Weight Loss Transformation: Week 2, Day 6 Meal Plan

It is Saturday. The hustle and bustle of the week is over. It is time to relax and enjoy a meal slowly and really savor the flavor. Tomorrow is weigh day again! I am still eager to hear comments on how you are enjoying the meals and the recipes and, of course, I would love to hear your success stories as well.

Week 2, Day 6 Meal Plan

BREAKFAST

1 scrambled egg = 1 (P)

2 slices of Weight Watchers multigrain bread = 1 (B)

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

Coffee or tea

SNACK

1 cup blackberries = 1 (Fr). I always sprinkle a packet of sweetener on my berries. It makes them a lot sweeter and juicier.

LUNCH

Veggie Pita = 2 (B), 1 (F), (V) For this, you can use your favorite frozen veggie combinations or fresh veggies if you prefer. Just make sure there are no peas or corn in the mixes are these are starchy veggies. Steam you veggies until tender-crisp and season them with your favorite dried herbs. When ready, stuff you pita with the veggies until it is busting at the seams. If you can't get all the veggies in, just use the remaining veggies as a side dish. Drizzle 1 tablespoon of low-fat Italian dressing on top of the hot veggies once they are in the pita and enjoy.

Water, coffee, tea or diet pop

SNACK

1/2 banana = 1 (Fr)

3/4 cup fat free or 1% milk = 3/4 (M)

DINNER

Sole with Vegetable-Rice Stuffing - see recipe below = 1/4 (M), 1 (F), 3 (P), 1 (B), 20 optional calories.

1/2 cup cooked rice = 1 (B). Cook rice in low-sodium chicken broth as it adds a mountain of flavor.

Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F)

Water or diet pop.

Recipe - Sole with Vegetable-Rice Stuffing

1/4 cup each finely chopped celery, finely chopped onion, and shredded carrot

1 tablespoon plus 1 teaspoon reduced-calorie margarine, divided

1 cup cooked regular long-grain rice

1/4 cup plain low-fat yogurt

1 tablespoon fresh grated lemon peel

1/4 teaspoon each thyme leaves and paprika

2 sole fillets, 1/4 pound each**

1 teaspoon all-purpose flour

1/2 cup bottled clam juice

1 tablespoon dry white table wine.

1. In 1-quart microwavable casserole combine celery, onion, carrot and 2 teaspoons margarine; microwave on high for 2 minutes until celery is soft, stirring once halfway through cooking.

2. In small mixing bowl combine half of the vegetable mixture, the rice, yogurt, lemon peel, thyme and paprika; mix well.

3. Onto center of each fillet arrange an equal amount of the vegetable-rice mixture; roll fillets to enclose filling. Arrange fillets on microwavable plate.

4. Microwave on high for 6 minutes, rotating plate 1/2 turn every 2 minutes, until fish flakes easily when tested with a fork. Set aside and keep warm.

5. In small microwavable mixing bowl melt remaining margarine on high for 30 seconds; stir in flour. Microwave on high for 30 seconds. Stir in clam juice, wine, and reserved vegetable mixture and microwave on high for 2 minutes, stirring once halfway through cooking, until hot.

6. To serve, spoon clam juice mixture onto serving platter; arrange fillets on serving platter.

Approximate total time: 30 minutes

Makes 2 servings

Each serving provides: 287 calories, 26 g protein, 6 g fat, 30 g carbohydrate, 111 mg calcium, 341 mg sodium, 56 mg cholesterol, 1 g dietary fiber

**If you can't get fillet of sole, you can substitute flounder fillets in this recipe.

I have tried this recipe in both the microwave and in the oven. For a weeknight dinner, the microwave is much faster but for a Saturday night dinner, I would cook the fish in the oven until flaky. You can use the microwave or the stove top for all other steps.

Enjoy your weekend! Remember to drink your water, be active and take your multivitamins. Happy Weight Loss!