Wendy Chant Menus

[kelley17]

Originally Posted by 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.)

Shannon, make sure you eat another meal - remember eat every 3-4 hours up to 2 hours before bed. Get that food in!

[Jupiter]

Thought I would post my favorite recipe from my Schwarzbein cookbook. It is easy to make being that it's all done in one cup (not too many things to wash after...I hate clean-up), kinda like the minute muffin!

[COLOR="Purple"]Creamy Eggs Baked in Individual Ramekins:[/COLOR]
(for two servings: each 19 grams protein, trace carbs)

-1 tablespoon unsalted butter (to grease the ramekin)
-4 eggs
-Grated Parmesan Cheese (you can really use any cheese)
-1/4" Cup all-dairy Heavy Cream
-Ground pepper to taste (optional)

Preheat oven to 325 (I use a toaster oven)
Butter 2 8oz. ramekins
Crack 2 eggs into each cup, do not break yolks.
Sprinkle with cheese, season with black pepper
Cover the top with heavy cream (about 2 tbs.)

Place ramekins on a baking sheet and bake 10-20 minutes or until set to your liking. I usually need 22 minutes in my convection toaster oven when I make it with spinach (see below).

OPTIONS:
[COLOR="DarkGreen"]Florentine Eggs:[/COLOR] into the ramekins dive 3/4 cup cooked, drained (or I use frozen, quick thawed under water) chopped Spinach. Top with cheese, eggs, cream and bake as above.

You can really add anything under the eggs...cooked nitrate free bacon, ham...be creative! I put my "fillings" on the bottom, then top with the eggs, then the cream and cook it until it's brown and bubbly on top.

Enjoy!

[jkvetter]

Originally Posted by Jupiter

Thought I would post my favorite recipe from my Schwarzbein cookbook. It is easy to make being that it's all done in one cup (not too many things to wash after...I hate clean-up), kinda like the minute muffin!

[COLOR="Purple"]Creamy Eggs Baked in Individual Ramekins:[/COLOR]
(for two servings: each 19 grams protein, trace carbs)

-1 tablespoon unsalted butter (to grease the ramekin)
-4 eggs
-Grated Parmesan Cheese (you can really use any cheese)
-1/4" Cup all-dairy Heavy Cream
-Ground pepper to taste (optional)

Preheat oven to 325 (I use a toaster oven)
Butter 2 8oz. ramekins
Crack 2 eggs into each cup, do not break yolks.
Sprinkle with cheese, season with black pepper
Cover the top with heavy cream (about 2 tbs.)

Place ramekins on a baking sheet and bake 10-20 minutes or until set to your liking. I usually need 22 minutes in my convection toaster oven when I make it with spinach (see below).

OPTIONS:
[COLOR="DarkGreen"]Florentine Eggs:[/COLOR] into the ramekins dive 3/4 cup cooked, drained (or I use frozen, quick thawed under water) chopped Spinach. Top with cheese, eggs, cream and bake as above.

You can really add anything under the eggs...cooked nitrate free bacon, ham...be creative! I put my "fillings" on the bottom, then top with the eggs, then the cream and cook it until it's brown and bubbly on top.

Enjoy!

Looks delicious. Can't wait to try them!

[jkvetter]

1 cup cottage cheese (full fat)
1 egg
1 teaspoon agave nectar (or 1-2 packets splenda)
1/4 teaspoon vanilla

Place all ingredients into a blender and blend together well. Spray a baking dish (doesn't take a very large one) with Pam and then pour blended ingredients into baking dish. Bake until set to desired consistency and browned around the edges. (approximately 15 - 20 minutes)

You can add things to the mix also. Such as herbs, spinach, other greens, caramelized onions or shallots, you get the picture. If you are going to make it totally savory, you might want to cut back on the sweetener and vanilla or not use any at all.

The best, I think, is always to saute' the herbs or spinach or greens, onions or shallots before adding them to the mix. Blend the other ingredients first then add the addition you are going to make. Do not blend once you have made the addition (herbs, spinach, greens etc.) You can also use freshly grated Parmesan cheese as an addition. YUM!

[jkvetter]

Sorry. I meant to post my menu on here and got disoriented, I guess!

So far today,

M1: 2 we, 1 piece free-range bacon, 2 slices EZ sesame toast
M2: Atkins Shake (Cafe' Caramel Shake)

Water so far: Almost a quart.

[tamjlm]

First time here... please tell me if I am eating too much! Gotta lose some weight b4 I ....
M1-8AM-coffee, 1T PB, 20gr. no carb dark chocolate

M2-11:15AM 3/4 c. fruit salad (melon, pineapple, peaches
4 oz. lean meat (from stew- called cholent here....)
1. c. barley bean stew
1 c. cabbage cilantro salad
1 slice challah bread
1/4 cup non dairy coffee ice cream

M3-3PM- 1 c tea- 1/2 t sugar 3/4 oz raw almonds

M4-4:45 PM1 slice challah bread
1/2 c tuna salad (made with lite mayo, no sugar pickle, celery red onion and a bit of hot sauce)
1 c cucumber, tomato red onion and parsley salad
1 PB chocolate chip cookie
2 marshmallows

M5-8PM cocoa(water based with a bit of milk and 1 t. sugar)- 3 marshmallows

M6-10PM small banana, 6 oz. lowfat yogurt, 4 pretzels(240 calories worth)

Is this too much for a carb up day- really didn't need those pretzels, but DH was having them and the crunch was getting to me..... couldn't believe they're 60 calories each!!!!!!

[Jupiter]

I put a recipe here and not a menu! Sorry!

[livinagain]

m1 two EZ toast, butter, hard boiled egg
m2 atkins shake
m3 spaghetti squash with meat sauce
m3 cheeseburger (kiddie one at McDonalds)
2 lindor chocolates(small round ones)
M4 three pieces of pizza (small ones)
cookie (one)
10 sunchips
M5 10 sunchips

What do you guys think

I was out and about today not able to make my own

[kelley17]

Originally Posted by livinagain

m1 two EZ toast, butter, hard boiled egg
m2 atkins shake
m3 spaghetti squash with meat sauce
m3 cheeseburger (kiddie one at McDonalds)
2 lindor chocolates(small round ones)
M4 three pieces of pizza (small ones)
cookie (one)
10 sunchips
M5 nothing yet

What do you guys think

I was out and about today not able to make my own

Looks good to me! Remember no guilt!

[livinagain]

I am having 10 more sunchips for my snack and not feeling guilty baseline day tomorrow. Then week 5 & 6 accelerated fat loss here I come .

Originally Posted by kelley17

Looks good to me! Remember no guilt!

[kelley17]

Originally Posted by livinagain

I am having 10 more sunchips for my snack and not feeling guilty baseline day tomorrow. Then week 5 & 6 accelerated fat loss here I come .

whoo hoo Nina - I'm so happy you are giving this the whole 8 weeks even though you have been disappointed. i hope the end results satisfy you

[jkvetter]

Originally Posted by Jupiter

I put a recipe here and not a menu! Sorry!

I did it too, so don't worry about it. I just got disoriented!

My meal plan for today was:

M1: 2 we, 1 piece free-range bacon, 2 slices EZ sesame toast
M2: Atkins Shake (Cafe' Caramel Shake)
M3: Indian Buffet with maybe 1/4 cup basmati rice, vegetable fritters, chicken tikki masala, creamed spinach, salad, spicy vegetables, 1 small piece tandoori chicken and only 1/2 piece of naan. I felt wonderful afterward and no bloating at all. I did not stuff!
M4: One meat stick from the German market.
M5: Baby Lima Bean Soup in Chipotle Broth with chicken and 1 cornbread muffin, oh and I forgot 1 small piece cherry pie
M6: 1/2 cup cottage cheese

Water so far: Almost 3 quarts.

[Valcan]

Hi,

Here are my menus for the first four weeks:









Val

[jkvetter]

Here's my plan for today, if it changes, I'll let you know.

