Breakfast: English muffin with 1 tablespoon peanut butter; 1 cup citrus salad
315 calories, 10 grams protein
Morning snack: 1 scoop GNC Pro Performance Whey protein, 4 strawberries
148 calories, 20.8 grams protein
Lunch: 1 pita bread, 2 tablespoons hummus, 3 slices turkey, large cucumber
296 calories, 13.8 grams protein
Snack: 1/2 cup cottage cheese, 22 baby carrots
178 calories, 13 grams protein
Dinner: 1/4 uncooked rice, 20 medium shrimp, 4 cups frozen broccoli, 1 tablespoon oyster sauce
455 calories, 35 grams protein
Dessert: Marshmallow peep
110 cals, 1 gram protein
Snack: activia light yogurt, sugar free peach cup, 3 strawberries
126 calories, 6 grams protein
Total Cals: 1,614 Protein: 116 grams
Workout: Walk 30 minutes, elliptical 15 minutes
Weight lifting 10 minutes
Friday, July 9, 2010
Thursday, July 8, 2010
THURS
Breakfast: D'anjou pear, 10 cherries, 6 strawberries, sugar free mandarin orange cup, light and fit yogurt, Nature Valley Sweet and Salty Almond bar
Lunch: (2pm) Whole Wheat Pita bread, 2 tablespoons hummus, one chicken tender, 1/2 tomato, 3.5 serving baby spinach (semi cooked with tomato chopped over), lemon juice
Lunch: 1 1/2 cups jicama, cottage cheese cup
Dinner: 3/4 cup dry penne pasta, 1 Johnsonville Turkey/Cheddar link, 3 cups broccoli, cook 1/2 tomato, 1/4 yellow onion, 1 teaspoon garlic in 1 teaspoon olive oil to top pasta. Top with 2 teaspoons parmesan cheeese.
Snack: 1) Prot Shake
2) Almond joy snack bar
TC:1659 Prot: 104
Lunch: (2pm) Whole Wheat Pita bread, 2 tablespoons hummus, one chicken tender, 1/2 tomato, 3.5 serving baby spinach (semi cooked with tomato chopped over), lemon juice
Lunch: 1 1/2 cups jicama, cottage cheese cup
Dinner: 3/4 cup dry penne pasta, 1 Johnsonville Turkey/Cheddar link, 3 cups broccoli, cook 1/2 tomato, 1/4 yellow onion, 1 teaspoon garlic in 1 teaspoon olive oil to top pasta. Top with 2 teaspoons parmesan cheeese.
Snack: 1) Prot Shake
2) Almond joy snack bar
TC:1659 Prot: 104
Wednesday, July 7, 2010
THURSDAY FOOD PLAN
Breakfast: French Toast: 2 slices diet bread, 1/4 cup egg whites-fry in light coat of PAM. Serve with 1 teaspoon walnuts, and 1 tablespoon syrup; Dannon Light and Fit yogurt, sugar free peaches
Lunch: 3 cups frozen broccoli, Tai Pei Shrimp with garlic, 1 tablespoon oyster sauce
Snack: cottage cheese, 20 baby carrots, miso soup
Dinner: MC Herb Chicken
Dessert: GNC Pro Performance Whey Protein with ice-eat with spoon
Extra: Sugar Free Gelatin (8 servings)
TC: 1442
Lunch: 3 cups frozen broccoli, Tai Pei Shrimp with garlic, 1 tablespoon oyster sauce
Snack: cottage cheese, 20 baby carrots, miso soup
Dinner: MC Herb Chicken
Dessert: GNC Pro Performance Whey Protein with ice-eat with spoon
Extra: Sugar Free Gelatin (8 servings)
TC: 1442
Tuesday, July 6, 2010
Plyometric Workout Plan
Plyometrics - Upper Body
Plyometric Push Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push up again and repeat.
4. Repeat for the recommended repetitions.
Single Arm Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine ball and lower body into a semi-squat position. Explode up extending the entire body and throwing the ball up into the air.
3. The goal is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat according to prescribed repetitions.
Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.
Slams
1. Stand with feet parallel and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.
--------------------------------------------------------------------------------
Plyometrics For Martial Arts - Lower Body
Plyometric Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
Zig Zag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not "double hop" upon each landing and keep ground contact time to a minimum.
Lateral Barrier Jumps
1. Stand with feet slightly wider than hip-width apart with right side of body facing the barrier.
2. Hop to the right using both feet over the barrier.
3. Jump back to the start point.
4. Repeat according to the prescribed number of repetitions.
Lateral High Hops
1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.
--------------------------------------------------------------------------------
Plyometrics For Martial Arts - Sample Session
Remember a single session should contain only a limited number of exercises and sets. Focus on 1 or 2 drills for the lower body and 1 or 2 drills for the upper body in any one session.
DAY 1
Plyometric Bounding - 3 sets x 8-10 reps
Single Arm Throws - 3 sets x 8-10 reps
Lateral Barrier Jumps - 3 sets x 8-10 reps
Side Throws - 3 sets x 8-10 reps
DAY 2
Lateral High Hops - 3 sets x 8-10 reps
Plyometic Push UPs - 3 sets x 8-10 reps
Zig Zag Jumps - 3 sets x 8-10 reps
Slams - 3 sets x 8-10 reps
Plyometric Push Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push up again and repeat.
4. Repeat for the recommended repetitions.
Single Arm Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine ball and lower body into a semi-squat position. Explode up extending the entire body and throwing the ball up into the air.
3. The goal is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat according to prescribed repetitions.
Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.
Slams
1. Stand with feet parallel and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.
--------------------------------------------------------------------------------
Plyometrics For Martial Arts - Lower Body
Plyometric Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
Zig Zag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not "double hop" upon each landing and keep ground contact time to a minimum.
Lateral Barrier Jumps
1. Stand with feet slightly wider than hip-width apart with right side of body facing the barrier.
2. Hop to the right using both feet over the barrier.
3. Jump back to the start point.
4. Repeat according to the prescribed number of repetitions.
Lateral High Hops
1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.
--------------------------------------------------------------------------------
Plyometrics For Martial Arts - Sample Session
Remember a single session should contain only a limited number of exercises and sets. Focus on 1 or 2 drills for the lower body and 1 or 2 drills for the upper body in any one session.
DAY 1
Plyometric Bounding - 3 sets x 8-10 reps
Single Arm Throws - 3 sets x 8-10 reps
Lateral Barrier Jumps - 3 sets x 8-10 reps
Side Throws - 3 sets x 8-10 reps
DAY 2
Lateral High Hops - 3 sets x 8-10 reps
Plyometic Push UPs - 3 sets x 8-10 reps
Zig Zag Jumps - 3 sets x 8-10 reps
Slams - 3 sets x 8-10 reps
Tuesday Food Plan 7/6/2010
Breakfast:
Power Crunch Bar, Small banana, Dannon Light & Fit Yogurt
TC: 345 Prot: 20.20
Morning Snack: Slim Quick Drink, gum
Lunch: 2 peices Pollo Asado, Whole wheat pita, 4 servings (1 bag) Dole Salad, 1 tablespoons fat free Italian dressing with 1 tablespoon vinegar
Snack: 1/2 cup cottage cheese, 20 baby carrots
Pre Workout: Slim Quick Drink
Dinner: Turkey Cheddar link, 10 peices roasted red potato, 5 cups loosely packed baby spinach, 1 tablespoons fat free Italian dressing with 1 tablespoon vinegar
Evening Snack: 1 scoop GNC Pro Performance Vanilla Whey Protein blended with ice
Extras: Jello (8 servings)
Fiber Tabs (4) 30 cals
Total Cals with extras: 1638 Prot: 136 Grams
Workout: Walking 30 minutes, Elliptical 15 minutes, Weight training
Power Crunch Bar, Small banana, Dannon Light & Fit Yogurt
TC: 345 Prot: 20.20
Morning Snack: Slim Quick Drink, gum
Lunch: 2 peices Pollo Asado, Whole wheat pita, 4 servings (1 bag) Dole Salad, 1 tablespoons fat free Italian dressing with 1 tablespoon vinegar
Snack: 1/2 cup cottage cheese, 20 baby carrots
Pre Workout: Slim Quick Drink
Dinner: Turkey Cheddar link, 10 peices roasted red potato, 5 cups loosely packed baby spinach, 1 tablespoons fat free Italian dressing with 1 tablespoon vinegar
Evening Snack: 1 scoop GNC Pro Performance Vanilla Whey Protein blended with ice
Extras: Jello (8 servings)
Fiber Tabs (4) 30 cals
Total Cals with extras: 1638 Prot: 136 Grams
Workout: Walking 30 minutes, Elliptical 15 minutes, Weight training
Monday, June 28, 2010
Tuesday Eating Plan
Breakfast: Power Crunch Vanilla Wafer Creme bar, sugar free mandarin orange cup
TC: 245 Prot: 14
Snack: Dannon light n fit yogurt, 1 tablespoon walnuts
TC: 130 Prot: 6.25
Lunch: Grilled Cheese with Turkey: 2 slices "diet" bread, 3 thin slices of turkey, 1 slice fat free cheese, 1 teaspoon spicy brown mustard-grilled in 1 tspn olive oil, with 1 bag (3 servings) Eat Smart Sugar Snap Peas, 1 cup No Sugar Added applesauce
TC: 396.6 Prot: 20
Afternoon snack: 2 cups jicama, 2 tablespoons fat free cream cheese warmed and mixed with 1 tablespoon tomato salsa
TC: 135 Prot: 6.2
Pre-Workout: 1/2 whole wheat pita, 1 tablespoon hummus, 1/2 packet kikkoman egg flower soup mix (made with 2 egg whites)
TC: 166 Prot: 8
Dinner: Lean Cuisine Butternut squash ravioli, 18 baby carrots
TC: 325.15 Prot: 11.29
Snack: 2 scoops muscle milk light blended with 1/2 banana, 1 sugar free fudge pop
TC: 292.5 Prot: 27.5
TC: 1664 Prot: 94
TC: 245 Prot: 14
Snack: Dannon light n fit yogurt, 1 tablespoon walnuts
TC: 130 Prot: 6.25
