Week 1 and 2

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VERY IMPORTANT TIP:
Our rules state that you should eat until you feel "satisfied" but never "stuff yourself full". This rule will make or break your dieting success so we want to offer you a simple "guideline".

Basically, when you finish eating each meal you should "still have some room leftover" (in your stomach) afterward. You should still have enough room left to eat something else if you wanted to, but of course you won't be eating anything else. *If you have no room leftover to eat something else then that means you've eaten more than necessary. Always eat slightly less if you're not sure when to stop eating at each meal -- but you should always feel "satisfied" after eating of course, you should NEVER starve yourself.


11 Day Diet SHOWN BELOW (FOOD PREP instructions shown at end of diet)


DAY #1
Meal #1: Banana Milk Shake
Meal #2: Tuna Salad
Meal #3: Delicious Egg Omelette
Meal #4: Cottage Cheese [and] Mixed Fruit Plate


DAY #2
Meal #1: Egg Salad Plate
Meal #2: Cottage Cheese
Meal #3: Ground Turkey [and] Mixed Fruit Plate
Meal #4: Tuna Salad


DAY #3
Meal #1: Delicious Egg Omelette
Meal #2: Cottage Cheese [and] Mixed Fruit Plate
Meal #3: Pastrami Sandwich
Meal #4: Tuna Salad


DAY #4
Meal #1: Cottage Cheese [and] Pasta with Spaghetti Sauce
Meal #2: Fruit Salad
Meal #3: Tuna Salad
Meal #4: Lean Ground Turkey


DAY #5
Meal #1: Lean Ground Turkey
Meal #2: Cottage Cheese
Meal #3: Roast Beef Sandwich
Meal #4: Tuna Salad [and] Mixed Vegetables


DAY #6
**** Day of Fruit & Vegetables
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**** Eat 1 Mixed Fruit Meal & 2 Mixed Vegetable meals
**** You should eat only 3 meals on this day (See instructions).


DAY #7
Meal #1: Lean Ground Turkey
Meal #2: Roast Beef Sandwich
Meal #3: Cottage Cheese
Meal #4: Sandwich (any type)


DAY #8
Meal #1: Cantaloupe and Melons
Meal #2: Tuna Salad
Meal #3: Roast Beef Sandwich
Meal #4: Cottage Cheese


DAY #9
Meal #1: Egg Salad Plate
Meal #2: Cottage Cheese [and] Cantaloupe and Melons
Meal #3: Pastrami Sandwich
Meal #4: Delicious Egg Omelette


DAY #10
Meal #1: Fruit Salad
Meal #2: Delicious Egg Omelette
Meal #3: Ground Turkey [and] Cantaloupe and Melons
Meal #4: Cottage Cheese


DAY #11
Meal #1: Fruit Salad
Meal #2: Lean Ground Turkey
Meal #3: Delicious Egg Omelette
Meal #4: Tuna Salad [and] Cantaloupe and Melons


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*FOOD PREPARATION INSTRUCTIONS are below.
Please prepare the above meals according to the food prep directions shown below.

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Banana Milk Shake
Combine the following ingredients into a blender:

1 Large Banana
6-10 oz. Non Fat Milk
2-3 Teaspoons Vanilla Extract
"Jelly/Jam" as a sweetener

(try to use low cal jelly/jam if possible).

Blend ingredients and enjoy.

Additionally, to add texture to the shake you may optionally add 1-2 PASTEURIZED egg whites (pasteurized eggs are safe from all bacteria and do not have to be cooked).

You may also add 1 tablespoon of peanut butter for an interesting flavor.

You may withhold any of the above ingredients if you wish, you are not required to use all of the ingredients. You may also use more or less of each ingredient, the above is just a "guideline" and may be changed (you'll find the right amounts for your own liking by experimenting).



Tuna Salad
Low fat tuna only. Allowable mixing ingredients include non fat mayo, any type of mustard, lettuce, pickles, onions, celery, bell peppers and ANY other type of vegetable that you can think of.



