Maintainence Menus

[BellaHMB]

Im here!

I have been eating pretty much the same thing

B: flax muffin with coffee
s: Greek yogurt with blueberries, a few walnuts
L: rotating protein including chicken or burger or ? Salad most days
D: Tonight is salmon and butternut squash- YUM!

Trying not to eat too many nuts. Oh and I have been making the oopsie rolls
and I really like them!

Bella

[Prairieprof]

Heh, I too had a flax muffin and half a Greek yogurt with protein powder for breakfast. For lunch I'm having some leftover shrimp scampi over French-cut green beans, and probably the other half of the yogurt. For dinner a turkey burger and some kind of vegetables or salad.

[LaurieRobo]

I've been here and eating and working out... same as usual. Too lazy to post - actually work has been busy!

B: coffee/ cream - flax pancake w/ butter

S: 1 piece crustless cheese cake

L: 2 oopsies and chicken salad

D: not sure yet - I have left over chicken - I'm not hungry so nothing sounds good...

Workout: 30 on elliptical and 15 walking hills on the treadmill @ lunch where I workout w/ PT - Sidelined from running because of a re-injured tendon behind my knee from this summer (running is the only thing that hurt it ). Besides it's single digits here w/ negative wind chill BRRRRRRR....

[Prairieprof]

The flax pancake is new to me and sounds intriguing ... can you post a recipe or link? Thanks!

[LaurieRobo]

I kinda wing it on the pancakes - just like I cook LOL

This am:

2 tbls golden flax
1 large egg
1 tbls melted coconut oil
dash of nutmeg and cinnamon

I mix it up and cook in butter (3 small pancakes) - I served them topped w/ butter. You could add a bit of SF pancake syrup or davinci's.

Sometimes I add a tbls vanilla protein powder or a few drops of vanilla cream stevia to the mix. I am really trying to cut out my sweeteners or keep them to a minimum but these are good without them.

I also have a bag of flax-z-snax strawberries and cream hot cereal mix that I have used a couple tablespoons in the same way.

This stays with you for a good while!

[LaurieRobo]

YUMMO - best dinner tonight

I had to make oopsies anyway... so....

Oopsie waffles - I added a 1/2 scoop of vanilla protein powder, cinnamon and nutmeg to the yolks and cooked em' up in the waffle maker.... MMMM

Served em' up with butter and breakfast sausage - I love breakfast for dinner!!!!

[BellaHMB]

This afternoon I had an oopsie with cream cheese and smoked salmon!

Laurie, whats the carb and calorie count on those pancakes?

Bella

[LaurieRobo]

Quick Fitday for - flax, egg and CO is

Calories Eaten Today
grams cals %total
Total: 252
Fat: 23 208 84%
Sat: 13 120 48%
Poly: 1 8 3%
Mono: 3 24 10%
Carbs: 5 2 1%
Fiber: 4 0 0%
Protein: 9 37 15%
Alcohol: 0 0 0%


That doesn't include butter cooked or topped or the dash of nutmeg/cinnamon.. Perfect ratio for my WOE!

[LaurieRobo]

mmmm.. smoked salmon and sliver of onion on an oopsie and cream cheese sounds devine!

[Loretta V]

Laurie that oopsie waffle sounds very good. I wonder if I can use some shredded zucchini in that mix with an egg, a little protein powder and some vanilla davinci. You have given me an idea for tomorrow's breakfast.

[BellaHMB]

Thanks Laurie. I dont have any coconut oil- could I use something to replace it?

Bella

[Prairieprof]

Thanks -- that sounds like a fun variant to try!

[LaurieRobo]

Originally Posted by BellaHMB

Thanks Laurie. I dont have any coconut oil- could I use something to replace it?

Bella

I'm sure you could sub some melted butter for the CO or 1/2 tbls butter and 1/2 tbls davinci's - I prefer the CO cause it's a way for me to get it in that isn't CO bark I try to get my 3 tlbs in somewhere during the day

Loretta, Let me know about the zuch in the waffles... maybe a dash of garlic and some savory spices or a bit of cheese would be good too!

