Journey2Fitness

Getting Ahead of Myself: Meal Planning

One of the keys to mr staying with any plan, whether it's Weight Watchers or vegetarianism or Fit For Life or South Beach or whatever, has been meal planning. It's best tackled a week at a time, with grocery shopping following directly after. Other tips:

Build in "I'm exhausted" night(s).
One eating out night.
Start with dinners, as that's the problem time of day.
Don't forget to check the calendar for parties, meetings and other commitments.

I went looking for an iPhone or iPad meal planning app, but the only one seems to be having technical problems. I did find this site with a meaty article and checklist template: http://organizedhome.com/kitchen-tips/menu-planning-save-time-kitchen

Weight Watchers Core Dinner Idea - Seared Ahi

Yesterday I made a dinner that was so good, it made me want to cry from happiness. It was incredibly easy, fast and delicious. The Capricious Goddess was happy, as was the Royal Consort.

Seared Yellowfin Tuna (Ahi) with Couscous and Arugula Salad

I'm a sushi fan, and my favorite sushi includes the bright red Ahi - a tuna that has NO resemblance to the Charlie or Chicken of the Sea that my Mom used to mix with Campbell's Cream of Mushroom soup and potato chips, or that I used to stir into my mac & cheese in college.

My neighborhood HEB suddenly had two slabs of this fabulous, rich Ahi, also called Yellowfin Tuna, and I snagged one that was a little over half a pound. It's pricey - $7.99 a pound - but that was still only $4.50 or so. Less than the prime ribeyes my husband loves.

I cut the slab in two (one for me, one for Greg) and salted and peppered it, then dredged it in some seasoned breadcrumbs (actually croutons that I'd put into a ziplock baggie and crushed with a rolling pin).

I put my large cast-iron skillet on the stove and cranked it up to high, then put 4 tsp of olive oil into the pan, followed by the tuna. At that high heat, the oil smokes like crazy, so turn on the oven vent! But sear the tuna only 45 seconds per side, and pull it off onto the serving plate and slice it in 1/4-inch slices.

The tuna stays pink-red in the center - don't cook it longer, or you'll ruin the texture. I served with a generous smear of wasabi. This fish isn't fishy or flaky - it's very rich and steaklike. The closest thing to it is a rare prime rib with horseradish.

The Couscous: Our side dish was the quick-cooking couscous, Marrakesh Express brand. Boil 2 cups of water with one chicken (or veggie) bouillon cube, put in 4 scoops of couscous and turn off the heat.

The Salad: I buy the fancy, organic, prewashed salad mixes from Earthbound Farms in the big clamshells. The key ingredient was Baby Arugula - which I can't always find. I mixed about 1/3 arugula to 1/3 baby spinach and 1/3 mixed field greens. Drizzled it with balsamic vinegar and a tiny bit more olive oil, some grape tomatoes - including a few of the rarer yellow ones, called "Sun Drops." A little purple onion, thinly sliced.

To Die For, I swear. Splurge on your produce, it's worth it!

Fast Food Ideas

Wendy's Chili, hold the crackers. It may not be made with 95% superlean beef, but it's not greasy, and I count it as all Core. It's quite filling.

Or figure out the points for any item with Wendy's nutrition info online.

McDonald's Grilled Chicken Salad, fat-free dressing, or choose Newman's Own Balsamic Vinaigrette and count that as your 2 tsp of oil OR have whatever dressing you fancy and count the points. It's really not all that much for that 2-tablespoon packet. Bleu Cheese dressing, 2 Tablespoons = 3 points. Full Fat Ranch is 2 points. Live a little, you're having a salad for a meal, for cryin' out loud.

McDonald's Nutrition info is online, plug it into your Points Calculator or pick off the stuff that's not Core and count the points for any extras.

Dinner Ideas on Weight Watchers Core Plan

Like I've said before, dinner is where I usually need to spend my Points, and use the extra daily stuff we're allowed, like the 2 tsp olive or sunflower oil, the whole wheat pasta, the brown rice. I wake on the early side, and exercise first thing, before breakfast.

