Off to a good start for getting the weight back down!! Woot-woot!!
Total Calories = 1450
Breakfast: 300 cal
1 cup cooked plain GV instant oatmeal (100 cal)
1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro)
2 tbsp slivered Naturals almonds (60 cal)
1 small banana (100 cal)
Lunch: 430 cal
Chef Salad
2 cups romaine lettuce (15)
¼ cup sliced avocado(almost the same as ½ medium sliced) (120 cal/11 fat/7 carbs/2 pro)
6 croutons (30 cal)
1 1/2 tbsp Kraft Light raspberry vinaigrette (40 cal)
1 tbsp Kraft Feta Cheese (25)
1 slice deli oven-roasted turkey (15 cal/0 fat/0 carbs/3 pro)
1 hardboiled egg (70 cal/4.5 fat/1 carbs/6 pro)
1 small tomato (15 cal)
6 carrot sticks (20 cal)
1 medium Granny Smith apple (80 cal/0 fat/22 carbs/0 pro)
Snack: 160 cal
1 6 oz GV Vanilla yogurt (80 cal)
1 6 oz GV Vanilla yogurt (80 cal)
Dinner: 550 cal
4 oz tuna steak (200 cal) with 1 tsp olive oil, chicken broth & white cooking wine
1 cup leftover Ham Soup (200 cal)
1 cup leftover roasted veggies from Thanksgiving (100)
1 Dove dark chocolate square (45)
Exercise: Another awesome day at the gym...I did a HARD one-hour step/sculpt/tone class and then Ally & I swam in the pool (in the lazy river) for 45 minutes - it was NOT fun putting on my swimming suit...ewww not pretty without a tan! I need to invest in a good workout swim suit!
11/29 ~ 122.4 lbs
Back to the grind! After two weeks of no gym time & lots of eating, I am back to counting calories & working out...I don't like seeing 122!!! What happened to the teens??!?!?
Total Calories = 1500
Breakfast: 400 cal
1 cup Erewhon Crispy Brown Rice (110 cal/0 fat/25 carbs/2 pro) - EWWW I haven't had this in a while, and I don't like it - it is a lot like Rice Crispies...ugh! I couldn't eat it all, so I reduced it by 20 calories.
3/4 medium red apple (60 cal)
1 cup fat free milk (80)
1/4 cup sunflower seeds (170 cal)
Lunch: 330 cal
Chef Salad
2 cups romaine lettuce (15)
¼ cup sliced avocado(almost the same as ½ medium sliced) (120 cal/11 fat/7 carbs/2 pro)
6 croutons (30 cal)
1 1/2 tbsp Kraft Light raspberry vinaigrette (40 cal)
1 tbsp Kraft Feta Cheese (25)
1 slice deli oven-roasted turkey (15 cal/0 fat/0 carbs/3 pro)
1 hardboiled egg (70 cal/4.5 fat/1 carbs/6 pro)
1 small tomato (15 cal)
Snack: 325 cal
5 Kashi Original 7 Grain crackers (40)
3/4 banana (85 cal)
2 tbsp peanut butter (200 cal/16 fat/6 carb/7 pro)
Dinner: Yummoooo = 445 cal
6 oz tilapia (145 cal) with Mrs. Dash & 1 tsp olive oil BC (40 cal)
Brown Rice & Broccoli (divided by 2): 520 cal/2 = 260
I fixed this side dish, but it said it was 272 calories per serving (it serves 4)...However, I only did 1/4 cup walnuts (in the entire recipe) and no cheese so I refigured the calories:
http://allrecipes.com/Recipe/Brown-Rice-Broccoli-Cheese-and-Walnut-Surprise/Detail.aspx
1/4 cup chopped walnuts (200)
1 tbsp salted sweet cream butter (100 cal)
2 tbsp chopped yellow onion (10 cal)
chopped 1/2 teaspoon minced garlic
1/2 cup cooked GV brown rice (75 cal)
1 cup beef broth (10)
1 pound fresh broccoli florets (125)
Exercise: 30 min on treadmill (just a little over 2 miles though) and 30 minutes on the elliptical resulting in 450 calories burned...200 crunches & three sets of shoulder exercises...whew I feel better!! haha
Total Calories = 1500
Breakfast: 400 cal
1 cup Erewhon Crispy Brown Rice (110 cal/0 fat/25 carbs/2 pro) - EWWW I haven't had this in a while, and I don't like it - it is a lot like Rice Crispies...ugh! I couldn't eat it all, so I reduced it by 20 calories.
