I have had a lot of people do the "Ask Auddi" from the Losers Challenge and request a sample of my meals that I eat on a daily basis.  So here are 3 days worth of meals!

SAMPLE DAY 1

Breakfast:  Turkey Burrito                                                    

     Recipe:  Whole Wheat Tortilla, 3 scrambled Egg Whites, 1 pinch of low fat Sargentos Cheddar or Mozzarella Cheese, Ground Turkey Breast (Fried like hamburger, drained of all grease ), 2 TBSP of Salsa.  Sometimes I will add about 1 TBSP of nonfat sour cream.

Snack:  Protein Shake

     Recipe:  1 scoop of chocolate whey protein powder, 8 ounces of nonfat milk and 4 ounces of water.  Shake.

Lunch:  Turkey Sandwich with 2 ounces of fat free pretzels

     Recipe:  1 Slice Rye Bread, 3-4 ounces of Sliced Turkey Breast from Deli,  lettuce, tomato, and mustard.  Sometimes I use about 1 TBSP of nonfat mayonnaise.

Snack:  Cottage Cheese and Fruit

     Recipe:  1/2 cup of canned fruit or 1 apple with 1 cup of nonfat/low fat cottage cheese.  

Dinner:  Chicken, potato and Veggie

     Recipe:  Grilled Chicken Breast (4 ounces), 3 Small Red Potatoes baked with parsley and Butter Spray, and usually 1 cup of broccoli or Vegetable Medley.

Snack:  Either a Protein Shake or Tuna and Crackers

     Recipe:  Tuna fish drained of its water and 1 tbsp of nonfat mayonnaise, mixed.  Placed on 4 crackers.

SAMPLE DAY 2

Breakfast:  Eggs, Toast and Fruit                                                  

     Recipe:  4 Egg Whites with 1 yolk, scrambled.  1 slice of either whole rye or whole wheat toast with ICBINB spray.  1/2 cut up apple.

Snack:  Yogurt with Fruit

     Recipe:  1/4 scoop of whey protein mixed with 1 Yoplait whips yogurts (I mix this early in the morning so when it is time to eat, the whey has been absorbed and is not gritty).  The other half of the cut up apple.

Lunch:  Chicken Stir fry

     Recipe:  1/2 chicken breast, sliced up and cooked.  1/2 cup of brown rice.  1/2 cup of mixed stir fry vegetables.  For the sauce I use 1/4 cup reduced sodium soy sauce, 1/4 tsp splenda (sugar substitute) and a tiny bit of ginger.  

Snack:  Cottage Cheese and Fruit

     Recipe:  1/2 cup of canned fruit or 1 apple with 1 cup of nonfat/low fat cottage cheese.  

Dinner:  Spaghetti

     Recipe:  1 cup of cooked Whole Wheat Spaghetti noodles. For the sauce I use, (This makes more than 1 serving) 1 can of Italian style whole tomatoes (I blend them in the blender until smooth.) 2 ounces of smooth tofu, again blended in the blender with the tomatoes.  I add that to about 10 ounces of fried up white turkey breast (Like hamburger) and sautéed mushrooms.  YUMMY!

Snack:  Crackers and Peanut Butter

     Recipe:  1 TBSP of natural peanut butter on 3 wheatsworth crackers.

SAMPLE DAY 3

Breakfast:  Oatmeal with Milk                                                    

     Recipe:  Quaker Oats (not instant) made with water and 1/2 scoop of whey protein powder.  I allow the oats to sit for a little while to not only cool down but so the whey powder isn't gritty.  I add a little bit of cinnamon and about 4 ounces of skim milk.  I drink 4 ounces of skim milk along with it as well.

Snack:  Fruit Salad

     Recipe:  3 Fresh Strawberries, 1/2  Kiwi, 1/4 banana, 1 plain yogurt (fat free) and a very small slice of fat free angel food cake.  I mix all the above together after they are all sliced.  I add 1 scoop of vanilla whey protein powder.  I make this ahead of time but leave out the angel food cake until I am ready to eat it.  This makes about 2 servings.  Unless I am really hungry.

Lunch:  Chicken Taco

     Recipe:  1 whole wheat tortilla, 2 tbsp. fat-free salsa, 1 oz. fat-free cheese, 1 grilled chicken breast.  Prep: Cut chicken into cubes,  Mix chicken and salsa in a pan and sauté until mixture is hot. Warm the tortilla in another pan, Pour chicken mixture onto half the tortilla, Top with the cheese.  Fold Tortilla.

Snack:  Protein Shake

     Recipe:  8 ounces of nonfat milk, 1 scoop of chocolate whey protein powder, 4 ounces of water.  Shake!  

Dinner:  Grilled Salmon with Grilled Vegetables.

     Recipe:  4 ounces of Grilled Salmon sprinkled with seasonings and lemon.  And about 1 1/2 cups of grilled vegetables.

Snack:  Cottage Cheese and Fruit Medley

     Recipe:  1 RIPE MASHED BANANA--1 CHOPPED APPLE---1 TABLESPOON SLIVERED ALMONDS (OR NUTS OF YOUR CHOICE)---1/3 TSP. CINNAMON---1/2 TSP. OF LITE MAPLE SYRUP.  Cook altogether in a nonstick skillet on low until bubbly. Take one half and eat with one portion cottage cheese.

 

Don't hesitate to email me and ask questions.

Happy Weightloss!

Auddi