September 10, 2017: Current weight 247. Reached my first goal, losing 10% of my weight. Total: 27 lbs down. As of last week, my calorie goals are 1440 per day during the week and 1600 on the weekends.
The last two weeks’ food plan looks like this:
And yes, I do write this stuff out. It helps me to plan the grocery shopping and to check what I already have in the fridge and pantry so I can use it. Money is an issue in our lives and I’m not all that fond of wasting food, if I can help it. I put this note on the refrigerator so I can remind myself what the options are every day.
I also tend to set up my day’s eating in My Fitness Pal the night before or the morning of. If I decide in advance what I’m making for dinner, I can adjust my breakfast and lunch accordingly. This makes spontaneous dinner outings with friends hard, though. But if I have a day’s notice, I’m often able to make adjustments!
You can see that last week’s meal plan includes some not-so-healthy items like Brinner (Breakfast for dinner) and Steak and Ale pies. I built these into the plan because I knew I was feeling stressed and a little down from grief. So I allowed myself a little grace in my eating and adjusted my breakfasts and lunches on those days.
- Brown Rice 2-3 cups
- Chicken Breasts – steamed on the stovetop. (This method keeps them moist as they sit in the refrigerator for 3-5 days). Seasoned with TJ’s 21 Seasoning Salute. 1 12 oz breast cut into 3 oz portions for lunches. 1-2 12 oz breast cut in half for dinner portions.
- Apple slices and chunks of peaches (good for farmer’s sandwiches, snacks, to put in oatmeal or yogurt for breakfast)
- 4 hard boiled eggs
- Marinade for Balsamic Chicken Thighs (see below for recipe).
Trader Joe’s Cheat: Pre-made Salads. I split them in two portions for when I don’t feel like making a side or need a snack on the weekends.
BALSAMIC CHICKEN THIGHS – Baked.
I cannot take any credit for this one. Found it on Pinterest and it is legit a favorite for both me and Jaguar. Super easy and pretty cheap if you use thighs, but you can use breasts, too. Thighs have a heartier taste to them, but breasts have a bit less fat. Do what you will. And I’ve left it in the fridge to marinade for up to a day and a half it and it was fine.
The Full Recipe is found HERE AT BUDGET BYTES.
My final version with chicken breast. The balsamic marinade is good with the vegetables, too.:
My workup on this recipe is:
- 3 tbs of the balsamic-soy-brown sugar- olive oil marinade (approx what is spooned over the meat when serving): 90 calories. 1 g of sugar.
- 1 – 8 oz chicken breast – baked: 215 calories. 3 g of fat (1 g of saturated fat).
- 1 – 4 oz boneless, skinless chicken thigh, baked – 135 calories. 9 g of fat (3 g of saturated fat). Thighs are smaller than breasts, so most people eat two.