Meal Rotation Idea

ryandurbin

I would like to put together a post of a 2 week meal rotation with a collection of your recipes and would like all of your help on this! I feel that some people out there may have a problem with deciding what exactly to eat to stay in a good healthy rotation and need the guess work taken out of this task for them.

I believe the idea would be to create a simple meal plan that is controlled carb, low calorie. meaning it should fit somewhere around most of our intake goals of the average human size based on this website. Lets put together a plan for breakfast lunch and dinner for a consecutive 2 weeks that is diverse and will tend to not get so boring that you want to give up, yet is not so hard to prepare that you just don't feel like doing all the work after a long day on the job.

I will start by adding a days worth of food that I feel would be a good well balanced day in my next post. Please put together you own recipes with the nutirion information for a days worth of food/snacks and we will combine them all to make a healthy rotation. Thanks everyone I think if we can get this accomplished it will help several people out!!! Remember, controlled(low) carbs and low fat/calorie

ryandurbin

Breakfast: Boiled Egg Breakfast Bowl

4 Grade-A Boiled Eggs
1/2 cup 2% Shredded Cheddar Cheese
1/2 cup Canned Diced Tomatos With Green Peppers and Onions(drained)
3 slices of Ham Deli Meat(Substitute with any other deli meet if desireable)

After shelling the 4 Boiled eggs remove the yellow egg yolk from 3 of the eggs by breaking the egg in half and using the faucet to rinse away the yolk leaving only one boiled egg with a yolk.351

Chop the 3 egg whites and remaining whole boiled egg and place them into a bowl, mix in the 1/2 cup of drained tomatos/green peppers/onions.
Slice the 3 piece sof deli meat into 1/2 inch squares and place them in the bow.
Sprinkle the Cheddar Cheese on top of the boiled eggs, diced vegetables and sliced deli meat
Microwave bowl(cover with paper towl) for 40 seconds on 60% poweror until mixture is warm enough to melt the cheese
Add a pinch of sea salt and a pinch of freshly ground black pepper, stir together the ingredients in the bowl and all done.

Calories: 351
Carbs: 11
Fat: 18
Protein: 36





Snack #1
1 medium Orange

Calories: 85
Carbs: 21
Fat: 0
Protein: 2




Lunch: Raspberry Walnut Grilled Chicken Salad

1 4oz. Chicken Breast
1 Tbsp. Herb & Garlic blended spice mix
4 cups Chopped Romaine Lettuce
3/4 cup Cherry Tomatos
1/2 cup grated Raw Baby Carrots
1/4 cup chopped red onion
4 table spoons Lite Raspberry Walnut Vinegrette Dressing

Season Chicken Breast with Herb & Garlic blended spice mix and Grill until internal temperature reaches 165 degrees
Slice chicken into 1/2 inch wide by 1 inch long slices and place into a bowl along with the lettuce, tomatos, carrots and onions
Toss the ingredients in a bowl briefly and then drizzle the dressing on top of the mixture.
Cover the bowl with a lid or plastic wrap and shake thoroughly to evenly disperse the dressing onto the salad mixture
The Raspberry walnut chicken salad is ready to serve. 1/4 cup of walnuts can be added to increase the calories by 200

Calories: 358(w/nuts 558)
Carbs: 33(w/nuts 37)
Fat: 13(w/nuts 33)
Protein: 24(w/ nuts 29)




Snack #2:

24 Raw Almonds

Calories: 160
Carbs: 6
Fat: 14
Protein: 6




Dinner: Swiss & Portabella Mushroom Chicken w/Cooked Spinach

Entree:
1 skinless boneless chicken breasts
1 sliced portabella mushroom or whole cap
1 slice baby swiss cheese
2 tbsp. light house Italian dressing
1/4 cup lemon juice
1/2 tsp. rosemary
1/2 tsp. parsley
1 tsp various spices

(Optional) Marinate Chicken breasts with lemon juice, herbs, and spices overnight.
Place chicken in appropriately sized casserole dish with marinade covering bottom (at very least) to prevent drying.

Bake @ 350° for 35 Minutes

Meanwhile place mushroom slices into separate baking dish covered with Italian dressing. Put into oven about 15 minutes after chicken has been placed into oven.

