This was developed by Dr. Nicholas Perricone.
This revolutionary plan of action will empower you to firm your skin, tone your figure and improve your overall health! I have designed two weeks worth of daily plans, including menus, and suggested daily exercise. When you have finished the first fourteen days, repeat the daily plans from the beginning to complete the full, four-week program. Some of the menus indicate a range of protein serving sizes (for example 3 – 6 ounces). If you are larger, have more muscle mass and/or are physically active, you will use the higher amounts. For example, a lower amount of protein would be appropriate for a sedentary woman approximately 5’4’ tall and weighing 130 pounds.
WEEK ONE
Day 1
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics
Breakfast:
3 to 4 ounces smoked Nova Scotia salmon
½ cup slow-cooked oatmeal with 2 tablespoons blueberries
1 teaspoon slivered almonds
Green tea or water
Lunch:
4 to 6 ounce broiled turkey burger (no bun)
Lettuce and tomato
½ cup of three-bean salad (*chickpeas, kidney and black beans dressed with olive oil and lemon juice with a minced clove of garlic)
Afternoon Snack:
2 ounces sliced turkey or chicken breast
4 hazelnuts
4 celery sticks
Dinner:
2 – 6 ounces broiled salmon
1 cup lentil soup
½ cup steamed spinach
Green tea or water
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Day 2
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight Training
Breakfast:
Omelet made with 2-3 egg whites and one yolk
Sliced tomato
½ cup blueberries
Green tea or water
Lunch:
3 to 6 ounces smoked or grilled salmon
Green salad with tomatoes, cucumbers, red onion and 2 tablespoons chickpeas; dress with olive oil, lemon juice and garlic
Afternoon Snack:
½ cup cottage cheese
4 small black olives
4 endive spears
Dinner:
4 to 6 ounces baked or grilled halibut
1 cup Chicken-Vegetable Soup
Salad of romaine lettuce, chopped avocado, tomato, green onion and celery; dress with olive oil and lemon juice
Bedtime Snack:
2 ounces sliced turkey breast
6 whole almonds
2-inch wedge of honeydew melon
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Day 3
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics
Breakfast:
2 slices turkey bacon
6 ounces plain yogurt
½ cup strawberries
3 hazelnuts
Green tea or water
Lunch:
3 to 4 ounce can water packed tuna
1 cup sliced tomato and cucumbers
½ cup bean salad
Afternoon Snack:
2 ounces sliced turkey breast
4 almonds
1 small pear
Dinner:
4 to 6 ounces broiled filet of salmon (make 8 ounces and save 2 ounces for tomorrow’s bedtime snack!)
¼ cup green beans
Spinach salad with mushrooms, slice of red onion and ¼ cup chickpeas; dress with olive oil and lemon juice
Bedtime Snack:
2 ounces Grilled Chicken Breast
¼ cup raw cauliflower
4 black olives
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Day 4
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight Training
Breakfast:
1 slice of Canadian bacon to 2 slices of turkey bacon
2 poached egg whites and one yolk
½ cup slow-cooked oatmeal
½ cup blueberries
Green tea or water
Lunch:
4 ounces grilled chicken salad (with fresh dill, chopped red onion, garlic and olive oil)
½ cup steamed broccoli
½ cup strawberries
Green tea or water
Afternoon Snack:
2 ounces sliced turkey breast
4 cherry tomatoes
4 almonds
Dinner:
6 ounces broiled filet of sole or cod
8 Oven-Roasted Brussels sprouts with Apples*
Romaine lettuce salad with 2 ounces chickpeas; dress with olive oil, garlic and lemon juice
Bedtime Snack:
2 ounces salmon
2 tablespoons bean salad
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Day 5
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics
Breakfast:
4 ounces smoked salmon
½ cup slow-cooked oatmeal seasoned with cinnamon
2 teaspoons chopped almonds
2-inch wedge of cantaloupe
Green tea or water
Lunch:
4 ounces salmon salad (finely cubed salmon filet or canned salmon; dress with lemon juice, olive oil and dill)
