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Maccionoiadha Beansidhe's Diet Menu

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#1 MacCionoadha BeanSidhe

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Posted 25 March 2018 - 05:01 PM

I am planning to start a diet next week and thought I would share. Is there anyone who would like to diet with me? I will post a weekly menu. All the recipes are for two servings.


WEEK 1

Daily Exchanges: 3 Fruit, 2 Vegetable, 2 Dairy, 2 Bread, 3 Fat, 6 Protein

Day 1

Breakfast
1/2 cup fruit juice
3/4 oz cold cereal
1 cup non-fat (skim) milk
Coffee or tea (I recommend herbal)

Lunch
*Cottage Cheddar Puff*
tossed salad with lemon juice and herbs
4 Melba Toast slices
1/2 cup fruit
Water or club soda

Snack
1 cup melon

Dinner
*Broiled Veal Chops*
1/2 cup steamed sliced carrot
Mixed green salad with 2 tsp vinaigrette
Coffee or Tea

Snack
1/2 cup nonfat yogurt


* Cottage Cheddar Puff* Exchanges: 2 Protein
1/3 cup cottage cheese
1 oz Cheddar cheese, shredded
2 eggs, separated
1 tsp minced onion
1 tsp Dijon-style mustard
Dash of Worcestershire sauce
Nonstick cooking spray

Preheat oven to 375°F. Spray two 10-oz custard cups with cooking spray; set aside.
In a blender container combine cheeses, egg yolks, onion, mustard and Worcestershire sauce and process until smooth, scraping down sides of bowl as necessary; set aside.
In a small mixing bowl beat egg whites until stiff, but not dry; fold 1/3 of cheese mixture into beaten egg whites, then fold in remaining cheese mixture. Spoon half of batter into each sprayed cup; place cups on baking sheet and bake until puffs are golden brown, about 25 minutes.


* Broiled Veal Chops* Exchanges: 4 Protein, 1 Fat
2 veal loin chops (6 oz each)
1/4 tsp crushed rosemary leaves, divided
1/8 tsp black pepper, divided
2 tsp margarine, divided
1 tsp lemon juice, divided
1/4 tsp sea salt (optional)

Sprinkle 1 side of each veal chop with 1/4 each of the rosemary and pepper; place in jelly-roll pan. Dot each chop with 1/2 tsp margarine and sprinkle each with 1/4 tsp lemon juice; broil 6-inches from heat source for 5 minutes.
Turn chops over and sprinkle with remaining rosemary, pepper, and lemon juice; dot each with remaining margarine and broil until lightly browned, 4 to 5 minutes. If desired sprinkle with sea salt; serve topped with accumulated pan juices.


Day 2

Breakfast
1/2 cup fruit salad
1/3 cup cottage cheese
1 slice bread
1/2 cup nonfat (skim) milk
Coffee or tea

Lunch
2 oz cooked chicken
*Marinated Pepper Salad*
1 slice bread
1 orange
1 cup nonfat (skim) milk

Snack
1/4 cup celery sticks
1/4 cup carrot sticks
2 tbsp fat-free ranch dressing

Dinner
3 oz cooked fish
*Quick Spinach Sauté*
Tossed salad with lemon juice and herbs
Coffee or teas

Snack
*Black Cow*


*Marinated Pepper Salad* Exchanges: 3½ Vegetable, 1 Fat
2 tsp olive oil
1/2 cup onion, thinly sliced
1 garlic clove, minced
1½ cups each green and red bell peppers, sliced thinly
2 tsp red wine vinegar
1½ tsp drained capers
Dash each oregano leaves, black pepper, and Stevia

In a 9-inch nonstick skillet heat oil; add onion and sauté briefly (just until onion is tender-crisp). Add sliced peppers and toss lightly; cover and cook until peppers are tender-crisp. 3 to 5 minutes.
Transfer vegetable mixture to a medium, non-reactive bowl; add remaining ingredients and toss. Cover and refrigerate for at least 2 hours before serving. Rhis recipe makes 2 servings.


*Quick Spinach Sauté* Exchanges: 4 Vegetable 1 Fat (or 1½ Fat: if using recipe variation)
1 tsp olive oil
1/8 tsp garlic clove, minced
12 oz fresh spinach leaves, washed thoroughly and drained
Dash of sea salt and black pepper

In a 10-inch skillet heat oil; add garlic and sauté just until garlic begins to turn golden. Add spinach, salt and pepper and cool, frequently stirring, until spinach is cooked, about 5 minutes.
Recipe Variation: Sprinkle cooked spinach with 2 tsp grated Parmesan cheese.


*Black Cow* Exchanges: 1 Fruit, 1/2 Dairy
2 cup diet root beer
6 oz vanilla dietary frozen dessert
2 tbsp low-fat whipped topping

Chill tall glasses. Pour into each 1 cup of root beer; scoop in 3 oz of frozen dessert and top with 1 tablespoon of whipped topping. Serve with a straw and long-handled spoon.


Day 3

Breakfast
1/2 cup fruit
1/2 oz cooked cereal
1 cup non-fat (skim) milk
Coffee or tea (I recommend herbal)

Lunch
Garden Cottage Cheese Salad*
1/2 cup each celery sticks and red bell pepper strips
4 Melba Toast slices
Coffee or tea

Snack
1/2 cup low-fat/nonfat yogurt

Dinner
Easy Beef Liver Sauté*
1/2 cup steamed cauliflower florets
Lettuce wedges with 2 tsp vinaigrette
1 small orange, tangerine, murcott or clementine
Coffee or Tea

Snack
1/2 cup pineapple


*Garden Cottage Cheese Salad* Exchanges: 2 Protein; 1 3/4 Vegetable
1 1/3 cup cottage cheese
1/2 cup cucumber, pared, seeded and diced
1/4 cup watercress, chopped
1/4 cup carrot, coarsely grated
2 tbsp canned pimiento, drained and sliced
2 tbsp onion, minced
1/2 tsp Dijon-style mustard
1/8 tsp white pepper
1/8 tsp Worcestershire sauce
4 Iceberg lettuce leaves
2 pimento strips, for garnish

In a bowl combine all ingredients, except lettuce and 2 pimiento strips; mix well. Line each of 2 salad plates with 2 lettuce leaves and spoon half of the cheese mixture onto each portion of lettuce; garnish each serving with a pimiento strip.


* Easy Beef Liver Sauté* Exchanges: 4 Protein, 3 Vegetable
2 tsp margarine
10 oz liver, cut into 3 x 1-inch strips
1 cup onions, sliced thin
2 medium tomatoes, blanched, peeled, and cut into wedges
1 tsp sea salt
1/4 tsp black pepper
Fresh parsley, chopped for garnish

In 12-inch nonstick skillet heat margarine over medium heat, until bubbly and hot. Increase heat and add liver and onions and sauté, occasionally stirring, until liver is brown and onions are tender; about 5 minutes. Reduce heat and add tomatoes, salt, and pepper; cook, occasionally stirring until tomatoes are thoroughly heated. Serve garnished with parsley.

