Wednesday

Breakfast

2 eggs scrambled 199 calories
2 Tlb. Lemon potatoes, cut into small sized pieces 120 (per 240 calories for ½ cup)
2 Tlb. Mozzarella cheese 130 calories
1 slice wheat toast 60 calories
1 tsp peanut butter 47 (per 94 calories for one Tlb.)
1 tsp mixed berry jam 25 calories
Total calories for this meal 556 calories

Lunch
Water No Time for lunch today

Dinner
1 cup spaghetti with meat sauce 329 per one cup
1/2 dinner roll ) 44 (88 in one dinner roll)
1 cup salad with lettuce and tomato 15 calories
1Tlb Ken’s steakhouse lite creamy Caesar salad dressing 45(per 90 for two Tlbs.)
2 glasses red wine 176 ( per 88 calories for 1 glass)

Total calories for this meal 609alories

Total calories for today 1165 calories (1200 daily meal plan)

Tuesday

Breakfast

¾ cup honey nut cheerios 110
½ banana 53
Total for this meal 163 calories

Lunch

1 carton Yoplait fat-free key lime pie yogurt 90
1 coke cola 12 oz. 143
Total calories for this meal 233 calories

Dinner

1 Echrich beef, turkey and pork sausage 4oz. 360 calories
½ cup Greek roasted lemon potatoes 270 calories
½ cup fresh green beans 38 plus 1/3 cup red bell pepper 10
( fresh green beans are tossed with olive oil, salt and pepper, ¼ cup chicken broth and ¼ cup water and strips of red bell pepper. Steam on medium low heat until tender.)

Total calories for this meal 678 calories

Total calories for today 1054 calories (1200 daily meal plans)

Memorial Day Weekend

I am having a great Memorial Day Weekend. Using my Tablespoon measurements, I will be able to stay within my calorie count limits. What about those large serving spoons that sits into every side dish? I figured out that they triple serving sizes. Therefore, I plan on just filling mine a third of the spoon.
A lot of BBQ, potato salad, baked beans, coleslaw and of course cold beer. I like macaroni salad better for hot weather and green beans or a green bean salad with yellow green beans added and kidney beans with oil and vinegar dressing. I add minced green onion and some roasted garlic to both salads and some feta cheese too. Those two salads are better for people watching their weigh and not as heavy either. I roast a red bell pepper, skin it(350 degree oven-on a cookie sheet sprayed with Pam Olive Oil flatten the red bell pepper, also spray the red bell pepper with it. Let it roast until it’s tender. Let it cool. Carefully remove skin, slice lengthways and then across. Add to salads. Garlic- wash a whole pod, dry with paper towel.
In some foil before folding it, drizzle on some Colavita Olive Oil and a pinch of salt and pepper. Fold foil and let roast in a 350 degree oven until softened. Let cool. With a fork, carefully take out the garlic inside. Add to salads.

When the weather gets hotter, Mediterranean food inspires me. Lots of fresh lemons, interesting salads, vegetables, grilled fish, rice and pasta dishes. olives, Greek and Italian cheeses. Roasted bell peppers and roasted garlic. Icy drinks made with white wine spritzers or an ultra light beer and of course, lots of water. Desserts become fresh fruits and yogurt. A fun way to watch calories. The whole idea is to keep food for summer fresh and light.

Happy Memorial Day!!!!

Thursday

Breakfast
Toad in the hole with one slice cheese
1 slice low calorie wheat bread 70
1 egg , fried 92
½ cup orange juice 50
1 slice American cheese 105
Total calories for this meal 317

Midmorning
½ Starbucks Blueberry Muffin 175 calories (330 calories for 1 whole muffin)
A treat to go with a cup of coffee

Lunch
1 carton 6oz. Yoplait fat free strawberry yogurt 90 calories
½ large navel orange 43 calories (86 for 1 large navel orange
Total calories for this meal 133.

Dinner

Coke cola 140 calories for 12oz
Jason’s Deli Chicken Caesar Salad 3oz. 156 calories (Per 52 calories for 1oz.)
Total calories for this meal 296.

Total calories for today 921(1200 daily meals calories)

Wednesday

Recycled Breakfast

1 Luby’s white dinner roll 130 calories
3oz. Leftover Tuna fish with egg and mayo 195 calories

Total calories for this meal 325.

6 saltine crackers 75 calories (per 25 for 2 creackers)
2 slices swiss cheese 205
1 tsp mustard 5
1 carton 6oz. Yoplait lite fat free key lime pie yogurt 90 calories
Total calories for this meal 371 calories

Dinner
3oz cajun style fried chicken 94 calories
½ medium baked potato 150 calories
1 tsp butter 34 calories
1 tsp sour cream 31 calories in (1 Tlb.)
1 tsp shredded cheese 25 calories
½ cup roasted carrots 27 calories
1-cup tossed salad 50 calories
2 Tlb Ken’s Steakhouse lite creamy casear dressing 90 calories
Total Calories for this meal 501 calories

Total Calories for today 1147 calories (1200 daily meal plan)

Tuesday

Breakfast: It should be filling and it was.

