Weight Loss Transformation: Week 2, Day 3 Meal Plan

It is hump day! We are almost through this week as well. How time flies when you feel healthy! Please remember that you need to take a multivitamin with minerals every day to make sure you are getting enough vitamins and minerals. I take one every night before bed.

Week 2, Day 3 Meal Plan

BREAKFAST

1/2 cup cooked oatmeal with 1 packet of sweetener and a pinch of cinnamon sprinkled on top = 1 (B)

1/2 cup (250 ml) skim or 1% milk = 1/2 (M)

Coffee or tea

SNACK

Yogurt parfait with blueberries. Mix one container of fat-free plain yogurt with 1 packet of sweetener and in a tall glass alternate one layer of yogurt with one layer of blueberries (1 cup) = 1 (M), 1 (Fr)

LUNCH

1 large whole wheat tortilla wrap = 2 (B)

1 tablespoon of reduced-calorie mayo = 1 (F)

1 ounce sliced turkey breast = 1 (P)

2 slices of fat-free cheese (30 calories per slice) = 1 (P)

6 carrot sticks and 6 celery spears = (V)

Water, coffee, tea or diet pop

SNACK

1 cup blueberries sprinkled with 1 packet of sweetener = 1 (Fr)

6 pieces of Melba toast = 1 (B)

DINNER

Cheese and Broccoli Soup- see recipe below = 1/2 (M), 1/2 (F), 1/2 (P), 1/4 (B), 5 optional calories

1/2 cup seasoned croutons = 3/4 (B)

Garden salad with 1 1/2 ounces of Parmesan cheese = 1 1/2 (P)

1 tablespoon fat-free Italian Dressing = 1 (F)

Water or diet pop

RECIPE - Cheese and Broccoli Soup

1 teaspoon reduced-calorie margarine

2 tablespoons finely chopped onion

1 tablespoon plus 1 1/2 teaspoon all-purpose flour

1 cup each skim or 1% milk and broccoli florets

1 packet instant chicken broth and seasoning mix

1/2 teaspoon chopped fresh parsley

3/4 ounce reduced-fat cheddar cheese, shredded

dash of pepper

1. In a 2-quart nonstick saucepan melt margarine; add onion and saute over medium-high heat, until softened, 1-2 minutes. Sprinkle flour over onion and stir quickly to combine. Continuing to stir, add 1 cup water and the milk; add broccoli, broth mix, parsley and pepper.

2. Reduce heat to low and cook, stirring occasionally, until broccoli is tender, 10-15 minutes (do not boil). Let cool slightly.

3. In blender, process half of the soup until smooth; return to saucepan. Stir in cheese and cook over low heat until cheese is melted, about 5 minutes.

Approximate total time: 30 minutes

Makes 2 servings, about 1 1/4 cups each

Each serving provides: 142 calories, 11 g protein, 4 g fat, 16 g carbohydrate, 276 mg calcium, 690 mg sodium, 10 mg cholesterol, 0.3 g dietary fiber

Enjoy this delicious recipe. Make sure you are drinking your water and taking your vitamins. Happy Weight Loss!