Here is my menu for the week:
Breakfast
|
Lunch
|
Dinner
|
Snacks
|
Overnight Oats
|
Salad with Chicken
|
Chicken Quesadillas
|
Clementines
|
Breakfast Wraps
|
Salad with Tuna
|
Chicken Broccoli Casserole
|
Cheerios
|
Carrot Bran Muffins
|
Mozzarella Salad
|
Lime Cilantro Chicken
|
Greek Yogurt
|
Leftovers
|
Steak and Roasted Broccoli
|
Popcorn
|
|
Shrimp Stir Fry
|
|||
Jambalaya
|
|||
As you can see, I haven't assigned days for anything. It helps me to have a general plan but some days I come home and really just don't feel like cooking. This week, my easy, minimal cooking meals are Chicken Quesadillas and Steak with Roasted Veggies. I have all the ingredients on hand for all of these dishes so it makes my week easy.
Monday
Last night I made us each a jar of Blueberry Overnight Oats for breakfast. They really were delicious. I will include the recipe for them below. For lunch I had my normal salad with chicken, carrots and cherry tomatoes. When I got home, I gave Roger the option of what he wanted for dinner and he chose Chicken Quesdaillas. He loves them. To save myself from all the carbs I did open face ones for me. Cherry tomatoes, chicken and a little cheese on a crispy tortilla was almost like pizza!
Tuesday
Another new breakfast item for us today. I whipped up some Healthy Breakfast Muffins last night. They are packed with goodness including banana, carrot, oat bran and oatmeal. (Recipe below) I brought 2 for breakfast and then had a salad for lunch. Today I didn't add any meat so that I could use the leftover chicken I had for dinner. I mentioned to my sister, that I was going meatless today, and her question was, "How are you getting protein?" I never even thought about that. Luckily, I had a Special K Protein Bar in my desk. Tonight I am making Creamy Chicken Quinoa and Broccoli Casserole.(Recipe below) It's one of my favorites.
Wednesday
Last week, after my plateau, I reset my parameters on MyFitnessPal.com. I brought my calories down from 2500 to 2000. Monday of this week, I had 1536 and yesterday I ended with 1153. A good thing about making dinner at home is that I control the ingredients, but my favorite thing is the leftovers. I am not a huge breakfast fan. I don't like waffles, pancakes, cereal or french toast so leftovers for breakfast are perfect for me. My salad today is sans meat but I included some bocconcini (fresh mozzarella balls) for protein. Dinner tonight is another new recipe, Lime Cilantro Chicken Thighs. I will probably serve it with roasted vegetables. I am really getting into cooking again this week, which makes me happy.
Thursday
Another day of Overnight Oats and Mozzarella Salad. The Cilantro Lime Chicken turned out ok last night but I wish there was a bit more flavor. The lime came through but I wanted more salt or spice. Going to have to rework that recipe before I share it. Roger is begging for something that isn't chicken so tonight I planned on Steak and Roasted Broccoli. However, I forgot to take steaks out of the freezer so I suggested Shrimp Stir-Fry. Well, Roger said he was tired of vegetables so he said he would make his own dinner. I had Stir-Fry with Quinoa and it was delicious.
Today was a rough day. I had my Oatmeal at 7 but I was so hungry that I ended up eating my salad at 10. That left me with only a protein bar to last me until 5 when I would have dinner. I ate it around 1 and was fine until I got home for dinner. I don't know why I felt so hungry. Yesterday I was pretty hungry when I got home but my daily calorie intake was 1598. Tonight after dinner I am up to 1386. I will probably have popcorn later tonight. I find it to be really filling for very few calories.
Friday
I think I figured out my hunger problem the last few days. Besides the Chicken on Wednesday, I haven't been getting enough protein. Tuesday I had less than half of my daily intake, I was about 25% low Wednesday and 40% low yesterday. To combat this, I got up this morning and made myself a quick breakfast wrap with a low carb tortilla, an egg and some crumbled bacon. It got me 24 grams of protein and only 11 carbs. I ate that at 6:15 and then my oatmeal at 8:15. I had a garbanzo bean, mozzarella and tomato salad for lunch and then for snack tonight. I made Steak and Roasted Broccoli for dinner before Roger left for his Poker game. I spent the remainder of the night cleaning out my office/craft room.
Saturday
I was in full Spring Cleaning mode today. I woke up at 7:30 and cleaned until 4 when Roger got home from the auction. I literally went through every scrap of paper and piece of clothing. I got through the office/craft room, the bedroom and 3/4 of the way through the cat/storage room. I didn't eat all day so I rewarded myself with Pizza, finally. I limited myself to the wings and 2 slices of pizza for a total of 1228 calories. While this isn't the best idea, I am ok with the decision. I got a lot done and I got to indulge a little.
