Yesterday I commented in the Weigh-In forum that I wished I could have more prepped food. Then I went and made a casserole and cooked a bunch of potatoes. I like it when that happens. I made a very tasty casserole that was the easiest thing an unmotivated cook could do. It was only 3 ingredients, plus water and spices. I'm going to list the recipe so I can refer back to it. Also, if you are reading this and want something simple, give it a try.
1 cup uncooked short grain brown rice
1 large can (28 oz) of crushed tomatoes
3 cups frozen Brussels Sprouts
1 C water
1 1/2 tsp garlic powder, onion powder
1 Tbsp dried dill weed
Mixed in casserole dish. Cook uncovered 1 hour at 350. Cover and cook another 30 minutes.
I added Tobasco sauce at each serving.
My weight is down 2 more pounds today. I wonder if it will stay down all week. I hope so. I need to get on with losing weight. I'm feeling more focused and like I have the willpower to ignore the cravings. Marking the 10 pt checklist every day is helping, I think. Putting all the days on one post helps, too. It's summertime and I'm incredibly lazy.
I'll use summer as my excuse anyway.
SUNDAYExercise: gardening for 2 hours - planted a Japanese sweet potato bed
B: vegetable soup, lentils, and a potato
L: big salad, sautéed greens and mushrooms with bulgur
Snack: watermelon
D: vegetable soup and Rice Casserole
Snack:
small serving of tortilla chips and small amount of raisins, watermelon
Midnight snack: bulgur and applesauce
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.I stuffed myself on watermelon and snacking during the night
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
MONDAYLast night I gave in to a craving and had a few chips. Then a few raisins. Then watermelon. I couldn't sleep well, probably from eating too much watermelon... Then I snacked during the night. This is a common set of behaviors that I'm trying to change. Very frustrating to know what I want to do but in a weak moment or evening's time I succumb to old habits. ARGH! However, my bread habit is waning. I haven't had any bread in several days now. Yes! Some things are changing. I need to go to the grocery store today. It is so stressful still for me. In our community very few people wear masks... I wish everyone would wear them since that reduces our chances of getting this virus. We can all feel like freaks together.
Exercise: 2 1/2 hours gardening
B: vegetable soup, baked potatoes and onions
L: vegetable soup, navy beans, beet greens, mushrooms, and onions sautéed, bulgur
D: salad, rice and Brussel sprout casserole, leftover baked potatoes and onions
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
TUESDAYDuring the night last night I ate white pasta and cheddar cheese... Exercise: not too much, 1.5 mile walk
L: salad, veggie sauté with Navy beans and bulgur
D: big salad, rice casserole with broccoli
Snack: watermelon
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).cheese
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.White pasta
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
WEDNESDAYNo midnight eating! Yay!
B: oatmeal with blueberries
L: salad, sautéed greens, rice casserole
Snack: canned corn
D: salad, vegetable soup, ww pasta and sautéed greens
Snacks:
corn chips,,, watermelon
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). almonds (2 Tbsp)
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. corn chips...
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).no exercise today...
THURSDAYYesterday was not a day compliant day for me. I'm not sure why I couldn't keep within the guidelines. I was sitting in the kitchen with my husband when he started making a chips, cheese, and guacamole snack with a margarita. I decided I would eat a few chips and salsa. That might have set me up for cravings later. At dinner time he toasted almonds for his salad. I decided a few almonds needed to go on my salad... Also, the last few days that I've had watermelon, I have added salt. My cumulative salt intake is probably going higher than I normally take in. During the night I ate a small serving of white pasta... I need to stay out of the kitchen in the afternoon and evening when my husband is cooking or eating!! Today I will get back on the MWL plan with another 100% compliance day. I have the willpower to do this.
Food compliant today but I never got in any exercise...
B: watermelon, sautéed greens and potato
L: salad, ww pasta, basil pesto with navy beans
D: vegetable soup, brussel sprouts, onions, and butternut squash roasted, bulgur
Snack: watermelon
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.white pasta
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).NONE...
FRIDAYExercise: 1 1/2 hours hoeing
B: vegetable soup, bulgur, and sautéed greens
L: salad, sautéed greens, potato
D: salad, ww pasta with basil and bean pesto
Snacks: bad snacks tonight... I'm not sure why but I decided to have 3 butterscotch brownies
Midnight snacking: cheese
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood). cheese
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. brownies
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
SATURDAYThe slippery slope into off plan eating is very slick for me! Last night I ate a little off plan then today I continued with a little this and that. I have been a little depressed the last few days and I was very tired and sore from work I did on Friday. This was not a good day for me. Hopefully a good night's sleep and some focused attention to prepping food will turn this around. Today I mostly ate ww pasta....
1. Start each meal with a soup and/or salad and/or fruit.
2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert.
3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
6. Eliminate any added oil.
7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. air-popped popcorn
8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
Last edited by moonlight on Sun Jun 21, 2020 7:00 pm, edited 1 time in total.