Today's Menu May 27th

Today's Menu May 27th

Plan for today

Breakfast

As usual a pick from my 200 calorie breakfasts see links under Members on left side of this page.

Lunch 

Soup left over from day before yesterday 40 calories

Chicken wrap made from leftover chicken from yesterday 155 calories 

1 medium tortilla 

1/4 tomato

1/4 c mushrooms

1/8 pepper

1/8 c shredded lettuce

2 tbsp low fat mozzarella 

1/4 c chicken 

That's a little more than the tortilla can take. Use the rest as a chef's salad.

Tip

Make the wrap then fry it on medium fry pan until the sides begin to brown. Tastes so much better.

Dinner 428 calories (to be added dressing and dessert)

1 cup chicken  white meat 229 calories 

4 tbsp Swiss Chalet Dipping Sauce dipping sauce 15 calories 

 1 small baked potato 128 calories 

Tossed salad  1 cup 22 calories 

1 tsp low fat margarine 34 calories

Dessert to be determined 

Am trying out a new mayo today. Will add recipe to Recipes low calorie if it turns out okay. Should be about 20 calories per Tbsp compared to about 48 calories per tbsp for commercial low calorie dressing.

Today's menu May 26th

Menu for today
Plan for today,
Breakfast from my list at Flabuless Waist Watchers Breakfast menu(links below member list.

Lunch
Soup from yesterday 40 calories
2 Hot dogs 160 calories ( 2 low cal bread 90 calories, 2 wieners Schneiders low fat  70 calories)
That's 200 calories, not sure yet what I'll add to make the other 100 calories, Maybe some fruit (1 cup honeydew melon 61 calories)

Dinner (495 calories)
Quesadilla ( 425 calories)
1/2 chicken breast  142 calories (boiled I'll make a potful, save the broth for soup, and  save some for sandwiches for tomorrow and freeze the rest in small amounts)
2 medium flour tortillas 104 calories
lettuce tomatoes
1/2 cup low fat mozzarella 171 calories
Dessert
homemade low fat ice cream  70 calories

Snacks 500 calories most of which will be fruit.


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Sweets and Desserts 100 Calories or Less

Dinner Menu 1

Dinner Menu 1
Dinner menu 460  calories
Chef's Salad  for 2  63 calories per serving
2 cup lettuce
1/4 cucumber
1/2 tomato
1 shallot
1/8 green pepper
2 tbsp low calorie dressing

1/2 Baked potato with 1 tsp low fat margarine 140 calories
Halibut 3 ounces baked 120 calories
1/2 cup carrots 23 calories
1 small sweet baked potato 54 calories and 1 tsp low fat margarine 50 calories
sugar free jello

Lunch Menu

Lunch Menu 1

Lunch will be 290 calories.
Today it will be soup 45 calories ( from Chris' vegetable chili athttp://100caloriesorless.blogspot.com/2010/04/chris-vegetable-chili.html
and
Pita Pizza 168 calories
1 medium pita
1/2 tomato
1/4 c low fat mozzarella
Add 2 slices low fat ham bacon for another 40 calories
I'll top it off with a Faux Ice Cream Sandwich 37 calories ( recipe at http://100caloriesorless.blogspot.com/.

thoughts for today

 Some thoughts on condiments etc. Watched Dr Oz last night and he mentioned that mustard is lower in salt then ketchup, and that steak sauce is lower in sugar then either BBQ sauce or ...oops forgot the other one.

Here's what I do about salt. I very rarely add salt to cooking. I do add at the table. One little trick is to add only at the last bite. Something I look forward to. If I'm going to add salt to soup, I sprinkle a bit at the top and I don't stir. You'd be surprised at how salty each bite tastes because the salt which stays on top hits your taste buds right away.

Something a girl I knew long ago taught me. She was seeing a diet doctor. One of the weird things he had her do was brush her teeth after she ate meals snacks or otherwise. His theory was that taste lingeres in the mouth and it keeps your brain sending messages for more. By brushing right away, the taste leaves and the brain forgets about that great food. I've tried it when I ate food I was craving, before I was fully satisfied. Worked! If you ever try it let me know if it works.

