Phase 2 Diet Menu


Menu Example


Weigh Yourself: Wake up, go potty, weigh yourself, and track it on your tracking sheet. This is EXTREMELY important to your success!  Weigh and track everyday!  You should measure as frequently as you like and track this, as well, and we recommend at least weekly.  We all need to be reminded it’s Pounds and INCHES!   Below is a sample of the Simeon’s daily diet plan.

Drops: Take 20 drops (1/2 dropper) under your tongue and leave it there for 2 minutes and then swallow the residue.  Do not drink or eat anything 10 minutes before or after. You can take the drops 3-4 x a day, every 4 hours.

Coffee/Tea/Water. 1 tablespoon of milk per day. Use Stevia for sweetener. If you need to eat, you can have one of your fruit choices. During the first week, you can even add in some egg whites in the morning. You will experience some cravings the first 4-5 days and the egg whites will help. Adding supplements also will help with cravings. Magnesium, calcium and L-glutamine are recommended.

Only 2 fruit servings are to be eaten in a day but can be spread out throughout the day as snacks.

100 grams (weigh raw) of lean beef, veal, chicken (boneless, skinless breast only), sea bass, flounder, sole, halibut, other fresh white fish, lobster, crab, or shrimp.
One vegetable – spinach, chard, beet greens, lettuce of any kind, tomatoes, celery, fennel, onions – white, yellow, or red, red radishes, cucumbers, asparagus, or cabbage.
1 Grissini or Melba Toast

One serving of fruit (orange, apple, 1/2 grapefruit, 10-12 large strawberries or 1.5 cups sliced)

Dinner: same as lunch but always vary your choice of foods to keep a variety.
100 grams (weigh raw) of lean beef, veal, chicken (boneless, skinless breast only), sea bass, flounder, sole, halibut, other fresh white fish, lobster, crab, or shrimp.
One vegetable – spinach, chard, beet greens, lettuce of any kind, tomatoes, celery, fennel, onions – white, yellow, or red, red radishes, cucumbers, asparagus, or cabbage.
1 Grissini or Melba Toast

Track Calories: You must track calories and get as close to 500 as possible.  This requires more veggies.  Choose your two protein sources for the day and fruits and make up the rest of the calories in vegetables.  Going under 500 calories causes stalls and hunger issues.  (Click Here) for post on Tracking and its importance!!

Drink plenty of water and tea throughout the day. You are allowed 1 whole a lemon a day and seasonings of choice. Be sure to read our post on seasonings and teas.



  1. Gia on August 20, 2010 at 8:03 pm

    I see in the sample menu pictured above you gave chicken, green salad with Tomatoes….
    Is that allowed? I'm trying to figure out this one line “One vegetable – spinach, asparagus, cabbage, tomatoes etc” wouldn't what's pictured above be concerned two vegetables with the green and the tomatoes?
    I'm trying to figure out my menu for P2 and would like to get it right.
    Thanks for all this info your site is truly a blessing.

    • Joy Bird on January 8, 2016 at 4:49 pm

      Tomatoes are considered in most diets including this one to be a friut. the spinach is the veggie and the tomato is fruit. Hope that is helpful.

      • Carolina on March 4, 2016 at 1:41 pm

        How much Spinach, asparagus, cabbage is allowed per day? Please help me, today is my second day VLCD, and because another website, I already messed up. I cooked a soup with chicken, onions and zucchini…I’m so STRESS!

  2. Shawna Culp on August 20, 2010 at 8:07 pm

    When tomato is mixed with any veggies we count it as the fruit. You are
    allowed two fruits a day so you would be able to add tomato to your salad.
    I used onion flakes too because the whole not mixing veggies left for a
    bland plate sometimes and this seemed to work well for me. Let us know how
    you do!!