• Gumbo. I'm using Buddy's Chicken Sausage in mine, which I think should be CORE, since it's no more fat or calories than a chicken breast, but until I've lost 10 pounds or so on Core, I'm being cautious and counting the 2 points (it's only 2 points for a link, after all). Spray the bottom of your trusty Dutch oven with cooking spray and saute the usual 1 small onion and a half bell pepper until the onions are translucent. Add 2 links sliced Buddy's sausage. Add 8 oz (1 box or 1/2 bag) frozen okra. Sprinkle in 2 tablespoons flour and brown as best you can. Add a can of diced or pureed tomatoes OR diced tomatoes and chilis (like Ro-Tel), 16 oz chicken bouillon or fat-free stock. Stir in at least 1 crushed clove garlic, a bay leaf, 2 tsp gumbo file, cayenne pepper to taste, 2 tsp each salt and ground black pepper. Simmer on low for an hour, adding water as needed to maintain soupy consistency (gumbo file should provide the final thickening). Just before serving, add (if desired) 1/2 to 1 pound peeled and deveined shrimp and stir until the shrimp is pink. Serve over brown rice if you're really hungry. Count 1 point per serving for the Buddy's chicken. Variant: Make a REAL roux with butter, and count those points too.

• Spaghetti with Meat Sauce. Saute 1/2 small chopped onion, 1/4 diced bell pepper and 1 pound super lean ground beef in a saucepan. Add 1/2 tsp each oregano, basil, black pepper and 1 tsp salt. When onions are translucent and beef isn't pink, add 1 can pureed tomatoes and another canful of water. Simmer for 15 minutes, serve over whole wheat angel hair (I like Hodgson's Mill). All CORE, but watch the amount of pasta. This makes enough sauce to have leftovers of JUST the sauce, for when you've got another rice or pasta dish going that day. Serve with a nice salad using your daily oil and balsamic vinegar.

• Broiled Fish. I really like salmon, mahi mahi, orange roughy and snapper. HEB sells bags of frozen orange roughy fillets that are easy to work with. Put the fish in a sprayed baking dish. Sprinkle with chopped garlic, a little dill, and lime or lemon juice. Add your oil if you're not hoarding that for your salad; if no oil, make sure to add plenty of juice to poach the fish. Serve with steamed asparagus and butter buds, a baked potato, a salad, brown rice, sweet young & early peas, steamed carrots, oven-baked potato or sweet potato chips - you get the idea. All CORE.

• Chicken and Curried Rice. In your large Dutch oven, add half your oil allotment (1 tsp per person) and brown skinless chicken breasts over medium heat until the breasts are brown on all sides (about 15 min.). Reduce heat to low, sprinkle in 1/2 tsp salt and cover. In a separate saucepan (1 qt. or larger), use the other tsp of oil per person to saute half a small chopped onion for 3 minutes. Add a cup of brown rice, one (or more) sliced carrot, fat-free chicken broth or bouillon (as much as needed for your rice), a sprinkle of garlic powder, 1/2 tsp salt and ground black pepper, and a teaspoon or more of curry powder and cover with a heavy lid. Turn heat to low and continue to simmer for 15 minutes, as you would for the rice, but it'll cook slightly faster - until the rice has absorbed the liquid. Fluff the rice with a fork and serve with the chicken. All CORE.

• Fish Tacos. Slice up two catfish fillets or use the "nuggets" (I keep them in the freezer until chopping my veggies and slice them frozen). Chop 1/2 onion, 1/2 green bell pepper, 2 cloves fresh garlic, a julienned carrot, saute in your oil allotment in a large nonstick skillet until the catfish pieces are white and opaque on all sides. Add 1/2 tsp salt and ground pepper and 1 tbsp or more chili powder and reduce heat. Continue to brown for 3-4 more minutes until catfish is flaky. Prepare sauce: Mix 1/2 pint fat-free plain yogurt with 1 clove fresh chopped garlic, cilantro, and a sprinkle of cayenne pepper. All CORE. Serve with tortillas (if you can spare the Points) or lettuce wraps; garnish with thinly sliced cabbage (green and purple, if you've got them; I use bagged coleslaw blend sometimes). Drizzle with sauce, serve with salsa. This would also work with chicken. Add broccoli or other veggies on hand, if desired, when sauteeing.
  

Of course, it's easy to serve a chicken breast or beef with veggies and a salad most any night of the week. I make up chicken in advance, when time permits, and store in ziplock freezer bags.

Send me your own ideas, and I'll add them (with your credit).

Core Plan Lunch Ideas

Here are my favorite go-to lunch items on the Core plan:

• Berried Chicken and Spinach Salad. Take generous handfuls of prewashed spinach (I like the organic Earthbound Farms in the big clamshell) and place in oversized salad bowl. Add slivers of purple onion, sliced fresh strawberries (pears are also very nice), grape tomatoes, julienned carrots, slivers of yellow bell pepper. Toss with *good* balsamic vinegar - not the cheapest stuff, but something that says "aged in wood" for longer than a year and your 1 tsp olive oil allotment, if you feel like spending it on lunch, and not dinner. I usually opt to use my oil at dinner, because the later it gets, the lower my reserve of stamina and willpower get. Microwave the chicken breast - I like chili-seasoned ready made from HEB, slice, and serve on top. All CORE.

