The Slim4Life Diet: Sample Meal Plan

Slim4Life is a diet focused around not only dieting to lose weight, but a complete lifestyle change to what and how much you eat on any given day. Slim4Life follows the basic food pyramid. When going through the program, meal plans are designed on a person-by-person basis, depending on age, gender, body type and other various details. Therefore, no two people will have the exact same list.

As with most diets, though, there are a good deal of similarities because some food is just better for you than others.

What You Can Eat

The Slim4Life diet tells you not only what you can eat, but what you have to eat every day. It stays close to the basic food pyramid on how many servings a person should eat of a specific type of food in a day. Because of this, the menu is very customizable and more about portion control than restricting certain foods.


Two servings per day. While there are many things you can eat to fulfill your protein quota, beef is only permitted twice a week, and never two days in a row. Some sources of protein are:

  • 4 ounces ground sirloin
  • 4 ounces ground turkey
  • 5 ounces veal cutlet
  • 5 ounces lobster
  • 2 large eggs


Four servings per day of most any vegetable. The general serving size of 1 cup is for raw vegetables only. If you’re adding cooked vegetables to your meal, use only a half cup instead.

  • 1 cup asparagus
  • 1 cup celery
  • 1 cup cucumbers
  • 1 small tomato
  • 1 cup zucchini
  • 1 cup broccoli


Two servings per day of starches. Many diets try to cut out starches altogether. Slim4Life limits the number of starches, but doesn’t eliminate them completely. These can include foods such as:

  • 1/4 cup cooked brown rice
  • 1/2 of a corn tortilla
  • 1 unsalted rice cake


Two servings per day of only fresh or frozen fruit; no canned fruit, because the syrup it’s soaked in is exceptionally high in sugar. Some fruits you can enjoy:

  • 10 green grapes
  • 1/2 small grapefruit
  • 1/4 cup raspberries
  • 1 cup watermelon
  • 3 medium apricots


Water is absolutely essential to well-being, and keeping yourself hydrated is a great way to help boost your body’s ability to burn calories. For this reason, at least 80 ounces a day should be taken in. There is also no limit to the amount of herbal tea or decaf coffee you can drink. Some recommended drinks you’re allowed on the Slim4Life diet include:

  • 2 cups tea or coffee
  • 2 glasses of Crystal Lite (or similar product)
  • 24 ounces of diet soda

Sample Meal Plan

  • Breakfast: 1 small apple, 16 oz water, 1 slice bread with no more than 1 tablespoon light margarine.
  • Lunch: 2 cups lettuce with 1 tablespoon of fat-free dressing and 1 small orange.
  • Snack: Nutrition or granola bar.
  • Dinner: 5 ounces of turkey breast, 1 cup broccoli, 1 slice of bread with no more than 1/2 tablespoon of margarine.

With this meal plan, drinking plenty of water is very essential. Avoid heavy seasonings and excess intake of salt. (The diet requires you to have less than 1/2 but no more than 1/4 teaspoon of Morton’s Lite Salt every day. This comes in handy for flavoring that chicken, turkey or beef to keep it from being overly bland.


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