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7/3/2008 Thursday
B - 1/2c TJ NF Greek yogurt, 1/2c blueberries, 1 m banana, 1/2c Hemp Flax granola, cinnamon; coffee w 1c 1% milk, 1t cocoa, cinnamon
S - 2 plums
L - chicken breast with pureed veggie sauce, mushrooms & Parmesan; roasted broccoli, 1/2 sweet potato
S - chai tea w 1c 1% milk, 1/4t sugar; 1/2 oz pecans
D - salad: 1.5c spinach, 1/2c black beans, spices, 1T roasted corn, red bell & onion & mushroom, 2T salsa, 1/2 oz 2% cheddar, 1/4 avocado, cilantro
S - 1 mango
estimated 1505 cal
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7/4/2008 Friday
B - 1/3c (dry) oatmeal, 1/2c blueberries, 1 sm banana; coffee w 1c 1% milk, 1t cocoa, cinnamon
S - apple
D - sister's house: salad: 1.5c mixed greens, 1/2c grilled chicken, 1/4c kidney beans, 1/4 avocado, 2T cheddar, 1T creamy jalapeno dressing, onion, red bell, carrot; 4 crackers
S - stuff (~10 Red Hots, ~8 TJ mini vanilla meringues, 2 macademia nut H. Kisses); blackberry pineapple mojito
D - sandwich: 2 sl shepherd's bread, 2 sl smoked turkey, 2t TJ hummus, lettuce, onion
S - orange; 3 Oreo's; 3 Hansen's Diet Black Cherry Sodas; 1 sm spoon chocolate shake
estimated 1704 cal
not my finest day
but beats my old "normal" days hands down
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7/5/2008 Saturday
B - 1 egg + 2 whites, 2T 1% milk, onion, 3 mushrooms; sm sweet potato; coffee w 1c 1% milk, 1t cocoa, cinnamon
S - 1c frozen strawberries, 1/2 sm banana, 1/4c 2% milk
L - salad: 1c spinach, 1/2c black beans, 2T corn, red bell & onion, 3 mushrooms, 2T salsa, 1/4 avocado, lime juice; 2 corn tortillas, baked crispy
S - chai tea w 1c 1% milk, 1/4t sugar
D - 3+ oz salmon, 1T mango chutney, 1.5c broccoli, 1t dark sesame oil, garlic, 1/2t soy sauce; 1/2 sweet potato
S - 1.5c cantaloupe
estimated 1465 cal
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7/6/2008 Sunday
B - 2 whole multi grain pancakes, 1/2c TJ NF yogurt, 6 oz raspberries, 1t maple syrup, coffee w 1c 1% milk, 1t cocoa, cinnamon
S - 1.5c cantaloupe
L - salad: 1.5c spinach, 3oz salmon, 3 mushrooms, 1T mango chutney, fresh cilantro, leftover sesame oil roasted broccoli; 1/2 sweet potato
S - chai w 1c 1% milk, 1/4t sugar
D - homemade minestrone, 2T Parmesan
S - mango
estimated 1511 cal
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Another newbie here trying to get into the whole foods thing.
This is my menu for the day:
B- 2Tbsp
Honey Cal - 60
8 oz
Green Tea Cal - 0
2 oz
Soy Milk Cal - 15
2 Slices
Whole Wheat Bread Cal - 130
2 Tbsp Peanut Butter Cal - 190
8 oz. Skim Milk Cal - 80
1 small banana Cal - 72
S- V-8 Low Sodium Juice Cal - 30
1oz
Peanuts Cal - 160
L- 1/2 Progresso Soup
[Chicken Noodle w/ veggie] Cal - 90
Croutons/salad fixing Cal - 35
Wishbone Lite Ranch Cal - 40
2 cups
Romaine Lettuce Cal - 15
30 gm Yogurt Raisins Cal - 150 (does this count)
S -
Apple Cal - 55
D - Cupcake size meatloaf Cal - 200
Baby
carrots (10) Cal - 35
Kashi Peanut Butter Oat Bar Cal - 140
S - 2 Squares
Dark Chocolate Cal - 110
How'd I do in my calculations?