    Shawna Culp

  3. Stephanie Starkey on September 18, 2010 at 6:03 pm

    Can anyone supply a sample menu for the Phase two, I am very concerned because I live in Mexcio and products are not as accesible here. i am extremelyt board with the meals but keep going…..almost two weeks until the Phase two 3 weeks starts…i am very lost and feel in the dark but I am loosing weight. How come it doesnt mentione that you can mix a vegetable and count it as one fruit in the original protocal Pounds & Inches??? Help I dont want to gain weight back becaseu I dont know how to eat. thanks for any support

    • Angiecarrasco on April 30, 2011 at 1:04 am

      hi stephanie , email me pls @ angiecarrasco@msn.

    • Heather on August 31, 2013 at 12:10 pm

      A tomato is considered a fruit because of its seeds, if that helps any.

  4. Mollykslewis on October 7, 2010 at 9:18 pm

    How much is a serving of vegetables and fruit for the weight loss phase of the diet?

    • Shawna Culp on October 7, 2010 at 9:20 pm

      Fruit is medium apple, medium sized strawberries etc. Veggies I did not limit them but are enough to finish my 500 calories like 1-2 cups of cabbage for example

      Shawna Culp

  5. Bulldogs on November 5, 2010 at 3:08 am

    I am having trouble eating 1800 calories on Phase 3. could you give me a sample menu for Phase 3 stabilization? Thank you

  6. Veronica Wheeler on February 22, 2011 at 1:42 am

    how much is a vegetable? quantity wise?

  7. Shawna Culp on February 22, 2011 at 11:29 pm

    around 2 cups but it really depends on what kind so go by calories.. Get your two 100 g protein servings in and make up the rest of you calories in veggies to get 500

  8. Shawna Culp on February 23, 2011 at 2:31 am

    T we will get you on the right track 🙂

    Shawna Culp

  9. Sunny on March 24, 2011 at 12:48 pm

    I am on round 1, phase 2, day 18 of the vlcd, and my totm has arrived. I would like to know if I could extend the drops for 1 more week, before starting the 3rd phase to achieve my weight loss goal. I have 10 more pounds to go.

    • Shawna Culp on March 24, 2011 at 12:53 pm

      You can go up to 40 days. 🙂

  10. Bobbie von Cork on March 24, 2011 at 9:35 pm

    Are we allowed to have add salt to our food?

    • Anonymous on March 24, 2011 at 9:55 pm

      Yes, sea salt is best, but use it sparingly/in small amounts because it can cause water retention and show a gain on the scale.

  11. Shawna Culp on April 14, 2011 at 11:59 am

    It is important to stick to protocol. We would be glad to help. Come join
    our support group. It is private and the members are very knowledgeable
    about this diet and achieving maximum results.

    or email me and lets see if we can pinpoint what the issues are

  12. Shawna Culp on May 2, 2011 at 2:44 am

    email me and lets work on your menu together

    Shawna Culp
    Media Producer

  13. Allisanicole on May 29, 2011 at 6:00 am

    I saw that you can use 2T of milk. Is that true?? I hadn’t seen that anywhere else.

  14. Shawna Culp on June 7, 2011 at 4:22 am

    Sorry that was a typo it is 1T 🙂

  15. Ashlan_valor on June 16, 2011 at 5:55 pm

    I must be under my caloric intake regarding veggies. I am hungry most of the time. Can you please provide me with the scale for calorie counting that you mentioned please. I did email you about it but I haven’t heard anything back. Thank you. 
    it is ashlan_valor and you know the rest. 
    Have a joyfilled day! 

  16. Shawna Culp on June 17, 2011 at 4:08 am

    Ashley will send you the getting started email which has a custom calories

    • Toni blondell on January 13, 2014 at 11:36 am

      I would love the getting started email also…thank you

      • Jan on November 2, 2016 at 7:10 am

        I would
        Like getting getting started email)

  17. maria echeverri on June 18, 2011 at 4:57 pm

    What is Tom?

  18. Octavia on June 28, 2011 at 6:53 am

    I have about 60 lbs to lose.  Everyone sounds like they do not need to lose as much as I do.  I am 210 and 5 ft 7 in.  My doctor says I am supposed to be 150 lbs.  My cousin did this diet and lost 31 lbs in 35 days.  I am trying to wrap my head around it all, but it is a little intimidating.  I do have to say there seems to be such wonderful support from the diet coaches. . .  I think I just have ti JUMP!

