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 Debra Ligon- week 5

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PostSubject: 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 Sad
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
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Posts : 278
Join date : 2013-02-04
Location : Augusta Georgia

PostSubject: 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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Debra Ligon- week 5
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