I’m Still Here

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Photo by Rithika Gopalakrishnan on Unsplash

With the start of a new school year I have been crazy busy. I took on directing our high school play and I am the freshman class adviser. Both my kids are involved in sports and my husband coaches a sport. So, yes, I have been busy. But I am still staying on plan.

Interestingly, I have to eat more and more crossovers now that I am back to work and moving around so much. I noticed pounds slipping off me and I am really at the bottom of my BMI and shouldn’t loose anymore weight. I don’t tell you that to brag but to say Trim Healthy Mama works.

Several ladies I work with are jumping on plan now. It’s fun to see their excitement and hear their stories (losing seven pounds in three weeks!!).

If you stay on plan and follow their tips you will have results. I never thought I would be getting on the scale to make sure I don’t loose any weight. That is just crazy to me.

Once life slows down I will get back to tracking my food, but right now I’m not going to worry about it and just enjoy where I am at right now.

Enjoy this fall weather!

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What Did I Eat 8/24-8/30?

alexandra-gorn-308385-unsplashDisclaimer: I am not a health expert. I am a wife, mother and music teacher who loves to find healthy recipes and share them. I am only sharing what has worked for me, I am in no way advising others on how they should eat. 

Click links to see recipes or products.

I drink only water and a cup of coffee or two a day with Trim Healthy Mama approved creamer. I also drink unsweetened tea and I have discovered True Lemon. Kind of like Crystal Light but uses stevia…very good, my kids like this. They sell it at my local Meijer. I also drink Bai once in a while and since it’s summer I am trying Trim Healthy Mama Sippers and Good Girl Moonshines.

I follow the  Trim Healthy Mama plan, but I am at goal weight so I do a lot of Crossover meals, at least I am trying to do more Crossovers. This plan works so well I have dropped more weight because I haven’t done enough Crossover meals.

I exercise five times a week for twenty-five to thirty minutes. Since work is starting back up I will probably be going back to twenty minutes a week, for sure only four times a week.

We rarely go out eat, I cook A LOT!! But I enjoy it.

8.24 Breakfast: Big Egg Scram from THT

Lunch: I’m trying to go back and remember and I can’t!!

Snack: ??

Dinner: Snatch ’em Up Chicken Nuggets from THT and Melissa’s (not me) Broccoli Salad (this was a hit!) from THT

Snack: Two minute truffles from THT

8.25 Breakfast: Bacon and Eggs Cottage Casserole

Lunch: Chicken sausage and broccoli salad

Dinner: Brats and sauteed zucchin

Snack: Brownie in a mug from THT with halotop ice cream and FF Redi Whip

8.26 Breakfast: Oatmeal bake

Lunch: Low tortilla with gouda laughing cow, turkey, tomato, onion and bacon.

Snack: Went to a Bridal shower and I ate off plan. They had these amazing desserts and I  ate a lot of them.

Dinner: Wipe Your Mouth BBQ and Light and Lovely Cole Slaw from THM Cookbook

Snack: Strawberry muffin from THM Cookbook

8.27 Breakfast: Two Eggs Scrambled, hashbrowns, zucchini, onions and red peppers

Lunch: Leftover BBQ and Cole Slaw

Snack: Greekie Swirl

Dinner: Deconstructed Fajitas from THT

Snack: White Cake with strawberries

8.28 Breakfast: Sweet Dreams Peachy Oatmeal

Lunch: They had a luncheon for us teachers today. I stayed totally on plan and created a chicken salad out of what was available!!

Snack: A few pecans. When I got home my husband had potato wedges from KFC. I ate three.

Dinner: Wicked White Chicken Chili

Snack: THM Chocolate chip cookies

8.29 Breakfast: Succulent Egg Sammie

Lunch: Wicked White chili

Snack: I made a protein bar from THT

Dinner: Fathead pizza

Snack: Brownie in a mug

8.30 Breakfast: Chia Pint Jars from THT. What a filling breakfast, easy to make. Texture is kind of weird but I would definitely eat this again.

