🍜 RICE NOODLE BOWL | 🍖 PASTRAMI BRIE ROLL UPS | 🥘 BEANS & POTATOES

🎯 DAILY CALORIE TARGET – 1200
🧮 ACTUAL CALORIES CONSUMED –  1186 ✅

🎯 MACRO TARGETS HIT – ✅

👟 ACTIVITY ACHIEVED – ✅
LEVEL UP – Increased Target Goals

▪️ Mailbox Walk + Feed Store
▪️ 250 Arm Exercises
▪️ 250 Air Boxes
▪️ Boogie Break
⭐ 2500 Steps Total

———————

———————

🍜 RICE NOODLE BOWL
▪️ Hengyang Rice Noodle Kit 🆕
▪️ Baby Bok Choy
▪️ Shimeji Mushrooms
▪️ Wasabi Edamame
▪️ Seasoned Bamboo Shoots

🆕 – Wouldn’t buy again – not bad, not too spicy but didn’t have much flavor for me

🧮 CALORIES – 408
⭐⭐⭐☆☆

———————

🍖 PASTRAMI BRIE ROLLUPS
▪️ Turkey Pastrami
▪️ Brie
▪️ Dijon Mustard
▪️ Garlic Olives

🧮 CALORIES – 334
⭐⭐⭐⭐☆

———————

🥘 BEANS & POTATO
(Needed protein to meet my macros)
▪️ Black Beans
▪️ Canadian Bacon
▪️ Yukon Gold Potatoes
▪️ Greek Yogurt
▪️ Lemon Herb Butter

🧮 CALORIES – 444
⭐⭐⭐⭐☆

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🥣 SKINNY PICKLE SOUP & CLUB SANDWICH | 🍓FRUIT & YOGURT BOWL | 🍠 VEGGIE PLATE |🥘 TURKEY ZUCCHINI LASAGNA ROLL UPS

🎯 DAILY CALORIE RANGE – 1240 to 1399
🧮 ACTUAL CALORIES CONSUMED –  1241 ✅

🎯 MACRO TARGETS HIT – ✅

👟 ACTIVITY ACHIEVED  – ✅
Mailbox Walk
100 Arm Rolls
100 Air Boxes
Boogie Break

🥣 SKINNY PICKLE SOUP & CLUB SANDWICH
▪️ Polish Dill Pickle Soup

Adapted from 
https://noblepig.com/2013/03/dill-pickle-soup

▪️ Seedy No Knead Bread
Similar to:
https://naturallynidhi.com/no-knead-multiseed-bread

▪️ Uncured Turkey Pastrami
▪️ Roast Beef
▪️ Mesquite Turkey Breast
▪️ Laughing Cow Light
▪️ Little Gem Romaine Hearts
▪️ Roma Tomato
▪️ Yellow Onion
▪️ Dijon Mustard

🧮 CALORIES – 331
⭐⭐⭐⭐☆

———————

🍓 FRUIT & YOGURT BOWL
▪️ Cherry Harvest Yogurt
▪️ Strawberries
▪️ Blackberries

🧮 CALORIES – 181
⭐⭐⭐⭐☆

———————

🍠 VEGGIE PLATE
▪️ Asparagus
▪️ Lemon Herb Butter
▪️ Kinders Salt, Pepper & Garlic Blend
▪️ Japanese Sweet Potato
▪️ Laughing Cow Light Cheese
▪️ Garlic Stuffed Olives

🧮 CALORIES – 283
⭐⭐⭐⭐☆

———————

🥘 ZUCCHINI LASAGNA ROLL UPS

Similar to:
https://reciperunner.com/zucchini-lasagna-rolls

▪️ Zucchini
▪️ Ground Turkey
▪️ Kinders Salt, Pepper & Garlic Blend
▪️ Whipped Cottage Cheese
▪️ Four Cheese Pasta Sauce
▪️ Creamy Havarti Cheese

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 30min

🧮 CALORIES – 445
⭐⭐⭐⭐☆

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🍓FRUIT & YOGURT | 🥣 SOUP & TUNA SANDWICH | 🥣 CLAM CHOWDER | 🐔 CHICKEN & BROCCOLI ALFREDO | 🧀 NIBBLES

