Weight Loss Transformation: Week 3, Day 7 Meal Plan

Today was an exhausting day...too many activities with the kids:) I will post tomorrow's (Sunday's) meal plan tonight in order to give myself and everyone a chance to prepare one night ahead of time. I will be doing this from now on I think. I usually plan all my meals the day before so I stay on track. I will do this from now on. I will post all the meal plans one day ahead. Tomorrow night (Sunday), I will post the meal plan and recipe for Monday. Remember to weigh yourself Sunday morning before you eat or drink anything to get an accurate weight.

Week 3, Day 7 Meal Plan

BREAKFAST
Spanish Omelet - see recipe below = 1 (F), 2 (P), (V)
2 slices of Weight Watchers multigrain bread, toasted = 1 (B)
Coffee or tea

SNACK
1 container of fat-free or low fat yogurt = 1 (M)
1/2 banana = 1 (Fr)

LUNCH
Braised Vegetable Medley - see recipe in previous post = (V)
1 small whole wheat pita = 2 (B)
Stuff veggies from the Vegetable Medley into the pita and eat the rest as a side dish.
Water, coffee, tea or diet pop

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

DINNER
1 cup cooked pasta of your choice with 1/2 cup reduced-calorie pasta sauce = 2 (B), (V)
2 ounces Italian-style sausage cooked in the oven = 2 (P)
Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)
Water or diet pop

Recipe - Spanish Omelet

1 teaspoon vegetable oil
1/4 cup each diced green bell pepper and chopped onion
2 garlic cloves, minced
1/2 cup canned Italian tomatoes (reserve liquid), seeded and finely chopped
2 eggs
1 teaspoon margarine
1 1/2 ounces low-fat Monterrey Jack cheese, shredded

1. In small saucepan heat oil; add pepper, onion and garlic and cook over medium heat, stirring frequently, until pepper is softened, about 2 minutes.

2. Add tomatoes with reserved liquid and stir to combine. Reduce heat to low and let simmer, stirring occasionally, until mixture is reduced by half, about 10 minutes.

3. While tomato mixture cooks, prepare omelet. Using a fork, in small mixing bowl beat together eggs and 2 tablespoons water.

4. Preheat broiler. In a 9" nonstick skillet that has a metal or removable handle melt margarine; add eggs and cook over medium-high heat, tilting pain, until bottom of omelet is set and lightly browned, about 1 minute. Sprinkle cheese over omelet.

5. Transfer skillet to broiler and broil 5" from heat source until omelet is cooked through, 2-3 minutes.

6. To serve, fold omelet in half and arrange on serving platter, spoon tomato mixture over center of omelet.

Approximate total time: 20 minutes
Makes 2 servings

Each serving provides: 198 calories, 13 g protein, 13 g fat, 6 g carbohydrate, 239 mg calcium, 319 mg sodium, 228 mg cholesterol, 1 g dietary fiber

Your surprise for this week is an ICE CREAM SUNDAE!!! Take a small bowl of your favorite ice cream and put a bit of chocolate syrup on it with some peanuts and even some berries. Do not go overboard, use a small bowl and a small quantity of syrup. Eat slow and savor the taste. Congratulations on another week well done!!!

Remember to drink your water and take your vitamins. Get back on track on Monday and Happy Weight Loss!