[Loretta V]

Laurie here is the original recipe for the zucchini fritters that I posted a while back:

Put some olive oil in a non-stick skillet
Get out your mini chopper.
Chop half a small zucchini into small enough chunks to fit inside the mini chop. Add an onion slice, some fresh parsley, garlic salt, coarse black pepper, a little parmesan and whatever else you like. Break two eggs into the chopper on top of everything and whirr until the zucchini is chopped up to your favorite grate.

Spoon this mixture into the hot-ish oil about two heaping teaspoonfuls per mound. You'll have room for 4. Cook until they firm up enough to flip over and cook on the other side until brown and cooked through--just a few minutes. Repeat with the remaining batter while you add a little dab of sour cream onto each of the cooked fritters.

It is not my recipe but I got it from a gal named Lin on the Golden Thread.
I tried it today with the vanilla protein powder and davinci syrup, it was really good to.

Tuesday's lf & lc menu

• 1/2 decaf black coffee, 4 cups all day
  Brunch: zucchini fritter made w Vanilla protein shake mix, davinci vanilla syrup
  1 egg, sauteed in CO. Oh and zucchini
  1:00: 4 carb clever peach slices
  4:00: banana w 2 tbs bean-CO-peanut butter
  6:00: crock pot chicken
  mock mashed pot
  butternut squash
  2 cups mixed greens, fresh veggies, bacon bits, 2 T lc poppyseed drsg
  6 oz wine
  Snack: pistaschio nuts, CF diet soda

60 oz water

Exercise workout upper and lower body. No walk, cancelled due to rain, rain, rain,

[BellaHMB]

Thanks Laurie, I will try your recipe!

Bella

[LaurieRobo]

Loretta - sounds good!!!

B: Coffee w/ cream - 2 oopsie waffles, fried egg in a bit of butter and a slice of cheese

S: 1 pc crustless cheesecake -

L: leftover sliced chicken and a meatball, with a tiny bit of sauce and mozarella melted... oopsie w/ butter

D: Craving an omlet - with whatever is left up for leftovers in the fridge


S: yogurt/creamcheese/chia seed/cream whip

Workout: 20 minutes walking hills on the treadmill and 45 minutes w/ Personal Trainer - butt kicking workout today!

[Loretta V]

Gonna try the oopsie rolls when I get some time.

Wednesday's lf & lc menu

• 1/2 decaf black coffee, 5 cups all day
  Brunch: 1 flaxmeal bread w sb light, 1 soft boiled egg
  1:00: pumpkin bar, left over chicken thigh
  4:00: 3 homemade almond flour cookies
  6:00: Cajun pork chop
  cauliflower salad
  butternut squash
  2 cups mixed greens, fresh veggies, bacon bits, 2 T V&O drsg
  6 oz wine
  Snack: 2 slices 40% less fat bacon, few soy nuts, CF diet soda

60 oz water
Walk 3.12 miles, snowing today. Exercise workout upper and lower body 30 min.
Any of you have a good recipe for baked cabbage?

[LaurieRobo]

B: coffee w/ cream - oopsie waffle w/ peanut butter - and egg cream cappuccino (recipe below)

S: last piece of crustless cheesecake

L: chicken salad and 1 oopsie

D: Wednesday - steak and salad -


Workout - 35 MINUTES SHOVELING THE END OF MY DRIVEWAY TO GET OUT - Ice encrusted snow...

Lunch: 7 miles on the elliptical (55 minutes) - missing running today - at least 5 more days off.... blech!

