Thursday, May 20, 2010

Thursday, May 20th Menu

Breakfast - 8 am
Blueberry Muffin Oatmeal. (I tend to stick to the same things for a week or so at a time and then change things up. It makes it easier on my budget because boxes of cereal, waffles or oatmeal don't sit around in my pantry or fridge for weeks on end. I use what I have until it's gone then, I move on to something new).

Nutritional Info:

Snack - 10 am

Lunch - 1 pm
Healthy Choice (c) Roasted Chicken Monterey

Nutritional Info:
340 cal., 8g fat, 2.5g sat. fat, 40mg chl., 600mg sodium, 48g carbs, 7g fiber, 13g sugar, 19g protein

Wednesday, May 19, 2010

Wed., May 19th Menu

Breakfast - 8 am
1 cup Kashi GoLEAN Crunch! Honey Almond Flax cereal with 1 cup almond milk.

Nutritional info: 235 cal., 7g fat, 0g sat. fat, 0mg chl., 320mg sodium, 38g carbs, 8g fiber, 12g sugar, 10g protein

Snack - 9:30 am
I have been fighting off hunger this week (it is a certain week, if you know what I mean) and I was needing something to satiate me until my real snack time at 11. However, I didn't want fruit this time so I played it safe with 40 calorie slice of whole wheat bread from Sara Lee, filling but without tons of calories.

Snack - 11 am
90 calorie Fiber One Chocolate Peanut Butter snack bar (same one as yesterday).

Lunch - 1 pm
I used leftover pulled chicken from last night's meal with some provolone cheese and spinach to make a wrap. I use the reduced fat Provolone and Joseph's brand (c) Flax, Oat Bran and Whole Wheat Pita to make my meal.

Nutritional Info: 210 cal., 9g fat, 3g sat. fat, 80mg chl., 850mg sodium, 10g carbs, 4g fiber, 0g sugar, 26g protein

Snack - 3 pm
Chocolate Peanut Butter bite (same as yesterday. Did you know you should have about 2 ounces of dark chocolate everyday? I use a minimum of 60% cocao but if you can stand the extra bitterness go for the 70%. Ghirardelli makes the best!)

Dinner - 5:30
Taco Bell Fresco Steak Soft Taco

Nutritional Info (according to their website): 160 cal., 4.5g fat, 1.5g sat. fat, 15mg chl., 600mg sodium, 21g carbs, 2g fiber, 3g sugar, 9g protein

Tuesday, May 18, 2010

Tuesday, May 18th Menu

Breakfast - 8 am
1 cup Vanilla Almond Shredded Wheat with 3/4 cup almond milk

Nutritional Info: 225 cal., 4g fat, 0g sat. fat, 0mg. chl., 225mg sodium, 45g carbs, 5g fiber, 11g sugar, 5g protein

Snack - 11 am
Fiber One snack bar in Chocolate Peanut Butter and a handful of grapes.

Nutritional info: 90 calories, 2.5g fat, 1g sat. fat, 0mg chl., 95mg sodium, 17g carbs, 5g fiber, 5g sugar, 1g protein

Lunch - 1 pm
Leftover Roadhouse meal plus some leftover sweet potatoes.

Snack - 3:30 pm
grapes and a homemade cookie from my etsy shop.

Dinner - 5:30 pm
Pulled Chicken sandwich with BBQ sauce

Nutritional Info: 275 cal., 5g fat, 1g sat. fat, 70mg chl., 650mg sodium, 27g carbs, 2g fiber, 4g sugar

4 squares Green & Black's Organic 70% Dark Chocolate with 1 tsp. Naturally More peanut butter.

Nutritional Info: 12o cal., 8g fat, 3g sat. fat, 0mg chl., 32mg sodium, 8g carbs, 2g fiber, 4g sugar, 4g protein

Supplements taken today: Vitamins B-6, B-12, A & D, Milk Thistle, 1 calcium chew, Magnesium, Iron and Zinc

Monday, May 17, 2010

May 17th Menu

Breakfast: 8 am
1 packet Quaker True Delights Wild Blueberry Muffin Oatmeal
This is the only packaged oatmeal I will eat because a) it's the one that tastes the best and b) it's only 150 calories and extremely filling!

Nutritional Info:

Snack - 11 am
Fresh watermelon and 2 tsp. of sunflower seeds.

Nutritional info: (Basically, I'm just counting the sunflower seeds since watermelon is said to be a "negative calorie" food.)
100 cal., 7g fat, 1g sat. fat, 0mg chl., 65mg sodium, 5g carbs, 1.5g fiber, 1.5g sugar, 3g protein

Lunch - 1 pm
1 slice of Schwan's pepperoni pizza and a bag of Harvest Chips. More watermelon. (I forgot to keep the stuff for the nutritional info on these things. Oops!)

Snack - 3:30
Finished off the package of watermelon and had 2 fresh baked cookies from my etsy store.

Dinner - 7 pm
Texas Roadhouse Salmon with fresh vegetables and green beans. I also had 2 rolls with their cinnamon butter. (I can't help myself when it comes to bread! I refuse to give it up. So, I try to compensate in other areas.)
(I have no idea what the nutritional info is on this item. Sorry!)

Tip: When I eat out, I divide my plate in half and resolve to take the rest of it home in a doggy bag. We're told to eat slow. We should take 15 minutes to eat every meal so we can allow the food to reach our stomach and begin to feel full so we will eat less. I can't eat slow, even if I try to make a conscious effort to really slow down. It's like trying to talk without using my hands.
PLUS, with restaurant portions getting to be elephant feeding frenzy size, it's no wonder we're hating ourselves when we walk away from the dinner table!
So, I cut my food in half and ask for a to-go box so I can enjoy my meal again at home.

Like to know more about correct portion sizes? Click here.

Friday, March 26, 2010

Friday, March 26th Menu

Breakfast: 6 am

Vanilla Pecan Oatmeal
1/2 cup quick oats
1T. fat-free French Vanilla coffee creamer
water to cover.
Microwave on high 1 minute. Add 1/4 cup chopped glazed pecans.

Nutritional Info:
325 cal., 14g fat, 1.5 sat. fat, 0mg chl., 110mg sodium, 43g carbs, 5g fiber, 16g sugar, 6g protein

Thursday, March 25, 2010

Thursday, March 25th Menu

Breakfast: 6 am
1/4 cup Vanilla Greek Yogurt with 1/2 cup Good Sense Tropical Trail Mix (the one with only 3g of sugar)
Nutritional info: 340 calories, 12g fat, 8g sat. fat, 0mg chl., 113mg sodium, 50g carbs, 4g fiber, 10g sugar, 6g protein

Snack: 10 am
3 vanilla caramels (have no idea the nutritional value on these and I don't care. Sometimes, that's ok. ;P)

Lunch: 12:30 pm
Turkey sandwich made with 2 slices Nature's Own 100% Whole Grain sugar free bread, 1 slice Borden Pepperjack cheese, 2 slices Oscar Mayer Fully Cooked Bacon, 1 T. Hellmann's Low Fat mayo, 1 serving Hillshire Farms Lower Sodium Oven Roasted Turkey Breast and a handful of grapes on the side.

Nutritional info: 295 calories, 12g fat, 4g sat. fat, 30mg chl., 880mg sodium, 29g carbs, 4g fiber, 3g sugar, 24g protein

Snack: 3 pm
2 slices cantaloupe

Dinner: 5:30 pm
one slice homemade sausage pizza and an apple

Tuesday, March 23, 2010

Tuesday, March 23rd Menu

Breakfast: 6 am
1 cup Soy Slender Vanilla (no sugar added) soymilk and 3/4 cup Special K Lowfat Granola cereal

Snack: 10 am
Fiber One 90 calorie peanut butter chocolate granola bar

Lunch: 1 pm
Chick-Fil-A Sandwich with waffle fries and water

Monday, March 22, 2010

Monday, March 22nd Menu

Breakfast: 6 am
1/2 cup Special K Lowfat Granola Cereal with 1 cup Soy Slender Vanilla no sugar added soymilk.

