Week 8 Meal Plan (Low Carb Low Sugar)

Week 8 Meal Plan

Other blog posts with weekly menus are listed at the end of this post.

Salmon and Capers in a lemon butter cream sauce (Easy)

I started these menus because my kids and my sister would call sometimes and ask what I was cooking for dinner.  This tells me they do not plan their meals for the week, instead, when they go to the grocery store they buy what they are out of and when they want to cook something it requires another trip to the grocery store for those items.

Also when you make your list for a weekly menu, you will check to see what you already have in your kitchen.  If you notice 3 days on your menu where you use red bell pepper measure it out.  1/4 cup is about a 1/4 of a bell pepper, depending on how large you dice it.  The larger the pieces the more room it will take up in the measuring cup.  I try to measure 1/2 a bell pepper for each meal.  3 meals will be a bell pepper and a half. You may use that half in some spicy corn, for lunch, or you may slice it up with some ranch dipping sauce for a snack.  I buy onions by the bag, 2lb to be exact.  Kept in a dark bottom drawer they will last as long as I need them (a couple of weeks).  I measure onions the same as bell pepper, 1/2 an onion per dinner, plus you have to remember they cook down.

After looking at 2 months worth of weekly menus I hope you can get the idea of how to plan your meals.  You can do this, trust me.  Choose a meat that is less than 8 ounces per person.  If you have chicken breast, cut the breast in half lengthwise to make 2 breasts.  If we see 2 chicken breasts on our plate it makes us feel better, makes us feel as though we have enough and are not starving ourselves.  Next chose 2 to 3 vegetables that you like.  Over half of your plate should be covered in veggies, if it is not, add a salad or bowl of soup.

If you season the vegetable it will be more enjoyable to eat, unless you prefer your food unseasoned or bland.  Try something new and combine vegetables while adding a seasoning, like, baby carrots and corn seasoned with parsley or peppers.  Or baby carrots and broccoli seasoned with minced garlic or diced onion or both. When you try something new, comment below and let us know what it is.  I’d love to hear the combinations you come up with.

Here are my other blog posts with meal plans 1-7:

What We Are Eating: Meal Plan Week 1

Losing Weight with the Mediterranean Diet (Free Meal Plan Week 2)

Week 3 Meal Plan

Week 4 Meal Plan

Easy Chicken Scallopini With Mushrooms and Artichokes in a Lemon Caper Cream Sauce (Week 5 Meal Plan)

Weekly Meal Plan Week 6

Weekly Menu For Week 7 (Low Carb Low Sugar)

Weekly Menu For Week 7 (Low Carb Low Sugar)

I have to admit I am enjoying finding new recipes and tweaking them to make them healthier for us.  The meal plans I post are not carb free, but they are low carb and low sugar, less meat, and more veggies and fruit.  When we eat chicken, it used to be 2 chicken breasts but now I cut one in half lengthwise and we call that 2.  We drink bottled water on a daily basis and at dinner sometimes we have hibiscus tea sweetened with stevia, not sugar.

My husband and I drink a cup of coffee together every morning before work but there isn’t much time for breakfast so at the beginning of the week I cook a frittata in a large cast iron skillet and cut it into pieces and wrap it in parchment paper.  I put one in my husband’s lunch box every day to enjoy when he gets to work so you will see frittata on the menu every day.

The photo above is the ingredients for the shrimp and beef sausage.  It is another dish my husband asks to be on the menu every week, but I can’t make all his favorites every week because there aren’t enough days in the week.

Another favorite is chicken stirfry.  On the menu you will see on Wednesday there is a great stirfry dish and the sauce is amazing, I found it  HERE on latteintero.blogspot.com 

Here are the menus for the past 7 weeks.  Each one will open in a separate window as a PDF.  You will need Adobe Acrobat Reader to open them.  If you do not have Adobe Acrobat Reader you can install it HERE for Free

Enjoy!

Menu for Week 1

Menu for Week 2

Menu for Week 3

Menu for Week 4

Menu for Week 5

Menu for Week 6

Menu for Week 7

 

Anniversary Getaway at Brookview Manor Inn in The Poconos

  My husband took me to a B&B for our 2 year anniversary and it was wonderful.  We stayed at the Brookview Manor Inn in the Pocono Mountains.  To be exact it was at

4534 Route 447, Canadensis, PA 18325

phone: (570)-595-2451

 

 

The wrap around porch was seating for the Manor’s Restaurant that included a porch swing.

Our room was #4 the King suite that included a sitting room and a balcony.  It was the largest room and this is the one I recommend.

There was a full shower/tub in the bathroom

That next morning I sat on the balcony and wrote a note to the owners thanking them for letting us celebrate our anniversary with them.  (The ashtray wasn’t ours. It is there in case the guests are smokers, we are not)

The sitting room was very nice and we utilized it with food from the restaurant, drinks, snacks and lots of conversation.

 

We checked in on a Sunday when everyone was checking out and we had the entire house to ourselves.

There was a bar downstairs, but we didn’t need it.

Breakfast was great.  Chef Marty and his wife sat and had breakfast with us and we enjoyed the company and conversation.

Gail and Chef Marty are inviting and welcoming and always happy to sit and talk to guests.

