To download a printable PDF of recipes mentioned in The 28-Day Diet, click here.

DAY 1
Wake up and immediately have an 8oz. glass of water.
Exercise for the day: Aerobics

Breakfast:
3-4oz. smoked Nova Scotia salmon
1/3 cup slow-cooked oatmeal sprinkled with cinnamon with 2 tablespoons blueberries
1 teaspoon chia seeds
Green tea or water

Lunch:
4-6oz. broiled turkey burger (no bun)
Lettuce and tomato
White bean and Asparagus Salad with Watercress

Afternoon Snack:
2oz. sliced turkey or chicken breast
4 hazelnuts
4 celery sticks

Dinner:
2-6oz. broiled salmon
1 cup Creamy Artichoke and Watercress Soup
1/2 cup steamed spinach
Green tea or water








DAY 2
Wake up and immediately have an 8oz. glass of water.
Exercise for the day: Weight Training

Breakfast:
Omelet made with 2-3 egg whites and one yolk
Sliced tomato
1/2 cup blueberries
Green tea or water

Lunch:
3-6oz. smoked or grilled salmon
Green salad with tomatoes, cucumbers, red onion and
2 tablespoons chickpeas; dress with olive oil, lemon juice and garlic

Afternoon Snack:
1/2 cup cottage cheese
4 small black olives
4 endive spears

Dinner:
4-6oz. grilled Trout with Golden Squash Kabobs
Shiitake Mushrooms Sauteed with Garlic
Salad of romaine lettuce, chopped avocado, tomato,
green onion and celery; dress with olive oil and lemon juice

Bedtime Snack:
2oz. sliced turkey breast
6 whole almonds
2-inch wedge of honeydew melon




DAY 3
Wake up and immediately have an 8oz. glass of water.
Exercise for the day: Aerobics

Breakfast:
2 slices turkey bacon
6 oz. plain yogurt sprinkled with Chia seeds
1/2 cup strawberries
3 hazelnuts or almonds
Green tea or water

Lunch:
3 to 4 oz. can water packed tuna
1 cup sliced tomato and cucumbers
1/2 cup Kidney Bean and Tarragon Salad

Afternoon Snack:
2 oz. sliced turkey breast
4 almonds
1 small pear

Dinner:
4 to 6 oz. broiled filet of salmon (make 8 oz. and save 2 oz.
for tomorrow's bedtime snack!)
1 Cup Wilted Watercress with Roasted Garlic
Spinach salad with mushrooms, slice of red onion and 1/4 cup chickpeas;
dress with olive oil and lemon juice

Bedtime Snack:

2 oz. Grilled Chicken Breast
1/4 cup raw cauliflower
4 black olives

DAY 4
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight Training

Breakfast:
1 slice of Canadian bacon to 2 slices of turkey bacon
2 poached egg whites and one yolk
1/2 cup slow-cooked oatmeal
1/2 cup blueberries
Green tea or water

Lunch:
Watercress and Baby Arugula with Chicken, Goat Cheese and Pecans
1/2 cup steamed broccoli
1/2 cup strawberries
Green tea or water

Afternoon Snack:
2 oz. sliced turkey breast
4 cherry tomatoes
4 almonds

Dinner:
6 oz. Braised Cod with Bok Choy
Romaine lettuce salad with 2 oz. chickpeas;
dress with olive oil, garlic and lemon
juice

Bedtime Snack:
2 oz. salmon
2 tablespoons bean salad


DAY 5
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
4 oz. smoked salmon
1/2 cup slow-cooked oatmeal seasoned with cinnamon
2 teaspoons chopped almonds
2-inch wedge of cantaloupe
Green tea or water

Lunch:
King Crab and Watercress Salad
A few leaves of romaine lettuce
1/2 cup lentil soup
Green tea or water

Afternoon Snack:
2 oz. sliced turkey breast
1/2 cup strawberries
4 hazelnuts

Dinner:
Lemon Mint Chicken Cutlets on Watercress
1/2 cup grilled zucchini
1/2 cup Three Bean Salad

Bedtime Snack:
2 oz. cold filet of sole or cod
3 macadamia nuts
3 cherry tomatoes


DAY 6
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight training

Breakfast:
Omelet of 2-3 egg whites and 1 yolk with a few sliced mushrooms and a little spinach
1 slice Canadian bacon or 2 slices of turkey bacon
2-inch wedge of honeydew melon
Green tea or water

Lunch:
4 to 6 oz. broiled salmon
Caesar salad without croutons
1/2 apple

Afternoon Snack:
1 hard-boiled egg
1/2 cup sliced strawberries
2 tablespoons Chia seed mixed in 8 oz. water

