Mark's Daily Menu

[Mark Cooper]

29 July 2018

1st Meal
Salad with lettuce, cucumber, tomato, carrot, celery, lemon juice, cider vinegar, dried hot pepper, Mrs. Dash.
Oatmeal.
Berries, banana.


2nd Meal
Simple veggie soup - Broccoli, Kale, Mustard greens, Collards, No Salt Added Tomatoes, hot cherry pepper, Mrs. Dash.
Potatoes, fat free refried beans, salsa, dried hot pepper, Mrs. Dash.
Apple.


3rd Meal
Salad with lettuce, cucumber, tomato, carrot, celery, lemon juice, cider vinegar, dried hot popper, Mrs. Dash.
Jeff Novick’s Mexican Beans & Rice, salsa, Tofu sour cream, roasted cauliflower, lemon juice, dried hot pepper, Mrs. Dash.

Finished the day feeling totally satiated, but not uncomfortably stuffed.

[Mark Cooper]

30 July 2018

1st Meal
Salad with lettuce, cucumber, tomato, carrot, celery, lemon juice, cider vinegar, dried hot pepper, Mrs. Dash. Oatmeal. Berries, banana.

2nd Meal
Simple veggie soup - Onion, Garlic, Mixed Asian Vegetables, Spinach, NSA Tomatoes, dried hot pepper, Mrs. Dash. Yam, fat free refried beans, salsa, tofu sour cream, dried hot pepper, Mrs. Dash. Apple, banana, grapes, dried apricot.

3rd Meal
Salad with lettuce, cucumber, tomato, carrot, celery, grapes, lemon juice, balsamic vinegar, dried hot pepper, Mrs. Dash. Cholent, Brussels sprouts, lemon juice, dried hot pepper, Mrs. Dash.

Finished the day feeling VERY full. Not totally overstuffed, but more full than is really comfortable. I need to concentrate on eating more slowly, I think - especially for the evening meal.

[Mark Cooper]

31 July 2018

1st Meal
Apple, jicama, carrots, celery. Salad with lettuce, cucumber, tomato, lemon juice, cider vinegar, dried hot pepper, Mrs. Dash. Oatmeal with 1 tsp brown sugar. Berries, bananas, oats, splash of soy milk, apple butter, 1 tsp Jif PB powder - 2 helpings!

2nd Meal
Steamed Veggie Gyoza. Veggie sushi with cucumber, carrot, avocado. Strawberry sorbet, watermelon sorbet, Blueberries Banana Nice Cream, Oatmeal with banana, apple butter, soy milk, 1 tsp Jif PB powder.

I feel like I really went off the rails today. I was very hungry at breakfast and ultimately ate more than I probably should have, I felt pretty stuffed. My wife and I went to a sushi restaurant to celebrate our anniversary, and then had fruit sorbet for a dessert treat. I think that really activated my sweet tooth and when we got home I made nice cream and a very sweet creamy oatmeal and ate way too much. I was definitely full way past the point of comfort.

[Mark Cooper]

1 August 2018

1st Meal
Jicama, carrots, celery. Salad with lettuce, cucumber, tomato, lemon juice, cider vinegar, dried hot pepper, Mrs. Dash. Simple veggie soup. Yam.

2nd Meal
Carrots, celery. Salad. Corn. Roasted Zucchini, Goldbar squash, mushrooms, bell peppers, Balsamic vinegar.

I feel like I ate just the right amount today, at each meal I was able to stop eating at 80% full and felt totally satiated and not at all uncomfortable. That feels like a win to me.

[Idgie]

Are you only eating 2 meals a day, Mark?

[Mark Cooper]

Hi Idgie,

Usually I eat 3 daily meals, but yesterday I had a really busy morning with lots of obligations, so I didn't have any time to eat until early afternoon. I figured I would be really hungry in the evening, but it turned out to be just right - so maybe I'll try 2 meals more often.

Really enjoy reading your posts, btw.

[Idgie]

Thanks! (I saw Tuesday and Wednesday and thought maybe 2 was your norm.) I eat as many as 8 or 9 times a day, so I'm always astounded by people who eat just once or twice. Not judging, just gasping.

[Mark Cooper]

2 August 2018

1st Meal
Carrots, celery. Oatmeal with strawberries, blueberries.

2nd Meal
Carrots, celery. Salad. Simple veggie soup. Yam, black beans, salsa. Grapes, Apple.

3rd Meal
Dried apricots, pineapple, bananas, blueberries, soy milk, apple butter, oats.

Maybe a little too full at the end of the day, but overall I feel pretty good. Probably went a little overboard on fruit, though.

[Mark Cooper]

3 August 2018

1st Meal
Carrots, celery. Oatmeal with raisins, strawberries, blueberries, banana, cinnamon.

2nd Meal
Carrots, celery. Simple veggie soup. Yam, black beans, salsa, lemon juice, cider vinegar, Mrs. Dash, dried hot pepper.

