Funny how my weight fluctuates up and down about a 3 lb range but so far stays within 2 lbs of my LDW
Breakfast - (447 calories)
*Veggie omelet and bacon
1 large egg
.5 cups eggbeaters
90 grams baby portobello mushrooms
70 grams bell pepper, chopped
70 grams onion, chopped
1 oz Tillamook medium cheddar cheese, grated
15 grams Anaheim chili, diced
2 tsp I Can't Believe It's Not Butter Light Mediterranean Blend
1 serving Hormel Black Label Low Sodium bacon
10 oz coffee
1 tbsp half & half
Lunch - (331 grams)
*the sandwich experiment
1 Oroweat Sandwich Thin Whole Wheat Sub
1 serving AppleGate Farms Antibiotic Free turkey breast
40 grams kosher baby dill pickle, sliced
30 grams Goldy's Roasted Garlic cheese spread
50 grams avocado
2 tsp yellow mustard
10 grams onion, thin sliced
I made a sandwich using the avocado and mustard for instead of mayonnaise.
Dinner - (815 calories)
*Bunless turkey burgers with green chili and jack cheese
11 oz (raw weight) ground turkey patties
1.5 oz Monterey Jack cheese, shredded
1 oz green chili peppers, diced
25 grams avocado
1 tbsp Duke's Mayonnaise
1 tbsp Organicville Ketchup
10 grams onion, thin sliced
The turkey burgers came premade with some chilis and cheese in them. I added a bit of my own on top.
Total calories for the day 1,593.
HCG Patch
Tuesday, August 31, 2010
Monday, August 30, 2010
HCG Diet Phase 4 Day 2
Hey.. steak day works to keep my weight down well.
I'm going to make a huge attempt to stay away from white starchy carbs and processed sugar. So no more white rice, only brown or wild rice. No more white bread, only whole grain breads. I might have a bit of potato occassionally, but I'm planning on doing two things. First, take a carbblocker of which I've selected Cheaters Relief by BSN
. Secondly, take digestive enzymes with every meal. I've been taking a digestive enzyme at dinner time, but I've decided to switch brands and take one with each meal. I've selected Digest More Ultra by Renew Life
.
Lastly and what I think may prove to be very important. On meals that I plan on having starchy carbs, I will reduce or eliminate the amount of fat in that meal and perhaps in entire day. I believe from all my reading about this diet that you can't have it all ways. You can have high protein and high fats, provided they are good fats. You can have high protein and high carbs. You CANNOT have high fats and high carbs in the same mix. The carbs will win out every time and be used for energy while the fats... well.. they become fat!
Breakfast - (166 calories)
1 container Fage 2% Greek yogurt
40 grams strawberries
stevia to taste
10 oz coffee
1 tbsp half & half
Lunch - (293 calories)
*Coleslaw salad
140 grams Angel Hair cole slaw cabbage
80 grams kosher baby dill pickle, sliced
80 grams giardiniera, diced
3 tbsp Bolthouse Farms Classic Ranch dressing
106 grams Foster Farms hickory smoked turkey breast, diced
Afternoon snack - (35 calories)
3 Mary's Gone Crackers, Original Seed Crackers
**This is to see how I might handle some brown rice carbs in a cracker form. I have bought golden flax meal in order to make flax crackers, but ran across the Mary's brand and thought I'd see how I did. Also note that a serving is way more than 3 crackers, but I didn't want to push my luck.
Dinner - (788 calories)
13.45 oz (raw weight) beef chuck steak thin sliced, sauted
12 oz broccoli/cauliflower mix in a steamable bag
3 tbsp Briann's Real French Vinaigrette
1.5 tbsp capers
Can you tell I like to use thin sliced meats? They saute up so quickly.
I microwaved the broccoli/ cauliflower in less time than the package recommended so they were mushy. I used the vinaigrette and capers on the veggies.
Evening snack - (344 calories)
*Salad with blue cheese
300 grams iceberg lettuce
31 grams reduced fat blue cheese crumbles
3 tbsp Brianna's Real French Vinaigrett
120 grams kosher baby dill pickle, sliced
Total calories for the day 1,626
I'm going to make a huge attempt to stay away from white starchy carbs and processed sugar. So no more white rice, only brown or wild rice. No more white bread, only whole grain breads. I might have a bit of potato occassionally, but I'm planning on doing two things. First, take a carbblocker of which I've selected Cheaters Relief by BSN
. Secondly, take digestive enzymes with every meal. I've been taking a digestive enzyme at dinner time, but I've decided to switch brands and take one with each meal. I've selected Digest More Ultra by Renew Life.Lastly and what I think may prove to be very important. On meals that I plan on having starchy carbs, I will reduce or eliminate the amount of fat in that meal and perhaps in entire day. I believe from all my reading about this diet that you can't have it all ways. You can have high protein and high fats, provided they are good fats. You can have high protein and high carbs. You CANNOT have high fats and high carbs in the same mix. The carbs will win out every time and be used for energy while the fats... well.. they become fat!
Breakfast - (166 calories)
1 container Fage 2% Greek yogurt
40 grams strawberries
stevia to taste
10 oz coffee
1 tbsp half & half
Lunch - (293 calories)
*Coleslaw salad
140 grams Angel Hair cole slaw cabbage
80 grams kosher baby dill pickle, sliced
80 grams giardiniera, diced
3 tbsp Bolthouse Farms Classic Ranch dressing
106 grams Foster Farms hickory smoked turkey breast, diced
Afternoon snack - (35 calories)
3 Mary's Gone Crackers, Original Seed Crackers
**This is to see how I might handle some brown rice carbs in a cracker form. I have bought golden flax meal in order to make flax crackers, but ran across the Mary's brand and thought I'd see how I did. Also note that a serving is way more than 3 crackers, but I didn't want to push my luck.
Dinner - (788 calories)
13.45 oz (raw weight) beef chuck steak thin sliced, sauted
12 oz broccoli/cauliflower mix in a steamable bag
3 tbsp Briann's Real French Vinaigrette
1.5 tbsp capers
Can you tell I like to use thin sliced meats? They saute up so quickly.
I microwaved the broccoli/ cauliflower in less time than the package recommended so they were mushy. I used the vinaigrette and capers on the veggies.
Evening snack - (344 calories)
*Salad with blue cheese
300 grams iceberg lettuce
31 grams reduced fat blue cheese crumbles
3 tbsp Brianna's Real French Vinaigrett
120 grams kosher baby dill pickle, sliced
Total calories for the day 1,626
Sunday, August 29, 2010
HCG Diet Phase 4 Day 1
I've made it to day 1 of Phase 4 of my first round of HCG. Three weeks ago I was so skeptical going into the maintenance phase that I could add back fats and other items and maintain my weight. In fact, be able to eat more calories per day than before the diet without packing the pounds back on. I've maintained. I weight no more than I did at the end of the low calorie diet phase. Incredible.
From Dr Simeons book "Pounds & Inches" Phase 4 is called Get a Life.. and it goes like this...
"after three weeks, very gradually add starch in small quantities, always controlled by morning weighing."
Interesting that he doesn't mention adding back sugar. The idea is go to slowly, adding one small portion of a starchy item and then see how the scale reacts. If the scale stays the same or close, then that food is likely okay, and you're clear to try another, again, waiting to see what the scale does. By doing this, you learn what your trigger foods are and what to avoid.
Always remember the Golden Rule of the HCG Diet,
"Any day that the scale is more than 2 pounds over your last drop weight or last injection weight, you must immediately that day do a steak day. Drinking plenty of fluids through the day, and eating the biggest steak you can for dinner followed by an apple or a tomato."
The key is to follow this for life (or until the next round) and your set!
On this day, I was so swamped the entire day that I only had coffee in the morning with a bit of half & half. By the time, 3pm rolled around and I still hadn't eaten, I decided what they heck.. steak day. After all, I love steak.
Dinner - (799 calories)
388 grams of thin sliced ribeye, sauted in it's own juices
180 grams roma tomato
Well that done.. I had company over. It had been an insane day. I did 3 shots of silver tequila (hey.. I deserved it!) That totaled 207 calories.
Total calories for the day 1,006
From Dr Simeons book "Pounds & Inches" Phase 4 is called Get a Life.. and it goes like this...
"after three weeks, very gradually add starch in small quantities, always controlled by morning weighing."
Interesting that he doesn't mention adding back sugar. The idea is go to slowly, adding one small portion of a starchy item and then see how the scale reacts. If the scale stays the same or close, then that food is likely okay, and you're clear to try another, again, waiting to see what the scale does. By doing this, you learn what your trigger foods are and what to avoid.
Always remember the Golden Rule of the HCG Diet,
"Any day that the scale is more than 2 pounds over your last drop weight or last injection weight, you must immediately that day do a steak day. Drinking plenty of fluids through the day, and eating the biggest steak you can for dinner followed by an apple or a tomato."
The key is to follow this for life (or until the next round) and your set!
On this day, I was so swamped the entire day that I only had coffee in the morning with a bit of half & half. By the time, 3pm rolled around and I still hadn't eaten, I decided what they heck.. steak day. After all, I love steak.
Dinner - (799 calories)
388 grams of thin sliced ribeye, sauted in it's own juices
180 grams roma tomato
Well that done.. I had company over. It had been an insane day. I did 3 shots of silver tequila (hey.. I deserved it!) That totaled 207 calories.
Total calories for the day 1,006
Saturday, August 28, 2010
HCG Diet Phase 3 Day 21
I can't believe it's been three weeks already since I moved from Phase 2 and eating 500 calories per day to Phase 3 and working my way up to over 1500 calories per day.
Breakfast - (465 calories)
*Beef and Blue Scramble
5 oz lean ground beef
80 grams mushrooms
60 grams onion
1 clove garlic
1 large egg
1/2 cup eggbeaters
28 grams blue cheese crumbles
10 oz coffee
1 tbsp half & half
Saute the ground beef, onions, mushrooms, and garlic until cooked. Mix egg and eggbeaters and add to skillet. Let cook on low until set then start scrambling lightly until as hard as you like. Top with blue cheese.
Lunch - (356 calories)
4 oz hickory smoked turkey breast
1 oz Tillamook Vintage White Cheddar
1 container greek yogurt
50 grams strawberries
stevia to taste
Dinner - (786 calories)
*Carne Asada Salad
12.5 oz (raw weight) Trader Joe's Carne Asada Sirloin
210 grams iceberg lettuce
180 grams cucumber
2 tbsp Bolthouse Farms Caesar Parmigiano Dressing
1 deep fried cheese wonton (yeah I know, everyone else had Chinese take out)
Cook sirloin as desired. Cut into bite-sized pieces and let cool. Add to salad.
Total calories for the day 1,607
Breakfast - (465 calories)
*Beef and Blue Scramble
5 oz lean ground beef
80 grams mushrooms
60 grams onion
1 clove garlic
1 large egg
1/2 cup eggbeaters
28 grams blue cheese crumbles
10 oz coffee
1 tbsp half & half
Saute the ground beef, onions, mushrooms, and garlic until cooked. Mix egg and eggbeaters and add to skillet. Let cook on low until set then start scrambling lightly until as hard as you like. Top with blue cheese.
Lunch - (356 calories)
4 oz hickory smoked turkey breast
1 oz Tillamook Vintage White Cheddar
1 container greek yogurt
50 grams strawberries
stevia to taste
Dinner - (786 calories)
*Carne Asada Salad
12.5 oz (raw weight) Trader Joe's Carne Asada Sirloin
210 grams iceberg lettuce
180 grams cucumber
2 tbsp Bolthouse Farms Caesar Parmigiano Dressing
1 deep fried cheese wonton (yeah I know, everyone else had Chinese take out)
Cook sirloin as desired. Cut into bite-sized pieces and let cool. Add to salad.
Total calories for the day 1,607
Friday, August 27, 2010
HCG Diet Phase 3 Day 20
Dropped back down a bit to below my LDW (last drop weight). I think it's partially the effect of having more beef.
