Lisa Covey's Food Logs
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 1 cup of mixed berries (raspberries, blackberries, blueberries)
- 9 nuts
Lunch:
- 3 ounces of deli mean (2 slices ham, 2 slices turkey)
- 1 medium salad (spinach + spring mix, cucumber, bell peppers,
broccoli, cauliflower, slivered almonds + lite raspberry/walnut
vinegarett)
Snack:
- 1 orange
- 6 nuts
Dinner:
- 1 medium chicken breast (~4/5 blocks)
- 10 spears of asparagus
- 1/2 cup of wheat pasta with chicken gravy sauce
- 1 beer + 1 jack and coke (monday... heh heh)
TUESDAY:
Breakfast:
- 2 hard boiled eggs
- 1 cup of mixed berries (raspberries, blackberries, blueberries)
- 9 nuts
Lunch:
- 3 ounces of deli mean (2 slices ham, 2 slices turkey)
- 1 medium salad (spinach + spring mix, 1/2 avocado, bell peppers,
broccoli, cauliflower, slivered almonds + lite raspberry/walnut
vinegarett)
Snack:
- 1.5 cups of grapes
- 6 nuts
Dinner:
- 1 small chicken breast + 1/3 cup of steak (~4/5 blocks)
- stir fry with carrots, bell peppers, broccoli, snap peas, celery in
terriyaki + ginger sauce
- 1/2 cup of brown rice
WEDNESDAY:
Breakfast:
Breakfast:
- 2 hard boiled eggs
- 1 cup of mixed berries (raspberries, blackberries, blueberries)
- 9 nuts
Lunch:
- Chicken + steak + veggies stir fry left overs (~1.5 cups total)
- 1 slice of deli turkey
Snack:
- 2 slices of turkey + 2 slices of ham (deli)
- ~15 sugar snap peas (raw)
- 6 nuts
Dinner:
- ~15 sauteed shimp in garlic with parsley, lemon juice, and chicken
broth
- 1 cup of wheat pasta
- 1 gin and tonic
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 1 cup of mixed berries (raspberries, blackberries, blueberries)
- 9 nuts
Lunch:
- large salad with crab: 3 oz crab meat + spinach/spring mix + 1/4
avocado + slivered almonds + broccoli + cauliflower + snap peas + lite
raspberry walnut vinegarette
Snack:
- 1 cup of grapes
- 2 slices of ham + 2 slices of turkey
- 6 nuts
Dinner:
- chicken wrap - 3 oz grilled chicken + 1/4 cup of black beans +
salsa + 1/4 cup of rice + sprinkle of cheese in wheat tortilla
Lisa Covey
Breakfast:
- 1 hard boiled egg
- 1/2 cup of mixed berries
Lunch
- 2 hard boiled eggs
- 2 slices ham + 2 slices turkey
- 1 pear
- 9 nuts
Snack:
- none
Dinner:
- 4 blocks pork cooked in olive oil
- 1 and 1/2 cups of yellow squash and zuccinni with garlic and cooked
in butter
> > - 1 gin and tonic- Hide quoted text -
>
> - Show quoted text -
Lisa Covey
Breakfast:
- 1 piece of swiss cheese
- 1 slice of ham
Lunch:
- 1/2 chicken salad sandwich on 9 grain break with cucumber and
sprouts
- 1 cup of minestrone soup
Snack:
- 2 slices of ham
- 1/2 cup of pistaccio nuts
- 1/2 cup mixed berries
Dinner (cheat-ish):
- burger: 1/2 wheat bun + ground beef + swiss cheese + lettuce +
avocado + bacon + mustard
- small side salad
- 2 beers
> > - Show quoted text -- Hide quoted text -
Lisa Covey
Breakfast:
- 2 scrambles eggs
- 2 slices of ham
- 1 glass OJ
Snack:
- ~10 pistaccio nuts
- 2 slices of ham
- handful of mixed berries
Lunch/Dinner:
- 1 large grilled chicken and crab salad: spinach/springmix +
cauliflower + broccoli + slivered almonds + 3 ounces of grilled
chicken + 2 ounces of crab + dressing
Lisa Covey
(sick day)
