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Tip Tuesday- Greek Yogurt trick

Here is a quick and easy tip for today:

To flavor my greek yogurt, I use TRUE lemon flavored drink packets and just sprinkle about 1/4-1/3 of the packet into my 1/2 c. or so greek yogurt serving. I mix and taste until it tastes just right and it’s a quick and yummy way to flavor your yogurt. I also add some reddi whip for some extra yumminess! My favorite flavor is the Raspberry Lemon ;)

Tip Tuesday- Trader Joe’s THM shopping list

Hello BTTW readers ;) I’m sorry I have not been posting as regularly as normal. I have been having some medical issues that I am dealing with. I am still eating THM and I know I would be feeling a lot worse if I were not. It is my one constant that makes me feel better. Having said that, I hope to be posting more regularly again but I’ll have to take it day by day.

My tip for the day is when you go to a grocery store you love and you find great THM items, write them down and share them!

My mom and sister were in town for the weekend, and we had fun shopping at Trader Joe’s near the airport for all of our yummy THM goodies! Here are a few favorites:

Trader Joe’s Shopping List:

My mom told me about this, which is THE MOST amazing dark chocolate ever!! It has a fruity flavor which is just so yummy and you get 2 bars in each package for only $1.50. This is a better deal than even the dark chocolate at Aldi’s. If you don’t go to TJ’s for anything else, go for this!!

P

Produce: Really you can’t go wrong with any of the produce because it is always so fresh, but here are some of my favorites:

Apples- always crunchy

Berries- my kids had the raspberries eaten before we left the store

Peaches

Pre-washed spinach

Mini bell peppers

Snap Peas

Also in the produce section:

Humus

Guac

Pico de Gallo

Canned Goods:

Salsa

Pizza Sauce

Alfredo Sauce- the best storebought Alfredo sauce I’ve ever had!

Bread Products:

Sprouted Bread

Dry Goods:

Uncle Sam’s Cereal

Oatmeal

Any and all varieties of nuts- they have good deals on these and they are so good!

These are a MUST HAVE!

Almond Milk- $1.99/ carton

Coconut Oil

Cocoa Powder

Coconut Spray

Flaxseed Meal- a really good price!

Almond Flour

Coconut Flour

Liquid Stevia

Wasa Crackers

21 Seasoning Salute

Dairy:

Cottage Cheese

Greek Yogurt

String Cheese

Feta Cheese

Shredded Cheese

Laughing Cow Cheese

Butter

Meat: 

You can find hormone free, organic, nitrate free meat that is reasonably priced! I love to get:

Bacon

Lunch Meat

Ground Turkey

Chicken Sausage- amazing on our speedy thin crust pizza’s ;)

Salmon (wild)

Chicken Breast

Freezer Section:

Frozen 0 % Greek Yogurt w/ no added sugar- Oh yeah! Great for an E meal or snack, especially in the summertime ;)

Frozen berries

Frozen veggies

 

What are your favorite THM finds at Trader Joe’s?

 

 

Tip Tuesday- Easy 2 week menu complete with grocery list and recipes

My tip for the day is to make sure you have an easy menu and grocery list to fall back on during those stressful times in your life where you barely have enough time to make it to the store let alone find new recipes and menu plan.

Here are 2 weeks of menus complete with recipes and grocery lists. Use them, tweak them, get ideas from them and make a 2 week menu of your own ;)

Grocery list for Menus 1 &2

 

Walmart or other grocery store

Strawberries

Feta Cheese (in my walmart it’s over by produce)

Laughing Cow Cheese Wedges (so are these)

Apples

Spaghetti Squash

Avocado

Tomatoes

Spinach (I like the organic pre-washed bc it’s easy to throw into a wrap when I’m in a hurry)

Cauliflower

Cucumbers

Zucchini

Stoplight peppers or bag of mini bell peppers

Garlic

Onions

Lemon

Celery

Low- Carb Tortillas (6 net carbs or less)

Lean lunch Meat

Turkey Bacon

Frozen Chicken Tenderloins

Ground Turkey (2 packages)

Butter

Cream Cheese (1/3 reduced fat)

Cottage Cheese

2 % Cheddar Cheese

Mozarella Cheese

Lt. Cheese Sticks

Frz. Green Beans

Frz. Broccoli

Frz. Cauliflower

Frz. Blueberries

Frz. Strawberries

Greek Yogurt

Sour Cream

Unsweetened Vanilla Almond Milk (30 calories/ serving)

Fat Free Reddi Whip

Eggs

Olive Oil

Balsamic Vinegar

Full Fat Ranch Dressing or other favorite dressing (carbs need to be 2 or less)

Chicken Broth

Natural Peanut Butter

Parmesan cheese shaker

Pesto Sauce

Salsa

Canned Tomato Sauce (no sugar added, 2 cans)

Curry Paste

Canned Chicken

85% dark chocolate bar

Truvia

Vanilla

Unsweetened Cocoa Powder

Canned Pumpkin (2 cans)

Pumpkin Pie Spice

Xantham Gum

Flax Meal

Oatmeal

Almonds- dry roasted or plain

Pecans

 

Notes:

* I get some food items at Costco. As a general rule, these foods are cheaper if bought in bulk but Walmart prices are not much more.

*The coconut oil at Costco is a tad more expensive, but the taste is better, in my opinion. LouAna’s coconut oil from Walmart works just as good;)

 

Costco or other bulk item store (except you’ll have to purchase coc oil at a different store if you don’t go to Costco)

Low Carb Tortillas (6 net carbs or less)

Frz. Green Beans

Frz. Broccoli

Frz. Blueberries

Frz. Strawberries

Shredded Cheese

Eggs (I usually get the cheapest to use for egg whites, and organic for whole eggs bc they have the good omega 3’s in them that you want)

Heavy Cream

Greek Yogurt

Coconut Oil

Almonds

Pecans

Canned Chicken

Olive Oil

Truvia

Natural Peanut Butter

Oatmeal

 

Amazon or Online

Note: If you don’t have Amazon prime, find someone that does or invest, it is so worth no shipping fees and getting your products in 2 days!

Unsweetened Coconut

Dried Blueberries

Xylitol (sweetner)

Glucommanan (a thickening agent)

 

Wegmans, Trader Joes, or other Health Food Store

Protein Powder (sweetened with Stevia)

Ezekiel Bread

Almond Flour

Coconut Flour

Xantham Gum

 

Disclaimer: I don’t think it’s right to give you the exact recipes from the book- you should buy the book if you want those and they are great! What I post on here will be from pinterest, blogs, from my own tweaked recipes from the book ;)

Menu 1: 

 

Monday or Day 1:

 B-fast: ½ c. oatmeal, ½ scoop protein powder, 1 t. PB, egg white from a boiled egg= E

Snack: ½ c. Greek yogurt w/ ½ scoop protein powder, frz. blueberries and

flax granola (homemade)=S

*if you don’t make the granola, it’s fine without it.

