Tuesday September 17th

7:30am
regular breakfast
1 slice gluten free toast

1pm
nacho chips topped with chicken, cheese, lettuce, tomato (taco bell, on the road)
1 cup steamed broccoli when I got home. Penance.

4pm
15 almonds

6pm
1 cup leftover garbanzo bean, zucchini dish from yesterday with 1 cup steamed broccoli.
1/2 one real strawberry popcicle (30 cals.)

Monday Sept 16

7:45am

regular breakfast


noon
big salad

1pm
coffee

3pm
red pepper slices

6pm
zucchini, tomato, onion, garbanzo beans, a little leftover quinoa thrown in, topped with a little parmesan cheese

8pm
stole some cheese topping off Cecilia's pizza. It was AMAZING.

Sunday Sept 15

8:30
regular breakfast
(no toast)

noon
1/3 c hummus
carrots and celery
a few regular low fat potato chips (like 10)
a few veggie chips (like 5)

1pm
1/2 lb ground turkey, in two hamburgers, cooked with peppers and onions mixed in,
wrapped in a romaine leaf with mustard

6pm
Chinese Food Coma
mixed veggies with plain chicken pieces, light, white-ish sauce
1 cup rice

Sat Sept 14

8:30
regular breakfast
1 gluten-free frozen waffle with a little drizzle of syrup


noon
Big fat salad

2pm
1/2 apple with peanut butter


4pm
15 almonds

6pm
zucchini with onion and garbanzo beans
1/3 c. quinoa

1 gluten free beer

Friday September 13

7:30

new breakfast with 1 slice gluten free toast

11:30
big salad


2:30
sliced cucumber and red pepper
1/4 c hummus
1 small apple

6pm
1 glass white wine

8pm
4 slices gluten free pizza

Thursday Sept 12

7:30am

New breakfast, plus 1 slice gluten free toast (10 g carbs)


noon
Big salad


6pm
3 black bean tacos with lettuce and tomato

Wed Sept 11

7:45 am
+++new breakfast++++
1 egg plus 1/4 c egg white
spinach
coffee

noon
Big salad


4pm
sliced red pepper


6pm
1/3 c. brown rice
1 c. wilted spinach
3 chicken sausage links

Tuesday September 10

7:45am

regular breakfast, plus 1/2 avocado
3 cups coffee


1pm
carrots, cucumbers, peppers
1/3 cup hummus
1/2 apple

4pm
15 almonds

5pm
1 cup wilted spinach
4 chicken sausage links (small)

Sunday September 8

9am
regular breakfast



1pm
1 hotdog
1 cup cauliflower

2pm (Work picnic)
lots of bell pepper, cucumber with 1/4 cup hummus
2 gluten free chocolate chip cookies



6pm
2 cups zucchini with onion and garbanzo beans and 1/2 avocado

9on
1 beer with cheetoes (left over form the stupid work picnic - I avoided them all day, until now.)

Saturday September 7th

9am
regular breakfast


1pm
big salad

4pm
1/2 head of cauliflower
almonds and pumpkin seeds mixed (1/2 cup)


8pm
brown rice veggie sushi 4 pieces
tuna roll - 3 pieces
california roll - 2 pieces

Friday September 6

7:45am
regular breakfast


10:30am
cup of coffee


12:30pm
big salad

5pm (dinner at my mom's for her birthday - again)
1/2 cup shredded chicken
1/2 cup potato salad
1/2 cup baked beans

9pm
2 glasses white wine

Thursday September 5th

7:45am

regular breakfast

10:30
cup of coffee

1pm
big salad

4pm
1 bell pepper
almonds


6pm
1.5 cups veggie soup
1 tbl peanut butter

1 candy bar

Wednesday September 4

7:45am

regular breakfast



12:30pm
big salad for lunch


3pm
a small banana


6pm
1/2 c. shredded chicken with black beans and cheese sprinkled on the top
1 small slice of Mom's birthday cake

Tuesday September 3

8am
egg whites and spinach and coffee

noon
big salad

4pm
15 almonds with 15 chocolate chips

6pm
1 beef hotdog

soup made of 1 bell pepper, 1 tomato, 1 small onion, 1/3 c. black beans, 1 small potato, 2 cups green beans. plus chicken stock, about 1 cup. It made about 3 cups of soup. I had one tonight and plan on having the other two tomorrow.

