Body for Life Diet Plan: Sample Menu

The Body for Life Diet Plan is an intensive 12-week diet and exercise regimen that claims it can empower you to lead a fit and healthy life. Inspired by fitness expert Bill Phillips, the diet system is now owned by parent company Abbott Laboratories.

The Body for Life Diet Plan is based on three elements: exercise, nutrition and planning. The focus is on strengthening both the body and mind to prepare you for a lifetime of health. The formula for achieving success is to prepare the mind, and ideally the body will follow. This is accomplished by picturing your goals, understanding why you want to accomplish your goals, and planning how you will translate your goals into reality. All you have left to do is take the leap and you’re on your way.

What is the Body for Life Diet Plan?

The Body for Life Diet Plan is a comprehensive strategy to get you fit as quickly as possible. This is accomplished by performing weight training and aerobic exercise six days per week–a total of four hours–and by following an engineered eating plan. You eat six times daily to keep your body fueled and to prevent hunger and this paired with the exercise scheme can change your body in a short period of time.

To keep your metabolism revved up, you eat about every three hours. The food you eat focuses on getting good nutrition and items that stabilize your blood sugar. You eat a balanced diet of protein and complex carbohydrates, whole grains and vegetables. Portions are controlled and can be measured approximately by the size of your fist or a pack of cards (each are equal to about one serving). Beverage size is 8-ounces. You can plan meals using ingredients from the Body for Life food groups list or you can follow the basic one-week menu plan and alter it according to your tastes over the 12-week diet period:


Chicken breast
Ground turkey


Baked Potato
Sweet Potato
Brown Rice
Whole-wheat bread



Essential Fats

Sunflower seeds
Cold-water fish
Natural peanut butter

7-Day Sample Menu

1. Monday

Breakfast: Egg white omelet, oatmeal
Snack: Nutrition shake
Lunch: Fresh tuna, broccoli, new potatoes
Snack: Nutrition bar
Dinner: Round steak, yam, green beans
Snack: Cottage cheese with blueberries

2. Tuesday

Breakfast: Breakfast wrap (egg whites, low-fat sausage, salsa, low-fat cheese, whole-wheat tortilla)
Snack: Nutrition drink
Lunch: Salmon, spinach, brown rice
Snack: Nutrition shake
Dinner: Pork tenderloin, asparagus, baked potato
Snack: Cottage cheese with strawberries

3. Wednesday

Breakfast: Egg white pancakes
Snack: Nutrition shake
Lunch: Chicken fajita wrap
Snack: Nutrition drink
Dinner: Sushi
Snack: Green salad with cottage cheese

4. Thursday

Breakfast: Scrambled egg whites, whole-wheat toast
Snack: Nutrition drink
Lunch: Southwest chicken salad
Snack: Nutrition bar
Dinner: Tofu stir-fry, brown rice
Snack: Cottage cheese, grapes

5. Friday

Breakfast: Egg white omelet, oatmeal
Snack: Nutrition bar
Lunch: Turkey burger on whole-wheat bun
Snack: Nutrition drink
Dinner: Grilled salmon, green salad, baked potato
Snack: Cottage cheese, apple

6.  Saturday

Breakfast: Pancakes
Snack: Nutrition shake
Lunch: Chili
Snack: Nutrition bar
Dinner: Rosemary chicken, peas, whole-wheat pasta
Snack: Cottage cheese with yogurt

Day 7 is a “Free Day”. On your free day, you allow your body to rest, abstaining from exercise and indulging in the kinds of foods you avoided all week. On your free day you can have pizza or pie, the only rule is that on this day there are no rules. However, it is recommended that you avoid binging.


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