Lunch: Leftover pizza

Snack: Greekie Swirl

Dinner: Ridiculously Easy Meatballs over zuchinni

Snack: Skinny Choc chip muffin from THM Cookbook

 

 

 

What Did I Eat 8/17-8/23?

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Photo by Martha Dominguez de Gouveia on Unsplash

Disclaimer: I am not a health expert. I am a wife, mother and music teacher who loves to find healthy recipes and share them. I am only sharing what has worked for me, I am in no way advising others on how they should eat. 

Click links to see recipes or products.

I drink only water and a cup of coffee or two a day with Trim Healthy Mama approved creamer. I also drink unsweetened tea and I have discovered True Lemon. Kind of like Crystal Light but uses stevia…very good, my kids like this. They sell it at my local Meijer. I also drink Bai once in a while and since it’s summer I am trying Trim Healthy Mama Sippers and Good Girl Moonshines.

I follow the  Trim Healthy Mama plan, but I am at goal weight so I do a lot of Crossover meals, at least I am trying to do more Crossovers. This plan works so well I have dropped more weight because I haven’t done enough Crossover meals.

I exercise five times a week for twenty-five to thirty minutes (only twice this week because, rain one morning — when I’m camping I walk outside, busy morning and I twisted my ankle.

We rarely go out eat, I cook A LOT!! But I enjoy it.

8.17 Breakfast: Sweet Dreams Peachy Cream Oatmeal from THM Cookbook. Still loved it today!

Lunch: Had lunch with a friend, stayed on plan. Had a burger with bacon, cheese, onions, mushroom and a side salad.

Snack: No bake cookies 

Dinner: Tacos, although I eat mine over a bed of lettuce, but I could do a low carb tortilla if I wanted.

Snack: White cake and frosting from THM Cookbook with strawberries, so good.

8.18 Breakfast: Big Egg Scram

Lunch: Leftover Egg Roll in a Bowl

Snack: Frisky from THT, this was yummy!

Dinner: Chicken Alfredo from THM Cookbook

Snack: Cowboy Cookie Protein Bites

8.19 Breakfast: Oatmeal bake

Lunch: My In-laws took us out for lunch and I had a crossover meal, omelet, hashbrowns and a slice of bread.

Snack: Greekie Swirl

Dinner: Had another crossover because my husband went fishing and wanted to cook it up. I tried to make a THM friendly recipe but I didn’t like it at all so went with the Crossover. Today was my worst health day I’ve had in a while.

Dessert: Cowboy Cookie Protein Bites

8.20 Breakfast: Sweet Dreams Peachy Oatmeal, but I made it with strawberries and a dash of almond extract, pretty good

Lunch: Made a taco quesadilla type thing. I made some peanut butter cookie dough  yogurt but wasn’t hungry, saved it for my snack.

Snack: See above

Dinner: Grilled hamburgers (I grilled them myself, first time), I put it over lettuce to make a salad and I made ranch dressing. It was AWESOME. It is Rhonda’s Homemade Ranch, no more Hidden Valley for me.

Snack: Frosted Cinnamon Muffin from THM Cookbook

8.21 Breakfast: Bacon and Eggs Cottage Casserole

Lunch: I made a yummy grilled sandwich with a low carb tortilla, smoked gouda laughing cow cheese, turkey, bacon, onion, red pepper and mayo. I made a triple berry shake from THT to go with it. So good.

Snack: Tortilla chips and salsa, cheese

Dinner: Grad Greek Salad from THM Cookbook

Snack: White Cake with frosting and strawberries

8.22 Breakfast: Cinnamon Pecan pancake

Lunch: Grand Greek Salad

Snack: Greekie Swirl

Dinner: Blackened Mango Chicken from THM Cookbook

Snack: Strawberry Muffin from THM Cookbook

8.23 Breakfast: Nana’s Fluffly Omelet from THM Cookbook

Lunch: Leftover Blackened Mango Chicken

Snack: Mozzarella and salami

Dinner: Chicken sausage and sweet potato fries

Snack: Apple Cinnamon Swirl Muffin from THM Cookbook tops with Vanilla Bean Halotop, oh yes, I can to this for life!!

