Practical Methods
Meal Plans

Below is an excerpt from Part Three of

The 2004 Multi-Diet

by Anderson A. Anonymous, M.D., Ph.D.

Multi-Diet Meal Plans

A “Meal Plan” is a complete set of recipes covering exactly one full day’s eating. In other words, it’s all the food you eat in one day. Multi-Diet Meal Plans, including supplements, are designed to provide everything you need to “Tame The Beast” for exactly one day. We’ve included several meal plans in this chapter. Once you’ve gotten used to the method, you can also create your own.

Each Multi-Diet Meal Plan does two things:

1. It provides approximately 1200-1500 Calories (only) per day, thus forcing your body to burn stored fat for energy.

2. It provides at least RDI amounts of all other known nutrients, thus “taming The Beast” and eliminating the hunger, cravings, aches, pains, and low energy you otherwise experience whenever you restrict food for more than a day or two.

Multi-Diet Meal Plans are designed to make it easy for you to get proper amounts of all of the hunger controlling nutrients your body must have—while still limiting Calo-ries to about 1500 per day. We’ve designed them this way because almost everyone will lose weight on only 1500 Calories, and almost no one will get hungry if all other nu-trients are supplied in the proper amounts. This is the key factor that changes dieting from “nearly impossible” into “almost easy”.

How To Use The Meal Plans

Using Multi-Diet Meal Plans is simple:

Pick out a meal plan that seems to include meals with things you like. I suggest doing this a day or two in advance.

Make sure you have all the ingredients it calls for.

Think about how to work its preparation time into your daily schedule, whatever that may be. For example, this could include making parts of it in quantity and freezing individual portions for use when needed—or whatever else works for you.

You may select any meal plan you want—whenever you want—as many times as you want. You do not have to use all of the meal plans in order, nor do you have to use any meal plan you don’t like. But once you start a meal plan, you must follow it exactly; this is all you eat that day, nothing else—or you’ve probably put yourself on the Liar’s Diet. (Exception: You can have as much as you like of things like low-cal soft drinks, coffee, tea, etc. that have only insignificant numbers of Calories.)

You can also create your own meal plans if you thoroughly understand Multi-Diet principles. (This requires careful detail work to be accurate, but it is neither difficult to do nor “out of reach” of any ordinary intelligent person.)

THE MEAL PLANS

Each meal plan in this section is a collection of recipes for breakfast, lunch, dinner, & snacks. All the recipes together in one meal plan provide the amounts of nutrients listed in the table at the bottom of the meal plan.

Meal plans are deliberately designed to provide more than the RDIs of most macrominerals—up to between 125% and 150% of the RDI. This is done because the macrominerals are often the most difficult of the various nutrients to manage properly while dieting.

The recipes themselves are taken from Appendix A, where you will find information on ingredients, preparation, other suggestions, and nutrients for that particular recipe.

Almost all these recipes are proportioned for one person. We’ve done this for two reasons:

1. Most of the ingredients in these recipes can be multi-plied by the number of people to be served and the recipe will still work adequately. (Gourmet cooks know that this is not the case with all recipes.)

2. In family or other group situations, usually only one person is dieting and it is more difficult to prepare diet foods that will be appreciated by non-dieting members than it is to simply prepare separate and appropriate diet meals for yourself alone.

INSTRUCTIONS FOR ALL MEAL PLANS:

Drink a 10 oz glass of water first thing in the morning (for example, when you brush your teeth) and about every two hours thereafter for a total of 8 glasses of water. You may drink as much more as you want, of course. The two-hour timing is merely a convenient way to remember to do it, not a requirement. It’s just easier to remember to drink a glass (e.g.) at 8 AM, 10 AM, 12 noon, etc.

If you wish, substitute low-Calorie soft drinks for up to about one half of the water you drink—but not more than that.

The specified snacks can be eaten anytime you feel the need for something. They may also be omitted entirely.

If you drink coffee, tea, or other things with caffeine, you should also drink at least one or two extra glasses of water per day.

