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sara's new plan


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Posted by: sara

Thanx guys


Posted by: Jill

Happy Birthday lady!!! Have fun and a some treats for me! The cheesecake sounded real yummy. Your diet is always so clean, a few cheats wont hurt ya!


Posted by: sara

Thanx Jill! I'm just afraid because I had 3 cheat days this week.. one after another


Posted by: Jill




Posted by: Mindless

Happy Birthday


Posted by: sara

cool??

Thanx Mindless


Posted by: sara

Quote:
Originally Posted by sara
Meals Wednesday 11/19/03

7:20-(Pre w/o)- 1 apple, 1 slice bread, 3 oz. chicken, 1/4 cup 2% cottage cheese
(30P, 5.5F)
9:50-PWO shake- 1.25 protein/water
(28P, 1.9F)
10:35- 1/3 oats, 1/3 cup Fiber One, 1.25 protein, 1 egg white, 5 blueberries, cinnamon
(31P, 4.5F)
1:40- 1/2 cup brown rice, 4 oz. chicken, tomatoes, broccoli
(32P, 5F)
~5:00- (carrabba's restaurant) plain salad with olives, about 8-9 oz. fired roasted chicken breast topped with sun dried tomatoes, melted cheese and basil lemon butter sauce, (veggies)- zuchini, tomatoes and mariana sauce cooked with olive oil and seasonings(P?? F??)
9:30- 1 cup FF cottage cheese, cucumbers
(26P, 0F)



Posted by: sara

Meals for Thursday 11/20/03

8:15- ½ cup oats, 3 oz. chicken, ¼ cup 2% cottage cheese, cinnamon
(30P, 7F)
11:30- 1 apple, 1.5 protein, 1 TSP flax oil
(33P, 7.25F)
2:35- ½ cup brown rice, 4 oz. chicken, 7 olives, tomatoes, green beans, lettuce
(32P, 6F)
5:35- 1 cup green lentils, 4 oz. chicken, 1 fish oil capsule
(32P, 5F)
9:10- ½ cup 2% cottage cheese, 1 protein, ½ TBSP PB, cinnamon
(35P, 7.5F)


Posted by: sara

Meals for Friday 11/21/03

8:00-(pre-w/o) 1 apple, 1/3 cup oats, ½ cup canned tuna, ¼ cup 2% cottage cheese, 1 TSP PB
(32P, 7F)
10:15-PWO Shake 1.25 protein/ water
(28P, 1.9F)
11:00- 2 slices bread, 1 can tuna, 1 fish oil capsule, tomatoes, celery
(32P, 5.5F)
2:05- ¾ cup brown rice, ¾ cup tuna, 3 oz. cat fish, tomatoes, lettuce
(35P, 9F)
5:30- ½ cup oats, 1 egg white, 1 scoop protein, 4 almonds, 5 peanuts, 5 blueberries, cinnamon
(31P, 9.6F)
9:05- 4.5 oz. cat fish, ½ cup FF cottage cheese, cucumbers
(36P, 10.5F)


Posted by: sara

Meals for Saturday 11/22/03

7:05- 1 Apple, 1 slice bread, ¾ cup tuna, ¼ cup 2% cottage cheese, 1 whole egg
(32P, 8.25F)
10:10- ½ cup oats, 1.25 protein, 1 egg white, 4 almonds, 5 peanuts, 5 blueberries, cinnamon
(31P, 10F)
1:10- ½ cup brown rice, 1 can salmon, 1 egg white, 7 olives, tomatoes
(28P, 7F)
4:30- 1 cup green lentils, 6 oz. Codfish, ½ TBSP olive oil, green beans, tomatoes, garlic
(36P, 8.5F)
8:30-6 oz. Codfish, ½ TBSP olive oil, 4 Almonds, lettuce
(36P, 10F)


Posted by: sara

Meals for Sunday 11/23/03

7:10- 1 apple, 1/3 cup oats, 1 scoop protein, ¼ cup 2% cottage cheese, 1 TSP PB, cinnamon
(28P, 7.5F)
10:10- 1 slice bread, ½ cup green lentils, 3 oz. chicken, 1 whole egg, tomatoes
(30P, 9.5F)
1:25- ½ cup oats, 1.25 protein, 1 egg white, 4 almonds, 5 peanuts, 5 blueberries, cinnamon
(31P, 10F)
4:50- ½ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 7 olives, tomatoes, green beans
(32P, 8.5F)
8:40- ½ cup 2% cottage cheese, 1 large chicken drum stick (skinless), 5 almonds, cucumbers, onions, 1 cup Tea
(29.5P, 10F)


Posted by: sara

is there any no sugar added milk? or something else that I can start drinking to replace milk?


Posted by: Jill

Do you know how much fat is in 1 almond? 1 peanut? Im also looking for a TBS of flax meal, do you know the fat content.


Posted by: sara

I'm counting 1 almond = .60 fat
flaxseed meal depends on the package.. mine is 1 TBSP 2.25 F and the peanuts depends on the package .47 F up to .54 F


Posted by: sara

Meals for Monday 11/24/03

7:00- (Pre-w/o)- 1 apple, 1 slice bread, 3 oz. chicken, ¼ cup 2% cottage cheese, 1 TSP PB, 1 cup plain Black Tea
(30P, 8.5F)
9:40 PWO Shake 1.25 protein/ water
(28.5P, 1.9F)
10:30- 2/3 cup oats, 1.25 protein, 1 egg white, 5 blueberries, cinnamon
(31P, 6F)
1:40- ¾ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 7 olives, tomatoes,
(32P, 8.5F)
5:30- 1/3 cup brown rice, ½ cup green lentils, 5 oz. pork, 1 whole egg, tomatoes, garlic
(33P, 8.5F)
9:00- ½ cup natural lean ground beef, ½ cup 2% cottage cheese, broccoli
(28P, 10F)

Should 10:30 meal be little higher in Fat like other meals or keep it low, because it's the meal after my PWO shake?


