Want to diet? Eat breakfast for dinner

Week 1 Meal Plans

Week 1

Day 1

Breakfast

Snack
Celery stalk with fat free sour cream

Lunch

• Whole wheat pasta with olive oil and garlic
• Grilled shrimp
• Small tossed salad with fat free dressing
• Hot lemon water

Snack

• Apple with non-fat yogurt

Dinner

• Shredded wheat and oatmeal with 4 oz.
• No sugar added cranberry juice
• Hot lemon water

Day 2

Breakfast

• Baked potato with low fat/sodium butter and fat free sour cream
• Steamed broccoli with garlic
• Grilled tofu
• Hot lemon water

Snack

• Handful of walnuts

Lunch

• Reverse Diet Spinach, Strawberry and Nut Salad
• Grilled chicken breast
• Hot lemon water

Snack

• Handful of almonds

Dinner

• Reverse Diet Egg Salad Spread
• 1 slice of whole wheat toast
• Glass of orange juice
• Hot lemon water

Day 3

Breakfast

• Reverse Diet Green Bean Bake
• Mashed sweet potato with low fat/ sodium butter
• Hot lemon water

Snack

• Banana

Lunch

• Reverse Diet Grumpy Grouper
• Steamed asparagus in olive oil and garlic
• Hot lemon water

Snack

• Rice cake with low fat/low sodium peanut butter
• Hot lemon water

Dinner

• Reverse Diet Tangy Tofu Smoothie

Day 4

Breakfast

• Reverse Diet Jambalaya
• Hot lemon water

Snack

• Reverse Diet Fruit Kabob

Lunch

• Reverse Diet Artichoke Heart Casserole Medley
• Grilled Turkey burger
• Hot lemon water

Snack

• Reverse Diet Mixed Fruit Mold

Dinner

• Scrambled eggs
• Whole wheat toast with low fat/sodium butter
• Glass of skim milk
• Hot lemon water

Day 5

Breakfast

• Reverse Diet Eggplant Lasagna
• Hot lemon water

Snack

• Handful of soy nuts

Lunch

• Reverse Diet Chicken noodle soup
• Sliced tomato
• Hot lemon water

Snack

• Blueberries and non-fat yogurt

Dinner

• Reverse Diet Broccoli, Cauliflower, and Cheese
• Reverse Diet Apple Smoothie
• Hot lemon water

Day 6

Breakfast

• Reverse Diet Veggie Burger with Swiss cheese
• Top with lettuce, tomato, and onion
• Slice of whole wheat toast
• Hot lemon water

Snack

• Reverse Diet Peach & Apple Mash

Lunch

• Reverse Diet stuffed zucchini
• Hot lemon water

Snack

• Reverse Diet Raspberry Delight

Dinner

• Reverse Diet Chili
• Hot lemon water

Day 7

Breakfast

• Reverse Diet Southern Fried Chicken
• Reverse Diet Potato Salad
• Reverse Diet Cole Slaw
• Hot Lemon Water

Snack

• Mixed fruit salad

Lunch

• Reverse Diet Brown Rice and Tuna Casserole
• Hot lemon water

Snack

• Reverse Diet Cucumber Delights

Dinner

• Reverse Diet Banana Split
• Hot Lemon Water

Excerpted from “The Reverse Diet: Lose 20, 50, 100 Pounds or More by Eating Dinner for Breakfast and Breakfast for Dinner” by Tricia Cunningham and Heidi Skolnik. Copyright 2006 by Tricia Cunningham and Heidi Skolnik. All rights reserved. Reprinted by permission of the publisher, John Wiley & Sons. No part of this excerpt can be used without permission of the publisher.

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