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I have decided to set out a diet plan so here it is.

It is pretty much what I am planning to stick to for maintenance and will work around the basics depending on how my weight goes. I am a few grams up again after a really "bad" week-end.

Saturday I had lunch out after a meeting. They served up tea and cake boy oh boy ... chocolate cake, custard tart ... all resistance crumbled.

Then Sunday we were taken out for lunch by family for my birthday and well I simply could not turn down the creme brulle for dessert.

Gasp, my calories for the week end both days were more than I have had in a very very long time but I am only up a few grams from my goal weight and I actually really like the challenge of getting back down again, gives me some thing to strive for.

So here is the diet plan I have worked out:

8am - Black Coffee (I find this kicks my metabolism into gear as well as getting my tummy working)

Breakfast around 10 - 11am:
Option 1: 100g fruit (papaya, mango, melon) 100g Low fat natural Yogurt, 6g Psyllium husks = 80 - 100 cal

Option 2: 30g Oats cooked with 250g water, 10g Whey powder mix with 20g nonfat milk and pour over oats after coocking and once cooled down some what, top with 5g Maple Syrup, 3g Low fat hot chocolate powder, 2 g Cinnamon = 182 cal

Lunch's & Dinners:

Option 1: 70g Rye Bread, 20g Ham, 30g Tomato from tin, 15g Onion, 10g Capers, 30g Sweet peppers, 10g Mozzarella Cheese (made into a pizza) = 270 cal

Option 2: 3g Canola Oil, 15g Onion, 100g Tomato from tin, 60g Tuna (in water), 100g Mixed greens (water crests, rocket etc), 50g Sweet peppers, 50g (dry weight) Whole wheat pasta - all heated together = 240 cal

Option 3: 100g Lettuce, 60g Cucumber, 20g Onion, 60g Pickles, 60g Tomato, Dressing (2g Flaxseed oil, 30g Cream Cheese, 20g Red Wine Vinegar) = 52 cal
If 60g Tuna is added = 122 cal

Option 4: 300g Vegetable soup (home made), 70g Rye bread spread with 30g Cream Cheese = 220 Cal

Option 5: 150g Potato microwaved, 50g Cream Cheese, 80g Chicken breast cut up and fried in 3g of Canola oil with 20g Onion add a little water to pot and simmer till chicken is cooked = 261 cal

Option 6: 20g Onion, 3g Canola oil, 100g Shrimp / Mussels / Squid, 100g Tomato from Tin, 100g Mixed greens (water crests, rocket) 50g (dry weight) Whole Wheat Pasta = 216 Cal

Snacks:

Option 1: 130g non fat Milk, 6g Low fat hot chocolate powder, 5 g Instant coffee, 5g Whey protein powder = 80cal
with out the protein powder = 65 cal

Option 2: 100g Evaporated Milk / Jello Ice cream = 100 cal

Option 3: 50g Carrot sticks, 50g Celery sticks, 50g Cream cheese = 80 cal

Option 4: 10g Low fat hot chocolate powder mixed into 100g Low fat yogurt, 5g Psyllium husks = 75 cal

The idea is to to eat around 500 - 700 cal per day. So if I have the higher cal breakfast then I need to choose a lower cal lunch and dinner or possibly skip the snack. Even worst case example if I had to have all the high calorie things in one day = 825 cal. But if it was reverse and I took all the low calorie options = 507 cal.