Breakfast: (5 pts)
1/2 C SF FF Yogurt (50 cals, 0g fat, 0g fibre --> 1 pt)
1/4 C 1% Cottage Cheese (50 cals, 0g fat, 0g fibre --> 1 pt)
1/2 Medium Apple (40 cals, 0.3g fat, 1.4g fibre --> 0.5 pts)
1 Medium Kiwi (46 cals, 0.3g fat, 2.6g fibre --> 0.5 pts)
1/2 Small Orange (31 cals, 0.1g fat, 1.6g fibre --> 0.5 pts)
1/4 tsp Cinnamon (2 cals, 0g fat, 0g fibre --> 0 pts)
1 Fibre One Bar (140 cals, 4g fat, 9g fibre --> 2 pts)
Lunch: (5 pts)
1 Whole Wheat WW Bagel (150 cals, 0.5g fat, 9g fibre --> 2 pts)
1 Tbsp LF Peanut Butter (80 cals, 5g fat, 1g fibre --> 2 pts)
1 Medium Grapefruit (74 cals, 0.2g fat, 2.7g fibre --> 1 pt)
Dinner: (11.5 pts)
1 Lean Burger (170 cals, 9g fat, 0g fibre --> 4 pts)
1 Whole Wheat Hamburger Bun (140 cals, 2g fat, 3g fibre --> 2 pts)
1/2 Lg Sweet Potato (68 cals, 0.2g fat, 2g fibre --> 2.5 pts)
115 grams Potato (107 cals, 0g fat, 1.7g fibre --> 1.5 pts)
1/8 C Ketchup (40 cals, 0g fat, 0g fibre --> 0.5 pts)
1 T LF Mayonnaise (50 cals, 5g fat, 0g fibre --> 1pt)
Snack: (3.5 pts)
1/2 C LF Frozen Yogurt (100 cals, 2g fat, 0g fibre --> 2 pts)
1/2 C Cheecha Snacks (0.5 pts)
1 Tbsp Homemade Chip Dip (1 pt)
Daily Totals:
1428 calories
36g fat
220g carbohydrates
61g protein
31g fibre
3 litres water
25 points
Wednesday, February 6, 2008
Meal Plan: Day 5, February 3rd
Breakfast: (8 pts)
1 PC Blue Menu Chipotle & Red Pepper Tortilla (190 cals, 4g fat, 4g fibre --> 3 pts)
3 egg whites (51 cals, 0g fat, 0g fibre --> 1 pt)
3/8 C Egg Beaters (80 cals, 3g fat, 0g fibre --> 1.5 pts)
Mushrooms, Peppers, Onions --> 0 pts
100 grams Virginia Ham (90 cals, 2g fat, 0g fibre --> 2 pts)
1 Tbsp Tostitos Southwest Ranch Dip (30 cals, 3g fat, 0.5g fibre --> 0.5 pts)
4 Tbsp Salsa (25 cals, 0g fat, 1g fibre --> 0 pts)
Lunch: (0 pts)
Dinner: (6 pts)
1 PC Blue Menu Mushroom & Provolone Chicken (150 cals, 3.5g fat, 0g fibre --> 3 pts)
1/2 Lg Sweet Potato (103 cals, 0g fat, 3.8g fibre --> 2 pts)
1.5 C Mixed Veggies (75 cals, 0g fat, 6g fibre --> 0 pts)
1 Tbsp Light Cheez Whiz (30 cals, 2g fat, 0g fibre --> 1 pt)
Snack: (19 pts)
4 Bottles Light Beer (411 cals, 0g fat, 0g fibre --> 8 pts)
2 Hot Wings (264 cals, 12g fat, 0g fibre --> 6 pts)
3 Tbsp LF Sour Cream (53 cals, 2.3g fat, 0g fibre --> 1 pt)
15 Baked Tostitos Scoops (100 cals, 0.8g fat, 1.5g fibre --> 2 pts)
1/8 C BBQ Sauce (60 cals, 0g fat, 1g fibre --> 0.5 pts)
3/4 oz Light Cheddar (68 cals, 5g fat, 0g fibre --> 1.5 pts)
Daily Totals:
1778 calories
35g fat
147g carbohydrates
135g protein
19g fibre
2 litres water
33 points
1 PC Blue Menu Chipotle & Red Pepper Tortilla (190 cals, 4g fat, 4g fibre --> 3 pts)
3 egg whites (51 cals, 0g fat, 0g fibre --> 1 pt)
3/8 C Egg Beaters (80 cals, 3g fat, 0g fibre --> 1.5 pts)
Mushrooms, Peppers, Onions --> 0 pts
100 grams Virginia Ham (90 cals, 2g fat, 0g fibre --> 2 pts)
1 Tbsp Tostitos Southwest Ranch Dip (30 cals, 3g fat, 0.5g fibre --> 0.5 pts)
