[canadjineh]

Link to previous thread: Keep those excellent Maintainer menus a'comin'...
http://www.3fatchicks.com/forum/ideal-protein-diet/294224-maintainers-p4-what-you-eating-today-34.html#post5075866

[Taye168]

Calories Carbs Fat Protein Fiber

Breakfast
Quest Bar. Net Carbs - Chocolate Brownie (Net Carbs), 1 170 5 6 20 0 
Small Gala Apple, 1 apple 55 15 0 0 3 
Mcdonalds - Iced Latte Small Whole Milk, 12 oz 80 6 4 4 0 

305 26 10 24 3

Lunch
Morningstar - Buffalo Chick Patty (Net Carbs), 1 patty 180 14 9 9 4 
Cottage cheese - Lowfat, 2% milkfat, 1 cup (not packed) 203 8 4 31 0 
Veggies - Broccoli - Fresh Steamed, 1 cup chopped 30 6 0 2 3 
Ezekial Bread - Sprouted Whole Grain Bread One Slice, 1 slice 80 15 1 4 3
Country Crock - Butter, 1 tbsp 50 0 0 0 0 

543 43 14 46 10

Dinner
Fajita Chicken, 1 Dinner Portion 300 4 16 34 0 
Iceburg - Lettuce, 1 cup shredded or chopped 8 2 0 1 1 
Vegetable - Tomato (Usda), 150 Grams 27 6 0 1 2 
Cheese - Cheese - Shredded, 1/3 cup (28g) 110 1 9 7 0 
Guacamole, 4 tablespoon 91 5 4 1 4 
Restaurant - Tortillas Chips and Salsa, 5 Chips 146 19 7 2 2 

682 37 36 46 9

Snacks
Healthsmart Hot Chocolate With Marshmallows - 85 4 1 15 1 
Kraft Foods - Cool Whip - Original, 2 Tbsp (9g) 25 2 2 0 0 

110 6 3 15 1

Totals 1,640 112 63 131 23
Your Daily Goal 1,790 224 60 90 25
Remaining 150 112 -3 -41 2

Calories Carbs Fat Protein Fiber

[Jenny38]

Breakfast sept 29
Calories Carbs Fat Protein Sugar Fiber
President Choice - 4-Berry Blend, 1/4 cup
20 4 1 0 3 2
President Choice - 4-Berry Blend, 1/4 cup
20 4 1 0 3 2
Bacon - Peameal Bacon (2 Slices), 100 g
100 1 7 16 0 0
Marantha - Almond Butter, 1 tbsp
100 3 8 3 1 2
Dempster's - Body Wise 100% Whole Wheat Bread, 1 slices
50 9 1 2 1 2
Source - Yoghurt, 2 Serving
70 10 0 8 8 0

360 31 18 29 16 8
Lunch
Eat Smart - Sweet Kale Vegetable Salad Dressing, 1 tablespoon
70 4 7 0 4 0
Eat Smart - Sweet Kale Vegetable Salad Kit - Vegetables Only - Cda, 168 g
60 12 0 3 3 6
Meat - Extra Lean Beef Mince, 100 g
130 0 5 21 0 0
Chicken Breast - Chicken Breast, Boneless, 4 oz
120 0 2 26 0 0

• 380 16 14 50 7 6
Dinner
Nature Egg - Simply Egg Whites, 63 g
30 0 0 7 0 0
Eggs - Egg, Whole, Raw, Fresh, 2 Large Egg (50g)
140 2 10 12 0 0
Homemade - Grilled Eggplant, Zuccini, Peppers, Olive Oil, Salt and Basil, 1 cup cooked
85 5 7 1 0 3
Johnsonville - Turkey Polish Sausage, 0.5 link
55 2 3 5 1 0

• 310 9 20 25 1 3
Snacks
the Simply Bar - Cinnamon, 38 g
140 15 5 15 1 9
Ideal Protien - Chocolate Drink Mix, 1 packet
110 9 1 18 4 2

• 250 24 6 33 5 11

Totals 1,300 80 58 137 29 28
Your Daily Goal 1,600 120 36 200 67 25
Remaining 300 40 -22 63 38 -3
Calories Carbs Fat Protein Sugar Fiber

[canadjineh]

Jenny38: That sweet Kale salad kit looks yummy, I've checked it out at the grocery store the past couple of times but haven't bought it. Do you like it? Yummy? I am on an arugula kick this past month. I am even paying full price for the tub and that's not like me... lol.

