Read The Petite Advantage Diet Online
Authors: Jim Karas
1 bunch cilantro
1 fresh lime
1 mango
1 bunch asparagus
gallon 1% milk
1 small container oats
1 jar almond butter
1 fresh apple
1 small box raisins
cinnamon
small bag flaxseed
3 peppers–sweet, red, or green–fresh
Mrs. Dash Lemon Pepper Seasoning Blend
3 chicken breasts, no skin
1 bunch basil
1 package La Tortilla Factory Whole-Wheat Low-Carb Tortillas
2 6-oz filets of Atlantic salmon
1 small bottle teriyaki sauce
Mrs. Dash Garlic & Herb Seasoning Blend
1 small box couscous
1 bag raw almonds
1 jar salsa
1 bunch scallions
1 can black beans
1 whole-wheat pita
1 lb deli turkey
1 oz Swiss cheese
1 bay leaf
1 bag carrots
1 bag celery
1 fresh garlic bulb
1 can northern beans
1 can Campbell’s low-sodium chicken broth
2 pints blueberries
2 cartons strawberries
1 bag walnuts
3 Fage 0% yogurt
1 lb On Gold Standard 100% Whey Protein
3 tbs Parmesan cheese
1 bunch parsley
4 oz ground turkey
1 cantaloupe
1 small bottle balsamic vinegar
1 5-oz flank steak
1 kiwi
1 small container hummus
sweet corn, fresh
1 jalapeño
Week 2
1 banana
1 cup cherry tomatoes
1 4-oz filet of yellow fin tuna
1 cup snap peas
1 small bottle olive oil
1 bag carrots
3 heads Romaine lettuce
2 containers mushrooms
5 green/red peppers
7 chicken breasts, 34 oz total
1 can Campbell’s low-sodium chicken broth
1 bottle white wine
2 pints raspberries
1 pint blueberries
1 bag arugula
3 sweet onions
6 tomatoes
1 avocado
3 cucumbers
1 bunch radishes
1 small bag dried cranberries
12 eggs
1 large tub cottage cheese, 2% milk fat (not packed)
1 bag spinach
pine nuts
2 bunches asparagus
1 small jar sesame seeds
1 3-oz filet of Atlantic salmon
1 bag wheat bran muffins with raisins
1 kiwi
1 bag shrimp
1 can garbanzo beans
Sriracha chili sauce
fresh ginger root
8 slices deli turkey
1 can black beans
1 bag brown rice
gallon 1% milk
1 box Fiber One cereal
2 pints strawberries
3 tbsp tzatziki dip
alfalfa sprouts
1 bunch fresh dill weed
1 medium summer squash
1 5-oz filet of Atlantic salmon
1 lemon
1 medium zucchini
2 Laughing Cow Original Cheese
3 medium apples
1 hot chili pepper
chili powder
garlic powder
1 bunch of scallions
Week 3
3 jalapeños
1 bag shrimp
1 loaf Ezekiel 4:9 Sprouted Grain Bread
low-fat Philadelphia Herb & Garlic Cream Cheese
3 heads broccoli
1 6-oz filet of mahimahi, individually wrapped
1 4-oz filet of mahimahi, individually wrapped
5 Fage 0% yogurt
1 small jar Kraft fat-free mayo
1 can Tuna, Starkist Chunk White Albacore in Water
1 bag celery
1 4-oz pork tenderloin
4 fresh beets
1 pint raspberries
1 onion
2 pints strawberries
1 large green/red pepper
4 oz ground turkey
basil
Parmesan cheese, grated
10 brussels sprouts, cooked
1 dozen eggs
2% cottage cheese
1 can chickpeas
1 bag spinach
5 tomatoes
1 cucumber
2 oz goat cheese
1 lime
1 container mushrooms
soy sauce made from soy and wheat (shoyu), low sodium
1 block tofu, firm
bean sprouts
1 medium apple
2 pints blueberries
1 4-oz filet of yellow fin tuna
1 cup cherry tomatoes
snap peas
3 heads Romaine lettuce
1 eggplant
1 3-oz Atlantic salmon filet
1 banana
1 bag spinach
2 chicken breasts
4 oz beef skirt steak, lean
1 oz feta cheese
1 can water chestnuts
1 5-oz flank steak
Breakfast: Turkey Bacon Scramble
Protein | Fat | Carbs | Calories | Fiber, total dietary | |
| 4 | 5 | 0 | 70 | 0 |
| 1 | 1 | 19 | 76 | 2 |
| 14 | 4 | 1 | 98 | 0 |
| 10 | 0 | 0 | 34 | 0 |
| 6 | 7 | 1 | 90 | 0 |
| 35 | 17 | 21 | 368 | 2 |
Directions:
1. Coat the inside of a nonstick skillet with cooking spray.
2. Mix the egg whites and one egg together.
3. Scramble until fully cooked and top with turkey bacon, pineapple, and cheese.
Lunch: Loaded Sweet Potato
Directions:
1. Pierce the potato with fork and place in microwave for 5 minutes or until done.
2. Top the potato with pinto beans, sour cream, cheese, and broccoli spears.
Dinner: Grilled Halibut with Fresh Spinach Salad
Directions:
1. Grill halibut filet until done and drizzle with lemon juice.
2. Combine spinach, onions, and feta, and drizzle with salad dressing.
Snack: Greek Yogurt