Weight Loss Transformation: Week 4, Day 5 Meal Plan

The lunch recipe I am giving you for tomorrow tastes awesome and is very good for you. Try it anytime. It is fast and delicious.

WEEK 5, DAY 5

BREAKFAST
1 scrambled egg = 1 (P)
2 slices of Weight Watchers multigrain bread with 2 teaspoons of reduced-calorie margarine = 1 (B), 1 (F)
1 cup of skim or 1% milk = 1 (M)

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

LUNCH
Maple Baked Beans - see recipe below = 1 (F), 1/2 (P), 1 1/2 (B), (V), 40 optional calories
6 cherry tomatoes, 6 carrot sticks = (V)
Water, coffee, tea or diet pop

SNACK
1 medium apple = 1 (Fr)
3 Melba toast crackers = 1/2 (B)

DINNER
1 cup cooked rice = 2 (B). Cook rice in reduced-sodium chicken broth instead of water for more flavor
2 1/2 ounce pork chop seasoned any way you like it (NO SALT) and done in the oven = 2 1/2 (P)
Garden salad with 1 teaspoon of your favorite fat-free dressing
Water or diet pop

Recipe - Maple Baked Beans

1 ounce diced fully-cooked smoked ham
1/4 cup chopped onion
1 tablespoon maple syrup
2 teaspoons margarine, melted
1 teaspoon dark molasses
1/2 teaspoon powdered mustard
6 ounces rinsed, drained canned small white beans

1. In a 2-cup microwavable casserole combine all ingredients except beans; mix well. Add beans and stir to combine. Cover and microwave on High for 5 minutes, rotating casserole 1/2 turn halfway through cooking, until heated through.

Approximate total time: 10 minutes
Makes 2 servings

Each serving provides: 189 calories, 9 g protein, 5 g fat, 28 g carbohydrate, 91 mg calcium, 540 mg sodium, 7 mg cholesterol, 3 g dietary fiber

Enjoy your Friday! Remember to make healthy choices if eating on the run, always drink your water and snack on veggies and take your vitamins. Enjoy the beans and Happy Weight Loss!