Our expert says:
Goodness me, you are going to exhaust me with all these questions! But I will try and answer them. Annemarie is correct. You need to post a new message every time as I do not look at old postings. You won't get sufficient calcium from 1-2 tablespoons of cottage cheese to supply your daily needs. If you have a kitchen scale weigh out 30g of peanuts to see how much a portion is. Otherwise take a tablespoon and measure out 2 tablespoons. A handful could be much more depending on how big your hand is! There is no harm in sticking to peanuts, just don't eat large portions. Drinking coffee with 2% milk without sugar is fine. Toning exercises like sit-ups are always useful to tighten muscles without building them up, but don't use heavy weights because this does build up muscles. The supper your propose should be fine, just don't eat very large amounts of meat (50g should be adequate).
Good luck again
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