Free Diet + a Free 3 Day Diet Plan

Written by Sky Taylor, Diet Bites

Our free day high fiber diet plan for weight loss which supports digestive health.

If you're trying to lose weight, even with all the Weight Loss Motivation in the world it's difficult combating Ms. Appetite and Mr. Hunger. The following diet menu can assist in keeping both at bay - allowing you to fill full and satisfied.

The following free diet menu contains about 1,500 calories so adjust accordingly to suit your personal weight loss plan. Take note that foods high in dietary fiber work best in satisfying hunger for long periods of time, but they also tend to be very gassy. For every upside in life, I suppose there is a downside!

Breakfast - Free  Diet Menu, Eggs & Toast

2 eggs any way you like (scrambled, boiled, fried, poached, over easy). 1 slice of 70-calorie or less whole grain toast + 1 pat of margarine or butter. 1 cup (not a glass) of skim milk. About 375 calories.

Mid Morning Snack: 1 cup of whole strawberries - frozen or fresh. About 45 calories.

Lunch - Free Diet Menu, Beans & Cornbread

1 cup of pinto beans (or your favorite beans which contain about 120 calories per 1/2 cup of a  cooked serving).

I highly recommend canned beans but here is the kicker. In the past, I had recommended canned beans to my elderly mom and she just hated them. She's always prepared her pintos from scratch. But when I asked her if she had followed my directions, she wasn't sure what those had been, so I dug a bit deeper and asked her, " Did you rinse them?" So the next time, she did such and fell in love with them.

Mom has always loved the foods that I prepare when she visits Tom and I, and she had been shocked to discover that I use drained canned beans for many of my favorite recipes. So now - she's hooked, lined and sinkered on canned beans. Rinsing the beans also helps removes that undesired sodium impact.

Back to our diet menu. Add a serving of either bread or cornbread to serve with your beans - about 130 calories worth. Also enjoy 1 ear of corn on the cob with 1 pat of butter or margarine. For your beverage, enjoy anything containing zero calories.

Mid Afternoon Snack

1 small wedge or 1 cup of your favorite melon. If melons aren't in season in your area, enjoy 1 small orange. About 50 calories.

Dinner - Free Diet Menu, Beans & Cornbread

Enjoy 1/2 cup of cooked pearl barley, 1 small roasted or grilled chicken breast seasoned as preferred with skin and visible fat removed, 1 side salad consisting of the following: 4 cups of baby spinach, 1/2 small sliced cucumber with edible peel, 2 cherry tomatoes, 1 teaspoon of your favorite grated cheese, 1 serving of light salad dressing (we allowed 50 calories for the salad dressing). About 400 calories.

Bedtime Snack, Banana or Strawberry or Blueberry Shake

1 cup of skim milk + 1/2 frozen banana OR 1/2 cup of frozen strawberries OR 1/4 cup of frozen blueberries + 1 spoon of Splenda blended into a shake. If you opt for banana, simply cut one banana in half and place it into your freezer for about 20 minutes. It doesn't need to be stone-hard in order to create your shake. Total calories equal about 120 calories.

If you would like to view our Free 3 Day Diet Plan that is high in dietary fiber, view here. Our dinner from the above diet menu was based on this 3 day diet plan.

Weight Loss Maintenance Journal


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