Sprinkle 1 side of each veal chop with 1/4 each of the rosemary and pepper; place in jelly-roll pan. Dot each chop with 1/2 tsp margarine and sprinkle each with 1/4 tsp lemon juice; broil 6-inches from heat source for 5 minutes.
Turn chops over and sprinkle with remaining rosemary, pepper, and lemon juice; dot each with remaining margarine and broil until lightly browned, 4 to 5 minutes. If desired sprinkle with sea salt; serve topped with accumulated pan juices.


Day 4

Breakfast
1/2 cup Orange juice
1/3 cup cottage cheese
6 sesame Melba Rounds
1 cup nonfat (skim) milk
Coffee or tea

Lunch
*Tuna Salad with Lemon-French Dressing*
1/2 cup each carrot sticks and cucumber slices
1 slice bread
1 tsp margarine
Sparkling mineral water with a lemon slice

Snack
1 cup skim milk

Dinner
3 oz cooked chicken
6 steamed broccoli spears
Tossed salad with 1 tsp vinaigrette
*Blender Apple Sauce*
Coffee or tea

Snack
1/2 cup fruit


*Tuna Salad with Lemon-French Dressing* Exchanges: 2 Protein, 3 Vegetable, 1 Fat
2 medium tomatoes, chopped
8 Romain lettuce leaves, torn into 1/2-inch pieces
4 oz canned tuna. drained and flaked
1 tbsp scallion, chopped
2 tsp olive oil
1/2 tsp Dijon-style mustard
1 tbsp lemon juice
1½ tsp red wine vinegar
1½ tsp water
1/8 tsp sea salt
1/8 tsp black pepper
3 tsp fresh parsley, chopped

In a salad bowl combine tomatoes, lettuce, tuna, and scallion. In a small bowl combine oil, and mustard and whip until creamy; add lemon juice, vinegar, water, salt and pepper and stir to combine. Pour dressing over tuna mixture and toss; sprinkle with parsley and serve.
Variation: Substitute 2 Belgian endives (about 3 oz each), sliced into 1/2-inch pieces for lettuce.


*Blender Apple Sauce* Exchanges: 1 Fruit
2 small apples, peeled, cored and chopped
2 tbsp lemon juice
Stevia equal 2 tsp sugar
Dash ground cinnamon (optional)

In a blender container combine apple and lemon juice and process until smooth (when necessary, stop the machine and using a rubber scraper, scrape apple from the sides into the bottom of the container). Stir in Stevia and if desired, cinnamon. Serve immediately or cover an refrigerate until chilled.


Day 5

Breakfast
1 cup melon
3/4 oz cold cereal
1 cup skim milk
Coffee or tea

Lunch
2 oz Swiss cheese
*Spinach-Mushroom Salad*
4 Melba toast slices
1 tsp margarine
1/2 c fruit salad

Snack
1/2 cup pineapple

Dinner
*Shrimp Scampi*
1/2 cup steamed whole green beans
1/2 cup cooked mushrooms, sliced
Tomato slices on lettuce leaves with lemon juice and herbs
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Spinach-Mushroom Salad* Exchanges: 4 Vegetable, 1 Fat
3 cups spinach, washed thoroughly and drained
1 cup mushrooms, sliced thinly
3 tbsp lemon juice
2 tsp olive oil
1/2 tsp basil leaves
Stevia equal to 1/2 tsp sugar
1/2 garlic clove, minced
1/4 tsp black pepper
1/4 tsp Dijon-style mustard
1/8 tsp sea salt

In a small bowl combine spinach and mushrooms. In a little bowl combine remaining ingredients; pour over spinach mixture and toss gently to combine.


*Shrimp Scampi* Exchanges: 4 Protein, 1 Fat
10 oz medium shrimp, shelled and deveined
1½ tbsp lemon juice
1½ tsp plus 1/2 tsp margarine, melted
1 large or 2 small garlic cloves, minced
¼ tsp sea salt
¼ black pepper
¼ tsp paprika
Parsley for garnish

Preheat broiler. In each of 2 individual flame-proof casseroles (or use one shallow 2-quart casserole) arrange 5 oz shrimp. In a small bowl combine remaining ingredients except for the parsley; pour 1/2 the mixture over each portion of shrimp and toss to coat. Broil 3 to 4-inches away from heat source until shrimp are golden brown, 1 to 2 minutes. Serve garnished with parsley.


Day 6

Breakfast
1/2 cup fruit salad
*Puffy Cheese Omelet*
1 slice bread
3/4 cup skim milk
Coffee or tea

Lunch
*Grilled Salmon Salad*
1 (1 oz) roll
Coffee or Tea

Snack
1/2 cup fruit

Dinner
*Chicken Curry*
1/2 cup steamed zucchini slices
Tossed salad with 1 tsp vinaigrette
Coffee or tea

Snack
1 cup skim milk

*Grilled Salmon Salad* Exchanges: 1 Fruit, 1 Vegetable, 3 Protein, 1/2 Fat
1/4 cup frozen orange juice concentrate, thawed
1 tbsp plus 1½ tsp cider, white wine or rice wine vinegar
1½ tsp olive oil
1 tbsp fresh basil, chopped (or 1½ tsp dried)
8 oz salmon fillet (about 1-inch thick)
4 cups torn mixed greens
3/4 cup strawberries, sliced
12 thinly sliced cucumber, cut in half
1/8 tsp black pepper

Whisk together juice concentrate, vinegar, basil and olive oil. Reserve 2 tbsp juice concentrate mixture. Prepare grill for direct grilling or broiler to high. Grill/broil salmon, skin side down over medium coals 5 minutes. Turn and grill/broil 5 minutes more or until fish flakes easily with a fork, frequently brushing with reserved juice concentrate mixture. Cool slightly.

Toss greens together with strawberries and cucumber slices. Place on two serving plates. Remove skin from salmon. Break salmon into chunks. Arrange salmon on greens mixture. Drizzle with remaining juice concentrate mixture. Sprinkle with pepper.


*Chicken Curry* Exchanges: 4 Protein, 1 Fat
1/2 cup plain low-fat yogurt
2 garlic cloves, minced
1 tsp curry powder
1/4 tsp ground coriander
1/4 tsp ground ginger
1/4 tsp sea salt
Dash ground red pepper
1 lb chicken parts, skinned
2 tsp vegetable oil
1/2 cup onion, chopped
1 cup tomatoes, diced
1 bay leaf

In bowl combine yogurt and seasonings; add chicken parts, turning to coat. Let stand at room temperature for 30 minutes.
In 12-inch skillet heat oil; add onion and sauté until lightly browned. Add tomatoes and bay leaf and let simmer for 5 minutes; add chicken and marinade mixture and stir to combine. Bring mixture to a boil. Reduce heat, cover, and turn once or twice and allow to simmer, until chicken is tender about 30 minutes, remove bay leaf before serving.


