Free Online Diets – Complete 28-Day Menu Plan




Where are all the free online diet programs?

Most of the web sites online that claim to have free diet programs really just have links to diets that you have to pay for. I thought it would be refreshing to include a complete diet on this page that is, indeed, free.

Finding a complete menu plan I could reproduce here wasn’t easy. For one thing, I had to be careful not to print copyrighted material. But I also didn’t want to give you information that required a lot of study and reading to use – you probaby wouldn’t be looking online for a weight loss program if you didn’t want something you could use right now, today.

Some diet books, especially those by true nutritional experts like Drs. Joel Fuhrman and Dean Ornish, will give you every piece of information you could possibly need to design your own diet program.

In fact, after you’ve finished reading their books, you’ll probably know more about nutrition than most doctors. And that’s good, of course. Understanding the basics of nutrition will help anyone keep themselves and their families healthy and thin.

Diet Meal Plan, No Studying Needed

One of the leading physicians of his day, Dr. William Howard Hay, understood that people often wanted a simple diet meal plan that would help them lose weight without the need to design their own menus. He wrote a number of books on the connection between food and health, and managed one of the country’s most famous health spas.

He spent years educating the public on nutrition, and finally put together a simple, one-month menu plan to help people learn his system – even if they didn’t have time to learn all the reasons behind his choices of foods.

The first printing of Dr. Hay’s diet was in 1929, but don’t assume that it is any less beneficial than a more up-to-date version. This diet is based on solid dietary principals, and anyone following it will lose weight, even in the first month – although you will need to use some self-control when it comes to portion sizes.

You will quickly notice that Dr. Hay’s recommended foods include items that you wouldn’t normally eat when on a weight loss diet. This is because during the time that the good doctor wrote this menu plan, portions were considerably smaller than they are today. It is possible to eat peach ice cream and mayonnaise on your salad, if you keep in mind that the portions must be kept small.

Or, to make it easier, just leave out the items with the high calories – like the ice cream and whipped cream – until your weight is back down where you want it. And make sure you pay attention to the size of your portions when you broil your steaks. It is usually recommended that you limit the size of a meat portion to a piece about the size of a deck of cards.

This is not quite a low-carb diet like Atkins, but you won’t find a lot of bread or pasta in these meals. You’ll also see items that Atkins recommended, like bacon, red meat and cream. Again, you will want to use these items in moderation if you want to lose weight. To do that, just be reasonable about your portion sizes.

What you won’t find in this diet is refined sugar and white flour, because even back then it was known that these empty-calorie foods can lead to poor health. The carbs in this plan are all from natural sources, and most are complex carbohydrates.

The menus below show that each day the foods are different from the day before. Dr Hays is switching the foods around in order to balance the acid and alkaline foods, not to change the body’s metabolism. He felt that the right foods, in the right combination, would improve health and bring about weight loss in anyone who needed it. He also felt that the addition of dessert for two meals a day was possible because the rest of the meals were so low in highly-concentrated energy foods, like the sugar and noodles that most of us eat far too often.

Now, here’s Dr. Hay’s free one month diet menu plan, taken from his out-of-print book Health via Food:


First Week:

SUNDAY
BREAKFAST – Orange juice and milk
LUNCH – Steamed spinach; Salad – fruit salad with mayonnaise; Dessert – strawberries with unsweetened whipped cream
DINNER – Ripe olives and radishes; vegetable broth; broiled steak with mushrooms, steamed green peas, baked onions; Salad – tomato and cucumber with mayonnaise dressing; Dessert – peach ice cream

MONDAY
BREAKFAST – Whole wheat toast; crisp bacon; black coffee
LUNCH – Pea soup steamed beets; Salad – small green string beans and sliced onion, oil dressing; Dessert – fresh unsweetened pineapple
DINNER – Broiled steak with broiled mushrooms; steamed broccoli; Salad – asparagus tips on lettuce with mayonnaise dressing; Dessert – strawberry whip, unsweetened