🎯 DAILY CALORIE RANGE – 1249 to 1399
🧮 ACTUAL CALORIES CONSUMED –  1323 ✅

🎯 MACRO TARGETS HIT – ✅

👟 ACTIVITY ACHIEVED  ✅
Mailbox Walk
100 Arm Rolls
100 Air Boxes
2x Boogie Breaks

———————

🍓 FRUIT & YOGURT BOWL
▪️ Harvest Peach Yogurt
▪️ Korean Melon 🆕

🧮 CALORIES – 161
⭐⭐⭐⭐☆

———————

🧀 NIBBLES
▪️ Jumbo Ranch Sunflower Seeds
▪️ Havarti Cheese
▪️ Brazil Nuts

🧮 CALORIES – 369
⭐⭐⭐⭐☆

———————

🥣 SKINNY PICKLE SOUP & TUNA SANDWICH
▪️ Skinny Pickle Soup (our 60 cal soup challenge)
▪️ Seedy No Knead Bread (the one I made last week)
▪️ Bacon Ranch Tuna Piuch
▪️ Little Gem Romaine Lettuce Hearts
▪️ Tajin Hot Sauce

🧮 CALORIES – 254
⭐⭐⭐⭐☆

———————

🥣 CLAM CHOWDER
▪️ Light Clam Chowder (Progresso)
▪️ Dried Parsley

🧮 CALORIES – 196
⭐⭐⭐⭐☆

———————

🦐 CHICKEN & BROCCOLI ALFREDO
▪️ Chicken Breast
▪️ Tamarind Powder
▪️ Broccoli
▪️ Mushrooms
▪️ Alfredo Sauce

🧮 CALORIES – 345
⭐⭐⭐⭐☆

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🍓 FRUIT & YOGURT | 🫒 NIBBLE PLATE | 🥗 POMEGRANATE SALAD | 🦐 SHRIMP ALFREDO

🎯 DAILY CALORIE RANGE – 1249 to 1399
🧮 ACTUAL CALORIES –  1258 ✅

🎯 MACRO TARGETS HIT – ✅

THE NEW GAME PLAN FROM TODAY

👟 ACTIVITY ACHIEVED  ✅
Mailbox Walk
100 Arm Rolls
100 Air Boxes

🎨 HOBBY BRAIN RETRAIN  ✅
Current WIP – Cheshire Cat

STAGE 1

———————

🍓 FRUIT & YOGURT BOWL
▪️ Honey Greek Yogurt
▪️ Homemade Mixed Berry Compote
▪️ Green Seedless Grapes

🧮 CALORIES – 195
⭐⭐⭐⭐☆

———————

🫒 MEDITERRANEAN NIBBLES
▪️ Garlic Stuffed Olives
▪️ Havarti Cheese
▪️ Roasted Pepitas

🧮 CALORIES – 199
⭐⭐⭐⭐⭐

———————

🥗 POMEGRANATE,  MANDARIN & AVOCADO SALAD
▪️ Power Greens Salad Mix
▪️ Pomegranate Arils
▪️ Mandarins
▪️ Avocado
▪️ English Cucumber
▪️ Grape Tomatoes
▪️ Feta
▪️ Pecans
▪️ Honey Citrus Poppyseed Dressing

Adapted from
https://www.flavourandsavour.com/pomegranate-mandarin-salad-avocado-feta

▪️ Chicken Breast
▪️ Tamarind Powder

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 8min

https://www.skinnytaste.com/air-fryer-chicken-breast

🧮 CALORIES – 436
⭐⭐⭐⭐⭐

———————

🌿 PROSCIUTTO WRAPPED ASPARAGUS
▪️ Asparagus
▪️ Prosciutto
▪️ Lemon Juice

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 6min

https://www.thechunkychef.com/prosciutto-wrapped-air-fryer-asparagus/#wprm-recipe-container-41255

🧮 CALORIES – 64
⭐⭐⭐⭐☆

———————

🦐 SHRIMP &  ZUCCHINI ALFREDO
▪️ Xlrg Shrimp
▪️ Zucchini
▪️ Alfredo Sauce

SHRIMP / ZUCCHINI
💨 Steamed in @goodcookcom Microwave Steamer
3min on High

🧮 CALORIES – 159
⭐⭐⭐⭐⭐

———————

🍊 FRUIT SALAD
▪️ Mandarins
▪️ Pomegranate Arils
▪️ Kiwifruit
▪️ Toasted Coconut

🧮 CALORIES – 205
⭐⭐⭐⭐☆

———————

WELLNESS CHECK
Not good –  but I knew that… I have been feeling crummy for a long time and here is the black and white of it.   The meds only work for so long before we have to increase them… I was down to the 150s / high 90s but it’s right back where it was.

