Diet Journal: Free Diet, Day 26 Meal Plates

1 serving of your favorite 'cold' cereal from a box or bag (110 calories)

1 cup of skim milk (80 calories)

1 slice of whole grain toast (70 calories)

1 pat of butter or margarine (36 calories)

Nutritional Notes: 2 grains, 2 dairy, minimal fat.

Mid-Morning Snack - 50 Calories (energy) - See Here OR Here

Free Diet Planner Lunch - 500 Calories (energy)

Souper Soup & Salad! Enjoy up to 200 calories of your favorite soup + up to 150 calories worth of any of the following: crackers, bread, rolls, tortillas.

Add 1 large salad; add up to 5 cups of your favorite raw vegetables with three and one-half being in the form of lettuce, baby spinach or other leafy greens.

Nutritional Notes: Dependent upon soup choices.

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

Free Diet Planner for Dinner - 500 Calories (energy)

Let's have some tasty quick tostados for supper.

Low Calorie Ingredients for Quick Tostados

4 tostada shells (200 calories)

1 serving of refried beans (up to 100 calories)

Salad mix of shredded lettuce, chopped tomatoes, chopped onion, chopped cilantro.

2 slices of skim mozzarella cheese (100 calories)

Light Sour Cream (up to 40 calories)

Your favorite hot sauce or salsa.

Smear beans on each shell. Add 1/2 slice of cheese. Heat in microwave for a few seconds allowing cheese to melt. Remove. Top with salsa, sour cream and salad.

Nutritional Notes: This free diet dinner menu contains 1 protein, 1 grain, 3 vegetables and minimal fat.

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. 1 dairy