Free 30 Day Diet & Weight Loss Plan
Day 15 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Diet Breakfast Menu - 300 Calories (energy) - Cheesy Eggs

2 Egg White, 1 Yolk
1/4 cup of shredded skim or low fat cheese
salt, cracked pepper

Scramble the eggs using cooking spray; cut off the heat and add the cheese and seasonings - stirring to incorporate.

Mid-Morning Snack - 50 Calories (energy)

Diet Lunch Menu - 500 Calories (energy)

Pita Pockets - Fill each half of the pocket bread with the following mixture:

Ingredients for Pita Pockets, a low calorie recipe

3 ounces of lean deli meat, chopped or cut into thin strips
1 small chopped tomato
3 cups of finely chopped lettuce
1 teaspoon of dried cranberries OR dark raisins OR golden raisins
1/2 chopped apple
2 Tablespoons of Miracle Whip Light
1 pita pocket bread (kangaroo bread, etc. up to 150 calories)

Also enjoy the following:

1 serving of cottage cheese (110 calories)
100 calories worth of your favorite chips.

Nutritional Notes: This free diet lunch menu contains 1  protein, 4 vegetables, 1 fruit, 2 grains.

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

Diet Dinner Menu - 500 Calories (energy)

Cheesy Mushroom Burger Recipe

Here is a little weight loss trick that I hope you'll enjoy. Mushrooms contain a very earthy flavor and when coupled with meat, they work to enhance flavor and texture. A burger containing a beef patty can contain far less meat without losing it's beefy flavor when mushrooms are added. On that tasty note, here is our real-hip, Cheesy Mushroom Burger recipe.

Ingredients for Cheesy Mushroom Burger, a low calorie hamburger recipe

2 ounces of extra lean hamburger - if you don't have a scales, that's a-okay. Simply place a golf-ball size of hamburger meat into a sandwich bag and flatten as flat as possible.

Raw Baby Spinach OR Lettuce (chopped, leaf - any variety)
Sliced tomato (several thin slices tend to add more flavor than larger slices)
1 hamburger bun (130 calories or less)
1 slice of your favorite cheese (80 calories or less and might we add that pepper jack works exceptionally well. OR save 30 calories and use skim mozzarella cheese.)
1/2 cup of sliced mushrooms - any variety
Light Miracle Whip + Mustard + Catsup + pickles - if desired.
Sliced onion (optional)
Salt & Pepper & Cooking Spray

How to Prepare Cheesy Mushroom Burger

Spray hamburger bun with cooking spray and toast in toaster oven or on stove top. Next, saute mushrooms using a bit of cooking spray. Remove and prepare hamburger patty. When meat is done, top with cheese, then the mushrooms. Assemble burger as desired.

Also enjoy 100 calories worth of your favorite chips.

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

Bedtime Snack - 100 Calories (energy)

Diet Orange Float Recipe

100 calories of your favorite vanilla or orange ice cream OR sherbet + diet orange soda. Simply pour orange soda over ice cream or sherbet and enjoy.

Nutritional Notes: 1 dairy

Summing Up the Nutritional Notes

Today's nutritional totals are: 5 grains, 3 proteins, 3 dairy, 6 vegetables, 1 fruit  and minimal fat. We recommend enjoying fruit at snack times to equal 3 fruits.

Day 16 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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