Getting into the rhythm of maintenance

Apr 21, 2013

My food routine is settling down nicely now that I've been in maintenance mode for many months.  It kind of feels like a formula, and it isn't necessarily exciting, but the structured eating is good for me.  So here I go with a description that seems to be working for me at this point....

Breakfasts

1. Greek yogurt and fruit  (usually frozen blueberries) with a tbsp of flax seed
2. Protein mini muffins with babybel light cheese and a cherry flavoured source greek yogurt container
3. Cottage cheese with cinnamon
4. Kashi go lean cereal with a small amount of greek yogurt (instead of milk)
5. Steel cut oatmeal
6. Flax seed muffin in a mug
7. Omelette with cheese (feta, mozza or cheddar)

Snack 1

1. Apple and protein bar
2. Babybel light or cheese string with mini protein muffins and baby carrots

Lunches

1. Baked fish filet with salad/raw veggies
2. Meatballs (chicken, turkey or beef) with salad/raw veggies
3. 1/2 low carb wrap, cheese, deli meat, baby spinach leaves, raw veggies
4. Mixed bean and cheese salad with raw veggies
5. 1/2 low carb wrap, tuna salad, salad/raw veggies
6. Baked chicken breast with salad/raw veggies

Snack 2

1. Cheesey egg muffins or Vanilla cottage cheese egg muffins and an apple
2. Apple and protein bar
3. Hard boiled egg, ryvita crackers, babybel light cheese
4. Mini protein muffins, apple, babybel light cheese
5. Almond, peanut butter or light cream cheese with ryvita crackers, apple

Dinners

1. Baked chicken breast and salad
2. Baked fish and salad
3. Meatballs and salad
4. Zucchini or spaghetti squash "pasta" with cheeses (feta/parmesan or cheddar/cottage cheese mix)
5. Low carb wrap pizza, with meat/cheese/tomato sauce/veggies
6. Casserole/Stew  (eggplant/ground beef, butternut squash/turkey, chili

Snack 3

1. Apple and protein bar
2. Almonds, walnuts, raisins 
3. cheesecake in a mug (low carb)
4. sf pudding or jello
5. zone perfect bar or nugo dark chocolate mint 
6. home made oatmeal cookie (using steel cut oats and sugar free)
7. Lentil chips
8. pepperoni or cheese chips with high protein dip (greek yogurt & cottage cheese with spices)
9. greek whole wheat pita or weight watchers whole wheat bagel with light cream cheese

I plan my meals the night before and try and stick with 35% carbs, 35% protein and 30% fat.  I usually end up eating around 40% carbs, especially if I eat more than one apple that day or if I eat a carby snack like pita bread or a bagel (which I only do a couple times a month).  

0 Comments