I still wonder if WW was about the 80-20 rule.

Today, I have decided that I need to make a commitment for myself.  I have rejoined Weight Watchers or WW for short.  I realize that it takes everything I have.  I realize that I have never had to lose much weight before.  I saw myself in the mirror and I became even more self-conscious.  Today I have learned that in order for me to lose weight, not only do I have to be committed, I will also have to deal with a few things that are wrong and why I give up so easily.  Losing weight like everything else will involve some sacrifice and taking a long painful look at myself sometimes.  However, it is much better (it has to be) than to see myself in the mirror and being self-conscious of what I see.

Commitment to losing weight

I have become more and more committed to my life and be healthy.  I still have to understand the healthy lifestyle thing.  My problems were the stress that I have difficulty handle and the lack of a strong mindset.  I have decided to make a plan for myself, yet Weight Watchers is the real reason why I want to lose weight.  I just hope I know what I am doing for the third time.

Weight loss plan

BMIc = 56.1
BMIg = 40.1

Current weight = 297.0
Goal weight = 212.0
Weight loss goal = 85

Current amound of calories consumed per day on average = 3000

Calorie goal 1 = 2595 = November
Calorie goal 2 = 2495 = December
Calorie goal 3 = 2395 = January
Calorie goal 4 = 2295 = February
Calorie goal 5 = 2195 = March
Calorie goal 6 = 2095 = April
Calorie goal 7 = 1920 = May
Calorie goal 8 = 1745 = June
Calorie goal 9 = 1570 = July
Calorie goal 10 = 1395 = August

Amount of time to change the number of calories = one month
Average Amount of time for weight loss = ten months

Minimum Exercise time per month
Exercise time 1 = 8
Exercise time 2 = 12
Exercise time 3 = 15
Exercise time 4 = 20
Exercise time 5 = 25
Exercise time 6 = 30
Exercise time 7 = 37
Exercise time 8 = 45
Exercise time 9 = 54
Exercise time 10 = 60

Maximum number of carbs per month
Carbs 1 = 250
Carbs 2 = 240
Carbs 3 = 230
Carbs 4 = 220
Carbs 5 = 210
Carbs 6 = 200
Carbs 7 = 180
Carbs 8 = 170
Carbs 9 = 160
Carbs 10 = 150

Creating a plan and sticking to it

I would like to say that it is past time to stick to a plan and follow it.  Where is the plan that I have been trying to create?  The problem is I have been making plans and creating weight loss plans that are hard to follow and to no avail.  I just have a hard time applying what I have learned.  Why is that?

Diet and exercise plan

Why am I not committed to losing weight?  What is really wrong with me?  Now I do know the answers to those questions.  I would have already answered my own question by this point.  How do I finally plan to exercise?  Do I walk five days a week for 20 minutes?  Six days for 30 minutes? Every day for 45 minutes?  I wonder if I should exercise based on my body type.  Should I also exercise based on where the fat is stored?  It is as if I have a lot to think about and plan.

Healthy lifestyle

I admit that I am not truly committed...yet.  But I may either be wasting my time if I do or darned if I don't.  I am not sure where to go with losing weight and keeping it off.  I have given up so many times if I wonder if this time will be the first time that I will understand what a healthy lifestyle is all about.  How do I apply the words healthy lifestyle to my situation?

Being 100% committed

I have made plans to actually lose weight next year.  It is a rather strange thing to do to wait to lose weight.  Right now would be a hard thing to do.  I have heard that weight loss is 80% food and 20% exercise.  Is that true?  I don't know.  However, all I know that the only math is  100% commitment. I didn't put out my heart and soul into it.  Nowadays I realize why.  It is because of the fact that I had no desire to lose weight.  I lived like it as well.  I am afraid that I will never have that 100% commitment and 100% desire to lose weight.  Nowadays, as a diabetic who is overweight, my desire has already increased.  I have admitted that a lifestyle would require 100% change and in the past, I realize that I didn't put in 100%.  My desire was not as strong as it should be.  Sure I want to lose weight and keep it off.  Sure I want to fit into old clothes.  I want to be healthier.  I also know that it takes 100% commitment from me and I have yet to show that.  No matter what I buy and how many plans I make or join, I know that it won't be easy as it will be frustrating.

Menu for 12/26/14

Bread

Ice Cream

Cake

Pie

Pudding

Candy

Macaroni and Cheese

Collard Greens

Ham and Turkey

Rice and Gravy

Stuffing with giblets

Marmalade and cranberry sauce

Menu for 12/25/14

Menu for tomorrow 12/25/14
Bread
Ice Cream
Cake
Pie
Pudding
Candy
Macaroni and Cheese
Collard Greens
Ham and Turkey
Rice and Gravy
Stuffing with giblets
Marmalade and cranberry sauce

Diet and meal plan 12/24/14

Exercise
Walking half an hour
Stretch 10 minutes
Moving around-moderate cleaning and cooking
(I wonder how many calories that would burn.)

Menu for tomorrow 12/23/14
Grilled cheese sandwich
Ice Cream
Macaroni and cheese
Soup

Diet and exercise for tomorrow 12/23/14

Exercise
Walking 20 minutes
Stretch 10 minutes
Moving around-moderate cleaning and cooking
(I wonder how many calories that would burn.)

Menu for tomorrow 12/23/14
Apple and plain toast
Leftovers
Peanut butter and jelly sandwich
Soup

Calorie burning exercise v Just plain movement

I tend to rest on Sunday.  However, that isn't what I did much of today.  I didn't rest on my laurels, so to speak.  I wonder what would qualify as movement and what would qualify as exercise.  That is the key to knowing what is calorie burning and what is a cakewalk.

No entry

No entry.

This week

Tomorrow, I have a physical therapy appointment.  Yesterday was a rough day.  This was because I was in so much pain though I did a few stretches, or two, literally, I was in great pain.  I am feeling better than I have been.  My lesson has been learned. No matter how much pain I am in, exercise is quite beneficial.  I am reminded that when it comes to exercise, no pain no gain. 

The root of my problems

I have grown lazy over the years and now I know why.  It is because of my own issues.  I give up easily.  Doubts creep into my head.  Sometimes when things go well, all is well.  When things are not going that well, or when I make a mistake or rather slip up, I only fool myself into thinking that it is only a day.  There is always a next time.  Maybe if I were more honest with myself then I would feel as if I would accomplish something.  I just give up too easily.  That is the problem.

The exercise of yardwork

Well, I did some exercise today.  I already wrote in my exercise blog about the yard work I have done.  It may have been more than 100 calories per hour.  The truth is, I am not really sure how many calories I have burned.  Exercise is based on outside chores, but I feel the burn and I have some energy even though I have finished doing yardwork, but only temporarily.

The purpose of and the focus on exercise

My exercise plan is to do not only stretches to improve posture but to also strengthen my back.  On the other hand, my goal is to take the time to exercise and improve my health.  Exercise has become a chore, not something that is necessary.  I have the equipment but applying myself is harder than I thought.  It is good for the brain and for the improvement of my health and self-esteem.

The preparation of proposed menus

Why do I make proposed menus?  I wish I could just follow them, but they are difficult to follow sometimes.  It doesn't help that I have no real clue how to follow them.  I need help in following a meal plan.  Should I follow by just going by a proposed plan?  Should I prepare the food in advance in order to follow the plan?  Should I do both?  These are a rather interesting set of questions that are to be taken seriously.  Time is not to be wasted, but to use up and cherish.  That is my lesson for today.

Admittedly there are things that I need to do.

I have made a proposed menu every other day.  Unfortunately, I do not tend to follow those menus. On the other hand, I wish I hadn't admitted that.  I have no clue how to apply myself.  It is about time I learned to.  I am a diabetic and I cannot afford to wait until something bad really happens for me to change.

Desire due to physical therapy

I am taking a break today from creating a proposed menu today.  However, I won't take a break from exercises today.  I didn't realize until my physical therapy session that I was so overweight.  On the other hand, I didn't realize that I have the opportunity to be so fit.  I have lost the desire to lose weight.  However, I realize that because I am an overweight diabetic, it would be foolish.  Being in physical therapy has increased my desire to lose weight and also to keep it off.

