the skinny gourmet

Entries from October 2009

the skinny on t.s.g.

October 31, 2009 · Leave a Comment

gourdHappy Halloween!  It’s the official kickoff to the Holiday Season!  For the next two months we will be bombarded with candy, treats and temptations.  Indulgence in moderation is the key:  A sip of champagne not a glass.  A piece of chocolate not a bar.  A slice of pie not a quarter of it!  Denying yourself will only make things worse – so try your best.  We will made adjustments once the delectable season has passed. 

Meanwhile, we have a bit of Skinny Maintenance to take care of.  There have been some changes this week here at The Skinny Gourmet.  First, the Skinny Shopping Lists have been updated.  The big change here is the Pantry Lists:  they have been broken down by Phase (i.e. One and Two).  Also, phase two now contains ‘cold provisions’ for your fridge and freezer – that was a suggestion by Mary M. from Peoria, Illinois.  She made a comment suggesting that the repetitive cold items on the weekly list be moved to the pantry list – that way the weekly lists only contained the bare minimum of non-pantry items saving both time and money.  So thank you Mary!  Check out the updated Phase Two Pantry list here:  http://wp.me/PCdID-fa  or under the banner section at the top of the page.  The weekly list will appear much shorter so make sure you have the pantry items stocked from day to day.

Also, don’t forget to make use of your local Warehouse Shoppers Club.  Even thought I don’t buy a lot of items each week (I average 11 items) I have saved over 500 dollars buying bulk produce and other nutrition plan based foods.  The best bargains are the frozen chicken tenderloins, holland peppers and egg beaters.  Also, buying local is a good thing to as it is fresher and helps your local economy.  So if you have the time to peruse a farmers market you can have fun while usually saving money as it is direct to you vs. the grocer middleman.

Also, don’t forget to ask questions – we have so many visitors to the website but most people ask questions privately through email – if you feel comfortable posting your questions in the posts please do.  That way everyone can see your questions and learn together.  Finally, IF  YOU’D LIKE ME TO POST A RECIPE THAT YOU WOULD LIKE TO SEE “SKINNY STYLE” JUST LET ME KNOW!  I’D BE HAPPY TO CREATE YOUR FAVORITE DISH!    Thank you so much for making The Skinny Gourmet a success.  I love working on this plan and hope that you love reading it.

Happy Halloween!

Categories: Information

menu plan 2.11w

October 30, 2009 · Leave a Comment

mussels
‘mussels mariniere’

Today I have an extra long day at work so I am posting the weekend menu plan earlier than normal – I won’t have access to a computer all day.  Tomorrow I will post the upcoming Skinny Grocery Shopping.  Also, tomorrow the Pantry List will be overhauled so you will defineatly want to take a look at that.

Halloween is Saturday this year.  The pitfalls of this holiday is, of course, the candy.  Buying a big bag of candy for the trick-or-treaters and then realizing that you only have two pieces left – and it’s the day before is not uncommon.  Try putting out a bowl of healthy munchies for you to nibble on why you pass out candy.  Then just look at Spiderman’s Dad as he stand behind his son, winded and wheezing from walking the 10 steps from the car on the street.  You certainly don’t want to be in his shape.  SO DON’T EAT THE CANDY!
Saturday:
  • Meal One:
  • 1/2 cup Scrambled Eggs http://wp.me/PCdID-3Y1
  • 1 slice turkey bacon
  • 1 small banana
  • 12 ounces black coffee
  • 4 ounces orange juice
  • Meal Two
  • 1/2 multi-grain english muffin
  • 1/2 cup original Fiber One Cereal
  • 1/4 cup skim milk
  • 1/4 cup fresh berries
  • 6 ounces tomato juice or V8 juice
  • 8 ounces ice cold water
  • Meal Three
  • 3 stuffed mushrooms (left over from earlier in the week)
  • 3 whole wheat crackers
  • 6 ounces non fat yogurt
  • 20 ounces flavored selzer water
  • Meal Four:
  • Chicken Florentine Soup http://wp.me/PCdID-5F
  • 1/2 turkey sandwich
  • Steamed Veggies of Your choice (at least 1 cup)
  • 8 ounces ice cold water
  • Meal Five:
  • Mussels Mariniere http://wp.me/PCdID-dR 
  • Frozen Steamed Veggies http://wp.me/PCdID-32
  • Small Tossed Salad
  • 1 tablespoon prepared low calorie dressing
  • 8 ounces ice cold water
  • Mult-vitamin (only with permission of your medical professional)
  • Meal Six
  • Fruit and Yogurt Parfait http://wp.me/PCdID-2B
  • 20 ounces flavored seltzer water