    • Shawna Culp on June 28, 2011 at 6:58 am

      You would be surprised how many have lost over 100 lbs on this diet.. Come
      join the private support group and meet some of them..

      Shawna Culp
      Media Producer

      • Octavia on July 15, 2011 at 9:45 pm

        Thanks Shawna.  My current pressing issue is to go with drops or injections.  There is a place called DietDoc by my house who swears the injections are more effective than the drops.  Also, how important is the 2 week detox/cleanse before you start the diet.  I have not started anything yet, getting over a wicked flu.  WOuld love to hear what you think about drops vs. shots.  Thanks!

  19. Bodie99 on July 1, 2011 at 8:20 am

    I’ve seen where you can eat fat free cottage cheese for your protein.  What is the amount and calories if you use it for your protein? 

    • Anonymous on July 17, 2011 at 2:44 am

      It is the same weight as the other proteins, 100gms.

  20. Jilldamron on July 15, 2011 at 2:54 am

    Hello, got my drops today. I have been re reading everything, but I don’t know if i missed something, but wonder how long do i do phase1, then go into phase 2. I have to really gear myself up for this, cause I do not like meats/chicken etc.. i am eating a bit of fish like tiliapia or shrimp, but I don’t know how I am going to get the other proteins in. .. but most importantly, do i do phase 1 for a week or what? thanks for info!

  21. Jilldamron on July 15, 2011 at 9:31 pm

    can i put 5 drops in my mouth wait 2min put the other 5 in and wait 2 min and put the other 5 in? i can’t wait 2 mins to swallow all that at once.. it is hard to 2 min for any amount! ha

    • Shawna Culp on July 15, 2011 at 9:36 pm

      Yes but you need to taking 10 drops 6x a day or 20 drops 3x a day email if you need some help

      Shawna Culp

    • Anonymous on July 17, 2011 at 2:44 am

      That would be fine.

  22. Matt on July 18, 2011 at 9:51 pm

    Round 1 Phase 2 Day 12   I’ve lost 20lbs so far.  I’m struggling with two things.  
    1st-  Been stuck for 3 days up a couple ounces, down and zero.  Ketones are about 30-40.  

    2nd-  I’m a career firefighter.  The other day we had a lengthy extrication in the morning.  Afterwards I was dizzy and really felt like I was going to pass out.  Is there something I can do to after exertion?  


  23. Robin on August 18, 2011 at 3:06 pm

    I have lost 10 lbs so far and been on the drops for 7 days but this morning I weighed myself and I gained 2 lbs!  can we have sprite zero or coke zero..since they are no calories?  I had a few drinks last night spiced rum and coke zero.  I think I gained water weight from the drinking.

    • Shawna Culp on August 18, 2011 at 3:09 pm

      no you cannot have soda or alcohol in p2 it will cause gains..


  24. Leilajones79 on September 30, 2011 at 5:07 pm

    Can we eat broccoli?

    • Shawna Culp on September 30, 2011 at 10:52 pm

      Broccoli is not on the original protocol from P&I. There are some altered protocols that allow it but it does cause some people to stall

  25. Shawna Culp on November 3, 2011 at 2:51 pm

    Tell me about your tablet and how you are mixing.. Also 2 bottles for 40 days of msd.. Let’s look at your currently formula before giving up on it though.. Could need an adjustment
    Shawna Culp
    “The power of smart choices”

  26. Colette_beaulieu5 on December 1, 2011 at 5:43 am

    I’ve been taking 10 drops 3 times a day – I see in here that you can take up to 96 drops a day! If I take more drops, will I lose more weight?

  27. Blaylock317 on January 24, 2012 at 7:41 am

    I need idea’s on how to curb morning hunger and light headedness.  Does adding a third protein really hurt the results?

