Weight loss and maintenance strategy: pack a daily cooler full of clean eating foods.

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NEW PAGE! Current Cooler page is now here:

http://recipeforfitness.com/todays_cooler.html

 

Fitness and Weight Loss Food Plan for Success...Clean Eating Cooler... can go anywhere, including the office!

Pack That Cooler!  

The key to eating healthy throughout the day, for me, is my cooler. Every morning I pack it with the clean eats I prepared on Sunday.  With my cooler, I have no reason to hit a drive through. No excuses to not eat clean. And let's face it... it's so much easier! :-) 

I know you're probably thinking, "she doesn't really pack that cooler and eat clean every day!".  Yep! I sure do!  That's my cooler in my office in the picture to the right. Below you'll find photos of each day's cooler. Click on them to view larger. 

On some days you'll note a fitday icon... click and you can view the calories & ratios of my nutrients (protein, carbs, fat). I figure this with www.FitDay.com. It's a fabulous free tool and easy to use!

View Chelle's Food Plan with Grocery list, Single-Day Food Prep, Packing the Cooler info, and Easy Food Swaps & Tips.


 

NOTE:
I am currently prepping for my first figure competition, and my diet is very restricted and specific. My current coolers reflect this.

My normal every-day living coolers can be found by skipping to here

Click on photos to view

Check the blog for my daily food... After my Figure Competition, I will go back to updating this page daily. In the meantime, you can see my daily food in my blog posts :-)

Today: Thursday, July 21, 2011

Contents
:
Breakfast -   2 of my Protein Banana-Doodles Snack: Protein shake/pudding.   Lunch - 3 oz chicken breast, 1 cup steamed zucchini. Snack - 3 oz chicken breast and 7 almonds   Dinner  -  6 oz baked Swai, half Tbsp olive oil on 1 cup steamed asparagus.  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1364 calories; 49% protein, 20% carb, 30% fat.     23.6 g fiber. 

ACTIVITY:
(a.m.) -  Weights: Legs 1hr
                 Cardio HIIT - 30 minutes, stairmaster
(p.m.) -  Cardio -
steady-state 40 minutes

Wednesday, July 20, 2011

Contents
:
Breakfast -   Oatmeal with protein powder, ground flax & cinnamon.  Snack: Protein shake/pudding w/ raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed zucchini. Snack - 3 oz chicken breast and 14 almonds (ignore the cucumber, I didn't eat it)  Dinner  -  6 oz baked Swai, 1 cup font face="Georgia" style="font-size: 11pt" color="#DFDBD7">  -  6 oz baked Swai, 1 cup steamed zucchini.  Pre-bed Snack - Protein Ice Cream

ACTIVITY:
(a.m.) -  Weights: Back 1hr
                 Cardio HIIT - 30 minutes, stairmaster
(p.m.) -  Abs Class
                 Cardio -
steady-state 40 minutes

Tuesday, July 19, 2011

Contents
:
Breakfast -  Protein Muffin  (zucchini).  Snack: Protein shake/pudding w/ raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed zucchini, 1/3 cup brown rice. Snack - 3 oz chicken breast and 7 almonds  Dinner  -  4 oz baked Swai, 1 cup steamed zucchini.  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1411 calories; 50% protein, 21% carb, 29% fat.     29.2 g fiber. 

ACTIVITY:
(a.m.) -  Cardio HIIT - 30 minutes, stairmaster
(p.m.) -  Cardio -
steady-state 40 minutes

Monday, July 18, 2011

Contents
:
Breakfast -  2 Cinnamon Protein Scones.  Snack: Protein shake/pudding w/ raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed zucchini, 1 oz mashed sweet potato. Snack - 3 oz chicken breast and 7 almonds   Dinner  -  3 oz baked Swai, 1 cup steamed zucchini and 1/2 Tbsp olive oil.  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1431 calories; 51% protein, 20% carb, 29% fat.     30.3 g fiber. 

ACTIVITY:
(a.m.) -  Chest - 1 hr
                 Cardio HIIT - 30 minutes, stairmaster
(p.m.) -  Cardio -
TBC Class - 1 hr
                 Posing practice - 3o minutes

Sunday, July 17, 2011

Contents
:
Breakfast -  Cinnamon Protein Scones (2)  Snack:  Protein Shake w/raspberries  Lunch - Grilled Chicken breast, 1 cup sliced raw peppers, 1 oz mashed sweet potato. Snack - 3 oz grilled chicken breast & 7 almonds.  Dinner  - 5 oz baked Swai, 1 cup steamed zucchini with 1 Tbsp butter.  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1398 calories; 50% protein, 20% carb, 30% fat.     29.3 g fiber. 

ACTIVITY:
(a.m.) -  REST DAY!!!!!

 

Saturday, July 16, 2011

Contents
:
Breakfast -  Oatmeal with protein powder & ground flax Snack:  7 almonds  Lunch - Grilled Chicken breast and a peach. Snack - Protein shake  Dinner  - Beef tenderloin, steamed zucchini, spring mix.  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1407 calories; 48% protein, 23% carb, 29% fat.     26 g fiber. 

ACTIVITY:
(a.m.) -  Cardio  - 30 minutes steady state
                 Weights - 1 hr - Arms
(p.m.) -  Cardio - 40 minutes - steady state

 

Friday, July 15, 2011 - INSANE Day! Read blog post about it here

Contents
:
Breakfast -  Oatmeal with protein powder & ground flax Snack:  7 almonds  Lunch - Grilled Chicken breast and a peach. Snack - Protein shake  Dinner  - Beef tenderloin, steamed zucchini, spring mix.  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1391 calories; 48% protein, 22% carb, 30% fat.     20.3 g fiber. 

ACTIVITY:
(a.m.) -  Cardio HIIT - 30 minutes
(p.m.) -  Cardio - 30 minutes - Fun cardio drumming
                 Cardio - 20 minutes - steady state

Thursday, July 14, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Protein Muffin  (zucchini).  Snack: Protein shake w/ raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed asparagus, 1 oz mashed sweet potato. Snack - 3 oz chicken breast and 7 almonds + 6 raw macadamia nuts  Dinner  -  6 oz baked Swai, 1 cup steamed zucchini.  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1388 calories; 48% protein, 20% carb, 31% fat.     28.5 g fiber. 

ACTIVITY:
(a.m.) -  Legs - 1 hr
(p.m.) -  Cardio - 40 minutes

Wednesday, July 13, 2011 - Contest Prep Diet

lol, gobbled up my food so fast yesterday, I forgot to take pics! Oops!

Contents: Breakfast -  Protein Muffin  (zucchini).  Snack: Protein shake w/ raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed green beans, 1/2 Tbsp sesame oil, 1 oz mashed sweet potato. Snack - 3 oz chicken breast and 10 almonds  Dinner  -  3 oz chicken breast, 1 cup sliced pepper.  Pre-bed Snack - Protein Ice Cream.  It's bowling alley night, so I've got dinner in the cooler, along with a couple baby cucumbers just in case.

Today's Numbers (click on the fitday icon above to view all the info): 1371 calories; 49% protein, 21% carb, 30% fat.     28.8 g fiber. 

ACTIVITY:
(a.m.) -  Back - 1 hr
                 Cardio - 30 minutes steady-state, elliptical

(p.m.) -  Abs Class
                 Cardio - 40 minutes

Tuesday, July 12, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Protein Muffin  (zucchini).  Snack: Protein shake w/ raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed asparagus, 1 oz mashed sweet potato. Snack - chicken mini loaf and 10 almonds  Dinner  -  6 oz baked Swai, 1 cup steamed green beans with 1/2 Tbsp olive oil  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1416 calories; 50% protein, 20% carb, 30% fat.     28.7 g fiber.  (Nailed my ratios today! Wooo!)

ACTIVITY:
(a.m.) -  Chest/Triceps - 1 hr
(p.m.) -  Cardio - 40 minutes steady-state

Monday, July 11, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Protein Muffin  (zucchini).  Snack: Protein shake w/ raspberries.   Lunch - 6 oz baked Swai, 1 cup steamed asparagus, 2 oz mashed sweet potato. Snack - chicken mini loaf and 10 almonds  Dinner  -  4 oz pork tenderloin, 1 cup steamed green beans  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1393 calories; 49% protein, 22% carb, 29% fat.     29.8 g fiber. 

ACTIVITY:
(a.m.) -  Cardio - 30 minutes HIIT, stairmaster
(p.m.) -  Total Body Conditioning Class - 1 hr

 

Sunday, July 10, 2011 - Contest Prep Diet - sorry, no food pics this weekend, click on the pic below to view full meals & nutritional info

Click on the icon to view nutritional info.

ACTIVITY:
(a.m.) -  TBC (total body conditioning class)
               

 

Saturday, July 9, 2011 - Contest Prep Diet - sorry, no food pics this weekend, click on the pic below to view full meals & nutritional info

Click on the icon to view nutritional info.

ACTIVITY:
(a.m.) -  TBC (total body conditioning class)
               

 

Friday, July 8, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Protein Muffin  (zucchini).  Snack: Protein shake w/ raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed asparagus, 2 oz baked sweet potato. Snack - chicken mini loaf and 14 almonds  Dinner  -  5 oz baked Swai & salad with spinach/lettuce/cucumber & lemon juice.   Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1393 calories; 49% protein, 22% carb, 29% fat.     29.8 g fiber. 

ACTIVITY:
(a.m.) -  Upper Body - 1 hr
                 Cardio - 40 minutes steady state, stairmaster

(p.m.) -  Cardio - 40 minutes steady state.

Thursday, July 7, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Protein Muffin  (zucchini).  Snack: Protein shake w/ raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed asparagus, 3 oz baked sweet potato. Snack - chicken mini loaf and 14 almonds  Dinner  -  5 oz baked Swai & 1 cup steamed asparagus  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1456 calories; 47% protein, 24% carb, 28% fat.     33.1 g fiber. 

ACTIVITY:
(a.m.) -  Back & Posing - 1.5 hrs
(p.m.) -  Cardio - 40 minutes steady state, elliptical.

Wednesday, July 6, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Protein Muffin  (zucchini).  Snack: Protein shake w/raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed asparagus, 2 oz baked sweet potato. Snack - chicken mini loaf and 14 almonds  Dinner  -  Bowling alley! 3 oz chicken breast and 1 cup raw peppers (plus mini cucumber - free food).   Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1453 calories; 48% protein, 24% carb, 27% fat.     33.6 g fiber. 

ACTIVITY:
(a.m.) -  Cardio - HIIT stairmaster 30 min. plus 10 steady state.
(p.m.) -  Abs Class plus
                 Cardio - 40 minutes steady state.

Tuesday, July 5, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Protein Muffin  (zucchini).  Snack: Protein shake w/raspberries.   Lunch - 3 oz chicken breast, 1 cup steamed asparagus, 2 oz baked sweet potato. Snack - chicken mini loaf and 14 almonds  Dinner  -  5 oz baked Swai & 1 cup steamed asparagus  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1451 calories; 48% protein, 24% carb, 29% fat.     34.6 g fiber. 

ACTIVITY:
(a.m.) -  Cardio - HIIT stairmaster 30 min. plus 10 steady state.
(p.m.) -  Legs (1hr)
                 Cardio - 40 minutes steady state.

Monday, July 4, 2011 - Contest Prep Diet - sorry, I fell down on the food pics this weekend, all I have are the nutrition profiles for fri-sun...

Click on the icon to view nutritional info.

ACTIVITY:
(a.m.) -  Chest & Progress Pics
               
HIIT stairmaster 30 min. plus 10 steady state.

(p.m.) -  Legs (1hr)
                 Cardio - 40 minutes steady state.

 

Sunday, July 3, 2011 - Contest Prep Diet

Click on the icon to view nutritional info.

ACTIVITY:
REST DAY!!!

 

Saturday, July 2, 2011 - Contest Prep Diet

Click on the icon to view nutritional info.

ACTIVITY:
(a.m.) -  Legs (30 min)
                 TBC (Total Body Conditioning Class) bootcamp style -high cardio

 

Friday, July 1, 2011 - Contest Prep Diet

Click on the icon to view nutritional info.

ACTIVITY:
(a.m.) -  Cardio - 45 minutes steady state.
(p.m.) -  Cardio -
HIIT stairmaster 30 min. plus 10 steady state.

 

Thursday, June 30, 2011 - Contest Prep Diet

Contents
:
Post-Workout - Protein Muffin  (blueberry)   Breakfast -  Protein Muffin  (zucchini).  Snack: 3 oz chicken breast and a peach.   Lunch - 5 oz baked Swai, 1 cup steamed broccoli/cauliflower and 4 oz baked sweet potato. Snack - 3 oz shredded pork tenderloin   & 1 cup steamed broccoli/cauliflower Dinner  -  5 oz baked Swai & 1 cup steamed zucchini  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1373 calories; 47% protein, 30% carb, 23% fat.     38.7 g fiber. 

ACTIVITY:
(a.m.) - Back & Biceps (1hr)
(p.m.) - Cardio - HIIT stairmaster 30 min. plus 10 steady state.

Wednesday, June 29, 2011 - Contest Prep Diet

Contents
:
Post-Workout - Protein Muffin  (blueberry)   Breakfast -  Protein Muffin  (zucchini).  Snack: 1 chicken mini loaf and a peach.   Lunch - 5 oz baked Swai, 1 cup steamed broccoli/cauliflower and 4 oz baked sweet potato. Snack - 3 oz chicken breast, 10 almonds   & 1 cup steamed broccoli/cauliflower Dinner  -  3 oz chicken breast & 1 cup raw peppers.   Pre-bed Snack - Protein Ice Cream.  I've also got 2 mini-cucumbers in there (free food) in case I need them.

Today's Numbers (click on the fitday icon above to view all the info): 1442 calories; 46% protein, 30% carb, 24% fat.     40.3 g fiber. 

ACTIVITY:
(a.m.) - Cardio HIIT, Stairmaster 30 min., plus 10 steady
(p.m.) - Tab's Abs Express Class Plus 45 min Steady state Cardio

Tuesday, June 28, 2011 - Contest Prep Diet

Contents
:
Post-Workout - Protein Muffin  (blueberry)   Breakfast -  Oatmeal with protein powder, ground flax, cinnamon, mixed with water.  Snack: 1 chicken mini loaf and a peach.   Lunch - 3 oz chicken breast, 1 cup steamed broccoli/cauliflower and 4 oz baked sweet potato. Snack - 3 oz chicken breast, 10 almonds   & 1 cup steamed broccoli/cauliflower Dinner  -  5 oz baked Swai (white fish) & 1 cup steamed zucchini  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1436 calories; 46% protein, 31% carb, 23% fat.     37.7 g fiber. 

ACTIVITY:
(a.m.) - Legs with Tab (1hr)
(p.m.) - Cardio: Zumba Class (1hr)

Monday, June 27, 2011 - Contest Prep Diet

Contents
:
Post-Workout - Protein Muffin  (blueberry)   Breakfast -  Oatmeal with protein powder, ground flax, cinnamon, mixed with water.  Snack: 3 oz chicken breast and a peach.   Lunch - 3 oz chicken breast, 1 cup steamed broccoli/cauliflower and 4 oz baked sweet potato. Snack - chicken mini loaf  & 1 cup steamed broccoli/cauliflower Dinner  -  5 oz baked Swai (white fish) & 1 cup steamed asparagus  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1401 calories; 45% protein, 33% carb, 22% fat.     40.4 g fiber. 

ACTIVITY:
(a.m.) - Chest with Tab (1hr)
(p.m.) - Cardio: Total Body Conditioning Class (1hr)
- Boot Camp style - it was awesome!

 

Sunday, June 26, 2011 - Contest Prep Diet - sorry, I fell down on the food pics this weekend, all I have are the nutrition profiles for fri-sun...

Contents
:
Breakfast -  Oatmeal with protein powder, cinnamon, mixed with almond milk.  Snack: protein shake with 4 small strawberries.   Lunch - chicken mini loaf  and 3 oz baked sweet potato.  Dinner  -  5 oz baked Swai (white fish) & 1 cup steamed asparagus  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1225 calories; 46% protein, 26% carb, 28% fat.    22.5 g fiber. 

ACTIVITY:
(a.m.) - REST DAY
(p.m.) - REST DAY

Saturday, June 25, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal with protein powder, ground flax, cinnamon, mixed with water.  Snack: 3 oz chicken breast and an apple.   Lunch - 3 Protein Muffins (zucchini) Snack -  Protein shake Dinner  - 3 oz grilled chicken breast & 1 cup steamed green beans  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1384 calories; 47% protein, 31% carb, 23% fat.     33.3 g fiber. 


(p.m.) -
Rest

Friday, June 24, 2011 - Contest Prep Diet

Contents
:
Breakfast -  3 Protein Muffins (zucchini).  Snack: 5 oz baked Swai and an apple.   Lunch - Steamed chicken, veggies & brown rice. Snack -  3 oz chicken breast & 1/2 cup raw pepper.  Dinner  -  Grilled steak (lean) and raw peppers.   Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1334 calories; 47% protein, 29% carb, 24% fat.     27.1 g fiber. 

ACTIVITY:
(a.m.) - Biceps, Triceps & Delts with Tab (1hr)
(p.m.) -
45 minutes steady state cardio on elliptical.

Thursday, June 23, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal with protein powder, ground flax, cinnamon, mixed with water.  Snack: 1 chicken mini loaf and an apple.   Lunch - 3 oz chicken breast, 1 cup steamed zucchini and half cup quinoa, plus 10 almonds (raw). Snack -  3 oz chicken breast & 1 cup steamed zucchini Dinner  -  5 oz baked Swai (white fish) & 1 cup steamed green beans  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1420 calories; 44% protein, 32% carb, 24% fat.     30.2 g fiber. 

ACTIVITY:
(a.m.) - 45 minutes steady state cardio on elliptical.
(p.m.) -
Rest (bleh)

Wednesday, June 22, 2011 - Contest Prep Diet

Contents
:
Post Workout - 1 Protein Muffin (zucchini) with 4 small strawberries.  Breakfast -  3 Protein Muffins (2 zucchini, 1 blueberry).  Snack: 3 oz chicken breast & 1 cup steamed zucchini.   Lunch - 3 oz chicken breast, 1 cup steamed asparagus and half cup quinoa. Snack -  3 oz chicken breast & 1 cup steamed zucchini Dinner  -  chicken mini loaf & 1 cup sliced raw pepper (bowling night - dinner at the bowling alley!).   Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1483 calories; 47% protein, 29% carb, 24% fat.     36.6 g fiber. 

ACTIVITY:
(a.m.) - Weights with Tab - 1 hr. Back, with some Biceps & Posing Practice!
(p.m.) - 4pm Sports massage for hamstring. 15 min Abs Class. 37 minutes interval cardio.

Tuesday, June 21, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal (half cup dry, 1 scoop vanilla protein powder, 2 Tbsp ground flax, 1/2 tsp ground cinnamon, mixed with water.  Snack: 1 chicken mini loaf & nectarine.  Lunch - 4 oz chicken breast, , half cup grilled peppers/zucchini, 1 cup steamed asparagus and half cup quinoa. Snack -  1 chicken mini loaf & 1 cup steamed zucchini Dinner  -  4 oz chicken breast with steamed asparagus  Pre-bed Snack - Protein Ice Cream

Today's Numbers (click on the fitday icon above to view all the info): 1451 calories; 42% protein, 29% carb, 29% fat.     30.5 g fiber. 

ACTIVITY:
(a.m.) - Weights with Tab - 1 hr. Legs. -- INJURY
(p.m.) -
No cardio - enforced rest :-(

Monday, June 20, 2011 - Contest Prep Diet

Contents
:
Post-Workout -  1 Protein Zucchini Muffin and 4 small strawberries  Breakfast -  Oatmeal (half cup dry, 1 scoop vanilla protein powder, 2 Tbsp ground flax, 1/2 tsp ground cinnamon, mixed with water.  Snack: 1 chicken mini loaf & grilled peppers.  Lunch - 5 oz Swai, grilled peppers/zucchini, and half cup quinoa.  Snack -   1 chicken mini loaf & grilled peppers.  Dinner  -  4 oz chicken breast with steamed asparagus  Pre-bed Snack - Protein Ice Cream.  **There's a nectarine in the cooler photo, but after running my numbers, I don't have room for it, so it will return home with me at the end of the day :-)

Today's Numbers (click on the fitday icon above to view all the info): 1451 calories; 42% protein, 29% carb, 29% fat.     30.5 g fiber. 

ACTIVITY:
(a.m.) - Weights with Tab - 1 hr. Chest/Triceps
(p.m.) -
Cardio - TBC (total body conditioning class - cardio emphasis) 1hr

Sunday, June 19, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal Pancakes (half cup dry, 1 scoop vanilla protein powder, 2 Tbsp ground flax, 1/2 tsp ground cinnamon, mixed with almond milk) with Blueberry syrup Snack: 4 hard boiled egg whites & apple.  Lunch - 4 hard boiled egg whites mixed with mustard, raw peppers and 1 slice of Quinoa Pizza crust (plain).  Dinner  -  5 oz swai (white fish) with steamed broccoli/cauliflower  Pre-bed Snack - Protein Ice Cream.