Dinner:
4 to 6 oz. Halibut with Lemon-Garlic oil and Sauteed Watercress
Tossed Greek salad made with romaine lettuce, 3 black olives, 1 oz. feta cheese,
1/2 cucumber, 4 cherry tomatoes; dress with olive oil, lemon juice and a dash
of oregano, mix to taste
2-inch wedge of cantaloupe

Bedtime Snack:
2 oz. sliced turkey or chicken breast
4 macadamia nuts
Small peach or nectarine


DAY 7
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Relaxation/ Meditation

Breakfast:
3 to 6 oz. salmon
1/2 cup slow-cooked oatmeal sprinkled with cinnamon and chia seeds
2-inch wedge of cantaloupe
Green tea or water

Lunch:
Crabmeat salad made with a 6-oz. can of crabmeat, 1 chopped scallion, 1 chopped
celery rib; dress with 1/4 cup yogurt, juice of 1/2 lemon; serve inside 1/2 avocado
1 cup strawberries
Green tea or water

Afternoon Snack:
1/2 cup cottage cheese
4 almonds
1 apple

Dinner:
Grilled chicken breast
3/4 cup roasted or sauteed mushrooms and sauteed zucchini or squash
Romaine lettuce salad, sliced tomatoes, fresh basil with 1 oz. grated
Parmesan cheese; dress with olive oil and lemon juice, mixed to taste
1/2 cup fresh berries

Bedtime Snack:
2 oz. slices turkey breast
3 olives
1 pear

DAY 8
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
2 slices Canadian bacon, ham or turkey bacon
1/2 cup cottage cheese
1/2 blueberries
Green tea or water

Lunch:
3 to 4 oz. canned water-packed tuna
1/2 cup lentil soup
Romaine lettuce salad topped with chopped tomato and red onions;
dress with olive oil and lemon juice
Green tea or water

Afternoon Snack:
2 oz. smoked salmon
2-inch wedge cantaloupe

Dinner:
6 oz. Smoked Paprika-Roasted Salmon with Wilted Watercress
Savory Broccoli Saute
Green tea or water

Bedtime Snack:
2 oz. sliced turkey breast
4 green olives
1 apple

DAY 9
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight training

Breakfast:
Egg white omelet made with 2-3 egg whites and one yolk;
(add a few mushrooms and bell pepper, if desired)
1/2 cup slow-cooked oatmeal sprinkled with cinnamon and chia seeds
Green tea or water

Lunch:
3-6oz. grilled chicken breast
1/2 Cup Chana Masala (Spicy Chickpeas) with Watercress
Green tea or water
Afternoon Snack:
2 oz. smoked salmon
4 black olives
3 endive spears

Dinner:
6 oz. Salmon Fillets with Puy Lentils
Romaine salad dressed with olive oil and lemon juice
1/2 cup berries
Green tea and water

Bedtime Snack:
1/2 cup cottage cheese
1/2 cup strawberries
4 macadamia nuts

DAY 10
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
2 slices turkey bacon
1 cup plain yogurt sprinkled with cinnamon and chia seeds
1/2 cup strawberries
Green tea or water

Lunch:
4-6 oz. grilled chicken
1/2 cup Watercress and Cauliflower Soup
Large green salad with sliced tomatoes
2-inch wedge cantaloupe

Afternoon Snack:

1 hard-boiled egg
2-inch wedge cantaloupe
4 almonds

Dinner:
6 oz. broiled halibut
Warm Mixed Bean Salad with Pancetta on Watercress
Green tea or water

Bedtime Snack:
2 slices chicken or turkey breast
4 macadamia nuts
1 small peach






DAY 11
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight training

Breakfast:
4 oz. smoked salmon
3 oz. plain yogurt sprinkled with cinnamon and chia seeds
1/4 cantaloupe
Green tea or water

Lunch:
6 oz. canned crabmeat; dress with 1 tablespoon mayonnaise
1/2 cup lentil soup
Large Romaine salad; dress with olive oil and lemon to taste
Green tea or water

Afternoon Snack:
1 hard-boiled egg
4 cherry tomatoes
4 macadamia nuts

Dinner:
6 oz. roasted chicken breast
1/2 cup Manhattan clam chowder
1/2 cup Cauliflower Gratin
Green tea or water

Bedtime Snack:
1/2 cup cottage cheese
1/2 cup blueberries
4 hazelnuts



DAY 12
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
Wild Mushroom and Goat Cheese Omelets
2 slices turkey bacon
2-inch wedge cantaloupe
Green tea or water

Lunch:
3-6 oz. of grilled chicken
Sliced tomatoes
1 cup low sodium Vegetable soup
Green tea or water

