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Breakfast
Every day for breakfast scramble
two eggs with two egg whites.
Add ½ cup to 1 cup of any of the
following vegetables: mushrooms,
spinach, summer squash, onions,
or broccoli.
Sprinkle with two tablespoons
low fat cheese.
Lunch
Day One: One can, packed in
water, tuna fish, mixed with
nonfat mayonnaise, chopped
celery and chopped dill pickle.
Serve on 2 cups mixed salad
greens. If you don't care for
tuna fish, use cooked shrimp,
crab, fresh or canned salmon.
Don't use imitation Krab, it has
added sugar.
Day Two: Chicken salad made with
the meat from one small chicken
breast, chopped cucumbers,
scallions, a squeeze of lemon,
and one tablespoon nonfat
dressing. Serve on 1 cup of
salad greens, surrounded with ½
cup cooked string beans and a
few cherry tomatoes.
Day Three: Fresh chopped
vegetable salad. One cup of your
choice of chopped fresh
vegetables served on a bed of
sliced tomatoes and avocados.
Squeeze half a lime over all.
Add a pinch of chili peppers to
the chopped vegetables for a
little pizzazz.
Dinners: One small serving of
fish or chicken, that's about 4
ounces. Large salad with nonfat
dressing, steamed vegetables
like string beans, asparagus,
artichokes, spinach, chard, or
other leafy greens. Use a
variety of herbs and spices to
season the fish or chicken and
vegetables. For example use
garlic, soy sauce, and ginger
for an oriental twist. Cumin,
chili flakes, and cilantro lend
a Mexican flavor. Basil,
oregano, and garlic is
reminiscent of Italy. Boost the
flavor with lemon or lime juice.
Drink two full glasses of water
between breakfast, lunch, dinner
and bedtime. No coffee or tea.
No alcoholic beverages. Limit
diet sodas to no more than two
cans a day. If you're thirsty
drink more water.
Stay away from sugar, bread,
fruit, starches, and dairy
products. Don't eat starchy or
sweet vegetables like peas,
corn, beans, carrots, sweet
potatoes, white potatoes. Don't
eat after 7 PM.
Limit this diet to three days. |