    • Sunday:

  • Meal One:                                                                                  
  • 1 Egg White Crepe http://wp.me/PCdID-ch                        
  • 1/2 cup fresh berries (filling for crepe)     
  • 1 tablespoon low fat sour cream (sweetened with Splenda and lemon Juice) (topping for crepe)
  • 6 ounce cup non fat fruit yogurt
  • 1 slice whole wheat toast w/ 1 tablespoon smart balance spread
  • Hot Tea or 8 ounces ice cold water
  • 6 ounces tomato or V8 juice
  • Meal Two:
  • Strawberry~Banana Milkshake http://wp.me/PCdID-9h
  • 1/2 multi-grain english muffin
  • 1 teaspoon sugar free jam or preserves
  • Meal Three:
  • Poached Pear and Gorganzolla Salad http://wp.me/PCdID-9C             
  • Small Bed of Baby Spinach or Arugala for Salad
  • 1 hard boiled egg
  • 2 Pinwheels http://wp.me/PCdID-40  
  • 20 ounces flavored seltzer water
  • Meal Four:
  • Stuffed Celery http://wp.me/PCdID-56               
  • 3 whole wheat crackers or 100 calorie equivolent
  • 20 ounces flavored seltzer water
  • Meal Five:
  • Greek Chicken and Asparagus Penne  http://wp.me/PCdID-c5
  • 1 cup Spinach Souffle http://wp.me/PCdID-3I
  • Caprese Salad http://wp.me/PCdID-3L
  • 8 ounces ice cold water
  • Multi-Vitamin (only with permission of your medical professional)
  • Meal Six:
  • 1 Almond Biscotti http://wp.me/PCdID-cR (freeze everything you aren’t eating tonight and save for future menu plans)
  • Hot Tea
  • Don’t Forget Your Dedicated Cutoff Time for each day!
  • Exercise Suggestions:
  • Beginner:  3 mile 3.5 mph walk followed by 30 mintues 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

    • Categories: Exercise Suggestions · Information

    menu plan 2.10

    October 29, 2009 · Leave a Comment

    roasted-sweet-peppers

    'roasted holland peppers'

    Holland Peppers.  You see them weekly showing up as a raw, as a topping, as a filling and roasted.  Holland Peppers can be VERY expensive but if you search for the sales or the warehouse clubs you can get a great deal.  I always buy mine in a six pack at Sam’s Wholesale Club.  Their selection is incredible.  The peppers come in two different sizes; standard and petite (as shown in today’s featured photo).  Becuase the peppers are expensive I waste nothing when it comes to prep with the exception of the stem and seeds.  Most people cut off the tip and base of the pepper and throw it away or compost it.  I use those sections of the pepper to chop and then save for salads, omelets and other recipe needs.  Here is a step by step photo guide of what I am doing at home to make the most of these expensive but tasty peppers:

    And Now Let’s Take a Look at Tommorows Menu Plan:
     
  • Meal One
  •  Strawberry~Banana Milkshake http://wp.me/PCdID-9h
  • 1/2 whole grain english muffin
  • 1/2 cup original fiber one cereal with 1/4 cup skim milk
  • 1/4 cup fresh berries OR banana to top cereal
  • 6 ounces V8 juice
  • Hot Tea or 16 ounces Black Coffee
  • Meal Two
  • 1/2 cup Mushroom and Spinach Omelet http://wp.me/PCdID-3l
  • 1/2 multi grain English Muffin
  • 1 slice turkey bacon
  • 20 ounces flavored seltzer water
  • Meal Three
  • 6 ounce cup Nonfat Yogurt
  • 1/2 cup mixed fresh berries
  • 1 crunch granola bar (low sugar if possible)
  • 8 ounces ice cold water
  • Meal Four
  • 1/2 whole wheat pita pocket
  • 1 cup steak fajita filling (from last night)
  • 1 tablespoon each: low fat sour cream/shredded cheese/pico de gallo
  • 1 cup spinach salad w/1 tablespoonlow calorie dressing
  • 20 ounces flavored seltzer water
  • Meal Five
  • Chicken Florentine http://wp.me/PCdID-4E  (double recipe and reserve 1/2)
  • Popovers http://wp.me/PCdID-cV
  • Roasted Holland Peppers  http://wp.me/PCdID-4S
  • 1 cup tossed green salad w/1 tablespoon low calorie dressing
  • 8 ounces water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • 1 biscotti (thawed from frozen batch last week)
  • Hot Tea
  • Exercise Suggestions
  • Beginner:  Resistence Training (try Reebok resistence bands)
  • Intermediate:  5K Jog (goal time >32 minutes)
  • Advanced:  Rest Day

