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On Plan Thread: March 6-12, 2011
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My dinner menu plan for the week:
Sunday: Cheat Monday: Cheat Tuesday: Greek salad with chicken Wednesday: Lasagna roll-ups Thursday: Chicken breast stuffed with cheese and broccoli Friday: Chili Sat: Taco salad topped with black bean patty and/or leftover chili |
Phase II
B. coffee, poached egg on ww toast, ½ grapefruit S. glass of skim milk L. chickpea, chicken and veggies salad with lemon and oil dressing on spinach S. apple D. ww couscous with lamb and mushrooms, green beans, sliced tomato |
Wt: 172.0 - I think I may be approaching TOM?
B: 1/2 banana with PB pre-gym Sn: Cheese slice & V8 post gym L: Break-free with spinach, tomato, and RF old cheddar Sn: Veggies with 2T hummus, Skinny latte S: Vegetable soup at home, and I'll get some lettuce wraps at the gastropub Ex: 60 minute BodyCombat class I'm going to a class function tonight at a gastropub. I will probably have a couple of drinks. Should I even try to resist the tapas? Should I set a limit for myself? Should I adjust my meal plan for the day in anticipation for an off-plan evening (eg: skip dinner)? Thoughts appreciated! |
B: black beans, broccoli, egg, rf cheese * lots of salsa
L: Giant Pile of Veggies - they don't call it that anymore but I loved that name. It's roasted roots covered with sauteed kale with plenty of garlic and spicy tomatoes with cheese sprinkled over it. S: apple D: tofurkey roast with roasted turnips, sweet potatoes, carrots & onions exercise: bad hip day so probably lots of short workouts - 20m bike, 10m EA step workout (20 if I can do it), hooping, and hip/core PT exercises |
Phase 2 -
B. slight cheat - 2 slices of Wegman's Marathon bread w/ a little Brummel & Brown spread L. leftover spaghetti squash & spinach saute, cup of African Stew S. ff greek yogurt, apple slices D. Cauliflower Alfredo sauce over steamed red cabbage S. 1/2 cup of NSA ice cream |
Ok, I've been pretty off plan for the past few days and the scale and my body shows it. I feel terrible physically.
We're going on a picnic today - any ideas for food that is easily packed and not so bad? |
Zeff, you could make sandwiches in whole wheat pita pockets, or wrap lean roast beef, turkey or ham with lowfat cheese around celery sticks. Raw veggies w/hummus or ranch dressing are always good to-go foods, too. Some other suggestions would be fruit, yogurt, string cheese, nuts.
How about making a whole wheat pasta salad loaded with veggies, or a quinoa or whole wheat couscous salad? Taco bake is also good cold and could easily be packed for a picnic lunch. And don't forget deviled eggs! And, oh! Gazpacho! |
p2
1: Greek yogurt, a little agave, frozen cherries. coffee plus half n half
2: salad with tuna and rf cheese, dove dark chocolate square 3: ham roll ups with dill pickle and lc 4: pizza with rf cheese and sausage on a low carb tortilla, big green salad, roasted green beans 5: tea with stevia, too many dove dark squares. Clearly I' m not ready to have any extra around.....:( Water yes exercise: 3.5 mile walk with the pup in just under an hour. vitamins yes |
ShelfLife, I'm sure there will be on-plan choices on the tapas menu. I would think skipping dinner to make up for it could be a bad idea--if you go to the pub hungry you are more likely to make unfortunate choices.
Zef-My favorite picnic snack is green beans sauteed in olive oil and then dressed with lemon. They are super tasty cold! B-Smoothie L-another smoothie and some burnt broccoli D-Quinoa risotto w/broccoli, chicken, and bell peppers Gonna do my best to exercise today, after 2 days off in a row :( (Yay! Did it) |
Phase II
B & L: Veggie omelet, turkey sausage S: RF cheese stick D: Stir fried scallops with crack slaw and broccoli S: Almonds |
Phase 1.5
B: coffee, homemade tabbouleh made w/ WW couscous L: spaghetti squash pizza (deep dish pie) D: red lentil dal w/ 0% greek yogurt Exercise: 30 mins walk/jog at the gym |
Another off plan day for me. My friend bought mini ice cream chocolate lolly things round last night as a thank you for cooking her dinner. They've been in the freezer since last night and I've eaten 3 (whoops) of them since then. I am terrible, I can't have things like that in the house. I've thrown them in the bin, which is a terrible waste. I thought about taking them to the local train station and giving them to the homeless people, but it is sub zero outside and ice cream isn't the best thing in that weather. Bin it is!
