PLATE SIZES

Here are pictures of the plates I use for my meals. Smaller plates make you think you’re eating more.  I have several small plates I use for my main meals.  I classify them classify them as Bread and butter plates: small (about 6–7 inches) or appetizer, dessert, and salad plates which vary in size from 4 to 9 inches.  Check your local resale shops and flea markets because you only need a few, not a complete set.

My main plates measures 7 1/2 inches  from rim to rim.  I have them in different colors.

The flat section measures 6 inches across.

Saucer rim to rim 6 inches.

A comparison of the saucer and the medium plate.

Large plate measures 9 1/2 inches rim to rim.

A comparison of all three plates.

Another view of the three plates.

MEALS

 Cooking Shrimp Fast

Place thawed shrimp on sheet plan sprinkle with Old Bay Seafood Seasoning.  Put under broiler and cook for 5 - 6 minutes until opaque.  Use for salads, tacos, or whatever else you want.

LUNCH 

Mission Carb Balanced Spinach Tortilla, Shrimp (4 oz), Red Cabbage (out of lettuce), 

 Herdez Guacamole Sauce (2tbsp).

Cals. 317. Carbs. 40. Fat. 13. Protein 42

DINNER

Shrimp (4oz), Yukon Potatoes (1/2 cup), Mushrooms (1 cup)

Cals. 252. Carbs 29. Fat. 1. Protein. 30

MEALS

BREAKFAST

Waffle with 1/2 Hash Browns & Onions, Canadian Bacon

Cals 220    Carbs 33    Fat 5    Protein 12

 LUNCH 

Dave's Killer Bread, Roma Tomato (1/2), Lettuce Leaf, 

Sweet Relish (1 Tbsp), Red Lentils Sprouted (2 tbsp), Mayo (1 Teas)

Cals 265    Carbs 42    Fat 5    Protein 14

DINNER

Chicken Tenders (5 oz) (w/ 1 tbsp Panko Breadcrumbs and 2 tbsp of Parmesan Cheese)

, Yukon Gold Chipotle Potatoes (1/2 cup), Carrots (1/4 cup)

Cals 294   Carbs 33    Fat 2    Protein 34

MEALS

BREAKFAST 

Waffles, Canadian Bacon, Homemade Syrup

Cals  153    Carbs 18    Fat 5    Protein 9

LUNCH 

Black Bean abd Ground Chicken Quesadillas 

Mission Wheat Carb Balanced Tortillas with Herdez Green Verde Salsa (2 tbsp)

Cals 220    Carbs 34    Fat 5    Protein  19

DINNER  

Chicken Breast (4 oz) with Panko Bread Crumbs (2 tbsp),

 Lima Beans with Tomatoes and Onions (1/2 cup

Cals 245    Carbs  25    Fat 2    Protein 28

MEALS

Joseph's Lavish Bread

Discovered this at my local grocery.  What a great find!  They can be used for wraps, Pizzas, and Chips.

More bang for your buck with this bread.  Joseph's Bread measures 9 x 12 inches before cooking.

For pizza place one sheet of Joseph's Bread on a sheet pan and put under broiler for 2 -3 minutes. Keep a close eye on it because it browns fast.  After it has browned, add your favorite sauce and toppings.

For my sauce, I took one small can of tomato sauce, added dried basil, dried rosemary, and a little garlic powder and cooked in microwave for 2-3 minutes. Use only a small amount of sauce because bread is thin and crunchy and you want to keep it that way.   I like onions and bell peppers on my pizza, so I sliced a few and cooked them lightly in a skillet along with a thin cut pork chop. For my final topping, I added a small can of drained mushrooms. Top the pizza with Fat Free Mozzarella cheese. 

                            

Ready to add your toppings!

My pizza with the toppings before cooking before the cheese.

Pizza out of the oven and ready to eat.

Serving size half pizza.