Breakfast - (586 calories)
*Ukranian Joe's Special as a Frittata
5 oz ground sirloin
60 grams baby spinach, chopped
60 grams mushrooms, chopped
50 grams onion, chopped
1 large eggs
1/2 cup eggbeaters
1 tbsp butter
pepper to taste
1 clove garlic, chopped
2 tbsp sour cream
1 oz parmesan cheese, grated
A favorite restaurant of mine makes a Joe's Special called a Ukranian Joe. It's an egg scramble. This is my version as a frittata. Saute ground sirloin or ground beef in a skillet with an oven safe handle. Add garlic, mushrooms and onions, cover and saute until softened. Add baby spinach and cook until wilted. Remove from stove and left cool some. Beat two eggs with a fork. Whisk the eggbeaters until frothy. Preheat oven broiler on high setting. Add eggs to beef mixture, then gently stir in eggbeaters gently. Heat skillet again with butter until it just starts to bubble. Add the egg/beef mixture, turn heat to low and cover. Cook about 5 minutes until edges and bottom are set but the middle is still runny. Remove from stove and put under broiler for 2 minutes or until eggs are completely set in the middle. Slide frittata out of skillet and top with parmesan cheese and sour cream.
Lunch - (427 calories)
1 container Fage 2% Greek Yogurt
50 grams blackberries
4.75 oz Foster Farms Hickory Smoked turkey breast
1.5 oz Tillamook Garlic and Red Pepper cheddar cheese
Dinner - (730 calories)
151 grams Private Selection Angus chuck patty
1 slice pepper jack cheese
chopped green chilis or zesty pepper rings
200 grams romaine lettuce
100 grams roma tomato
3 tbsp Brianna's Real French dressing
Did the burger patty with cheese and pepper rings, served with a small amount of ketchup and yellow mustard. Prepared the romaine, tomato and dressing as a salad.
Total Calories for the day 1,743
Breakfast - (586 calories)
*Ukranian Joe's Special as a Frittata
5 oz ground sirloin
60 grams baby spinach, chopped
60 grams mushrooms, chopped
50 grams onion, chopped
1 large eggs
1/2 cup eggbeaters
1 tbsp butter
pepper to taste
1 clove garlic, chopped
2 tbsp sour cream
1 oz parmesan cheese, grated
A favorite restaurant of mine makes a Joe's Special called a Ukranian Joe. It's an egg scramble. This is my version as a frittata. Saute ground sirloin or ground beef in a skillet with an oven safe handle. Add garlic, mushrooms and onions, cover and saute until softened. Add baby spinach and cook until wilted. Remove from stove and left cool some. Beat two eggs with a fork. Whisk the eggbeaters until frothy. Preheat oven broiler on high setting. Add eggs to beef mixture, then gently stir in eggbeaters gently. Heat skillet again with butter until it just starts to bubble. Add the egg/beef mixture, turn heat to low and cover. Cook about 5 minutes until edges and bottom are set but the middle is still runny. Remove from stove and put under broiler for 2 minutes or until eggs are completely set in the middle. Slide frittata out of skillet and top with parmesan cheese and sour cream.
Lunch - (427 calories)
1 container Fage 2% Greek Yogurt
50 grams blackberries
4.75 oz Foster Farms Hickory Smoked turkey breast
1.5 oz Tillamook Garlic and Red Pepper cheddar cheese
Dinner - (730 calories)
151 grams Private Selection Angus chuck patty
1 slice pepper jack cheese
chopped green chilis or zesty pepper rings
200 grams romaine lettuce
100 grams roma tomato
3 tbsp Brianna's Real French dressing
Did the burger patty with cheese and pepper rings, served with a small amount of ketchup and yellow mustard. Prepared the romaine, tomato and dressing as a salad.
Total Calories for the day 1,743
Thursday, August 26, 2010
HCG Diet Phase 3 Day 19
I did okay yesterday even with a lunch at a restaurant.
Breakfast - (384 calories)
Remainder of my green tomato and leek frittata from last night
10 oz coffee
1 tbsp half & half
Lunch - (466 calories)
4 oz Foster Farms Hickory Smoked turkey breast
2 oz Tillamook medium cheddar cheese
1 container greek yogurt
60 grams strawberries, sliced
Dinner - (600 calories)
9.44 oz (raw weight) thin sliced sirloin steak
1 tbsp capers
2 tbsp lime juice
skant oil in saute pan
12 oz broccoli cauliflower steam in bag pack
3 tbsp Bolthouse Farms Caesar Parmigiano Dressing
Saute the sirloin in a skillet with a small amount of oil and the lime juice. Add capers when finished and heat through. Use the dressing on the steamed veggies.
Total calories for the day 1,450
Breakfast - (384 calories)
Remainder of my green tomato and leek frittata from last night
10 oz coffee
1 tbsp half & half
Lunch - (466 calories)
4 oz Foster Farms Hickory Smoked turkey breast
2 oz Tillamook medium cheddar cheese
1 container greek yogurt
60 grams strawberries, sliced
Dinner - (600 calories)
9.44 oz (raw weight) thin sliced sirloin steak
1 tbsp capers
2 tbsp lime juice
skant oil in saute pan
12 oz broccoli cauliflower steam in bag pack
3 tbsp Bolthouse Farms Caesar Parmigiano Dressing
Saute the sirloin in a skillet with a small amount of oil and the lime juice. Add capers when finished and heat through. Use the dressing on the steamed veggies.
Total calories for the day 1,450
Wednesday, August 25, 2010
HCG Diet Phase 3 Day 18
Still holding steady. Not positive that my set point is going to end up being as high as I'd like, but I'm still trying...
Breakfast was just coffee and half and half this morning since we were doing lunch at a restaurant.
Lunch - (662 calories, estimated)
*California burger, bunless
4 oz angus beef patty
1 slice pepper jack cheese
2 tsp chipolte mayo
1 tsp mustard
1 tbsp green chili
2 slices avocado
Afternoon snack - (323 calories)
*leftover pepperjack chicken
192 grams (cooked weight) chicken breast
1 slice pepper jack cheese
1 oz Vlasic pepper rings
Dinner - (360 calories)
*Green tomato and leek frittata (recipe from MarthaStewart.com)
* 2 1/2 cups sliced leeks, about 1 1/2 pounds whole leeks, white and light-green parts only
* 1 teaspoon olive oil
* 2 medium green tomatoes, about 9 ounces, cut into 1/2-inch dice
* 1 1/2 teaspoons salt
* 1/4 teaspoon freshly ground pepper
* 4 large eggs
* 2 tablespoons freshly grated Parmesan cheese
* 1/2 cup fresh basil leaves, torn into small pieces
* 2 large egg whites
* 1 teaspoon unsalted butter
Directions
1. Place sliced leeks in a large bowl of cold water, and let soak for 5 to 10 minutes to rid them of dirt and sand. Lift them out of the water, and pat dry.
2. Heat oil in a medium nonstick skillet with an ovenproof handle over medium-low heat. Add leeks and cook until golden, about 7 minutes. Add tomatoes, 1/2 teaspoon salt, and 1/8 teaspoon pepper; stir. Raise heat to medium, and cook until tomatoes are tender, about 5 minutes. Remove from heat, and set aside to cool.
3. Heat broiler. Place 4 whole eggs in a large bowl, and beat with a fork. Add leek-and-tomato mixture, remaining 1 teaspoon salt and 1/8 teaspoon pepper, Parmesan, and basil; mix to combine.
4. Whisk egg whites until stiff but not dry. Gently fold whites into egg mixture.
5. Heat butter in a medium nonstick skillet with an ovenproof handle over medium heat. As soon as butter begins to foam, but not brown, pour in egg mixture. Reduce heat to low, cover pan, and cook until eggs start to set and thicken but the surface is still runny, 5 to 7 minutes.
6. Remove cover, and place skillet under the broiler. Broil until the top of the frittata is set, but not browned, about 3 to 5 minutes. Remove from broiler.
7. Run a spatula under frittata to loosen it from the pan, and transfer to a serving dish. Cut into six wedges, and serve immediately, or let stand for up to 1 hour, and serve at room temperature.
Serves 6 (but since it's dinner, I ate half of it)
when I put it in the recipe calculator it comes out to about 120 calories per serving.
Total Fat 6.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 3.2 g
Cholesterol 144.0 mg
Sodium 660.1 mg
Potassium 289.7 mg
Total Carbohydrate 8.5 g
Dietary Fiber 1.8 g
Sugars 1.5 g
Protein 6.7 g
Evening snack - (226 calories)
*garden salad
150 grams romaine lettuce
50 grams onion
90 grams roma tomato
28 grams avocado
3 tbsp Bolthouse Farms Caesar Parmigiano Dressing
Total calories for the day 1,571
Breakfast was just coffee and half and half this morning since we were doing lunch at a restaurant.
Lunch - (662 calories, estimated)
*California burger, bunless
4 oz angus beef patty
1 slice pepper jack cheese
2 tsp chipolte mayo
1 tsp mustard
1 tbsp green chili
2 slices avocado
Afternoon snack - (323 calories)
*leftover pepperjack chicken
192 grams (cooked weight) chicken breast
1 slice pepper jack cheese
1 oz Vlasic pepper rings
Dinner - (360 calories)
*Green tomato and leek frittata (recipe from MarthaStewart.com)
* 2 1/2 cups sliced leeks, about 1 1/2 pounds whole leeks, white and light-green parts only
* 1 teaspoon olive oil
* 2 medium green tomatoes, about 9 ounces, cut into 1/2-inch dice
* 1 1/2 teaspoons salt
* 1/4 teaspoon freshly ground pepper
* 4 large eggs
* 2 tablespoons freshly grated Parmesan cheese
* 1/2 cup fresh basil leaves, torn into small pieces
* 2 large egg whites
* 1 teaspoon unsalted butter
Directions
1. Place sliced leeks in a large bowl of cold water, and let soak for 5 to 10 minutes to rid them of dirt and sand. Lift them out of the water, and pat dry.
2. Heat oil in a medium nonstick skillet with an ovenproof handle over medium-low heat. Add leeks and cook until golden, about 7 minutes. Add tomatoes, 1/2 teaspoon salt, and 1/8 teaspoon pepper; stir. Raise heat to medium, and cook until tomatoes are tender, about 5 minutes. Remove from heat, and set aside to cool.
3. Heat broiler. Place 4 whole eggs in a large bowl, and beat with a fork. Add leek-and-tomato mixture, remaining 1 teaspoon salt and 1/8 teaspoon pepper, Parmesan, and basil; mix to combine.
4. Whisk egg whites until stiff but not dry. Gently fold whites into egg mixture.
5. Heat butter in a medium nonstick skillet with an ovenproof handle over medium heat. As soon as butter begins to foam, but not brown, pour in egg mixture. Reduce heat to low, cover pan, and cook until eggs start to set and thicken but the surface is still runny, 5 to 7 minutes.
6. Remove cover, and place skillet under the broiler. Broil until the top of the frittata is set, but not browned, about 3 to 5 minutes. Remove from broiler.
7. Run a spatula under frittata to loosen it from the pan, and transfer to a serving dish. Cut into six wedges, and serve immediately, or let stand for up to 1 hour, and serve at room temperature.
Serves 6 (but since it's dinner, I ate half of it)
when I put it in the recipe calculator it comes out to about 120 calories per serving.
Total Fat 6.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 3.2 g
Cholesterol 144.0 mg
Sodium 660.1 mg
Potassium 289.7 mg
Total Carbohydrate 8.5 g
Dietary Fiber 1.8 g
Sugars 1.5 g
Protein 6.7 g
Evening snack - (226 calories)
*garden salad
150 grams romaine lettuce
50 grams onion
90 grams roma tomato
28 grams avocado
3 tbsp Bolthouse Farms Caesar Parmigiano Dressing
Total calories for the day 1,571
Tuesday, August 24, 2010
HCG Diet Phase 3 Day 17
Weight is holding steady
Breakfast - (178 calories)
1 container Fage 2% Greek yogurt
50 grams raspberries
stevia to taste
10 oz coffee
1 tbsp half & half
Morning snack - (135 calories)
100 grams tuna fish, packed in water, drained
2 tbsp salsa
1 tbsp sour cream
Lunch - (695 calories) - estimated
*Bunless burger at a drive in
4 oz beef patty
50 grams swiss cheese
28 grams deli ham
1 oz special sauce
5 celery stalks
1 tbsp Bolthouse Farms Yogurt Ranch dressing
Dinner - (689 calories)
9.28 oz (raw weight) top loin, NY Strip steak
1 tbsp mediterranean margarine blend
180 grams romaine lettuce
3 tbsp Maple Grove Farms FF Balsamic dressing
Seasoned and sauted the steak in the margarine blend.
