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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S- Buffalo Mozzarella Stuffed Chicken, Broccoli and Cauliflower Salad

S- Buffalo Mozzarella Stuffed Chicken, Broccoli and Cauliflower Salad

S Because:
1) There are less than 10g of carbs in this meal.
2) There are lots of healthy fats in this meal.
3) There is a great source of protein with the chicken and bacon
4) There are lots of non-starchy vegetables in this meal

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My Progress

 My latest before and after... 40 pounds lost!

My photo progress...

Here are my stats in greater detail:

January 2015 
Total Loss 10 Pounds

Starting weight - 216 pounds
Weight by the end of Jan - 207 pounds
Weight Lost in January - 9 pounds
Inches Lost in January - 6.5"













February 2015
Total Loss 19 Pounds

This is when I got serious about measuring and taking progress pictures. They are embarrassing and I would NEVER go out in public in this workout gear, but here you go my friends!

Weight by the end of Feb - 197 Pounds
Total Inches Lost by Feb 28th - 17 1/2"
Weight Lost in February - 9 Pounds
Inches Lost in February - 6.5"









March 2015
Total Loss 26 Pounds

Weight by the end of March - 190 pounds
Inches Lost in March: 9"
Amount of Weight Lost in March - 8 Pounds
Total Amount of Inches Lost So Far: 22"














April 2015
Total Loss - 32 Pounds

Weight by end of April - 184 pounds
Amount of Weight Lost in April - 6 Pounds
















May 2015
Total Loss - 34 pounds
Weight by end of May - 181 pounds
Amount of weight lost in May - 3 pounds

June
Total Loss - 34 pounds
Weight by end of June - 181 pounds
Amount of weight lost in June - Zip, zero, nada. It was my own fault though. I was not eating 100% on plan. June is a crazy time for a music teacher, grads and concerts, competitions, exams and marking etc. But that is certainly not a valid  excuse! I read a quote that said, "Giving up on your goal  after a small setback is like slashing your other three tires because one is flat." So, I gave myself a swift kick in the rear end and.......










July 

Total Loss - 40 pounds
Weight by the end of July - 174 pounds
Amount of weight lost in July - 7 pounds

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Grocery List

Grocery List to go with the One Week Menu Plan.

Please note that many of the items on this list are staples that you likely already have in your cupboard. I just didn't want to risk you getting half way through a recipe and be missing something as simple as lemon juice. Cross off items on this list that you already have.

Also, beside items that are used more than once, I will put which meal they go with to give you an idea of how much to buy.

I also buy reduced fat types of most dairy. I don't like the cost of buying both full fat for S meals and reduced fat for E meals. I used reduced fat for both S and E meals.

We eat a lot of chicken in this family as both my son and husband cannot digest red meat. If you would like to sub any S meals with beef or pork, feel free.

I use sugar free maple syrup sometimes. In the book, one sister uses it every  now and then. It is not something I would use more than once a week. If you are a purist, you can skip the syrup on your pancakes and just have the greek yogurt and berries.

Fresh Produce

Tomatoes (tacos, sandwiches, greek omelet, topping for Ezekiel bread)
Avocado (guacamole for tacos, inside the boat sandwiches)
Green Onion (tacos)
Sweet Potatoes (stuffed and baked, baked plain for a lunch)
Red Pepper (garden salad twice, greek salad, pizza, stirfry, greek omelet)
Cucumber (greek salad, ranch salad x2, with vinegar as a side dish)
Red Onion (garden salad, greek salad, pizza, stirfry, greek omelet)
Cauliflower (Pizza crust, stirfry)
Mushrooms (pizza topping, stirfry, chicken and mushroom dish, greek omelet, veggie omelet)
Broccoli (Stirfry, side dish)
Green Pepper (chili, greek omelet, pizza, garden salad, veggie omelet)
Sweet Onion (chili, veggie omelet)
Celery (Chili)
Spinach (orange and spinach salad, veggie omelet)
Ginger (one large hand sized piece for good girl moonshine concentrate
1 Large Navel Orange (Spinach salad)
Banana (1-2 for the baked oatmeal)
Berrries (I buy the largest size container of strawberries, two small packages of blue berries, and 1 small package of raspberries.)
 Iceberg Lettuce (tacos, garden ranch salads)
Romain Lettuce (Ceasar Salad, to make boats for sandwiches)

