Thursday

Breakfast was 2 scrambled eggs, plain seasoned with Mrs. Dash Table Blend, 140 calories and 1 slice wheat toast 128 calories. Plus, 1 teaspoon butter 34 calories. I used one half of the teaspoon of butter to cook the eggs and the other half teaspoon to butter the toast. Total calories for this meal 302 calories.

Fresh fruit should be arriving in abundance and for the hotter weather, it’s a good choice for lunch or for an afternoon snack, Today’s lunch was a slice of wheat toast 128 calories with a tablespoon of peanut butter 94 calories and one medium sized Naval orange 69 calories. Total calories for this meal 291 calories. A large glass of ice water, it’s my choice of drink

For dinner: grilled lemon pepper Tilapia made with Mrs. Dash lemon pepper seasoning, 81 calories for almost 3oz. (per 27 calories for 1 oz.) ½ cup yellow rice 440 (per 220 per ¼ cup) and ½ cup frozen spinach 30 and 1 tsp of lemon butter sauce 53.5( per 107 calories per 1 Tlb.). Total calories for this meal 604.5.

Total calories for today 1197.5 (1200 calories daily meal plan).

Wednesday

If breakfast runs later into the morning, I eat my favorite sandwich a grilled cheese and tomato. It’s made with: two slices of wheat bread @ 128 calories for 1 slice equals 256. The calories for two slices of Kraft Fat-free American cheese is 60( per 30 calories each slice) and two tomato slices at 5 calories. Total calories for this meal 321.

Lunch was even later and it made me revert to a half cup of Blue Bell homemade vanilla ice cream and a tablespoon of Hershey’s dark chocolate syrup. It pays to eat later. Total calories for this meal was 225.

Luby’s Cafeteria was for supper that let me off the hook for cooking. I had a filet of fried fish 396 caloriesOne portion of green beans 92 calories and ½ cup of cole slaw was 130 calories. Total calories for this meal was 618.

*Luby’s has a blackened chicken salad that looks interesting. I may try it next time.

Total calories for today 1164 (1200 daily meal plan)

Tuesday

Tuesday-

Breakfast is one meal that I go ahead and eat regarding the calorie count that I try to keep at 400 calories.This morning: one serving of Maple/Brown sugar oatmeal was 157 calories. I also drank ½ cup orange juice 66 calories ( per 112 calories for 1 cup), a slice of wheat toast 128 calories with one teaspoon jam 55 calories and one teaspoon butter 34 calories. Total calories 440 calories.*Butter-I use the full calorie count of butter because I use ½ teaspoon of it on my toast and ½ teaspoon of it on my oatmeal.

Lunch is one meal that I can just eat something to get by with until my other favorite meal of the day is dinner. I found that drinking a cup of hot tea with whatever I decide to have works for me in keeping me from feeling hungry. Eating a substantial breakfast, I am not that hungry anyway.Therefore, I made myself a toasted cheese sandwich using one slice of wheat bread 128 calories, one slice of baby swiss cheese 105 calories and 1 slice small tomato 5 calories . In a convection toaster oven, I broil the sandwich face up until the cheese is melted.
Total calories for meal is 238.

527 calories for dinner

For dinner, 2oz of all beef sausage with pecans 174 calories according to sausage package. One-half medium sized baked potato 97 calories, with teaspoon each butter 34 calories, and one Tablespoon shredded Colby Jack cheese 50 calories ( per 100 calories fortwo tablespoons or ¼ cup). A cup of tossed salad 70 calories with one tablespoon creamy Caesar salad dressing 85 calories(per 170 for 2 tablespoons) Total calories for this meal 510. I’m happy, I’m satisfied. Life is good.

1188 Total calories today(1200 daily meal plan)

Monday It’s Back To Normal

A weekend can be calorie loaded. However, small portions of the lesser of the calorie evils makes for a more enjoyable time.

Sometimes for breakfast, I love a bacon and egg biscuit with some Pace’s Picante sauce on it. The one’s prepared at most take out places are calorie loaded over 400. I fix my own using: one egg, scrambled seasoned with Mrs. Dash Table Blend that has only 100 calories. I add two slices of apple smoked country bacon, 84 calories and 1 biscuit that has 128 calories. I topped the eggs and bacon with a tablespoon of Pace’s Piquante Sauce that has only 5 calories. The total calories for this meal is 333.

