About the X Factor Diet
To use this meal plan you should also read about the X Factor Diet, as well as the Main X Factor Diet & Meal Plan Index
Initial X Factor Balanced Diet Meal Plan (1)
Monday
Breakfast
Green Tea (no sugar, use sweetener instead) – Can be prepared in advance and could be hot or cold
Small portion of pickled fish (or sardines) and * a serving of pickled vegetables (or pickles & even sauerkraut) served with * a small portion of cooked rice or a single slice of toast (or slice of freshly baked & buttered bread)
Lunch
Cup of Coffee (no sugar & 2% milk) or Cup of (Green/Any) Tea (no sugar & 2% milk)
Fruit salad, portion size depends on number of fruit used divided by number of servings. (You need two fruits per portion, if you use four fruits there are two portions) add a tablespoon of non sweetened yogurt per serving.
Dinner
Drink a full glass of water before meal and/or have a glass of chilled (Green) Tea with meal
Grilled chicken (skin extra crispy or removed) breast with any three vegetables *
One portion of steamed: Spinach or Carrots or Green beans
One portion of: Broccoli & grated cheese or Cauliflower & grated cheese or 1/2 gem squash & grated cheese
One portion of: Boiled pumpkin & spice or portion of Egg plant or other vegetable
Snacks
Either: One fruit (Apple, Banana Orange or Pear) OR One raw carrot (diced) OR one Tomato (Wedges) OR Small portion (two or three) dried prunes OR a single (one) Rice cake OR a single pickle (or pickled carrot)
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Still feeling hungry? – Have another fruit and maybe another glass of water
Tuesday
Breakfast
Cup of Coffee (no sugar & 2% milk) or Cup of (Green/Any) Tea (no sugar & 2% milk)
Small portion of full fat non sweetened yogurt with one portion of diced fruit salad
Lunch
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Small Salad: chopped tomato, chopped cucumber, lettuce, grated 1/2 carrot add spices & teaspoon of olive or avocado oil
Dinner
Drink a full glass of water before meal
Sandra (Mediterranean) Salad one portion: grated raw cabbage, grated raw carrots, finely chopped tomato, finely chopped cucumber, Finely Chopped Raw (red or normal) Onion, Finely Chopped gherkins (pickles or pickled cucumbers) add EITHER: full fat mayonnaise (to taste) OR Crumbled Feta Cheese & Olive oil (chop or grate finely and mix well ) *
Half Glass of red wine (or 100% red grape juice) diluted 50% water
Snacks
Either: One fruit (Apple, Banana Orange or Pear) OR One raw carrot (diced) OR one Tomato (Wedges) OR Small portion (two or three) dried prunes OR a single (one) Rice cake OR a single pickle (or pickled carrot)
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Still feeling hungry? – Have another fruit and maybe another glass of water
Wednesday
Breakfast
Cup of Coffee (no sugar & 2% milk) or Cup of (Green/Any) Tea (no sugar & 2% milk)
1/2 Avocado with tuna fish (or portion of mashed sardines/pilchards/oily fish), add spices to taste
Lunch
Bean noodle Soup (or Vegetable noodle soup ) Served with a single slice of buttered bread or toast cut into for or five strips
You also can make Miso soup? (mashed soybeans, rice and onions) and even add one or two small sardines instead of adding slice of bread/toast.
