May 9
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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I hope this doesn't mess anybody up, but I am posting Monday's opener on Sunday morning, because I'm not going to have time on Monday.
Happy Monday! Hope everyone's starting the week strong!
My question today is some food recommendations. I am in a bit of a food rut, as I generally am in the spring before we start getting local produce. My eating plan involves eating a lot of veggies and I just can't wait for those veggies to be fresh and local from the farmer's market! We are getting asparagus and I am loving that - but that's not enough - I want it all!
So please tell me what you eat on a good eating day, when you are within your calorie goal and also feeling satisfied and happy with your food. I'd love a whole day's actual menu, but you could also just tell me types of things or favorite meals or snacks, whatever you've got. I'll post mine after this.2 -
What I ate on a good day:
I have to go back to Thursday to find a really good day, but here it is:
Breakfast:
- Omelet: 1 whole egg and 2 egg whites, feta cheese, asparagus
- 1 slice toasted Dave's Killer Bread thin slices with butter
Cals: 343
Lunch (eaten early so no need for morning snack)
- 1 slice Dave's killer bread with half a can of canned salmon, 1/2 tsp of mayo (other half saved for net day), furikake on top
- Roasted asparagus
- A sauce made of lemon juice, soy sauce, and chili crisp
- 1 pear
- 1 small piece of candied ginger
- 1 small square of dark chocolate
Cals: 443
Afternoon snack:
- 1 mango, 1 tsp chia seeds, 1/2 cup cottage cheese mixed together - SO good
- A few nibbles of pretzels and caramel corn (oops)
Cals: 218
Dinner:
- Burrito bowl: cauliflower rice, black beans, chopped tomatoes, guacamole, rotisserie chicken, black olives, cabbage
Cals: 459
Bedtime snack:
- 1/2 cup whole milk
- 1/2 bakery cookie
Cals: 154
Total Cals: 1617 out of my 1650 goal1 -
Calories tracked ✅
Calories under budget ✅
Exercise ✅ Went to my first reformer Pilates class today. Felt outside my comfort zone but glad I did it.5 -
@Caroline_slowandsteady - your day is very impressive! I can guarantee you I can’t top that, but this would be an example of a good day for me, pulled from last week:
Breakfast - plain Greek yogurt with granola and fruit (this is my breakfast 90% of the time)
Lunch - romaine salad with various veggies and for protein, black beans and walnuts
Dinner - stir fry with chicken, veggies and rice. The great thing about stir fry is practically any veggie, fresh or frozen, will do.
We do have asparagus in our garden and oh my, that is THE BEST! I can pick it and eat it raw standing there.
My snacks include an orange, banana with peanut butter, handful of peanuts (peanuts are high in calories but at night if I have enough calories left, that’s a treat for me.3 -
My typical/good day looks sort of like:
Breakfast:
- Decaffeinated coffee
Cals: 0
Lunch:
- 85 g Arugula
- 1 tbsp homemade lemon vinaigrette
- 10 g toasted pepitas (pumpkin seeds)
- 25 g homemade sourdough croutons
- 14 g goat cheese
- 170 g non-fat greek yogurt
- 12 g chia seeds
- 30 g blueberries
- 32 g raspberries
Cals: 429
Snack:
- 1 medium Pink Lady apple
Cals: 72
Dinner:
- 1 serving homemade braised chard, peas, gnocchi and leeks
- 14 g parmesan cheese
- 1/2 serving homemade rosemary-honey almond tart
- 45 g kettle corn
- Decaffeinated/herbal tea
Cals: 934
Total Cals: 1435
Depending on my exercise level that day, I will adjust my deserts - perhaps a second helping of yogurt and berries in the evening and a square or two of dark chocolate instead of of the tart/popcorn.4 -
I work, so breakfast and lunch are pretty simple. My breakfast is usually one of 3:
Low fat yogurt and Dave’s toast
Oatmeal and low fat milk
Homemade egg bite and Dave’s toast
Lunch is often leftovers.
If I don’t have leftovers, I either have
Apple with peanut butter or
Tuna salad sandwich
Dinner is where I get my variety.
Usually either a big salad or lots of veggies
A grilled or blackened or roasted protein.
