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STAGE 1: THE RAPID START PLAN:

The Rapid Start menus supply an average of 1,100 to 1,200calories a day, with approximately 30 percent of those caloriesfrom protein, 45 percent from carbohydrates, and 25 percentfrom fat. On average, the menus furnish 30 grams of fiber a day.These menus are also low in sugar, sodium, saturated fat, andcholesterol.

Day 1

Breakfast1 serving high-fiber cereal (e.g., All-Bran, Bran Buds, Fruit

& Fibre, or Fiber One)1 cup low-fat, skim, or soy milk1 egg, scrambled (or two egg whites, scrambled) Strawberries (or other seasonal fruit)Coffee or tea

SnackPear

LunchWater-packed tuna with one sliced tomato served on a

generous bed of lettuce, chopped green peppers,radishes, and other salad vegetables

2 tablespoons low-calorie Italian salad dressing

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Snack1 cup low-fat, sugar free plain yogurt mixed with

1 tablespoon sugar-free apricot preserves

DinnerRoasted chicken breastAsparagus spears, steamed or boiledSummer squash (crookneck), steamed or boiled

Day 2

BreakfastTurkey breakfast sausage, 2 linksOat bran cereal, cooked1⁄2 grapefruitCoffee or tea

SnackBanana smoothie: 1 frozen banana blended with 1 cup low-

fat milk or soy milk and artificial sweetener (optional)

LunchMediterranean salad: 1⁄2 cup garbanzo beans on generous

bed of mixed greens and chopped salad vegetables1 tablespoon olive oil mixed with balsamic vinegar to taste

Snack1 cup low-fat, sugar-free yogurt (any flavor)

DinnerGrilled salmonBroccoli, steamed or boiledCarrots, cooked

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Day 3

BreakfastFat-free ham, 2 slicesLow-fat granola mixed with 1 cup low-fat, sugar-free yogurt

(any flavor)OrangeCoffee or tea

SnackApple

LunchChicken Caesar salad: cubed grilled chicken breast,

shredded Romaine lettuce, with an assortment of otherchopped salad vegetables, 2 tablespoons reduced-fatCaesar salad dressing

Snack1⁄2 cup low-fat cottage cheese, with baby carrots and other

cut-up raw vegetables

DinnerBeef tenderloinGreen peas, boiledCauliflower, steamed or boiled

Day 4

Breakfast1 egg, scrambledOatmeal, cooked1 cup low-fat, skim, or soy milkCantaloupe (or other seasonal fruit)Coffee or tea

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SnackFresh berries

LunchBlack bean chili: 1⁄2 cup cooked black beans, 2 tablespoons

salsa, 2 tablespoons chopped onions, 1⁄2 cup stewedtomatoes

Snack1 cup low-fat, sugar-free yogurt (any flavor)

DinnerRoasted turkey breastBrussels sprouts, steamed or boiledTossed salad2 tablespoons low-fat French salad dressing

Day 5

Breakfast2 egg whites, scrambled1 serving high-fiber cereal1 cup low-fat, skim, or soy milkRaspberries (or other seasonal fruit)Coffee or tea

SnackCut up assorted raw vegetables 1 ounce reduced-fat Swiss cheese

LunchGrilled chicken breastShredded cabbage tossed with 2 tablespoons low-fat cole

slaw dressing

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SnackPear

DinnerBaked Cornish game hen Carrots, cookedKale, cooked

Day 6

BreakfastTurkey bacon, 2 slicesOat bran cereal, cookedNectarine or peachCoffee or tea

Snack1 cup low-fat, sugar-free yogurt

LunchBroiled hamburger patty, extra lean Tossed salad2 tablespoons low-fat salad dressing1 cup raw grapes

Snack1⁄2 cup low-fat cottage cheese with cut-up raw vegetables

DinnerBaked cod or other whitefishFrench-style green beans, boiledYellow squash, steamed or boiled

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Day 7

Breakfast1 egg, scrambled Corn grits, cookedHoneydew melonCoffee or tea

SnackApple

LunchCooked eggplant topped with 1⁄2 cup tomato sauce, 1⁄2 cup

cubed tofu, and 1 ounce of grated fat-free Mozzarellacheese

Tossed salad with 1 tablespoon olive oil and balsamicvinegar

Snack1 cup plain low-fat, sugar-free yogurt with 1 tablespoon

sugar-free strawberry preserves

DinnerRoasted pork tenderloinCabbage, boiledOkra slices, boiled

Day 8

BreakfastTurkey sausage, 2 links1 serving high-fiber cereal

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1 cup low-fat, skim, or soy milk1⁄2 grapefruitCoffee or tea

SnackSliced cucumbers dipped in 1⁄2 cup low-fat cottage

cheese

LunchVegetarian lunch: 1⁄2 cup kidney beans topped with

2 tablespoons salsa Artichoke, steamed, leaves dipped in 2 tablespoons low-fat

Italian dressing Raw baby carrots

SnackPear

DinnerEye of the roundTomatoes, stewedCauliflower, steamed or boiled

Day 9

BreakfastTurkey bacon, 2 slicesSmoothie: Blend 1 cup low-fat, skim, or soy milk with

berriesCoffee or tea

SnackApple

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LunchBroiled hamburger patty, extra lean Spinach salad: chopped fresh spinach, 1⁄2 cup white beans,

2 tablespoons chopped onion, 2 tablespoons choppedred pepper, and 1 tablespoon olive oil with balsamicvinegar to taste

Snack1 cup low-fat, sugar-free yogurt (any flavor)

DinnerBaked chicken breastYellow snap beans, boiledFresh tomato, sliced

Day 10

Breakfast2 egg whites, scrambled Shredded Wheat1 cup low-fat, skim, or soy milkBanana, slicedCoffee or tea

SnackPlum

LunchThree bean salad: 1⁄4 cup garbanzo beans, 1⁄4 cup kidney

beans, 1⁄2 cup cooked green beans, 2 tablespoonschopped onion, 2 tablespoons chopped roasted redpeppers, and 2 tablespoons low-fat Italian dressing—served on a bed of Romaine lettuce

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Snack1 cup low-fat, sugar-free yogurt (any flavor)

DinnerSteamed Alaskan king crab Mixed vegetables, steamed (broccoli, zucchini, yellow

squash)