For the filling you will need: 1 rutabaga 5 carrots 5 medium potatoes 1 large onion 1 cup mushrooms 2-3 tbsp butter 2-3 tbsp olive oil about 6 tbsp salmon or old bay seasoning 4 tbsp flour 2 cans salmon 1 can peas 1 cup yogurt or sour cream 2 cups milk for cobbler dough you will need: 4 1/2 cups biscuit mix like bisquick 2-3 tbsp melted butter 1 cup yogurt or sour cream 1 cup milk
To make these you will need wonton wraps 1 small onion 2 small potatoes about 12 mushrooms 2-3 tbsp sweet red pepper flakes 1 tbsp Cajun seasoning 8 eggs non stick spray
It's been a great week even though I never did make it to the gym I have still managed to lose 6 lbs and stay under my calorie budget for most of the week.
For the recipe for pork n' beans and collard greens go here
for the pork and mushroom polenta recipe go here
For the Mediterranean vegan garden salad recipe go here
Fresh Produce
5 oranges
3 yellow onions
Garden Greens or Bag of Spring Salad Greens(ingredient for last weeks meal prep)
3 lbs button mushrooms
6 tomatoes
2 poblano peppers or other spicy green chili
1 bulb garlic
1 inch ginger root
1 lemon
5 small sweet potatoes
2 carrots
2 pears
1 small turnip
curry leaves
1 bunch cilantro
Fresh Meat and Dairy
1 dozen eggs
6
Plain Yogurt
1/2 gallon 1% milk
Vegan Italian Sausages(or meat)(ingredient for last weeks meal prep)
2 ham hocks(ingredient for last weeks meal prep)
1 lbs pork meat for polenta
about 2 lbs Lamb with bones
Canned Food
Special K Red Berries (ingredient for last weeks meal prep)
1 can Olives(ingredient for last weeks meal prep)
Garlic Chili Sauce (ingredient for last weeks meal prep)
Honey(ingredient for last weeks meal prep)
Bean Curd Snacks (or bbq tofu)(ingredient for last weeks meal prep)
Mayo(ingredient for last weeks meal prep)
Ketchup(ingredient for last weeks meal prep)
2 cans Tuna
1 jar marinated artichoke hearts(ingredient for last weeks meal prep)
olive oil(ingredient for last weeks meal prep)
1 bottle Italian dressing(ingredient for last weeks meal prep)
Peanut Butter
McCormick Italian Herb Grinder
vanilla extract
Chinese Yellow Noodles
Fish Broth
Soy Sauce(ingredient for last weeks meal prep)
Seaweed Soup Seasoning
Breads
Whole Wheat Bread(ingredient for last weeks meal prep)
Multigrain Dinner Rolls(ingredient for last weeks meal prep)
French Toast Swirl Bread
Dry and Bulk Ingredients
Garlic Powder(ingredient for last weeks meal prep)
Lemon Pepper(ingredient for last weeks meal prep)
1 tbsp pumpkin or sunflower seeds(ingredient for last weeks meal prep)
dried sweet red peppers(ingredient for last weeks meal prep)
1/2 cup lentils(ingredient for last weeks meal prep)
1 lbs White Beans(ingredient for last weeks meal prep)
Cajun Seasoning(ingredient for last weeks meal prep)
Black Pepper
3 cups corn grits
1 tbsp fennel seeds
1 Tbsp Italian Seasoning
2 cups whole wheat pastry flour
1 cup whole wheat flour
3 tsp baking powder
1/2 cup flax seeds
1/2 cup flax seed meal
2 cups walnuts
1/2 cup sugar
1 cup oats
steak seasoning
2 cups long grain rice
garam marsala
tumeric
cumin seeds
black caraway seeds kalonji
Indian red chili powder
Yellow lentils or split peas
You will need 2 tbsp butter 1 carrot 1 small turnip 1 small onion 2 cups mushrooms 2 cans tuna yellow noodles 1 tbsp hondashi or fish bullion 1/4 cup soy sauce 3-4 cups water 1/2 cup seaweed noodle seasoning garnish with garlic chili sauce
To make the muffins you will need
2 cups whole wheat pastry flour
1 cup whole wheat flour
1/2 cup flax seed meal
1/2 cup whole flax seeds
1/2 cup sugar
2 scoops vanilla protein powder
3 tsp baking powder