 

Cholesterol Update

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Photo by JOSHUA COLEMAN on Unsplash

The whole reason I started on this healthy journey, just over a year ago, was to lower my cholesterol. I started working out and changed the way I ate.

I went to the doctors this summer for my “well-check” and had my blood work done.

I have lost 35 lbs.

But I gained 20 points in my cholesterol.

To say I was disappointed is an understatement. I nearly cried.

I have worked so hard, I’ve completely changed my life and on the outside you can see that. But apparently on the inside I’m not looking so good.

They wanted to put me on medicine right away. But honestly, my cholesterol is still lower then it was three years ago.

So I said no.

They said I should exercise (ha, ha, that’s funny) and do the Mediterranean Diet. I looked into it but I’m not leaving THM. I’m going to keep doing what I am doing and see what doing THM for a year does. I have only been doing it since March, so I want to give it some time. I have heard so many other people say their cholesterol went down doing THM.

I will eat less eggs, as I have been eating a lot and try to do more E meals for breakfast, which would be oatmeal or THM pancakes. But I’m not changing it that much. I love eggs!!

Just thought I would share. We’ll see what the numbers say next year.

What Did I Eat 8/10-8/16?

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Photo by Pu Far on Unsplash

Disclaimer: I am not a health expert. I am a wife, mother and music teacher who loves to find healthy recipes and share them. I am only sharing what has worked for me, I am in no way advising others on how they should eat. 

Click links to see recipes or products.

I drink only water and a cup of coffee or two a day with Trim Healthy Mama approved creamer. I also drink unsweetened tea and I have discovered True Lemon. Kind of like Crystal Light but uses stevia…very good, my kids like this. They sell it at my local Meijer. I also drink Bai once in a while and since it’s summer I am trying Trim Healthy Mama Sippers and Good Girl Moonshines.

I follow the  Trim Healthy Mama plan, but I am at goal weight so I do a lot of Crossover meals, at least I am trying to do more Crossovers. This plan works so well I have dropped more weight because I haven’t done enough Crossover meals.

I exercise five times a week for twenty-five to thirty minutes.

We rarely go out eat, I cook A LOT!! But I enjoy it.

8.10 Breakfast: Cheesy Omelet from the first THM book

Lunch: Slimming Sloppy Joes

Snack: No bake cookies

Dinner: My husband decided he wanted pizza, so we got some and I decided I was just going to eat it an enjoy every bite, so I did. Three pieces to be exact.

Snack: Caramel Apple Oatmeal Cookies 

8.11 Breakfast: Bacon and Eggs Cottage Casserole

Lunch: Chicken Fajita soup that I made for dinner yesterday from THT

Snack: Hmm…I can’t remember??

Dinner: Chili dogs and cole slaw (recipe from THM Cookbook, my daughter eats this up like candy)

Snack: Lemon cake from THM Cookbook raspberries

8.12 Breakfast: Oatmeal bake

Lunch: Chili dogs over sauteed cabbage

Snack: Greekie Swirl

Dinner: Cashew chicken from THM Cookbook

Snack: My mother-in-law made some banana pudding and I wasn’t going to refuse to it so I did, it was yummy.

8.13 Breakfast: THM Pancakes

Lunch: Leftover cashew chicken

Snack: Out shopping today so I packed a couple of slices of pepper jack cheese and two slices of turkey.

Dinner: Trim Mac Salad from THM Cookbook. 

Snack: Chocolate Chip muffin from THM Cookbook

8.14 Breakfast: Succulent Egg Sammie from THM Cookbook

Lunch: Leftover salad

Snack: Strawberry Limeade Smoothie, didn’t love this, but I think I am discovering I am just not a lime fan.

Dinner: Salisbury Steak from THM Cookbook and mashed fotatoes and green beans.

Snack: Blueberry Muffin in a Mug

8.15 Breakfast:  Bacon and Eggs Cottage Casserole

Lunch: Leftover Cashew Chicken and a salad

Snack: Cherry Cobbler Smoothie

Dinner: Cabb and Saus from THM Cookbook (yum)

Dessert: Cowboy Cookie Protein Bites

8.16 Breakfast: Sweet Dreams Peachy Cream Oatmeal from THM Cookbook. Oh my, this is the first THM overnight oats I have REALLY liked. I will probably have it again tomorrow since I still have half of a peach.

