Diet Bites Logo

Free Meal Planner - Menu #6

Article by Diet Bites

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. Contains about 1 grain group serving, 1 dairy group serving and 1 fruit group serving.

Mid Morning Snack: Enjoy 1/2 of a banana.

Lunch Meal Planner: Hot Dogs on a Bun & a side of Beans

Opt for light hot dogs; Oscar Mayer has a 40 calorie frank that's frankly delicious!

Prepare franks on the grill or roast on the stove top using cooking spray to prevent sticking; we also recommend using a non-stick pan - adding a little water to boil the franks for just a few minutes; drain off the water and allow pan to absorb excess water.

Remove and spray franks with cooking spray (we like the butter flavored varieties) and return to heat and roast to suit personal preference.

Transfer franks to fresh buns; add mustard (spicy mustard is delicious and adds tang) and pickle relish OR ketchup OR sour kraut if desired.

OR, top your dogs with 100 calories worth of hot dog sauce and grated cheese.

Our total calories for this menu planner is based on two hot dog buns containing 100 calories each, 2 low fat franks containing 40 calories each, mustard, relish, hot dog sauce (40 calories worth), chopped onions and grated cheese (40 calories worth) plus 1 serving of 100-calorie beans.

Also add a low calorie salad consisting of 4 cups of raw baby spinach, 1 teaspoon of dried cranberries and balsamic vinegar (5 calories per serving).

Total Lunch Calories: About 500 calories. Contains 2 grain group servings, 4 protein group servings, 4 vegetable group servings and 1 dairy group serving.

Afternoon Snack: Enjoy 1/2 of a peach; we'll be using the other half for a bedtime snack.

Dinner Meal Planner:  Steak Cutlet, Creamy Gravy, Mashed Potatoes & Golden Carrots

Opt for the leanest cutlet available and prepare on the stove top in a non-stick pan using cooking spray. Use your favorite prepared gravy up to 50 calories worth and use it on the mashed potatoes OR the cutlet.

Because mashed potato recipes vary greatly, while dieting, we recommend a prepared mashed potato OR use of potato flakes to make mashed potatoes. Allow 130 calories for the mashed potatoes.

Also enjoy 1 cup of Golden Carrots. To prepare, peel carrots and trim the ends. Cut into 1-inch circles and boil until tender. Remove, drain and add 1 teaspoon of margarine (about 30 calories worth).

Also enjoy 1 slice of whole grain bread up to 70 calories worth.

Total Dinner Calories: About 500 calories. Contains 1 grain group serving, 3 vegetable group servings, and 1 protein group serving.

Bedtime Snack:Beddy-Bye Peach Smoothie OR you can enjoy a yogurt for 100 calories. Blend 1/2 a small peach with 1 teaspoon of pumpkin pie spice, 1 teaspoon of vanilla extract and 3/4 cup of reduced fat or skim milk.

Add sugar substitute if more sweetness is desired.

This bedtime snack contains 1 dairy serving and .5 fruit group serving.

Next Free Meal Planner | Free Fall Meal Planner


Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark