From my scale at night I weight 191.4 lbs
Hips 44 inches
Belly 42 inches
Legs 25 inches
Picture document
Goals this week
Run:
Food:Week TwoMonday-Run 3 milesWednesday- Run 4 milesThursday-Run 3 milesSaturday- Run 5 Miles
Breakfast-pick one
Peanut-Butter Toast
1 slice whole-wheat toast with 1 Tbs. peanut butter or other nut butter; 1 cup pineapple chunks (fresh or canned in juice and drained); 1 cup nonfat milk
1 slice whole-wheat toast with 1 Tbs. peanut butter or other nut butter; 1 cup pineapple chunks (fresh or canned in juice and drained); 1 cup nonfat milk
Cereal
1 cup whole-grain cold cereal (with at least 5 grams fiber and no more than 140 calories) with a small sliced banana, 7 walnut halves, and 1 cup nonfat milkToast and Yogurt
1 slice whole-wheat toast with 1 Tbs. sugar-free jam; 1 cup nonfat vanilla yogurt mixed with 1/2 cup blueberries (fresh or frozen) and 2 Tbs. slivered almonds
Egg Pita
1 small toasted pita filled with 1 scrambled egg and 3/4 ounce Swiss cheese (size of 3 dice) cooked in 1 tsp. trans-fat-free soft margarine; 1 cup calcium-fortified orange juiceLunch-pick one
Big Salad
Salad made with 2 cups mixed greens and 1 cup raw vegetables (tomatoes, carrots, peppers, cucumbers, onions), 5 oz. light tuna (canned, packed in water), 1/4 cup low-fat shredded cheddar cheese, 100 calories worth of bottled salad dressing or 2 tsp. olive oil and 2 tsp. vinegar; 1 small whole-wheat roll
Salad made with 2 cups mixed greens and 1 cup raw vegetables (tomatoes, carrots, peppers, cucumbers, onions), 5 oz. light tuna (canned, packed in water), 1/4 cup low-fat shredded cheddar cheese, 100 calories worth of bottled salad dressing or 2 tsp. olive oil and 2 tsp. vinegar; 1 small whole-wheat roll
Bagel Melt
1/2 whole-wheat bagel, scooped, toasted, and filled with 3 ounces grilled or roasted chicken breast, 1/4 avocado, 2 slices tomato, and 1 thin slice fresh mozzarella; bake or broil to melt cheese
1/2 whole-wheat bagel, scooped, toasted, and filled with 3 ounces grilled or roasted chicken breast, 1/4 avocado, 2 slices tomato, and 1 thin slice fresh mozzarella; bake or broil to melt cheese
Soup
Canned soup such as minestrone or chicken vegetable, preferably a lower-sodium variety (up to 200 calorie portion); small whole-wheat roll dipped in 1 tsp. olive oil; 1 cup nonfat milks
Canned soup such as minestrone or chicken vegetable, preferably a lower-sodium variety (up to 200 calorie portion); small whole-wheat roll dipped in 1 tsp. olive oil; 1 cup nonfat milks
Egg-Salad Sandwich
Toasted whole-wheat English muffin filled with egg salad (made with 1 whole egg 2 additional egg whites, 2 tsp. regular mayonnaise, and a dash of paprika), 1 or 2 leaves romaine lettuce, and 1 or 2 slices tomato; 1 cup nonfat milk
Toasted whole-wheat English muffin filled with egg salad (made with 1 whole egg 2 additional egg whites, 2 tsp. regular mayonnaise, and a dash of paprika), 1 or 2 leaves romaine lettuce, and 1 or 2 slices tomato; 1 cup nonfat milk
Dinner for me pick one
Penne
1 cup cooked whole-wheat penne mixed with 3 oz. grilled chicken breast, 1/2 cup tomato sauce (made with canned no-sodium-added diced tomatoes heated in 1 tsp. olive oil), 1 oz. fresh mozzarella cheese cut into cubes, and 2 Tbs. grated Parmesan cheese
1 cup cooked whole-wheat penne mixed with 3 oz. grilled chicken breast, 1/2 cup tomato sauce (made with canned no-sodium-added diced tomatoes heated in 1 tsp. olive oil), 1 oz. fresh mozzarella cheese cut into cubes, and 2 Tbs. grated Parmesan cheese
Quesadilla
Cheese and bean quesadilla made with two 6" whole-wheat tortillas brushed with 1/2 tsp. olive oil, 1/2 cup canned black beans, and 1/4 cup shredded low-fat cheddar cheese; 1 cup broccoli broiled or sautéed with 1 tsp. olive oil and a little garlic powder
Cheese and bean quesadilla made with two 6" whole-wheat tortillas brushed with 1/2 tsp. olive oil, 1/2 cup canned black beans, and 1/4 cup shredded low-fat cheddar cheese; 1 cup broccoli broiled or sautéed with 1 tsp. olive oil and a little garlic powder
Tilapia
6 oz. broiled tilapia; 1 cup green beans sautéed in 1 tsp. olive oil; 1 cup cooked wild rice
6 oz. broiled tilapia; 1 cup green beans sautéed in 1 tsp. olive oil; 1 cup cooked wild rice
Flank Steak
3 oz. broiled flank steak; 1 cup cooked brown rice; 1 tightly packed cup spinach, lightly sautéed in 1 tsp. olive oil and sprinkled with onion powder and garlic powder to taste
3 oz. broiled flank steak; 1 cup cooked brown rice; 1 tightly packed cup spinach, lightly sautéed in 1 tsp. olive oil and sprinkled with onion powder and garlic powder to taste
Salmon
4 oz. broiled salmon; 1 sweet potato (2" diameter) cut into strips, brushed with 1 tsp. olive oil, and baked with nonstick cooking spray; 1 cup steamed Brussels sprouts with 1 tsp. trans-fat-free soft margarin
4 oz. broiled salmon; 1 sweet potato (2" diameter) cut into strips, brushed with 1 tsp. olive oil, and baked with nonstick cooking spray; 1 cup steamed Brussels sprouts with 1 tsp. trans-fat-free soft margarin
Snacks I get three since I'm breastfeeding
- Two slices Swiss cheese and 1 medium apple
- Trail mix made with: 2 Tbs. dried fruit (raisins, cranberries, apricots), 2 Tbs. slivered almonds, and 2 Tbs. granola or 1/2 cup Cheerios or other whole-grain cereal
- Five Triscuits and 1/2 cup calcium-fortified orange juice
- 15 thin 3-ring pretzels (preferably unsalted)
- One snack-size no-sugar-added applesauce and 1 part-skim mozzarella string cheese
- 3 cups air-popped popcorn made with 1 tsp. canola oil
- One large banana
- 3 Tbs. cashews
- One low-fat graham cracker (two squares) with 1 cup nonfat milk
One treat
- 35 small jellybeans
- Two to three small chocolate-chip cookies (such as regular Chips Ahoy!)
- Six Hershey's Kisses
- 30 plain M&M's or 12 peanut M&M's
- 20 potato chips
- 150 calories worth of ice cream or frozen yogurt
- One piece of almond or chocolate biscotti
Parents.com says this will help me lose weight so I am going to try these meals this week. IF i make it then I will do their whole month schedule.
