Fat To Skinny
Recipe Exchange => Meal Plans => Topic started by: o0OSusieO0o on February 03, 2014, 09:51:52 AM
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Here is my start on my new eating plan. You'll see some mess ups for sure but I'm still giving it a go. Goal- 20 carbs, 200 mg cholesterol, 1,500 mg sodium
Sunday Feb 2
Breakfast
1 4 oz Hot Louisiana Sausage
0 carbs, 860 mg sodium, 15 cholesterol
2 cups coffee with 1/4 cup almond milk & 2-3 drops Zero sweet each
1 carb, 90 mg sodium, 0 cholesterol
Snack
Bulletproof Coffee .2 carbs, 2 sodium, 31 cholesterol
Lunch
Pizza
Crust
2 tbsp almond meal 1.5 carbs, 0 sodium, 0 cholesterol
1 tbsp canned Parmesan .2 carbs, 76 sodium, 4 cholesterol
tsp oil 0 carbs, 0 sodium, 0 cholesterol
1 egg .6 carbs, 62 sodium, 187 cholesterol
Topping
2 tbsp pizza sauce made with no sugar or salt added tomato paste 3 carbs, 20 sodium, 0 cholesterol
1 large slice pepperoni 0 carbs, 78.3 sodium, 5.8 cholesterol
1/4 cup mozzarella cheese 1 carb, 4.5 sodium, 15.25 cholesterol
1 tbsp Parmesan carbs .2 carbs, 76 sodium, 4 cholesterol
couple shakes of garlic powder 0 carbs, 0 sodium, 0 cholesterol
Dinner
3 oz Cod ( 0 everything, I overcooked & could not eat it)
2 tbsp butter .4 carbs, 4 sodium, 62 cholesterol
2 cups Cauliflower, steamed 5.8 carbs, 64 sodium, 0 cholesterol
18.9 carbs, 1336.8 sodium, 274.05 cholesterol(went over)
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Monday Feb 3
Breakfast
2 cups coffee with 1/4 cup almond milk & 2-3 drops Zero sweet each
1 carb, 90 mg sodium, 0 cholesterol
Snack
Bulletproof Coffee .2 carbs, 2 sodium, 31 cholesterol
Lunch
Leftover chili
1/4 cup cauliflower .5 carbs, 8 sodium, 0 cholesterol
1/4 cup diced onion 3 carbs, 2 sodium, 0 cholesterol
1/4 cup green bell pepper 2.25 carbs, 1 sodium, 0 cholesterol
1/2 cup diced zucchini .6 carbs, 2.5 sodium, 0 cholesterol
2 oz ground beef 0 carbs, 4 sodium, 0 cholesterol
added more veggies
1/4 cup green onion 2.2 carbs, 1 sodium, 0 cholesterol
1 cup celery 2 carbs, 96 sodium, 0 cholesterol
Dinner
was nauseated no dinner
Didn't really feel good all day.
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Tuesday Feb 4
Breakfast
2 cups coffee with 1/4 cup almond milk & 2-3 drops Zero sweet each
1 carb, 90 mg sodium, 0 cholesterol
Snack
Bulletproof Coffee .2 carbs, 90 sodium, 31 cholesterol
Lunch
Cajun Spice rubbed Chicken 1 carb, 186 mg sodium, 146 cholesterol
1/4 cup diced orange bell pepper 3 carb, 1 mg sodium, 0 cholesterol
1/2 cup diced onion 5 carb, 0 mg sodium, 0 cholesterol
2 tbsp extra virgin olive oil 0 carb, 0 mg sodium, 0 cholesterol
Snack
2 tbsp salt free sugar peanut butter w/ added Stevia
4 carb, 0 mg sodium, 0 cholesterol
Total
13.2 carb, 367 mg sodium, 176 cholesterol
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My tummy wouldn't handle the spicy foods with the caffeine. Are you getting enough food Susie? I cant skip breakfast ;)
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Right now our food budget is $50 for 2 weeks for Mary & I, due to dentist bill. I have some meat & veggies in the freezer to last this week. I earned $50 online this week, so that check will come by tomorrow or Friday and buy food.
