Wendy Chant Menus

[kelley17]

M1: French Toast made with EZ Cinnamon raisin bread 1 we/2 ew with smidge of butter and apple butter
M2: Mocha protein shake
M3: stir fry chick and broccoli w/ 1/2 cup jasmine rice
M4: protein shake or turkey
M5: salad w/grilled chicken
M6: fudgcicle or jello

[kabeck]

Originally Posted by marymc

Karina, your menus look great to me! Remember that in Week 1 when you have no starches/carbs in your diet, you do have much more freedom with fats. So feel free to enjoy them, just not in excess. Beginning Week 2 once you start to add in daily starches, you will tone the fat down to the recommendations for good/bad fats & oils.

Thank you Mary !!! what a relief !




W1-D4 (already YAY!)


M1: 2 deviled eggs w/1t mayo
M2: Atkins shake
M3: Chick grilled salad w/lettuce, cukes. Vinegar + EVOO
M4: 1 mozz chesse w/ 1 slice turkey breast & 1t mayo
M5: Halibut + 1 cup brocoli

[nwcrafty]

Carb Down - Starch at Breakfast

M1: Protein Shake, EZ Bread light buttered
M2: HB egg
M3: Wendy's grilled chicken salad, diet coke
M4: probably skip
M5: Halibut, green beans, small salad with mushrooms, EVOO and parmesan cheese
M6: Protein Shake

[Becki75069]

Originally Posted by kelley17

Hi Becki - are we allowed to have chips on baseline day during maintenance? WoW - if so. I need to go back and read the section again!

No. At least, probably not, but I did it anyway. I was far too lazy to do anything else.

Becki

[Becki75069]

Some version of this may have already been posted.

1 egg
1/4 cup egg whites
1/3 cup cottage cheese
1/4 cup dry oatmeal
cinnamon to taste
splash of vanilla
Splenda to taste (I used 2 pkt)

Mix the egg, egg white, cottage cheese, vanilla, Splenda, and cinnamon in your blender, until combined. Add oatmeal. Blend again, until smooth.

Spray a nonstick skillet with cooking spray. Heat should be medium to medium low. Cook batter as you would regular pancakes. These even make the tell-tale bubbles.

Delicious!!

[marymc]

Becki, thanks for the pancake recipe. Have you tried this version adding in the protein powder? The crepe recipe Wendy has in the book is just so darned dry I'd really like to try your version, but thinking we'd need to add in some PP too? As far as the chips you had, I wouldn't worry about that except you might want to mention on your menu postings what is substituted just in case someone new might think it's a normal allowed food. Don't stop posting your menus though!! They are helpful to everybody!

Carb Down Day for me! Here's the plan.

M1: Scrambled eggs (1 WE/2 EW) and Ezekiel toast w/bit of butter
M2: Cottage Cheese
M3: Grilled salmon fillet and side salad w/oil & vinegar dressing
M4: Protein Shake
M5: Grilled strip steak, steamed broccoli and small side salad w/oil & vinegar dressing
M6: Protein Shake

[kelley17]

M1: scrambled we/2 ew with salsa and 1 piece of EZ raisin toast
M2: Mocha Protein Shake
M3: Roast beef sandwich on EZ bread w/mustard, tomato and muenster and side salad with all natural salad spritzer
M4: protein shake or lean meat
M5: hamburger sans bun, with sauteed mushrooms and swiss and salad
M6: fudcicle, jello or protein shake

[nwcrafty]

M1: EZ Bread lightly buttered, 1/2 C FF yogurt*, mozzarella stick
M2: Skipped
M3: Tuna, EZ bread lightly buttered, side salad, EVOO, parmesan cheese
M4: Protein shake
M5: Salmon, broccoli, EVOO
M6: Protein Shake

*My own personal tweak

[kelley17]

Originally Posted by nwcrafty

M1: EZ Bread lightly buttered, 1/2 C FF yogurt*, mozzarella stick
M2: Skipped
M3: Tuna, EZ bread lightly buttered, side salad, EVOO, parmesan cheese
M4: Protein shake
M5: Salmon, broccoli, EVOO
M6: Protein Shake

*My own personal tweak

JMHO -
Brenda - if you are going to tweak with yogurt please do it on baseline and carb up day. Try and keep your carb down days as clean and close to plan as you can. That is a big tweak for carb down because milk and yogurt turn straight to sugar in your body.

[nwcrafty]

Originally Posted by kelley17

JMHO -
Brenda - if you are going to tweak with yogurt please do it on baseline and carb up day. Try and keep your carb down days as clean and close to plan as you can. That is a big tweak for carb down because milk and yogurt turn straight to sugar in your body.

Kelly - thanks for the advice. I'll remember that for my next Carb Down day. Still in learning mode.

[kelley17]

Originally Posted by nwcrafty

Kelly - thanks for the advice. I'll remember that for my next Carb Down day. Still in learning mode.

