Seven Free Breakfast Meal Planners for Dieters

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Free Meal Planner #1

Breakfast Meal Planner: Bagel & Whipped Cream Cheese & Melon

Opt for a bagel containing no more than 180 calories. Using whipped cream cheese can really get you more food for your Calorie Buck. Use one serving (up to 70 calories worth) on your toasted (or un-toasted) bagel. Also enjoy 1 cup of cubed melon, any variety OR 1 cup of fresh or frozen strawberries or peaches.

Total Breakfast Calories: About 300 calories. This free breakfast meal planner menu from Diet Bites contains about 1 grain group serving, 1 dairy group serving and 1 fruit group serving.

Free Meal Planner #2

Breakfast Meal Planner: Egg, Bacon & Cheese Biscuit

Prepare a 100 - 110 calorie biscuit as directed on package. Split; add 1 scrambled egg, 1 slice of microwaved bacon that has been prepared between paper towel to draw-out excess bacon grease, and 1 slice of reduced fat cheese (allow 50 calories for cheese).

Total Breakfast Calories: About 300 calories. This free breakfast meal planner menu from Diet Bites contains about 1 grain serving, 1 dairy serving and 2 protein servings.

Free Meal Planner #3

Breakfast Meal Planner: Country Gravy, Biscuits & YES - Bacon!

We like the Pioneer brand of packaged gravy mixes and we add additional water because to tone down the amount of sodium. So use any prepared country gravy of your choice - up to 100 calories worth.

Opt for biscuits containing 50 to 100 calories per biscuit (Pillsbury has quite a good biscuit for 110 calories). Enjoy up to 150 calories worth of biscuits. That equals three 50-calorie biscuits OR 1 and 1/2 one-hundred calorie biscuits OR 1 big biscuit. Fresh bread also works very well.

Also enjoy with two slices of microwaved bacon - using paper towels to catch excess bacon grease.

Total Breakfast Calories: About 300 calories. This free breakfast meal planner menu from Diet Bites contains about 2 grain group servings, and 1 protein group serving.

Free Meal Planner #4

Breakfast Meal Planner: Enjoy 1 slice of cheese toast OR toast and jam.

To prepare cheese toast, spread 30 calories worth of margarine onto whole grain bread - or use your favorite bread up to 70 calories - and don't forget about those tasty English Muffins! Next, top with cheese and place under the broiler or toaster oven until cheese is melted. Opt for 60 calorie or less reduced fat cheese.

You can also prepare the cheese toast by toasting the bread slightly first using the margarine, then top with the cheese and return under heat for a quick melt.

Also enjoy 1 cup of skim or low fat milk (90 calories worth) with a squirt of chocolate syrup (up to 50 calories worth - typically 1 Tablespoon). OR, if you prefer, enjoy 2 slices of 70 calorie or less toast and your favorite fruit spread, jam or fruit preserves. Also enjoy 1 egg either scrambled, over easy using cooking spray, poached or boiled.

Total Breakfast Calories: About 300 calories. This free breakfast meal planner menu from Diet Bites contains 1 grain group serving, 2 dairy group servings, and minimal fat - based on the selection of cheese toast and low fat chocolate milk.

Free Meal Planner #5

Breakfast Meal Planner: Enjoy 1 serving of cold or warm cereal - up to 150 calories. Also enjoy 1 slice of whole grain toast - or your favorite bread up to 70 calories + 30 calories worth of margarine or butter. Also enjoy 1/2 cup of low fat milk up to 45 calories.

Total Breakfast Calories: About 300 calories. Opting for whole oats can assist in keeping the tummy and brain satisfied for hours to come. For dieters not keen on mid-morning snacks, the banana can be eaten with the cereal for breakfast.

This free breakfast meal planner menu from Diet Bites contains 2 grain group servings, 1 dairy group serving, and a smidgen of fat from the margarine.

Free Meal Planner #6

Breakfast Meal Planner: Bacon, Egg & Toast with Low Fat Milk

Prepare 2 strips of thin-sliced bacon in the microwave using paper towels to catch any excess grease that cooks out of the bacon. Thin-sliced bacon generally contains about 25 calories per slice when prepared as suggested. Next, prepare egg in a non-stick skillet using cooking spray if necessary. Oil, butter and margarine will add additional calories we don't want if we want to drop those pesky pounds.

Salt and pepper egg as desired (take care with the old salt shaker as salt encourages water to be retained in the body - and water weighs very heavily). Cook egg to suit personal preference and while egg is cooking, pop the slice of whole grain toast into the toaster. Be sure to opt for bread that contains about 60 calories per slice when possible. Also, if you don't like whole grain varieties, enjoy your choice of bread. Also enjoy 1 cup of skim or low fat milk that contains no more than 100 calories per cup. Also enjoy 1 teaspoon of whipped margarine with your toast (about 30 calories worth).

Total Breakfast Calories: About 310 calories. The protein in the eggs and bacon should assist in keeping you feeling full throughout the morning, but do enjoy your mid-morning snack! If you wait until you are super hungry at lunch time, you'll be famished and tempt the old Binge Monster. And no one likes the Binge Monster except food vendors and your local market.

This free breakfast meal planner menu from Diet Bites contains 1 grain group serving, 2 protein group servings, 1 dairy group serving and a smidgen of fat from the margarine.

Free Meal Planner #7

Breakfast Meal Planner: English Muffin with Sausage & Egg

Opt for an English Muffin containing no more than 120 calories. Also opt for reduced fat sausage (100 calories per serving). Toast English Muffin in toaster or on the stove top using butter flavored cooking spray to save calories. Prepare sausage as directed on package and place onto English Muffin. Add 1 small scrambled egg and remaining English Muffin top.

Total Breakfast Calories: About 300 calories. This free breakfast meal planner menu from Diet Bites contains 1 grain group serving and 2 protein group servings.

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