Free Diet book read now and learn to lose weight

Free Diet book

Do you want to look and feel better, improve your health, have more energy, increase your self-esteem and confidence, learn healthy eating habits and finally lose your weight? Most importantly, do you want to learn to keep the weight off for life?

Then you have found the right place! FREE - The free diet book fast Weight Loss program has been helping people lose their weight and learn new eating habits for many years and we guarantee that we can help you too.

Inside the free diet book 

Read how to improve your self discipline

Learn how to set diet weight loss goals

Scroll Down for great cooking recipes 

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The free diet book aids fast Weight Loss helping you lose excess weight and teaching you new eating habits. Follow the daily recipes and self discipline behaviors from this book.

free diet book gives you an easy approach to weight loss and most importantly, weight management.

We offer a comprehensive recipe plan to aid fast weight reduction. Recipes that have been professionally designed for fast and safe results and nutritionally designed to develop proper eating habits for long term success.

All of which contribute to the proven weight loss diet that burns fat with safe effectiveness.

We recommend that you chart your progress, with weekly weight and measurements. Waist thigh chest and upper arm measurements.

Also be aware of your general condition and your understanding of how you feel as you undergo this easy to follow weight loss and diet nutritional regime that delivers rapid results.

As with any diet or weight loss program it is recommended that you visit your personal physician to aid your transformation under safe medical supervision.

It has been shown that improving your nutritional regime and losing weight is one of the most important things you can do to improve your medical wellbeing and overall health and also prolongs life span.

The free diet books Weight Loss program combines a well-balanced food program that is based on regular everyday food purchased from the supermarket.

CHANGE YOUR LIFE STARTING RIGHT NOW!

To lose weight and diet effectively you must learn and adopt new eating habits and behaviors self discipline will enable you to manage your new healthy weight once you've completed your weight reduction.

Self-discipline means training yourself to ensure proper behavior and outcome, regardless of the task, stated by “Pickthebrain.com.”

If you are trying to eat healthy and making sure you get enough exercise daily, creating a plan to follow may help you maintain order and control.

A plan should include the steps you need to take in order to reach your goals.

Example one, would be to create an idea board or notebook that displays pictures and descriptions of inspirational people or objects that inspire and motivate you to maintain-self-discipline.

Willpower is a form of self-discipline.

If you are determined to do something and you have willpower, you can accomplish your goals, despite the difficulties involved along the way.

The Centers for Disease Control and Prevention recommends that healthy adults get up to 150 minutes of moderate to intense aerobic activity weekly.

You can use this 150 minutes by simply walking each day and tracking the time ensuring you walk for a minimum of 150 minutes as a starting point to reach your dietary and weight-loss exercise goals.

Achieving your basic weight-loss requirements daily or weekly can help carry your willpower as you push through to your goals.

Strong self-discipline is needed in order to reach your goals, so it is important to set both short-term and long-term goals.

Short-term goals should be attainable and be a stepping stone to your ultimate or long-term goal.

Setting clearly defined goals can help boost self-confidence and allow you recognize your own ability and achievements.

A weight-loss goal is more practical when you implement a low-fat diet. Following a healthy diet you’re your success that’s why we have set out a full diet of recipes to follow with in this book.

Achieving self-discipline does not mean you have to do everything on your own.

Having someone to hold you accountable for your eating and exercise habits can help you stay on track.

Find a weight-loss buddy who has similar goals as you motivate each other to follow a healthy diet pattern and complete the 150 minutes of walking each week.

It is also important to write down and track what you eat and how often you work out; this is a form of self-discipline and responsibility.

You need to decide what behavior best reflects your goals and values. This process requires introspection and self-analysis, and is most effective when tied to written expression. I highly recommend taking the time to write out your goals, dreams and ambitions. Even better, write out a personal mission statement.

Self-discipline factors upon conscious awareness as to both what you are doing and what you are not doing.

Think about If you aren’t aware your behavior is undisciplined, how will you know to act otherwise?

As you begin to build self-discipline, you may catch yourself being in the act of being undisciplined ie: biting your nails, missing your 150 minutes of walking, eating a piece of cake or checking your email constantly.

Developing self-discipline takes time, and the key with self-discipline is your awareness of your undisciplined behavior.

With time this awareness will come earlier, meaning rather than catching yourself in the act of being undisciplined you will have awareness before you act in this way.

This gives you the opportunity to make a decision that is in better alignment with your goals and values.

Once you have your written goals it is not enough to simply write them out.