Today will have to buy Jello and sugar free carbonated water. I have to prepare for rectal scope, so clear liquids, no dairy tomorrow. I drink water every hour when I wake then other liquids at breakfast lunch & dinner. Also need to buy Magnesium Citrate & two enemas to use to clean me out before appt on Friday morning. Let's see how far $20 goes, lol.
I give Mary double servings of what I eat, plus she eats cake in mug that has 2 eggs and pizzas i made & froze just for her. She can eat 3 times as much of what I normally eat & still weigh 103 lbs. Was not like that before low carb. This way of eating blesses her many ways.
Nausea I have is during or right after a hot flash. It comes in middle of night, middle of day, I don't know when. I know there are supplements & herbs for this, but
I don't have an extra dime for them, so doing my best to stay positive.
Took a shower with Ivory soap, even washed my hair with it. Moisturized hair & face with coconut oil. I had a mammogram today, went smoothly.
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Wednesday Feb 5
Breakfast
2 oz sunflower seeds 6 carbs, 220 sodium, 0 cholesterol
2 oz peanuts 4 carbs, 180 sodium, 0 cholesterol
2 cups coffee with 1/4 cup almond milk & 2-3 drops Zero sweet each
1 carb, 90 mg sodium, 0 cholesterol
2 cups water
Snack
Bulletproof Coffee .2 carbs, 90 sodium, 31 cholesterol
Lunch
Lemon Pepper Chicken 1 carb, 160 mg sodium, 143 cholesterol
1/4 cup diced orange bell pepper 3 carb, 1 mg sodium, 0 cholesterol
1/2 cup diced zucchini .6 carbs, 2.5 sodium, 0 cholesterol
4 tbsp extra virgin olive oil 0 carb, 0 mg sodium, 0 cholesterol
Crystal light lemonade
2 cups water
Dinner
Hot Louisiana Sausage 0 carbs, 860 mg sodium, 15 cholesterol
1/4 cup diced orange bell pepper 3 carb, 1 mg sodium, 0 cholesterol
1 tbsp diced onion 1 carb, 0 mg sodium, 0 cholesterol
1/2 cup diced zucchini .6 carbs, 2.5 sodium, 0 cholesterol
2 cloves fresh garlic 1.8 carbs, 1 sodium, 0 cholesterol
3 cups Crystal light Mojito
Total
21.4 carb, 1607.1 mg sodium, 290 cholesterol
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You take very good care of yourself Susie ;) One of the most effective vitamins for hot flashes is also the cheapest,Vitamin E. I take 2 a day and it really slows them down.I thought you put in for disability?
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Yes i did, and Mary as well. I received a denial, still waiting on Mary. My dad will help me by hiring an attorney.
Thank you for low cost info. How many mg's or IU's of Vitamin E?
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2 400 I.U I am glad you hired a attorney .There are so many people on disability that aren't handicapped like you are ;)
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Thanks Umpa
Thursday Feb 6
Breakfast
Microwave chocolate Muffin
2 tbsp soy flour 2 carb, 0 mg sodium, 0 cholesterol
1 tbs coconut flour 5 carb, 0 mg sodium, 56 cholesterol
2 eggs 2.4 carb, 124 mg sodium, 373 cholesterol
3/4 tsp baking powder 1 carb, 420 mg sodium, 0 cholesterol
1/2 tsp vanilla .25 carb, 0 mg sodium, 0 cholesterol
1 tbsp baking cocoa 1 carb, 1 mg sodium, 0 cholesterol
2 tsp almond milk 0 carb, 0 mg sodium, 0 cholesterol
1 tbsp sweetner 0 carb, 0 mg sodium, 0 cholesterol
2 cups coffee with 1/4 cup almond milk & 2-3 drops Zero sweet each
1 carb, 90 mg sodium, 0 cholesterol
2 cups water
1 pm 8 oz water
2 pm 8 oz water
3 pm 8 oz water
4 pm 8 oz water
5 pm 1 cup sugar free Jello & 1 cup sparkling water
5:30 pm 1 bottle magnesium sulfate 0 carb, 36 mg sodium, 0 cholesterol
6 pm 8 oz water
7 pm 8 oz water
8 pm 8 oz water
Fell asleep at 8, woke up at 12 and ran to the bathroom LOL
Total
11.5 carb, 371 mg sodium, 429 cholesterol
Ate that way yesterday for testing today.
