Rants, Recipes and Ramblings

PSMF

Description and Recipes from my PSMF (Protein Sparing Modified Fast) Diet

Week 9 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 04/17/09 – 04/24/09

Little bit better week. Stayed in Ketosis – not in Moderate Ketosis like the first 7 weeks  – but at least did not drop out of Ketosis as happend a couple times over the past two weeks!  Hopefully the final push to my goal of 175.  Ended the week at 182!

Diet - Week 9

DateTimePlaceFoodBeverageWeight
4/18/20098amHome3 oz Chuck steak16 oz Crystal Light Pink Lemonade184
2 oz Lettuce
2pmHome4 oz Flounder16 oz Diet Rite
7pmHome3 oz Chuck Steak16 oz Diet Rite
3 oz Lettuce
1 oz Bean Sprouts
10pm3 oz Shrimp16 oz Diet Rite
3 oz Lettuce
3 oz Tomato
4/19/200910amHome3 oz Chuck steak16 oz Diet Rite184
3 oz Lettuce
5pmHome5 oz Turkey Burger16 oz Diet Rite
3 oz Lettuce
1.5 C "candied" Carrots
8pmHome5 oz Turkey Burger pattie16 oz Diet Rite
4/20/200910amHome3 oz Chuck steak16 oz Water183
16 oz Diet RiteTrace
7pmHome5 oz Turkey Burger pattie16 oz Diet Rite
9pmSonicGrilled Chicken Salad (3 oz Chicken / 6 oz Salad)16 oz Diet Rite
4/21/20099amHome1 oz Turkey Burger pattie16 oz Diet Rite183
2pmKFC3 oz Grilled Chicken Breast16 oz WaterSmall
8pmHome9 oz Turkey16 oz Diet Rite
7 oz Lettuce leaf
1 oz Pico de Gallo
4/22/20099amHome3 oz Chicken16 oz Diet Rite183
12pm3 oz Chicken16 oz WaterSmall
5pmHome3 oz Turkey
2 oz Lettuce
1.5 C "candied" Carrots
8pmHome4 oz Turkey16 oz Diet Rite
2 oz Lettuce
4/23/20098amHome3 oz Chicken16 oz Diet Rite183
12pm3 oz Chicken16 oz WaterSmall
3pmHome2 oz Turkey16 oz Water
2 oz Lettuce
1 oz Pico de Gallo
9pmHome5 oz Broiled Fish16 oz Water
1 oz Pico de Gallo
1.5 C "candied" Carrots
4/24/20099amHome3 oz Chicken16 oz Water182
2pm2 oz Carrots8 oz WaterSmall
5pmHome7 oz Turkey16 oz Diet Rite
5 oz Lettuce
1 oz Pico de Gallo
9pmHome3 oz Turkey16 oz Diet Rite
3 oz Lettuce

graph-week-9

PSMF Recipe – Turkey Tacos

Print Recipe
Turkey Tacos BigOven - Save recipe or add to grocery list Yum
Instructions
  1. Brown the Meat over medium-high heat then add the rest of the ingredients. Mix well. Continue to cook for 3-5 more minutes.
  2. Serve as a lettuce wrap and top with Pico de Gallo
Recipe Notes
Share this Recipe
Powered by WP Ultimate Recipe

 

 

Protein Sparing Modified Fast

2.5 lbs Ground Turkey

Brown the Turkey and add the following “Taco Seasoning Mix”

2 t Morton Hot Salt
2 T Chili Powder
1 t Garlic Powder
1 t Ground Cumin
2 t Onion Powder
4 T Apple Cider Vinegar
2 T Dried/Chopped Onions

Serve with leaves of crispy Iceberg Lettuce leaves (as a wrap) or in a bowl with shredded lettuce as a salad.  Top either preparation with a “Pico de Gallo” and some hot sauce to taste.

