PLEASE NOTE - THIS DOES NOT CONSTITUTE MEDICAL ADVISE. BEFORE STARTING ANY NEW DIET OR EXERCISE PROGRAM, YOU SHOULD CHECK WITH YOUR PERSONAL PHYSICIAN. THIS PLAN IS NOT RECOMMENDED FOR PATIENTS WHO HAVE HAD RESECTION OF PART OF THEIR COLON, PATIENTS WHO HAVE HAD URETERAL DIVERSION PROCEDURES, OR PATIENTS WITH IMPAIRED KIDNEY FUNCTION.
For more information see: www.ricedietprogram.com
I have been asked by a few people about my new eating plan. So, I am going to share the basics with you - take it or leave it - it doesn't matter to me!
The Rice Diet plan allows for whole-grain starches, low-sodium beans, fruits, vegetables, nonfat "dairy" and very lean protein sources. "Eating a diet high in fiber from whole grains, fruits, and vegetables will keep you feeling full and satisfied," says co-author Kitty Rosati.
Portions will be discussed AFTER the phases - you will be eating simple, fresh whole foods!
The Rice Diet Solution plan has three phases:
Breakfast: 2 starches and 2 fruits
Lunch: 2 starches and 2 fruits
Dinner: 2 starches and 2 fruits
Days 2-7: Lacto Vegetarian Rice Diet
Breakfast: 1 starch, 1 fruit, 1 nonfat "dairy"
Lunch: 3 starches, 3 vegetables, 1 fruit
Dinner: 3 starches, 3 vegetables, 1 fruit
The overall goal of Phase 1 is to detox your body's system of excess water weight, excess sodium, and allergic-like symptoms.
Phase 2 -- may last as long as needed (until you receive the results you desire)
Day 1: Basic Rice Diet (see Phase 1)
Days 2-6: Lacto Vegetarian Rice Diet (see Phase 1)
Day 7: Vegetarian Plus Rice Diet
Breakfast: 2 starches, 1 fruit
Lunch: 3 starches, 3 vegetables, 1 fruit
Dinner: 3 starches, 3 protein (or 2 dairy), 3 vegetables, 1 fruit
The length of Phase 2 depends on how much weight you want to lose or health goal you have Once you have reached wither your weight goal or health goal, you are ready for Phase 3.
If you find you miss having a snack during the day - you may save your fruit and have it as a mid-afternoon snack.
Phase 3 -- Maintenance. Same as phase 2, adding about 200 more calories per week, until you stop losing weight.
4 days: Lacto Vegetarian Rice Diet
2 days: Vegetarian Plus Rice Diet
1 starch = 1/3 cup cooked rice (brown, wild, black, etc.) or beans, 1/2 cup starchy vegetable, 1 slice whole grain bread, 1/2 cup grain cereal, 1/2 cup whole grain pasta, 3/4 cup split pea soup
1 fruit = 1 medium size fruit, 1 cup grapes, 1 cup cut fruit, 3 prunes, 1/2 banana, 2 Tbsp raisins or dried cherries, 1 Tbsp all fruit jam, 2 clementines
1 non-fat "dairy" = 1 cup soy, grain, nut or cow's milk, 1 cup yogurt, 1/2 cup dry curd cottage cheese, 1/4 cup grated parmesan cheese
1 vegetable = 1/2 cup cooked (steamed, roasted), 1 cup raw, 1/2 cup tomato sauce
1 protein = 1 ounce cooked/canned fish, 1/4 cup cooked beans, 1 oz cooked chicken breast, 1 cooked egg or 3 egg whites
Condiments: No-salt added seasoning and herbs
Sweeteners: 1tsp REAL maple syrup OR honey per day.