Posted by: Jill

You eat chicken breast for brecky? I couldnt stomach chicken in the am. How do you cook you chicken?-whats you fav way?


Posted by: sara

I usually boil the chicken and have it on a grilled slice of bread and melted cottage cheese .... I add paprika powder, some spices

or with brown rice, green beans, tomatoes, flax oi and olives as a chicken rice salad.. and spices
they both very yummy!


Posted by: sara

Meals for Tuesday 11/25/03

7:10- (Pre-w/o)- 1 apple, 1 slice bread, 3 oz. chicken, ¼ cup FF cottage cheese, ½ TBSP PB
(30P, 8.5F)
9:40- PWO shake: 1 scoop protein, 8 oz. fat free milk
(31P, 1.5F)
12:05- 2/3 cup oats, 1.25 protein, 1 egg white, 5 blueberries, cinnamon
(31P, 6F)
3:05- ¾ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 7 olives, tomatoes, green beans, lettuce
(32P, 9F)
6:10- 1 slice bread, ½ cup green lentils, 3 oz. chicken, 1 whole egg
(30P, 9.5F)
9:10- ½ cup 2% cottage cheese, ½ cup ground beef, 1 jalepeno pepper, onions
(28P, 10F)


Posted by: sara

Jodi, Can I still have a glass of milk on non-training days?


Posted by: sara

Meals for Wednesday 11/26/03

7:10-(Pre-w/o)- 1 slice bread, 1 apple, ½ cup tuna, 2 TBSP 2% cottage cheese, 2 TSP PB
(29P, 9F)
9:45- PWO Shake: 1 protein, 8 oz. skim milk
(31P, 1.5F)
12:10- ¾ cup brown rice, 1 can sardines, ½ serving tuna, 7 olives, 1 Jalpeno pepper, onions, tomatoes
(30P, 8F)
3:10- ½ cup oats, 1.25 protein 1 egg white, 4 almonds, 5 peanuts, 5 blueberries, cinnamon
(31P, 10F)
6:10- 1 slice bread, ½ cup lentils, ½ cup tuna, 1 whole egg, 10 pistachios, 1 jalepeno pepper, onions, lettuce
(32P, 10F)
9:10- 5 oz. Trout, lettuce
(30P, 10F)


Posted by: Jill

WOW! A lot of fish today!


Posted by: sara

Meals for Thursday 11/27/03

2 cups plain Black Tea

8:00- 1 apple, 1.25 protein, 1 egg white, 2 TBSP flaxseed meal, cinnamon
(31P, 6.5F)
11:00- 1 slice bread, 3 oz. chicken, ¼ cup 2% cottage cheese
(30P, 5.5F, 17C)
1:45- Lots of Turkey, Uncle Ben’s rice mixed with carrots, peas, mashed sweet potatoes, roasted garlic, onions, squash, tomatoes and jalepeno salad
( ? P, F? C? )
5:50- 3 sticks whole wheat bread sticks crackers, 4 oz. chicken, green beans, onions
(32P, 5F, 10C)
9:15- 2 oz. Turkey, ½ cup FF cottage cheese, cucumbers
(25P, 5F)


Posted by: sara

Quote:
Originally posted by Jill
WOW! A lot of fish today!
I try not to eat meat on wednesday's, Friday's and Saturday's


Posted by: sara

Meals for Friday 11/28/03

7:20- (pre-w/o)- 1 apple, 1 slice bread, ½ cup tuna, 2TBSP 2% cottage cheese, ½ TBSP PB
(29P, 7F)
9:45-PWO shake- 1 scoop protein, 8 oz. skim milk
(31P, 1.5F)
12:45- ¾ cup brown rice, ½ TBSP Olive oil, Fish, tomatoes, 1 jalpeno pepper, lettuce
(32P, 8.5F)
4:00- 1/3 cup mashed Yams, 1 can Salmon, 1 whole egg, Broccoli
(31P, 10F)
7:00- ½ cup oats, 1.25 protein, 1 egg white, 4 almonds, 5 peanuts, 5 blueberries, cinnamon
(31P, 10F)
10:30- ½ cup 2% cottage cheese, ¼ cup tuna, ½ TBSP flax oil, broccoli ,Sunflower seeds, pistachios
(26P, ???F) I dunno, I was very hungry


Posted by: sara

Meals for Saturday 11/29/03

7:30- 1 apple, 1.25 protein, 1 egg white, 2 TBSP Flaxseed meal, cinnamon
(31P, 7F)
11:30- ½ cup brown rice, 1 can tuna, ½ TSP flax oil, 7 olives, tomatoes, green beans, 1 jalepeno pepper
(32P, 6F)
3:30- 1 slice bread, 1 scoop protein, ¼ cup 2% cottage cheese, 1 strawberry, ½ TSP PB
(28P, 5.5F)
7:05- (Dinner out at Bahama’s Breeze) fried Salmon, mashed sweet potatoes with cinnamon, cucumbers slaw, asparagus
(P?, F?)
10:00- 1 cup FF cottage cheese
(26P, 0 F)


