Weight Loss Transformation: Week 3, Day 4 Meal Plan

I had another stressful day yesterday. My son, who is 4, is sick and we were up all night. I struggle to stay on track when I am stressed because I have discovered that I am a stress eater. When I am stressed, nervous or worried, I want to EAT EVERYTHING! I have learned this by writing down everything I eat and the type of day I am having so I can associate my eating pattern with my mood. This has really helped me over the years. I suggest that you try to do the same. In any case, here is today's meal plan.

Week 3, Day 4

BREAKFAST

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

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

Coffee or tea

SNACK

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

6 Breton whole wheat, reduced-sodium crackers = 1 (B)

LUNCH

Tuna Pita (1 whole wheat pita cut in half, 2 ounces of canned tuna packed in water, chopped up celery and chopped up red bell pepper, 1 tablespoon fat-free mayo). Combine the tuna, celery, bell pepper and mayo and divide in half.

Stuff each side of the pita with half the tuna salad = 2 (B), 1 (P), 1 (F)

6 carrot sticks and 6 cucumber spears

Water, coffee, tea or diet pop.

SNACK

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

1/2 cup strawberries = 1 (Fr)

DINNER

Steak with Madeira-Mushroom Sauce - see recipe below = 1 (F), 3 (P), (V), 45 optional calories

6 ounces potato, cubed, cooked and mashed. Use low-sodium chicken broth instead of milk to mash and add basil and garlic for flavor instead of butter = 1 (B)

1/2 banana = 1 (Fr)

Water or diet pop

Recipe - Steak with Madeira-Mushroom Sauce

1/2 pound boneless sirloin steak or boneless top round steak

2 teaspoons olive oil or vegetable oil

1/2 cup each sliced white mushrooms and shiitake mushrooms

2 teaspoons all-purpose flour

1/2 cup low-sodium beef broth

1/4 cup dry Madeira wine

Dash of pepper

1. Preheat broiler. Arrange steak on rack in broiling pain and broil 5-6" from heat source, until medium-rare, 3-4 minutes on each side, or until done to taste.

2. In 10" nonstick skillet heat oil; add mushrooms and cook over medium-high heat, stirring frequently, until lightly browned, 1-2 minutes. Sprinkle with flour and stir quickly to combine. Continuing to stir, add remaining ingredients; cook, stirring frequently, until mixture thickens, 3-4 minutes.

3. To serve, thinly slice steak diagonally across the grain and arrange on serving platter; top with mushroom mixture. Before cutting, let the steak rest for about 10 minutes to allow the juices to redistribute so the steak stays moist.

Approximate total time: 20 minutes

Makes 2 servings

Each serving provides: 288 calories, 27 g protein, 13 g fat, 8 g carbohydrate, 14 mg calcium, 61 mg sodium, 76 mg cholesterol, 1 g dietary fiber

We are almost at the end of the week again. Enjoy your dinner. Remember to drink your water and take those vitamins. Happy Weight Loss!