Afternoon Snack:
1/2 cup plain yogurt sprinkled with cinnamon and chia seed
1/2 cup blueberries

Dinner:
6 oz. grilled salmon
Salad of romaine lettuce, avocado and tomato; dress with olive oil and lemon juice
Green tea or water

Bedtime Snack:
2 oz. tuna salad (water-packed tuna mixed with onion,
celery, pepper, mustard and a touch of mayonnaise, if desired)
4 almonds
1 pear


DAY 13
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
2-4 oz. smoked salmon
1/2 cup plain yogurt sprinkled with cinnamon
1 tablespoon chopped walnuts
1/2 cup blueberries
Green tea or water

Lunch:
Grilled Chicken breast
Roasted brussel sprouts
Steamed asparagus
Green tea or water

Afternoon Snack:
1 hard-boiled egg
2-inch wedge cantaloupe
4 macadamia nuts

Dinner:
6 oz. grilled bluefin or albacore tuna steak
1/2 cup grilled zucchini, eggplant, red onion or green bell pepper lightly
drizzled with olive oil and sprinkled with 1 tablespoon Parmesan cheese
Tomato salsa (use fresh, if possible)
Green tea or water

Bedtime Snack:
2 oz. sliced turkey breast
4 green olives
4 cherry tomatoes

DAY 14
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Relaxation/ Mediation

Breakfast:
Omelet made with 2-3 egg whites, 1 yolk and a few sliced fresh mushrooms
1/2 cup slow-cooked oatmeal with cinnamon
1 teaspoon chopped almonds
2-inch wedge cantaloupe
Green tea or water

Lunch:
3-4 oz. canned water-packed tuna
Romaine salad made with 1/2 cup white beans, 1/4 cup crumbled feta cheese, 4 cherry
tomatoes, and slice 1 slice red onion; dress with olive oil and lemon juice
Green tea or water

Afternoon Snack:
1 slice turkey breast
4 hazelnuts
2-inch wedge cantaloupe

Dinner:
4 large shrimp, grilled, broiled or baked on skewers with mushrooms, onions and cherry
tomatoes
1/2 cup Black Bean soup
Romaine lettuce salad; dress with olive oil and lemon juice
Green tea or water

Bedtime Snack:
1/2 cup cottage cheese
4 almonds
1/2 pear


DAY 15
Wake up and immediately have an 8oz. glass of water.
Exercise for the day: Aerobics

Breakfast:
3-4oz. smoked Nova Scotia salmon
1/3 cup slow-cooked oatmeal sprinkled with cinnamon with 2 tablespoons blueberries
1 teaspoon chia seeds
Green tea or water

Lunch:
4-6oz. broiled turkey burger (no bun)
Lettuce and tomato
White bean and Asparagus Salad with Watercress

Afternoon Snack:
2oz. sliced turkey or chicken breast
4 hazlenuts
4 celery sticks

Dinner:
2-6oz. broiled salmon
1 cup Creamy Artichoke and Watercress Soup
1/2 cup steamed spinach
Green tea or water









DAY 16
Wake up and immediately have an 8oz. glass of water.
Exercise for the day: Weight Training

Breakfast:
Omelet made with 2-3 egg whites and one yolk
Sliced tomato
1/2 cup blueberries
Green tea or water

Lunch:
3-6oz. smoked or grilled salmon
Green salad with tomatoes, cucumbers, red onion and 2 tablespoons chickpeas;
dress with olive oil, lemon juice and garlic

Afternoon Snack:
1/2 cup cottage cheese
4 small black olives
4 endive spears

Dinner:
4-6oz. grilled Trout with Golden Squash Kabobs
Shiitake Mushrooms Sauteed with Garlic
Salad of romaine lettuce, chopped avocado, tomato, green onion and
celery; dress with olive oil and lemon juice

Bedtime Snack:
2oz. sliced turkey breast
6 whole almonds
2-inch wedge of honeydew melon



DAY 17
Wake up and immediately have an 8oz. glass of water.
Exercise for the day: Aerobics

Breakfast:
2 slices turkey bacon
6 oz. plain yogurt sprinkled with Chia seeds
1/2 cup strawberries
3 hazelnuts or almonds
Green tea or water

Lunch:
3 to 4 oz. can water packed tuna
1 cup sliced tomato and cucumbers
1/2 cup Kidney Bean and Tarragon Salad

Afternoon Snack:
2 oz. sliced turkey breast
4 almonds
1 small pear

Dinner:
4 to 6 oz. broiled filet of salmon (make 8 oz. and save
2 oz. for tomorrow's bedtime snack!)
1 Cup Wilted Watercress with Roasted Garlic
Spinach salad with mushrooms, slice of red onion and 1/4 cup
chickpeas; dress with olive oil and lemon juice

