Plan for Monday

Brekkie: Protein and Cherry Smoothie (4 points)

Snack: Beef Jerky and a Pear (3 points)

Lunch: Tuna Salad, Crackers, Clementines, Peach (5 points)

Snack: Fruit Leather, Almonds (3 points)

Snack on way to Night Class: Bubble Tea (3 points)

Snack at Class: Cereal, Almonds, Clementines (3 points)

Snack at Home: Wine and Chocolate (5 points)

Portable Mini Meals Mix and Match List

If you notice one thing about my meal plans is that I try to couple a lean protein with a fiber-filled food for each "snack" in order to stay full longer. Here are some mix and match lists. Take one item off the protein and one off the fiber and enjoy!

Another tip I have heard is to make sure you get some healthy fat in every snack, so if your snack is looking fat free, you might want to add in some olive oil or chocolate or avocado :-)

Protein:

* String Cheese

* Beef or Turkey Jerky

* Hard Boiled Egg

* Almonds

* Water Packed Tuna

* Sliced Turkey or Ham

* Roasted Chickpeas

* Nutritional Yeast

* Walnuts

* Hummus

Fiber:

* Fruit of any kind but I expecially love cherries and strawberries because they come in many smaller pieces which take longer to eat

* Carrots, celery, sugar snap peas, bell pepper strips

* Whole wheat melba toast

* Air popped popcorn

* Light Tortilla

Plan for Wednesday

Sorry... was on vacation.

Brekkie: Veggie burger on light toast with ff sharp cheddar, Strawberries (5 points)

Snack: Cherries and Almonds (4 points)

Lunch: Grilled veggies, grilled sausage and grilled peach (4 points)

Snack: Super Trail Mix with olive oil added (6 points)

Dinner: Falafel wrap and clementines (5 points)

Snack: Frozen grapes (2 points)

Plan for Thursday

Brekkie: Smoothie and Hot Dog Wrap (5 points)

Snack: Power Trail Mix (4 points)

Lunch: Roasted Veggies with Couscous and Vegetarian Crumbles, Cantaloupe (7 points)

Dinner: Veggie Burger and Plums (6 points)

Snack: Bubble Tea and Orange Slices (4 points)

Plan for Tuesday

Brekkie: Smoothie and Grilled Sausage (6 points)

Snack: Popcorn with Olive Oil and Nutritional Yeast (3 points)

Lunch: Spaghetti and Texas Toast (9 points)

Dinner: Burrito, Plum (5 points)

Snack: Bubble Tea (3 points)

Plan for Monday

Brekkie: Jimmy Dlight Sammy when I get to work (BIKING DAY) (5 points)

Snack: WW Yogurt, Orange Slices (2 points)

Lunch: Sausage and Zucchini, Fruit, FF Pudding Cup (4 points)

Snack: Cliff Z Brownie Bar (2 points)

Dinner: Freezer Spaghetti, Garlic Toast (6 points)

Snack at night class: Chex 100 calorie pack, Orange Slices (3 points)

Snack at home: Popcorn with Olive Oil and Nutritional Yeast (4 points)

Tips while TRAVELING

I travel almost every weekend during the school year with high school students (which further limits food choices) so here are my helpful tips for travel:

Things to buy on location that don't require a kitchen. At most a coffeepot:
* Oatmeal
* Healthy soups in cups that you just add water to
* Fresh Fruit
* Bumble Bee FF Tuna Salad and Crackers Pack
* Turkey or Beef Jerky (preferably pre-measured into smaller snack sizes)
* Fiber One Bars
* Melba Whole Wheat Toast
* Kashi Go Lean Cereal
* Slivered raw almonds
* Sandwich baggies

Things to pack:
* Refillable water bottle
* Measuring spoons
* Notebook or journal

Things to do:
* Premake snacks when you first get to your hotel: measure 1 pt of cereal with 1 pt of almonds in baggies for snack mixes
* Journal EVERYTHING you eat. Even if you go over points, you will still be holding yourself accountable in the long run
* Write up a couple cheat cards of what you will order at every possible fast food restaurant... and keep them in your purse. There is a Taco Bell in the airport? Pull out that cheat sheet and look at it instead of the menu to pick your meal.
* Grocery stores are better restaurant than restaurants are. You can get a big bag of salad, a plastic fork and a glad ware bowl for cheap and low points!
* Pick three mini exercises you can do in your hotel room and make yourself do them. Even if it is only 5 push-ups, jumping jacks, and sit-ups... you are remembering to get some activity in.
* If it is safe and you have time... walk or jog around the area you are staying. Hotels usually have guides for walkers and runners about the best places in the area to exercise.

Plan for Friday

Brekkie: Brekkie Sammy, Grande Frap. (7)

Snack: Blueberries, Pudding Cup (2)

Lunch: Stuffed Pepper, Soup at Hand, Wheat Thins (5)

Snack: Cereal with Almonds (2)

Dinner: Sushi or Dinner out with D (10)

Plan for Thursday

Brekkie: Smoothie (3), Bran Muffin (1)

Snack: SF FF Pudding Cup (1 -- Yay Splenda!), Chicken Wrap (2)

Lunch: I have 13 points and am going here: http://sonomachickencoop.com/menu.php I am thinking 1/4 Rotesserie Chicken with a side of Grilled Artichoke and Aioli. However I am not yet sure on this one.

Dinner: Crockpot Vegetarian Stuffed Pepper (2), Frozen Grapes (1)

Snack at Night Class: Bubble Tea (2), Blueberries (1)

Plan for Wednesday

Brekkie: Frappucino, Apple Bran Muffin (4)

Snack: LF Cottage Cheese, Blueberries (2)

Lunch: Taco Junk, Rice, Green Beans, Orange Slices (7)

Snack: Chocolate Brownie Bar (2)

Dinner: Chicken Pizza (5)

Snack: Frappucino, Frozen Grapes (4)

Snack: Roasted Garbanzo Beans (2)