What I've Been Eating (Weeks 3, 4 & 5)

Spring is in the air... but we still have mornings like this. 
What's the weather like where you're at?
(picture taken last week)

I wanted to post a few more weeks (weeks 3-5) of what I've been eating on the Eat Clean Diet.

Like I've said, I think the plans are similar enough that I'm eating mainly the same foods that I ate on the BFC so I figured if I could share them with you, it might give you some meal ideas.  Just know that the fruit and Larabars will be more sugars than you are allowed on the BFC (I just don't want to mislead anyone). :) 

You will notice that I tend to eat the same things over and over again (my morning shake, turkey burgers, Larabars & almonds, etc..). Once I find something that I like, I stick with it- makes it easy for me and I'm all about easy. :)

I'm not trying to lure anyone away from the BFC, as I still love the BFC.  It's actually just the oppostite. I think that most of these meals could be used in your BFC meal planning so I wanted to share them with you.

Oh, and I should add that I have been exercising 4-5 days per week (strength training as well as cardio and/or walking).  However, from what I've read, 80% of our weight loss success is made in the kitchen so make good meal choices this week my friends!!  Let me know if you have any questions. :)

Week 3 (2/4/13 - 2/10/13) - Lost 1.6 lbs this week
Monday 2/4/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1 Larabar; 12 almonds
L: 1 multigrain tortilla filled with scrambled eggs, onion, jalepeno & cheddar cheese; 1 orange 
S: Protein shake (after working out) with unsweetened almond milk, chocolate whey protein powder, 1 banana, 2T almond butter
D: Turkey Burger (lean ground turkey) on a whole wheat English muffin with lettuce, tomato & mustard; 3/4c Greek yogurt with 1/3c clean trailmix

Tuesday 2/5/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1/2C Greek yogurt with 3TBSP homemade trailmix, 2 dates & a sprinkle of stevia
L: Turkey Burger (lean ground turkey) on a whole wheat English muffin with lettuce, tomato & mustard; red bell peppers & cucumber slices
S: Had early dinner (4:30pm) so no afternoon snack
D: Coconut Curry Vegtables and Tofu (at P.F. Changs)
S: 2 Larabars (was craving something on the sweet side??) Ate these around 7:00pm
Wednesday 2/6/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1 Larabar; 1 apple
L: 1 multigrain tortilla filled with 2 scrambled eggs, onions, jalepenos, and jack cheese; 1 orange
S: 1 Wasa cracker; 1T almond butter; 2 stalks celery; 1 orange
D: 3 Mushroom caps stuffed with quinoa, tomatoes, onion, jalepeno and feta cheese; small piece of roasted chicken breast

Thursday 2/7/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1 Larabar; 12 almonds
L: 1/2 of a whole wheat pita; 3oz roast beef (low-sodium, low-fat); 1/2 of an orange bell pepper; 1oz pepper jack cheese; 1/4c salsa
S: (Post-Workout): Protein Shake (unsweetened almond milk, chocolate whey protein powder, chia seeds, and 1T natural peanut butter)
D: 1 1/2 cups homemade chili topped with mustard, onions, and cheddar cheese (our family ate dinner over at my parent's house)

Friday 2/8/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1 small apple with 1T natural peanut butter
L: Grilled tilapia with lima beans and 1 small sweet potato
S: Go Lean Crunch cereal (1/2c) with unsweetened almond milk (1/2c) & 12 almonds
D: 1 1/2 pieces homemade pizza topped with olive oil, homemade pesto, mozzarella cheese, bell pepper, onion & mushroom; 1 bite of a homemade brownie  (had my parent's over for dinner and they love to make homemade pizza)

Saturday 2/9/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: None (too close to an early lunch)
L: 1/4 cup quinoa (had cooked a big pot the other day and now I can eat it for leftovers), 2T hummus, yellow bellpepper, cucumber, 1 Wasa whole grain cracker, 1 "cutie" orange, 1/5 of a pear
Snack and Dinner: Combined these two meals since we ate out at 3:30pm with my parents: 1 grilled chicken breast topped with swiss cheese and a few avocado slices (went out to eat at Rock Bottom Brewery with my parents - ordered the chicken sandwhich but had them leave off the bun)
S: 12 almonds with 1T dark (60%) chocolate chips - since we ate dinner early this was eaten at 6:30pm

Sunday 2/10/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1 Larabar, 12 almonds
L: 1/2c Low-fat cottage cheese with 1/4c trail mix; 15 baby carrots
S: 1 small apple with 2T natural peanut butter
D: Turkey Burger (lean ground turkey) on a whole wheat English muffin with lettuce, tomato, red onion, & mustard

Week 4 (2/11/13 - 2/17/13) - Gained 1.0 lb this week
Monday 2/11/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 3/4c cottage cheese (low-fat) with 1c fresh pineapple
L: Scrambled 2 eggs, onion & jalepeno in 1T organic butter; topped w/1 slice Swiss cheese; 1 pc. Ezekiel Cinnamon Raisin Toast w/1tsp flax oil; 1 orange
S: Post-workout protien shake (chocolate whey protien powder, unsweetened almond milk, 1T natural peanut butter, 1 small banana)
D: Shrimp salad (romaine lettuce, grilled shrimp, black beans, tomato, avocado slices, 1 1/2 tsp. low-fat ceaser dressing). The dressing was most likely not clean but we were at a Mexican Restaurant and the salad looked really healthy so I got the dressing on the side.