Lunch: Snack: Cottage Cheese, sliced strawberries, ff redid whip= S

Dinner: Spaghetti Squash w/ Bolognese Sauce/ Green Beans= S

Dessert: Pumpkin Cookies=S

 

Granola:

1 c. flaxmeal

2 c. chopped almonds (or a mix of almonds and pecans)

1/3 c. freeze dried or just dried unsweetened blueberries

Cinnamon to taste

1 c. coconut (unsweetened and shredded)

3 packets Truvia (or sweetner of choice)

 

½ c. water

2 T. vanilla

½ c. coconut oil (micro for 30 sec. to liquefy)

 

  1. Combine water, vanilla, coconut oil, sweetener, cinnamon
  2. On a baking sheet, spread out and mix together flaxmeal, nuts, blueberries, & coconut
  3. Toss wet ingredients w/ dry as evenly as possible
  4. Cook @ 300 degrees for 45 min – 1 hr. stirring mixture every 15 minutes.
  5. Enjoy with almond milk for cereal, or on top of yogurt or pudding for an added crunch;)

 

Spaghetti Squash w/ Bolognese Sauce:

Pierce squash with a knife or fork in several places for heat to escape so the squash doesn’t explode. Cook Whole Spaghetti Squash for 1 hour in a baking pan @ 375 degrees.  Or if you’re in a hurry, cut it in half and micro for 12 min. When cool enough to handle, cut the squash in half lengthwise with a serrated knife. Scoop out the seeds and fibrous strings from the center. Gently shred the pulp into strands with a fork. You now have a yummy substitute for spaghetti noodles! If you’ve never eaten this squash before, you might not be used to the taste but give it a chance. when you top it with your Bolognese sauce and plenty of cheese, you’ll find that it is the perfect low carb sub for pasta.

Bolognese Sauce:

 Sautee onions, bell peppers, and minced or chopped garlic in coconut oil over medium heat. Add in package (3 lbs. ) of ground turkey and brown. Take out ½ of meat and onion mixture and add some taco seasoning to save for tomorrow’s dinner. Add 1 can of no added sugar tomato sauce, cream cheese to taste, Italian seasoning, sea salt, and other seasonings you like. Serve over spaghetti squash and top with mozzarella or parmesan cheese.

 

Pumpkin  Chip Cookies:

 1 c. Almond flour (found at a health food store like Wegmans or on Amazon)

1/2 c. Coconut Flour (trader joes or amazon) you could use more almond if u don’t have coconut but coc. is cheaper)

1 c. Pumpkin

2 t. Pumpkin pie seasoning

1 t. Cinnamon

1 t. Sea salt

1 t. Baking soda

1/3 c. Truvia or Stevia

1/3 c. butter softened

2 eggs

1 t. Vanilla

1/2 85% dark chocolate bar chopped up

 

1. Mix dry ingredients together

2. Mix wet ingredients together and add to try, mix well

3. Add in chocolate pieces

4. Drop by T. (Or roll into balls) on a greased baking sheet (opt. Smash down with a fork bc these won’t expand like the cookies you’re used to)

5. Bake at 375 for 10-12 min.

 

Tuesday or Day 2:

 Breakfast: 2 eggs fried in butter= S

Snack: 2 pumpkin chip cookies= S
Lunch: Leftovers-
Spaghetti Squash w/ Bolognese Sauce/ Green Beans= S

Snack: chocolate pudding= S
Dinner: Taco burrito (no beans, low- carb tortilla (6 net carbs- carbs minus the fiber=net, avocado, cheddar cheese, taco meat from Day 1, small tomato, spinach) = S

Dessert: Skinny PB chocolate= S

 

Chocolate Pudding- from PINTEREST

 1 avocado

1 tsp vanilla

1/8 cup cocoa powder

1 Tbsp Truvia

3 Tbsp unsweetened almond milk

1/2 Tbsp cream

 Put all ingredients in your blender or food processor and mix until smooth. This makes 1 cup of pudding but to keep it an S dessert/snack, your serving size should be 1/4 cup. That was just the right amount for me to satisfy my chocolate craving!

 Skinny PB Chocolate:

1/2 c. coconut oil (melt down to a liquid in the micro for 30 sec.)

1/4 c. unsweetened cocoa powder

1/3 c. natural PB (opt, but good)

4 1/2 T. sweetner of choice- I like Truvia (make sure there is no added sugar, like in some of the baking blends)

1/2 scoop of chocolate or vanilla protein powder (optional, but it makes it taste not as dark)

Sliced almonds (optional, but good;)

 

Mix all ingredients. Spoon in mini muffin pan. Freeze and it makes 30. You can also freeze them in tupperware or on a cookie sheet with parchment paper and break off the pieces. These taste like PB cups to me;)

 

 Wednesday:

 B-fast: ½ c. oatmeal, ½ scoop protein powder, 1 t. PB, egg white from a boiled egg= E

Lunch: Ham wrap on Low Carb tortilla w/ LC cheese, spinach, mustard, tomato, plain skinny chocolate (no PB)= S

Snack: Cottage Cheese, sliced strawberries, ff redid whip= S

Dinner: Chicken Parmesan, Macafoni (macaroni made w/ caulilflower, cream cheese, cheese, cream), Green salad w/ cucumbers, red peppers, and olive oil and balsamic vinegar= S

Dessert: Chocolate Pudding= S/ Hot Chocolate= anytime food

 

 Chicken Parmesan- adapted from The Nutritionist Reviews blog: http://www.nutritionistreviews.com/2013/10/3-ingredient-chicken-parmesan-sartori.html

 Ingredients:

4-6 4 ounce boneless, skinless chicken breasts

½ cup shredded Parmesan cheese or mozzarella

½ cup fresh tomato sauce

 

Directions:

1.      Grill chicken breasts until cooked through on both sides.

2.      Place chicken breasts on a baking sheet and top with sauce and cheese.

3.      Broil on high for about 5 minutes or until cheese is melted and bubbly.

 

Hot Chocolate:

 1 c. almond milk

1 packet Truvia

1 heaping T. cocoa

Dash of cinnamon or pumpkin pie spice

Splash of vanilla

Squirt of Reddi Whip

Heat almond milk on stove or in micro. Mix in the other ingredients and top with reddi whip;)

 

Thursday:

 B-fast: 2 eggs fried in butter, pumpkin cookie= S

Snack: Celery & PB= S

Lunch: Chicken Salad- Chicken Breast, cucumbers, red peppers, celery, feta cheese over spinach and salad greens w/ ranch dressing (full fat baby!)= S

Snack: Almonds and cheese= S

Dinner: Light Coconut Curry w/ cauliflower rice= S

Dessert: Cheesecake=S

 

Light Coconut Curry:

 6 chicken tenderloins

Red & yellow peppers

Zucchini

Garlic Cloves

1 T. Red curry paste

4 t. coconut oil

¾ c. almond milk

1 T. butter

Pan-fry chicken over medium/ high heat in butter.  Add veggies until soft. Add milk and seasonings and let simmer. *Can add a jalapeno for flavor, but take it out before serving

 

Cauliflower Rice:

Book Recipe- p. 358

Mini Cheesecakes:

For Crust, combine 1 c. almond flour, 1 egg white,  2 t. sweetner, and a dash of cinnamon

1        Press flour mixture equally into 12 muffin holders.

2        Bake @ 350 for 10 min.

  1. For filling to the following:

1        In a mixer, or blender, combine the following:

i.      pkg. 1/3 fat less cream cheese

ii.      1 c. Greek yogurt

iii.      2 eggs, 10 t. Truvia, splash of vanilla, and juice from ½ a lemon

iv.      ¼ t. glucomannan or xantham gum (optional ingredient but  makes the end result smoother)

2        Mix well for 3 minutes or so

3        Wait for the crusts to cool slightly and spoon filling mixture evenly among the 12 muffin holders

4        Bake @ 350 for 30 min.

  1. Top with frz blueberries, whipped cream, and pecans
  2. Enjoy what tastes like a cheat food, but will actually do your waistline some favors and bless THM!!! J Seriously, I had this for my son’s birthday and our friends had no idea it was sugar free- amazing!

