A Foolproof, Result-Based Diet That Will Melt up to 20 Pounds of Stubborn Body Fat in Just 30 Days! And the best part you don t have to starve yourself! 1
The information in this handbook is not intended to replace medical advice. No action or inaction should be taken based solely on the contents of this information. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you. The information and opinions expressed here are believed to be accurate, based on the best judgement available to the author. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. 2
Diet & Meal Plan 3
Diet Tricks and Tips Red meat to be eaten 2 times per week only No sugars only sugar substitutes Melba toast can be used as breading for your meat Only bake your food, do not fry your food You can use flavour drops which can be purchased at local Bulk Barn locations Prep your meals for a couple of days Portion your meat ahead of time You can choose to make fluffy bread instead of having the suggested rye bread If you feel the need to cheat while on the diet, please try to use some of our recipes so you do not Do not get on the scale every day, we suggest once per week 4
Daily Extras Allowed Daily Breakfast Allowance: 2 tablespoons of 1% milk 1 tablespoon of reduced sugar jam OR 1 tablespoon of peanut butter Lunch & Dinner Condiment Allowance Per Meal: 1 tablespoons of ketchup 1 tablespoon of bbq sauce 1 teaspoon of light mayo Unlimited Allowance: Pepper Garlic powder Cayenne Mustard Water *For men, you can double your daily allowance* Butter Oil Salt Avoid Using 5
Permitted Fruits Do not eat any fruit that are not on the permitted list (If you are allergic to any of the following fruit, do not eat them) 1 apple 1 orange 1/2 cantaloupe 1/2 grapefruit 1 cup honeydew 1/4 medium-sized pineapple 1 cup of strawberries 1 cup raspberries 1 cup blueberries 1 peach 2 apricots 2 plums Permitted Vegetables Do not eat any vegetables that are not on the permitted list (If you are allergic to any of the following vegetables, do not eat them) Broccoli Cabbage Cauliflower Celery Cucumber Green pepper Lettuce Onions Red pepper Spinach Yellow pepper Zucchini Permitted Meat Turkey Hamburger Chicken Fish Steak 6
Day 1 Breakfast ½ slice or rye bread (with 1 choice of breakfast allowance) ½ grapefruit Coffee or tea (no sugar, can use stevia to sweeten) Lunch 3oz of lean meat 1/2 cup of vegetables (choose from vegetable list) 1 glass of diet pop if wanted Dinner 4oz of lean meat 1 cup of vegetables (choose from vegetable list) 1 cup fresh fruit (choose from fruit list) Snack Choose 1 from the fruit list Remember to drink at least 4-6 glasses of water per day! Congratulations on completing your first day you are on your way to a happier, healthier you! 7
Day 2 Breakfast 1 Fruit smoothie Coffee or tea (no sugar, you can use stevia to sweeten) Lunch Your choice of fresh salad with 2oz of meat 1 apple 1 glass of diet pop if wanted Dinner 5oz of lean meat 1-2 melba toast 1 cup of vegetables (choose from vegetable list) 1 cup fresh fruit (choose from fruit list) Snack Choose 1 from the fruit list Remember to drink at least 4-6 glasses of water per day! 8
Day 3 Breakfast Egg white omelette with choice of vegetables Coffee or tea (no sugar, you can use stevia to sweeten) Lunch 3oz of lean meat (cold or hot) 1-2 melba toast 1/2 cup of vegetables (choose from vegetable list) 1 glass of diet pop if wanted Dinner 5oz of lean meat 1 cup of vegetables (choose from vegetable list) 1 cup fresh fruit (choose from fruit list) Snack Choose 1 from the fruit list Remember to drink at least 4-6 glasses of water per day! Congratulations you have made it to the 3 rd day! You are on your way to your ideal weight. Please do not get on the scale yet! 9
Day 4 Breakfast 1 boiled egg 1 melba toast Coffee or tea (no sugar, can use stevia to sweeten) Lunch Your choice of fresh salad with 2oz of meat 1 glass of diet pop if wanted Dinner 5oz of lean meat 1 melba toast 1 cup of vegetables (choose from vegetable list) 1 cup fresh fruit (choose from fruit list) Snack Choose 1 from the fruit list Remember to drink at least 4-6 glasses of water per day! 10
Day 5 Breakfast 1 Fruit smootie Coffee or tea (no sugar, you can use stevia to sweeten) Lunch ½ rye bread sandwich (you can choose to have 3oz of lean meat or canned) 2 dill pickles 1 apple (1 choice from condiment allowance) 1 glass of diet pop if wanted Dinner 5oz of lean meat 1 cup of vegetables (please choose from allowed vegetable list) 1 cup fresh fruit (please choose from allowed fruit list) Snack Choose 1 from the fruit list Remember to drink at least 4-6 glasses of water per day! 11