Lunch: Leftover Salisbury steak, mashed potatoes and green beans

Snack: Cheesecake crunch from  THM Cookbook

Dinner: Egg Roll in a Bowl over quinoa from THM Cookbook

Snack:  No bake cookies and I made a salted caramel oolong tea from the cookbook…yum!! I love trying new things.

 

 

It’s Snack Time!!

I hope these posts are helping if you are considering diving into THM.

Snacks don’t have to be difficult. You can honestly go to pinterest and look of THM smoothies are shakes, they are everywhere and make a good filling snack.

If you want something more grab and go here are a few ideas:

In the deli section you can buy cheese wrapped in salami, this is sooo yummy but it’s expensive. You can make your own but it’s just not as good, I tried this. This is an S

I have discovered if I buy block cheese and wrap it in turkey or eat with nuts I really like that. S meal.

You can also eat Babybel cheese.

Triple Zero Yogurt is on plan.

If you eat it with an apple that will be an E meal.

If you eat it with cheese it will be an S or Fuel Pull (I’m not really sure). Fuel Pull means there isn’t much fat or carbs, but I’m not sure with the yogurt and cheese if that has enough Fat to make is an S.

If you eat a Triple Zero with some granola that makes it an E too. I like the Nature Valley Protein bag, just make sure you stay in the serving size or you will go over the carb limit.

Of course if you go on pinterest you can find many recipes for cookies and muffins. I have many boards with recipes you can take a look at.

Hope this helps!

 

What Did I Eat 8/3-8/9?

caroline-attwood-301748-unsplash
Photo by Caroline Attwood on Unsplash

Disclaimer: I am not a health expert. I am a wife, mother and music teacher who loves to find healthy recipes and share them. I am only sharing what has worked for me, I am in no way advising others on how they should eat. 

Click links to see recipes or products.

I drink only water and a cup of coffee or two a day with Trim Healthy Mama approved creamer. I also drink unsweetened tea and I have discovered True Lemon. Kind of like Crystal Light but uses stevia…very good, my kids like this. They sell it at my local Meijer. I also drink Bai once in a while and since it’s summer I am trying Trim Healthy Mama Sippers and Good Girl Moonshines.

I follow the  Trim Healthy Mama plan, but I am at goal weight so I do a lot of Crossover meals, at least I am trying to do more Crossovers. This plan works so well I have dropped more weight because I haven’t done enough Crossover meals.

I exercise five times a week for twenty-five to thirty minutes.

We rarely go out eat, I cook A LOT!! But I enjoy it.

8.3 Breakfast: Bring On Da Buttah Pancakes and sausage.

Lunch: Turkey Club Salad from The British Tea Garden

Snack: No bake cookies, so good.

Dinner: Totally Dope Chicken from THT on my new favorite bread, WWBB. I like this. I also sauteed some zucchini with onions and red peppers, yum!

Snack: I cheated and had this ice cream bar they have at the campground that is made in Michigan. It was covered in chocolate with vinalla ice cream, raspberry and graham cracker crust..yum.

8.4 Breakfast: Apple Overnight Oats. I have to say I doctored this up a lot. I added more salt, some THM syrup and so FF Redi Whip. I haven’t found an overnight oats that THM friendly that I love but they are okay. I prefer the baked oatmeals I have been making and then freeze.

Lunch: Leftover scalloped potatoes and green beans.

Snack: Protein Praline bar and a protein chocolate milk

Dinner: Brats, I had mine on a salad

Snack: Zucchini Cinnamon Muffin

8.5 Breakfast: Cinnimon Peacan Pancake from THT

Lunch: Totally Dope Chicken and salad, I ate really late (almost 2:00) so I had a Double Chocolate Chip Cookie (THT) as a dessert since I figured I wouldn’t eat a snack today.

Dinner: Ranch Hand Salad, this was pretty good. I get so excited when I can have tortilla chips with a meal because I don’t eat them a lot anymore.

