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Old 03-03-2012, 11:34 AM   #331
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Quote:
Originally Posted by oropendola View Post
S/C/F/P/C = 9.5/62/30/102/1439
B: coconut oil
B: Protein Shake Jay Robb
Planned:
S: Bug Juice no blueberries
L: Alfredo TJ Bolognese Pork Sauce
S: Chia Ricotta Bowl Breakfast no whipped cream
D: Glucomannan powder 1tsp, Beef Broccoli Alfredo Poblano
S: muffin in a mug, deviled egg

Capri, I tried baking the cookie dough. It was so good, I baked the other half too! Thanks for mentioning it. I gave hubby a taste and he liked it too.
-o
Hey hey! Team work - well works hehe. Thanks
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Old 03-03-2012, 04:22 PM   #332
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B:2 eggs/ bacon/ 2 C coffee/ greens+
L:small salad w/ ham/rst beef/cheddr chs/cukes/tomat's/ blue chs drsg
s:a version of the cookie dough posted above- only i used a little butter and unsweet german chocolate (the sweet from the dough worked well with the bitterness of the chocolate) cut up into little chunks/flakes.
D:grilled steak/lo carb coleslaw
I'm sure I'll a lc snack - maybe oneof those cookies and a cup of decaf...after all its the weekend!!
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Old 03-03-2012, 04:50 PM   #333
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Sounds good, lavajane!

I made up a new dessert/snack. 8 oz water, 1 squirt DaVincci SF blueberry, 1 heaping tsp Glucomannan powder and blend well in the Magic Bullet. 5 carbs 5 fiber. The flavors are limitless.
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Old 03-04-2012, 04:52 AM   #334
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Quote:
Originally Posted by oropendola View Post
From:


"Cortisol is a critical hormone with many actions in the body. Normally, cortisol is secreted by the adrenal glands in a pattern called a diurnal variation, meaning that levels of cortisol in the bloodstream vary depending upon the time of day (normally, cortisol levels are highest in the early morning and lowest around midnight). Cortisol is important for the maintenance of blood pressure as well as the provision of energy for the body. Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin release and maintenance of blood sugar levels. The end result of these actions can be an increase in appetite.

Cortisol has been termed the "stress hormone" because excess cortisol is secreted during times of physical or psychological stress, and the normal pattern of cortisol secretion (with levels highest in the early morning and lowest at night) can be altered. This disruption of cortisol secretion may not only promote weight gain, but it can also affect where you put on the weight. Some studies have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips. This fat deposition has been referred to as "toxic fat" since abdominal fat deposition is strongly correlated with the development of cardiovascular disease including heart attacks and strokes."

I know that an increase in insulin makes me gain weight...

Time to ask relatives to leave.

Keep up the good work. You've done the best you that could in a stressful situation and that's great!
-o

.... what do you guys think of this? its really interesting and i think it makes sense for me personally... but i dont know, im mostly a proponent of just plain ol' eating too much as an excuse for weight gain. i always see so many studies about different 'side' reasons for weight gain and they may be true- but its really not the true issue- like maybe 5 of those pounds people gain are from stress and 55 of them are from eating too much! haha and then the media will put a million studies out about miracle foods and research studies about smiling more makes you lose weight etc etc- and it makes me sad because i think americans clutch to these issues more (they are fascinating! and makes you feel a little better about your weight gain- at least for me it does!) and get 'distracted' about the real issues....

i so dont mean to tear this article up, just a side thought of mine! im in school now as a dietitian and i like to think i see on both sides- the dietitian side and the rest of the world's side (bc some dieititans seem to live in a fantasy world IMO! )
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Old 03-04-2012, 05:08 AM   #335
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Good morning. Today's menu:
B - 2 eggs
L - Egg and spinach salad
D - Egg salad
Have a great day,
Hope
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Old 03-04-2012, 07:43 AM   #336
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B: coconut oil
B: Protein Shake Jay Robb
S: Bug Juice
L: McDonalds Angus Bacon Cheeseburger BFC Way
S: Mock Cream of Wheat
D: Glucomannan powder 1tsp, Crab Quiche
S: Blueberry Glucomannan

Finally going to town today. Will see if Safeway has the full fat ricotta...and lots of other goodies.
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Old 03-04-2012, 07:47 AM   #337
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"L: McDonalds Angus Bacon Cheeseburger BFC Way"

Gosh I like those sandwiches SO much - the swiss and mushroom!! ~~~~
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Old 03-04-2012, 07:59 AM   #338
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"L: McDonalds Angus Bacon Cheeseburger BFC Way"

Gosh I like those sandwiches SO much - the swiss and mushroom!! ~~~~
I love them. I toss the bread and ketchup, wrap in lettuce. If McDs were closer...