Eating more meals today was…. Interesting… 😂

At the beginning of the day I thought there is no way I’m going to be able to eat all this today and I felt like I was just kind of constantly making something and then cleaning it up and then making something and then cleaning it up… 😂…

Now I don’t have a whole lot going on so it was fine but I was surprised that by about my 8.00 meal – I was actually a little hungry, which for me is unusual.   Feed the metabolism…

I made it through Day 1 with everything that I had pre tracked and hit all of my targets which is fantastic.   I did take a look at what my heart rate was after eating so I had a baseline to go from and it was pretty much what I thought it was – in the low 130s.   Now keep in mind this is just sitting at the table doing nothing.  

I had a lot of very simple things – the only thing that I even used to cook today was the air fryer twice and then the microwave for the shrimp and zucchini.   Everything else was just as is…. Easy peasy…

So how do I feel at the end of Day 1?

Medical stuff aside –  I think this is certainly doable with some planning.   I am looking forward to getting my BP and HR down so I can see what effect this has when I’m not in a bad reaction state. The only thing I am going to change is I am going to try 5 instead of 6 meals tomorrow… It was a bit of a hard press today.

I also need to change my volume eating habit (eat more lower calorie foods) – so I am going to balance smaller volume, higher calorie items so I’m not eating so much to fill my metrics. Definite change…

———————

FOOD FIND ❗
62¢ Sauces (Big Lots Clearance)

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🍲 LEMON ASPARAGUS COUSCOUS BOWL | 🐚 INSTANT POT CLAM CHOWDER | 🐹 NIBBLE PLATE

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

🎯 DAILY CALORIE TARGET – 1375 (only for a week)
🧮 ACTUAL CALORIES CONSUMED – 1374
** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

———————

🍲 LEMON COUSCOUS & ASPARAGUS BOWL
▪️ Whole Wheat Couscous
▪️ Chicken Stock
▪️ Lemon Juice
▪️ Asparagus
▪️ Dijon Mustard

🌀 INSTANT POT COUSCOUS
Cooked in @mychefiq 6Q Smart Cooker
Pot-in-Pot method

1:1.25 ratio – 1 cup couscous + 1¼cups liquid.
[I like to use a stock but you can just use water]

Cook 5min on High Pressure + Natural Release

https://bluesbestlife.com/instant-pot-pearl-couscous
POT-IN-POT 101
https://apressurecookerkitchen.com/instant-pot-pot-in-pot-cooking

😋😋😋😋 4/5
🧮 CALORIES – 231

———————

🐚 INSTANT POT NEW ENGLAND CLAM CHOWDER
I love clam chowder but for some reason have never made it myself. Tried it out today in an Instant Pot Version…

https://www.simplyhappyfoodie.com/instant-pot-clam-chowder

You could also try one of these stovetop variations:

https://damndelicious.net/2015/04/25/easy-clam-chowder
https://therecipecritic.com/clam-chowder

▪️ Smoked Clams (canned)
▪️ Whole Oysters (canned)
▪️ Bacon Crumbles
▪️ Red Potatoes
▪️ Yellow Onion
▪️ Minced Garlic
▪️ Whipped Butter
▪️ Dried Basil
▪️ Salt, Pepper & Garlic Blend
▪️ Cane Sugar
▪️ Clam Juice
▪️ Chicken Stock
▪️ 2% Milk
▪️ Half n Half
▪️ Potato Starch
▪️ Green Onion

▪️ Goldfish Snack Pack

😋😋😋😋 4/5
🧮 CALORIES – 568

———————

🐹 NIBBLE PLATE
▪️ Light Rye Wasa Crispbreads
▪️ Calabrese Salami
▪️ Halloumi Cheese
▪️ English Cucumber
▪️ Mediterranean Herb Hummus
▪️ 2% Cottage Cheese
▪️ Strawberries
▪️ Kiwifruit

