Today is about learning to love taking care of my body-not doing it because I feel I am "not good enough". I am morbidly overweight... I am 251 pounds.
However, I was 296 lbs a short time ago. I weigh myself every day-up to four times while I am working out for my 2 hours at the gym.
I will not allow myself to step onto that scale until it is Friday. Only then will I check my weight loss progress.
I will also avoid any distractions at the gym (ie that guy that always flirts with me and makes me forget about working out) and use the time there to WORK OUT, and focus on nothing else. I am there to make my body stronger-not to flirt.
Lastly... I will try harder to stick to my diet and not add too many extras-such as gum. I will keep my calories to a minimum.
Here is my diet plan for today:
Breakfast: 1/3 cup dry pancake mix, 1 small packet raisains, Activia light vanilla yogurt, 1 tablespoon walnuts, 2 teaspoons soluble fiber powder added to pancake mix.
Total: 400 calories
Snack: Swiss Miss Sugar Free Diet Hot Chocolate Mix, 2 teaspoons instant Mexican coffee-unflavored and sugar free
25 calories
Extra: 2 peices sugar free gum
5 calories
Lunch: 1/2 of a packet Paneer Tikka Masala, 1 small whole wheat pita, 3 cups salad, 2 tablespoons fat free Italian dressing
340 calories
Slipped and had 3 chocolates-170 cals
Snack: 1 100 calorie mini popcorn bag, 1 wedge individually packaged reduced fat cheddar cheese
190 calories
Dinner: 1 4 oz chicken breast cutlet, 1 medium potato-mashed with water and fat free butter spray, 1/2 package turkey gravy mix to add to chicken and potato (only 40 cals!), 10 baby carrots, 3 cups salad with 2 tablespoons fat free Italian dressing 400 cals
Snack: 100 calorie snack pack of chocolate cupcakes
Total calories: 1630 cals--still okay. Will do extra 15 min of walking to burn off.
Workout: 1 hour incline treadmill-3.3, from 3.5-18.5 incline
Weights-abs, arms, legs, thighs
Jorge Cruise 8 min abs-level one
Monday, December 14, 2009
Wednesday, December 9, 2009
Wednesday-Posting after a long time
The good news: I have stuck with my diet and am down to 255. The bad news: I have not posted in a long time, and feel bored with my diet. But I am back to boost my excitement levels of sticking to it. Blogging helps.
Breakfast: 1 Whole wheat tortilla, 2 tablespoons fat free cream cheese, 1/2 medium banana, 4 tablespoons mixed nuts 420 cals
Snack: 1/2 banana blended with 1 serving vanilla protein powder 190 calories
Lunch: 1 small whole wheat pita, 1 1/2 cups raw cubed eggplant-I will boil this and add spices to spread on the pita. 1/2 cup chickpeas, 1/2 large cucumber sliced, 3 cups salad with fat free Italian dressing 307 calories
Snack: Yoplait Light Yogurt-Vanilla with honey, apple, 1 slice reduced calorie bread toasted, 1/2 tbspn peanut butter 265 calories
Dinner: Smart One's Frozen lasagna, 3 cups salad with 2 tablespoons fat free Italian dressing 350
Total Calories: 1,532
Workout: Jorge Cruise 8 min abs, 1 hour walk on incline treadmill at gym-at 3.4, incline 4-19.5; light weights on machines at gym
Vitamins: Multi Vitamin, Calcium pills, and 4 green tea fat burners. Plus I will have green tea and diet soda. I will limit my diet soda and keep it under a certain amount.
PS: NEW GOAL! I weigh myself every day, at least 3-6 times. I will stop this. It's stupid. Instead I will limit myself to weighing myself once a week. Next Friday I will weigh myself, and every Friday after that will be my weigh in day.