I had no time for lunch today. Finally home, I opted for ½ cup of blue bell homemade vanilla ice cream 180 calories(per 320 calories for one cup) and one tablespoonful of Hersheys dark chocolate syrup 45 calories(per 90 calories for 2 Tlbs). The Gods are good. To drink, I had a large glass of ice water. Total calories 225.

Dinner 642 calories

For dinner, I could very well splurge yet not go overboard. I had a #1 at Chick Fil A the chicken sandwich 440 calories and the side salad for 70 calories and one tablespoon of Blue Cheese Dressing 74.5 calories( per 149 calories for 2 Tlbs.). Total calories 584.5.

Total calories for today’s meals: 1142.5 (1200 calorie a day meal plan.)

Sunday: Mother’s Day

I went a Mother’s day breakfast buffet at my sister’s house not not having any idea what was going to be served. Therefore, I reverted to a portion control mode. I served myself a one-inch portion size of her delicious breakfast casserole made with: ground sausage, eggs, homemade bread, shredded cheese and bite sized pieces of potatoes. I put a 3oz. piece of honey baked ham on my plate and a biscuit that I put a teaspoon of apple butter on it. Also, a big bowl of fresh fruit with strawberries, kiwi, watermelon, cantaloupe and pineapple chunks were offered.

I drank a mimosa that I mixed with one-half cup of orange juice and enough champagne for flavor.. For dessert: an array of individual bunt cakes ,they looked interesting.

Earlier that morning, I ate some cereal and one slice of wheat toast with some butter and jam. For dinner: I plan on eating one-half of the cinnamon swirl bunt cake and a cup of hot tea. The other half, It will be saved as part of my breakfast toasted.

Mother’s day is such a blessed day. Four generations of us are still together from great-grandmother to two years old. It’s a day to relax and enjoy our family still being together.

Happy Mother’s Day !!!!

Ole! For Mexican Food

I have eaten at the same Mexican restaurant for over forty years. It still has the same decorations and the same great manager. His wife, brother, son and daughters welcome each and everyone of us by our names. It’s not only a pleasure to eat there. The food is delicious as well.

Mexican food packs on the calories. However, I can still eat my favorite #9 that consists of :-1 cheese enchalada 270 calories, guacamole salad ½ cup 105 calories, chile con queso 50 calories(cheese sauce, plain) one tablespoon over an inverted small corn shell (228 calories)
Plus, a Margarita on the rocks with no salt that adds 168 calories to the meal. Total calories for this meal was 821 calories.

The 1200 calorie plan for that day left me with 379 calories for breakfast and lunch. I always look at a resturants online menu and add up the calories before I go. The saying “know before you go.” It says a lot if I am determined to stay on course with this plan. Calorie counts vary according to ingredients and how much sugar is added to food items.

Another Example Of A 1200 Calorie Meal Plan

Breakfast
2 eggs, fried 178 calories
1 slice wheat toast 128 calories
1 tsp butter 34 calories
½ cup orange juice 56 calories
__396___Total Calories (400 calorie meal)

Lunch

1-cup reduced sodium Progresso chicken noodle soup 90 calories
½ grilled cheese (1 slice wheat bread 128 calories, 2 slices Kraft Fat-Free cheese 60 calories( per 30 calories for 1 slick)
2 slices tomato 5 calories
1 teaspoon butter 34 calories

227 calories in a (400 calorie meal)

577 Calories left for dinner

_Calories in a cup of pasta
There are:
approx 212 calories in 1 cup (4.7 oz) of cooked spiral shaped pasta
approx 221 calories in 1 cup (5 oz) of (enriched) cooked spaghetti
approx 221 calories in 1 cup (5 oz) of (enriched) cooked elbow shaped pasta
approx 190 calories in 1 cup (5 oz) of cooked fresh spaghetti
approx 182 calories in 1 cup (4.1 oz) of cooked small shells
approx 175 calories in 1 cup (5 oz) of (enriched) cooked whole wheat spaghetti.
*Source Internet

