Diet Details ~ Following the Flat Belly Diet

This Week's Meal Plan

2014-01-06T14:10:00.001-06:00

Monday

Lunch = 225 calories

Loaded Salad

Oscar Meyer Deli Fresh - Grilled Chicken Breast Strips, 1.5 oz (55)
President - Fat Free Feta Cheese, 1 oz. (35)
Marketside (Wal-Mart) - Organic Baby Spinach- Fresh, 0.25 cups (1)
L L - Romaine Lettuce - Net Carbs, 1.5 Cup (12)
Green Apple (Raw), 90.5 gram (35)
Good Sense - Raw Sunflower Nuts, 0.0625 cup (45)
Tomato, Whole Fresh, 51 gm (10)
Maple Grove Farms of Vermont - Raspberry Vinaigrette, Fat Free, 2 tbs. (35)

Snack = 255 calories

Red Grapes 150 g (105) + Cashews (150)

Dinner = 390 calories

Black Bean Burgers

Ingredients

1 small onion, finely diced
7 tbsp olive oil
2 tsp minced garlic
2 (15.5 oz) cans black beans, drained and rinsed
2 tbsp chopped fresh cilantro
1 egg, lightly beaten
1/2 tsp salt, plus more to taste
1/2 tsp freshly ground black pepper
1/2 tsp ground cumin
1/2; tsp ground coriander
2 tsp hot sauce
1/2 cup all-purpose flour
2 tbsp Creole seasoning

1.) Cook onion with 1 tbsp olive oil in saute pan until lightly caramelized. Add garlic and cook 30 seconds more.
2.) In a bowl, mash beans with back of a fork until smooth. Stir in cooled onion mixture, cilantro, egg, salt, pepper, cumin, coriander, and hot sauce. Mix well.
3.) Shape into patties and dust with flour and seasoning.
4.) Heat remaining oil in a nonstick skillet. Cook patties until golden on both sides.

Optionally, top with tomatoes, sour cream, or guacamole (add on calories).

Nutritional Breakdown
Per serving
Calories: 391
Protein: 16 g
Carbs: 46 g
Fat: 16 g
Fiber: 11 g
Serves 4

___________________________________________________________

Tuesday

Lunch = 375 calories

Mediterranean Tuna Wrap

1 5 oz can Great Value tuna (100)
1 tbsp canola mayo (35)
2 lettuce leaves (5)
1 slice tomato (5)
1 tbsp pine nuts (100)
Parsley (0)

Wrap tuna in lettuce leaves.

Serve with 2 cups cauliflower (50) & 2 tbsp olive hummus (80).

Snack =

Dinner = calories

Foil-Baked Fish with Black Beans and Corn

3 skinless white fish fillets (6 to 8 oz each), 1-inch thick
salt and pepper
2 Tbs unsalted butter, softened
1 tsp grated orange zest
2 Tbs freshly squeezed orange juice
2 cloves garlic, minced
1 (16-oz) can black beans, rinsed and drained
1 (16-oz) can corn
1/2 red onion, minced
2 scallions, minced
1/4 cup chopped fresh cilantro

Adjust the oven rack to the lower-middle position and heat to 450 degrees.

Pat the fish dry with paper towels and season with salt and pepper. Using a fork, mix together the butter, 1 teaspoon chipotle, orange zest, half the garlic, 1/2 tsp salt, and 1/4 tsp pepper in a medium bowl until well-combined. Spread butter mixture over the fish.

Combine the beans, corn, onion, scallions, 2 tablespoons of cilantro, orange juice, remaining chipotle, remaining garlic, scallions, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a bowl.

Lay four 14-inch lengths of foil on the counter and divide the bean mixture evenly over the lower half of each piece of foil. Top with fish, and fold the foil over the fish, folding the edges to seal.

Arrange the packets in a single layer on a rimmed baking sheet and bake until the fish is just cooked through, 15 to 20 minutes. Carefully open the packets and sprinkle with remaining cilantro. Serve.

___________________________________________________________

Wednesday

Lunch = 440 calories

Ingredients

1 13 oz can chicken (350 calories)
1 avocado (240 calories)
2 celery stalks, diced (5 calories)
1 small onion (preferably red = 60 calories)
2 tbsp cilantro
dash of salt
dash of lime juice

Combine chicken with avocado, celery, cilantro, salt, and lime juice.

Makes 2 servings = 330 Calories with one wasa cracker (60) and Babybel Light Cheese (50)

Snack = 80 calories

Two cutie oranges (80)

Dinner

Dinner = 360 calories

Frozen dinner - Blackened Chicken Alfredo 1 cup = 360 Calories

****PREPARE THURSDAY & FRIDAY LUNCHES & SNACKS.****

___________________________________________________________

Thursday

Lunch = 305 calories

1 pita (160)
6 slices (2 oz) deli turkey (80)
2 tbsp mashed avocado (50)
2 slices tomato (10)
1/4 cups romaine lettuce (2)
2 tbsp sprouts

Snack = 260 calories

1 cup red grapes (100) & 1 oz cashews (160)

Dinner = calories

Spaghetti

1 1/2 pounds tomatoes (about 3), seeded and cut into 1/2-inch pieces
1/2 cup Kalamata or other black olives, pitted
1/4 pound feta cheese, crumbled
3 tablespoons drained capers
3 tablespoons chopped flat-leaf parsley
1/4 teaspoon salt
1/4 teaspoon fresh-ground black pepper
3/4 pound spaghetti
6 tablespoons olive oil
3 cloves garlic, minced

In a large glass or stainless-steel bowl, combine the tomatoes, olives, feta, capers, parsley, salt, and pepper.
In a large pot of boiling, salted water, cook the spaghetti until just done, about 12 minutes. Drain.
Meanwhile, in a medium frying pan, heat the olive oil over moderately low heat. Add the garlic and cook, stirring, for 1 minute. Add the cooked pasta and the garlic oil to the tomato mixture and toss.

___________________________________________________________

Friday

Lunch = 305 calories

Waldorf Salad

Agave Nectar - Madhava , 0.33 Tbsp (20)
Red Peppers, 0.5 cup sliced (15)
Avocado Raw, 0.5 avocado (120)
Tomato-Slice, 2 Medium Slice (10)
Cilantro
Joseph's Heart Friendly - Oat Bran Wheat Flour Pita Bread, 1 pita (60)
Costco- Frigo Cheeseheads - String Cheese , 1 oz (80)

Snack = 270 calories

Two cutie oranges (80) + Roasted Peanuts (190)

Dinner = calories

___________________________________________________________

Saturday

Lunch = calories

Snack = calories

Dinner = calories

___________________________________________________________

Sunday

Lunch = calories

Snack = calories

Dinner = calories

1/06 - 1/12 Meal Plan

2014-01-06T13:08:00.000-06:00

Monday 1/6 (SNOW DAY)

Dinner = 235 calories

TURKEY and TOMATO PANINI

INGREDIENTS

2 tablespoons reduced-fat mayonnaise (3 tbsp = 105)
2 tablespoons nonfat plain yogurt (I didn't have any so I used 3 tbsp mayo)
2 tablespoons shredded Parmesan cheese (40)
2 tablespoons chopped fresh basil (I didn't have any - used dry)
1 teaspoon lemon juice
Freshly ground pepper, to taste
4 slices whole-wheat bread (180)
4 ounces thinly sliced reduced-sodium deli turkey or chicken (120)
4 tomato slices (20)

DIRECTIONS

1. Have two 15-ounce cans and a medium skillet (not nonstick) ready by the stove (or use a panini maker).

2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread. Place on panini maker.