Today's Numbers (click on the fitday icon above to view all the info): 1451 calories; 42% protein, 29% carb, 29% fat.     30.5 g fiber. 

ACTIVITY:
(a.m.) - REST DAY!!!!
(p.m.) -
REST DAY!!!!

Saturday, June 18, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal Pancakes (half cup dry, 1 scoop vanilla protein powder, 2 Tbsp ground flax, 1/2 tsp ground cinnamon, mixed with almond milk) with Blueberry syrup Snack: 4 hard boiled egg whites & apple.  Lunch - 4 hard boiled egg whites mixed with mustard, raw peppers and 1 slice of Quinoa Pizza crust (plain).  Dinner  -  5 oz swai (white fish) with steamed broccoli/cauliflower  Pre-bed Snack - Protein Ice Cream.

Today's Numbers (click on the fitday icon above to view all the info): 1398 calories; 37% protein, 35% carb, 28% fat.     33.4 g fiber. 

ACTIVITY:
(a.m.) - Cardio - 40 min total: 30 min HIIT, 10 min steady state
(p.m.) -

Friday, June 17, 2011 - Contest Prep Diet

Contents
:
Post-Workout Breakfast -  Protein Zucchini Muffin and 5 small strawberries  Snack: 3 oz chicken breast & apple.  Lunch - 5 oz Swai with 2 cups steamed broccoli/cauliflower and 1 slice of Quinoa Pizza crust (plain).  Dinner  -  4 oz filet mignon & steamed veggies.   Pre-bed Snack - Protein Ice Cream.

Today's Numbers (click on the fitday icon above to view all the info): 1476 calories; 45% protein, 27% carb, 29% fat.     32 g fiber. 

ACTIVITY:
(a.m.) - Weights w/Tab (1hr) - Legs
(p.m.) -
Cardio - 40 min steady state

Thursday, June 16, 2011 - Contest Prep Diet

Contents
:
Post-Workout -  Protein Zucchini Muffin and 4 small strawberries Breakfast -  Oatmeal (half cup dry, 1 scoop vanilla protein powder, 2 Tbsp ground flax, 1/2 tsp ground cinnamon, mixed with water).  Snack: 3 oz chicken breast & Nectarine.  Lunch - 4 oz chicken breast with 2 cups steamed broccoli/cauliflower and 1 slice of Quinoa Pizza crust (plain).  Snack -   3 oz chicken breast and 2 cups raw peppers  Dinner (post-cardio)  -  5 oz swai (white fish) with steamed zucchini  Pre-bed Snack - Protein Ice Cream.

Today's Numbers (click on the fitday icon above to view all the info): 1438 calories; 43% protein, 34% carb, 24% fat.     37.4 g fiber. 

ACTIVITY:
(a.m.) - Weights w/Tab (1hr) - Triceps, Biceps
(p.m.) -
Cardio - 40 min total: 30 min HIIT, 10 min steady state

Wednesday, June 15, 2011 - Contest Prep Diet

Contents
:
Post-Workout -  Protein Zucchini Muffin and 2 medium strawberries Breakfast -  Oatmeal (half cup dry, 1 scoop vanilla protein powder, 2 Tbsp ground flax, 1/2 tsp ground cinnamon, mixed with water).  Snack: 3 oz chicken breast & 7 medium strawberries.  Lunch - 4 oz Swai (white fish) with 2 cups steamed broccoli/cauliflower and 1 slice of Quinoa Pizza crust (plain).  Snack -   3 oz shredded pork tenderloin with salsa in a roasted chili plus a cup of  steamed zucchini  Dinner (post-cardio)  -  4 oz chicken breast with raw peppers.   Pre-bed Snack - Protein Ice Cream.

Today's Numbers (click on the fitday icon above to view all the info): 1403 calories; 45% protein, 30% carb, 24% fat.     36.5 g fiber. 

ACTIVITY:
(a.m.) - Weights w/Tab (1hr) - Back
(p.m.) -
Cardio - 40 min. steady state

Tuesday, June 14, 2011 - Contest Prep Diet

Contents
:
Post-Workout -  Protein Zucchini Muffin and 4 small strawberries Breakfast -  Oatmeal (half cup dry, 1 scoop vanilla protein powder, 2 Tbsp ground flax, 1/2 tsp ground cinnamon, mixed with water).  Snack: 3 oz chicken breast & 7 medium strawberries.  Lunch - 4 oz Swai (white fish) with 2 cups grilled veggies and half cup brown rice (I forgot my quinoa pizza crust! Have to run to store and pick up some instant brown rice).  Snack -   3 oz grilled chicken breast & steamed broccoli/cauliflower.   Dinner (post-cardio)  -  4 oz shredded chicken breast with salsa, mushrooms, zucchini and onion in a roasted Chili.   Pre-bed Snack - Protein Ice Cream.

Today's Numbers (click on the fitday icon above to view all the info): 1416 calories; 45% protein, 31% carb, 24% fat.     36 g fiber. 

ACTIVITY:
(a.m.) - Weights w/Tab (1hr) - Legs
(p.m.) -
Cardio - 30 min. HIIT followed by 10 min steady state

Monday, June 13, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Protein Zucchini Muffins (2) and a Nectarine.  Snack: 3 oz chicken breast & cup of grilled veggies plus a Fruit/Veggie Fiber bar.  Lunch - 4 oz Swai (white fish) with 2 cups grilled veggies and a slice of Quinoa pizza crust (plain).  Snack -   3 oz grilled chicken breast & 1 cup grilled veggies.  Post-Cardio -   Protein Zucchini Muffin   Dinner  -  4 oz chicken breast on raw spinach & lettuce.   Pre-bed Snack - Protein Ice Cream (doing mint chocolate tonight).

Today's Numbers (click on the fitday icon above to view all the info): 1408 calories; 43% protein, 31% carb, 27% fat.     38 g fiber. 

ACTIVITY:
(a.m.) - Weights w/Tab (1hr) - Chest
(p.m.) -
TBC Class - 1hr (Total Body Conditioning - Cardio class)

Thursday, June 9, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Pancakes: Oatmeal w/protein powder, ground flax, cinnamon mixed with unsweetened almond milk, with my Berry Syrup (blueberry).  Snack: 3 oz chicken breast & 5 medium strawberries sliced.  Lunch - Red House! Lunch with Tab - Steamed chicken breast, steamed veggies & steamed brown rice. (ignore lunch on the fitday, since this was a last minute change, but doesn't really affect my calories/ratios)  Snack -   3 oz grilled chicken breast & 2 cups steamed broccoli/cauliflower   Dinner  -  4 oz swai (white fish) and steamed broccoli/cauliflower  Pre-bed Snack - Protein Ice Cream with peanut butter.

Today's Numbers (click on the fitday icon above to view all the info): 1482 calories; 41% protein, 34% carb, 24% fat.     42 g fiber. 

ACTIVITY:
(a.m.) - Cardio - 20 min. HIIT followed by 10 min steady state on stair-master
(p.m.) - REST

Wednesday, June 8, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Pancakes: Oatmeal w/protein powder, ground flax, cinnamon mixed with unsweetened almond milk, with my Berry Syrup (strawberry-banana).  Snack: 4 oz swai (white fish), apple.  Lunch - 4 oz  ground beef in an orange pepper, steamed with 1/2 cup quinoa pudding/porridge Snack -   3 oz grilled chicken breast & 2 cups steamed broccoli/cauliflower   Dinner  -  (Bowling Alley) 3 oz chicken breast and a cup of sliced raw pepper  Pre-bed Snack - Protein Ice Cream with peanut butter.

Today's Numbers (click on the fitday icon above to view all the info): 1482 calories; 40% protein, 34% carb, 27% fat.     34.7 g fiber. 

ACTIVITY:
(a.m.) - Weights with Tab - 1 hr
(p.m.) - Tab's Muscle Class, Tab's Abs Class

 Tuesday, June 7, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Pancakes: Oatmeal w/protein powder, ground flax, cinnamon mixed with unsweetened almond milk, with my Berry Syrup Snack: 3 oz grilled chicken, half grapefruit Lunch - 4 oz  ground beef in an orange pepper, steamed with 1/2 cup quinoa pudding/porridge Snack -   3 oz grilled chicken breast & 2 cups steamed broccoli/cauliflower   Dinner  -  4 oz baked Swai (white fish) with steamed zucchini  Pre-bed Snack - Protein Ice Cream with peanut butter.

Today's Numbers (click on the fitday icon above to view all the info): 1424 calories; 42% protein, 33% carb, 25% fat.     36.3 g fiber. 

ACTIVITY:
(a.m.) -
(p.m.) - Cardio - 40 min. steady-state on elliptical, plus cool down

Monday, June 6, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon plus half grapefruit.  Snack: 3 oz grilled chicken, Asian-Pear Lunch - 4 oz  ground beef in an orange pepper, steamed with 1/2 cup quinoa pudding/porridge and the other half of my grapefruit Snack -   3 oz grilled chicken breast & 2 cups steamed zucchini.    Dinner  -  4 oz baked Swai (white fish) with steamed broccoli/cauliflower  Pre-bed Snack - Protein Ice Cream with peanut butter.

Today's Numbers (click on the fitday icon above to view all the info): 1433 calories; 41% protein, 34% carb, 25% fat.     38.3 g fiber. 

ACTIVITY:
(a.m.) -
(p.m.) - Total Body Conditioning Class

Friday, June 3, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon plus half cup berries (post-workout).  Snack: 3 oz grilled chicken, Asian-Pear Lunch - 3 oz  roasted pork tenderloin, 2 cups steamed cauliflower/broccoli, 4 oz baked sweet potato Snack -   3 oz grilled chicken breast & 1 cup steamed green beans.    Dinner  -  Date Night! Chipotle Steak/Salad bowl.  Pre-bed Snack - half a scoop of protein powder mixed with a couple tbsp almond milk into a pudding.

Today's Numbers (click on the fitday icon above to view all the info): 1439 calories; 41% protein, 35% carb, 24% fat.     33.8 g fiber. 

ACTIVITY:
(a.m.) - Weights - Legs
(p.m.) - REST

Thursday, June 2, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 3 oz grilled chicken, half cup black/raspberries Lunch - 3 oz  roasted pork tenderloin, 2 cups steamed cauliflower/broccoli, 4 oz baked sweet potato and half a cup of my "tea" jello. Snack -   3 oz grilled chicken breast & 1 cup steamed green beans.    Dinner  -  3 oz grilled chicken breast, 2 cups steamed zucchini.  Pre-bed Snack -Protein Ice Cream - 1-scoop protein powder mixed with 1 cup almond milk (chocolate, unsweetened) & 1 Tbsp peanut butter.

Today's Numbers (click on the fitday icon above to view all the info): 1446 calories; 42% protein, 28% carb, 29% fat.     38.3 g fiber. 

ACTIVITY:
(a.m.) - Cardio - Steady state on stairmaster, 40 min plus cool down.
(p.m.) -

Wednesday, June 1, 2011 - Contest Prep Diet

Contents
:
Post Workout - 1 small banana & 1 protein bite (3g protein) Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 3 oz grilled chicken, half cup black/raspberries Lunch - 4 oz  roasted pork tenderloin, 2 cups steamed cauliflower/broccoli, 4 oz baked sweet potato. Snack -   3 oz grilled chicken breast & 1 cup steamed green beans.    Dinner  -  Lettuce wrap: 4 oz grilled chicken breast, 2 cups raw sliced peppers, plus 12 almonds. 

Today's Numbers (click on the fitday icon above to view all the info): 1407 calories; 42% protein, 33% carb, 25% fat. 37.7 g fiber. 

ACTIVITY:
(a.m.) - Weights - Legs & Abs
(p.m.) - Abs Class & Cardio - 20 min HIIT plus warmup, 10 min steady, and 5 min cool-down

Tuesday, May 31, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 3 oz grilled chicken breast, 1 small apple, 12 small strawberries Lunch - 4 oz roasted pork tenderloin, steamed cauliflower/broccoli, 4 oz baked sweet potato. Snack -   3 oz grilled chicken breast & steamed green beans, with 24 almonds.    Dinner  -  4 oz grilled chicken breast, 1 cups steamed zucchini/yellow squash  Pre-bed Snack - (not pictured) Ice Cream - 1-scoop protein powder mixed with 1 cup almond milk (vanilla, unsweetened).

Today's Numbers (click on the fitday icon above to view all the info): 1413 calories; 51% protein, 30% carb, 19% fat. 42 g fiber.  Sodium: 685 mg

ACTIVITY:
(a.m.) - Yoga 1 hr
(p.m.) - Cardio 40 minutes steady-state plus 5 cool down

Monday, May 30, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 3 oz grilled chicken breast, 12 small strawberries  Lunch - 4 oz grilled chicken breast, 1 cup raw spinach and 4 oz potato. Snack -   3 oz roasted pork tenderloin & 1 small apple.    Dinner  -  4 oz grilled london broil, 2 cup steamed asparagus  Pre-bed Snack -Protein Peanut Butter Cups (made with my protein ice cream)

Today's Numbers (click on the fitday icon above to view all the info): 1441 calories; 47% protein, 26% carb, 27% fat. 23.7 g fiber. 

ACTIVITY:
AM:  Weights - Upper Body with Tabitha, 1 hr
AM:  Cardio - 40 minutes steady state plus 5 min cool-down

Sunday, May 29, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 3 oz roasted pork tenderloin & banana  Lunch - Protein shake (vanilla protein powder with a dash of cinnamon), a tiny apple, and 4 oz potato.  Dinner  -  3 oz grilled chicken breast, 1 cups steamed zucchini/yellow squash  Pre-bed Snack -Protein Ice Cream - 2-scoop protein powder mixed with 1.5 cup almond milk (chocolate, unsweetened) & 1 Tbsp peanut butter.

Today's Numbers (click on the fitday icon above to view all the info): 1400 calories; 41% protein, 33% carb, 27% fat. 26 g fiber. 

ACTIVITY:
(a.m.) - Weights - Legs. 1 hr. followed by Cardio - 3 min warmup, 20 min HIIT, 10 minute steady state, 5 minute cool down.

Saturday, May 28, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 3 oz roasted pork tenderloin, 10 small strawberries  Lunch - Chicken wrap  (purse chicken, lol) - 3 oz  grilled chicken breast, 1 cup spinach, 1/4 cup cabbage, 1/2 cup of black beans in a high fiber/low carb wheat wrap. Snack -   3 oz grilled chicken breast & 1 small apple.    Dinner  -  4 oz grilled chicken breast, 1 cup steamed zucchini  Pre-bed Snack -Protein Ice Cream - 1.5-scoop protein powder mixed with 1.5 cup almond milk (chocolate, unsweetened), 1 Tbsp unsweetened cocoa powder & 1 Tbsp peanut butter.

Today's Numbers (click on the fitday icon above to view all the info): 1438 calories; 47% protein, 27% carb, 25% fat. 42.6 g fiber. 

Note: Coolers for Bill: No cooler for Bill today

ACTIVITY:
REST Day

Friday, May 27, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 3 oz grilled chicken breast, small kiwi and 5 small strawberries  Lunch - Chicken wrap  (purse chicken, lol) - 3 oz  grilled chicken breast, 1 cup spinach, 1/4 cup cabbage, 1/2 cup of black beans in a high fiber/low carb wheat wrap. Snack -   3 oz grilled chicken breast & 20 almonds & 1 cup raw peppers.    Dinner  -  4 oz grilled chicken breast, 1 cups steamed zucchini/yellow squash  Pre-bed Snack -Protein Ice Cream - 1-scoop protein powder mixed with 1 cup almond milk (vanilla, unsweetened) & 1 Tbsp coconut butter.

Today's Numbers (click on the fitday icon above to view all the info): 1515 calories; 40% protein, 33% carb, 27% fat. 50.2 g fiber. 

Note: Coolers for Bill: No cooler for Bill today

ACTIVITY:
(a.m.) - Weights - Upper body training with Tabitha. 1 hr.

Thursday, May 26, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz roasted pork tenderloin, 4 small strawberries & a small kiwi Lunch - 4 oz  grilled chicken breast, 1 cup steamed green beans, 1/2 cup of black beans. Snack -   4 oz grilled chicken breast & 2 cups steamed green beans and 1 cup raw peppers.    Dinner  -  5 oz grilled chicken breast, 2 cups steamed zucchini/yellow squash  Pre-bed Snack - (not pictured) Shake or Ice Cream - 1-scoop protein powder mixed with 1 cup almond milk (vanilla, unsweetened) and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1338 calories; 51% protein, 32% carb, 18% fat. 39 g fiber.  Sodium: 627.7 mg (I'll add some sea-salt to my food)

Note: Coolers for Bill: No cooler for Bill today

ACTIVITY:
(a.m.) -
Cardio 40 minutes steady state plus 5 cool down. Stair-Master.

Tuesday, May 24, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz roasted pork tenderloin, 4 small strawberries & a small kiwi Lunch - 4 oz  grilled chicken breast, 2 cups steamed green beans, 1/2 cup of black beans. Snack -   4 oz grilled chicken breast & 2 cups steamed broccoli & cauliflower.    Dinner  -  5 oz grilled chicken breast, 2 cups steamed zucchini/yellow squash  Pre-bed Snack - (not pictured) Shake or Ice Cream - 1-scoop protein powder mixed with 1 cup almond milk (vanilla, unsweetened) and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1413 calories; 51% protein, 30% carb, 19% fat. 42 g fiber.  Sodium: 685 mg

Note: Coolers for Bill: Sandwich on Whole Grain bread (honey mustard, sliced grilled chicken breast, lettuce & tomato, Tillamook cheddar cheese),  2 hard boiled eggs & peach, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle. 

ACTIVITY:
(a.m.) - Yoga 1 hr

(p.m.) - Cardio 20 minutes HIIT plus 10 min steady,  5 cool down. Stair-Master.

 Monday, May 23, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled cod with mustard in green leaf lettuce plus 4 small strawberries & a small kiwi Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli & cauliflower, 1/2 cup of black beans. Snack -   4 oz roasted pork tenderloin & 2 cups steamed zucchini/yellow squash.    Dinner  -  6 oz grilled salmon in green leaf lettuce, 2 cups steamed broccoli & cauliflower.  Pre-bed Snack - (not pictured) Protein Ice Cream! YUM! (1 scoop vanilla protein powder, 1 cup vanilla, unsweetened almond milk, 1 tsp vanilla, 1/4 tsp orange extract - tasted like a Dreamsicle!! Awesome!

Today's Numbers (click on the fitday icon above to view all the info): 1448 calories; 52% protein, 28% carb, 20% fat. 46 g fiber.  Sodium: 855 mg

Note: Coolers for Bill: Sandwich on Whole Grain bread (honey mustard, sliced grilled chicken breast, lettuce & tomato, Tillamook cheddar cheese),  2 hard boiled eggs & peach, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle. 

ACTIVITY:
(a.m.) - Weights - 1 hr with Tab - Upper body

(p.m.) - Cardio 40 minutes plus 5 cool down. Elliptical, steady-state.

Thursday, May 19, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled chicken breast & 1/4 cup raspberries, 1/4 cup blackberries. Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli & cauliflower, 1/2 cup of black beans. Snack -   5 oz grilled chicken breast & 1.5 cup steamed green beans.    Dinner  -  4 oz grilled chicken breast, 2 cups steamed zucchini/yellow squash, 1/2 tbsp garlic infused olive oil.  Pre-bed Snack - (not pictured) Shake - 1-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1346 calories; 50% protein, 31% carb, 20% fat. 46 g fiber.  Sodium: 904 mg

Note: Coolers for Bill: Sandwich on Whole Grain bread (honey mustard, sliced grilled chicken breast, lettuce & tomato, Tillamook cheddar cheese),  2 hard boiled eggs & strawberries, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle. 

ACTIVITY:
(a.m.) - Cardio - 30 minutes (20 min HIIT, 10 min steady-state) stairmaster

(p.m.) - REST

Wednesday, May 18, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled chicken breast & 1/4 cup raspberries, 1/4 cup blackberries. Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli & cauliflower, 1/2 cup of black beans. Snack -   4 oz grilled chicken breast & 1.5 cup steamed green beans.    Dinner  -  (bowling alley) 5 oz grilled chicken breast, 2 cups raw peppers, 1/2 tbsp garlic infused olive oil.  Pre-bed Snack - (not pictured) Shake - 1-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1403 calories; 49% protein, 31% carb, 20% fat. 46.3 g fiber.  Sodium: 916 mg

Note: Coolers for Bill: Sandwich on Whole Grain bread (honey mustard, sliced grilled chicken breast, lettuce & tomato, Tillamook cheddar cheese),  2 hard boiled eggs & strawberries, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle. 

ACTIVITY:
(a.m.) - Weights 1 hr  - Legs with Tab! YES!!

(p.m.) - Abs Class (15 min) plus Cardio - 30 minutes steady state

Tuesday, BD7">

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled cod & 1/4 cup raspberries, 1/4 cup blackberries. Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli & cauliflower, 1/2 cup of black beans. Snack -   4 oz grilled chicken breast & 1.5 cup steamed green beans.    Dinner  -  5 oz grilled chicken breast, 1.5 cups steamed zucchini & yellow squash and 1 cup brussel sprout salad (wilted shredded brussel sprout with olive oil, garlic & lemon juice).  Pre-bed Snack - Shake - 1-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1434 calories; 49% protein, 29% carb, 22% fat. 46 g fiber.  Sodium: 1007.8 mg

Note: Coolers for Bill: Sandwich on Whole Grain bread (honey mustard, sliced grilled chicken breast, lettuce & tomato, Tillamook cheddar cheese),  2 hard boiled eggs & strawberries, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle. 

