Tuesday, November 24, 2009

Tuesday Plan

Breakfast: 1 slice wonder bread with 1 tablespoon peanut butter, 1/2 cup lowfat cottage cheese, 2 pineapple rings, tea 304 calories

Lunch: Chicken sausage sauteed with 3 cups raw spinach, 1 tspn garlic, 1/4 medium onion, lemon pepper, salt, pepper tossed in udon noodles 410 cals


Snack: yogurt, 1 tablespoon walnuts, apple 235 cals

Dinner: 1/2 package Aloo mattar, 1 serving leftover chickpeas with spinach, 1 cucumber with 1 cup cherry tomatoes-tossed with 2 tablespoons fat free Italian dressing. 445 calories

Total Calories: 1,394

Monday, November 23, 2009

Monday Plan

Breakfast: 1 chicken sausage, 1/2 cup egg subsitute, 1/2 cup mushrooms, 2 slices diet toast, 1/2 cup sugar free applesauce 340 calories

Lunch: Lean Gourmet, Chicken Alfredo Florentine, 3 cups salad with 2 tablespoons fat free Italian dressing, 1 large pear 421 calories



Snack: Medium apple, Yoplait light Fat Free cherry yogurt, 1 tablespoon walnuts, tea (plain) 259 calories,



Dinner: Chickpeas With Baby Spinach, 1/4 cup raw quinoa steamed in water, 3 cups steamed veggies 421 calories

Dessert: Jello pudding fat free sugar free chocolate pudding cup 60 cals

Total calories: 1501



Chickpeas with Baby Spinach recipe:

Serves 4

1 tablespoon olive oil

1 medium onion, chopped

2 garlic cloves, minced

1 teaspoon cumin seeds, lightly toasted and ground

Salt, preferably kosher salt, and freshly ground pepper to taste

1 tablespoon tomato paste

1 (15-oz.) can chickpeas, drained and rinsed

1 cup chicken or vegetable stock, or water

Cayenne to taste

1 6-oz. bag baby spinach

1. Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.

2. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.


Workout: Gym-1 hour walk on incline treadmill from 3.5-18.5 incline at 3.0 mph; 80 crunches on medicine ball, 40 reps on all weight machines, 40 reps on ab machine and crunch machine

Friday, November 20, 2009

Friday/Sat/Sun/Mon/Tues Plan

This is my weekend coming up...
I have my last 2 days of my internship, and I will not have time to post on the computer.

Here is my plan from Friday (today) until next Tuesday.


Friday:

Breakfast: 1 Western Bagel's Bagels: The Alternative Bagel, Sweet Wheat, 1 serving The Laughing Cow's Cheese Wedge, Light Swiss Original, 1/2 cup Cottage Cheese: Low-Fat (2%), 1/2 cup bottled Grapefruit, sections, in juice, solids & liquid, 2 tablespoons walnuts

Total Cals: 425


Lunch: Lean Cuisine Turkey Medallions, 3 cups lettuce salad, 2 tablespoons Italian dressing, 1 cube chicken bouillon with 1 cube cilantro in 1 1/2 cups hot water 295

Snack: 1 serving shrimp, 1/4 onion, 1 tsp garlic, 2 cups spinach, sauteed in cooking spray with lemon pepper, 1 miso soup, 1 small mandarin orange 225 cals

Dinner: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Chickpeas with Spinach:
Makes 4 servings
Ingredients:
1 Medium Onion
3 garlic cloves
Cumin
Tumeric
Small amount of ginger
2 cups raw spinach
2 tomatoes (I am using 25 cherry tomatoes)
1 can chickpeas
1 tablespoon olive oil
Sautee onion and garlic on medium heat. Add spices. Add diced tomatoes and spinach. Once heated through, add chickpeas. Let simmer til blended and done. 181 calories a serving, 5 grams protien
Served with quinoa and salad is 387 calories, and 12 grams protien

Snack: Mini bag popcorn 100 cals

Total Cals: 1432

Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms.