Posted by: sara

Meals for Sunday 11/30/03

8:00- 1 apple, 1 slice bread, 1 scoop protein, ¼ cup 2% cottage cheese, ½ TBSP PB
(28P, 8F)
11:20- ½ cup brown rice, 4 oz. chicken, 7 olives, 1 fish oil capsule, tomatoes, eggplants , 1 jalepeno pepper
(32P, 7F)
2:35- ½ cup oats, 1.25 protein, 1 egg white, 4 almonds, 5 peanuts, 5 blueberries, cinnamon
(31P, 10F)
5:35- 1 cup lentils, 4 oz. turkey, 2 egg whites, egg plants, tomatoes, garlic, 1 jalepeno pepper
(30P, 8F)
9:00- ½ cup ground beef, ½ cup 2% cottage cheese, broccoli, 5 pistachios
(28P, 11.5F)


Posted by: sara

Meals for Monday 12/1/03

7:20[/b]- (Pre-w/o)- 1 apple, 1 slice bread, 3 oz. chicken, ¼ cup 2% cottage cheese, 1 TSP PB
(30P, 8.5F)
**** Cocoa with hot water ****
9:50- PWO shake- 1 scoop protein, 1 cup milk
(31P, 1.5F)
12:20- ¾ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 7 olives, eggplants, tomatoes, 1 Jalepeneo pepper
(32P, 8.5F)
3:20- ½ cup oats, 1.25 protein, 1 egg white, 4 almonds, 5 peanuts, 5 blueberries, cinnamon
(31P, 10F)
6:20- ¼ cup mashed yams, ½ cup green lentils, 5 oz. turkey, eggplants, tomatoes, garlic, lettuce
(30P, 10F)
[b]9:45- ½ cup 2% cottage cheese, chicken, 5 pistachios, handful peanuts, ~ ¼ cup sunflower seeds, 5 cashews, broccoli, cucumbers
(?P, F?)
ops:


Posted by: sara

Meals for Tuesday 12/02/03

6:20- (Pre-w/o)- 1/3 oats, 1 apple, 3oz. chicken, ¼ cup 2% cottage cheese, ½ TSP PB
(30P, 7.5F)
8:50- PWO shake- 1 scoop protein, 1 cup milk
(30P, 2F)
11:50- 2 slices bread, 1 can chicken, 3 TBSP Parmasion cheese
(30P, 8F)
2:50- ¾ cup brown rice, 4 oz. chicken, ½ TSP Flax oil, 7 olives, eggplants, tomatoes, broccoli
(32P, 8.5F)
5:50- 1 cup green lentils, 1 oz. chicken, 3 oz. turkey, 1 egg white, green beans
(29P, 7F)
9:20- ½ cup ground beef, ½ cup 2% cottage cheese, 7 olives, broccoli
(28P, 11F)


Posted by: sara

Meals for Wednesday 12/03/03

7:05- 1 apple, 1 slice bread, ½ cup tuna, 1 whole egg
(32P, 7.5F)
10:05- 1 cup milk, ½ cup Uncle Sam cereal, 1 scoop protein, 7 almonds, cinnamon
(30P, 8.7F)
1:30- ½ cup brown rice, fish, ½ TBSP Olive oil, eggplants, tomatoes, broccoli
(28P, 8F)
5:00- 1/3 cup green lentils, ½ cup garbanzo beans, 1 can sardines with tomatoes, ¼ cup tuna, 5 pistachios, cucumbers, lettuce
(33P, 9F)
**** Hot cocoa with little milk and water****
9:20- ½ cup 2% cottage cheese, 1 scoop protein, 1 TBSP PB, cinnamon
(35P, 11.5F)


Posted by: sara

Meals for Thursday 12/04/03

6:05- (pre-w/o)- 1 apple, 1/3 cup oats, 3 oz. chicken, ¼ cup 2% cottage cheese, 1 TSP P, cinnamon
(30P, 8F)
8:25- PWO Shake- 1 cup milk, 1 scoop protein
(30P, 2F)
10:35- 2 slices bread, 1.5 protein, ½ TBSP PB, 6 blueberries
(33P, 9F)
2:00- ¾ cup brown rice, 3 oz. chicken, 1 whole egg, tomatoes, lettuce
(30P, 9.5F)
5:30- 1 cup garbanzo beans, 4 oz. chicken breast, 10 pistachios, green beans, garlic
(32P, 10.5F)
9:20- ½ cup 2% cottage cheese, ½ cup ground beef, 7 olives, broccoli
(28P, 11F)


Posted by: sara

Meals for Friday 12/05/03

8:15- ½ cup brown rice, ¼ cup 2% cottage cheese, ½ cup tuna, 1 TSP flax oil
(32P, 8F)
**** Hot Cocoa with little of powdered milk****
12:20- 1 apple, 2 Low Carb tortillas (3 carbs each), 1 can tuna, tomatoes, 5 almonds
(32P, 9F)
3:20- 1 cup milk, 1 scoop protein, 2 TSP PB
(30P, 8F)
6:20- 1 apple, 3 bread stick crackers (12 carbs), 2 Fish, ½ TBSP Olive oil, 7 olives, lettuce, cucumbers
(32P, 9F)
9:20- 1.5 scoops protein 15 almonds
(33P, 11.3F)
11:20- ½ cup 2% cottage cheese, 1 TBSP PB, sunflower seeds, pistachios, almonds
(13P, ???F)


Posted by: sara

Meals for Saturday 12/06/03

8:05- (pre w/o)- 1 apple, 1/3 oats, ½ cup tuna, ¼ cup 2% cottage cheese, 1 TSP PB, cinnamon
(32P, 7F)
10:25-(post-w/o)- 1 cup milk, 1 scoop protein
(30P, 2F)
1:15- 2 slices bread, 1 whole egg, ½ cup tuna, cucumbers
(32P, 9F)
4:30- ¾ cup brown rice, 1 fish, ¼ cup tuna, 1 TSP Olive oil, eggplants, tomatoes, onions
(29P, 7F)
7:30- ½ cup oats, 1.25 protein, 1 egg white, 1 TSP PB, cinnamon
(31P, 8F)
10:30- 1 cup 2% cottage cheese, ½ TBSP flax oil, broccoli
(26P, 11F)


