Fat To Skinny
Recipe Exchange => Meal Plans => Topic started by: ShihTzuMom1 on January 26, 2011, 10:12:54 AM
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A message to those reading my menus, especially those that are just starting FTS: If you are wondering why my carb count each day is mainly between 10 & 15 net carbs it is because this was my last couple of months of weight loss (http://www.fattoskinny.com/) and I was stuck on a plateau. I was trying to shake things up a bit to get off those last couple of pounds. Most of the way through my weight loss (http://www.fattoskinny.com/) journey I ate as close to 20 net carbs per day as I could get. I just wanted to mention this so I didn't scare anyone who might think they had to keep their carb count really low.
Jan. 23/11
(Each morning I measure out 64oz. of water and drink it during the day to be sure to get in all of my water. Summer it is no problem, winter I tend to not drink as much so this helps me.)
Breakfast:
Sensato Hot Cereal 1
½ C SF Almond Milk .5
1C Black Coffee 1
Lunch:
2 cups lettuce 2
1/4c cucumber .5
Chicken 0
Renee’s Light Caesar Dressing 0
Snack:
SF A&W Root beer 0
Dinner:
Chicken Quesadilla:
1 sm. LaTortilla 3
Chicken 0
Cheddar Cheese 0
2Tblsp. Pace Salsa 2
1Tblsp. Sour Cream 1
½ c Turnip 2.5
SF Jello & 2Tblsp. Reddi Whip 1 (I am still looking for the Land o’ Lakes whip)
TOTAL FOR THE DAY: 14.5
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Jan. 24/11
Breakfast:
1 GG Bran Crispbread 2
1Tblsp. Neufchatel Cheese .5
½ Tblsp 50/50 Straw. Jam .5
1C Black Coffee 1
Lunch
1 Pc. Golden Flax Bread .5 (pg. 77 in Bakery Book)
Omega 3 egg substitute 0
½ Tblsp. Heinz SF Ketchup .5
Snack:
1 pc. Lemon Brussadella 1 (page 165 of Bakery Book)
Vanilla Earl Grey Tea 0
Dinner
2 pc. Sausage 0
¾ c Crispy Turnip Fries 3.75 (Owensmath I love this recipe)
½ c. cucumber slices 1
1Tblsp. Heinz SF Ketchup 1
TOTAL FOR THE DAY: 11.75
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Jan. 25/11
Breakfast:
Sensato Hot Cereal 1
½ C SF Almond Milk .5
1C Black Coffee 1
Lunch:
Tuna 0
Hellman’s Mayo 0
1 Pc. Golden Flax Bread .5
1/4C Cucumbers .5
Snack:
1 Pc. Lemon Brussadella 1
1C Vanilla Earl Grey Tea 0
Dinner:
Boneless Chicken Breast 0
½ C Cauli Mash 1.5 (how do you count cauli mash? I'm sure 1/2 c is more than 1.5 but I haven't figured out how to count it?)
1Tblsp Pace Salsa 1
1C lettuce 1
¼ C cucumber .5
Renee’s Light Caesar Dressing 0
TOTAL FOR THE DAY: 8.5
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Jan. 26/11
Breakfast:
Flax Pancakes (made with 0 carb egg sub) .6 (for the baking powder)
SF Syrup 0
1 Pc. Sausage 0
1C Black coffee 1
Lunch:
Smoothie: 1C SF Almond Milk 1
1 scoop Whey Protein Isolate 2
1Tblsp. Golden Flax Meal 0
Ice 0
WF SF Carmel Syrup 0
(Or WF chocolate, or SF Raspberry or SF Banana, or a combination of flavours)
Snack: 1/4 c pecans (no salt) 1.2
Dinner:
3/4c Turnip Fries (not as good the second day, but still good) 3.75
1 hamburg pattie 0
mustard 0
1 pc. Brussadella 1
TOTAL FOR THE DAY: 9.55
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do you eat the pancakes and smoothie everyday mom1? how many pancakes do you get out of the recipe ?
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I like how you're putting it all in one post. I'm going to borrow your format. :)
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Oh my gosh delete my question LOL not until I read Sherries post did I look to see the other from Mom 1 I guess I missed hers I just thought she was not posting her mealplans . I guess I will go back and check everyones to see if they are doing this ,
I told yall I have my slow moments !!
