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Free Diet Meal Plans & Diet Meal Planners for Healthy, Permanent Weight Loss

Diet Bites Free 7 Day Meal Planner

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Diet Bites Meal Planner Comparison to Typical Meal Planner

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1,400 Calorie Diet Meal Plan
Food Group Recommendations
Click here to View Nutrition Notes

Food Group

Daily Serving Size

Fruits

1.5 cups

Vegetables

1.5 cups

Grains

5 ounces

Meat & Beans

4 ounces

Milk

2 cups

Oils

4 teaspoons

Discretionary Cal

Allow 171 Calories

Let's pause to compare an a-typical meal planner to Diet Bites' free 7 Day meal planner.

Which would you choose?

The traditional bland meal planner?

OR Diet Bites' meal planner which includes three healthy snacks and a terrific-tasting bedtime shake, as well as tasty chili and black bean tacos?

Try both on back-to-back days to see which meal planner is best in keeping the tummy satisfied.

Although we are partial to the Diet Bites' meal planner, you may find that you do best using a typical meal planner. If so, the 1,400 calorie diet meal plan charted on this page (to your right) can assist by being your guide. Keep in mind that in all Food Groups, each food residing in the Food Group contains a different amount of calories - which is why many dieters opt for a meal planner in which the calorie content is pre-calculated.

To view all 7 meal planners click here. The Diet Bites' free meal planners also include the tasty recipes.

And now let's view our meal planner comparison:

Typical Meal Planner

Total calories for this meal planner: about 1,370 calories

Breakfast - about 400 calories; this sounds good here....

1 serving of hot or cold cereal (150 calories)
1 serving of whole grain toast (80 calories)
1 cup of skim milk (90 calories)
1 serving of unsweetened applesauce (50 calories)
1 pat of butter or margarine (30 calories)

Mid-Morning Snack - Forget it, Jack!

Lunch - about 400 calories; this is starting to sound boring...

1 serving of soup (150 calories)
5 saltines (60 calories)
1 apple (80 calories)
1 cup of reduced fat cottage cheese (110 calories)
Water

Mid-Afternoon Snack - You've got to be joking, right?

Dinner - about 550 calories; I see a bunny in the making....

3 ounces of protein, lean only - no visible fat (250 calories)
1 salad consisting of lettuce, tomato & cucumber plus 1 serving of reduced calorie salad dressing (130 calories)
1 dinner roll (110 calories)
1 pat of butter (30 calories)
1 apricot (30 calories)
Water

Bedtime Snack - Get in bed, rest your head, forget what your tummy said....

The Calorie Recap: Total calories for this meal planner: about 1,350 calories

Diet Bites' Free Meal Planner

One example meal planner from our 7 Day diet planner located here at Diet Bites.

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

Breakfast - about 350 calories; it's like breakfast at grandma's cottage....

1 scrambled egg using 1 teaspoon of margarine 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 (70 calories)
1 cup of skim milk (90 calories)
1 teaspoon of margarine for whole grain toast (30 calories)

Mid-Morning Snack - 1 plum (30 calories)

Lunch - about 320 calories; a hearty-stick-to-the-ribs meal planner!

1 cup of reduced-fat chili with beans with chili sauce & chopped onion if desired (200 calories)
5 saltines (60 calories) - or enjoy corn chips instead of the crackers
1 slice of reduced-fat cheese (60 calories) - or use a 3/4 slice of regular cheese
Diet Soda, water OR any zero calorie drink

Mid-Afternoon Snack - any food you wish up to 150 calories worth OR save these calories and distribute them throughout the day during meal time if you wish.

Dinner - about 400 calories; Life is so good....

3 Cheesy Black Bean Tacos with salsa (recipe contained in Diet Bites free meal planner) (350 calories)
1 large salad consisting of 3 cups of chopped lettuce, chopped tomato, chopped onions (50 calories)
Diet Soda, water 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

 

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

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