Eat Meat~Green Veggies~Nuts~Fruit~No Sugar~No Grains

Posts tagged ‘diet’

Full Day Of Eating

Breakfast PB Banana 2015-15-7

Breakfast: I only had one slice because it was so filling plus I had a cup of coffee.  This Dempsters Thin is just 45 calories per slice, they’re very thin, that’s why I had made two slices, thinking it wasn’t going to be enough.  But I was wrong, my eyes were hungry.  I also use all natural, no sugar added Peanut Butter. YUMMY!!! 

Shake & Tea 2015-15-7--15

I had a great workout today Back & Biceps and I made myself a protein shake plus I made a pitcher of unsweetened tea.  It’s 64 oz and that’s my goal for today.  If anyone is interested in this ice tea maker here’s a link.

https://www.chapters.indigo.ca/en-ca/house-and-home/iced-tea-maker-raspberry/885395200613-item.html?ref=item_page%3avariation

Chickpeas 2015-15-7Note to self:
30 grams of light feta is 6 grams of protein and 60 calories
1 cup of chickpeas is 11 grams of protein and s 215 calories

I could have 60 grams of feta and have 12 grams of protein and consume 120 calories.  I think that’s a better food choice.

Dinner 2015-15-7For dinner I made steak and cheese subs for the family but my was without the 9′ bun but I had all the toppings and roasted cauliflower on the side.  

Toppings were sauteed onions, mushrooms and peppers, mozzarella cheese, tomato, shredded lettuce & pickles.

IIFYM Update

Weigh In 2015-15-7Update

Morning y’all,

Here’s a little update of what’s been going on lately.  I’ve really been enjoying IIFYM flexible dieting, I’ve lost 2.2 lbs.  I’ve adjusted my daily calorie intake from 1790 down to 1315.  My Macros have changed as well.

Here’s a link if you’d like to know what your Macros are.  
MacroNutrient Calculator
http://macronutrientcalculator.com/

last week_headerOld Macros

My Macros           July 1-12, 2015

Here’s what my Macros breakdown for a low carb diet with 1790 calories per day intake.

Protein 45%    (201 grams per day)  (27 grams per meal)
Fat         30%   (60 grams per day) (8 grams per meal)
Carbs    25%    (112 grams per day) (15 grams per meal)

3 MEALS PER DAY, PLUS 2 SNACKS

Suggested meal sizes for eating 1790 calories a day,
45% protein, 30% fat, 25% carbs,

Meal 1: Breakfast 448 calories (50g protein, 15g fat, 28g carbs)

Snack 1 : 224 calories (25g protein, 7g fat, 14g carbs,)

Meal 2: Lunch 448 calories (50g protein, 15g fat, 28g carbs)

Snack 2:224 calories (25g protein, 7g fat, 14g carbs,)

Meal 3: Dinner 448 calories (50g protein, 15g fat, 28g carbs)

Protein 45%    (201 grams per day)  (27 grams per meal)
Fat         30%   (60 grams per day)  (8 grams per meal)
Carbs    25%    (112 grams per day)  (15 grams per meal)

This week

New Macros July 13, 2015

3 MEALS PER DAY, PLUS 2 SNACKS

1315 calories a day

Protein 45%    (148 grams per day)  (30 grams per meal)
Fat         30%   (44 grams per day)  (8 grams per meal)
Carbs    25%    (82 grams per day)  (15 grams per meal)

http://www.freedieting.com/tools/nutrient_calculator.htm

Meal 1: 329 calories (21g carbs, 37g protein, 11g fat)

Snack 1: 164 calories (10g carbs, 18g protein, 5g fat)

Meal 2: 329 calories (21g carbs, 37g protein, 11g fat)

Snack 2: 164 calories (10g carbs, 18g protein, 5g fat)

Meal 3: 329 calories (21g carbs, 37g protein, 11g fat)

IIFYM Flexible Dieting

IIFYM we have cookiesMorning y’all,

In Nov 2014 I posted a blog about Macronutrients.  Here’s the link for that post if you’re interested to read it.

https://marisaskitchentalk.wordpress.com/2014/11/03/macronutrient-and-my-skinny-biatch-friend/

Well I did it for a few days and dropped it like a hot potato. It’s was difficult to maintain. So I went back to low carb and I’ve been struggling ever since and I haven’t lost any weight in the process.

Now I feel I have a better understanding of Macro dieting and I can see that my calories were too low back in Nov when I tried it.  I’m still in the learning process but I’m doing much better so far, I’m on day 4 and I’m excited for whats to come.  I’m still keeping my carbs low, (wheat doesn’t agree with me) my carbs are mostly from fruits & veggies, I don’t even crave bread or pasta.  I do love my Zoodles though :-)

Basically Macro Counting is eating a chicken wrap, protein bars and the occasional pizza, with of course my grilled chicken, egg whites, fruit, and spinach salads. Getting in my nutrients but fitting in foods I love and cravings when I need too.  It is doable without eliminating food groups and going through fad diets!  It’s made to fit your body, it’s not a one size fits all diet.
Trust the process and stop looking for the fastest results possible, it takes time and consistency no matter what method you choose to do at the end of the day.if-it-fits-your-macros-IIFYMWell to make things simple I came across this awesome macronutrient calculator.
http://macronutrientcalculator.com/

Here’s what my Macros breakdown for a low carb diet with 1790 calories per day intake.

