Free 30 Day Diet & Weight Loss Plan
 Day 28 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Breakfast Menu - 300 Calories (energy)

2 egg whites + 1 egg yolk  prepared any way (fried, scrambled, etc.)

2 slices of bacon (allow 70 calories)

1 Piece of Whole Grain Toast (70 calories) with smear of butter/margarine

1 Spoon of Jam/Preserves/Jelly/Apple Butter (allow 50 calories)

Nutritional Notes: 2 proteins, 1 grain, minimal fat.

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

Free Diet Planner Lunch -  500 Calories (energy)

Beef Stew - grab a can of your favorite from the local market. Enjoy up to 300 calories worth with 100 calories worth of your favorite bread (cornbread, biscuits, bread, tortillas, etc.) Also enjoy 1/2 bar of chocolate up to 100 calories. Keep in mind that dark chocolate offers more health rewards.

Nutritional Notes: 1 protein, 1 grain.

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

Free Diet Planner for Dinner -  500 Calories (energy)

Cheesy Mushroom Burger Recipe

Here is a little weight loss trick that I hope you'll enjoy. Mushrooms contain a very earthy flavor and when coupled with meat, they work to enhance flavor and texture. A burger containing a beef patty can contain far less meat without losing it's beefy flavor when mushrooms are added. On that tasty note, here is our real-hip, Cheesy Mushroom Burger recipe.

Ingredients for Cheesy Mushroom Burger, a low calorie hamburger recipe

2 ounces of extra lean hamburger - if you don't have a scales, that's a-okay. Simply place a golf-ball size of hamburger meat into a sandwich bag and flatten as flat as possible.

Raw Baby Spinach OR Lettuce (chopped, leaf - any variety)

Sliced tomato (several thin slices tend to add more flavor than larger slices)

1 hamburger bun (130 calories or less)

1 slice of your favorite cheese (80 calories or less and might we add that pepper jack works exceptionally well. OR save 30 calories and use skim mozzarella cheese.)

1/2 cup of sliced mushrooms - any variety

Light Miracle Whip + Mustard + Catsup + pickles - if desired.

Sliced onion (optional)

Salt & Pepper & Cooking Spray

Spray hamburger bun with cooking spray and toast in toaster oven or on stove top. Next, saute mushrooms using a bit of cooking spray. Remove and prepare hamburger patty. When meat is done, top with cheese, then the mushrooms. Assemble burger as desired.

Also enjoy 100 calories worth of your favorite chips.

Nutritional Notes: This free diet dinner menu contains 1 protein, 2 grains, 2 vegetables, 1 dairy  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

Summing Up the Nutritional Notes

Please enjoy fruit during 2 snack times. Other nutrition for the day include: 4 proteins, 3 grains, 2 vegetables, 2 dairy, minimal fat.

Day 29 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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