Shopping staples

These are things I normally have in house. (store bought items)

 

Shrimp Chowder

Ingredents
1 can cream of mushroom soup                  
1 can cream of potato soup
1 1/2 cup  mixed veggies                           
2 cups of chopped up potatoes
3/4 bag of small shrimp (cooked)              
1 1/2 c skim milk
FF cheddar cheese (for top)                       
dried onion and garlic powder

Directions
Mix milk and soup in big pot. Bring to boil. Mix in rest of ingredents. Cook until potatoes are done. about 30 minutes. Serve. (I used a soup ladle to dish out. I got 15 ladle fulls. I used 2.5 for bowl full.That is what nutrition value is for.) I topped with 1/8c of cheese. Can do this with or without the shrimp. Tasted fine without it, just wanted the extra protein.

Nutritional Value
Serving Size 2.5 ladle fulls        Number of servings 6
Calories 184      Fat 2.3g    Cholesterol 90mg      Sodium 880mg    Carbohydrates 27g    Sugars 6g    Protein 14g

my go to foods

For a while now, I have been just having a cheese stick for breakfast. Sometimes in my lunch or later snack too. I have the Cheeseheads Light Cheese Sticks. They are 60 calories, 25 cals from fat, 2.5g fat, 1.5g sat fat, 10mg cholesterol, 230mg sodium, 1g carbohydrate, and 8g protein.

For my evening snack I normally have some Prairie Farms Low Fat Cottage Cheese. 1/2 cup is a serving. 90 calories, 20 cals from fat, 2.5g fat, 1.5g sat fat, 15mg cholesterol, 450mg, sodium, 5g carbohydrates, and 13g protein. They also have the 1/2 cup individual cups for eating on the go!

I also do the precooked chicken as i posted in my other post. 3 oz chicken 100 calories, 15 cals from fat, 2g fat, .5g sat fat, 50mg cholesterol, 470mg sodium, 1g carbohydrate, and 21g protein!

For dinner  often make Sawi or talipia. get it frozen from walmart. Just put in baking dish and top with some old bay seasoning. YUMM! bake eat. Swai 1 4oz filet is 70 calories, 2g fat, 1g sat fat, 45mg cholesterol 290mg sodium, <1g carbohydrates, and 15g protein.   The Talipia 1 4oz filet is 100 calories, 25 cals from fat, 2.5g fat, 1g sat fat, 40mg cholesterol, 75mg sodium, <1g carbohydrates, and 20g protein.

For lunches I like to make Turkey Roll Ups. I use 2 slices of the Great Value (walmart brand) Fat free turkey breast. (the perfect shape) 1 cheese stick, and a bit of horseradish mustard.  Totals 115 calories, 2.5g fat, 5g carbohydrates, and 18g protein.

Ill be adding more when I can. you can also click on the recipe label on the right side of the page for more.

Some recipes I love!!

This one I got from bandedwendy. MY ABSOLUTE FAVORITE!!


This one would be good on a bed of brown rice with some teriaki sauce. That is how the frozen meal thing was, but I edited it around a bit. yummm!

Mushroom Pizza  174.5 Cals  11.1 Protein

Egg White Omlet w/ turkey sausage and FF sprinkle cheddar cheese

118 cals 21.2 protein

Also do goat cheeses instead of cheddar which is 150 cals 16.5 protein

Most the time I only eat 1/2, sometimes more.

Ill post more soon!