Healthy Meals [Forum Archive]

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Healthy Meals

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Posted by: sara

Meals for Thursday 1/1/04

9:20- 4 oz. extra lean turkey, 2 fish oil, 2 slices whole wheat sesame crackers
(29P,4.5F, 14 C, 3 Fiber)
*** Hot Tea w/ cinnamon***
12:15- ¾ cup FF cottage cheese, 1 TSP flax oil, 10 blueberries
(19.5P, 5F, 0 C)
3:20- 4 oz. extra lean turkey, ¼ cup FF cottage cheese, 2 slices whole wheat sesame crackers, ½ TSP olive oil, 6 blueberries, tomatoes, jalpeno pepper, green onions, cucumbers, lettuce
(32P, 5F, 14 C, 3 Fiber)
*** Hot cocoa w/ milk/ cinnamon***
6:30- ½ cup green lentils, 4 oz. extra lean turkey, 1 TSP PB, celery, green onions
(34P, 4.5F, 10 C)
9:40-]¼ cup ground beef, ¼ cup FF cottage cheese, ½ apple, 3 raisins, blueberries pumpkin seeds, peanuts, sunflower seeds, walnuts, cashews, tahini and PB butter, cucumbers, cabbage
(?P ?F? C?)

Posted by: katie64

Good luck with your new journal Sara, I love your other one, but I'm sure this one will be as educational, hope your well honey

Posted by: sara

Quote:

Originally posted by katie64
Good luck with your new journal Sara, I love your other one, but I'm sure this one will be as educational, hope your well honey

Thanx Kaite

this will be slightly different, but still healthy!

Posted by: sara

Meals for Friday 1/2/04

6:30- ½ cup oats, ¼ cup LF cottage cheese, 2 egg whites, cinnamon
(12P, 4F)
*** Hot Cocoa/powdered non dairy milk***
9:10- PWO Meal- 2/3 cup brown rice, 1 can tuna, 1 fish oil
(32P, 4F)
11:30- 3 oz. Yam, ½ cup tuna,1 TSP Olive oil, lettuce, tomatoes
(26P, 6F)
2:50- 1 cup milk, 1 TSP flax oil, 2 Strawberries
(8P, 5F)
5:50- 1 cup green lentils, 1 whole egg, ¼ cup FF, cottage cheese, celery, onions, Jalepeno pepper, Blueberries
(28P, 5F)
9:30- 2 oz. dry packed smoked salmon, lettuce, cucumbers
(13P, 5F )
*** Hot Cocoa/Powdered non dairy milk***

Posted by: sara

Meals For Saturday 1/3/04

8:00-2/3 cup brown rice, ½ cup FF cottage cheese, 1 whole egg, garlic
(19P, 6.2F)
11:00- ¾ cup green lentils, ½ apple , ~ 1.5 oz. mossirla cheese
(12P lentils), (~ 11 F cheese)
*** Hot Cocoa/Powdered milk***
1:45- 1 Whole Wheat Pita bread, 2 oz. Dried Smoked Salmon, tomatoes, lettuce
(13P, 5F Salmon) (28C Pita)
5:00- 1 Apple, 1/3 cup Fiber One cereal, ~ 3 TBSP peanuts
(~ 5P, ~ 13F)
7:15- 1/3 cup Fiber One cereal, 6 blueberries, ½ cup FF cottage cheese, ½ TBSP PB, ½ TSP Tahini butter, 12 Almonds, pumpkin seeds (didn’t measure), cucumbers
(13P cottage cheese) (??F nuts)
*** Hot Cocoa/ Powdered milk***

Posted by: sara

Meals Sunday 1/4/04

8:00- ½ cup oats, ¼ cup FF Cottage cheese, 1 whole egg, 1 egg white, 6 blueberries, cinnamon
(20P, 8F, ~ 24C)
*Hot Tea/Powdered Milk*
11:00- ¼ cup brown rice, ½ cup green lentils, ~ 1 oz. mozrilla cheese, green beans, green onions
(15P, ~9F, 23C)
2:20- 1 Apple, 1 Slice Bread, 4 oz. extra lean turkey, 10 Almonds, green onions, lettuce, celery, cucumbers
(26P, 9F, ~ 36C)
5:20- ½ cup white beans, 2 slices Rye Whole-wheat crackers, ½ TBSP Olive oil, 7 olives, 1 TSP PB, tomatoes, celery, green onions
(8P, 13F, 22C)
7:50- 1.25 serving Tuna, ½ TBSP Flax Oil, cucumbers, 6 peanuts
(16P, 11F)
** Hot Cocoa/ Powdered Milk**
]9:50- (I was hungry added an extra meal) ~ ½ cup FF cottage cheese, 6 blueberries, ?Almonds, ? Peanuts, ? Sunflower seeds
(?P, ?F) :oops:

Posted by: sara

Meals Monday 1/5/04

7:10- 1 cup FF Milk, 1/3 cup oats, 1 whole egg, 1 egg white, cinnamon
(17P, 7F, 28C)
9:25- PWO- 2 Slices Bread, ½ cup LF Cottage Cheese
(13P, 5F, 28C)
11:30- 2/3 cup Brown rice, 3 oz. Chicken, 1 TSP Olive oil, green beans
(24P, 9.5F, 28C)
2:30- 3 oz. Yams, 4 oz. Pork, 1 TSP Olive oil, tomatoes, celery, lettuce
(22P, 7F, ?C)
** Hot Cocoa/ Powdered Milk**
5:50- 1 Apple, 1/3 cup Fiber One cereal, 1 cheese serving, 7 Almonds
(~7P, ~11F, ?C)
7:50- 4 Peanuts, 2 Almonds, 2 Cashews :oops:
(1.92 P, 4.5F)
9:00- ½ cup FF Cottage Cheese, ~ ¼ cup Home made gyros(beef) w/ cumin &curry spices, cabbage, cucumbers, green onions
(?P, ?F?)
* Hot Cocoa/ Powdered Milk/ 5 Blueberries*

Posted by: Jodi

Posted by: sara

Quote:

Originally posted by Jodi

Hey Jodi

Are you near by ?

Posted by: sara

Wednesday 1/7/04

6:00- 1 cup Milk, ¼ cup oats, 2 egg whites, 1 TBSP flaxseed meal, cinnamon
(16P, 3.75F, 25C)
*** Hot Cocoa***
8:25- 2 slices bread, 1.5 serving tuna
(13P, 3.75F, 28C)
10:25- 4 oz. yams, 1 serving tuna, 1 TSP Olive oil, tomatoes, green beans
(13P, 5F, ~28C)
1:15- 1 Apple, 1 slice whole wheat cracker (5.5 C), 2oz. Smoked dried Salmon
(13P, 5.5F)
5:30- 1 cup baby lima beans, 1 TSP Olive oil, tomatoes, green onions, celery, lettuce, 10 blueberries
(16P, 5F, ~23C)
8:40- ½ cup 2% cottage cheese, ½ TSP flax oil, 7 olives, cabbage
(13P, 5.5F)
** Hot Cocoa/ powdered milk***

Posted by: Jodi

Quote:

Originally posted by sara
Hey Jodi

Are you near by ?

Hi Sara,
Yes, I'm in Mesa now....... I'm so loving the weather

Posted by: sara

it gets chilly in the morning and at night here

Posted by: Jodi

Quote:

Originally posted by sara
it gets chilly in the morning and at night here

Try living where I just came from and then you will think otherwise. I was walking around early this morning outside in a tank top.

Posted by: sara

Quote:

Originally posted by Jodi
Try living where I just came from and then you will think otherwise. I was walking around early this morning outside in a tank top.

lucky you!
did you find a job yet?

Posted by: Jodi

I have an interview tomorrow

Posted by: sara

Quote:

Originally posted by Jodi
I have an interview tomorrow

where you have the interview at? I hope you get the job! best of luck Jodi!

Posted by: Jodi

Thanks........some things I'd like to remain confidential for now. Lets just say its an opportunity of a lifetime

Posted by: tucker01

Good luck Jodi, All the Best I am sure you will nail it

Posted by: sara

you get the job first and we'll celerbate

Posted by: Jodi

Thanks guys! I'm not getting my hopes up though just keeping my fingers crossed.

Posted by: sara

Thursday 1/08/04

7:50 (Pre-cardio) 1 cup milk, 1 slice bread, 2 egg whites, cocoa
(19P, 27C, 1.5F)
10:40- 1 slice bread, 1 TBSP Hummus dip, 2 oz. pork
(15P, 3.5F, 27C)
1:40- 1 cup baby lima beans, 1 slice whole wheat cracker, 7 olives, 1 TSP Olive oil, tomatoes, celery, green onions, lettuce
(16P, 6.5F, ~28C)
4:30- 1 apple, 1 cheese, handful peanuts, 1 home made oats/egg cookie (1.2F, 1P, 4.8F)
(~8P, ?F, ?C)
7:00- 1 low carb tortilla, 1 large whole egg, 1 TSP FF ceasear dressing, tomatoes, green onions, cabbage
(12P, 8F, 4C)
* Hot Cocoa/powdered milk/ cinnamon
9:25- ~ 1/3 cup FF cottage cheese, small slice low carb tortilla, 11 Almonds, ? PB, ? sunflower seeds
(?P?F?C?)
:oops:

Posted by: sara

Friday 1/9/04

7:30- ½ cup oats, 1 egg white, ¼ cup 2% cottage cheese, cinnamon
(15P, 4F, ~24C)
* Hot Black Tea/ dry milk
10:30- ½ cup(Red) kidney beans, 1 orange, ¼ cup 2% cottage cheese, ½ TSP Olive oil
(15P, 3.5F)
1:15- 1 cup garbanzo beans, ½ apple, 7 olives, 1 TSP FF Caesar dressing, tomatoes, cucumbers
(~16P, 5.2F)
4:10- 1 cheese
(5P, 6F)
7:00- 1 low carb tortilla, 1large whole egg, tomatoes, green beans, green onions, celery
(12P, 8F, 3C)
9:25- ½ cup 2% cottage cheese, 1 TBSP PB, 6 blueberries
(~16P, 10F)
* Hot Cocoa/dry milk/cinnamon*

Posted by: sara

Saturday 1/10/04

8:10- 1/3 cup oats, 1 cup FF milk, 1 egg white, 1 TBSP flaxseed meal, ½ TBSP PB, cinnanon
(~14P, 8.25F, ~30C)
** Hot Black Tea/powdered milk**
11:40- cheese
(5P, 6F)
2:15- 1 cup kidney (red) beans, ½ pink grapefruit, 2 TSP Olive oil, tomatoes, green beans, onions
(16P, 10F, ~26C)
5:30- 2 slices bread, ¼ cup 2% cottage cheese, 1 TSP PB
(~17P, 7F, 28C)
** Hot Cocoa/ powdered milk **
9:00- ¾ cup FF cottage cheese, ½ grapefruit, ½ low carb tortilla, Fiber One cereal, ~ 2 TBSP PB, 10 Almonds, some tahini butter & Sunflower seeds, 7 olives, cucumbers, broccoli, lettuce

Posted by: sara

Wednesday 1/14/04

7:30- ½ grapefruit, ½ cup 2% cottage cheese, 1 TSP Tahini butter
(13P, 6F, 20C)
9:40-PWO- 1 cup FF milk
(9P, 0F, 13C)
11:30- 1 cup cooked black eye peas, 2 TSP Olive oil, garlic, broccoli
(18P, 10F, 26C)
2:30- ¼ cup soy nuts, 2 slices whole wheat crackers
(15P, 10F, 21C)
5:15- 1 whole wheat pita, 1 Bocca veggie burger, 1 TSP Olive oil, tomatoes, lettuce
(17P, 6F, 30C)
8:40- ½ cup 2% cottage cheese, 2 TSP Olive oil, lettuce, cucumber, broccoli, garlic, onions
(13P, 12F, 7C)
** Hot Cocoa/powdered milk/cinnamon**
10:30- cucumbers, less than ¼ cup soy nuts, ~ 2 TSP PB
(~10P, ~18F, ~10C (from nuts) )

Today’s Cal Total ~ 1460 cals

Posted by: sara

Thursday 1/15/04

7:50- ½ cup brown rice, ¼ grapefruit, ¼ cup 2% cottage cheese, 1 large egg
(14P, 8F, 30C)
10:50- ½ cup brown rice, 4 oz. pork, 1 TSP PB, broccoli, tomatoes
(22, 6F, 24C)
3:00- ¼ cup soy nuts, 4 cashews, 5 peanuts, 1 almond
(~16P, ~15F, ~10C)
5:40- 1 cup blackeye peas, ½ TBSP Olive oil, garlic, parsley, broccoli
(18P, 7F, 26C)
** Hot Cocoa/powdered milk**
9:00- ½ cup extra lean beef, cheese, 7 olives, PB, pistachios, almonds, few walnuts, piece whole wheat pita bread, cottage cheese, home made LF yogurt, Natural Honey, lettuce,
cucumbers, onions
** Hot Tea/ honey**
(?P?F?C?)

Posted by: atherjen

darn looks yummy!!

do you make the home made LF yogurt yourself?