Proposed menu for 12/11/14

Proposed menu for 12/11/14

Breakfast

     Grits

     Toast

     Bacon

     Eggs

    Sausage

Lunch

   Potatoes

   Green Beans

   Chicken Fried Steak

Dinner

     Potatoes

   Green Beans

   Chicken Fried Steak

Snack 1

      Apple

Snack 2

      Apple

Snack 3

      Orange

Two things that I do that are good for my health:

1. Exercise

   Walk 30 minutes (exercise plan)

2. Meditation and prayer

3. Physical Therapy

Diet and exercise plan for 12/10/14

Breakfast
     Grits
     Toast
     Bacon
     Eggs
    Sausage
Lunch
   Potatoes
   Green Beans
   Chicken Fried Steak
Dinner
     Potatoes
   Green Beans
   Chicken Fried Steak
Snack 1
      Apple
Snack 2
      Peanut butter crackers and apple
Snack 3
      Orange

Two things that I do that are good for my health:
1. Exercise
   Walk 30 minutes (exercise plan)
2. Meditation and prayer

Menu for 12/9/14

Breakfast
Yogurt

Snack 1
Grapes

Lunch
Oatmeal

Snack 2
Peanuts

Dinner
Mac and cheese

Snack 3
Orange

Snack 4
Apple

Snack 5
Strawberries

Menu for 12/8/14

Breakfast
Fruit and yogurt

Lunch
Meat (beef or chicken)
Mac n'cheese

Dinner
Meat (beef or chicken)
Mac n'cheese

Snack 1
Fruit

Snack 2
Fruits

Snack 3
Peanuts

Menu for 12/7/14

Breakfast
Fruit and yogurt

Lunch
Meat (beef or chicken)
Starches
Vegetables

Dinner
Meat (beef or chicken)
Starches
Vegetables

Snack 1
Crackers

Snack 2
Fruits

Snack 3
beans

Menu for 12/6/14

Menu for 12/6/14

Breakfast
Cereal with meat sauce

Lunch
Beef
Baked potatoes
Lima beans

Dinner
Beef
Baked potatoes
Lima Beans

Snack 1
Yogurt

Snack 2
Grapes

Snack 3
Apple

Snack 4
Strawberries

Snack 5
Cranberries

Menu for 12/5/14

Breakfast
Cereal with milk

Snack 1
Strawberries

Lunch
Pasta Salad

Snack 2
Crackers

Dinner
Pasta Salad

Snack 3
Strawberries

Snack 4
Peanuts

Snack 5
Yogurt

Diet and exercise schedule for 12/4/14

Breakfast
Cereal with milk

Snack 1
Strawberries

Lunch
Pasta Salad

Snack 2
Crackers

Dinner
Pasta Salad

Snack 3
Strawberries

Snack 4
Peanuts

Snack 5
Yogurt

Proposed Exercise schedule
Slow walk - 1 hour
Dancing - 5 minutes
Stretching- 5 minutes
Yardwork

Exercise plan and menu for 12/2/14

Exercise: Some minor stretching and some light exercise.  Light exercise means less than 15 minutes per day.  This would include walking or a light jog.

Menu:
Breakfast
Biscuits

Lunch
Turkey
Macaroni and cheese
Lima Beans

Dinner
Sandwich
Potato chips

Snack 1
Crackers

Snack 2
Crackers

Snack 3
Ice cream and fruit

Taking a break and musing about Thanksgiving

I am thankful for the many blessing that I have.  I realize that I have to be reminded to those who are less fortunate than I am.  There are many people who are in need of food, comfort, and most of all, love.  There are so many people who will go to bed hungry and others have no family to go to. Those are the things that sadly, I have taken for granted.  I am sorry that I have become one who has not been thankful enough.

Thanksgiving musing

I have been having headaches for the past week.  I am not so sure what is wrong, but I have been overwhelmed with diet and exercise.  I wonder what else is there for me.  What is the level of support that I need?  That is a question that I need to answer for myself.

Every pound helps

I have decided not to give up on myself.  I know that I need to and will lose weight.  So far I have lost three pounds since the day I started.  However, I believe every pound and every ounce makes a difference.

None for today

 No entry

Am I normal?

I am a diabetic with cholesterol and blood pressure issues.  I have PCOS, a condition in which I MUST take care of myself.  Being diabetic affect every part of my body.  PCOS is no joke.  Having said that, I have no desire to formulate a diet and exercise plan.  It has been hard and even painful. Things have been so tiresome for me.  Am I normal?

In need of help with exercise programs

I am taking a break from making a proposed menu for tomorrow.  Right now, what is important to me is that I wish to make an exercise plan.  This plan is about diet and exercise and making such plans. I feel like such a failure.  I feel this way because I have so self-conscious of my weight and my body. Despite the desire to lose weight, I have no desire to exercise.  I have no idea why, but I am a diabetic with other health issues.  Exercise is supposed to be good for me, but I have given up and it has been hard to start all over again.  I realize that an exercise plan doesn't have to be complicated but my mindset says otherwise.  I believe that my lack of desire is the reason for thinking creating an exercise plan on my own is not very easy.  However, I don't know where to begin.  Where do I begin?
I guess I can start with these simple plans:

Proposed meal plan for 11/23/14

Breakfast
Toast and preserves

Lunch
Meat
Starches
Vegetables

Dinner
Meat
Starches
Vegetables

Snack 1
Popcorn

Snack 2
Toast with jelly

Snack 3
Peanut butter and jelly sandwich

No entry

Bump.

Exercise plan plans

I realize that I need to formulate an exercise plan, not just write menus.  They are proposed because things can change at any time.  I realize that have procrastinated.  The problem is I know what to do, but I don't really know how to apply myself.  If only I could do that and take the time to do so, then I could lose weight due to healthy eating.

Proposed menu for 11/19/14

Breakfast
Peanut butter and jelly sandwich

Lunch
Cauliflower
Sweet Corn
Cornbread

Dinner
Cauliflower
Sweet Corn
Cornbread

Snack 1

Popcorn

Snack 2

Toast

Menu for 11/18/14

Breakfast
Peanut butter and jelly sandwich

Lunch
Chicken tomato stew
Rice
Chickpeas

Dinner
Chicken tomato stew
Rice
Chickpeas

Snack 1
Cauliflower

Snack 2
Toast with strawberry preserves

Snack 3
Cauliflower

Snack 4
Popcorn

Proposed menu for 11/17/14

Breakfast
Peanut butter and jelly sandwich

Lunch
Beef Roast with Vegetables
Green Beans

Dinner
Oatmeal

Snack 1
Orange

Snack 2
Toast with strawberry preserves

Proposed schedule for 11/16/14

I do need to change my schedule.  On the other hand, at least I even have a plan.  Here is my proposed menu for 11/16/14

Breakfast
Orange or oatmeal

Lunch
Meat
Starch
Vegetable

Dinner
Meat
Starch
Vegetable

Snack 1
Orange

Snack 2
Strawberry Preserves

Snack 3
Lentils

Musing from 11/14/14

I have so far exceeded expectations as far as my calorie consumption goes.  I tend to consume an average of 2000 calories or less, which is a far cry from the nearly 2600 calories that were on my sheet.  I am doing well so far.  However, I wonder if less than 10 minutes per day one time is a good thing.

My new plan

I have eaten  healthier than I have consumed in a while, which is either a good thing or a bad thing. Here is a diet and exercise plan I have created for myself.

