Weight Loss Menu Diet Plans

Any well balanced, nutritious menu plan can be used in conjunction with the Metabolic Booster formulas. It follows a three day on, four day off regime. This is to help you establish a permanent pattern of good eating instead of a temporary fast. During the four days off, you should practice sensible low fat low calorie nutritious eating habits. Eventually you will find that you enjoy the new slimmer more energetic you and look forward to the wider variety of healthy foods that you have introduced into your diet. Remember, three days of reduced caloric intake will not make up for four days of gluttony. Treat yourself during the four days, but learn to do it in a way that allows you to maintain your new lifestyle.

WEEK ONE
1st Day	Breakfast: ½ grapefruit, 1 slice of toast, 2 tbsp peanut butter, black coffee or tea
	Lunch: ½ cup tuna, 1 slice of bread, black coffee or tea
	Dinner: 2 slices (3oz) any type of meat, 1 cup steamed string beans, 1 cup steamed beets or carrots, 1 small apple, 1 cup plain low fat yogurt, water
2nd Day	Breakfast: 1 boiled egg, ½ banana, 1 slice of toast, black coffee or tea
	Lunch: 1 cup of low fat cottage cheese, 5 saltine crackers, black coffee or tea
	Dinner: 1 skinless chicken breast, 1 cup steamed broccoli, ½ cup steamed beets or carrots, ½ banana, ½ cup low fat yogurt, water
3rd Day	Breakfast: 1 hard boiled egg, 1 slice of toast, black coffee or tea
	Lunch: 5 saltine crackers, 1 slice (2oz) of low fat cheddar cheese, 1 small apple, black coffee or tea
	Dinner: 1 cup tuna, 1 cup of steamed beets or carrots, 1 cup of cauliflower, ½ cantaloupe or 1 small apple, ½ cup plain low fat frozen yogurt, water
WEEK TWO
1st Day	Breakfast: ½ grapefruit, 1 bran muffin or slice of toast, 6 oz glass of 2% milk, black coffee or tea
	Lunch: ½ cup tuna, 1 slice of bread, 1 tangerine or ½ orange, black coffee or tea
	Dinner: 4oz any lean meat, 2 cups of any steamed green vegetable, 1 apple, 1 slice of bread, water
2nd Day	Breakfast: 1 egg, 1 banana, 1 slice of toast, black coffee or tea
	Lunch: 1 cup of low fat cottage cheese, ½ cup pineapple, black coffee or tea
	Dinner: 1 skinless chicken breast, 1 cup steamed broccoli, 1 baked potato, 1 cup strawberries, water
3rd Day	Breakfast: 1 cup oatmeal, 1 choice of fruit, black coffee or tea
	Lunch: 1 hard boiled egg, 1 small apple, 1 slice of bread, black coffee or tea
	Dinner: 1 cup tuna, 1 cup cauliflower, ½ cantaloupe, ½ cup plain low fat yogurt, water
WEEK THREE
1st Day	Breakfast: ½ cup fresh strawberries, 1 slice whole wheat toast, ½ cup plain low fat yogurt, black coffee, tea
	Lunch: Open-faced sandwich (1oz low fat cheese, 2oz lean meat, 1 slice tomato, 1 slice whole wheat bread), black coffee or tea
	Dinner: 4oz broiled sirloin steak, ½ cup steamed green beans, tossed salad (1 cup assorted greens, 1 tbsp salad dressing), water
2nd Day	Breakfast: ½ cup fresh melon, 1 bran muffin, 6 oz glass of skim or 2% milk, black coffee or tea
	Lunch: 1 cup cottage cheese, 5 saltine crackers, 4 carrot sticks, 4 celery sticks, black coffee or tea
	Dinner: 4oz broiled seafood, ½ cup steamed beets, tossed salad, ½ cup plain low fat yogurt, water
3rd Day	Breakfast: 1 cup oatmeal, 1 choice of fruit, black coffee or tea
	Lunch: 2oz broiled chicken, 1 cup any steamed vegetable, 1 apple, black coffee or tea
	Dinner: 1 cup pasta with herbs, ½ cup steamed broccoli spears, carrot-raisin salad (½ cup shredded carrot, 2 tbsp raisins, ½ cup low fat yogurt), water
WEEK FOUR
1st Day	Breakfast: 1 cup fresh berries, 1 cup plain low fat yogurt, 1 English muffin, black coffee or tea
	Lunch: chef's salad (2 cups lettuce, 1 small tomato, ½ shredded carrot, 1oz turkey, 1 oz lean meat, 2oz low fat cheese, 1 tbsp low fat dressing), 5 saltine crackers, black coffee or tea
	Dinner: 3oz roasted chicken breast, ½ cup steamed asparagus spears, ½ cup steamed green vegetable, 1 fresh peach, water
2nd Day	Breakfast: ½ grapefruit, 1 bran muffin, black coffee or tea
	Lunch: Tuna salad on lettuce (½ cup tuna, ¼ cup diced celery, 1 leaf lettuce, 2tbsp low fat mayonnaise), black coffee or tea
	Dinner: 4oz broiled lean steak, ½ cup new potatoes with parsley, ½ cup steamed green beans, 1 cup melon chunks, water
3rd Day	Breakfast: 1 boiled egg, ½ banana, 1 slice toast, black coffee or tea
	Lunch: 2oz low fat cheese, 5 saltine crackers, 1 apple, water
	Dinner: 4oz broiled tuna, ½ cup steamed green vegetable, ½ cup steamed carrots, 1 cup low fat yogurt, water

SUBSTITUTIONS:
½ grapefruit = 4-6 oz grapefruit juice or ½ orange
Apple = ½ cantaloupe or 1 cup strawberries
String Beans = green beans or broccoli
Cauliflower = cabbage cooked or raw brussel sprouts
Low fat frozen yogurt - vanilla ice milk
1 egg = 1 oz cheese
1 cup cottage cheese = 1 cup low fat plain or nonfat fruit yogurt
Chicken breast = fish boiled, baked or canned
Tuna = boiled or baked skinless chicken
Saltine crackers = low fat Ritz crackers
Peanut butter = tofu or light cheese

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