Weight Loss Transformation: Week 4, Day 3 Meal Plan

Tomorrow is the middle of another week. Christmas is fast approaching. Make sure that if you eat on the run while doing your shopping, you make healthy choices. Here is the meal plan and recipe for Wednesday.


WEEK 4, DAY 3

BREAKFAST

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

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

Coffee, tea

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

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

LUNCH

1 large whole wheat tortilla wrap = 2 (B)

2 teaspoons Dijon mustard

1 ounce sliced cold cuts (any kind) = 1 (P)

3 tomato slices and 3 lettuce leaves = (V)

Combine the above and roll into the wrap.

6 cucumber spears and 6 celery spears = (V)

SNACK

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

1 apple = 1 (Fr)

DINNER
Chicken Breast Bonne Femme - see recipe below = 1 (F), 3 (P), 1 (B), (V), 45 optional calories
1 medium baked potato topped with salsa - 1 (B), (V)
Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)


Recipe - Chicken Breast Bonne Femme


2 chicken breasts (6 ounces each), skinned and cut into halves
1 tablespoon all-purpose flour
2 teaspoons olive or vegetable oil
1 cup each sliced onions and sliced white mushrooms
1/4 cup dry white table wine
6 ounces pared potatoes, cut into quarters
1 packet instant chicken broth mix
1/4 teaspoon chopped fresh tarragon or 1/8 teaspoon tarragon leaves
Pepper to taste


1. On sheet of wax paper dredge chicken in flour, coating all sides.


2. In 3-quart nonstick saucepan heat oil; add chicken and cook over medium-high heat, turning occasionally, until browned on all sides, 3-4 minutes. Transfer chicken to plate and set aside.


3. In same saucepan combine onions and mushrooms and cook over medium-high heat, stirring frequently, until vegetables are softened, 2-3 minutes. Continuing to stir, add 1 1/2 cups of water and the wine. Add remaining ingredients; return chicken to saucepan. Reduce heat to low and cover. Let simmer, stirring occasionally, until chicken and potato are tender, about 20 minutes.


Approximate total time: 35 minutes.
Makes 2 servings


Each serving provides: 307 calories, 31 g protein, 6 g fat, 27 g carbohydrate, 45 mg calcium, 578 mg sodium, 66 mg cholesterol, 3 g dietary fiber

Remember to make healthy choices if eating on the run, don't forget your water and take your vitamins. Happy Weight Loss!!