Dairy 

Provolone Cheese (hard taco shells for both taco's and as a sandwich shell)
Reduced Fat Sour Cream (tacos, served to dip your buffalo chicken in)
Reduced Fat Cheddar Cheese (tacos, lettuce boats, ranch salads, vegetable omelets)
Reduced Fat Mozzarella Cheese (pizza, buffalo chicken, twice baked potatoes)
Butter (to cook S breakfasts in)
Feta (For greek salads, and greek omelets)
Eggs (I feed a family of 4 and I buy 2 packages of 18 eggs.)
Parmesan Cheese (pizza crust)
Cream Cheese (Chicken and mushroom dish)
Almond Milk (baked oatmeal, chicken and mushroom dish)
Plain Greek Yogurt (Sides for many breakfasts. I buy a large container.)
Reduced fat cottage cheese (THM pancakes)
Low Fat Laughing Cow Cheese (to replace butter on Ezekiel bread toast)

Bread

Ezekiel bread (one loaf lasts me for quite some time. I freeze it and pop them into the toaster frozen

Meats

Ground Turkey (tacos, Chili)
Chicken Breast (spinach salad topping, with the plain sweet potato, ceasar salad, buffalo chicken, stirfry, chicken and mushroom dish)
Lean Turkey Pepperoni (Pizza)
Lean Deli Meat (I like turkey but you can choose any fat free or very low fat deli meat)
Bacon (Lettuce boats, ceasar salad, many breakfasts)

Breakfast Aisle

Old Fashion Oatmeal (baked oatmeal)

Sugar Free Maple Syrup 

Green Tea (and/or coffee if you are a coffee drinker)

Spices

Chili powder (Chili, taco meat)

Cumin powder (Chili, taco meat)

Italian Seasoning (pizza crust, chicken and mushroom dish)

Cinnamon (good girl moonshine)

Spicy Pepper Medley (I season my chicken breast with this when I am topping a salad with chicken)

Salad Dressings

Ranch Dressing 

Greek Dressing

Ceasar Dressing

Canned Goods and Misc. Items

Kidney Beans (chili)

Tomato Sauce (chili)

Diced Tomatoes (chili)

Salsa (taco meat, taco topping)

Jalapenos (tacos)

Black Olives (Greek salads and omelets)

Stevia

Mayo (sandwiches) 

Brown Rice (side dish)

Frank Red Hot Sauce (buffalo chicken, taco topping)

Lemon Juice (Guacamole, and for use in most homemade salad dressings)

Cheese Cloth

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One Week Menu Plan

One Week Menu Plan

7 Dinners

1) Provolone hard shell tacos, spicy ground turkey, sour cream, jalapenos, lettuce, tomato, guacamole, green onions.
2) Twice baked Mexican Sweet Potatoes, Garden Ranch Salad
3) Buffalo Chicken Breast, Greek Salad
4) Cauliflower Crust Pizza, loaded with veggies, turkey pepperoni and mozzarella.
5) Chili, Caesar Salad
6) Sweet and Spicy Chicken Stir-Fry with Brown Rice
7) Creamy Chicken and Mushroom Casserole, Fried Broccoli, (Rice for my kids), Salad

Lunches (I usually eat the same thing 2-3 times a week)
1) Lean deli meat in romaine lettuce boats with mayo, cheese, bacon, avocado, tomato, onion x3, good girl moonshine
2) Chicken Caesar Salad, Good Girl Moonshine
3) Provolone hard taco with lean deli meat, shredded lettuce, grated mozzarella, tomato, onion and bacon x3
4) Spinach and Orange salad topped with Chicken and brown rice.
5) Lean deli meat in romaine lettuce boats with mayo, cheese, bacon, avocado, tomoato and onion x3
6) One med. Baked Sweet Potato, reduced fat sour cream, Chicken Breast with Pepper Medley, cucumber slices with vinegar salt and pepper, Good girl moonshine
7) Chicken Caesar Salad, Good girl moonshine.

Breakfasts (I often eat the same breakfast 2-3 times a week)
1) Greek Omelet, bacon, berries, green tea or coffee.
2) Baked Banana Oatmeal, topped with plain greek yogurt and mixed fresh berries, green tea.
3)THM pancakes, topped with greek yogurt and mixed fresh berries, drizzled with sugar free syrup.
4) Egg white omelet with mushrooms and onion, a sprinkle of reduced fat cheese, 2 slices of Ezekiel bread spread with laughing cow cheese and topped with slices of 1 cocktail tomato. Green tea.
5) Baked Banana Oatmeal, topped with plain greek yogurt and mixed fresh berries, green tea.
6) THM pancakes, topped with greek yogurt and mixed fresh berries, drizzled with sugar free syrup.
7)  Scrambled eggs, bacon, berries and tea or coffee.

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