Breakfast
I got up after having only 7 hours of (restless) sleep, only to get right into studying again. I had a nice big cup of coffee, along with 1/2 + 1/4 cups of quick oats prepared with a cup of skim milk with a sliced banana, 2 tablespoons of walnuts and a generous sprinkling of cinnamon. I found that I only needed 1/2 packet of Equal to sweeten the oatmeal today...bananas are so sweet alone, and the ones I bought this time are large enough to count as a whole cup of fruit. Now, the short break is over...back to studying. Am I too hard on myself?

All together, this meal provided:

Grains: 1 1/2 oz whole (oatmeal)

Fruits: 1 cup (banana)

Vegetables: 0

Milk: 1 cup (skim milk)

Meats & beans: 1 oz (walnuts)

Oils: 1 teaspoon (walnuts)

The cost of this meal was approximately: $0.80

Lunch
I studied all morning for my community nutrition exam...it was a nice break from biochem. Okay, something's wrong here-I'm considering studying for another test to be a break!! I just am really not looking forward to that biochem test...ugh. I'll get through it though, I always do. For lunch, I made a grilled cheese sandwich on whole wheat bread with 2 slices of fat free American cheese, using about a teaspoon of Smart Balance light on the bread. I also had a cup (12) raw baby carrots and the rest of the fruit cocktail, which was about 3/4 cup. Now I have to go to class, and then, you guessed it, come home and continue studying.

Snack-I brought some almonds with me to class, and had a small handful (about 11). I'm including it here to save space...

All together, this meal provided:

Grains: 2 oz whole (bread)

Fruits: 3/4 cup (fruit cocktail)
Vegetables: 1 cup (carrots)

Milk: 1 cup (cheese)

Meats & beans: 1 oz (almonds)

Oils: 2 teaspoon (1 from Smart Balance and 1 from almonds)

The cost of this meal was approximately: $1.56

Dinner
Tonight I made whole wheat rotini pasta with marinara sauce (Classico, from the jar) and added Boca soy crumbles in with the sauce, using equal amounts of the Boca and the sauce. It turned out really good, and took hardly any time to prepare. I had about 1 1/2 cups of pasta with 1 1/2 cups of the sauce, topped with a tablespoon of Parmesean cheese. I also had about 3/4 cup of steamed frozen green beans with a teaspoon of Smart Balance. Now, for my final stage of studying...although I really don't expect to learn much more over the next couple of hours. I think my brain is at maximum biochem capacity right now...(which isn't really all that much).

All together, this meal provided:

Grains: 3 oz whole (pasta)

Fruits: 0

Vegetables: 1 1/2 cups (marinara sauce and green beans)

Milk: 1/4 cup (Parmesan cheese)

Meats & beans: 2 oz (Boca crumbles)

Oils: 1 teaspoon (Smart Balance)

The cost of this meal was approximately: $1.64

How did I do today?
Grains: 6 1/2 oz out of 6 oz (all were whole)
Fruits: 1 3/4 cups out of 2 cups
Vegetables: 2 ½ cups out of 2 ½ cups
Milk: 2 1/4 cups out of 3 cups
Meats & beans: 4 oz out of 5 ½ oz
Oils: 4 tsp out of 6 tsp

Total cost for the day: $4.00

Weekly wrap-up: 2/2/09-2/8/09

How did I do this week?

My average servings per day:
Grains: 6 oz
Fruits: 2 cups
Vegetables: 2 1/2 cups
Milk: 2 1/2 cups
Meats & beans: 5 oz
Oils: 3 teaspoons

Average cost per day: $5.05
Total cost for the week: $35.34

This was a pretty good week! I was right on in every category except milk and oils (always my biggest challenges). I was also a little under in meats & beans, still due to the fact that I haven't been including much meat in my diet lately (it's easier to overdo it on actual meats as opposed to meat substitutes, I've found).
I was able to try new things for breakfast a couple of days, but I'm still eating cereal for the most part. This has been a rough week school-wise, so hopefully once I get through these exams I will be able to commit my brain to something else.
Is it time for a break yet???!!!

