no, I don't love Salmon, but I need to get in shape and I am working on doing just that !
I am drinking nothing but ice water... this is just for the first 3 days to get you started.. But, I AM eating fish at
every meal, mainly salmon it's hard to remember to eat your protein first....
3 egg omelet and/or 4-6 oz. grilled salmon
(I do not recommend smoked salmon or lox on the three-day diet because
of the salt intake)
½ cup cooked oatmeal (not instant)
(Cooked oatmeal is a great source of fiber, low glycemic carbohydrates)
2” wedge of cantaloupe or 1/3 cup fresh berries
(Cantaloupe is very hydrating to the skin and contains important
antioxidants – blueberries, blackberries, raspberries, strawberries are high in antioxidants)
No Juice, No Coffee or Toast
(If you normally drink large amounts of coffee, drink black or green tea to prevent
caffeine withdrawal)
8-12 oz. spring water
(Per meal)
Lunch
4 – 6 oz. grilled salmon
(Option: you can also use canned salmon and mix a little mayo and fresh squeezed lemon)
2 cups green salad made with romaine lettuce garnish or other dark leafy greens Dressing: extra virgin olive oil and
fresh squeezed lemon to taste
1 kiwi fruit or cantaloupe and berries as above
8 – 12 oz. spring water
Snack
1 apple
2 oz. slice of turkey breast or 6 oz. plain yogurt
Small handful of hazelnuts, walnuts or almonds
(Great source of fatty acids and folic acid)
Dinner
4-6 oz. fresh grilled salmon
Green salad (as described above)
½ cup steamed veggies
(Especially asparagus, broccoli, spinach, etc. NO root vegetables, such as potatoes, carrots,
beets, parsnips, etc)
Cantaloupe and berries
8 –12 oz. spring water
Before Bedtime Snack
1 pear or apple
2 oz. sliced chicken or turkey breast or 6 oz. plain yogurt
Small handful of hazelnuts, walnuts or almonds
• Drink at least 8 glasses of pure water per day. Feel free to squeeze fresh lemon into the water
if desired • Always eat protein first • For optimal results, do not substitute any foods on the list
Breakfast
choose one:
2 eggs prepared with 2 tsp olive oil
1 slice avocado
unlimited salsa
1 whole wheat tortilla
1/2 cup whole-grain cereal
1 cup fat free milk
or
2 poached eggs
1 cup mushrooms sauteed in 2 tsp olive oil
Lunch
choose one daily
3 oz. rotisserie chicken breast
2 cups greens
1/2 cup each white beans and artichoke hearts
1 tbs each pine nuts and olive oil vinaigrette
or 3 oz. tuna
1 cup baby spinach
1/4 cup each green beans, diced tomato, chickpeas. Fresh parsley, 2 tbs each olives and olive-oil vinaigrette
or 3 oz salmon
2 cups salad, 1 tbs olives
1 tbs olive-oil vinaigrette
1 whole-wheat pita
dinner
4 oz grilled or broiled flank steak prepared with 1 tsp olive oil and your favorite spice rub
1/2 cup wild rice 1 tbs each diced roasted red pepper and goat cheese
1 1/2 cups broccoli
or
4 oz grilled or broiled tuna steak, seasonings and lemon to taste
1/2 cup whole-wheat pasta
1 1/2 cups roasted vegetables such as bell peppers, carrots and onion
1/2 cup quinoa
snacks
choose one daily
10 almonds
or
1 laughing cow mini Babybell cheese
1 cup sliced raw red pepper slices
2 tbs peanut butter
or
3 tbs hummus unlimited bell pepper, broccoli, tomato
use a 7 inch plate instead of a 9 inch
you could possible loose 6 1/2 pounds in 10 days on this diet.....
and it really is easy
unlimited celery
3 oz salmon