Monday September 2

8am
1/2 cup egg whites with spinach

noon
1.5 cups of ratatouille, made with peppers, onion, red cabbage, zucchini, 1 can chick peas, 4 tomatoes.
1/3 c. brown rice

3pm
15 almonds
1/2 bell pepper

6pm
Salad with 2 oz. grilled chicken

2 cold Vietnamese rolls of rice paper filled with veggies. Peanut dipping sauce on the side

Sunday September 1

9am
1 slice gluten-free toast with 1 tbl peanut butter

12:30
huge salad


6pm
popcorn for dinner, with a glass on white wine.

Saturday August 31

9am
coffee
2 arepas with butter


12:30pm
steamed broccoli, probably about 1.5 cups
3 small chicken sausage links

3pm
15 almonds

8pm
popcorn and nacho chips with cheese sauce at Crew game.
(Planned on having a decent dinner before the game, but ran out of time.)

August 25 Sunday

9am
regular breakfast


noon
big salad plus 1 hotdog. (We had a church picnic, but I only at the thing I brought - well, plus the hotdog.)


5pm
1 cup ratatouille
( I made this with 1 onion, 1 orange and 1 yellow pepper, 1 eggplant, and 4 tomatoes, a little coconut oil to cook along the eggplant and peppers, then baked the whole thing for 1 hour)

1/4 of the fritatta form yesterday, so another 1/2 cup egg whites

1.5 cups of steamed broccoli

2 more GF shortbread cookies with jam. Then I threw the rest away.

August 24 Saturday

8am
regular breakfast


noon
big salad

3pm carrots and hummus, less than 1/4 cup.


5pm
egg white frittata - I used 2 cups egg whites and cut up an onion, 4 very small white potatoes, much smaller than my palm, 1 orange pepper, 2 tomatoes, mushrooms.

I ate a fourth of the whole thing Saturday evening, so about 1/2 c. egg whites.


2 gluten free shortbread cookies with a tablespoon of strawberry jam

August 23rd Friday

7:30am

Regular breakfast


noon
regular big salad


3pm
1 peach
15 almonds
carrots

6pm
1/4 lb of ground turkey made into hamburger pattie with cut up onion and red pepper. Served wrapped in a leaf of purple cabbage with mustard and ketchup and a huge side of zucchini cooked with a little butter.

August 22 Thursday

7:30am
regular egg white breakfast


noon
Big salad


3pm
1 peach
15 almonds
1/2 bell pepper


6pm
3 oz. chicken cooked in the crockpot in salsa with a can of black beans
1/2 c. brown rice and quinoa mix
huge pile of green beans

August 19th Monday

7am
1/2 c. granola
2 cups coffee

noon
salad with tomato, cucumber, carrot


3pm
Salad with 1 hardboiled egg, 1 slice tomato, turkey, and swiss cheese


6pm
build your own stirfry with greenbeans, onion, water chestnut, peas, edamame and 1 cup brown rice

August 18th Sunday

8am
1/2 c. granola with lowfat milk
3 cups of coffee between 8am and noon

12:30pm
1 cup African peanut soup
(no idea what it had in it)

6:30pm
chicken and shrimp stir fry with brown rice
2 glasses of white wine

8pm
1 gluten-fre brownie
1 glass red wine

August 17th Saturday

8am
egg whites and spinach


noon
1 banana
10 almonds

1pm
small plate of raw veggies

4pm
cucumbers and 1 red pepper with hummus

7:30pm
4 oz roasted chicken breast
1 ear of corn
1 glass wine

August 16th, Friday

8am
2 egg whites, 1 egg yoke (still out of egg white) with spinach


12:30
massive salad - the usual ingredients

4pm
carrots with hummus

6pm
California roll - 9 pieces
1 gin and tonic

August 15th, Thursday

8am
2 regular eggs, out of egg whites with spinach

12:30pm
two chicken tacos with corn tortillas (small in diameter, but 2 tortillas per taco.

5pm
1 beer

7pm
3 veggie tacos - same story as above. Made with veggie crumbles, lettuce, tomato, not sure what else was in there...

August 14th, Wednesday

8am
regular breakfast

noon
massive salad

2pm coffee

6pm
dinner at Graffiti burger
2 turkey patties with all the veggies they have, no bun
20 french fries

August 13th, Tuesday

8am
normal breakfast

12:30pm
massive salad *just a reminder, this is spinach, lettuce, peppers, cucumbers, tomatoes, black beans, avocado

3pm
12 baby carrots
1/3 c. hummus

5pm
15 almonds

9pm

late dinner at the Crest
1 beer
large seasonal salad, dressing on side with chicken breast probably 4 oz.