I honestly don't know where all the energy came from. Let's be honest, you don't get to be my size by being active. I live a very sedentary lifestyle but I just couldn't stop today. Every time I sat for a few minutes I had to get back up and keep moving. My body wouldn't let me rest. I am sure I will pay for it tomorrow. I hope this is a positive side effect of my new lifestyle.
Blueberry Overnight Oats
1/2 cup Oats
1/2 cup Vanilla Almond Milk
1 container of Blueberry flavored Greek Yogurt
1 tbsp Vanilla Pudding Mix (dry)
Calories: 301 Fat: 4g Carbs: 50g Protein: 17g
Put the oats and pudding mix in first, then the yogurt and finally the milk. Put the lid on and shake until combined. Leave in the fridge overnight. You can heat it up in the morning but I prefer it cold.
*You can add fresh fruit if you desire. The flavors can be changed out depending on the yogurt or pudding mix you choose.
Healthy Breakfast Muffins
1/2 tsp Baking Soda
1/2 tsp Baking Powder
1/2 tsp Salt
1/2 cup Brown Sugar
1 Banana, mashed
1 Egg
1/3 cup Vanilla Almond Milk
3 tbsp Light Olive Oil
1-1/2 cups Shredded Carrot
Yields 12
Calories: 128 Fat: 5g Carbs: 22g Protein: 3g
Mix mashed banana, almond milk, oilive oil and egg in a bowl. Add in the brown sugar and mix until well combined. Add in the oat bran, oats, baking soda, baking powder and salt. Fold together until fully incorporated. Then add the carrots and distribute them throughout the batter. Spoon the batter into a 12 cavity muffin pan and bake at 400 for 22-25 minutes.
*You could add in nuts or dried fruits if you so desire.
**If you substitute the Olive Oil with Unsweetened Applesauce and also add Walnuts, the nutritional information changes to Calories: 132 Fat: 5g Carbs: 23g Protein: 4g
Chicken Broccoli Quinoa Casserole
2 cups Water
1 lb Chicken, cubed (Rotisserie is what I used)
3 cups Broccoli Florets
2 cups Low-Sodium Chicken Broth
1 cup Milk
1/2 cup Flour
1 cup Dry Quinoa
1/2 cup Shredded Cheese
Makes 4 servings
Calories: 338 Fat: 8g Carbs: 48g Protein: 22g
Mix all ingredients, except the cheese, in a large bowl. Pour into a prepared 9x13 cake pan and bake at 400 for a total of about 45 minutes. Check on casserole every 10 to 15 minutes and give it a stir so that the quinoa cooks evenly. In the last 5 minutes, add the cheese to the top and cook until just bubbly.
*These are pretty generous portions so if you are serving with something else, this could yield 6-8 servings.
Monday
Last night I made us each a jar of Blueberry Overnight Oats for breakfast. They really were delicious. I will include the recipe for them below. For lunch I had my normal salad with chicken, carrots and cherry tomatoes. When I got home, I gave Roger the option of what he wanted for dinner and he chose Chicken Quesdaillas. He loves them. To save myself from all the carbs I did open face ones for me. Cherry tomatoes, chicken and a little cheese on a crispy tortilla was almost like pizza!
Tuesday
Another new breakfast item for us today. I whipped up some Healthy Breakfast Muffins last night. They are packed with goodness including banana, carrot, oat bran and oatmeal. (Recipe below) I brought 2 for breakfast and then had a salad for lunch. Today I didn't add any meat so that I could use the leftover chicken I had for dinner. I mentioned to my sister, that I was going meatless today, and her question was, "How are you getting protein?" I never even thought about that. Luckily, I had a Special K Protein Bar in my desk. Tonight I am making Creamy Chicken Quinoa and Broccoli Casserole.(Recipe below) It's one of my favorites.
Wednesday
Last week, after my plateau, I reset my parameters on MyFitnessPal.com. I brought my calories down from 2500 to 2000. Monday of this week, I had 1536 and yesterday I ended with 1153. A good thing about making dinner at home is that I control the ingredients, but my favorite thing is the leftovers. I am not a huge breakfast fan. I don't like waffles, pancakes, cereal or french toast so leftovers for breakfast are perfect for me. My salad today is sans meat but I included some bocconcini (fresh mozzarella balls) for protein. Dinner tonight is another new recipe, Lime Cilantro Chicken Thighs. I will probably serve it with roasted vegetables. I am really getting into cooking again this week, which makes me happy.
Thursday
Another day of Overnight Oats and Mozzarella Salad. The Cilantro Lime Chicken turned out ok last night but I wish there was a bit more flavor. The lime came through but I wanted more salt or spice. Going to have to rework that recipe before I share it. Roger is begging for something that isn't chicken so tonight I planned on Steak and Roasted Broccoli. However, I forgot to take steaks out of the freezer so I suggested Shrimp Stir-Fry. Well, Roger said he was tired of vegetables so he said he would make his own dinner. I had Stir-Fry with Quinoa and it was delicious.
