Archive for July, 2013

Weigh In #3 and Menu Plan

Some weeks you have it all planned and it just doesn’t happen!!! I think I actually made two of the dinners I had planned!!!!  So weight loss for this week is 0.6 pounds.  I would have liked for more.  Zumba was cancelled this week, so I think it may have been a little bit more.  But to be honest I really didn’t follow my plan for the week, although I did try and stick to Simply Filling choices.

GOAL – DECEMBER 31, 2013 – 25 Pounds
Weekly Loss Total Loss Pounds to Goal
July 6th 1 1.0 24.0
July 13th 0.8 1.8 23.2
July 20th 0.6 2.4 22.6


At the weekend I mixed up a batch of protein pancake mix for breakfast.  So everyday for breakfast this week I had pancakes.  I usually top them with a little fruit whatever I happen to have on hand.  It was either blueberries or bananas.  I use the ED Smith Sugar Free Syrup and result is yummy and filling.

Protein pancakes

They are made with fat free cottage cheese.  The recipe calls for 1/2 cup of each ingredient, I just multiply by 4 – 2 cups Old Fashioned Oats, 2 cups Fat Free Cottage Cheese, 2 Cups Egg Beaters, 2 tsp Pure Vanilla Extract, 2 tsp Baking Powder, 2 tsp Cinnamon, Dash of Salt.  I just keep it in the fridge and every morning they are so quick and easy to make.  The punch of protein in them fills me up.

On Sunday when the family came over I made Spaghetti with Quick Meat Sauce.  It might be quick but it is still tasty.  There were leftovers so that made for any easy dinner on Tuesday night too.

Quick Spaghetti Sauce

On Monday I made Slow Cooker Korean Beef Tacos, there was enough meat to have a couple of times for lunch too.

Korean Beef Tacos

With the tacos we had some Asian coleslaw too and there was enough for lunch also.  Just bought a bag of coleslaw mix, add some cilantro, chopped red onion, Tbsp of lime juice and a little hot sauce.

So I still have a few ingredients left in the fridge for last week’s menu.  One thing I really wanted to make was crustless corn and bacon pie.  I love quiche and thought this would be a healthy alternative.  A good option for lunch or breakfast.  So that one will carry over to this week.

It is really hot at the moment, so I think lots of grilling is on the menu …..

Saturday – Eating out!!

Sunday – Sweet & Spicy Salmon, Summer Pasta Salad

Monday – Slow Cooker Mediterranean Chicken / Lemon & Garlic Green Beans

Tuesday – Couscous with Grilled Vegetables (hubby might complain at this one – it isn’t a meal without meat!!!)

Wednesday – Jerk Pork Chops, Mango Salad

Thursday – Cajun Shrimp & Rice, Salad

Friday – Grilled Tandoori Chicken and grilled vegetables

My mouth is watering – I wonder which of these will actually get made!!

So I now need to get moving and go and do my grocery shopping for the week.  My hubby and I are off to the local Air Show today.



Spaghetti and Easy Sauce – 100% Simply Filling (10 Points Plus)

Spaghetti and Easy Sauce – 100% Simply Filling (10 Points Plus)

Serves 4

Quick Spaghetti Sauce

  • 8oz High Fibre Spaghetti
  • 1 tsp olive oil
  • 1/2 onion, diced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 4 garlic cloves, minced
  • 1/2 Tbsp Italian seasoning
  • 1lb lean ground beef
  • 1/4 tsp salt
  • 16oz can crushed tomatoes
  • 2 Tbsp parsley, finely chopped
  • 1/4 cup Parmesan cheese

Cook pasta according to package directions.

While the pasta is cooking, heat the olive oil in a skillet over medium heat.  Add the onion, carrot, celery and garlic.  Cook for 5-7 mins until onion is tender.

Add the beef, Italian seasoning and salt.  Brown the beef for 5-7 mins until it isn’t pink.

Add the tomatoes and simmer for 5 mins.

Stir in parsley and serve over cooked pasta.

Sprinkle with parmesan cheese.