For meals that include salads or recipes that call for very small amounts of cut vegetables, consider using your supermarket’s salad bar, they are already prepared and much quicker.

It is Ok to add salt to your meals “to taste”. This adds more sodium, but the amounts you typically add this way are probably not significant unless your blood pressure is high or you are “salt-sensitive”.

You should get at least 20 minutes of light exercise per day (walking, biking, jogging, etc.)

The “strength” of your particular macromineral supplement tablets may make it difficult to take exactly the amount of a macromineral called for in a meal plan’s instruction. (E.g. if your magnesium tablets are 200 mg each and the meal plan calls for 300 mg magnesium.) If this happens, it will usually not matter if you take up to 200 mg more than called for in the meal plan.

It is best to take no more than about 500 mg of a potassium supplement at one time. If a meal plan calls for more than this, divide the supplement into several parts & take them several hours apart. (Note that 500 mg is a ballpark figure, not a precise one. Some people may experience no problems taking more, others may need to take even smaller doses. “Digestive upset” is the main symptom of too much potassium at one time.)

For each meal plan the “target” amounts of the “Major Nutrients” are:

Major Nutrient Totals:

Calories1500 Protein100 g Fiber20 g Carbohydrate100-150 g
Potassium3500 mg Sodium2400 mg Calcium1200 mg Magnesium400 mg Phosphorus1200 mg

Meal Plan One

SUPPLEMENTS:

Multivitamin/mineral supplement

1000 mg calcium

1200 mg potassium

200 mg magnesium

1 tsp. psyllium fiber supplement in water

BREAKFAST:

WESTERN OMELET see pg 359

8 oz. orange juice

Coffee, tea, etc. if desired.

LUNCH:

BIG CHICKEN SALAD SANDWICH see pg 366

or Tuna fish sandwich see pg 365

Low Calorie soft drink

DINNER:

BROILED RIBEYE STEAK

SEASONED WHITE OR BROWN RICE see pg 368

SPINACH SALAD see pg 371

Low Calorie soft drink

SNACK:

Popcorn see pg 378

COMMENTS & SUGGESTIONS:

The spinach salad is important as a vehicle for the oils which contain your EFAs for the day.

Major Nutrient Totals:

Calories1525

Protein120 g

Fiber20 g

Carbohydrate150 g

Potassium3935 mg

Sodium3720 mg

Phosphorus1120 mg

Calcium1270 mg

Magnesium490 mg

Meal Plan Two

SUPPLEMENTS:

Multivitamin/mineral supplement

500 mg Calcium

500 potassium

BREAKFAST:

HIGH FIBER CEREAL see pg 361

YOGURT see pg 376

BANANA see pg 376

Coffee, tea, etc. if desired.

LUNCH:

BARBEQUE BEEF SANDWICH see pg 364

GREEN SALAD see pg 370

Soft drink

DINNER:

POACHED HALIBUT STEAK see pg 372

SEASONED WHITE OR BROWN RICE see pg 368

GREEN BEANS see pg 377

Soft drink

SNACK:

TOMATO JUICE see pg 378

Popcorn see pg 378

COMMENTS & SUGGESTIONS:

The lunchtime salad is the main source of your EFAs for the day.

This meal plan is intentionally “lite” on sodium. If you feel a food focus developing, first make a cup of bouillon to add more sodium (see pg 379).

If you wish, you may substitute 600 mg potassium (tablets) for the tomato juice snack.

Major Nutrient Totals:

Calories1480 Protein105 g Fiber35 g Carbohydrate200 g

Potassium4325 mg Sodium1340 mg Phosphorus1800 mg Calcium1265 mg Magnesium495 mg

Meal Plan Three

SUPPLEMENTS:

Multivitamin/mineral supplement

700 mg calcium

200 mg magnesium

1000 mg potassium

BREAKFAST:

HIGH FIBER CEREAL see pg 361

Coffee, tea, etc. if desired.

