'chicken cordon bleu'
menu plan 3.46
February 16, 2010 · Leave a Comment
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menu plan 3.46
February 16, 2010 · Leave a Comment
'bell pepper sticks'
Breakfast
Skinny Scrambled Eggs http://wp.me/PCdID-3Y1 carb
2 slices turkey bacon 2 carbs
5 cubes sharp cheddar cheese >1 carb
2 slices tomato 1 carb
6 ounces V8 juice 8 carbs
8 ounces Black Coffee or Hot Tea 0 carbs
Snack
1/2 cup bell pepper sticks >1 carb
3 tablespoons low carb dip >1 carb
8 ounces water
Lunch
3 skinny meatballs http://wp.me/PCdID-2Q 5 carbs
1 tablespoon grated parmesan cheese >1 carbs
1 cup spinach salad 2 carbs
2 tablespoons basic vinaigrette http://wp.me/PCdID-9z 1 carb
1/2 cup sugar-free jello 0 carbs
8 ounces ice-cold water
Snack 2
1/4 cup roasted almonds 3 carbs
20 ounces flavored seltzer water
Snack 3
2 pieces skim milk string cheese 1 carb
20 ounces flavored seltzer water
Dinner
Stuffed Chicken Scallopini http://wp.me/PCdID-fT 10 carbs
1 cup Zucchini Ribbons w/Mint http://wp.me/PCdID-a3 4 carbs
1/2 cup sugar-free jello 0 carbs
8 ounces ice-cold water
Evening Beverage
Hot Tea 0 carbs
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menu plan 3.45
February 10, 2010 · Leave a Comment
'broccoli-fromage quiche'
Breakfast
1 slice (1/8th) Broccoli-Fromage Quiche http://wp.me/PCdID-hW 4 carbs
2 slices of tomato or 8 cherry tomatoes 3 carbs
6 ounces V8 juice 8 carbs
16 ounces black coffee or hot tea
Snack
10 cheese cubes (1/2″) 1 carb
2 Pinwheels http://wp.me/PCdID-40 3 carbs
8 ounces water
Lunch
1 cup tuna salad on romaine lettuce http://wp.me/PCdID-6G 2 carbs
Large Tossed Salad 2 carbs
3 tablespoons reduced calorie dressing 3 carbs
1/2 cup sugar-free jell-o 0 carbs
8 ounces ice-cold water
Snack 2
3 Stuffed Celery http://wp.me/PCdID-56 4 carbs
20 ounces flavored seltzer water
Snack 3
1 cup caprese salad http://wp.me/PCdID-3L 2 carbs
20 ounces flavored seltzer water
Dinner
Guiltless Burger http://wp.me/PCdID-ok 3 carbs
Garnish (green leaf lettuce, 1 slice tomato, sliced red onion) >1 carb
1/2 cup steamed asparagus w/ lemon juice 1 carb
Lemon Chiffon http://wp.me/PCdID-4e 2 carbs
8 ounces ice-cold water
Evening Beverage
Hot Tea
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menu plan 3.44
February 10, 2010 · Leave a Comment
'caprese salad'
Welcome Back! Don’t forget to take a look at the recipe page. Recipes highlighted in red are the low carb options that go with this phase (phase 3). So let’s take a look at what’s going on for tomorrows menu plan:
Monday:
Breakfast
1 slice (1/8th) Ham & Swiss Quiche http://wp.me/PCdID-hY 5 carbs
2 slices turkey bacon 6 carbs
2 slices of tomato or 8 cherry tomatoes 3 carbs
6 ounces V8 juice 8 carbs
Snack
10 cheese cubes (1/2″) 1 carb
2 Pinwheels http://wp.me/PCdID-40 3 carbs
8 ounces water
Lunch
1 cup tuna salad on romaine lettuce http://wp.me/PCdID-6G 2 carbs
Large Tossed Salad 2 carbs
3 tablespoons reduced calorie dressing 3 carbs
1/2 cup sugar-free jell-o 0 carbs
8 ounces ice-cold water
Snack 2
3 Stuffed Celery http://wp.me/PCdID-56 4 carbs
20 ounces flavored seltzer water
Snack 3
1 cup caprese salad http://wp.me/PCdID-3L 2 carbs
