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Free Diet Plan, Detailed Menus

Written by Sharen

Free 10 Day Diet Planner

Our free diet planner contains 10 days of tasty menus and is based on the official Food Pyramid. Be sure to get permission from your doctor before going on any weight loss diet. Why? Because your doctor can rule out health issues which may be causing weight gain, such as thyroid issues or diabetes. And individuals with certain health conditions or situations - such as pregnant or lactating moms, should never go on any diet or weight loss plan that isn't overseen by their personal doctor.

Our free diet menus incorporate the Basic Food Groups from the Food Pyramid which are necessary for good health.

 

Begin your diet on any day of the week, but stick with the plan!  It’s only for 10 days so this is a piece of cake – angel food cake that is.  Weekends tend to be the toughest when dieting for most people. So much temptation, so little time. Therefore, you may wish to begin on a Wednesday.

If you begin your diet on a Wednesday, then you’ll only have to make it through one weekend.  By the time you hit the second weekend, you’ll discover that a) you’ve lost weight and you’re on a natural high to continue your diet, and b) you can take the weekend to celebrate your weight loss by shopping for that new slimmer outfit you’ve earned!  c) Eating out to celebrate is also a GREAT reward!  Even doing Mexican! Fajitas are definite thumbs up as a healthy alternative! 

Weigh at the beginning of the diet and don’t weigh again until the first morning after your diet ends. In other words, if your diet ends on a Friday, don’t weigh until Saturday morning.

You can switch any breakfast for any breakfast OR any snack for any snack OR any lunch for any lunch OR any dinner for any dinner. If you don’t like breakfast, then don’t add these items later in the day. The reason is because it’s just too hard for your body to burn off calories late in the day. So start smart with a good breakfast! Do NOT substitute lunches for dinners.

All of these meals are prepared with normal everyday food that’s generally found in almost everyone’s kitchen. If you would like to trim back even more, feel free to substitute the no-calorie refrigerated butter spray for margarine, or the blue or pink packs for sugar, or the light Mayo for the full blown deal – or better yet, mustard!

Use creamers, butter, margarine, and salad dressings VERY sparingly. These fat teasers have about 50 to 100 calories a serving for a minimal amount. They are camouflaged and dressed to kill, so be forewarned. In fact, if you can’t control the amounts on these additives, then please don’t use them at all because your weight loss will be minimal. Another cool tool you can supplement is seasoning via way of herbs, lemons, oranges and extracts.  It’s time to experiment with flavor!

During your diet, try to measure out the amounts of sugar and cream and other ingredients you are putting into and onto your food.  What you discover might shock you. For the most accurate measure on dry ingredients, simply pour the ingredient into an empty cup, then into a measuring spoon. For the liquids, pour the recommended amount into a measuring spoon rather than the cup or entree, then add to your drink or food. You can then judge by using sight and/or taste to see if you’ve been Diet Naughty in the past.

Be sure and take a multi-vitamin and additional calcium and Vitamin C supplements. Drink at least 8 glasses of water per day, but don’t over-do. There was some controversy a few months back regarding the death of long-distance runners due to an excessive intake of water without the correct minerals to balance things. Water is great, but without the potassium, calcium and sodium to balance the act, your body can quickly go haywire!  

Try to eat dinner BEFORE six in the evening.

Don't go on this diet plan OR ANY diet plan until you first discuss doing such with your doctor who will need to assess your current physical state. You may have a hidden medical condition triggering weight issues or you may require a specific diet plan.

Okay, with all of that out of the way, let’s get started with SNACKS located here.  We’re excited and hope that you are too!  Just think, in 10 days you’ll be a much thinner you. Let’s get going.

SNACK TIME: There are two snack times per day. Enjoy a 50 -75 calorie snack (fresh fruit, popcorn, jerky) for the morning and afternoon snack times..

Day 1 of our Free Diet Plan

Breakfast Menu - Enjoy 1 egg – prepared any way that you like. Also enjoy 2 slices of bacon (dab with paper towels to soak up excess fat) + 1 piece of toast (use your toaster and use margarine very sparingly). Enjoy coffee or tea prepared with 1 teaspoon of sugar and the creamer of your choice. Don’t get too happy with the cream pitcher.

