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Your typical menu
We have one of these threads every so often, and with a lot of new people committing themselves to better eating and better planning, I thought it would be fun to do it again.
It's useful to see each other's menus, I think, just to see the great variety there is in eating plans. Some people eat three meals with no snacks; others eat six small meals that might all be considered snacks; still others do something in between. It's also helpful to get ideas for new snacks or meals you have never thought of. So, I'll start - here's mine. I average about 1600 calories on the weekdays; I am posting typical weekday menus. Breakfast: I eat breakfast late, when I get to the office, around 9:30AM - I cannot eat early in the morning. * 1 c. Kashi Go Lean - I don't like this stuff very much, but it has a lot of protein and because I don't like it I can keep it in my office without eating through the whole box in one day. * 1/2 c. skim milk on the cereal Spread throughout the AM: * 1 c. whole milk, divided among 3 mugs of coffee :coffee: Late AM snack: * Apple or banana Lunch - one or the other of the following, from the office cafeteria: * Turkey sandwich on multi-grain with LOTS of vegetables (cucumbers, green peppers, sprouts, lettuce, tomato); small bag of pretzels * Salad - several cups spinach leaves or mixed greens, 6 oz. roast chicken, sliced cucumbers, raw broccoli, etc., a little red wine vinegar for flavor. Sometimes also a cup of vegetable soup. Early afternoon snack/dessert after lunch * Banana (if I didn't eat a banana in the morning) or apple Late afternoon/pre-gym snack - one or two of the following: * Orange * popcorn - I keep plain popcorn kernels in my office, and brown paper sandwich bags. 3 tbsp of kernels in the bag, fold over the top of the bag, 2 minutes in the microwave = tasty, fresh plain popcorn. * Boiled egg Dinner - usually a portion of something I cooked over the weekend (planned leftovers) and some fresh vegetables that I cook when I get home from the gym. Some typical examples: * Curry chicken or fish * Lentil stew or chana dal * Chicken sausage or cheese, wrapped in a lavash with sauteed broccoli and onions * Some fresh vegetable - roasted string beans, roasted cauliflower, sauteed broccoli, etc. Dessert: * Greek yogurt (I like Chobani), partially frozen (I usually stick it in the freezer when I get home, before I start preparing dinner) okay, there's mine. it's a ton of food and I am rarely hungry. I eat loads of vegetables. I would like to tweak it to include more protein, but so far it's worked pretty well for me - tasty, sustainable (though it takes a bit of planning and doing), and I've lost a nice amount of weight. What's yours? |
I'm not so good with a typical menu, but here is what I ate yesterday....
Breakfast @7am: Two pieces double fiber bread 2 tablespoons peanut butter 1 cup coffee with 2 tablespoons coffee creamer Snack @10am Sliced Apple 20 oz. water Lunch @1pm 4 oz. shrimp 7 oz. baked sweet potatos Some sort of veggie side, typically a salad: spinach, tomato, bell pepper, cucumbers with a home-made dressing (1teaspoon olive oil, balsamic vinegar, spices) Diet coke Dinner@6pm 3 oz. low-fat turkey sausage pan seared cabbage (2 cups) (I normally have red potatoes with this meal, but I had sweet potatoes with lunch....) Snack@9:30 Celery with PB Yogurt |
Mine is very similar. I have found that if I stay away from the processed food I can eat more food and still in my calorie range. I try to stay right around 1600 as well and I don't feel like I'm starving in any way.
Question for you. We both have the same start weight. How long did it take you to get down to where you're at? Here's mine Breakfast: * 1 c. raisin bran or special K * 1/2 c. 2% milk on the cereal Late AM snack: * Apple or banana or a piece of mint chocolate chip gum (my favorite thing right now) Lunch - Usually one of the following: * buffalo chicken wrap on a whole wheat tortilla * Salad - 6 oz of chicken, mixed greens, mushrooms, green peppers, onions with light dressing * tuna on wheat bread I also usually have a light yogurt or jello with lunch Early afternoon snack/dessert after lunch * apple or granola bar Dinner - Usually one of the following * Chicken, turkey or fish ( I have really been experimenting with different spices lately to give it some variety * Big salad with lots of veggies and sometimes with diced chicken Dessert: * Don't usually have dessert, but if I do it's usually jello Thanks for posting this! |
I do Weight Watchers, if that matters.