Total calories for the day 1,697
Breakfast - (178 calories)
1 container Fage 2% Greek yogurt
50 grams raspberries
stevia to taste
10 oz coffee
1 tbsp half & half
Morning snack - (135 calories)
100 grams tuna fish, packed in water, drained
2 tbsp salsa
1 tbsp sour cream
Lunch - (695 calories) - estimated
*Bunless burger at a drive in
4 oz beef patty
50 grams swiss cheese
28 grams deli ham
1 oz special sauce
5 celery stalks
1 tbsp Bolthouse Farms Yogurt Ranch dressing
Dinner - (689 calories)
9.28 oz (raw weight) top loin, NY Strip steak
1 tbsp mediterranean margarine blend
180 grams romaine lettuce
3 tbsp Maple Grove Farms FF Balsamic dressing
Seasoned and sauted the steak in the margarine blend.
Total calories for the day 1,697
Monday, August 23, 2010
HCG Diet Phase 3 Day 16
Whoo.. hoo.. I think I'm really stablized. Seems most nights no matter what I've eaten during the day the scale reads just about the same number. Which means in the morning it's the same number. I'm hovering back and forth within a pound except for the crazy day last week when I ended up doing a steak day. I've found if I'm feeling a bit bloated I can do a high protein, lower fats and almost no carbs day and it sets me right again.
Breakfast - (426 calories)
*sausage, mushroom, pepper scramble
2 oz (cooked weight) Jimmy Dean original sausage, crumbled
130 grams baby portobello mushrooms
40 grams green bell pepper, diced
1/2 cup eggbeaters
1 large egg
1 tbsp margarine
10 oz coffee
1 tbsp half & half
Saute the mushrooms and bell pepper in the magarine until soft, add crumble cooked sausage then egg/eggbeaters mixture. Let cook until set, then stir occasionally until firmness you desire.
Lunch - (426 calories)
*chicken salad
200 grams canned chicken breast (I use Swansons)
3 tbsp dill relish
50 grams onion, chopped
100 grams celery, chopped
1 tbsp Duke's Mayonnaise
1 tbsp yellow mustard
pepper to taste
Mix all ingredients together. Eat alone or on lettuce leaves as wraps
Afternoon snack - (39 calories)
300 gram chinese cabbage, chopped
3 tbsp champagne wine vinegar
Dinner - (817 calories)
*Salsa chicken and garden salad
200 grams (cooked weight) chicken breast
Montreal Steak Seasoning
.5 tbsp olive oil
2 slices pepper jack cheese
2 tbsp salsa
1 tbsp sour cream
190 grams roma tomatoes, chopped
110 grams romaine lettuce
50 grams onion, chopped
3 tbsp Brianna's Real French Vinaigrette
Season chicken and either saute or bake. When done, melt pepper jack cheese over chicken and serve with salsa and sour cream. Toss salad of lettuce, tomatoes, onions, and dressing.
Total Calories for the day - 1,589
Breakfast - (426 calories)
*sausage, mushroom, pepper scramble
2 oz (cooked weight) Jimmy Dean original sausage, crumbled
130 grams baby portobello mushrooms
40 grams green bell pepper, diced
1/2 cup eggbeaters
1 large egg
1 tbsp margarine
10 oz coffee
1 tbsp half & half
Saute the mushrooms and bell pepper in the magarine until soft, add crumble cooked sausage then egg/eggbeaters mixture. Let cook until set, then stir occasionally until firmness you desire.
Lunch - (426 calories)
*chicken salad
200 grams canned chicken breast (I use Swansons)
3 tbsp dill relish
50 grams onion, chopped
100 grams celery, chopped
1 tbsp Duke's Mayonnaise
1 tbsp yellow mustard
pepper to taste
Mix all ingredients together. Eat alone or on lettuce leaves as wraps
Afternoon snack - (39 calories)
300 gram chinese cabbage, chopped
3 tbsp champagne wine vinegar
Dinner - (817 calories)
*Salsa chicken and garden salad
200 grams (cooked weight) chicken breast
Montreal Steak Seasoning
.5 tbsp olive oil
2 slices pepper jack cheese
2 tbsp salsa
1 tbsp sour cream
190 grams roma tomatoes, chopped
110 grams romaine lettuce
50 grams onion, chopped
3 tbsp Brianna's Real French Vinaigrette
Season chicken and either saute or bake. When done, melt pepper jack cheese over chicken and serve with salsa and sour cream. Toss salad of lettuce, tomatoes, onions, and dressing.
Total Calories for the day - 1,589
Sunday, August 22, 2010
HCG Diet Phase 3 Day 15
Really getting the hang of this maintenance down. 2 weeks over and 1 to go before I start adding (gulp) sugars and starches. Even after a middle of the night dinner with alcohol, I was just a few tens of a pound over where I've been hovering. I loved my late night Ukranian Joe so much I had something similar for breakfast
Breakfast - (537 calories)
*steak and mushroom scramble
1 large egg
1/2 cup eggbeaters
1 tbsp margarine
108 grams tri tip beef steak (leftover from steak day), diced
100 grams baby portobello mushrooms
35 grams green onion, chopped
2 tbsp sour cream
2 tsp worchestershire sauce
10 oz coffee
1 tbsp half & half
Saute the mushrooms in margarine and worchestershire until soft, add the steak and stir for a moment, then add the eggbeaters/egg mixture and let sit until starting to get firm then start flipping or scrambling. Top with green onion and sour cream.
** I've begun using an eggbeaters and egg combination to lower the cholesterol and total calories a bit. I just can't see having 2 or 3 large eggs several days each week.
Afternoon Snack - (211 calories)
200 grams napa cabbage, chopped
50 grams onion, chopped
3 tbsp Maple Grove Farms Fat Free Balsamic Vinaigrette
1 tsp Johnny's Salad Elegance
50 grams strawberries
1 oz Tillamook Vintage White Cheddar
1 oz Oscar Mayer Ham
squirt of mustard
I sort of grazed this afternoon because I got home too late for lunch and too early for dinner. The cabbage and onion became a salad. I also had some strawberries and a piece of cheese wrapped in ham with mustard
Dinner - (538 calories)
*Lemon Picatta Veal with a cucumber/celery salad
250 grams Superior Farms thin sliced veal
3 tbsp lemon juice
2 tsp olive oil
2 tbsp capers
Montreal steak seasoning to taste
350 grams cucumber, chopped
65 grams green onion, chopped
65 grams celery, chopped
7 rings of banana peppers
3 tbsp Brianna's Real French Vinaigrette
7 rings of banana peppers
Saute the veal in olive oil briefly then add lemon juice and capers and reduce. Cook until veal is done adding water as needed. Toss the cucumber, celery, green onions, and banana peppers with the dressing for a salad.
Total calories for the day 1,286. I know I'm missing a meal here so the calories are lower than they had been. This was also a fairly low fat day compared to what I've been doing.
Breakfast - (537 calories)
*steak and mushroom scramble
1 large egg
1/2 cup eggbeaters
1 tbsp margarine
108 grams tri tip beef steak (leftover from steak day), diced
100 grams baby portobello mushrooms
35 grams green onion, chopped
2 tbsp sour cream
2 tsp worchestershire sauce
10 oz coffee
1 tbsp half & half
Saute the mushrooms in margarine and worchestershire until soft, add the steak and stir for a moment, then add the eggbeaters/egg mixture and let sit until starting to get firm then start flipping or scrambling. Top with green onion and sour cream.
** I've begun using an eggbeaters and egg combination to lower the cholesterol and total calories a bit. I just can't see having 2 or 3 large eggs several days each week.
Afternoon Snack - (211 calories)
200 grams napa cabbage, chopped
50 grams onion, chopped
3 tbsp Maple Grove Farms Fat Free Balsamic Vinaigrette
1 tsp Johnny's Salad Elegance
50 grams strawberries
1 oz Tillamook Vintage White Cheddar
1 oz Oscar Mayer Ham
squirt of mustard
I sort of grazed this afternoon because I got home too late for lunch and too early for dinner. The cabbage and onion became a salad. I also had some strawberries and a piece of cheese wrapped in ham with mustard
Dinner - (538 calories)
*Lemon Picatta Veal with a cucumber/celery salad
250 grams Superior Farms thin sliced veal
3 tbsp lemon juice
2 tsp olive oil
2 tbsp capers
Montreal steak seasoning to taste
350 grams cucumber, chopped
65 grams green onion, chopped
65 grams celery, chopped
7 rings of banana peppers
3 tbsp Brianna's Real French Vinaigrette
7 rings of banana peppers
Saute the veal in olive oil briefly then add lemon juice and capers and reduce. Cook until veal is done adding water as needed. Toss the cucumber, celery, green onions, and banana peppers with the dressing for a salad.
Total calories for the day 1,286. I know I'm missing a meal here so the calories are lower than they had been. This was also a fairly low fat day compared to what I've been doing.
Saturday, August 21, 2010
HCG Diet Phase 3 Day 14
My steak day yesterday dropped me 3.2 lbs on the scale. Amazing to think that something this simple should work to keep me within a set range on the scale until I'm ready to start round 2. Very oddball day today so we'll see what the scale shows in the next couple of days. I'm going to err on the high side as far as calories go.
Breakfast - (384 calories)
*mushroom scramble with sausage
1 large egg
1/4 cup eggbeaters
95 grams fresh mushrooms
2 oz (cooked weight) Jimmy Dean Original Sausage
2 tsp grease from sausage (for making the eggs)
10 oz coffee
1.5 tbsp half & half
Lunch - (437 calories)
*chicken breast and roasted cauliflower
210 grams (cooked weight) chicken breast, sauted from 2 nights ago
220 grams cauliflower
1 tbsp olive oil
2 tbsp lemon juice
2 tsp capers
1 tbsp salsa
1 tbsp Walden Farms Barbeque sayce
For roasted cauliflower, break cauliflower into small pieces , toss in olive oil, lemon juice, garlic salt (to taste), add capers and bake in 400 degree oven for 30 to 40 minutes until easily pierced with a fork.
Dinner - (1,112 calories)
*Ukranian Joe special at 13 Coins restaurant + alcohol
A Ukranian Joe is the following: Fresh spinach, chopped sirloin, eggs, onion and parmesan with sour cream, mushrooms, green onions.
Also had 1 lemontini (Vanilla Vodka, Limoncello, Triple Sec, Lemon Juice and Lime Juice) and 1.5 shots of Patron Silver.
Total calories for the day 1,943
Breakfast - (384 calories)
*mushroom scramble with sausage
1 large egg
1/4 cup eggbeaters
95 grams fresh mushrooms
2 oz (cooked weight) Jimmy Dean Original Sausage
2 tsp grease from sausage (for making the eggs)
10 oz coffee
1.5 tbsp half & half
Lunch - (437 calories)
*chicken breast and roasted cauliflower
210 grams (cooked weight) chicken breast, sauted from 2 nights ago
220 grams cauliflower
1 tbsp olive oil
2 tbsp lemon juice
2 tsp capers
1 tbsp salsa
1 tbsp Walden Farms Barbeque sayce
For roasted cauliflower, break cauliflower into small pieces , toss in olive oil, lemon juice, garlic salt (to taste), add capers and bake in 400 degree oven for 30 to 40 minutes until easily pierced with a fork.
Dinner - (1,112 calories)
*Ukranian Joe special at 13 Coins restaurant + alcohol
A Ukranian Joe is the following: Fresh spinach, chopped sirloin, eggs, onion and parmesan with sour cream, mushrooms, green onions.
Also had 1 lemontini (Vanilla Vodka, Limoncello, Triple Sec, Lemon Juice and Lime Juice) and 1.5 shots of Patron Silver.
Total calories for the day 1,943
Friday, August 20, 2010
HCG Diet Phase 3 Day 13
My weight is borderline from what protocol says for a steak day, so since I've not done one, I thought I'd try it. So, nothing to eat all day, just liquids and a big steak for dinner with a raw tomato (can do an apple instead).
I drank coffee as normal this morning with 1 tbsp of half & half.
Dinner - (1,169 calories)
170 grams roma tomato, sliced
16 oz (raw weight) steak, split between 10 oz of tenderloin and 6 oz of tri-tip.
1 tsp Walden Farms Barbeque sauce (I caved)
Total calories for the day 1,193
I drank coffee as normal this morning with 1 tbsp of half & half.
Dinner - (1,169 calories)
170 grams roma tomato, sliced
16 oz (raw weight) steak, split between 10 oz of tenderloin and 6 oz of tri-tip.
1 tsp Walden Farms Barbeque sauce (I caved)
Total calories for the day 1,193
Thursday, August 19, 2010
HCG Diet Phase 3 Day 12
Day 12 of maintenance.. my weight was just over the Last Drop Weight so I'm hoping things are stabilizing.
Hit the ground running today so no real breakfast.....
Lunch - (448 calories)
*tuna salad
7 oz chunk light tuna in water
50 grams onion, chopped
50 grams celery, chopped
3 tbsp dill relish
1 tbsp Duke's mayonnaise
2 tsp yellow mustard
10 oz coffee
1.5 tbsp half & half
Afternoon Snack - (370 calories)
1 oz Dofino Dill Havarti cheese
2 tbsp Maranatha Almond Butter
2 tbsp Knudsen Apple Butter
My first try of Almond Butter and I wasn't really impressed. I mixed it with the apple butter to help but it's a bit pasty to me.
Dinner - (674 calories)
*mexican chicken breast and salad
210 grams thin sliced chicken breast, sauteed
2 slices pepper jack cheese
4 tbsp salsa
200 grams iceberg lettuce
100 grams cucumber, chopped
2 tsp capers
a few cocktail onions
3 tbsp Brianna's Real French Vinaigrette dressing
After the chicken was cooked, I cut it into bite-sized pieces, melted the cheese over it and topped with salsa. The other ingredients went in my salad.
Total Calories for the day - 1492, unless I have a evening snack
Hit the ground running today so no real breakfast.....
Lunch - (448 calories)
*tuna salad
7 oz chunk light tuna in water
50 grams onion, chopped
50 grams celery, chopped
3 tbsp dill relish
1 tbsp Duke's mayonnaise
2 tsp yellow mustard
10 oz coffee
1.5 tbsp half & half
Afternoon Snack - (370 calories)
1 oz Dofino Dill Havarti cheese
2 tbsp Maranatha Almond Butter
2 tbsp Knudsen Apple Butter
My first try of Almond Butter and I wasn't really impressed. I mixed it with the apple butter to help but it's a bit pasty to me.
Dinner - (674 calories)
*mexican chicken breast and salad
210 grams thin sliced chicken breast, sauteed
2 slices pepper jack cheese
4 tbsp salsa
200 grams iceberg lettuce
100 grams cucumber, chopped
2 tsp capers
a few cocktail onions
3 tbsp Brianna's Real French Vinaigrette dressing
After the chicken was cooked, I cut it into bite-sized pieces, melted the cheese over it and topped with salsa. The other ingredients went in my salad.
Total Calories for the day - 1492, unless I have a evening snack
Wednesday, August 18, 2010
HCG Diet Phase 3 Day 11
11 days.. and I'm eating somewhat normal amounts of food and my weight this morning was exactly what it had been the morning before. 0.6 lbs below my Last Drop Weight
Breakfast - (187 calories)
7 oz container Fage 2% Greek Yogurt
50 grams raspberries
stevia to taste
10 oz coffee
1.5 tbsp half and half
Lunch - (856 calories)
*leftover prime new york steak and garden salad
246 grams (cooked weight) new york steak
186 grams 5 mixed lettuces
100 grams roma tomatoes, diced
65 grams kosher dill pickles, diced
3 tbsp Brianna's Real French Vinaigrette Dressing
1 tbsp Walden Farms Barbeque Sauce
1 tsp Johnny's Salad Elegance
Afternoon Snack - (300 calories)
36 grams Tillamook Vintage White Cheddar
28 grams All Natural Whole Almonds
Dinner - (676 calories)
*Bunless turkey burgers and lettuce only salad
2 Jennie-O 1/4 pound natural turkey burgers
120 grams roma tomatoes
50 grams kosher dill pickles
50 grams onion
1 tbsp Duke's mayonnaise
1 tbsp yellow mustard
1 tbsp Organicville Ketchup
200 grams iceberg lettuce
2 tbsp Marie's Blue Cheese dressing
I sauteed the turkey patties until done then sliced them up and covered them with diced tomatoes, pickles, and onions and placed the condiments on top. The salad was lettuce and dressing only. I opted for that instead of cheese on the burger.
Total calories for the day - 2,030
Breakfast - (187 calories)
7 oz container Fage 2% Greek Yogurt
50 grams raspberries
stevia to taste
10 oz coffee
1.5 tbsp half and half
Lunch - (856 calories)
*leftover prime new york steak and garden salad
246 grams (cooked weight) new york steak
186 grams 5 mixed lettuces
100 grams roma tomatoes, diced
65 grams kosher dill pickles, diced
3 tbsp Brianna's Real French Vinaigrette Dressing
1 tbsp Walden Farms Barbeque Sauce
1 tsp Johnny's Salad Elegance
Afternoon Snack - (300 calories)
36 grams Tillamook Vintage White Cheddar
28 grams All Natural Whole Almonds
Dinner - (676 calories)
*Bunless turkey burgers and lettuce only salad
2 Jennie-O 1/4 pound natural turkey burgers
120 grams roma tomatoes
50 grams kosher dill pickles
50 grams onion
1 tbsp Duke's mayonnaise
1 tbsp yellow mustard
1 tbsp Organicville Ketchup
200 grams iceberg lettuce
2 tbsp Marie's Blue Cheese dressing
I sauteed the turkey patties until done then sliced them up and covered them with diced tomatoes, pickles, and onions and placed the condiments on top. The salad was lettuce and dressing only. I opted for that instead of cheese on the burger.
Total calories for the day - 2,030
Tuesday, August 17, 2010
HCG Diet Phase 3 Day 10
Dropped back below my last drop weight again. Still hot here and still retaining water.
Breakfast - (135 calories)
1 container greek yogurt
50 grams raspberries, sliced
stevia to taste
10 oz coffee
1.5 tbsp half & half
Morning Snack - (160 calories)
1 oz whole natural almonds
Lunch - (278 calories - estimated)
*lunch at a burger drive in .. chose a thin sliced steak sandwich and didn't eat the bun
Afternoon Snack - (298 calories)
*chicken salad
185 grams canned white meat chunk chicken breast (Swanson's)
1.5 tbsp dill relish
60 grams onion, diced
100 grams celery, diced
1 tbsp Duke's Mayonnaise
1 tbsp yellow mustard
pepper to taste
Dinner - (1,002 calories)
*Philly Cheesesteak - no bun
12 oz (raw weight) thin sliced beef steak
185 grams bell pepper, sliced
170 grams onion, sliced
100 grams mushrooms, sliced
58 grams monterey jack cheese, shredded
2 tsp worchestershire sauce
1 tbsp mince garlic
1 tbsp butter
1 tbsp olive oil
Saute everything but the cheese in a pan until done.. smother with cheese.
Evening snack - (210 calories)
170 grams brocolli slaw
2 tbsp red wine vinegar
1 oz natural whole almonds
Total calories for the day 2,083 ... should be interesting how this effects the scale in the morning.
Breakfast - (135 calories)
1 container greek yogurt
50 grams raspberries, sliced
stevia to taste
10 oz coffee
1.5 tbsp half & half
Morning Snack - (160 calories)
1 oz whole natural almonds
Lunch - (278 calories - estimated)
*lunch at a burger drive in .. chose a thin sliced steak sandwich and didn't eat the bun
Afternoon Snack - (298 calories)
*chicken salad
185 grams canned white meat chunk chicken breast (Swanson's)
1.5 tbsp dill relish
60 grams onion, diced
100 grams celery, diced
1 tbsp Duke's Mayonnaise
1 tbsp yellow mustard
pepper to taste
Dinner - (1,002 calories)
*Philly Cheesesteak - no bun
12 oz (raw weight) thin sliced beef steak
185 grams bell pepper, sliced
170 grams onion, sliced
100 grams mushrooms, sliced
58 grams monterey jack cheese, shredded
2 tsp worchestershire sauce
1 tbsp mince garlic
1 tbsp butter
1 tbsp olive oil
Saute everything but the cheese in a pan until done.. smother with cheese.
Evening snack - (210 calories)
170 grams brocolli slaw
2 tbsp red wine vinegar
1 oz natural whole almonds
Total calories for the day 2,083 ... should be interesting how this effects the scale in the morning.
Monday, August 16, 2010
HCG Diet Phase 3 Day 9
Still working on getting the alcohol sugars and bloating from the hot weather out of my system. I did a high protein day today. You're supposed to eat every 2 to 3 hours on a high protein day.. I did my best.
Breakfast - (356 calories)
*steak leftovers and garden salad
3.75 oz (cooked weight) prime new york steak, grilled, from Sunday
60 grams 5 lettuce mix
80 grams roma tomatoes, chopped
50 grams onion, chopped
3 tbsp Maple Grove Farms Fat Free Balasamic Vinaigrette Dressing
1 tbsp Walden Farms no calorie barbeque sauce.
10 oz coffee
2 tbsp half and half
Lunch - (282 calories)
*tuna salad with no mayo on lettuce wraps
7.6 oz chunk light tuna packed in water
70 grams celery, chopped
50 grams onion, chopped
3 tbsp dill relish
2 tbsp Maple Grove Farms Fat Free Balasamic Vinaigrette Dressing
Afternoon Snack - (628 calories)
2 Omaha steak ground beef 1/4lb burger patties, cooked in a skillet
50 grams onion, chopped
56 grams dill pickle, chopped
1 tbsp Organicville ketchup
2 tsp yellow mustard
Dinner - (293 calories)
*Veal picatta with cabbage salad
8 oz (raw weight) Superior Farms Veal Scallopini
2 tbsp lemon juice
2 tsp capers
pepper to taste
200 grams Napa cabbage, chopped
95 grams roma tomatos, chopped
2 oz Star Red Wine Garlic Vinegar
Did the veal as always, in a skillet with a splash of oil then added the lemon juice... deglazed the pan and added the capers.
I had the cabbage and tomatoes today because of their diuretic properties.
Total calories for the day 1,578
Breakfast - (356 calories)
*steak leftovers and garden salad
3.75 oz (cooked weight) prime new york steak, grilled, from Sunday
60 grams 5 lettuce mix
80 grams roma tomatoes, chopped
50 grams onion, chopped
3 tbsp Maple Grove Farms Fat Free Balasamic Vinaigrette Dressing
1 tbsp Walden Farms no calorie barbeque sauce.
10 oz coffee
2 tbsp half and half
Lunch - (282 calories)
*tuna salad with no mayo on lettuce wraps
7.6 oz chunk light tuna packed in water
70 grams celery, chopped
50 grams onion, chopped
3 tbsp dill relish
2 tbsp Maple Grove Farms Fat Free Balasamic Vinaigrette Dressing
Afternoon Snack - (628 calories)
2 Omaha steak ground beef 1/4lb burger patties, cooked in a skillet
50 grams onion, chopped
56 grams dill pickle, chopped
1 tbsp Organicville ketchup
2 tsp yellow mustard
Dinner - (293 calories)
*Veal picatta with cabbage salad
8 oz (raw weight) Superior Farms Veal Scallopini
2 tbsp lemon juice
2 tsp capers
pepper to taste
200 grams Napa cabbage, chopped
95 grams roma tomatos, chopped
2 oz Star Red Wine Garlic Vinegar
Did the veal as always, in a skillet with a splash of oil then added the lemon juice... deglazed the pan and added the capers.
