Blueberry Peach Microwave Protein Pancake

I go through food phases, I get stuck on one thing and make it almost daily... until I try something else after a bit that I love.... then I focus on the new thing eating it daily. Phase repeats itself. I called it "food fixation," do you do this too?

This recipe is my latest food fixation. I have been eating it almost daily for about 3 weeks now. It came about while moving when I did not have a blender unpacked to make my favorite protein pancakes. Waaaa. Well then one day, I decided that I could probably mash up the stuff with a fork and I could replace the oats with whey powder to give it even more protein! And voila. A new food fixation was born.

I tried it with several variations (including chocolate whey, bananas in the syrup too, just peach, just blueberries) and this is my favorite.

Blueberry Peach Microwave Protein Pancake

Makes 1 serving

The stuff-

• 1/4 cup sugar free pancake syrup
• 1/4 cup blueberries
• 1/4 cup peaches
• 1 scoop vanilla whey powder (I used Body Fortress Whey Isolate in Vanilla)
• 1/4 cup egg whites
• 1/2 banana
• 1/2 cup plain nonfat Greek yogurt (I used Great Value)
• 1/2 tsp cinnamon

What you do-

Put the blueberries, peaches, and syrup into a microwave safe bowl.


Microwave on high for 1.5 minutes or until warmed through.



In a microwave safe plate- mash together the whey protein, egg whites, and banana half... then stir well to incorporate.






Microwave on high for 2-2.5 minutes until the pancake sets and is not liquid in the center.



Top the pancake with Greek yogurt, syrup/fruit mixture, and cinnamon.

Nutritional stats-

For 1 serving as pictured

• Cals- 291
• Carbs- 42 g
• Fat- 1 g
• Protein- 49 g

Banana Spinach Protein Shake

This is my very favorite way to have my protein in a shake when I am in a hurry. It tastes wonderful and is high in protein and veggies!

I have tried many other varieties and this is the one I come back to. It tastes like banana-chocolate-peanut butter!

I promise the spinach is hidden- you get your veggies in secret. In fact- I like to drink my shake in a big foam cup so that I cannot see the spinach. I am weird. I know.

We just moved, by the way. And this was my go-to breakfast while packing and unpacking. These are the last pictures from my old house, cannot wait to show you my new kitchen! It has wonderful light and great bones. The countertops and walls need redone at some point, but otherwise I love it!

 

My Favorite Banana Spinach Protein Shake
1 serving (32 oz)

The stuff-
1/2 banana peeled and frozen- preferably
1 handful spinach- fresh or frozen
8 oz unsweetened soy milk (I like the unsweetened vanilla)
3 handfuls of ice
1 scoop chocolate peanut butter whey powder (vanilla is also good)
Optional- 1 tbsp pb2 and 1 tsp creatine monohydrate

What you do-
In a large blender- blend the banana, spinach, and soy milk on high until it comes together. Then add 1 handful of ice at a time- blending after each addition. Then add the whey, and optional items. Blending until thick and creamy without lumps.

Yup this is what goes in my lunch drink cups I save!

 

Makes approx 32 ounces.
Nutritional stats per serving

• Cals- 202
• Carbs- 18 g
• Fat- 3 g
• Protein- 26 g

Sweet Balsamic Pork Loin

Before we get to the meat of the post (pun intended), I must say that I was mighty happy with my back progress shot today!

I have my next shoot booked for November, so I am 10 weeks out today! Operation photo prep is in full swing. As is operation pack up and move! Stressful and happy all mixed together...

This recipe became my go-to pork loin recipe about a year ago. Since then, we have had it almost weekly and I still love it.

I found the original inspiration recipe on Pinterest and made it my own by subbing a few ingredients and cooking methods.



One of the first things that I want to point out is that I prefer to use the small pork loins by Farmland rather than pork tenderloin. #1 it is cheaper by about $1 per pound and #2 there is less calories per serving. I find the Farmland pork loins at Walmart, they are about 2 lbs generally.

If you are eating lean meat and you have not discovered pork loin, you are missing out. It is almost identical to chicken breast in terms of grams of protein per serving and cals per serving.

