17 Sample Menus
Here are examples of how to build menus while on the Achieve Cycle. You can follow these exactly or create your own.
Wake-up drink
Every morning, as soon as you rise, drink one 8- ounce cup of hot water. Squeeze half a lemon into the cup; the lemon stimulates your digestive juices.Your goal is to drink at least six to seven more glasses of water by the end of the day. The rate at which you burn calories drops if you’re dehydrated. And if you’re dehydrated, your body doesn’t absorb
nutrients properly.
Day 1
Breakfast
• 1 slice whole-wheat toast
• 1 poached, soft-boiled, or hard-boiled egg
• ½ grapefruit
• 1 cup green tea
Lunch
• Chicken Caesar salad: grilled chicken breast,
cut in pieces; 2 cups Romaine lettuce; other
desired salad veggies; 2 tablespoons light
Caesar dressing
• 1 slice whole-wheat toast
• 1 serving fresh fruit
• 1 cup green tea
Dinner
• Roasted pork tenderloin
• 1–2 cups tossed mixed salad with 2
tablespoons fat-free dressing
• 1 cup green tea
Snacks
• 1 probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
Day 2
Breakfast
• 1 cup cereal, hi-fiber (i.e. Bran Buds or Fiber
One)
• 1 cup (8 oz.) skim, 1%, or soy milk or other
dairy substitute
• 1 cup fresh berries
• 1 cup green tea
Lunch
• Pita sandwich: 1 whole-wheat pita filled with
chopped lettuce and tomato; 2 tablespoons
crumbled fat-free feta cheese; 1 tablespoon
Italian salad dressing
• 10 baby carrots
• 1 cup green tea
Dinner
• Barbecued chicken: boneless, skinless breast
with barbecue sauce and grill or bake until
done
• Steamed vegetables such as asparagus, wax
beans, broccoli, or cauliflower
• 1 cup green tea
Snacks
• 2nd fruit
• 1 Skinny Cow ice cream sandwich
Day 3
Breakfast
• 1 cup plain yogurt
• 1 sliced banana
• 1 slice cracked wheat toast
• Jam, 1 tablespoon (to mix with yogurt or on
toast)
• 1 cup green tea
Lunch
• Peel-and-eat shrimp (boiled or steamed)
• ¼ cup cocktail sauce
• ½ cup reduced-fat coleslaw (you can prepare
a low-fat version by mixing a bag of coleslaw
with reduced-fat cole slaw dressing)
• 1 medium baked sweet potato
• 1 cup green tea
Dinner
• Grilled or broiled salmon
• Green beans, steamed, or other veggie
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
Day 4
Breakfast
• 1 Dr. Mike’s Power Cookie
• 1 cup (8 oz.) skim, 1%, or soy milk or other
dairy substitute
• 1 cup fresh berries
• 1 cup green tea
Lunch
• Lean ground beef (browned) mixed with lowcarb
marinara sauce and served over ½ cup
whole-wheat or gluten-free pasta
• 1–2 cups tossed mixed salad with 2
tablespoons reduced-fat dressing
• 1 cup green tea
Dinner
• 1 large bowl of Chicken-Vegetable Soup
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
• 1 Skinny Cow ice cream sandwich
Day 5
Breakfast
• 2 scrambled eggs
• 2 slices reduced-fat turkey bacon
• 1 cup fresh berries
• 1 cup green tea
Lunch
• Tuna sandwich: tuna mixed with 1 tablespoon
mayonnaise, chopped celery and onion,
served between two slices of whole-grain
bread.
• 1 fresh pear
• 1 cup green tea
Dinner
• Low-Carb Primavera Delight
• 1 cup green tea
Snacks
• Probiotic, dairy, or dairy substitute serving
• One 100-calorie Fudgsicle
Day 6
Breakfast
• 1 cup sugar-free fruit flavored yogurt
• ½ cup Lean Granola
• 1 piece fresh fruit (i.e, 1 peach, ¼ cantaloupe,
½ grapefruit or 1 orange)
• 1 cup green tea
Lunch
• Tomato stuffed with crab salad: Mix lump crab
meat with 1 tablespoon light mayonnaise, 2
tablespoons chopped celery) and serve on a
generous bed of lettuce.