ACTIVITY:
(a.m.) - Yoga 1 hr

(p.m.) - Cardio - 30 minutes steady state

Monday, May 16, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled salmon & 3 strawberries & a small sliced small kiwi. Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli & cauliflower, 1/2 cup of black beans. Snack -   4 oz grilled chicken breast & 1.5 cup steamed zucchini & yellow squash.    Dinner  -  4 oz grilled cod, 2 cups steamed asparagus.  Pre-bed Snack - Shake - 1.5-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1427 calories; 52% protein, 31% carb, 17% fat. 31.1 g fiber.  Sodium: 675 mg (I will boost my sodium with sea-salt throughout the day)

Note: Coolers for Bill: Sandwich on Whole Grain bread (honey mustard, sliced grilled chicken breast, lettuce & tomato, Tillamook cheddar cheese),  2 hard boiled eggs & strawberries, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle. 

ACTIVITY:
(a.m.) - Cardio - Steady-State on Stairmaster (
30 min steady-state, 5 min cooldown)
(p.m.) - Weights

Sunday, May 15, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled chicken breast & 3 strawberries & a small sliced small kiwi. Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli & cauliflower, 1/2 cup of green lentils. Snack -   4 oz grilled chicken breast & 1.5 cup steamed green beans.    Dinner  -  4 oz grilled chicken breast, 2 cups steamed snow peas with 1/2 tbsp olive oil.  Pre-bed Snack - Shake - 1-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1295 calories; 48% protein, 25% carb, 26% fat. 31.1 g fiber.  Sodium: 984 mg

ACTIVITY:
REST DAY

 

 

Saturday, May 14, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled chicken breast & 3 strawberries & a small sliced small kiwi. Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli & cauliflower, 1/2 cup of green lentils. Snack -   4 oz grilled chicken breast & 1.5 cup steamed green beans.    Dinner  -  4 oz grilled chicken breast, 2 cups steamed snow peas with 1/2 tbsp olive oil.  Pre-bed Snack - Shake - 1-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1562 calories; 47% protein, 32% carb, 22% fat. 38.9 g fiber.  Sodium: 1242 mg

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Cardio - HIIT on Stairmaster (
20 minutes HIIT, 10 min steady-state, 5 min cooldown)
(a.m.) - Weights - Leg Day

 

Friday, May 13, 2011 - Contest Prep Diet

Contents
:
Bad day whole-food wise... running all day, without theproper planning had me relying on fake foods too much. I still came in on target iwth calories & nutrients, but...     Breakfast  -  NoGii snack bar.  Snack 1  -  NoGii snack bar. Lunch  -  Chicken Greek Salad (Hard Rock Cafe) - balsamic dressing on side, grilled chicken, greens.  Snack 2  -  NoGii snack bar.  Snack 3  -  Protein Jello (nasty!).      Dinner  -  6 oz grilled new york strip steak (love my foreman grill!) and 2 cups steamed asparagus and a grapefruit.  Pre-bed Snack - Shake - 1-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1465 calories; 50% protein, 26% carb, 24% fat. 45.4 g fiber.  Sodium: 1104 mg

Note: Coolers for Bill: Bill has lunch "out" today, so his cooler is snacks only: 2 hard boiled eggs & strawberries, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle.  He's also got a NoGii snack bar and a NoGii full size bar to stick in his desk for "emergency".  

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
REST DAY

Thursday, May 12, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled chicken breast & 3 strawberries & a small sliced small kiwi. Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli & cauliflower, 1/2 cup of green lentils. Snack -   4 oz grilled chicken breast & 1.5 cup steamed green beans.    Dinner  -  4 oz grilled chicken breast, 2 cups steamed snow peas with 1/2 tbsp olive oil.  Pre-bed Snack - Shake - 1-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1436 calories; 50% protein, 31% carb, 19% fat. 45.4 g fiber.  Sodium: 447.7 mg

Note: Coolers for Bill: Bill has lunch "out" today, so his cooler is snacks only: 2 hard boiled eggs & strawberries, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle.  He's also got a NoGii snack bar and a NoGii full size bar to stick in his desk for "emergency".  

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Cardio - Steady-State (
30 min steady-state, 5 min cooldown)
(p.m.) -
REST (huh? what's that?)

Wednesday, May 11, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled pork tenderloin & 3 strawberries & a sliced small kiwi. Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli & cauliflower, 1/2 cup of green lentils. Snack -   4 oz grilled chicken breast & 1.5 cup steamed green beans.    Post-workout/Dinner  -  4 oz grilled chicken breast, 2 cups raw sliced peppers (green, red, yellow, orange).  Pre-bed Snack - Shake - 1-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1437 calories; 51% protein, 32% carb, 17% fat. 45.7 g fiber. Sodium: 514.9 mg

Note: Coolers for Bill: Bill has lunch "out" today, so his cooler is snacks only: 2 hard boiled eggs & strawberries, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle.  He's also got a NoGii snack bar and a NoGii full size bar to stick in his desk for "emergency".  

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Cardio - HIIT (
20 min HIIT, 10 min steady state, 5 min cooldown)
(p.m.) -
Weights - Total Body Conditioning Class 1hr

Tuesday, May 10, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled pork tenderloin breast & 3 strawberries & a sliced small kiwi. Lunch - 4 oz  grilled chicken breast, 2 cups steamed asparagus, 1/2 cup of green lentils. Snack -   4 oz grilled cod & 1.5 cup steamed green beans.    Post-workout/Dinner  -  4 oz grilled chicken breast, 2 cups steamed broccoli & cauliflower.  Pre-bed Snack - Shake - 1-scoop protein powder mixed with water and decaf coffee.

Today's Numbers (click on the fitday icon above to view all the info): 1396 calories; 52% protein, 31% carb, 17% fat. 45.1 g fiber. Sodium: 611.5 mg

Note: Coolers for Bill: Bill has lunch "out" today, so his cooler is snacks only: 2 hard boiled eggs & strawberries, 2 string cheese and a serving of granola, 2 scoops of protein & a shaker bottle.  He's also got a NoGii snack bar and a NoGii full size bar to stick in his desk for "emergency".  

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Yoga 1hr
(p.m.) - Weights - Back/Delts/Biceps

Monday, May 9, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled pork tenderloin breast & 3 strawberries & a sliced small kiwi. Lunch - 4 oz  grilled chicken breast, 2 cups steamed asparagus, 1/2 cup of green lentils. Snack -   4 oz grilled tilapia & 1.5 cup steamed green beans.    Post-workout/Dinner  -  5 oz lean ground beef on bed of spinach, kale & cabbage.  Pre-bed Snack - Shake - 1-scoop protein powder mixed with water and decaf coffee.

Note: Coolers for Bill: Sandwich (Whole grain bread, Tillamook medium cheddar, honey mustard, lettuce, tomato, sliced grilled chicken breast from Sunday's prep), 2 hard boiled eggs, string cheese, strawberries, and a serving of granola, 2 scoops of protein & a shaker bottle, plus a NoGii snack bar and a NoGii full size bar to stick in his desk for "emergency".  

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Cardio - 30 min, steady-state on elliptical
(p.m.) - Weights - Legs

Thursday, May 5, 2011 - Contest Prep Diet

Contents
:
Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled chicken breast & 5 strawberries. Lunch - 4 oz  grilled chicken breast, 2 cups steamed broccoli, 1/2 cup of brown rice. Snack -   4 oz grilled chicken breast & 1 cup steamed green beans.    Post-workout/Dinner  -  5 oz chicken breast, 2 cups steamed asparagus, 4 oz sweet potato w/ half tbsp olive oil.  Pre-bed Snack - Shake - 1.5 scoop protein powder mixed with water and decaf coffee.

Note: Coolers for the boys (hubby Bill & his dad): Sandwich (Whole grain bread, Tillamook medium cheddar, honey mustard, lettuce, tomato, sliced grilled chicken breast from Sunday's prep), 2 hard boiled eggs, string cheese, strawberries, and a serving of granola.  WHILE I MADE THE LUNCHES, THEY GOT LEFT IN THE FRIDGE THIS MORNING. DAGNABBIT.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - rest
(p.m.) - Weights - Legs

Wednesday, May 4, 2011 - Contest Prep Diet

Contents
:
 Post Workout: Shake: 1.5 scoops protein powder mixed with water & decaf coffee, and a banana.  Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack: 4 oz grilled chicken breast & strawberries. Lunch - 5 oz  grilled chicken breast, 2 cups steamed asparagus, 1/2 cup of brown rice. Snack -   Protein shake (1.5 scoops protein) & 1 cup steamed green beans.    Post-workout/Dinner  -  5 oz chicken breast in a wrap (high fiber, low carb) with 1 cup spinach & 1/2 cup cabbage and mustard. 
If I absolutely need it, I will do another shake (1 scoop) before bed, but my calories are on the high end today, so if I don't need it, I won't have it.

Note: Coolers for the boys (hubby Bill & his dad): Sandwich (Whole grain bread, Tillamook medium cheddar, honey mustard, lettuce, tomato, sliced grilled chicken breast from Sunday's prep), 2 hard boiled eggs, string cheese, strawberries, and a serving of granola.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) -
Weights - Chest/Triceps/Abs
(p.m.) - Weights - Abs class & cardio session

Tuesday, May 3, 2011 - Contest Prep Diet

Contents
:
 Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1: 4 oz grilled chicken breast & small grapefruit. Lunch - 4 oz  grilled chicken breast, 1 cup steamed broccoli/cauliflower, 1/2 cup of brown rice. Snack 2 -   4 oz grilled london broil  and apple.    Post-workout/Dinner  -  5 oz chicken breast with 2 cups steamed asparagus.  Snack 3: 1.5 scoops protein powder mixed with water & decaf coffee.

Note: Coolers for the boys (hubby Bill & his dad): Sandwich (Whole grain bread, Tillamook medium cheddar, honey mustard, lettuce, tomato, sliced grilled chicken breast from Sunday's prep), 2 hard boiled eggs, string cheese, strawberries, and a serving of granola.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Yoga
(1 hr)
(p.m.) - Weights - Back/Delts/Biceps

Monday, May 2, 2011 - Contest Prep Diet

Contents
:
 Post-Workout Shake: 1.5 scoops protein powder mixed with water & coffee and a banana. Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Lunch - 4 oz  grilled chicken breast, 1 cup steamed green beans, 1/2 cup of brown rice. Snack 2 -   4 oz grilled london broil  and small grapefruit.    Post-workout/Dinner  -  6 oz (pre-cook weight) grilled salmon with 2 cups steamed asparagus. 

Note: Coolers for the boys (hubby Bill & his dad): Sandwich (Whole grain bread, Tillamook medium cheddar, honey mustard, lettuce, tomato, sliced grilled chicken breast from Sunday's prep), 2 hard boiled eggs, string cheese, strawberries, and a serving of granola.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup blackberries. Dinner: Beef & bean burrito (clean) with salad. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) -
Weights - Legs (1 hr)
(p.m.) - Total Body Conditioning Class (Cardio & Weights) 1 hr

Thursday, April 28, 2011 - Contest Prep Diet

Contents
:
 Breakfast (post yoga) -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz grilled chicken breast with 5 medium strawberries.  Lunch - 5 oz  grilled tilapia, 2 cups steamed asparagus, 1/2 cup of brown rice. Snack 2 -   4 oz cooked chicken breast  and 1 cup steamed green beans.    Post-workout/Dinner  -  5 oz grilled chicken breast with 2 cups steamed asparagus.  Snack 3 -  1.5 scoops chocolate protein powder (Beverly UMP) mixed with decaf coffee & water.

Note: No Coolers for the boys (hubby Bill & his dad).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup pineapple. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Yoga 1 hr
(p.m.) - Weights - Legs

Wednesday, April 27, 2011 - Contest Prep Diet

Contents
:
 Breakfast (post cardio) -  Oatmeal w/protein powder, ground flax, cinnamon & banana.  Snack 1 - 4 oz grilled chicken breast with 5 medium strawberries.  Lunch - 4 oz  grilled chicken breast, 1 cup steamed broccoli & cauliflower, 1/2 cup of brown rice. Snack 2 -   4 oz cooked chicken breast (Tosca's Crispy Chicken Bites) and 1 cup steamed green beans.    Post-workout/Dinner  -  Low carb-high fiber wrap with 5 oz grilled chicken breast with mustard and 2 cups spinach/shredded cabbage.  Snack 3 -  1.5 scoops chocolate protein powder (Beverly UMP) mixed with decaf coffee & water.

Note: No Coolers for the boys (hubby Bill & his dad).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup pineapple. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Cardio - 30 minutes steady state
(p.m.) - Weights - Chest/Triceps

Tuesday, April 26, 2011 - Contest Prep Diet

Contents
:
 Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz grilled chicken breast with 5 medium strawberries.  Lunch - 4 oz  grilled chicken breast, 1 cup steamed broccoli & cauliflower, 1/2 cup of brown rice. Snack 2 -   4 oz cooked chicken breast (Tosca's Crispy Chicken Bites) and apple.    Post-Cardio/Dinner  -  6 oz (pre-cooked) salmon, grilled with mustard and 2 cups steamed asparagus.  Snack 3 (if needed) -  1.5 scoops chocolate protein powder (Beverly UMP) mixed with decaf coffee & water.

Note: Coolers for the boys (hubby Bill & his dad): Sandwich (Whole grain bread, Tillamook medium cheddar, honey mustard, lettuce, tomato, sliced grilled chicken breast from Sunday's prep), 2 hard boiled eggs, string cheese, strawberries, and a serving of granola.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup pineapple. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Yoga 1hr
(p.m.) - Cardio 30 min (HIIT)

Monday, April 25, 2011 - Contest Prep Diet

Contents
:
 Post-Workout - 1.5 scoops protein powder mixed with water & coffee and a banana.  Breakfast -  Oatmeal w/protein powder, ground flax, cinnamon.  Lunch - 4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed zucchini/yellow squash, 1/2 cup of brown rice. Snack -   4 oz cooked (5 oz pre-cooked) grilled chicken breast and strawberries (4 large).    Post-Workout/Dinner  -  6 oz browned lean ground beef on shredded cabbage, kale & spinach, drizzled with hot sauce/salsa.  Snack 2  -  1.5 scoops chocolate protein powder (Beverly UMP) mixed with decaf coffee & water.

Note: Coolers for the boys (hubby Bill & his dad): Sandwich (Whole grain bread, Tillamook medium cheddar, honey mustard, lettuce, tomato, sliced grilled chicken breast from Sunday's prep), 2 hard boiled eggs, string cheese, strawberries, and a serving of granola.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup pineapple. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Weights 1hr
(p.m.) - Total Body Conditioning Class (weights & cardio) 1 hr

Thursday, April 21, 2011 - Contest Prep Diet

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz cooked (5 oz pre-cooked) grilled chicken breast and pear.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed zucchini/yellow squash, 1/2 cup of brown rice.   Post-Workout/Dinner  -  5 oz grilled chicken breast, 2 cups steamed veggies, and either 4 oz sweet potato or a banana.  Snack 2 -  1.5 scoops chocolate protein powder (Beverly UMP) mixed with decaf coffee & water.

Note: Coolers for the boys (hubby Bill & his dad): no coolers for the boys today

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup pineapple. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Yoga 1hr
(p.m.) - Weights: Legs

Wednesday, April 20, 2011 - Contest Prep Diet

Contents
:
 Post Workout - banana & shake: 1.5 scoops chocolate protein powder (Beverly UMP) mixed with decaf coffee & water .  Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz cooked (5 oz pre-cooked) grilled chicken breast and small grapefruit.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed zucchini/yellow squash, 1/2 cup of brown rice.   Post Abs & Cardio/Dinner  -  Wrap (high fiber, low carb) with 5 oz grilled chicken breast, 1 cup spinach, 1/2 cup cabbage, onion, mustard & a cucumber, & a string cheese.   Snack 2 -  1.5 scoops chocolate protein powder (Beverly UMP) mixed with decaf coffee & water.

Cooler looks slim today because I've already had my post-workout shake & banana, and I forgot to make up my wrap this morning, so I'll have to do it after my cardio before I head to the bowling alley.

Note: Coolers for the boys (hubby Bill & his dad): Grilled chicken breast on whole wheat bread with Tillamook medium cheddar cheese, lettuce & tomato,  2 hard boiled eggs, pear, string cheese & a serving of granola.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup pineapple. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Weights: Chest/Triceps/Abs
(p.m.) - Abs class & HIIT Cardio

Tuesday, April 19, 2011 - Contest Prep Diet

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz cooked (5 oz pre-cooked) grilled chicken breast and 5 medium size strawberries.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed zucchini/yellow squash, 1/2 cup of brown rice.   Post Workout/Dinner  -  6 oz grilled salmon (topped with mustard) with 2 cups steamed asparagus and 4 oz baked sweet potato w/salsa.   Snack 2 -  1.5 scoops chocolate protein powder (Beverly UMP) mixed with coffee & water.

Note: Coolers for the boys (hubby Bill & his dad): Grilled chicken breast on whole wheat bread with Tillamook medium cheddar cheese, lettuce & tomato,  2 hard boiled eggs, pear, string cheese & a serving of granola.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup pineapple. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Yoga 1hr
(p.m.) - Weights -Back, Delts, Biceps

Monday, April 18, 2011 - Contest Prep Diet

Contents
:
 Post-Workout -   2 scoops chocolate protein powder (Beverly UMP) mixed with coffee & water, and a banana.   Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz cooked (5 oz pre-cooked) grilled chicken breast and 5 medium size strawberries.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed zucchini/yellow squash, 1/2 cup of brown rice.   Dinner (post workout)  -  6 oz lean ground beef in a taco salad (2 cups kale/spinach/cabbage with onion, green chilies, salsa, 1/4 avocado).  Pre-bed, I made a cup of decaf coffee & added 1 tbsp of chocolate protein powder to it.

Note: Coolers for the boys (hubby Bill & his dad): Grilled chicken breast on whole wheat bread with Tillamook medium cheddar cheese, lettuce & tomato,  2 hard boiled eggs, apple, string cheese & a serving of granola.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 4 oz grilled chicken, apple, 24 almonds; Lunch: 4 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & spinach; Snack 2: 1 cup cottage cheese & 1/2 cup pineapple. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
(a.m.) - Legs
(p.m.) - Cardio - steady state

Thursday, April 14, 2011 - Contest Prep Diet
No fitday stats... they're basically identical to yesterday & the day before as this is my diet for the next 14-16 weeks :-)
Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz cooked (5 oz pre-cooked) grilled chicken breast and 5 medium size strawberries.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed zucchini/yellow squash, 1/2 cup of brown rice.   Dinner (post workout)  -  5 ounces (6 oz pre-cooked weight) Grilled chicken breast with 2 cups steamed veggies (green). I've added a banana here, since this is my post-workout meal and I need the simple carb (I may swap the banana for a baked sweet potato-4 oz).   I also have 2 mini cucumbers in there for whenever I need food (cucumbers are "free" on my competition diet).  Last Snack -  2 scoops chocolate protein powder mixed with decaf coffee & water

Note: Coolers for the boys (hubby Bill & his dad): Grilled chicken breast on whole wheat bread with Tillamook medium cheddar cheese, lettuce & tomato,  2 hard boiled eggs, banana, string cheese.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & lettuce; Snack 2: Protein shake. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Yoga (a.m.) - 1 hr
Weights (p.m.) - Legs (glute emphasis)

Wednesday, April 13, 2011 - Contest Prep Diet (for regular diet & coolers, skip to here)

Contents
:
 Post-Workout Shake - 2 scoops chocolate protein powder mixed with coffee & water plus a medium banana.    Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz cooked (5 oz pre-cooked) grilled chicken breast and 5 medium size strawberries.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed zucchini/yellow squash, 1/2 cup of brown rice.   Dinner (post cardio) -  5 ounces (6 oz pre-cooked weight) Grilled chicken breast in a wrap with 1 cup spinach, 1/2 cup shredded cabbage, 1 Tbsp reduced fat feta, and 1/4 cup sliced peppers.   I also have 2 mini cucumbers in there for whenever I need food (cucumbers are "free" on my competition diet).

Today's numbers: Total intake: 1393 calories; 48% protein, 32% carb, 20% fat.

Note: Coolers for the boys (hubby Bill & his dad): Grilled chicken breast on a whole wheat roll with Tillamook medium cheddar cheese, lettuce & tomato,  2 hard boiled eggs, apple, string cheese, apple & a serving of granola (clean, homemade).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & lettuce; Snack 2: Protein shake. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Weights (p.m.) - Chest/Triceps/Abs
Abs/Cardio (p.m.) - 15 minute Abs class followed by 20 minutes stair-master (high intensity) & 10 minutes (low-intensity)

Tuesday, April 12, 2011 - Contest Prep Diet (for regular diet & coolers, skip to here)
ignore the banana, I'm not using it.
Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz cooked (5 oz pre-cooked) grilled chicken breast and an apple.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed zucchini/yellow squash, 1/2 cup of brown rice.   Dinner (post workout) - (not pictured) 5 ounces (6 oz pre-cooked weight) Grilled chicken breast & 2 cups steamed green beans. Snack 2 - Shake - 2 scoops chocolate protein powder mixed with 14 oz water & decaf coffee

Today's numbers: Total intake: 1397 calories; 47% protein, 37% carb, 16% fat.