Day 7

Breakfast
1/2 cup juice
3/4 cup cold cereal
1 cup skim milk
Coffee or tea

Lunch
2 oz cooked chicken with 1½ tsp low-fat mayonnaise
*Cucumber-Orange Salad*
1 slice bread
Coffee or tea

Snack
1 cup melon

Dinner
*Apple, Onion, and Chops
1/2 cup steamed cauliflower and broccoli florets
Mixed green salad with lemon juice and herbs
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Cucumber-Orange Salad* Exchanges: 1 ¼ Vegetable, 1 Fat
1 medium cucumber, scored and thinly sliced
1 small orange (or tangerine, murcott, etc.), peeled and sectioned
2 tbsp Spanish onion, minced
1 tbsp lemon juice
1/2 tsp sea salt
1/4 tsp black pepper
1 tsp olive oil (or any other oil)
Lettuce leaves

In a medium bowl combine cucumber, orange sections, and onion. In a small bowl combine remaining ingredients except for lettuce; pour over salad and toss to coat. Cover and refrigerate for 1 hour. Serve on a bed of lettuce leaves.


*Apple, Onion and Chops* Exchanges: 4 Protein, 1 Fat
2 pork loin chops (6 oz each)
2 tsp Dijon-style mustard
2 tsp margarine
1 small apple, cored, peeled and thinly sliced
1/2 cup onion, sliced
1/2 tsp ground savory
Parsley to garnish

Preheat broiler. Spread each side of pork chop with 1/2 tsp mustard; set chops on rack in broiling pan and broil, turning once until browned and done to taste.

While chops are broiling, in a small nonstick skillet heat margarine over medium heat until hot and bubbly; add apple and onion slices and sauté the onion until slightly browned. Reduce heat to low and sprinkle with savory; cover pan and cook, occasionally stirring, until apples are soft.

To serve, transfer pork chops to warm serving plate; top with apple mixture and garnish with parsley.

Edited by MacCionoadha BeanSidhe, 25 March 2018 - 05:05 PM.

Aquène kah nahonnushagk(Peace and farewell),
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#2 KlaineyGStudy

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Posted 25 March 2018 - 06:38 PM

It sounds very healthy :)
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#3 wickedliz

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Posted 26 March 2018 - 04:16 AM

I started the ketogenic diet in January and have lost almost 30lbs, 5 inches on my waist and 4 pant sizes. Your menu sound a lot more delicious than what I am aloud to eat. I stay under 20g carbs per day, but I can have 127g of good fats and 60g of proteins. Which means I can have eggs and bacon cooked in butter but I am forbidden to eat a slice of whole wheat toast. :(   I can't follow the same diet you are on but I will still share recipes and be a diet buddy! Good luck!

#4 KlaineyGStudy

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Posted 26 March 2018 - 06:40 AM

View Postwickedliz, on 26 March 2018 - 04:16 AM, said:

I started the ketogenic diet in January and have lost almost 30lbs, 5 inches on my waist and 4 pant sizes. Your menu sound a lot more delicious than what I am aloud to eat. I stay under 20g carbs per day, but I can have 127g of good fats and 60g of proteins. Which means I can have eggs and bacon cooked in butter but I am forbidden to eat a slice of whole wheat toast. :(   I can't follow the same diet you are on but I will still share recipes and be a diet buddy! Good luck!

Congratulations :D
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#5 Vlawde

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Posted 26 March 2018 - 09:49 AM

I do the Atkins induction phase most weekdays and do what I want weekends. Still have to exercise though.
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#6 MacCionoadha BeanSidhe

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Posted 28 March 2018 - 08:09 PM

Congratulations wickedliz!

Aquène kah nahonnushagk(Peace and farewell),
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#7 MacCionoadha BeanSidhe

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Posted 31 March 2018 - 07:08 PM

Here's week #2 of the diet, but tomorrow I'll be having a cheat day due to an Easter noon dinner.


WEEK 2

Daily Exchanges: 3 Fruit, 2 Vegetable, 2 Dairy, 2 Bread, 3 Fat, 6 Protein

Day 1

Breakfast
1 small orange
1/3 cup cottage cheese
1/2 cup skim milk
Coffee or Tea

Lunch
2 oz baked ham
1 small roll
1/2 cup roasted asparagus with pepper & onion
1/4 cup corn
1/4 cup blueberry crumble
1/4 cup vanilla ice cream
Sparkling mineral water with lemon slice

Snack
1 tangerine

Dinner
*Crab and Potato-stuffed Peppers*
6 medium steamed asparagus spears
Tossed salad with 1½ tsp French salad dressing
Coffee or tea

Snack
1/2 cup *Frozen Berry-Banana Yogurt*


*Frozen Berry-Banana Yogurt* Exchanges: 1 Fruit, 1 Dairy
1/2 envelope (1½ tsp) unflavored gelatin
2 tbsp water
2 cups strawberries
1 medium banana, peeled and cut into chunks
2 cups plain low-fat yogurt
Stevia,equal to 4 tsp sugar
1/4 tsp vanilla extract

In small saucepan sprinkle gelatin over water and let stand to soften; cook over low heat, stirring constantly, until gelatin is completely dissolved.
In blender container combine strawberries, banana, and dissolved gelatin and process until smooth; add yogurt, Stevia, and vanilla and process until combined. Pour mixture into shallow metal 1½-quart pan; cover and freeze, stirring every 30 minutes, until mixture is the consistency of ice cream. Makes 4 servings.


*Crab and Potato-Stuffed Peppers* Exchanges: 4 Protein, 1 Carbohydrate
2 medium green bell peppers, cut lengthwise into halves, seeded, and blanched
4 oz frozen crab meat, thawed and thoroughly drained, flaked
3 oz Cheddar Cheese, shredded and divided
1 cup onions, diced and steamed
1 cup skim milk
2/3 cup instant mashed potato flakes
1 egg, beaten
2 tsp margarine, melted
Nonstick cooking spray
Parsley sprigs to garnish

Set pepper halves on paper towels and let drain and cool. In small bowl combine crab meat, 1 oz cheese and remaining ingredients (except parsley), stirring to thoroughly combine; let stand 5 minutes.
Preheat oven to 375°F. Spoon 1/4 of crab mixture into each pepper half; sprinkle each with 1/2 oz shredded cheese.
Spray 2-quart casserole with nonstick cooking spray; set pepper halves in casserole and bake until stuffing is firm and cheese is brown, 25 to 30 minutes. Serve garnished with parsley springs. Makes 2 servings.


