Challenge 1 Day 80

I did my last BFL UBWO this morning!! I am definitely not going to do an extra 2 weeks of BFL workouts. I'm going to play with various exercises to see what I like and what weights I can actually do. Then, when I get back from New York, I'll start a regular routine - fewer reps, heavier weights and HIIT.

apple
cottage cheese
hard boiled egg
coffee w/ cream

chicken breast
black beans

carrots
hard boiled egg

chicken breast
spaghetti squash
creamy Caesar dressing

Calories - 1221
Carbs - 109 (25 fiber)
Protein - 125
Fat - 34
C/P/F Ratio - 35.1/40.4/24.5

Challenge 1 Day 79

I can't believe how much I enjoyed cardio this morning! Go figure.

My wedding rings are loose. I couldn't even wear them a month ago, heck two or three weeks ago. I think cutting out the lunch meat was a good idea, and I've been watching my salt intake a bit better. It's paying off.

apple
cottage cheese
hard boiled egg
coffee w/ cream

scrambled eggs w/ onion & green pepper
toast w/ butter
coffee w/ cream

mashed cauliflower w/ cream cheese
ground chicken

chicken breast
black beans

Calories - 1689
Carbs - 124 (30 fiber)
Protein - 148
Fat - 74
C/P/F Ratio - 28.1/33.7/38.2

Challenge 1 Day 78

Finally, Week 12 is here. I have to say, I never thought I'd see this through. This week, I really need to work on my essay so I can officially enter the Body For Life Challenge. I have so much to do this week, though. I hope I don't say "screw it" and not enter. I've worked hard.

apple
cottage cheese
coffee w/ cream

chicken breast
sweet potato
coffee w/ cream

mashed cauliflower w/ cream cheese
ground chicken

toast w/ butter

Calories - 1516
Carbs - 124 (23 fiber)
Protein - 126
Fat - 64
C/P/F Ratio - 31.4/32/36.6

Week 11

Since I'm not treating today as a Free Day due to last night's dinner, I'll be posting my menu and numbers for the day. I guess I'll also post my weight - up 2.5 from last week. I wasn't going to weigh in but I figured it's better not to pretend. Hopefully, it's just water. I'll be happy to end this challenge at 154.

apple
cottage cheese
coffee w/ cream

sweet potato
chicken breast
coffee w/ cream

carrots
hard boiled egg

fortified french toast

Calories - 1111
Carbs - 124 (26 fiber)
Protein - 102
Fat - 29
C/P/F Ratio - 42.5/34.9/22.6

Challenge 1 Day 76

I am really digging the treadmill! It amazes me how for I've come in 5 weeks, from hating and not even being able to finish a session, to actually looking to the higher levels of exertion.

No numbers because I caved and had Chinese food. My husband has been bugging for it, and I was going to be on my best behavior for the rest of the challenge, then have the Chinese, but I couldn't stand it any longer. I had a bit of candy afterward. At least it wasn't an all day binge. But no more free anything until I leave for NY.

apple
cottage cheese
coffee w/ cream

chicken wrap w/ cheese

tuna sandwich

Chinese takeout and some candy

Challenge 1 Day 75

Crappy day. Unmotivated, unstructured. I worked out, as usual. Got up early. I'm so ready for this challenge to die!!!

apple
cottage cheese
coffee

protein flax pancakes

cheddar cheese

chicken salad w/ lite Italian dressing

carrots

Calories - 1312
Carbs - 102 (19 fiber)
Protein - 121
Fat - 47
C/P/F Ratio - 31/36.8/32.2

Challenge 1 Day 74

More of the same. I've been having a hard time waking up lately. My son was up most of the night with a stuffy nose and cough, so I stayed in bed as long as possible this morning. Got up, did cardio. I was going to put it off but changed my mind. Yay me. Now I need a decent night of sleep.

apple
cottage cheese
coffee w/ cream

baked eggs w/ garlic, onion & green pepper

Myoplex snack bar

apple
cottage cheese
coffee w/ cream

tuna wrap w/ lite Italian dressing

Calories - 1360
Carbs - 122 (19 fiber)
Protein - 125
Fat - 42
C/P/F Ratio - 35.8/36.6/27.7

Challenge 1 Day 73

Having a lousy day. I'm not really hungry, but eating junk.

