1 pkg (10 oz) frozen chopped spinach
3/4 cup liquid egg substitute or egg whites
3/4 cup shredded reduced fat cheese
1/4 cup green bell peppers
1/4 cup diced onions
3 drops hot pepper sauce (optional)
Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine eggs, cheese, peppers, onions, and spinach in a bowl. Divide evenly among the muffin cups.
Bake at 350 degrees for 20 min, until a knife inserted in the center comes out clean.
Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced fat cheese may be used.
Yield: 6 servings
Calories per serving: 6
Protein: 9 grams
Fat: 3 grams
Carbohydrate: 3 grams
Tuesday, January 18, 2011
Recipe.....Garlic/lemon vinaigrette
In a small bowl, mix
2 tsp olive or grape seed oil
juice of 1 lemon
1-2 cloves garlic
sea salt and pepper to taste
Yield: Single serving
2 tsp olive or grape seed oil
juice of 1 lemon
1-2 cloves garlic
sea salt and pepper to taste
Yield: Single serving
Cooking smarter....
You may have noticed that you see "leftovers" here and there on the food log. Since we are preparing everything from scratch, we need to think more about cooking smart. That means doubling up on your recipes....cook 2 servings of Salmon at one time to eat the next day.....grill more chicken than your family needs at one meal so you can eat it during the following day which cuts down on your food prep time.
For example, turkey meatballs were prepared on Day 7 for a spaghetti dinner for the family (Note: no pasta for me at the evening meal....instead a raw bed of spinach was covered with marinara and turkey meatballs). This same turkey doubled for hamburgers the next day and again for meatball /marinara stuffed wheat pitas.
We have to cut corners and cook smarter because we no longer use the more convenient, processed foods from boxes/cans. Pat yourself on the back....you are eating clean!
In Good Health,
Shanna
For example, turkey meatballs were prepared on Day 7 for a spaghetti dinner for the family (Note: no pasta for me at the evening meal....instead a raw bed of spinach was covered with marinara and turkey meatballs). This same turkey doubled for hamburgers the next day and again for meatball /marinara stuffed wheat pitas.
We have to cut corners and cook smarter because we no longer use the more convenient, processed foods from boxes/cans. Pat yourself on the back....you are eating clean!
In Good Health,
Shanna
Food Log Day 9
| Qty. | Measure | Description | Pro/grams | Carb/gm | Fat/gm | Calories |
| 2.00 | serving | Vegetable Quiche Cups | ||||
| to go, see Recipe | 18.00 | 6.00 | 6.00 | 154.00 | ||
| TOTALS: | 18.00 | 6.00 | 6.00 | 154.00 | ||
| 1.00 | stalk | Celery stuffed the Laughing | 0.30 | 1.40 | 0.10 | 6.00 |
| Cow Light Cheese (any | 2.00 | 1.00 | 1.50 | 35.00 | ||
| flavor) | ||||||
| TOTALS: | 2.30 | 2.40 | 1.60 | 41.00 | ||
| 1 | serving | Left over turkey meatballs | 30 | 11 | 2 | 170 |
| 1 | whole | Wheat pita pocket, 6" | 6.3 | 35.2 | 1.7 | 170 |
| diameter | ||||||
| 0.25 | cup | Marinara sauce leftover | 1.5 | 7 | 1 | 40 |
| TOTALS: | 37.80 | 53.20 | 4.70 | 380.00 | ||
| 1.00 | small | banana | 0.40 | 8.00 | 0.50 | 40.00 |
| 1.00 | TBSP | almond butter (MaraNatha | 3.00 | 3.50 | 8.00 | 95.00 |
| all natural no stir almond | ||||||
| butter at HEB) | 3.40 | 11.50 | 8.50 | 135.00 | ||
| TOTALS: | ||||||
| 8.00 | oz | herbal tea | ||||
| 1.00 | pkg | beef jerky | 18 | 4 | 1 | 100 |
| TOTALS: | 18.00 | 4.00 | 1.00 | 100.00 | ||
| 4 | oz | Salmon salad (leftover) | 22.56 | 0 | 12.64 | 210 |
| 2 | cups | Romaine lettuce | 2.6 | 19 | 0.8 | 98 |
| 12 | cherry | tomatoes | ||||
| 2 | slices | onion | ||||
| 1 | serving | Garlic/lemon vinaigrette | ||||
| **see recipe** | 0 | 0 | 9.3 | 80 | ||
| TOTALS: | 25.16 | 19 | 22.74 | 388 | ||
| DAILY TOTALS: | 104.66 | 96.1 | 44.54 | 1198 | ||
| % of TOTAL CALORIES: | 43% | 39% | 18% |
Monday, January 17, 2011
Day 8 Food Log
FYI....if you are trying to keep your carbohydrates under 100 grams/day....you may have to leave off the bun with your dinner turkey burger.....don't fret....it will be just as tasty without the bread!
| Qty. | Measure | Description | Pro/grams | Carb/gm | Fat/gm | Calories |
| 0.67 | cup | Muesli, Alpen No Sugar | 7.00 | 40.00 | 3.00 | 210.00 |
| 3.50 | oz | Greek Yogurt, FAGE 2% | 8.50 | 4.00 | 2.00 | 65.00 |
| 1 packet stevia | ||||||
| TOTALS: | 15.50 | 44.00 | 5.00 | 275.00 | ||
| 0.50 | bar | Pure Protein | 12.00 | 8.00 | 0.00 | 100.00 |
| Choc Peanut Butter | ||||||
| TOTALS: | 12.00 | 8.00 | 0.00 | 100.00 | ||
| 4.00 | oz | Salmon, cooked in skillet w/ | 22.56 | 0.00 | 12.64 | 210.00 |
| Pam, salt and pepper | ||||||
| 3.00 | oz | sweet potato w/ cinnamon | 1.80 | 18.60 | 0.20 | 81.00 |
| O calorie spray butter & | ||||||
| stevia | ||||||
| TOTALS: | 24.36 | 18.60 | 12.84 | 291.00 | ||
| 1.00 | small | apple | 0.30 | 13.90 | 0.20 | 53.00 |
| 2.00 | sticks | string cheese, 2% | 14.00 | 1.00 | 5.00 | 120.00 |
| TOTALS: | 14.30 | 14.90 | 5.20 | 173.00 | ||
| 1.00 | SERVING | Use leftover turkey from | 30.00 | 11.00 | 2.00 | 170.00 |
| meatballs and make | ||||||
| hamburger patties | ||||||
| 2.00 | leaves | romaine lettuce | 0.67 | 2.45 | 0.19 | 11.8 |
| 2.00 | slices | tomato and onion | ||||
| 1.00 | flat | Whole grain deli flats | 6 | 20 | 1.5 | 100 |
| TOTALS: | 36.67 | 33.45 | 3.69 | 281.80 | ||
| 1 | scoop | Nectar Protein Powder | 24 | 0 | 0 | 100 |
| 6 | oz | water | ||||
| 2 | oz | 2% milk | 2 | 3 | 1.25 | 30 |
| TOTALS: | 26 | 3 | 1.25 | 130 | ||
| DAILY TOTALS: | 126.8 | 121.95 | 22.98 | 1250.8 | ||
| % of TOTAL CALORIES: | 47% | 45% | 8% | |||
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