Lunch Menu - Enjoy 1 Ham & Cheese sandwich prepared with tomato, lettuce, mustard or light Mayo.  If you use Mayo, use it VERY sparingly.  A jar of that stuff has enough calories to blow up the Hoover Dam. Add 1 small pack of light chips OR ½ small pack of regular chips OR ½ cup beans. Enjoy a pickle – sour, sweet, dill – it’s your choice! Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Dinner Menu - Enjoy 1 small piece of chicken – the part of your choice. Roast chicken in oven. To add zing, sprinkle with lemon pepper or roast with rosemary, salt and pepper. Also enjoy ½ of a baked potato and again, use the margarine VERY sparingly. Add 1 cup of green beans and 1 slice of whole grain bread to your meal as well as coffee, tea, diet friendly soda or water – just watch the sugar and cream!

The Free 10 Day Diet Planner - Day 2

Oatmeal is considered a food that contains great satisfying powers and will leave you feeling full until lunch time arrives. For added health, when enjoying oatmeal toss in a few fresh berries.  For a sweet treat, add a spoon of brown sugar and a dash of ground cinnamon.

Breakfast Menu - Enjoy 1 serving of either Oatmeal, Malt-o-Meal, or Cream of Wheat with a little milk and a spoon of sugar. Also enjoy 1 piece of toast with margarine used sparingly. Add coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Lunch Menu - Let's enjoy a tuna salad. Use one entire small can of spring water-packed tuna; drain thoroughly and add a LITTLE Mayo. Also add lettuce and pickle relish if desired. Also enjoy 1 tomato + 1 dozen saltine crackers, coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Dinner Menu - Enjoy 1 medium-sized baked potato topped with 1 slice of cheese, tiny bit of light margarine, salt, pepper, 1 teaspoon of bacon bits and broccoli florets. Also enjoy up to 2 cups of steamed veggies, coffee, tea, diet friendly soda or water – just watch the sugar and cream!

For an Evening or Bedtime snack enjoy any of the following: 1 plum, 2 apricots, 1 cup of grapes, 1/2 banana, 1/2 cup blueberries, 1 small peach, 1/2 apple, 1 cup of any melon, 1 cup of strawberries or 1/2 cup of frozen peaches, cherries or blackberries.

The Free 10 Day Diet Planner - Day 3

Bagels come in so many varieties these days!  I remember a quaint little bagel shop that had every recipe imaginable under the rainbow when it came to bagels when I lived in the big city. For optimum health benefits, reach for the following bagel creations: blueberry, whole grain and honey oatmeal.

Breakfast Menu - Enjoy 1 Bagel any variety OR 1 English Muffin with margarine OR jam OR light cream cheese used sparingly. Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Lunch Menu - Enjoy 1 large can of Chunky Soup any variety (or you can use a comparable soup) + 1 slice of whole grain bread OR 1 dozen whole grain crackers. Add coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Dinner Menu - Enjoy 1 grilled pork chop (yes, you can season your chop) + 1 cup of rice, brown OR white + 1 cup broccoli OR 1 cup brussel sprouts OR 1 cup asparagus + 1 slice of whole grain bread spread lightly with margarine if desired. Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

For an Evening or Bedtime snack enjoy any of the following: 1 plum, 2 apricots, 1 cup of grapes, 1/2 banana, 1/2 cup blueberries, 1 small peach, 1/2 apple, 1 cup of any melon, 1 cup of strawberries or 1/2 cup of frozen peaches, cherries or blackberries.

The Free 10 Day Diet Planner - Day 4

Chili is on our menu today but - we need to add a caveat. Greasy chili can add a lot of calories and fat into your healthy diet plan. Search for low fat, lean versions of chili whenever purchasing at the market. Chili made vegetarian-style, or with turkey tends to be leaner than their beefy counterparts. Now let's start with our healthy breakfast menu...

Breakfast Menu - Enjoy 1 bowl of any type dry cereal with ½ cup of milk (low fat will save you calories) + 1 cup of sliced fruit + coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Lunch Menu - Enjoy our Fabulous Corn Chip Pie. To prepare heat ½ can of chili – use the Hormel Turkey or Vegetarian style OR Wolf Brand LEAN chili (the calorie count on the can will be less than 400 calories). Also enjoy 1 small pack of corn chips (yes you CAN use Fritoes) OR 1 dozen saltine crackers + 1 slice of cheese. Add picante sauce or chili sauce if desired. Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream! To prepare Corn Chip Pie heat chili in microwave; add slice of cheese and allow to melt - adding a bit more heat if needed. Next, stir in your corn chips.  Enjoy.

