Week of March 21 to March 27 (Step One)
Starting Joy Bauer's Life Diet book. Also to get to the gym more regularily. Most "recipes" are in her book, but generally it is just basic stuff for this week. Going to see how we can change our eating habits (and activity level)
Saturday - 1 cup whole grain cereal with 1 cup milk and half serving fruit
-“Turkey” burger on Greens with steamed or grilled vegetables
-S or S, Grilled tilapia with Salsa, Steamed or grilled asparagus, half serving fruit
snack - ½ c Cottage cheese with bell pepper strips and cherry tomatoes (or other veggies)
Yeah, turkey burger isn’t going to happen. Especially since most ground turkey isn't specifically ground turkey breast so is often not as lean as most people think. We will get a good lean ground meat.
Sunday - Egg-cellent Omelet with Vegetables and cheese Plus 1 whole fruit
- Open Faced Toasted Tomato and Cheese Sandwich Plus baby carrots
- S or S, Grilled Chicken Parmesan and Steamed Broccoli
snack - ¼ cup hummus and unlimited veggies
Monday - PB and Fruit Toast
- Chicken Caesar Salad
- S or S, Grilled Sirloin Steak with Sautéed Spinach
snack - 6 oz plain non-fat Greek yogurt with half fruit
Tuesday - Swiss Oatmeal (1/2 c) with Fruit (3/4 c berries) Plus 2 hardboiled eggs-no yolks
- Tuna Salad with ww small pita Plus unlimited side veggies
- S or S, Chicken Teriyaki and Snow Peas
snack -small apple with 10 raw almonds
Small Group -Taking snack Veggie tray and dip, cheese and crackers, TJ Cookies
Wednesday - Skinny pork burrito pocket (in a ww pita)
- California Style Turkey Sandwich with baby carrots
- S or S, Grilled Salmon with cauliflower mash
snack- ¼ cup hummus with unlimited veggies
Thursday - Swiss Oatmeal (1/2 c) with Fruit (3/4 c berries) Plus 2 hardboiled eggs-no yolks
- Hummus Pockets with Chopped Salad
- S or S, Roasted Pork Tenderloin and steamed green beans Plus one half fruit
snack - ½ c Cottage cheese with bell pepper strips and cherry tomatoes (or other veggies)
Friday - PB and Fruit Toast
- Salmon Dijonnaise Salad (This may not be strictly on the Step One but it should be okay)
- S or S, Grilled Chicken Plus grilled zucchini
snack- ¼ cup hummus and unlimited veggies
Side notes for the week
*Drink 16 oz water before each meal.
*Enjoy Unlimited amounts of NON-Starchy Vegetables during the day.
Non-starchy veggies include: peppers, celery, broccoli, cauliflower, tomatoes, beets, sugar snap peas, snow peas, carrots, mushrooms, onions, green beans, asparagus, lettuce and leafy greens like spinach and kale.*S or S = Start each dinner with either a vegetable side salad or vegetable soup. (Joy's Skinny Veggie Soup recipe is similar to Zonya's Miracle Soup)
Saturday - 1 cup whole grain cereal with 1 cup milk and half serving fruit
-“Turkey” burger on Greens with steamed or grilled vegetables
-S or S, Grilled tilapia with Salsa, Steamed or grilled asparagus, half serving fruit
snack - ½ c Cottage cheese with bell pepper strips and cherry tomatoes (or other veggies)
Yeah, turkey burger isn’t going to happen. Especially since most ground turkey isn't specifically ground turkey breast so is often not as lean as most people think. We will get a good lean ground meat.
Sunday - Egg-cellent Omelet with Vegetables and cheese Plus 1 whole fruit
- Open Faced Toasted Tomato and Cheese Sandwich Plus baby carrots
- S or S, Grilled Chicken Parmesan and Steamed Broccoli
snack - ¼ cup hummus and unlimited veggies
Monday - PB and Fruit Toast
- Chicken Caesar Salad
- S or S, Grilled Sirloin Steak with Sautéed Spinach
snack - 6 oz plain non-fat Greek yogurt with half fruit
Tuesday - Swiss Oatmeal (1/2 c) with Fruit (3/4 c berries) Plus 2 hardboiled eggs-no yolks
- Tuna Salad with ww small pita Plus unlimited side veggies
- S or S, Chicken Teriyaki and Snow Peas
snack -small apple with 10 raw almonds
Small Group -Taking snack Veggie tray and dip, cheese and crackers, TJ Cookies
Wednesday - Skinny pork burrito pocket (in a ww pita)
- California Style Turkey Sandwich with baby carrots
- S or S, Grilled Salmon with cauliflower mash
snack- ¼ cup hummus with unlimited veggies
Thursday - Swiss Oatmeal (1/2 c) with Fruit (3/4 c berries) Plus 2 hardboiled eggs-no yolks
- Hummus Pockets with Chopped Salad
- S or S, Roasted Pork Tenderloin and steamed green beans Plus one half fruit
snack - ½ c Cottage cheese with bell pepper strips and cherry tomatoes (or other veggies)
Friday - PB and Fruit Toast
- Salmon Dijonnaise Salad (This may not be strictly on the Step One but it should be okay)
- S or S, Grilled Chicken Plus grilled zucchini
snack- ¼ cup hummus and unlimited veggies
Side notes for the week
*Drink 16 oz water before each meal.
*Enjoy Unlimited amounts of NON-Starchy Vegetables during the day.
Non-starchy veggies include: peppers, celery, broccoli, cauliflower, tomatoes, beets, sugar snap peas, snow peas, carrots, mushrooms, onions, green beans, asparagus, lettuce and leafy greens like spinach and kale.*S or S = Start each dinner with either a vegetable side salad or vegetable soup. (Joy's Skinny Veggie Soup recipe is similar to Zonya's Miracle Soup)