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I've been asked to begin a blog that shows a "how-to" for the things that bring pleasure to my life. So, the intent of this blog is to share recipes, gardening, composting, sewing, crafts, art, everyday projects and even psychology tips to aid in healing wounds and living the life you're meant to live, a life with purpose!
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Sunday, January 2, 2011

One week at a Time: Diet wrote out for you for one week, Eat Low Fat, the right fats, and healthy, Lose Weight without Starving.

(Disclamer: Picture found through fotosearch).
One week at a Time to get healthy and lose weight. Here is a week's menu that you can follow to begin a healthier lifestyle and lose any unwanted extra pounds.
Note: Any lettuce is fine except iceberg; when purchasing wholegrain items, look for highest fiber content & use fresh whole produce whenever possible. The key is you can eat smaller portion sizes, but do not skip a meal or snack… frequent eating speeds up the metabolism & keeps hunger/cheating at bay. Grn Tea, water, & favorite diet soda (soda in moderation) to drink during the day. Free food is eat as much grn leafy veggies (IE: like spinach or mustard grns) as you want… just do not add butter or calorie laden salad dressing. Can sub fruits for a different fruit. Just know that a banana is a filling fruit that has more calories than most fruit, but in moderation a good idea. And much less calories than “bad choices” would bring. Crustless Quiche: Chopped: 2 Cs eggplant, 1 C zucchini, 1 C red bell pepper, 1 C yellow onion, & 2 cloves garlic minced sautéed in 2 tsp EVOO (Olive Oil). Fold in Artichoke hearts from water packed jar. Add 1 egg, 1 C egg whts, 1 C skim milk, ½ tsp blk pepper, dried thyme, dried oregano, ½ C fresh basil, & ¾ C part-skim shredded mozzarella cheese. Spray pam in pan, cook 25 min’s. Sit/rest for 10 min’s. Po Boy: Vegetable Salad: combine halved 1 C cucumbers, grape tomatoes, ¼ C shredded carrots, ¼ C minced fresh parsley, diced ¼ C red onion & ¼ tsp blk pepper, garlic powder, ½ tsp EVOO, 1 Tbsp rice wine vinegar. Bake or grill 2 3oz fav fish (grouper, cod, halibut, catfish, tilapia) 6-8 mins on ea side for grill, 12 mins total for baking (fish no longer translucent; don’t over cook). Goat Cheese Spread: 1 0z goat cheese, 3 Tbsp nonfat Greek-style yogurt, 1 tsp fresh lemon juice, 2 Tbsp fresh minced parsley, 3 Tbsp shredded carrots, 2 Tbsp diced cucumbers, ½ tsp blk pepper. Smear Goat Cheese Spread on one whole-grain baguette slice (long deli hotdog/ sub style bun), Place fish on other slice, Top fillet w 2 red onion slices, 2 tomato slices, lettuce leafs. Serve w Veg Salad.
Monday:
Breakfast: 1 serving Crustless Quiche; (save leftovers for later this wk). 1 whole grapefruit. Snack 1: 1 orange cranberry Bar (look for highest fiber/protein content & low fat). Lunch: 3oz tuna (water packed) mixed w 1 oz light swiss cheese, 2 Tbsp ea diced carrots, celery & red onion n 1 whole-wheat pita w Boston lettuce, 1 Tbsp rice wine vinegar & 1 Tbsp nonfat Greek-style yogurt; 1 apple. Snack 2: 3 stalks celery w 2 Tbsp unsalted almond butter (like peanut butter, but better fat). Dinner : 1 ½ C’s cooked whole-wheat spaghetti w ½ C low-sodium tomato sauce, ¼ C fresh basil leaves, 10 halved grape tomatoes & ¼ C shredded part-skim mozzarella. 1 C chopped Boston lettuce w 1 Tbsp balsamic vinegar & 1 tsp Olive Oil (EVOO).
Tuesday:
B: ½ C oatmeal w 1 (skin on) chopped apple, cinnamon to taste & 1 C low-fat milk. S 1: 2 sliced carrots w 3 Tbsp hummus. Lunch: Sandwich: (I only ate half of my sandwich bc to full) 3 oz sliced lean roast beef, ½ oz goat cheese, 3 strips roasted red bell pepper (or raw), 1 slice tomato, 1 slice red onion, & Boston lettuce on a whole-grain roll; 10 whole-wheat woven wheat crackers; 1 orange. S 2: 1/4C 1% cottage cheese w ½ C fresh chopped pineapple (save the remainder for later in wk). D: 1 serving Crustless Quiche; 2 Cs romaine lettuce w 1 Tbl unsalted sunflower seeds, ½ C ea chopped red bell peppers, whole grape tomatoes & chopped mushrooms w 1 Tbsp balsamic vinegar & 1 tsp EVOO; 1 oz slice whole-wheat baguette.
Wed:
B: 1 ¼ C Post shredded Wheat Spoon Size cereal w ¼ C low-fat milk. 1 orange. S 1: 6 oz nonfat Greek style yogurt w 1 oz unsalted raw peanuts or almonds & ½ tsp crystal lite flavor powder (used to make drinks) or an over the counter powder like Stevia Powder. Veggie Burger Salad: 2 Cs Boston lettuce, 1 veggie patty, ½ C cooked blk beans, 4 thin slices chopped avocado, ¼ C corn, ½ C ea chopped grape tomatoes & mushrooms w 1 Tbsp balsamic vinegar & 1 tsp EVOO; 1 C strawberries. S 2: 1 serving crustless Quiche. D: 4 oz baked port chop (prepare 8oz & save 4 oz for tomorrow). 1 C sauteed chopped zucchini (prepare whole zucchini & save extra for tomorrow). ¾ C steamed wild &/or brown rice.
Thurs:
B: ½ C oatmeal, ¼ C chopped pineapple, ½ sliced small banana & 5 broken walnuts w 1 C low-fat milk. Mini Yogurt Parfait: (8oz nonfat Greek-style yogurt w ½ sliced banana & ¼ C Shredded Wheat Spoon Size cereal). L: Spinach Salad: 2 Cs spinach leaves, 4 oz sliced baked pork chop leftovers, ½ C sauteed zucchini leftovers, ½ C chopped tomato w 1 ½ Tbl balsamic vinegar & 1 tsp EVOO; 1 C strawberries. S 2: 10 whole wheat woven crackers. D: 1 serving fish Po Boy & Vegetable Salad.
Fri:
B: 1 ½ oz toasted whole wheat baguette (sliced) w 2 Tbsp unsalted almond butter & 10 unsweetened raisins. S 1: 1 apple & 1 oz unsalted sunflower seeds. L: 1 serving Cajun PoBoy & Veggie salad (leftovers). 1 C chopped pineapple. S 2: 3 stalks celery & 1 oz goat cheese. D: 4 oz baked chicken; ¼ C wild rice; Vegetable Medley: 1 C steamed spinach w ¼ tsp minced garlic, ¾ C steamed artichokes & ½ C sautéed mushrooms.
Sat:
B: Open Faced Breakfast Sandwich: 1 toasted whole wheat English muffin topped w 4 scrambled egg whts, 4 steamed asparagus spears, 1 oz melted light Swiss cheese & 1 tsp mustard. S 1: 1 oz whole wheat baguette w 3 tsp hummus. L: Salad: 2 C romaine lettuce, 3 oz lean roast beef, 1 oz goat cheese, ½ C ea chopped red bell pepper, tomato, & cucumber w 2 Tbl balsamic vinegar & 1 tsp EVOO; 1 banana. S 2: 1 ½ C chopped pineapple & 8 unsalted walnuts or almonds. D: 5 oz baked fish w ½ squeezed lemon. 1 C eggplant sautéed in ½ tsp of EVOO. ¾ C quinoa.
Sun:
B: Strawberry Mint Smoothie: Blend 1 C unsweetened light soy milk, ¼ C chocolate protein powder, 1 C frozen strawberries, 10 fresh mint leaves & 4 ice cubes. S !: 1 sliced roasted red bell pepper w 1 oz goat cheese. L: Veggie Burger patty w 1 oz goat cheese, slice of tomato, red onion & Boston lettuce leaf on a whole grain roll. 1 C cooked edamame. 1 apple. S 2: ½ C raspberries, 1 low-fat string cheese & 10 whole wheat woven crackers. D: Mexican Salad: 2C romaine lettuce, 4 oz baked chicken (season w ½ tsp cumin), ¼ C shredded reduced fat jalapeno cheese, ½ C ea low sodium salsa, cooked blk beans, chopped tomatoes & chopped cucumbers, 2 thin slices avocado w 1 Tbsp balsamic vinegar & 1 tsp EVOO.

2 comments:

  1. Feel free to post any dieting tips that have worked for you.

    ReplyDelete
  2. New Diet Taps into Pioneering Concept to Help Dieters Get Rid Of 15 Pounds within Only 21 Days!

    ReplyDelete

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