Saturday, January 30, 2010

Jenn's Bedtime Snacks

Snack #1: frozen yogurt

1/2 cup frozen vanilla yogurt
1/2 cup fresh strawberries, sliced
water or tea

Snack #2

Hot Chocolate

1 cup low-fat milk
hot chocolate powder
heat, mix and drink.

Snack #3

Chocolate and Peanut Butter

2 plain rice cakes
2 tbsp peanut butter
2 tbsp choc chips

Spread peanut butter on rice cakes, sprinkle choc chips over.

Snack #4


two cookies (i.e. PC Blue Menu Soft Cookies)

Snack #5

100 Calorie Treat with Fruit

Your choice of any packaged 100 calorie treat
piece of fresh fruit


Snack #6 - Fruit and Granola Parfait

1/4 to 1/2 cup granola
1 individual yogurt cup
mixed berries

Snack #7 Toast and Peanut Butter

1 slice whole grain bread - toasted
1 tbsp peanut butter


Snack #8 Leftovers

Small portion of leftover dinner

Snack #9 - Banana and Peanuts

1 banana
1.5 oz unsalted peanuts

green tea

Snack #10 - Crckers & Cheese

1.5 oz old, sharp cheese
4 to 6 whole grain crackers

water or tea

Jen's Dinner ideas

Jenn's suggestion for dinner is this:

Divide your plate into quarters. In one corner you put a protein - either meat, fish, or beans. Use 1/2 of the plate to fill with vegetables, and try to use as many different colours as you can. The last 1/4 of the plate is for grain - rice, quinoa, couscous, pasta - usually about 1/2 cup.

Dessert should be fresh fruit of any type you desire.

Jenn's PM Snack Ideas

Snack #1 - Pitas & Dip

5-6 whole grain mini pitas
2-4 tbsp black bean dip or hummus

Snack #2: Apple and Cheese

1 small apple
1 cheese string

Snack #3: Edamame

boiled Edamame (fresh/frozen soya beans - found in freezer section of most grocery stores)

Snack #4 Deluxe Applesauce

1 cup unsweetened apple sauce
2 tbsp raisins
2 tbsp roasted soy nuts
sprinkle of cinammon

Snack #5: Veggies and Milk

l cup mixed raw vegetables
1 cup chocolate milk

Snack #6 Tortilla Apple/Peanut Butter Wrap

apple slices
2 tbsp peanut butter
1 6" whole grain tortilla (roll apple and pb inside)

Snack #7 - Cottage Cheese with Fruit

1/2 cup All Bran Buds
1/2 cup cottage cheese
1/2 cup berries

Snack #8: Crackers, Cheese, Veggies

1 light baby bell cheese
1 cup mixed raw veggies
4-6 whole grain crackers

Snack #9: Shrimp

1/2 cup raw veggies
10-15 small shrimp
4 tbsp shrimp sauce

Snack #10: Yogurt and Fresh Fruit

1 indiv. portion of NS added yogurt
1 small piece fruit (apple, orange, pear)

Jenn's Lunch Ideas

Lunch #1 Chicken, Rice and Veggies

3 oz baked chicken
1/2 cup brown rice
sweet potato wedges - baked
sliced cold cooked beets (or veggie of your choice
1 cup skim, 1% or soya milk

Lunch #2: Salmon Pita

2.5 oz cold cooked salmon
1/2 whole wheat pita
1/2 to 1 cup mixed veggies (shredded carrots, purple cabbage, lettuce, spinach)

Lunch #3 - Turkey Sandwich

2 slices pumpernickel bread
2.5 oz lean turkey meat
1 slice light swiss cheese
tomato slices, spinach (on sandwich)
mustard and/or pepper as desired
2 raw carrots - peeled
water or green tea

Lunch #4: Vegetarian Burrito

1 whole wheat tortilla
1/4 cup low-fat refried beans
1 cup chopped lettuce
1/2 red or green pepper - diced
2 tbsp salsa
2 tbsp low fat grated cheese
water or herbal tea

Lunch #5: Homemade English Muffin Pizza

1 whole wheat English Muffin cut in half
green pepper, cherry tomatoes, mushrooms
1/4 cup pizza sauce
1 oz cooked chicken if desired
1/2 cup light shredded mozzarella cheese
dried basil or oregano as desired

Prepare each half of the muffin as if it were a mini-pizza. Broil in toaster oven or regular oven until cheese melts and bubbles.

dessert: granny smith apple sliced and served with 2 tbsp peanut butter

Lunch#6: Lunch Box Chili Rice and Beans

1/2 cup cooked brown rice
2/3 cup cooked kidney beans
1/4 cup frozen corn
1/2 cup chopped fresh tomato
1/4 cup green bell pepper
1 tbsp chopped onion
1/4 tsp chili powder

Combine all ingredients, stir to mix. Microwave on high for 2-3 minutes or until hot.
water or tea
dessert - clementine

Lunch#7 - Chef's Salad

2 cups mixed greens
mixed shredded vegetables of different colours
1 hard boil egg
1.5 oz low fat cheese, cubed
1 slice multi-grain bread
1 tsp non-hydrogenated margarine
water or herbal tea

