Saturday, September 15, 2012
Hello My Wonderful Spark Friends!
My Friend Holland Want Me To Share What I Eat, So Iíll Give You A Brief Idea of My Daily Meal Plan. As I Explained Before, Iím On The Flat Belly ďDietĒ For Diabetes Meal Plan, Yet I Donít Use It As A Diet. More Like The Mediterranean Meal Plan. I Use A Lot of Healthy Oils and Other Foods.
My Meal Plan Calls For A TOTAL of 1600 Calories Per Day. Not Up To, But Required. Thatís For Three Meals And One Snack. 400 Calories Or So Per Meal. That Means Some Meals May Be A Little Over 400 Calories. My Spark Nutrition Tracker Is Set To Diabetic By Spark And I Canít Change The Values They Have In Place So At The End Of The Day A Lot Of My Values Are Over. Spark Only Allows Their Plan 1550 Maximum Calories. On This Meal Plan I Must Eat At Least One Serving Of Monounsaturated Fat At Each Meal. I Also Finally Started Measuring My Food All The Time When I Started This Plan On April 3, 2012. That Has Helped So Very Much And I Strongly Suggest That If You Donít Measure Your Servings, Please Do. I Also Track Each Meal DAILY!
BREAKFAST: Iím One Of Those People Who Like Mostly The Same Breakfast Daily. Sometimes There May Be A Change Such As Raisins Instead Of A Banana Or Walnuts Instead Of Sunflower Seeds.
Old Fashioned Oatmeal 150 cals/Almond Milk 4 oz 30 cals/ Ĺ Small Banana 46 cals/ Walnuts 2tbs 95 cals/Kroger Low Carb Yogurt Blend 60 cals /Cinnamon added Total Cals-381
LUNCH: I Also Have A Favorite Lunch. I Discovered Almond Butter And I Rather Eat Almond Butter Than Meat At Any Meal! I Enjoy It On An Artisan Tortilla Or A Joseph Oat Bran and Flax Flat Loaf Sprinkled With Nuts And Cinnamon Or Added Banana Pieces. Sometimes I Add Baby Carrots But If I Add The Full Serving Of Sunflower Seeds Iíll Have Close To The 400 Mark.
Mission Artisan Ancient Grains Tortilla 100 cals/2tbs Almond Butter (I Use Maranatha no stir) 195 cals/Sunflower Seeds 2tbs 82cals/ 10 Baby Carrots 50 cals/ Cinnamon added (I like it!) Total Cals-427
DINNER: Sometimes Itís Hard To Eat Dinner Food When Thereís Almond Butter In The House lol. But Most Days I Manage So Since I Have A Picture Of This Dish On Here Iíll Use My Shrimp Nachos.
Medium Shrimp 3 oz 90 cals/ Tortilla Chips 1oz 140 cals/2% Shredded Cheddar Cheese .25 cup 80 cals/ 10 Black Olives Sliced 50 Cals/ Spinach Ĺ cup 10/ Total cals-370
SNACK: My Normal Snack Is A Smoothie I Make Myself Or Almond Butter On Whole Wheat Bread Or Tortilla. Maybe Hummus On A Tortilla.
Almond Milk 4oz 30 cals/ Kroger Yogurt 6oz 60 cals/Flax Seed Meal 2tbs 60 cals/ Ĺ Small Banana 46 cals/ Frozen Strawberries 1 Cup 45 cals/ Almond Butter 1 tbs melted 95 cals/Dark Chocolate 72% Cocoa Small piece 67 cals/ Total cals 403
Eating So Many Calories Every Day Helps Keep You Full. Iíve Lost More Inches Than Actual Weight But Iíve Lost Weight Too. I Feel Better And Not As Deprived Being Able To Eat The Nut Butters, Black Olives And Dark Chocolate. The Dark Chocolate Should Be Higher In Cocoa But It Works For Me By Actually Curving My Appetite. This Is A Meal Plan That I Can Live With At This Time.
Other Foods: Extra Virgin Olive Oil, Cold Pressed Flax Seed Oil, Canola Oil, And Other Healthy Oils, Avocados, Edamame(Soy Beans), Black Or Green Olives, Pistachios, Pecans, Macadamias, Peanuts, Brazil nuts, Walnuts, Sunflower Seeds etc. A Serving Of The Nuts Are 2tbs With Varied Caloric Amounts. Lately Iíve Not Been Eating As Many Calories. Still Getting My Monounsaturated Fats With Each Meal. I Need To Stock My Pantry. Lol Salmon Is A Great Choice I Use Often And Other Fish Such As Pollock And Tilapia. Iíve Went Off And Ate Something Like Cookies, Candy Or Puffed Cheetos. Iíve Even Over Eaten Pirateís Booty So Many Times Iíve Decided Not To Buy Them And If You Know About Them, They Are HEALTHY Snacking. lol
My Example Meals Don't Show That I Really Do Eat A Lot Of Vegetables. I Love To Eat Black Beans And Chick Peas, Broccoli, Cauliflower, Cabbage, Sweet Potatoes, Collard Greens, Bell Peppers, Onions, Asparagus And Many Others. I Use Lots Of Seasonings Also; Love Spicy. I've Never Used A Lot Of Salt But I Do Use A Little Sea Salt On Some Foods. My Meats Are Oven Fried Or Baked Using Canned Spray. That's How I Make My Salmon Crouquettes Now. Never Going Back! I Get My 8 Or More Glasses Of Water Per Day Also. I Don't Drink Soda. I Like Drinking Fuze Slenderize. Sometimes I Plan My Meals For A Couple Of Days When I Batch Cook On Sunday, Otherwise Each Day's Meals Are Determined That Day.
Hope This Gives You Insight. I Started This Journey Eating The Low Calorie Low Fat Plan In 2007. I LIke This One Better!
Thanks For Reading My Blog! Enjoy Whatever Your Meal Plan Is!