I had the cabbage and tomatoes today because of their diuretic properties.
Total calories for the day 1,578
Sunday, August 15, 2010
HCG Diet Phase 3 Day 8
Well the combination of the hot weather and perhaps overdoing with some alcohol on Saturday night threw me up a few lbs from where I've been sitting. I decided to do a high protein day today. Boy was it tough. I love veggies too much I guess. Before I'd decided I'd had a late night/early morning quickie salad though.
After midnight munchie - (180 calories)
150 grams romaine lettuce
2 tbsp Marie's Blue Cheese dressing
Breakfast - (349 calories)
*scrambled eggs, bacon & coffee
3 large eggs
2 strips Hormel Black Label Low Sodium bacon
1 tbsp 2% milk (in eggs)
10 oz coffee
2 tbsp half & half
Lunch - (481 calories)
*pan fried chicken breasts
330 grams chicken breast
1 tbsp Olive oil
Afternoon Snack - (330 calories)
*pan fried chicken sausages
1 Al Fresco Natural Chicken Sausage with Red Pepper and Asiago
1 Aidell's Chicken Sausage with roasted garlic and gruyere
2 tsp yellow mustard
Dinner - (350 calories)
5 oz (cooked weight) prime New York Strip steak (grilled outdoors)
Total calories for the day 1,690.
If the scale shows little change in the morning, I'll be doing a decent high protein day but without the eggs, bacon, or chicken sausages. I will also be eating every 2 to 3 hours instead and with a bit less volume at one sitting.
After midnight munchie - (180 calories)
150 grams romaine lettuce
2 tbsp Marie's Blue Cheese dressing
Breakfast - (349 calories)
*scrambled eggs, bacon & coffee
3 large eggs
2 strips Hormel Black Label Low Sodium bacon
1 tbsp 2% milk (in eggs)
10 oz coffee
2 tbsp half & half
Lunch - (481 calories)
*pan fried chicken breasts
330 grams chicken breast
1 tbsp Olive oil
Afternoon Snack - (330 calories)
*pan fried chicken sausages
1 Al Fresco Natural Chicken Sausage with Red Pepper and Asiago
1 Aidell's Chicken Sausage with roasted garlic and gruyere
2 tsp yellow mustard
Dinner - (350 calories)
5 oz (cooked weight) prime New York Strip steak (grilled outdoors)
Total calories for the day 1,690.
If the scale shows little change in the morning, I'll be doing a decent high protein day but without the eggs, bacon, or chicken sausages. I will also be eating every 2 to 3 hours instead and with a bit less volume at one sitting.
Saturday, August 14, 2010
HCG Diet Phase 3 Day 7
Same weight this morning as yesterday... busy day and it's very warm outside so I spent alot of time running around and out in the sun. Feeling a bit bloated tonight.
Breakfast - (393 calories)
*scrambled eggs with salsa and cheese, bacon, coffee
2 large eggs
1 tbsp 2% milk
2 tbsp salsa
1 oz Tillamook Vintage white cheddar cheese
2 strips bacon
10 oz coffee
2 tbsp half and half
Lunch - (318 calories)
*tunafish salad
5 oz chunk light tuna in water, drained
3 tbsp dill relish
1.5 tbsp Duke's Mayonnaise
30 grams onions, chopped
40 grams celery chopped
Mix all ingredients together and enjoy.
Afternoon Snacks - (466 grams)
1 oz Dofino Dill Havarti Cheese
*yogurt and raspberries
1 container Fred Meyer Greek Yogurt, Plan
50 oz raspberries
*green salad
295 grams cucumber, chopped
50 grams onion, chopped
50 grams, celery, chopped
2 tbsp Brianna's Real French Vinaigrette
Dinner - (409 calories)
*taco salad
6 oz cooked extra lean ground beef with Lawry's Taco Seasoning
2 tbsp Tillamook Organic Sour Cream
125 grams iceberg lettuce, shredded
2 tbsp Pace mild chunky salsa
Evening *imbibe* (434 calories)
Tried sugar alcohols for the first time in 4 months...
3 shots silver tequila
2 shots Effen Coconut Vodko
1 shot Effen Black Cherry Vodka
1 shot Capt'n Morgan's Lime Bite
8 oz diet coke
6 oz chocolate milk
Total for the day - 2,020... should be interesting.....
Breakfast - (393 calories)
*scrambled eggs with salsa and cheese, bacon, coffee
2 large eggs
1 tbsp 2% milk
2 tbsp salsa
1 oz Tillamook Vintage white cheddar cheese
2 strips bacon
10 oz coffee
2 tbsp half and half
Lunch - (318 calories)
*tunafish salad
5 oz chunk light tuna in water, drained
3 tbsp dill relish
1.5 tbsp Duke's Mayonnaise
30 grams onions, chopped
40 grams celery chopped
Mix all ingredients together and enjoy.
Afternoon Snacks - (466 grams)
1 oz Dofino Dill Havarti Cheese
*yogurt and raspberries
1 container Fred Meyer Greek Yogurt, Plan
50 oz raspberries
*green salad
295 grams cucumber, chopped
50 grams onion, chopped
50 grams, celery, chopped
2 tbsp Brianna's Real French Vinaigrette
Dinner - (409 calories)
*taco salad
6 oz cooked extra lean ground beef with Lawry's Taco Seasoning
2 tbsp Tillamook Organic Sour Cream
125 grams iceberg lettuce, shredded
2 tbsp Pace mild chunky salsa
Evening *imbibe* (434 calories)
Tried sugar alcohols for the first time in 4 months...
3 shots silver tequila
2 shots Effen Coconut Vodko
1 shot Effen Black Cherry Vodka
1 shot Capt'n Morgan's Lime Bite
8 oz diet coke
6 oz chocolate milk
Total for the day - 2,020... should be interesting.....
Friday, August 13, 2010
HCG Diet Phase 3 Day 6
Dropped another .6 today.
I feel like I ate way too much today, but the calories are still not up to what I should be eating in a day.
Breakfast - (529 calories)
*Scrambled eggs with mushrooms and onions & two slices of bacon
2 large eggs
100 grams fresh mushrooms
40 grams onion diced
28 grams Tillamook Garlic Chili Pepper Cheddar cheese
2 slices no sugar added bacon (I used Hormel Black Label Low Sodium)
1 tbsp 2% milk
20 oz coffee
2 tbsp half and half
I cooked the bacon first (4 slices and put two away for another day), then used a bit of the bacon grease to saute the mushrooms and onions. Whisked the 2% milk with the two eggs and added them to the pan. Scramble until desired hardness.
Lunch - (484 calories)
*Chicken sausages and garden salad
2 Al Fresco Natural Chicken sausages with roasted red pepper and asiago cheese
2 tsp yellow mustard
150 grams romaine lettuce
90 grams roma tomatoes, diced
100 grams cucumber, diced
60 grams green onion, diced
2 tbsp Brianna's Real French Vinaigrette dressing
The sausages are already cooked but I heated them in a pan with a bit of water. I dipped my bites in some yellow mustard.
Afternoon snack - (217 calories)
2 oz Dill Havarti cheese
Dinner - (387 calories)
* baked chicken breast and green beans
211 grams (raw weight) boneless skinless chicken breast
1 can Del Monte Organic French Style green beans
2 tbsp Brianna's Real French Vinaigrette dressing
Season and back the chicken breast in a 350 oven for about 25 minutes (actually did two so I have one for another meal). I used the dressing to season the green beans.
Total calories for the day - 1,617
I feel like I ate way too much today, but the calories are still not up to what I should be eating in a day.
Breakfast - (529 calories)
*Scrambled eggs with mushrooms and onions & two slices of bacon
2 large eggs
100 grams fresh mushrooms
40 grams onion diced
28 grams Tillamook Garlic Chili Pepper Cheddar cheese
2 slices no sugar added bacon (I used Hormel Black Label Low Sodium)
1 tbsp 2% milk
20 oz coffee
2 tbsp half and half
I cooked the bacon first (4 slices and put two away for another day), then used a bit of the bacon grease to saute the mushrooms and onions. Whisked the 2% milk with the two eggs and added them to the pan. Scramble until desired hardness.
Lunch - (484 calories)
*Chicken sausages and garden salad
2 Al Fresco Natural Chicken sausages with roasted red pepper and asiago cheese
2 tsp yellow mustard
150 grams romaine lettuce
90 grams roma tomatoes, diced
100 grams cucumber, diced
60 grams green onion, diced
2 tbsp Brianna's Real French Vinaigrette dressing
The sausages are already cooked but I heated them in a pan with a bit of water. I dipped my bites in some yellow mustard.
Afternoon snack - (217 calories)
2 oz Dill Havarti cheese
Dinner - (387 calories)
* baked chicken breast and green beans
211 grams (raw weight) boneless skinless chicken breast
1 can Del Monte Organic French Style green beans
2 tbsp Brianna's Real French Vinaigrette dressing
Season and back the chicken breast in a 350 oven for about 25 minutes (actually did two so I have one for another meal). I used the dressing to season the green beans.
Total calories for the day - 1,617
Thursday, August 12, 2010
HCG Diet Phase 3 Day 5
Yet another day at the same weight. Don't want to do anything to jinx this, but I'm still adding a few more calories.
Woke up late for an appointment so I ate lunch as my first meal today and used my breakfast menu as an afternoon snack.
Had coffee in the morning with 2 tbsp half and half (41 calories)
Lunch - (687 calories)
*No bun burgers with cheese (cooked on Tuesday August 10th)
Afternoon snack - (37 calories)
1 container greek yogurt
40 grams blackberries, sliced
stevia to taste.
Dinner - (792 calories)
*baked pork chop with baby bok choy stirfry
6.35 ounces center cut pork chop (baked last night)
200 grams baby bok choy, chopped
100 grams green onions, chopped
100 grams yellow bell pepper, chopped
1.5 tbsp canola oil
1.5 tbsp sesame oil
salt and pepper to taste
Place oil in saute pan that has a tight fitting lid over medium heat, add bell pepper and cover for a minute until starting to soften. Add green onion and cover again. Add baby bok choy and a bit of water if needed. Cover and sauteed, stirring as needed until bok choy is wilted.
Total calories for the day 1,657.
Woke up late for an appointment so I ate lunch as my first meal today and used my breakfast menu as an afternoon snack.
Had coffee in the morning with 2 tbsp half and half (41 calories)
Lunch - (687 calories)
*No bun burgers with cheese (cooked on Tuesday August 10th)
Afternoon snack - (37 calories)
1 container greek yogurt
40 grams blackberries, sliced
stevia to taste.
Dinner - (792 calories)
*baked pork chop with baby bok choy stirfry
6.35 ounces center cut pork chop (baked last night)
200 grams baby bok choy, chopped
100 grams green onions, chopped
100 grams yellow bell pepper, chopped
1.5 tbsp canola oil
1.5 tbsp sesame oil
salt and pepper to taste
Place oil in saute pan that has a tight fitting lid over medium heat, add bell pepper and cover for a minute until starting to soften. Add green onion and cover again. Add baby bok choy and a bit of water if needed. Cover and sauteed, stirring as needed until bok choy is wilted.
Total calories for the day 1,657.
Wednesday, August 11, 2010
HCG Diet Phase 3 Day 4
My weight is virtually the same each morning so far. I'm finding it increasingly hard to get in all this food in a day. After 6 weeks eating minimal amounts, to first double and now triple the calories is getting crazy. Sometimes I can see there not being enough hours in the day, but for stablization purposes I need to do it for now.
Breakfast - (395 calories)
*Scramble eggs with mushrooms, bell pepper & feta cheese with coffee with half and half
2 large eggs
100 grams fresh mushrooms
50 grams bell pepper
28 grams crumbled feta cheese
1 tbsp 2% milk
10 oz coffee
2 tbsp half and half creamer
Heat a small skillet and spray a good turn of spray oil (opted for less calories than using butter), Saute the mushrooms and onions adding a bit of water of the pan gets to dry. I covered the pan for about a minute to speed up the process. Crack 2 large eggs into a small dish and add a tbsp milk, whisk, and add to the skillet. Let set for a few moments, then turn and scramble to desired hardness. Crumb 1 oz of feta cheese on top.