Lunch #8 - No-fuss lunch

Low sodium ready to serve soup
1 cup skim or soya milk
dessert - mixed berries

Lunch #9: Tuna Pita

1 17cm whole wheat pita bread
3 oz light tuna, canned in water
1 tsp light mayonnaise
1 medium carrot, shredded
1 celery stalk, diced
2 tsp raisins
water or green tea

Lunch #10: Chickpea Couscous Salad and Green Beans

1/2 cup raw green beans
3/4 cup cooked chick peas
1/2 cup whole wheat couscous
fresh parsley (if desired)
1/2 cup diced red pepper
fresh ground pepper, balsamic vinegar
1 tsp olive oil
combine all ingredients and enjoy

dessert: 1/2 cup canned peaches in water or light syrup

Thursday, January 21, 2010

Morning Snack Ideas

AM Snack #1
(G) ½ whole wheat English muffin
(M) part-skim cheese (1.5 oz) broiled on top

AM Snack #2
(F) fresh strawberries (1 cup)
(Me/A) almonds (10 whole)
water and/or green tea

AM Snack #3
(Me/A) 1 hard boiled egg
(F) grapes (½ cup or 17 small)

AM Snack #4
(V) celery – 2 stalks
(Me/A) peanut butter 2 tbsp
water and/or herbal tea

AM Snack #5
(V) mixed raw veggies (1 cup- various colours)
(M) chocolate milk (1 cup)

AM Snack #6
(V) mixed raw veggies – 1 cup
(Me/A) – hummus – 2 tbsp
water and/or coffee/tea

AM Snack #7
(G) high fibre granola bar
(F) small apple
water and/or herbal tea

AM Snack #8
(M) light baby bell cheese
(V) mixed raw veggies (1 cup)

AM Snack #9
(F) banana
(Me/A) unsalted peanuts – 1.5 oz
water and/or green tea

AM Snack #10
(M) yogurt, NS added (100g indiv.portion)
(F) smll piece of fresh fruit

Tuesday, January 19, 2010

Jen's Food Plan

I've promised several people that I would send them Jen's food plan that she created for me, and it just seems easier to post it here. I'll start with Breakfast, and eventually add everything as I have time.

The Key to the bracketed letters in front of each food is:

(Me/A) = meat or alternatives (ex. beans and legumes)
(F) = Fruit
(G) = Grain
(M) = milk - 1%, skim or low-fat soy


Breakfast #1

(G) Fibre 1 Original Cereal (½ cup)

(G) 1 slice whole wheat toast OR another ½ cup of whole grain cereal (multi-grain Cheerios)

(Me/A) peanut butter (2 tbsp)

(F) - ½ banana

(M) – milk, skim or 1% (1 cup)


Breakfast #2

(G) 1 cup All Bran Flakes

(M) milk, skim or 1% (½ cup)

(F) orange (medium)

(Me?A) – hard boiled egg (1)

Water and/or cup of green tea

Breakfast #3

(Me/A) 1 egg (poached or fried)

(fat) non-hydrogenated argarie (1 tsp) or non-stick cooking spray

(G) 1 whole grain English muffin

(F) ½ grapefruit (sweetened with splenda if needed)

(M) yogurt, no sugar added (¾ cup)


Breakfast #4

(g) All Bran Flakes (½ cup)

(G) Kashi Go Lean (½ cup)

(M) milk, skim or 1% (1 cup)

(F) fresh fruit salad (½ cup)

water and/or herbal tea

Breakfast #5

(Me/A) 1 egg (poached or fried in minimal margarine or use non-stick cooking spray)

(G) 1 whole grain English muffin

(F) ½ grapefruit (sweetened with splenda if needed)

(M) yogurt, no sugar added (¾ cup)


Breakfast #6

(Me/A) – back bacon or ham (1oz)

(G) 2 whole grain waffles

(F) hot unsweetened applesauce (½ cup)

(free extras) – cinnamon (½ tsp)

(M) yogurt, no sugar added (¾ cup)

water and or coffee/tea

Breakfast #7

(G) Miltigrain Cheerios (½ cup)

(G) All Bran Buds (1/3 cup)

(M) cottage cheese, low-fat (1 cup)

(F) Mixed berries, fresh or frozen (1 cup)

water and/or herbal tea

Breakfast #8 Smoothie

(M) yogurt, no sugar added (1/3 cup)

(M) milk, skim or 1% (¾ cup)

(F) mixed berries, fresh or frozen (2/3 cup)

(F) ½ banana

(G) slow cook oats, raw (¼ cup)

(fat) – ground flaxseed (1 – 2 tsp)

water (2tbsp in smoothie)

Breakfast #9

(G) plain rice cakes (2)

(Me/A) peanut butter (2 tbsp)

(F) ½ banana, sliced

(M) milk, skim or 1% (1 cup)

(sweets) honey – (1 – 2 tsp)

water and/or green tea

Breakfast #10: Grab and Go Trail Mix

(G) whole grain cereal, mixed ¾ cup (I.e Shreddies, Vector, All Bran Flakes, Multigrain Cheerios, Fibre 1)

(F) dried cranberries (1/8 cup)

(F) raisins (1/8 cup)

(Me/A) mixed nuts (¼ cup) unsalted

(M)yogurt – no sugar added – indiv. Portion

hot water with lemon wedge