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Losing 28lbs - Week Four

Jan 21, 2012 12:00 am

What a great week this was! I really tried to eat strictly every 2 1/2 to 3 hours, and managed to only miss one or two slots by ten minutes at most. I was also really on top of my water consumption. With the end result being a loss of 2.7 lbs this week!



I have found a new "never fail" dinner recipe, again thanks to Sandy's Kitchen blog. It's a vegetable quiche that is so easy, it practically makes itself. Because I'm making dinner for myself and my husband, I have doubled Sandy's ingredients to make two complete Lean and Green meals. The picture above right is one serving, so this is a very filling meal! Also, just take the vegetables here as suggestions. You can use whatever you have in the fridge, as long as you follow the Green Options List. In fact, in the quiche pictured, I used broccoli, tomatoes and green peppers. Another time, I reduced the amount of cheese and egg beaters to include some left over cooked chicken. You really can't fail with this recipe.

Vegetable Quiche (2 servings)

2 cup egg beaters (1 lean)
1 cup low moisture part skim 2 % mozzarella cheese (1 lean)
1 cup tomato, chopped (2 greens)
1 cup broccoli, chopped (2 greens)
1 cup zucchini, chopped (2 greens)
2 or 4 Light Swiss Laughing Cow Cheese Wedge (1 or 2 healthy fats, I only use two wedges)
1/2 tsp salt (2 condiments, but I leave this out altogether)
1/2 tsp pepper (1 condiment, I use 1/4 tsp)
1/2 tsp onion powder (1 condiment)

Preheat oven to 375. Spray a 8" inch square baking dish with Pam cooking spray. Mix ingredients all together in a bowl. Pour mixture into prepared pan. Bake 35 minutes.

2 complete lean and green meals, 2 or 4 condiments and 1 or 2 healthy fats, depending on options.



(Photos courtesy of New Beautiful Me blog.)

So, I am starting to get a little tired of eating some of the medifast food. The bars and puffs are still really convenient, but I am looking at some of the recipes online for turning shakes and soups into more substantial kinds of meals. One that I tried this week is a Grilled Cheese Tomato Sandwich, using the Cream of Tomato soup as the base. This is another recipe that seemed too good to be true, but it was very satisfying, and easy to make. Egg whites are useful things! I found this idea on a blog called New Beautiful Me, written by Cody Jo. She has some interesting ways to use the medifast packets, including a recipe for Cheesy Egg Muffins that I definitely want to try soon.

Grilled Cheese Tomato Sandwich

1 packet Medifast Cream of Tomato Soup
1/4 cup egg beaters
2 TB Salsa
1 slice fat free American cheese or 2 Lite Laughing Cow Wedges
(or try 1 1/2  oz of avocado instead -  delicious!  and counts as 1 Healthy Fat)



This week I picked up a free George Foreman grill off a parent list I am subscribed to. It was free because it needed a good scrubbing, but it's in great shape, and has removeable grill plates. Score! I've been grilling chicken breasts on it, and it is a fabulous addition to the kitchen. The chicken breasts only take 9 minutes to cook, and come out really tender and juicy. I haven't made burgers on it yet, but will next week. I had been eyeing the George Foreman Evolve Grill on Amazon for quite a while, but at around $90, was hesitant to buy it. If you are in the market for a fancy grill, check it out. It has interchangeable inserts, so not only can you grill meats and veggies, but also make cupcakes, muffins, burgers, and it even has a deep dish for baking.



Another change I made this week is to stop using artificial sweetener in coffee. I had never used it before starting Medifast, since I only drank one cup of decaf coffee in the mornings. Since being on this diet, I have added an afternoon cup, to supplement between meal times, especially when it's time to feed my son something, but not yet time for me to eat. I started using artificial sweetener because it is calorie free, but was uncomfortable about putting chemicals into my body just to save a few calories. I heard about coconut sugar, and decided to give it a try. It is the same calories as regular sugar, but has a lower glycemic index at 35. Amazon currently has a 15% off coupon offer for Madhava Organic Coconut Sugar. You can save an additional 15% by choosing the Subscribe and Save option (which you can cancel at anytime), for a total savings of 30%, and free shipping. This brings the price down to $2.20 per 16 oz packet. You have to buy a 6 pack, but go in on the deal with a friend, or just stock up!

Because I'm such a carbohydrate lover (salt and starch - yum!) it's more difficult for me to do this diet plan in winter, when I would usually be eating lots of potatoes and stews etc.  But I'm persevering, and am almost half way to my goal. My total weight loss is 11.2 lbs in four weeks, which I'm really happy with. Which season do you find it easiest to diet in? Do you have a sweet tooth, or are you a salt and starch lover like me? Tell me in the comments below!

Medifast, diet, weight loss, water, recipes, take shape for life, pregnancy, moms, meal replacements, food scale, cooking, George Foreman, grill, winter, coconut sugar, recipes

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