Recipe... Salmon patties with yogurt dip

2 pouches salmon
1/2 onion, chopped
dash cayenne pepper
1/2 c. Greek yogurt
2 TBSP lemon juice
1 tsp garlic powder
smoked paprika to taste
2 eggs
seasoned salt

Mix all together and form TBSP sized balls.  Roll in breadcrumbs and flatten to make patties.  Spray skillet with non-stick cooking spray or lightly coat with olive oil and cook 3-4 minutes each side until lightly browned.

Meanwhile, mix the following for yogurt dip and refrigerate until patties cooked:

1/2 cup Greek yogurt
1-2 cloves minced garlic
1-2 tsp adobe chipotle pepper sauce
dash lemon juice
1 tsp dijon mustard
agave nectar to taste

Recipe....Lentil Soup

1 pkg. lentils, rinsed
3 carrots cut in small chunks
1 potato, cubed (peeled if preferred)
2 celery stalks, diced
1 purple onion, diced
1/8 c. oregano
1/4 c. lemon pepper
6 Bay leaves
1/4 c. lemon juice (can also add lemon rind)
salt and pepper to taste
8 c. water (approximately)

Place all ingredients in a dutch oven then add enough water to cover vegetables plus one inch more of water.
Bring to a boil, then add one more cup of water and summer at least 2 hours.

Serve over cooked brown rice and top with lowfat feta cheese.

Note:  Seasoning measures are approximate.

Working with your food log....Day 13

Today I hit my calorie numbers but again my fats were high.  This is a quick fix.  The biggest number of fat grams on the food log came from too many walnuts.  I can cut this portion size from 1.5 oz to .5 oz and the fat numbers drop from 52.7 grams to 34.24 grams which is within my range.  This adjustment also lowers my calorie intake to 1095 (remember I don't want to dip under 1200 calories per day) so I consider eating 4-5 egg whites throughout the day to bring my protein up to 120 grams minimum (which also brings my calories up to 1180 for the day).  Beef or turkey jerky would have the same effect. 

Remember.....consistently hitting numbers for calories, fats, proteins, and carbs will yield the results you want.  Evaluate each day, make yourself some notes regarding the changes you need to make and be ready for the next day so you don't make the same nutritional mistake twice.

Food log Day 13

Qty.	Measure	Description	Pro/grams	Carb/gm	Fat/gm	Calories
0.50	cup	steel cut oats	4.00	27.00	2.50	150.00
4.00	oz	blackberries	1.60	11.60	0.60	49.00
1.00	packet	stevia
0.25	cup	2 milk	2.00	3.00	1.50	30.00
		TOTALS:	7.60	41.60	4.60	229.00
1.00	small	banana	1.10	23.00	0.30	90.00
		TOTALS:	1.10	23.00	0.30	90.00
6	oz	shrimp boiled	35.6	0	1.9	168
1	cup	asparagus sauteed in pan	2.9	5.2	0.1	27
1	TBSP	Smart Balance, add	0	0	2.5	25
		lemon juice and garlic salt
1.00	TBSP	Ketchup w/horseradish	0.00	5.00	0.00	20.00
		TOTALS:	38.50	10.20	4.50	240.00
4.50	TBSP	Hummus	4.50	10.50	6.75	112.50
7.00	baby	carrots	0.40	5.70	0.10	25.00
		0	4.90	16.20	6.85	137.50
		TOTALS:
4.50	TBSP	Hummus	4.50	10.50	6.75	112.50
7.00	baby	carrots	0.40	5.70	0.10	25.00
		TOTALS:	4.90	16.20	6.85	137.50
1.5	oz	walnuts	6.5	5.8	27.7	278
6	oz	shrimp boiled	35.6	0	1.9	168
		TOTALS:	42.1	5.8	29.6	446
		DAILY TOTALS:	99.1	113	52.7	1280
		% of TOTAL CALORIES:	37%	43%	20%

Working with your food log....Day 12

Today I hit my calorie goals but my fats are a bit high (51.2 grams).  Notice the two biggest fat numbers came from the salmon and olive oil.  In the future, I'll use 1 tsp olive oil rather than a whole TBSP.  This will cut down to 4.5g fat instead of 13.5 g fat.  I could also cut the protein bar in half and drop 3 grams of fat there too.  I could also cut my salmon portion to 4 oz rather than 6 oz.  Making these three changes would put me right at 32 grams of fats for the day which is where I want to be.

I also want to take in a little more protein so I might think about adding some protein powder to the steel cut oats or having a shake during the day to pull my protein number up to at least 120-130 grams for the day.

Day 12 Food Log

Qty.	Measure	Description	Pro/grams	Carb/gm	Fat/gm	Calories
0.50	cup	steel cut oats	4.00	27.00	2.50	150.00
4.00	oz	blackberries	1.60	11.60	0.60	49.00
1.00	packet	stevia
0.25	cup	2 milk	2.00	3.00	1.50	30.00
		TOTALS:	7.60	41.60	4.60	229.00
1.00	small	banana	1.10	23.00	0.30	90.00
		TOTALS:	1.10	23.00	0.30	90.00
1	can	tuna in water	20	1	2	100
11	each	wheat crackers bite size	1	10	3	70
		lemon pepper and lemon
		juice
		TOTALS:	0.00	11.00	5.00	170.00
1.00	bar	pure protein, peanut butter	20.00	16.00	6.00	220.00
		0	20.00	16.00	6.00	220.00
		TOTALS:
		TOTALS:	0.00	0.00	0.00	0.00
6	oz	salmon	37.6	0	21.1	350
1	TBSP	olive oil,lemon juice,garlic	0	0	13.5	120
2	cups	romaine lettuce	1.2	3.1	0.3	16
10	cherry	tomato	1.5	6.6	0.3	31
0.5	small	cucumber	0.4	1.3	0.1	7
		TOTALS:	40.7	11	35.3	524
		DAILY TOTALS:	90.4	102.6	51.2	1233
		% of TOTAL CALORIES:	37%	42%	21%