LLWOODSTOCK

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Week of Jan. 6-12 Eating Plan

Sunday, January 06, 2008


I'm putting my eating plan in writing. I should be able to stick to it better this way. I will do this weekly, therefore I will be doing lots of blogging wihch is a good thing. I took these plans from glamour.com 30 day makeover challenge. I modified them to my liking. There wasn't much to change. What I love about this plan is that its easy and its made from real everyday foods. Also, the eating plan is altered because I want to work out 4x's a week in the morning and 2x's a week in the afternoon. This week I have a bunch of veggies and fruits to eat before they go bad. So this week will be filled with lots of salads and some stir fry's. Here goes nothing!

Sunday, January 6

Breakfast:
2 pieces French Toast (made with whole wheat bread)
1 tbsp maple syrup (sugar free)
½ cup strawberries

Snack:
2% cheese stick
4 wheat crackers

Lunch:
3 cups mixed salad greens with
2 oz turkey breast
1 oz low-fat cheddar cheese
1 tbsp south beach ranch dressing
1 apple

Snack:
Sugar free strawberry jello

Dinner:
4 oz salmon
2 cups of spinach stir fried in 1 tbsp of olive oil and onions
½ cup brown rice
Sugar free jello pudding

Monday, January 7

Pre-workout Breakfast:
Fat Free vanilla yogurt

Post-workout Breakfast:
3/4 cup whole grain cereal
3/4 fat free soy milk
pineapple juice

Snack:
1 apple

Lunch:
2 slices whole wheat bread with:
3 oz sliced turkey breast
1 tbsp light mayo
1 pc green leaf lettuce
1/2 tomato
1 apple (this is from snack, just in case I don't eat it)

Snack:
1 cup sugar free strawberry jello

Dinner:
Stir-fry in 1 tbsp olive oil
1/2 cup onion
1/2 cup spinach
1/2 cup cucumbers
1/2 cup broccoli
2/3 cup brown rice

Tuesday, January 8

Breakfast:
Kashi Oatmeal
1/2 cup fat free soy milk

Snack:
2% cheese stick
4 wheat crackers

Lunch:
leftovers from Monday's Dinner

Snack:
1 sugar free jello pudding

Dinner:
1 cup mixed salad greens:
3 oz. grilled chicken
1/2 cup cucumber
1/2 cup tomato
3/4 2% cheese crumbles
1 tbsp south beach ranch dressing

Snack:
1 sugar free popsicle

Wednesday, January 9

Pre-workout Breakfast:
Fat Free vanilla yogurt

Post-workout Breakfast:
3/4 cup whole grain cereal
3/4 fat free soy milk
6 oz pomgrante juice

Snack:
2 celery stalks with 1 tbsp of natural peanut butter

Lunch:
leftovers from Tueday's Dinner

Snack:
1 sugar free jello pudding

Dinner:
1 cup mixed salad greens:
3 oz. lean ham
1/2 cup cucumber
1/2 cup tomato
3/4 2% cheese crumbles
1 tbsp south beach ranch dressing

Snack:
1/2 cup mango sorbet

Thursday, January 10

Breakfast:
1 whole wheat english muffin
1 scrambled egg white
1/2 oz 2% shredded cheddar cheese

Lunch:
2 slices whole wheat bread
2 slices lean ham
2 tsp mustard
1 tomato
1/2 cup cucumber slices
1 apple

Snack:
12 low salt peanuts

Dinner:
4 oz salmon
1/2 cup broccoli
3/4 cup brown rice
1/2 cucumber, sliced and 1/2 tomato sliced
1 tbsp olive oil
1 tbsp red winegar

Snack:
1 sugar free jello pudding
fat free cool whip

Friday, January 11

Pre-workout Breakfast:
Kashi Oatmeal
1/2 cup soy milk

Post-workout Breakfast:
3/4 cup whole grain cereal
3/4 fat free soy milk
6 oz pomgrante juice

Snack:
1 apple

Lunch:
1 cup mixed salad greens:
3 oz. grilled chicken
1/2 cup cucumber
1/2 cup tomato
3/4 2% cheese crumbles
1 tbsp south beach ranch dressing

Snack:
12 peanuts

Dinner:
4 oz salmon
1/2 cup broccoli
3/4 cup brown rice
1/2 cucumber, sliced and 1/2 tomato sliced
1 tbsp olive oil
1 tbsp red winegar

Saturday, January 12

Breakfast:
1 whole wheat english muffin
1 scrambled egg white
1/2 oz 2% shredded cheddar cheese
1 slice turkey bacon

Snack:
Fiber One Fiber Bar

Lunch:
1 cup mixed salad greens:
3 oz. grilled chicken
1/2 cup cucumber
1/2 cup tomato
3/4 2% cheese crumbles
1 tbsp south beach ranch dressing

Snack:
2 celery stalks with 1 tbsp of natural peanut butter

Dinner:
Whole grain pasta
Grilled shrimp
2 cups mixed salad greens
1 tbsp Fat Free Kraft Italian dressing
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Member Comments About This Blog Post
  • BABYLOWE
    This sounds delicious! I'll be stealing some great ideas.
    4697 days ago
  • MRSNICKY
    Looks like a great meal plan, I hope it works well for you.
    4857 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

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