Day 2

Breakfast
*Apricot-Glazed Banana Muffins*
1 cup skim milk
Coffee or tea

Lunch
*Zucchini-ham Frittata*
Mixed green salad with lemon juice and herbs
6 sesame Melba rounds
1 cup melon
Coffee or tea

Snack
1 cup skim milk

Dinner
4 oz poached salmon
1/2 cup sliced carrots
*Spinach-Mushroom Salad*
Coffee or tea

Snack
1/2 cup applesauce


*Apricot-Glazed Banana Muffin* Exchanges: 1 Carbohydrate, 1 Fruit, 1 Fat
1 medium banana, peeled and cut in half crosswise, then cut each half in half lengthwise
1 raisin English muffin, split in half
2 tsp margarine, melted
2 tsp whole fruit apricot spread, melted
Ground cinnamon

Place muffin halves on broiling pan and top each half with 2 banana quarters and drizzle with melted margarine. Brush each banana quarter with 1/2 tsp apricot spread and sprinkle with dash of cinnamon; broil until well heated. Makes 2 servings (1/2 muffin each).


*Zucchini-Ham Frittata* Exchanges: 2 Protein, 3/4 Vegetables, 1 Fat
4 eggs
1/4 cup water
1/8 tsp of black pepper
1/8 tsp garlic powder
1/2 cup onions, chopped
1 cup zucchini, sliced into 14 inch slices
2 oz prosciutto, chopped (or cooked smoked ham)
2 oz mozzarella cheese (Fontina), shredded

In small bowl combine eggs, water, and seasonings; set aside.
In 9-inch nonstick skillet that has a metal or removable handle, heat heat margarine until bubbly and hot; add onion and sauté until translucent.
Add zucchini and sauté until fork tender, 5 to 7 minutes; add crab meat and cook over medium heat, stirring occasionally, for 2 minutes. Pour egg mixture over zucchini mixture, stirring quickly to combine before eggs begin to set; sprinkle with cheese and cook until bottom of frittata begins to set.
Transfer skillet to broiler and broil until frittata is puffed and lightly browned slide frittata onto warmed platter and serve immediately.


*Spinach-Mushroom Salad* Exchanges: 4 Vegetable, 1 Fat
3 cups spinach leaves, well washed and drained
1 cup mushrooms, cleaned and sliced thinly
2 tbsp lemon juice
2 tsp olive oil
1/2 tsp basil leaves
Stevia equal to 1/2 tsp sugar
1/2 clove garlic, minced
1/4 tsp black pepper
1/4 tsp Dijon-style mustard
1/8 tsp sea salt

In salad bowl combine spinach and mushrooms. In a small bowl combine remaining ingredients; pour over spinach mixture and toss to gently combine. Makes 2 servings.


Day 3

Breakfast
1/2 cup fruit
3/4 cup cold cereal
3/4 cup skim milk
Coffee or tea

Lunch
*Scallion Appetizers*
2/3 cup cottage cheese
Tossed salad with1½ tsp vinaigrette
Coffee or tea

Snack
1/2 cup fruit

Dinner
4 oz cooked liver
*Twice-Baked Creamy Potatoes*
1/2 cup steamed sliced mushrooms and green bell pepper rings
1 cup strawberries
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Scallion Appetizers* Exchanges: 1/2 Protein, 1/4 Vegetable
2 tsp margarine
1/2 tsp Dijon-style mustard
8 large scallions, about 5-inches long (white portion and some green)
2 oz sharp Cheddar cheese, shredded

In small bowl combine margarine and mustard, stir to form a paste; spread white and part of green portion of each scallion with 1/8 of mixture. Roll each scallion in cheese, then place in palm of hand and squeeze to tightly secure cheese. Arrange on serving plate, cover, and refrigerate until chilled.


*Twice-Baked Creamy Potatoes* Exchanges: 1 Carbohydrate, 1 Fat, 1/4 Dairy
2 potatoes (3 oz each), well scrubbed and baked
1/4 cup plain low-fat yogurt
2 tsp margarine, melted
1 tsp chives, chopped
Dash sea salt
Dash white pepper

Preheat oven to 350°F. Cut each baked potato in half lengthwise. Scoop out pulp from 2 halves into a bowl, leaving firm shells; reserve shells. Scoop pulp out of remaining 2 halves, discard skins; mash pulp until smooth. Add remaining ingredients and stir to combine. Spoon half of potato mixture into each reserved shell; transfer to baking sheet and bake thoroughly heated, about 20 minutes.


Day 4

Breakfast
1/2 medium banana
1/3 cup cottage cheese
1/2 small bagel
1 cup skim milk
Coffee or tea

Lunch
*Asparagus-Chili Dip*
Assorted vegetable sticks
2 oz cooked chicken
4 Melba toast slices
1 small orange
Club soda

Snack
1/2 cup pineapple

Dinner
*Tuna Provençale8
1/2 cup steamed whole green beans
Tossed salad with 1½ tsp Italian salad dressing
Coffee or tea

Snack
1 cup skim milk

*Asparagus-Chili Dip* Exchanges: 1 1/8 Vegetable, 1 Fat Variation: add 1/2 Dairy
12 asparagus spears, cooked and chopped
2 tbsp canned mild green chilies, drained
1 tbsp red onion, chopped
2 tsp olive oil
2 tsp lemon juice
1/2 tsp sea salt
1/2 garlic clove, minced
Dash ground nutmeg
Dash black pepper

In blender container or work bowl of food processor combine all ingredients and process until smooth.Refrigerate, covered, until chilled.
Variation: Add 1/2 cup plain low-fat yogurt to processed ingredients and stir to combine.


*Tuna Provençale* Exchanges: 4 Protein, 6 Vegetable, 1 Fat
2 cups eggplant, peeled and cut into 1/2-inch dice
1 tsp sea salt
1/2 tbsp + 1/2 tsp olive oil
1 cups onions.sliced
1 garlic cloves, minced
2 cups canned crushed tomatoes
1 cups green bell peppers, sliced thin
1 cups water
1/2 tsp fresh basil leaves (1/4 tsp dried)
1/4 tsp fresh oregano leaves (1/8 tsp dried)
1/4 tsp black pepper
8 oz canned tuna, drained and flaked
1/2 tbsp fresh parsley, chopped (3/4 tsp dried)

In paper towel lined colander set over a bowel/dish, arrange eggplant in single layer and sprinkle with salt; let stand 30 minutes, then pat dry and set aside.
In 4-quart saucepan heat oil; add onions and garlic and sauté until onions are translucent. Add eggplant, tomatoes, green bell peppers, water, basil, oregano and black pepper; cover and let simmer, stirring occasionally, for 35 minutes. Stir in tuna and cook for 5 minutes more. Serve sprinkled with parsley. Makes 2 servings


