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Free Diet Plan #10
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Based on a 1,400 Calorie Daily Diet Plan

Optional Calories - 100

100 calories will go a long way and here are just a few suggestion which you can purchase for this amount while staying on track with your weight loss plan:

one serving of jerky with 20 calories left over for an apricot or plum

2 cup of fresh whole strawberries

2 cups of any variety of melon

2 popcorn or rice cakes

5 to 6 small cookies

3/4 cup serving of skim milk whirled with 1/2 cup of frozen peaches

Breakfast Menu

Warm Cinnamon Roll + Glass of Skim Milk

There's nothing quite like embracing a warm cinnamon roll first thing in the morning with a tall glass of milk.

Cinnamon is a good-for-you spices; the roll itself offers a serving of grain. Cinnamon rolls contain minimal sugar - it's the icing and added nuts that you need to be on the look-out for. Opt for a cinnamon roll containing no more than 210 calories.

Also enjoy 1 cup of skim milk (90 calories). Enjoy water or your choice of beverage using optional calories if needed.

 

Mid-Morning Snack

1 small banana OR 1 small apple

Lunch Menu

Stuffed Baked Potato - Yes, fully loaded & delicious!

Bake one medium potato; a medium potato is about 2 inches long and about 3 inches in diameter and contains about 165 calories.

Add the following to your baked spud: cup of chopped broccoli (cooked), 1 serving of real bacon bits, up to 60 calories worth of margarine, up to 60 calories worth of sour cream, up to 60 calories worth of shredded cheese,  cup of chopped cooked lean deli chicken up to 60 calories worth, and as many jalapeno slices as desired. 

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

Mid-Afternoon Snack

1 small banana OR 1 small apple

Dinner Menu

MONSTER SALAD & Crusty Bread

Mix the following and enjoy with 1 serving (up to 60 calories worth) of salad dressing: 4 cups of shredded lettuce of any variety, 1 chopped tomato, sliced cucumber, up to 60 calories worth of shredded cheese, 1/2 cup of sliced mushrooms of any variety, sweet bell pepper of any variety, up to 50 calories worth of croutons, 1 serving of real bacon bits, radishes - and 2 servings of chopped lean deli meat - up to 120 calories.

Add 1 slice of whole grain bread (70 calories) to your meal. Also enjoy water or your choice of beverage using optional calories if needed.

Evening or Bedtime Snack

1 small banana OR 1 small apple

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