Sunday, February 7, 2016

Weekly Menu 2 - Chicken Tacos and Taco Salad



So this round of monthly grocery shopping, the husband and I decided to prep for a week at a time instead of changing the menu out daily throughout the week which is what we did last month. See last month's meal plan HERE.

So we bought for 4 different weeks but the meals within the week stay the same, although 1 day each week I take a maintenance day at 1900 cals.

We thought this would be a good experiment to try out, and would make prep time a snap.

You see, we have two kids who are involved in sports, church, and music. Every night of the week (almost) one or the other has an practice or meeting. I usually have time to cook, but sometimes it gets a bit hectic.  The idea of getting it all ready to go ahead of time and then just grabbing to eat together sounded really nice!

You can see week #1's meal plan HERE

And here is week #2's menu from the monthly shopping trip:

Breakfast
VenusCrossing PB&J Protein Oats
313 cals – 25 g carbs – 10 g fat – 31 g protein
Lunch
4 oz chicken breast, cooked in crockpot with Rotel and taco seasoning
2 corn tortillas
Handful of baby carrots
245 cals – 28g carbs – 4g fat -26g protein
Snack
Pure Protein Chocolate Peanut Caramel Bar
190 cals – 17g carbs – 6g fat – 20 g protein
Dinner
4 oz 90% lean hamburger, cooked with taco seasoning
1/4 cup black beans
¼ white rice, cooked
1 cup baby spinach
2 tbsp plain Greek yogurt
2 tbsp salsa
391 cals – 22g carbs – 14g fat – 41g protein
Dessert
½ cup strawberries, sliced
½ cup 2% cottage cheese, unpacked
126 cals – 10 g carbs – 2 g fat – 16 g protein
TOTALS
1265 cals – 102 g carbs – 36g fat – 154g protein


I also have coffee with a tbsp of creamer in the morning as well as a couple of other supplements with a few calories, of course since those are personal preference I did not include those here.

We just picked a few meals we really like and are going to rotate through them for the month. Basically 4 breakfasts, 4 lunches, 4 snacks, 4 dinner, and 4 dessert options. We spent $503.37 for everything this month including extra options for our kids and household items like dog treats.


BREAKFAST: VenusCrossing PB&J Protein Oats

313 cals – 25 g carbs – 10 g fat – 31 g protein

I blended the oat water with spinach before cooking in the picture above. We buy the big containers of fresh spinach at Sam's Club. I freeze the spinach before it turns bad and continue using it frozen.

LUNCH: Chicken Tacos

4 oz chicken breast, cooked in crockpot with Rotel and taco seasoning
2 corn tortillas
Handful of baby carrots
245 cals – 28g carbs – 4g fat -26g protein


SNACK: Pure Protein Chocolate Peanut Caramel Bar

190 cals – 17g carbs – 6g fat – 20 g protein

See the above image, I buy these in bulk at Sam's Club with two others in the variety pack. They are really good!

DINNER: Taco Salad

4 oz 90% lean hamburger, cooked with taco seasoning
1/4 cup black beans
¼ white rice, cooked
1 cup baby spinach
2 tbsp plain Greek yogurt
2 tbsp salsa
391 cals – 22g carbs – 14g fat – 41g protein


DESSERT: Cottage cheese with Strawberries

½ cup strawberries, sliced
½ cup 2% cottage cheese, unpacked
126 cals – 10 g carbs – 2 g fat – 16 g protein


We buy the large tubs of cottage cheese, and buy frozen sliced strawberries. I defrost them in the microwave for about 30 seconds before mixing with my cottage cheese.

Next week, I will share weekly meal plan #3 for the month!
X- Liss

Sunday, January 31, 2016

Weekly Menu 1 - Chicken and Steak



So this round of monthly grocery shopping, the husband and I decided to prep for a week at a time instead of changing the menu out daily throughout the week. See last month's meal plan HERE

So we bought for 4 different weeks but the meals within the week stay the same, although 1 day each week I take a maintenance day at 1900 cals.