    • Categories: Exercise Suggestions · Menu Plan · Prep & Technique

    menu plan 2.9

    October 28, 2009 · Leave a Comment

    stuffed-mushrooms2
    ’skinny stuffed mushrooms’

    Welcome Back!  We are moving quickly through the second week of Phase Two.  This will mark the 10th day of following a six meal a day plan.  At times it may seem like more food and at times less.  Tailoring the plan to your specific needs is your key to success.  The ultimate goal is to feel satisfied but not oversatiated.  Many people get very hungry around 3pm in the afternoon.  In fact, most binge eating occurs at work after lunch and before you get home for dinner.  To combat this you may have noticed that the second and third meals of each plan alternate daily:  some days have a more full meal for your third meal and some more full for your fourth.  Keeping a dedicated time you eat and revolving the quantity of the food daily will help trick your mind into telling your stomach that you are less hungry.  Of course, if you don’t have these three o’clock issues it is just fine to keep your meals the way they work best for you.  The science of eating is simply amazing.  What your body and mind does when you aren’t thinking about food is just incredible.  Give yourself the power to make the best nutritional decisions for your needs and you give yourself the power to achieve more than just your weightloss goals.  Work hard.  Listen to your Body.  Don’t cheat yourself.  Take the time to give yourself the credit.  I believe in you but YOU have to believe in yourself more.

    Here is Tomorrows Menu Plan:
  • Meal One
  • 1 Breakfast Burrito http://wp.me/PCdID-2t
  • 1/2 cup oatmeal (try steel cut)
  • 1 small banana (sliced on top of oatmeal)
  • 6 ounces V8 juice
  • 8 ounces water
  • Meal Two
  • 1/2 cup Fruit and Yogurt Parfait http://wp.me/PCdID-2B
  • 1 slice 35 calorie whole wheat toast
  • 1 teaspoon Smart Balance Spread or Sugar Free Preserves
  • Hot Tea
  • Meal Three
  • 3 Skinny Stuffed Mushrooms http://wp.me/PCdID-7C
  • 1/4 cup Roasted Holland Peppers  http://wp.me/PCdID-4S
  • 10 Cheese Cubes
  • 20 ounces flavored seltzer water
  • Meal Four
  • 1 cup Turkey Chili w/Butternut Squash (left over from last night)
  • 1 Chunky Corn Muffin
  • 1/4 cup roasted almonds
  • 6 ounce nonfat yogurt cup
  • 8 ounces water
  • Meal Five
  • Steak Fajita’s http://wp.me/PCdID-6W
  • 1/2 cup brown rice
  • 1 tablespoon each:  low fat sour cream, shredded 1% cheese, pico de gallo
  • 1 cup tossed green salad w/1 tablespoon low calorie dressing
  • 8 ounces water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Grapenuts Sunday  http://wp.me/PCdID-7N
  • Hot Tea
  • Exercise Suggestions:
  • Beginner:  30 minute beginner Yoga (try Fitv or Comcast On Demand)
  • Intermediate:  5K Walk 3.5 – 4 mph)
  • Advanced:  Core Weight Training
  • Advanced:  45 minutes or 5 miles on Elliptical at intensity level 10 or higher

    • Categories: Exercise Suggestions · Information · Menu Plan

    menu plan 2.8

    October 27, 2009 · Leave a Comment

    'chunky corn muffins'

    'chunky corn muffins'

    As beautiful as it was yesterday here in Tennessee it all slid down hill early this morning.  Today is a rainy chilly mess that just begs for some home cooking.  Today’s selections include Chunky Corn Muffins -an so a bread you ask?  I’ve been making these muffins long before I started making healthy choices.  I substituted them for cornbread because they were light and fluffy yet still spicy with a definate afterbite,  like me.  Just kidding.  This corn muffin makes a great companion to tommorows dinner, Turkey Chili with Butternut Squash.  The trick is to eat just ONE – or even share one with your sweetheart.  Freeze the rest and take one out as you need it.  You can surely tell it is Autumn reflected in the daily menu plans and recipes.  I hope you enjoy.  Note:  This is one of those times when you may not find all you need in your pantry such as white corn meal or butternut squash.  So look over the recipes well and stop at the grocery on the way home – it will be well worth it!

