Sunday, June 27
Lunch - Shirataki noodles with roasted garlic sauce and vegan parm
Snack – apple and peach!
Dinner – Chik’n in (1 T. oyster sauce, 2 T soy sauce, 1/2 tsp corn starch and 1/2 cup water) w/ bean sprouts over brown rice
Exercise - biked for 45 minutes
Here's the rest of my day
Lunch - salad w/Chik’n and a peach
I stopped at Whole Foods on the way home, this is probably my fave meal on Fat Smash.. I LOVE LOVE LOVE Shirataki Noodles!! Their consistency is more like a ramen noodle than a pasta, but they seriously do the trick! I open the bag, dump them in a colander and wash for about 2 minutes, literally! They're in a solution that kind of smells like burnt tires.. Gross right?? Don't smell them, just dump and rinse! Once rinsed, the bag recommends letting them dry, why? I'm putting them in a wet sauce! I've never dried them, I always just add them to a pot of sauce (this is Barilla Roasted Garlic Sauce with Quorn Crumbles) and let simmer for about a half, serve with some vegan parm, delish! The only place I've been able to find shirataki noodles is Whole Foods so I stock up since it isn't close. They're only $1.50 a bag and ZERO points on weight watchers for the entire bag, if you haven't tried them yet, you really need to!
Snack – Strawberries
Snack – watermelon
Bfast – 4 Egg whites and Coffee
Snack – Popcorn w/ hot sauce
Lunch – shephard’s pie
Snack – Wasabi Peas
Dinner – salad w/ romaine, red pepper, parm, chik’n tenders, bean sprouts and italian dressing
Snack – Roasted Soy Nuts
Saturday, June 19
Breakfast was a Greek yogurt with vanilla stevia and cinnamon and also 2 egg whites. That was all I had left in the carton, surprisingly it held up great in the microwave making sold style egg whites. I added sea salt, not bad!
Lunch, a banana muffin and black bean soup.
Another great ph 1 friendly recipe and so simple to make!
Once its pureed, add the second can, some frozen corn and a jar of salsa. Mix to combine, re season to your liking and serve. A couple extra protein options are add some Quorn crumbles or tenders or even some edamame, I added edamame and tenders.
Afternoon snack was another banana muffin, every time i have one its a mental note, cook them at a lower temp so they're not as dry!
Dinner.. Shepherd's Pie!!
Cook at 350 for 35 minutes. For a semi browned top, spray potatoes when there are 5 minutes left with PAM, turn to broil and watch carefully. Here's the outcome...
Late night snack - yup, still on that kick! Roasted soy nuts. They're very good, but the ones I got are SUPER salted, I mean, I think they dumped a cup of sea salt in the container then added more.. The crunch helped, it was movie night, so it was a good alternative to buttered popcorn (we can have airpopped popcorn mind you, it can be salted, but no butter.. not sure its worth the effort if no butter is involved.. lol)
today's wrap up
water - Almost NONE! = ( I need to correct this ASAP!
exercise - a peaceful walk through the city, 30 minutes, not really any hills and it wasn't a speed walk but it was refreshing. Summer is here and the smile from ear to ear my entire walk proved it!
mood - fantastic, its the weekend, time to relax and re coop from the week :)
food - I didn't cheat, felt my foods were great but those 365 yogurt covered raisins have been calling my name all day! If they keep it up, their time out will be in the trash barrel! lol
So most people who have Fat Smashed before know the ever so famous "Banana Cookies" this is something you can have for breakfast, lunch, dinner, snack, on the go, infront of the tv, sitting in the library, at the movies, driving to or from work, or where ever else you would be!
Banana cookies are dense, filling and delicious. They're a help when you need something sweet, when you need something on the go, or when you get the munchies and need something filling. I found a recipe for "banana muffins" and figured I'd give them a shot. Truthfully they weren't bad but other than adding some baking powder to make them rise, they're banana cookies on steriods. Were they good? yes, Would I make them again? maybe as a substitute for banana cookies, but I like the dense moist taste in cookies more than the muffins..