Dinner Menu - Enjoy one Country Omelet. You will need 2 eggs and you can use either small, medium, large or extra large + 1 slice of cheese + 1 teaspoon of bacon bits + ½ cup of fresh steamed spinach (canned will not work and the spinach is an optional ingredient). Also use chopped bell pepper of any variety if desired + salt & pepper. Also enjoy 1 slice of whole grain bread (toast if you wish). Add coffee, tea, diet friendly soda or water – just watch the sugar and cream!

To prepare omelet, spray a pan with no-calorie cooking spray.  Stir your eggs in a bowl (be sure and crack them first) with salt and pepper until they are light and fluffy, then pour in the heated pan. Allow eggs to cook until ‘set’ then gently turn the eggs taking care not to tear your omelet as you do the flip thing. Sprinkle on the bacon and bell pepper and then top with the cheese. Finally, fold your omelet and enjoy!

For an Evening or Bedtime snack enjoy any of the following: 1 plum, 2 apricots, 1 cup of grapes, 1/2 banana, 1/2 cup blueberries, 1 small peach, 1/2 apple, 1 cup of any melon, 1 cup of strawberries or 1/2 cup of frozen peaches, cherries or blackberries.

The Free 10 Day Diet Planner - Day 5

Today's diet menu incorporates two ethnic favorites - Italian and Mexican cuisine. When prepared with diet friendly ingredients, calorie content can be cut drastically.

Diet Rule of Thumb: A cup of pasta - almost any variety, contains about 200 calories. A flour tortilla contains almost two times the calories as flour tortillas. But first, let's begin with a healthy breakfast...

Breakfast Menu - Enjoy 1 cup of your favorite melon + 1 serving of cold cereal with fat reduced milk. Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Lunch Menu - Enjoy 1 cup cooked spaghetti (or your favorite pasta but whole grain pasta makes the healthiest choice). Also enjoy 1/2 - 1 cup cooked sauce  (Allow 100 calories) and 1 slice of garlic bread (up to 100 calories). Add Parmesan cheese if desired. Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Dinner Menu - Fandango Tostados: Enjoy 3 tostados. To prepare spread 1/2 cup of refried beans on tostada shells and top with low fat shredded cheese.  Place into oven or microwave and heat until cheese melts and beans are warm. Top with the salsa if desired along with cut up tomatoes, banana peppers and shredded lettuce.  Chopped onions will also add bulk and zip without adding fat. To add a bit of zing to your tostados, add salsa, or chili powder, or cumin to your beans before spreading onto the shells. Also enjoy 1/2 cup of rice. Feel free to enjoy extra salsa with your meal as well as coffee, tea, diet friendly soda or water – just watch the sugar and cream!

For an Evening or Bedtime snack enjoy any of the following: 1 plum, 2 apricots, 1 cup of grapes, 1/2 banana, 1/2 cup blueberries, 1 small peach, 1/2 apple, 1 cup of any melon, 1 cup of strawberries or 1/2 cup of frozen peaches, cherries or blackberries.

The Free 10 Day Diet Planner - Day 6

Breakfast Menu - Enjoy 1 frozen waffle + ½ cup fresh strawberries 1 tablespoon whipped topping or a serving of whipped cream (which contains about the same number of calories as whipped topping). Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Lunch Menu - Enjoy 1 hot dog; opt for lower calorie, fat reduced frank if possible. Also enjoy 1 small pack of chips. Coffee or Tea prepared with 1 teaspoon of sugar and the creamer of your choice.

Dinner Menu - Tasty stir fry is on our dinner table bringing a wealth of healthiness along with the generously sized portion. Because the main ingredients in a stir fry tend to be vegetables - low calorie vegetables at that, a larger portion can be enjoyed. Some tasty low calorie vegetables to add to your stir fry include: sliced radishes, sugarsnap peas, raw spinach, sliced mushrooms, peppers and baby onions.