 

Sweet Balsamic Pork Loin

Makes approx. 8x4 oz servings

The Stuff-

• Pork loin
• 1 tsp ground sage
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 clove garlic, crushed
• 1/2 cup diet coke (or you can use water)
• 1/2 cup sugar substitute (splenda, stevia, your choice)
• 1 tbsp. cornstarch
• 1/4 cup balsamic vinegar
• 1/2 cup water
• 2 tbsp. soy sauce

What you do-

Place the pork loin in your non-stick sprayed crock pot. Pour in the diet coke, and top with sage, salt, pepper, and garlic. Cook on low 6-8 hours.

 

1-2 hours before you are ready to serve- mix cornstarch and cold water in a small saucepan until lumps are gone. Mix in balsamic vinegar, soy sauce, and sugar substitute.

Cook on med for approx. 5 minutes until mixture thickens. Pour over pour over pork loin in crockpot.

 

Allow the glaze to cook on pork loin an additional hour or two. I usually shred it right in the crockpot so the meat will soak up all the sauce (YUMMMMM)

 

 

 If you need to speed things up you can throw the pork loin in your sauce pan and broil it for 5-10 min.

Oh where did that sweet potato come from you say? WELL do I have a tip for YOU!!! This menu plan at our house happens to be my favorite because I can make the whole darn thing in machines!

 

Did you know you can cook baked potatoes and sweet potatoes in the crockpot?

 

Yup! 6-8 hours on low! Here is a tip though, if you are mixing potato varieties- place sweet potatoes on the bottom and regular potatoes on top. The sweet potatoes ooze caramel goodness. My man and daughter prefer baked potatoes and my son and I prefer sweet. Everyone is happy, happy, happy.

 

Meanwhile, in the bread machine- homemade bread is in the works. Tada!

 

Nutritional Stats

Per 4 oz serving of pork

• 130 calories
• 3 g fat
• 1 g carb
• 22 g protein

 

 

 

Planning Your Deficit Part 2: A Week in the Life of Liss

A recent back shot. Take pics often to monitor progress!

Planning Your Deficit Part 2- A Week in the Life of Liss

Since it has been a few months since I last posted what my week of workouts and meals looks like, so I thought I would do an update.

When planning a deficit, what works and does not work often changes. For example, I used to prefer 36 hour fasts, and now I generally prefer 24h fasts. The key to fasting is to go with what feels best and works with your life. In general- the leaner you are, the shorter your fasts should be.

I am doing less cardio and more lifting now as I am not training for the annual half marathon currently. That will pick back up in October.

As you approach your goal metric- the calories should be tapering upward so that you are approaching maintenance calories and you slide right into

Here is the look of my current weekly routine-

• 8000-9000 calories per week, with 1 day at maintenance calorie levels (My maintenace level is approx 1700-1900 cals a day depending on activity level)
• 1x24H fast
• 4-5 Venus Factor workouts (generally an hour each)
• 1-2 hours of moderate intensity cardio (stadiums, jogging)
• Average 85g protein daily or more
• Tend to skip or eat a smallish breakfast to save calories for later in the day when I am hungrier

Monday, August 19, 2013
Breakfast COFFEE & CREAM WITH VITAMINS
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Heavy Whipping Cream, 1 tbsp	52	6	0	0	4	0	0	0	0	6
Regular Coffee, brewed from grounds, 2 cup (8 fl oz)	4	0	0	1	0	0	0	0	0	10
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving	10	1	0	0	0	0	0	0	0	0
Creatine Monohydrate, 1 serving	0	0	0	0	0	0	0	0	0	0
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving	8	0	2	0	0	0	0	0	2	0
ON Opti-Women Supplement (2 capsules), 1 serving	0	0	0	0	100	1,000	1,667	0	0	0
	74	7	3	1	104	1,000	1,667	0	2	16
Lunch HAMBURGER AND VEGGIES WITH CHOCOLATE CHIP ZUCCHINI BREAD
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Ground beef, lean, 3.5 oz	262	21	0	18	0	12	39	0	0	68
Bread, Arnold's 100% Whole Wheat Bread, 1 serving	110	1	20	5	0	0	0	0	3	150
Chocolate Chip Zucchini Bread (1/16), 1 serving	152	1	32	4	7	2	1	0	2	26
Cucumber (with peel), 0.25 cup slices	3	0	1	0	1	1	0	0	0	1
	527	22	53	27	8	14	39	0	5	245
Dinner CHICKEN OVER LETTUCE WITH SALSA, GREEK YOGURT AND STRAWBERRY DESSERT
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Romaine Lettuce (salad), 1 cup, shredded	8	0	1	1	29	1	0	0	1	4
Strawberries, fresh, 1 cup, halves	46	1	11	1	1	4	0	0	4	2
great value greek nonfat yogurt (plain) - 1 c., 1 serving	120	0	9	23	0	0	0	0	0	115
Chicken Breast (cooked), no skin, roasted, 6 ounces	206	5	0	39	1	47	11	0	0	91
Salsa, 0.25 cup	18	0	4	1	8	4	0	0	1	281
	397	5	25	64	38	57	11	0	5	493
Snack PURE PROTEIN CHOCOLATE DELUXE BAR
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Protein Bar - Pure Protein Chocolate Deluxe, 1 serving	180	5	17	20	25	20	20	0	2	75
	180	5	17	20	25	20	20	0	2	75
	1,179	39	98	112	176	1,091	1,737	0	15	828

Forward day eating wise! After a full day at work, my friend Carrie- a veteran Venus friend from the Venus Index  Community, came to visit from Iowa. We did 55 minutes of VI Phase 3, Week 12, Day 4 with shoulder and leg specializations at my Venus gym class. It was a blast! When I have a busy day, my crockpot is my friend because dinner is ready to go when I get home. I made my Crockpot Tex Mex Shredded Chicken for dinner, I make this about once a week! You are going to notice that I eat Greek yogurt with fruit almost every night for dinner- this is how I make it.

Carrie is far left, I am toward the center

 

Tuesday, August 20, 2013
Breakfast COFFE & CREAM WITH VITAMINS, PROTEIN PANCAKES WITH PEACHES, TOAST
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Heavy Whipping Cream, 1 tbsp	52	6	0	0	4	0	0	0	0	6
Regular Coffee, brewed from grounds, 2 cup (8 fl oz)	4	0	0	1	0	0	0	0	0	10
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving	10	1	0	0	0	0	0	0	0	0
Creatine Monohydrate, 1 serving	0	0	0	0	0	0	0	0	0	0
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving	8	0	2	0	0	0	0	0	2	0
ON Opti-Women Supplement (2 capsules), 1 serving	0	0	0	0	100	1,000	1,667	0	0	0
Banana, fresh, 0.25 medium (7" to 7-7/8" long)	26	0	7	0	0	9	0	0	1	0
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb)	42	0	11	1	10	1	0	0	2	0
Oat Meal (Quaker Oats - Old Fashioned - dry), 0.25 cup	75	2	14	3	0	0	0	0	2	0
great value greek nonfat yogurt (plain) - 1 c., 0.5 serving	60	0	5	12	0	0	0	0	0	58
Egg whites, Naturegg Simply Egg Whites, 1/4 cup = 2 egg whites, 0.25 cup	30	0	0	7	0	0	0	0	0	100
Bread, whole wheat (including toast) prepared from recipe, 1 slice	127	3	24	4	0	4	0	0	3	160
	435	11	62	27	115	1,014	1,667	0	10	334
Lunch JASON'S DELI SALAD BAR
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Jason's Deli Chocolate Mousse (4 oz), 0.5 serving	198	20	9	1	12	0	0	0	1	46
Black Olives, 8 jumbo	54	5	4	1	5	0	0	0	2	596
Egg, fresh, whole, raw, 2 large	144	10	1	13	12	8	16	0	0	142
Romaine Lettuce (salad), 1 cup, shredded	8	0	1	1	29	1	0	0	1	4
Veggie Platter (fresh vegetables - 1 serving = 1 cup mixed of cucumber, carrots, cauliflower, & broc, 0.25 serving	5	0	0	0	0	0	0	0	0	0
kraft light ranch low fat dressing 2tbsp., 1 serving	80	6	7	0	0	0	0	0	0	440
*Jello Instant Banana Cream Pudding 1/2 Cup, 0.2 cup	60	8	9	0	0	0	0	0	0	144
	548	48	31	15	58	10	16	0	3	1,373
Dinner ROASTED CHICKEN W/ BEANS, CHOCO CHIP ZUCCHINI BREAD, YOGURT & BERRIES
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Chocolate Chip Zucchini Bread (1/16), 1 serving	152	1	32	4	7	2	1	0	2	26
great value greek nonfat yogurt (plain) - 1 c., 1 serving	120	0	9	23	0	0	0	0	0	115
Chicken Breast (cooked), no skin, roasted, 8 ounces	275	6	0	51	1	63	14	0	0	121
Strawberries, fresh, 0.5 cup, halves	23	0	5	0	0	2	0	0	2	1
Beans, pinto, 0.2 cup	47	0	9	3	0	3	0	0	3	81
Hershey's Special Dark Chocolate Chips, 1 tbsp	70	5	9	0	0	0	0	0	1	5
	686	12	64	82	8	69	15	0	8	349
Snack PURE PROTEIN CHOCOLATE DELUXE BAR
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Protein Bar - Pure Protein Chocolate Deluxe, 1 serving	180	5	17	20	25	20	20	0	2	75
	180	5	17	20	25	20	20	0	2	75
	1,849	75	174	143	206	1,113	1,718	0	23	2,130

