Week 1 of Diet Bites Free 7 Day Diet Meal Planner

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Health Notes on the Diet Bites' Free Meal Planners: Always meet with your doctor before attempting any weight loss reduction or calorie-reduced plan. Weight gain may be associated or due to a hidden medical condition, including an imbalance in the thyroid or diabetes.

Be sure to pair your weight loss plan with a healthy dose of activity.

To view an example of a typical diet meal planner compared to Diet Bites 7 Day Diet Meal Planner click here OR to view the free meal planner index in this weight loss plan click here.

The page at Diet Bites includes the following menu planners: Week 1 of Diet Bites Free Meal Planner.

Day 1 of Diet Bites' Free Meal Planner

Total calories for Diet Bites' Free Meal Planner: about 1,350 calories

Breakfast - about 350 calories: Scrambled Egg, Bacon, Toast, Milk & Beverage

1 scrambled egg using 1 teaspoon of margarine (30 calories) and a dash of skim milk + salt & pepper (100 calories)

2 slices of bacon prepared in the microwave between two damp paper towels (50 calories)

1 slice of whole grain toast (80 calories)

1 cup of skim milk (90 calories)

1 teaspoon of margarine for whole grain toast (30 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Morning Snack - 1 plum (30 calories)

Lunch - about 320 calories: Chili Cheese Pie & Beverage

1 cup of reduced-fat chili with beans with chili sauce & chopped onion if desired (200 calories)

5 saltines (60 calories) or opt for corn chips if desired; skip the cheese if you wish, also.

1 slice of reduced-fat cheese (60 calories) - or use a slice of regular cheese with a bit trimmed off

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Afternoon Snack - Free Time! Enjoy any food up to 150 calories. Or if you wish, save these calories to use at meal time and adjust the meal planner accordingly.

Dinner - about 400 calories: Black Bean Tacos, Salad & Beverage

3 Cheesy Black Bean Tacos with salsa (recipe contained in Diet Bites free meal planner) (350 calories) - View Recipe for Cheesy Black Bean Tacos

1 large salad consisting of 3 cups of chopped lettuce, chopped tomato, chopped onions (50 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Bedtime Snack - 3/4 cup of skim milk blended with 1/2 cup of frozen strawberries (about 100 calories)

The Calorie Recap: Total calories for Diet Bites' Free Meal Planner: about 1,350 calories;

Food Group Servings: Protein Group-4 servings, Fruit Group-2 servings, Vegetable Group-3 servings, Dairy Group-4 servings, Grain Group-5 servings

Meal Planner Tips, Discretionary Calories: Opting for a fruit selection as part of the 150 discretionary calories would be a smart move.

Day 2 of Diet Bites' Free Meal Planner

Breakfast - about 245 calories: Cereal, Milk, Toast & Beverage

1 bowl of your favorite hot or cold cereal up to 110 calories

1 slice of whole grain toast (60 calories)

1/2 cup of skim milk (45 calories)

1 teaspoon of margarine for whole grain toast (30 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Morning Snack - 1 cup of fresh strawberries (45 calories)

Lunch - about 400 calories: Chicken Salad Sandwich, Raw Veggies, Chips & Beverage

Chicken Salad Sandwich (about 300 calories) - View Recipe

1 serving of your favorite chips (up to 100 calories)

Celery Sticks OR Cucumber Slices OR Carrot Sticks OR a mix of all three (enjoy freely)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Afternoon Snack - Free Time! Enjoy any food up to 150 calories. Or if you wish, save these calories to use at meal time and adjust the meal planner accordingly.

Dinner - about 400 calories: Grilled Fish with Lemon Pepper, Slaw, Corn Muffin, Green Beans & Beverage

 

As a note, most varieties of fish contain about 100 calories per 3 ounces AND about 200 calories per fillet. If using a prepared fish, check the label for calorie content. We suggest seasoning the fish with lemon pepper before roasting in the oven or cooking on the grill.

