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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 07-19-08, 10:46 AM   #1
Air
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Help me make a menu for the week!

Been in a bad food cycle lately. Not sure what I want to eat (balancing satiety with cost with health) until I get too hungry to think and order in. Supermarkets are actually almost more expensive here than ordering food which doesn't do so well with the belt line. Going by the numbers I can almost eat anything I want if I make it myself vs ordering in and conversely even counting calories I always gain weight with ordering in. I'm thinking that planning ahead with a menu may help break this.

My parameters:
- Can't have chicken and don't like eggs or breakfast foods in general (pancakes, waffles, etc...) since they don't do anything to make me feel full.
- Prefer whole wheat pasta (well stocked) and brown rice.
- I usually have plenty of frozen turkey chopmeat for a base to cook with.
- I don't want to 'cook' more than 2 or 3 times a week, don't mind eating the same thing a few times with lots of leftovers that can be easily heated up.
- Less dishes the better
- Have a cast iron skillet and a big pot.

I've usually made stuff like whole wheat pasta/brown rice with turkey with a bunch of canned veggies/beans for bulk and nutrients but it's gotten old. I feel like whenever I cook for myself now it's the same stuff with different spices. Like Thai but the base is almost always coconut milk which even the light version is pretty fatty.

I'll update this list below as suggestions come in

And...GO!

Monday:
- Breakfast:
- Lunch:
- Dinner: Out for dinner

Tuesday:
- Breakfast:
- Lunch:
- Dinner:

Wednesday:
- Breakfast:
- Lunch: Yankees Game stadium food.
- Dinner: Friends gathering, probably going out

Thursday:
- Breakfast:
- Lunch:
- Dinner:

Friday:
- Breakfast:
- Lunch:
- Dinner:

Saturday:
- Breakfast:
- Lunch:
- Dinner:

Sunday:
- Breakfast:
- Lunch:
- Dinner:


------------------------
Some recipe threads:

Food & Recipes:
Salads - yuck! - Salads
http://bikeforums.net/showthread.php?t=407282 - Granola recipes
http://bikeforums.net/showthread.php?t=369244 - Potato Substitute
http://bikeforums.net/showthread.php?t=238744 - Recipes
http://bikeforums.net/showthread.php?t=356010 - 100 Calorie Snacks [new 10-23-07]
http://bikeforums.net/showthread.php?t=324149 - Breakfast foods [new 7-25-07]
http://bikeforums.net/showthread.php?t=386521 - Supplements
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Old 07-19-08, 11:03 AM   #2
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Wednesday:
- Breakfast:
- Lunch: Yankees Game stadium food.

The food, and the baseball, is much better at Shea.

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Old 07-19-08, 11:03 AM   #3
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Here's what I eat M-F:
Breakfast: 1 cup plain instant oatmeal with sugar free maple syrup (filling like whoa, a little boring, but filling)
Snack 1: nature valley granola bar
Lunch: 1 cup instant rice (uncooked), 1/2 can tuna, 2 tbsp fat free sour cream, salsa to taste (amazingly, really really good and really really filling)
Snack 2: Nature valley granola bar
Snack 3: Nature valley granola bar (post ride home, pre-dinner)
Dinner: Variety of healthy home-prepared by wife dinners.
"Desset": 1 fat free yoplait yogurt, 1 Pink Lady apple

Saturday/Sunday:
Breakfast (pre-ride): bowl of raisin bran
Snack 1: granola bar
Lunch: 1 vegetable beef soup, 1 ham sandwich
Snack 2: granola bar
Dinner: same as M-F

Boring, but works great for me. Big fan of rice so there's lots of that in my diet.
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Old 07-19-08, 11:09 AM   #4
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Dinner: Variety of healthy home-prepared by wife dinners.
Hmmmm - some sample recipes?
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Old 07-19-08, 12:06 PM   #5
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Air, you need this! I found a copy for like $12 on Amazon a while back. Totally worth it.

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Old 07-19-08, 12:18 PM   #6
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I have a bunch of cookbooks, but most of the meals are one shots - is that the same? I don't have the time or energy to squeeze into my 15 sq ft kitchen 7 days a week. Maybe I need a 'family style' cookbook
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Old 07-19-08, 02:24 PM   #7
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since you are a yankees fan....
breakfast poison
lunch poisen

just kidding.... if not fo you this is waht i am doing now

Breakfast peanut butter / honey toast, or oatmeal, wth banana or apple

Lunch smalll sandwich, tuna, sushi, salad, poached egg

dinner anything you want but a small portion. wait 10 minutes and have a BIG glass of WHOLE milk
no secondss or heaping plates
night snack, popcorn
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Old 07-19-08, 11:29 PM   #8
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Quote:
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I have a bunch of cookbooks, but most of the meals are one shots - is that the same? I don't have the time or energy to squeeze into my 15 sq ft kitchen 7 days a week. Maybe I need a 'family style' cookbook
You can cook a lot of STella's recipes as single meals or just make a big batch. For example, the meatloaf recipe yields a few servings but I usually triple it to feed myself all week. It also has recipes for energy bars, healthy snacks, breakfast food etc.

The main advantage of the book, as far as I'm concerned, is most everything tastes good, is easy to prepare and is designed to feed an active body. I just flip through it when I'm making my grocery list.

Oh, and I forgot what it is like to live in NYC, tiny apartments and all. I would probably eat out all the time.
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Old 07-19-08, 11:53 PM   #9
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I'll be making this on Sunday, to carry me for about 3 days.

