Rummaging through my saved recipies, I asked myself, “What do I want to eat this week?” What flavors was I drawn to. What sounded good?
Most of the recipies simply seemed like too much. Too many flavors, too many ingredients, too much work. I wanted a simple week with clean, fresh flavors.
I decided to fashion this week’s menu around light marinades and vegetables. The only complex recipe was the green beans and potatoes.
Before I get too much into this week, you might want to know how last week went. The scale says Iost a pound. Don’t get too excited, it’s easy enough to gain back next week!
I still had some late night cravings, but my yogurt seems to take care of that pretty well. All it all, last week was a successful week.
Therfore as you read, the next section
1. I am not a trained chef or nutritionist.
2. I am not a medical professional.
3. I am not a professional photographer.
What’s Cooking?
As you can guess, I’m not going to be changing up breakfast and lunch that much. Breakfast consists of Coffee with Vital Protiens and Half N Half. Lunch stays the same with a Spinach Chicken Salad.
For the entrees, I decided on Salmon and Halibut. For the veggies, I have Asparagus and Green Beans. The green beans and potatoe recipe is good enough to eat on it’s own and I may switch it up with my spinach salad sans the chicken in the evening and have the green beans with the chicken for lunch.
The trick this week was to find the right marinades. For the salmon I wanted to try a lime marinade. But all the recipies I found online used soy sauce or mango or cilantro. Nothing sounded good. So I went to the kitchen and played with a few different mixes with lime to see what tickeled my fancy.
The halibut was easier. I based it off of my favorite halibut recipe from Suzy Karadsheh’s web site, The Mediterranean Dish. If you are looking for an absolutely awesome Halibut recipie, I highly recomment her One-Pan Baked Halibut Recipe with Vegetables!
https://www.themediterraneandish.com/one-pan-mediterranean-baked-halibut-recipe-with-vegetables/
Learning someting new
Last week, I noticed some recipies were “baked” others were “roasted”. What’s the difference? Internet to the rescue (masterclass.com/articles/roast-vs_bake-explained). Roasting is 400 to 450 degrees, baking is below that. Roasting is usually with solid foods, baking is when a non-solid foods go to a solid. Baking is always in the oven, roasting can be done in an oven or over an open flame.
Based on this definition, this week’s recipies are:
- Roasted Salmon with a Lime and Orange marinade
- Roasted Halibut with a Lemon and Basil marinade
- Roasted Asparagus
- Green Beans and Potatoes
My next question was “How do I count the calories and macronutrients for marinaides?” Fortunately, google once again has a few million posts on just this question. I’m going with the “Somewhat Accurate” category on Marinades and add 1-2 teaspoons of the main ingredient to cover the bases.
What does this week’s nutrition look like?
Using my standard breakfast, lunch and snacks, then adding in averages for my entres and sides (including the 1/2 cup of couscous), this week’s average calories comes in at a whopping 1,282 cal per day. I’d say that’s a good round number for a steady weight loss. Then, using my handy-dandy macro calculator, I used the average carbohydrates of 176g, protien of 48g, and fat of 43g to come up with a 55%/15%/30% mix of macro nutrients. Amazing! Two weeks in a row? How is that possible.
https://drbillsukala.com/macronutrient-calorie-gram-calculator/
Roasted Salmon with Lime and Orange Marinade
Roasted Halibut with Lemon and Basil Marinade
Roasted Asparagus
Green Beans and Potatoes