Day 6 Breakfast ½ slice or rye bread (with 1 choice of breakfast allowance) ½ grapefruit Coffee or tea (no sugar, can use stevia to sweeten) Lunch 2 eggs (anyway you would like them) 1 fruit 1 glass of diet pop if wanted Dinner 5oz of lean meat 1melba toast 1 cup of vegetables (please choose from allowed vegetable list) 1 cup fresh fruit (please choose from allowed fruit list) Snack Choose 1 from the fruit list Remember to drink at least 4-6 glasses of water per day! 12
Day 7 Reward Day Today is your last day of your first week, congratulations! Today is a very special day you get to choose any breakfast and lunch you want from any day and you get to choose to eat your favourite thing that you miss so much. (Remember: try to limit your carbs and sweets as you don t want to ruin all your hard work, but you certainly deserve a little something for a job well done!) Breakfast Choose any breakfast from any day Lunch Choose any lunch from any day Dinner 6-7 oz of lean meat 1 cup of vegetables (please choose from allowed vegetable list) 1 baked potato with sour cream and your choice of condiments Snack Choose 1 of our dessert recipes in this plan and enjoy! 13
Week 2 Use week 1 s diet plan, REMEMBER to change the days around, mix it up a little! Eliminate the rye bread and replace with Fluffy bread! *For men, you do not need to remove the bread* It is extremely important to remember to change the days around and replace the rye bread with our Fluffy Bread as this diet requires you to do so this will help eliminate stalls in your weight loss during the 30 days. 14
Week 3 Use week 1 s diet plan, DO NOT switch the days around! Eliminate 2 pieces of fluff bread-1 per day from 2 different days and replace with 1 melba toast! *For men, you do not need to remove the bread* 15
Week 4 Use week 1 s diet plan, REMEMBER to change the days around, mix it up a little! Eliminate 1 piece of melba toast from any day! *For men, you do not need to remove the bread* It is extremely important to remember to change the days around to help eliminate stalls in your weight loss during the 30 days. 16
So How did your weight loss go? How much did you lose in the 30 days? Now that you have completed, we want to hear from you! We want to know how you feel, how much you lost and how you feel about our diet program. When did you start: When was your last day: Starting weight: End weight: Did you reach your goal: How would you rate our diet from 1-5: (1 being the worst 5 being the best) Would you recommend this diet to your friends: If you would like to send us your weight loss story and some photos, we would love that! We love reading and seeing all the progress our customers make on our diet! Please send to myweightlossstory@the30daydiet.com 17
Featured Recipes 1. Fluff bread 6. Beef and broccoli 2. Buffalo boneless wings 7. Cauliflower mashed potatoes 3. Zucchini nachos 8. Cauliflower rice 4. Breaded zucchini 9. Fluffy bread dessert 5. Mongolian beef 10. Ricotta cheesecake 18
Fluffy Bread Ingredients: * 3 eggs, separated * ⅛ teaspoon cream of tartar * 3 tablespoons softened cream cheese or Greek yogurt Baking Instructions: Preheat oven to 300 F/150 C. Separate the eggs into 2 bowls. Add the cream of tartar to the egg whites and whip until it forms stiff peaks. Add the cream cheese or yogurt into the yolks and mix until combined. Fold half of the egg whites into the yolks until just combined. Add the rest and fold again until incorporated. Line a baking sheet with parchment paper and place six dollops of the mixture on the tray (about ½ cup each). Spread out the circles with a spatula to about ½ inch thick. Bake for 30 minutes or until golden. Allow to cool for at least 1 hour. Tips and tricks: For even better results you can substitute Fluffy bread for your rye bread. You can choose to add spices (no salt) to give it a wonderful taste 19
Buffalo Boneless Wings Ingredients: * 3.5 oz of boneless, skinless chicken * ¼ cup vinegar * ¼ cup water * ½ tbsp. cayenne pepper * ½ tbsp. chilli powder (adjust as needed) * 1-2 melba toast (as breading) Cooking Instructions: In a small bowl mix vinegar, water and cayenne pepper. Add chicken to marinade and refrigerate for 1-2 hours. Preheat oven to 300 F/150 C. Add chilli powder to a small dish and dip chicken in the chilli powder. Place on rack in baking pan. Bake 15-20 minutes turning halfway through. Serve immediately with some buffalo sauce (low sugar), bbq sauce or Frank s red hot sauce. Tips and tricks: You can choose to save your melba toast for this recipe 20