venison jerky

apple
eggs

apple
venison jerky
coffee w/ cream

cucumber
AdvantEdge bar
venison jerky

shrimp
carrots

Calories - 1207
Carbs - 84 (16 fiber)
Protein - 150
Fat - 32
C/P/F Ratio - 27.3/49.1/23.6

Challenge 1 Day 72

Between the bacon and the frankenfood, I'm retaining enough water to take care of the drought in Georgia.

apple
cottage cheese

carrots
chicken breast

toast w/ butter
coffee
venison jerky

"fried" eggs

venison jerky
nonfat yogurt

Calories - 1510
Carbs - 133 (30 fiber)
Protein - 154
Fat - 57
C/P/F Ratio - 32/37.1/30.8

Challenge 1 Day 71

Got off to a late start. It's been busy in the house and I couldn't measure my dinner. My schedule was all messed up today from the errands and whatnot. I hate that word...

apple
cottage cheese
hard boiled egg

cucumber

protein flax pancakes
coffee w/ cream

cheddar cheese
AdvantEDGE chocolate peanut butter bar

shrimp w/ cream cheese & bacon

Calories - 1932
Carbs - 112 (18 fiber)
Protein - 159
Fat - 97
C/P/F Ratio - 22.9/32.6/44.5

Protein Flax Pancakes

I had to adapt the Golden Pancakes recipe from the Eating For Life cookbook to give me more protein and fiber. Here's what I came up with. It makes a pretty thick batter, and not very sweet. I'll probably add some sugar free Davinci syrup next time to thin and sweeten it a bit. But overall, not bad.

1/2 c (40 g) oats
1/2 c (115 g) cottage cheese
3/8 cup egg substitute
1/4 tsp cinnamon
1/2 scoop (14 g) vanilla protein powder
2 tbs (13 g) golden flax meal

Add all ingredients to blender and blend until smooth. Spoon about 1/4 c batter onto hot griddle, lightly coated with non-stick spray. Makes 4-5 pancakes (1 serving).

400 calories
40 g carbs (8 fiber)
41 g protein
10 g fat

Updated Strength Training Routine

Upper Body Workout

lying dumbbell row - 10, 12.5, 15, 17.5, 15
bent over barbell row - 20

barbell bench press – 17.5, 20, 22.5, 25, 22.5
dumbbell fly - 10

dumbbell shrug- 7.5, 10, 12.5, 15, 12.5
front raise - 7.5

barbell curl - 12.5, 15, 17.5, 20, 17.5
hammer curl – 7.5

lying triceps extension - 7.5, 10, 12.5, 15, 12.5
triceps kickback – 7.5

Lower Body Workout

leg extension – 22.5, 25, 27.5, 30, 27.5
swiss ball squat

lying leg curl – 15, 17.5, 20, 22.5, 20
straight leg dead lift - 20

standing calf raise - 0, 10, 15, 20, 15
reverse calf raise

crunch on ball - 5, 7.5, 10, 12.5, 10
reverse crunch

Week 10

Lost that half a pound I was up last week. Yay, I guess.

I had every intention of not being so free on my free day. Then I got to the Psychic Fair where my paranormal group was presenting (for the first time ever!). They had brownies and chips and cookies and a fantastic hummus dip. So, it's been a carb fest. I swear, next Sunday I will be on my very, very super best eating behavior! Even if I stay at 154 until the end of the challenge, I can live with that.

Challenge 1 Day 69

Today was horrible. I didn't get much sleep last night because my stupid husband didn't come home from the poker game until almost 4 AM. I was up from midnight on, worried sick because I couldn't get ahold of him. Turns out, the game ended at 11:30 and he was gabbing with one of the guys for 4 hours. So I was incredibly pissed off and only got a couple hours of sleep. The last thing I wanted to do this morning was cardio. I was going to put it off until evening, quite possibly until tomorrow. Fortunately, I changed my mind and got it out of the way. I had my best distance, too!

Then, I had my niece and nephew here (they spent the night) and these aren't the easiest kids to be around, so they only made my headache and grumpiness worse. In the early afternoon, I was giving the kids some M&Ms (dark chocolate, my favorite) and I had 4 or 5. I'm not going to put them in my tracker because I'm lazy, but I did cave and have a few. I also bought one of those new Reese's Whipped whatevers. I'm saving that for tomorrow.

apple
cottage cheese

ground chicken
black eyed peas
coffee w/ cream

ground chicken
black eyed peas

steamed broccoli
chicken breast

Calories - 1405
Carbs - 126 (28 fiber)
Protein - 131
Fat - 46
C/P/F Ratio - 35.1/36.3/28.6

Challenge 1 Day 68

Woohoo! The end is near. I can feel it! 13 more workouts and I can stop being so compulsive about tracking everything. I'll still use SparkPeople for my basic tracking, but no more redundant spreadsheet!!! I don't know why I started that stupid thing to begin with.