Enjoy the day.
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Old 03-04-2012, 08:54 AM   #339
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Originally Posted by asdf1234 View Post
.... what do you guys think of this? its really interesting and i think it makes sense for me personally... but i dont know, im mostly a proponent of just plain ol' eating too much as an excuse for weight gain. i always see so many studies about different 'side' reasons for weight gain and they may be true- but its really not the true issue- like maybe 5 of those pounds people gain are from stress and 55 of them are from eating too much! haha and then the media will put a million studies out about miracle foods and research studies about smiling more makes you lose weight etc etc- and it makes me sad because i think americans clutch to these issues more (they are fascinating! and makes you feel a little better about your weight gain- at least for me it does!) and get 'distracted' about the real issues....

i so dont mean to tear this article up, just a side thought of mine! im in school now as a dietitian and i like to think i see on both sides- the dietitian side and the rest of the world's side (bc some dieititans seem to live in a fantasy world IMO! )
I agree/ for 99% of us we just eat too much of the wrong stuff and don't exercise enough . Unhealthy Food is so accessible to us and to get it we just hop in the car!
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Old 03-04-2012, 09:29 AM   #340
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Originally Posted by capricapers View Post
No, but I Googled and found this:

Don't make these if you are on induction or if cookies are
included on your trigger food list (if you have one) or if you
can't eat just one.

And, for JC, these technically are not low carb [ ] So,
here goes.

1 Stick butter 1 cup Splenda 1 Egg
1/2 tsp vanilla
2/2 tsp cream 1 1/2 cups almond flour
3/8 tsp salt
4/4 tsp baking powder 1-2 Low-carb chocolate bar(s)

does that mean 1 tsp if cream and 1 tsp of baking powder?
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Old 03-04-2012, 10:56 AM   #341
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IDK... that recipe looks kinda funky - 4/4 = 1 right? I'm thinking if the cake below needs a full tsp of soda - then the cookies might only need 1/4? But that amount of cream 1/2 tsp is so tiny. That amount of Splenda looks too high or is it me? I read the original again and she said she forgot to mention 1 TBS Oil with the other wet ingredients. A comment was written saying the carbs can be cut more by using Davinci syrup not Splenda.

this looks very doable, except it is a cake of all things.) BTW - oro's cookie dough recipe was super quick, easy and yum - even bakes - look for it below (but the cookies are oh so tender.)
Tracy's Toll House Cake

Ingredients:
2 cups almond meal
1 cup softened butter
5 whole eggs
3/4 cups Splenda
1/4 cup Brown Sugar Twin
1 tsp Baking Powder
1/2 tsp salt
2 tsp vanilla
1/2 cup sugar free chocolate chips

Directions:
Preheat oven to 350 degrees
In a mixing bowl cream the butter and the "sugars"
Add eggs one at a time mixing well with each egg.
Add almond meal, salt, baking powder and vanilla and mix well.
Add the sugar free chocolate chips.
Grease or spray with Pam a non stick bread pan. Flatten cake mixture into
pan. Bake for 50 minutes. Cool completely, preferably in the refrigerator.
Take the bread out of the pan and slice the cake down the center lengthwise
and then into 12 slices per length to end up with 24 "half" slices at 2.4gm
carb per slice. To stretch even further drop by teaspoonfuls onto a greased
cookie sheet and flatten out a bit, bake 8 or 9 minutes at 350.
Total carbs per recipe: 100


***** Found another cookie recipe - but these call for whey protein or soy flour as well*****


Chocolate Chip cookies (my version of Marias)

1 stick of softened butter or 8 Tbs. of coconut oil
1/3 cup sweetener (Splenda, etc.)
1 egg
1 cup almond flour
1/3 cup vanilla whey protein powder (no sugar)
1 tsp. baking powder
1 tsp. vanilla
One chopped up 70 percent Lindt bar or SF chocolate
chips

Preheat oven to 350. Mix softened butter with sweetener, vanilla, and egg. Mix almond flour with baking powder and
PP. Slowly add this to the butter mixture. Add chopped chocolate/chips to the mixture.