Breakfast

This morning, after my much needed cup of coffee (I was up way too late stuyding Biochem), I had a cup of Kashi honey toasted oats cereal with 3/4 cup skim milk and an 8 ounce glass of OJ. A little later in the morning, at work, I had a mixed berry Nutrigrain bar. These were also on sale this week, so I grabbed a box. They don't have nearly as much fiber as the Fiber One bars, but they are pretty good and make a great mid-morning snack!

All together, this meal provided:

Grains: 1 1/2 oz whole (cereal and Nurtigrain bar)

Fruits: 1 cup (OJ)

Vegetables: 0

Milk: 3/4 cup (skim milk)

Meats & beans: 0

Oils: 0

The cost of this meal was approximately: $0.96

Lunch
My standard work lunch: PBJ on whole wheat with 2 tablespoons of peanut butter and a teaspoon of jelly, a 6 ounce cup of fat free yogurt, and an ounce of baked potato chips (I had Baked Ruffles today).

All together, this meal provided:

Grains: 2 oz whole (bread)

Fruits: 0

Vegetables: 1/2 cup (chips)

Milk: 3/4 cup (yogurt)

Meats & beans: 2 oz (peanut butter)

Oils: 2 teaspoons (peanut butter)

The cost of this meal was approximately: $1.24

Dinner-leftovers
I had a left over vegetarian enchilada from last night, with some extra salsa and reduced fat cheddar cheese on top, 1 1/2 cups of steamed broccoli & baby carrots with a teaspoon of Smart Balance Light, and a cup of canned fruit cocktail (in pear juice).
I got finished with everything I promised myself I would do today...and I will do no more tonight. My brain is filled with all the Biochem it can handle for one evening. Goodnight!

All together, this meal provided:

Grains: 1 1/2 oz whole (tortilla)

Fruits: 1 cup (fruit cocktail)

Vegetables: 2 1/4 cups (salsa, enchilada sauce, broccoli & carrots)

Milk: 1 cup (cheddar cheese)

Meats & beans: 2 oz (1 from black beans and 1 from Boca soy crumbles in enchilada)

Oils: 1 teaspoon (Smart Balance)

The cost of this meal was approximately: $2.74

How did I do today?
Grains: 5 oz out of 6 oz (all were whole)
Fruits: 2 cups out of 2 cups
Vegetables: 2 3/4 cups out of 2 ½ cups
Milk: 2 1/2 cups out of 3 cups
Meats & beans: 4 oz out of 5 ½ oz
Oils: 3 tsp out of 6 tsp

Total cost for the day: $4.94

Breakfast
Latte made with a cup of skim milk, 1/4 + 1/8 cup of quick oats cooked with a cup of skim, with 1/4 cup of raisins, 2 tablespoons of chopped walnuts and an 8 ounce glass of OJ on the side. I needed a breakfast that would keep me full, because I have to go to practicum today and don't plan on eating lunch until I get out of there around 3. I will be bringing a snack with me just in case though!

All together, this meal provided:
Grains: 1 1/2 oz whole (oatmeal)
Fruits: 1 1/2 cups (raisins and OJ)
Vegetables: 0
Milk: 2 cups (skim milk in latte and oatmeal)
Meats & beans: 1 oz (walnuts)
Oils: 1 teaspoon (walnuts)

The cost of this meal was approximately: $1.18

Lunch
I was so busy today, I never even ate my snack. By the time I got home I was STARVING, so I just heated up two slices of leftover chicken & tomato pizza from last night. Now, it's time to get focused on studying...no fun for me this weekend, I'm afraid.

The cats kept me company while I studied (as much as a cat does, anyway). I wish I could curl up and go to sleep right now, too. Aren't they just too cute?!