BMIc = 56.1
BMIg = 40.1

Current weight = 297.0
Goal weight = 212.0
Weight loss goal = 85

Current amount of calories consumed per day on average = 3000

Calorie goal 1 = 2595 = November
Calorie goal 2 = 2495 = December
Calorie goal 3 = 2395 = January
Calorie goal 4 = 2295 = February
Calorie goal 5 = 2195 = March
Calorie goal 6 = 2095 = April
Calorie goal 7 = 1920 = May
Calorie goal 8 = 1745 = June
Calorie goal 9 = 1570 = July
Calorie goal 10 = 1395 = August

Amount of time to change the number of calories = one month
Average Amount of time for weight loss = ten months

Minimum Exercise time per month
Exercise time 1 = 8
Exercise time 2 = 12
Exercise time 3 = 15
Exercise time 4 = 20
Exercise time 5 = 25
Exercise time 6 = 30
Exercise time 7 = 37
Exercise time 8 = 45
Exercise time 9 = 54
Exercise time 10 = 60

Maximum number of carbs per month
Carbs 1 = 250
Carbs 2 = 240
Carbs 3 = 230
Carbs 4 = 220
Carbs 5 = 210
Carbs 6 = 200
Carbs 7 = 180
Carbs 8 = 170
Carbs 9 = 160
Carbs 10 = 150

Menu for 11/11/14

I am taking a break as I am in need of help.

Menu for 11/9/14

Breakfast
        Cereal with 2% milk
        Coffee
 Snack
       Apple
Lunch
       Meat
       Vegetables
       Starches
Snack
       Yogurt
Dinner
        Meat
        Vegetables
        Starches
Snack 3
       Dried Fruit

Menu for 11/8/14

Diet Schedule
Breakfast
        Greek yogurt
        Banana
        Coffee
 Snack
       Apple
Lunch
        Chicken
        Beans or Peas
        Biscuits
        Rice
Snack
       Yogurt
Dinner
        Chicken
        Beans or Peas
        Biscuits
        Rice
Snack 3
       Cherry Tomatoes

Diet and Exercise Schedule for 11/7/14

Diet Schedule
Breakfast
        Greek yogurt
        Banana
        Coffee
 Snack
       Peanuts
Lunch
        Meat
        Vegetables
        Starch and Bread
Snack
        Banana
        Apple
Dinner
        Meat
        Vegetables
        Starch and Bread
Snack 3
           Handful of peanuts (1/4 cup peanuts)
           Water

Exercise Schedule
Walk                                                  08:00 AM-8:30 AM
Stretches                                            08:30 AM-8:35 AM
Stretch for five minutes                     11:55 AM-12:00 PM
Walk for half an hour                        12:00-12:30 PM
Stretches                                            05:00 PM-05:10 PM
Video Exercises                                 05:10 PM-05:30 PM

Diet and Exercise Schedule for 11/6/14

Diet Schedule
Breakfast
        Greek yogurt
        Banana
        Coffee
 Snack
         Donut
         Coffee
Lunch
         Ham
         Slice of wheat toast with Cream Cheese
         Water
Snack
        Banana
        Apple
Dinner
        Glucose Shake
Snack 3
           Handful of peanuts (1/4 cup peanuts)
           Water

Exercise Schedule
Walk                                                  08:00 AM-8:30 AM
Stretches                                            08:30 AM-8:35 AM
Stretch for five minutes                     11:55 AM-12:00 PM
Walk for half an hour                        12:00-12:30 PM
Stretches                                            05:00 PM-05:10 PM
Video Exercises                                 05:10 PM-05:30 PM

Diet and Exercise Schedule 11/5/14

Diet Schedule
Breakfast
        Greek yogurt
        Banana
        Coffee
 Snack
         Donut
         Coffee
Lunch
         Cereal with 2% milk
         Slice of wheat toast
         Water
Snack
        Banana
        Apple
Dinner
        Glucose Shake
Snack 3
           Handful of peanuts (1/4 cup peanuts)
           Water

Exercise Schedule
Walk                                                  08:00 AM-8:30 AM
Stretches                                            08:30 AM-8:35 AM
Stretch for five minutes                     11:55 AM-12:00 PM
Walk for half an hour                        12:00-12:30 PM
Stretches                                            05:00 PM-05:10 PM
Video Exercises                                 05:10 PM-05:30 PM

Diet and Exercise Plan for 11/4/14

Diet and Exercise Schedule 11/4/14
Diet Schedule
Breakfast
        Greek yogurt
        Banana
        Coffee
 Snack
         Strawberries
         Coffee
Lunch
         Cheeseburger
         Tossed Salad
         Fries
         1 cup ice cream
         Water
Snack
        Strawberries
        Banana
Dinner
         Cheeseburger
         Tossed Salad
         Water
Snack 3
           Handful of peanuts (1/4 cup peanuts)
           Water

Exercise Schedule
Walk                                                  08:00 AM-8:30 AM
Stretches                                            08:30 AM-8:35 AM
Stretch for five minutes                     11:55 AM-12:00 PM
Walk for half an hour                        12:00-12:30 PM
Stretches                                            05:00 PM-05:10 PM
Video Exercises                                 05:10 PM-05:30 PM

Bump

No entry.

On the other hand...here is a schedule that I have done earlier...time to do one tomorrow.

Diet and Exercise Schedule 6/4/14
Diet Schedule
Breakfast
        Greek yogurt
        Banana
        Coffee
        Water
Snack
         Fiber One Cookie
         Coffee
Lunch
         6 Triscuit Crackers
         Turkey Sandwich
         1 cup ice cream
         Water
Snack
         6 Triscuit Crackers
         Water
Dinner
          1 Bowl Kellogg's Special K
          Apple
          1 Cup grapes
          Water
Snack 3
           Handful of peanuts (1/4 cup peanuts)
           Water

Exercise Schedule
Stretch for five minutes                     11:55 A
Walk for half an hour                        12:00-12:30 PM

No change

No entry.

Judging from previous post

I guess we all have our bad days and this is one of the worst.  Tomorrow I will set up an exercise plan.  Doing even 10 minutes is a good start.  I was told that I need to exercise more.  I will not be considered non-compliant and make no progress.  Judging from yesterday's post, I wish I didn't eat as much as I did today.  Anyways, there is only tomorrow where I start exercising and stop procrastinating.

Healthy eating road

Healthy eating is easier said than done.  Well actually healthy eating is really not that hard.  I know that I often know that there are some things are quite easy once I apply it to my situation, or any situation for that matter.  Now if I were to exercise more, everything would be close to perfect.

Lack of confidence

My question is how can I make an entry without an entry about procrastination?  The answer is it is difficult to do.  I feel very weak because I am not confident.  However I am confident of this one thing: I will fail.  I have a  perfectionist mindset and that is another thing I have to overcome.  I realize that I will have to exercise, yet I have not made any plans.  No need to write or make any more entries unless I do something about it.

Finally an entry

I have made no entry a favorite entry because I feel like I have nothing to offer.  I have made excuses for myself.  I have made plans to fail.  I am motivated yet have done nothing about it.  I wasn't motivated last week until I was worried that the diabetes has gotten worse.  I had a pricking and itching sensation on my left outer thigh.  That has caused me concern and worry, so as a result, I became afraid to eat food.  I am also worried about food portions.  I have made no plans, yet I intend to.

I have no excuse not to make any plans.  Whatever plans I had I failed to follow.  I wish I had followed those plans and eaten healthier.  I would like to be at a happy medium, which is to actually apply what I have learned through my meal planning and advice I have been receiving.  Sadly I have made any solid plans because I have sabotaged myself unintentionally.  In short, I have been in a cycle where I have plans to fail.  I would like to know how to overcoming the excuses, the worry, the diet cycle, and the procrastination.  How to go about doing so, I have no idea.

Sunday break

No entry

Weekend break

No entry.

I need help

I am writing now about diet and exercise plans.  The problem is, I really don't know how.  Yes, I am procrastinating.  No, however, I don't mean to.  I don't why I tend to procrastinate.  I am not progressing every time I keep procrastinating.  I guess the best thing is to do it.  That may be the simple answer yet the action is so complex.

