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Diet Bites Weight Loss Program, Menu 11

Written by Diet Bites

Free Diet Menu #11

Snack Suggestions: 2 natural fruits of your choice.

Keep in mind that the following fruits contain about 100 calories per cup or serving: bananas, apples, pineapple, mango, pears and papaya.

For about 75 calories you can enjoy a cup of the following: blackberries, blueberries or a small apple or a small banana.

These fruits hold 50 or less calories per fruit - or per cup: plums, apricots, all varieties of melon, strawberries, kiwifruit, nectarines and peaches.

Breakfast - 2 grains, 1 fat

1 large bagel (250 calories) spread with one of the following OR an equal combination: 1 pat of reduced fat margarine, 1 serving of jam/preserves/jelly, 1 Tablespoon of cream cheese.

Lunch - 1 protein, 1 fruit, 2 grains, 1 vegetable

Peanut Butter Tips

Yes - you can enjoy peanut butter as well as ALL nut butters while you are dieting - and yes, you can still lose weight too.

Health studies indicate that people who add nut butters to their daily diets tend to be on the leaner side of life.

They are filling - and yes, a bit fatty but that works to the dieter's advantage because fat can assist in curbing hunger.

Peanut Butter & Banana Sandwich Recipe

Spread 2 Tablespoons of any variety of peanut butter (smooth, crunchy, natural, extra crunchy) over one slice of whole grain bread (70 calories). Add 1 small sliced banana - or you can mash the banana and mix with the peanut butter. Add 1 more slice of whole grain bread.

1 single serving package of baked potato chips

Dinner - 3 vegetables, 1 protein, 1 dairy, 2 grains, 1 fat

1 medium baked potato loaded with the following:

2 Tablespoons of grated cheese, 2 Tablespoons of sour cream, 1 pat of reduced fat margarine, 2 strips of cooked bacon-crumbled (70 calories), chives (optional), 1/2 cup of sliced mushrooms, 1/3 cup of diced tomatoes. Salt and pepper if desired.

Enjoy 2 slices of bread (55 calories per slice) OR 1 roll up to 100 calories.

Diet Evening Shake - Choose any recipe you like. Diet Menu 12

1 dairy, 1 fruit

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