Well, we are almost done with week 1! Everyone is doing a great job.
I know I talk a lot about how important the nutrition part of the program is, and it is. But, we need to be careful not to be so worried and overanalyze which foods are okay, that we just give up and eat whatever. You guys have had a lot thrown at you this week. Hang in there! This will all come together.
I wanted to give some ideas for each meal. First I will list foods that are good for this type of diet under each meal. Then I'll show you variations, meaning what I put together to make my protein/carb numbers. I'll use my protein/carb ratio as the example. It should be close to yours. For me it's 12 g protein/ 22 g carbs. As you can see you'll be combining foods to get those numbers.
(Disclosure: These aren't the only approved foods for our plan. I'm just sharing what I eat. If you find something that also fits, please share. The more variety, the better!)
Meal #1 - Breakfast, 12 g Protein + 22 g Carb. If you start the day right with a good breakfast, you are setting your day for success!
1. Eggs- easy on the salt, cook using non stick spray instead of oil.
2. Turkey Bacon
3. Whole Wheat Breads/Tortilla
4. Bagels/English Muffins
5. Low fat Cheese
6. Special K has a protein cereal called "Special K Protein Plus". It has 10 g of protein.
7. Oatmeal. Look closely at the labels to make sure you choose one that is not high in sugar.
8. Smoothies. I like milk, a few strawberries, use honey or 1/2 a banana for the sweetner.
Here's some variations of what I like to eat for breakfast:
**1 egg, 2 slices of turkey bacon, a slice of toast and 1/2 svg of fruit (fruits count as carbs).
**1/2 bagel, 2 tbsp Natural PB, 1/2 serving fruit. (PB and Almonds are great for protein, but only eat them for 1 meal as they are high in fat.)
**1/2 bagel with smart balance butter, milk (see serving size to fit your needs)
**Egg, cheese, english muffin to make your own "McMuffin"
**2 eggs, a little cheese, mushrooms, peppers, etc. for an omelet.
**Serving of Special K, splash of milk and 1/2 sliced banana, strawberry, or peach.
**Breakfast burrito in a whole wheat tortilla
Meal #2. Mid-Morning Snack. 12 g Protein + Veggie:
1. low-fat string cheese
2. Carrots/Cucumbers/Celery/Broccoli- easy "finger" veggies
3. Almonds/PB (if you had PB for breakfast, find a different protein)
4. Cottage Cheese- 13 g's of protein!!
5. rolled up deli sliced turkey
6. Protein shake (my shake has hardly any carbs and just proteins. I like to eat my carbs. I don't mind drinking my proteins!)
7. Tuna- I no likey, but if you do, it's a great source of protein. Make sure you buy the ones canned in water, not oil.
8. Boiled egg
Variations:
**string cheese, almonds and "finger" veggie.
**string cheese, celery with 2 tbs PB
**Cottage Cheese and Veggies
**2 slices of deli turkey rolled up with veggies
**protein shake with veggies.
**boiled egg, string cheese and veggies
**REMEMBER, you are eating foods with proteins only for this meal, so it may be a little limited.
Meal #3- Lunch. 12 g Protein + 22 g Carb + Veggie
Most of my lunches consist of salad (don't use iceberg. Go for romaine or other dark green leaf) or sandwich. If I have leftovers from dinner, I'll eat those.
Variations:
**taco salad- prepare ground turkey (or if you refuse to try the turkey, the leanest ground beef you can find) with taco seasoning directions. Toss with salad. To add carbs to the salad, you can cut a whole wheat tortilla into strips and broil for some crunch.
**grilled chicken salad (I usually marinate chicken in low fat zesty italian and then grill it on my george foreman grill. Slice it up and keep in fridge for salads.)
**Good salad mixins: garbanzo beans, black beans, boiled eggs, cheese, red onion, cucumber, tomato, tuna, whole wheat croutons (carb), deli turkey cut into slices, corn (carb).
**Sandwiches: your choice of low fat deli meat, cheese, lots of lettuce, sprouts, tomato, etc. Or you can make a wrap with a whole- wheat tortilla, and I love pita sandwiches too.
**Try using hummus on your sandwiches for a spread instead of mayo. I like the hummus with red pepper. Hmm Hmm good!
**REMEMBER: if you're having a salad, don't forget to have your carb serving as well.
Meal #4- Mid-Afternoon Snack. 12 g Protein + 22 g Carb
1. protein bar (look for one that fits your p/c ratio the best. Also watch the sugar. If my carb # is 22 g, and there is more than 10 g of sugar in the bar, that is a lot. I eat the Atkins bars and they only have 1 g of sugar.)
2. Milk (I will add a little low fat choc. syrup to mine to help my sweet tooth craving)
3. protein shake
4. whole wheat crackers- there are some that are pretty good like the triscuit ones. I can eat 15 of those (for the carb part of the meal) and that adds something nice and crunchy to eat.
5. Any other ideas from list above. Just make sure you get enough carbs and proteins!
Meal #5- Dinner 12 g Protein + 22 g Carb + Veggie
Protein: My dinners mostly consist of a marinated lean meat the size of my palm. I also like beans and shrimp (not together).
