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Menu for Monday

Breakfast:

-2 egg whites
-6 strawberries
-1 whole grapefruit
-6 almonds
-NO string cheese until *mid morning snack*

Mid-Morning Snack:
-Yogurt
-string cheese
-Veggie tray
-celery


Lunch
-Sandwich w/ laughing cow cheese and low sodium turkey
-8 almonds
-Veggie tray
-Celery
-Small orange


Afternoon Snack
-Wawa Garden Salad
-TLC Kashi Bar
-6 strawberries


Dinner
-Steamed string beans, broccoli, cauliflower
-Side salad
-Salmon, grilled or steamed, seasoned with dill and salt free Mrs Dash

OMG Friday is the best day of the week!

Hey dad! It's almost Friday!!!

Here's your menu for today! Try to have two or three cups of green tea if you can!

Breakfast
- 1/2 grapefruit
-Strawberries
-6 almonds
-3 egg whites
-1 stringcheese



Snack
-Yogurt
-Veggie tray
-6 almonds
Lunch
-1/2 can of tuna OR four slices of turkey w/ fat free cheese (make sure it's fat free!) on thin bread
-Garden salad, no dressing, lemon juice or walden farms
-6 almonds
-sliced cucumber



Snack
-TLC Kashi Bar
-1/2 grapefruit
-4 almonds
-Veggie tray


Dinner
SUSHI! Sashimi - salmon, lean tuna
Salad

It's Hump Day

Detox time! Try to see how many cups of Green tea you can drink today! Two or three cups and you'll see a big difference I think!


STAY STRONG!!!!!!


Post how you're doing after lunch tomorrow, and again after dinner if you can!




Breakfast

-Green tea with lemon juice (first thing!!!)
-1/2 grapefruit
-3 eggs (both egg white only)
-4 almonds
-Strawberries (6) / or Strawberry/blueberry tray from Wawa
-1 stringcheese  (the low fat one - Sargento brand) -- if we don't have Sargento low fat string cheese, DO NOT GET ONE FROM WAWA  


Snack  (11am)
-Broccoli
-Veggie tray from Wawa
-Yogurt (Dannon Light n Fit)
-6 almonds

Lunch
-Veggie tray
-Garden Salad from Wawa
-Sandwich thin bread with four slices of thin turkey and one wedge Laughing Cow cheese OR fat free American cheese
-4 strawberries
-1/2 sliced cucumber
Snack (3pm)
-Veggie tray
-Kashi Bar
-1/2 grapefruit
-1 hard boiled egg (egg white only)
-1/2 sliced cucumber

Dinner
-Small piece of salmon (NOT a salmon burger -- only plain costco broiled salmon) or veggie burger
-Big salad
-Broccoli or green beans -- frozen, steamed, or fresh with Salt Free Mrs Dash on them.
-SKIP THE RICE/BREAD CARBS - DO THE RIGHT THING!!!!


Dessert
-I think when I was home I saw a SUGAR FREE EDY'S ice pop hidden in the freezer. If it's still there you can have that but make sure it is the sugar free kind first!!

Back to the drawing board!

I'm glad we're doing this again dad!  Just post what you change from this menu to the letter and I can adjust what you have for dinner!

Breakfast
-1/2 grapefruit
-3 eggs (egg whites only!)
-6 almonds
-6 Strawberries/Blueberries
-Low fat string cheese


Snack
-Veggie tray
-1 egg white-Yogurt
-4 almonds

Lunch
-Turkey and laughing cow cheese sandwich
-4 almonds
-Garden salad with lemon juice
-Cucumber, sliced

Snack
-TLC kashi bar
-1/2 grapefruit
-Veggie tray

Almost two weeks....

OK, so now we're going back to this but this time, you are going to make the lunch yourself! 

It'll be pretty straight forward.  STICK TO IT!!!!!!!!!!!! I'll put a dessert in for dinner if you stay on this!!!!!!!!!  

I love you!!!!!!!!!! 

Dont forget to comment when you've had dinner and tell me what you had.