Sample Meals (*Recipe below)
Breakfast: 2 starches = 1 cup cooked oatmeal, oat bran, or steel-cut oats & 2 fruits = 1 peach + 2 Tbsp raisins
Lunch: 2 starches = 2/3 cup cooked brown rice & 2 fruits = 1 cup pineapple chunks + 1 cup grapes
Dinner: 2 starches = 1/2 cup corn + 1/2 cup potatoes & 2 fruits = 1 cup mixed berries + 1 cup melon
Breakfast: 1 starch = 1/2 cup grain cereal OR 1 slice toast & 1 non-fat "dairy" = 1 cup yogurt & 1 fruit = medium apple
Lunch: 3 starches = 1 cup rice and/or beans OR 1 1/2 cups any cooked grain, pasta or starchy vegetable & 3 vegetables = 3 cups raw vegetable salad OR 1 1/2 cups cooked broccoli & 1 fruit = 1 cup fruit salad
Dinner: 3 starches = 1 cup rice and/or beans OR 1 1/2 cups any cooked grain, pasta or starchy vegetable & 3 vegetables = 3 cups raw OR 1 1/2 cups cooked cabbage & 1 fruit = 1 cup berries
Breakfast: 2 starches = 1 cup cooked oatmeal & 2 fruits = 1 melon + 2 Tbsp raisins
Lunch: 2 starches = 2/3 cup cooked brown rice & 2 fruits = 1 cup pineapple chunks + 1 cup melon
Dinner: 2 starches = 1/2 cup pasta + 1/2 cup potatoes & 2 fruits = 2 Tbsp mixed berries + 1 cup grapes
Breakfast: 1 starch = 1/2 cup grain cereal OR 1 slice toast & 1 non-fat "dairy" = 1 cup soy milk & 1 fruit = 1 cup fresh berries OR 2 Tbsp dried cherries OR 1 Tbsp all-fruit jam
Lunch: 3 starches = 1 cup rice and/or beans OR 1 1/2 cups any cooked grain, pasta or starchy vegetable & 3 vegetables 1 fruit = 1/2 cup Tomato Sauce + 2 1/2 Spinach and Mandarin Salad* w/ 2Tbsp Balsamic Dressing*
Dinner: 3 starches = 2/3 cup rice + 3/4 cup Split Pea Soup* & 3 vegetables = 1 cup steamed broccoli + 1 cup Cucumber and Red Pepper Salad* & 1 fruit = 1 cup melon
Breakfast: 2 starches = 1 cup cooked steel-cut oats (with cinnamon) & 1 fruit = 1 cup fresh melon
Lunch: 3 starches = 1 cup Black Pearl rice OR 1 cup Black Beans n' Garlic* & 3 vegetables = 1 cup Creamed Spinach* + Baby Greens w/ Roasted Bell Peppers* & 1 fruit = 1 cup frozen grapes
Dinner: 3 protein = Crispy Flounder* & 3 starches = 1/2 cup Southern Corn* + 1/2 cup Garlic Red Skin Potatoes* & 3 vegetables = 1 cup tossed salad with Balsamic Dressing* + 1 cup Bok Choy* + 1/2 cup steamed broccoli & 1 fruit = 1 orange OR 2 clementines
Breakfast: 2 starches = 1 cup cooked steel-cut oats & 2 fruits = 1/2 banana + 2 Tbsp dried cherries
Lunch: 2 starches = 2/3 cup cooked brown basmati rice & 2 fruits = 1 peach + 1 cup blueberries
Dinner: 2 starches = 1/2 cup pasta + 1/2 cup potatoes & 2 fruits = 1 apple + 1 cup frozen grapes
Breakfast: 1 starch = 1/2 cup grain cereal OR 1 slice toast & 1 non-fat "dairy" = 1 cup soy, grain or cow's milk & 1 fruit = 1 peach OR 1 Tbsp all-fruit jam
Lunch: 3 starches = 1 1/2 cups penne pasta & 3 vegetables = 1 cup Basic Tomato Sauce* + 1 cup Garlic Roasted Veggies* & 1 fruit = 1 cup grapes
Dinner: 2 starches + 2 Vegetables = Red Bell Pepper with Orzo Stuffing* & 1startch + 1 vegetable = Taco Salad* & 1 fruit = 1 cup berries
Breakfast: 2 starches = 1 cup cooked steel-cut oats or oat bran & 1 fruit = 1Tbsp raisins + 1/2 cup sliced strawberries
Lunch: 3 1/2 starches = 2/3 cup Black Pearl rice + 1/2 cup Black Beans n' Garlic* & 3 vegetables = 1 cup Broccoli Rapini* + Baby Greens w/ Roasted Bell Peppers* & 1 fruit = 1 pear
Dinner: 3 protein + 1 starch + 1 vegetable = Seafood Gumbo* & 2 vegetables = Asparagus and Spinach Salad* & 1 1/2 starches + 1 fruit = Sweet Potato Pie*
The authors of The Rice Diet Solution note the diet is too low in calcium and vitamin D and suggest a once-daily multivitamin.
