Kim Applebee

Kim Applebee's Food Log (Week 4)

Sunday 2/10/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1 Larabar, 12 almonds
L: 1/2c cottage cheese (low-fat) with 1/4c trail mix; 15 baby carrots
S: 1 small apple with 2T natural peanut butter
D: Turkey Burger (lean ground turkey) on a whole wheat English muffin with lettuce, tomato, red onion, & mustard

Monday 2/11/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 3/4c cottage cheese (low-fat) with 1c fresh pineapple
L: Scrambled 2 eggs, onion & jalepeno in 1T organic butter; topped w/1 slice Swiss cheese; 1 pc. Ezekiel Cinnamon Raisin Toast w/1tsp flax oil; 1 orange
S: Post-workout protien shake (chocolate whey protien powder, unsweetened almond milk, 1T natural peanut butter, 1 small banana)
D: Shrimp salad (romaine lettuce, grilled shrimp, black beans, tomato, avocado slices, 1 1/2 tsp. low-fat ceaser dressing). The dressing was most likely not clean but we were at a Mexican Restaurant and the salad looked really healthy so I got the dressing on the side.

Tuesday 2/12/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: (Ate at IHop) 1/2 an omelette (made with eggs, not the omelette "batter" IHop uses - YUCK!) eggs, spinach, mushrooms, onions, tomatoes, and cheese; 1 slice dry whole wheat toast with 1/2 packet strawberry jelly. Ate at IHop at 9:30am on the way to take my parents to the airport so this is technically "snack'' time so I'll list it here and have a protien shake after my workout around noon.
L: Post-workout protien shake (chocolate whey protien powder, unsweetened almond milk, 1T natural peanut butter, 1 small banana)
S: 1 Larabar; 12 almonds
D: 1 grilled porkchop with 1 1/2 tsp. apricot jam (Bonne Maman brand) with broccoli and 1/2c brown rice

Wednesday 2/13/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1/2c Greek yogurt mixed with 1/4c low-fat cottage cheese, 1/4 trailmix, 1T homemade granola and a sprinkle of Truvia
L: 2 deviled eggs (yolk mixed with 1 tsp yogurt, a little mustard and a sprinkle of Tony Chachere's Creole Seasoning); 2 large celery stalks with 1T peanut butter; 1 piece Ezekiel cinnamon raisin toast with a squirt of flax oil on top
S: Protien Shake (unsweetened almond milk, whey protien powder, raspberries, Stevia)
D: Flank steak stir-fried with white onion, green onion, and red bellpepper; small sweet potato; brussel sprouts; was really craving something on the sweet side so I had 1/4c trailmix

Thursday 2/14/13 ** HAPPY VALENTINE'S DAY **
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: Post-Workout Protien Shake (chocolate whey protien powder, unsweetened almond milk, 1T peanut butter, 1 banana)
L: Lumb crab meat mixed with 1/2 avocado & 1/2 diced apple; 2 AK-MAK crackers; the other 1/2 of the apple
S: 3/4C Greek yogurt mixed with 1 Kashi Dark Mocha Almond granola bar (crumbled), 12 almonds and a sprinkle of Truvia
D: 1 rotissiere chicken breast, handful of baby carrots, 8 red bellpepper slices, 3 AK-MAK crackers

Friday 2/15/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: Did not have a snack - drank my shake at 8:30am and then lunch was at 11:30am
L: Chick-Fil-A chicken sandwich; 4 waffle fries (kids are out of school and wanted this after we went to renew their passports)
S: Did not have one today
D: 1/2 of a chicken breast (chicken breaded with parm cheese, crushed Ritz crackers, butter and parsley); 2T cheese potatoes; green salad with romaine lettuce, pear, sugared almonds and poppy seed dressing; small lava cake for dessert (super small). Here's the deal - my daughter had her boyfriend's family over for dinner for the first time last night and this is the meal that she wanted. I was uncomfortable not eating what everyone else was eating but I did watch my portion sizes and the lava cake was literally baked in a muffin tin and only rose about 1/2 way up the tin so it was about a 3-4 bite dessert. I honestly have not fallen off the wagon - just made an exception for this meal.

Saturday 2/16/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: No snack again - in-laws took us out to eat after our son's basketball game
L: Steamed shrimp and mixed vegetables (baby corn, bamboo shoots, water chestnuts, snap peas, celery)
S: 1/12 of a 6" birthday cake (super, super small piece)
D: Leftovers from lunch (shrimp with veggies); 1/2c Greek yogurt with 1/2c trail mix and 12 almonds

You are doing AWESOME!!!

Thank You Heather!!