Weight Loss Transformation: Week 3, Day 5 Meal Plan

Hallelujah!!!! It is Friday!! Another week has come and gone and hopefully in a few days a few more pounds will be gone:)

Week 3, Day 5

BREAKFAST

3/4 cup cold cereal = 1 (B)

1 cup blueberries = 1 (Fr)

1 cup skim or 1% milk = 1 (M)

Coffee or tea

SNACK

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

3 slices of Melba toast = 1/2 (B)

LUNCH

Salami sandwich (2 slices of Weight Watchers multigrain bread, 1 ounce of your favorite salami, 2 teaspoons of Dijon mustard) = 1 (B), 1 (P)

8 broccoli florets and 8 cherry tomatoes dipped in 1 teaspoon of fat-free dressing of your choice

= 1 (F)

Water, coffee, tea, diet pop

SNACK

1 small apple = 1 (Fr)

3 saltine crackers = 1/2 (B)

DINNER

London Broil with Mixed Vegetables - see recipe below = 1 (F), 3 (P), (V), 30 optional calories

1 cup cooked long grain rice = 2 (B). Cook rice in low-sodium chicken broth for more flavor.

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

Water or diet pop

Recipe - London Broil with Mixed Vegetables

15 ounces boneless top round steak

1/4 cup balsamic or red wine vinegar

1 tablespoon plus 1 teaspoon olive oil or vegetable oil

1 cup each sliced onions or shallots, red bell pepper strips, and sliced mushrooms

1 small garlic clove, minced

1 package (9 ounces) thawed frozen artichoke hearts, cut into halves

1/2 cup ready-to-serve, low-sodium chicken broth

2 tablespoons dry red table wine

1 teaspoon cornstarch

1 tablespoon each chopped fresh mint and fresh basil or 1/2 teaspoon basil leaves.

**Marinate the steak while preparing the remainder of the recipe or marinate the steak in the refrigerator overnight if making this recipe the following day.

1. In glass or stainless-steel bowl, combine steak and vinegar, turning to coat, set aside.

2. In 10" nonstick skillet heat oil; add onions, pepper, mushrooms and garlic and cook over medium-high heat, stirring occasionally, until pepper is tender-crisp, 3-4 minutes. Add artichokes and stir to combine. Reduce heat to medium, cover, and cook for about 5 minutes.

3. In a measuring cup, combine broth, wine and cornstarch, stirring to dissolve cornstarch; stir into skillet. Cook over low heat, stirring constantly, until mixture thickens slight. Remove steak from marinade and set aside. Stir marinade, mint, and basil into vegetable mixture and cook, stirring, constantly, until mixture comes to a boil, about 2 minutes. Set aside and keep warm.

4. Preheat broiler. Spray rack in broiling pain with nonstick cooking spray; arrange steak on rack and broil until browned and done to taste, 6-8 minutes on each side.

5. To serve, thinly slice steak diagonally across the grain and arrange on serving platter; top with vegetable mixture. Make sure to let the steak rest for about 10 minutes before cutting to allow the juices to redistribute and keep the steak juicy.

Approximate total time: 30 minutes (does not include marinating or resting time)

Makes 4 servings

Each serving provides: 273 calories, 30 g protein, 11 g fat, 12 g carbohydrate, 36 mg calcium, 91 mg sodium, 71 mg cholesterol, 4 g dietary fiber

See, who says you can't have wine on Friday night...just follow the recipe:) Remember to drink your water and take your vitamins. Enjoy your weekend and Happy Weight Loss!