Pico de Gallo

6 med  Tomatos, diced
1 med Onion, diced
1/4 C Cilantro, chopped
Garlic powder, to taste
Salt, to taste

A tasty way to enjoy this recipe:
3 oz of the Turkey meat mixture served over 2 oz of Mixed Lettuce leaves topped with 1 oz of the Pico de Gallo with 1 T of Walden Farm’s Blue Cheese Dressing.  Sprinkle with Hot Sauce to taste.

Week 8 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 04/11/09 – 04/17/09

Has still not been a very good week diet wise. Kept dropping in and out of Ketosis! Almost thought my scale was broken and would not go below 185. Finally at the end of the week it broke through 185 to let me end the week at 184.

Diet - Week 8

DateTimePlaceFoodBeverageWeight
4/11/200910amHome5 oz Chuck steak16 oz Diet Rite185
6 oz MushroomsTrace
1pmCarlsLow Carb Burger8 oz Water
Low Carb Burger
8pmTrack2 Slices Pizza
11pmHome5 oz Shrimp16 oz Diet Rite
4/12/20099amHome5 oz Chuck steak16 oz Diet Rite185
6 oz MushroomsNegative
6pmHome5 oz Seafood Soup (LOTS of broth)16 oz Diet Rite
9pmHome3 Hard Boiled Eggs (Deviled w/ Mustard)16 oz Diet Rite
7 oz Tomato
4/13/20099amHome3 oz Chuck steak16 oz Diet Rite185
6 oz MushroomsSmall
1pmCarlsLow Carb Burger8 oz Water
7pmHome4 oz Chuck Steak16 oz Diet Rite
4 oz Pork Loin
1.5 C "candied" Carrots
3 oz Mushrooms
4/14/200910amHome8 oz Chuck Steak16 oz Diet Rite185
1pmHome6 oz Tomato16 oz Diet RiteTrace
6pmJBBurger Pattie16 oz Water
Salad Bar16 oz Water
4/15/20099amHome3 oz Chuck steak16 oz Diet Rite185
6pmHome7 oz Bul-go-gi16 oz Diet RiteSmall
3 oz Lettuce
3 oz Cabbage
2 oz Bean Sprouts
10pmHome1 Hard Boiled Eggs (Deviled w/ Mustard)16 oz Diet Rite
2 oz Shrimp
4/16/20098amHome3 oz Chuck steak16 oz Diet Rite184
1pmDoctors Appointment & Review - MISSEDClothing =???
1pmCarlsLow Carb Burger16 oz Water
6pmHome5 oz Chuck steak16 oz Diet Rite
2.5 oz Lettuce
9pmHome3 oz Shrimp16 oz Diet Rite
7 oz Tomato
4/17/200910amHome3 oz Chuck steak16 oz Crystal Light Pink Lemonade184
4pmHome3 oz Chuck steak16 oz Diet Rite
7pmHome7 oz Flounder16 oz Diet Rite
1.5 C "candied" Carrots
10pmHome3.5 oz Tomato16 oz Diet Rite

graph-week-8

PSMF Recipe – Orange Glazed “Candied” Carrots

Protein Sparing Modified Fast

This is a PSMF take on a holiday sidedish favorite of mine.  Candied Carrots with an Orange Glaze

1 Can (14.5 oz) Sliced Carrots
1 T “I Can’t Believe It’s Not Butter” spray
1/4 t Orange flavored Extract
1 packet NatraTaste Sweetener
Salt and Pepper to taste

Combine the above and mix well.  Place in fridge for 1-2 hours to marinate.  Heat in the microwave or over low heat until desired temp.

Week 7 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 04/04/09 – 04/10/09

Has not been a very good week diet wise.   Had some meals and made some food decisions that either took me out of Ketosis or dropped me down to just a trace.  Will need to redouble my efforts to get back on track this week!  Go to get below 185 and back on track to my goal of 175!

