Breakfast, Lunch and Dinner

Let's start with a green onion/cheese omelet and some berries topped with yogurt.√ A glass of skim milk and some coffee to keep me going until lunch time.

Lunch should utilize the leftover taco salad√ in some creative way. Perhaps as an accompaniment to vegetarian chili.√


Chicken with some mushroom quinoa and green beans for dinner. Skim Milk. Butterscotch pudding.

A Journal, not a Plan

For Breakfast:
Fiber one with milk (1/2 Cup of each)√
1/2 large nectarine√
Coffee (2 cups)√

For lunch:
handful of almonds as I make my Patty Melt√
Chicken Burger with Cheddar Cheese√
V-8√

For dinner:
Chicken thigh√
Green Beans in Mushroom Sauce√
Rye Toast√
Orange Juice√

1. Nutrigrain Waffles√
2. V-8√
3. Clementine √
4. Vegetarian Chili with chopped onion and shredded Mozzarella served on a bed of romaine with Pico de Gallo√
5. Tomato and Cheddar Bites√
6. Noodles with Chicken√

Kashi Autumn Wheat√
Butterscotch Pudding√
Cheese and Salami Sandwich√
Rib Eye Steak√
Romaine and Tomato Salad√
Skinny Cow Ice Cream Sandwich√

Le` Menu

1. Peanut Butter Waffles√
2. Milk and Coffee√
3. Melon Salad
4. Chili Bean soup
5. Ciabatta
6. Leftover Hot Links

I am a Hot Link to a Cheesy Fish

1. hot links with sauerkraut and potato√
2. Ciabatta with tomato and swiss cheese√
3. Mixed Melon Salad
4. Chili Beans with Turkey Meatballs√
5. Ciabatta√
6. Milk√

1. Double Fiber Toast√
2. Boiled Egg√
3. Milk√
4. Coffee√
5. Leftover Creamed Chicken, Mushroom, Onion, Broccoli√


6. fresh baked Ciabatta√
7. Hot Link√
8. Sauerkraut√
9. red potato√
10.Clementine with yogurt
11. Swiss Cheese√
12. handful of dry roasted peanuts√

Keep up the Good Work

1. Kashi Autumn Wheat√
2. Boiled Egg√
3. Clementine√
4. Lean Cuisine Cheese Ravioli√
5. Broccoli in Mushroom Soup√
6. Chicken Burger√
7. Nuked Yam√

1. boiled egg√
2. toast√
3. Pomegranate Juice (blood sugar is 62)√
4. Amy's Vegetable Barley soup√
5. with 3 meatballs√
6. clementine with Greek yogurt (glucose reads 100 one hour later)√
7. pork chow mein with gravy√

Just a Plan

1. Asian Omelet√
2. Nutrigrain Waffles with Smart Balance (as toast)√
3. Italian Sausage with cabbage and onions√

4. Clementines with yogurt√
5. Italian Sausage with cabbage and onions√
6. Milk√

not a clue

1. Berries with yogurt - √
2. Nutrigrain Waffle with Cream Cheese and Jelly - √
3. London Broil Grilled Cheese Sandwich - √
4. Zucchini Muffin with Milk - √
5. Egg Foo Young- √

1. Kashi Autumn Wheat - √
2. Pomegranate Mint Tea - √
3. Yukon Golds, green onion, London Broil 'Hash' - √
4. Peanut Snack Bar - √
5. Cold London Broil - √
6. cottage cheese - √
7. Green Salad -

1. Nutrigrain Waffles with Blackberry Jelly - √
2. Egg Salad Wrap - √
3. Grilled Yukon Gold Potatoes - √

4. London Broil, cold on the salad - √
5. Pomegranate Juice - √

Experimentation

1. egg - √
2. biscuit - √
3. blueberries & yogurt - √
4. quesadilla (ham and cheese) - √

5. veggies marinara
6. 4 oz London Broil on the George - √

Friday's Plan

1. Honey Yogurt - √
2. blueberries - √
3. Ham and Cream Cheese Bagel - √
4. Watermelon - √
5. Meatballs with Marinara - √
6. Roasted Veggies - √

Ta Da!

Tested the portion control with grains last night. 2 servings of the Top Ramen definitely spiked the blood sugar. No more of that.

