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Get Rid of Weight Easily with Scarsdale Diet Menu: 7 Day Meal Plan

Aren’t you simply annoyed by the fact that every year there are tons of new diets that are “proven to work?” You know how they all say that no other diet except the one they are offering you is working? Yeah right. The truth is that a good diet doesn’t have to be the newest one. And here’s the proof.

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Scarsdale diet was invented back in 1979 by a cardiologist Dr. Herman Tarnower from the United States. His book, “The Complete Scarsdale Medical Diet” was published the same year and it instantly became a hit.

Even to this day, this 14 days diet plan is considered one of the most effective diets ever invented.

The Scarsdale diet is based to remove most of the harmful fats and carbs from your body. Although the diet itself does allow intake of certain carbohydrates, those are the carbs that are good for you – such as protein or whole grain bread. The rest of the diet is based on intake of proteins, fibers and vitamins from meat and fruits and vegetables. However, starchy vegetables are forbidden, as well as alcohol and sugar. If you need to sweeten your beverages it should be done by artificial sweeteners.

This diet originally came to life as a diet Dr. Tarnower prescribed to his patients. When his book was published it immediately hit the bestseller list. The diet is scientifically proven and it could lead to losing 7-15 pounds during the period of 14 days. However, the menu is very strict and should be followed in details. Here’s how it looks like. Where portions are not indicated, you can eat until you’re satisfied, but not stuffed.

Breakfast

Happy girl with grapefruit in her hand

Breakfast is the same during all 14 days and it should consist of:

  • half of grapefruit or some other fruit in season
  • 1 slice of protein or whole grain bread, toasted, no spread
  • coffee or tea, unsweetened, no milk, cream or honey added

Day 1

Lunch:

  • assorted cold cuts
  • sliced, broiled, or stewed tomatoes
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Dinner:

  • fish or shellfish, combination salad of vegetables and greens of your choice
  • one slice of protein or whole grain bread, toasted
  • grapefruit or fruits in season
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Day 2

berries and orange  salad

Lunch:

  • lean hamburger, broiled
  • tomatoes, lettuce, celery, olives (max 4), cucumbers and/or Brussels sprouts
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Dinner:

  • fruit salad of any fruits you like
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Day 3

Lunch:

  • tuna or salmon salad (drained) with lemon and vinegar dressing
  • grapefruit, melon, or fruit in season
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Dinner:

  • roast lamb, fish, seafood, chicken or turkey with all visible fat removed
  • lettuce, tomatoes, cucumbers, celery salad
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Day 4

Lunch:

  • two eggs, prepared any style you like but with no fat added
  • low-fat cottage cheese
  • zucchini, string beans, or fresh or stewed tomatoes
  • one slice of protein or whole grain bread, toasted
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Dinner:

  • skinless roast, broiled or barbecued chicken, all visible fat removed
  • spinach, green peppers, string beans – as much as you like
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Day 5

Happy woman eating Spinach

Lunch:

  • Low fat cheese slices
  • Spinach, as much as you like
  • One slice of protein or whole grain bread, toasted
  • Unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Dinner:

  • fish or shellfish
  • combination salad of fresh or cooked vegetables of your choice
  • one slice of protein or whole grain bread, toasted
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Day 6

Lunch:

  • fruit salad of any fruit you like
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Dinner:

  • roast turkey or chicken
  • tomatoes and lettuce salad
  • grapefruit or fruit in season
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Day 7

Weight loss woman with carrots

Lunch:

  • cold or hot turkey or chicken
  • tomatoes, carrots, cooked cabbage, broccoli or cauliflower
  • grapefruit, or fruit in season
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

Dinner:

  • grilled steak, all visible fat removed
  • lettuce, cucumbers, celery, tomatoes salad, fresh or cooked
  • Brussels Sprouts
  • unsweetened, no milk, cream or honey added coffee, tea, diet soda or water

That’s the Scarsdale diet menu. I don’t advise you to start any diet before previously contacting your doctor. This diet is said to be successful, but I have to tell you that you’ll do nothing until you get up, start a good healthy life and engage in some exercising.

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I’m a free spirit who likes to travel, cook and fly. Licensed paraglider pilot, I spend all my spare time flying. In the meantime, I like to share my recipes and travel experiences.

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14 thoughts on Get Rid of Weight Easily with Scarsdale Diet Menu: 7 Day Meal Plan

  1. youqueen girl illustration Jacqueline Dix

    I used this diet 26 years ago with excellent results. I am now in my 50th year and finding it hard to lose weight as you get older. I have tried many diets through out my adult life, but i know if you follow this one you will definately loose weight. I think it is better for you than deprive your self of food completely. ie shakes and bars.

    • I did scarsdale when i was 15 years old now iam 49 i lost 50 lbs i regained20 lbs only during the last 34 years…. Yes it”s a pretty much healthy. And great way to lose weight

  2. I did this diet 30 years ago and it worked then and it worked now. I have lost 15 kilos since 25FEB13 and I have not put any weight back on as I have changed my eating habits completey. There is no calorie counting – it is just plain sensible advice. However I should point out that I have also increased my exercise programme – I swim 6 times a week for 30mins and go for a brisk walk most evenings (at least 5 times a week) for a least an hour. :)

  3. I’ve had great success with this diet and lost weight with it after each pregnancy. As my metabolism changes I noticed the diet wasn’t working unless I exercised so I am working on being more active, but the diet in itself works great!

  4. youqueen girl illustration Constance Dorsey

    I started this diet July 1, 2013 weighing 150 pounds and by august 31 I weighed 138 and now maintaining my weight between 135-137. This was the best diet/eating habit I’ve ever came across. I try to encourage others that want to loose weight to try this for at least 14 days. This plan along with exercise is great! Being in my 50′s meant a lot to me because as women get older weight is harder for us to loose. Thanks to this plan I feel younger!

  5. Could someone give me a list of free foods on the diet.
    Cheers.

  6. this is a 14 day diet and they only give us 7 meals should we repeat them?

    • Yes its a 14 day diet simply repeated from week 1
      It works fantastastically…… Try it
      You wont regret it
      Kat

  7. I am 55. Did this diet in my early 20′s with really great results. Lost 18 lbs in 2 weeks and kept the weight off until I started having children. Now we’re heading down to Mexico in 3 weeks so I’m doing it again. I’ll let you know how well it does. Going to miss my coffee.

    • youqueen girl illustration Stephanie

      I also used this diet over 30 years ago and it worked wonders! I am now 68 and getting ready for a wedding. Would love to drop some weight before then. I’m going to give it a try beginning Monday and see how it goes! Hope I can shed at least ten. I seem to remember that it’s not a diet you can do endlessly. That after the initial two weeks you took a month off (continuing to eat sensibly) and then you could return to it. Anyone else remember that? I would think that you would be in ketosis all the time if you stayed on it constantly and that wouldn’t be good for your kidneys. Any input on this?

  8. I did this diet when I was in my early 20′s I am now in my 50′s I’m now a vegetarian and wonder if there is a veggie choice

    • youqueen girl illustration Valerie

      Yes, get the book from the library od Amazon. There is a Vegetarian section !!!

  9. I have followed this at various times over the years, very successfully.
    About to start again on Monday. I need to lose my ‘comfort fat!
    Made a new start and I need a new body .
    Im 257 lbs and 5ft 6….eek!
    target weight is 154….I’ll update monthly
    very excited

  10. youqueen girl illustration Charlotte

    I have awesome results fromnthis diet. My question is: I am on the regular Scaresdale diet and want to know if I can switch to the vegitarian one?

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