Free Diet Plan #3
Free From Diet Bites
Article by Diet Bites
Based on a 1,400 Calorie Daily Diet Plan
Optional Calories - Add an additional 100 either to your healthy meal plate or to your snack time - whichever you choose; if you prefer to enjoy the calories before bedtime, you can also do that.
Breakfast Menu
Whole grain English Muffin, fruit preserves & skim milk.
Enjoy 1/2 cup of skim milk (45 calories) + 1 whole grain English Muffin (110 calories) + 1 serving of your favorite jam, jelly or fruit preserves (50 calories) and up to 30 calories worth of margarine. Enjoy water or your choice of beverage using optional calories if needed.
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Mid-Morning Snack
1 plum OR 1 apricot OR 1 kiwi
Lunch Menu
Spaghetti, Crusty Bread, Side Salad with light salad dressing
Spaghetti is very portable and makes a great hearty lunch that will keep you filling full until it's time for dinner. Better yet - spaghetti tends to taste better on the second day so make ahead on the evening before. Prepare favorite variety of pasta as directed on package. Drain well. You'll need one cup.
Also add 1 serving of your favorite prepared spaghetti sauce up to 100 calories.
As the pasta is cooking, cook 1/2 cup of any variety of chopped onions, 1/2 cup of any variety of sweet bell peppers and 1/2 cup of sliced or chopped mushrooms of any variety in a deep non-stick pan using cooking spray if necessary to prevent sticking.
Add this vegetable mix to the sauce and heat before combining with the prepared pasta. One serving of Parmesan cheese may be added to the spaghetti if desired.
Also enjoy a side salad consisting of the following: 2 cups of any variety of lettuce, 1 small tomato, cucumber slices and shredded carrot. Enjoy with 1 serving of salad dressing (up to 60 calories).
Also enjoy 1 bread stick or a slice of crust bread or a dinner roll up to 100 calories. Enjoy water or your choice of beverage using optional calories if needed.
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Mid-Afternoon Snack
1 serving of jerky, any variety (80 calories worth)
Dinner Menu
Homemade Pizza Bread, Side Salad with light salad dressing
Cut a crusty sub roll (140 calories) in half and spray with butter flavored cooking spray. Toast in a toaster oven, or on the stove top - or under a broiler until golden brown. Next, smear on a bit of marinara OR pizza sauce.
Add the following ingredients which have been sauteed together on the stove top: 1/2 cup or any variety of chopped onions, 1/2 cup finely chopped celery, 1/2 cup of chopped sweet bell peppers of any variety, 1/2 cup of sliced or chopped mushrooms of any variety, 1/2 cup of broccoli - tree end only and be sure to break into bite-sized pieces.
Transfer the vegetable mix to the toasted bread with pizza sauce. Top both breads with low fat shredded mozzarella cheese (up to 100 calories worth). Return to broiler and bake until cheese is thoroughly melted.
Enjoy the same type of salad you did for lunch with the light salad dressing. Also enjoy water or your choice of beverage using optional calories if needed.
Evening or Bedtime Snack
Enjoy 3/4 cup of skim milk (about 65 calories) and 3 vanilla wafers (60 calories) OR 3 ginger snaps (60 calories).
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