Lunch: Grilled Cheese with Turkey: 2 slices "diet" bread, 3 thin slices of turkey, 1 slice fat free cheese, 1 teaspoon spicy brown mustard-grilled in 1 tspn olive oil, with 1 bag (3 servings) Eat Smart Sugar Snap Peas, 1 cup No Sugar Added applesauce
TC: 396.6 Prot: 20
Afternoon snack: 2 cups jicama, 2 tablespoons fat free cream cheese warmed and mixed with 1 tablespoon tomato salsa
TC: 135 Prot: 6.2
Pre-Workout: 1/2 whole wheat pita, 1 tablespoon hummus, 1/2 packet kikkoman egg flower soup mix (made with 2 egg whites)
TC: 166 Prot: 8
Dinner: Lean Cuisine Butternut squash ravioli, 18 baby carrots
TC: 325.15 Prot: 11.29
Snack: 2 scoops muscle milk light blended with 1/2 banana, 1 sugar free fudge pop
TC: 292.5 Prot: 27.5
TC: 1664 Prot: 94
Friday, June 25, 2010
Breakfast: egg, 1 tspn olive oil, 1 slice fat free cheese, 1 english muffin, 1/4 apple, 1 medium banana TC: 355.04 Prot: 16.13
Morning Snack: 1/4 teaspoon peanut butter 8 cals
Shirataki noodles, 1 tbspn oyster sauce 70 cals
Lunch: 24 medium shrimp, 1/2 cup baby spinach, 1 teaspoon olive oil, 1 clove garlic, 9 sprigs cilantro, 1/4 medium onion, 1 tspn lemon juice, Mr. Pita Pita, cucumber, TC: 343 Prot: 37.77
Snack: 2 slices diet bread, 1 tablespoon peanut butter, dannon light n fit yogurt
Preworkout: 1 scoop GNC Pro Performance Whey Protein, 6 almonds
Dinner: 4 cups salad, 2 tablespoons fat fre Italian dressing, 3 chicken tenders (grilled), 1 small potato, 1/2 bag (8 ounces) broccoli with cheese sauce, salt, pepper, butter spray
Total cals: 466.35 Prot: 47.35
Dessert: Helado Mexico Vanilla Ice Cream bar
170 cals
Total Calories for day: 1818
Protein: 135
Fat: 45 grams
Carbs: 202 grams
Workout: 3 cycles of 15 min on treadmill, 1 cycle of 20 minutes on treadmill, weights
Goal: To burn 700 cals
Morning Snack: 1/4 teaspoon peanut butter 8 cals
Shirataki noodles, 1 tbspn oyster sauce 70 cals
Lunch: 24 medium shrimp, 1/2 cup baby spinach, 1 teaspoon olive oil, 1 clove garlic, 9 sprigs cilantro, 1/4 medium onion, 1 tspn lemon juice, Mr. Pita Pita, cucumber, TC: 343 Prot: 37.77
Snack: 2 slices diet bread, 1 tablespoon peanut butter, dannon light n fit yogurt
Preworkout: 1 scoop GNC Pro Performance Whey Protein, 6 almonds
Dinner: 4 cups salad, 2 tablespoons fat fre Italian dressing, 3 chicken tenders (grilled), 1 small potato, 1/2 bag (8 ounces) broccoli with cheese sauce, salt, pepper, butter spray
Total cals: 466.35 Prot: 47.35
Dessert: Helado Mexico Vanilla Ice Cream bar
170 cals
Total Calories for day: 1818
Protein: 135
Fat: 45 grams
Carbs: 202 grams
Workout: 3 cycles of 15 min on treadmill, 1 cycle of 20 minutes on treadmill, weights
Goal: To burn 700 cals
Thursday, June 24, 2010
Sat Meal Plan
Breakast:
Protein Pancakes:
1/4 cup steel cut oats
1 scoop protein powder
2 egg whites
1/4 cup water
dash cinnamon
2 packets sweetener
Blend all together. Fry in 1 tspn olive oil.
Serve with sugar free apple sauce, and yogurt
Total Cals: 472 Prot: 37 grams
Lunch: Lean Cuisine Tortilla Fish,6 cups lettuce, 2 tablespoons fat free italian dressing
Snack: 2 slices diet bread toasted, 1 tablespoon peanut butter, medium apple
Pre Workout: 1 scoop protein powder
Dinner: 3 chicken tenders, can of spinach, potato
Snack/dessert: Sugar free pudding, 6 almonds
Total Cals: 1714 Prot: 138
Protein Pancakes:
1/4 cup steel cut oats
1 scoop protein powder
2 egg whites
1/4 cup water
dash cinnamon
2 packets sweetener
Blend all together. Fry in 1 tspn olive oil.
Serve with sugar free apple sauce, and yogurt
Total Cals: 472 Prot: 37 grams
Lunch: Lean Cuisine Tortilla Fish,6 cups lettuce, 2 tablespoons fat free italian dressing
Snack: 2 slices diet bread toasted, 1 tablespoon peanut butter, medium apple
Pre Workout: 1 scoop protein powder
Dinner: 3 chicken tenders, can of spinach, potato
Snack/dessert: Sugar free pudding, 6 almonds
Total Cals: 1714 Prot: 138
Breakfast: Atkins shake, 1/2 cup cottage cheese, 12 almonds, banana
Lunch: 20 Shrimp, 1 tspn olive oil, 1/4 onion, 1 clove garlic, splash of lemon juice, cumin, salt, pepper served in Tortilla, with 1 tablespoon salsa. 6 cups salad with 3 tablespoons fat free Italian dressing
add 1/2 cup baby spinach in burrito
Snack: Fiber One Yogurt, 18 carrot sticks
Pre Workout: Protien Shake
Dinner: MC Turkey, 8 cups spinach, 2 tablespoons fat free Italian dressing
Snack: Vanilla Ice Cream stick
Total Calories: 1659
Protien: 132
Workout: Elliptical 20 min, Walk 30 min, Weights 10 min
Lunch: 20 Shrimp, 1 tspn olive oil, 1/4 onion, 1 clove garlic, splash of lemon juice, cumin, salt, pepper served in Tortilla, with 1 tablespoon salsa. 6 cups salad with 3 tablespoons fat free Italian dressing
add 1/2 cup baby spinach in burrito
Snack: Fiber One Yogurt, 18 carrot sticks
Pre Workout: Protien Shake
Dinner: MC Turkey, 8 cups spinach, 2 tablespoons fat free Italian dressing
Snack: Vanilla Ice Cream stick
Total Calories: 1659
Protien: 132
Workout: Elliptical 20 min, Walk 30 min, Weights 10 min
Wednesday, June 23, 2010
Breakfast: Jimmy Dean D-Lite Turkey sausage,Egg and Cheese croissant, 100% Fruit juice bar 370 cals, 17 grams protein
Lunch: Lean Cuisine Thai Style Chicken, 6 cups ice burg salad, 3 tablespoons fat free Italian dressing
380 calories, 18 grams protein
Snack: English Muffin, 1 tablespoon peanut butter, 18 carrot sticks
277 calories, 7 grams protein
Dinner: Marie Callender's meatloaf
460 calories, 32 grams protein
Snack: Protein Shake 120 calories, 20 grams protein
Total calories: 1,607
Total Protein: 94 grams
Lunch: Lean Cuisine Thai Style Chicken, 6 cups ice burg salad, 3 tablespoons fat free Italian dressing
380 calories, 18 grams protein
Snack: English Muffin, 1 tablespoon peanut butter, 18 carrot sticks
277 calories, 7 grams protein
Dinner: Marie Callender's meatloaf
460 calories, 32 grams protein
Snack: Protein Shake 120 calories, 20 grams protein
Total calories: 1,607
Total Protein: 94 grams
Monday, June 21, 2010
Monday, Tuesday, Wed Plan
Monday:
Pre Breakfast: 1 scoop protein powder 120. 20
Breakfast: 1/2 cup egg beaters, 1 slice cheese, 1 tspn oil, 2 slice toast, butter spray, 1 serving fruit cocktail 375 cals, 15 grams prot
Snack: Yogurt, 14 almonds
TC:180 Prot: 7
Lunch: 1 can chicken, 1/2bag salad, 3 tablespoons ranch dressing, pita, 1 tablespoon sunflower seeds TC:500 Prot:52
Snack: Fiber one yogurt, 18 carrot sticks TC: 110 Prot: 5
Dinner: Claim Jumper Turkey, 1 cucumber TC:470 Prot:24
Dessert: 1 mini brownies TC: 75
Total for day:
Cals: 1830 Prot: 124
Tuesday:
Breakfast: Protein pancakes: 1 eggs, 4 tablespoons vital wheat gluten, 1 scoop protein powder, 1 tspn oil, 2 tablespoons lite syrup, apple sauce
TC: 460 Prot: 47 grams
Lunch: 2 slices bread, 2 slices lite cheese, 1/2 tspn oil, 4 cups spinach with 2 tablespoons fat free Italian TC: 220 Prot: 13
Snack: Fiber One yogurt, 18 carrots TC: 110, Prot: 5 grams
Snack: (after gym) Protein powder 120 cals, 20 grams prot
Dinner: Spicy Shrimp over quinoa:
1/2 cup broth
1/2 cup shrimp (4 ounces)
2 cloves garlic
1/4 cup raw quinoa cooked
1/4 onion
1 tspn oil
Spice blend:
1 tspn chili powder
1 tspn ginger
1/4 tspn garlic salt
dash of hot sauce
Mix Spice blend
mix with shrimp.
add shrimp and onion to skillet. Cook in 1 tspn oil.
Serve over 1/4 cup raw quinoa. Eat with 3 cups boiled veggies
TC: 466 Prot: 28
Dessert: sugar free pudding, 12 almonds
TC: 145 Prot: 5 grams
TC: 1521 Prot: 118
Wednesday:
Bfst: Muscle Milk n Oats: 1/4 cup steel cut oatmeal, 1 scoop muscle milk light, walnut pack
TC: 430 Prot: 35
Lunch: 1/2 can chicken, 4 cup spinach, 2 tbspn ff dressing, 1 tbspn sunflower seeds, pita
TC: 295 Protien: 25
Snack: Yogurt, 18 carrots TC: 140 Prot: 5
Snack: 1 scoop prot powder, 1 srv fruit cocktail-make into smoothie TC: 165 Prot: 20
Dinner: Marie Callender's Salisbury steak meal, 4 cups spinach, 2 tablespoons fat free Italian dressing
TC: 430 Prot: 27
Snack: 1 serving oatmeal with cinnamon TC: 150
Prot: 5
TC: 1610 Prot: 117
Pre Breakfast: 1 scoop protein powder 120. 20
Breakfast: 1/2 cup egg beaters, 1 slice cheese, 1 tspn oil, 2 slice toast, butter spray, 1 serving fruit cocktail 375 cals, 15 grams prot
Snack: Yogurt, 14 almonds
TC:180 Prot: 7
Lunch: 1 can chicken, 1/2bag salad, 3 tablespoons ranch dressing, pita, 1 tablespoon sunflower seeds TC:500 Prot:52
Snack: Fiber one yogurt, 18 carrot sticks TC: 110 Prot: 5
Dinner: Claim Jumper Turkey, 1 cucumber TC:470 Prot:24
Dessert: 1 mini brownies TC: 75
Total for day:
Cals: 1830 Prot: 124
Tuesday:
Breakfast: Protein pancakes: 1 eggs, 4 tablespoons vital wheat gluten, 1 scoop protein powder, 1 tspn oil, 2 tablespoons lite syrup, apple sauce
TC: 460 Prot: 47 grams
Lunch: 2 slices bread, 2 slices lite cheese, 1/2 tspn oil, 4 cups spinach with 2 tablespoons fat free Italian TC: 220 Prot: 13
Snack: Fiber One yogurt, 18 carrots TC: 110, Prot: 5 grams
Snack: (after gym) Protein powder 120 cals, 20 grams prot
Dinner: Spicy Shrimp over quinoa:
1/2 cup broth
1/2 cup shrimp (4 ounces)
2 cloves garlic
1/4 cup raw quinoa cooked
1/4 onion
1 tspn oil
Spice blend:
1 tspn chili powder
1 tspn ginger
1/4 tspn garlic salt
dash of hot sauce
Mix Spice blend
mix with shrimp.
add shrimp and onion to skillet. Cook in 1 tspn oil.
