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Old 04-09-2015, 12:25 PM   #1
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Default Maintainers P4 What Are You Eating Today? Part 3

Time for a new continuing thread for maintainer meal ideas...
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Old 04-09-2015, 10:44 PM   #2
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April 9 menu P1 Alternative (Down to 136.6, only 4.6 lbs to go) This is actually working faster than I expected for a reboot, perhaps a smaller amount of weight to get off again helps? Almost 1/2 way there after 2 strict days... I'm quite pleased. Two more pairs of jeans fit again (w/o muffintop, lol.)

BREAKFAST Calories Carbs Fiber Fat Protein Sugar
Quest - Mixed Berry Bliss Protein Bar (Mo), 1 Bar (60g) 200 22 18 8 20 2

LUNCH Veggies stirfried with Udo's, Braggs, and Frank's as a sauce. Peanut Butter Cup Protein Shake.
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 0 5 0 0 
Zucchini - Fresh Raw, 1.5 cup 30 6 3 0 3 3 
Cauliflower - Raw, 0.5 cup 13 3 1 0 1 1 
Cremini Mushrooms - Raw, 0.25 cup 5 1 0 0 1 0 
Onions - Raw, 0.15 medium (2-1/2" dia) 7 2 0 0 0 1 
Bragg's - Liquid Aminos, 10 ml 0 0 0 0 1 0 
Frank's - Chili and Lime Hot Sauce (Cdn), 20 dashes, 1 teaspoon, 5 ml 10 0 0 0 0 0 
Udo's Choice - Udo's Oil 3.6.9, 1 tbsp 120 0 0 14 0 0 
Garden of Life - Chocolate Raw Organic Protein Powder, 1 level scoop (23 g) 90 7 6 0 17 1 
Pb2 - Peanut Butter (Powdered), 2 tbsp 45 5 2 2 5 1 
360 24 12 21 28 7

DINNER Cucumber raita (my alternative choice yogourt) on top of my lettuce, Mediterranean Turkey burgers with cayenne, oregano, & cinnamon on the BBQ topped with lightly stewed mushrooms. I will admit to a bit of bread in the burgers to help them stay moist and tender. It's allowed in alternative plan anyhow, but shouldn't really be in the same meal with the yogourt.
Liberté - 0% Plain Greek Yogurt, 52.5 g 30 2 0 0 5 2 
Pc - Lactose Free Plain 2% Yogurt, 0.1875 cup 25 3 0 1 2 1 
Cucumber - With peel, raw, 1.25 cup slices 20 5 1 0 1 2 
Turkey - Breast, Raw, 138.75 g (4 oz) 154 0 0 1 34 0 
Eggs - Whole, raw, 0.45 large 33 0 0 2 3 0 
Irene's - Cheese & Onion Bread - gluten free, 0.5 slice 60 9 3 3 3 2 
Cremini Mushrooms - Raw, 0.5 cup 10 2 0 0 1 1 
Lettuce - Red leaf, raw, 1.67 cup shredded 7 1 0 0 1 0 
339 22 4 7 50 8

SNACKS Eggs HB (2 medium) this afternoon, pickles while making dinner, and the oil for an evening nightcap.
Eggs - Whole, raw, 1.75 large 129 1 0 9 11 1 
Bick's - Hamburger Slices Pickle (Garlic), 9 slices (30g) 3 1 0 0 0 0 
Udo's Choice - Udo's Oil 3.6.9, 1 tbsp 120 0 0 14 0 0 
252 2 0 23 11 1

Totals 1,151 70 34 59 109 18
Your Daily Goal 1,634 205 30 54 82 62
Remaining 483 135 -4 -5 -27 44
Calories Carbs Fiber Fat Protein Sugar
*You've earned 284 extra calories from exercise today

Liana
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Old 04-09-2015, 11:53 PM   #3
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Was traveling yesterday so was a little overdone on nuts because that was easiest to pack, so ended up lower on protein than usual.