Posted by: Jill

What kind of protein shakes you drinking? (Flavor)


Posted by: sara

Quote:
Originally posted by Jill
What kind of protein shakes you drinking? (Flavor)

Chocolate flavor by pro-rated... Costco sells it 6 lbs. container for $20.00


Posted by: sara

Meals for Sunday 12/07/03

8:00- (Pre-w/o)- 1 slice bread, 1 apple, 3 oz. chicken, ¼ cup 2% cottage cheese, ½ TSP PB
(30P, 7F)
11:00-(Post-w/o)- ½ cup oats, ½ cup milk, 1 egg white, 1 scoop protein, cinnamon
(29P, 5F)
2:00- ¾ cup brown rice, 3 oz. chicken, 1 whole egg, tomatoes, broccoli, eggplants, garlic
(30P, 9.5F)
5:00- 1 slice bread, ½ cup green lentils, ~ 5 oz. or more chicken, tomatoes, garlic, lettuce
(40P, ??F)
9:10- ½ cup 2% cottage cheese, ½ cup ground beef, cucumbers
(28P, 10F)


Posted by: sara

Meals for Monday 12/08/03

7:50- 1/3 cup oats, ½ cup Uncles Sam’s cereal, 1 scoop protein, ¼ cup 2% cottage cheese, cinnamon
(28P, 7F)
11:00- 1 apple, 4 oz. chicken, ½ TSP Olive oil, 2 almonds, lettuce
(32P, 8F)
2:30- ½ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 7 olives, tomatoes, green beans
(32P, 8.5F)
5:30- 1 cup green lentils, 5 oz. pork, 1 whole egg, tomatoes, onions
(33P, 7.5F)
9:10- 3 oz. Steak, ¼ cup FF cottage cheese, cabbage
(??P, ??F)


Posted by: sara

Meals for Tuesday 12/09/03

6:45(Pre-w/o)- 1 pear, 3 oz. chicken, ¼ cup 2% cottage cheese, 1 TSP PB
(30P, 7F)
8:45- PWO shake- 1 cup milk, 1 scoop protein
(30P, 2F)
11:25- 2 slices bread, 1.5 protein, ½ TBSP PB, 6 blueberries
(33P, 9F)
2:25- ¾ cup brown rice, 5 oz. chicken liver, tomatoes, eggplants, garlic, cabbage
(35P, 9F)
5:45- ½ cup green lentils, ¼ cup brown rice, 4 oz. chicken, 1 TBSP PB, 6 almonds
(32P, ~16F)
~9:30- 4 oz. chicken breast on BBQ w/out any sauces, small piece sirloin pork, cucumbers
(~P?? F) less fat in this meal, because I had more fat in the meal before


Posted by: sara

Meals for Wednesday 12/10/03

7:35- ½ cup oats, 1.25 scoop protein, 1 egg white, 4 Almonds, 6 blueberries, cinnamon
(31P, 7.3F)
***Hot black Tea***
10:50- 1 apple, 1 can tuna, 1 TSP Olive oil, 7 olives, cucumbers
(32P, 7.5F)
2:35- ½ cup brown rice, ½ cup tuna, 1 whole egg, eggplants, cabbage, 6 blueberries (32P, 7F)
6:05- ½ cup green lentils, 1 slice whole-wheat cracker, 4oz. Salmon, green beans, garlic
(27P, 9F)
~9:30- 5 oz. Salmon, broccoli, garlic
(34P, 11F)


Posted by: sara

Meals for Thursday 12/11/03

6:45- (Pre-w/o)- 1 apple, 1 slice bread, 3 oz. chicken, ¼ cup 2% cottage cheese, ½ TSP PB
(30P, 7F)
8:35- PWO Shake- 1-cup milk, 1 scoop protein
(30P, 2F)
11:45- 2/3-cup oats, 1.25 protein, 1 egg white, 6 peanuts, 6 blueberries, cinnamon
(31P, 9F)
2:50- ¾ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 7 olives, tomatoes, green beans, garlic
(32P, 9F)
6:05- ½ cup green lentils, ¼ cup brown rice, 4 oz. chicken, 6 peanuts, green beans, cabbage
(32P, 8F)
*** Hot Cocoa with dry non-dairy milk*** (1 carb only)
9:50- ½ cup FF cottage cheese, 1 TBSP PB
(13P, 8F)


Posted by: mikeyg

Quote:
Originally posted by sara
Chocolate flavor by pro-rated... Costco sells it 6 lbs. container for $20.00
Whaaaat? Where at? Costco- as in Price Costco warehouse? I need to order me some.


Posted by: sara

Quote:
Originally posted by mikeyg
Whaaaat? Where at? Costco- as in Price Costco warehouse? I need to order me some.
yes, Costco (Price-club)...they may not have it in you'r state


Posted by: sara

Meals for Friday 12/12/03

7:00- (pre-w/o)- 1 apple, 1 slice bread, ½ cup tuna, 2 TBSP 2% cottage cheese, ½ TBSP PB
(29P, 7F)
9:00- PWO Shake- 1 cup milk, 1 scoop protein
(30P, 2F)
12:05- 2/3 cup oats, ½ cup tuna, 1 egg white, 1 TSP PB, cinnamon
(29P, 8F)
3:40- ¾ cup brown rice, 2 Fish, ½ TBSP Olive oil, tomatoes, green beans, cabbage
(32P, 8.5F)
7:00- 2/3 cup green lentils, 1slice whole-wheat cracker, 4 oz. Salmon, green beans
(27P, 9F)
10:45- 1 cup FF cottage cheese, 18 Almonds
(26P, 10.8F)


