Rice Diet
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Day 1 of every week is the "cleansing day." The menu consists of 2 starches and 2 fruits for breakfast, lunch and dinner (3x per day).
Phase I, Day 1 - CLEANSING DAY:
BREAKFAST - 2 starches, 2 fruits
LUNCH - 2 starches, 2 fruits
DINNER - 2 starches, 2 fruits
Phase I, Days 2-7:
BREAKFAST - 1 starch, 1 dairy, 1 fruit
LUNCH - 3 starches, 3 vegetables, 1 fruit
DINNER - 3 starches, 3 vegetables, 1 fruit
Phase II is exactly the same as Phase I except that on the 7th day, 3 proteins or 2 dairies are added to dinner. The first day of each week starts with a cleanse as in Phase I (2 starches, 2 fruits for breakfast lunch and dinner).
Phase II, Day 1 - CLEANSING DAY:
BREAKFAST - 2 starches, 2 fruits
LUNCH - 2 starches, 2 fruits
DINNER - 2 starches, 2 fruits
Phase II, Days 2-6:
BREAKFAST - 1 starch, 1 dairy, 1 fruit
LUNCH - 3 starches, 3 vegetables, 1 fruit
DINNER - 3 starches, 3 vegetables, 1 fruit
Phase II, Day 7:
BREAKFAST - 2 starches, 1 fruit
LUNCH - 3 starches, 3 vegetables, 1 fruit
DINNER - 3 starches, 3 vegetables, 1 fruit + 3 proteins OR 2 dairies
PHASE I AND PHASE II PORTION KEY:
1 Starch = 1/3 cup rice or beans, or 1/2 cup of all other cooked grains or pasta, or 1 slice of bread, or 1/4 cup to 1 cup of cereal.
1 Dairy = 1 cup of nonfat soy milk, nonfat cow's milk or fat-free yogurt.
1 Vegetable - 1 cup of raw, or 1/2 cup of cooked vegetables.
1 Fruit = 1 medium piece of fruit or 1 cup of cut fruit
1 Protein = 1 oz fish or skinless poultry,* or 1 egg or 3 egg whites
- eating vegetarian is recommended for the weight loss phase, but if not possible, 1 oz of lean beef or pork can be substituted occasionally.
Condiments: Avoid all salt; use no-salt added herbs, spices, hot sauce and ketchup; balsamic vinegar, fruit-only jams jellies and spreads; up to 1 tsp pur maple syrup or honey per day.
- Click here to get a more extensive view of the portions [1]*
PHASE I SAMPLE MENU
Day 1
1 cup of oatmeal, 1 peach, 1 cup banana slices. 1/3 cup of black beans, 1 cup berries, 1 apple. 1/2 cup of quinoa, 1 orange, 1 plum.
Day 2 -7
For Breakfast
1 cup whole-grain cereal -or- one slice toast (whole-wheat) 1 cup of nonfat milk, soy milk or yogurt 1 piece of fruit
For Lunch
1 cup of cooked brown rice and/or beans 1 1/2 cups of cooked grain - oats or barley, -or- potato -or- corn -or- pasta 3 cups raw vegetable salad -or- 1 1/2 cups cooked broccoli 1 cup fruit salad
For Dinner
1 cup cooked brown rice and/or beans -or- 1 1/2 cup potato, corn or pasta 3 cups raw cabbage 1 cup berries
Phase II sample menu - continue until target weight is reached
Add 3 servings of fish, eggs or lean meat at dinner on the 7th day
For Breakfast
1/2 cup whole grain cereal -or- one slice of whole-wheat toast 1 cup non-fat milk 1 cup fresh berries 1 tablespoon dried cherries -or- one tablespoon all-fruit jam
For Lunch
1 cup cooked rice and/or beans -or- 1 1/2 cup of potato -or- corn -or- pasta 2 cups spinach 1/2 cup steamed broccoli -or- 1 cup raw carrots 1 cup melon or fresh strawberries
Dinner
2/3 cup brown rice 1/3 cup beans 1 cup raw spinach 1 cup steamed broccoli 1 cup fruit salad. (Add 3 proteins on the 7th day of each week in Phase II)
Once you reach your weight goal
2 days per week you can add 3 servings of fish, eggs or lean meat. (See portion key above.)
