Wendy Chant Menus

[LC Woe is me]

W11, D3 Carb Up
M1: Power Oats, coffee (eliminating cream for now)
M2: Burger King Whopper Jr., onion rings (couldn't finish them!!!!)
M3: Shepherd's Pie
Weird day, wasn't hungry between meals and too late to drink last shake, so didn't. Did water and elliptical. Weighed this am and down 2 lbs. Yippeeeee!

W11, D4 Baseline
M1: Scrambled egg sandwich w/2 slices EZ bread, LF chipotle mayo
M2: Turkey/Lite Laughing Cow sandwich on 2 pieces EZ bread
M3: Slim Fast LC shake
M4: Big Salad with chik, celery, tomatoes
M5: Shake or SF Fudgcicle

Vladis - something that has helped me is to cut back on fats. I noticed you are having cream, reddi whip, cheese, mayo, and salad dressing. Try to see how often per day you are using these items. I had done Atkins before and wasn't used to watching fat intake much. I realized I needed to use lower fat items or adjust my portions to keep at the 20 grams of "B" fats per day. Just an idea to consider.

[LoriSax]

Alot of times for a P/O meal and a carb down day, I have an Atkins shake. Does anyone have any ideas of something I can eat that is a whole food?? Could I do some peanut butter, a T. or so??
Lori

[McSurf]

Originally Posted by LoriSax

Alot of times for a P/O meal and a carb down day, I have an Atkins shake. Does anyone have any ideas of something I can eat that is a whole food?? Could I do some peanut butter, a T. or so??
Lori

I agree. When can we use peanut butter? Wouldn't it be an O as LoriSax, but then what as protein with it?

Blessings,
Cindi

[kelley17]

Originally Posted by LoriSax

Alot of times for a P/O meal and a carb down day, I have an Atkins shake. Does anyone have any ideas of something I can eat that is a whole food?? Could I do some peanut butter, a T. or so??
Lori

Originally Posted by McSurf

I agree. When can we use peanut butter? Wouldn't it be an O as LoriSax, but then what as protein with it?

Blessings,
Cindi

Lori - for P/O meal on carb down day I will have a hard boiled egg or sometimes even a deviled egg, or turkey wrapped around a cheese stick.

As for PB - You can have 1 TBS a day and it is counted as a fat. On baseline days I will make a PB and NO Sugar Jam sandwich on EZ BREAD. On carb down days, I just do a tbsp of PB and grab some turkey or a protein shake as well.

[LoriSax]

Thanks Kelly!!
Lori

[LC Woe is me]

You can also mix protein powder to your peanut butter, just add a little water for easier mixing.

[LC Woe is me]

Actually came on to post menus from the weekend - I wrote them down, so instead of posting I think I'll come back later and just post starting today. I did pretty well, had slight run in with some dark chocolate wafer cookies! 2 carb downs in a row this week, so that should help my case. Week 12 which is Week 5 so accelerated next 2 weeks. TTFN

[Jupiter]

Originally Posted by kelley17

Hey there - I think from reading the other posts - it depends on your particular protein shake. Some have about 6 gm of fat and those you wouldn't need to add fat. I was adding 1 TBS to mine which have 0 fat but have dropped it down to about 1 tsp due to the strong flax oil taste in my vanilla shakes and it seems to keep me satisfied. I think once we get past week 1 no added fat is needed since we get more variety in our diet. Again, I'm going by what I've read from others since I still don't have my book yet, but it is on the way

Is flax oil the only way to add fat to a shake?

[livinagain]

Hello I am having a slow progress so I thougt I would put my meal plans on here so I can get some input

week 4 day 1 baseline
M1 ez bread one piece with butter, protein shake
M2 veggie soup (mostly broth) 1 cup
ez tortilla with 3 oz deli chicken fat free, very thin layer of herb and
garlic cream cheese and cucmbers All this as a wrap
M3 atkins Shake
M4 broccoli soup (made with broth and cottage cheese)
salad with 3oz chicken tbl spoon garlic dressing
M5 protein shake

Nina

[McSurf]

Thanks, Kelly and LCwoeisme. Glad we can have PB!

Blessings,
Cindi

[kelley17]

Originally Posted by Jupiter

Is flax oil the only way to add fat to a shake?

some people have used coconut oil but be careful that is a saturated fat. you can also add PB to your protein shake.