This is such a romantic and lovely Inn, it was everything we needed for our anniversary.

My husband in the restaurant talking to the owner (not pictured)

They had snacks for us in the room when we got there.  It was nice and very thoughtful.

Every corner of the Inn was decorated with charming and antiquated furniture.  Our stay was sentimental and nostalgic of a simpler time.

My husband and I are old fashioned and I believe that is why we were attracted to this elegant Inn.

 If you are in the area or want a destination celebration this is the perfect place.  The Inn is full of charm and reminiscent of a simpler time. It is great for weddings, anniversaries, any adult celebration and especially a romantic get-away.

Weekly Meal Plan Week 6

Week6 Meal Plan

If you notice, we eat more squash, zucchini, corn, mushrooms and carrots than any other vegetable.  It is important to know that is OUR preference, it may not be yours.  You may like more broccoli, brussel sprouts, cabbage, green beans, collards, or beans.  When you look at my meal plans you can substitute any vegetable with what you like instead.  You may start combining veggies and find something new. Also, you can choose dinners from week 1 and mix with weeks 3 & 4 and make your own menu.

Here is what we ate last week.  Week6 Meal Plan  My husband has maintained the weight loss as have I, I think we would’ve lost more but due to doctor appointments and working late We have missed a few days at the gym.  We are still eating lots of veggies and fruits and I believe that has allowed us to keep the weight off.

Below is a picture of what I pack for my husband for lunch when we don’t have leftovers.  Deli turkey, cheeses, fruit, and nuts.  This plate is a snack I made for when he comes home from work and we talk about our day.  I make his in a smaller version for his lunch.

 

Perfect Lunch: Deli turkey, cheeses, fruit and nuts

Easy Chicken Scallopini With Mushrooms and Artichokes in a Lemon Caper Cream Sauce (Week 5 Meal Plan)

Week 5 Meal Plan

Oh my goodness I found a great recipe so I went ahead and made it so I could share it with you.  I have also added it to the Week5 Meal Plan If you like the dishes I’ve been posting, I’m sure you’ll love this.  It is quick and easy but looks like it took all day to make. I was looking for a recipe on Pinterest to add to my meal plan and came across this recipe at Victoria’s Table website Victoriastable.com

The only thing I did differently is I didn’t use pancetta, flour, or corn starch because I am cutting back on carbs.  I also used less lemon juice because it was too lemony/tart and only a tablespoon of butter instead of 3.  I added 1 cup of chicken broth instead of 1/2 cup and I also used less heavy cream.

The recipe is below:

Heres how I cooked it:

First, take two chicken breasts and cut them lengthwise to end with 4 chicken breasts. Add pepper and begin cooking them in a little olive oil.  When you turn them once and notice there is little oil, add the artichoke brine and let the chicken simmer.

While the chicken is cooking, wash 1 lb of mushrooms and sliced them.  (You can have fewer mushrooms if you like but they do cook down a little and you may wish you added them all) You can use button mushrooms or baby portabellos. Saute them in olive oil.

Next, I used a can of artichoke hearts and cut them in half.

Saute the mushrooms and add the artichokes and 3 tbsp capers.

As the mushrooms, artichokes, and capers cook and become tender, (keep an eye on the chicken turning it often) Add 1 tbsp butter to the veggies and 3 tbsp white wine and squeeze half of 1 lemon.  While the liquid simmers and the wine reduces, gently stir in 1 cup of chicken broth and 1/4 cup of heavy cream.  After a few minutes of simmering, add the chicken breasts to the sauce and allow them to finish cooking.  Taste as you go.  You don’t want to get to the end and realize you need more pepper or salt, or something else.  Your taste buds will tell you if you are missing something.

I felt that this dish was very mild, and next time I will add thinly diced onion, and a clove of garlic for a bit more flavor.  Garlic is a natural anti-inflammatory and is very good for you and adds wonderful flavor. Look for this dish on the Week5 Meal Plan

I hope you enjoyed it, please leave a comment.

Recipe:

2 chicken breasts cut lengthwise to make 4
1 lb mushrooms sliced
1 can artichoke hearts 6-8 artichoke hearts
3 tbsp capers
½ squeezed lemon
3 tbsp white wine
1 cup chicken broth
½ cup heavy cream
Olive oil
Salt and pepper to taste

Instructions:

Cook the chicken breasts in a little olive oil. When you turn them over and notice the oil has cooked away, add the artichoke brine to the pan and let the chicken simmer.
As the chicken cooks, in another pan add a few tablespoons of olive oil and add the sliced mushrooms. When they begin to darken from their original color (white) add the artichokes and capers and allow them to cook until tender. (continue to turn the chicken)
Add 1 tbsp butter to the artichokes mushrooms and capers and 3 tbsp white wine and squeeze half of 1 lemon. While the liquid simmers and the wine reduces, gently stir in 1 cup of chicken broth and whisk in 1/4 cup of heavy cream. By adding the chicken broth before the heavy cream, the broth cools the liquid down for the cream. After a few minutes of simmering, add the chicken breasts to the sauce and allow them to finish cooking. Taste as you go. You don’t want to get to the end and realize you need more pepper or salt, or something else. Your taste buds will tell you if you are missing something.