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Free Diet Meal Plans

Menus & Recipes
for Losing Weight

Free diet meal plans and
sample menus for losing weight

One HUGE tip for successful dieting - whether to lose weight or maintain it - is to include variety. Doesn't matter if you paid for them or you've got free diet meal plans, make certain they include variety.

And don't be afraid to include foods you like. You probably won't be able to eat as much of your all time favorites as you have been, but allow yourself a small treat from time-to-time.

For example: Ben & Jerry's Peanut Butter Cup ice cream is out of this world - at least as far as I'm concerned! But I can't sit down and eat half a pint two or three times a week. Not unless my goal is to gain weight. However, once a week or so (and I usually choose the weekend), I can have half a cup and still maintain my weight. So, experiment and see what works for you.

Sample free diet meal plans . . .


Chart: Food Choices for 1200 cal/day, 1400 cal/day and 1600 cal/day diets


The chart above contains suggested amounts of food to eat from the different food groups. It's broken down by total calories per day and will serve as a basic guide for all your free diet meal plans.

Fruit group: All fresh, frozen, canned, and dried fruits and fruit juices. In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

Vegetable group: All fresh, frozen, canned, and dried vegetables and vegetable juices. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered 1 cup from the vegetable group.

Grains group: All foods made from wheat, rice, oats, cornmeal, and barley. This includes bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group. At least half of all grains eaten should be whole grains.

Meat & Beans group: In general, 1 ounce of lean meat, poultry or fish, 1 egg, 1 Tbsp peanut butter, ¼ cup cooked dry beans, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

Milk group: Includes all fluid milk products and foods made from milk that retain their calcium content such as yogurt and cheese. Foods made from milk that have little to no calcium such as cream cheese, cream and butter are not part of the group. Most milk group choices ought to be fat-free or low-fat. In general, 1 cup of milk or yogurt, 1.5 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.

Oils: Here we have the fats from many different plants and from fish that are liquid at room temperature. This includes canola, corn, olive, soybean, and sunflower oil. Some foods are naturally high in oils like nuts, olives, some fish, and avocados. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine.

Discretionary Calorie Allowance: This is what's leftover after accounting for the calories needed for all food groups. So you can have a slightly larger portion of something, if you like.
Now you have an eating pattern for weight loss and eating healthy. And as promised - or at least hinted at in the headline - here is a 1200 calorie diet menu plan.

And here are a few weight loss diet recipes just to get you started. All of these will help you build and enjoy your free diet meal plans.

You've read it on other pages of WeightLossAnswersOnline, and here it is again: We're constantly updating this site with more information. And that includes more menus and recipes to compliment your diet and exercise programs. You'll have lots of healthy meals for weight loss to choose from.

Please check back at least every couple weeks. Maybe even put a reminder in your Outlook calendar or on the calendar in your kitchen. You've nothing to lose except the weight!

Mediterranean Diet Recipes
FINALLY! Weight Loss Joins with Great Eating!   Recipes, lots of vital info, food pyramid, and so much more in the Mediterranean Diet. And if you enjoy wine with dinner, then you must check this out.




More Articles in the Menus & Recipes Section


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All information on this website is for informational purposes only. It is not intended to be a substitute for professional medical advice or care which you should always seek. Diet and exercise programs should not be followed without first consulting a health care professional. If you have any special health conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of programs found on this website. Medical and health related information may change quickly and we cannot verify the accuracy or timeliness of any of this information.