Week One

Exercise for the Day Breakfast Lunch Afternoon Snack Dinner Evening Snack
Aerobics *3 to 4 ounces smoked *4 to 6 ounce broiled *2 ounces sliced turkey *4 to 6 ounces broiled *1 hard-boiled egg
Nova Scotia salmon turkey burger (no bun) or chicken breast salmon *3 celery sticks
*½ cup slow-cooked *Lettuce and tomato *4 hazelnuts *1 cup lentil soup *3 red bell pepper strips
oatmeal with 2 *½ cup of three-bean *4 celery sticks *Tossed green salad
tablespoons blueberries salad dressed with olive oil
*1 teaspoon slivered *Green tea or water and lemon juice
almonds *½ cup steamed
*Green tea or water spinach
Day 1 *Green tea or water
Weight Training *Omelet made with 2-3 *3 to 6 ounces smoked *½ cup cottage cheese *4 to 6 ounces baked *2 ounces sliced turkey
egg whites and one yolk or grilled salmon *4 small black olives or grilled halibut breast
*Sliced tomato *Green salad with *4 endive spears *1 cup Chicken- *6 whole almonds
*½ cup blueberries tomatoes, cucumbers, Vegetable Soup *2 inch wedge of
*Green tea or water red onion and 2 *Salad of romaine honeydew melon
tablespoons chickpeas; lettuce, chopped
dress with olive oil, avocado, tomato, green
lemon juice and garlic onion and celery; dress
*Green tea or water with
olive oil and lemon
Day 2 juice
Aerobics *2 slices turkey bacon *3 to 4 ounces canned *2 ounces sliced turkey
*4 to 6 ounces broiled *2 ounces grilled chicken
*6 ounces plain yogurt water packed tuna breast filet of salmon (make 8 breast
*½ cup strawberries *1 cup sliced tomato and *4 almonds ounces and save 2 *¼ cup raw cauliflower
*3 hazelnuts cucumbers *1 small pear ounces for tomorrow’s *4 black olives
*Green tea or water *½ cup bean salad bedtime snack!)
*Green tea or water *¼ cup green beans
*Spinach salad with
mushrooms, slice of
red onion and ¼ cup
chickpeas; dress with
olive oil and lemon
Day 3 juice
Weight Training *2 slices of turkey bacon *4 ounces grilled *2 ounces sliced turkey *6 ounces broiled filet *2 ounces salmon
*2 poached egg whites chicken salad (with fresh breast of sole or cod *2 tablespoons bean
and one yolk dill, chopped red onion, *4 cherry tomatoes *8 oven-Roasted salad
*½ cup slow-cooked garlic and olive oil) *4 almonds Brussels sprouts with
oatmeal *½ cup steamed broccoli Apples
*½ cup blueberries *½ cup strawberries *Romaine lettuce salad
*Green tea or water *Green tea or water with 2 ounces
chickpeas; dress with
olive oil, garlic and
Day 4 lemon juice
Aerobics *4 ounces smoked salmon *4 ounces salmon salad *2 ounces sliced turkey *1 roasted chicken *2 ounces cold filet of
*½ cup slow-cooked (finely cubed salmon filet breast breast (remove skin) sole or cod
oatmeal seasoned with or canned salmon; dress *½ cup strawberries *½ cup grilled zucchini *3 macadamia nuts
cinnamon with lemon juice, olive oil *4 hazelnuts *½ cup Three Bean *3 cherry tomatoes
*2 teaspoons chopped and dill) Salad
almonds *A few leaves of romaine *Green tea or water
*2 inch wedge of lettuce
cantaloupe *½ cup lentil soup
*Green tea or water *Green tea or water
Day 5
Weight training *Omelet of 2-3 egg whites *4 to 6 ounces broiled *1 hard-broiled egg *4 to 6 ounces grilled *2 ounces sliced turkey
and 1 yolk with a few salmon *½ cup sliced halibut or chicken breast
sliced mushrooms and a *Caesar salad without strawberries *Tossed Greek salad *4 macadamia nuts
little spinach croutons *3 almonds made with romaine *Small peach or
*2 slices of turkey bacon *½ apple lettuce, 3 black olives, nectarine
*2 inch wedge of *Green tea or water 1 ounce feta cheese, ½