    • Shawna Culp on January 24, 2012 at 8:01 am

      You likely need your dose adjusted but you can can add a little protein as well. Email support and we will get it figured out for you

    • Shawna Culp on January 24, 2012 at 8:01 am

      You likely need your dose adjusted but you can can add a little protein as well. Email support and we will get it figured out for you

    • Falloutpryncess on March 16, 2012 at 7:53 pm

      Drink water water instead of cold. It helps with hunger

  28. De on February 16, 2012 at 11:33 am

    What if you normally do not eat lunch or even as much food that is on the sample menu?

  29. SlowlySlimmingSweetie on February 24, 2012 at 9:09 am

    I was told to take the drops before each meal but you have drops after dinner? Which is it? Im confused 🙂

    • Shawna Culp on February 24, 2012 at 9:18 am

      Consistently in 24 hour period

  30. Susan Watston on March 2, 2012 at 6:54 am

    I am new at this.  I was just reading and it said that we could only have two fruits a day and told us if we needed to eat at breakfast to eat one of the fruits.  Readings further down I found the example of the day …… it had a fruit for a snack and a fruit at lunch and and a fruit a supper.  That’s 3 fruits.
    not 2 fuits.  I want to do this right.  Please, what it right!

    • Shawna Culp on March 2, 2012 at 9:19 am

      Fruit twice a day .. You can have them whenever works best for your schedule

  31. Susan Watson on March 2, 2012 at 6:57 am

    Are there any substitutions for those who can not have gluten and will it hurt the results

  32. Susan Watson on March 2, 2012 at 6:57 am

    Are there any substitutions for those who can not have gluten and will it hurt the results

    • Shawna Culp on March 2, 2012 at 9:19 am

      I would leave it our since you will not be adding back in bread later

    • Shawna Culp on March 2, 2012 at 9:19 am

      I would leave it our since you will not be adding back in bread later

    • Sherry Roeder on May 10, 2012 at 6:06 am

       I do eat Schaar Gluten Free breadsticks when on P2 (2 per day), but otherwise, do not eat grains.  I am celiac but don’t do well on any grains except a little Quinoa (when on P4).

  33. ShizBiz on March 24, 2012 at 10:39 am

    You say that there is a 23 day and a 43 day plan ….. can I go for 30 days, then start P3?

    Also, why are these posts so old? Has this diet lost its momentum?

  34. Angela on April 2, 2012 at 11:46 pm

    It looks like  the salad-vege thing in the photo here is NOT P2 … is it?

  35. Angela on April 5, 2012 at 1:29 am

    Is the salad in the picture above actually P2?? It looks like it is not.

    • Shawna Culp on April 5, 2012 at 1:37 am

      The picture is an example of chicken not the salad, it would only be for someone who mixed veggies in p2 which Carol does not recommended according to P&I

  36. Prt3rra on April 5, 2012 at 1:58 am

    Can you take if you have high blood pressure

  37. Kpriddis on April 8, 2012 at 1:07 pm

    What happened to the orange?  In the original protocol it says one of your fruit choices is a small orange.

    • Shawna Culp on April 11, 2012 at 8:28 pm

      you can have an orange. I am not sure if it is missing but it is on shopping list. This is an example day

  38. Shawna Culp on April 11, 2012 at 8:14 pm

    Patricia you are fine 2-3 mins is typical. You can hold longer if you like

  39. Tina on May 7, 2012 at 5:27 pm

    I thinkt he above example adds in an additional (3) fruits … I think you’re only allowed 2 at this phase.

    • Shawna Culp on May 8, 2012 at 1:13 am


      This is an example menu of the different times you can sub in fruit. It specifically states two fruits per day in the text.. sorry for the confusion! 🙂


      Coffee/Tea/Water. 1 tablespoon of milk per day. Use Stevia for sweetener. If you need to eat, you can have one of your fruit choices.

      Only 2 fruit servings are to be eaten in a day.

  40. MICHELE on May 11, 2012 at 6:29 pm


    • Shawna Culp on May 11, 2012 at 6:36 pm

      Michele in P&I there is a complete list and the shopping list is a complete list of food items as well.

  41. Bestwife08 on June 6, 2012 at 9:05 pm

    i’m on synthroid. do i keep taking it? and do i keep taking my vitamins? i start in a few days.