So here we go, the recipe is easy, since we're not using sweeteners, you want to let the bananas get dark so they're sweet enough to make the muffins sweet.
I left the temp as it was when I cooked them first, but will cook next time at 350 and make changes to the time. I felt they cooked so fast they dried out somewhat and were far from moist.
Banana Oat Bran Muffins
2 1/4 cups oat bran - oat bran is ground oatmeal, you can do this in a food processor or buy oat bran/flour
1 tablespoon baking powder
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
1 cup mashed bananas
1/2 cup skim milk
2 egg whites
2 tablespoons oil - I used homemade no sugar added applesauce, Mott's also makes this, I just feel its healthier than oil, but you can use oil if you choose
1/2 cup raisins (Not in Phase 1 - can add in Phase 2)
Preheat the oven to 425. Spray your muffin cups with cooking spray.
Combine the dry ingredients in 1 bowl.
In another mix the banana, the milk, egg whites, and oil together until they are well combined.
Add the wet to the dry and mix until it is combined. (Then add the raisins for Phase 2 & above only and combine.)
Put them into the muffin tins.
Bake for 18-25 minutes or until golden.
Spray a little zero calorie butter spray on muffins, then eat.
Anyway, day 4 - Thursday I was pretty much on course, I was able to get my walking in during the day which was a bonus and it was beautiful out so why not enjoy the weather and sun instead of on the treadmill infront of the boobtube..
here's my day
Breakfast - plain greek yogurt with ground cinnamon and a few drops of vanilla stevia and a banana.. Oh and a cup of coffee of course
Lunch - another killer salad! Romaine lettuce, carrots, quorn chick'n tenders, egg whites, and santa fe dressing
Wednesday, June 16
I got my exercise in early today, a friend decided to walk with me at work we walked up a hill the size of Mt St. Helen! Well, almost its probably an incline of 20 and one hell of a calf workout! We circled after the hill, came back to start and did a hill half the size twice. It was a great cardio workout day :)
Its called Wishbone Bountifuls Simply Santa Fe Dressing
I've used it this week in the morning omelettes and on todays salad as a dressing. Its worth looking for at your grocery store. Its got a great tang to it, but not a lot of heat. Its also laced with chunks of veggies like tomato, corn, red pepper and onions. I found myself swirling extra pieces of Quorn Chik'n tenders around in the plate after I finished the salad! I <3 it!
todays wrap up
Tuesday, June 15
Usually (pre fat smash days) I'd make a chicken piccata spin off with roasted chicken instead of fried and eat it with whole wheat pasta. Even though I can't eat fried/roasted chicken or even pasta for that matter, it doesn't mean I can't make another spin off of chicken piccata right?
This was all made in the same pot (hence the name), first I made the brown rice, instant tonight, just wasn't in the mood to wait (see why I mentioned buying both), I cooked the rice in chicken broth, instead of plain water. I added some Quorn Chik'n Tenders and chopped fresh baby spinach and the juice of a lemon (I love extra lemon flavor, if you don't as much, try starting with a half lemon and going from there). Cover again just long enough to get the spinach to wilt and there you go! I made this more for lunches at work as opposed to tonight's dinner, anytime you make it, you've got a great, filling dish.
love in a bowl..
So my day went accordingly, mom's doing fat smash with me too (she did it once before and didn't mind it), her morning menu is normally different than mine, but we'll eat dinner together so that will be the same. She loves the fact that she can diet and not worry about food choices because I've taken the guess work out of it for her. Shes got a list of goods and bads on her fridge and at night, she knows she'll sit down to a delish meal!
My day started off with an egg white omelet, I have to say I was impressed! I have a friend who competes in body building competitions and makes omelets at work in the microwave all the time, I figured I'd give it a whirl and hope for the best!
I bought liquid egg whites for work, they're more shelf stable than eggs and easy to work with when you're not at home. I also added a couple grape tomatoes, a handful of chopped baby spinach, a tablespoon of salsa and a dash of salt and pepper (you can have up to 4 egg whites a day so have 1-4, whatever your hunger calls for.