Colon scope done today. Tech gave me results right away and said "you have a beautiful colon", lol.
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Friday Feb 7
Breakfast
Liquid
Jello 0 carb, 0 mg sodium, 0 cholesterol
Sparkling Water 0 carb, 0 mg sodium, 0 cholesterol
Testing done at 10:30. Weighed 129 with jeans & long sleeve shirt on. Wonder if I can stay at this weight I lost from cleaning out my colon, lol.
Ate as soon as I came home a big bowl full of unsalted peanuts in the shell.
13.2 carb, 0 mg sodium, 0 cholesterol
Dinner
4 oz BBQ Pork Ribs 0 carb, 100 mg sodium, 60 cholesterol
Walden Farms Thick & Spicy BBQ Sauce 0 carb, 0 mg sodium, 0 cholesterol
1 cup sliced Zucchini 1.2 carbs, 5 sodium, 0 cholesterol
2 white mushrooms 1 carb, 2 mg sodium, 0 cholesterol
2 tbsp diced onion 2 carb, 0 mg sodium, 0 cholesterol
sprinkled with garlic powder instead of salt 0 carb, 0 mg sodium, 0 cholesterol
(https://scontent-a-sjc.xx.fbcdn.net/hphotos-frc1/t1/1902942_749379001739584_448371070_n.jpg)
Did not eat all the meat on the plate, more than half is in the fridge now.
Total
17.4 carbs, 107 mg sodium, 60 cholesterol
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I am glad all is well ;)
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Saturday Feb 8
Breakfast
FTS Bakery Book French Toast
Sugar Free syrup
2 cups coffee with 2 tbsp half and half
2 cups water
Snack
unsalted peanuts in the shell
Lunch
Leftover BBQ ribs
2 cups water
Dinner
almond Crust pepperoni pizza
2 cups water
will do carb, cholesterol and sodium counts later
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You made the french toast bread! :)
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Yes I did, but it did not rise. I ended up slicing it across, then in half. It made 4 slices.
Mary really likes the taste.
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Wednesday Feb 12
Breakfast
2 slices turkey bacon 0 carb, 280 mg sodium, 30 cholesterol
2 oz unsalted mixed nuts 3 carb, 0 mg sodium, 0 cholesterol
Snack
10 unsalted almonds 1 carb, 0 mg sodium, 0 cholesterol
Lunch
3 oz grilled chicken & spinach salad with sliced olives, shredded Parmesan and balsamic vinegar & oil. 2 carb, 619 mg sodium, 49 cholesterol
2 cups water
Snack
Strawberries, homemade whipped cream and strawberry sugar free jello.
10 carb, 52 mg sodium, 0 cholesterol
Dinner
3 oz Steamed Lemon Pepper Tilapia 1 carb, 49 mg sodium, 50 cholesterol
1 cup Steamed broccoli 6 carb, 49 mg sodium, 0 cholesterol
Butter drizzle, 1 tbsp 0 carb, 2 mg sodium, 31 cholesterol
2 cups water
Snack
10 unsalted almonds 1 carb, 0 mg sodium, 0 cholesterol
Daily total- 23 carbs, 1051 sodium, 129 cholesterol
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I am glad she liked it! ;)
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Hi, Susie! :)
Your meal plans really look good!... Are your numbers improving?
Tony
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Thank you Tony. Doctor or her nurse will contact me when to get blood test again.
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I'm on a very tight budget again to pay off Dental Bill, so need to plan to make sure I have food on the table.
