general sample diet:
summer winter
breakfast: breakfast:
» watermelon or melon » 1 cup oatmeal or whole grain cereal
or or
» 2 servings fruit with 1 cup yogurt » muesli with grated apple, raisins
or or
» cereal with fruit (+/or nuts) » WW toast with 1 egg, 1 tsp. olive oil
10:00 a.m. snack: 10:00 a.m. snack:
» 1-2 servings fruit » 1 baked apple
or or
» fresh fruit or vegetable drink » warm tomato juice with rye crisps
lunch: lunch:
» cool soup: cucumber or gazpacho; » warm soup: miso, vegetable or bean;
vegetable salad with 2 tsp. olive oil; fresh salad or steamed vegetables;
1 oz. lunch meat: chicken, turkey with 2 tsp. olive oil; 2/3 cup whole
or egg grain or 1 oz. meat, fish or cheese
2/3 cup corn, rice, potato
or 2 slices whole grain bread
4:00 p.m. snack: 4:00 p.m. snack:
» herbal tea with » 15 almonds or other nuts
whole grain cookie or
or » herb tea and 3 dried fruits
» frozen banana or grapes soaked in water: dates, figs, raisins
dinner: dinner:
» 2 types steamed vegetables; » vegetarian or meat based soup;
3 oz. chicken, turkey or fish; 3 oz. chicken, turkey or fish;
cold potato, grain or bean salad; baked potato, squash or 1 cup grain;
vegetable salad with 2 tsp. dressing 2 types steamed vegetable
evening snack: evening snack:
» 1 serving fruit and 10 nuts » herbal tea and whole grain cookie
footnotes