Breakfast:
- 1 hard boiled egg
- 1 slice of ham
Lunch:
- 3 ounces chicken breast
- 1/4 avocado
Dinner:
- 3 ounces pork
- 3/4 cup of sauteed zuccini and yellow squash in garlic and butter
Lisa Covey
(sick day #2)
Breakfast:
- 1 hard boiled egg
- 1 pear
- 3 nuts
Lunch:
- 1 hard boiled egg
- 2 slices of ham
- handful of grapes
- 3 nuts
Dinner:
- chicken breast ~4 ounces with buffalo sauce
- small salad
- hot tea
Lisa Covey
Breakfast:
- 1 hard boiled egg
- sugar snap peas
- handful of grapes
- 4 nuts
Lunch:
- 1 slice of turkey
- 3 ounces of chicken breast
- sugar snap peas
- handful of grapes
- 4 nuts
Dinner:
- 1 avocado
- 1 can of tuna with small amount of no fat mayo + mustard + relish +
pepper
THURSDAY 01/14/10
Breakfast:
- sugar snap peas
- handful of grapes
- 3 nuts
Lunch:
- 3 ounces of grilled chicken breast
- medium salad: lettuce + broccoli + peas + 1 hard boiled egg +
sunflower seeds + dressing
Snack:
- ~8 shrimp
- ~10 pistaccio nuts
Dinner:
- ~5 ounce steak
- 2 cups of cooked broccoli
- steak sauce
Lisa Covey
(sick lingers... no appetite today... bad for eating little protein)
Breakfast:
- handfull of blueberries
- handful of dried cereal
Lunch:
- 1 cup of sugar snap peas
- 1 cup of grapes
- ~10 nuts
Dinner:
- 3 ounces of chicken salad
- cucumber slices
- sprouts
- 1 cup of garden vegetable soup
Lisa Covey
Breakfast:
- 2 fried eggs in butter
- 2 slices of ham
Lunch:
- ~10 grilled shrimp with mexican salsa on top (tomato sauce +
jalepanos + lime juice + unions + garlic)
- 2 grilled jalepanos + bacon
- 1 chocolate chip cookie
Dinner:
- large salad: spinach/spring mix + broccoli + cauliflower + 1/2
avocado + 2 ounces crab meat + 2 ounces grilled chicken + dressing
Lisa Covey
Breakfast:
- 3 fried eggs in olive oil
- 1 strip of bacon
Lunch:
- 1 hard boiled egg
- 2 slices of ham, 2 slices of turkey
- 1 cup of grapes
Dinner:
- ~3 ounces of beef in oyster sauce
- 1 cup of broccoli
- 1/4 cup of rice
MONDAY:
Breakfast:
- 2 hard boiled eggs
- 1 cup of mixed berries (raspberries, blackberries, blueberries)
- 6 nuts
Lunch:
- ~1 ounce of beef + ~2 ounces of chicken in oyster sauce
- 1/2 cup of broccoli
- 3 nuts
Snack:
- 1 banana
- handful of grapes
- 4 nuts
Dinner:
- 4 small chicken lettuce wraps: ground chicken and tofu + carrots +
cabbage + ginger sauce
TUESDAY:
Breakfast:
- 2 hard boiled eggs
- 1 cup of mixed berries
- 6 nuts
Lunch:
- 3 slices of ham, 2 slices of turkey
- 1 large salad: spinach/spring mix + cauliflower + broccoli +
slivered almonds + 1/2 avocado + celery
Snack:
- 1 pear
- 4 nuts
(need to get some protein in at snack time)
Dinner:
- 1 medium chicken breast (grilled)
- ~10 spears of asparagus
Lisa Covey
(no workout - worked late)
Breakfast:
- 2 hard boiled eggs
- 2 tablesnppons of craisens
- 4 nuts
Lunch:
- ~ 3 ounces of pork
- 1 cup of cooked broccoli
- 4 nuts
Snack:
- 1 protein bar
- 1 orange
- 4 nuts
Dinner:
- 3 ounces of chicken with BBQ sauce
- ~10 spears of asparagus
Lisa Covey
Breakfast:
- 1 cup of mixed berries
- 1 hard boiled eggs
- 4 nuts
Snack:
- 1 hard boild egg
- 4 nuts
Lunch:
- 2 slices of ham, 3 slices of turkey
- handful of grapes
- 4 nuts
Dinner:
- 8 pieces of sushi
- cucumber salad
- miso soup
> ...
