the Skinny on Shakes
I’m targetting 140lb, which can be maintained at about 1400 calories per day. This translates to three meals (averaging 350 calories each), and 250 calories split across two snacks and dessert. Since I take my lunch and snacks to work, I am able to keep it fairly consistent day after day:
- Breakfast: soaked oatmeal in milk and yogurt with preserved berries (233 cal)
- Morning Snack: two laughing cow light cheese wedges (45 cal) and half a cup of sliced cucumber, with peel (7 cal)
- Lunch: chicken breast on salad or a rice and lentil based casserole that is easy to reheat at work. This is my meal with the most calories – about 400.
- Afternoon Snack: ¼ cup of homemade chickpea-yogurt dip, flavoured with roasted red pepper or roasted garlic pulp (80 cal) and 3 celery stalks (19 cal); or a piece of fruit (about 80 cal)
- Dinner: If you are like me – a dessert person and craving a chocolate cookie shake – a huge bowl of chili or clear broth soups is filling for dinner (beef and vegetable or cabbage with diced kielbasa sausage and curry lentil are some of my favourites; each is about 90 cal per cup and I usually have two servings).
This leads me to a great dessert idea I saw on Cook Yourself Thin – and the purpose of this post – a Smoothie dessert: ½ cup chocolate frozen yogurt (90 cal) blended with 1 tsp of vanilla or almond flavouring, and ¼ cup skim milk (20 cal). Drink up that yummy goodness at only 110 calories! If you had a light dinner, try adding two chocolate snaps to the mixture for more texture (65 cal for Dare Simple Pleasures or 120 cal for two oreo cookies).
I made a batch for Steve and I using Chapman’s Dutch Chocolate Frozen Yogurt. Man it was good!!! He saw it as an occasional treat, so maybe it will be our movie night dessert …
