Picture Perfect Weight Loss Diet: Sample Meal Plan

Created by Dr. Howard Shapiro, the Picture Perfect Weight Loss Diet involves helping you make healthier choices to lose weight. His diet has been sponsored by many celebrities and the New York City police and fire departments.

The Diet

In Dr. Shapiro’s book, he shows patrons a variety of foods that have the same number of calories. It allows you to get a visual frame of reference regarding how many calories you are eating, and how to make better choices when choosing foods for your meals.

In the Picture Perfect Diet, you are asked to make healthier choices in your diet, one week at a time. During the first week, you start making healthier breakfast choices. Week two, it’s healthier lunch and snack choices. Finally, in weeks three and four, you’ll tackle dinner and eating out.

In addition, Dr. Shapiro adds some comparison pictures for eating certain foods and what activities it takes to burn off those calories. This adds a two-fold benefit—showing you how much exercise you need to work off your favorite foods when you indulge and also by showing how devastating some of these high-calorie foods can be if you’re not living a more active lifestyle.


  • No calorie counting is required, which appeals to those who find this activity tedious.
  • No forbidden foods. The diet itself is just about making healthy choices and does not forbid any particular food.
  • The pictures in Dr. Shapiro’s book are great of you are visually oriented.
  • No need to take any nutritional supplements. In fact, the use of supplements is discouraged on the Picture Perfect Weight Loss Diet. According to Dr. Shapiro, there is not enough research or regulation to guarantee their safety.
  • No strict rules to follow. This “diet” is actually more of a healthy eating plan that is designed to create habits that will last for the rest of your life.

The Menu

  • Fruits and vegetables
  • Whole grains
  • Soy and soy products
  • Legumes
  • Seafood
  • Nuts and seeds
  • Healthy oils, such as olive oil
  • Avocados
  • Hard candies
  • Fat-free frozen yogurt or sorbet
  • Soups
  • Fat-free dressing

Sample Meal Plan

Breakfast: French toast with berries and light cream cheese. Coffee, tea or low-calorie hot cocoa. Alternatively, you can replace the French toast with two slices of whole-wheat toast and peanut butter along with a small bowl of fruit.

Snack: Mango.

Lunch: Red bean soup with shrimp. Mixed green salad with a vinaigrette dressing. Iced tea.

Snack: Apple.

Dinner: Red snapper, baked or grilled. Zucchini and tomato salad. Acorn squash. A small number of french fries.

Visually engaging, the Picture Perfect Weight Loss Diet can help educate you about healthy lifestyle choices. This meal plan is just a sample plan that you can choose from. You can be creative and find meal plans that fit your tastes and lifestyle.


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