the skinny gourmet

Entries from November 2009

menu plan 2.38

November 30, 2009 · Leave a Comment

'shrimp creole'

 Welcome to the Skinny Gourmet – this is the first of five pre-recorded menu plans.  I am currently on vacation.  If you email or comment and I don’t respond it is because I have no access to email but will answer correspondence as soon as I can.  Have a great week!-Scott

 

 

 

  • 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 asparagus or broccoli
  • 8 ounces ice cold water
  • Meal Three
  • Meat Loaf Sandwich (meatloaf from last night)
  • 1/2 cup mango salsa http://wp.me/PCdID-9w
  • 8 Whole Wheat Tortilla Chips http://wp.me/PCdID-ad
  • 1/2 cup cooked brown rice
  • 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
  •  Shrimp Creole http://wp.me/PCdID-fA
  • 1/2 cup Spinach Souffle http://wp.me/PCdID-3I
  • 1 Chunky Corn Muffin http://wp.me/PCdID-dV (thawed from frozen batch)
  • 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
  • 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 (treadmill or outdoor)
    • Intermediate:  Low Impact Aerobic Class
    • Advanced:  40 minutes high intensity cardio training

    • Categories: Exercise Suggestions · Menu Plan

    menu plan 2.37

    November 30, 2009 · Leave a Comment

    'macaroni & cheese'

        This will be the last “live” menu plan for the next six plans.  I am taking the time today to make out those six pre-recorded plans as I will be on vacation in Washington D.C.  I plan to tour some great places as well as eat at a couple of great restaurants.  I love to experience fine French Restaurants.  The D.C. area is supposed to have some of the best in the country.  As most of you know, currently, my favorite restaurant in the world is JeanRo in Cincinnati, OH.  SO we shall see if Chanterelle or Montmartre measure up. 

    Meanwhile, I am going to “record” the plans and find access to a WiFi whilst in D.C. and post them daily.  I didn’t want to release them all at the same time because the last time I did that dozens of subscribers were upset that they couldn’t find the right plan for the right day.  So I will attempt to release the plans on a timely basis, hopefully in the mornings.
     
    Until then let’s look at the  last live post and then I will be on my way!
     
  • Meal One
  • 1 spinach & mushroom omelet  http://wp.me/PCdID-3l
  • 1/2 cup steel-cut oatmeal
  • 1/2 sliced pear
  • Hot Tea
  • 6 ounces V8 Juice
  • Meal Two
  • 1/2 sliced pear
  • 4 slices sharp white cheddar cheese (1″x1″x1/4″ slices)
  • 1/2 cup low-fat cottage cheese
  • 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
  • 1 stuffed red pepper (left over from last night)
  • 1 cup low-calorie soup (i.e. Progresso Lite)
  • 10 cheese cubes
  • 20 ounces flavored seltzer water
  • Meal Five
  •  Apple Cinnamon Meatloaf http://wp.me/PCdID-84
  • Macaroni and Cheese  http://wp.me/PCdID-a7
  • Steamed asparagus (no more than 10 stalks)
  • 8 ounces water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Grapenut’s Sundae http://wp.me/PCdID-7N
    •  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:  Leg & Back Weight Training
  • Advanced:  22 minutes on the stairmaster – any level

    • Categories: Exercise Suggestions · Menu Plan

    menu plan 2.36

    November 29, 2009 · Leave a Comment

    'fruit & yogurt parfait'

      Some people consider Halloween to be the kick off to the Holiday Season.  I feel more that Thanksgiving is, but that is just must feeling.  It seems to me that after Thanksgiving it is one nonstop party from Black Friday until Christmas Eve.   Then we rest for a day by going to church or celebrating with family and friends.  And it’s all tied up in a neat bow with ringing in the new year.  Or in this case, a new decade.  If you combine the party food, running around and stress it’s now wonder people gain, on average, 6.8 pounds during the Holiday Season.  That’s an average folks:  I personally gained 11 pounds three Holiday seasons ago.  The reality is, as we age, two things happen:  1.  the holidays come faster and faster each year and 2.  it is increasingly difficult to shed those extra pounds.  We all know that as we age our metabolism slows.  Hopefully, with The Skinny Gourmet, you can make it through with a minimum of damage – armed with knowledge.  Over the next several weeks you will find posts that are more of a survival guide to the holiday season.  My Christmas Wish this year is first that you are healthy.  Together we will make it through one land mine at a time.  Until then, lets look at tomorrows menu plan:

     
  • Meal One
  • 1/2 Broccoli Cheddar Omelet http://wp.me/PCdID-fG (other 1/2 for later)
  • 1 turkey sausage link or patty (your choice)
  • 4 – 6 cherry tomatoes & 1/2 cup low fat cottage cheese
  • 12 ounces black coffee
  • 6 ounces V8 Juice
  • Meal Two
  • ½ Broccoli Cheddar Omelet http://wp.me/PCdID-fG (saved from Meal One)
  • ½ toasted pita pocket or Egg White Crepe (wrapper for Omelet)
  • ¼ cup Mushroom Hashbrowns http://wp.me/PCdID-3W
  • 8 ounces ice cold water
  • Meal Three
  • Fruit & Yogurt Parfait http://wp.me/PCdID-2B
  • 1 small banana or navel orange
  • 20 ounces flavored seltzer water
  • Meal Four
  • Small Slice of lasagna (from last night)
  • Asparagus (from last night or fresh)
  • Caprese Salad http://wp.me/PCdID-3L
  • 1/2 cup sugar free pudding
  • Hot Tea or 8 ounces water
  • Meal Five
  • Stuffed Red Peppers  http://wp.me/PCdID-7e
  • Frozen Steamed Veggies http://wp.me/PCdID-32
  • 1 chunky corn muffin http://wp.me/PCdID-dV
  • 8 ounces ice cold water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Peach Cobbler http://wp.me/PCdID-99
  • Hot Tea
  • Exercise Suggestions
  • Beginner:  45 minutes of low impact aerobics
  • Beginner: 15 minutes of arm & shoulder work (try an on demand program on cable)
  • Intermediate:  30 minutes of lap swimming in olympic size pool
  • Intermediate:  5K jog (your own pace)
  • Advanced:  45 minutes elliptical (set over level 10)
  • Advanced:  5K Run (goal:  under 24 minutes)

    • Categories: Exercise Suggestions · Menu Plan

    contact the skinny gourmet

    November 28, 2009 · Leave a Comment

                     This week I have been asked several times: What is best way to contact The Skinny Gourmet?

    The best way to reach me as well as other readers is to ask a question via the comment box below each post or page within the Blog itself.  I doubled checked to make sure that the comments were turned on - and they are.  I have been curious why so many people preview the Blog but so few make comments or ask questions.  I know it was really rude of me to ask but I had to know.  So I asked a reader who asked me a question and they said that they did not feel comfortable making public comments.    I respect everyone’s right to privacy and would never ask someone to make public that they would not to.  However, if you do feel comfortable allowing other subscribers and readers read your comments we can all learn together.  On average I get about 20 emails a day but only about 1 comment a week.  Of course, I will still answer all emails that you send me as I always have.  But I wanted to make sure that all subscribers, readers and visitors had as many options at their fingertips to find me.  So you may now comment within the posts directly via WordPress (the blog administrator), follow me on Twitter or email the blog directly at Gmail.  To do any of these you may click on the following links:

    Categories: Information

    menu plan 2.35w

    November 27, 2009 · Leave a Comment

    'caramelized onion & fontina lasagna'

      Are you recovering from your Black Friday excursions or are you still semi-comatose from your Post Thanksgiving Feast?  Either way, I trust that you all are having a great kickoff to your Holiday Celebrations!  There is so much to be Thankful for this year!

