| Day |
Breakfast
grain,
protien, fruit |
Lunch
protein, cooked
vegetable, raw vegetable
(salad)
fat (dressing) |
Dinner
protein, cooked
vegetable, raw
vegetable
(salad)
fat (dressing) |
| 1 |
1oz Oatmeal (2/3 cup
water) |
4oz chicken |
4oz salmon |
|
8oz nonfat plain yogurt |
6oz green beans |
6oz zucchini |
|
6oz blueberries |
8oz salad |
8oz salad |
|
|
2tbl dressing |
2tbl dressing |
|
Nothing in between meals
except water, hot de
cafe coffee or tea,
sugar free caffeine free
soda, no gum, no
artificial sweeteners. |
|
|
| Day |
Breakfast |
Lunch |
Dinner |
| 2 |
1oz oat bran |
4oz tuna fish |
4oz ground beef |
|
4oz cottage cheese |
6oz broccoli |
6oz roasted carrots |
|
6oz peaches (fresh or
frozen) |
8oz salad |
8oz salad |
|
|
2tbl dressing |
2tbl dressing |
|
Nothing in between meals
except water, hot de
cafe coffee or tea,
sugar free caffeine free
soda, no gum, no
artificial sweeteners. |
|
|
| Day |
Breakfast |
Lunch |
Dinner |
| 3 |
2 eggs |
4oz chicken |
4oz shrimp |
|
1oz oatmeal |
6oz spinach |
6oz roasted eggplant |
|
1 banana |
8oz salad |
8oz salad |
|
|
2tbl dressing |
2tbl dressing |
|
Nothing in between meals
except water, hot de
cafe coffee or tea,
sugar free caffeine free
soda, no gum, no
artificial sweeteners. |
|
|
| Day |
Breakfast |
Lunch |
Dinner |
| 4 |
1oz oatmeal |
4oz turkey |
4oz pork loin |
|
8oz yogurt |
6oz spaghetti squash |
6oz Brussels sprouts |
|
6oz grapefruit |
8oz salad |
8oz salad |
|
|
2tbl dressing |
2tbl dressing |
|
Nothing in between meals
except water, hot de
cafe coffee or tea,
sugar free caffeine free
soda, no gum, no
artificial sweeteners. |
|
|
| Day |
Breakfast |
Lunch |
Dinner |
| 5 |
1oz farina |
4oz
nonfat cottage
cheese |
4oz beef
(roast or
steak) |
|
1/2 cup egg beaters |
6oz okra |
6oz cauliflower |
|
6oz apple |
8oz salad |
8oz salad |
|
|
2tbl dressing |
2tbl dressing |
|
Nothing in between meals
except water, hot de
cafe coffee or tea,
sugar free caffeine free
soda, no gum, no
artificial sweeteners. |
|
|
| Day |
Breakfast |
Lunch |
Dinner |
| 6 |
1oz cream of wheat |
2oz cheese |
4oz lobster tail |
|
8oz yogurt |
6oz turnips |
6oz butter squash |
|
6oz strawberries |
8oz salad |
8oz salad |
|
|
2tbl dressing |
2tbl dressing |
|
Nothing in between meals
except water, hot de
cafe coffee or tea,
sugar free caffeine free
soda, no gum, no
artificial sweeteners. |
|
|
| Day |
Breakfast |
Lunch |
Dinner |
| 7 |
1oz oatmeal |
4oz pork |
4oz lamb |
|
2 eggs |
6oz broccoli |
6oz egg plant |
|
6oz orange |
8oz salad |
8oz salad |
|
|
2tbl dressing |
2tbl dressing |
|
Nothing in between meals
except water, hot de
cafe coffee or tea,
sugar free caffeine free
soda, no gum, no
artificial sweeteners. |
|
|
|
|
|
|
|
|
|
|
|
Follow sample menu until
your goal weight is
reached. Be sure to vary
your choices to ad
variety. |
Eat every 4-6 hours
(except dinner and
breakfast) |
Weigh all your meals
on a digital food scale . |
|
Once goal weight is
reached add 6oz grain to
lunch and dinner, one
serving fruit to dinner,
and 8oz nonfat milk to
breakfast and lunch. |
This plan contains no
caffeine, no flour, and
no sugar. |
|
|
|
|
|