We thought this would be a good experiment to try out, and would make prep time a snap.

You see, we have two kids who are involved in sports, church, and music. Every night of the week (almost) one or the other has an practice or meeting. I usually have time to cook, but sometimes it gets a bit hectic.  The idea of getting it all ready to go ahead of time and then just grabbing to eat together sounded really nice!

So here is week #1's menu from the monthly shopping trip:


Breakfast
VenusCrossing PB&J Protein Oats
313 cals – 25 g carbs – 10 g fat – 31 g protein
Lunch
6 oz chicken breast
½ cup rice, cooked
¾ cup green beans
291 cals – 28 g carbs – 4 g fat – 39 g protein
Snack
Quest Coconut Cashew Protein Bar
170 cals – 23g carbs – 7 g fat – 20 g protein
Dinner
6 oz eye of round steak, cubed
1 cup sweet potato, roasted
1 cup baby kale
420 cals – 31 g carbs – 15 g fat – 38 g protein
Dessert
½ cup strawberries, sliced
½ cup 2% cottage cheese, unpacked
126 cals – 10 g carbs – 2 g fat – 16 g protein
TOTALS
1320 cals – 117 g carbs – 38 g fat – 144 g protein

We just picked a few meals we really like and are going to rotate through them for the month. Basically 4 breakfasts, 4 lunches, 4 snacks, 4 dinner, and 4 dessert options. We spent $503.37 for everything this month including extra options for our kids and household items like dog treats.



Breakfast: VenusCrossing PB&J Protein Oats

313 cals – 25 g carbs – 10 g fat – 31 g protein


I blended the oat water with spinach before cooking in the picture above. We buy the big containers of fresh spinach at Sam's Club. I freeze the spinach before it turns bad and continue using it frozen.

Lunch: 6 oz chicken breast

½ cup rice, cooked
¾ cup green beans
291 cals – 28 g carbs – 4 g fat – 39 g protein


What we did was cube up the chicken breast and sautee it with a bit of ancho chile seasoning that we picked up from Sam's Club. I made some white rice in the rice cooker, and steamed some french green beans. In the picture, I swirled a dab of Sriracha on top!

I freeze my lunches in the freezer in tupperwares. I just grab them and put them in my lunch bags in the morning before work.


Snack: Quest Coconut Cashew Protein Bar


170 cals – 23g carbs – 7 g fat – 20 g protein




You could also easily sub any 160-200 cal protein bar. My husband prefers Pure Protein bars which we can buy in bulk from Sam's Club. I really like those too!


Dinner: 6 oz eye of round steak, cubed

1 cup or 1 medium sweet potato, roasted
1 cup baby kale
420 cals – 31 g carbs – 15 g fat – 38 g protein


  What we did was roast sweet potatos in the oven at 400*F for an hour. While those were roasting, we cubed up beef eye of round steak (or roast depending on how the store labels it). We let the beef marinate in a ziploc for an hour with some all purpose meat marinade. (We used Plum Creek Marinade, but there are many other low calorie options.) We quickly seared the steak over high heat until just the outside was browned. We topped the meat with fresh baby kale to wilt over the heat of the steak. We buy the large container of fresh baby kale and the big bags of sweet potatoes at Sam's. The kale lasts in the fridge all month, the potatoes last on the counter all month.

Dessert: ½ cup strawberries, sliced

½ cup 2% cottage cheese, unpacked
126 cals – 10 g carbs – 2 g fat – 16 g protein


We buy the large tubs of cottage cheese, and buy frozen sliced strawberries. I defrost them in the microwave for about 30 seconds before mixing with my cottage cheese.

Next week, I will share weekly meal plan #2 for the month!
X- Liss

Sunday, January 24, 2016

Taco Salad and Menu for Monthly Shopping



This recipe is the FINAL one (YAY!) in a series on "A Month of Meal Plans and Groceries in 30 Minutes." - link HERE

We shop for a month at a time, for more explanation on how we do this see the above blog post link. It saves a ton of time, money, and calories from buying off plan items. The shopping list in the link above as well. Today I am going to share just what my weekly menu looks like; we repeat this menu four times for the month. We spend $500 a month and that includes extra of the food to feed both of our growing children as well as household items such as detergent.