4 Tbsp Salsa (25 cals, 0g fat, 1g fibre --> 0 pts)
Lunch: (0 pts)
Dinner: (6 pts)
1 PC Blue Menu Mushroom & Provolone Chicken (150 cals, 3.5g fat, 0g fibre --> 3 pts)
1/2 Lg Sweet Potato (103 cals, 0g fat, 3.8g fibre --> 2 pts)
1.5 C Mixed Veggies (75 cals, 0g fat, 6g fibre --> 0 pts)
1 Tbsp Light Cheez Whiz (30 cals, 2g fat, 0g fibre --> 1 pt)
Snack: (19 pts)
4 Bottles Light Beer (411 cals, 0g fat, 0g fibre --> 8 pts)
2 Hot Wings (264 cals, 12g fat, 0g fibre --> 6 pts)
3 Tbsp LF Sour Cream (53 cals, 2.3g fat, 0g fibre --> 1 pt)
15 Baked Tostitos Scoops (100 cals, 0.8g fat, 1.5g fibre --> 2 pts)
1/8 C BBQ Sauce (60 cals, 0g fat, 1g fibre --> 0.5 pts)
3/4 oz Light Cheddar (68 cals, 5g fat, 0g fibre --> 1.5 pts)
Daily Totals:
1778 calories
35g fat
147g carbohydrates
135g protein
19g fibre
2 litres water
33 points
Tuesday, February 5, 2008
Meal Plan: Day 4, February 2
Breakfast: (0 pts)
Lunch: (8 pts)
1 Chicken McGrill Sandwich (300 cals, 6g fat, 2g fibre --> 6 pts)
1 Tbsp McChicken Sauce (100 cals, 10g fat, 0g fibre --> 2 pts)
1 Side Salad (20 cals, 0g fat, 1g fibre --> 0 pts)
1 Tbsp LF Thai Dressing (18 cals, 0.8g fat, 0g fibre --> 0 pts)
1/4 Pkg McDonald's Buffalo Sauce (18 cals, 0.8g fat, 0.5g fibre --> 0 pts
1 Medium Diet Coke (0 cals, 0g fat, 0g fibre --> 0 pts)
Dinner: (13 pts)
1.5 Slices PC Deep Dish Pizza (555 cals, 27g fat, 3g fibre --> 13 pts)
2 C Tossed Salad (44 cals, 0g fat, 4g fibre --> 0 pts)
Snack: (2 pts)
2 C Spinach (14 cals, 0.2g fat, 1.3g fibre --> 0 pts)
1/4 C Salsa (25 cals, 0.1g fat, 1g fibre --> 0 pts)
3 Tbsp LF Sour Cream (53 cals, 2.3g fat, 0g fibre --> 1 pt)
10 Baked Tostitos Scoops (60 cals, 0.5g fat, 0.9g fibre --> 1 pt)
Daily Totals:
1231 calories
49g fat
137g carbohydrates
61g protein
14g fibre
2.5 litres water
23 points
Lunch: (8 pts)
1 Chicken McGrill Sandwich (300 cals, 6g fat, 2g fibre --> 6 pts)
1 Tbsp McChicken Sauce (100 cals, 10g fat, 0g fibre --> 2 pts)
1 Side Salad (20 cals, 0g fat, 1g fibre --> 0 pts)
1 Tbsp LF Thai Dressing (18 cals, 0.8g fat, 0g fibre --> 0 pts)
1/4 Pkg McDonald's Buffalo Sauce (18 cals, 0.8g fat, 0.5g fibre --> 0 pts
1 Medium Diet Coke (0 cals, 0g fat, 0g fibre --> 0 pts)
Dinner: (13 pts)
1.5 Slices PC Deep Dish Pizza (555 cals, 27g fat, 3g fibre --> 13 pts)
2 C Tossed Salad (44 cals, 0g fat, 4g fibre --> 0 pts)
Snack: (2 pts)
2 C Spinach (14 cals, 0.2g fat, 1.3g fibre --> 0 pts)
1/4 C Salsa (25 cals, 0.1g fat, 1g fibre --> 0 pts)
3 Tbsp LF Sour Cream (53 cals, 2.3g fat, 0g fibre --> 1 pt)
10 Baked Tostitos Scoops (60 cals, 0.5g fat, 0.9g fibre --> 1 pt)
Daily Totals:
1231 calories
49g fat
137g carbohydrates
61g protein
14g fibre
2.5 litres water
23 points
Meal Plan: Day 3, Friday February 1
Breakfast: (5 pts)
1/2 C SF FF Yogurt (50 cals, 0g fat, 0g fibre --> 1 pt)
1/4 C 1% Cottage Cheese (50 cals, 0g fat, 0g fibre --> 1 pt)