3/4 medium red apple (60 cal)
1 cup fat free milk (80)
1/4 cup sunflower seeds (170 cal)
Lunch: 330 cal
Chef Salad
2 cups romaine lettuce (15)
¼ cup sliced avocado(almost the same as ½ medium sliced) (120 cal/11 fat/7 carbs/2 pro)
6 croutons (30 cal)
1 1/2 tbsp Kraft Light raspberry vinaigrette (40 cal)
1 tbsp Kraft Feta Cheese (25)
1 slice deli oven-roasted turkey (15 cal/0 fat/0 carbs/3 pro)
1 hardboiled egg (70 cal/4.5 fat/1 carbs/6 pro)
1 small tomato (15 cal)
Snack: 325 cal
5 Kashi Original 7 Grain crackers (40)
3/4 banana (85 cal)
2 tbsp peanut butter (200 cal/16 fat/6 carb/7 pro)
Dinner: Yummoooo = 445 cal
6 oz tilapia (145 cal) with Mrs. Dash & 1 tsp olive oil BC (40 cal)
Brown Rice & Broccoli (divided by 2): 520 cal/2 = 260
I fixed this side dish, but it said it was 272 calories per serving (it serves 4)...However, I only did 1/4 cup walnuts (in the entire recipe) and no cheese so I refigured the calories:
http://allrecipes.com/Recipe/Brown-Rice-Broccoli-Cheese-and-Walnut-Surprise/Detail.aspx
1/4 cup chopped walnuts (200)
1 tbsp salted sweet cream butter (100 cal)
2 tbsp chopped yellow onion (10 cal)
chopped 1/2 teaspoon minced garlic
1/2 cup cooked GV brown rice (75 cal)
1 cup beef broth (10)
1 pound fresh broccoli florets (125)
Exercise: 30 min on treadmill (just a little over 2 miles though) and 30 minutes on the elliptical resulting in 450 calories burned...200 crunches & three sets of shoulder exercises...whew I feel better!! haha
11/09 ~ 120.4 lbs
I was glad to see 120.4 lbs on the scale this a.m....I ate pretty poorly over the weekend, but stuck with last week's meal plan & that at least paid off....
11/01 ~ Meal Plan
My battery is dead so I have no idea about my weight, but after a week of poor eating, having the stomach flu, and not feeling my usual self, I have declared that my old eating habits are NOT good for my system. Back to eating fresh!! Here is my meal plan for the week ~ I usually don't do this much pasta in one week, but with the stomach flu, noodles are the only thing that sounds good right now (as I am meal planning):
Monday:
Lunch ~ leftover Chicken noodle soup
Dinner ~ Penne Primavera
http://allrecipes.com/Recipe/Penne-Primavera/Detail.aspx
Ingredients
1 tablespoon olive oil
1 clove garlic, crushed
2 cups broccoli florets
1 medium carrot, julienned
2 cups vegetable broth
1 (8 ounce) package penne pasta
1/2 cup frozen peas
1/2 cup freshly grated Parmesan cheese
Directions
Heat the olive oil and garlic in a large skillet over medium heat. When garlic is tender, remove from skillet and set aside. Place the broccoli and carrot in the skillet, and cook 2 minutes, just until heated through.
In a pot, bring the vegetable broth to a boil. Stir in the penne pasta and heated crushed garlic clove. Cook for 5 minutes, or until pasta is almost al dente. Remove and discard garlic clove.
Transfer the partially cooked pasta and broth to the skillet. Mix in the peas. Cover skillet, and continue cooking 10 minutes over medium heat, or until pasta is al dente and vegetables are tender. Toss with the Parmesan cheese to serve.
Tuesday
Lunch ~ Lettuce, red pepper, avocado & ham wraps: This wrap is slightly altered from the one in the south beach diet book. I am going on a field trip with Ally & need something that will be easy & quick to eat.
Dinner ~ Veggie Lasagna
http://www.fitnessmagazine.com/recipe/pasta/veggie-lasagna/
Ingredients
2 teaspoons olive oil
1/3 cup chopped onion
2 1/2 cups zucchini, sliced
2 cups sliced fresh portobello mushrooms
1 cup fat-free ricotta
3 tablespoons finely shredded Parmesan
1/4 teaspoon black pepper
6 whole-wheat no-boil lasagna noodles
2 cups prepared pasta sauce
1 cup shredded part-skim mozzarella
1/2 cup chopped, seeded tomato
Directions
Heat the oil in a large nonstick skillet over medium-high heat. Add the onions, zucchini and mushrooms; heat 5 minutes or until tender, stirring ( I think I am going to put this in the food processor after heating ~ I will let you know how that works out!!). Remove from heat; set aside. In a small bowl, mix the ricotta, Parmesan and pepper.
