Daily Menu

A few people have been asking me what my meal plans look like, since I've been able to achieve a 60 lb weight loss. 

I have some variations, but the following shows my daily intake (give or take.) Check out Calorie Count - it's a free menu planner/calorie counter site with helpful hints. I'm really trying to stop eating once I feel full, and just save some of the items for later as little snacks. That really helps to keep the ketosis burning. 

 Otherwise if you overeat (an oxymoron on this program, I know) it will halt progress

Sat, Aug 29 2009			Grade	Grams	Cals
	Breakfast (Daily vitamin & K-Lyte tablet #1)
	Egg, White - Raw, Fresh		A	74	36
	Tomatoes - Cherry, on the Vine			100	18
	Nature's Own 100% Whole Grain Sugar Free Bread		A-	50	100
	Radishes - Raw		A	4	1
	Coffee, Decaffeinated			237	0
	Organics Applesauce Unsweetened		A	125	59
	Wheat Bran		A	16	30
	SPLENDA No Calorie			20	0
	Milk, Reduced Fat, Fluid, 2% Milkfat - With Added Vitamin A		A-	8	4
	Lunch (K-Lyte tablet #2)
	Turkey, All Classes, Meat Only - Cooked, Roasted		B	100	170
	Salad, Vegetable, Tossed - Without Dressing		A	276	44
	Tomatoes - Cherry			365	69
	Celery - Raw		A	40	6
	Cucumber, Peeled - Raw		A	158	19
	Fat Free Italian Dressing		B+	17	11
	Radishes - Raw		A	6	1
	Dinner (steam all in Ziploc Steamer bag)
	Peppers, Sweet, Red - Cooked, Boiled, Drained, Without Salt		A	34	10
	Asparagus - Cooked, Boiled, Drained		A	90	20
	Squash, Summer, Zucchini, Includes Skin - Cooked, Boiled, Drained, Without Salt		A	90	14
	Brussels Sprouts - Cooked, Boiled, Drained, Without Salt		A	90	32
	Garlic - Raw		A	3	5
	Spices, Ground Black Pepper			1	0
	Chicken, Breast, Meat Only - Cooked, Roasted		B	50	83
	Snacks
	Strawberry Gelatin Desserts - Sugar Free Low Calorie		A	184	15
	Apples - Gala		A	152	75
	Lemons - Raw, Without Peel		A	212	62
	Coffee, Decaffeinated			237	0
Total Calories Consumed					881

I tend to eat an extra Jello cup instead of an apple in the evening. 

I'll usually eat all my meat at breakfast and lunch, and only have vegetables at supper to keep my system lighter at night. As well, I'll only eat bread every other day, and eat instead 5 PC Ancient Grain crackers and 2 Multifibre Melba toast for the day. Much lighter and no salt. 

I don't drink any Diet Coke or eat anything with aspartame (eg. Juicy Fruit gum, etc.) since it just retains water like crazy! 

 For tomorrow, I'll likely do the following:

 

Sun, Aug 30 2009			Grade	Grams	Cals
	Breakfast
	Egg, White - Raw, Fresh		A	74	36
	Spinach - Raw		A	60	14
	Tomatoes - Cherry, on the Vine			100	18
	Dill Weed, Dried		A	3	8
	Organics Applesauce Unsweetened		A	125	59
	Coffee, Decaffeinated			237	0
	Raspberries		A	15	8
	Asparagus		A	90	20
	Chicken, Breast, Meat Only - Cooked, Roasted		B	50	83
	Lunch
	Crackers, Melba Toast, Wheat		A-	10	37
	Celery		A	40	6
	Tomatoes			100	18
	Peppers, Sweet, Red		A	34	10
	Honey Maple Turkey Breast Extra Lean			99	113
	Cauliflower - Cooked, Boiled, Drained, Without Salt		A	62	14
	Broccoli - Cooked, Boiled, Drained, Without Salt		A	140	49
	Fat Free American Singles		B-	21	30
	Dinner
	Blue Menu Ancient Grains Snack Crackers		B+	10	42
	Asparagus		A	90	20
	Squash, Summer, Zucchini, Includes Skin		A	90	14
	Bok Choy, 1/2 head, raw - Veggie Nutrition Facts		A	113	14
	Becel Topping and Cooking Spray			10	0
	Curry Paste - Tandoori			25	28
	Sauce, Soy			15	5
	Tomatoes			100	18
	Snacks
	Oranges - Raw, California, Navels		A	140	69
	Coffee, Decaffeinated			237	0
Total Calories Consumed					730

As you can see, I add some spices for variety - tandoori curry, garlic, pepper and others when I want to dress up the veggies and meat. I also use cayenne pepper (excellent for the circulation) or basil, oregano, dill and a ix of Provence spices for flavour. Here's my Monday look-ahead plan. 

Note I always eat the heaviest meat in the morning and lunch, to fill my belly and give me energy throughout the day. As a weigh-in trick too, I will take my vitamins and a small amount of protein before weighing in at the clinic; then eat the rest and have my coffee once I get to work (around 8 a.m.) That way I'm not an extra 8 oz for weigh-in...

Mon, Aug 31 2009			Grade	Grams	Cals
	Breakfast
	Beef, Top Sirloin - Separable Lean Only, Trimmed To 1/4" Fat, Select, Cooked, Broiled		B+	99	184
	Organics Applesauce Unsweetened		A	125	59
	Coffee, Decaffeinated			237	0
	Nature's Own 100% Whole Grain Sugar Free Bread		A-	25	50
	Lunch
	Light Dressing		A	16	37
	Egg, White		A	74	36
	Celery		A	40	6
	Blue Menu Ancient Grains Snack Crackers		B+	10	42
	Apples		A	152	75
	Cucumber, Peeled		A	50	6
	Chicken, Breast, Meat Only		B	50	83
	Dinner
	Bok Choy, 1/2 head, raw		A	113	14
	Asparagus		A	90	20
	Squash, Summer, Zucchini, Includes Skin		A	90	14
	Peppers, Sweet, Red		A	34	10
	Cauliflower		A	62	14
	Snacks
	Lemons		A	212	62
	Coffee, Decaffeinated			237	0
Total Calories Consumed					710

Hope this helps!