  42. Lori on September 22, 2012 at 8:24 am

    I’ve been loading for two days, and I feel awful. Is the 3 day load necessary?

    • Shawna Culp on September 22, 2012 at 8:34 am

      The only issue you may encounter is hunger first 4 days .. You could try healthy loading.. Use the search feature on blog to search healthy loading and there are recommendations

  43. Ester on June 12, 2013 at 3:51 pm

    I’m new to the diet, started on Sunday and am wondering how important is it to take the drops 20 minutes after lunch and dinner. Today, I was waiting for the 20 minutes to pass, then I forgot and didn’t take them until 35 minutes later. Is this going to hurt my progress?

    • admin on June 15, 2013 at 10:40 pm

      no you will be okay just try to be consistent in 24 hours with your dosing

  44. admin on July 8, 2013 at 8:23 pm

    Come join the support group we are there 24/7 to help you Stalls are normal part of this process but we have many tips to make sure there are no errors occurring stalling you

  45. Heather on August 31, 2013 at 12:20 pm

    Hi, I haven’t started the diet but I’m very interested (doing my research). I have weight that hasn’t left me since I was a kid and because of the weight I have back problems. I was wondering, if I’m taking pain medication will that stall or cause me to gain any weight?

    • admin on September 1, 2013 at 10:53 pm

      Heather- many take pain medications for different reasons on protocol. It may cause slowing from time to time but overall the results are close to the same even if on daily use.

  46. admin on September 10, 2013 at 11:19 pm

    Cherelle- email and I will look everything over for you

  47. Kelly on October 17, 2013 at 2:58 pm

    Hi..I am receiving my drops in the next few days and have been reading the posts. Im a bit confused…how do I weigh my veggies..and how much are we allowed? What is the caloric count? I understand that we are allowed 100 grams of protein 3x a day…2 fruit snacks a day..etc. Any help would be GREATLY appreciated! Thanks!

  48. SaishaK on October 28, 2013 at 12:08 pm

    Hi I had a total of 80poundsi wanted to lose after actually weighin myself is when I realized I needed to loose 100 pounds….I felt like I had nothing to lose and the diet seemed a lot more difficult then I’m used to but I went for it……I’m on day 26 and I’ve lost 31pounds so far no lie and its the best routine diet I’ve ever been on…..and I will continue until I reach my goal… guys it works

  49. admin on November 14, 2013 at 11:10 am

    Amy — email me at and will help you get started and pick the best plan for you. ♥

  50. Audrey on November 23, 2013 at 4:12 pm

    Hello. I”m starting the diet after Thanksgiving. I love crab and lobster, but I like them with lemon and butter. Are there any substitutes I can use for butter, ketchup and salad dressings that I can use on the diet? Also can I use imitation crab meat?


    • admin on November 24, 2013 at 5:40 pm

      I would avoid imitation meats on protocol. You can make your own dressings there is a whole category for them under recipes top left of the blog. Butter I am afraid is out until after phase 2. Come join the support group

  51. Melissia on January 26, 2014 at 5:32 pm

    I was curious why this page says take 20 drops and the meal site says 10. I’m 200lbs because I had a baby 3 months ago and I have done this diet before and was just below 140. I plan to get back to that in the next 6 months. This really works when I was using 10 drops before meals… Does using 20 makes difference or is it something that depends on the person?
    Thank you

    • Melissia on January 26, 2014 at 5:35 pm

      I understand, 10drops 6x a day or 20 3x a day. Which is most common or best?

      • admin on January 26, 2014 at 7:34 pm

        most common is 1/2 dropper 3-4x a day which is equal to 20, but some like to break it up throughout the day while others double up and do twice a day. It really depends on your schedule. I did twice a day dosing years ago. Most however do the 3-4x a day

    • admin on January 26, 2014 at 7:36 pm

      you only do 10 if you are new to the hormone and need to let your body adjust. Loading dose 10 3-4x a day and once on low calorie day you increase it to 1/2 dropper which is 20 drops. This is where the dropper fills to.