To prepare the stir-fry, spray your pan with no-calorie spray. Next, add some chunks of any type meat – the leaner the better.  Even lean sandwich meat can be substituted.  Allow the meat to cook then add chopped veggies such as broccoli, green beans, squash, onion, and cabbage.  Add a tablespoon of either soy sauce or one of the oriental glazes.  Enjoy up to two cups of the stir-fry and 1/2 cup of rice. Don't forget your chopsticks! Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

For an Evening or Bedtime snack enjoy any of the following: 1 plum, 2 apricots, 1 cup of grapes, 1/2 banana, 1/2 cup blueberries, 1 small peach, 1/2 apple, 1 cup of any melon, 1 cup of strawberries or 1/2 cup of frozen peaches, cherries or blackberries.

The Free 10 Day Diet Planner - Day 7

There is a hamburger on our diet menu for lunch today, something that is actually quite healthy when made with diet-caution. A smaller bun can trim off a good third of the bun calories. A little spread of sunshine rather than Mayo can drastically cut calories. Cut the cheese, and you've got an even thinner burger.

Breakfast Menu - Enjoy 1 medium-sized muffin with 1 piece of fruit (if canned or frozen, use 1 cup). Also enjoy coffee or tea prepared with 1 teaspoon of sugar and the creamer of your choice.

Lunch Menu - 1 SMALL hamburger with ‘da works’ + 1 small fry (use all the catsup you want) + coffee, tea, diet friendly soda or water – just watch the sugar and cream

Note: You will probably want to dine out on this diet day.  Remember you can switch any lunch for any lunch, so if you don’t want to do the fast food day, by all means substitute one of the other lunch days. Also, if you don’t like burgers, then have 1 piece of fish (Long John Silvers and Captain D’s are both great choices) and 1 hushpuppy and a small serving of either fries or coleslaw. Watch the tartar sauce!  Or, if you’re in the mood for Mexican, settle for a couple of tacos or 1 burrito with salsa.

Dinner Menu - Enjoy 1 serving of Cream of Wheat OR Oatmeal OR Malt-O-Meal – limit your margarine, milk and sugar.  You had a great lunch, so be good! Also enjoy 1 cup or 1 piece of fruit and coffee, tea, diet friendly soda or water – just watch the sugar and cream!

For an Evening or Bedtime snack enjoy any of the following: 1 plum, 2 apricots, 1 cup of grapes, 1/2 banana, 1/2 cup blueberries, 1 small peach, 1/2 apple, 1 cup of any melon, 1 cup of strawberries or 1/2 cup of frozen peaches, cherries or blackberries.

The Free 10 Day Diet Planner - Day 8

Breakfast Menu - Enjoy 1 small whole grain bagel - 200 calories or less + 1 spoon of whipped cream cheese + 1/2 grapefruit with a spoon of sugar + coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Lunch Menu - To prepare the Humpty Dumpty Egg Salad sandwich take two boiled eggs and mash with a fork; add a tab of Mayo (Miracle Whip Light is great!), some pickle relish if desired and some chopped onions if desired. A few pimentos and a couple of black olives chopped up into the mix will make this sandwich prettier than Bulah the Cow! Spoon between two slices of whole grain bread. Also enjoy 1 cup of beets - any variety; pickled beets goes well with the egg salad sandwich. Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Dinner Menu - Let's enjoy a big healthy salad for dinner. Toss together any of the following ingredients:  lettuce, tomatoes, peppers, broccoli florets, cauliflower florets, carrots, cabbage, onions, jicima (this is excellent in stir-fry too!), squash. Add a sprinkling of shredded low fat cheese and a couple of thin slices of lean meat. Bacon bits can be added as they tend to be very low in calories. Also enjoy 1 Tablespoon of salad dressing served on the side OR 2 Tablespoons of any reduced calorie dressing; try some Balsamic Vinegar for only 5 calories per serving and you just might be delighted. Also enjoy 1 roll OR 1 slice of whole grain bread with a tab of light margarine. And enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

For an Evening or Bedtime snack enjoy any of the following: 1 plum, 2 apricots, 1 cup of grapes, 1/2 banana, 1/2 cup blueberries, 1 small peach, 1/2 apple, 1 cup of any melon, 1 cup of strawberries or 1/2 cup of frozen peaches, cherries or blackberries.