Breakfast

-Strawberries

-String cheese

-6 almonds

-4 egg whites

-1/2 grapefruit

Snack

-Veggie tray

-Yogurt

-8 almonds

Lunch

-Laughing cow cheese w/ Turkey on Sandwich thin bread

-Garden salad from Wawa 

-4 almonds

Snack

-Kashi Bar

-1/2 grapefruit or 6 strawberries

-4 almonds

HAPPY BIRTHDAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Dad you are my hero, and I am so proud that as we celebrate your birthday today you are a full 30 pounds lighter than you were two months ago!!!!!!!!!!!!! You deserve a special birthday menu!!!!!!!!!!!!! I tried to include healthy but not quite so normal options for today, but obviously if you end up with something slightly different just post in the comment what is different!!  For example, today you can have a breakfast sandwich with the sandwich thins AND a sandwich for lunch. :-)
We don't want to go too overboard today but you definitely deserve some celebration!!!!!!!!!


Breakfast

-Eggwhite sandwich with fat free cheese on sandwich thin bread
-Strawberries
-String cheese from Wawa - the monteray jack kind!
-1/2 grapefruit
-4 almonds


Snack
-Yogurt
-Veggie tray
-4 almonds


Lunch
-Sushi or
-Wawa Garden Salad
-Sandwich thin bread with turkey + fat free cheese
-6 almonds


Snack
-South Beach Diet SNACK bar (less than 140 calories - NOT a 200 calorie meal bar)
-1/2 grapefruit

Dinner
-Salmon
-Salad
-???????   :-)

TGIF :)

Breakfast
-1/2 grapefruit
-2 eggs (egg whites only!)
-6 almonds
-Strawberries/Blueberries
-Low fat string cheese


Snack
-Veggie tray
-Yogurt
-4 almonds

Lunch
-Turkey and laughing cow cheese sandwich
-4 almonds
-Garden salad with lemon juice
-Cucumber, sliced

Snack
-TLC kashi bar
-1/2 grapefruit
-Veggie tray

The New You: 230 lbs

You hit a major milestone dad by dropping so far down!  You are almost ten pounds away from 220!!!  Can you believe that???? I'm so so proud of you.  I KNOW you can do this.

OK, here's the thing. We want to get rid of that 1.5 lbs that crept up on you the past two days because you are probably a) stressed and b) tempted to go off the menu when you're home all day

So , you're back at work now. FOLLOW THIS EXACTLY.

Breakfast

-Green tea with lemon juice (first thing!!!)
-1/2 grapefruit
-3 eggs (both egg white only)
-4 almonds
-Strawberries (6) / or Strawberry/blueberry tray from Wawa
-1 stringcheese  (the low fat one - Sargento brand) -- if we don't have Sargento low fat string cheese, DO NOT GET ONE FROM WAWA  


Snack  (11am)
-Broccoli
-Veggie tray from Wawa
-Yogurt (Dannon Light n Fit)
-6 almonds

Lunch
-Veggie tray
-Garden Salad from Wawa
-Sandwich thin bread with four slices of thin turkey and one wedge Laughing Cow cheese OR fat free American cheese
-4 strawberries

Snack (3pm)
-Veggie tray
-Kashi Bar
-1/2 grapefruit
-1 hard boiled egg (egg white only)


Dinner
-Small piece of salmon or veggie burger
-salad

Thursday's Menu

Breakfast
- 1/2 grapefruit
-Strawberries
-4 almonds
-2 egg whites
-1 stringcheese



Snack
-Yogurt
-Veggie tray

Lunch
-1/2 can of tuna OR four slices of turkey w/ fat free cheese on thin bread
-Garden salad, no dressing, lemon juice or walden farms
-4 almonds

Snack
-TLC Kashi Bar
-1/2 grapefruit
-4 almonds

Dinner
-Applebees karaoke and your favorite dish without the sauce and cheese ! :)

233 OMG!!!!!!!!! :)

So proud of you dad. 233!!!! You are amazing!!!!!!!!!!!!! I am really proud of you daddy.  Here is the menu for today:

Breakfast
-Strawberries
-1/2 grapefruit
-1 string cheese
-4 almonds
-2 eggs (one whole, one eggwhite)