August 12th, monday

7:45am
normal breakfast

12:30 pm
Massive salad lunch

3pm
1 peach
20 almonds

6pm
steamed broccoli
1.4 cup hummus
1/2 red pepper
handful of carrots

August 11th, Sunday

9am

breakfast was egg whites, no veggies. and 1 cup coffee

1pm

1 cup raw veggies with 1/4 c. hummus

3 shrimp

1 piece fudge

6pm

snacks at the Latin festival

1 arepa (corn tortilla with cheese)

2 forks of rice and beans.

2 cubes of chicken

1 bite of an empanada

a few pieces of grilled green peppers and onions

August 10th, Saturday

9am
egg whites, as usual, this time with kale instead of spinach

noon
tons of baby carrots
1 brown rice wrapper with 2 oz. tuna fish with mayo and mustard

6pm
BD changs 1 bowl with shrimp, scallops and a ton of veggies.
1/2 c. brown rice
2 glasses of diet, caffeine free soda. (First soda in several weeks - man, was it good.)

several forkfuls of wheat noodles - a very bad decision. totally bloated the rest of the night.

August 9th, 2013 Friday

8:00am

1/2 cup egg whites with spinach; coffee

12:30pm

massive salad - usual ingredients

2pm

several handfuls of ridiculously salty pumpkin seeds. Won't be buying that brand again.

6pm

1 piece tilapia - maybe 3 oz. 4 cups raw kale cooked down. 1/2 c. black rice.

August 8, 2013

8:am
1/2 cup egg whites with spinach, 2 cups of coffee, almond milk truvia


11am
iced coffee from Tim Horton's with cream and splenda


1pm
massive salad: spinach, lettuce, peppers, artichoke hearts, 1/3 c. black beans, tomatoes, peas


6pm
1/2 orange pepper and 1/4 c. hummus

9pm
1 glass white wine

August 7th, 2013

8:am
1/2 cup egg whites with spinach, 2 cups of coffee, almond milk truvia


1pm
massive salad: spinach, lettuce, peppers, artichoke hearts, 1/3 c. black beans, tomatoes, peas

6pm
zucchini, onion, tomato, garlic saute
2 oatmeal, chocolate, peanut butter cookies
1 glass white wine

August 6th, 2013

8:am
1/2 cup egg whites with spinach, 2 cups of coffee, almond milk truvia


1pm
massive salad: spinach, lettuce, peppers, artichoke hearts, 1/3 c. black beans, tomatoes, peas

7pm
dinner at J. Liu's side salad, with lettuce wedge, gorgonzola, bacon, tomatoes
lettuce wraps
1 potato cake

August 5, 2013

8:am
1/2 cup egg whites with spinach, 2 cups of coffee, almond milk truvia


1pm
massive salad: spinach, lettuce, peppers, artichoke hearts, 1/3 c. black beans, tomatoes, peas

6pm
3 oz. tilapia
green bean and cherry tomatoes sauteed

August 2nd, 2013

Friday

7:45 am
1.5 eggs (real eggs, ran out of egg whites) with spinach, 2 cups coffee

noon
massive salad: arugula, spinach, lettuce, cauliflower, broccoli, black bean, peppers, cucumbers, 3oz chicken breast

6pm
zuchini, tomato, mushroom, onion sautee mix, with basil, garlic, oregano, etc.

August 3rd, 2013

Saturday

9am
3/4 cup oatmeal with truvia and almond milk

12:30
stir fry with zucchini, tomato, green bean, onion, bell pepper, and avocado. More than a cup.

3:00
several slices of white nectarine

5pm Fair
cotton candy
french fries with cheese sauce

August 4, 2013

Sunday
8:3am
egg whites, spinach, 3 cups coffee


12:30
massive salad: lettuce, spinach, orange pepper, cucumber artichoke, black beans, avocado

4pm
Fair - stolen french fries from Cecilia
several pieces of candy

8pm
meant to be done, but then some family came over, so I made pop corn.
Ate about 2 cups worth.

July 29th, 2013

7:45am
1/2 cup egg whites with about 1 cup spinach. (Egg whites = 12 grams protein)
3 tomato slices
2 cups coffee

12pm
1 good greens bar from Lifetime

1pm
massive salad
6 slices turkey pepperoni

4pm 10 baby carrots, 1/2 red pepper, 1 tbsp hummus

6pm
steamed turnip and cauliflower in lemon juice, about 1.5 cups

8pm
6 chocolate covered berries

July 28th, 2013

8am
egg whites, spinach, coffee, 1 slice gluten-free toast


noon
leftover green beans, squash stir-fry
2 handfuls of trail mix (nuts, raisins, M&Ms)

