Free 30 Day Diet & Weight Loss Plan - Day 9 Diet Meal Planner

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Free 30 Day Diet & Weight Loss Plan - Day 9 Diet Meal Planner

Diet Bites Free 30 Day Diet & Weight Loss Plan

Day 9 of the Diet Bites 30 Day Diet & Weight Loss Plan

Breakfast - 300 Calories (energy)

1 serving of your favorite cereal (up to 150 calories)
1 cup of skim milk
1 small orange

Nutritional Notes: This free diet breakfast menu contains 1 grain, 1 dairy and 1 fruit.

Mid-Morning Snack - 70 Calories (energy) - Enjoy 1 small boiled egg.

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

Chicken Salad Sandwich - Seal the chicken salad and bread separately then assemble just before lunch.

Low Calorie Chicken Salad Sandwich

1 small can of drained chicken (breast meat)
4 cups of baby spinach (raw)
2 Tablespoons of Dried Cranberries
1 Tablespoon of chopped Walnuts, Pecans or Sunflower Seeds (optional)
Salt & Pepper as desired
2-4 Tablespoons of light Miracle Whip
2 slices of bread (80 calories each)

Simply stir all the ingredients together and assemble the sandwich. The fruit and nuts add a tropical magic to the chicken salad and compliment the chicken & tangy Miracle Whip so well. Also enjoy 1 serving of cottage cheese (110 calories).

Nutritional Notes: This free diet lunch menu contains 1.5 proteins, 2 grains, 4 vegetables, 1 fruit, 1 dairy and minimal fat.

Mid-Afternoon Snack - 50 Calories (energy) - 1 serving of beef jerky

Dinner - 500 Calories (energy)

Quick Penne Pasta: This recipe requires very little preparation and is so quick to put together. Pop a bit of garlic bread into the oven as your pasta cooks and add salad from a bag to complete this quick recipe meal.

Quick Recipe Ingredients:

1 cup of penne pasta cooked & drained (quick cooking tip below) (200 calories)

1/2 cup of your favorite marinara/spaghetti sauce (up to 50 calories)

1/4 cup of grated skim Mozzarella Cheese OR use 1 slice (60 calories)

1/2 cup of sliced Mushrooms

1 Tablespoon of chopped Onion

1 teaspoon of Olive Oil

Salt & Pepper as desired

Garlic Cheese Bread - found in frozen section at your local market. Enjoy up to 150 calories worth.

Saute mushrooms & onion in olive oil on stove top. Remove from pan and add to warm penne pasta. Heat sauce and add. Top with cheese and place into the microwave OR the oven until cheese melts thoroughly.

Quick cooking tip for pasta: Place penne pasta in deep microwave-safe bowl and cover with water. Set microwave for 20 minutes on high, then walk away. You may need to adjust the time due to the speed and brand of your microwave - or your desired pasta texture.

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

Bedtime Snack - 100 Calories (energy)

Pineapple Hula Shake: Blend or whip 1 cup of skim milk + 1/4 cup of frozen pineapple (or use canned or fresh and add a bit of ice) + dash of rum extract.

Nutritional Notes: 1 dairy, 1 fruit

Summing Up the Nutritional Notes: Today's nutritional totals are: 3 grains, 3 dairy, 1 fruit, 1.5 proteins, 5 vegetables, 2 proteins + fruit added for snack times.

Tomorrow's Daily Diet Journal will contain Day 10 of the Diet Bites free 30 Day Diet & Weight Loss plan. Click here to access tomorrow's free diet menu for April 21 when it becomes available.

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