Exercise your mind and body

Posts tagged ‘Meals’

Overnight Steel Cut Oats & Blueberry


Overnight Steel Cut Oatmeal
1 cup plain nonfat Greek yogurt
1/2 cup unsweetened almond milk
1/2 cup steel cut oats (uncooked)
1 teaspoon brown sugar
1 cup frozen blueberries

Preparations: In a medium bowl, mix together yogurt, milk, oats and brown sugar.
Divide into 4 mason jars or containers, top with frozen blueberries and refrigerated at least ­6 hours or overnight.

Add additional toppings such as toasted coconut, almonds, or honey. 

Makes 4 servings

1 serving:

Calories 143
Total Fat 1.4g
Carbs 24.6
Fiber 3.7
Sugar 7.1g
Protein 8.7g
Calcium 11.0%
Iron 5.2%


What I ate this week


This is rosemary olives & lemon chicken with garlic brussel sprouts and rapini.


Zucchini spaghetti & tomato sauce.  I also added grated Parmesan cheese.


Low carb blueberry protein shake.  This is my typical breakfast, I use just 2 tablespoons of frozen blueberries, water, 1 tablespoon Psyllium husks,  vanilla protein powder 1 carb per scoop.

My meals for today

Here’s a food diary of what I ate today.

My Daily Carb Allowance: 60 g—- Used Only 50 carbs today
Meal 1:  7:30 am

Coffee, Splenda, Unsweetened Almond Milk =1g
Strawberry Cheesecake Protein Shake = 5g
Net Carbs: 6

Meal 2:  10:30am
Scrambled Eggs (1 egg + 2 egg whites) = 0g
Ham extra lean =0g
Cheddar cheese, shredded 2 tb = 0g
Low Carb Ketchup 1 tb =1g
Net Carbs: 1
Meal 3:  1:30pm     (I packed a meal for the road)
Salad w/ French dressing 2 tb = 2g
Olives 3 = 1 g
Sunflower seeds 1 tb = 2g
Cheddar cheese, shredded 2 tb = 0g
Net Carbs: 5

Meal 4:  2:30pm
Sugar free chocolate 2 pc = 2 g
Net Carbs: 2g

Meal 5  4:00pm
Cappuccino = 4 g
Net Carbs: 4g

Meal 6:  6:00pm
Chicken Stir Fry (Chicken breasts, Swiss Chard, broccoli slaw, green pepper, onion) = 0 g
Dumplings 6 = 30g
Net Carbs: 30g
Meal 7:  8:00pm
Sugar Free Chocolate Mousse = 2g
Net Carbs: 2g

Water: 32 oz
Gym: 1 hour

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