Friday:

B-fast: ½ c. oatmeal, ½ scoop protein powder, 1 t. PB, egg white from a boiled egg= E

Snack: Chocolate Frappa or Protein shake=anytime

Lunch: Baked chicken, green beans and parm cheese w/ olive oil= S

Snack: Yogurt/ Protein Powder= anytime

Dinner: Pizza! Chicken Pesto or Ham and Bell Peppers (As much as you want!!!- my husband and I share a whole pizza;)= S

Dessert: Muffin in a Mug=S

 

Chocolate Frappa:

Book Recipe p. 241

 

Protein Shake:

½ c. almond milk

½ c. water

3 lg. frozen strawberries

1 scoop vanilla protein powder

1 T. unsweetened cocoa powder

Handful of frozen spinach (optional, but you can’t taste the spinach and it’s a great way to get in some extra greens!)

 

Grain-Free Pizza Crust- from http://savvyhomemaking.com

Ingredients

  • 1 1/2 cup egg whites
  • 1/2 cup coconut flour
  • 1/4 cup ground flax meal, optional
  • 1 cup shredded mozzarella cheese
  • 1-2 tbsp italian seasoning, or the equivalent of the italian herbs basil, parsley, and oregano
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • pepper to taste, if desired
  • 1-2 cups marinara sauce
  • 1/4 cup fresh basil, chopped, optional
  • 2 cups mozzarella cheese, shredded
  • Toppings of choice: cooked chicken, diced veggies, sliced onions, mushrooms, spinach, turkey pepperoni, roasted red peppers

Directions

  1. Mix together egg whites, coconut flour, flax meal (if using), 1 cup shredded mozzarella cheese, and seasonings.
  2. Using 9×15 cookie sheet, set out a piece of parchment paper on the tray and spray it/oil it to keep things from sticking (I did not do this and it was a pain in the bottom to remove the pizza once cooked).
  3. Pour pizza crust mixture onto the sprayed parchment paper lined cookie sheet and spread around as evenly as possible, making sure to get to the corners.
  4. Bake for 20-25 minutes at 450F, or until cooked through all over.
  5. Remove from oven and let cool slightly before adding desired toppings.  I LOVE fresh basil with pizza for a more authentic taste, but use whatever strikes your fancy.  We really loaded ours up.
  6. Put back into the oven and bake at 450F for 5-10 minutes, until toppings have baked up and cheese has melted.  Broil on high for a few minutes to brown the crust, if desired.
  7. Slice up and enjoy!  A hearty side salad topped with flavorful S delights is a great addition to this yummy pizza.

 

Baked “Muffin in a Mug”

The MIM (muffin in a mug) recipe is famous in THM- you can make  a muffin in 1 minute in the micro, but it is from the book so I can’t share it here. I will share this one from a blog:


Because I discovered this week that I really, REALLY like the MIM better baked, I took some time to bake ahead so I could freeze a variety and pull them out when needed (especially those times I am headed out the door and need a quick take-a-long snack/meal). Here’s my basic recipe – tweaked because I like a less “eggy” taste – and with some fun variations.

4 heaping T almond flour
2 T coconut flour
2 T oat fiber
2 T ground flax
1 T coconut oil (melted)
1 T xylitol
1 egg
1/2 t baking powder
1/4 t sea salt
3 shakes nustevia or 4 ½ T. truvia
almond milk

Mix all ingredients well in a bowl, stirring in enough of the almond milk to make a thick batter. Spoon into four greased muffin tins and bake at 400 for about 15 minutes

vanilla – omit the flax
Italian cream – add in shredded coconut and chopped pecans
peanut butter – cut coconut flour and flax to 1T each, add 2T defatted peanut flour
pumpkin maple – cut down on the almond milk and add in apx 1/3c pumpkin puree and a dash of maple flavoring
mocha – substitute strong coffee for the almond milk and add 1-2T cocoa powder

And what could be better than some FROSTING – THM legal – to go on them?!
Soften and stir together:
2T cream cheese
1 T butter
a dash of vanilla
homemade Truvia to taste (mine is 1/2 c xylitol and 1/2t nustevia ground together)

strawberry – add in 2-3T chopped frozen strawberries (slightly thawed). Great on the vanilla MIM!
Italian cream – use the basic frosting and top with more chopped pecans and coconut
peanut butter – stir in 1T natural PB to the basic frosting
maple/caramel – to the basic frosting, add a dash of either caramel or maple extract
coffee – to the basic frosting add in a bit of VERY strong coffee or espresso
chocolate – add cocoa powder to the basic frosting depending on how dark you want it

 

Saturday:

 

B-fast: French toast w/ egg white, blueberries or applesauce, whipped cream= E

Snack: 0 % Greek Yogurt, Blueberries, sweetner packet- anytime

Lunch: Chicken Salad Wrap on a low- carb tortilla (canned chicken, mayo, ranch, mustard, bell peppers, spinach, Laughing cow cheese)= S

Snack: Pumpkin Frappa or Protein shake- anytime

Dinner: Italian Meatloaf w/Cauli Mashed Potatoes or  Garlic Mozzarella biscuits/ Green Beans= S

 

French Toast:

Use 2 slices of Ezekiel bread to make your French toast and egg whites only. This is from the book, so I can’t give you the recipe but experiment and have fun!

 

Pumpkin Frappa:

Adaptation from the Chocolate Frappa recipe in the book- instead of cocoa powder use ½ c. pumpkin, 1 t. pumpkin pie spice, cinnamon, & water, almond milk, sweetener, glucomanan or xantham gum, ice cubes

Italian Meatloaf: from http://gracefulabandon.blogspot.com

  • 2 lbs ground beef
  • 3tsp oregano
  • 3 tsp basil
  • 1 tsp sea salt
  • 1/2-1 tsp pepper
  • optional dash of cayenne for some subtle heat
  • 1/2 cup grated parmesan (aka “shaker cheese” by my kiddos0
  • 3 eggs
  • 1/4 cup tomato paste or sauce

Mix it all together and smooth it into a 13×9 pan (yeah, the whole loaf thing is cute, but we have company coming and there are already 8 of us, so we’re making a big ole meal!  This will be 9-12 servings, depending on how big your audience is.  We’ll all eat from it (9 of us) and have 2 servings or so left over.

Bake at 375 for 45-55 minutes.  Beware, it shrinks.  Pour out the fat and let it sit for a minute.