Serve over 1/4 cup raw quinoa. Eat with 3 cups boiled veggies
TC: 466 Prot: 28
Dessert: sugar free pudding, 12 almonds
TC: 145 Prot: 5 grams
TC: 1521 Prot: 118
Wednesday:
Bfst: Muscle Milk n Oats: 1/4 cup steel cut oatmeal, 1 scoop muscle milk light, walnut pack
TC: 430 Prot: 35
Lunch: 1/2 can chicken, 4 cup spinach, 2 tbspn ff dressing, 1 tbspn sunflower seeds, pita
TC: 295 Protien: 25
Snack: Yogurt, 18 carrots TC: 140 Prot: 5
Snack: 1 scoop prot powder, 1 srv fruit cocktail-make into smoothie TC: 165 Prot: 20
Dinner: Marie Callender's Salisbury steak meal, 4 cups spinach, 2 tablespoons fat free Italian dressing
TC: 430 Prot: 27
Snack: 1 serving oatmeal with cinnamon TC: 150
Prot: 5
TC: 1610 Prot: 117
Wednesday, June 16, 2010
Damage Control Diet Plan
Option 1:
Slim Fast Jump Start Diet
Day One:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Two:
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 fruit, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 vegetable
Day Three:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Four :
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 fruit, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 vegetable
Day Five :
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Six :
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 4 oz lean meat, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Seven:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Option 2:
The Diet:
Breakfast: 2 Egg Whites; 1 Scoop of Protein Powder mixed with Water.
Lunch: 4oz. Chicken, Mixed Greens, 1c. Orange Juice
Dinner: 4oz. Fish, Steamed Veggies (up to 3 cups)
Dessert: Fruit
The Workout:
1 Hour Weight training
90 Minutes of High Impact Cardio
Slim Fast Jump Start Diet
Day One:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Two:
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 fruit, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 vegetable
Day Three:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Four :
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 fruit, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 vegetable
Day Five :
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Six :
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 4 oz lean meat, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Seven:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Option 2:
The Diet:
Breakfast: 2 Egg Whites; 1 Scoop of Protein Powder mixed with Water.
Lunch: 4oz. Chicken, Mixed Greens, 1c. Orange Juice
Dinner: 4oz. Fish, Steamed Veggies (up to 3 cups)
Dessert: Fruit
The Workout:
1 Hour Weight training
90 Minutes of High Impact Cardio
Tuesday, June 15, 2010
Is it bad to eat chocolate covered oreo cookies for breakfast?
Breakfast:
4 Oreo fudge cremes, ostrim meat stick, 1/2 cup steel cut oatmeal
Total cals: 456
Protein: 19
Lunch: 4 cups mixed veggies, 1/2 cup shrimp, shirataki noodles, 2 tbspn oyster sauce, fruit bar
TC: 386
Prot: 30
Snack: Protein muffin 146 cals, 13 grams protein
146 cals
Snack: protein powder
TC: 110
Prot: 24
Dinner: Cheeseburger pita: turkey, cheese, mustard, 3 cups spinach, 2 tbspn dressing
TC:347
Prot: 29
Snack: 2 eggs, 18 carrots 200
14 grams protein
TC: 1645
Prot: 124
4 Oreo fudge cremes, ostrim meat stick, 1/2 cup steel cut oatmeal
Total cals: 456
Protein: 19
Lunch: 4 cups mixed veggies, 1/2 cup shrimp, shirataki noodles, 2 tbspn oyster sauce, fruit bar
TC: 386
Prot: 30
Snack: Protein muffin 146 cals, 13 grams protein
146 cals
Snack: protein powder
TC: 110
Prot: 24
Dinner: Cheeseburger pita: turkey, cheese, mustard, 3 cups spinach, 2 tbspn dressing
TC:347
Prot: 29
Snack: 2 eggs, 18 carrots 200
14 grams protein
TC: 1645
Prot: 124
Friday, June 11, 2010
Breakfast: Protein muffin, 1/2 cup cottage cheese, 1 100 calorie pack almonds
TC: 336 Prot: 27.5
Snack: 1 scoop protein powder
TC: 110 Prot: 20
Lunch: 1 ctg cheese container shrimp, 1 chicken tenderloin-cook meat with 1/4 onion, 1 tomato, and 1 clove garlic and lemon pepper in 1 tspn olive oil. Serve over 4 cups raw spinach. Drizzle with 2 tablespoons salad dressing. Add pita.
Total calories: 450 Prot: 52.4
Snack: 4 ribs celery, 2 tbspns cream cheese
TC: 65 Prot: 4.7
Dinner: Marie Callender's Shrimp Scampi, 18 carrots
TC: 440 Prot: 17.2
Snack: MLO Protein powder, apple, 1/2 tablespoon peanut butter
TC: 240 Prot: 27 grams
TC: 1641 Prot: 148.8
TC: 336 Prot: 27.5
Snack: 1 scoop protein powder
TC: 110 Prot: 20
Lunch: 1 ctg cheese container shrimp, 1 chicken tenderloin-cook meat with 1/4 onion, 1 tomato, and 1 clove garlic and lemon pepper in 1 tspn olive oil. Serve over 4 cups raw spinach. Drizzle with 2 tablespoons salad dressing. Add pita.
Total calories: 450 Prot: 52.4
Snack: 4 ribs celery, 2 tbspns cream cheese
TC: 65 Prot: 4.7
Dinner: Marie Callender's Shrimp Scampi, 18 carrots
TC: 440 Prot: 17.2
Snack: MLO Protein powder, apple, 1/2 tablespoon peanut butter
TC: 240 Prot: 27 grams
TC: 1641 Prot: 148.8
Thursday, June 10, 2010
Healthy recipes:
Breakfast Cookie:
http://www.zonya.com/pdf/recipes/Breakfast_in_a_Cookie.pdf
Protein Bar;
http://bodybuilding.about.com/od/healthyrecipes/ht/proteinbar.htm
Protien Cookie:
http://bodybuilding.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=bodybuilding&cdn=sports&tm=2772&gps=137_15_1362_553&f=00&tt=7&bt=1&bts=1&zu=http%3A//www.stellaskitchen.com/proteinbarrecipe.html
Cheap recipes
http://www.hillbillyhousewife.com/category/angelfood
Breakfast Cookie:
http://www.zonya.com/pdf/recipes/Breakfast_in_a_Cookie.pdf
Protein Bar;
http://bodybuilding.about.com/od/healthyrecipes/ht/proteinbar.htm
Protien Cookie:
http://bodybuilding.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=bodybuilding&cdn=sports&tm=2772&gps=137_15_1362_553&f=00&tt=7&bt=1&bts=1&zu=http%3A//www.stellaskitchen.com/proteinbarrecipe.html
Cheap recipes
http://www.hillbillyhousewife.com/category/angelfood
Recipe: Cinnamon Walnut Protein Muffins/Soy Pancakes, More high protein options
Cinnamon Walnut Muffins
1/4 cup walnuts
1/2 cup wheat gluten flour
1/4 cup steel cut oatmeal
1/2 cup soy flour
9 tablespoons protein powder
3 teaspoons cinnamon
1/2 teaspoon baking powder
3 tablespoons olive oil
2 eggs
2 teaspoons vanilla extract
3/4 cup sugar substitute
Heat oven to 350 F. Spray muffin pan with cooking spray.
Sift flours. Add dry stuff and walnuts.
Make well in middle, and add wet ingredients.
Mix gently.
Add in small amounts to muffin tin.
Bake.
Makes 12 servings, 146 cals and 12.45 grams protein each
Mashed Cauliflower
Ingredients
1 Head of Cauliflower
1 clove of garlic
Sprinkle of parsley
1 Table Spoon of heart healthy butter
salt and pepper to taste
Directions
Makes 4 1-cup servings
Cut off outside leaves, wash cauliflower and cut into quarters.
Place in a 1-quart sauce pan filled with cold water and boil until well done (should be soft)
Drain and add the butter
Mash like potatoes until light and fluffy
Sprinkle with parsley and salt and pepper to taste
Number of Servings: 4
Soy flour pancakes
* 2 eggs
* 1/4 cup soy flour
1/4 cup yogurt
* 6 tablespoons protein powder
* 1/3
* 1 tsp baking powder
* 1 Tbsp olive oil (two can be used for density)
* 1/8 tsp salt (more or less to taste)
Alternative:
Soy Flour Pancakes
1 cup soy flour
1 tsp baking powder
1 egg or equivalent sub
1 tbs canola oil
1/2 tsp salt
1 cup milk
Cinnamon, vanilla, nutmeg, and sugar sub to taste
Whisk all ingredients together and cook as you would regular pancakes, 1/4 cup of batter at a time.
Makes about 7 3-inch pancakes.
Directions
Heat griddle or pan to medium-high heat.
Use non-stick cooking spray or butter (Smart Balance is my favorite!) before dropping batter onto the pan.
Pour batter onto pan so that the pancakes are about 4" in diameter (smaller is ok too but bigger than this and they will be difficult to flip).
Makes about 6 4" pancakes...about 2 servings.
************REMEMBER***************
Be creative!!
For a salty snack, top with cheese, shredded cheese, cottage cheese, etc.
For a sweeter snack, top with natural nut butters or make a nut butter sandwich. If you like sugar-free stuff try some of that too.
GOOD LUCK!!!! = ]
Number of Servings: 2
Recipe submitted by SparkPeople user TEXANBUTTERFLY.