Also switched my carb meal to lunch as was better logistically for the travel day…

I also don’t generally track lower carb veggies so those wouldn’t be on here…


Daily Log Calories

Breakfast 501
Egg Whites, Large, Ckd 2 Each 50
Butter, Salted 1 Teaspoon 33
Strawberries, Sliced 0.333 Cup 18
Cereal, Golden Flax 0.333 Cup 84
Banana, Small, 6" to 6 7/8" Long 0.5 Each 45
Cottage Cheese, Large Curd, 4% 0.5 Cup 120
Blueberries 0.333 Cup 28
Blackberries 0.333 Cup 21
Almond Butter 1 Tablespoon 101

Lunch 342 - this was an unusual mix for me, it was a salad where I was travelling and I added the nuts to it…. it was good for a change but a little too mixed up in macros for what I prefer.
Nuts, Brazil, Lrg 2 Each 40
Avocado 0.333 Each 107
Nuts, Walnuts, English, Halves, Dried 2 Teaspoons 27
Nuts, Almonds, Whole 8 Each 46
Nuts, Cashews, Raw, Natural, Whl 1 Tablespoon 48
Quinoa, Cooked 0.333 Cup 74

Dinner 200
Cheese, Semisoft, Original 1 Each 70
Chicken, Breast, Grilled 3.75 Ounces 115
Celery, Strips, 4" Long 10 Pieces 6
Lettuce, Red Leaf, Shredded 2 Cups 9

Snacks 776
Milk, 1%, w/ Vitamin A & D 0.5 Cup 51
Strawberry wafers 1 Serving 200

Almond Butter 1.5 Tablespoons 152
Cheese, Semisoft, Original 1 Each 70
Apple, Medium 1 Each 95
Celery

Yogurt, Total, 2% 3 Ounces 64
Almond Butter 1 Tablespoon 101
Blueberries 0.5 Cup 42

Exercises
30 Min 252

Nutrient Summary % Calories Fat g 98 46.4% Saturated Fat g 29 Cholesterol mg 146 Sodium mg 1,637 Carbohydrates g 148 31.3% Fiber g 27 Sugars g 72 Protein g 105 22.3%
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Old 04-11-2015, 01:09 AM   #4
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Hi Grateful: Does your app/diary show you the comparison between net carbs and fats per meal total, or just give you a day total?
It can help to see what's happening per meal, then it's easier to figure out the 3:1 ratios.

Today's meals April 10 (down to 135.2 - only 3.2 lbs to go )

BREAKFAST Calories Carbs Fiber Fat Protein Sugar
Udo's Choice - Udo's Oil 3.6.9, 1 tbsp 120 0 0 14 0 0 
Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 1 0 15 2 
210 4 1 14 15 2

LUNCH After aquacize and before a whole whackload of errands and grocery shopping - getting home just over 6 hours later. Lunch at Wendy's with a couple of my own add-ons packed with me.
Quest - Mixed Berry Bliss Protein Bar (Mo), 1 Bar (60g) 200 22 18 8 20 2
Eggs - Whole, raw, 1.75 large 129 1 0 9 11 1 
Wendy's Canada - Garden Side Salad, No Croutons, No Dressing, 1 salad 25 5 2 0 1 3 
Wendy's - Pomegranate Vinaigrette Dressing*, 1 package (1.1oz/31g) 70 10 0 3 0 9 
Frank's - Chili and Lime Hot Sauce (Cdn), 10 dashes, 1 teaspoon, 5 ml 5 0 0 0 0 0 
429 38 20 20 32 15

DINNER Oven baked salmon fillet with lemon juice & dill, veggies cooked and wilted together in the pan.
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 0 5 0 0 
Celery - Raw, 2 stalk, medium (7-1/2" - 8" long) 11 2 1 0 1 1 
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.5 cup 9 2 1 0 0 1
Onions - Raw, 0.15 medium (2-1/2" dia) 7 2 0 0 0 1 
Fresh Express - Baby Spinach, 2 Cups 30 5 3 1 4 1 
Wild Salmon - Fillets, 4 oz 100 0 0 3 19 0 
197 11 5 9 24 4

SNACKS This afternoon, in transit.
Atkins Advantage Protein Bar - Chocolate Peanut Butter (Canada), 55 grams 220 19 10 12 16 1 
220 19 10 12 16 1

Totals 1,056 72 36 55 87 22 Oops, forgot my Tbsp of Udo's oil on my veggies tonight, calories & fat will be higher (+ 120 cal & 14g fat.)
Your Daily Goal 2,025 254 38 68 102 77
Remaining 969 182 2 13 15 55
Calories Carbs Fiber Fat Protein Sugar
*You've earned 675 extra calories from exercise today