Then I use my cookie scoop and scoop the cookies onto a parchment lined cookie sheet (s). Then I flatten the cookies a little bit. Bake for 9 minutes until
light golden. Makes 18 cookies

http://www.lowcarbfriends.com/bbs/lo...on-marias.html

///////////////

Ingredients:

•1 cup almond meal/almond flour
•1 cup soy flour (original recipe used 1 cup whey protein powder)
•1 tsp baking soda
•1/2 tsp baking powder
•a pinch of salt
•1 cup unsalted butter (2 sticks), softened at room temperature
•1/2 cup Splenda sugar substitute (the original recipe wanted 3/4 cup Maltitol and 1/2 cup Splenda)
•2 tsp vanilla extract
•2 eggs
•100 grams low effective carb and sugar free dark chocolate bar, chopped in small pieces (the brand is Carb Safe and can be found at health food stores)

Last edited by capricapers; 03-04-2012 at 11:14 AM..
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Old 03-04-2012, 12:30 PM   #342
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yeah cap! I think you found the recipe for cc cookies I use to make! I remember they had protein powder in them and you had to pat them down a little.

I'm taking advantage of our cooler weather today and cookiing. Yesterday was a scorcher and I didn't dare turn on the oven!
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Old 03-04-2012, 01:12 PM   #343
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Stretching the Groceries for this weeks meals

This isnt grocery week so i gotta use what i have left...
making a shepherds pie for lunches

sun)Gonna try the pizza with the chicken/mozzerella crust for tonights dinner. Got the real thing for the family. I dont have a food processor so gonna try to use the processor blade on the stick blender. I have some canadian bacon i bought on quick sale last week in the freezer. I'll use that for a topping. and since its cooler maybe a soup of some kind.

mon)I have some coleslaw mix so chicken wings and coleslaw sound good for a nights dinner.
tue)Pork chops/brussel sprouts w butter/mashed cauli

wed)baked chicken/mashed cauli/broccoli

thur) use leftovers for brocc/cheese casserole

fri) PAYDAY!!! maybe some ribs?
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Old 03-04-2012, 04:31 PM   #344
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"yeah cap! I think you found the recipe for cc cookies I use to make! I remember they had protein powder in them and you had to pat them down a little." I'm taking advantage of our cooler weather today and cookiing. Yesterday was a scorcher and I didn't dare turn on the oven!"


Wasn't it SO nice today!! LOVE cooler weather - but BREEZY but I'll take it!

Let us know how the cookies turned out! I did a batch of the oro ones and Hubs ate two today (easy to eat them all) and I nimbled some crumbs... after today's LC pancakes (WORTH IT!), trying to be good.

"Gonna try the pizza with the chicken/mozzerella crust for tonights dinner."

I sure hope that turns out for you - it's just AWSOME! We're still enjoying it! I'm wanting to do the WC pie - I have recipes back to back and I'm doing like four or five a week... next is the WC pie and fresh LC Chia strawberry jelly and TVP oatmeal. and this new pizza crust recipe made out of button mushrooms. I put the picture as my avi as a demo.

Easy Vegetarian Pizza Crust

1 pint sliced button mushrooms, minced
1 cup packed mozzarella, shredded
1/2 cup Parmesan cheese, shredded
1/2 cup Parmesan cheese, grated
1 Tbsp parsley, dried
1 tsp basil
1/2 tsp onion powder
1/2 tsp garlic powder
Preheat oven to 425 degrees Fahrenheit.
Process mushrooms and cheese together. Mixture will resemble a coarse meal.
Press mushroom/cheese mixture on parchment paper on a cookie sheet.
Top with parsley, basil, onion, and garlic powder.
Bake for 10 minutes.
Let cool for 10 minutes.
Top with sauce, cheese, and then toppings.
Place under a broiler just until toppings are heated and cheese is golden.
Let cool for five minutes.
Slice and serve.
Nutritional information per 1/8 pizza (sans toppings): Calories: 88.75, Carbohydrates: 1.5 g , Fiber: 0 g, Net Carbohydrates: 1.5 , Protein: 8 g, Fat: 5.7g.