My friend said to microwave it on high for 40 seconds or so, but I figured it would come out tough so I cooked it on low for 2 minutes, stopping and stirring after the first minute. After minute 2 it was still a little runny so I hit it for another minute after stirring again. PERFECT, now for the taste... mmm not bad, not bad at all and filling?? wow I was stuffed till Lunch!
Lunch was a quick and simple salad, I used romaine lettuce with a carrot and 4 oz. of Quorn Chik'n tenders that taste, honestly (i'm not lyin), like chicken! topped with a sprinkle of vegan parmesan cheese and a squirt of Newman's Family Style Italian Dressing. For dessert I went with a cup of strawberries. Mom and Aunt went strawberry picking last week, they came home with the deepest garnet colored strawberries that were to DIE for!! They're in the cup behind the plate, they might not be as noticable since they're as dark as the wood on my desk.
Day snack consisted of soy nuts! A handful (1/4 cup) is about 130 calories and 11 grams of protein! Are you missing the crunchy snacks already? This is the snack for you!
Dinner.. WOW dinner was SUPER DELISH! I'm still thinking about it and can't wait to make it again!
Steamed zucchini and brown rice are cooked accordingly, they're easy to make and if you've yet to try brown rice, its such a great change from white rice. The texture is meaty and it doesn't make your blood sugar feel like its taken the latest ride at Universal Studios! Its available in regular cooking style or instant, I picked it up in both incase there are days I decide on rice last minute and want it cooked quick.
The chicken parm was a breeze even though it might not look it. I put 2 naked chik'n cutlets in a baking dish with Hunt's roasted garlic diced tomatoes (eliminating a little of the juice) and baked it according to the package, flipping half way through. Once it was cooked, I added shredded vegan mozzarella cheese and set it to broil for a minute or two to melt. YUM - OOO
Late night snack consisted of a greek yogurt (cinnamon added and a few drops of stevia) along with a juicy peach.
- About a half hour of serious cleaning at work, moving equipment, up and down stairs with items to be brought to other floors, etc..
- 30 minutes on the treadmill with a 4 incline (ps- incline helps burn fat so if you've got an incline, use it)!
Do this for 9 days – Only required exercise is 30 minutes, 7 out of the 9 days!!
All fruits in any quantity (Obviously in moderation) I stuck to small fruits or 1/2 cup at a time (grapes, grapefruit, watermelon, apple, pears)
All vegetables in any quantity Except white potatoes and avocados. Missing starch? have mashed or bake a small sweet potato with cinnamon and nutmeg!
Protein - beans, chickpeas, tofu, lentils, pigeon peas
I'm not a plain tofu eater, but I do like shirataki noodles and with tomato sauce (if you try them make sure you rinse them well before using & do yourself a favor.. don't smell them when you open the bag, just dump it in a colander and rinse).
Morning Star Farms makes some good tofu products (they're in the frozen section) like pizza burgers, cheddar burgers, bacon strips, sausage links or patties. They do taste like real meat and not at all like tofu. The sausage patties were good with egg whites, bacon good on a salad, "grillers prime" burger is great!
Quorn! - It's a new soy product and it's really, really REALLYYY good! I've had the chik'n, turk'y and beef, all are delish! The beef has that Burger King smoke taste to it!
Brown rice (2 cups of cooked rice per day)
You can also have "plain rice cakes" only 1 a day, but if you need that crunch, go for one! read the ingredients on the package it should be: brown rice, salt (maybe water), quaker regular cakes have ingredients listed like this.
