LABOR DAY : Miserable head cold day

Coffee, two cups (80)
Breakfast: Scrambled egg (100), 2 slices bacon (70) , piece of toast with marmalade (90)
Mid-day: Bacon on one piece of bread (225)
Afternoon: 6 oz Rib-eye steak( ), 1/3 cup baked beans, 1/3 cup potato salad, 4-5 no bake cookies with oatmeal
Later: 1/4 cantalope


About 2:30 or 3 AM popcorn (regular, small bag) and milk (probably 10 oz.)


However, I'll give it a stab.

Coffee (40)
Two fried eggs (200) and two pieces of buttered toast (It's freight day.) (280)
Lipton Sweetened Green Tea (180)
Snack: String cheese (60)
Lunch was Progresso chicken noodle soup (200)
Snack: A luna bar (peanut butter) (180)
After work: Banana (105)

Supper: Steak (with onion and steak) sauce sandwich (just the bread is 240. I use Arnold's Health Nut) (500)

I think I probably had a couple cookies after the sandwich (100)
After church: Bowl of cereal (bunch of honey with almonds, probably TWO servings and milk)
(460+122=582)

I usually run high on my calories on Wednesdays--for energy's sake-- and this was no exception. I was running to close with my time to record everything and now I know I'm not remembering all that I did eat.

I'd say I was at least 2500 calories ... possibly more if I dipped into my mixed nuts. I can't remember.

Nutrition Facts Canned Baked Beans
Serving size 1/2 cup (135g)
Servings Per container about 6
Calories 160
Caloires from Fat 10
Total fat 1g 2%
Sodium 21%
Total Carbs 30g 10%
Dietary fiber 5g 20%
Sugars 11g
Protein 7g
Calcium 4%
Iron 10%

Setting Myself up for Success ABCs

Having made up my lists of breakfasts, lunch/snacks, and meals, I now need to make myself out a list of food items to stay stocked up on so that I will NOT run out of that which will enable me to stay on my diet plan.

A. Groceries List
Eggs, eggs, and more eggs
High fiber cereal or oatmeal
Oats 'n' Honey bars
Sugar Free Marmalade

Bananas
Apples
Other fruit--nectarines, cantaloupe, etc
Radishes, celery, baby carrots, green pepper, onions
Cucumber & tomato, lettuce
Cabbage
Potatoes (small ones)

Low fat lunch meat
Low fat lunch cheese
Low Fat shredded cheese
Cottage Cheese


Hellman's lite mayonnaise
Jalepeno peppers (for the hot vinegar as well as the peppers)

97% fat free popcorn
sugar free jello (pre-packaged)
Activia Yogurt
String cheese

Asparagus
Green Beans
Pintos
Glory Rice & Beans
Glory Tomatoes & Okra
Glory Collards
Canned tomatoes, diced


Progresso or Healthy Choice Soups
Chicken Noodle, etc

Fish fillets
Lean Ground beef ( form into small portions and freeze)
Frozen chicken breast
Frozen stir fry vegetables

Whole wheat noodles
Cheese crackers, 5 calories each of snack crackers 10 calories each


B. Two Week Meal Plan
Fish twice a week
Monday (Work 8-4:30) -- fish
Tuesday (Work 12-close)--chicken breast
***
Wednesday (Work 8-4:30)--fish
Thursday (Work 8-4:30)-- Vegetable plate (beans, potato, etc)
***
Friday (Work 12-Close)
***
Saturday (Off)
Sunday (Off--Company for dinner)

Monday (Work 8-4:30)--fish
Tuesday (Off)--chicken breast
Wednesday (Work 8 -4:30)--fish
Thursday (Work 12- Close)
***
Friday (Work 12-Close)
***
Saturday (Work 9-5:30)--taco salad
Sunday (Off)

***Snacks after working until close (Sandwich at supper time):
low calorie soup, or
salad, or
cottage cheese and pineapple, or
greens and boiled egg, or


Snacks after eating evening meal at home
popcorn and milk
cereal and milk
piece of toast with marmalade and milk

C. Low Calorie Entrees (commercial)
It also wouldn't hurt me, now that I've been doing this a few weeks, to write myself up a two week plan for eating (as a guideline.) Breakfast is a no-brainer... and so is lunch (at work) and my snacks (at work). But meals at home and evening snacks tend to be a pitfall for me. If I knew ahead of time what I was going to eat, it would help.

One way to do this would be to investigate low calorie entrees I could buy and add something to them.

Healthy Choice

Lean Cuisine

• Cafe Classics
• Cafe Classics Bowls
• Casual Eating Classics
• Comfort Classics
• Dinnertime Selects
• One Dish Favorites
• Spa Cuisine Classics
• Casual Eating Favorites

Smart Ones
South Beach