breakfast (10am) - tall skinny vanilla latte, no fat strawberry yoghurt

lunch (1pm) - Vietnamese vermicelli noodles with pork and spring roll, tea

snack - 8:30pm - 10 rice crackers, 4 tbsp hummus

workout: 9pm - 10pm - 30 mins cardio (300 calories), 3 x 10 reps back abes, 3 x 10 reps abs

dinner: shwarma plate - with potates, rice + lentils, and salad with shwarma
2 small squares chocolate
tea