Diet Bites Free Italian Meal Planner

Three Italian Style Friendly Meal Planners by Diet Bites

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#1 Free Meal Planner - Spaghetti

Preparation Time: About 5 minutes

Cooking Time: about 20 minutes

Craving spaghetti & meatballs that tastes like homemade but the only thing that fits into your busy schedule is canned spaghetti? Then this quick recipe may be right up your alley. We recommend serving this quick spaghetti recipe with Italian bread & a quick salad from a bag drizzled with light salad dressing.

Quick Recipe Ingredients for Diet Bites Spaghetti Meal Planner:

1 cup of spaghetti cooked & drained (quick cooking tip below) OR purchase pre-cooked spaghetti in the deli section of your market which requires only a couple of minutes of preparation time

1/2 cup of your favorite spaghetti sauce from a jar or can

Meatballs (locate in the frozen section of your local market OR use our quick recipe for meatballs)

Salt & Pepper as desired

Cook meatballs according to package directions. Add sauce and spaghetti and cook until hot.

*Quick cooking tip for pasta: Place pasta in deep microwave-safe bowl and cover with water. Set microwave for 20 minutes on high, then walk away. You may need to adjust the time due to the speed and brand of your microwave - or your desired pasta texture.

#2 Free Meal Planner - Pretty Cheesy Ziti

Pretty Ziti - Pretty and pretty good! If you're a pasta lover and a cheese lover, you'll love our low calorie Pretty Ziti recipe. Most pasta contains about 200 calories per cup, so choose your sauce wisely. Because there are so many tasty, low calorie sauces available at the local market, we rarely prepare our own. Keep calories at 100 calories per serving for this recipe.

You can also enjoy a nice side salad consisting of lettuce, baby spinach, chopped tomatoes, cucumber, shredded carrots, sliced mushrooms - and any other low calorie veggies that you wish. Also use dressing that contains about 50 calories per serving to keep the calories to a minimum. If you need help in determining calories in veggies for your salad, click this Diet Bites link.

You can also enjoy a serving of bread - up to 100 calories with your Pretty Ziti.

Using whole grain pasta will also increase nutritional benefits.

Pretty Ziti - a lower calorie recipe for weight loss.

Ingredients for this lower calorie Ziti recipe:

Simply combine the pasta with the sauce and transfer to a baking pan. Top with the shredded low fat mozzarella cheese and bake in a preheated 350-degree oven until golden brown. Makes 8 very generous servings for about 325 calories each. Top with grated Parmesan Cheese if desired. Be sure to enjoy a side salad with light dressing and a slice of crusty bread.

#3 Free Meal Planner - Lasagna, a lower calorie recipe for lasagna

The secret to this low calorie recipe is nutmeg. While you are preparing the creamy cheese sauce, cook your lasagna as directed on the package, adding a teaspoon of olive oil to prevent sticking. This recipe will make 12 servings of lasagna - so cook 1 dozen noodles.

When lasagna noodles are firm but not hard (al dente) remove from heat and drain. Place one large spoon of the filling mixture (recipe below) on the end of each noodle and roll so that it resembles a small haystack. Place all 12 into a baking dish and top with the creamy sauce mixture listed below + 1 cup of grated mozzarella cheese - skim version which should be sprinkled over the top. Bake in a preheated 350 degree oven for about 15 minutes or until bubbly and lasagna is desired firmness.

Each serving contains about 275 calories.

Lasagna Filling Ingredients - Simply mix well:

15 ounces of Ricotta cheese (skim/reduced calories & fat)

10 ounces of frozen spinach, squeezed completely dry

1 cup of grated mozzarella cheese - skim variety

1 egg, beaten

salt & pepper to suit personal taste

Creamy Sauce Ingredients:

2 Tablespoons of light margarine

2 Tablespoons of flour (all purpose)

1 1/4 cups of skim milk

salt & pepper to suit personal taste

Just a pinch of nutmeg

Heat margarine in a deep non stick pan on the stove top on low heat; add flour and quickly stir to make a smooth paste. Add milk, salt and pepper. Cook until sauce thickens and add nutmeg. 

This low calorie lasagna recipe may also be topped with marinara sauce if you prefer a red versions. This a vegetarian friendly recipe.

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