Taye168... yum on the hot chocolate protein mix with the Cool Whip, you could have even had real whipped crème on top I'm sure. But maybe you like the lightness of Cool Whip better. Hot cocoa sounds good on a rainy day.

Shout out to Ruth Ann, "How YOU doin?"

[canadjineh]

BREAKFAST Calories Carbs Fiber Fat Protein Sugar Amazing sliced roast beef from the deli at Safeway, I will only buy Primo Taglio from now on even though it's $1.00 more per 100g than the regular deli roast beef.
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 5 6 3 
the Laughing Cow (Canada) - Cheese, Garlic & Herbs (Wedges), 8-pack, 1 wedges (33 g) 35 1 0 3 2 1 
Primo Taglio Roast Beef (Deli) - Deli Counter, 3 oz 120 2 0 5 17 0 
Generic - Italian Plums, 3 whole 105 26 2 2 2 18 
380 47 7 15 27 22

Lunch Out with Dad to help him get an automatic payment set up at the insurance company & bank to pay the house insurance on Visa and get points, and so I can do a business deposit.
Wendy's - Small Chili, Plain, 1 small cup (227g) 170 16 4 5 15 6
Armstrong - Light Old Cheddar Cheese, 3 cm cube (30 g) 90 1 0 6 8 0 
Baby Potatoes - Baby Potatoes, 5 potatoes 80 18 2 0 2 2 
Broccoli - Raw, 0.25 cup, chopped 7 1 1 0 1 0 
347 36 7 11 26 8

DINNER My mega fat meal, mwahahaha!
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 1.33 serving ( 3 oz ) 202 0 0 8 30 0 
Eggs - Whole, raw, 0.33 large 24 0 0 2 2 0 
Frank's - Red Hot Chile -N- Lime Sauce, 3 tsp 15 0 0 0 0 0 
Udi's (Gluten Free) - Ancient Grain Omega-3 Flax & Fibre Bread, 0.5 slice (58g) 40 6 2 2 2 1 
Armstrong - Light Old Cheddar Cheese, 9 cm cube (30 g) 270 3 0 18 24 0
Avocado, Raw - Avocado, No Skin or Seed, 1 fruit 322 17 14 29 4 1 
Nuts - Filberts (Hazelnuts), Raw, 18 nut 144 4 3 15 4 0 
Lettuce - Red leaf, raw, 1.5 cup shredded 7 1 0 0 1 0 
Cremini Mushrooms - Raw, 0.5 cup 10 2 0 0 1 1 
Presidents Choice Creamy Blue Cheese Dressing - Salad Dressing, 1 tbsp 70 1 0 7 0 0 
Danone Silhouette - Stirred Greek Yogurt 0% Strawberry Kiss, 100 g 50 6 1 0 8 2 
1,154 40 20 81 76 5

SNACKS This afternoon.
Generic - Fuji Apple, Small Revised, 1 small apple 4 oz 52 14 2 0 0 11 
Danone Silhouette - Stirred Greek Yogurt 0% Strawberry Kiss, 100 g 50 6 1 0 8 2 
102 20 3 0 8 13

Totals 1,983 143 37 107 137 48
Your Daily Goal 1,751 175 28 78 88 66
Remaining -232 32 -9 -29 -49 18
Calories Carbs Fiber Fat Protein Sugar