3rd Meal
Carrots, celery. Salad - Romaine lettuce, cucumber, tomato, apple, lemon juice, cider vinegar, Mrs. Dash, dried hot pepper. Banana, blueberries, oats, soy milk, apple butter. Cholent, Green Beans. Oatmeal with raisins, Jif PB powder, brown sugar.

I was REALLY hungry at supper, I probably ate a little to lightly at lunch. Much like yesterday I went a little overboard on fruit and sweets, but didn't feel too stuffed when I was done eating for the day, so I thinking that is some progress.

[Mark Cooper]

4 August 2018

1st Meal
Carrots, celery. Oatmeal with pineapple, cardamom, nutmeg, cinnamon.

2nd Meal
Salad - Romaine lettuce, cucumber, tomato, lemon juice, cider vinegar, Mrs. Dash. Simple veggie soup. Yam, oven-roasted zucchini, goldbar squash, carrots, celery, lemon juice, cider vinegar, Mrs. Dash.

3rd Meal
Oatmeal with banana, blueberries, 1 tsp sugar.

4th Meal
Carrots, celery. Salad - Romaine lettuce, cucumber, tomato, lemon juice, cider vinegar, Mrs. Dash. Mashed potatoes, lentils, oven roasted veggies.

I feel like today went pretty well, not stuffed at the end of the day and not too hungry. I still had more than 2 servings of fruit, but definitely an improvement.

[Mark Cooper]

5 August 2018

1st Meal
Carrots, celery. Oatmeal with pineapple, cardamom, nutmeg, cinnamon.

2nd Meal
2 Big plates of salad from Garden Bar (all ingredients MWL compliant non-starchy veg) with Balsamic Vinegar and Black pepper. Plain Baked Potato with lemon juice, Steamed broccoli.

3rd Meal
Carrots, celery. Salad - lettuce, cucumber, tomato, lemon juice, cider vinegar, Mrs. Dash. Simple veggie soup. Yam and Potato oven fries, broccoli, lemon juice, cider vinegar, Mrs. Dash.

4th Meal
Oatmeal with banana, blueberries, cinnamon.

I feel pretty great about today. I felt satiated, but not stuffed at each meal. I went to lunch with my wife and daughter at Ruby Tuesday and had a completely MWL compliant lunch! 4 meals has worked out the last two days to help me not feel stuffed, and also not be too hungry at the end of the day.

[Idgie]

Wow, MWL at Ruby Tuesday is a great accomplishment!

[Mark Cooper]

Thanks, Idgie! I would really recommend Ruby Tuesday's for a good possible restaurant meal for McDougallers - you can get the garden bar and add 2 sides of veggies and a baked potato for just a few extra dollars (the baked potato does have salt, but it is easy to get without butter, sour cream, etc.) They seem to always have basic balsamic vinegar on the garden bar, which I prefer on my salads anyway, so it works out pretty great for me. It is really nice to have somewhere I can not cook and still make pretty optimal choices!

[Mark Cooper]

6 August 2018

1st Meal
Carrots, celery. Oatmeal with banana, strawberries, blueberries, cardamom, nutmeg, cinnamon.

2nd Meal
Jicama, carrots. Salad - lettuce, cucumber, tomato, lemon juice, cider vinegar, Mrs. Dash. Simple Veggie Soup. Yams with lemon juice, cider vinegar, Mrs. Dash.

3rd Meal
Oatmeal with bananas, blueberries, apples, cardamom, nutmeg, cinnamon, 1 tsp brown sugar. Rainier cherries, Red cherries.

4th Meal
Salad - lettuce, cucumber, tomato, lemon juice, cider vinegar, Mrs. Dash. Straight Up Food Kichadi, roasted Cauliflower, Broccoli, Carrots.

Feel like today was another smooth day! Still not managing to keep it to 2 fruits/day, but otherwise a win. Not overstuffed, not hungry.

[Mark Cooper]

7 August 2018

1st Meal
Carrots, jicama, celery. Oatmeal with banana, strawberries, pineapple, cardamom, nutmeg, cinnamon.

2nd Meal
Jicama, carrots, celery. Salad - lettuce, cucumber, tomato, lemon juice, cider vinegar, Mrs. Dash. Simple Veggie Soup. Straight Up Food Kichadi, roasted Cauliflower, Broccoli, Carrots, lemon juice, cider vinegar, Mrs. Dash. Rainier Cherries.

3rd Meal
Oatmeal with pineapple, blueberries, cinnamon. Banana.

4th Meal
Salad - lettuce, cucumber, tomato, lemon juice, cider vinegar, Mrs. Dash. Hash Browns, Peppers, Onions, roasted Cauliflower, lemon juice, cider vinegar, Mrs. Dash.

I'm feeling a little overstuffed today, so probably ate a little too much - still eating more than 2 servings of fruit, as well.