Three Weeks On SmartPoints: 7-Day Menu Plan & Online Resources (Part 5 of 5)

Happy Friday! TGIF!

We are officially on Day 5, and Part 5 of our “Beyond the Scale” Rollout, and I’ve been completely blown away by the response to the series.

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I started blogging through my journey because I didn’t hear or read anyone who sounded like me. Come to find out, you’re all like me in some respect! It’s a wonderful feeling to know that no matter what you’re going through or working through, there’s a network of people who are working through similar things. There is SUCH strength in feeling like you’re not alone!

Next week the blog will still continue with 2-3x a day postings via our Trading Cardio for Cosmos Facebook page, so I encourage you to “like” it and stay connected. I’m planning to going back to long-format blogging once a week, or more if the spirit moves me! I welcome your questions, topic suggestions and thoughts!

NOW, let’s get into the good stuff. I’ve heard a lot this week that now certain foods are “off-limits” or restricted, or that people are feeling deprived. I think that’s a lot of fear and uncertainty about the unknown, or at least that’s what it was for me my first week on SmartPoints. Everything that was available to you before is still available to you today. You may have to adjust your other meals, snacks, etc to accommodate them, but you can have your cake and eat it, too.

I designed this 7-day menu (I know I said I was only going to 5, but I’man overachiever and thought you guys deserved all 7) to show how all of your favorites will still be possible: chinese takeout, wine, potatoes, toast, pasta, dessert, they’re all in here:

MONDAY

Breakfast
Quaker Oatmeal Cups Apples & Cinnamon Instant Oatmeal to go – 6SP
1 Hardboiled Egg – 2SP
2oz Espresso – 0SP

AM Snacks
1c. Carrrot & Zucchini sticks (raw) – 0SP
1.5c Grapes – 0SP
8oz Coffee with 1/4c Skim Milk – 1SP

Lunch
6 ounces sauteed shrimp – 3SP
2c Sauteed Zucchini, Squash, Green Leeks and Capers – 0SP
2Tbsp Parmesan Cheese – 2SP
Mixed greens with tomato – 0SP
2Tbsp Marzetti Red Wine Light Viniagrette – 1SP

PM Snacks
1c. Cucumber – 0SP
2oz Tzatziki Sauce – 2SP
8oz Coffee with 1/4c. Skim Milk – 1SP

Dinner
6oz Captain’s Cut Cod – 1SP
4oz Shrimp – 2SP
1c Sauteed Kale with garlic, onion and 1 tsp olive oil – 1SP
1/2c Minute Brown Rice – 4SP
5oz White Wine – 4SP

30SP Total

(TACO) TUESDAY

Breakfast
2 Eggs – 4SP
1 Alfresco Chicken Sausage (Breakfast Patty) – 2SP
1.5c. Sauteed kale, onion, mushroom, zucchini & herbs-  0SP
2oz Espresso – 0SP

AM Snacks
Banana – 0SP
1.5c Grapes – 0SP
8oz Coffee with 1/4c Skim Milk – 1SP

Lunch
6 ounces grilled chicken – 4SP
1/2c Tomato-Caper Relish – 0SP
1c Roasted Broccoli – 0SP
Mixed greens with cucumber – 0SP
2Tbsp Marzetti Red Wine Light Viniagrette – 1SP

PM Snacks
WW String Cheese – 1SP
Honeycrisp Apple – 0SP
14 Almonds – 3SP
8oz Coffee with 1/4c. Skim Milk – 1SP

Dinner
5 oz Ground Beef with Taco Seasoning – 7SP
1.5c Grilled Bell Peppers & Red Onion – 0SP
1c. Lettuce – 0SP
1/2c. Tomato – 0SP
1/2c. Homemade Salsa – 0SP
1oz Tortilla Chips – 4SP
2Tbsp Light Sour Cream – 2SP

30SP Total

WEDNESDAY

Breakfast
1c. Egg Whites – 1SP
1 Alfresco Chicken Sausage (Breakfast Patty) – 2SP
1.5c. Sauteed kale, onion, mushroom, zucchini & herbs – 0SP
2oz Espresso – 0SP

AM Snacks
Banana – 0SP
1.5c Grapes – 0SP
8oz Coffee with 1/4c Skim Milk – 1SP

Lunch
4 ounces grilled chicken – 3SP
Chop Salad with Mushrooms, Bell Pepper, 1/2c black beans and pico de gallo – 3SP
Cup Chicken Rice Soup – 3SP

PM Snacks
WW String Cheese – 1SP
Bartlett Pear – 0SP
8oz Coffee with 1/4c. Skim Milk – 1SP

Dinner
6oz Filet Mignon – 7SP
Sauteed Spinach with shallots garlic & 1 piece bacon – 2SP
Roasted Broccoli Spears – 0SP
7oz red wine – 6SP

30SP Total

THURSDAY

Breakfast
1c. Egg Whites – 1SP
1 Alfresco Chicken Sausage (Breakfast Patty) – 2SP
1.5c. Sauteed kale, onion, mushroom, zucchini & herbs – 0SP
2oz Espresso – 0SP