Breakfast: Orange 1/2 cup rice and 2 fried eggs with tsp butter. Lunch: A small butternut squash, roasted and then pureed and mixed with 1 oz goat cheese and 2 oz pasta for the most out of this world mac and cheese. Snack: Banana with 1 Tblspn almond butter drizzled on it. Dinner: Whole wheat cous cous with chicken and mushrooms. a beer Dessert: Blueberries and kiwi |
this is my past weeks food journal
MONDAY 1/24/2011 B: Raisin Date & Walnut Oatmeal, 1 small banana, 2 pcs bacon, coffee ML: digestive biscuit, 10 almonds on way home from gym!! L: 1.5 cups Chicken & Dumplings, Cottage Pimento Cheese on Pumpernickle Roll, Ice Water AL: Green Tea S: 4 oz Filet Mignon in Marsala Wine, small baked Sweet Potato, 1 tsp butter, 1/2 tbsp brown sugar, Small salad with 1 small tomato, 1 cup Spring mix greens, 1 tsp pinenuts, 1 tsp italian dressing, 1 TBSP Feta cheese totals: 1533.5 calories TUESDAY 1/25/2011 B: Cheesy Ham Frittata, 2 pcs Bacon, Warmed Spice Peaches, Coffee ML: Green Tea L: Almond Butter and Peach Preseves on Wheat Sammie, 1 cup Watermelon, 1 Tapioca Pudding, Ice Water AL: Pumpernickle Melba Toast with Honey Nut Cream Cheese, 7 Bing Cherries S: Hot Peachy Chicken, Green Beans Almondine, Roasted Orange Bell Peppers, Ice Water totals: 1327.3 calories WEDNESDAY 1/26/2011 B: Sweet Potato Maple Brown Sugar Oatmeal, 2 pcs Bacon, Coffee ML: 10 Almonds, 1 Digestive Biscuit L: Cottage Cheese Chicken Salad, Ruby Red Delicious Grapefruit, Lemon Lift Green Tea AL: White Chocolate Chip Popcorn S: Filet Mignon on Baguette, Homemade French Onion Soup, Ice Water totals: 1209.0 calories THURSDAY 1/27/2011 B: Scrambled Eggs, (1 whole egg, 2 extra whites), 2 pcs Bacon, Warmed Spice Peaches, Coffee ML: 2 oz diced carvery ham with 1 tsp mustard, 1 cup JUICY watermelon L: Cottage Cheese Tuna Salad with Walnuts & Golden Raisins on Rusks AL: 2 ginger snaps sandwich cookies with honey nut cream cheese filling, coffee S: Roasted Red Pepper Chicken Salad with Pine Nuts, 2 pimento cheese crackers, Ice Water, 2 European Chocolate Coins totals: 1206.5 calories FRIDAY 1/28/2011 B: Sweet Potato Maple Brown Sugar Oatmeal with Pecans, Coffee ML: 10 Almonds. Dried Mango strip, Ice Water L: White Wine Chicken Ramen Noodle Bowl, 1/3 cup Green Peas, few bell peppers slices, few onion slices, 1 cup Broccoli, 1 TBSP Almonds! Ice Water, Coffee AL: Cottage Cheese Tuna Salad with Walnuts & Golden Raisins on Rusks S: Filet Mignon and Sweet Green Pea Salad with Pine Nuts (3 cups Mixed Spring Greens and baby spinach leaves, 1/8 cup feta cheese, 1 Tbsp pine nuts, 1 TBSP Roasted Red Pepper, 1/4 sliced orange bell pepper, 1 TBSP Creamy Parmesan Dressing, 4 oz Filet Mignon cooked in Marsala Wine with grilled onions), Ice Water, Coffee totals: 1759.8 calories SATURDAY 1/29/2011 B: Carvery Ham and Egg Onion Bagel (alternative bagel), Tapioca Pudding YUM! coffee ML: Pimento Cottage Cheese on Wheat, Warmed Mandarin Oranges with Cinnamon Sprinkles Cream Tea L: Carvery Turkey on Wheat, lettuce, 7 grape tomatoes Orangel Bell Pepper Strips, Babybel Cheese, Ice Water AL: Coffee, 2 Biscoffs S: Flatout Pepperoni Pizza with Red Pepper Flakes, Ice Water totals: 1446.0 calories SUNDAY 1/30/2011 B: Cottage Cheese Sweet Potato Pecan Pancakes with 1 TBSP Maple Syrup, 2 pcs Bacon, Hot Chocolate with Whipped Cream ML: 3 Water Crackers with Laughing Cow Pimento Cheese, 7 Bing Cherries 4 Strips Orange Bell Pepper, Orange Pekot Tea L: Roast Turkey & Vermont White Cheddar sammie on Pumpernickle Raisin Roll, 7 Grape Tomatoes, 1 tbsp Honey Nut Cream Cheese, 1/2 Cup diced Watermelon, Ice Water AL: Pizzelle Ice Cream Sammie with Chocolate Gelato and Nutella and Almond Butter, Orange Tea S: White Wine Chicken Alfredo Pizza, Ice Water totals: 1560.4 calories |
Mine varies a lot because I get bored easily but more often then not its something along these lines.
Morning: One over easy egg A plain piece of whole wheat sugar free bread Mid-Morning: 1 cup plain nonfat yogurt 2 tbsp milled flax seed A fruit of some kind chopped up and mixed in Lunch: A large spinach and romaine salad w/ no dressing topped with various things such as tomatos, onions, mushrooms, cucumber, and/or carrots depending on my mood Mid-Afternoon: A steamed Jenny Oh Turkey Sausage Dinner: A chicken breast or pork chop Brocolli or Cauliflower Dessert/Final Snack if still Hungry: a low fat cheese stick or a piece of fruit or if im really ravenous a bowl of cereal |
Today's menu is as follows:
*Note- you're reading a vegetarian menu Breakfast- 1 whole wheat bagel thin w/weight watchers indiv. serving cream cheese 2 california clementines 1/2 cup fat free cottage cheese After Gym- 1 serving of Muscle Milk Light powder w/water (yummy!) Lunch- 2 cups of mini whole wheat farfalle pasta tossed w/zucchini, onion, fire roasted tomatoes, and sweet red bell pepper Dinner- spinach salad w/blueberries, strawberries, sliced almonds, & mediterranean feta. Red bell pepper stuffed w/zucchini, pearl barley, mushroom, & tomato Steamed cauliflower Snack- baby carrots w/2 tbsp. fat free ranch, & a mug of green tea |
I do Atkins, so my meals are low carb high fat.
