breakfast: 3 scrambled eggs 210
snack: ten almonds not sure
lunch: turkey lettuce sandwich on wheat 300 cal
snack: power bar... 250

I've eaten one cup of cereal and soymilk for breakfast - 180 calories

I had a snack of bread and hummus - 140 calories.

Later on after my workout I'll indulge in my fruit - strawberries and raspberries with one tablespoon of chocolate. Should be around 210 calories

B: Whole wheat english muffin, 2 eggs, 2 slices low fat cheese (400)
S: 1/2 cup blueberries, 10 hazelnuts, tea (100)
L: Salad (romaine, cucumber, carrot), baked chicken breast, light baby bel cheese, vinaigrette (300)
S: Strawberry yogurt cup (100)
D: Beef, barley, and veg soup (low fat) w/ spinach and peas (250)
S: 1 cup cantaloupe (50)

Morning: Beans sauted with zucchini, red onion, and a little bit of coconut oil and chopped Greek olives; small orange
Mid-Morning: Chocolate Protein Shake
Afternoon: Asparagus and red pepper sauted in a little coconut oil and lemon juice with tofu and beans; peach
Mid-Afternoon: one plum and one apricot
Evening: salad with vinigarette and beans
Night: Fiber One cereal, dark chocolate chips
Total calories: 1270

Tam

B: 1/2 Cup All Natural Yogurt, Apple, & 5 Kashi Crackers - 205
S: still pretty full, probably skip the snack
L: Kashi Oatmeal w/ Strawberries & Blueberries - 215
S: After Workout Protein Shake (1/3 Milk + 1 Scoop Protein Powder) - 135
S: Watermelon, Cantaloupe, Honey Dew - 100
D: Chicken Vegetable Pasta (Whole Wheat Pasta 3oz, Baked Chicken Breast, Peas, Spinach, Broccoli, Tomato, Zucchini, Carrots) - 570

Total: 1230 calories

B: cheese on toast
S: packet of crisps
S: bag of maltesers
L: Macaroni cheese on toast
S: Fry's turkish delight
S: 4 custard cream biscuits

Dinner will be beef stew.

Not the greatest or most balanced meal plan but I'm now checking the back of packets at the calories which is a start in the right direction. Case in point I nearly bought my usual sized bag of maltesers which had 350 calories instead I opted for the bag which contained 148 calories.

Nicki

B: 1/2 cup prepared fibre one pancake mix, sugar-free syrup, 5 slices veggie ham, 1 cup cantaloupe/blueberries (400)
S: (skipped, ate breakfast late, had a pot of oolong tea instead)
L: Salad, baked chicken breast, light baby bel, vinaigrette (300)
S: Strawberry yogurt cup (100)
D: Chicken noodle soup w/ spinach (300)
S: 100 calorie cup of ice cream
=1200

Thursday

9 am 14oz milk; 3oz quiche; 4oz peach
1 pm 1/2 cup Veg Goulash; 1oz roll; slice cake
4:30pm Greek yogurt + strawberries 7oz total
8pm 1oz slice whole wheat toast + 4oz Sloppy Joe; potatoes and carrots {leftover from pot roast}; slice cake w/ Reddi whip {.5oz}
11:45pm choc milk {14oz-ish}

=1681

Preworkout - lite yogurt 100
Postworkout - Homemade Oatmeal - 140
Snack granola bar 130 Protein Shake 120
Lunch 12 Pizza Rolls (yeah, i'm being naughty) 400
Snack - Kashi Cereal 200
Dinner Baked Potato with Beans - 430
mixed veggies - 70
Total: 1590 which is a bit low for me but my activity levels have been low this week so I'm not bothered. Not sure if I'll actually be able to eat the granola bar and cereal (had oral surgery Tuesday) but if not I'll substitute something nice and soft in.

Friday

11am {slept in again!} 14oz milk; 3.5oz peach; 1.4oz Honey Nut Cheerios
3pm 6.4oz Vegetable Mac and Cheese
5pm Laughing Cow and 4 wheat crackers; 2 lowfat brownie
7:45pm Salad: {2 cups spinach, .5 c tomato, 8 black olives, carrot shreds, few strawberries; no dressing} 6.4oz sweet potato w cinnamon; 2.4oz turkey + .7oz slice provaolne
11pm 1.6oz brownie + .4oz Reddi whip = 1675

1} I need to get up earlier! {8am today!}
2} I need to eat more during the day and less at night!
3} fewer brownies!
4} my calorie count is about right but I need more 'real' food in my food!

Friday-Bad.
B: Two breakfast tacos, 1/2 a container of chocolate milk, coffee/cream
S: nothing
L: 8 oz chef salad from grocery deli
S: nothing
D: 2 sliced beef sliders, 1/2 order of fries (from Applebees), a few chips, 1/2 a brownie dessert, 2 beers. Bad. Bad, Amy. I didn't even bother to count the calories.

Today is a 1400 calorie cycled day (average of 1600)

B- weight watchers whole wheat bagel, 2 laughing cow original, 1/2 cup blueberries
L- Cloverleaf curry tuna steak, 2 cups of mixed veggie salad, 2 T fat free ranch dressing, 1 oz old cheddar cheese
S- 1 cup sliced strawberries, yogurt cup, 1/2 cup Cheerio's
D- 2 portion controlled hamburgers (140 calories each) 1 whole wheat bun, 1 slice low fat swiss, slice onion, 1/2 cup romaine, mustard, 1 cup watermelon
S- apple/blueberry sauce cup, tomato and basil rice cake

Yesterday was my weekly non-counting "cheat" day - I ate about a million calories but I'm going to post the list anyway purely for the shame factor:

B - Coffee, 2 eggs, 2 slices of ham, apx 1 cup hash browns, hollandaise sauce
S - None, ate breakfast late
L - Tea, 1 cup blueberries, 4 timbits (so good... but so bad)
D - Iced sweet tea, garden salad, apx. 2 cups linguine with meat sauce
S - Iced mocha (no whip... because that would have made all the difference after the calorie gorge from the rest of the day... )

Moving right along...

Back on plan today:

B - whole wheat english muffin, 2 poached eggs, 2 slices of low fat cheese (400)
S - 1 cup blueberries and oolong tea (100)
L - Salad (with baked chicken breast, light baby bel and vinaigrette) (300)
S - Strawberry yogurt cup (100)
D - Chicken and brown rice soup with spinach and peas (250)
S - 10 hazelnuts, 1/2 apple (150)
= apx 1300 total

B: cup coffee w/ cream and sugar, 100 cal pack cinnamon muffins (220)
L: 2 small corn tortillas, 2 oz grilled fajita beef, 4 tbsp homemade guacamole (400)
S: 1 pepperoni lean pocket, 1 tbsp ranch dressing (350)
D: 1 grilled pork chop, 1/4 cup brown gravy, 1/2 c. homemade mashed potatoes, small salad w/ 1 tbsp ranch dressing (550)

Total= 1,520 calories

B - Toasted English Muffin with Apricot All Fruit
S - Animal Crackers
L - Lean Turkey Pastrami sandwich (2 slices 35 calorie wheat bread, tomato, lettuce, FF cheese), with Baked Tostito Scoops and green salsa
S - Homemade smoothie
D - Salad with imitation crab and homemade Honey Mustard dressing
S - A banana.

I eat a more balanced menu during the work week. Weekends I just eat what appeals to me (within reason). Will work up the calories.

Have been drinking iced sweet tea lately that's sweetened with Splenda. Bought it in a gallon container and it's really good. Of course, I could just make it at home, but I was indulging myself. LOL ... a $1.80 indulgence! )