Weekly Menu

(Courtesy of Org. Junkie)

Week of 1/11-1/17

  • Monday
    • Lunch & snacks – Already packed: tuna sandwich with mustard and fresh spinach on wheat, small orange, carrots w/ almond butter, one low fat cheese stick, banana
    • Dinner – Pounded walnut strozzapreti
  • Tuesday
    • Lunch – Leftover strozzapreti or salmon salad with veggies, orange, yogurt w/ apples and granola, nuts
    • Dinner – Mushroom casserole
  • Wednesday
    • Lunch – Leftover mushroom casserole, strawberry greek yogurt, low fat cheese stick, carrots, banana
    • Dinner – Veggie lasagna
  • Thursday
    • Lunch – Salmon salad, yogurt with apples & granola, zucchini spears
    • Dinner – Girls’ Night for me; leftover veggie lasagna for D
  • Friday
    • Lunch – Standing Friday lunch with friends
    • Dinner – Easy mushroom sauce on whole grain pasta with veggies on the side
  • Saturday
    • Dinner – Breakfast for dinner (whole grain pancakes, hash browns cooked in olive oil, scrambled eggs w/ cheese and veggies)
  • Sunday
    • Dinner – Lean turkey burgers with thick slices of fresh mozzarella, spinach, mustard, and any leftover mushrooms

I almost always have the same breakfast 🙂 – a toasted sprouted grain english muffin (I have to visit 3 or 4 stores to find them these days, not sure what’s up with that) with natural apple butter or natural peanut butter (sometimes both) and coffee.  These days I’ve been trying to reduce my caffeine consumption so I make half-caf coffee.

Last week’s menu plan and what I really had in red

  • Monday
    • Lunch – Leftover ham/bean/veggie soup and one leftover slice of spinach/mushroom/olive pizza; raw veggies for snackiness
    • Dinner – Leftover turkey & veggie chili
  • Tuesday
    • Lunch – Natural peanut butter & apple butter sandwich, hard-boiled egg, veggies (tuna, Laughing Cow cheese, and spinach sandwich)
    • Dinner – Hamburger ‘n beans, veggies
  • Wednesday
    • Lunch – Egg salad sandwich, blueberry greek yogurt, veggies
    • Dinner – Leftover hamburger ‘n beans, veggies
  • Thursday
    • Lunch – Egg salad sandwich, blueberry greek yogurt, veggies (tuna, Laughing Cow cheese, and spinach sandwich – the egg salad turned out pretty poorly and I couldn’t take another day of it, ha)
    • Dinner – Open-faced scrambled egg & veggie sandwiches, or black bean burgers (Wendy’s spicy chicken sandwich w/ honey mustard, fries)
  • Friday
    • Lunch – Standing Friday lunch with friends
    • Dinner – Shrimp & veggie stir fry (lentil, brown rice, veggie soup)

Popping In

Exercise update – The weather and wind cooperated (27*F, 10mph breezes) so I was able to get in a full 7 miles today.  W00t! That’s the longest distance I’ve done since before my 10K in October. 😀  I kept it easy and, aside from two large sketchy dogs startling me around the 4 mile mark, it was one of the best runs I’ve had lately!

I had a recovery shake afterward with 2:1 carbs:protein (about 50g carbs and 25g protein) to help me recover faster and maximize the benefits of the run.

We’re having breakfast for dinner and I’m hoping to make banana bread tonight with some very squishy bananas.

Food & Exercise Log

Breakfast

  • One mug of organic coffee with organic skim milk and Peppermint Mocha Coffee Mate, which probably cancels out all of the organic.  One trick I have learned with flavored Coffee Mate is to first use nonfat milk to cool the coffee and dilute it a bit.  By using milk first, you eliminate the need to pour in a ton of CM for the purpose of cooling.  Not only does that add unnecessary sugar and calories, but it also makes the coffee too sweet.  After the milk, pour in a little bit of CM for flavor and stir.
  • One sprouted grain organic English muffin with natural apple butter.  When I first started using natural apple butter I found it lacking in flavor.  However, as I have gotten used to it I have started to appreciate the real apple taste.  Anything else I try with added sugar and flavoring tastes artificial and overly processed to me now.
  • Three Laughing Cow cheese squares.  I like to eat one about every 1/3 of the way through my English muffin. 😀

Snack

  • Chobani Pomegranate Greek Yogurt – My first time trying this flavor and it was awesome!!  Loved the crunchy, juicy arils.