Carb serving dish of: brown rice, wild rice, couscous, whole wheat pasta, sweet potato, or whole wheat bread.
Steamed/grilled veggie: Remember that potatoes and corn are not considered a veggie!
You can get healthy dinner recipes from South Beach and Body for Life websites. I'll also be adding recipes.
Meal #6- Evening Snack (eat before 8 pm)- 12 g protein/ 22 g carb
Use any of the above ideas to get the right protein/carb ratio. Usually for my last meal I like something a little sweet. Here's a few of my variations:
** sugar free chocolate pudding(carb) with a scoop of protein powder. Makes a thick, delicious treat.
**A few slices of canned peaches (carbs) in a bowl. Sprinkle cinnamon and warm up in the microwave. Top with Special K Protein Plus and a splash of milk for a warm, crunchy treat.
**Milk (protein +some carbs) and Cinnamon Tortilla (carb): Broil a whole wheat tortilla until crisp (don't burn it!), spread with smart balance butter and sprinkle a tiny bit of sugar and some cinnamon. .
I hope this helps! Please do not hesitate to call, email, or chat with me in class with questions. I'm here for ya!
Showing posts with label Meal Plans. Show all posts
Showing posts with label Meal Plans. Show all posts
Friday, August 27, 2010
Tuesday, March 30, 2010
Michelle's Meal Plan
Here is Michelle's meal plan for Monday. Adjust portion to fit your unique carb/protein numbers
Carbs needed per meal: 25 g
Protein per meal : 12-16 g
Meal 1:
Sandwich thin (22 g carb, 4 g protein)
1 egg (less than one g carb, 6 g protein)
1.5 canadian bacon slices (less than one g carbs, 4.5 g protein)
Totals for meal one: about 23 g carbs, 14.5 g protein
Meal 2:
1 small apple (20 g carbs)
1/2 cup cottage cheese (5 g carb, 12 g protein)
Totals for meal two: 25 g carb, 12 g protein
Meal 3:
Salad with lettuce and tomatoes and 3 oz chicken (17.5 g protein)
20 grapes (17 g carbs)
2 Tbsp salad dressing (8 g carbs)
Totals for meal 3: 25 g carbs, 17.5 g protein
Meal 4:
Classic Zone Perfect Protein bar (25 g carb, 14 g protein)
Meal 5:
Celery
Natural Peanut Butter, 2 Tbsp. (6 g carb, 7 g protein)
Light String cheese (1 g carb, 6 g protein)
Small apple (20 g carb)
Totals for Meal 5: 27 g carbs, 13 g protein
Meal 6:
Taco Salad
Lettuce, tomatoes, peppers, salsa
Ground turkey 3 oz (17 g protein)
Totals for meal 6: 17 g protein, no carbs
Carbs needed per meal: 25 g
Protein per meal : 12-16 g
Meal 1:
Sandwich thin (22 g carb, 4 g protein)
1 egg (less than one g carb, 6 g protein)
1.5 canadian bacon slices (less than one g carbs, 4.5 g protein)
Totals for meal one: about 23 g carbs, 14.5 g protein
Meal 2:
1 small apple (20 g carbs)
1/2 cup cottage cheese (5 g carb, 12 g protein)
Totals for meal two: 25 g carb, 12 g protein
Meal 3:
Salad with lettuce and tomatoes and 3 oz chicken (17.5 g protein)
20 grapes (17 g carbs)
2 Tbsp salad dressing (8 g carbs)
Totals for meal 3: 25 g carbs, 17.5 g protein
Meal 4:
Classic Zone Perfect Protein bar (25 g carb, 14 g protein)
Meal 5:
Celery
Natural Peanut Butter, 2 Tbsp. (6 g carb, 7 g protein)
Light String cheese (1 g carb, 6 g protein)
Small apple (20 g carb)
Totals for Meal 5: 27 g carbs, 13 g protein
Meal 6:
Taco Salad
Lettuce, tomatoes, peppers, salsa
Ground turkey 3 oz (17 g protein)
Totals for meal 6: 17 g protein, no carbs
Wednesday, January 13, 2010
Meal Basics
Okay, so you all should have the magic formula for how many proteins/carbs you need to eat at each meal.
You need to eat 6 times a day. Please do this. I won't go into detail why (they have the reasons in your manual). I know it may be a huge adjustment for you. You'll probably find that you are eating more than you used to. But again- you have to do it get the results you want.
Now that you know how many proteins/carbs you need it will make planning your meals easier. You'll check the label to see what the counts are per serving. Say I'm looking at a Wild Rice label and a 1 cup serving has 41 grams of carbs. I can only have 22. So I know that I'll have a 1/2 cup of Wild Rice and that will take care of my carb.
Don't bother looking at pizza, chip, granola bar, or junk food labels. Those are obviously out until your free days.
Here's a quick rundown of your 6 meals:
1. Morning (should be within 30 minutes after your workout):
protein + carb
2. Mid- morning snack
protein + veggie
Only 5 out of 6 meals have a carb. I usually take my carb out midmorning, but you can choose any meal. I would recommend choosing the same meal so you don't get mixed up.
