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The Weekender Diet Plan - which allows dieters to take off on the weekend from their diet.

Free Diet Menus For Weight Loss

Meal Time - There are three basic menus for the Weekender Diet below - one for breakfast, one for lunch and one for dinner. If you'd prefer detailed recipes for the Weekender Diet, you can find those free diet menus by clicking here.  Don't forget to add these snacks.  

Breakfast - Enjoy any of the following free diet menus Monday through Friday for approximately 300 calories:

1 egg anyway you like, 2 slices of bacon, 1 slice of 70-calorie or less bread with no calorie butter spray, 1 cup of skimmed milk, coffee with creamer and no calorie sweetener or tea with no calorie sweetener or unsweetened tea.

1 serving of dry cereal plus 1/2 cup of skimmed milk PLUS 1 plum OR 1 apricot OR 1/2 cup of strawberries, 1/2 cup of skimmed milk, coffee with creamer and no calorie sweetener or tea with no calorie sweetener or unsweetened tea.

1/2 grapefruit plus 1 slice of 70-calorie or less bread, 1 small pat of butter, 1 cup of skimmed milk blended with 1/2 cup of fresh or frozen strawberries, coffee with creamer and no calorie sweetener or tea with no calorie sweetener or unsweetened tea.

One 200 calorie bagel with a spoon of light cream cheese, 1 cup of skimmed milk, coffee with creamer and no calorie sweetener or tea with no calorie sweetener or unsweetened tea.

One 130-calorie or less biscuit filled with 2 slices of bacon and 1/2 slice of cheese plus 1 cup of skimmed milk, coffee with creamer and no calorie sweetener or tea with no calorie sweetener or unsweetened tea.

Lunch - Enjoy any of the following free diet menus Monday through Friday for approximately 450 calories:

1 egg salad sandwich prepared with 2 slices of 70-calorie or less bread, 2 boiled egg whites and 1 boiled 1 yolk combined with a spoon of relish, a Tablespoon of LIGHT Mayo, salt and pepper.  Also enjoy a raw spinach salad consisting of 4 cups of raw spinach and shredded carrots, 1 teaspoon of golden or dark raisins and 1 teaspoon of light salad dressing such as Raspberry Walnut (allow 50 calories).  Enjoy with 1 cup of grapes and a no calorie beverage.

1 cup of soup (100 calories or less), 5 saltine crackers OR a small roll (allow 70 calories), side salad containing 2 cups of ANY of the following: cucumber, mushrooms, radish, raw broccoli, raw spinach, carrot, onion, lettuce, field greens PLUS a few cherry tomatoes PLUS 2 Tablespoons of shredded cheese PLUS 1 Tablespoon of light dressing (allow 80 calories). Enjoy with 1 cup of fresh strawberries and a no calorie beverage.

Monster Salad - four cups of ANY of the following: zucchini, cucumber, mushrooms, radish, raw broccoli, raw spinach, carrot, onion, lettuce, field greens PLUS a few cherry tomatoes PLUS 2 Tablespoons of shredded cheese PLUS 1/2 small chopped apple PLUS 1 teaspoon of seeds OR chopped nuts PLUS 1 serving of croutons PLUS 1 Tablespoon of light dressing (allow 80 calories) PLUS 1 small roll or 5 crackers. Enjoy with 1 cup of fresh melon (honeydew, cantaloupe, watermelon, etc.) and a no calorie beverage.

Stuffed Spud - One medium-sized baked potato filled with the following: 1 pat of butter/margarine (50 calories), 1 teaspoon of real bacon bits, 1 Tablespoon of LIGHT sour cream, 1/2 cup of cooked chopped broccoli and 1 slice of 70-calorie cheese. Enjoy with 1 medium fresh peach or 1 cup of frozen peaches and a no calorie beverage.

Pastaville - One cup of your favorite pasta served with 1/2 cup of spaghetti/marinara sauce (50 calories) PLUS a side salad containing 2 cups of ANY of the following: cucumber, mushrooms, radish, raw broccoli, raw spinach, carrot, onion, lettuce, field greens PLUS a few cherry tomatoes PLUS 2 Tablespoons of shredded cheese PLUS 1 Tablespoon of light dressing (allow 80 calories) PLUS 1 breadstick. Enjoy with 1 small plum and a no calorie beverage.

Dinner - Enjoy any of the following free diet menus Monday through Friday for approximately 450 calories:

Roasted Rosemary Chicken Breast - Rub one small skinless chicken breast with 1/4 teaspoon of olive oil, fresh chopped rosemary OR dried rosemary, salt and pepper. Bake in preheated 350-degree oven until juices run clear OR grill or pan-fry using no-calorie cooking spray.  Serve on a bed of 1/2 cup of cooked couscous seasoned with no calorie butter.  Add 1 side salad consisting of one cup of ANY of the following mix: cucumber, carrots, celery, lettuce, raw spinach and a couple of cherry tomatoes served with 1 teaspoon of light salad dressing (50 calories or less).  Add 1 slice of bread or 1/2 a dinner roll (70 calories or less) and a serving of sugar free gelatin.  Add a no calorie beverage.

Broiled Salmon - Cover 3 ounces of salmon with 1 teaspoon of fresh or dried parsley, lemon pepper, cracked black pepper and salt.  Place on foil and bake until fork-tender in a preheated 350-degree oven.  Serve with 1 side salad consisting of one cup of ANY of the following mix: cucumber, carrots, celery, lettuce, raw spinach and a couple of cherry tomatoes served with 1 teaspoon of light salad dressing (50 calories or less).  Add 1 slice of bread or 1/2 a dinner roll (70 calories or less) and one slice of angelfood cake (120 calories or less) topped with 1/2 cup of fresh strawberries and a two Tablespoons of Light whipped topping (20 calories or less).  Add a no calorie beverage.

Cheese Enchiladas - You will need 3 corn tortillas, 3 slices of cheese and canned enchilada sauce to make the enchiladas.

 

Heat 3 corn tortillas (120 calories) in the microwave between damp paper towels.  Remove and add 1/2 slice of 70-calorie or less white cheese (or you can use yellow) to each tortilla, then roll and place into a small microwave-safe dish. Cover with a bit of canned enchilada sauce. Using 1 and 1/2 more slices of cheese, grate as finely as possible and cover the enchiladas.  Heat until cheese is melted in the microwave. Enjoy with 1 side salad consisting of one cup of ANY of the following mix: cucumber, carrots, celery, lettuce, raw spinach and a couple of cherry tomatoes served with 1 teaspoon of light salad dressing (50 calories or less). Enjoy 1 plum.  Add a no calorie beverage.

Steak - 3 ounces of your favorite cut of lean beef, 1 small baked potato with a pat of butter (50 calories), 1 side salad consisting of one cup of ANY of the following mix: cucumber, carrots, celery, lettuce, raw spinach and a couple of cherry tomatoes served with 1 teaspoon of light salad dressing (50 calories or less).  Add 1 slice of bread or 1/2 a dinner roll (70 calories or less) and a serving of sugar free gelatin.  Add a no calorie beverage.

Pork Chops - Enjoy one baked/broiled/grilled/roasted 3-ounce pork chop, 1 small baked sweet potato with no calorie butter, 1 cup of green beans, 1 slice of bread (70 calories or less), and 1/2 cup of sherbet.  Add a no calorie beverage.

The WEEKENDER DIET PLAN - FREE DAILY DIET DETAILED MENUS

Monday | Tuesday | Wednesday | Thursday | Friday

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