Slice and serve on a plate, topped with a generous ladle of marinara and sprinkle on some grated cheese.

For the side we had an antipasto: olives, cucumbers, tomatoes, basil, and mozzarella drizzled with olive oil and sprinkled with salt and pepper.

 I also made Garlic, Basil, & Mozzarella biscuits to go on the side, by tweaking the Marcy’s Cheesy Roll recipe on p.271 of the book.  We made 2 dozen small biscuits.  The ingredient list is below and you can follow the directions in the book for mixing and baking.

  • 10 eggs
  • 2 1/2 TB olive oil
  • 7 TB water
  • 2 1/2 TB baking powder
  • 1 tsp sea salt
  • 3.5 TB gluccie (follow the directions carefully!)
  • 2 cloves fresh garlic
  • 1/3 cup fresh basil, coarsely chopped
  • 2 1/2 cups mozzarella cheese

 

Cauli Mashed Potatoes

Book recipe- p. 361

 

Sunday:

 B-fast:  Chocolate Waffles= S

Snack: Chocolate Pudding= anytime

Lunch: Leftover meatloaf meal w/ green salad= S

Snack: Nuts/ cheese stick=S

Dinner: Cheesy Chicken, Broccoli Soup=S

Dessert: Muffin in a mug =S

 

Chocolate Waffles

7 eggs

1/3 c. almond flour

1/3 c. coconut flour

4 T. flax meal

3 T. cocoa

4 T. cream, yogurt, or cottage cheese

3 t. baking powder

1 scoop protein powder

1 ½ t. vanilla

4 ½ T. truvia

Mix wet and dry separately and then together. Cook in a waffle maker. Top with whipped cream, pecans, cinnamon, blueberries, strawberries.  Serve with bacon and eggs.

 

Cheesy Chicken, Broccoli Soup

Ingredients for soup to use and experiment with: Lg. can of chicken, chicken broth or bouillon cubes, Spinach, frz. green beans, broccoli, garlic, sautéed onions and peppers, cut up lunch meat or bacon, avocado, cream cheese, shredded cheese, sour cream, salsa, almond milk. Great for leftovers!

 

Menu 2

 

Breakfasts:

 

  1. ½ c. oatmeal, ½ scoop protein powder, 1 t. PB, egg white from a boiled egg- E
  2. French Toast w/ Ezekiel bread or other plan approved bread, 2 egg whites, cinnamon- dash of almond milk, sweetner & 1 T. polaner jam or ¼ c. applesauce-E
  3. 2 eggs in butter- S
  4. Omlette w/ cheese, veggies and ham or bacon- S

 

Monday:

 Breakfast: Eggs w/ butter- S

Lunch: Cobb salad w/ turkey bacon, feta cheese, ham or turkey, cucumbers, bell peppers, spinach, ranch or favorite dressing- S

Snack: Almond Joy Smoothie- FP (anytime)

Dinner: Pesto Chicken w/ Zucchini Noodles- use a carrot grater to grate the zucchini into strips, sautee in coconut oil or butter for just a few minutes until soft. Serve w/ broccoli and butter or other favorite veggie- For pesto chicken, buy your favorite pesto sauce and add to baked chicken and zucchini noodles;) S

Dessert: Cheesecake Berry Crunch- S

 

Tuesday:

 Breakfast: Oatmeal- E

Lunch: Leftover pesto chicken w/ broccoli- S

Snack: Nuts, 2 85% dark chocolate squares- S

Dinner: Taco Salad- taco meat, avocado, cheese, sour cream, favorite dressing, lettuce or spinach, cucumbers, bell peppers- S

Dessert: Chocolate Pudding- FP (anytime)

 

Wednesday:

 Breakfast: Eggs or Omelette- S

Lunch:  Taco Burrito (use taco meat from dinner last night, and load up all the fixings in a low carb tortilla)- S

Snack: Greek yogurt, ½ scoop protein powder, sweetener if needed, handful of nuts-S

Dinner: Mexican Meatloaf/ Macafoni/ green beans-S

Dessert: Peanut Butter Frozen Yogurt w/ sugar free chocolate sauce- S

 

Thursday:

 Breakfast: French Toast- E

Lunch: Leftover meatloaf, macafoni, and green beans- S

Snack: Minute Microwave Cheesecake- S

Dinner: Crock-pot chicken- S

Dessert: Chocolate Pudding- FP

 

Friday:

 Breakfast:  Eggs or Omelette- S

Lunch: Chicken salad wrap- S

Snack: Cottage Cheese, strawberries, FF reddi whip- S

Dinner: Pizza- S

Dessert: Peanut Butter frozen yogurt w/ sugar free chocolate sauce or skinny chocolate hard shell, reddi whip- S

 

Saturday:

 Breakfast: French Toast- E

Lunch: Cobb Salad-S

Snack: Almond Joy Smoothie-FP (anytime)

Dinner: Soup, Cheesy Garlic Biscuits- S

Dessert: Pumpkin Pie Cheesecake Pudding- S

 

Sunday:

 Breakfast: Oatmeal- E

Lunch: Leftover Soup- S

Snack: Pumpkin Pie Cheesecake Pudding-S

Dinner: Breakfast Burrito w/ scrambled eggs, cheese, sautéed veggies, salsa on a low carb tortilla-S

Dessert: Hot Cocoa, skinny chocolate-S

 

Healthy Almond Joy Shake (S)- (from Pinterest)

 * 1/2 c. lowfat cottage cheese

* 1-1 1/2 c. Almond Breeze Coconut and Almond Milk Blend or sub 1/2 coconut milk 1/2 almond milk You don’t have to use Coc. Milk if you don’t have

* a heaping scoop of vanilla whey protein powder (please read the serving for your brand of protein) I used chocolate

* a chunk of skinny chocolate for THM’ers or sub 1/4 c. sugar free chocolate chips

* Truvia or stevia to taste (I used a tablespoon of Truvia because I like sweet things) A good amount, otherwise it tastes like pureed cottage cheese needs sweetness!

*a splash of vanilla

*almond extract would be a yummy addition here! I didn’t have

*two large handfuls of ice

*Also I added a sprinkle of Gluccie powder to thicken up a little bit! (xanthum gum would work too)

  1. Blend cottage cheese and milk till smooth and creamy.
  2. Add all ingredients but chocolate and blend till smooth.
  3. Add chunk of chocolate and blend till it turns into tiny chips.
  4. Enjoy your Almond Joy!This makes a large shake or two smaller shakes

 

Cheesecake Berry Crunch S-

 Book Recipe p. 373

 

I LOVE Pearl’s Meatloaf- from book p.317

OR you can try this  recipe from THM blogger Jenni Mullinix. I haven’t tried it, but it sounds pretty good;)

 

Stuffed Muffin Pan Meatloaf- S

Jenni Mullinix

Ingredients

  • 1 pound ground beef (or ground turkey)
  • 1 egg
  • ½ cup ground rolled oats (or oat bran)
  • 1 Tablespoon Italian seasoning
  • dash of onion powder
  • dash of garlic powder
  • salt and pepper, to taste
  • 2 Tablespoons melted butter
  • 1 Tablespoon water
  • 1 cup shredded cheese (more or less)
  • Any other extras you want for the “stuffing”
  • Ketchup, if desired (homemade is best!)