TUESDAY
BREAKFAST – Orance juice and milk
LUNCH – Cream of asparagus soup, steamed kale; Salad – shredded cabbage and celery with mayonnaise dressing; Dessert – fresh fuit with unsweetened whipped cream
DINNER – Meat loaf, steamed spinach, steamed carrots; Salad – sauerkraut and grpefruit with mayonnaise; Dessert – lemon gelatine, unsweetened whipped cream

WEDNESDAY
BREAKFAST – whole wheat muffins, butter, maple syrup, crisp bacon, black coffee
LUNCH – Cream of celery soup, steamed endive; Salad – apple, grape and cherries on lettuce with mayonnaise dressing; Dessert – fresh peaches with unsweetened cream
DINNER – Baked green peppers stuffed with mushrooms, steamed spinach, steamed parsnips; Salad – tomato, carrots, asparagus, green onions, mayonnaise dressing; Dessert – fruit gelatine with cream

THURSDAY
BREAKFAST – Orange juice and milk
LUNCH – Vegetable soup, steamed string beans; Salad – shredded cabbage, celery and onion with mayonnaise dressing; Dessert – fresh berries and cream
DINNER – Individual roast of lamb, steamed chicory, steamed vegetable oysters; Salad – cucumber and radish with mayonnaise dressing; Dessert – pinapple ice

FRIDAY
BREAKFAST – Sour cream with whole wheat waffles, maple syrup, butter, black coffee
LUNCH – Tomato bouillon, steamed beets; salad – pinneaple and cottage cheese with mayonnaise dressing; Dessert – unsweetened apple sauce
DINNER – Broiled fish or roast beef, steamed green peas, steamed asparagus; Salad – diced tomato and orange sprinkled with chopped nuts with mayonnaise dressing; Dessert – ice cream

SATURDAY
BREAKFAST – Orange juice and milk
LUNCH – Cream of spinach soup, steamed string beans; Salad – tomato, cucumber with mayonnaise dressing; Dessert – fresh pears
DINNER – Baked potato, steamed carrots, steamed endive; Salad – shredded cabbage, green peppers and radishes with oil dressing; Dessert – whole wheat date cake

Second Week:

SUNDAY
BREAKFAST – whole wheat pancakes, maple syrup, butter, black coffee
LUNCH – Crisp bacon and lettuce sandwiches on whole wheat toast or date and honey sandwiches on rye bread; Dessert – custard with maple syrup
DINNER – Celery; broiled chicken with vegetable dressing, steamed vegetable oysters, steamed spinach; Salad – tomato with mayonnaise dressing; Dessert – apricot sherbet

MONDAY
BREAKFAST – Orange juice and milk
LUNCH – Cream of onion soup; steamed green peas; Salad – orange, pineapple, grape with mayonnaise dressing; Dessert – lemon ice
DINNER – Asparagus on whole wheat toast, steamed beets, steamed kale; Salad – head lettuce with whipped cream; Dessert – black mission figs with cream

TUESDAY
BREAKFAST – Whole wheat muffins, honey, butter, black coffee
LUNCH – Cream of spinach soup, baked tomato; Salad – sauerkraut and grapefruit with mayonnaise dressing; Dessert – fresh peach with unsweetened cream
DINNER – Broiled beef fillets, steamed cauliflower, steamed broccoli; Salad – cucumber, radish, apple, tomato, shredded, mayonnaise dressing; Desert – pineapple whip

WEDNESDAY
BREAKFAST – Orange juice, milk
LUNCH – Tomato puree, steamed green string beans; Salad – head lettuce with mayonnaise dressing; Dessert – cherries with cream
DINNER – Broiled mushrooms on whole wheat toast, steamed endive, steamed celery; Salad – shredded lettuce, carrots tomato and cucumber, oil dressing; Dessert – maple ice cream

THURSDAY
BREAKFAST – Whole wheat waffles, maple syrup, butter, black coffee
LUNCH – Parsnips and cauliflower soup, steamed beets; Salad – shredded cabbage and celery with mayonnaise dressing; Dessert – pears
DINNER – Scalloped potato with onion, steamed green peas, steamed okra; Salad – sliced tomato and shredded carrots, no dressing; Dessert – date ice cream.

