Sunday

Not feeling swell and have not kept up the daily menu. But there are no more than minor changes in the previous menus.

The pot roast dinner was outstanding. I freeze some for another meal and save some for tomorrow or the next day.

Breakfast:

The usual coffee with 1% milk and sweetener,

A multigrain tortilla 8", 120 cals
3 slices of sandwich chicken slices, 50 cals. each
1/2 banana

Lunch:
Big salad with Asian dressing, about 1/2 cup of mixed sunflower and mellon seeds.

Snack: 1/2 an apple.

40 minute walk.

Dinner:

home made pot roast with tomato and wine sauce and herbs.
1 bottom round roast, sliced in 1 inch slices or cubed.
1/2 box (a cup) of Campbells Select Gold label tomato parmesan soup
1 cup spaghetti sauce (from a jar or left over home made is fine)
1 cup of salsa
1 small can of consomme.
1 cup of chianti
1/2 bottle roasted red peppers
(no onion this time and I did not miss it!)
Salt, pepper, garlic salt; allspice; thyme and oregano

Brown the meat in a deep pot. Add the other ingredients to taste. Remove chunks of meat and remove the layer of fat from the bottom round when it is cooked. I like to chunk it up after it is cooked. You can remove any floating fat if you chill it before serving. It only gets tastier when reheated the next day. .

I had @ 1 cup of meat and sauce served with 1/2 cup cooked brown rice.
Very satisfying.

Decaf with milk and sweetener for dessert.