Breakfast: Eggs or an omelet fried in butter with a side of bacon or sausage Lunch: Mixed veggie stir-fry with chunks of chicken, stir-fry seasoning and a few splashes of soy sauce Dinner: Meatballs simmered in homemade no sugar pasta sauce over spaghetti squash/ Taco salad with lettuce, taco meat, sour cream, cheese, hot sauce, and olives/ Barbecued chicken with a side of broccoli salad/ No-bean chili with lots of meat and tomatoes and a sprinkle of cheese Sometimes if I feel like I need a snack during the day I'll eat beef sticks, sliced cheese, salami rollups, or a tiny sugar-free treat. |
I've started to eat low carb because my blood sugars are high. Because I had gestational diabetes 5 years ago, I remember what my trigger foods were for glucose spikes and what ones weren't. So, I do have some carbs, just the ones that work for me:
Typical day and I eat between 1500-1700 a day: When I first get up - a high protein, low carb shake When I am finally awake and hungry: 2 eggs with a VERY small microwaved baked potato crumbled in. Sometimes with a slice of bacon. Lunch is usually my smallest meal and basically a big snack since I eat such a large breakast - usually eat either an apple with peanut butter, or a 1/2 cup of almonds, hummus with vegetables (peppers usually and cawliflower and broccoli), a garbanzo bean pesto with vegetables, or a high protein bar. Late afternoon snack is one of the things above that I didn't eat for lunch. Dinner is whatever I cook for the rest of the family, minus the starch. Last night was skinless/boneless broiled chicken breast with some spices and a ton of brussel sprouts The day before that was salmon and a huge pepper, orange slices and cilantro salad sprinkled with lime (no oil). And the day before that was baked eggplant with ground turkey and spices layered into a casserole with a bit of feta cheese baked on top. If I'm hungry for a late snack, I'll choose whatever I didn't eat for snacks before. Breakfast is usually 400-500 calories. Lunch is about 300 calories Snacks are babout 500 for the day Dinner is about 450-500 for the day. |
Breakfast:
-Greek yogurt with 1/2 serving of Special K granola Snack: -1 piece of cheese -low sodium V8 Lunch: -Healthy choice steamer of some sort Snack: -jerky or another piece of cheese Dinner: varies. usually some lean meat and veggies of some sort. |
So far today I have had
Breakfast: Chicken Parmegana (leftover) 300cals Mid Morning Snack: Fruit Cup 200 cals Lunch: Sushi(8 pieces) 300 cals and coke 100 cals |
Here's what I had a few days ago (can't remember yesterdays)
Breakfast: one egg sunnyside up, whole wheat English muffin with half tblspn butter and one tblspn raspberry jam, Trader Joe's ginger spice coffee with 3 oz unsweetened plain soymilk. First lunch: one cup fresh green beans dipped in two tblspns Basil tomato hummus, one satsuma and a little over a cup of homemade chilli Second lunch: turkey, tomato, half sandwich with mayo, mustard and avacado. And a grapefruit Dinner: one mini bacon cheeseburger with extra tomato from Kidd valley. And drip coffee with about 4oz 2% milk Drank 70oz water throughout the day. No dessert. Meals 4hrs apart from each other. |
My typical day on WW is as follows:
BreakfastB- Coffee w/ skim milk 2 slices light bread toast 1 egg omelette Snack Fiber 1 bar Coffee w/ milk Lunch WW meal 1 apple + 1 orange cut up in slices Late afternoon snack Sometimes I'll have hot chocolate made from GNC Lean shake chocolate protein powder-I make it hot cause it is so cold nowdays! Dinner A turkey sandwich Greek yogurt Fruit Sometimes low fat popcorn Snack Pretzels |
Thanks for adding to the list, folks. It's good to see the variety.
I am envious of you folks eating eggs in the morning. I find I cannot eat very soon after I wake up (this has always been true for me), so I can't eat before I get to work in the morning. This rules out nice hot breakfasts like eggs for me, at least on the weekdays. Quote:
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Anyway - it averages to about 4 pounds a month, some months more and some less. That's fine with me. Lots of people lose faster, but I'm learning not to think of it as a race, not to be in any kind of a hurry. It would probably be frustratingly slow for some people, but for me learning to be patient has been a key to sustaining my weight loss for so long. I have never stayed with a plan as long as 17 months, and I've never lost as much as 75 pounds. It's meant a plan that is a little less strict, a little less all-or-nothing. It's meant accepting that sometimes I'm going to choose having a couple of martinis, or overeating that one wonderful weekend meal, over seeing a loss on the scale that week. I've convinced myself to view those conscious choices as just fine, not a failure of will and not falling off the wagon, and not excuses to cast my whole plan out the window and fall face-first into the cassoulet. |
I love these threads!
Mine for today: B: 1 egg sunny side up on whole grain toast spread with Laughing Cow, and a coffee with skim milk L: 2 cups of home-made vegetable soup with half a cup of 1% cottage cheese stirred in S: 6 whole-grain melba toast crackers with natural peanut butter and a tall non-fat latte D: home-made chili with low-fat sour cream and a sprinkle of cheddar; a slice of Calabrese bread; a glass of wine (this is an unusual dinner for me - snow day here! Normally it's some sort of lean protein, lots of veg, and a small portion of starch). |
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I'm currently a stay at home mom, but now that my youngest is in K'garten, I'm looking to jump back in ( a few resumes out). For now, I eat when I want to eat and waht I want to eat. Going back to work will be a challenge. it's where I failed the last two times I lost weight and regained (changed jobs in the middle of a faster weight loss). So, like now, I drink that shake in the morning (all I can handle), and then around 10 am I make the eggs. Can't do that if I'm working. We'll see how it goes - baby steps. But I love what you say and I'm living my life that way now too.... I just have to watch those simple carbs because of blood sugar issues, but those I'm finding, are surprisingly easy to work around too, without reverting to fake sugars much either. |
It's been a very busy week at work, so food isn't too fancy. Today I had
B: cup of coffee with coconut milk L: large bowl of seafood curry soup (made with a cauliflower/leek soup base), 1 hardboiled egg S: a second hardboiled egg made into deviled egg with homemade mayo D: is probably going to be burgers (grassfed, no bun) and a large salad and/or sauteed cabbage. Will likely have a few nuts as a snack after dinner. **Oh, yeah, I also had some almonds at work - forgot about that. |
Breakfast
2 hard boiled eggs (or 2 scrambled eggs or cottage cheese with strawberries) Lunch Salad with chicken breast (various lettuce, cranberries or figs, pecans or walnuts candied, crumbled goat cheese, strawberries or apples, other veggies if available) Balsamic vinegar (plain) for dressing Dinner (although it varies) Brown rice Collard greens Black beans Snacks (throughout the day) Apple with almond butter Chobani greek yogurt Dark chocolate (sometimes) |
Breakfast:
13 almonds, 1/3 cup Fage yogurt, 1 tsp brown sugar, a piece of fruit. or English muffin, 1 slice bacon, laughing cow cheese. Lunch: I bake chicken once a week and freeze for lunches Couscous, veg, chicken. or Spring salad mix with fruit, pecans, chicken, and light honey dijon dressing or Chicken and vegetable fajita with tomato/cucumber/romaine with light french dressing or English muffin cheese pizza with the same salad as above. Dinner: More variety here, nothing really typical. If I am making one of the kids favorites, I will eat one of the above lunch meals. Otherwise, it is a healthy meal for all. One of my favorite standbys is just chicken with rice, broccoli, cauliflower, slivered almonds, and a little olive oil. Snacks: Popchips, laughing cow cheese on apple slices, dark chocolate, Skinny Cow icecream, almonds, string cheese, fruit. |
Here is what an optimistic and ideal "good day" looks like for me. I prefer very small breakfasts.