  • Meal One
  • 1 Almond Biscotti http://wp.me/PCdID-cR (remove from freezer)
  • 1/2 cup fresh seasonal berries
  • 1 tablespoon low fat sour cream sweetened w/Splenda (to top berries)
  • 6 ounces fresh fruit juice
  • Hot Tea or 12 ounces black coffee
  • Meal Two
  • 1 Egg White Crepe  http://wp.me/PCdID-ch or 1 whole wheat tortilla (see filling next)
  • 1/2 cup Mushroom Hashbrowns http://wp.me/PCdID-3W (filling for crepe/tortilla)
  • 1/2 cup steamed asperagus or broccoli
  • 8 ounces ice cold water
  • Meal Three
  • 1 cup southwestern chicken (left over from last night)
  • 8 Whole Wheat Tortilla Chips http://wp.me/PCdID-ad
  • 1/2 cup holland pepper sticks w/1 tablespoon prepared low calorie dip
  • 1/2 cup sugar free pudding or jell-o
  • 20 ounces flavored seltzer water
  • Meal Four
  • 1 slice 35 calorie whole wheat toast
  • 1 tablespoon reduced fat peanut butter (for toast)
  • 1 small banana - sliced (for toast - optional)
  • 6 ounce cup nonfat yogurt
  • 8 ounces water
  • Meal Five
  • Turkey Chili w/Butternut Squash  http://wp.me/PCdID-e9
  • 1/2 cup Spinach Souffle http://wp.me/PCdID-3I
  • 1 Chunky Corn Muffin http://wp.me/PCdID-dV
  • 1 cup toasted green salad w/1 tablespoon low calorie dressing
  • 8 ounces water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Baked Apple http://wp.me/PCdID-6p
  • Hot Tea
    •  Don’t forget about your dedicated cut off time – Mine is 7pm!
     
    • Exercise Suggestions
    • Beginner:  Rest Day
    • Intermediate:  45 minute moderate paced jog (tredmill or outdoor)
    • Intermediate:  Low Impact Aerobic Class
    • Advanced:  40 minutes high intensity cardio training

    Categories: Exercise Suggestions · Menu Plan

    toasted pumpkin seeds

    October 26, 2009 · Leave a Comment

    'toasted pumpkin seeds'

    'toasted pumpkin seeds'

    Note:  For Tuesday’s Menu Plan keep scrolling down

     ’Tis the season to be carving pumpkins!  I am so jealous of my next door neighbor – she has the most elaborate carved pumpkin’s that I have ever seen – the kind that win awards at contests.  If you are like most people who carve up the beloved orange gourds this time of year don’t throw away the seed!  Toast them for a fun and tasty treat.  Once the kids have carved up their pumpkins this is a fun way to continue that precious family time.  Or if you live alone it’s a better way to pass the time than watching CSI.  If you prefer to read the recipe from the recipe box click here:  http://wp.me/PCdID-ee  If not keep reading:

                      ___________________________________________________

     

    • 2 cups raw pumpkin seeds
    • Roughly 3 tablespoons olive oil
    • Sea Salt to taste

     Preheat oven to 400 F.  Thoroughly wash pumpkin seed removing any pulp remaining from the pumpkin, pat dry.  Line a large baking sheet with parchment paper and spread about 2 tablespoons of the over the surface.  In a single layer arrange the seeds.  Lightly sprinkle the remaining oil over the tops of the seed.  Crack sea salt to taste.  Roast the seeds on the top rack for 20 – 30 minutes or until browned to your liking (everyone prefers their seed roasted a certain way).  Remove from oven, stir and add a pinch more salt.  Slide the parchment to a cooling rack and cool completely.