10 SuperFoods and 1607 Calories
(Sorry if I get a bit detailed, but with just starting I'm trying to make sure and keep track of everything)
Now....off to find some delicious recipes from you ladies
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Breakfast: Egg whites, portobello turkey sausage, cheddar cheese, spinach
Lunch: Turkey in WW pita, baby carrots, orange, square of dark chocolate
Snack: The killer - just had leftover tart from whole foods from 4th of july.. didn't eat the crust though, which is where a lot of cals are. It had blueberries and raspberries all over it though! Prob won't be hungry for dinner until 8 now haha.
Dinner: Having trouble coming up with healthy dinners.. we have chicken breasts.. not sure what I will be doing with it though. I wouldn't mind some chicken parm even though its the middle of summer. I have zucchini though so I will probably make succotash.
Snack: fruit salad
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okay testing this out.... once I figure out what is a superfood (and once I get my book) and stuff it will be easier... any feedback is welcome!
B: fat free lemon meringue yogurt; 2 slices whole wheat toast w/ light smoked salmon cream cheese and tomato; scrambled egg whites; coffee
S: wheat cheese biscuit; cranraisins; strawberries; green tea
L: baby carrots; sliced cucumber; diet coke sloppy joe (lean beef, green peas, celery, onion, garlic) on half a cheese bun
S: apple; 3 wasa crackers with peanut butter
S: fiber one bar
D: dilly marinade (garlic, lemon juice, dill, balsamic vinigar, olive oil) chicken; asparagus ... not sure what else
apples: apple
avocado: aspargus, olive oil
beans: green peas
blueberries: dried cranberries, strawberries
broccoli:
dark chocolate:
garlic: garlic, onions
honey:
kiwi:
oats: whole wheat toast, wasa crackers
oranges: lemon juice (does lemon juice count?)
pumpkin: carrots
pomegrantes:
wild salmon:
soy:
spinach:
tea: green tea
tomatoes: tomatoes
turley: chicken breast
walnuts:
yogurt: yogurt
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AndLy , 07-09-2008 10:05 PM
I took a break for a week or two of posting my meals...I just feel like I always eat the same things and it was kind of boring to post, lol!
B-
yogurt w/
pumpkin flax granola &
strawberries &
cinnamon
soy latte
L-bbq
turkey sandwich on light bun w/sliced
avocado, a
kiwi, sweet potato chips,
oj
S-
honey sesame almonds
S-
pomegranate green tea
S-pomegranate
applesauce
D-
salmon stir-fry w/sugar snap peas, carrots,
broccoli, zucchini, red pepper, yellow squash, asparagus
in a honey sesame peanut sauce
S-4
dark chocolate covered pretzels
Superfoods count = 19
Will edit to add dinner and after dinner snack later
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7/9/2008 Wednesday
B - 1/3c (dry) oatmeal, 1/2c blueberries, 1/2 m banana, 1 scoop TJ Soy Protein Powder; coffee w 1c 1% milk, 1t cocoa, cinnamon
S - apple
L - homemade bean & veggie chili, 2T Cheddar
S - bite of TJ carrot cake w frosting; chai tea w 1c 1% milk, 1/4t sugar; 1 oz pecans
D - chicken, veggies, 1/2c marinara, 1/2c brown basmati & wild rice
S - 2 plums
estimated 1470 cal
7/8/2008 Tuesday
B - 1/2c TJ 2% Greek yogurt, 1/2c blueberries, 1/2 med banana, 1/2c TJ Hemp Flax granola; coffee w 1c 1% milk, 1t cocoa, cinnamon
S - orange
L - salad: 1c spinach, leftover chicken & veggie stirfry, 1/2t dark sesame oil, cilantro, 1/2c brown basmati & wild rice
S - chai tea w 1c 1% milk, 1/4t sugar; 1/2 oz pecans
D - homemade bean & veggie chili, 2T cheddar
S - mango
estimated 1470 cal
7/7/2008 Monday
B - 1/3c (dry) oatmeal, 1/2c blueberries, 1/2 m banana, 1 scoop soy protein powder; coffee w 1c 1% milk, 1t cocoa, cinnamon
