1200 Calorie Menu Plan Week 1 Day 2

Breakfast
½ cup cooked oatmeal
1 cup skim milk
1 teaspoon ground cinnamon
½ cup unsweetened applesauce
Coffee, Tea or Water

Lunch
2 slices whole wheat bread
2 ounces low fat deli meat
Lettuce and tomato
1 teaspoon mustard
¼ cup mixed nuts
Water or Tea

Dinner
3 ounces grilled Salmon
1 small potato
1 cup cooked broccoli
1 tsp butter or butter/oil spread
½ cup pudding made with 2% milk
1 small banana

1200 Calories, 35 gm fat

These figures are based on the Exchange List System for Meal Planning which are nutritional estimates. If you would like exact figures, visit Weight1minute and log your menu plan.

Thirteen reasons why I do a weekly menu plan:

I found this at http://orgjunkie.blogspot.com/2007/01/thursday-thirteen.html



Thirteen reasons why I do a weekly menu plan:

I never have to come up with a last minute meal idea off the top of my head.

Our meals are for the most part healthier and well balanced which helps keep my weight in check.

I always have the ingredients in the house for whatever I'm making because I make up my menu plan before going grocery shopping.

I always know what meat to take out of the freezer the night before.

I save money by not buying groceries I don't end up using.

I save money by planning my weekly menu around what is on sale that particular week.

I save time by planning quick and easy meals (especially crockpot meals which can be prepared
in the morning when I'm not rushed and have more energy).

My kids and husband enjoy knowing in advance what is for dinner.

Helps me to avoid last minute unhealthy desperation meals.

I don't have to spend any more time in the kitchen than is absolutely necessary.

Knowing in advance what is coming up allows me to often prep one meal while making another, saving me even more time.

Dinner is organized and on the table at the same time every night.

It gives me something to blog about every Monday :)



Thanks to:

http://www.orgjunkie.blogspot.com/

50 Ways To Leave Your Blubber

The problem is all inside your head
She said to me
The answer is easy if you
Take it logically
I’d like to help you in your struggle
To be free
There must be fifty ways
To leave your blubber


She said it grieves me so
to see you in such pain
I wish there was something I could do
to make you smile again
I said I appreciate that
and would you please explain
about the fifty ways


Well . . . .


1. Definitely, have a plan: 30 day menu challenge

2. Use skim milk and skim milk products instead of 2% or whole milk

3. Bake, broil or grill instead of frying

4. Skip dessert

5. 30 minutes aerobic exercise daily

6. Dance to your favorite music

7. Focus on non-starchy vegetables

8. Include about 25 - 30 grams of fiber a day

9. Drink 8 cups of water a day

10. Decrease alcohol intake to 1-2 servings per day

11. Use fresh fruit instead of canned fruit

12. Skip the bacon, sausage and pancakes at breakfast

13. Eat raw vegetables instead of cooked

14. Skip the salad dressing, use vinegar or lemon juice instead

15. When dining out, share your meal with a friend

16. Order lite beer instead of regular

17. Use smaller plates and bowls

18. Eat slowly, it takes 30 minutes to register that you are full

19. Put your fork down between each bite

20. Skip the caffeine, studies show caffeine increases appetite

21. Skip high sodium foods, which can cause water weight gain

22. Drink diet soda instead of reg. soda, better yet, drink flavored water

23. Get advice from a dietitian http://www.themenucoach.com/

24. Keep a food journal and have it analyzed

25. Avoid convenience foods, eat like your ancestors

26. Eat only when you are hungry

27. Snack on raw vegetables instead of anything else

28. Increase your motivation to lose weight (I'll be posting more on this)

29. If you go out to eat, have a plan

30. Befriend a Dietitian menucoach@aim.com

31. Hire a personal trainer

32. Walk or cycle instead of riding

33. Join a weight management group

34. Park far away and walk to your destination

35. Exercise while watching TV

36. Opt for veggies on your pizza instead of pepperoni and sausage

37. Decrease you cheese intake which is mostly fat and sodium

38. List your motivators, why you want to lose weight, read them daily

39. Walk after each meal

40. Have a plan when attending parties and events

41. Cut your portion sizes in half

42. Tell a friend that will keep you in line

43. Ignore emotional triggers, like boredom, frustration, anger, etc.

44. Cut the mayo and tartar sauce

45. Skip the "I'll start tomorrow" line and start now

46. Make 1 healthy lifestyle change and stick to it for 30 days.

47. Push yourself away from the table

48. If you must eat cake, scrape off the icing.

49. Read my blog and ask me questions

50. Just do it now

TheMenuCoach