[kelley17]

Originally Posted by livinagain

Hello I am having a slow progress so I thougt I would put my meal plans on here so I can get some input

week 4 day 1 baseline
M1 ez bread one piece with butter, protein shake
M2 veggie soup (mostly broth) 1 cup
ez tortilla with 3 oz deli chicken fat free, very thin layer of herb and
garlic cream cheese and cucmbers All this as a wrap
M3 atkins Shake
M4 broccoli soup (made with broth and cottage cheese)
salad with 3oz chicken tbl spoon garlic dressing
M5 protein shake

Nina

Nina - looks pretty good but you should have protein at every meal for baseline and carb down. so add some protein to that soup. Also if you are still hungry you probably need to up your protein servings.

[kelley17]

M1: egg salad
M2: protein shake
M3: salad w/hot dog (forgot my lunch had to make do with what was available)
M4: handful of almonds
M5: protein shake

[LoriSax]

Hi there Kelly,
I asked this on the Challenges thread, but there is so much, so fast there, I think it got lost. I really would appreciate your input!! I am a person who likes to plan ahead, so forgive for this question when I really don't have to worry about it for about 2 weeks, BUT....next week is my week 7, and my first week of Maintenance. Week 8, my 2nd week, will be Thanksgiving week. Now, I know we get a cheat day in a maintenance week, but Thanksgiving is on a Thursday, and I will not have 5 baseline days in a row. So, should I still follow the Maintenance week and not worry that there are not 5 baseline days in a row,(my new week starts on a Monday), or do the schedule for a Holiday week that Jerri posted:
Mon-Baseline
Tues-Carb Down
Weds-CarbDown
Thurs-Cheat Day
Friday-Carb Down or Baseline
Sat.-Carb Up
Sunday-Baseline.

If you think I should follow Jerri's schedule, what should I do my next week, do another Maintenance week, or do the 5 Carb down days, and start over??? Thank You for your expert opinion, I appreciate it!! You should open your own forum entitled 'Ask Kelly'!!
Thanks Again,
Lori

[sophiasapientia]

Week 2, Day 1 Carb Down
1 -- Chocolate Power Oatmeal
2 -- 1/2 side order of gyro meat & small greek salad (no dressing or high carby veggies), coffee w/splenda and creamer
3 -- Atkins Shake
While out & about -- Decaf w/ Splenda, a little creamer and cinnamon
4 -- Leftover gyro meat & steamed broccoli
Exercise: 3 miles Walk Away the Pounds

Week 2, Day 2 Carb Down
1-- Cottage cheese
2 (at Ruby Tuesdays) -- 1/2 Baked potato, 1/2 petite sirloin, broccoli, coffee w/ splenda & creamer
3 -- Atkins Shake
4 -- Very small piece of leftover sirloin, cheese stick, mixed greens
Exercise: 3 Miles Walk Away the Pounds


Week 2, Day 3 Baseline
1-- 1/2 baked potato, cottage cheese
2 -- Cream of wheat, very small piece of leftover steak
3 -- Atkins shake
4-- LC Apple Pork Chop (made w/ apple cider vinegar ...yum!), roasted veggies
5-- Atkins shake
Exercise: 3 miles of mall walking

[livinagain]

I had the soup with a wrap with 3oz of turkey is that enough protein.

Also ? if I cant eat all the crepes in the morning can I split it up for meal 2.

Another ? I eat some breakfast say toast (EZ OF COURSE ) then drink a protein shake on the drive into work so roughly I eat the carbs and protein over an hour span is that ok.

Originally Posted by kelley17

Nina - looks pretty good but you should have protein at every meal for baseline and carb down. so add some protein to that soup. Also if you are still hungry you probably need to up your protein servings.

[livinagain]

Meal plan for today

M1 wendy crepes 2 of the five I made from the recipie in the book.
protein shake

M2 spinach salad with chicken (at a restaurant)

M3 atikins shake and cucumbers

M4 Chicken breast, asparagus, and brocolli soup

M5 protein shake

[kelley17]

Originally Posted by LoriSax

Hi there Kelly,
I asked this on the Challenges thread, but there is so much, so fast there, I think it got lost. I really would appreciate your input!! I am a person who likes to plan ahead, so forgive for this question when I really don't have to worry about it for about 2 weeks, BUT....next week is my week 7, and my first week of Maintenance. Week 8, my 2nd week, will be Thanksgiving week. Now, I know we get a cheat day in a maintenance week, but Thanksgiving is on a Thursday, and I will not have 5 baseline days in a row. So, should I still follow the Maintenance week and not worry that there are not 5 baseline days in a row,(my new week starts on a Monday), or do the schedule for a Holiday week that Jerri posted:
Mon-Baseline
Tues-Carb Down
Weds-CarbDown
Thurs-Cheat Day
Friday-Carb Down or Baseline
Sat.-Carb Up
Sunday-Baseline.