Planning

Some quick thoughts for today. I mentioned earlier that I don't like to journal. Dr. Oz says it's one of the essentials of successful weight loss.
For me it takes a lot of time, and eventually even if I have my little note  pad at the table, I give up.
What works better for me is to plan.

I have 2 or 3 breakfasts( 200 calories) I rely on, and I very rarely change that.

Lunch; I like to have a soup. That works as long as I make sure ahead of time that I have a low calorie soup available. The rest is fairly easy. the soup fills me up so a small salad and maybe a sandwich on low cal bread keeps lunch under 300 calories.

In the afternoon I might have a fruit or yoghurt, something under a hundred calories.

Supper is always the hardest, so I'm working on menus that are quick and easy to prepare.
One is the Chicken and Vegetable Stroganoff posted on Recipes low calorie, and another is John's vegetable stir fry.

For both of these I have to watch the starchy stuff, the spaghetti and the rice.

Desserts, I make some of my Ice Cream. It satisfies my sweet tooth and somehow makes me feel full, and I don't seem to have cravings later on in the evening.
If I've worked it right and have stuck to the plan, I still have calories left for snacks. Popcorn is always a good choice.

Let me know how you're doing and if you have any favourite  tips to help us all along.
Weekend is coming up.  Sometimes it's harder to keep on track on the weekend.

Remember we should all sign in on Monday.  Signing in can be as easy as saying, Yes I'm on track, or I'll give it another try this week. 


Check on the following  Facebook groups for more recipes and more help!
Recipes low calorie
Flabuless Waist Watchers Weight Loss Group

Breakfasts

Breakfasts
"Breakfast is the most important meal of the day." Not sure if I believe that. I do believe that everyone should try and have a healthy breakfast.
Breakfast is the one meal where you can economise the most on calories.

Breakfasts should be fast, easy, filling, and at the same time low in calories.

It’s fairly easy to do this with breakfasts, since eggs, the usual breakfast staple, are so low in calories and can be made even lower by using only the whites or by using egg substitutes.

It feels good to start off the day full, and with the feeling of having lots of calories left for later on.
The following recipes use eggs with some of the yolks removed.

Use Egg substitutes for the same amount of calories i.e.;1 eggs (remove half the yolk) and 1 egg white is 52 calories, 1/4 cup egg substitute is also 52 calories.

Make a plan for the week, and have the ingredients on hand.

Choose 2 or 3 breakfast menus and stick with those. I find that breakfast is the meal where I'm the least choosy so repeating a meal every few days is fine.

Here are some breakfast choices;

 Breakfast 1 
Toast and Eggs  184 calories
1 eggs (remove half the yolk) and 1 egg white  52 calories
2 toasts ( diet bread 90 calories for 2)  
2 slices tomato 6 calories
1/2 orange 32 calories
oil spray (2/3 second) 4 calories)

Breakfast 2 Egg O’Muffin 198 calories 
1 eggs (remove half the yolk) and 1 egg white  52 calories
1 Weight Watchers English Muffin 100 calories
1/2 slice low fat cheese 15 calories
1/2 slice canadian low fat bacon 27calories
oil spray (2/3 second) 4 calories)

 Breakfast 3  Cereal Breakfast 194 calories 
 1 cup Rice Krispies  103 calories
1/2 cup strawberries  25 calories
1 tsp brown sugar 11 calories
1/2 cup 1 % milk 55 calories 
*Corn  Flakes, Product 19, Cheerios, and Rice Checks all have the same amount of calories as Rice Krispies

Breakfast 5 Omelette198 calories 

1 eggs (remove half the yolk) and 1 egg white  52 calories
1 slice onion
2 slices green pepper
1/2 slice canadian low fat bacon 27calories
oil spray (2/3 second) 4 calories)
2 toasts ( diet 90 calories for 2)  
1/2 cup strawberries 25 calories