You must make a self conscious commitment to them. Otherwise when your alarm clock goes off at 5am you will see no harm in hitting the snooze button for “just another 5 minutes….” Or, when initial rush of enthusiasm has faded away from a project you will struggle to see it through to completion.

If you struggle with commitment, start by making a conscious decision to follow through on what you say you’re going to do – both when you said you would do it and how you said you would do it.

Then, I highly recommend putting in place a system to track these commitments.

There is a saying, “What gets measured gets improved”.

Don’t pretend something is easy for you to do when it is in fact very difficult or painful.

Instead, find the courage to face this pain and difficulty.

As you begin to accumulate small private victories, your self-confidence will grow and the courage that underpins self-discipline will grow inside you. In time self-discipline will come more naturally.

Self-talk is often harmful, but it can also be extremely beneficial if you have control of it.

When you find yourself being tested, I suggest you talk to yourself, encourage yourself and reassure yourself.

After all, it is self-talk that has the ability to remind you of your goals, call up courage, reinforce your commitment and keep you conscious of the task at hand.

You will find your self-discipline being tested, when it is always recall the following quote:

 “The price of discipline is always less than the pain of regret”.

Burn this quote into your memory write it down and display in the kitchen, and recall in whenever you find yourself being tested. It may help change your life.

Drink water or plain unsweetened and non milk tea daily make this your only beverage until you have achieved your weight loss goals.

No type of soda, regardless of how many or how few calories it has, is ever a good choice.

However, by following healthy habits on a regular basis, you’ll be able to enjoy the odd soda after you have achieved your goals without much impact to your health or weight, and when you do, you might as well enjoy the real thing! Because now you have earned the reward.

CHANGE YOUR LIFE STARTING RIGHT NOW!

Free diet book recipes

Breakfast

Delicious Peach Crapes

Ingredients

2 eggs
1 peach

Equal pinches:
Cinnamon
Nutmeg

Directions

Chop peach into small pieces. Cook with Equal and spices until tender and syrupy. Scramble eggs. Fry
in pan large enough to make a thin layer. After cooked, add some of the peach mixture over the top.

Morning Delight

Ingredients

6 oz. cottage cheese (1 %)
12 whole strawberries, sliced
1 slice of diet bread (toasted)

Spread toast with cottage cheese; broil until bubbly and barely brown. Top with strawberries.

Toast le-Paris

Ingredients

2 eggs
2 tbsp. skim milk
2 slice diet bread
Dash of artificial sweetener, cinnamon, and
nutmeg
12 small strawberries (sliced)

Beat egg, milk, spices and artificial sweetener. Dip sliced diet bread. Fry in a non-stick pan lightly coated with Pam. Top with strawberries.

Omelette

Ingredients

2 large eggs
1/2 cup sliced mushrooms
1/2 zucchini (cut in thin strips)

 

Separate egg white and yolk. Beat whites until stiff, beat yolks until frothy. Add vegetables to yolks; fold whites into yolk mixture. Pour into a warm non-stick pan lightly coated with Pam. Cook over medium heat for 10 minutes. Remove to shallow baking dish and bake at 300 degrees for 20 minutes or until golden brown.

Crepes Golden

Ingredients

1 package Pancake Mix
2 oz. (1/4 cup) water
1/2 egg, beaten
1 oz. (1/8 cup) skim milk

 

Combine Pancake Mix package with water, per directions.

Beat one egg, and add 1/2 egg mixture to pancake batter. Stir well.

Add 1/8 cup skim milk, mix.

The mixture should deflate once you add the egg. If it takes a little time, just mix a little more.

Heat a non-stick pan to medium (coat with Canola Gourmet Mist, at desired) heat. You want the batter to start cooking as it hits the pan, but not totally cook (if heat is TOO high, you cannot control how the thinness of the crepe)

As you pour the mixture into the pre-heated pan, rotate the pan (this is how you get a very thin crepe).

Flip the crepe when the sides are cooked and start to curl.

Both sides should be golden brown.

NOTE: if you have a crepe pan, use it!

Makes 3, 8-inch crepes or 4, 6-inch crepes per serving.

STIR the batter each time before pouring into pan (if you don't, the egg rises and your last crepe will be more like a pancake!)

Great for breakfast with a fruit filling, or for using as a wrap for other meals (think chicken, steak or fish with veggies and a protein supplement soup for sauce; or Sloppy Joe and vegetables tucked inside the crepes).

