Wendy Chant Menus

[kelley17]

M1: scrambled we/2ew w/sprinke of cheese and salsa
M2: protein shake
M3: Chipotle Burrito Bowl w/lettuce, chicken, black beans, tomato salsa, hot salsa, little cheese and guac
M4: chicken and broccoli
M5: Protein Shake

[kelley17]

M4 - changed to hamburger no bun, tomato and onion and broccoli

Hubby wanted burgers tonight not chicken

[willietheshu]

I guess what I am asking then is how do you substitute? I just rotate the items. How do I decide how much boca burger, etc. to substitute? We have really been stingy on the fat. Maybe too stingy in fact. What are some good ways to make the decisions?

Secondly, my schedule doesn't allow much time (i'm a high school teacher) for me to do the 9:00 am snack. Definitely, no time for protein shakes. What are some good in between meal things i can gulp down in a six minute passing period?

thanks

Willie

[wildcat1842]

Originally Posted by willietheshu

I guess what I am asking then is how do you substitute? I just rotate the items. How do I decide how much boca burger, etc. to substitute? We have really been stingy on the fat. Maybe too stingy in fact. What are some good ways to make the decisions?

Secondly, my schedule doesn't allow much time (i'm a high school teacher) for me to do the 9:00 am snack. Definitely, no time for protein shakes. What are some good in between meal things i can gulp down in a six minute passing period?

thanks

Willie

You can make the protein shake at home, and keep it in a cooler. Or bring a lettuce wrap (lettuce, turkey, and cheese). As long as you can have a cooler in the classroom, I think you'll be ok.

Oh, and

[kelley17]

Originally Posted by willietheshu

I guess what I am asking then is how do you substitute? I just rotate the items. How do I decide how much boca burger, etc. to substitute? We have really been stingy on the fat. Maybe too stingy in fact. What are some good ways to make the decisions?

Secondly, my schedule doesn't allow much time (i'm a high school teacher) for me to do the 9:00 am snack. Definitely, no time for protein shakes. What are some good in between meal things i can gulp down in a six minute passing period?

thanks

Willie

Our get the pre-made protein shakes. I have been buying them and keeping them in my car, purse, classroom. Pop it open and I'm good to go

[wildcat1842]

Originally Posted by kelley17

Our get the pre-made protein shakes. I have been buying them and keeping them in my car, purse, classroom. Pop it open and I'm good to go

I agree! The Atkins shakes are like candy they're so good

Here's my menu!

Week 5 Day 2 Carb Down

M1: Protein shake
M2: 1 Morningstar sausage patty (thanks Quandria), and 2 egg substitute
M3: HB egg, celery and bit of Mayo, turkey slices and cheese stick
M4: Protein shake
M5: Italian chicken breast, broccoli
M6: South Beach Bar (Not on program)

I know Wendy says not to eat protein bars, but I am soooo sick of the things I've been eating. And I am having major sugar cravings (TOM). The bar has 100 calories, 4gm of fat, 6gm of protein, 14gm carbs, 5gm of fiber, and 3 gms of sugar(and it was really tasty). How bad do you think that was? It's not something I will eat every day or even every week. I just want to know what you think

[pdxmom]

Week 5 Day 2 Carb Down

B: 1 egg + 3 whites over easy in Olive Oil & a little cheese sprinkled on top + Coffee & half and half
S: Cottage cheese 1/2c w/Spleda and cinnamon
L: Egg salad (1we + 3ew + 1 Tbsp mayo); 2 slices Zeke bread, broccoli
S: Protein shake with coffee
D: Crustless Broccoli & Ham Quiche (Yummy, but it had way too much fat - recipe calls for heavy cream, but this is one time thing)

[marymc]

Willie, I'm gonna post your question in the general discussion/challenge thread in order to keep this menu thread from getting too cluttered with discussion.