B: Dannon "bio" yogurt, plain, 80g L: Vegetable stir fry with kimchee, egg and tofu, fruit and cheese for dessert Snacks: 80g yogurt, banana, mini tomatoes, nuts, Soyjoy bars (not all in one day hopefully!) D: Salmon fillet with an egg/tofu/vegetable scramble seasoned with curried ketchup |
I don't really have a "typical" day, but here is as close I can get.
B: 1/2 cup Kashi GoLean Crunch, 1/2 banana, 1/2 cup Fage nonfat Greek Yogurt L: 1 baked potato with some sort of protein filling (usually canned tuna) and a little reduced fat cheese, 1 bowl of salad with lots of veggies (normally it's a spring mix salad with tomato and avocado and fat free Feta), 2nd half of the banana S: always changes. Usually toast with hummus or laughing cow wedge. D: Where the most variety comes in. I can't pinpoint dinner, but it usually involves a lean protein (chicken or fish), veggies, and 1 carb/starch. |
Now that I've written this all out, I'm a little embarrassed about it. Also, I currently don't have control over the type of meat, soup or salad in my lunch. Thinking more about saying "eff this" to school lunch and making my own.
Breakfast Dannon Bio yogurt (coconut, aloe or hone-apple), 80g Coffee with one tbsp of creamer, 1tsp sugar Lunch Rice (or bread) Soup Meat "Salad" (pickled vegetables/coleslaw/boiled veggies) 2% milk Dinner Brown rice or a slice of wheat bread Egg-white scramble with veggies OR stir-fried veggies Tofu Snacks Unsweet tea Low-cal hot chocolate |
Thought I'd join in, but I'm just going to post today. Although in retrospect it doesn't look like the best day haha. And I'm about to eat a Godiva chocolate that my sister brought me back from her recent trip to the US.
Breakfast: Coffee with 25ml skim milk English muffin with 5gm butter blend and 3gm Marmite Lunch: Zucchini/squash stuffed with ground beef and rice, cooked in tomato puree/water with green beans. 50gm greek yoghurt on top. Dinner: Chicken casserole thing with mushrooms, olives, tomatoes, herbs, etc, served over low GI long grain rice. Dessert: Godiva chocolate MMMMM. Total calories: 1221 Usually I'd eat cereal for breakfast, there would be fruit as snacks...and probably less rice in one day! |
I don't have a typical daily menu, but here's what I had yesterday...
A cup of coffee with a splash of sugar free creamer Breakfast: 1 whole wheat pita 1 egg cooked in pam with onions, mushrooms, tomatoes, and green pepper 1 light and fit yogurt with blueberries Lunch: 1 whole wheat pita with home-roasted turkey, avocado, and tomato/drizzle of green goddess dressing 1 bowl of turkey noodle soup (we cooked a turkey) 1 apple Dinner: 5 turkey meatballs simmered in sugar free/reduced sodium spaghetti sauce 1 small potato roasted in wedges with pam and Mrs. Dash, with a dollop of reduced fat sour cream A whole mess of brussels sprouts roasted with onions No snack, but I always leave the option of an apple or a yogurt at night YUMMY day! |
rainbowsmiles, I want to eat what YOU eat! :D
Actually, mine varies quite a bit...I rarely have the same thing in 3 months. Here are some things, I follow Weight Watchers: BREAKFAST 2 breakfast tacos with corn tortillas, reduced fat cheddar, salsa, egg substitute and Oscar Mayer Center Cut bacon (2 pieces) + a banana (this morning's, 6 pts) OR 1 Oroweat Double Fiber English Muffin + 2 tsp peanut butter + 1 banana + high fiber maple oatmeal OR 1 c Dannon Fit and Light vanilla yogurt + berries + 2 Tbls oats SNACKS fruit or cheese stick or both, or light popcorn LUNCH leftovers from night before's dinner DINNER last night: Cheese Soup Ole! + piece of garlic bread OR ham and beans in the crockpot OR pepper steak with brown rice OR spinach and mushroom frittata OR whatever...I just eat as healthy as I can 90% of the time. DESSERT I rarely have dessert because I'm not a dessert person, but sometimes a Skinny Cow or lowfat ice cream treat. |
I'm trying to start the day off with plain wheat toast or a small bowl of cereal,
trying to have at least one salad a day, veggies...mostly I'm just trying to make healthy choices. I'm working on something more structured, though. |
Pretty typical day...
Breakfast: english muffin with 1-2 oz deli meat, a slice of apple and an oz of avocado OR a half oz of sharp cheddar Snack throughout morning: String Cheese and/or Apple Lunch: chicken breast with spinach and lentils Snack: CornThin with 1Tbs of artichoke dip or almonds with dried cranberries. Dinner: Tilapia with red pepper sauce, peas and spinach Snack: Lil' Drum ice cream or a small portion of dark chocolate m&ms 48-64oz of water. Daily Total around 1500, varies. |
Here's a typical day in the life of a 1200 cal, low-ish carber!
