Free 30 Day Diet & Weight Loss Plan
Day 19 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Our Free 30 Day Diet & Weight Loss Plan

Breakfast Menu - 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 Menu - 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.

Dinner Menu - 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 Recipe

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.

Day 2 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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