Eating to Lose Weight....This is my meal plan!

Eating to Lose Weight

Since November I have been working hard to lose the remainder of the weight that I have been carrying since having my baby girl 2 years ago. So I decided to go to Weight Watchers. Let me first say that 100% endorse Weight Watchers and encourage anyone wanting to lose weight to join. It is worth EVERY DIME. I am willing to help keep you motivated so please just let me know if you need support.  On May 4^th, I will become a LIFETIME MEMBER of Weight Watchers! WOOHOO!!

So how did I work the plan??? I’m glad you asked. The following things worked for  ME but please know that everyone’s body is different and that is why I encourage EVERYONE to go to Weight Watchers to help learn about yourself.

Guiding Principals

1.     You have to eat to lose weight. Do not skip meals. Plan on eating 6 mini meals a day.

2.     Remove Junk Food and Triggers. If its not handy then you can not eat it.

3.     Know that the first 3 days are your most challenging but once you make it to the 4^th day……YOU ARE GOOD!

4.     I am strict to my plan Monday – Friday. Saturday and Sunday I allow myself to moderately eat the things I like and want. In a strange way, I believe this tricks my body to lose weight even faster.

5.     Pack your meals and snacks and take them with you so that you will have those things handy.

6.     Keep fresh fruit handy. This helps curb sweet cravings. I have fresh cut strawberries, melon, grapes and bananas – handy at all times.

MORNING ROUTINE

Motivations

First thing I do is PRAY for God’s Strength. I know that I can not win this battle alone.  I realize that  working on my weight is easier when I am having my quiet time and am spiritually “in tuned” with God . Get connected! Remember “I can do all things through Christ who strengthens me”.

Meals

1.     Drink one bottle of water before you eat anything. Give yourself 30 mins to allow it to circulate through your system before eating anything. Personal note: I drink a bottle while driving to work and make myself drink it before I can stop for my morning cup of coffe.

2.     Drink one cup of coffee/hot tea next.  This was my routine long before Dr. Oz announced that it helps boost your metabolism.

 

 

Breakfast Options

Food	Brands	Serving Size
Option 1 Oatmeal (add fruit, splenda- regular splenda/brown sugar splenda)	Options: 1.    Weight Control Brown Sugar 2.    Weight Watchers Oatmeal (buy at WW centers) 3.    Starbucks Plain with Brown Sugar	1 pack 1 cup containers 1 serving
Option 2 Home Breakfast Sandwich a. 2 slices of Bacon b. One Boiled / Fried Egg c. 2 Slices of Toast	a. Gualtney Low Sodium Bacon b.One Large Egg (use butter flavored Pam Cooking Spray c. Sara Lee 45 calorie Wheat Bread	2-3 slices 1 Egg 2 Slices of Toast
Add on to Option 1 or 2 Pair Fresh Fruit with Any of the above option	Slice Fresh Strawberries/peaches, sprinkle with Splenda/Equal, Cover and allow to sit over night in the fridge.	1 cup Place in a sandwich bag and add to your oatmeal or eat seperately

Mid Morning Snacks ( about 2 hours after breakfast)

Food	Brands	Serving Size
Option 1 Cheese Slices And Crackers	Cracker Barrell 2% Individual Cheddar Cheese Slices Regular Ritz Crackers	1 Cheese Slice 5 Ritz Crackers
Option 2 Honey Roasted Sunflower Seeds	Walmart Brand	3 tables spoons
Option 3 Boiled Egg (w/salt and pepper)	1 Large Egg
Add on to Option 1 or 2 Pair Fresh Fruit with Any of the above option	Banana Strawberries Apple Grapes	1 cup

Lunch Options

Food	Brands	Serving Size
Option 1 Frozen Meal	Smart Ones (no more than 8 points)	1 meal
Option 2 Veggie Wrap With or without chicken *add mustard for a great taste	a.    Stir Fry Vegetables (I have a great recipe let me know if you want it) b. Carb Control Wrap       Or      Fiber One Wrap c. Weight Watchers Chicken Strip (baked)	½ cup 1 wrap 1 chicken strip
Option 3 Low Fat Soup Grilled Chicken Patty/Strips (baked)	1 cup of Campbells Gumbo Soup (my favorite WW Brand Chicken Patty/Strips	2 Cup 1 Patty or 3-4 strips
Add on to Option 1 or 2 a. Pair Fresh Fruit with Any of the above option b. Cooked Veggies

