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
Banana

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

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 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

"Dessert"
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

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 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 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 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 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

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 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 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.

Sat., Oct. 10 Menu

Breakfast - 8 am

2 Kashi Blueberry waffles with Blueberry Peach butter

Nutritional Info: 195 cal., 3g fat, 0g sat. fat, 0mg chl., 300mg sodium, 39g carbs, 6g fiber, 10g sugar, 8g protein

Workout 10 am - 12 pm

Lunch - 12 pm
EAS Protein Shake and a banana

Nutritional Info.: 215 cal., 3g fat, 0g sat. fat, 20mg chl., 261mg sodium, 868 mg potassium, 29g carbs, 4g fiber, 14g sugar (all unrefined from the banana), 18g protein

Friday, October 9th Menu

Breakfast - 6 am

Special K Fruit and Yogurt cereal w/ Light Soy milk
1 homemade banana nut muffin

Snack - 9 am

2 homemade banana nut muffins (yeah, I over-indulged in this tasty treat so, I'll pay for it later).

Lunch - 11:30 am
Since I went overboard on my snack I'm going light for lunch.

1 packet Wholly Guacamole with 14 Terra Exotic Vegetable chips

Nutritional Info: 250 cal, 17 g. fat, 2g sat. fat, 0mg chl., 200mg sodium, 21g carbs, 7g fiber, 4g sugar, 2g protein

Thursday, October 8th Menu

Breakfast: 6 am

Kashi Truly Vanilla Oatmeal with 1/4 cup dried cranberries and 1/4 cup fresh blueberries

Nutritional Info: 280 cal., 2g fat, 0g sat. fat, 0mg chl., 110mg sodium, 58g carbs, 34g sugar, 9g fiber, 9g protein (too much sugar -even if some of it is unrefined - for my preference in this one).

Wednesday, October 7th Menu

Breakfast - 6 am

2 Kashi blueberry waffles with blueberry-pomegranate butter

Snack - 9 am

Banana

Lunch - 12 pm

Chick-Fil-A Chicken sandwich on wheat bread, no pickles with light mayo and bottled water.

Snack - 3 pm

Honeycrisp apple

WORKOUT - 4-6 pm

Dinner - 6 pm

Special K Fruit and Yogurt cereal with Light Silk

Nutritional info: 190 cal., 3g fat, 0.5g sat. fat, 0mg chl., 255mg sodium, 35g carbs, 2g fiber, 17g sugar, 8g protein

Snack: 8 pm

1 cup red seedless grapes

Tuesday Octber 6th menu

Breakfast - 8 am

1/4 cup vanilla Greek yogurt with 1/4 cup tropical fruit trail mix from Good Sense
1 Nature's Own Multi Grain english muffin toasted and with spray butter.

Nutritional Info.: 300 cal., 14 g. fat, 2.5g sat. fat, 0mg chl., 363mg sodium, 39g carbs, 8g fiber, 10g sugar, 15g protein

Snack - 10 am

2 cups kettle corn

Lunch - 12 pm

Leftover chicken and fruit salad.
Jello sugar-free rice pudding cup (threw the carton away so I don't know the nutritional info for this).

Snack - 3 pm
Honey Crisp apple

Dinner - 5 pm
37 all-natural lightly seasoned rice crackers
2 servings Quaker caramel rice cakes. (Horrible dinner I know, but I wasn't hungry for anything else. lol!)

Monday October 5th Menu

Breakfast - 8 am

1/4 cup vanilla Greek yogurt with 1/4 cup tropical fruit trail mix from Good Sense
1 Nature's Own Multi Grain english muffin toasted and with spray butter.

Nutritional Info.: 300 cal., 14 g. fat, 2.5g sat. fat, 0mg chl., 363mg sodium, 39g carbs, 8g fiber, 10g sugar, 15g protein

Lunch - 1 pm

EAS chocolate protein shake and an apple

Nutritional info: 200 cal., 3g fat, 0g sat. fat, 20mg chl., 280mg sodium, 27g carbs, 9g fiber, 18g sugar (this is all unrefined all-natural sugars from the apple), 17g protein

Snack - 3pm

2 cups Kettle corn

Nutritional Info.: 130 cal., 5g fat, 0g sat. fat, 0mg chl., 130 mg. sodium, 21g carbs, 2g fiber, 6g sugar, 1g protein

Dinner - 5 pm

Homemade chicken and fruit salad with honey mustard dressing:
Salad:
1 cup raw Spinach leaves
1 grilled chicken breast
strawberries, quartered
grapes
mandarin orange sections
Dressing:
1/4 cup olive oil
2 T. balsamic vinegar
1 T. agave nectar or honey
1 T. orange juice
2 T. dijon mustard
Mix well and drizzle over salad ingredients.

Dessert - 6 pm

2 Schwan's oatmeal raisin cookies

Nutritional info: 220 cal, 6g fat, 3g sat. fat, 20mg chl., 200mg sodium, 36g carbs, 2g fiber, 22g sugar, 4g protein

Ok...

So, life is crazy. And I am one that usually requires a schedule.
I haven't had a schedule as of late. So, therefore, I have slacked on my blog updating duties.
To my followers and visitors, I apologize.

As a general update I have begun a rigorous workout schedule. I am going to school to become an EMT, then I'm on to paramedic school. So, in light of my job's physical requirements, I felt compelled to gain some muscle mass, rather than just be thin.

In gaining a balance between thin and muscular I have increased my caloric intake and my workout regime has become more rigid and demanding. I life weights every day for an hour or 2 and I run 1.5-2 miles daily, whether outside or on a treadmill.

