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Diet Journal: Free 30 Day Diet & Weight Loss Plan - Day 19 Diet Meal Planner
Written by Diet Bites
Our Free 30 Day Diet & Weight Loss Plan
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Breakfast - 300 Calories (energy)
1 small egg (scrambled, poached, fried, or boiled)
2 strips of bacon prepared between two moistened paper towels in the microwave
1 slice of toast prepared in the toaster (opt for the 80 calories or less bread)
1 teaspoon of butter or margarine or jam or preserves (up to 40 calories)
1 cup of skim milk (if you don't like skim milk, drink 1/2 cup of regular milk - allow 80 calories)
Nutritional Notes: This free diet breakfast menu contains 2 proteins, 1 grain, 1 dairy and 1 fat.
Mid-Morning Snack - 50 Calories (energy)
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.
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Dinner - 500 Calories (energy)
1 cup of lean canned chili up to 250 calories worth
1 serving of corn chips up to 140 calories
1 slice of 60 calorie mozzarella cheese, skimmed variety
1 small salad consisting of 2 cups of finely chopped lettuce, a bit of tomato + 1 teaspoon of light salad dressing up to 40 calories. Salt and pepper as desired.
Nutritional Notes: This free diet dinner menu contains 1 protein, 1 grain, 1 dairy, 2 vegetables, 1 fat.
Bedtime Snack - 100 Calories (energy)
Strawberry Shake: 3/4 cup of skim milk + 1/2 cup of frozen strawberries add a bit of no calorie sweetener if desired as well as a shot of your favorite accommodating extract such as vanilla extract. Blend until thick.
Nutritional Notes: 1 dairy, 1 fruit
Summing Up the Nutritional Notes: Today's totals are: 4 proteins, 4 grains, 4 dairy, 4 vegetables and minimal fat. TODAY, we recommend enjoying a fruit for your mid-morning and mid-afternoon snacks for a daily total of 3 fruits.
Tomorrow's Daily Diet Journal will contain Day 2 of the Diet Bites free 30 Day Diet & Weight Loss plan. Click here to access tomorrow's free diet menu for April 13 when it becomes available.
Return to the Index Page of the Free 30 Day Diet & Weight Loss plan by clicking here.
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