DR. GRIFFIN’S DOWN & DIRTY DIET PLAN
STOP:
1. Sweets
2. Sweetened juices/concentrated juices
3. Dried fruits
4. Partially hydrogenated vegetable oil
OK TO DRINK:
1. Water
2. Unsweetened coffee, tea (or with No-calorie sweetener)
3. Very dilute juice (75% ice water, 25% juice)
4. Diet drinks
NO LIMIT-EAT ALL YOU WANT:
1. Low fat meat products
2. Low fat dairy products (skim milk, low fat yogurt and frozen yogurt, cottage cheese, <5
eggs/week)
3. Non-starchy vegetables (almost everything but corn and potatoes--Green beans,
squash, onions, tomatoes, etc. are all fine. NO limits)
4. Fresh fruit
5. Salads (avoid heavy salad dressings)
LIMIT STARCHES &STARCHY FOODS:
1. All breads, cornbread, biscuits
2. Noodles, pastas
3. Rice
4. ALL cereals
5. Corn, potatoes and starchy vegetables
FOR WEIGHT REDUCTION:
1. Breakfast: 1 starch (example: cereal, skim milk, fruit, egg, no toast)
2. Lunch: 1 starch (example: sandwich, vegetable, fruit, salad, but no potatoes, etc.
3. Dinner: NO STARCH (example: grilled lean meat, tomatoes, green beans, salad, fruit,
low fat frozen yogurt for dessert)
FOR SNACKS: (don’t really recommend-no more than 1 snack per day)
1. Protein +vegetable OR
Protein +fruit (example: cottage cheese +peach, or small piece grilled chicken + tomato, etc)
STOP:
1. Sweets
2. Sweetened juices/concentrated juices
3. Dried fruits
4. Partially hydrogenated vegetable oil
OK TO DRINK:
1. Water
2. Unsweetened coffee, tea (or with No-calorie sweetener)
3. Very dilute juice (75% ice water, 25% juice)
4. Diet drinks
NO LIMIT-EAT ALL YOU WANT:
1. Low fat meat products
2. Low fat dairy products (skim milk, low fat yogurt and frozen yogurt, cottage cheese, <5
eggs/week)
3. Non-starchy vegetables (almost everything but corn and potatoes--Green beans,
squash, onions, tomatoes, etc. are all fine. NO limits)
4. Fresh fruit
5. Salads (avoid heavy salad dressings)
LIMIT STARCHES &STARCHY FOODS:
1. All breads, cornbread, biscuits
2. Noodles, pastas
3. Rice
4. ALL cereals
5. Corn, potatoes and starchy vegetables
FOR WEIGHT REDUCTION:
1. Breakfast: 1 starch (example: cereal, skim milk, fruit, egg, no toast)
2. Lunch: 1 starch (example: sandwich, vegetable, fruit, salad, but no potatoes, etc.
3. Dinner: NO STARCH (example: grilled lean meat, tomatoes, green beans, salad, fruit,
low fat frozen yogurt for dessert)
FOR SNACKS: (don’t really recommend-no more than 1 snack per day)
1. Protein +vegetable OR
Protein +fruit (example: cottage cheese +peach, or small piece grilled chicken + tomato, etc)
