Scarsdale Diet - Full Menu Plan
The Scarsdale Diet menu is based on a seven day plan, once you complete one week of the plan you simply follow again for the second week. This diet plan will see an carefully constructed intake that is low in carbs and fat in order to drive your weight loss. The diet is also low in calories which contributes to the speedy results.
The meal plan comprises 43% protein, 34.5% carbohydrates and 22.5% fat resulting in weight loss of around one pound per day. Artificial sweeteners are allowed and drinking at least four glasses of water per day is a must. Seasonings, spices and herbs can be used to add flavour to food. Dressings that are allowed include mustard, vinegar, lemon and sugar free ketchup. Protein bread is also a must – buy from the grocery store or use this protein bread recipe
Permitted beverages include water, tea, coffee, diet soda, zero calorie soft drink or club sodas. Coffee and tea may only be sweetened with artificial sweeteners. Some basic beverage rules include no alcohol, milk, cream, honey or sugar. See the page about Scarsdale Diet drinks for full details.
Day One
Breakfast (same every day)- 1/2 grapefruit
- 1 slice of toast made with protein bread
- tea/coffee/diet soda/water
- cold cuts (meat, no fillers) with tomatoes
- tea/coffee/diet soda/water
- broiled fish or shellfish
- green salad
- one slice of protein bread
- 1/2 grapefruit
- tea/coffee/diet soda/water
Day Two
Lunch- fruit salad
- tea/coffee/diet soda/water
- lean broiled hamburger
- tomatoes, celery, cucumber
- brussel sprouts
- tea/coffee/diet soda/water
Day Three
Lunch- tuna salad made with lemon juice and vinegar (drain any oil from tin)
- 1/2 grapefruit
- one slice of protein bread
- tea/coffee/diet soda/water
- broiled pork
- green salad
- tea/coffee/diet soda/water
Day Four
Lunch- two eggs any style (cooked without oil)
- cottage cheese
- string beans or tomatoes
- one slice of protein bread
- tea/coffee/diet soda/water
- broiled/roasted/barbecued chicken breast (skin and visible fat removed before eating)
- tomatoes, celery, cucumber
- Spinach, green peppers or string beans
- tea/coffee/diet soda/water
Day Five
Lunch- assorted low fat cheese slices
- spinach
- one slice of protein bread
- tea/coffee/diet soda/water
- broiled fish or shellfish
- green salad
- one slice of protein bread
- tea/coffee/diet soda/water
Day Six
Lunch- fruit salad
- tea/coffee/diet soda/water
- broiled/roasted/barbecued chicken or turkey breast (skin and visible fat removed before eating)
- tomato & lettuice salad
- 1/2 grapefruit
- tea/coffee/diet soda/water
Day Seven
Lunch- chicken or turkey breast served hot or cold (with skin and visible fat removed)
- tomato & carrots
- cabbage
- broccoli or cauliflower
- tea/coffee/diet soda/water
- roast lamb
- lettuice, cucumber, celery & tomato salad
- brussel sprouts
- tea/coffee/diet soda/water