honeydew melon cucumber, 4 cherry
*Green tea or water tomatoes; dress with
olive oil, lemon juice
and a dash of
oregano,mix to taste
*Steamed or grilled
asparagus
*2 inch wedge
Day 6 cantaloupe
Relaxation/ Meditation *3 to 6 ounces broiled *Crabmeat salad made *½ cup cottage cheese *Grilled chicken breast *2 ounces sliced turkey
salmon with a 6-ounce can of *4 almonds *¾ cup roasted or breast
*½ cup slow-cooked crabmeat, 1 chopped *1 apple sautéed mushrooms *3 olives
oatmeal scallion, 1 chopped and sautéed zucchini *1 pear
*2-inch wedge of celery rib; dress with ¼ or squash
cantaloupe cup yogurt, juice of ½ *Romaine lettuce
*Green tea or water lemon; serve inside ½ salad, sliced tomatoes,
avocado fresh basil with 1 ounce
*1 cup strawberries grated Parmesan
*Green tea or water cheese;
dress with olive oil and
lemon juice, mixed to
taste
Day 7 *½ cup fresh berries
 Week Two
Exercise for the Day Breakfast Lunch Afternoon Snack Dinner Evening Snack
Aerobics *2 slices of turkey bacon *3 to 4 ounces canned *2 ounces smoked *6 ounces Scallops *2 ounces sliced turkey
*½ cup cottage cheese water-packed tuna salmon with Garlic and Parsley breast
*½ blueberries *½ cup lentil soup *2-inch wedge *Mediterranean *4 green olives
*Green tea or water *Romaine lettuce salad cantaloupe Chopped Salad* with ½ *1 apple
topped with chopped cup chickpeas
tomato and red onions; *½ cup cooked green
dress with olive oil beans
and lemon juice *Green tea or water
Day 8 *Green tea or water
Weight training *Egg white omelet made *Scallop salad; dress *2 ounces smoked *6 ounces grilled *½ cup cottage cheese
with 2 – 3 egg whites and with olive oil, lemon salmon salmon *½ cup strawberries
one yolk (add a few juice, chopped red onion *4 black olives *½ cup black bean *4 macadamia nuts
mushrooms, if and dill *3 endive spears soup
desired) *½ cup three bean salad *Romaine salad
*½ cup slow-cooked *Green tea or water dressed with olive oil
oatmeal and lemon juice
*3 hazelnuts *½ cup berries
Day 9 *Green tea or water *Green tea and water
Aerobics *2 slices turkey bacon *4 to 6 ounces grilled *1 hard-boiled egg *6 ounces broiled *2 slices chicken or
*1 cup plain yogurt chicken *2-inch wedge flounder filet turkey breast
*½ cup strawberries *½ cup vegetable barley cantaloupe *Tricolor salad *4 macadamia nuts
*3 almonds soup *4 almonds (arugula, radicchio and *1 small peach
*Green tea or water *Large green salad with endive) with ½ cup
sliced tomatoes kidney beans or
*2-inch wedge soybeans;dress with
cantaloupe olive oil and lemon
juice
*Sautéed spinach
Day 10 *Green tea or water
Weight training *4 ounces smoked salmon *6 ounces canned *1 hard-boiled egg *6 ounces roasted *½ cup cottage cheese
*3 ounces plain yogurt crabmeat; dress with 1 *4 cherry tomatoes chicken breast *½ cup blueberries
*1 tomato slice tablespoon mayonnaise *4 macadamia nuts *½ cup Manhattan clam *4 hazelnuts
*¼ cantaloupe *½ cup lentil soup chowder
*Green tea or water *Large Romaine salad; *½ cup grilled eggplant
dress with olive oil and topped with sliced
lemon to taste tomato and 1
*Green tea or water tablespoon grated
Parmesan
cheese
Day 11 *Green tea or water
Aerobics *Scrambled eggs (3 eggs *3 to 5 ounces of *½ cup plain yogurt *6 ounces grilled *2 ounces tuna salad
whites and 1 yolk) with a chicken salad (cubed *½ cup blueberries salmon (water-packed tuna
little chopped onion and chicken breast, mix with *1 teaspoon chopped *Salad of romaine mixed with onion, celery,