Instructions

  1. Preheat oven to 350 F.
  2. Grind oats in blender or food processor.
  3. Mix all ingredients in a large bowl.
  4. Put a small amount of meat mixture in the bottom of each muffin hole. (I use a muffin tin that makes six large jumbo muffins.)
  5. Sprinkle a small amount of cheese over each one and any other additions wanted.
  6. Evenly distribute the rest of the meat mixture in each muffin hole, making sure all toppings are completely enclosed in the meatloaf.
  7. Bake for about 30 minutes, or until top is browned and each loaf is cooked all the way through.
  8. If desired, add ketchup the last 5 minutes of cooking time or right before serving.

 Macafoni- from book p. 359

orif  you want to try something a little different, here’s a recipe from the THM forum

 

Chicken and Bacon Ranch Macafoni and Cheese- S

 While I steamed some cauliflower, I fried some bacon in a skillet (this can be turkey or regular bacon, whatever you prefer) and chopped up some chicken tenderloin pieces. The chicken was still mostly frozen, but I could at least cut it up.

When the bacon was finished, I added some expeller pressed coconut oil to the pan and then threw in the chicken pieces to saute, along with some sea salt and black pepper.
Then I whipped up the cheese sauce from the THM book recipe “Macafoni and Cheese.” I made this one “3 cheese,” using the cream cheese, cheddar (I used white cheddar), and some Pecorino Romano.
I also added a Parmesan, garlic and herb seasoning to the sauce. You could use a homemade or store bought ranch seasoning mix, or some garlic and onion powder, dried chives, and a sprinkling of Parmesan cheese. I also used some gluccie to thicken my cheese sauce.
Chop up your steamed cauliflower (I steamed my very soft, and chopped it quite small), and crumble or chop your bacon into tiny pieces.
Mix the cauliflower and chicken into the cheese sauce, and then serve, sprinkling the bacon on top.
So yummy!
This could be a meal all its own, like I had it, or you could have a simple side salad with it.

My notes: I wouldn’t include the chicken with this if I am having it with the meatloaf, but it sounds like a yummy meal all on its own with the chicken;)

 Gluten Free Cream Cheese Crust Pizza-S (taken from PINTEREST)

A rich, perfect, low carb and gluten free alternative to traditional pizza crust. Easy to make, even more family friendly!

Ingredients

  • 2 (8 ounce) packages reduced fat cream cheese, softened
  • 4 eggs
  • 1/2 tsp pepper
  • 1 1/2 tsp garlic powder
  • 1/3 cup grated Parmesan cheese
  • pizza sauce
  • toppings of your choice, including shredded cheese

 

Instructions

  1. Thoroughly blend first 5 ingredients with a hand mixer or a rubber spatula
  2. spread evenly in a 10 X 15 cookie sheet lined with a silicone mat
  3. bake at 350 for 20-25 minutes, until browned
  4. allow to cool for 10 minutes or so before adding pizza sauce and your choice of toppings
  5. place under broiler for cheese to melt and brown

 

Peanut Butter Frozen Yogurt- S- (taken from Wholefoodmomonabudget.com)

 2 cups 0% plain Greek Yogurt

1/2 cup unsweetened almond milk
1/2 cup no-sugar added peanut butter
2 tsp. vanilla extract
1/4 tsp. sea salt
1/2 cup Truvia or 1/2 teaspoon of powdered Stevia or 1/2 to 3/4 cup xylitol – depending on how sweet you like your ice cream (my notes: xylitol is super sweet so it was overly sweet for me, I think 1/3 of a cup would be plenty- MM)
Optional: Sugar-Free Chocolate Syrup

Mix everything together except the optional Chocolate Syrup in a bowl.  Transfer to ice cream maker.  My Cuisinart took 25 minutes.

If you don’t have an ice cream machine: simply transfer the blended mixture to an airtight container, freeze, and stir well every half hour for 2-3 hours.

 

Sugar Free Chocolate Syrup- FP (anytime!)

1/2 cup cocoa
1 cup water
*2 cups xylitol OR  1 c. xylitol and 1 tsp. Stevia OR 3/4 cup Truvia

(my notes: I only used ½ c. truvia and ½ c. xylitol-MM)
1/8 tsp. sea salt
1/4 tsp. vanilla

Mix cocoa and water in a saucepan.  On medium heat, stir to dissolve cocoa.  Add xylitol or Truvia and stir occasionally until mixture comes to a boil.  Let boil for 3 minutes.  Take mixture off of heat and add salt and vanilla.  Let cool before using.  Store in a pint jar.  Enjoy!

Minute Microwave Cheesecake- S (from Yourlighterside.com)

2 ounces cream cheese, softened
2 Tbsp sour cream
1 egg
½ tsp lemon juice
¼ tsp vanilla
2-4 Tbsp sugar replacement sub (taste as you go)

Mix all ingredients thoroughly in a microwave-safe bowl. Cook on high heat for 90 seconds, stirring every 30 seconds incorporating all ingredients. Refrigerate until serving.

Optional: Top with fresh fruit, whipped cream and nut meal.

Makes one, one-cup serving.

Nutritional Information per serving: Calories: 299, Carbohydrates: 2.5 g, Fiber: 0 g, Net Carbohydrates: 2.5 g, Protein: 11 g, Fat: 27.6 g.

 

Soups! Soups are so fun to make, super easy and filling. You can experiment with veggies,  leftover or canned meats, creams, and broth. The Sky’s the limit! But if you need some ideas, here are a few:

 

Loaded Creamy Mediterranean Tomato Soup- heavy S- meaning cream and cheese

(Taken from PINTEREST)

THM S Loaded Creamy Mediterranean Tomato Soup (heavy S) 2 cans of tomato sauce, salt, pepper, a dash of cayenne, 1 tsp dried basil, 1 tsp oregano, 1/2 cup cream, 1/4 cup reduced fat cream cheese, 1/4 cup water, chili powder to taste. Bring to boil, summer for 20 minutes. Meanwhile, sauté chopped garlic, turkey bacon and 1 onion. Garnish on top, with herbs and sharp cheddar cheese

 My Creamy Chicken & Spinach Soup

1 lg can of chicken

3 bouillon cubes

Frozen spinach, green beans, broccoli

Minced garlic

Sauteed onions and peppers

Diced bacon or lean ham

¼ of avocado

Scoop of cream cheese

Ricotta or sour cream

Salsa

Almond milk

LF shredded cheese

 

As you can see, I just toss some of this and some of that in so the amounts are not exact, but the combined flavors are yummy!