Egg Cream Cappuccino

About 5 oz leftover HOT coffee

1 tsp vanilla extract
1 or 2 eggs yolks
splash of heavy cream
couple drops english toffee stevia

About a 1/2 cup boiling water

Put coffee in a large mug. Whip up van, egg, cream and stevia with braun mixer, blend until frothy. (30 sec?) - Slowly add boiling water and blend. Pour into mug with the coffee. Sprinkle top with nutmeg... yummo

[LaurieRobo]

- DAY

B: oopsie waffle w/ butter and 2 HB eggs

L: My Honey took me out - we went to 99's not a lot of options around where I work -

Bacon cheese burger served over a cesar salad - Came back to the office and had one strawberry from an Edible Arrangement someone here got at work.

D: we are still in the deciding phase - but thinking veal saltimbucco (sp.)


No workouts today - day off

[Loretta V]

to you all!!!

St. Valentine's Day menu lf & lc

1/2 decaf black coffee, 4 cups all dayB
Brunch: zucchini, Italian turkey sausage half, onion sauteed in CO topped w parm cheese
12:30: 1/2 granny smith apple
4:00: 2 tbs bean-CO-peanut butter, banana
6:00: left over pot roast
mock mashed pot
baked cabbage
2 cups mixed greens, fresh veggies, bacon bits, 2 tbs ranch drsg
6 oz wine
Snack: lc half tortilla w half slice mozrealla cheese, grilled in co, CF diet soda
70 oz water
Regular exercise today. Enjoying my single red rose. No calories.

[BellaHMB]

Let's see....

B: flax muffin, yogurt with walnuts
s: oopsie with almond butter
L: salmon patty, 1/4 cup butternut squash soup
s: 1/2 fruit and nut bar
D: we are going out, probably a chicken salad.

Bella

[Loretta V]

Friday's lf & lc menu

• 1/2 decaf black coffee, 4 cups all day
  Brunch: light & fit yogurt, 3 carbs, Vanilla flavor, FINALLY
  1:30: strawberries w splenda
  4:00: sf jello w cream
  6:00: fish from fish fry
  white beans
  2 cups mixed greens, fresh veggies, bacon bits, 2 T V&O drsg
  6 oz wine
  Snack: dry roasted, unsalted peanuts, CF diet soda

70 oz water
Walk 3.12 miles. No exercise workout today.

[Prairieprof]

Hey Laurie, I tried the flax pancakes this morning! I liked them, though I let them get a little overdone, never having been a pancake-maker. A nice variant on the muffin! Had them with some cottage cheese on the side.

I added a little bit of almond flour and protein powder (and did find that I needed 1/2 a packet of splenda on them for my taste). I noticed that you specified "golden flax" in the recipe, but I only have regular ... what's the difference, exactly? I've seen both in the store but didn't know which to get.

[LaurieRobo]

Glad you liked them... I sometimes vary and add almond meal or Pro. Powder too... depending on the mood. As I am weaning off artifical sweeteners, (mostly anyway) I am finding I am not missing them. Before I would add a splash of davinci's too for a little more flavor. Now I am big into using lorann oils for flavor and a touch of stevia if I need it.

I just prefer the taste of golden flax, it is lighter in color and doesn't give things that greyish color of regular flax. They aren't that different that if I can't find golden - I buy regular.

[Prairieprof]

Huh, never heard of the lorann oils; I'll have to investigate that. I'll try the golden flax too, when I get through the next unopened box of regular flax ... I'm trying to cook with it only once a week or so, so it lasts a long time!

[Loretta V]

Thursday's LF & LC menu

• 1/2 decaf black coffee, 4 cups all day
  Brunch: 1 oopsie roll, 1 soft boiled egg
  12:30: tacoless taco salad w turkey chili
  4:00: banana w bean-CO-peanut butter
  6:00: left over ribs and kraut
  2 cups mixed greens, fresh veggies, bacon bits, 2 T lc poppyseed drsg
  6 oz wine
  Snack: half lc tortilla q half slice of mozrella cheese, grilled in CO, CF diet soda

Not sure if I have seen the Golden Flax, I will keep my eyes open.\
I made the Ooopsie rolls this morning and had one for breakfast with my egg. They turned out fine but were a little thinner than I expected.