green bell peppers chopped red onion and almonds lettuce, avocado and pepper, mustard and a
*2 slices turkey bacon celery, and dress with 1 tomato; dress with olive touch of mayonnaise, if
*2 inch wedge cantaloupe tablespoon olive oil and oil and lemon juice desired)
*Green tea or water lemon juice served on a *Grilled zucchini and *4 almonds
bed of Romaine lettuce) mushroom kebabs *1 pear
*Sliced tomatoes *Green tea or water
*1 cup Chicken-
Vegetable soup
Day 12 *Green tea or water
Aerobics *2 to 4 ounces smoked *Grilled Chicken breast *1 hard-boiled egg *6 ounces grilled *2 ounces sliced turkey
salmon *Green salad topped *2-inch wedge bluefin or albacore tuna breast
*½ cup plain yogurt with ½ cup white or navy cantaloupe steak *4 green olives
*1 tablespoon chopped beans *4 macadamia nuts *½ cup grilled zucchini, *4 cherry tomatoes
walnuts *Steamed asparagus eggplant, red onion or
*½ cup blueberries *Green tea or water green bell pepper
*Green tea or water lightly drizzled with
olive oil and sprinkled
with 1 tablespoon
Parmesan cheese
*Tomato salsa (use
fresh, if possible)
Day 13 *Green tea or water
Relaxation/ Mediation *Omelet made with 2-3 *3 to 4 ounces canned *1 slice turkey breast *4 large shrimp, grilled, *½ cup cottage cheese
egg whites, 1 yolk and a water-packed tuna *4 hazelnuts broiled or baked on *4 almonds
few sliced fresh *Romaine salad made *2-inch wedge skewers with *½ pear
mushrooms with ½ cup white beans, cantaloupe mushrooms, onions
*½ cup slow-cooked ¼ cup crumbled feta and cherry tomatoes
oatmeal cheese, 4 cherry *½ cup Black Bean
*1 teaspoon chopped tomatoes, and slice 1 soup
almonds slice red onion; dress *Romaine lettuce
*2-inch wedge cantaloupe with olive oil and lemon salad; dress with olive
*Green tea or water juice oil and lemon juice
Day 14 *Green tea or water *Green tea or water
 Week Three
Exercise for the Day Breakfast Lunch Afternoon Snack Dinner Evening Snack
Aerobics *3 to 4 ounces smoked *4 to 6 ounce broiled *2 ounces sliced turkey
*4 to 6 ounces broiled *1 hard-boiled egg
Nova Scotia salmon turkey burger (no bun) or chicken breast salmon *3 celery sticks
*½ cup slow-cooked *Lettuce and tomato *4 hazelnuts *1 cup lentil soup *3 red bell pepper strips
oatmeal with 2 *½ cup of three-bean *4 celery sticks *Tossed green salad
tablespoons blueberries salad ( dressed with olive oil
*1 teaspoon slivered *Green tea or water and lemon juice
almonds *½ cup steamed
*Green tea or water spinach
Day 15 *Green tea or water
Weight Training *Omelet made with 2-3 *3 to 6 ounces smoked *½ cup cottage cheese *4 to 6 ounces baked *2 ounces sliced turkey
egg whites and one yolk or grilled salmon *4 small black olives or grilled halibut breast
*Sliced tomato *Green salad with *4 endive spears *1 cup Chicken- *6 whole almonds
*½ cup blueberries tomatoes, cucumbers, Vegetable Soup *2 inch wedge of
*Green tea or water red onion and 2 *Salad of romaine honeydew melon
tablespoons chickpeas; lettuce, chopped
dress with olive oil, avocado, tomato, green
lemon juice and garlic onion and celery; dress
*Green tea or water with
olive oil and lemon
Day 16 juice
Aerobics *2 slices turkey bacon *3 to 4 ounces canned *2 ounces sliced turkey *4 to 6 ounces broiled *2 ounces grilled chicken
*6 ounces plain yogurt water packed tuna breast filet of salmon (make 8 breast
*½ cup strawberries *1 cup sliced tomato and *4 almonds ounces and save 2 *¼ cup raw cauliflower
*3 hazelnuts cucumbers *1 small pear ounces for tomorrow’s *4 black olives
*Green tea or water *½ cup bean salad bedtime snack!)
