Weight Loss Transformation: Day 4 Meal Plan

We are onto Day 4. Hang in there! The week is almost done and you will be rewarded on Sunday for all your hard work and weight loss!

BREAKFAST
3/4 ounce Kellogg's Special K = 1 (B)
1/2 cup strawberries or blueberries = 1/2 (Fr)
1 cup fat free or low fat milk = 1 (M)
Coffee or tea

SNACK
1 medium-sized nectarine = 1 (Fr)
1 container of fat free yogurt = 1 (M)

LUNCH
Eggplant Pizza (recipe provided below) = 1/2 (F) 2 (P), (V), 1 (B)
Garden salad with 2 tablespoons of fat free dressing of your choice = 2 (F)
Water or diet pop

SNACK
1/2 cup of strawberries or blueberries - 1/2 (Fr)
4 pieces of Melba toast = 1 (B)

DINNER
1 large baked potato topped with salsa = 2 (B), (V)
2 ounces of grilled or broiled chicken breast seasoned to taste (NO SALT) = 2 (P)
4 broccoli florets and 6 slices of bell pepper (any color you like), steamed = (V)
Water or diet pop

RECIPE - Eggplant Pizza

6 ounces eggplant, cut crosswise into four 1/4"-thick round slices
1/4 teaspoon salt
1/4 cup thawed frozen egg substitute
1/4 teaspoon garlic powder
3 tablespoons plain dried bread crumbs
3/4 ounce (2 tablespoons) uncooked yellow cornmeal
1 teaspoon olive or vegetable oil
4 slices of Provolone cheese (1/2 ounce each slice)
2 teaspoons grated Parmesan cheese

1. On paper towels arrange eggplant slices in a single layer; sprinkle both sides of each eggplant slice with salt and let stand for 10 minutes.
2. In small mixing bowl combine egg substitute, 1/2 teaspoon water and the garlic powder and using a fork beat until combined. On sheet of wax paper combine bread crumbs and cornmeal.
3. Pat eggplant dry. Dip each eggplant slice in egg substitute mixture, then in crumb mixture, coating both sides and using all of the egg substitute and crumb mixtures.
4. In 10" nonstick skillet heat oil; add eggplant slices and cook over medium heat until golden, about 5-7 minutes on each side (be careful not to burn the crumb mixture).
5. Preheat broiler. Arrange eggplant slices on broiler pan. Top eggplant with Provolone cheese and Parmesan cheese. Broil until cheeses are golden, about 2 minutes.

Approximate total time: 30 minutes
Makes 2 servings: 2 pizzas each

Each serving provides: 1/2 (F), 1 1/2 (P), (V), 1 (B)
Per serving: 241 calories, 14 g protein, 11 g fat, 23 g carbohydrate, 293 mg calcium, 665 mg sodium, 21 mg cholesterol, 2 g dietary fiber

Again, I would love to get some of your comments. Please let me know how you are enjoying the recipes or if you need any support or advice about weight loss. I am here to help. We are in this together.

Enjoy Day 4 meal plan and Happy Weight Loss!