You can try it on Carb Down day but I think it might undue all the good work you are doing. Carb down day is supposed to be very few carbs and lower calorie/fat. And while fat free yogurt is fat free they usually add more sugar or sugar substitute to make up for the fat. And I know Wendy told us to save our EZ Cinnamon Raisin bread for baseline and carb up so that was my thinking. Hope I didn't come across as bossy
Just want you to have great success!

[nwcrafty]

I actually had the Dannon Light & Fit Carb and Sugar Control type. So I guess FF wasn't the best description. This has 3 gm fat and 3 gm carbs (2 from sugar). No I don't feel you're being bossy. You've already been down this path with great success, so I appreciate your advice. Thanks bunches!!!

[kelley17]

M1: Protein Shake
M2: 2 bite size snickers
M3: 2 slices of pizza
M4: 1 1/2 homemade choc chip cookies out of oven
M5: ravioli with spicy tomato sauce and 2 glasses of wine
M6: probably choc chip cookie and another glass of wine

how is that for cheat day???

[kelley17]

M1: Protein Shake
M2: Pizza w/veggies
M3: 2 mini choc bars
M4: handful of doritos
M5: cereal
M6: 2 choc chip cookies and glass of wine

Not very nutritious I know - I was craving salty and sweet and couldn't understand why until just about 10 mins ago - my monthly visitor is here At least I know why I'm craving and I should be ok tomorrow. Just hope I didn't undue all my good work so far!

[onexone]

Need to start keeping track again and being accountable. I am taking this program for granted! My meals are expanding... have to nip this in the bud.

M1: atkins vanilla shake with 1/2 tsp sf DaVinci's german chocolate cake flavouring
M2: Wendy's bullsye breakfast: 1 ez bread, 1 whole egg, 3 egg whites, splash of hot sauce, salmon seasoning <---love that stuff!
M3: 5oz chicken (leftover KFC, skin removed)
M4: lg salad: lettuce, tomato, peppers, pickles, olives, turkey, ham, mozza, 2 tbsp italian drsg
M5: shake.
M6: skipped.

Ah poo! I forgot it was BASELINE day. Man. I always think it is carb down after carb up... poop. It's 9pm now don't think I'll have that other starch now... sheesh. What should I do for tomorrow? keep going with carb down and then the carb down again? man.

[onexone]

Woke up had [COLOR="navy"]1 cup water[/COLOR]...

M1: 1 WE/3EW, 1 EZ bread, pepper [COLOR="navy"]3 cups water
[/COLOR]M2: cottage cheese low fat 1/2 cup [COLOR="navy"]3 cups water[/COLOR]
M3: tuna stuffed tomato with veggies on the side [COLOR="Navy"]2 cups water[/COLOR]
M4: protein shake[COLOR="navy"]2 cups water[/COLOR]
M5:4oz shrimp with broccoli and red peppers[COLOR="navy"]2 cups water[/COLOR]
M6:[COLOR="navy"]1 cup water[/COLOR]
Goal 14 cups water to help flush out all the water I am retaining...

[COLOR="Navy"][COLOR="Red"]4[/COLOR]/15[/COLOR] done

[nwcrafty]

M1: Protein shake, 1 EZ bread w/smidge of PB
M2: HB Egg
M3: 4 oz tuna, 1 EZ bread, 2C lettuce, evoo
M4: HB Egg
M5: 5 oz chicken, broccoli, evoo
M6: Protein shake

[sarab118]

Week 8, Day 1.

This is my first menu post, but I will put my cheat day and high carb day, and today's baseline.

Cheat Day

M1: 2 slices whole wheat bread with some Smart Balance Olive Oil Spread.
1 protein shake
M2: half a chicken tostada, 5 chips with salsa and one regular margarita.
M3: 1 cup lemon chicken, 1/2 cup of rice and vegtables. 1 glass of red wine
M4: 1/16 slice of apple pie and 1/2 c ice cream.

High Carb Day

M1: 3/4 c fiber one cereal with 1 Tablespoon half and half, 1 Tablespoon of slivered almonds, some raisins.
M2: Protein Shake
M3: Turkey and pepper jack sandwich on double fiber bread.
M4: Chicken stir fry with noodles and sauce 1 1/2 cups. 2 glasses of red wine.

Baseline:
M1: 1 we on 2 slices EZ bread.
M2: Turkey and cheddar sandwich on 2 slices of EZ bread.
M3: Grilled chicken breast with salad and sprinkled cheese.
M4: protein shake

[kelley17]

M1: Chocolate Protein Shake
M2: Turkey Breast
M3: Salad w/peppers, lettuce, tomatoes, turkey and mozz
M4: protein shake and small piece of cheese
M5: Renee's hamburger salad
M6: Jello or fudgcicle

[AnKa]

Hello Ladies
Today was my first day "cracking". I'm not sure about my choices so I'm posting my menu.