Day 5

Breakfast
1 cup strawberries
1/2 cup cooked cereal
1/2 cup skim milk
Coffee or tea

Lunch
3 oz cooked chicken
*Marinated Green Bean Salad*
1/2 cup fruit
1/2 cup skim milk
Coffee or tea

Snack
1/2 cup low-fat yogurt

Dinner
*Apple-Pork Chop Bake*
1/2 cup steamed cauliflower florets
Mixed greens salad with lemon juice and herbs
Coffee or tea

Snack
1/2 cup fruit salad


*Marinated Green Bean Salad* Exchanges: 1/2 Protein, 4¼ Vegetable, 1½ Fat
4 cups whole green beans
1 cup water
1/4 cup onion, diced
2 tbsp capers, drained
2 tbsp fresh lemon juice
1 tbsp olive oil
1 tbsp red wine vinegar
1 tsp fresh oregano leaves (1/2 tsp dried)
1/4 tsp sea salt
1/4 tsp powdered mustard
1 egg, hard cooked and chilled

Snap off and discard ends of beans. In 2-quart saucepan bring water to a boil; add beans and onions and cook until beans are tender-crisp, 5 to 8 minutes. Drain well.
In 1½ or 2-quart bowl combine remaining ingredients except egg; add warm beans and toss to coat. Cover and refrigerate overnight or for at least 2 hours.
Just before serving, chop hard-cooked egg; toss salad again and sprinkle with egg.


*Apple-Pork Chop Bake* Exchanges: 3 Protein, 2 Carbohydrate, 1/4 Vegetable, 1/2 Fat, 1 Fruit
2 pork shoulder chops (5 oz each)
1/4 tsp sea salt, divided
1/8 tsp black pepper divided
1/8 tsp rubbed sage, divided
1 tsp. olive oil
1/4 cup onion, diced
6 oz yams, parboiled, peeled and cut into 1/4-inch thick slices
1 small apple, cored, peeled and cut into 1/4-inch thick wedges
1/4 cup water

On rack in broiling pan broil pork chops, turning once, until rare. Sprinkle with 1/8 tsp salt, 1/8 tsp black pepper, and the sage; set aside
Preheat oven to 350°F. In small skillet heat oil; add onion, and sauté until translucent. Spread sautéed onion over bottom of shallow square 2-quart casserole; top with sliced yams and sprinkle with remaining sea salt, and black pepper. Top yams with apple wedges, then pork chops; add water and cover casserole. Bake for 45 minutes. Remove cover and bake until pork is fork-tender, about15 minutes longer. Makes 2 servings.


Day 6

Breakfast
1 small orange
1/3 cup cottage cheese
1/2 cup skim milk
Coffee or tea

Lunch
2 hard cooked eggs
1½ tsp low-fat mayonnaise
1 cup assorted vegetable sticks
1/2 small bagel
1/2 cup skim milk
Coffee or tea

Snack
1/2 cup fruit salad

Dinner
*Turkey Cutlet with Victory Garden Gravy*
1 small roll (1 oz)
1 cup strawberries
Coffee or tea

Snack
*Chocolate Shake8

*Turkey Cutlet with Victory Garden Gravy* Exchanges: 4 Protein, 2 Vegetable, 1 Fat
18 oz turkey cutlets (9 oz each)
1/4 cup skim milk
1½ tbsp flour
7½ oz low/no sodium added chicken broth
1 cup broccoli florets
1/4 cup plum tomatoes, chopped
1½ tbsp fresh parsley, chopped
1/8 tsp sea salt
1/8 tsp black pepper
1½ tbsp olive oil
1 tbsp Parmesan cheese, grated

Whisk together milk and flour in a small bowl. Combine milk mixture and chicken broth in a large saucepan. Bring to a boil over medium-high heat, stirring constantly. Reduce heat to low; add broccoli. Simmer 5 minutes. Stir in tomatoes, parsley, salt and pepper. Heat oil in separate large skillet over medium heat until hot. Cook cutlets 2 to 2/½ minutes on each side or until no longer pink in center. Serve with gravy. Sprinkle with Parmesan cheese.


*Chocolate Shake* Exchanges: 1 Fruit, 1 Dairy
1 cup skim milk
6 oz chocolate dietary frozen dessert
2 tsp reduced calorie chocolate flavored syrup (30 calories per tbsp)
1/2 tsp vanilla extract

in blender container combine all ingredients and process until smooth, about 1 minute. Serve immediately or cover and chill in freezer for 1 to 2 minutes, then process again.


Day 7

Breakfast
1/2 medium banana
3/4 oz cold cereal
3/4 cup skim milk
Coffee or tea

Lunch
*Cheese-Stuffed Celery Appetizer*
2 oz tuna
Tossed salad with 1 tsp vinaigrette
1 cup melon
Club soda

Snack
1/2 cup applesauce

Dinner
4 oz cooked chicken
3 oz mashed potatoes(using chicken broth instead of milk)
*Cauliflower-Pimiento Salad*

Snack
1 cup non-fat yogurt


*Cheese-Stuffed celery Appetizer* Exchanges: 1 Protein, 1¼ Vegetable
1/8 cup celery, minced
1/8 cup scallions, minced
2 oz extra-sharp Cheddar cheese, shredded
1/2 tsp Dijon-style mustard
Dash garlic powder
Dash Worcestershire sauce
1/4 cup plain low-fat yogurt
4 celery ribs
Nonstick cooking spray

Spray top half of double boiler with nonstick cooking spray; add minced celery and scallions, cover, and cook over low heat until celery is tender, stirring occasionally to prevent sticking or burning. Place pan over hot water and add cheese, mustard, garlic powder and Worcestershire sauce to vegetable mixture; cook stirring constantly, until cheese is melted.
Spoon yogurt into a bowl and using a wire whisk gradually stir in cheese mixture, stirring until thoroughly blended; cover and refrigerate until firm.
To serve fill each celery rib with 1/4 of cheese mixture. Makes 2 servings.


*Cauliflower-Pimiento Salad* Exchanges: 1¼ Vegetable, 1 Fat
1 cup cauliflower florets, blanched
1/4 cup canned pimientos, drained and chopped
1 tbsp lemon juice
2 tsp olive oil
1/8 tsp fresh garlic, minced (dash of garlic powder)
1/8 tsp Dijon-style mustard
Dash sea salt
Dash white pepper
1 tsp fresh parsley, chopped for garnish

In small bowl combine all ingredients (except parsley). Toss well, cover and refrigerate until chilled. Sprinkle with parsley just before serving. Makes 2 servings.


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#8 KlaineyGStudy

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Posted 31 March 2018 - 09:50 PM

:D Yes, I am having a great cheat day myself.  Happy Easter MacC :D
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#9 MacCionoadha BeanSidhe

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Posted 01 April 2018 - 06:05 PM

You too, Happy Easter.