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, strawberries & a serving of granola (clean, homemade).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 2 slices whole grain bread, 1 slice Tillamook Medium Cheddar & lettuce; Snack 2: Protein shake. Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Yoga - 1 hr (a.m.)
Weights (p.m.) - Back/Delts/Biceps

Monday, April 11, 2011

Contents
:
 Post Workout -  (not pictured) Protein Shake (1.5 scoops protein powder & water) with whole banana.   Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 - 4 oz cooked (5 oz pre-cooked) grilled chicken breast and an apple.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed broccoli/cauliflower, 1/2 cup of brown rice. Snack 2 - 1.5 cup celery & red/orange pepper (free food)  Dinner - (not pictured) 5 ounces (6 oz pre-cooked weight) Grilled chicken breast & 2 cups steamed asparagus.

Today's numbers: Total intake: 1378 calories; 44% protein, 40% carb, 16% fat.

****UPDATE: STARVING after dinner! Added 1.5 scoops of protein powder to 14 oz water & decaf coffee. Much better :-) Ending totals for day: 1573 calories, 47% protein,36% carb, 17% fat.

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, strawberries & a serving of granola (clean, homemade).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Weights - LEGS (a.m.)
Cardio (p.m.) - elliptical (30 min. steady state)

 

 

Thursday, April 7, 2011 - Contest Prep Diet, 1400-1500 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon, and 1/2 grapefruit.  Snack 1 - 1 cup 2% Chobani Greek Yogurt (plain) with 1/4 cup of granola.    Lunch -   4 oz grilled chicken breast, 1 cup steamed broccoli/cauliflower, 1/2 cup of brown rice and the other half of my grapefruit. Snack 2 - 3 ounces grilled chicken breast, 2 string cheese and an apple  Dinner - (not pictured) 4 ounces Grilled chicken breast & 2 cups steamed asparagus.

Today's numbers: Total intake: 1466 calories; 40% protein, 37% carb, 24% fat.

Note: No coolers for Bill & his dad today.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Yoga: 1 hr (a.m.)
Weights: Upper body (p.m.) - Back/Biceps/Abs
Cardio (p.m.) - elliptical - light intervals

 

Wednesday, April 6, 2011 Contest Prep Diet, 1400-1500 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon, and 1/2 grapefruit.  Snack 1 - 1 cup 2% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1/2 cup blackberries     Lunch -   3 oz grilled chicken breast, 1 cup steamed broccoli/cauliflower, a tiny bit (about a tablespoon) of brown rice and the other half of my grapefruit. Snack 2 - 3 ounces grilled chicken breast, 1 string cheese and an apple  Dinner - 5 oz grilled london broil in a wrap with spinach, cabbage, peppers and feta.

Today's numbers: Total intake: 1459 calories; 41% protein, 34% carb, 26% fat.

Note: No coolers for Bill & his dad today.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Cardio (p.m.) - 25 minutes stair-master with intervals.

Tuesday, April 5, 2011 Contest Prep Diet, 1400-1500 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon, and 1/2 grapefruit.  Snack 1 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1/2 cup blackberries     Lunch -   4 oz grilled chicken breast, 1 cup steamed broccoli/cauliflower, 1/4 avocado and the other half of my grapefruit  (there's a half cup of brown rice in the picture, but after running my fitday numbers, the rice got nixed from my food for the day). Snack 2 - 2 hard boiled eggs and an apple  Dinner - 5 oz chicken breast with 2 cups steamed asparagus.

Today's numbers: Total intake: 1399 calories; 39% protein, 35% carb, 27% fat.

Note: No coolers for Bill & his dad today.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Yoga, 1 hr (a.m.)
Weights: Chest/Triceps/Shoulders. (p.m.)

Monday, April 4, 2011 - Day 1 of initial leaning out plan, 21 weeks until Show!
Contest Prep Diet, 1400-1500 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon, and 1/2 grapefruit.  Snack 1 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1/2 cup blackberries     Lunch -   5 oz Ahi Tuna on an Earthgrains thinbun with green leaf lettuce, tomato and wasabi, with a cucumber (mini) and the other half of my grapefruit  Snack 2 - 2 hard boiled eggs and an apple  Dinner - 5 oz chicken breast with steamed cauliflower/broccoli.

Today's numbers: Total intake: 1392 calories; 43% protein, 34% carb, 22% fat.

Note: No coolers for Bill & his dad today.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed broccoli/cauliflower. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Total Body Conditioning Class

 

 

Thursday, March 31, 2011 - Contest Prep Diet, 1800-1900 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon, and 1/2 grapefruit.  Snack 1 - 2 hard boiled eggs, 2 whites only and an apple   Lunch -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed asparagus with the other half of my grapefruit and a string cheese  Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1/2 cup blackberries   Dinner - 6 oz chicken breast with steamed cauliflower/broccoli and 4 oz baked sweet potato topped with 1/2 cup cottage cheese.

Today's numbers: Total intake: 1876 calories; 39% protein, 36% carb, 25% fat.

Note: No coolers for Bill & his dad today.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed green beans. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Weights: Back, Biceps & Abs (p.m.). Might follow with cardio.

Wednesday, March 30, 2011Contest Prep Diet, 1800-1900 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon, 10 almonds and a Trader Joe's fruit & fiber bar (clean).  Snack 1 - 2 hard boiled eggs, 2 whites only and an apple   Lunch -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed asparagus  Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1/2 cup blackberries   Dinner - 5 oz chicken breast on a low carb/hi fiber tortilla with spinach, cabbage, peppers, musard and feta. Snack 3 - NoGii protein bar

Today's numbers: Total intake: 1819 calories; 40% protein, 36% carb, 24% fat.

Note: No coolers for Bill & his dad today.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed green beans. Snack 3: protein shake. Approx 1700 cal.

ACTIVITY:
Weights: Muscle Class - 1hr (p.m.)

 

Tuesday, March 29, 2011 Contest Prep Diet, 1800-1900 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit Snack 1 - 2 hard boiled eggs, 2 whites only and an apple   Lunch -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed Zucchini & Yellow Squash & 1 tbsp coconut oil, with the other half of my grapefruit Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1/2 cup blackberries   Dinner - 5 oz chicken breast with 2 cups steamed green beans. Snack 3 - NoGii protein bar

Today's numbers: Total intake: 1913 calories; 39% protein, 36% carb, 26% fat.

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, strawberries & a serving of granola (clean, homemade).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed green beans. Snack 3: protein shake. Approx 1700 cal.

 

ACTIVITY:
Yoga 1hr (a.m.) and Weights: Chest/Triceps & Cardio (p.m.)

Monday, March 28, 2011  Contest Prep Diet, 1800-1900 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit Snack 1 - 4 oz beef with 1/2 slice each cheddar (medium) and swiss and an apple   Lunch -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed Zucchini & Yellow Squash with the other half of my grapefruit Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 24 almonds   Dinner - 6 oz lean ground beef, 3 cups shredded spinach & cabbage with 1/2 cup plain greek yogurt & sriracha sauce & 1 oz feta.  

Today's numbers: Total intake: 1781 calories; 40% protein, 33% carb, 27% fat.

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, strawberries & a serving of granola (clean, homemade).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: Taco salad - 6 oz ground lean beef over spinach & lettuce w/greek yogurt drizzled on top. Snack 3: protein shake. Approx 1700 cal.

 

ACTIVITY:
Total Body Conditioning Class

Thursday, March 24, 2011  Contest Prep Diet, 1800-1900 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit Snack 1 - 5 oz chicken breast with apple & 2 string cheese   Lunch -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed asparagus with the other half of my grapefruit Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 12 almonds   Dinner - 5 oz grilled chicken, 2 cups steamed spinach with 1 tbsp olive oil.  

Today's numbers: Total intake: 1806 calories; 39% protein, 31% carb, 30% fat.

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, banana, string cheese, and a fruit/veggie fiber bar from Trader Joe's - totally clean! 

 

ACTIVITY:
None - knee was hurting, chose to rest it.

 

Wednesday, March 23, 2011  Contest Prep Diet, 1800-1900 cal/day (40% protein, 35% carb, 25% fat)

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit Snack 1 - 2 hard boiled eggs + 2 whites   Lunch -   5 oz chicken breast, 1/2 cup brown rice, 1.5 cup steamed zucchini with the other half of my grapefruit Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 12 almonds   Dinner - Wrap (bowling night): 6 oz grilled chicken, 1 cup spinach, 1 cup shredded cabbage, & feta.  Snack 3 - (if needed) protein pudding (protein powder mixed with water) with almost a 1/2 cup blueberries.  **Ignore the banana in the pic, I ended up cutting it from today's menu**

Today's numbers: Total intake: 1795 calories; 41% protein, 31% carb, 28% fat.

Note 2: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, banana, string cheese, and a fruit/veggie fiber bar from Trader Joe's - totally clean! 

ACTIVITY:
None - knee was hurting, chose to rest it.

 

Regular Lifestyle Diet Coolers...

Tuesday, March 22, 2011 

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit Snack 1 - 2 hard boiled eggs + 2 whites & a tiny cucumber  Lunch -   5 oz chicken breast, 1/2 cup brown rice, 1.5 cup steamed zucchini with the other half of my grapefruit Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1 serving almonds   Dinner - Taco Salad: 6 oz ground beef (taco seasoned, lean) & 2 cups cabbage/spinach drizzled with 1/4 cup 2% Chobani mixed with sriracha sauce.    I've got that avocado there just in case, but looks like I won't need it.

Note 2: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, banana, string cheese, and a fruit/veggie fiber bar from Trader Joe's - totally clean! 
 

ACTIVITY:
Yoga 1 hr (a.m.)
Weights: Chest/Triceps/Shoulders - p.m.

 

Monday, March 21, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit Snack 1 - 2 hard boiled eggs + 2 whites & an apple   Lunch -   5 oz chicken breast, 1/2 cup brown rice/quinoa blend, 1.5 cup steamed zucchini with the other half of my grapefruit Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & a small cucumber   Dinner - 5 oz grilled chicken breast & steamed broccoli (family is having spaghetti & meatballs w/garlic bread)

Note 2: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a fruit/veggie fiber bar from Trader Joe's - totally clean! 
 

ACTIVITY:
Total Body Conditioning Class (1hr) p.m.

 

Thursday, March 17, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit Snack 1 - 4 oz chicken breast with 1/4 cup sliced peppers & 2 string cheese   Lunch -   4 oz chicken breast, 1/2 cup brown rice/quinoa blend, 1.5 cup steamed broccoli with the other half of my grapefruit Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1 small banana   Dinner - Beef stew (from Clean Eating Quick & Easy Meals bookazine) - the family gets whole grain bread with theirs.

Note: my fitday doesn't include dinner, as I don't have the nutritional data with me, but I'll be ending my day right around my goal of 1600 calories and 37% protein, 33% carb, and 25% fat.

Note 2: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, banana, string cheese, and a fruit/veggie fiber bar from Trader Joe's - totally clean! 
 

ACTIVITY:
Yoga (1hr) a.m.; Lifting: Back/Biceps/Abs 1hr & 25 min cardio p.m.

Wednesday, March 16, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit . Snack 1 - 4 oz chicken breast with an apple & string cheese   Lunch -   4 oz chicken breast, 1/2 cup brown rice/quinoa blend, 1.5 cup steamed broccoli  Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola   Dinner - Chicken wrap (high fiber, low carb wrap) w/spinach & cabbage & feta; and a banana (airport and then bowling alley, dinner has to be portable).
 

ACTIVITY:
Cardio - 30 min elliptical

 

Tuesday, March 15, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit & a small banana. Snack 1 - 3 oz chicken breast with an apple & string cheese   Lunch -   4 oz chicken breast, 1/2 cup brown rice/quinoa blend, 1.5 cup steamed broccoli  Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola   Dinner - Chicken Fingers ("breaded" with crushed almonds & oatmeal) and 1 cup sweet potato fries & clean pudding (from the Eat Clean Quick & Easy Meals cookbook).
 

ACTIVITY:
Lifting: Upper body (chest/triceps/shoulders) - 1 hr

 

Monday, March 14, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. Snack 1 - 3 oz chicken breast with cucumber & half grapefruit   Lunch -   4 oz chicken breast, 1/2 cup brown rice/quinoa blend, in a monster salad (cabbage, spinach, green-leaf lettuce, tomatoes, sliced carrot & pepper, blue cheese & 0% greek yogurt w/sriracha).  Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola   Dinner - Taco Salad: 4 oz ground beef, shredded cabbage, spinach, feta, tomatoes.
 

ACTIVITY:
Total Body Conditioning Class (1hr)

 

 

Thursday, March 10, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, 1 small mashed banana plus a grapefruit. Snack 1 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola (Thanks Tracey!)   Lunch -   4 oz chicken breast, 1/2 cup brown rice/quinoa blend, 1 cup steamed zucchini/yellow squash Snack 2 - apple and 4 oz chicken breast  Dinner - 5 oz chicken breast (I'll be clicking by the end of today!) with 2 cups steamed broccoli w/coconut oil and 2 string cheese.
 

ACTIVITY:
None today

Wednesday, March 9, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus a grapefruit. Snack 1 - Apple-pear and 2 sticks string cheese   Lunch -   5 oz chicken breast, 1/2 cup brown rice/quinoa blend, 1 cup steamed zucchini/yellow squash Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 2 tbsp ground flax & 1/2 cup sliced strawberries   Dinner - Wrap: high fiber low carb tortilla with mustard, 4 ounces grilled chicken breast, 1/2 cup shredded cabbage and sliced cucumber, topped with 1 tbsp reduced fat feta; and an apple & cucumber slice.
 

ACTIVITY:
None today

 

 Wednesday, March 2, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. Snack 1 - 3 oz chicken breast & 1.5 cup sliced raw red/orange/yellow peppers   Lunch -   3 oz chicken breast, 1/2 cup black beans with fresh (homemade pico de gallo) rice, 1 cup steamed zucchini/yellow squash  and the 2nd half of my grapefruit.  Snack 2 - 2 hard boiled eggs and a pear-apple   Dinner - 5 ounces grilled chicken breast, 2 cups steamed broccoli with coconut oil, and 1 cup sliced cucumber in red-wine vinegar & EVOO.
 

ACTIVITY:
Weight Lifting (Chest/Triceps/Shoulders) 1hr (a.m.)
Cardio - 20 min intervals (a.m.)

 

Tuesday, March 1, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. Snack 1 - 3 oz baked mahi mahi & 1.5 cup sliced raw red/orange/yellow peppers   Lunch -   4 oz baked mahi mahi, 1/2 cup black beans with fresh (homemade pico de gallo) rice, 1 cup steamed broccoli  and the 2nd half of my grapefruit.  Snack 2 - 2 hard boiled eggs, 1 cup sliced raw cucumber, and a pear-apple   Dinner - 5 ounces grilled chicken breast, 2 cups steamed broccoli with coconut oil.
 

ACTIVITY:
Yoga - 1hr (a.m.)
Cardio - 30min steady state (a.m.)
Cardio - 30 min steady state (p.m.)

 

Monday, February 28, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. Snack 1 - 2 oz baked cod & 1.5 cup sliced raw red/orange/yellow peppers   Lunch -   4 oz baked cod, 1/2 cup black beans with fresh (homemade pico de gallo) rice, 1.5 cup steamed snow peas & tomatoes w/coconut oil  and the 2nd half of my grapefruit.  Snack 2 - 2 hard boiled eggs, and a pear-apple   Dinner - 5 ounces grilled chicken breast, 1 egg, 2 cups steamed zucchini & yellow squash.
***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 

ACTIVITY:
Cardio - 30min steady state (a.m.)
Total Body Conditioning Class (p.m.) 1 hr

 

Thursday, February 24, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. Snack 1 - 3 oz grilled chicken breast, 1.5 cup sliced raw red/orange/yellow peppers   Lunch -   4 oz grilled chicken breast, 1/3 cup brown rice, 1.5 cup steamed asparagus  and the 2nd half of my grapefruit.  Snack 2 - 3 hard boiled eggs, 1 just egg white, and a pear-apple   Dinner - 4 ounces grilled chicken breast, 2 cups steamed broccoli w/ coconut oil, 1 cup sliced cucumber in vinegar.
***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 

ACTIVITY:
Cardio - 30min steady state (a.m.)
Cardio - 30 min steady state (p.m.)

 

Wednesday, February 23, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. Snack 1 - 3 oz grilled chicken breast, 1 cup sliced raw red/orange/yellow peppers   Lunch -   5 oz tilapia, 1/2 cup black beans with pico de gallo (fresh, homemade), 1 cup steamed zucchini  and the 2nd half of my grapefruit.  Snack 2 - 2 hard boiled eggs, apple   Dinner - 4 ounces grilled chicken breast, 2 cups steamed snow peas & tomatoes w/ coconut oil, 1 cup sliced cucumber in vinegar.
***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 

ACTIVITY:
Cardio - 30min intervals (a.m.)
Lifting - Upper body - Chest, Triceps, Shoulders 1 hr (p.m.)
Cardio - 30 min steady state (p.m.)

Tuesday, February 22, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. Snack 1 - 3 oz grilled chicken breast, 1 cup sliced raw red/orange/yellow peppers   Lunch -   4 oz tilapia, 1/2 cup black beans with pico de gallo (fresh, homemade), 1 cup steamed green beans  and the 2nd half of my grapefruit.  Snack 2 - 2 hard boiled eggs, apple   Dinner   (not pictured) - 4 ounces pork tenderloin, 2 cups steamed broccoli w/ coconut oil, 1 cup sliced cucumber in vinegar.
***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 

ACTIVITY:
Yoga - 1 hr (a.m.)
Cardio - 30min light intervals (a.m.)
Cardio - 30 min steady state (p.m.)

Monday, February 21, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. Snack 1 - 2 hard boiled eggs, 2 hard boiled egg whites & an apple  Lunch -   3 oz Chicken breast, 1/3 cup brown rice, 1 cups steamed green beans  and the 2nd half of my grapefruit.  Snack 2 - 3 oz grilled chicken breast, 1.5 cup sliced raw red/orange/yellow peppers  Dinner   (not pictured) - 4 ounces pork tenderloin, 2 cups steamed broccoli w/ coconut oil, 1 cup sliced cucumber in vinegar.
***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 

ACTIVITY:
Cardio - 30min intervals (a.m.)
Total Body Conditioning Class - 1hr (p.m.)
Cardio - 30 min steady state (p.m.)

Thursday, February 17, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. Snack 1 - 2 hard boiled eggs & an apple  Lunch -   4 oz Chicken breast, 1/2 cup quinoa, 2 cups steamed vegetables  and the 2nd half of my grapefruit.  Snack 2 - 1 cup Chobani 2% Greek Yogurt (plain) with 1/2 cup blueberries.  Dinner   (not pictured) - 4 ounces halibut and 2 cups steamed veggies.
***NOTE: Coolers for Bill and his dad: Sandwich (Whole Wheat bread w/sliced grilled chicken breast (from Sunday food prep), lettuce, tomato, cheddar, honey mustard), 2 string cheese, pear-apple, 2 hard boiled eggs.

ACTIVITY:
Yoga (a.m.)   Cardio - 30min (p.m.)

Wednesday, February 16, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus a grapefruit. Snack 1 - 5 oz pork tenderloin with 3/4 cup mashed sweet potatoes w/chipotle peppers  Lunch -   4 oz Chicken breast, 1/2 cup brown rice, 2 cups steamed green beans Snack 2 - 2 hard boiled eggs & an apple  Dinner   - Chicken Wrap (Ole wrap, 4 oz chicken breast, baby spinach, shredded cabbage, feta).
***NOTE: Coolers for Bill and his dad: Sandwich (Whole Wheat bread w/sliced grilled chicken breast (from Sunday food prep), lettuce, tomato, cheddar, honey mustard), 2 string cheese, pear-apple, 2 hard boiled eggs.

ACTIVITY:
Weights (1hr): Upper body (chest/triceps/shoulders) plus Cardio (30min)

Tuesday, February 15, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus a grapefruit. Snack 1 - 2 hard boiled eggs & an apple  Lunch -   5 oz Pork Tenderloin, 1/2 cup brown rice, 2 cups steamed green beans Snack 2 - 1 cup greek yogurt (2% chobani) with 1/2 cup blackberries  Dinner   - coming soon
***NOTE: Coolers for Bill and his dad: Sandwich (Whole Wheat bread w/sliced grilled chicken breast (from Sunday food prep), lettuce, tomato, cheddar, honey mustard), 2 string cheese, pear-apple, 2 hard boiled eggs.

ACTIVITY:
Yoga- 1hr (a.m.)  Cardio 30 minutes intervals (p.m.)