Breakfast: 2 toasted cinnamon mini-bagels w/ 2 Tbsp low-fat cream cheese, coffee w/ Stevia and 2 Tbsp half-and-half Snack: Avocado half with lemon juice and a little salt Lunch: Macaroni and cheese Lean Cuisine with 1/8 c pickled jalapenos Snack: 2 Tbsp all-natural peanut butter Dinner: 2 cups southwest pumpkin soup, 1 herb and cheese biscuit, green beans and salad without dressing. Yummy! |
I love these threads too; they give me such great ideas. I see some ingenious and tasty possibilities every time I read all these menus. :)
I don't have too many "typical" days as I get bored easily and have the luxury of free time to cook, so here's the day before yesterday's menu: Breakfast: 2 egg whites plus 1 whole egg scrambled with peppers, tomatoes, and onions served with one toasted English muffin spread with half a tablespoon of grape jelly (350) Lunch: Half a cup of chili con carne alongside a wrap containing roast chicken, thin-sliced apples, even thinner red onions, mixed greens, and half a tablespoon of olive oil mayo (350) Dinner: Twelve ounces of homemade chicken-vegetable curry that's very heavy on the vegetables, half a cup of a pre-packaged chickpea curry (super-hot), and a couple of tablespoons of yogurt to cool my mouth between bites (550) Snacks: That day it was an orange and a couple of pecans and a blueberry-pie yogurt eaten as dessert after lunch. I've got a lot of snacky options to choose from, though, including a fruit bowl big enough to bathe a toddler in. :D |
I've been edging away from making soups, to baking sliced vegetables.
Typically I line a pan with a small amount of sunflower oil, about half a teaspoon at most... enough to wipe it into a thin film with a finger. Put the veggies in, drizzle lightly with egg white (maybe 5 spoonfuls) and then spices. It's a good way to use up sweet potatoes, regular potatoes, and squash when you have an excess of them. |
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This is my supper menu for the next 14 days..
I allow myself 20 grams of carbs a day.
Every breakfast I have ISO Femme it's only 3 grams of carbs. Every lunch I have a salad either with or without chicken. 2 grams carbs (dressing) and for supper yummm.... this is my menu for the next two weeks just for supper.. MUSHROOM & SPINACH OMELET 2 tablespoons butter, divided 6-8 fresh mushrooms, sliced, 5 ounces Salt and pepper, to taste Pinch garlic powder 4 eggs, beaten 1 ounce Swiss cheese, shredded 1 handful fresh baby spinach, about 1/2 ounce Chives, chopped, optional In a very large skillet, sauté the mushrooms in 1 tablespoon butter until tender; season with salt, pepper and garlic powder. Remove the mushrooms from the pan and keep warm. Heat the remaining tablespoon butter in the same skillet over medium heat. Beat the eggs with a little salt and pepper and pour into the hot butter; swirl the pan to coat the entire bottom of the pan with egg. As soon as the egg is nearly set, place the cheese over half of the omelet. Top the cheese with the spinach leaves and hot mushrooms. Let cook a minute or so to start wilting the spinach. Carefully fold the empty side of the omelet over the filling and slide onto a serving plate and sprinkle with chives, if desired. Alternately, you could make two omelets using half of the mushroom filling, spinach and cheese in each. Makes 2 servings Do not freeze Per Serving: 321 Calories; 26g Fat; 19g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs This makes a nice, fancy-looking omelet for two. Sarah said she uses Monterey Jack cheese in hers, but I changed that to Swiss cheese because I had some on hand. Believe it or not, 1/2 ounce of fresh spinach is a pretty big handful. I weighed out a full ounce and couldn't fit it all in. SATURDAY PHILLY CHEESESTEAK 1 steak 1/4 cup onion, sliced or chopped, 1 1/2 ounces 1/2 green pepper, sliced or chopped, about 3 ounces 1/4 of a 4 ounce can mushrooms, drained Butter or oil Salt and pepper 1/2 ounce Monterey jack cheese, sliced Season and grill the steak as desired. Leave whole or slice into bite-sized pieces. Sauté the onion, pepper, and mushrooms in butter or oil until they caramelize. Season to taste. Top the steak with the vegetables, then the cheese. Broil to melt the cheese. Makes 1 serving Do not freeze Per Serving; 9g Carbohydrate;; 6g Net Carbs SUNDAY LAREDO BARBECUED POT ROAST 3 pound boneless chuck roast 1 small onion, coarsely chopped, 2 1/2 ounces 1 clove garlic, chopped 8 ounce can tomato sauce 1/4 cup granular Splenda 2 tablespoons vinegar 1 teaspoon yellow mustard 1 tablespoon Worcestershire sauce 2 teaspoon salt 1/4 teaspoon pepper 1 teaspoon liquid smoke, optional Brown the roast in hot oil in a large skillet; place in a slow cooker. Sauté the onion and garlic in the pan drippings; add to the slow cooker. In a small bowl, mix the remaining ingredients; pour over the roast. Cook on LOW 6 hours. Makes about 8 servings Can be frozen Per Serving:; 3.5g Carbohydrate;; 3.5g Net Carbs MONDAY LEFTOVERS TUESDAY POT ROAST Chuck roast Toasted or regular onion powder Garlic powder Salt Pepper Any other desired seasonings Carrots, in large chunks, optional Other low carb vegetables that are suitable for roasting (onions, celery, turnips, rutabaga, etc.), cut into chunks Place the roast in a roasting pan or 9x13" baking pan. Sprinkle liberally with your desired seasonings on both sides. Arrange the carrots and other vegetables, if using, around the meat and sprinkle them with seasonings. Cover the pan with heavy foil and roast at 325º for about 4-5 hours until tender. The number of servings will vary with size of roast Can be frozen * You could use a package of dry onion soup mix for this, but keep in mind that the soup mix is pretty high in carbs. Figure about 3 net carbs per serving for the meat only, plus whatever veggies you add. Another option would be to use some low carb Onion Soup Mix. With Carrots: Per Serving: 273 Calories; 13g Fat; 32g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs Without Carrots: Per Serving: 258 Calories; 13g Fat; 31g Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs (Add additional carbs for other vegetables) I was hoping to make some nice gravy with the pan drippings, but I ended up with almost none. Next time I may add a little water or beef broth to the pan while roasting. WEDNESDAY SPICY PEPPER BEEF Marinade: 6 tablespoons soy sauce 1/4 teaspoon pepper 2 pounds top sirloin steak, sliced thinly across the grain 3 tablespoons oil, divided 1 teaspoon fresh ginger, grated 1 teaspoon crushed red pepper 2 green bell peppers, julienned 1 red bell pepper, julienned 1 medium onion, sliced thin, 4 ounces 1 teaspoon granular Splenda 1/4 teaspoon salt 1/2 teaspoon pepper 1 tablespoon sesame oil 1/2 teaspoon xanthan gum, optional Put the sliced beef in a zipper bag and add the marinade. Marinate in the refrigerator at least 30 minutes or up to 1 hour. Heat 2 tablespoons of the oil in a large nonstick skillet or wok over medium-high heat. Add the ginger and crushed red pepper. Cook and stir 5 seconds. Add the beef and marinade. Stir-fry just until the meat is no longer pink, about 1-2 minutes. Remove the beef and keep warm. Add the peppers and onions to the pan with the remaining tablespoon of oil. Cook until tender-crisp, 1-2 minutes. Return the beef to the pan; stir in the Splenda, salt, pepper and sesame oil. If you would like to thicken the sauce, push the meat and peppers to one side of the pan. Sprinkle the xanthan gum over the meat. Quickly stir it in and toss everything together. The sauce should thicken by serving time without further cooking. Makes about 6 servings Do not freeze Per Serving: 300 Calories; 16g Fat; 32g Protein; 7g Carbohydrate; 2g Dietary Fiber; 5g Net Carbs This recipe is from Low Carb Luxury. I added some onion simply because I thought it could use some. I also used 2 pounds of steak instead of the 1 1/2 pounds called for because that's what was in the package that I bought. To save money, I only used one red bell pepper instead of two. I like this dish very much. The black pepper gives the sauce a unique flavor and the red pepper flakes give it a little kick of heat. Try not to cook the steak too long or it may get tough THURSDAY SPRINGS CHICKEN 4 boneless chicken breasts 8 pieces bacon, coarsely chopped 8 ounces fresh mushrooms, sliced 1 tablespoon butter 1 clove garlic, minced 4 ounces cheddar cheese, shredded Season the chicken with the seasonings of your choice (I use Spicy Seasoning Salt); grill until just done. Keep the chicken warm. Meanwhile, fry the bacon in a skillet until crisp; drain on paper towels. In the same skillet, sauté the mushrooms and garlic in butter, seasoning with salt to taste. Cook until the juices have evaporated. Place the chicken on a foil-lined baking sheet. Top each piece of chicken with 1/4 of the mushrooms and bacon, then with the shredded cheese. Broil until cheese is melted and bubbly. Makes 4 servings I think this could be frozen Per Serving: 356 Calories; 20g Fat; 40g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs I found it a bit too tricky to get all the ingredients prepared and assembled while still hot. Instead of trying to keep everything warm, I just assembled and baked them at 350º for 10 minutes or so, until hot and the cheese had melted FRIDAY CHICKEN PARMESAN II 1/2 cup freshly grated parmesan cheese, 2 ounces 1 tablespoon fresh parsley 1/2 teaspoon basil 1/2 teaspoon paprika 1/2 teaspoon salt 1/4 teaspoon pepper Pinch garlic powder 3 boneless chicken breasts, pounded thin 1/4 cup butter, melted 3 tablespoons spaghetti sauce 3 ounces mozzarella cheese, shredded Mix the first 7 ingredients in a shallow dish or pie pan. Dip the chicken in the melted butter, then coat with the parmesan mixture. Put in a greased baking pan. Bake 350º for 20 minutes or so until chicken is done, depending on the size of the breasts. Top each breast with 1 tablespoon of the spaghetti sauce and 1 ounce of the mozzarella. Return to the oven for a few minutes until the cheese is melted and bubbly. Makes 3 servings Can be frozen Per Serving: 456 Calories; 30g Fat; 42g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs SATURDAY SEOUL CHICKEN 6-8 chicken thighs, skin on 5 tablespoons soy sauce 1/4 cup granular Splenda or equivalent liquid Splenda 1/4 teaspoon pepper 1/4 cup green onion, chopped 1 tablespoon garlic, minced 1 tablespoon sesame oil 5 tablespoons water Xanthan gum, optional Place the chicken pieces in a gallon size ziploc bag. Mix the remaining ingredients, except the xanthan gum, in a small bowl. Pour the marinade into the bag with the chicken. Close the bag and knead gently to coat all of the chicken pieces. Place in a shallow pan, just in case the bag leaks. Put in the refrigerator and marinate at least 1 hour, turning the bag over occasionally. Dump the entire contents of the bag into a 9x13" glass baking pan. Arrange the thighs skin side up. Bake at 425º for 35-40 minutes until the meat is done. Remove the chicken from the baking pan to a serving platter and keep warm. Skim most of the fat off the juices remaining in the pan and pour into a small saucepan. Bring to a boil and lightly sprinkle the xanthan over the liquid while whisking briskly. Be careful not to let it get too thick. Stop before you think it's thick enough or you'll get glue. Serve the sauce over chicken. With granular Splenda: Per 1/6 Recipe: 300 Calories; 21g Fat; 23g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs SUNDAY CHICKEN PIZZA 1 boneless chicken breast, about 5 1/2 ounces Dash Italian seasoning Dash garlic powder Dash salt Toppings: 1 tablespoon pizza sauce 1/2 ounce pepperoni, 8 thin slices 1/2 large fresh mushroom, sliced thin, 1/2 ounce 1 ounce Italian sausage, cooked and crumbled 1 ounce mozzarella cheese, shredded 2 tablespoons green pepper, minced, 1/2 ounce 1 tablespoon red onion, minced, 1/4 ounce Pound the chicken as thin as possible without tearing it. Season both sides of the chicken