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Seven Day Scarsdale Diet Meal Plan
The Scarsdale Diet meal plan was developed by a physician and is based on the premise that a low-carb, low-fat diet paired with certain combinations of foods can lead to optimal weight loss. The Scarsdale Diet meal plan produces results that other diets without the food combinations cannot.
The following is a basic outline of Scarsdale’s meal plan. The Scarsdale Meal Plan can be used in conjunction with recipes (using the foods listed) to create a healthy weight loss plan for you to follow.
The Scarsdale Diet meal plan is based on a seven day schedule. Once the seven days are complete, simply start over.
When your “favorite drink” is listed, you can choose between coffee, tea, water, seltzer water (flavored is fine), club soda, diet soda, or a noncaloric beverage. Do not add sugar, milk, cream or honey to drinks. You should only add non-caloric sweeteners such as aspartame, saccharin, splenda or truvia.
day one:
Breakfast:
½ grapefruit
A slice of protein toast
Drink of your choice
The lunch:
Cold cuts (these should be made with meat and no fillers) with tomatoes
Drink of your choice
Dinner:
Grilled fish or shellfish
A slice of protein toast
Green salad
½ grapefruit
Second day:
Breakfast:
½ grapefruit
A slice of protein toast
Drink of your choice
The lunch:
Fruit salad
Drink of your choice
Dinner:
Grilled lean burger
Tomatoes, celery, cucumbers
Brussels sprouts
Drink of your choice
Day Three:
Breakfast:
½ grapefruit
A slice of protein toast
Drink of your choice
The lunch:
Tuna salad made with lemon and vinegar, drain any oil from the tuna if canned.
½ grapefruit
A slice of protein toast
Drink of your choice
Dinner:
Grilled pork
Green salad
Drink of your choice
Fourth day:
Breakfast:
½ grapefruit
A slice of protein toast
Drink of your choice
The lunch:
Two eggs, cooked any way you like without oil
Cottage cheese
Green beans or tomatoes
A slice of protein bread
Drink of your choice
Dinner
Grilled, Roasted or Barbecued Skinless Chicken
Green beans, spinach or green peppers
Drink of your choice
Fifth day:
Breakfast:
½ grapefruit
A slice of protein toast
Drink of your choice
The lunch:
Low-fat cheese
Spinach
A slice of protein toast
Drink of your choice
Dinner:
Grilled fish or shellfish
A slice of protein toast
Green salad
Sixth day:
Breakfast:
½ grapefruit
A slice of protein toast
Drink of your choice
The lunch:
Fruit salad
Drink of your choice
Dinner:
Broiled or roasted turkey or chicken, skinless
Tomato and lettuce salad
½ grapefruit
Drink of your choice
Seventh day:
Breakfast:
½ grapefruit
A slice of protein toast
Drink of your choice
The lunch:
Chicken or turkey, served hot or cold with the skin removed
Tomatoes
Carrots
Cooked cabbage
Broccoli or cauliflower
Drink of your choice
You can add herbs and seasonings (like salt and pepper or oregano and basil) to any item on the Scarsdale Diet meal plan. You can have moderate amounts of mustard, sugar-free ketchup, vinegar-lemon salsa, cocktail sauce, or horseradish (but not horseradish salsa) in the Scarsdale Diet meal plan.
For best results, you should strictly follow the Scarsdale Diet meal plan. Remember that it is also the combination of foods that helps you lose weight.
For week two of the Scarsdale Diet Meal Plan, repeat week one of the Scarsdale Diet Meal Plan.
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