Here it is! 3 weeks of Food journals. I hope this is giving everyone ideas as to what they can be putting on their menus at home. Not that these are all perfect meals, but most come close to the way we should be eating. :)
Monday 11/29-
Breakfast- 2 egg whites, 1 egg on whole wheat english muffin. 1 red bell pepper. 16 oz water.
Am snack- 1/2 cup organic fat free yogurt, 1/4 cup granola, 1/4 cup fresh cranberries. 8 oz water
Lunch- 1.5 cups of fajitas wrapped in whole wheat wrap w/ 2 tablespoons of fat free sour cream. 1 pear. 16 oz water.
Pm snack- Level-1 protein shake and banana, 16 oz water @ 1pm. Phormula-1 protein shake and a pear, 16 oz water at @4:30pm (taught 2 fitness classes)
Dinner- Baked chicken, brown rice, 1 cup steamed carrots. 16 oz water.
Late snack-1 cup grapes, 1/2 cup trailmix, cup of green tea.
Tuesday 11/30-
Breakfast- veggie frittata, whole wheat English muffins. 16 oz water
Am Snack- 1 Kashi nut bar, 1 pear, 16 oz water
Lunch- leftover baked chicken, rice and carrots. 16 oz water
Pm snack-Level-1 protein and banana. 8 oz water
Dinner- Chicken soft taco (seasoned chicken, lettuce, tomato, 2% cheddar cheese on whole wheat tortilla) and 1 cup of Pintos & Rice (I'll post this recipe on the recipe page). 8 oz water
late snack- Yogurt, granola and 1 cup of berries
Wednesday 12/1-
Breakfast-Whole wheat pancakes with 1/2 cup applesauce. 2 scrambled egg whites. 16 oz water.
am snack- yogurt, 2 cups of watermelon. 8 oz water
lunch-Leftover pintos & rice wrapped in whole wheat tortilla. 8 oz water.
pm snack-Level-1 protein with banana. 8 oz water.
Dinner-Split pea soup with a greens salad (romaine lettuce, fresh spinach, kale, lots of veggies). 16 oz water.
Late snack- Trail mix & Craisins. 8 oz water
Thursday 12/2-
Breakfast- Cream of wheat. 8 oz milk with level-1 protein. 1 cup of cantaloupe. 16 oz water.
am snack-cucumbers and cherry tomatoes with 1 cup cottage cheese. 8 oz water.
lunch-Chicken Salad on wheat bread. 1 red bell pepper. 8 oz water
pm snack-Level-1 protein. 1 apple. 8 oz water
dinner-Asian noodle bowls. 8 oz water
late snack- chocolate covered banana. 8 oz water
Friday 12/3-
Breakfast- whole wheat pancakes topped with 1/4 cup of unsweetened applesauce. 3 egg whites. 16 oz water
am snack- 1 cup trailmix, 1 apple. 16 oz water.
lunch- leftover asian noodle bowls. 1 orange. 8 oz water
pm snack-yogurt, granola, 1 cup berries. 8 oz water
dinner- homemade chicken noodle soup. 16 oz water
pm snack- 2 cups popcorn and 1/2 cup trailmix
Saturday 12/4-
Breakfast- Oatmeal protein smoothie, banana, 16 oz water
am snack- 1 green apple and 2 tbls peanut butter. 8 oz water
lunch-leftover chicken noodle soup. 8 oz water
pm snack-1/2 cup cottage cheese, 1 cup of cucumbers and tomatoes. 8 oz water
Dinner-Baked Chicken with baked grains pilaf (delish! I'll post this recipe also), 1 cup broccoli. 8 oz water
late snack- 1 slice whole wheat toast topped with peanut butter and nutella. 8 oz orange juice.