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#10 wickedliz

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Posted 02 April 2018 - 04:42 AM

I will have to try your cauliflower-pimento salad and your stuffed celery! They sound delicious. I make a mashed cauliflower for my family by boiling cut cauliflower in bone broth (chicken) until tender, then drain. Run thru a blender with 3oz cream cheese and a little heavy whipping cream. I fold chives and bacon pieces at the end with some real butter. It's our mocked loaded mashed potatoes.

#11 MacCionoadha BeanSidhe

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Posted 02 April 2018 - 10:37 PM

That sounds cool, wickedliz. My sister uses cauliflower as a pizza crust.

Cauliflower Pizza Crust

    1 medium head of cauliflower (3 lbs) or 6 cups of store bought cauliflower rice
    1 egg, large.
    1 tsp Italian seasoning (dried oregano or basil)
    1/8 tsp salt.
    1/4 tsp ground black pepper.
    1/2 cup Parmesan or Mozzarella cheese, grated/shredded.
    Cooking spray (olive oil)
  • Preheat oven to 375° F and line baking sheet with unbleached parchment paper or a silicone mat.
  • Rinse cauliflower, remove the outer leaves, separate into florets and chop into smaller pieces. Process in a food processor in 2 batches, until “rice” texture forms (skip if using store-bought “rice”). Transfer cauliflower rice on a prepared baking sheet and bake for 15 min.
  • Remove cooked cauliflower rice from the oven, transfer to a bowl lined with a double/triple layered cheesecloth or linen towel, and let cool for 5 minutes. Then squeeze the liquid out of the ball (cauliflower inside the cheesecloth) as hard as you can. Be patient and do this a few times until barely any fluid comes out.
  • Increase oven temperature to 450°F. In a medium mixing bowl whisk the egg with dried herbs, salt, and pepper for 10 seconds. Add cheese and squeezed cauliflower; mix very well with a spatula until combined.
  • Line same baking sheet with new parchment paper or a clean silicone mat and spray with cooking spray. Transfer “dough” in the middle and flatten with your hands until a pizza crust forms.
  • Bake for 20 minutes, carefully flip with a spatula and bake for a few more minutes. Top with your favorite toppings and bake again until cheese on top turns golden brown. Slice and enjoy.

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#12 wickedliz

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Posted 03 April 2018 - 08:02 AM

MacCionoadha BeanSidhe  I make a pizza dough called "Fathead Dough" it's so yummy and versatile. I use it for pizza, dinner rolls, sandwich bread or breadsticks.

Pizza Dough
  • 1½ cups part skim shredded mozzarella cheese
  • 2 oz full fat cream cheese, cut into chunks
  • 1 large egg
  • 1 1/4 cup almond flour
  • 1 tbsp oat fiber (or 2 tbsp whey protein powder or 1/4 cup more almond flour)
Toppings
  • 1 1/2 cup mozzarella cheese (5 oz /150 g)
  • 1/2 cup store bought marinara sauce (I like Rao's) (4 oz/113 g)
  • 20 slices pepperoni slices (or as much as you'd like) (1.5 oz/43 g)


Instructions


  • Preheat oven to 425 degrees and position one rack to the bottom position and the other to the upper third.

  • Low Carb Pizza Crust: Microwave the cheeses in a microwave safe bowl for 1 1/2 - 2 minutes, stirring half-way through. Scrape melted cheese into the bowl o a food processor with the egg and process until combined. Add the dry ingredients and process again until thoroughly combined.


  • If the dough is very warm and sticky, scrape it onto a piece of plastic wrap and place into the freezer until the oven is ready. The dough is very sticky by nature, but oiling your hands makes it manageable. (If the dough is cool to the touch, skip the freezer.)

  • Hand Method: Place a piece of parchment paper on a sheet pan and with oiled hands, pat the dough evenly into place. I prefer to oil my hands. the dough will cover most of the sheet pan. Dock (poke holes all over) with a fork.

  • Rolling Pin: Alternately, roll the dough out between two sheets of parchment paper. This is my preferred way. Remove the top piece of parchment and transfer the dough and parchment to the baking sheet. Dock (poke holes all over) with a fork.

  • Bake: Bake on the bottom rack for 8-10 minutes until golden brown. Remove from the oven and rub the crust with a piece of garlic. Spread the tomato sauce onto the pizza and top evenly with cheese. Add the pepperoni. Bake on the upper rack until the cheese has melted.


  • Cut into 6 pieces and serve. Makes 1 very thin sheet-pan pizza, 1 12-13 inch pizza or two very thin 10 inch pizzas. The serving size is 1/6 of the recipe.


#13 MacCionoadha BeanSidhe

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Posted 03 April 2018 - 04:01 PM

Cool, that's a sweet gluten-free dough. I need to let my cousin know about it. She needs a gluten-free and non-dairy diet. Could she use a non-dairy cheese, do you think that would work with the recipe?

Edited by MacCionoadha BeanSidhe, 03 April 2018 - 04:02 PM.

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#14 wickedliz

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Posted 04 April 2018 - 03:48 AM

I am sure she could use dairy-free substitute. They make a vegan cream cheese that would work.

#15 MacCionoadha BeanSidhe

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Posted 04 April 2018 - 10:54 PM

Cool, thank you. :D

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#16 MacCionoadha BeanSidhe

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Posted 05 April 2018 - 12:53 PM

Here's Week 3's menu.

WEEK 3

Daily Exchanges: 3 Fruit, 2 Vegetable, 2 Dairy, 2 Bread, 3 Fat, 6 Protein

Day 1

Breakfast
2 large prunes
3/4 cup cold cereal
1 cup skim milk
Coffee or Tea

Lunch
*Three- Bean Soup*
Mixed greens salad
1½ tsp vinaigrette
3/4 oz breadsticks
1/2 medium grapefruit
Coffee or tea

Snack
1 *Baked Maple Apple*

Dinner
4 oz cooked chicken
1/2 cup cook macaroni
1/2 cup steamed sliced zucchini
Tossed salad
1½ tsp French dressing
Coffee or tea

Snack
1 cup skim milk


*Three-Bean Soup* Exchanges: 2 Protein, 1¼ Vegetable
1 tsp olive oil
1/8 cup onion, diced
1 clove garlic, minced
1/2 cup zucchini, thinly sliced
1/2 cup canned Italian tomatoes (reserve liquid)
4 oz canned red kidney beans, drained and rinsed
2 oz canned chickpeas, drained (reserve liquid) and, rinsed
2 oz small white beans, drained (reserve liquid) and rinsed
1/4 tsp basil leaves
Dash sea salt
Dash black pepper

In 2-quart saucepan heat oil over medium-high heat; add onion and garlic and sauté until onion softened about 3 minutes. Add zucchini and cook, continually stirring, until tender, about 5 minutes. Stir in tomatoes, beans, 1 cup reserved liquid, and add the seasonings and bring to a boil. Reduce heat and let simmer for10 to 15 minutes. This recipe makes two servings.


