Key Tips Before Starting the Diet
- Stick strictly to the foods listed in the diet. It’s best to clear tempting snacks and sweets from your home to avoid temptation.
- Follow the specified portion sizes in the weight loss meal plan exactly to ensure the diet’s effectiveness.
- Avoid alcohol during the diet. Drink only plain water, grapefruit juice, or lemonade—always without added sugar.
- You can swap days within the same week’s menu (for example, eat day 4’s menu on day 2, and replace day 4 with day 2’s menu), but don’t mix menus from different weeks.
- Allow about 5 hours between lunch and dinner.
- If you have any health conditions, consult your doctor before starting the diet plan. This diet is not recommended for pregnant women.
Complete 4-Week Weight Loss Meal Plan:
Week 1, Day 1
Breakfast: Coffee or tea (max 1 teaspoon sugar and a splash of milk)
Mid-morning snack: 2-3 pieces of fruit, raw or juiced—except banana (small fruits up to two handfuls)
Lunch: Cabbage soup with other vegetables, gently prepared, no meat or thickening
Dinner: Cabbage soup
"Snack": Cabbage soup
Week 1, Day 2
Breakfast: Coffee or tea, 1 biscuit (max 1 teaspoon sugar and a splash of milk)
Mid-morning snack: 2-3 pieces of fruit, raw or juiced—except banana (small fruits up to two handfuls)
Lunch: Potato salad (boiled potato, onion, 1 boiled egg, tomato, salt, vinegar, olive oil) – 200 g
Dinner: Potato salad – 200 g
"Snack": Diluted grapefruit or lemon juice with water
Week 1, Day 3
Breakfast: Coffee or tea (max 1 teaspoon sugar and a splash of milk)
Mid-morning snack: 2-3 pieces of fruit, raw or juiced—except banana (small fruits up to two handfuls)
Lunch: Cottage cheese with tomato (any kind you like) – 200 g cottage cheese
Dinner: Cottage cheese with tomato – 200 g cottage cheese
"Snack": Diluted grapefruit or lemon juice with water
Week 1, Day 4
Breakfast: Coffee or tea (max 1 teaspoon sugar and a splash of milk)
Mid-morning snack: 2-3 pieces of fruit, raw or juiced—except banana (small fruits up to two handfuls)
Lunch: Mushroom rice (without sour cream or cheese) – 200 g
Dinner: Mushroom rice (without sour cream or cheese) – 200 g
"Snack": Diluted grapefruit or lemon juice with water
Week 1, Day 5
Breakfast: Coffee or tea (max 1 teaspoon sugar and a splash of milk)
Mid-morning snack: 2-3 pieces of fruit, raw or juiced—except banana (small fruits up to two handfuls)
Lunch: Green bean soup, no thickening
Dinner: Green bean soup, no thickening
"Snack": Green bean soup
Week 1, Day 6
Breakfast: Coffee or tea (max 1 teaspoon sugar and a splash of milk)
Mid-morning snack: 2-3 pieces of fruit, raw or juiced—except banana (small fruits up to two handfuls)
Lunch: Grilled chicken breast with mixed vegetable salad – 200 g chicken
Dinner: Grilled chicken breast with mixed vegetable salad – 200 g chicken
"Snack": Diluted grapefruit or lemon juice with water
Week 1, Day 7
Breakfast: Coffee or tea (max 1 teaspoon sugar and a splash of milk)
Mid-morning snack: 2-3 pieces of fruit, raw or juiced—except banana (small fruits up to two handfuls)
Lunch: Yogurt with muesli
Dinner: Yogurt with muesli
"Snack": Diluted grapefruit or lemon juice with water
Week 2, Day 1
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 yogurt
Lunch: Pumpkin soup
Dinner: Pumpkin soup
"Snack": Pumpkin soup
Week 2, Day 2
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 yogurt
Lunch: Potato salad (boiled potato, onion, 1 boiled egg, tomato, salt, vinegar, oil) – 200 g
Dinner: Potato salad – 200 g
"Snack": Diluted grapefruit or lemon juice with water
Week 2, Day 3
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 yogurt
Lunch: Oven-baked potatoes with eggplant cream – 200 g potatoes
Dinner: Oven-baked potatoes with eggplant cream – 200 g potatoes
"Snack": Diluted grapefruit or lemon juice with water
Week 2, Day 4
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 yogurt
Lunch: Grilled chicken breast with mixed vegetable salad – 200 g chicken
Dinner: Grilled chicken breast with mixed vegetable salad – 200 g chicken
"Snack": Diluted grapefruit or lemon juice with water
Week 2, Day 5
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 yogurt
Lunch: Mixed vegetable soup, gently prepared, no thickening
Dinner: Mixed vegetable soup
"Snack": Mixed vegetable soup
Week 2, Day 6
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 yogurt
Lunch: Grilled mushrooms stuffed with cottage cheese – 200 g
Dinner: Grilled mushrooms stuffed with cottage cheese – 200 g
"Snack": Diluted grapefruit or lemon juice with water
Week 2, Day 7
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 yogurt
Lunch: Green bean soup
Dinner: Green bean soup
"Snack": Green bean soup
Week 3, Day 1
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Grilled mushrooms, 1 slice of cheese – 200 g
Dinner: Yogurt with muesli – 200 g
Week 3, Day 2
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: 2 boiled eggs or scrambled eggs, 1 slice of bread, 1 tomato, 1 cucumber
Dinner: Potato salad prepared as described – 200 g
Week 3, Day 3
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: 200 g cottage cheese, 1 tomato, 1 slice of ham
Dinner: 200 g cottage cheese, 1 tomato, 1 slice of ham
Week 3, Day 4
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Mushroom rice – 200 g
Dinner: Mushroom rice – 200 g
Week 3, Day 5
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Green bean soup
Dinner: Green bean soup
Week 3, Day 6
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Mushroom pasta – 200 g
Dinner: Mushroom pasta – 200 g
Week 3, Day 7
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Cooked cornmeal porridge (like semolina) with cottage cheese – 200 g
Dinner: Cooked cornmeal porridge with cottage cheese – 200 g
Week 4, Day 1
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 slice bread, 1 slice cheese, 1 tomato
Lunch: Greek salad (tomato, cucumber, pepper, onion, feta cheese, olives, 1 boiled egg)
Dinner: Greek salad
Week 4, Day 2
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 yogurt
Lunch: Steamed or grilled vegetables (broccoli, cabbage, cauliflower, pumpkin, eggplant, pepper, mushrooms)
Dinner: Steamed or grilled vegetables (broccoli, cabbage, cauliflower, pumpkin, eggplant, pepper, mushrooms)
Week 4, Day 3
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Oven-baked potatoes with eggplant cream – 200 g potatoes
Dinner: Oven-baked potatoes with eggplant cream – 200 g potatoes
Week 4, Day 4
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Grilled chicken breast with mixed vegetable salad – 200 g chicken
Dinner: Grilled chicken breast with mixed vegetable salad – 200 g chicken
Week 4, Day 5
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Vegetable soup
Dinner: Vegetable soup
Week 4, Day 6
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Grilled chicken breast with mixed vegetable salad – 200 g chicken
Dinner: Grilled chicken breast with mixed vegetable salad – 200 g chicken
Week 4, Day 7
Breakfast: Coffee or tea, 1 glass grapefruit juice or lemonade, 1 piece of fruit
Lunch: Green bean soup
Dinner: Green bean soup
After finishing the diet, maintain your weight with a self-designed meal plan that suits your taste and stays under 1500 calories. Returning to old habits will cause the weight to come back. Weight loss results vary based on age, activity level, and starting weight.
