Free 30 Day Diet & Weight Loss Plan - Day 28 Diet Meal Planner

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.

Free Diet Planner Lunch - 500 Calories (energy)

Beef Stew - grab a can of your favorite from the local market. Enjoy up to 300 calories worth with 100 calories worth of your favorite bread (cornbread, biscuits, bread, tortillas, etc.) Also enjoy 1/2 bar of chocolate up to 100 calories. Keep in mind that dark chocolate offers more health rewards.

Nutritional Notes: 1 protein, 1 grain.

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

Dinner - 500 Calories (energy)

Cheesy Mushroom Burger

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

Spray hamburger bun with cooking spray and toast in toaster oven or on stove top. Next, saulte 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.

Enjoy any of the float or shake recipes 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: Please enjoy fruit during 2 snack times. Other nutrition for the day include: 4 proteins, 3 grains, 2 vegetables, 2 dairy, minimal fat.

Tomorrow's Daily Diet Journal will contain Day 29 of the Diet Bites free 30 Day Diet & Weight Loss plan. Click here to access tomorrow's free diet menu for May 10 when it becomes available.

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