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As a reminder if you didn't read my previous menus, each morning I measure out 64oz. of water and drink it during the day to be sure to get in all of my water.
Jan. 27/11
Breakfast:
1 pc. Golden Flax Bread .5
1 egg .6
1 cup black coffee 1
Lunch:
Sensato Hot Cereal 1
Splash of Heavy Cream 0
Dinner (at a restaurant – guesstimated portion sizes and carb counts):
1 shot vodka with club soda & lemon (not sure how to count the piece of lemon – didn't eat)
6 oz. fillet Mignon 0
1 cup lettuce 1
3 grape tomatoes 3?
1/8 cup onions 2
Dressing 2?
¾ c broccoli 3
1 cup black coffee 1
TOTAL FOR THE DAY: 15.1
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Jan. 28/11
Breakfast:
1 pc. Golden Flax Toast .5
1 Tblsp. Nature's Hollow Strawberry Jam 1
1 cup black coffee 1
Lunch:
2 pc. Golden Flax Bread 1
Swiss Cheese 0
Mustard 0
I was extra hungry that day. I did wait the 15 minutes before eating something else
½ c pecans 2
Still hungry:
Smoothie 3
Dinner:
1 sm. LaTortilla 3
Chicken 0
Bacon 0
Cheddar Cheese 0
Hellman's mayo 0
1 cup lettuce 1
1 tblsp Renee's Lite Caesar dressing 0
TOTAL FOR THE DAY: 12.5
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Jan. 29/11
Breakfast:
Sensato Hot Cereal 1
Splash heavy Cream 0
1 cup black coffee 0
Lunch:
1 pc. Golden Flax Toast .5
Scrambled Omega 3 egg substitute 0
1 pc. Lemon Brussadella 1
Dinner:
2 hamburg patties 0
Cheddar Cheese 0
Bacon 0
1 cup lettuce 1
1/8 cup green pepper .75
Snack:
SF Jello & Reddi Whip 1
TOTAL FOR THE DAY: 6.25
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Jan. 30/11
Breakfast:
Scrambled Omega 3 egg substitute 0
Frank's Red Hot Sauce 0
Black coffee 1
1 pc. Golden Flax Toast .5
Beanit Butter 0
Lunch:
Smoothie: 1 cup SF Almond Milk 1
1 scoop SF protein whey isolate 2
WF SF carmel syrup 0
2 tblsp. golden flax meal 0
Ice 0
Dinner: (at a fundraiser)
NY strip steak 0
¼ c fried onions (guessing on raw measurement) 2.5
½ cup green beans 3
1 cup black coffee 1
Snack:
SF Jello & Reddi Whip 1
TOTAL FOR THE DAY: 12
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Wow mom1 you are so close to goal you can smell it !! congrats How many pancakes do you get out of you recipe ?
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Thanks for the congrats! I usually get 3 pancakes out of the recipe. Just enough for 1 person. Sometimes I eat bacon or sausage with it but most of the time just the pancakes alone are enough. http://www.fattoskinny.net/index.php?topic=1500.0 (http://www.fattoskinny.net/index.php?topic=1500.0)
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We need to change your user name from ShihTzuMom to SkinnyMom ;D ;D ;D ;D
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Jan. 31/11
Breakfast:
One Minute Muffin made with Omega 3 egg substitute and 1 tblsp. roasted unsalted pumpkin seeds 1.4
1 cup black coffee 1
Lunch:
1 cup lettuce 1
tuna 0
Renee's Light Caesar dressing 0
1 GG Bran Crispbread 2
Melted Cheddar Cheese 0
Dinner:
Salad: 1 cup lettuce 1
1/4 cup cucumber .5
1/4 cup sliced strawberries 1.75
1 Tblsp. Kraft Greek Feta Dressing 1
Lean Ground Turkey 0
1/4 cup Bella Vita Tomato Basil Sauce 2
1/4 cup sliced mushrooms 1
1/2 pkg. Shirataki Tofu Spaghetti noodles 1
Grated parmesan cheese 0
TOTAL FOR THE DAY: 13.65
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Jan. 23/11
Each morning I measure out 64oz. of water and drink it during the day to be sure to get in all of my water.