Cals 171  Carbs 22  Fat 1.8  Protein 7.8

SNACK

Chips Joseph's Lavish Bread (1/2 sheet) with Sabra Red Pepper Hummus (2 tbsp)

Cals  150          Carbs  11          Fat   7.5        Protein  7

MEALS

BREAKFAST 

Jimmy Dean Sausage, Hash Browns (1/4 cup), Roma Tomato

Cals 206   Carbs 25   Fat  10   Protein 7

LUNCH

Chicken Quesadilla

Chicken, Tomatoes, Avocado, Mexican Blend Cheese

Cals    Carbs    Fat    Protein

DINNER

Shrimp (5 oz), Spinach Sauted (2 cups), Broccoli ( 1/4), Olive Oil (1 teas)

Cals 245    Carbs 9    Fat 6    Protein 34

MEALS

 BREAKFAST 

Waffle w/ Homemade Fruit Syrup,

Hash Browns (1/3 cup) w/Onions & Canadian Bacon, Catsup (1 teas ) 

Cals 176   Carbs 27  Fat 4  Protein 6

LUNCH

Shrimp, Lentils & Tomatoes 

DINNER

Pork Chop, Sweet Potato, Green Beans

MEALS

BREAKFAST

French Toast with Hash Browns

Cals    Carbs    Fat    Protein

 LUNCH

MEGA SALAD

Kale, Red Cabbage, Green Onions, Carrots, Roasted Garlic, Yellow Bell Pepper, Granny Smith Apple, Capers, Peanuts 

Cals 262    Carbs 23.5      Fat 16.5     Protein 12.2

DINNER

Lentil Soup (1/2 cup), Butternut Squash (1/4 cup), 

Stuffed Mushrooms, with Balsamic Vinegar Reduction

Cals    Carbs    Fat    Protein

PREP & PLAN

 Verity is the Spice of Life!

Convenience is part of the planning.  If you can save steps and stay on your budget, your planning will be easier.  Caught these on sale at a local grocery. They will be a lifesaver planning for this week's meals.  Visit your local Farmers Market you can pick up veggies in season at reasonable prices.  

Meal Prep is not Scary!

Don't panic!  You don't have to cook for a month!  My philosophy is cook once, eat twice.  If I am going to rattle those pots and pans, I make it worth my while.  I don't have to cook for a family any longer, so I have scaled down my recipes.  Most recipes are for two to four servings.  This gives me verity in my meals and allows me to freeze extra meals without filling up my freezer to overflowing. 

Well, almost!

Freezer

Storage of Food

Lets talk about storing your extra food.  The better you store it, the better it will taste.  Good containers are worth the purchase.  They come in all shapes and sizes.  The ones I use are for the small amounts I cook.  Above in freezer are 1 cup plastic containers.  I also have 2 cup containers.

Below the small rectangular container  measures about 4 1/2" W x 7" L x 2" T.  I believe it's a 24 oz container.  

Picture 1 Contains Hamberger (1/4 lb) & Green Beans (1 cup) with Grape Tomatoes Olives and Slivered Almonds

Picture 2 Contains 3 bags of precooked chicken at 1/4 pound each bag 

PICTURE 1

PICTURE 2

Pre-cooked Chicken (1/4 lb each bag)

Preparing the Chicken 

Take chicken breast or thighs or chicken tenders cut in bites size pieces.  Arrange on a sheet pan the portions you want (I always weigh the food so I know the amount I am eating. These are 4 oz portions).  Place sheet pan under broiler and cook about 5 minutes.  Let cool and store.  

Please note these are NOT cooked through, they must continue to cook in whatever dish you are making.  I prepared the chicken this way because they froze it when I bought it and because I dislike to re-freeze raw meat.  By pre-cooking it you can safely store it for latter use without altering the taste or texture.

If they have not frozen the meat product, just portion it off as you like and then freeze it.

