Diet Bites Weight Loss Program, Menu 28

Written by Sky Taylor, Sky Taylor, Diet Bites

Free Diet Menu #28

Snack Suggestions: 1 cup of grapes and 2 cups of any variety of your favorite melon such as watermelon, cantaloupe or honeydew melon.

Breakfast - 2 grains, 1 dairy

1 large muffin - up to 300 calories

Also enjoy 1 cup of skimmed milk.  

Lunch - 2 grains, 1 dairy, 2 proteins

1 pre-packaged frozen pepperoni pizza - up to 450 calories  

Dinner - 3 grains, 3 vegetables, 1 dairy


You will need the following ingredients:

- 1/3 cup of instant potatoes (or homemade)

- 8 wonton wrappers (allowed 160 calories)

- 1/2 cup of raw spinach

- 1/4 cup of diced onions

- cooking spray

Sauté spinach and onions in a pan using cooking spray. Remove and add to potatoes. Set out the wonton wrappers and fill four of the wrappers with a spoon of mashed potatoes. Wet the edges of wonton wrappers with damp finger and place remaining wonton wrappers on top. Press to seal.

Carefully drop Pierogies into boiling water to which 1 teaspoon of oil has been added to prevent sticking.

Allow to cook for about 1 minute, then remove. Top with this sauce recipe:

Heat the following ingredients in the microwave or on the stove top:

- 1/2 cup of skim milk

- dash of ground nutmeg

- 1 pat of reduced fat margarine (60 calories)

- 1 Tablespoon of flour

First, melt the butter, then remove from heat and stir in flour. Make sure that butter isn't too hot. Next, stir in the milk and keep stirring until smooth. Return to heat or microwave and cook until sauce is thick, checking often. Add nutmeg. Pour over Pierogies. Add salt and pepper if desired.

Enjoy with 1 cup of steamed broccoli.

Diet Evening Shake - Choose any recipe you like. Diet Menu 29

1 dairy, 1 fruit

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