Re: How do you stay organized and on track?

[Guest guest]

I use the instant oatmeal (plain) for one of my mini-meals. I measure out a

serving of vanilla protein powder, and a serving of wheat germ into ziplock

bags and try to keep a stash of those at work (one bag for each packet of

oatmeal).

I made a huge batch of chili last week, and froze it all in the 1 cup

plastic containers. Once I'm done with that, I'll try on of the EfL soups,

and freeze the " planned overs " .

I've also been getting Lean Cuisine for lunches (I don't like cooking a

whole lot) - so those are pre-portioned. So, like today, I had the turkey

and greenbeans, and added a pear for the carb.

Having things that are already in the correct portion helps too... yogurt,

protein bars, shakes (right now I'm just using the Slim Fast with High

Protein).

Other than that, I keep the measuring cups and spoons in easy reach. One of

these days I may think about a scale.

K.

[Guest guest]

I've attached some recipes I've made recently that were good. Now mind

you they are not strict BFL portions (40, 40, 20) but it is more the

Eating for Life mentality. Great food that can be made ahead of time for

any of the 6 meals we eat a day. My most valuable tool for staying on

track is keeping a food journal daily.

Michele T.

From The Biggest Loser Cookbook wonderful I'd recommend!

Lettuce Wraps - makes 4 (2 wrap) servings

1 8 oz can bamboo shoots, drained and minced

1 9 oz can water chesnuts, drained and minced

3 TBSP sherry

2 TBSP hoisin sauce

1 TBSP peanut butter

2 tsp low sodium soy sauce

2 tsp hot pepper sauce

2 packets sugar substitute

1 TBSP minced garlic

1 cup minced onion

1/2 pound ground turkey or chicken

2 tsp fresh ginger (I use dried)

1 tsp toasted sesame oil

butter lettuce or any leaf lettuce

1 whole green onion, chopped

1 small cucumber, seeded and sliced into 1 " strips

In medium bowl, combine the bamboo shoots, water chesnuts, sherry, hoisin

sauce, peanut butter, soy sauce, hot-pepper sauce, and sugar substitute.

Mix well. Set aside.

Mist a large, nonstick skillet with olive oil spray and set over medium

heat. Add the garlic and cook for 2 minutes, or until fragrant. Add the

onion. Cook, stirring occasionally, for 3 to 4 minutes, or until tender

and just starting to brown. Increase the heat to medium-high. Add the

meat and ginger. Cook grounding meat into small chunks until no longer

pink. Add the reserved bamboo shoot mixture. Cook for 2 minutes or

until hot. Stir in sesame oil. Remove the pand for the heat. Spoon the

mixture, evenly divided, into the lettuce leaves. Top with green onion

and cucumber.

Per serving: 191 calories, 16 g protein, 22 g. carb, 4 g fat (less the 1

saturated), 33 mg cholesterol, 5 g fiber, 637 mg sodium

Enjoy! These can be made up ahead of time and put in fridge for 4 days.

Or you can freeze the meat mixture.

Again from The Biggest Loser Cookbook.

Turkey Tomato Soup Makes 5 (1 3/4 cup) servings

1 1/4 pounds Extra Lean ground turkey

3 TBSP fresh thyme leaves (I used 1 TBSP dried)

2 1/2 tsp fresh sage (I leave out we hate sage)

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp ground black pepper

1 1/2 tsp extra virgin olive oil

2 cups coarsely chopped red onions

1 3/4 cup coarsely chopped green bell pepper

3/4 cup coarsely chopped celery

3 TBSP minced garlic

1 1/2 cups cooked short grain brown rice

2 cans (10 3/4 oz) reduced-sodium condensed tomato soup

2 cups water

In bowl, combine turkey, thyme, sage, garlic powder, salt and pepper.

Mix set aside.

Set a large nonstick soup pot over medium heat. Ad the oil. Place the

onions, bell pepper, celery and garlic in pot. Cook stirring

occasionally, for 5 to 7 minutes, or until vegetables start to soften.

Push the vegetables to the side of the pot. Increase the heat to

medium-high. Place the turkey mixture in the pot and cook, breaking into

chunks with a wooden spoon for about 8 minutes or until no longer pink.

Reduce heat to medium-low. Add the rice, soup, water, the remaining

thyme and sage. Stir to mix. Cook at a simmer for about 15 minutes.

