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Free Diet Plan #2
Free From Diet Bites

Article by Diet Bites

Based on a 1,400 Calorie Daily Diet Plan

Optional Calories - Add 100 of your choice; they can be input into your meal plate, your healthy snacking times - or you can enjoy them at any time of the day when you may be feeling tempted or experience hunger pains.

Breakfast Menu

Whole grain toast, egg & milk.

Enjoy 1 cup of skim milk (90 calories) + 1 slice of whole grain toast (70 calories) + 1 egg (scrambled, over easy, fried using cooking spray, poached, hard-boiled). Also enjoy up to 30 calories worth of margarine or butter on the toast. Enjoy water or your choice of beverage using optional calories if needed.

Mid-Morning Snack

1 small apple (80 calories)

Lunch Menu

Peanut Butter & Banana Sandwich, potato chips & milk.

Ingredients for peanut butter sandwich: 2 slices of whole grain bread (total 140 calories) + 1 serving of Peter Pan's WHIPPED peanut butter (or 150 calories worth of your favorite peanut butter) + 1 small banana + 1 teaspoon of white table sugar.

To prepare mash the banana and mix with the peanut butter. Using WHIPPED peanut butter allows the dieter more peanut butter for their Calorie Buck.

Mix in the sugar if more sweetness if desired. Smear peanut butter and banana mixture between the whole grain bread and enjoy with 1 serving of potato chips. Also enjoy 1 cup of skim or low fat milk (90 calories worth).

Mid-Afternoon Snack

Enjoy 1 cup of any of the following raw veggies: celery sticks, carrots, or cucumber.

Dinner Menu

2 Roasted chicken legs, whole grain rice, green beans & whole grain dinner roll.

Prepare the chicken legs in the oven, toaster oven, on the grill or boil them if you wish. Remove all visible fat and the skin before cooking.

Use salt and pepper for seasoning and a bit of rosemary if desired.

Also enjoy 1/2 cup of whole grain rice (about 100 calories), 1 serving of green beans, whole grain bread (up to 70 calories) and up to 30 calories worth of margarine. Also enjoy water or your choice of beverage using optional calories if needed.

Evening or Bedtime Snack

Enjoy a plum OR apricot.

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