Slow Cooker Korean Beef Tacos – Simply Filling + 1WPA – 5 Points Plus

Slow Cooker Korean Beef Tacos – Simply Filling + 1WPA (5 Points Plus)

Serves 4

Korean Beef Tacos

  • 1 lb Beef Roast, trimmed of fat
  • 1/4 cup brown sugar
  • 2 1/2 Tbsp Soy Sauce
  • 4 cloves of garlic, whole
  • 2 1/2 Tbsp diced red onion
  • 1/2 inch ginger root, peeled and grated
  • 1 Tbsp seasoned rice wine vinegar
  • 1 Tbsp sesame seeds


Combine soy sauce, red onion, ginger, vinegar and sesame seeds in a small bowl.

Add beef and whole garlic to crock pot and cover with sauce.

Cook for 8-10 hours on low.  Shred beef and serve over warm corn tortillas.

Recipe from The Slender Kitchen


So did I manage to achieve that goal of 1 pound per week ………………….. let me finish off the week first ………..


Breakfast – Tomato Ricotta Pie, Banana – 100% Simply Filling

Tomato Ricotta Pie

Had another piece of that Tomato Ricotta Pie I made earlier in the week.  I enjoy investing a little time to make something for breakfast that is going to do for a few days.  It took 40 mins to bake in the oven, but I had an instant breakfast almost every day this week.

Lunch – Broccoli & Apple Salad, Strawberries, Blueberries, Greek Yoghurt – Simply Filling plus 1 WPA

Honey Mustard Broccoli & Apple Salad

The best thing about leftovers for lunch is opening the fridge and lunch is ready to go!!!  I finished off the Honey Mustard Apple & Broccoli Salad that we had with dinner last night.  My husband, son and I own and operate a family business.  My husband and son were out most of the day today and so part way through my lunch a customer came in that I needed to serve.  After we were done and I made my way back to my desk I happened to touch my teeth with my tongue and things were not feeling too smooth.  I ventured into the bathroom and smiled at myself – oops my teeth were filled with the seeds from the coarse grain mustard I had used to make the dressing.  I wonder what my customer was thinking as I served her!!!!!!!!!!!

Dinner – Salmon Burger, Tossed Salad, Dressing – Simply Filling plus 2 WPA

My husband was working again this evening and I had my zumba class.  So I went for something quick and easy.  It seems I always turn to the same thing – salmon!!!!!  Yet again this week I had a salmon burger and salad.  I absolutely love an Asian Sesame dressing that I found some time ago, sadly it is 2 Points Plus per serving but it is oh so worth it to me!!!!


Breakfast – Blueberry Peach Oatmeal – 100% Simply Filling

Blueberry Peach Oatmeal

I had a bowl of this earlier in the week and really enjoyed it.  Decided to use up my last peach and make some more!

Lunch – Tomato Ricotta Pie, Blueberries, Strawberries, Greek Yoghurt – 100% Simply Filling

Decided to take  portion of the pie to work today for my lunch.  I was running a little late this morning, so no time to fix a salad.  So just took along a container of strawberries and blueberries and topped off with some greek yoghurt.  If you haven’t tried it yet I really like the Costco own brand Kirkland Greek Yoghurt.


Dinner somehow just didn’t happen today!  My husband was out of town on business this evening and my daughter asked if I wanted to go to the movies with her.  So I basically closed up the store and headed off to Costco to get our movie tickets!  That always sounds funny to say we bought our movie tickets at Costco.  Costco sell a pass that is for 2 adult movie admissions, two drinks and a popcorn for $25 for Cineplex.  Pretty good deal.  So we went to see the Sandra Bullock/Melissa McCarthy movie – The Heat!  The language was pretty bad, but the movie was so-oo funny!!

So dinner for me tonight was 1/2 bag of movie popcorn with a diet pepsi.

When I got home I had a string cheese, needed a little protein – LOL!!!!!


0.8 pounds – didn’t quite reach the elusive 1 pound.  I guess I shouldn’t be too surprised, I had a rough start to the week last weekend and then movie popcorn last night – salt doesn’t help me at all.  Oh well.  OK so next week needs to be 1.2 pounds so that I am on track for my goal by the end of the year!!!!

GOAL – DECEMBER 31, 2013 – 25 Pounds
Weekly Loss Total Loss Pounds to Goal
July 6th 1.0 1.0 24.0
July 13th 0.8 1.8 23.2


Experience has taught me that if I want to have a successful week, then I need to plan out what I am going to eat.  Now we all know that things can often change along the way, but at least I know that today I will have shopped for any necessary ingredients and so I have no excuse to not make healthy choices, because all I have stocked up on is healthy food right!!!!!!!!!!

Breakfast Lunch  Dinner
Saturday Greek Yoghurt & Fruit Hummus & Veggie Pita Bread Dinner Out!!
Sunday Protein Pancakes Spaghetti with Quick Meat Sauce
Monday Protein Pancakes Hummus & Veggie Pita Bread Slow Cooker Korean Beef Tacos
Tuesday Egg McMuffin Korean Beef Burrito Bowl Grilled Steak
Wednesday Protein Pancakes Korean Beef Lettuce Wraps Grilled Vegetable Tostados
Thursday Protein Pancakes Grilled Veggies & Hummus Wrap Corn & Bacon Pie
Friday Egg McMuffin Corn & Bacon Pie Grilled Pork Loin Chops

What Happens When Your Mother Tells You She Is Fat

What Happens When Your Mother Tells You She Is Fat.

I just had to re-blog this article I read this morning, it is so well written and so true.  I remember reading the original piece some time ago and it really made me stop and think …..

Mid Week Update

Had a great week thus far!  Perhaps I should rephrase that, I am having a great week now that the weekend is over!!!


As I mentioned I went to Calgary on Saturday with Bruce to see Les Miserables.  Absolutely fantastic!!!  Problem is when you are away from home, I sometimes forget to make healthy choices!!!!!  The morning started off well before we left – I had a very sensible breakfast.  A yummy Greek Yoghurt Parfait made with Greek Yoghurt (obviously), blueberries and a little Fibre One Cereal.  All 100% Simply Filling.

Greek Yoghurt Parfrait

So far so good.  Then we headed off to Calgary.  We were attending the matinee at 2pm, so we bought a little something at the theatre to tide us over lunch time.  Bottle of water (very sensible) and a small bag a trail mix.  Again pretty sensible but not particularly simply filling.

After the show we stopped at Chili’s Restaurant before heading back home.  I had the Quesadilla Explosion Salad – doesn’t that just sound yummy?!!  I love salads.  To quote the menu …..  I chose the chicken.  It tasted as delicious as it sounds.  The citrus-balsamic dressing was so good.  The problem is restaurant salads are never a good choice.  I recall one time my hubby and I ate out and when we got back I checked the nutritional info and my salad had more calories than his spaghetti and meatballs!!!!!!!!!!!!

Fajita-marinated chicken or steak, corn relish, mixed cheeses, cilantro, diced tomato and crispy tortilla strips. Garnished with an anchochile ranch drizzle and cheese quesadilla wedges. Served with our citrus-balsamic dressing.



I was somewhat lazy on Sunday and didn’t really keep track very well of what I had!

Breakfast – Blueberry Peach Oatmeal – 100% Simply Filling

Blueberry Peach Oatmeal

This was really yummy.  I bought peaches when I went shopping so I will be having this again during the week.  All 100% Simply Filling – off to a good start.

By the time got back from church it was almost too late to start thinking about lunch, so I basically just missed lunch altogether and worked on getting dinner ready.  We normally have a big family dinner on a Sunday but everyone was away except my son.  He is an extremely picky eater, so I figured I would make something that he would definitely like.  So I fixed up a Taco Bake for he and my husband to share.

Dinner – Salmon Burger & Green Salad – Simply Filling plus 3 WPA

I love salmon, it is my favourite fish and I really like to cook some up and pop it into a “thin” to make a burger.  I top it with a little Red Pepper Jelly.  So dinner was Simply Filling plus 3 WPA.



Okay, now we are off with a better way of eating, no missed meals and good choices all the way …..

Breakfast – Tomato Ricotta Pie and Strawberries – 100% Simply Filling


I put this pie together and then went and had my shower etc and got ready for work.  It made enough for six slices, so guess what my breakfast is going to be this week.  The protein really held me over until lunch time.  If you like Ricotta Cheese then you will like this pie!  I had it with some strawberries for my fruit.