2 eggs
2 tsp vanilla extract
1 serving yogurt
1 stick of butter
2 cups milk
2 cups walnuts
2 cups blueberries
oats for garnish
Fresh Produce
4 oranges
1 yellow onions Garden Greens or Bag of Spring Salad Greens
1 red onion
2 lbs button mushrooms
6 tomatoes
1 bell pepper(ingredient for last weeks meal prep)
1 bulb garlic
3 inches ginger root(ingredient for last weeks meal prep)
1 chinese cucumber (ingredient for last weeks meal prep)
1 daikon radish (ingredient for last weeks meal prep)
1 lemon
1 bunch parsley
1 bulb fennel
1 eggplant
2 mandarin orange
9 Guavas
1 small sweet potato
1 carrot
Fresh Meat and Dairy
1 dozen eggs
1 box of butter
6 Plain Yogurt
1/2 gallon 1% milk
Breakfast Sausages(ingredient for last weeks meal prep)
Pork roast(ingredient for last weeks meal prep)
1 lb shrimp
Vegan Italian Sausages(or meat)
Vegan Beer Brats (or meat)
1 hamhock
cheddar cheese
Canned Food
Special K Red Berries (ingredient for last weeks meal prep)
Oyster Sauce (ingredient for last weeks meal prep)
1 can Olives
Capers(ingredient for last weeks meal prep)
Garlic Chili Sauce (ingredient for last weeks meal prep)
3-4 cups white or rice vinegar(ingredient for last weeks meal prep)
Honey(ingredient for last weeks meal prep)
Bean Curd Snacks (or bbq tofu)(ingredient for last weeks meal prep)
Mayo
Ketchup(ingredient for last weeks meal prep)
hoison sauce(ingredient for last weeks meal prep)
grape jelly or brown sugar and Chinese cooking wine(ingredient for last weeks meal prep)
Fivespice(ingredient for last weeks meal prep)
3 cans Tuna
1 jar marinated artichoke hearts
olive oil
1 bottle italian dressing
2 cans pasta sauce
1 box whole wheat pasta (I chose Rotini)
1 box Wheat Thins (original)
Breads
Whole Wheat Bread(ingredient for last weeks meal prep)
whole wheat hot dog buns
Multigrain Dinner Rolls
1 loaf whole wheat french bread
wonton wraps
Dry and Bulk Ingredients
Garlic Powder(ingredient for last weeks meal prep)
Lemon Pepper(ingredient for last weeks meal prep)
Chinese chow mein Noodles(or spaghetti noodles)
1 tbsp pumpkin or sunflower seeds
dried sweet red peppers
1/2 cup lentils 1 lbs White Beans
Cajun Seasoning
Adobo Seasoning
Black Pepper
Beverages
Coffee
Yogi Peach Detox
Green Tea (Tetley, Stash Ginger Peach Green Tea)
Hazelnut Sugar Free Creamer
Sugar free vanilla caramel creamer
Creamy Chocolate Sugar Free Creamer
vanilla protein powder (Dymatized Elite)
Licorice (anise) tea (Stash)
Yogi Sweet Tangerine Energy Tea
Yogi Vanilla Spice Energy Tea
Frozen Food
frozen blueberries
Cheats
1 servings Brownie Bites
McDonalds (2 Sausage and Egg McMuffins, 1 hashbrown, 1 small orange juice) Chinese Feast (2 servings Roast Duck, 1 BBQ Pork Bun, 1 Steamed Chicken and Chinese Sausage Bun, 7 Pork and Shrimp Potstickers, 7 Shrimp Dumplings (with chestnuts), 5 pork dumplings (with duck liver), 3 oz. chestnuts, 1 mango juice (with coconut jelly))
Mon
5 min Stair Stepper
15 min power yoga
15 min weight lifting
5 min squats
5 min lunges
Tue
30 Min Walking
20 min Dancing 2 hrs 10 min house cleaning
Wed
30 min walking
25 min weight lifting 5 min stair stepper
Thur 5 Min Stair Stepper
5 min weight lifting
5 min power yoga
30 min house cleaning
30 min Walking
Fri 1 hr 30 min house cleaning
5 min stair stepper
5 min weight lifting
5 min power yoga
Sat
30 min house cleaning
30 min Walking
Sun
30 Min Weight lifting
8 min stair master
15 min TRX
5 min power yoga
Beginning of the week weight: 302 lbs. End of the week weight: 300 lbs.
My Height 5'9" My Frame Large
Be sure to adjust portion sizes to your own personal height and body frame.
