Free 30 Day Diet & Weight Loss Plan
Day 21 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Breakfast Menu - 300 Calories (energy)

1 single serving of yogurt (up to 160 calories)

Fruit tray consisting of the following which can be used to dip into the yogurt if desired - or can be enjoyed as a stand-alone:

1/2 cup of strawberries

1 sliced kiwi

1/2 cup of grapes (any variety)

Mid-Morning Snack - 50 Calories (energy) - View here OR here

Diet Lunch & Dinner Menus  - 500 Calories EACH

Choose from your favorite restaurant.

Jack in the Box |  KFC  |  Taco Bell | Arby's | Taco Bueno | McDonalds

If you're dining out at KFC, what about ordering their grilled chicken entrees? A chicken breast contains 220 calories, a wing only 80, a drumstick only 90 and a thigh, 170 calories. You'll have room to add another selection to your menu.

If you must have the Original Recipe chicken, a breast contains about 320 calories, a wing 140, a thigh - 290 and a drumstick - 120 kcals. Do avoid the extra crispy unless you only want to eat one chicken breast which contains 490 calories.

Which Individuals Require About 1500 Calories Daily to Maintain Their Healthy Weight?

As a note, if you have been following our diet plan and if you are a small petite woman, you can use what you've learned in planning your daily diet going forward. Most small women who are moderately active require no more than 1500 calories per day.

I know. It's a low amount and difficult to get by at times, particularly when we accidentally consume a food that's high in calories - or an entire meal, and then we have to watch what we eat for the rest of the day.

I'm a short, petite lady too - and at my age, I can get by on days that I'm inactive for 1200 to 1300 calories. When I'm active I can eat a bit more - so take note that the older that you are, and the less active that you are, the less energy that you can consume without experiencing an upwards shift in body weight.

Mid-Afternoon Snack - 50 Calories (energy) - See notes above on Mid-Morning Snack.

Bedtime Snack - 100 Calories (energy)

Enjoy any of the float or shake recipes up to 100 calories. Feel free to experiment with flavors - adding extracts and spices.

For floats, experiment with different varieties of sodas and low calorie juices, adjusting amounts of sherbet or ice cream when necessary.

Summing Up the Nutritional Notes

Today's nutritional totals will vary depending upon personal food choices.

Day 22 of the Diet Bites free 30 Day Diet & Weight Loss plan.

Index of 30 Day Diet & Weight Loss Plan

Weight Loss Maintenance Journal


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