😋😋😋😋 4/5
🧮 CALORIES – 574

———————

👅 RANDOM EXTRAS

🧮 CALORIES –

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🫒 MEDITERRANEAN MEZZE PLATE | 🍲 PESTO CHICKEN CAVATELLI BOWL

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

🎯 DAILY CALORIE TARGET – 1500
🧮 ACTUAL CALORIES CONSUMED – 1500 🌟
** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

———————

🫒 MEDITERRANEAN MEZZE PLATE
▪️ Smoked Salmon
▪️ 2% Cottage Cheese
▪️ Green Tomato
▪️ Avocado
▪️ Light Rye Wasa Crispbreads
▪️ Kinder’s Salt, Pepper & Garlic Blend
▪️ Fresh Dill
▪️ Lemon Olives
▪️ Everything Bagel Hummus @sabra
▪️ English Cucumber
▪️ Asparagus
▪️ Whipped Cream Cheese
▪️ Prosciutto

Too hot today – no cooking 😁

😋😋😋😋 4/5
🧮 CALORIES – 757

———————

🍲 PESTO CAVATELLI BOWL & BROCCOLI
▪️ Grilled Chicken Pesto Cavatelli Bowl 🆕 👍🏻
I bought a few of the Marie Callender bowls last week because Kroger had them on special. This is good for nights when I just need a no cooking option. This one was nice (for a frozen meal) – 370 calories, nice pesto flavor, good amount of pasta, a few pieces of chicken, a few tomatoes…
▪️ Greek Yogurt
▪️ Baby Broccoli
▪️ French Onion Butter

😋😋😋😋 4/5
🧮 CALORIES – 493

———————

👅 RANDOM EXTRAS
▪️ O’ My! Mint Chip Gelato 🆕 👍🏻👍🏻👍🏻
* Super creamy – like uber uber creamy – it reminds me almost of a Cool Whip mouth feel. This particular one has all clean ingredients (which for me is hard to find in an ice cream) and none of the icy crystal texture you can get in other types.

This is a vegan, non dairy, coconut cream base (though I didn’t buy it for that reason).

Several of their other flavors either include natural flavors or allulose in their reduced sugar line so I can only have like 3 of them but it’s nice to have options…

🧮 CALORIES – 250

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🫒 MEDITERRANEAN MEZZE PLATE | 🍲 SAUSAGE & SPINACH TORTELLINI SOUP

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

———————

🎯 DAILY CALORIE TARGET – 1500
🧮 ACTUAL CALORIES CONSUMED – 1500 🌟
** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

———————

🫒 MEDITERRANEAN MEZZE PLATE
▪️ Pine Nut Hummus @sabra
▪️ English Cucumber
▪️ Dolma (Stuffed Grape Leaves)
▪️ Smoked Salmon
▪️ Green Tomato
▪️ 2% Cottage Cheese
▪️ Triscuit Thins
▪️ Salt, Pepper & Garlic Blend

😋😋😋😋 4/5
🧮 CALORIES – 672

———————

🍲 SAUSAGE & SPINACH TORTELLINI w BROCCOLI
▪️ Three Cheese Tortellini Soup @progresso
▪️ Baby Spinach
▪️ Mild Italian Chicken Sausages @aldiusa
▪️ Baby Broccoli
▪️ Lemon Dill Butter

This was delicious!

😋😋😋😋 4/5
🧮 CALORIES – 636

———————

👅 RANDOM EXTRAS
▪️ Applesauce Pouch
▪️ Sourdough Pretzel
▪️ Dijon Mustard

🧮 CALORIES – 191

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🐹 NIBBLE PLATE | 🌮 TACOS & STUFFED AVOCADO

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

🧮 DAILY CALORIE CYCLING TARGET – 1438
** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

———————

🐹 NIBBLE PLATE
▪️ Mild Italian Chicken Sausages
▪️ Roasted Pine Nut Hummus
▪️ English Cucumber

AIR FRYER SOY GINGER SHISHITO PEPPERS
Inspired by and adapted from @allrecipes
https://www.allrecipes.com/recipe/275426/air-fryer-soy-ginger-shishito-peppers

▪️ Shishito Peppers
▪️ Low Sodium Soy Sauce
▪️ Lime Juice
▪️ Honey
▪️ Ginger

♨️ PEPPERS COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 8min

BEET, PEPPER & ORZO SALAD
Inspired by and adapted from @williamssonoma
https://www.williams-sonoma.com/m/recipe/beet–bell-pepper-and-orzo-salad.html