Make 2 cups instant brown rice, adobo, little tomato sauce, packet of sazon (spanish spice) and 2 cans of pigeon peas. It makes a lot, reason for 2 cans pigeon peas is so I'd eat more peas than rice.
low fat, skim or soy milk (2 cups per day)
Oatmeal (1 cup per day)
6 oz. low fat yogurt (up to 2 per day)
egg whites (up to 4 per day)
I usually stuck to 2.. hard boiled on a salad, fried in pam spray served with morning star farms sausage or scrambled with veggies
herbal tea (up to 2 cups per day)
celestial seasonings makes some yummy herbal teas!
all herbs and spices
as much water as you like (atleast 64 oz) personally I like staying between 75 and 90 depending on how my day is going.
foods not allowed:
white rice, meat, fish, cheese, bread (all types), raisins, nuts, dried or preserved fruits, candy, popcorn, chips, ice cream, alcohol, juice, soda (regular or diet), coffee and all coffee drinks, sports drinks, milkshakes, whole eggs or yolks, fried foods or fast foods.
Every time I've done Fat Smash, one of the first questions is, what can you eat?? They look at you like a possessed monster from out of space when you say, well it's kind of like a vegetarian diet for 9 days. Immediately their jaw drops, their eyes roll and they start backing away from you like you've just encountered contact with an alien and contacted some unknown case of meningitis. Anyway, for the open minded folks..
Here is a list of things I HAVE to get before starting Fat Smash
- Liquid Egg Whites
- Simply Smart Fat Free Milk
- Chobani Plain Non-fat Greek yogurt (blue label)
- Trader Joe's Brown Rice
- Trader Joe's Quick Cooking Steel Cut Oats
- Trader Joe's Quinoa
- BEANS!! (Kidney, Black, Pinto, Pigeon Peas and Chick Peas)
- Morning Star Farms Sausage Patties
- Morning Star Farms Bacon
- Quorn Chik'n Tenders
- Quorn Naked Chik'n Cutlets
- Quorn Meatless Meatballs
- Quorn Turk'y Burgers
- Quorn Beef Style Grounds
- House Foods Shirataki Noodles (finding these can be difficult, I've always had luck buying them at Whole Foods, and they're cheap!)
- Follow Your Heart Vegan Cheese (Mozzarella, Cheddar and Monterey Jack)
- Hunt's Roasted Garlic Diced Tomatoes
- FRUIT – Any and All (with the exception of avocados)
- VEGGIES – STOCK UP, These are your friends, well, with the exception of white potatoes of course (damn you white potato!!)
- Sweet Potatoes.. Yes I know it's a veggie and it belongs with the "VEGGIES" list 1 jump above this line, however sweet potatoes truly get their own recognition because they're:
- A carbohydrate you can enjoy on this diet
- Full of vitamins
- A perfect accompaniment to meals
- A food that can take on savory or sweet flavor
- Delicious as fries when you need that crunch, or when you have the urge to cheat
Herbal tea is on the list, do I drink it? No.
I do drink a cup of coffee in the morning with simply smart fat free milk and a drop of 2 of stevia (sweetener from a plan that's been used for 20+ years in Japan), its calorie, fat, ____, _______ and __________ free. This is my vice! Coffee is needed in the morning, coffee is my friend and coffee saves lives of the people at work who want to entertain conversation first thing in the morning before a cup. I only have a cup a day therefore I feel (and co-workers rejoice) that a cup a day is A-OK!
Items to Avoid
- white rice
- meat, fish
- bread (all types)
- dried or preserved fruits
- candy, popcorn
- ice cream
- alcohol, juice, soda (regular or diet), coffee and all coffee drinks, sports drinks, milkshakes
- whole eggs or yolks
- fried foods
- fast foods
So now you've got my list, most times I pick up everything at once so I'm not trekking to the store for 9 days, getting the urge to buy junk food that screams out from the shelves, but do as you wish and in amounts you need to work for you!
So I've always loved reading blogs, but really never thought about having my own. I'm starting a CSA (Community Supported Agriculture) in a few weeks and as a college project, I'm going to blog it.. Fat Smash will be my practice run!
At first I thought people professionally blog, or don't work and sit around and blog? Damn I need that job! But sitting here now, thinking what to type next is a whole different outlook. Could I do this full-time or even part-time for that matter?? Probably not so kudos to bloggers out there, you've got my respect.