Snack
Veggie tray
Yogurt
4 almonds

Lunch
-1/2 can tuna with laughing cow OR piece of chicken (small) with cheese and tomato on sandwich thin bread
-Garden salad
-4 almonds

 Snack
-TLC bar
-1/2 grapefruit
-4 almonds

Dinner
-Salmon (grilled)
-Salad

REDUX

So, because yesterday was a bit crazy, I want you to adapt yesterday's menu to today and tomorrow.  The lunch is going to be light.  The breakfast is pretty big though.  The dinner should be the following:


Dinner for tonight and tomorrow (Saturday and Sunday)

-BIG salad with tomato, cucumber, zucchini, broccoli, green pepper, red pepper, spinach
-NO dressing, only lemon juice or 2 tablespoons balsamic vinegar with Italian Seasoning and Salt Free Mrs. Dash
-Grilled chicken (BREAST only, NO wings, thighs, legs) OR Grilled salmon OR veggie burger on top

If we don't have chicken breast/salmon/veggie burger you can have Greek yogurt as your protein (either a small cup or 1/2 cup of it from the larger tub)

And ...we 're back!!

Hey dad! Sorry -- this week was the week from hell if you know what I mean. Parent's Night, Back to School Dance, Retreat Leader Trainings... it was just a lot and I was so wiped out every day! I'm sorry. I won't neglect this again, because it is *so* important. You HAVE to stay focused.  You have come SO FAR -- it's not an option to turn back around and reverse your course.  KEEP GOING.

Be like your pal, St. Paul:

Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever (1 Corinthians 9:24-25).


Therefore, since we are surrounded by so great a cloud of witnesses, let us rid ourselves of every burden and sin that clings to us and persevere in running the race that lies before us while keeping our eyes fixed on Jesus, the leader and perfecter of faith (Hebrews 12:1-2).


Prayer for staying the course:
“Lord, you know my strengths and weaknesses. You also know that I desire to be with you now and for all eternity. Come, Jesus, and fill me with your strength and your courage. Lord, I want to persevere in running and finishing the race with you!”






Breakfast
-1/2 cup egg whites heated in the microwave on top of a sandwich thin with fat free cheese
-6 almonds
-6 strawberries
-1/2 grapefruit


Snack
-Yogurt
-4 almonds
-Cucumbers


Lunch
-Rolled up turkey deli meat (5 slices)
-Laughing cow cheese wedge
-4 almonds
-Cucumbers
-Broccoli
-6 strawberries




Snack
-TLC Kashi bar
-1/2 grapefruit 

235!!!!!!!!!!!!!!! A new milestone!!!!!!!!!!!!

DAD!!! CONGRATULATIONS!!!! As we've seen throughout this whole experience -- a lot of times your body jsut has to ADJUST to the new diet before you shed a few pounds each week.  CONGRATULATIONS!!!!!!!!!!!!!!! I will call you on the way to work to see how you are doing this morning!!

I hope this renews you to STICK WITH IT!! Make sure you follow the menu today exactly!!!


Breakfast
-1/2 grapefruit
-2 eggs (egg whites only!)
-6 almonds
-Strawberries/Blueberries
-Low fat string cheese


Snack
-Veggie tray
-Yogurt
-4 almonds

Lunch
-Turkey and laughing cow cheese sandwich
-4 almonds
-Garden salad with lemon juice
-Cucumber, sliced

Snack
-TLC kashi bar
-1/2 grapefruit
-Veggie tray

Dinner
We'll talk :)


I love you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Friday!

OK, it looks like yesterday you had three snacks?  Don't do that! Space out your snacks the way they're written here.  It sounds like you did a good job yesterday, though.

Breakfast
-Strawberries
-1/2 grapefruit
-1 string cheese
-4 almonds
-2 eggs (one whole, one eggwhite)

Snack
Veggie tray
Yogurt
4 almonds

Lunch
-1/2 can tuna with laughing cow OR piece of chicken (small) with cheese and tomato
-Garden salad
-4 almonds

 Snack
-TLC bar
-1/2 grapefruit
-4 almonds

Dinner
-Salmon (grilled)
-Salad

Wk 4: Thursday

Two days of swimming laps in a row! Wooohooo!!!! Keep it up dad!!!!

Breakfast
-1/2 grapefruit
-Strawberries
- 2 eggs (one whole, one white)
-1 string cheese
-6 almonds

Snack
-Veggie tray
-Yogurt
-4 almonds


Lunch
-1/2 can of tuna mixed with laughing cow cheese on sandwich thin bread
-*Garden salad
-1/2 cucumber, sliced
-4 almonds


Snack
-TLC Kashi Bar or Fiber One bar
-1/2 grapefruit

Week 4 : Tuesday

Morning dad!!!!  Here's what you should put in your lunch bag for today!!!!


Breakfast
-*2 eggs (one whole , one white)
-Strawberries / blueberries
- 6 almonds
-1/2 grapefruit
-1 string cheese


Snack

-Yogurt
-*Veggie tray
-1/2 sliced cucumbers
-4 almonds

Lunch
-Thin piece of grilled chicken (about the size of a deck of cards) with laughing cow cheese, lettuce, tomato on sandwich thins
-*Garden salad, no dressing
-4 almonds
-1/2 sliced cucumber


Snack
-Kashi or Fiber One bar
-1/2 grapefruit


** SWIM 30 LAPS in the POOL **

YES, 30!!!!!!!!  It'll be worth it -- dessert tonight is yummy!


Dinner
-Grilled chicken (deck of cards size)
-Salad (lettuce, tomato, peppers, broccoli, cucumber, zucchini, mushrooms)
-6 almonds

Dessert
-1/2 cup berries/strawberries
-1/2 cup Greek yogurt
-4 almonds
-2 splenda

Dinner

Grilled chicken with salad - no nonsense! no dressing! lemon juice only. let's knock off those two other pounds!!!! <3

Week 4: Monday

Breakfast (8am)

-1/2 grapefruit
-4 almonds
-1 string cheese
-*Strawberries and blueberries
-*2 eggs (one whole, one egg white)

Snack (11am)
-*Veggie tray
-Yogurt

Lunch (12:30pm)

-*Garden salad w/lemon juice
-*2 eggs (one whole, one egg white)  OR Sliced Turkey and Laughing Cow Cheese Sandwich
-1/2 banana or peach
-1/2 cucumber, sliced
-6 almonds

Snack (3:30pm)

-TLC bar
-1/2 grapefruit
-1/2 cucumber, sliced
-4 almonds

Menu for Sunday

Hi dad! Sorry I'm putting this up late!

How was Dorians??? How was last night???!! :)  Tell me how it was when you can!!!!

OKAY so.... depending on what you had for BREAKFAST the rest of the day should look like this!

Breakfast (I'm assuming you had the usual)

-2 eggs
-Strawberries
-6 almonds
-String cheese
-1/2 grapefruit



Snack (Skip this if you've already had it)

-Veggies
-Yogurt


Lunch
-Grilled chicken with mustard, lettuce, tomato on sandwich thin bread
-1 cup of Veggies (green beans, zucchini, broccoli, peppers - use a Laughing Cow wedge as your "dip")
-5 Strawberries
-4 almonds
-Small garden salad with cucumbers and tomatoes, lemon juice dressing

Snack
-Kashi Bar
-1/2 grapefruit


Dinner
-Salmon burger (ONE burger only, plain!) on top of...
-Big salad (peppers, cucumbers, tomatoes, broccoli, zucchini, mushrooms) with 2 tablespoons balsamic vinegar and lemon juice

Dessert
-Sugar free fruit pop

TGIF Redux!! :-)

Hi dad! Here's a menu for you to follow for tomorrow!


Breakfast
-1/2 grapefruit
-*Strawberry and blueberries
-*2 eggs (one whole, one egg white)
-6 almonds
-String cheese


Snack
-Yogurt
-*Veggie tray
-4 almonds


Lunch
-*Garden salad
-Turkey with fat free cheese (or laughing cow cheese), lettuce on bread thin sandwich
-4 almonds
-2 pepperocinis!


Snack
-*Veggie tray
-Kashi bar
-1/2 grapefruit

Dinner

-Grilled chicken or salmon OR a veggie burger
-Steamed vegetables
-Salad, no dressing except lemon and balsamic vinegar

OR

You can make the bean salad dinner recipe from Sunday's dinner!

Week 3: Tuesday!

Breakfast (8am)

-1/2 grapefruit
-4 almonds
-1 string cheese
-*Strawberries and blueberries
-*2 eggs (one whole, one egg white)

Snack (11am)
-*Veggie tray
-Yogurt

Lunch (12:30pm)

-*Garden salad w/lemon juice
-*2 eggs (one whole, one egg white)
-1/2 banana or small apple
-1/2 cucumber, sliced
-6 almonds
-Slim fast yummy 100 calorie bar!

Snack (3:30pm)

-TLC bar
-1/2 grapefruit
-1/2 cucumber, sliced
-4 almonds

Week 3: Monday

Breakfast
-1/2 grapefruit
-4 almonds
-1 stringcheese
-*Strawberries and blueberries
-*2 eggs (one whole, one white)


Snack
-1 Light n Fit Yogurt
-*Veggie tray OR celery and carrots


Lunch
-*Garden Salad w/ lemon juice and Italian seasoning

-1/2 cucumber, sliced OR 1 cup green beans

-Bottle of water

-Egg white, tomato, and cheese sandwich:
     1. 1/3 cup egg whites
     2. 2 slices  tomato
     3. 1 slice Fat free (American or Cheddar) cheese on
     4.  Toasted bread thins
-4 almonds

Snack
-TLC Kashi Bar
-1/2 grapefruit

Dinner Tonight

Hi Dad! CONGRATULATIONS on hitting 239 this morning!!!!! I cannot contain how excited and happy I am for you and how PROUD I am!! :-)  I love updating everyone at work and telling them about how great you are doing.  I can't wait to see you!

For dinner, I want you to follow these instructions EXACTLY.

1. In the cupboard we should have a can of ORGANIC garbanzo beans and ORGANIC red kidney beans.

2. Depending on what you find and what you feel like having -- pick ONE of these cans and open them, then drain the can.

3.  Make sure you have a measuring cup or measuring spoon.

4. Measure out 1/2 cup of beans into a cup or bowl. Leave them alone for now.

5. Put the rest of the beans in a container and put them in the fridge.  Those are for lunch tomorrow.

6. Make a big salad with lettuce, tomato, cucumber, green and red peppers, zucchini, mushrooms, and broccoli in a big salad bowl.

7. Now go back to the garbanzo beans.  Squeeze three tablespoons of lemon juice and mix with the garbanzo beans.

8. Add pepper, parsley, and Italian seasoning.


9. Pour the beans and lemon juice over the salad.

10. Add lemon juice and 1 tablespoon of balsamic vinegar.


11. Sprinkle 10 almonds on top.

12. When you're all done, have 1 light n fit yogurt and 1/2 grapefruit for dessert if you're still hungry!

TGIF!! 240!!!!!!!!!!!!!

CONGRATULATIONS DAD!!!!!!!!!!!!!!!!!!!!!!!!  I am SO PROUD OF YOU!!!!!!!!!!! You're down to your first goal!!!!!!!!!!!! Stick to it and you will be down to your next one by next month!!!!!!!!!!!!!

Breakfast
-1/2 grapefruit
-*Strawberries
-*2 eggs (one whole, one egg white)
-4 almonds
-String cheese

Snack
-*Veggie tray
-Light n fit dannon yogurt
-6 almonds

Lunch
-*Slimfast/ South Beach Diet MEAL replacement bar OR 1/2 can Tuna w/ laughing cow cheese sandwich! You pick!
-*Garden Salad w/ lemon juice
-Sliced cucumber/ peppers-4 almonds

Snack
-*Veggie tray
-1/2 grapefruit
-Fiber one snack bar (90 calories or 120 calories - they have them at Wawa) OR TLC Kashi Bar from home

Just In Case!