 

Cheesy-Cheese Garlic Biscuits (Grain-Free Red Lobster Biscuits) from Satisfying Eats

Makes about 9 small biscuits or 6 medium biscuits

1 small biscuit: 100 calories, 8 grams of Fat, 1 Net Carb & 3.5 grams of Protein

1/4 cup blanched almond flour (I use Honeyville)

2 tbsp coconut flour (I use either TT, Honeyville or Bob’s Red Mill)

1 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1/4 cup fresh grated Parmesan cheese

1/2 serving of Kal Stevia (yes, just a pinch or just omit it)

1/4 cup heavy cream (or pure sour cream, I use sour cream now)

1 egg, cold

1/2 cup sharp cheddar cheese, grated (around 1 oz)

2 tbsp butter, softened (I used salted)

**Finish with Salted butter & dried or fresh parsley

 

Directions

Preheat oven to 350 degrees F.  In a medium bowl, mix dry ingredients. Then add remaining ingredients and mix with a wooden spoon or spatula until well blended.  Use scoop to scoop out dough onto un-greased cookie sheet lined with parchment paper (or not, see notes above).  Space 2-3 inches a part. Bake for 13-15 minutes for small biscuits and 20 minutes for medium biscuits.  Once out of oven, smear a bit of salted butter and sprinkle with a little parsley. Best served warm.

 

Pumpkin Pie Cheesecake Pudding (from the THM FB page)

I was REALLY craving the flavor of pumpkin pie!! I had seen an on-plan recipe for a pumpkin cheesecake, but didn’t want to bake. (Impatient??!?) So I improvised…..mixed cream cheese, Greek yogurt, pumpkin, Truvia, vanilla and pumpkin pie spice. Topped with real whipped cream. Then toasted some Joseph’s pitas with pumpkin pie spice and Truvia to give a little “crust” flavor. Yum. Yum. Yum. (That’s a tiny little glass dish, maybe 1/2- 3/4 cup total of pumpkin mix… Just enough to satisfy my craving!)

 

 

 

Tip Tuesday- Staying on plan during vacation and maintaining your weight loss

My handsome hubby and I just got back from our 10 year anniverary trip to Puerto Rico. Our anniverary is actually a few days after Christmas but one of us is always sick, so this was a real treat to actually celebrate it this year! Maybe we’ll permanently change our anniversary celebration date. I digress. Anyways, our resort was amazing and we were able to do so many fun things like kayaking, snorkeling, hiking, swimming, salsa dancing, and just enjoying being together. We stayed on plan (yes, my hubby follows the Trim Healthy Man lifestlye), the whole time except for splitting one frozen yogurt dessert- that was our one and only cheat, seriously. We did not even have a desire to cheat.  Not only did staying on plan give us the energy to fully enjoy our vacation and all the amazing activities available to us, but for the first time in history, I went on vacation and didn’t gain weight! It was fun and easy to do! I did it by buying and bringing groceries for breakfasts and lunches and choosing S meals when eating out for dinner. My tip for today is, when you go on vacation, with a little planning and forethought, it is totally worth it to stay on plan!

I’ll talk about dinner first. Restaurants are usually very accomodating and will make swaps for you. We swapped out french fries several times for salads and potatoes for zucchini noodles. For dinners, we enjoyed yummy salmon w/ butter and dill sauce over zucchini noodles and greens at the resorts Stingray Cafe, eggplant parmesean and caprese for an appetizer at the fancy Italian restaurant, southwest wraps with lettuce, tomatoes, cheese, and southwest sauce (I swapped out my own wrap) at the harbor grill, burgers w/ avocado, onion, tomato, lettuce, and mustard w/ salads and no bun at the Seaside Grill, and skirt steak w/ salad and blue cheese dressing at a local Puerto Rican place recommended by our friends called Casa Dante. Does this sound like we were deprived? Not in the least!

Our hotel room only had a small fridge that was barely cooler than the room temperature, so we made do and used our soft cooler filled with ice each night to keep our dairy and meat cold and kept the fruit in the so- called fridge.

For breakfasts, we had greek yogurt w/ pro powder, 1/2 banana, Uncle Sam’s cereal and fresh fruit like watermelon, papaya, mango, or cantaloupe. We also brought oatmeal packets for another option (we figured we could heat up water with the coffee maker), but didn’t end up eating oatmeal. The tropical atmosphere didn’t lend itself to warm oatmeal, and greek yogurt w/ fresh fruit really hit the spot. We did go out for one breakfast and had sausage,bacon, cheese and veggie omelettes. The restaurant gladly swapped out the hashbrowns for a bowl of fruit.

For lunches, we had tuna or ham wraps or pitas w/ nuts, cheese, and veggies and either humus or guacamole oh and 85 % dark chocolate squares.

For snacks we enjoyed PB and celery, nuts, string cheese, and treat squares I made at home from the recipe out of the THM book. I also brought TRUE cherry limeade and raspberry lemonade packets to jazz up our water a bit.

At night, I created random desserts w/ cottage cheese, strawberries (our bag of frozen strawberries stayed fresh enough in our sorry excuse of a refrigerator to last us the week), PB, atkins bars (I tend to use these only for vacations or emergencies), and cocoa almonds. We did split an ice cream treat one time, but THAT WAS IT!

And after eating all of this yummy food, I came home and stepped on the scale and MAINTAINED my weight. Never before in history have I maintained my weight on a vacation. I used to spend my vacations feeling bloated and having little energy because of what I let myself eat. But this time around, I had abundant energy to enjoy all of the fun activities that were available to us. I will never go back to anything else!! If I can do THM this easily on vacation, I know it’s something I can stick to for life!! I know you can do it too!!! Eating THM on vacation truly helped me enjoy it to the fullest and the bonus was being able to fit in my new swimsuit the whole week ;)

Here are some of our vacation pics- we both HATED any pics of us in swimsuits in our Fat days, but now we’re ok with them. I even convinced my hubby to show off his muscles a bit ;) He’d prob kill me if he knew I was posting this, hehe, but I wanted everyone to see that THM can stand for Trim Healthy Man too!!

 

 

 

 

Here is a list of groceries in case you’re interested:

From Home:

PB packets

Oatmeal packets

Uncle Sam’s cereal (in pre-portioned baggies)

Truvia packets

Turkey Jerky

Joseph’s pitas

Low Carb Tortillas

Atkins Bars

True Limeade or Lemonade packets

100 cal nut packs (I like the cocoa and cinnamon ones sweetened w/ Splenda- I know Splenda is not exactly plan approved but occassionally it’s fine and hey it’s vacation;)

Lime and BBQ nuts

Treat Squares or one other THM dessert (37 cal brownies work good too)

Cinnamon

Pro Powder

85% Dark Chocolate squares

Soft Cooler (for packing lunches)

Grocery Store on Vacation:

Pre-cut fruit like cantaloupe, watermelon, papaya, mango, apples, or whatever you like

Bananas

baby carrots

Celery

Snap Peas

Deli Meat

Laughing Cow Cheese

String Cheese

Frozen Strawberries (it’s ok if they defrost in your hotel fridge, they are cheaper than fresh strawberries and last longer ;)

Mustard

Ranch

Mayo

Tuna Packets

Cottage Cheese

Greek Yogurt

Humus

Guacomole or avocado Dip

Bottled Water

Paper Bowls

Plastic Cutlery

This is the food we had and we were completely satisified and not wanting for anything ;) What are your favorite THM vacation foods?

