Food Plan Week of 9/27

Food Plan week of Sept. 27  click here

Food Journal Week of 9/20

Breakfast Snack Lunch Snack Dinner Snack

scrambled egg whites       apple       skip lunch      vanilla smoothie      skip        yogurt
salsa                               string cheese                              laughing cow                           berries
1/2 english muffin                                                            6 crackers                                    flax
all fruit spread tea
tea
1/2 cup oatmeal     laughing cow        spinach salad      carrots   shredded zuchinni yogurt
dried cranberries     apple evoo,         tuna fish                hummus roasted tomatoes berries
1 tbsp peanut butter                                                                                      fresh mozzarella flax
tea tea

egg sandwich soyjoy bar french kiss sushi roll skip        Mooyah turkey burger      yogurt
3 egg whites                            no rice                                             no bun, lettuce                    berries
1 slice 2% mozz                                                                                    french fries                         flax
on 1/2 english muffin tea
turkey bacon
scrambled  hard boiled egg cucumber gazpacho mocha smoothie subwaysalad yogurt
salsa               fruit                         broccolli, black olives                                                           berries
1/2 english muffin                      5 rice crackers                                                                            flax
all fruit spread tea

egg swiss cheese cottage cheese              turkey bacon             ricotta    out – cheat Yogurt
canadian bacon    fruit                            avacado, tomato           celery                              berries
crustless quiche walnuts                       spinach open face         apricots                            flax
tea

1/2 cup oatmeal      fruit         spinach mushroom        grapes grilled salmon   air popcorn
dried cranberries cheese stick quesadilla, salsa       cottage cheese sauteed spinach
peanut butter                                                                                             sweet potato

egg, chives, swiss cheese fruit   mcdonalds snack wrap grapes Buffalo chicken Yogurt
canadian bacon cheese cottage cheese                                      leftover veggie stir fry berries
crustless quiche flax
1/2 english muffin tea

Food Plan Week of Sept. 13

Breakfast	Snack	Lunch	Snack	Dinner	Snack
banana peanut butter	Soyjoy bar	chicken, grapes, celery	mocha smoothie	skip	yogurt
		greek yogurt salad			berries
		nuts			flax
					tea
egg swiss cheese	peach	spinach mushroom	5 rice crackers	spaghetti squash	Baked apple
canadian bacon	cheese stick	quesadilla salsa, avacado	laughing cow	fresh tomato, fresh mozz	almond butter
crustless quiche					raisins flax
					greek yogurt
egg sandwich	apple	pack canned tuna	skip early dinner	Lemon mushroom  salmon	yogurt
3 egg whites	almond butter	5 rice crackers		(flank steak boys)	berries
1 slice 2% mozz		peach		kale,mango salad	flax
on 1/2 english muffin		red peppers		cauliflower puree	tea
turkey bacon				parm cheese
1/2 cup oatmeal	mini bagel	leftover salmon	skip early dinner	Buffalo baked chicken strips	Bake appled
dried cranberries	cream cheese	cauliflower		broiled zuchinni	almond butter
flax seed	coffee			steamed broccolli	raisins, flax
cottage cheese				w/ lemon	greek yogurt
peach
egg swiss cheese	cottage cheese	turkey bacon	choc protein shake	out – cheat	Yogurt
canadian bacon	grapes	avacado, tomato		grand opening	berries
crustless quiche	walnuts	spinach open face			flax
					tea
egg swiss cheese	apple	subway – salad	protein shake	Orange Tilapia/clam sauce	Yogurt
canadian bacon	cheese stick			pasta, spinach, pine nuts	berries
crustless quiche				potato	flax
berries					tea
gluten free waffle mix	skip	??	protein shake	pork tenderloin	Yogurt
peanut butter					berries
all fruit spread					flax
turkey bacon					tea