Saturday Plan:

Sat:
Breakfast: 2 slices Weight Watchers bread toasted, 2 tablespoons peanut butter, 1 sugar free applesauce 330

Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
 
Snack: Sugar Free Cherry yogurt, 1 tablespoon walnuts, Western Alternative bagel with butter spray 265


Dinner: Smart One's Lasagna Florentine; 3 cups lettuce salad, 2 tablespoons fat free Italian dressing, mandarin orange 340

Dessert: 2 chocolate chip cookies 180 (I am a bad, bad girl. heh heh. But my cals are okay)

Total Cals: 1502

Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms

Sunday

Sun:
Breakfast: 1/2 cup fat free cottage cheese, applesauce, 2 slices reduced calorie toast with butter spray 220
 
Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals

Snack: 1/2 cup fat free cottage cheese, popcorn 180

Dinner: Marie Callender's Herb Roasted Chicken & Mashed Potato dinner, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 580 cals

Dessert: 1 chocolate chip cookie 90 cals
Total Cals: 1457

Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms

Monday

Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories

Ingredients:

Makes 12 Servings, 150 cals each

1 cup finely sifted white flout

1 cup sifted wheat flour

2 tsp baking powder

1 tsp baking soda

1/4 cup uncooked oatmeal

2-3 tspn cinnamon

1 cup unsweetened applesauce

1 Tbsp olive oil

1 egg, lightly beaten

1/2 cup soy milk milk

1/4 cup chopped walnuts

1/4 cup sugar

1/4 cup splenda

Preheat oven to moderate 350°F. Prepare a 12-hole muffin pan with muffin papers.

Sift flour, baking powder and soda in a medium bowl. Stir through oat meal. Make a well in the center.

Into the well in the center, use a large table fork and stir in the combined applesauce, oil, beaten egg, soy milk, applesauce, walnuts, sugar, splenda and cinnamon until the mixture is just combined.

Spoon mixture into prepared pan. Bake 25 to 30 minutes until golden brown and baked through.

Let stand 5 minutes before turning muffins onto wire rack to cool.





Lunch: Smart Ones Ravioli Florentine, 3 cups salad with fat free Italian dressing, small orange 345 calories



Snack: 1/2 cup low fat (2%) cottage cheese, 1 tablespoon pumpkin seeds, 1 slice reduced calorie bread with calorie free butter spray, 1 chicken boullion cube with 1 cilantro cube in hot water 210 cals


Dinner: Marie Callender's Frozen Meals: Beef Tips in Mushroom Sauce, 3 cups spinach, 1/2 cup mushrooms, 2 tablespoons fat free Italian Dressing 420 calories

Dessert: Fat Free, Sugar Free Chocolate pudding cup 60 cals

Total Cals: 1345

Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms


Tuesday:

Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories


Lunch: Leftover Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals

Snack: 2 slices reduced calorie toast, 1 tablespoon peanut butter 185 cals

Dinner: 2 serving shrimp, 1/4 onion, 1 tspn garlic, 2 serving frozen veggies, lemon pepper over 1/4 cup dried quinoa steamed with water 467 calories

Dessert: 2 chocolate chip cookies 180 cals

Total Cals: 1,529

Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms

And my updated weight change:

Monday, November 16, 2009

Monday's Food Plan

Breakfast: I ate a very weird breakfast. Don't ask.

Lean Cuisine Turkey Medallions with butternut squash and cranberries, 18 veggie puffs, 2 fat free turkey hot dogs, diet soda.
Total Cals: 345

Lunch: 2 Mahi Mahi fillet cooked in 1/2 tablespoon "I can't believe it's not butter" with 1/4 onion, garlic, lemon pepper, salt, pepper served on 4 cups raw spinach, 1 slice toast with butter spray 424 calories


Snack: 1/2 cup cottage cheese, mandarin orange 135



Dinner: Quinoa pilaf with chickpeas, spinach, garlic, onion:
Ingredients:
1/4 cup uncooked quinoa
1/2 cup cooked chickpeas (canned)
2 cups raw spinach
1 tspn garlic
1/4 onion
1/2 tablespoon olive oil
1 cup chicken broth
1/2 cilantro cube

Directions: Saute quinoa with garlic, spinach, onion, broth, and cilantro cube. Once browned, add some water. Boil. Add chickpeas. Once liquid is absorbed-serve. Easy.


