menu plan 3.46

'chicken cordon bleu'

Breakfast

Skinny Scrambled Eggs http://wp.me/PCdID-3Y1 carb

2 slices turkey bacon 2 carbs

5 cubes sharp cheddar cheese >1 carb

2 slices tomato 1 carb

6 ounces V8 juice 8 carbs

8 ounces Black Coffee or Hot Tea 0 carbs

Snack

1/2 cup holland pepper sticks >1 carb

3 tablespoons low carb dip >1 carb

8 ounces water

Lunch  

1 cup spinach salad 2 carbs

1/2 cup cut up steak (from last night) 0 carbs

2 tablespoons basic vinaigrette http://wp.me/PCdID-9z 1 carb

1 tablespoon bleu cheese crumbles 

1/2 cup sugar-free jello 0 carbs

8 ounces ice-cold water

Snack 2

1/4 cup unsalted peanuts 3 carbs

20 ounces flavored seltzer water

Snack 3

2 pieces skim milk string cheese 1 carb

20 ounces flavored seltzer water

Dinner

Chicken Cordon Bleu http://wp.me/PCdID-pn >1 carb

1/2 cup steamed carrots

1 cup Zucchini Ribbons w/Mint  http://wp.me/PCdID-a3 4 carbs

1/2 cup sugar-free jello 0 carbs

8 ounces ice-cold water

Evening Beverage

Hot Tea 0 carbs    

Exercise Suggestions

Beginner:  Resistence Training (try Reebok resistence bands)

Intermediate:  5K Jog (goal time >32 minutes)

Advanced:  Rest Day

menu plan 3.46

'bell pepper sticks'

Breakfast

Skinny Scrambled Eggs http://wp.me/PCdID-3Y1 carb

2 slices turkey bacon 2 carbs

5 cubes sharp cheddar cheese >1 carb

2 slices tomato 1 carb

6 ounces V8 juice 8 carbs

8 ounces Black Coffee or Hot Tea 0 carbs

Snack

1/2 cup bell pepper sticks >1 carb

3 tablespoons low carb dip >1 carb

8 ounces water

Lunch

3 skinny meatballs http://wp.me/PCdID-2Q 5 carbs

1 tablespoon grated parmesan cheese >1 carbs

1 cup spinach salad 2 carbs

2 tablespoons basic vinaigrette http://wp.me/PCdID-9z 1 carb

1/2 cup sugar-free jello 0 carbs

8 ounces ice-cold water

Snack 2

1/4 cup  roasted almonds 3 carbs

20 ounces flavored seltzer water

Snack 3

2 pieces skim milk string cheese 1 carb

20 ounces flavored seltzer water

Dinner

Stuffed Chicken Scallopini http://wp.me/PCdID-fT 10 carbs

1 cup Zucchini Ribbons w/Mint  http://wp.me/PCdID-a3 4 carbs

1/2 cup sugar-free jello 0 carbs

8 ounces ice-cold water

Evening Beverage

Hot Tea 0 carbs

   

Exercise Suggestions

All Levels Rest Day

menu plan 3.45

'broccoli-fromage quiche'

