Weight Loss Transformation: Week 2, Day 5 Meal Plan

It is FRIDAY!!!!!!! The weekend is here and the most challenging part of the week. Please try to stay on track and remember that this is not a diet but a way of life now. I know that Christmas is coming and we all tend to get off track during the Holidays...that is okay. Just remember to get back on track as soon as possible. This applies to any time you ever get off track...get back on track ASAP before all your hard work goes right down to your butt and thighs:)

Week 2, Day 5 Meal Plan

BREAKFAST

1 Eggo waffle = 1 (B), 1 (F)

1/2 cup fat free cottage cheeses = 1 (P)

1/2 cup berries = 1/2 (Fr)

Coffee or tea

SNACK

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

1/2 cup berries = 1/2 (Fr)

LUNCH

Pita Pizza (cut a small opening at the top of 1 whole wheat pita and spread 1/2 cup of reduced-calorie pasta sauce inside. Put 1 ounce of pepperoni or salami and 2 slices of reduced-calorie cheese [30 calories per slice] on top of the pita and microwave for approximately 45 seconds or until the cheese has melted). = 2 (B), 2 (P), (V)

6 carrot stick, 6 cherry tomatoes and six cucumber spears = (V)

Water, coffee, tea or diet pop

SNACK

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

1/2 banana = 1 (Fr)

DINNER

2 grilled cheese sandwiches (you will need 4 slices of Weight Watchers multigrain bread, 2 slices of reduced-calorie cheese, 4 teaspoons of reduced-calorie margarine [30 calories per teaspoon]). Spread one teaspoon of margarine on one side of each one of the bread slices, put one slice of cheese between two piece of bread and make a cheese sandwich. Spray a nonstick frying pan with nonstick cooking spray and grill the sandwiches until the bread is toasted and the cheese is melted. You could also use a sandwich maker for this = 2 (B), 1 (P), 2 (F)

Braised Vegetable Medley - see recipe below = (V), 25 optional calories

Water or diet pop

Recipe - Braised Vegetable Medley

1/4 cup dry white table wine

2 tablespoons each lemon juice and balsamic or red wine vinegar

2 garlic cloves

1/4 teaspoon each mustard seed and fennel seed

1 teaspoon chopped fresh parsley

1 cup each sliced carrots and zucchini (1" thick pieces) and mushrooms cut in quarters

1/2 cup frozen pearl onions

1. In a 10" nonstick skillet combine 1/4 cup water, the wine, lemon juice, vinegar, garlic, mustard seed, fennel seed and parsley; cover and cook over high heat until mixture comes to a boil. Boil for 2 minutes until the flavors blend.

2. Set sieve over small mixing bowl and pour wine mixture through sieve, reserving liquid and discarding solids. Return wine mixture to skillet.

3. Bring wine mixture to a boil; add carrots. Reduce heat to medium-low, cover, and cook until tender-crisp, 5-7 minutes. Add remaining ingredients, cover, and cook until vegetables are fork-tender, about 5-7 minutes.

Approximate total time: 25 minutes

Makes 2 servings

Each serving provides: 91 calories, 3 g protein, 1 g fat, 16 g carbohydrate, 59 mg calcium, 33 mg sodium, 0 mg cholesterol, 3 g dietary fiber

This vegetable dish is an amazing side to the grilled cheese sandwiches. Remember to drink your water, go for a walk and take your vitamins. Enjoy the weekend and Happy Weight Loss!