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Phase 2 Diet Menu

135 Comments

 

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.

Breakfast:
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.

Lunch:
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

Snack:
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.

Comments

  1. Hello,
    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.

    Reply

    • 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.

      Reply

      • 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!

        Reply

  2. 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

    Reply

  3. 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

    Reply

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

    Reply

  9. 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.

    Reply

    • 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.

      Reply

  15. 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! 
    LV

    Reply

  18. 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!

    Reply

  19. 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? 

    Reply

  20. 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!

    Reply

  21. 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

    Reply

  22. 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?  

    Thanks

    Reply

  23. 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.

    Reply

  26. 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?

    Reply

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

    Reply

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

    Reply

  30. 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!
    s

    Reply

  33. 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?

    Reply

    • 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

      Reply

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

    Reply

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

    Reply

    • Tina

      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! 🙂

      **

      *Breakfast:*
      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.

      Reply

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

    Reply

    • 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

      Reply

  43. 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?

    Reply

  45. 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?

    Reply

    • 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.

      Reply

  47. 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!

    Reply

  48. 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…..you guys it works

    Reply

  50. 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?

    Thanks
    Audrey

    Reply

  51. 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

    Reply

      • 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

        Reply

    • 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.

      Reply

  53. 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?

    Reply

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

    Reply

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

      Reply

  55. 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

    Reply

    • 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.

      Reply

    • 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

      Reply

  57. 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!

    Reply

    • 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

      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

      Fruit

      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

      Bread

      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

      Reply

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

    Reply

  61. 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.

    Reply

  63. Hello,

    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.

    Reply

    • 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

      Reply

  64. 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,

    Reply

  65. 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,

    Reply

  67. 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

    Reply

  69. Hi,

    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

    Reply

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

    Reply

    • 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

      Reply

  73. 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!

    Reply

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