3. Lunch
protein + veggie + carb
4. Mid-Afternoon Snack
protein + carb + veggie if you are still hungry.
Veggies are required for 3 out of the 6 meals, but you can always fill them in to other meals if you want. I usually do my veggies for my mid-morning snack, lunch and dinner. You don't have to do it that way, just make sure you get veggies in 3 of the meals. If you get hungry before it's time for you next meal and you have to munch on something, grab some celery sticks or any other veggie you like.
5. Dinner
protein + carb + veggie
6. Last Snack
protein + carb
Make sure your last snack is before 8:00 pm. I'm not sure if that's a Farrell's handbook rule, but it is mine!
You need to eat 6 times a day. Please do this. I won't go into detail why (they have the reasons in your manual). I know it may be a huge adjustment for you. You'll probably find that you are eating more than you used to. But again- you have to do it get the results you want.
Now that you know how many proteins/carbs you need it will make planning your meals easier. You'll check the label to see what the counts are per serving. Say I'm looking at a Wild Rice label and a 1 cup serving has 41 grams of carbs. I can only have 22. So I know that I'll have a 1/2 cup of Wild Rice and that will take care of my carb.
Don't bother looking at pizza, chip, granola bar, or junk food labels. Those are obviously out until your free days.
Here's a quick rundown of your 6 meals:
1. Morning (should be within 30 minutes after your workout):
protein + carb
2. Mid- morning snack
protein + veggie
Only 5 out of 6 meals have a carb. I usually take my carb out midmorning, but you can choose any meal. I would recommend choosing the same meal so you don't get mixed up.
3. Lunch
protein + veggie + carb
4. Mid-Afternoon Snack
protein + carb + veggie if you are still hungry.
Veggies are required for 3 out of the 6 meals, but you can always fill them in to other meals if you want. I usually do my veggies for my mid-morning snack, lunch and dinner. You don't have to do it that way, just make sure you get veggies in 3 of the meals. If you get hungry before it's time for you next meal and you have to munch on something, grab some celery sticks or any other veggie you like.
5. Dinner
protein + carb + veggie
6. Last Snack
protein + carb
Make sure your last snack is before 8:00 pm. I'm not sure if that's a Farrell's handbook rule, but it is mine!
Eat This Instead
Take a gander and see what changes you can to make your meals healthier:
1. Grains: Switch to everything 100% whole wheat. Not honey wheat or plain wheat. It has to say whole wheat. That would be your breads, english muffins, bagels, tortillas, pita bread, etc.
2. Rice: No white rice. You might as well eat sugar because that's what it turns in to. Here's a few other options:
a. Brown Rice. Sometimes it takes a while to get used to. Try cookingit in low - sodium chicken broth instead of water.
b. Wild Rice- Delicious!
c. Couscous: Have you ever had this? They have lots of different"flavors" ,if you will, and they even have a whole wheat couscous. A yummy alternative to rice.
3. Potatoes: Minimal. Just try to do without these for a little bit. Especially Russett potatoes. Sweet potatoes would be the better option, and remember as with all carbs (potatoes are considered a carb, not a veggie serving) , about the size of your fist.
4. Pasta: Same as rice. Will turn in to sugar. You may substitute with whole wheat pasta. Just don't drench it in any creamy type of sauce. I'll give you a few healthy pasta dishes.
5. Meat: Stick with the leanest meats possible, and remember the size should not be bigger than the palm of your hand. Try substituting ground turkey for recipes that call for ground beef. It's much leaner, and cheaper too. I was all freaked out to try it at first, but I'm a total fan. It wasn't even an acquired taste. Most ground beef recipes call for some sort of seasoning (taco), or are in a sauce (pasta,etc.) that you seriously can't tell. I dare you to try it!!
6. Bacon: Love me some bacon. Go for turkey bacon. I really like it!
7. Soda/Pop/Alcohol/Coffee: No way Jose. Drink water instead. This will make a huge difference!!
1. Grains: Switch to everything 100% whole wheat. Not honey wheat or plain wheat. It has to say whole wheat. That would be your breads, english muffins, bagels, tortillas, pita bread, etc.
2. Rice: No white rice. You might as well eat sugar because that's what it turns in to. Here's a few other options:
a. Brown Rice. Sometimes it takes a while to get used to. Try cookingit in low - sodium chicken broth instead of water.
b. Wild Rice- Delicious!
c. Couscous: Have you ever had this? They have lots of different"flavors" ,if you will, and they even have a whole wheat couscous. A yummy alternative to rice.
3. Potatoes: Minimal. Just try to do without these for a little bit. Especially Russett potatoes. Sweet potatoes would be the better option, and remember as with all carbs (potatoes are considered a carb, not a veggie serving) , about the size of your fist.
4. Pasta: Same as rice. Will turn in to sugar. You may substitute with whole wheat pasta. Just don't drench it in any creamy type of sauce. I'll give you a few healthy pasta dishes.
