Free 30 Day Diet & Weight Loss Plan
Day 11 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Breakfast - 300 Calories (energy)

1 bagel, any variety up to 230 calories (split the bagel in half if necessary)

1 serving of cream cheese up to 70 calories

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

Mid-Morning Snack - 50 Calories (energy)

Diet Lunch Menu - 500 Calories (energy)

- Ham & 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 ham 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 turkey, roast beef or chicken if you don't wish to have ham.

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)

Tasty chili-cheese enchiladas! Easy, easy, easy! Enjoy 1/2 tonight and the other 1/2 tomorrow for lunch. Feel free to enjoy with your favorite salsa.

Low Calorie Ingredients for Quick Chili-Cheese Enchiladas

1 small can of extra lean chili (whole can should contain no more than 450 calories OR use your favorite chili - up to 450 calories)

6 corn tortillas (40 calories each for a total of 240 calories)

1/4 cup of chopped onion

3 slices of skim mozzarella cheese (50 calories per slice for a total of 150 calories)

1/4 cup of your favorite grated cheese - up to 150 calories

How to Prepare Low Calorie Chili-Cheese Enchiladas

Using cooking spray, cook corn tortillas on the stove top in a non stick pan or skillet. You'll want to get the pan very warm but not hot. Tortillas should hit the pan, sizzle for about 3 seconds, then flipped to be cooked for about 3 seconds on the other side.

While tortillas cool so they are comfortable to touch, go ahead and saute the onions. Remove. Next, cut the four slices of cheese in half so that you have 6 small slices of cheese. Place 1 slice of the cheese onto one side of a corn tortilla, add a bit of onion and roll to create enchilada. Place in baking pan. When all six are prepared, cover with the chili, top with the grated cheese and any remaining onion and bake in the oven at 350 degrees until the cheese melts and the chili is hot.

Entire recipe contains about 1,000 calories. Enjoy 3 for dinner and 3 for lunch tomorrow. Also enjoy a side salad of 2 cups of shredded lettuce and a bit of tomato if desired.

Nutritional Notes: This free diet dinner menu contains 1 protein, 3 grains, 2 dairy, 2 vegetables and minimal fat.

Bedtime Snack - 100 Calories (energy) 1 Small Apple

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: 3 grains, 4 dairy, 2 protein, 4 vegetables, and minimal fat. We also recommend that you opt for fruit snacks for snack times to equal 3 fruits for the daily total.

Day 12 of the Diet Bites free 30 Day Diet & Weight Loss plan.

Index of 30 Day Diet & Weight Loss Plan

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