Cirsten Van Den Heuvel DAY 1 Breakfast 1 Serving of oatmeal.

Use no calorie refrigerated butter spray, no calorie sugar , 1/2 cup of skimmed milk, 1 Tablespoon of REAL light brown sugar. 1 Small orange 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon) Snack 1/2 of any of the following:, Kit Kat OR any candy bar that contains about 200 c alories per bar. Eat only HALF. We'll enjoy the rest tomorrow. Lunch 1/2 can of your favorite soup. Your total should come in around 200 calories. 10 saltine crackers 1 cup of steamed veggies - add as much of the no calorie butter spray as you des ire; salt and pepper to taste. Smoothie - Take 1/2 cup of skimmed milk, 1/2 teaspoon of REAL f ice, and any of the following: 5 frozen strawberries OR 1/2 l handful of raspberries or blackberries OR 1/2 cup of frozen either a blender, your mixer or a stick mixer to combine the vanilla, 1/4 cup o a banana OR a smal peaches. Next, use ingredients.

Dinner 1 small chicken breast that has been roasted in your oven. Add a bit of lemon an d rosemary, if desired. 1/2 baked potato - add as much of the no calorie butter spray as you desire, as well as parsley, then add salt and pepper. 2 cups of steamed veggies - add as much of the no calorie butter spray as you de sire; salt and pepper to taste. 1 baked apple topped with 1 Tablespoon of light brown sugar, no calorie butter s pray and a dash of cinnamon. FREE DIET PLANNER - DAY 2 Breakfast 1wheat flakes. Use no calorie refrigerated butter spray, no calorie sugar, 1/2 c up of skimmed milk. 1 slice of toast - use no calorie butter for topping 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon) Snack Enjoy the other half of your candy bar. Lunch 1 Sandwich made with 1 slice of REAL cheese and one slice (or scoop) of any of t he following meats: turkey, chicken, roast beef, low calorie bologna, 4 slices o f microwaved bacon, chicken, tuna or egg salad made with lite Mayo. Add as much tomato, pickle, lettuce, onion, cucumber and sprouts as you like. Use either mus tard or light Mayo for your spread. 1 small bag of chips (about 150 calories worth) 1 piece of fruit, your choice (Apples are great natural diuretics!) Snack

Enjoy another Smoothie - Take 1/2 cup of skimmed milk, 1/2 teaspoon of REAL lla, 1/4 cup of ice, and any of the following: 5 frozen strawberries OR 1/2 nana OR a small handful of raspberries or blackberries OR 1/2 cup of frozen hes. Next, use either a blender, your mixer or a stick mixer to combine the edients.

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Dinner Spaghetti & Meat Sauce 1 cup of cooked spaghetti 1/2 cup of your favorite jar/bottle/canned meat sauce 1 slice of bread smeared with a bit of butter Feel free to add some sauteed mushrooms and onions to the spaghetti. 2 cups of salad using any of the following: lettuce, tomatoes, any green veggie, carrots Enjoy with a no calorie beverage. DIET PLANNER - DAY 3 Breakfast 1 Serving of your favorite boxed cereal with 1/2 cup of skimmed milk PLUS 1/2 ba nana or a few strawberries or peaches, or any type of berries. 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon) Snack Enjoy another piece of angelfood cake, but this time top it with a couple of Tab lespoons of whipped topping - such as Cool Whip Lunch The Muffin Man - Take one English Muffin and spray it with no calorie butter spr ay. Heat under a broiler till golden brown. Add one slice of REAL cheese, and a lean slice of either ham, chicken or turkey. Add lettuce and tomato and pickles as desired. 'Fry' 1/2 of a sliced potato in a non-stick skillet using non-stick cooking spra y. Remove and add salt and pepper to taste. Enjoy with catsup. 1/2 banana, sliced and topped with 1 teaspoon of brown sugar, a dash of cinnamon and 2 Tablespoons of Cool Whip. Snack 1 lowfat yogurt - watch out for the calorie content in these babies. Some contai n more calories than the Hoover Dam does water. Enjoy about 100 calories worth. If you don't like yogurt, enjoy a piece of fruit such as a nice ruby red apple. Dinner 1 baked potato topped with no calorie butter spray, 1 teaspoon of bacon bits (or 1 slice of microwaved bacon). Add 1 cup of drained, stirfried veggies and 1 sli ce of cheese. Melt using broiler in oven. 1 piece of fresh bread, warmed if desired. A nice trick is to spray your bread w ith butter flavored cooking spray, then sprinkle with garlic salt. If you don't like garlic salt, then omit. Pop the bread into your toaster until warm and cris p. 1/2 can of mixed fruit (do not exceed 150 calories FREE DIET PLANNER - DAY 4 Breakfast 1 English Muffin served with 1 Tablespoon of your favorite jam/jelly. 1/2 grapefruit sweetened with no calorie sweetener, if desired 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon)

Snack 1 slice of our angelfood cake topped with 1/4 can of our mixed fruit PLUS 1 Tabl espoon of Cool Whip. Lunch Fritoe Pie - simply toss the following together and heat and eat: 1/2 Can of Hormel Vegetarian Chili (or any chili that contains 200 or less calor ies per serving) 1 small bag of corn chips (about 160 calories worth) 1 slice of REAL cheese Snack Enjoy the remaining 1/4 cup of fruit on top of 1/2 of an English Muffin. You can spray your muffin with the no calorie butter and toast it for an extra tasty tr eat! Dinner The Giant's Salad - simply mix the following: 2 cups of any variety of lettuce 1 tomato 1 dill pickle 1 sliced carrot 1 cup of raw broccoli florets Serve with 1 Tablespoon of your favorite salad dressing. 1 slice of lean sandwich meat Feel free to omit any of the above items that you don't like. Also, add freely o f any of the following: mushrooms, radishes, raw cauliflower, raw squash, sprout s, cucumber FREE DIET PLANNER - DAY 5 Breakfast 2 eggs either fried, boiled, or scrambled 2 slices of bacon 1 slice of toast - top with no calorie butter spray 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon) Snack 2 Cups of popcorn - use no calorie butter spray if you need additional 'butter' Lunch Pita Pocket, Yes Please 1 pocket bread filled with diced lettuce, tomato, 1 slice of REAL cheese, 1/2 sm all can of drained, light chunk, spring water tuna. Mix filling with 1 Tablespoo n of light Mayo before filling pocket bread. 2 Cups of steamed or stir-fried veggies. Use no calorie butter spray for 'butter '. Snack 1/2 Grapefruit sprinkled with no calorie sugar Dinner Chili To Go 1/2 can of chili (200 calories per serving) 10 saltine crackers 1 slice of REAL cheese Chopped onions 1 slice of angelfood cake

Snack 1 small apple FREE DIET PLANNER - DAY 6 Breakfast 1 English Muffin served with 1 Tablespoon of your favorite jam/jelly. 1/2 grapefruit sweetened with no calorie sweetener, if desired 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon) Snack 1 slice of our angelfood cake topped with 1/4 can of our mixed fruit PLUS 1 Tabl espoon of Cool Whip. Lunch Fritoe Pie - simply toss the following together and heat and eat: 1/2 Can of Hormel Vegetarian Chili (or any chili that contains 200 or less calor ies per serving) 1 small bag of corn chips (about 160 calories worth) 1 slice of REAL cheese Snack Enjoy the remaining 1/4 cup of fruit on top of 1/2 of an English Muffin. You can spray your muffin with the no calorie butter and toast it for an extra tasty tr eat! Dinner The Giant's Salad - simply mix the following: 2 cups of any variety of lettuce 1 tomato 1 dill pickle 1 sliced carrot 1 cup of raw broccoli florets Serve with 1 Tablespoon of your favorite salad dressing. 1 slice of lean sandwich meat Feel free to omit any of the above items that you don't like. Also, add freely o f any of the following: mushrooms, radishes, raw cauliflower, raw squash, sprout s, cucumber FREE DIET PLANNER - DAY 7 Breakfast Cinnamon Toast: 2 slices of bread sprayed very generously with no calorie butter spray. Top with a dash of cinnamon and no calorie sweetener. Place under broile r until golden. Remove and add a bit more sweetener if desired. 1 Banana, sliced thinly and sprinkled with 1 teaspoon of brown sugar then topped with 1 Tablespoon of Cool Whip 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon) Snack 1 Cupcake or Ding Dong (Again, we'll save the other one for another day. Seal in the freshness.) Lunch Grilled Pepper Cheese - Take 2 slices of bread and spray generously with the no calorie butter spray. Next, place under the broiler until golden brown, or inser

t into your toaster. Add one slice of REAL cheese, plus sliced peppers if desire d. A simple cheese sandwich might work best for you! Choose either one. 1 Cup of cooked carrots topped with no calorie butter spray. If you like yours s weet, add a few packets of no calorie sweetener. 1 Cup of any type of fresh berries or fruit Snack 1/2 Grapefruit sprinkled with no calorie sugar Dinner The Big Tuna: 1/2 can of tuna leftover from above 5 saltine crackers 1 egg white salt & pepper 1 Tablespoon of flour 1/2 teaspoon of baking powder Non stick cooking spray Mix the above ingredients - all but the cooking spray, of course! Next, 'fry' in a non stick skillet until golden brown on one side. Turn. Fry until golden on t he opposite side. Serve with either catsup or with homemade tartar sauce (1 Tabl espoon of light Mayo, 1 teaspoon of pickle relish, 1/2 teaspoon of fresh diced o nion). 1/2 toasted English Muffin 1/2 of any variety of winter squash (Butternut is delicious!) (OR you can enjoy 2 cups of steamed/stir fried veggies with no calorie butter spray). Prepare as f ollows: CAREFULLY slice in half and remove the seeds. Wash squash. Place with fl esh side down in 1/2 inch of water in a microwave safe dish. Cover with plastic wrap and cook on high about 8 to 12 minutes. Microwaves vary in temps, so you ma y have to experiment a bit. When done, your squash will be fork tender. However, if you overcook your squash, it will be mushy. CAREFULLY remove plastic wrap and take the squash out of the water. Drain well. Next, add 1 Tablespoon of brown sugar, plenty of no calorie butter spray, a dash of cinnamon, and a few packets of no calorie sweetener, if desired. You may pre fer your squash with just a bit of butter.

FREE DIET PLANNER - DAY 8 Before using these sample menus, you will need to read the detailed information found here: Planner Information Breakfast 1 serving of your favorite cereal with 1/2 cup of skimmed milk PLUS 1 cup of fre sh fruit 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon) Snack 1 piece of fresh fruit, or 1 cup of canned Lunch Broccoli Blossom: 2 cups of broccoli florets, 1 cup of diced onion, 1 thinly sli ced carrot, 1/2 cup of diced cooked chicken, 1 Tablespoon of your favorite jam/j elly/preserve. Spray a non-stick pan with no calorie non-stick cooking spray. Wh en warm, add onion and cook until clear. Add broccoli and carrot and cover. Cook until tender. Check now and then to make sure it doesn't burn or scorch. If sti cking occurs, add a bit of your no calorie butter spray to the pan. Next, toss i n the chicken, then add the jam. Serve over rice. 1 cup of cooked rice seasoned with salt, pepper and no calorie butter

1 cup of pickled beets (drain beet juice; add 2 packets of no calorie sweetener and 1 teaspoon of vinegar; return to beets and chill before eating) 1 slice of fresh bread Snack Enjoy the other cupcake! Dinner 1/2 can or 1 cup of pinto beans (or your favorite bean - however, if you use gre en beans, increase the amount to 2 cups) 1 roll or 1 slice of fresh bread Cook remaining 1/2 of winter squash by boiling. Add butter spray, salt and peppe r. FREE DIET PLANNER - DAY 9 Breakfast 1 Serving of oatmeal. Use no calorie refrigerated butter spray, no calorie sugar , 1/2 cup of skimmed milk, 1 Tablespoon of REAL light brown sugar. 1 slice of toast using no calorie butter 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon) Snack 1 small orange Lunch 2 pieces of fish OR chicken OR 1 fish and 1 chicken from Long John Silvers 1 hush puppy 1 packet of tartar sauce; unlimited catsup Note: This is our fastfood day. If you wish to visit another fastfood establishm ent, here are some alternate suggestions: Subway - any of their 6 inch, lowfat sandwiches will do. Add a small bag of chip s OR 1 cookie. Taco Bell - Enjoy 2 tacos any variety OR 1 burrito OR 1 chulapa chicken supreme OR 1 taco plus 1 bean plus 1 container of rice. Chicken - Enjoy 1 breast OR 1 thigh PLUS 1 biscuit. You can enjoy mashed potatoe s OR coleslaw if you don't want a biscuit. Hamburgers - Enjoy 1 SMALL burger with cheese, and if you opt for Mayo, ask them to go very light. You may enjoy 1 SMALL pack of fries with your burger. Snack 1 small apple Dinner Chef Salad: 2 cups of lettuce, 1 tomato, 1 sliced carrot, sliced onion, sliced m ushrooms, 1 teaspoon bacon bits, 1 sliced boiled egg PLUS 1 Tablespoon of your f avorite salad dressing 1 slice of bread OR 10 crackers FREE DIET PLANNER - DAY 10 Breakfast 1 LARGE biscuit (about 220 calories) 1 piece of bacon 1/2 slice of REAL cheese 1 scrambled egg 1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 cal ories per spoon) Create a breaky sandwich that is yum yum!

Snack 1 piece of fresh fruit Lunch TWO FULLY LOADED CHULUPAS: 2 big taco shells (those flat hard corn shells that y ou'll find in a box at your local market) 1 slice of REAL cheese 2 cups of shredded lettuce + 1 diced tomato + 1 teaspoon of diced onion 1/2 cup of refried beans (sprinkle with a bit of chili powder and a dash of cumi n to liven beans up if desired!) Unlimited salsa or hot sauce Smear beans on shells; place 1/2 slice of cheese on beans. Place under broiler u ntil cheese melts - or in your microwave. Add salsa and salad. Enjoy with a no calorie beverage. Snack Enjoy another piece of luscious fruit. Feel free to cut it up and sprinkle on a bit of no calorie sweetener. Add a small spoon of whipped topping. Dinner Spaghetti & Meat Sauce 1 cup of cooked spaghetti 1/2 cup of your favorite jar/bottle/canned meat sauce 1 slice of bread smeared with a bit of butter Feel free to add some sauteed mushrooms and onions to the spaghetti. 2 cups of salad using any of the following: lettuce, tomatoes, any green veggie, carrots Enjoy with a no calorie beverage. over a year ago Report