FRIDAY
BREAKFAST – Orange juice and milk
LUNCH – Pea puree, steamed parsnips; Salad – asparagus tips on luttuce with mayonnaise dressing; Dessert – Baked apple with raisins
DINNER – Broiled fish or roast beef, baked tomato, steamed celery; Salad – shredded cabbage and carrots with mayonnaise dressing; Dessert – orange cream sherbet

SATURDAY
BREAKFAST – Whole wheat toast, honey, butter, crisp bacon, black coffee
LUNCH – Cream of celery soup, steamed green peas; Salad – shredded celery, carrots and radishes with mayonnaise; Dessert – apple sauce with cream
DINNER – Potato whip, steamed cabbage, steamed spinach; Salad – small string beans with sliced onion and oil; Dessert – ice cream

Third Week:

SUNDAY
BREAKFAST – Unsweetened grapefruit, milk
LUNCH – Steamed endive; Salad – sauerkraut and pineapple with mayonnaise dressing; Dessert – lemon gelatine with unsweetened cream
DINNER – Ripe olives, celery hearts; vegetabe broth; broiled chicken, steamed asparagus, steamed beets; Salad – tomato, cucumber and green pepper with mayonnaise dressing; Dessert – strawberry whip, unsweetened

MONDAY
BREAKFAST – Sour cream whole wheat waffles, maple syrup, butter and black coffee
LUNCH – Cream of asparagus soup, steamed endive; Salad – fresh fruit with mayonnaise dressing; Dessert – pineapple gelatine with cream
DINNER – Stuffed eggplant, steamed chicory, baked onion; Salad – head lettuce with oil dressing; Dessert – maple ice cream

TUESDAY
BREAKFAST – Orange juice, milk
LUNCH – Cream of celery soup; steamed kale; Salad – tomato stuffed with unsweetened crushed pineapple with mayonnaise dressing; Dessert – fresh fruit with unsweetened cream
DINNER – Roast lamb, steamed broccoli, steamed vegetable oysters; Salad – celery, apple and green pepper with mayonnaise dressing; Dessert – fruit gelatine with unsweetened cream

WEDNESDAY
BREAKFAST – Whole wheat pancakes, maple syrup, butter, black coffee
LUNCH – Vegetable soup, steamed string beans; Salad – shredded cabbage with mayonnaise dressing; Dessert – apple whip
DINNER – Cauliflower, tomato, cheese casserole, steamed spinach, steamed carrots; Salad – pear stuffed with cottage cheese, sprinkle iwth chopped nuts, with mayonnaise dressing; Dessert – ice cream

THURSDAY
BREAKFAST – Unsweetened grapefruit, milk
LUNCH – Vegetable soup, stemed kale; Salad – cucumber and radish with mayonnaise dressing; Dessert – fresh peaches with unsweetened cream
DINNER – Stuffed baked potatoes, steamed cauliflower, steamed spinach; Salad – small string beans and sliced onions with oil; Dessert – black mission figs with cream

FRIDAY
BREAKFAST – Whole wheat toast, honey, butter, black coffee
LUNCH – Tomato bouillon, steamed beets; Salad – asparagus tips on lettuce with mayonnaise dressing; Dessert – fresh fruit with unsweetened cream
DINNER – Broiled fish or lamb chops, steamed tomatoes, baked onions; Salad – pineapple, orange and grapefruit with mayonnaise dressing; Dessert – orange cream sherbet

SATURDAY
BREAKFAST – Orange juice, milk
LUNCH – Cream of onion soup; steamed string beans; Salad – shredded cabbage with mayonnaise dressing; Dessert – fruit gelatine with unsweetened cream
DINNER – Carrot loat, steamed endive, steamed okra; Salad – tomato and cucumber with oil; Dessert – maple ice cream

Fourth Week:

SUNDAY
BREAKFAST – Whole wheat muffins, crisp bacon, butter, black coffee
LUNCH – Tomato, cucumber, green pepper salad with oil dressing; bacon lettuce sandwich on whole wheat toast; Dessert – ice cream
DINNER – Ripe olives; vegetable broth; broiled chicken, steamed broccoli, steamed beets; Salad – diced pineapple, pear and orange with mayonnaise dressing; Dessert – lemon ice