Lunch

  • Cobb salad with romaine, spinach, grilled chicken, hard-boiled egg, bacon, tomato, avocado, blue cheese, and a touch of mustard vinaigrette.
  • I stole a can of Coke from D’s office.  My throat has been sore & puffy so a soda sounded incredibly delicious and refreshing at that point (it still does).

Snack

  • Large, juicy black seedless grapes.  Delicious.

Post-workout

  • I stopped by a special women’s-only sale at the running store after my trip to the gym and scored two chocolate coconut balls and a cream cheese/chicken/bacon/toast appetizer while I walked around.  Does that sorta kinda count as my post-workout carbs + protein?  Not so much.
  • I had one Ghirardelli Peppermint Bark square when I got home.

Dinner

  • Two bowls of six bean soup with low sodium organic veggie broth, onions, celery, stewed tomatoes, and various spices.
  • A banana.

Exercise

  • 30 min. heavy lifting & abs, including crunches, leg lifts, cable rows, and lunges.  Also drop sets.  I love drop sets.
  • 15 min. stationary bike, level 7, above 85 rpm’s.

After the gym I stopped by the running store for the aforementioned women-only promotional sale.  It was pretty fab.  Free snacks, t-shirts, door prizes, free chair massages, a free pair of specialty running socks, discounts on everything in the store, and even deeper discounts when you bought a pair of running shoes.  Too bad I didn’t need a pair because I would have been all over that!  Loved the free socks, though.  I bought a pair of Super Feet inserts to replace my well-used and well-loved pair that I transferred over into my New Balances when I ended my relationship with Adidas Supernovas.

Tomorrow is a day absolutely full of meetings.  I don’t think I’ll get a chance to run as I had hoped so it may turn into a rest day.  Hope everyone is having a great week!

Quiet Weekend

Well, my other computer got completely owned by a virus on Friday, which was fun.

Saturday consisted of baking banana bread (my best recipe yet – so good!!), going for an easy 6 mile run in the snow (gorgeous – I took some pics with my camera phone, will post if any turned out well), and roasting a chicken and inviting friends over for dinner and to hang out until late in the evening.  It was a lovely day.

Today I spent the entire (!) day cleaning out the kitchen.  Holy crap.  I didn’t expect it to take the entire friggin day to go through all of my cabinets, weed out undesirables, and rearrange, but at least it’s done and it looks fab.  Will take some pics and post.  Now I have a nice little bundle for the thrift store.

Hope everyone had a terrific weekend. 😀

Greek Yogurt Banana Bread

Greek Yogurt Banana Bread

(My entry into the Stonyfield Farm Na Moo Ste Sweepstakes for bloggers.)

Ingredients

  • 1/2 cup butter, softened
  • 1 cup sugar
  • 2 large eggs
  • 3 ripened, mashed bananas
  • 1/8 teaspoon vanilla extract
  • 1/4 cup plain Oikos Greek Yogurt
  • 2 cups flour, sifted
  • 1/8 teaspoon salt
  • 1 teaspoon baking soda

Instructions

  1. Preheat oven to 375*F.  Lightly spray a bundt pan with nonstick spray.  Be sure to grease all the way up the sides of the pan and up around the middle tube.
  2. Sift flour, baking soda, and salt together in a bowl.
  3. In a separate bowl, beat butter, sugar, eggs (mixing briefly after each one), and vanilla extract together until fluffy.  Add mashed bananas.
  4. Add flour mixture slowly, mixing lightly after each addition. Do not overmix.
  5. Add Oikos Greek Yogurt.
  6. Pour into bundt pan.
  7. Bake for about 38-44 minutes.  Mine took precisely 41 minutes. 🙂
  8. Remove from oven and let sit for several minutes.
  9. Place a plate over the pan and, using mitts, turn the bread onto the plate.  It should come out easily.

Fresh out of the oven:

Such a handsome banana crust.

Plated:

Eaten:

Nom nom:

Enjoy!