Diet - Week 7

DateTimePlaceFoodBeverageWeight
4/4/20099amHome5 oz Pork Loin16 oz Crystal Light Pink Lemonade186
3.5 oz Lettuce
4pmHome5 oz Chuck steak
3.5 oz Lettuce
5 oz Tomato
8pmLow Carb Burger
Low Carb Burger
4/5/200912pmHome7 oz Turkey Chili16 oz Crystal Light Pink Lemonade186
5pmHome7 oz Turkey Chili16 oz Diet Rite
7pmHome7 oz Zuchinni "Fries"16 oz Diet Rite
10pmHome7 oz Tomato
4/6/200910amHome7 oz Turkey Chili16 oz Crystal Light Pink Lemonade187
CMPBG3 bites of cake
6pmHome7 oz Bul-go-gi16 oz Diet Rite
3 oz Lettuce
3 oz Cabbage
9pmHome7 oz Tomato16 oz Diet Rite
4/7/20099amHome7 oz Turkey Chili16 oz Crystal Light Pink Lemonade185
3pmIn-OutProtein Burger8 oz WaterTrace
7pmHome7 oz Turkey Chili16 oz Diet Rite
3 oz Mushrooms
3 oz Zuchinni "Fries"
10pmHome7 oz Tomato16 oz Crystal Light Pink Lemonade
4/8/20099amHome7 oz Turkey Chili8 oz Crystal Light Pink Lemonade185
12pmFudruckersLettuce wrap burger16 oz WaterSmall
7pmPhxCityGrillGrilled Pork Tenderloin16 oz Water
16 oz Water
16 oz Water
4/9/20099amHome7 oz Turkey Chili185
2pmCarlsLow Carb Burger16 oz Diet RiteNeutral
Low Carb Burger
6pmHome5 oz Flounder16 oz Diet Rite
5 med Mushrooms
10pmHome7 oz Tomato
4/10/20099amHome2 oz Egg Beaters16 oz Diet Rite185
2 med MushroomsSmall
2pmTacoBellFiesta Taco Salad8 oz Water
5pmHome7 oz Chuck Steak16 oz Diet Rite

graph-week-7

PSMF Recipe – Zucchini Oven Fries

Protein Sparing Modified Fast

2 medium zucchini cut into 1/4-inch square 3-inch long french fry-like sticks (scape the seeds from the zucchini)
Pam cooking spray
1 T dried Oregano
1 T ground Cumin
1 T Grill seasoning

Preheat oven to 500 degrees F.
Arrange zucchini on nonstick cookie sheet. Spray zucchini with cooking spray. Combine spices and sprinkle over the zucchini fries. Place in very hot oven and cook 15 to 18 minutes.

PSMF Recipe – Turkey Chili

Protein Sparing Modified Fast

Turkey Chili

2 Lb Ground Turkey
1 L Onion (diced)
Salt and Pepper to taste

2 10 oz Cans Diced Tomatoes
1 14 oz Can Crushed Tomato
1 6 oz Can Tomato Paste
2 T Hot Sauce
6 T Chili Powder
2 cloves (minced) Garlic
1 T Garlic Powder
2 T Wocestershire
2 T Lemon Juice
1 10 oz Can Water

Saute Turkey and diced onion until brown.

Add Turkey and onions to sauce pot with the balance of the ingredients.  Bring to a boil then turn heat to low, cover and allow to simmer for 1 hour.

Serve over steamed vegatables or garish with chopped/grated cabbage for some additional “crunch”