*Recipes:
CRISPY FLOUNDER - 6 Servings
6-6oz flounder fillets, 1/4 cup lemon juice, 1 tsp extra virgin olive oil, 1 Toufayan Salt Free Pita-diced, 1/2 cup Roma tomatoes-diced, 1/2 cup onion-diced, 1 tsp garlic-minced, 1 tsp black pepper, 1 tsp fresh basil, 1/2 tsp oregano-freshly chopped, 1/2 tsp cayenne pepper, 1 Tbsp parsley, freshly chopped
Marinate fish in lemon juice mixed with 1/4 cup water. Preheat oven to 350 degrees F. Set fillets in a shallow olive oil coated pan. Combine remaining ingredients (except parsley) to form a type of batter. Lightly pat the batter mixture over the fish. Pour the lemon juice marinade around - NOT ON - the fish. Cover and bake 15-17 minutes. Uncover, switch oven to broil and cook another 1-2 minutes or until top begins to brown. Top with fresh parsley and serve.
Each serving approximately: 179 Calories, 2.9g Fat, 82mg Cholesterol, 33g Protein, 6g Carbohydrates, .5g Fiber, 140mg Sodium
SPLIT PEA SOUP - 15 Servings
4 cups Vegetable Stock-canned or home-made, 1 1/4 cup split peas, 1 1/4 carrots-chopped, 3/4 cup yellow onion-chopped, 1 tsp thyme, 1 tsp basil, 1 tsp black pepper, 2 bay leaves
Boil peas in stock for 1 hour, stirring occasionally. Reduce heat to low-medium, add all other ingredients, cover and cook 45 - 55 minutes, stirring occasionally. Remove bay leaves before serving.
Each serving approximately: 69 Calories, .8g Fat, 0mg Cholesterol, 5g Protein, 12g Carbohydrates, 5g Fiber, 45mg Sodium
SOUTHWESTERN CORN - 8 (1/2 cup) Servings
4 1/2 cups corn (fresh or frozen), 1/4 cup red onion-diced, 1/4 cup red pepper-diced, 1/4 cup green pepper-diced, 1/4 cup yellow pepper-diced, 1 tsp cilantro-freshly chopped, 1 tsp fresh basil-chopped, 1 tsp extra virgin olive oil, 1 tsp paprika or pinch of cayenne pepper
Cook corn and strain. Add remaining ingredients and mix well.
Each serving approximately: 86 Calories, 1g Fat, 0mg Cholesterol, 3g Protein, 20g Carbohydrates, 3g Fiber, 5mg Sodium
RED BELL PEPPER WITH ORZO STUFFING - 4 Servings
3/4 cup orzo-cooked and drained, 1 tsp extra virgin olive oil, 1 cup red onion-diced, 1 Tbsp garlic-minced, 4 red bell peppers-tops removed and inside scraped clean, 8 cherry tomatoes-chopped, 1 1/2 Tbsp tomato puree (no salt added), 1 Tbsp fresh basil-diced, 1 tsp black pepper, 1 tsp oregano, 1 tsp honey
Preheat oven to 350 degrees F. Cook orzo according to directions on package. Saute' onions and garlic in olive oil until lightly browned. Add remaining ingredients and up to 1 1/2 cups water, as needed, to onions and garlic and simmer 4-5 minutes. Mix cooked orzo into mixture, reduce heat to low, continue cooking until most of the moisture is gone. Allow mixture to cool for 5 minutes, stuff peppers and place in 2" deep baking pan. Add a little water to the pan, cover and bake for 35-40 minutes.
Each serving approximately: Calories, g Fat, mg Cholesterol, g Protein, g Carbohydrates, g Fiber, mg Sodium
GARLIC ROASTED VEGGIES - 6 (1/2 cup) Servings
3 cups button mushrooms, 1 red bell pepper-chopped, 1 green bell pepper- chopped, 1 yellow bell pepper-chopped, 1/2 yellow squash-diced, 1/2 zucchini-diced, 1/2 carrot-diced, 1/2 cup yellow onion- diced, 2 tsps garlic-chopped, 1 tsp olive oil, 1/2 tsp dried thyme, 1/2 tsp black pepper
Preheat oven to 375 degrees F. Mix all ingredients in 2" deep roasting pan and bake uncovered for 10 minutes. Stir, cover and bake 15 more minutes. Mix well and serve.
