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

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

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
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

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

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

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

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

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

Thursday, June 10, 2010

Protien packed meals from Men's Health Magazine

http://www.menshealth.com/men/fitness/food-for-fitness/quick-protein-packed-nutritious-meals/article/ca6a0954da1a8110vgnvcm20000012281eac
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

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