Free 30 Day Diet & Weight Loss Plan
- Turkey & Cheese Sandwich prepared with 2 slices of 80 calorie or less bread, baby spinach or lettuce of your choice, sliced tomatoes, 1 slice of your favorite 80 calorie or less cheese, a few slices of deli sliced turkey up to 80 calories worth, plus a serving of either light Miracle Whip or your favorite variety of mustard. (about 350 calories).
Also enjoy 1 serving of your favorite chips - up to 150 calories.
Nutritional Notes: This free diet lunch menu contains 1 protein, 1 dairy, 2 grains, and 2 vegetables.
Mid-Afternoon Snack - 50 Calories (energy) - See notes above on Mid-Morning Snack.
Let's have some tasty roasted chicken for supper.
Low Calorie Ingredients for Quick Roasted Chicken Recipe
1 small chicken breast OR 1 large chicken leg OR 1 small chicken thigh OR 1 large chicken wing OR 1/2 large chicken breast
1 small baked potato (view here to compare calorie content in potatoes)
1 pat of butter or margarine
1 large salad containing the your favorite raw vegetables up to four cups.
1 whole grain roll OR bread of your choice up to 80 calories
Prepare chicken by using your favorite roasting method (grill, oven, stove top using a bit of cooking spray, etc.). Same with the potato (microwave, toaster oven, regular oven).
Nutritional Notes: This free diet dinner menu contains 1 protein, 1 grain, 3 vegetables and minimal fat.
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. 1 dairy
3 proteins, 4 grains, 3 dairy, 5 vegetables, minimal fat + optional food choices from snack times. Please enjoy fruit during 2 snack times to equal 2 fruits plus any fruit enjoyed with the bedtime snack.
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