The Lindora Diet: Sample Meal Plan

The Lindora Diet: Sample Meal Plan

The Lindora Diet plan was founded in 1971 by Dr. Marshall Stamper. It has grown steadily in popularity over the years, and has most recently formed a partnership with the drugstore chain Rite Aid as the Rite Weight Plan. The program is available in three different formats: through walk-in clinics scattered across the country, online and a starter-kit you can order to use from home. According to its website, you can expect to lose 10% of your body weight by following the plan for just 10 weeks.

The program offers a comprehensive strategy for achieving weight loss by focusing on behavior modification, especially through using a food diary to track food intake and keep track of your mood. Dieters are encouraged to post motivational thoughts every day about changing their behaviors and relationship with food. Inspirational email messages and diet check-ins are provided to your email every day. Support networks are available online and in the walk-in clinics to help as you embark on your weight loss journey. These behavioral modifications are supplied in addition to the basic nutritional modification the program offers.

The Lindora Diet program functions as a low-fat, low-carbohydrate and high-protein diet plan. You're encouraged to eat a mixture of simple and complex carbohydrates and protein at 3 meals, and have 3 protein-based snacks throughout the day. The Lindora Diet does offer a range of protein shakes and bars to help on your weight loss journey. The idea is to put the body into a mild state of ketosis so that you can burn calories and fat while still feeling satiated. The Lindora Diet program recommends keeping your net carbohydrate intake to around 50 per day, while keeping your calories below 1,200 per day.  On a typical day, a dieter is expected to follow these dietary guidelines:

 Breakfast

  • 1 protein serving
  • 1 fruit or 1 grain serving

 Mid-Morning Snack

  • 1 protein serving

 Lunch

  • 1 protein serving
  • 1 vegetable serving
  • 1 fruit serving
  • 2 cups torn lettuce

 Mid-Afternoon Snack

  • 1 protein serving

 Dinner

  • 1 protein serving
  • 1 vegetable serving
  • 1 fruit serving
  • 2 cups torn lettuce

Bedtime Snack

  • 1 protein serving

A sample meal plan on the Lindora Diet would look like this:

Breakfast

  • 2 egg whites
  • 1 c. strawberries

 Mid-Morning Snack

  • 2 oz. fat-free cheese

 Lunch

  • 2.5 oz. canned tuna, drained
  • 2 c. torn lettuce
  • ½ c. celery
  • ½ c. cucumber
  • Fat-free salad dressing

 Mid-Afternoon Snack

  • ½ c. fat-free yogurt

 Dinner

  • 3.5 ounces broiled chicken, skin removed
  • 2 c. torn lettuce
  • ½ c. tomatoes, chopped
  • 1 c. green beans
  • Fat-free dressing

 Bedtime Snack

  • Lindora Cinnamon Raisin Protein Bar

You're encouraged to drink a lot of water every day, although you can supplement water intake with a limited amount of diet sodas and unsweetened teas and coffee. There are also some free foods that you can choose from every day, which add variety to the eating program. These foods include diet gelatin, powdered non-dairy creamer, pimento, radishes and condiments such as mustard, horseradish, vinegar and margarine. There is also a vegetarian Lindora Diet meal plan option for those who do not eat meat.

After the 10 weeks are done, you're encouraged to slowly integrate more calories and carbohydrates into you diet, until you're able to maintain a healthy weight for a long period of time.

  • elisee torres

    please more informacion

  • sarh paiva

    do u have plan for high colesterol person?