Meal Planning 07.10.15 – 07.13.15

Saturday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Leftover fish (2 ounces), Cottage cheese, Fruit

Dinner: Beans (3/4 cup) and Rice (1 cup), Smashed Cauliflower (1 ounce cheese, 3 tsp of butter)

Snacks: Hummus, Celery, Fruit


Sunday

Breakfast: 1/4 cup oatmeal, 1 apple sauce, 1 tablespoon natural peanut butter

Lunch: Left over beans (1/2 cup) and rice (1 cup), Fruit

Dinner: Cauliflower Soup (2 tsp olive oil, 1 ounce cheese), corn (1/3 cup, 1 tsp butter), Talapia (3 ounces)

Snacks: HUmmus, celery, cottage cheese, fruit


Monday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Left over cauliflower soup (2 tsp olive oil, 1 ounce cheese), corn (2/3 cup, 1 tsp butter), boiled eggs (3), Fruit

Dinner: Fajitas!! (2/3 firm tofu cooked), 1/3 brown rice, stirfry vegetables,  lettuce wraps, 1 tsp olive oil for cooking

Snacks: Hummus, Celery, Cottage Cheese, Fruit


Tuesday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Leftover Fajitas (2/3 firm tofu), 1/3 brown rice, 1 tsp olive oil for cooking, fruit

Dinner: Lentils (3/4 cup cooked), quinoa (2/3 cup cooked), salad (with 2 teaspoon olive oil)

Snacks: Hummus, Celery, Cottage Cheese, Fruit, 1 ounce low fat cheese


Wednesday

Breakfast: 1/4 cup oatmeal, apple sauce, cinammon, 1 tablespoon natural peanut butter

Lunch: Left over lentils (1/2 cup), quinoa (1/3 cup), fruit

Dinner: TVP Tacos: TVP (3/4 cup, or 3 meats of whatever equals 60 calories), 2 tsp olive oil (2 fats), Corn (2/3 cup),  low fat cheese (1 ounce), vegetables, salad (1 fat)

Snacks: Hummus, Celery, Cottage Cheese, fruit


Thrusday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Left Over TVP (3/4 cup, or 3 meats of whatever equals 60 calories), 2 tsp olive oil (2 fats), Corn (2/3 cup), Greek Yogurt (3/4 cups)

Dinner: Spaghetti Squash, Homemade tomato sauce (1 fat, vegetables, TVP 2 meats)

Snacks: Hummus, Celery, Cottage Cheese, fruit


Friday

Breakfast:1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Left Over Spaghetti Squash, Homemade tomato sauce (1 fat, vegetables, TVP 2 meats), fruit

Dinner: Talapia (3 ounces), Quinoa (2/3 cup), Corn (1/3 cup, 1 tsp butter), Salad (2 tsp olive oil)

SnacksHummus, Celery, Cottage Cheese, fruit

Meal Planning 05.25.15 – 05.31.15

Monday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast

Dinner: TVP Tacos (2/3 cup cooked TVP,1 teaspoon canola oil, garlic, white onion, taco seasoning packet), 1/3 cups cooked brown rice, lettuce wraps

Snacks: Optifast, apple sauce, fruit


Tuesday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast

Dinner: Talapia (2 ounces cooked), mashed sweet potato (1/3 cup cooked, teaspoon butter), Salad

Snacks: Optifast, Cottage Cheese, navel orange


Wednesday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast

Dinner: Fajitas!! (2/3 firm tofu cooked), 1/3 brown rice, stirfry vegetables,  lettuce wraps

Snacks: Optifast, Cottage Cheese, Fruit


Thursday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast, apple sauce

Dinner: Lentils (1/2 cup cooked), quinoa (1/3 cup cooked), salad (with 1 teaspoon olive oil)

Snacks: Optifast, Cottage Cheese


Friday

Breakfast: 1/4 cup oatmeal, apple sauce, cinammon, 1 tablespoon natural peanut butter

Lunch: Optifast

Dinner: Black Bean Curry Burgers, salsa,  salad (with 1 teaspoon olive oil)

Snacks: Optifast, Cottage Cheese, navel orange


Saturday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast

Dinner: Beans (1/2 cup cooked). rice(1/3 cup cooked), salad (with 1 teaspoon olive oil)

Snacks: Optifast, Cottage Cheese, navel orange


Sunday

Breakfast:1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast, Cottage Cheese, navel orange

Dinner: Spaghetti Squash

Snacks: Optifast, 1 tablespoon natural peanut butter

Meal Planning 01/10/15 – 01/16/15

Saturday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter,

Lunch: Optifast, Cottage Cheese, navel orange

Dinner: Lentils (1/2 cup cooked), quinoa (1/3 cup cooked), salad (with 1 teaspoon olive oil)

Snacks: Optifast, 1 tablespoon natural peanut butter


Sunday

Breakfast:1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast, Cottage Cheese, navel orange

Dinner: Beans (1/2 cup cooked). rice(1/3 cup cooked), salad (with 1 teaspoon olive oil)

Snacks: Optifast, 1 tablespoon natural peanut butter


Monday

Breakfast:1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast, Cottage Cheese, navel orange

Dinner: Talapia (2 ounces cooked), mashed sweet potato (1/3 cup cooked, teaspoon butter), broccoli

Snacks: Optifast, carrots, 2 tablespoon hummus


Tuesday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast, Cottage Cheese, navel orange

Dinner: TVP Tacos (2/3 cup cooked TVP,1 teaspoon canola oil, garlic, white onion, taco seasoning packet), 1/3 cups cooked brown rice

Snacks: Optifast, carrots, 2 tablespoon hummus


Wednesday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast, Cottage Cheese, navel orange

