1.
Free Weight Loss Plan, Diet Recipes Online
When selecting a weight loss plan, make sure you are consuming a balanced and complete diet.
Your assignment is to set realistic and attainable weight loss and diet goals. Start by following
the simple guidelines below.
Nutritional and Weight Loss Plan Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you
should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply
just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and
beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5
total vegetable and fruit servings every single day.
CLICK HERE TO STAR BURNING FAT NOW!
Here is a sample weight loss plan (1400 calories).
Breakfast
Amount Item Protein Carbs Fats Calories
1 cup Milk - 1% 4.00 5.50 1.00 50.00
Oatmeal -
1 pack instant 4.50 31.60 2.10 152.00
pkt.,maple
Total: 8.50 37.10 3.10 202.00
AM Snack

2.
1 each MetRx Bar 26.00 52.00 2.5 320.00
Total: 26.00 52.00 2.5 320.00
Lunch
Chicken
sandwich -
1 each 24.00 37.00 13.00 340.00
Wendy's
grilled
Coca cola-
12
diet w/ 0.00 0.40 0.00 0.00
ounces
caffeine
Total: 24.00 37.40 13.00 340.00
PM Snack
Bread whole
2 each 6.00 24.00 2.00 140.00
wheat -slice
Mayo type
2 tsp 0.32 8.42 11.77 137.37
reg, w/salt
Tuna Solid
2.5
White-Water 18.75 0.00 0.90 89.28
ounces
small can
Total: 25.07 32.42 14.67 366.64
Dinner
4 Halibut -
22.50 0.00 3.00 119.25
ounces broiled
rice-white
0.5 cup cooked 3.00 31.00 0.00 82.00
steamed

3.
Vegetables -
0.5 cup mixed, 2.60 11.90 0.10 54.00
frozen, boiled
Total: 28.10 42.90 3.10 255.25
Grand Total: 111.67 201.82 36.37 1483.89
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Quick - Fast Weight Loss Diet (1300 Calorie)
When selecting a low fat diet plan, make sure you are consuming a balanced
and complete diet. Your assignment is to set realistic and attainable weight
loss and diet goals. Start by following the simple guidelines below.
Nutritional and Low Fat Diet Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you
should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply
just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and
beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5
total vegetable and fruit servings every single day.
Here is a sample low fat diet plan (1300 calories).
CLICK HERE TO STAR BURNING FAT NOW!

4.
Breakfast
Amount Item Protein Carbs Fats Calories
12
coffee-w/caffeine 0.40 1.40 0.00 8.00
ounces
1 each Bagel-plain, Lenders Bake Shop 8.00 42.00 2.00 210.00
2 tbsp Peanut butter- creamy 8.60 5.70 16.40 190.00
1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55
Total: 17.44 49.74 20.12 427.55
AM Snack
1 each apple-medium with peel 0.30 21.10 0.0 81.00
Total: 0.30 21.10 0.0 81.00
Lunch
3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25
12
Coca cola- diet w/ caffeine 0.00 0.40 0.00 0.00
ounces
.25 cup Croutons-plain 9.00 5.50 0.50 30.50
Salad-lrg. Garden w/tomato and
1 large 2.60 19.00 0.80 98.00
onion
4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00
Total: 38.00 36.90 8.30 348.75
PM Snack
1 each apple-medium with peel 0.30 21.10 0.0 81.00
Total: 0.30 21.10 0.0 81.00
Dinner
3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25
1 cup pasta, corn cooked 3.68 39.07 1.07 176.40
1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

5.
2 tbps thousand island- reduced cal. Kraft 0.00 6.00 2.00 40.00
Total: 31.38 54.57 6.42 405.65
Grand Total: 87.43 183.42 34.85 1343.95
Grocery List
Food Quantity
Apple - medium with peel 14 each
Bagel - plain 7 each
Chicken Breast / White Meat 42 ounces
Coca Cola - diet 84 ounces
Cream, fluid, half and half 7 tablespoons
Croutons - plain 2 cups
Pasta, corn, cooked 7 cups
Peanut butter - creamy 14 table spoons
Salad - large garden 7 large
Salad - small garden 7 small
Thousand island - reduced cal. 42 table spoons
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Heart Healthy Meal Plan (1500 Calorie)
Non Low Carb - Healthy Weight Loss Diet Plan
When selecting a heart healthy meal plan, make sure you are consuming a balanced and
complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the
simple guidelines below.
Nutritional and Healthy Meal Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.