• Hummus and Jicama. Pour one can of garbanzo beans (chickpeas), juice and all, in the blender. Add 1/4 cup of tahini (sesame seed paste, consistency is like peanut butter), juice of one whole lemon, 1/2 tsp salt, at least one crushed garlic clove (more if you love garlic) and blend until smooth. This takes a pretty robust blender or lots of stopping and stirring. Put in a pretty bowl and dust with paprika. Serve with sliced jicama (a white root vegetable with a slightly sweet taste, carrots, broccoli, raw veggies. Charge yourself 2 points per half cup of hummus for the tahini, rest is CORE. If I'm really hungry, I "buy" two corn tortillas with another point to eat spread with hummus, warmed in a dampened paper towel in the microwave...mmm.

• Turkey Chili. I have my buddy Julie to thank for this one. Great way to use leftover poultry; it works with diced whole meat *or* ground turkey or chicken. Spray large nonstick skillet or Dutch oven with cooking spray. Dice and saute 1/2 large or one small onion, half a large green bell pepper, a clove or two of garlic, with the meat, until meat is no longer pink or heated through.
  Stir in 1/2 to 1 tsp of ground comino, 1/2 tsp salt, 1/2 tsp black pepper, and 4 tablespoons chili powder. Add a can of pureed tomatoes, a can of black beans and their juice, a cup of frozen corn, and a canful of water. Simmer until the beans are hot all the way through. All CORE.

• Texas-style Beef Chili. Brown superlean ground beef (or brown ground sirloin and blot out the grease with paper towels). Add 1/2 large or 1 small chopped onion, 1/2 cup diced bell pepper, 2 cloves garlic until meat is no longer pink. Stir in 1/2 to 1 tsp each ground comino and black pepper (I use a molcajete to grind the comino and black pepper together), 4 tablespoons of chili powder. Add a can of pureed tomatoes and one cup water OR one can tomato paste and two cups water, a can of red kidney beans and a can of pinto beans. Simmer for 45 minutes. All CORE.

• Pinto Beans and Brown Rice. Bring 6 cups of water and 1 lb pinto beans to a boil. Add 1 tsp each ground comino and ground black pepper, at least one clove crushed garlic. Reduce heat, cover and simmer for 3 hours, adding water as needed to keep the beans covered. Uncover and stir, add 2-3 tsp salt (earlier salt makes the beans tough).

  In the rice pan (mine's a 1 1/2 quart Le Creuset saucepan with a heavy lid), spray nonstick cooking spray and saute 1/4 chopped onion and a 1/4 cup chopped green bell pepper. When onions are translucent, add the brown rice and saute until fragrant, then add the salt and the water, as directed for your amount and cover. In the last ten minutes, add a sprinkle of frozen corn, if desired. Serve side by side with the beans in a bowl. All CORE. Give yourself a couple of tortillas, if desired, and count the Points.

• Hearty, Spicy Bean Soup. Spray a large Dutch oven with cooking spray and saute onion and green pepper until translucent. Pour in two cans of different variety beans, such as white cannellini and black beans, or red kidney and pinto. Add ground comino and black pepper, salt and cayenne pepper, two cans of chicken broth OR bouillon cubes and water. Add 1/4 cup sliced jalapenos and some of the juice from the jar (I use Trappey's) and one or more cloves of garlic. Simmer, covered, until heated through, stirring occasionally, adding water if needed to keep soupy. All CORE. I add Buddy's Chicken Sausage and count the points for "Super Hearty" variety. It rocks!

• Potato and Leek Soup. Spray the big Dutch oven with cooking spray and saute the well-rinsed, sliced leeks and some julienned carrots. Wash and slice potatoes, leaving the skin on, if desired and add the potatoes to the saute. Add 3 cans nonfat chicken stock (or bouillon and equivalent water) and simmer for an hour. Just before serving, stir in 1/4 cup soymilk or fat free milk or evaporated skim milk. Serve with fat-free sour cream dollop and chopped scallions or chives, if desired. All CORE. Add diced chicken to make even heartier.

• Fruit Salad with Creamy Yogurt Dressing. Make yourself a beautiful bowl of fresh sliced fruit; pineapple, strawberries, grapes, pears, raspberries, bananas. Mix fat-free plain yogurt with a packet of splenda and a tiny drizzle of vanilla extract, then pour that over the fruit and enjoy. Dust with wheat germ, if desired. All CORE.