Once the chicken's 35 minutes is up, place single mushroom slice on top of individual chicken breasts, and cover with a slice of baby swiss cheese. (Use a separate baking sheet, etc.)

If using whole portabellas, (caps) then place chicken on top of caps, then cheese on top of chicken.

Cook additional 5-10 minutes, or just before cheese starts to brown.

Side:
2 Cups canned spinach cooked over medium heat 5 - 7 minutes season to taste

Calories: 346
Carbs: 19
Fat: 14
Protein: 38




Snack #3 (If extra calories are needed)

8 oz 2% reduced fat milk

Calories: 122
Carbs: 11
Fat: 5
Protein: 8

Grand Totals:
Calories: 1622
Carbs: 101
Fat: 84
Protein: 119

All of these meals can be prepared in the evening and stored to take to work the following day this is my favorite meals/snacks for a single day. Please help out and share your best day of meals with everyone else!

funkyspunky871

Wow. That's a lot of fat for one day. Have a feeling your calories goals are a bit different than mine. Everything sounds great though and I love the idea. I'll check back soon, maybe even post a day's worth of meals/snacks if needed. Thanks!!

ryandurbin

Indeed everyone's are going to be a little different but if a lot of people put in ideas for good days for them, everyone can mix and match or pick and pull from the ideas of the meals. I don't think the idea is for someone to eat the exact same thing you may in one day, but to be able to take different meals/snacks/ from this post as an overall to better fit their needs Honestly, myself I would probably replace the handfull of raw almonds with a banana and do cantelope for my final snack as well and that would bring the fat down by 20 but I am a fruit lover so i tried to throw some different examples of snacks in there.

hroush

Here is one of my days:

Breakfast: cereal
1 cup skim milk
2 cups maltomeal honey nut scooters

calories: 306
carbs: 60
fat: 3
protein:12
fiber: 4
sugar: 20

Lunch: 2 turkey snadwiches
4 slices sarah lee 45 calorie and delightful
1 tbs hellmans real mayo (over estimation)
2 slices oscar meyer Oven roasted chicken breast
2 slices kraft singles

calories: 440
carbs: 41
fat: 21
protein: 21
fiber: 10
sugar: 6

snack 1:
nature valley pecan crunch bar

calories: 190
carbs 28
fat; 7
protein: 4
fiber: 2
sugar: 12

dinner: pineapple coconut rice (6 2 cup servings)
1 can coconut milk
1 cup water
3 cups uncooked jasmine rice
1 can of pineapple tidbits
1 cup coconut flakes
1 cup salad shrimp (optional)

Steam rice in the coconut milk and water. When finished, add the pineapple, coconut flakes, and shrimp.

per serving
calories: 277
carbs: 60
fat: 15
protein: 10
fiber: 2
sugar: 14

snack 2: granny smith apple
calories: 80
carbs: 22
fat: 0
protein:0
fiber: 5
sugar: 17

grand total

calories: 1293
carbs: 211
fat: 46
protein: 47
fiber: 23
sugar: 69

Not too bad, if you added another cup of shrimp to the pineapple coconut rice I believe it would raise the protein another 10 or so. Yes, the sugar is a little high, but about 1/2 comes from fruits.

ryandurbin

Bump help us out!

ryandurbin

Bump.

ryandurbin

Bump. Doesn't take long to toss something together to share cmon!

JensLogin

Here is one of my days!

Breakfast:

1 serving - Organic Greek Yogurt Vanilla
1/4c. - Bare Naked Granola
1 - Slice sprouted grain bread
1t. - All natural peanut butter

393 Cal/59 Carbs/8 Fat/22 Protein/5 Fiber/215 Sodium

Snack

1 Pink Lady Apple

80 Cal

Lunch

1 - Low Carb Whole Wheat Pita
3 oz. Reduced Sodium Turkey (Boar's Head)
Stuffed with fresh spinach, romaine, onions, cucumbers, red/green bell peppers, tomatos
1oz. - Avocado
1 - Bag of Baked Lays (splurge item!)