With that said, I can obviously eat more and still stay within my weight goals because I'm burning more calories with my workout. My meals usually don't go over 400 calories each and I eat every 3 hours. My daily schedule is something like this:

Breakfast: 6 am (400 cal)
Mid-Morning snack: 9 am (200 cal)
Lunch: 12 pm (400 cal)
Mid-afternoon snack: 3 pm (100-200 cal)
Dinner: 6 pm (400 cal)
Dessert: 7 pm (less than 200 cal)

I still stick with my limited dessert intake and I don't eat anything after 7 pm. As you can see, my average daily calorie intake is only about 1700-1800. This is still a reasonable amount even if you're not exercising as strenuously as I am every day. It all depends on WHAT is making those calories add up!

My menu for today:

Breakfast - 6 am
1/4 cup vanilla Greek yogurt
1/4 cup dried tropical trail mix (Good Sense. It only has 3g of sugar.)
1 Nature's Own 100 calorie Multi-Grain english muffin with spray butter and 1 Tbl. of Polander All fruit spread.

Nutritional Info: 360 calories, 14g fat, 2.5 sat. fat, 365 mg sodium, 49g carbs, 0 chl., 18g. sugar (8 g come from fruit/fruit juice), 15g protein.

Snack: 10 am
2 oatmeal raisin cookies from Schwan's
(220 cal., 6g fat, 3g sat. fat, 20mg chl., 200mg sodium, 36g carbs, 2g fiber, 4g protein) for both

Lunch: 12 pm
Chicken Bacon and Ranch Flatbread Melt from Schwan's
(210 cal., 8g fat, 3.5g sat. fat, 15mg chl., 490mg sodium, 25g carbs, 1g fiber, 4g sugar, 10g protein)
Jello Sugar-free rice pudding
(70 cal., 2g fat, 1.5g sat. fat, 10mg chl., 180mg sodium, 13g carbs, 0g sugar, 2g protein)

Mid-afternoon snack and dinner (no dessert tonight as I had cookies for my snack) will be on the road. We are leaving for a weekend getaway tonight and won't be back till Sunday evening. So, I'll see you all on Monday!

Menu - March 10th

Breakfast:
1 strawberry granola bar
1 strawberry Atkins drink (you can find these by or in the pharmacy of Wal-Mart).

Workout - 8-9

Post workout snack:
banana

Lunch:
leftover rosemary herbed pork chops with apples and currants
succotash
asparagus and mushrooms

Snack:
Atkins chocolate bar

Dinner:
Bowl of Strawberry wheat squares cereal

Wed. Feb 25th menu

Breakfast: 6:15 am

Jimmy Dean's D-Lights turkey sausage, egg whites, potatoes and reduced-fat cheese bowl

Nutritional info:

230 calories, 70 fat calories, 7g fat, 3g sat. fat, 20 mg cholesterol, 730 mg sodium, 19 carbs, 2g fiber, 1 g sugar, 23 g protein (wow!)

I almost didn't buy this dish because of the sodium content but I am not usually in the mood for breakfast but I know it's the most important meal of the day so I make myself eat. However, I have a hard time finding a variety of things to eat for breakfast. I need something easy, filling and tasty. This was all 3 and an excellent source of protein, but it was high in sodium. I figure, I'll cut back the rest of the day on my salt intake and it will even out. 

30 minute workout: 

I had worked out yesterday and the day before quite heavily on the legs and they were super sore today. So, I opted for a quick abs-only day at the gym. 

20 straight leg raises on the VKR x 3

25  50lb. weighted crunches on the crunch machine x 3

Snack- 9 am

Fat Free Fig Newtons

Nutritional info: 190 calories, 5 fat calories, 0.5g fat, 0g sat. fat, 0mg Cholesterol, 260mg sodium, 45g carbs, 3g fiber, 25g sugar, 2g protein

These stick it to you on the sugar so eat them sparingly!

Lunch - 11:30 am

"Clean" Beans and Rice w/sugar-free rice pudding for dessert.

I was looking for a more affordable clean recipe that I could make using things I had at the house one day and ran across these ingredients that make a perfectly sized mexican entree that's super healthy and gives you tons of energy!

Ingredients:

2 tubs Ready to Eat Minute Rice, brown

1 can no salt, no sugar added sweet kernel corn, drained

1 can organic black beans, drained and rinsed

1 can low sodium chicken, drained

1 T. minced organic garlic

1 tsp. Chipotle Chile Pepper seasoning

1/2 cup On The Border mild salsa

1/3 cup Weight Watcher's shredded colby-jack cheese

1 avocado cut into 4 wedges

4 tsp. fat-free sour cream

Divide the rice evenly among 4 microwave safe bowls; set aside. In a skillet combine the corn, beans, chicken, garlic and seasoning. Cook, stirring often until corn kernels start to brown.  Remove from heat and divide evenly among the rice in the bowls. Top each bowl with a portion of the salsa and cheese. Microwave on high 1 minute or until cheese melts. Top each bowl with a teaspoon of sour cream and a diced avocado wedge. 

Serves 4

Nutritional Info per serving: 164 calories, 64 fat calories, 5g fat, 2g sat. fat, 12mg cholesterol, 248mg sodium, 20g carbs, 5g fiber, 2.5g sugar, 8g protein. 

You could leave off the avocado wedge and save 161 cal. and 5g fat but you'd also shave off 9 valuable grams of fiber. And keep in mind that avocados are full of the GOOD fats that your body needs. 

Snack - 2:30 pm

3 Musketeers Mint bar (if you're going to eat a candy bar, 3 Musketeers is the best choice out there. And always opt for dark chocolate over milk chocolate.)

 Nutritional Info: 150 calories, 50 fat calories, 5g fat, 3.5g sat. fat, 0mg chl., 65 mg sodium, 26g carbs, 1g fiber, 22g sugar, 1g protein

More later!