▪️ Red Beets
▪️ Mini Bell Peppers
▪️ Purple Cabbage
▪️ Orzo
▪️ Dijon Mustard
▪️ Apple Cider Vinegar
▪️ Grapeseed Oil

😋😋😋😋 4/5
🧮 CALORIES – 712

———————

🌮 TACO SUPREME & STUFFED MINI AVOCADOS
▪️ White Corn Taco Shells
▪️ Chili w/ Beans
▪️ Super Greens Blend
▪️ Grape Tomatoes
▪️ Italian Blend Shredded Cheese
▪️ Greek Yogurt
▪️ Mild Salsa

▪️ Mini Avocado
▪️ Red Onion
▪️ Mini Bell Pepper
▪️ Green Onion
▪️ Lime Juice

😋😋😋😋 4/5
🧮 CALORIES – 685

———————

👅 RANDOM EXTRAS

🧮 CALORIES –

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🥚 BREAKFAST NIBBLE PLATE | 🦞 STEAMED CRAYFISH | 🐄 BEEF SCHNITZEL & SALAD

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

———————

🥚 DUCK EGG BREAKFAST NIBBLE PLATE
▪️ Duck Egg (local farm / yolk only)
▪️ 2% Cottage Cheese
▪️ Hot Sauce
▪️ Turkey Pepperoni Stick
▪️ Colby Jack Cheese

DID YOU KNOW?
Hot Sauce is good once opened, at room temperature for 6 months and in the fridge for 3-5 years!
https://www.stilltasty.com/fooditems/index/17422

What’s your favorite Hot Sauce?

🍃🍂🍃🍂🍃🍂🍃

🥚 PERFECT SOFT BOILED EGGS
In small saucepan, bring enough water to completely cover the eggs to a rolling boil. Reduce temperature to med and when the water is at a low simmer, gently add eggs. Avoid dropping them in the pot as they may crack.

Cook chicken eggs for 6 min (or duck eggs for 7 min) uncovered. I like to stir them every few minutes to prevent the yolk cooking more on one side.

If you prefer hard boiled (but not chalky super done yolks), increase time to 9min for chicken eggs and 11min for duck eggs.

Once cooked, drain out the boiling water and fill the pot with cold water. I personally don’t do an ice bath because I don’t want my eggs cold to eat.

Crack the eggs gently all the way around and put in the pot of cold water to allow water to get under the membrane. Leave eggs for 5 min, peel gently under running water and enjoy.

🌀INSTANT POT VERSION
https://ifoodreal.com/instant-pot-eggs
https://greenhealthycooking.com/instant-pot-eggs

Soft Boiled – 2min – Low Pressure + Quick Release
Hard Boiled – 5min – High Pressure + Quick Release

ChefIQ Smart Cooker
Soft Boiled – Steam – 9min
Med Boiled – Steam – 13min
Hard Boiled – Steam – 18min

🥣🥣🥣🥣 4/5
🧮 CALORIES – 337 (of daily 1650)
🥐 CARBS – 7g (of daily 124g)



———————

🦞 STEAMED CRAYFISH & VEGETABLES
▪️ Precooked Crayfish
▪️ Purple Sweet Potato
▪️ Greek Yogurt
▪️ Snow Peas
▪️ Garlic, Parmesan & Basil Butter

🌀 INSTANT POT PRECOOKED SEAFOOD – CRAWFISH / CRAB LEGS / SHRIMP
Cooked in @mychefiq 6Q Smart Cooker
1c water + 1tbsp/capful Zatarian’s Shrimp Crab Boil Concentrate

Thawed:
Crawfish/Shrimp – 0min + Quick Release
Crab Legs – 1min + Quick Release

Frozen:
Crawfish/Shrimp – 1min + Quick Release
Crab Legs – 2min + Quick Release

🔹Crab Legs are best done stacked directly on the trivet (not in the water)
🔹Crawfish/Shrimp are best done in a steamer basket set on the trivet.

INQUIRING MINDS WANT TO KNOW
Crawfish, crayfish, crawdad, craw daddy, mudbug? What do you call it?

