Feb 232016


1600 Calories. Gluten Free. Dairy Free. Low Cost. Low Calorie Menu.

I did go ahead and waffles for the kids, and I ate 2 of them. The batter made 16-waffles that were about the size of a slice a bread. Like the size of frozen waffles. I got a new electric waffle iron for Christmas and the kids have been really anxious to get waffles as often as possible, so I guess I’ll try to indulge them once a week, but not more often than that. I ate the waffles plain, like toast, with my eggs and sausage. They were good, but they are fatty. Someday I’ll make a low-fat, gluten-free waffle, but not today.

It’s getting to be my PMS week when I have terrible cravings that I cannot control. So I’m working overtime to pray for my cravings to diminish, for my ability to stick to my food plan, and for me not to lose any of the progress I’ve made. I won’t actually lose any weight (at least I don’t think I will) until after my period is over. For the next two weeks the best I can hope for is to maintain my progress, and stick to the program I’ve set for myself. This is when I white knuckle it every month. It is so blasted hard.

To try to keep myself on track as much as possible, I am allowing myself 1600 calories a day for this week, instead of 1500. I’m including more starches, because that is what I crave. Plus really upping the veggies because they keep me full. I am not happy unless I am really full this week, so I’m just trying to manage my PMS as best I can. I’m going to try to eat more soy products, because they tend to help me manage my physical and emotional symptoms. This is the week that always breaks me. My plan is to continue, even if my eating gets chaotic, because I plan to keep doing this, even when I have days that go wonky. No every day can be perfect. But I can keep doing the actions, the behaviors, that I know will help me in the long run.


  • 1/2 cup orange juice, from frozen concentrate
  • 1-1/2 cups V-8® vegetable juice, no added salt
  • 1/2 cup egg whites
  • 1-1/2 ounces turkey sausage
  • 1 tablespoon shredded Daiya Cheese
  • 2 waffles made from Banana Pancake Batter
  • 1/4 cup soymilk
  • 3/4 cup coffee


  • 1 cup soymilk
  • 1 cup carrot sticks
  • 2 each brown rice cakes
  • 2 teaspoons peanut butter
  • 2 tablespoons reduced-sugar strawberry preserves


  • 1-cup butter chicken (Indian Curry, sorry no-recipe)
  • 1/2  roma tomato
  • 1/4 a green pepper
  • 1/4 a giant cucumber
  • 2 tablespoons minced onion
  • 1/2 cup cooked brown rice
  • 1 cup cooked spinach
  • 1 gluten free matzo cracker (Yehuda Brand)
  • 2 tangerines


  • 1/2 cup lemon juice
  • Herbal Tea, Iced Tea, Lemon Water


Per Serving: 1638 Calories; 46g Fat (24.6% calories from fat); 94g Protein; 225g Carbohydrate; 35g Dietary Fiber; 240mg Cholesterol; 1808mg Sodium.

Calories By Percentage: 25% Fat; 53% Carbohydrate ; 22% Protein.

Exchanges: 6 Grain(Starch); 9 Lean Meat; 10 Vegetable; 3-1/2 Fruit; 6 Fat; 1-1/2 Other Carbohydrates.

  One Response to “Daily Menu, February 22, 2016”

  1. Maggie, here is the answer to your wanting a low fat/fat free waffle recipe. I’ve been making these for years and years and I think they are great. However, they are made with yogurt or buttermilk and wheat flour. When I was GF I made them with Glad flour and I couldn’t detect any difference between the two. I suppose that you could use soy milk with vinegar to make the “sour” milk. Can’t think of any reason you couldn’t.

    This recipe is from Jeanne Jones’ “Calculated Cooking” which is a diabetic cookbook. I shared this recipe with my TOPS group many years ago and didn’t have any negative feed back. And when you can get 20 or so women to agree on something, that, to me, is phenomenal!

    Here goes:

    Fat Free/Protein Rich Waffles

    2 eggs, separated
    1/2 cup plain fat free yogurt (I use buttermilk usually)
    3/4 cup all purpose flour (I use half whole wheat and half all-purpose)
    1/4 tsp. salt
    2 tsp. baking powder

    Beat egg whites until stiff. Set aside. Put the flour, salt and baking powder in a mixing bowl and stir well with a whisk until everything is combined.Add egg yolks, yogurt/buttermilk. (Batter will be lumpy, but make sure that it is well incorporated without large dry lumps.) Fold in egg whites. Cook in a non-stick preheated waffle iron, sprayed lightly with release agent. Bake until steam stops coming out of iron.

    Spread with diet margarine or reduced fat sour cream, measure out your proper serving sugar free syrup and enjoy.

    Yields 4 servings. 1 bread exchange 15 gms. carbohydrates and 75 calories each.When I can, I make a triple batch and wrap cooled waffles in plastic wrap and put in freezer bags and use them on Saturday mornings when we have either waffles or pancakes.

    If you have LOTS of calories/exchanges for breakfast you can get very creative with this recipe. I’ve put in sweetener, baking cocoa, nuts or mini chocolate chips and almost anything you want to add (within reason!) It makes a real “breakfast of champions”.

    If anyone makes these, please post your comments on Maggie’s blog. (I’m assuming that’s ok, Maggie?)


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