Diet Menu 28 of 30 Diet Menus for the Diet Bites - Free Weight Loss Program

Dieting requires a lot of patience. Some of my best tips are:

Eat Slowly

Choose fruits for snack time.

Frozen veggies & fruits contain very little calories & are quick grabs when Diet Panic settles in.

Read, surf the net, watch tv - do anything and everything to keep your mind off of food.

Diet Bites Weight Loss Program - 30 Menus for Weight Loss

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About Beverages

Diet Menu # 28

Snacks - 2 snacks throughout the day totaling about 125 calories.

2 fruits

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

PIEROGIES

You will need:

- 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 butter (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.

1 dairy, 1 fruit

Total servings and how they stack up to the official food pyramid:

Food Group	Diet Bites Menu #1	USDA Daily Recommendations
Dairy	4 servings	2-3 servings
Vegetables	3 servings	3-5 servings
Proteins	2 servings	2-3 servings
Fruits	3 servings	2-4 servings
Grains	7 servings	6-11 servings

Diet Menus - 30 Diet Menus for the Diet Bites Weight Loss Program

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Diet Menu 6	Diet Menu 7	Diet Menu 8	Diet Menu 9	Diet Menu 10
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