Scarsdale Diet Plan for Weight Loss (7-Day Printable)

The Scarsdale diet is a popular diet that was first introduced in the 1970s, by Dr. Herman Tarnower, in the book “The Complete Scarsdale Medical Diet.” In the book, followers of the diet are recommended to stick to the Scarsdale mealplan for between 7 and 14 days. But what is the Scarsdale diet, how does it work, and how effective is it?

What is The Scarsdale Diet and Should You Follow This Plan?

Let’s start by reminding you that your health comes first and that you should not start any diet without consulting a nutritionist or physician. You don’t need to spend weeks to lose weight on the Scarsdale Diet. By following only a 14-day program, many people can meet their weight loss goals. The purpose of the 43 percent protein, 22 percent fat and 35 percent carbohydrate amounts determined in the Scarsdale diet plan is to keep the amount of calories from not exceeding 1000 per day, while still keeping you full. This facilitates weight loss in the most effective way possible.

Low calories and carbohydrates in the Scarsdale Diet plan can cause fluid loss as well as thinning of fat tissue. Therefore, continuous application is not recommended. However, after completing the diet in 14 days, you can take a break for 14 days and start again. While doing this diet, at least 2 kilometers of walking a day and preferably regular exercise should be done.

For this reason, cardiovascular patients are definitely not recommended to follow this diet due to the high protein, which can lead to higher cholesterol. Although the protein ratio is high, it is not rich in calcium due to the absence of milk and dairy products in this diet, and problems may arise due to the lack of variety of recommended food and beverages.

Who is the Scarsdale Diet Not Suitable For?

  • Postmenopausal women
  • Adults over the age of 50
  • Those with kidney or liver disease
  • Pregnant women
  • Alcohol addicts

Scarsdale Diet Plan

You can apply this program for 7 to 14 days. You can use greens, salt, pepper, lemon, vinegar, Worcestershire sauce, soy sauce, mustard or ketchup in food.

Day 1

Scarsdale diet plan

Scarsdale diet plan – 1st day meal plan

Breakfast: Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.

Lunch: 1 tomato (sliced, grilled or steamed) with coffee or tea.

Dinner: A slice of protein bread, unlimited seasonal salad. Grilled fish or shellfish with a grapefruit.

Day 2

Scarsdale diet plan

Scarsdale diet plan – 2nd day meal plan

Breakfast: Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.

Lunch: Seasonal Fruit salad.

Dinner: Grilled hamburger, unlimited tomatoes and celery, cucumber or Brussels sprouts.

Day 3

Scarsdale diet plan

Scarsdale diet plan – 3rd day meal plan

Breakfast: Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.

Lunch: Tuna fish salad and salad prepared with plenty of seasonal vegetables.

Dinner: Lean steak prepared on lean grill and green salad prepared with unlimited seasonal vegetables.

Day 4

Scarsdale diet plan

Scarsdale diet plan – 4th day meal plan

Breakfast: Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.

Lunch: Two eggs cooked to your will, cheese, beans and tomato, a slice of whole wheat bread, tea or coffee of your choice.

Dinner: Grilled meat, unlimited green beans, spinach or green peppers, a slice of whole wheat bread.

Day 5

Scarsdale diet plan

Scarsdale diet plan – 5th day meal plan

Breakfast: Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.

Lunch: Various slices of fatty cheese, spinach, a slice of whole wheat bread, tea or coffee according to your preference

Dinner: Unlimited seasonal salad with grilled fish or shellfish, a slice of whole wheat bread.

Day 6

Scarsdale diet plan

Scarsdale diet plan – 6th day meal plan

Breakfast: Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.

Lunch: Fruit salad prepared with seasonal fruits.

Dinner: Roast turkey or chicken according to your choice (grilled will be better). Unlimited seasonal salad, your choice of coffee or tea, a grapefruit.

Day 7

Scarsdale diet plan

Scarsdale diet plan – 7th day meal plan

Breakfast: Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.

Lunch: Cold or hot chicken or turkey, tomatoes, carrots, cooked cabbage, broccoli or cauliflower, a grapefruit or a slice of melon.

Dinner: Grilled steak prepared on the grill with lettuce, cucumber, celery and tomato.

Printable (PDF) Scarsdale Diet Plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastOptionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.Optionally coffee or tea. Half a grapefruit and a slice of whole wheat bread.
Lunch1 tomato (sliced, grilled or steamed) with coffee or tea.Seasonal Fruit salad.Tuna fish salad and salad prepared with plenty of seasonal vegetables.Two eggs cooked to your will, cheese, beans and tomato, a slice of whole wheat bread, tea or coffee of your choice.Various slices of fatty cheese, spinach, a slice of whole wheat bread, tea or coffee according to your preferenceFruit salad prepared with seasonal fruits.Cold or hot chicken or turkey, tomatoes, carrots, cooked cabbage, broccoli or cauliflower, a grapefruit or a slice of melon.
DinnerA slice of protein bread, unlimited seasonal salad. Grilled fish or shellfish with a grapefruit.Grilled hamburger, unlimited tomatoes and celery, cucumber or Brussels sprouts.Lean steak prepared on lean grill and green salad prepared with unlimited seasonal vegetables.Grilled meat, unlimited green beans, spinach or green peppers, a slice of whole wheat bread.Unlimited seasonal salad with grilled fish or shellfish, a slice of whole wheat bread.Roast turkey or chicken according to your choice (grilled will be better). Unlimited seasonal salad, your choice of coffee or tea, a grapefruit.Grilled steak prepared on the grill with lettuce, cucumber, celery and tomato.

See Also:

One Meal a Day Weight Loss Diet (OMAD Diet)