Menu Plan for this week...or Failing to Plan is Planning to Fail

Within the thread of Kiki's 10/21 post re: Main board vs. Grad board, SL from Colinsville, OK asked me to share my plan for this week. I share my plan with the following caveat's: 1. I am not a protein gram counter because when I had my WLS my surgeon did not offer nutritional recommendations and I had only negative experiences with the 12 year old size 2 petite nutritionist who wanted to teach me about the food pyramid. In other words, I pretty much navigated the eating thing on my own. 2. I am a calorie counter. I try to stay between 1200 to 1500 calories per day. This is a reasonable and comfortable range for me...if I go under or over I won't lose weight. I am 9# from my personal goal and would like to get there before the end of this year. 3. Sameness works for me. I am not very experimental with my food choices because I don't do well with variety...too many chances to make bad choices. 4. I don't mix milk with meat. I don't eat pork. I cannot tolerate chicken. I eat little bread but only because it does not always sit well, I have no idea how many carbs we should have or if we should even have any. 5. I eat lots of fish because it feels good and sits well. 6. I eat lots of eggs...you might think that I eat too many. They seem to have a staying power for me...I feel satisfied longer on days with eggs. (my cholesterol today is 126 vs. 225 pre op). 7. I walk 6 days/wk on my treadmill doing an interval training program (incline goes up/down) from 4.0 to 4.4 MPH for 45 minutes on Tues/Thurs and 60 minutes on MWFS. I work with a personal trainer for 30 minutes (free weights/machines) on Tues/Thurs. 8. I work very hard to stick to my plan but know that many times things come up like breakfast/lunch meetings. In that case I try to order something on the menu that was close to what I planned to eat. 9. I cook enough to last me for a few meals. My family does not necessarily eat the same things that I do. So I cook a lot. 10. I weigh and measure everything. I eat my ice cream out of a 1 cup measuring cup. I have a full time job and keep measuring cups/spoons in my office. I can eyeball most foods by now...so it is not a huge deal when I am out. 11. I make sure that I have everything in the house ahead of time so that I can prepare my meals with ease and in a relaxed (!) and unhurried state. Fpr me, poor planning = poor choices or extreme hunger or a trip to the Red Robin to down the endless basket of fries!!! Monday and Thursday Breakfast: Fruit Smoothie=1 C. Fresh/Frozen Fruit of choice, I like strawberries, 1 or 2 scoops protein powder, I use vanilla whey 80 cals/scoop, 8 oz. H20. Blend (in blender) for 2-3 mins. 200 calories. Snack: 1 C Trader Joes Greek No Fat Yogurt. 80 calories. Lunch: Cold Fish Salad (cook ahead of time). 2 tbsp. chicken broth, juice of 3-4 limes, 1# orange roughy filets, 1/2 c onion, 1/2 c fresh or jar jalepeno chopped, 3/4 c chopped tomato. Heat broth in skillet. Place fish in skillet. Pour juice over. Coo****il opaque. Add remaining ingredients. Transfer to serving dish and refrigerate for at least 2 hours. Eat this on top of leafy greens or romaine. I don't add dressing. 4 oz. Portion = 160 calories. 1 C tomato soup = 120 calories. 1/2 C Fat Free Cottage Cheese with peaches only from a snack sz. light diced peach cup = 150 calories. Total meal= 430 calories. Note: This takes me quite a while to eat most of this ~45 min. to 1 hour. Snack: 1/2 C FF Cottage Cheese w/4 oz. unsweetened applesauce = 150 calories. Dinner: Ground Turkey with Brown Rice and Mushrooms. 4 oz. Ground Lean Turkey, 1 C Cooked Brown Rice, 1/4 C Sliced Mushrooms, 2 tbsp. chicken broth. Cook/drain turkey. Add Brown Rice to turkey. Sautee Mushrooms in 2 tbsp. chicken broth and add to turkey and rice. Season to taste. 170 calories. 1 C Healthy Choice Fudge Brownie Ice Cream. 240 calories. Total for Day=1270 calories. NO EATING AFTER 8:00 PM!!! Tuesday and Friday Breakfast: Egg Fu Yung. 1 C sliced mushrooms, a little garlic, 1 tbsp. chicken broth, 1/2 bean sprouts, 2 eggs beaten with scant H2O, little cayenne pepper. Heat broth in skillet and add mushrooms, garlic, bean sprouts. Pour egg over. Coo****il firm to touch. 210 calories. Snack: 1/2 sliced apple (I can't tolerate skin), 1 tablespoon peanut butter= 135 calories. Lunch: Tuna & Salad. No big deal. I buy those little 3 oz cans of albacore in water. Open 1 up. Drain the water. Put on top of vegetable salad of your choice. No dressing ('cuz I don't like it). 