14 Day Diet

• Daily Menu

  • Up to three protein shakes a day (max 250 calories each, at least 15 grams of protein)

  • Lean protein (6 oz. a day for females) (8 oz. a day for males)

    • Chicken, turkey, white fish, tofu, shrimp, scallops, crab, eggs, Egg Beaters.

    • 2 Eggs = 3 oz of lean protein

  • Unlimited non-starchy vegetables (see list below)

    • UNLIMITED! Baked, boiled, roasted, grilled, nothing fried. Broccoli, cauliflower, carrots, zucchini, green onions, white or yellow onions, cucumbers (dill pickles), bell peppers, tomatoes, celery, radishes, spinaches, ALL lettuces, alfalfa sprouts, turnip, collard, mustard greens, cabbage, asparagus, turnips, leeks, brussel sprouts, mushrooms, spaghetti squash.

    • Zero-calorie cooking spray

    • Salad Dressing - low fat or zero calorie

  • Sugar free gelatin (2 a day)

  • Sugar free popsicles (2 a day)

  • Unlimited broths

  • Soups

    • Tomato Basil soup: olive oil, onion, garlic, fresh tomatoes, basil, salt, pepper - cook then blend

  • zero calorie waters, sports drinks, teas, coffee. You can mix and match and have these things any time of the day!

  • Zero Calorie artificial sweeteners

  • Dry Seasonings (like powder seasoning packets)

• Do NOT EAT or Drink

  • Anything not on the list above

  • Fat-Free dressings can have a lot of calories

  • No cheese of any kind

  • No Fruit of any kind.

  • No Nuts of any kind.

  • No Bread or wraps of any kind.

  • No Rice of any kind.

  • No Pasta of any kind.

  • No Potatoes, sweet potatoes or yams.

  • No Cereals (hot or cold).

  • No Oatmeal.

  • No Popcorn.

  • No Refined grains.

  • No Corn.

  • No Peas.

  • No Sauces with sugar.

  • No protein bars or protein snacks (only shakes).

Day 12 - Day 14 - Liquids Only

• Daily Menu

  • Water (plain or flavored) – you can have up to three of the waters that already have some protein in them, such as Premiere Protein Waters, Kirkland brand protein waters, Isopure, etc. Please do not add Genepro to water on the clear liquid phase of the diet prep.

  • Sugar-free gelatin – 2 per day

• Decaf tea or coffee without milk or cream

• Diet vegetable juices

• Sports drinks, such as Powerade Zero, zero calorie Propel, Crystal Light, etc.

• Clear, fat-free, and low sodium broths (bouillon or consommé) – bone, vegetable, chicken, and beef broth are all good choices.

• Sugar-free hard candy, such as lemon drops or peppermint rounds (just a few per day to help with the dry mouth)

• Sugar-free popsicles – 2 per day (without milk, pieces of fruit, seeds, or nuts)

Sample Meal Plan

Breakfast:

1 protein shake

Mid-morning snack:

1 protein shake

Lunch:

Large salad and/or raw or cooked vegetables, plus lean meat.

Example: Tilapia with baked broccoli

Dinner:

Salad with protein (chicken, fish, 2 eggs, etc.) and with approved dressing.

Evening Snack:

1 protein shake (if needed)

Unlimited:

Crystal lite or other flavored diet waters with no calories or sugar, non-starchy vegetables, Sacred Heart Soup (or other approved soup).

Day 15+

• Allowed

  • All liquids – tea, broth, diet sports drinks, zero calorie flavored water, etc.

  • Low-fat yogurt

  • Low-fat soft cheese and cottage cheese

  • Low-fat sour cream and cream cheese

  • Ground cooked chicken, turkey, beef, pork, or scallops, and crab meat that is canned or cooked soft and shredded

  • Eggs, Egg Beaters, or egg whites

  • Thinly shaved deli meats, like turkey or chicken (chopped into small pieces)

  • Tuna, egg, or chicken salad (shredded or cut into small pieces) without any added raw vegetables

  • Tofu

  • Reduced fat peanut or nut butters that are smooth (not chunky) – limit to 2 servings per week

  • Soft cooked vegetables, without seeds or skins, chopped into small pieces – unlimited amount allowed

  • Mashed potatoes or sweet potatoes (without the skins)

  • Clear and creamed soups with chopped or shredded meats and vegetables (Progresso 100 calorie soups are great)

  • Some fruits like bananas and ripe peaches

  • Applesauce or other cooked fruit

  • Reduced sugar jams, jellies, and fruit preserves (best without seeds)

  • Cereal without nuts or dried fruit (serve with skim milk or lite soy, rice, cashew, or almond milk)

  • Lite bread and crackers

Exercise

• Walk 20 to 30 minutes daily

Daily Goals

• 60g - 100g protein

• 64 oz - 1 gallon of water

• Daily Vitamins

  • Nature Made - Multi Gummies

  • YumVs - Vitamin D3 extra strength - Berry Flavor Gummies - 3,000 IU - 15 calories

Breakfast and Morning Snack

• Morning Tea - Earl Gray - decaffeinated

• 3 scoops of Orgain Organic Protein Plant Based Protein Powder - 31.5 grams of protein, 210 calories

• Atkins Shake - 15 grams of protein

Foods that Keep your Blood Sugar in Check

• Raw, cooked, or roasted vegetables

  • Kale, Spinach, Chard

  • Broccoli, Okra

• Tea with Lemon - no sugar

• Citrus Fruits - Oranges, Grapefruit

• Apples

• 1 Cup of Berries (Strawberries, blueberries, Blackberries)

• Melon

• Dairy: Greek yogurt, cottage cheese, Kefir, Yogurt

• Protein: Eggs, Lean Meats, Fish, Shellfish, Nuts, Nut butter

• Beans, Lentils

• Seeds: Flax Seeds, Chia Seeds - mixed in water or yogurt

• Oats and Oat Bran

Foods that can help to curb hunger

• soups, stews,

• cooked whole grains

• beans

• Vegetables

• Lean meats, fish, poultry, eggs

Food that make you more hungry

• High sugar foods and drinks

• fruit juice = sugar

• Low Fat Yogurt, Breakfast cereals

• Alcohol

• Breads, White pasta, Crackers

• Chips/pretzels

• Donuts, Muffins, Pies, Croissants

Mindful Eating

• Shopping list - fill it with foods that are rich in nutrients; avoid heavily processed foods

• Don't skip meals.

• Eat small portions - less than nine inches or less

• Take smaller bites and Chew thoroughly

• Appreciate and have gratitude for the food you it

• Eat slowly.