Posted by: sara

Meals for Saturday 12/13/2003

8:00- 1 apple, 1 low carb tortilla (3 net carbs), ½ cup tuna, 1 whole egg
(32P, 8F)
11:15- 1 cup milk, 1 scoop protein, ½ TBSP PB
(30P, 6F)
2:15- ½ cup brown rice, 2 Fish, ½ TBSP Olive oil, 7 olives, green beans, tomatoes, cabbage
(32P, 9F)
5:20- ½ cup oats, 1.25 scoop protein, egg white, 6 Almonds, 5 blueberries, cinnamon
(31P, 8.4F)
8:45- 4.5 oz. Salmon, 10 Almonds, cucumbers, garlic, cabbage
(30P, 15F)
*** Hot Tea***


Posted by: sara

Meals for Sunday 12/14/03

8:00- 1 apple, 1 slice bread, 3 oz. chicken, ¼ cup 2% cottage cheese, 3 Almonds
(30P, 7F)
*** Plain Hot Black Tea W/ cinnamon***
11:00-(Pre-w/o)- 3 oz. white (new) potatoes, 3 oz. chicken, 1 whole egg, tomatoes
(30P, 8F)
1:20- PWO Shake- 1 cup milk, 1 scoop protein
(30P, 2F)
4:10- ¾ cup brown rice, 3 oz. chicken, 1 whole egg, tomatoes, eggplants, garlic
(30P, 9.5F)
7:00- 2/3 cup green lentils, 4 oz. chicken, 4peanuts, green beans, onions
(32P, F?)
10:10- ½ cup ground beef, ½ cup 2% cottage cheese, cucumbers
(28P, 10F)


Posted by: sara

Meals for Monday 12/15/03

7:45- 1 apple, 1 low carb tortilla (3 carbs), ½ cup tuna, 1 whole egg
(32P, 8F)
* Hot Cocoa w/cinnamon,powdered dry non-dairy milk*
10:45- ½ cup oats, 1.25 scoop protein, 1 egg white, 5 Almonds, cinnamon
(31P, 7.8F)
1:20- Some cottage cheese from cafeteria
(P?, F?)
3:30- ½ cup brown rice, ½ cup tuna, 1 whole egg, 7 olives, green beans, tomatoes
(32P, 8F)
6:20- 1 protein bar (contains CLA)--- (207 cals, 4.3 F, 20.5 P, 21.5 C, 19.5 sugar Alc.),
6 Almonds
(20.5P, 8F)
9:40- ½ cup 2% cottage cheese, ¼ cup tuna, ½ TBSP flax oil, cucumbers
(26P, 9.5F)


Posted by: Stacey

Hey Sara!!! Just wanted to tell you I love the way you design your journals. Your really organized!!!
Meals look yummy!!!


Posted by: sara

Meals for Tuesday 12/16/2003

6:15-(Pre-w/o)- 1 apple, 1 low carb tortilla, 3 oz. chicken, ¼ cup FF cottage cheese, ½ TSP flax oil
(30P, 7.5F)
8:15-PWO Shake- 2/3 cup oats,1.5 scoop protein
(33P, 6F)
* Hot cocoa, cinnamon, powdered non-dairy milk*
10:50- 1 detour bar
(30P, 8F, 26C, 12 sugar)
3:05- ¾ cup brown rice, 4 oz. chicken, 7 olives, ½ TSP flax oil, tomatoes, green beans
(32P, 9F)
*** Plain Hot Tea****
6:00- ½ cup oats, 1.25 protein, 1 egg white, 6 Almonds, cinnamon
(31P, 8.5F)
9:20- ½ cup ground beef, ¾ cup 2% cottage cheese, Lots roasted sunflower seeds, 2 TBSP tahini butter, lots of Almonds and peanuts
(35P, F???)I feel like a pig ops:


Posted by: sara

Quote:
Originally posted by Stacey
Hey Sara!!! Just wanted to tell you I love the way you design your journals. Your really organized!!!
Meals look yummy!!!
Thanx Stacey!
I did sooo bad on my meals today... especially my last meal... I had like 100 grams of fat or more



Posted by: sara

Meals for Wednesday 12/17/03

7:45- ½ cup brown rice, 1 can Salmon, 1 egg white
(28P, 5.5F)
*Black Tea,cinnamon,powdered non-dairy milk*
11:00- 1 Cup Milk, 1 scoop protein, 1 TSP PB
(31P, 4.5F)
2:50- 2 Low carb tortillas (6 carbs), 1 apple, 1 can tuna, cucumbers
(32P, 5.5F)
5:50- ½ cup oats, 1.25 protein, 1 egg white, cinnamon
(32P, 5F)
9:201 cup 2% cottage cheese, 1 TSP flax oil, cucumbers
(26P, 9.5F)


Posted by: Stacey

Quote:
Originally posted by sara
Thanx Stacey!
I did sooo bad on my meals today... especially my last meal... I had like 100 grams of fat or more
Hey girl~ Awww don't worry about that-- Maybe you needed it, you eat clean all the time. I know it won't hurt you.

Btw~ do you talk to w8lifter (Leah)ever??? I have been wondering how she is! Miss her!

Have a great day!


Posted by: sara

Quote:
Originally posted by Stacey
Hey girl~ Awww don't worry about that-- Maybe you needed it, you eat clean all the time. I know it won't hurt you.

Btw~ do you talk to w8lifter (Leah)ever??? I have been wondering how she is! Miss her!

