Mesquite creek cottage Fall weekly dukan menu

Monday

Breakfast: now in habit of skipping breakfast and noticed weight loss came easier, hungry, drink lots of fluids

-fat free cottage cheese 1/2 cup, optional, flavor with strawberry MIO

-coffee with sweet & low, or hot tea

Lunch:

-chicken breast cooked with coarse spicy mustard

-half a cinnamon oat bran muffin with coffee

Supper:

-turkey breast streak (they come in a steak form) with dried Italian seasoning and garlic powder

-half a cinnamon oat bran muffin with coffee

Tuesday

Breakfast: now in habit of skipping breakfast and noticed weight loss came easier, hungry, drink lots of fluids

-fat free cottage cheese 1/2 cup, optional, flavor with strawberry MIO

-coffee with sweet & low, or hot tea

Lunch:

-turkey breast streak (they come in a steak form) with dried Italian seasoning and garlic powder

-half a cinnamon oat bran muffin with coffee

Supper:

-chicken breast cooked with coarse spicy mustard

-half a cinnamon oat bran muffin with coffee

Wednesday

Breakfast: now in habit of skipping breakfast and noticed weight loss came easier, hungry, drink lots of fluids

-fat free cottage cheese 1/2 cup, optional, flavor with strawberry MIO

-coffee with sweet & low, or hot tea

Lunch:

-chicken breast cooked with coarse spicy mustard

-half a cinnamon oat bran muffin with coffee

Supper:

-turkey breast streak (they come in a steak form) with dried Italian seasoning and garlic powder

-half a cinnamon oat bran muffin with coffee

Tuesday

Breakfast: now in habit of skipping breakfast and noticed weight loss came easier, hungry, drink lots of fluids

-fat free cottage cheese 1/2 cup, optional, flavor with strawberry MIO

-coffee with sweet & low, or hot tea

Lunch:

-turkey breast streak (they come in a steak form) with dried Italian seasoning and garlic powder

-half a cinnamon oat bran muffin with coffee

Supper:

-chicken breast cooked with coarse spicy mustard

-half a cinnamon oat bran muffin with coffee

Friday

Breakfast: now in habit of skipping breakfast and noticed weight loss came easier, hungry, drink lots of fluids

-fat free cottage cheese 1/2 cup, optional, flavor with strawberry MIO

-coffee with sweet & low, or hot tea

Lunch:

-chicken breast cooked homemade Italian tomato based sauce, fresh onoin

-half a cinnamon oat bran muffin with coffee

Supper:

-home cooked fresh, liver & onions

-half a cinnamon oat bran muffin with coffee

Saturday

Breakfast: now in habit of skipping breakfast and noticed weight loss came easier, hungry, drink lots of fluids

-fat free cottage cheese 1/2 cup, optional, flavor with strawberry MIO

-coffee with sweet & low, or hot tea

Lunch:

-turkey ham wraps with spring onions, mustard dip, optional tomatoes, bell pepper, fat free cheese

Supper:

-homemade pizza with dukan pancake for crust seasoned with Italian dried spices, optional: mushrooms, onions, bell peppers, low fat turkey bacon, lean ground beef, cheese, tomato sauce

Sunday

Breakfast: now in habit of skipping breakfast and noticed weight loss came easier, hungry, drink lots of fluids

-fat free cottage cheese 1/2 cup, optional, flavor with strawberry MIO

-coffee with sweet & low, or hot tea

Lunch:

-chicken breast cooked with coarse spicy mustard dip                                        -half a cinnamon oat bran muffin with coffee

Supper:

-Crock pot (Slow cooker), lean roast, vegetables, fat free broth, dried spices

-half a cinnamon oat bran muffin with coffee

Tips: travel, we make our own beef jerky, and the muffins travel easily as well, drink with hot coffee (coffee appears to always be available everywhere) As for the work week menu, why chicken and turkey? Food is just that, food, why spend time and money on simple nutrition. The work week is busy and chicken and turkey are safe simple proteins that make life easy for weight loss. At the end of the day if you find yourself sarcastically mocking this menu, then ask yourself. HOW BAD DO YOU WANT TO BE FIT AND TRIM?

Thanksgiving Day 2011

this is me making the meringue cookies, from scratch, oh my grandmother would have been so proud at the foam I was making those egg whites dance to!

Thanksgiving Food

Homemade cranberry sauce with splenda

individual crustless pumpkin pie, fat and sugar free

meringue splenda cookies

fat and sugar free cream cheese cake, was amazing!

we also had a turkey, roasted vegetables, and dukan bran stuffing

Dukan Bran Muffin Recipe

I eat one of these a day as part of my daily calorie intake following the Dukan Diet. I like this recipe, it is easy, and taste good. The only time I dont eat one of these muffins is Saturday when I make a bran pancake as the dough for homemade pizza.

Ingredients:
Dry: mix in small bowl the following
3 TBSP cinnamon (takes a lot due to bland flavor)
24 TBSP oat bran ( I could do the math to figure the 24TBSP=cup? but I don't and here is why. Oat bran settles and it would be really easy to get to much and add carbs and calories
Dash of baking powder about 1/4 tsp
1 cup splenda

Wet: Whisk together until creamy
1 cup fat free unflavored greek yogurt
8 whole large eggs, yolk is optional, I add it for flavor and it is the only yolk I eat all week.
1 tsp real vanilla extract
optional in addition for flavor
1 tsp banana extract or 1/2 tsp almond or any preferred extract flavor

Now mix dry into wet. Spray a muffin pan with non stick spray, pour and spray tops of raw muffins with spray, bake for 20 minutes at 350 degrees. Remove to cool. After about 5 minutes, use a silicone rubber spatula to run along the edges and with a spinning motion remove from pan. Let cool and enjoy

What you eat in private will show in public

This was taken from an airport scanner two women going side by side, 250lbs, vs 120lbs. Besides the basic differences in body tissue the enlarged heart really motivates me to stay thin

Aug 12th 2011 Home

Yes you can with Dukan

Dukan website

I read the book, and feel great this summer.

Just a fan

The Mesquite Creek blog is not associated, affiliated in any way with Dukan, I just like it. I purchased the book with my own funds. No gain is given to the owner of this blog from Dukan.