Last edited by capricapers; 03-04-2012 at 04:40 PM..
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Old 03-04-2012, 07:16 PM   #345
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today:
B: 2 eggs w. canadian bacon reg bacon and cheese
coffee w/ crmer
L: salad w/ lettuce/ rst beef/cheese/blue chs drsg
D: 2 1/2 slcs pizza(chkn crust) / shepherds pie
1 large lc cookie cup of coffee

Tried a couple new recipes today. From Linda's website I made the shepherds pie. It is good. A solid staple.
Then I tried the pizza with the chicken crust. The verdict is still out on it. It's not bad by any means but I don't know if I like it or Linda's deep dish better.
Then I tried to rustle up a choc chip cookie. but I was missing a couple of the ingredients so it came out KINDA like a cookie. It was still good with a cup of decaf!
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Old 03-05-2012, 04:09 AM   #346
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its going to be a rough day, have to spend a good amount of the day at school (during spring break ugh tons of work to catch up on) so that usually means crazy meals...

B- coffee w/HC & 2 spelndas
B- 3 eggs with CO

L- leftover shepherd's pie

L- chicken, ranche, bacon bits (ill probably need two lunches)

D- probably pizza chicken

gotta push the water, have not been good with it and although im losing every day, it feels like its just from being dehydrated.
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Old 03-05-2012, 06:49 AM   #347
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"Then I tried the pizza with the chicken crust. The verdict is still out on it. It's not bad by any means but I don't know if I like it or Linda's deep dish better."

Tell me about this deep dish pizza! That's a shame re the chicken crust pizza. I made it into a rectangle kinda thickish and cooked it alone until bubbly deep golden brown - then put the six tablespoon of sauce, portabellas, Canadian bacon and onion slices on it with more mozzerella. rebake. The only fault we found with it was too salty really. So, next one will have no additional mozzerella bacause without real pizza dough crust - all that salt in the cheese is a bit too much.

Yesterday:
B: CO Big Train LC pancake w/SF caramel syrup (12 carbs - and fantabulous!!) sausage, coffee w/ lt cream
S: CO
L: CO Cauli bisque, left over pot roast, mock mac & cheese
D: Taco lettuce salad

Today:
B: CO Old fashioned oatmeal 1/4 cup 2 Canadian bacon coffee w/ CO
S: CO
L: Deviled egg, celery w/ ranch, cheese
D: Sunny's BBQ restaurant LC style

water

Last edited by capricapers; 03-05-2012 at 06:53 AM..
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Old 03-05-2012, 11:39 AM   #348
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B-Coffee w/ 1 splenda and heavy whipping cream, 1 string cheese, 1 mini beef stick
L-2 deli turkey & Swiss lettuce roll ups, small pieces leftover pork, 4 smoked almonds, water, vit b
D-Chicken crust pizza as mentioned above
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Old 03-05-2012, 12:07 PM   #349
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Quote:
Originally Posted by asdf1234 View Post
.... what do you guys think of this? its really interesting and i think it makes sense for me personally... but i dont know, im mostly a proponent of just plain ol' eating too much as an excuse for weight gain. i always see so many studies about different 'side' reasons for weight gain and they may be true- but its really not the true issue- like maybe 5 of those pounds people gain are from stress and 55 of them are from eating too much! haha and then the media will put a million studies out about miracle foods and research studies about smiling more makes you lose weight etc etc- and it makes me sad because i think americans clutch to these issues more (they are fascinating! and makes you feel a little better about your weight gain- at least for me it does!) and get 'distracted' about the real issues....

i so dont mean to tear this article up, just a side thought of mine! im in school now as a dietitian and i like to think i see on both sides- the dietitian side and the rest of the world's side (bc some dieititans seem to live in a fantasy world IMO! )
I'm happy to see someone going into the field who has real experience with weight struggles and who has lived low carb. I've not found a dietitian who understands the real world of dieting and the head games that rule and ruin weight trials and tribulations. Mostly I got low calorie, low fat diets that didn't work for me. One gave me a cardiac diet which also didn't work (nothing wrong with my heart, that was her focus).

I don't take it as tearing up an article. The world is made up of many opinions. Without them there is no discussion. Without discussion we have stagnation.