I eat seafood about 5 times a week.
Often make mango salsa to serve with fish, chicken or pork.
Fish tacos in low carb tortillas once a week. Some kind of stir fry once a week.
I rarely cook beef, just because it’s not a favorite of mine.
Snacks are grapes and cherry tomatoes. Sometimes low cal veggie crisps or similar. Sometimes leftover veggies.
Other than Dave’s bread, I don’t eat a lot of carbs. Occasionally half of a baked sweet potato or baked potato. We spilt it between us. Pasta rarely. Rice when I make a stir fry.
We eat out a LOT for dinner. I just order grilled fish and double veg, no sauce. Take half home for lunch tomorrow. (And wine).
I skip desserts except for special occasions.
Works for me.
3 -
3xyes. Day 22 of Epic II + 9.2km run4
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✅ Exercise
✅ Calories within quota
✅ Food tracked
0/3 pass days3 -
Good job on 3 yeses
@Tarann75
@Winner_in_Life
@atoina
Thanks for sharing about food - that's great to get some ideas!
@biketheworld - stir fries are delightful
@enlightenme3 - intrigued by the lemon vinaigrette and also the tart
@SilverSage1 - mmm homemade mango salsa, that's a great idea! Recipe?2 -
✅✅✅ 3️⃣ pass days left
Breakfast: herbal tea, fresh fruit, soy yoghurt, granola, mixed dried berries.
Morning coffee, plain biscuit
Lunch: large salad or veg soup, cooked turkey/chicken with goats cheese on granary bread, coffee
Dinner: Sun - Tues, meat+4/5 veg; Wed, casserole; Thursday, ham, salad, potatoes, boiled egg; Fri, salmon, garden peas, grilled tomato, potatoes; Sat, venison/duck/steak burgers, baked beans, grilled tomato, potatoes3 -
May 9, 2022
Did I exercise for at least 20 minutes? Yes, Iron Series by Caroline Girvan
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (8 days -free)
Within Sugar macro today? Yes (6 days)
Pass day 1/3 (this is for accountability to myself and my records).3 -
✅✅✅
I get some good ideas from my MFP friends’ diaries as far as menus go. Have you checked out your friends?
5 -
May 9th
Exercise – yes
Tracking – yes
Calories – Yes
1/3 pass days4 -
✅✅✅
My usual day is this:
Breakfast around 9:30 garden of life vanilla protein mix unsweetened almond milk with frozen bananas and another frozen fruit 1/2c such as blueberries black coffee half and half with collagen powder.
Lunch a salad with 2tbsp salad dressing fresh fruit granola bar water. Maybe a wrap with hummus and fresh veggies.
Dinner plant based foods and only one serving if I have beer I have discovered some very good na beers low in carbs and taste like a beer
Plenty of water throughout the day.4 -
@snowshoe072 Share some recommendations of the NA beers that taste good? I see so many on the market now and am not sure which to pick up. Thanks! 🍺🍻1
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Did I exercise for at least 20 minutes? Yes, 20 minutes Fabulous50’s
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
4/3 pass days.4 -
Hmm, a typical good day. @Caroline_slowandsteady For me that's a bit tough. I've used various strategies. One was to make a protein coffee to balance my sugar and then "fast" until lunch. (I'm always trying to keep my sugar balanced.) Lately I've been eating breakfast, lunch and dinner with no snacks in between. I no longer eat anything after I eat supper; I've been doing that faithfully for over a year now.
As for what I eat, I eat a lot of different things; I'm not a "regular rotation on the menu" kind of gal. But I'll get on a kick and eat a particular menu or food constantly for a while and then not eat it again for years.
May 9 - Yes to logging and staying under, no to exercise.4 -
@jamcnewman try the Sam Adams Just the Haze . The Athletic Brewing Com make two possibly more one is Upside Dawn both are good Sam Adams is my favorite Sam has higher carbs about 22 but only around 98 calories for 12 ozs. Much less then the home brewed beer we make 🍺 enjoy!!3
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5/9
Did I exercise for at least 20 minutes? 👍🏻
Did I stay within my calorie budget for the day? 👍🏻
Did I keep track of everything I ate and drank? 👍🏻
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28
May goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging
2 -
✅ Exercise: 20 minutes walking, lots of yardwork. Built a raised bed with cinderblocks and mixed and filled the bed with a mix of compost, vermiculite and peat using a tarp, wheelbarrow, rakes and shovels.