105 calories. 1 C Tomato Vegetable Soup = 150 calories. 1 C Stoneyfield's FF Chocolate Underground Yogurt=170 calories. Total 425 calories. Snack: 1/2 sliced apple (yes, this is where you use the other half that you cut up earlier!), 1 tbsp. Peanut Butter=135 calories. Dinner: Sole and Green Beans. 4 oz. Sole Filet. Salt and Pepper Seasoning. Bake at 325 until opaque. 130 calories. Cook green beans in skillet with 2 tbsp. soy sauce and 1 tsp. chopped garlic. I cook my green beans very well because I find them difficult to digest if they are firm. 30 calories. 1 C Vegetable Soup=160 calories. 1/2 C Healthy Choice Fudge Brownie Ice Cream=120 calories. Total 440 calories. Total for Day=1345 calories. Wednesday and Saturday Breakfast: 7 grain toast, 1 slice=110 calories with 1/2 C FF Cottage Cheese=80 calories, a few tomato slices (negligeable) a little pepper. 190 calories. Snack: Trader Joes FF Greek Yogurt=80 calories, and 1 c berries (fresh or frozen) 40 calories. Total=120 calories. Lunch: 3 Egg Omelette w/Dry Rye Toast. 3 eggs=225. 1/2 C Diced Tomato, Jalapeno, Mushroom mixture=40 calories. 1 pc. Rye Toast=80 calories. 1 C Strawberries=45 calories. Total 410 calories. Snack: 1/2 C FF Cottage Cheese=110 calories and 1/2 C unsweetened applesauce=40 calories. Total 150 calories. Dinner: Tilapia with Tomatoes, Chick Peas, and Black Olives. 4 oz. Tilapia=200 calories. Sprinkle filet with salt and pepper. Bake in 325 oven until opaque. While baking combine 1/4 C chopped tomato with 1/2 C canned/drained chick peas=120 calories, and 12 chopped black olives=60 calories, in skillet and sautee until tomatoes are soft. Place Fish on Plate and pour tomato mixture over. Total=380 calories. 1/2 C Healthy Choice brownie fudge ice cream=120 calories. Total=500 calories Total for day=1370 calories. So there you have it. As I said, this works for me. I realize I take a risk posting my menu...but hey, I can take it..after all, I get my love at home! Continued Success, Karen

Karen, Our "plans" are very similar, except Mine is Filled with Choices. That, and I do keep my Carbs below 20gms a day And My protein above 90gms a day. I think my approach for success has been that I only buy stuff from the grocery store that "Cooks up" into Low-Carb / Low Calorie Meals. It Is Hard to resist eating something at home When no one is around or if You are just in the mood for a snack. But it's Easy to resist items in the middle of a Crowded Grocery Store. So, I've kept the "Food Choice" activity IN the grocery store, and Out of my home. (example- It's easier to Not Pull in to a Shop and Buy Cigarettes Than it is to Not Pull one from the pack sitting in your pocket.) When I shop for groceries, here are some of the items That I buy NEARLY every time. My "staples." PROTEIN/MEATS- Chicken breasts, (Skinned and de-boned. Pricier but worth it in time.) Fish, (Tilapia, Catfish, Salmon, Tuna, etc... Usually fresh or frozen) Tofu, (Extra-Firm) Textured Vegetable Protein, ("Health-food" section) Deli Sliced Roast Turkey, The MAYBES- depending on sale prices- Maybe a little Sausage- (Sweet or Hot Italian once a month grocery trip) Maybe Center Cut Pork Chops, Maybe Laura Lean Ground Sirloin, Maybe tiny bit of Deli Meat for antipasto, VEGGIES/PRODUCE AREA- Peppers, (a lot!) (Red, Green, Yellow, Jalepenos, Banana peppers, etc..) Onions, (Green Onions/Scallions, Red, Yellow) Celery, A Cucumber, Fresh Bean Sprouts, Little "prepped" Carrots, Radishes (when available) Spaghetti Squash, Fresh Mushrooms, (Portobello, Chanterelle, Enoki, Shiitake, Cremini, etc...) Pre-Washed-Prepped Salad, Roma Tomatoes, (a lot) Broccoli, Fresh Green Beans, Cabbage, (Red, Green, or Napa/Chinese) Berries of some sort, (Strawberries, Blueberries, Raspberries) Grapes, Apples, Lemons, Un-Salted Produce Packed Nuts, (Raw Almonds, Walnuts and some Brazil Nuts- for the Selenium) I'll also pick up one Produce "special" item each trip such as Fennel, Eggplant, Bok Choy, Asparagus, etc... CANNED AISLES- Diced Tomatoes, (With Italian Spices, Mexican Spices, or Rotel with Peppers) No Sugar Added Tomato Sauce, Tomato Paste, Beans, (Pinto, No-Fat Re-fried, Butter Beans, Red Beans, Black, etc...) Albacore White Tuna in Water, No Sugar Added Peanut Butter, Maybe - Kalamata Olives (from the deli section, my true guilty pleasure) FROZEN FOODS- Little Nibblet corn on the cob Zucchini and Squash, (if not available fresh) DAIRY- Eggs (a lot) Carb