Attended a Seattle Mariners Baseball game this afternoon so I pack my lunch the night before. I ate the tunafish salad at the ballpark and the green salad when I returned home. I did drink a 20 oz diet pepsi at the park, my first in 7 weeks. It tasted way too sweet.
Lunch - (309 calories)
*tuna salad and a green salad with fatfree balsamic dressing
5.2oz Starkist Chunk Light tuna in water (2 small pouches)
1 tbsp Duke's Mayo
3 tbsp dill relish
20 grams celery, chopped
30 grams onion, chopped
Mix all ingredients together well.
170 grams romaine lettuce
1 oz clover sprouts
4 tbsp Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing
6-8 cocktail onions
Mix together and toss.
Dinner - (721 calories)
7.5 oz center cut pork loin chop
200 grams Del Monte Seasoned French green beans
60 grams gruyere cheese, grated
Season the pork chop with whatever you wish, bake at 400 degrees for 30 mins or until done. Heat green beans, plate both items and cover with cheese.
I couldn't believe I managed to eat the entire pork chop. I've not had this much food in one meal in a long time. I had to take it slow.
Evening snack - (25 calories)
*sweet and tangy kale chips
50 grams kale
2 tbsp lime juice
few drops of stevia
Wash the kale and strip the leaves from the stems. Tear the leaves into a few smaller pieces. Toss them in a bag with the lime juice and stevia. Place them on a cookie sheet and bake at 350 degrees for 10 minutes or until light and crispy.
Total calories for the day - 1,453
Breakfast - (395 calories)
*Scramble eggs with mushrooms, bell pepper & feta cheese with coffee with half and half
2 large eggs
100 grams fresh mushrooms
50 grams bell pepper
28 grams crumbled feta cheese
1 tbsp 2% milk
10 oz coffee
2 tbsp half and half creamer
Heat a small skillet and spray a good turn of spray oil (opted for less calories than using butter), Saute the mushrooms and onions adding a bit of water of the pan gets to dry. I covered the pan for about a minute to speed up the process. Crack 2 large eggs into a small dish and add a tbsp milk, whisk, and add to the skillet. Let set for a few moments, then turn and scramble to desired hardness. Crumb 1 oz of feta cheese on top.
Attended a Seattle Mariners Baseball game this afternoon so I pack my lunch the night before. I ate the tunafish salad at the ballpark and the green salad when I returned home. I did drink a 20 oz diet pepsi at the park, my first in 7 weeks. It tasted way too sweet.
Lunch - (309 calories)
*tuna salad and a green salad with fatfree balsamic dressing
5.2oz Starkist Chunk Light tuna in water (2 small pouches)
1 tbsp Duke's Mayo
3 tbsp dill relish
20 grams celery, chopped
30 grams onion, chopped
Mix all ingredients together well.
170 grams romaine lettuce
1 oz clover sprouts
4 tbsp Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing
6-8 cocktail onions
Mix together and toss.
Dinner - (721 calories)
7.5 oz center cut pork loin chop
200 grams Del Monte Seasoned French green beans
60 grams gruyere cheese, grated
Season the pork chop with whatever you wish, bake at 400 degrees for 30 mins or until done. Heat green beans, plate both items and cover with cheese.
I couldn't believe I managed to eat the entire pork chop. I've not had this much food in one meal in a long time. I had to take it slow.
Evening snack - (25 calories)
*sweet and tangy kale chips
50 grams kale
2 tbsp lime juice
few drops of stevia
Wash the kale and strip the leaves from the stems. Tear the leaves into a few smaller pieces. Toss them in a bag with the lime juice and stevia. Place them on a cookie sheet and bake at 350 degrees for 10 minutes or until light and crispy.
Total calories for the day - 1,453
Tuesday, August 10, 2010
HCG Diet Phase 3 Day 3
My weight is staying pretty much the same so far (knock on wood). I weighed about an hour earlier than normal this morning. Hope it continues. Adding a bit more food today to increase the calories.
Breakfast - (136 calories)
1 container Yoplait Greek Yogurt, Plain
40 grams strawberries, sliced
5 Capella Flavor Drops, Chocolate Fudge Brownie
liquid stevia to taste.
10 oz coffee
3 tbsp 2% milk
This is my first try at Greek yogurt. It's definitely going to be an aquired taste. A bit thicker than I'm used to.
Lunch - (515 calories)
*salad
160 grams mixed lettuces
40 grams celery
50 grams onion
83 grams cheese shredded
4 tbsp Bolthouse Farms Classic Ranch Yogurt dressing
Dinner - (579 calories)
*no bun burgers
1 Omaha Steak 4 oz beef burger
1 Jennie-O 4 oz turkey burger
100 grams roma tomato, sliced
30 grams dill pickle, sliced
40 grams onion, sliced
2 tsp Duke's Mayonnaise
1 tbsp Organicville Organic No Added Sugar Ketchup
1 tbsp yellow mustard
few leaves of lettuce
Cooked the burgers in a skillet with a small amount of olive oil until done. Piled all the veggies on top, placed the ketchup, mustard & mayo on the side. I even cooked two extra patties for another day.
Evening Snack - (25 calories)
*Kale Chips
50 grams kale
2 tbsp red wine vinegar
2 sprays olive oil cooking spray
sea salt to taste
I've been reading about people making kale chips for weeks. I've never had kale except if it was somehow snuck into a salad. These were such a treat, and an answer to late night snacking. Good thing I made a small batch.
Wash the kale and strip the leaves from the stems. Tear the leaves into a few smaller pieces. Toss them in a bag with the vinegar. Place them on a cookie sheet (I lined mine with parchment paper). Spray with cooking spray and sprinkle with sea salt. Bake about 10 minutes at 350 degrees. They're done when most of the moisture is gone.
These can be done with olive oil instead of the spray, with lemon instead of the vinegar, with other seasonings. Way too many variations to list.
Calorie total for the day is 1,255.
Breakfast - (136 calories)
1 container Yoplait Greek Yogurt, Plain
40 grams strawberries, sliced
5 Capella Flavor Drops, Chocolate Fudge Brownie
liquid stevia to taste.
10 oz coffee
3 tbsp 2% milk
This is my first try at Greek yogurt. It's definitely going to be an aquired taste. A bit thicker than I'm used to.
Lunch - (515 calories)
*salad
160 grams mixed lettuces
40 grams celery
50 grams onion
83 grams cheese shredded
4 tbsp Bolthouse Farms Classic Ranch Yogurt dressing
Dinner - (579 calories)
*no bun burgers
1 Omaha Steak 4 oz beef burger
1 Jennie-O 4 oz turkey burger
100 grams roma tomato, sliced
30 grams dill pickle, sliced
40 grams onion, sliced
2 tsp Duke's Mayonnaise
1 tbsp Organicville Organic No Added Sugar Ketchup
1 tbsp yellow mustard
few leaves of lettuce
Cooked the burgers in a skillet with a small amount of olive oil until done. Piled all the veggies on top, placed the ketchup, mustard & mayo on the side. I even cooked two extra patties for another day.
Evening Snack - (25 calories)
*Kale Chips
50 grams kale
2 tbsp red wine vinegar
2 sprays olive oil cooking spray
sea salt to taste
I've been reading about people making kale chips for weeks. I've never had kale except if it was somehow snuck into a salad. These were such a treat, and an answer to late night snacking. Good thing I made a small batch.
Wash the kale and strip the leaves from the stems. Tear the leaves into a few smaller pieces. Toss them in a bag with the vinegar. Place them on a cookie sheet (I lined mine with parchment paper). Spray with cooking spray and sprinkle with sea salt. Bake about 10 minutes at 350 degrees. They're done when most of the moisture is gone.
These can be done with olive oil instead of the spray, with lemon instead of the vinegar, with other seasonings. Way too many variations to list.
Calorie total for the day is 1,255.
Monday, August 9, 2010
HCG Diet Phase 3 Day 2
Well hopefully this progress keeps going a while. I'm down another 1.2 pounds this morning for a total of 31.4 pounds lost in 43 days. I'm sure it's because I'm still eating less calories than my body is using. Hopefully my slowly working up in calories each day will work out.
I'm thinking that if I'm going to get three meals in a day I'm not going to want snacks in between. I may skip breakfast here and there and opt for a small salad instead. For this day I went all out with three full meals. It will be interesting to see how I manage to get from this to adding twice the calories in a day. Just seems like so much food. Some say you do it by adding fats like oil or more dressing or cheeses, maybe a yogurt in the evening.
Breakfast - (385 calories)
*Mushroom/onion scramble
2 large eggs
100 grams fresh mushrooms, sliced
60 grams onion, chopped
1.5 tbsp 2% milk
1 tbsp margarine, butter, oil, or spray
1 slice Sargento Natural Pepper Jack cheese
I put 1 tbsp I Can't Believe It's Not Butter Mediterranean Blend in a skillet with the mushrooms and onions. Sauteed well. Mixed the eggs and the milk and added to the skillet. Letting them firm up before starting to flip them around. When done I put them on a plate and let the pepper jack slice melt on them.
I also had a good sized cup of coffee with one Sweet N Low and some stevia as well as 3 tbsp 2% milk.
Lunch - (281 calories)
*Salad with Chicken
100 grams Fresh Express Spring Mix Lettuce
69 grams (cooked weight) baked chicken breast, chopped
70 grams celery, chopped
1/2 tsp Johnny's Salad Elegance
2 tbsp Marie's Blue Cheese Dressing
Mixed it all together and it was delicious.
Dinner - (281 calories)
*Veal Scallopini and Marinated Tomatoes
200 grams (raw) Superior Farms Veal Scallopini
Splash of beef broth and lemon juice
1 tbsp capers
1 tbsp cocktail onions
300 grams roma tomatoes, chopped
1 tbsp lime juice
salt and pepper to taste
Place the beef broth and lemon juice in a skillet with a tight fitting lid on medium heat, add the thin sliced veal and cover for a minute or so. Turn the veal and cover again. It doesn't take long to cook. Remove the veal to a plate and add capers, cocktail onions and a bit of the caper juice to the pan. Reduce the mixture and pour over the veal.
For the tomatoes, I added lime juice, salt and pepper, and a bit of the vinegar from the cocktail onions.
My calorie total for today is right about 950 calories. Here's hoping for a good scale day tomorrow.
I'm thinking that if I'm going to get three meals in a day I'm not going to want snacks in between. I may skip breakfast here and there and opt for a small salad instead. For this day I went all out with three full meals. It will be interesting to see how I manage to get from this to adding twice the calories in a day. Just seems like so much food. Some say you do it by adding fats like oil or more dressing or cheeses, maybe a yogurt in the evening.
Breakfast - (385 calories)
*Mushroom/onion scramble
2 large eggs
100 grams fresh mushrooms, sliced
60 grams onion, chopped
1.5 tbsp 2% milk
1 tbsp margarine, butter, oil, or spray
1 slice Sargento Natural Pepper Jack cheese
I put 1 tbsp I Can't Believe It's Not Butter Mediterranean Blend in a skillet with the mushrooms and onions. Sauteed well. Mixed the eggs and the milk and added to the skillet. Letting them firm up before starting to flip them around. When done I put them on a plate and let the pepper jack slice melt on them.
I also had a good sized cup of coffee with one Sweet N Low and some stevia as well as 3 tbsp 2% milk.
Lunch - (281 calories)
*Salad with Chicken
100 grams Fresh Express Spring Mix Lettuce
69 grams (cooked weight) baked chicken breast, chopped
70 grams celery, chopped
1/2 tsp Johnny's Salad Elegance
2 tbsp Marie's Blue Cheese Dressing
Mixed it all together and it was delicious.
Dinner - (281 calories)
*Veal Scallopini and Marinated Tomatoes
200 grams (raw) Superior Farms Veal Scallopini
Splash of beef broth and lemon juice
1 tbsp capers
1 tbsp cocktail onions
300 grams roma tomatoes, chopped
1 tbsp lime juice
salt and pepper to taste
Place the beef broth and lemon juice in a skillet with a tight fitting lid on medium heat, add the thin sliced veal and cover for a minute or so. Turn the veal and cover again. It doesn't take long to cook. Remove the veal to a plate and add capers, cocktail onions and a bit of the caper juice to the pan. Reduce the mixture and pour over the veal.