3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat (if not using a panini maker). Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

****PREPARE TUESDAY & WEDNESDAY LUNCHES & SNACKS.****

___________________________________________________________

TUESDAY 1/7

LUNCH = 225 CALORIES

LOADED SALAD

OSCAR MEYER DELI FRESH - GRILLED CHICKEN BREAST STRIPS, 1.5 OZ (55)
PRESIDENT - FAT FREE FETA CHEESE, 1 OZ. (35)
MARKETSIDE (WAL-MART) - ORGANIC BABY SPINACH- FRESH, 0.25 CUPS (1)
L L - ROMAINE LETTUCE - NET CARBS, 1.5 CUP (12)
GREEN APPLE (RAW), 90.5 GRAM (35)
GOOD SENSE - RAW SUNFLOWER NUTS, 0.0625 CUP (45)
TOMATO, WHOLE FRESH, 51 GM (10)
MAPLE GROVE FARMS OF VERMONT - RASPBERRY VINAIGRETTE, FAT FREE, 2 TBS. (35)

SNACK = 255 CALORIES

DINNER = 1 MILLION CALORIES

TC Night @Chipolte

___________________________________________________________

Wednesday 1/8

LUNCH = 440 CALORIES

Ingredients

1 13 oz can chicken (350 calories)
1 avocado (240 calories)
2 celery stalks, diced (5 calories)
1 small onion (preferably red = 60 calories)
2 tbsp cilantro
dash of salt
dash of lime juice

Combine chicken with avocado, celery, cilantro, salt, and lime juice.

Makes 2 servings = 330 Calories with one wasa cracker (60) and Babybel Light Cheese (50)

SNACK = 80 CALORIES

TWO CUTIE ORANGES (80)

DINNER = 414 CALORIES

GRILLED HALIBUT WITH SALSA and PARMESAN ORZO

MAKES: 4 SERVINGS
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES

INGREDIENTS

1 CUP WHOLE WHEAT ORZO

1 1/2 CUPS FAT-FREE REDUCED-SODIUM CHICKEN BROTH

1/4 CUP DRY WHITE WINE (OR 3 TABLESPOONS CHICKEN BROTH AND 1 TABLESPOON LEMON JUICE)

2 TABLESPOONS FRESHLY GRATED PARMESAN

1/8 TEASPOON FRESHLY GROUND BLACK PEPPER

4 6-OUNCE HALIBUT FILLETS

4 TEASPOONS OLIVE OIL

1/2 TEASPOON SALT

1 PINT GRAPE TOMATOES, QUARTERED

8 LARGE PITTED KALAMATA OLIVES, SLIVERED

1 TABLESPOON DRAINED CAPERS

2 GARLIC CLOVES, MINCED

1/8 TEASPOON CRUSHED RED PEPPER

2 TABLESPOONS SLIVERED FRESH BASIL

DIRECTIONS
1. IN A MEDIUM SAUCEPAN, COMBINE THE ORZO, BROTH, AND WINE. BRING TO A BOIL AND STIR; REDUCE HEAT TO LOW. COVER AND SIMMER UNTIL ORZO IS JUST TENDER, ABOUT 12 MINUTES. STIR IN THE PARMESAN AND BLACK PEPPER. COVER AND SET ASIDE.

2. WHILE ORZO IS COOKING, HEAT A GRILL PAN OVER MEDIUM-HIGH HEAT. BRUSH THE HALIBUT WITH 2 TEASPOONS OF THE OLIVE OIL AND SEASON WITH 1/4 TEASPOON OF THE SALT. GRILL UNTIL JUST COOKED THROUGH, 3 TO 4 MINUTES PER SIDE. TRANSFER TO A PLATTER.

3. COMBINE THE TOMATOES, OLIVES, AND CAPERS IN A MEDIUM BOWL. WARM THE REMAINING OLIVE OIL IN A SMALL SKILLET OVER MEDIUM HEAT. ADD THE GARLIC AND RED PEPPER; SAUTE UNTIL JUST FRAGRANT, ABOUT 30 SECONDS. STIR IN REMAINING SALT. TOSS GARLIC MIXTURE WITH TOMATO MIXTURE. ADD BASIL AND TOSS WELL.

NUTRITION FACTS PER SERVING: 414 CALORIES, 43G PROTEIN, 31G CARBOHYDRATE, 11G FAT (1.6G SATURATED), 7G FIBER

****PREPARE THURSDAY and FRIDAY LUNCHES and SNACKS.****

___________________________________________________________

THURSDAY 1/9

LUNCH = 285 CALORIES

CUCUMBER SALAD

IN A BOWL, COMBINE 1/2 CUP NONFAT PLAIN GREEK YOGURT, 1/2 CUP DICED CUCUMBER, 1/2 CUP DICED TOMATO, 1/4 CHOPPED AVOCADO, 1/8 TSP SEA SALT, A PINCH OF BLACK PEPPER.

PAIR WITH TWO DEVILED EGGS (140 CALORIES)

CUCUMBER SALAD: 145 CALORIES, 5 G FAT (1 G SATURATED), 13 G CARBS, 4 G FIBER, 14 G PROTEIN

I liked this cucumber salad, but Steve doesn't want it again....

SNACK = 260 CALORIES

1 cup red grapes (100) and 1 oz cashews (160)

Dinner = 350 calories

MEDITERRANEAN CHICKEN AND PASTA

Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes

Ingredients

1 6-ounce jar marinated artichoke hearts

1 tablespoon olive oil

12 ounces skinless, boneless chicken breast, cut into bite-size pieces

3 garlic cloves, thinly sliced

1/4 cup chicken broth

1/4 cup dry white wine

1 teaspoon dried oregano, crushed

1 7-ounce jar roasted red peppers, drained and cut into strips

1/4 cup pitted Kalamata olives

3 cups hot cooked campanelle or penne pasta

1/4 cup crumbled feta cheese (optional)

Directions
1. Drain artichoke hearts, reserving marinade, and chop them. In a large skillet, heat oil over medium-high heat; add chicken and garlic. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, wine, and dried oregano.

2. Bring to a boil; reduce heat. Simmer, covered, 10 minutes. Stir in chopped artichokes, roasted peppers, and olives.

3. To serve, spoon chicken mixture over pasta. If desired, sprinkle with feta cheese.

NUTRITION FACTS PER SERVING: 347 CALORIES, 26G PROTEIN, 38G CARBOHYDRATE, 9G FAT (1G SATURATED), 3G FIBER

___________________________________________________________

FRIDAY 1/10

LUNCH = 350 CALORIES

EGG SALAD

Ingredients

2 eggs (140 calories)

1 tablespoon mayo (35 calories)

2 celery stalks, diced (5 calories)
dash of salt & pepper

1 serving = 180 calories + 2 wasa crackers (120 calories) + Babybel Light Cheese (50)

SNACK = 80 CALORIES

TWO CUTIE ORANGES (80)

DINNER

Date night

___________________________________________________________

SATURDAY 1/11

LUNCH = 426 CALORIES

LEMONY FUSILLI WITH CHICKEN, ZUCCHINI, AND PINE NUTS

PREP TIME: 5 MINUTESCOOK TIME: 15 MINUTESMAKES: 4 SERVINGSINGREDIENTS

3 TEASPOONS SALT

8 OUNCES WHOLE WHEAT FUSILLI

2 TABLESPOONS OLIVE OIL

2 SLENDER ZUCCHINI, HALVED LENGTHWISE, SLICED INTO 1/4-INCH THICK PIECES

5 SCALLIONS, CHOPPED

1/4 CUP PINE NUTS

1 LEMON, RIND PEELED IN STRIPS

SMALL PINCH RED PEPPER FLAKES

12 OUNCES BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO BITE-SIZE PIECES

5 LARGE BASIL LEAVES, SLICED

1/4 CUP GRATED PARMESAN (OPTIONAL)

DIRECTIONS1. BRING A LARGE POT OF WATER WITH 2 TEASPOONS OF THE SALT TO A BOIL; ADD THE FUSILLI. COOK UNTIL AL DENTE.

2. WARM 1 TABLESPOON OF THE OLIVE OIL IN A LARGE SKILLET OVER HIGH HEAT. ADD THE ZUCCHINI, SCALLIONS, PINE NUTS, LEMON PEEL, RED PEPPER FLAKES, AND 1/2 TEASPOON OF THE SALT; COOK, TOSSING FREQUENTLY, UNTIL ZUCCHINI IS WELL BROWNED AND TENDER, ABOUT 5 MINUTES.