Countdown Dairy Beverage, (Low Fat) Carb Control Yogurt, Cottage Cheese, (reduced fat) Skim milk, Little bit of Cheese, Low-Fat Sour Cream MISC- Olive Oil, Total Protein Cereal, Spices, (at least one new or fresh herb each trip) Pam Cooking Spray, Sugar-Free Popsicycles (still love them from my 1st week of Post-Op) Mission No Carb Tortillas, Ezekial Sprouted Grain Bread, (frozen "health-food" section) Diet V8 Splash, (Love It!) Starbuck's De-Caf Sumatran Coffee, Slimfast Low-Carb Chocolate Royale or Vanilla Cream Shakes (I put a splash in my coffee, Yum and high protein) AND THAT'S IT! Yes, on occasion, I'll pick up something "special" For when guests are coming, And there are the "staples" such as Corn Meal, Flax Seeds, Canola Oil, Low-Fat Mayo, Protein Powder, etc... I'll pick those up. But Notice the general lack of Processed Starch in this grocery list. I get my Carbs, sure, but mostly through Veggies, and Fruit Rather than Potatoes, Breads, Noodles, etc... No Pretzels, Chips, sweets, etc... Also Notice the high concentration of Non-Processed Produce. Very Good for you! Not only the fiber to keep "Regular," But, I try to eat one "color" from Each Phyto-Nutrient Group every day. Red Peppers or tomatoes, Purple cabbage or Blueberries, Deep greens of salad greens, Yellow/orange from Carrots, etc.... I Try to get in all of the possible Phytochemicals each day. I also buy in small quantities. Just a bit of each fre****em So that nothing "goes bad" before I can use it. By taking one Meat/Protein, and preparing it With at least 2 veggies, And one canned or dairy item, Recipes are a breeze and depending on the spices used You can have an endless variety of meals. I cook a lot, but when out of town for my work, I follow the "protein first rule" when eating out. I'm usually full before I can get in much of anything else. At home, it's far easier. I Just eat what's in the house! So does my family, and as a result They are losing weight off of My Surgery. This is a lot of babble, but for those out there Having difficulty Avoiding High-Carb/Calorie, Low Nutrition Foods, This has helped me, And become ROUTINE enough so I'm not constantly Facing "Food Choice Issues." I don't have to Think about it, I just follow my habits. That's what got me Obese to start with, Following my habits, So I figured it was a fairly effective Course of Action. Yes, Now that I'm beyond two years out, I Rarely Ever eat Noodles, Potatoes, Rice, Bread, etc... Very Rarely, But because I have set up New Habits in eating, It always is a very conscience choice rather than just A constant. When Not Thinking about it, I usually just eat Low-Carb/Cal foods that are Packed with nutrition. Like you, I also measure, measure, measure. But that's just so the recipes will come out the same. Often it is by "eyeball" too. Keeping my Food Choices Out of the House! This had made getting to and staying at a normal BMI Easy for me. Between your Menu and My "Shopping List" Perhaps this may help some- (No risk in posting your Menu. Unless you're breaking Copyright laws) Best Wishes- Dx

Dx- Clearly we should get the award for the longest post/reply in history! Wow, do you have an electronic shopping list or are you just incredibly visual and picture yourself cruising the aisles at the grocery store? I read your list and it seems that you can tolerate a whole hell of a lot more than I can in my 5th year post op! Peppers would kill me! So would cabbage and celery! I forgot to mention, I really don't like salad. I prefer my vegetables in chunks. I eat ice cream because I seem to crave something sweet after dinner, and this seems to work for me. I also forgot to mention that I am a "moderation person" as we all discussed earlier this week. I can walk away and tell myself that just because some is good, it does not mean that more is better. And one more thing... I did not post a Sunday menu because Sunday is the day that I usually give myself a huge "out." I don't plan, don't write anything down ****ep a daily food/calorie/exercise/water/hunger level log), don't exercise and eat whatever I want. But I really have to want it. On Monday I always get on the scale first thing in the morning knowing how I ate the day before and I take full responsibilty for my gains and my losses. Thanks for sharing! Karen

Hi Karen... Thanks so much for sharing your weekly menu with us. It sounds very good and I am going to try to follow your suggestions and see what happens. Have a good week, Betty