Breakfast

1 slice (1/8th) Broccoli-Fromage Quiche http://wp.me/PCdID-hW 4 carbs

2 slices of tomato or 8 cherry tomatoes 3 carbs

6 ounces V8 juice 8 carbs

16 ounces black coffee or hot tea

Snack

10 cheese cubes (1/2″) 1 carb

2 Pinwheels http://wp.me/PCdID-40 3 carbs

8 ounces water

Lunch

1 cup tuna salad on romaine lettuce http://wp.me/PCdID-6G 2 carbs

Large Tossed Salad 2 carbs

3 tablespoons reduced calorie dressing 3 carbs

1/2 cup sugar-free jell-o 0 carbs

8 ounces ice-cold water

Snack 2

3 Stuffed Celery http://wp.me/PCdID-56 4 carbs

20 ounces flavored seltzer water

Snack 3

1 cup caprese salad http://wp.me/PCdID-3L 2 carbs

20 ounces flavored seltzer water

Dinner

Guiltless Burger http://wp.me/PCdID-ok 3 carbs

Garnish (green leaf lettuce, 1 slice tomato, sliced red onion) >1 carb

1/2 cup steamed asparagus w/ lemon juice 1 carb

Lemon Chiffon http://wp.me/PCdID-4e 2 carbs

8 ounces ice-cold water

Evening Beverage

Hot Tea

Exercise Suggestions

Beginner:  Resistence Training (try Reebok resistence bands)

Intermediate:  5K Jog (goal time >32 minutes)

Advanced:  Rest Day

menu plan 3.44

'caprese salad'

  Welcome Back!  Don’t forget to take a look at the recipe page.  Recipes highlighted in red are the low carb options that go with this phase (phase 3).  So let’s take a look at what’s going on for tomorrows menu plan:

Monday:

Breakfast

1 slice (1/8th) Ham & Swiss Quiche http://wp.me/PCdID-hY 5 carbs

2 slices turkey bacon 6 carbs

2 slices of tomato or 8 cherry tomatoes 3 carbs

6 ounces V8 juice 8 carbs

Snack

10 cheese cubes (1/2″) 1 carb

2 Pinwheels http://wp.me/PCdID-40 3 carbs

8 ounces water

Lunch

1 cup tuna salad on romaine lettuce http://wp.me/PCdID-6G 2 carbs

Large Tossed Salad 2 carbs

3 tablespoons reduced calorie dressing 3 carbs

1/2 cup sugar-free jell-o 0 carbs

8 ounces ice-cold water

Snack 2

3 Stuffed Celery http://wp.me/PCdID-56 4 carbs

20 ounces flavored seltzer water

Snack 3

1 cup caprese salad http://wp.me/PCdID-3L 2 carbs

20 ounces flavored seltzer water

Dinner

Poached Salmon http://wp.me/PCdID-cN 2 carbs

1/2 cup steamed asparagus w/ lemon juice 1 carb

1 cup frozen steamed veggies (no sauce) 1 carb

Peach Chiffon http://wp.me/PCdID-4e 2 carbs

8 ounces ice-cold water

Evening Beverage

Hot Tea

Exercise Suggestions

Beginner:  45 minutes of low impact aerobics

Beginner: 15 minutes of ab work (try an on demand program on cable)

Intermediate:  30 minutes of lap swimming in olympic size pool

Intermediate:  2 mile run (4.5 mph – 4.9 mph)

Advanced:  45 minutes bicycle (stationary or traditional)

Advanced:  5K Run (goal:  under 24 minutes)

menu plan 3.43w

 Welcome Back!  Here is your weekend menu plan:

 

 

 

 

 

 

 

 

Saturday:

Breakfast:

1/2 cup Scrambled Eggs http://wp.me/PCdID-3Y1

2 turkey sausage links

1 slice 35 calorie whole wheat (or grain) toast

1 pat Smart Balance Spread

12 ounces black coffee or Hot Tea

Snack 1:

1 slice 35 calorie whole wheat toast

1 teaspoon sugar free jelly or preserves

4 ounces fruit juice

Snack 2:

1/4 cup fresh berries

6 ounce sugar free yogurt

8 ounces ice cold water

Lunch:

1 cup fresh baby spinach salad

1 tablespoon prepared low calorie dressing

2 Stuffed Celery Stalks http://wp.me/PCdID-56

6 ounces sugar free yogurt

20 ounces flavored seltzer water

Snack 3:

1 cup low calorie soup (i.e. Progresso Lite)

8 ounces ice cold water

Dinner:

Medallions of Beef with Peppercorn Sauce http://wp.me/PCdID-qo

Shrimp Almondine Stuffing http://wp.me/PCdID-fW

Seared Asparagus Tips w/lemon juice & sea salt

Small Tossed Salad

1 tablespoon prepared low calorie dressing

8 ounces ice cold water

Mult-vitamin (only with permission of your medical professional)

Evening Beverage

20 ounces flavored seltzer water

Sunday:

Breakfast:                                                                               

1 Broccoli-Cheddar Omelet http://wp.me/PCdID-fG                    

2 turkey sausage links 

1 slice 35 calorie whole wheat toast

1 teaspoon sugar free jelly (for toast)

Snack 1:

6 ounce cup sugar free fruit yogurt

Hot Tea or 8 ounces ice cold water

6 ounces tomato or V8 juice

Snack 2:

Skinny Smoothie http://wp.me/PCdID-47

Lunch:

Poached Pear and Gorganzolla Salad http://wp.me/PCdID-9C             

Small Bed of Baby Spinach or Arugala for Salad

Left Overs of your choice (no more than 1 cup) (i.e. remaining soup)

20 ounces flavored seltzer water

Snack 3:        

3 whole wheat crackers or 100 calorie equivolent

2 pieces string cheese (skim milk/mozzarella)

20 ounces flavored seltzer water

Dinner

1 bowl Seafood Bisque http://wp.me/PCdID-pr 

Large Spinach Salad

3 tablespoons prepared low calorie dressing

3 whole wheat crackers

8 ounces ice cold water

Multi-Vitamin (only with permission of your medical professional)

Evening Beverage

Hot Tea

Exercise Suggestions:

Beginner:  3 mile 3.5 mph walk followed by 30 minutes of stretching

Intermediate: 45 minutes lap swimming or 45 minutes moderate paced jog

Advanced:  45 minutes advanced cardio:  i.e. Spin Class

• Sunday:  All Levels Rest Day

menu plan 3.42

'chicken cordon bleu'

Breakfast

Skinny Scrambled Eggs http://wp.me/PCdID-3Y1 carb

2 slices turkey bacon 2 carbs

5 cubes sharp cheddar cheese >1 carb

2 slices tomato 1 carb

6 ounces V8 juice 8 carbs

8 ounces Black Coffee or Hot Tea 0 carbs

Snack

1/2 cup holland pepper sticks >1 carb

3 tablespoons low carb dip >1 carb

8 ounces water

Lunch  

1 cup spinach salad 2 carbs

1/2 cup cut up steak (from last night) 0 carbs

2 tablespoons basic vinaigrette http://wp.me/PCdID-9z 1 carb

1 tablespoon bleu cheese crumbles 

1/2 cup sugar-free jello 0 carbs

8 ounces ice-cold water

Snack 2

1/4 cup unsalted peanuts 3 carbs

20 ounces flavored seltzer water

Snack 3

2 pieces skim milk string cheese 1 carb

20 ounces flavored seltzer water

Dinner

Chicken Cordon Bleu http://wp.me/PCdID-pn >1 carb

1/2 cup steamed carrots

1 cup Zucchini Ribbons w/Mint  http://wp.me/PCdID-a3 4 carbs

1/2 cup sugar-free jello 0 carbs

8 ounces ice-cold water

Evening Beverage

Hot Tea 0 carbs   

Exercise Suggestions

Beginner:  Resistence Training (try Reebok resistence bands)

Intermediate:  5K Jog (goal time >32 minutes)

Advanced:  Rest Day

menu plan 3.41

'skinny meatballs'

   Since it is later in the day lets get straight to tomorrows menu plan:

Breakfast

Skinny Scrambled Eggs http://wp.me/PCdID-3Y1 carb

2 slices turkey bacon 2 carbs

5 cubes sharp cheddar cheese >1 carb

2 slices tomato 1 carb

6 ounces V8 juice 8 carbs

8 ounces Black Coffee or Hot Tea 0 carbs

Snack

1/2 cup holland pepper sticks >1 carb

3 tablespoons low carb dip >1 carb

8 ounces water

Lunch

3 skinny meatballs http://wp.me/PCdID-2Q 5 carbs

1 tablespoon grated parmesan cheese >1 carbs

1 cup spinach salad 2 carbs

2 tablespoons basic vinaigrette http://wp.me/PCdID-9z 1 carb

1/2 cup sugar-free jello 0 carbs

8 ounces ice-cold water

Snack 2

1/4 cup unsalted peanuts 3 carbs

20 ounces flavored seltzer water

Snack 3

2 pieces skim milk string cheese 1 carb

20 ounces flavored seltzer water

Dinner

Stuffed Chicken Scallopini http://wp.me/PCdID-fT 10 carbs

1 cup Zucchini Ribbons w/Mint  http://wp.me/PCdID-a3 4 carbs

1/2 cup sugar-free jello 0 carbs

8 ounces ice-cold water

Evening Beverage

Hot Tea 0 carbs

  

Exercise Suggestions

All Levels Rest Day

menu plan 3.40

  Welcome back to The Skinny Gourmet.  We’ve had a lot of snow here in Nashville and school is canceled for a third day today.  I’m running behind since I have the kids all day.  So let’s take a look at tomorrows menu plan:

Breakfast

1 slice (1/8th) Broccoli-Fromage Quiche http://wp.me/PCdID-hW 4 carbs

2 slices of tomato or 8 cherry tomatoes 3 carbs

6 ounces V8 juice 8 carbs

16 ounces black coffee or hot tea

Snack

10 cheese cubes (1/2″) 1 carb

2 Pinwheels http://wp.me/PCdID-40 3 carbs

8 ounces water

Lunch

1 cup tuna salad on romaine lettuce http://wp.me/PCdID-6G 2 carbs

Large Tossed Salad 2 carbs

3 tablespoons reduced calorie dressing 3 carbs

1/2 cup sugar-free jell-o 0 carbs

8 ounces ice-cold water

Snack 2

3 Stuffed Celery http://wp.me/PCdID-56 4 carbs

20 ounces flavored seltzer water

Snack 3

1 cup caprese salad http://wp.me/PCdID-3L 2 carbs

20 ounces flavored seltzer water

Dinner

Guiltless Burger http://wp.me/PCdID-ok 3 carbs

Garnish (green leaf lettuce, 1 slice tomato, sliced red onion) >1 carb

1/2 cup steamed asparagus w/ lemon juice 1 carb

Lemon Chiffon http://wp.me/PCdID-4e 2 carbs

8 ounces ice-cold water

Evening Beverage

Hot Tea

Exercise Suggestions

Beginner:  Resistence Training (try Reebok resistence bands)

Intermediate:  5K Jog (goal time >32 minutes)

Advanced:  Rest Day

menu plan 3.39

 Welcome Back!  Short for time yet again, so let’s get straight to it: 

Monday:

Breakfast

1 slice (1/8th) Broccoli-Fromage Quiche http://wp.me/PCdID-hW 5 carbs

2 slices turkey bacon 6 carbs

2 slices of tomato or 8 cherry tomatoes 3 carbs

6 ounces V8 juice 8 carbs

Snack

10 cheese cubes (1/2″) 1 carb

2 Pinwheels http://wp.me/PCdID-40 3 carbs

8 ounces water

Lunch

1 cup tuna salad on romaine lettuce http://wp.me/PCdID-6G 2 carbs

Large Tossed Salad 2 carbs

3 tablespoons reduced calorie dressing 3 carbs

1/2 cup sugar-free jell-o 0 carbs

8 ounces ice-cold water

Snack 2

3 Stuffed Celery http://wp.me/PCdID-56 4 carbs

20 ounces flavored seltzer water

Snack 3

1/2 cup Bell Pepper Sticks 1 carb

1/4 cup non-fat ranch dip 2 carbs

20 ounces flavored seltzer water

Dinner

Naked Gyro (without sauce) http://wp.me/PCdID-5y 9 carbs

2 tablespoons yogurt w/lemon juice to sub. for sauce 2 carbs

1/2 cup steamed asparagus w/ lemon juice 1 carb

1 cup frozen steamed veggies (no sauce) 1 carb

Strawberry Chiffon http://wp.me/PCdID-4e 2 carbs

8 ounces ice-cold water

Evening Beverage

Hot Tea

Exercise Suggestions

Beginner:  45 minutes of low impact aerobics

Beginner: 15 minutes of ab work (try an on demand program on cable)

Intermediate:  30 minutes of lap swimming in olympic size pool

Intermediate:  2 mile run (4.5 mph – 4.9 mph)

Advanced:  45 minutes bicycle (stationary or traditional)

Advanced:  5K Run (goal:  under 24 minutes)

menu plan 3.38w

'grilled pear & arugula salad'

 Welcome to the weekend menu plan.  I’ve been super busy so I apologize about the short posts:

Saturday:

Breakfast:

1/2 cup Scrambled Eggs http://wp.me/PCdID-3Y1

2 turkey sausage links

1 slice 35 calorie whole wheat (or grain) toast

1 pat Smart Balance Spread

12 ounces black coffee or Hot Tea

Snack 1:

1 slice 35 calorie whole wheat toast

1 teaspoon sugar free jelly or preserves

4 ounces fruit juice

Snack 2:

1/4 cup fresh berries

6 ounce sugar free yogurt

8 ounces ice cold water

Lunch:

1 cup fresh baby spinach salad

1 tablespoon prepared low calorie dressing

2 Stuffed Celery Stalks http://wp.me/PCdID-56

6 ounces sugar free yogurt

20 ounces flavored seltzer water

Snack 3:

1 cup low calorie soup (i.e. Progresso Lite)

8 ounces ice cold water

Dinner:

Medallions of Beef with Peppercorn Sauce http://wp.me/PCdID-qo

Shrimp Almondine Stuffing http://wp.me/PCdID-fW

Seared Asparagus Tips w/lemon juice & sea salt

Small Tossed Salad

1 tablespoon prepared low calorie dressing

8 ounces ice cold water

Mult-vitamin (only with permission of your medical professional)

Evening Beverage

20 ounces flavored seltzer water

Sunday:

Breakfast:                                                                               

1 Broccoli-Cheddar Omelet http://wp.me/PCdID-fG                    

2 turkey sausage links 

1 slice 35 calorie whole wheat toast

1 teaspoon sugar free jelly (for toast)

Snack 1:

6 ounce cup sugar free fruit yogurt

Hot Tea or 8 ounces ice cold water

6 ounces tomato or V8 juice

Snack 2:

Skinny Smoothie http://wp.me/PCdID-47

Lunch:

Poached Pear and Gorganzolla Salad http://wp.me/PCdID-9C             

Small Bed of Baby Spinach or Arugala for Salad

Left Overs of your choice (no more than 1 cup) (i.e. remaining soup)

20 ounces flavored seltzer water

Snack 3:        

3 whole wheat crackers or 100 calorie equivolent

2 pieces string cheese (skim milk/mozzarella)

20 ounces flavored seltzer water

Dinner

1 bowl Seafood Bisque http://wp.me/PCdID-pr 

Large Spinach Salad

3 tablespoons prepared low calorie dressing

3 whole wheat crackers

8 ounces ice cold water

Multi-Vitamin (only with permission of your medical professional)

Evening Beverage

Hot Tea

Exercise Suggestions:

Beginner:  3 mile 3.5 mph walk followed by 30 minutes of stretching

Intermediate: 45 minutes lap swimming or 45 minutes moderate paced jog

Advanced:  45 minutes advanced cardio:  i.e. Spin Class

• Sunday:  All Levels Rest Day