Meal plan:Vegetarian low carb wk1

I did my food prep yesterday, all the while watching the first season of breaking bad and taking a nap. It rained all day yesterday as a result I never left my house. It felt great not having anything to do

I had already made my menu and as a result only had a few things to prep.

Here is what my menu looks like. I simplified it by dividing it into breakfast foods; lunch and dinner are stacked together and finally snacks. This way I can alternate them through out the week without getting bored of anything particular. Since its raining a lot and a bit chilly here, I will be making a weekly soup that I can have for either lunch or dinner depending on what mood I am in.

 

Breakfast

Fried egg

Avocado and salsa

Lowcarb protein pancakes

Egg taco with TVP filling

 

Lunch and Dinner

Avocado and salsa

Salad (Lettuce, cucumber, carrots)

Stir-fry Veggies (broccoli, sugar snap peas, French beans, carrots and onion)

Split pea soup

 

Snacks

Nuts

Yoghurt cups

Chopped fruit and veggies

 

Here is what a sample day will look like.

Today for breakfast I had

  • ¼ avocado with about 2Tbs of homemade salsa
  • 2 LC protein pancakes recipe here
  • 1 mug of coffee
  • 1 fried egg

Total calories 496; net carbs 10; protein 36g

Snack

  • I Cup yoghurt
  • I carrot cut into strips

Calories 140 calories; net carbs 17g; protein 5g

Lunch

  • Stir-fry (broccoli, sugar snap peas, French beans, carrots and onion)
  • Side salad (lettuce, avocado, homemade salsa)

Total calories 164; net carbs 12; protein;5g (to top up on the protein, add tofu or TVP)

Dinner

  • Split pea soup

 

Breakfast and lunch

snack of egg and TVP taco and split pea soup for dinner

 

 

This is pretty much the template I will be using for the entire week. Next week I will change it up. I want to be more adventurous and think up new things tat I can change into low carb. I want to make this sustainable by only keeping the foods in my menu at my house.

The only food prep I had to do was make the pancakes, the salsa and the soup. I chopped up the veggies and potion controlled them.

protein pancake. recipe on low cab recipes tag

homemade pico de gallo / salsa

 

 

Total calories for the day

800 and dinner still left

Net carbs: 39g + dinner

Protein: 46g I need to work on getting in more protein

 

 

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Quick guide to eating Paleo

I have always been interested in all kinds of eating fads that come along. Paleo being the latest. but once i see things like paleo muffins and paleo pizza all I can think of is I don’t remember Homo-Habilis having an oven. Anyways I would have probably tried it if I wasn’t vegetarian. so for those of you who are interested in it, here is a quick guite

Day 175:Make your own Vol 5– Homemade pesto

This is one of the simplest things to make. You can add it on lots of food e.g. pasta, egg, as pizza topping. I use this on everything and like to make lots to last me a while.

all you need; basil, garlic, pine-nuts,olive oil. Source: Womansday

 Makes 2 cups

½ cup pine nuts or almonds

3 cups firmly-packed basil leaves or parsley

1 cup finely grated Parmesan

1-cup extra-virgin olive oil

6 garlic cloves

½ teaspoon sea salt flakes

2 Easy steps

  • Heat a small frying pan on medium. Toss nuts over heat for 1-2 minutes until golden. Transfer to a food processor.
  • Add all remaining ingredients. Process until well combined and a coarse paste is formed. Season to taste with pepper.

store in tiny leftover jars.

All the ways you can have this.

With pasta

Source: simplyrecipes.com

On eggs

Pesto on deviled eggs

pesto on scrambled eggs

Pesto and pizza

incase you still had any doubts about making this

The uses are endless so why not go make your self a HUGE batch 🙂

 

For more make your own Here

Day 169: weigh-In and carb cycling wk1 results

It’s been a week since I came back from the big city where I indulged and gained about 6lbs. I got back on track last Saturday and did a weekend green smoothie challenge. I also started carb cycling on Monday whereby I had 3 days of low carb, between 30-50g followed by a day of high carbs 100-175g. I wasn’t 100% on  calorie wise. I went over quite a few times. I was having snacks all the time :/

Here are my weigh in results so far.