 

Grilled or Oven-Roasted Fish with Lemon Pepper (200 calories)

Slaw (2 cups of shredded cabbage + 1 Tablespoon of Light Miracle Whip + dash of celery seed + 1 teaspoon of golden raisins OR dried cranberries)

Corn Muffin or hushpuppy (up to 75 calories) - or opt for any type bread instead

1 serving of green beans sprinkled with lemon pepper if desired

Diet Soda, water, tea OR any zero calorie drink

Bedtime Snack - 3/4 cup of skim milk blended with 1 Tablespoon (50 calories worth) of chocolate syrup until frothy. (110 calories)

The Calorie Recap: Total calories for Diet Bites' Free Meal Planner: about 1,350 calories

Food Group Servings: Protein Group-3 servings, Fruit Group-1.5 servings, Vegetable Group-5 servings, Dairy Group-1.5 servings, Grain Group-6 servings  

Meal Planner Tips, Discretionary Calories: Opting for a fruit selection and a dairy selection as part of the 150 discretionary calories would be a smart move.

Day 3 of Diet Bites' Free Meal Planner

Breakfast - about 300 calories: Bagel, Cream Cheese & Beverage

1 bagel up to 200 calories

1 serving of cream cheese (up to 100 calories) - whipped versions of cream cheese will allow the dieter more for their Calorie Buck. Whipped cream cheese contains about 70 calories per serving.

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Morning Snack - 1 small peach (about 50 calories)

Lunch - about 370 calories: Soup, Crackers, Fresh Fruit & Beverage

Your favorite prepared soup up to 200 calories (Campbell's Steak & Potato Soup is ultra filling)

10 saltine crackers (120 calories)

1 cup of any cubed melon OR 3/4 cup of blueberries (about 50 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Afternoon Snack - Free Time! Enjoy any food up to 150 calories. Or if you wish, save these calories to use at meal time and adjust the meal planner accordingly.

Dinner - about 365 calories

Chicken & Noodles (about 280 calories)  View Recipe

1/2 cup of cooked carrots (add a dash of ground cinnamon and sugar substitute for a tasty treat) - about 25 calories

Bread of your choice up to 60 calories

Diet Soda, water, tea, coffee, OR any zero calorie drink

Bedtime Snack - 3/4 cup of skim milk blended with 1/2 small banana that has been frozen in the peeling, then sliced after peel is removed (about 110 calories) - be sure to save the other half of the unfrozen banana as we'll use it for breakfast tomorrow.

The Calorie Recap: Total calories for Diet Bites' Free Meal Planner: about 1,350 calories

Food Group Servings: Protein Group-2 servings, Fruit Group-2 servings, Vegetable Group-3 servings, Dairy Group-1 servings, Grain Group-5 servings; as a nutrition note, our servings were based on the soup selection of Campbell's Steak & Potato.  

Meal Planner Tips, Discretionary Calories: We suggest adding any of the following to round-out the 150 discretionary calories: fruit, yogurt, cottage cheese, low fat cheese, peanut butter, or raw veggies.

Day 4 of Diet Bites' Free Meal Planner

Breakfast - about 240 calories: Cereal, Banana & Beverage

Your favorite cold cereal up to 110 calories

1/2 banana

1 cup of skim milk (90 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Morning Snack - 1 small apple (80 calories)

Lunch - about 430 calories: Gourmet Salad & Beverage

3 ounces of lean deli meat added to the following mix: 3 cups of raw baby spinach OR your favorite chopped lettuce, 1 chopped tomato, 1 small sliced cucumber, 50 calories worth of croutons, 1 sliced boiled egg plus 50 calories of your favorite shredded cheese + 50 calories worth of salad dressing. As a note, balsamic vinegar is an excellent salad dressing and contains a scant 5 calories per serving.

1 cup of low fat cottage cheese (up to 130 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Afternoon Snack - Free Time! Enjoy any food up to 150 calories. Or if you wish, save these calories to use at meal time and adjust the meal planner accordingly.

