My Menu : Okay for Induction?

[amandajean1]

If you have ANY suggestions, Please Tell Me! I find I eat better when I know exactly what I am going to eat, and I rarely need to change things up. Thanks!


Breakfast
Egg, whole, raw, fresh (1 medium) - 2 servings of 1 medium (44g)
Counts as Edit food groups

Cals: 124, Fat: 8.75g, Carbs: 0.68g, Protein: 11.07g, Fiber: 0g, Sodium: 122mg, Cholesterol: 372.24mg, Potassium: 116mg
Butter - 1 serving of 1 TBSP
Counts as Edit food groups

Cals: 80, Fat: 9g, Carbs: 0g, Protein: 0g, Fiber: 0g, Sodium: 100mg, Cholesterol: 0mg, Potassium: 0mg
Hickory Smoked Bacon - 1 serving of 2
Counts as Edit food groups

Cals: 90, Fat: 7g, Carbs: 0g, Protein: 5g, Fiber: 0g, Sodium: 280mg, Cholesterol: 0mg, Potassium: 0mg


Lunch
Amanda's Caesar Salad - 2 servings of 1 salad
Counts as Edit food groups

Cals: 442, Fat: 10g, Carbs: 8g, Protein: 12g, Fiber: 0g, Sodium: 966mg, Cholesterol: 0mg, Potassium: 0mg
Diet Dr Pepper - 1 serving of 1 can
Edit food groups

Cals: 0, Fat: 0g, Carbs: 0g, Protein: 0g, Fiber: 0g, Sodium: 55mg, Cholesterol: 0mg, Potassium: 0mg
Colby Jack Cheese (HEB) - 1 serving of 1/4 cup
Counts as Edit food groups

Cals: 110, Fat: 9g, Carbs: 0g, Protein: 6g, Fiber: 0g, Sodium: 200mg, Cholesterol: 30mg, Potassium: 0mg


Dinner
Fajita Meat Beef - 2 servings of 3 oz
Counts as Edit food groups

Cals: 260, Fat: 12g, Carbs: 2g, Protein: 36g, Fiber: 0g, Sodium: 840mg, Cholesterol: 110mg, Potassium: 0mg

Snack 1

Mozzarella and Roasted Garlic Chicken Sausage (Sams Club) - 1 serving of 1
Counts as Edit food groups

Cals: 120, Fat: 5g, Carbs: 1g, Protein: 17g, Fiber: 0g, Sodium: 470mg, Cholesterol: 55mg, Potassium: 0mg
Snack 2

Mozzarella and Roasted Garlic Chicken Sausage (Sams Club) - 1 serving of 1
Counts as Edit food groups

Cals: 120, Fat: 5g, Carbs: 1g, Protein: 17g, Fiber: 0g, Sodium: 470mg, Cholesterol: 55mg, Potassium: 0mg



Daily Nutrition Goals

1346 Calories
goal is 1500 to 2000 cals 65.75g of Fat
goal is 70 to 105 g 104.07g of Protein
goal is 80 to 150 g 12.68g of Carbs
goal is 0 to 20 g 0g of Fiber
goal is 0 to 10 g 3503mg of Sodium
goal is 1200 to 2200 mg 622.24mg of Cholesterol
goal is 500 to 900 mg 116mg of Potassium
goal is 500 to 1000 mg



I realize I could probably switch the 2nd Suasage snack for more veggies - and I have no problem doing that, maybe some green beans or celery sticks.

I usually eat 3 eggs and 4 slices of bacon in the morning, is that OK?

My Caesar salad is 2 cups of romaine, LC dressing, and parmesan cheese.


I drink 90 ounces of water (at LEAST) a day and work out daily.

Thanks!
Amanda


(PS: I use DailyBurn.com)

[Slidesdownmountains]

Hey AmandaJean - Welcome!

Your menu looks pretty good, but as you say, there are pretty much NO veggies on it! You'll need these for fibre, and to provide your good carbs (lettuce doesn't do much!)
It may also be worth noting that caffeine is out for the first bit - not sure if Diet Dr. Pepper is legal??? Anyone?

[BFGarner]

Menu appears decent. Bacon should be held to 3 pieces or less I think.
Also the sausages can often have hidden carbs in them. Check out the ingredients and look for some of the fun stuff (sugar and most -oses)
Fiber is important, you can get that if you add some veggies. it is important to get close to 20. You should change your goal from 0-20 carbs to 15-20 carbs. As for the diet dr. pepper. Im guessing it has aspartame. Which is not encouraged. It stalls many people and causing cravings. I love it, but when I first start it I eliminated all soft drinks. I would try to get rid of it or at least drink something sweetened with Splenda (sucralose). Pepsi One is one choice or Diet Coke with the yellow line on the box. I think the Pepsi is better. Supposedly Diet Rite is also Splenda sweetened, but I would rather drink water than that.
Hopefully this helps send me a message if you ahve any questions. Il try to help the best I can. The forums are the best spot though.