Breakfast: 1 Whole wheat tortilla, 2 tablespoons fat free cream cheese, 1/2 medium banana, 4 tablespoons mixed nuts 420 cals
Snack: 1/2 banana blended with 1 serving vanilla protein powder 190 calories
Lunch: 1 small whole wheat pita, 1 1/2 cups raw cubed eggplant-I will boil this and add spices to spread on the pita. 1/2 cup chickpeas, 1/2 large cucumber sliced, 3 cups salad with fat free Italian dressing 307 calories
Snack: Yoplait Light Yogurt-Vanilla with honey, apple, 1 slice reduced calorie bread toasted, 1/2 tbspn peanut butter 265 calories
Dinner: Smart One's Frozen lasagna, 3 cups salad with 2 tablespoons fat free Italian dressing 350
Total Calories: 1,532
Workout: Jorge Cruise 8 min abs, 1 hour walk on incline treadmill at gym-at 3.4, incline 4-19.5; light weights on machines at gym
Vitamins: Multi Vitamin, Calcium pills, and 4 green tea fat burners. Plus I will have green tea and diet soda. I will limit my diet soda and keep it under a certain amount.
PS: NEW GOAL! I weigh myself every day, at least 3-6 times. I will stop this. It's stupid. Instead I will limit myself to weighing myself once a week. Next Friday I will weigh myself, and every Friday after that will be my weigh in day.
Tuesday, November 24, 2009
Tuesday Plan
Breakfast: 1 slice wonder bread with 1 tablespoon peanut butter, 1/2 cup lowfat cottage cheese, 2 pineapple rings, tea 304 calories
Lunch: Chicken sausage sauteed with 3 cups raw spinach, 1 tspn garlic, 1/4 medium onion, lemon pepper, salt, pepper tossed in udon noodles 410 cals
Snack: yogurt, 1 tablespoon walnuts, apple 235 cals
Dinner: 1/2 package Aloo mattar, 1 serving leftover chickpeas with spinach, 1 cucumber with 1 cup cherry tomatoes-tossed with 2 tablespoons fat free Italian dressing. 445 calories
Total Calories: 1,394
Lunch: Chicken sausage sauteed with 3 cups raw spinach, 1 tspn garlic, 1/4 medium onion, lemon pepper, salt, pepper tossed in udon noodles 410 cals
Snack: yogurt, 1 tablespoon walnuts, apple 235 cals
Dinner: 1/2 package Aloo mattar, 1 serving leftover chickpeas with spinach, 1 cucumber with 1 cup cherry tomatoes-tossed with 2 tablespoons fat free Italian dressing. 445 calories
Total Calories: 1,394
Monday, November 23, 2009
Monday Plan
Breakfast: 1 chicken sausage, 1/2 cup egg subsitute, 1/2 cup mushrooms, 2 slices diet toast, 1/2 cup sugar free applesauce 340 calories
Lunch: Lean Gourmet, Chicken Alfredo Florentine, 3 cups salad with 2 tablespoons fat free Italian dressing, 1 large pear 421 calories
Snack: Medium apple, Yoplait light Fat Free cherry yogurt, 1 tablespoon walnuts, tea (plain) 259 calories,
Dinner: Chickpeas With Baby Spinach, 1/4 cup raw quinoa steamed in water, 3 cups steamed veggies 421 calories
Dessert: Jello pudding fat free sugar free chocolate pudding cup 60 cals
Total calories: 1501
Chickpeas with Baby Spinach recipe:
Serves 4
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon cumin seeds, lightly toasted and ground
Salt, preferably kosher salt, and freshly ground pepper to taste
1 tablespoon tomato paste
1 (15-oz.) can chickpeas, drained and rinsed
1 cup chicken or vegetable stock, or water
Cayenne to taste
1 6-oz. bag baby spinach
1. Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.
2. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.
