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The On Plan Thread for the week of 4/12-4/18
I'm going to change it up a bit here this week:
B-hard boiled egg, nf greek yogurt, tomato juice S-nf latte L-hummos, cheese stick, green beans, celery and hot and sour soup S-15 almonds D-turkey meatballs and grilled bok choy Exercise: 20 minutes interval training on elliptical machine |
Phase 2
B. oatmeal in almond milk with peaches & walnuts L. garden salad w/feta and a veggie burger patty S. mock snack cake, yogurt D. ww artichoke linguine w/chickpeas & spinach S. NSA fudgesicle Exercise, 30 minutes Wii Fit Plus routines and 15 minutes biking |
Phase 1.5
B: anasazi beans, avocado, salsa & veggies S: craving fruit so I think I'll stop and get an orange L: huge salad with homemade cannellini hummus S: rainbow raita D: not sure which dinner it will be :) exercise - 60m walk, 10m abs, 15m Wii Fit |
Phase 2
B - steel cut oats, hot tea, milk, splenda & v8 S - apple slices and peanut butter L - refried bean soup over shredded cabbage (an experiment - :crossed: for me! lol) SF pudding S - red pepper slices and hummus D - deep dish italian pie, a milky beverage Exercise: I'm hoping for a good walk (5 mile) after school and some time on my wii fit after dinner. |
Ph2
B: apple, cashew butter, v8 S: veggies and hummus L: one leftover Mrs. Dash marinated chicken kabob with extra red pepper S: tomato and mozzarella salad D: hamburger (95% lean ground beef), salad and beans (green and yellow) |
Phase 1.5 (sticking to 1 fruit and 1 grain)
B-1 egg over easy, 1 c Cheerios, 1/2 NF milk L-shrimp cocktail, leftover smashed cauliflower and green beans S-NF Greek yogurt, blueberries D-roasted pork tenderloin, green beans, salad S-peanut butter cup |
Phase 2 (1 grain, 2 fruits)
Coffee with soy milk (yoga class) B - steel cut oats with toasted walnuts, 1 veggie sausage, low-sodium vegetable juice L - Taco salad with nf refried beans and lf cheddar cheese with chopped cabbage and lettuce, salsa and nf sour cream, unsweetened ice tea S- a mandarin orange & 1/2 c. nf cottage cheese D- Tempeh "parmesan" (baked in tomato sauce with parmesan cheese on top), spinach salad with homemade vinaigrette, steamed broccoli S/D- 1 c. nf Greek yogurt + 1/2 c. wild blueberries 1446 cal, 39 g fiber |
Phase II
B: Scrambled eggs, V8 L: RF cheese, salmon, huge salad, prunes S: Greek yogurt, carrots, hummus D: Grilled chicken, roasted veggies S: Almond butter |
Phase 1 day 3
B- Scrambled eggs and 2 slices of bacon
snack- Cheese L-leftover chicken with salsa, taco seasoning and mozzarella and green beans S-Cool Whip (FF), SF Fudgsicle and 2 tbsp of PB D- Angus burger from cafeterian (no bread) but lettuce, tomato, FF cheese and 2 pickles Snack- almonds and cheese and maybe SF Jello |
Phase 2
B steel cut oats, milk, splenda, hot tea, v8 S yogurt L deep dish italian pie S hummus and veggies D chicken stir fry or crack slaw (Fergie's choice :D) a milky beverage sometime this afternoon or evening Exercise: a walk or treadmill and wii fit plus strength routine |
Tuesday Phase 1ish
B-greek yogurt, hard boiled egg, tomato juice S-non fat latte, 15 almonds L-hummos with celery and green beans, leftover spagetti squash casserole S-cheese stick D-chicken sausage with arugula and beans |
Phase 1ish, just because
B: beans, salsa, spinach & avocado S: rainbow raita L: big salad with white bean hummus (homemade) S: chick pea crunchies D: on my own, probably vegetable soup and salmon exercise: 60m walk, 10m arms w/5 lb weights, maybe a little Wii Fit if my back isn't cranky |
Phase 2
B. Oatmeal in almond milk w/peaches & toasted almonds L. salad S. mock snack cake, yogurt D. artichoke pasta w/chickpeas & spinach S. NSA fudgesicle Exercise- 45 minutes of wii fit and bike |
Phase 1.5
B-steel cut oats, NF milk, blueberries L-pork tenderloin, cucumber salad, green beans S-LF greek yogurt, boiled egg D-frittata with turkey bacon, red pepper, onion and cheese S-peanut butter cup |
Phase 1!
B-egg whites, broccoli and mushrooms L-baked fish, red beans, green beans S-sf jello D-wok'd shrimp, mushrooms, onions, broccoli, spinach/salad with reduced fat poppyseed |
Phase 2 - actually if I swap walnuts for the blueberries in my after-dinner snack, it's Phase 1.
