Ready, set, cleanse! Below, you’ll find three days of sample menus to help get you started on my Diet Cleanse. Each day provides a range of 1,200 to 1,600 total calories, the right amount to help promote weight loss. Not looking to lose weight? Just enjoy the same healthy items, but increase portions at meals and snacks. Bon appétit!


BREAKFAST: Apple-Cinnamon Oatmeal: Cook 1/2 cup dry oats with water or milk, and top with 1/2 chopped apple, dash of cinnamon, and 1 tablespoon chopped walnuts.

LUNCH: Vegetable Salad with Chicken: Top a bed of leafy greens with whatever vegetables you have on hand (like cucumber, tomato, mushrooms, peppers, etc), 5 ounces skinless chicken breast, and drizzle with 2 teaspoons olive oil and unlimited vinegar. Serve with 1/2 whole grain pita or 2 rice cakes.

SNACK: Hummus and Carrots: Enjoy 1/4 cup hummus with unlimited crunchy carrots or other veggies.

DINNER: Turkey Burger with Veggies: Enjoy a 5-ounce turkey burger on a toasted (scooped) whole grain bun with lettuce, tomato, onion, ketchup and unlimited steamed green beans.

DESSERT: Yogurt-Dipped Blueberries: Dip 1/2 cup blueberries in plain yogurt and freeze for 1 hour.



BREAKFAST: Berry-Banana Smoothie: Blend up a smoothie with 1/2 banana, 1 cup frozen berries, 1 handful baby spinach leaves, 1 tablespoon chia seeds, 1/2 cup milk and ice cubes.

LUNCH: Turkey Sandwich: Prepare a sandwich with 2 slices of whole grain bread, 4 ounces sliced turkey breast, lettuce, tomato and mustard. Serve with crunchy carrots, peppers or sugar snap peas on the side.

SNACK: Nuts: Enjoy 1/4 cup (about 1 ounce) almonds, peanuts, walnuts, pecans or 1/2 cup pistachios in the shell.

DINNER: Steak, Potato and Spinach: Enjoy a 5-ounce sirloin steak with baked sweet potato (topped with an optional 1 teaspoon butter or buttery spread) and unlimited spinach sautéed with 2 teaspoons olive oil and garlic.

DESSERT: Frozen Grapes: Enjoy 1 cup red, green, or purple grapes.



BREAKFAST: Eggs with Veggies: Scramble 1 whole egg with 2 egg whites and cook with diced peppers, onions, tomatoes, and spinach. Enjoy with 1 slice whole grain toast or toasted whole grain English muffin.

LUNCH: Lentil Soup and Salad: Enjoy 2 cups lentil soup with a side vegetable salad dressed with 2 teaspoons olive oil and unlimited vinegar.

SNACK: PB-Banana: Enjoy 1 banana (or apple) topped with 1 tablespoon peanut butter.

DINNER: Pasta with Shrimp and Broccoli: Toss 5 ounces shrimp with 1 cup cooked whole grain pasta, 1 cup cooked broccoli florets, 1/2 cup marinara sauce and 1 tablespoon Parmesan cheese.

DESSERT: Low-fat Ice Cream or Frozen Fruit Pop: Enjoy any brand with less than 200 calories.