For the tomatoes, I added lime juice, salt and pepper, and a bit of the vinegar from the cocktail onions.
My calorie total for today is right about 950 calories. Here's hoping for a good scale day tomorrow.
Sunday, August 8, 2010
HCG Diet Phase 3 Day 1
Today at noon began my next phase in the HCG diety journey. It's called Phase 3 or Maintenence. During the next three weeks I slowly bump up my daily calorie intake by adding more protein and a bigger variety of proteins, more vegetables, and good fats like olive oil, cheeses, etc. I'm shooting for between 800 and 1000 calories per day the first 3 days or so, then bump that to 1100 to 1400 a day, and on up until I'm between 1800 and 2000 calories per day. I have to stay away from added sugars and starchy foods. This phase is alot like Atkins Induction.
My weight this morning was down another pound for a total of 30 lbs lost.
Breakfast
10 ounces coffee with 3 tbsp of 2% milk and stevia (29 calories)
Lunch -
*Tuna salad lettuce wraps (222 calories)
5 oz chunk light tuna packed in water (drained)
3 tbsp dill relish
2 tbsp onion, chopped
1 tbsp mayonnaise with no sugar added (Duke's brand in this case)
5 or so butter lettuce leaves
Mix the first four ingredients together and serve on the lettuce leaves.
Afternoon snack -
1.25 oz cheese (Tillamook Vintage Medium White Cheddar) (138 calories)
Dinner -
*Cheesy chicken breast and steamed green beans (337 calories)
5 oz baked chicken breast
1 slice pepper jack cheese (sargento natural)
1 cup fresh green beans
1 tbsp minced garlic
1 tbsp onion chopped
The chicken was cooked yesterday. I heated it with the slice of cheese on top. I sprayed a saute pan with cooking spray and sauteed the garlic and onion, added a small amount of water and the green beans and covered with a tight fitting lid. I steamed the green beans about 5 minutes making sure to add more water if it evaporated.
I still have a few calories to hit the 800 mark for the day. I may have another piece of cheese toward bedtime. Right now I'm extremely full from a late dinner.
My weight this morning was down another pound for a total of 30 lbs lost.
Breakfast
10 ounces coffee with 3 tbsp of 2% milk and stevia (29 calories)
Lunch -
*Tuna salad lettuce wraps (222 calories)
5 oz chunk light tuna packed in water (drained)
3 tbsp dill relish
2 tbsp onion, chopped
1 tbsp mayonnaise with no sugar added (Duke's brand in this case)
5 or so butter lettuce leaves
Mix the first four ingredients together and serve on the lettuce leaves.
Afternoon snack -
1.25 oz cheese (Tillamook Vintage Medium White Cheddar) (138 calories)
Dinner -
*Cheesy chicken breast and steamed green beans (337 calories)
5 oz baked chicken breast
1 slice pepper jack cheese (sargento natural)
1 cup fresh green beans
1 tbsp minced garlic
1 tbsp onion chopped
The chicken was cooked yesterday. I heated it with the slice of cheese on top. I sprayed a saute pan with cooking spray and sauteed the garlic and onion, added a small amount of water and the green beans and covered with a tight fitting lid. I steamed the green beans about 5 minutes making sure to add more water if it evaporated.
I still have a few calories to hit the 800 mark for the day. I may have another piece of cheese toward bedtime. Right now I'm extremely full from a late dinner.
HCG Diet Phase 3 (P3) Vegetable and Fruit List and things to avoid
Low Carb Vegetables
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
•Sprouts (bean, alfalfa, etc.)
•Greens – lettuces, spinach, chard, etc.
•Hearty Greens - collards, mustard greens, kale, etc.
•Radicchio and endive count as greens
•Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
•Bok Choy
•Celery
•Radishes
•Sea Vegetables (Nori, etc)
•Cabbage (or sauerkraut)
•Mushrooms
•Jicama
•Avocado
•Cucumbers (or pickles without added sugars)
•Asparagus
•Green Beans and Wax Beans
•Broccoli
•Cauliflower
•Peppers
◦Green Bell Peppers
◦Red Bell Peppers
◦Jalapeno Peppers
•Summer Squash (including Zuchinni)
•Scallions or green onions
•Bamboo Shoots
•Leeks
•Brussels Sprouts
•Snow Peas (pods)
•Tomatoes
•Eggplant
•Artichoke Hearts
•Fennel
•Onions
•Okra
•Spaghetti Squash
•Celery Root (Celeriac)
•Carrots
•Turnip (see Carb Counts of Root Vegetables)
•Water Chestnuts
•Pumpkin
Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
•Beets
•Carrots on some diets, but they aren't as high as others in this group
•Corn
•Parsnips
•Peas
•Plantains
•Potatoes in all forms
•Winter Squashes (particularly acorn and butternut)
Eat Low Sugar Fruit
Fruit, you'll find, is not particulary welcome on some low carb diets, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. In general, your best bet fruits are these, but do check carb counts, and watch your weight. Not everyone can have fruit in maintenance. These are sort of arranged by sugar content, taking volume and weight, into account. This is not an exhaustive list.
Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.
Fruits lowest in sugar:
•Rhubarb
•Strawberries
•Cranberries
•Raspberries
•Blackberries
•Blueberries
•Grapefruit
•Melons
•Apricots
•Plums
•Peaches
•Pears
•Guava
•Cherries
•Apples
•Papaya
Fruits fairly high in sugar (avoid these in maintenance, even though some were in P2):
•Grapes
•Tangerine
•Oranges
•Pineapple
•Kiwi
Fruits to be avoided in the maintenance phase:
•Bananas
•Dried Fruit
•Mango
What to Avoid:
Avoiding sugar means this: avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola - nothing with sugar. READ LABELS!!!! Nearly all processed foods in todays' stores contain high fructose corn syrup or some other kind of sugar. Here are some of the names you'll know are sugar to avoid in foods:
•Brown sugar
•Corn syrup
•Demerara Sugar
•Dextrose
•Free Flowing Brown Sugars
•Fructose
•Galactose
•Glucose
•High Fructose Corn Syrup
•Honey
•Invert Sugar
•Lactose
•Malt
•Maltodextrin
•Maltose
•Maple syrup
•Molasses
•Muscovado or Barbados Sugar
•Panocha
•Powdered or confectioner's sugar
•Rice Syrup
•Sucrose
•Sugar (granulated)
•Treacle
•Turbinado sugar
Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.
Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
•Sprouts (bean, alfalfa, etc.)
•Greens – lettuces, spinach, chard, etc.
•Hearty Greens - collards, mustard greens, kale, etc.
•Radicchio and endive count as greens
•Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
•Bok Choy
•Celery
•Radishes
•Sea Vegetables (Nori, etc)
•Cabbage (or sauerkraut)
•Mushrooms
•Jicama
•Avocado
•Cucumbers (or pickles without added sugars)
•Asparagus
•Green Beans and Wax Beans
•Broccoli
•Cauliflower
•Peppers
◦Green Bell Peppers
◦Red Bell Peppers
◦Jalapeno Peppers
•Summer Squash (including Zuchinni)
•Scallions or green onions
•Bamboo Shoots
•Leeks
•Brussels Sprouts
•Snow Peas (pods)
•Tomatoes
•Eggplant
•Artichoke Hearts
•Fennel
•Onions
•Okra
•Spaghetti Squash
•Celery Root (Celeriac)
•Carrots
•Turnip (see Carb Counts of Root Vegetables)
•Water Chestnuts
•Pumpkin
Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
•Beets
•Carrots on some diets, but they aren't as high as others in this group
•Corn
•Parsnips
•Peas
•Plantains
•Potatoes in all forms
•Winter Squashes (particularly acorn and butternut)
Eat Low Sugar Fruit
Fruit, you'll find, is not particulary welcome on some low carb diets, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. In general, your best bet fruits are these, but do check carb counts, and watch your weight. Not everyone can have fruit in maintenance. These are sort of arranged by sugar content, taking volume and weight, into account. This is not an exhaustive list.
Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.
Fruits lowest in sugar:
•Rhubarb
•Strawberries
•Cranberries
•Raspberries
•Blackberries
•Blueberries
•Grapefruit
•Melons
•Apricots
•Plums
•Peaches
•Pears
•Guava
•Cherries
•Apples
•Papaya
Fruits fairly high in sugar (avoid these in maintenance, even though some were in P2):
•Grapes
•Tangerine
•Oranges
•Pineapple
•Kiwi
Fruits to be avoided in the maintenance phase:
•Bananas
•Dried Fruit
•Mango
What to Avoid:
Avoiding sugar means this: avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola - nothing with sugar. READ LABELS!!!! Nearly all processed foods in todays' stores contain high fructose corn syrup or some other kind of sugar. Here are some of the names you'll know are sugar to avoid in foods:
•Brown sugar
•Corn syrup
•Demerara Sugar
•Dextrose
•Free Flowing Brown Sugars
•Fructose
•Galactose
•Glucose
•High Fructose Corn Syrup
•Honey
•Invert Sugar
•Lactose
•Malt
•Maltodextrin
•Maltose
•Maple syrup
•Molasses
•Muscovado or Barbados Sugar
•Panocha
•Powdered or confectioner's sugar
•Rice Syrup
•Sucrose
•Sugar (granulated)
•Treacle
•Turbinado sugar
Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.
Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.
Saturday, August 7, 2010
VLCD Day 41 - moving to Maintenance tomorrow
Today is my last day of round one VLCD. My weight was the same this morning. My stomach was a bit growlie in the AM but a cup of coffee helped that.
Tomorrow is my first day of Phase 3 maintenance. I will be slowly adding more volume to my proteins and more variety. Also can have a more unlimited number of vegetables and can mix vegetables. The big no-nos during maintence are added sugars and starches.
Lunch -
3/4 cup Eggbeaters
160 grams baby spinach
I steamed the spinach in a covered saute pan with a bit of water and minced garlic until it was just wilted. I've found the eggbeaters turn out better without the spinach in them so I made them separately and then combine.
Afternoon snack -
198 grams red delicious apple, chopped
2 tbsp Braggs Apple Cider Vinegar
Dinner -
Baked Celery and Chicken
2 x 100 grams baked chicken breast (previously cooked)
280 grams celery chopped a bit chunky
1/2 cup chicken broth
1 tbsp lemon juice
1 tbsp Bragg Liquid Aminos
1 clove garlic minced
1 bay leaf
Shake of paprika
Pepper to taste
Mix the broth, lemon juice, braggs, garlic, paprika, bay leaf, and pepper together, and pour over celery in a oven safe dish. Cover and bake at 375 degrees for 30 minutes, uncover, stir, and bake for 15 more or until tender to your liking. Add already cooked chopped chicken and enjoy. (I doubled the chicken to stave away the hungries overnight as I'm off the drops for over 55 hours now).
Tomorrow is my first day of Phase 3 maintenance. I will be slowly adding more volume to my proteins and more variety. Also can have a more unlimited number of vegetables and can mix vegetables. The big no-nos during maintence are added sugars and starches.
Lunch -
3/4 cup Eggbeaters
160 grams baby spinach
I steamed the spinach in a covered saute pan with a bit of water and minced garlic until it was just wilted. I've found the eggbeaters turn out better without the spinach in them so I made them separately and then combine.
Afternoon snack -
198 grams red delicious apple, chopped
2 tbsp Braggs Apple Cider Vinegar
Dinner -
Baked Celery and Chicken
2 x 100 grams baked chicken breast (previously cooked)
280 grams celery chopped a bit chunky
1/2 cup chicken broth
1 tbsp lemon juice
1 tbsp Bragg Liquid Aminos
1 clove garlic minced
1 bay leaf
Shake of paprika
Pepper to taste
Mix the broth, lemon juice, braggs, garlic, paprika, bay leaf, and pepper together, and pour over celery in a oven safe dish. Cover and bake at 375 degrees for 30 minutes, uncover, stir, and bake for 15 more or until tender to your liking. Add already cooked chopped chicken and enjoy. (I doubled the chicken to stave away the hungries overnight as I'm off the drops for over 55 hours now).