*Green tea or water *¼ cup green beans
*Spinach salad with
mushrooms, slice of
red onion and ¼ cup
chickpeas; dress with
olive oil and lemon
Day 17 juice
Weight Training *2 slices of turkey bacon *4 ounces grilled *2 ounces sliced turkey *6 ounces broiled filet *2 ounces salmon
*2 poached egg whites chicken salad (with fresh breast of sole or cod *2 tablespoons bean
and one yolk dill, chopped red onion, *4 cherry tomatoes *8 oven-Roasted salad
*½ cup slow-cooked garlic and olive oil) *4 almonds Brussels sprouts with
oatmeal *½ cup steamed broccoli Apples
*½ cup blueberries *½ cup strawberries *Romaine lettuce salad
*Green tea or water *Green tea or water with 2 ounces
chickpeas; dress with
olive oil, garlic and
Day 18 lemon juice
Aerobics *4 ounces smoked salmon *4 ounces salmon salad *2 ounces sliced turkey *1 roasted chicken *2 ounces cold filet of
*½ cup slow-cooked (finely cubed salmon filet breast breast (remove skin) sole or cod
oatmeal seasoned with or canned salmon; dress *½ cup strawberries *½ cup grilled zucchini *3 macadamia nuts
cinnamon with lemon juice, olive oil *4 hazelnuts *½ cup Three Bean *3 cherry tomatoes
*2 teaspoons chopped and dill) Salad
almonds *A few leaves of romaine *Green tea or water
*2 inch wedge of lettuce
cantaloupe *½ cup lentil soup
*Green tea or water *Green tea or water
Day 19
Weight training *Omelet of 2-3 egg whites *4 to 6 ounces broiled *1 hard-broiled egg *4 to 6 ounces grilled *2 ounces sliced turkey
and 1 yolk with a few salmon *½ cup sliced halibut or chicken breast
sliced mushrooms and a *Caesar salad without strawberries *Tossed Greek salad *4 macadamia nuts
little spinach croutons *3 almonds made with romaine *Small peach or
*2 slices of turkey bacon *½ apple lettuce, 3 black olives, nectarine
*2 inch wedge of *Green tea or water 1 ounce feta cheese, ½
honeydew melon cucumber, 4 cherry
*Green tea or water tomatoes; dress with
olive oil, lemon juice
and a dash of
oregano,mix to taste
*Steamed or grilled
asparagus
*2 inch wedge
Day 20 cantaloupe
Relaxation/ Meditation *3 to 6 ounces broiled *Crabmeat salad made *½ cup cottage cheese *Grilled chicken breast *2 ounces sliced turkey
salmon with a 6-ounce can of *4 almonds *¾ cup roasted or breast
*½ cup slow-cooked crabmeat, 1 chopped *1 apple sautéed mushrooms *3 olives
oatmeal scallion, 1 chopped and sautéed zucchini *1 pear
*2-inch wedge of celery rib; dress with ¼ or squash
cantaloupe cup yogurt, juice of ½ *Romaine lettuce
*Green tea or water lemon; serve inside ½ salad, sliced tomatoes,
avocado fresh basil with 1 ounce
*1 cup strawberries grated Parmesan
*Green tea or water cheese;
dress with olive oil and
lemon juice, mixed to
taste
Day 21 *½ cup fresh berries
 Week Four
Exercise for the Day Breakfast Lunch Afternoon Snack Dinner Evening Snack
Aerobics *2 slices of turkey bacon *3 to 4 ounces canned *2 ounces smoked *6 ounces Scallops *2 ounces sliced turkey
*½ cup cottage cheese water-packed tuna salmon with Garlic and Parsley breast
*½ blueberries *½ cup lentil soup *2-inch wedge *Mediterranean *4 green olives
*Green tea or water *Romaine lettuce salad cantaloupe Chopped Salad* with ½ *1 apple
topped with chopped cup chickpeas
tomato and red onions; *½ cup cooked green
dress with olive oil beans
and lemon juice *Green tea or water
Day 22 *Green tea or water
Weight training *Egg white omelet made *Scallop salad; dress *2 ounces smoked *6 ounces grilled *½ cup cottage cheese
with 2 – 3 egg whites and with olive oil, lemon salmon salmon *½ cup strawberries
one yolk (add a few juice, chopped red onion *4 black olives *½ cup black bean *4 macadamia nuts