Posted by: sara

Quote:

Originally posted by atherjen
darn looks yummy!!

do you make the home made LF yogurt yourself?

actually my mom makes it for me...she makes the full fat yogurt for the family and the LF for me

Posted by: sara

Friday 1/16/04

8:30- 1 apple, ½ cup 2% cottage cheese, ½ TBSP PB
~ 13P, 30C, 6F
** Hot Tea/Powdered milk**
12:10- ½ cup soy nuts
~ 15P, 10C, 9F
3:40- 2 low carb tortillas, ¼ cup 2% cottage cheese, 2 egg whites, tomatoes, broccoli, parsley~23P, 9C, 5F
6:50- ¾ cup home made LF yogurt (made from 1% milk, and non dairy/sugar free powdered milk)
?P,?C,?F ---> 30 minutes after 20 minutes cardio
9:30- 1 Bocca burger, 1/3 cup shreded mozerilla cheese, 7 olives, cucumber, onions, garlic, lettuce21P, 3C, 9F
*** Hot Cocoa/powdered milk***

Posted by: atherjen

Quote:

Originally posted by sara
actually my mom makes it for me...she makes the full fat yogurt for the family and the LF for me

nice mommy!

Have a good day hun

Posted by: sara

I love my mom!
Thanx

Posted by: sara

Saturday 1/17/04

8:05- 1/3 cup oats, 1 cup 1% milk, 1 egg white, ½ TBSP PB, 6 blueberries, cinnamon
~(16P, 9F, 30C)
** Hot Black Tea/Powdered milk**
12:05- 2 servings cheese
(10P, 12F)
2:00- 1 slice bread, 1 peach, 2TBSP hummus dip, ¼ cup tuna, 7 olives, cucumber
~(17P, 4.5F, 28C)
5:05- PWO- ¾ cup brown rice, ¼ cup tuna, ½ TSP Olive oil, tomatoes, parsley
~(17P, 4.5F, 28C)
6:50- 1 cup Uncle Sam’s cereal, 1/3 cup 2% cottage cheese
~(15P, 6.5F, 31C)
9:00- ½ cup 2% cottage cheese, ½ TBSP Flax oil, 7 olives, 8 Almonds, peanuts and walnuts, 1 date, bite whole wheat pita bread, bite cheese, small handful Uncle Sam’s cereal, broccoli, green onions, lettuce
** Hot Cocoa/powdered milk/cinnamon**

Posted by: sara

Monday 1/19/04

8:05- 1 low carb tortilla, 1/3 cup shredded cheese, 1 egg white
Veggies: tomatoes, green onions
(16P, 4C, 9F)
**Hot Tea/Powdered milk**
11:00-8 oz. unsweetened chocolate soy milk, 1 TBSP PB
(12P, 1C, 12.5F)
2:15- 1 low carb tortilla, ~ 2oz. shish kabob
veggies: tomatoes, celery
(~20P, 3C, ~12F)
5:05- 2 oz. chicken, ½ TBSP Olive oil, 7 olives, 5 Almonds
veggies: tomatoes, broccoli, celery, green onions, lettuce
(16P, 1C, 13F)
8:00- ~ 1 oz. chicken, bite mozirrola cheese, ~ 1 TBSP PB, few walnuts and Almonds, 2 TBSP Raw peanuts, sunflower seeds, 2 TBSP cottage cheese, ~ 1/3 cup blueberries
veggies: celery, green onions
** Hot Cocoa/powdered milk**

Posted by: atherjen

as always your diet looks very tasty!

Posted by: sara

Quote:

Originally posted by atherjen
as always your diet looks very tasty!

Thanx

But,I don't feel my diet is well balanced like it used to
:o

Posted by: sara

Tuesday 1/20/04

Push Routine

DB Chest Press 17.5/12, 17.5/12, 17.5/12, 20/8, 20/7

DB Incline bench flye 15/12. 15/12, 17.5/7, 17.5/8

Pec Dec Flye Machine 32.5/12, 40/6, 40/6

DB Shoulder press 15/12, 15/9, 17.5/5

DB Front Raise 12.5/12, 15/7, 15/8

Triceps press (machine) 62.5/12, 67.5/8, 67.5/7

DB kick back 20/12, 22.5/12, 25/10

DB Arm wrist 5/12, 5/12

Posted by: Jill

Why the drastic drop in protein Sara?

Posted by: sara

Quote:

Originally posted by Jill
Why the drastic drop in protein Sara?

one I was 12 I had a very high protein in my uraine... now it's normal.. I saw my doctor few weeks ago and told him about my diet, he recomended to decrease my protein intake, just because I had problems before