3. USE A SLOTTED SPOON TO TRANSFER ZUCCHINI TO A SERVING BOWL. REMOVE LEMON PEEL FROM PAN. MINCE 1/2 TEASPOON OF THE PEEL AND DISCARD THE REST. SQUEEZE HALF THE LEMON OVER THE ZUCCHINI.

4. TURN HEAT TO MEDIUM-HIGH AND SWIRL IN REMAINING OLIVE OIL. ADD THE CHICKEN, MINCED LEMON PEEL, AND REMAINING SALT; COOK, STIRRING, UNTIL GOLDEN, ABOUT 7 MINUTES.

5. DRAIN FUSILLI, RESERVING 1/4 CUP OF THE COOKING WATER. ADD FUSILLI, ZUCCHINI, AND RESERVED COOKING WATER TO SKILLET. COOK 1 TO 2 MINUTES. TRANSFER TO A BOWL AND TOP WITH THE BASIL AND, IF USING, PARMESAN.

NUTRITION FACTS PER SERVING: 426 CALORIES, 32G PROTEIN, 49G CARBOHYDRATE, 14G FAT (2.2G SATURATED), 6G FIBER

DINNER =

QUINOA SALMON CAKES and ROASTED ASPARAGUS

This recipe wasn't as good as I expected. I won't make it again.

serves 6

ingredients:

3 cans wild caught, no salt added Atlantic salmon
1/2 cup dry quinoa
1 bunch green onions
1 tablespoon lemon zest
1 tablespoon fresh dill, minced
1 large egg
Salt & pepper to taste
1 tablespoon olive oil

Prepare the quinoa by placing 1 cup water on the stove to boil. When the water is ready, add the quinoa, cover and turn down to simmer for 10 minutes, or until the water has been absorbed.

While the quinoa is cooking, debone and remove the skin from the salmon. Place in a large bowl and break it up with a fork. Set the bowl aside.

In a food processor, fit the metal s-blade, add the green onions, lemon zest, dill, salt and pepper. Process in about 5 – 6 one second pulses, until the onions are minced.

When the quinoa is done cooking and has cooled slightly, add this and the salmon to the food processor and pulse until a dough begins to form and all the ingredients are combined, about 10 pulses. Make sure to scrape down the sides of the bowl as you’re blending.

Crack the egg into the bowl that the salmon was in. Add the contents of the food processor and mix the everything together with a wooden spoon. Sprinkle with a touch more salt and pepper if you wish. Form the dough into patties and set aside.

In a cast iron skillet or saute pan, heat the olive oil over medium heat. Place the salmon cakes into the skillet and cook for 2 – 4 minutes per side, or until they are heated through.

Calories will be updated when I make this meal!

___________________________________________________________

SUNDAY 1/12

LUNCH = 360 CALORIES

TUNA MELT

MAKES: 6 SERVINGS
PREP 10 MINSCOOK 6 MINS

NUTRITION FACTS

SERVINGS PER RECIPE 6

AMOUNT PER SERVING

CAL.(KCAL)361

FAT, TOTAL(G)17

CHOL.(MG)59

SAT. FAT(G)5

CARB.(G)24

FIBER(G)3

PRO.(G)28

SODIUM(MG)994

PERCENT DAILY VALUES ARE BASED ON A 2,000 CALORIE DIET

INGREDIENTS

6 SLICES RYE BREAD

3 6 OUNCE CANS SOLID ALBACORE TUNA IN WATER, DRAINED

2/3 CUP  LIGHT MAYONNAISE

2 CELERY RIBS, TRIMMED AND DICED

1/2 CUP  SHEDDED CARROTS, CHOPPED

2 TABLESPOONS  SWEET PICKLE RELISH

1/2 TEASPOON  HOT SAUCE

PINCH OF SALT AND PEPPER

12 THIN SLICES ALPINE LACE AMERICAN CHEESE (A GENEROUS 1/4 POUND)

2 LARGE RIPE TOMATOES, CORED AND SLICED

Directions

1. HEAT BROILER. LINE A LARGE BAKING SHEET WITH ALUMINUM FOIL. TOAST RYE BREAD UNDER BROILER FOR 3 MINUTES, TURNING ONCE. SET ASIDE.

2. IN MEDIUM-SIZE BOWL, COMBINE TUNA, MAYONNAISE, CELERY, CARROTS, PICKLE RELISH, HOT SAUCE, SALT AND PEPPER. STIR UNTIL BLENDED, THEN TASTE AND ADJUST SEASONINGS, IF NEEDED.

3. SPREAD A SCANT 1/2 CUP TUNA SALAD ONTO EACH SLICE OF RYE TOAST. TOP EACH WITH TWO SLICES OF CHEESE. RETURN TO BROILER; HEAT 3 MINUTES, UNTIL CHEESE IS MELTED AND LIGHTLY BROWNED. SERVE ONE OPEN-FACE MELT WITH SLICED TOMATO ON THE SIDE.

DINNER = 365 CALORIES

ANCHO-GLAZED SALMON and SWEET POTATO FRIES

Makes: 4 servings
Start to finish: 20 minutes

Ingredients

1 tablespoon sugar
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon ground ancho chili pepper or chili powder
2 medium sweet potatoes, scrubbed
Nonstick olive-oil cooking spray
4 skinless salmon fillets (5-6 ounces each)
1 tablespoon olive oil
2 tablespoons fresh cilantro sprigs

Directions
1. Preheat broiler. In a small bowl, combine sugar, salt, cumin, and chili powder. Cut sweet potatoes into 1/4-inch-thick slices and place on the greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half the spice mixture. Broil 10 minutes, turning once halfway though.

2. Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork.

3. Sprinkle sweet potatoes and salmon with cilantro before serving.

Nutrition facts per serving: 363 calories, 29g protein, 17g carbohydrate, 19g fat (4g saturated), 2g fiber

Overdue

2014-01-01T12:38:00.002-06:00

It is way overdue for me to kick my ass back in gear. I lost 14 pounds from August to October and gained it all back these last two months! Sooooo frustrating. When I lose, I think I can just start eating whatever I want - no portion control, no counting calories. It just doesn't work. I have to watch everything I consume or I pack it right back on. Today is the day I take back control!

I love reading back through my blog of all the recipes I've tried. I think I will just follow this blog and throw in some new meals every once in awhile. I am making my monthly meal plan today!

Meal Plan

2013-12-29T19:37:00.000-06:00

Day 1:

Lunch

Greek Yogurt Chicken Salad

3 tablespoons nonfat Greek yogurt
1/2 teaspoon mustard;
1 teaspoon low-fat mayonnaise
2 tablespoons chopped celery
1/2 medium carrot, chopped
1 tablespoon chopped parsley
1 tablespoon chopped chives
1 cup chopped cooked chicken

Combine above ingredients.

1 cup sliced cucumber
a pinch salt
1/4 teaspoon sugar
2 tablespoons white vinegar
1/2 teaspoon canola oil
1 teaspoon chopped fresh dill

Whisk together above ingredients & serve cucumber salad with chicken salad over 1 cup chopped romaine lettuce.

400 calories

Dinner

Quinoa Salmon Cakes & Roasted asparagus

serves 6

ingredients:

3 cans wild caught, no salt added Atlantic salmon
1/2 cup dry quinoa
1 bunch green onions
1 tablespoon lemon zest
1 tablespoon fresh dill, minced
1 large egg
Salt & pepper to taste
1 tablespoon olive oil

Prepare the quinoa by placing 1 cup water on the stove to boil. When the water is ready, add the quinoa, cover and turn down to simmer for 10 minutes, or until the water has been absorbed.

While the quinoa is cooking, debone and remove the skin from the salmon. Place in a large bowl and break it up with a fork. Set the bowl aside.

In a food processor, fit the metal s-blade, add the green onions, lemon zest, dill, salt and pepper. Process in about 5 – 6 one second pulses, until the onions are minced.