Week 6 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 03/28/09 – 04/03/09

Diet - Week 6

DateTimePlaceFoodBeverageWeight
3/28/200911amCarlsLow Carb Burger16 oz Water188
5pmCarlsLow Carb Burger16 oz Diet Rite
Low Carb Burger
10pmHome7 oz Tomato
3/29/20095pmHome10 oz Corned Beef and Cabbage16 oz Diet Rite189
10pmJack2 oz Beef pattie16 oz Diet Rite
16 oz Diet Rite
3/30/20098amHome16 oz Crystal Light Pink Lemonade189
12pmCarlsLow Carb Burger16 oz Water
7pmHomeGreen Tomato Hash Cassrole16 oz Diet Rite
9pmHome7 oz Tomato
3/31/200911amHome2 oz Deli Roast Beef16 oz Crystal Light Pink Lemonade188
6pmHome9 oz Broiled Fish16 oz Diet Rite
.5 C Summer Squash
5 med Mushrooms
4/1/2009Home16 oz Crystal Light Pink Lemonade187
4pmHome3 oz Pork loin16 oz Diet Rite
2 oz Round Steak
5 med Mushrooms
3 oz Salad
9pmHome8 oz Broiled Fish16 oz Diet Rite
7 oz Tomato
4/2/20098amHome2 Egg omelete16 oz Crystal Light Pink Lemonade187
3 oz Tomato
2 med Mushrooms
1pmDoctors Appointment & ReviewClothing = 2 lbs189
6pmHome7 oz Hamburger16 oz Diet Rite
3 oz Lettuce
3 oz Tomato
9pmHome4 oz Pork Loin16 oz Diet Rite
3 oz Tomato
4/3/20093pmHome3 oz Hamburger16 oz Diet Rite185
1 oz Lettuce
5pmHome5 oz Shredded Pork16 oz Diet Rite
3.5 oz Lettuce
3.5 oz Tomato
8pmBass Pro5 oz Grilled Fish16 oz Water
4 Grilled Shrimp16 oz Water
11pmHome7 oz Tomato16 oz Diet Rite

graph-week-6

 

Mark on 4/15/09 is a goal – not actual

Week 5 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 03/21/09 – 03/27/09

Diet - Week 5

DateTimePlaceFoodBeverageWeight
3/21/200911amHome2 oz Turkey breast16 oz Diet Rite193
16 oz Crystal Light Pink Lemonade
7pmYCMongollian BBQ16 oz Water
3/22/200911amHome3 oz Chuck Steak16 oz Crystal Light Pink Lemonade192
6pmHome10 oz Mexican Lettuce Warps16 oz Diet Rite
7 oz Lettuce leaf16 oz Diet Rite
8pmHome3.5 oz Tomato
3/23/20099pmHome4 oz Mexican Lettuce wraps8 oz Crystal Light Pink Lemonade191
2 oz Lettuce
11amJack2 oz Beef pattie16 oz Water
7pmGreekGreek Salad (7 oz Gryo, 4 oz Salad)16 oz Diet Rite
3/24/20099amHome2 oz Deli Roast Beef8 oz Crystal Light Pink Lemonade190
3pmHome5 oz Mexican Lettuce Wrap16 oz Diet Rite
3.5 oz Lettuce
7pmHome6 oz Chuck Steak16 oz Diet Rite
6 oz Mushrooms
3.5 oz Tomato
3/25/200910amHome2 oz Deli Roast Beef16 oz Diet Rite191
12pmChick-fil-a3 oz Charbroiled Chicken16 oz Water
6pmHome9 oz Broiled Fish16 oz Diet Rite
5 med Mushrooms
3.5 oz Zucchini
9pmHome7 oz Tomato16 oz Diet Rite
3/26/20099amHome2 oz Deli Roast Beef16 oz Crystal Light Pink Lemonade189
7pmHome11 oz Broiled Fish16 oz Diet Rite
5 med Mushrooms
3.5 oz Eggplant
10pmHome7 oz Tomato16 oz Diet Rite
3/27/20099amHome2 oz Deli Roast Beef16 oz Crystal Light Pink Lemonade188
7pmGreekGreek Salad (7 oz Gryo, 4 oz Salad)16 oz Diet Rite
10pm4 oz Broiled Fish16 oz Diet Rite
5 med Mushrooms
11pm7 oz Tomato16 oz Diet Rite

graph-week-5

Marks on 4/2 and 4/15 on this chart are goal weights not actual readings

How many licks?

There is the old commercial about how many licks it takes to get to the center of  a Tootsie Pop well I can now report on how many bites you can get out of an M&M.

Lori bought a bag of Penut Butter M&M.  She and Allison were enjoying some last night as we watched an episode of “Chopped” on FoodTV.

I wanted to try one and figured that eating a single M&M would do no harm to my diet.  Of course I did not want ot just pop it into my mouth and have that single piece of candy disappear in a flash.  No I wanted to savor it.

After taking three nibbles off the candy I thought “I wonder how many bites I can get out of it?”

The answer is 9.

Moral:  A Diet can make you do strange things!

Week 4 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 03/14/09 – 03/20/09

Diet - Week 4

DateTimePlaceFoodBeverageWeight
3/14/200912pHome5 oz Chuck steak16 oz Diet Rite195
.5 med Onion
7pmHome8 oz Grilled Fish16 oz Diet Rite
1 1/3 C Mushrooms16 oz glass of water
3 oz Eggplant
3/15/200912pHome5 oz Chuck steak16 oz Crystal Light Pink Lemonade195
3 oz Tomato
5pmHome5 oz Grilled Fish16 oz Diet Rite
1 1/3 C Mushrooms
3 oz Eggplant
11pmHome3 oz Chicken breast16 oz Diet Rite
3/16/20098amHome16 oz Crystal Light Pink Lemonade195
4pmHome3 oz Chuck steak16 oz Diet Rite
3 oz Tomato
6pmHome10 oz Seafood Soup16 oz Crystal Light Pink Lemonade
5 med Mushrooms
3 oz Eggplant
3 oz Tomato
3/17/20099amHome16 oz Crystal Light Pink Lemonade194
4pmHome3 oz Seafood Soup16 oz Crystal Light Pink Lemonade
8pmHome10 oz Chicken Alfredo16 oz Diet Rite
3.5 oz Mushrooms16 oz Diet Rite
3.5 oz Zucchini
3.5 oz Tomato
3/18/20098amHome2 oz Hamburger16 oz glass water194
16 oz glass water
2pmHome5 oz Chicken Breast16 oz Diet Rite
.5 med Onion
7pmHome6 oz Swiss Steak16 oz Diet Rite
1 oz Eggplant
2 oz Onions
6 oz Tomato
3/19/20098amHome1 Whole Egg16 oz glass water194
1pmDoctors Appointment & ReviewClothing = 2.5 lbs197
7pmHome12 oz Broiled Fish16 oz Diet Rite
3.5 oz Egg Plant16 oz Diet Rite
5 med Mushrooms
3.5 oz Tomato
3/20/20098amHome2 oz Deli Roast Beef16 oz Crystal Light Pink Lemonade192
1pmHome3 oz Chicken pattie16 oz Diet Rite
9pmHome8 oz Turkey16 oz Diet Rite
5 med Mushrooms
3.5 oz Eggplant
7 oz Tomato

graph-week-4

PSMF Recipe – Chicken Alfredo

Protein Sparing Modified Fast

1 boneless/skinless Chicken Breast
1 large Zucchini
3.5 oz sliced Mushrooms
1 t crushed Garlic
3 T Walden Farms Alfredo Sauce

Use a vegetable peeler to peel 3.5 oz of strips from the zucchini.
Heat a sauce pan with water.  Season with Salt and pepper and bring water to a simmer
Heat a frying pan.  Spray with Pam and add the crushed garlic.
Add the Chicken breast (cut into strips).  When the Chicken begins to brown add the mushroom slices and the Alfredo sauce
Blanch the zucchini strips in the seasoned water (just to warm them) then drain and plate.  Place the Chicken, mushrooms and Alfredo sauce over the zucchini as if they were pasta.

