Nov. 17th Menu

Sorry guys! I have had a stressful weekend. I lost track of most of what I ate (and it was probably a good thing because I don't think any of it was good for me). But I am back with a vengeance, ready to start this week right and finish it strong!

Morning Jump-start snack- 4:30 am (had a meeting in McKinney this morning at 6 am):

This was just to tide me over until I ate a real breakfast later.

Newton's Strawberry Minis

Nutritional Facts: 130 calories, 25 fat calories, 3g fat, 0.5g sat. fat, 0mg chl., 140mg sodium, 27g carbs, 2g fiber, 15g sugar, 1g protein

Breakfast - 8 am:

Chick-Fil-A Chick-n-minis, 3 pack with hash browns and a bottled water
Nutritional Facts (not including hashbrowns): 270 calories, 100 fat calories, 11g fat, 3.5g sat. fat, 1g trans fat, 50mg chl., 640mg sodium, 28g carbs, 1g fiber, 6g sugar, 14g protein

Morning Snack - 10:30 am:

Handful of South Beach Diet Approved Nut mix

Lunch - 12 pm:

Guilt-Free Buttery-Lemon Shrimp Linguine

Ingredients:

1 box Whole Wheat Linguine

1 lg. package frozen peeled and deveined shrimp, thawed

1/2 c. Brummel and Brown yogurt-based spread

2 T. lemon juice

2 tsp. Worcestershire sauce

2 tsp. Essence of Emeril seasoning, divided

Cook pasta according to package instructions. When done, put them in a large serving bowl and keep warm. Spray a nonstick skillet with cooking spray. Add shrimp and cook until done, draining off liquid as needed. For the last minute of cooking add 1 tsp. of the seasoning. Combine yogurt spread, lemon juice, worcestershire sauce and remaining 1 tsp. seasoning in a small bowl and whisk together. Pour over hot noodles to melt. When melted immediately pour shrimp and sauce over noodles.

Serves 6-8.

Nutritional Facts: 271 calories, 16 fat calories, 2g fat, 0g sat. fat, 111mg chl., 245mg sodium, 43g carbs, 5g fiber, 3.5g sugar, 20g protein.

Dessert - 12:30 pm:

Kashi Oatmeal Dark Chocolate Cookie

Nutritional Facts: 1 cookie = 130 calories, 45 fat calories, 5g fat, 1.5g sat. fat, 0mg chl., 70mg sodium, 21g carbs, 3g fiber, 8g sugar, 2g protein

Workout:

Cardio - 2 mile run

Standing Calf Raises - 15 reps

Ball Bridge - 20 reps

Plie Squat - 20 reps

Dumbbell kickback - 15 reps

Chest Press-15 reps

Reverse Flye - 15 reps

Bench Jackknife - 20 reps (How-to: Sit on the edge of a bench, leaning back on your hands, with your feet together and your knees tucked in toward your chest. Keeping your back straight and your chest up slowly straighten your legs out in front of you until your body forms a "V" shape. Hold for 2 counts and then slowly bend your knees in toward your chest, maintaining a flat back and upright chest).

Post Workout Snack - 4 pm:

Power Yogurt
Ingredients:

1/2 cup plain low-fat yogurt

1 scoop vanilla whey protein powder

1 tsp. flaxseed oil

1/2 tsp. cinnamon

2 sliced and diced strawberries

palmful of blueberries

Place all ingredients except fruit in a bowl and mix until protein powder is thoroughly blended in.

1 serving

Nutritional Facts: 240 calories, 8g fat, 2g sat. fat, 7mg chl., 86mg sodium, 19g carbs, 2g Fiber, 11g sugar, 27g protein

Dinner - 5:30 pm:
Schwan's Chicken Alfredo Rigatoni Meal kit (normally, I don't do Alfredo -because it's high in trans fat, which you should avoid at all cost!- but I was in a bind for dinner).
Nutritional Facts for 4 servings (I made this kit feed 6): 270 calories, 120 fat calories, 13g fat, 8g sat. fat, 0.5g trans fat, 60mg chl., 700mg sodium, 21g carbs, 4g fiber, 3g sugar, 17g protein.

Dessert - 6 pm:
3 Dove Sugar-Free Mint Creme Dark Chocolates
Nutritional Facts: 110 calories, 8g fat, 6g sat. fat, 3mg chl., 0mg sodium, 2g fiber, 0g sugar, 1.5g protein