Week 1, day 1

-2 HB eggs with mayo (not even a teaspoon)
-4 oz sockeye salmon (naturally smoked, no additives) 1 carb
with lettuce, cucumber and tbsp EVOO
-whey protein shake 2 carbs
-steak w/oyster mushrooms sauteed with 1 tsp of butter (1/2 cup) 1 carbs
with 1 cup of broccoli 4 carbs
-few cups of coffee with milk
water

I'm not sure about the smoked salmon and whole milk in my coffee. I don't like cream nor half & half...
What do you think? If I have to, I'll start over tomorrow.

I just would like to thank Kelley for introducing me to this program. She is the reason I'm here

[kelley17]

Originally Posted by AnKa

Hello Ladies
Today was my first day "cracking". I'm not sure about my choices so I'm posting my menu.

Week 1, day 1

-2 HB eggs with mayo (not even a teaspoon)
-4 oz sockeye salmon (naturally smoked, no additives) 1 carb
with lettuce, cucumber and tbsp EVOO
-whey protein shake 2 carbs
-steak w/oyster mushrooms sauteed with 1 tsp of butter (1/2 cup) 1 carbs
with 1 cup of broccoli 4 carbs
-few cups of coffee with milk
water

I'm not sure about the smoked salmon and whole milk in my coffee. I don't like cream nor half & half...
What do you think? If I have to, I'll start over tomorrow.

I just would like to thank Kelley for introducing me to this program. She is the reason I'm here

So glad you joined us. Only comment is you should use heavy cream in your coffee rather than milk. From what we've been told milk has too many sugars. Other than that looks like a great first day! Deviled eggs were one of my favorite snacks that first week. Remember - it is only 1 week so you can do it. About Wed/Thurs you might start feeling like poopie and be so tired of the food, but you are almost done. Good Luck and we are here for you!

[onexone]

Carb Down day

M1: 2 egg popovers, 1/4 cuo coffee with 1 tbsp 5% cream
M2: 2 slices turkey breast wiht 2 slices edam cheese rolled up
coffee with 2 tbsp cream
M3: ez sandwich with 3 oz beef, 1 cup brussel sprouts, 1 red pepper cut up
M4: 2 egg popovers
M5: 3 oz beef with 1 cup broccoli and lettuce, cuc, radish salad with 1 tbsp EVOO and vinegar.
M6: (if needed) protein shake

[nwcrafty]

M1: Protein shake, oatmeal, splenda & splash of milk
M2: LC yogurt (my tweak), strawberries
M3: Subway 6" roast beef, small banana
M4: Spaghetti w/ sauce, 1 meatball, breadstick, salad
M5: Protein shake

[marymc]

Brenda that is an EXCELLENT Carb Up Day!!

Originally Posted by nwcrafty

M1: Protein shake, oatmeal, splenda & splash of milk
M2: LC yogurt (my tweak), strawberries
M3: Subway 6" roast beef, small banana
M4: Spaghetti w/ sauce, 1 meatball, breadstick, salad
M5: Protein shake

[kelley17]

M1: 1 we/2 ew scrambled with salsa
M2: protein shake
M3: salad w/lowfat vinaigrette and white bean chick chili
M4: piece of cheese
M5: omlette w/ laughing cow cheese wedge and salad
M6: jello/fudgcicle or protein shake

[wildcat1842]

Week 8 Day 2 Doing carb down

M1: 1WE/2EW scambled w/spinach and cheese
M2: Skipped
M3: Terriyaki chicken, rice, cuke salad
M4: HB egg w/ EVOO mayo
M5: Steak and broccoli
M6: Protein shake

[onexone]

M1: 2 egg popovers
M2: protein shake
M3: restaurant: soup salad reg sized portion possibly dessert
M4: popcorn
M5: spaghetti with (turkey) meat sauce

[kelley17]

M1: EZ Cinnamon French Toast w/spray of reddi whip
M2: Protein Shake
M3: Forgot my lunch and luckily the lunch they served at school wasn't pasta! 1 hamburger patti on mound of lettuce with tomatoes an pickles, ketchup and mustard
M4: piece of cheese
M5: chick and veggie stir fry
M6: fudcicle/jello/protein shake

[kelley17]

M1: Protein Shake w/coffee
M2: Protein shake w/coffee
M3: chick and veggie stir fry w/ 1/2 cup jasmine rice
M4: turkey breast slices
M5: chik fil a grilled chick garden salad and 2 dark choc kisses (not on plan)
M6: Jello w/reddi whip

[wildcat1842]

Week 8 Day 4 Baseline

M1: 1WE/2EW scrambled w/spinach and cheese
M2: Skipped
M3: Chicken breast, peppers, rice
M4: Atkins shake
M5: Turkey bratwurst, broccoli
M6: Fudgesicle