Week 6 - Carb Up Day (my tweaks)

M1: Fiber One cereal w/fat free milk
M2: Fat free yogurt w/mixed berries
M3: Romaine lettuce wrap w/grilled tuna, onion, tomato and mayo
M4: Lean Cuisine individual brick oven bbq chicken pizza
M5: Fried shrimp w/corn and carrot mix and chocolate cake w/Reddiwip

[jlshields]

Going to try to get caught up here:

Yesterday, my week 6 day 3

Breakfast M1: cream of wheat w/protein powder, cinnamon and splenda, splash of cream, 1 TBS coconut oil, 2 cups coffee w/cream/splenda

Did not eat again until dinner

Dinner M5: 6 oz lean sirloin steak, salad w/ranch dressing, broccoli

Today: Week 6, day 4 Carb up Diabetic plan

Breakfast M1: 1 sl EZ bread w/1 TBS SF peanut butter, 3 cups coffee w/cream and splenda

Snack M2: 1/2 cup lowfat cottage cheese with 1/2 cup sugar free diced peaches

Planned:
Lunch M3: Salad and 2 sl pizza

Snack M4: Protein shake

Dinner M5: Some kind of pasta dish, minimal meat or fish, salad, broccoli, whole wheat roll

[kelley17]

M1: Power Oatmeal
M2: Protein Shake
M3: Blackened chick sandwich on cornmeal/jalepeno roll w/lettuce, tomato, onion and french fries from Red Robin - waited too long to eat btw m2 and m3 and ate very fast didn't feel it until my way home. Wasn't stuffed just really full. Next time get the togo box beforehand and put half of lunch in there.
M4: 2 slices of pizza and 2 mini hershey bars w/ 1/2 tbsp of PB

[onexone]

M1 2 boiled eggs, 1 tbsp mayo, 2 ez bread 7:30am [COLOR="Navy"]11 gr fat[/COLOR]
* inbetween, around 10:30am, I had a decaf coffee w/10% cream [COLOR="navy"]10 gr fat(?)[/COLOR], on the way to the bus from my job, since I knew I still had a few stops to make before I got home ...thought I'd be there by 11:30 but it was much later...
M2 individual frozen indian chicken korma dinner (chicken, sauce, rice) 1:00pm WAY too long between meals...
M3 1/2 cup cottage cheese, 1 cup grapes 4:00
M4 homemade nachos: wholegrain nacho chips, lean beef, low fat cheese and salsa, 1 cup grapes 7:00
(Bed by 10pm...)
Exercise: Walked about an hour today.
Water: 72 oz/9 cups

Where else would I be accounting for fat grams? I wonder if I am eating too much fat?

I had a great carb up day though. Didn't overindulge but was on the verge of "stuffed" .. definitely "very full" but a real improvement over my first carbup day last Saturday.

[kelley17]

Originally Posted by onexone

M1 2 boiled eggs, 1 tbsp mayo, 2 ez bread 7:30am [COLOR="Navy"]11 gr fat[/COLOR]
* inbetween, around 10:30am, I had a decaf coffee w/10% cream [COLOR="navy"]10 gr fat(?)[/COLOR], on the way to the bus from my job, since I knew I still had a few stops to make before I got home ...thought I'd be there by 11:30 but it was much later...
M2 individual frozen indian chicken korma dinner (chicken, sauce, rice) 1:00pm WAY too long between meals...
M3 1/2 cup cottage cheese, 1 cup grapes 4:00
M4 homemade nachos: wholegrain nacho chips, lean beef, low fat cheese and salsa, 1 cup grapes 7:00
(Bed by 10pm...)
Exercise: Walked about an hour today.
Water: 72 oz/9 cups

Where else would I be accounting for fat grams? I wonder if I am eating too much fat?

I had a great carb up day though. Didn't overindulge but was on the verge of "stuffed" .. definitely "very full" but a real improvement over my first carbup day last Saturday.

Was your chickan korma lowfat? I know that typically has a lot of fat from coconut? If it is regular I think it has about 23 gms of fat per serving.

[marymc]

Originally Posted by onexone

Where else would I be accounting for fat grams? I wonder if I am eating too much fat?

I’m so glad you posted your menu because that will definitely help with getting to the bottom of what is going on.

I agree that you appear to have taken in too much fat – and especially for a Carb Up Day where we are supposed to limit our fats more so than the other days. Remember we are supposed to consume no more than 20 grams of the “bad” fats (mayo, cheese, butter, salad dressing, fattier cuts of meats) and two servings a day of the “good” fats (olive oil, flaxseed oil, canola oil) on our Carb Down and Baseline Days, but also at any meals where we are consuming starchy foods we are supposed to limit fat, which is true of much of Carb Up Day. (see page 101)

2 whole large eggs have a total of 10 grams of fat
1 tablespoon of regular mayo has about 10 grams of fat, light mayo about 4 grams of fat
President’s Choice brand of Chicken Korma frozen dinner has 23 grams of fat
Trader Joe's Whole Grain Tortilla Chips have 4.5 grams of fat in 10 chips

If you consume too much fat, some of that food energy is likely to be left unused and put aside in the body as fat. I would definitely keep a close eye on the fats from here on out – particularly at the meals containing starches. Like Quandria said, our first 8 week round seems to be a learning curve for many of us.