Daily Main Meals

Breaded fish

Ingredients

8 oz. orange roughy
2 slices Melba toast
Juice of 1/2 fresh lemon
Salt & pepper
Crushed rosemary

 

Crush Melba toast into fine crumbs; season with Morton Light sprinkle of Salt, pepper and a pinch of rosemary. Dry fish fillet with a paper towel and brush with lemon juice. Roll in seasoned breadcrumbs. Broil until browned or until fish flakes with a fork.

French Beef Dip

Ingredients

5 1/2 oz. strips of rump roast beef
1 slice of bread cut into 5 strips
1 pkg. Beef soup supplement

 

Roll beef into bread, dip into soup supplement.

Crab Stuffed Tomato

Ingredients

7 oz. crabmeat
1 small tomato
1/4 cup diced celery
1/4 cup diced green onion
1 tbsp. apple cider vinegar
1/2 tbsp. fresh lemon juice
2 lettuce leaves

 

Cut tops off tomato, scoop center. Dice center section, combine lemon juice, celery, onion and tomato bits. Mix in dressing and crabmeat, stuff tomato with mixture and serve on lettuce leaves.

Sweet and Sour Chicken

Ingredients

8 oz. chicken breast (skinned and boned)
1 cup raw chopped cabbage
Juice of 1/2 fresh lemon
Several drops of artificial sweetener
Salt and pepper to your taste

 

Combine all ingredients and simmer gently in covered pan for 30 minutes.

Meat Loaf

Ingredients

5 1/2 oz. ground sirloin
2 slices Melba toast, crumbled
1 stalk celery, chopped
Onion, garlic powder to taste
1 pkg. cream of mushroom soup supplement
4 oz. water

 

Mix soup supplement with all ingredients. Mold into baking dish. Bake at 350 until done.

Shrimp Creole

Ingredients

7 oz. fresh shrimp
1/4 clove of garlic, minced
Juice of 1/2 fresh lemon
1 prepared cream of tomato soup supplement

 

Saute shrimp and garlic in heated non-stick pan lightly coated with Pam. Add soup supplement and lemon juice, simmer 10 minutes.

Cream of Chicken Toast

Ingredients

8 oz. of chicken breast, (cooked, diced)
2 servings of veggies
1 pkg. cream of chicken soup supplement

 

Add 4 oz. of boiling water to soup supplement. Add remaining ingredients and serve over diet bread toast.

Chinese Chicken

Ingredients

8 oz. chicken breast (skinned, boned and cut
into thin strips)
1 cup fresh bean sprouts
Dash of Morton Lite Salt
1/8 tsp. onion powder

 

Stir fry all ingredients in a non-stick pan lightly coated with Pam until chicken is tender.

Baked Chicken Casserole

Ingredients

8 oz. chicken breast
1 cup raw vegetables (mushrooms or broccoli)
Garlic, paprika to taste
1 pkg. cream of chicken soup supplement
mix with 6-8 oz. water

 

Place seasoned chicken and raw veggies in small cooking bag. Pour mixed soup supplement over chicken and veggies. Close bag and place in baking dish. Puncture bag 3-4 times. Bake at 350 for 30 minutes or until done. Try cream of mushroom supplement for variety.

Chicken le’orange

Ingredients

8 oz. chicken breast (skinned and boned)
1 orange
1 cup sliced fresh mushrooms
1/2 tsp. ginger
1/4 cup water

 

Brown chicken on both sides in a non-stick pan lightly coated with Pam. Slice orange in half crosswise; slice one half into very thin slices and squeeze juice from remaining half onto chicken breast. Cover and simmer over low heat for 35 minutes.

Baked Fish

Ingredients

8 oz. fish
Paprika, onion powder, pepper to taste

 

Sprinkle fish with seasonings. Wrap in foil and bake for 25 minutes at 350 degrees. For variation, include 1 cup sliced or chopped raw vegetable in foil with fish. Season and broil 10 minutes or until fish flakes with a fork.

Chicken Curry

Ingredients

8 oz. chicken breast (skinned, sliced in thin
strips)
5 raw green onion (cut into 1 inch pieces)
3/4 cup fresh pineapple chunks
1/2 tsp. curry powder (more or less to taste)
Dash of garlic powder and pepper
1/4 cup water

 

Sauté chicken and onion in a non-stick pan lightly coated with Pam until tender and lightly browned. Add pineapple, seasonings and water. Cover and simmer over low heat for 20 minutes.

