Re: Food prep/time

[Guest guest]

I spend some time Sunday afternoon planning for the week. I can also eat

the same thing all week. This week:

Meal One

One egg 4 whites, cereal and nonfat milk.

While the eggs are cooking I gather:

Meal 2

One can nonfat yogurt and 2 oz sliced turkey in a baggie

Meal 3

Grilled chicken and grape salad (which I'm making for the week, right now

and will put in little plastic containers tonight)

Meal 4

Apple and String cheese

I put these things in one of those super dooper coolers with a blue block

and a towel so the apple doesn't bruise etc. and leave it in the car trunk

all day because I go from office to office during the day.

When I get home from work and it's this hot

Meal 5

Grilled pork chop, flank steak, ahi, chicken breast

Brown rice (I cheat and get those expensive trader joe's organic brown rice

microwavable things. It's 3 bucks and I get 9 servings of rice and I don't

have to use the stove)

Salad

Meal 6

Non-fat ricotta cheese

An equal

Berries

My boss just commented today at a brunch about how much weight I'd lost

(only 8 lbs) but it shows :-)

On 7/24/05 4:14 PM, " Computer " <plyweed@...> wrote:

> Ladies,

> I have a question for you all that has probably already been answered so

> bear with me please. I was wondering how you go about fitting BFL into your

> day. I can get the exercise is by getting up earlier. But how do you deal

> with planning and prepping the food. I am not being as successful as I

> could be because of the lack of prep. I open the fridge and what is there

> isn't always the most healthy. I will be going back to work here in a few

> weeks and I would love to have this be routine for me before that time.

> Thank you in advance.

>

>

>

>

[Guest guest]

I find it helpful to use a grocery list. There's one in the book Eating For

Life, but Ruth posted one to the group in June. It helps. I plan my weeks

meals in advance, and cook them on Sunday as much as possible because I just

don't have time otherwise.

It is in the files section... grocery.doc. I've found it very useful.

Grace

---------------------------------

Start your day with - make it your home page

[Guest guest]

Think about what you like to eat (using the list of authorized

foods). and develop a system of rotating those couple of items

throughout the week. I like tuna, chicken and lean ham. So I know

my lunches will be a rotation of the following:

Tuna (the 3 oz packets are so easy, I keep a stash of them at work),

relish and light mayo (I put these in a small plastic container

together and mix with tuna at lunch) with lettuce on a whole wheat

tortilla, with a handful of baby carrots. Before I go to bed, I get

it all together so I can throw it in my lunch box in the morning.

or

A chicken breast with 1/2 cup of brown rice and a cup of green beans

or carrots or other veggie. (My husband grilled up 12 over the

weekend, I use my food savor and seal a breast and rice together, put

it in the freezer- time on Sunday makes it quick during the week)

or

Lean ham, lettuce, mustard on a whole wheat tortilla with carrots (I

will change up the veggies now and again)

My first ration of the day is a myoplex shake which I make just

before I walk out the door for work. (this is also an hour after my

workout).

Two hours later, I will have one of the following:

2 veggie quiche cups (great south beach diet recipe - let me know if

you would like it) topped with salsa and 1 slice of whole wheat

bread,

or

Light yogurt w/ 1/2 cup of cottage cheese.

My afternoon snack is a myoplex RTD shake ( I don't want to have to

mix anything at work - these are worth the extra money just for the

convenience of it!)

Dinner varies but I stick to the same principles of lean protein and

carb w/ veggie. If my family is having something way off my plan, I

will grab a chicken breast and zap it in the micro.

On the weekends come up with a new addition to incorporate. This

weekend I made a potato salad to add to my lunch (sounds scary but it

was a recipe I found on a BFL site.) I doubled the recipe and then I

divided into the 3 containers which is plenty! It consisted of 2 med

potatos, 4 eggs (I discarded the yokes) 4 tbls of lite mayo, 2 tbls

of mustard and 1 tbls of relish. You can add onions and celery if

you like. I thought it was quite good and I will have with Salmon

which is leftover from Dinner on Sunday.

Keep it simple, stay focused on your goal.

> Ladies,

> I have a question for you all that has probably already been

answered so

> bear with me please. I was wondering how you go about fitting BFL

into your

> day. I can get the exercise is by getting up earlier. But how do

you deal

> with planning and prepping the food. I am not being as successful

as I

> could be because of the lack of prep. I open the fridge and what

is there

> isn't always the most healthy. I will be going back to work here

in a few

> weeks and I would love to have this be routine for me before that

time.

> Thank you in advance.

>

>

>

>

[Guest guest]

I just realized the potato salad recipe I mentioned below IS the

doubled recipe. Sorry for the confusion, if there was any!