Tomorrow i'll be back on phase 1 + an apple a day. Hopefully I can get back on the wagon and quickly... |
March 6th.
B: 1 flourless sugar free chocolate zucchini muffin L: ? maybe...yogurt, cheese string and 2 cups of v8 D: Chicken! with homemade sugar free kansas style bbq sauce Desert? who needs it? |
PHG - are you getting your 4.5 cups of veggies and just not listing them? Remember vegetable juice shouldn't replace more than 1 serving of your veggies per day
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I need to get back in the habit of posting to this thread every day. When I was doing it before, I believe it was helpful. So much to learn and remember! Right now I know I have leftover chicken spinach casserole and some of the kale, white bean and chicken soup for my next few dinners.
Zeff, I was shocked to see your post just now about you eating off plan. I've been following your posts pretty close and have been so inspired by your success. I just didn't think you had any problem staying on plan any more. Guess the "old ways" will always be there in the background just waiting to move in and take over again if we don't keep our guard up. Well girl, get back on track as so many of us are out here hoping to do as well as you are. |
TaT, I think a lot of Z's success is because she can go on plan and get back on with little issue most of the time. Something I am personally striving for, and why not start with today? I was totally OFF PLAN and while I will not go into detail, let's just say....California Pizza Kitchen.
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Monday Phase 2
B: kefir, quinoa cake with spinach and mushrooms S: edamame L: beef stew with broccoli S: carrots and a lf cheese stick D: andouille sausage with arugula and chick peas |
Okay...since I don't plan my meals ahead...here was yesterday.
SBD P1 B 2 eggs, broc, peppers, etc lf cheese S lf string cheese L Salad with feta and chicken oil and vinegar D same as breakfast S yogurt/ricotta/1 tb natural pb Cals 1695 burned 504 (1 hour weightlifting morning, 5 mins rebounding, 35 mins treadmill evening). |
Phase II -
B. oats soaked in unsweetened almond milk with mixed berries & cinnamon L. spaghetti squash & spinach saute, cup of African Stew S. apple & yogurt D. cauliflower alfredo sauce over roasted red cabbage wedge, roasted carrots S. SBD peanutbutter cup |
T&T - I know these are excuses, but my mom is in town and it is mardi gras. I've been pretty good about making the best decision at a restaurant, but sometimes even the best decision isn't really on plan. Too many carbs, too much sodium, too much alcohol and not enough exercise. My husband keeps telling me that this is life and I can only control so much, and that the biggest thing is that I don't let it snowball out of control -- I guess he is right :)
-- My day today will most likely not be really on plan, just the best decisions that I can make. I am, however, choosing to get up really early and hit the gym. I have an awesome workout planned and am really pumped for it. I'm going to start Phase 1 on Wednesday to get my cravings under control. 1: (brunch) 1/2 ezekiel english muffin, lots of spinach, 1 lc wedge, 1 poached egg; strawberry/banana/pineapple smoothie 2: snack: TBD 3: dinner: TBD exercise: 45 min. treadmill (sprints + incline), 25 min. spartacus workout (mens health magazine, cardio + strength) |
Zeffryn, I know you are struggling and I'm sorry but your story is inspirational to me. You know you are going to be eating a bit off plan due to your celebrations and you are working out to offset it a bit. And I know you will get back on plan when it all settles down again. Thanks for sharing!
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Zeff, Just so darn inspired by you as you have come so far, tried so hard and are so honest with what is happening in your life, either good or bad. You are definitely one that I try to learn from and hope, no, strike that, KNOW :cheer: that you will get past this little bump in the road and have smooth sailing again. Not to put pressure on you but just know that there are folks out here following your every move and hoping that some day we can accomplish as much as you have. Now go :kickbutt:!
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Thanks all. I'm glad I can be for you, what so many women here were (and still are) to me :)
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First day back on the wagon properly:
Phase 1.5 B: Yoghurt, homemade sugar free berry jam, tsp peanut butter S: Handful of nuts L: Broccoli soup + left over veg from last night's dinner S: Apple with peanut butter (1 tbsp) D: Pak Choi and Ginger Sweet Tofu S: Glass of hot milk I know I eat too many nuts but I love them and feel like I've cut everything else out... Tomorrow I'll try to eat just yoghurt and jam without the peanut butter... |
Phase 1
More of the same. I have a serious backlog to get through before I can buy new stuff... B - coffee with unsweetened almond milk, smoothie with Greek yogurt, cocoa powder & peanut flour L - veggie white bean soup with some lowfat cheddar on top, spinach salad with flaxseed oil, glass of low-sodium V8 S - hummus with broccoli and orange pepper strips, cup of black tea S2 - egg salad in Romaine lettuce leaves D - Spaghetti squash deep dish pie dessert - no idea |
claire - just make sure to measure that handful of nuts :) what about some cheese with the apple instead of the peanut butter - still protein, less nuts.
