Free 30 Day Diet & Weight Loss Plan
Day 10 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Diet Bites Free 30 Day Diet & Weight Loss Plan

Breakfast Menu - 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 - 70 Calories (energy)

Diet Lunch & Dinner Menus  - 500 Calories EACH

For both lunch and dinner, choose up to 500 calories from any of the following fast food menus OR from any of your favorite eating spots as long as you are aware of the calorie content:

Jack in the Box


Taco Bell


Taco Bueno


Pizza Inn

Nutrition Index

Fast Food & Dieting for Weight Loss?

Absolutely! Be honest with yourself. After you lose the weight that you've gained, are you ever going to visit a fast food restaurant again? What about a fine dining restaurant? If you're like most dieters, if you answer honestly you will say yes.

Unless we develop a healthy eating pattern, we'll never achieve permanent weight loss success. This doesn't mean that we must change our lives in a drastic way. It does mean that we must change our eating habits in a drastic way. And if we're going to be able to take control over what we put into our mouth and how much we intend to eat - we must be able to do such wherever we eat.

Most fast food restaurants have healthy items on their menus. One of their goals surely must be to have something that will appeal to all consumers. They realize that some of their customers will be on a weight loss plan. Others may be vegetarians while others need a soft food diet. Let's go through each of the restaurants we suggested and identify foods from the menu which can go into most healthy weight loss plans.

Jack in the Box: Tacos and egg rolls.

KFC: Grilled chicken entrees OR 1/2 of a Chicken Pot Pie.

Taco Bell: Soft and original tacos, Premium Latin Rice and Black Beans.

Arby's: The Arby Jr. Burgers are very minimal in calories. So minimal that you can add a potato cake.

Taco Bueno: Most of their taco options on the menu are low in calories.

McDonalds: McChicken Sandwich, Fillet-O-Fish Sandwich, Hamburger, Cheeseburger and regular size Chicken McNuggets.

Pizza Inn: Opt to enjoy 1-2 slices of thin crust pizza and walk away. Add a healthy salad to your meal with low fat dressing.

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

Bedtime Snack - 100 Calories (energy)

Strawberry Shake Recipe

3/4 cup of skim milk + 1/2 cup of frozen strawberries add a bit of no calorie sweetener if desired as well as a  shot of your favorite accommodating extract such as vanilla extract. Blend until thick.

Nutritional Notes: 1 dairy, 1 fruit

Day 11 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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