All together, this meal provided:
Grains: 2 1/2 oz (pizza crust)
Fruits: 0
Vegetables: 1/2 cup (tomato sauce and tomatoes on pizza)
Milk: 3/4 cup (cheese on pizza)
Meats & beans: 1 1/2 oz (chicken on pizza)
Oils: 0

The cost of this meal was approximately: $1.13

Dinner
Vegetarian enchiladas, a great recipe from CookingLight.com! I made the filling with half the soy crumbles it calls for, and just made 6 big portions rather than 12 small ones. I had one enchilada and a cup of steamed broccoli with a teaspoon of Smart Balance Light.
Here's the recipe


For dessert, I had a kiwi! I have decided I'm going to start trying new things from the produce section when I go to the store. I've had kiwi before, but never actually bought one. I read an article the other day, called "The Ten Healthiest Foods You've Never Tried" and one of them was kiwi, so I thought I'd give it another try...I was glad I did! Yum! Here's the article


I have had a long evening of studying, and I have to work tomorrow. Time to get some sleep...goodnight!


All together, this meal provided:
Grains: 1 1/2 oz whole (tortilla)
Fruits: 1/2 cup (kiwi)
Vegetables: 1 1/2 cups (broccoli, salsa and enchilada sauce)
Milk: 1/2 cup (cheddar cheese)
Meats & beans: 2 oz (about 1/4 cup of beans and 1 oz of Boca crumbles)
Oils: 1 teaspoon (Smart Balance)

The cost of this meal was approximately: $2.00


How did I do today?
Grains: 5 1/2 oz out of 6 oz (4 were whole)
Fruits: 2 cups out of 2 cups
Vegetables: 2 cups out of 2 ½ cups
Milk: 3 1/4 cups out of 3 cups
Meats & beans: 5 oz out of 5 ½ oz
Oils: 2 tsp out of 6 tsp

Total cost for the day: $4.31

Breakfast
It's my early day at work, so I am going to be half asleep today until I can fuel up with enough caffeine!
I had coffee and an 8 oz glass of OJ (before I left the house), then a Fiber One bar, an apple, a 6 oz cup of fat free vanilla yogurt, and a small bran muffin throughout the morning. On days like this, I find it's best to "graze" because I am awake for such a long time, and need lots of energy to keep going.

All together, this meal provided:
Grains: 2 oz whole (1/2 from granola bar and 1 1/2 from muffin)
Fruits: 2 cups (OJ and apple)
Vegetables: 1/2 cup (baked chips)
Milk: 3/4 cup (yogurt)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $1.59

Lunch
It was nearly 60 degrees today, so I went for a walk outside with a friend today during lunch. It was so nice to be exercising outdoors, since it's been unbearably cold for the last few weeks! When I returned (although we did think about not coming back!) I had a PB&J on whole wheat Sara Lee bread, along with a 1 ounce bag of baked Ruffles potato chips (freebies that we have around in the office) and a 6 ounce cup of fat free blueberry yogurt.


All together, this meal provided:
Grains: 2 oz whole (bread)
Fruits: 0
Vegetables: 1/2 cup (baked chips)
Milk: 3/4 cup (yogurt)
Meats & beans: 2 oz (peanut butter)
Oils: 2 teaspoons (peanut butter)

The cost of this meal was approximately: $1.24

Dinner
I was so tired when I got home this afternoon, but I pushed myself to work on a project anyway and I'm almost done! One down, and...I don't want to think about how many more to go, but there are several. I also have two tests next week that I have yet to start studying for...that will be my goal tomorrow and Sunday. One skill that I have learned through my many years of school has been to prioritize...make a dent in what's due first, then move on.
Tonight Matt brought home that pizza that we were going to have last night. Yes...I have done a terrible thing and eaten "out" two nights in a row! This is what happens when things start to get hectic and I don't even break away to go to the grocery store. Of all the places to eat out, though, pizza is far from the worst...you just have to choose the right toppings. Matt is familiar with my ideas about pizza, so the one he brought was chicken and sliced fresh tomatoes. He couldn't get the whole wheat crust tonight (beggers of free pizza can't be choosers), but I already got plenty of whole grains in today so I was okay with that. I had two slices, along with 1 1/2 cups of steamed Brussels sprouts tossed with a teaspoon of Smart Balance Light and Mrs. Dash garlic & herb seasoning. I love making my own pizza, but when you're barely staying awake and have no energy, take-out tastes pretty darn good!