Tuesday 2/12/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: (Ate at IHop) 1/2 an omelette (made with eggs, not the omelette "batter" IHop uses - YUCK!) eggs, spinach, mushrooms, onions, tomatoes, and cheese; 1 slice dry whole wheat toast with 1/2 packet strawberry jelly. Ate at IHop at 9:30am on the way to take my parents to the airport so this is technically "snack'' time so I'll list it here and have a protien shake after my workout around noon.
L: Post-workout protien shake (chocolate whey protien powder, unsweetened almond milk, 1T natural peanut butter, 1 small banana)
S: 1 Larabar; 12 almonds
D: 1 grilled porkchop with 1 1/2 tsp. apricot jam (Bonne Maman brand) with broccoli and 1/2c brown rice

Wednesday 2/13/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1/2c Greek yogurt mixed with 1/4c low-fat cottage cheese, 1/4 trailmix, 1T homemade granola and a sprinkle of Truvia
L: 2 deviled eggs (yolk mixed with 1 tsp yogurt, a little mustard and a sprinkle of Tony Chachere's Creole Seasoning); 2 large celery stalks with 1T peanut butter; 1 piece Ezekiel cinnamon raisin toast with a squirt of flax oil on top
S: Protien Shake (unsweetened almond milk, whey protien powder, raspberries, Stevia)
D: Flank steak stir-fried with white onion, green onion, and red bellpepper; small sweet potato; brussel sprouts; was really craving something on the sweet side so I had 1/4c trailmix also

Thursday 2/14/13 ** HAPPY VALENTINE'S DAY **
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: Post-Workout Protien Shake (chocolate whey protein powder, unsweetened almond milk, 1T peanut butter, 1 banana)
L: Lumb crab meat mixed with 1/2 of an avocado & 1/2 of a diced apple; 2 AK-MAK crackers; the other 1/2 of the apple
S: 3/4C Greek yogurt mixed with 1 Kashi Dark Mocha Almond granola bar (crumbled), 12 almonds and a sprinkle of Truvia
D: 1 rotissiere chicken breast, handful of baby carrots, 8 red bellpepper slices, 3 AK-MAK crackers

Friday 2/15/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: Did not have a snack - drank my shake at 8:30am and ate lunch at 11:30am
L: Chick-Fil-A chicken sandwich; 4 waffle fries. The kids are out of school and wanted this after we went to renew their passports - so I caved - and quite enjoyed it I might add :)
S: Did not have one today - still full from lunch
D: 1/2 of a chicken breast (chicken breaded with parm cheese, crushed Ritz crackers, butter and parsley); 2T cheese potatoes; green salad with romaine lettuce, pear, sugared almonds and poppy seed dressing; small lava cake for dessert (super small). Here's the deal - my daughter had her boyfriend's family over for dinner for the first time last night and this is the meal that she wanted to make for them. I was uncomfortable not eating what everyone else was eating but I did watch my portion sizes and the lava cake was literally baked in a muffin tin and only rose about 1/2 way up the tin so it was about a 3-4 bite dessert. This was my "splurge meal".

Saturday 2/16/13
B: Protein Shake (whey protein, unsweetened almond milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: No snack again - in-laws took us out to eat lunch after our son's basketball game
L: Steamed shrimp and mixed vegetables (baby corn, bamboo shoots, water chestnuts, snap peas, celery) - ate out at a Chinese Restaurant
S: 1/12 of a 6" birthday cake (super, super small piece)
D: Leftovers from lunch (shrimp with veggies); 1/2c Greek yogurt with 1/2c trail mix and 12 almonds

Sunday 2/17/13
B: Protein Shake (whey protein, unsweetened almond/coconut milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: Didn't squeeze one in since I ate lunch at 11:45am and I forgot to take my snack with me to eat on the way to church
L: 1 Scrambled egg; 2T plain hummus with LOTS of veggies (cucumbers, red bell pepper and carrots)
S: Post-Walk Protein Shake (unsweetened almond milk, chocolate whey protien powder, 2T natural peanut butter, 1 small banana)
D: Salad topped with grilled chicken, corn, black beans and a sprinkle of cheese (no dressing) - QDOBA before the Tim Hawkins Concert

