Weight Loss Transformation: Week 3, Day 3 Meal Plan

We have reached the middle of yet another week. I hope you are starting to see some great results and are motivated to continue living a healthy lifestyle. Weight loss in not just about looking great, it is also about feeling healthy and full of energy and knowing that you are doing something wonderful for yourself.

Week 3, Day 3

BREAKFAST

3/4 cup cold cereal = 1 (B)

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

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

Coffee, tea

SNACK

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

6 Melba toast = 1 (B)

LUNCH

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

1 ounce sliced turkey = 1 (P)

2 teaspoons of Dijon mustard

8 spears each of red bell pepper and cucumber

Water, coffee, tea or diet pop

SNACK

1/2 cup of fat-free or 1% cottage cheese = 1 (P)

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

3 saltine crackers = 1/2 (B)

DINNER

Garlic 'n' Onion-Mashed Potatoes - see recipe below = 1/4 (M), 1 (F), 1 1/2 (B)

2 ounces honey-garlic Italian sausage cooked in the oven with the fat drained = 2 (P). These sausages are purchased packaged in the meat section of your grocery store.

Garden salad with 1 tablespoon of your favorite fat-free dressing = 2 (F)

1 small orange = 1 (Fr)

Recipe - Garlic 'n' Onion-Mashed Potatoes

9 ounces pared potatoes, cubed

1/4 cup diced onions

1 1/2 garlic cloves, chopped

1/4 cup skim or 1% milk

2 teaspoons margarine

dash of pepper

1. In 2-quart saucepan bring 1/1 2 quarts water to a boil; add potatoes, onion and garlic and cook until potatoes are fork-tender, 10-15 minutes.

2. While potatoes are cooking, prepare milk mixture. In a small nonstick saucepan combine milk, margarine and pepper and cook over low heat until margarine is melted. Keep warm over low heat.

3. Pour potato-onion mixture through a colander, discarding cooking liquid. Transfer potato-onion mixture back into the saucepan and using a potato masher, mash potato-onion mixture. Slowly add the milk mixture and continue mashing until potatoes are fluffy and lump-free. If you have a hand mixer, you can use the hand mixer to mash the potatoes.

Approximate total time: 25 minutes

Makes 2 servings

Each serving provides: 170 calories, 5 g protein, 4 g fat, 29 g carbohydrate, 112 mg calcium, 90 mg sodium, 1 mg cholesterol, 2 g dietary fiber

Let's get over the hump together and stay focused. The Holidays are just around the corner and we want to look fabulous:) Enjoy and Happy Weight Loss!