20 ounces flavored seltzer water
Dinner
Poached Salmon http://wp.me/PCdID-cN 2 carbs
1/2 cup steamed asparagus w/ lemon juice 1 carb
1 cup frozen steamed veggies (no sauce) 1 carb
Peach Chiffon http://wp.me/PCdID-4e 2 carbs
8 ounces ice-cold water
Evening Beverage
Hot Tea
Exercise Suggestions
Beginner: 45 minutes of low impact aerobics
Beginner: 15 minutes of ab work (try an on demand program on cable)
Intermediate: 30 minutes of lap swimming in olympic size pool
Intermediate: 2 mile run (4.5 mph – 4.9 mph)
Advanced: 45 minutes bicycle (stationary or traditional)
Advanced: 5K Run (goal: under 24 minutes)
→ Leave a CommentCategories: Exercise Suggestions · Menu Plan
menu plan 3.43w
February 10, 2010 · Leave a Comment
Welcome Back! Here is your weekend menu plan:
Saturday:
Breakfast:
1/2 cup Scrambled Eggs http://wp.me/PCdID-3Y1
2 turkey sausage links
1 slice 35 calorie whole wheat (or grain) toast
1 pat Smart Balance Spread
12 ounces black coffee or Hot Tea
Snack 1:
1 slice 35 calorie whole wheat toast
1 teaspoon sugar free jelly or preserves
4 ounces fruit juice
Snack 2:
1/4 cup fresh berries
6 ounce sugar free yogurt
8 ounces ice cold water
Lunch:
1 cup fresh baby spinach salad
1 tablespoon prepared low calorie dressing
2 Stuffed Celery Stalks http://wp.me/PCdID-56
6 ounces sugar free yogurt
20 ounces flavored seltzer water
Snack 3:
1 cup low calorie soup (i.e. Progresso Lite)
8 ounces ice cold water
Dinner:
Medallions of Beef with Peppercorn Sauce http://wp.me/PCdID-qo
Shrimp Almondine Stuffing http://wp.me/PCdID-fW
Seared Asparagus Tips w/lemon juice & sea salt
Small Tossed Salad
1 tablespoon prepared low calorie dressing
8 ounces ice cold water
Mult-vitamin (only with permission of your medical professional)
Evening Beverage
20 ounces flavored seltzer water
Sunday:
Breakfast:
1 Broccoli-Cheddar Omelet http://wp.me/PCdID-fG
2 turkey sausage links
1 slice 35 calorie whole wheat toast
1 teaspoon sugar free jelly (for toast)
Snack 1:
6 ounce cup sugar free fruit yogurt
Hot Tea or 8 ounces ice cold water
6 ounces tomato or V8 juice
Snack 2:
Skinny Smoothie http://wp.me/PCdID-47
Lunch:
Poached Pear and Gorganzolla Salad http://wp.me/PCdID-9C
Small Bed of Baby Spinach or Arugala for Salad
Left Overs of your choice (no more than 1 cup) (i.e. remaining soup)
20 ounces flavored seltzer water
Snack 3:
3 whole wheat crackers or 100 calorie equivolent
2 pieces string cheese (skim milk/mozzarella)
20 ounces flavored seltzer water
Dinner
1 bowl Seafood Bisque http://wp.me/PCdID-pr
Large Spinach Salad
3 tablespoons prepared low calorie dressing
3 whole wheat crackers
8 ounces ice cold water
Multi-Vitamin (only with permission of your medical professional)
Evening Beverage
Hot Tea
Exercise Suggestions:
Beginner: 3 mile 3.5 mph walk followed by 30 minutes of stretching
Intermediate: 45 minutes lap swimming or 45 minutes moderate paced jog
Advanced: 45 minutes advanced cardio: i.e. Spin Class
-
Sunday: All Levels Rest Day
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menu plan 3.42
February 5, 2010 · Leave a Comment
'chicken cordon bleu'
→ Leave a CommentCategories: Exercise Suggestions · Menu Plan
