Breakfast, Oatmeal:
1 cup of oatmeal cooked
1 Tsp of protein powder
.5 cup of grapes
3/4 cup of cottage cheese
2 tsp of Walnuts
Lunch, Deli Sandwich:
2 slices of bread
4.5 Oz. of Deli meat
2 Oz. of cheese
5 Tbs avocado (I use half of an avocado)
Snack:
1 Apple
2 Oz Cheese
12 peanuts
Dinner A, Smoothie:
2 cups of milk
2 Tbs protein powder
1 Cup Frozen Strawberries
.5 Cup Frozen Blueberries
1 Large scoop of Cashews
Dinner B, Chili (3 servings):
Saute:
2/3 Chopped Onion
2 Chopped Green Pepper with Crushed red pepper
Add:
18 Oz ground meat until browned
Add:
2 Cup Tomato Sauce
1 Cup Black Bean
1 Cup Kidney bean
40 Olives
Snack #2 A:
1 Cup Yogurt
sprinkle of pecans
Snack #2 B:
.5 Cup Cottage Cheese
1 Cup Pineapple
12 Peanuts
To avoid boredom I alternate the dinners and the second snacks, except I have the smoothie every Friday and Saturday.
Now the for the grocery list. I've converted the inconvenient measurements (6.75 cups of Cottage Cheese? How much is that?!?!?) to units easier to shop for.
| Milk | 1/2 gal |
|
| Protein | *I buy in bulk |
|
| Frozen Strawberries | 2.5 bags |
|
| Frozen Blueberries | 1 bag |
|
| cashews | 1 can |
|
| Oatmeal | 1 small container
|
|
| Grapes | 1 bag |
|
| Cottage Cheese | 2 large containers, 1 small one |
|
| Walnuts | 1 can |
|
| Bread | 1 loaf |
|
| Apple | 7 |
|
| Deli Meat | order 2 lbs at the counter |
|
| Cheese | 4 containers of Sargento cheese |
|
| Avacado | 3 avacados |
|
| Ground Meat | 1 lb |
|
| Onion | 1 |
|
| Olives | 1 large can |
|
| Pineapple | 2 cans |
|
| Peanuts | 1 container |
|
| Yogurt | 2 large containers |
|
| Pecans | 1 can |
|
| Green Peppers | 2 |
|
| Tomato Sauce | 2 cans |
|
| Black Bean | 1 can |
|
| Kidney Bean | 1 can |
|
Hope this helps those looking for a set list, I thought this might be easier than the excel file I made available earlier.
To report in, it's been 15 days since my last non-zone meal and about eight days since I've switched to the 4-4-2-4-2 plan, and I find myself being less and less hungry. And, to answer your question Katie, I've tried on my pair of jeans that have always been borderline tight and I've found them a little looser than ever before. I still haven't lost any weight, but I really don't care since I figure I'm gaining muscle right now. I know I've posted this zone grocery list a couple of times and I apologize if it's gotten repetitive, I think this'll be the last incarnation for a while.
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