5. Meat: Stick with the leanest meats possible, and remember the size should not be bigger than the palm of your hand. Try substituting ground turkey for recipes that call for ground beef. It's much leaner, and cheaper too. I was all freaked out to try it at first, but I'm a total fan. It wasn't even an acquired taste. Most ground beef recipes call for some sort of seasoning (taco), or are in a sauce (pasta,etc.) that you seriously can't tell. I dare you to try it!!
6. Bacon: Love me some bacon. Go for turkey bacon. I really like it!
7. Soda/Pop/Alcohol/Coffee: No way Jose. Drink water instead. This will make a huge difference!!
Monday, August 31, 2009
1 Day Meal Plan
One day meal plan:
1. Eggbeaters egg white scramble with chopped canadian bacon and spinach
2. Smoothie with fresh strawberries, plain fat free yogurt, milk, strawberry protein powder
3. Turkey burger with broccoli/carrots
4. Brown rice, black beans, shredded cheese and salsa
5. Spinach salad with grilled chicken strips, sundried tomato feta cheese and fat free italian dressing
6. Toast with Laughing Cow cheese and roasted red pepper hummus
1. Eggbeaters egg white scramble with chopped canadian bacon and spinach
2. Smoothie with fresh strawberries, plain fat free yogurt, milk, strawberry protein powder
3. Turkey burger with broccoli/carrots
4. Brown rice, black beans, shredded cheese and salsa
5. Spinach salad with grilled chicken strips, sundried tomato feta cheese and fat free italian dressing
6. Toast with Laughing Cow cheese and roasted red pepper hummus
Tuesday, August 18, 2009
1 Day Meal Plan
Breakfast: Smoothie of frozen strawberries, bluebarries, flax seed and a protien drink for the liquid
Snack: homemade granola bar and water
Lunch: Flat bread(from costco) with vegetable meadly cream cheese spread, turkey and how ever many vegies you can fit in the middle and roll it all up. Some fruit of your choice to make up for some carbs too.
Snack: Graham crackers with organic peanut butter
Dinner: Brazillian Rice and Beans (the recipe is on the blog)
Snack: Sugar Free Chocolate pudding (for something sweet) and Edamame
Snack: homemade granola bar and water
Lunch: Flat bread(from costco) with vegetable meadly cream cheese spread, turkey and how ever many vegies you can fit in the middle and roll it all up. Some fruit of your choice to make up for some carbs too.
Snack: Graham crackers with organic peanut butter
Dinner: Brazillian Rice and Beans (the recipe is on the blog)
Snack: Sugar Free Chocolate pudding (for something sweet) and Edamame
One Week of Dinner
Here's what's for dinner at the Mons' home this week. I am posting the recipes seperately.
Monday: Tacos w/ whole wheat tortilla (protein + some carb), Wild Rice or Corn on the Cob (carb) and veggies. (watch your carbs on this, you might only get 1/2 of a cob of corn or small portion of rice.
Tuesday: Ham Quesadillas (protein + carb), small side of fat free refried beans ( a little more protein and carb) and salsa.
Wednesday: Grilled Sesame-Ginger chicken (protein), brown rice (carb), steamed veggies
Thursday: Garlic Pasta (some protein +carbs), spinach salad w/ feta cheese (veggies + more protein)
Friday: Broiled Turkey Basil Sandwiches (protein + carb), veggie tray (cut your own veggies... make a healthy dip w/ low fat cream cheese mixed with dry packet of italian dressing.)
Saturday: Marinated Pork (buy boneless, lean pork and marinate in your favorite flavor - ours is the Mesquite marinade- they sell it in those packets- and grill. (protein), Baked Sweet Potato Fries (carb), Asparagus
Sunday: Free Day!
Monday: Tacos w/ whole wheat tortilla (protein + some carb), Wild Rice or Corn on the Cob (carb) and veggies. (watch your carbs on this, you might only get 1/2 of a cob of corn or small portion of rice.
Tuesday: Ham Quesadillas (protein + carb), small side of fat free refried beans ( a little more protein and carb) and salsa.
Wednesday: Grilled Sesame-Ginger chicken (protein), brown rice (carb), steamed veggies
Thursday: Garlic Pasta (some protein +carbs), spinach salad w/ feta cheese (veggies + more protein)
Friday: Broiled Turkey Basil Sandwiches (protein + carb), veggie tray (cut your own veggies... make a healthy dip w/ low fat cream cheese mixed with dry packet of italian dressing.)
Saturday: Marinated Pork (buy boneless, lean pork and marinate in your favorite flavor - ours is the Mesquite marinade- they sell it in those packets- and grill. (protein), Baked Sweet Potato Fries (carb), Asparagus
Sunday: Free Day!