Week 3 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 03/07/09 – 03/13/09

Diet - Week 3

DateTimePlaceFoodBeverageWeight
3/7/20096amHome4 oz Hamburger pattie8 oz Crystal Light Pink Lemonade200
12pmPIR5 oz Hambuger pattie16 oz Water
16 oz Water
16 oz Water
8pmHome4 oz Cod16 oz Diet Rite
3/4 C. Bean Sprouts
3.5 oz Broccoli
1 C. Cabbage
2/3 C Mushrooms
3/8/200910amHome16 oz Diet Rite199
4pmHome4 oz Spaghetti Sauce16 oz Diet Rite
2 oz Broccoli
9pmHome10 oz Chuck Steak16 oz Diet Rite
6 oz Mushrooms16 oz Diet Rite
2 oz Onions
3/9/200912pmHome5 oz Tuna Salad16 oz Diet Rite200
2.5 oz Salad
7pmHome7 oz Sea Bass16 oz Diet Rite
4 med mushrooms
.25 C Squash
.25 C. Zuchinni
.5 med Onion
3/10/20097amHome2 oz Tuna Salad16 oz Crystal Light Pink Lemonade198
3pmHome3 oz Deli Roast Beef24 oz glass water
2 Hard Boiled Eggs
7pmCMPBG2 oz Deli Roast Beef16 oz glass of water
16 oz glass of water
3/11/20096pmHome10 oz Chuck Steak16 oz glass of water198
3 oz Onion16 oz glass of water
6 oz Mushrooms16 oz glass of water
16 oz Diet Rite
3/12/20098amHome2 oz Deli Roast Beef16 oz Crystal Light Pink Lemonade197
5pmHome5 oz Chicken16 oz Diet Rite
16 oz glass of water
16 oz glass of water
10pmHome6 oz Chicken16 oz Diet Rite
3 oz Tomato
3 oz Cucumber
3/13/200910amHome.25 C Egg Beaters16 oz Crystal Light Pink Lemonade198
1 oz Deli Turkey
3 oz Summer Squash
3 oz Tomato
6pmCristines4 oz Carne Assda16 oz Diet Rite
10pmHome7 oz broiled Fish16 oz Diet Rite
3 oz Cucumber
3 oz Tomato

graph-week-3

PSMF Recipe – Broiled Scampi-Style Fish

Protein Sparing Modified Fast

Fish Fillets (Sea Bass, Cod, etc…) cut into 4 oz portions
4 cloves roasted minced Garlic
2 t “I Can’t Believe It’s Not Butter” spray
2 t Lemon Juice
1/2 t Salt
Minced Cilantro
1/4 t Paprika

Mix the Butter and Lemon juice and lightly baste the fish.  Sprinkle the salt, garlic and paprica over the fish.  Place in oven 2-3″ away from the brolier (10-12 minutes)
Sprinkle the fish with the minced Cilantro

Serve with a vegetable medley.

1 C sliced Summer Squash
1 C sliced Zucchini
1/2 med Onion, chopped
5 med mushrooms, sliced

Heat in frying pan on medium until the onions are translucent.

PSMF Recipe – Spaghetti Sauce

Protein Sparing Modified Fast

Serve the Sauce over Vegetables or Chicken Breasts

1 lb ground Turkey
1 large Onion, chopped
2 cloves Garlic, minced
2 (1 lb) cans whole Tomatoes (chopped)
1 (8 oz) can Tomato sauce
1 (12 oz) can Tomato paste
1 cup beef bouillon
2 T minced Parsley
1 package Artifical Sweetener (Natra Sweet, Sugar Twin, etc…)
2 t Italian Seasoning
1 t Salt
1/4 t Pepper

Cook meat, onion and garlic in a large frying pan
Combine meat mixture and the other ingredients in a slow cooker.  Cover and cook 6-8 hours
Serve over steamed Italian vegetables (broccoli, zucchini & squash).  Also good with a grilled or baked Chicken breast.