  52. Jojo on February 23, 2014 at 6:11 am

    When coming off the drops in phase 2 how many days do you stay at the 500 calories is it 2 or 3 days?

    • admin on February 23, 2014 at 9:12 pm

      72 hours after last dose

  53. Cathy Black on March 11, 2014 at 9:23 am

    On this example it shows for breakfast you take the drops before you eat. The rest of the example shows the drops after the meals. Does it matter if it is before or after?

    • admin on March 11, 2014 at 9:39 am

      does not matter.. you can take them either or just make it consistent daily- as much as you can

  54. ditta on May 13, 2014 at 9:20 am

    Can I blend my food in a vitamix? like one banana and lots of kale and cabbage with maybe coconut water?

    • admin on May 14, 2014 at 2:31 pm

      Banana, Kale and Coconut water are not on phase 2 protocol- but in theory yes you can blend any phase 2 approved foods

  55. Inna R on July 17, 2014 at 2:00 pm

    I am new to this diet and I have a question. It says that you can have only 1 lemon a day, I usually juice 2 lemons for my 48oz water. That’s how I drink my water through out the day. Is it ok or not?

    Thank you

    • admin on July 17, 2014 at 7:04 pm

      Cut up one lemon into smaller slices and spread it out throughout the day- you need to have at least 2 liters of liquid per day and the juice of one lemon for protocol.

  56. jules on July 19, 2014 at 11:30 am

    Can tomatoes be counted as a fruit and a vegetable.

    • admin on July 20, 2014 at 2:25 pm

      technically yes. Tomatoes are a fruit and their carb count definitely puts it into a fruit category. Many chose to use this as a fruit over a vegetable for this reason

  57. Colette on August 5, 2014 at 4:01 pm

    I’m having problems trying to get to my 500 calories each day. I do not eat any fruit or Melba. Can you suggest how much veggies I can add in and how many different kinds of veggies I can have in one day. I am one that cannot mix veggies or I gain weight. Any suggestions? Thank you!

    • admin on August 6, 2014 at 11:02 am

      You can add in as many as needed- veggies as snacks in between meals times is fine. If you need specific menu help email me and we can work on it together

  58. Cindy on October 30, 2014 at 2:23 pm

    I remember there was a list with the approximate calories for protein, etc. Would you send me the link please?

    • admin on October 31, 2014 at 9:43 am

      With the fat removed many online calorie counters may have in accurate calories.. This chart is a good one to add custom foods that you continue to eat when on phase 2.

      Fish (avg 98 calories)

      Cod (3.5 oz) – 83 calories
      Crab Meat (3.5 oz) – 100 calories
      Flounder (3.5 oz) – 90 calories
      Haddock (3.5 oz) – 88 calories
      Halibut (3.5 oz) – 110 calories
      Lobster (3.5 oz) – 98 calories
      Red Snapper (3.5 oz) – 110 calories
      Shrimp (3.5 oz) – 110 calories
      Tilapia (3.5 oz) – 94 calories

      Additional white fish are listed at the bottom of the page.

      Very Lean Beef (avg 152 calories)

      93/7 Lean Ground Beef (3.5 oz) – 150 calories
      Cube Steak (3.5 oz) – 160 calories
      Sirloin Tip Side Steaks (3.5 oz) – 130 calories
      Top Round Steak (3.5 oz) – 166 calories
      Tri-Tip Steak (3.5 oz) – 154 calories
      Bison (3.5 oz)-175 calories
      Great Range Brand Bison Steak Medallions-105.9 cal, 1.5g Fat, .59g Sat Fat, chol 38.2mg, sod 44.1mg, protein 21.8g;
      Nature’s Rancher Ground Buffalo-166.3 cal, 9.5g Fat, 3.5 Sat Fat, chol 52.5mg, sodium52.5mg, protein 20.1.