Dinner
Drink a full glass of water 30 minutes before meal
Stir fry vegetables & beef strips (or any other red meat dish with two portions vegetables, no carb)
Snacks
Either: One fruit (Apple, Banana Orange or Pear) OR One raw carrot (diced) OR one Tomato (Wedges) OR Small portion (two or three) dried prunes OR a single (one) Rice cake OR a single pickle (or pickled carrot)
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Still feeling hungry? – Have another fruit and maybe another glass of water
Thursday
Breakfast
Cup of Coffee (no sugar & 2% milk) or Cup of (Green/Any) Tea (no sugar & 2% milk)
Scrambled egg with slices of fried tomatoes (or sun dried tomatoes)
Lunch
Glass of chilled water
One slice of freshly baked & buttered (real butter) bread with cream cheese or mashed avocado or cheese *
Dinner
Small Portion of grilled fish (any oily fish) & Small bowl or serving of rice (80g) and small serving of cooked beans OR two servings of vegetables *
Either One portion of steamed: Spinach or Carrots or Green beans
Either One portion of: Broccoli & grated cheese or Cauliflower & grated cheese or 1/2 gem squash & grated cheese
Or One portion of: Boiled pumpkin & spice or portion of Egg plant or other vegetable
Snacks
Either: One fruit (Apple, Banana Orange or Pear) OR One raw carrot (diced) OR one Tomato (Wedges) OR Small portion (two or three) dried prunes OR a single (one) Rice cake OR a single pickle (or pickled carrot)
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Still feeling hungry? – Have another fruit and maybe another glass of water
Friday
Breakfast
Cup of Green Tea (Hot or Cold)
Small bowl of rice served with a soft fried egg mixed in and small sausage (chopped)
Lunch
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Two Snacks OR a small salad
Dinner
Scallops, Shrimp, Calamari, Mussels or Oily fish (Portion of seafood) Portion of re-heated pasta (or pasta Salad) and one portion of vegetables or portion of Salad (Oily fish can also be canned Mid Portion tin of fish in brine or even Pilchards – fried with onions, tomatoes & spices to taste) *
Half a glass of red wine (or 100% red grape juice) diluted 50% water
Snacks
Either: One fruit (Apple, Banana Orange or Pear) OR One raw carrot (diced) OR one Tomato (Wedges) OR Small portion (two or three) dried prunes OR a single (one) Rice cake OR a single pickle (or pickled carrot)
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Still feeling hungry? – Have another fruit and maybe another glass of water
Saturday
Breakfast
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Whole baked tomato with garlic & mozarella cheese sprinkled with
some olive oil OR single slice of toast with small portion of sardines
Lunch
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Fresh baked slice of bread with (Cream) Cheese & cooled/cold sliced boiled Egg
Half a glass of red wine (or 100% red grape juice) diluted 50% water
Dinner
Drink a full glass of water before meal
Pasta Soup (Vegetable soup with boiled noodles) Boiled and then lightly fried: Thinly sliced red meat shavings served with fermented vegetables (or pickled cucumbers or sauerkraut or other fermented combination) *
Snacks
Either: One fruit (Apple, Banana Orange or Pear) OR One raw carrot (diced) OR one Tomato (Wedges) OR Small portion (two or three) dried prunes OR a single (one) Rice cake OR a single pickle (or pickled carrot)
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Still feeling hungry? – Have another fruit and maybe another glass of water
Sunday
Breakfast
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Yogurt with a portion of chopped nuts (Macadamia, Cashew, Almonds, Hazel or Walnuts)
Lunch
Drink a full glass of water before meal
Scallops, Shrimp, Calamari, Mussels (Portion of seafood) or any Fish *
One portion of steamed: Spinach or Carrots or Green beans
One portion of: Brocolli & grated cheese or Cauliflower & grated cheese or 1/2 gem squash & grated cheese
One portion of: Boiled pumpkin & spice or portion of Egg plant or other vegetable
Half a glass of red wine (or 100% red grape juice) diluted 50% water
Dinner
Avocado with either a portion of salad, mashed sardines or mashed tuna and full fat mayonnaise *
Cup of Coffee (no sugar & 2% milk) or Cup of (Green/Any) Tea (no sugar & 2% milk)
Snacks
Either: One fruit (Apple, Banana Orange or Pear) OR One raw carrot (diced) OR one Tomato (Wedges) OR Small portion (two or three) dried prunes OR a single (one) Rice cake OR a single pickle (or pickled carrot)
Cup of Coffee (with milk, no sugar) or Cup of Tea (with milk, no sugar)
Glasses of water (not more than 2,5 liters per day)
Still feeling hungry? – Have another fruit and maybe another glass of water
* – Check you portion sizes and calculate energy loads of your portions.
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