This is a Phase 1 week: protein, vegetables, limited dairy, and one nut portion a day. Repeat it with different vegetables for days 8 to 14. Phase 2 is the same skeleton plus one piece of fruit and one whole-grain serving.
| Day | Meals |
|---|---|
| 1 | Spinach omelet. Celery and 2 tablespoons natural peanut butter. Grilled chicken salad with olive oil. String cheese. Baked salmon and asparagus. |
| 2 | Cottage cheese and cucumber. Hard-boiled egg. Turkey lettuce wraps with avocado. A few almonds. Lean beef with broccoli and peppers. |
| 3 | Scrambled eggs and tomato. Plain low-fat yogurt. Tuna salad, no bread, over greens. Celery. Chicken and zucchini. |
| 4 | Turkey bacon and eggs. 15 almonds. Turkey chili. Cheese stick. Shrimp and cauliflower. |
| 5 | Vegetable frittata. Cucumber. Sirloin salad. Cottage cheese. Baked white fish and green beans. |
| 6 | Smoked salmon and tomato. Walnuts. Chicken vegetable soup. Hard-boiled egg. Pork tenderloin and mushrooms. |
| 7 | Eggs and sautéed greens. Plain yogurt. Leftover chili. 15 almonds. Turkey meatballs and salad. |
Coffee and tea are allowed. The original caffeine note was one cup a day. Water is the rest of the drinking. No juice. Phase 2 breakfast can add berries or oatmeal. The rules are on Phase 1.