Free Diet Meal Plans
 

To lose weight, you need to reduce your total calorie consumption by 25% and our diet meal plans are designed to help you lose 1 to 2 pounds each week. Our meal plans are free of fatty, high cholesterol foods that will prevent weight loss.

See our meal plan below. We specialize in designing meal plans that will help you lose weight and keep it off. We recommend fat free and low fat food items along with foods that you normally eat so that the diet plan is easy to maintain.

Below is one of our typical meal plan for 1 day.

Breakfast 6 am- 8 am

Nabisco Cream of Wheat - Apple Cranberry multigrain (instant) or 1 English muffin with 1 teaspoon of butter ….. 150 calories.

Non fat yogurt (sugar free) or 2 scrabbled eggs using 1/4 cup of egg beater or 8 ounce of Juice …… 100 calories

1 cup sliced cantaloupe  ….. 50 calories

Water (2 cups) ……. 0 calories

Mid Morning Snack – Diet Menu Plan

1 cup sliced strawberries mixed with teaspoon of sugar. Add small amount of “light” whip cream if desired....... 80 calories

Lunch-  Meal Plans

Hamburger (made from home) using lean beef of 15% fat or less ground beef. Use lettuce, tomato. Add light mayonnaise or mustard. ….. 380 calories

Peach or apricot  or favorite fruit  …… 60 calories

Mid Afternoon Snack – Diet Meal Plan  2 pm - 4 pm

Quaker, chewy granola bar ….. 110 calories

Dinner 5 pm - 8 pm – Meal Plans

Linguine with Clam Sauce  ……. 325  calories

Cook 2 ounces of linguine pasta as directed. Drain and set aside.

In a separate skillet spray PAM cooking spray put 2 teaspoon of minced garlic over medium heat. Stir fry for a few seconds, or until garlic just begin to turns color, Add to skillet:

1/4 medium diced onion
1/4 cup diced mushroom
1/4 cup thinly sliced celery
1/8 teaspoon pepper
1/2 teaspoon dried Italian seasoning
1 tablespoon of butter-flavored sprinkles

6 ounce of can clams and 1/2 cup of the claim juice from can. Save remainder claim juice

Bring entire mixture to boil and then reduce heat to low and cover. Simmer for 10. Stir occasionaly.

Add linguine pasta to skillet mixture and toss gently until well mix. Add tablespoon of Parmesan cheese

Direction is for 1 person. If cooking for 2, double ingredients except for pepper and clam and clam sauce. 

If cooking for 4 person, multiply ingredients by 4 and use 2 cans (6 ounce) of claims. Use only 1/8 teaspoon of pepper 

or

Lean Cuisine shrimp and angel hair pasta microwave dinner

Steamed or cooked sliced squash (1/2 cup) with a teaspoon of lite butter or favorite vegetable steamed

Sliced Watermelon  …….50 calories

Water (1 cup) ….. 0 calories

Total Calories  ……. 1305

Need a personal touch? Our diet meal  plans are designed around your lifestyle and will help you lose 1 to 2 pounds each week. please click diet meal plans to get started.

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