menu plan 3.41
February 4, 2010 · Leave a Comment
'skinny meatballs'
Since it is later in the day lets get straight to tomorrows menu plan:
Breakfast
Skinny Scrambled Eggs http://wp.me/PCdID-3Y1 carb
2 slices turkey bacon 2 carbs
5 cubes sharp cheddar cheese >1 carb
2 slices tomato 1 carb
6 ounces V8 juice 8 carbs
8 ounces Black Coffee or Hot Tea 0 carbs
Snack
1/2 cup holland pepper sticks >1 carb
3 tablespoons low carb dip >1 carb
8 ounces water
Lunch
3 skinny meatballs http://wp.me/PCdID-2Q 5 carbs
1 tablespoon grated parmesan cheese >1 carbs
1 cup spinach salad 2 carbs
2 tablespoons basic vinaigrette http://wp.me/PCdID-9z 1 carb
1/2 cup sugar-free jello 0 carbs
8 ounces ice-cold water
Snack 2
1/4 cup unsalted peanuts 3 carbs
20 ounces flavored seltzer water
Snack 3
2 pieces skim milk string cheese 1 carb
20 ounces flavored seltzer water
Dinner
Stuffed Chicken Scallopini http://wp.me/PCdID-fT 10 carbs
1 cup Zucchini Ribbons w/Mint http://wp.me/PCdID-a3 4 carbs
1/2 cup sugar-free jello 0 carbs
8 ounces ice-cold water
Evening Beverage
Hot Tea 0 carbs
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menu plan 3.40
February 2, 2010 · Leave a Comment
Welcome back to The Skinny Gourmet. We’ve had a lot of snow here in Nashville and school is canceled for a third day today. I’m running behind since I have the kids all day. So let’s take a look at tomorrows menu plan:
Breakfast
1 slice (1/8th) Broccoli-Fromage Quiche http://wp.me/PCdID-hW 4 carbs
2 slices of tomato or 8 cherry tomatoes 3 carbs
6 ounces V8 juice 8 carbs
16 ounces black coffee or hot tea
Snack
10 cheese cubes (1/2″) 1 carb
2 Pinwheels http://wp.me/PCdID-40 3 carbs
8 ounces water
Lunch
1 cup tuna salad on romaine lettuce http://wp.me/PCdID-6G 2 carbs
Large Tossed Salad 2 carbs
3 tablespoons reduced calorie dressing 3 carbs
1/2 cup sugar-free jell-o 0 carbs
8 ounces ice-cold water
Snack 2
3 Stuffed Celery http://wp.me/PCdID-56 4 carbs
20 ounces flavored seltzer water
Snack 3
1 cup caprese salad http://wp.me/PCdID-3L 2 carbs
20 ounces flavored seltzer water
Dinner
Guiltless Burger http://wp.me/PCdID-ok 3 carbs
Garnish (green leaf lettuce, 1 slice tomato, sliced red onion) >1 carb
1/2 cup steamed asparagus w/ lemon juice 1 carb
Lemon Chiffon http://wp.me/PCdID-4e 2 carbs
8 ounces ice-cold water
Evening Beverage
Hot Tea
→ Leave a CommentCategories: Exercise Suggestions · Menu Plan
menu plan 3.39
January 31, 2010 · Leave a Comment
Welcome Back! Short for time yet again, so let’s get straight to it:
Monday:
Breakfast
1 slice (1/8th) Broccoli-Fromage Quiche http://wp.me/PCdID-hW 5 carbs
2 slices turkey bacon 6 carbs
2 slices of tomato or 8 cherry tomatoes 3 carbs
6 ounces V8 juice 8 carbs
Snack
10 cheese cubes (1/2″) 1 carb
2 Pinwheels http://wp.me/PCdID-40 3 carbs
8 ounces water
Lunch
1 cup tuna salad on romaine lettuce http://wp.me/PCdID-6G 2 carbs
Large Tossed Salad 2 carbs
3 tablespoons reduced calorie dressing 3 carbs
1/2 cup sugar-free jell-o 0 carbs
8 ounces ice-cold water
Snack 2
3 Stuffed Celery http://wp.me/PCdID-56 4 carbs
20 ounces flavored seltzer water
Snack 3
1/2 cup Bell Pepper Sticks 1 carb
1/4 cup non-fat ranch dip 2 carbs