Food Journal Week of 9/13

Breakfast Snack Lunch Snack Dinner Snack

Food Plan week of Sept. 6th

	Breakfast	Snack	Lunch	Snack	Dinner	Snack	Workout
MON	scrambled egg	skip	eggplant broiled	Watermelon	Pork tenderloin satay	yogurt	boot camp
	salsa		sliced tomato	5 rice crackers	sauteed spinach	berries	yoga
	1/2 english muffin		2% mozzarella cheese	laughing cow	baked sweet potato	flax
	all fruit spread					tea
	tea
TUE	1/2 english muffin	Soyjoy bar	Fuzzy tacos salad	no snack early dinner	homemade chicken soup	Baked apple	Run
	all natural peanut butter				tofu noodles	almond butter
	greek yogurt/berries					raisins flax
						greek yogurt
WED	egg sandwich	laughing cow	open faced tuna veggie	skip early dinner	Tilapia baked fish sticks	yogurt	Boot camp
	3 egg whites	nectarine	sandwich		(skirt steak boys)	berries	yin yoga
	1 slice 2% mozz		carrot sticks		kale,mango salad	flax
	on 1/2 english muffin				broiled tomato/basil/	tea
	turkey bacon				parm cheese
THU	egg swiss chees	apple	fish sticks wrapped in	skip early dinner	grilled salmon/chicken	Yogurt	Run
	canadian bacon	cheese stick	ww tortilla, spinach,		broiled zuchinni	berries
	crustless quiche		guacamole, salsa		steamed broccolli	flax
					w/ lemon
FRI	egg swiss cheese	soy joy bar	broccolli, grapes, red onion	choc protein shake	out – cheat	Yogurt	Boot Camp 9:30
	canadian bacon		2 slices turkey bacon			berries	yoga
	crustless quiche		apple, greek yogurt			flax
			balsamic vinegar			tea
			sunflower seeds, raisins
SAT	egg swiss cheese	apple	subway – salad	leftover broccoli salad	turkey burger	Yogurt	Run
	canadian bacon	cheese stick			onion, tomato, spinach	berries
	crustless quiche				ww bun	flax
	berries					tea
SUN	Protein Pancakes	skip	open faced turkey bacon,	1 slice laughing cow	spaghetti	Yogurt	Run
	egg white,		tomato, spinach, avacado	cheese, 5 crackers	roasted tomatos, basil	berries	Yoga
	oatmeal, nectarines				fresh mozz,	flax
	turkey bacon				zuchinni “noodles”	tea

Massaged Kale Salad – from Food TV

I can’t wait to share this recipe I found on Food TV (actually Aarti, the next food network star)!  It is super healthy, really filling and easy to make.  What a tasty way to add greens into your diet.  Our TUF Massage therapist, Billie Jo and myself have been eating it all week.

 

Massaged Kale Salad

 

1 bunch Kale – remove the stalks and keep the leafy part ( I use scissors and cut along the stalk on both sides)

1 lemon

drizzle extra virgin olive oil

1 mango diced (1 cup)

2 tsp honey

1/4 cup olive oil (the recipe calls for that but you don’t need to use that much)

2 tbs. pumpkin seeds

 

Chop the Kale like you would salad greens.  Add 1/2 of the lemon’s juice and a drizzle of extra virgin olive oil.  Massage the Kale for two minutes.  The lemon juice and massaging helps break down the kale.

In a separate bowl, mix together the other 1/2 lemon juice, olive oil, and honey.  Combine the massaged kale, mango and pumpkin seeds.  Drizzle with the lemon/honey dressing and toss.

Food Bites

Lunchtime somehow doesn’t seem the same without a sandwich.  I am now a big fan of the sandwich thin 100 calorie whole wheat bread options now out there.  Several brands are available, the Pepperidge Farm brand has 1g fat, 6 grams protein and 19g carbs.  So plan for a sandwich on a workout day so you will utilize those carbs.

 

My healthy version of a BLT

 

1 Pepperidge Farm whole wheat deli flat (100 calories)

1/2 Wholly Guacamole 100 calorie snack pack (50 calories)

2 slices Turkey Bacon (80 calories)

Several slices tomato

Several leafs of baby spinach

 

Toast the deli flat and cook the 2 slices of turkey bacon in the microwave.  Spread 1/2 pack of the guacamole on the deli flats and assemble your sandwich.  Hard to believe it’s good for you!