On a completely different note.... anyone who isn't sure how to cook or eat on P4 Maintenance NEEDS to take a good look or preferably buy Chef Daniel Verati's cookbook for IP maintenance: Taste The Freedom, 250+ Ways to a Better Lifestyle. Amazing delish recipes such as Sea Scallops in Creamy Basil Sauce, Sole with Avocado & Grapefruit Salsa, Lamb Moussaka with Low Fat Cream Sauce, Sausage & Bean Stew, Beef Braised in Beer, Beef Satay with Peanut Sauce, Citrus Chicken and Whole Wheat Couscous, Chicken with Simmered Apricots on Rice with Sautéed Spinach.
AND, that's not even funday meals. There's also pizza dough & recipes, as well as a quiche/pie crust recipe. He does even have some Funday recipes in there too, lol.
A friend loaned me the cookbook to look at tonight, it's a good thing I'm still full from dinner! All recipes are easy 1 page simple.

Liana

[Ruth Ann]

On a completely different note.... anyone who isn't sure how to cook or eat on P4 Maintenance NEEDS to take a good look or preferably buy Chef Daniel Verati's cookbook for IP maintenance: Taste The Freedom, 250+ Ways to a Better Lifestyle. Amazing delish recipes such as Sea Scallops in Creamy Basil Sauce, Sole with Avocado & Grapefruit Salsa, Lamb Moussaka with Low Fat Cream Sauce, Sausage & Bean Stew, Beef Braised in Beer, Beef Satay with Peanut Sauce, Citrus Chicken and Whole Wheat Couscous, Chicken with Simmered Apricots on Rice with Sautéed Spinach.
AND, that's not even funday meals. There's also pizza dough & recipes, as well as a quiche/pie crust recipe. He does even have some Funday recipes in there too, lol.
A friend loaned me the cookbook to look at tonight, it's a good thing I'm still full from dinner! All recipes are easy 1 page simple.

That reminds me - I have tickets to one of his seminars later this month!
Monday:

Breakfast Calories Carbs Fat Protein Fiber Sodium
Bananas - Raw, 1 medium (7" to 7-7/8" long) 105 27 0 1 3 1
Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1 0 9
Kashi - Cereal - Go Lean Crunch, 0.5 Cup (53 g) 100 19 2 5 4 50
the Greek Gods - Greek-style Yogurt, Traditional Plain, Probiotic, 0.5 cup 110 8 7 5 0 75
320 54 9 12 7 135

Lunch
Bell Pepper - Green, Raw, Organic, 1 cup, raw 30 7 0 1 3 5
Generic - Whole Hass Avacado, 3 oz 150 8 14 2 6 6
Lettuce - Cos or romaine, raw, 1 cup shredded 8 2 0 1 1 4
Best Foods - Mayonaise, 1 tbsp (13g) 90 0 10 0 0 90
Kirkland Signature - Tuna - Solid White Albacore (In Water), 0.5 container (6 oz (56g - about 1/4 cup) ea.) 105 0 2 24 0 270
Celery - Raw, 1 cup chopped 14 3 0 1 2 81
397 20 26 29 12 456

Dinner
Cauliflower - Raw, 2 cup 50 11 0 4 5 60
Costco - Premium Extra Lean All-natural Turkey Burger, 1 patty 200 2 6 35 0 390
Kraft C-70 S-220 - Cheese - Singles American Sliced , 1 slice 70 2 5 4 0 220
Private Selection - Raspberry Cranberry Greek Lowfat Yogurt, 5.3 oz 170 25 3 11 1 75
490 40 14 54 6 745

Snacks
Quest Nutrition - Double Chocolate Chunk Bar, 1 Bar 160 25 6 20 16 250
Quest Bar - Chocolate Chip Cookie Dough, 1 bar 190 21 8 21 17 280
Nabisco - Triscuit Dill Sea Salt & Olive Oil, 2 crackers 40 7 1 1 1 57
390 53 15 42 34 587

Totals 1,597 167 64 137 59 1,923
Your Daily Goal 1,700 128 66 149 21 2,300
Remaining 103 -39 2 12 -38 377
Calories Carbs Fat Protein Fiber Sodium

[evemomma]

Those recipes sound SOOOO good, Liana! Ruth Ann....what an adventure to one of his seminars!