Workout: Gym-1 hour walk on incline treadmill from 3.5-18.5 incline at 3.0 mph; 80 crunches on medicine ball, 40 reps on all weight machines, 40 reps on ab machine and crunch machine
Lunch: Lean Gourmet, Chicken Alfredo Florentine, 3 cups salad with 2 tablespoons fat free Italian dressing, 1 large pear 421 calories
Snack: Medium apple, Yoplait light Fat Free cherry yogurt, 1 tablespoon walnuts, tea (plain) 259 calories,
Dinner: Chickpeas With Baby Spinach, 1/4 cup raw quinoa steamed in water, 3 cups steamed veggies 421 calories
Dessert: Jello pudding fat free sugar free chocolate pudding cup 60 cals
Total calories: 1501
Chickpeas with Baby Spinach recipe:
Serves 4
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon cumin seeds, lightly toasted and ground
Salt, preferably kosher salt, and freshly ground pepper to taste
1 tablespoon tomato paste
1 (15-oz.) can chickpeas, drained and rinsed
1 cup chicken or vegetable stock, or water
Cayenne to taste
1 6-oz. bag baby spinach
1. Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.
2. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.
Workout: Gym-1 hour walk on incline treadmill from 3.5-18.5 incline at 3.0 mph; 80 crunches on medicine ball, 40 reps on all weight machines, 40 reps on ab machine and crunch machine
Friday, November 20, 2009
Friday/Sat/Sun/Mon/Tues Plan
This is my weekend coming up...
I have my last 2 days of my internship, and I will not have time to post on the computer.
Here is my plan from Friday (today) until next Tuesday.
Friday:
Breakfast: 1 Western Bagel's Bagels: The Alternative Bagel, Sweet Wheat, 1 serving The Laughing Cow's Cheese Wedge, Light Swiss Original, 1/2 cup Cottage Cheese: Low-Fat (2%), 1/2 cup bottled Grapefruit, sections, in juice, solids & liquid, 2 tablespoons walnuts
Total Cals: 425
Lunch: Lean Cuisine Turkey Medallions, 3 cups lettuce salad, 2 tablespoons Italian dressing, 1 cube chicken bouillon with 1 cube cilantro in 1 1/2 cups hot water 295
Snack: 1 serving shrimp, 1/4 onion, 1 tsp garlic, 2 cups spinach, sauteed in cooking spray with lemon pepper, 1 miso soup, 1 small mandarin orange 225 cals
Dinner: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Chickpeas with Spinach:
Makes 4 servings
Ingredients:
1 Medium Onion
3 garlic cloves
Cumin
Tumeric
Small amount of ginger
2 cups raw spinach
2 tomatoes (I am using 25 cherry tomatoes)
1 can chickpeas
1 tablespoon olive oil
Sautee onion and garlic on medium heat. Add spices. Add diced tomatoes and spinach. Once heated through, add chickpeas. Let simmer til blended and done. 181 calories a serving, 5 grams protien
Served with quinoa and salad is 387 calories, and 12 grams protien
Snack: Mini bag popcorn 100 cals
Total Cals: 1432
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms.
Saturday Plan:
Sat:
Breakfast: 2 slices Weight Watchers bread toasted, 2 tablespoons peanut butter, 1 sugar free applesauce 330
Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: Sugar Free Cherry yogurt, 1 tablespoon walnuts, Western Alternative bagel with butter spray 265
Dinner: Smart One's Lasagna Florentine; 3 cups lettuce salad, 2 tablespoons fat free Italian dressing, mandarin orange 340
Dessert: 2 chocolate chip cookies 180 (I am a bad, bad girl. heh heh. But my cals are okay)
Total Cals: 1502
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Sunday
Sun:
Breakfast: 1/2 cup fat free cottage cheese, applesauce, 2 slices reduced calorie toast with butter spray 220
Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: 1/2 cup fat free cottage cheese, popcorn 180
Dinner: Marie Callender's Herb Roasted Chicken & Mashed Potato dinner, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 580 cals
Dessert: 1 chocolate chip cookie 90 cals
Total Cals: 1457
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Monday
Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories
Ingredients:
Makes 12 Servings, 150 cals each
1 cup finely sifted white flout
1 cup sifted wheat flour
2 tsp baking powder
1 tsp baking soda
1/4 cup uncooked oatmeal
2-3 tspn cinnamon
1 cup unsweetened applesauce
1 Tbsp olive oil
1 egg, lightly beaten
1/2 cup soy milk milk
1/4 cup chopped walnuts
1/4 cup sugar
1/4 cup splenda
Preheat oven to moderate 350°F. Prepare a 12-hole muffin pan with muffin papers.
