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Weekly Menu

(Courtesy of Org. Junkie)

Weekly Menu for the week of 2/1-2/7 – Now that the days are getting longer and it’s time to come out of hibernation, I want to eat more protein, fewer carbs, and slightly less fat.  My goal is to gently make that change by eating more protein at lunch and dinner, and instead of using granola with my yogurt & fruit, I will use nuts & seeds.  In exchange for the added nuts, I will reduce my almond butter consumption and use a little bit less olive oil in my cooking. I will also add whey protein shakes here and there.

  • Monday
    • Lunch & snacks – Leftover 10-minute broccoli dish, orange, hard-boiled egg, sliced apple & almond butter
    • Dinner – Butternut squash risotto, crumbled turkey burger patties on fresh spinach, broccoli
  • Tuesday
    • Lunch – Salmon salad w/ carrots & Wasa crackers, orange, yogurt w/ apples and nuts, hard-boiled egg
    • Dinner – Butternut squash risotto, broiled steak, broccoli (note to self: soak beans overnight)
  • Wednesday
    • Lunch – Leftover salmon salad w/ carrots & Wasa crackers, low fat cheese stick, banana, orange
    • Dinner – Large pot of mixed bean soup
  • Thursday
    • Lunch – Leftover bean soup, yogurt with apples & nuts, carrots, hard-boiled egg
    • Dinner – Leftover bean soup
  • Friday
    • Lunch – Standing Friday lunch with friends
    • Dinner – Leftover bean soup
  • Saturday
    • Dinner – Veggie scrambled egg sandwich
  • Sunday
    • Dinner – Super Bowl Sunday – pizza with friends
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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)

My Day In Reverse

Random quote of the day:  “If you guys need to teleport, that’s fine.  Just let me know.”

D and I watched the pilot episode of “Flash Forward.”  I find the main character to be sufficiently cheesy but I like the other actors (especially the woman who plays his wife – hello, Penny from Lost!) and the premise of the show is interesting.  It definitely had a Lost-esque feel, and also brought to mind Journeyman with Kevin McKidd.  I’m looking forward to another episode.

I made chilli for dinner when I got home: lean ground turkey, organic chunky tomato sauce, pine nuts, low sodium chili packet, zucchini, mushrooms, dark red kidney beans, northern beans, garlic, EVOO, and a bit of water.  It was easy and delicious.  We had just enough left over for another meal so I can’t wait for tomorrow’s dinner!

For the first time in a month I went to swim practice tonight.  YAY.  I did not not not want to go (7pm when it’s raining and 50 degrees outside? No thanks!) but once I got about halfway through I decided I was thrilled to be there.  I shared a lane with a nice girl who doesn’t do triathlons but is a friend of one of the tri-ers and decided to tag along today.  She was a self-professed out-of-shape swimmer but her form was very good and natural.  She did fine but is probably pretty fast when her endurance is up to speed, no pun intended.

I don’t think a single person had printed out the workout :), including myself since we don’t have a printer set up yet, and the coach wasn’t there so we winged it.  I think I ended up doing:

250 warm-up

8 x 50 free (with one backstroke thrown in)

4 x 150 – pull 50, kick 50, swim 50

3 x 200 free

50 easy

At this point a bunch of people started forming random relays.  It looked fun.  I watched for a bit and then joined in at the very end.  I practiced a relay start (so fun!) and dove (dived?) off the block for the first time in forever, then sped down and back trying to stay light in the water.

That 50 sprint brought the total to 1950 yards.

It was an easy practice and I appreciated it.  I wasn’t interested in working my ass off tonight.  My goal was simply to propel myself along at my own steady rate and enjoy the feeling of using my muscles in the cool water…

reach and cut through the glass, roll, pull, recover, kick, total silence save for splashes and thoughts,

there’s the wall, pull, exhale bubbles, flip, feet snap and push, streamline, surface, feel your heart in your chest, the water against your forehead, long arms, light and smooth

Swimming feels like such a complete workout (if you use your legs like you’re supposed to; I’m not the most consistent kicker).  I love waking up the next morning and feeling slightly achy in places that don’t normally ache after a run or a typical day at the gym.  I think I’ve said this before but I find the post-swimming high to be the very best exercise high you can get.  I might even go so far as to say that it’s better than a running high and I love running.

I ate a ginger snap LaraBar around 5:30pm to top off my fuel tank for swim practice.

3:15pm: Hmm…I remember packing up a chocolate bar last week.

100_5070

There it is!

Yum x 3

100_5071

Around 3 I started craving chocolate.