HEADS, TAILS OR BOTH?
https://houston.eater.com/2017/4/6/15197940/sucking-crawfish-heads-yes-or-no

🥣🥣🥣🥣 4/5
🧮 CALORIES – 328 (of daily 1650)
🥐 CARBS – 42g (of daily 124g)

———————

🐄 BEEF SCHNITZEL & SUPERFOOD SALAD
▪️ London Broil Steak
▪️ Panko Breadcrumbs
▪️ Garlic & Herb Crumb Seasoning
▪️ Egg Yolk
▪️ Worchestershire Sauce

🥗 SWEET KALE SUPERFOOD SALAD
▪️Sweet Kale Chopped Salad Kit
▪️Goat Cheese
▪️Grape Tomatoes
▪️English Cucumber
▪️Baby Pickled Beets
▪️Avocado
▪️Grapes
▪️Strawberries
▪️Blueberries

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 7min

🥣🥣🥣🥣 5/5 🌟
🧮 CALORIES – 803 (of daily 1650)
🥐 CARBS – 71g (of daily 124g)

———————

👅 RANDOM EXTRAS
▪️ Turkey Pepperoni Stick
▪️ Homemade Beef Jerky

🥣🥣🥣🥣 4/5
🧮 CALORIES – 177 (of daily 1650)
🥐 CARBS – 1 (of daily 124g)

———————

🗓️ DAILY TOTALS
🧮 CALORIES – 1645 of 1650
🥐 CARBS – 120 of 124g

🎯 2022 HEALTH GOALS
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
🌏 6 MONTH NEW ZEALAND TRIP – MAY 2023

📊 Calorie Command with the Healthi app
🧮 Calorie Target: 1650
🥐 Carbohydrate Target: 124g
(30% – Total, not Net Carbs)
[Monitoring carbs for Insulin Resistance]

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🥦 VEGGIE & EGG PLATE | 🍔 CHICKEN HAVARTI BURGER | 🥣 ITALIAN WEDDING SOUP

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

———————

🥦 VEGGIE & EGG PLATE
▪️ Duck Eggs (local farm / yolk only)
▪️ Artichoke
▪️ Asparagus
▪️ Delicata Squash
▪️ Homemade Everything Bagel Seasoning
▪️ Chef Shamy Garlic, Parmesan & Basil Butter
▪️ Melissa’s Hollandaise Sauce

SMART COOKER (INSTANT POT) ARTICHOKE
🌀 Cooked in @mychefiq 6Q Smart Cooker
Trim artichoke stem (and petal tips if needed). Cut off the top inch or so of the artichoke and rinse to remove any dirt between the petals. Place Artichoke on trivet or in steamer basket face up, squeeze juice of 1 lemon into the crevices (*optional), add lemon halves to pot with 1 cup water.

Cook 20min on High Pressure + Natural Release

Stovetop Version:
https://www.gimmesomeoven.com/how-to-cook-and-eat-an-artichoke

——-

🏵️ SMART COOKER (INSTANT POT) WHOLE SQUASH
🌀 Cooked in @mychefiq 6Q Smart Cooker

1c water in inner pot + trivet
Puncture squash all around
High Pressure + Natural Release
(I like it to still be firm so I use the lesser times)
1lb = 8-10min
2lb = 15-20min
3lb = 22-25min
4lb = 28-32min

It will be 🔥 SUPER HOT 🔥 when it comes out… Use a towel or mitts and cut open to cool. Once cool enough to handle, scoop out the seeds with a spoon and enjoy.

* Delicata, Honeynut, Red Kuri and Sweet Dumpling Squash can be enjoyed skin on. They take less time to cook sometimes too.

* Small / young Butternut or Kabocha Squash skin can be eaten but may be tougher.

* Large Squash especially including thick skin varieties like Acorn and Spaghetti Squash are not intended to eat the skins.

——-

ASPARAGUS
💨 Steamed in @goodcookcom Microwave Steamer
3min on High

Good Cooks Microwave Steamer
https://amzn.to/3qcHXHf

🥣🥣🥣🥣 4/5
🧮 CALORIES – 408 (of daily 1670)
🥐 CARBS – 33g (of daily 125g)

———————

🍔 CHICKEN HAVARTI BURGER & ITALIAN WEDDING SOUP
▪️IP Italian Wedding Soup (🧊 Freezer Meal)
https://tinyurl.com/y9lo6euu