I would like to progress

I am and have been running around in circles.  I need more guidance on how to better plan an exercise regimen.  It has been a while since I have planned an effective food and exercise regimen.  I just need guidance.  I have trouble setting my goals, not just because of procrastination, but because of lack of guidance and other things that I don't remember.  However, I have lost the motivation and desire to lose weight.  That was what I was supposed to remember.  I need some help.  I have hope but I don't have help, which is what I need.

Taking a break and to muse

I am taking a break.  It won't be an empty entry.  However, the break is about my lack of goals.  I have no real goals as of today.  I realize that is a sad reality but I am being honest.  What do I need to do for exercise and diet is to be healthy.  That is the only goal that I have.  I have no other goals and that is something that I don't find a good thing.  I am not proud of this and I want to change that.  I don't even know if my desire is to lose weight.  I have made little progress and it has been frustrating. I am a diabetic and this makes my lack of diet and exercise goals even more frustrating.  It is quite embarrassing to say the least.  The real question is, am I doing this for myself or am I trying to please others?

Menu for 10/21/14

Breakfast
Yogurt

Lunch
Spaghetti with meatballs

Dinner
Spaghetti with meatballs

Snack 1
Orange

Snack 2
Vegetable (carrots or celery)

Snack 3
Vegetable (carrot or celery

Menu for 10/20/14

Breakfast
Oatmeal

Lunch
Soup

Dinner
Soup

Snack 1
Apple

Snack 2
Vegetable (carrots or celery)

Snack 3
Vegetable (carrot or celery)

Menu for 10/18/14

Breakfast
Oatmeal and apple

Lunch
Meat
Starches
Vegetables

Dinner
Meat
Vegetables

Snack 1
Fruit

Snack 2
Crackers

Snack 3
Soup

Menu for 1018/14

Breakfast
Oatmeal
Apple

Lunch
Spaghetti and Meatballs
Garlic Bread

Dinner
Spaghetti and Meatballs
Garlic Bread

Snack 1
Crackers

Snack 2
Raisins

Snack 3
Sandwich

Break from menu

It has been two days since my last entry.  So I have not prepared a menu for them as well. So I will as soon as possible.

A word from me about menus

I think now is the time that I no longer propose to make a list menu of foods that I am going to eat.  It should be healthy and take at least some time to prepare.  I have lost my way and just hoped for the best.  Instead, I began to jump start a poor diet and no real exercise regimen.  I don't want to "start all over again".  Instead I just want to plan to "do it" without excuses.

Proposed menu for 10/14/14

Breakfast
Apple

Lunch
Mac and cheese

Dinner
Soup

Snack 1
Fruit

Snack 2
Yogurt and fruit

Snack 3
Fruit and Peanuts

Proposed Menu for 10/13/14

Breakfast
Bread

Lunch
Leftovers

Dinner
Soup

Snack 1
Fruit

Snack 2
Fruits

Snack 3
Fruit and Peanuts

Proposed 10/12/14

Breakfast
Toast with chocolate-hazelnut spread

Lunch
Meat
Starches
Vegetables

Dinner
Meats
Vegetables
Starches

Snack 1
Fruit

Snack 2
Fruits

Snack 3
Cereal and fruits

Proposed Menu for 10/11/14

Breakfast
Sausage
Toast
Eggs
Bacon

Lunch
Pasta with Cheese and Meat
Pasta Sauce

Dinner
Pasta with Cheese and Meat
Pasta Sauce

Snack 1
Strawberries

Snack 2
Apple and Orange

Snack 3
Crackers and Fruit

Reminder and a proposed menu

Reminder: Today is the 9th of October, 2014 and I need to develop an exercise plan for this month very very soon.  I don't want a proposed plan but I would like an exercise plan that I could follow. For instance, walking 20 minutes, 4 days per week would be a good start.

Proposed Menu for 10/10/14
Breakfast
Cereal

Lunch
Burger
Fries

Dinner
Burger
Fries

Snack 1
Fruit

Snack 2
Fruit

Snack 3
Fruits

Proposed Menu for 10/9/14

Breakfast
Fiber one bar

Lunch
Sloppy Joe

Dinner
Hamburger and fries

Snack 1
Crackers

Snack 2
Fruit

Snack 3
Fruit

Proposed Menu for 10/8/14

Breakfast
Eggs
Bacon
Grits
Toast
Sausage

Lunch
Manwich wraps

Dinner
Manwich wraps

Snack 1
Yogurt

Snack 2
Yogurt

Snack 3
Fruits

Proposed Menu for 10/7/14

Breakfast
Fiber One Bar

Lunch
Manwich wraps

Dinner
Manwich wraps

Snack 1
Strawberries

Snack 2
Crackers

Snack 3
Grapes

Proposed Menu for 10/6/14

Breakfast
Yogurt with fruit

Lunch
Leftovers

Dinner
Soup
Sandwich

Snack 1
Strawberries

Snack 2
Grapes

Snack 3
Crackers

Proposed Menu for 10/5/14

Breakfast
Yogurt

Lunch
Meat
Starch
Dessert
Vegetables

Dinner
Meat
Starch
Vegetables
Dessert

Snack 1
Fiber One Bar

Snack 2
Strawberries

Snack 3
Grapes

Proposed Menu for 10/3/14

Breakfast
Cereal
Fruit

Lunch
Bologna Sandwich
Crackers

Dinner
Beef Wraps

Snack 1
Ice cream

Snack 2
Ice Cream and Cake

Snack 3
Ice Cream and fruit

Proposed menu for 10/2/14

Proposed menu for 10/2/14

Breakfast
Oatmeal

Lunch
Chili

Dinner
Chili

Snack 1
Banana

Snack 2
Strawberries

Snack 3
Grapes

Exercise plan for 10/1/14

I will make a specific exercise plan the I can stick to.  Today was a break day.  Tomorrow I exercise. I am doing well because I am energized.  Committing myself to losing weight and actually doing it is something that I not only look forward to.  Actually it is something I think it will be good for my mind and body.  Exercise is good for my body.  The last thing I want to do is to waste money and waste time on obsessive thoughts and checking.  I will be okay once I exercise my demons and move my muscles.  Maybe I should do more than just walk.  I have much at my disposal since I have been to physical therapy.  I will use what I have learned.

Proposed menu for 9/30/14

Breakfast
Toast and Jelly

Lunch
Chili

Dinner
Chili

Snack 1
Popcorn

Snack 2
Small bowl of oatmeal

Snack 3
Chickpeas

Proposed menu for 9/29/14

Breakfast
Toast and Jelly

Lunch
Leftovers

Dinner
Leftovers

Snack 1
Toast and Jelly

Snack 2
Peanut butter and jelly

Snack 3
Vegetables

Proposed menu for 9/28/14

Breakfast
Peanut butter and jelly sandwich

Lunch
Meat
Starch
Vegetables

Dinner
Meat
Starch
Vegetables

Snack 1
Toast and jelly

Snack 2
Popcorn

Snack 3
Oatmeal

Menu for 9/27/14

Breakfast
Oatmeal

Lunch
Chicken
Couscous
Vegetables

Dinner
Chicken
Couscous
Vegetables

Snack 1
Carrots

Snack 2
Celery

Snack 3
Baked Potato and bacon

Menu for 9/26/14

Breakfast
Oatmeal

Lunch
Beef
Beans
Rice and gravy

Dinner
Beef
Beans
Rice and gravy

Snack 1
Apple

Snack 2
Popcorn

Snack 3
Peaches

I need help

The truth is, I plan to make another exercise plan.  It is too sad and too bad that I have failed in my plan.  My plan for September is to walk for at least 15 minutes per day I don't have a break.  Maybe I should just do exercises at home from tv or from online videos.  My food plans take a lot of time and patience to plan so it is like I need to start over again as well.  I am in need of help.

