Skarsdale's Two-Week Meal Plan: Precise Daily Menus and Substitution Rules

Breakfast (same every day): ① One seasonal fruit, choose the cheapest one. ② 50 grams of toasted bread (or steamed bun); no butter or jam. ③ One egg. ④ Coffee or tea (no sugar, cream, or milk). Lunch Alternative Menu. There are seven lunch options, and any day's lunch can be replaced with one of the following: ① 200 grams of vegetables that can be eaten raw. ② Sliced ​​fruit, any quantity (buy the cheapest fruit). A spoonful of low-fat butter drizzled over the fruit. ③ Three walnuts, chopped and mixed with the fruit, or drizzled over the fruit. ④ Coffee or unsweetened soda.

Monday Menu. Lunch: ① Chicken soup ② Chef's salad ③ 50g bread (or steamed bun, rice), toasted. ④ Coffee or tea. Dinner: ① Grilled fish ② Unlimited amount of cold vegetable salad. ③ Half a seasonal fruit ④ Coffee or tea. Tuesday Menu. Lunch: ① Fruit salad; a mixture of various fruits, unlimited amount, placed on lettuce. ② Coffee or tea. Dinner: ① Unlimited amount of grilled lean ground beef (chopped at home after removing all visible fat). ② Cabbage, or bok choy or cauliflower. ③ Lettuce salad with cucumber, celery, carrots. ④ Coffee or tea.

Wednesday Menu. Lunch: ① Fish salad ② Seasonal fruit ③ Coffee or tea. Dinner: ① Tender lamb ② Cabbage ③ Lettuce, tomato, cucumber, and celery salad ④ Coffee or tea. Thursday Menu. Lunch: ① Two eggs, any way of cooking (no fat used in cooking) ② Cheese ③ Cucumber ④ 50g bread (or steamed buns/rice) ⑤ Coffee or tea. Dinner: ① Boiled, roasted, grilled, or smoked chicken, as much as you like, or Hawaiian marinated chicken ② Vegetables ③ Coffee or tea. Friday Menu. Lunch: ① Spinach and cheese tarts ② Unsweetened jam. Dinner: ① Any kind of fresh or frozen fish (grilled, fried, or boiled) ② Mixed salad, any kinds of vegetables are fine, you can also add cooked cold vegetables ③ 50g bread (or steamed buns/rice), toasted ④ Coffee or tea.

Saturday Menu. Lunch: ① Fruit salad on lettuce, any kind of fruit is fine. ② Coffee or tea. Dinner: ① Grilled, boiled, or marinated chicken. ② Tomato and lettuce salad. ③ Seasonal fruit. ④ Coffee or tea. Sunday Menu. Lunch: ① Cold or hot chicken, Hawaiian roasted chicken, or marinated chicken. ② Tomatoes, carrots, and boiled cabbage (or cauliflower). ③ Coffee or tea. Dinner: ① Grilled steak or boneless ham, or onion-braised liver or beef stew. ② Lettuce, cucumber, and celery salad. ③ Boiled tomatoes (fresh or canned, without sugar or oil), or kale sprouts. After one week of dieting, repeat the menu of the first week for the second week.