Wednesday, August 12, 2009
1 Day Meal Plan
Meal 1:Wheat English Muffinw/ 1 egg (cooked)w/ Canadian Bacon, dry cereal (if you need more carbs)
Meal 2:Protein Bar, Raw Cabbage
Meal 3: Spinach (no dressing)w/ .25cup Feta Cheesew/ package of pink salmon, Apple
Meal 4: Steak, Steamed Broccolli
Meal 5: No Yolk Pasta (1-2oz uncooked)Shrimp (2-3oz)Light Pesto Sauce
Meal 6: cereal, skim milk, 1 hard boiled egg
Meal 2:Protein Bar, Raw Cabbage
Meal 3: Spinach (no dressing)w/ .25cup Feta Cheesew/ package of pink salmon, Apple
Meal 4: Steak, Steamed Broccolli
Meal 5: No Yolk Pasta (1-2oz uncooked)Shrimp (2-3oz)Light Pesto Sauce
Meal 6: cereal, skim milk, 1 hard boiled egg
1 Week Meal Plan
Monday:
1. Breakfast: Egg on wheat toast and cup of milk
2. Snack: string cheese, veggies
3. Lunch: turkey wrap w/lettuce and cucumbers
4. Snack: protein bar
5. Dinner: Brazilian Rice and Beans
6. Snack: strawberry smoothie (skim milk, frozen strawberries and honey to sweeten)
Tues.
1. b-fast: Oatmeal
2. snack: veggie with cream cheese (chive) to dip, and nuts
3. lunch: tuna (try a low sugar vinaigrette instead of mayo if you can), salad, whole wheat crackers
4. snack: graham crackers w/ natural peanut butter (make sure you measure these according to your carb/protein ratio!)
5. dinner: Grilled marinaded chicken (bought a packet of marinade at store), yolk-less egg noodles (once you boil them, stir a little olive oil, sauteed garlic and top with parmesan cheese), steamed veggies of your choice
6. snack: cottage cheese, and any approved fruit from pg. 10
Wed:
1. b-fast: 1/2 whole wheat bagel (smart balance butter), skim milk, 1/2 banana
2. snack: cottage cheese, v-8, or cut raw veggies
3. lunch: salad w/chicken or deli turkey cut up
4. snack : boiled egg, wheat crackers
5. dinner: shrimp or lean meat stir fry w/ veggies and rice
6. snack: sugar free pudding mixed with a scoop of chocolate protein powder to make a delicious fudgy treat!
Thurs.:
1. b-fast: fried egg(use pam spray), turkey bacon and slice of whole wheat toast.
2. snack: natural pb on celery sticks
3. lunch: ham sandwhich (put lettuce, tomato and other veggies on it to get your veggie serving) on whole wheat and apple (or any fruit)
4. snack: skim milk, cheese stick, fruit
5. dinner: marinated lean pork on the grill, sweet potato (remember the right portions!) and asparagus.
6. snack: cottage cheese, cinnamon tortilla (brush smart balance butter on tortilla, sprinkle a pinch of sugar and cinnamon- broil until crisp)
Fri:
1. b-fast- All bran cereal w/skim milk and blueberries (or whatever)
2. snack- boiled egg, cheese stick, cut up veggies or v-8
3. lunch- bean burrito (whole wheat tortilla, no fat refried beans, cheese, lettuce, salsa)
4. snack- roasted garbanzo beans (spray small oven proof pan with pam, sprinkle Mrs. Dash flavor - I like the southwest one- and roast in oven until desired crispness), slice of turkey (or choice of deli meat) rolled up, and whole wheat crackers
5. dinner- Turkey Burgers, salad
6. snack- protein drink, banana
Sat:
1. breakfast: egg omelet, canadian bacon
2. snack: cottage cheese, cut veggies
3. lunch: chicken ceasar salad (low fat dressing) and choice of bread for your carb
4. snack: protein bar
5. dinner: chimichangas, 1/2 corn on cob, salad
6. snack: smoothie
1. Breakfast: Egg on wheat toast and cup of milk
2. Snack: string cheese, veggies
3. Lunch: turkey wrap w/lettuce and cucumbers
4. Snack: protein bar
5. Dinner: Brazilian Rice and Beans
6. Snack: strawberry smoothie (skim milk, frozen strawberries and honey to sweeten)
Tues.
1. b-fast: Oatmeal
2. snack: veggie with cream cheese (chive) to dip, and nuts
3. lunch: tuna (try a low sugar vinaigrette instead of mayo if you can), salad, whole wheat crackers
4. snack: graham crackers w/ natural peanut butter (make sure you measure these according to your carb/protein ratio!)
5. dinner: Grilled marinaded chicken (bought a packet of marinade at store), yolk-less egg noodles (once you boil them, stir a little olive oil, sauteed garlic and top with parmesan cheese), steamed veggies of your choice
6. snack: cottage cheese, and any approved fruit from pg. 10
Wed:
1. b-fast: 1/2 whole wheat bagel (smart balance butter), skim milk, 1/2 banana
2. snack: cottage cheese, v-8, or cut raw veggies
3. lunch: salad w/chicken or deli turkey cut up
4. snack : boiled egg, wheat crackers
5. dinner: shrimp or lean meat stir fry w/ veggies and rice
6. snack: sugar free pudding mixed with a scoop of chocolate protein powder to make a delicious fudgy treat!
Thurs.:
1. b-fast: fried egg(use pam spray), turkey bacon and slice of whole wheat toast.
