Free Meal Planner - Menu #1
Article by Diet Bites
Day 1 - More Free Meal Planners
There are 7 free Meal Planner Menus in Diet Bites Fall Meal Planner for weight loss. The meal planner menu for Day 1 is listed below.
Following the complete menu are the fine details needed to prepare the meal planner entrees - the low calorie recipes, the lower calorie ingredients and weight loss tips.
As with all of Diet Bites menu planners, we strive to use common ingredients and natural flavors. If the meal isn't easy to prepare - it just makes dieting and weight loss more difficult.
And who wants to end up with a pantry full of strange ingredients that they may never use?
Keep in mind that lunch meal planner and the dinner meal planner can be switched as they contain close to the same number of calories and food group servings.
In addition, you may trade out any breakfast for another breakfast as all contain about 300 calories each. Total daily calories equal about 1,500.
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 menu contains 1 grain group serving, 2 protein group servings, 1 dairy group serving and a smidgen of fat from the margarine.
Mid Morning Snack: Enjoy 1/2 small apple OR 1 cup of fresh or frozen strawberries OR 2 dates OR 2 apricots OR 1 small nectarine OR 1 small peach. About 50 calories.
Lunch Meal Planner: Oh my - we're going to have a yummy pork chop sandwich and delicious pineapple slaw! Choose 1 small pork chop and cook on the stove top in a non-stick pan using cooking spray if necessary. Salt and pepper as desired. Be sure to remove the bone before cooking, and any visible fat. Cook until both sides are golden brown.
In a small pan, cook about 1/4 cup of any variety of sliced mushrooms in cooking spray, then transfer to the top of the pan-roasted pork chop.
Using two slices of whole grain bread (or your favorite bread up to 80 calories per slice OR you may use any bread of your choice up to 160 calories) build your sandwich with the mushroom covered pork chop, a serving of spicy or regular mustard, any variety of lettuce OR raw baby spinach, a few slices of tomatoes and cucumber if desired. Mushrooms are also optional.
Save time in preparing the pineapple slaw by using pre-shredded cabbage. Add 1 cup of LIGHT Miracle Whip to one small bag of pre-shredded cabbage. Add 1 small can of drained pineapple tidbits and then sweeten with sugar substitute to suit your personal taste buds.
Next, add a couple of dashes - and a couple of dashes only of celery seed. Add 1/4 cup of chopped nuts of your choice if desired.
Enjoy up to 2 cups of the Pineapple Slaw.
As a note, the Miracle Whip can be omitted and vanilla yogurt can be used instead - up to three small containers; be sure to use the light versions.
Our pork chop sandwich is also quite divine when the Pineapple Slaw is placed into the sandwich, on top of the pork chop.
In this event, the mushrooms should be omitted. Adding a bit of dried cranberries to the slaw also compliments the pork chop so well.
Total Lunch Calories: About 500 calories. Contains 2 grain group servings, 3 vegetable group servings, 1 protein group serving and minimal fat.
Afternoon Snack: Enjoy the other 1/2 of the small apple OR 1 cup of fresh or frozen strawberries OR 2 dates OR 2 apricots OR 1 small nectarine OR 1 small peach. About 50 calories.
Dinner Meal Planner: We're going to have tasty roasted chicken, spinach salad and baked potato for dinner - and oh! - a yummy roll.
Begin with 1/2 of a small chicken breast. Carefully, half the chicken breast - so that you get two nice, thin slices. Cook in a non-stick pan on the stove top and use cooking spray if sticking tries to occur. Cook until golden brown on both sides.
I really enjoy adding a sprinkle or two of lemon pepper to my roasted chicken. It's so good!
To prepare the tasty spinach salad, use 4 handfuls of raw baby spinach. Place into a deep bowl; add 1 teaspoon of dried cranberries and 1 serving of fruit-based salad dressing, such as Raspberry Walnut.
Use no more than 50 calories worth of salad dressing. Stir to thoroughly coat spinach leaves and enjoy. If you enjoy sesame seeds or poppy seeds, you can add a bit for additional flavor.
Bake 1 small potato in the microwave and enjoy with 1 teaspoon of margarine or butter but use not more than 30 calories worth.
Also add salt and pepper if desired. If you aren't in the mood for a baked potato, try peeling a small raw potato, then slicing it very thin.
Cook in a non-stick pan using cooking spray to prevent sticking. Serve with ketchup. OR, enjoy a 3/4 cup serving of your favorite pasta.
Also enjoy 1 roll or a slice of whole grain bread - but stick to 90 calories and no more than 30 calories worth of margarine or butter.
Total Dinner Calories: About 500 calories. Contains 1 grain group serving, 3 vegetable group servings, 1 protein group serving and minimal fat.
Bedtime Snack:To make our Beddy-Bye Night time Chocolate Milk Shake use 3/4 cup of skim or low fat milk (about 75 calories).
Mix 1 Tablespoon of Hershey's Unsweetened Cocoa Powder (or your favorite unsweetened cocoa powder) with sugar substitute (we recommend Splenda) and 1 teaspoon of water. Stir until cocoa powder is dissolved and add to warm milk.
Stir to incorporate. Place into blender if more foam is desired. About 100 calories and 1 dairy group serving.
Total Daily Calories for Entire Free Meal Planner: About 1,500 calories.
Diet Bites is a Trademark