Free 30 Day Diet & Weight Loss Plan
Day 8 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Breakfast - 300 Calories (energy)

1 serving of oatmeal (up to 150 calories)

1/2 cup of skim milk to add to oatmeal (if you don't like skim milk, drink 1/4 cup of regular milk - allow 40 calories)

Splenda for sweetening oatmeal (zero calories)

1 slice of toast prepared in the toaster (opt for the 70 calories or less bread & whole grain when possible)

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.

Mid-Morning Snack - 50 Calories (energy)

Diet Lunch Menu - 500 Calories (energy)

Enjoy leftovers from yesterday evening's tasty dinner. Bet they'll taste even better today than they did last evening, too.

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

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

Dinner Menu - 500 Calories (energy)

Let's enjoy a delicious Corn Chip Salad!

Low Calorie Ingredients for Quick Corn Chip Salad

4 cups of baby spinach, raw ( 28 calories)

1 medium tomato cubed (22 calories)

1/4 cup of shredded cheese (125 calories)

black or green olives (optional - we included these in our calorie count allowing 25 calories for such)

1 small shredded carrot - and be sure to shred the carrot (about 20 calories)

3 thin slices of lean deli meat of your choice (60 calories)

corn chips (160 calories worth)

Light Catalina salad dressing OR your favorite salad dressing up to 80 calories worth. Simply mix & enjoy.

Nutritional Notes: This free diet dinner menu contains 1 protein, 1 grain, 6 vegetables, 1 dairy and minimal fat.

Bedtime Snack - 100 Calories (energy)

Pineapple Hula Shake Recipe

Blend or whip 1 cup of skim milk + 1/4 cup of frozen pineapple (or use canned or fresh and add a bit of ice)  + dash of rum extract.

Nutritional Notes: 1 dairy, 1 fruit

Summing Up the Nutritional Notes

Today's nutritional totals are: 2 proteins, 5 grains, 2.5 dairy, 7 vegetables, 1 fruit   and minimal fat. We also recommend that you opt for fruit snacks for snack times totaling 3 fruits.

Tomorrow's Daily Diet Journal will contain Day 9 of the Diet Bites free 30 Day Diet & Weight Loss plan. view here to access tomorrow's free diet menu for April 20 when it becomes available.

Return to the Index Page of the Free  30 Day Diet & Weight Loss plan by viewing here.

Weight Loss Maintenance Journal


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