In a cast iron skillet or saute pan, heat the olive oil over medium heat. Place the salmon cakes into the skillet and cook for 2 – 4 minutes per side, or until they are heated through.

Calories will be updated when I make this meal!

Day 2:

Lunch

Tuna Melt

Makes: 6 servings
Prep 10 minsCook 6 mins

Nutrition Facts

Servings Per Recipe 6

Amount Per Serving
cal.(kcal)361
Fat, total(g)17
chol.(mg)59
sat. fat(g)5
carb.(g)24
fiber(g)3
pro.(g)28
sodium(mg)994

Percent Daily Values are based on a 2,000 calorie diet

Ingredients

6 slices rye bread
3 6 ounce cans solid albacore tuna in water, drained
2/3 cup light mayonnaise
2 celery ribs, trimmed and diced
1/2 cup shedded carrots, chopped
2 tablespoons sweet pickle relish
1/2 teaspoon hot sauce
Pinch of salt and pepper
12 thin slices Alpine Lace American cheese (a generous 1/4 pound)
2 large ripe tomatoes, cored and sliced

Directions

1. Heat broiler. Line a large baking sheet with aluminum foil. Toast rye bread under broiler for 3 minutes, turning once. Set aside.

2. In medium-size bowl, combine tuna, mayonnaise, celery, carrots, pickle relish, hot sauce, salt and pepper. Stir until blended, then taste and adjust seasonings, if needed.

3. Spread a scant 1/2 cup tuna salad onto each slice of rye toast. Top each with two slices of cheese. Return to broiler; heat 3 minutes, until cheese is melted and lightly browned. Serve one open-face melt with sliced tomato on the side.

Dinner

Lemony Fusilli with Chicken, Zucchini, and Pine Nuts

Prep time: 5 minutes
Cook time: 15 minutes
Makes: 4 servings

Ingredients

3 teaspoons salt
8 ounces whole wheat fusilli
2 tablespoons olive oil
2 slender zucchini, halved lengthwise, sliced into 1/4-inch thick pieces
5 scallions, chopped
1/4 cup pine nuts
1 lemon, rind peeled in strips
Small pinch red pepper flakes
12 ounces boneless, skinless chicken breasts, cut into bite-size pieces
5 large basil leaves, sliced
1/4 cup grated Parmesan (optional)

Directions
1. Bring a large pot of water with 2 teaspoons of the salt to a boil; add the fusilli. Cook until al dente.

2. Warm 1 tablespoon of the olive oil in a large skillet over high heat. Add the zucchini, scallions, pine nuts, lemon peel, red pepper flakes, and 1/2 teaspoon of the salt; cook, tossing frequently, until zucchini is well browned and tender, about 5 minutes.

3. Use a slotted spoon to transfer zucchini to a serving bowl. Remove lemon peel from pan. Mince 1/2 teaspoon of the peel and discard the rest. Squeeze half the lemon over the zucchini.

4. Turn heat to medium-high and swirl in remaining olive oil. Add the chicken, minced lemon peel, and remaining salt; cook, stirring, until golden, about 7 minutes.

5. Drain fusilli, reserving 1/4 cup of the cooking water. Add fusilli, zucchini, and reserved cooking water to skillet. Cook 1 to 2 minutes. Transfer to a bowl and top with the basil and, if using, Parmesan.

Nutrition facts per serving: 426 calories, 32g protein, 49g carbohydrate, 14g fat (2.2g saturated), 6g fiber

Day 3:

Lunch

Cucumber Salad

In a bowl, combine 1/2 cup nonfat plain Greek yogurt, 1/2 cup diced cucumber, 1/2 cup diced tomato, 1/4 chopped avocado, 1/8 tsp sea salt, a pinch of black pepper.

Pair with two deviled eggs (140 calories)

Cucumber salad: 145 calories, 5 g fat (1 g saturated), 13 g carbs, 4 g fiber, 14 g protein

Dinner

Grilled Halibut with Salsa & Parmesan Orzo

Makes: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients

1 cup whole wheat orzo
1 1/2 cups fat-free reduced-sodium chicken broth
1/4 cup dry white wine (or 3 tablespoons chicken broth and 1 tablespoon lemon juice)
2 tablespoons freshly grated Parmesan
1/8 teaspoon freshly ground black pepper
4 6-ounce halibut fillets
4 teaspoons olive oil
1/2 teaspoon salt
1 pint grape tomatoes, quartered
8 large pitted Kalamata olives, slivered
1 tablespoon drained capers
2 garlic cloves, minced
1/8 teaspoon crushed red pepper
2 tablespoons slivered fresh basil

Directions
1. In a medium saucepan, combine the orzo, broth, and wine. Bring to a boil and stir; reduce heat to low. Cover and simmer until orzo is just tender, about 12 minutes. Stir in the Parmesan and black pepper. Cover and set aside.

2. While orzo is cooking, heat a grill pan over medium-high heat. Brush the halibut with 2 teaspoons of the olive oil and season with 1/4 teaspoon of the salt. Grill until just cooked through, 3 to 4 minutes per side. Transfer to a platter.

3. Combine the tomatoes, olives, and capers in a medium bowl. Warm the remaining olive oil in a small skillet over medium heat. Add the garlic and red pepper; saute until just fragrant, about 30 seconds. Stir in remaining salt. Toss garlic mixture with tomato mixture. Add basil and toss well.

Nutrition facts per serving: 414 calories, 43g protein, 31g carbohydrate, 11g fat (1.6g saturated), 7g fiber

Day 4:

Lunch

Turkey & Tomato Panini

Servings: 4 servings

Prep: 25 mins

Total: 25 mins

INGREDIENTS

3 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 tablespoons shredded Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
8 ounces thinly sliced reduced-sodium deli turkey
8 tomato slices
2 teaspoons canola oil

DIRECTIONS

1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

NUTRITION FACTS

Calories 272, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 27 mg, Sodium 680 mg, Carbohydrate 36 g, Fiber 5 g, Protein 10 g, Potassium 118 mg.

Dinner

Ancho-Glazed Salmon & Sweet Potato Fries

Makes: 4 servings
Start to finish: 20 minutes

Ingredients

1 tablespoon sugar
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon ground ancho chili pepper or chili powder
2 medium sweet potatoes, scrubbed
Nonstick olive-oil cooking spray
4 skinless salmon fillets (5-6 ounces each)
1 tablespoon olive oil
2 tablespoons fresh cilantro sprigs

Nutrition facts per serving: 363 calories, 29g protein, 17g carbohydrate, 19g fat (4g saturated), 2g fiber

Day 5:

Lunch

Egg & Salmon Sandwich

Servings: 1 sandwich

Prep: 15 mins

Total: 15 mins

INGREDIENTS

1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
2 large egg whites, beaten
Pinch of salt
1/2 teaspoon capers, rinsed and chopped (optional)
1 ounce smoked salmon
1 slice tomato
1 whole-wheat English muffin, split and toasted

DIRECTIONS

1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.

2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

NUTRITION FACTS

Calories 214, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 7 mg, Sodium 670 mg, Carbohydrate 25 g, Fiber 3 g, Protein 19 g, Potassium 221 mg.

Dinner

Mediterranean Chicken and Pasta

Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes

Ingredients

1 6-ounce jar marinated artichoke hearts
1 tablespoon olive oil
12 ounces skinless, boneless chicken breast, cut into bite-size pieces
3 garlic cloves, thinly sliced
1/4 cup chicken broth
1/4 cup dry white wine
1 teaspoon dried oregano, crushed
1 7-ounce jar roasted red peppers, drained and cut into strips
1/4 cup pitted Kalamata olives
3 cups hot cooked campanelle or penne pasta
1/4 cup crumbled feta cheese (optional)

Directions
1. Drain artichoke hearts, reserving marinade, and chop them. In a large skillet, heat oil over medium-high heat; add chicken and garlic. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, wine, and dried oregano.