> > Ladies,

> > I have a question for you all that has probably already been

> answered so

> > bear with me please. I was wondering how you go about fitting

BFL

> into your

> > day. I can get the exercise is by getting up earlier. But how

do

> you deal

> > with planning and prepping the food. I am not being as

successful

> as I

> > could be because of the lack of prep. I open the fridge and what

> is there

> > isn't always the most healthy. I will be going back to work here

> in a few

> > weeks and I would love to have this be routine for me before that

> time.

> > Thank you in advance.

> >

> >

> >

> >

[Guest guest]

Thank you so much for the information. I knew I could count on you all! I

would love the recipe for the veggie quiche cups.

Thank you again.

2 veggie quiche cups (great south beach diet recipe - let me know if

you would like it)

[Guest guest]

This is a great recipe that you can fix on Sunday and be set for the

week, I think you can also change the veggies around to suit your

tastes. But the original recipe is:

1 package (10 oz) frozen chopped spinach

3/4 liquid egg subsitute

3/4 cup shredded reduced fat cheese

1/4 cup diced green bell peppers

1/4 cup diced onions

3 drops of hot pepper sauce (optional)

Micro the spinach for 2 1/2 minutes on high, drain excess liquid.

Line a 12-cup muffin pan with foil baking cups. Spray the cups with

cooking spray.

Combine the egge substitute, cheese, peppers, onions and spinach in a

bowl, mix well. Divide evenly among the muffin cups. Bake at 350

for 20 minutes, until a knife inserted in the center comes clean. I

vaccum seal up 2 cups/bag and throw them in the freezer for the week.

Nutrition:

per serving (2 cups) 77 cals, 9 g protein, 3 g carbs, 3 g fat, 2 g

sat fat, 160 mg sodium, 10 mg chol, 2 g fiber.

My personal thoughts and twists: I don't use the foil cups, I just

spray my muffin pan and go. The recipe makes 12 small cups (half

full), I double the recipe and make 12 full size cups - but I do NOT

double the spinach (did that once and it was way too much spinach!!)

With 2 full size egg cups and a piece of whole wheat toast, it makes

a good breakfast, about 264 cals.

> Thank you so much for the information. I knew I could count on

you all! I

> would love the recipe for the veggie quiche cups.

> Thank you again.

>

>

> 2 veggie quiche cups (great south beach diet recipe - let me know if

> you would like it)

>

>

[Guest guest]

What a great recipe! I'm going to make a batch this next weekend. That way,

it'll simplify the whole breakfast dilemma. And if I double the recipe... there

should even be enough to give the kids. And that will help once school gets back

in session.

Plus... they'll eat spinach and never even know it!! What a bonus!

Thanks so much for posting this!!!

Grace

---------------------------------

Start your day with - make it your home page

[Guest guest]

> I spend some time Sunday afternoon planning for the week. I can also

> eat the same thing all week.

Question to Dr. Val...where are your leafy greens, broccoli, green

beans, kale, etc.?

These are too nutritious to miss.

M.

[Guest guest]

Thank you!! I will be trying this recipe this weekend, after I pick up some

groceries.

-- Re: Food prep/time

This is a great recipe that you can fix on Sunday and be set for the

week, I think you can also change the veggies around to suit your

tastes. But the original recipe is:

1 package (10 oz) frozen chopped spinach

3/4 liquid egg subsitute

3/4 cup shredded reduced fat cheese

1/4 cup diced green bell peppers

1/4 cup diced onions

3 drops of hot pepper sauce (optional)

Micro the spinach for 2 1/2 minutes on high, drain excess liquid.

Line a 12-cup muffin pan with foil baking cups. Spray the cups with

cooking spray.

Combine the egge substitute, cheese, peppers, onions and spinach in a

bowl, mix well. Divide evenly among the muffin cups. Bake at 350

for 20 minutes, until a knife inserted in the center comes clean. I

vaccum seal up 2 cups/bag and throw them in the freezer for the week.

Nutrition:

per serving (2 cups) 77 cals, 9 g protein, 3 g carbs, 3 g fat, 2 g

sat fat, 160 mg sodium, 10 mg chol, 2 g fiber.

My personal thoughts and twists: I don't use the foil cups, I just

spray my muffin pan and go. The recipe makes 12 small cups (half

full), I double the recipe and make 12 full size cups - but I do NOT

double the spinach (did that once and it was way too much spinach!!)

With 2 full size egg cups and a piece of whole wheat toast, it makes

a good breakfast, about 264 cals.

> Thank you so much for the information. I knew I could count on

you all! I

> would love the recipe for the veggie quiche cups.

> Thank you again.

>

>

> 2 veggie quiche cups (great south beach diet recipe - let me know if

> you would like it)

>

>

[Guest guest]

In the salad at dinner.

On 7/26/05 1:07 PM, " tjay1302000 " <t-jay130@...> wrote:

>

>> I spend some time Sunday afternoon planning for the week. I can also

>> eat the same thing all week.

>

> Question to Dr. Val...where are your leafy greens, broccoli, green

> beans, kale, etc.?

> These are too nutritious to miss.

> M.

>

>

>

>

>

>