Each serving approximately: 46 Calories, 1g Fat, 0mg Cholesterol, 2g Protein, 9g Carbohydrates, 2g Fiber, 7mg Sodium
CREAMED SPINACH - 9 (1/2 cup) Servings
10 cups spinach (about 3 cups chopped), 2 cups cauliflower, 2 tsps garlic-minced, 2 tsps olive oil, 1/2 cup onion-diced, 1 pinch basil, 1 pinch oregano, 1 pinch black pepper
Chop spinach with a food processor or blender - set aside. Cook cauliflower 5-7 minutes or until very soft and set aside. Saute' garlic in olive oil; add onions and saute' until slightly brown. Add zucchini, herbs, and pepper. Simmer 10 minutes or until zucchini is tender. Place cauliflower and saute'ed mixture in food processor or blender and puree. In the same plan, saute' spinach 3-5 minutes. Add puree, mix well, and serve.
Each serving approximately: 28 Calories, 1g Fat, 0mg Cholesterol, 1g Protein, 4g Carbohydrates, 1g Fiber, 13mg Sodium
BOK CHOY - 7 (1/2 CUP) Servings
1 tsp extra virgin olive oil, 1/2 cup leek-diced, 3oz apple juice, 8 cups bok choy-coarsely chopped, 1/4 cup tomato puree (no salt added).
Heat olive oil in a large frying pan on medium heat. Add leeks and saute' until lightly browned. Add apple juice and simmer 2-3 minutes. Add bok choy, cook another 3-5 minutes; add tomato puree and remove from heat. Stir well, cover and allow to set about 3 minutes before serving.
Each serving approximately: 27 Calories, 1g Fat, 0mg Cholesterol, 1g Protein, 4g Carbohydrates, 1g Fiber, 54mg Sodium
BLACK BEANS AND GARLIC - 9 (1/2 cup) Servings
1 1/2 cups black beans, 1 cup yellow onion-diced, 1 Tbsp garlic-minced, 1/2 tsp black pepper, 1/2 tsp oregano, 1/2 tsp basil, 2 bay leaves
Using 3 parts water to one part beans, soak beans for at least 4 hours, rinsing a few times with fresh water. Soak, and later cook, in a pot at least 4 times the volume of the beans (beans will double in size & water will bubble up approximately 1/3 higher than beans). Strain, rinse and cover beans with 6 cups fresh water. Boil for 5 minutes, reduce heat to medium, and simmer for 45 minutes or until slightly tender. Reduce heat, add remaining ingredients, and simmer for 40 minutes to 1 hour.
Each serving approximately: 117 Calories, .5g Fat, 0mg Cholesterol, 7g Protein, 23g Carbohydrates, 7g Fiber, 3mg Sodium
TACO SALAD - 5 (1/2 cup) Servings
8 corn tortillas (no salt), 4 cups lettuce-shredded, 1 1/2 cups tomato-diced, 1/2 cup yellow onion-diced, 1/4 cup red wine vinegar, 1 1/2 Tbsp fresh cilantro-diced, 1 Tbsp garlic-minced, 1 Tbsp lemon juice, 1 tsp black pepper
Preheat oven to 350 degrees F. Cut tortillas in quarters and bake 5-7 minutes or until crispy. Set aside with lettuce. Mix remaining ingredients in a bowl and refrigerate for at least 45 minutes. To serve: plate lettuce and top with chilled mixture, then edge plate with chips.
Each serving approximately: Calories, g Fat, mg Cholesterol, g Protein, g Carbohydrates, g Fiber, mg Sodium
SPINACH AND MANDARIN ORANGE SALAD - 4 Servings
6 cups Spinach-chopped, 1 1/4 cups canned madarin oranges-drained, 1/4 cup Balsamic Dressing*, 1 pinch black pepper
Plate spinach and sprinkle with oranges. Drizzle with balsamic dressing and serve.
Each serving approximately: 48 Calories, .3g Fat, 0mg Cholesterol, 2g Protein, 11g Carbohydrates, 2g Fiber, 42mg Sodium
BALSAMIC DRESSING - 30 (2 Tbsp) Servings
2 1/2 cups balsamic vinegar, 1 tsp olive oil, 6oz orange juice, 1 Tbsp garlic-chopped, 1 Tbsp basil
Place all ingredients in a blender with 1/2 cup water and puree about 20 seconds.