      Chicken Breast (3.5 oz) – 87 calories

      Veal (avg 114 calories)

      Veal, sirloin (3.5 oz) – 110 calories
      Veal, loin chop (3.5 oz) – 117 calories

      Vegetables (avg 18.8 cal)

      Asparagus (3.5 oz) – 20 calories
      Asparagus (2″ tip) – 1 calories
      Asparagus (small spear) – 2 calories
      Asparagus (medium spear) – 3 calories
      Asparagus (large spear) – 4 calories

      Celery (3.5 oz) – 15 cal
      Celery (medium stalk) – 6 calories

      Cabbage (3.5 oz) – 24 calories
      Cabbage (1 cup shredded) – 17 calories

      Cucumber (3.5 oz) – 12 calories
      Cucumber (small) – 19 calories
      Cucumber (medium) – 24 calories
      Cucumber (large) – 34 calories
      Cucumber (English long) – 60 calories

      Lettuce, all varieties (3.5 oz) – 20 calories
      Lettuce, all varieties (1 cup) – 8 calories
      Lettuce, all varieties (small head) – 32 calories

      Red Radishes (3.5 oz) – 12 calories
      Red Radishes (one medium) – 1 calories

      Spinach, raw (3.5 oz) – 20 calories
      Spinach, raw (1 cup) – 7 calories
      Spinach, frozen (3.5 oz) – 23 calories
      Spinach, frozen (1 cup) – 41 calories
      Spinach, cooked (3.5 oz) – 31 calories
      Spinach, cooked (1 cup) – 48 calories

      Tomato (3.5 oz) – 20 calories
      Tomato (cherry) – 3 calories
      Tomato (plumb) – 11 calories
      Tomato (small) – 16 calories
      Tomato (medium) – 22 calories
      Tomato (large) – 33 calories

      Onion (small) – 28 calories
      Onion (medium) – 44 calories
      Onion (large) – 60 calories


      Apple (small) – 55 calories
      Apple (medium) – 72 calories
      Apple (large) – 110 calories

      Orange (navel) – 69 calories
      Orange (Florida) – 65 calories
      Orange (California) – 59 calories

      Strawberries, 12 large – 72 calories
      Strawberries, 20 medium – 80 calories
      Strawberries sliced 1 Cup – 53 calories

      Pink Grapefruit (California) – 92 calories
      Pink Grapefruit (Florida) – 74 calories


      Grissini Breadstick (3 g) – 12 calories
      Melba Toast (3 gram) – 12 calories(check for hidden sugars like dextrose and do not use)
      Melba Toast (5 gram) – 20 calories

  59. LoriL on December 26, 2014 at 5:17 pm

    I just recalculated my drops for the day and went significantly over 96 drops. Is this something I should be worried about?

    • admin on December 28, 2014 at 6:25 pm

      no just lower them in range. the side effect of dose being too high is a little hunger

  60. Helena on April 6, 2015 at 2:07 pm

    I’m in a country where lemon is hardly available. Would it be ok to substitute lime?

    • admin on April 6, 2015 at 5:15 pm

      I would just leave it out. Lemon is optional

  61. Amna Shafaat on April 6, 2015 at 11:37 pm

    Hi Shawna,

    I will be starting my protocol right after my periods but so far i am gathering as much as info i can. I am a hypo-thyroid mom with two boys and i weigh 86 kg. My goal is 60 Kg. So i have
    approx. 26 kg to loose.

    I need a sample diet and meds schedule if you can help.How should i start my day with my meds and drops.

    These are the meds advised by my doc:

    Breakfast Time Medication:
    Eltroxin 50 mcg – 2 Tablets (Half hour before breakfast)
    Neodipar (metformin oral anti diabetic) 500 mg – 1 Tablet (Half hour after breakfast)
    Aldactone-A (Spironolactone BP) 50 mg 1 Tablet (Half hour after breakfast)

    Dinner Time Medication :
    Neodipar (metformin oral anti diabetic) 500 mg – 1 Tablet (Half hour after dinner)
    Zyrtec Anti Allergy Tablet after meal

    Kindly assist me with the above mentioned.

  62. Paulin on May 20, 2015 at 8:40 am

    Phase 2. Can I eat tuna?