• Chef Salad. Mix plenty of Spring Mix, Boston lettuce and romaine in a pretty bowl. Add cherry or grape tomatoes, broccoli florets, jicama, mushrooms, fruit if desired. Add balsamic vinegar to taste, drizzle in your allotted daily 2 tsp olive oil, if desired. Add any CORE lean meat and a sprinkle of fat-free cheese, and/or one sliced a hard-cooked egg.

I'm noticing myself eating lots of soups and salads for lunch, and saving my "big bang" stuff - like the oil, cheese, and points-costing foods for dinner, when my willpower and energy are low. So far I've made big pots of stuff on the weekends, and eaten on it all week. I'll make whole-wheat spaghetti, but extra sauce, so I can have a salad and the leftover meaty spaghetti sauce for lunch. Canned tomato and lentil soups are proving to be useful when I'm tired or ill-prepared to cook.

It's been really important for me to have a FULLY stocked pantry and fridge. I am allowing myself to buy all the fresh produce I want.

I miss tacos and sandwiches, but am surviving without them, so far.

Give me your own ideas, please, and let me know if you see any mistaken assumptions on my part.

Breakfasts for Weight Watchers Core Plan

I had a good first week on Weight Watchers' Core Plan, with a small loss (.8 pound, almost a whole package of butter!). I'm feeling well-nourished and in control, making good food choices. I'm hoping for a bigger loss next week, since I tend to have a week's lag time in seeing results. Bottom line: I'm sticking with it.

This really is the way that doctors, especially heart doctors, want us to eat. Andrew Weil wants us to eat this way. More whole foods, more fresh foods. No junk. Feel satisfied. What's not to like?

I made lists of meals for breakfast, lunch, dinner and snacks, so I thought I'd share them. Here's breakfast:

Breakfasts and their Core Plan Counts

• Mexican omelette. Spray nonstick pan with butter-flavored spray, saute onions, red and green bell peppers, mushrooms. Beat 2 eggs and pour them on top of veggies when the onions are browned. Fold carefully if I'm in a good mood, scramble it all if I'm not. Serve with plenty of salsa. All CORE.

• Veggie omelette. Spray nonstick pan with butter-flavored spray, saute onions, add whatever I have around, such as mushrooms, artichoke hearts (packed in water), asparagus, carrots, spinach, broccoli. Just before flipping or further scrambling if the pan seems disinclined to release, add a sprinkle of fat-free cheese. All CORE.

• Salmon bagels. Toast two minibagels (Sara Lee or generic - for a total of 4 halves). Spread with fat-free cream cheese, top with thinly sliced onion, then smoked salmon (I prefer no-color-added varieties such as Echo Falls, HEB also has a store brand), then paper-thin sliced cucumber, and halved grape tomatoes. Count the points for the minibagels (my pointsfinder says they're just under 2 points per whole bagel, so I count 4), the rest is CORE. If I decide I can't stand the fat-free cream cheese anymore, I'll go to one minibagel and whipped cream cheese.

• Malt-o-Meal or Oatmeal. Microwave one serving of Malt-o-Meal with water, salt and Molly McButter or Butter Buds in the bowl. Stir in good-looking fruit such as strawberries, raspberries, blueberries, apples, peaches, bananas, one packet of Splenda, and a dollop of soymilk (I'm using the HEB store brand). All CORE, but have cereal only once a day.

• Fiber One or Spoon-size Shredded Wheat. Pour half a cup into a bowl, add strawberries, raspberries, blueberries, apples, peaches, bananas, and a dollop of soymilk. All CORE, but have cereal only once a day.

• Diet "Cheesecake." Thanking Sharon for this one, a recommendation from some years-ago diet. Put one cup of cottage cheese in a pretty bowl. Add a tablespoon of wheat germ, one packet of Splenda, a tiny drizzle (1/4 teaspoon or less) vanilla extract, and cubed fragrant Bartlett pears - I pick these by smell and look for delicate skin that browns from nicks. Mix and eat. Sounds weird, but great!
  All CORE.
  

Eating breakfast out:

• Eggs and fruit. Count 2 points for the butter/oil, or more as needed.
• Veggie omelette. Ask for nonfat cooking or count Points for the butter/oil.
• Oatmeal or cream of wheat and fruit. Ask for skim milk, count points if they don't have that.
• Huevos rancheros or tacos. Danger, danger! Count 2-3 points for the butter/oil, more as needed. Don't eat the tortillas or count the points for the whole shebang!

I'd love to have more ideas, so tell me about your own favorites! My son is whining at me, so I'll come post lunch, dinner and snacks soon. Happy eating!