Weight Loss Transformation: Day 7 Meal Plan

YOU DID IT! Today is weigh day. I have lost 3 pounds this week!!!! I would love to hear from anybody who is doing this plan with me to see how much weight other people have lost. Some people will lose a little more, some a little less. It all depends on how much weight you have to lose overall. I hope you are extremely proud of your achievement this week.

As promised, there will be a treat for you at the end of today's meal plan. Next week I will be introducing you to something called optional calories. Optional calories are extra calories per day that you can have on top of your daily food intake. You will be allowed 150 optional calories per week so use them wisely so they last all week. I will be including recipes that take into account optional calories so keep track of them.

Day 7 Meal Plan

BREAKFAST
2 pieces of Weight Watchers multigrain bread = 1 (B)
1 tablespoon reduced-calorie margarine = 1 (F)
1/2 cup of fat free or low fat cottage cheese = 1 (P)
Coffee or tea

SNACK
1 container of fat free or low fat yogurt = 1 (M)
1 cup raspberries = 1 (Fr)

LUNCH
Basil-Vegetable Quiche - Recipe below = 2 (P), (V)
Garden salad with 1 tablespoon of fat free Italian dressing = 1 (F), (V)
Water, coffee, tea or diet pop

SNACK
1 container of low fat or fat free yogurt = 1 (M)
1 apple = 1 (F)

DINNER
1 ounce of grilled chicken breast cut into strips = 1 (P)
1 cup cooked noodles of your choice = 2 (B)
1/2 cup of reduced-calorie tomato sauce - 1 (F), (V)
Steamed green and yellow beans = (V)
Water or diet pop.

TREAT - 1 small piece of chocolate cake....YES! But only for today. Get it out of your system and back on track tomorrow. Congratulations on a job well done!!!

RECIPE- Basil-Vegetable Quiche

1 cup thinly sliced onions

1 1/2 medium red bell peppers, seeded and cut into 6 strips and 12 diamonds; dice remaining pepper

3/4 cup sliced mushrooms

1 small garlic clove, minced

1 1/2 cups thawed frozen egg substitute

1 1/2 ounces reduced-fat Swiss cheese, shredded

1/2 cup fresh basil, chopped

2 medium zucchini (about 10 ounces), cut lengthwise into thin slices and steamed

1. Preheat oven to 350 degrees Fahrenheit. Spray 9" nonstick skillet with nonstick cooking spray; add onions, all of the peppers, the mushrooms and garlic and cook over medium heat, stirring frequently, until onions are lightly browned, about 2-3 minutes. Add 1 tablespoon water; cover and cook until vegetables are tender, about 2-3 minutes longer.

2. Remove pepper strips, pepper diamonds and 1/4 cup mushrooms to plate and set aside. Transfer remaining vegetable mixture to medium mixing bowl; add egg substitute, cheese and chopped basil and stir to combine. Carefully pour into 9" quiche dish or pie plate. Decoratively arrange zucchini over egg substitute mixture.

3. Bake for 15-20 minutes (until knife, inserted in center, comes out dry).

4. Garnish quiche with reserved pepper strips and diamonds and mushrooms.

Approximate total time: 40 minutes (includes baking time; does not include cooling time)

Each serving provides: 111 calories, 13 g protein, 2 g fat, 10 g carbohydrate, 233 mg calcium, 142 mg sodium, 8 mg cholesterol, 2 g dietary fiber

Please make sure you are still drinking your water and trying to go for a walk. Again, congratulations on a job well done. Enjoy the meal and the cake. Back on track tomorrow. Happy Weight Loss!