B - Coffee with lf milk, 1 egg with roasted red pepper scramble, pinto beans, low-sodium vegetable juice L – leftover tempeh "parmesan" (baked in tomato sauce with parmesan cheese on top - sooooo good, by the way), spinach salad, unsweetened brewed ice tea S- sliced tomatoes and real mozzarella D- Stuffed salmon, steamed cauliflower, grilled asparagus & green salad S/D- 1 c. nf Greek yogurt + 1/2 c. wild blueberries 1407 cal; 30 g fiber (1553 with 1 oz walnuts instead of blueberries) |
B-NF Greek Yogurt, 2 slices turkey bacon, 1 FL cheese stick
L- Pork loin, sauteed zucchini Snack - Roasted Chickpeas, V-8, 15 cashews D- Eggplant Parmesan/Lasagna, cucumber salad Snack - warm "brownie" |
Phase II
B: Oatmeal with almond butter, V8 S: RF cheese stick L: Leftover grilled chicken with black beans and veggies, Greek yogurt S: Greek yogurt D: Spaghetti squash Italian pie I think |
I need to incorporate way more veggies in.
Phase 1 Breakfast: 2 scrambled eggs & 2 slices turkey bacon, smart balance margarine, and 5.5 oz can of low sodium V8 Snack: 1 skim cheese stick Lunch: tuna salad made with a LOT of chopped onion and dill pickle, 1 tablespoon mayo, seasonings Snack: 2 cheese sticks Dinner: Chicken breast rubbed in seasonings and topped with onions and EVOO, beans, and green beans Dessert: My 2 cups of FF milk with some SF flavoring added and packet of splenda I know my menu today was very lacking in veggies, and tomorrow I'm gonna hit the grocery store and stock up. |
Wednesday Phase 1ish
B-nf greek yogurt; hard boiled egg; tomato juice S-nf latte, 15 almonds L-lentil soup, hummos with veggies S-cheese stick D-ground meat (drained) sauteed with zuccini |
Phase 1.5
B: beans, egg, avocado, spinach S: rainbow raita L: pinto beans w/veggie chorizo & extra spinach S: mock snack cake D: mock cornbread casserole exercise: 60m walk, 10m abs |
The "plan": (Phase 2)
B - Coffee with soy milk, steel cut oats with toasted walnuts & 1/2 c. wild blueberries; 1 veggie sausage, low-sodium vegetable juice L - Taco salad with nf refried beans and lf cheddar cheese with chopped cabbage and lettuce, salsa and nf sour cream, unsweetened ice tea S- a mandarin orange & 1/2 c. nf cottage cheese D- Poached eggs in spicy yogurt with tomato/cucumber salad S/D- ??? The reality is that I am not going to be home for dinner now! So my revised plan is to eat everything before the scheduled dinner, bring a Kashi bar with me on the train and either find something OP while I am out or wait till I get home (will be reeeeally late, though). |
Phase 1.5
B-steel cut oats, NF milk, blueberries S-1 slice leftover frittata (don't usually do a.m. snack, but I was starving!) L-salad w/lettuce and cucumber, pork tenderloin, ranch dressing S-Greek yogurt D-chicken tacos (in lettuce cups), black beans, tomatoes, RF sour cream, cheese S-peanut butter cup |
Phase 1:
B- 2 eggs, 2 slices turkey bacon, smart balance, can of v8 S- string cheese L: leftover chicken & onions and field peas S: Serving of almonds D: Can of chunk light tuna, 1 tablespoon mustard & can of turnip greens mixed with vinegar and seasoning Dessert: 1 SF hard candy, and 2 cups milk Exercise: 1 hour!!!!!!!!!!!!!!! Need to: Once more, incorporate more veggies. We didn't have the gas to go to the grocery store, which I didn't know until after I got out of the gym. That sucked, but I did get to exercise for an hour! Hopefully tomorrow, we'll be able to get more gas and I'll go stock up on veggies. |
Phase II
B: 2 boiled eggs, V8 S: RF cheese L: Huge salad, salmon S: Greek yogurt D: Leftover spaghetti squash pie S: Almond butter |
This is my menu for tomorrow to keep me honest
phase II B - hard boiled egg, cheesestick S - grapes, almonds L - ww bread, turkey, lf cheese, yogurt, 2 clementines S - roasted chick peas D - chili, ff cheese, cauliflower and broccoli S - sf creamsicle or popsicle |
phase 2ish
B: wg pumpernickel w/lofat cheese&ham S:strwberries&plain yoghurt (mebbe smidgeon of agave nectar on that)&flaxseeds L:Chicken Divan or arugula&strwberry salad S:lettuce, ham&cheese roll-up D:hmmmmmmmmmmm?see lunch S:1 piece 85% dark chocolate |
Phase 2
B - steel cut oats, splenda, milk, hot tea, v8 S - yogurt L - deep dish italian pie, SF jello S - apple D - grilled chicken, steamed veggies Exercise: a quick walk between meetings and wii fit plus tonight. |
Using up food around the house:
B-nf greek yogurt, hot dog, tomato juice S-15 almonds L-lentil soup, hummos and veggies S-cheese stick D-not sure yet |
Phase 1.5
B: beans, egg, broccoli & guac S: mock snack cake L: pintos & veggie chorizo with lots of veggies S: chick pea crunchies D: salad with grilled salmon if we go out exercise: 60m walk, 10m arms w/5lb weights |
Late start planning... and the morning yoga class throws off my eating schedule. Not complaining, though, I love the classes.
