Okay, here are my sample menus.
Phase 1:
Breakfast:
1/2 cup 1% cottage cheese
1/2 to 1 cup of grape tomatoes
Lawry's seasoning salt
8oz glass of FF organic milk
Snack:
1 cup organic plain nonfat yogurt
Splash of SF syrup
2 Tbsp flax seed (ground/meal)
Lunch:
Usually leftover dinner from the night before. Could also be:
Salad, made with:
- 1/4 lb lunch meat from deli, like cajun turkey
- Baby Spinach, at least 2 cups, usually more like 3-4
- 1/2 cup of Broccoli slaw, carrots removed
- 1/4 to 1/2 cup of shredded cabbage
- 1 Tbsp of roasted soy nuts
- handful of reduced fat shredded cheese
- handful of grape tomatoes
- 2 Tbsp of SBD safe dressing
1/2 to 1 cup of refried vegetarian beans with Lawry's and granulated garlic, a sprinkle of red. fat cheese, and 1/4 cup of salsa w/out sugar
2 SF Philly Swirl popsicles
Snack:
1/2 a red bell pepper with 2 Tbsp of roasted red pepper hummus
Dinner:
Some combination of protein and veggies. Favorites are Taco Bake on shredded cabbage, Chickan Divan, and White Chili.
Dessert/Evening Snack:
Peanut Butter Cup
Hot Cocoa made with 5 tsp unsweetened cocoa, 3 Tbsp SF syrup (I love the Kahlua flavor) and 1.5 cups of 1% organic milk with a pinch of salt.
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Phase 2:
Breakfast:
1/2 cup 1% cottage cheese
1/2 to 1 cup of grape tomatoes
Lawry's seasoning salt
8oz glass of FF organic milk
or:
1 Morningstar Tomato Basil Pizza Burger with 1 slice of 2% cheese
1/2 a red bell pepper with 2 Tbsp of roasted red pepper hummus
8oz glass of FF organic milk
Snack:
1 cup organic plain nonfat yogurt
1 Tbsp. SF jam/jelly
1 packet of Splenda
2 Tbsp wheat germ
Lunch:
Usually leftover dinner from the night before. Could also be:
Sandwich made from:
- WW roll or tortilla
- Roast beef
- Kraft Horseradish sauce
- Shredded cabbage
- Sliced Tomato
- Red. Fat swiss cheese
1 cup homemade 3 Bean Salad
1 cup veggies (like broccoli with cheese or green beans with smart balance)
2 SF Philly Swirl popsicles
Snack:
Piece of fruit and serving of protein (like a pear with a wedge of Laughing Cow or a peach with a cheese stick)
Dinner:
Some combination of protein, veggies, and starch (if I didn't have the starch at lunch). Favorites are Buffalo Chicken Tenders with couscous and veggies, Grilled Chicken Tostadas, and Stir fry with brown rice.
Dessert/Evening Snack:
Peanut Butter Cup or SF pudding (if we had nuts during the day)
Hot Cocoa made with 5 tsp unsweetened cocoa, 3 Tbsp SF syrup (I love the Kahlua flavor) and 1.5 cups of 1% organic milk with a pinch of salt.