Posted by: sara

Tuesday 1/20/04

7:20- 1 low carb tortilla, 1/3 cup shredded cheese, 1 egg white, tomatoes
(16P, 4C, 8F)
** Hot Tea/Powdered milk**
10:15 PWO-(10 minutes after w/o)- ½ cup 2% cottage cheese
(13P, 2F)
11:50- 1 low carb tortilla, 2 whole eggs
(17P, 5C, 12F)
2:15- 1 sugar free beef jerkey (13P, 1C, 1.5F), 15 Almonds, 4-5 soy nuts
(~ 15P, ~2C, ~12F)
** very small sample decaf coffee**
6:00- 2.5 oz. tenderloin pork, ~ 1 ½ TBSP Almond butter, ~ ½ TBSP PB, peanuts, few walnuts, some pumpkin seeds, sunflower seeds, ½ green apple, ¼ cup blueberries, 2 TBSP cottage cheese, handful green peas, :oops: handful uncle sam’s cereal
veggies: celery, broccoli, green onions, eggplants, cauliflower
( I was very very hungry) I shouldn’t have eaten the green peas and the apple!:oops:
** Hot Tea/Powdered milk**
7:40- small handful soy nuts, few green peas :oops:
~9:00-(pre-planned) Hot cocoa/powdered milk/cinnamon, 4 oz.cup unsweetend chocolate soy milk
(4.5P, 1C, 2.5F) (I might add some green veggies if I feel hungry)

Posted by: Stacey

Hey Sara -- your meals sound yummy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Hope your doing great!

Posted by: sara

Quote:

Originally posted by Stacey
Hey Sara -- your meals sound yummy!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Hope your doing great!

Thanx Stacey

but are they very healthy?

Posted by: sara

Wednesday 1/21/04

8:15- 1 low carb tortilla, 2 whole eggs, tomatoes
(17P, 5C, 12F)
** Hot Tea/Powdered milk**

12:15- 1.5 serving tuna, ½ TBSP Olive oil, 7 olives
Veggies:broccoli, lettuce, parsley
(~19P, 1C, 8.75F)
** Hot Tea/Powdered milk**

3:30- 1 cheese stick
(7P, 1 C, 6F)

6:00- 1 serving tuna, ½ TBSP Olive oil
Veggies: broccoli, cauliflower, green onions, celery, eggplants (soup)
(13P, 7.5F)

8:30-1/2 cup 2% cottage cheese, 1/4 cup sunflower seeds, 15 blueberries, cinnamon
(18P, 6C, 13F)
** Hot Cocoa/powdered milk**

Posted by: sara

Sunday 1/25/04

8:00- 2 egg whites, 1 whole egg, tomatoes, broccoli
(12P, 5F)
** Hot Tea**
**2 sugar free, 0 carbs candy**
12:00- PWO- ¾ cup FF cottage cheese, lettuce
(18P, 0F)
1:30- 3 oz. chicken, 1 TSP Olive oil, PB, few sunflower seeds and walnuts, 1 sugar free jello, veggies
(24P, ?F)
5:30- ~2.5 oz. chicken, celery, FF dressing
(~20P, 3F)
8:20- ~ ¾ cup LF cottage cheese, few sunflower seeds, broccoli, FF dressing
(~18P, ~8F)
** Hot Cocoa/powdered milk/cinnamon)

Posted by: atherjen

Hi Sara. to know know approx how many calories you got in yestatday? they seem low..

Posted by: sara

Quote:

Originally posted by atherjen
Hi Sara. to know know approx how many calories you got in yestatday? they seem low..

I know, I was making up for the couple days that my cals were very high! but my 1:30 meal was very high in fat
to answer you'r question. I'm not sure how many cals I consumed
I know starting tomorrow... I will limit my fat intake up 6 grams per meal and low or no carbs.. I will try to do this for one whole week, then I will go back to my normal routine... I've been cheating alot lately and gained some bad weight.... gotta make it up

Posted by: atherjen

Dont be too hard on yourself hun. Just stya on track this week and you'll be fine!

try not to let those calories drop too low though (remember how counter productive to our goals that can be.. I wont preach about it.. hehe)

Posted by: sara

Quote:

Originally posted by atherjen
Dont be too hard on yourself hun. Just stya on track this week and you'll be fine!

try not to let those calories drop too low though (remember how counter productive to our goals that can be.. I wont preach about it.. hehe)

I know what you mean

and thank you

My face looks so fat now, and my clothes are getting tight.. staying low carb/fat this few days would help me get back to my shape! I hope

Posted by: sara

Meals 1/27/04

7:05- 2 egg whites, 1 cheese, broccoli, tomatoes
(14P, 6F)
** Hot Tea/Powdered milk**

9:30- PWO- 2 egg whites, 1/4 cup 2% cottage cheese
(13P, 1.5F)

12:30- ~ 3-4 oz. X-tra Lean turkey breast, 1 TSP Olive Oil, VeggiesL broccoli, cauliflower, celery, spices&seasonings
(~20P, 6F)

3:00- celery,1 TSP FF dressing
(0P, 0F)

~3:30- 1/2 cup 4% cottage cheese, 1 strawberry, 6 blueberries
I may add some more fat
(13P

~6:30-
~9:30-

Posted by: Stacey

Hey Girl!! I agree with atherjen--Just stay on track now and you will be okay-- my clothes were getting tight too soo I know what ya mean!!!!

