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

Written by Sky Taylor, Diet Bites

Breakfast Menu - 300 Calories (energy)

1 Multi-Grain English Muffin (130 calories)

1 Serving of fruit-based Jam/Jelly/Preserves (50 calories)

1 pat of butter or margarine (36 calories)

1 cup of skim milk (80 calories)

Nutritional Notes: 1 grain, 1 dairy, 1 fruit, minimal fat.

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

Free Diet Planner Lunch - 500 Calories (energy)

- Roast Beef & 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 roast beef 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)

Pirate's Fish Sandwich Recipe

You'll need one hamburger bun (130 calories), 1 fish patty prepared (130 calories) and up to 50 calories worth of your favorite tartar sauce. Add one slice of cheese up to 70 calories.

To assemble, warm bun - then add prepared hot fish, then the cheese. Fish should be hot enough to melt cheese but if not, place in microwave for a few seconds. Add tartar sauce to top of bun.

Also enjoy 100 calories worth of this slaw recipe at Diet Bites. You will find the recipe under 'Quick Diet Menu #5'. Also enjoy up to 100 calories of your favorite chips.

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.

Return to the Index Page of the Free 30 Day Diet & Weight Loss plan by viewing here.

Weight Loss Maintenance Journal

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers