Formula Medical Group
Apple Valley, CA

James Krider, MD

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Weekly/Monthly Menu

For your convenience I am including several different sample menus that follow the general guidelines I have given you. The types of menu plans will be balanced weight loss, diabetic, heart healthy, hypertension, low carb, vegan, vegetarian, Zone 40-30-30, and others. Each menu will have corresponding recipes with nutritional value. Each menu will have portions for different calorie levels to suit any diet.

Remember, there is nothing magical about what we are doing. IF you eat fewer calories than you burn, you will lose weight. It does not matter how you obtain those calories.

For your best health, you need fiber, lots of fruits and vegetables, fish at least twice a week (or other sources high in Omega-3’s) and limit both saturated and trans fat.

These menus follow the above guidelines for the most part. For different calorie levels the menu’s are essentially the same, just different portion sizes. This helps you to learn portion control. I have also included your shopping list. Each list is for one entire week and enough for two full servings of each recipe.


As you notice, this section is being developed. I will post several times a week to allow you to get started as soon as possible. Check back frequently.

MENU 1 – The Zone 40-30-30 meal plan. This menu plan was developed by Phoebe Jaeckels, RD for NutriBase. It provides 40% carbohydrates, 30% protein, and 30% fat. It emphasizes a wide variety of vegetables and uses fats rich in the Omega fatty acids. It does not have any grains high on the Glycemic Index. The included carbohydrates are complex carbohydrates low on the Glycemic Index.

1100 Calories

week 1
shopping list

week 2
shopping list
week 3
shopping list
week 4
shopping list
1300 Calories week 1 week 2 week 3 week 4
1500 Calories week 1 week 2 week 3 week 4
1800 Calories week 1 week 2 week 3 week 4
2100 Calories week 1 week 2 week 3 week 4
2300 Calories week 1 week 2 week 3 week 4
2500 Calories week 1 week 2 week 3 week 4
2800 Calories week 1 week 2 week 3 week 4

RECIPES used in the Zone 40-30-30 menu plan.

MENU 2 - The Omega diet plan. This is a menu plan written by Dr. Simopoulos to recreate one part of the Meditterranean diet. His major focus is the use of canola oil and flaxseed to increase our Omega-3's. Rather than provide daily menu's, he has provided several meals. There are 21 breakfast meals. Twentyone lunch and twentyone dinner meals. You are free to mix and match.

2000 Calories
1500 Calories breakfast lunch dinner

RECIPES used in the Omega diet plan.

This article was last reviewed April 19, 2006 by Dr. James Krider.


Diet Plan

Starting the lifestyle
Meats & Beans
Nuts & oils
Discretionary calories

Recipes 40-30-30

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