Food Plan Week of 9/27

25 Sep

Food Plan week of Sept. 27¬† click here ūüôā


Food Journal Week of 9/20

19 Sep

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
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 Рcheat Yogurt
canadian bacon    fruit                            avacado, tomato           celery                              berries
crustless quiche walnuts                       spinach open face         apricots                            flax

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

13 Sep
Breakfast Snack Lunch Snack Dinner Snack
banana peanut butter Soyjoy bar chicken, grapes, celery mocha smoothie skip yogurt
    greek yogurt salad     berries
    nuts     flax
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
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
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

13 Sep

Breakfast Snack Lunch Snack Dinner Snack

Food Plan week of Sept. 6th

6 Sep
  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  
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

2 Sep

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

27 Jul
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!