Snack 2 – mid day

Food	Brands	Serving Size
Option 1 Broccoli with FF Salsa	Fresh Broccoli Any fat free Salsa	*note – this taste better then it sounds.
Option 2 Cheese Slices And Crackers	Cracker Barrell 2% Individual Cheddar Cheese Slices Regular Ritz Crackers	1 Cheese Slice 5 Ritz Crackers
Option 3 Popcorn Or Potato Chips	1.    Smart White Cheddar 2.    Utz Plain Chips (1/2 oz)	Yes I allow myself good snacks
Option 4 Snack Cakes	Weight Watcher have lots of low calorie cake snack. I like the Coffee cake/Lemon Snack Cake

Dinner Options

Food	Brands	Serving Size
KFC	grilled legs green beans biscuit	2 legs 1 serving 1 biscuit
Home meals a. Grilled Chicken/PorkChop/ 1 turkey wing or Steam Shrimp b. Vegetables (cooked non fat..see me for recipe) c. Starch	1 Leg, Lean Chop, Turkey Wing Veggie (season without meat or use a few slices of bacon) Starch (corn, mash potatoes, bakes sweet potato	½ cup of veggies ½ cup of starch Baked Sweet Potato with Splenda Brown Sugar

Dessert

Food	Brands	Serving Size
Make sugar free strawberry and cherry jello. Add fruit cocktails	Any sugar free jellos Add a touch of non-fat whipped cream	1 cup
Strawberrys w/whipped cream
Giant food store brand Angel Food cake rounds Add Strawberries and whipped cream
Low Calorie Whipped Cream	Freeze it	1 cup with strawberries. Just like ice cream
McDonalds	1 Ice cream Cone (small)

Special Note:

1.     Aim for 3 bottles of water each day.

2.     Try to get in 30 mins of cardio exercise at least 2 /3 times a week.

Drink Options: Water, Crystal Light (I love Rasberry Lemonade), Milk, Coffee,  Tea (not sweet tea – use a sugar substitute). Avoid Sodas. I do not drink Sodas at all. Sodas cause you to retain weight

Deliciously Cheesy Lasagna

Deliciously Cheesy Lasagna

Welcome back my friends,

It’s been some time since I have had a moment to share but you can guarantee that my stove has been busier than ever. It’s a Snow Day here and no better time to share one of my favorite lasagnas. This is sure to be a Comfort Food that you will absolutely love. So by popular demand is here is my famous Lasagna Recipe. Enjoy and be sure to tell me how you like it.

From The Heart,

Bridgette

Ingredients

1 (16 oz) Package of NO BAKE Lasagna Noodles- (or you can simply use regular packaged Lasagna noodles and prepare according to the directions)

1 (19-20 pz) Ground Italian Sausage or Italian Sausage -(with Casings removed)

1 pound Lean Ground Beef- (substitute ground turkey for a lighter option)

1  (16 oz) Small Curd Cottage Cheese

1 (15 oz) Ricotta Cheese

1 cup chopped onions

3 garlic cloves (1 ½ teaspoons of minced garlic)

3 (24 oz) Jars of Marinara Sauce

4 – 6 cups of Italian Cheese (create you own and include cheddar or buy the Italian Blend)

2 Large Eggs

½ teaspoon Garlic Power

3 ½ teaspoons of Italian Seasoning (divided)

1 teaspoon of Salt

½ teaspoon of Accent (optional)

1.      Preheat oven to 350 degrees

2.     Mix 2 eggs, garlic powder and 1 ½ teaspoons of Italian seasoning in a Food Processor. (Blenders work well also)

3.     Gradually add 2 -3 cups of the Italian cheese mix, cottage cheese and ricotta cheese. Mix until completely smooth.

4.    In a skillet, sauté onion, garlic, 2 teaspoons of Italian Seasoning and salt. Cook until onion begin to slightly turn brown.

5.     Add Italian Sausage and Ground Beef(turkey) to the skillet. Cook until meat is brown and crumbly. Remember to stir it often. After the meat has browned, add the marinara sauce and simmer for 5 minutes.

6.     Spray or grease your lasagna pan.

7.     Spread 2-3 cups of the meat sauce  to the bottom of the pan. Top with Noodles, then 2 cups of the cheese mixture.  Add 2 more cups of the meat sauce and continue to layer.

8.     Please be sure to make the top of the last layers meat sauce.

9.     Sprinkle the top with the remaining cheese.

10.  Cover with aluminum foil and back for around 45 mins. After 45 mins, uncover the lasagna and bake for 15 mins longer or until the cheese is golden and bubbly.

11.     Remove from the oven and lightly sprinkle with Italian Seasoning. (optional)

*For lighter options consider substituting the meats with lean ground turkey and low/reduce fat ricotta, cottage and Italian cheese.