Day 13

Well another busy day down but haven't forgot to hold myself accountable to the eating!

Breakfast: 250ml milk with chocolate protein and 1 banana and ice!

Mid Morning Snack: None

Lunch: Protein Shake on the run.

Afternoon snack: 1/2 an apple (thx to Will!) some dried apricots and dried apple

Dinner: bowl of pasta and mince with tomato pasta sauce

Supper: (making up for no mid morning snack) 1/2 glass of milk with some chocolate milk thing from coles, cross between milo and activite and tastes really good!

Have included some tips for eating out that I was sent as a reminder!

Ask for dressings and other sauces on the side. This way, you have control over how much or how little you add.

When ordering grilled foods, ask that the food either be grilled without or with less butter or oil.

Order steamed vegetables as a side dish (rather than chips etc).

Look for menu items that are baked, grilled, dry-sautéed, poached, or steamed rather than fried.

Do not skip meals in preparation for your dinner or you will be more likely to make inappropriate food choices.

If you feel hungry before going out – and you have had all your meals for the day to that point - consider having a Body shake before you leave home. This will fill you fill you up and satisfy your taste buds. 

What Day!!!!!

Well I fell off the wagon on the weekend with the eating thing! But we wont go there!

Anyways I will get back onto it today!

Breakfast: slice of fresh bread and a protein shake with water.

Mid Morning Snack: None to full from brekkie!

Lunch: 2 slices fresh wholemeal bread withe shredded chicken on it.

Mid Afternoon Snack: Protein shake, usually have this late as I work tonight.

Dinner: Usually a late one on a Tuesday, but, having a lamb chop roasted in the oven (good for portion sizing to cook a chop instead of the whole lamb roast), on lettuce and couscous salad!

Day 10 Friday

Well here we are at the end of yet another week! Time is flying past far too quick and should be made to put on the brakes! Well it's been a busy week at work with a few extra shifts to keep me busy and almost another shift of Pump tomorrow, which I turned down as I am knitting with some lovely kiddies! So two classes done and dusted today, circuit and aqua, now to organise for knitting and scrapbooking with the girls tonight, have decided to take and do some digital stuff as I have no good photos printed to even do and no time to get them done today!
So what has the eating looked like today and what interesting recipes have I found for dinner tonight!

Breakfast: a bowl of weetbix fruit bits with milk and a scoop of vanilla Physique Protein powder.

Mid Morning: Protein shake chocolate hydroxy burn with water.

Lunch: slice of fresh sour dough and rye bread with a tuna pasta mix that I picked up at the supermarket a few weeks ago really cheap. Also a handful of weetbix fruit bites.

Mid Afternoon Snack: fruit

Dinner:  Spaghetti Bolognaise- 500g mince, grated carrot, garlic, jar of pasta sauce, paprika and italian herbs, spaghetti.

Chicken Sausages

Ok these are a little similar to the chicken burgers but can be cooked in the oven if wanted.

Ingredients

500g chicken mince
garlic cloves, I used about 6 a few little and a few big ones
3 green spring onions
1 1/2 tbs sweet papricka
1 tbs thyme
1/4 cup maple syrup
3/4 packet of deb potato with the onion in it

Grate the garlic, chop up the spring onions finely and add everything into a bowl. When a stiff consistency shape into sausages and place on a a tray lined with baking paper and place into the oven at 200 degrees for about 15-20 minutes turning once.

Serve on top of chopped lettuce, capsicum, grated carrot, spring onion, and grated parmesan cheese. I also did some roast vegies, sweet potato and carrot and served on the lettuce. I then drizzled a little maple syrup over the sausages, which drizzled down onto the lettuce. YUM!

Day 9 Thursday

Well back to work today, crappy shoulder and all as well! I did something to my shoulder a few weeks back and it is not getting any better still aches so have come home to hot pack it!

Breakfast: a bowl of weetbix bites with a scoop of vanilla Physique protein powder and some milk

Mid morning Snack: a protein shake with three scoops of hydroxy burn chocolate mixed with water

Lunch: fresh rye bread with shredded chicken and light mayo

Afternoon Snack: Dried apple and dried apricot

Dinner: Home made chicken mince sausages with salad.

Day 8 Wednesday

Well I finally have a day off!!!!!!! No work for me today, apart from the house work! I did do a 45 minute run and a round of Zumba today which was great finally some real cardio and no resistance! So the eating program today is:

Breakfast: I had this in stages today, yes odd I know! I had 1 scoop of chocolate hydroxy burn with 250ml of milk 30 minutes prior to my workout this morning. The I came back and had scoops in 300 ml water and a serve of blueberries, blended in the blender just after my workout.

Snack: Protein Bar BSC Low Carb, high protein

Lunch: Wrap with avocado and smoked chicken.
Snack: Fresh juice- carrot, apple, celery, ginger, orange.

Dinner: A serve of Pink Ling fillet, a warm salad with lettuce, carrot, sweet potato, capsicum, spring onion.

To cook the fish lightly fry one side until just sealed then do the same to the other then place on a tray and add  a brushing of dijon mustard, garlic and dill and bake in the oven for a few minutes until fish is cooked through.

One big tip I think I have learnt from losing weight is to be prepared and plan plan plan! I try to plan the meal at least early in the morning or a day or two before so I know that I have all the ingredients. Also if going out to have healthy options in the car or bag so even though I am starved and a stop at the drive thru seems a great option I just pull out wither a protein bar or some dried fruit or some nuts to munch on! Today was a great example when I left I was not hungry but as the time went on I started to get famished so I grabbed a BSC protein bar, high protein and low carbs and survived, much better option than a greasy cheese burger!

Chicken Burgers

These are so simple to make and taste so yummy!

Ingredients

500g chicken mince
3 cloves garlic, grated finely
2 tbs dried thyme
salt and pepper to taste
spring onions approx 3 chopped finely
deb potato garlic flavor, just enough to bind together


Combine all the ingredients together in a bowl and shape into 4-5 burger shapes, flatten and add to a hot fry pan with a little spray of olive oil. cook the first side on medium heat, approx. 6-7 minutes then turn and cook the other side. Remove from pan and lay onto paper towel to absorb any fat. In the mean time I usually cook my onion in the same pan and when almost cook crack in the egg and place a lid over the pan to cook the top of the egg.
If needed slightly re heat the burger and add to a fresh roll with lettuce, cheese, tomato, onion, egg and pineapple. I sometimes also add grated carrot, and home made aioli as well.