>
> read more »- Hide quoted text -
Lisa Covey
(off work - workout at 9-10:30)
Breakfast/Lunch:
- 1 hard boiled egg
- 1 can of tuna: 1 tblspn of lite mayo + spicy brown mustard + relish
+ pepper
- 1 cup of grapes
Snack:
- spinach lobster dip with tortilla chips
Dinner:
- 7 ounce filet mignon
- ~4 potatoe slices
SATURDAY 01/23/10
Breakfast:
- 2 eggs over hard cooked in olive oil
- 2 slices of bacon
Lunch:
- can of tuna: 1 tblspn of lite mayo + spicy mustard + relish + pepper
- 1 cup of broccoli and cauliflower raw
Dinner:
- seafood stew: clams + muscles + shrimp + scallops in red sauce
- 2 glasses of red wine
SUNDAY 01/24/10
Breakfast:
- 2 eggs scrambled
- 1 morning star sausage veggie patty
- 2 slices of bacon
- 1 cup of orange juice
Lunch:
- ~10 pistaccios
- 2 slices of turkey + 2 slices of ham
- 1/2 cup cauliflower raw
Dinner:
- 4 ounce steak grilled
NEW VEGGIE HOMEWORK:
- Bok Choy:
Stir fry bok choy in garlic and ginger:
Ingredients
1 tablespoon olive oil
2 cloves garlic, minced
1 tablespoon minced fresh ginger
8 cups chopped fresh bok choy
2 tablespoons reduced-sodium soy sauce
Salt and ground black pepper
Directions
Heat oil in a large skillet over medium heat. Add garlic and ginger
and cook 1 minute. Add bok choy and soy sauce cook 3 to 5 minutes,
until greens are wilted and stalks are crisp-tender. Season, to taste,
with salt and black pepper.
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 1/2 cup of black berries
- 5 nuts
Lunch:
- 3 slices of ham, 2 slices of turkey
- 5 nuts
- handful of grapes
Snack:
- 2 slices of ham
- 4 nuts
- 1 pear
Dinner:
- tuna burger with lettuce wrap instead of bun with spinach and ginger
sauce
TUESDAY:
Breakfast:
- 2 hard boiled eggs
- 1/2 cup of black berries
- 5 nuts
Lunch:
- tuna burger with lettuce wrap instead of bun with sprouts
Snack:
- 1 orange
- hand size of beef jerkey
- 5 nuts
Dinner:
- chicken salad sandwich on wheat bread with cucumber and sprouts (at
work - no choice but sandwich for food, tried to keep it as healthy as
possible)
- 1 sprite (ugh)
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 4 nuts
- ~10 blackberries
Lunch:
- 2 slices or turkey, 2 slices of ham
- large salad: spinach/spring mix + cauliflower + broccoli + 1/2
avocado + almond slivers + lite walnut raspberry dressing
Snack:
- hand size of beef jerkey
- 4 nuts
Dinner:
- elk burger patty on lettuce wrap with red wine tomato sauce
- cooked broccoli, cauliflower, snap peas
- 1 glass of red wine
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- ~10 blackberries
- 4 nuts
Lunch:
- 2 slices of ham, 2 slices of turkey
- raw cauliflower and snap peas
- 1 slice of cake (cheater! co-worker bday... bad girl)
Snack:
- raw cauliflower and snap peas
- hand size of beef jerkey
Dinner:
- ~10 pistaccio nuts
- 1 elk burger patty only with spicy mustard for dipping
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 5 nuts
Lunch:
- 1 large salad: spinach/spring mix + 1/2 avocado + slivered almonds +
cauliflower + celery + lite paspberry walnut vinegerette
- 2 slices of ham, 2 slices of turkey
Snack:
- hand size of beef jerkey
- 4 nuts
- 1 orange
Dinner:
- baked chicken wrapped with ham
- 1/2 cup of grilled small potatoes with gravey sauce
- 2 glasses of red wine
SATURDAY 01/30/10
Breakfast:
- 1 hard boilbed egg
- 1 slice of ham
- 1/2 cup of blueberries
Lunch:
- tuna burger on lettuce wrap with sprouts and ginger sauce
- 4 tortilla chips
Snack:
- 5 nuts
- hand size of beef jerkey
Dinner:
- 3 ounces of beef with 2 cups of broccoli in soy oyster sauce
- 1 spring role with veggies and shrimp
- 2 glasses of red wine
Lisa Covey
Breakfast:
- bowl of cereal with non-fat milk
Lunch:
- 1 ounce of beef in oyster sauce
- 1 cup of broccoli
- 3 ounces of tuna with relish, pepper and lite mayo
Snack:
- 1 slice of ham
- 6 pistaccio nuts
Dinner:
- 5 ounces of round roast in cream of mushroom, union, garlic sauce
- 6 asparagus spears with olive oil and sprinkle of parmesian cheese
- 1 spoon full of brown rice
Lisa Covey
Breakfast:
- 1 hard boiled egg
- 5 nuts
- handful of blackberries
Snack:
- 5 nuts
Lunch:
- 2 slices of ham, 2 slices of turkey
- 1 medium salad: spinach/spring mix + broccoli + cauliflower + 1/2
avocado + lite raspberry walnut vinegarette
Snack:
- palm size of beef jerkey
- 5 nuts
- 1 cup of grapes
Dinner:
- SPAGHETTI SQUASH!! (So good!) with ground beef and tomato sauce with
spices and garlic
(if you were a pasta eater here is a GREAT replacement! you can have
your spaghetti again :)
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 1 pear
- 5 nuts
Lunch:
- 3 ounces of beef roast
- 1 salad: spinach/spring mix + cauliflower + broccoli + 1/2 avocado
Snack:
- 1 slice of ham, 1 slice of turkey
- 5 nuts
- 1 cup of grapes
Dinner:
- 4 ounces of buffalo steak
- yellow squash + zuccini sauted in garlic and olive oil
WEDNESDAY 02/03/10
Breakfast:
- 2 hard boiled eggs
- 1/2 cup of blackberries
- 5 nuts
Lunch:
- 2 ounces of beef roast
- 1 salad: spinach/spring mix + crab meat + 1 hard boiled egg +
broccoli + sprouts
Snack:
- 1/2 palm size of beef jerkey
- 1 cup of grapes
- 4 nuts
Dinner:
- 1 wedge salad: 1/4 head of lettuce + 2 slices of bacon + blue cheese
crumbles
- 2.5 ounces of buffalo steak
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 1/2 cup of blackberries
- 5 nuts
Lunch:
- 2 slices of ham, 2 slices of chicken breast
- 1 grapefruit
Snack:
- 1 pear
- 5 nuts
- palm size of beef jerkey
Dinner:
- stir fry with chicken, steak, broccoli, and asparagus in soy ginger
sauce
- 1 brownie
Lisa Covey
(snowboarding at snowbowl... shitty eating day)
Breakfast:
- 2 hard boiled eggs
- ~10 blackberries
- 1 starbucks frappuccino
Lunch:
- cheeseburger
- gatoraid
Snack:
- protein bar
Dinner:
- spaghetti and meatballs
SATURDAY 02/06/10
Breakfast:
- 1 hard boiled egg
- 1 pear
Lunch:
- 3 ounces chicken breast
- 6 cocktail shrimp
- 1 cup of cooked broccoli
Dinner:
- 10 mixed nuts
- 4 slices of turkey
- 1 glass of wine
Lisa Covey
(superbowl sunday)
Breakfast:
- 2 fried eggs
- 1 slice of bacon
- 2 morning star veggie sausages
- 1 slice of cinnonmon toast
Lunch:
- 4 paleo italian meatballs from mark's daily apple website (primal
diet)
Snack:
- 4 corona lites with lime
Dinner:
- 2 strips of carne asada from mark's daily apple website (primal
diet)
- ~10 pistaccio nuts
MONDAY 02/08/10
Breakfast:
- 2 hard boiled eggs
- 5 nuts
Lunch:
- 3 paleo italian meat balls
- 1 salad: spinach/spring mix + broccoli + slivered almonds + crab
meat
Snack:
- 3 slices of turkey
- 1 cup of grapes
- 5 nuts
Dinner:
- thai chicken lettuce wraps: chicken breast + sprouts + onion + plum
sauce + garlic + carrots + lettuce wraps + soy sauce
- ~10 pistaccio nuts
- 1 glass of red wine
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 1 grapefruit
- 5 nuts
Lunch:
- 1 paleo italian meatball
- 5 nuts
- 2 slices of turkey
Snack:
- 1 palm size of beef jerkey
Dinner:
- 8 pieces of sushi role
- 2 bite size of jalepaneo with spicy tuna
WEDNESDAY 02/10/10
Breakfast:
- 2 hard boiled eggs
- 5 nuts
- 1 cup of hot chocolate with water not milk
Lunch:
- 2 slices of turkey, 2 small slices of ham, 1 slice of chicken breast
- ~15 baby carrots
- 5 nuts
Snack:
- palm size of beef jerkey
- 5 nuts
Dinner:
- 2 fried eggs
- 1 morning star veggie sausage patty
- 1 slice of toast with peanutbutter
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 5 nuts
Lunch:
- 2 slices of ham, 2 slices or turkey, 2 slices of chicken breast
- 5 nuts
- ~15 carrots
Snack:
- palm size of beek jerkey
- 5 nuts
- 1 grapefruit
Dinner:
- spaghetti squash with spaghetti meat sauce (~2.5 cups total)
- ~5 pistaccios
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 6 nuts
Lunch:
- 2 slices of ham, 2 slices of turkey
- 1 medium salad: spring mix/spinach + cauliflower + broccoli +
slivered almonds + raspberry walnut vinegarette
Snack:
- palm size of beef jerkey
- 6 nuts
Dinner:
- spaghetti squash and ground beef with spaghetti sauce: ~ 2 cups
FRIDAY 02/12/10
Breakfast:
- 2 hard boiled eggs
- 6 nuts
- 1 grapefruit
Lunch:
- 1 cup of spaghetti squash with ground beef and spaghetti sauce
Dinner:
- seafood gumbo: crab + shrimp + crawfish + 1/4 cup of rice with
seafood sauce (not creamy)
- 1 beer
- 1 glass of wine
SATURDAY 02/13/10 (sedona)
Breakfast:
- none
Lunch:
- 1 large salad: spinach/spring mix + dried cranberries + apples +
grapes + turkey + pecan nuts + balsamic vinegarette
Dinner:
- 2 baked oysters: topped with spinach + garlic + bacon + parmesan
- 1 cup of seafood chowder
- 6 lobster raviolis + 1/2 lobster tail
- 1/4 cup of chocolate mousse
- 1 glass of white wine
SUNDAY 02/14/10 (sedona)
Breakfast:
- 3 egg omlet with ham + pinch of cheese
- 2 slices of bacon
- 2 morning star veggie sausages
Lunch:
- 8 pieces of sushi
- 1 cup of miso soup
- 1 fruity mixed drink
Dinner:
none
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- ~15 blackberries
- 5 nuts
Lunch:
- 2 slices of ham, 2 slices of turkey
- 1 cup of grapes
- 5 nuts
Snack
- palm size of beef jerkey
- 5 nuts
Dinner:
- 8 asparagus spears
- 2 ounces of turkey + 2 ounces of beef in terriyaki ginger sauce
- 1 small brownie
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- ~15 blackberries
- 5 nuts
Lunch:
- 2 slices of ham, 2 slices of turkey
- 1 salad: springmixspinach + slivered almonds + broccoli +
cauliflower + raspberry vinegarette dressing