Dinner: Fajitas!! (2/3 firm tofu cooked), 1/3 brown rice, stirfry vegetables

Snacks: Optifast, carrots, 2 tablespoon hummus


Thursday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast, Cottage Cheese, navel orange

Dinner: Black Bean Curry Burgers, salsa,  salad (with 1 teaspoon olive oil)

Snacks: Optifast, carrots, 2 tablespoon hummus


Friday

Breakfast: 1/4 cup oatmeal, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: Optifast, Cottage Cheese, navel orange

Dinner: Sweet Potato Bisque (1/3 cup roasted sweet potato, onion, garlic, nutmeg, ginger, 2 cups vegetable broth)

Snacks: Optifast, carrots, 2 tablespoon hummus

Meal Planning

As promised, this week’s meal plan:

Monday

Breakfast: 1/2 cup oatmeal, 1 tablespoon chia seeds, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: 1 cup baby carrots, 2 tablespoons plain hummus, 1 tablespoon natural peanut butter, 1 cup left over beans and rice

Dinner: Tofu Fajitas (2/3 cups firm tofu, 3 bell peppers, 1 teaspoon canola oil, garlic, white onion, fajita seasoning packet), 2/3 cups cooked Quinoa, Salad (lettuce, cucumbers, white balsamic vinegar, 1 teaspoon olive oil)

Snacks: Smoothie Smoothie (1 cup frozen fruit, 2/3 cup 0% Greek yogurt, 1 cup baby spinach, ice), 1% cottage cheese


Tuesday

Breakfast: 1/2 cup oatmeal, 1 tablespoon chia seeds, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: 1 cup baby carrots, 2 tablespoons plain hummus, 1 tablespoon natural peanut butter, left over fajitas

Dinner: TVP Tacos (1 cup TVP, 3 bell peppers, 1 teaspoon canola oil, garlic, white onion, taco seasoning packet), 2/3 cups cooked brown rice

Snacks: Smoothie (1 cup frozen fruit, 2/3 cup 0% Greek yogurt, 1 cup baby spinach, ice), 1% cottage cheese


Wednesday

Breakfast: 1/2 cup oatmeal, 1 tablespoon chia seeds, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: 1 cup baby carrots, 2 tablespoons plain hummus, 1 tablespoon natural peanut butter, left over TVP Tacos

Dinner: Carrot Soup (1 cup carrots, 1 teaspoon canola oil, garlic, white onion, 1/2 cup skim milk, powdered ginger, 2 cups vegetable broth), Salad (lettuce, cucumbers, white balsamic vinegar, 1 teaspoon olive oil), 2/3 cups cooked Quinoa

Snacks: Smoothie (1 cup frozen fruit, 2/3 cup 0% Greek yogurt, 1 cup baby spinach, ice)


Thursday

Breakfast: 1/2 cup oatmeal, 1 tablespoon chia seeds, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: 1 cup baby carrots, 2 tablespoons plain hummus, 1 tablespoon natural peanut butter, 1 cup cooked lentils mixed with quinoa

Dinner: Beans and Rice

Snacks: Smoothie (1 cup frozen fruit, 2/3 cup 0% Greek yogurt, 1 cup baby spinach, ice), 1% cottage cheese


Friday

Breakfast: 1/2 cup oatmeal, 1 tablespoon chia seeds, 1/2 cup fresh raspberries, 1 tablespoon natural peanut butter

Lunch: 1 cup baby carrots, 2 tablespoons plain hummus, 1 tablespoon natural peanut butter, left over beans and rice

Dinner: Sweet Potatoe Bisque (2/3 cup roasted sweet potato, onion, garlic, nutmeg, ginger, 2 cups vegetable broth)

Snacks: Smoothie (1 cup frozen fruit, 2/3 cup 0% Greek yogurt, ice), 1% cottage cheese

Goal Setting

I’m Paperbirdes, and this is my blog.

I recently began Partners for Healthier Weight, a weight management clinic located in Halifax, Nova Scotia. It involves 6 months of active weight loss followed by 6 months of weight management. In the active weight loss period I will be on a OptiFast liquid diet for 3 months. The Program also encourages journaling for emotional relief, dietary tracking, goal setting and tracking, as well as documentation. This year will be one where I experiment and try new techniques and skills in order to think about myself, relationships, eating, food, emotions, etc… differently, which is not exactly an easy thing to do.

I have a sidebar with my weight loss goals, but I also have other goals that I want to achieve:

  1. I want my fat percentage to drop from 54.4% to the recommended 33%.
  2. I want to shop in the “regular” stores. Mostly because I want to save money. Fat lady clothes are expensive.
  3. I currently commute to and from work with assisted bicycle. I want to sell that a use a regular commuter.
  4. I want to look in a full length mirror with pride.
  5. I want to be able to show off the amazing cheekbones I have, which are currently rounded with fat.

Everyone who is overweight or obese have issues. I don’t buy into “Calorie in and calorie out. Its easy! Why are you still fat?” mentality. I’m educated, intelligent, hard working. I know, empirically, how to loose weight. Yet, I have been overweight my entire life. So, there are issues, and I have no idea what they may be right now. I’m not one deeply wrapped in emotions, or has been subjected to abuse. I’m just Paperbirdes, the chubby toddler, the overweight child, the fat teenage, and the obese adult.

So with that said, I have some grand plans for this blog! Each week I create a menu plan (when I am still eating, that is) that I will post here. When I deviate from the plan, I will come and update. Every so often I will throw in recipes that I try and liked. I will try to blog about why I think about food in this very particular way. This is an exercise in self education, and, as much as I hate the cliche, growth.