Number of Servings: 2
Garlic Chicken:
2 chicken tenders
1/4 onion
1 clove garlic
1 tspn cider vinegar
1 tspn olive oil
cilantro
1/2 tspn coriander
1/4 tspn salt
1/4 tspn pepper
1/4 tspn paprika or chili powder
Marinate. Bake at 350 til done.
Soy Muffins (Low Carb) Recipe 3/4 C. SOY FLOUR
1/2 C. + 1T. WATER
1 T. BAKING POWDER
1/4 TSP. CINNAMON
DASH SALT
1 1/2 TSP. BUTTER
3 EX. LARGE EGGS
1 1/2 TSP. VANILLA
1/4 C. HEAVY CREAM
SWEETENER TO = 6 T. SUGAR (I USE ABOUT 5 SWEET N LOW AND 3 EQUAL - I LIKE IT SWEET)
PREHEAT OVEN TO 400°F. COMBINE SOY, BAKING POWDER, AND SALT; SET ASIDE. BEAT EGGS THOROUGHLY, THEN ADD CREAM, WATER, CINNAMON, EXTRACTS, AND SWEETENER. SOMETIMES I JUST USE WHATEVER SPICES I HAVE - CINNAMON, CARDAMOM, ALLSPICE. SIFT IN SOY MIXTURE AND BEAT TILL SMOOTH. TEXTURE IS VERY THIN, ALMOST LIKE THIN SOUR CREAM, SO DON'T PANIC! GREASE 12 MUFFIN CUPS OR USE PAPERS. DIVIDE BATTER INTO TINS, AND TOP WITH EXTRA SWEETENER AND CINNAMON IF DESIRED (I DO!). BAKE 17-20 MIN. OR UNTIL DONE. STORE IN PLASTIC BAG WHEN COOLED, IN THE FRIDGE. GREAT REHEATED IN THE AM IN THE MICROWAVE WITH A THICK PAT OF BUTTER OR CREAM CHEESE. MAKES 12 @ 2.6 G CARB EACH
Atkins Bake Mix Clone Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients:
1 cup soy flour
2 cups soy protein isolate
2 Tablespoons baking soda
1 teaspoon salt
2 Tablespoons Splenda
Preparation:
Sift soy flour, soy protein isolate, baking soda, salt, and Splenda. Store in an airtight container in a cool, dark place. Use as you would the commercial Atkins Bake Mix.
Yield: about 3-1/4 cups
Carbohydrate count: 3 carbs per 1/2 cup serving
1/4 cup walnuts
1/2 cup wheat gluten flour
1/4 cup steel cut oatmeal
1/2 cup soy flour
9 tablespoons protein powder
3 teaspoons cinnamon
1/2 teaspoon baking powder
3 tablespoons olive oil
2 eggs
2 teaspoons vanilla extract
3/4 cup sugar substitute
Heat oven to 350 F. Spray muffin pan with cooking spray.
Sift flours. Add dry stuff and walnuts.
Make well in middle, and add wet ingredients.
Mix gently.
Add in small amounts to muffin tin.
Bake.
Makes 12 servings, 146 cals and 12.45 grams protein each
Mashed Cauliflower
Ingredients
1 Head of Cauliflower
1 clove of garlic
Sprinkle of parsley
1 Table Spoon of heart healthy butter
salt and pepper to taste
Directions
Makes 4 1-cup servings
Cut off outside leaves, wash cauliflower and cut into quarters.
Place in a 1-quart sauce pan filled with cold water and boil until well done (should be soft)
Drain and add the butter
Mash like potatoes until light and fluffy
Sprinkle with parsley and salt and pepper to taste
Number of Servings: 4
Soy flour pancakes
* 2 eggs
* 1/4 cup soy flour
1/4 cup yogurt
* 6 tablespoons protein powder
* 1/3
* 1 tsp baking powder
* 1 Tbsp olive oil (two can be used for density)
* 1/8 tsp salt (more or less to taste)
Alternative:
Soy Flour Pancakes
1 cup soy flour
1 tsp baking powder
1 egg or equivalent sub
1 tbs canola oil
1/2 tsp salt
1 cup milk
Cinnamon, vanilla, nutmeg, and sugar sub to taste
Whisk all ingredients together and cook as you would regular pancakes, 1/4 cup of batter at a time.
Makes about 7 3-inch pancakes.
Directions
Heat griddle or pan to medium-high heat.
Use non-stick cooking spray or butter (Smart Balance is my favorite!) before dropping batter onto the pan.
Pour batter onto pan so that the pancakes are about 4" in diameter (smaller is ok too but bigger than this and they will be difficult to flip).
Makes about 6 4" pancakes...about 2 servings.
************REMEMBER***************
Be creative!!
For a salty snack, top with cheese, shredded cheese, cottage cheese, etc.
For a sweeter snack, top with natural nut butters or make a nut butter sandwich. If you like sugar-free stuff try some of that too.
GOOD LUCK!!!! = ]
Number of Servings: 2
Recipe submitted by SparkPeople user TEXANBUTTERFLY.
Number of Servings: 2
Garlic Chicken:
2 chicken tenders
1/4 onion
1 clove garlic
1 tspn cider vinegar
1 tspn olive oil
cilantro
1/2 tspn coriander
1/4 tspn salt
1/4 tspn pepper
1/4 tspn paprika or chili powder
Marinate. Bake at 350 til done.
Soy Muffins (Low Carb) Recipe 3/4 C. SOY FLOUR
1/2 C. + 1T. WATER
1 T. BAKING POWDER
1/4 TSP. CINNAMON
DASH SALT
1 1/2 TSP. BUTTER
3 EX. LARGE EGGS
1 1/2 TSP. VANILLA
1/4 C. HEAVY CREAM
SWEETENER TO = 6 T. SUGAR (I USE ABOUT 5 SWEET N LOW AND 3 EQUAL - I LIKE IT SWEET)
PREHEAT OVEN TO 400°F. COMBINE SOY, BAKING POWDER, AND SALT; SET ASIDE. BEAT EGGS THOROUGHLY, THEN ADD CREAM, WATER, CINNAMON, EXTRACTS, AND SWEETENER. SOMETIMES I JUST USE WHATEVER SPICES I HAVE - CINNAMON, CARDAMOM, ALLSPICE. SIFT IN SOY MIXTURE AND BEAT TILL SMOOTH. TEXTURE IS VERY THIN, ALMOST LIKE THIN SOUR CREAM, SO DON'T PANIC! GREASE 12 MUFFIN CUPS OR USE PAPERS. DIVIDE BATTER INTO TINS, AND TOP WITH EXTRA SWEETENER AND CINNAMON IF DESIRED (I DO!). BAKE 17-20 MIN. OR UNTIL DONE. STORE IN PLASTIC BAG WHEN COOLED, IN THE FRIDGE. GREAT REHEATED IN THE AM IN THE MICROWAVE WITH A THICK PAT OF BUTTER OR CREAM CHEESE. MAKES 12 @ 2.6 G CARB EACH
Atkins Bake Mix Clone Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients:
1 cup soy flour
2 cups soy protein isolate
2 Tablespoons baking soda
1 teaspoon salt
2 Tablespoons Splenda
Preparation:
Sift soy flour, soy protein isolate, baking soda, salt, and Splenda. Store in an airtight container in a cool, dark place. Use as you would the commercial Atkins Bake Mix.
Yield: about 3-1/4 cups
Carbohydrate count: 3 carbs per 1/2 cup serving
Thursday, May 27, 2010
Breakfast:
Cliff Peanut Butter Bar, medium banana
Total Calories: 355
Lunch:
Hot pocket Barbeque Beef pocket, 4 cups salad, 3 tablespoons fat free Italian dressing
Total Cals: 370
Snack: 1/2 cup cottage cheese, apple
Total Cals: 190
Dinner:
4 oz ground turkey, cheese, low carb tortilla, pickles, ketchup (cheeseburger wrap), 1 cup cherry tomatoes, small cucumber
Total Cals: 370
Dessert: Coconut bar
Total Cals:120 cals
Snack:
3 tablespoons protien powder, 1 cup frozen peaches
Total Cals:185 calories
Total Cals: 1590
Cliff Peanut Butter Bar, medium banana
Total Calories: 355
Lunch:
Hot pocket Barbeque Beef pocket, 4 cups salad, 3 tablespoons fat free Italian dressing
Total Cals: 370
Snack: 1/2 cup cottage cheese, apple
Total Cals: 190
Dinner:
4 oz ground turkey, cheese, low carb tortilla, pickles, ketchup (cheeseburger wrap), 1 cup cherry tomatoes, small cucumber
Total Cals: 370
Dessert: Coconut bar
Total Cals:120 cals
Snack:
3 tablespoons protien powder, 1 cup frozen peaches
Total Cals:185 calories
Total Cals: 1590
Friday, May 14, 2010
Damage Control Eating Plan
I have been on a binge rampage lately.
Haven't really gained weight... but I will if I do not get myself out of my self induced mess.
It's a fucking never ending battle with me. Binge. Diet. Workout. Binge. Diet. Workout.
Fuck.
Here is my plan for the next few days. I call it damage control.
Fri:
Breakfast:
Whole wheat english muffin, 2 tablespoons fat free cream cheese, cinnamon, stevia, pineapple
Lunch:
1/2 cup shrimp, 4 cups spinach, seasoning 170 cals
Snack: Carrot sticks, fiber one yogurt 80 cals
Dinner: Lean Cuisine Salisbury Steak meal, large salad 240 cals
Snack: fruit popsicle 80 cals
TC: 860
Sat:
Bfst: Steel Cut Oatmeal, 1/2 apple, 1 tbspn nuts 247 cals
Lunch:Amy's burrito, carrot sticks (60 cals)
360 cals
Snack: yogurt, nuts 150
Dinner: 1/2 cup shrimp, 3 serv veggies, lemon pepper 220
Snack: Popsicle 80 cals
TC: 1057
Sun:
Bfst: English muffin, fiber one yogurt 170 cals
Lunch: Cous Cous with 3 cups veggies
320 cals
Snack: Fiber One Yogurt, 9 carrot sticks 80 cals
Dinner: Shrimp foo yung
Ingredients:
1 cube chicken bouillon
1 tbspn corn starch
1 tbspn oyster sauce
1/2 cup egg beaters
1/4 cup finely chopped onion
1 cup frozen veggies-chopped
1/2 tsp. chopped garlic
1/4 cup shrimp-chopped
Directions:
To make your sauce, combine broth, cornstarch, and 2 tsp. soy sauce in a small pot. Mix or whisk until cornstarch has dissolved. Bring to a boil on the stove.
Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove pot from heat and cover to keep sauce warm.