S - 2c cantaloupe
L - 1 1/2c homemade minestrone, 2T Parmesan
S - chai tea w 1c 1% milk, 1/4t sugar; 1/2 oz pecans
D - chicken & veggie stirfry; 1/2c brown basmati & wild rice
S - 2 sq dark chocolate (~1 oz)
estimated 1474 cal
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7/10/2008 Thursday
B - 1/2c TJ 2% Greek yogurt, 1/2c blueberries, 1/2 m banana, 1/2c Hemp Flax granola, cinnamon; coffee w 1c 1% milk, 1t cocoa, cinnamon
S - apple
L - Burger King hamburger, Diet Coke (1 refill), iced tea (1 refill), carrot, celery, bell pepper
S - chai tea w 1c 1% milk, 1/4t sugar; 1/2 oz walnuts
D - toasted tostada: WW pita, 1/2c black beans, spices, red bell & onion & mushroom, 1.5T salsa, 1T cheddar, 1/4 avocado
S - 2 plums
estimated 1486 cal
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7/11/2008 Friday
B - 1/3c (dry) oatmeal, 1/2c blueberries, 1 sm banana 1 scoop TJ soy protein powder; coffee w 1c 1% milk, 1t cocoa, cinnamon
S - apple
L - burrito: TJ WW/corn tortilla, 1/2c black beans, spices, red bell & onion, 1T salsa, 1/4 avocado
S - chai tea w 1c 1% milk, 1/4t sugar; 1/2 oz walnuts
D - pizza: TJ WW pita, 1/4c marinara, 1/4c spinach, 1 sl onion, bell pepper, 2 mushrooms, 2T 2% cheddar, 1T Parmesan; 7/8c pumpkin w 1/4c 2% TJ Greek yogurt, spices, 1t sugar, 1/2 scoop TJ soy protein powder
S - 2 plums
estimated 1488 cal
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AndLy , 07-12-2008 12:43 PM
Friday 7/11
B-yogurt w/pumpkin flax granola, cinnamon, strawberries
soy latte
L-bbq turkey ww bagel w/avocado slices
sweet potato chips
an orange
S-honey sesame almonds
iced pomegranate tea
S-apple
D-soy patty w/whole grain flax pasta
sun dried tomatoes
spinach
carrots, broccoli, green beans, mushrooms
S-4 dark chocolate pretzels
Superfoods = 19
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7/12/2008 Saturday
B - 1 egg + 2 whites scrambled w 2T 1% milk, onion, 3 mushrooms; sm sweet potato; coffee w 1c 1% milk, 1t cocoa, cinnamon
S - 1c frozen pineapple, 2 strawberries, 1/2 sm banana, 1/4c 1% milk (smoothie)
L - "nachos": 1c spinach, cilantro, 1/4c black beans, 2T corn, red bell & onion & mushroom, 2T salsa, 1/4 avocado, lime juice; 2 corn tortillas, baked into crispy chips
S - chai tea w 1c 1% milk, 1/4t sugar
D - 3+ oz salmon, 1T mango chutney, cilantro & spinach; 1c broccoli roasted w 1/2t dark sesame oil, garlic, 1/8t sugar, 1/8t soy sauce, cumin; 7/8c pumpkin w 1/4c 2% TJ Greek yogurt, cinnamon & clove, 1t sugar
S - 1.25c cantaloupe
estimated 1444 cal
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7/13/2008 Sunday
B - 2 whole multi grain pancakes, 1/2c TJ NF yogurt, 68oz strawberries, 1t maple syrup, coffee w 1c 1% milk, 1t cocoa, cinnamon
S - 1.25c cantaloupe
L - salad: 1.5c spinach, 1/2T dark sesame oil and bit of soy sauce, 3oz salmon, 1T mango chutney, fresh cilantro, onion, leftover sesame oil roasted broccoli; 1/4c rice
S - chai w 1c 1% milk, 1/4t sugar
D - homemade bean & veggie chili, 3T shredded cheddar
S - 8oz strawberries; 1 square dark chocolate (~1/2 oz)
estimated 1449 cal
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AndLy , 07-14-2008 04:34 PM
I'm so excited! I finally broke my plateau! I've been sitting at 168.5 for a month...and today's weigh in shows a 1 pound loss...finally! Down to 167.5, thank heavens
I'll have to come back to edit for my menu...it's only lunch time and I'm just getting ready to go fix something but I had to post about my weigh in because I was so excited!
B-
yogurt w/
cinnamon,
strawberries, pumpkin
flax granola
soy latte
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