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Free Weight Reduction Plan
10 Days of Free Menus for Planning

Written by Sky Taylor, Diet Bites

Free 10 Day Diet Plan Notes

BEVERAGE NOTES: You can enjoy zero calorie beverages freely; be sure to add a beverage to each meal - or if you prefer, water. If you are a coffee or tea lover, try to enjoy with reduced sugar OR sugar substitute and light, lower fat creamers.

If you enjoy juice, opt for the 50 calorie, sugar reduced versions at the market.

Day 1 Meal Plan


1 small can of Tropical fruit mix packed in its natural juice for about 300 calories.

Add a low calorie beverage or drink to your breakfast meal plate.


1 reduced fat candy bar such as Milky Way Lite Candy Bar OR 1 Dark Hershey Bar


2 Regular fast food tacos

diet soda


Smoothie: Blend 3/4 cup of reduced fat milk with 1/3 cup of your favorite frozen fruit


4 ounces of lean meat, cubed or sliced added to one cup each of the following vegetables: carrots, squash, broccoli, mushrooms (any variety you wish)

Saute the vegetables using cooking spray; add the lean meat; season with salt and pepper. Add balsamic vinegar.

Day 2 Free Diet Plan


One serving of your favorite warm cereal with reduced fat margarine or zero calorie butter spray.

1/2 cup of skim milk

1 slice of whole grain toast


1 fresh fruit selection or low fat yogurt, single serving size


3 ounces of lean beef (examples: steak, extra lean ground beef, fillet mignon)

1 Tablespoon of steak sauce

1 Small baked potato; add salt, cracked pepper, light sour cream, reduced fat margarine

1 whole grain dinner roll

Stir fry 1 chopped onion and 1 cup of sliced mushrooms using cooking spray.


One serving of sugar free gelatin topped with reduced fat topping.


Tuna Salad with either 10 saltine crackers or up to 140 calories worth of corn chips.

Mix: 1/2 can of spring water packed tuna, drained with 2 cups of shredded lettuce , chopped onion and tomato, 1 teaspoon of sweet or dill pickle relish and 1 Tablespoon of light Mayo.


Day 3 Menus


1 serving of hot or cold cereal such as Malt-O-Meal plus fresh fruit and a slice of whole grain toast spread with reduced calorie margarine.


1 cupcake such as a Twinkie; save the buddy to enjoy tomorrow.


1 400 calorie or less frozen dinner

Enjoy a serving of grain with the meal such as a whole grain roll, a biscuit or a tortilla - a selection which complements the meal.


1 cup of grapes, 1 pear or a cup of cherries


Pita Pocket - Stuff one whole grain kangaroo type pocket with:

1 serving of lean meat 1 ounce or a slice of reduced fat cheese 2 cups of shredded lettuce, any variety tomato, pickle, onion, bean sprouts, and mushrooms that have been mixed with a low calorie dressing such as light Mayo.

Day 4 Meal Plates


1/2 of an English Muffin spread with one serving of fruit preserves - saving the other half for your mid-afternoon snack time

1/2 or a white, pink or red sweet grapefruit and you can add more sweetness using sugar substitute if you wish


Enjoy the other half of your 2-pack cupcake - yes, the entire cupcake. It should contain about 200 calories; Twinkies are fabulous because they hold ground at 150.


1 burrito of your choice than contains no more than 300 calories

You can also enjoy a side of your favorite hot sauce, salsa or picante sauce for dipping purposes. Surprisingly, balsamic vinegar works well as a dipping sauce for only five tiny calories.

Enjoy with a salad mix of fresh vegetables including sprouts and seeds - such as pumpkin or sunflower seeds (hulled of course(; add your favorite reduced calorie salad dressing.


Enjoy the other half of our English Muffin; for our afternoon break, let's spread it with 100 calories worth of whipped peanut butter - or you can use fruit preserves again if you wish.


1 Chicken Pot Pie selection; hold your calories to 350

1 bread stick or a slice of whole grain bread

Day 5 Free Diet


Let's enjoy a breakfast that is fortified with protein: 2 eggs prepared as fried, boiled, scrambled, poached, sunny-side up or over easy.

2 slices of lean, thin-sliced bacon prepared in the microwave using the paper towel method

1 serving of whole grain bread, toasted if you wish; you can use the zero calorie butter spray or the reduced fat margarine if you wish.


1 single serving container of low fat yogurt or you can enjoy a fresh fruit selection if yogurt isn't your bag.


1 slice of thin crust pizza; the cheese variety will contain fewer calories than if meal proteins are added. Feel free to add your favorite vegetables to your pizza. If the slice contains about 200 calories - then enjoy two. Just keep the total at about 400.

Request a nutrition caloric guide from your server if you are dining out - or ask the server which pizza contains fewer calories.

Enjoy a salad mix containing your favorite raw vegetables such as tomatoes, lettuce, baby spinach and mushrooms; add a low fat dressing if desired.


1/2 Grapefruit or a medium orange


1 serving of your favorite soup up to 300 calories

1 serving of crackers

Keep in mind that you enjoy a very hearty lunch and the pizza so we need to balance the heavier meal with a lighter meal.

If you wish, skip the lunch salad and add it to your dinner meal plate.

Day 6 Menus


1 whole grain bagel plus 1 Tablespoon of whipped cream cheese

Keep the bagel calories at about 300.

Add a cup of your favorite low calorie beverage or juice.


Enjoy any of the following: 1 serving of unsweetened applesauce, one medium apple or another fresh fruit selection.


4 slices of thin-cut bacon prepared in the microwave (fat zapper, cooked between two slightly moist paper towels)

2 slices of whole grain bread, toasted

a leaf of lettuce & sliced tomatoes; you can use any variety of lettuce and tomatoes

1 Tablespoon of Light Miracle Whip

Add 1 serving of baked potato chips and a zero calorie drink.


Fresh carrot sticks - about 1 cup


3 ounces of roasted chicken breast (or grilled)

1 small baked potato with reduced fat margarine, salt and cracked pepper

1 cup of yellow wax beans

1 cup of berries

Day 7 Meal Plate Menus


Enjoy one single serving of yogurt with a serving of fruit such as a ripened banana.

Also enjoy one slice of diet wise Cinnamon Toast:

1 slice of whole grain bread spread with reduced fat margarine; sprinkle with ground cinnamon and sugar substitute such as Splenda which holds up strong when blasted with heat. Cook beneath a broiler.


1 ounce of reduced fat cheese with a serving of crackers or 1/2 cup of fresh sliced fruits, assorted if you wish


Enjoy a sandwich containing your favorite low fat deli selections - both meat and reduced fat cheeses - and opt for a bread that you would not commonly use - such as pumpernickel or rye. Mix things up as you lose weight - and wake up those little taste buds.

For example: lean ham or turkey paired with low fat mozzarella cheese.

Also add fresh vegetables to your sandwich and drizzle them with your favorite low fat dressing.

Also enjoy a serving of reduced fat cottage on your meal plate.


1 cup of ready-to-eat cereal such as Honey Nut Cheerios; do not add milk and enjoy the cereal slowly; keep in mind that this is finger food.


1 serving of chili which contains no more than 300 calories; you can also top the chili with shredded low fat cheese and chopped onion - and you can also add chili sauce to make the flavors pop.

Also add a serving of whole grain crackers.

Day 8 Free Menus for Dieters


Cereal is one of the easiest and healthiest foods for the breakfast meal; enjoy your favorite - whether hot or cold, up to one serving along with a 1/2 cup serving of skim or reduced fat milk.

Also add 1 cup of fresh fruit to your meal plate.


1 fresh or frozen fruit selection, or 1 cup of canned in natural juices


Let's enjoy a Chicken Salad Sandwich that is prepared with three ounces of lean chicken, a serving of Light Mayo or Light Miracle Whip, about a cup of shredded lettuce of any variety and we'll use some sea salt and cracked pepper for seasoning.

We'll serve our sandwich between whole grain bread or a small toasted bagel or tucked inside of kangaroo pocket bread or on an English Muffin.

Also add a serving of your favorite baked chips.



It's time to enjoy one of your favorite treats  - whether it's a Twinkie cupcake or a candy bar; try not to exceed 200 calories.


One serving of your favorite beans or lentils (wax and green beans excluded).

1 serving of cornbread spread with reduced fat margarine

1 serving of sugar-free gelatin with a serving of reduced fat topping of your choice.

Day 9 Meal Plates


Yes, it's time for that morning serving of whole grain cereal - hot or cold and add the 1/2 cup of reduced fat or skim milk.

Also add 1/2 of an English Muffin or a slice of whole grain toast.


1 selection of fresh fruit or up to 100 calories worth of dried fruit, seeds or nuts.


It's time for fast-food dining but that doesn't have to equal fast calories and fat grams.

Great stops include Subway Restaurant; enjoy any of their low fat sandwiches along with a bag of baked chips.

If you do Mexican, stick to the regular tacos without added sour cream.

If you do a hamburger, opt for the small one - even the one from the kid's menu for about 300 calories. This way you can even enjoy a small fry from the Value Menu.


1 serving of fruit and low fat yogurt


Let's dine on a large salad which contains as much chopped or shredded lettuce as you wish - or as much of any green vegetable that you wish along with tomatoes, mushrooms, onions and carrot.

For the protein, add one sliced boiled egg. And use your reduced fat salad dressing to dress your salad.

Enjoy one whole grain bread stick or you can opt for croutons instead.

Day 10 Free Menus


Today, our last day of the Free 10 Day Diet Plan, let's enjoy 300 calories of whatever food that you wish.

What we're aiming to show is that as long as you keep your caloric values in check - you can enjoy any food that you wish as the body governs weight via caloric intake. However, the body also requires vitamins and nutrients for optimum health - so choose wisely based on both of these elements.


Your choice; now it's time to look at what you enjoyed for breakfast - and what the rest of your daily menu will look like. If it is lacking in one of the food groups - then add a selection from that group to your snack times.


Let's enjoy one cup of your favorite pasta for about 200 calories when cooked; also add up to 100 calories of your favorite spaghetti sauce.

Next, saute 1 cup of sliced mushrooms and 1/3 cup of onions in a pan. You can also use 1/4 cup of bell peppers of any variety.

Add these vegetables to your sauce before dressing the pasta.

Use the grated Parmesan if you wish; it's very low in caloric values.

Also add one slice of whole grain goodness from bread, a bread stick or a roll.


One cup of reduced fat milk; add a shot of vanilla extract or imitation vanilla for a perk and zero additional calories.


Let's review your day to see how you did. Did you include foods from all the groups? Did you include a sufficient amount of servings from each group?

The picture of the Food Pyramid below can serve as your guide for meal planning.

For tonight's dinner, let's enjoy your choice of a prepared frozen meal - or if you wish, experiment on your own. You should have some powerful meal-planning tools in your belt now that can assist as you charge forward to achieve weight loss success.

Easy Free Diet Plan

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