Posted by: sara

Quote:

Originally posted by Stacey
Hey Girl!! I agree with atherjen--Just stay on track now and you will be okay-- my clothes were getting tight too soo I know what ya mean!!!!

Thanx hun

I will see what I can do

Posted by: Jill

Dont be so hard on yourself!

Just focus on getting back on track- Your so dedicated

Dont go to low on the calories though!

Posted by: sara

Thanx guys

I will start fresh tomorrow! promise
Pre-planned meals for tomorrow:

Meal 1
1/3 oats, 1/3 cottage cheese, egg whites
Meal 2
1 cup cooked lentils, cheese, veggies
Meal 3
1 can Tuna, veggies, olive oil
Meal 4
1/2 cup cottage cheese, veggies, berries, fish oil

What you guys think? a mix of carbs.fats and protein

Posted by: atherjen

Quote:

Originally posted by sara
Thanx guys

is it low fat cheese?
otherwise looks great! although I would add in 1more lil meal!

Posted by: M.J.H.

Diet is really looking good Sara, keep up the hard work. Dedication is definitely showing. Have you stayed in control of your binges? How often are you getting cravings?

What are your stats if you dont mind me asking?

Posted by: sara

Quote:

Originally posted by MonStar
Diet is really looking good Sara, keep up the hard work. Dedication is definitely showing. Have you stayed in control of your binges? How often are you getting cravings?

What are your stats if you dont mind me asking?

Thanx Monstar! My diet was looking great about a month ago.. been cheating/bingeing lately and I’m not liking this at all.. I’m not getting cravings, I just feel like filling myself with food that I don’t eat on my daily basis.
I’m 5’3, used to be 110 lbs. weighted myself yesterday and I’m 120 lbs. I know what I gained is fat not muscles. I want to go back where I was about a month ago, and then I’ll start trying to gain muscles..

Posted by: sara

.

Posted by: sara

Quote:

Originally posted by atherjen
is it low fat cheese?
otherwise looks great! although I would add in 1more lil meal!

Thanx atherjen

I actually changed my meals for today... I will post them later tonight.. the cheese would've been a 6 grams fat, 7 protein

Posted by: sara

Wednesday 1/28/04

8:20- ¼ cup tuna, 1 whole egg, tomatoes, broccoli
(19P, 5.5F)

** Hot Tea/powdered non-dairy milk***

11:20- 1/3 cup tuna, 1 whole egg, Fat-free /sugar free pudding and jello
veggies: celery, broccoli, onions
(20P, 6.5F)

5:30- ¼ cup tuna, 1 cheese, 15 blueberries, 1 strawberry, some Sugar-free pudding
Veggies: tomatoes, green onions, red pepper, cucumbers, broccoli
(20P, 6.5F)

8:30- ~ ¾ FF or 1 cup FF cottage cheese, 1 cheese, peanuts, sunflower seeds, cashews, pistachios
(?P, ?F)
** Hot cocoa/powdered non dairy milk**

Posted by: sara

Thursday 1/29/04

Chest/Back

DB Chest press 17.5/15, 20/12, 20/9, 20/7

Incline machine chest press 62.5/10, 62.5/8, 62.5/8, 62.5/6

DB incline Flye 17/10, 17/8, 17/7, 17/7

Pec Dec Flye 30/15, 32.5/10, 40/6, 40/6

DB Row 20/12, 22.5/12, 22.5/10

Wide grip lat pull down 55/12, 62.5/10, 62.5/7, 67.5/6

Close grip cable row 50/10, 50/7, 50/7, 50/8

Posted by: sara

Thursday 1/29/04

7:00- Turkey breast, 1 whole egg, tomatoes
(~23P, 6.5F)

** Hot Tea/Powdered milk**

9:30- PWO 1/4 cup FF cottage cheese, 1/4 cup 4% cottage cheese
(13P, 2.5F)

12:15- 4 oz. pork, 1 TBSP dressing, some FF cream cheese, 1 strawberry, sugar-free candy
Veggies: cucumbers, tomatoes, lettuce

4:30- 1 cheese stick
(7P, 6F)

6:30- ~ 2 oz. chicken liver, lots nuts: (pistachios, peanuts, cashews, sunflower seeds),1 SF/FF jello, cookies, crackers, 1 strawberry, FF cream cheese, whip cream with the PB!
(?P,?F)

9:30- cheese, mixed cereal (soy cereal, oatbran cereal, fiber one cereal), 1/3 apple, 1/4 cup milk, PB, few crackers, some honey

Posted by: atherjen

hey Sara.. as always diet is looking yummy!
can I make a few suggestions in regards to your post on wanting to drop a lil before the wedding?

Posted by: sara

Quote:

Originally posted by atherjen
hey Sara.. as always diet is looking yummy!
can I make a few suggestions in regards to your post on wanting to drop a lil before the wedding?

of course

Posted by: atherjen

Quote:

Originally posted by sara
Thursday 1/29/04

7:00- Turkey breast, 1 whole egg, tomatoes
(~23P, 6.5F)

** Hot Tea/Powdered milk**

9:30- PWO 1/4 cup FF cottage cheese, 1/4 cup 4% cottage cheese
(13P, 2.5F)

12:15- 4 oz. pork, 1 TBSP dressing, some FF cream cheese, 1 strawberry, sugar-free candy
Veggies: cucumbers, tomatoes, lettuce

4:30- 1 cheese stick
(7P, 6F)

6:30- ~ 2 oz. chicken liver, lots nuts: (pistachios, peanuts, cashews, sunflower seeds),1 SF/FF jello, cookies, crackers, 1 strawberry, FF cream cheese, whip cream with the PB!
(?P,?F)

9:30- cheese, mixed cereal (soy cereal, oatbran cereal, fiber one cereal), 1/3 apple, 1/4 cup milk, PB, few crackers, some honey

Okie here were my suggestions..
ID drop the dressing, honey, FF cream cheese and limit the sugar free candy until the wedding. these products can actaully make you retain water with the added sodium, fillers and artifical sweetners.(those cookies and crackers should be cut too).
another suggestion a couple weeks prior to the wedding would be to cut out dairy products.. as lactose tends to make peoples skin appear thicker and hold more water. You should notice a diff after a week or so.
are you having any higher carb days?? with oats or brown rice of that sort. you may want to bump your protein up a bit too, doesnt seem like your getting quite enough.
these are just my opinons hun.

Posted by: sara

Thanx

you'r suggestions sound great... the cookies and crackers were cheat meal

I can't increase my protein intake like I used to. ( I had some problems before) and it's recommended not to be on a high protein diet.
a week before the wedding cut all dairy products? I will do that

Posted by: Jill

What is this jello, cottage cheese thing? Is it a desert? Do you mix cream cheese with it?

Posted by: sara

I melted the blueberries and cream cheese in microwave.. then mixed it with the jello and on top added some cottage cheese

Posted by: sara

Saturday 1/31/04

8:00- 2/3 cup Atkins (almond crunch) cereal, 1/3 cup 4% cottage cheese, 1 strawberry, 1 TBSP FF cream cheese
(23P, 6F)
* Hot Tea/*Powdered milk**

2:00- 1/4 cup tuna, 1 whole egg
veggies: broccoli, tomatoes, green onions, red pepper
(20P, 6F)

4:10- 1 whole egg, 1/4 cup tuna, 1/2 cup Atkins cereal,
10 peanuts, 10 pistachios, few soy nuts, some sunflower seeds, 10 blueberries, ~ 1/4 cup FF cottage cheese, 1 TBSP FF cream cheese, Sugar-Free jello
(?P, ?F)

~7:30- 1 egg white, 1 slice FF cheese, handful Atkin's cerel, piece regular cheese, 1 oz. nuts, few spoons SF jello, few spoons FF cottage cheese
(?P, ?F)
** Hot Tea/Powdered milk**

9:30- 1/3 cup FF cottage cheese, 2 spoons SF jello, peanuts, sunflower seeds, 15 blueberries
(?P ?F)

Posted by: sara

guys and girls, starting tomorrow till the 22'nd of this month, I will be cutting on carbs and keep my fat intake between 5-10 grams per meal and have lots of fiber (veggies)..
The next 3 days. I wont have any dairy..

Tomorrow's meals would be something like:

ONE- unsweetend soy milk (7 Protein, 3 Fat, 5 carbs, 4 fiber)
1 TSP PB (3 fat)

TWO- 1/2 cup tuna, 1 TSP olive oil, green veggies
(26P, 6F, 0 C)

THREE- Same as TWO or other fish

FOUR- Same as ONE

FIVE- Tuna or other fish

Posted by: Jodi

Nothing like killing your metabolism and putting yourself in starvation mode.

Sara, we have been through this time and again. Why can't you understand this?

You are anorexic. Stop dieting for christ sakes.

Posted by: sara

Jodi, for the past few weeks I have been binging and gained lots of weight.. I need to clean up my diet and lose all the water from my stomach...

Posted by: sara

I gained 10 lbs. for the past 2 weeks, and I know tha's not the 10 lbs. that I wanted to gain!

