Free Meal Planner - Menu #5
Article by Diet Bites
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. Contains about 1 grain serving, 1 dairy serving and 2 protein servings.
Mid Morning Snack: Enjoy 1/2 of a large pear; enjoy the other half at the mid-afternoon break.
Lunch Meal Planner: Beans & Cornbread
Using prepared canned beans can sure be a time saver - and that's what we opted for in Diet Bites Free Meal Planner. Enjoy 220 calories (generally 1 cup of beans) of your favorite beans plus 180 calories of your favorite cornbread or cornbread muffin mix (about 3 mini-cornbread muffins).
Also enjoy up to 100 calories of margarine or butter for the cornbread. Add sliced pickled peppers or chopped onions to beans if desired.
Total Lunch Calories: About 500 calories. Contains 3 grain group servings, and 2 protein group servings.
Afternoon Snack: Enjoy 1/2 of a large pear.
Dinner Meal Planner: Pasta Salad with Chicken, Sugar Baby Yams & Yellow Squash OR Beets
Prepared your favorite pasta. Use 1 cup of prepared pasta, 1 Tablespoon of Light Miracle Whip, 1/2 teaspoon of dried dill, dash of soy sauce, 1/4 teaspoon of paprika, 1/4 teaspoon of lemon juice, dash of celery seed OR chopped celery, 3 chopped black olives, 1 cup of chopped, raw baby spinach and 1/4 cup of raw chopped onion.
Add 1/4 cup of cooked, boned and de-fatted chopped chicken breast. Stir to incorporate ingredients.
Enjoy 1 serving of canned yams (up to 100 calories worth). Drain yams OR sweet potatoes after heating then sprinkle with ground cinnamon and 1 Tablespoon of light or dark brown sugar. Stir. Add 1/4 cup of mini-marshmallows and heat in microwave until marshmallows bubble.
Also enjoy 1 cup of yellow squash OR 1/2 cup of sliced beets.
Total Dinner Calories: About 500 calories. Contains 1 grain group serving, 1 protein group serving, 3 vegetable group servings based on yellow squash.
Bedtime Snack:Beddy-Bye Banana Smoothie OR you can enjoy a yogurt for 100 calories.
Blend 1/2 a small banana with 1/2 teaspoon of ground cinnamon, 1 teaspoon of vanilla extract and 3/4 cup of reduced fat or skim milk. Add sugar substitute if more sweetness is desired.
Enjoy the other half of your banana tomorrow at the mid-morning snack. We enjoy freezing our bananas, leaving the skin on and they makefor a tasty frozen treat.
This bedtime snack contains 1 dairy serving and .5 fruit group serving.
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