Scampi

Ingredients

7 oz. large shrimp
Dash of Morton Lite Salt
1/2 garlic clove (crushed)
1 tbsp. parsley
1/4 tsp. grated lemon peel
1 tsp. fresh lemon juice
1/4 lemon wedge

 

Preheat oven to 375 degrees and clean, shell and de-tail shrimp. De-vein and wash under running water and drain on paper towels. Spray dish well with Pam. Heat and add a little Salt, garlic, and half of parsley. Mix well; arrange shrimp in single layer in dish. Bake uncovered 5 minutes; turning shrimp, sprinkle with lemon peel, lemon juice, and remaining parsley. Bake 8-10 minutes or just until tender.

Beef kababs

Ingredients

5 1/2 oz. cubed sirloin
1/2 small tomato
1/2 cup mushrooms
1/2 med. green pepper
1 pkg. of cream of mushroom soup supplement
4 oz. water
Pinch of salt, pepper, and celery powder

 

Slice veggies into quarters, prepare supplement with added spices. Marinate beef and veggies for 2 hours before broiling and grilling.

Swiss Steak Veal

Ingredients

6 oz. trimmed veal
1 cup of raw mushrooms, chopped
1/4 bay leaf
1/4 tsp. garlic powder
Dash of thyme, salt & pepper

 

Brown veal on both sides in a non-stick pan lightly coated with unflavored Pam. Add remaining ingredients and simmer covered for 30 minutes or enclose in foil and bake at 350 for one hour.

Chop Suey

Ingredients

8 oz. chicken breast
1/4 cup bean sprouts
1/4 cup mushrooms
1/2 stalk sliced celery
1 pkg. cream of mushroom soup or chicken soup
supplement 4 oz. water (to prepare supplement)

 

Stir-fry bean sprouts, mushroom and celery in Teflon pan sprayed with Pam. Add diced chicken breast and brown. Mix in prepared supplement and enjoy.

Breaded Chicken

Ingredients

8 oz. chicken breast
2 Akmak crackers, crushed
1 pkg. cream of chicken soup supplement

 

Moisten chicken with water and roll in cracker soup supplement mixture. Bake at 350 for 30 minutes.

Waldorf Salad

Ingredients

1 pkg. vanilla shake supplement,
7 oz. turkey breast cooked
1 small apple (cut into bite sized chunks)

 

Combine all ingredients, serve on bed of lettuce. For variety try tuna, chicken, grapes or apple.

Chicken Salad

Ingredients

8 oz. chicken breast, cooked
1 cup lettuce
1 apple, diced or cubed
1/2 cup fresh mushrooms, sliced
1 tsp. lite mayonnaise

 

Mix all ingredients together.

Taco Salad

Ingredients

5 1/2 oz. beef of choice
1/2 cup lettuce
1/2 tomato (cut up)
Dash of onion powder
Oregano, Morton Lite Salt and pepper
1 pkg. Italian Fat-Free Low Carb Dressing

 

Mix all ingredients together.

Eggplant Parmigiana

Ingredients

1 beaten egg
4 oz. cottage cheese (1% Fat)
1 cup eggplant, peeled and cut crosswise
1/2 lg. breadstick, crushed
1 small tomato
Minced, dried onion
Garlic powder
Dash dried parsley flakes
Dash Morton Lite Salt
Dash oregano
Dash pepper
Dash bay leaf

 

Cook tomato and 1/2 cup water, dried onion, garlic powder, parsley flakes, Morton Lite Salt, oregano, pepper and bay leaf to make a tomato sauce. Dip eggplant slice in egg, then bread crumbs. Brown in pan sprayed with Pam. Place half of eggplant (single layer) in baking dish, cutting slices to fit. Top with half of tomato sauce. Repeat layers. Top with cottage cheese. Bake uncovered in a 400 degree oven for 15 to 20 minutes or until hot.

Broccoli and Cheese Casserole

Ingredients

6 oz. cottage cheese (1% Fat)
1 cup broccoli
1 pkg. cream of chicken soup supplement
5 oz. water

 

Boil broccoli until tender, combine all ingredients. Pour prepared supplement over mixture and bake for 15 minutes at 350.

Green Bean Dip

Ingredients

1 cup fresh green beans
1 slice of diet bread
1 pkg. cream of mushroom soup supplement

 

Roll beans in bread, dip into soup.

Fat Burn Chili

Ingredients

5 1/2 oz. ground sirloin
1 tomato
1/8 tsp. minced onion or onion powder
1/4 cup water
Chili powder to taste
Garlic powder to taste

 

Brown meat and drain. Chop tomato or puree in blender. Combine all ingredients and simmer.

Beef Stew

Ingredients

5 1/2 oz. cut cubes of beef
1 cup raw green beans
1 pkg. cream of mushroom
Lite salt and pepper to taste

 

Mix soup with water, brown beef in non-stick pan. Add beef and green beans with soup and seasonings. Simmer 10-15 minutes.