I do know, for me, when I'm around my folks, I eat more. They argue a lot which stresses me out. I'm asked to take sides, which I won't do, and that stresses me out. The only comfort I've had from that is eating. It gave me a few moments of oblivion, escape from the craziness around me. We won't even go into how my dad thinks a size 10 is overweight.

I understand that for every study saying yay there is at least one saying nay. The nature of statistics is throw out the top and bottom results until you get the result you want. I know this because a friend of mine does statistics for studies done in a university. I was amazed and dismayed at the process.

Generally, if it makes sense to me, I look for more information. Mostly it's a head game for me. If I'm having trouble eating foods that are good for me, I find any way to keep me on track. If that's delusional, I'm OK with that. I've been derailed more times in my life because of my thoughts than the food I put into my mouth.

On my road back to low carb this time, I took a side trip to "shrinkyourself". It helped me get my head in order so I could start putting the foods that work for me, rather than my comfort foods, into my mouth. Some will poo-poo this as armchair psychology. It helped me to see where my real issues were. Some I worked through myself. Others I sought help from a psychologist in town.

Now I tell my folks, "I'm not getting involved in that situation. Let me know what you decide." Do you have any idea how liberating that is?

I was trained to use food in inappropriate ways for my body. I'm breaking those habits.

I wish for all of you peace of mind and a weight that makes you happy.
-o
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Old 03-05-2012, 01:56 PM   #350
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Beautiful tome!! Just wonderful!!
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Old 03-05-2012, 03:30 PM   #351
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i totally get you, o! and sometimes i do wonder how my fellow classmates plan on helping out their clients when they seem to not get how difficult weight issues are in this country (apparently we grew up in very different households! ), they know the facts but they dont seem to understand somehow....of course i havent figured it all out yet but i ask myself 'would i recommend this diet to my clients?'- and so far my answer would be: most of the time, No (dont shoot me! hehe), and I have my reasons, I just can't ignore certain aspects. but will i be honest with them and let them know the facts as i see it? Yes. they need to know the facts and decide for themselves by weighing the pros and cons. ill definitely be one of those, 'believe me, i get it' dietitians

comment on the heart diet- yeah we do push that hehe. its not that they are thinking anything is wrong with your heart, its just one of the overall healthiest diets that has shown to keep the weight off in the long run while also promoting heart health which we all know is a huge problem but i believe you do what works best for you in the end. i personally have found i do not work well with low cal diets either and i am more of a fan of getting to a healthy weight while i am young before the problems of those pounds increase as i get older- and it gets harder for them to come off. i worry about that. so for a lot of clients who are facing middle age and have obesity issues- the pounds do matter with health and sometimes you have to do what you have to do!

i do not have it all figured out and i do feel i am balancing on the fence sometimes. but maybe that will make me seem more real to my future clients and will respect and trust me more for the honesty? I hope so!
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Old 03-05-2012, 06:40 PM   #352
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Quote:
Originally Posted by asdf1234 View Post

i do not have it all figured out and i do feel i am balancing on the fence sometimes. but maybe that will make me seem more real to my future clients and will respect and trust me more for the honesty? I hope so!
I'll be rooting for you. We certainly need someone in the know and not someone spouting what they've always spouted.

If you figure it out, write a book.
-o
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Old 03-05-2012, 06:42 PM   #353
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Meal-a-thon expanded

Alfredo Beef Cauliflower Rosemary Casserole
Mac and Cheese Cauliflower Hamburger
Cheesy Cabbage Ground Beef (does not freeze well)
Hot Italian Sausage Tomato Alfredo
Jenni-O Mild Sausage in Poblano Sauce
Persian Lamb and Spinach
Chicken Tenders and broccoli Asiago

Fairly simple recipes. If any catch your eye, let me know and I'll post the recipe.
-o
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Old 03-05-2012, 08:05 PM   #354
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Start Date: This time, February 18, 2012.
new to an honest effort

I've jumped in and out of low carb for years, but I'm trying to change my whole way of living with food. It's ruled me too long. Was just trying to be mostly low carb but now going to do it better. diabetic since 1995. Not below 250 lbs since I was 22 and I'm 55. Was up to 305 10 years ago. Down to 265 and back up to 285 before I decided this is it.

