Free 30 Day Diet & Weight Loss Plan
Chicken Salad Sandwich - Seal the chicken salad and bread separately then assemble just before lunch.
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)
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
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.
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.
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
Today's nutritional totals are: 3 grains, 3 dairy, 1 fruit, 1.5 proteins, 5 vegetables, 2 proteins + fruit added for snack times.
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