3pm
big salad; with the usual list of agreements


7pm
several cups of movie popcorn

June 27th, 2013

5:15am
usual breakfast, except 1 instead of 2 cups of coffee and no toast

up early for the triathlon

9:00am
2 more cups of coffee

10:30
left over veggie stir fry from last night

11:am
raw cauliflower with 1/3 c. hummus
1/2 c. cucumber

1pm
15 almonds
1 peach

4pm
6 baby carrots

6pm
salad with spinach, lettuce, 3 slices of avocado, tomatoes, grated cabbage
2 oz. chicken breast, slow cooked in salsa and chicken stock
1/2 c. rice

Goals for July 23-

My evenings will go thusly:

1. Prepare the meal that I planned in advance.

2. This meal will be based on:

• a mix of steamed and/or sauteed vegetables, with spices, or light flavoring from vinegar, or lemon, or soy sauce or miso
• some days there will be protein added, either stir fried chicken, steamed fish, or ground turkey burgers, no bun
• if there is a starch, it will be brown rice, quinoa, or ???? TBD, once I learn other acceptable options.

3. The children may have this, or, more likely something else. But whatever they have, if they leave any of it on the plate, I will (or they will) take it immediately to the trash. It will be left out, nor stored.

4. After the meal, I will clean the dishes quickly and leave the kitchen.

5. Then I will pleasurably work for 30 minutes to no more than 1 hour on a necessary household task, (i.e., laundry, dealing with the mail pile, straightening my office or bedroom or whatever is a priority that day).

So looking at the calendar for next week:

Sunday 28: cauliflower
Monday 29: squashes
Tuesday 30: onion, cherry tomato, green bean stir fry with basil and oregano
Wednesday 31: broccoli
Thursday 1: greens
Friday: 2 squashes
Saturday 3: broccoli

June 26. 2013

Friday

7:45 am usual, no toast

12pm
massive salad, spinach, lettuce, cucumbers, tomatoes, peppers, 1/3 c. beans, light corn



3pm
10 baby carrots with 1/2  c. hummus
15 almonds

6pm
Stir fry with onion, geen beans, yellow squash, zucchini  probably had 1.5 cups, maybe 2
founder fish with a squirt of mustard on top. Probably 4 ounces
1/2 c. brown rice and quinoa

Notice that I did not have chocolate covered betters all week.
Tonight I had 8. A serving is a quarter cup, and 8 berries is less than half of a 1/4 c.

Jun 25, 2013

Thursday

7:45am

the usual plus 1 piece gluten free toast

12pm

massive salad with spinach, lettuce, cucumbers, peppers, a little corn, 1/3 cup beans, peas

3pm

1/2 cup blueberries

15 almonds

4pm

1 bell pepper with 1/4 c. hummus

6pm

went to a happy hour - 2 glasses cider 

1/2 of a 12 inch gluten free, light cheese veggie pizza

8pm 

3/4 c. broccoli in brown sauce (Hector's Chinese food leftover)

1/2 c. rice ( I know, too late in the day and too many carbs on this day. The Happy Hour is a very rare thing.) 

July 24 2013

7:45am
usual egg whites, spinach, coffee, no toast

12pm
massive salad with lettuce, spinach, cucumbers, 1/3 c. beans, tomatoes, 1/4 c. corn, sprinkling of peas, some shredded cabbage

4pm 1.5 bell peppers with 1/4 c. hummus

15 almonds

8pm
stir fry vegetables left over from previous day, 2 oz. cubed chicken breast

June 23rd, 2013

7:45am
usual, plus 1 slice gluten-free toast

12:30pm
massive salad - same as every day.

3pm
10 baby carrots wit 1/2 cup hummus


4pm
15 almonds
1/2 small apple


7pm
stir fry with onions, yellow squash, cabbage and zucchini,
1/2 cup rice
6 small turkey sausage links

June 22, 2013

7:45am
the usual

1:00pm
large salad, lettuce, spinach, peas, corn, peppers, cucumber, 1/3 c. beans, artichoke hearts

3pm 1 bell peppers with 1/2 c hummus

6pm

1 protein drink - 14 grams protein (2 scoops of powder with 8oz. water)

8:30pm
sauteed zucchini with onion, garlic, cabbage, and a little cilantro about 2 cups, mixed with half cup rice.

July 19th

8am
the usual

12:30
big salad: lettuce, spinach, tomato, peppers, cucumber, artichoke hearts, 1/3 c. kidney beans, 1/2 c. tuna mixture, sprinkle of corn
1 gluten-free cookie


4pm
10 baby carrots
1/2 C. hummus

Then disaster struck...