Bedtime Snack:

2 oz. Grilled Chicken Breast
1/4 cup raw cauliflower
4 black olives

DAY 18
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight Training

Breakfast:
1 slice of Canadian bacon to 2 slices of turkey bacon
2 poached egg whites and one yolk
1/2 cup slow-cooked oatmeal
1/2 cup blueberries
Green tea or water

Lunch:
Watercress and Baby Arugula with Chicken, Goat Cheese and Pecans
1/2 cup steamed broccoli
1/2 cup strawberries
Green tea or water

Afternoon Snack:
2 oz. sliced turkey breast
4 cherry tomatoes
4 almonds

Dinner:
6 oz. Braised Cod with Bok Choy
Romaine lettuce salad with 2 oz. chickpeas; dress with
olive oil, garlic and lemon
juice

Bedtime Snack:
2 oz. salmon
2 tablespoons bean salad


DAY 19
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
4 oz. smoked salmon
1/2 cup slow-cooked oatmeal seasoned with cinnamon
2 teaspoons chopped almonds
2-inch wedge of cantaloupe
Green tea or water

Lunch:
King Crab and Watercress Salad
A few leaves of romaine lettuce
1/2 cup lentil soup
Green tea or water

Afternoon Snack:
2 oz. sliced turkey breast
1/2 cup strawberries
4 hazelnuts

Dinner:
Lemon Mint Chicken Cutlets on Watercress
1/2 cup grilled zucchini
1/2 cup Three Bean Salad

Bedtime Snack:
2 oz. cold filet of sole or cod
3 macadamia nuts
3 cherry tomatoes



DAY 20
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight training

Breakfast:
Omelet of 2-3 egg whites and 1 yolk with a few sliced mushrooms and a little spinach
1 slice Canadian bacon or 2 slices of turkey bacon
2-inch wedge of honeydew melon
Green tea or water

Lunch:
4 to 6 oz. broiled salmon
Caesar salad without croutons
1/2 apple

Afternoon Snack:
1 hard-boiled egg
1/2 cup sliced strawberries
2 tablespoons Chia seed mixed in 8 oz. water

Dinner:
4 to 6 oz. Halibut with Lemon-Garlic oil and Sauteed Watercress
Tossed Greek salad made with romaine lettuce, 3 black olives, 1 oz. feta cheese,
1/2 cucumber, 4 cherry tomatoes;
dress with olive oil, lemon juice and a dash of oregano, mix to taste
2-inch wedge of cantaloupe

Bedtime Snack:
2 oz. sliced turkey or chicken breast
4 macadamia nuts
Small peach or nectarine





DAY 21
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Relaxation/ Meditation

Breakfast:
3 to 6 oz. salmon
1/2 cup slow-cooked oatmeal sprinkled with cinnamon and chia seeds
2-inch wedge of cantaloupe
Green tea or water

Lunch:
Crabmeat salad made with a 6-oz. can of crabmeat, 1 chopped scallion, 1 chopped
celery rib; dress with 1/4 cup yogurt, juice of 1/2 lemon; serve inside 1/2 avocado
1 cup strawberries
Green tea or water

Afternoon Snack:
1/2 cup cottage cheese
4 almonds
1 apple

Dinner:
Grilled chicken breast
3/4 cup roasted or sauteed mushrooms and sauteed zucchini or squash
Romaine lettuce salad, sliced tomatoes, fresh basil with 1 oz. grated Parmesan cheese;
dress with olive oil and lemon juice, mixed to taste
1/2 cup fresh berries

Bedtime Snack:
2 oz. slices turkey breast
3 olives
1 pear




DAY 22
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
2 slices Canadian bacon, ham or turkey bacon
1/2 cup cottage cheese
1/2 blueberries
Green tea or water

Lunch:
3 to 4 oz. canned water-packed tuna
1/2 cup lentil soup
Romaine lettuce salad topped with chopped tomato and red onions;
dress with olive oil and lemon juice
Green tea or water

Afternoon Snack:
2 oz. smoked salmon
2-inch wedge cantaloupe

Dinner:
6 oz. Smoked Paprika-Roasted Salmon with Wilted Watercress
Savory Broccoli Saute
Green tea or water

Bedtime Snack:
2 oz. sliced turkey breast
4 green olives
1 apple



DAY 23
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight training

Breakfast:
Egg white omelet made with 2-3 egg whites and one yolk (add a few mushrooms and bell pepper, if desired)
1/2 cup slow-cooked oatmeal sprinkled with cinnamon and chia seeds
Green tea or water

