Free 30 Day Diet & Weight Loss Plan
Day 12 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Diet Breakfast Menu - 300 Calories (energy) - Egg & Toast Breakfast

1 chicken egg (any size) prepared as you wish (boiled, scrambled, fried, poached) using non-stick cooking spray

1 slice of whole grain  toast (70 calories)

1 strip of bacon, microwaved (35 calories)

1 cup of skim milk (80 calories)

1 pat of butter or margarine (36 calories)

Nutritional Notes: This free diet breakfast menu contains 1.5 proteins, 1 grain, 1 dairy and minimal fat.

Mid-Morning Snack - 50 Calories (energy)

Diet Lunch Menu - 500 Calories (energy)

Enjoy the remainder of the Chili Cheesy Enchiladas. Also enjoy a side salad of 2 cups of shredded lettuce and a bit of tomato if desired.

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

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

Diet Dinner Menu - 500 Calories (energy)

Let's have some tasty roasted chicken for supper.

Low Calorie Ingredients for Quick Roasted Chicken

1 small chicken breast OR 1 large chicken leg OR 1 small chicken thigh OR 1 large chicken wing OR 1/2 large chicken breast

1 small baked potato (view here to compare calorie content in potatoes)
1 pat of butter or margarine
1 large 4-cup salad (preparation notes below)
1 whole grain roll OR bread of your choice up to 80 calories

How to Prepare This Recipe & Meal Suggestions

The salad should contain 3 cups of leafy greens such as your favorite varieties of lettuce; fill the other cup with your favorite chopped raw vegetables. Add up to 60 calories worth of your favorite dressing.

Prepare chicken by using your favorite roasting method (grill, oven, stove top using a bit of cooking spray, etc.). Same with the potato (microwave, toaster oven, regular oven).

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

Bedtime Snack - 100 Calories (energy)

Diet Root Beer Float Recipe

Tonight, let's finish off our day with a special treat - a low calorie root beer float. Fill a glass with 100 calories of your favorite ice cream. Add zero calorie root beer. Enjoy.

Nutritional Notes: 1 dairy

Summing Up the Nutritional Notes

Today's nutritional totals are: 5 grains, 4 dairy, 3.5 protein, 5 vegetables, and minimal fat. We also recommend that you opt for fruit snacks for snack times - for a total of 2 fruits.

Day 13 of the Diet Bites free 30 Day Diet & Weight Loss plan.

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