You will need Beer Brats Whole wheat buns 1 red onion 2 cloves garlic 1 cup mushrooms 2-3 tbsp olive oil mustard seeds caraway seeds mustard spread salt to taste
For the Salad you will need 1 bowl full garden greens or 1 bag spring mix greens 1 small sweet potato 1 medium carrot 1 can olives 1/2 cup lentils 1 package Vegan Italian sasauge 1 cup mushrooms 4 tbsps olive oil salt or pico de gallo seasoning
For the dressing you will need 1 bottle Italian dressing The Brine of a jar of marinated artichoke hearts Sweet red pepper flakes Lemon Pepper 4-6 cloves of minced garlic the juice of 1 lemon
for puttanesca:
1 lb shrimp
3 cans tuna
3 cloves garlic
1 onion
4 tbsp capers
1 jar artichoke hearts
1 can olives
2 cans spaghetti sauce
6 roma tomatoes diced
olive oil
ritoni or your choice of pasta
for grilled veggies
1 eggplant
1 fennel bulb
1 jar italian dressing
artichoke brine
6 cloves garlic
1/4 cup sweet red pepper flakes
1 tbsp lemon pepper
I do much better this week and stay well under my weekly calorie budget!
I didn't lose any more weight though i think i have hit a plateau at the moment. most people 3-6 weeks into their weight loss journey will hit a plateau due to increase blood volume, muscle tissue and bone density. I am about 5-6 weeks into my weightloss.
In this video is the salad recipe from last week
and here is the biscuit recipe from last week
Here are the delicious italian sausages i made this week
And this is this weeks blueberry waffles
and here is this weeks chinese food
Shopping List:
Fresh Produce
2 oranges
2 yellow onions
2 russet potatoes
Garlic Greens, or Green Onions(ingredient for last weeks meal prep)
Garden Greens or Bag of Spring Salad Greens(ingredient for last weeks meal prep)
Golden Beet(ingredient for last weeks meal prep)
Grapes(ingredient for last weeks meal prep)
2 red onion
2 lbs button mushrooms
3 bell peppers
zuchinni
2 tomatoes
1 bulb garlic
3 inches ginger root
1 chinese cucumber (or 3 regular cucumbers)
1 daikon radish (or 2 turnips)
Fresh Meat and Dairy
1 dozen eggs
1 box of butter
1 Plain Yogurt
1/2 gallon 1% milk
Breakfast Sausages
5 Italian sausage links
1 chicken finger
Pork roast
Canned Food
Special K Red Berries (ingredient for last weeks meal prep)
Oyster Sauce (ingredient for last weeks meal prep)
Garbanzo Beans(ingredient for last weeks meal prep)
Olives(ingredient for last weeks meal prep)
Capers or Lemon Juice(ingredient for last weeks meal prep)
Ceasar Salad Dressing(ingredient for last weeks meal prep)
1 can Black Beans(ingredient for last weeks meal prep)
Worcestershire Sauce(ingredient for last weeks meal prep)
Syrup(ingredient for last weeks meal prep)
Garlic Chili Sauce (ingredient for last weeks meal prep)
3-4 cups white or rice vinegar
Honey
Bean Curd Snacks (or bbq tofu)
Mayo
Ketchup
hoison sauce
grape jelly or brown sugar and Chinese cooking wine
Fivespice
Breads
Whole Wheat Bread
white bread (ingredient for last weeks meal prep)
French Toast Swirl Bread(ingredient for last weeks meal prep)
whole wheat hot dog buns
whole wheat tortilla
Dry and Bulk Ingredients
2 cups buttered popcorn
Garlic Powder(ingredient for last weeks meal prep)
Lemon Pepper(ingredient for last weeks meal prep)
1 Tsp Paprika
1/2 cup oatmeal (ingredient for last weeks meal prep)
Chinese chow mein Noodles(or spaghetti noodles)
4 cups biscuit dough mix
1 tbsp pumpkin or sunflower seeds
1/4 cup flaxseed meal
1/4 cup whole flaxseeds
Cheats
12 starburst (tropical)
2 servings Brownie Bites
McDonalds (Mushroom Melt, Quarter lb. with cheese, 20 piece mcnugget (with sweet n sour sauce), medium fry)
1 bag sour now and later (watermelon and cherry)
6 slices of pizza (dominos pinapple & mushroom and bacon & mushroom)
14 oz coca cola
1 lindor truffle (dark chocolate)
Mon
1 hr 35 min walking
1 hr house cleaning
15 min power yoga
15 min weight lifting
Tue
45 Min Walking
30 min weight lifting
15 min TRX
15 minute Stair Master
15 Min power yoga
Wed
1 hr water aerobics
15 min power yoga
15 min aerobics
30 min house cleaning
Thur
30 min walking
15 min Power Yoga
45 min House Cleaning
Fri
30 Min Walking
10 min bicycling
15 min power yoga
15 min weight lifting
30 squats
60 lunges
10 min core exercise
Sat
1 hr 30 min walking
Sun
30 Min Walking
5 min stair master
5 min bicycling
Beginning of the week weight: 302 lbs. End of the week weight: 302 lbs.