[canadjineh]

Ruth Ann!!! I am SOOOOO jealous. I keep an eye out for a seminar near me but so far no luck - only western US since I've been IPing. I love his accent in the videos and he seems like such a really fun guy with a great sense of humour - a real teddy bear! You'll have to report back!

Liana

[catlady1981]

Originally Posted by canadjineh

Ruth Ann!!! I am SOOOOO jealous. I keep an eye out for a seminar near me but so far no luck - only western US since I've been IPing. I love his accent in the videos and he seems like such a really fun guy with a great sense of humour - a real teddy bear! You'll have to report back!

Liana

Argh!!! He was in Dallas last week and I missed him! It was buried in an email from my old coach who quit and I sort of remembered seeing it but when I Googled it, I saw the date. Darn. Maybe I could get the cookbook from the clinic. Is that where your friend got hers?

[canadjineh]

Yep, catlady... They are for sale at the clinics, probably straight from his FB page too "Chef Verati" if you ever want to keep track of where he is doing a seminar - his schedule and recipe ideas are always there.

[catlady1981]

Originally Posted by canadjineh

Yep, catlady... They are for sale at the clinics, probably straight from his FB page too "Chef Verati" if you ever want to keep track of where he is doing a seminar - his schedule and recipe ideas are always there.

Thanks. I had no idea he had a FB page. I checked Amazon and they have a book of his but it's for P1-P3.

I'll call the clinic to see if I can buy a copy of the book.

[CO_6]

Catlady, be sure to let us know if they let you buy from the clinic.

I saw two copies on Amazon at over $150 bucks each, ouch.

[ChipnDip]

Clinics have to order 4 at a time so mine doesn't have it. Someone I know in another city doing IP checked her clinic and they don't have it either.

Jenny do you know if your clinic has it?

[canadjineh]

Hi gals... I will check tomorrow at my clinic for Chef Verati's book - may be able to take orders & ship, lol. I know that's where my friend got hers. I'm sure it isn't $150 there.

Today's menu:

BREAKFAST Calories Carbs Fiber Fat Protein Sugar Trying to reconfigure my sleep as I start night work again tomorrow.
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 1 0 15 2 
90 4 1 0 15 2

LUNCH Leftover burgers from last night's BBQ. Used equal parts water and the San-J Thai Peanut sauce for a salad dressing, rather good carb meal.
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 serving ( 3 oz ) 303 0 0 12 45 0 
Cremini Mushrooms - Raw, 0.5 cup 10 2 0 0 1 1 
Earthbound Farm Organic - Baby Arugula, 1 cups (85g / 3 oz) 10 2 1 0 1 1
Fresh - Green Onion, Chopped, 7.5 g 1 stalk 3 1 0 0 0 0 
Fresh Attitude - Baby Spinach, 25 g (2 cups) 5 1 1 0 1 0 
Tomato - Grape Tomato, 3 tomatoes 7 2 1 0 0 0 
San-J - Gluten Free Thai Style Peanut Sauce, 1 tbsp 40 5 1 2 2 4 
Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 5 6 3 
Pears - Raw, 1 pear, small (approx 3 per lb) 81 21 4 0 1 14 
Liberte - Greek Yogourt, 0% Fat, Wild Blueberry (Canada 500g Tub), 3/4 cup (175g) 150 23 1 0 14 21 
729 75 14 19 71 44

DINNER Did my Italian broccoli (technically should be rapini but that's too pricey) with onion, raisins, & pine nuts. Cheese & avocado on the side; fat meal. Not quite 3:1 but 2.3:1 still works on occasion for me.
Saporito - Extra Virgin Olive Oil, 2 tsp (10 ml) 80 0 0 9 0 0 
Broccoli - Raw, 2 cup, chopped 60 12 5 1 5 3 
Onions - Raw, 0.25 medium (2-1/2" dia) 12 3 0 0 0 1 
Sunmaid - Raisins, 0.5 oz school box 45 11 1 0 1 10 
Nuts - Pine nuts, dried, 1 oz (167 kernels) 190 4 1 19 4 1 
Avocado, Raw - Avocado, No Skin or Seed, 1 fruit 322 17 14 29 4 1 
the Laughing Cow (Canada) - Cheese, Garlic & Herbs (Wedges), 8-pack, 4 wedges (33 g) 140 4 0 12 6 2 
849 51 21 70 20 18