Menu for 9/24/14

Breakfast
Orange

Lunch
Soup

Dinner
Soup

Snack 1
Orange

Snack 2
Peach

Snack 3
Popcorn

Menu for 9/23/14

Breakfast
Chocolate dipped cashews

Lunch
Noodle Soup

Dinner
Noodle Soup

Snack 1
Chocolate dipped cashews

Snack 2
Apple

Snack 3
Popcorn

Menu for 9/22/14

Breakfast
Boiled eggs
Sausage

Lunch
Beef stew with vegetables
Rice
Macaroni and cheese

Dinner
Chickpeas

Snack 1
Oatmeal

Snack 2
Popcorn

Menu for 9/21/14

Breakfast
Boiled eggs
Sausage

Lunch
Beef stew with vegetables
Rice
Macaroni and cheese

Dinner
Beef stew with vegetables
Rice
Macaroni and cheese

Snack 1
Chickpeas

Snack 2
Oatmeal

Snack 3
Popcorn

It will and is about time.

It is time to take care of myself.  Today would be a good start.  Taking care of dogs and cats are a good way to exercise or to workout.  My plan would be to take a break from the usual planning of menus and actually doing some exercising.  It is as if I want and need to start all over again,.

It is about time

I have a confession or two to make.  Lately a lot of the menus are actually what I consume for the day.  They are not planned in advance, but they are written either as I go alone or they are what I eat anyways.  My diet has gotten poor.  It has gotten so poor that in fact, I had to thrown away healthy foods that I could have eaten a while ago.  Instead of nourishing my body it became nothing more than a waste of money.  Next time I would like to formulate a plan where there will be more fruits, vegetables, lean meats, dairy, and grains.  I admit that I do consume unhealthy foods.  I have difficulty planning foods in advance and that has been an issue lately.  I cannot take back these last couple of weeks, but at least I learned a lot from those weeks and I hope I will continue to do so.

Menu for 9/17/14

Breakfast
Sandwich
Milk

Lunch
Chili
Bread

Dinner
Chili
Bread

Snack 1
Pudding

Snack 2
Pudding

Snack 3
Toast

Menu for 9/16/14

Breakfast
Strawberry Cream Cookies
Bananas
Brownie

Lunch
Soda
Candy bars
Snack Cakes

Dinner
Hot dogs

Snack 1
Fries

Snack 2

Snack 3

Menu for 9/15/14

Breakfast
Oatmeal

Lunch
Biscuits with honey
Apple

Dinner
Hot dogs

Snack 1
Sliced bread

Snack 2


Snack 3

Menu for 9/14/14

Breakfast
Sandwich
Fruit

Lunch
Meat
Starch
Vegetables
Mac and Cheese

Dinner
Starch

Snack 1
Fruit

Snack 2
Fruit

Snack 3
Grain or starch

Menu for 9/13/14

Breakfast
Cashews
Apple

Lunch
Hot dogs
Vanilla Milkshake

Dinner
Hot dogs
Vanilla Milshake

Menu for 9/12/14

Breakfast
Dried Cranberries
Apple

Lunch
BBQ Chicken
Fries

Dinner
BBQ Chicken
Corn

Snack
Apple

Snack 2
Orange

Snack 3
no entry

Let's start

I know that I have taken quite a few days of break.  Starting tomorrow, this will be no more.  I have lunch and dinner to think about.  I have plenty of healthy foods in the refrigerator and in the cupboards.  I even have foods on the table.  I could fix a salad, eat leftover sausage tomato fettucini, and eat a sizable amount of fruits.  So far, that is what I have done since this morning.  I am saddened that I have not done this because I have gained weight.

Just do it.

I am slow to exercise.  I have no real plans to eat well.  I should just do it.  I have gotten lazy and that needs to stop starting today.  I am sick and tired of being a beginner.

Renewing

I guess I will be okay.  Right now, I am renewing my commitment to my health...and to myself.  I ate a whole lot today and now I am not well.  I feel better about things.

Meal Plan

I have not followed a plan and I am not sure if I can.  I did well not long ago.  I ate healthier and lost some weight.  Now I shouldn't be surprised if I have gained weight.  I realize that even if I am not hungry, I need to eat breakfast and eat a lighter lunch and an even lighter dinner.  Also, it would not hurt if I were to consume what foods and at what time.  Adding water and other drinks would not be a bad thing as well.

An example menu plan for a sample day would look like this:
7:30-8:30  Yogurt with honey
9:00-9:30   Apple
11:00-1:00 Macaroni and cheese, chicken, broccoli
2:00-2:30   Celery with peanut butter
3:30-5:00   Macaroni and cheese
6:00-7:00   Pineapple
8:00-8:30   Handful of peanuts

Should I do this at all?  These are approximate eating times or should I do this?

Breakfast
7:30-8:30 AM  Yogurt with honey
Snack 1
9:00-9:30 AM   Apple
Lunch
11:00 AM - 1:00 PM  Macaroni and cheese, chicken, broccoli
Snack 2
2:00-2:30 PM Celery with peanut butter
Dinner
3:30-5:00 PM  Macaroni and cheese
Snack 3
6:00-7:00 PM  Pineapples
Snack 4
8:00-8:30 PM  Handful of peanuts

I like the second one better since it is actually specific and it is a good way of tracking what I eat, how I eat, and when I eat.

I need a change of routine

I may be in need of changing my exercise and diet routine.  I have stopped exercising for 15 plus minutes and I have been overeating as well.  I have become a wreck.  Rather, I have lost sight about what is important.  I am a diabetic who needs to realize that she is diabetic.  Being lazy is not the answer.  Being studious is.  I need to remember why I did what I have one.  I want to purify my heart and my motives when it comes to diet and exercise.  I lose only to gain weight.  I don't want that for me anymore.

Here is my plan for today:

Breakfast
Fruit and raisins

Lunch
Meat
Vegetables
Starch

Dinner
Meat
Starch


Snack 1
Apple-Blueberry Crumb

Snack 2
Apple

Snack 3
Apple-Blueberry Crumb

Need of using my routine.

I exercised for more than 30 minutes this morning, but I realized that I could do better.  I have gotten lazy in my exercise regimen and my diet menu,.  I pray that I would get back to my routine.

Exercise plans for September 2014

I promise myself that I will walk at least 15 minutes per day, but I have not.  I move around and do work, but do they count as exercise?  Sure, I have done those things, but have I burned any calories doing so.  I am just writing about my exercise regimen because I barely move a muscle.  Now, it is time for me to do so.

Supplication

I am proud that I have slowed down, but I am not proud that I have gained weight.  I feel sorry about that I am sorry about.  I don't wish to give up.  I want to be honest and not take a break today.  I don't know what else to do.  Help me.

Not too proud-break

Today I am taking a break from doing a new one.  I feel so stuffed right now that I am scared of eating breakfast.  Maybe that is a bad idea.  I have been gluttonous for the past few days and I am not proud of it.  I have gained four pounds since the last time I weighed myself.

Menu for 9/3/14

Day 4:
Breakfast:
Raisin oatmeal with honey
banana

Lunch:
Chicken wings
Cheeeseburgers
Fries
Hot dogs

Dinner:
Chicken wings
Cheeseburgers
Fries
Hot dogs

Snack 1:
1 cup ice cream

Snack 2:
1/2 cup yogurt with strawberries

Snack 3:
1/4 cup almonds

Menu for 9/2/14

Day 4:
Breakfast:
Raisin oatmeal with honey
banana

Lunch:
Chicken wings
Cheeeseburgers
Fries
Hot dogs

Dinner:
Chicken wings
Cheeseburgers
Fries
Hot dogs

Snack 1:
1 cup ice cream

Snack 2:
1/2 cup yogurt with strawberries

Snack 3:
1/4 cup almonds

Menu for 9/1/14

Breakfast:
Breakfast Pizza

Lunch:
Chicken wings

Dinner:
Chicken noodle soup


Snack 1:
Crackers

Snack 2:
Toast with 1 Tbsp. hazelnut spread

Snack 3:
Prunes

Menu plan is subject to change.