3 cups salad with fat free Italian dressing
Total cals: 478


Snack: Chocolate granola bar 140 cals

Gum: 40 cals

1562 Cals total

Workout: 1 hour Incline treadmill, weights-abs, arms, legs

Friday, November 13, 2009

Saturday's Plan

Here is Saturday's Plan:

Breakfast: 2 eggs, 11 brazil nuts, 1 peice cheese
Total Cals: 427

Total Carbs: 4.8

Snack: 1 peice cheese, small mandarin orange

Total Cals: 120

Total Carbs: 10.1

Lunch: 10 ounce package of Kashmir Spinach, 2 cups salad, 2 tablespoons fat free Italian dressing

Total Cals: 300

Total Carbs: 26.3

Snack: Yogurt, sugar free Peaches

Total Cals: 85
Total Carbs: 22


Snack: Yogurt Drink
Total Cals: 70

Total Carbs: 12

Dinner: Lean Cuisine Roasted Garlic Chicken with Spinach, 3 cups salad with fat free Italian Dressing, 1 slice bread with I Can't Believe It's Not Butter Spray

Total Cals: 278

Total Carbs: 28.3

Total Cals: 1280

Total Carbs: 103.5

Workout: 1 hour treadmill, abs, arms, legs-weights-40-100 reps each

Have a little cold... trying to eat less processed carbs

Breakfast: Weird breakfast I had. 2 servings Jack Links Chicken nuggets, 11 Brazil nuts, 1 serving Gerber Veggie Puffs (stolen from my daughter-she won't eat them, but I love them lol)

Total Cals: 395
Total Carbs: 14

Snack: 1 tablespoon Peanut Butter, apple

Total Cals 190
Total Carbs 28.6

Lunch: 1 4 oz seasoned peice of Mahi Mahi,1/4 large onion,1 teaspoon minced garlic. 1/2 tablespoon olive oil, 4 cups raw spinach

Total Cals: 231
Total Carbs: 12.2

Snack: 1/2 cup cottage cheese, 1 serving sugar free peaches

Total Cals: 125

Total Carbs: 10.1

Midworkout Snack: Yogurt Drink

Total Cals: 70

Total Carbs: 12

Dinner1 4 oz seasoned peice of Mahi Mahi,1/4 large onion,1 teaspoon minced garlic. 1/2 tablespoon olive oil, 4 cups raw spinach

Total Cals: 231
Total Carbs: 12.2

Extra: 8 pcs gum 20 cals, 8 grams carbs (sugar alcohol)
Green Tea with sweetener
Day Quil 20 cals, 8 grams carbs

Total Cals: 1282
Total Carbs: 105.1

Workout: 1 hour treadmill, abs, arms, legs weights-40-100 reps each.

Thursday, November 12, 2009

Higher Carb Day-Just to see if I gain weight or stay the same.

Here is my higher carb and higher calorie meal plan. Yesterday was easy to stick to. I did not feel hungry, but I felt low on energy.

I am using http://www.calorieking.com to compute my calories and carbohydrate counts.

Breakfast: 1 cup Cottage Cheese: Low-Fat (2%); 1 Western Bagel's Bagels: The Alternative Bagel, Sweet Wheat; 1 tablespoon Sunflower Seeds, kernels, dry roasted w. salt added, 1/2 tablespoon I Can't Believe It's Not Butter's Spreads (with olive oil)


Total cals:400

Total Carbs: 35

Lunch: 2 cups Campbell's Soups: Select Harvest, Italian Style Wedding, 3 cups Salads: Mixed vegetable tossed, 2 tablespoons Fat Free Italian Salad Dressing

Total Cals: 370
Total Carbs: 42.3

Snack: Large banana, 1 tablespoon extra crunchy peanut butter

Total Cals: 230
Total Carbs: 38.2

Snack 2: (Midworkout) Dannon's Yogurt Drinks: Light & Fit 0% Plus Smoothie

Total Cals: 70
Total Carbs: 14

Dinner: 2 cups cubed raw eggplant,8 cherry tomatoes, 1/4 large onion, 1 tspn garlic (minced), 1 cup cooked chickpeas, 1/2 tablespoon olive oil,cumin, salt, pepper,1/4 cup uncooked quinoa

Total Cals: 585
Total Carbs: 101

Total Cals: 1655-on the high side, but low enough to lose weight
Total Carbs: 230.5--eeeeeek!

