More Chipless Nachos For Lunch

 

• 4 oz ground beef
• 1/4 cup refried beans
• 1/4 cup avocado
• 1 tbsp sliced black olives
• 1/2 tbsp sour cream
• 1/2 oz sharp cheddar
• totals: 383 calories, 30 grams protein, 23 grams fat, 12 carbohydrates.

This has to be one of my absolute favorite lower carb meals!   YUM

Next Week's Meal Plan

I'm working on my meals for next week to prepare for my food shopping trip.  Here's what I got so far:

Breakfast

• 4 hard boiled omega 3 eggs
• 2 cups broccoli
• tea with 1 tbsp cream
• 340 calories, 26 grams of protein, 23 grams of fat, 8 grams of carbs
• note:  i will come up with more creative and appetizing options next week, for the upcoming week I will not have time to make breakfast.

Lunch:

• 3 oz solid white albacore tuna
• 1/4 cup feta cheese crumbles (34g)
• 15g kalmata olives
• 1 oz mushrooms
• 2 cups baby spinach
• Dressing: 1/2 tbsp EVOO, 1 tbsp Balsamic Vinegar
• Totals: 347 calories, 32 grams protein, 23 grams fat, 5 grams of carbohydrates.

Snack:

• 4 oz chicken breast
• 1/2 an avocado
• 3/4 c frozen 3 peppers & onions
• 1/2 oz cheddar cheese
• Totals: 337 calories, 29 grams protein, 21 grams fat, 13 grams of carbohydrates

 Grand total: 1,044 calories, 87 grams of protein, 67 grams of fat, 26 carbohydrates.

This leaves me with 356 calories, 35 grams of protein, 19 grams of fat, and 9 carbs for my dinner. 

Today's Mishap

So, today started off ok:

5am - B12 supplement and tea w 1 tbsp cream

5:30am - 45 minute spin class

 6:15am - 3 BCAA capsules

then I got showered and dressed for work and packed my breakfast, lunch, snack, and dinner (b/c I'd be working late), got the kids ready, dropped the kids at daycare, drove to work  

AAAANNNDDD

I realized I left the freaking bag of food on my kitchen table to be ruined.  Worse I realized this 5 minutes before work was to start and my only realistic option was the 7-11 a few blocks away.

So, the best I could do was a pure protein bar (20g protein, 6g fat, 16 carbs) from which the sugar alcohols gave me an upset stomach and 2 hard boiled eggs.  This brought my morning totals (with the cream) to:

390 calories,

32g protein,

20g fat, and

16g carbs

Then for lunch I got a Mardi Gras Chicken Salad from Muscle Maker Grill: Cajun Chicken, Turkey Bacon, Lettuce, Red Onions.  Which is supposedly

415 calories,

44grams of protein,

22g of fat, and

9g carbs (when it had tomatoes

)

 

Only problem is I could only finish half of it!  So this will also be my snack and I will be pretty low on calories today.

Dinner

5 oz of chicken that the husband had marinated in bbq (I drained almost all off)
21 asparagus spears
1 tbsp organic pasture raised butter
This totals about 298 calories, 40g protein, 12 g fat, and 9 grams carbohydrates.
This brings my totals for the day at 1304 calories, 123 g protein, 75 g fat, 30 g carbs.

Dinner

I ate my lunch and snack as planned.  I couldn't finish the lunch though as I wasn't that hungry.  

Dinner

• 1 cup of stir fry veggies (broccoli, green beans, carrots, mushrooms, onions, red peppers
• 3 oz shrimp
• 2 oz scallops
• I'm assuming about .25 TBSP of sesame oil was in there and 1/3 TBSP soy sauce - my husband cooked up the stir fry with a little of each for the whole pan
• I then added 1 TBSP EVOO on top since I was short on my fats
• Totals: 321 calories, 29 grams protein, 19 grams fat, 11 grams carbohydrates

This brings my total for the day to:

1354 calories, 120 grams of protein, 80 grams of fat, and 38 grams of carbohydrates

and I'm still working on drinking more water.

Are You Prepared???

My Shopping Trip

I've decided that my Breakfast this week will be:

• 3 omega 3 eggs
• 1/2 cup egg whites
• 1 oz mushrooms
• 1/4 an avocado
• this totals: 357 calories, 32 grams of protein, 21 grams of fat, and 10 grams of carbohydrates

I have my mushrooms sorted by 1oz in 5 little baggies for the week, and I can't really prepare the eggs in advance.

For lunch, I bought a package of antibiotic & hormone free chicken in 1.3 lbs to easily divide up in 4oz for each lunch.  I cut up the chicken in small pieces and seasoned with a lot of: garlic, onion, salt, black pepper, paprika, cumin, chilli powder, and cayenne pepper.    I put it with my veggies in containers and made some salad dressing.

Lunch will be:

• 2 cups of baby spinach
• 4 oz chicken
• 1/2 an avocado
• salad dressing: 1/2 TBSP EVOO, 1 TBSP red wine vinegar, 1 tsp lime juice, salt, pepper, and cilantro to taste.
• Totals:  332 calories, 27 grams of protein, 23 grams of fat, 9 grams of carbohydrates.

I also bought a package of 93% lean ground beef weighing 1.3 lbs to also easily break up in 4oz portions.  (I didn't weigh b/c if its off it will just make up for it the other day).  I also weighted 1 oz portions of sharp cheddar cheese, and I steamed a bag of broccoli and cauliflower.  I'll steam the rest later in the week so it doesn't get gross and its not that much work.

Snack will be:

• 4 oz 93% lean ground beef
• 1 oz cheddar cheese
• 2 cups of broccoli and cauliflower
• Totals: 344 calories, 32 grams of protein, 17 grams of fat, 8 grams of carbohydrates.

My lunch and snack ready to go for work tomorrow.

Lunches, snacks, and mushrooms for the morning all ready for the work week!

This will now leave me with approximately 367 calories, 31 grams of protein, 25 grams of fat, and 8 grams of carbohydrates left for the day.  (If my numbers don't match exactly to what I said in my plan, it is because I am using myfitnesspal.com and I can't put in 57.5% of calories like I was using for fat calculations.  But, its close enough. 

Preparation is the key to success.  There will be no excuses for not having time to make food, or just grabbing bad food.  :)