Phase 2 (2 fruits and 1 grain) pre-B- cappuccino with 1% milk B - after yoga: boiled egg, 1 veggie sausage, low sodium vegetable juice L - taco salad with 2 c. shredded cabbage, 1/2 c. nf refried black beans and 1 oz lf cheddar. S - 1/2 c. nf cottage cheese with a mandarin orange D - Shrimp stirfry with tons of veggies: broccoli, red pepper, spinach, onion, carrot, etc. (Something like this) with a multigrain brown rice "medley" S/D - 1 c. nf Greek yogurt with 1/2 c. blueberries 1253 cal; 30 g fiber, 41% carb/24% fat/35% protein. |
Phase 2
B: 2 boiled eggs, V8 S: RF cheese stick L: Huge salad with salmon, kidney beans S: Greek yogurt, carrots, hummus D: Taco Bake, roasted cauliflower & grape tomatoes S: Almond butter |
Phase 2 (1 fruit, 1 grain)
B-steel cut oats, blueberries, NF milk L-Mongolian Beef from Pei Wei, brown rice S-Greek yogurt D-kabobs on the grill-sirloin steak, onions, red peppers, yellow squash, and cherry tomatoes S-peanut butter cup |
Phase 1, Day 3
B- 2 eggs, 2 turkey bacon, can V8, olive oil S- skim string cheese L- RF cheese salad S- Serving of almonds D- Cheesy chicken enchilada soup with veggies About to have my 2 cups of milk, and maybe a little chunk of 75% RF cheddar, or some beans, for a late-night snack. I don't have any fake-sweet treats. Went out to the grocery store though and got some bulk broccoli and some lean meats. Exercise- 1 hour, 5 minutes in the gym. YAY. Nah, no cheese for me, I've had plenty today. |
Phase 2
B - steel cut oats, milk, splenda, hot tea, v8 S - yogurt L - refried bean soup over cabbage slaw S - pepper strips and hummus D - baked chicken and steamed veggies a milky beverage this evening Exercise: My allergies have me dragging. I've been doing the minimum the past few days because even with the zyrtec and benadryl I'm short of breath and wheezing. I'll hit the wii fit plus for sure - I can manage the strength exercises no matter what. We've got rain on the way this afternoon/evening and that will settle the pollen down so I'm looking forward to that. :) |
B-scrambled eggs and tomato juice
S-nf latte and 15 almonds L-felafel platter with babaganoush and salad S-nf greek yogurt D-not sure yet |
Phase 2 (1 fruit, 1 grain)
B-steel cut oats, blueberries, NF milk L-beef kabobs (leftover from last night) S-Greek yogurt D-cheeseburger (no bun), big salad S-PB cup |
Phase 2 (1 grain, 2 fruits)
B - Coffee with 1% milk, steel cut oats with toasted walnuts, 1 hard-boiled egg, 1 veggie sausage, low-sodium vegetable juice L - Grilled tofu with arugula & tomato salad, unsweetened iced tea S- a mandarin orange & 1/2 c. nf cottage cheese D- Spaghetti squash deep dish pizza with zucchini, broccoli and spinach S/D- 1 c. NF Greek yogurt + 1/2 c. wild blueberries |
Phase II (kind of a repeat of what I ate yesterday)
B: Scrambled eggs, V8 S: RF cheese stick L: Salmon, kidney beans, huge salad S: Greek yogurt, carrots, hummus D: Leftover taco bake S: Fruit, almond butter |
I wasn't able to post yesterday's meal plan, so here goes!
Phase 1, day 4 B- 2 eggs, 2 turkey bacon, can v8 s- string cheese lunch- lima beans, and a hunk of reduced fat cheddar s- almonds d- lean baked skinless boneless porkchop, broccoli spears with a little cheese and smart balance after dinner snacks- a little more cheese |
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