20 ounces flavored seltzer water
Dinner
Naked Gyro (without sauce) http://wp.me/PCdID-5y 9 carbs
2 tablespoons yogurt w/lemon juice to sub. for sauce 2 carbs
1/2 cup steamed asparagus w/ lemon juice 1 carb
1 cup frozen steamed veggies (no sauce) 1 carb
Strawberry Chiffon http://wp.me/PCdID-4e 2 carbs
8 ounces ice-cold water
Evening Beverage
Hot Tea
Exercise Suggestions
Beginner: 45 minutes of low impact aerobics
Beginner: 15 minutes of ab work (try an on demand program on cable)
Intermediate: 30 minutes of lap swimming in olympic size pool
Intermediate: 2 mile run (4.5 mph – 4.9 mph)
Advanced: 45 minutes bicycle (stationary or traditional)
Advanced: 5K Run (goal: under 24 minutes)
→ Leave a CommentCategories: Uncategorized
menu plan 3.38w
January 31, 2010 · Leave a Comment
'grilled pear & arugula salad'
Welcome to the weekend menu plan. I’ve been super busy so I apologize about the short posts:
Saturday:
Breakfast:
1/2 cup Scrambled Eggs http://wp.me/PCdID-3Y1
2 turkey sausage links
1 slice 35 calorie whole wheat (or grain) toast
1 pat Smart Balance Spread
12 ounces black coffee or Hot Tea
Snack 1:
1 slice 35 calorie whole wheat toast
1 teaspoon sugar free jelly or preserves
4 ounces fruit juice
Snack 2:
1/4 cup fresh berries
6 ounce sugar free yogurt
8 ounces ice cold water
Lunch:
1 cup fresh baby spinach salad
1 tablespoon prepared low calorie dressing
2 Stuffed Celery Stalks http://wp.me/PCdID-56
6 ounces sugar free yogurt
20 ounces flavored seltzer water
Snack 3:
1 cup low calorie soup (i.e. Progresso Lite)
8 ounces ice cold water
Dinner:
Medallions of Beef with Peppercorn Sauce http://wp.me/PCdID-qo
Shrimp Almondine Stuffing http://wp.me/PCdID-fW
Seared Asparagus Tips w/lemon juice & sea salt
Small Tossed Salad
1 tablespoon prepared low calorie dressing
8 ounces ice cold water
Mult-vitamin (only with permission of your medical professional)
Evening Beverage
20 ounces flavored seltzer water
Sunday:
Breakfast:
1 Broccoli-Cheddar Omelet http://wp.me/PCdID-fG
2 turkey sausage links
1 slice 35 calorie whole wheat toast
1 teaspoon sugar free jelly (for toast)
Snack 1:
6 ounce cup sugar free fruit yogurt
Hot Tea or 8 ounces ice cold water
6 ounces tomato or V8 juice
Snack 2:
Skinny Smoothie http://wp.me/PCdID-47
Lunch:
Poached Pear and Gorganzolla Salad http://wp.me/PCdID-9C
Small Bed of Baby Spinach or Arugala for Salad
Left Overs of your choice (no more than 1 cup) (i.e. remaining soup)
20 ounces flavored seltzer water
Snack 3:
3 whole wheat crackers or 100 calorie equivolent
2 pieces string cheese (skim milk/mozzarella)
20 ounces flavored seltzer water
Dinner
1 bowl Seafood Bisque http://wp.me/PCdID-pr
Large Spinach Salad
3 tablespoons prepared low calorie dressing
3 whole wheat crackers
8 ounces ice cold water
Multi-Vitamin (only with permission of your medical professional)
Evening Beverage
Hot Tea
Exercise Suggestions:
Beginner: 3 mile 3.5 mph walk followed by 30 minutes of stretching
Intermediate: 45 minutes lap swimming or 45 minutes moderate paced jog
Advanced: 45 minutes advanced cardio: i.e. Spin Class
-
Sunday: All Levels Rest Day
→ Leave a CommentCategories: Uncategorized
