For the most part, this plan is based on serving sizes. One serving of carbs is 15g--and each serving counts as a "choice," and I get 11 "choices" a day. One serving of protein is an ounce, one serving of fat is 5g. So, when the table says an English muffin is 2 carb choices, that means it's got about 30g carbohydrates in one muffin. You get the idea.
Meal | Foods | Carbs: 11 | Veg: 3+ | Protein: 6oz | Fat: 4 |
---|---|---|---|---|---|
Breakfast | English muffin | 2 | |||
3 Carb Choices | 1T peanut butter | 1 | 1 | ||
Lunch | 3oz chicken | 3 | 2 | ||
3-4 Carb Choices | 1 pita | 2 | |||
1c spinach | 1 | ||||
Sliced cucumber | 0.5 | ||||
1T "skinny" tzatziki | |||||
Snack | 1.25c strawberries | 1 | |||
1-2 Carb Choices | 1/2c Special K | 1 | |||
Dinner | 2c turkey chili | 2 | 2 | 0.5 | |
3-4 Carb Choices | 4oz roasted zucchini | 1 |
For the chicken, I used the marinade recipe minus the red wine vinegar--the tzatziki recipe is from another site. That, I used in a much smaller quantity than recommended because I'm lactose intolerant. A tablespoon mostly is safe, if I avoid dairy for the rest of the day!
These recipes are mostly ones I found on Pinterest, and for the ones that don't list nutrition facts, I've been using Calorie Count to figure out approximate amounts based on recipes I've found. Pretty nifty!
Great job, girl! :)
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