I finally tried the Golden Pancakes from the Eating For Life cookbook and they were pretty darn good. A little runny though, since I used egg substitute instead of regular egg whites. Next time, I'll either cut the amount of egg sub by 1/8 cup, or I'll add 1/8 cup of protein powder or ground flax. And I will probably leave out the granular Splenda in favor of some sugar free DaVinci syrup.

And I've got to say, I am loving beans. There is no way I could ever give them up. They taste great, are incredibly nutritious, and have fiber. I think I will keep some cooked up at all times.

apple
cottage cheese

EFL pancakes
coffee w/ cream

tuna wrap w/ creamy Caesar dressing & croutons

chicken & black eyed peas stuffed peppers

nonfat vanilla yogurt
hard boiled eggs

Calories - 1505
Carbs - 138 (20 fiber)
Protein - 126
Fat - 49
C/P/F Ratio - 36.8/33.6/29.6

Challenge 1 Day 67

I started working on my BFL Challenge essay and transformation questions. I hate this part. There's nothing I can say that won't sound cheesier than an Atkins side dish. Maybe I won't submit my paperwork. I don't feel like I've made any great strides. I still weigh more than I did in June, when my travels made me gain back about 15 pounds. Damn my crappy willpower!!

apple
cottage cheese

cucumber
hard boiled eggs
black eyed peas
coffee w/ cream

cottage cheese

roast marinated in light Italian dressing
black eyed peas w/ sliced onion & garlic

nonfat key lime yogurt

Calories - 1394
Carbs - 139 (20 fiber)
Protein - 131
Fat - 38
C/P/F Ratio - 39.3/36.9/23.8

Challenge 1 Day 66

I am so ready for this challenge to be over!!! I have to figure out what I'm going to do during the week and a half between the end of this challenge and when I leave for New York. I can't do my time off from working out during that week and a half because I'm saving my break for New York. I know I don't want to do BFL workouts. Maybe I'll play with the resistance bands and practice my HIIT.

apple
cottage cheese
coffee w/ cream

scrambled eggs w/ green pepper & onion

hard boiled eggs
carrots
coffee w/ cream

shrimp
brown rice

cashews

Calories - 1544
Carbs - 123 (14 fiber)
Protein - 129
Fat - 61
C/P/F Ratio - 31.5/33.1/35.3

Challenge 1 Day 65

There was a lesson learned this morning.

Normally, I don't eat before cardio, because it's a rather short workout and I usually do it first thing. Today, I decided to watch a TV show before jumping on the treadmill. That 45 minutes made a huge difference in my energy level. So no more putting cardio off. And if I do, I will eat first.

apple
cottage cheese
coffee w/ cream

scrambled eggs w/ onion & green pepper

shrimp
carrots

acorn squash
lean burger

Calories - 1370
Carbs - 84 (16 fiber)
Protein - 120
Fat - 61
C/P/F Ratio - 24.6/35.1/40.3

Challenge 1 Day 64

I was flying blind yesterday because I didn't want to turn my computer on and track everything. Plus, I was running around like a lunatic, trying to get shopping done and some housework. So, it wasn't my best day, and I knowingly ate some regular white bread. I bought some Wonder Bread Classic for my son last week, because I didn't feel like going all the way to the regular grocery store to buy the double fiber stuff we usually eat. This Wonder Bread is horrible. It tastes like crap and it is so fragile. It falls apart when toasted. I don't like it, and I'll be glad when it's gone.

On to my pathetic menu...

hard boiled eggs

Myoplex chocolate chocolate chip bar

hard boiled egg

apple
cottage cheese

carrots

shrimp w/ cocktail sauce
broccoli

grilled cheese sandwich

Calories - 1935
Carbs - 136 (19 fiber)
Protein - 158
Fat - 89
C/P/F Ratio - 27.6/32/40.4

Week 9

Up half a pound.

