Cut the cabbage into thin and fine slices and add it to a bowl. In the bowl, mix in some chopped lettuce. Add salt and pepper as per your requirement. Then, add the juice of half a lime into the veggie mix. Put in the 75 grams of mayonnaise and 15 grams of mustard. Once done, drizzle the sauce in the mixture and give it a good mix. And, your slaw is ready!

Clean the chicken breasts and season it with a barbeque spice rub, as per your taste. Ensure that both sides of the breast is neatly covered with the spice rub. Then, in a non-stick pan, heat a teaspoon of olive oil. Add in the seasoned chicken breasts and let it cook for 3 to 4 minutes on each side (Flip it once!). To ensure a perfect temperature, check the thick part of the meat using a meat thermometer (160℉ or 70℃). Once it reaches that temperature, take it off the pan and let it rest and cool down. Cut the breast into small slices for the sandwich. After that, it will be moist and juicy and not tough or dry.

Now it’s time to assemble the sandwich. First, you will need to get your friendly kitchen scale to weigh everything. Put the bread on the scale and lather it with 60 grams of that delicious slaw we created. Then, you put in 85 grams of chicken and season it with salt and pepper. Once you cover it with the second slice of bread, you can cut it down in the middle. And there you go, our grilled chicken sandwich is ready! Psst, it is a great grab-and-go breakfast if you make it in advance.

Take the shitake mushrooms and wash them under running water. Add them in a bowl and soak them in some boiling water. Keep the mushrooms soaked in the water for 30 to 40 minutes After that, remove the mushrooms from the water and give each piece a good squeeze to remove the excess water. Slice the mushrooms and remove the stems because it will be chewy in your mouth.

Take the bak choy and cut it at the base to separate the leaves and wash it. Take the mushroom soaking water and strain it to remove any dirt or impurities. Add some water to the strained liquid to make it 500 milliliters. After that, pour that into a saucepan and add a little more water because I like it brothy. Add beef or chicken or fish stock in the water and add 1 tablespoon of dark soy sauce and oyster sauce and bring it to a boil. Once it bubbles, add in the bak choy, cover it and let it cook for about 3 to 4 minutes. Once they are tender, remove them from the broth and 50 grams of the shiitake mushrooms and cover and cook for 3 to 4 minutes (The mushroom now absorbs all the brothy flavors). Then, remove the mushrooms and save that broth for later.

Get a pan on the stove and put some pan spray on it. Season the pan with some salt as per your liking and put in the fish fillets. Then, season the side with some salt, paprika, garlic powder and pepper as per your taste. After about 2 minutes, flip the fillets and let them finish on both sides. (Since these are thin fillets, it will only take 4 to 5 minutes to cook). Once done, remove them from the pan.

Now, cook the noodles fresh for each meal as it only takes 3 minutes. All you need to do is get some of that broth in a pot and boil it. Then, add one brick of the noodles and cook until it softens. Once done, remove them and add the noodles to a bowl.

Once you are ready with everything, it is time for you to assemble the bowl. First, get the broth, noodles, bok choy, mushrooms and fish in a container. Use a kitchen scale to measure it precisely for every meal. There should be 150 milliliters of the broth, 85 grams of cooked fish, 75 grams of bok choy and 50 grams of mushroom in the bowl. Once assembled sprinkle it with some furikake, but ensure that it’s less than a teaspoon. You can also garnish it with coriander leaves, and there you have your lunch to lose weight in 2023!

Get your beef steaks on a wire rack. Season them with a good amount of garlic powder, salt and pepper on both sides. Pop them in the fridge to dry brine. If you can do this overnight, then it’ll be great, but if not, you can keep it there for 20 to 30 minutes. Once done, take an iron skillet and heat some oil. When it’s ripping hot, put in your steaks. Get a nice sear on all the sides of the pieces. Once cooked, remove it from the pan (Don’t worry about the doneness, because we will be cooking them twice). Then, remove them when done and let them rest.

In the same pan, add a packet of spinach and water. Cover with a lid and let it boil or wilt down for 2 minutes (Ideally, season it with some salt). Let the liquid cook out and remove the spinach from the pan.

Use the same pan, add 3 tablespoons of water, half a tablespoon of Worcestershire sauce and 1 tablespoon of dark soy sauce. After it bubbles, season that with pepper to taste. Now, you can reduce that down to a glaze (Syrupy consistency). Just add in the steaks and cook it on a high heat. Keep tossing the pieces until the glaze coasts all of them. Once done, remove it from the pan.

Peel your potatoes properly. Cut them into medium size cubes to help them cook faster Wash them under water and let them sit in it for a bit. Get a pot of water and stir in some salt (Turn it into the sea!). Drain and add the potatoes. You can turn the heat on and cook it for 20 to 25 minutes with the lid on. Then, check if the potatoes are boiled by running a knife through them. Once done, get them out of the pan. Add some butter in a bowl, get the potato ricer and rice the hot potatoes into the bowl. Watch the potatoes come out fluffy and perfect. Season it with pepper and mix it with a fork and then mash it with a spatula.

Now, it’s time for you to plate up the beautiful dish for your weight loss journey. As usual, get out your scale and add 100 grams of mashed potatoes, 100 grams of cooked spinach and another 100 grams of that steak. For the steak, you get 280 calories, 157 for the potatoes and 22 for the spinach. And that’s your full dinner!