▪️ Quick Dough Italian Drop Bun*
▪️ 98% Lean Ground Chicken Breast
▪️ Havarti Cheese
▪️ Bib Lettuce
▪️ Roma Tomato
▪️ Yellow Onion
▪️ Lemonaise Light Mayo
▪️ Whole Grain Mustard

🍞 ITALIAN QUICK DOUGH DROP BISCUIT
🔹 ¼c Self Rising Flour (packed)
To make all purpose flour into self rising – add 1½tsp baking powder + ¼tsp salt per 1c flour…
🔹¼c 0% Greek Yogurt

OPTIONAL EXTRAS*
🔹½tbsp Italian Seasoning
🔹1tbsp Nutritional Yeast
*optional – it does not effect the baking – it is not that kind of yeast – I use it because I am deficient in vitamin B12 among other things

If you add these, you will have to add a little extra yogurt, milk or water…

Season as YOU like 😁…

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 15min

More information on Nutritional Yeast (Noosh)
https://www.bonappetit.com/test-kitchen/ingredients/article/nutritional-yeast-2

🥣🥣🥣🥣🥣 5/5 🌟
🧮 CALORIES – 924 (of daily 1670)
🥐 CARBS – 59g (of daily 125g)

———————

👅 RANDOM EXTRAS
▪️ Olive Tapenade Hummus
▪️ English Cucumber
▪️@vtsmoke Vermont Smoke and Cure Turkey Pepperoni Stick

🥣🥣🥣🥣 4/5
🧮 CALORIES – 231 (of daily 1670)
🥐 CARBS – 13g (of daily 125g)

———————

🗓️ DAILY TOTALS
🧮 CALORIES – 1563 of 1670
🥐 CARBS – 106g of 125g

🎯 2022 HEALTH GOALS
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
🌏 6 MONTH NEW ZEALAND TRIP – MAY 2023

📊 Calorie Command with the Healthi app
🧮 Calorie Target: 1670
🥐 Carbohydrate Target: 125g
(30% – Total, not Net Carbs)
[Monitoring carbs for Insulin Resistance]

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🥦 VEGGIE PLATE | 👩🏻‍🍳 COOKING FOR SANDY | 🐹 NIBBLE PLATE | 🐷 MUSTARD PORK & SALAD

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

🎯 2022 HEALTH GOALS
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
🌏 6 MONTH NEW ZEALAND TRIP – MAY 2023

📊 Calorie Command with the Healthi app
🧮 Calorie Target: 1447
🥐 Carbohydrate Target: 89g (25%)
[Monitoring carbs for Insulin Resistance]

🔵 I am also tracking on WW PersonalPoints just to show you the difference – I would get 19pts/day + 28 Weeklies but since I don’t eat sugar free or most fat free products (food additive intolerances), points based plans don’t usually work well for me. This will be an interesting experiment.

———————

👩🏻‍🍳 COOKING FOR SANDY DAY
3 days a week, I cook meals for a neighbor who had a stroke last year and has limited mobility.

We often share a meal kit or something similar and spend some time together since neither of us go out too much 😁

Today is one of her days. I’m enjoying having someone to cook for again.

Last night I cooked some chicken leg quarters in the Instant Pot and today I made her 3 chicken dishes for the week…

▪️ Coconut Curry Chicken (like Butter Chicken)
▪️ Chicken Alfredo
▪️ Pad Thai Chicken (used the sauce from the Stir Fry Veggie kits that I only use the veggies from)

———————

🥦 ARTICHOKE, ASPARAGUS & PEA PLATE
▪️ Artichoke
▪️ @chefshamy Garlic, Parmesan & Basil Butter
▪️ Lemon
▪️ Snow Peas
▪️ Asparagus
▪️ Enoki Mushrooms
▪️ @tillamook Cream Cheese
▪️ Del Duca Prosciutto

INSTANT POT ARTICHOKE
🌀 Cooked in @mychefiq 6Q Smart Cooker
Trim artichoke stem (and petal tips if needed). Cut off the top inch or so of the artichoke and rinse to remove any dirt between the petals. Place Artichoke on trivet or in steamer basket face up, squeeze juice of 1 lemon into the crevices (*optional), add lemon halves to pot with 1 cup water.

