the skinny gourmet

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menu plan 3.43w

February 10, 2010 · Leave a Comment

'stuffed celery'
 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

    Categories: Uncategorized

    menu plan 3.39

    January 31, 2010 · Leave a Comment

    'stuffed celery' 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)

    • Categories: 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

    Categories: Uncategorized

    menu plan 3.37

    January 28, 2010 · Leave a Comment

    'guiltless burger'

     Welcome Back to The Skinny Gourmet!  Let’s have a look at tomorrow’s 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
  • Exercise Suggestions
  • Beginner:  Resistence Training (try Reebok resistence bands)
  • Intermediate:  5K Jog (goal time >32 minutes)
  • Advanced:  Rest Day

    • Categories: Uncategorized

    menu plan 3.36

    January 27, 2010 · Leave a Comment

    'stuffed chicken scallopini'

      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 (from last night) 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
    •   

  • Exercise Suggestions
  • All Levels Rest Day

    •  

    Categories: Uncategorized

    menu plan 3.32

    January 21, 2010 · Leave a Comment

    'broccoli-fromage quiche'

     Welcome Back to The Skinny Gourmet!  Let’s have a look at tomorrow’s 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
  • Exercise Suggestions
  • Beginner:  Resistence Training (try Reebok resistence bands)
  • Intermediate:  5K Jog (goal time >32 minutes)
  • Advanced:  Rest Day

    • Categories: Uncategorized

    menu plan 3.22

    January 12, 2010 · Leave a Comment

    'sugar free yogurt'

      This was the menu plan for the past weekend.  Again, I apologize for putting The Skinny Gourmet on the Back Burner.  This past weekend I was out of town tending to a family emergency.  I’ve been trying to play catch up since returning.  With luck, I’ll be able to get everything back up to speed in the next two days.

    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
  • Snack 1:
  • 1/2 multi-grain english muffin
  • 1 teaspoon sugar free jelly or preserves
  • Snack 2:
  • 1/4 cup fresh berries
  • 6 ounce sugar free yogurt
  • 8 ounces ice cold water
  • Lunch:
  • 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
  • Snack 3:
  • 1 cup low calorie soup (i.e. Progresso Lite)
  • 8 ounces ice cold water
  • Dinner:
  • Poached Salmon  http://wp.me/PCdID-cN
  • 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 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)
  • Snack 1:
  • 6 ounce cup non fat fruit yogurt
  • Hot Tea or 8 ounces ice cold water
  • 6 ounces tomato or V8 juice
  • Snack 2:
  • Mango-Almond Smoothie  http://wp.me/PCdID-aO
  • 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:
  • Stuffed Celery http://wp.me/PCdID-56  (from yesterday)             
  • 3 whole wheat crackers or 100 calorie equivolent
  • 20 ounces flavored seltzer water
  • Dinner
  • Mediterranean Roasted Ratatouille  http://wp.me/PCdID-jf
  • Small Spinach Salad
  • 1 tablespoon prepared low calorie dressing
  • 8 ounces ice cold water
  • Multi-Vitamin (only with permission of your medical professional)
  • Evening Beverage
  • 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. Cross Training Aerobics Class
    • Sunday:  All Levels Rest Day

    Categories: Uncategorized

    menu plan 3.21

    January 11, 2010 · Leave a Comment

     

    'chicken cordon bleu'

  • 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  
  • 1 cup spinach salad 2 carbs
  • 1/2 cup cut up steak (from last night) 0 carbs
  • 2 tablespoons basic vinaigrette http://wp.me/PCdID-9z 1 carb
  • 1 tablespoon bleu cheese crumbles 
  • 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
  • Chicken Cordon Bleu http://wp.me/PCdID-pn >1 carb
  • 1/2 cup steamed carrots
  • 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  

    • Categories: Uncategorized

    menu plan 3.18

    January 6, 2010 · Leave a Comment

    'stuffed dover sole'

     My apologize for the late post(s).  I have had an unexpected family emergency.  Today and tomorow I will post the plans directly without much fanfare.  Thank you for your understanding…

    Scott

  • Tuesday:
  • Breakfast
  • 1 slice (1/8th) Ham & Swiss Quiche http://wp.me/PCdID-hY 5 carbs
  • 2 links turkey sausage 4 carbs
  • 5 cubes sharp cheddar cheese >1 carb
  • 6 ounces V8 juice 8 carbs
  • Snack
  • 10 cheese cubes (1/2″) 1 carb
  • 3 Stuffed Celery http://wp.me/PCdID-56 4 carbs
  • 8 ounces water
  • Lunch
  • Large Tossed Salad 2 carbs
  • 3 tablespoons reduced calorie dressing 3 carbs
  • 1/2 cup chopped poached salmon (from last night) 1 carb
  • 1/2 cup sugar-free jello 0 carbs
  • 8 ounces ice-cold water
  • Snack 2
  • 1/4 cup unsalted peanuts 4 carbs
  • 20 ounces flavored seltzer water
  • Snack 3
  • 3 mini pickles 0 carbs
  • 20 ounces flavored seltzer water
  • Dinner
  • Stuffed Dover Sole  2 carbs
  • 1/2 cup steamed green beans w/ sea salt 1 carb
  • 3 sliced tomatoes 1 carb
  • 1/2 cup sugar free jello 0 carbs
  • 8 ounces ice-cold water
  • Evening Beverage
  • Flavored Seltzer Water
  • Exercise Suggestions
  • All Levels Rest

    • Categories: Uncategorized

    December 24, 2009 · Leave a Comment

    Merry Christmas from The Skinny Gourmet.  For the next several days I will be on vacation.  If you would like to follow the plan please refer to menu plans 3.1 -3.8 for a rough guideline.  Until then,

    Merry Christmas and Happy New Year!

    -Scott

    Categories: Uncategorized