We went Christmas shopping in Virginia and didn't eat a home made meal once during the day. We went to a breakfast buffet, a seafood joint, and Taco Bell. It was definitely a free day. I didn't stuff myself, but I ate. Breakfast was the worst. I had some eggs and sausage, which was fine, but the pancakes and french toast with syrup made me want to vomit. That's a good thing - it means I don't like that stuff anymore.

Challenge 1 Day 62

As much as I hate to admit it, that treadmill is really growing on me. I was actually looking forward to it today! What the heck is wrong with me??

In another WTF moment, I've decided to get a heart rate monitor. Or, at least ask for one for Christmas. I measure my pulse immediately after a cardio session, but I'd really like to start keeping track during my cardio, especially since I really need to make my short sessions count. So, I'm researching the best HRM for me. It will probably be a Polar, but I'm not sure which model yet. I don't need anything too fancy, so I'm looking at the F4.

apple
cottage cheese
coffee w/ cream

chicken & pasta w/ Caesar

cottage cheese

tilapia topped w/ mayo/mustard sauce
carrots

hard boiled eggs
coffee w/ cream

Calories - 1402
Carbs - 127 (18 fiber)
Protein - 129
Fat - 48
C/P/F Ratio - 34.9/35.4/29.7

Challenge 1 Day 61

I was a bit scared to do my UBWO today because of my back, especially the bent over barbell row, but all went very well. I have to say, though, this challenge won't be over soon enough!! I'm to the point where I want to start skipping exercises, or just do them half-heartedly. I'm not, but I think about it every rep!! So I'm glad there's a change coming up. I've been spending lots of time reviewing various fitness sites and message boards, trying to figure out just the right routine for me to start my next segment. I'm getting close, I think.

Food was carby today. I have 2 bags of dark chocolate M&Ms and a bag of candy corn in the house, and I've not even been tempted. The multigrain Wheat Thins, on the other hand, smell really freaking good!

apple
cottage cheese
coffee w/ cream

pasta & chicken w/ creamy Caesar dressing

carrots
cottage cheese
hard boiled egg

Cajun catfish
sweet potato
coffee w/ cream

Calories - 1506
Carbs - 143 (19 fiber)
Protein - 129
Fat - 50
C/P/F Ratio - 37.4/33.5/29.1

Challenge 1 Day 60

In the interest of full disclosure, I ate another cup of rice after I blogged last night. Sometimes, I plan out what I'll eat and stick to it, so I can get my post up early and turn off the computer. Last night, I didn't stick with it. It would have been an all out binge if there'd been any junk food in the house. I messed up my back somehow and yesterday it got suddenly worse. It's always been a bit sore, but last night as I was making dinner, the pain spread and intensified. It hurt to walk and sometimes breathe. I think I may be doing my deadlifts wrong.

So, I'm still in a lot of pain today, especially when I move wrong or quickly. I did not do my cardio when I woke up and that is really bothering me. At what point is an injury too bad to work through? When do you just suck it up and do it? I know I'll make up for it if I miss today (either tomorrow after UBWO or Sunday on my free day) but it still ticks me off that I didn't do it as usual. I know - consistency, not perfection. I'll get over it, once I get that 20 minutes in.

I love the Draft/Save Now feature of Blogger! It's been 6 hours since I wrote my first two paragraphs and I am very happy to report that I am feeling a million times better and I did my cardio!!! Eating has sucked a bit because I've been hungry but didn't want to move around too much.

apple
cottage cheese
coffee w/ cream

apple
cottage cheese

hard boiled egg
carrots

coffee w/ cream
nonfat vanilla yogurt

ground turkey
green pepper, onion, garlic

tuna sandwich

Calories - 1562
Carbs - 142 (22 fiber)
Protein - 146
Fat - 53
C/P/F Ratio - 34.9/35.9/29.2

Challenge 1 Day 59

Whoohooo, only 24 more days to go!!!! I can't believe I've stuck with this.

toast w/ butter

apple
cottage cheese
coffee w/ cream

tuna & cucumber salad
hard boiled egg

brown rice
bottom round stew meat

Calories - 1403
Carbs - 120 (17 fiber)
Protein - 115
Fat - 53
C/P/F Ratio - 33.8/32.5/33.7

Challenge 1 Day 58

Great cardio this morning! I was able to bump up my starting pace a bit, so yay for me! Food was good, too. I think I'm going to start experimenting with oatmeal a bit, for pancakes. I miss pancakes.

apple
cottage cheese
coffee w/ cream

baked eggs w/ onion & green pepper

whole wheat pasta
chicken breast
Caesar dressing

carrots
cottage cheese

pork ribs
broccoli

Calories - 1538
Carbs - 121 (17 fiber)
Protein - 162
Fat - 49
C/P/F Ratio - 30.8/41.1/28.1

Challenge 1 Day 57

Good day. I really felt the burn during my UBWO. Biceps curls make me want to cry. I used to think my triceps were my weakest muscle but I was wrong. Only 5 more UBWOs to go!!!!!