1 Shipley Sausage Kolche 326 calories
Coffee

Total calories for this meal 326 calories

Lunch
Tuna with egg and mayo 6oz. 220
On two slices lettuce 10
1 slice tomato 5
Yoplait lite fat fee strawberry yogurt 6oz. 100
Total calories for this meal 335

Luby’s Salmon Croquette 321 for 1 serving
Large tossed Salad 44 calories
Ken’s Lite Creamy Cesear Salad Dressing 90 (for 2 Tlb)

Total Calories for this meal 455 Calories

Total Calories for today 1116(1200 calorie daily meal plan)

Monday

Breakfast:
Grilled cheese 321 calories
2 slices wheat bread 128 calories for 1 slice
1 slice tomato 5 calories
2 slices Kraft Fat Free cheese 60 calories(per 30 clories for 1 slice)

Total calories for this meal 321.

I had no time at all to stop and eat lunch. Later, I ate 4 saltines 50 calories ( per 25 calories for 2) and one teaspoon peanut butter 47 calories (per 94 for one tablespoon) Total calories 97 .

Dinner: I had a 3oz. mock sirloin 230 calories, ½ cup wild rice 440 (220 calories for ¼ cup) and ½ cup frozen green beans 20 calories. Total calories for this meal 690 calories.

Total calories for Today 1108 (1200 calories daily meal plan).

I am at the not hungry stage which is a good thing. However, I make sure that I eat meals. If
I don’t have much time for lunch, I will always eat a snack later or drink it on the go in the form of a low fat smoothie. Those things, they can pack on the calories.

I drink my morning coffee with just a teaspoon of fat-free half and half with a sweetener like Truvia.

*Wild rice is so good with some celery, green onion, green bell pepper and garlic(¼ cup of each.
I saute the veggies for a few minutes in a teaspoon of olive oil. I season it with some Mrs. Dash table blend. Then, I stir a cup of raw wild rice in with the vegetables. I add one cup chicken broth and one cup water. I set the burner on medium low and when the rice is almost done. I stir in some butter and parmesan cheese.

Sunday

Kfc boneless skinless breast cut in half 100 calorie s(200 caloies for 1 filet)
1-KFC biscuit 180 calories
Total calories for this meal 280

Lunch:

Chicken Taco Salad (just the salad shredded chicken, shredded cheese, avocado, lettuce and tomato(it’s served with a shell, I don’t eat the shell or the chips.) 388 calories.

Margarita On The Rocks (no salt) 168 calories
Total Calories for this meal 556 calories

Spoon Filled

2 Tablespoons =¼ cup 2 oz.
4 Tablespoons = ½ cup 4oz.
8 Tablespoons= 1 cup 8oz.
2 teaspoons = 1 Tablespoon

*It’s fun to cut calories when at a favorite Mexican place, shells, and chips pack on the calories. I don’t eat either of them.

Later in the evening snack: ½ large banana 60.5 calories chopped with 1 medium Naval orange 69 calories.
Total calories for snack: 129.5 calories with a cup of hot tea. I ate one slice wheat toast 128 calories with one tablespoon peanut butter 94 calories. Total calories 351.5 calories.

Total calories for today: 1187.5 (1200 calorie daily meal plan)

Saturday

For breakfast I just had time for a bowl(one-cup) honey nut ceerios 118 calories. Total calories for this meal 118.

For lunch, I decided to make a cheese sandwich: 2 slices wheat bread 256 calories (128 calories for 1 one)
1 slice baby swiss cheese 105 calories
1 slice Kraft fat-free American cheese 30 calories
1 teaspoon Emeril’s NY Deli Mustard 5 calories
2 leaves lettuce,shredded 10 calories
2 thin slices tomato 5
Total calories 411

Snack: 1/2 piece of key lime pie: 225 calories( 1.625 oz.) (450 for one slice 3.3 oz)

Dinner was KFC Chicken: 1 boneless skinless piece of chicken 200 calories
side of green beans 25 calories
1/4 (2 TLB) cottage cheese small curd 4% per 110 for 1/2 cup)
55 calories. Total calories for this meal was 280 calories. A meal at KFC Chicken has 2 pieces of ilchicken, one individual side, a biscuit and a medium drink. The other piece of chicken and the biscuit will be for my breakfast tomorrow. I drank unsweetened ice tea. Total calories for this meal 280 calories.

Total calories for today 1084 calories (1200 daily meal plan)

Drinks today: coffee with fat-free half and half, water, iced tea with sweetener. I like it when I can sneak in a dessert. As long as it’s counted in my daily meal plan.

Friday Oops!!!

Breakfast was bacon, lettuce and tomato sandwich with mayo
Bacon 2 slices ( cut into half to make four) 80
Lettuce 10 calories two leaves shredded
Tomato, small 2 slices 5 calories
Mayo one teaspoonful 29.5 calories (per 57 for 1 Tlb)
Wheat bread 256 (per 128 for 1 slice)
Total calories 380.5

Lunch was slim pickings but from the breakfast this morning, I had six saltine crackers 75 ( per 25 calories for 2 crackers) and two slices Kraft Fat Free cheese 60 calories.(per 30 calories for 1 slice.) Total calories for this meal 169.5

Beck’s Prime is a great place to eat. However, most of the food choices there are calorie loaded.
My choice tonite: Mediterranean salad: lettuce, salad greens, feta cheese, cherry tomatoes, cucumbers, Greek olives and two strips of red bell pepper 391 calories with 5oz. Mesquite grilled chicken added 183 and lite Caesar salad dressing 90 calories. Total calories for this meal 664 calories.

Total calories for today 1214 (1200 calorie daily meal plan.)

Most of the time I am under 1200 and if I have an oops moment. It’s not that much over anyway. Tomorrow, I will do better. The salad was fabulous. I devoured every bite.