6.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should
always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just
counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat
or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total
vegetable and fruit servings every single day.
Here is a sample healthy low fat meal plan (1517 calories).
Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
1 cup Milk 8.00 11.00 5.00 120.00
1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55
1 pack Oatmeal-instant,maple,brn sugar Quaker 4.50 31.60 2.10 152.00
Total: 13.34 44.65 8.82 299.55
AM Snack
1 cup Cottage cheese- 1%fat 28.00 6.00 2.00 164.00
0.5 cup Pineapple-canned, chunks 0.00 18.00 0.00 70.00
Total: 28.00 24.00 2.00 234.00
Lunch
2 each bread whole wheat-slice 6.00 24.00 2.00 140.00
1 cubic inch cheddar cheese 4.26 0.15 4.12 56.36
.15 cup mayo 0.32 8.47 11.77 137.37
1 ounce turkey breast/white meat 8.50 0.00 0.20 38.25
.25 small Tomato-small 0.25 1.43 0.10 6.50
Total: 19.33 34.36 18.19 378.48

7.
PM Snack
8 each Cracker/Nabisco-Low Saltines 1.60 16.00 3.20 96.00
1 ounce Turkey/white meat 8.50 0.00 0.20 38.25
Total: 10.12 16.00 3.40 134.25
Dinner
5 ounces Halibut - broiled 37.50 0.00 5.00 198.75
1 cup rice-white cook steamed 6.00 62.00 0.00 164.00
2 tbps Thousand island-reduced cal. Kraft 0.00 6.00 2.00 40.00
0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00
1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00
1 tsp Sugar-white 0.00 4.00 0.00 15.00
12 fluid ounces Tea-prepared w/tap water 0.00 1.00 0.00 4.00
Total: 44.80 82.50 7.40 470.75
Grand Total: 115.58 201.50 39.82 1517.04
Grocery List
Food Quantity
Apple - medium with peel 7 each
Banana - medium 8 inch 7 each
Bread whole wheat - slice 14 each
Broccoli 7 spears
Cheerios 10.5 cups
Chicken Breast / White Meat 28 ounces
Coffee- w/caffeine 84 ounces
Cream, fluid, half and half 7 tablespoons
Halibut - broiled 35 ounces
Mayo type, reg., w/salt 1 cup
Milk - 2 % fat 7 cups

8.
Orange - medium 7 each
Sugar - white 14 tea spoons
Rice - white 7 cups
Thousand island - reduced cal. 7 table spoons
Turkey Breast / White Meat 14 ounces
Tea 82 ounces
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One Day Diet (1600 Low Calorie, Low Fat)
When selecting a low calorie or low fat plan, make sure you are consuming a balanced and
complete diet. Your assignment is to set realistic and attainable low calorie diet goals. Start by
following the simple guidelines below.
Nutritional and Low Fat Diet Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should
always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total
vegetable and fruit servings every single day.
Here is a sample Low Fat Diet (1600 calories).
Breakfast
Amount Item Protein Carbs Fats Calories

