26th Aug 2010
If you’ve been following my menu plan - I have not posted for two days so have let you down. No excuses - so I won’t give one. I’ll merely give you the rest of the menu so hopefully you can continue.
My menu’s are really a template for you to follow when you plan your own menu. The four previous posts to this one include menu’s for Sun - Tuesday and also the Grocery List and On-Hand list that goes with the recipes. All recipes are posted on this site so you can look them up and find out the Calories, Fat, Fiber and Carbs of each individual dish.
Wednesday
Breakfast - Cinnamon Toast
Lunch - BLT
Dinner - New Orleans Style Red Beans and Rice
(Look at each recipe and add up your calories then calculate how much you can spend on Snacks and fill out your calories with your Snacks)
Thursday
Breakfast - Oatmeal with cinnamon and fruit
Lunch - Swiss Cheese and Bean Burrito
Dinner - Taco Chicken Salad
(Same thing here with your Calories and Snacks - see previous posts for amount of calories recommended - I’m NOT a nutritionist - these are only suggestions)
Friday
Breakfast - 1 Slice of my Whole Wheat Batter Bread with sugar free jam
Lunch - Swiss Cheese and Bean Burrito (remember to make 5 of these at a time so that your lunch is pre-made)
Dinner - Lasagna Ligera and small green salad
(look up recipes and calculate your calories and what you have left over for extra fruit and snacks!)
Saturday
Breakfast - French Toast a la Kittie’
Lunch - N.O. Style Red Beans and Rice
Dinner - Grilled Fish and Jo JO Potatoes (NOTE: I like to cook my fish the day I purchase it, so I’ll go to the grocery today for this fish - my fav is salmon but most any fish will do that you can grill)
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23rd Aug 2010
I got up this morning and put my kidney beans on to soak so I’m ready for dinner (New Orleans Style Red Beans and Rice) that I posted yesterday.
Beginning this past Friday I have been posting a possible weekly meal plan. And so below will be Tuesday.
Breakfast - Frozen Fruit Smoothie - take your strawberries that you purchased and wash them, cut off the tops and cut them in half and then put them in a baggie and freeze them in your freezer. You cannot make this dish in the morning if the strawberries are not frozen.
Lunch - Swiss Cheese and Bean Burrito - and I make five of these at once so that I have made at the least three more of my lunches for this week.
Dinner - Chunky Chicken Pizza - remember the chicken breasts that you baked on Sunday - here’s another time you’ll use them.
And the calories total 765, so for a woman who is following a 1,200 calorie plan you’ll have 435 left for snacks and for a man who is following a 1,500 calorie plan you’ll have 735 left for snacks. Don’t forget your snacks!
All recipes are on this site so look at them today - before tomorrow gets here and plan your day!
Happy eating from the Happy Dieter - ME!
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22nd Aug 2010
I have given you what I will eat today (Sunday) and now I’ll list what I’ll eat tomorrow (Monday)
Breakfast - bran cereal and fruit with skim milk and coffee
Lunch - BLT
Dinner - New Orleans Style Red Beans and Rice
All recipes are on this site. Today’s menu has 660 Calories which means you’ll have 540 left for snacks if you’re a woman and 840 left for snacks if you’re a man. Snacks are an important part of any meal plan. They can be a deal breaker, so never forget them.
And as you know I’m NOT a nutritionist. This is a suggested way to eat and it’s the very way I lost weight and am keeping it off.
Before you go to work or start your day, take your package of beans and wash them in a colander and then place them in a large pot (the one you intend to cook them in) and fill it with 8 cups of water. Cover and leave until you come home. The beans should be moist and plump and ready to make your recipe.
When making your lunch be sure and cook 4-6 pieces of turkey bacon so you don’t have to do this again this week either. I’ll eat another BLT later in the week and if the turkey bacon is already cooked then it’s done.
The red beans make 10 servings and you’ll be eating it again this week as well.
Do you see where I’m going with this? By the end of the week there will be very little - if any - cooking. My way of cooking and eating is like I’m making my very own “delivered to your door” meals. I always make more than I need to cut out future steps.
Be sure and see the previous posts for the Grocery List and the On-Hand list and also the menu for Sunday, if you are following this.
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19th Aug 2010
As I wrote earlier today, Seth and I (from our radio show Seth and Kitty Weighing In on WONA in Winona, MS) are trying something. I’m going to list a menu for a week along with the Grocery List and the list of ingredients that I have On-Hand for that menu. So take a look at the On-Hand List first and see what you do have and what you don’t have and then add that to the Grocery List which is also posted below.
And then I’ll post the First Week of meals tomorrow and how to prepare them. I have people ask me all the time what they should be eating and I send them to my site to get recipes all the time, but this will make it even one step easier. This is everything for the week - all meals.
So here are the lists. You can copy and paste them into a Word Doc and print them out and take them with you to the store. The meals, which I’ll post tomorrow, will have all the calories, fat, fiber and carbs listed so you don’t have to figure that out either!
