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1.
Two egg omelet with cheese, onions, ham, and a glass of 2% milk
(1 cup).
2.
2% cottage cheese (a cup) with fresh sliced strawberries (3/4 cup)
mixed in.
3. 1/2 of a wheat pita stuffed with chicken, red onions, tomatoes,
cheese, fresh mushrooms, and a bit of mayo.
4. Homemade Four Bean Soup (a cup).
5. Salad made with cucumbers and tomatoes with red wine vinegar
and oil dressing (2 cups), and a small serving of salmon casserole.
6. Grilled shrimp with grilled assorted veggies, and a slice of
toasted whole grain wheat bread with a pat of unsalted butter.
7. A cup and a half of fruit salad made with seedless red grapes
and mandarin oranges with a mayo/lemon juice dressing, and a stick
of string cheese.
NOTE: I also have a daily serving of soymilk and peanuts.
These items are consumed while I'm cooking my family meal.
SNACK. A mini dark chocolate Dove Bar and some sugar
free Jell-O. A snack is not really addressed in the Goddess
book, but I do have to have one!
WATER. Mineral or seltzer water (about 2 quarts), a
Diet Pepsi…yes I know, aspartame, but aspartame does not raise
insulin levels, one cup of coffee, one cup of lemon herb tea.
NOTE: I have to eat 7 mini meals per day at approximately
300 calories each according to my calculations. Keep this
in mind; for the amount of mini meals that you are allotted may
be different according to your BMR calculation.
Here's a more detailed
listing of other foods I enjoy:
On mini meals... it's all a matter of personal choice. I mix mine
up. I have sometimes eaten an additional mini meal (more than my
allotted seven through calculations) whenever I became unusually
hungry. I had to listen to my body! It will help you achieve
your weekly balance if you listen to it. Don't stress over
having the exact amount of calories and fats…just keep it mini
and listen to your body… and as Larrian says, eat like a woman,
not like a man! I will eat red meat only once a week...usually on
the weekends, and I do have one high glycemic meal every week. One
beer and two slices of pizza certainly make for a nice mini meal
on Friday nights! Doing this is perfectly okay, just keep
in mind that it does slow, but not hinder weight loss.
Mini
Meal Ideas that Stand-Alone:
- 2
hard-boiled eggs, in fact, 2 eggs prepared anyway I like!
If frying or scrambling, I use olive oil. Hard-boiled eggs
make a nice snack too. I like to keep plenty around.
In fact, a deviled egg does make a nice side dish with any mini
meal.
- Homemade
Four-Bean Soup
- Cottage
Cheese with sliced strawberries or mandarin oranges.
- Tomato
and cucumber salad with dressing. I use this as a light mini meal
while at the office...and usually eat a stick of string cheese
with it.
- Wheat
pita sandwich. I enjoy this everyday! I have half
of a pita and fill with whatever suites my fancy that day.
Usually I will use chicken, Swiss cheese, tomato, red onions,
and lettuce. I buy the mayo in the squirt bottle, and squirt
a line in the pita! Occasionally I will fill a pita with
natural sauerkraut, some ham, and mustard. As I said
above... tuna is good too! I have also put scramble eggs,
ham, onions, and mayo in my pitas…sometimes salsa!
I will use luncheon meat as well, but do check the labels carefully
and choose only those low in sugar.
- Ham
slices rolled with cheese, asparagus, or perhaps a dill pickle
inside.
- Fruit
and string cheese. I may have grapes, an apple, plum, or
cherries.
Mini
Meals Ideas with Side Dishes:
Note: I use the George Foreman Grill to prepare most
of my meats, and sometimes use olive or canola oil, and sometimes
Pam. I will use the oils on the grill if I feel that I need
to get my fat quota in for the day.
I
do have most good low glycemic veggies (grilled or not) with meat,
except whenever I decide to have my light work salad mentioned above.
I don't fret over balance, but do ensure that protein is out front,
not tailing behind!
1 slice whole wheat bread (toasted) with pat of butter. I eat this
with my "family" dinner meal, and have my veggies or salad
and meat on the side.
- Grilled
turkey or pork tenderloin with garlic and grilled or steamed veggies,
or perhaps a salad. 1 slice of whole wheat bread with a
pat of unsalted butter.
- Grilled
chicken strips. I have these as a meal along with veggies, or
as snacking meat. I buy the large frozen bags of strips
and grill them, seasoned with Mrs. Dash.
- Grilled
beef (all cuts including hamburger). I only have beef once a week,
even though we may have it no more than twice. Ideas:
Grilled steak with grilled onions, tomatoes, and green peppers.
Grilled steak with steamed new red potatoes and green beans.
Grilled hamburger with cheese, onions, and a salad. Sirloin
kabobs with whole mushrooms, cherry tomatoes, onions, and green
peppers served with asparagus. Be creative.
- Grilled
ham or pork chops with grilled or steamed veggies, or perhaps
a salad. A favorite side dish with ham or pork chops is
grilled fruit kabobs. Actually, ham can be placed on the
skewers with the fruit. Use ham cubes, onions, green peppers,
and orange wedges. I use red wine vinegar and oil dressing
to marinate.
- Tuna
or Salmon fixed various ways. I do like tuna with a bit of mayo
and lettuce mixed in with white beans, or have my tuna in a half
of a wheat pita. For both the tuna and salmon... I love to fry
these into patties. I'll mix an egg in with the fish, season with
salt, pepper, and dehydrated onions, form into patties and fry...yummy...especially
with a bit of cheese on top. Whenever eating salmon or tuna
with a side, I usually chose a refreshing salad. In fact,
taking a large tomato, slicing in wedges part of the way through,
placing it on a small bed of lettuce, then filling the tomato
with tuna and mayo is great!
How about trying seafood kabobs. Put some shrimp, onions,
scallops, and green peppers on skewers and brush with a little
seasoned butter (butter, paprika, onion salt, and minced garlic),
and then grill. Serve with your favorite veggie or salad.
- Natural
tomato soup with a bit of 2% milk. Most times whenever I
have the soup, I will have my bread toasted, then nuke a bit of
cheese on top and dunk! If I do this, I will have my butter
with a veggie in another meal along with some meat on the side.
- A
burger king burger without the bun on a nice small bed lettuce,
a few tomatoes and onions, and a bit of feta cheese...to die for!
Actually I have used feta cheese in a salad made with some cubed
ham, cucumbers, tomatoes, and red onions. I will put some
Newman's Own vinegar and oil dressing on top...real good!
Other
Thoughts:
A MetRx Source One Protein Bar...chocolate cheesecake is the best!
Use this as a quick mini meal whenever you are in a crunch.
I do drink some mineral water and also seltzer water. I love seltzer
water! I buy the Canada Dry flavored kind that's sodium free. I
will have diet Pepsi occasionally.
If I must have something crunchy...I will have a small serving of
hot pork rinds and cream cheese...kind of takes care of my crunchy
snack food craving.
Sugar free Jell-O is a great snack food…and great protein too.
Make sure you get in your one serving of soy and peanuts!
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