1/2 Medium Apple (40 cals, 0.3g fat, 1.4g fibre --> 0.5 pts)
1 Medium Kiwi (46 cals, 0.3g fat, 2.6g fibre --> 0.5 pts)
1/2 Small Orange (31 cals, 0.1g fat, 1.6g fibre --> 0.5 pts)
1/4 tsp Cinnamon (2 cals, 0g fat, 0g fibre --> 0 pts)
1 Hop & Go Plus Bar, Banana Nut (140 cals, 5g fat, 4g fibre --> 2 pts)
1/8 C 2% Milk, Coffee (15 cals, 0.6g fat, 0g fibre --> 0pts)
Lunch: (5 pts)
1 Whole Wheat WW Bagel (150 cals, 0.5g fat, 9g fibre --> 2 pts)
1/4 C Tuna (60 cals, 0.5g fat, 0g fibre --> 1 pt)
1 Tbsp Light Whipped Dressing (30 cals, 2g fat, 0g fibre --> 1 pt)
1/2 Tbsp Dill Pickle Relish (5 cals, 0g fat, 0g fibre --> 0 pts)
1 Medium Grapefruit (74 cals, 0.2g fat, 2.7g fibre --> 1 pt)
Dinner: (10.5 pts)
1 Lean Chicken Burger (130 cals, 7g fat, 0g fibre --> 3pts)
1 Whole Wheat Hamburger Bun (140 cals, 2g fat, 3g fibre --> 2pts)
1.5 Tbsp Tostitos Southwest Dip (45 cals, 3.8g fat, 0.8g fibre --> 1pt)
1/2 Lg Sweet Potato (81 cals, 0g fat, 3g fibre --> 1.5pts)
1/2 Lg Potato (87 cals, 0.1g fat, 1.4g fibre --> 1.5pts)
1/8 C Ketchup (40 cals, 0g fat, 0g fibre --> 0.5pts)
1 T LF Mayonnaise (50 cals, 5g fat, 0g fibre --> 1pt)
Snack: (4 pts)
2 Slices Bodywise Bread (90 cals, 1g fat, 4g fibre --> 1 pts)
1 Tbsp LF Peanut Butter (80 cals, 5g fat, 1g fibre --> 2 pts)
1/2 C Skim Milk (43 cals, 0.2g fat, 0g fibre --> 1pt)
Daily Totals:
1498 calories
34g fat
192g carbohydrates
78g protein
32g fibre
2.5 litres water
24.5 points
1/2 C SF FF Yogurt (50 cals, 0g fat, 0g fibre --> 1 pt)
1/4 C 1% Cottage Cheese (50 cals, 0g fat, 0g fibre --> 1 pt)
1/2 Medium Apple (40 cals, 0.3g fat, 1.4g fibre --> 0.5 pts)
1 Medium Kiwi (46 cals, 0.3g fat, 2.6g fibre --> 0.5 pts)
1/2 Small Orange (31 cals, 0.1g fat, 1.6g fibre --> 0.5 pts)
1/4 tsp Cinnamon (2 cals, 0g fat, 0g fibre --> 0 pts)
1 Hop & Go Plus Bar, Banana Nut (140 cals, 5g fat, 4g fibre --> 2 pts)
1/8 C 2% Milk, Coffee (15 cals, 0.6g fat, 0g fibre --> 0pts)
Lunch: (5 pts)
1 Whole Wheat WW Bagel (150 cals, 0.5g fat, 9g fibre --> 2 pts)
1/4 C Tuna (60 cals, 0.5g fat, 0g fibre --> 1 pt)
1 Tbsp Light Whipped Dressing (30 cals, 2g fat, 0g fibre --> 1 pt)
1/2 Tbsp Dill Pickle Relish (5 cals, 0g fat, 0g fibre --> 0 pts)
1 Medium Grapefruit (74 cals, 0.2g fat, 2.7g fibre --> 1 pt)
Dinner: (10.5 pts)
1 Lean Chicken Burger (130 cals, 7g fat, 0g fibre --> 3pts)
1 Whole Wheat Hamburger Bun (140 cals, 2g fat, 3g fibre --> 2pts)
1.5 Tbsp Tostitos Southwest Dip (45 cals, 3.8g fat, 0.8g fibre --> 1pt)
1/2 Lg Sweet Potato (81 cals, 0g fat, 3g fibre --> 1.5pts)
1/2 Lg Potato (87 cals, 0.1g fat, 1.4g fibre --> 1.5pts)
1/8 C Ketchup (40 cals, 0g fat, 0g fibre --> 0.5pts)
1 T LF Mayonnaise (50 cals, 5g fat, 0g fibre --> 1pt)
Snack: (4 pts)
2 Slices Bodywise Bread (90 cals, 1g fat, 4g fibre --> 1 pts)
1 Tbsp LF Peanut Butter (80 cals, 5g fat, 1g fibre --> 2 pts)
1/2 C Skim Milk (43 cals, 0.2g fat, 0g fibre --> 1pt)
