E Breakfast - Cinnamon and maple oatmeal with peaches and blueberries

E because:

1) There are between 20-45g of carbs in this meal.

2) There are less than 5g of fat in this meal.

3) I used one whole peach and just enough blueberries to make it colorful. 

4) My protein is from a side serving of greek yogurt.

5) Sugar free maple syrup is not for the puritan. I have never claimed to be a puritan, and I have this once in a while and stick to about 1 tbsp each time I have it. 

I wait all year for Ontario peaches to be ripe just for this dish! Even before THM, I would have this breakfast. Here's how I make it:

*Boil 1 1/3 C of water.

*Add 2/3 C of oatmeal. 

*Simmer for 3 mins, stirring once in a while. 

*Add cinnamon to taste. (I sprinkle it until it looks right, so not sure of the measurement.) 

*Remove from heat, cover and let sit while you slice up the peach and wash the blueberries.

* Drizzle 1 tbsp of sugar-free maple syrup over top. 

*Add a large spoonful of Greek yogurt on the side. 

Enjoy! 

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Stacie's E Lunch - Chicken salad sandwich made with Ezekiel bread, lettuce, tomato, mayo with 4g of fat, and leftover white meat from last nights roast.

*EDIT* It was pointed out to me that dill pickles are actually an S food! Whoops! Live and learn! You could sub fresh cucumber slices for the dill pickles in this meal. :D

E because:
1) The two slices of Ezekiel bread are the giveaway here that this is an E meal. I have hit the 20-45g of carbs target with two slices.
2) I used under 5g of fat to make the chicken salad.
3) I have non-starchy veggies with the lettuce, green onion, tomato and cucumbers.
4) Berries are great in liberal amounts in an E setting.
5) Drink up! Flush your system every single day!!!

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Oatmeal, Low Fat Greek Yogurt, Blended and Strained Strawberries, Fresh Blueberries and Green Tea.

I can't stop making "Mmmm!" noises! It tastes like a strawberry dessert!!! I am not a purist, so I added 1tsp of sugar free syrup to the strained strawberries to cut back the very tart flavour. But you wouldn't have to.

E Because:
1) The oatmeal lands me in the 20-45g of carbs for an E setting.
2) The Greek yogurt has less than 5g of fat and serves as my protein.
3) Berries are perfect in liberal amounts in an E setting. This is the first time I've tried blending them.
4) Green tea is a great hot drink on an E morning. It doesn't need cream or a sweetener.

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Oatmeal with Greek yogurt, berries and one little kiwi to make it look cute. 

E because:

1) There are between 20-45g of carbs

2) The yogurt is my source of protein, so I don't need to count the carbs in it. (Even if I did, I am still well within my range.)

3) I used low fat yogurt and kept the fat content under 5g of fat.

4) Berries are awesome in an E setting. Enjoy them guilt free. (Within reason of course.)

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E Lunch

Chicken Quinoa Salad

Cook your quinoa according to the package directions. Chop up whatever type of veggies you like. I personally like baby tomatoes, red peppers, and green onions. Mix up an E style dressing and pour over top. Top with a tiny bit of feta just to add flavor. I also like to add diced chicken breast to this salad.

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Egg white omelet with mushrooms, onions.

Egg white omelet with mushrooms, onions and spicy pepper medley, Ezekiel bread with lite laughing cow cheese and tomato.

E because:
1) there are less than 5 g of fat in this meal.
2) there are between 20 and 45 g of carbs in this meal.
3) My protein is my eggs. (Admittedly a very small amount of protein. I am out of turkey bacon!!!)
4) I used a small amount of tomatoes and onions, and some nonstarchy mushrooms.
5) I cooked the omelet in a spritz of olive oil.
6) I used only the egg whites. Whole eggs are saved for an S setting.

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Salmon, Asparagus with garlic/sprinkle of Parmesan, Brown Rice, Sweet Potato Rounds with cinnamon

E because:
1) there are between 20 and 45 g of carbs in this meal. I used a half portion of sweet potato and brown rice because I wanted both. 
2) there are 5 g of fat in this meal.
3) My non-starchy vegetables are my asparagus. 
4) My protein is the salmon.

To make the sweet potato rounds, I wash the potato, slice it into 1-2" rounds, line my baking sheet with foil, place the rounds on and cover them with a second piece of foil, place in a preheated 375 oven for around 40 mins. Once they are fork tender, remove from oven and sprinkle with cinnamon.

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Chicken, brown rice, orange pieces, red pepper and onion on a bed of spinach

 E Because:
1) This meal has less than 5 g of fat. The fat comes from the oil in the salad dressing.
2) there are between 20 and 45 g of carbs in this meal. I used three quarters of a cup of brown rice.
3) my protein source is my chicken breast.
4) there are lots of non-starchy vegetables in my salad.
5) One piece of fruit per meal is allowed in this setting. I chose an orange.
6) good girl moonshine is good anytime.