✅ Calories
✅ Tracked
0 passdays used ( )
A good day for me often looks like>
1st meal around 11 or noon> Sauteed frozen spinach, kale, mustard greens or turnip greens with balsamic vinegar, salt and pepper. Homemade soy yogurt with allulose, cinnamon and 1 oz of walnuts, perhaps also chia seeds or flax seeds. Half package of shredded cabbage and carrots, sauteed in avocado oil and with 1 T. coconut aminos stirred in.
Early evening meal> Large salad of romaine and/or spring mix with tomatos, cucumbers, alfalfa or bean sprouts, sometimes some cheddar cheese or black beans on top, dressed with homemade viniagrette with olive oil, balsamic vinegar and ranch seasonings. A low carb dish with some form of meat or fish, often bison or salmon. Usually another vegetable for a side, such onions and mushrooms sauteed in broth with marsala wine, or at times something like half a sweet potato.
Many days I also use a Muniq meal replacement shake in the afternoon as a source of resistant starch as my diet is fairly low carb yet I want to keep my good bacteria well fed. Sometimes chocolate. Othertimes vanilla with 1 cup frozen strawberries added. At one of the meals I often include a salad that is a mix (about half and half) of homemade saurkraut and broccoli sprouts. Sometimes I will have an apple with one of the meals for dessert. I also usually drink 4-6 ounces of kombucha per day. One of my goals is to get at least 3 servings of fermented foods each day, usually kombucha, yogurt and either saurkraut or kimchi.
2 -
@Caroline_slowandsteady
Mango Salsa - I don’t have an actual recipe, it’s just something I throw together.
Dice up 1 peeled mango into 1/4 inch dice. Dice up a couple slices of red onion and some red bell pepper. Slice a scallion or two. Chop a bunch of cilantro (to taste - I like a lot). Season with your favorite chili seasoning. I like Tajin or chipotle. You can hold I’d here for a while. Right. Before serving, add a pinch of salt and squeeze half of a lime.
It’s best when freshly made. It will keep in the fridge, but the texture will soften.
I tried to add a picture, but it tells me I don’t have permission. Am I doing something wrong?4 -
✅ Exercise - 1 hour of Jazzercise
✅ Calories -
✅ Tracking -
Closed all my Apple watch rings today
1 Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: P-2-3-4-5-6-7-8-9
4 -
Exercise ✅
Calories ✅
Tracking ✅4 -
Exercise? Walk, 1 mile
Under calories? Yes, 1,400 max
Tracked meals? Yes
Pass Days? 3/3 (None remaining)
Water? No
Apple Cider Vinegar? Yes
@Caroline_slowandsteady I like slicing courgettes (squash and zucchini) and mixing in a tsp of cocunut oil and quickly roasting on a pan, sprinkle with salt. YUMMY!
4 -
Did I exercise for at least 20 minutes? Yes, 57 minutes of walking, 10 minutes upper body strength
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used - 0
For breakfast, my husaband often makes up fruit bowls with a base of plain greek Yogurt and a wide variety of fresh, cut up fruits with a homemade latte on the side.
Lunch can be anything, leftovers from the day before, soup and sandwich, what we call "variety plates" which would have cheese and crackers, fruit, nuts, olives, those sorts of things. Sometimes it's salads.
Supper we often do meal kits so the standard would be a protein, a side of usually rice, orzo, potatoes, couscous, or sweet potatoes, and then 1-2 veg or a side salads.. just depends. Where the magic happens in these meals are the spice blends .. sounds silly but my goodness I often am surprised at how what seems like simple food becomes magical.
I'm not really a cook - I can.. but my husband does most of it. He puts a lot of love into the kitchen and he's also a BBQ master on the charcoal grill, so for me being good is more a reflection of staying within my calories than anything else.4 -
BF 2 slices Ezekiel Sesame bread
34g Santa Cruz Organic lightly roasted PB
3-4 oz non fat milk w decaf coffee
7.5-9 oz apple (sometimes strawberries)
L oatmeal
4 oz 0% plain Fage yogurt
30g raisins
5-6 oz berries or a pear
Organic raw Almonds-pecans-walnuts 14-42 g total
* reducing this by eating 5-6 oz crisp Veggies instead.