Dinner
Chicken And Sausage Gumbo (Homemade) 1 cup 210
Bow tie pasta 1/2 cup 100 (per 200 for 1 cup)
Tossed Garden Salad 1 cup 100
Blue cheese salad dressing 1Tlb. 74.5
________ 484.50 Total Calories

1107 Total Calories (1200 calories a day meal plan)

Friday’s Meal Plan

Breakfast

1 large hard boiled egg 78 calories
1 slice wheat toast 128 calories
1 teaspoon blueberry jam 10 calories (per 20 calories for 1 Tlbs.)
1 tsp butter 34 calories

250 Total calories

Lunch
½ cup split pea and ham soup 180 calories
1 slice wheat toast 128 calories
½ package buddig chicken thin sliced 60 calories (120 calories whole package)
1 slice Kraft Fat Free American Cheese 30 calories
2 tomato slices 5 calories
1 Tlb. mustard 5 calories

408 Total Calories

542 calories left

Dinner
1 large slice meat loaf 294 calories
½ cup white rice 121 calories
1 cup green beans 45 calories

460 Total Calories

1118 Total Calories for a 1200 daily meal plan

Yes You Can

I love it when someone tells me: “You can’t have potatoes, avocados or bread on a diet.”
“Really.” I tell them.

In the first place, I don’t follow any diets. I follow a 1200 calorie a day meal plan. I try to change it everyday. Yes, I can have any of the three any time I want them. For instance:1/2 of a medium sized baked potato has only 97 calories. Of course adding a teaspoon of sour cream, a ¼ teaspoon shredded cheese and 1 teaspoon of butter adds to the calorie count. But it’s still figured into a part of my day’s meal plan.

A large avocado has 320 calories. A fourth of it only has 80 calories added to one cup of a tossed salad , with lettuce, tomato, shredded carrots, red or green onion( close to 100 calories) with one tablespoon for salad dressing( per 2 tablespoons ranging from 149 Blue Cheese salad dressing calories to 200) calories per 2 tablespoons). The fourth of the avocado is chopped into small sized pieces. It goes a long way.

For the bread, one slice of wheat bread has 128 calories. Add one teaspoon of butter(34) or peanut butter(94 calories for 1 tablespoon) adds to the calorie count. But it’s still figured into the daily meal plan.

Calories in Salad Dressings
Note: Food Serving Size is: 2 tbsp
Blue Cheese Dressing 149
Cocktail Sauce 35
Dijon Dressing 150
Fat-free Dressing 5
French Dressing 185
Garlic Dressing 155
Guacamole Dressing 105
Italian Dressing 145
Mayonnaise 220
Oil & Vinegar Dressing 140
Peanut Butter Dressing 200
Pesto Dressing 140
Ranch Style Dressing 160
Roqufort Dressing 120
Sesame Dressing 180
Sun-dried Tomato Vinaigrette75
Tartar Sauce 185
Thousand Island Dressing 180
Vinaigrette 180
Yogurt Dressing 35

*Source-Internet for chart. Use only one tablespoon of a higher caloried salad dressing on one cup of salad and cut the calorie count in half. Happy Dining!!!

Example Of A 1200 Calorie A Day Meal Plan

Breakfast
1 cup honey nut cheerios 118 calories, 1.6 grams fat, 23.2 grams carbs, 204 mg sodium
1./2 banana 53 calories
1 slice wheat toast 128 calories
1 tsp butter 34 calories
331_Total Calories(400 calories per meal)
Lunch
½ cup cottage cheese 81 calories
2 slices tomato 5 calories
1 piece wheat bread 128 calories
½ package thin sliced lean honey turkey 70 calories
284 ________Total Calories(400 calories per meal)
Dinner
4 oz chopped sirloin 292 calories(73 calories per 1 oz.)
½ baked potato 97 calories
1 tsp butter 34 calories
¼ cup shredded cheese 114 calories
1 tsp sour cream 15.5 calories
1 cup mustard greens 21 calories
574__________Total calories

1189 Total Calories For Today’s Meal (1200 per day calories)

*This is my own meal plan using the food items that I like to eat. It is satisfying and filling to me. If a snack cannot be worked into the plan, I drink a cup of hot tea with sweetener to help curb my appetite.