2. snack: natural pb on celery sticks
3. lunch: ham sandwhich (put lettuce, tomato and other veggies on it to get your veggie serving) on whole wheat and apple (or any fruit)
4. snack: skim milk, cheese stick, fruit
5. dinner: marinated lean pork on the grill, sweet potato (remember the right portions!) and asparagus.
6. snack: cottage cheese, cinnamon tortilla (brush smart balance butter on tortilla, sprinkle a pinch of sugar and cinnamon- broil until crisp)
Fri:
1. b-fast- All bran cereal w/skim milk and blueberries (or whatever)
2. snack- boiled egg, cheese stick, cut up veggies or v-8
3. lunch- bean burrito (whole wheat tortilla, no fat refried beans, cheese, lettuce, salsa)
4. snack- roasted garbanzo beans (spray small oven proof pan with pam, sprinkle Mrs. Dash flavor - I like the southwest one- and roast in oven until desired crispness), slice of turkey (or choice of deli meat) rolled up, and whole wheat crackers
5. dinner- Turkey Burgers, salad
6. snack- protein drink, banana
Sat:
1. breakfast: egg omelet, canadian bacon
2. snack: cottage cheese, cut veggies
3. lunch: chicken ceasar salad (low fat dressing) and choice of bread for your carb
4. snack: protein bar
5. dinner: chimichangas, 1/2 corn on cob, salad
6. snack: smoothie
1 Day Meal Plan
Meal 1: Scrambled egg w/spinach, English Muffin, Water
Meal 2: String Cheese w/spinach, 2 Newman's Own Cookies, Water
Meal 3: BLT, carrots, water
Meal 4: Almonds, Banana Chips, Water
Meal 5: Chicken Stir Fry with Brown Rice, Green salad w/Lemon Juice and olive oil, Water
Meal 6: Boiled Egg, Steamed Edamame, Water
Meal 2: String Cheese w/spinach, 2 Newman's Own Cookies, Water
Meal 3: BLT, carrots, water
Meal 4: Almonds, Banana Chips, Water
Meal 5: Chicken Stir Fry with Brown Rice, Green salad w/Lemon Juice and olive oil, Water
Meal 6: Boiled Egg, Steamed Edamame, Water
1 Day Meal Plan
Meal #1: Orange juice + vanilla protein powder (tastes like a creamsicle!) - I like this because I am not always very hungry after a workout, but it meets my carb and protein needs.
Meal #2: Wheat thin crackers and fat free cream cheese mixed with tuna or smoked salmon and veggies
Meal #3: Chicken kabobs with onion, green and red peppers and brown rice (needs some salt or spices)
Meal #4: Almonds mixed with craisins (very filling)
Meal #5: Tortilla pizza with olive oil brushed on pre-baked tortilla topped with spinach, diced ham and feta cheese - so yummy!
Meal #6: Half a banana cut up in sugar-free chocolate pudding + string cheese (to get that protein!)
Submitted by Lauren
Meal #2: Wheat thin crackers and fat free cream cheese mixed with tuna or smoked salmon and veggies
Meal #3: Chicken kabobs with onion, green and red peppers and brown rice (needs some salt or spices)
Meal #4: Almonds mixed with craisins (very filling)
Meal #5: Tortilla pizza with olive oil brushed on pre-baked tortilla topped with spinach, diced ham and feta cheese - so yummy!
Meal #6: Half a banana cut up in sugar-free chocolate pudding + string cheese (to get that protein!)
Submitted by Lauren
Thursday, January 8, 2009
Meal Ideas
I wanted to give some ideas for each meal. First I will list foods that are good for this type of diet under each meal. Then I'll show you variations, meaning what I put together to make my protein/carb numbers. I'll use my protein/carb ratio as the example. It should be close to yours. For me it's 12 g protein/ 22 g carbs. As you can see you'll be combining foods to get those numbers.
(Disclosure: These aren't the only approved foods for our plan. I'm just sharing what I eat. If you find something that also fits, please share. The more variety, the better!)
Meal #1 - Breakfast, 12 g Protein + 22 g Carb. If you start the day right with a good breakfast, you are setting your day for success!
1. Eggs- easy on the salt, cook using non stick spray instead of oil.
2. Turkey Bacon
3. Whole Wheat Breads/Tortilla
4. Bagels/English Muffins
5. Low fat Cheese
6. Special K has a protein cereal called "Special K Protein Plus". It has 10 g of protein.
7. Oatmeal. Look closely at the labels to make sure you choose one that is not high in sugar.
8. Smoothies. I like milk, a few strawberries, use honey or 1/2 a banana for the sweetner.
Here's some variations of what I like to eat for breakfast:
**1 egg, 2 slices of turkey bacon, a slice of toast and 1/2 svg of fruit (fruits count as carbs).
**1/2 bagel, 2 tbsp Natural PB, 1/2 serving fruit. (PB and Almonds are great for protein, but only eat them for 1 meal as they are high in fat.)
