Wednesday Weigh Day 2

Welcome to the second of a new continuing series of posts called Wednesday Weigh Day. These posts will be a tracker for my progress through weight loss, hopefully, and a way to share my journey, and some of my recipes. From now the daily goal will no longer be 7000Kj, but 6000Kj, in consultation with my Nutritionist.

Weight at Start: 131.7kg

Weight Today: 124.9kg

Weight Loss this Week: 1.3kg

Total Weight Loss: 6.8kg

Amount till Goal Weight: 29.9kg

My front and side will obviously have changed very little in a week. You’ll also notice the dip in the right shoulder. Thats the result of four reconstructive style surgeries to increase mobility and use following a fall during my service. At last check up, I have lost 33% capacity compared to a normal fit person my age.

Side View Week 2

Side View Week 2

Front View Week 2

Front View Week 2

This week I think there was two stand out meals; the Chicken Laksa, and the Honey Soy Beef with Green Vegetable Stir Fry. The Recipes for both are below, as always these recipes are my own, but feel free to share.

Chicken Laksa

Chicken Laksa

Chicken Laksa

Serves 4

Kilojoules per Serve 1166

Prep time 15 minutes

Cook time 25 Minutes


500g Chicken Thighs, Trimmed and cut into bite sized pieces

1Tbs of Red Curry Paste, I use the Mae Ploy variety

50g Fresh Ginger

6 Cloves Garlic

4 Cups Vegetable Stock

4 Good Stalks of Lemon Grass, cut into 5 cm lengths

Lite Coconut Milk, Pandaroo had the least Kilojoules

240g Bean Sprouts

150g Capsicum, cut into bit strips

250g Snow Peas

800g Super Low Cal Ribbon Noodles, Changs brand is the one I use


  1. In a food processor or blender, add the Ginger, Garlic, Lemon Grass, and Curry Paste. Blend into a paste.
  2. Add the paste and stock into a pot, bring to the boil, boil for 20 mins.
  3. Cook the chicken in a pan until golden brown, and cooked through.
  4. Rinse the Ribbon Noodles for 1 minutes, add to a bowl and cover with boiling water for 10 minutes.
  5. Take the soup base, strain it through a Nut Bag or Fine Sieve into a bowl or other vessel.
  6. Return the Soup Base to the pot, add the Coconut Milk, simmer for 5 minutes.
  7. Add the Noodles and Vegetables to individual serving bowls.
  8. Pour over the soup.
  9. Serve.
Honey Soy Beef with Green Vegetable Stir Fry

Honey Soy Beef with Green Vegetable Stir Fry

Honey Soy Beef with Green Vegetable Stir Fry

Serves 3

Kilojoules per Serve 1420

Prep time 15 minutes

Cook time 25 Minutes


500g Diced Beef

1Tbs Soy Sauce

1 ½Tbs Honey

1Tbs Sesame Seeds

1Tbs Sesame Oil

3 Cups Baby Spinach

450g Broccoli, cut into small florets

450g Frozen cut Green Beans


  1. Add the Steak, Soy Sauce, Honey, Sesame Seeds, and Sesame Oil to a bowl. Mix Well and marinade overnight.
  2. Remove the Steak from the refrigerator and allow to come to room temperature.
  3. On a high heat cook the Beef until done, approximately 10 minutes
  4. While the Beef is cooking, add the Broccoli to a Medium High pan with a dash of Olive Oil.
  5. After 5 Minutes add the Beans and Spinach.
  6. Cook Until the Spinach is Wilted and the Beans are cooked.
  7. Serve in a bowl with the Stir Fry on the Bottom and the Beef on top.


Maintain the Rage

Luke Sondergeld

2 thoughts on “Wednesday Weigh Day 2

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