Lunch – 2 Hard Boiled Eggs, Green Salad, Apple & Watermelon – Simply Filling plus 2 WPA

Simply Filling plus 2 WPA for my salad dressing.  I really do like salad dressing and unfortunately do spend my points on it!!!!

Dinner – Slow Cooker Peach BBQ Chicken, Baked Sweet Potatoes, Steamed Mixed Vegetables – Simply Filling plus 3 WPA

I put some chicken in the slow cooker to have this ready when I got in from work.  It made quite a bit, so I can see some lunches ahead with this one!  I baked up a couple of Sweet Potatoes and had it along with some nice steamed vegetables.  I really only closely looked at the nutritional info for this recipe after it was cooking.  It made quite a bit enough for lunches too.  I split the recipe into 6 servings to make it Simply Filling plus 3 WPA per portion.  It might not be a big enough serving for some people, but I wanted to keep those points down!!  Serving it with the sweet potato and vegetables filled my plate.



Breakfast – Tomato Ricotta Pie and Strawberries – 100% Simply Filling

Breakfast 8 July

Another portion of the pie along with some strawberries for a nice filling breakfast.  I never take any extra snacks to work with me, so my breakfast needs to last until lunch time.  If I am feeling really hungry then I might eat some of my lunch fruit.

Lunch – BBQ Chicken Wrap, Salad, Watermelon – Simply Filling plus 3 WPA

I used up the last of my Flatout wraps that I buy when we go down to the States.  Filled my wrap with leftover chicken and salad.  It was very good.

Dinner – Salmon Burger & Green Salad – Simply Filling plus 2 WPA

My husband was working late this evening, so I had my good old standby – Salmon Burgers!!!  Had some salad and of course dressing which always costs me 2 WPA!!!!!



Breakfast – Tomato Ricotta Pie and Strawberries – 100% Simply Filling

Breakfast 8 July

Lunch – BBQ Chicken “Thinwich”, Strawberries & Blueberries, Greek Yoghurt – Simply Filling plus 3 WPA

Lunch July 10

Really enjoyed my lunch today, warmed up some of the BBQ chicken and made into a “thinwich”.

Dinner – Grilled Boneless Pork Chops, Broccoli & Apple Salad – 100% Simply Filling

Dinner July 10

As soon as I got in from work, I put together a Honey Mustard & Broccoli Salad.  I really liked the sound of the recipe and it was as good as it sounded!!!!  I popped it in the fridge as per instructions for about 15 mins.  While this was in the fridge, my husband turned on the barbecue and grilled our pork chops.  I pound the pork chops to make them thinner, that was they take very little time to cook and somehow because they have been pounded down they look bigger too!!!!!

So I am hoping that with a sensible Thursday and Friday, I should see at least 1 pound gone on Saturday morning – I will let you know!!!!!

Tomato Ricotta Pie – 100% Simply Filling – 5 Points Plus

Tomato Ricotta Pie – 100% Simply Filling – 5 Points Plus

Serves 6

Tomato Ricotta Pie


  • 1/4 cup fat free milk
  • 1 Tbsp cornstarch
  • 15 oz part skim ricotta cheese
  • 4 eggs
  • 1/4 grated parmesan cheese
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup chopped basil
  • 1 lb tomatoes sliced thin


  1. Preheat oven to 400 degrees
  2. Whisk together the cornstarch and milk – set aside
  3. Stir together ricotta, eggs, parmesan, salt, pepper and basil
  4. Whisk in milk and cornstarch
  5. Pour into a 10 inch pie plate.  Arrange tomatoes on top.
  6. Bake for 40 mins or until cooked completely.
Simply Filling: Simple and Filling Food Choices

My journey to healthier food choices


Jen's weight loss journey.

Mama Mouse Says

♡Recipes & reviews for healthy living♡

Danica's Daily

My journey to healthier food choices

A Girls Journey From Fat to Fat-Free

My journey to healthier food choices

The Blog

The latest news on and the WordPress community.