The Super Food Diet Planner

Written by Sky Taylor, Diet Bites

Free Diet Plans, Meal Planners, Weight Loss Tips


Diet Bites identifies 'super foods' as natural foods that are packed with nutritional benefits. Most of the foods in the modern day diet do not come in the form of natural foods. Even when a natural food is used as the recipe base, the end result is generally fried or sauced-up to the state of Diet Unhealthy.

Keep in mind that your body contains your food processor. Foods that are eaten in their natural forms  are the foods that Mother Nature designed your body to process in the most efficient manner and means. The following 3 day Super Food Diet Planner is stuffed with Super Foods  and makes for a fabulous, healthy diet.

As always, we recommend that the dieter obtain their doctor's thumbs up before going on any diet plan or using any diet menu.

The Super Food Diet Planner is based on the USDA Food Pyramid, and incorporates the natural foods that are necessary for optimum health to ensure that your body's needs are nutritionally met. The Super Food Diet Planner is based on a 1,350 calorie diet, so adjust to your diet needs, accordingly.

The Food Pyramid - including a picture of the food pyramid.Day 1 of the Super Food Diet Planner

Breakfast Meal Planner

1/2 small honeydew  melon cut into slices or cubes, 1 slice of wheat bread (70 calories) toasted and spread very lightly with butter (or margarine), 1 cup of skim milk.

Mid Morning Snack

Enjoy the other half of your honeydew  melon.

Lunch Meal Planner

Protein Plate -  2 ounces of your favorite cheese, 3 ounces of lean deli meat, and  1 boiled egg.  Use salt and pepper as desired and enjoy with 10 wheat-based crackers.  Enjoy 1 cup of skim milk, and 1 peach for dessert with your lunch.

Dinner Meal Planner

Veggie & Fruit Tray - 4 cups of sliced raw vegetables such as mushrooms, carrots, radishes, cucumbers, lettuce, tomatoes, bell peppers, squash, cauliflower, broccoli, onions or bean sprouts. Sprinkle the veggies with salt and pepper if desired.  For the dressing, use a favorite light version and measure out 2 Tablespoons.  

Your fruit tray may contain 2 cups of any of the following sliced fruits: pineapple, strawberries, peaches, apple, banana, pear and mango. Sprinkle the fruit with a bit of no calorie sweetener, if a sweeter flavor is desired.

To make a light dip, use 1 single-size container of your favorite yogurt.

Plain fat free, sugar free yogurt makes a fantastic dip when a few mashed spoons of fruit (such as strawberries) and a bit of Splenda has been added.

You may also sprinkle your fruit with a bit of wheat germ, if desired. Enjoy diet tea or soda with your dinner.

The Food Pyramid - including a picture of the food pyramid.Day 2 of the Super Food Diet Planner

Breakfast: Ms. Muffin's Eggs - scramble 2 egg whites and 1 egg yolk in a bit of no calorie butter spray, salting and peppering as desired.  Enjoy with 1  English muffin and 1 cup of skim milk. 

Mid Morning Snack: Enjoy 2 apricots and 1 plum.

Lunch Time: Nutter Nanner Sandwich: Spread 2 Tablespoons of peanut butter on wheat or white bread (about 60-70 calories per slice) and lay a sliced banana on top. Sprinkle with Splenda or Equal. Enjoy entire sandwich.

Serve with Sweet Georgia Peach Soup.  To prepare soup, microwave the flesh of TWO peaches OR use 2 cups of frozen peaches and cook until tender in 1/2 cup of water (about 2 minutes on high).  

Remove and mash (take care because peaches will be hot).  Add a dash of cinnamon to the juice and stir.  

Next, add 1/4 cup of crushed ice and stir until melted.  Add several packets of Splenda or Equal until you reach your desired sweetness.  

If a thicker soup is desired, add 1 teaspoon of sugar free peach gelatin mix (Jell-O rocks) to the juice mixture when it is still warm.  You may want to prepare Peach Soup in advance because it's much better cold than at room temp.

Dinner Time: Wheat Pita - Prepare by stuffing 1 whole pita (use the entire pita to make 2 halves) with the following mixture:

1 ounce of shredded skim-milk based cheese, diced cucumber, finely cut iceberg lettuce, a few  cherry tomatoes (or diced tomatoes), salt, pepper to taste, diced celery and 2 Tablespoons of drained tuna.  Add 1 Tablespoon of LIGHT Miracle Whip and stir; fill pockets.  You may use regular MAYO but Light will save calories and fat. A TINY dash of celery seed adds a 'restaurant' flavor to the pita.

Enjoy 1 cup of strawberries  blended with 1 cup of skim milk and a few packets of no calorie sweetener for dessert.

The Food Pyramid - including a picture of the food pyramid.Day 3 of the Super Food Diet Planner

Breakfast Meal Planner: 1 serving of oatmeal prepared with skim milk and a touch of butter; use Splenda to sweeten. Add 1 piece of wheat toast spread lightly with butter.

Mid Morning Snack: Enjoy 1 large apple.

Lunch Time Meal Planner: 1 cup of tomato soup, 2 stalks of celery filled with LIGHT cream cheese, 1 dinner roll, 1 garden salad with your favorite salad dressing. Enjoy 1 cup of skim milk with your lunch, and 1 golden pear for dessert.

Dinner Time Meal Planner: Grilled Chicken Wrap: 1 flour tortilla, 3 ounces of grilled chicken OR lean cooked chicken breast, chopped lettuce, and 2 Tablespoons of either LIGHT ranch dressing OR light honey mustard dressing (or your favorite light dressing OR 1/2 of your favorite regular styled dressing). Roll fixings into tortilla. Enjoy 1 banana for dessert whirled in 1 cup of milk to which Splenda or Equal has been added to suit your desired sweetness. Also enjoy 1 single serving of yogurt.

Food Pyramid RecommendationsWeight Loss, Diet, Dieting, Safe Weight Loss, Quick Weight Loss

Fats, Oils & Sweets: Use sparingly.

Dairy:(Milk, Yogurt, Cheese)

2 to 3 servings  per day.

Vegetables: 3 to 5 servings per day.

Proteins: (Beef, fish, lamb, beans, eggs, chicken) 2 to 3 servings per day.

Fruits: 6 to 11 servings per day.

Grains: (Bread, cereal, brown rice, pasta) 6 to 11 servings per day. 


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