Hey dad! Just in case Bianca didn't go ahead and make you your normal lunch, you can have the following. if Bianca made your lunch and menu, just ignore this.

Everything starred * is found at Wawa, everything else you just need to bring from home! I Love you!

Breakfast
-1/2 grapefruit
-*Strawberries
-*2 eggs (one whole, one egg white)
-4 almonds
-String cheese

Snack
-*Veggie tray
-Light n fit dannon yogurt
-6 almonds

Lunch
-*Slimfast/ South Beach Diet MEAL replacement bar
-*Garden Salad w/ lemon juice
-4 almonds
-1/2 grapefruit


Snack
-*Veggie tray
-*2 eggs (one whole, one egg white)
-Fiber one snack bar (90 calories or 120 calories - they have them at Wawa) OR TLC Kashi Bar from home

Dinner for Tonight

Dinner is easy tonight! Veggie burger with a salad! Or salmon -- that's fine too.  Remember the portions though -- should be about the size of a deck of cards! I love you!

Week 2: Wacky Wednesday

DAD! You're not commenting on your menus and telling me how it's going!! You need to do that. :P  So, get to it. Here's your menu for today!!

Breakfast
-1/2 grapefruit
-*Strawberries and blueberries
-*2 eggs (whole egg, 1 egg white)
-String cheese
-6 almonds

Snack
-Yogurt
-*Veggie tray
-4 almonds

Lunch
-Turkey sandwich
-*Garden salad w. lemon juice and pepper
-2 pepperocinis (there are four in your lunch - have only 2, save the rest for tomorrow)
-4 almonds

Snack 
-6 almonds
-Fiber One Bar
-1/2 grapefruit




I love you!!!

Week 2: Goodbye, Ruby Tuesday

I hope yesterday went okay. Please comment or call me and let me know! I can't wait till you hit your 240 goal! I know it will be very, very soon.  I can't tell you how proud of you I am.

Breakfast (8am)


-*2 eggs (one whole, one eggwhite)
-*Strawberries /blueberries
-String cheese
-1/2 grapefruit
-4 almonds

Snack (11am)
-*Veggie Tray
-Yogurt
-6 almonds

Lunch (1:30pm)
-*Garden salad w/ lemon juice
- 1/2 can of Tuna (mix with one wedge Laughing Cow Cheese) on Sandwich thin bread
-SlimFat Dessert Bar

Snack (3:30pm)
-1/2 grapefruit
-TLC Kashi Bar

Week 2: Monday, Monday

Good morning!  Here's the menu for today!

I'm back to work today, too! Ahh!!!!

Breakfast  (8am)
-1/2 grapefruit
-6 almonds
-1 stringcheese
-*Strawberries + Blueberries
-*2 eggs (1 eggwhite, one whole)

Snack (11am)
-Yogurt
-1/4 cup Uncle Sam's cereal

Lunch (1:30pm)
-4 slices Turkey, Laughing Cow Cheese (OR Fat free American), Lettuce, Tomato on Sandwich Thin bread
-Sliced cucumber
-*Garden Salad (w/ Lemon Juice)

Snack (3:30pm)
-Fiber One Bar
-1/2 grapefruit

Dinner (6:30pm)
-Grilled tofu Stirfry w/ frozen mixed vegetables (Stirfry only with PAM on the pan, no oil or butter)
-add 1 tablespoon  

Kikkoman Marinade & Sauce Teriyaki Less Sodium 

** If you cant find the above then make a marinade with balsamic vinegar + pepper + Italian seasoning + dash of salt

Sunday Morning, Brunch, Pre-Dinner Snack

Hi Dad! Since Sunday is a little different than most days, this menu is a tad different in terms of the *times* you're going to be having your major meals.  Instead of a big breakfast, this breakfast is a little smaller, so that by the time you get back from Mass (let's say you go to 11am or 12:30pm Mass), you will have a substantial Brunch after.  So, before Mass you should have two small-ish snacks, depending on when you wake up. If you wake up in time for the first snack, then by all means go ahead and have it. If you get up later and miss the time for the first snack, just have the second one, then go to Mass, then come back and have your Brunch.  If this doesn't make sense just text me! I will be in Rome, Georgia at the Peer Leader Retreat but I will have my cell on me, so please text me if you have a question. I love you!