My Height 5'9" My Frame Large
Be sure to adjust portion sizes to your own personal height and body frame.
For the pork you will need: a pork shoulder roast hoison sauce ketchup soy sauce honey chinese 5 spice red food coloring grape jelly (or for authenticity brown sugar and chinese cooking wine)
for the cucumber salad you will need 1 Chinese cucumber or 2-3 regular cucumbers 1 large piece daikon radish or 2 turnips ginger garlic garlic chili sauce honey salt vinegar
for the noodles you will need chinese chow mein noodles or spaghetti noodles ginger garlic 1 onion 1 bell pepper 1 carrot 2 cups sliced mushrooms soy sauce sesame oil butter oyster sauce
To make waffles you will need 1 scoop vanilla whey protein 2/3 cup baking mix 1/2 cup oats 1/4 cup flax seed meal 1/4 cup whole flax seeds 1 egg 2/3 cup blueberries 2/3 cup water non stick spray
You Will Need: 5 Italian Sausage Links 2 Bell Peppers 1 onion 1 Bag Hot Dog Buns Butter 1 zucchini 2 cups mushrooms lemon pepper garlic powder basil nonstick spray
This week started out great, until that time of the month rolled around. Watch me slip up. In the end I am not too mad because I only went over my daily calories by under 1,000 calories the whole week. I definitely don't recommend this week unless you feel like cheating.
I prepare 2 different recipes this week.
The first is a Crock Pot Split Pea Soup.
And then I make a healthy Mediterranean Grilled Chicken Salad
Shopping List:
Fresh Produce
2 oranges
Celery
4 carrots
1 parsnip (optional)
2 yellow onions
6-8 yellow potatoes (ingredient for last weeks meal prep)
2-3 small turnips (ingredient for last weeks meal prep)
1 small sweet potato (ingredient for last weeks meal prep)
Garlic Greens, or Green Onions
Garden Greens or Bag of Spring Salad Greens
Golden Beet
Grapes
1 russet potato
1 red onion
1 lbs button mushrooms
Fresh Meat and Dairy
1 dozen eggs
1 bag shredded jack cheese (ingredient for last weeks meal prep)
1 pack of bacon (ingredient for last weeks meal prep)
1 box of butter
6 Plain Yogurt
1/2 gallon 1% milk
2 chinese pork sausages (ingredient for last weeks meal prep)
1 Lunchables Turkey & Cheddar
1 ham hock
1 Lb Chicken Breast
Breakfast Sausages
Canned Food
Strawberry Jelly
Special K Red Berries (ingredient for last weeks meal prep)
1 can pumpkin puree(ingredient for last weeks meal prep)
Oyster Sauce (ingredient for last weeks meal prep)
HonDashi (ingredient for last weeks meal prep)
Pickles (sweet gerkins)
Garbanzo Beans
Olives
Capers or Lemon Juice
Ceasar Salad Dressing
1 can Black Beans
Worcestershire Sauce
Syrup
Breads
White Bread
French Toast Swirl Bread
Dry and Bulk Ingredients
5 cups or about 1 large Bag Kettle Corn
Garlic Powder(ingredient for last weeks meal prep)
Lemon Pepper(ingredient for last weeks meal prep)
Italian Seasoning
McCormick Italian Herb Grinder
1/2 tsp fennel seeds
1 Tsp Paprika
2 cups oatmeal (ingredient for last weeks meal prep)
1 tbsp pumpkin pie seasoning (ingredient for last weeks meal prep)
1/2 tbsp cardamom (optional) (ingredient for last weeks meal prep)
Cinnamon
2 tbsp sliced almonds(ingredient for last weeks meal prep)
Chinese Yellow Noodles(ingredient for last weeks meal prep)
1 cup dried shiitakes(ingredient for last weeks meal prep)
1 lb split peas
1 cup white sugar
2 1/2 cups biscuit dough mix
4 tbsp pumpkin or sunflower seeds
Beverages
Coffee
Darjeeling
Black Tea
Original Coffee Creamer
Yogi Peach Detox
Green Tea (stash peach ginger, sencha)
Hazelnut Sugar Free Creamer
Sugar free vanilla caramel creamer
English breakfast tea
Orange spice tea
