Thursday, July 21st, 2011

BREAKFAST (5:30am)
Fiber Plus granola bar (1)
Plum (1)


SNACK (9am)
Green smoothie (see fruit smoothie under Recipes and just add spinach) (1 cup)
Nectarine (1)


LUNCH (12:30pm)
Turkey panini with spinach and tomato (1)
Cherries (1 cup)
Chocolate covered raisins (10 raisins)


SNACK (4pm)
Strawberries (1 cup)


SNACK (post-workout, 6pm)

Yogurt and cottage cheese (mixed, 1/2 cup each)

DINNER (9:30pm)

French dip sandwich (1)

Steamed broccoli (1 cup)

NOTE:  These amounts aren't perfect for everyone but I included them this time so you can see how I portion my food groups (notice how my fresh fruits and vegetables are practically unlimited).

Wednesday, June 1st, 2011

BREAKFAST (6:30am)
Cashew granola bar


SNACK (REAL BREAKFAST, 8am)
Yoplait light yogurt
Granola (1/4 C)


LUNCH (10:30am)
Taco soup
Sliced green peppers
Fat free sour cream
Fresh raspberries and blueberries


SNACK (1pm)
Babybel light cheese (see picture)
Apple

SNACK (3pm)
Banana 
Peanut butter
Whole apricots (2)


DINNER (6:30pm)
Balsamic chicken
Lemon herb wild rice
Hawaiian roll
Asparagus 
Fruit salad


NOTE:  Notice how dinner is portioned in the picture above.  It follows something called the American Plate Theory, a portion control method I teach to my clients (and endorsed by the American Dietetic Association).  One half of the plate is filled with vegetables, one quarter with grains and one quarter with protein (and a bowl of fruit to the side if desired).  In the picture above I have my protein on top of my grains so I filled the extra space with fruit.  The plate also follows the Eating the Rainbow program by including a wide variety of colors (and therefore a wide variety of nutrients).  See http://www.choosemyplate.gov/.

Wednesday, May 25th, 2011

PRE RUN (7am)
1/2C orange juice


BREAKFAST (8am)
Light yogurt and cottage cheese (mixed....yummy)


LUNCH (12pm....at an Indians baseball game, club buffet, had very small samples of the following)
Spinach penne
Pork loin with ethnic sauce (can't spell the name)
Caesar salad
Vegetable stir fry on jasmine rice
Ice cream (shared with husband)


DINNER (5:30pm)
Taco salad
Fruit salad (pineapple, cantaloupe, blueberries, blackberries, strawberries, watermelon) 
2 mini Reese's cups


SNACK (9pm)
Fruit salad (leftover from dinner)
Hummus with Triscuits

Saturday, May 14th, 2011

BREAKFAST (9:00am)
Homemade parfaits:  light yogurt, sliced strawberries, 1/4C granola


LUNCH (12:00pm)
Pita sandwiches (see Recipes)
Carrots, light ranch


SNACK (3:00pm)
Cashews
Fresh pineapple


DINNER (6pm)
Mini Honey Mustard Meatloaves (see Recipes)
Steamed green beans
Sweet and Sour Spinach Salad (see Recipes)
Tropical fruit salad (pineapple, bananas, kiwi)

Tuesday, May 10th, 2011

BREAKFAST (8am)
Yogurt (Yoplait Light)
French granola (1/4 cup)
Banana
 

LUNCH (11am)
Spinach and ham panini sandwich (see photo)
Fresh strawberries


SNACK (2pm)
Trail mix
Baby carrots
Ranch (light)


SNACK (6pm)
Apple
Cashews


DINNER (9pm)
Pasta and meat sauce
Fresh pineapple

Sunday, March 1st, 2011

This day was a blur (family visiting) so the only real organized meal was dinner.  But it was a good one (thanks Amis family!)....

DINNER

Tri-tip steak

Spinach salad (see Recipes)

Diced Potatoes

Brussels sprouts

Steamed corn

Tomatoes with fresh mozzarella

Herb bread

DESSERT

Strawberry shortcake thing (not sure the real name but it was good!)

Friday, April 29th, 2011

Sorry for the break.....I've been out town (roadtrip to surprise my family for Easter)

BREAKFAST

Oatmeal

Frozen berries

Sweetener

Soy milk

SNACK

Hummus (Sabra brand is my favorite, found at WalMart as shown on right or in large size at Costco and Sam's Club)

Cucumber

LUNCH

Crepes

Strawberries

Bananas

Strawberry jam (Smucker's Simply Fruit)

Lite Cool Whip

SNACK

Baked Zucchini (see Recipes)

DINNER
Tacos (made by my husband)