** You can add 2 hard boiled eggs (one egg white, one whole) to ONE of the snacks (morning or afternoon) if you need it and you happen to be near a Wawa**

Snack 1 - 8am / 8:30am

-1/2 grapefruit
-1 Light n Fit 60 calorie yogurt (the tiny ones I put in your lunch)
-6 almonds
-Strawberries

Snack 2 - 10:40 OR 11:30am (either just before 11am Mass if you happen to go to that one instead of 12:30 Mass)

-1/2 grapefruit
-6 almonds
-Strawberries + 1 Splenda mixed with
-1/2 cup Greek yogurt

Brunch - 1:30pm

-Eggwhite and Fat free cheese Sandwich
-One slice turkey bacon on the side
-6 strawberries or 1/2 grapefruit if leftover from the morning
-4 almonds
-1/2 cucumber, sliced

Directions:

1. Lay large sheet  of aluminum foil on counter
2. Toast sandwich thin bread in toaster
3. Spray bowl with Pam
4. Put 1/2 cup eggwhites (from the carton) in bowl and microwave between 60 - 90 seconds or until it looks like a cooked patty
5. Please toasted halves of bread thins on aluminum foil
6. Scrape patty slowly onto the sandwich thin bread
7. Place one slice of American fat free cheese OR small handful of fat free shredded cheddar cheese on top of eggwhites
8. Top with other half of bread thin
9. Wrap immediately in aluminum foil and wait one minute for cheese to melt

10. While the cheese is melting, grab one slice of Turkey bacon out from the refrigerator and place on a paper plate.
11. Microwave for under a minute -- it should crack and sizzle when it's just about ready

12. If you did not eat Snack #1 you should have 1/2 grapefruit left from breakfast -- you can have that on the side with 6 strawberries and 1/2 a cucumber, sliced.


Afternoon Snack - 3pm
-TLC Kashi Bar
-String cheese
-1/2 cucumber, sliced


Dinner - 6:30pm
-Grilled chicken recipe with Strawberries and balsamic vinegar from the other day OR 1 Salmon burger - NO BUN
-Salad (follow recipe from below)
-1/2 can of peas OR 1/2 bag of frozen veggies w/ Italian seasoning and Basil (NO SALT)

The First Weekend

Hi dad! I'm going on a retreat this weekend, so I posted the entire menu for today here.  I will also post Sunday's menu for breakfast, lunch, and snacks before I leave tomorrow afternoon!! I love you!! If mom decides to make chicken or a salmon burger instead, you can substitute that for the veggie burger. Remember, WATCH YOUR PORTIONS with the proteins! Only ONE salmon/veggie burger, and only 1/2 of a chicken breast at a time!  Portion out chicken based on the size of a deck of cards.

I love you!!! Have a wonderful wonderful saturday!!




Breakfast (8am)
-1/2 grapefruit
-*2 eggs (one whole, one egg white)
-*Strawberries and blueberries
-1 string cheese
-4 almonds

Snack (11am)
-Fruit and Protein shake: Blend 1 cup frozen berries + 1 scoop of protein powder (in the pantry) + 2 Splenda (there is no need to add milk!)
-6 almonds

Lunch (1pm)
-*Garden salad w/ lemon juice only
-1 yogurt
-1/4 cup Uncle Sam's cereal in yogurt
-1/2 grapefruit
-4 pepperocinis
-1 cup Green beans


Snack (3:30pm)
-1 half of a sandwich thin bread (in other words, one HALF of a sandwich thin) topped with
-1 wedge laughing cow cheese spread
-1 tablespoon 50/50 sugar free jelly (in the cabinet with the Crystal Light - the rotating shelf above the toaster)
-4 almonds
-1/2 sliced cucumber

Dinner (6pm)
-Salad w/ tomato, peppers, cucumbers, zucchini, broccoli, mushrooms
-"thousand island" dressing
-1 veggie burger cut up and put on top of salad
-1 half of a sandwich thin bread, toasted (you can put garlic powder on it and 1 TEASPOON of Smart Balance Light butter to make garlic bread)


Dessert
1 sugar-free popsicle

Dinner Tonight!

