Nancy Carlson
Nancy Carlson
November 10, 2009
5 UMP shake during workout
8:30 4 eggs, ¾ cup oatmeal with 1 Tablespoon elderberry jam, green pepper
10:30 celery almonds
12:30 6 ounces chicken, sweet potatoe, salad, cauliflower and broccoli mix
2:30 ¼ cup hummus, apple, carrots
5:30 4 ½ ounces of venison meatballs, tomatoe sauce, spaghetti squash
During the 21 Challenge a protein shake alone would not count as a compliant meal/snack since it does not contain veggies. I do not count the shake I drink during my training as part of my meals or snacks. In other words I make sure I get 5-6 meals/snacks on top of the protein shake that I have at 5 AM. To make my protein shake compliant I would have to add veggies.
November 11th
8:30 4 eggs, spinach, apple, waffle with 1 Tablespoon elderberry jam on top and ½ Tablespoon of butter
10:30 ¼ cup hummus, green pepper, carrot
12:30 salad, apple, 4 ounces of chicken, almonds, 1 Tablespoon of olive oil dressing
2:45 2 ounces of turkey, celery
5 5ounces of turkey, butternut squash, applesauce, 1 Tablespoon cranberry sauce, 1 teaspoon butter
November 6, 2009
5 UMP vanilla shake
7:15 5 ribs, ¼ cup coleslaw, ¼ cup applesauce, ¼ cup brussels sprouts, 1 ant on a log
10:15 pumplin shake
12:30 4 ribs, ¼ cup coleslaw, ½ cup coffee
2:30 carrott and celery sticks with ¼ cup hummus
5:30 4 ounces chicken, ¼ cup coleslaw, 1 ant on a log
Today was Team 6:15 had their Rib Fest after class. We had tried all summer to get together but it didn’t seem to work so we brought the dinner to class at breakfast time. Make sense?
November 7, 2009
8:15 4 eggs, ½ cup oatmeal, celery sticks
1:30 4 ounces chicken, ½ sweet potatoe, applesauce
4 apple and almonds
6 2 slices of cheese pizza with a salad
November 8th
7:15 blueberry UMP shake
11:30 spaghetti squash, 1 cup tomatoe sauce, ½ cup ground venison
2:30 apple, small salad, ¼ cup walnuts, 1 Tablespoon of olive oil
4:45 tacos : 2 ounces cheddar cheese, 4 ounces ground beef, 1 corn chip crumbled, lettuce, ¼ cup salsa, ½ cup refried beans
7:50 UMP pumpkin pudding
November 9, 2009
5 UMP shake
8:00 1 cup oatmeal 4 eggs, spinach
11:25 green peppers, apple almonds
12:30 spaghetti squash, ½ cup tomatoe sauce, ½ cup ground venison
3 carrots, hummus
5:30 carrots, onioin, celery cooked with a roast
7:30 small salad, with 2 ounces of chicken, 1 Tablespoon olive oil dressing with vinegar
5:15 workout UMP shake
8:15 Breakfast 4 eggs, 1 peach, lettuce ½ cup coffee
10:45 prunes, raisins, almonds
1:15 Lunch 1 ¾ cup chili
3 Snack ¼ cup hummus, carrots
5 Dinner Amy’s chickpea burgers (no bun) with ketchup, ½ an acorn squash, home made applesauce, and a blend of carrots, cauliflower, and broccoli.
The chickpea burgers are fantastic. I think they are a blend of Mexican/carribean flavors. My kids love them. They never have asked what is this made from.
8 AM Breakfast- 4 scrambled eggs topped with ½ ounce of Cheddar Cheese, ¼ cup salsa
1 apple/raisin scone (homemade)
1 cup of coffee
11 AM Snack- 2 prunes
Celery sticks
¼ cup of almonds
1:15 PM lunch- 4 ounces roast chicken
½ cup pumpkin
1 apple
4:30 PM dinner- taco salad
¾ cup meat
½ cup refried beans
salad, 1 ounce of cheese, ¼ cup salsa
7:45 pumpkin pie shake
I make most everything we eat from scratch so I am not getting the preservatives, added colorings, or the extra sugars and fats. But many of the things I ate today have great alternatives you can buy. There are plenty of good salsas as well as purchasing refried beans. Yesterday I cooked the pumpkins many of us used on our Thrills and Chills workout so even that was fresh but you can buy the 100% pumpkin too. Its quick easy and delicious!