Each serving approximately: 18 Calories, .2g Fat, 0mg Cholesterol, 0g Protein, 4g Carbohydrates, 0g Fiber, 5mg Sodium
BASIC TOMATO SAUCE - 8 (4oz) Servings
1 carrot-diced, 1 onion-diced, 5 cloves garlic-sliced, 1 Tbsp extra virgin olive oil, 2-8oz cans tomatoes (no salt), 1 cup chopped basil
Saute' carrot, onion, and garlic in olive oil until soft. Crush tomatoes (with hands or in food processor) add to vegetables. Simmer over low heat 30 - 40 minutes. Add basil and serve or store.
Each serving approximately: 42 Calories, 1.8g Fat, 0mg Cholesterol, 1.8g Protein, 6g Carbohydrates, 1g Fiber, 9.9mg Sodium
BABY GREENS WITH ROASTED BELL PEPPERS - 6 servings
1/2 cup red bell peppers-sliced, 1/2 cup green bell peppers-sliced, 1/2 cup yellow bell peppers-sliced, 1/2 cup yellow onion-sliced, 1 tsp extra virgin olive oil, 1 Tbsp garlic-minced, 1 tsp black pepper, 1 tsp oregano, 1/4 cup balsamic vinegar, 8 cups mixed greens
Preheat oven to 350 degrees F. Lightly toss peppers, onions, olive oil, garlic, and spices. Spread in a 2" deep baking pan. Cover and bake 20 minutes. Pour mixture into a bowl, add vinegar and toss. Refrigerate at least 45 minutes to allow flavors to combine. To serve: plate mixed greens and top with chilled mixture.
Each serving approximately: 36 Calories, 1g Fat, 0mg Cholesterol, 1g Protein, 7g Carbohydrates, 1g Fiber, 4mg Sodium
SEAFOOD GUMBO - 6 servings
1/4 cup lemon juice, 6oz grouper-cleaned and quartered, 6oz flounder-cleaned and quartered, 6oz salmon-cleaned and quartered, 1tsp extra virgin olive oil, 2 tsp garlic-minced, 1 cup onion-diced, 1 whole potato-skinned and cubed, 1/2 cup corn, 1/2 cup peas, 1/4 cup tomato puree (no salt added), 1/4 cup yellow squash-cubed, 1/4 cup zucchini-cubed, 1 Tbsp honey, 1 pinch black pepper, 1 pinch oregano, 1 pinch fresh basil, 1 pinch gumbo file'
Marinate fish in lemon juice. In a pot, saute' garlic and onion in olive oil until lightly browned. Add 3 cups of water, increase heat to medium, add vegetables and spices, cover, and simmer 3-4 minutes. Stir in fish, add more water if necessary, increase heat, and bring to a light boil. Boil 2-3 minutes, reduce heat to medium-low, cover, cook 5-6 minutes or until fish flakes easily with fork.
Each serving approximately: 192 Calories, 4.9g Fat, 41mg Cholesterol, 18g Protein, 19g Carbohydrates, 2g Fiber, 62mg Sodium
ASPARAGUS-SPINACH SALAD - 4 (1/2 cup) servings
20 asparagus spears, boiled and cooled-cut in 2" pieces, 1/4 cup red onion-cubed, 1/4 cup tomatoes-cubed, 1/4 cup cucumber-cubed, 1/4 cup white vinegar, 1 tsp garlic-minced, 1 tsp fresh basil, 1 tsp extra virgin olive oil, 1 tsp oregano, 1/2 tsp black pepper, 4 cups spinach-chopped
Combine everything EXCEPT the spinach in a bowl, refrigerate at least 45 minutes. To serve: plate spinach and top with chilled mixture.
Each serving approximately: 52 Calories, 2g Fat, 0mg Cholesterol, 3g Protein, 8g Carbohydrates, 3g Fiber, 34mg Sodium
SWEET POTATO PIE - 6 servings
4 sweet potatoes, 1 banana, 1/2 cup prunes-chopped, 1/2 cup pineapple-chopped, 1 tsp cinnamon, 2 Tbsps flaxseed-ground (coffee mill or blender), 1 tsp vanilla extract
Preheat oven to 450 degrees F. Bake sweet potatoes for 45 to 55 minutes, allow to cool, peel. Mash sweet potatoes and banana in a mixing bowl. Wisk in prunes, pineapple, cinnamon, ground flaxseed, and vanilla extract. Mixture will be a creamy texture. Spread mixture in an 8x8" pan and bake 25 minutes.
Each serving approximately: 174 Calories, 4.6g Fat, 0mg Cholesterol, 2g Protein, 34g Carbohydrates, 4g Fiber, 31mg Sodium
