The On-Plan Thread for week if 2/15-2/21
 

Post what Phase you are in and your menus and comments here. Remember, no food porn or talking off-plan in this thread. You can save those comments for the Daily. :)

Phase 1.5

B. oatmeal in almond milk w/mango and walnuts
L. chickpea & cauliflower curry
S. yogurt
D. bunless veggie burger on salad greens, butternut squash "fries"
S. SF chocolate pudding w/FF Cool Whip

Exercise - 30 minutes of aerobics and at least 20 minutes on the bike

Phase 2

B - oatmeal, hot tea, v8
S - yogurt
L - broccoli cheese soup
S - apple
D - chicken and veggie stir fry, SF jello
Italian cream soda in the evening

Monday Phase 2 (NOTE-EDITED TO SHOW WHAT WAS REALLY EATEN. NOT AN EXAMPLE OF AN ON PLAN DAY).
B-nf greek yogurt with 1/2 cup blueberries, 8 triscuits, 1 oz. smoked gouda
S-cheese stick, nf cappucino
L-hot and sour soup, fried tofu with lemon sauce (totally off plan)
S-cheese stick, triscuits and cheese
D-salad with quinoa, chick peas, caesar dressing, parm cheese

1

B: refried beans, broccoli & salsa with 1/4 avocado. I think the avocado is a secret weapon - keeps me full all morning
S: Greek yogurt
L: leftover beans, chorizo & spinach
S: hummus & sprouts
D: veggie chili

exercise - 30m Wii yoga, 60m cardio in or out, 10m core

phase 1
B- egg substitute, ham, ff cheese, salsa, ff refried beans, v8
S - pepper with laughing cow cheese
L - some sort of salad with protein, sf jello
S- greek yogurt with splenda and cinnamon
D - chili, broccoli/cauliflower
S - peanut butter cup

Phase 1

B: yogurt, lf chicken sausage, nonfat latte
S: V8
L: LF Chicken sausage, black beans
S: Celery & natural pb
D: Turkey swedish meatballs, salad, roasted asparagus
Exercise: LS 1 Mile

phase 2
B- Kashi fiber cereal, strawberries, milk
S - yogurt
L - lettuce, ham and cheese rollups, cherry tomatoes and cucumbers, sf jello
S- granny smith apple and laughing cow cheese
D - peanut butter chicken, steamed broccoli, salad w/ romaine lettuse & sugar snap peas and ****ake musrhoom vinagerette dressing
S - sf fudgecicle

A veggie reminder for new and experienced Beachers - our goal is at least 4.5 cups of veggies every day. There are some great ideas in the recipe threads for adding veggies to things.

Phase 1.5

B-Protein/greens smoothie w/ 1/2 apple, 1/2 Ezekial muffin w/egg 1/2 sl. RF cheese and 1 slice salami
S-sm. homemade protein bar
L-Mostly veggies salad w/ diced chicken
S-apple
D-taco bake w/ mostly veggies salad
S-1/2 c NSA ice cream

Exercise-Water yoga-1 hr, and 15 min routine at home

Phase 1

Breakfast: 2 eggs over hard, 2 slices turkey bacon, V8; 2 cups coffee w/ 1/4 c 1% milk and sweetener

Snack: Yogurt with 1/8 t SF jello powder

Lunch: Leftover Hamburger crack slaw

Snack: ½ cup black beans with ½ oz 2% cheese OR celery with 2 T peanut butter

Dinner: Chicken souvalaki, tetziki and salad with lots of veggies (maybe Spinach) and 2 T salad dressing

Snack: NSA Fudgsicle

Phase 1.5

B - Protein smoothie with tofu, soy milk, FF yogurt, almonds, flaxseed, and agave nectar
S - Coffee and a cheese stick
L - Chili (recipe from Kalyn's Kitchen), 1 cup spinach salad and blue cheese dressing
S - Hard boiled egg & cup of V8 low sodium juice
D - 6 oz. salmon with pesto dressing, 1 cup spinach salad w/blue cheese
Des - sugar free fudgecicle

Exercise - 30 minutes on elliptical

I am about 1 cup short of my required daily vegetables. I will be brainstorming this week ways to get them in.

Phase 1.25-2

(this was yesterdays food log as today has just started :) )

B: Egg white omelette with bell peppers, green onion, mushroom, canadian bacon and 1 light Baybel cheese. 1 cup coffee with 2TBSP Half & Half, 1/4 tsp. vanilla, 1 cinnamon stick.
S: None.
L: Grilled chicken breast, grilled drumstick, bunch of steamed asparagus.
S: 5 Strawberries topped with all natural almond butter.
D: Black bean chicken soup! 1/2 cup low sodium black beans, 1/2 cup low sodium organic chicken broth, 4oz boneless skinless chicken thigh, 1/4 cup salsa, green onion, cayenne, cumin, lemon pepper, garlic pepper. Topped with 1 Light Baybel cheese, shredded.
S: SF Jell=O Pudding topped with Light Whipped Cream.

Total Calorie intake for the day 1,202
Fat - 43.9% (61 grams)
Protein - 35.4% (111 grams)
Carbohydrates - 20.7% (65 grams)
Alcohol - 0%
Other - 0%

Daily Sodium Intake - 2,278 mg
Daily Sugar Intake - 15 grams
Daily Cholesterol Intake - 244 mg
Daily Saturated Fat Intake - 15 grams
Daily Fiber Intake - 25 grams

Lower cals than I'd like but thats where I am.

Please feel free to use this thread to share tips you have on how to stay on plan or ask questions about how to stay on plan (without sharing details about food porn or binges). This doesn't have to just be a menu thread. :)

I find writing my food down every day to be really helpful...and doing it here can be a great way to be accountable.

Another great way to be on plan is to purchase a clothing item you really like in a size you want to be. Keep it in the closet and try it on every month or so, to check your progress. It's SO motivating when you can see that zipper is near closing! :goodvibes:

Phase 1, Day 1 - Woo Hoo!!
B - Two spinach/egg white omlette cups
S - 2 tsp natural peanut butter
L - Romaine salad w/ grilled chicken & cherry tomatoes (homemade oil & vinegar dressing)
S - Lowfat cheese stick
D - Marinaded flank steak with cauliflower and salad (Homemade dressing)
De - Sugar Free Fudgsicle

It's day one for me, and it's not so bad so far...going food shopping for fresh veggies this afternoon! A good day to all!