Protein 45%    (201 grams per day)  (27 grams per meal)
Fat         30%   (60 grams per day)  (8 grams per meal)
Carbs    25%    (112 grams per day)  (15 grams per meal)

I went even further and calculated what I need for 3 meals and 2 snacks for the day.  I used Fitwatch calories per meal tool.

https://www.fitwatch.com/calculator/calories-per-meal

3 MEALS PER DAY, PLUS 2 SNACKS

Suggested meal sizes for eating 1790 calories a day, using a ratio of 45% protein, 30% fat, 25% carbs, by eating 3 meals and 2 snacks.

Meal 1: Breakfast 448 calories (50g protein, 15g fat, 28g carbs)

Snack 1: 224 calories (25g protein, 7g fat, 14g carbs,)

Meal 2: Lunch 448 calories (50g protein, 15g fat, 28g carbs)

Snack 2:224 calories (25g protein, 7g fat, 14g carbs,)

Meal 3: Dinner 448 calories (50g protein, 15g fat, 28g carbs)

Fitwatch also has a weight loss target calculator, so for fun I entered my digits and it calculated that I should reach my goal weight by Feb 1, 2016 That will be a 30 lb loss.  Keeping my fingers crossed and I’m giving it my all, hopefully there won’t be too many distracts along the way. 

Macro-Cheat-Sheet

 

Banana Pancakes IIFYM + Instagram

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Ingredients

2 large bananas, ripe to overripe 
2 eggs
Cinnamon, dash
1/4 cup fresh blueberries

Serve with maple syrup, butter, whipping cream, fresh berries

Instructions
In a mixing bowl,  using a fork mashed bananas and an eggs.
There should be chunks of bananas to make fluffy pancakes.
Add cinnamon.
In a frying pan, cook mini pancakes over a medium low heat. 1 or 2 tablespoons of batter is enough for each mini pancake. 

(I made large ones and they were too delicate to flip, so mini size was perfect.  there’s no pics of the mini’s cuz the fam at them all…LOL)

Instagram

For some reason I can’t link my Instagram count to WordPress so here’s a button for you to click on if you want to check it out :-)

Here’s my Instagram account.  Check me out Instagram

Weekly Eats 6

Hello Everyone,

This past week I’ve been M.I.A. due to the fact that my daughter had her grade 8 graduation.  I know it’s as thing now, who knew!  When I went from elementary school into high school all we got was a pat on the back and good wishes for the years to come.  Now it’s a full out party, the girls are all dressed up with pretty prom dresses, hair & make up and not to mention the manicures & pedicures and the boys are all very handsome in their suits.

OK so this week I still managed to take pics of my meals so you’ll have a glimpse of what I ate this week.

Have a wonderful Sunday

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What I ate today

This is everything that I ate today.

Breakfast

This is the first time i added flax in my Greek yogurt and it was good.  It had a walnut taste

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Snack

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Lunch

My lunch was from my Sunday meal prep.  AWESOME!!!💜

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Snack

This snack was so fast and very filling.  Really hit the spot  
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Dinner

This was higher in carbs because of the corn tortillas but wow was it ever so good. 
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Meal Prep #2

Meal Prep breaking bad

Here’s a few things I picked up at Costco for this weeks meal prep.

Bananas (are for hubby’s breakfast)
Apples (for snacks)
Blueberries (for snacks)
Strawberries (for snacks)
Mushrooms (for salads & dinners)
Broccoli (for raw salad, or with dip, or steamed)
Ham (for my egg white omelets)
Whole chickens
Abacore tuna (for lunches)
Beef (Burgers, Beef Stroganoff)
Coffee beans (for liquid gold)

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Flattened Rosemary & Lemon Chicken for meal prepimage

Chicken is ready <3image

Trying something new.  Using a mandolin for my broccoli salad.image

It turned out great :-)image

Dinner before I start meal prepping for the week.
Chicken breast, sweet potato, steamed broccoli.
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Lunch meal prep for the week.
Shredded chicken, sweet potato & broccoli salad.

(There’s only two containers because I put them all in the fridge and then realized I forgot to take a picture :-) )image

These baggies are filled with my vanilla protein powder, cocoa powder, cinnamon.
These are to take with me and have after I leave the gym.  

Post-Workout Snacks.💗💚💛

imageI’m still trying to get the hang of this meal prep thing.  Yes it takes time but it’s so worth it.
Being prepared is half the battle.
Wishing you all much success🎇🎆🎉

Motivation Sparkle

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