LUNCH:

SHRIMP & VEGETABLE MEDLEY see pg 357

Low Calorie soft drink

DINNER:

CHICKEN & SPANISH RICE see pg 369

GREEN BEANS see pg 377

Low Calorie soft drink

SNACK:

Popcorn see pg 378

COMMENTS & SUGGESTIONS:

On this plan, breakfast is a relatively small meal because lunch & dinner are relatively large meals.

This meal plan is intentionally “lite” on sodium. If you feel a food focus developing, try adding a little more salt to your next meal.

Major Nutrient Totals:

Calories1400 Protein100 g Fiber45 g Carbohydrate200 g

Potassium4365 mg Sodium2075 mg Phosphorus1500 mg Calcium1280 mg Magnesium575 mg

Meal Plan Four

SUPPLEMENTS:

Multivitamin/mineral supplement

800 mg calcium

1000 mg potassium

BREAKFAST:

HIGH FIBER CEREAL see pg 361

1 cup RASPBERRIES see pg 377

Coffee, tea, etc. if desired.

LUNCH:

TUNA FISH SANDWICH see pg 365

GREEN SALAD see pg 370

Low Calorie soft drink

DINNER:

BROILED RIBEYE STEAK

WITH TANGY MUSHROOM SAUCE see pg 373

BOILED POTATOES WITH SOUR CREAM & CHIVES see pg 367

GREEN BEANS see pg 377

Low Calorie soft drink

SNACK:

Bouillon see pg 379

COMMENTS & SUGGESTIONS:

Even with the bouillon snack, this plan is “lite” on sodium. If you feel a food focus developing, try adding a little table salt to your next meal.

The salad provides almost all of the needed EFAs.

Major Nutrient Totals:

Calories1465

Protein115 g

Fiber40 g

Carbohydrate155 g

Potassium4400 mg

Sodium1910 mg

Phosphorus1470 mg

Calcium1280 mg

Magnesium425 mg

Meal Plan Five

SUPPLEMENTS:

Multivitamin/mineral supplement

1000 mg calcium

200 mg magnesium

500 mg potassium

BREAKFAST:

BIG WESTERN OMELET see pg 360

Coffee, tea, etc. if desired.

LUNCH:

“PILED HIGH” CORNED BEEF SANDWICH see pg 363

or “Piled High” Deli Turkey Sandwich pg 362

Low Calorie soft drink

DINNER:

SLOW-SIMMERED BEEF STEW see pg 374

Low Calorie soft drink

SNACK:

POPCORN see pg 378

COMMENTS & SUGGESTIONS:

This meal plan is especially low in Calories.

This meal plan is a little high in sodium, most of which comes from the corned beef.

The calcium supplement provides most of the calcium.

Major Nutrient Totals:

Calories1350

Protein132 g

Fiber19 g

Carbohydrate120 g

Potassium3805 mg

Sodium4328 mg

Phosphorus1248 mg

Calcium1315 mg

Magnesium375 mg

Meal Plan Six

SUPPLEMENTS:

Multivitamin/mineral supplement

1000 mg potassium

900 mg calcium

200 mg magnesium

BREAKFAST:

BIG WESTERN OMELET see pg 360

Coffee, tea, etc. if desired.

LUNCH:

VEGETABLE MEDLEY see pg 356

Low Calorie soft drink

DINNER:

PIQUANT BROILED TUNA STEAK see pg 375

SEASONED WHITE OR BROWN RICE see pg 368

Low Calorie soft drink

SNACK:

Popcorn see pg 378

COMMENTS & SUGGESTIONS:

You may take your supplements at any time during the day (morning is usually easiest to remember).

Drink an 8-10 oz glass of water first thing in the morning and another about every two hours thereafter. Low Calorie soft drinks may be substituted for up to ½ of the water.

The popcorn snack is usually best in the late afternoon or evening. You may use a light “spritz” of cooking spray to make salt stick.

Major Nutrient Totals:

Calories1515

Protein110 g

Fiber30 g

Carbohydrate145 g

Potassium4420 mg

Sodium2415 mg

Phosphorus1385 mg

Calcium1225 mg

Magnesium455 mg