M1: EZ French Toast with chocolate syrup, 2 pieces free-range uncured bacon, scrambled eggs left over from french toast
M2: Atkins Shake
M3: Chuckwagon Sandwich with cole slaw
M4: Beef Jerkey (from my favorite German market in Indy)
M5: Broiled fish with tartar sauce (made with evoo mayo and dill relish), broccoli and salad
M6: 1/2 cup cottage cheese

3 quarts plus 1 pint water

At this writing at 10:30 am, I have downed 1 quart of water

[sophiasapientia]

Shannon's Tentative Meal Plan for Week 3 ... If anyone sees any glaring problems, feel free to advise. I'm trying to get more meals in.


Week 3, Day 1 -- Baseline (Yesterday)
1 -- Small piece of LC meatloaf
2 -- Cottage cheese & 2 slices of sesame EZ toast
3 -- Small sweet potato & soy sausage patty
4 -- LC taco salad
5 -- Atkins shake
Exercise: Day off

Week 3, Day 2 -- Baseline (Today)
1 -- 1/2 sweet potato, salami
2 -- 1/2 sweet potato, cottage cheese
3 -- Almonds
Coffee w/ splenda & creamer
4 -- LC meatloaf, steamed veggies
5 -- Atkins shake
Exercise: Turbo Jam

Week 3, Day 3 -- Carb Down
1 -- Small piece LC meatloaf
2 -- Cheese stick and turkey meat
3 -- 1/2 sweet potato, cottage cheese
4 -- Homemade meat sauce over roasted veggies w/ a little parm cheese
5 -- Atkins shake
Exercise: 3 miles walking at mall


Week 3, Day 4 -- Carb Up (Chaperoning for DD's field trip in the a.m. so meal times might be a little off)
1 -- Small piece LC meatloaf
2 -- Cheese stick and turkey meat
3 -- Cottage cheese & steamed veggies
4 -- 2 slices pepperoni pizza, salad
5 -- small bag of sunchips
Exercise: Walk Away the Pounds


Week 3, Day 5 -- Baseline
1 -- 1/2 sweet potato, soy sausage patty
2 -- Egg salad on 2 slices EZ bread, veggies
3 -- cottage cheese
4 -- Turkey breast, faux mashed
5 -- Atkins shake
Exercise: 3 miles mall walking

Week 3, Day 6 -- Carb Down
1 -- Cottage cheese, broccoli
2 -- Egg salad on 2 slices EZ bread,
3 -- Almonds
4 -- Turkey breast, faux mashed
5 -- Atkins shake
Exercise: 3 miles mall walking

Week 3, Day 7 -- Carb Up
1 -- 2 minute muffin ???
2 (at Twilight movie w/DH) -- Popcorn, diet soda
3 -- Atkins shake
4 (at Noodles & Company) -- Mac & cheese w/ broccoli
5 -- cheese stick with leftover turkey
Exercise: Either 2 miles of mall walking with DH or a DVD at home

[livinagain]

Here is what happened for today not really planned.
Baseline

M1 cottage cheese , HB egg and one piece EZ bread
M2 minute muffin, 1 piece EZ bread , protein shake
M3 cheese stick, deli turkey meat
M4 taco salad (4oz lean beef)
M5 fat free jello , whipped cream
M6 atkins shake

accelerated fat loss week 5 & 6 here I come

Exercise shot sporting clays ( walking in the bush so light exercise)

[jkvetter]

Originally Posted by jkvetter

Here's my plan for today, if it changes, I'll let you know.

M1: EZ French Toast with chocolate syrup, 2 pieces free-range uncured bacon, scrambled eggs left over from french toast
M2: Atkins Shake
M3: Chuckwagon Sandwich with cole slaw
M4: Beef Jerkey (from my favorite German market in Indy)
M5: Broiled fish with tartar sauce (made with evoo mayo and dill relish), broccoli and salad
M6: 1/2 cup cottage cheese

3 quarts plus 1 pint water

At this writing at 10:30 am, I have downed 1 quart of water

Okay, so it changed just a little bit. My fish was my M4 and then for M5 I had a fudgesicle and for M6 I had a pumpkin 2 minute muffin.

I almost drank 3 quarts of water today. Just about a pint short.

[jkvetter]

Originally Posted by sophiasapientia

Shannon's Tentative Meal Plan for Week 3 ... If anyone sees any glaring problems, feel free to advise. I'm trying to get more meals in.