 

Monday, February 14, 2011

Contents
:
 Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus a grapefruit. Snack 1 - 4 oz grilled chicken breast with 3/4 cup mashed sweet potatoes w/chipotle peppers   Lunch -   5 oz Pork Tenderloin, 1/2 cup brown rice, 2 cups steamed green beans Snack 2 - 1 cup greek yogurt (2% chobani) with 1/2 cup blackberries  Dinner   - 4 oz roasted beef tenderloin, a bit of lobster, a bit of snow crab, 1/2 cup chipotle mashed sweet potatoes and 1 cup steamed asparagus. Dessert was one piece of Godiva chocolate :-)
***NOTE: Coolers for Bill and his dad: Sandwich (Whole Wheat bread w/sliced grilled chicken breast (from Sunday food prep), lettuce, tomato, cheddar, honey mustard), 2 string cheese, pear-apple, 2 hard boiled eggs.

ACTIVITY:
Total Body Conditioning Class

Thursday, February 10, 2011

Contents
:
 Breakfast -  1 cup greek yogurt (2% chobani) with 1/2 cup blackberries & a grapefruit. Snack 1 - apple & 2 hard boiled eggs.   Lunch -   4 oz Chicken breast, 1/2 cup brown rice, steamed veggies Snack 2 - 1 cup 2% Cottage Cheese w/sriracha sauce & 2 Dr. Kracker flatbreads  Dinner   - coming soon
***NOTE: No Cooler for Bill  today

ACTIVITY:
Yoga - 252 calories burned.   Cardio (3o min)

Wednesday, February 9, 2011

Contents
:
 Breakfast -  1 cup greek yogurt (2% chobani) with 1/2 cup blackberries & a grapefruit. Snack 1 - apple & 2 hard boiled eggs.   Lunch -   4 oz Chicken breast, 1/2 cup brown rice, steamed asparagus Snack 2 - skipped  Dinner   - 1 serving Enchilasagna in an Ole High Fiber, Low Carb wrap w/shredded cabbage.
***NOTE: No Cooler for Bill  today

ACTIVITY:
Lifting: Chest/Triceps/Abs & Cardio - 620 calories burned

Tuesday, February 8, 2011  *updated w/ dinner info

Contents
:
 Breakfast -  Chicken Wrap (tortilla, spicy mustard, 4 oz chicken, baby spinach & shredded cabbage & a bit of onion, 1 tbsp feta & 2 tbs ground flax) and a grapefruit. Snack 1 - apple & 2 hard boiled eggs.   Lunch -   4 oz lean ground beef, 1/2 cup brown rice, and shredded cabbage & spinach, 1/4 diced avocado and 2 tbsp greek yogurt w/sriracha sauce. Snack 2 - 6 oz Chobani yogurt w/blueberries  Dinner   - Chelle's Bison Chili with salad (shredded spinach & cabbage).
***NOTE: No Cooler for Bill  today

ACTIVITY:
Yoga! 232 calories burned

Monday, February 7, 2011

Contents
:
 Breakfast -  Chicken Wrap (tortilla, spicy mustard, 4 oz chicken, baby spinach & shredded cabbage & a bit of onion, 1 tbsp feta). Snack 1 - apple & 2 hard boiled eggs.   Lunch -   4 oz Chicken Breast, 1/2 cup brown rice, and  steamed asparagus. Snack 2 - 1 cup greek yogurt (2% chobani) with 1/2 blue & blackberries, 2 tbsp ground flax & grapefruit.   Dinner   - Taco Salad (lean ground beef, shredded spinach & cabbage, onion, feta & "dressing" made from 2 tbsp greek yogurt & sriracha sauce).
Total calories-in for the day: 1394, with a final nutrient ratio of 41% protein, 32% carb, and 27% fat. 36 g of fiber.

***NOTE: Cooler for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, pear-apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 

ACTIVITY:
Total Body Conditioning Class and 20 min. Cardio = 637 calories burned

Thursday, February 3, 2011

Contents
:
 Breakfast -  (not pictured) 1 cup greek yogurt (2% chobani) with 1/2 blue & blackberries, 2 tbsp ground flax. Snack 1 - apple & 2 hard boiled eggs, with a mini cucumber.   Lunch -   4 oz Chicken Breast, 1/2 cup brown rice, and  steamed asparagus. Snack 2 - steamed Stuffed Red Pepper  Dinner   - coming soon
***NOTE: Cooler for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, pear-apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 
 

ACTIVITY:
Yoga!   225 calories burned (6:30 am)

Wednesday, February 2, 2011

Contents
:
 Breakfast -  Chicken Wrap (tortilla, spicy mustard, 4 oz chicken, baby spinach & shredded cabbage & a bit of onion, 1 tbsp feta). Snack 1:  apple & 2 hard boiled eggs, with a mini cucumber.   Lunch -   Leftover Panko/Lemon/Dijon Chicken steamed green beans and a half cup of brown rice. Snack 2 - 1 cup 2% Greek Yogurt (Chobani) with 1/2 cup blueberries & blackberries, 2 tbsp ground flax.  Dinner (post-workout)  - Chicken wrap (like the one for breakfast - heading to the bowling alley, food's gotta be portable).
***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, pear-apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 
 

ACTIVITY:
Yoga!  Body Conditioning Class - 273 calories burned (6:30 am)
Upper Body (weights) & 30 min cardio: 619 calories burned (5:30 pm)

Tuesday, February 1, 2011

Contents
:
 Breakfast -  1 1/2 cup breakfast bowl (egg, beef, brown rice, potato, tomato) Snack 1:  pear-apple & 2 hard boiled eggs.   Lunch -   steamed Stuffed Red Pepper, steamed green beans and a grapefruit. Snack 2 - 1 cup 2% Greek Yogurt (Chobani) with 1/2 cup blueberries & blackberries, 2 tbsp ground flax.  Dinner (post-workout)  - Easy Pizzas for the family, I'll probably do a loaded salad w/chopped chicken breast.  I've also got a 4 oz piece of chicken breast for lunch if I need the extra protein (update - it was un-needed).
***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, pear-apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 
 

ACTIVITY:
Yoga!  Body Conditioning Class - 273 calories burned

Monday, January 31, 2011

Contents
:
 Breakfast -  1 1/2 cup breakfast bowl (egg, beef, brown rice, potato, tomato) Snack 1:  pear-apple & 2 hard boiled eggs.   Lunch -   steamed Stuffed Red Pepper, steamed asparagus and a grapefruit. Snack 2 - 1 cup 2% Greek Yogurt (Chobani) with 1/2 cup blueberries & blackberries, 2 tbsp ground flax.  Dinner (post-workout)  - Panko Lemon/Dijon Chicken with steamed artichoke.
***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, pear-apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 
 

ACTIVITY:
Total Body Conditioning Class - 372 calories burned

Thursday, January 27, 2011

Contents
:
 Breakfast -  1 cup 2% Greek Yogurt (Chobani) with 1/2 cup blueberries & blackberries, 2 tbsp ground flax  Snack 1:  apple & 2 hard boiled egg whites (*see note).   Lunch -   4 ounces pork tenderloin, 1 cup Brown Rice, 2 cups  steamed zucchini & yellow squash and a grapefruit. Snack 2 - 4 oz pork tenderloin and 1/2 cup baby carrots.  Dinner (post-workout)  - coming soon
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a serving of Newman's Own Organic Pretzel sticks. 
***Note 2: why only the egg whites in snack 1? I'm trying a new nutrient ratio, so I'm reducing fat, and that was the easiest way to do so, today.

ACTIVITY:
Yoga class! forgot to start my heartrate monitor again! yeesh! Estimated 250 calories burned
Weights - Upper Body day - calorie burn coming soon :-)

Wednesday, January 26, 2011

Contents
:
 Breakfast -  1 cup 2% Greek Yogurt (Chobani) with 1/2 cup blueberries, 2 tbsp ground flax  Snack 1:  apple & 2 hard boiled egg whites.   Lunch -   6 ounces pork tenderloin, 1/2 cup Brown Rice, 2 cups  steamed zucchini & yellow squash and a grapefruit. Snack 2 - skipped.  Dinner (post-cardio)  - 4 ounces pork tenderloin with 1/2 cup baby carrots
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a serving of Newman's Own Organic Pretzel sticks. 
***Note 2: why only the egg whites in snack 1? I'm trying a new nutrient ratio, so I'm reducing fat, and that was the easiest way to do so, today.

ACTIVITY:
30 minutes Cardio - HIIT!! 350 calories burned

Tuesday, January 25, 2011

Contents
:
 Breakfast -  1 cup 2% Greek Yogurt (Chobani) with 1/2 cup blueberries, 2 tbsp ground flax  Snack 1:  apple & 2 hard boiled eggs.   Lunch -   6 ounces pork tenderloin, 1/2 cup Brown Rice, 2 cups  steamed zucchini & yellow squash. Snack 2 - 4 ounces chicken breast with 1/2 cup baby carrots  Dinner  -  Panko Dijon Chicken w/ steamed veggies & healthy mac-n-cheese.  I've also got a grapefruit to work in somewhere today.
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a serving of Newman's Own Organic Pretzel sticks. 

ACTIVITY:
Yoga!!
(forgot to start my heartrate monitor session for calories burned. oops!)

Monday, January 24, 2011

Contents
:
 Breakfast -  1 cup 2% Greek Yogurt (Chobani) with 1/2 cup blueberries, 2 tbsp ground flax & half a large grapefruit    Snack 1:  apple & 2 hard boiled eggs.   Lunch -   4 ounces chicken breast, 1/2 cup Brown Rice, 2 cups shredded cabbage & kale with dressing of 1/8 cup greek yogurt & 1 tsp sriracha sauce.  Snack 2 - skipped   Dinner  -  Clean Pizza. (I use a Alvarado Street Bakery sprouted pizza crust, homemade pizza sauce (low sodium), reduced fat mozzarella, applegate farms pepperoni and a ton of veggies).
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a serving of Newman's Own Organic Pretzel sticks. 

ACTIVITY:
Total Body Conditioning Class - 500 calories burned

update: ended up skipping snack 2, but my dinner made up for it :-) Fitday chart is current.

Thursday, January 20, 2011

Contents
:
 Breakfast -  Oatmeal with 1/4 cup blueberries, protein powder, ground flax & cinnamon with a small grapefruit    Snack 1:  apple & 2 hard boiled eggs.   Lunch -   4 ounces chicken breast, steamed cauliflower & broccoli,  1/2 cup Brown Rice.  Snack 2 - 1 cup of greek yogurt with 1/2 cup blueberries.  Dinner  -  Pork Loin with Asparagus
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito,  2 hard boiled eggs, apple, and string cheese . 

ACTIVITY:
Physical Therapy Exercises

Wednesday, January 19, 2011

Contents
:
 Breakfast - 1 cup of greek yogurt with 2 tbsp ground flax & 1/4 cup blueberries with half a grapefruit    Snack 1:  apple & 2 hard boiled eggs.   Lunch -   4 ounces chicken breast, steamed zucchini & yellow squash,  1/2 cup Brown Rice.  Snack 2 - steamed snow peas & cherry tomatoes w/coconut oil with tuna.  Dinner  -  Bowling Night! I've got a 4 oz piece of chicken breast with a cup of sliced red pepper (raw), and a string cheese (really, it's there! it's just hidden, lol!).
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito,  2 hard boiled eggs, apple, and string cheese . 

ACTIVITY:
Physical Therapy Exercises

Tuesday, January 18, 2011

Contents
:
 Breakfast -  1 breakfast bowl (leftover filling from breakfast burritos) & half a grapefruit   Snack 1:  apple & 2 hard boiled eggs.   Lunch -   4 ounces chicken breast, steamed green beans,  1/2 cup Brown Rice.  Snack 2 - 1 cup of greek yogurt with cinnamon, 2 tbsp ground flax & 1/4 cup blueberries with a grapefruit   Dinner  - Maple Soy Glazed Beef with steamed green beans and mashed cauliflower (the family is having mashed potatoes).
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito,  2 hard boiled eggs, apple, and string cheese . 

ACTIVITY:
Physical Therapy Exercises

Monday, January 17, 2011

Contents
:
 Breakfast -  1 Chelle's breakfast burrito   Snack 1:  apple & 2 hard boiled eggs.   Lunch -   4 ounces chicken breast, shredded kale & cabbage with cherry tomatoes & 1/2 cup Brown Rice/Wild Rice with Sriracha/Greek Yogurt dressing (2 tbsp plain greek yogurt w/ 1/2tsp sriracha) and half a grapefruit.   Snack 2 - 1 cup of greek yogurt with cinnamon, 2 tbsp ground flax & 1/4 cup blueberries with a grapefruit   Dinner  - Clean "breaded" chicken with steamed broccoli and Cheesy rice (recipes coming soon)
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito,  2 hard boiled eggs, apple, and string cheese . 

ACTIVITY:
Physical Therapy Exercises
Full Body Conditioning Class - Yay!!!! 1st class post-surgery!

 

Thursday, January 13, 2011

Contents
:
 Breakfast - 1 cup of greek yogurt with cinnamon, 2 tbsp ground flax & 1/4 cup blueberries with a grapefruit  Snack 1:  apple & 2 string cheese.   Lunch -   4 ounces chicken breast, 2 cups steamed zucchini & yellow squash, 1/2 cup Brown Rice/Quinoa Rice.   Snack 2 - steamed snow peas & tomatoes with coconut oil   Dinner  - Chicken Enchilasagna and a green salad.
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito,  2 hard boiled eggs, apple, and string cheese . 

ACTIVITY:
Physical Therapy Exercises

Wednesday, January 12, 2011

Contents
:
 Breakfast - oatmeal (1/2 cup dry) with protein powder (20g protein), cinnamon, 2 tbsp ground flax & 1/4 cup blueberries with a grapefruit  Snack 1:  5 oz Tuna (in water, packet) and steamed snow peas & tomatoes with coconut oil   Lunch -   4 ounces chicken breast, 2 cups steamed cauliflower & broccoli w/coconut oil, 1/2 cup Brown Rice/Quinoa Rice.   Snack 2 or Dinner  - 1 cup plain greek yogurt with 1/2 cup blackberries & 2 tbsp ground flax.
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito, Sandwich with Grilled chicken (made during Sunday food prep then sliced thin) with Tillamook Medium Cheddar, Tomato & Lettuce on Earth Grains 100% Natural Multi-Grain bread,  2 hard boiled eggs, apple, and string cheese . 

ACTIVITY:
Physical Therapy

 

Tuesday, January 11, 2011 - no fitday today

Contents
:
 Breakfast - 1.5 cup mix of scrambled eggs, ground beef, tomatoes, potatoes, and brown rice & a grapefruit  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   4 ounces chicken breast, 2 cups steamed cauliflower & broccoli w/coconut oil, 1/2 cup Brown Rice/Wild Rice.   Snack 2  - 4 oz shrimp.  Dinner  -  skipped
***NOTE: Coolers for Bill & his Dad - Chelle's breakfast burrito, Sandwich with Grilled chicken (made during Sunday food prep then sliced thin) with Tillamook Medium Cheddar, Tomato & Lettuce on Earth Grains 100% Natural Multi-Grain bread,  2 hard boiled eggs, apple, and string cheese . 

ACTIVITY:
Physical Therapy Exercises

 

Monday, January 10, 2011 - no fitday today

Contents
:
 Breakfast - 1.5 cup mix of scrambled eggs, ground beef, tomatoes, potatoes, and brown rice & a grapefruit  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   4 ounces chicken breast, 2 cups steamed cauliflower & broccoli w/coconut oil, 1/2 cup Brown Rice/Wild Rice.   Snack 2  - some carrot sticks.  Dinner  -  BBQ Bacon Burgers (mine without bun, wrapped in green leaf lettuce) and sweet potato fries. Found a GREAT new BBQ sauce - Grandma Coyote
***NOTE: Coolers for Bill & his Dad - Grilled chicken (made during Sunday food prep then sliced thin)with Tillamook Medium Cheddar, Tomato & Lettuce on Earth Grains 100% Natural Multi-Grain bread,  2 hard boiled eggs, apple, and string cheese . 

ACTIVITY:
Physical Therapy

 

Thursday, January 6, 2011

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blueberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   4 ounces chicken breast, 2 cups steamed zucchini & yellow squash, and Brown Rice/Wild Rice.   Snack 2  - skipped. Lunch was late. Dinner  -  4 ounces chicken breast with steamed snow peas & tomatoes with coconut oil .
***NOTE: No Coolers for Bill & his dad this week.

ACTIVITY:
Physical Therapy exercises

 

Wednesday, January 5, 2011

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blueberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   4 ounces chicken breast, 2 cups steamed zucchini & yellow squash, and 1/2 cup of brown rice/quinoa.   Snack 2  - skipped   Dinner  -  lesser of the evils, hit up Taco Bell for 2 hard tacos, Fresco style. Not my first, or second, or third choice, but it was available and better than not eating at all.
***NOTE: No Coolers for Bill & his dad this week.

ACTIVITY:
Physical Therapy

 

Tuesday, January 4, 2011

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blueberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   Steamed Stuffed Red Peppers (I added brown rice to the recipe).  Snack 2  - Grapefruit   Dinner  -  skipped. Just wasn't hungry.
***NOTE: No Coolers for Bill & his dad today.

ACTIVITY:
Physical Therapy Exercises

 

Monday, January 3, 2011  - Celebrating One Year of Posting My Daily Coolers!

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blueberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   Steamed Stuffed Red Peppers (I added brown rice to the recipe) and  steamed zucchini & yellow squash Snack 2  - skipped  Dinner  -  Tostada (Ezekiel sprouted corn tortilla, baked, topped with mix of ground lean beef, black beans & brown rice, tomatoes, lowfat cottage cheese and sriracha sauce and shredded raw cabbage.
***NOTE: No Coolers for Bill & his dad today.

ACTIVITY:
Physical Therapy

 

Wednesday, December 15, 2010  -
Day before surgery! Probably won't update this for about a week or so, just fyi.  :-)


Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   5 ounces pork tenderloin with  1/2 cup brown rice, 2 cups steamed asparagus and 1/2 grapefruit  Snack 2  - 4 ounces pork tenderloin with steamed snow peas & tomatoes with coconut oil    Dinner  -  Coming Soon.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Earth Grains 100% Natural Multi-Grain bread (I didn't have time to make bread this week),  2 hard boiled eggs, slice of homemade (clean) banana bread, apple, and a serving of Newman's Own Organic Pretzels .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

ACTIVITY:
Stretching, light

 

Tuesday, December 14, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   5 ounces pork tenderloin with  1/2 cup brown rice, 2 cups steamed asparagus Snack 2  - 4 ounces pork tenderloin with steamed snow peas & tomatoes with coconut oil and a grapefruit.    Dinner  -  BBQ Beef (crockpot, see recipe page) on a bed of shredded cabbage.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Earth Grains 100% Natural Multi-Grain bread (I didn't have time to make bread this week),  2 hard boiled eggs, slice of homemade (clean) banana bread, apple, and a serving of Newman's Own Organic Pretzels .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

ACTIVITY:
Kickboxing class (heavily modified) 5:30 pm
Stretching, light

Monday, December 13, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   5 ounces pork tenderloin with  1/2 cup brown rice, 2 cups steamed green beans Snack 2  - 4 ounces pork tenderloin with steamed snow peas & tomatoes with coconut oil and a grapefruit.    Dinner  -  Taco Salad (shredded cabbage, lean ground beef, black refried beans, cottage cheese & sriracha sauce.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Earth Grains 100% Natural Multi-Grain bread (I didn't have time to make bread this week),  2 hard boiled eggs, slice of homemade (clean) banana bread, apple, and a serving of Newman's Own Organic Pretzels .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

ACTIVITY:
Full Body Conditioning Class 5:30 pm
Stretching, light

 

Thursday, December 9, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   5 ounces pork tenderloin with  1/2 cup quinoa/brown rice, 2 cups steamed green beans Snack 2  - 4 ounces pork tenderloin with steamed snow peas & tomatoes with coconut oil and a grapefruit.    Dinner  -  Coming Soon.
***NOTE: No coolers for the guys today.

ACTIVITY:
Stretching, light

Wednesday, December 8, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   5 ounces pork tenderloin with  1/2 cup quinoa/brown rice, 2 cups steamed green beans Snack 2  - skipped  Dinner  - 4 ounces pork tenderloin with steamed snow peas & tomatoes with coconut oil and a grapefruit.
***NOTE: No coolers for the guys today.

ACTIVITY:
Stretching, light

 

Tuesday, December 7, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   5 ounces pork tenderloin with  1/2 cup quinoa/brown rice, 2 cups steamed green beans Snack 2  - skipped  Dinner  - 4 ounces pork tenderloin with steamed snow peas & tomatoes with coconut oil and a grapefruit.
***NOTE: Coolers for Bill & his Dad - Grilled chicken on Homemade Whole grain bread,  2 hard boiled eggs, apple, and a serving of Newman's Own Organic Pretzels.

ACTIVITY:
Stretching, light

 

Monday, December 6, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   5 ounces pork tenderloin with  1/2 cup quinoa/brown rice, 2 cups steamed green beans Snack 2  - skipped   Dinner  - 4 ounces pork tenderloin with steamed snow peas & tomatoes with coconut oil and a grapefruit.
***NOTE: Coolers for Bill & his Dad - Grilled chicken on Homemade Whole grain bread,  2 hard boiled eggs, apple, and a serving of Newman's Own Organic Pretzels.