Lunch:
Grilled Steak Salad with Ginger Lime Dressing
1/2 Cup Chana Masala (Spicy Chickpeas) with Watercress
Green tea or water
Afternoon Snack:
2 oz. smoked salmon
4 black olives
3 endive spears

Dinner:
6 oz. Salmon Fillets with Puy Lentils
Romaine salad dressed with olive oil and lemon juice
1/2 cup berries
Green tea and water

Bedtime Snack:
1/2 cup cottage cheese
1/2 cup strawberries
4 macadamia nuts







DAY 24
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
2 slices turkey bacon
1 cup plain yogurt sprinkled with cinnamon and chia seeds
1/2 cup strawberries
Green tea or water

Lunch:
4-6 oz. grilled chicken
1/2 cup Watercress and Cauliflower Soup
Large green salad with sliced tomatoes
2-inch wedge cantaloupe

Afternoon Snack:

1 hard-boiled egg
2-inch wedge cantaloupe
4 almonds

Dinner:
6 oz. broiled halibut
Warm Mixed Bean Salad with Pancetta on Watercress
Green tea or water

Bedtime Snack:
2 slices chicken or turkey breast
4 macadamia nuts
1 small peach


DAY 25
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight training

Breakfast:
4 oz. smoked salmon
3 oz. plain yogurt sprinkled with cinnamon and chia seeds
1/4 cantaloupe
Green tea or water

Lunch:
6 oz. canned crabmeat; dress with 1 tablespoon mayonnaise
1/2 cup lentil soup
Large Romaine salad; dress with olive oil and lemon to taste
Green tea or water

Afternoon Snack:
1 hard-boiled egg
4 cherry tomatoes
4 macadamia nuts

Dinner:
6 oz. roasted chicken breast
1/2 cup Manhattan clam chowder
1/2 cup Cauliflower Gratin
Green tea or water

Bedtime Snack:
1/2 cup cottage cheese
1/2 cup blueberries
4 hazelnuts

DAY 26
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
Wild Mushroom and Goat Cheese Omelets
2 slices turkey bacon
2-inch wedge cantaloupe
Green tea or water

Lunch:
3-6 oz. of grilled chicken
Sliced tomatoes
1 cup low sodium Vegetable soup
Green tea or water

Afternoon Snack:
1/2 cup plain yogurt sprinkled with cinnamon and chia seed
1/2 cup blueberries

Dinner:
6 oz. grilled salmon
Salad of romaine lettuce, avocado and tomato; dress with olive oil and lemon juice
Green tea or water

Bedtime Snack:
2 oz. tuna salad (water-packed tuna mixed with onion, celery, pepper, mustard and
a touch of mayonnaise, if desired)
4 almonds
1 pear

DAY 27
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics

Breakfast:
2-4 oz. smoked salmon
1/2 cup plain yogurt sprinkled with cinnamon
1 tablespoon chopped walnuts
1/2 cup blueberries
Green tea or water

Lunch:
Grilled Chicken breast
Roasted Brussel Sprouts
Steamed asparagus
Green tea or water

Afternoon Snack:
1 hard-boiled egg
2-inch wedge cantaloupe
4 macadamia nuts

Dinner:
6 oz. grilled bluefin or albacore tuna steak
1/2 cup grilled zucchini, eggplant, red onion or green bell pepper lightly
drizzled with olive oil and sprinkled with 1 tablespoon Parmesan cheese
Tomato salsa (use fresh, if possible)
Green tea or water

Bedtime Snack:
2 oz. sliced turkey breast
4 green olives
4 cherry tomatoes

DAY 28
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Relaxation/ Mediation

Breakfast:
Omelet made with 2-3 egg whites,
1 yolk and a few sliced fresh mushrooms
1/2 cup slow-cooked oatmeal with cinnamon
1 teaspoon chopped almonds
2-inch wedge cantaloupe
Green tea or water

Lunch:
3-4 oz. canned water-packed tuna
Romaine salad made with 1/2 cup white beans, 1/4 cup crumbled
feta cheese, 4 cherry tomatoes, and slice 1 slice red onion;
dress with olive oil and lemon juice
Green tea or water

Afternoon Snack:
1 slice turkey breast
4 hazelnuts
2-inch wedge cantaloupe

Dinner:
4 large shrimp, grilled, broiled or baked on skewers with mushrooms,
onions and cherry tomatoes
1/2 cup Black Bean soup
Romaine lettuce salad; dress with olive oil and lemon juice
Green tea or water

Bedtime Snack:
1/2 cup cottage cheese
4 almonds
1/2 pear