Weight Loss Transformation: Week 2, Day 2 Meal Plan

It is the start of Day 2. I hope you are enjoying the recipes. I have ordered some muffins and am looking forward to trying them. I will let you know once I get them. They are great because you can take a muffin with you in the car with your coffee to go. Just make sure you bring the rest of your breakfast with you.

Week 2, Day 2 Meal Plan

BREAKFAST
2 slices of Weight Watchers multigrain bread = 1 (B)
1/2 cup fat-free or low fat cottage cheese = 1 (P)
1/2 orange = 1 (Fr)
1 cup (250 ml) skim or 1% milk = 1 (M)

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

LUNCH
Crunchy tuna wrap (1 ounce tuna with 2 tablespoons chopped celery, 2 teaspoons reduced-calorie mayo, 3 tomato slices wrapped in one small whole wheat tortilla wrap) = 1/2 (P), 1 (F), 1 (B), (V)
6 red bell pepper strips and 6 cucumber strips = (V)
Water, coffee, tea or diet pop

SNACK
1 container of fat free or low fat yogurt = 1 (M)
3 cups fat free microwavable popcorn, popped = 1 (B)

DINNER
Spinach and Pasta Casserole - see recipe below = 1/4 (M), 3/4 (F), 2 1/2 (P), 1 1/2 (B), 50 optional calories
Steamed yellow zucchini and yellow squash = (V) Flavor the water with herbs and lemon juice and the veggies will taste great.
Water or diet pop

RECIPE- Spinach and Pasta Casserole

1 tablespoon each of reduced-calorie margarine and all-purpose flour
1/2 cup skim or 1% milk
1/4 cup ready-to-serve low sodium chicken broth
2 1/4 ounces small tubular pasta of your choice, cooked
1/2 cup each of well-drained cooked, chopped spinach and part-skim ricotta cheese
1 1/2 ounces mozzarella cheese, shredded, divided
1/4 cup thawed frozen egg substitute
2 tablespoons grated Parmesan cheese, divided

1. In a 1-quart saucepan melt margarine over high heat; sprinkle with flour and stir quickly to combine. Continuing to stir, cook for 30 seconds. Gradually stir in milk and chicken broth. Reduce heat to medium-high and cook, stirring constantly, until mixture thickens slightly, about 3-4 minutes.

2. Add pasta and spinach and stir well to combine; set aside.

3. Preheat oven to 350 degrees. In medium mixing bowl combine ricotta cheese, 1 ounce of mozzarella cheese, the egg substitute and 1 tablespoon Parmesan cheese; add spinach mixture and stir to combine.

4. Spray 1-quart casserole with nonstick cooking spray and add spinach-cheese mixture to casserole. Sprinkle with remaining mozzarella and Parmesan cheeses and bake until cheeses are melted, about 20 minutes.

Approximate total time: 35 minutes (includes baking time)
Makes 2 servings.

Each serving provides: 372 calories, 24 g protein, 15 g fat, 36 g carbohydrate, 501 mg calcium, 503 mg sodium, 41 mg cholesterol, 2 g dietary fiber.

Even though you may not like spinach, it is very, very good for you and you will hardly taste it with all the cheese and egg in this recipe.

Remember to drink your water and do some exercise. Enjoy and Happy Weight Loss!