Note: Of course if you’re at an all inclusive resort, have breakfast included with your hotel, or just plan on eating out for every meal, simply stick to S foods. Eggs, bacon, and sausage for breakfasts and salads or grilled sandwiches sans bun w/ dressings will be satisfying lunches. Whatever your situation, it is possible and worth it to stick to THM. If you’re going to cheat, choose 1 meal and cheat deliberately and then get right back on track! Who wants to undo all of their hardwork and progress anyways? ;) I have faith in you, you can do it!

What’s Up Wednesday- Taste the THM rainbow

I’ve been thinking about why the THM lifestyle works so well and of course eating whole foods and not eating sugar is a huge part of it, but I was also thinking about the importance of eating different kinds of meals everyday. It is important to have some E meals, some light S meals, some heavier S meals, and some FP meals or snacks throughout the week without doing the same thing everyday because it keeps our metabolism revving and it ensures we are getting all the nutrients we need.

If we eat too many heavy S’s, then our body is getting to much fat, but these heavy S meals are good once in awhile. Because of the fatty foods involved in heavy S meals, they are more calorie dense which is good for our bodies so it doesn’t get complacent and feel like it’s in starvation mode. If we eat light S meals or FP meals all the time this is the danger. E meals are important because our bodies need good wholesome carbs to give it the energy it needs. It’s easy to want to stick with the same thing, but our bodies will respond better if we are always keeping them guessing and although we DO NOT calorie count in THM, when we are constantly switching up the types of meals we eat, we are essentially doing something called calorie zig-zagging- eating more calories one day, less calories the next. If you want to read more about it, you can click on the link below, but don’t get too worked up about the calorie specifics, I just wanted to give you an insight into how it works. I enjoy 1/2 of a whole Speedy Thin Crust Pizza on Friday and usually some tummy tucking ice cream or berry crunch and it’s actually good for my body to be eating more calories one day, but then the next day I usually start with an E breakfast and E lunch and have a lighter S dinner so I’m essentially eating less calories because I’m eating less fat. The great thing is we don’t have to track it (say goodbye to My Fitness Pal!!), we just have to switch up our meals!!

Zig Zagging Calories

 

The glorious freedom that comes with eating the THM lifestyle is you don’t have to count calories, just listen to what your body needs. If you are more hungry on a certain day, feed your body so you have the energy you need to get through your day. Do not deprive it. If you had a heavy meal the day before, eat lighter for the dayJust remember to TASTE THE THM Rainbow, meaning eat all different kinds of foods and meals to give your body what it needs and to keep it guessing and non-complacent! ;)

Tip Tuesday- Basic THM friendly Walmart grocery list

My tip for the day is to write out a basic THM grocery list for your favorite go-to store and make several copies of it, so on those weeks when you’re just too busy to plan, you can grab your grocery list and shop knowing you will have the right groceries in the house to stay on plan. Get any off plan groceries OUT OF THE HOUSE!!! If they are not there, you cannot eat them ;)

Here is my basic THM Wal-mart Grocery List:

Apples

Clementines/Oranges

Bananas

Strawberries

Cantaloupe

Lemons

Cucumbers

Snap Peas

Zucchini (can make “pasta noodles” with these)

Cauliflower (can make pizza crust, “mashed potatoes,” “macafoni” with this)

Carrots

Celery

Romaine Lettuce

Spinach

Bell Peppers

Tomatoes

Broccoli

Spaghetti Squash

Sweet Potatoes

Low- Carb Tortillas (make sure they only have a net carb count of 6)

*some Walmarts carry Joseph’s pitas and flatbreads

Chicken Breast

Ground Turkey

Lunchmeat

Turkey Bacon

Laughing Cow Cheese Wedges

Cheese

Cream Cheese

Cottage Cheese

Butter

Fat Free Reddi Whip

Heavy Cream

0 % Greek Yogurt

Cottage  Cheese

Unsweetened Almond Milk (30 cals/ 1 cup)

Frz.Blueberries

Frz Strawberries

Frz Green Beans

Frz Broccoli

Frz Cauliflower (great for making pizza crust or macafoni or mashed cauli)

Coconut Oil

Flaxseed Meal

Almond Flour (it is cheaper online, but if I’m out I’ll get it here)

Cocoa Powder

Extracts- they have tons of flavors- my favorites are caramel, raspberry, and coconut

Sweetner of choice (stevia or truvia)

Eggs/ Liquid Egg Whites

Canned Chicken

Canned Tuna

Almonds

Natural Peanut Butter

Chicken Broth

Uncle Sam’s Cereal (great for mixing in yogurt)

Menu Planning Monday- Menu 12

Happy Monday What’s on your menu for the week? Here is my tentative menu for the week:

Breakfasts:

Overnight Cookie Bowl Oatmeal (E)- p. 232 (I like to eat this reheated bc I prefer my oatmeal warm;)

Greek Yogurt, 1/4 c. Uncle Sam’s Cereal, fresh strawberries, blueberries and cinnamon- Ezekiel toast w/ egg whites (E)

French Toast (E) w/ berry syrup- p. 239

German Pancakes w/ raspberries and whipped cream- S

This low carb German Pancake recipe is the answer to my heart’s cry for the perfect sugar free breakfast.   Finally…FINALLY I have perfected a THM version of my favorite breakfast dish.  If you’ve never had the pleasure of baking or enjoying a German or Finnish oven pancake, it’s a real treat.

Lunches:

Crispy Salmon (S) and a green salad- p. 283

Chicken Salad- S

Steak and Pepper Salad- S

Leftovers

Dinners:

Spaghetti Bolognese w/ Zucchini Noodles (S)- p. 350

(I invested in one of these awesome zucchini shredders, and I LOVE IT!!!) It makes my zucchinis feel just like I’m eating pasta ;)

Mexican Meatloaf (S)- p. 317

Egg Roll in a Bowl (S)

Chicken Cordon Bleu (S)

Fooled Ya Pizza (S)- p. 277

Steak and Peppers- (S) *Make sure to use coconut oil or olive oil

Chocolate Waffles (S)

Snacks:

Cottage  Cheese and almond butter (S) -I love to eat cottage cheese w/ some almond butter, cinnamon, sweetener, and a few almonds- hmmm good!!! and packed with protein!

Greek Yogurt, apple, cinnamon served with cinnamon dippers (E)

 

low-carb-cinnamon-crisp-rec

Cottage Cheese, salsa, and tuna (S)- mix all these together and use carrot sticks or celery to dip or serve in lettuce boats

Desserts:

Cookie Dough Balls (S)

Photo: You guys ask me all the time about meal prep- well, these babies right here are now in my weekly rotation! I make a batch of these cookie dough snack balls at the beginning of the week and then through the whole week, I have a nourishing, quick, grab and go snack ready whenever I want one. I love ‘em and everybody else does, too!

Remember to SHARE this recipe to SAVE it to your timeline!

Cookie Dough Snack Balls from Primally Inspired

Ingredients
1-1/2 cups unsweetened coconut flakes 
½ cup nut butter of choice or peanut butter. For nut allergies, use sunbutter 
½ cup coconut oil, melted or softened
1 teaspoon pure vanilla extract
⅔ cup mini chocolate chips 

Instructions
Combine all the ingredients, except mini chocolate chips into a bowl and stir until well incorporated.
Stir in mini chocolate chips.
Roll out into bite size balls (about 1 inch).
Refrigerate or freeze until hardened (only takes a few minutes!)
Eat and enjoy!