Liana
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Old 04-11-2015, 12:25 PM   #5
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Two days of P1 have resulted in a 1.4 lb. loss. 3 more to go! I think I'll stick with P2 for a while till I get the rest off. I was way too hungry the last two days which can lead to bad decisions and going off the rails. I also didn't have many unlimited veggies in the fridge so I'm off to the Farmers Market today to see what yummy stuff I can find. I had to go back and read thru my printouts for P1/P2 to see what the "rules" are. It's only been 3 months but I needed a refresher course. Exercise was limited to walking for 30 minutes. I just didn't have the energy for anything else.

Your Food Diary For:
Thursday, April 9, 2015
Breakfast Calories Carbs Fiber Fat Protein Sodium
Egg - 1 - Large Egg - Whole, 2 egg 140 0 0 10 12 140
Butter-kerrygold - Pure Irish Butter Salted, 0.33 tablespoon 33 0 0 4 0 33
Jones Dairy Farm - Canadian Bacon, Naturally Hickory Smoked, 2 slices (51g) 40 1 0 1 7 307
213 1 0 15 19 480

Lunch
EAS - Advantage chocolate fudge protein shake, 11 fl oz 100 3 1 3 17 430
Mushrooms - Raw, 1 cup, pieces or slices 15 2 1 0 2 3
Veggies - Zucchini, 1 Cup (Sliced) 20 4 1 0 2 11
135 9 3 3 21 444

Dinner
Smithfield - Boneless Pork Loin, 4 oz 323 22 0 15 23 350
Broccoli - Broccoli, Steamed, 2 cup 40 8 5 0 2 66
Add Food Quick Tools 363 30 5 15 25 416

Snacks
Quest Protein Bar - Chocolate Brownie, 1 bar 170 24 19 6 20 310
170 24 19 6 20 310

Totals 881 64 27 39 85 1,650
Your Daily Goal 1,907 167 42 85 119 2,300
Remaining 1,026 103 15 46 34 650
Calories Carbs Fiber Fat Protein Sodium
*You've earned 107 extra calories from exercise today


Your Food Diary For:
Friday, April 10, 2015
Breakfast Calories Carbs Fiber Fat Protein Sodium
Proti Diet - Instant Oatmeal Mix-maple Brown Sugar, 1 1/2 scoops (25g) 90 6 1 1 15 280
90 6 1 1 15 280

Lunch
Proti-Thin - Broccoli Cheese Soup, 1 pkg 100 7 1 1 15 650
Broccoli - Broccoli, Steamed, 2 cup 40 8 5 0 2 66
140 15 6 1 17 716

Dinner
Angie's Chicken Breast - Boneless, Skinless Chicken Breast, 7 oz 175 0 0 3 40 403
Broccoli - Broccoli, Steamed, 2 cup 40 8 5 0 2 66
Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3 2 0 2 65
Mushrooms - Raw, 1 cup, pieces or slices 15 2 1 0 2 3
Walden Farms - Ranch Dressing Calorie Free, 2 Tbsp 0 0 0 0 0 230
Oil - Olive, 0.5 tablespoon 60 0 0 7 0 0
310 13 8 10 46 767

Snacks The peanut butter was not at all P1. I think as soon as this jar is gone, I won't buy any more. If it's not in the house, I can't eat it.The bars I've been using are not strictly P1 either, but it's what I have right now.

Food Bar - Detour Lower Sugar Caramel Peanut, 1 BAR 170 17 2 5 15 240
Healthsmart - Chocolate Pudding, 1 Packet (25g) 80 6 3 1 15 290
Santa Cruz Organic Creamy - Peanut Butter, 2 Tbsp (32g) 210 6 2 17 7 50
460 29 7 23 37 580

Totals 1,000 63 22 35 115 2,343
Your Daily Goal 1,807 158 43 81 113 2,300
Remaining 807 95 21 46 -2 -43
Calories Carbs Fiber Fat Protein Sodium
*You've earned 107 extra calories from exercise today
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P1 Loss = 62.7 lbs
P2 Loss = 2.8 lbs
P3 Loss = 1.8 lbs
P4 Start date 12/28/14


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Old 04-11-2015, 12:51 PM   #6
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Yep, P2 is easier & cheaper and really isn't much more in the calorie department. Sounds like it's going well, Andrea! Keep it up. I know what you mean about the refresher course...I keep wanting to pop in more fats, lol. It's bad enough that 1/4 my calories right now have to come from the fat, but it is what it is while I work out the menopause thing.

