Oct 052014
Breakfast Burritos

Breakfast Burritos & Sliced Orange

What I Planned To Eat


  • 2 (10-ounce cups coffee)
  • 1/2 cup soymilk
  • 1/2 a banana
  • 1 cup cornflakes
  • Another 1/2 cup soymilk for cornflakes


  • 2/3 cup red wine
  • 1 cup Chunky Vegetable Spaghetti Sauce
  • 1 cup cooked gluten free spaghetti
  • 1 teaspoon Nutritional Yeast sprinkled over top
  • 2 cups salad greens
  • 1/2 a cucumber, sliced
  • 2tablespoons Italian Dressing
  • 1 navel orange
  • Lemon Water, 1-quart water and 2-tablespoon lemon juice


  • 3 ounces grilled chicken thigh
  • 1 tablespoon Kraft Light Barbecue Sauce
  • 1 cup roasted eggplant
  • 1/2 teaspoon olive oil (generous spritz of Olive Oil cooking spray)
  • 1 cup carrot sticks
  • 1/3 cup cooked brown rice


  • 1 cup soymilk
  • 1 small apple, sliced

Per Serving: 1393 Calories; 41g Fat (27.0% calories from fat); 65g Protein; 184g Carbohydrate; 34g Dietary Fiber; 97mg Cholesterol; 1697mg Sodium.

Exchanges: 5 Grain(Starch); 6 Lean Meat; 8-1/2 Vegetable; 3 Fruit; 4-1/2 Fat; 1-1/2 Other Carbohydrates. (6-1/2 total Carbohydrate Exchanges)

What I Actually Ate


  • 1-1/2 (10-ounce) cups coffee
  • 1/3 cup soymilk, for coffee
  • 1/2 banana

Brunch (second breakfast)

  • Breakfast Burritos made from:
    • 1/3 cup egg substitute
    • 1/3 cup chopped bell pepper
    • 1/4 cup chopped onion
    • 1 teaspoon vegetable oil
    • 1 slice turkey bacon, chopped
    • 2 tablespoons salsa
  • 1 navel orange, sliced
  • Lemon Water (1-quart water & 2 tablespoons lemon juice)


  • 2/3 cup red wine
  • 1-1/4 cups Chunky Vegetable Spaghetti Sauce (heaping cups)
  • 1-1/4 cups cooked gluten free spaghetti (heaping cup)
  • 1 teaspoon Nutritional Yeast sprinkled over top
  • 1/2 a giant cucumber, sliced
  • Lemon Water, 1-quart water and 2-tablespoon lemon juice


  • 6-1/2 ounces grilled chicken
  • 2 tablespoon Kraft Light barbecue sauce
  • 2 cups roasted eggplant
  • 1-teaspoon olive oil (a long spritz of olive oil spray)
  • 2 cups raw carrot sticks


  • 2 cups chocolate soymilk (Soy Slender), for hot chocolate
  • 1-1/4 cups cornflakes
  • 3/4 cup soymilk

Per Serving: 1823 Calories; 53g Fat (26.4% calories from fat); 111g Protein; 221g Carbohydrate; 46g Dietary Fiber; 178mg Cholesterol; 2416mg Sodium.

Exchanges: 6-1/2 Grain(Starch); 11-1/2 Lean Meat; 12-1/2 Vegetable; 2 Fruit; 4 Fat; 2 Other Carbohydrates. (8-1/2 Total Carbohydrate Exchanges)

I’m not going to offer any excuses or explanations except to say that I was starving the entire day. Well, after I ate I was full, but when I was hungry I wanted to EAT. So I did my best not to eat bad stuff, and I did okay in that regard. I tried to just overeat the vegetables, because there is no such thing as overeating vegetables. But I was hungry so was sloppy about measuring, using heaping cups instead of level cups. And I ate twice as much chicken as I should have. No excuses, just plain old hunger. At least I didn’t go out and get fast food. And let me tell you, I was tempted.

This is what I ate yesterday. Today is new day, fresh and clean, so I can start with a clean slate. Thank you God.

On the bright side, I’ve decided to make this my ongoing food plan:

  • 6 Protein Exchanges
  • 6 Bread/Starch/Carbohydrate Exchanges
  • 6 Vegetable Exchanges (or more)
  • 6 Fat Exchanges
  • 4 Fruit Exchanges
  • 1 Other Carbohydrate Exchanges (alcohol & sweets)

All of this under the umbrella of  Dairy Free, Gluten Free, Red-Meat Free, Low Sodium, Low Cholesterol, No Egg Yolks. I do eat Soy, Fish & Seafood, Chicken & Turkey, Egg Whites & Lots of Dried Beans. I think that this is a pattern I can stick to for the long term, and that is whole idea in a nutshell.

The Nutrients break down like this:

  1. Between 1400 & 1500 calories
  2. Between 40 & 50 grams of Fat
  3. Between 50 & 70 grams of Protein
  4. About 200 grams of Carbohydrate
  5. Between 30 & 40 grams of Fiber
  6. Between 1500 & 2000 milligrams of Sodium
  7. Under 150 milligrams of Cholesterol
  8. Percentages break down to approximately 55% Carbohydrate/25% Fat/20% Protein

So this satisfies all of my doctorly recommendations, sticks pretty close to the DASH diet, but is customized for me and my special needs. Ugh. Now I want to lay down and never food about think again (sic).

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