This week’s menu

Nov 12

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It’s been awhile since I’ve dug deep into my fitness goals… I’m still working out 3 to 4 times a week but have managed to gain about 5 pounds over the last 6 months :(.  Much of it has been due to my new schedule…and improper use of planning….

So I’m providing this week’s menu and will update you on any progress OR setbacks that happen this week

 

Monday

  • Breakfast: Egg whites, half slice of American cheese on whole wheat toasted bread/ Cup of Grapefruit juice/ Pear
  • Lunch: Salad with sliced chicken, 2 tablespoons of fat free salad dressing (I chose Kraft Zesty Italian)
  • Dinner: Chicken Marsala… (boneless chicken breast, sherry wine, marsala wine, mushrooms)/ two servings of veggies: spinach and zucchini
  • Snacks: Apples and peanut butter,  2 turkey rolls (with swiss cheese)

Tuesday

  • Breakfast: Protein Shake (syntha6 vanilla blend protein with peaches/strawberries and 1/2 cup of almond milk)
  • Lunch: Spinach and Mushroom Quesadilla
  • Dinner: Cajun Chicken breast/ brown rice and green beans
  • Snacks: Pretzel Crisps (10), Cup of Greek Yogurt

Wednesday:

  • Breakfast: Grilled cheese sandwich (whole wheat bread..ALWAYS)
  • Lunch: Turkey sandwich on Whole wheat bread, (1 tsp of mayo.., slice of muenster cheese, lettuce, red onion)/side of carrot sticks
  • Dinner: Jerked shrimp with a serving of stir fried veggies (bell peppers, onion, broccoli)
  • Snacks: Skinny Pop (popcorn, Nature Valley Apple Crisp bar

Thursday

  • Breakfast: Fruit smoothie (light greek yogurt, blueberries, strawberries, half of banana, OJ)
  • Lunch: Grilled chicken sandwich (use leftover chicken from Tuesday’s dinner)
  • Dinner: Fajita bowl (using marinated steak instead of chicken, red onions, peppers, black beans, brown rice)—> recipe: http://www.simplyscratch.com/2013/03/chipotle-chicken-fajita-rice-bowl.html
  • Snacks: Tortilla chips (10) and salsa, Pear

Friday

  • Breakfast: 1 whole grain waffle and 1 large egg white
  • Lunch: 1/2 turkey sandwich, salad ( 2 tblsp of dressing)
  • Dinner: Stuffed Pepper Soup (recipe:http://www.tasteofhome.com/recipes/stuffed-pepper-soup)
  • Snacks: small baked potato topped with salsa, apple with peanut butter

 

Drinks: 

1 cup of grapefruit juice daily

4 water bottles daily (add lemon in the morning)

 

About Ochopinko

See "why weight loss" section :)

Posted on November 12, 2013, in Uncategorized and tagged , . Bookmark the permalink. 2 Comments.

  1. Kili | November 16, 2013 at 12:15 am

    Please share your recipe for the red beans and rice. That plate looks delicious!

    Reply
    • Ochopinko | November 28, 2013 at 3:56 pm

      Hey! It was just brown rice, I boiled some red beans (you can use canned ones if salt isn’t a worry for you), chopped a few green onions… add a teaspoon of olive oil in a cooking pan then I added everything together and spiced it with cumin, chili powder, garlic powder, and a tad bit of salt… (don’t keep it on the pan too long…takes all of three mins after everything is mixed together)…enjoy 🙂

      Reply

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