Free 30 Day Diet & Weight Loss Plan - Day 13 Diet Meal Planner

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Free 30 Day Diet & Weight Loss Plan - Day 13 Diet Meal Planner

Diet Bites Free 30 Day Diet & Weight Loss Plan

Day 13 of the Diet Bites 30 Day Diet & Weight Loss Plan

Breakfast - 300 Calories (energy) - Fruit & Cheese Breakfast

1 small wedge of any melon - any variety (about 45 calories)
1 small banana
1/2 cup of strawberries
1 slice of skim mozzarella cheese (60 calories)
1 cup of skim milk (80 calories)

Nutritional Notes: This free diet breakfast menu contains 2.5 fruits, 2 dairy and minimal fat.

Mid-Morning Snack - 1 small boiled egg. (click to view calorie information)

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

- Roast Beef & Cheese Sandwich prepared with 2 slices of 80 calorie or less bread, baby spinach or lettuce of your choice, sliced tomatoes, 1 slice of your favorite 80 calorie or less cheese, a few slices of deli sliced ham up to 80 calories worth, plus a serving of either light Miracle Whip or your favorite variety of mustard. (about 350 calories) Also feel free to use turkey, chicken, or ham if you don't wish to have roast beef.

Also enjoy 1 serving of your favorite chips - up to 150 calories.

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

Mid-Afternoon Snack - 50 Calories (energy) - 1 large plum (any variety) OR 1 small kiwi OR 2 fresh apricots

Dinner - 500 Calories (energy)

Let's have some tasty pork chop for supper.

Low Calorie Ingredients for Quick Roasted Pork Chop

1 pork chop (lean meat only)
1 small baked sweet potato about 5 inches long (112 calories)
1 pat of butter or margarine
1 large salad containing the following mix: 4 cups of raw spinach OR lettuce OR a mix of both, 1 small chopped tomato OR 4 cherry tomatoes, grated carrot, 1 small sliced cucumber OR 1/2 large sliced cucumber, 1 Tablespoon of your favorite cheese, 1 serving of salad dressing containing no more than 60 calories. Optional: chopped mushrooms, chopped bell pepper OR your favorite peppers, chopped onions, sliced radish, raw broccoli, raw cauliflower, salt and pepper. The calories contained in these optional foods are extremely low and have a negligible impact on total calories.
1 whole grain roll OR bread of your choice up to 80 calories

Prepare pork chop 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 grain, 3 vegetables and minimal fat.

Bedtime Snack - 100 Calories (energy)

Chocolate Mint Shake: 3/4 cup of skim milk + 1 Teaspoon and 1/2 of Hershey's Chocolate Syrup or your favorite brand and a dash of peppermint extract. Add a bit of chopped ice (about 1 Tablespoon's worth) and blend or whip until thick.

Nutritional Notes: 1 dairy

Summing Up the Nutritional Notes: Today's nutritional totals are: 3 grains, 3 dairy, 3 proteins, 5 vegetables, 3.5 fruits and minimal fat + any fruit added for the bedtime snack.

Tomorrow's Daily Diet Journal will contain Day 14 of the Diet Bites free 30 Day Diet & Weight Loss plan. Click here to access tomorrow's free diet menu for April 25 when it becomes available.

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