Nutritional Notes: This free diet breakfast menu contains 2 grains, 1/2 dairy and 1 fat. In addition, if you would like to opt for the prepared varieties of oatmeal - please do.

Mid-Morning Snack - 50 Calories (energy) - Use this link OR this link and choose wisely so that your calorie (energy) intake equals as close to 50 calories as possible. This link contains an article that you might enjoy and may be helpful in choosing snacks. Also, you may opt to choose up to 50 calories of your favorite food. As a note, we recommend choosing your snacks based on the diet menus of the day. For example, if the diet menus are sparse where fruit is concerned - opt for fruit. If they are sparse where grains are concerned, opt for a grain - such as 1/2 an English Muffin or 3 crackers - and so forth. OR, simply review our suggestions in our nutritional  summary for the day by clicking here.

Lunch - 500 Calories (energy) - easily portable so you can take-along with you to work or when you're at play.

Begin by sautéing chopped veggies in cooking spray until they are done. Add the lean meat and the prepared rice. Transfer to a deep bowl and top with the slice of cheese. Add any seasonings that you wish to the rice mixture before topping with cheese such as chili powder, ground cumin and so forth as these contain negligible calories.

Also enjoy 1 small banana for 90 calories. More information on banana calories based on size is located here.

Nutritional Notes: This free diet lunch menu contains 2  proteins, 2 grains, 1.5 dairy, 2 vegetables, 1 fruit.

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

Dinner - 500 Calories (energy)

Nutritional Notes: Will vary depending upon menu choices.

Bedtime Snack - 100 Calories (energy)

Chocolate Shake: 3/4 cup of skim milk + 1 Tablespoon of Hershey's Chocolate Syrup or your favorite brand - up to 50 calories worth. Add a bit of chopped ice (about 1 Tablespoon's worth) and blend or whip until thick. You will note that this shake is a tab over 100 calories, but it's a-ok as lunch was shy a few of its 500 calories.

Nutritional Notes: 1 dairy

Summing Up the Nutritional Notes: Today's totals EXCLUDING DINNER are: 4 grains, 2 proteins, 3 dairy,   2 vegetables, 1 fruit   and minimal fat. TODAY you will need to add the nutritional values from Taco Bell or Taco Bueno  to get your total nutritional values. We also recommend that you add   fruit for your mid-morning and mid-afternoon snacks for a daily total of 3 fruits. And when choosing dinner, opt for choices that contain a bit of vegetable matter - such as tacos.

Tomorrow's Daily Diet Journal will contain Day 3 of the Diet Bites free 30 Day Diet & Weight Loss plan. Click here to access tomorrow's free diet menu for April 14 when it becomes available.

Return to the Index Page of the Free  30 Day Diet & Weight Loss plan by clicking here.

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