Exercise your mind and body

This is the template that I print out and write out my menu for the week.  It’s up on my fridge as we speak.  It’s a huge relief waking up knowing that my dinner is planned ahead of time.  Then comes the task of preparing it.

I’ve been asked what I have for breakfast and lunch so here’s just a few ideas.

I usually have 1 of my homemade low carb muffins & coffee
1 pc Brancrisp bread with almond butter and sugar free jam
Ricotta and blueberries

    I always have a protein (beef patty, chicken breast) & a salad on the side.

    Happy Low Carbing!!

    Weekly Menu for Monday April 12, 2010 to Sunday April 18, 2010


    Hamburgers (no  bun for me) tangy relish, tomato slice, mayo, mustard
    Green salad
    Baked french fries (for family)


    Chicken cutlets
    Spaghetti squash
    Rice (for family)
    Green salad with vinaigrette


    Curry Beef
    Curry noodles (for family)
    Stir Fry vegetables (broccoli, ½ red pepper, onion, zucchini)

    Roasted rosemary chicken
    Rapini with garlic and olive oil
    Greek salad (tomato, cucumber, green onion, green pepper, vinaigrette)

    Shrimp cocktail
    Warm Cod salad
    Rice (for family)
    Parsley salad

    Steak with crumbled blue cheese
    Cubanelle peppers (pan fried)
    Baked potato (for family)
    Corn (for family)

    Chicken Marsala (with mushrooms)
    Roasted broccoli
    Green salad with vinaigrette

    Snacks: (not all in one day)
    Protein shake (only after workout)
    Cream cheese stuffed Celery sticks (reminds me of when I was as a kid)
    1 sugar free biscotti
    ½ cup Cantaloupe (1 of 2 per day)
    1 serving- Source Yogurt ( 2 of 2 per day)
    2 cups Popcorn ( 1 of 2 per day)
    10 almonds ( 2 of 2 per day)

    Exercise: Elliptical 45 minutes = 450 calories burned – 5 times a week


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