Week 5 (2/18/13 - 2/24/13) - Lost 3.2 lbs. this week
This was an awesome week! Ate out 4 nights and still lost 3 lbs - YEAH! I'm getting MUCH better at navigating the menu at restuarants and ordering the best things for my body (not necessarily what I might be craving).
Monday 2/18/13
B: Protein Shake (whey protein, unsweetened almond/coconut milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: Post-Workout Protein Shake (water, chocolate whey protein powder, 1T peanut butter, 1 small banana)
L: Turkey Burger (grilled turkey breast patty on a whole wheat English muffin with lettuce, tomato and mustard)
S: 1 Larabar; 12 almonds
D: Grilled shrimp salad (romain lettuce, grilled shrimp, black beans, cheese, a few avocado slices and about 1T ceasar dressing) - Went out to a Mexican Restaurant for a Post-Valentine's Day Dinner. I love this salad... so fresh and lots of grilled shrimp; also enjoyed about 8 tortilla chips with salsa

Tuesday 2/19/13
B: Protein Shake (whey protein, unsweetened almond/coconut milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: Post Workout Protein Shake (unsweetend almond/coconut milk, chocolate whey protein powder, 1T plain Greek yogurt, 1T peanut butter, 1 small banana)
L: Eggs (1 egg + 1 egg white) scrambled with 1 chicken apple sausage and red pepper flakes; 1 small apple
S: Celery (3 stalks) with 1T almond butter
D: Grilled tilapia, brussel sprouts and about 1/4c of creamy polenta (birthday dinner for a friend at Restaurant 415)

Wednesday 2/20/13
B: Protein Shake (whey protein, unsweetened almond/coconut milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1 small apple with 1T natural peanut butter
L: Post-Workout- 1 scoop chocolate whey protien powder mixed w/ 3/4c plain Greek yogurt with 1 Kashi Dark Mocha Almond granola bar crumbled over the top - YUM!!
S: 1 Larabar; pumpkin seeds
D: Cheesy Spinach Pasta from this week's meal plan (I added pinenuts) - YUMMY!

Thursday 2/21/13
B: Protein Shake (whey protein, unsweetened almond/coconut milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 1 scoop chocolate whey protien powder mixed into 1/2c plain Greek yogurt with 1 Kashi Dark Mocha Almond granola bar crumbled over the top (I love this snack!)
L: Leftovers from last night's dinner - 1c Cheesy Spinach Pasta with Pinenuts; 1 clementine; handful of baby carrots (about 1/3c)
S: 2 brown rice cakes with 1T almond butter; 1 small apple
D: Steamed Mussels in garlic and white wine sauce (this was a clear liquid, not a creamy sauce); small green salad with carrots, purple cabbage and cheese (no dressing) - Ate at an Italian Restaurant after son's karate testing and this was the best thing I saw so I ordered it and LOVED it!  Will definently be getting it again.

Friday 2/22/13
B: Protein Shake (whey protein, unsweetened almond/coconut milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 2 egg/banana pancakes (2 eggs scrambled with 1 small mashed banana) topped with a sprinkle of cinnamon and 1T peanut butter - YUM!
L: Post-Workout Lunch: 1c Cheesy Spinach Pasta (leftovers) but added 1 chicken apple sausage and an additional 1/4c of cottage cheese to the pasta for more protien
S: 1 scoop chocolate whey protien powder mixed into 1/2c plain Greek yogurt with 1 Kashi Dark Mocha Almond granola bar crumbled over the top
D: 1/2 can tuna mixed with 1/3c white beans (mashed); 3/4c cucumber slices; 1 piece of Ezekiel Cinnamon Raisin bread topped with a squirt of flax oil

Saturday 2/23/13
B: Protein Shake (whey protein, unsweetened almond/coconut milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: 12 almonds; 1 clementine
L: 1 grilled turkey patty; 1c mixed veggies (sauteed); 1 piece of Ezekiel Cinnamon Raisin bread topped with a squirt of flax oil
S: 1 scoop chocolate whey protien powder mixed into 1/2c plain Greek yogurt with 1 Kashi Dark Mocha Almond granola bar crumbled over the top
D: Chicken Ceasar Salad (without croutons or dressing - still yummy and very filling!) from Panera Bread (had to stay in town while the kids ate dinner to taxi them to their Sadie Hawkins Dance)

Sunday 2/24/13
B: Protein Shake (whey protein, unsweetened almond/coconut milk, Greek yogurt, flax seed, chia seed, coconut oil, cocoa powder, Truvia, coffee beans)
S: No morning snack since breakfast was at 8:30am
L: 2 egg/banana pancakes (2 eggs scrambled with 1 small mashed banana) topped with a sprinkle of cinnamon and 1T almond butter
S: 1 hard-boiled egg; 1/2c Kashi Go Lean Crunch cereal with 1/2c unsweetened almond/coconut milk
D: 2 oz grilled filet minon; sauteed spinach and mushrooms; grilled cauliflower
S: 2 squares of 86% dark chocolate with a cup of Herba Mate Chocolate Tea