If Bianca is not up to preparing the recipe posted below, tonight's dinner can follow the menu from last night, except instead of chicken, heat up a veggie burger and put it on top of a salad much like the one from yesterday.  You should have this with the "thousand island" dressing, the recipe for which I posted yesterday. No Walden Farms tonight.

If Bianca is up to making the recipe below, then skip the "thousand island" dressing, because the marinade is also the dressing in this recipe.

Balsamic - Strawberry Marinated Chicken (copyright: me!) :-)

Ingredients needed to make the marinade:

-1/2 cup balsamic vinegar
-8 sliced strawberries
-1/4 cup lemon juice
-1/4 cup water
-5 packets of Splenda
-dash of parsley
-pepper
-basil
-1/2 chicken breast (already grilled)
-salad (see recipe from last night but add green and red peppers)


1. Mix up all the ingredients above in a small(ish) bowl (you're going to want the chicken to sit in it so make sure the bowl isn't too shallow)

2. Taste and make sure you have enough of everything -- you might have to balance out the tangy punch of the lemon juice with a little more Splenda, or balsamic vinegar, or a tiny bit more water. The flavor should be sweet/tangy but not too sour.

3. Leave 1/2 chicken breast (already grilled) in the marinade for about ten minutes (let it sit in the bowl in the fridge).

4. Cut chicken into small pieces and put on top of salad, and spoon 4 tablespoons of the marinade on top of salad for dressing.

5. Add 8 walnuts/almonds


Stick to it dad! I know you can do it. Don't be discouraged by what the scale says -- do the right thing because you know it's good for your body in the long run, and the weight will come off.

Day Three: Almost There!

Hi dad!  Here's your lunch menu for today!  Remember to let me know how you follow the menu during the day, and to post your weight loss! I love you!!




Breakfast
-1/2 grapefruit
-*2 eggs (one whole, one egg white)
-*Strawberries and blueberries
-4 almonds
-String cheese


Snack
-Yogurt
-Veggie tray
-6 almonds


Lunch
-Chicken sandwich
-*Garden salad w/ lemon juice
-4 pepperocinis
-4 almonds

Snack
-1/2 grapefruit
-TLC Kashi bar

Dinner Menu

Hi Dad! I hope today went well, and I'm looking forward to your post about how you did with the lunch menu!  Today's dinner is going to be pretty simple again.  It's going to take a little bit more effort, but I think you will be able to handle it!  :-)

Dinner:

1.  Veggie burger   (you will find these in the kitchen freezer, in a red box. The patties come stuck together two in a plastic package, so make sure you pull apart ONE patty and only microwave ONE for dinner. The other patty can go in a ziplock, and back in the box.  Microwave for a little over a minute or until thawed and cooked.)

2. Dash of reduced sugar ketchup and mustard. NO BUN! You're going to cut up the veggie burger and put it on top of ...

3. A salad! Which you can make very easily.

Here are the directions:

     1. Get one head of Romaine lettuce and rip it apart into smaller pieces. Make sure you have a pretty big bowl to do this in.
     2. Cut half a tomato up into ten smaller pieces and sprinkle it on top.
     3. Slice half a cucumber on top.
     4. Slice half a zucchini.
     5. Sprinkle some mushrooms.
     6. Cut up a half a crown of broccoli into little bite sized chunks and mix them in.
     7. Sprinkle 7 almonds and a few walnuts if available.
    
     8. To make the "thousand island" dressing:  Mix 2 tablespoons fat free sour cream and 3 squeezes of reduced sugar ketchup in a small cup and stir together.  Or you can use 2 tablespoons of the Walden Farms dressing instead.

4. Finally, put a handful of green beans in a small bowl and snack on them after you eat the Veggie burger and the salad.  If you're still hungry, have another small bowl of them with 4 almonds.

Dessert:
-1/2 cup greek yogurt
-1-2 Splenda
-1/4 cup blueberries and 6 sliced strawberries
-5 almonds