1 more gluten free cookie with 1 tsp peanut butter and handful of chocolate chips
several handfuls of baked cheetos

6pm
3 strips turkey bacon
1/2 cup cabbage and green beans

July 18th, 2013

8:30

6 oz. smoothie with blueberries, strawberries, raspberries, blackberries, peach, and spinach

11:30
4 oz. smoothie
1/2 cup egg whites with half tomato

12:30
giant salad: lettuce, spinach, cucumber, peppers, artichoke hearts, 1/3 cup kidney beans, 1/2 cup tuna, tomato

6:oopm
steamed green beans, sauted white cabbage with onion LOTS
1/2 cup tuna mixed with a little mayo and half an avocado
1/2 cup quinoa tabouli

1 gluten free cookie.


9pm
7 chocolate covered berries

July 17th, 2013

7:45am
1/2 cup eggwhites with spinach
2 cups coffee with truvia and almond milk


1pm
1/2 pepper
1/2 cucumber
1/3 c. hummus
1 banana


6pm
salad with mixed greens, tomato, pepper, cucumber 1/3 c. black beans, 1 tbs lite ranch; 1/2 C. tuna
1/2 c. brown rice and quinoa
1 gluten free shortbread cookie with 1 tsp peanut butter and jelly

9pm
1.5 glasses wine
6 chocolate covered berries

July 16th, 2013

8:am
1/ cup egg whites with spinach
2 cups coffee with truvia and almond milk
1 gluten free cookie

noon
big salad with mixed lettuces, spinach, artichoke hearts, 1/2 a pepper, 1/3 cup beans,

3pm
12 almonds
4 carrots


7pm
1 cup brown rice
1 cup steamed veggies
2 oz. chicken breast
peanut sauce
(This was a Budha bowl at Northstar)

9pm
1/2 cup oats, with 1 tsp sugar and 1tsp butter

Why am I doing this?

I am choosing to spend this time and money on nutrition training because although I have studied this in the past, I haven't learned it yet. I have not made all the permanent changes I wish to make regarding my nutrition. I have made some good changes, but not all the changes I wish to make.

I could not do it. I could eat whatever I wanted and not pay attention to healthy food choices. But that would not lead me to my goals (see below). It might make me feel good for a short period of time, but more of my time would be spent feeling guilty, fat, sick, uncomfortable, and worried about my health. Why would I want to live that way? If I live the way I am trying to live, I will feel healthy, strong, clean, lean, calm, and focused. Doesn't that sound so much better?



Wellness Vision:

• I want to be a size 8.
• When I think about what "food" is, I want to imagine fresh, natural, unprocessed, vegetables, lean proteins, and fruits. 
• I want to view processed views as disgusting.
• I want to have no nutrition-related health problems.
• I don't want to get cancer, diabetes, high blood pressure, etc.
• I want to age naturally, and in good health.
• I want to look good: no excess body fat and visible muscles in legs, arms, abdomen.

Three Month Behavioral Goals:

• To eat according to the food pyramid 6 out of 7 days a week.
• To feel like this is who I am, and not that I am on a diet, or temporary plan.

Week 1 Behavior Goals (July 15-21) 

1. Do not eat leftovers off kids' plates
2. When I feel hungry, eat a veggie before eating anything else.
3. Make no bad food choices after 4pm.

July 14th, 2013

8am
1/2 cup egg whites with spinach
2 cups coffee with almond milk and truvia


12pm
1 yellow pepper
1/3 cup hummus
8 baby carrots
1/2 cup quinoa tabouli
1 cup strawberries with truvia

3pm
1/2 cup watermelon
1/2 gluten free scone


6:30
turkey burger, no bun, with lettuce, tomato, onions, pickles, mushrooms
a lot of french fries (I know, I know)

July 13. 2013

7:30
egg whites with tomato slices
3 cups coffee with truvia and almond milk

11am
1 yellow pepper
2 cups popcorn

12:30
1.5 cups of spinach and mixed greens
8 baby carrots
1/2 cup quinoa tabouli
1 tbl lite ranch
1/2 cup tuna
12 almonds

5:30pm
dinner at BD Mongolian
I made a dish of shrimp and mixed veggies with the chili garlic sauce. Plus 1/2 cup brown rice.

8:00pm
2 glasses white wine, some baked cheetos

July 12, 2013

Friday

7:45 am
egg whites with tomato slices
coffee, with almond milk and truvia

12;30 lunch
2 cups zucchini, tomato, onion mix
1/2 cup tuna fish (same as before, made the whole batch with some mayo and mustard)
12 almonds


5pm
3 small peaches
12 baked potato chips
1 brown rice tortilla
small turkey burger
1.5 cups green beans
2 cups popcorn
7 chocolate covered berries

July 11, 2013

7:45 am
egg whites, coffee, with truvia. You're right. I do like it better
also about 6 oz of berry and banana smoothie.