To make the salad dressing:
1 clove of minced garlic
salt and pepper
A 1/4 doonk of Stevia. (Not too much or it tastes bitter with the orange juice)
The juice squeezed from the orange peels. (I cut the top and bottom off the orange. Set it bottom down on the cutting board and cut curved slices from top to bottom to cut the peel away in the same way you would a pineapple. When you are done, you should have a round naked orange and some peel with some orange membrane still in it. Squeeze the peels into the dressing mixture.)
Add 1 tsp of olive oil to it.
Mix well. Tah-dah!

To Make the Chicken:
Cover the bottom of a baking dish with water. Place your thawed or frozen chicken breast in the dish. Cover. Bake at 350 for about 25-40 mins depending on your oven and if your meat is thawed or not. Chicken is done when you can cut into it and there is no pink inside.

To make Salad:
Place a bed of spinach on a plate.Top with cooked brown rice, chopped and cooked chicken, sliced red pepper, orange pieces and green onion. Pour the dressing over the top and enjoy! 

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E - Baked Sweet Potato with Cinnamon, Roast Chicken and Cucumber

E Because:

1) The sweet potato is a carb, and this puts me between 20-45g of carbs.

2) I used 1tsp of coconut oil, and that is 5g of fat or less. (And a healthy fat at that!)

3) Chicken is my protein source

4) My non-starchy vegetable is the cucumber.

5) good girl moonshine is good with anything

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Twice Baked Mexican Sweet Potato

E because:

1)  there are between 20 and 45 g of carbs in this meal.

2) there are less than 5 g of fat in this meal. The sprinkle of cheese is a reduced fat mozzarella.

3) I have non-starchy veggies in this meal with berries and a drizzle of vinaigrette dressing.

4) My protein source is ground turkey (left over taco meat from Monday's tacos) .

5) Ice water to drink! To Make the Filling for the Potato: I use leftover Taco meat. So I had better start with that! Taco Meat:
Fry up some lean ground turkey. Once it's cooked, add 1 tbsp of chili powder and 2 tsp of cumin. Add 1/2 cup of salsa. Filling: Bake your sweet potato until soft. Cut in half lengthwise and scoop out the insides. Mash this in a bowl. Add this to the ground meat mixture. Fill your sweet potato skins with the mixture. Top with grated reduced fat mozzarella, and broil until it's all melted and lovely.

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E - Rockin' Moroccan Stew

E Lunch - Rockin' Moroccan Stew. This is a Looney Spoons recipe that my husband LOVES! He requests it often. :D I started adding chopped chicken breast to up the protein.

E Because:

1)There are less than 5g of fat in this meal.

2) There are between 20-45g of carbs in this meal. (The sweet potatoes and chick peas make up most of my carb count)

3) My protein source is chicken breast, chick peas. 

4) There are lots of non-starchy veggies in this meal. 

5) To drink I have a tall glass of ice water. Make sure you are drinking LOTS! Er... of water that is. ;)


Rockin' Moroccan Stew

2  Tbsp olive oil

1  cup chopped onion

½ cup each  diced celery and green pepper

1  garlic clove, minced

3 cups vegetable broth

3 cups peeled cubed sweet potatoe

1 can tomatoes drained

1 can chick peas

1  tablespoon lemon juice

2 teaspoons grated ginger root

1 teaspoon each of  cumin, curry powder, coriander and chilli powder

½  teaspoon salt

¼  teaspoon pepper

¼ cup peanut butter

2 tablespoons fresh chopped cilantro

Heat olive oil in large frying pan on medium high heat. Add next 3 ingredients.  Cook for about 3 minutes, stirring occasionally, until onion is softened .

Add remaining  ingredients except peanut butter and cilantro. Bring to  boil. Reduce heatnto low and simmer covered for 20 minutes. Stir in peanut butter and cilantro. Mix well Simmer for 5 more minutes. Serve hot.

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E -Baked Oatmeal Cookie Style Oatmeal, Mixed Berries, Greek Yogurt

E Breakfast - Baked Oatmeal Cookie style oatmeal, mixed berries, Greek yogurt, green tea.

E Because:

1)There are less than 5g of fat in this meal.

2) There are between 20-45g of carbs in this meal.

3) My protein source is my Greek yogurt

4) Liberal amounts of berries are fine in an E setting. One cup is the suggested serving size.

5) To drink I have, green tea sweetened with stevia.