All together, this meal provided:
Grains: 2 oz (pizza crust)
Fruits: 0
Vegetables: 2 1/2 cups (Brussels sprouts, tomato sauce & tomatoes on pizza)
Milk: 1 1/2 cups (cheese on pizza)
Meats & beans: 2 oz (chicken)
Oils: 1 teaspoon (Smart Balance)

The cost of this meal (if I have prepared it all at home) was approximately: $1.60


How did I do today?
Grains: 6 1/2 oz out of 6 oz (4 1/2 were whole)
Fruits: 2 cups out of 2 cups
Vegetables: 3 cups out of 2 ½ cups
Milk: 3 cups out of 3 cups
Meats & beans: 4 oz out of 5 ½ oz
Oils: 3 tsp out of 6 tsp

Total cost for the day: $4.43

Breakfast-back to cereal
I wasn't feeling creative this morning, plus I haven't been to the store, so I had cereal: 1 1/4 cups of Kashi Honey Toasted Oats with 3/4 cup skim milk, and a cup of orange juice.

All together, this meal provided:
Grains: 1 1/2 oz whole (cereal)
Fruits: 1 cup (OJ)
Vegetables: 0
Milk: 3/4 cup (skim milk)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $0.79

Lunch
It's official: I am stressed out about school. I have two tests next week, plus projects to work on that are going to be due before I know it. Please forgive me in advance for the shortness of my upcoming posts.
For lunch, I had a Boca burger with a slice of fat free American cheese on a whole wheat bun, with an ounce of baked chips on the side and, of course, ketchup for dipping!

All together, this meal provided:
Grains: 1 1/2 oz whole (bun)
Fruits: 0
Vegetables: 1/2 cup (chips)
Milk: 1/2 cup (cheese)
Meats & beans: 2 1/2 oz (Boca burger)
Oils: 0

The cost of this meal was approximately: $1.59

Snack
A 6 oz cup of fat free vanilla yogurt, mixed with 1/4 cup of Archer Farms dried mixed fruit (mostly berries-I picked them out of the bag!).

All together, this meal provided:
Grains: 0
Fruits: 1/2 cup (dried fruit)
Vegetables: 0
Milk: 3/4 cup (yogurt)
Meats & beans: 0
Oils: 0

The cost of this meal was approximately: $0.83

Dinner
I was expecting to have pizza tonight (Matt was going to bring one home from work), but instead he decided to get Thai food...no complaints there! I love Thai food! We always get the spicy noodles with tofu and chicken satay with peanut sauce and share both entrees. My portion was 1 1/2 cups of noodles with about 1 1/2 cups of veggies (including the tofu), plus two chicken skewers with a tablespoon of peanut sauce. So yummy! If you live in STL, you must try Tei Too in Webster Groves!

All together, this meal provided:
Grains: 1 1/2 oz (noodles)
Fruits: 0
Vegetables: 1 1/2 cups (vegetables)
Milk: 0
Meats & beans: 3 oz. (chicken)
Oils: 3 teaspoons (1 from peanut sauce, and 2 estimated-I assume the tofu and veggies were fried)

The cost of this meal (if I had prepared it at home) was approximately: $3.63

How did I do today?
Grains: 6 oz out of 6 oz (3 were whole)
Fruits: 1 1/2 cups out of 2 cups
Vegetables: 2 cups out of 2 1/2 cups
Milk: 2 cups out of 3 cups
Meats & Beans: 6 oz out of 5 1/2 oz
Oils: 1 teaspoon out of 6 teaspoons

Total cost for the day: $6.85

Breakfast-PB&B smoothie (no cereal!)

This morning I had a regular cup of coffee to start with (no latte today). I decided to wait to eat because I have to work the later shift today, and won't have lunch until after 2. I made a smoothie by blending up ice, a tablespoon of peanut butter, a whole banana, and 3/4 cup of skim milk. Smoothies are such a delicious and easy way to eat (or rather drink) fruit! I am going to have to work on some ideas to make them part of my routine more often. Too add some grains, I also had a piece of whole wheat toast with 1/2 teaspoon of Smart Balance Light. Now it's off to work I go!