    I know that everyone is busy attending to many different things so I won’t waste time – let’s look at tomorrows menu plan:

    Note:  If you are inundated with Thanksgiving Leftovers you may substitute Meal Five from Menu Plan 2.34 to make use it all.  If not, proceed to tomorrow’s menu plan:
     
     
    Saturday:
  • Meal One:
  • 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
  • 4 ounces orange juice
  • Meal Two
  • 1/2 multi-grain english muffin
  • 1 teaspoon sugar free jelly or preserves
  • 1/4 cup fresh berries
  • 6 ounces tomato juice or V8 juice
  • 8 ounces ice cold water
  • Meal Three
  • 2 Pinwheels  http://wp.me/PCdID-40 
  • 1/2 cup fresh baby spinach (bed for pinwheels)
  • 3 cherry or grape tomatoes
  • 2 Stuffed Celery Stalks http://wp.me/PCdID-56
  • 6 ounces non fat yogurt
  • 20 ounces flavored seltzer water
  • Meal Four:
  • 1 cup low calorie soup (i.e. Progresso Lite)
  • 1 slice Ham & Swiss Quiche http://wp.me/PCdID-hY 
  • Steamed Veggies of Your choice (at least 1 cup)
  • 8 ounces ice cold water
  • Meal Five:
  • Caramelized Onion & Fontina Lasagna http://wp.me/PCdID-kX
  • 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)
  • 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
  • Hot Tea or 8 ounces ice cold water
  • 6 ounces tomato or V8 juice
  • Meal Two:
  • Mango-Almond Smoothie  http://wp.me/PCdID-aO
  • 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
  • Left Overs of your choice (no more than 1 cup) (i.e. remaining soup)
  • 20 ounces flavored seltzer water
  • Meal Four:
  • Stuffed Celery http://wp.me/PCdID-56  (from yesterday)             
  • 3 whole wheat crackers or 100 calorie equivolent
  • 20 ounces flavored seltzer water
  • Meal Five:
  • Stuffed Dover Sole  http://wp.me/PCdID-c9
  • Mediterranean Roasted Ratatouille  http://wp.me/PCdID-jf
  • 8 ounces ice cold water
  • Multi-Vitamin (only with permission of your medical professional)
  • Meal Six:
  • Pumpkin Bread Pudding w/Whisky Sauce http://wp.me/PCdID-iS
  • Hot Tea
  • Don’t Forget Your Dedicated Cutoff Time for each day!
  • 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

    Categories: Exercise Suggestions · Menu Plan

    menu plan 2.34

    November 26, 2009 · Leave a Comment

    'egg white crepes'

      Welcome Back to The Skinny Gourmet!  Are you still skinny after your Thanksgiving Feast?  If you overindulged all you need to do is get right back on the program.  Don’t allow yourself to get trapped in old patterns that are hard to pull out of.  If you didn’t over indulge then you can rest easy and continue moving forward.  We are now right in the middle of the Holiday Season – up next?  The endless parade of Holiday Parties with all the traps and temptations.  In the coming week The Skinny Gourmet will publish a Holiday Party Survival Guide to help you navigate through the land mines of Warm Cheesecake Bites and Deep Fried Confections. 

    Tomorrows menu plan makes use of the recipe for Egg White Crepes.  Crepes are the PERFECT way to dress up your Thanksgiving Leftovers.  Make sure to check your freezer to see if you have any frozen from the last batch then rotate them out and freeze the new ones.   So, if you aren’t too sleepy from eating, here is tomorrows menu plan:

  • Meal One
  •  Strawberry~Banana Milkshake http://wp.me/PCdID-9h
  • 1/2 whole grain english muffin
  • 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 Frittata http://wp.me/PCdID-4h
  • 2 turkey sausage links
  • 20 ounces flavored seltzer water
  • Meal Three
  • 6 ounce cup Nonfat Yogurt
  • 1 crunchy granola bar (low sugar if possible)
  • 8 ounces ice cold water
  • Meal Four
  • 1/2 whole wheat pita pocket
  • 1/2 cup skinny tuna salad http://wp.me/PCdID-6G
  • 1 cup spinach salad w/1 tablespoons low calorie dressing
  • 20 ounces flavored seltzer water
  • Meal Five
  • Egg White Crepes http://wp.me/PCdID-ch
  • Left over Entree Items wrapped in Crepes
  • Roasted Holland Peppers  http://wp.me/PCdID-4S
  • Small Tossed Salad w/1 tablespoon Low Calorie Dressing
  • 8 ounces water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Left Over Dessert Item from yesterday (your choice)
  • 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

    thanksgiving menu plan 2.33

    November 25, 2009 · Leave a Comment

    'happy thanksgiving'