Posted by: Jodi

And you think starving yourself is the way to do this? For shame, you know better than that.

Posted by: nikegurl

sara...i hope this doesn't anger you. i don't post much in your journals but i've read along for ages.

i truly believe you have an eating disorder. i would urge you to talk to a professional. i see a definite binge/starvation pattern here and i'm worried for you.

Posted by: sara

Thanx for all you'r concerns guys

especially jodi, nikegurl
I think I can handle it, I can fix my eating habits by myself and some little help from you guys. I will go back to eating carbs as soon as I lose all that water weight and my clothes would fit the same like they used to.
All I'm confused about is my fat intake... how much should I consume when I'm at a low carb/ low protein and want to lose BF

Posted by: sara

Monday 2/2/2004

8:30- 1/2 cup tuna, 1 TSP olive oil
(26P, 6F)
**2 Hot Tea/ Powdered milk**

11:50- 8 oz. unsweetened soy milk, 1 TSP PB
(8P, 6F)

2:50- 1 genisoy low carb bar
(13P, 6F, 2 C)

3:30- 1/2 cup Atkin's cereal, peanuts, cashews, sugar free jello, ~ 1/2 cup unsweetend soy milk
Veggies: broccoli
(?P, ?F)

9:30- 1 can sardine (20P, 5F, 2 C)
10 peanuts, broccoli
1 carb/ 1 fiber Hot cocoa/ some unsweetend soy milk

Posted by: Stacey

Hey Sara-- Your meals look good today!!

When is this wedding??

Posted by: Stacey

Do You make your own atkins bagels??? Whats the carb intake in them???

I do suggest you up your protein!!

Posted by: sara

Hey Stacey. I'm trying to clean my meals, I had lots of fats in 12:00 meal.. I'll decrease the fat in my next meals

the atkin's bagels are already made.. the bag comes in 6 bagels
1 bagel= 200 cals, 20 protein, 4 fat, 20 carbs, 11 fiber (total carbs= 9)
I had lots of protein in my 12:00 meal counting the bagel cereal and tuna they all high in protein especially the cereal 13 grams and the bagel 20 grams.

Posted by: sara

Quote:

Originally posted by Stacey
Hey Sara-- Your meals look good today!!

When is this wedding??

the wedding is on the 22'nd of this month

Posted by: sara

Tuesday 2/4/2004

7:20- 1/2 Atkin's bagel, 1/4 cup tuna, 1/2 TBSP Olive oil, some tahini butter
(23P, ~12F, 4.5C)
***2 Hot Tea/powdered non dairy milk**

10:05- PWO- 1 Genisoy low carb bar
(15P, 4.5F, 2C)
*** Hot Herbal Tea**

12:00- 1/3 cup tuna, 1 Atkin's bagel (20P, 4F, 9C), ~ 1/2 cup Atkin's cerealw/ some unsweetend soy milk, Peanuts! PB! ,Tahini butter!, sunflower seeds, SF Jello, broccoli
(?P, ?F? ?C)

4:00- 1/4 cup tuna, ~1/2 cup mashed kidney beans, ~ 3/4 cup cereal mix (atkin's cereal, fiber one, multi grain), ~ 1/3 cup unsweetend soy milk, ~ 1 TSP Honey!, some cashews, blueberries, tomatoes, green onions
(?P, ?F, ?C)
** Hot Tea**

8:15- 1 can sardine (20P, 5F, 1C)
~ 1/2 cup cereal mix, SF jello, green onions, cucumbers

Posted by: sara

Tuesday 2/3/04

AM workout Biceps/Triceps

Barbell curl- warm up set without weight/15 reps, 15/11reps, 15/8 reps, 15/7, 15/7

(Super-sets)
Cable curl 25/11, 25/8, 30/6
DB curl 17.5/10, 17.5/8, 17.5/7

DB extensions 17.5/12, 20/8, 20/6

Seated dip machine (press down) 62.5/10, 62.5/11, 67.5/6, 67.5/6

Assist dip machine 40/6, 40/6, 46/7 (used to do this with more tensity, since I started doing it as a last excersise the weight dropped down

)

ABS: 3 sets crunches on ball + crunches w/ 10 lbs. plate
3 sets hang leg raise

PM workout- (I had the time today do workout twice)

Legs/ABS/ walk incline

(super-sets)
Hang leg raise 20 reps each set (3 sets)
Squats 50/15, 60/15, 60/12

(Super-sets)
Leg press 180/15, 200/15, 200/11
Leg curl 62.5/12, 62.5/7, 62.5/7

Seated leg curl 75/8, 75/8, 75/8

15 minutes walked on treadmill with high incline

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