with the seasonings and place it on a foil-lined baking sheet. Spread the pizza sauce on the top of the chicken. Arrange the remaining topping ingredients in this order: pepperoni, mushrooms, sausage, cheese, peppers and then the onions. Lightly sprinkle with a little more Italian seasoning and garlic powder. Bake at 400º 10 minutes. Do not overcook. Makes 1 serving Per Serving: 438 Calories; 23g Fat; 51g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs MONDAY CHILE CHICKEN MONTEREY 4 boneless chicken breasts Seasonings of your choice 1 tablespoon butter 1 small onion, chopped, 2 1/2 ounces 4 ounce can mushrooms or 1/4 pound fresh mushrooms, sliced 4 ounce can chopped green chiles 4 ounces pepper-jack cheese, shredded Flatten and season the chicken breasts; grill and keep warm. Meanwhile, in a small skillet, sauté the onions and mushrooms in butter until the onions are tender. Stir in the chiles. Place the chicken pieces on a baking sheet or in a shallow baking pan. Top with the mushroom mixture, then with the cheese. Bake at 350º about 5-10 minutes until the cheese has melted. Makes 4 servings Do not freeze Per Serving: 224 Calories; 8g Fat; 32g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Net Carbs TUESDAY SPICY ASIAN CABBAGE 2 tablespoons oil 1 medium onion, slivered, 4 ounces 12 ounces coleslaw mix with carrots, about 6 cups 1 tablespoon soy sauce 1 tablespoon oyster sauce Dash pepper Pinch crushed red pepper Heat the oil over medium-high heat in a wok or very large skillet. Sauté the onion for a few minutes until it starts to soften. Add the cabbage and stir-fry until it wilts but still has a little crunch to it. Add the remaining ingredients and toss to mix well. Makes about 4 servings Freezing not recommended Per Serving: 96 Calories; 7g Fat; 2g Protein; 8g Carbohydrate; 2.5g Dietary Fiber; 5.5g Net Carbs TUESDAY EGG FOO YUNG 2-3 eggs 1/2 teaspoon soy sauce, about Salt and pepper, to taste 1 teaspoon butter 1/2 serving Spicy Asian Cabbage * Warm the cabbage mixture, or your choice of vegetables and meats in the microwave and set aside. Meanwhile, heat the butter in a medium nonstick skillet over medium heat. Whisk the eggs, soy sauce and salt and pepper to taste. Go easy on the salt because the soy sauce is salty. When the butter in the skillet is hot, pour in half of the egg mixture and swirl to spread it over the entire bottom of the pan. Top with the vegetable/meat mixture, covering the entire surface of the eggs. Pour the remaining egg mixture all over the top of the vegetables, coating them as well as possible. Cook until the egg is set on the bottom and slightly browned. Carefully flip the whole pancake over and cook on the other side until lightly browned. Slide the egg pancake out onto a serving plate. Makes 1 serving Do not freeze * Connie sautéed some onion, broccoli slaw, cabbage, mushrooms and leftover diced meat. I think that just about any kind of cooked veggies and meats would work great in this. I think that leftover peppers and onions from fajitas would be great as would leftover taco meat, cheese and salsa. Per Serving: 232 Calories; 17g Fat; 14g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs This is based on a recipe I saw on Low Carb Friends. It was posted by Connie (RVlady). My version posted here is the method she used and not so much her recipe as she posted it. I had some leftover Spicy Asian Cabbage which I thought would make a nice filling for the egg foo yung and it did. If you'd like to see how Connie made hers, click here. Since this is more about the cooking method than an actual recipe, the ingredient amounts are approximate and so are the counts. Mine didn't turn out very pretty but take a look at Kevin's picture in that recipe thread. I think I had my stove turned a little too high and the eggs got too dark. Flipping the egg pancake is tricky because of its size. I think that the trick is to flip it very quickly. WEDNESDAY QUESADILLA QUICHE 8 ounces cheddar cheese, shredded 4 ounce can chopped green chiles 1 medium Roma tomato, seeded and diced, about 4 ounces 5 green onions, chopped 6 eggs 1/2 cup heavy cream 1/2 teaspoon salt Put the cheese, chiles, tomatoes and green onions in a greased 9 1/2-10" pie plate. In a medium bowl, whisk together the eggs, cream and salt. Pour into the pie plate and mix everything just to combine. Bake at 350º 35 minutes or until the center is set. Let stand 10 minutes before serving. Makes 6-8 servings Can be frozen Per 1/6 Recipe: 306 Calories; 25g Fat; 17g Protein; 4g Carbohydrate; .5g Dietary Fiber; 3.5g Net Carbs Per 1/8 Recipe: 230 Calories; 19g Fat; 13g Protein; 3g Carbohydrate; .5g Dietary Fiber; 2.5g Net Carbs THURSDAY MOCKAFONI & CHEESE 16 ounce bag frozen cauliflower 4 ounces cream cheese 2 tablespoons heavy cream or low carb milk 4 ounces cheddar cheese, shredded 2 green onions, finely chopped 1 teaspoon minced chives, optional 1/2 teaspoon salt, or to taste 1/2 teaspoon pepper, or to taste 2 ounces cheddar cheese, shredded Cook the cauliflower until tender; drain well. In a 1 1/2 quart casserole; soften the cream cheese in the microwave about 30-40 seconds on HIGH. Whisk in the cream until smooth, then stir in 4 ounces cheddar cheese. Microwave on MEDIUM about 2-3 minutes or until the cheese is melted. Stir well until creamy and smooth, microwaving a little longer if necessary. Stir in the green onions, chives, salt and pepper. Add the cauliflower and gently fold into the cheese sauce to coat well. Adjust the seasonings if needed. Top with the remaining 2 ounces cheese and bake at 350º for 35 minutes, until bubbly and brown on top. Makes 4-6 servings Can be frozen Per 1/4 Recipe: 326 Calories; 27g Fat; 15g Protein; 8g Carbohydrate; 3g Dietary Fiber; 5g Net Carbs I included all counts if anyone is interested..... I just started this "way of eating" Nov.1st 2010.. I hit the 40lbs lose Feb. 4 2011 |
Oh Canada - what wonderful recipes! Thanks for sharing them. I'll be using several for sure!