Thinking about you too, Posh (if you are reading this thread).
I like your nutmix salad, Grateful. Yumm.
Liana
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Old 04-11-2015, 01:14 PM   #7
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Liana: You're right about the fats. I think that's how I justified the Peanut butter last night.

Grateful: I like your menus but I'm noticing that there aren't many veggies in your day. For me this always leads to the Big C. I have to be very careful about that so I try (don't always succeed) to keep the 4 cups per day in my menu.
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Old 04-11-2015, 01:30 PM   #8
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Quote:
Originally Posted by catlady1981 View Post

Snacks The peanut butter was not at all P1. I think as soon as this jar is gone, I won't buy any more. If it's not in the house, I can't eat it.The bars I've been using are not strictly P1 either, but it's what I have right now.
Have you checked out the stats on the powdered PB2? You get some control over texture, too - if you want to make it with a tsp of oil rather than water and you can vary thickness depending on whether you want a sauce or a peanut "butter".
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Old 04-11-2015, 05:12 PM   #9
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I just bought a small jar of PB2 on Tuesday for while I'm rebooting, but I think it's only going to be useful for P1 after a Funday, or maybe just to add peanut flavour to something. I really do prefer the nut butters, oil & all, but they are only useful in full-on maintenance. I understand about the trigger foods though, Andrea... I should have a bit more control in the cheese department. Right now I have 4 different kinds sitting in the fridge that I can't touch at the moment. The tub of crumbled blue is purposely tucked into the back corner on the second shelf of the fridge so I don't see it.

Liana
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Old 04-11-2015, 06:10 PM   #10
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Default Veggies

Hi Andrea :-) I have actually continued the same protocol with veggies that I was on P1 – about 2 cups lunch and dinner, a cup or two of leafy vegetables, and I also do celery or something like it once or twice at snacks through the day.

I don't track it because it doesn't seem to be something I am concerned about, I'm a veggie lover and it doesn't have much impact on my calorie count. I am still using pretty low glycemic vegetables – those just happen to be the ones I like. If I add tomatoes or something with a little more impact, then I track it.Just makes it more easy and doable during the day.

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Old 04-11-2015, 09:52 PM   #11
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I bought an item that is similar to PB2. It mixes chocolate and peanut butter and is a dry mix. I tried it when I got home and it's similar to Nutella. It'll do during a reboot, but like Liana, I prefer the real thing.

I found rhubarb today! I'm super excited. Now that I now how much I love that stuff I'm going to buy it and freeze it in bunches. I'll prep what I got today and have it tomorrow. Off to make dinner, some pork and cauliflower mashed potatoes with a lovely salad with unlimited veggies.
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Old 04-11-2015, 11:47 PM   #12
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April 11/15 Alternative P2

BREAKFAST Calories Carbs Fiber Fat Protein Sugar
Vega One - All-in-one Nutritional Powder - Berry, 0.67 Scoop 93 8 5 2 10 1 
Vega One - Protein Smoothie - Tropical Tango, 0.5 scoop 45 2 1 0 8 1 
138 10 6 2 18 2

LUNCH I made a yummy Asian Slaw with a sprinkle of black sesame seeds.
Pure Protein - Protein Bar - Chocolate Deluxe (Canada), 1 bar (50g) 180 17 2 5 21 3 
Cabbage - Raw, 1.5 cup, shredded 25 6 2 0 2 4 
Onion - Green, Chopped, 15 g 1 stalk 4 1 0 0 0 1 
Zucchini - Fresh Raw, 0.67 cup 13 3 1 0 1 1 
Bragg's - Liquid Aminos, 1.5 tsp. 0 0 0 0 1 0 
Frank's - Chili and Lime Hot Sauce (Cdn), 10 dashes, 1 teaspoon, 5 ml 5 0 0 0 0 0 
Udo's Choice - Udo's Oil 3.6.9, 1 tbsp 120 0 0 14 0 0 
Piller's Simply Free - Black Forest Ham (Cdn), 6 slices (45g) 100 0 0 3 18 0 
Blackberries - Blackberries, Fresh (1 Cup), 1 cup 62 15 8 1 2 7 
509 42 13 23 45 16

