Free Sample Menu Plan for the 4 Day Diet

Free Sample Menu Plan for the 4 Day Diet

The 4 Day Diet was created by Dr. Ian Smith. This diet is designed with 7 different modules, each lasting 4 days. Each module is unique and designed with specific goals. The 7 modules are: Induction, Transition, Protein Stretch, Smooth, Push, Pace and Vigorous. Below are free sample meal plans for each phase of the diet.

Induction

Breakfast:

  • 6 oz plain yogurt
  • 1 to 2 tsp psyllium husk
  • 1 serving of fruit
  • 1 cup of coffee with one packet of sugar and 1 tsp of milk or cream

AM Snack:

  • 1 pear

Lunch:

  • 2 cups leafy green vegetables
  • ½ cup brown rice
  • 1 apple
  • ½ cup blueberries

PM Snack:

  • Small side salad with 2 cups of lettuce and 3 tbsp fat free dressing

Dinner:

  • 1 cup cooked beans (lentils or chickpeas)
  • 1 cups steamed vegetables
  • 1 cup brown rice
  • 1 orange

Transition

Breakfast:

  • 1 cup of coffee with 1 tsp milk and 1 packet sugar
  • 6oz yogurt
  • 1 tbsp low fat granola
  • ½ cup berries

AM Snack:

  • ½ cup low fat cottage cheese

Lunch:

  • ½ cup cooked black eyed peas
  • 1 cup berries
  • 1 cup raw carrots

PM Snack:

  • 1 fat free pudding snack

Dinner:

  • 4 oz grilled fish
  • 2 cups green salad
  • 3 tbsp fat free dressing

Protein Stretch

Breakfast:

  • 2 egg whites scrambled with a strip of turkey bacon

AM Snack:

  • 1 hardboiled egg

Lunch:

  • 2 slices whole wheat bread
  • 4 oz lean roast beef
  • 1 tbsp low fat mayonnaise
  • ½ banana
  • 1 cup bell peppers and cherry tomatoes

PM Snack:

  • Small protein shake (200 calories or less)

Dinner:

  • 1 cup navy beans
  • 1 cup brown rice, cooked
  • 1 cup steamed vegetables

Smooth

Breakfast:

  • 1 serving cereal
  • 1 cup fat free or skim milk

AM Snack:

  • 2 oz cheese
  • 3 to 5 whole wheat crackers

Lunch:

  • 2 cups green salad
  • 3 tbsp fat free dressing
  • 1 cup cooked lentils
  • ½ cup strawberries

PM Snack:

  • 1 apple
  • 2 tbsp peanut butter

Dinner:

  • 2 medium slices of pizza (no meat)
  • 1 cup green salad
  • 1 cup steamed vegetables

Push

Breakfast:

  • 6 oz plain fat free yogurt
  • 1 smashed banana
  • 1 tbsp wheat germ
  • ½ tbsp peanut butter

AM Snack:

  • 2 cups baby carrots

Lunch:

  • 2 cups green salad
  • 3 tbsp fat free dressing
  • 1 cup raw carrots
  • 1 pear

PM Snack:

  • ½ large banana

Dinner:

  • 5 oz skinless, boneless chicken breast
  • 2 cups steamed vegetables
  • 1 cup freshly squeezed lemonade with 1 tsp sugar

Pace

Breakfast:

  • 2 whole wheat frozen pancakes
  • 2 tbsp low calorie syrup

AM Snack:

  • 1 apple

Lunch:

  • 1 cup vegetable or chicken noodle soup
  • 2 cups green salad
  • 1 cup green tea
  • 1 apple

PM Snack:

  • 1 pear

Dinner:

  • 5 oz grilled fish
  • 2 servings of steamed vegetables

Vigorous

Breakfast:

  • 6 oz fat free yogurt
  • 1 tsp psyllium husk
  • 1 apple
  • 1 cup of coffee with one packet of sugar and 1 tsp of milk or cream

AM Snack:

  • 2 oz lean roast beef

Lunch:

  • 2 cups green salad
  • ½ cucumber, sliced
  • 1 cup steamed vegetables
  • 1 orange

PM Snack:

  • 1 reduced fat cheese stick

Dinner:

  • 1 cup green salad
  • 1 cup steamed vegetables
  • 1 ½ cup broth based soup
  • 1 pear

The meal plans above are designed for each module of the 4 Day Diet. For several modules, Dr. Smith provides strict meal plans that remain the same for each day, yet with other modules, the meal plans vary from day to day. In addition to following the meal plan, be sure to add the recommended exercises to your daily routine. Within 28 days, you should start to have healthier eating habits and see some change in your weight and body fat.

2 Comments

  1. Sheila Rankin

    Help! I would love to try the 4 day diet by Dr.Ian but I hate a lot of the feed recommended. I can buy them but once they are cook I will throw them away. What can I do?

  2. Heather

    question… I have a low sugar count… will this diet effect my sugar?

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