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Diet Bites Weight Loss Program, Menu 9

Written by Diet Bites

Free Diet Menu #9

Snack Suggestions: 2 cups of any variety of your favorite melon such as watermelon, cantaloupe or honeydew melon and one more fruit selection. If you adore melon, then enjoy four cups today.

Breakfast - 2 grains, 1 fruit, 1 dairy, 1 fat

1 package of instant oatmeal* any flavor (150 calories)

1 slice of whole grain toast (70 calories)

1 cup of skim milk

1 pat of reduced fat margarine

*Tip:  to prepare at work, use a deep coffee cup filled with heated water.  

Lunch - 3 grains, 2 proteins, 2 vegetables

Fast Food Day:

Taco Bell - 2 Regular Tacos OR 2 Soft Tacos

1 Serving of Latin Rice & 1 Serving of Black Beans

If you don't like the tacos, you can ask your server for a nutrition guide which contains the amounts of calories in the foods. Simply order your selections matching the calories contained in the tacos - about 170 each.

If you don't like tacos, then head over to Subway and order one of their low fat 6" Subs along with baked chips.

If those suggestions don't sound appetizing, you can eat at any of your favorite fast food restaurants and keep calories at about 500 kcals.

If you prefer you can even enjoy a prepared frozen meal for lunch - or a sandwich stuffed with low fat cheese, lean proteins, lettuce and tomatoes with a smear of yellow spicy mustard. So many healthy choices for meal time!

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

1 cup of beef stew (allow 200 calories)

1/2 cup of white rice, cooked (allow 120 calories)

1 cup of carrots, cooked (sprinkle with cinnamon & Splenda if desired)

1 slice of whole grain bread (70 calories)

1 pat of reduced fat margarine

Diet Evening Shake - Choose any recipe you like. See Next Menu

1 dairy, 1 fruit

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