THM Fuel Cycle: Week 1, Day 4 (Fuel Pull)

Weight: 134.7

Over all, I felt good today. Not great, not crummy. Pretty much like yesterday, but I didn't need the nap.

Breakfast: 1 c. luscious lemon yogurt; 3 bites of a muffin in a bowl (page 258) (I wasn't hungry)

Snack: green pepper strips

Lunch: Cajun cottage cheese salad (page 303)(minus the beans)

Snack: strawberry cottage berry whip (page 379)

Dinner: citrus baked fish (page 286), creamy creamless cabbage (page 352)

I also had 1/2 c apple cider with cinnamon essential oil at a doTerra party.

THM Fuel Cycle: Week 1, Day 3 (Deep S)

Weight: 135.8

I felt much better, mood-wise. I seemed to have more energy, but I was able to get a nap in the afternoon.

I had a spoon of coconut oil and some l-glutamine powder in water before I exercised.

Breakfast: 2 eggs fried with butter, seas salt, cayenne and nutritional yeast.

Lunch: leftover turkey burger and vegetable medley from last night's dinner

Snack: Lemon bombs

Dinner: crispy salmon with romaine, green peppers and cucumbers

Snack: salted caramel skinny chocolate

THM Fuel Cycle: Week 1, Day 2 (Deep S)

Weight: 138.2

I was dragging this day! And my attitude was crummy. Thankfully, no detox headaches (yet).

Breakfast: 2 hardboiled eggs in a bowl with coconut oil, sea salt and cayenne.

Snack: iced coffee

Lunch: crispy salmon (page 283)

Snack: ginger trimmaccino

Dinner: turkey burger; roasted vegetable medley (page 354)

THM Fuel Cycle: Week 1, Day 1 (deep S)

Weight: 141.3

I had a spoonful of coconut oil before working out.

Breakfast: 1 green pepper and 2 eggs fried in butter with sea salt, cayenne and nutritional yeast.

Lunch: shredded chicken breast sautéed in coconut oil on romaine lettuce and green pepper slices, dressed with EVOO.

Snack: Fat stripping Frappa (page 240) with coconut oil

Dinner: shredded chicken sautéed in coconut oil with cayenne; cucumber slices drizzled with EVOO.

Snack: the lemon version of choco-pudding (page 366)

Grocery list for 9/8-9/21

This is what I bought for the THM meals. I'm not including things I bought for my family (veggie burgers for hubby, kool-aid for the kids, etc) or things that have nothing to do with my eating (razors, cotton balls, etc.). The prices are for the listed stores in my area (NE Ohio).

Marc's
Lawash whole wheat wraps $2.89
store brand multi-vitamin/multi-mineral $4.99
Bently rooibos tea bags $1.50
whole almonds $4.99
1 lb walnuts $5.49
bigelow oolong tea bags $1.99
2 lbs frozen cauliflower $3.18
milk thistle capsules $4.99
starkest white tuna (6 @0.99) $5.94
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TOTAL $35.96



Sun Plum Market
English cucumbers (2) $1.00
iceburg lettuce $1.50
celery $1.50
zucchini (1) $0.90
head cabbage $1.62
head cauliflower $0.99
3 lb yellow onions $1.50
5 lbs carrots $3.99
head broccoli $1.50
strawberries $2.50
Fuji apples $2.52
gala apples $4.11
bananas $1.21
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TOTAL $24.84



Giant Eagle
Dreamfield pasta (2) $2.00
(on sale this week for $2. Get a $1 coupon from the dreamfield website.)
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TOTAL $2.00



ALDI
stir fry veggies $2.89
salmon $3.99
broccoli florets (4 @ .99) $3.96
instant brown rice $1.49
unsalted butter $2.89
egg whites (2 @1.99) $3.98
unsweetened vanilla almond milk $2.49
greek yogurt $3.89
canned pinto beans (2 @ 1.19) $2.38
canned black beans (6 @.59) $3.54
ground turkey (2 @ 3.29) $6.58
half and half (2 @ 1.69) $3.38
low fat cottage cheese $2.29
tomato sauce (6 @.25) $1.50
fresh spinach $1.79
stevia packets (2 @ 1.99) $3.98
lemon pepper seasoning $1.49
mint extract $1.99
green grapes $1.78
red grapes $1.78
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TOTAL $58.06


Sam's Club
romaine lettuce $3.98
Boneless skinless chicken breast (2 packs) $19.80
coconut oil $15.98
tilapia filets $13.98
pork loin roast $15.87
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TOTAL $69.61

GRAND TOTAL: $190.47

In case you were curious, the total for all of our groceries, vitamins, paper products, etc. was $286.60. That is for a family of 7 for 2.5 weeks.

