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| Subject: Debra Ligon- week 5 Mon Feb 18, 2013 5:26 am | |
| Sunday- Feb 17th 2013
Breakfast Meal 1- 2 egg muffins (made with spinach, green peppers, onion), 1 piece ezeikel cinnamon raisin toast, 1 tbsp sugar free strawberry jelly AM Snack Meal 2- 1 apple, 1 tbsp natural peanut butter, 10 almonds Lunch- grilled chicken salad (cucumbers, lettuce, tomato, carrots), 8 whole wheat crackers, 1 tbsp hummus Afternoon Snack- low fat string cheese, 10 whole wheat crackers, 1 tbsp hummus Dinner- 6 oz grilled steak, 1 cup green beans, 1 baked sweet potato with cinnamon Optional Late Night Snack
Monday-Feb 18th 2013 Breakfast Meal 1- 2 pieces ezeikel cinnamon raisin toast, banana, 1 cup 1% milk Am Snack Meal 2- low fat string cheese, 8 whole wheat crackers, 1 orange Lunch- low sodium tuna on whole wheat sandwich round, lettuce, tomato, 1 cup sliced cucumbers Afternoon snack- 1 apple, 1 tbsp natural peanut butter Dinner- ham and turkey club sandwich on whole wheat bread, 1/3 cup brown rice, 1 cup green beans Optional Late Night Snack
Tuesday - Feb 19th 2013
Breakfast Meal 1- 2 pieces ezeikel cinnamon raisin toast, 1 tbsp natural peanut butter, 1 banana, 1/2 cup 1% milk AM Snack Meal 2- 1/2 cucumber thinly sliced, 7 whole wheat crackers, 1 low fat string cheese Lunch- low sodium tuna on whole wheat wrap, lettuce, tomato, green peppers, onion, 1 cup steamed broccoli Afternoon Snack- 2 tbsp hummus, 7 whole wheat crackers, 10 baby carrots Dinner- spaghetti made with whole wheat pasta and ground turkey. 1 piece garlic cheese bread Optional Late Night Snack
Wednesday - Feb 20th 2013
Breakfast Meal 1- 1 banana, 1 cup kashi go lean cereal, 1/2 cup 1% milk AM Snack Meal 2- no snack, breakfast was late Lunch- 1/2 barbecue sandwich on whole wheat bun, 1 cup steamed green beans Afternoon Snack- 1 low fat string cheese, 7 whole wheat crackers, 1 orange Dinner- 4 oz italian chicken breast, 1 cup green beans, 1/2 baked potato Optional Late Night Snack
Thursday - Feb 21st 2013
Breakfast Meal 1- kashi go lean cereal, 1 banana, 1/2 cu 1% milk AM Snack Meal 2- 1 apple, 1 tbsp natural peanut butter Lunch- 6 oz tilipia, 1/3 cup brown rice, 1 cup steamed broccoli and zuchinni Afternoon Snack- 2 hard boiled eggs, 1/2 cup greek yogurt with 1 banana Dinner- 6 oz sirloin steak, 1 small sweet baked potato, 1 cup steamed broccoli, small salad with shredded carrots, lettuce, cucumbers, and tomatos Optional Late Night Snack
Friday - Feb 22nd 2013
Breakfast Meal 1 AM Snack Meal 2 Lunch Afternoon Snack Dinner Optional Late Night Snack
Saturday - Feb 23rd 2013
Breakfast Meal 1 AM Snack Meal 2 Lunch Afternoon Snack Dinner Optional Late Night Snack
Sunday - Feb 24th 2013
Breakfast Meal 1 AM Snack Meal 2 Lunch Afternoon Snack Dinner Optional Late Night Snack |
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HeatherF Admin
Posts : 278 Join date : 2013-02-04 Location : Augusta Georgia
| Subject: Week Review Mon Feb 25, 2013 12:47 pm | |
| Do you remember what you ate Friday, Saturday, Sunday?
All of your meals look great.
I do have a few suggestions though
Monday- Dinner.. Don't double your carbs. You don't need to eat both sandwich bread & 1/2 cup rice.
Tuesday- You did not need to eat the Garlic toast. If you ate the spaghetti you already had your serving of starchy carbs. So you basically doubled them again.
I really think that is why the scale did not budge this week. Plus I'm not sure if you had any cheat meals over the weekend.
I got your text about wanting to count calories.. You don't need to do that. Counting Calories is frustrating and will cause you to start obsessing over this.
Keep eating clean, and try to be patient. Work hard this week & try not to double your carbs.
We are only in week 6.
You can do this! | |
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