Food Plan 003 Plus Final Updated Foodplan

What I Planned To Eat

Breakfast

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

Lunch

• 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

Dinner

• 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

Snack

• 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)

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What I Actually Ate

Breakfast

• 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)

Dinner

• 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

Supper

• 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

Snack

• 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).