2. Bring to a boil; reduce heat. Simmer, covered, 10 minutes. Stir in chopped artichokes, roasted peppers, and olives.

3. To serve, spoon chicken mixture over pasta. If desired, sprinkle with feta cheese.

Nutrition facts per serving: 347 calories, 26g protein, 38g carbohydrate, 9g fat (1g saturated), 3g fiber

Cucumber & Chickpea Salad

2013-08-04T17:03:00.003-05:00

I have so many cucumbers and thought this recipe would be good...it's just ok - I don't think I'll do it again....I've decided I only like chickpeas when they are made into hummus!

Ingredients

3 tablespoons olive oil (360)
1 (16 ounce) can BUSH’S® Garbanzo Beans, drained (455)
½ cup tomato, chopped (60)
¼ cup red onion, minced (30)
1 rib celery, sliced (10)
1 cucumber, chopped (10)
1 teaspoon garlic, minced
2 tablespoons fresh dill, chopped
1½ teaspoons red wine vinegar (2)
½ lemon, juiced
½ lime, juiced
cracked black pepper to taste
1 tablespoon fresh parsley, chopped

Instructions

Heat 2 tablespoons of the oil in a sauté pan over medium heat. Stir in beans, cover and turn off heat. Set aside.
Gently toss all remaining ingredients in a large salad bowl. Add beans.
Serve topped with additional parsley, if desired.

This makes 5 1/2 cups = 930 calories total/5.5 servings = 175 calories per 1/2 cup serving

http://shewearsmanyhats.com/2012/07/cucumber-and-chickpea-salad/

My Fitness Pal Info:

Ingredients	Calories	Carbs	Fat	Protein	Mon Fat	Fiber
Members Mark Extra Virgin Olive Oil - 3 tbsp	360	0	42	0	30	0
Goya - Garbanzo Beans, 2.25 cup	450	90	9	27	0	32
2 Sliced Roma Tomatos	64	7	0	3	0	2
Onion Red - Fresh, 0.5 red onion	20	5	0	1	0	1
Celery - Raw, 2 stalk, medium (7-1/2" - 8" long)	11	2	0	1	0	1
Cucumber - With peel, raw, 1 cucumber (8-1/4")	45	11	0	2	0	2
Garlic - Raw, 2 tsp	8	2	0	0	0	0
Mellssa's Fresh Herbs - Baby Dill, 7 grams	0	0	0	0	0	0
Regina - Fine Red Wine Vinegar, 1 Tbsp	0	1	0	0	0	0
Lemon juice - Raw, 0.25 fl oz	2	1	0	0	0	0

Total:	Cal 960	Carbs 119	Fat 51	Protein 34	MonFat 30	Fiber 38
Per Serving:	Cal 175	Carbs 22	Fat 9	Protein 6	Mon Fat 5	Fiber 7

Chicken Salad

2013-07-19T14:01:00.003-05:00

So I decided I wanted to make my own chicken salad - I've resesarched many different recipes and I've combined what I wanted...

I had one more can of chicken I wanted to use, but from now on when I make this recipe, I will be using fresh farm-raised chicken from Whole Foods (NO more canned chicken!).

I also added in some sea salt and pepper - this recipe was still slightly bland so I would add in more lime juice next time and add in a red onion. Put the salad on top of cucumber slices or Wasa crackers or wrap up in lettuce wraps with red pepper slivers to give it more kick!

Recipe name

Number of servings

Serves people

Ingredients	Calories	Carbs	Fat	Protein	Mon Fat	Fiber
Members Mark \| Sam's Club - Chicken Breast \| In Water \| Premium Chunk \| Can, 1 container (355 gs ea.)	350	0	8	60	0	0
Daisy Light - Sour Cream, Light, 2 Tbsp (30 g)	40	2	3	2	1	0
Fage - Total 0% Non Fat Greek Yogurt (6oz), 3 oz.	50	4	0	9	0	0
Avocado - Californian, Raw, 120 g	193	10	18	2	12	8
Fresh - Lime Juice, 1 tbsp	3	1	0	0	0	0
Vegetables - Celery Stalk, 3 stalk 7-8 inches long	18	4	0	1	0	0
Add Ingredient

Total:	654	21	29	74	13	8
Per Serving:	164	5	7	19	3	2

Green Smoothie

2013-07-19T10:46:00.000-05:00

Well I tried my first 'green' smoothie. It's different...but I think I could get used to the taste. Here is what I put in it:

2 Kale Leaves (I'm guessing about one cup chopped) = 30 calories
1 celery stalk = 5 calories
1 cup orange juice = 100 calories
1 tsp Spirulina Powder = 15 calories
1 Pear = 80 calories
1/2 scoop protein powder = 60 calories
Total calories = 290

I don't know if I could do it every day, but I decided to try blending everything instead of juicing. I really don't like the amount of fruit that is required to juice, or the waste it produces. I would love to have a juicer that juices the entire fruit/veggie.

04/18

2012-04-18T20:14:00.001-05:00

I fixed a new recipe tonight that is worth sharing!

Chicken pasta (the picture doesn't do it justice):

1/4 tsp red-pepper flakes
1/8 tsp salt
1/4 cup sliced fresh basil (I had some fresh basil, but I also added a lot of dried basil)
1 1/2 tbsp olive oil (120 = 1 tbsp)
8 oz. chicken breast (7 oz = 200)
4 oz. whole wheat pasta (4.5 dry) = 475
3 oz (dry-packed) sun-dried tomatoes (I substituted Roma tomatoes = 4.5 oz = 22)
3 cloves garlic

This makes 4 cups = 825 calories.

Add .5 oz pine nuts & 1 tbsp feta cheese on top of bowl.

I had 1 1/2 cups = 310 calories + .5 oz pine nuts (95) + 1 tbsp feta cheese (10) = 420 calories!

1. Prepare pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop.

2. Heat oil in large skillet over medium-high heat while pasta cooks. Season chicken with salt. Add chicken, garlic, and red-pepper flakes to skillet. Cook, stirring, until garlic turns golden, 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2 to 3 minutes until chicken is completely cooked.

3. Drain pasta, add to skillet, and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 Tbsp of pine nuts. Top with more basil, if desired.

04/09

2012-04-09T19:09:00.002-05:00

I fixed a couple of recipes out of my 400 Calorie Dinners Cookbook:

Cilantro Lime Fillets p. 70

3 (4 oz) cod, tilapia, or flounder filets (110)
1/4 tsp pepper
1 1/2 tsp olive oil (60)
1 1/2 tsp dried onion flakes
1 clove garlic, minced
3/4 tsp ground cumin (I didn't use)
2 tbsp fresh cilantro
1 lime, peeled and thinly sliced (I didn't use)
1 tbsp margarine, melted (I didn't use)

Preheat the oven to 375 degrees. Place each fillet on a piece of heavy-duty foil. Sprinkle the fish with pepper. Heat the oil in a small saucepan over medium heat. Add the onion flakes and garlic; saute for one minute. Stir in the cumin. Spoon the sauteed mixture over the fillets. Sprinkle 1/4 of the cilantro over each fillet. Place a few lime slices over each fillet and drizzle with margarine. Fold the foil over the fillets, sealing the edges. Place the foil packets on a baking sheet. Bake for 35-40 minutes, or until the fish flakes easily with a fork.

Black Beans and Rice p. 116 - slightly altered

1 tsp olive oil (40)
1 onion, chopped (1/2 cup = 32)
2 cloves garlic, minced
1 cup uncooked brown rice (it calls for white rice) (150)
1 cup vegetable broth (10)
1 tsp ground cumin
1/4 tsp cayenne pepper
1 can black beans, rinsed and drained (385)

Heat the oil in a large pot over medium-high heat. Stir in the onion and garlic; saute for 4 minutes. Stir in the vegetable broth and bring to a boil; stir in the rice and bring to boil. Reduce the heat to medium-low and simmer for 5 minutes. Removed the pot from the heat and let stand 3 minutes. Stir in the cumin, pepper, and black beans; toss until well mixed and let stand a few more minutes.

