Salute

Dr Zagami makes sporadically attempts to maintain a healthy weight through diet and exercise.

Zagami Diet

Current Weight Loss Diet

7000 kilojoules (1672 Calories)

Breakfast

Alternative Main

Low Fat Milk (180ml)

Soft Wholemeal Bread (33g)

Avocado (16g)

Poached Egg (49g)

Hollandaise Sauce (5g)

1750kj

574

276

328

173

272

127

1.34+M

0.24

0.08

0.55

0.34

0.13

Alternative Main

Oats Quick Sachet (35g)

Alternative Main

Crunchy Nut Corn Flakes (35g)

Alternative Main

2 x Vitabrits (43.3g)

Honey (8ml) 1/2 Teaspoon

574

574

490

84

1.68

0.34

1.84

0.50

1.70

0.24

0.12

Lunch

Wrap (37.5g)

Chorizo Sausage (120g)

Cavendish Banana (98g)

1964kj

461

1114

389

2.70

0.38

1.79

0.53

Alternative

2 x Chicken Drumsticks (190g)

Altternative

Popcorn (75g)

Cavendish Banana (98g)

9 x Cashews (11g)

Alternative

2 x Tacos (200g)

1964

1305

389

270

~1964

6.00

6.00

2.36

1.56

0.53

0.27

5.00

5.00

Dinner

Alternative Main

8 x Potato Gems (75g)

Beetroot and Feta Arancini (22g)

Iceberg Lettuce (150g)

Four Bean Mix (19g)

6 x Mushrooms (120g)

Corn Kernels (30g)

Diced Beetroot (38g)

Greek Yogurt (50g)

Sliced Peaches (54g)

Pineapple Pieces (40g)

Chai Seeds (2g)

Alt replace all but fillet/tail/prawns with
250g Coconut Jasmin Rice

Alt replace all with 3 x Tacos (300g)

2711kj

1009

529

239

57

80

94

119

79

228

153

88

37

~1702

~2711

4.7+M

0.21

0.60

1.35

0.09

1.56

0.08

0.11

0.20

0.19

0.23

0.08

3.50

7.50

Alternative Main

Salmon Fillet (115g)

Alternative Main

Lobster Tail (112g)

Alternative Main

15 x King Prawns (110g)

Alternative Main

Chicken Minion (100g)

3 x additional Potato Gems (28g)

Alternative to Potato Gems

Steakhouse Chips (100g)

Alternative to Potato Gems

Mashed Potato (100g) 1/2 cup

Gravy (62.5ml) 1/4 cup

Alternative to Potato Gems

Diced Potato (air fried) (1o0g)

1009

1009

1009

825

184

529

333

77

529

7.95

3.25

13.70

9.00

7.56

2.86

8.28

3.50

0.08

-0.01

0.20

+0.95

1.16

0.44

+0.19

0.40

Snacks

2 x Cashews (2g)

Choc Chip Ice Cream (23ml)

Ferrero Rocher (13g)

575kj

55

221

309

0.78

0.05

o.o6

0.67

Total Cost

Breakfast

Lunch

Dinner

Snacks

$13.09-$22.32/day

$1.68-$1.84

$2.36-$6.00

$8.27-$13.70

$0.78

Exercise

Cycling (120 minutes)

Dog Walking (60 minutes)

7000 kilojoules

6064

936

Last Diet Weight Goal in November 2015

88 kg

Current Weight Goal by November 2022

80 kg