Using the concepts from MyFitnessPal.com, MyRecipes.com Vanilla Bean Ice Cream, and The Complete Low Fat Cookbook recipes, I made the following recipes. I left a little room for foods outside of what I'm making for flexibility. My aim is to stay within the 1200-1400 calorie range as suggested by most diet programs.
The texture for the vanilla bean ice cream recipe was super creamy but I wanted it thicker so I put it in the freezer and the texture came out better than expected. The flavors were really good but Gimel said it tasted weird and couldn't explain it so I plan on using a non-egg ice cream recipe next month and making it like cookies and cream to see if there is a difference.
Week One
Item
|
Calories
|
Fat
|
Protein
|
Carbs
|
Type
|
Week
|
| Base | 1200 | 40 | 45 | 165 | ||
| 3-banana pancakes (p. 242) | 255 | 1.5 | 9 | 51 | Breakfast | 1 |
| chicken (p. 155) | 210 | 11 | 11 | 11 | Lunch | 1 |
| fudge brownie (p. 226) | 140 | 3.5 | 2.5 | 2.5 | Dessert | 1 |
| Shepard pie (p. 106) | 220 | 7 | 3 | 15 | Dinner | 1 |
| homemade ice cream | 161 | 5.9 | 4.9 | 23.1 | Dessert | 1 |
| extra: rice (1 cup) | 205 | 0 | 4 | 45 | Lunch | 1 |
| Total | 1191 | 28.9 | 34.4 | 147.6 | ||
| Left | 9 | 11.1 | 10.6 | 17.4 | ||
Week Two | ||||||
| 2 | ||||||
| pumpkin & chive muffin (p. 251) | 130 | 4 | 4.5 | 20 | breakfast | 2 |
| carrot cake (p. 234) | 180 | 5 | 4.5 | 30 | dessert | 2 |
| pesto beef salad (p. 44) | 135 | 5 | 8 | 15 | Lunch | 2 |
| Lasagne (p. 58) | 450 | 12 | 15 | 50 | Dinner | 2 |
| fudge brownie (p. 226) | 140 | 3.5 | 2.5 | 2.5 | Dessert | 2 |
| Total | 1035 | 29.5 | 34.5 | 117.5 | ||
| Left | 165 | 10.5 | 10.5 | 47.5 | ||
Week Three | ||||||
| Frittata (p. 222) | 125 | 5 | 8 | 10 | Breakfast | 3 |
| raisin banana apple muffin (p. 251) | 210 | 4 | 4.5 | 40 | Dessert | 3 |
| Moussaka (p. 98) | 175 | 10 | 10 | 15 | Lunch | 3 |
| chickpea curry (p. 200) | 200 | 9 | 8 | 17 | Dinner | 3 |
| extra: rice (1 cup) | 205 | 0 | 4 | 45 | Dinner | 3 |
| fudge brownie (p. 226) | 140 | 3.5 | 2.5 | 2.5 | Dessert | 3 |
| Total | 1055 | 31.5 | 37 | 129.5 | ||
| Left | 145 | 8.5 | 8 | 35.5 | ||
Week Four | ||||||
| 3-banana pancakes (p. 242) | 170 | 1 | 6 | 34 | Breakfast | 4 |
| homemade ice cream | 161 | 5.9 | 4.9 | 23.1 | Dessert | 4 |
| Two-toned potato gnocchi (p. 208) | 255 | 7 | 7 | 40 | Lunch | 4 |
| Japanese style salmon (p. 171) | 225 | 14 | 20 | 0 | Dinner | 4 |
| extra: rice (1 cup) | 205 | 0 | 4 | 45 | Dinner | 4 |
| fudge brownie (p. 226) | 140 | 3.5 | 2.5 | 2.5 | Dessert | 4 |
| Total | 1156 | 31.4 | 44.4 | 144.6 | ||
| Left | 44 | 8.6 | 0.600000000000001 | 20.4 |