385 Cal/ 58 Carbs/12 Fat/ 25 Protein/ 13 Fiber/ 893 Sodium

Snack

Kashi Go Lean Protein/Fiber Bar

170 Cal/ 27 Carbs/ 5 Fat/ 8 Protein/ 5 Fiber/ 210 Sodium

Dinner

3oz. Grilled chicken breast
1/2c -Quinoa
1.5c - Spaghetti squash/Zuchinni

471 Cal/ 66 Carbs/ 8 Fat/ 28 Protein/ 8 Fiber/ 263 Sodium

Snack

60 calorie pudding cup

ryandurbin

sounds good, thanks for posting!

tamheath

I cut & pasted from a page in my food diary. Lets see if I can make this work, b/c I do like the idea!

Breakfast
Tennessee Pride - All Natural Turkey Sausage Patties, 2 patties
Kroger - Aged Swiss Cheese Deli Thin Slice, 1 Slice
Nature's Own Healthy Multi-Grain - Sandwhich Rounds,

Lunch
Weigh Watchers -Smart Ones - Ravioli Florentine,
Generic - Black Olives, 4 olives 25 1 3 0 0 0
Generic - Mushrooms, White, Raw, 2 oz 4 1 0 1 0 0
Bertoli - Extra Virgin Olive Oil 1/2 Tbsp, 1/4 TBSP 30 0 4 0 0 0
Add Food Quick Tools Quick add calories

Dinner
Allrecipes.Com - Broiled Tilapia Parmesan, 9 oz 305 1 17 35 0 0
Albertsons - Brussels Sprouts, 9 pieces 68 12 0 5 5 3
Add Food Quick Tools Quick add calories

Snacks
Generic - Margarita, 12 oz 804 54 0 0 0 48

Total calories for day: 1,716 (But I'd earned an extra 233 from exercise)

tamheath

And another day:

Breakfast
Cottage cheese - Lowfat, 2% milkfat, 1 cup (not packed)
Grapes - Raw, 0.34 cup

Lunch
Generic - Smart One- Creamy Rigatoni With Broccoli and Chicken, 1 CONTAINER

Dinner
80/20 Fat - Hamburger Patty, 1 patty 149 grams
Kroger - Light Mayo, 0.5 tbls.
Kroger - Light Ranch Dressing, 0.34 tbsp
Generic - Red Onion, Raw, 3 tbsp
Broccoli - Steamed, 1 cup chopped
Homemade - Garden Salad, 0.34 salad
Kroger Brand - Pepperjack Cheese Deli Thin Slices, 1 slice

Snacks
Sargento Light String Cheese - Light String Cheese, 1 piece 50 1 3 6 0 0
Planter's - Nutrition - South Beach Diet Mix, 0.5 oz 85 4 8 3 1 1

Total calories were 1,215. (Sorry couldn't figure out how to post calories otherwise)

samfez

I love this idea. Here is my contribution. I just started so any ideas would be great.

Calories Carbs Fat Protein Fiber
L'oven Fresh (Aldi) - Cinnamon Raisin Swirl Bread, 1 Slice 80 17 1 3 1
Prairie Farms - Fat Free Vitamin A & D Skim Milk, 8 oz. 80 11 0 8 0
Kroger - Fat Free Cottage Cheese, 1/2 cup (113g) 80 5 0 15 0

Lunch
(Sams Club) - Pork Tenderloin Roast, 4 oz. 120 0 3 23 0
Libby's - Cut Green Beans, 1 Cup 40 8 0 2 4
Valley View - Scalloped Potatoes, 1 prepared 300 40 3 4 4

Dinner
Generic (Haggen) - Chicken Breast, 4oz Grilled, 4 oz 110 0 1 20 0
Westpac Quick N Easy - Chow Mein Stir Fry, 2 Cup 100 18 0 6 4
Olde Cape Cod - Fat-Free Toasted Sesame Soy & Ginger Dressing, 1 Tbsp 20 5 0 0 0
Great Value - Whole Wheat Spaghetti, 1 oz (56g) 105 21 1 4 3
Add Food Quick Tools

Snacks
Edy's Slow Churned Rich & Creamy - Butter Pecan Ice Cream, 1/2 cup 120 16 5 3 0
Add Food Quick Tools

Totals 1,155 141 14 88 16
Your Daily Goal 1,200 165 40 45 14
Remaining 45 24 26 -43 -2