Snack: Peach muffin and an iced coffee (THM friendly of course)

8.6 Breakfast: Trim Healthy Mama Pancakes with strawberries and yogurt, I love this!

Lunch: Leftover salad

Snack: Salted Caramel Gluccie Pudding from THM Cookbook. I have been wanting to try this and now I have Gluccie so I can. You have get over the fact that it isn’t pudding, it’s different. At first I really didn’t care for it but it grew on me. Not sure if it’s something I would crave though.

Dinner: Chicken Cakes from THT and sauteed zucchini.

Snack:  Zucchini Cinnamon Muffin

8.7 Breakfast: Oatmeal on the Go cups

Lunch: Leftover chicken cakes and peanut butter cookie dough yogurt

Snack: Praline Protein Bar

Dinner: Slimming Spaghetti from THT, yum!

Snack: Zucchini Cinnamon Muffin

8.8 Breakfast: Two eggs, hashbrowns, and veggies

Lunch: Leftover Chicken Cakes and Peanut Butter Cookie Dough Yogurt

Snack: Peach Smoothie (I had to add a lot more stevia to make this sweet enough for me)

Dinner: Double Chocolate cookies THT

8.9 Breakfast: Cinnamon Pecan Pancakes from  THT

Lunch: Slimming Speghetti

Snack: Cheese and peanuts…had some beef jerky later because I got groceries and it was a long afternoon

Dinner: Slimming Sloppy Joes from THT salad

Snack: Briana Thomas Chocolate Chip Cookies

 

 

What’s For Dinner?

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Photo by Alex Munsell on Unsplash

Have you started implementing THM in your life?

The last two weeks I gave suggestions for breakfast and lunch. Today we tackle dinner. You can make it as simple or complicated as you want. I tend to like complicated but when I am camping I do try to make things easier.

Let’s start with S meals (high fat-low carb)

Honestly, you can do any Keto recipe here, they are everywhere. These meals do line-up with the Keto.

You can make a hamburger, no bun but put any other topping you want on there. Use sugar-free ketchup, I can’t taste the difference. You can even use regular mayo, the amount of sugar is so small it won’t hurt you.

If you don’t like red meat you can make a turkey burger and just put the fat on it in the form of cheese, avocados, guacamole, or maybe fry it up in some coconut oil so you are getting those good healthy fats in there.

For a side you can do a salad, or any non-strachie veggie, and can even cook it in butter.

You can also have steak, pork chops, Brats, Hot Dogs, really any type of meat you want.

If you want recipes (that’s how I work) here are some I have tried.

Cheeseburger Quesadilla (love this one)

Easy Chicken Enchiladas

Tiny Tasty Tacos

Cauliflower Chowder, one of my favorites

Easy Taco Pie, I put this on a bed of lettuce

Here are some E meal ideas:

For these meals you need a lean mean, like chicken, turkey or a very lean hamburger (venison would work). You want to keep the fat very minimal. Chicken sausage would work too.

You want a gentle carb here like a sweet potato (no butter though, could use 0% yogurt), quinoa (3/4 cup) or brown rice (1/2 a cup), or carrots.

You can to add some type of veggie or salad with the carb but don’t add any fat to it, or keep it to 1 tsp. You can open a can a green beans and that is fine or make a salad.

Remember if you are in weight-mode you can’t have the white potato. Once you are at goal weight you can add them once in a while but I honestly hardly ever eat white potatoes anymore.

Here are some recipes:

Chicken Apple Sausage with Cabbage Noodles (I never thought I would like cabbage noodles but I really do)

Peachy Crockpot Chicken

Poppy Seed Chicken Casserole (don’t worry if you don’t have poppy seeds, I didn’t).

I was a carb queen so it’s surprising to don’t do more E meals but I find the S meals a bit more yummy and . . . satisfying (ha, ha).

Alternate between S and E meals and remember you can have leftovers for lunch now!

Next week we’ll talk about snacks.

 

 

What Did I Eat 7/27-8/2?

dimaz-fakhruddin-504750-unsplash
Photo by Dimaz Fakhruddin on Unsplash

Disclaimer: I am not a health expert. I am a wife, mother and music teacher who loves to find healthy recipes and share them. I am only sharing what has worked for me, I am in no way advising others on how they should eat. 

