FRIDAY FOOD PLAN

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

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

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

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

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

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

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

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

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, 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

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

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

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

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

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

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

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