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:
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