Snack:
- palm size beef jerkey
- 5 nuts
- 1 cup of grapes
Dinner:
- 4 ounces of pan seared pork chops with grill seasoning
- 1.5 cups of broccoli
- ~10 pistaccio nuts
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- ~15 blackberries
- 5 nuts
Lunch:
- 2 slices of ham, 2 slices of turkey
- 3/4 orange
- 5 nuts
Snack:
- 5 nuts
- palm size of beef jerkey
Dinner:
- 4 ounce tuna burker on lettuce wrap with ginger sauce
- ~20 edamame
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 2 tablespons of peanut butter
Lunch:
- tuna burger in lettuce wrap with sprouts
- 1/2 cup of grapes
Snack:
- 2 slics of ham, 1 slice of turkey
- 5 nuts
Dinner:
- pork chops and steak in an orange terriyaki sauce with broccoli,
zuccini, onion, yellow squash, edamame, bell peppers
- 1 glass of red wine
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 6 nuts
Lunch:
- 2 slices of ham, 2 slices of turkey
- 1/2 avocado
Snack:
- 2 ounces of calamari with lemon
Dinner:
- shrimp in vodka cream sauce with 1/2 cup of penne pasta
- 2 glasses of red wine
Lisa Covey
Breakfast:
- 1 hard boiled egg
- 5 nuts
- 3 blackberries
Lunch:
- 1/2 cup of ground beef in tomato sauce with herbs
- 1 slice of turkey, 1 slice of ham
- ~10 pistaccio nuts
Dinner:
- 1 medium ceasar salad
- 1 clicked breast stuffed with priscutto
- 1 glass of red wine
Lisa Covey
Breakfast:
- 2 fried eggs
- 3 slices of ham
Lunch:
- 2 slices of ham, 2 slices of turkey
- 10 pistaccio nuts
Dinner:
- 5 ounces of pulled turkey with a small amount of BBQ sauce
- small salad with lettuce and cucumber
- 1 cup of mixed fruit
- 1 piece of corn bread (bad girl)
MONDAY 02/22/10
Breakfast:
- 2 hard boiled eggs
- 8 nuts
Lunch:
- 2 slices of ham, 3 slices of turkey
- 1/2 avocado
Snack:
- palm size of beef jerkey
- 6 nuts
- 1/2 cup of grapes
Dinner:
- 3 oucnes of grilled lamb steak
- green beans + red and yellow bell peppers with slivered almonds
TUESDAY 02/23/10
Breakfast:
- 2 hard boiled eggs
- 6 raspberries
- 6 nuts
Lunch:
- 3 ounce chicked breast
- 1/2 avocado
- 1 pickle spear
Snack:
- 1/2 cup of grapes
- 1 palm size beef jerkey
- 6 nuts
Dinner:
- elk burger patty in lettuce wrap with BBQ sauce
- large salad: spinach/spring mix + cauliflower + broccoli + slivered
almonds + bell peppers + 2 tblspns of dressing
WEDNESDAY 02/24/10
Breakfast:
- 2 hard boiled eggs
- 1/4 cup of blueberries
- 9 nuts
Lunch:
- 3 ounces of chicken breast
- 1 pickle spear
- handful of raw broccoli
- 6 nuts
Snack:
- 1 piece of cheese
- 2 slices of ham
Dinner:
- tuna burger in lettuce wrap
- small salad: spinach/spring mix + cauliflower + broccoli + slivered
almonds + dressing
Lisa Covey
Breakfast:
- 2 hard boiled eggs
- 8 nuts
Lunch:
- 2 slices of ham, 2 slices of turkey
- 1 cup of grapes
- 6 nuts
Snack
- 1 palm size of beef jerkey
- 6 nuts
Dinner:
- elk burker in lettuce wrap
- mixed sauted veggies ~2 cups
FRIDAY 02/26/10
Breakfast:
- 1/2 cup of blueberries
- 3 nuts
WORKOUT at 11:30am: END OF COMPETITION
Lunch:
- 2 slices of ham, 2 slices of turkey
- small side salad
Dinner:
- 6 ounce steak with sauted spinach
- 2 glasses of red wine