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FOREVER SLENDER™ PROGRAM – ONE WEEK
DAY ONE
DAY TWO
DAY THREE
DAY FOUR
DAY FIVE
DAY SIX
DAY SEVEN
Breakfast
1 dry fried egg on toast
1 orange
¼ cup cottage cheese mixed with sugar substitute on 1 slice bread. Sprinkle with cinnamon and warm in microwave for 20 seconds.
½ grapefruit
1 slice bread soaked in 1 egg beaten with touch of water and nutmeg. Cook in non-stick pan and top with no-sugar syrup or Smucker’s® low sugar jam.
1 orange
1 oz Cheddar cheese on 1 slice bread. Put in toaster oven or micro to melt cheese.
½ grapefruit
1 dry fried egg on toast
1 orange
¼ cup cottage cheese on 1 slice toast. Top with low-sugar jam.
Strawberries or blueberries in small bowl. Top with no-sugar syrup.
1 egg and eggbeaters omelet.
Add onions and sprinkle with cheese.
1 slice toast with low-sugar jam.
½ grapefruit.
Snack
1 hard boiled egg
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
1 hard boiled egg
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Lunch
½ cantaloupe peeled & cut into chunks.
2/3 cup cottage cheese sprinkled with cinnamon
1 slice bread
Canned salmon mixed with low-fat mayonnaise, celery and onion. Put mixture in 1 tortilla.
1 apple
Wrap 1 *tortilla with mock chili from night before.
1 apple
Mix 2 oz tuna with low-fat mayonnaise, celery, onion.
Put on 1 slice bread. Add 1 oz Cheddar and melt in microwave.
1 pear
Soy chicken wrapped in tinfoil from Day 1.
Marinated cucumbers from night before with asparagus from day 3 if any left.
1 slice bread
1 apple
4 oz tuna mixed with celery, relish, mustard and low-fat mayonnaise. Put over salad.
1 slice bread
1 pear
Mixed fruit
2/3 cup cottage cheese, mixed together.
1 slice bread
Snack
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Edge® or other 110 calorie protein drink.
OR 1 cup non-fat milk OR non-fat, no sugar yogurt
Dinner
SOY CHICKEN
Cut 2 chicken breasts in half. Rub chicken with favorite spice rub and sprinkle on lite Soy sauce and olive oil to marinate. Bake at 450 for 10 minutes each side.
Serve with green beans sprinkled with rice vinegar and garlic pepper and ½ grapefruit
MOCK CHILI
1 pound ground turkey, ½ onion. Sauté together, **add spices and and cumin to taste. Add 1 can diced tomatoes and 1 can kidney beans. Cook until liquid disappears.
Serve moderate serving in a bowl with a side salad.
Two apricots or 1 peach.
Put 6 oz salmon in bowl. Press in spices. Drizzle 1 tsp olive oil and lite soy sauce over all. Marinade for ½ hour. Broil salmon.
Fresh asparagus. (cut off woody part. Add herbs and garlic salt. Wrap in paper towel and microwave for 3 minutes. Add spray butter substitute.
Cut 1 acorn squash in half and put cut side down in shallow microwave pan. Add ¼ cup water and cover with plastic wrap. Cook for 12 minutes. When done, scoop out seeds, spray butter substitute and add no sugar syrup and cinnamon.
Add small salad.
½ grapefruit.
Lamb chops.
Stir fried spinach and garlic with soy sauce and balsamic vinegar. (1 tsp olive oil)
Sliced cucumbers, tomatoes and scallions. (Marinade in rice vinegar night before. Add dill, salt and pepper.)
Strawberries, fresh or frozen.
Broil hamburger patty or 6 oz steak.
Slice patty pan summer squash. Add garlic and spices and put in microwave pan. Add bottle of pasta sauce of choice and microwave 7 minutes. Sprinkle with parmesan cheese.
Small salad.
½ grapefruit.
Any frozen dinner with meat and vegetables only.
1 small salad.
1 Bowl of mixed berries (fresh or frozen) topped with lite sour cream and no-sugar syrup.
2 portions of halibut or other fish. Press in dill and other spices of choice. Put into microwave pan and cover with low-fat cream of mushroom soup or 1 cup buttermilk. Bake ½ hour in 375° oven.
Cut zucchini into coin size and sauté with garlic, 1 tsp olive oil and lite soy sauce.
1 small salad.
Sliced fresh or frozen peach.
*La Tortilla Factory 80 calories, 8 grams of protein. Can order online at
www.latortillafactory.com**Wonderful spices and rubs from
www.penzeys.com. They have a dry Buttermilk Dressing that can be mixed with buttermilk or used alone as a spice.NOTE: 1 slice bread at breakfast and lunch for women, but 2 slices at both meals for men.
NO ALCOHOLIC BEVERAGES. Coffee, tea, diet soda as desired. V-8 or tomato juice, one per day.
Must have two 110 calorie protein or milk drinks per day or yogurt.
Must have three fruits per day.
The goal is to eliminate sugar and white-flour foods. Use Ezekiel Food for Life Bread® or any Stone ground or mixed grain bread.