Meal Ideas

Here are some suggestions for eating, food preparation and dinning out which may be helpful during and after the Two Week Test.


  • Omelets, with any combination of vegetables, meats and cheeses.
  • Scrambled with guacamole, sour cream and salsa.
  • Scrambled with a scoop of ricotta or cottage cheese and tomato sauce.
  • Boiled or poached with spinach or asparagus and hollandaise or cheese sauce.
  • Add turkey or chicken slices if appealing
  • Soufflés


  • Chef – leaf lettuce, meats, cheeses, eggs.
  • Spinach – with bacon, eggs, anchovies.
  • Caesar – Romaine lettuce, eggs, Parmesan cheese, anchovies.
  • Any salad with chicken, tuna, shrimp or other meat or cheese.


  • Extra-virgin olive oil and vinegar (balsamic, wine, apple cider). Plain or with sea salt and spices.
  • Creamy – made with heavy cream, mayonnaise, garlic and spices.


  • Pot roast cooked with onions, carrots and celery.
  • Roasted chicken stuffed with a bulb of anise, celery and carrots.
  • Chili made with fresh, chopped meat and a variety of vegetables such as diced eggplant, onions, celery, peppers, zucchini, tomatoes and spices.
  • Steak and eggs.
  • Any meat with a vegetable and a mixed salad.
  • Chicken Parmesan with a mixed salad.
  • Fish (not breaded or fried) with any variety of sauces and vegetables.
  • Tuna melt on bed o broccoli or asparagus.


A quick cream sauce can be made by simmering heavy cream with mustard or curry powder and cayenne pepper, or any flavor of choice. Delicious over eggs, poultry and vegetables.

Italian-style tomato sauce helps makes a quick Parmesan out of any fish, meat or vegetables. Put this over spaghetti squash for a vegetarian pasta-like dish. Or make a “lasagna” out of slices of eggplant or zucchini instead of pasta.


  • Celery stuffed with nut butter or cream sauce.
  • Guacamole with vegetables sticks for dipping.
  • Hard-boiled eggs.
  • Rolled slices of fresh meat and cheese.
  • Vegetables juices.
  • Almonds, cashews, pecans, sunflower seeds.


  • Let the waiter know you do not want any bread, to avoid temptations.
  • Don’t hesitate to ask for an extra vegetable instead of rice or potato.
  • Avoid all fried food (it’s usually laden with bread crumbs and bad fat).
  • Avoid iceberg lettuce. Choose a Caesar or spinach salad instead.


Chinese – Steamed dishes or moo shu (no rice, pancakes or sweet sauce).
Continential – Filet mignon or other steak, duck, fish or seafood.
French – Coquilles Saint-Jacques, boeuf a la Bourguignonne.
Italian – Veal parmigiana (not breaded or deep-fried)
Vegetarian – Tofu or cheese and vegetables, egg dishes.