Sample Menu for the Diet Solution Program

The Diet Solution was created by nutrition and lifestyle coach Isabel De Los Rios. De Los Rios created this plan to help individuals relearn healthy eating habits and intends for this diet to be a lifestyle change instead of just a short-term diet. When beginning this diet, individuals will answer several questions to determine which of three metabolic categories they fall into. Dieters are categorized as a carb, protein or mixed types. Each type will follow a meal plan that is designed with a specific ratio of carbohydrates, fats and proteins. 

To lose weight on the Diet Solution, dieters are advised to eat according to their metabolic category, to stay within a specific calorie range and to focus on all natural, wholesome foods. The Diet Solution recommends eating five small meals a day. Recommended foods include organic poultry and meat, organic fruits and vegetables, raw dairy products, raw nuts and seeds, organic fish and eggs, sweet potatoes, olive oil, avocado, sprouted breads, flaxseed, raw chocolate and Stevia. Hydrogenated fats and processed foods are forbidden. Below is a sample meal plan for dieters to follow when on the Diet Solution.


  • 2 eggs
  • 1 tsp vinegar
  • 1 cup spinach
  • 1 pear

To make the perfectly poached egg, simply bring 4 cups of water to a boil in a medium pot. Add 1 tsp of vinegar to the water and reduce heat so water comes to a simmer. In a small bowl, gently crack both eggs, making sure to keep yolks intact. Gently pour the eggs into the simmer water and cover. Cook for three minutes, then remove from water with a slotted spoon, gently shake off extra water. Enjoy eggs on a bed of spinach along with a pear.

Morning Snack

  • 1 medium apple, sliced
  • 2 tbsp almond or cashew butter
  • 2 celery sticks

Enjoy a crispy snack of apple slices and celery sticks dipped in nut butter.


  • 4 oz grilled boneless, skinless chicken breast, sliced
  • 1 ½ cup green salad with romaine or spinach
  • 3 tomato slices
  • ¼ cucumber, sliced
  • 1 cup asparagus
  • 2 tsp olive oil
  • 2 tsp apple cider vinegar

Enjoy a salad topped with chicken, tomato, cucumber and asparagus. Make a simple salad dressing by whisking together the olive oil with the vinegar.

Afternoon Snack

  • 1 oz raw nuts, such as walnuts or almonds
  • ½ cup blueberries
  • 6 baby carrots

This filling snack provides the body with healthy fats, antioxidants and an array of vitamins, nutrients and minerals.


  • 4 oz salmon
  • 1 cup broccoli
  • 2 cup green salad
  • 2 tsp olive oil
  • 2 tsp vinegar
  • Pinch of salt and pepper

Season the salmon with salt and pepper. Cook the salmon, skin side down, by grilling or broiling. Cook until desired doneness is reached. While salmon is cooking, steam one cup of broccoli for five minutes. Serve the salmon and broccoli with a salad topped with olive oil and vinegar.

To maximize results, combine the meal plan above with De Los Rios’ advised exercise plan of cardio and strength training.


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