B 2 fried eggs and 3 oz deli ham coffee w/ coconut oil
s#1 3 oz roasted chicken w 2 tbsp Miracle Whip
L 1 can tuna light pita 2 tbsp MW 2 baby dills 1 c lettuce 2T Ranch (too much)
s#2 1 T Peanut butter
D 6 oz beef patty 1/2 c onion 1/2 c broccoli 1/2c mushrooms
s#3 decaf w Coconut Oil 1/2 c carb smart ice cream

Went back to read Atkins plan. Sigh Still gotta think less food.
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Old 03-05-2012, 08:35 PM   #355
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sooznd!!!! I also do better with less daily food/calories.

~~~~~~~
As mentioned in post #351 above, I made the chicken crust pizza!!!! DH said it is pretty d*mn good! We have a winner! I topped it with canned, drained artichokes, shaved parmesean cheese, on alfredo sauce.
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Old 03-06-2012, 04:29 AM   #356
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welcome snooznd! your meal plan sounds like me- probably too much food! that was my problem too in the beginning, now i am able to eat less after being on for awhile and less dependent on sweet snacks, which you will probably see decrease as you go along too. some people believe in going cold turkey, strict induction, but it took me a couple weeks to build up to that. so maybe you need to ease into it in order to be successful and not feel restricted and binge. since you seem like you are dedicated, just read your body and try and not beat yourself up if its a little harder at first (but realize we ALL beat ourselves up over the silliest of things ). as you go on, you will be less dependent on those sweet snack breaks

Mac and Cheese Cauliflower Hamburger
Cheesy Cabbage Ground Beef (does not freeze well)

mmm those look good (im a cheese person ) and simple, which is what my life needs right now! honestly, i have never cooked with cabbage, i only eat it on st. pattys day but it looks good. are they on LS' page or is it a personal recipe of yours?

speaking of which, i know how sodium filled corned beef is, but thats the only thing wrong with it right? itll be nice to have a holiday where i dont have to look like im dieting! my mom makes the irish dinner so no cooking either! its my favorite holiday, food wise (we are an irish family that doesnt drink on the holiday )- my favorite dinner of the year too bad im missing on the treats and soda bread but its worth it!

anyone has any irish potato recipes to share (coconut, cinnamon, sugar rolled up ball)?!? i heard that is a regional treat but i figured i would ask anyway!

Last edited by asdf1234; 03-06-2012 at 04:30 AM..
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Old 03-06-2012, 04:53 AM   #357
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Good morning to all. Didn't get here yesterday since I had to be away.
May do the fat fast today to get things moving a little more.
Today's menu:
B - Coffee
L - Spinach Salad or cabbage, cream cheese muffin
D - avocado & maybe another cream cheese muffin
Lots of water
Hope all have a great day,
Hope
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Old 03-06-2012, 07:02 AM   #358
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B- coffee w/ HC & 2 splendas
B- scrambled eggs in CO

L- baked chicken with cheese and spices

D- have to eat at a restaurant for a food&culture assignment; plan to just taste test anything that looks carby and have a sensible entree. thats why im trying to eat clean the rest of the day.... wish me luck, im nervous its going to hurt the scale depending on what i have to test!
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Old 03-06-2012, 08:17 AM   #359
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Quote:
Originally Posted by asdf1234 View Post
speaking of which i know how sodium filled corned beef is, but thats the only thing wrong with it, right? itll be nice to have a holiday where i dont have to look like im dieting! my mom makes the irish dinner so no cooking either! its my favorite holiday, food wise (we are an irish family that doesnt drink on the holiday )- my favorite dinner of the year too bad im missing on the treats and soda bread but its worth it!

anyone has any irish potato recipes to share (coconut, cinnamon, sugar rolled up ball)?!? i heard that is a regional treat but i figured i would ask anyway!
asdf, I've read corned beef is allowed on the program. If you look at the label, the carb content is

~~~~~~~~~~
Today's menu:
B-Coffee w/ splenda and heavy whipping cream, 2 pieces bacon, 1 boiled egg
L-Iceberg lettuce w/ leftover chicken crust pizza topping
D-Steak salad
S-(If needed) cucumber w/ ranch dressing
vitamins, water all day
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Old 03-06-2012, 09:21 AM   #360
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B- 3 scrambled eggs with a little shredded cheese and bacon bits

L- 2 hebrew national hot dogs (no fillers, additives, 1 carb each) and small side salad,

D- 4 oz of steak with steamed broccoli and small side salad

S- 1oz string cheese
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