ACTIVITY:
Full Body Conditioning Class 5:30 pm
Stretching, light

 

 

Thursday, December 2, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   6 ounces grilled chicken breast with  1/2 cup quinoa/brown rice, crockpot beets and 2 cups steamed asparagus Snack 2  - 4 ounces chicken breast with steamed snow peas & tomatoes with coconut oil and a grapefruit.  Dinner  - coming soon (or may skip snack 2 and use that for dinner). 
***NOTE: No Coolers today for Bill & his Dad

ACTIVITY:
Light stretching

 

Wednesday, December 1, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax and 1/2 tsp cinnamon  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   6 ounces grilled chicken breast with  1/2 cup quinoa/brown rice, crockpot beets and 2 cups steamed asparagus Snack 2  - 1/2 cup lowfat cottage cheese w/ peaches and a rice cake.  Dinner  - coming soon.  I also have a grapefruit, but will probably save that to go with my dinner.
***NOTE: No Coolers today for Bill & his Dad

ACTIVITY:
Light stretching

 

Tuesday, November 30, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries & blackberries, ground flax and 1/2 tsp cinnamon  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   6 ounces grilled chicken breast with  1/2 cup quinoa/brown rice, 1.5 cup steamed snow peas & tomatoes with coconut oil Snack 2  - Salad - 3 oz grilled chicken breast,  shredded cabbage, kale, spinach, beets, with 1 tbsp reduced fat feta and drizzled with 2 tbsp lowfat greek yogurt mixed with 1/2 tsp Sriracha sauce.  Dinner  - None. Snack 2 was at about 4pm, and I wasn't hungry later.
***NOTE: Coolers for Bill & his Dad - Grilled chicken with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs,  apple, and celery with peanut butter .  (
The chicken for their sandwiches was made in my Sunday food prep, then sliced thin for sandwiches).  

ACTIVITY:
Light stretching

Monday, November 29, 2010
No fitday today. Calories, though, are right on track (1200-1400/day).
Contents
:
 Breakfast - Plain oatmeal with protein powder, pumpkin, pumpkin pie spice, ground flax.  Snack 1:   2 hard boiled eggs and a small apple.   Lunch -   6 ounces chicken breast, 1/4 cup rice, 2 cups steamed snow peas & tomatoes with 1 tbsp coconut oil.  Snack 2  -  grapefruit    Dinner - 5 ounces chicken breast, 2 cups salad with greek yogurt/sriracha 
***NOTE: Coolers for Bill & his Dad - Grilled chicken on Homemade Whole grain bread,  2 hard boiled eggs, apple, and a serving of Newman's Own Organic Pretzels. Additionally, my hubby has a cup of Greek Yogurt with 1/2 cup berries, 2 tbsp honey and a sprinkle of cinnamon. 

ACTIVITY:
None

 

Wednesday, November 24, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries, ground flax and 2 tbsp granola (BareNaked Fit Triple Berry).  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   6 ounces grilled chicken breast with  1/2 cup quinoa/peas/black beans/curry, 1.5 cup steamed green beans with coconut oil Snack 2  - Salad - 4 oz grilled chicken breast, 1 cup shredded cabbage, 1/2 cup kale, 1/2 cup spinach, with 2 tbsp reduced fat feta and drizzled with 2 tbsp lowfat greek yogurt mixed with 1/2 tsp Sriracha sauce.  Dinner  - coming soon.
***NOTE: Coolers for Bill & his Dad - Grilled chicken with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs,  apple, and a banana .  (
The chicken for their sandwiches was made in my Sunday food prep, then sliced thin for sandwiches).  

ACTIVITY:
Light stretching

 

Tuesday, November 23, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries, ground flax and 2 tbsp granola (BareNaked Fit Triple Berry).  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   4 ounces grilled chicken breast with  1/2 cup quinoa/peas/black beans/curry, 1.5 cup steamed green beans with coconut oil Snack 2  - skipped.  Dinner  - Salad - 4 oz grilled chicken breast, 1 cup shredded cabbage, 1/2 cup kale, 1/2 cup spinach, with 2 tbsp reduced fat feta and drizzled with 2 tbsp lowfat greek yogurt mixed with 1/2 tsp Sriracha sauce..
***NOTE: Coolers for Bill & his Dad - Grilled chicken with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs,  apple, and a banana .  (
The chicken for their sandwiches was made in my Sunday food prep, then sliced thin for sandwiches).  

ACTIVITY:
Light stretching.

 

Monday, November 22, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup raspberries, ground flax and 2 tbsp granola (BareNaked Fit Triple Berry).  Snack 1:   2 hard boiled eggs, small apple.   Lunch -   6 ounces grilled chicken breast with  1/2 cup quinoa/peas/black beans/curry, 1.5 cup steamed green beans with coconut oil Snack 2  - Skipped.  :-(   Dinner - Post workout  - Grilled steak & salad (yogurt/sriracha dressing), steamed veggies.
***NOTE: Coolers for Bill & his Dad - Grilled chicken with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs,  apple, and a banana .  (
The chicken for their sandwiches was made in my Sunday food prep, then sliced thin for sandwiches).  

ACTIVITY:
Full Body Conditioning Class 5:30 pm
Stretching, light

 

Thursday, November 18, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blackberries, ground flax and 2 tbsp granola (BareNaked Fit Triple Berry) and cinnamon.  Snack 1:   2 hard boiled eggs, small grapefruit.   Lunch -   5 ounces grilled london broil with 2 cups salad (mix shredded cabbage & kale) with 1/4 cup lowfat cottage cheese mixed with sriracha sauce.  Snack 2  - 1.5 cup spaghetti squash with 4 ounces shredded chicken breast, 1 tbsp olive oil and 1 tbsp balsamic vinegar.  Dinner  - coming soon.
***NOTE: No coolers for the guys today.

ACTIVITY:
no workout today. Stretching and physical therapy/light exercises only.

 

Wednesday, November 17, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blackberries & raspberries, ground flax and 2 tbsp granola (BareNaked Fit Triple Berry) and cinnamon.  Snack 1:   2 hard boiled eggs, 2 oz grilled london broil and a small apple.   Lunch -   6 ounces chicken breast, 1/4 cup rice, 2 cups steamed snow peas & tomatoes with 1 tbsp coconut oil and half a grapefruit  Snack 2  - skip  :-(  physical therapy  Dinner  - 2 fresh rice cake/crackers with 1/2 cup lowfat cottage cheese mixed with 1/2 tbsp Sriracha sauce.
***NOTE: No coolers for the guys today.

ACTIVITY:
no workout today. Stretching and physical therapy/light exercises only.

 

Tuesday, November 16, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blackberries, ground flax and 2 tbsp granola (BareNaked Fit Triple Berry) and cinnamon.  Snack 1:   2 hard boiled eggs and a small apple.   Lunch -   6 ounces chicken breast, 1/4 cup rice, 2 cups steamed green beans with 1 tbsp coconut oil.  Snack 2  - skip  :-(    Dinner  - 6 ounces chicken breast, 2 cups steamed snow peas & tomatoes with 1 tbsp coconut oil, half grapefruit.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), apple, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

ACTIVITY:
no workout today. Stretching and physical therapy/light exercises only.

 

Monday, November 15, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blackberries, ground flax and 2 tbsp granola (BareNaked Fit Triple Berry).  Snack 1:   2 hard boiled eggs and a small apple.   Lunch -   6 ounces chicken breast, 1/4 cup rice, 2 cups steamed snow peas & tomatoes with 1 tbsp coconut oil.  Snack 2  - skip  :-(   Dinner (post phys. therapy & body conditioning class)  - Spaghetti squash with tomatoes & ground beef, half a grapefruit. 
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), apple, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

ACTIVITY:
Stretching and physical therapy/light exercises, followed by Full Body Conditioning Class (1hr) - I modified and did mostly upper body & abs, plus light lower body.

Thursday, November 11, 2010

Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blackberries and 2 tbsp granola (BareNaked Fit Triple Berry).  Snack 1:   2 hard boiled eggs and a small apple.   Lunch -   4 ounces chicken breast, 1/4 cup rice, 2 cups steamed zucchini & yellow squash with a string cheese.  Snack 2  -  4 egg whites with steamed broccoli & orange pepper and 1 tbsp coconut oil  Dinner   - coming soon (probably chicken enchilasagna - see recipe page).
***NOTE: No coolers for the boys today.

ACTIVITY:
no workout today. Stretching and physical therapy/light exercises only.

 

Wednesday, November 10, 2010
So far today I'm low in fiber, carbs, and protein. I'll have to boost up with my dinner tonight.
Contents
:
 Breakfast - 1 cup 2% greek yogurt with 1/2 cup blackberries and 2 tbsp granola (BareNaked Fit Triple Berry).  Snack 1:   2 hard boiled eggs and a small apple.   Lunch -   4 ounces chicken breast, 1/4 cup rice, 2 cups steamed zucchini & yellow squash with a string cheese.  Snack 2  -  4 egg whites with steamed broccoli & orange pepper and 1 tbsp coconut oil  Dinner   - coming soon (bowling night).
***NOTE: No coolers for the boys today.

ACTIVITY:
no workout today. Stretching and physical therapy/light exercises only.

 

Tuesday, November 9, 2010

Contents
:
 Pre-Breakfast (post-yoga)  -  1/2 a hard boiled egg and a small banana. Breakfast - 1 cup 2% greek yogurt with 1/2 cup blackberries and 2 tbsp granola (BareNaked Fit Triple Berry).  Snack 1:   2 hard boiled eggs and a small apple.   Lunch -   4 ounces chicken breast, 1/2 cup rice, 2 cups steamed zucchini & yellow squash with 1/2 tbsp coconut oil.  Snack 2  -  2 ounces ground beef mixed with black refried beans, steamed broccoli & orange pepper, 1 string cheese.   Dinner   - coming soon.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), apple, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

ACTIVITY:
Yoga - 6:30am class.
3pm: Stretching and physical therapy/light exercises only.

 

Monday, November 8, 2010

Contents
:
 Breakfast (post-yoga)  -  1 cup 2% greek yogurt with 1/2 cup blackberries and 1/2 tsp cinnamon, plus a tiny slice of Homemade Whole grain bread.  Snack 1:   2 hard boiled eggs and a small apple.   Lunch -   4 ounces grilled top sirloin, 1/2 cup rice, 1.5 cups steamed greenbeans with 1/2 tbsp coconut oil.  Snack 2 (pre phys. therapy & full body conditioning class)  -  1/2 grapefruit. Dinner (post therapy & class)   - Taco Salad.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), apple, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

ACTIVITY:
Stretching and physical therapy/light exercises, followed by Full Body Conditioning Class (1hr) - I modified and did mostly upper body & abs, plus light lower body.

 

Thursday, November 4, 2010

Contents
:
 Breakfast (post-yoga)  -  1 cup greek yogurt with 1/2 cup blackberries and 1 tsp cinnamon, plus a tiny slice of Homemade Whole grain bread  and 1/4 cup of walnuts.  Snack 1:   3 ounces grilled chicken breast, half a grapefruit and 1 string cheese.   Lunch -   taco salad: Ground beef mixed with Rosarita Black Refried beans, 1/4 cup cottage cheese and 2 cups shredded cabbage.   Snack 2  -  2 hard boiled eggs, 2 hard boiled egg whites and an apple. Dinner   - coming soon.
***NOTE: No coolers for the boys today.

 

Wednesday, November 3, 2010

Contents
:
 Breakfast  -  Oatmeal with protein powder, ground flax, cinnamon & blueberries plus 1 cup watermelon.   Snack 1:   3 ounces grilled chicken breast, small apple & steamed green beans.   Lunch -   6 oz Grilled Chicken breast, steamed cauliflower & 1/2 cup rice mix, 1 tsp coconut oil,   Snack 2 (pre-phys. therapy) -  1/2 grapefruit. Dinner   - taco salad: ground beef, refried black beans, cottage cheese, shredded cabbage and a few Tostito's Natural Corn Tortilla Chips.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), apple, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

 

Tuesday, November 2, 2010

Contents
:
 Breakfast (post-yoga)  -  1 cup greek yogurt & 1/2 cup blueberries, with a banana.   Snack 1:   3 ounces grilled chicken breast, small apple & 1/4 cup walnuts.   Lunch -   6 oz Grilled Chicken breast, steamed cauliflower & 1/2 cup rice mix  Snack 2  -  3 oz Chicken breast, 1/2 grapefruit and Homemade Whole grain bread w/ tbsp of natural peanut butter. Dinner   - Clean grilled chicken, black bean & cheese sandwich & Tomato/Roasted Red Pepper soup (I had 1/2 sandwich made with my Homemade Whole grain bread and 1/2 cup of the soup).
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), apple, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese). Additionally, my hubby has a bowl of greek yogurt mixed with 1/2 cup sliced strawberries, 1 tbsp honey, and a sprinkle of cinnamon.

ACTIVITY:
no workout today. Stretching and physical therapy/light exercises only.

 

Monday, November 1, 2010

Contents
:
 Breakfast  -  1 cup greek yogurt & 1/2 cup strawberries and Homemade Whole grain bread.  Snack 1:   Ahi lettuce wrap & small grapefruit.   Lunch -   Grilled Chicken breast, steamed cauliflower & 1/2 cup rice mix  Snack 2  -  Chicken breast, string cheese, steamed green beans.  Dinner - (post therapy & post workout)  - Taco Salad
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), apple, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

ACTIVITY:
Stretching and physical therapy/light exercises, followed by Full Body Conditioning Class (1hr) - I modified and did mostly upper body & abs, plus light lower body.

 

Friday, October 29, 2010

Contents
:
 Breakfast  -  1 cup greek yogurt & 1/2 cup strawberries and a banana.  Snack 1:   2 hard boiled eggs & small grapefruit.   Lunch -   Tuna in green leaf lettuce (rolled up), steamed snow peas & tomatoes & 1/2 cup rice mix  Snack 2  - Chicken Enchilasagna (1/2 serving), steamed green beans.  Dinner   - Coming Soon
**Note... No cooler for the guys today, they've got lunch meetings.

Thursday, October 28, 2010

Contents
:
 Breakfast  -  1 cup greek yogurt & 1/2 cup strawberries and a pear-apple.  Snack 1:   Edamame & 2 hard boiled eggs.   Lunch -   Tuna in green leaf lettuce (rolled up), steamed cauliflower & 1/2 cup rice mix  Snack 2  - half a grapefruit.  Dinner   - Olive Garden for Shiloh's 17th Birthday - Apricot Chicken (see blog).
**Note... No cooler for the guys today, they've got lunch meetings.

Wednesday, October 27, 2010

Contents
:
 Breakfast  -  1 cup greek yogurt & 1/2 cup strawberries with 1/4 cup trail mix.  Snack 1:   skip - tied up in physical therapy.    Lunch -   Stuffed pepper,   & 1/2 cup rice mix  Snack 2  - String cheese and half a grapefruit.  Dinner   - bowling night - Cup of greek yogurt & sliced strawberries.  
**Note... Food is light today. Didn't realize therapy would take so long, and was rushed when I packed the cooler. My bad.

 

Tuesday, October 26, 2010

Contents
:
 Crazy day! Had a class this morning and have been on the run all day. Breakfast was a relatively clean cereal bar & peanuts, lunch was steamed chicken w/veggies & brown rice. Tonight will be a solid meal, and tomorrow is a fresh slate!

 

Monday, October 25, 2010

Contents
:
 Breakfast  -  1 cup greek yogurt & 1/2 cup strawberries.  Snack 1:   2 hard boiled eggs, plus 2 hard boiled egg whites, apple.    Lunch -   Grilled lean chicken breast,   steamed snowpeas & tomatoes & 1/2 cup rice mix  Snack 2  - steamed portabello and half a grapefruit  Dinner   - Stuffed peppers.  
***NOTE: Coolers for Bill & his Dad - Chicken Enchilasagna,  2 hard boiled eggs, string cheese (2), apple, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Friday, October 22, 2010
no pics today :-(
Contents
:
 Breakfast (post cardio) -  1 cup greek yogurt & 1/2 cup berries,  with a small slice of my homemade bread (see recipe page for Maple Seeded bread)  Snack 1:   skipped - stuck in Dr office.    Lunch -   Grilled lean chicken breast,  crockpot beets, steamed mushroom & 1/2 cup rice mix  Snack 2  - 2 hard boiled eggs, apple  Dinner   - coming soon.  
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), red pear, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Thursday, October 21, 2010
   no fitday graph today, just don't have time. :-(
Contents
:
 Breakfast -  oatmeal with protein powder, ground cinnamon, ground flax & 1/2 cup berries,  and half a grapefruit.  Snack 1:   2 hard boiled eggs & an apple.    Lunch -   Grilled lean pork,  crockpot beets & 1/2 cup rice mix, 1 cup watermelon  Snack 2  - 2 hard boiled eggs, small slice of Homemade Whole grain bread, and steamed mushroom.   Dinner   - Garlic Tarragon Chicken (recipe coming soon!) & half a baked sweet potato.  
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), red pear, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Wednesday, October 20, 2010
  
Contents
:
 Breakfast -  1 cup greek yogurt with 1/2 cup blackberries, 2 hard boiled eggs and half a grapefruit.  Snack 1:   1 cup watermelon, stuffed bell pepper (lean beef & chopped veggies) topped with feta.    Lunch -   Grilled chicken breast,  steamed zucchini, crockpot beets & 1/2 cup rice mix.  Snack 2  - grilled lean pork,  slice of Homemade Whole grain bread, and steamed asparagus.   Dinner (bowling night)  - coming soon.   I need a boost on carbs & fat, so I'll probably make a wrap to take with me.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), red pear, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Tuesday, October 19, 2010
  
Contents
:
 (post - yoga) Breakfast -  oatmeal with protein powder, cinnamon, ground flax and 1/2 cup berries.  Snack 1A:  1/2 grapefruit.   Snack 1:   1 cup watermelon, steamed snow peas & tomatoes, and 2 hard boiled eggs.   Lunch -   Baked Tilapia, steamed asparagus, crockpot beets & brown rice.  Snack 2  - 1 ounce aged cheddar, slice of Homemade Whole grain bread and 3 ounces grilled chicken breast.   Dinner (post-workout)  - Stuffed bell pepper (lean rinsed ground beef with chopped veggies) and 4 prunes.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), red pear, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Monday, October 18, 2010
   No pics of my cooler today.
Contents
:
 (post - cardio) Breakfast -  oatmeal with protein powder, cinnamon, ground flax and 1/2 cup berries.  Snack 1:   2 hard boiled eggs, red & orange pepper sticks  Lunch -   Baked Tilapia, steamed asparagus, crockpot beets & brown rice.  Snack 2  -  1 cup watermelon, steamed snow peas & tomatoes, and 3 ounces grilled chicken breast.   Dinner   - Taco salad made with Chili, shredded cabbage & lettuce, topped with 1/4 cup lowfat cottage cheese, onion & salsa, plus 2 strawberries.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  2 hard boiled eggs, string cheese (2), red pear, and a serving of trail mix .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Thursday, October 7, 2010
   No pics of my cooler today.
Contents
:
 (post - yoga) Breakfast -  oatmeal with protein powder, cinnamon, ground flax and 1/2 cup berries.  Snack 1:   Edamame  Lunch -   Chicken Breast, steamed veggies & brown rice.  Snack 2 (pre-workout) -  1 cup cottage cheese & a flatbread (Dr. Kracker)  w/ a peach.   Dinner (post-workout)  -sp; - coming soon.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  peach or apple, and a Nature's Path granola bar .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese). No hard boiled eggs today, as I forgot to boil more. Oops!

Wednesday, October 6, 2010
  
Contents
:
 (post - workout) Breakfast -  oatmeal with protein powder, cinnamon, ground flax and 1/2 cup berries.  Snack 1:   Apple, chicken breast.  Lunch -   6 oz Chicken breast, steamed snow peas & tomatoes, and 1/2 cup brown rice mix.  Snack 2 -  1 cup fat-free greek yogurt w/ a peach, and sunflower seeds (unsalted).   Dinner (bowling night)  - Red House - Steamed chicken, veggies & brown rice.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade Whole grain bread,  Meadowkaas gouda, peach or apple, and a Nature's Path granola bar .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese). No hard boiled eggs today, as I forgot to boil more. Oops!