Have a great day!
Hey Stacey
I know I try to eat clean, but the fat in that meal was tremendous (can't spell).. leah told me the same thing... that I don't need to worry about one little cheat, because I'm trying to build up muscles here... yes I do still talk to leah, she a great help! I love her


Posted by: sara

Meals for Thursday 12/18/03
6:30- ½ apple, 1 slice bread, 3 oz. chicken, ¼ cup 2% cottage cheese
(30P, 5.5F)
9:35- ½ cup brown rice, 4 oz chicken, green beans
(32P, 5F)
12:25- 4 oz. sweet potatoes, 4 oz. chicken, 7 olives, tomatoes, cucumbers, lettuce
(32P, 5F)
3:50- 1 apple, 1.5 protein, 10 peanuts
(33P, 7. 5F)
8:00- ½ cup ground beef, ½ cup 2% cottage cheese,1 egg white, cucumbers
(30P, 10F)


Posted by: Stacey

Hi Sara! Thats great that Leah Is helping you!! She's extremly smart!! I miss her a bunch--need to go check out her website today to see how she is.. but I forgot my password

Have a great weekend!!


Posted by: sara

Stacey, why don't you e-mail/pm leah...she may be able to send you you'r password


Posted by: sara

Meals for Friday 12/19/03

7:30- ½ cup brown rice, 1 can Salmon, 1 egg white
(28P, 5.5F)
10:20- 1 apple, 1 low carb tortilla, ½ cup tuna, ¼ cup 2% cottage cheese, 3 peanuts
(32P, 6F)
1:15- 1 can protein drink (1F, 2C, 35P), ½ cup oats, 1 egg white, 1 TSP PB, cinnamon
(38P, 7F)
4:30- 1 cup milk, 1 scoop protein
(31P, 2F) forgot the fat
7:40- ½ cup tuna, 1 whole egg, 7 olives, tomatoes, onions, lettuce
(32P, 7F)
10:00- ½ cup 2% cottage cheese, ½ TBSP PB
(14F, 6.5F)


Posted by: sara

Meals for Saturday 12/20/03

8:30- 3 oz. sweet potato, 1/2 cup tuna, 1/4 cup 2% cottage cheese, 1 TSP flax oil
(32P, 7F)
**Hot Tea with cinnamon**
11:30- PWO Shake (while still working out) 1 cup milk, 1 sccop protein
(31P, 2F)
12:55- 1/2 cup brown rice, 1/2 cup tuna, 1 whole egg, 7 olives, tomatoes
(32P, 8F)
3:15- 1/2 cup 2% cottage cheese, 5 blueberries, 1 TSP PB
(14P, 5.5F)
5:20- appitizers-- Tabouli, Babaganoush, Hummus, mixed nuts, slices deli salmon, olives

6:30- dinner--Roasted chicken with melted cheese, burgul with ground meet, basmati rice with meat balls, salad

8:30- lots mixed nuts, 2 cups Tea

10:30- 1 scoop protein, 1/2 cup cottage cheese, lots of cheese, lots of nuts, 1/2 apple, small handful fiber one cereal

Tomorrow I'm defenitly going on a low fat diet


Posted by: Jill

Quote:
Originally posted by sara
Meals for Saturday 12/20/03

8:30- 3 oz. sweet potato, 1/2 cup tuna, 1/4 cup 2% cottage cheese, 1 TSP flax oil
(32P, 7F)
**Hot Tea with cinnamon**
11:30- PWO Shake (while still working out) 1 cup milk, 1 sccop protein
(31P, 2F)
12:55- 1/2 cup brown rice, 1/2 cup tuna, 1 whole egg, 7 olives, tomatoes
(32P, 8F)
3:15- 1/2 cup 2% cottage cheese, 5 blueberries, 1 TSP PB
(14P, 5.5F)
5:20- appitizers-- Tabouli, Babaganoush, Hummus, mixed nuts, slices deli salmon, olives

6:30- dinner--Roasted chicken with melted cheese, burgul with ground meet, basmati rice with meat balls, salad

8:30- lots mixed nuts, 2 cups Tea

10:30- 1 scoop protein, 1/2 cup cottage cheese, lots of cheese, lots of nuts, 1/2 apple, small handful fiber one cereal

Tomorrow I'm defenitly going on a low fat diet
Let me guess.... Christmas party?


Posted by: sara

Yes Jill that was one of the christmas parties


Posted by: sara

Meals for Sunday 12/21/03

8:00- 1 apple, 3 oz. chicken, 1/4 cup 2% cottage cheese, 1 fish oil cap.
(31P, 5.25F)
11:00- 1.5 scoop protein, 1 TSP PB, 10 blueberries
(33P, 5.25F)
2:10-(Pre-w/o)- 3 oz. white(new) potato, 3 oz. chicken, 1 egg white, 2 fishoil cap
(27P, 5F)
3:50- PWO Shake- 1 cup milk, 1 scoop protein
(31P, 2F)
4:55- PWO meal- 1/2 cup brown rice, 4 oz chicken, green onions, celery, 1/2 TSP flax oil
(32P, 7.5F)
*Hot Plain Tea (passion fruit by Tazo tea) starbucks*
8:45- 2 oz. Grilled ground beef, 1/2 cup 2% cottage cheese, cucumbers, celery, lettuce
(28P, ?F)


Posted by: sara

Meals for Monday 12/22/03

8:00- 1 slice bread, 2 oz. sweet potatoes, 3 oz. chicken, ¼ cup 2% cottage cheese
(30P, 6F)
10:50- 1 cup milk, 1 scoop protein, 1 TSP flax oil
(31P, 7F)
2:40- ½ cup brown rice, 4 oz. chicken, ½ TSP flax oil, tomatoes, broccoli, green onions(32P, 7.5F)
5:40- 1 apple, 1 low carb tortilla, 5 oz. pork, ¼ cup 2% cottage cheese, 2 fish oil, lettuce
(33P, 8F)
9:30- 1 turkey patty, ¼ cup 2% cottage cheese, onions, celery, lettuce
(30P, 9.25F)