Sift flour, baking powder and soda in a medium bowl. Stir through oat meal. Make a well in the center.
Into the well in the center, use a large table fork and stir in the combined applesauce, oil, beaten egg, soy milk, applesauce, walnuts, sugar, splenda and cinnamon until the mixture is just combined.
Spoon mixture into prepared pan. Bake 25 to 30 minutes until golden brown and baked through.
Let stand 5 minutes before turning muffins onto wire rack to cool.
Lunch: Smart Ones Ravioli Florentine, 3 cups salad with fat free Italian dressing, small orange 345 calories
Snack: 1/2 cup low fat (2%) cottage cheese, 1 tablespoon pumpkin seeds, 1 slice reduced calorie bread with calorie free butter spray, 1 chicken boullion cube with 1 cilantro cube in hot water 210 cals
Dinner: Marie Callender's Frozen Meals: Beef Tips in Mushroom Sauce, 3 cups spinach, 1/2 cup mushrooms, 2 tablespoons fat free Italian Dressing 420 calories
Dessert: Fat Free, Sugar Free Chocolate pudding cup 60 cals
Total Cals: 1345
Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Tuesday:
Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories
Lunch: Leftover Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: 2 slices reduced calorie toast, 1 tablespoon peanut butter 185 cals
Dinner: 2 serving shrimp, 1/4 onion, 1 tspn garlic, 2 serving frozen veggies, lemon pepper over 1/4 cup dried quinoa steamed with water 467 calories
Dessert: 2 chocolate chip cookies 180 cals
Total Cals: 1,529
Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
And my updated weight change:
I have my last 2 days of my internship, and I will not have time to post on the computer.
Here is my plan from Friday (today) until next Tuesday.
Friday:
Breakfast: 1 Western Bagel's Bagels: The Alternative Bagel, Sweet Wheat, 1 serving The Laughing Cow's Cheese Wedge, Light Swiss Original, 1/2 cup Cottage Cheese: Low-Fat (2%), 1/2 cup bottled Grapefruit, sections, in juice, solids & liquid, 2 tablespoons walnuts
Total Cals: 425
Lunch: Lean Cuisine Turkey Medallions, 3 cups lettuce salad, 2 tablespoons Italian dressing, 1 cube chicken bouillon with 1 cube cilantro in 1 1/2 cups hot water 295
Snack: 1 serving shrimp, 1/4 onion, 1 tsp garlic, 2 cups spinach, sauteed in cooking spray with lemon pepper, 1 miso soup, 1 small mandarin orange 225 cals
Dinner: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Chickpeas with Spinach:
Makes 4 servings
Ingredients:
1 Medium Onion
3 garlic cloves
Cumin
Tumeric
Small amount of ginger
2 cups raw spinach
2 tomatoes (I am using 25 cherry tomatoes)
1 can chickpeas
1 tablespoon olive oil
Sautee onion and garlic on medium heat. Add spices. Add diced tomatoes and spinach. Once heated through, add chickpeas. Let simmer til blended and done. 181 calories a serving, 5 grams protien
Served with quinoa and salad is 387 calories, and 12 grams protien
Snack: Mini bag popcorn 100 cals
Total Cals: 1432
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms.
