Free 30 Day Diet & Weight Loss Plan
Day 4 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Breakfast - 300 Calories (energy)

1 serving of cereal - warm or cold up to 130 calories per serving

1 cup of skim milk (80 calories)

1 medium banana (90 calories)

Nutritional Notes: This free diet breakfast menu contains 1 grain, 1 dairy, 1 fruit.

Mid-Morning Snack - 50 Calories (energy)

Diet Lunch & Dinner Menus - 500 Calories EACH

Enjoy up to 500 calories from the fast food restaurants below for lunch and dinner:

Jack in the Box


Taco Bell


Taco Bueno


Pizza Inn

Subway, Healthy or Not?

Subway is also a great spot for dieters - if you aren't concerned about sodium intake....amid other things. The negative aspect about Subway is that their deli sandwiches are prepared with highly processed luncheon meats which hold not only significant amounts of salt but also nitrates which has been linked to certain types of cancer.

We aren't a fan of their chicken sandwiches because the meat is not a strip or flat slice of chicken, rather compressed and soft. It has an icky taste and a very off-putting texture.

Although one of our government agencies recognizes Subway as a healthy spot to eat - they are talking out of both sides of their beaks. Why? Because on one hand they are touting the dangers of excess sodium in the daily diet - and on the other saying that foods at Subway which are quaking with sodium are healthy.

The good news is that Subway cut salt content by about 15% in sandwiches. They are working to remove Azodiacarbonamide from their bread recipes. This agent worked to whiten bread but is banned in certain areas of the world, the USA excluded from the list.

As to the sodium content, current guidelines recommend about a teaspoon of total salt for the day. Subway's 6" Hot Pastrami Sandwich contains a whopping 1470 milligrams of pure-d salt.

The Big Philly Cheesesteak trails by a tiny margin holding 1280 milligrams of salt. The 6" Spicy Italian exceeds these sandwiches holding an impressive [in an unhealthy way] 1490 milligrams of salt. Say, would you like a little protein and vegetables with your 1/2 teaspoon of salt, sir or madam? That's what we do when we opt for these menu selections. We're eating about 1/2 teaspoon of salt. Yikes!

Even those sandwiches listed on Subways 6 Grams of Fat or Less Menu are rich in sodium content. For example, the 6" Black Forest Ham and the Subway Club both contain 800 milligrams of salt. Really scary when we compare these sandwiches to McDonald's large pack of fries which hold only 350 milligrams of sodium.

Mid-Afternoon Snack - 50 Calories (energy) - See notes above on Mid-Morning Snack.

Bedtime Snack - 100 Calories (energy)

Pineapple Shake Recipe

3/4 cup of skim milk + 2 Tablespoons of crushed pineapple + 1 teaspoon of rum extract + 1/2 teaspoon of vanilla extract +  Splenda (or your favorite sugar substitute).

Add a bit of chopped ice (about 1 Tablespoon's worth) and blend or whip until thick.

Nutritional Notes: 1 dairy

Day 5 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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