Free 30 Day Diet & Weight Loss Plan
1 teaspoon of butter or margarine or jam or preserves (up to 40 calories)
Nutritional Notes: This free diet breakfast menu contains 2 grains, 1/2 dairy and 1 fat. In addition, if you would like to opt for the prepared varieties of oatmeal - please do.
1 cup of prepared brown, wild or white rice (Minute Rice works wonderfully swell - 193 calories based on instant white rice)
2 generous slices of chopped roasted deli chicken, ham or turkey, lean meat only & no skin or visible fat (about 40 calories)
1 slice of your favorite cheese up to 80 calories worth (pepperjack is awesome!)
1 cup of ANY or ALL of the following mix: chopped onions, sun-dried tomatoes (no olive oil), mushrooms, garlic or broccoli (This step is totally optional but add flavor and satiety power). As a note, if you don't like broccoli, then use more mushrooms. If you don't like mushrooms, then use more tomatoes and so forth. And if you wish to have a bland rice dish, simply prepare with the rice, the lean meat and use a mild variety of cheese such as Colby or mozzarella.
Begin by sautéing chopped veggies in cooking spray until they are done. Add the lean meat and the prepared rice. Transfer to a deep bowl and top with the slice of cheese. Add any seasonings that you wish to the rice mixture before topping with cheese such as chili powder, ground cumin and so forth as these contain negligible calories.
Also enjoy 1 small banana for 90 calories. More information on banana calories based on size is located here.
Nutritional Notes: This free diet lunch menu contains 2 proteins, 2 grains, 1.5 dairy, 2 vegetables, 1 fruit.
Mid-Afternoon Snack - 50 Calories (energy) - See notes above on Mid-Morning Snack.
Nutritional Notes: Will vary depending upon menu choices.
Diet Chocolate Shake Recipe
3/4 cup of skim milk + 1 Tablespoon of Hershey's Chocolate Syrup or your favorite brand - up to 50 calories worth. Add a bit of chopped ice (about 1 Tablespoon's worth) and blend or whip until thick. You will note that this shake is a tab over 100 calories, but it's a-ok as lunch was shy a few of its 500 calories.
Nutritional Notes: 1 dairy
Today's totals EXCLUDING DINNER are: 4 grains, 2 proteins, 3 dairy, 2 vegetables, 1 fruit and minimal fat. TODAY you will need to add the nutritional values from Taco Bell or Taco Bueno to get your total nutritional values. We also recommend that you add fruit for your mid-morning and mid-afternoon snacks for a daily total of 3 fruits. And when choosing dinner, opt for choices that contain a bit of vegetable matter - such as tacos.
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