Tuesday, October 5, 2010
  
Contents
:
 (post - workout) Breakfast -  oatmeal with protein powder, cinnamon, ground flax and medium banana.  Snack 1:   2 hard boiled eggs and 1/2 grapefruit    Lunch -   6 oz Chicken breast, steamed asparagus, and 1/2 cup brown rice mix, salad of cabbage, kale, spinach with coconut/olive oil/balsamic vinegar.  Snack 2 -   1 cup fat-free yogurt w/ 1 peach .       Dinner  - Ground beef (taco meat) & black refried beans with cottage cheese.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade whole grain bread, 2 hard boiled eggs, Meadowkaas gouda, peach, and a Nature's Path granola bar .  I also added a few of the coconut chocolate chip cookies I baked over the weekend. (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Monday, October 4, 2010
  
Contents
:
 (post - workout) Breakfast -  oatmeal with protein powder, cinnamon, ground flax and medium banana.  Snack 1:  2 hard boiled eggs, 1/2 lg.grapefruit.  Lunch -   6 oz Chicken breast, steamed snow peas & tomatoes, and 1/2 cup brown rice mix with coconut/olive oil/balsamic vinegar.  Snack 2 - 1 cup fat-free yogurt w/ 1/2 cup blueberries & 1/2 cup blackberries.       Dinner (post-workout)  - Ground beef, 1/4 cup black beans (refried style) over a small baked potato, and topped with lowfat cottage cheese, plus 1.5 cup steamed green beans.
***NOTE: You'll note that my ratios don't resemble my usual 33/33/33 split, and my calories have increased. Read the blog entry to find out why. 
Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Homemade whole grain bread, 2 hard boiled eggs, Meadowkaas gouda, peach, and a Nature's Path granola bar .  I also added a few of the coconut chocolate chip cookies I baked over the weekend. (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Thursday, September 30, 2010
  
Contents
:
 (post - workout) Breakfast -  oatmeal with protein powder, cinnamon, ground flax and medium banana.  Snack 1:  2 hard boiled eggs, steamed portabello, peach.  Lunch -   6 oz Chicken breast, steamed asparagus, and 1/2 cup brown rice mix with 1/2 cup crockpot beets and coconut/olive oil/balsamic vinegar.  Snack 2 - grilled chicken breast, avocado & tomato salad.     Dinner  - coming soon
***NOTE: You'll note that my ratios don't resemble my usual 33/33/33 split, and my calories have increased. Read the blog entry to find out why. 
Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, white peach, and a Nature's Path granola bar .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Wednesday, September 29, 2010
  
Contents
:
 (post - workout) Breakfast -  oatmeal with protein powder, cinnamon, ground flax and 3/4 cup raspberries.  Snack 1: 6 ounces Chicken breast with steamed snow peas & tomatoes  Lunch -   6 oz Chicken breast, steamed zucchini & yellow squash, and 1/4 cup brown rice mix with 1/2 cup crockpot beets,  peach.  Snack 2 - 4 ounce grilled pork tenderloin, steamed portabello mushroom and an apple.     Dinner  -  (bowling night) Chicken breast, apple, 1/4 cup Trail Mix & half a kombucha.
***NOTE: You'll note that my ratios don't resemble my usual 33/33/33 split, and my calories have increased. Read the blog entry to find out why. 
Coolers for Bill, his Dad, and Joey - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, white peach, and a Nature's Path granola bar .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Tuesday, September 28, 2010 - crazy day, no fitday image.
  
Contents
:
 (post - yoga) Breakfast -  oatmeal with protein powder, cinnamon, ground flax and 1/2 cup raspberries, plus a banana.  Snack 1: skipped - grrrr.  Lunch -   Chicken breast, steamed asparagus and 1/2 cup brown rice mix,  1/2 cup crockpot beets, with 1/2 grapefruit.  Snack 2 - salad w/spinach, cabbage & kale with coconut oil & pomegranate balsamic vinegar,  chicken breast, apple     Dinner  - 1 cup non-fat yogurt with 1/2 cup raspberries. (wasn't feeling well, and couldn't handle a full dinner).
 

Monday, September 27, 2010
  
Contents
:
 (post - workout) Breakfast -  1 slice Whole Grain Toast with 1/2 tsp of butter, 4 scrambled eggs, and half a grapefruit.  Snack 1: 2 hard boiled eggs, 4 ounces tilapia, apple, and 1 cup cabbage salad w/sesame oil.  Lunch -   Chicken breast, steamed green beans, and 1/2 cup brown rice mix with 1/2 cup raspberries.  Snack 2 - salad w/spinach, cabbage & kale with coconut oil & pomegranate balsamic vinegar,  chicken breast, 1/2 cup crockpot beets,  peach,     Dinner  - Enchilasagna - 1 very small serving.
***NOTE: You'll note that my ratios don't resemble my usual 33/33/33 split, and my calories have increased. Read the blog entry to find out why. 

Thursday, September 23, 2010
  
Contents
:
 (post - yoga) Breakfast -  1 slice Whole Grain Toast with 1/2 tsp of butter, 4 scrambled eggs.  Snack 1: steamed snow peas & tomatoes w/coconut oil & Mrs Dash, 2 hard boiled eggs, peach  Lunch -   Chicken breast, steamed broccoli & cauliflower, and 1/2 cup brown rice mix with coconut oil & pomegranate balsamic vinegar.  Snack 2 - chicken breast, yogurt with 1/4 cup raspberries, walnuts.    Dinner  - chicken breast, banana.   I may add a bit of rice or steamed veggies to that.
***NOTE: You'll note that my ratios don't resemble my usual 33/33/33 split, and my calories have increased. Read the blog entry to find out why. 
 

Wednesday, September 22, 2010 - sorry for poor pic quality today, forgot camera again and had to use my phone camera.
  
Contents
:
 (post - yoga) Breakfast -  2 slice Whole Grain Toast with 1/2 tsp of butter, 4 scrambled eggs, and a banana.  Snack 1: apple, 2 hard boiled eggs, steamed veggies.  Lunch -   Steamed portabello, roasted chicken, steamed broccoli.  Snack 2 - 4 ounces sliced turkey (clean), greek yogurt, peach, walnuts.    Dinner  - 4 ounces chicken breast, steamed asparagus, and 2 string cheese. (it's bowling night.)   You'll see a packet of rice in my cooler, but I ended up nixing that. No rice today.
***NOTE: You'll note that my ratios don't resemble my usual 33/33/33 split, and my calories have increased. Read the blog entry to find out why. 
Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, white peach, and a Nature's Path granola bar .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Tuesday, September 21, 2010
  
Contents
:
 (post - yoga) Breakfast -  2 slice Whole Grain Toast with 1/2 tsp of butter, 4 scrambled eggs.  Snack 1: apple, 2 hard boiled eggs, 1 cup shredded cabbage w/ olive oil & vinegar.  Lunch -   Steamed portabello, salad with kale, spinach and cabbage topped with 1/2 tsp olive oil, 1/2 tsp coconut oil and 1 tbsp balsamic vinegar, and 6 ounces grilled chicken breast.  Snack 2 - 1 cup Bison Chili over 1 cup cooked Spaghetti squash, with 3 ounces roasted chicken breast.  I also have a banana in case I need a boost.        Dinner  - chicken breast, tiny baked potato, steamed snow peas & tomatoes.
***NOTE: You'll note that my ratios don't resemble my usual 33/33/33 split. Read the blog entry to find out why.

Monday, September 20, 2010
  Oy! Forgot my camera, so no cooler pics.
Contents
:
 (post - cardio) Breakfast -  1 slice Whole Grain Toast with 1/2 tsp of butter, 4 scrambled eggs.  Snack 1: Peach, 3 ounces grilled mahi mahi and 2 hard boiled eggs  Lunch -   Red House - Steamed chicken & veggies, and brown rice.  Snack 2 - 4 ounces roasted chicken breast and 2 cups salad (chopped cabbage, kale, spinach & 1 tbsp mixed coconut & olive oil & 1 tsp pomegranate balsamic vinegar).  I also have a banana in case I need a boost.        Dinner  - Taco Salad (ground beef, crushed tomato, 3 tbsp black refried beans over a bed of shredded cabbage and topped with 1/4 cup lowfat cottage cheese.
***NOTE: Bill forgot his coolers today, drat! At least lunch is pre-made for tomorrow! :-)
Also, my lunch #'s are estimated, since I don't have the nutritional breakdown for Red House, however, it is all clean. Additionally, you'll note that my ratios don't resemble my usual 33/33/33 split. Read today's blog entry to find out why.

Thursday, September 16, 2010

Contents
:
 Breakfast -  Whole grain wrap with 2 hard boiled eggs, 2 hard boiled egg whites, hot sauce and 1/2 cup shredded cabbage. Snack 1: Peach, 3 ounces roasted pork loin, and a flatbread (Dr. Kracker)   Lunch -   5 ounces roasted pork loin with 1/2 cup rice and 1.5 cups steamed snowpeas and cherry tomatoes.   Snack 2 - 1/2 cup reduced fat cottage cheese and 1 flatbread (Dr. Kracker)       Dinner  - coming soon.
***NOTE: Cooler for Bill  - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, white peach, and a Nature's Path granola bar .  (
The lunchmeat I use for his sandwich is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Wednesday, September 15, 2010

Contents
:
 Breakfast -  Oatmeal with protein powder, ground flax, cinnamon and 1/2 cup fresh berries. Snack 1: 2 hard boiled eggs, apple, and a serving of Newman's Own Organic Mighty Mini Pretzels   Lunch -  - skipped :-(    Snack 2 - 4 ounces roasted pork loin, a banana and 1 flatbread (Dr. Kracker)       Dinner  -  5 ounces roasted pork loin with 1/2 cup rice and 1.5 cups steamed snowpeas and cherry tomatoes.
***NOTE: Cooler for Bill  - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, white peach, and a Nature's Path granola bar .  (
The lunchmeat I use for his sandwich is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

September 14, 2010

Contents
:
 Post-Workout - 2 hard boiled eggs  Breakfast -  Oatmeal with protein powder, ground flax, cinnamon and 1/2 cup fresh berries. Snack 1: Skipped. :-(   Lunch - 5 ounces roasted pork loin with 1/2 cup black rice and 1.5 cups steamed snowpeas and cherry tomatoes.   Snack 2 - 3 ounces roasted chicken breast, a peach and 1 flatbread (Dr. Kracker)       Dinner  -  4 ounces chicken, 1/2 cup rice mix, and 1 slice Tillamook medium cheddar.
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, white peach, and a Nature's Path granola bar .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Monday, September 13, 2010
[I don't have the data for the quiche so I haven't run fitday numbers today]
Contents
:
 Post-Workout - 1/2 slice of spinach quiche.  Breakfast -  Oatmeal with protein powder, ground flax, cinnamon and 1/2 cup fresh berries. Snack 1: 3 ounces roasted chicken breast, a peach and 1 flatbread (Dr. Kracker)   Lunch - 6 ounces grilled salmon with 1/2 cup black rice and 1.5 cups steamed snowpeas and cherry tomatoes, plus 1/2 cup  crockpot beets.   Snack 2 - 2 hard boiled eggs, a banana and 1 flatbread (Dr. Kracker).     Dinner  -  2 hard boiled egg whites (yeah, I know... weak.)
***NOTE: Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, white peach, and a Nature's Path granola bar .  (
The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Maple Honey Uncured Ham, with Tillamook Medium Cheddar sliced cheese).

Friday, September 10, 2010 - No photos today.

Contents
:
 Breakfast -  2 hard boiled eggs. Snack 1: Apple, string cheese and small serving of pretzels (Newmans Own Organic).    Lunch - 5 ounces grilled steak with 1 cup steamed zucchini & yellow squash.   Snack 2 - steamed portabello mushroom.     Dinner  -  coming soon.
***NOTE:  No coolers for the guys today.

Thursday, September 9, 2010

Contents
:
 Breakfast -  Whole grain wrap with 2 sliced hard boiled eggs, hatch chili, shredded cabbage & hot sauce, and a banana. Snack 1: 1/2 cup lowfat cottage cheese, 1 flatbread (Dr. Kracker), and an apple   Lunch - 5 ounces grilled chicken breast with 1/2 cup quinoa and 1.5 cups steamed zucchini & yellow squash, and a 1/2 cup crockpot beets.   Snack 2 - skipped.     Dinner  -  Grilled 5 oz New York Strip steak w/ 1 tbsp olive oil, 1/2 baked potato topped with 1/4 cup lowfat cottage cheese.
***NOTE:  No coolers for the guys today.

Wednesday, September 8, 2010

Contents
:
 Breakfast -  Whole grain wrap with 2 sliced hard boiled eggs, hatch chili, shredded cabbage & hot sauce, and a banana. Snack 1: 2 hard boiled eggs & a peach.   Lunch - 5 ounces grilled chicken breast with 1/2 cup quinoa and 1.5 cups steamed snow peas & cherry tomatoes, and a 1/2 cup crockpot beets.   Snack 2 -  skipped. :-(   Dinner  -  2 hard boiled eggs & a steamed portabello mushroom. .    
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, apple, and a serving of trail mix with Pretzels (Newmans Own Organic).
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham or Maple Honey Uncured Ham.

Tuesday, September 7, 2010

Contents
:
 Breakfast -  4 scrambled eggs with 1/2 cup baby spinach and 1 slice of toast (Whole Grain Bread). Snack 1: banana, 3 ounces chicken breast.   Lunch - 5 ounces grilled salmon with 1/2 cup quinoa and 1.5 cups steamed snow peas & cherry tomatoes.   Snack 2 - 2 hard boiled eggs & a peach.     Dinner  -  Shredded Chicken Tostadas (recipe). Instead of the bison called for in my recipe, I used the shredded crockpot chicken from my Sunday Food Prep.   
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, apple, and a serving of trail mix with Pretzels (Newmans Own Organic).
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham or Maple Honey Uncured Ham.

Thursday, September 2, 2010

Contents
:
 Breakfast -  2 hard boiled egg whites (yeah, I know, way too little). Snack 1: 1/2 cup lowfat cottage cheese, 1 flatbread (Dr. Kracker), and a peach   Lunch - Lunch out today... Red House! Steamed Chicken, veggies & brown rice.   Snack 2 - 2 hard boiled eggs & an apple.    
**NOTE:  No coolers for the guys today. Big convention this week and they're eating out (hopefully making good nutritional choices so I don't have to get snarky, lol).

Wednesday, September 1, 2010

Contents
:
 Breakfast -  Whole grain wrap with hatch chili, bison, black beans and cottage cheese, and an apple. Snack 1: 2 hardboiled eggs & 1 flatbread (Dr. Kracker)   Lunch - Whole Foods - Salad bar... kale, spinach, cabbage, broccoli, peppers, tomatoes, cucumber, quinoa, black beans, cottage cheese, chicken... Yum!   Snack 2 - 2 hard boiled eggs & a peach.     Dinner  -  Whole wheat pasta, beef.
**NOTE:  No coolers for the guys today. Big convention this week and they're eating out (hopefully making good nutritional choices so I don't have to get snarky, lol).

Tuesday, August 31, 2010

Contents
:
 Breakfast -  4 scrambled eggs & 1 whole grain sandwich thin. Snack 1: 2 hardboiled eggs & a peach.   Lunch - 5 ounces tilapia,  2 cups chopped cabbage slaw (w/sesame oil) and 1/2 cup steamed brown rice.    Snack 2 - 4 ounces grilled tilapia and 1/2 cup berries.   I also have a package of Edamame if I'm in the mood for that instead :-)  Dinner  -  Crustless spinach quiche with steamed snow peas & cherry tomatoes.
**NOTE:  Coolers for Bill & his dad today include: Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 string cheese, 2 hard boiled eggs, 1 peach, and a Cascadian Farms Granola Bar.

Monday, August 30, 2010

Contents
:
 Breakfast -  4 scrambled eggs & 2 slices toast (Whole Grain Bread) Snack 1: 2 hardboiled eggs & a peach.   Lunch - 4 ounces tilapia,  2 cups steamed broccoli & cauliflower and 1/2 cup steamed brown rice.    Snack 2 - 4 ounces grilled cod and 1 cup chopped fruit.   I also have a package of Edamame if I'm in the mood for that instead :-)  Dinner  -  Hatch Chilie wrap w/bison.
**NOTE:  Coolers for Bill & his dad today include: Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 string cheese, 2 hard boiled eggs, 1 peach, and a Cascadian Farms Granola Bar.

Thursday, August 26, 2010

Contents
:
 Breakfast -  Oatmeal with cinnamon, protein powder, ground flax & 1/2 cup fresh berries. Snack 1: 2 hardboiled eggs & a pear.   Lunch - 1 cup leftover Chicken Enchilasagna (view recipe),  1.5 cup steamed broccoli & cauliflower.    Snack 2 - 4 ounces grilled chicken breast with 1 flatbread (Dr. Kracker) and a peach.     Dinner  -  Crockpot shredded bbq beef sandwiches (mine will be sans-bread, over a bed of shredded cabbage & baby spinach.          Additionally, I have 2 protein cookies if I need more.
**NOTE:  Coolers for Bill & his dad today include: Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 string cheese, 2 hard boiled eggs, 1 1/2 cups grapes (midnight beauty), and a serving of trail mix & Newman's Own organic pretzel sticks.

Wednesday, August 25, 2010

Contents
:
 Pre-Cardio:  1 protein cookie Breakfast/Post-Cardio -  Oatmeal with cinnamon, protein powder, ground flax & 1/2 cup fresh berries. Snack 1: 2 hardboiled eggs & an apple.   Lunch - 6 ounces grilled chicken breast, 1/2 cup sprouted rice mix, 1.5 cup steamed broccoli & cauliflower.    Snack 2 - 4 ounces grilled london broil with 1 flatbread (Dr. Kracker) and a peach.     Dinner  -  Couple of protein cookies, then once we get home, crockpot bbq chicken legs. (Bowling Night).          Additionally, I have 2 protein cookies if I need more.
**NOTE: 
No coolers for the boys today... they've got meetings & stuff.

Tuesday, August 24, 2010

Contents
:
 Pre-Yoga:  1 protein cookie Breakfast/Post-Cardio -  Oatmeal with cinnamon, protein powder, ground flax & 1/2 cup fresh berries. Snack 1: 2 hardboiled eggs & a pear, and 1 protein cookie.   Lunch - 5 ounces grilled chicken breast, 1/2 cup quinoa/rice mix, 1 cup steamed broccoli & cauliflower.    Snack 2 - 4 ounces grilled london broil with 1 flatbread (Dr. Kracker) and a string cheese.     Dinner  -  Taco Salad   Additionally, I have an extra protein cookie if I need it.
**NOTE: 
No coolers for the boys today... they've got meetings & stuff.

Monday, August 23, 2010

Contents
:
 Breakfast/Post-Cardio -  Oatmeal with cinnamon, protein powder, ground flax & 1/2 cup fresh berries. Snack 1: 4 ounces grilled tilapia and an apple.   Lunch - 5 ounces grilled chicken breast with 2 hatch green chilies on top, 1/2 cup quinoa/rice mix, 1 cup steamed zucchini & yellow squash.    Snack 2 - 2 hard boiled eggs & a peach.    Dinner  -  Grilled chicken breast with Hatch Green Chili and 1.5 cups steamed cauliflower, zucchini & yellow sqush.   Snack 3 - 1 protein cookie
**NOTE:  Coolers for Bill & his Dad - Leftover Chicken Enchilasagna (view recipe), 2 hard boiled eggs, 2 string cheese, peach, and a serving of trail mix with Pretzels (Newmans Own Organic).
 

Thursday, August 19, 2010

Contents
:
 Breakfast/Post-Yoga -  1/2 Ezekiel Gluten Free English Muffin & 1 egg white Snack 1a: Banana.  Snack 1 -  2 hard boiled eggs & peach.  Lunch - 6ounces crockpot chicken, 1/2 cup brown rice, 1 cup steamed snow peas & cherry tomatoes.    Snack 2 - 4 ounces grilled london broil with 1 flatbread (Dr. Kracker) and 1/2 cup crockpot beets.   
No coolers for the boys today, they're in meetings.

Wednesday, August 18, 2010

Contents
:
 Breakfast/Post-Workout -  1 slice whole grain bread & 1 egg white Snack 1 -  2 hard boiled eggs.  Lunch - 6ounces grilled Tilapia, 1/2 cup brown rice, 1 cup steamed snow peas & cherry tomatoes & 1/2 cup crockpot beets.  Snack 2 - Whole grain wrap w/crockpot shredded chicken, shredded cabbage & 1 tsp reduced fat feta, plus a peach.   Dinner  -  4 ounces grilled Tilapia.
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, peach, and a serving of trail mix with Pretzels (Newmans Own Organic).
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham or Maple Honey Uncured Ham.

Tuesday, August 17, 2010

Contents
:
 Breakfast -  1 slice whole grain bread & 1 egg white Snack 1a -  2 hard boiled eggs. Snack 1b -  2 hard boiled eggs & an apple.  Lunch - 5 ounces grilled london broil wrap with shredded cabbage & 1 tsp crumbled feta, 1 cup steamed zucchini & yellow squash & 1/2 cup crockpot beets.  Snack 2 - 1/2 cup greek yogurt with 1/2 cup sliced strawberries & raspberries.   Dinner  -  My Bison Chili on a bed of shredded cabbage, and topped with lowfat cottage cheese.
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, apple, and a serving of trail mix with Pretzels (Newmans Own Organic).
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham or Maple Honey Uncured Ham.