Herbal tea
S raw veg 5-6 oz
D
Chicken, salmon, very lean beef (1/week) pork (1/month) 2-3 months oz
Cooked peas 4 oz
Alexia potato puffs 14-18 “puffs”
Sparking water
Every other day, no meat. I will often eat toast w peanut butter &’another apple for dinner.
S
Nuts 42g & 30 g raisins
(Switched this to 5-6 oz raw veg most days)
4 -
May 9
Exercise: 115 minutes
Tracking: yes
Calories: under
Pass days used: 04 -
3x yes
4 -
Good job on 3 yeses:
@TerriRichardson112
@victorious55
@SummerSkier - that is a good idea to look at friends' diaries. I always feel a little creepy. I also have trouble understanding what a meal is sometimes from the list of ingredients in MFP - it's easier to read when people are writing it more conversationally. But I think I am going to try anyway - I have a lot of new friends to creep on since joining UAC!
@eokoro
@snowshoe072
@jmu1965
@GrandmaJackie
@ideas2
@enlightenme3
@SilverSage1
@1stplace4health
@ashleycarole86
@calvin20874
@LazyBlondeChef
Good job checking in regardless - on the way to Champion!
@Jana_2020
Thanks for sharing food inspiration:
@TerriRichardson112 - Sounds delicious. By 4/5 veg do you mean 4/5 of your plate is vegetables? Or something else?
@snowshoe072 - Sound great! Is your collagen powder plant based? I am intrigued by collagen powder - I was reading about it the other day thinking I would buy one but then I got overwhelmed by possibilities.
@Jana_2020 What is protein coffee?
@ideas2 Also sounds delicious. I like your ideas for balancing resistant starch with low carb - I have found I am more satiated with a lower carb diet but I do worry about fiber/resistant starch. I also like your idea of having a fermented food goal. I might do that. My current favorite fermented food is this one: https://ferments.hawthornevalley.org/project/ginger-carrots/ and I did actually eat it on the day I listed, on top of the asparagus I had for lunch, but I forgot to list it. My fancy cottage cheese is also fermented. My wife has been drinking a lot of kombucha lately, but I think the kind you buy is too high in sugar and it also has caffeine in it right? Can you make your own with less sugar and no caffeine? I have read some of the books you recommended, but I think basically I want you to write your own book, synthesizing everything you've learned!
@SilverSage1 Thanks for the mango salsa recipe! How do you think it would be with frozen mango? When we get fresh mango my fruit bat children eat them up so fast! I definitely couldn't keep one around for salsa. And the error when adding a picture is a known bug - I think it happens to everyone sometimes. Did the error say something about vanilla? I think MFP is working on it...
@1stplace4health Roasted summer squash and zucchini is one of my favorites too - or grilled - but I only like them when they are fresh and local. The ones that travel from far away have a bitterness to me. But in summer and early fall we make that every week and I eat it pretty much every day.
@ashleycarole86 staying in calorie range with such good food sounds like a real challenge!
@MadisonMolly2017 oatmeal for lunch - I might try that2 -
Mon May 9
Exercise: 15 minutes MommaStrong, 5 minutes stretching
Tracking: Planned the day
Calories: Followed the plan. I actually worked at the office and packed up all my food like the old days. Sure makes it easier to follow the plan when you don't have any other choices! Well, there was a jar of peanut butter pretzels which in the old days I would have found very tempting, but now I was too freaked out by the germs in it to find it appealing.
I am now back down to my pre-birthday weight (birthday was 4/25 and I continued to gain weight for a week afterwards before turning it around in the beginning of May and it took me 8 days to take it off). I still need to work on getting back down to the pre-NYC vacation weight - but thinking maybe I can take it off in the same time it took me to put it on, which is inspiring.
No, probably not actually because I have my college reunion this weekend with several meals provided - so that will be a challenge and a setback. Oh well! I will get here eventually.1
https://youtu.be/g83v1m2P4_g