Food was good, too. I think I ate pretty well. I'm loving my whole wheat pasta and chicken Caesar lunches!!

apple
cottage cheese

hard boiled eggs

coffee w/ cream
whole wheat pasta
chicken breast
Caesar dressing

coffee w/ cream
cottage cheese

cube steak
carrots

Calories - 1497
Carbs - 113 (15 fiber)
Protein - 156
Fat - 50
Ratio - 29.7/41/29.3

Week 8 was good to me!

I lost everything I gained a couple weeks ago, plus 1.5 more! I did measure, and I'm down in most areas. Since Week 4, I've lost:

Weight - 4 pounds
Neck - 0.5 inches
Chest - 1 inch
Rib Circumference - 1 inch (but since I was up 1 inch last time...)
Waist - 1.5 inches
Belly - 1.75 inces
Hips - 2 inches
Thighs - 0 inches (R), gained 0.5 inches (L)
Calves - 0 inches (R), 0.5 inches (L)
Biceps (flexed) - 0.25 inches(R), 0.25 inches (L)
Triceps (gotta measure those batwings!!) - 0 inches (R), 0.25 inches (L)
Forearm - 0 inches (R), 0.25 inches (L)
Wrists - 0.25 inches (R), gained 0.25 inches (L)



I reread Tom Venuto's Burn the Fat, Feed the Muscle and I have decided that I'm definitely not doing another BFL challenge. I'm going back to BFFM because it's more flexible, but since the programs are very similar, I'll still be eating things from Eating For Life. I'm also going to take a different strength training approach (fewer reps, heavier weights) and do true high intensity interval training. I'm really looking forward to it, and I'll still do things in 12-week blocks. Nothing will change here, as far as blogging.

Challenge 1 Day 55

I didn't sleep very well last night, so I was really tired when I got up for cardio this morning. I made an honest effort, but it didn't feel as intense as it usually does. I can't wait until this challenge is over so I can stop doing the intervals and switch to true HIIT. Since I also woke up later than usual, eating got off to a late start.

apple
cottage cheese
coffee w/ cream

chicken & pasta w/ Caesar dressing

cottage cheese

london broil
mashed butternut squash

Calories - 1619
Carbs - 147 (12 fiber)
Protein - 152
Fat - 51
Ratio - 35.5/36.8/27.8

Challenge 1 Day 54

I am so ready for this challenge to be over!!! I am sick of logging my food in the spreadsheet and SparkPeople. Once this is over, I'm not using the spreadsheet any more. It's ridiculously redundant. I'll make up a new one just for weight and measurements, that's more detailed than Spark offers.

Food was good, I think. I don't usually have fruit right before bed, but the only other choice was candy.

cottage cheese
apple

cottage cheese
apple
coffee w/ cream

baked eggs w/ onion & green pepper, parmesan cheese
coffee w/ cream

pork rinds

carrots
tuna w/ mayo & mustard

chicken
mashed cauliflower w/ cream cheese

apple
cottage cheese

Calories - 1667
Carbs - 127 (18 fiber)
Protein - 168
Fat - 53
Ratio - 30.7/40.5/28.8

Challenge 1 Day 53

I changed the incline of the treadmill so I'm now walking/jogging flat instead of at an incline. Much better. I don't feel like my heart is going to burst out of my head and my head is going to pop off by the time I finish my last set of intervals. I'll try to increase the incline before the end of the challenge.

Food was so-so today. I didn't eat much, because I got a late start with breakfast, and my afternoon meal was interrupted. I did have the most fantastic chicken & pasta lunch though!!

apple
cottage cheese
coffee w/ light cream

whole wheat pasta
baked chicken breast
light creamy Caesar dressing

carrots
cottage cheese

tilapia w/ homemade tartar sauce
spaghetti squash w/ sliced onions

That's it. I have a massive headache so I'm going to bed.