In a large bowl, whisk together egg substitute and remaining 1 tsp. soy sauce until slightly fluffy. Set aside.
Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Stirring occasionally, cook for about 3 minutes, until veggies soften slightly.
Add shrimp to the skillet. Continue to cook and stir until veggies are soft and shrimp are opaque, about 2 minutes.
Transfer contents of the skillet to the bowl with the egg mixture. Add chicken and scallions to the bowl, and stir well.
Remove skillet from heat and re-spray well with nonstick spray. Return to the stove and raise heat to medium-high.
Working in batches, add evenly spaced heaping 1/4 cups of the mixture to the skillet to form small pancakes (about 10 total), using a spatula to help the pancakes take shape. Removing and re-spraying the skillet between batches, cook pancakes until golden brown and cooked through, about 1 - 2 minutes per side.
Serve pancakes smothered in warm sauce. Mmmmm!
MAKES 1 SERVINGS
Serve with 4 servings veggies
356 cals
TC: 926
Mon
Bfst:Fiber One yogurt, peaches, 2 slices toast with butter spray, 1 tbspn jam 180 cals
Lunch: Lean Cuisine Salisbury Steak meal, large salad 240 cals
Snack: Fiber One Yogurt, orange 130 cals
Dinner: MC Turkey Meal 350 cals
Snack: Ice Cream Bar 130 cals
TC: 1030
Haven't really gained weight... but I will if I do not get myself out of my self induced mess.
It's a fucking never ending battle with me. Binge. Diet. Workout. Binge. Diet. Workout.
Fuck.
Here is my plan for the next few days. I call it damage control.
Fri:
Breakfast:
Whole wheat english muffin, 2 tablespoons fat free cream cheese, cinnamon, stevia, pineapple
Lunch:
1/2 cup shrimp, 4 cups spinach, seasoning 170 cals
Snack: Carrot sticks, fiber one yogurt 80 cals
Dinner: Lean Cuisine Salisbury Steak meal, large salad 240 cals
Snack: fruit popsicle 80 cals
TC: 860
Sat:
Bfst: Steel Cut Oatmeal, 1/2 apple, 1 tbspn nuts 247 cals
Lunch:Amy's burrito, carrot sticks (60 cals)
360 cals
Snack: yogurt, nuts 150
Dinner: 1/2 cup shrimp, 3 serv veggies, lemon pepper 220
Snack: Popsicle 80 cals
TC: 1057
Sun:
Bfst: English muffin, fiber one yogurt 170 cals
Lunch: Cous Cous with 3 cups veggies
320 cals
Snack: Fiber One Yogurt, 9 carrot sticks 80 cals
Dinner: Shrimp foo yung
Ingredients:
1 cube chicken bouillon
1 tbspn corn starch
1 tbspn oyster sauce
1/2 cup egg beaters
1/4 cup finely chopped onion
1 cup frozen veggies-chopped
1/2 tsp. chopped garlic
1/4 cup shrimp-chopped
Directions:
To make your sauce, combine broth, cornstarch, and 2 tsp. soy sauce in a small pot. Mix or whisk until cornstarch has dissolved. Bring to a boil on the stove.
Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove pot from heat and cover to keep sauce warm.
In a large bowl, whisk together egg substitute and remaining 1 tsp. soy sauce until slightly fluffy. Set aside.
Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Stirring occasionally, cook for about 3 minutes, until veggies soften slightly.
Add shrimp to the skillet. Continue to cook and stir until veggies are soft and shrimp are opaque, about 2 minutes.
Transfer contents of the skillet to the bowl with the egg mixture. Add chicken and scallions to the bowl, and stir well.
Remove skillet from heat and re-spray well with nonstick spray. Return to the stove and raise heat to medium-high.
Working in batches, add evenly spaced heaping 1/4 cups of the mixture to the skillet to form small pancakes (about 10 total), using a spatula to help the pancakes take shape. Removing and re-spraying the skillet between batches, cook pancakes until golden brown and cooked through, about 1 - 2 minutes per side.
Serve pancakes smothered in warm sauce. Mmmmm!
MAKES 1 SERVINGS
Serve with 4 servings veggies
356 cals
TC: 926
Mon
Bfst:Fiber One yogurt, peaches, 2 slices toast with butter spray, 1 tbspn jam 180 cals
Lunch: Lean Cuisine Salisbury Steak meal, large salad 240 cals
Snack: Fiber One Yogurt, orange 130 cals
Dinner: MC Turkey Meal 350 cals
Snack: Ice Cream Bar 130 cals
TC: 1030
Tuesday, May 11, 2010
Breakfast:
1 Mr. Salty 100 cal pack yogurt pretzels
1 Keebler Chips Delux Soft n Chewy 100 calorie pack
1/4 cup dry steel cut oatmeal
large apple
1 light n fit yogurt
medium banana
670 cals
Lunch:
Amy's Organic Bean Burrito
1 pack carrot sticks
330 cals
Snack:
2 servings pineapple
dannon light n fit yogurt
220 cals
Dinner:
4 cups spinach
1/2 cup shrimp
1 tablespoon oil
lemon pepper, salt
1 whole wheat reduced cal pita
340 cals
TC: 1560
1 Mr. Salty 100 cal pack yogurt pretzels
1 Keebler Chips Delux Soft n Chewy 100 calorie pack
1/4 cup dry steel cut oatmeal
large apple
1 light n fit yogurt
medium banana
670 cals
Lunch:
Amy's Organic Bean Burrito
1 pack carrot sticks
330 cals
Snack:
2 servings pineapple
dannon light n fit yogurt
220 cals
Dinner:
4 cups spinach
1/2 cup shrimp
1 tablespoon oil
lemon pepper, salt
1 whole wheat reduced cal pita
340 cals
TC: 1560
Friday, May 7, 2010
Thursday, May 6, 2010
International No Diet Day? Seriously! It is!
Today is international No Diet Day, and I intend to follow it!
Breakfast:
Really baaaaaaaaaad. But who cares!
Jimmy Dean D'lite Turkey Sausage, Egg, and Cheese Croissant
3 peices Lindt White Chocolate, banana, 2/6 of a grilled cheese sandwich
860 cals
Lunch:
Turkey Burger Wrap:
Turkey Burger Wrap:
4 oz turkey, 1 low carb tortilla, 1/2 tomato, 1 tbspn ketchup, 1 slice fat free cheese
4 cups salad with fat free Italian dressing
430 calories
Snack:
cucumber 45 cals
Snack: popcorn, cheese
190 cals
Dinner:
Lobster tail, 4 cups spinach, lemon pepper
146 calories
Total cals: 1671
Workout: 800 cals or cardio, 100 crunches on ab ball, arms, legs, abs
Breakfast:
Really baaaaaaaaaad. But who cares!
Jimmy Dean D'lite Turkey Sausage, Egg, and Cheese Croissant
3 peices Lindt White Chocolate, banana, 2/6 of a grilled cheese sandwich
860 cals
Lunch:
Turkey Burger Wrap:
Turkey Burger Wrap:
4 oz turkey, 1 low carb tortilla, 1/2 tomato, 1 tbspn ketchup, 1 slice fat free cheese
4 cups salad with fat free Italian dressing
430 calories
Snack:
cucumber 45 cals
Snack: popcorn, cheese
190 cals
Dinner:
Lobster tail, 4 cups spinach, lemon pepper
146 calories
Total cals: 1671
Workout: 800 cals or cardio, 100 crunches on ab ball, arms, legs, abs
Wednesday, May 5, 2010
Breakfast:
Jimmy Dean's Frozen Breakfasts: D-Lights, Turkey Sausage Croissant, medium banana, Diet Pepsi
Total Calories: 395
Lunch:
Lean Cuisine's Frozen Meals: Spa Cuisine Classics, Butternut Squash Ravioli, 4 cups salad, 3 tablespoons fat free Italian dressing
Total Calories: 350
Snack:
Tillamook's Cheese: Pack-it-Pals, Tilla-Moos, Pepper Jack Cheese (1), 1 cup baby carrots 170 calories
Dinner:
Lean Cuisine's Frozen Meals: Dinnertime Selects, Orange Peel Chicken, 4 cups salad, 3 tablespoons fat free Italian dressing
Total Calories: 450
Dessert:
2 sugar free chocolate fudge pops
Total Calories: 80
Total Calories for Day:
1,440
Workout: Gym-45 min walk on treadmill
Light weights for arms and legs, abs
Jimmy Dean's Frozen Breakfasts: D-Lights, Turkey Sausage Croissant, medium banana, Diet Pepsi
Total Calories: 395
Lunch:
Lean Cuisine's Frozen Meals: Spa Cuisine Classics, Butternut Squash Ravioli, 4 cups salad, 3 tablespoons fat free Italian dressing
Total Calories: 350
Snack:
Tillamook's Cheese: Pack-it-Pals, Tilla-Moos, Pepper Jack Cheese (1), 1 cup baby carrots 170 calories
Dinner:
Lean Cuisine's Frozen Meals: Dinnertime Selects, Orange Peel Chicken, 4 cups salad, 3 tablespoons fat free Italian dressing
Total Calories: 450
Dessert:
2 sugar free chocolate fudge pops
Total Calories: 80
Total Calories for Day:
1,440
Workout: Gym-45 min walk on treadmill
Light weights for arms and legs, abs
Monday, May 3, 2010
Monday-No Diet Day
Breakfast: Jimmy Dean D'lite Turkey Sausage Croissant, sugar free grapefruit 370 cals
Lunch: Stouffer's Stuffed peppers (2): 360 calories
Snack: 2 Lindt Balls, 2 Butter Finger mini bars 323 calories
Snack: 100 calorie Popcorn mini bag, 1 cheese wedge 190 calories
Dinner: Spinach (4 cups), lobster tail, 3 tablespoons fat free Italian dressing, pita bread (1) 350 cals
Snack: 100 calorie pack of nuts, orange 160 cals
Extras: Fuze Slederize drink, 4 sugar free lemonades, diet pepsi, ice cube sugar free gum 30 cals
1783 calories total
And will burn 800 cals at gym today.
Lunch: Stouffer's Stuffed peppers (2): 360 calories
Snack: 2 Lindt Balls, 2 Butter Finger mini bars 323 calories
Snack: 100 calorie Popcorn mini bag, 1 cheese wedge 190 calories
Dinner: Spinach (4 cups), lobster tail, 3 tablespoons fat free Italian dressing, pita bread (1) 350 cals
Snack: 100 calorie pack of nuts, orange 160 cals
Extras: Fuze Slederize drink, 4 sugar free lemonades, diet pepsi, ice cube sugar free gum 30 cals
1783 calories total
And will burn 800 cals at gym today.