Saturday Plan:
Sat:
Breakfast: 2 slices Weight Watchers bread toasted, 2 tablespoons peanut butter, 1 sugar free applesauce 330
Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: Sugar Free Cherry yogurt, 1 tablespoon walnuts, Western Alternative bagel with butter spray 265
Dinner: Smart One's Lasagna Florentine; 3 cups lettuce salad, 2 tablespoons fat free Italian dressing, mandarin orange 340
Dessert: 2 chocolate chip cookies 180 (I am a bad, bad girl. heh heh. But my cals are okay)
Total Cals: 1502
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Sunday
Sun:
Breakfast: 1/2 cup fat free cottage cheese, applesauce, 2 slices reduced calorie toast with butter spray 220
Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: 1/2 cup fat free cottage cheese, popcorn 180
Dinner: Marie Callender's Herb Roasted Chicken & Mashed Potato dinner, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 580 cals
Dessert: 1 chocolate chip cookie 90 cals
Total Cals: 1457
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Monday
Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories
Ingredients:
Makes 12 Servings, 150 cals each
1 cup finely sifted white flout
1 cup sifted wheat flour
2 tsp baking powder
1 tsp baking soda
1/4 cup uncooked oatmeal
2-3 tspn cinnamon
1 cup unsweetened applesauce
1 Tbsp olive oil
1 egg, lightly beaten
1/2 cup soy milk milk
1/4 cup chopped walnuts
1/4 cup sugar
1/4 cup splenda
Preheat oven to moderate 350°F. Prepare a 12-hole muffin pan with muffin papers.
Sift flour, baking powder and soda in a medium bowl. Stir through oat meal. Make a well in the center.
Into the well in the center, use a large table fork and stir in the combined applesauce, oil, beaten egg, soy milk, applesauce, walnuts, sugar, splenda and cinnamon until the mixture is just combined.
Spoon mixture into prepared pan. Bake 25 to 30 minutes until golden brown and baked through.
Let stand 5 minutes before turning muffins onto wire rack to cool.
Lunch: Smart Ones Ravioli Florentine, 3 cups salad with fat free Italian dressing, small orange 345 calories
Snack: 1/2 cup low fat (2%) cottage cheese, 1 tablespoon pumpkin seeds, 1 slice reduced calorie bread with calorie free butter spray, 1 chicken boullion cube with 1 cilantro cube in hot water 210 cals
Dinner: Marie Callender's Frozen Meals: Beef Tips in Mushroom Sauce, 3 cups spinach, 1/2 cup mushrooms, 2 tablespoons fat free Italian Dressing 420 calories
Dessert: Fat Free, Sugar Free Chocolate pudding cup 60 cals
Total Cals: 1345
Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Tuesday:
Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories
Lunch: Leftover Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: 2 slices reduced calorie toast, 1 tablespoon peanut butter 185 cals
Dinner: 2 serving shrimp, 1/4 onion, 1 tspn garlic, 2 serving frozen veggies, lemon pepper over 1/4 cup dried quinoa steamed with water 467 calories
Dessert: 2 chocolate chip cookies 180 cals
Total Cals: 1,529
Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
And my updated weight change:
Monday, November 16, 2009
Monday's Food Plan
Breakfast: I ate a very weird breakfast. Don't ask.
Lean Cuisine Turkey Medallions with butternut squash and cranberries, 18 veggie puffs, 2 fat free turkey hot dogs, diet soda.
Total Cals: 345
Lunch: 2 Mahi Mahi fillet cooked in 1/2 tablespoon "I can't believe it's not butter" with 1/4 onion, garlic, lemon pepper, salt, pepper served on 4 cups raw spinach, 1 slice toast with butter spray 424 calories
Snack: 1/2 cup cottage cheese, mandarin orange 135
Dinner: Quinoa pilaf with chickpeas, spinach, garlic, onion:
Ingredients:
1/4 cup uncooked quinoa
1/2 cup cooked chickpeas (canned)
2 cups raw spinach
1 tspn garlic
1/4 onion
1/2 tablespoon olive oil
1 cup chicken broth
1/2 cilantro cube
Directions: Saute quinoa with garlic, spinach, onion, broth, and cilantro cube. Once browned, add some water. Boil. Add chickpeas. Once liquid is absorbed-serve. Easy.
