Free 30 Day Diet & Weight Loss Plan
Day 29 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Breakfast Menu - 300 Calories (energy)

1 serving of your favorite small pancakes found in the frozen section of your local market (140 calories worth)

1 cup of skim milk (80 calories)

1/2 cup of sliced strawberries sweetened with a teaspoon of sugar (about 40 calories)

2 Tablespoons of Light Whipped Topping (40 calories)

Prepare pancakes in toaster oven, microwave or toaster as directed on box/bag. Top with strawberries and topping. Enjoy with skim milk.

Nutritional Notes: 2 grains, 1 dairy, 1 fruit, minimal fat.

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

Free Diet Planner Lunch -  500 Calories (energy)

Ham & 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 ham 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.

Free Diet Planner for Dinner -  500 Calories (energy)

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

Taco Bell Menu Suggestions, Calories

If you decide to eat at Taco Bell we have some excellent choices from their menu that will fit nicely into your weight loss plan.

All of their tacos are reasonable in calories - like their Original Taco which contains a skinny 170 calories. If you go Fresco style on your Crunchy Taco you can save an additional 20 calories. Order a couple for about 300 calories and you'll still have room for a serving of Premium Latin Rice for 100 calories as well as a serving of Black Beans for another 80 calories. With 20 calories to spare you can either enjoy a few packs of salsa with your meal, a serving of Pico de Gallo or an apricot, a small kiwi or a small plum for dessert.

Do stay away from the Cantina Bowls as they are excessive in calories. One version contains almost 900 calories. No room here for rice or beans.

If you must have an order of nachos, the Cheesy Nachos contain 280 calories while the regular nachos contain 310.

Other good selections based on calories include the Fresco menu selections, all of the Chalupa selections and several of the burrito selections - but do be careful with these because some on the menu are excessive in energy values. Those that contain about 400 calories include the Bean Burrito, the 7 Layer Burrito and the Chicken, Steak & Beef Supreme Burritos.

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

Add a couple of fresh, natural raw fruit selections to your day during snack time. Might we suggest 1/2 of a mango and a banana? What about a healthy apple or pear? A couple of peaches will also add a burst of health to your day.

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

Index of 30 Day Diet & Weight Loss Plan

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