The Scarsdale Diet




I did not attempt the Scarsdale Diet myself, but I have researched it, and many people report excellent results.

The Scarsdale Diet is very low calorie, but it appears to be well balanced, and quite a sensible eating plan, should not be too difficult to stick to!

Followers of the diet report an average of 7 to 15lbs weight loss in the two week period recommended.


More Blossom Fuller Cartoons






The Scarsdale Diet



Where no portion is indicated,you can eat as much as you like.
Eat until you are satisfied, but not stuffed.

You will notice protein bread is included in The Scarsdale Diet. The recipe for protein bread is at the foot of the page. Protein bread maybe substituted with chrispbread, or any other bread that has less than 10g of carbs per slice.

Do not substitute with white bread!

Between meals you may snack on carrots, celery or low sodium vegetable broth.

Alcohol is forbidden.

It is not necessary to eat everything listed, but do not substitute foods or add to the menu plan.



BREAKFAST EVERY DAY:
One half grapefruit -if not available, use another seasonal fruit
One slice of protein bread, toasted, no spread
Coffee or tea (no sugar, cream, milk, or honey)

MONDAY

Lunch:
Assorted cold cuts
(your choice - lean meats, chicken, turkey)
Tomatoes - sliced, broiled or stewed
Coffee, Tea, Diet Soda or Water

Dinner:
Fish or shellfish, any kind
Combination salad, any greens or vegetables as you wish
One slice protein bread toasted
Grapefruit - if not available, use another seasonal fruit
Coffee,Tea, Diet Soda or Water

TUESDAY

Lunch:
Fruit salad, any combination of fruits
[substitute lunch recommended - see bottom of page]
Coffee, Tea, Diet Soda or Water

Dinner:
Broiled, lean hamburger
Tomatoes, lettuce, celery, olives (limit 4), cucumbers
and/or Brussels Sprouts
Coffee, Tea, Diet Soda or Water

WEDNESDAY

Lunch:
Tuna fish or salmon salad (oil drained)
with lemon and vinegar dressing
Grapefruit, or melon, or seasonal fruit
Coffee, Tea, Diet Soda or Water

Dinner:
Sliced roast lamb*, all visible fat removed
Salad of lettuce, tomatoes, cucumbers, celery
Coffee, Tea, Diet Soda or Water

* Can be subsituted with fish, seafood, chicken or turkey, or vegetable protein

THURSDAY

Lunch:
Two eggs, any style (no fat used in cooking)
Low-fat cottage cheese
Zucchini, or string beans,sliced or stewed tomatoes
One slice of protein bread, toasted
Coffee, Tea, Diet Soda or Water

Dinner:
Roast, broiled or barbequed chicken (skin and visible fat removed before eating)
Plenty of spinach, green peppers, string beans
Coffee, Tea, Diet Soda or Water

FRIDAY

Lunch:
Assorted cheese slices (preferably lowfat)
Spinach, all you want
One slice of protein bread, toasted
Coffee, Tea, Diet Soda or Water

Dinner:
Fish or shellfish
Combination salad (any fresh vegetables desired, raw or cooked)
One slice of protein bread, toasted
Coffee, Tea, Diet Soda or Water

SATURDAY

Lunch:
Fruit salad, any combination of fruits
[substitute lunch recommended]
Coffee, Tea, Diet Soda or Water

Dinner:
Roast turkey or chicken
Salad of tomatoes and lettuce
Grapefruit or another deasonal fruit
Coffee, Tea, Diet Soda or Water

SUNDAY

Lunch:
Cold or hot turkey or chicken
Tomatoes, carrots, cooked cabbage, broccoli or cauliflower
Grapefruit, or fruit in season
Coffee, Tea, Diet Soda or Water

Dinner:
Plenty of broiled (grilled) steak, all visible fat removed before eating; any cut of steak you wish- sirloin, porterhouse, London broil, etc.
Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked)
Brussels Sprouts
Coffee, Tea, Diet Soda or Water

NOTES:
  • Cooking with herbs, seasonings, spices, grated onion, minced parsley is recommended.
  • Salt, Non-stick vegetable spray, cocktail sauce, ketchup, chili sauce & mustard are all permitted, but should be used within MODERATION.
  • Vegetables not permitted are corn, peas, potatoes, lentils and any beans, except green or waxed.
  • Where no portion is indicated, you can eat as much as you like.
    Eat until you are satisfied, not stuffed.
  • Between meals you can snack on carrots, celery, and low sodium vegetable broth
  • Count your calories - they should be between 850 - 1000 a day.



Substitute Lunch



If you wish, you may substitute the following lunch for any lunch, any day, on the Scarsdale Medical Diet.
One half cup low-fat pot cheese or cottage cheese,
mixed with One tablespoon of low-fat sour cream
Sliced fruit (all you want)
6 halves of walnuts or pecans, whole or chopped, and mixed with the above or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor
(Tip: Puree the cottage cheese & sour cream to make a whipped topping, serve over mixed berries & top with chopped nuts for a "sundae")


Second Week on The Scarsdale Diet



Repeat all menus of the first week. If you still need to lose weight after two weeks eat normally for a week, making sure you include lots of fruit and vegetables in your diet, then go back to the beginning of the Scarsdale diet.



Recipe for The Scarsdale Diet Protein Bread




1 cup of warm water, 1 tablespoon of dry yeast, 1/2 Teaspoon salt, 1 Teaspoon sugar, 1/2 Teaspoon Cider Vinegar, 1/2 cup of soy flour, 1/4 cup gluton flour, 1 1/2 cups of whole wheat flour. Standard small bread pan (7 3/8 x 3 5/8 x 2 1/4")

Pour water into the mixing bowl. Sprinkle dry yeast on the water and let it stand until it dissolves (about 5 minutes). Mix in salt, sugar, cider vinegar. Sift thoroughly, then gradually add soy and gluten flours, then whole wheat flour. Mix slowly until dough stiffens and does not stick to the sides of bowl (you may used a food processor, following machine directions, for this step). Lightly flour a board then roll out the dough. Knead well (about 5 minutes) until dough feels smooth and elastic. Coat the bread pan with nonstick vegetable spray. Shape the dough to fit, set it into the pan, cover with the dish towel and set in a warm place to rise to about the top of the bread pan (2 to 3 hours). Preheat oven to 325 degrees. Bake bread for about 1 hour or until well browned.

Home-baked bread is denser than commercial bread so cut into very thin slices, then toast. Keep in the refrigerator.

This is a very dense bread. It is important to use a small loaf pan to bake it in, then slice thinly.


To learn more about The Scarsdale Diet Click below.







footer for scarsdale diet page