Wednesday Weigh Day 3

Welcome to the Third 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. With a current Daily Kilojoule goal of 6000Kj.

Weight at Start: 131.7kg

Weight Today: 123.6kg

Weight Loss this Week: 1.3kg

Total Weight Loss: 8.1kg

Amount till Goal Weight: 28.6kg

My front and side will obviously have changed very little in a week. If you want to see the biggest change I encourage you to look at Week 1, then look back at these pictures.

Front View Week 3

Front View Week 3

Side View Week 3

Side View Week 3

This week there standout meal, based on comments on Facebook, and personal feedback was the Chicken Bolognese with Zucchini Spaghetti.

Chicken Bolognese with Zucchini Spaghetti

Chicken Bolognese with Zucchini Spaghetti

Chicken Bolognese with Zucchini Spaghetti

Serves 4

Kilojoules per Serve 1142

Prep time 25 minutes

Cook time 60 Minutes


500g Chicken Mince, the leaner the better

400g Tin Tomatos

120g Tin Tomato Paste

1Tbs Worcestershire Sauce

2Tbs Italian Herbs

6 Cloves Garlic, can add less or more to taste

2Tsp Olive Oil

***Optional*** 2Tsp Chilli Flakes

2 Medium Capsicums Diced, about 300g total

1 Medium Brown Onion Diced, about 100g

4 Medium Zucchinis Spiralised, Spaghettified, Noodlefied, you end up using one for each person


  1. Place the Zucchini in a fine sieve, add salt and pepper to taste, and allow to drain until serve.
  2. In a medium pot, on a medium high heat, add the Olive Oil. Once Heated add Chicken Mince.
  3. Brown Chicken Mince, then add Garlic, Onion and Capsicum and cook still soft.
  4. Add Tomato Paste, and stir through for 2 minutes. Add the Tinned Tomatoes, Herbs, Worcestershire Sauce, and Chilli if using. I find adding a tin full or two of water helpful at this point if you are going to simmer for longer then about 30 minutes.
  5. Turn stove down to Medium-Low, just enough to maintain a simmer. Cook for at least 30 minutes, longer if you desire, until a thick sauce consistency is reached.
  6. Add the drained Zucchini to a bowl, ladle the sauce on top, if you have some spare Kilojoules for the day you could add some grated parmesan at this point.
  7. Serve.

Maintain the Rage

Luke Sondergeld

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