Notes
Keep any leftovers in the fridge or freezer.

*To make this even more simple if you don't feel like rolling into balls, just spread the mixture into an 8x8-inch, parchment lined baking pan. Refrigerate until hardened and cut into squares.

These look awesome! I think I’ll just chop up my 85% dark chocolate squares instead;)

37 calorie brownies- (E)

Plenty of Tummy Tucking Ice Cream (S) or Shakes (S) for those hot evenings ;)

Drinks:

GGMS

Mint, Lemon, Ginger, Cucumber Detox Drink 

* NOTE: This is not a THM drink, btw but I thought I’d share it as part of my meal planning for the week (After 1 day of drinking this, I have had some very “productive” episodes in the bathroom- sorry is that TMI?!!)

Tip Tuesday- Meal & Snack Cheat Sheet

I have a FB page called THM for dummies and I often encourage my fellow THMers to make lists to put on their fridge for quick reminders. This is my go-to quick and easy meal and snack cheat sheet. When I’m in a bind and I need something quick, I just look at this list on my fridge to give me a quick reminder as to what I need to be eating, what I like to eat, and what is quick to fix. I encourage you to make your own meal and snack cheat sheets to keep on your fridge, in your car, at work or wherever else it may help you ;) I also included a list of activities I can do as an alternate to eating, it may seem silly, but it really helps to have these little reminders!

Breakfasts:

E: Oatmeal, PB, apple, egg whites

E: French Toast, Egg whites, salsa and feta

S: Muffin, Egg

S: Eggs with butter, greek yogurt parfait

S: Omelette

S: Egg McMuffin

S: Protein shake with flax, peanut flour, pro powder, almond milk, spinach, straws

Lunches: (Protein, veggies, fat or carbs, light dessert)

S: Chicken Salad Wrap

S: Chicken Salad Lettuce Boats

S: Cobb Salad

S: Burrito

S: Ham and Swiss Wrap

S: Soup

Dessert with S meals: Pudding/ Skinny Chocolate (2 pieces)

E: Mexican Bowl

E:Chicken Sandwich

E:Ham and Swiss Sandwich

E: Chicken/ Sweet Potato

Dessert with E meals: Fruit

Snacks: (pick 2- am/pm snack)

E: 2 Wasa Crackers/ 1 LC Cheese Wedge, tomato

E: Clementine

E: Apple, 1 tsp. PB

E: 2 cups of popcorn with nutritional yeast or parm cheese

E: Cottage Cheese, strawberries, FF whipped cream

E: Apple Cake

E: Greek Yogurt, berries, whipped cream

S: Greek Yogurt, granola

S: Greek Yogurt, peanut flour, cocoa powder, protein powder

S: Eggs/butter

S: Broccoli/butter

S: Light Cake in a mug (with flax)- pumpkin, cinnamon, lemon

S: CNC- light cheese, nuts, 1 square chocolate

S: Peanut Butter and 2 stalks of celery

FP: light cake in a mugs

FP: Lemon or chocolate pudding

FP: light cake in a mugs

FP: Lemon or chocolate pudding

FP: Laughing Cow Cheese on Celery

FP: Swiss Cheese rolled up with lunch meat, mustard, and cucumber or pickle

FP: Veggie Soup

FP: hot cocoa

I’m still hungry! (Maybe I’m actually hungry for something other than food;)

Drink water, chew gum

Call a friend

Blog

Clean and listen to podcast

Read

Take a walk with the baby in the stroller

Menu Planning Monday- Menu 11

Happy Monday! What’s on your menu for the week ? Here’s my tentative menu ;)

Breakfasts:

Strawberry Vanilla Muffins- S

Quiches- S

Brownie Batter Oatmeal w/ Cantaloupe- E

French Toast w/ scrambled egg whites and salsa- E

1 c. Greek Yogurt w/ strawberries, cinnamon, truvia, and 1/4 c. Uncle Sam’s Cereal- E

Lunches:

Monday- Chicken & Broccoli Salad-S

Tuesday- Chicken Salad Wrap- canned chicken, mustard, diced cucumbers, LC (laughing cow) cheese, celery, bell peppers mixed together and wrapped up nicely in a low carb tortilla:)- S

Wednesday- Waldorf Cottage Cheese Salad (p.300)- E

Thursday- Leftover Meatloaf- S

Friday- Greek Salad- put Greek pita fixings over a bed of greens with leftover tzatziki sauce- S

Saturday- Leftover Pizza- S

Sunday- Chicken and Bacon Salad- S

Snacks:

Joseph’s homemade pita chips with laughing cow cheese and salsa (p. 394)- S

Homemade Protein Bars-S

These Homemade Protein Bars are sugar, soy, gluten, dairy and egg-free, but loaded with yumminess! Stop spending a fortune on store-bought bars and make your own :)!

Greek yogurt with strawberries- E

Celery and Almond Butter- S

Dinners:

Monday- Chicken Carbonara- S

Tuesday- Chili Relleno Cassarolle- S

Wednesday- Mexican Meatloaf (p.317) and Macafoni and Cheese (p.359)- S

Thursday- Greek Pitas- S

Friday- Speedy Thin Crust Pizza (p.279)- S

Saturday- Caprese Paninis- S

Sunday- Crepes  (p.220)- S

Desserts:

Low Carb Snickers Bar- S

Low Carb Mock Snickers Bar

Rock N Roll Cake- FP (with icing S) - This dessert is absolutely fabulous!!! I made it for the first time for my Mother’s Day dessert (my hubby did make me a steak, so that counts for something!!) I made a cream cheese filling using heavy whipping cream and frozen raspberries. If you haven’t tried it yet, do!!! It’s super easy and so yummy. My kids wanted 2nds so I have to make it again !!

DSC_0547

Peppermint Patties- S

 

Fun Friday- 37 cal. E brownies, an oldie but a goodie

TGIF- What are your weekend plans? Mine involve making some more of these:

I made these again this week for my E lunch with sweet potatoes and rosemary chicken and I forgot how incredibly delicious they are!!! If you haven’t tried these yet, do it this week!!! I subbed the truvia for 1/4 c. of the new THM sweet blend. Seriously, amazing ;)

37 calorie brownies- E

Love this quote and reminder!!! You make no progress when you’re bitter because someone else is successful, so it’s important to strive to be better;) I’ve learned that no matter how much I think I’m helping others, I am in no control of what others do- their successes, failures, hurtful or helpful words,  including my own children LOL, but I CAN control how I treat my body and my mind and whether or not I strive to be better today than I was yesterday. It’s definitely nicer to live in a state of being better rather than bitter!

Photo: Better > Bitter

And for a fun, family activity this weekend, why not try an in-home dance party? You can turn on everyone’s favorite tunes and dance the night away!! It’s going to be raining over here, so we need a good indoor activity ;)

Fun Family Fitness, Three kids dancing outside for exercise

family dance party!

Whatever you do this weekend, just try and spend time with your family doing something active!! Happy weekend everyone ;)