2006/Aug/31

Our 3-Day Grapefruit Diet Menu is based on the Food Pyramid which recommends the following for a healthy daily diet:

Dairy Food Group: Milk, Yogurt & Cheese Food Group: 2-3 Servings 
Vegetable Food Group: 3-5 Servings 
Protein/Meat Food Group: Beef, Pork, Lamb, Poultry, Fish, Dry Beans, Eggs & Nuts Group: 2-3 Servings 
Fruit Food Group: 2 - 4 Servings 
Grain Food Group: Bread, Cereal, Rice & Pasta Group: 6-11 Servings 
Fats, Oils & Sweets - Use Sparingly 

Day 1 of the Diet Bites' Grapefruit Diet Plan

Breakfast Menu
Food Groups: 1 fruit, 1 grain, 1 protein/meat, 1 dairy
1/2 grapefruit with Splenda
1 piece of 70-calorie (approximately) whole grain bread filled with one egg (scrambled, boiled and chopped, poached, or 'fried' with non-stick cooking spray)
1 cup SKIMMED milk (80 calories) or drink 1/2 cup of whole milk
Lunch Menu
Food Groups: 1 fruit, 1 grain, 1 protein/meat, 2 vegetable, 1 dairy
1 cup of soup (allow 120 calories)
5 saltine crackers (allow 60 calories)
Ham & Cheese Sandwich: use 2 slices of 70-calorie or less whole grain bread and fill with the following:
- lettuce leaves OR baby spinach
- sliced tomato
- 1 slice of lean deli ham
- 1 slice of 70-calorie or less cheese of your choice
- mustard OR 1 teaspoon of LIGHT Mayo
1 Medium Banana
Afternoon Snack
Food Groups: 1 fruit
1 Small Peach
Dinner Menu
Food Groups: 1 protein/meat, 3 vegetables, 1 grain, 3 fruits
1 lean pork chop about 3 ounces cooked - you can grill, broil, 'pan fry' using cooking spray, or bake
Creamy Potatoes: Use 1 SMALL potato thinly sliced covered with 1/2 cup of skimmed milk and a teaspoon of Parkay no calorie butter spray, a bit of salt and pepper. Stir, then cook in microwave for about 5-10 minutes - or until potatoes are tender.
1 cup of any of the following cooked vegetables: broccoli, cauliflower, squash, cabbage
1 slice of 70-calorie or less whole grain bread
Citrus Salad: Using the remaining grapefruit half from breakfast, peel and seed grapefruit. Add 1 small sliced kiwi, 1 small peeled and seeded orange. Be sure to remove the membrane for a sweeter salad. Add a bit of ground cinnamon and 1 teaspoon of real brown sugar. Stir and enjoy. If more sweetness is desired, add a bit of Splenda or other no calorie sweetener.
Evening Snack
Food Groups: 4 grain
3 cups of HOT AIR POPCORN sprayed with Parkay no calorie butter spray
Day 2 of the Diet Bites' Grapefruit Diet Plan
Breakfast Menu
Food Groups: 1 fruit, 1 grain, 2 dairy, 1 meat
1/2 grapefruit with Splenda
1 piece of 70-calorie (approximately) whole grain bread pan-toasted using butter flavored cooking spray; add 1/2 slice of cheese while bread is still in pan PLUS two strips of microwaved bacon. Be sure to blot off excess oil with a clean paper towel.
1 cup SKIMMED milk (80 calories) or drink 1/2 cup of whole milk
Lunch Menu
Food Groups: 8 vegetables, 1 grain, 1 dairy, 1 meat
Large Cahoona Salad consisting of the following mix:
- 6 cups of field greens OR assorted lettuce OR baby spinach
- 2 Tablespoons of grated cheese
- 1 slice of extra lean deli meat chopped - such as roast beef, ham
- 4 cherry tomatoes or 1/2 chopped tomato
- 1/2 cup of chopped mushrooms
- 2 Tablespoons of LIGHT raspberry salad dressing - or your favorite such as ranch, french, italian. Allow 80 calories.
1 Breadstick OR a slice of 100-calorie bread OR a serving of crackers
1 slice of angelfood cake OR any dessert containing about 130 calories
Afternoon Snack
Food Groups: 1 grain
1 granola bar OR 1 Rice Crispy Rice Bar (allow 120 calories)
Dinner Menu
Food Groups: 1 meat, 1 grain, 1 vegetable, 1fruit
3 ounces of your favorite fish - broiled, baked or 'pan-fried' without batter using cooking spray; sprinkle with lemon pepper for a delicious zing OR spray with lemon juice at the table
Tartar Sauce (allow 50 calories)
1/2 cup of couscous with Parkay no-calorie butter OR 1/2 cup of your favorite pasta such as bowtie
1 cup of green beans OR broccoli OR cauliflower
1 serving of sugar free gelatin
Squeeze 1/2 grapefruit into a small glass and enjoy with meal; add no-calorie sweetener if more sweetening powers are desired.
Evening Snack
Food Groups: 1 fruit
Freeze 1 cup of grapes earlier in the day and enjoy for your evening snack.
Day 3 of the Diet Bites' Grapefruit Diet Plan
Breakfast Menu
Food Groups: 2 fruit, 1 vegetable, 1 dairy, 2 grain, 1 protein/meat
Squeeze 1 grapefruit into a glass and enjoy with breakfast; add no-calorie sweetener if more sweetening powers are desired.
Mushroom Omelet: Sauté 1/2 cup of sliced mushrooms in non-stick skillet sprayed with cooking spray. When tender, add 1 beaten egg that has been seasoned with salt, pepper and a dash of milk. Allow to cook on one side, then carefully turn. Add 1/2 slice of cheese on one side of the egg, then fold into an omelet.
Enjoy with 2 slices of 70-calorie (approximately) whole grain bread
1 cup SKIMMED milk (80 calories) or drink 1/2 cup of whole milk
Lunch Menu
Food Groups: 1 meat/protein, 2 grain, 1 vegetable, 1 fruit
Peanut Butter & Banana Sandwich - Mix 2 Tablespoons of any variety of peanut butter with 1 smashed banana. Spread onto two slices of 70-calorie or less fresh bread.
1 package of potato chips (baked if possible) (allow 140 calories)
Afternoon Snack
Food Groups: 1 fruit
1medium plum OR 1 small orange
Dinner Menu
Food Groups: 1 protein, 2vegetables, 2 grain
1/2 cup of plain OR baked beans (allow 140 calories)
2 Corn Tortillas OR 1 Flour Tortilla (allow 100 Calories) - Heat between paper towels in the microwave OR 'fry' with cooking spray
2 cups of the following salad mix: lettuce, tomato, cucumber, carrot; top with no more than 50 calories worth of salad dressing
Evening Snack
Food Groups: 1 fruit
1 cup of skimmed milk blended with 1/2 cup of frozen or fresh strawberries and a dash of Splenda if more sweetness is desired
The morning following the Diet Bites 3-Day Grapefruit Diet Plan, hop onto the scales and see how you did. Dieters may also discover more missing weight for two to three days following the diet as the body adjusts to the decrease in calories when they don't over-do during the days following the diet.
* Be sure to get your doctor's approval before going on any diet.

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