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Since I began eating a la Trim Healthy Mama™, I've been keeping a food diary. I highly recommend this practice.
It's very enlightening to write down what you actually eat each day. It helps you eat less, for one. Also, I think it helps you eat a more balanced, varied diet since you can see, at a glance, the food you've consumed over a period of time.
(Pictured: overnight chocolate oatmeal with berries)
In addition, if you note the times you ate, you can see where you may need to make changes. If you felt starving at 3 and kept snacking every hour all afternoon like the Very Hungry Caterpillar (even though you ate lunch at 12), you can quickly spot that you didn't eat enough protein at lunch, which caused you to feel too hungry later.
Here's what I ate last week, Trim Healthy Mama style.
Breakfast - 1 fried egg, 1 piece ham, coffee with cream @ 8:30 a.m. - "S" meal
Lunch - *Berry Crunch Bar (starred items are from the THM cookbook) @ 11:30 a.m. - "S" *Shake Gone Nuts - "FP"
Snack - Oatmeal - "E" with *Trimmy Light Cocoa @ 2:30 p.m.
Dinner - Beef stroganoff, steamed broccoli, creamed cauliflower, stevia-sweetened chocolate, small glass wine - "S" @ 6:30 p.m.
B: 2 cheese sticks, 2 fried eggs, 2 slices ham, sauteed spinach @ 10 a.m. - "S"
L: *Egg Roll in a Bowl, Peanut Butter Whip @ 1 p.m. - "S"
D: Sauteed fish in a garlic-butter sauce, fennel, parmesan and pear salad, roasted asparagus, 1/2 grapefruit, small glass wine, stevia-sweetened chocolate - "XO" (crossover) @ 6 p.m.
(Note: This wasn't a planned crossover. The reason it happened is likely because I went 5 hours between meals here, meaning I was too hungry and my willpower was gone! The food was all healthy so I don't mind, but still... this is why a food journal can be so enlightening.)
B: 1 fried egg, 1 turkey bacon, sauteed onion/green/red peppers, parmesan cheese @ 8 a.m. - "S" meal
S: 1 grilled ChickFilA chicken nugget, a few almonds @ 10 a.m. - "S"
L: Oatmeal, sliced pear and apple, 0% Greek yogurt with *Slim Belly Jelly - "E" at 12:30 p.m.
S: *Fat-stripping Frappa, Peanut Butter Whip "S" @ 3:30 p.m.
D: Sauteed chicken with white wine/parsley/butter sauce, green salad with homemade vinaigrette, peas, creamed cabbage, Peanut Butter Whip - "S" @ 7 p.m.
B: Overnight oats with pear, banana, flax seed - "E" @ 8:30
L: Leftovers from dinner last night - "S" @ 1 p.m.
D: *Wise Shepherd's Pie, steamed broccoli, *Shake Gone Nuts, 3 *Chocolate Truffles - "S" @ 6 p.m.
B: *French Toast in a Bowl, 2 turkey bacon slices - "S" @ 8:30
L: 2 eggs, sauteed spinach with onions/red/green peppers, pancetta, *Chocolate Truffles - "S" @ 11:30 a.m.
S: 0% Greek yogurt with *Slim Belly Jelly and peanut powder, *Secret Big Boy shake - "FP" @ 2:30 p.m.
D: Egg, pancetta, spinach, onion Frittata with turkey bacon - "S" @ 6:30 p.m.
B: *Banana Nut Muffin, 1 fried egg, spinach/onion/bell peppers, slice ham, parmesan cheese - "S" @ 8:30 a.m.
L: Vegetable balls with quinoa, sweet potato puree, black beans, steamed veggies - "E" @ 12
S: *Trimtastic Zucchini Cake - "S" @ 3:30
D: Sausage Chicken Kale soup, small glass wine, stevia-sweetened chocolate - "S" @ 6:30
YES, you can have chocolate on Trim Healthy Mama! I buy Lily's Stevia Sweetened Chocolate. Wine, as long as it's dry and in moderation, is also ok. I often have a small glass with dinner. By small, I mean 4-5 ounces.
Recipes with an * asterisk come from Trim Healthy Mama Cookbook: Eat Up and Slim Down with More Than 350 Healthy Recipes