Dr. Perricone Salmon Diet

BREAKFAST
If you are a traditionalist, the egg white or oatmeal breakfasts will fit into your routine. If time is short in the morning, these items can be picked up at the local coffee shop instead of the usual latte and bagel. If you tend to wake up hungry; the fish breakfast will be wonderfully satisfying. If eating is too much effort in the morning, a cool cup of yogurt will give you much needed protein and you don't even have to chew.

1. Egg white omelet (made with 3 egg whites), 1 serving of fruit
2. 1/2 cup unflavored oatmeal with skim milk, egg white omelet/ 1 serving of fruit
3. Fresh fish, preferably broiled or poached/serving of fruit
4. Non-fat unflavored yogurt fruit salad of melons, berries, apples, pears, 1 teaspoon slivered almonds

LUNCH
Lunches are designed to meet nutritional needs with easily obtainable foods. Don't use commercial salad dressings. Sprinkle the salads with 1-2 teaspoons of extra virgin olive oil and a squeeze of fresh lemon juice. Make sure you get at least 4 ounces of protein at lunch. You can substitute 1/4-cup bean salad or 2 scant tablespoons of bean dip for the fruit.

Lunch Menus:

1. Small can of tuna fish, sliced tomatoes and cucumbers (top with chopped onions if you wish)(serving of fresh fruit from approved list)
2. Steamed vegetables and shrimp, chicken or tofu (season with Chinese mustard or low sodium soy sauce/ 1 serving of fruit.)
3. Smoked or grilled salmon (can use canned salmon, just drain off liquid they way you do with tuna) or sliced fresh turkey on a bed of lettuce, tomatoes, cucumbers, sliced radish, green pepper/ 1 serving of fruit
4. Grilled chicken breast/tossed green salad/1 serving of fruit
5. Grilled or poached shrimp make sure you eat at least six shrimp over a green salad, 1 serving of fruit
6. 1/4 roast chicken (do not eat skin), green salad, 1 serving of fruit
7. Broiled salmon/green salad/1 serving of fruit
8. Turkey burger/ green salad or sliced tomatoes and lettuce/serving of fruit
9. Small can of salmon/green salad/1 serving of fruit
10. Small can of sardines in olive oil/green salad/1 serving of fruit

DINNER

You should be eating fish at least 10 times a week, which works out to at least one fish meal each day. To meet these goals, plan out what you are going to eat. Think about the demands of the upcoming day, and analyse what foods will be available for you. For example if you know that you are going to be in meetings all day, try to start off with a good supply of protein. If you're going out with friends steer them to a restaurant where you can get fish and a fresh salad rather than pizza or burgers and fries. The dinner menus that follow can be easily found in restaurants or made at home. If you like to cook, indulge your creativity with fresh fish and approved vegetables and seasonings. If you consider heating up a Lean Cuisine in a microwave cooking, you can find appropriate foods in restaurants and take out stores. If you haven't had two servings of fruit that day, finish the meal with melon or berries.

Dr. Perricone recommends a daily salad that consists of lettuce, tomatoes, and cucumbers. To vary flavor each meal he advises adding on raw sliced mushrooms, green pepper strips, sliced radishes, and/or slivered celery. Toss salad with 1-2 teaspoons of olive oil and a few drops of fresh lemon juice to taste. Use black pepper and fresh herbs, but don't add salt. Keep in mind that these menus are just suggestions. You can mix and match any of the protein and vegetable choices as long as they are on the list of approved food items. Your chicken, fish and vegetables should be roasted, broiled, grilled, steamed or poached rather than fried or sautéed.

1. Broiled Salmon/asparagus/salad
2. Teriyaki salmon/snow peas/salad
3. Mussels in white sauce/spinach/salad
4. Clams in red sauce (no pasta)/escarole/salad
5. Sautéed scallops with garlic and parsley/zucchini/salad
6. Pan roasted salmon/cauliflower/salad
7. Egg white omelet with smoked salmon/sliced tomatoes/salad
8. Roast fresh turkey/Brussels sprouts/salad
9. Baked chicken/green beans/salad
10. Broiled chicken/asparagus/salad
11. Broiled swordfish/broccoli/salad
12. Shrimp cocktail/broccoli rabe/salad
13. Broiled filet of sole/green beans/salad

SNACKS

Don't get too hungry. Use these snacks to feel energetic and fulfilled.

Remember- each snack needs to contain the same components as a full meal-- lean protein, carbohydrates in the form of fruits or vegetables and essential fatty acids from olive oil or nuts.

1. 1-tablespoon whole almonds or Macadamia nuts, one small apple, sliced low fat ham
2. 6 black and green olives/celery sticks/ 2 slices smoked turkey
3. A grilled or poached shrimp/1 1/4-cup cantaloupe/1 tablespoon macadamia nuts
4. 1 small pear, 2 slices turkey breast/1 tablespoon slivered almonds
5. Raw veggies (green pepper strips, cherry tomatoes. sliced cucumbers)/ 2 tablespoons bean dip

Reproduced from the NV Perricone Website.

IMPORTANT DISCLAIMER: The nutritional and diet suggestions on this page are not endorsed by FineSalmon, but are excerpts reproduced from Dr NV Perricone's official website and book "The Wrinkle Cure". Users of this site should always consult with their doctors or dieticians before following any diet or taking any supplement recommended on this page. FineSalmon cannot be held responsible for any decisions taken, based on information obtained from this page.