DINNER Meatloaf (oops forgot the stalk of green onion!), with raw veggies. Dancing tonight!
95% Lean - Ground Beef, 6 oz 328 0 0 12 44 0 
Eggs - Whole, raw, 0.33 large 24 0 0 2 2 0 
Irene's - Cheese & Onion Bread - gluten free, 0.25 slice 30 5 1 1 2 1 
Cremini Mushrooms - Raw, 0.5 cup 10 2 0 0 1 1 
Cucumber - With peel, raw, 1.5 cup slices 23 6 1 0 1 3 
415 13 2 15 50 5

SNACKS
Tre Stelle - Bocconcini Mini, 6 pieces (30g) 90 1 0 7 3 0 
90 1 0 7 3 0

Totals 1,152 66 21 47 116 23
Your Daily Goal 2,016 252 37 67 102 76
Remaining 864 186 16 20 -14 53
Calories Carbs Fiber Fat Protein Sugar
*You've earned 666 extra calories from exercise today

Liana
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Old 04-12-2015, 10:50 AM   #13
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Liana -- I have seen you list Irene's Cheese and Onion Bread many times (even when I was on P1 and just researching on these threads), and I've always salivated over the thought of it! Is this from one of your local bakeries or is it widely available? Or does anyone know of something with similar flavors? yum!
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Old 04-12-2015, 12:02 PM   #14
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Note: I eat about 2 cups low glycemic veggies & 1 c. leafy veg at lunch and dinner, but don’t track low glycemic veg.


Breakfast 520

Egg Whites, Large, Ckd 2 Each 50
Blueberries 0.333 Cup 28
Strawberries, Sliced 0.333 Cup 18
Blackberries 0.333 Cup 21
Cottage Cheese, Large Curd, 4% 0.5 Cup 120
Butter, Salted 1 Teaspoon 33
Almond Butter 1 Tablespoon 101
Banana, Small, 6" to 6 7/8" Long 0.333 Each 30
Quinoa & Brown rice 1.125 Servings 118


Lunch 295
Lettuce, Red Leaf, Shredded 2 Cups 9
Peppers, Bell, Red, Sweet, Chopped 0.5 Cup 23
Chicken, Breast, Grilled 3 Ounces 92
Guacamole, Med 3 Tablespoons 81
Cheese, Gorgonzola, Natural, Crumbled, Fresh 0.5 Ounce 50
Oil, Flaxseed 1 Teaspoon 40

Dinner 444 - unusual dinner for me, was late in the day and went more fat rather than carb but did include fruit - kind of a “fun dinner"
Celery, Strips, 4" Long 15 Pieces 10
Almond Butter 1.75 Tablespoons 177
Cottage Cheese, Large Curd, 4% 0.5 Cup 120
Oil, Coconut, Organic 1 Teaspoon 40
Melon, Cantaloupe, Wedge, 1/8 Medium Mellon 2 Pieces 47
Peanut Butter, Natural, Creamy 0.5 Tablespoon 50

Snacks 224
Milk, 1%, w/ Vitamin A & D 0.333 Cup 34
Protein Bar 1 Serving 190


Nutrient Summary % Calories Fat g 79 46.3% Saturated Fat g 21 Cholesterol mg 125 Sodium mg 2,128 Carbohydrates g 115 30.1% Fiber g 18 Sugars g 51 Protein g 90 23.6%
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Old 04-12-2015, 12:05 PM   #15
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Quote:
Originally Posted by canadjineh View Post
Hi Grateful: Does your app/diary show you the comparison between net carbs and fats per meal total, or just give you a day total?
It can help to see what's happening per meal, then it's easier to figure out the 3:1 ratios.


Liana
Liana my app doesn’t show by meal unfortunately - I can see it when I just type one meal in, so I do look at it, but it’s a workaround. I am going to need to switch over to MFP, but I’m going to wait until I feel a little more ease on maintenance before I change…. I’ve used this app for a long time and like that all my stats are there. Trying to just take one thing at a time these days
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