MONDAY
BREAKFAST – Orange juice, milk
LUNCH – Cream of celery soup; steamed endive; Salad – asparagus tips on lettuce with mayonnaise dressing; Dessert – orange ice
DINNER – Broiled lamb chops, steamed peas, steamed carrots; Salad – tomato stuffed with celery, peas, onion, string beans with mayonnaise dressing; Dessert – loganberry whip

TUESDAY
BREAKFAST – Whole wheat pancakes, maple syrup, butter, black coffee
LUNCH – Cream of asparagus soup, steamed green peas; Salad – sauerkraut and pineapple with mayonnaise dressing; Dessert – cherries
DINNER – Baked potato, steamed kale, steamed vegetable oysters; Salad – sliced tomato without dressing; Dessert – custard with maple syrup

WEDNESDAY
BREAKFAST – Orange juice, milk
LUNCH – Vegetable soup; steamed kale; Salad – shredded tomatoes, carrots, celery, cucumbers with mayonnaise dressing; Dessert – apricot whip
DINNER – Roast beef, creamed cabbage, baked tomato; Salad – pineapple, orange and grape with mayonnaise dressing; Dessert – strawberry whip, unsweetened

THURSDAY
BREAKFAST – Whole wheat toast, butter, crisp bacon, black coffee
LUNCH – Cream of celery soup; steamed greenpeas; Salad – tomato with mayonnaise dressing; Dessert – fresh fruit with whipped cream, unsweetened
DINNER – Baked potato, steamed onions, steamed spinach; Salad – shredded carrots, green peppers and cucumbers with oil dressing; Dessert – ice cream

FRIDAY
BREAKFAST – Orange juice, milk
LUNCH – Tomato bouillon; baked onion; Salad – tomato and cucumber with mayonnaise dressing; Dessert – apricots
DINNER – Broiled fish or steak, steamed chicory, steamed carrots; Salad – shredded cabbage, onions, radishes with mayonnaise dressing; Dessert – lemon ice

SATURDAY
BREAKFAST – Whole wheat muffins, honey, butter, black coffee
LUNCH – Cream of carrot soup; steamed celery; Salad – pineapple, pear and grape with mayonnaise dressing; Dessert – lemon fluff
DINNER – Broiled lamb chops steamed cauliflower, steamed kale; Salad – sauerkraut and grapefruit with mayonnaise dressing; Dessert – fresh peaches with cream

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4 thoughts on “Free Online Diets – Complete 28-Day Menu Plan”

  1. This diet is good for a person that is not a picky eater. I am very picky. I don’t like cooked vegetables, except green beans. I don’t like onions, mushrooms, tomatoes, sourkraut, broccoli, cauliflower, baked potatoes, sweet potatoes, peaches, cherries, grapes, grapefruit, melons (except watermelon), etc. My weaknesses are ice cream, mashed potatoes, and italian foods. I love italian and mexican foods. When we have mashed potatoes, I eat the majority of them. My fruits of choice are strawberries, apples, pears, and pineapple. My raw veggie pics are celery with peanut butter, leaf salads with cheese, carrots, sometimes egg, and italian dressing, and also raw carrots, and green peppers. The meats I eat are 98% of the time turkey products; turkey bacon, turkey dogs, turkey sausage, ground turkey, etc. And I make sure they are lean. But my weakness for carbohydrates is what is making me fat. And I don’t want to be fat. How can a picky eater like me eat healthier and lose weight? I have two kids, and barely do anything due to my embarrassment of my larger (pregnant looking) stomach. [email address removed] I really want to know what I can do.

    1. Khara, I can’t help with your problem because it sounds like you would need a professional nutritionist, which I am not. If your food choices are extremely limited, you’ll need the advice of an expert to make sure you get all the nutrients your body needs. It would definitely be worth a visit to someone who can help you – your doctor should be able to refer you to someone that’s knowledgeable.

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