Free Diet Menus - 3 Very Quick Meals

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If you're trying to drop those pesky pounds and time is pinched, try the following meals. They are quick, low in calories and are foods that you may be familiar with.

In fact - that is one of the biggest mistakes that dieters make. Their new weight loss plan is so unfamiliar that they get homesick for their former diet. And because our weight is based on the amount of calories (energy) that we consume combined with the amount of energy that we expend, there is no need to make drastic changes in the daily diet. A simple reduction in calories equals a reduction in weight, as well as a reduction in fat and cholesterol intake. Healthy changes don't have to be drastic.

Quick Free Diet Menu #1 - Cheesy Quesadillas OR Grilled Chicken Quesadillas - The key to keeping calories and fat to a minimum in our quick and tasty quesadilla recipe is to use flour tortillas that remain low in calories. The 80-calorie flour tortillas will work perfectly into your weight loss plan. If you aren't able to find flour tortillas low in calories, then opt for the giant ones and cut in half - using one rather than two.

For grilled chicken quesadillas, use prepared grilled chicken strips found in the cold meat section at your local market. Begin by cooking them using non-stick cooking spray. Add as much as you like of the following: chopped onions, chopped bell pepper, dried or fresh cilantro, chili powder and ground cumin. Omit the ingredients that you're not wild about. Cook until meat is well seasoned and place onto the flour tortillas which have been prepared in a separate pan - cooked until golden on both sides using the cooking spray.

Place the meat onto one of the shells, then top with 1/4 cup of grated cheese, then the remaining flour tortilla. Cut into four triangles by dividing twice. Serve with light sour cream.

For cheesy quesadillas, leave off the chicken and simply cook the vegetables separate using the following mix: baby spinach, chopped onion, chopped bell pepper, dried or fresh cilantro, chili powder and ground cumin. Again, omit any ingredients that you're not wild about.

Quick Free Diet Menu #2 - Hot Dogs, Chili & Cheese - Use the delicious LIGHT Oscar Mayer franks which contain a scant 90 calories and are lean and mean when it comes to taste. Frankly (pun intended), I feel they are the best franks on the market. Simply use a bit of cooking spray to cook them in a pan on the stove top, then place into a 110 calorie hot dog bun. Top with a bit of mustard, sweet pickle relish and ketchup if desired. It's hard to beat the Austex chili when it comes to taste and calories - with only a scant 10 calories per serving! Top with 1/4 cup of your favorite shredded cheese and you've a hot dog fit for a Diet Prince or Princess.

If Austex chili isn't available in your area, then use your favorite chili taking care to add no more than 50 calories worth of chili to your dog. By doing such, you can enjoy a second hot dog. Another original diet trick of ours is to cut the frank lengthwise, in half. Odds are, you won't even miss it. Forgoing the cheese will save even more calories and fat grams.

Quick Free Diet Menu #3 - Soup & Salad - Enjoy with a lovely side salad of baby spinach + a few dried cranberries, golden raisins or fresh strawberries + light salad dressing. There are several 20-35 calorie salad dressings at the market these days that are utterly delicious. Try the ones containing balsamic vinegar. Total calories using a 20-calorie strawberry balsamic vinegar dressing equals about 50 calories.

Enjoy 200 calories of your favorite soup - and don't look over the cream-based versions. These offer a bit of fat and you'll feel full longer. Campbell's Cream of Chicken soup is one of our favorites. Add about 1/2 the amount of water as directed on the label for a richer-tasting soup. Use a small whisk to blend the soup BEFORE cooking for a velvety texture. Also enjoy 125 calories worth of any of the following: your favorite crackers, a wedge of cornbread, croutons or bread. This free quick diet menu contains about 400 calories total.

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