This was a scheduled maintenance day, and it worked out that I had a lunch date scheduled with an old friend. This is how I make my protein pancakes, they freeze well too. I chose to do an hour of Venus Circuits for cardio- these are high rep low weight circuits that are intense! It was too hot to go outside and run or do stadiums, and I generally hate getting on the dreadmill! Circuits are great alternate form of cardio.

Wednesday, August 21, 2013
Breakfast COFFEE WITH CREAM & VITAMINS
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Heavy Whipping Cream, 1 tbsp	52	6	0	0	4	0	0	0	0	6
Regular Coffee, brewed from grounds, 2 cup (8 fl oz)	4	0	0	1	0	0	0	0	0	10
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving	10	1	0	0	0	0	0	0	0	0
Creatine Monohydrate, 1 serving	0	0	0	0	0	0	0	0	0	0
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving	8	0	2	0	0	0	0	0	2	0
ON Opti-Women Supplement (2 capsules), 1 serving	0	0	0	0	100	1,000	1,667	0	0	0
	74	7	3	1	104	1,000	1,667	0	2	16
Lunch WATERMELON AND PURE PROTEIN CHOCOLATE DELUXE BAR
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Watermelon, 1 cup, balls	49	1	11	1	11	11	0	0	1	3
Pure Protein Bar - Chocolate Peanut Butter (50g), 1 serving	200	6	16	20	25	25	25	0	1	190
	249	7	27	21	36	36	25	0	2	193
Dinner WATERMELON
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Watermelon, 1 cup, balls	49	1	11	1	11	11	0	0	1	3
	49	1	11	1	11	11	0	0	1	3
Snack
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
None
	373	14	41	23	152	1,047	1,692	0	5	212

So this is my normal 24H fast day, as I take metrics every Thursday morning to judge progress. I have been doing breakfast to breakfast fasts generally, but this turned into a lunch to lunch fast. For a "perfect" fast, I should have not had any watermelon at dinner. But I was getting close to breaking my fast, and instead of ending it early, I have learned to eat something high in volume but low in calories to keep with it (apple, cucumbers, watermelon are my go-to's)... so not perfect, but better than ending it early. Still get desired VERY forward day. That is the point. In Venus class, we started an Adonis Index 12 week program- Adonis Triple Stack. It is going to be a great change to focus on more upper body work!

Thursday, August 22, 2013
Breakfast COFFEE WITH CREAM & VITAMINS
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Heavy Whipping Cream, 1 tbsp	52	6	0	0	4	0	0	0	0	6
Regular Coffee, brewed from grounds, 2 cup (8 fl oz)	4	0	0	1	0	0	0	0	0	10
Creatine Monohydrate, 1 serving	0	0	0	0	0	0	0	0	0	0
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving	8	0	2	0	0	0	0	0	2	0
ON Opti-Women Supplement (2 capsules), 1 serving	0	0	0	0	100	1,000	1,667	0	0	0
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving	10	1	0	0	0	0	0	0	0	0
	74	7	3	1	104	1,000	1,667	0	2	16
Lunch OLIVE GARDEN- SALAD, BREADSTICK, LASAGNA, PURE PROTEN CHOCO DELUXE BAR
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Bread - Breadstick - Olive Garden 1 stick, 1 serving	140	2	26	5	0	0	0	0	0	270
Lasagna: Meat Lasagna (Kirkland) 1cup(226g), 175 gram(s)	263	13	18	17	15	0	0	0	2	480
italian salad dressing (olive garden), 1.5 tbsp	60	6	2	0	0	0	0	0	0	383
Pure Protein Bar - Chocolate Peanut Butter (50g), 1 serving	200	6	16	20	25	25	25	0	1	190
	663	27	61	42	40	25	25	0	3	1,323
Dinner ON THE BORDER CHICKEN FAJITAS (NO TORTILLAS, SUB LETTUCE)
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Chevy's Sizzling Chicken Fajitas (No tortillas, tamalito, rice, sour cream or guacamole), 1 serving	566	13	49	62	0	0	0	0	15	1,734
	566	13	49	62	0	0	0	0	15	1,734
Snack
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
None
	1,303	46	113	105	145	1,025	1,692	0	20	3,072