Friday, April 30, 2010
Friday-Crap food, trying not to eat too much.
Breakfast:
1/2 cup Macadamia Nuts, Fiber one yogurt, small bananana... 2 small fun sized packets of M&M's... real fat ass breakfast. Ugh
Total Calories: 716 EEEEEEEEEEEEEEpppppppp
Lunch:
Grilled cheese sandwich: 2 slices diet bread, 2 slices fat free cheese, grilled on non stick pan with 5 sprays of "I Can't Believe It's Not Butter" zero calorie spray. 4 cups raw leafy green salad, 3 tablespoons fat free Italian dressing, large raw orange
Total Calories: 320
*NEWSFLASH* It ISN'T BUTTER... AND I BELIEVE IT IS NOT.
But, it suits the purpose. I'm not really a big butter fan anyhoo... so it's all good to me.
Snack:
100 calorie Mini Bag popcorn, small cheese rectangle-spicy jalapeno thingy. Comes prepackaged for portion control. Really yummers.
190 cals
Dinner:
Lean Cuisine Deluxe Pizza, 4 cups raw leafy green salad, 3 tablespoons fat free Italian dressing
Total cals: 410
Extra: Gum-30 cals, Crystal Light: 15 calories
I have a hankering for the Petite Vanilla Bean Mini Scone from Starbucks, and a large Iced Cafe Americano with Chocolate and Vanilla Powder, and 6-7 Splenda. That will be 180 cals extra. I may or may not go for it. That would bring my total cals to 1,861.... do I do it, or not? I am aknowledging that I want to go for the damn coffee and small scone... I prefer to keep my calories low... but this is real life here. I can't be in diet mentality forever. And I have to face the fact that I want it, without lying or hiding it from myself.
I will go for the damn coffee and scone, and will enjoy it slowly.
And I will do my usual workout routine-30-45 minutes on the treadmill with some light weights. Maybe I will do extra cardio if I feel up to it.
We shall see.
Ciao for now. I will post again Monday, or Sooner if the BF isn't around. He gets pissy when I am online. eep
Total Cals: 1681-1861 (If I get coffee and scone)
Excercise:
Gym: Treadmill-3.5-3.7 MPH, Incline 3.5-18.5 on interval, 45 minutes
Ab Machine: 100 reps
Crunch Machine: reps
Excercise Ball: 100 "situps"
Arms: Tricep machine-80 reps
Lat Pull: 80 reps
Legs: 100 reps
1/2 cup Macadamia Nuts, Fiber one yogurt, small bananana... 2 small fun sized packets of M&M's... real fat ass breakfast. Ugh
Total Calories: 716 EEEEEEEEEEEEEEpppppppp
Lunch:
Grilled cheese sandwich: 2 slices diet bread, 2 slices fat free cheese, grilled on non stick pan with 5 sprays of "I Can't Believe It's Not Butter" zero calorie spray. 4 cups raw leafy green salad, 3 tablespoons fat free Italian dressing, large raw orange
Total Calories: 320
*NEWSFLASH* It ISN'T BUTTER... AND I BELIEVE IT IS NOT.
But, it suits the purpose. I'm not really a big butter fan anyhoo... so it's all good to me.
Snack:
100 calorie Mini Bag popcorn, small cheese rectangle-spicy jalapeno thingy. Comes prepackaged for portion control. Really yummers.
190 cals
Dinner:
Lean Cuisine Deluxe Pizza, 4 cups raw leafy green salad, 3 tablespoons fat free Italian dressing
Total cals: 410
Extra: Gum-30 cals, Crystal Light: 15 calories
I have a hankering for the Petite Vanilla Bean Mini Scone from Starbucks, and a large Iced Cafe Americano with Chocolate and Vanilla Powder, and 6-7 Splenda. That will be 180 cals extra. I may or may not go for it. That would bring my total cals to 1,861.... do I do it, or not? I am aknowledging that I want to go for the damn coffee and small scone... I prefer to keep my calories low... but this is real life here. I can't be in diet mentality forever. And I have to face the fact that I want it, without lying or hiding it from myself.
I will go for the damn coffee and scone, and will enjoy it slowly.
And I will do my usual workout routine-30-45 minutes on the treadmill with some light weights. Maybe I will do extra cardio if I feel up to it.
We shall see.
Ciao for now. I will post again Monday, or Sooner if the BF isn't around. He gets pissy when I am online. eep
Total Cals: 1681-1861 (If I get coffee and scone)
Excercise:
Gym: Treadmill-3.5-3.7 MPH, Incline 3.5-18.5 on interval, 45 minutes
Ab Machine: 100 reps
Crunch Machine: reps
Excercise Ball: 100 "situps"
Arms: Tricep machine-80 reps
Lat Pull: 80 reps
Legs: 100 reps
Thursday, April 29, 2010
Posting after forever, Weight Update, and Cookie Monster Rant (ha ha)
Breakfast: Sarah Lee "Everything Bagel, 2 light onion flavor laughing cow cheese wedges
Total Calories: 370
Lunch: Lean Cuisine Spa Butternut Squash Ravioli, 4 cups plain green leafy salad, 3 tablespoons fat free Italian Dressing, Planters NUTrition chocolate Nut Bar
Total Calories: 520
Snack: 1 low carb tortilla, 1/2 cup low fat cottage cheese, 1 tomato, 5 large strawberries
Total Calories:280
Dinner: 2 low carb tortillas, cucumber, 1 serving low fat cottage cheese, mustard, orange 421
Dessert: Hostess 100 calorie Mini Pack of Chocolate Cup Cakes
Total Cals: 100
Extra: Gum, 1 packet crystal light 10 cals
Total Cals: 1701
Update on weight:
Cookie Monster said, that when he gets sad, he gets hungry for cookies... I think he is a compulsive over eater. I think that Sesame Street needs to put his blue furry ass on a damn diet.
ha ha
Excercise:
Gym: Treadmill-3.5-3.7 MPH, Incline 3.5-18.5 on interval, 35 minutes
That completes it.
Total Calories: 370
Lunch: Lean Cuisine Spa Butternut Squash Ravioli, 4 cups plain green leafy salad, 3 tablespoons fat free Italian Dressing, Planters NUTrition chocolate Nut Bar
Total Calories: 520
Snack: 1 low carb tortilla, 1/2 cup low fat cottage cheese, 1 tomato, 5 large strawberries
Total Calories:280
Dinner: 2 low carb tortillas, cucumber, 1 serving low fat cottage cheese, mustard, orange 421
Dessert: Hostess 100 calorie Mini Pack of Chocolate Cup Cakes
Total Cals: 100
Extra: Gum, 1 packet crystal light 10 cals
Total Cals: 1701
Update on weight:
Cookie Monster said, that when he gets sad, he gets hungry for cookies... I think he is a compulsive over eater. I think that Sesame Street needs to put his blue furry ass on a damn diet.
ha ha
Excercise:
Gym: Treadmill-3.5-3.7 MPH, Incline 3.5-18.5 on interval, 35 minutes
That completes it.
Tuesday, March 16, 2010
Fat Chick Eats!!!!!!!
Breakfast: Jimmy Dean Turkey Sausage and cheese croissant, apple 370 cals
Lunch: Samosa wrap, salad with fat free Italian dressing, yogurt, 3/4 cup frozen peaches 430 cals
Snack: 1/2 cup cottage cheese, 1/2 cup grapes, 1 wasa crisp bread cracker 215
Dinner: Baked Turkey cutlets with sauteed squash, eggplant, onion, garlic (stuff I had lying around and need to cook up quickly)
Recipe makes 4 servings 1 lb turkey cutlet (96 cals each-5 pcs)
1/2 packet shake n bake (160 cals)
Egg plant (3 cups) 150 cals
2 mexican squash 80 cals
onion (80 cals)
2 tablespoons olive oil (240 cals)
4 servings
To serve: 2 red small potatoes, 3 cups salad, with 2 tablespoons fat free Italian dressing
460 cals
Snack: 1 peice chocolate 80 cals
Total Cals: 1560
Weight loss update:
Lunch: Samosa wrap, salad with fat free Italian dressing, yogurt, 3/4 cup frozen peaches 430 cals
Snack: 1/2 cup cottage cheese, 1/2 cup grapes, 1 wasa crisp bread cracker 215
Dinner: Baked Turkey cutlets with sauteed squash, eggplant, onion, garlic (stuff I had lying around and need to cook up quickly)
Recipe makes 4 servings 1 lb turkey cutlet (96 cals each-5 pcs)
1/2 packet shake n bake (160 cals)
Egg plant (3 cups) 150 cals
2 mexican squash 80 cals
onion (80 cals)
2 tablespoons olive oil (240 cals)
4 servings
To serve: 2 red small potatoes, 3 cups salad, with 2 tablespoons fat free Italian dressing
460 cals
Snack: 1 peice chocolate 80 cals
Total Cals: 1560
Weight loss update:
Wednesday, February 24, 2010
Breakfast: Whole wheat enlgish muffin, Dannon Light n Fit vanilla yogurt, 1/2 cup "natural" applesauce
Total Cals: 230
Lunch: Bean thread noodles, 3 large scallops, 2 servings mixed veggies, 3 cups salad with fat free Italian dressing, chicken broth cube 395 calories
Snack(s):
1) English muffin, fried egg, miso soup 225
2) Lindor Truffles: 3-220 cals
3) 2 sugar free hot chocolates, 4 teaspoons instant mexican coffee 54 cals
Total: 500
Dinner: Marie Callender's Cheesy Chicken and rice meal, 3 cups lettuce, 2 tablespoons fat free Italian dressing 480
Total Calories: 1604
Workout: 1 hour treadmill 700-1,000 calories
Total toning on body at weights: around 100 calories (rough estimate)
Total Cals: 230
Lunch: Bean thread noodles, 3 large scallops, 2 servings mixed veggies, 3 cups salad with fat free Italian dressing, chicken broth cube 395 calories
Snack(s):
1) English muffin, fried egg, miso soup 225
2) Lindor Truffles: 3-220 cals
3) 2 sugar free hot chocolates, 4 teaspoons instant mexican coffee 54 cals
Total: 500
Dinner: Marie Callender's Cheesy Chicken and rice meal, 3 cups lettuce, 2 tablespoons fat free Italian dressing 480
Total Calories: 1604
Workout: 1 hour treadmill 700-1,000 calories
Total toning on body at weights: around 100 calories (rough estimate)
Wednesday, February 10, 2010
Eating 1800 calories, and still losing weight
Update:
Have been struggling with diet and workout the past several weeks.
Today is a start over day.
The good news... I am 242 lbs-which is a lower weight than my 245 I was not that long ago.
