Free 30 Day Diet & Weight Loss Plan
Day 18 Diet Meal Planner

Written by Sky Taylor, Diet Bites

Diet Breakfast Menu - 300 Calories (energy) - Golden Egg Sandwich

Using cooking spray, 'pan-toast' one side of two slices of bread (70 calorie bread) and set to the side. You will fill the bread with the following:

1 egg - cooked with non-stick cooking spray until yolk is hard OR you can scramble the egg. Salt & pepper as desired.

Enjoy with 1 cup of skim milk.

Nutritional Notes: This free diet breakfast menu contains 2 grains, 1 protein, 1 dairy.

Mid-Morning Snack - 50 Calories (energy) - View here OR here.

Diet Lunch & Dinner Menus - 500 Calories (energy)

Today - for both your lunch menu and dinner menu, we'll visit your local market; choose two entrees [one for lunch and one for dinner] containing no more than 400 calories each. OR if you don't want to eat the following sides, you can opt for a meal that contains about 500 calories. If you're a bit over or under this amount of calories - it's okay.

The body is never exact about burning daily energy. Unless we do the exact same things every day - eat the same, mock the previous day's activities and sleep the identical amount of hours, we're going to burn significantly different amounts each day.

Trying to build your diet plan is a balancing act - just as our body balances energy intake and energy output.

Energy Usage by the Body

Energy intake involves everything that we put into our belly. Energy output involves the energy necessary by the body to perform daily internal functions - such as breathing, thinking, moving our limbs, digesting our food and drink, filtering toxins from our body, protecting our cell health and in keeping our hearts beating.

These functions use up the bulk of energy that we input into our body each day. They burn far more energy than we do when we perform exercise. But yes, exercise is still an important part of total health because if we don't work the body, the muscles become weak.

Sides for Lunch

Enjoy 1 whole grain roll or bread of your choice up to 100 calories with both lunch and dinner. OR any food that you choose up to 100 calories. Other great options include: 2 cups of your favorite melon, 1 small ear of corn on the cob, or 1 serving of beans.

Bedtime Snack - 100 Calories (energy)

Enjoy any of the float or shake recipes in the free diet plan up to 100 calories. Feel free to experiment with flavors - adding extracts and spices. For floats, experiment with different varieties of sodas and low calorie juices, adjusting amounts of sherbet or ice cream when necessary. 1 dairy

Summing Up the Nutritional Notes

Today's nutritional totals will vary depending upon personal food choices.

Day 19 of the Diet Bites free 30 Day Diet & Weight Loss plan.

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