If you like fruit this is an ideal crash diet.
Day 1 Grapefruit Crash Diets 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 Grapefruit Crash Diets 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, 1 fruit
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 Grapefruit Crash Diets 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, 2 vegetables, 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