mushrooms, if and dill *3 endive spears soup
desired) *½ cup three bean salad *Romaine salad
*½ cup slow-cooked *Green tea or water dressed with olive oil
oatmeal and lemon juice
*3 hazelnuts *½ cup berries
Day 23 *Green tea or water *Green tea and water
Aerobics *2 slices turkey bacon *4 to 6 ounces grilled *1 hard-boiled egg *6 ounces broiled *2 slices chicken or
*1 cup plain yogurt chicken *2-inch wedge flounder filet turkey breast
*½ cup strawberries *½ cup vegetable barley cantaloupe *Tricolor salad *4 macadamia nuts
*3 almonds soup *4 almonds (arugula, radicchio and *1 small peach
*Green tea or water *Large green salad with endive) with ½ cup
sliced tomatoes kidney beans or
*2-inch wedge soybeans;dress with
cantaloupe olive oil and lemon
juice
*Sautéed spinach
Day 24 *Green tea or water
Weight training *4 ounces smoked salmon *6 ounces canned *1 hard-boiled egg *6 ounces roasted *½ cup cottage cheese
*3 ounces plain yogurt crabmeat; dress with 1 *4 cherry tomatoes chicken breast *½ cup blueberries
*1 tomato slice tablespoon mayonnaise *4 macadamia nuts *½ cup Manhattan clam *4 hazelnuts
*¼ cantaloupe *½ cup lentil soup chowder
*Green tea or water *Large Romaine salad; *½ cup grilled eggplant
dress with olive oil and topped with sliced
lemon to taste tomato and 1
*Green tea or water tablespoon grated
Parmesan
cheese
Day 25 *Green tea or water
Aerobics *Scrambled eggs (3 eggs *3 to 5 ounces of *½ cup plain yogurt *6 ounces grilled *2 ounces tuna salad
whites and 1 yolk) with a chicken salad (cubed *½ cup blueberries salmon (water-packed tuna
little chopped onion and chicken breast, mix with *1 teaspoon chopped *Salad of romaine mixed with onion, celery,
green bell peppers chopped red onion and almonds lettuce, avocado and pepper, mustard and a
*2 slices turkey bacon celery, and dress with 1 tomato; dress with olive touch of mayonnaise, if
*2 inch wedge cantaloupe tablespoon olive oil and oil and lemon juice desired)
*Green tea or water lemon juice served on a *Grilled zucchini and *4 almonds
bed of Romaine lettuce) mushroom kebabs *1 pear
*Sliced tomatoes *Green tea or water
*1 cup Chicken-
Vegetable soup
Day 26 *Green tea or water
Aerobics *2 to 4 ounces smoked *Grilled Chicken breast *1 hard-boiled egg *6 ounces grilled *2 ounces sliced turkey
salmon *Green salad topped *2-inch wedge bluefin or albacore tuna breast
*½ cup plain yogurt with ½ cup white or navy cantaloupe steak *4 green olives
*1 tablespoon chopped beans *4 macadamia nuts *½ cup grilled zucchini, *4 cherry tomatoes
walnuts *Steamed asparagus eggplant, red onion or
*½ cup blueberries *Green tea or water green bell pepper
*Green tea or water lightly drizzled with
olive oil and sprinkled
with 1 tablespoon
Parmesan cheese
*Tomato salsa (use
fresh, if possible)
Day 27 *Green tea or water
Relaxation/ Mediation *Omelet made with 2-3 *3 to 4 ounces canned *1 slice turkey breast *4 large shrimp, grilled, *½ cup cottage cheese
egg whites, 1 yolk and a water-packed tuna *4 hazelnuts broiled or baked on *4 almonds
few sliced fresh *Romaine salad made *2-inch wedge skewers with *½ pear
mushrooms with ½ cup white beans, cantaloupe mushrooms, onions
*½ cup slow-cooked ¼ cup crumbled feta and cherry tomatoes
oatmeal cheese, 4 cherry *½ cup Black Bean
*1 teaspoon chopped tomatoes, and slice 1 soup
almonds slice red onion; dress *Romaine lettuce
*2-inch wedge cantaloupe with olive oil and lemon salad; dress with olive
*Green tea or water juice oil and lemon juice
Day 28 *Green tea or water *Green tea or water