Weight Loss Transformation: Week 3, Day 2 Meal Plan

It is Tuesday. I had a very hard day yesterday. It has been snowing for almost 24 hours nonstop. We have about 30 or 35 cm of snow. It is a good time to curl up with a book and have a hot cup of tea or coffee and try to stay out of the fridge. Think weight loss...weight loss....


Week 3, Day 2


BREAKFAST
1 egg scrambled egg = 1 (P)
2 slices of Weight Watchers multigrain bread = 1 (B)
2 teaspoons of reduced-calorie margarine = 1 (F)
Coffee or tea


SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1 cup blackberries = 1 (Fr)


LUNCH
Chicken Salad Wrap (1 large whole wheat wrap, 1 ounce of chicken, cubed, half cup celery cut into small pieces, 1 tablespoon reduced-calorie mayo). Combine the chicken and celery with the mayo and mix until everything is coated with the mayo. Spread the mixture onto the wrap and roll up = 2 (B), 1 (P), 1 (F), (V)
6 celery spears and 6 red bell pepper spears = (V)
Water, coffee, tea or diet pop


SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
6 slices of Melba toast = 1 (B)


DINNER
Vegetable Risotto - see recipe below = 1 (F), 1 (B), (V), 10 optional calories
2 ounces grilled chicken breast, seasoned with herbs and spices (NO SALT) = 2 (P)
1 cup blackberries = 1 (Fr)


Recipe - Vegetable Risotto = 1 (F), 1 (B), (V), 10 optional calories


2 cups each sliced mushrooms and thoroughly washed chopped leaks (white portion only) or onions
1 cup chopped red bell peppers
1 tablespoon plus 1 teaspoon olive or vegetable oil
4 ounces uncooked short-grain rice (arborio rice)
2 cups of ready-to-serve, low-sodium chicken broth
1 package (9 ounces) frozen artichoke hearts (halves or quarters)
2 tablespoons dry white table wine
1 tablespoon chopped fresh flat leaf parsley
1 teaspoon oregano leaves


1. In 2-quart microwavable casserole combine mushrooms, leeks, peppers and oil and stir to coat; microwave on high for 2 minutes, stirring once halfway through cooking, until peppers are tender.


2. Add rice and stir to combine; microwave on high for 1 minute. Stir in broth and microwave on high for 8 minutes, stirring every 2 minutes.


3. Add remaining ingredients; microwave on medium for 4 minutes, stirring once halfway through cooking until artichokes are heated through.


Approximate total time: 25 minutes
Makes 4 servings


Each serving provides: 224 calories, 6 g protein, 5 g fat, 39 g carbohydrate, 61 mg calcium, 540 mg sodium, 0 mg of cholesterol, 4 g dietary fiber


I hope it sunny where you are. Enjoy your day and Happy Weight Loss!