Core Balance Diet Plan: Free Sample Menu

Created by Marcelle Pick, a nurse practitioner and the founder of Women to Women, the Core Diet, also known as the Core Balance Diet, is a four-week program designed to help women boost their metabolism and lose weight permanently.

Pick believes that women have stubborn weight because their body is out of balance because of one of six problems: hormonal, digestive, adrenal, inflammation, detoxification and neurotransmitters. To lose weight, dieters will need to overcome the imbalance and heal their metabolism. The diet is broken into two stages; the first is a two-week detoxification while the second phase is a customized two-week program focused on your particular imbalance.

When on the Core Balance Diet, dieters are advised to eat whole foods in small and frequent meals. The meal plan focuses on lean proteins, vitamin rich fruits and vegetables, complex carbohydrates, monosaturated fats and omega-3 fatty acids. Meals should be based on a ratio of 40% carbohydrates, 30% fats and 30% proteins. Recommended foods include turkey, eggs, salmon, chicken breast, fresh fruits, fresh vegetables, whole grains, legumes, olive oil, raw nuts and seeds. Below is a daily sample meal plan to be eaten during the first two-week detoxification phase.

Breakfast: Cheesy Egg Scramble with Fruit and Bacon

  • 2 medium eggs
  • 2 tbsp scallions, minced
  • ¾ oz cream cheese
  • 1 tsp butter
  • 1 tsp shallots, chopped
  • Pinch of salt and pepper
  • 2 slices nitrate free bacon
  • ½ cup blueberries

In a small skillet, melt butter over medium heat. Add shallots and scallions and sauté for 2 minutes or until tender. In a bowl, whisk together eggs, cream cheese, salt and pepper. Pour egg mixture into skillet. Stir continuously until cooked.

While eggs are cooking, cook bacon without adding any additional fat or oils. Enjoy eggs and bacon with blueberries.

Morning Snack: Fruit and Dip

  • 1 small apple, sliced
  • 1 tbsp cashew butter

Enjoy the apple slices dipped into the cashew butter.

Lunch: Salad and Salmon

  • 1/3 cup fresh salmon
  • ½ tsp mayonnaise
  • 1 tsp grated parmesan cheese
  • 1 tsp onion, finely chopped
  • 1/2 tsp dill, chopped
  • 1 cup mixed salad greens
  • 2 tsp olive oil
  • ½ lemon, juiced
  • Pinch of salt and pepper.

Combine salmon, dill, onion, Parmesan and mayonnaise until well mixed. Season with salt and pepper. Form into a patty and chill. Heat a small skillet with 1 tsp olive oil over medium heat. Cook the patty for 3 to 4 minutes, or until browned and then flip. Cook an additional 3 to 4 minutes.  Remove from heat and enjoy patty with a side salad topped with 1 tsp olive oil and lemon juice.

Afternoon Snack: Fruit and Nuts

  • 6 cantaloupe melon balls
  • 1 tsp lime juice
  • 1 tbsp fresh mint, finely chopped.
  • 2 tbsp almonds

Cut out 6 melon balls from a cantaloupe and set aside. Pour the lime juice into a small bowl and cover a paper towel or plate with mint. First roll the melon balls in the lime juice and then roll in mint to coat. Enjoy melon balls with almonds for a filling snack.

Dinner: Chicken and Vegetables

  • 4 to 6 oz broiled or baked skinless, boneless chicken breast
  • ½ sweet potato
  • ½ tbsp butter
  • ½ tsp cinnamon
  • ½ cup broccoli, steamed
  • Pinch of salt and pepper

Season the chicken breast with salt and pepper and bake until no longer pink in the center. You can either bake or microwave the sweet potato. Top the sweet potato with butter and cinnamon, if desired. Enjoy the chicken and sweet potato with a side of steamed broccoli.


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