Posted by: sara

Meals for Tuesday 12/23/03

8:00- ½ cup oats, 3 oz. chicken, ¼ cup 2% cottage cheese, 6 blueberries, cinnamon
(30P, 7F)
10:35- 1 apple, 1.5 scoop protein,1 TSP flax oil, 4 Almonds, 1 Cashew
(33P, 10F)
2:30- 1/3 cup mashed Yams, 4 oz. chicken, ½ TSP flax oil, 3 olives, tomatoes, lettuce
(32P, 7F)
4:55-PWO 1 cup milk! forgot protein powder home!
(8P, 0F)
5:55- ½ cup brown rice, 5 oz. pork, 1 egg white, 1 TSP Olive oil, tomatoes, green pepper, green onions
(30P, 8.5F)
9:20- ½ cup ground beef, ½ cup 2% cottage cheese, green onions, celery, cucumbers
(28P, 10F)


Posted by: sara

Meals for Wednesday 12/24/03

8:25- ½ cup brown rice, ½ cup tuna, 1 egg white, 1 TSP Olive oil
(29P, 7F)
11:30- 1 cup milk, ½ cup Uncle Sam’s cereal, 1 scoop protein, 6 Almonds, 5 Blueberries, cinnamon
(20P, .6F)
2:40- 3 oz. yams, 1 can sardine, 1 egg white, ½ serving tuna,7 olives, ½ TSP Olive oil, tomatoes, green onions, lettuce
(30P, 8.25F)
5:45- 1 apple, 6 oz. Talapia fish, 1 TSP Olive oil, lettuce, celery
(31P, 7F)
9:00- Christmas Dinner with family!
½ cup 2% cottage cheese, Shish Kabob (made w/ ground beef), 2 cube pieces Christmas cake ops: , Lots lots lots of Mixed Nuts (especially pistachios and Almonds) ops: ,Parmasion cheese, Baked cheese bread, Lots Blueberries, celery, onions, Hot cocoa with powdered milk and cinnamon ops:

And we having big christmas lunch/dinner tomorrow! I don't think I'm going to eat their lunch and dinner tomorrow


Posted by: sara

Meals for Thursday 12/25/03

9:25- 1.25 protein, 1 TBSP flaxseed meal, 1 egg white, 5 blueberries, cinnamon
(31P, 4F)
12:15- 4 oz. extra lean turkey, 1 egg white, 7 olives, 2 fish oil, tomatoes, green onions
(29P, 4.5F)
4:45- Tabouli, Hummus, Mixed nuts, buttered sweet potatoes, green beans and kidney beans salad, salad, lots of turkey, chicken curry, salad, tea(P? F?)
6:45- 1 apple, mixed nuts
(P? F?)
9:30- 1 scoop protein
(22P, 1.5F)


Posted by: sara

Starting fresh tomorrow!


Posted by: sara

Meals for Friday 12/26/03

6:35- /12 cup oats, 4 oz. extra lean turkey, 1 egg white
(29P, 4.5F)
8:35- PWO shake: 1 cup milk, 1 scoop protein
(30P, 1.5F)
9:40- 2/3 cup brown rice, 4 oz. chicken
(32P, 5.2F)
11:50- 1 Whole Wheat Pita, 1 Turkey patty, tomatoes, lettuce
(24P, 8F, 28C)
4:50- 1 Apple, 2 whole wheat bread sticks (7 carbs), 4 oz. chicken, 7 olives, lettuce, celery
(32P, 6F)
*** Hot cocoa/cinnamon/non dairy powdered milk***
9:15- ½ cup 2% cottage cheese, 1 scoop protein, 1 TSP flax oil
(35P, 8.5F)

Meals 2 & 3 are so close, that was the only time I had a break at work to eat! and meals 3 & 4 so far apart, ate right when I came back from work


Posted by: sara

Meals for Saturday 12/27/03

7:55- 1 apple, ¼ cup oats, 3 oz. chicken, ¼ cup 2% cottage cheese, cinnamon
(30P, 5.5F)
* Hot Black Tea w/ cinnamon, non-dairy powdered milk*
10:10- PWO Shake- 8 oz. milk, 1 scoop protein
(30P, 1.5F)
11:10- 2/3 cup brown rice, 3.5 oz. chicken, 1 fish oil, tomatoes
(30P, 6.2F)
2:10- 2 slices bread, 4 oz. extra lean turkey, 1 egg white,1 fish oil, tomatoes, lettuce, celery, green onions
(29P, 5.5F)
5:15- 1 cup green lentils, 3 oz. tenderloin pork, ½ turkey patty, 1 egg white, green beans, garlic
(30P, 5.5F)
8:30- ½ Turkey patty, ¾ cup 2% cottage cheese, 7 olives, lettuce, celery
(30P, 8F)
*** Hot Cocoa w/ cinnamon ***


Posted by: sara

Meals for Sunday 12/28/03

8:45- 1 apple, 1 low carb tortilla, 4 oz. extra lean turkey, 2 TBSP 2% cottage cheese, 1 fish oil
(29P, 5F)
12:00- 1 Whole Wheat Pita, 3 oz. chicken, ¼ cup 2% cottage cheese, 1 fish oil, tomatoes
(30P, 5F, 28C)
3:00- ¼ cup brown rice, 1/3 cup green lentils, 4 oz. chicken, 1 fish oil, green beans, celery, green onions
(32P, 5.5F)
6:00- 3 slices whole wheat w/ sesame seeds crackers (5.5 carbs cracker), 10 blueberries, ½ TSP PB, 1.5 scoop protein
(33P, 5.3F)
9:00- 1 Turkey patty, ¼ cup 2% cottage cheese,1 jalepeneo pepper, lettuce, cucumbers
(29P, 9F)
* Hot Cocoa w/ cinnamon & some non-dairy powdered milk*


Posted by: greekblondechic

I've been looking for a non dairy milk substitute for hot cocoa.. whats this taste like? nutrition facts?

BTW doin good despite holidays..eh what can u do!


Posted by: Mudge

Most, if not all of the powdered versions have aluminum and other unhealthy garbage in them. Maybe the creamer (liquid styles) are ok? Dunno.


Posted by: sara

Quote:
Originally posted by greekblondechic
I've been looking for a non dairy milk substitute for hot cocoa.. whats this taste like? nutrition facts?

BTW doin good despite holidays..eh what can u do!
It's got 0 fat, 1 carbs, 0 sugar, I think 1 protein
I'll check the ingrdts. later and post it


Posted by: sara

Meals for Monday 12/29/03

6:30- ½ cup oats, 3 oz. chicken, 2 egg whites
(30P, 6F)
8:25- PWO Shake: 8 oz. milk, 1 scoop protein
(30P, 1.5F)
9:35- 2/3 cup brown rice, 4 oz. chicken, 7 olives, 1 Jalepeno pepper
(32P, 6F)
*** Hot Plain Decaf Tea from Starbucks***
1:10- 4 oz. Yams, 5 oz. tenderloin pork, ¼ cup 2% cottage cheese, 2 Fish oil, tomatoes, celery, lettuce
(33P, 5.5F)
4:50- 1 apple, ¼ cup Uncles Sam’s cereal, ½ TSP PB, 1.5 scoop protein
(33P, 5F)
6:50- Lots PB, Almonds & pistachios, some walnuts, ~ ½ cup 2% cottage cheese, ~ ½ cup Fiber one cereal, 2 slices apple, * Hot Cocoa/ cinnamon, non dairy dry milk*
(?P, ???F) ops: ops: ops:
~ 9:30- 2 egg whites, 3 oz. chicken, Jalepeno pepper, cabbage, onions
(30P, 3F)


Posted by: sara

I'm going to stop using protein powder!


Posted by: Pepper

Quote:
Originally posted by sara
I'm going to stop using protein powder!
Why?


Posted by: sara

Quote:
Originally posted by Pepper
Why?
read my other journal



Posted by: Pepper

I did. Sorry for "stalking" you


Posted by: sara

Quote:
Originally posted by Pepper
I did. Sorry for "stalking" you
Not a problem Pepper
but does it make sense?


Posted by: Pepper

I understood it and admire your respect for your mom. I also agree that you can get by without it.

However, I don't think your mom's concern is reasonable. Are there any studies that suggest protein powder is dangerous?


Posted by: sara

Quote:
Originally posted by Pepper
I understood it and admire your respect for your mom. I also agree that you can get by without it.

However, I don't think your mom's concern is reasonable. Are there any studies that suggest protein powder is dangerous?
I haven't seen any studies.. but doctors have warned me that it can damage you'r kidneys in the long term


Posted by: sara

Meals for Tuesday 12/30/03

8:25- 2 slices whole wheat sesame crackers, 8 oz. milk, 2 oz. chicken, ½ TSP Tahini butter
(24P, 5F)
11:05- 1 cup green lentils, 4 TBSP hummus dip w/ sun dried tomatoes, ¼ cup ground beef, 1 egg white, celery, green onions, cabbage
(27P, 8F)
1:50- 1 apple, ½ cup 2% cottage cheese, 6 peanuts, dash cinnamon
(13P, 5.5F)
5:50- 2 oz. yams, 4 oz. chicken, 7 olives, tomatoes, cucumbers, lettuce
(32P, 5F)
9:00- ½ cup 2% cottage cheese, 2.5 oz. chicken, ½ TBSP PB, celery, cucumbers, green onions
(32P, 9F)
* Hot Cocoa w/ some cinnamon & dry non-dairy milk*


Posted by: greekblondechic

my mom doesnt want me using protein powder either my parents are very old school, they dont understand but I just cant do egg whites 24/7 personally


Posted by: sara

Quote:
Originally posted by greekblondechic
my mom doesnt want me using protein powder either my parents are very old school, they dont understand but I just cant do egg whites 24/7 personally
What about cottage cheese?


Posted by: greekblondechic

i avoid all dairy hon, it makes me sick i think..im not crazy about cottage cheese either


Posted by: sara

Quote:
Originally posted by greekblondechic
i avoid all dairy hon, it makes me sick i think..im not crazy about cottage cheese either
I'm sorry to hear that
I love cottage cheese..


Posted by: sara

Meals for Wednesday 12/31/03

7:00- 3 oz. Yams, ½ cup tuna, 1 egg white, ½ TBSP PB
(29P, 5F)
9:10- PWO- 8 oz. milk
(8P, 0F)
10:10- 2/3 cup brown rice, 1 can tuna, ½ TSP flax oil, tomatoes, garlic & eggplants (oven roasted)
(32P, 5.5F)
5:40- 1 cup green lentils, 1 can sardine, ¼ cup 2% cottage cheese, some almonds and pistachios, 1 small piece dry pita, onions, celery, cucumbers, some oven roasted eggplants, garlic
(38P, ?F)
After 8:00 pm - Turkey, Roast Pork, Yams, Dried Pita bread w/ olive oil, Chips, Nuts, Baklava, Dried Fruits, veggies, Christmas cake, some Irish alcohol

I will have a new journal for this new year!



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