Wednesday Weigh Day 4

Welcome to the Fourth 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: 122.0kg

Weight Loss this Week: 1.6kg

Total Weight Loss: 9.7kg

Amount till Goal Weight: 27.0kg

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.

Wednesday Weigh Day 4 - Front

Wednesday Weigh Day 4 – Front

Wednesday Weigh Day 4 - Side

Wednesday Weigh Day 4 – Side

This week there standout meal, based on comments on Facebook, and personal feedback, was the Lighter Shepherds Pie, I have also included our lunch for this week which was Man Pie and Salad.

Lighter Shepherds Pie

Lighter Shepherds Pie


Lighter Shepherds Pie

Serves 4

Kilojoules per Serve 1933

Prep time 25 minutes

Cook time 60 Minutes


500g Beef Mince

400g Tin Tomatos

2Tbs Worcestershire Sauce

6 Cloves Garlic diced, can add less or more to taste

2Tsp Olive Oil

2 Cups Beef Stock

1 Medium Brown Onion Diced, about 100g

3 Medium Carrots diced, about 150g

125g Frozen Corn

250g Frozen Peas

375g Light Ricotta

750g Caulirice


  1. Preheat oven to 200 degrees celsius.
  2. Heat a medium saucepan to medium high with the Olive Oil. Place the Onion, Carrot, and Garlic into the saucepan, and sauté until soft.
  3. Add the beef mince and cook till browned.
  4. Add the tomatoes, stock, and Worcestershire sauce and bring to the simmer.
  5. Add the Peas and Corn, and simmer till sauce reduced to slightly wetter then desired consistency.
  6. Mix the Caulirice and Ricotta together.
  7. Serve out the Mince mixture into individual oven proof bowls.
  8. Layer on the Caulirice mixture to create a ‘crust’.
  9. Place in oven for 30 minutes or until top is golden.
  10. Serve.
Man Pie with Salad

Man Pie with Salad

Man Pie with Salad

Serves 10

Kilojoules per Serve 1089

Prep time 25 minutes

Cook time 45 Minutes


2 Medium Zucchini grated

12 Eggs

2 Cups Self Raising Flour

2 Onions finely diced

150g Bacon or Ham

280g Baby Spinach, wilted and cooled

375g Light Ricotta

WHATEVER SIDE SALAD YOU WANT – Not included in Kilojoule amount


  1. Preheat oven to 200 degrees celsius.
  2. Combine the Eggs and Ricotta in a large bowl.
  3. Add the Zucchini, Onion, Ham or Bacon, and Cooled Baby Spinach, and stir to combine.
  4. Add the Flour and mix until well combined.
  5. Add mixture to a large, greased or lined, baking dish. The baking dish should be ceramic or glass to ensure even cooking.
  6. Place in oven for 30 minutes.
  7. Divide and Serve.

The recipe above is for a Quiche, though there was a discussion many many moons ago about how Men don’t eat Quiches and Salads, so in our household they became Man Pies. Times have softened the stance on salad, mainly due to ever expanding waistlines, but it is still to this day called Man Pie here at The Hearth.

If you see a post on Facebook that involves a meal that hasn’t been covered here at Maintain the Rage, please message me, or comment below and I may be able to write a special post with the recipe.

Maintain the Rage

Luke Sondergeld

3 thoughts on “Wednesday Weigh Day 4

  1. Pingback: Wednesday Weigh Day 7 | Maintain The Rage

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