I ate out TWICE this day and still managed to have a forward day- so it CAN be done. Actually, lunch was not even "eating out" it was catered in so that was ALL I had to choose from. Notice that I ate my normal protein bar snack with lunch? I did so because they were serving dessert and it averted me from blowing my day by visiting the desserts but still getting something sweet. My fajita dinner is my go-to eating out at mexican food restaurants. Why not just get the fajita salad? There is less meat and onion/bell pepper. I pour the lettuce and salsa served at the table on top of the sizzling platter- it is delicious. No workout this day, we were house hunting all afternoon after work! It would have normally been a cardio day- but I am flexible. Still hate missing a workout!

Friday, August 23, 2013
Breakfast COFFEE WITH CREAM, VITAMINS, GREEN MONSTER PROTEIN SHAKE
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Heavy Whipping Cream, 1 tbsp	52	6	0	0	4	0	0	0	0	6
Regular Coffee, brewed from grounds, 2 cup (8 fl oz)	4	0	0	1	0	0	0	0	0	10
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving	10	1	0	0	0	0	0	0	0	0
Creatine Monohydrate, 1 serving	0	0	0	0	0	0	0	0	0	0
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving	8	0	2	0	0	0	0	0	2	0
ON Opti-Women Supplement (2 capsules), 1 serving	0	0	0	0	100	1,000	1,667	0	0	0
Banana, fresh, 0.5 small (6" to 6-7/8" long)	45	0	12	1	1	15	0	0	1	1
Spinach, fresh, 1 cup	7	0	1	1	56	3	0	0	1	24
Almond Breeze Almond Milk, Unsweetened Original Almond Drink, 4 oz	15	1	1	1	10	0	25	0	0	50
Optimum Nutrition Gold Standard 100% Casein - Chocolate Peanut Butter(1HeapingScoop-33g), 33 gram	120	1	3	24	0	0	0	0	1	220
PB2 (Powdered Peanut Butter)- Bell Plantation, 0.5 serving	23	1	3	3	0	0	0	0	1	47
	284	10	22	29	171	1,018	1,692	0	7	357
Lunch SHARKY'S BURRITO- CHICKEN TACO SALAD (NO SHELL)
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Beans, black, 0.25 cup	57	0	10	4	0	1	0	0	4	0
Tortilla Chips, 1 oz	142	7	18	2	1	4	0	0	2	150
black olive (sliced), 3 tbsp	38	4	2	0	0	0	0	0	0	0
Cheddar or Colby Cheese, Low Fat, 1 oz	49	2	1	7	1	1	2	0	0	174
Chicken Breast (cooked), no skin, roasted, 3 ounces	103	2	0	19	0	23	5	0	0	45
Salsa, 0.1 cup	7	0	2	0	3	2	0	0	0	112
Romaine Lettuce (salad), 1.5 cup, shredded	12	0	2	1	44	2	0	0	1	7
Onions, raw, 0.25 cup, sliced	11	0	2	0	0	2	0	0	1	1
Green Peppers (bell peppers), 0.25 cup, strips	9	0	2	0	2	4	0	0	0	1
Don Pablos Pico de Gallo, 1 serving	8	0	2	0	0	0	0	0	0	75
	436	16	40	35	52	39	8	0	9	565
Dinner CHICKEN FAJITA SALAD WITH YOGURT/BERRIES DESSERT
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Yellow Peppers (bell peppers), 1 pepper, large (3-3/4" long, 3" dia)	50	0	12	2	7	16	0	0	2	4
Chicken Breast (cooked), no skin, roasted, 6 ounces	206	5	0	39	1	47	11	0	0	91
Salsa, 0.25 cup	18	0	4	1	8	4	0	0	1	281
Strawberries, fresh, 1 cup, halves	46	1	11	1	1	4	0	0	4	2
Romaine Lettuce (salad), 1 cup, shredded	8	0	1	1	29	1	0	0	1	4
Onions, raw, 1 small	27	0	6	1	0	4	0	0	1	2
great value greek nonfat yogurt (plain) - 1 c., 1 serving	120	0	9	23	0	0	0	0	0	115
	474	6	43	67	46	76	11	0	8	499
Snack PURE PROTEIN CHOCOLATE DELUXE BAR
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Protein Bar - Pure Protein Chocolate Deluxe, 1 serving	180	5	17	20	25	20	20	0	2	75
	180	5	17	20	25	20	20	0	2	75
	1,374	36	122	151	294	1,153	1,731	0	26	1,496

