These meal plans are examples rather than prescriptions. Follow them to the letter, or just use them for models of the kind of meals you want to eat. You will notice that the portion sizes are flexible. You want to learn for yourself how much of these foods you need to eat in order to be satisfied. And that is the goal. Deprivation and starving yourself do not work in developing a sustainable eating pattern and a healthy weight. You will also note that there are no calorie levels or listing of nutrient composition of the meals. You don’t eat calories. You don’t eat nutrients. You eat foods, delicious, whole foods. This is a much more positive and enjoyable way to approach healthy eating and healthy weight.
(Recipes found in this book are marked with*.)
Day 1
Breakfast
• 1 or 2 eggs, scrambled
• 1 ounce sliced cooked lean meat, poultry, or fish
• 4 to 6 fluid ounces vegetable juice
• Coffee or tea with a little milk, if needed; or water
Midmorning snack
• 1 ounce light cheese
• 8 baby carrots
• Coffee, tea, or water
Lunch
• 4 ounces tuna on a mixed salad with Vinaigrette*
• Sliced cucumbers
• Water with sliced lemon
Afternoon or before-dinner snack
• 4 ounces light yogurt (Greek or regular)
• Dinner
• Pollo alla Griglio*
• 1 cup broccoli
• Water with lemon slices
Day 2
Breakfast
• 1 or 2 hard-boiled eggs
• 8 fresh cherry tomatoes, or 4 to 6 fluid ounces vegetable juice
Midmorning snack
• Cucumber slices
• 1 ounce light cheese
Lunch
• 1 or 2 roll-ups: 1 slice light cheese, 2 ounces sliced turkey breast, and 1 slice tomato rolled up in 1 lettuce leaf
• ½ cup Italian Coleslaw*
• Additional raw veggies, if desired
• Water with orange slices
Afternoon or before-dinner snack
• Small handful of nuts
• Baby carrots
• 3 ounces roast beef
• Sautéed carrots and onions: In a large skillet, heat 2 tablespoons olive oil over medium heat. Add 1 sliced medium onion and sauté for about 5 minutes or until translucent. Add 2 cups sliced carrots and sauté until desired softness, reducing the heat under the pan as needed to avoid burning. Add 1 thin pat of butter at the end. Serve on top of roast beef for additional flavor.
• Mixed salad with Italian Dressing*
• Water with sliced lemon
Day 3
Breakfast
• 2 to 3 ounces lox (smoked salmon) topped with 1 tablespoon cream cheese or a 1-ounce slice Swiss cheese
• Tomato slices
• Onion slices (if desired)
• Coffee or tea with a little milk if needed
Midmorning snack
• 4 ounces light yogurt
• 20 almonds
Lunch
• Cold cooked skinless chicken breast, with a mixed salad and Vinaigrette*
• Additional raw veggies per your preference
• Water with lime slices
Afternoon or before-dinner snack
• 1 ounce light cheese
• Handful of grape or cherry tomatoes
Dinner
• Hamburger (no bun)
• Grilled onions
• Mixed salad
• 1 cup broccoli
• Water with lime
Day 4
Breakfast
• 1 to 2 ounces sliced turkey with 1 slice light Swiss cheese
• 4 to 6 fluid ounces tomato juice
• Coffee or tea with a small amount of milk, if needed
Midmorning snack
• Raw celery and carrots sticks to dip into 2 tablespoons peanut butter
Lunch
• Large mixed salad topped with grilled chicken and 1 ounce pine nuts
• Water with orange slices
Afternoon or before-dinner snack
• Red or orange bell pepper strips to dip into ¼ cup guacamole
• 3 to 4 ounces poached salmon
• Steamed asparagus
• Mixed salad with Vinaigrette*
• Water with lemon slices
Day 5
Breakfast
• Quick mini omelet: Put a mini pat (about 1 teaspoon) of butter in the bottom of a small microwave-safe dish. Add 1 or 2 eggs and mix well. Microwave on high for 1½ minutes (or less, if you prefer a less firm omelet). Sprinkle with some cheese.
• Cherry tomatoes or diced tomatoes, inside or on top of the omelet
• Coffee or tea with a small amount of milk, if needed
Midmorning snack
• Cucumber slices to dip into 2 ounces hummus
Lunch
• 1 or 2 roll-ups: about 1 ounce sliced provolone cheese and 1 to 2 ounces sliced lean roast beef, rolled up in 1 lettuce leaf.
• Italian Coleslaw*
• Sliced tomato
• Water with lemon
Afternoon or before-dinner snack
• 4 ounces light yogurt
• 10 cashews
Dinner
• ¼ store-bought rotisserie chicken
• 1 cup cooked frozen mixed broccoli, cauliflower, and carrots
• Mixed salad with Vinaigrette*
• Water with orange slices
Note: This is a great meal when you don’t have much time, but still want to put a hot meal on the table. While you are at the store picking up the chicken, hit the salad bar to get a mix of lettuces and toppings for your salad.
Day 6
Breakfast
• 1 or 2 hard-boiled eggs
• 1 ounce lox (smoked salmon)
• Tomato and cucumber slices
• Coffee or tea, with milk if needed
Midmorning snack
• 4 ounces light yogurt
• 10 to 15 cashews
Lunch
Afternoon or before-dinner snack
• 1 ounce light cheese
• 20 walnuts
Dinner
• Sautéed Chicken with Tomatoes over Haricots Verts*
• Mixed side salad with Lemon Vinaigrette*
• Water with lime
Day 7
Breakfast
• 1 hard-boiled egg
• 1 to 2 ounces sliced turkey
• 4 to 6 fluid ounces tomato juice or a vegetable high in vitamin C
Midmorning snack
• 2 ounces hummus
• 8 celery sticks
Lunch
• 1 or 2 roll-ups: 1 slice Swiss cheese and 2 ounces lean roast beef, topped with grated carrots or other raw vegetables, rolled up in a lettuce leaf
• Italian Coleslaw*
• Tomatoes
• Water with orange slices
Afternoon or before-dinner snack
• 4 ounces light cottage cheese
• 10 baby carrots
Dinner
• Moroccan Cauliflower Pizza*
• Large side salad with Dijon Vinaigrette*
• Water with lemon slices
Drink mostly unsweetened beverages, including coffee or tea, preferably with your meals or snacks. Caffeine causes your liver to pump out a little sugar, which could increase hunger if you don’t have something to eat at the same time. Water is obviously a great choice. If you prefer it to be a little flavored, you can put some lemon, orange, lime, or cucumber slices in it. This is a nice way to satisfy your sweet tooth without provoking cravings. Just don’t eat the fruit during this jump-start phase. And no alcohol until you’ve moved on to the full program. Please see the beverage section on here in chapter 10 for more discussion on beverages.
You can translate any of those meals into restaurant or even fast-food meals.
Breakfast
• Choose eggs, lean meats, and sliced veggies (if available)
• Order burgers, grilled chicken, or other sandwiches. Skip the bun or bread.
• Have a side salad or have a big salad with protein-rich toppings
Dinner
• Salad
• Meat, fish, poultry, or beans
• Double-veggie side dish
• Leave before dessert!
Snacks
• Yogurt or cheese, nuts, raw veggies, guacamole or hummus with raw veggies