What a great idea - that's a 2 litre jug in the frig and it has to be emptied every day. That's on top of fluids in tea, coffee, SF pop etc. I'm going to try that.
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I started doing the same thing the end of Dec. because I knew I was not getting enough water . by the 2nd week of Jan I was drinking it all just replacing bad habits with good habits and bad food with good food .
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In the summer it was no problem drinking lots of water, so this helps in the winter. Works for me, and yes, this is in addition to any other liquids I drink. Try to drink the majority of it in the early part of the day. If you leave too much for evening then you are up a few times in the night to tinkle.
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yes mam and i dont like that
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Feb. 1/11
Breakfast:
Sensato Hot Cereal 1
Splash heavy cream 0
1 cup black coffee 1
Lunch:
1 cup lettuce 1
tuna 0
1 tblsp Kraft Greek Feta Dressing 1
Cheddar Cheese 0
Snack:
1/4 cup unsalted roasted pumpkin seeds 1
Dinner:
1/2 pkg. Shirataki Spaghetti noodles 1
Leftover sauce from last night 3
1 cup lettuce 1
1/4 cup cucumber .5
Renee's Light Caesar dressing 0
1 pc. Hearty Country loaf 1 (pg. 74 in FTS Bakery Book- very yummy Doug & Umpa)
TOTAL FOR THE DAY 11.5
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Feb. 2/11
Breakfast:
1 pc. Hearty Country Loaf 1
1 tblsp. Neufchatel .5
1/4 cup sliced strawberries 1.75
1 cup black coffee 1
Lunch:
Smoothie: 1 cup SF Almond Milk 1
1 scoop whey protein isolate 2
2 tblsp. golden flax meal 0
SF Raspberry Torani Syrup 0
Ice 0
Snack:
1/2 cup pecans 2
SF A&W Rootbeer 0
Dinner:
Meatloaf 1
1/2 cup Cauli Mash 2
1/2 cup broccoli 2
1 tblsp. SF Heinz Ketchup 1
TOTAL FOR THE DAY: 15.25
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Where does the hearty country loaf come from? Beebs wants bread too!
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Sorry Beebs, I baked it. It is on page 74 of the FTS Bakery Book. If you are looking to order something, Umpa has tried the Dixie Diner Bistro Bread http://www.fattoskinny.net/index.php?topic=264.0 (http://www.fattoskinny.net/index.php?topic=264.0)
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Beebs cant bake bread...sigh
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Feb. 3/11
Breakfast:
1 egg .6
1pc. Hearty Country Bread 1
Cup of black coffee 1
Lunch:
2 pc. Hearty Country Bread 2
Cheese 0
½ cup cucumber 1
1/3 cup sunflower seeds 2
Snack:
Russell Stover SF Chocolate 1
Dinner:
Meatloaf 1
½ cup Cauli mash 2
½ cup broccoli 2
TOTAL FOR THE DAY: 12.6
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Feb. 4/11
Breakfast:
Sensato Hot Cereal 1
Splash Heavy Cream 0
Cup black coffee 1
Lunch:
Pancakes (One Min. Muffin Recipe with Omega 3 egg sub) .6
SF Maple Syrup 0
Snack:
½ cup pecans 2
SF A&W Rootbeer 0
Dinner :
Artichoke Chicken 4
AWESOME RECIPE!! http://www.fattoskinny.net/index.php?action=search2 (http://www.fattoskinny.net/index.php?action=search2)
½ Cup turnip casserole 2.5
ALSO AWESOME!! http://www.fattoskinny.net/index.php?topic=1294.30 (http://www.fattoskinny.net/index.php?topic=1294.30)
1 Cup lettuce 1
¼ cup cucumber .5
1 tblsp. Kraft Greek Feta Dressing 1
SF Jello & Reddi Whip 1
TOTAL FOR THE DAY: 14.6
FYI: I made a large turnip casserole and froze individual servings for when I need a quick side dish. I also do this with the cauli mash. Helps when in a hurry or just don't feel like fussing.