Menu for 8/31/14

Day 3:
Breakfast:
Breakfast Pizza

Lunch:
Chicken wings
Starch
Vegetables

Dinner:
Turkey moussaka

Snack 1:
Crackers

Snack 2:
Toast with 1 Tbsp. hazelnut spread

Snack 3:
Vanilla-pumpkin yogurt with honey and strawberries

Menu for 8/30/14

Day 2:
Breakfast:
Sundae with almonds and hazelnut-caramel spread

Lunch:
Turkey moussaka

Dinner:
Turkey moussaka

Snack 1:
1/2 cup ice cream

Snack 2:
1/2 cup pumpkin-vanilla yogurt with fruit and honey

Snack 3:
Strawberries

This is more of a sample plan, so plans are subject to change.

Menu plan for 8/29/14

Breakfast:
Breakfast wraps

Lunch:
Cheeseburger with lettuce, tomato, and pickle
Oven baked fries

Dinner:
Cheeseburger
Sweet potato fries

Snack 1:
1/2 cup yogurt with honey

Snack 2:
Fiber one cookie

Snack 3:
'Chips' or crackers

Menu may be subject to change....

Sample Grocery List

Waffles
Blueberries
Syrup
Sausage
Chicken
Eggplants
Cheese
Canned vegetables
Garlic
Onion
Orange
Almonds
Cashews
Peanuts
Granola bars
Vanilla yogurt
Blackberries
Honey
Meatless burgers
Turkey
Spices and gravy
Sweet potatoes
Canola and olive oil
Ice cream
Frozen vegetables
Strawberries
French bread
Whole wheat tortillas
Lettuce
Tomatoes
Pudding and whipped topping
Whole wheat or whole grain crackers
Milk
Cereal
Bread
Preserves
Canned fruits
Dried beans and peas
Boxed dinners
Rice
Coffee and tea
Corn meal and flour (white and wheat)
Chicken
Beef
Pork
Butter and margarine
Juices (Naked juice, fruit juices)
Grits
Eggs
Bacon
Sausage
Fiber one brownies and cookies
Oatmeal
Pecans
Honey
Pasta and pasta sauce
Fish and seafood
Celery
Bell peppers
Cucumbers
Potatoes
Pumpkin
Bread
Peanut butter
Hazelnut spread
Squash
Lettuce
Bagel
Lemons
Bananas
Fat back
Seasoning meat

Sample Weekly Meal Plan

Day 1:
Breakfast:
Ham steak
Whole wheat waffles
Blueberries
Syrup
Sausage

Lunch:
Chicken Moussaka

Dinner:
Chicken Moussaka

Snack 1:
Orange

Snack 2:
½ cup Mixed nuts

Snack 3:
Granola

Day 2:
Breakfast:
Vanilla yogurt with blackberries and honey
Banana

Lunch:
Turkey cheeseburger
Sweet potato fries

Dinner:
Broccoli with cheese sauce

Snack 1:
½ cup ice cream

Snack 2:
½ cup yogurt with granola


Snack 3:
1 cup strawberries


Day 3:
Breakfast:
Breakfast pizza

Lunch:
Whole wheat turkey wraps (2)
Apple

Dinner:
Whole wheat pizza wraps (2)
Small tossed salad with balsamic vinaigrette

Snack 1:
Chocolate “mousse”

Snack 2:
Cashews

Snack 3:
Whole wheat or whole grain crackers

Day 4:
Breakfast:
Cereal with reduced fat milk
English muffin with preserves
Sliced peaches

Lunch:
Beans and rice
Baked or oven fried chicken
“Wheat” biscuits or corn muffins

Dinner:
Beans and rice
Baked or oven fried chicken
“Wheat” biscuits or corn muffins


Snack 1:
1 oz. cheese or cheese string

Snack 2:
Pineapple smoothie

Day 5:
Breakfast:
Grits
Small vegetable omelet
Turkey bacon
Beef sausage
Cheese biscuit

Lunch:
Jambalaya

Dinner:
Jambalaya

Snack 1:
15 Sweet potato fries

Snack 2:
Fiber one brownie

Snack 3:
Kale and almond salad

Day 6:
Breakfast:
Honey raisin oatmeal with pecans

Lunch:
Baked pasta casserole

Dinner:
Baked pasta casserole

Snack 1:
Small tuna salad with lettuce and tomato

Snack 2:
Apple, 2 stalks of celery and peanut butter

Snack 3:
Yellow squash

Day 7:
Breakfast:
Bagel and (raisin-cinnamon cream cheese)
Lemon water
Banana

Lunch:
London broil with roast potatoes and carrots
Macaroni and cheese
Green beans

Dinner:
Baked pasta casserole

Snack 1:
Vanilla-pumpkin pudding with whipped topping

Snack 2:
½ cup ice cream

Snack 3:
1 slice wheat toast with 1 Tbsp. hazelnut spread

Menu for 8/28/14

Breakfast
Beans and bacon

Lunch
Chicken barley soup
Corn muffin

Dinner
Chicken barley soup

Snack 1
Popcorn

Snack 2
Peaches

Snack 3
Peaches

Menu for 8/27/14

Breakfast
Wheat toast with preserves

Lunch
Fish
Cabbage
Rice
Corn Muffins

Dinner
Fish
Cabbage
Rice
Corn Muffins

Snack 1
Tuna

Snack 2
Sliced Peaches

Discussion break

I am taking a break today to discuss meal planning.  Should I plan meals in advance daily, weekly, bi-weekly, or monthly?  Maybe I could do so monthly as I go shopping once a month?  There are so many strategies I could work with.  There are only 2 people I have to shop for but we have many different interests.  That is the problem plus I am bad at following a budget.  I could use a little guidance.

Menu for 8/25/14

Breakfast
Yogurt

Lunch
Corn flakes and milk

Dinner
Corn flakes and milk

Snack 1
Popcorn

Snack 2
Peanut butter crackers

Snack 3
Raisin oatmeal

Menu for 8/24/14

Breakfast
Raisin Oatmeal

Lunch
Chicken
Vegetables
Starch

Dinner
Chicken barley soup

Snack 1
Peanut butter sandwich

Snack 2
Chocolate

Snack 3
Plain oatmeal

Menu for 8/23/14

Breakfast

Raisin Oatmeal

Lunch

Chicken barley soup
Corn muffins

Dinner 

Chicken barley soup
Honey wheat bread

Snack 1

Peanut butter sandwich

Snack 2

Broccoli

Snack 3

Orange
Chocolate

Menu for 8/22/14

Breakfast
Apple and Orange

Lunch
Beans and Potatoes
Baked Chicken
Yellow Rice

Dinner
Beans and Potatoes
Baked Chicken
Yellow Rice

Snack 1
Peanut Butter Sandwich

Snack 2
Pineapple chunks

Snack 3
Apple

Menu for 8/21/14

Breakfast
Corn muffins
Turkey bacon
Bacon and cheese omelet
Sausage
Grits

Lunch
Oven fried chicken
Broccoli
Oven baked fries

Dinner
Broccoli

Snack 1
Apple

Snack 2
Pineapple chunks

Snack 3
Orange

Menu for 8/20/14

Breakfast
Pineapple chunks

Lunch
Chicken
Corn muffins
Rice or Barley
Butter beans-peas

Dinner
Chicken
Corn muffins
Rice or Barley
Butter beans-peas

Snack 1
Corn Muffins

Snack 2
Apples

Menu for 8/19/14

Breakfast
Pineapple chunks

Lunch
Hamburger
Fries

Dinner
Raisin Oatmeal

Snack 1
Peanut butter crackers (3)

Snack 2
Raisins

Snack 3
Apple

Sample 1500 Calorie Plan (4)

Breakfast
Glucerna diabetic shake

Lunch
1 large turkey leg, 1 cup green beans, 1/2 cup stuffing, 2 Tbsp. gravy

Dinner
Small chef salad with 1 Tbsp. salad dressing

Snack 1
2 kiwis, banana

Snack 2
Glucerna diabetic shake

Snack 3
2 slices of pineapple

Sample Low calorie (1200-1400) plans (2)

1200 calorie plan (2)
Breakfast
Honey Nut Cheerios with 3/4 cup skim or 2% milk, wheat toast, strawberries