If you think I should follow Jerri's schedule, what should I do my next week, do another Maintenance week, or do the 5 Carb down days, and start over??? Thank You for your expert opinion, I appreciate it!! You should open your own forum entitled 'Ask Kelly'!!
Thanks Again,
Lori

Lori - Ask Kelley How sweet of you. How about do week 7 maintenance next week and then the plan for the Holiday week and then week 8 maintenance followed by 4 carb down days and pick up week 2? That is what I would do. I plan on doing the cheat week and then following it up with week 4 (I'm currently doing my 4 carb down and picking up week 2). Hope this helps!

[kelley17]

Originally Posted by sophiasapientia

Week 2, Day 1 Carb Down
1 -- Chocolate Power Oatmeal
2 -- 1/2 side order of gyro meat & small greek salad (no dressing or high carby veggies), coffee w/splenda and creamer
3 -- Atkins Shake
While out & about -- Decaf w/ Splenda, a little creamer and cinnamon
4 -- Leftover gyro meat & steamed broccoli
Exercise: 3 miles Walk Away the Pounds

Week 2, Day 2 Carb Down
1-- Cottage cheese
2 (at Ruby Tuesdays) -- 1/2 Baked potato, 1/2 petite sirloin, broccoli, coffee w/ splenda & creamer
3 -- Atkins Shake
4 -- Very small piece of leftover sirloin, cheese stick, mixed greens
Exercise: 3 Miles Walk Away the Pounds


Week 2, Day 3 Baseline
1-- 1/2 baked potato, cottage cheese
2 -- Cream of wheat, very small piece of leftover steak
3 -- Atkins shake
4-- LC Apple Pork Chop (made w/ apple cider vinegar ...yum!), roasted veggies
5-- Atkins shake
Exercise: 3 miles of mall walking

Shannon - I don't think you are eating enough. EAT girl - You've got to eat to lose! Keep those fires burning or else your body goes into starvation mode.

[kelley17]

Originally Posted by livinagain

I had the soup with a wrap with 3oz of turkey is that enough protein.

Also ? if I cant eat all the crepes in the morning can I split it up for meal 2.

Another ? I eat some breakfast say toast (EZ OF COURSE ) then drink a protein shake on the drive into work so roughly I eat the carbs and protein over an hour span is that ok.

Nina - I went a checked the book because your protein seemed very low to me. You should be eating 4 - 6 oz. of protein. EAT girl EAT!

Yes you can break your starch up as long as you keep it before 3 pm. I do the toast at home and shake on my way to work all the time so I think you are good!

[kelley17]

Originally Posted by livinagain

Meal plan for today

M1 wendy crepes 2 of the five I made from the recipie in the book.
protein shake

M2 spinach salad with chicken (at a restaurant)

M3 atikins shake and cucumbers

M4 Chicken breast, asparagus, and brocolli soup

M5 protein shake

Looks good - just make sure you get enough protein

[LoriSax]

Thank You Kelley for your response, that is exactly what I will do!!! Can I ask you one more question, then I will quick clogging up your menu thread!! Ok, so I do it just like you said, but I want to start over with my week 2 on a Monday, and I need to do 5 carb down days in the week before. Should I do 2 baseline days, then my 5 carb down days, and then start my cycle over with week 2 on a Monday like I would like?? If I do week 8 maintenance week, and then 5 carb down days, I will start over with a week 2 on a Sat.?? I like my carb up days on Weds., and Saturday.....Thank You again so much!! I hope your daughter is feeling better!!
Lori

[kelley17]

Originally Posted by LoriSax

Thank You Kelley for your response, that is exactly what I will do!!! Can I ask you one more question, then I will quick clogging up your menu thread!! Ok, so I do it just like you said, but I want to start over with my week 2 on a Monday, and I need to do 5 carb down days in the week before. Should I do 2 baseline days, then my 5 carb down days, and then start my cycle over with week 2 on a Monday like I would like?? If I do week 8 maintenance week, and then 5 carb down days, I will start over with a week 2 on a Sat.?? I like my carb up days on Weds., and Saturday.....Thank You again so much!! I hope your daughter is feeling better!!
Lori

Lori - No problem it is actually 4 carb down days and then pick up week 2 on Friday which will be your 5th carb down day and then sat carb up and sun baseline and then on to week 3 on Monday. Does that make sense?