MON
TUES
WED
Breakfast
PB Cup Shake
245 Cal – 12 F – 9 C – 28.5 P
Loaded Oatmeal
313 cal – 10 F – 25 C – 31 P
PB Cup Shake
245 Cal – 12 F – 9 C – 28.5 P
Lunch
Apple Turkey Salad
505 cal – 14 F – 41 C – 33 P
6 oz chicken
1/2 cup rice
1 cup green beans
297 cal – 4 F – 30 C – 39 P
Burrito Bowl
519 cals – 4 F - 41 C  - 47 P
Snack
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Dinner
6 oz chicken
1/2 cup rice
1 cup green beans
297 cal – 4 F – 30 C – 39 P
Burrito Bowl
519 cals – 4 F - 41 C  - 47 P
Chicken Tacos
355 cals – 5 F – 39 C – 38 P
Dessert
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
 DAY TOTAL
1455 cal – 39 F – 111 C – 152.5 P
1537 cal – 27 F -127 C – 169 P
1527 cals – 30 F – 120 C -  165.5 P



THURS
FRI
SAT
SUN – Maintenance Day
Breakfast
Loaded Oatmeal
313 cal – 10 F – 25 C – 31 P
PB Cup Shake
245 Cal – 12 F – 9 C – 28.5 P
Hashbrown Omlet
379 cal – 11 F – 23 C – 41 P
Hashbrown Omlet
379 cal – 11 F – 23 C – 41 P
Lunch
Chicken Tacos
355 cals – 5 F – 39 C – 38 P
Taco Salad 523 cals – 27 F – 24 C – 57 P
Lean Tuna Salad  365 cals – 4 F – 40 C – 47 P
Red Chili with Chicken and Beans  428 cal - 5 F
 52 C -  41 P
Snack
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Dinner
Taco Salad 523 cals – 27 F – 24 C – 57 P
Lean Tuna Salad  365 cals – 4 F – 40 C – 47 P
Red Chili with Chicken and Beans  428 cal - 5 F
 52 C -  41 P
Apple Turkey Salad
505 cal – 14 F – 41 C – 33 P
Dessert
1 cup plain fat free Greek yogurt
1/2 cup strawberries
Stevia as needed
169 cal – 0 F – 21 C – 24 P
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
1 cup plain fat free Greek yogurt
1/2 cup strawberries
Stevia as needed
169 cal – 0 F – 21 C – 24 P
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
 DAY TOTAL
1540 cals – 47 F – 126 C – 170 P
1541 cals – 52 F – 104 C – 184.5 P
1521 cals – 25 F – 153 C – 173 P
1720 cal – 39 F – 147 C – 167 P


Shopping List and Recipes HERE

Are these macros for everyone? No way. I am 5'9" and active,, If I were shorter, I would lighten up or eliminate the snacks and dessert options on all the days. My husband is 6'0" so he needs more calories even while dieting so he adds in a snack between breakfast and lunch along with more at his afternoon snack time. His macros are pretty much just increased by 25% to 2000 cals a day on a deficit day.

I serve the same exact dinners to my kids, we eat dinners every night together. They make some tweaks like they would have nachos instead of a taco salad, for example. The kids eat different things that they like at breakfast like a PB sandwich or frozen breakfast sandwich. They eat lunch at school or pack a tuna sandwich. But on the weekend, they like the omelets or oats that we eat, again we like to sit down to breakfast as a family.