Here is my eating plan for today, starting from my breakfast I just ate:
Breakfast:
Jimmy Dean's Frozen Breakfasts: D-lights Croissant, Turkey Sausage, Egg Whites & Cheese
1 tablespoon ketchup
1 medium banana
420 calories
Lunch:
Nile Spice's black bean soup
3 cups lettuce, 2 tablespoons fat free Italian Dressing
large low carb tortilla
large raw orange
380 calories
Snack:
1/2 cup regular large curd cottage cheese
2 wasa crisp bread crackers
1 tablespoon sunflower seeds
260 calories
Dinner
2 cups cubed butternut squash, 1/4 onion, garlic, 1/4 cup brown rice, 1/2 cup white beans, 3 cups lettuce, 2 tablespoons fat free Italian Dressing 491 calories
Dessert:
Chocolate granola bar 140 calories
Extras: 2 sugar free hot chocolates, gum (5 pcs) 100 calories
Total Calories:
1791
Workout: 45 minutes treadmill, light weights
Have been struggling with diet and workout the past several weeks.
Today is a start over day.
The good news... I am 242 lbs-which is a lower weight than my 245 I was not that long ago.
Here is my eating plan for today, starting from my breakfast I just ate:
Breakfast:
Jimmy Dean's Frozen Breakfasts: D-lights Croissant, Turkey Sausage, Egg Whites & Cheese
1 tablespoon ketchup
1 medium banana
420 calories
Lunch:
Nile Spice's black bean soup
3 cups lettuce, 2 tablespoons fat free Italian Dressing
large low carb tortilla
large raw orange
380 calories
Snack:
1/2 cup regular large curd cottage cheese
2 wasa crisp bread crackers
1 tablespoon sunflower seeds
260 calories
Dinner
2 cups cubed butternut squash, 1/4 onion, garlic, 1/4 cup brown rice, 1/2 cup white beans, 3 cups lettuce, 2 tablespoons fat free Italian Dressing 491 calories
Dessert:
Chocolate granola bar 140 calories
Extras: 2 sugar free hot chocolates, gum (5 pcs) 100 calories
Total Calories:
1791
Workout: 45 minutes treadmill, light weights
Monday, February 1, 2010
My experimental Butternut squash and quinoa recipe
Ingredients:
Quinoa- 1 cup raw 626 calories
White beans- 1 can 385 calories
Spinach- 4 cups 40 calories
Tomatoes-3 20 calories
Garlic-3-4 cloves 20 calories
Onion-1 whole 80 calories
Butternut squash-3 cups cubed 189
cinnamon
cumin
pepper
salt
chicken boullion cube 15
2 tablespoons olive oil 240
1/4 cup walnuts to sprinkle over top (optional)190 calories
Total calories per serving (1/4 recipe)
456 with walnuts
408 without walnuts
Quinoa:
Boil 2 cups water with pinch of salt. When rolling boil, add quinoa. Reduce heat to low. Let quinoa absorb water.
Butternut squash: Place in microwave with water and salt. Boil til tender
Saute garlic and onion. When lightly brown, and spinach. Cook til wilted. Add soft sqaush. Add spices. Add beans. Let gently simmer until heated through and flavors are married.
Serve over quinoa, sprinkle with cilantro and additonal salt and pepper as desired.
Servings: 4
Quinoa- 1 cup raw 626 calories
White beans- 1 can 385 calories
Spinach- 4 cups 40 calories
Tomatoes-3 20 calories
Garlic-3-4 cloves 20 calories
Onion-1 whole 80 calories
Butternut squash-3 cups cubed 189
cinnamon
cumin
pepper
salt
chicken boullion cube 15
2 tablespoons olive oil 240
1/4 cup walnuts to sprinkle over top (optional)190 calories
Total calories per serving (1/4 recipe)
456 with walnuts
408 without walnuts
Quinoa:
Boil 2 cups water with pinch of salt. When rolling boil, add quinoa. Reduce heat to low. Let quinoa absorb water.
Butternut squash: Place in microwave with water and salt. Boil til tender
Saute garlic and onion. When lightly brown, and spinach. Cook til wilted. Add soft sqaush. Add spices. Add beans. Let gently simmer until heated through and flavors are married.
Serve over quinoa, sprinkle with cilantro and additonal salt and pepper as desired.
Servings: 4
Tuesday, January 19, 2010
850 calorie Diet Plan
Day 1
Breakfast: Whole wheat English Muffin, 1 tablespoon peanut butter. 215
Snack: Chocolate Coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, 100 calories
Dinner: Fish, 1 serving risotto, squash, 3 cups salad with 2 tablespoons fat free Italian dressing 310 calories
Total Calories: 850
Day 2:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 3
Breakfast: ¼ cup uncooked oatmeal, apple, 1 packet raisains, dash of cinnamon. 200 calories
Lunch: 170 calorie Dry Soup, 2 cups salad, 1 tablespoon fat free dressing 200 calories
Snack: Popcorn 100 calories
Dinner: Lasagna, 3 cups salad with dressing 350 cals
Day 4:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 5:
Breakfast: Full Bar 170 calories
Snack: Chocolate Coffee 25 calories
Lunch: 1 serving crab sub, 2 slices thin bread,mustard, 4 cups salad with dressing 250 calories
Snack: popcorn 100 calories
Dinner: Dinner: Fish, 1 serving risotto, 3 cups salad with 2 tablespoons fat free Italian dressing 280 calories
Day 6:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 7
Breakfast: Full bar, tea, oranges 210 calories
Lunch: ½ can tuna, low carb tortilla, 1 tspn mustard, pickle, 3 cups salad with 2 tablespoons dressing 205
Snack: cheese, orange 170 cals
Dinner: 170 cal lentil soup, salad, 1 slice toast 265 cals
Total: 850 calories
Day 8:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 9:
Breakfast: Whole wheat English Muffin, 1 tablespoon peanut butter. 215
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, sugar free peaches 125 calories
Dinner: Fish, 1 serving risotto, 3 cups salad with 2 tablespoons fat free Italian dressing 280 calories
850 calories
Day 10:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 11
Breakfast: English Muffin, egg, apple 270 calories
Lunch: ½ can tuna, 4 cups salad, 2 tablespoons dressing 120 calories
Snack: apple 80 calories
Dinner: Smart Ones Ravioli Florentine, Salad (3 cups salad, 2 tablespoons dressing) 300 calorie
Dessert: M&M’s 80 cals
Day 12:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 13:
Breakfast: Apple, cheese 170 calories
Snack: Chocolate coffee 25 calories
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, apple 180 calories
Dinner: 170 cal lentil soup, salad, 1 slice toast 265 cals
840 calories total
Day 14:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 15:
Breakfast: Muffin, 1 tablespoon peanut butter 215 calories
Snack: Chocolate coffee 25 calories
Lunch: Sausage, 4 cups salad, 2 tablespoons dressing , 1 slice toast 220 calories
Snack: Popcorn
Dinner: Shrimp, noodles (180 cal), boullion cube (chicken and cilantro) 3 cups salad with dressing 335 calories
Total calories: 900 calories
To make up 50 cals you are over, do an extra 10 minutes on treadmill-for 1 hour, 10 minutes total
Day 16:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Breakfast: Whole wheat English Muffin, 1 tablespoon peanut butter. 215
Snack: Chocolate Coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, 100 calories
Dinner: Fish, 1 serving risotto, squash, 3 cups salad with 2 tablespoons fat free Italian dressing 310 calories
Total Calories: 850
Day 2:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 3
Breakfast: ¼ cup uncooked oatmeal, apple, 1 packet raisains, dash of cinnamon. 200 calories
Lunch: 170 calorie Dry Soup, 2 cups salad, 1 tablespoon fat free dressing 200 calories
Snack: Popcorn 100 calories
Dinner: Lasagna, 3 cups salad with dressing 350 cals
Day 4:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 5:
Breakfast: Full Bar 170 calories
Snack: Chocolate Coffee 25 calories
Lunch: 1 serving crab sub, 2 slices thin bread,mustard, 4 cups salad with dressing 250 calories
Snack: popcorn 100 calories
Dinner: Dinner: Fish, 1 serving risotto, 3 cups salad with 2 tablespoons fat free Italian dressing 280 calories
Day 6:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 7
Breakfast: Full bar, tea, oranges 210 calories
Lunch: ½ can tuna, low carb tortilla, 1 tspn mustard, pickle, 3 cups salad with 2 tablespoons dressing 205
Snack: cheese, orange 170 cals
Dinner: 170 cal lentil soup, salad, 1 slice toast 265 cals
Total: 850 calories
Day 8:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 9:
Breakfast: Whole wheat English Muffin, 1 tablespoon peanut butter. 215
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, sugar free peaches 125 calories
Dinner: Fish, 1 serving risotto, 3 cups salad with 2 tablespoons fat free Italian dressing 280 calories
850 calories
Day 10:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 11
Breakfast: English Muffin, egg, apple 270 calories
Lunch: ½ can tuna, 4 cups salad, 2 tablespoons dressing 120 calories
Snack: apple 80 calories
Dinner: Smart Ones Ravioli Florentine, Salad (3 cups salad, 2 tablespoons dressing) 300 calorie
Dessert: M&M’s 80 cals
Day 12:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 13:
Breakfast: Apple, cheese 170 calories
Snack: Chocolate coffee 25 calories
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Almonds, apple 180 calories
Dinner: 170 cal lentil soup, salad, 1 slice toast 265 cals
840 calories total
Day 14:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Day 15:
Breakfast: Muffin, 1 tablespoon peanut butter 215 calories
Snack: Chocolate coffee 25 calories
Lunch: Sausage, 4 cups salad, 2 tablespoons dressing , 1 slice toast 220 calories
Snack: Popcorn
Dinner: Shrimp, noodles (180 cal), boullion cube (chicken and cilantro) 3 cups salad with dressing 335 calories
Total calories: 900 calories
To make up 50 cals you are over, do an extra 10 minutes on treadmill-for 1 hour, 10 minutes total
Day 16:
Breakfast: yogurt, muffin 190 calories
Snack: Chocolate coffee 25 cals
Lunch: 1 scoop protein powder, 4 cups salad with 2 tablespoons fat free Italian dressing 200 calories
Snack: Popcorn 100 calories
Dinner: 300 calorie meal, salad with dressing 350 calories
Total: 865 calories
Monday, January 11, 2010
1/11-1/18 plan
Full View1/11-1/18 Meal Plan-KEEP
From: Kristy Stone View Contact
To: kristy_571@yahoo.com
--------------------------------------------------------------------------------
Monday
Breakfast: banana, yogurt, 1 tablespoon walnuts, English muffin 370 calories
Snack: yogurt, 1 packet raisians 115 calories
Lunch: Hot pocket, salad 320 calories
Snack: ½ cup cottage cheese, peaches, English muffin 235 calories
Dinner: ¾ cup dry penne, 1 tomato, 1 cup mushrooms, ¼ cup mushrooms, garlic, 1 serving shrimp, salad 360 calories