All together, this meal provided:

Grains: 1 oz whole (toast)

Fruits: 1 cup (banana)

Vegetables: 0

Milk: 3/4 cup (milk)

Meats & beans: 1 oz (peanut butter)

Oils: 1 1/2 teaspoons (peanut butter and Smart Balance)

The cost of this meal was approximately: $0.69

Snack

I had a Fiber One bar as a snack again today. These are so good, and so filling! I'm going to have to go and grab some more while they're still on sale. I bought the Oats & Apple Streusel variety, but they had some others that looked worth trying too. The calories aren't too bad on these either...only 130 for the bar. A perfect snack!

All together, this meal provided:

Grains: 1/2 oz whole

The cost of this meal was approximately: $0.42

Lunch

I made a tuna melt wrap for lunch today. It was one of those rare occasions where I actually wasn't running late before work, so I had the time to get everything together that I needed. I brought a whole wheat tortilla (Mission brand), a can of white tuna in water (pre-drained and put in tupperware to make it less messy), and 2 slices of fat-free American cheese. I melted the cheese on top of about 4 ounces of the tuna in the tortilla, then rolled it up like a burrito. I don't think I have even had a tuna melt before, but I'm really trying to find new inexpensive foods to eat that will satisfy my requirements in the meats & beans group. I also know that I need to include fatty fish in my diet to get those Omega-3's, so this is a good way to fulfill both! The wrap was really good...I wasn't sure how the American cheese would be, but it definitely worked. I also had an ounce (about 15) baked potato chips and an orange. The chips were Archer Farms garlic & rosemary-I picked these up at Target awhile back and haven't been eating them much lately. So good!

All together, this meal provided:

Grains: 1 1/2 oz whole (tortilla)

Fruits: 3/4 cup (medium orange)

Vegetables: 1/2 cup (baked chips)

Milk: 1 cup (American cheese)

Meats & beans: 4 oz (tuna)

Oils: 0

The cost of this meal was approximately: $2.12

Dinner-veggies galore!
I made a pretty simple pasta dinner tonight-1 1/2 cups of whole wheat rotini mixed with a tablespoon of pesto sauce (Classico-from the jar) and a cup of steamed (frozen) mixed peas and carrots. I also had an additional cup of steamed (also frozen) Brussels sprouts on the side, with a teaspoon of Smart Balance Light and a "dash" of Mrs. Dash seasoning. I topped it all off with a little lemon juice and a tablespoon of Parmesan cheese. What a yummy dinner...I never thought I would love Brussels sprouts so much, but I have really taken a liking to them over the past year or so. Even the frozen ones are still pretty good, and nice to have on hand in this form so I can make them any time. Since I already fulfilled my meats & beans requirements throughout the day, I didn't need to incorporate this group in my dinner tonight. The result? A very colorful, and inexpensive dish!
What a long day! I walked on the treadmill at lunch, and work was so busy tonight...I am just ready to go to bed. I was going to try and tackle some Biochem tonight, but my mind is saying, no way! Goodnight!

All together, this meal provided:

Grains: 1 1/2 oz whole (pasta)

Fruits: 0

Vegetables: 2 cups (mixed peas & carrots and Brussels sprouts)

Milk: 1/4 cup (Parmesan cheese)

Meats & beans: 0

Oils: 3 teaspoons (pesto sauce and Smart Balance)

The cost of this meal was approximately: $1.02

How did I do today?
Grains: 6 oz out of 6 oz (all were whole)
Fruits: 1 3/4 cups out of 2 cups
Vegetables: 2 1/2 cups out of 2 1/2 cups
Milk: 2 cups out of 3 cups
Meats & Beans: 5 oz out of 5 1/2 oz
Oils: 4 1/2 teaspoons out of 6 teaspoons

Total cost for the day: $4.26