Weight Loss Transformation: Week 3, Day 1 Meal Plan

It is the start of another week. I hope you enjoyed your hamburger and am eager to hear your weight loss success that far. I would love to hear your comments.


Week 3, Day 1


BREAKFAST
3/4 cup cold cereal = 1 (B)
1/2 cup fat free cottage cheese = 1 (P)
1/2 cup grapes = 1 (Fr)
Coffee or tea


SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
6 low-sodium whole wheat Breton crackers = 1 (B)


LUNCH
Tuna salad pita (combine 2 ounces of canned tuna with one tablespoon of reduced-calorie mayo. Heat up a small whole wheat pita, cut the top off and stuff with tuna salad) = 1 (P), 2 (B), 1 (Fa)
6 celery sticks and 6 broccoli florets
Water, coffee, tea or diet pop


SNACK
1 cup strawberries = 1 (Fr)
1/2 cup skim or 1% milk = 1/2 (M)


DINNER
Chicken Pot Pie - see recipe below = 1/2 (M), 1 (F), 2 (P), 1 (B), 45 optional calories.
Garden salad with one teaspoon of your favorite fat-free dressing = 1 (F)
Water or diet pop


Recipe - Chicken Pot Pie - Use leftover cooked chicken in this tasty pie.


2 teaspoons margarine
1 cup each sliced mushrooms and broccoli florets
1/2 cup each diced onion and sliced carrots
1/4 pound cooked, skinned and boned chicken, cubed
1 teaspoon all-purpose flour
1/2 cup ready to serve, low-sodium chicken broth
1 cup skim or 1% milk
1 egg white
1/2 cup plus 2 teaspoons buttermilk baking mix


1. In 9" nonstick skillet melt margarine; add vegetables and saute over medium heat until carrot is tender-crisp, 2-3 minutes. Add chicken and stir to combine.


2. Sprinkle flour over vegetable-chicken mixture and stir quickly to combine; cook, stirring constantly, for 1 minute. Continuing to stir, gradually add broth; bring mixture to a boil. Reduce heat to low and let simmer until mixture thickens, about 5 minutes.


3. Preheat over to 350 degrees. In a small mixing bowl add milk and egg white to baking mix and stir until thoroughly combined.


4. Spray 8" pie plate with nonstick cooking spray; spoon vegetable-chicken mixture into plate. Stir baking mix mixture and spread evenly over vegetable-chicken mixture. Bake until topping is golden brown, about 15 minutes


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


Each serving provides: 346 calories, 28 g protein, 12 g fat, 32 g carbohydrate, 239 mg calcium, 487 mg sodium, 53 mg cholesterol, 2 g dietary fiber


Enjoy your Monday. Remember to drink your water, move your booty and take your multivitamins. Happy Weight Loss!