Click links to see recipes or products.

I drink only water and a cup of coffee or two a day with Trim Healthy Mama approved creamer. I also drink unsweetened tea and I have discovered True Lemon. Kind of like Crystal Light but uses stevia…very good, my kids like this. They sell it at my local Meijer. I also drink Bai once in a while and since it’s summer I am trying Trim Healthy Mama Sippers and Good Girl Moonshines.

I follow the  Trim Healthy Mama plan, but I am at goal weight so I do a lot of Crossover meals, at least I am trying to do more Crossovers. This plan works so well I have dropped more weight because I haven’t done enough Crossover meals.

I exercise five times a week for twenty-five to thirty minutes.

We rarely go out eat, I cook A LOT!! But I enjoy it.

7.27 Breakfast: Almond Strawberry Night Oats. This is not THM, just my favorite overnight oats recipe that I like to have once in a while. I don’t put any almonds in and I don’t add extra jelly in the morning and I used less almond butter then it called for trying to keep it in E but it’s a Crossover (fats and carbs).

Lunch: Leftover Save Your Waistline lasagna

Snack: Mozzarella and salami

Dinner: Rotisserie chicken and broccoli

Snack: Strawberry Shortcake (made a white cake from THM Cookbook, cut it in half and layers FF Redi Whip and Strawberries…yum)

7.28 Breakfast: Two Eggs, a few hashbrowns and lots of veggies and I threw in one sausage.

Snack: I ate at weird times because we had a memorial at 2:00. I had a Peanut Butter Cookie Dough yogurt which I am liking more and more every time I eat it.

Lunch: The memorial was at a restaurant. I could have stayed on plan but my daughter wanted fries so I got fries with a Slaw Dog (hot dog wrapped in bacon and covered in cole slaw…it was very good) and I ate a few fries.

Dinner: Made turkey tacos from THT. So simple and so yummy. I only made five (they are super small but I could have easily eaten more) I also had a Blueberry Lemon Cheesecake Shake from THT to round out the meal.

Dessert/Snack: Chocolate Chip Cookies

7.29 Breakfast: On the go oatmeal cups

Lunch: I made a sandwich using a new tortilla I bought hoping my family will make the switch to low carb shells, they are made by Mission and have 6 carbs. I put some Laughing Cow Gouda cheese, turkey, spinach, onion and mayo on it. Very good:) I wasn’t feeling very hungry so that was all I ate.

Snack: Greekie Swirl

Dinner: BLTs from THT and the rest of the shake from the day before.

Snack: Raspberry Muffin with Glosting from THM Cookbook.

7.30 Breakfast: THM Pancakes with strawberries.

Lunch: Made a salad with chicken, a slice of bacon, lots of veggies, feta, olive oil and ACV.

Snack: I didn’t get a chance to eat a snack until 4:00 and by then I knew I would be eating supper in two hours, so I whipped up a THM Chocolate Protein Milk since I just got a bag of it, yummy. Held me off until dinner and didn’t have any fuels overlapping until…

Dinner: My parents took the kids and me out for supper and I haven’t had a Big Boy Slim Jim in years and I loved those as a kid. I didn’t even hesitate (much) and I ordered it with fries and ate it all.

Snack: Chocolate Chip Cookie Dough Truffle A small simple snack, just to feed the sweet craving.

7.31 Breakfast: Big Bowl Scram from THT

Lunch: Quinoa Goes Cajun from THM Cookbook

Snack: Classic Chocolate Protein Shake and Peach Muffin

Dinner: Sauteed zucchini, onions and turkey smoke sausage, yum!

Dessert: Cinnamon Roll Muffin, didn’t love this.

8.1 Breakfast: Succulent Egg Sammie from THM Cookbook

Lunch: I got creative today. When my husband goes on trips I like to make scalloped potatoes because he doesn’t like them, so I make them while he is gone. I wasn’t sure if I would this time since it really isn’t THM friendly but I really missed them. I actually think I created a pretty good crossover. I found a low carb cheese sauce. I sliced up a potato and used turkey smoked sausage. I ate only half of it, which means half of the potato and I had some green beans. It turned out very yummy and I have leftovers.