3 cups salad with fat free Italian dressing
Total cals: 478
Snack: Chocolate granola bar 140 cals
Gum: 40 cals
1562 Cals total
Workout: 1 hour Incline treadmill, weights-abs, arms, legs
Lean Cuisine Turkey Medallions with butternut squash and cranberries, 18 veggie puffs, 2 fat free turkey hot dogs, diet soda.
Total Cals: 345
Lunch: 2 Mahi Mahi fillet cooked in 1/2 tablespoon "I can't believe it's not butter" with 1/4 onion, garlic, lemon pepper, salt, pepper served on 4 cups raw spinach, 1 slice toast with butter spray 424 calories
Snack: 1/2 cup cottage cheese, mandarin orange 135
Dinner: Quinoa pilaf with chickpeas, spinach, garlic, onion:
Ingredients:
1/4 cup uncooked quinoa
1/2 cup cooked chickpeas (canned)
2 cups raw spinach
1 tspn garlic
1/4 onion
1/2 tablespoon olive oil
1 cup chicken broth
1/2 cilantro cube
Directions: Saute quinoa with garlic, spinach, onion, broth, and cilantro cube. Once browned, add some water. Boil. Add chickpeas. Once liquid is absorbed-serve. Easy.
3 cups salad with fat free Italian dressing
Total cals: 478
Snack: Chocolate granola bar 140 cals
Gum: 40 cals
1562 Cals total
Workout: 1 hour Incline treadmill, weights-abs, arms, legs
Friday, November 13, 2009
Saturday's Plan
Here is Saturday's Plan:
Breakfast: 2 eggs, 11 brazil nuts, 1 peice cheese
Total Cals: 427
Total Carbs: 4.8
Snack: 1 peice cheese, small mandarin orange
Total Cals: 120
Total Carbs: 10.1
Lunch: 10 ounce package of Kashmir Spinach, 2 cups salad, 2 tablespoons fat free Italian dressing
Total Cals: 300
Total Carbs: 26.3
Snack: Yogurt, sugar free Peaches
Total Cals: 85
Total Carbs: 22
Snack: Yogurt Drink
Total Cals: 70
Total Carbs: 12
Dinner: Lean Cuisine Roasted Garlic Chicken with Spinach, 3 cups salad with fat free Italian Dressing, 1 slice bread with I Can't Believe It's Not Butter Spray
Total Cals: 278
Total Carbs: 28.3
Total Cals: 1280
Total Carbs: 103.5
Workout: 1 hour treadmill, abs, arms, legs-weights-40-100 reps each
Breakfast: 2 eggs, 11 brazil nuts, 1 peice cheese
Total Cals: 427
Total Carbs: 4.8
Snack: 1 peice cheese, small mandarin orange
Total Cals: 120
Total Carbs: 10.1
Lunch: 10 ounce package of Kashmir Spinach, 2 cups salad, 2 tablespoons fat free Italian dressing
Total Cals: 300
Total Carbs: 26.3
Snack: Yogurt, sugar free Peaches
Total Cals: 85
Total Carbs: 22
Snack: Yogurt Drink
Total Cals: 70
Total Carbs: 12
Dinner: Lean Cuisine Roasted Garlic Chicken with Spinach, 3 cups salad with fat free Italian Dressing, 1 slice bread with I Can't Believe It's Not Butter Spray
Total Cals: 278
Total Carbs: 28.3
Total Cals: 1280
Total Carbs: 103.5
Workout: 1 hour treadmill, abs, arms, legs-weights-40-100 reps each
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