Hope this helps!

[marymc]

Week 6 - Baseline Day

Here's the plan for the day!

M1: Denise Michigander’s Zone Pancakes (oatmeal, egg, and 1/4 cup of cottage cheese)
M2: Other ¼ cup of low fat cottage cheese w/half scoop of protein powder & SF Da Vinci syrup
M3: Tuna and egg salad sandwich on Ezekiel bread, with a little mayo, lettuce, tomato, celery & onion; side of steamed broccoli
M4: Romaine turkey wrap w/mayo, tomato, onion and tiny bit of shredded cheese
M5: Large main dish mixed green salad w/taco seasoned lean ground beef, bit of shredded cheese, onion, tomato
M6: Protein Shake

[jlshields]

Week 6, day 4 Baseline:

DRATS! I just saw Mary's menu for today and realized that today is a base line day. I thought it was carb down and did not have a strach for breakfast and have only 1/2 of one with me for lunch!

Oh Well

Here is today's plan so far:

Breakfast M1: 1/4 cup egg beaters, 1 whole egg, 1 TBS cheddar, scrambled. Two Turkey brown and serve sausage links. Three cups coffee w/cream & splenda.

Snack M2: Not eaten

Lunch M3: 1 Cup of curried chicken and 1/4 cup brown rice. Small salad w/ranch dressing

Snack M4: Mocha Protein shake

Dinner M5: Lean meat serving, salad and broccoli

Snack: M6: SF jello w/SF whipped cream

[kelley17]

M1: scrambled eggs and 1 piece of EZ Cin/Rais w/ smidge of butter
M2: protein shake
M3: salad and chicken and white bean chili at Ruby Tuesdays - hope the chili was within plan (going to look it up later)
M4: turkey breast
M5: grilled turkey breast, asparagus, tomatoes
M6: protein shake after callanetics!

[wildcat1842]

Week 5 Day 4 Baseline

M1: 1WE 2EW scramble, grits
M2: Skipped
M3: Cottage cheese, salsa, cucumbers, 2 slices EZ toast
M4: Cheese and sausage samples at Costco
M6: Chicken sausage, broccoli
M6: SF jello, reddi whip

[pdxmom]

Week 5 Day 4:

B: Wendy's Crepes
S: Cottage Cheese
L: Salad from salad bar restaurant: greens + veggies + oil/vinegar + bbq chicken thigh + roasted potatoes (4 cubes-ish)
S: Protein Shake
D: Roasted Chicken + Grilled peppers and green onion, big salad
S: Jello w/Reddi Whip

[jlshields]

Week 6 Day 5, Carb Down

Breakfast Meal1: Cream of wheat w/protein powder, cinnamon & splenda, 3 cups coffee w/cream

Snack Meal2: Will not eat

Lunch Meal 3: Salad, serving curried chicken

Snack Meal 4: Mocha protein shake

Dinner Meal 5: Salmon, salad, broccoli

Snack Meal 6: Probably will not eat

[kelley17]

M1: Scrambled we/2ew w/salsa
M2: protein shake
M3: Chipotle burrito bowl - black beans, chicken, lettuce, tomato salsa, cheese and guac - only ate 1/2 gave me more beans and less lettuce this time
M4: turkey breast
M5: salad of lettuce, cabbage, broccoli, tomato with turkey breast
M6: protein shake after callanetics

[wildcat1842]

Week 5 Day 5 Carb Down

M1: Protein Shake
M2: Bratwurst (I was absolutely starving, it was convienent since it was a leftover, and it was probably my full allotment of fat for that day)
M3: Salad with turkey, small potato
M4: Protein shake
M5: Steak, broccoli
M6: Atkins shake

Week 5 Day 6 Will do carb down, swithching for carb up tomorrow

M1: Turkey and cheese stick
M2: Skipped
M3: Greek pizza, used EZ tortilla, Turkey
M4: Protein shake
M5: Chicken salad or Egg salad
M6: Protein shake

[kelley17]

M1: EZ cinnamon/raisin french toast w/ 1 tsp of raspberry jam
M2: protein shake
M3: 1/2 roast beef sub
M4: chips and salsa/guac
M5: pork tenderloin, potato salad, spinach and strawberry salad
M6: choc cake w/lowfat ice cream