Forward day! My friends and I eat out at this burrito joint every Friday. I LOVE their taco salad, just without the giant calorie bomb shells. I made my Texas Oven Fajitas for dinner for the fam, we eat this almost weekly! Fridays are my normal rest day.

Saturday, August 24, 2013
Breakfast COFFEE WITH CREAM, VITAMINS
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Heavy Whipping Cream, 1 tbsp	52	6	0	0	4	0	0	0	0	6
Regular Coffee, brewed from grounds, 2 cup (8 fl oz)	4	0	0	1	0	0	0	0	0	10
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving	10	1	0	0	0	0	0	0	0	0
Creatine Monohydrate, 1 serving	0	0	0	0	0	0	0	0	0	0
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving	8	0	2	0	0	0	0	0	2	0
ON Opti-Women Supplement (2 capsules), 1 serving	0	0	0	0	100	1,000	1,667	0	0	0
	74	7	3	1	104	1,000	1,667	0	2	16
Lunch PROTEIN PANCAKES WITH GREEK YOGURT AND BERRIES
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Banana, fresh, 0.5 medium (7" to 7-7/8" long)	53	0	13	1	1	17	0	0	2	1
Strawberries, fresh, 1 cup, halves	46	1	11	1	1	4	0	0	4	2
great value greek nonfat yogurt (plain) - 1 c., 1 serving	120	0	9	23	0	0	0	0	0	115
Egg whites, Naturegg Simply Egg Whites, 1/4 cup = 2 egg whites, 0.5 cup	60	0	0	14	0	0	0	0	0	200
Oat Meal (Quaker Oats Old Fashioned - dry), 0.5 cup	150	3	27	5	0	0	0	0	4	0
	428	4	60	44	2	22	0	0	9	317
Dinner CROCKPOT MARINARA AND MEATBALLS W/ ZUCCHINI PASTA, WINE, YOGURT & BERRIES
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Pasta Sauce, Newman's Own Marinara Sauce, 1/2 cup, 0.5 cup	70	2	12	2	30	0	0	0	1	510
Oreo Cookies (3 cookies), 0.33 serving	53	2	8	0	0	0	0	0	0	53
Raspberries, 0.33 cup	20	0	5	0	1	1	0	0	3	0
Rose Wine, 2.5 fl oz	52	0	1	0	0	1	0	0	0	4
Regular Coffee, brewed from grounds, 1 cup (8 fl oz)	2	0	0	0	0	0	0	0	0	5
Bread, whole wheat (including toast) prepared from recipe, 1 oz	86	2	16	3	0	3	0	0	2	108
Zucchini, 1 cup, sliced	29	0	7	1	40	7	0	0	3	5
Ground beef, lean, 3 oz	225	18	0	15	0	11	33	0	0	59
Great Value Greek Plain Nonfat yogurt 1cup/227g=1 serv, 1 cup	120	0	9	23	0	0	0	0	0	115
	656	24	58	45	71	23	33	0	9	859
Snack PURE PROTEIN CHOCO DELUXE BAR, LUNCHMEAT
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Protein, Pure Protein Bar Chocolate Deluxe 1 Bar (50g), 1 serving	180	5	17	20	25	20	20	0	2	70
Turkey lunch meat, Oscar Mayer Deli Fresh Mesquite turkey breast(6 slices), 2 serving	100	2	4	16	0	0	0	0	0	880
	280	7	21	36	25	20	20	0	2	950
	1,439	41	142	125	202	1,065	1,721	0	22	2,142

I love weekends, lots of extra time to cook! I usually reserve alcohol for weekends only, and only sparingly at that. It uses too many calories up and tends to urge me to make poor food choices in general, This is how I cut the amount of wine I drink. Slightly forward day. We did the second day of Adonis Triple Stack at the gym in Venus Class.