Per serving: 343 calories, 33 g protein, 44 g carbs, 5 g fat (less then

1 g saturated), 45 mg cholesterol, 4 g fiber, 801 mg sodium.

We left out the rice because we didn't have any and it still was great!

This is AWESOME better then any mexican place you can eat. It is from

Eating Well Healthy in a Hurry Cookbook.

Shrimp Enchiladas Verde Makes 8 servings (they freeze great!)

1 pound peeled cooked shrimp (thawed if frozen), tails removed, diced

1 cup frozen corn, thawed

2 - 4 oz cans chopped green chiles (not drained)

2 cups canned green enchilada sauce or green salsa, divided

12 corn tortillas

1 15 oz can nonfat refried beans

1 cup reduced fat shredded cheese we used pepper jack

1/2 cup chopped fresh cilantro

1 lime, cut into wedges

1. Preheat oven to 425 degrees F. Coat a 9 x 13 inch glass baking dish

with cooking spray.

2. Combine shrimp, corn, chiles and 1/2 cup enchilada sauce (or salsa)

in a microwave safe medium bowl. Cover and microwave on High until

heated through. 2 1/2 minutes.

3. Spread 1/4 cup enchilada sauce (or salsa) in the prepared baking

dish. Top with and overlapping layer of 6 tortillas. Spread refried

beans evenly over the tortillas. top the beans with the shrimp mixture,

followed by the remaining 6 tortillas. Pour the remaining sauce (or

salsa) over the tortillas. Cover with foil.

4. Bake the enchiladas until they begin to bubble on the sides, about 20

minutes. Remove the foil, sprinkle cheese on top. Continue baking until

heated through and cheese is melted. About another 5 minutes. Top with

cilantro and serve with lime wedges.

Per Serving: 320 calories, 9 g fat (4 g saturated, 1 g mono), 136 mg

cholesterol, 37 g carbs, 26 g protein, 7 g fiber, 538 mg sodium.

Yummy!

[Guest guest]

> Do any of you prepare meals in advance like this to just Grab &

Go?

> If so, what are some good things to pack that keep well?

Absolutely! I wouldn't last a day if I didn't do this. Actually

plan & cook meals on the fly?? No way! :-)

Most of the meals in the EFL book work for this. I make soups,

chicken parmesan, meat loaf, salmon patties, hamburger patties,

baked fish or chicken, stir fry...

I like a hot lunch so I typically either make a soup & have a side

salad or do a big salad with tuna or something & have an all-veggie

(no meat) soup on the side. I also pre-cook dinners a la

homemade " tv dinners. "

For snacks I like string cheese, deviled eggs, shredded chicken with

homemade bbq sauce on it, plus a piece of fruit.

I typically devise a menu and use it all week. I am more flexible

on the weekends.

Hope that helps,

Neca

[Guest guest]

Another one thats good that you can make huge batches of at a time is a

asian-rice bowl. Take 4 servings lean ground beef, or ground turkey, or

ground buffalo, whatever meat you like, and cook it and drain it. Then

saute up in the pan 1 bag of frozen baby stir fry mix and 1 bag frozen

pepper stir fry mix. Add back in the meat and also the rice in the pan.

Add some low sodium soy sauce and also chili-garlic sauce to taste. This is

really yummy, and you can easily double it (if you have a HUGE pan, lol).

For mid-meals a good one that saves well is to take a portion of chopped

apple, a portion of cottage cheese, some cinnamon, and a sprinkle of walnuts

and mix it all up. Scale that to however many portions you want to make at

once. Its just as easy to make 6 servings as it is 1. And the apples don't

turn brown when they're all mixed in with the cottage cheese.

>

> I was reading (I think on skwigg's site) about " you know you're a

> BfL'er " or something like that - it said " Your fridge is filled with

> color-coded meals containing precise portions of carbs, protein, and

> fat! " - and I thought Hmmmm, that'd be a good way to get organized and

> stay on track!

>

> Do any of you prepare meals in advance like this to just Grab & Go?

> If so, what are some good things to pack that keep well?

>

> I can currently LIVE off of chicken breast w/brown rice, peppers, and

> onions sauteed in a tsp of olive oil - so that's one idea I had. I

> also cook a big batch of steel cut oatmeal and portion it out in 1/2

> cup servings for breakfast (grab a banana and go with it!).

>

> Any other ideas? I need to get organized and Plan to Succeed!

>

> Thanks

>

>

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