Weight Loss Transformation: Day 3 Meal Plan

Okay, this is Day 3 of your weight loss transformation. I know you can't wait to get through the week and weigh yourself to see what you have achieved and how much weight you have lost, but try not to. On Sunday there will be a little treat for you for all your hard work!

BREAKFAST

1 Eggo waffle = 1 (B), 1 (F)
1 tablespoon low fat syrup = 1 (F)
1 container of fat free or low fat yogurt = 1 (M)
Coffee or tea

SNACK

1 orange or 2 tangerines = 1 (Fr)
2 pieces of Weight Watchers raisin bread, toasted = 1 (B)

LUNCH

Turkey-Tomato sandwich (2 ounces of sliced turkey with sliced tomatoes, lettuce and one tablespoon of yellow mustard on 2 slices of Weight Watchers multigrain bread) = 2 (P), (V), 1 (B)
Broccoli florets, celery sticks or carrots = (V)
Water, coffee, tea or diet pop

SNACK

1 kiwi sliced with sweetener or one medium apple = 1 (F)
1 container of fat free or low fat yogurt = 1 (M)

DINNER

Franks and Beans Pizza (recipe provided below) = 2 (P), (V), 2 (B)
Garden salad with one tablespoon of fat free French dressing = (F)
Water or diet pot.

Please remember to drink your water, incorporate exercise into your daily routine and don't eat 2 hours before bedtime. This will help your weight loss tremendously. I hope you will enjoy your weight loss Day 3 meal plan.

Franks and Beans Pizza

1/2 cup finely chopped onions
4 ounces (1/2 cup) canned baked beans (without meat)
1 large pita, toasted
3 ounces chicken franks cut into 1/2" thick slices
3/4 ounce reduced fat Cheddar cheese, shredded

1. Preheat oven to 400 degrees Fahrenheit. Spray small nonstick skillet with nonstick cooking spray and heat; add onion, cover and cook over medium heat until translucent, about 2 minutes. Stir in beans; cover and cook until heated, about 3-4 minutes.
2. On baking sheet arrange pita; top with franks and onion-bean mixture. Sprinkle with cheese. Bake until cheese is melted, about 2 minutes.
3. Cut into quarters and serve.

Approximate total time: 15 minutes (including baking time)
Makes 2 servings

Each serving provides: 2 (P), (V), 2 (B)
Per serving: 296 calories; 14 g protein, 11 g fat; 36 g carbohydrate, 177 mg calcium, 1,065 mg sodium, 50 mg cholesterol, 5 g dietary fiber

Enjoy and Happy Weight Loss