A Week In The Zone: Sunday

I’m a 3-block female (3-block meals, 1-block snacks), but because I’m working out so much and have a history of stomach-growling-induced insomnia, I’ve added 1 block of fat and 1 block of protein to my meals. I also usually have 2-3 snacks per day (when I can prove to myself that it’s true hunger not just appetite.)

Here’s what I ate today. My eating schedule was a little messed up because I was running errands and doing chores most of the day. (Read the photo chart left to right, top to bottom, to see my meals and snacks in order.)

Pre-breakfast, 8:00 a.m.
1 block C+P+F, 2 WW points
1/2 Almond Brownie Balance Bar

Breakfast, 10:30 a.m. (little late… oops!)
4 blocks P+F, 3 blocks C, 7 WW points
2 oz. ham
1T protein powder
1/2 c blueberries
1/4 c Fiber One (7 grams of fiber!)
1c 1% milk
12 almonds
decaf tea with 1 Splenda
fish oil, glucosamine, Juice Plus

Snack, 1:30 p.m.
1 block P+F+C, 2.5 WW points
Cucumber salad made with:
1 cucumber
1/4 cup reduced-fat feta
5 olives
1 tablespoon lemon juice
salt, pepper, oregano

Snack, 3:00 p.m.
1 block P+F+C, 2 WW points
Snack mix:
1/2 cup red grapes
2% string cheese
3 almonds

Dinner, 7:30 p.m.
4 blocks P+F, 3 blocks C, 7 WW points
Osso Buco stew (4 oz. veal + 3/4 cup veggies and broth)
pink grapefruit
9 almonds

fish oil, glucosamine, Juice Plus

Here’s the recipe for the Osso Buco stew. It’s SO SO SO good, and because it’s made in the slow cooker, it’s super easy. On New Year’s Eve, I put all the ingredients in the crockpot on low heat, and when we returned from our 11-mile run on January 1, a delicious dinner was waiting for us. That’s the best! It was, like, 5 minutes from walking in the door to putting the first bite in my mouth.

Osso Buco Stew

From the cookbook Weight Watchers Slow Good
Per serving: 3 blocks P + 1 block C + 1 block F, 4 WW points

Stew ingredients:
1 lb. boneless veal or beef, cut into 2-inch cubes
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons flour
2 teaspoons olive oil
1 cup chicken broth
3/4 cup white wine
2 tomatoes, 1-inch dice
1 onion, chopped
1 carrot, sliced thin
1 teaspoon dried thyme
2 bay leaves
3 garlic cloves, crushed

Gremolata ingredients:
1 garlic clove
2 tablespoons chopped fresh parsley
1 teaspoon grated lemon zest

1. Mix flour, salt, and pepper and place in zip lock bag. Add meat to bag and toss ’til evenly coated. Heat the oil in a large skillet. Add meat and cook ’til browned on all sides, about 5-6 minutes.

2. Remove meat and place in slow cooker. Spray the skillet with Pam spray and saute onions, carrots, and tomatoes until golden and slightly soft; transfer to slow cooker. Add broth, wine, thyme, bay leaves, and garlic to slow cooker.

3. Cover and cook until everything is tender. 4-5 hours on high or 8-10 hours on low. (I let this cook for about 12 hours, and it was totally awesome.)

4. Mix crushed garlic, chopped parsley, and lemon zest. Refrigerate ’til it’s time to eat.

5. Discard bay leaves and top a bowl of the stew with a little of the gremolata and a dusting of grated parmesan.

Add more healthy fat: Drizzle a little olive oil on top.

Make it a meal: Add fruit for dessert.

Splurge a little: Serve the stew over 1/4 cup of whole wheat/whole grain pasta. SO yummy!

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  • Bonita says:

    Sounds delicious! I’m going to try to cook the chili recipe listed in the Crossfit Journal.I’m glad its only me that will be eating it in case of a mishap!