620 Calories total/4 1/2 cup servings = 155

I ate 4.5 oz of fish = 155 calories + 1/2 cup beans (155) + 1/2 cup edamame (100) = 410 calories!

04/07

2012-04-07T12:12:00.001-05:00

Well I don't want to do this, but I need to calculate the calories from yesterday's food binge:

Subway turkey sandwich = 380 cal

6" Turkey Breast (280)

Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers. Values do not include cheese unless noted.

Light Mayonnaise (1 T = 50)
Swiss Cheese (2 triangles = 50)

Subway's Nutrition link

Chipotle Steak Burrito = 1130 cal (OMG!!!!!!)

I ate the ENTIRE thing - I usually order the hard tacos, but I was really in the mood for one of their burritos! :)

Flour Tortilla (burrito = 290)
Cilantro-Lime Rice (3 oz = 130)
Black Beans (4 oz. = 120)
Steak (4 oz. = 190)
Fresh Tomato Salsa (3.5 oz. = 20)
Cheese (1 oz. = 100)
Sour Cream (2 oz. = 120)
Guacamole (3.5 oz = 150)
Romaine Lettuce (2.5 oz = 10)

Chipolte's Nutrition link

04/06

2012-04-06T11:00:00.002-05:00

I hosted bunco last night, and made the following dip. It's really easy & everyone likes it, but I was not sure how many calories were in the recipe.

Mexican corn dip:

1 can corn (280)
1 can black beans (385)
1 cup fat-free Italian dressing (120)
2 tablespoons chopped cilantro

785 calories = 7 cups = 115 calories per cup

04/04

2012-04-04T18:43:00.002-05:00

I fixed one of my favorite dinners tonight:

Middle Eastern Chopped Salad

Flat Belly Diet! Family Cookbook page 96

Ingredients:
1/4 cup olive oil (480)
2 tablespoons red wine vinegar (0)
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
3 tomatoes (90)
1 cucumber, peeled, seeded (20)
1 red bell pepper (40)
1 green bell pepper (40)
8 ounces precooked boneless, skinless chicken breast (220)
1/4 red onion, finely chopped (15)
2 tablespoons chopped parsley
2 tablespoons crumbled feta cheese (45)

Toast one whole wheat pita (I used Joseph's flax oat bran & whole wheat Lavash Bread)100 cal each square.

1. Whisk together the oil, vinegar, garlic, salt, and black pepper and a large bowl.

2. Seed the tomatoes and coarsely chop. Chop the cucumbers, bell peppers, and chicken into similar – size pieces. Add to the oil mixture along with the red onion, parsley, and feta.

3. Divide among bowls. Toast the pitas and cut each into four wedges. Serve two wedges per person.

This makes 7 cups. The total amount of calories (minus the pita bread) is 730 cal/7 cups = 105 calories per cup.

I had 2 cups = 210 + 100 cal pita = 310 calories!!! :-)

03/19

2012-03-19T19:00:00.000-05:00

Well here I am back again to blog. I really like www.myfitness pal.com, but they don't make it very easy to login recipes and then figure out calories. So I'm going to list what I'm making for dinner tomorrow night and figure out my calories from here. I need an app on my phone to be able to blog easier from here because I'm doing it from the website right now and it's kind of difficult. If it was on my phone, I would be more apt to use this blog again.

Dinner: cal

Black Bean Chili

Ingredients:
2 Tbsp. olive oil (240)
2 large onions, diced (60)
3 cloves garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped (40)
3 (14 oz.) cans diced tomatoes, undrained (230)
2 tsp. cumin
1 Tbsp. chili powder
1/2 tsp. crushed red pepper flakes
10 oz. pkg. frozen corn (200)
2 (15 oz.) cans black beans, drained and rinsed (760)
1 cup picante or taco sauce (80)

Preparation:

In a heavy skillet, saute onions in the olive oil until tender, stirring frequently. Add garlic and cook 2 minutes longer. Add cumin and cayenne pepper, and whatever other spices you might like. Cook for two minutes longer.
Mix all ingredients into a 4-5 quart slow cooker. Cover and cook on low about 10 hours. If you have a newer, hotter cooking crockpot, cook on low for 6-7 hours.

This recipe made a huge pot of chili. I'm pretty sure there is at least 12 cups in the pot.
1,700 calories/12 = 150 calories per cup

http://busycooks.about.com/od/hotsouprecipes/r/cpveggiechili.htm

12/27

2011-12-27T16:34:00.002-06:00

Well here we are at the end of the year and I can't believe I haven't blogged in over two months! Unfortunately it shows on my belly....working full time, lack of exercise, and eating everything in site has pushed my muffin top back out in plain view. Ugh! I haven't weighed myself in several weeks and I am NOT going to for another few days while I do some clean eating & hard work in the gym!

Since I am logging my calories daily on www.myfitnesspal.com, I will not post it here, but I will log in my recipes when needed to calculate the serving amount. My Fitness Pal does not allow me to enter an entire recipe and then break it down into servings so this will hopefully work for me and then I can put in a quick calorie count on the MFP.

Total Calories per serving = 250

This recipe makes 8 cups = 1975 total calories = 375 per 1 1/2 cup serving

Dinner: Greek Penne with Edamame & Feta

1 cup GV Whole Wheat Elbow pasta (410)
10 oz (300 g) Jenny-O Turkey (420)
2 cup thawed edamame (400 cal)
1 can Great Value Black Beans (385)
1/4 cup chopped green onions (10)
2 tbsp fresh parsley
1 tsp lemon zest
2 tbsp fresh lemon juice
1 cup red pepper, chopped (40)
1 tbsp olive oil BC (120)
2 GV minced garlic cloves (10 cal)
2 tsp fresh rosemary, chopped (I didn't have any)
1/2 cup (4 oz) Athenos Feta Cheese (180)

In a large bowl, combine all ingredients (except pasta and feta). Chill for 30 minutes in refrigerator to allow flavors to steep. Remove from refrigerator just before serving. Fold in feta & pasta.

10/31

2011-10-31T08:46:00.001-05:00

I didn't weigh myself this morning, more out of fear than forgetfulness...

Total Calories = 870

Breakfast: 480 cal
1 banana (110 cal/0 fat/29 carbs/1 pro)
2 tbsp Jiffy All Natural Extra Chunky peanut butter (190 cal)
3/4 cup GV Bran Flakes (100 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)

Lunch: 315 cal
3 cups romaine & spring mix lettuce (25)
1 hardboiled egg (70 cal/4.5 fat/1 carbs/6 pro)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro)
2 tbsp plain croutons (25 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)

Snack: 75 cal
6 celery stalks (5)
2 Light Laughing Cow wedges (70 cal)

Dinner: cal

Exercise: Ran .75 miles at 5.5 mph & walked .5 miles at 4.0 mph. I also did some core exercises, lunges, and some biceps & shoulder exercises with free weights.

10/17

2011-10-17T12:37:00.001-05:00

I didn't want to weigh myself this morning! haha - after the weekend of eating and not exercising, I know I gained back a few pounds...

Total Calories = 1520

Breakfast: 270 cal
3/4 cup GV Bran Flakes (90 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
2 tbsp raisins GV (70 cal/0 fat/15 carbs/.5 pro)
1 tbsp slivered Naturals almonds (30 cal)

Lunch: 250 cal
2 cups romaine lettuce (15)
2 oz carrot sticks (25 cal)
1 egg Dutch Farms (70 cal/4.5 fat/1 carbs/6 pro)
1 oz avocado slices (45 cal)
2 tbsp plain croutons (25 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)

Snack: 200 cal
1 oatmeal chocolate bar (homemade)

Dinner: 800 cal
I had spaghetti and measured out the noodles and sauce, but then ruined it with LOTS of hot yummy bread! AND I bought all kinds of new nut butters and one of them was Nutella - Julie, the boys would love it...it tastes like chocolate icing and you spread it on bread! Instead of a PB sandwich for Ally, she can have this. It is a hazelnut, skim milk, and cocoa mix. Yummo! And then I cut up the veggies & fruits and had several good strawberries! I am going to have to work out hard this week to work off the past couple of days.

