If you want to lose weight, you need plans that work. Weight loss happens by burning more calories than you take in. The only way to accomplish this is to eat less calories or burn more energy.

Below is sample of our many diet menu plans available online. You don't have to sacrifice good tasting foods to lose weight. The sample menu plan below is designed for an average size women and totals 1310 calories.

The average women burns about 2000 calories per day. Plans include 3 meals with 2 snacks between meals.  If you would like us to design a plan for you, click personal diet menu plans to get started.

Breakfast Menu Plans

Carnation Instant Breakfast – 70 calorie
French Vanilla, chocolate malt, creamy milk chocolate, or strawberry

1 slices of toast with 1 teaspoon of light butter - 110 calorie

1 cup of sliced cantaloupes - 50 calories

Water (1 cup) or Coffee (1 cup) - 0 calories

Mid Morning Snack

SnackWell's Fruit n' Grain, raspberry bar or Fuji apple with V-8 low sodium vegetable juice - 120 calories

Water (2 cups) - 0 calories

Lunch Menu Plans

Chicken Wrap - If you work outside the home, make the night before work.   .......................  300 Calories

1 boneless, skinless chicken breast and sliced into small pieces. Season and put in to small plastic container

1 whole wheat tortilla
1 tablespoon of light (low fat) sour cream
1/4 sliced tomato (small pieces)

At Work - during lunch time

Warm tortilla in microwave oven at 50% power for 50 seconds. 
add chicken, sour cream, sliced tomatoes

1 slice kiwi or favorite fruit - 50 calories
 

1 strawberry Carnation Instant Breakfast shake - 70 calories

Mid Afternoon Snack

1 non fat / sugar free yogurt with whip cream and 1 serving (1 ounce) of fat free chips Lay's WOW or fat free Pringles 

or

1 multigrain frozen waffle (warmed in microwave at half power) with 2 tablespoon of lite syrup and 1 serving fat free chips  .........  170 calories

Water (1 cup)  - 0 calories
 

Dinner Menu Plans

Tomato - Herb Chicken 

1/4 cup fat free chicken broth
1 small onion, chopped
2 garlic cloves, minced
8 ounce can tomato sauce
1/2 cup light corn syrup
1/4 cup red wine vinegar
1/2 teaspoon dried oregano 
1/2 teaspoon dried basil 
1/4 teaspoon white pepper
4 boneless chicken breasts, skinless 

1. In large nonstick skillet, heat broth over medium heat. Sauté onion and garlic for 2 minutes or until tender. Add tomato sauce, syrup, vinegar, oregano, basil and pepper to onion mix. Bring mixture to boil and reduce heat, stirring occasionally. 
2. Add chicken to sauce and simmer 15 minutes, stirring occasionally. 
3. Turn chicken and simmer an additional 30 minutes or until chicken is tender, stirring occasionally. Serve hot.

Makes 4 servings; Per serving: 270 Calories, 3 Fat Grams

1/2 cup of  steamed peas - 50 calories

sliced watermelon or 1 cup of cantaloupes – 50 calories

Water (1 cup) - 0 calories
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We specialize in designing personal diet plans to get the weight off. For your personal diet menus click diet plans.

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