1pm
Lunch at Alladin's. I had a dish with rice, beans veggies, and chicken tenders. The portion was too much.

7pm
2 cups green beans
1 cup zucchini, tomato, onion, mushroom cooked mix

6 chocolate covered berries -

July 10th, 2013

7:45 am
1/2 cup egg whites (no spinach, ran out)
2 cups coffee, almond milk, agave

1/2 cup tuna mixed with a little mayo and mustard
1 cup green beans
1/3 c leftover tomato, edamame, quinoa from Bonefish Grill
1 cup cucumber, tomato, onion, mushroom salad from last night (dressing was olive oil, salt, pepper, garlic)

4pm
1 banana

5:00pm
15 almonds

6:00
Noodles and company rice noodles with broccoli, peppers, onions, shrimp. (I forgot to say no cheese). The problem with this meal was that I got the large and ate the WHOLE thing. I was hungry and it tasted awesome, but it was a larger portion than I should have had.

July 9th, 2013

7:45am
1/2 cup egg whites with spinach
2 cups coffee, almond milk, agave

12:30pm
salad of 1 cup mixed greens, 1 cup spinach, 1/3 black beans, 1/2 c artichoke hearts, 1/2 tomato, 1tbl lite Ranch.

12 almonds

1 carrot

5:30pm
1/4 lb turkey burger (no bun)
1.5 cups green beans steamed
1/2 cup brown rice quinoa
1/2 c. tomatoes, onions, cucumber salad (very light olive oil, salt, pepper, garlic)

8 stolen potato chips (this is the last day I will have to report this.)

6 dark chocolate covered blueberries

July 8th, 2013

7:45am
1/2 cup egg whites and spinach
2 cups coffee with almond milk and 2 tsps of agave.


12:30pm
salad: 1 cup each of spring mix and spinach; 1/3 cup black beans; 1 tomato, 1/2 c. artichoke hearts; 1 tbl lite ranch

2pm
1/3 c. unsweetened applesauce

3pm
1 yellow pepper

5pm
15 almonds

7pm
dinner at Bonefish Grill for my husband's birthday.

a few bites of shrimp, scallop, calamari appetizers
15 edamame pods (a couple beans per pod)
chicken breast (large, probably 6 oz.) grilled with lemon sauce with artichoke hearts, (like maybe 3 pieces), and a bunch of spinach, and goat cheese, which I scraped off, but still had some.
a side of zucchini cooked with tomato
a side of quinoa with edamame, tomato and peppers
too many stolen potato chips off my kids' plates, maybe 20?
1/4 cup of Creme brule and several small spoonfuls of key lime pie

July 7th, 2013

9:00am

1/2 cup egg whites with spinach

2 cups coffee with almond milk and 2 tsps agave

1 banana with 1 tsp. of peanut butter

12:30pm

salad with 1 cup spinach, 1 cup mixed greens, 1/2 cup cucumber, 2 carrots (tall), 1/3 cup black beans, 1/2 cup artichoke hearts, 1 TBL lite Ranch

1 Cup kettle corn

6:00pm

1/2 cup cucumber

1 carrot

2 large sushi rolls, about 16 pieces.

1 gluten-free beer.

5 chocolate acai berries

July 6th

9:00AM
6 oz. berry smoothie (blackberry, strawberry, raspberry, spinach
1 banana with 1tbl peanut butter
2 cups coffee with almond milk and 2 tsp. agave ( I really don't like stevia, but I'll go back to it once agave is gone)


noon
1 cup vegetable soup (made with red pepper, onion, spinach chicken stock, and 1.5 oz. chicken)
10 brown rice chips

2pm
2 cups kettle corn
3/4 cucumber


6:30PM
2 cups steamed green beans
2 cups yellow squash and zucchini skillet steamed
1 cup veggie soup, with 1 oz. chicken

5 chocolate acai berries

July 5th

8:00am
1/2 cup egg whites with spinach
coffee with almond milk and 1 tsp. agave
small corner of birthday cake (gluten and dairy free, btw)

12:30pm
lunch at IHOP with a friend (she chose the location)
egg substitute omelet with mushroom, spinach, tomato
small fruit cup
2 cups of coffee with h-n-h and sweetener

6:00pm
2 chicken tacos made with: 2 small corn tortilla, total of 3 oz. chicken breast, 1/2 cup beans, 1 tomato, salsa
20 brown rice chips with salsa
1 slice birthday cake

9:00pm
2 handfuls kettle corn

July 4th, 2013

10:00
1/2 cup egg whites with Spinach
6 strawberries and 1 banana chopped with a tsp. of almond butter mixed in.

