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Free Diet Planner

Written by Diet Bites

10 Free Healthy Menus for Diet Planning

These menus serve to  provide a normalized pattern for eating. They can assist in losing excess body - and in maintaining a healthier weight. Please get a thumbs up from your doctor before going on any diet. Menu 11 | Menu 12 | Menu 13 | Menu 14 | Menu 15 | Menu 16 | Menu 17 | Menu 18 | Menu 19 | Click here for Planner #1 | View Another Free Diet Plan

Before using these free menus, you will need to read the detailed information found here:  Planner Information  


Combining Exercise With Healthy Foods When Dieting

An exercise tip is at the bottom of some of the menus - such as #19.  Before starting on any exercise program - no matter how simple, if you haven't been active for the last few months or years it's best to ask your doctor about your current energy levels.

Questions to Ask Include:

Are you capable of walking for more than 5 minutes? More than 10 minutes? What about 20-30?

How many calories should you consume daily in order to reach your recommended weight?

Is your blood pressure, cholesterol and blood sugar levels at a normal state? If not, what can you do to get them back within acceptable ranges without using prescription medication? Take note that at times, the only way to get the body back into the healthy ranges is with prescribed medications. As you lose the excess weight, you may be able to be winged off the medications. This is just one more excellent benefit of losing the fat.

Detailed Information About Our Free Diet Planner

Beverages & Drinks

Use your favorite no calorie beverages as freely as you wish but take note that we are not a fan of sugar substitutes. They top the Metabolic pH list of foods which become acidic after metabolization. However, they can assist when one is struggling to lose weight. Sure, there are many more negative elements which we frown upon involving sugar substitutes, but if they can assist - and if your doctor has no issues with you using them, then forge ahead. We can't leave this topic without adding one more point. The body isn't fooled by the 'fake sugar' and the pancreas reacts as if 'real sugar' is preparing to enter the body. This reaction impacts blood sugar levels.

Similar Foods for Saving Money at the Market

We worked very hard to incorporate 'same-food' type dishes in order to save you more money at the market. If your budget is like my budget - anything that we can do to save money helps. We aren't a fan of diet planners which contain too many different foods - because this requires so many different types of ingredients, which can become quite expensive.

About Seasonings on Our Diet Planner

Season your food freely with salt, pepper, hot sauce, and your favorite spices because they are considered as 'free foods' due to the scant caloric and fatty acid content. They are virtually fat-free. Use mustard, catsup and dill pickles freely as well UNLESS you have issues with these foods which impact your state of health. For example, pickles contain quite a lot of sodium, so if you're one of the many individuals which suffer from the side effects of excess sodium [bloating, swelling for example], then you should either limit or avoid the dill pickles.


Vegetables in Raw Form, Eat Freely

Enjoy freely any of the following: mushrooms, onions, lettuce, radishes, carrots, sprouts, cabbage.

Caloric Values of Our Diet Planner

Calories in the planner average approximately 1,350 to 1,400 per day.  If you require a 1,500 calorie diet, simply add more calories to your daily planner. Most medical professionals recommend a 1,200 to 1,500 calorie allotment while dieting. Do NOT go below 1,200 calories per day or you may lose your hair, your muscles, and any chance of winning the 'Diet Lotto'.

If you have 100-150 pounds to lose, you will need to add an additional 250 calories per day to your diet plan.

If you have 150-200 pounds to lose, you will need to add an additional 400 calories per day to your diet plan.

As you lose weight, you'll need to adjust your caloric values in order to keep losing the excess.

Feel free to enjoy any menu that you like, as a substitution for a menu that you don't like.  In other words, you can switch a lunch for a lunch and so forth.

Be sure and follow the information outlined in the Planner Information.  The Diet Planner is merely a pattern to show individuals an example of what can be eaten for a certain number of calories while dieting.  Use of the diet planner, as well as any information at this site is at the sole discretion of the reader.

Diet Bites recommends that an individual seek the advice of their doctor before embarking on any weight loss plan OR fitness plan. 

Counting Calories Index of Foods & Beverages

Vegetables | Beef | Chicken | Pork | Fish | Turkey | Fruit | Dairy | Fats/Oils | Condiments | Cheese | Starches | Drinks | Treats | Misc

How Many Calories Do You Need Per Day?

Recommended Calorie Needs for Individuals Weighing: 111-120 pounds | 121-130 pounds | 131-140 pounds | 141-150 pounds | 151-160 pounds | 161-170 pounds | 171-180 pounds | 181-190 pounds | 191-200 pounds | 201-210 pounds

Picture of Food Pyramid Containing Maximum Daily Servings - 1,810 Calories |  3,590 Calories

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