    •  Makes 8 Servings
    • 65 calories per serving
    • 8 grams of carbohydrate
    • 3 grams of protein
    • 5 grams of fiber
    • 85 milligrams of sodium
    • 1 gram of fiber

    Categories: Recipe

    menu plan 2.8

    October 26, 2009 · Leave a Comment

    'poached pears'

    'poached pears'

         I woke up to a very crisp Autumn morning today.  Seemingly overnight the trees in my neighborhood went from a dull taupe color to explosions of reds and oranges.  I enjoyed the bright sunlight filtering through the spicy leaves as I walked in the crystal clear air.  I need to enjoy this because it will last for only five more days.  Clocks fall back on Sunday and Halloween is this weekend.  From there it is a very short drive to Thanksgiving and sunsets that darken the sky at four in the afternoon.  It is the season of harvest foods and comforting recipes best served warm with spiced cider.  This morning I was inspired to open my recipe box and revisit some of my most prized Autumnal recipes such as Chunky Corn Muffins http://wp.me/PCdID-dV, Poached Pears http://wp.me/PCdID-dY, and Sweet Potato Chips http://wp.me/PCdID-7z. I hope you enjoy these new and tasty recipes as much as I do.  I will work hard this week to post delicious recipes that you can savor and enjoy now before the hustle and bustle of the season runs over us all!

    Here is Tuesday’s Menu Plan:

  • Meal One
  • 1 cup fresh seasonal berries
  • 1 tablespoon low fat sour cream (garnish for berries)
  • 1 almond biscotti (thaw two for today)
  • Hot Tea
  • 6 ounces V8 Juice
  • Meal Two
  • 1 small banana
  • 1/2 multi-grain english muffin
  • 1 tablespoon reduced fat peanut butter
  • 8 ounces ice cold water
  • Meal Three
  • 1/2 cup Skinny Tuna Salad http://wp.me/PCdID-6G
  • 1/2 cup baby spring greens
  • 1/2 whole wheat pita pocket (for tuna salad)
  • 1/2 cup sugar free pudding
  • 20 ounces flavored seltzer water
  • Meal Four
  • 10 cheese cubes or 1 low calorie string cheese
  • 1 cup low calorie soup (i.e. Progresso Lite)
  • 20 ounces flavored seltzer water
  • Meal Five
  • Southwestern Chicken  http://wp.me/PCdID-4I
  • Southwestern Rice http://wp.me/PCdID-4K
  • Steamed Aspargus (no more than 10 stalks)
  • 8 ounces water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Poached Pear with Mandarin Orange
  • Hot Tea
    •  Don’t forget about your dedicated cut off time!
  • Exercise Suggestions:
  • Beginner:  20 minutes meditation or prayer
  • Beginner:  30 minute beginner yoga
  • Intermediate:  Rest Day
  • Advanced:  Arm, Shoulder and Back Weight Training
  • Advanced:  22 minutes on the stairmaster – any level

    • Categories: Exercise Suggestions · Menu Plan

    menu plan 2.7

    October 26, 2009 · Leave a Comment

    'shrimp new orleans'

    'shrimp new orleans'

    Mussels are my favorite food.  Period.  A simple dish of mussels, seasoned in a light broth and sea salt makes for a perfect dinner.  It took me years to figure out that I didn’t have to prepare them swimming in butter and fat to make them taste good.  They are wonderful on their own.  Some people are turned off by mussels.  I have heard many people tell me that they are too hard to prepare or they are always tough.  More often I hear people say, ‘Oh I hate mussels!’  When I question them on the last place they ate them or how they were prepare 99% of them say, ‘Well, I’ve never actually eaten one.’   Here are the basics of mussels – I hope you learn to love them as much as I have.  Mussels are kin to clams.  They are shellfish/mollusk and come in two groups;  freshwater and salt water.  Often the freshwater are cultured and farm raised with the salt water variety being wild and wonderful.  Mussels are plentiful along the northeastern shores of the US and often along the Pacific and Gulf Coasts.  They can be shipped easily, readily and inexpensively but they are also available frozen inland.  Of course, as with most anything fresh is best but frozen can be a viable substitute.  I used to live in Coastal New England where I ate my weight in Mussels weekly.  Now that I live in the middle of the country I rely on frozen but I know that if I have a special occasion that I can have them overnighted from a Massachussets Fish Monger for not too much money.