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Feb. 5/11
Breakfast:
1 pc. Hearty Country Bread 1
Beanit Butter 0
½ cup SF Almond Milk .5
1 cup black coffee 1
Lunch:
½ can tuna 0
1 cup lettuce 1
2 tblsp. Ken’s Ranch Dressing 1
Snack:
½ cup walnuts 2
Dinner:
Western Omelet: Omega 3 egg sub 0
1 tblsp. onion 1
bacon 0
Frank’s Hot Sauce 0
1 pc. Hearty Country bread 1
Simple Custard & Reddi Whip 2 (pg. #395 FTS Bakery Book)
TOTAL FOR THE DAY: 10.5
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Wow, you did a "Great Job" of keeping your carbs between 10 - 15 a day. I was wondering if you always measured your food before cooking it or if you just estimated?
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It's mostly guesstimating, but once in a while I get out the measuring cups because I found that I kept increasing the amounts over time.
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You've done a great job "staying the course" It's easy to see why your weight has come off. It's a step by step, day by day process and you are living proof that a persistant program following the FAT TO SKINNY rules pay off.
You're Eating Great and Losing Weight! the FAT TO SKINNY way :)
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What meatloaf recipe are you using that's only 1 carb? Mine was way higher (like 6).
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Rena, I converted over my old favourite recipe:
TRADITIONAL MEAT LOAF
2 Tblsp. SF maple syrup (it was brown sugar) (0 carbs)
2 eggs lightly beaten with a fork ( 1.2 carbs)
1/4 cup Walden Farms Ketchup (0 carbs)
2 Tblsp. yellow prepared mustard (0 carbs)
1 tsp. dried basil flakes (.4 carbs per tsp.)
1/2 tsp. salt (0)
1/4 tsp. black pepper (0)
4 pounds of meat loaf mixture (ground beef, ground pork and ground veal or just lean ground beef if you like).
( 0 carbs)
3/4 cup of flax meal or crushed pork rinds (0) - I ususally use the flax meal to get extra fibre
1 small onion diced fine (5 carbs)
Glaze topping:
1 Tblsp. Worcestershire Sauce (1 carb)
1/4 cup Walden Farms Ketchup (0)
Directions:
1. Preheat oven to 350°F. Spray a 9" x 13" pan with Pam.
2. In a large bowl, whisk together eggs, ketchup, maple syrup, mustard and seasonings. Add meat. Sprinkle
with crumbs and onion. Work with hands and mix all together well (I usually wear vinyl gloves because the
meat is very cold and the egg mixture feels gross).
3. Form into a loaf shape and put into your prepared pan (leave room all around for the fat to drip, don't press
it to cover the entire pan). Lay a sheet of foil loosely over the top. Bake for 1 to 1.5 hours (until the juices
are no longer pink). Uncover and drain off fat (I usually hold the foil tightly across the pan to hold meat in
place while I tip it to drain.)
4. Continue to bake uncovered for 30 more minutes or until done. The last 10 minutes of baking I brush a
mixture of Worcestershire sauce and ketchup over the top and sides of meatloaf and put back in the oven.
When done, let sit for 5 - 10 minutes before slicing.
The carb count for the whole recipe was 7.6. It would depend on how thick you cut your pieces as to how
many carbs per slice. I don't think what I ate was actually 1 net carb but I rounded up the number on my
menu that day. My husband loves this leftover for sandwiches so that is why I make such a large meatloaf.
If you use less meat I would cut the egg back to 1 and maybe just use 1/2 cup crumbs but still the same
other ingredients.
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Thank you! :) We love meatloaf and I was bummed that mine was so high, but that's because it has sun-dried tomatoes in it. I'll have to give yours a try. Thanks, again!
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Just checking out your breakfasts, ShihTzuMom. I'm trying to find more options. As it is now, for breakfast I eat Smaps cereal, CARBmaster yogurt, eggs (omelets, scrambled, hard-boiled), One-Minute Muffins, and flax pancakes. Not all in one day, of course! :D
Rick struggles with breakfast. He usually eats bacon wrapped in a low-carb tortilla, but he needs to find more variety. Sadly, he doesn't like the other things I eat.