Scarsdale Diet Plan – Lose 20 Pounds In Just 14 Days

This weekly menu plan of scarsdale diet will help you make the first sentence about the diet, that should not exceed 14 days.

scarsdale diet plan

The Scardale diet menu was born as a basic eating plan for weight loss. It is a low-calorie diet created by Dr. Herman Tarnower.

Tarnower was a heart specialist and initially designed this diet for patients who had some kind of heart condition. However, over time, he understood that other people could use it and that those who did so not only lost weight but also greatly improved their health problems.

Generally, the scarsdale diet consists of distributing nutrients in the following proportions: 31.5% carbohydrates, 43% protein and 22.5% fat. The goal is not to consume more than 1,000 calories per day. The results of this diet are promising, since you can lose up to 20 pounds in 14 days.

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Scarsdale Diet

The Scardale diet menu is planned for a period of 14 days. The ideal is not to add anything to it, and of course not to take away any food.

This diet plan is designed to change eating habits, and for this reason it is important to have some discipline and enjoy these new foods. If at any time you feel the need to snack, the ideal is to eat raw carrots or celery.

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Daily breakfast

Breakfast must be served every day:

½ grapefruit
1 slice of protein bread
Coffee/tea without sugar or milk


Lunch: Mixed lean meats (chicken, turkey, ect…) sliced tomatoes. Coffee, tea or some diet soda
Dinner: Lean fish or seafood. Mixed salad with seasonal vegetables. A slice of protein bread. A grapefruit, coffee or tea.


Lunch: Fruit salad (as much as you want). Coffee or tea;
Dinner: 2 grilled lean meat burgers. Tomatoes, lettuce, celery and cucumbers. Coffee or tea.


Lunch: Tuna or salmon salad seasoned with lemon and vinegar. Grapefruit or melon. Coffee or tea;
Dinner: Roast lamb. Lettuce, tomato, cucumber and celery salad. Coffee or tea.

If you find lamb too expensive, buy chicken, turkey or any low-fat meat that is cheaper.


Lunch: Two boiled eggs, white cheese. Sliced tomatoes and a slice of protein bread. Coffee or tea;
Dinner: Grilled chicken, sauteed spinach with garlic. Coffee or tea.


Lunch: Slices of white cheese, spinach (as many as you like). A slice of protein bread. Coffee or tea;
Dinner: Lean fish or seafood. Mixed salad of fresh vegetables (as many as you wish). Coffee or tea.


Lunch: Fruit salad ( as much). Coffee or tea;
Dinner: Roast chicken or turkey. Lettuce and tomato salad. Grapefruit. Coffee or tea.


Lunch: Grilled chicken or turkey. Tomatoes, carrots, cooked cabbage, broccoli or cauliflower. Grapefruit. Coffee or tea;
Dinner: Grilled veal fillet. Mixed salad with Brussels sprouts. Coffee or tea.

During the second week the same menu should be repeated.

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scarsdale diet plan

At the supermarket, protein bread usually costs a little more. What’s the solution? Make it at home.

Preparation time: 3h30


1 cup of warm water
1 teaspoon of dry yeast
1/2 teaspoon of salt
1 teaspoon of sugar
1/2 teaspoon apple vinegar
3/4 cup soya flour
1/4 cup gluten flour
1 and 1/4 of whole wheat flour


  1. Add warm water to a bowl, spread out the dry wash and let it stand without moving.
  2. Add salt, sugar and apple vinegar.
  3. Sieve the soya flour, then gluten and then wheat.
  4. Mix with water until it is a soft dough that comes off from the bowl.
  5. Knead well and leave the mixture inside of the bowl for about 2 hours.
  6. Heat the oven and leave the dough for an hour at about 180ºC.


Everyone has followed this menu of the Scarsdale diet, has excellent results. Although, there are not many foods, it covers the minimum necessary nutrients.

You should not skip any meals and, if possible, avoid changing the meals and dinners of each day, because they are designed for each day in a balanced way.

When it comes to what you should do while following the Scarsdale diet menu, it is not much different than other diets:

  • Drinking a lot of water.
  • You should try to walk at least 1.5 kilometers a day. However, if you are doing other types of exercise, continue doing them.

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