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THE SCARSDALE
MEDICAL 14-DAY DIET
Where no portion is indicated, you can eat as
much as you like.
Eat until you are satisfied, not stuffed.
Between meals you can snack
on carrots and celery
BREAKFAST EVERY DAY:
One
half grapefruit -if not available,use fruits* in season
One slice of protein bread**, toasted, no spread added
Coffee
/tea (no sugar, cream or milk, no honey)
MONDAY
Lunch:
Assorted cold cuts***
Tomatoes - sliced, broiled, or stewed
Coffee/Tea/Diet Soda/Water
*** Can be subsituted with fish, seafood, chicken or turkey,
or veg protein
Dinner:
Fish or shellfish, any kind
Combination salad, any greens and vegetables as you wish
One slice
protein bread, toasted
Grapefruit - if not available, use fruits in season
Coffee/Tea/Diet Soda/Water
TUESDAY
Lunch:
Fruit salad, any combination
of fruits
[substitute lunch recommended - see bottom of page]
Coffee/Tea/Diet Soda/Water
Dinner:
Plenty of broiled, lean hamburger (see Meat & Poultry link for info)
Tomatoes, lettuce, celery, olives (limit 4), cucumbers
and/or Brussels Sprouts
Coffee/Tea/Diet Soda/Water
WEDNESDAY
Lunch:
Tuna fish or salmon salad (oil drained
off)
with lemon and vinegar dressing
Grapefruit, or melon, or fruit in season
Coffee/Tea/Diet Soda/Water
Dinner:
Sliced roast lamb***, all visible fat removed
Salad of lettuce,tomatoes,cucumbers,celery
Coffee/Tea/Diet Soda/Water
*** Can be
subsituted with fish, seafood, chicken or turkey, or veg protein
THURSDAY
Lunch:
Two eggs, any style (no fat used in cooking)
Low-fat cottage cheese
Zucchini, or string beans, or sliced/stewed
tomatoes
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water
Dinner:
Roast, broiled or barbequed chicken (skin and visible fat removed before eating)
Plenty of spinach, green
peppers, string beans
Coffee/Tea/Diet Soda/Water
FRIDAY
Lunch:
Assorted
cheese slices (preferably lowfat)
Spinach, all you
want
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water
Dinner:
Fish or shellfish
Combination salad (any fresh vegetables desired, raw or cooked)
One slice of protein
bread, toasted
Coffee/Tea/Diet Soda/Water
SATURDAY
Lunch:
Fruit salad, any combination of fruits
[substitute lunch recommended]
Coffee/Tea/Diet
Soda/Water
Dinner:
Roast turkey or chicken
Salad of tomatoes and lettuce
Grapefruit or
fruit in season
Coffee/Tea/Diet Soda/Water
SUNDAY
Lunch:
Cold or hot turkey or chicken
Tomatoes, carrots, cooked cabbage, broccoli
or cauliflower
Grapefruit, or fruit in season
Coffee/Tea/Diet Soda/Water
Dinner:
Plenty
of broiled (grilled) steak, all visible fat removed before eating; any cut of steak you wish- sirloin, porterhouse, London
broil, etc.
Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked)
Brussels Sprouts
Coffee/Tea/Diet
Soda/Water
*allowed fruit substitutes
READ the FRUITS link on the left for more detailed info.
**protein bread substitutes
***cold cuts
your choice - lean meats, chicken, turkey
NOTES:
- Vegetables not permitted are
corn, peas, potatoes, lentils and any beans, except green beans or waxed beans.
- Where no portion is indicated, you can eat as much as you
like.
Eat until you are satisfied, not stuffed.
Between meals you can snack on carrots, celery
- Cooking with herbs, seasonings, spices, grated onion, minced
parsley is recommended.
- Salt, Non-stick vegetable spray, cocktail sauce, ketchup,
chili sauce & mustard are all permitted, but should be used within MODERATION.
SCARSDALE MEDICAL DIET- SUBSTITUTE LUNCH
If you wish, you may substitute the following lunch for any lunch, any day, on the Scarsdale Medical Diet.
One half cup low-fat pot cheese or cottage cheese,
mixed with one tablespoon
of low-fat sour cream
Sliced fruit, all you want
6 halves of walnuts or pecans, whole or chopped, and mixed with above
or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor
(Tip: puree the cottage cheese & sour cream to
make a whipped topping, serve over mixed berries & top w/ chopped nuts for a "sundae")
SECOND WEEK OF SCARSDALE MEDICAL DIET
Repeat all menus of the first week. It's as simple as that.
If after fourteen days, you still need to lose weight, switch to Keep-Trim Eating for two weeks, [before going back on the
SMD.]
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