Hilton Head Diet Menus – Week 1 and 2 – Low Cal Phase


Cereal: (3/4 cup) – Choose cereals that are low in sugar content, such as Special K, 40% Bran, Shredded wheat, Wheaties, Raisin Bran, oatmeal, or Puffed wheat.
Milk: (1/2 cup) Low-fat (2%) or skim milk only.
Fruit (1/2 piece) – Choice of orange, banana, pear, apple, grapefruit, or peach.
Coffee or tea – Sugar substitute and/or dash of low-fat or skim milk may be added if desired.


BREAKFAST:  Low Cal Breakfast

LUNCH:  Fruit Plate
½ cup Strawberries
¼ cup Honeydew melon – Substitute fruit in season….
¼ cup Cantaloupe
¼ cup low-fat cottage cheese
Lettuce (a few leaves under the fruit)

5 oz Baked Chicken Breasts
1 Med. Baked Potato no butter
½ cup Vegetable: choice of green beans, broccoli, asparagus
½ cup Strawberries
1 Tbl Vanilla yogurt over fruit

EVENING SNACK: Metabo-meal
Cinnamon toast = 2 slices of thin-sliced wheat bread sprinkled lightly with cinnamon or mixture of cinnamon and artificial sweetener and toasted under the broiler.


BREAKFAST: Low-cal breakfast

1 whole egg, any style, If fried, use vegetable cooking spray
1 slice whole wheat breadtoasted
½ Grapefruit

6 oz Baked or broiled fish – any type no butter
½ cup brown or white rice
½ Cup choice of two – broccoli, carrots, green beans, cauliflower, asparagus, spinach
½ cup Orange slices with dash of vanilla yogurt if desired

Small tossed salad with 2 tlb diet dressing
½ Apple


BREAKFAST: Low-Cal Breakfast

3 oz Tuna fish water-packed
¼ Small head lettuce
½ Tomato
10 slices Cucumber
2 Tb Diet salad dressing

6 oz Broiled, lean hamburger
½ cup cooked Egg Noodles
½ Cup Vegetable: choice of green beans, broccoli, asparagus

½ Cup Cereal – choice of Shredded wheat or 40% Bran
½ Cup low-fat or skim Milk
½ Banana


BREAKFAST: Low-Cal Breakfast

Large Bowl Tossed salad – lettuce, tomato, cucumber, radish mix; 2 tb diet dressing
Roll (1 small hard or Kaiser roll) 1 tb diet butter

5 oz Baked Chicken
½ cup or 2 to 3 small New potatoes
½ Cup: Vegetable: Choice of spinach, green beans, broccoli
Fruit: Choice of 1/8 Cup cantaloupe or ½ cup strawberries/blueberries

¼ cup low-fat cottage cheese
½ Apple


BREAKFAST: Low-cal breakfast

Whole tomato stuffed with 2/3 chicken salad – see Hilton Head recipe

6 to 8 oz Broiled fish or shrim of any type
1 medium ear Corn on the cob
Small tossed salad – with 2 Tb diet dressing
1 whole Peach sliced and topped with 1 oz plain or vanilla yogurt

Raw vegetable plate (mixture of 6 each of raw carrot sticks, celery, radishes, and cauliflower with diet dip, if desired. See recipe for dip.


BREAKFAST: Low Cal Breakfast

LUNCH: Fruit Salad
¼ Cup Cottage Cheese – low fat
Lettuce ¼ Head
½ Cup Orange
½ Cup Apple
¾ Cup Grapes

4 to 5 oz Broiled stake – any type – all visible fat removed
1 med Baked potato with 2 tbl diet margarine
½ Cup Vegetable: choice of Zucchini, Broccoli, Asparagus

Evening Snack: Metabo-Meal
1 whole Banana , lightly sprinkle with cinnamon-artificial sweetener mixture and toasted under broiler.


BREAKFAST: Low-cal breakfast

Lunch: Omelet
Egg whites (whites of 3 eggs)
¼ Cup Cottage Cheese low-fat
1/8 of a Small Onion
¼ Cup Green Pepper – Chopped
¼ Cup Mushrooms – Chopped
Note: Fry egg whites lightly in frying or omelet pan, suing vegetable cooking spray. As egg whites set, add cottage cheese and all other ingredients and fold over omelet to cover filling.

DINNER: Spaghetti
½ Cup cooked noodles
4 oz Meatless Sauce (commercially prepared sauce, or use recipe in Chapter 20)
Parmesan cheese (sprinkled lightly over spaghetti)
Tosses salad (small bowl of lettuce, tomato, cucumber, radish mix, with 2 Tbl diet dressing).
1 Small Roll or bread (hard Kaiser roll or 2 medium slices of Italian or French bread with no butter or garlic)

Evening Snack: Metabo-Meal Fruit Plate
½ Apple
½ Banana
1 Tlb Raisins
Note: Slice and mix fruit together.

Second Week of the Low Cal Phase:
During the second week of the Low-cal Phase, simply repeat the menus from the first week. Then, switch over to the Booster menus listed in Chapter 9 for Week 3.


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