Daily Totals:
1498 calories
34g fat
192g carbohydrates
78g protein
32g fibre
2.5 litres water
24.5 points
Friday, February 1, 2008
Some of my food tricks...
There have been so many threads lately about Superbowl Sunday and the food that goes with it that I thought I'd post a few of my little pub food items and how I make them...
Essentially all you need to bread anything is a good high-fibre breading, then you can make all kinds of wonderful appetizers with it. I usually grind up my older bread in my food processor to make my bread crumbs, then I use them for everything!
I make jalapeno poppers by hollowing out my jalapenos, filling them with a combo of FF cream cheese and grated LF cheddar, dip them in egg whites, then bread them with my breadcrumbs seasoned with pepper and maybe a little parmesan. Then just bake em up for about 20 minutes - very good!
I make my "wings" the same way. Just cut up my chicken pieces and dip them in egg whites, then into my seasoned breadcrumbs. Usually I season the breadcrums with BBQ chicken seasoning and some thyme. Then bake em up. Once they're cooked, I toss them in whatever wing sauce I want (Franks Buffalo is super delicious!).
Potato skins are also not so bad for you. You can bake up some potatoes. Hollow them out and save the hollowed out flesh for another meal. Then just sprinkle the skins with LF grated cheddar, some real bacon bits (which are surprisingly not that bad for you), and some green onions. Then just rebake them until the cheese melts. Serve them with salsa and/or sour cream.
Roast veggies in the oven (you could also bread these if you'd like), and serve them with LF peppercorn ranch dressing. A good substitute for deep fried veggies.
Bread up some LF cheese sticks for a mozza stick substitute too.
Also - nacho dip! Mix equal parts FF cream cheese and LF sour cream. Put in a baking dish, cover with salsa and all kinds of veggies if you want. Grate some LF cheese on top and bake until bubbly. Serve with baked tostitos.
Essentially all you need to bread anything is a good high-fibre breading, then you can make all kinds of wonderful appetizers with it. I usually grind up my older bread in my food processor to make my bread crumbs, then I use them for everything!
I make jalapeno poppers by hollowing out my jalapenos, filling them with a combo of FF cream cheese and grated LF cheddar, dip them in egg whites, then bread them with my breadcrumbs seasoned with pepper and maybe a little parmesan. Then just bake em up for about 20 minutes - very good!
I make my "wings" the same way. Just cut up my chicken pieces and dip them in egg whites, then into my seasoned breadcrumbs. Usually I season the breadcrums with BBQ chicken seasoning and some thyme. Then bake em up. Once they're cooked, I toss them in whatever wing sauce I want (Franks Buffalo is super delicious!).