Goal: Well... Today is alot of carbs. But compared to my usual compulsive overeating, it's still better. I will try to make tommorrow a lower cal and carb day. :)

Workout: 1/2 hour incline at 3.0 mph, incline of 3.5-18.5; weights: abs, arms, legs-30-100 reps, another 1/2 hour incline at 3.0 mph, incline of 3.5-18.5

Gosh, I hope my weight does not creep up from the carbs. Hopefully it will go down a few ounces.

PS: Here is my weight loss ticker:

Wednesday, November 11, 2009

Lower Carb today

Breakfast: 1 cup lowfat cottage cheese, 1 tablespoon sunflower seeds, 4 thin slices turkey, 1 tspn mustard

Total cals: 319

Total carbs 13

Snack: 1 scoop protein powder shake with water, 1 tablespoon peanut butter

Total cals: 225
Total carbs: 10

Lunch: 4 cups spinach, 6 oz raw mahi mahi, 1/4 cup large onion, 1 tspn garlic, 1/2 tablespoon olive oil

total cals: 257
total carbs: 9

Snack: 1/2 cup cottage cheese, 1 tablespoon sunflower seeds, miso soup

Total cals: 189
total carbs: 11.3

Snack: Yogurt Drink
Total cals: 70
Total carbs: 13

Dinner: Lunch: 4 cups spinach, 6 oz raw mahi mahi, 1/4 cup large onion, 1 tspn garlic, 1/2 tablespoon olive oil

total cals: 257
total carbs: 9


Total Cals: 1317
Total carbs: 65

Workout: 30 minutes on incline treadmill-3.2 mph, incline from 3.5-18.5
Weights: 20-60 reps-abs, arms, legs
30 minutes on incline treadmill-3.2 mph, incline from 3.5-18.5

Here is for today. :)

Tuesday, November 10, 2009

Tuesday-Trying to figure out how to break my weight platuea. I have to lose more.

Tuesday:

Goal: 120-140 grams carbs/day max

Breakfast: Dannon Light n Fit yogurt, 1 packet plain oatmeal, 1/2 tablespoon sunflower seeds, 1 packet sweetener

Total cals: 183
Total Carbs: 27 grams

Snack: Protein Powder mixed with water, sugar free apple sauce

Total cals: 180
Total Carbs: 18

Lunch: 1 serving medium shrimp, 2 cups spinach, 1 tsp garlic, 1 tomato-sauteed in 1/2 tablespoon olive oil, with 1/2 cup boiled quinoa (.25 cup uncooked)
Total Cals: 376
Total Carbs: 36

Snack: Protien powder mixed with water, 1/2 cup grapes
Total Cals: 161
Total Carbs: 14

Mid Workout Snack: Dannon Light n Fit yogurt Drink
Total Cals: 70
Total Carbs: 13

Dinner: 1/4 cup uncooked quinoa, 1/2 cup chickpeas, tomato, 2 cups raw spinach--cook quinoa, serve with warmed chickpeas and tomato over 2 cups spinach. Serve with fat free Italian dressing

Total cals: 346
Total Carbs: 61

Extra: Omega 3 vitamins 56 cals


Total cals: 1,370-calorie count is fine.
Total Carbs: 169 grams--- a bit high.

