Weight Loss Transformation: Week 4, Day 2 Meal Plan

Below is the meal plan for tomorrow (Tuesday). I did want to mention that on Sunday when I weighed myself, I had lost another pound. I get very frustrated when I work so hard and don't lose at least two pounds but losing one pound is better than gaining it:)



Week 4, Day 2



BREAKFAST
3/4 cup cooked oatmeal with a dash of cinnamon = 1 (B)
1 cup skim or 1% milk = 1 (M)
1/2 cup strawberries sprinkled with sweetener = 1/2 (Fr)
Coffee or tea



SNACK
1 medium orange = 1 (Fr)



LUNCH
Ham Sandwich (2 slices of Weight Watchers multigrain bread, 1 ounce of fat-free ham slices, 2 teaspoons of Dijon mustard, 3 tomato slices and 3 lettuce leaves) - 1 (B), 1 (P), (V)
6 broccoli florets and 6 cauliflower florets dipped into 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)
Water, coffee, tea or diet pop



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


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



DINNER
"Fried" Chicken- see recipe below = 3 (P) 1 (B), 40 optional calories

1 cup cooked rice = 2 (B). Cook rice in reduced-sodium chicken broth instead of water for added flavor.
Garden salad with 2 teaspoons of your favorite fat-free dressing = 2 (Fa), (V)
Water or diet pop



Recipe - "Fried" Chicken

1/3 cup plus 2 teaspoons low-fat buttermilk (1%)
1 pound 2 ounces chicken thighs (skinned)
1 1/2 ounces cornflake crumbs (Kellogg's Corn Flakes work great)
2 teaspoons sesame seeds

1. Preheat oven to 350 degrees. Pour buttermilk into shallow bowl; add chicken and turn to coat.

2. On paper plate combine cornflake crumbs and sesame seeds; dredge chicken in crumb-seed mixture.

3. Arrange chicken on nonstick baking sheet and bake until chicken is browned and crispy, about 40 minutes.

Approximate total time: 50 minutes (includes baking time)
Makes 2 servings

Each serving provides: 280 calories, 28 g protein, 8 g fat, 21 g carbohydrate, 96 mg calcium, 385 mg sodium, 78 mg cholesterol, 0.2 g dietary fiber.

Cornflake crumbs provide the crispy coating for the chicken in this recipe without using added oil. Prepare the crumbs by putting the cereal in either a food processor or into a Ziploc bag and gently press with a heavy spoon until the cereal has turned to crumbs.

Remember to drink your water, exercise and take your vitamins. Try to alleviate as much stress as possible with the Holidays coming as stress can cause you to overeat. Enjoy and Happy Weight Loss!