Potato skins are also not so bad for you. You can bake up some potatoes. Hollow them out and save the hollowed out flesh for another meal. Then just sprinkle the skins with LF grated cheddar, some real bacon bits (which are surprisingly not that bad for you), and some green onions. Then just rebake them until the cheese melts. Serve them with salsa and/or sour cream.
Roast veggies in the oven (you could also bread these if you'd like), and serve them with LF peppercorn ranch dressing. A good substitute for deep fried veggies.
Bread up some LF cheese sticks for a mozza stick substitute too.
Also - nacho dip! Mix equal parts FF cream cheese and LF sour cream. Put in a baking dish, cover with salsa and all kinds of veggies if you want. Grate some LF cheese on top and bake until bubbly. Serve with baked tostitos.
Meal Plan: Day 2, Thursday Jan 31
Breakfast: (3 pts)
1/2 C SF FF Yogurt (50 cals, 0g fat, 0g fibre --> 1 pt)
1/4 C 1% Cottage Cheese (50 cals, 0g fat, 0g fibre --> 1 pt)
1/2 Medium Apple (40 cals, 0.3g fat, 1.4g fibre --> 0.5 pts)
1 Medium Kiwi (46 cals, 0.3g fat, 2.6g fibre --> 0.5 pts)
1/2 Small Orange (31 cals, 0.1g fat, 1.6g fibre --> 0.5 pts)
1/4 tsp Cinnamon (2 cals, 0g fat, 0g fibre --> 0 pts)
Lunch: (4 pts)
1 Whole Wheat WW Bagel (150 cals, 0.5g fat, 9g fibre --> 2 pts)
1/4 C Tuna (60 cals, 0.5g fat, 0g fibre --> 1 pt)
1 Tbsp Light Whipped Dressing (30 cals, 2g fat, 0g fibre --> 1 pt)
1/2 Tbsp Dill Pickle Relish (5 cals, 0g fat, 0g fibre --> 0 pts)
Dinner: (7 pts)
1 Serving Shepard's Pie (357 cals, 2g fat, 5 g fibre --> 7 pts)
3 tsp Hot Sauce --> 0pts
Snack: (3 pts)
2 Cups Cheecha Snacks (90 cals, 2.6g fat, 1g fibre --> 2 pts)
2 Tbsp Tostitos Southwestern Ranch Dip (60 cals, 5g fat, 1g fibre --> 1 pt)
Daily Totals:
1156 calories
19g fat
145g carbohydrates
89g protein
26g fibre
2.5 litres water
20.5 points
1/2 C SF FF Yogurt (50 cals, 0g fat, 0g fibre --> 1 pt)
1/4 C 1% Cottage Cheese (50 cals, 0g fat, 0g fibre --> 1 pt)
1/2 Medium Apple (40 cals, 0.3g fat, 1.4g fibre --> 0.5 pts)
1 Medium Kiwi (46 cals, 0.3g fat, 2.6g fibre --> 0.5 pts)
1/2 Small Orange (31 cals, 0.1g fat, 1.6g fibre --> 0.5 pts)
1/4 tsp Cinnamon (2 cals, 0g fat, 0g fibre --> 0 pts)
Lunch: (4 pts)
1 Whole Wheat WW Bagel (150 cals, 0.5g fat, 9g fibre --> 2 pts)
1/4 C Tuna (60 cals, 0.5g fat, 0g fibre --> 1 pt)
1 Tbsp Light Whipped Dressing (30 cals, 2g fat, 0g fibre --> 1 pt)
1/2 Tbsp Dill Pickle Relish (5 cals, 0g fat, 0g fibre --> 0 pts)
Dinner: (7 pts)
1 Serving Shepard's Pie (357 cals, 2g fat, 5 g fibre --> 7 pts)
3 tsp Hot Sauce --> 0pts
Snack: (3 pts)
2 Cups Cheecha Snacks (90 cals, 2.6g fat, 1g fibre --> 2 pts)
2 Tbsp Tostitos Southwestern Ranch Dip (60 cals, 5g fat, 1g fibre --> 1 pt)
Daily Totals:
1156 calories
19g fat
145g carbohydrates
89g protein
26g fibre
2.5 litres water
20.5 points
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