Zucchini Nachos Ingredients: * 2 medium zucchini, sliced into thin rounds * 1/3 cup shredded airy-free cheese, optional * 3 tables spoons of your choice for vegetables * 4-5oz of meat * Your choice of spices (no salt) Cooking Instructions: Line a plate with parchment paper, placing each of the zucchini rounds onto the paper, do not overlap them as you are baking them first. Transfer the plate to the microwave and cook for 8-10 minutes on 50% setting. You know the chips will be done when the edges curl and the middles get slightly golden. Once they are done, remove the parchment paper from the microwave and flip them over, drop the rounds onto a cooling rack. Repeat this step until all zucchini rounds are done. Meanwhile, place all your meat into a large frying pan, cook until done. Now make a layer of zucchini rounds and place all your vegetables and meat on top Tips and tricks: You can choose to add salsa to your Nachos Try to limit your cheese to a minimum 21
Mongolian Broccoli Beef Ingredients: *3.5 oz lean beef steak * 1 cup of broccoli *3 green onions * 2 garlic cloves * 2 tbsp low fat, low sodium beef broth Cooking Instructions: In a skillet, cook green onions and minced garlic on medium heat for a minute, stirring continually. Add in beef. Cook the beef halfway through and add in the broccoli and broth. Cook until broccoli is tender and beef is fully cooked. Tips and tricks: You can make cauliflower rice to place this ontop If you save your vegetables from lunch you can add a colored pepper 22
Beef and Broccoli Ingredients: * 1 cup of broccoli florets * 3.5oz beef Sirloin steaks, thinly sliced * 2 tbsp Low sodium soy sauce * 2 cloves garlic, minced * 1tsp onion powder * 1tbsp fresh chopped parsley * a few tablespoons of low sodium beef/chicken broth Cooking Instructions: In a large skillet, put a few tablespoons of low sodium beef/chicken stock and sauté beef until brown. Add garlic, onion powder, broccoli, parsley, and low sodium soy sauce. Sauté until done. Tips and tricks: If you are not a beef fan, substitute the beef with chicken. You can double or triple the ingredients and save the rest for a different day 23
Breaded Zucchini Ingredients: * 1 medium zucchini, washed and sliced into strips or rounds * 1-2 melba toast, grounded up to make crumbs * Egg white * Parchment paper * Your choice of spices Cooking Instructions: Preheat oven to 425. Place melba toast crumbs on a plate and season. Dip each zucchini strip or round into egg wash and then into melba toast and lay on parchment paper with at least 1 between them. Bake 10-15 minutes, turn up your oven to broil and then carefully watch until toasted and browned. 24
Cauliflower Mashed Potatoes Ingredients: * 1 cup of cauliflower * Low sodium, low fat chicken broth * Your choice of spices Cooking Instructions: Chop & steam the cauliflower. Drain well, or use a cheese cloth to get all the excess water out. Blend all the ingredients until smooth. 25
Cauliflower Rice Ingredients: * 1 cup of cauliflower * You can choose another veggie from our list of vegetables Cooking Instructions: Using a food processor, process cauliflower florets until finely chopped. Cook for 20 minutes in a non-stick pan. Add all the other ingredients and continue stirring occasionally for 10-15 minutes. Garnish with fresh green onions. Tips and tricks: You can make chicken fried rice (but do not fry your chicken, bake it) 26
Fluffy Bread Dessert Ingredients: * 3 eggs, separated * ⅛ teaspoon cream of tartar * 3 tablespoons softened cream cheese or Greek yogurt * 2 drops of flavour * Sweetner Baking Instructions: 1. Preheat oven to 300 F/150 C. 2. Separate the eggs into 2 bowls. 3. Add the cream of tartar to the egg whites and whip until it forms stiff peaks. 4. Add the cream cheese and flavouring into the yolks and mix until combined. 5. Fold half of the egg whites into the yolks until just combined. Add the rest and fold again until incorporated. 6. Line a baking sheet with parchment paper and place six dollops of the mixture on the tray (about ½ cup each). 7. Spread out the circles with a spatula to about ½ inch thick. 8. Bake for 30 minutes or until golden. 9. Allow to cool for at least 1 hour. 10. Enjoy with your favorite toppings! Tips and tricks: You can purchase small bottles of strawberry, blueberry, banana, maple flavour drops at Bulk Barn. You can even buy butter flavour! You can even make garlic bread, just use garlic powder and butter flavour You can choose to use your daily fruit for a topping 27
Ricotta Cheesecake Ingredients 1. 2 cups low-fat ricotta cheese 2. Desired amount of sweetener 3. 1 tsp vanilla extract 4. 2 eggs Instructions: 1. Preheat oven to 355 F/180 C. 2. Mix ricotta cheese, sweetener and vanilla extract into a bowl 3. Add in eggs gradually and continue to beat until it becomes smooth 4. Spoon the batter into round dishware and bake in the oven for 20-25 minutes. Tips and tricks: You can choose to use your daily fruit for a topping 28
More Fluffy Bread Ideas Sandwich Jam Toast Pita Pita Bread 29