To assemble, place 3 lasagna noodles in the bottom of a 2-quart rectangular baking dish. Spoon half the ricotta mixture over the noodles.
Top with half the veggie mixture, half the pasta sauce and half the mozzarella. Layer with remaining noodles, ricotta mixture, veggie mixture and sauce.
Bake, uncovered, in a 375 degree oven for 30 minutes. Sprinkle with tomato and remaining mozzarella. Bake 5 minutes more or until heated through. Let stand for 10 minutes before serving. Cut into 6 pieces.
Wednesday
Lunch ~ Guacamole Dip (FB Page 59)
Dinner ~ Tilapia with Mrs. Dash & Double Broccoli Quinoa
http://www.101cookbooks.com/archives/double-broccoli-quinoa-recipe.html
Double Broccoli Quinoa
3 cups cooked quinoa
5 cups raw broccoli, cut into small florets and stems
3 medium garlic cloves
2/3 cup sliced or slivered almonds, toasted
1/3 cup freshly grated Parmesan
2 big pinches salt
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/4 cup heavy cream
Optional toppings: slivered basil, sliced avocado, crumbled feta cheese
Directions:
Heat the quinoa and set aside.
Now barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.
To make the broccoli pesto puree two cups of the cooked broccoli, the garlic, 1/2 cup of the almonds, Parmesan, salt, and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until smooth.
Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pesto a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, and some sliced avocado or any of the other optional toppings.
Thursday
Lunch ~ Chicken & Apple Salad (FB page 59)
Dinner ~ Lemony Fusilli with Chicken, Zucchini, and Pine Nuts
http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/dinner-in-20-easy-healthy-dinner-recipes/?page=5
Ingredients
3 teaspoons salt
8 ounces whole wheat fusilli
2 tablespoons olive oil
2 slender zucchini, halved lengthwise, sliced into 1/4-inch thick pieces
5 scallions, chopped
1/4 cup pine nuts
1 lemon, rind peeled in strips
Small pinch red pepper flakes
12 ounces boneless, skinless chicken breasts, cut into bite-size pieces
5 large basil leaves, sliced
1/4 cup grated Parmesan (optional)
Directions
1. Bring a large pot of water with 2 teaspoons of the salt to a boil; add the fusilli. Cook until al dente.
2. Warm 1 tablespoon of the olive oil in a large skillet over high heat. Add the zucchini, scallions, pine nuts, lemon peel, red pepper flakes, and 1/2 teaspoon of the salt; cook, tossing frequently, until zucchini is well browned and tender, about 5 minutes.
3. Use a slotted spoon to transfer zucchini to a serving bowl. Remove lemon peel from pan. Mince 1/2 teaspoon of the peel and discard the rest. Squeeze half the lemon over the zucchini.
4. Turn heat to medium-high and swirl in remaining olive oil. Add the chicken, minced lemon peel, and remaining salt; cook, stirring, until golden, about 7 minutes.
5. Drain fusilli, reserving 1/4 cup of the cooking water. Add fusilli, zucchini, and reserved cooking water to skillet. Cook 1 to 2 minutes. Transfer to a bowl and top with the basil and, if using, Parmesan.
Friday
Lunch ~ Turkey Sandwich (FB page 60)
Dinner ~ Kashi Mediterranean Pizza
Saturday
Lunch ~ Avocada & Salmon Salad (FB page 62)
Dinner ~ Reception
Monday:
Lunch ~ leftover Chicken noodle soup
Dinner ~ Penne Primavera
http://allrecipes.com/Recipe/Penne-Primavera/Detail.aspx
Ingredients
1 tablespoon olive oil
1 clove garlic, crushed
2 cups broccoli florets
1 medium carrot, julienned
2 cups vegetable broth
1 (8 ounce) package penne pasta
1/2 cup frozen peas
1/2 cup freshly grated Parmesan cheese
Directions
Heat the olive oil and garlic in a large skillet over medium heat. When garlic is tender, remove from skillet and set aside. Place the broccoli and carrot in the skillet, and cook 2 minutes, just until heated through.
In a pot, bring the vegetable broth to a boil. Stir in the penne pasta and heated crushed garlic clove. Cook for 5 minutes, or until pasta is almost al dente. Remove and discard garlic clove.
Transfer the partially cooked pasta and broth to the skillet. Mix in the peas. Cover skillet, and continue cooking 10 minutes over medium heat, or until pasta is al dente and vegetables are tender. Toss with the Parmesan cheese to serve.