Here is my 2 Week Menu Plan
Feb 21 Fri B-Pancake Puffs & Sausage L- Parm Garlic Tilapia & Broccoli D- Louisiana Sausage & Ratatouille
Feb 22 Sat B- Blueberry Muffin & Sausage L- Garlic Chicken Fettuccini & Broccoli D- BBQ Beef Ribs & Sautéed Squash
Feb 23 Sun B-Pancakes & Sausage L- Leftover BBQ Ribs & Salad D- Pepperoni & Veggie Pizza
Feb 24 Mon B- Apple Spice Muffin & Sausage L- Tuscan Herb Tilapia D- Asian Shrimp Stir-Fry
Feb 25 Tues B-Pancake Puffs & Sausage L- Salami & Swiss Wraps & Salad D- Cabbage & Beef Soup
Feb 26 Wed B- Blueberry Muffin & Sausage L- Black Soybean Chili D- Marinated Broiled Steak & Veggies
Feb 27 Thurs B-Pancakes & Sausage L- D- Leftover Steak & Veggies D- Chicken Nuggets & Salad
Feb 28 Fri B- Apple Spice Muffin & Sausage L- Chicken Fettuccini Alfredo & Broccoli D- L- Tuscan Herb Tilapia
Mar 1 Sat B-Pancake Puffs & Sausage L- Chicken & Veggie Stir-Fry D- Louisiana Sausage & Ratatouille
Mar 2 Sun B- Blueberry Muffin & Sausage L- Pepperoni & Veggie Pizza D- Chicken Fettuccini Alfredo & Broccoli
Mar 3 Mon B-Pancakes & Sausage L- Chicken Salsa w/ Green Bell P & Onions D- Zucchini Pasta
Mar 4 Tues B- Apple Spice Muffin & Sausage L- Lemon Pepper Tilapia & Veggies D- Chicken Veggie Caribbean
Mar 5 Wed B-Pancake Puffs & Sausage L- Chicken Nuggets & Salad D- Chicken garlic Pizza
Mar 6 Thurs B- Blueberry Muffin & Sausage L- Black Soybean Chili D- Pepperoni & Veggie Pizza
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Hi, Susie! :)
You menu plan provides proof positive that living the FTS lifestyle can be
done (in a very tasty way) without breaking the bank! ;D
Keep up the great work! ;)
Tony
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Thanks Tony. I also go to the food bank. I give my chickens bread & old veggies I get, and keep all the beautiful fresh vegetables they give.
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Made a mock Ratatouille with Hot Louisiana Sausage! Wow was delicious! Lots of olive oil, soaked chopped & peeled eggplant, diced green bell pepper, minced garlic, chopped onion and chopped pieced of zucchini. Sauteed onion & garlic in oil till onion was soft. Added rest of veggies and more oil. Browned sausage in another pan, then added to veggies. Tasted so good!
Sorry I did not take a photo. Will make this again for sure, it's in my menu plan.
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Sounds yummy! :)
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Thanks Umpa. I've got 2 whole chickens in the oven and Beef Spare Ribs in the crock pot now. The chickens were 79¢ lb and ribs $1.49 lb. I've cooked ribs In crock pot before and they turned out delicious. Have them on inverted empty tuna cans so they don't burn on bottom of crock pot.
Have the chicken livers & necks in water boiling on the stove. Will add skins & carcass to pan & boil down for broth.
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What a great idea for the ribs,tuna cans ;)
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I am going to do that next time !! Great idea sue
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I took all the meat off the chickens today. Total meat weighed 5 lbs plus 8 cups of broth. Not bad at 79¢ lb.
The ribs were a bit of a waste, only 6 oz meat, but keeping the fat to use in cooking & gave my large dog the bones.
I really have to continue to watch my cholesterol intake. There is so much new information on eggs, beef, chicken & pork fat not increasing cholesterol as once thought by older testing. I'm really not sure what to do within my low budget now.
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In my house the rule is fresh food.I don't buy anything prepackaged.That way I know exactly what I am getting ;) Plus I have a garden,its small but I bring everything up from seed.Really cheap to do it that way. ;)
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That's good rule Umpa!!!