[liv]

Wow that is very colourful. Never heard of daily burn may have to check it out.

More veggies lady. For sure. Sneak in some variation there.

Cheese - there is a limit of 3-4 oz so watch it. And count the carbs in the cheese. You have it as zero. All cheese has carbs. And do not use pre grated cheese. There is corn starch in it.
Even if the label on the sausage says zero carb, check the list of ingredients for sugar, honey, corn syrup or dextrose.

You menu was pretty good. My general thought is add more veggies, careful with processed items as they contain salt and sugar.

Good luck

[amandajean1]

My HCF Shredded Colby Jack Cheese :

INgredients: pastuerized milk, cheese culture, salt, enzymes annatto. potato starch, corn starch and caclium to prevent caking. natamycin.

labeL ;

110 calories, 80 from fat
Total fat 9g
sat fat 6g
Chol 30mg
Sod 200mg
Total carb : ZERO
Fiber: 0
Sugar: 0
Prot: 6

So....i get that Corn Starch is bad....but my cheese literally reports no Carbs. is it worth the trade? Or am I missing something.


And...I'll be good and add cucumbers or something into my diet. I am not a veggie person, but I realize it's important. I only eat Cheese with on meal - well I do have some parm on my salad, but thats only a bit. I am definitely under the recommend, which is huge, because I used to eat cheese all the time.

And I'll cut the DDP from my diet for the first two weeks...starting today. I'm really not craving it anymore, so that's good. I used to drink 3-5 cans a day.

and the sausage has 1 carb each, which is labeled.

Any other advice?

[liv]

OK
It is made with milk. Milk has carbs - cheese has carbs.
What is happening is that the serving size they are listing on the package is so small that they can round it down to zero but you have to count it. (Many companies do this so watch it carefully)
And absolutely - drop that grated cheese - potato starch and corn starch - not great.

[ShannonK]

I am not a veggie person either. It is very, very difficult to get my veggies in on a daily basis. However, due to all the tips on the board - once I started - the weight loss kicked in again. You gotta have em.

[imagood1]

why are you eating Smart Balance butter? You are allowed real butter.
Here are the ingredients in Smart Balance:
Ingredients

NATURAL OIL BLEND (PALM FRUIT, SOYBEAN, CANOLA, AND OLIVE OILS), WATER, CONTAINS LESS THAN 2% OF SALT, WHEY (FROM MILK), VEGETABLE MONOGLYCERIDES AND SORBITAN ESTER OF FATTY ACIDS (EMULSIFIERS), SOYBEAN LECITHIN, POTASSIUM SORBATE, LACTIC ACID (TO PROTECT FRESHNESS), NATURAL AND ARTIFICIAL FLAVORS, CALCIUM DISODIUM EDTA, VITAMIN A PALMITATE, VITAMIN B6, VITAMIN B12, VITAMIN D, VITAMIN E (DL-α-TOCOPHEROL ACETATE), BETA-CAROTENE COLOR.

The butter I have in my home has this for ingredients:
Ingredients: Cream, salt (contains milk)

see the difference -- to many ingredients you don't need to put into your body with the Smart Balance spread.

This is what it says in the acceptable foods list:

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)

You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM will interfere with fat burning and derail your weight loss.

[liv]

Good point Carole. We often do tend to eat a lot of chemicals when whole foods are such a better option. Thanks for the reminder.

[jsj0305]

Congrats on your losses so far and great job getting that exercise and water in!!!

I agree with everyone. Aspartame has a tendency to stall some folks, so I would say go a week without it and see if it makes any difference in your losses. I enjoy one can of Diet Rite every other day or so. 0 sodium, 0 carbs, 0 calories, and it's sweetened with Splenda. I personally couldn't ever drink the stuff when I was drinking regular soda but since it's been nothing but water for me, I really enjoy it.

Your Salad carbs seem a bit high. Could you list what dressing you are using? 2 cups of romaine with 2T of dressing and a sprinkle of parm. cheese shouldn't be that high. Are you measuring how much parm cheese and dressing you are using? Something seems a bit off to me.

You do indeed need more veggies. Dr. A says 2-3 cups of certain salad veggies (pg. 125) and if you only have 2 cups of the salad veggies, you can have a cup of other acceptable veggies (pg 126). You might find you lose a bit faster after you add them. That has been the case for me and several other people. Those higher carb veggies also add some variety to dinner. I loveeee mashing cauliflower and adding some s&p and butter and it tastes a LOT like mashed potatoes! YUM! lol (I apologize if I told you info you already knew )

I hope this helps some!!!! You are doing a great job, keep up the great work!