    The recipe using mussels found in the Recipe Box here at T.S.G. (Shrimp New Orleans http://wp.me/PCdID-4Q ) can use either fresh of frozen.  I would venture to say that nearly 75% of us would use frozen.  For those using fresh, if you are unsure how to clean them ask your seafood clerk or follow simple directions from the internet or a cookbook.  Most fish mongers clean the mussels and there is little work to do.  Frozen Mussels are usually flashed cooked, seasoned and frozen so that all you have to do is cook them for a couple of minutes for them to open.  They are safe to eat but there is ONE rule to eating mussels:  NEVER eat a mussel that has a cracked shell or didn’t open in the cooking process.  These are dangerous as they have been either exposed to harmful toxins (cracked) or are not cooked (unopened).  When buying the frozen variety, searched for plain but if you only have the option to buy pre-seasoned go with anything in a white wine sauce.  The others are ok but the wine sauce goes well with the recipe found here. 

    I hope that you fine mussels a delight as I do.  They are beautiful to look at and so many people think that they are a fancy dish that is expensive and formal like lobsters – it just isn’t so.  Low in fat and calories they are a great way to dress up an ordinary Monday! 

     So let’s look at Monday’s Menu Plan:

  • Meal One
  • ½ Spanish Frittata http://wp.me/PCdID-4h
  • 1 tablespoon fresh pico de gallo
  • 1 teaspoon low fat sour cream
  • 1 turkey sausage link or patty (your choice)
  • 12 ounces black coffee
  • 6 ounces V8 Juice
  • Meal Tw
  • ½ Spanish Frittata http://wp.me/PCdID-4h
  • ½ toasted pita pocket
  • ¼ cup Roasted Holland Peppers http://wp.me/PCdID-4S
  • 8 ounces ice cold water
  • Meal Three
  • 10 Cheese Cubes
  • Small Tossed Green Salad with Diced Ham
  • 1 tablespoon low calorie dressing
  • 3 wheat crackers
  • 20 ounces flavored seltzer water
  • Meal Four
  • Meatloaf Sandwich (use leftover meatloaf and low calorie wheat bread
  • 1 cup steamed broccoli floweret’s
  • 1/2 cup sugar free jell-o
  • Hot Tea or 8 ounces water
  • Meal Five
  • Shrimp New Orleans http://wp.me/PCdID-4Q 
  • Frozen Steamed Veggies http://wp.me/PCdID-32
  • 8 ounces ice cold water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Baked Apple http://wp.me/PCdID-6p
  • 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)

    • Categories: Exercise Suggestions · Menu Plan

    menu plan 2.6w

    October 23, 2009 · Leave a Comment

    'almond biscotti'

    'almond biscotti'

    Welcome to the first weekend menu plan of Phase Two.  Please notice that this menu plan is labeled 2.6w  -  the w indicates a weekend plan containing two individual plans within one post.  Posting a double weekend plan enables you to see recipes and meals for both Saturday and Sunday so that you may plan your valuable time.  The weekend is also the best days to do your prep for the upcoming week.  I block out a period of time on Sundays, usually after to church, to do my shopping and then prep all of the items I know I will need at arms reach during the week.  Among my prep chores are:  chopping onions, peppers, and garlic.  Cooking chicken breasts and cubing them so that I can toss them in many recipes quickly.  Making soups, stocks and freezing what I need.  A helpful tip about stocks:  Freeze the stock in ice cube trays and then store them in large freezer bags when frozen – it makes it easy to toss them in recipes and each cube is about 3 tablespoons – it’s like homemade boullion!  I cut cubes of cheese from large blocks and store them (cheaper than buying cubed cheese) and I buy snack-sized ziploc baggies and make 100 calorie snack packs of whole wheat crackers, fatfree pretzels, roasted almonds and peanuts.  Finally, I organize my pantry, fridge and cabinets for the upcoming week.  It takes me (not including shopping) a total of two hours to prep everything.  It sounds like an undertaking but 2 hours on Sunday saves me about 30 minutes in the morning and 30 minutes at night – so 5 hours during the week total!  It’s worth it – plus I save about 30 dollars a week buying foods I have to prep myself with the added benefit of the food being at the peak of freshness.  Let’s look at the weekend menu plan:

     
    Saturday:                                                                                   
    • Meal One:                                                                                  
    • 1 Egg White Crepe http://wp.me/PCdID-ch                        
    • 1/2 cup fresh berries (filling for crepe)     
    • 1 tablespoon low fat sour cream (sweetened with Splenda and lemon Juice) (topping for crepe)
    • 6 ounce cup non fat fruit yogurt
    • Hot Tea or 8 ounces ice cold water
    • 6 ounces tomato or V8 juice
    • Meal Two:
    • Strawberry~Banana Milkshake http://wp.me/PCdID-9h
    • 1/2 multi-grain english muffin
    • 1 teaspoon sugar free jam or preserves
    • Meal Three:
    • Poached Pear and Gorganzolla Salad http://wp.me/PCdID-9C             
    • Small Bed of Baby Spinach or Arugala for Salad
    • 1 hard boiled egg
    • 2 Pinwheels http://wp.me/PCdID-40  
    • 20 ounces flavored seltzer water
    • Meal Four:
    • Stuffed Celery http://wp.me/PCdID-56               
    • 3 whole wheat crackers or 100 calorie equivolent
    • 20 ounces flavored seltzer water
    • Meal Five:
    • 1.5 cups Spicy Chicken and Rice w/ Sauteed Cashews http://wp.me/PCdID-3e
    • 1 cup Spinach Souffle http://wp.me/PCdID-3I
    • Caprese Salad http://wp.me/PCdID-3L
    • 8 ounces ice cold water
    • Multi-Vitamin (only with permission of your medical professional)
    • Meal Six:
    • 1 Almond Biscotti http://wp.me/PCdID-cR (freeze everything you aren’t eating tonight and save for future menu plans)
    • Hot Tea
    • Don’t Forget your Dedicate Cut-Off Time ( a time you quit eating solid foods)  Mine is 7pm

    SUNDAY:

    • Meal One:
    • 1/2 cup Scrambled Eggs http://wp.me/PCdID-3Y1
    • 1 slice turkey bacon
    • 1/2 naval orange
    • 12 ounces black coffee
    • 4 ounces orange juice
    • Meal Two
    • 1/2 multi-grain english muffin
    • 1 slice deli ham (top english muffin)
    • 1 poached egg (top english muffin)
    • 1/2 cup mushroom hashbrowns http://wp.me/PCdID-3W
    • 1/2 naval orange
    • 6 ounces tomato juice or V8 juice
    • 8 ounces ice cold water
    • Meal Three
    • 10 cheese cubes
    • 3 whole wheat crackers
    • 1/2 cup fresh seasonal berries
    • 1 tablespoon low fat yogurt (top berries)
    • 20 ounces flavored selzer water
    • Meal Four:
    • 1 cup spicy chicken and rice w/sauteed cashews (left over from last night)
    • 1/2 whole wheat pita pocket (fill with spicy chicken)
    • Steamed Veggies of Your choice (at least 1 cup)
    • 8 ounces ice cold water
    • Meal Five:
    • Apple Cinnamon Meatloaf http://wp.me/PCdID-84
    • Mashed Cauliflower http://wp.me/PCdID-cc
    • Frozen Steamed Veggies http://wp.me/PCdID-32
    • 8 ounces ice cold water
    • Mult-vitamin (only with permission of your medical professional)
    • Meal Six
    • Fruit and Yogurt Parfait http://wp.me/PCdID-2B
    • 20 ounces flavored seltzer water
    • Don’t Forget Your Dedicated Cutoff Time for each day!
    • Week Ten Skinny Shopping is now available:  http://wp.me/PCdID-dC
    • Exercise Suggestions:
    • Saturday:
    • Beginner:  3 mile 3.5 mph walk followed by 30 mintues 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

    Categories: Exercise Suggestions · Menu Plan · Shopping List

    menu plan 2.5

    October 22, 2009 · Leave a Comment

     

    'popovers'

    'popovers'

    Since Sunday, when T.S.G. moved to it’s new domain www.theskinnygourmet.net and since the new format debuted, it is much easier for new readers to find us.  Not only is it easy to find the blog it’s easier to follow!  I’ve spent weeks maping out new menu plans, new recipes and new exercise suggestions.  I’ve given you my heart and soul and now it’s time for me to answer some of your questions.  So before we get to tomorrow’s menu plan, let’s see what people are asking and searching for (thanks to my handy-dandy stats button at wordpress.com)