Friday, August 6, 2010
VLCD Day 40
First full day with no drops. Feels odd not taking them 6 times a day. Down another 1.2. lbs from my lowest for a total of 29 lbs lost.
Lunch -
Beef Onion Soup
100 grams thin sliced beef bottom round (cooked in a batch a few days ago)
1 cup Pacific Natural Beef Broth
230 grams onion, coursely chopped
1 cup water
salt and pepper to taste.
Put the chopped onion and some of the beef broth in a microwave safe bowl and covered. Heated for 4 minutes are until the onion is tender. Added the rest of the broth, water, precooked steak, and microwaved for another minute. Seasoned to taste.
Afternoon snack -
198 grams red delicious apple, chopped
2 tbsp Braggs Apple Cider Vinegar
Dinner -
100 grams (raw) chicken breast (precooked earlier in the week)
Tomato Salsa -
250 grams roma tomatoes chopped
2 tbsp lime juice
cilantro and seasonings to taste
Lunch -
Beef Onion Soup
100 grams thin sliced beef bottom round (cooked in a batch a few days ago)
1 cup Pacific Natural Beef Broth
230 grams onion, coursely chopped
1 cup water
salt and pepper to taste.
Put the chopped onion and some of the beef broth in a microwave safe bowl and covered. Heated for 4 minutes are until the onion is tender. Added the rest of the broth, water, precooked steak, and microwaved for another minute. Seasoned to taste.
Afternoon snack -
198 grams red delicious apple, chopped
2 tbsp Braggs Apple Cider Vinegar
Dinner -
100 grams (raw) chicken breast (precooked earlier in the week)
Tomato Salsa -
250 grams roma tomatoes chopped
2 tbsp lime juice
cilantro and seasonings to taste
Thursday, August 5, 2010
VLCD Day 39
Took my last drops for this round this morning. Looks like my weight to try to hold to until my next round will be 189 lbs. 27 lbs in 38 days. Not bad I'd say. I continue with the Very Low Calorie Diet (VLCD) for 72 hours and then slowly start doubling protein, adding in an extra meal, etc
Lunch -
100 grams Superior Farms Veal Scallopini (remainder from cooking last night)
400 grams cucumber, chopped
2 tbsp Maple Grove Farms Fat Free Balsamic Dressing
Dinner -
100 grams baked chicken breast (from a batch earlier this week)
160 grams mixed lettuce greens
3 tbsp Star Garlic Wine Vinegar
Evening Snack -
165 gram red delicious apple
2 tbsp Braggs Unfiltered vinegar
Hit the store for cheeses and veggies that I can begin to add in on Sunday. I'm so ready for tunafish salad in lettuce wraps.
Lunch -
100 grams Superior Farms Veal Scallopini (remainder from cooking last night)
400 grams cucumber, chopped
2 tbsp Maple Grove Farms Fat Free Balsamic Dressing
Dinner -
100 grams baked chicken breast (from a batch earlier this week)
160 grams mixed lettuce greens
3 tbsp Star Garlic Wine Vinegar
Evening Snack -
165 gram red delicious apple
2 tbsp Braggs Unfiltered vinegar
Hit the store for cheeses and veggies that I can begin to add in on Sunday. I'm so ready for tunafish salad in lettuce wraps.
Wednesday, August 4, 2010
VLCD Day 38
Weigh - 189.4
No drop this morning. A small increase but I'm sure it was because I weighed earlier than normal.
Lunch -
100 grams thin sliced beef bottom round (cooked in a batch a few days ago)
260 grams celery, chopped
1 tbsp Alessa white balsamic vinegar (tired of apple cider vinegar)
I combined the celery and the vinegar, added a tablespoon of chopped onion and a few sprays of Braggs Liquid Aminos. Could also add your apple chopped up into it also.
Dinner -
100 grams Superior Farms veal scallopini
200 grams baby spinach
juice of one lemon
Put the juice of one lemon, a tsp of Braggs liquid aminos, minced garlic and an equal amount of beef broth to the lemon juice..all in a skillet on medium heat. Pepper the veal, add it to the pan and cover. Turn it over after a minute and cook the other side. When the veal is done pull it out and place the spinach (I do 200 grams) in the remaining liquid and cover to wilt. When just wilted put it out and reduce the liquid a bit to make a sauce for the spinach and veal. I toss it all in a bowl and munched away.
Evening Snack -
190 grams golden delicious apple, chopped
2 tbsps Braggs Apple Cider Vinegar
Salt to taste
Crazy maybe, but the apple cider vinegar works as a diuretic and I was craving something tangy/salty.
No drop this morning. A small increase but I'm sure it was because I weighed earlier than normal.
Lunch -
100 grams thin sliced beef bottom round (cooked in a batch a few days ago)
260 grams celery, chopped
1 tbsp Alessa white balsamic vinegar (tired of apple cider vinegar)
I combined the celery and the vinegar, added a tablespoon of chopped onion and a few sprays of Braggs Liquid Aminos. Could also add your apple chopped up into it also.
Dinner -
100 grams Superior Farms veal scallopini
200 grams baby spinach
juice of one lemon
Put the juice of one lemon, a tsp of Braggs liquid aminos, minced garlic and an equal amount of beef broth to the lemon juice..all in a skillet on medium heat. Pepper the veal, add it to the pan and cover. Turn it over after a minute and cook the other side. When the veal is done pull it out and place the spinach (I do 200 grams) in the remaining liquid and cover to wilt. When just wilted put it out and reduce the liquid a bit to make a sauce for the spinach and veal. I toss it all in a bowl and munched away.
Evening Snack -
190 grams golden delicious apple, chopped
2 tbsps Braggs Apple Cider Vinegar
Salt to taste
Crazy maybe, but the apple cider vinegar works as a diuretic and I was craving something tangy/salty.
Tuesday, August 3, 2010
VLCD Day 37
Weight - 188.6
Down another 1.4 lbs for a total of 27.8 pounds in 37 days.
Lunch -
Omelette with sauteed onions
3/4 cup EggBeaters
200 grams onions
Afternoon snack -
196 grams Red Delicious Apple
Dinner -
100 grams sliced bottom round steak (cooked in a batch a few days ago)
250 grams iceburg lettuce
Sweet Citrus dressing, previously mentioned.
Spent some time today shopping for a few things for Phase 3. Been worried about things like dressings and condiments that have no sugar added. Found a few dressings by Brianna's and Bolthouse Farms that fit the bill. Marie's Blue Cheese is a good standby. I love salads and that doesn't always mean it has lettuce in it. I hope to at least have one salad a day in Phase 3.
I may stick with Eggbeaters on Phase 3. I can deal with real whole eggs here and there, but the eternal dieter in my just has problems with eating them alot. It's going to be hard enough for me to forego the 'fat free' this and 'reduced fat' that for a while. I've learned so many shortcuts for lowering calories and have to undo that for at least 3 weeks while I eat regular dressing, cheese, and the like.
Down another 1.4 lbs for a total of 27.8 pounds in 37 days.
Lunch -
Omelette with sauteed onions
3/4 cup EggBeaters
200 grams onions
Afternoon snack -
196 grams Red Delicious Apple
Dinner -
100 grams sliced bottom round steak (cooked in a batch a few days ago)
250 grams iceburg lettuce
Sweet Citrus dressing, previously mentioned.
Spent some time today shopping for a few things for Phase 3. Been worried about things like dressings and condiments that have no sugar added. Found a few dressings by Brianna's and Bolthouse Farms that fit the bill. Marie's Blue Cheese is a good standby. I love salads and that doesn't always mean it has lettuce in it. I hope to at least have one salad a day in Phase 3.
I may stick with Eggbeaters on Phase 3. I can deal with real whole eggs here and there, but the eternal dieter in my just has problems with eating them alot. It's going to be hard enough for me to forego the 'fat free' this and 'reduced fat' that for a while. I've learned so many shortcuts for lowering calories and have to undo that for at least 3 weeks while I eat regular dressing, cheese, and the like.
Monday, August 2, 2010
VLCD Day 36
Weight - 190.4
Week 5 loss - 5.6 lbs
Total Loss 26.0 lbs
Today I made the two hour drive to my parents' place for the afternoon and back after dinner. My dad slow roasted a Boston butt (pork shoulder) and made pulled pork. I brought my own lunch and dinner and resisted the stop for lunch at our favorite family-run burger joint, the pulled pork, and the brownies and chocolate ice cream afterward.
Lunch -
100 grams of my pre-cooked chicken breast, chopped
250 grams Napa cabbage chopped
homemade ponzu citrus dressing (2 tbsp Marukan Ponzu Natural Citrus Marinade
, 2 tbsp chicken broth or water, 1 tbsp Bragg's Liquid Amimos, garlic salt, onion powder, and pepper to taste.
Afternoon Snack -
160 grams granny smith apple
Dinner -
Chili from the previous day and 1 piece of melba toast.
Week 5 loss - 5.6 lbs
Total Loss 26.0 lbs
Today I made the two hour drive to my parents' place for the afternoon and back after dinner. My dad slow roasted a Boston butt (pork shoulder) and made pulled pork. I brought my own lunch and dinner and resisted the stop for lunch at our favorite family-run burger joint, the pulled pork, and the brownies and chocolate ice cream afterward.
Lunch -
100 grams of my pre-cooked chicken breast, chopped
250 grams Napa cabbage chopped
homemade ponzu citrus dressing (2 tbsp Marukan Ponzu Natural Citrus Marinade
, 2 tbsp chicken broth or water, 1 tbsp Bragg's Liquid Amimos, garlic salt, onion powder, and pepper to taste.Afternoon Snack -
160 grams granny smith apple
Dinner -
Chili from the previous day and 1 piece of melba toast.
Sunday, August 1, 2010
VLCD Day 35
Weight - 190.0
Dropped another .6 lbs for a total loss of 26.4 pounds.
Lunch -
Cucumber & Chicken salad
100 grams of my precooked chicken breast
275 grams cucumber mostly peeled and chopped
1 tbsp onion chopped
2 tbsp Maple Grove Fat Free Balsamic Vinaigrette Dressing
Easy as can be. Finally decided to give myself a break and go to one of my favorite lo-cal dressings.
Dinner -
Chili
100 grams leanest ground beef
1 can Fire Roasted diced tomatos with juice
1/2t to 1t Chili powder
1/2t onion powder
1/2t garlic powder
1/2t unsweetened cocoa powder
salt and pepper and cayenne to taste
I actually made a double batch since I'm traveling on Monday and wanted to have this for dinner again. It was very good and the cocoa powder really makes it.
Add raw beef, onion powder, garlic powder, S&P, and cocoa powder to sauce pan and cook till it crumbles easily. I added the juice from the tomatoes to help start the heat transfer. Don't drain. Add
the tomatoes and simmer 5 minutes till hot, while you get your bowl and spoon.
Evening Snack -
170 grams strawberries
Dropped another .6 lbs for a total loss of 26.4 pounds.
Lunch -
Cucumber & Chicken salad
100 grams of my precooked chicken breast
275 grams cucumber mostly peeled and chopped
1 tbsp onion chopped
2 tbsp Maple Grove Fat Free Balsamic Vinaigrette Dressing
Easy as can be. Finally decided to give myself a break and go to one of my favorite lo-cal dressings.
Dinner -
Chili
100 grams leanest ground beef
1 can Fire Roasted diced tomatos with juice
1/2t to 1t Chili powder
1/2t onion powder
1/2t garlic powder
1/2t unsweetened cocoa powder
salt and pepper and cayenne to taste
I actually made a double batch since I'm traveling on Monday and wanted to have this for dinner again. It was very good and the cocoa powder really makes it.
Add raw beef, onion powder, garlic powder, S&P, and cocoa powder to sauce pan and cook till it crumbles easily. I added the juice from the tomatoes to help start the heat transfer. Don't drain. Add
the tomatoes and simmer 5 minutes till hot, while you get your bowl and spoon.
Evening Snack -
170 grams strawberries
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