Free Weight Loss Diet 9
Breakfast
1 English Muffin served with 1 Tablespoon of your favorite jam/jelly.
1/2 grapefruit sweetened with no calorie sweetener, if desired
1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 calories per spoon)
Snack
1 slice of our angelfood cake topped with 1/4 can of our mixed fruit PLUS 1 Tablespoon of Cool Whip.
LUNCH
1 Frozen Bean & Cheese OR Bean, Cheese & Beef Buritto (such as Patio brand)
1 medium-sized bowl of salad using 2 cups of lettuce as a base PLUS 1 cup any of the following ingredients for a total of THREE CUPS: mushrooms, carrots, tomatoes, bell pepper, onion, broccoli, cauliflower, radishes, squash or any type of sprouts. Serve with 1 Tablespoon of your favorite salad dressing - either mixed into the salad, or on the side.
Enjoy a no calorie beverage with your lunch.
SNACK
Let's finish off our muffin! And it was sooo good for breaky!
1/2 English Muffin spread with either 1 Teaspoon of REAL butter or margarine OR 1 Tablespoon of Jam/Jelly
Dinner
The Big Tuna: 1/2 can of tuna leftover from above
5 saltine crackers
1 egg white
salt & pepper
1 Tablespoon of flour
1/2 teaspoon of baking powder
Non stick cooking spray
Mix the above ingredients - all but the cooking spray, of course! Next, 'fry' in a non stick skillet until golden brown on one side. Turn. Fry until golden on the opposite side. Serve with either catsup or with homemade tartar sauce (1 Tablespoon of light Mayo, 1 teaspoon of pickle relish, 1/2 teaspoon of fresh diced onion).
1/2 toasted English Muffin
1/2 of any variety of winter squash (Butternut is delicious!) (OR you can enjoy 2 cups of steamed/stir fried veggies with no calorie butter spray). Prepare as follows: CAREFULLY slice in half and remove the seeds. Wash squash. Place with flesh side down in 1/2 inch of water in a microwave safe dish. Cover with plastic wrap and cook on high about 8 to 12 minutes. Microwaves vary in temps, so you may have to experiment a bit. When done, your squash will be fork tender. However, if you overcook your squash, it will be mushy.
CAREFULLY remove plasticwrap and take the squash out of the water. Drain well. Next, add 1 Tablespoon of brown sugar, plenty of no calorie butter spray, a dash of cinnamon, and a few packets of no calorie sweetener, if desired. You may prefer your squash with just a bit of butter.