Snack: Made Protein Praline bars from THM Cookbook

Dinner: Made my first Fat Head Dough for pizza and piled on the toppings. I also had a salad. Soooo good. I think my husband might even like this crust.

Snack: Zucchini Cinnamon Muffin

8.2 Breakfast: Oatmeal with strawberries and blueberries (got the recipe from Instagram)

Lunch: Made some Wonderful White Blender Bread (WWBB) from THT and made a turkey sandwich with gouda cheese, onion and lettuce with Peanut Butter Cookie Dough Yogurt. This was SO good. I love this bread!!

Snack: Chocolate chip cookies from Briana Thomas.

Dinner: Hangry Meals for One Chimichangas made from Wonder Wrap 2 (THT), these were delish!

Snack: Zucchini Cinnamon Muffin

 

 

 

Let’s Do Lunch

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Photo by Eaters Collective on Unsplash

Last week I gave you suggestions for starting THM. Begin with breakfast.

Today will give you lunch ideas. Now honestly, I typically eat leftovers but once in while I will make something. Since we haven’t gotten to dinner yet I will give you lunch ideas but don’t worry about if you don’t mind leftovers. Once we get to dinners you can just heat up those if you like them. I know some people hate leftovers.

Lunch can be pretty simple if you want it to be.

S meals (Satisfying-high fat)

You can find a low carb wrap or pita. I have used Joseph’s Lavish or Pitas. I tried, for the first time on Sunday, Mission low-carb. The white ones have 6 net carbs, but the whole wheat of 4. I bought the white ones hoping my family will start eating those so I ate one. But really I would probably choose the whole wheat.

What can you put it on it?

Well, remember S meals can have fat. So you can use fatty meat if you want, like roast beef or ham. I like turkey best but then I can add more fat other ways.

So you can put cheese on, mayo, non-starchie veggies, lettuce, spinach, avocado, or guacamole, bacon.

What if you don’t want a sandwich?

You can make a salad. Basically make it like you would a sandwich but with a lot of lettuce instead of the wrap. You can even put ranch on it but don’t go crazy, we don’t abuse calories. I have come to love olive oil and apple cider vinegar as a dressing on my salads with chicken, bacon and feta cheese and LOTS of veggies.

What about sides? I’m not full.

Have a Triple Zero Yogurt, or some berries, or a salad.

What if we go out for lunch?

Most places you can order a burger without the bun and they won’t even look at you weird. I did that at McDonalds and they put it in a nice bowl for me. You can get a salad instead of fries, voila, you have an S lunch!

E Lunches (Higher Carbs-Low Fat)

So for E lunches you want to remember to keep fat low. This means NO mayo or bacon or other fatty meat. Turkey or chicken, or even fish if you want to get fancy (I don’t) is what you need to focus on.

You can put this lunch meat on sprouted bread like Ezekiel bread. I find this a my local Meijer, I think most stores sell it. I think Aldi’s also sells a sprouted bread.

You can put Light Laughing Cow Swiss Cheese on it and some veggies.

You could also make a salad basically like above but no ranch. It would have to be a low fat dressing. I don’t have numbers for ya, I’m not that educated on THM yet but a vinaigrette would be best, something not oil based. You would need to add some carbs in with some quinoa or rice, or beans…

What about sides?

Triple Zero Yogurt works here too. You could probably have half of an apple or a few grapes, or a salad with a low fat dressing.

Going out for lunch?

E meals are harder to do when you go out to eat because the fries are not weight-loss friendly so you can’t really say you are having an E meal. If they have sweet potato fries or brown rice you can do that. But fast-food won’t have the option (at least none that I have been to). It’s best just to plan on doing an S when you go out and are just learning the plan, less to think about.

If you begin your day with one of the breakfasts from last week and then have one of the lunches above you are on your way to better health. Make sure you wait 2.5-3 hours before you eat again.

Next week we will tackle dinner.