MEALS

 BREAKFAST

No Time To Cook!  Quick Breakfast

Wasa Sourdough Crackers, Almond Butter (2 tbsp), Banana (1/2), Orange Marmalade (1 tbsp)

Cals 180    Carbs 25    Fat 9    Protein 4

LUNCH

Mixed Salad

Salad Lettuce (1cup), Roma Tomatoes (1/2 med), Carrots shredded (1/4 cup), 

Radishes (1/8 cup), Green Bell Pepper (1/4 cup), Colby Cheese (1 slice)

Mission Carb Balanced Street Tortilla, Ground Chicken Taco Meat, Lettuce, Taco Sauce (1tbsp)

Apple (1/2cup), Fage 0% Fat Yogurt (2tbsp) with Stevia

Cals 226    Carbs 31    Fat 9    Protein 14

DINNER

Spring Rolls

Shrimp (12), Celery (4 sticks), Carrot (4 sticks), Rice Paper (2), Hoisin Sauce & Soy Sauce (1 tbsp)

Cals 135    Carbs 13    Fat 2    Protein 16

MEALS

 BREAKFAST 

Jimmy Dean Sausage, Nature’s Own Lite Bread, Strawberry Preserves, 

 Orange (1/2), Strawberries (1/2cup)

Cals 275 Carbs 44 Fat 9 Protein 10

LUNCH 

Lettuce, tomatoes, carrots, red cabbage, green onions, Sabra Red Pepper Hummus (2 tbsp),

 Feta cheese w/Peppercorns and Balsamic vinegar (no oil). Wasa Crackers (2).  Delicious!

Cals 280. Carbs 35  Fat 11. Protein 11

DINNER

Chicken cooked with Salsa Casera (3 oz), Sweet Potato (1/2 cup), Mission Carb Balanced Street Tortilla 

Cals 227    Cabs 32    Fat 3    Protein 23

MEALS

BREAKFAST

Canada Becon, French Toast

Cals 170    Carbs 21    Fat 2    Protein 21

LUNCH

Chinese Cabbage & Chicken Stir Fry

Cals 123  Carbs 12.5   Fat 0.4  Protein 15.4

DINNER

Kale Salad

Kale, Green Onions, Red Cabbage, Carrots, Yellow Bell Pepper, Apples, and Peanuts

Cals 260    Carbs 49    Fat 6    Protein 6

MEALS

 BREAKFAST 

Jimmy Dean Sausage, Hash Browns (1/4 cup) w/ Homemade Catsup (1 tbsp)  and Orange (1/2)

Cals 271    Carbs 32    Fat 13    Protein 8

LUNCH

Taco Bowl

Chicken Taco meat w/re-fried beans (1/4 cup), Mexican Riced Cauliflower (1 cup), Lettuce & Tomato, Sabra Guacamole (1 tbsp) and Mission Carb Balanced tortilla (baked until crispy).

Cals 181    Carbs 31    Fat 7    Protein 16

DINNER 

Tostados 

Chicken Taco Meat (1/4 cup), Ole El Paso tostados, Roma tomato, Sabra Guacamole (3 tbsp), Kraft Mexican mix cheese (1/4 cup), Herdez Taqueria Street Sauce

Cals 379    Carbs 28    Fat 20    Protein 15

MEALS

 BREAKFAST

  My take on an English Breakfast 

Waffle, Jimmy Dean Sausage, Roma Tomato (1/2), Hash Browns (1/4 cup/ 2.5 oz)  

Homemade Fruit Syrup (1 tbsp)

Coffee

Cals 288, Carbs 35, Fat 13, Protein 8

LUNCH

Pork Chop thin cut (3 oz), Yukon Potatoes (1/4 cup)

Red Cabbage (1 cup) sauted in Rice Wine Vinegar

Cals 136, Carbs 13, Fat 0, Protein 2

DINNER

Pork Chop w/Apricot preserves, Green Beans w/sliced Almonds (1/2 cup),

 Sweet Potatoes (1/4 cup)

Cals 340   Carbs 28    Fat 14   Protein 24