Sample Week Meal Plan: The Every Other Day Diet

Sample Week Meal Plan: The Every Other Day Diet

The Every Other Day Diet is a unique approach to dieting where dieters switch between an extremely calorically restrictive days and days of normal eating. This diet was created by kidney specialist Dr. John Daugirdas. The benefit of switching between normal calorie days and very low-calorie days, according to Dr. Daugirdas, is that the body will avoid going into starvation mode.

On low-calorie days, dieters will eat around 300 calories per day. This number can be increased to 400 calories per day if the dieter exercises on these low-calorie days. On the normal days, female dieters will eat 1200 to 1800 calories per day. Here is a sample menu plan.

Low Calorie Day

Breakfast: Six-oz glass of tomato juice with 1 small slice of deli meat and ½ cup of strawberries

Morning snack: A smoothie made from a cup of water, 3 ice cubes, 1 tbsp of whey protein and ¼ cup of mixed berries

Lunch: Six-oz cup of tomato juice with 1 oz of low fat cheese and ½ cup of pickles

Afternoon snack: One stalk of celery topped with 1 tbsp of calorie-free salad dressing

Dinner: A three egg white omelet prepared with onions, green peppers and mushrooms. Enjoy this omelet with ½ cup of strawberries

Evening snack: Smoothie with whey protein. Enjoy this with a cup of mixed vegetables

Normal Calorie Day

Breakfast: English muffin topped with 2 ¼ tsp of peanut butter. Enjoy this with 2/3 cup of fat free yogurt and one small banana

Snack: One reduced fat string cheese stick with 3 saltines

Lunch: Whole-wheat wrap topped with 3 tbsp of hummus, lettuce and tomato. Enjoy this wrap with ½ cup of applesauce and 1 cup of low fat yogurt

Afternoon snack: 15 almonds

Dinner: 3 oz of boneless, skinless chicken breast. Serve this with 2/3 cup of couscous and a cup of broccoli.

Evening snack: Two large graham cracker squares topped with 1 tbsp of peanut butter

Low Calorie Day

Breakfast: Six-oz. glass of tomato juice and serve that with 1 oz of protein and ½ serving of fruit

Snack: Low-calorie smoothie made with water and ice, 1 tbsp of whey protein and ¼ of a serving of fruit

Lunch: Six-oz. glass of tomato juice with 1 oz of protein

Afternoon snack: Anything that is under 50 calories

Dinner: Focus this meal around protein, fruit and vegetables. Aim for a meal that has no more than 100 calories

Evening snack: Repeat your morning smoothie along with a serving of vegetables

Normal Calorie Day

Breakfast: Toasted whole-wheat English muffin topped with 1 tbsp of peanut butter and 1/4 cup sliced banana. Enjoy this breakfast with 20 blueberries

Morning snack: Three rye crackers topped with 2 tbsp of light cheese

Lunch: Cup of vegetable beef soup with 6 whole wheat cracks and a piece of fresh fruit

Afternoon snack: One oz. of dark chocolate with 5 to 6 medium strawberries

Dinner: Broil or grill 4 oz. flank steak seasoned with salt and pepper. While steak is cooking, saute together 3/4 sliced bell pepper, 1/4 onion sliced, 1 tbsp hoisin sauce, 2 tsp red wine and 1 tsp olive oil.  Enjoy steak with the pepper mixture on the side

Evening snack: Low-fat popcorn and season with some low calorie butter-flavored spray and some savory herbs