Stovetop Chili

1 pound ground turkey
1 bag chopped onions
1 bag chopped peppers
1.5 tlbs. Worcestershire
2 tbsp. garlic
1 15 oz. can black beans
1 15 oz. can kidney beans
1 15oz. can pinto beans
1 15 oz. tomato sause
1 28 oz. can diced tomatoes with green chilis

The tomatoes with chilis gives me enough spice, you could of course add chili powder for more. I do place some olive oil in BIG fry pan or large pot and brown turkey, garlic and onions first. Then dump in the rest to cook. I can't make up my mind which bean is best, so use 3 kinds, you can of course go with one type. May be even use 1/2 pound dry beans in stead of canned.
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Old 07-20-08, 12:24 AM   #10
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Breakfast: oatmeal with dates, walnuts, figs, raisins, prunes or yogurt with honey, walnuts, figs, raisins, etc., juice, fruits and coffee

Lunch: Sandwiches! Bacon, avocado, lettuce & tomato, turkey & swiss, tuna, etc. Also, leftovers.

Dinner: One pot meal - guybeerhouse's turkey chili. For the other nights, fresh fish. Make a big pot of rice, grill the fish in the skillet w/ a little oil and eat w/ grilled zucchini and other veg. Put the leftover rice in the fridge.

Yankee game: black & whites at Artusa's (sp?) in right field.
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Old 07-20-08, 12:27 AM   #11
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That chili recipe is soooooooooo Pennsylvanian (I lived in PA for most of the '00s)! Why are you all so afraid of flavor???
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Old 07-20-08, 08:33 AM   #12
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Beans, brown rice, and fresh vegetables, breakfast lunch and dinner.

Wasn't that simple?
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Old 07-20-08, 08:48 AM   #13
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That chili recipe is soooooooooo Pennsylvanian (I lived in PA for most of the '00s)! Why are you all so afraid of flavor???
I have no idea what you mean. Always willing to add something; but recipe was meant to be simple, quick and high fiber.
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Old 07-20-08, 09:40 AM   #14
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I'll get my sesame chicken recipe together. It involves 4 chicken breasts, 6 servings and runs 190 cals/serving. You could eat the entire thing and have 1200 calories, but you'd die of stomach burst. The kids love it, and one "recipe" will feed our entire family to the point of stuffage.

My wife's meals are pretty simple, with twists. Generally every meal involves chicken that is cooked either in a marinade, or her favorite thing to do is use fat free/low calorie salad dressing. Asian Toasted Sesame, FF Caesar Italian, and FF Italian make some dang good chicken on a pan. And I mean DANG good. We use frozen veggies and steam them, which really makes them stand out. Aside from that we'll have rice, pasta, or something along those lines. It's pretty simple, but if you cook it the right way it's amazing.

This morning after my ride she made scrambled eggs, bacon, toast and an "orange julius" - 590 calories total. The scrambled eggs were made with three eggs, 1/4 cup skim milk and pepper - that's it, bacon was turkey bacon, toast was made from light italian bread. The "orange julius" involved yogurt, fresh oranges, and a blender - but she won't tell me what else. Suffice to say I am stuffed and don't have that "gross" feeling that comes from junk. She cooks/makes stuff with as little "junk" as possible, and really, tastes dang good.
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Old 07-20-08, 10:03 AM   #15
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No smoke, no fire in the chili! It's MILD!
Quote:
Originally Posted by guybierhaus View Post
I have no idea what you mean. Always willing to add something; but recipe was meant to be simple, quick and high fiber.
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Old 07-20-08, 10:11 AM   #16
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I really enjoy protein shakes some mornings... I use Kashi brand, as that's all I recognized at the grocery store (well, they have Designer Whey), and it's actually filling and quite tasty. I never imagined I'd be filled up with a protein shake, or a shake of any kind, but there you go. I use skim milk and also sometimes have a banana or such to go with it.

Another think I've found helpful in cleaning up my diet is V8. I thought I would hate this stuff, but it's quite good actually and a can gives 2 full servings of vegetables, and I also find that if I have a V8 with a sandwhich, I stay full much longer.

Other than that, I eat alot of turkey sandwhiches on whole wheat, low/no fat yogurt, and chicken dishes made with rice or pasta.

I also still eat alot of other stuff that I probably shouldn't - but I've (mostly) cut red meat out of my diet, and have completely cut junk food out (potato chips, soda, etc). I have a few recipes I can post later.
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Old 07-20-08, 11:34 AM   #17
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Quote:
Originally Posted by guybierhaus View Post
I'll be making this on Sunday, to carry me for about 3 days.

Stovetop Chili

1 pound ground turkey
1 bag chopped onions
1 bag chopped peppers
1.5 tlbs. Worcestershire
2 tbsp. garlic
1 15 oz. can black beans
1 15 oz. can kidney beans
1 15oz. can pinto beans
1 15 oz. tomato sause
1 28 oz. can diced tomatoes with green chilis

The tomatoes with chilis gives me enough spice, you could of course add chili powder for more. I do place some olive oil in BIG fry pan or large pot and brown turkey, garlic and onions first. Then dump in the rest to cook. I can't make up my mind which bean is best, so use 3 kinds, you can of course go with one type. May be even use 1/2 pound dry beans in stead of canned.
Chili is a great idea, don't know why I never think of it.

I like to put ginger in it - gives it a very different kind of spicy heat.

Keep 'em coming folks, thanks!!
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