Weight Loss Transformation: Week 4, Day 1 Meal Plan

This meal plan and recipe are for Monday, which is the beginning of the fourth week. Can you believe it has been almost one entire month since we have started this weight loss transition. I would love to hear how much weight everyone has lost in one month.

Week 4, Day 1

BREAKFAST

3/4 ounce cold cereal = 1 (B)

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

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

Coffee or team

SNACK

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

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

LUNCH

Egg Salad in a Pita (1 hard-cooked egg, chopped with 2 tablespoons chopped celery, 2 teaspoons of reduced-calorie mayo, 1/2 teaspoon Dijon mustard, 3 tomato slices and 1/2 cup shredded lettuce stuffed into one small whole wheat pita) = 1 (P), 1 (F), 2 (B), (V)

6 carrot sticks and 1/2 cup cauliflower florets = (V)

Water, coffee, tea or diet pop

SNACK
1 apple = 1 (Fr)

DINNER

Philly Burgers - see recipe below = 1/2 (F), 2 1/2 (P), 2 (B), (V), 10 optional calories

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

Water or diet pop

Recipe - Philly Burgers

5 ounces lean ground beef

2 slices reduced-fat Cheddar cheese (1/2 ounce each)

1 teaspoon margarine

1/2 cup each sliced onions and green or red bell peppers

2 tablespoons sliced pepperoncini peppers (pickled hot peppers)

2 sandwich rolls (2 ounces each); each cut in half

1. Preheat broiler. Shape ground beef into 2 equal patties and arrange on rack in broiler pan; broil 5" from heat source until medium-rare, 2-3 minutes on each side, or until done to taste.

2. Top each burger with 1 slice of cheese and broil until cheese melts, about 1 minute.

3. While burgers are broiling prepare topping. In 9" nonstick skillet melt margarine, add onions and peppers and saute until lightly browned, 2-3 minutes. Stir in 1/4 cup water and continue cooking until water has evaporated, 1-2 minutes.

4. Onto bottom half of each roll arrange 1 burger' top each with half of the onion-pepper mixture and remaining half of roll.

Approximate total time: 20 minutes

Makes 2 servings

Each serving provides: 379 calories, 27 g protein, 12 g fat, 39 g carbohydrate, 170 mg calcium, 628 mg sodium, 62 mg cholesterol, 2 g dietary fiber

Make sure to drink your water, get moving and take your vitamins. Happy Weight Loss!