Lunch
Cheeseburger with pickles, lettuce, tomatoes, and ketchup

Dinner
Smart ones Pasta Primavera, small tossed salad

Snack 1
Small apple

Snack 2
1 cup strawberries

Snack 3
Medium orange

Snack 4
1 Kiwi

1300 Calorie Plan (2)
Breakfast
2 slices wheat toast, 2 slices bacon, 1 egg, 1 cup orange juice, small apple

Lunch
1 cup Progresso light soup, 2 slices wheat toast with butter, 1 cup broccoli

Dinner
1 cup Progresso light soup, small tossed salad with 1 Tbsp. ranch dressing

Snack 1
medium orange

Snack 2
1 cup cherries

Snack 3
2 Kiwis

1400 Calorie Plan (3)
Breakfast
Bran cereal with skim or 2% milk, slice of wheat toast with sugar free jam, 8-oz. orange juice

Lunch
2 wheat tortilla wraps with turkey, light mayo, lettuce, tomato, mustard

Dinner
Macaroni and cheese, 2 oz. chicken breasts, 1 cup green beans

Snack 1
1 cup green beans

Snack 2
1 cup blueberries

Snack 3
5 graham cracker squares

Sample Low calorie (1200-1400) plans (1)

1200 calorie plan (1)
Breakfast
scrambled eggs, 2 slices turkey bacon, 1 Tbsp. cream cheese, 1 slice wheat toast, orange juice

Lunch
Vegetable patty with cheese, lettuce, tomato,and pickles, wheat bread slices, oven baked fries

Dinner
Smart Ones Pasta Primavera

Snack 1
1/4 cup sliced strawberries

Snack 2
1/4 cup seedless grapes

Snack 3
2 stalks celery

1300 calorie plan (1)
Breakfast
2 Tbsp. hazelnut spread, 2 slices plain wheat toast, small cup plain oatmeal, 1 cup apple juice

Lunch
1 cup Progresso light soup, 10 reduced fat crackers, medium apple

Dinner
1 cup Progresso light soup, small tossed salad with cucumber, 1 Tbsp. ranch dressing

Snack 1
Medium orange

Snack 2
1 cup cherries

Snack 3
1 Kiwi

1400 Calorie plan (1)
Breakfast
blueberry waffles with 1/4 cup light syrup, 1 tsp. butter or margarine

Lunch
2 slices cheese or vegetarian pizza

Dinner
3 oz. lean pork, 1 cup green beans, 1 wheat dinner roll

Snack 1
1 cup green beans

Snack 2
1 cup blueberries

Snack 3
5 graham cracker squares

Sample 1800(2) Calorie Plan

Breakfast
3 slices bacon, 1 Turkey Sausage Patty, 1 scrambled egg, 1 orange juice, coffee, 2 slices wheat toast

Lunch
French fries, small hamburger, small tossed salad with vinaigrette

Dinner
Small cheeseburger, oven baked fries, tossed salad with vinaigrette

Snack 1
Diabetic chocolate shake

Snack 2
1 cup of strawberries, 1/2 cup each cherries and grapes

Snack 3
Small tossed salad without dressing, celery, and banana

Sample 1500(3) Calorie Plan

Breakfast=360
Lunch=500
Dinner=220
Snack 1=150
Snack 2=140
Snack 3=130
Total=1500

Breakfast- 4 oz. sliced lean ham or ham steak, 2 whole wheat waffles with light syrup

Lunch- 1 cup brown rice, 1 cup green beans, 4 oz. baked pork chops, small baked potato with 1 teaspoon sour cream and 1 tsp. bacon bits and 1 tsp. cheese

Dinner- ham and cheese sandwich on honey wheat

Snack 1- 4 oz. dark chocolate

Snack 2- sliced small apple, 1 tablespoon reduced fat peanut butter

Snack 3- 1 serving wheat thins crackers

Sample 2000 Calorie Plan

Breakfast=480
Lunch=590
Dinner=400
Snack 1=200
Snack 2=150
Snack 3=180
Total=2000

Breakfast- 2 slices wheat toast, 3 turkey sausage links, 2 slices turkey bacon, 1 scrambled egg, sugar-free preserves

Lunch- 3 oz. baked chicken, 1 cup couscous, 1 cup asparagus, 1 tablespoon light margarine

Dinner- turkey sandwich on whole wheat

Snack 1- 1 Kind bar

Snack 2- 1 Fiber one cookie

Snack 3- 1 cup sugar-free ice cream

Sample 1500(2) Calorie Plan

Breakfast=360
Lunch=500
Dinner=220
Snack 1=140
Snack 2=150
Snack 3=130
Total=1500

Breakfast- 1 1/2 cup bran cereal with  3/4 cup 2% milk

Lunch- 2 cups three bean chili with cheese, 1 garlic dinner roll

Dinner- 1 cup three bean chili with cheese, 1 dinner roll

Snack 1- 3/4 cup sugar free ice cream

Snack 2- 1/4 cup raisins

Snack 3- Fiber One Cookie

Sample 2000 Calorie Plan

Breakfast=690
Lunch=660
Dinner=350
Snack 1=100
Snack 2=100
Snack 3=100
Total=2000

Breakfast- 3/4 cup grits, 1 Tbsp. butter, 3 slices turkey bacon, 1 scrambled egg, 3 turkey sausage links, 2 slices plain wheat toast

Lunch- 3 ounces london broil with 1 1/2 cup roasted vegetables, 1 cup green beans, 2 slices wheat bread

Dinner- 1 cup pasta salad

Snack 1-Apple

Snack 2-Yogurt

Snack 3- Prunes

Sample 1800 Calorie Plan

Breakfast=450
Lunch=550
Dinner=550
Snack 1=140
Snack 2=90
Snack 3=70
Total=1800

Breakfast- 1 cup unsalted grits with 1 Tbsp. light margarine, 1 boiled egg, 2 slices turkey bacon, 1 slice wheat toast with sugar free preserves

Lunch- 1 ½ cup pasta salad with low fat salad dressing

Dinner- 1 ½ cup pasta salad with low fat dressing

Snack 1- 15 triscuit crackers

Snack 2- 1/2 cup light ice cream

Snack 3- 1 cup strawberries, 3/4 cup blueberries

Sample 1200 Calorie Plan

Breakfast=300
Lunch=400
Dinner=250
Snack 1=100
Snack 2=100
Snack 3=50
Total=1200

Breakfast- 1 cup raisin bran cereal, ½ cup reduced fat milk

Lunch- turkey cheeseburger, oven baked fries

Dinner- Progresso light syrup, ½ turkey sandwich with lettuce and tomato

Snack 1- large orange

Snack 2- large apple

Snack 3- 1 cup strawberries

Sample 1500 Calorie Plan

Breakfast- Apple, 1 cup oatmeal with raisins and honey

Lunch- veggie burger with condiments, sweet potato fries

Dinner- turkey sandwich

Snack 1- 1 Fiber one cookie

Snack 2- 1 Fiber one brownie

Snack 3- ½ cup light or sugar free ice cream

Sample 2200 Calorie Plan

Breakfast =590
Lunch= 620
Dinner= 390
Snack 1= 150
Snack 2= 200
Snack 3 =250
Total = 2200

Breakfast- 3 sausage Links, 3 slices turkey bacon, 2 pancakes with ¼ cup syrup, 1 tablespoon light margarine

Lunch- veggie cheeseburger with condiments, sweet potato fries, tossed salad with 2 tablespoons light dressing