Workout: Incline treadmill-1 full hour. First part: 30 minutes on incline from 3.5-18.5 @ 3.0 mph; weights-40 reps, abs, arms, legs, thighs. Incline Treadmill: Second Part: 30 minutes on incline from 3.5-18.5 @3.0 mph

Wednesday, November 4, 2009

Wednesday

Breakfast: 1 whole wheat wrap, 1/4 cup lowfat cottage cheese, 1 tablespoon sunflower seeds, 1 large orange 270 calories

Lunch: 1 serving green tea noodles, 1/2 cup cooked shrimp, 1/2 cup cooked edamame, 2 cups cooked mixed vegetable, 1 tablespoon oyster sauce 497 calories

Snack: 1 mini bag popcorn, yogurt 160 calories

Snack: yogurt Drink 70 calories

Dinner: Dinner: Chickpea, spinach, and eggplant curry; 3/4 cup quinoa, 3 cups salad, 2 tablespoons light Italian dressing 540 cals

Dessert: 2 chocolate chip cookies 170 calories

Total Calories: 1,707

Excercise: Complete weight routine: abs, arms, legs, ect-40 reps each
1 hour treadmill on incline from 3.5-18.5
Vacuum 10 minutes

Tuesday, November 3, 2009

Tuesday... getting back on track... *hopefully*

Breakfast: 1 wheat tortilla wrap, 1/2 cup cottage cheese, 1 tablespoon sunflower seeds,1/2 banana Total Cals: 305

Lunch: Subway Chicken Salad, 2 tablespoons fat free Italian dressing, 1 tablespoon sunflower seeds, apples, Quaker Chocolate Chip Granola bar 385 cals

Snack: Peach, Dannon lite n fit yogurt cup, 1 whole wheat cracker 140 cals

Snack: Dannon Lite N Fit yogurt drink (mid work out snack) 70 cals

Dinner: Chickpea, spinach, and eggplant curry; 3/4 cup quinoa, 3 cups salad, 2 tablespoons light Italian dressing 540 cals

Total: 1,440 calories

I have been really bad the past week. I binged and skipped workouts.
Today I am trying to get back on track. I always want sweets.
I feel alot better when I stick to my healthy eating plan-it helps me feel sane and in control. When I overeat, I feel guilty, bloated, uncomfortable, embarrased, ashamed, and let down. When I skip a workout, I feel bad and upset. When I workout and eat right, I feel good and in control. I like to feel in control-it helps me to keep my train of thought smooth, and my emotions steady.

Workout: 1 hour treadmill, 40 reps each: arms, abs

Monday, November 2, 2009

Monday, November 2, 2009

Breakfast: 2 scrambled eggs, 1 flat bread torilla, 2 tablespoons salsa, large orange
Total Calories: 330

Lunch: Grilled Cheese (2 slices diet bread, 2 slices diet cheese, 1 tablespoon ketchup, salad with fat free Italian dressing, peach
305 calories

Snack 1: 1/2 cup cottage cheese, 1 cracker, 1/2 tablespoon sunflower seeds 132 calories

Snack 2: Yogurt Drink, 2 crackers 130 calories

Dinner: Curried Chickpea, Eggplant, and Spinach

Ingredients:
1 medium onion
3 garlic cloves
small amount of tumeric
small amount of cumin
small amount of garam masala
2 teaspoons ginger
1 cinnnamon stick
3 cups spinach
1 small eggplant (boiled) and chopped
1 can chickpeas
chicken or veggie stock

Heat pan with cooking spray.
Place first 7 ingredients in pan. Reserve cinnamon stick. Let cook til onion is brown and translucent.

Add eggplant. Fry lightly. Add spinach. Let wilt. Add chickpeas. Add cinnamon stick. Place small amount of chicken or veggie stock and let simmer on low heat for 20 minutes.
When you feel it is cooked enough, take off heat.
Sprinkle with salt, pepper, and fresh cilantro.

Serve with rice, or anything else you wish.
I will have it with 3/4 cups boiled quinoa.

I will eat 1/2 of the recipe-which will be 265 calories.

Serving: 1/2 recipe chickpea mix, 3/4 cup quinoa, 3 cups salad with Italian dressing. Total calories: 510

Dessert: 1 chocolate covered Granola bar 140 cals

Total Calories: 1, 547

Workout: 1 hour incline treadmill, abs, arms, legs-full body workout on weights.