1. Peanut Butter Toast - √
2. Honey Yogurt with Frozen Berries - √
3. eggplant, mushrooms and zucchini - √
4. Tofu Marinara


5. cantaloupe - √
6. ham slice - √

Breaking the Fast

According to my digital body weight scale I have lost 10 pounds since the 1st of the year in Vancouver. Some of that is attributable to life style changes (stairs) but most is attributable to a strict carb limiting diet with NO GRAINS and NO SUGARS. It is easier to follow than one might expect.

1. Trim Advantage - Protein Snack Bar - √
2. Cottage Cheese and Melon

3. Chicken Burger with Sauteed Spinach and Mushrooms

4. Top Ramen - √ (158/2hr) divide into 2 portions next time

A perfect end to a low calorie day.

First there is the Plan

1. Scrambled Egg with Parmesan and Pico de Gallo - √
2. 4 oz Orange Juice - √
3. Leftovers (Italian Sausage and Quinoa with Broccoli and Mushrooms) - √
4. Spinach Salad with Bacon, Feta Cheese, Chopped Pecans, Kiwi, Croutons and Gingerly Vinaigrette (Lite) - √

1. Poached egg on Double Fiber Toast - √
2. Cream of Mushroom Soup - √
3. Chicken Burger - √
4. Italian Sausage - √
5. Quinoa with broccoli and mushrooms - √

A Repeat of Yesterday

1. Honey Yogurt - √
2. Broiled Cheese Toast - √
3. Stromboli - √
4. Leftover Broccoli Stir Fry with Ramen Noodles - √
5. Oscar Mayer Franks for Protein - √

1. Trader Joe's Multi Grain Cereal with a dollop of Honey Yogurt
2. 1/2 Spinach-Mozzarella Stromboli


3. Italian Sausage
4. Broccoli, Mushroom, Carrot, Green Onion Stir Fry

Late Breakfast

and in response to feeling a bit dizzy I ate fruit right away.
Sweet Cherries from Yakima
2. Greek Honey Yogurt
3. handful of dry roasted peanuts
4. Hot Link Cheesewich
5. Lean Cuisine Roasted Garlic Chicken with creamed spinach parmesan

1. Multi Grain Cereal with cherries - check (delicious)

2. salmon salad with romaine and tomatoes - check (also delicious)
3. turkey breast with steamed veggies

.
4. watermelon-feta salad with mint and pecans*****

Once Again

I break the fast with a handful of dry roasted peanuts. Yes, they have calories, yes, they have fat, YES they are quite satisfying 1st thing in the morning. Today:

1. biscuit
2. egg
3. turkey sandwich on Double Fiber Bread
4. baked salmon
5. steamed veggies with cheese sauce

1. handful of dry roasted peanuts
2. pan grilled cinnamon toast
3. kiwi
4. creamed salmon with quinoa
5. mixed green salad
6. grilled lamb shoulder blade chop
7. broccoli in cheese dip

1. Yakima Cherries
2. dry roasted peanuts
3. cottage cheese with salt and pepper
4. hot link with red peppers and onion
5. creamed salmon on quinoa
6. green salad

1. Breton Crackers
2. sweet cherries
3. Veggie Meatballs
4. Tomato Bisque Soup


5. Chicken Burger
6. Baked Beans
7. Green Salad

A Measured Life...

Two big things emerged from the meeting with the dietician: measured portions and permission to reduce carbs to a minimal level (30g/meal).
I started the day with a Green Onion One Egg Omelet on 7 Grain Wheat Toast.


Dinner will be Baked Beans with Breast of Turkey rollups with cottage cheese and Cranberry.

Lunch is cream of salmon on a biscuit with Tomato Bisque Parmesan Soup.

the plan

1. Avocado Toast
2. Cottage Cheese and Tomato
3. Green salad with Baked Salmon
4. Hot link with cottage cheese and sweet potato (measured/dietician instructions)

and for today

Honey Yogurt
9 Grain Wheat Toast
Breast of Turkey Sandwich on Roast Garlic Bread with Green Salad


Wild Sockeye Salmon - baked

Yesterday Looked Good but Stats Don't Lie

1. Honey Yogurt and Kashi Autumn Wheat


2. Egg Salad on Seven Grain Bread


3. Lentils with Pico de Gallo
4. Romaine Salad
5. peanut butter with celery