*Baked Maple Apple* Exchanges: 1 Fruit
2 small apples, cored to 1/2 inch from the bottom.
2 tsp no added sugar apricot spread
1 tsp maple syrup

Remove a thin strip of peel from around the center of the apples (this helps keep the apples from bursting). Fill each apple with 1 tsp apricot preserves and 1/2 tsp maple syrup. Place each apple upright in individual baking dishes; cover dishes with foil and bake at 400°F until apples are tender 25 to 30 minutes. This recipe makes two servings.


Day 2

Breakfast
1 cup strawberries
1/3 cup cottage cheese
1/2 English muffin
1 cup skim milk
Coffee or tea

Lunch
* Salmon-Garbanzo Salad*
1/2 cup carrot sticks
1/2 cup bell pepper strips
1 large tangerine
Sparkling mineral water with a lime twist

Snack
1/2 medium banana

Dinner
*Potted Lamb Chops in Apricot Sauce*
3 oz baked potato with 1 tsp margarine
1/2 cup steamed French cut green beans
Mixed green salad with lemon juice and herbs
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Salmon-Garbanzo Salad* Exchanges: 2½ Protein, 1½ Vegetable, 1 Fat
4 oz canned salmon, drained, skinned, boned
1 cup broccoli florets, cooked
2 oz canned chickpeas, rinsed and drained
2 tbsp scallion, chopped
1½ tbsp lemon juice
2 tsp olive oil
1/4 tsp Dijon-style mustard
1/8 tsp sea salt
1/8 tsp black pepper
1/8 tsp basil leaves

In a salad bowl combine salmon, broccoli, chickpeas, and scallion. In a jar that has a tight-fitting lid or small bowl combine remaining ingredients; cover and shake well or whisk to combine. Pour over salad and toss gently to coat. This recipe makes two servings.


*Potted Lambs Chops in Apricot Sauce* Exchanges: 4 Protein, 1/8 Vegetable, 1 Fat
2 lamb chops (6 oz each)
2 tsp olive oil
2 tbsp shallots, diced
1 garlic clove, minced
1¼ tsp no sugar added apricot spread
1 tsp ginger, pared and minced
1 tsp all-natural soy sauce
Dash black pepper
1/2 cup water

On rack in broiling pan broil lamb chops until rare, at least 3 minutes per side; set aside.
In 10-inch skillet heat oil; add shallots and garlic and sauté until shallots soften. Add apricot spread, ginger and soy sauce and bring to a boil. Sprinkle lamb chops with pepper; add chops and water to the apricot sauce. Reduce heat, cover and let simmer, turning once until meat is fork-tender, about 30 minutes. This recipe makes two servings.


Day 3

Breakfast
1/2 cup orange juice
1/2 cup cooked cereal
1/2 cup skim milk
Coffee or Tea

Lunch
*Asparagus-Cheese Casserole*
Tossed salad
1½ tsp Italian Dressing
3/4 oz breadsticks
1 small apple
Coffee or tea

Snack
1 small nectarine

Dinner
3 oz cooked chicken
6 medium steamed broccoli florets
*Chickpea Salad With Mustard Vinaigrette8
Coffee or tea

Snack
1 cup skim milk

*Asparagus-Cheese Casserole* Exchanges: 2 Protein, 1 Carbohydrate, 1 Vegetable, 1 Fat, 1/2 Dairy
12 tsp margarine melted, divided
12 asparagus spears, cooked
3 oz extra sharp Cheddar cheese, shredded
4 thin white bread slices (1/2 oz each), lightly toasted and cut into 1-inch squares
1 cup skim milk
1 egg, lightly beaten
1/2 tsp sea salt
1/4 tsp white pepper
1/4 tsp mustard powder
Dash ground red pepper

Brush a shallow 1-quart casserole with 1 tsp margarine; arrange 3 asparagus spears in a baking dish, sprinkle with 1 oz cheese and top cheese with 1/3 of the bread squares. Repeat layers of asparagus, cheese and bread 2 more times, ending with bread.
In a bowl combine milk, eggs, seasonings and remaining margarine; pour over mixture in casserole. Cover and refrigerate for 1 hour.
Preheat oven too 350°F. Set casserole in the larger baking pan and pour boiling water into the pan to reach halfway up the sides of the casserole; bake 1¼ hour (until a knife inserted in center comes out clean). Remove casserole from the water bath and let stand for 10 minutes before cutting. This recipe makes two servings.


*Chickpea Salad with Mustard Vinaigrette* Exchanges: 1 Protein, 1½ Vegetable, 1 Fat
4 oz canned chickpeas, drained
1/2 cup celery, chopped
1/2 cup tomato, peeled, seeded and chopped
1/2 cup cucumber, pared and chopped
2 tbsp rice vinegar
1 tbsp fresh parsley, chopped
1 tbsp fresh lemon juice
2 tsp olive oil
1 garlic clove, minced (or 1/8 tsp garlic powder)
1/4 tsp Dijon-style mustard
Dash sea salt
Dash black pepper
Dash oregano leaves

In 1-quart bowl combine all ingredients; cover and refrigerate until chilled, tossing occasionally. This recipe makes two servings.


Day 4

Breakfast
1/2 medium banana
1/4 cup part-skim ricotta cheese
1/2 English muffin
1 cup skim milk
Coffee or tea

Lunch
3 oz roast beef
mustard
Lettuce leaves
2 slices rye bread
1/2 cup celery sticks
1/2 cup cauliflower florets
1 cup strawberries
Coffee or tea

Snack
2 large prunes

Dinner
*Flounder Florentine*
1/2 cup steamed Brussels sprouts
Tossed salad
2 tsp vinaigrette
Coffee or tea

Snack
1/2 cup low-fat yogurt

*Flounder Florentine* Exchanges: 4 Protein, 2 Vegetable, 1 Fat
1/4 cup shallots, chopped
1 garlic clove, minced
1 cup Shiitake mushrooms, sliced
3/4 cup cooked chopped spinach, well-drained
Dash sea salt
Dash black pepper
2 flounder fillets (5 oz each)
2 tsp low-fat (light) mayonnaise
1 tsp Dijon-style mustard
1 tbsp fresh lemon juice
1 tbsp fresh parsley, chopped

In 10-inch nonstick skillet combine onion and garlic; cover and cook until shallots are soft. Add mushrooms and cook, continually stirring until all liquid has evaporated; add spinach, salt, and pepper and stir to combine.
Preheat oven to 400°F. Spoon half the spinach mixture onto center of each fillet; roll fillets to enclose the fillings and place seam-side down in shallow 1-quart casserole.
In a small cup combine mayonnaise and mustard; spread mixture evenly over fish rolls and sprinkle with lemon juice.
Bake until fish is lightly browned, 15 to 20 minutes. Serve sprinkled with parsley. This recipe makes two servings.


