Dr Oz 7 Day Diet Plan
Transform your relationship with food and crave healthier meals. Begin with Dr. Oz’s 7 Day Diet Plan. Automating your meals is one of Dr. Oz’s top tenets of dieting success, whether your goals are nutritional or geared toward weight loss. It’s the only way to know what you’ll eat and when you’ll eat, eliminating guesswork and temptation. Transform your relationship with food and crave healthier meals with Dr Oz’s 7 Day Diet Automate Your Meals Begin with this 7-day plan and the Dr Oz Grocery List.
Dr Oz also provides us with a Sample Eating Menu and our goal is to eat the amount that makes you satisfied, which means eating an amount that your not feeling bloated. For some people, portions may be a little more than a traditional serving size. For others, they may be a little less.
Dr Oz Portion Control
Dr Oz recommends that we switch to using 9-inch plates. Most dinner plates are 12.5 – 13 inches. Smaller plates create portion control; you’ll eat less and feel fuller and to have automated emergency snacks on hand that are full of fiber, like nuts and edamame. Don’t forget to check out the Dr Oz Ultimate Diet Plan Two Weeks To Reboot Your Body!
YOUR Breakfast Choices For Cereal Lovers
Cooked oat cereal with 4 ounces of skim milk, or soy milk fortified with vitamin D and calcium, and 1 fistful of your favorite fruit
1 cup Kashi high-fiber or cold-oat cereal (like plain Cheerios) with 1 fistful of your favorite fruit, with 4 ounces of skim milk, or soy milk fortified with vitamin D and calcium.
For Egg Lovers
Egg-white omelette (3 egg whites and 1 whole egg), plus cut-up mixed veggies
2 scrambled, poached or hard- boiled eggs with 2 pieces of lean turkey sausage or tofu sausage (scramble with a little canola Pam spray, not butter)
For Bread Lovers
1 slice toasted100% wholewheat bread with 1 teaspoon peanut butter or 1 teaspoon apple or walnut butter or avocado spread
For those who hate breakfast and breakfast foods just doesn’t seem to be your style try the Dr Oz Magical Breakfast Blaster
YOUR Lunch Choices
Meal-Size Salad Chopped salad: 6 chopped walnuts, chopped veggies (your choice), and chopped mixed greens tossed with 4 ounces of salmon, turkey or chicken breast; with balsamic vinegar (2 parts) and olive oil (1 part) dressing
Soup and Salad 1 cup of one of the many hearty YOU Soups plus any of the YOU Salads, or a non-Caesar salad using olive or canola oil, or balsamic vinegar and olive oil dressing
Healthy Burger Veggie burger or Boca Spicy Chik’n Patty on a toasted whole wheat English muffin with 1 tablespoon of fructose-free olive oil-based marinara sauce, sliced tomato, romaine lettuce or spinach leaves, plus slices of red onion
YOUR Morning and Afternoon Snack Choices
Fruit and Nuts 1/2 ounce raw nuts with an apple, banana, plum, pear, orange, wedge of melon, cup of berries, 2 kiwis, 1/2 grapefruit, or any other fruit
Grains and Berries 1/2 cup whole grain cereal mixed with 1/4 cup almonds and 1/4 cup dried berries, apricots or raisins
Revved- up Veggies 1 cup of cut-up sauteed veggies, warmed in microwave and stuffed into small whole wheat pita OR Cut-up veggies dipped into 4 ounces plain, low-fat, no sugar-added yogurt or low- fat cottage cheese mixed with lots of dill, chives, ginger, red pepper flakes or other spices (your choice) OR Just plain cut- up veggies
Fruit and Yogurt
Low-fat probiotic (live culture) yogurt covered with 1/2 cup of canned, unsweetened peaches or mandarin oranges and some raisins
YOUR Dessert Choices
Every Other Day – Choose Only One
Cinnamon Apple Saute a la Mode
Sliced peaches with raspberries, blueberries and chocolate chips
1 ounce of dark chocolate (made with real cocoa), approximately three or four bites
YOUR Evening Snack Choices
Don’t Eat After 8:30 p.m. and Choose Only One
Simon’s Popcorn
Any snack option listed
100 percent whole wheat pita toasts and Tomato-Avocado Salsamole
YOUR Drink Choices
Plain or sparkling water (with fruit slice if desired), skim milk, coffee, hot or iced tea (decaffeinated is best if you have problems sleeping), diet soda (but only 1 to 2 a day)
For breakfast, you may include an 8-ounce glass of fruit or vegetable juice, such as tomato juice or 100 percent grapefruit juice or orange juice with pulp fortified with calcium and vitamin D
For dinner, you can include one glass of alcohol, which we prefer you to drink toward the end of the meal so it does not hinder your satiety center’s ability to slow your voracious appetite.
If you’re a nondrinker, it’s OK to swap for a teetotaler’s cocktail made with low-sugar grape juice, sparkling water and lime.