The Free 10 Day Diet Planner - Day 9

Keep in mind that breakfast is your most important meal of the day. That first bite of food revs up your metabolism and starts the calorie burn. Opting for fresh fruits, whole grains, nuts, seeds, dried fruits and low fat milk can also create a healthy breakfast that is as wholesome as it is tasty.

Breakfast Menu - 1 bowl of oatmeal + ½ cup of low fat milk + ½ teaspoon of light margarine + dash of ground cinnamon + dash of vanilla extract + a bit of light or dark brown sugar. Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Lunch Menu - This is a very large meal that packs a tiny amount of calories. Mix Rotel and soup. Heat thoroughly; add a shot of lime juice. Top with cheese and tortilla strips.

Menu Ingredients: 1 can of Rotel tomatoes – any variety,1 can of Campbell’s Chicken & Rice Soup, lime juice, ¼ cup of shredded white cheese – any variety, 1 snack sized bag of low fat tortilla chips – or you can make your own by slicing 2 – 3 corn tortillas into strips and baking them in an oven until crisp. Also enjoy coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Dinner Menu - Heat whole grain bread that has been spread with light margarine on the stove in a non-stick skillet until very lightly brown.  Remove from heat and allow to sit on the skillet for about 5 minutes so that bread forms a very crunchy crust.  As soon as you have turned off the heat, be sure and place your cheese on one slice of the bread and the bacon on the other. For a spicy taste, fling a few sliced peppers onto your sandwich before putting it together. Or, add a few sliced black olives for zing.

Menu Ingredients: 2 slices of whole grain bread, light margarine, 1 slice of mozzarella cheese, 2 slices of bacon that have been microwaved, ½ cup of any variety of beans (if you choose wax or green beans, eat 2 cups). Also enjoy a serving of light yogurt or light cottage cheese and a serving of pineapple. You can also drink coffee, tea, diet friendly soda or water – just watch the sugar and cream!

For an Evening or Bedtime snack enjoy any of the following: 1 plum, 2 apricots, 1 cup of grapes, 1/2 banana, 1/2 cup blueberries, 1 small peach, 1/2 apple, 1 cup of any melon, 1 cup of strawberries or 1/2 cup of frozen peaches, cherries or blackberries.

The Free 10 Day Diet Planner - Day 10

Breakfast Menu - My husband fixes the most magnificent French Toast in the world!  Here is his very simple, very delicious recipe. To prepare, separate an egg; place the yolk in the fridge for future use or cook for your pet friend. Add a bit of milk to the egg white then whisk until fluffy, add salt, then dip your bread into the mix. Next, place bread in a non-stick skillet that’s been sprayed with no-calorie spray; cook until golden brown on both sides. Remove and top with fresh sliced strawberries and a shot of whipped cream.

Lunch Menu - Enjoy 1 roasted chicken leg OR 1 small roasted chicken breast OR 1 small roasted chicken thigh. Be sure to remove any visible fat as well as the skin. Also enjoy 1 small baked potato with a bit of margarine. Add 1 cup of cooked carrots, 1 slice of whole grain bread (60 calories worth).

Roasted chicken leg OR breast OR thigh

1 baked potato topped with a dab of margarine, salt and pepper

1 cup of any vegetable except corn, white potatoes, or sweet potatoes

1 slice of whole grain bread

coffee, tea, diet friendly soda or water – just watch the sugar and cream!

Dinner Menu - Large plate of grilled, steamed, baked or boiled veggies + 1 serving of light margarine, 1 whole grain pita pocket bread OR 1 slice of whole grain bread, coffee, tea, diet friendly soda or water – just watch the sugar and cream! Fill free to pack the veggies into the pita bread.  Also, a sauce may be used on the grilled veggies for flavor or you can add spices to save even more calories.

For an Evening or Bedtime snack enjoy any of the following: 1 plum, 2 apricots, 1 cup of grapes, 1/2 banana, 1/2 cup blueberries, 1 small peach, 1/2 apple, 1 cup of any melon, 1 cup of strawberries or 1/2 cup of frozen peaches, cherries or blackberries.

 

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