Exercise: I slept in...It was just too hard to get up this morning!

10/14 ~ 120.4 lbs

2011-10-14T07:34:00.003-05:00

Well that's what I get for drinking a bottle of wine for my dinner - can I just say DEHYDRATION.....

Julie - you crack me up! I don't know if it was worth it...I am a little SHAKEY!!! HAHA I tried posting to your blog and my computer is acting up - way to go on losing another pound!!

Total Calories = 740

Breakfast: 410 cal
3/4 cup GV Bran Flakes (90 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
2 tbsp raisins GV (70 cal/0 fat/15 carbs/.5 pro)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)

7.5 oz Regular Sprite (90 cal)

Lunch: 330 cal
2 slices or 1 roll Oroweat Sandwich Thins MINIS (50 cal)
3 slices deli ham (50 cal/1 fat/1 carb/6 pro)
1 slice romaine lettuce (5)
1 tsp mashed avocado (10 cal)
1 tsp Kraft canola mayo (15 cal)
.5 oz Baked Lays ~ approximately 11 chips (60 cal)
A handful of pretzels at the K party (50)
7.5 oz Regular Sprite (90 cal) - I am so dehydrated - I have had like 10 glasses of water this morning!

Snack: cal

Dinner: cal

Exercise: I am so mad! I put on my pedometer and was up to almost 4000 steps by noon and then the darn thing started over! I don't know if I hit a button or what...and when I plug it in the computer, it only registers the last walk...boo! Obviously I didn't get out this morning to work out.

10/13 ~ 123.2 lbs

2011-10-13T06:37:00.003-05:00

This week just proves in order to stay the same weight or lose a little, I HAVE to count calories AND work out...there is just no way around it! :) Down to the gym I go....

Total Calories = 1500

Breakfast: 345 cal
1/2 cup Fiber One (60 cal)
1 cup fat-free milk (80 cal)
1 banana (110 cal/0 fat/29 carbs/1 pro)
1 tbsp GV Chunky peanut butter (95 cal)

Lunch: 255 cal
2 slices or 1 roll Oroweat Sandwich Thins MINIS (50 cal)
2 slices deli ham (35 cal/1 fat/1 carb/6 pro)
1 slice romaine lettuce (5)
2 tsp mashed avocado (20 cal)
1 tsp Kraft canola mayo (15 cal)
.5 oz Baked Lays ~ approximately 11 chips (60 cal)
1 Babybel White Cheddar round (70)

Snack: 100 cal
8.25 oz Chocolate Muscle Milk (100 cal)

Dinner: 800 cal
4 8oz glasses of wine....I drank my dinner...

Exercise:
Mile #1 (11:30) ~ intervals: 4.0 mph at 4.0 incline & 8.0 mph at 0.0 incline every other tenth of a mile.
Mile #2 (15:00) ~ .25 mile = cool down at 4.0 no incline, .25 jog at 5.5 mph, .25 mile 3.5 mph using free weights, .25 mile 3.5 cool down.

10/12 ~ 124.6 lbs

2011-10-12T07:58:00.002-05:00

Well I'm on my way back down, thank goodness! Hopefully a few more days of eating right will get me back on track. I had trouble sleeping last night so didn't get up this morning to work out. I would like to maybe walk on the treadmill tonight for a while when I get home, but I rarely have much motivation for that after a long day of work!

Total Calories = 1205

Breakfast: 345 cal
1/2 cup Fiber One (60 cal)
1 cup fat-free milk (80 cal)
1 banana (110 cal/0 fat/29 carbs/1 pro)
1 tbsp GV Chunky peanut butter (95 cal)

Lunch: 305 cal
2 cups romaine lettuce (15)
2 oz carrot sticks (25 cal)
1 egg Dutch Farms (70 cal/4.5 fat/1 carbs/6 pro)
1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro)
2 tbsp plain croutons (25 cal)
2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro)
1 medium red apple (75 cal/0 fat/17 carb/0 pro)

Snack: cal

Dinner: 465 cal
Dinner was so yummy! I had on the menu to have salmon, but didn't want the rice because I had that last night at Mongolian BBQ...so I whipped up the Edamame Potato salad in the FBD book and it was delicious! I had no idea it would be so good!

Roasted Salmon with Mustard-Dill Glaze

3 6 oz salmon fillets (I had 5 oz = 230 cal)
Mayo Topping (160/3 = 55 cal per fillet)
3 tbsp Kraft Mayo (135 cal)
1 tbsp dry mustard
1 tbsp chopped fresh dill
1.5 tsp brown sugar (25)
1 tsp fresh lemon juice

Preheat oven to 400 degrees. In a small dish, combine mayo, seasonings & lemon juice. Place salmon fillets on a foil-lined baking sheet. Season with 1/2 tsp salt & 1/8 tsp pepper and spread mayo mixture over top. Roast until just cooked through, 12-15 minutes.

Edamame Potato Salad (this is one serving = 180)
1/2 cup shelled and boiled edamame (100)
1 3.3 oz small red potato with skin boiled, then chopped (65 cal)
1 tsp Kraft mayo (15 cal)
Season with black pepper.

I had to have 2 Dove dark chocolate squares (90)!!!

Exercise: Nothing - I have a terrible headache and didn't do anything besides walk the halls today! :) I wore my pedometer and walked 4,000 steps! haha

10/11 ~ 125.2 lbs

2011-10-11T07:29:00.003-05:00

OMG I am so mad at myself! I haven't seen that number in a year & a half....BOO

I bought a food scale last year, but I am using my postal scale to make sure I am getting things to the ounce! This is out of control!!!!

Total Calories = 1095

Breakfast: 345 cal
1/2 cup Fiber One (60 cal)
1 cup fat-free milk (80 cal)
1 banana (110 cal/0 fat/29 carbs/1 pro)
1 tbsp GV Chunky peanut butter (95 cal)

Lunch: 395 cal
1 Light Original Flatbread (90 cal)
3 oz Jenny-O oven-roasted deli turkey (75 cal) = 3 slices
2 slices romaine lettuce (10)
1 tsp raisins GV (15 cal)
1 tbsp Kraft Mayo with canola oil (45 cal)
2 tbsp walnuts (100 cal) ~ big sams club sack
.5 oz Baked Lays ~ 11 chips (60 cal)

Snack: 0 cal

Dinner: 355 cal
We are taking Josh out for dinner tonight at BD's Mongolian BBQ...oh lordy!! BUT I found online where you can make your bowl and it figures your calories. I will try to do that BEFORE we leave tonight so I know what to order!!

LATER....Well I didn't have time to make my bowl beforehand so I just estimated while there and don't think I did too bad: It estimated the below items to be around 355 calories, but I know the sodium will be high, hence bloating...

Your Ingredients
1.5 oz Chicken
1.5 oz Krab
1.5 oz Shrimp
1 oz Bean Sprouts
1 oz Broccoli
1 oz Carrots
1 oz Onions (Yellow)
1 oz Peppers
1 oz Shiitake Mushroom
1 oz Light Soy
.5 tsp. Oil Blend (added at the Grill)
1/4 cup Rice

Exercise:
#1 Mile = .10th mile intervals at 8.0 mph/4.0 mph with 4.0 incline
#2 Mile = Ran .50 miles at 5.5 & walked .50 miles at 4.0 with free weights

10/10

2011-10-10T13:02:00.003-05:00

I am not even getting on the scale this week! I have been so off on eating & working out, that I know just from the way my pants fit I have gained weight!