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Yeah good idea to sub cheese for one portion of nuts. I just love them and they are so practical for school! I love apple and peanut butter though, so I think I will swap my nuts at school for some cheese or some veg. Today was especially nut heavy, but I always eat too many!
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Monday Phase II
B: Egg Scramble S: Cottage chz w/berries L: pb oatmeal S: FF Yogurt D: Chickpea/Spinach stew w/beef Friday Cal: 2,167 Sat. Cal: 2,133 Sun. Cal: 1,227 |
p2
1: eggs, cxn sausage, lf cheese, much salsa, ls v8 with siracha
2: banana with almond butter 3: chef salad with salsa/ Greek yogurt dressing 4: grilled pork loin, roasted asparagus, roasted sweet potao fries, green beans and rye cracker with lf cheese 5: tea with stevia and a small Greek yogurt with frozen raspberries Water: fail exercise: rest day vitamin: fail again |
Techincally on plan, but epic fail on the veggie front today. Gotta hit the grocery store!
b-smoothie l-leftover jambalaya and an apple d-turkey hotdogs and ww bread |
Phase II
B: Boiled eggs, V8, turkey sausage S: RF cheese stick L: Salad, deli roast beef, guacamole, TJ's Aioli Garlic Mustard Sauce (my new infatuation), pico S: Skinny latte D: Chicken breast with mozzarella, mixed veggies, a little more guacamole S: TJ's Marcona Almonds (another new love) |
Tuesday Phase 2
B: kefir, quinoa cake L: beef stew with broccoli, 1 wasa cracker w/1 lc lite wedge S: banana with almond butter S: carrots and edamame D: not sure, b/c we are going to a church mardi gras dinner. I am told they are serving jumbalaya which I probably won't eat because of the peppers. I'll see what else is available and cobble something together. This is why I really filled up on snacks today. |
Monday...P1
B HB egg, v8 S lf string cheese, nuts L salad, chili S sf fudgsicle, PB D chili, huge bowl of veggies 35 mins treadmill, 5 mins trampoline |
Matilda, do you have a recipe posted somewhere for your quinoa cake? I'm curious about it.
Phase 2 - B. oats soaked in almond milk w/sliced mango L. cup of African Lentil Stew and a salad with no dressing S. apple and yogurt D. the last of the cauliflower alfredo sauce over roasted baby bellas and roasted carrots S. TBD, if I even need it. I'm seriously thinking of giving up my beloved desserts for Lent. |
B. Fibre1, strawberries, ground flax, sf yogurt
L. vegetarian chili, 1 cup cabbage and 1/2 c. celery as a salad with oil and lemon, sliced apple D. quesadilla on 2 small ww tortillas with mashed kidney beans, chicken, veggies and a slice of cheese 35 grams of fiber so I must drink water! |
B: Low fat quark and berries
S: Kohlrabi, red pepper and a boiled egg L: Tuna salad S: Apple with peanut butter, yoghurt D: Salmon with mozzarella, pesto and pak choi (guess what I bought lots of!) S: Hot cocoa to help me sleep Water: on track Exercise : Cycling to work and back (60mins), interval training (5k, 30mins) Comments: Much better on the nut front! |
p2
1: ww toast with peanut butter, blood orange, coffee with half n half
2: choco protein smoothie with spinach, cherries, yogurt, coconut milk 3: turkey burger, lf cheese, green salad, roasted sweet potato fries 4: tea with stevia, ham roll up with lf cheese and roasted green beans vitamin: yes water : yes exercise: 9.25 miles run walk intervals so so much easier with toast and orange!! |
B = Decaf coffee w/sf creamer (oops, I know, I know)
S - Apple and string cheese L = 2 deli chicken slices w/ff cottage cheese and pico S = 3 tsp peanut butter (I know, too much but at least I'm being honest) D = Sirloin tips w/peas and lrg salad w/radish, mushrooms, lettuce, tomato, egg, avacado and lf ranch dressing. D = 1 cup nf plain greek yogurt w/cinnamon, splenda and walnuts |
b-smoothie w/ cherries, banana, oats, spinach, yogurt, and cocoa powder
L-spinach feta wrap D-egg salad in a pita w/ spinach |
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