My typical day: Breakfast: 2 fresh eggs (I have chickens) scrambled in 1/2 tsp butter 1 sourdough English muffin or homemade whole wheat bread with 1 tsp butter 2 clementines large cup of coffee with 1/2 cup of 1% milk, heated Mid-morning snack: 1 apple, chopped small handful dried blueberries 6 oz. homemade yogurt cinnamon Lunch: 1 cup homemade vegetable soup Mid-afternoon snack: 29 peanuts cup of black or green tea Dinner: 6 oz. tuna packed in water, drained 10 grape tomatoes 8 kalamata olives 1/2 cup beans, rinsed chopped greens, parsley, onions, red pepper, celery dressing made with 1 TB olive oil, 1 tsp Dijon mustard, 1 TB lemon juice 6 oz. white wine Dessert (if any): 15 semi-sweet chocolate chips I keep my calories at no more than 1,650 per day. |
This is a good idea! I like routine, but sometimes there's a fine line between routine and rut, so it's good to get some new ideas for meals. I can cook but I'm not very creative - now I can go search for recipes for some of the meals y'all make.
I'm a calorie counter and aim for 1200-1400 calories per day. My breakfasts and lunches are pretty set; I rotate among 2-4 set menus for those, which works really well for my planning, budget, and calories. Dinner is where I do different stuff. Breakfast: (300-350 cals) Egg muffin with 100 cal English muffin, turkey bacon, 1 egg + 1 egg white, and thin slice of cheddar. OR Greek yogurt with mixed berries and uncooked oats or Fiber One cereal OR Whole wheat tortilla with 2 Tbs. PB, half a banana, apple slices OR Whatever leftover veggies I have thrown into an omelet. Morning snack: More for munchies than hunger Celery and carrot sticks Lunch: (300-350 cals) Turkey sandwich on light wheat, with hummus and spinach leaves; fruit; occasionally baked chips OR Greek yogurt with berries and Fiber One cereal or uncooked oats Snack: Fruit and 1/2 ounce nuts OR Chopped veggies with LC wedge OR Luna mini bar (if I'm traveling) OR Greek yogurt Dinner: This changes, but usually looks like this (400-600 cals) Lean protein (chicken breast, salmon, very occasionally extra lean beef) Sometimes beans (I love black beans) Veggies (tons of these, sauteed or roasted or steamed) Oil (1/2 - 1 Tbs. olive oil) Occasionally I'll have a Flatout wrap as well Dessert: Fruit OR Jello SF pudding, frozen then put into a plain ice cream cone (80 cals and YUMMY!) OR Square of dark chocolate OR Single pack Reese's cup (80 cals) OR 25 cal hot chocolate OR cup of hot tea |
I loved reading this thread. It gives me ideas for when I am working on maintenance!
I am doing Medifast right now. Here's a typical day: 7am: coffee with sugar free creamer 8AM: pancakes with 1T peanut butter and 1T sugar free strawberry jelly, with apple cinnamon tea 10AM: hot cocoa made with coffee (a mocha!) 12 noon: chicken noodle soup 3PM: peanut butter crunch bar 6PM: 5 oz flat iron steak marinated in rosemary & garlic, 1 c steamed broccoli, 1 c mixed baby field greens with light Balsamic vinaigrette 7PM: decaf Candy Cane green tea 8:30PM: brownie Pretty satisfying. |
I tend to go more on a week to week basis. Some days I don't think I'm eating enough, but other days I'm sure I go over. I know there are diets like that and I figure that is the best way for me not to have this golden number I start to obsess over. (i.e. 1500 cals)
I'm kind of fighting this on two fronts. 1: I have issues with over eating / binging. 2. I alternate that with over restricting which then leads to a binge. So I need to not over-eat but if I get too obsessed with counting / measuring, I slip into over restricting. Sucks. Typical though: I used to have a coffee (with fat free coffee mate) and a water, then gym, first thing in the AM. But starting tomorrow, I will also have a yogurt, so I'm not going on an empty stomach. After gym Breakfast: egg beaters omelette with random veggies (spinach, onions) maybe black beans or maybe not. Another coffee with FF creamer and some fruit if we have some (which we usually do) blue berries or strawberries. Or a yogurt, but I'll be eating that pre-work out now. Lunch: Wrap with tofu, feta cheese, fresh spinach, raddichio, onions and some type of low cal dressing. Usually a low fat granola bar. Maybe not. Depends. Sometimes I'll hae a sandwich, with turkey and some cooked veggie on the side. I try to switch things up. After noon snack: I usually get hungry around 3pm. So I'll have a yogurt IF I haven't had one yet that day. If I have, the maybe a granola bar IF I haven't had one yet that day. Or some fruit. I usually find something small. And a cup of coffee with FF creamer. Occasionally I'll just have the coffee. Dinner: Some type of meal concoction with a protien (tofu or beans or chicken sometimes) random veggies, and usually a tsp (small amount) of olive oil in there. If I make a standard dinner b/c hubby is home, I just dont serve the startch (like rice) for my self. Night snack: Is hit or miss depending on when I have dinner and how late I stay up, but I'll either have a granola bar or once and a while a small amount of wine! ;) |
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