Michael Thurmond: Six Day Body Makeover: Sample Meal Plan

The Six-Day Makeover is a version of the Thurmond Diet, a weight loss and health plan designed by Michael Thurmond, a renowned body sculptor and weight loss expert. Since the early 1980s, Thurmond has been helping individuals achieve weight-loss success through his “blueprinting” technique. Blueprinting involves an assessment of your body type, metabolic rate and the corresponding type of exercises needed. After this stage, a customized makeover plan is drawn up based on the blueprint, which involves a meal plan and a recommended exercise plan. The makeover plan is meant to complement your metabolic type and target problem areas as a “kick-start” to weight loss. The last stage is a maintenance phase. It basically involves following the makeover plan, making informed choices about eating for your particular body type, and exercising.

Guiding Principles

In the Six Day Body Makeover, Thurmond compresses his diet program to span six consecutive days. He recommends consuming “slow-burning” foods. Slow-burning foods include lean proteins and complex carbohydrates (legumes and fruits) that maintain the body’s metabolism at a high level. During the diet, he establishes some guiding principles:

  • Individuals respond differently to certain types of food. Some body types get fat from carbohydrate-rich foods, while others gain weight due to starchy and sugary foods.
  • Dieters fall into one of five body types. Each body type has a diet program specifically designed around its needs.
  • Small, frequent meals fire up the metabolism.
  • Drink 12 cups of water a day. It helps to burn body fat.
  • The eating program focuses on a high-protein/low-fat and low-carbohydrate diet. Calorie consumption is restricted to 1,200 per day.
  • The eating plan must be combined with a low-intensity exercise plan so that the body is “turned on” to burn fat. During exercise, you should breathe from the abdominal region in order to increase fat-burning rates.
  • During the six-day program condiments, such as ketchup and mustard, are purged from the diet because of their high sugar and salt levels. Processed foods and dairy foods are likewise eliminated.

Six Day Sample Meal Plan

Breakfast: 3 hard boiled eggs, egg yolks removed, and ½ cup of grapefruit on the side.
Mid-morning Snack: 3 ounces of turkey breast, skin removed, and 1 cup lettuce.
Lunch: 2 ounces of chicken breast, skin removed, ½ cup rice (preferably brown) or 1 slice of wheat bread, and non-starchy vegetables.
Afternoon snack: 3 ounces of fresh tuna or canned tuna if fresh tuna is not available, and 1 cup of lettuce
Dinner: 2 ounces of chicken breast, skin removed, ½ cup rice (preferably brown) or 1 slice of wheat bread, and non-starchy vegetables.


This diet is quite low in calories. Because the program involves an intake of only 1,200 calories a day, some important vitamins and minerals may be lacking in the diet. Taking a vitamin supplement can remedy this. Nonetheless, if you suffer from low blood sugar, low blood pressure or diabetes you are not advised to take on this program. The low-caloric nature of the diet may worsen your current medical condition.


About Author

Posts By Sequoia
  • Kathy McDaniel

    What if you can’t eat grapefruit do to food allergy? Any ideas what can sub it with?

  • tanya black

    try subbing mixed berries for the grapefruit,

  • Theresa

    I did the 6 day plan to kick start my fat loss journey. It really works. If you want to do the plan get the book. Initially I got the book because and when I read the recipes I was really excited. All really tasty! There are options and you can sub mixed berries or one recipe in the book to sub for grapefruit is a half cup of strawberries sliced mixed with balsamic vinegar and sweetener. Very amazing and delicious!

    I permanently lost 40 lbs doing this plan 5 times over the last 7 years and then concentrating on maintaining after each 10 lb loss. I did it slow and careful. I found the plan was best for me because all of my addictive foods weren’t on it. And I got to eat all the time which really suited me fine! If you get tired of the “1 cup of lettuce” any watery veggie can be subbed…celery, asparagus, whatever.

    This plan really works as a kick start.