      Tomorrow is the Thanksgiving Holiday.  I wish the very best for you and your family and I thank you from the bottom of heart for subscribing or reading The Skinny Gourmet.  Yesterday I posted the thanksgiving prep guide.  This guide gives you everything you need to prepare a great low-calorie, low-fat and high taste menu for tomorrow.  Of course, you may have your own traditions and plans but I am excited about this menu plan for two reasons:  First, the menu (with the exception of Spinach Souffle and Shrimp Almondine Stuffing) was entirely designed by you the reader.  The recipe contest earlier in the month provided great recipes.  In fact, during the up coming months I’d love to feature more of the submitted recipes.  So don’t be surprised if you get an email from me asking if I may use a recipe that you submitted.  And second, I’ve tested all of the recipes and they are just wonderful.  They would make a great addition to your classic recipes or start a new tradition by using all the recipes.

    As you may already know, once per phase there is a Free Day.  This is a day in which there is no structured menu plan.  Please note that a free day doesn’t mean fall off the wagon and onto a cheesecake.  What it does mean is you are free to make selections on your own, watch your portion sizes and make sure you get your veggies and water.  It’s ok to enjoy a SMALL treat such as a small piece of pie, cake or even a bite of ice cream.  I know its tough to have these things in front of you and not be able to eat a half a pie or gallon of ice cream.  And you may ask how can I be so cruel as to let you have just a bite – but these are temptations, especially if you have kids, that you are faced with everyday.  The real world is filled with fried delights and sugarplum cotton candy.  Anything more than a taste is wrong.

    Finally, I’d like to take a moment to reflect on Thanksgiving.  If you are like me you have SO much to be grateful for.  The Skinny Gourmet is a free site in which I ask nothing but your dedication.  This holiday season, if you could find a way to give back to someone in need.  You could volunteer your time, donate canned goods or volunteer at a shelter or soup kitchen.   This year, more than ever, people everywhere are in need.  It is amazing to me, in this day and age, that you and I can choose if we want to make recipes from theskinnygourmet.net or our own traditional recipes when so many have no choice but to eat what a soup kitchen has given them.  It’s tough but if you could make this Thanksgiving better for just ONE person then happiness can spread.

    Happy Thanksgiving Friends and May God Bless You All.

    Categories: FYI · Information · Menu Plan

    thanksgiving prep guide

    November 24, 2009 · 1 Comment

    Note:  If you are searching for menu plan 2.32 please scroll down past the prep guide.  Well, after all that talk and lead up it is finally here!  By now most of you will be at your Thanksgiving destination or nearly there.  If you are staying home and your family is coming to you, well, God Bless You.  As I have posted early in the month I am in Massachusetts posting remotely.  This will be the first Thanksgiving in over a decade that I did not prepare what I lovingly refer to as “the Thanksgiving experience”.  Seriously, as a general rule, my Thanksgiving Meals have been like a ride at Disney World.  In the end, who hasn’t spent two days (or three) cooking a meal that 16 people eat in 10 minutes? 

    This year is the first year that I have kept a Blog and the first reflecting the holidays.  In an effort to get you, the subscribers and readers involved in picking healthy holiday recipes, I devised the Recipe Contest.   The finalists in each category have a place at The Skinny Gourmet’s table on Thursday so it will all be reflected in the Thanksgiving menu plan.  For now, there is a little extra prep that needs to be done in order to keep Thanksgiving running smooth.