Week #1
GROCERY LIST
CANNED GOODS
2 14-Ounce cans artichoke hearts packed in water
3 6-Ounce cans tomato paste
3 14.5-Ounce cans crushed tomatoes
1 20-Ounce can pineapple chunks (packed in pineapple juice with no added sugar)
1 13-Ounce can fat free refried beans
1 Jar sugar free jam or jelly (your favorite flavor)
WHOLE GRAINS
1 Loaf whole wheat bread (50 calories or less per slice)
1 Package whole wheat lasagna noodles (you’ll need at least 12 noodles)
1 Box 100% bran cereal (with NO added sugar)
1 Container of oatmeal (Old Fashioned or Steel Cut ONLY)
1 16-Ounce package brown rice
1 Bag low fat whole-wheat tortillas (130 calories each or less)
MISCELLANEOUS
1 16-Ounce package dried red kidney beans
1 Bag reduced fat tortilla chips (there are many choices so read your labels)
1 Smuckers sugar free pancake syrup (optional – see French Toast)
FRESH PRODUCE
2 Apples
1 Head Romaine lettuce (or your favorite lettuce. I buy what’s on sale)
3 Onions (I get what’s on sale, but if you love Vidalia or purple, that’s your choice)
1 Bunch asparagus (if the price is sky high then get broccoli)
1 Pint strawberries
4 Large tomatoes
2 Red bell peppers
2 Green bell peppers
1 Pint fresh salsa (the kind that’s refrigerated)
1 Yam or sweet potato (Keep this in the fridge so it will last till the end of the week.)
DAIRY
1 Tub Smart Balance margarine (the only non-hydrogenated margarine I can find)
1 2-Cup package fat free shredded cheddar cheese (If you can’t find fat free, get 2%
and adjust your calories.)
1 2-Cup package reduced fat mozzarella cheese
1 Package reduced fat Swiss cheese (80 calories per slice)
1 2-Pound container reduced fat ricotta cheese
1 Pint egg substitute (or 1 pint pure egg whites)
½ Dozen eggs (a dozen if it’s cheaper)
1 Half gallon skim milk (or SILK, Almond or Whole Grain non-dairy drink if you’re lactose intolerant)
1 Sour cream, fat free (optional – see Taco Chicken Salad)
MEAT – POULTRY – FISH
1 Package boneless skinless chicken breasts (usually a package has 5-6 breasts)
1 20-Ounce package Jennie-O Italian Flavored ground turkey
1 Package Jennie-O turkey bacon
1 14-Ounce package low fat turkey sausage
6 Ounces your favorite fish to grill (mine is salmon) (See NOTE below)
(NOTE: I like to cook fresh fish the day I buy it. For Saturday I’ve scheduled Grilled Fish. If you don’t plan to shop again and buy your fish today, be sure to freeze it!)
Week #1
HAVE ON HAND LIST
(NOTE: If these items are not already in your fridge or pantry, don’t forget to add them to your grocery shopping list!)
CONDIMENTS, DRESSINGS & RELISHES
Balsamic vinegar (my “go to” for a quick side salad)
Dill pickles (or your favorite low calorie pickles)
Hidden Valley Original ranch dressing mix (I always buy the double envelope)
Horseradish (small jar)
Ketchup (sugar free or regular is okay here, unless you plan to drink the bottle!)
Mayonnaise, fat free
Mustard, brown
Mustard, yellow
Zesty Italian Dressing, fat free
KITCHEN AIDS & UTENSILS
1 10 x 14 x 2 Pyrex (or equivalent) casserole dish
Aluminum foil (whatever is on sale)
Baggies (sandwich, quart and gallon size)
Food storage containers (Invest in small, medium and large microwave safe food containers to freeze leftovers in. Containers with ounce markings on the side are helpful.)
Pot (large enough to boil lasagna noodles)
Sauce pan (4-quart size is a minimum)
MISCELLANEOUS
Garlic, fresh cloves or pre-chopped in a jar (I use whichever I have at the time.)
Vanilla extract
OIL & COOKING SPRAY
Butter flavor cooking spray
Olive oil cooking spray
Olive oil (small bottle of whatever is on sale or your favorite)
SEASONINGS
Basil, dried (Fresh is great, but have this, too.)
Black pepper, ground
Creole seasoning (I use Tony Chachere’s brand.)
Chicken bouillon, powered (I use Maggi brand.)
Cinnamon, ground
Garlic salt (The cheapest store brand is fine.)
Oregano, dried (Fresh is great but have this around, too.)
Parsley, dried (Again, fresh is great but have this, too.)
Thyme, ground (I rarely use fresh Thyme, but you can make that choice.)
Salt (Table, Kosher or Sea Salt all work for me.)
Salt Substitute (for people who have a salt issue)
Seasoned salt (I ONLY use Lawry’s brand)
STAPLES
Equal packets (or your favorite artificial sweetener for coffee and tea)
Splenda for baking
Whole Wheat flour, 5 pound bag
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14th Jan 2010
What a great experience this radio show is turning out to be. I set out to help people change their lives if they have food or weight issues - but this show helps me just as much. This morning right before we started Seth said he forgot to play a request for a lady and could we play it during the show. Of course I was fine with that but I had no idea what the song was - It was “Lord I Hope This Day Is Good” by Don Williams, which is just about one of the greatest all time country songs EVER! As I listened to it play I thought this is what we all struggle for and hope for - a good day. Lord just let this day be good and let me be good and eat well and nourish my body in a non-destructive way. My whole day started at that moment. It was already a good day but that song sent it through the roof.
And I hope if you’re reading this that you’re having a good day too. I wish that for you everyday.
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