Free Healthy Diet Menus

Eat healthy foods and feel great with a nutrient-rich healthy diet plan. Lose weight while eating a clean diet full of fresh, vitamin-filled foods that are naturally low in fat and calories. Invite vegetables, fruit, lean meats and low-fat dairy into your home. Kick all processed foods to the curb, such as white flour and sugar-coated products, to get on track for weight-loss success.

Healthy Breakfast

Get your metabolism going with a healthy low-calorie breakfast. Have two eggs with turkey bacon for a shot of protein in the morning. If you prefer omelets, scramble the whites of two eggs along with one whole egg in a bowl. Add cup of diced red pepper and cup of diced tomatoes to the mixture and continue to scramble. Coat your skillet with nonstick low-fat cooking spray. Pour your egg mixture into the skillet and cook until the side of the omelet has cooked. Add one slice of low-fat mozzarella cheese and fold your omelet in the skillet. Turn once to cook on both sides.

Don't want eggs? Have a small whole wheat bagel with a teaspoon of natural peanut butter to get some protein and whole grains first thing in the morning.

Lunch and Dinner Ideas

Eating a healthy lunch or dinner doesn't have to be boring if you have the right foods and tools to make a low-calorie meal.

Have a 250-calorie spinach salad to keep hunger pangs away in the afternoon. Mix two cups of fresh spinach with cup of avocado, cup of diced tomato, one slice of crumbled turkey bacon and cup of low-fat mozzarella cheese. Top with 1 tsp. of olive oil and a few squirts of lemon.

Try a 79-calorie bowl of white bean soup with greens. Mix one cup of cooked white beans, three cups of cooked escarole and six cups of chicken broth in a blender. Pour the mixture into a large pot and simmer on low for 20 to 30 minutes. Add one tsp. salt and two tsp. pepper.

Have "fried chicken" for dinner tonight with this healthy, low-calorie recipe. Drag one or two skinless, boneless chicken breasts through a mixture of cup parmesan cheese, one cup whole wheat bread crumbs, tsp. thyme, one tsp. salt and cup of finely chopped almonds. Drizzle cup of olive oil on an oven safe skillet, add the chicken and bake at 400 degrees for 25 minutes. This meal is approximately 350 calories per serving.

Healthy Snacks

Snacking is where many diets go wrong. Don't reach for fattening, processed food. You can still have snacks while sticking to a healthy program. Instead of microwave popcorn, choose three cups of hot air popcorn or a small apple with a teaspoon of natural peanut butter.

Curb mindless eating by snacking on 10 or 12 celery or carrot sticks. Another snack option is to eat cup of almonds or peanuts. Remember that portion control is important so aim to eat snacks of 100 calories or less.