(no water cooler yet so I needed back-up)100_5067

Around 2 I started craving a Starbucks frosted pumpkin scone.

Focus.  Water.

100_5063

1:00pm: Lunch was so-so.  I had a conference call to make, so I got slow take-out from the restaurant nearby.

100_5060

Chinese chicken wrap with veggies and cranberries.  It was a little too saucy and sweet.  I balanced it out with half of the pickle.  I ate all of the fruit.

Work was less lonely today!  Again, there were only three of us but this time one of those people was one of the software developers in the office next to mine.  We get along well and had a meeting together so it felt like a more normal workday.

We moved my filing cabinet this morning so I finally got to unload all of my files.  My office is mostly unpacked now:

100_5055.jpg

It’s not done but for now it’ll do.

Breakfast was a mug of coffee with skim milk, a sprouted grain english muffin with natural apple butter, and 3 Laughing Cow cheese squares.

No workout this morning.  I’m swimming tonight!

Soupy.

We are in the thick of moving.  The moving truck came through two offices on Monday and picked up big ticket items.  The painters finished the walls finally.  It looks pretty decent.  The president of the corporate park we’re moving into came by to check on us and said he was going to bring his wife by to look at the space because he loved it and maybe she’d do their basement like that.

The electricians are cabling, the builders are finishing an additional office in the suite, and I need to finish packing up my desk here in the old office.  My boss  expects several of us to be working out of the new office by Friday/Monday.  That doesn’t give me much time to finish up The Pile Challenge!  Pile 6 is still untouched, but the rest of the piles are pretty much gone save for some filing and action items.

I went to the gym for more weights on Monday followed by an easy three mile run.  This run was a little less sluggish than Sunday’s.  I’m getting there. 🙂  Tonight will be more weights.  I’ll save my next run for tomorrow.  It will probably be around the 3-4 mile range.

Monday’s dinner began with my picking up strawberry-banana smoothies made with skim milk on the way home from the gym.  Then I made egg & veggie sandwiches with 6 eggs (4 whites + 2 whole eggs, so D and I each got ~ 2 whites and a full egg), zucchini, spinach, a failed attempt to utilize some very antiquated mushrooms, a bit of shredded cheddar, and a light dusting of pepper and sea salt – all on toasted sprouted grain bread.  It was yummy and super easy. I’ve never claimed to be much of a cook so that’s how I roll most of the time.

Last night I was out late and feeling the need for junky comfort food so I got Wendy’s for both of us – a spicy chicken sandwich with honey mustard instead of mayo, fries, and a Dr. Pepper.  I ended up tossing most of the Dr. Pepper as it felt too much like I was just drinking syrup water.

I followed that up with lunch at Panera today.  I have been craving salt and bread by the bucket for the last several weeks.   My choices were the veggie soup and smoked turkey sandwich, both loaded with sodium.  The soup was tasty, though.  (Btw, my very favorite item at Panera is the black bean soup.)  I had soup at lunch yesterday, too.  It’s been a salty, soupy week.

I’m not sure what tonight’s dining delight will be but it will definitely need to be light after all of this heavy stuff!

I also need to finally cut the cord with that limp asparagus in the fridge.

Lean ‘N Mean Turkey Chili

This is one of D’s favorite dishes right now. I made it last night and had leftovers for lunch today.

Lean ‘N Mean Turkey Chili
Ingredients
1 lb. 99% lean ground turkey, thawed
1 can dark red kidney beans, rinsed
1 can black beans, rinsed
1 can no salt added diced tomatoes
several handfuls fresh baby spinach
generous sprinkling of pine nuts
3/4 cup all natural tomato sauce (more if you like a soupier chili)
minced garlic
extra virgin olive oil
1 packet of McCormick’s 30% Less Sodium Chili Seasoning Mix
water
Directions
Heat a couple of glugs of EVOO in a deep sauce pan over medium heat.
Add garlic to your liking. Cook briefly but don’t let it turn brown.
Add thawed ground turkey, breaking it up, and cook until almost all pink is gone. Add a tiny bit of water if things are looking dry.
Mix in seasoning mix, both sets of beans, diced tomatoes, pine nuts, about 3/4 cup tomato sauce (add more for a soupier chili), spinach.
Reduce heat and allow to simmer for about 5-8 minutes. Sometimes I add water during this step to reduce viscosity.
Once everything is heated through and the spinach is fully wilted, turn off the heat and serve. Enjoy!
Makes 4-6 large servings. More if you aren’t a pig like we are.