6) I used some sugar-free maple syrup on top as well for a little treat. :D

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E- THM Waffles, Berries, Sugar Free Syrup

E Breakfast - THM pancake batter made in a waffle iron, berries, and sugar free maple syrup, green tea.

E Because:

1)There are less than 5g of fat in this meal.

2) There are between 20-45g of carbs in this meal.

3) My protein source is my waffle. (There are tons of egg white in this recipe)

4) Liberal amounts of berries are fine in an E setting. One cup is the suggested serving size.

5) To drink I have, green tea. 

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E- THM Crepe, Turkey and Veggie, Mixed Berries, Good Girl Moonshine

E Lunch - Trim Healthy Momma pancake recipe thinned out with almond milk to make a crepe, filled with lean turkey meat, lettuce, onion, tomato, one light laughing cow cheese, a dish of berries and some good girl moonshine.

E because:
1) There are less than 5g of fat in this meal.
2) There are between 20-45g of carbs in this meal.
3) There are non-starchy veggies in the crepe.
4) My protein sources are my crepe and the turkey.
5) Liberal amounts of berries are allowed in an E setting.
6) Good girl moonshine is good anytime!

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E - Baked Banana Oatmeal, Greek Yogurt and Coffee

 E Breakfast - Baked Banana Oatmeal with greek yogurt and coffee.

E because:
1) There are less than 5g of fat in this meal.
2) There are between 20-45g of carbs in this meal.
3) My protein source is my Greek yogurt.
4) I have coffee with steavia, but no cream. I save the cream for my S breakfasts.
5) I would normally add some strawberries or raspberries to this meal, but I need to get groceries today! :D

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E - Ezekiel Bread with Roasted Chicken and Veggies

E Lunch - Ezekiel bread with lemon pepper chicken breast, tomatoes, onion, lettuce and low fat mayo. Garden salad with an on-plan E dressing.

E Because:
1) There are between 20-45g of carbs in this meal. (Bread)
2) There are less than 5g of fat. (Low fat mayo and low fat dressing)
3) There are lots of non-starchy veggies on my sandwich and in my salad
4) My protein source is my chicken breast.
5) I had a tall glass of ice water to drink.

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E - Ezekiel Bread, Spinach, Egg White, Tomato, and Mixed Berries

E Breakfast - Ezekiel toast topped with light laughing cow cheese, spinach, scrambled egg white and tomato. Small dish of mixed berries. Green tea to sip.

E Because:
1) There are less than 5g of fat in this meal.
2) My source of protein is my egg whites
3) There are non-starchy veggies with the tomato and spinach.
4) 1 cup of berries is the suggested serving size for an E meal.
5) There are between 20-45g of carbs in this meal.
6) Green tea is a great hot drink for an E breakfast.

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E - Twice Baked and Stuffed Mexican Sweet Potato, Garden Salad, Good Girl Moonshine

E Dinner - Twice baked sweet potato with Turkey Chili and fat free sour cream. Sprinkled with low fat mozzarella cheese. Garden salad with fat free dressing. GGMS to drink.

E Because:
1) This meal has less than 5g of fat.
2) Lots of non-starchy veggies in the garden salad
3) Sweet potato and black beans make this an E. (carbs)
4) Using low-fat sour cream and low fat dressing keeps me within my 5g of fat.
5) I can have a sprinkle of reduced fat mozzarella cheese in an E setting for some healthy fat. I don't go crazy with it though.
6) Good Girl Moonshine goes with anything. :)
7) My lean protein comes from the turkey in the chili and the beans.

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E - Warm Sweet Potato, Chicken and Goat Cheese Salad, Good Girl Moonshine

Warm Sweet Potato, Chicken and Goat Cheese Salad, Good Girl Moonshine

E Because:
1) There are less than 45g of carbs in this meal.
2) There are less than 5g of fat. (The goat cheese is around 2g of fat.)
3) My lean meat is the chicken breast.
4) My lettuce counts towards my non-starchy vegetables.
5) GGMS to drink.

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E - Loaded Turkey Sandwich, Orange, Veggies and Water

E Lunch - Turkey sandwich on dark rye, 1 orange, pepper strips, small salad. This is a lunch I packed to take with me to a workshop.

E Because:
1) There are between 20-45g of carbs in this meal.
2) There is 5g of fat or less in this meal. (I used light laughing cow and reduced fat mayo on the sandwich to =4g of fat.)
3) There are lots of non-starchy veggies in this meal. Sandwich fillings, salad, and peppers.
4) 1 piece of fruit is the suggested serving of fruit with an E meal. E meals are the meals where you are allowed to pick what fruit you want. S meals, you need to stick to berries.
5) My main protein source is the turkey breast.
6) I had a bottle of water. It is recommended that you drink at least 3 large glasses of water everyday.

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