Weight Loss Transformation: Week 2, Day 1 Meal Plan

It is the beginning of another week. I hope you celebrated your success of last week and really enjoyed your chocolate cake. As I said, this week I will be introducing you to optional calories. You are able to use 150 extra calories per week on top of what you are eating now. Please keep track of these calories so you don't exceed 150 per week.

Week 2, Day 1 Meal Plan

BREAKFAST
1 egg done any way you like = 1 (P)
2 slices of Weight Watchers multigrain bread = 1 (B)
1 tablespoon of reduced-fat margarine = 1 (F)
1 cup (250 mL) of skim or low fat milk = 1 (M)
Coffee or tea

SNACK
1/2 banana = 1 (Fr)
1 container of fat-free or low fat yogurt = 1 (M)

LUNCH
Sicilian Pasta with Peas- Recipe below = 1/2 (F), 1/2 (P), 1 1/2 (B), (V), 15 optional calories
6 cherry tomatoes and 6 cucumber spears
Water, coffee or tea

SNACK
1 small apple = 1 (Fr)
2 slices of Melba toast = 1 (B)

DINNER
2 1/2 ounces grilled or broiled pork chop, flavored to taste = 2 1/2 (P)
3/4 cup cooked rice* = 2 (B)
Garden salad = (V)
1 1/2 tablespoon of fat-free Italian dressing = 1 1/2 (F)
Water or diet pop

*Cook the rice in reduced-sodium chicken broth instead of water. This will add loads of flavor without the fat.

RECIPE - Sicilian Pasta with Peas

1/4 cup chopped onion
1 teaspoon olive oil
1 garlic clove, minced
2 cups canned Italian tomatoes, pureed
1/2 cup frozen peas
1 cup cooked rotelle (spiral macaroni), hot
1/4 cup part-skim ricotta cheese
1 tablespoon grated Parmesan cheese

1. In shallow 1-quart microwavable casserole combine first three ingredients, stirring to coat; microwave on high for 1 minute.
2. Set sieve over casserole and pour pureed tomatoes through sieve into casserole, discarding solids. Add peas and stir to combine. Cover with wax paper and microwave on high for 10 minutes, stirring once every 3 minutes.
3. To serve, in serving bowl combine pasta and half of the tomato mixture and stir to combine. Top with remaining tomato mixture, the ricotta cheese and Parmesan cheese.

Approximate total time: 25 minutes
Makes 2 servings

Each serving provides: 240 calories, 12 g protein, 6 g fat, 35 g carbohydrate, 202 mg calcium, 541 mg sodium, 12 mg cholesterol, 4 g dietary fiber.

Enjoy the beginning of week 2. Remember to drink your water and do some exercise, eat slowly to savor all the flavor and Happy Weight Loss!