The Breakfast Cookie Diet: 1 cookie for breakfast and 1 for lunch; followed by a sensible dinner.
(Lose weight while you boost your Omega 3s!)
1 Breakfast Cookie (warm or at room temperature)
Piece of fruit – banana, peach etc.
Coffee, tea – unsweetened; low fat milk, if desired
Small glass juice Lunch:
1 Breakfast Cookie plus:
1 bowl of broth or vegetable based soup such as gazpacho, cucumber, tomato (i.e. soups w. little cream or meat) or 1 serving 2% yogurt with fruit Snacks
: Unlimited fresh fruits and raw veggies, the occasional Lungstrom wild rice cake Sensible Dinner:
Unlimited salad or vegetable prepared with a light dressing of the dressing below
brown or wild rice or potato (boiled or baked).
Serving size of broiled, grilled, or sautéed fish or
chicken prepared with a mixture (half and half) of olive and canola oil (for fish) or 100% canola oil (for chicken) or
two Omega-3 eggs.
Fruit, if desired, or a handful of walnuts and raisins for dessert. Toasted walnuts may be added to the salad. Cooking oils:
100% CANOLA OIL (for use in preparing chicken).
½ extra virgin olive oil ½ canola oil (for use in preparing fish, vegetables, and making all salad dressings). I recommend expeller-pressed canola and a good olive oil, making sure that both are fresh, i.e. not rancid.
A very simple dressing to make: 1 tsp Dijon mustard beaten w. 1 tablespoon lemon juice. Drizzle in 1 tablespoon canola and 1 tablespoon olive oil. Add pepper to taste.