AM Snacks
Kashi Chocolate Almond & Sea Salt with Chia Chewy Granola Bar – 5SP
1.5c Grapes – 0SP
8oz Coffee with 1/4c Skim Milk – 1SP

Lunch
5oz pork loin (cut into strips) – 5SP
2c. Stir Fry Veggies (peppers, onion, broccoli, water chestnuts) with 2tsp Garlic, Ginger, Soy Sauce & Sesame Oil – 2SP

PM Snacks
WW String Cheese – 1SP
Honeycrisp Apple – 0SP
8oz Coffee with 1/4c. Skim Milk – 1SP

Dinner
1/2 Whole Wheat Tandoori Naan Bread – 5SP
2oz mussel meat, 2oz clam meat, 6oz shrimp steamed in FF seafood stock, chopped tomato, garlic, shallots – 6SP
Mixed Greens with 1tsp olive oil, lemon juice – 1SP

30SP Total

FRIDAY

Breakfast
1c. Egg Whites – 1SP
1 Alfresco Chicken Sausage (Breakfast Patty) – 2SP
1.5c. Sauteed kale, onion, mushroom, zucchini & herbs – 0SP
2oz Espresso – 0SP

AM Snacks
1c. Cherry Tomatoes – 0SP
1.5c Grapes – 0SP
8oz Coffee with 1/4c Skim Milk – 1SP

Lunch – Chinese Takeout
2c. Egg Drop Soup – 4SP
Steamed 4oz. Chicken & Chinese Veggies – 2SP
1/4c Low Sodium Soy Sauce – 1SP

PM Snacks
2c. Fresh Fruit Salad – 0SP
8oz Coffee with 1/4c. Skim Milk – 1SP

Dinner
1c. Eggplant breaded with 3 Egg Whites & 1/4c. Panko – 3SP
1c. Tomato Sauce – 0SP
1oz Fresh Mozzarella Cheese – 3SP
1c. Spaghetti – 5SP
2Tbsp Parmesan Cheese – 2SP
Mixed Greens with 1tsp olive oil, lemon juice – 1SP
10oz Red Wine – 9SP
1/2c Sorbetto Classico Red Raspberry Sorbet – 5SP

30SP, 9WP Total

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SATURDAY

Breakfast
2 eggs – 4P
4 slices Canadian Bacon – 1SP
2c. Fresh Fruit Salad – 0SP
2oz Espresso – 0SP

AM Snacks
Banana – 0SP
Bartlett Pear – 0SP
8oz Coffee with 1/4c Skim Milk – 1SP

Lunch at Panera
1c. Panera Lowfat Chicken Noodle Soup – 3SP
1/2 Panera Roasted Turkey & Avocado BLT on Sourdough – 6SP
12oz Iced Tea with Lemon – 0SP

PM Snacks
2c. Cucumbers and Celery Sticks – 0SP
4oz Tzatziki Sauce – 2SP

Dinner
6oz. Roasted Pork Loin with Sage, Garlic, Pepper and Kosher Salt – 7SP
1c. Roasted Asparagus with 1 tsp. Olive Oil – 1SP
3oz Roasted Fingerling Potatoes with 1tsp. olive oil – 3SP 
Mixed Greens with 1tsp olive oil, lemon juice – 1SP
10oz Red Wine – 9SP

30SP, 8WP Total

SUNDAY

AM Snacks
1 Granny Smith Apple – 0P
1 Banana – 0SP
1 Egg – 2SP
2oz Espresso – 0SP

Sunday Brunch 
Two Poached Eggs with Wilted Spinach &  Toasted English Muffin – 8SP
3oz Roasted Potato with 1tsp Olive Oil – 3SP
10oz Champagne – 8SP
2oz Espresso – 0SP

PM Snacks
2c. Cold Roasted Mushrooms with Fresh Rosemary – 0SP

Dinner
8oz Dover Sole with 2tsp. Olive Oil – 6SP
1c. Melted Leeks with 1 tsp. Olive Oil – 1SP
1/2c. Brown Rice – 4SP 
Mixed Greens with 1tsp olive oil, lemon juice – 1SP
5oz Red Wine – 4SP

30SP, 7WP Total

So this menu utilizes a full 30SP each day, and another 24 Weekly Points. I hope it demonstrates that you can have your treats, your sweets and tons of variety in your menus!

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I was blessed to work with a number of other Food & Lifestyle Bloggers through the beta testing process, and I want to encourage you to check out their blogs. They have tons of new recipes, information about managing Starbucks on SmartPoints, stories about their own experiences and GREAT resources to help you succeed:

SkinnyTaste

Emily Bites

The Daily Mel

Pretty in Points

Simply Nourished Living

If you would like to go back and look at Parts 1-4 of my “Three Weeks With SmartPoints, please find them here:

Part 1: What I Learned

Part 2: Lets’s Talk Food

Part 3: Working on My FitPoints

Part 4: How Did You Do It?

As always, please join the conversation on Trading Cardio for Cosmos Facebook!

 

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