Calories - 1287
Carbs - 124 (18 fiber)
Protein - 139
Fat - 33
Ratio - 36.8c/41.2p/22f

Challenge 1 Day 52

Good day, overall. It's getting late so I'm just going to post today's menu. I switched to light cream in my coffee.

apple
cottage cheese
coffee w/ cream

egg mates w/ green pepper, onion, garlic, cheese

ground turkey
carrots

chicken sandwich (wheat & fiber bread)
coffee w/ cream

cottage cheese

Calories - 1530
Carbs - 106 (14 fiber)
Protein - 172
Fat - 50
Ratio - 27.1c/44p/28.9f

Challenge 1 Day 51

There's a reason cardio on the treadmill was kicking my ass. I had the incline as steep as it would to. The incline has to be changed manually, by pulling out pins in the legs and raising or lowering the base. I have been walking uphill for a week. No wonder it sucked. Now, I have to decide whether I should put it flat or leave it alone, since I can do the 20 minutes BFL-style.

Food was really good today. I'm moving back into lower carb, and I hope to get down to about 100 grams of carbs per day. There is no way I will ever be super strict about carbs. I still have nothing against plans such as Atkins, but I'm too impatient to follow the carb ladder and don't want to give up rice and beans. Especially beans, now that I've rediscovered them. So I'm basically going to try portion control and common sense, with some lower fat products (low fat cream cheese, mayo, and cream mainly). I've also decided that I want to enjoy desserts now and then, and I don't really care which plan the recipe comes from. If it's low carb, great. If it's low fat, great. As long as it tastes good and I don't eat the whole damn thing, I'm fine. I'm not in a hurry to lose the weight.

apple
cottage cheese
coffee w/ cream

tuna salad

ground turkey
steamed cauliflower & broccoli

15 bean soup w/ beef
coffee w/ cream

colby cheese

Calories - 1745
Carbs - 120 (38 fiber)
Protein - 155
Fat - 71
Ratio - 27.6c/35.7p/36.7f

15 Bean Soup is to die for!!!!

I bought a one-pound bag of dry beans for 15 Bean Soup. Per half cup:

120 calories
1 g fat
20 g carbs (9 fiber!!!!!!!!!)
8 g protein

It comes with a packet of seasoning.

I soaked the beans overnight, then drained and rinsed. Simmer for about 90 minutes. I then added them to the slow cooker, which had some cut up chunks of lean beef in about 8 ounces of tomato sauce. Stir in the seasoning packet and cook on low until the meat is very tender.

This is the best comfort food ever!!! I wish the weather were a bit colder because this really would have hit the spot! I can't wait to make it again.

Mashed Winter Squash

I use butternut, acorn, and buttercup squashes to make these recipes. It's quick and easy and usually pretty tasty.

First, I cook up the squash, same way for any variety:

Cut in half with large knife. Scoop out seeds. Place in microwave-safe baking dish, with cover if possible. If you don't have a cover, use plastic wrap to cover the squash. Microwave for 6-10 minutes, depending on the size of the squash. You want the "meat" to be fork tender. I usually let it cool a bit, then scoop as much of the insides as possible into a large bowl. Then I add any (or all) of the following, depending on what I have in stock:

1/4 cup cream
1/4 cup sour cream
1 large egg
1/4 cup mayonnaise

Mix it all really well, with beaters or potato masher.

You can also add spices, such as garlic powder, onion powder, seasoned salt, adobo, sazon, whatever you like. If I don't use any of the seasonings, I'll top it with brown sugar. If I use seasonings, I top it with grated parmesan cheese.

After everything is mixed, I pour it into a casserole dish and bake at 350F for 25-30 minutes.

Challenge 1 Day 50

I was wrong. Mark it down, folks. It's a rarity that I admit error. Yesterday I said I was out of bagels and English muffins when, in fact, there was 1 English muffin left. So I ate that this morning to get rid of it. Now, I am out of bagels and English muffins. If I need a bread, I'll make a flax wrap/muffin or use the double fiber wheat bread we keep around.

apple
cottage cheese
coffee w/ cream

eggs ("fried" in non-stick spray)
English muffin

salad w/ ground turkey

carrots
cottage cheese

mashed butternut squash
round steak
coffee w/ cream

Calories - 1671
Carbs - 111 (17 fiber)
Protein - 144
Fat - 76
Ratio - 26.1c/33.8p/40.1f