Thursday
5 AM 1 Scoop vanilla protein powder with water at training
7:30 1 whole egg, 2 eggs whites, onion, mushroom, 1 oz cheese, oatmeal
10:30 carrot, hummus
1:30 venison meatballs with homemade tomatoe sauce and shirataki noodles
5PM 4 oz pork roast, spinach salad, carrots
Don’t be fooled like I was. I went to the health food store and picked up shirataki noodles. I read only the front label. I bought the wrong kind. These were made of tofu and some flour combination. The real shirataki noodles are made up of a veggie fiber and not tofu. Don’t buy them at the store they have to be ordered online.
Wednesday
7:30 1 whole egg, 2 egg whites, onion, gr pepper, mushroom, ½ oz cheese, steel cut oats, strawberries
10:30 3 peanut butter balls
1PM 1 serving of turkey pot pie
3PM super shake
6 PM meatball sub
Tuesday
5 AM 1 scoop vanilla UMP with water at training
7:30 3 eggs, green pepper, onion, mushrooms, ½ oz cheese, 2 slices apple bread
10:30 2 prunes
12:15 3 oz roast beef, whole wheat tortilla wrap, spinach, relish, mustard, 1 slice swiss cheese
3 PM super shake
5:30 5 oz steak, asparagus
7 PM 3 peanut butter balls
Monday
5AM1 scoop vanilla UMP with water at training
7:45 2 egg omelet with steak, ham, gr pepper, onion, mushrooms, ½ oz cheese
10:45 super shake
1 PM 3 oz roast beef wrap with spinach, relish, mustard, provolone cheese
4 PM ¼ cup mixed nuts
6 PM 5 oz turkey, mashed cauliflower,
Monday
W- 1 scoop vanilla protein powder mixed with water during training
B-eggs, steak, ham, gr peppers, onions, mushrooms, ½ oz cheese omelet
s- super shake
L- roast beef, whole wheat wrap, spinach, cheese
S-mixed nuts
D- turkey, mashed cauliflower, salad
Tuesday
W- 1 scoop vanilla protein powder mixed with water during training
B- eggs, apple bread
s- prunes
L- turkey, mixed veggies
s- yogurt
D- steak, salad, carrots
Wednesday
B- eggs, peanutty corn muffin, spinach
s- chick pea cakes
L- turkey pot pie
S- hummus veggie sticks
D- pork roast
Thursday
W- 1 scoop vanilla protein powder mixed with water during training
B- eggs, steel cut oats
S- peanut butter balls
L- meatballs with sauce over shiratki noodles
S- mixed nuts
D- turkey, salad, asparagus
Friday
W- 1 scoop vanilla protein powder mixed with water during training
B- egg burrito
s- cheese stick, carrot
L- pork roast, spinach, apple sauce
S- strawberry coconut, pudding
D- salmon, veggies, salad
Saturday
B-eggs, pancakes, blueberries, no syrup, nuts
S- mixed nuts
L-D out at a friends party
S- protein pudding
Sunday
B- super shake
S- craver
L-lunch meat wrap, roast beef, ham, turkey,
S- yogurt
D- scallops, salad, veggies
S- protein pudding
Wednesday
8 AM 2 egg omelet, lemon poppy seed muffin (new recipe)
10:30 orange
1 PM 4.5 oz hamburger with ketchup and mustard, no bun. Spinach salad
3 PM hummus, gr peppers
6 PM 5 oz grilled chicken, mixed veggies, spinach salad
Thursday
Water, water, water, I was sick. L
10:30 AM 1 Cup of yogurt strawberry smoothie
11 AM apple super shake
3 PM strawberry super shake
6 PM 2 oz shrimp kabob with grilled veggies
Friday
5AM 1 scoop vanilla UMP with water at training
8AM 2 egg omelet, 1 whole wheat waffle
10:30 chocolate protein shake- several ladies from the class we’re trying them out
1 PM Caesar salad with 2 oz ham and 2 oz chicken