Free Sample Menu for the 5 Factor Diet

The 5 factor diet is a diet plan that encourages people to have 5 meals a day. The concept involves 5 meals a day that can be prepared in 5 minutes using 5 ingredients, and 5 workouts per week. The 5 meal factor diet should include the 5 nutrient that are essential for ideal weight loss:

  1. Low fat and high protein foods
  2. Low to moderate GI foods
  3. Fiber foods
  4. Sugar free beverages
  5. Healthy fat foods

This diet plan allows one cheat day per week, where dieters can indulge in their favorite foods. Here is a free sample menu of the 5 factor diet:

1. Breakfast: Apple Cinnamon Oatmeal

  • ½  apple chopped
  • 1 tsp cinnamon powder
  • 1 tbsp oat bran
  • ½ cup oats

Mix oats and oats bran in 1 cup of water and bring to boil for 2-3 minutes. Once it becomes a little mushy, add cinnamon powder and stir. After it is well mixed, add the chopped apples and boil for a minute. 

2. Mid Morning Snack: Non Fat Yogurt 

If you are choosing yogurt from a store, then make sure that you pick up plain yogurt such as vanilla or strawberry. You can make it more delicious by adding your own fruit, such as pieces of peach, sliced berries or even a few half-cut cherries.

3. Lunch: Curry Chicken with Brown Rice

  • 1 skinless chicken breast butterified and pounded
  • 1 teaspoon curry paste
  • ½ cup yogurt
  • 2 cups cooked brown rice
  • cooking oil to spray
  • coriander powder
  • grounded black pepper and salt to taste

Mix the yogurt with salt, black pepper, coriander powder and curry powder. Marinate the chicken in this for 20 minutes (in the refrigerator), then drain the marinated mix. Take a non stick pan and spray cooking oil, and heat for few seconds. Add the chicken and allow it to cook till golden brown on both sides. Cover the pan and allow cooking for 1 minute in medium flame. You can eat this recipe with brown rice, cucumber and a splash of lemon (if required).

4. Afternoon Snack: French Onion Dip

  • 2 small sized onions
  • a pinch of garlic paste
  • a teaspoon of oil
  • Worcestershire sauce
  • sour cream
  • salt to taste

In a non stick pan, add 1tsp of oil and sauté onions in a medium flame. Once light brown, add garlic paste. Sauté for 2 minutes in lower fame and add the sauce. Stir for few seconds, then cool it off. Once it is cooled, add sour cream and salt. You can eat it with fresh vegetables.

5. Dinner: Grilled Caribbean Chicken Breasts with Sugar Free Lemonade 

  • 1  ½ pounds chicken breasts
  • a pinch of garlic paste and ginger paste
  • ¼ cup orange juice
  • 1 tsp orange peel
  • 1 tbsp lime juice
  • ½ tsp minced oregano
  • 1 tsp hot sauce and salt to taste

Mix all these ingredients and allow marinating for 2 hrs or even 48 hrs in the fridge. Grill the chicken in the oven for about 6-8 minutes until the light brown crust appears.


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