Sunday 12/5-
Breakfast- Oatmeal with 1 green apple, cinnamon and flax seeds. 3 scrambled egg whites. 16 oz water.
no am snack
lunch-Whole wheat pasta with meatballs. 16 oz water.
pm snack-toast topped with peanut butter and nutella. 8 oz of orange juice.
dinner- Leftover Whole wheat pasta with meatballs. 16 oz water.
late snack- cottage cheese and 1 cup watermelon. 8 oz water
Monday 12/6-
Breakfast- 2 egg whites, 1 egg scrambled. on whole wheat tortilla wrap with 2 tbls 2% cheddar cheese. 1/2 cup cantaloupe. 16 oz water
am snack-yogurt, 1/2 cup berries, granola. 8 oz water
lunch-leftover asian noodle bowls. 16 oz water
pm snack-Level-1 protein and an apple. 16 oz water @ 1:30pm. Phormula-1 protein and 16 oz water @4:30pm.
dinner- homemade chicken noodle soup. Cup of black tea. 8 oz water
late snack- yogurt, granola, 1/2 cup berries.
Tuesday 12/7-
Breakfast-2 egg whites, 1 egg scrambled. 2 slices wheat toast. 1 cup of mixed frozen fruit. 8 oz water.
am snack- Level-1 protein. 1 peanut granola bar.
lunch-left over pasta with meatballs. 8 oz water.
pm snack-yogurt, granola and berries. 8 oz water.
dinner- lemon pepper chicken, baked sweet potato, veggie pilaf. 8 oz water.
late snack- popcorn and trailmix
Wednesday 12/8-
Breakfast- 2 egg whites, 1 egg scrambled. 2 slices wheat toast. 1 cup of mixed frozen fruit. 8 oz water.
am snack- 1 cup of mixed frozen fruit. 1 Kashi nut bar. 8 oz water.
lunch- leftover chicken, veggie pilaf and sweet potato. 8 oz water.
pm snack- cottage cheese, 1 cup watermelon, 16 oz water @ 1pm. level -1 protein, and 16 oz water @ 4:30pm
dinner- Homemade chili. 1 cup of carrots. 16 oz water.
late snack- 3/4 cup trailmix and a pear. 8 oz water.
Thursday 12/9-
Breakfast- Cream of wheat, Level-1 protein with 8 oz milk. 16 oz water
am snack- 1/2 cup cottage cheese, 1 slice wheat toast. 16 oz water.
lunch-Wheat penne pasta with veggie sauce and diced tomatoes. 3 hard boiled eggs. 8 oz water.
pm snack- 1 slice wheat toast with peanut butter and nutella. 3/4 cup trailmix. 8 oz water.
dinner- 1 sloppy joe. 1 cup of steamed carrots. 8 oz water.
late snack- 2 slices of wheat toast with peanut butter and nutella. 8 oz orange juice.
Friday 12/10-
Breakfast- Strawberry, blueberry, and raspberry smoothie with yogurt. 2 egg whites. 1 cup black tea. 8 oz water.
am snack- pear with 3/4 cup trailmix
lunch- grilled chicken salad. 16 oz water
pm snack- 1 slice toast with peanut butter and nutella. 8 oz water.
dinner- grilled chicken with whole wheat pasta. 16 oz water.
late snack- Starbucks hot chocolate (ok, so this isn't eating clean, but it was just a little treat while Christmas shopping.)
Saturday 12/11-
Breakfast- 2 slices of whole wheat toast. 2 egg whites, 1 egg scrambled. 8 oz water
am snack-level-1 protein. 1 Banana. 8 oz water.
lunch- Chicken noodle and veggie soup. 1 apple. 16 oz water
pm snack- slice of cake (we were at a 60th wedding anniversary)
dinner- Pasta and 2 small pieces of garlic bread. 8 oz water.
late snack- 1 slice apple pie and 1 scoop of vanilla ice cream (ok, so I did cheat this weekend. It was tough. We were out of town at family's house)
Sunday 12/12-
Breakfast-1 cup yogurt, 1/4 cup granola. 1 banana. 8 oz water
am snack- piece of coffee cake. 8 oz water
lunch- thin crust veggie pizza. 8 oz water
pm snack- no snack
dinner- homemade chili. 8 oz water
late snack- small dessert plate at church (this was after the children's choir program, and desserts were served afterwards.)
Monday 12/13-
Breakfast- whole wheat english muffin, 2 egg whites and 1 egg scrambled. 16 oz water.
am snack- no snack
lunch- 2 leftover sloppy joes. 1 banana. 8 oz water
pm snack- level-1 protein with 8 oz milk.
dinner-Baked chicken, quinoa, 1 cup peas. 8 oz water.
late snack- Toast, nutella, peanut butter, 1 banana and 8 oz orange juice.
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