3 glasses of wine

[kelley17]

M1: Wendy's crepes w/ 1/2 tsp banana extract and cinnamon and nutmeg w/smidge of butter
M2: EZ bread w/dijon, turkey breast, tomato and muenster cheese
M3: protein shake
M4: veggies and spinach dip & shrimp
M5: hamburger patty w/ homemade salsa, ceaser salad and field greens salad

Did lick frosting off my finger from bday cake I was feeding baby

[kelley17]

M1: Protein Shake
M2: EZ bread w/dijon, turkey breast, tomato and muenster cheese
M3: BBQ Chick breast w/broccoli
M4: Protein Shake

[DENMW]

More than I originally planned but here's how it played out

M1 - 2 HB eggs, black coffee
M 2 - EAS carb control shake
M3 - 4 oz. chicken, 2 cp. romaine & cucumbers, 1 T evoo, ACV
M4 - EAS carb control shake
M5 - about 8 oz. chicken (overdid it a bit) 1 cp. broccoli with garlic, 1T evoo, 1 cp. cucumbers, AVC, stevia
M6 - 1/2 cp. fullfat cottage cheese, cinnamon, stevia
Then was still sooo hungry and ate 2 more oz. of cheese

[DENMW]

Menu
M1-1 HB egg 1 oz. cheese, bl. coffee
M2-1HB egg, 1 oz. cheese
M3-4 oz. chicken, 2 cp. romaine & cucumbers, 1Tevoo, vinegar
M4-EAS lowcarb shake
M5-6 oz. chicken, 1cp. broccoli, 1Tevoo, 1cp. cucumbers, ACV
M6-1/2 cp. full fat cottage cheese, stevia, cinnamon

[marymc]

NOTE!!!

This is NOT on the regular menu/weekly rotation, but after all the hurricane Off Plan and stress eating I figured a few carb deplete no starch days would be in order. This means that because of the lack of starches, I'll have to up my fats a bit for a few days, so if you notice more fat than usual, that is why. I also have to get to the store for some CTFLC basics, but here's the basic plan for today based on what I have on hand for now.

B: Two egg omelet cooked in butter, 1/4 ounce of sliced low sodium ham, onion and slice of American cheese
S: Cottage cheese
L: Chicken and egg salad with mayo, onion and celery on a large bed of mixed lettuces with a bit of cucumber and maybe some tomato
S: Protein shake
D: Lean ground beef patty with lettuce, tomato, LC ketchup, mustard and mayo and a side of steamed broccoli with butter
S: Protein shake or SF jello if I get around to making it.

Again for anybody new ... this is NOT in the regular rotation of the CTFLC WOE. It is a special circumstances change in the pattern that might be used pre- and post- holiday meals. I'm using it to recover from hurricane eating!!

[DENMW]

Originally Posted by DENMW

Menu
M1-1 HB egg 1 oz. cheese, bl. coffee
M2-1HB egg, 1 oz. cheese
M3-4 oz. chicken, 2 cp. romaine & cucumbers, 1Tevoo, vinegar
M4-EAS lowcarb shake
M5-6 oz. chicken, 1cp. broccoli, 1Tevoo, 1cp. cucumbers, ACV
M6-1/2 cp. full fat cottage cheese, stevia, cinnamon

Recap
Missed M2 and exchanged it for M4, had more than 6 oz. chicken, not enough water. All in all a good on plan day

[kelley17]

M1: Yummy egg popover
M2: Protein Shake
M3: salad w/tomato, onion, broccoli slaw, cabbage, cheese, chick breast and salsa
M4: V8 - Forgot my protein shake at work and had to get my car inspected so I had to get what I could at the gas station
M5: Turkey breast
M6: Protein shake

didn't get much sleep so going to bed early and not working out tonight.

[DENMW]

I have and addition to make to D2-2 oz. light string cheese in the middle of the night
Menu
M1-1 HB egg, 1 oz. cheese, bl. coffee
M2-1 HB egg, 1 oz. cheese
M3-4 oz. chicken, romaine & cucumber salad, 1T evoo, vinegar
M4-Atkins shake
M5-6 oz. protein, 1 cp. broccoli, cucumbers with ACV & stevia
M6-1/2 cp. fullfat cottage cheese

70-80 oz. water:eek

If anyone sees anything I should be doing differently in my menu, please let me know. I'm having a bit of a hard time understanding the book.