Free 30 Day Diet & Weight Loss Plan
Strawman Spaghetti - Free Diet Menu
1 and 3/4 cups of spaghetti OR your favorite pasta (304 calories)
spaghetti sauce OR pasta sauce (100 calories worth - see the label and measure out)
parmesan cheese (optional. (1 Tablespoon of grated parmesan cheese contains a scant 22 calories and offers intense flavor power)
You may add up to 1/2 cup of the following mix which has been sauteed in a bit of cooking spray. And if you don't like one item, then use more of another OR any low calorie food of your choice. Here is one of my favorite combos: chopped sun-dried tomatoes.
Also enjoy a side salad containing the following: 2 cups of any leafy greens, 5 cherry tomatoes, 1/2 sliced cucumber with 50 calories worth of your favorite salad dressing served on the side. Keep in mind that this free diet meal planner is totally adjustable to suit your personal tastes. If you don't like cucumber - omit it and add a few black olives or green olives or sliced radishes or grated carrot.
About that carrot. When adding carrot to salads, but sure to always grate to avoid 'the big crunch' as well as to pull the most flavor from the carrot.
Nutritional Notes: This free diet lunch menu contains 1 grain, 5 vegetables, 1 dairy.
Mid-Afternoon Snack - 50 Calories (energy) - See notes above on Mid-Morning Snack.
Nutritional Notes: 1 protein
Cheesy Chicken Quesadillas - Makes 1 1/2 quesadillas
2 flour tortillas (200 calories)
1/3 cup of grated cheddar cheese (152 calories)*
salsa, picante sauce, etc. (up to 20 calories of your favorite brand, including homemade)
1/4 cup of prepared chicken, lean meat only - no skin or bones
2 Tablespoons of light sour cream (40 calories)
1/4 cup of the following mix pick and choose as you like: chopped onion, chives, chopped cilantro** (or dried), chopped bell pepper.
1/2 teaspoon of ground chili powder (optional)
1/2 teaspoon of ground cumin (optional)
1 cup of shredded lettuce (5 calories)
Saute vegetables in a pan using cooking spray, adding the cumin and chili powder and cooked chicken at the end phase. Remove. Cook flour tortillas in pan using cooking spray, browning one side at a time. Top one tortilla with the prepared vegetable and chicken mix, then top with grated cheese, then place remaining flour tortilla on top to create your quesadilla.
If you desire your salsa inside your quesadilla - you can add that when you add the vegetable and chicken mix. As to the lettuce, you can either add it to the quesadilla or enjoy it as a side dish. It compliments the quesadilla well and helps mellow-out the warm flavors. Cut into 4 wedges - much like you would a pizza. Dip into the sour cream OR the salsa as desired.
Also enjoy 1 kiwi.
*You can save a few calories by using reduced fat cheese but the trade-off is a rubbery texture.
**Cilantro adds an authentic Mexican taste to this low calorie recipe for quesadillas.
Nutritional Notes: This free diet dinner menu contains 2 grains, 1 dairy, 2 vegetables, 1 protein, 1 fruit.
Diet Blueberry Patch Bedtime Slim Shake Recipe
1 cup of skim milk + 1/4 cup of frozen blueberries + Splenda or sugar substitute. If you opt for a bit of sugar (16 calories per teaspoon) rather than using a sugar substitute, adjust skim milk accordingly. If you use fresh blueberries rather than frozen, add a Tablespoon of ice to the mix before blending.
Nutritional Notes: 1 dairy, 1 fruit.
Today's nutritional totals are: 4 grains, 4 dairy, 2 proteins, 4 vegetables, 3 fruits and minimal fat + the nutritional value of your first snack choice for the day.
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