Brazilian Diet

Where no portion is indicated, you can eat as much as you like, but eat until you are satisfied, not stuffed.

Between meals you can snack on carrots, celery, and low sodium vegetable broth

BREAKFAST EVERY DAY:
One half grapefruit -if not available, use fruits* in season
One slice of protein bread**, toasted, no spread of any kind added
Coffee /tea PLAIN (no sugar, cream or milk, no honey)
 

MONDAY

Lunch:
Assorted cold cuts***
Tomatoes - sliced, broiled, or stewed
Coffee/Tea/Diet Soda/Water

Dinner:
Fish or shellfish, any kind
Combination salad, any greens and vegetables as you wish
One slice protein bread toasted
Grapefruit - if not available, use fruits in season
Coffee/Tea/Diet Soda/Water

TUESDAY

Lunch:
Fruit salad, any combination of fruits
Eat until satisfied
[for substitute lunch see bottom of page]
Coffee/Tea/Diet Soda/Water

Dinner:
Any amount of broiled, lean hamburgers (no bread or dressings)
Tomatoes, lettuce, celery, olives (limit 4 olives), cucumbers and/or Brussels Sprouts
Coffee/Tea/Diet Soda/Water

WEDNESDAY

Lunch:
Tuna fish or salmon salad (make sure to drain oil off)
with lemon and vinegar dressing
Grapefruit, or melon, or fruit in season
Coffee/Tea/Diet Soda/Water

Dinner:
Sliced roast lamb***, remove any visible fat
Salad of lettuce, tomatoes, cucumbers, celery
Coffee/Tea/Diet Soda/Water

*** Can be subsituted with fish, seafood, chicken or turkey, or veg protein

THURSDAY

Lunch:
Two eggs, any style (do not use any fat/oil in cooking)
Low-fat cottage cheese
Zucchini, or string beans, or sliced/stewed tomatoes
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water

Dinner:
Roast, broiled or barbequed chicken (make sure to remove all visible skin and fat before eating)
Plenty of spinach, green peppers, string beans
Coffee/Tea/Diet Soda/Water

FRIDAY

Lunch:
Assorted cheese slices (preferably lowfat)
Spinach, all you want
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water
8 OZ skim milk

Dinner:
Fish or shellfish
Combination salad (any fresh vegetables desired, raw or cooked)
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water

SATURDAY

Lunch:
Fruit salad, any combination of fruits
+ 1 banana (make sure you eat the banana)
+ 1 glass of skim milk
[substitute lunch recommended]
Coffee/Tea/Diet Soda/Water

Dinner:
Roast turkey or chicken
Salad of tomatoes and lettuce
Grapefruit or fruit in season
Coffee/Tea/Diet Soda/Water

SUNDAY

Lunch:
Cold or hot turkey or chicken
Tomatoes, carrots, cooked cabbage, broccoli or cauliflower
Grapefruit, or fruit in season
Coffee/Tea/Diet Soda/Water

Dinner:
Plenty of broiled (grilled) steak, all visible fat removed before eating; any cut of steak you wish- sirloin, porterhouse, London broil, etc.
Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked)
Brussels Sprouts
Coffee/Tea/Diet Soda/Water


NOTES:

* Vegetables NOT permitted are corn, peas, potatoes, lentils and any beans, except green beans or waxed beans.
* Where no portion is indicated, you can eat as much as you like.
Eat until you are satisfied, not stuffed!.
*
* Between meals you can snack on carrots, celery sticks.
* Cooking with herbs, seasonings, spices, grated onion, minced parsley is recommended.
* Salt, Non-stick vegetable spray, cocktail sauce, ketchup, chili sauce & mustard are all permitted, but should be used within MODERATION.

Emagrecim Brazilian Diet
DIET- SUBSTITUTE LUNCH
If you wish, you may substitute the following lunch for any lunch, any day, on the Emagrecim Brazilian Diet Diet.

One half cup low-fat pot cheese or cottage cheese,
mixed with one tablespoon of low-fat sour cream
Sliced fruit, all you want
6 halves of walnuts or pecans, whole or chopped, and mixed with above or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor
(Tip: puree the cottage cheese & sour cream to make a whipped topping, serve over mixed berries & top w/ chopped nuts for a "sundae")

SECOND WEEK OF Emagrecim Brazilian Diet DIET
Repeat all menus of the first week. It's as simple as that. If after 30 days, you still need to lose weight, switch to normal, sensible eating for two weeks, [before going back on the Brazilian Diet]