Tomato Soup

Ingredients

4-6 oz. water
1 pkg. cream of mushroom soup supplement
Oregano, basil, pepper, onion, garlic powder to your taste
1 small tomato, peeled

1 slice of bread to dip

 

Combine ingredients and simmer over low heat for 10 minutes.

Turkey Delight

Ingredients

5 oz. turkey, skinned & ground
1 or 2 tomatoes, chopped
1 slice of diet bread, crushed
Poultry seasoning & MLS

 

Mix and bake for 1 hour to 1 hour 15 min. at 350.

Breaded Turkey

Ingredients

5 oz. turkey breast, skinned
1 Akmak cracker, crushed
1 t. parsley
Dash of MLS, garlic powder & pepper
1 cream of chicken supplement
4 oz. Water

 

Preheat oven to 350. Mix Akmak & seasonings then mix supplement mixture. Then roll turkey in Akmak mixture. Bake for 30 min. Baste with remaining liquid, turn & bake another 30 min.

Baked Potato

Ingredients

1 baked potato
2 oz. 1% cottage cheese
MLS, pepper, paprika to taste

 

Place cottage cheese in blender. Add to inside of potato, then add seasonings.

Evening Meal Desserts

Rice Pudding

Ingredients

1 pkg. vanilla shake supplement
1 rice cake
1 tsp. vanilla extract
2 pkgs. Equal or Splenda
6 oz. water
Cinnamon

 

Dissolve crushed rice cake in water. Add vanilla and artificial sweetener. Then add the pkg. of vanilla shake supplement. Place in custard cups and sprinkle the top with cinnamon. Refrigerate overnight.

Apple Custard

Ingredients

Combine in blender the following:
1 egg
4 oz. cottage cheese (1 %)
1 slice lite bread
1 pkg. Splenda
1/4 tsp. of nutmeg and cinnamon each
1/8 cup diet, ginger ale
1 prepared vanilla pudding supplement

 

Dice 1 Granny Smith apple into a small baking dish that has been sprayed with Pam. Pour mixture over apple and bake at 350 for 20 minutes.

Creamsicles

Ingredients

1 pkg. French vanilla shake supplement
12 oz. orange diet soda

 

Whip in blender and freeze or chill in separate containers

Baked Apple

Ingredients

1 apple (cored, and score top of skin)
1/2 tsp. cinnamon
2 tsp. fresh lemon juice

 

Fill apple cavity with Apple, Equal, spice and lemon juice. Wrap in aluminum foil. Bake 30 minutes or until tender.

Chilled Cheesecake

Ingredients

1 pkg. lemon supplement
1 pkg. vanilla pudding supplement
8 oz. water

 

Blend together and chill 1 hour.

Chocolate Covered Apple

Ingredients

1 pkg. chocolate pudding supplement
1 Apple sliced into segments

 

Mix pudding as directed. Dip segments into chocolate mix and place on wax paper. Chill for 1 hour.

Berry Shake

Ingredients

12 small frozen strawberries
3/4 cup diet strawberry or raspberry soda
2 large ice cubes

 

Combine in a blender just until frozen berries and ice are finely crushed.

Chocolate Shake

Ingredients

3 oz. diet chocolate cream soda
1 packet of chocolate shake supplement
3 oz. water

 

Mix together well in blender.

Mocha Espresso

Ingredients

4 oz. hot coffee
1 Chocolate Shake Supplement
4 oz. water

Mix supplement with water. water. Next, pour mixture into coffee. For a cold beverage pour over ice.

Vanilla Cooler

Ingredients

1 pkg. vanilla supplement
8 oz. diet ginger ale
2 cubes of ice

 

Mix together well in blender.

Mock Sherbet Shake

Ingredients

1 packet Lemon Chiffon Pudding Supplement
1 serving Frozen Peaches
8 oz Water
2 packets Splenda
1/2 tsp Cherry Extract

 

Mix all ingredients in blender.

Fruit Tea

Ingredients

1-2 tea bags
1 orange
1 cup boiling water
1-2 cups cold water
1 Equal
Pinch of allspice, cinnamon, and cloves.

 

Add tea bags to boiling water; remove bags when tea is proper strength. Add rest of ingredients. Makes 2-3 cups. May be served over ice. Serve hot using all boiling water.

ONE STEP AT A TIME

 USE THIS BOOK

 YOU CAN DO IT

 JUST BELIEVE AND IT WILL HAPPEN

CHANGE YOUR LIFE STARTING RIGHT NOW!