Dinner - about 350 calories: Link Sausage, Steamed Rice, Bread & Beverage

Enjoy 3 ounces of your favorite link sausage (we recommend skinless, reduced fat) up to 180 calories worth.

Also enjoy 1 serving of kraut if desired. Our Food Group Servings includes this food selection.

1/2 cup of steamed rice (about 90 calories)

Your favorite bread up to 60 calories

Diet Soda, water, tea, coffee, OR any zero calorie drink

Bedtime Snack - Enjoy a serving of yogurt or ice cream up to 100 calories.

The Calorie Recap: Total calories for Diet Bites' Free Meal Planner: about 1,350 calories

Food Group Servings: Protein Group-4 servings, Fruit Group-1.5 servings, Vegetable Group-5 servings, Dairy Group-2 servings, Grain Group-4 servings based on using the spinach in our lunch salad.  

Meal Planner Tips, Discretionary Calories: Opting for a fruit selection as part of the 150 discretionary calories would be a smart move.

Day 5 of Diet Bites' Free Meal Planner

Breakfast - about 285 calories: Breakfast egg & bacon burrito in a flour tortilla shell; prepare by warming flour tortilla shell then fill with the scrambled egg and cheese. Roll into a burrito.

1 scrambled egg using 1 teaspoon of margarine (30 calories) and a dash of skim milk + salt & pepper (100 calories)

1 slice of reduced fat cheese (60 calories)

1 flour tortilla shell (80 calories)

1/2 cup of skim milk (45 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Morning Snack - 1 plum OR 1 apricot OR 1/2 of a small apple (30 calories)

Lunch - about 355 calories: Baked Potato Deluxe & Beverage

Here is the Calorie Scoop on potatoes - which isn't nearly as shocking as some would have us believe:

1 small potato about 2 inches in diameter contains about 128 calories.

1 medium potato about 3 inches in diameter contains about 161 calories.

1 large potato about 4 inches in diameter contains about 278 calories.

 

Let's opt for the small potato for about 130 calories. Next, let's top it with the following and take note that our total calorie count includes the bacon bits and broccoli; deduct about 50 calories if you opt to omit and add these to your discretionary calories:

 

75 calories worth of your favorite cheese (sauce, sliced, shredded, etc.)

Bacon Bits at 25 calories per serving (optional)

1 serving of margarine (60 calories)

1/2 cup of cooked chopped broccoli (optional)

Sour Cream - up to 40 calories (generally about 2 Tablespoons of light sour cream which contains about 20 calories less than regular sour cream)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Afternoon Snack - Free Time! Enjoy any food up to 150 calories. Or if you wish, save these calories to use at meal time and adjust the meal planner accordingly.

Dinner - about 430 calories: Pizza & Soda

Enjoy up to 430 calories of your favorite pizza. Check the labels and choose wisely. On some brands - like the Tostinos' Cheese Pizza, 350 calories equates to about 1/2 a pizza! If you're dining out on pizza, see Diet Bites' pizza calorie chart: Calories in Pizza

OR, instead enjoy up to 300 calories of pizza PLUS a large salad (lettuce, baby spinach, tomatoes, onions, cucumber, shredded carrot) with light dressing and a serving of croutons.

Diet Soda, water, tea, coffee, OR any zero calorie drink

Bedtime Snack - 3/4 cup of skim milk blended with 1/3 cup of frozen blueberries (about 100 calories)

The Calorie Recap: Total calories for Diet Bites' Free Meal Planner: about 1,350 calories

Food Group Servings: Note that for today's Meal Planner, the Food Group servings will vary based on dinner choices.

Day 6 of Diet Bites' Free Meal Planner

Breakfast - about 300 calories: Pastry Heaven & Beverage

You've been very good for about a week now; time for a small reward. Enjoy up to 300 calories worth of your favorite breakfast pastry.

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Morning Snack - 1 orange about 3 inches in diameter (70 calories)

Lunch: Time for a fast-food break!