Sunday, August 25, 2013
Breakfast COFFEE WITH CREAM, VITAMINS, LEFTOVER ZUCCHINI AND MEATBALLS
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Heavy Whipping Cream, 1 tbsp	52	6	0	0	4	0	0	0	0	6
Regular Coffee, brewed from grounds, 2 cup (8 fl oz)	4	0	0	1	0	0	0	0	0	10
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving	10	1	0	0	0	0	0	0	0	0
Creatine Monohydrate, 1 serving	0	0	0	0	0	0	0	0	0	0
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving	8	0	2	0	0	0	0	0	2	0
ON Opti-Women Supplement (2 capsules), 1 serving	0	0	0	0	100	1,000	1,667	0	0	0
Zucchini, 0.25 cup, sliced	7	0	2	0	10	2	0	0	1	1
Beef- 80%-20% lean ground beef, 3 oz	218	17	0	15	0	0	0	0	0	53
Pasta Sauce (Hunt's Thick & Rich Roasted Garlic & Herb Tomato Sauce), 0.25 cup	35	0	7	1	5	0	0	0	2	215
	334	24	12	17	119	1,002	1,667	0	5	285
Lunch FAJITA SALAD
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Romaine Lettuce (salad), 1 cup, shredded	8	0	1	1	29	1	0	0	1	4
Onions, raw, 0.5 cup, sliced	22	0	5	1	0	3	0	0	1	2
Green Peppers (bell peppers), 0.5 cup, strips	19	0	5	1	4	8	0	0	1	1
Chicken Breast (cooked), no skin, roasted, 3 ounces	103	2	0	19	0	23	5	0	0	45
	152	3	11	21	33	36	5	0	3	53
Dinner TURKEY BURGER WITH RAW VEGGIES, YOGURT AND BERRIES FOR DESSERT
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Blueberries, fresh, 0.25 cup	20	0	5	0	1	1	0	0	1	2
Veggie Platter (fresh vegetables - 1 serving = 1 cup mixed of cucumber, carrots, cauliflower, & broc, 1 serving	20	0	0	0	0	0	0	0	0	0
Bread Arnold Select Sandwich Thins Multi Grain 1 Sandwich thin, 1 serving	100	1	22	4	0	0	0	0	5	230
Great Value Greek Plain Nonfat yogurt 1cup/227g=1 serv, 1 cup	120	0	9	23	0	0	0	0	0	115
Raspberries, 0.25 cup	15	0	4	0	1	1	0	0	2	0
Turkey, Jennie O Lean Turkey Burger Patties, 1.05 serving	179	8	0	22	2	0	0	0	0	105
	454	10	40	50	4	2	0	0	8	452
Snack GREEN MONSTER PROTEIN SHAKE, PURE PROTEIN CHOCO DELUXE BAR
	Calories	Fat	Carbohydrates	Protein	Vitamin A, IU	Vitamin B-6	Vitamin B-12	Sucrose	Fiber, total dietary	Sodium, Na
Spinach, fresh, 0.5 cup	3	0	1	0	28	1	0	0	0	12
Optimum Nutrition Gold Standard 100% Casein - Chocolate Peanut Butter(1HeapingScoop-33g), 33 gram	120	1	3	24	0	0	0	0	1	220
Banana, fresh, 0.5 medium (7" to 7-7/8" long)	53	0	13	1	1	17	0	0	2	1
Almond Breeze Almond Milk (original unsweetened), 1 cup	40	3	2	1	0	0	0	0	1	180
Protein, Pure Protein Bar Chocolate Deluxe 1 Bar (50g), 1 serving	180	5	17	20	25	20	20	0	2	70
	396	9	36	46	54	39	20	0	6	483
	1,335	45	98	134	211	1,078	1,693	0	21	1,272

Forward day, again lots of time to cook and prep food since I am at home on the weekends! So is it weird I was craving my leftover Roasted Vegetable Marina and Meatballs for breakfast? We did the third day of Adonis Triple Stack at Venus class at the gym. Loving it!

Weekly Totals
Weekly Total Calories	AVG Daily  Calories	AVG daily Fat	AVG Daily Carbohydrates	AVG Daily Protein
8852	1265	42	113	113