9.
12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
1 cup Milk 8.00 11.00 5.00 120.00
1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55
1.5 cups cheerios 4.50 34.50 3.00 165.00
Total: 12.98 46.26 9.73 305.22
AM Snack
1 each apple-medium with peel 0.30 21.10 0.00 81.00
Total: 0.30 21.10 0.00 81.00
Lunch
2 each bread whole wheat-slice 6.00 24.00 2.00 140.00
1 each orange-medium 1.10 17.40 0.30 69.00
.15 cup mayo 0.32 8.47 11.77 137.37
2 ounces turkey breast/white meat 17.00 0.00 0.40 76.50
12 ounces Coca Cola-diet w/ caffine 0.00 0.40 0.00 0.00
Total: 24.42 49.96 14.47 422.87
PM Snack
1 each banana-med. 1.20 26.70 0.60 105.00
Total: 1.20 26.70 0.60 105.00
Dinner
5 ounces Halibut - broiled 37.50 0.00 5.00 198.75
1 cup rice-white cook steamed 6.00 62.00 0.00 164.00
1 tbps Thousand island-reduced cal. Kraft 0.00 3.00 1.00 20.00
1 spear broccoli 4.50 7.90 0.50 42.00
1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00
Total: 84.50 82.40 10.90 660.75

10.
Grand Total: 123.39 226.42 35.70 1574.84
Grocery List
Food Quantity
Apple - medium with peel 7 each
Banana - medium 8 inch 7 each
Bread whole wheat - slice 14 each
Broccoli 7 spears
Cheerios 10.5 cups
Chicken Breast / White Meat 28 ounces
Coca Cola - diet 84 ounces
Coffee- w/caffeine 84 ounces
Cream, fluid, half and half 7 tablespoons
Halibut - broiled 35 ounces
Mayo type, reg., w/salt 1 cup
Milk - 2 % fat 7 cups
Orange - medium 7 each
Rice - white 7 cups
Salad - small garden 7 small
Thousand island - reduced cal. 7 table spoons
Turkey Breast / White Meat 14 ounces
CLICK HERE TO STAR BURNING FAT NOW!
Free Diet Menu (2200 Calorie)
When selecting a menu to lose body fat, make sure you are consuming a balanced and complete
diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by
following the simple guidelines below.
Nutritional and Diet Menu Guidelines

11.
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you
should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply
just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and
beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5
total vegetable and fruit servings every single day.
Here is a sample diet Menu (2200 calories).
Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00
1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55
0.5 cup fruit cocktail 0.51 29.76 0.09 114.40
Total: 43.35 40.80 4.82 387.95
AM Snack
1 each apple-medium with peel 0.30 21.10 0.00 81.00
1 each Banana-medium 8 inch 1.20 26.70 0.60 105.00
Total: 1.50 47.80 0.60 186.00
Lunch
1 each apple-medium with peel 0.30 21.10 0.00 81.00

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2 each bread whole wheat-slice 6.00 24.00 2.00 140.00
2 cubic
cheddar cheese 8.47 0.44 11.27 136.88
inch
.15 cup mayo 0.32 8.47 11.77 137.37
3 ounce turkey breast/white meat 25.50 0.00 0.60 114.75
Total: 40.58 53.96 25.64 610.00
PM Snack
2 each bread-slice rye 7 grain 10.00 72.00 4.00 180.00
4 tsp jelly-any fruit flavor 0.00 16.00 0.00 56.00
2 tbps peanut butter 8.00 7.00 16.30 190.00
Total: 18.00 95.00 20.30 426.00
Dinner
4 ounces chicken breast/ white meat 35.20 0.00 4.00 187.00
1.5 cup rice-white cook steamed 9.00 93.00 0.00 246.00
Thousand island-reduced
4 tbps 0.00 12.00 4.00 80.00
cal. Kraft
0.25 cup croutons-plain 9.00 5.50 0.50 30.50
salad-sm. Garden w/tomato,
1 small 1.30 9.50 0.40 49.00
onion
Total: 54.50 120.00 8.90 592.50
Grand Total: 157.93 357.56 60.26 2202.45
Grocery List
Food Quantity
Apple - medium with peel 14 each
Banana - medium 8 inch 7 each

13.
Bread - slice rye 7 grain 14 each
Bread whole wheat - slice 14 each
Cheese, cheddar 14 cubic inch
Chicken Breast / White Meat 28 ounces
Coffee- w/caffeine 84 ounces
Cottage cheese - 1 % fat 10.5 cups
Cream, fluid, half and half 7 tablespoons
Croutons - plain 2 cups
Fruit cocktail 3.5 cups
Jelly - any flavor 28 tea spoons
Mayo type, reg., w/salt 1 cup
Peanut Butter 14 table spoons
Rice - white cook steamed 10.5 cups
Salad - small garden 7 small
Thousand island - reduced cal. 28 table spoons
Turkey Breast / White Meat 21 ounces
CLICK HERE TO STAR BURNING FAT NOW! Free Low Fat
Recipes (2800 Low Calorie Meal)
When selecting a low fat meal, make sure you are consuming a balanced and complete diet. Your
assignment is to set realistic and attainable diet goals. Start by following the simple guidelines
below.
Nutritional and Low Fat Meal Guidelines
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you
should always have fresh and low-fat foods around.

14.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply
just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and
beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5
total vegetable and fruit servings every single day.
Here is a sample low fat meal (2800 calories).
Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00
1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00
1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55
0.5 cup fruit cocktail 0.51 29.76 0.09 114.40
2 each Orange- medium 2.20 34.80 0.00 138.00
1 medium Peach- medium 0.60 9.70 0.10 37.00
1 tsp Sugar-white 0.00 4.00 0.00 15.00
Total: 46.15 89.30 4.92 577.95
AM Snack
1 each Banana-medium 1.20 26.70 0.60 105.00
3 tbps Peanut Butter 12.00 10.50 24.45 285.00
Total: 13.20 37.20 25.05 390.00
Lunch
1 each Apple- medium with peel 0.30 21.10 0.00 81.00
3 each Bread whole wheat slice 9.00 36.00 3.00 210.00

15.
Chedder, mild shredded, Kraft Lite
1 ounce 8.00 1.00 5.00 80.00
Naturals
0.1 cup Lettuce, iceberg, raw 0.06 0.11 0.01 0.66
1 tsp Sugar - White 0.00 4.00 0.00 15.00
12 fluid
Tea- prepared w/tap water 0.00 1.00 0.00 4.00
ounces
2 ounce turkey breast/white meat 17.00 0.00 0.40 76.50
0.15 cup Mayo 0.32 8.42 11.77 137.37
Total: 34.67 71.64 20.18 604.53
PM Snack
2 each Bread- slice rye 7 grain 10.00 72.00 4.00 180.00
1 tbps Mayonnaise- Kraft Free, fat free 0.00 3.00 0.00 8.00
0.5 cup Tuna solid in water 30.00 0.00 2.00 140.00
Total: 40.00 75.00 6.00 328.00
Dinner
1 each Banana- medium 1.20 26.70 0.60 105.00
3 each Bread whole wheat- slice 9.00 36.00 3.00 210.00
Jelly-strawberry, pure seedless,
4 tsp 0.00 16.00 0.00 72.00
Knott's
2 cup Milk-skim no fat 16.00 24.00 0.00 160.00
4 tbps Peanut Butter 16.00 14.00 32.60 328.00
Total: 42.20 116.70 36.20 927.00
Grand Total: 176.22 389.84 92.35 2827.00
Grocery List
Food Quantity
Apple - medium with peel 7 each
Banana - medium 8 inch 14 each

16.
Bread - slice rye 7 grain 14 each
Bread whole wheat - slice 42 each
Cheddar, mild shredded 7 ounces
Cottage Cheese - 1 % fat 10.5 cups
Cream, fluid, half and half 7 tablespoons
Fruit cocktail 3.5 Cups
Jelly - Strawberry 28 tsp
Lettuce, raw 0.7 cup
Tuna Solid White in water 3.5 ounces
Mayo type, reg., w/salt 1 cup
Mayo type, reg., w/salt 7 tbps
Milk - non fat 14 cups
Orange - medium 14 each
Peach - medium, 4 oz. 7 each
Peanut Butter 49 table spoons
Tea - prepared w/ tap water 84 ounces
Sugar - white 14 tea spoons
Turkey Breast / White Meat 14 ounces
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17.
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