Total Calories = 1240

Breakfast: 300 cal
2 tbsp Creamy Wheat BC (80 cal)
2 tbsp raw sunflower seeds (90 cal)
1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)

Lunch: 285 cal
2.5 cups romaine lettuce (20)
1 medium red apple (75 cal/0 fat/17 carb/0 pro)
2 slices 5 lb Sams club ham (50 cal)
2 tbsp raw sunflower seeds (90 cal)
2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro)

Well I was doing fine until I went to my TA meeting and there was ALL kinds of lovely chocolate sitting on the tables...that was just a little less than what I burned this morning. BOOOOO
Snack: 175 cal
3 REESE’S Peanut Butter Cups Miniatures (135)
1 Hershey's Special Dark Chocolate Mini (40)

Dinner: 480 cal
I had two cups! Yum
1 Babybel White Cheddar round (70)
1 whole wheat Wasa cracker (50)

Chicken noodle soup:
10 cups water
10 oz. (approximately) 4 cups white egg noodles (1320 cal)
1 13 oz. can chicken (350 cal)
2 tbsp chicken granules & 1 chicken boulion cube (55 cal)
8 oz. chopped carrots (95 cal)
This makes a BIG pot after the noodles expand and it makes 8 cups (Total ~ 1800 cal/10 cups = 180 per serving).

Exercise: I did one mile of intervals: .10th of a mile walking at 4.0 with an incline of 4.0 alternating every .10th of a mile running at 8.0 mph. I walked & jogged mile #2 alternating holding 3 pound weights. I burned 200 calories in 25 minutes.

10/01 ~ 121.6 lbs

2011-10-01T09:21:00.000-05:00

I haven't worked out in a week and it is really starting to show. I can't believe my beautiful, lovely treadmill hasn't seen me in awhile! I miss it, but working full time is definitely making it hard to get in a work out! I did take a nice 4 mile bike ride with Steve & Ally one night after school, but it wasn't much of a calorie burner...

I am going to order the Flat Belly Family Cookbook today!!! I am excited for some new recipes that go along with the pocketguide.

Flat Belly Family Cookbook

09/24 ~ 121.4 lbs

2011-09-24T10:00:00.000-05:00

Hard to believe it's been two weeks since I last blogged...I haven't been weighing myself regularly so I was surprised to see the numbers this morning. My exercise routine is off because I can't seem to get up early enough in the morning! I haven't been doing too bad on my eating, but I really need to get back to running every day. I am missing it!

I won't blog what I am eating today...just thought I better check in! :)

09/08

2011-09-08T18:32:00.001-05:00

Total Calories = 1750

Breakfast: 330 cal
1 cup/28 g corn flakes Best Choice (100 cal)
2 tbsp raisins (65 cal)
1 cup fat-free milk (80 cal)
2 tbsp sunflower seeds (85 cal)

Lunch: 365 cal
15 Baked Lays Chips (150)
1/4 cup Member’s Mark cottage cheese (40 cal)
1/3 hoagie roll (150)
3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro)
Lettuce & Sprouts (5)
Tomato (5)
Onion (5)
1/4 cup chopped avocado (100 cal)
2 tsp Kraft canola mayo (30 cal)

Snack: cal

Dinner: 1000 cal
We went to Culvers! Wow!! :) It was Peculiar Elementary night at Culvers so we went in support of the school and to get a burger!

Exercise:

09/07 ~ 122.4 lbs

2011-09-07T07:49:00.001-05:00

Total Calories = 1480

Breakfast: 330 cal
1 cup/28 g corn flakes Best Choice (100 cal/0 fat/24 carbs/2 pro)
2 tbsp raisins Sunmaid (65 cal)
2 tbsp sunflower seeds (85 cal)
1 cup fat-free milk (80 cal)

Lunch: 350 cal
I just couldn't do another 200 calorie lunch! I like my salad too much! I didn't eat all of this salad - I hope that is an indication my stomach might have shrank? Yea right...
2 cups romaine lettuce (15)
1 oz carrot slivers (10)
6 cherry tomatoes (10 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1 tbsp sunflower seeds (40 cal)
2 tbsp plain croutons (25 cal)
2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro)
3 avocado slivers (100 cal)

Snack: 100 cal
8 oz Chocolate Muscle Milk (100)

Dinner: 700 cal
I went to Sams after work and couldn't resist their wheat hoagie rolls...I pretty much consumed for dinner the entire calories I ate yesterday - pathetic! I made one for lunch tomorrow! They are sooo tasty!
15 Lays Tomato & Basil Chips (150)
1/4 cup Member’s Mark cottage cheese (40 cal)
1/3 hoagie roll (150)
3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro)
Lettuce & Sprouts (5)
Tomato (5)
ONion (5)
1/4 cup chopped avocado (100 cal)
2 tsp Kraft canola mayo (30 cal)

Exercise: Nothing - It still hurts to move the knee...I am HOPING to get up in the morning and at least walk on the treadmill!

Diet Details ~ Following the Flat Belly Diet

This Week's Meal Plan

Monday

Lunch = 225 calories

Loaded Salad

Snack = 255 calories

Dinner = 390 calories

Black Bean Burgers

Tuesday

Lunch = 375 calories

Snack =

Dinner = calories

Wednesday

Lunch = 440 calories

Snack = 80 calories

Two cutie oranges (80)

Dinner

Dinner = 360 calories

Thursday

Lunch = 305 calories

Snack = 260 calories

Friday

Lunch = 305 calories

Snack = 270 calories

Two cutie oranges (80) + Roasted Peanuts (190)

Dinner = calories

Saturday

Lunch = calories

Snack = calories

Dinner = calories

Sunday

Lunch = calories

Snack = calories

Dinner = calories

1/06 - 1/12 Meal Plan

TUESDAY 1/7

LUNCH = 225 CALORIES

LOADED SALAD

Wednesday 1/8

SNACK = 80 CALORIES

TWO CUTIE ORANGES (80)

GRILLED HALIBUT WITH SALSA and PARMESAN ORZO

CUCUMBER SALAD

IN A BOWL, COMBINE 1/2 CUP NONFAT PLAIN GREEK YOGURT, 1/2 CUP DICED CUCUMBER, 1/2 CUP DICED TOMATO, 1/4 CHOPPED AVOCADO, 1/8 TSP SEA SALT, A PINCH OF BLACK PEPPER. PAIR WITH TWO DEVILED EGGS (140 CALORIES) CUCUMBER SALAD: 145 CALORIES, 5 G FAT (1 G SATURATED), 13 G CARBS, 4 G FIBER, 14 G PROTEIN

MEDITERRANEAN CHICKEN AND PASTA

NUTRITION FACTS PER SERVING: 347 CALORIES, 26G PROTEIN, 38G CARBOHYDRATE, 9G FAT (1G SATURATED), 3G FIBER

EGG SALAD

Ingredients 2 eggs (140 calories) 1 tablespoon mayo (35 calories)

TWO CUTIE ORANGES (80)

DINNER

Date night

DINNER =

QUINOA SALMON CAKES and ROASTED ASPARAGUS

TUNA MELT

Directions

DINNER = 365 CALORIES

ANCHO-GLAZED SALMON and SWEET POTATO FRIES

Overdue

Meal Plan

Day 1:

Lunch

Greek Yogurt Chicken Salad

Dinner

Quinoa Salmon Cakes & Roasted asparagus

Day 2:

Lunch

Tuna Melt

Directions

Dinner

Lemony Fusilli with Chicken, Zucchini, and Pine Nuts

Day 3:

Lunch

Cucumber Salad

Dinner

Grilled Halibut with Salsa & Parmesan Orzo

Day 4:

Lunch

Turkey & Tomato Panini

Dinner

Ancho-Glazed Salmon & Sweet Potato Fries

IN A BOWL, COMBINE 1/2 CUP NONFAT PLAIN GREEK YOGURT, 1/2 CUP DICED CUCUMBER, 1/2 CUP DICED TOMATO, 1/4 CHOPPED AVOCADO, 1/8 TSP SEA SALT, A PINCH OF BLACK PEPPER.

PAIR WITH TWO DEVILED EGGS (140 CALORIES)

CUCUMBER SALAD: 145 CALORIES, 5 G FAT (1 G SATURATED), 13 G CARBS, 4 G FIBER, 14 G PROTEIN

Ingredients

2 eggs (140 calories)

1 tablespoon mayo (35 calories)