Taco Salad


Serves 1

Ingredients
Baby Spinach , 2 Cups (or kale/romaine as desired)
Hamburger - 90% Lean Beef Burger, 8 ounces   
Black Beans, 0.5 cup  
Salsa, 2 TBSP
Cheddar, 0.25 cup, shredded  
Greek Nonfat Yogurt Plain, 2 TBSP
Taco Seasoning

Directions
Brown the beef as directed with taco seasoning. (I usually cook this up in bulk for the week!) Pile your lettuce of choice on your dish. Top with beef, beans, cheese, salsa, and Plain Greek yogurt. (Note- in the picture I left off the cheese to save 114 cals (and 0g Carbs - 9g F - 7g Protein))

Nutritional stats per serving

523 cals
24 g carbs
27 g fat
57 g protein

Sunday, January 17, 2016

Lean Tuna Salad



This recipe is the sixth in a series on "A Month of Meal Plans and Groceries in 30 Minutes." - link HERE

We shop for a month at a time, for more explanation on how we do this see the above blog post link. It saves a ton of time, money, and calories from buying off plan items. I will also be sharing with you a week of my eating and how I plan these recipes into my diet.



I love this simple recipe, and it is something you can whip together in a flash when you don't have much time. My kids like tuna sandwiches made with mayo or tuna salad with crackers, so the whole family can enjoy some variation.


Lean Tuna Salad

Serves 1

Ingredients
5 oz can tuna in water
1 tbsp pickle relish
2 tbsp mustard
1 cup baby kale
1 thin sandwich bread roll
10 baby carrots

Directions
Drain tuna and mix with relish and mustard. Salt and pepper as desired. (Zero calorie seasonings are great here, try lemon pepper or Greek seasoning in your tuna salad!)

On a plate, lay each half of the thin sandwich roll, top with kale leaves and then split the tuna between the rolls. Serve carrots alongside. Enjoy!



Nutritional Facts per Serving

310 cals
40 g carbs
3 g fat
34 g protein
954 mg sodium
11 g sugars

Sunday, January 10, 2016

PB Cup Protein Shake


I am back on a protein shake kick because my brother got me a Nutribullet for Christmas. Lucky for me, this protein shake also happens to be on my monthly grocery shopping list. You can take a look at it here - http://venuscrossing.blogspot.com/2015/11/a-month-of-meal-plans-and-groceries-in.html


Man, this blender is AMAZING! I thought my Kitchenaid blender was fantastic, or even my Ninja. But this machine grinds spinach into bits of nothing and makes ice into snowcone-style shaved ice. I have been so impressed. It is also made to be one cup sized, the top flips off and you can put a handle lid on. It is also super easy to clean. Pretty much perfect for anyone who makes shakes and smoothies.

So this protein shake is just about my favorite one ever. If you like chocolate and peanut butter, you will love it. It takes like a milkshake, no way shape or form healthy LOL


PB Cup Protein Shake

Serves 1

Ingredients
1 scoop chocolate whey powder (I used Optimum Nutrition Gold Standard Whey)
1 cup unsweetened almond milk
1 handful ice
1 tbsp creamy peanut butter (I used Jif) * you can also sub 2 tbsp PB2 powder to saved cals
*optional but not shown* 1 handful or 1 cup fresh spinach (or you can use frozen) - promise you cannot taste it!

Directions
Place all the ingredients into blender and enjoy!






Nutritional Facts per Serving

(as made as pictured with regular PB and no spinach)

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 245
% Daily Value *
Total Fat 12 g18 %
Saturated Fat 2 g11 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 40 mg13 %
Sodium 350 mg15 %
Potassium 60 mg2 %
Total Carbohydrate 9 g3 %
Dietary Fiber 27 g108 %
Sugars 4 g
Protein 29 g57 %
Vitamin A10 %
Vitamin C0 %
Calcium53 %
Iron8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Nutritional Facts per Serving

(as made with PB2 and spinach)
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 205
% Daily Value *
Total Fat 6 g9 %
Saturated Fat 1 g5 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 40 mg13 %
Sodium 398 mg17 %
Potassium 227 mg6 %
Total Carbohydrate 11 g4 %
Dietary Fiber 29 g115 %
Sugars 3 g
Protein 31 g62 %
Vitamin A66 %
Vitamin C14 %
Calcium56 %
Iron10 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.