Monday, August 16, 2010

Contents
:
 Breakfast -  1 slice whole grain bread & 1 egg white Snack 1 -  2 hard boiled eggs & an apple.  Lunch - 5 ounces shredded crockpot chicken, 1/2 cup brown rice, 1.5 cup steamed cauliflower, zucchini & yellow squash.  Snack 2 - 1/2 cup greek yogurt with 1/2 cup sliced strawberries & raspberries. I've also got 2 more hard boiled eggs & 1/2 cup of crockpot beets, for "as needed", since breakfast was a bit light.  Dinner  -  bison tacos (I'm using 365 brand yellow corn taco shells from Whole Foods).
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, a peach, and a serving of trail mix.
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Thursday, August 12, 2010

Contents
:
 Breakfast -  1/2 cup lowfat cottage cheese & 2 flatbreads (Dr. Kracker) and a banana. Snack 1 -  2 hard boiled eggs & an apple.  Lunch - Whole Foods salad bar.  Snack 2 - Steamed portabello mushroom 

Wednesday, August 11, 2010

Contents
:
 Breakfast -  1/2 cup quinoa, 2 hard boiled eggs and a plum. Snack 1 - Steamed portabello mushroom & persian cucumber.  Lunch - Whole Foods salad bar: Baby spinach, kale, shredded beets, shredded cabbage, chicken, sesame seeds, slivered almonds, olive oil & quinoa.  Snack 2 - 2 hard boiled eggs & an apple.  Dinner  -  Whole Foods wrap (bowling night) & grapes.

Tuesday, August 10, 2010

Contents
:
 Breakfast -  Whole wheat wrap with turkey breast, shredded cabbage and taco sauce, banana. Snack 1 - 2 hard boiled eggs.  Lunch - Turkey breast with 1/2 cup quinoa & 1 tsp coconut oil, 1 tsp balsamic vinegar, and a peach.  Snack 2 - Steamed portabello mushroom.  I also have some fresh grapefruit juice. 

Monday, August 9, 2010
*Sorry, no fitday today
Contents
:
 Breakfast -  1/2 cup lowfat cottage cheese & 2 flatbreads (Dr. Kracker) with a plum.. Snack 1 - 2 hard boiled eggs & small banana.  Lunch - Turkey breast sandwich on Whole Grain Bread and string cheese  Snack 2 - 2 hard boiled eggs & a peach.  Dinner  -  Egg wrap: Whole wheat tortilla, taco sauce, scrambled eggs, turkey breast, cheddar cheese & bacon bits (clean) with a banana.

Thursday, August 5, 2010
*Sorry, no cooler pic or fitday today, either... Mega-Oy!
Contents
:
 Breakfast - Siggi's Vanilla yogurt w/ 1/4 cup blackberries. Snack 1 - 2 hard boiled eggs & apple.  Lunch - 6 ounces grilled bbq chicken breast, Steamed broccoli and 1/2 cup quinoa.  Snack 2 - 1/2 chicken wrap.  Dinner  - Shredded bbq beef (crockpot) and steamed veggies.
***NOTE:  Cooler for Bill  - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, a peach, and a serving of trail mix.
 The lunchmeat I use for his sandwich is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Wednesday, August 4, 2010
*Sorry, no cooler pic or fitday today... Oy!
Contents
:
 Breakfast - 2 hard boiled eggs and 1/4 cup granola (Bare Naked Triple Berry) .  Snack 1 - 1 peach.  Lunch - 6 ounces grilled bbq chicken breast, Steamed Portobello mushroom and 1/2 cup quinoa.  Snack 2 - 3 ounces grilled chicken breast, 1/2 cup blackberries.  Dinner  - Tonight is bowling league, so I picked up a couple BBQ chicken & slaw wraps from Whole Foods for Bill and I.
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, a peach, and a serving of trail mix.
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Tuesday, August 3, 2010

Contents
:
 Breakfast - Breakfast sandwich Snack 1 - 2 hard boiled eggs and an apple Lunch - 6 ounces grilled bbq chicken breast, steamed broccoli & cauliflower, crockpot-beets, 1/2 cup quinoa with 1 tsp coconut oil & 1 tsp balsamic vinegar.  Snack 2 - Steamed Portobello mushroom and 3 oz grilled ckn breast. I also have a half (small) grapefruit just in case.  Dinner  - Bacon Buffalo Burgers and Sweet Potato Fries with a green salad.
***NOTE: 
No coolers for the guys today... they've got a business lunch.

Monday, August 2, 2010

Contents
:
 Breakfast - Breakfast sandwich and fresh strawberries & blackberries.  Snack 1 - Steamed Portobello mushroom and 3 oz grilled ckn breast.  Lunch - 6 ounces grilled bbq chicken breast, steamed broccoli & cauliflower, crockpot-beets, 1/2 cup quinoa with 1 tsp coconut oil & 1 tsp balsamic vinegar.  Snack 2 - 3 ounces grilled chicken breast, 1/2 grapefruit, 1/4 cup israeli cous-cous.  Dinner  - Taco Salad (made the taco meat during Sunday's food prep).
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, an apple, and a serving of trail mix.
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Thursday, July 29, 2010

Contents
:
 Breakfast - Breakfast sandwich and a cup of unpasteurized grapefruit juice.  Snack 1 - 2 hard boiled eggs & apple.  Lunch - 5 ounces Chicken breast with fire-roasted tomatoes & feta, tomato & cucumber salad, a couple bites of a lousy quinoa salad I bought at the store (blek!).  Snack 2 - 1/2 cup of lowfat cottage cheese and a flatbread (Dr. Kracker).   Dinner  - coming soon.
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, an apple, and a serving of trail mix.
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Wednesday, July 28, 2010

Contents
:
 Breakfast - Breakfast sandwich and a 1/4 cup of blackberries & 1/2 cup strawberries.  Snack 1 - 2 hard boiled eggs & apple.  Lunch - 5 ounces Chicken breast with fire-roasted tomatoes & feta on an Earthgrain thin bun with 1/2 cup of baby spinach, and a peach.  Snack 2 - 5 ounces grilled chicken breast with almonds & walnuts.   Dinner  - on the run... scooped up a 1/2 cup of lowfat cottage cheese with a flatbread (Dr. Kracker).   Ended the day heavy on protein, low on calories. Not so bueno.
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, an apple, and a serving of trail mix.
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Tuesday, July 27, 2010

Contents
:
 Breakfast - Breakfast sandwich and a 1/4 cup of blackberries & 1/2 cup strawberries.  Snack 1 - 2 hard boiled eggs & apple.  Lunch - 6 ounces Grilled chicken breast with 1 cup chopped kale & 1 cup shredded cabbage, 1/2 cup quinoa with 1 tbsp coconut oil & 1 tbsp pomegranate balsamic vinegar; and a peach.  Snack 2 - lowfat cottage cheese (1/2 cup) with 1 flatbread (Dr. Kracker).   Dinner  - Chicken breast with fire-roasted tomatoes & feta, salad with 1/2 tbsp coconut oil & balsamic vinegar, glass of 2% milk.
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, an apple, and a serving of trail mix.
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Monday, July 26, 2010

Contents
:
 Breakfast - Breakfast sandwich and a 1/4 cup of blackberries & 1/2 cup strawberries.  Snack 1 - 2 hard boiled eggs & apple.  Lunch - 6 ounces Grilled chicken breast, in a whole grain wrap with spinach & shredded cabbage, 1 tbsp feta and a peach.  Snack 2 - Steamed Edamame   Dinner  - Bacon wrapped tilapia with steamed zucchini and 1/4 cup quinoa with coconut oil & balsamic.
***NOTE:  Coolers for Bill & his Dad - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, an apple, and a serving of trail mix.
 The lunchmeat I use for their sandwiches is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Thursday, July 22, 2010

Contents
:
 Breakfast - Breakfast sandwich and a cup of blackberries & strawberries.  Snack 1 - 2 hard boiled eggs & apple.  Lunch - 6 ounces Grilled chicken breast, quinoa (1/2 cup) with 1 tbsp coconut oil & 1 tbsp pomegranate balsamic vinegar, and a steamed Portobello mushroom.  Snack 1 - 2 Tbsp Homemade tapenade with sliced raw turnip as "chips", and 2 ounces grilled chicken breast.  

***NOTE:  Bill's Cooler - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, and an apple.  The lunchmeat I use for his sandwich is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Wednesday, July 21, 2010

Contents
:
 Breakfast - Breakfast sandwich made with ezekiel muffin & low-sodium turkey (Golden Farms No Salt Added, only 50 mg sodium per 2 oz serving!)and a cup of blackberries & strawberries.  Snack 1 - 2 hard boiled eggs & apple.  Lunch - 5 ounces Grilled chicken breast, quinoa (1/2 cup) with 1 tbsp coconut oil & 1 tbsp pomegranate balsamic vinegar, and a steamed Portobello mushroom.     Dinner  - lowfat cottage cheese.
***NOTE:  Bill's Cooler - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, and an apple.
 The lunchmeat I use for his sandwich is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Tuesday, July 20, 2010

Contents
:
 Breakfast - Breakfast sandwich made with ezekiel muffin & low-sodium turkey (Golden Farms No Salt Added, only 50 mg sodium per 2 oz serving!).  Snack 1 - skipped  Lunch - Monster Salad: Grilled chicken breast, quinoa (1/2 cup), chopped cabbage, spinach & kale,  with 1 tbsp coconut oil & 1 tbsp pomegranate balsamic vinegar.   Snack 2 (pre-workout) - 2 hard boiled eggs  and a cup of blackberries & strawberries.  Dinner / Post-Workout  - Taco Salad ( with ground bison).
***NOTE:  Bill's Cooler - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, and an apple.
 The lunchmeat I use for his sandwich is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Monday, July 19, 2010

Contents
:
 Breakfast - Breakfast sandwich made with ezekiel muffin & low-sodium turkey (Golden Farms No Salt Added, only 50 mg sodium per 2 oz serving!) and a cup of strawberries and blackberries Snack 1 - 2 hard boiled eggs & apple.  Lunch - Monster Salad: Grilled chicken breast, quinoa (1/2 cup), chopped cabbage, spinach & kale, sliced peppers & strawberries with 1 tbsp coconut oil & 1 tbsp pomegranate balsamic vinegar.   Snack 2 - Almonds & Walnuts with a bit of grilled chicken breast.  Dinner / Post-Workout  - Bacon Cheeseburgers (clean - see the Recipes Page!).
***NOTE:  Bill's Cooler - Turkey & Ham with Tomato & Lettuce on Whole Grain Bread, 2 hard boiled eggs, 2 string cheese, and an apple.
 The lunchmeat I use for his sandwich is Golden Farms no salt added turkey & Applegate Farms Uncured Ham.

Thursday, July 15, 2010

Contents
:
 Breakfast - Breakfast sandwich made with ezekiel muffin & low-sodium turkey (Golden Farms No Salt Added, only 50 mg sodium per 2 oz serving!) and a small banana Snack 1 - 2 scrambled egg patties (ran out of hard boiled) & apple.  Lunch - Earthgrains sandwich thin with 4 oz (clean) turkey breast, lettuce, tomato, cheddar and 1 tbsp dijon mustard.   Snack 2 - Siggi's Blueberry Skyr (icelandic yogurt).    

Wednesday, July 14, 2010

Contents
:
 Breakfast - Breakfast sandwich made with ezekiel muffin & low-sodium turkey (Golden Farms No Salt Added, only 50 mg sodium per 2 oz serving!) Snack 1 - 4 hard boiled eggs & apple.  Lunch - Earthgrains sandwich thin with 4 oz (clean) turkey breast, lettuce, tomato, cheddar and 1 tbsp dijon mustard.   Snack 2 - Siggi's Vanilla Skyr (icelandic yogurt) and string cheese.  Dinner / Post-Workout  - Spicy Shrimp Pasta (6 med. shrimp, 1/2 cup pasta with spicy pesto).    

Tuesday, July 13, 2010

Contents
:
 Breakfast - Breakfast sandwich and grapefruit juice Snack 1 - 4 hard boiled eggs & apple.  Lunch - Whole Foods! Cabbage salad & half a Thai Chicken Wrap.   Snack 2 - skipped :-(  Dinner / Post-Workout  - Grapefruit juice (post workout Vit.C), 1/2 of my lunch wrap plus 2 hard boiled egg whites

Monday, July 12, 2010

Contents
:
 Breakfast - Oatmeal with Protein powder, flax, cinnamon and 1/2 cup blueberries Snack 1 - banana.  Lunch - Steamed chicken, veggies & brown rice.   Dinner / Post-Workout  -  Kiwi, egg sandwich (1/4 cup 100% egg whites, cooked, one whole grain english muffin toasted, one slice cheddar, 1/2 cup baby spinach, 2 slices tomato, 2 ounces (clean) grilled turkey deli meat (applegate farms).

Thursday, July 8, 2010

Contents
:
 Breakfast - Whole wheat english muffin with 1 egg white, 2 oz Applegate Farms Roasted Turkey Breast, 1 slice cheddar, and baby spinach, plus a cup of strawberries.   Snack 1 - apple, 2 hard boiled eggs. Lunch - 6 ounces grilled chicken breast, 1/2 cup 7-grain pilaf (Kashi) with 1 tbsp coconut oil & 1 tbsp balsamic vinegar, Large steamed portabello mushroom topped with 1 tbsp feta and 1 tbsp salsa.   Snack 2  -  3 ounces grilled chicken breast and 1/2 small cucumber (english).

Wednesday, July 7, 2010

Contents
:
 Breakfast - Egg white steamer bag omelet with spinach, zucchini, mushrooms, red pepper, chicken sausage (clean), hot sauce and 2 slices of whole grain toast.      Snack 1 - apple, 2 hard boiled eggs. OK, so the rest of the day did not go as planned... running around with errands and Dr. appts, I ended up leaving my cooler at the house when I picked up the kids. Oy. Seriously low-cal day (BAD Chelle!).

Tuesday, July 6, 2010

Contents
:
 Breakfast - Egg white steamer bag omelet with spinach, zucchini, mushrooms, red pepper, chicken sausage (clean), hot sauce and a slice of whole grain toast.   Snack 1 - apple, 2 hard boiled eggs. Lunch - Monster salad: 6 ounces grilled chicken breast, 1/2 cup 7-grain pilaf (Kashi) with 1 tbsp coconut oil & 1 tbsp balsamic vinegar, chopped kale & cabbage salad with red pepper, cucumber, tomato & green onion.     (post cooler) Dinner  - Chicken Enchilasagna from Devin Alexander's book The Most Decadent Diet Ever.

Thursday, July 1, 2010

Contents
:
 Breakfast - Oatmeal with vanilla protein powder, flax seed, cinnamon & 1/2 cup blackberries along with one whole hardboiled egg and one white only.   Snack 1 - apple, 4 ounces grilled chicken breast, string cheese. Lunch - 5 ounces grilled chicken breast, 1/2 cup 7-grain pilaf (Kashi) with 1 tbsp coconut oil & 1 tbsp balsamic vinegar, Large steamed portabello mushroom topped with 1 tbsp feta and 1 tbsp salsa.   Snack 2  -  Siggi's Blueberry Skyr and 1 small cucumber (english). (post workout) - 1/2 cup lowfat cottage cheese with flatbread (Dr. Kracker).

Wednesday, June 30, 2010

Contents
:
 Breakfast - Oatmeal with vanilla protein powder, flax seed, cinnamon & 1/2 cup blackberries along with one whole hardboiled egg and one white only.   Snack 1 - Large steamed portabello mushroom topped with 1 tbsp feta and 1 tbsp salsa. Lunch - 5 ounces grilled chicken breast, 1/2 cup 7-grain pilaf (Kashi) with 1 tbsp coconut oil & 1 tbsp balsamic vinegar, 2 cups chopped kale, cabbage, red pepper, green onion.  Snack 2  -  4 ounces grilled chicken breast and a flatbread (Dr. Kracker) plus small apple.

Tuesday, June 29, 2010

Contents
:
 PRE-Breakfast - 1/2 chicken breast (woke up starving!).  Breakfast - Oatmeal with vanilla protein powder, flax seed, cinnamon & 1/2 cup blackberries.   Snack 1 - 3 ounces grilled mahi mahi, flatbread (Dr. Kracker), and a small apple. Lunch - 5 ounces grilled chicken breast, 1/2 cup quinoa with 1 tbsp coconut oil & 1 tbsp balsamic vinegar, 1 cup steamed zucchini & yellow sqush.  Snack 2  -  Large steamed portabello mushroom topped with 1 tbsp feta and 1 tbsp salsa.   I also have 2 hard boiled eggs in my cooler, just in case. (post cooler) Dinner  - Repacked cooler for the theatre (Eclipse midnight premier with the girls). Dinner was a whole grain wrap with Dijon mustard,  shredded cabbage, sliced red pepper, green onion and grilled London Broil. Later I had 1/2 cup of lowfat cottage cheese with a flatbread (Dr. Kracker). I did treat myself with a few bites of popcorn and some peanut m&m's, but it was so not worth it! (see journal entry for 6/30/10).

Monday, June 28, 2010

Contents
:
 Breakfast - Oatmeal with vanilla protein powder, flax seed, cinnamon & 1/2 cup blackberries.   Snack 1 - 1/2 cup lowfat cottage cheese, flatbread (Dr. Kracker), and a small apple. Lunch - Large steamed portabello mushroom topped with 1 tbsp feta and 1 tbsp salsa. 5 oz grilled mahi mahi, 1/2 cup Kashi 7-grain Pilaf, and 1/2 cup beets (crockpot).   Snack 2  - 1 Summer Roll (cut in half) (shrimp, crab, tapioca wrapper, lettuce, cucumber & carrot).   (post cooler) Dinner  - Chili! The family ate theirs as "sloppy joe's", while I had mine on a bed of shredded cabbage, plus a scoop of lowfat cottage cheese for a further protein boost.  My fitday today is incomplete as it's too much trouble to figure out the nutritional data for the summer roll. It's one tapioca wrapper, two med. sized shrimp, 1 long stick of crab, plus the lettuce, cucumber, carrot and a bit of avocado.

Friday, June 25, 2010

Sorry, no pic today, but I'll update as I go along.
 
 Breakfast - 7am: I enjoyed another lovely piece of chedar jalepeno bread (it's an artisan bread baked fresh locally, and wonderfully tasty.. especially since I rarely eat bread, lol), plus 2 hard boiled eggs and my coffee.

Thursday, June 24, 2010

Contents
:
 Breakfast - Oatmeal with vanilla protein powder, flax seed, cinnamon & 1/2 cup of blackberries.   Snack 1 - 2 hard boiled eggs with an apple.  Lunch - 6 oz grilled chicken breast, 1 cup steamed zucchini & yellow squash, 1/2 cup beets (crockpot) with 1/2 cup quinoa with 1 tbsp coconut oil & 1 tbsp pomegranate balsamic vinegar.   Snack 2  - 4 ounces grilled chicken breast, one  flatbread (Dr. Kracker), and a 1/2 grapefruit.  Additionally, I have the sliced lemons for my water.   UPDATE... dinner was a 4 oz piece of baked tilapia, 1 cup of steamed zucchini & yellow squash, and 1/2 cup of beets, along with some wonderful cheddar jalepeno bread. I usually don't eat bread (or grain carb) in the evening, but this was a wonderful treat!

FYI, I'm now packing a cooler for the hubby, too :-)  Today his contains a sandwich (bread, provolone cheese, tomato, uncured ham & turkey - cheese & lunch meats are all clean & low sodium) along with a couple hard boiled eggs, an apple and 2 sticks of string cheese.

Wednesday, June 23, 2010

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 Breakfast - Oatmeal with vanilla protein powder, flax seed, cinnamon & blueberries, with 1/2 a grapefruit.   Snack 1 - Large steamed portabello mushroom topped with 1 tbsp feta and 1 tbsp salsa.  Lunch - 5 oz grilled chicken breast, 1 cup steamed zucchini & yellow squash, 1/2 cup beets (crockpot) with 1/2 cup quinoa with 1 tbsp coconut oil & 1 tbsp pomegranate balsamic vinegar.   Snack 2  - 2 hard boiled eggs, one  flatbread (Dr. Kracker), and a small apple.  Additionally, I have a few spears of leftover steamed asparagus, just in case, plus the sliced lemons for my water.   (post cooler) Dinner  - After my workout, I came home and had a kiwi, flatbread (Dr. Kracker) and 4 ounces of grilled chicken. Later, I had 2 hard boiled eggs.

Tuesday, June 22, 2010

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 Breakfast - Oatmeal with vanilla (yay!) protein powder, flax seed, cinnamon & blueberries.   Snack 1 - Large steamed portabello mushroom topped with 1 tbsp feta and 1 tbsp salsa.  Lunch - 5 oz grilled chicken breast, Salad (chopped kale/cabbage/cauliflower/red pepper/red onion) with 1/2 cup quinoa with 1 tbsp coconut oil & 1 tbsp pomegranate balsamic vinegar.   Snack 2  - 4 ounces grilled chicken breast, one  flatbread (Dr. Kracker), and 1/2 a grapefruit.  (post cooler) Dinner  - 4 ounces grilled chicken breast, one cup steamed asparagus, 1/2 cup potato salad (clean) and a Kombucha.

Monday, June 21, 2010

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 Breakfast - Oatmeal with chocolate protein powder, flax seed, cinnamon & blueberries.   Snack 1 - 2 hard boiled eggs and an apple.  Lunch - 5 oz grilled chicken breast, Salad (chopped kale/cabbage/cauliflower/red pepper) with 1/2 cup quinoa with 1 tbsp coconut oil & 1 tbsp pomegranate balsamic vinegar.   Snack 2  - skipped :-(

Thursday, June 17, 2010

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