Day 5

Breakfast
1 small nectarine
3/4 oz cold cereal
1 cup skim milk
Coffee or tea

Lunch
*Asparagus-Swiss Roll Appetizers8
3 oz cooked chicken
1½ tsp low-fat (light) mayonnaise
2 Melba toasts
Coffee or tea

Snack
1 small apple

Dinner
1/2 medium grapefruit, sprinkled with cinnamon
4 oz cooked liver
1/2 cup cooked rice with 1 tsp margarine
*Herb-Marinated Mushrooms*
Coffee or tea

Snack
1 cup skim milk

*Asparagus-Swiss Roll Appetizer* Exchanges: 1/2 Protein, 1/2 Carbohydrate, 1/2 Vegetable
1 ready-to-bake refrigerated buttermilk biscuits (1 oz)
6 frozen asparagus spears
1 oz sliced Swiss cheese, cut into 6 equal strips

Preheat oven to 400°F. Roll biscuit between 2 sheets of wax paper, forming one 5-inch square; remove top sheet of wax paper and cut the square into 6 equal strips. Wrap 1 strip in a spiral pattern around each asparagus spear; place on nonstick baking sheet and bake until dough is golden brown, 8 to 10 minutes. Remove baking sheet from oven and turn oven off.
Place 1 strip of cheese over each spear and return to turn off oven long enough to slightly melt cheese, about 1 minute. This recipe makes two servings.


*Herb-Marinated Mushrooms* Exchanges: 3 Vegetable, 1/2 Fat
3 cups Shiitake mushroom caps
1 tbsp fresh lemon juice
1 tbsp rice wine vinegar
1 tsp olive oil
1/2 tsp sea salt
1/4 tsp tarragon leaves
1/4 tsp black pepper
1/8 tsp ground thyme

In a small non-reactive saucepan combine all ingredients; bring to a boil. Reduce heat and let simmer for 5 minutes, stirring occasionally. Let cool, then cover and refrigerate for at least 8 hours. This recipe makes two servings.


Day 6

Breakfast
1/2 cup fruit juice
1 egg (poached or hard cooked)
1/2 English muffin
1/2 tsp margarine
1 cup skim milk
Coffee or tea

Lunch
*Lemon Ring Mold with Tuna-Cheddar Salad*
1/2 cup cucumber slices
1/2 cup tomato wedges
3/4 oz breadsticks
1/2 medium banana
Coffee or tea

Snack
2 cups plain popcorn(air popped)

Dinner
4 oz cooked a turkey
*Sautéed Sweet 'n' Sour Beets*
Tossed salad greens with lemon and herbs
1 cup mixed berries

Snack
1 cup skim milk


*Lemon Ring Mold with Tuna-Cheddar Salad* Exchanges: 3 Protein, 1½ Vegetable, 1½ Fat
Mold
1/2 envelope (2½ cup servings) lemon-flavored gelatin
1/2 cup boiling water
1/2 cup canned crushed tomatoes
1/4 cup bell peppers, diced
1 tbsp shallot, minced
1/4 tsp sea salt
1/8 tsp Worcestershire sauce
Nonstick cooking spray

Prepare Mold: Spray 2 cup ring mold with nonstick cooking spray and set aside. In a medium heatproof bowl sprinkle gelatin over boiling water and stir until dissolved; add remaining ingredients to gelatin mixture and stir to combine. Pour into prepared mold, cover with plastic wrap, and refrigerate until set, at least 3 hours. The recipe makes 2 servings.


*Tuna-Cheddar Salad*
4 oz canned tuna, drained and flaked
1 tbsp shallots, diced
1 tbsp celery, diced
1 tbsp low-fat (light) mayonnaise
Dash sea salt
Dash black pepper
1 1/2 cup iceberg lettuce shredded
2 oz Cheddar cheese, cut into 2 (1-oz) squares

Prepare Salad: In bowl combine tuna, shallots, celery, mayonnaise, salt, and pepper, mixing thoroughly. Unmold gelatin ring onto a serving platter and fill the center of the circle with tuna mixture; arrange lettuce around the ring. Cut cheddar square in half diagonally, forming 4 triangles; arrange triangles on shredded lettuce. The recipe makes 2 servings.


*Sautéed Sweet 'n' Sour Beets* Exchanges: 1 Vegetable, 1 Fat
2 tsp margarine
1 tbsp shallots, diced
1 cup canned small whole beets, cut into quarters
1 tbsp fresh lemon juice
1 tbsp water
1/8 tsp sea salt
1/8 tsp black pepper
Dash Stevia

In small nonstick skillet heat margarine over medium-high heat until bubbly and hot; add shallots and sauté until softened, 1 to 2 minutes. Reduce heat to low and add remaining ingredients; cover and cook, stirring once, for 5 minutes longer. The recipe makes 2 servings.


Day 7


Breakfast
1/2 medium grapefruit
3/4 oz cold cereal
1/2 cup skim milk
Coffee or tea

Lunch
2 hard-cooked eggs
1 tsp low fat (light) mayonnaise
Mix green salad with lemon juice and herbs
1 slice bread
1 small peach
1/2 cup skim milk
Coffee or tea

Snack
2 large prunes

Dinner
4 oz cooked fish
*Oven "Fried" Potatoes*
1/2 cup steamed spinach leaves
Mix green salad
1½ tsp Thousand Island Dressing
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Oven "Fried" Potatoes* Exchanges: 1 Carbohydrate, 1 Fat
6 oz baking potato, cut into thin strips
2 tsp olive oil
Dash sea salt
Dash black pepper

Preheat oven to 350°F. In a medium bowl combine all ingredients and toss to coat evenly. On nonstick baking sheet arrange potatoes, leaving space between strips; bake for 20 minutes. Using a spatula, turn potatoes over; cook until browned and crisp, about 20 minutes longer. The recipe makes 2 servings.


Aquène (Peace),
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Edited by MacCionoadha BeanSidhe, 05 April 2018 - 01:03 PM.

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#17 JYMSUN

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Posted 05 April 2018 - 09:50 PM

Crab and rice. And lot's of butter! Boil crab and boil rice, then serve.

#18 MacCionoadha BeanSidhe

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Posted 06 April 2018 - 11:13 PM

I love buttered rice and melted butter for dipping my crab in; those are two of my favorite foods. Well, technically three foods. :D

Edited by MacCionoadha BeanSidhe, 06 April 2018 - 11:14 PM.

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