Free 30 Day Diet & Weight Loss Plan
Day 7 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Breakfast - 300 Calories (energy)

2 medium-sized eggs, scrambled using 1 pat of butter or margarine

1 slice of fresh bread (70 calories)

3/4 cup of skim milk

Nutritional Notes: This free diet breakfast menu contains 2 proteins, 1 grain, 1 dairy.

Mid-Morning Snack - 50 Calories (energy)

Diet Lunch Menu - 500 Calories (energy)

- Turkey & 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 turkey up to 80 calories worth, plus a serving of either light Miracle Whip or your favorite variety of mustard. (about 350 calories) Also feel free to use ham, roast beef or chicken if you don't wish to have turkey.

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)

From start to finish, allow 20 minutes (cooking time, 15 minutes and prep time about 5 minutes).

Low Calorie Ingredients for Quick Chicken & Dumplings

1 cup of chicken, raw, cubed, boned, skin removed
3 chicken bouillon cubes
1 Tablespoon of olive oil
1 1/2 cups of low fat baking mix
1 teaspoon of dried parsley
1/2 cup of skim milk

How to Prepare Quick Chicken & Dumplings Recipe

Serve with 1/2 cup of English peas (62 calories) and hot rolls (100 calories each). Enjoy 1 hot roll with zero calorie butter spray.

Add about 1 quart of water to a deep 2-quart pot. Add 1 Tablespoon of olive oil which will help prevent sticking. Next, add 1 cup of cubed raw chicken (white or dark meat - no skin and no bones). While chicken is cooking - and it will cook quite swiftly, mix the following in a small, deep bowl with a spoon. Mix until a dough forms, then use hands to form balls (dumplings) about the size of a golf ball.

1 1/2 cups of low fat baking mix
1 teaspoon of dried parsley
1/2 cup of skim milk (use more if dough is too thick if dough is too thin, simply add more baking mix)

Add 3 chicken bouillon cubes to the pot containing the chicken, then carefully add the dumplings one at a time. Cook on low until dumplings are done - about 10 minutes. Entire pot contains about 1,000 calories and contains 4 - 6 generous servings, so you can enjoy about 1/3rd of the pot. Share another 1/3 with family or friends. Save the remaining 1/3 for lunch tomorrow.

Nutritional Notes: This free diet dinner menu contains 1 protein, 2 grains, 1 vegetable and a dash of dairy and minimal fat derived from a healthy source (olive oil).

Bedtime Snack - 100 Calories, 1 Small Banana

Tonight, let's finish off our day with a healthy bite of fruit rather than our traditional shake. If you wish to enjoy a shake instead, use 1 cup of skim milk + a shot of your favorite extract + a dash of your favorite accommodating spice(s) + a bit of crushed ice. Blend or whip until thick.

Nutritional Notes: 1 fruit

Summing Up the Nutritional Notes

Today's nutritional totals are: 4 proteins, 5 grains, 2 dairy, 3 vegetables, 1 fruit   and minimal fat. We also recommend that you opt for fruit snacks for snack times to equal 3 fruits.

Day 8 of the Diet Bites free 30 Day Diet & Weight Loss plan.

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