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Free Diet Plan #1
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Article by Diet Bites

Based on a 1,400 Calorie Daily Diet Plan

Use the Food Group Recommendation Chart below for the menus within this section of Diet Bites which detail how many servings you need for optimum nutrition.

This data chart can assist when making your optional daily calorie choices.

Optional Daily Calories

The Free Diet Plans located in this section of Diet Bites allows the dieter to use 100 optional calories. You can use them for extra food selections, or beverage selections - anything you wish up to 100 calories.

Breakfast Menu for Free Diet Plan #1

Enjoy 1/2 cup of skim milk (45 calories) + 1 serving of hot or cold cereal (up to 120 calories) + 1/2 small banana. Save the other half for the mid-morning snack if desired. Water or your choice of beverage using optional calories if needed.

Mid-Morning Snack for Free Diet Plan #1

1/2 banana OR 1 cup of strawberries

Lunch Menu for Free Diet Plan #1

If you're a dieter on the go it's hard to beat a sandwich for portability. In addition, sandwiches made with whole grain bread, lettuce, tomato, lean meat and low fat cheese satisfy every food group housed beneath the Official Food Pyramid.

As a note, botanically speaking the tomato is classified as a fruit.

Today let's enjoy a tasty ham (60 calories) and cheese (60 calories).Might we recommend rye bread? Also, smear your sandwich with mustard rather than Mayo - or opt for light Mayo if you must have Mayo.

Food Group Recommendations

Based on 1,400 Calorie Diet Plan, daily serving size.

Fruit Food Group: fresh, frozen, canned, dried = 1.5 cups

Vegetable Food Group: canned, frozen, dried, fresh = 1.5 cups

Grain Food Group: make 1/2 of your choices whole grain = 5 oz

Protein Group: Lean Meat, Beans, Eggs, Nuts, Nut Butters = 4 oz

Dairy Food Group: Reduced Fat Cheese, Milk, Yogurt, Cottage Cheese = 2 cups

Oils & Fats: Dietary fat resides in most natural foods, so add other sources wisely. Recommendation is 4 or less teaspoons, daily.

Also enjoy 1 cup of low fat cottage cheese (130 calories) and about 1 cup of fresh, raw veggies. Include any of the following vegetables in your mix: mushrooms, onions, lettuce, raw spinach, tomatoes, peppers of any variety, cucumber, radish, cauliflower, broccoli, celery and carrots.

Also enjoy water or your choice of beverage using optional calories if needed.

Mid-Afternoon Snack for Free Diet Plan #1

Single serving container of low fat yogurt (up to 110 calories) OR 3/4 cup of skim milk blended with 1/2 of a small banana plus 1 teaspoon of sugar OR any dairy product of your choice up to 110 calories.

If you opt for the smoothie be sure to save the rest for your evening or bedtime snack.

Dinner Menu for Free Diet Plan #1

Let's enjoy the following for dinner: 3 ounces of salmon (about 125 calories), 2 cups of slaw, 1 serving of pickled beets OR regular beets, 1 serving of green beans, 1 dinner roll OR 1 slice of whole grain bread up to 100 calories, 1 serving of margarine or butter up to 30 calories worth.

To prepare the salmon, place onto foil that has been sprayed with non-stick cooking spray. Sprinkle with lemon pepper on one side, then the other.

Place into preheated oven or toaster oven and cook at 400 degrees until salmon flakes and is done throughout.

To prepare slaw, mix the following ingredients: 1 cups of shredded cabbage (red or green), cup of shredded carrot, dash of celery seed, 1 teaspoon of milk, 2 Tablespoons of Light Miracle Whip and 1 teaspoon of white table sugar. Mix well - enjoy entire batch.

Also enjoy water or your choice of beverage using optional calories if needed.

Evening or Bedtime Snack for Free Diet Plan #1

Enjoy any food choice up to 110 calories such as fresh fruit, low fat popcorn, low fat yogurt and so forth. OR, enjoy another smoothie.


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