Week 3, Day 1 -- Baseline (Yesterday)
1 -- Small piece of LC meatloaf
2 -- Cottage cheese & 2 slices of sesame EZ toast
3 -- Small sweet potato & soy sausage patty
4 -- LC taco salad
5 -- Atkins shake
Exercise: Day off

Week 3, Day 2 -- Baseline (Today)
1 -- 1/2 sweet potato, salami
2 -- 1/2 sweet potato, cottage cheese
3 -- Almonds
Coffee w/ splenda & creamer
4 -- LC meatloaf, steamed veggies
5 -- Atkins shake
Exercise: Turbo Jam

Week 3, Day 3 -- Carb Down
1 -- Small piece LC meatloaf
2 -- Cheese stick and turkey meat
3 -- 1/2 sweet potato, cottage cheese
4 -- Homemade meat sauce over roasted veggies w/ a little parm cheese
5 -- Atkins shake
Exercise: 3 miles walking at mall


Week 3, Day 4 -- Carb Up (Chaperoning for DD's field trip in the a.m. so meal times might be a little off)
1 -- Small piece LC meatloaf
2 -- Cheese stick and turkey meat
3 -- Cottage cheese & steamed veggies
4 -- 2 slices pepperoni pizza, salad
5 -- small bag of sunchips
Exercise: Walk Away the Pounds


Week 3, Day 5 -- Baseline
1 -- 1/2 sweet potato, soy sausage patty
2 -- Egg salad on 2 slices EZ bread, veggies
3 -- cottage cheese
4 -- Turkey breast, faux mashed
5 -- Atkins shake
Exercise: 3 miles mall walking

Week 3, Day 6 -- Carb Down
1 -- Cottage cheese, broccoli
2 -- Egg salad on 2 slices EZ bread,
3 -- Almonds
4 -- Turkey breast, faux mashed
5 -- Atkins shake
Exercise: 3 miles mall walking

Week 3, Day 7 -- Carb Up
1 -- 2 minute muffin ???
2 (at Twilight movie w/DH) -- Popcorn, diet soda
3 -- Atkins shake
4 (at Noodles & Company) -- Mac & cheese w/ broccoli
5 -- cheese stick with leftover turkey
Exercise: Either 2 miles of mall walking with DH or a DVD at home

It looks pretty good, Shannon. Just remember that Wendy doesn't like soy products much. Also there are a lot of good recipes on the recipe thread, so you can mix it up a lot instead of having the same things over and over again. Those 1 minute muffins are wonderful for snacks. I just had one with 1 egg, 2 Tablespoons pumpkin, 1/4 tsp pumpkin pie spice and 1/4 tsp vanilla. 2 minutes in the micro and it was delicious!

Good job!

[sophiasapientia]

Thanks Jackie! I'm eating a lot of the same stuff over again mostly for budgetary (and simplicity) reasons. I like the soy sausages and lost weight while eating them before so I thought I'd try having them now and again ... If they seem to be a problem, I'll cut them out.

[Pat in Mich]

Oh, I was going to post my eating plan but it didn't come through OK...but starting the carb down day on Thursday. Will go through Wendy's plan through Sunday and then start Week 2 for the second time around. I know it says in the book to do four carb down days before starting the second round but I feel like with all the deplete days before and one after Thanksgiving, I would be good to go starting Week 2 again on Monday December 1st...I'll post my food if I get the chart to work OK....

[Pat in Mich]

Originally Posted by Valcan

Hi,

Here are my menus for the first four weeks:

Val

Val, how did you get the form to post...I filled mine out and was going to post them and it was all gibberish....

[LC Woe is me]

Finally back after being gone last week. Did pretty well and continuing with the plan, so this is Week 13 (6). Yesterday's menu . . .
W13, D1 Carb Down
M1: Cream of Wheat with added premade vanilla shake, coffee with more vanilla shake
M2: Chik strips with green beans, 1 wedge Laugh Cow Lite, handful of sunflower seeds
M3: Roast Turkey, broccoli/cauli mix
M4: Premade choc shake warmed with whipped cream

W13, D2 Carb Down
M1: EZ Muffin with oleo/cinn/splenda, premade van shake, coffee w/van shake added
M2: Salad with roast turkey, ranch dressing
M3: Cappucino shake
M4: Salmon pattie, steamed brussell sprouts, salad if needed
M5: Shake or cottage cheese

[wildcat1842]

Carb Down

M1: 1 minute muffin
M2: Protein Shake
M3: Chicken, rice, and peppers
M4: Protein shake, celery w/laughing cow cheese
M5: Swedish turkey meatballs, broccoli
M6: Atkins shake

[livinagain]

carb down

M1 cheeseburger eggs, 2 pieces EZ bread
M2 atkins shake
M3 baked cottage cheese 1 cup
M4 beef jerky stick, cheese stick
M5 minute muffin
M6 5 oz hamburger (no bun and homemade) green bean roasted, small salad with garlic dressing

Feel like I was off track a bit I was good until 1100 then I turned into a snacker I just noticed the time and had the protein shake then a half hour later I had half the cottage cheese and then a hour later the other half and then 1 hours later the cheese stick then a half hour later the muffin I felt like I was on a eating rampage then I was okay until supper.
I ate a lot of the geen beans a whole bowl they were great I think I ate a little too many (Great recipie Alissa )

Got lots of water in

[sophiasapientia]

Some slight changes in the menu and in exercise too (been on mommy nurse duty) ... I've decided to forgo the soy sausage patties this week, just in case they would hurt my progress.

Week 3, Day 3 -- Carb Down (Yesterday)
1 -- Small piece LC meatloaf
2 -- Cheese stick and turkey meat
3 -- 1/2 sweet potato, cottage cheese
4 -- Homemade meat sauce over roasted veggies w/ a little parm cheese
5 -- Atkins shake
Exercise: 40 minutes walking in the house

Week 3, Day 4 -- Carb Up (Today)
1 -- Small piece LC meatloaf
2 -- Cheese stick and turkey meat, Blueberry flavored coffee w/ splenda & creamer
3 --Almonds
4 -- 2 slices pepperoni pizza, spinach salad
5 -- small bag of sunchips, some Coke Zero
Exercise: 30 minutes walking in the house

[kelley17]

M1: scrambled eggs w/ fresh salsa and 1/2 cup grits
M2: red pepper/tomato soup, salad and tuna
M3: PB
M4: Chicken and greenbeans
M5: shake

[livinagain]

week 5 day 3 carb up

M1 HB egg 1 piece EZ bread butter
M2 protein shake
m3 turkey and cheeze sandwich on EZ bread
M4 HB EGG 2 peanut butter cookies
M5 yogurt
M6 lasanga, salad

Still seems wrong the cookie thing I think they are too early in the day but I couldnt help it they jump in my mouth.

[kelley17]

M1: turkey breast
M2: coffee w/pumpkin bread
M3: chipotle salad w/chick, bbeans, cheese, lettuce, tomato, hot sauce and guac, lime tortilla chips. Only ate 1/2 my salad
M4: spaghetti w/ turkey italian sausage, mushrooms glass of wine
M5: more wine and dark choc milky way

[LPARISH]

hello, i need an opinion, my lunch was p/s/v and i had 1/2 cup rice some roast beef and a lite yogurt, then a bag od sun chips other then the no veg mistake do you all htink this was ok or way too much carbs? leesa

[LC Woe is me]

W13, D3, Carb Up
M1: 2 slices EZ Raisin,squirt oleo, sf maple syrup, choc shake warmed, coffee
M2: Chili w/rice 2 choc chip cookies
M3: More choc chip cookies (oops!)
M4: Alfredo w/mushrooms & broccoli, whole wheat spaghetti noodles, 2 slices garlic brd
M5: Tried to skip but had bowl of frosted mini-wheat because starving
Definitely not my best Carb Up day. Starting holiday schedule tomorrow threw me off! Not getting a carb up on Sat. but having to wait until next Thurs really messed with my mind.

W13, D4 Holiday Schedule Carb Down
M1: 2 slices EZ toast, sf peanut butter, choc shake
M2: Big salad with roast turkey, Lite vin/oil dressing
M3: Atkins strawberry shake
M4: Salmon patty, steamed brussell sprouts
M5: Choc or cappucino shake