Today was a rough day. I had my Oatmeal at 7 but I was so hungry that I ended up eating my salad at 10. That left me with only a protein bar to last me until 5 when I would have dinner. I ate it around 1 and was fine until I got home for dinner. I don't know why I felt so hungry. Yesterday I was pretty hungry when I got home but my daily calorie intake was 1598. Tonight after dinner I am up to 1386. I will probably have popcorn later tonight. I find it to be really filling for very few calories.
Friday
I think I figured out my hunger problem the last few days. Besides the Chicken on Wednesday, I haven't been getting enough protein. Tuesday I had less than half of my daily intake, I was about 25% low Wednesday and 40% low yesterday. To combat this, I got up this morning and made myself a quick breakfast wrap with a low carb tortilla, an egg and some crumbled bacon. It got me 24 grams of protein and only 11 carbs. I ate that at 6:15 and then my oatmeal at 8:15. I had a garbanzo bean, mozzarella and tomato salad for lunch and then for snack tonight. I made Steak and Roasted Broccoli for dinner before Roger left for his Poker game. I spent the remainder of the night cleaning out my office/craft room.
Saturday
I was in full Spring Cleaning mode today. I woke up at 7:30 and cleaned until 4 when Roger got home from the auction. I literally went through every scrap of paper and piece of clothing. I got through the office/craft room, the bedroom and 3/4 of the way through the cat/storage room. I didn't eat all day so I rewarded myself with Pizza, finally. I limited myself to the wings and 2 slices of pizza for a total of 1228 calories. While this isn't the best idea, I am ok with the decision. I got a lot done and I got to indulge a little.
I honestly don't know where all the energy came from. Let's be honest, you don't get to be my size by being active. I live a very sedentary lifestyle but I just couldn't stop today. Every time I sat for a few minutes I had to get back up and keep moving. My body wouldn't let me rest. I am sure I will pay for it tomorrow. I hope this is a positive side effect of my new lifestyle.
I think I did pretty well on my week one goal. I basically stuck to making dinner every night and I had lunch and breakfast everyday. I hadn't really thought at all about my week two goal until I sat down to write this tonight (7:45 on Saturday night). I think this week I want to focus on fitness. My goal is to do 3 different types of exercises at least 3 days this week.
Check out the recipes below for two awesome breakfast ideas and one quick weeknight meal. Also, you can find me on Facebook and Instagram (@KristyRunyon81) if you want to follow me on a day to day basis. Check back in next Sunday to hear how my week went.
Blueberry Overnight Oats
1/2 cup Oats
1/2 cup Vanilla Almond Milk
1 container of Blueberry flavored Greek Yogurt
1 tbsp Vanilla Pudding Mix (dry)
Calories: 301 Fat: 4g Carbs: 50g Protein: 17g
Put the oats and pudding mix in first, then the yogurt and finally the milk. Put the lid on and shake until combined. Leave in the fridge overnight. You can heat it up in the morning but I prefer it cold.
*You can add fresh fruit if you desire. The flavors can be changed out depending on the yogurt or pudding mix you choose.
Healthy Breakfast Muffins
1-1/4 cups Oat Bran
1 cup Rolled Oats1/2 tsp Baking Soda
1/2 tsp Baking Powder
1/2 tsp Salt
1/2 cup Brown Sugar
1 Banana, mashed
1 Egg
1/3 cup Vanilla Almond Milk
3 tbsp Light Olive Oil
1-1/2 cups Shredded Carrot
Yields 12
Calories: 128 Fat: 5g Carbs: 22g Protein: 3g
Mix mashed banana, almond milk, oilive oil and egg in a bowl. Add in the brown sugar and mix until well combined. Add in the oat bran, oats, baking soda, baking powder and salt. Fold together until fully incorporated. Then add the carrots and distribute them throughout the batter. Spoon the batter into a 12 cavity muffin pan and bake at 400 for 22-25 minutes.
*You could add in nuts or dried fruits if you so desire.
**If you substitute the Olive Oil with Unsweetened Applesauce and also add Walnuts, the nutritional information changes to Calories: 132 Fat: 5g Carbs: 23g Protein: 4g
Chicken Broccoli Quinoa Casserole
2 cups Water
1 lb Chicken, cubed (Rotisserie is what I used)
3 cups Broccoli Florets
2 cups Low-Sodium Chicken Broth
1 cup Milk
1/2 cup Flour
1 cup Dry Quinoa
1/2 cup Shredded Cheese
Makes 4 servings
Calories: 338 Fat: 8g Carbs: 48g Protein: 22g
Mix all ingredients, except the cheese, in a large bowl. Pour into a prepared 9x13 cake pan and bake at 400 for a total of about 45 minutes. Check on casserole every 10 to 15 minutes and give it a stir so that the quinoa cooks evenly. In the last 5 minutes, add the cheese to the top and cook until just bubbly.
*These are pretty generous portions so if you are serving with something else, this could yield 6-8 servings.
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