Tuesday
Lunch ~ Lettuce, red pepper, avocado & ham wraps: This wrap is slightly altered from the one in the south beach diet book. I am going on a field trip with Ally & need something that will be easy & quick to eat.
Dinner ~ Veggie Lasagna
http://www.fitnessmagazine.com/recipe/pasta/veggie-lasagna/
Ingredients
2 teaspoons olive oil
1/3 cup chopped onion
2 1/2 cups zucchini, sliced
2 cups sliced fresh portobello mushrooms
1 cup fat-free ricotta
3 tablespoons finely shredded Parmesan
1/4 teaspoon black pepper
6 whole-wheat no-boil lasagna noodles
2 cups prepared pasta sauce
1 cup shredded part-skim mozzarella
1/2 cup chopped, seeded tomato
Directions
Heat the oil in a large nonstick skillet over medium-high heat. Add the onions, zucchini and mushrooms; heat 5 minutes or until tender, stirring ( I think I am going to put this in the food processor after heating ~ I will let you know how that works out!!). Remove from heat; set aside. In a small bowl, mix the ricotta, Parmesan and pepper.
To assemble, place 3 lasagna noodles in the bottom of a 2-quart rectangular baking dish. Spoon half the ricotta mixture over the noodles.
Top with half the veggie mixture, half the pasta sauce and half the mozzarella. Layer with remaining noodles, ricotta mixture, veggie mixture and sauce.
Bake, uncovered, in a 375 degree oven for 30 minutes. Sprinkle with tomato and remaining mozzarella. Bake 5 minutes more or until heated through. Let stand for 10 minutes before serving. Cut into 6 pieces.
Wednesday
Lunch ~ Guacamole Dip (FB Page 59)
Dinner ~ Tilapia with Mrs. Dash & Double Broccoli Quinoa
http://www.101cookbooks.com/archives/double-broccoli-quinoa-recipe.html
Double Broccoli Quinoa
3 cups cooked quinoa
5 cups raw broccoli, cut into small florets and stems
3 medium garlic cloves
2/3 cup sliced or slivered almonds, toasted
1/3 cup freshly grated Parmesan
2 big pinches salt
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/4 cup heavy cream
Optional toppings: slivered basil, sliced avocado, crumbled feta cheese
Directions:
Heat the quinoa and set aside.
Now barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.
To make the broccoli pesto puree two cups of the cooked broccoli, the garlic, 1/2 cup of the almonds, Parmesan, salt, and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until smooth.
Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pesto a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, and some sliced avocado or any of the other optional toppings.
Thursday
Lunch ~ Chicken & Apple Salad (FB page 59)
Dinner ~ Lemony Fusilli with Chicken, Zucchini, and Pine Nuts
http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/dinner-in-20-easy-healthy-dinner-recipes/?page=5
Ingredients
3 teaspoons salt
8 ounces whole wheat fusilli
2 tablespoons olive oil
2 slender zucchini, halved lengthwise, sliced into 1/4-inch thick pieces
5 scallions, chopped
1/4 cup pine nuts
1 lemon, rind peeled in strips
Small pinch red pepper flakes
12 ounces boneless, skinless chicken breasts, cut into bite-size pieces
5 large basil leaves, sliced
1/4 cup grated Parmesan (optional)
Directions
1. Bring a large pot of water with 2 teaspoons of the salt to a boil; add the fusilli. Cook until al dente.
2. Warm 1 tablespoon of the olive oil in a large skillet over high heat. Add the zucchini, scallions, pine nuts, lemon peel, red pepper flakes, and 1/2 teaspoon of the salt; cook, tossing frequently, until zucchini is well browned and tender, about 5 minutes.
3. Use a slotted spoon to transfer zucchini to a serving bowl. Remove lemon peel from pan. Mince 1/2 teaspoon of the peel and discard the rest. Squeeze half the lemon over the zucchini.
4. Turn heat to medium-high and swirl in remaining olive oil. Add the chicken, minced lemon peel, and remaining salt; cook, stirring, until golden, about 7 minutes.
5. Drain fusilli, reserving 1/4 cup of the cooking water. Add fusilli, zucchini, and reserved cooking water to skillet. Cook 1 to 2 minutes. Transfer to a bowl and top with the basil and, if using, Parmesan.
Friday
Lunch ~ Turkey Sandwich (FB page 60)
Dinner ~ Kashi Mediterranean Pizza
Saturday
Lunch ~ Avocada & Salmon Salad (FB page 62)
Dinner ~ Reception
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