**1/2 bagel with smart balance butter, milk (see serving size to fit your needs)
**Egg, cheese, english muffin to make your own "McMuffin"
**2 eggs, a little cheese, mushrooms, peppers, etc. for an omelet.
**Serving of Special K, splash of milk and 1/2 sliced banana, strawberry, or peach.
**Breakfast burrito in a whole wheat tortilla
Meal #2. Mid-Morning Snack. 12 g Protein + Veggie:
1. low-fat string cheese
2. Carrots/Cucumbers/Celery/Broccoli- easy "finger" veggies
3. Almonds/PB (if you had PB for breakfast, find a different protein)
4. Cottage Cheese- 13 g's of protein!!
5. rolled up deli sliced turkey
6. Protein shake (my shake has hardly any carbs and just proteins. I like to eat my carbs. I don't mind drinking my proteins!)
7. Tuna- I no likey, but if you do, it's a great source of protein. Make sure you buy the ones canned in water, not oil.
8. Boiled egg
Variations:
**string cheese, almonds and "finger" veggie.
**string cheese, celery with 2 tbs PB
**Cottage Cheese and Veggies
**2 slices of deli turkey rolled up with veggies
**protein shake with veggies.
**boiled egg, string cheese and veggies
**REMEMBER, you are eating foods with proteins only for this meal, so it may be a little limited.
Meal #3- Lunch. 12 g Protein + 22 g Carb + Veggie
Most of my lunches consist of salad (don't use iceberg. Go for romaine or other dark green leaf) or sandwich. If I have leftovers from dinner, I'll eat those.
Variations:
**taco salad- prepare ground turkey (or if you refuse to try the turkey, the leanest ground beef you can find) with taco seasoning directions. Toss with salad. To add carbs to the salad, you can cut a whole wheat tortilla into strips and broil for some crunch.
**grilled chicken salad (I usually marinate chicken in low fat zesty italian and then grill it on my george foreman grill. Slice it up and keep in fridge for salads.)
**Good salad mixins: garbanzo beans, black beans, boiled eggs, cheese, red onion, cucumber, tomato, tuna, whole wheat croutons (carb), deli turkey cut into slices, corn (carb).
**Sandwiches: your choice of low fat deli meat, cheese, lots of lettuce, sprouts, tomato, etc. Or you can make a wrap with a whole- wheat tortilla, and I love pita sandwiches too.
**Try using hummus on your sandwiches for a spread instead of mayo. I like the hummus with red pepper. Hmm Hmm good!
**REMEMBER: if you're having a salad, don't forget to have your carb serving as well.
Meal #4- Mid-Afternoon Snack. 12 g Protein + 22 g Carb
1. protein bar (look for one that fits your p/c ratio the best. Also watch the sugar. If my carb # is 22 g, and there is more than 10 g of sugar in the bar, that is a lot. I eat the Atkins bars and they only have 1 g of sugar.)
2. Milk (I will add a little low fat choc. syrup to mine to help my sweet tooth craving)
3. protein shake
4. whole wheat crackers- there are some that are pretty good like the triscuit ones. I can eat 15 of those (for the carb part of the meal) and that adds something nice and crunchy to eat.
5. Any other ideas from list above. Just make sure you get enough carbs and proteins!
Meal #5- Dinner 12 g Protein + 22 g Carb + Veggie
Protein: My dinners mostly consist of a marinated lean meat the size of my palm. I also like beans and shrimp (not together).
Carb serving dish of: brown rice, wild rice, couscous, whole wheat pasta, sweet potato, or whole wheat bread.
Steamed/grilled veggie: Remember that potatoes and corn are not considered a veggie!
You can get healthy dinner recipes from South Beach and Body for Life websites. I'll also be adding recipes.
Meal #6- Evening Snack (eat before 8 pm)- 12 g protein/ 22 g carb
Use any of the above ideas to get the right protein/carb ratio. Usually for my last meal I like something a little sweet. Here's a few of my variations:
** sugar free chocolate pudding(carb) with a scoop of protein powder. Makes a thick, delicious treat.
**A few slices of canned peaches (carbs) in a bowl. Sprinkle cinnamon and warm up in the microwave. Top with Special K Protein Plus and a splash of milk for a warm, crunchy treat.
**Milk (protein +some carbs) and Cinnamon Tortilla (carb): Broil a whole wheat tortilla until crisp (don't burn it!), spread with smart balance butter and sprinkle a tiny bit of sugar and some cinnamon. .
I hope this helps! Please do not hesitate to call, email, or chat with me in class with questions. I'm here for ya!
(Disclosure: These aren't the only approved foods for our plan. I'm just sharing what I eat. If you find something that also fits, please share. The more variety, the better!)
Meal #1 - Breakfast, 12 g Protein + 22 g Carb. If you start the day right with a good breakfast, you are setting your day for success!
