Free 30 Day Diet & Weight Loss Plan
Day 9 Diet Meal Planner

Breakfast - 300 Calories (energy)

1 serving of your favorite cereal (up to 150 calories)

1 cup of skim milk

1 small orange

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

Mid-Morning Snack - 70 Calories (energy) - Enjoy 1 small boiled egg.

Diet Lunch Menu - 500 Calories (energy)

Chicken Salad Sandwich - Seal the chicken salad and bread separately then assemble just before lunch.

Low Calorie Chicken Salad Sandwich Recipe

1 small can of drained chicken (breast meat)
4 cups of baby spinach (raw)
2 Tablespoons of Dried Cranberries
1 Tablespoon of chopped Walnuts, Pecans or Sunflower Seeds (optional)
Salt & Pepper as desired
2-4 Tablespoons of light Miracle Whip
2 slices of bread (80 calories each)

How to Prepare Chicken Salad Sandwich Recipe

Simply stir all the ingredients together and assemble the sandwich. The fruit and nuts add a tropical magic to the chicken salad and compliment the chicken & tangy Miracle Whip so well. Also enjoy 1 serving of cottage cheese (110 calories).

Nutritional Notes: This free diet lunch menu contains 1.5 proteins, 2 grains, 4 vegetables, 1 fruit, 1 dairy  and minimal fat.

Mid-Afternoon Snack - 50 Calories (energy) - 1 serving of beef jerky

Dinner Menu - 500 Calories (energy)

Quick Penne Pasta Recipe

This recipe requires very little preparation and is so quick to put together. Pop a bit of garlic bread into the oven as your pasta cooks and add salad from a bag to complete this quick recipe meal.

Diet Penne Pasta Recipe Ingredients

1 cup of penne pasta cooked & drained  (quick cooking tip below) (200 calories)
1/2 cup of your favorite marinara/spaghetti sauce
(up to 50 calories)
1/4 cup of grated skim Mozzarella Cheese
OR use 1 slice (60 calories)
1/2 cup of sliced Mushrooms
1 Tablespoon of chopped Onion
1 teaspoon of Olive Oil
Salt & Pepper as desired
Garlic Cheese Bread - found in frozen section at your local market. Enjoy up to 150 calories worth.

How to Prepare Our Diet Penne Pasta Recipe

Saute mushrooms & onion in olive oil on stove top. Remove from pan and add to warm penne pasta. Heat sauce and add. Top with cheese and place into the microwave OR the oven until cheese melts thoroughly.

Quick cooking tip for pasta: Place penne pasta in deep microwave-safe bowl and cover with water. Set microwave for 20 minutes on high, then walk away. You may need to adjust the time due to the speed and brand of your microwave - or your desired pasta texture.

Nutritional Notes: This free diet dinner menu contains 2 grains, 1 vegetable total, 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: 3 grains, 3 dairy, 1 fruit, 1.5 proteins, 5 vegetables, 2  proteins + fruit added for snack times.

Day 10 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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