Cook 15min on High Pressure + Natural Release

Stovetop Version:
https://www.gimmesomeoven.com/how-to-cook-and-eat-an-artichoke

ASPARAGUS MUSHROOM BUNDLES
♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
390° for 7min

🥣🥣🥣🥣 4/5
🧮 CALORIES – 313
🥐 CARBS – 22g
🔵 WW PersonalPoints – 12
(earned +3 veggie pt)

———————

🐷 MUSTARD PORK, MOROCCAN COUSCOUS & SALAD
▪️ Pork Loin Chops
▪️ Whole Grain Mustard
▪️ @trevijano Moroccan Couscous
▪️ Homemade Chicken Bone Broth

🌀 INSTANT POT COUSCOUS
Cooked in @mychefiq 6Q Smart Cooker
Pot-in-Pot method
~ Rinse Couscous
1:1.25 ratio – 1 cup couscous + 1¼cups liquid.
I like to use a stock but you can just use water.
Cook 6min on High Pressure + Pulse Release

POT-IN-POT 101
https://www.pressurecookrecipes.com/pot-in-pot-instant-pot

🥗 SUPERFOOD SIDE SALAD
▪️50/50 Lettuce Blend
▪️Carrot
▪️Sugar Snap Peas
▪️Watermelon Radish
▪️English Cucumber
▪️Baby Pickled Beets
▪️Pistachios
▪️Sunflower Kernels
▪️Low Sodium Soy Sauce
▪️Lemon Juice

🥣🥣🥣🥣 4/5
🧮 CALORIES – 710
🥐 CARBS – 52g
🔵 WW PersonalPoints – 18
(earned +2 veggie pt)

———————

🐹 NIBBLE PLATE
▪️ Red Grapes
▪️ Pepper Jack Cheese
▪️ @missionmeats Turkey & Pepper Pork Sticks

🥣🥣🥣🥣 4/5
🧮 CALORIES – 331
🥐 CARBS – 12g
🔵 WW PersonalPoints – 12

———————

🗓️ DAILY TOTALS
🧮 CALORIES – 1354 of 1447
🥐 CARBS – 86g of 89g
🔵 WW PersonalPoints – 41 of 19
(earned +5 veggie pts)
Within about 100 calories of target, within carb target but more than double on WW points.

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

🥦 BROCCOLI CHEESE SOUP & TURKEY BURGER / 🍱 NIBBLE PLATE

DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

🎯 2022 HEALTH GOAL
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
[ items with a ( *) indicate a packaged product – full ingredient information attached ]

———————

🍔 TURKEY HAVARTI BURGER & BROC CHZ SOUP
▪️ Jalapeño Queso Turkey Burger*
▪️ Havarti Cheese Single*
▪️ Bib Lettuce / Roma Tomato / Pickled Onion
▪️ Only Avocado Guacamole*
▪️ Dijon Mustard / Mayo*
▪️ Homemade Quick Bread Bun
▪️ IP Broccoli Cheese Soup [freezer prep]
https://tinyurl.com/2fzaczer

🍞 ITALIAN QUICK DOUGH DROP BISCUIT
▪️⅓c Self Rising Flour (packed)
To make all purpose flour into self rising – add 1½tsp baking powder + ¼tsp salt per 1c flour…
▪️3tbsp 0% Greek Yogurt

OPTIONAL EXTRAS*
▪️ 2tbsp 2% Milk
▪️ ½tbsp Italian Seasoning
▪️1tbsp Nutritional Yeast *optional – it does not effect the baking – it is not that kind of yeast – I use it because I am deficient in vitamin B12 among other things

Season as YOU like 😁…

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

♨️ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400° for 20min

More information on Nutritional Yeast (Noosh)
https://www.bonappetit.com/test-kitchen/ingredients/article/nutritional-yeast-2

💛💛💛💛🤍 4/5
🍎 CALORIES – 1031

———————

🐹 NIBBLE PLATE
▪️ Pecans
▪️ Mini Cucumber
▪️ Whipped Cottage Cheese*
▪️ Dolma (Stuffed Grape Leaves)*
▪️ Red Anjou Pear

💛💛💛💛🤍 4/5
🍎 CALORIES – 510

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫

———————

🥬 You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

🔹Fruit, veg, meat, dairy, dry pantry goods…
🔹Choose everything in your box – no more randomly sent produce
🔹No surprise shipments / No minimum frequency – only order when you want
🔹$30 minimum order

Get $15 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

———————

💉 If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using are here:
https://tinyurl.com/2p87yuw8