Weekend green smoothie challenge- Only Saturday and Sunday

Starting weigh-in 176.8
Monday weigh-in 174.0

challenge loss 2.8lbs (not bad)

 

Carb cycling week 1

Monday 174.0

Saturday 171.0

Loss -3lbs

 

So this week has been a total of 5.8lbs loss. This could have been more had I stuck 100% on plan. I did go over on my calories on at least 4 days but my carbs were right on track. I was hopping to get out of the 170’s and back to my pre-break weight but I will gladly take any downward scale movement.

 

 

Day 168: Low carb recipes- cauliflower pizza crust

Every low-carber must have this recipe. The cravings for pizza can hit at any moment and when you have to watch your carbs, this is a great arsenal to have.

It’s quick and simple to make and marvelously delicious.

 

Ingredients:
1 cup cooked, riced cauliflower

1 cup shredded mozzarella cheese*

1 egg, beaten

1 tsp dried oregano

1/2 tsp crushed garlic

1/2 tsp garlic salt

Olive oil

 

 

  • Chop cauliflower into chunks and place in food processor. Pulse until the cauliflower is riced. You can also use a cheese grater and you will get the same results
  • Place the riced cauliflower in a microwave safe bowl, add 1/4 cup water, and microwave for 6-8 minutes, stirring half-way through.
  • Preheat the oven to 450 degrees and spray a cookie sheet with some oil.
  • In a medium bowl, combine the cauliflower, mozzarella cheese and egg together and stir until well incorporated. Add the oregano, garlic, and garlic salt. Transfer to the cookie sheet, and shape into a 9-inch circle. Brush the crust with olive oil to help it brown in the oven.
  • Baked for 15 minutes, until the crust is browned and cooked through the middle.
  • Remove from oven and add your topping. Do not overload your pizza. Place in oven until the cheese is melted.

 

 

 

 

 

Day 166 part deux: Carb cycling – low carb day 3: WIAW version

Remembered to do a “what I ate Wednesday”. My low carb version

Breakfast same thing as yesterday. I’ll have to make my protein pancakes soon to change it up.

Cals 430, 3g net carbs,20g protein

Lunch:coconut cauliflower stew and tofu

cals 299, 12g carbs,14 g protein

 

Afternoon Snack:Thai egg and Zucchini curry with avocado

Calories 288, protein 13g, carbs 2g

Dinner
Butternut squash curry soup with chunks of tofu

calories 180, carbs 18, protein 13.5

 

Todays totals

Calories: 1197
carbs: 37g
protein 60g (I am working on getting this to at least 100g)

 

 

 

Day 165: carb cycling, low carb day 2

First of I went out for a run today for the first time in 19 days. Helz yeah Bitches. I felt great. I don’t really know why I get so lazy to get out because once I am down I feel like Leonardo Dicaprio’s  “I am King of the World”

Lets just ignore the fact that my pace was pretty slow and I only did two miles. Anything less than 3 miles in my book is almost like it didn’t happen. Tomorrow I need to get in about 3 miles. Marathon training is around the corner. Eeeck!

I have weighed myself 5 days in a row and I am a bit worried about that. I do not want to be one of those people that become obsessive about their weight and weigh in daily and freak out with fluctuations. The good news is that I am down another pound and on track to get back to my pre-break weight  of 168. I think once I get there, I will revert back to weekly weigh-ins.

I made eggplant pizza for lunch today and those mo-fos are Deeeeeeelicious. It was a mouth fest. I think I’m gonna have to eat those for a while until I get them out of my system. Here is the recipe incase you missed it. https://veggiereader.wordpress.com/2013/01/19/day-141julia-childs-eggplant-pizza/

I have been drinking about 145oz of water. That is about 18 glasses and 4.3 liters of water.

Todays eating

Breakfast
TVP patty, 2 eggs, avocado and pico de gayo

lunch

Dinner

havent decided yet.

I can feel myself getting back on track.

make good choices y’all 🙂