    • admin on May 20, 2015 at 12:37 pm

      Tuna is not on phase 2 protocol. You can add it back in during phase 3

  63. John on May 25, 2015 at 2:43 pm


    I have been on Phase 2 for just over two weeks and have had good results. I find I am drinking a lot more coffee than I ever have to keep up my energy. I am a bit worried about consuming too much of it. I have heard of the great health benefits of substituting “bone broth” for coffee, but didn’t see any reference to any soups or broths on the site. Please let me know you thoughts.

    • admin on May 25, 2015 at 5:37 pm

      you can use broth on p2 and homemade bone broth would be okay as well. MCT oil some use for energy along with b complex

  64. Donna on July 28, 2015 at 10:11 pm

    I usually use injections, however I want to try the drops. How many days will 1 bottle yield? I’m looking to do a 40 day round.

    Thank you,

    • admin on July 30, 2015 at 8:06 am

      you will need two bottles for a 40 day round.

  65. Tonya on October 13, 2015 at 2:38 pm

    I hear where people are on the 2nd, 3rd and even 4th round of the 2nd phase. What are the numbers??? At the end of the 40 days do you do 2 days of loading again and then start another 40 days??? Thank you in advance for your help,

  66. cynthia on October 31, 2015 at 11:29 am

    I am starting but take prempo can I do that

    • admin on November 2, 2015 at 7:04 am

      yes it is fine to continue your meds

  67. Jennifer on December 4, 2015 at 6:52 am

    Hi Shawna,
    My name is Jennifer. I’m 5’5 229 lbs. I carry my weight pretty evenly distributed. I am very active through out the day. I am bummed that I just found you now and not prior to purchasing the drops I am currently using. I purchased my drops from GNC based on a recommendation from a friend that has had success with them. I’m been on phase 2 for a week as of today! I’ve lost just over 4 lbs. , however, I thought I’d loose quicker. I’ve been following protocol based on a few suggestions but now after finding you, I’m wondering if I’ve been doing it correctly. I use the dosage on the dropper which is I believe 1ml 2xs a day. I cannot stand the take so I have to wash it down with a drink. I thought that ChrystalLite would be safe on the site because it is zero calorie. Is this false? I wonder if that is slowing me down. I also have been using a smige of cream in my coffee based on the milk rule. Is this also files? Could that be sabotaging my weightless as well? I saw your recipients for cho delights and am curious why the nuts ad coconut oil are safe for all phases? I thought we couldn’t use any oil?

    I’d love to have some help from you. Since I’ve already purchased the GNC drops I’d like continue those. Do you know anything about them and if I’m using them properly? Help.. I want to get this right because I’ve made the commitment… But I’m hungry and think I should be losing more! Thanks so much. Jenn

  68. brenda on May 8, 2016 at 10:56 am

    do you measure the spinich before cooking or after

    • admin on May 8, 2016 at 11:31 am

      measure raw.. you can eat a lot of spinach at 7 calories per cup

  69. Nereyda Segura on July 19, 2016 at 10:50 am


    I need a sample diet and meds schedule if you can help.How should i start my day with my meds and drops. this is my 2 day

  70. admin on September 22, 2016 at 12:27 pm


  71. Frances Jones on February 4, 2017 at 10:40 am

    I’m confused. Do we take the drops before breakfast & Lunch? And then after dinner? Thank u so glad you’re here to help. ??

    • admin on February 4, 2017 at 11:42 am

      you can do either.. It does not matter when just set a schedule. Typically 4-6 hours apart. It does not have to correlate with meal times

  72. Natascha Chevalier on April 5, 2017 at 6:31 pm

    Help my first time I’m emotional cracking up. Need direction. My name is Natascha Chevalier

    • admin on April 6, 2017 at 4:21 am

      sent you an email

  73. Meghan McMurtry on July 4, 2017 at 10:16 am

    I just purchased the drops. I am reading through everything and I am a little confused on the phases, can someone help me break down each phase? Thank you!

  74. SF on September 15, 2017 at 1:09 pm

    Can you drink Kombucha on this diet if you stay under the 500 calories each day?

    • admin on September 15, 2017 at 8:23 pm

      not recommended on p2

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