1pm
large salad of mixed lettuce, spinach, 1/3 c. black beans, half a red pepper, 1/2 c. artichoke hearts, a bunch of cucumber, 1 tbl. lite Ranch.

1/6 lb. turkey burger with mustard.
3 rice chips.


6pm
1/2 cup baked beans
1 cup steamed yellow squash and zucchini
1/2 quinoa tabouli
1/4 lb. turkey burger
1 hotdog (I know, I know)
1 slice birthday cake
2 handfuls popcorn

July 3rd, 2013

8:00
1/2 cup egg whites
1 arepa (this is a Venezuelan food made with pre-cooked corn flour, like a savory pancake.)
sliver of butter for the arepa

(My plan here was to try to have a larger breakfast, so I'm not so hungry at the end of the day. I know the corn flour is probably not a great choice, but I really don't know what to add to the meal that will fill me up for an extended period of time.)

11:00
1 banana
4 cucumber sticks
1 gluten-free nutrition square (http://www.nogii.com/dlites/)

12:30
1/2 cup brown rice quinoa mix
1/2 cup black beans
1 red pepper
1/4 c. hummus
4 cucumber sticks
15 cherries
12 almonds
(what a huge lunch. All part of my eat more early.)

3:30pm
coffee with half-n-half and Splenda (at Panera, no other creamer choice)

6:30pm
Dinner at Whole Foods.
A large salad of all veggies (no starches) and 1/2 C. cubed chicken.
A smaller plate of hot food items including curried veggies, steamed veggies

1 weird Mayan superfood square. really hard to describe and disgusting, but gluten free and about 30 calories. I think it had goji in it.

9:00pm
1 glass white wine
6 dark chocolate covered blueberries.

July 2, 2013

8:00am

1/2 C. egg whites with spinach

2 cups coffee with 2 tsp Agave and 2Tbls. almond milk

11am

1/2 applesauce (not sweetened)

1pm

2 hard tacos from Taco bell with refried beans, lettuce and tomato.
Cantina bowl http://www.fatsecret.com/calories-nutrition/taco-bell/cantina-bowl---chicken

Turns out the Cantina bowl was a terrible choice, with high fat, but I haven't been to the grocery in over a week since I was out of town and I had about 15 minutes to grab lunch on the road between meetings. The fat must be in the sauce, because otherwise, it was chicken, black beans and rice.

2:34pm
4 dark chocolate covered pomegranate pieces



4:30
1/3 cup hummus
1 yellow pepper
3/4 C. watermelon

6:30
1 piece of tilapia. Forgot to weigh it again. 
1/2 C. radish chips
1/2 C. beet greens
1 cup steamed zucchini
15 cherries

July 1, 2013

8:00am

1/2 cup egg whites with spinach

1 cup coffee with almond milk and 1 stevia packets

Noon

1 banana

1 tsp. almond butter

2 cups of lettuce / spinach mix

1 tomato

1/2 yellow pepper

1.5 tsp lite Asian sesame dressing

3:00pm
1/2 yellow pepper

1/8 c. hummus

3 oz. turkey (same Whole Foods kind)

12 almonds

5:00pm

2 cups cooked spinach (with olive oil, garlic, a little vinegar)

6:30pm
Small salad at Planks. It was about 1 cup lettuce, several tomato slices, 2 egg slices, onion, and shredded cabbage and carrots. a few raisins and pumpkin seeds. 2 oz. of chicken. 1 Tbls lite Ranch

20 french fries stolen off my daughter's plate.

5 dark chocolate acai berries.

June 30, 2013

Still in Chicago

8:00am

1 apple

2 bars of gluten free nuts, seeds, berries chocolate, thing.

1/2 bag veggie chips

12pm Noon

chicken kabob (probably 3-4 oz.)

1 cup brown rice

tomato and cucumber salad

~20 chips with 1/4 c. guacamole

8pm
chicken biryani at an Indian restaurant. No nutritional info available.

I probably at 2 cups of it, mostly rice with chicken and shredded veggies in it, but not much in the way of veggies.

June 29th, 2013

(In Chicago)

8:00am

'Garden Gate" scrambler at Corner Bakery

side potatoes

2 strips bacon

2 cups coffee with splenda and half-n-half

http://www.cornerbakerycafe.com/files/misc/nutritionals2008.pdf

12pm Noon

chicken caesar salad

which was 2 cups or more of iceburg lettuce, 4 oz. chicken breast, a packet of dressing, of which I used 1/2.

