Weight Loss Transformation: Day 1 Meal Planner

As previously mentioned, today is the beginning of the rest of your healthy life. Today we start with the meal planners.


Also please pay some attention to the side bar where I have put in a list of recipe books. I use these books myself. These are good recipes to make for a Friday or Saturday night dinner to treat yourself for all the hard work you have been doing all week.

Most of the recipes are quite healthy. I especially love the restaurant recipes book because I can have a restaurant style meal without the price tag and I usually substitute the butter for low fat margarine and whole milk or heavy cream with low fat or 1% milk and I always use fat free yogurt instead of sour cream. They are definitely worth checking out.


In any case, your meal for today is:


BREAKFAST

Two pieces of Weight Watchers multigrain bread = 1 (B), two pieces of Kraft Fat Free Singles Swiss cheese slices 1 (P), one container of Danone Silhouette yogurt 1/2 (M), coffee with milk 1/4 (M)

SNACK

Banana 1 (Fr)

LUNCH

One whole wheat pita 2 (B), 2 ounces of tuna packed in water 1 (P), 1 tablespoon low fat mayo 1(F), shredded lettuce, carrots, celery and cucumbers (V). Warm the pita up, drain and mix the tuna with the mayo. Layer the veggies on the bottom of the pita and put the tuna mixture on top. You can have carrot sticks as a side for more veggies and to full you up. Have some water flavored with Crystal Light or tea or coffee or diet pop.

SNACK

One apple 1 (Fr), one container of Danone Silhouette yogurt 1/2 (M), 3/4 cup of 1% milk 3/4 (M)

DINNER

One cup of cooked rice (season to taste but remember NO SALT) 2 (B), 2 ounces of grilled chicken breast 2 (P); (HINT: You can baste the chicken with fat free Italian dressing. This adds almost no calories but adds a lot of flavor), green salad with 2 tablespoons of a fat free dressing of your choice 2 (F). I use fat free Italian almost exclusively. (HINT: The more you toss your salad the less dressing you have to use).

Drink 6-8 glasses of water and try to incorporate some exercise into your day such as walking.

If you get hungry in the evening, have some veggies such as carrots, celery or cucumbers and drink some water. Please try not to eat at least 2 hours before bedtime.

This will not be easy at first as we are creatures of habit and want to revert back to what is familiar. Trust me, if you stick with me, you will see results!

Quote:
People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success. Norman Vincent Peale.