Snack: 10 am
1 medium banana and a handful of walnuts with a glass of water

Lunch: 1 pm
Schwan's Chicken, Bacon Ranch Flatbread with a glass of water
Nutritional info: 210 cal., 8g fat, 3.5g sat. fat, 15mg chl., 490mg sodium, 25g carbs, 1g fiber, 4g sugar, 10g protein

Snack: 3 pm
Yoplait Delights Caramel Parfait

Nutritional info: 100 cal., 1.5g fat, 1g sat. fat, 5mg chl., 90mg sod., 18g carbs, 13g sugar, 5g protein

Dinner: 5 pm
Homemade Sausage Bolognese, steamed asparagus (lightly seasoned with sea salt, pepper and spray butter), 1 texas roll with 1 T. honey butter, fruit salad and water

Saturday, March 20, 2010

Sat., March 20th Menu

Breakfast: 9 am
1 cup Soy Slender vanilla (no sugar added) soymilk, 3/4 cup Post Selects Great Grains Raisin, Dates and Pecans cereal
Nutritional Info: 280 cal., 7.5g fat, 0.5g sat. fat, 0mg chl., 255mg sod., 44g carbs, 7g fiber, 15g sugar, 10g protein

Snack: 11 am
Homemade Granola Bar
Nutritional Info: 200 cal., 7g fat, 1g sat. fat, 22g carbs, 9mg chl., 80mg sodium, 2g fiber, 3g protein

Lunch: 1:30 pm
Leftover Chicken Gnocchi Veronese
(For nutritional info see March 19th menu for dinner).

Friday, March 19, 2010

Friday, March 19th Menu

Breakfast: 10 am

1 cup Soy Slender Vanilla soymilk with 3/4 cup Special K Low-fat Granola
Nutritional Info: 355 cal., 6g fat, 1g sat. fat, 0mg. chl., 245mg sod., 43g carbs, 15g sugar, 12g protein

Snack: 12 pm
1/4 cup prunes
Nutritional info: 110 cal., 0g fat, 0mg chl., 5mg sodium, 26g carbs, 2g fiber, 13g sugar, 1g protein

Lunch: 1 pm
Homemade granola bar
Nutritional Info: 200 cal., 7g. fat, 1g sat. fat, 22g carbs, 9mg chl., 80mg sodium, 2g fiber, 3g protein

Dinner: 6 pm

Olive Garden's Chicken Gnocchi Veronese (1/2 order)
Nutritional info: 515 cal., 26g fat, 0g sat. fat, 1290mg. sodium, 36g carbs, 4g fiber, 20g protein

Thursday, March 18, 2010

Thursday, March 18th Menu

Breakfast: 9 am
1/2 cup quick oats with 2 T. fat-free french vanilla coffee creamer and water to cover. Microwave on high for 1 minute. Add 1/4 cup raisins and 1 oz. chopped walnuts.
Nutritional Info: 491 cal., 21g fat, 2.5g sat. fat, 0mg chl., 5mg sodium, 65g carbs, 7g fiber, 28g sugar, 10g protein

Lunch: 1pm
1 Ultra Energy Acai Bar
Nutritional Info: 200 cal., 4.5g fat, 3g sat. fat, 0mg chl., 210mg soduim, 22g carbs, 2g fiber, 9g sugar, 21g protein

Snack: 4pm
1 slice cantaloupe
Nutritional Info: 41 cal., 0 fat, 0mg chl., 19mg sodium, 10g carbs, 1 fiber, 9g sugar, 1g protein

Dinner: 6pm
Homemade Light Chicken Marsala, fresh green beans sauteed in grapeseed oil with onions and turkey bacon, 1 texas roll, quinoa with sauteed yellow squash and zucchini with buttermilk and fresh sage, fruit salad, and water.