1. Eggs- easy on the salt, cook using non stick spray instead of oil.
2. Turkey Bacon
3. Whole Wheat Breads/Tortilla
4. Bagels/English Muffins
5. Low fat Cheese
6. Special K has a protein cereal called "Special K Protein Plus". It has 10 g of protein.
7. Oatmeal. Look closely at the labels to make sure you choose one that is not high in sugar.
8. Smoothies. I like milk, a few strawberries, use honey or 1/2 a banana for the sweetner.
Here's some variations of what I like to eat for breakfast:
**1 egg, 2 slices of turkey bacon, a slice of toast and 1/2 svg of fruit (fruits count as carbs).
**1/2 bagel, 2 tbsp Natural PB, 1/2 serving fruit. (PB and Almonds are great for protein, but only eat them for 1 meal as they are high in fat.)
**1/2 bagel with smart balance butter, milk (see serving size to fit your needs)
**Egg, cheese, english muffin to make your own "McMuffin"
**2 eggs, a little cheese, mushrooms, peppers, etc. for an omelet.
**Serving of Special K, splash of milk and 1/2 sliced banana, strawberry, or peach.
**Breakfast burrito in a whole wheat tortilla
Meal #2. Mid-Morning Snack. 12 g Protein + Veggie:
1. low-fat string cheese
2. Carrots/Cucumbers/Celery/Broccoli- easy "finger" veggies
3. Almonds/PB (if you had PB for breakfast, find a different protein)
4. Cottage Cheese- 13 g's of protein!!
5. rolled up deli sliced turkey
6. Protein shake (my shake has hardly any carbs and just proteins. I like to eat my carbs. I don't mind drinking my proteins!)
7. Tuna- I no likey, but if you do, it's a great source of protein. Make sure you buy the ones canned in water, not oil.
8. Boiled egg
Variations:
**string cheese, almonds and "finger" veggie.
**string cheese, celery with 2 tbs PB
**Cottage Cheese and Veggies
**2 slices of deli turkey rolled up with veggies
**protein shake with veggies.
**boiled egg, string cheese and veggies
**REMEMBER, you are eating foods with proteins only for this meal, so it may be a little limited.
Meal #3- Lunch. 12 g Protein + 22 g Carb + Veggie
Most of my lunches consist of salad (don't use iceberg. Go for romaine or other dark green leaf) or sandwich. If I have leftovers from dinner, I'll eat those.
Variations:
**taco salad- prepare ground turkey (or if you refuse to try the turkey, the leanest ground beef you can find) with taco seasoning directions. Toss with salad. To add carbs to the salad, you can cut a whole wheat tortilla into strips and broil for some crunch.
**grilled chicken salad (I usually marinate chicken in low fat zesty italian and then grill it on my george foreman grill. Slice it up and keep in fridge for salads.)
**Good salad mixins: garbanzo beans, black beans, boiled eggs, cheese, red onion, cucumber, tomato, tuna, whole wheat croutons (carb), deli turkey cut into slices, corn (carb).
**Sandwiches: your choice of low fat deli meat, cheese, lots of lettuce, sprouts, tomato, etc. Or you can make a wrap with a whole- wheat tortilla, and I love pita sandwiches too.
**Try using hummus on your sandwiches for a spread instead of mayo. I like the hummus with red pepper. Hmm Hmm good!
**REMEMBER: if you're having a salad, don't forget to have your carb serving as well.
Meal #4- Mid-Afternoon Snack. 12 g Protein + 22 g Carb
1. protein bar (look for one that fits your p/c ratio the best. Also watch the sugar. If my carb # is 22 g, and there is more than 10 g of sugar in the bar, that is a lot. I eat the Atkins bars and they only have 1 g of sugar.)
2. Milk (I will add a little low fat choc. syrup to mine to help my sweet tooth craving)
3. protein shake
4. whole wheat crackers- there are some that are pretty good like the triscuit ones. I can eat 15 of those (for the carb part of the meal) and that adds something nice and crunchy to eat.
5. Any other ideas from list above. Just make sure you get enough carbs and proteins!
Meal #5- Dinner 12 g Protein + 22 g Carb + Veggie
Protein: My dinners mostly consist of a marinated lean meat the size of my palm. I also like beans and shrimp (not together).
Carb serving dish of: brown rice, wild rice, couscous, whole wheat pasta, sweet potato, or whole wheat bread.
Steamed/grilled veggie: Remember that potatoes and corn are not considered a veggie!
You can get healthy dinner recipes from South Beach and Body for Life websites. I'll also be adding recipes.
Meal #6- Evening Snack (eat before 8 pm)- 12 g protein/ 22 g carb
Use any of the above ideas to get the right protein/carb ratio. Usually for my last meal I like something a little sweet. Here's a few of my variations:
** sugar free chocolate pudding(carb) with a scoop of protein powder. Makes a thick, delicious treat.
**A few slices of canned peaches (carbs) in a bowl. Sprinkle cinnamon and warm up in the microwave. Top with Special K Protein Plus and a splash of milk for a warm, crunchy treat.
**Milk (protein +some carbs) and Cinnamon Tortilla (carb): Broil a whole wheat tortilla until crisp (don't burn it!), spread with smart balance butter and sprinkle a tiny bit of sugar and some cinnamon. .
I hope this helps! Please do not hesitate to call, email, or chat with me in class with questions. I'm here for ya!
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