02/17/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 18. February 2014 13:57

 If you follow my food diary, you will see that I eat a lot of 0% fat Greek yogurt.  It is a taste that you may need to get used to, or tweak a bit until you get used to the difference from standard yogurt, but it’s worth it!

 

The average protein and calories based on a one cup serving of vanilla, low-fat yogurt are 7 and 110 respectively.  0% Greek yogurts stats are 20 grams of protein and 90 calories.  It is a clear winner nutritionally.

It is a great substitute for sour cream and plain yogurt when making dips and sauces or in lunch wraps.  Most of the milk whey is removed when they strain the Greek yogurt (3 times for the process) which is why it seems thicker than yogurt. 

 

I usually add a small bit of water when I open my container and stir it up to achieve the consistency that I like.  I get large containers of Greek yogurt at my warehouse market, and that saves me quite a bit of money for it.  I add a bit of wasabi paste for a spicy wrap sauce, and straight up to blend to make dips.  I add berries to it for dessert, or a non-fat chocolate sauce as a substitute when I want a big bowl of ice cream.  It feels special without all the calories, fat, and a huge bonus of lots of protein!  

 Thursday 02/17/11- Workout Diary:

Pliometrics DVD- 60 minutes

Thursday 02/17/11- Food Diary:

Breakfast-

1 cup organic egg whites ( 120 cal)

whole wheat toast ( 80 cal)

A.M. Snack-

6 organic roasted no- salt almonds (50 cal)

grapefruit ( 40 cal) 

Lunch-

3 1/4 mahi mahi ( 80 cal)

Salad, 1 cup organic spinach, 1 tbls adamame, 3 asparagus, 1/4 cup brocolli slaw, 1 orange sweet pepper (78 cal)

 P.M. Snack-

1/2 cup non fat cottage cheese (80  cal)

Dinner- restaurant- approx. cal. count 

5 oz filet mignon- no sauce(500 cal) 

1/2 sweet potato-dry (121 cal)

 asparagus, no oil, squeeze of lemon(40 cal)

spinach salad, onion, light amount of gorganzola,  light amount of balsamic vinegrette (110 cal)

1 piece bread ( 80 cal)

Dessert:

9 oz of lo fat frozen yogurt( 150 cal) 

TOTAL CALORIES: 1529

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Paula's Healthy Living

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