    Q.   Hi!  My name is Julie and I was refered here by a friend.  I have a question:  I really want to do this plan but realistically how expensive is it?  I live alone and money is tight so I need to know if this will work for me.  Julie T.  from Nashville, TN 
    A.  Hello Julie – thanks for your question!  There is a lot to think about when starting a new nutrition plan and cost is right up there on the list.  This is my rule of thumb:  If you are eating out more than 8 times per week (coffee shops count, too) then this plan is cheaper.  If you are eating your breakfasts out, going out to lunch more than three times a week and eating dinner out at least twice a week you can expect to spend a lot less in the long run.  If you refer back to the beginning and look at the shopping lists you will find Pantry Pride – a post that gives you the basics of what you need in your pantry.  Once you build your “supplies” up your weekly cost will be less than 75 dollars.  And if you are eating out 8 times a week you are blowing through twice that!  Thanks for your interest Julie and I hope you find all the success you deserve in the nutrition plan!
     
    Q.  Do you follow the plan, too?  Peter G. from Tulsa, OK 
    A.  Hi Peter!  YES. YES. YES.  I actually test everything before I post it.  I follow it.  I write it.  I live it.  It is time consuming but I believe in it 150% because I have seen it work.
    Q.  How on earth does one find time to prepare all of this food???  It seems like a fantastic plan but come on, really how can one person without a personal chef do all this cooking???  Brena C.  from Huntsville, AL
     A.  Hi Brenda.  I will be the first to admit that you are right,  it is a lot of cooking.  However, with some great organizational skills, bulk prep work and smart shopping you can realistically spend about 30 minutes cooking breakfast, 20 minutes prepping lunches (at night) and about 30 – 45 mintues getting dinner ready.  The weekends (or your days off) are where you spend the time slicing, dicing, chopping, baking, and freezing.   Still sounds like a lot so this is what I tell myself when I am standing at the sinking crying over my onions:  it’s cheaper than eating out, I know every ounce of what goes into what I am eating,  it tastes SO much better because I am making it, I am thinner now then I was when I ate out most meals, and nothin’ says lovin’ like a home cooked meal.   I promise you Brenda, if you commit to the cooking your heart, waistline, spouse and kids and your bank account will love you forever.  You can do it honey!
     What People are Searching for at TSG:
    To date the number one searched for term has been “Skinny Shopping”  which you can find up in the banner area near the top of the page.
    To date the number one viewed page has been “Naked Gyro”      But I am positive that has something to do with “naked” being in the title.
     
    And now on to tomorrow’s menu plan:
  • Meal One
  •  Mango – Almond Smoothie  http://wp.me/PCdID-aO
  • 1 slice Grilled Pineapple (left over from last night)
  • 1/2 cup original fiber one cereal with 1/4 cup skim milk
  • 6 ounces V8 juice
  • Hot Tea or 16 ounces Black Coffee
  • Meal Two
  • 1/2 cup Mushroom and Spinach Omelet http://wp.me/PCdID-3l
  • 1/2 multi grain English Muffin
  • 1 slice turkey bacon
  • 20 ounces flavored seltzer water
  • Meal Three
  • 6 ounce cup Nonfat Yogurt
  • 1/2 cup mixed fresh berries
  • 1 crunch granola bar (low sugar if possible)
  • 8 ounces ice cold water
  • Meal Four
  • 1 crepe or 1/2 whole wheat pita pocket
  • 1 cup lemon pepper chicken used as filling for crepe or pocket (left over from last night)
  • 10 Cheese Cubes
  • Poached Pear & Gorganzolla Salad http://wp.me/PCdID-9C
  • 20 ounces flavored seltzer water
  • Meal Five
  • Chicken Florentine http://wp.me/PCdID-4E
  • Popovers http://wp.me/PCdID-cV
  • Steamed Asparagus seasoned with lemon juice and sea salt
  • 1 cup tossed green salad w/1 tablespoon low calorie dressing
  • 8 ounces water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Skinny Strawberry~Banana Milkshake http://wp.me/PCdID-9h
  • Exercise Suggestions
  • Beginner:  Resistence Training (try Reebok resistence bands)
  • Intermediate:  5K Jog (goal time >32 minutes)
  • Advanced:  Rest Day
  • Just For Fun?  Try a Ballroom Dance Class -  Get out there and get shakin’

    • Categories: Exercise Suggestions · Menu Plan