2 week Fuel Cycle plan with grocery lists

This is my menu plan for Sept 8-21. After being off plan for 5 days in Chicago (yes, I ate cold deep dish pizza for breakfast almost every morning!), it is time to jump back on. I am not posting my drinks. They will include coffee with stevia (and cream on S days or almond milk on E/FP days); GGMS (lemon or caramel apple); trimmacchinos; shrinker; oolong or rooibos (hot or cold); and, of course, water. I'll also have skinny chocolate whenever I feel like it on deep S days.

DEEP S MONDAY
BREAKFAST: 2 eggs fried in butter with sea salt, cayenne and nutritional yeast.
LUNCH: shredded chicken breast fried in coconut oil on top of a big romaine salad with EVOO
SNACK: fat stripping frappe (FSF) (page 240) with a TBS of coconut oil
DINNER: hamburger with lettuce "bun"; roasted vegetable medley (page 354)
DEEP S TUESDAY
BREAKFAST: hard boiled eggs with cayenne, sea salt and coconut oil
LUNCH: crispy salmon (page 283) and a romaine salad with EVOO
SNACK: FSF with coconut oil
DINNER: taco salad (taco meat on romaine)
DEEP S WEDNESDAY
BREAKFAST: 2 eggs fried in butter with sea salt, cayenne and nutritional yeast
LUNCH: a can of albacore tuna on romaine with EVOO
SNACK: FSF with coconut oil
DINNER: crispy salmon (page 283) and a romaine salad with EVOO
FUEL PULL THURSDAY
BREAKFAST: muffin in a bowl (page 258) and luscious lemon yogurt
LUNCH: Cajun cottage cheese salad (page 303)
SNACK: Big Boy Smoothie (page 242)
DINNER: succulent citrus fish bake (page 286) and steamed green beans
FUEL PULL FRIDAY
BREAKFAST: egg white scramble (page 217)
LUNCH: low carb wrap with tuna and peppers
SNACK: 2 wasa crackers with 1 aldi's brand of the laughing cow cheese wedges
DINNER: sweet and spicy Asian stir fry (page 341)
E SATURDAY
BREAKFAST: thm pancakes (page 223)
LUNCH: warm chicken sprouted sandwich (page 298)
SNACK: some sort of fruit
DINNER: southwest quinoa and black bean salad (I don't use the green onion)
E SUNDAY
BREAKFAST: savory skillet quinoa (page 231)
LUNCH: low carb wrap with tuna; fruit
SNACK: popcorn
DINNER: all day lentil stew (page 311) with wasa crackers
DEEP S MONDAY
BREAKFAST: 2 fried eggs with sea salt, cayenne and nutritional yeast
LUNCH: zucchini noodles (page 356) with coconut oil and sea salt as dressing; basic whey smoothie with coconut oil (page 243)
SNACK: FSF with coconut oil
DINNER: crispy salmon (page 283) and a romaine salad with EVOO
DEEP S TUESDAY
BREAKFAST: golden soft boiled eggs (page 219)- I make mine hard boiled
LUNCH: chicken sautéed in coconut oil on romaine with EVOO
SNACK: FSF with coconut oil
DINNER: crockpot roast(page 310); broccoli with butter
DEEP S WEDNESDAY
BREAKFAST: 2 fried eggs with sea salt, cayenne and nutritional yeast
LUNCH: leftovers
SNACK: FSF with coconut oil
DINNER: tuna on romaine lettuce with EVOO; tummy tucking ice cream (page 368)
FUEL PULL THURSDAY
BREAKFAST: muffin in a bowl (page 258) and luscious lemon yogurt
LUNCH: Mexican cottage cheese salad (page 302)
SNACK: BBS (page 242)
DINNER: loaded fotato soup and wasa crackers (page 294)
FUEL PULL FRIDAY
BREAKFAST: egg white scramble (page 217)
LUNCH: leftover soup and deli meat rollups (page 299)
SNACK: tummy tucking ice cream (page 368)
DINNER: succulent citrus fish bake (page 286) and steamed green beans
E SATURDAY
BREAKFAST: trim healthy pancakes (page 223)
LUNCH: nicey ricey salad (page 304)
SNACK: baked apples (page 379)
DINNER: balsamic chicken (page 324); steamed broccoli; brown rice
E SUNDAY
BREAKFAST: sprouted French toast (page 239)
LUNCH: leftovers
SNACK: fruit
DINNER: bean burgers (page 339) and salad