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


Your stomach is as big as your fist

FistOne thing I always think about when I eat, is that your stomach is as big as the volume of your fist! So when you serve yourself, the quantity you place in your plate should not exceed this volume. One trick is to always eat in a bowl that contains this volume. That’s a trick that I have learn when I read “L’art de la simplicite” (the art of simplicity) written by Dominique Loreau. This is a book I advice to everyone! She says that, even if you have never been slim in your life, you can!

Why you must not eat sugar in the morning

Your body is lazy by nature. If you give it the choice between rapid energy (marmalade, fruits, smoothies etc…) or slow energy (bread, cheese…), what do you think it is going to use first???

It will use the energy that is faster to digest and assimilate and store the slow energy….maybe in your bum…


Typical French Breakfast is badBy the way, croissant is a bomb which mixes fat and sugar…

Sorry for the fruit juice lovers….

Eat less (in the evenings)

If you eat a nice and big meal in the evening and that you don’t wait 3 hours before going to bed, your body, while sleeping, will STOP THE DIGESTION WORK to concentrate on his main task in the night which is Repairing.

So your digestion will be set aside by your body, and will start ONLY in the morning once you wake up.

That’s why most people who eat a lot in their diner are not hungry at all for breakfast. Actually this is apparently the behaviour of almost all obese people.

Let your body perform his task without annoying it with digestion that it can’t handle in the night!

That’s why eating fish and little bit of veg is good. It is easy and fast to digest.