[LoriSax]

Yes, Thank You!!!!
Lori

[sophiasapientia]

Shannon - I don't think you are eating enough. EAT girl - You've got to eat to lose! Keep those fires burning or else your body goes into starvation mode.

Thanks Kelley! Yeah, I'm having an issue some nights getting meal #5 in. Bedtime is part of it and lack of hunger/not wanting anything "legal" is another. I do try to have something if I'm hungry and can get it in and have 2 hours before heading to bed.

[McSurf]

Crackers~I weighted in at 159 today! A total of 10 lb loss in 4-1/2 weeks!

Week 5, Day 3 Carb Up
M1 Fiber cereal, with flax seed and protein a bit of heavy cream in water over the cereal
M2 Skip
M3 Quesnos kids meal-4"turky & cheese on wheat. bag of chips and small diet soda (I limit them to 2 a week)
M4 Small bottle of milk at Chicfil (I was shopping)
M5 Chichen pasta and small serving of picked beets
M6 Just finished 3 small chocolate cookies...YUMMY

Also, bought a new pair of slacks and I dropped a size! No more 14s

Feeling better every day! Thank you, LORD...Cindi

[sophiasapientia]

WTG Cindi!!!!

Week 2, Day 4 Baseline
1-- 1/2 baked sweet potato, small piece leftover pork chop
2 --Egg salad sandwich on EZ bread, peppers & broccoli
3 -- Atkins Shake
4 -- LC Chicken Poppy Seed casserole w/ Broccoli
Exercise: 3 miles of mall walking

Week 2, Day 5 Baseline
1-- 1/2 Baked sweet potato, small piece leftover pork chop
2 -- Egg Salad on EZ Bread, baby spinach
3 --Atkins shake
4 -- LC Chicken Poppy Seed Casserole w/ Broccoli
5 -- Atkins shake
Exercise: 3 miles of mall walking

Week 2, Day 6 Carb Down
1-- Cottage Cheese
2 -- Egg salad over baby spinach
3 -- Sweet potato, soy sausage patty (I know Wendy says to avoid soy)
4 -- LC Meatloaf, steamed zucchini, steamed broccoli
5-- Atkins shake
Exercise: 3 miles of mall walking

My first Carb Up Day is tomorrow ... Yay!

[jkvetter]

Posting here helps keep me on plan, I haven't been doing it.

Today is Week 4 Day 5 Carb Down

M1: 1we 1 ew 2 pieces free-range bacon, 1 slice ez toast with SF concord grape jam coffee with splash 1/2 and 1/2
M2: 2-minute muffin with ginger
M3: Chicken with Pipian Sauce
M4: Adkins Shake
Today's future plans:

M5: Baked pork chop, 1 cup steamed broccoli, 1 cup mashed cauliflower, nice romaine lettuce salad with cucumbers and radishes and orange peppers. (I know Wendy doesn't like pork, but I do eat it sometimes just for something different).
M6: 1/2 cup cottage cheese

I've also had 2 quarts of water so far for a total of 64 ounces. Working on my 3rd quart.

[kelley17]

M1: Egg popover
M2: 1/2 of my hot and sour soup
M3: shrimp w/broccoli and 1/2 cup rice
M4: almonds
M5: roasted red pepper soup, cheese stick and green beans
M6: protein shake

[sophiasapientia]

Week 2, Day 7 Carb Up
1 -- Small piece LC meatloaf
2 -- (Out to lunch/Middle Easter) -- Hummus, homemade bread, 3 small meat pies, coffee w/ splenda & creamer
3 -- Atkins shake
4 -- (McD's) -- Hamburger, small fries, coffee
Exercise: 3 miles of mall walking

(DH had the day off and we wanted to have a "date lunch" while the kiddo was in school so my carb up meals weren't quite the last two of the day.)