Delicious Egg Omelette
Omelette may be filled with any of the following ingredients:

Ham
Chicken
Turkey
Sausage
Bacon
Onions
Bell Peppers
Tomatoes

*Any other veggies may be added into omelette also.



Egg Salad Plate
First, dice Hard Boiled Eggs in a bowl. Then, mix in non fat mayo. Then, you may optionally mix in celery, mustard or any other diced veggies if you like.

You may eat as much egg salad as you like, but this particular meal is not meant to be a sandwich.



Low Fat Cottage Cheese
Just make sure that it is Low-Fat Cottage Cheese.



Pastrami Sandwich
You may make a Pastrami Sandwich. You may add any of the condiments shown in the diet rules. You may also eat as much pastrami as you want -- but only 2 pieces of bread may be eaten with this meal. The bread should be either "oat" or "bran" bread (bran muffins are not allowed). Big Deli Sandwiches are not allowed, the bread must be normal-sized sliced bread.



Fruit Salad
Choose between 2-4 of the below fruits and slice into small pieces, place in a small bowl and enjoy (you may also add non fat COOL WHIP if you like).

Allowable fruits:

Kiwi Fruit
Watermelon
Cantaloupe
Pineapples
Apples
Pears
Strawberries
Grapes
Peaches
Bananas
Plums

There is no minimum or maximum amount of each fruit to use (you choose the portions of each fruit).



Lean Ground Turkey
This particular form of turkey is sold in a "ground beef" type of package -- and you cook it just like you would cook a hamburger patty. You can also tear it into little chunks and cook it with diced vegetables for a delicious meal. For example, you can cook it with diced bell peppers, onions and tomatoes if you like.

You may also use any of the condiments shown in the diet rules.



Roast Beef Sandwich
You may make a Roast Beef Sandwich. You may add any of the condiments shown in the diet rules. You may also eat as much roast beef as you want -- but only 2 pieces of bread may be eaten with this meal. The bread should be either "oat" or "bran" bread (bran muffins are not allowed). Big Deli Sandwiches are not allowed, the bread must be normal-sized sliced bread.



Sandwich any type
Any type with anything on it. Be smart though since the bigger the sandwich (and the more toppings on it) the more your stomach will fill up fast. Remember, eat to satisfaction but do not stuff yourself full.



Cantaloupe and Melons
This includes Cantaloupe and ANY other type of Melons. There are no limits on how much of this food you may eat (just make sure not to stuff yourself full).



Mixed Fruit Plate
Choose at least 3 of the below fruits and slice into small pieces, place in a small bowl and enjoy.

Allowable fruits:

Apples
Pears
Strawberries
Grapes
Peaches
Cherries
Plums

There is no minimum or maximum amount of each fruit to use (you choose the portions of each fruit).



Pasta with Spaghetti Sauce
Any type of pasta is allowed. The only allowable sauce is spaghetti sauce (thin sauce without meat chunks inside of it), but please only use enough sauce to LIGHTLY cover your pasta. You should be able to see your pasta through the sauce -- if you use more than that the diet won't work properly.

Also, please make sure to eat slowly and only eat enough pasta until you are satisfied because it's very easy to eat too much pasta if you eat it too quickly. You should never feel "full" after eating spaghetti, this food needs to be eaten in smaller portions than other foods since it can ruin your diet if you eat too much of it.



Mixed Vegetables
Either frozen or fresh vegetables are allowed. You should make sure that at least 3 different vegetables are combined together in the bowl.




Day of Fruit and Vegetables
For this one day you should eat ONLY 3 MEALS the whole day, not 4 meals.

One meal should be only Mixed Fruit, you may mix ANY fruits together and there is no limit to the number of fruits you may mix together (use at least 3 different fruits minimum).

For the other two meals you should eat Mixed Vegetables, you may mix ANY vegetables together and there is no limit to the number of different vegetables you may mix together (use at least 3 different vegetables minimum). The Fruits and Vegetables can be fresh or frozen (any vegetables or fruits are allowed).