Weekly Menu

(Courtesy of Org. Junkie)

Here’s our weekly menu from the past week (1/18-1/24) and what we really had in red:

  • Monday
    • Lunch & snacks – Tuna sandwich with mustard and fresh spinach on wheat, small orange, carrots w/ almond butter, one low fat cheese stick
    • Dinner – We are having guests over and they are bringing dinner.
  • Tuesday
    • Lunch – Tuna sandwich with mustard and fresh spinach on wheat, veggies, orange, yogurt w/ apples and granola, nuts (Crab & shrimp melt with fruit salad courtesy of work, carrots & almond butter, orange, banana, granola bar)
    • Dinner – Large pot of ribollita
  • Wednesday
    • Lunch – Leftover ribollita, strawberry greek yogurt, low fat cheese stick, carrots, banana
    • Dinner – Leftover ribollita
  • Thursday
  • Friday
    • Lunch – Standing Friday lunch with friends
    • Dinner – Leftover butternut squash dish (Lean turkey chili w/ leftover sour cream)
  • Saturday
    • Dinner – Leftover butternut squash dish or odds & ends (Game night! Homemade pizza w/ pepperoni & veggies, chocolate chip cookies from scratch)
  • Sunday
    • Dinner – Leftover chili

Weekly Menu for the week of 1/25-1/31

  • Monday
    • Lunch & snacks – Salmon salad w/ mutli-grain Wasa crackers, orange, zucchini spears, one low fat cheese stick, diced apple & yogurt w/ granola
    • Dinner – Farro and Roasted Butternut Squash (Again!  I have leftover squash and cheese and another onion, and finally found farro!  It was delicious the first time so I have no problem doing this again.)
  • Tuesday
    • Lunch – Leftover salmon salad, veggies, orange, yogurt w/ apples and granola
    • Dinner – Leftover butternut squash dish
  • Wednesday
  • Thursday
    • Lunch – Some sort of sandwich, yogurt with apples & granola, zucchini spears, orange
    • Dinner – Leftover broccoli dish
  • Friday
    • Lunch – Standing Friday lunch with friends
    • Dinner – Poached eggs, multi-grain pancakes, and fruit
  • Saturday
    • Dinner – Odds and ends
  • Sunday
    • Dinner – Super Bowl Sunday – pizza with friends (reminder to self: soak beans overnight for eight bean soup on Monday)

Weekly Menu

(Courtesy of Org. Junkie)

Confession:  For the first time in my life, I am really enjoying having a weekly menu plan.  It has not only made my life easier during the week and saved me from almost-daily dinner waffling with D (“What should we have for dinner?”  “I don’t know, whatever you want.” “I dunno, what do you want?”  “I don’t know.” “Aghhh, I hate this!”), but it has also saved me money and trips to the grocery store.  The small block of time on Sundays spent planning our meals for the week provides much more payback than flying by the seat of my pants.

Because I’ve had leftovers for lunch and “planned” how we would use the produce and refrigerated foods in our house, there has been less food wasted.  I’ve also spent less money on food this month than normal, yet I feel as if we are eating better than ever.  Once again, allowing myself the flexibility to swap meals among different days has been key.

Here’s our weekly menu from the past week (1/11-1/17) and what we really had in red:

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 with veggies, orange, banana, low fat cheese stick
    • Dinner – Mushroom casserole
  • Wednesday
    • Lunch – Leftover mushroom casserole, strawberry greek yogurt, low fat cheese stick, carrots, banana (hamburger with cheddar, lettuce, tomato, mustard, fries courtesy of work; yogurt/apples/granola for snack)
    • Dinner – Veggie lasagna
  • Thursday
    • Lunch – Salmon salad, yogurt with apples & granola, zucchini spears (leftover mushroom casserole with yogurt/apples/granola and veggies)
    • Dinner – Girls’ Night for me; leftover veggie lasagna for D
  • Friday
    • Lunch – Standing Friday lunch with friends (no Friday lunch this week so I had leftover veggie lasagna, raw veggies, a low fat cheese stick, apples/yogurt/granola, and a banana spread throughout the day)
    • Dinner – Easy mushroom sauce on whole grain pasta with veggies on the side (breakfast for dinner – hash browns cooked in olive oil, veggie scrambled eggs w/ a sprinkle of cheese, and donut holes with guests as a treat 🙂 )
  • Saturday
    • Dinner – Breakfast for dinner (whole grain pancakes, hash browns cooked in olive oil, scrambled eggs w/ cheese and veggies) (leftover veggie lasagna & veggie scrambled egg sandwiches on sandwich thins)
  • Sunday
    • Dinner – Lean turkey burgers with thick slices of fresh mozzarella, spinach, mustard, and any leftover mushrooms

Weekly Menu for the week of 1/18-1/24

  • Monday
    • Lunch & snacks – Tuna sandwich with mustard and fresh spinach on wheat, small orange, carrots w/ almond butter, one low fat cheese stick
    • Dinner – We are having guests over and they are bringing dinner.
  • Tuesday
    • Lunch – Tuna sandwich with mustard and fresh spinach on wheat, veggies, orange, yogurt w/ apples and granola, nuts
    • Dinner – Large pot of ribollita
  • Wednesday
    • Lunch – Leftover ribollita, strawberry greek yogurt, low fat cheese stick, carrots, banana
    • Dinner – Leftover ribollita
  • Thursday
  • Friday
    • Lunch – Standing Friday lunch with friends
    • Dinner – Leftover butternut squash dish
  • Saturday
    • Dinner – Leftover butternut squash dish or odds & ends
  • Sunday

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)

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!

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!