3pm
fruit smoothie from Jamba Juice. I can't find the exact one, but it was strawberry, blueberry, with some anti-oxidant protein boost. 16 ounces (smallest size).

6pm

At a reception:

raw veggies (carrots, celery, peppers)

fruit (yellow watermelon and cantelope)

3 cubes cheese

2 spoonfuls of ceviche

1 appetizer size veggie wrap made of rice paper

9:00

handful of Reecee's mini chocolates

1/2 bag veggie chips

June 28th, 2013

8:00am

1/2 C. egg whites with spinach

2 cups coffee with 2 tsp Agave and 2Tbls. half-n-half

6 oz. fruit smoothie made with blueberries, strawberries, peach, spinach

12pm Noon

2 cups watermelon

1 bag baked cheetos (don't ask me why)

3pm

1 yellow pepper

1/4 c. hummus

1 banana

8pm (In Chicago)

Went to a restaurant called Flat Top Grill. The concept is you choose your veggies and meat and sauce and they stir fry it for you.

So I had 1 1/2 bowls of stir fry made with:

chicken (about 4 oz.)

cauliflower

onion

broccoli

zucchini

edamame

peppers

bamboo shoots

cilantro

"happy valley sauce" (I don't see that specific sauce listed here, but you get the sense of the different sauces. http://flattopgrill.com/docs/NutritionalInformation.pdf

2 glasses white wine

June 27th, 2013

8:00am

1/2 C. egg whites with spinach

2 cups coffee with 2 tsp Agave and 2Tbls. half-n-half

12pm Noon

1 small (approx. 6 in diameter) corn tortilla

2 ounces turkey breast (no nitrates, etc. from Whole Foods)

2 cups lettuce

1/3 c. black beans

1 tomato

1/2 cucumber

1/2 artichoke hearts

1 TBL lite Ranch

3pm

8 carrots

1/2 cucumber

1/4 c. hummus

1 peach

6pm
1/4 c. corn pasta w/ little radish pesto

1 1/2 C. zucchini and yellow squash steamed

2/3 of a 10 inch gluten and dairy free pizza with olives, peppers, tomatoes, and spinach 

9:00

5 dark chocolate covered acai berries

June 26th, 2013

8:00am

1/2 C. egg whites with radish tops

2 cups coffee with 2 tsp Agave and 2Tbls. half-n-half

12pm Noon

2 small (approx. 6 in diameter) corn tortillas

2 ounces turkey breast (no nitrates, etc. from Whole Foods)

2 cups lettuce

1/3 c. black beans

1 TBL lite Ranch

1pm

12 almonds

1 peach

3pm
1 yellow pepper

1/4 c. hummus

1 C. strawberries

6pm
2 chicken sausages with Gouda inside

1/2 c. brown rice and quinoa mix

1 c. green beans steamed

8:30

3 cups popcorn ( with salt)

1 glass white wine

5 dark chocolate covered acai berries

June 25th, 2013

8:00am

1/2 cup egg whites

2 cups coffee with almond milk and 2 stevia packets

11am

1 cup watermelon

2 apple slices

3 carrots

Noon

1/2 C. pulled BBQ chicken

1 C. corn pasta

3:30pm
1/2 cucumber

1/4 C. hummus

6 carrots

1 peach

5:30pm

3 slices of pepperoni

6:30pm
1 piece of tilapia (prepackaged in a bag with about 6 pieces)

1/4 c. radish chips

1 Tbl radish pesto (radish tops, olive oil, parm cheese, almonds, garlic)
1/2 C. yellow squash

1/2 C. beet tops (sautéed with a very little olive oil, garlic, tossed with apple cider vinegar)

8:30

3 strawberries

June 24th, 2013

8:00am

2 eggs (regular eggs, out of eggwhites)

2 cups coffee with 2 tsp Agave and 2Tbls. half-n-half

12pm Noon

1 cup watermelon

2 cups (loosely packed) lettuce

1/3 C. black beans

1 Tbl. lite Ranch dressing

1/3 C. pulled BBQ chicken (this was leftover from a party we had - we had a LOT left over.)

1/2 C. corn pasta (again, a left over. I don't normally eat either of these foods.)

3pm
12 almonds
4 rice chips
6 baby carrots

5pm
1/4 c. watermelon
1/4c. ground turkey burger with mustard and tomato slices
2 cups steamed broccoli
1/2 sweet potato (steamed, no skin)
3 rice chips