Time for a fast-food break. Enjoy any of the following:

2 Regular Tacos + rice at Taco Bell OR Taco Bueno OR enjoy 1 bean burrito + rice

1 piece of fish at Long John Silvers + 2 hush puppies

1 piece of grilled chicken breast + a biscuit at KFC

1 small OR junior hamburger at your favorite fast food haunt + small fry

Mid-Afternoon Snack - Free Time! Enjoy any food up to 150 calories. Or if you wish, save these calories to use at meal time and adjust the meal planner accordingly.

Dinner - about 400 calories: Soup, Crusty Bread OR Crackers, Apple & Beverage

Okay, we've had a lot of fun today - as well as yesterday. We've enjoyed everything from pizza to breakfast pastries to our favorite fast food. What a Diet Deal - and this illustrates that an individual can certainly have their 'Diet Cake' and eat it too. The key is keeping servings and calories under your control.

 

For dinner, let's enjoy something tasty and simple. There is nothing more simple than a bowl of soup and crackers. Enjoy your favorite soup up to 150 calories; enjoy 10 saltines with your soup OR a nice chunk of your favorite bread up to 150 calories.

 

Also enjoy an apple. Apples are great in releasing water that has been retained by the body due to excess sodium (salt) consumption. And trust me - fast food is almost-always way over-salted.

 

Also enjoy any diet Soda, water, tea, coffee, OR any zero calorie drink

Bedtime Snack - Enjoy a serving of yogurt or ice cream up to 100 calories.

The Calorie Recap: Total calories for Diet Bites' Free Meal Planner: about 1,350 calories; because of personal choices during this day, the Food Group servings will vary.

Day 7 of Diet Bites' Free Meal Planner

This is the last day of our meal planner, so let's enjoy some tasty things before your weigh-in.

Breakfast - about 240 calories: Let's do the banana & cereal combination. Be sure to save the other half of your banana for your bedtime snack. I like to leave mine in the peel and freeze it because it makes for a nice, thick shake at bedtime.

Your favorite cold cereal up to 110 calories

1/2 banana

1 cup of skim milk (90 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Morning Snack - 1 cup of strawberries OR 3/4 cup of blueberries OR 1 cup of melon, any variety

Lunch - about 355 calories:  Beans & Cornbread

1/2 cup of your favorite beans (110 calories)

1 wedge of reduced-fat cheese (up to 75 calories)

1 corn muffin (up to 140 calories)

chopped onions & peppers (optional but included in our Food Group Servings)

Margarine or butter (up to 30 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Mid-Afternoon Snack - Free Time! Enjoy any food up to 150 calories. Or if you wish, save these calories to use at meal time and adjust the meal planner accordingly.

Dinner - about 450 calories: Stir Fry & Vegetables

Let's make a great big, delicious stir fry!

 

1 bag of stir fry vegetables (120 calories worth OR generally 1 small bag found in the freezer section at the local market) (Wow! That's a lot of veggies!)

1/2 cup of cooked chicken breast, cubed or shredded (115 calories)

Your favorite Asian sauce up to 50 calories

3/4 cup of rice (about 165 calories)

Diet Soda, water, tea, coffee, OR any zero calorie drink

Bedtime Snack - Bedtime Snack - 3/4 cup of skim milk blended with 1/2 small banana that has been frozen in the peeling, then sliced after peel is removed (about 110 calories).

The Calorie Recap: Total calories for Diet Bites' Free Meal Planner: about 1,350 calories

Food Group Servings: Protein Group-2 servings, Fruit Group-1.5 servings, Vegetable Group-6 servings, Dairy Group-2 servings, Grain Group-4 servings  

Meal Planner Tips, Discretionary Calories: Opting for a fruit selection or a protein selection as part of the 150 discretionary calories would be a smart move.

* Diet Bites recommends that before anyone attempts ANY weight loss plan, they meet with their doctor to discuss.

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