    Each recipe link is posted below.  Beside each post will have the prep time, cook time and finish time so that you can judge how long it will take you to get everything ready.  So if you are planning on a 2pm sit down time you will know how long it will take you to get it together.  So, let’s start looking at what needs to be done:

    • Thanksgiving Centerpiece Appetizer http://wp.me/PCdID-jx
    • Prep Time:  20 minutes to skewer cheese/olives:  Wednesday Night
    • Cook Time:  0 minutes
    • Finish Time:  10 minutes:  Thursday 1 hr before serving
    • Turkey Tetrazzini Soup http://wp.me/PCdID-k3
    • Prep Time:  With Cashew Cream on Hand – 25 minutes  Wednesday Night
    • Cook Time:  30-40 minutes:  Wednesday Night
    • Reheat TIme:  15 minutes:  Thursday 30 minutes before serving
    • Finish Time:  5 minutes:  Serve Buffet or Ladled into bowls and served tableside
    • Marinated Cranberry & Pear Salad http://wp.me/PCdID-k8
    • Prep Time:  45 minutes Wednesday Afternoon (including 30 minute marinade time)
    • Cook Time:  0 minutes
    • Finish Time:  5 minutes:  Thursday 15 minutes before serving
    • Braised Parsnips with Pearl Onions http://wp.me/PCdID-kk
    • Prep Time:  15 minutes:  Thursday – 3 hours 15 minutes before serve time
    • Cook Time:  60 minutes: Thursday – 3 hours before serve time
    • Reheat Time:  10 minutes:  Thursday – 10 minutes before serve time
    • Spinach Souffle http://wp.me/PCdID-3I
    • Prep Time: 15 minutes:  Wednesday Night
    • Cook Time:  25 minutes:  Wednesday Night
    • Reheat Time: 4 minutes in microwave:  Thursday 5 minutes before serving
    • Shrimp Almondine Stuffing http://wp.me/PCdID-fW
    • Prep Time:  10 minutes:  Wednesday Night
    • Cook Time:  20 minutes:  Thursday Morning
    • Finish Time:  5 minutes:  Just before serving
    • Balsamic Glazed Rock Cornish Game Hens http://wp.me/PCdID-ko
    • THAW TIME:  IF BIRDS ARE FROZEN THEN NEED TO THAW TODAY (TUESDAY)
    • Prep Time:  30 minutes:  Wednesday – clean and dry thawed birds and refrigerate
    • Prep Time:  45 minutes:  Wednesday Night -  split hens, marinade overnight
    • Prep Time: 10 minutes:  4 hours before serving:  Arrange hens on pan and bring to room temp
    • Cook Time:  1 hour
    • Finish Time:  Preparing Glaze: 20 minutes
    • Cranapple Brown Betty http://wp.me/PCdID-kt
    • Prep Time:  20 minutes
    • Cook Time:  1 Hour
    • Finish Time:  0 if serving cold 10 minutes if reheating

    Looking at it written out in order makes it look like a lot of work.   You can look at it two ways:  1.  It’s the Joy of Thanksgiving or 2.  It’s just another menu plan with a little extra prep work.  Either way I know that your meal will be wonderful whether you share it with an army, just your partner or alone.   I will send shorter updates/reminders during the day tomorrow to help you along the way.  And if you have any questions please ask – I will get back to you as soon as possible.

    Happy Thanksgiving!

    Categories: Prep & Technique

    menu plan 2.32

    November 24, 2009 · Leave a Comment

    'breakfast burrito'

    We are two days away from Thanksgiving!   I have worked hard to organize the finalist recipes from the 2009 Thanksgiving Recipe Contest into a workable menu plan.  If you are used to cooking a traditional feast on Thursday you know that usually means beginning the prepwork a week in advance (shopping).  Then thawing up to five days in advance followed by cooking three days in advance.  I have carefully looked over each recipe and devised a prep time/cook time/finish time method that will help you budget your time wisely.  This weeks Skinny Shopping List   http://wp.me/PCdID-jS reflected all of the items that you will need to prepare the meal (in addition to your pantry items that you have on hand).  The Thanksigiving Prep Guide will post immediately after this menu plan. 

    Speaking of menu plans – you will notice tomorrows menu plan is lighter than normal.  Meal Six, which is traditionally a dessert selection, has been replaced with a cup of tea.  Meal five is a simple meal of left overs.  Meal one is unaltered as breakfast is the most important meal of the day.  If you feel that the food is not enough you may increase the portions sizes.  If you are a dedicated subscriber to T.S.G. you know that there is ONE free day per phase – and as you may have already guessed, Thanksgiving is that free day for Phase Two.  Until then, lets look at tomorrows abreviated menu plan:

  • Meal One
  • 1 Breakfast Burrito http://wp.me/PCdID-2t
  • 2 turkey sausage patties (you may crumble and put in burritos as pictured)
  • 1/2 cup mushroom hash browns http://wp.me/PCdID-3W
  • Hot Tea
  • 6 ounces V8 Juice
  • Meal Two
  • 1 small banana
  • 1 slice 35 calorie whole wheat bread
  • 1 tablespoon reduced sugar peanut butter (for toast)
  • 1/2 cup low-fat cottage cheese
  • 8 ounces ice-cold water
  • Meal Three
  • Small Tossed Spinach Salad (no cheese)
  • 1 tablespoons prepared low-calorie dressing
  • 1/2 deli meat sandwich w/1/2 slice cheese) 
  • 1/2 cup sugar-free pudding
  • 20 ounces flavored seltzer water
  • Meal Four 
  • 1/2 deli meat sandwich w/1/2 slice cheese) 
  • 1 cup low-calorie soup (i.e. Progresso Lite)
  • 10 cheese cubes
  • 20 ounces flavored seltzer water
  • Meal Five
  • 1.5 cups of left over entre
  • 2 left over side items
  • 1/2 cup sugar-free jello (optional)
  • 8 ounces water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Hot Tea

    •  

  • Exercise Suggestions
  • All Levels Rest (if you can call getting ready for Thursday resting!)

    • Categories: Exercise Suggestions · Information · Menu Plan

    menu plan 2.31

    November 23, 2009 · Leave a Comment

    ‘new england clam chowder’

     Thank You so much for taking the time to visit The Skinny Gourmet.  Wether you use TSG as a total nutrition regime or just visit from time to time for unique and healthy recipes I am so pleased the you keep coming back.  Subscription and readership is way up with the primary hits focusing on Hearty Autumn Themed and Holiday recipes.   This week is very busy for me but as soon as I settle back in to a regular routine I will be sure to post as many new seasonal recipes as I can. 

    Speaking of recipes – all of the recipes are either completely my own creation or an adaptation of some of my favorite recipes.  I prepare everything in my kitchen before I post it.  I try to insure that each recipe is low in fat and calories but high in protein and taste.   If you have a favorite recipe that you know is not really that nutritious and you’d like to know how to make it just email me.  I LOVE a challenge.  It was a reader who asked me to post a healthy macaroni & cheese recipe.    So if you have any questions or you want to suggest a recipe just ask! 
    Let’s take a look at menu plan 2.31
  • Meal One
  • 1 spinach & mushroom omelet  http://wp.me/PCdID-3l
  • 1/2 cup steel-cut oatmeal
  • 1 small banana
  • Hot Tea
  • 6 ounces V8 Juice
  • Meal Two
  • 1/2 sliced pear
  • 4 slices sharp white cheddar cheese (1″x1″x1/4″ slices)
  • 1/2 cup low-fat cottage cheese
  • 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
  • 1 cup of skinny meatballs (from last night)
  • 1/2 cup pasta sauce
  • 1/2 cup steamed broccoli
  • 10 cheese cubes
  • 20 ounces flavored seltzer water
  • Meal Five
  • Poached Salmon http://wp.me/PCdID-cN
  • New England Clam Chowder http://wp.me/PCdID-jj
  • Steamed asparagus (no more than 10 stalks)
  • 8 ounces water
  • Daily Multi-Vitamin (ask medical advice before taking any supplement)
  • Meal Six
  • Grapenut’s Sundae http://wp.me/PCdID-7N
    •  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 · Information