My Menu

My usual menu for normal days is:
08:00 Coffee, black with granulated sweetener (table spoon of each with 250ml water)
10:00 Porridge oats,  large bowl-full using soya milk and sucralose
12:00 Baked potatoes (400g), carrots (200g) and pulses (see favourite pulses below) with hot herbs (see hot sauce flavours below)
14:00 Peach slices, medium can drained
16:00 3 egg omelette with rinsed baked beans, chickpeaskidney beans or rice
18:00 Pineapple pieces, large can drained
20:00 Rice or mushy peas, tuna chunks or tuna flakes and pulses with a hot sauce (see notes below for the latter two items)
22:00 Porridge oats, large bowl-full using soya milk and sucralose

Porridge Oats: 300ml raw oats, 250ml soya milk, 250ml water microwaved at 800W/5mins then 100W/8mins just to give the oats time to absorb all the liquid and become reasonably firm which makes it a more satisfying meal than sloppy porridge.

Pulses: chickpeas, rinsed baked beans (ie haricot beans) or kidney beansmushy peas & rice are in fact all pulses and there is a vast selection available as you can see on this list of pulses with their Indian & English names. There’s a more comprehensive list on the AGT website  but I’m not recommending AGT as I’ve never used them! The pulses I choose are simply the cheapest available at Asda or anywhere else for that matter.

The hot sauces I make include the following herb flavours: Piri Piri Seasoning, Jerk Seasoning, Hot Chilli Powder, Hot Curry Powder, Medium Tandoori Spice BlendGaram Masala Spice Blend, Bolognese Seasoning – all available from Asda for around a pound! I also include Ground Turmeric as a colouring for potato & rice and because of it’s anti-cancer properties. Also Turmeric makes microwaved sliced potato look like chips and gives rice an appetising colour.

My Food Cupboard - eggs & Soya milk in the fridge!
My Food Cupboard – eggs & soya milk in the fridge together with chickpeas being hydrated!


On Mondays and Fridays I have a small portion of chips from Whistlers Fine Fish & Chips shop in Fareham for my 12:00 meal. They often give me a large portion but that’s fine because there’s nothing wrong with eating big high quality chips because the ratio of the surface area to volume is 50% lower than the slim chips you get from Burger King, KFC, McDonalds, etc which means that they qualify as a natural low density food! There’s a good reason why the fast food places cook slim chips – because they cook faster but as you can see below (Thick Chips Versus Thin Chips) there’s a good reason why you shouldn’t.

On Saturdays I have a potato & carrot omelette made with 4 eggs as a replacement for the big fry-up I used to have in the old days – sometimes from a cafe – the biggest English breakfast they had on the menu! I replace the later omelette with a portion of rice with soya milk (to make it creamy) and sucralose as an alternative to a pudding!

When I‘m travelling back from London I sometimes have a tin of Sardines in tomato sauce to keep me going together with several cups of coffee made from a thermos flask of hot water as I never buy ready made coffee … ever …
If travelling via the A3 I stop off at the M&S service station at Ripley 2 miles after the M25 junction for 2 Scotch eggs costing only £1.05! If they haven’t got those I‘ll might have some dry roasted peanuts instead. It may be shown as BP on the south heading side of the road but it’s actually M&S.  I don’t consider anything else in the shop as remotely edible! These Scotch eggs are the only non-natural food I eat but they are 90% natural (2 eggs 37%, pork 26%, water 27%) with only a small amount of wheat in the breadcrumb coating (7%) and therefore only a tiny amount of gluten.

Sometimes as well as porridge I have home-made raw chocolate which always puts me in a good mood. Occasionally I have some home-made popcorn as an additional snack – when I fancy them which is not very often. Whenever I go to Asda I buy one banana to eat – daren’t buy any more because I would eat them before I got home – can’t control myself with bananas.  Sometimes the best form of control is not having stuff in the house that you would prefer not to eat!

I try not to eat the same food more than once in a day (apart from porridge which has become my replacement for my beloved bread and an alternative to cake) and I drink black coffee with granulated sweetener or Apple & Blackcurrant Squash (Double Strength – no added sugar).


Compare surface area to volume ratio of thick versus thin chips

Thin Chips (McDonalds)

Surface Area = 0.5 x 0.5 x 2 + 0.5 x 11 x 4 = 0.5 + 22 = 22.5

Volume = 0.5 x 0.5 x 11 = 2.75

Ratio = 22.5 / 2.75 = 8.18

Thick Chips (Chip Shop)

Surface Area = 0.75 x 1.5 x 2 + 0.75 x 6 x 2 + 1.5 x 6 x 2 = 2.25 + 9 + 18 = 29.25

Volume = 0.75 x 1.5 x 6 = 6.75

Ratio = 29.25 / 6.75 = 4.3


These figures indicate that the thin chips have 1.9 (8.18 / 4.3) times as much surface area for any given a.mount of chips which means that’s how much more fat sticks to the chips!   Thick chips are therefore less calorie dense than thin chips . . .



Sep2016: An extra egg

16:00 2 egg, rinsed baked bean omelette (alternatively chickpeas or kidney beans)

changed to

16:00 3 egg omelette with rinsed baked beans, chickpeaskidney beans or rice


Jul2016: Removed bread entirely from my diet and started using soya milk instead of water for my porridge

16:00 2 poached eggs with 2 slices of gluten-free toast without spread
changed to

16:00 3 egg omelette with drained baked beans


10:00 Porridge Oats, very large bowl-full using water and granulated sweetener

changed to

10:00 Porridge oats, very large bowl-full using soya milk and sucralose


22:00 Sardines in tomato sauce drained

changed to

22:00 Porridge oats, large bowl-full using soya milk and sucralose


Although having porridge twice is against my usual rule of not eating the same food twice in one day I make an exception of porridge because it has become my replacement for eating bread and I just love it! If I‘ve been out salsa dancing during the week and I get a chance to pop into Asda I have 2 bananas instead of porridge for supper.


3Jun2016: Remove bread from my diet as the arthritis in my knees returned – see my blog of 6th June
2 poached eggs with 2 slices of toast without spread

changed to

2 egg, rinsed baked bean omelette (alternatively chickpeas or kidney beans)

22Jun2016: Decided to try gluten free bread instead so back to

2 poached eggs with 2 slices of gluten-free toast without spread


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