• Medium baked potato with 1 tablespoon fatfree
sour cream; or ½ cup brown or Basmati
rice
• 1 medium apple
• 1 cup green tea
Dinner
• Roast beef, eye of the round:
• Zucchini, sautéed with 1 tablespoon olive oil
and Italian spices
• 1 cup green tea
Snack
• 2nd probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
Day 7
Breakfast
• ½ cup low-fat or fat-free cottage cheese
• 1 cup pineapple chunks, fresh or canned in
their own juice
• 1 cup green tea
Lunch
• Grilled cheese sandwich: Place 2 light cheese
singles and 2 slices tomato on 2 slices
whole-wheat bread and cook in pan sprayed
lightly with vegetable spray until toasty and
cooked throughout
• 1 cup baby carrots or other chopped fresh
veggies
• 1 cup green tea
Dinner
• Baked chicken thighs, skinless
• Steamed vegetables
• 1–2 cups tossed mixed salad with 2
tablespoons reduced-fat dressing
• 1 cup green tea
Day 8
Breakfast
• 1 Dr. Mike’s Power Cookie
• 1 banana, sliced
• 1 cup non-fat or acidophilus milk
• 1 cup green tea
Lunch
• Turkey
• 1 serving fresh fruit
• 1 cup green tea
Dinner
• Grilled salmon
• 1–2 cups tossed mixed salad with 2
tablespoons fat-free dressing
• 1 cup green tea
Snacks
• 1 probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
Day 9
Breakfast
• ½ cup Lean Granola
• 6-oz. sugar-free fruit-flavored yogurt
• 1 cup fresh berries
• 1 cup green tea
Lunch
• Super Salad
• 1 cup green tea
Dinner
• Sirloin steak
• 1 medium baked potato, topped with 1
tablespoon fat-free sour cream (optional)
• Steamed vegetables such as asparagus, wax
beans, broccoli, or cauliflower
• 1 cup green tea
Snacks
• 2nd fruit
• 1 Skinny Cow ice cream sandwich
Day 10
Breakfast
• ½ cup cooked oatmeal
• ½ grapefruit
• 1 cup green tea
Lunch
• Nicoise Salad
• 1 cup green tea
Dinner
• Baked turkey breast
• 1 medium baked sweet potato
• Green beans, steamed, or other veggie
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
Day 11
Breakfast
• Spanish Omelet
• 1 medium apple or pear
• 1 cup green tea
Lunch
• Lean ground beef (browned) mixed with lowcarb
marinara sauce and served over ½ cup
whole-wheat or gluten-free pasta
• 1–2 cups tossed mixed salad with 2
tablespoons reduced-fat dressing
• 1 cup green tea
Dinner
• Sesame Fish
• Steamed green beans
• ½ cup acorn or butternut squash
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
• 1 Skinny Cow ice cream sandwich
Day 12
Breakfast
• 4 scrambled egg whites
• 1 slice Canadian bacon
• 1 cup melon balls
• 1 cup green tea
Lunch
• Chicken sandwich: grilled or baked chicken
mixed with 1 tablespoon mayonnaise,
chopped celery and onion, served between
two slices of whole-grain bread.
• 1 fresh pear, or other fruit in season
• 1 cup green tea
Dinner
• 2 broiled lamb chops
• Steamed broccoli or cauliflower
• Cooked carrots
• 1 cup green tea
Snacks
• Probiotic, dairy, or dairy substitute serving
• One 100-calorie Fudgsicle
Day 13
Breakfast
• 1 cup sugar-free fruit flavored yogurt
• 1 piece fresh fruit (i.e, 1 peach, ¼ cantaloupe,
½ grapefruit or 1 orange)
• 1 cup green tea
Lunch
• Turkey
reduced-fat Swiss Cheese, mustard, lettuce,
slice of tomato—between two slices of rye
bread.
• 1 medium apple
• 1 cup green tea
Dinner
• Baked chicken breast
• Zucchini, sautéed with 1 tablespoon olive oil
and Italian spices
• 1 cup green tea
Snack
• 2nd probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
• 1 cup green tea
Day 14
Breakfast
• 2 scrambled eggs
• 1 slice whole grain toast
• 1 cup pineapple chunks, fresh or canned in
their own juice
• 1 cup green tea
Lunch
• Lettuce Wraps
• 1 cup green tea
Dinner
• Broiled turkey burger
• Light Fries
• 1–2 cups tossed mixed salad with 2
tablespoons reduced-fat dressing
• 1 cup green tea
Day 15
Breakfast
• Yogurt Smoothie
• 1 slice whole-wheat toast
• 1 cup green tea
Lunch
• Chicken Caesar salad: grilled chicken breast,
cut in pieces; 2 cups Romaine lettuce; other
desired salad veggies; 2 tablespoons light
Caesar dressing
• 1 serving fresh fruit
• 1 cup green tea
Dinner
• Roasted pork tenderloin
• 1 medium sweet potato or ½ cup mashed
butternut squash
• 1 cup green tea
Snacks
• 1 probiotic, dairy, or dairy substitute serving
• 1 frozen fruit bar
Day 16
Breakfast
• 1 cup cereal, hi-fiber (i.e. Bran Buds or Fiber
One)
• 1 cup (8 oz.) skim, acidophilus, 1%, or soy
milk or other dairy substitute
• 1 banana, sliced
• 1 cup green tea
Lunch
• Taco Salad
• 1 cup green tea
Dinner
• Oven Barbecued Chicken
• Steamed vegetables such as asparagus, wax
beans, broccoli, or cauliflower
• 1 cup green tea
Snacks
• 2nd fruit
• 1 Skinny Cow ice cream sandwich
Day 17
Breakfast
• 1 cup plain yogurt
• 1 cup fresh berries
• Jam, 1 tablespoon (to mix with yogurt)
• 1 cup green tea
Lunch
• Peel-and-eat shrimp (boiled or steamed)
• ¼ cup cocktail sauce
• ½ cup corn
• 1 cup green tea
Dinner
• Steak
• 1 medium baked potato with 1 tablespoon
sour cream
• 1–2 cups tossed mixed salad with 1
tablespoon oil mixed with 2 tablespoons
vinegar
• 1 cup green tea
Snacks
• 2nd fruit serving
• 2nd probiotic, dairy, or dairy substitute serving
• 1 fat-free pudding cup
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