Starter Diet – Week 1 menu


  • Cheese
    ____grams of cheese type Camembert, Brie… (check your quantities). You can choose one cheese per day or eat the same all week.Don’t like Cheese? Replace it by the same quantity of charcuterie (ham, chorizo etc…) + 1 egg (cooked as you wish)
  • Bread
    ____ grams of whole grain bread (check your quantities). Make sure this bread does not contain any sugar. The industrial square bread is full of sugar for example.
  • Olive Oil
    1 table spoon of olive oil or 10 grams of butter (same quantity for everyone)
    [Never eat margarine please, it is very chemical and does nothing for your health, enjoy the real butter!]
  • Drink
    Tea, Coffee, Sparking or Still Water WITHOUT ANY SUGAR
  • Daily Multivitamin
    Take a daily multivitamin to help you get on with the day.


  • Meat
    This week we are going to have white meat only (any white meat except pork: chicken, veal, poultry, rabbit..)
    ____ grams of meat (check your quantities)Don’t like meat? Replace it by the same quantity of your breakfast cheese + fish in the quantity of meat indicted above.
  • Rice
    ____ table spoons of rice  (check your quantities). You can have any rice, cooked as you wish!Don’t like Starch? Replace it by the same quantity of vegetables and add 10 grams of meat.
  • Drink
    3 big glasses of water + 1 Tea or Coffee WITHOUT ANY SUGAR



The snack quantities are valid for everyone.

  • Vegetable fats
    30 grams of dark chocolate (54% cacao minimum)
    The chocolate can have any nuts, fruits inside as long as it is dark chocolate and has 54% cacao minimum.Don’t like chocolate? (who doesn’t like chocolate???!!!!) Replace it by any nuts, olives or even avocado!
  • Fruits and sugar derivatives
    This week will be the fruit juices week!
    2 big glasses of 100% pure squeezed fruit juice (the equivalent of half a liter!)
    Any fruit is allowed except banana!


  • Fish
    This week we will eat oily fishes like salmon, mackerel and tuna.
    ___ grams of fish (check your quantities).Don’t like fish? Replace it by white meat but remove 60 grams from the fish quantity above.
  • Vegetables
    This week will be cabbage, broccoli, and endive.
    ___table spoons of vegetables (check your quantities).
  • Drink
    3 big glasses of water + 1 Tea or Coffee WITHOUT ANY SUGAR


10 thoughts on “Starter Diet – Week 1 menu

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  6. I am confused wit the tablespoons. A tablespoon of vegetables is about 1/2 a small carrot or 2 slice of cucumber???

  7. Hi, I am interested in starting this diet but have a couple questions: I don’t eat dairy, are home made “cheese” products allowed? I generally stick to cashew or hemp milks in creating my faux cheese. Also, I love eating vegetables. I live in New England where these things are bountiful. Are salads out of the question on this diet? How about corn on the cob or occasional potato with dinner?

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