No Snacks

Totals 1,668 130 36 89 106 64
Your Daily Goal 1,590 159 25 71 80 60
Remaining -78 29 -11 -18 -26 -4
Calories Carbs Fiber Fat Protein Sugar

Liana

[evemomma]

Hadn't posted a menu in a few days....so here is mine from yesterday. Got my YouTube Zumba in....oh yeah....! OK, so really did a "daring" thing for breakfast and had a piece of leftover pizza from my fun day. I did pull off the pepperoni/sausage and gave myself a veggie lovers value instead. Pizza for breakfast ! Luckily, my hubby finished the rest last night....phew.

Your Food Diary For: Tuesday, September 30, 2014
Breakfast Calories Carbs Fat Protein Fiber Potass.
Aldi Friendly Farms - Nonfat Greek Yogurt Plain, 4 oz 70 4 0 12 0 100
Fit&Active - Red Raspberry Preserves, 1.5 Tbsp 15 8 0 0 0 0
Pizza Hut - Large Thin & Crispy Veggie Lovers, 1 slice 240 30 9 10 2 0
Generic - Coffee With 1oz Skim Milk, 1 cup coffee cooked with oz skim milk 12 2 0 1 0 0
Add Food Quick Tools 337 44 9 23 2 100

Lunch was Greek(ish) of sauteed chicken, peppers, and fire roasted tomatoes in greek spices over spinach with feta on top. I have had my feta soaking in water since LIana suggested, and it REALLY helps not to be so salty. Almonds for dessert.
Lunch
Spinach - Raw, 1 cup 7 1 0 1 1 167
Muir Glen Organic - Tomatoes Fire Roasted Diced, 1/4 cup 15 3 0 1 1 0
Aldi - Feta Cheese, Crumbled, 1/8 c. (28 g) 45 2 4 6 0 0
Foster Farm's Market - Chicken Breast Tenders (Individually Frozen), 4 oz (112g) 110 0 3 24 0 291
Vegetable - Red Bell Pepper (Raw) (Net Carbs), 1 cup 40 6 0 2 3 320
Oil - Olive Oil (1 Tsp), 2 tsp 80 0 9 0 0 0
Nature's Harvest - Raw Almonds, 1/4 cup 180 7 15 6 4 210
Add Food Quick Tools 477 19 31 40 9 988

Late appointment meant late dinner last night. Cooked up a quick spinach omelet with salsa on top. Quest bar to get in rest of my protein and called it a day...oops, I see I put my quest bar in snacks.
Dinner
Egg White - Kirkland - Egg White, 1/2 cup 60 0 0 14 0 180
Kroger - Medium Egg, 1 egg 60 1 4 6 0 60
Spinach - Raw, 1 cup 7 1 0 1 1 167
Aldi Casa Mamita - Mild Chunky Salsa, 2 tbsp 15 3 0 0 1 0
Add Food Quick Tools 142 5 4 21 2 407


Snacks
Banana Oatmeal Muffin - Homemade, 1 Muffin 130 35 2 4 3 191
Eas Advantage Carb Control - Chocolate Fudge Protein Shake, 11 oz 100 3 3 17 0 410
Quest Bar Adjstd - Double Chocolate Chunk, 1 bar 160 3 6 20 16 180
Add Food Quick Tools 390 41 11 41 19 781

Totals 1,346 109 55 125 32 2,276
Your Daily Goal 1,719 129 67 151 28 3,500
Remaining 373 20 12 26 -4 1,224
Calories Carbs Fat Protein Fiber Potass.
*You've earned 169 extra calories from exercise today
If every day were like today... You'd weigh 121.7 lbs in 5 weeks