Dinner- 1 slice cheese pizza, tossed salad with 2 Tablespoons light dressing

Snack 1- 1 cup sugar free ice cream

Snack 2- 2/3 cup raisins

Snack 3- 1 ¼ cup unsalted peanuts

Sample Meal Plan 1

Breakfast
Clover Honey
Honey Raisin Oatmeal

Lunch
Chicken Rotini Soup
Black Beans
Wheat bread

Dinner
Black Beans
Chicken Rotini Soup

Snack 1
Orange

Snack 2
Peanut Butter Crackers
2% milk

Snack 3
Oven baked fries

Menu/Meal Plan for 8/18/14

Breakfast
Raisin Oatmeal

Lunch
London Broil
Brown Rice
Green Beans

Dinner
Hamburger
Fries

Snack 1
1/2 Peanut butter sandwich

Snack 2
Prunes

Snack 3
Apple

Menu for 8/17/14

Breakfast
Raisin Oatmeal with cinnamon and honey

Lunch
London Broil with Roasted vegetables
Green beans
Honey wheat bread

Dinner
Barley

Snack 1
Peanut butter crackers

Snack 2
Yogurt

Snack 3
Orange

Menu for 8/16/14

Breakfast
Boost Glucose Control Shake

Lunch
Tomato-Avocado salad with cheese

Dinner
Wheat toast with strawberry preserves
Turkey Bacon
Scrambled egg

Snack 1
Prunes

Snack 2
Blueberry Yogurt with Honey

Snack 3
Wheat bread slices

Meal Plan for 8/15/14

Breakfast
No entry

Lunch
Cheeseburger Macaroni

Dinner
Cheeseburger Macaroni

Snack 1
Boost shake

Snack 2
Boost shake

Snack 3
Blueberry yogurt with honey and blueberries

Meal Plan for 8/14/14

Breakfast
Vanilla Yogurt with honey

Lunch
Couscous
Stuffing
Baked Chicken Wings

Dinner
Baked Chicken Wings
Bacon

Snack 1
Peanut butter crackers

Snack 2
Pineapple chunks

Snack 3
Sweet potato pudding

Meal Plan for 8/13/14

Breakfast
Dried cranberries

Lunch
Couscous

Dinner
Honey raisin oatmeal

Snack 1
Vanilla Yogurt with honey

Snack 2
Pineapple chunks
Baked fries

Snack 3
Lime yogurt with honey

Meal Plan for 8/12/14

Breakfast
Watermelon

Lunch
Moussaka

Dinner
Sausage Links
Wheat toast with hazelnut spread

Snack 1
Vanilla Yogurt with honey
Banana

Snack 2
Dried fruit

Meal Plan for 8/11/14

Breakfast
Fiber one chewy bar
V8 Splash Juice

Lunch
Couscous
Chicken Breasts
Green Beans

Dinner
Moussaka

Snack 1
Banana
Cheese sandwich

Snack 2
Cheese sandwich

Snack 3
Lime Yogurt with honey

Meal Plan for 8/10/14

Breakfast
Peanuts

Lunch
Chicken wings
Macaroni and cheese
Honey Wheat Bread

Dinner
Baked spaghetti casserole

Snack 1
Fiber One Brownie

Meal Plan for 8/9/14

Breakfast
Chips

Lunch
Wheat bread
Baked spaghetti casserole

Dinner
Baked spaghetti casserole

Snack 1
Juice

Snack 2
Blueberry yogurt with honey
Blueberries

Snack 3
Lime Yogurt with honey
Banana

Meal Plan for 8/8/14

Breakfast
Fiber One chewy bar

Lunch
Turkey Pepperoni with cheese
Pretzel Chips

Dinner
Honey wheat toast
Hazelnut spread

Snack 1
Lime Yogurt with honey

Snack 2
Peanuts

Meal Plan for 8/7/14

Breakfast
Banana

Lunch
French Fries
Cheeseburger

Dinner
Great Grains with almonds
2% milk

Snack 1
Fiber one brownie

Snack 2
Almonds

Snack 3
Watermelon balls

Meal Plan for 8/6/14

Breakfast

Almonds

Post Great Grains Raisin, Date & Pecan Cereal

Milk Reduced Fat Milk 2% Great Value

Lunch

Bread, Arnold's 100% Whole Wheat Bread

Banana, fresh, 1 large (8" to 8-7/8" long) 

Tropicana Orange Juice (8 oz),

Banquet brown'n serve sausages(3 links), 

Cream Cheese, Great Value, 1/3 Less Fat Neufchatel Cheese

Dinner

Nabisco Wheat Thins Ranch

Lays Garden Tomato Basil Chips

Snack

Pretzel Chips

Snack 2

Nabisco Wheat Thins Ranch 

Meal Plan for 8/5/14

Breakfast
Fiber One Oats and Chocolate Chewy Bar

Lunch
Kool-Aid, sugar sweetened prepared
Lays Garden Tomato Basil Chips
Turkey Pepperoni Sandwich

Dinner
Almonds
Planter's Dry Roasted Peanuts
Hazelnut Spread
Lays Garden Tomato Basil Chips
Pretzel Chips

Snack 1
Wheat thins

Snack 2
Neufchatel-Cheese Sandwich on wheat

Snack 3
Cereal and almonds

Meal Plan for 8/4/14

Breakfast

Fiber one chewy bar

Lunch

Turkey pepperoni sandwich

Potato chips

Dinner

Baked chicken drumstick

Stuffing and gravy

Snack 1

Almonds

Snack 2

Lower fat sundae

Meal Plan for 8/2/14

Fiber One Oats and Chocolate Chewy Bar, 1 bar
Tropicana Orange Juice (8 oz), 1 serving

Lunch
Baked Ruffles Chips - Cheddar and Sour Cream, 2 oz
Equate multivitamin - women's, 1 serving
Folate (Folic Acid), 1 serving
One a Day - Women's Active Metabolism, 1 serving
Equate Fiber Therapy, 1 serving
Turkey Pepperoni Sandwich, 1 serving

Dinner
Penne Pasta Bake, 4 cup

Snack
Baked Ruffles Chips - Cheddar and Sour Cream, 2 oz

Snack 2
Denny's Grasshopper Sundae, 0.5 serving

Meal Plan for 8/3/14

Breakfast

Banana

Coffee

Fiber one chewy bar

Lunch

Turkey pepperoni sandwich

Wheat thins

Dinner

Baked penne

Snack 1

Baked chicken

Snack 2

Ice cream with almonds

Snack 3

Potato chips

Meal Plan for 8/1/2014

Breakfast
Catfish
Couscous
Broccoli

Lunch
Potato Chips
Turkey-Pepperoni Sandwich

Dinner
Raspberries
Blueberries
Strawberries

Snack 1
Raspberries
Sugar free Ice Cream

Snack 2
Onion-Sour Cream dip
Whole grain ranch crackers

Snack 3
Pretzel chips

Meal Plan for 7/31/14

Breakfast
Honey raisin oatmeal

Lunch
Chicken with gravy
Rice
Baked cornbread

Dinner
Rice
Cornbread

Snack
Chicken rotini soup

Meal Plans for 7/30/14

Scrambled Egg, 1 large ⊗

91

1

7

6

Equate Fiber Therapy, 1 serving ⊗

10

0

0

0

white bread toast, 2 serving ⊗

110

22

2

4

Equate multivitamin - women's, 1 serving ⊗

0

0

0

0

Butterball Turkey Bacon (1 slice), 3 serving ⊗

75

0

5

6

BREAKFAST TOTALS:

286

23

13

16

BREAKFAST GOALS:

315 - 418

39 - 52

11 - 14

16 - 21

Lunch

Jiffy Cornbread (baked), 0.25 cup ⊗

170

27

5

2

White Rice, long grain, cooked, 0.5 cup ⊗

103

22

0

2

cabbage cooked, 2 cup ⊗

64

0

0

0

Fat Back 28g, 0.5 serving ⊗

114

0

12

1

LUNCH TOTALS:

450

49

17

5

LUNCH GOALS:

315 - 418

39 - 52

11 - 14

16 - 21

Dinner

White Rice, long grain, cooked, 1 cup ⊗

205

45

0

4

Jiffy Cornbread (baked), 0.25 cup ⊗

170

27

5

2

cabbage cooked, 1 cup ⊗

32

0

0

0

DINNER TOTALS:

407

72

5

6

DINNER GOALS:

315 - 418

39 - 52

11 - 14

16 - 21

Snack

Nature's Blend Very Raisin Honey Oatmeal, 2 serving ⊗