The Eat-and-Lose-Weight Meal Plan: Week 3 - Good Housekeeping
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Sunday's Menu: Breakfast  Eggs and Egg Beaters In a nonstick skillet coated with vegetable oil spray, scramble 1 medium egg with 1/4 cup egg substitute, such as Egg Beaters. Serve with 1 slice whole-wheat bread, toasted, 1 cup fat-free milk, and a peach. Lunch  PB&J Peanut butter and jelly sandwich with a small glass (1 cup) fat-free milk and 1 cup celery and carrot sticks Snack  Nuts and Raisins Mix 1/4 cup soy nuts and 2 tablespoons raisins. Dinner  Rice and Refried Beans Warm 2/3 cup of rice (left over from Saturday) and serve with 3/4 cup refried beans, such as Amy's Organic Refried Beans (check label for about 140 calories per 1/2 cup). Serve with 2 to 4 tablespoons salsa on the side and a salad made from 2 cups arugula, 1/4 Haas avocado, sliced, tossed with 2 teaspoons olive oil, juice of 1/2 lime, and salt and pepper to taste. (Optional: add 1 teaspoon chopped cilantro.)Daily calories: 1,516 Fat: 56 g Percent of daily calories from fat: 33% Saturated fat: 9.6 g Percent of daily calories from saturated fat: 6% Carbohydrate: 194 g Percent of daily calories from carbohydrates: Fiber: 30 g Protein: 74 g Percent of daily calories from protein: 20% Cholesterol: 197 mg Calcium: 964 mg Sodium: 1,805 mgStill hungry? Check out these low-cal snacks!
Next: On to Week 4!