Dessert: 2 ice cream pops 80 calories
Total 1,480 calories
Tuesday
Breakfast: : English muffin, 1 serving egg sub, cheese, ketchup (1 tablespoon), apple 260 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: noodles, shrimp, oyster sauce, 1 serving veggies, salad 345 calories
Snack: Tuna Melt: Thin bread, ½ can tuna, 1 slice cheese-broil til melted; salad, pickle 240 calories
Dinner: S/O lasagna, salad 350 calories
Snack: Choc granola bar 150 calories
Total: 1,410 calories
Wednesday
Breakfast: : Brown rice, raisains, apple 335
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Italian wedding soup, tortilla with 2 slices cheese, salad 400 calories
Snack: Veggie fajita: squash sautéed with ¼ c. onion, garlic, 1 slice cheese in tortilla; salad 221 calories
Dinner: Lean cuisine slow roasted turkey breast, 2 servings cheesy broccoli, salad with dressing 380 calories
Snack: peaches, yogurt 120 calories (smoothie)
Total: 1,521 calories
Thursday
Breakfast: Cheese omelette (2 serv egg sub, 1 cheese), 1 small red potato, banana 315 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Rice/bean meal, salad, apple 320 calories
Snack: ½ cup cottage cheese, peaches, English muffin 235 calories
Dinner: Mahi fillet, 2 serving broccoli cheese, potato, salad with dressing 430 calories
Snack: 2 ice cream pops 80 calories
1445 calories
Friday
Breakfast: Tortilla with 1 serve egg sub, ¼ cup onion, garlic and 1 tbspn ketchup, cheese; apple with 1 tablespoon nuts 301 cals
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Hot pocket, salad 320 calories
Snack: Popcorn, cheese wedge 190 calories
Dinner: S/O lasagna, salad 350 calories
Snack: Choc granola bar 150 calories
1376 calories
Saturday
Breakfast: toast (2 bread, 1 srv egg sub), ½ serving syrup, 1 tablespoon nuts, apple 295 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Budget Gourmet Shrimp, salad 310 calories
Snack: : Grilled cheese sandwich, 1 tbspn ketchup, 2 pickles 150 calories
Dinner: Lean Cuisine Butternut Squash Ravioli, salad 400 calories
Snack: peaches, yogurt 120 calories (smoothie)
1340 calories
Sunday
Breakfast: English muffin, 1 serving egg sub, cheese, ketchup (1 tablespoon), apple 260 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Lean Cuisine Chicken Enchiladas Suiza, salad 320 calories
Snack: 2 slices bread, 1 tablespoon pb 180 calories
Dinner: Lean Cuisine Ravioli Florentine, salad 340 calories
Snack: Choc granola bar 150 calories
1315 calories
From: Kristy Stone
To: kristy_571@yahoo.com
--------------------------------------------------------------------------------
Monday
Breakfast: banana, yogurt, 1 tablespoon walnuts, English muffin 370 calories
Snack: yogurt, 1 packet raisians 115 calories
Lunch: Hot pocket, salad 320 calories
Snack: ½ cup cottage cheese, peaches, English muffin 235 calories
Dinner: ¾ cup dry penne, 1 tomato, 1 cup mushrooms, ¼ cup mushrooms, garlic, 1 serving shrimp, salad 360 calories
Dessert: 2 ice cream pops 80 calories
Total 1,480 calories
Tuesday
Breakfast: : English muffin, 1 serving egg sub, cheese, ketchup (1 tablespoon), apple 260 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: noodles, shrimp, oyster sauce, 1 serving veggies, salad 345 calories
Snack: Tuna Melt: Thin bread, ½ can tuna, 1 slice cheese-broil til melted; salad, pickle 240 calories
Dinner: S/O lasagna, salad 350 calories
Snack: Choc granola bar 150 calories
Total: 1,410 calories
Wednesday
Breakfast: : Brown rice, raisains, apple 335
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Italian wedding soup, tortilla with 2 slices cheese, salad 400 calories
Snack: Veggie fajita: squash sautéed with ¼ c. onion, garlic, 1 slice cheese in tortilla; salad 221 calories
Dinner: Lean cuisine slow roasted turkey breast, 2 servings cheesy broccoli, salad with dressing 380 calories
Snack: peaches, yogurt 120 calories (smoothie)
Total: 1,521 calories
Thursday
Breakfast: Cheese omelette (2 serv egg sub, 1 cheese), 1 small red potato, banana 315 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Rice/bean meal, salad, apple 320 calories
Snack: ½ cup cottage cheese, peaches, English muffin 235 calories
Dinner: Mahi fillet, 2 serving broccoli cheese, potato, salad with dressing 430 calories
Snack: 2 ice cream pops 80 calories
1445 calories
Friday
Breakfast: Tortilla with 1 serve egg sub, ¼ cup onion, garlic and 1 tbspn ketchup, cheese; apple with 1 tablespoon nuts 301 cals
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Hot pocket, salad 320 calories
Snack: Popcorn, cheese wedge 190 calories
Dinner: S/O lasagna, salad 350 calories
Snack: Choc granola bar 150 calories
1376 calories
Saturday
Breakfast: toast (2 bread, 1 srv egg sub), ½ serving syrup, 1 tablespoon nuts, apple 295 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Budget Gourmet Shrimp, salad 310 calories
Snack: : Grilled cheese sandwich, 1 tbspn ketchup, 2 pickles 150 calories
Dinner: Lean Cuisine Butternut Squash Ravioli, salad 400 calories
Snack: peaches, yogurt 120 calories (smoothie)
1340 calories
Sunday
Breakfast: English muffin, 1 serving egg sub, cheese, ketchup (1 tablespoon), apple 260 calories
Snack: chocolate coffee, 1 slice cin toast 65 cals
Lunch: Lean Cuisine Chicken Enchiladas Suiza, salad 320 calories
Snack: 2 slices bread, 1 tablespoon pb 180 calories
Dinner: Lean Cuisine Ravioli Florentine, salad 340 calories
Snack: Choc granola bar 150 calories
1315 calories
Tuesday, January 5, 2010
Just For Today....
My name is Kristy. I am a Compulsive Overeater. I want to take one day at a time. I want to recover from eating too much and from my food addiction. I have been binging 2 weeks and have been unable to stop. Today I want to try to regain my control. I will not go on a crazy diet, and I will not weigh myself. I just want to focus on eating in moderation, and excercising my body. My body needs activity, and my body needs just the right amount of food to nourish it. "I don't do extra food today. Food is not my god. I won't go there. Food is the sympton of "I didn't do what I want, and this is what I do to make up for it." "
Here is my plan for today:
Food Plan:
Breakfast: 2 cups acorn squash; 1/4 cup walnuts, 1 small box raisains
Lunch: Grilled cheese sandwich ( 2 slices bread, 2 slices cheese, mustard), 3 cups salad with 2 tablespoons dressing, apple
Snack: 1/2 cup cottage cheese, sugar free oranges, 1/2 english muffin
Dinner: Smart One's Veggie Lasagna, 3 cups salad with fat free Italian dressing
Snack: 1/2 cup frozen peaches, yogurt
1600 calories
Body Plan:
Workout-1 hour treadmill, 200 crunches, 80 crunches on ab machine, 40 crunches on ab ball.
Mind Plan:
Attend OA meetings. Read OA stories.
"If I am not the problem, there is no solution"
"I don't need the extra food to save myself anymore. I choose recovery".
"Dear God, save me from being Angry-at myself and at others."
"God, Grant me the serenity to accept the things I cannot change, To change the things I can, and the Wisdom to know the difference. Amen."
"One day at a time..."
The Twelve Steps of Overeaters Anonymous
1.We admitted we were powerless over food — that our lives had become unmanageable.
2.Came to believe that a Power greater than ourselves could restore us to sanity.
3.Made a decision to turn our will and our lives over to the care of God as we understood Him.
4.Made a searching and fearless moral inventory of ourselves.
5.Admitted to God, to ourselves and to another human being the exact nature of our wrongs.
6.Were entirely ready to have God remove all these defects of character.
7.Humbly asked Him to remove our shortcomings.
8.Made a list of all persons we had harmed and became willing to make amends to them all.
9.Made direct amends to such people wherever possible, except when to do so would injure them or others.
10.Continued to take personal inventory and when we were wrong, promptly admitted it.
11.Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.
12.Having had a spiritual awakening as the result of these Steps, we tried to carry this message to compulsive overeaters and to practice these principles in all our affairs.
Here is my plan for today:
Food Plan:
Breakfast: 2 cups acorn squash; 1/4 cup walnuts, 1 small box raisains
Lunch: Grilled cheese sandwich ( 2 slices bread, 2 slices cheese, mustard), 3 cups salad with 2 tablespoons dressing, apple
Snack: 1/2 cup cottage cheese, sugar free oranges, 1/2 english muffin
Dinner: Smart One's Veggie Lasagna, 3 cups salad with fat free Italian dressing
Snack: 1/2 cup frozen peaches, yogurt
1600 calories
Body Plan:
Workout-1 hour treadmill, 200 crunches, 80 crunches on ab machine, 40 crunches on ab ball.
Mind Plan:
Attend OA meetings. Read OA stories.
"If I am not the problem, there is no solution"
"I don't need the extra food to save myself anymore. I choose recovery".
"Dear God, save me from being Angry-at myself and at others."
"God, Grant me the serenity to accept the things I cannot change, To change the things I can, and the Wisdom to know the difference. Amen."
"One day at a time..."
The Twelve Steps of Overeaters Anonymous
1.We admitted we were powerless over food — that our lives had become unmanageable.
2.Came to believe that a Power greater than ourselves could restore us to sanity.
3.Made a decision to turn our will and our lives over to the care of God as we understood Him.
4.Made a searching and fearless moral inventory of ourselves.
5.Admitted to God, to ourselves and to another human being the exact nature of our wrongs.
6.Were entirely ready to have God remove all these defects of character.
7.Humbly asked Him to remove our shortcomings.
8.Made a list of all persons we had harmed and became willing to make amends to them all.
9.Made direct amends to such people wherever possible, except when to do so would injure them or others.
10.Continued to take personal inventory and when we were wrong, promptly admitted it.
11.Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.
12.Having had a spiritual awakening as the result of these Steps, we tried to carry this message to compulsive overeaters and to practice these principles in all our affairs.
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