The Rosedale Diet: Sample Meal Plan

The Rosedale diet was introduced in 2004 by Dr. Ron Rosedale. The diet is similar to other popular diets like the South Beach and Hampton’s varieties. However, it mainly promotes the idea of eating lots of foods that are high in healthy fats and low in protein and carbohydrates.

The entire diet is supposed to help gain and keep control of a hormone found in the body called Leptin, which is known to control hunger. People who take part in the Rosedale diet don’t have to worry about counting calories, but there are certain foods to avoid and other foods to be sure to eat. To get a good idea of the foods you would eat on this diet, it’s a good idea to take a look at an example meal plan.

Breakfast: Turkey Breakfast Sausage with Fresh Fruit

Simply combine some ground turkey (enough for one meal, or enough to freeze for later) with spices to taste such as garlic, salt, basil, ginger, cumin and pepper. Once the spices are thoroughly mixed in, add one egg white and half a tablespoon of extra virgin olive oil. Let it sit overnight if possible to get the most flavor. This, along with some cut up fresh fruit, like apples or bananas, make a prefect breakfast for the Rosedale diet.

Snack: Two a Day

Almonds, celery stuffed with natural peanut butter, low-fat string cheese and yogurt are good options. It’s advisable to choose a different food for each snack to make sticking to the diet easier. If the same food has to be eaten for both snacks of the day, consider preparing it differently. For example, add some fruit to your yogurt for one snack, or fill celery with avocado instead of peanut butter in the afternoon.

Lunch: Tarragon Chicken Salad

Boil a chicken breast and after it cools, cut it into thin strips. Then mix together the chicken strips and fresh tarragon to taste. Set aside the chicken and make a dressing by mixing together tarragon vinegar, dijon mustard, parsley and pepper to taste. Cut up lettuce of your choosing such as Romaine or Boston, then place the chicken on top and pour the dressing over the chicken and top with red bell peppers.

Dinner: Baked Tilapia

Preheat the oven to 350 degrees and place the fish in a baking dish. In a medium sized bowl, mix together two tablespoons of extra virgin olive oil, a tablespoon of lemon juice and some of your favorite fresh spices. Pour the mixture over the fish and bake until the fish is thoroughly cooked, about ten minutes. Serve with a fresh salad and steamed green beans.

Although this sample meal plan will work for those who are already on the Rosedale diet, it has stages to progress through before all foods that are allowed on the diet can be consumed. Therefore, it is a good idea to read and understand how the Rosedale diet works before putting together your own meal plan.


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