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This week's dinner proteins are chicken (of course), fish, and some lean ground beef. I think my honey might sprout wings from all the chicken he eats so I thought I'd surprise him with a couple of beef meals. Even "lean" ground beef isn't very lean but it is economical and we'll serve small portions with lots of veggies. I'm still friends with cottage cheese and am eating the fat free version a couple times a week. My weekly veggie chop is still onion, peppers, tomatoes, spinach, zucchini, and yellow squash -- though this week I did add some chopped carrot and also a can of black beans -- excellent with egg beaters for breakfast, added to greens for a quick salad, thrown into soup and quinoa, and snuck into wraps and sandwiches.
Remember:
- Food is fuel.
- Weight control is 80% food choices and 20% exercise.
Day 1: (lower carb day)
Breakfast: egg beaters with veggies
Lunch: turkey lettuce wrap and Greek yogurt
Snack: fat free cottage cheese with pineapple and banana
Dinner: parmesan tilapia, roasted asparagus, balsamic cherry tomatoes
Day 2:
Breakfast: peanut butter and banana on thin bun with milk
Lunch: soup and grilled reduced fat cheese sandwich
Snack: baby carrots with hummus and wheat crackers
Dinner: lean beef burger on thin bun, spinach and apple salad
Day 3: (lower carb day)
Breakfast: egg beaters with veggies
Lunch: veggie burger on greens
Snack: celery and peanut butter
Dinner: chicken with quinoa, and broccoli
Day 4:
Breakfast: peanut butter and banana on thin bun with milk
Lunch: soup, crackers, and cottage cheese
Snack: Greek yogurt with fruit and nuts
Dinner: weight watcher taco casserole and salad
Day 5: (lower carb day)
Breakfast: chocolate peanut butter protein shake
Lunch: egg salad on bed of greens
Snack: fat free cottage cheese and pineapple
Dinner: cauliflower "fried rice" with chicken and ginger soy snap peas
Day 6:
Breakfast: cereal with milk and fruit
Lunch: cottage cheese with veggies, apple and peanut butter
Snack: Greek yogurt with fruit and nuts
Dinner: mini lean beef meat loaf, spicy smashed sweet potatoes, green beans
Day 7:
free day :)