Departure Day: Sunday

I will be seeing Maureen off tomorrow and that will initiate the “After Age 60: Survivor 60 Days” show.

Being prepared is a part of the strategy for success. Here is the menu plan.

Food	Weight / portion size	Food group and number of serves
Breakfast
Wholegrain toast with polyunsaturated margarine	2 slices toast 2 teaspoon margarine	2 grain serves 10g unsaturated spread ( 1 serve )
Baked beans	½ cup canned beans	1 vegetable serve
Tomato	1 medium tomato	1 vegetable serve
Glass of reduced milk	1 cup (250ml)	1 milk/yoghurt/cheese serve
Morning break
Apple	1 medium	1 fruit serve
Coffee with milk	200ml (small coffee)	¼ milk/yoghurt/cheese serve
Lunch
Wholegrain sandwich with roast beef, reduced fat cheese and mixed salad with polyunsaturated margarine	2 slices bread 65g roast beef 20g cheese 2 teaspoon margarine 1 cup mixed salad vegetables	2 grain serves 1 meat and/or alternatives serve ½ milk/yoghurt/cheese serve 10g unsaturated spread (1 serve) 1 vegetable serve
Afternoon break
Unsalted nuts	30g	1 meat and/or alternatives serve
Coffee with milk	200ml (small coffee)	¼ milk/yoghurt/cheese serve
Evening meal
Fish prepared with olive oil Boiled rice Potato Carrots Broccoli	100g cooked fillet of fish 14g unsaturated oil 1 cup boiled rice ½ medium potato ½ cup ½ cup	1 meat and/or alternatives serve 14g unsaturated oil (2 serves) 2 grain serves 1 vegetable serve 1 vegetable serve 1 vegetable serve
Evening snack
Fruit salad and reduced fat yogurt	1 cup diced fresh fruit 100g yogurt	1 fruit serve ½ milk/yogurt/cheese serve

Beans on toast is a British thing. I will make some adjustments such as drinking orange juice instead of milk. I drink the juice that is fortified with Vitamin D and C.

Sometimes I have a poached egg too.

I drink a couple of cups of coffee without dairy.

I have an apple and peanuts.

I enjoy lots of veggies for dinner with fish or chicken. I like the chicken sausages that are organic and properly prepared too.

Sometimes, a salad with egg and cheese is just right.

Everything depends upon the calorie burn rate for a given day.

I can live on that.