Scarsdale Diet Plan
Below is the basic Scarsdale Diet Plan.
How the Scarsdale program works:
Dieters follow the Scarsdale Medical Diet (SMD) strictly for two weeks, and during which fast weight loss is promised (7 - 15 pounds).
After the two weeks, you switch to Keep Trim Eating for two weeks, where you plan your own menus for two weeks, with a list of additional foods permitted, and higher calories.
After two weeks on Keep-Trim, you are back on the Scarsdale Medical Diet for another two weeks of strict low calorie eating, followed with another two weeks of Keep Trim. This cycle is repeated until your goal is reached.
Scarsdale Diet Marinades
Budget Scarsdale Diet
Vegetarian Scarsdale Diet
Scarsdale Diet Shopping List
The Original Scarsdale Medical Diet Plan
Scarsdale Diet Day OneBreakfast: Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread Lunch: Assorted cold cuts with tomatoes (sliced, broiled or stewed) and coffee or tea Dinner: As much broiled fish or shellfish as you like along with a slice of protein bread, unlimited salad and a grapefruit Scarsdale Diet Day TwoBreakfast: Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread Lunch: As much fruit salad as you like with coffee or tea Dinner: As much lean, broiled hamburger as you like along with unlimited tomatoes, celery, cucumbers or brussels sprouts. Scarsdale Diet Day ThreeBreakfast: Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread Lunch: As much tuna salad as you like with a grapefruit and coffee or tea Dinner: As much broiled lean pork as you like along with unlimited green salad and coffee or tea Scarsdale Diet Day FourBreakfast: Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread Lunch: Two eggs any style, cottage cheese, string beans or tomatoes, and a slice of protein bread with coffee or tea Dinner: As much broiled, barbecued or roast chicken (with skin removed) as you like along with unlimited green beans, spinach or green peppers and coffee or tea. Scarsdale Diet Day FiveBreakfast: Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread Lunch: Assorted low fat cheese slices, unlimited amounts of spinach, and a slice of protein bread with coffee or tea Dinner: As much broiled fish or shellfish as you like along with unlimited salad, and a slice of protein bread with coffee or tea Scarsdale Diet Day SixBreakfast: Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread Lunch: As much fruit salad as you like with coffee or tea Dinner: As much broiled or roast turkey or chicken as you like with unlimited salad of tomatoes and lettuce, and a grapefruit with coffee or tea Scarsdale Diet Day SevenBreakfast: Coffee or tea with sugar substitute and a half of a grapefruit and a slice of protein bread Lunch: Cold or hot chicken or turkey, tomatoes, carrots, cooked cabbage, broccoli or cauliflower and a grapefruit or melon along with coffee or tea Dinner: Plenty of broiled (grilled) steak, all visible fat removed before eating along with a salad of lettuce, cucumbers, celery, tomatoes and Brussels sprouts with coffee or tea Second Week of Scarsdale Medical DietRepeat all menus of the first week. If after fourteen days, if you still need to lose weight, dieters switch to Keep-Trim Eating for two weeks, (before going back on the regular Scardale Medical Diet). |
Scarsdale Medical Diet Basic Rules1.Eat exactly what is assigned. 2. Don't drink any alcoholic beverages. 3. Between meals you eat only carrots and celery, but you may have as much as you wish. (You may snack on low sodium vegetable broth). 4. The only beverages allowed are regular or decaffeinated coffee, black; tea; club soda (with lemon, if desired); and diet sodas (and sugar free drinks) in all flavors (and water). You may drink as often as you wish (and as your body dictates). 5. Prepare all salads without oil, mayonnaise, or other rich dressings. Use only lemon and vinegar, or the vinaigrette or mustard dressing(see recipe link). Experiment with fat-free salad dressings during the Keep Trim weeks. 6. Eat vegetables (Avoid corn, peas, potatoes, lentils and any beans, except green or waxed.) without butter, margarine, or other fat; lemon may be used. (I can't believe its not butter can be used in moderation. Non-stick cooking spray may be used in moderation.) 7. All meat should be very lean; remove all visible fat before eating. Remove skin and fat from chicken and turkey before eating. 8. It is not necessary to eat everything listed, but don't substitute or add. Indicated combinations should be observed. The Scarsdale Diet calorie totals are between 850 and 1000 a day during the SMD and between 1000 and 1200 during Keep Trim. 9. Never overload your stomach. When you feel full, stop eating. 10. Don't stay on the Diet more than fourteen days. Non-stick vegetable spray, cocktail sauce, herbs, seasonings, spices, grated onion, minced parsley, ketchup (sugar free & low carb okay), chili sauce & mustard are all permitted within moderation. No PowerBars, Protein Bars, or Meal Replacement Bars or Shakes are permitted on the SMD or Keep Trim Program. Artificial Sweeteners (Splenda, Equal, Sweet & Low, etc ) are permitted. |
Scarsdale Medical Diet Portion SizesWhere no portion is indicated, you can eat as much as you like. Eat until you are satisfied, not stuffed. |
Scarsdale Medical Diet Substitute Lunch4 oz. lowfat cottage cheese
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After two weeks on the Scarsdale Diet, dieters switch to the "holding pattern" for the next 2 weeks - the Keep-Trim Program. |
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Easy 30 Minute Meals
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Not just entrees, these are complete meals that take 30 minutes from the kitchen to the table ... without sacrificing great taste! |