Week 2 – PSMF Diet and Resulting Weight Loss

Protein Sparing Modified Fast

The following table lists the meals I had on this diet and the weight that the scale showed in the AM (before breakfast). 2/28/09 – 03/06/09

Diet - Week 2

DateTimePlaceFoodBeverageWeight
2/28/200910amHome2 Eggs16 oz Crystal Light Pink Lemonade203
1 C Squash "hash browns"
16 oz Crystal Light Pink Lemonade
3pmHome5 oz Crab Salad16 oz Diet Rite
2 oz Lettuce
8pmRubiosGrilled Mahia Mahia HealthMex x2 (- the tortilla)8 oz Crystal Light Pink Lemonade
11pmHome8 oz Steak
3/1/200910amHome.25 C Egg Beaters16 oz Crystal Light Orange/Strawberry Banana203
1 oz Turkey Bacon
3 oz Summer Squash
4pmHome5 oz Pork Loin16 oz Crystal Light Orange/Strawberry Banana
6 oz Mock Apple Sauce
7pmHome5 oz Meat Loaf16 oz Diet Rite
3/2/200910amHome3 oz Crab Salad12 oz Crystal Light Orange/Strawberry Banana201
2 oz Lettuce
3pmHome5 oz Meat Loaf16 oz Diet Rite
7pmHomeSweet & Sour Pork (7 oz Pork & 4 oz veggies)16 oz Diet Rite
9pm16 oz Diet Rite
3/3/20099amHome5 oz Meat Loaf4 oz Crystal Light Orange/Strawberry Banana203
8 oz Water
16 oz Crystal Light Raspberry Ice
8 oz Water
2pmHome3 oz Crab Salad
2 oz Greens
7pmHome5 oz Seafood Soup (LOTS of broth)16 oz Diet Rite
3 oz Eggplant
3/4/200910amHome.25 C Egg Beaters16 oz Crystal Light Raspberry Ice203
1 oz Turkey Bacon
3 oz Summer Squash
2 oz Tomato
3pmHome5 oz Meat Loaf16 oz Diet Rite
2 oz Salad
7pmHome6 oz Mexican Lettuce wraps16 oz Diet Rite
3 oz Lettuce16 oz Diet Rite
3/5/20099amHome.25 C Egg Beaters16 oz Crystal Light Raspberry Ice203
1 oz Turkey Bacon
3 oz Summer Squash
2 oz Tomato
1pmDoctors Appointment & ReviewClothing = 2 lbs205
3pmHome6 oz Mexican Lettuce wraps16 oz Diet Rite
3 oz Lettuce
7pmHome5 oz chuck steak16 oz Diet Rite
6 oz can Mushrooms
1 t Wocestershire
3/6/20097amHome2 oz Chuck Steak16 oz Crystal Light Pink Lemonade200
12pm1 Whole Egg16 oz Crystal Light Pink Lemonade
4 oz Deli Roast Beef16 oz Water
5:30pmHome4 oz Mexican Lettuce wraps16 oz Crystal Light Pink Lemonade
3 oz Lettuce
9pmHome2 oz Deli Roast Beef16 oz Crystal Light Pink Lemonade
6 oz Eggplant

graph-week-2

PSMF Recipe – Mexican Lettuce Wraps

Protein Sparing Modified Fast

Filling
1/2 C lemon flavored tea
1 lb extra lean ground Turkey (I like to use 1/2 lb Turkey & 1/2 lb Pork)
1/2 t ground Cumin
1/4 C Lemon Juice
1/2 C chopped Green Onions
1 t Chili Powder
1 T chopped Parsley
1 T Apple Cinder Vinegar
2 cloves minced Garlic
Salt & Pepper to taste
Tabasco to taste

Wrap
Fresh/crisp Lettuce leaves
Chopped Tomato

Prepare a cup of Hot tea. Measure 1/2 C of the Tea and place in a skillet.  Heat until simmering
Add the ground meat.  Tossing frequently
Add the remaining filling ingredients and continue turning until the meat is fully cooked
Continue to simmer until most of the juices in the pan are evaporated (5-10 min.)
Place meat mixture in a food processor and pulse until finely minced
Additional seasoning to taste

Add about 2 T of the mixture to a a lettuce leaf with some chopped tomatoes and wrap into a roll.