A few leaves of romaine lettuce
½ cup lentil soup
Green tea or water
Afternoon Snack:
2 ounces sliced turkey breast
½ cup strawberries
4 hazelnuts
Dinner:
1 roasted chicken breast (remove skin)
½ cup grilled zucchini
½ cup Three Bean Salad
Bedtime Snack:
2 ounces cold filet of sole or cod
3 macadamia nuts
3 cherry tomatoes
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Day 6
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight training
Breakfast:
Omelet of 2-3 egg whites and 1 yolk with a few sliced mushrooms and a little spinach
1 slice Canadian bacon or 2 slices of turkey bacon
2-inch wedge of honeydew melon
Green tea or water
Lunch:
4 to 6 ounces broiled salmon
Caesar salad without croutons
½ apple
Afternoon Snack:
1 hard-broiled egg
½ cup sliced strawberries
3 almonds
Dinner:
4 to 6 ounces grilled halibut
Tossed Greek salad made with romaine lettuce, 3 black olives, 1 ounce feta cheese, ½ cucumber, 4 cherry tomatoes; dress with olive oil, lemon juice and a dash of oregano, mix to taste
Steamed or grilled asparagus
2-inch wedge of cantaloupe
Bedtime Snack:
2 ounces sliced turkey or chicken breast
4 macadamia nuts
Small peach or nectarine
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Day 7
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Relaxation/ Meditation
Breakfast:
3 to 6 ounces broiled salmon
½ cup slow-cooked oatmeal
2-inch wedge of cantaloupe
Green tea or water
Lunch:
Crabmeat salad made with a 6-ounce can of crabmeat, 1 chopped scallion, 1 chopped celery rib; dress with ¼ cup yogurt, juice of ½ lemon; serve inside ½ avocado
1 cup strawberries
Green tea or water
Afternoon Snack:
½ cup cottage cheese
4 almonds
1 apple
Dinner:
Grilled chicken breast
¾ cup roasted or sautéed mushrooms and sautéed zucchini or squash
Romaine lettuce salad, sliced tomatoes, fresh basil with 1 ounce grated Parmesan cheese; dress with olive oil and lemon juice, mixed to taste
½ cup fresh berries
Bedtime Snack:
2 ounces slices turkey breast
3 olives
1 pear
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WEEK TWO
Day 8
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics
Breakfast:
2 slices Canadian bacon, ham or turkey bacon
½ cup cottage cheese
½ cup blueberries
Green tea or water
Lunch:
3 to 4 ounces canned water-packed tuna
½ cup lentil soup
Romaine lettuce salad topped with chopped tomato and red onions; dress with olive oil and lemon juice
Green tea or water
Afternoon Snack:
2 ounces smoked salmon
2-inch wedge cantaloupe
Dinner:
6 ounces Scallops with Garlic and Parsley*
Mediterranean Chopped Salad* with ½ cup chickpeas
½ cup cooked green beans
Green tea or water
Bedtime Snack:
2 ounces sliced turkey breast
4 green olives
1 apple
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Day 9
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight training
Breakfast:
Egg white omelet made with 2 – 3 egg whites and one yolk (add a few mushrooms, if desired)
½ cup slow-cooked oatmeal
3 hazelnuts
Green tea or water
Lunch:
Scallop salad; dress with olive oil, lemon juice, chopped red onion and dill
½ cup three bean salad
Green tea or water
Afternoon Snack:
2 ounces smoked salmon
4 black olives
3 endive spears
Dinner:
6 ounces grilled salmon
½ cup black bean soup
Romaine salad dressed with olive oil and lemon juice
½ cup berries
Green tea and water
Bedtime Snack:
½ cup cottage cheese
½ cup strawberries
4 macadamia nuts
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Day 10
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics
Breakfast:
2 slices turkey bacon
1 cup plain yogurt
½ cup strawberries
3 almonds
Green tea or water
Lunch:
4 – 6 ounces grilled chicken
½ cup vegetable barley soup
Large green salad with sliced tomatoes
2-inch wedge cantaloupe
Afternoon Snack:
1 hard-boiled egg
2-inch wedge cantaloupe
4 almonds
Dinner:
6 ounces broiled flounder filet
Tricolor salad (arugula, radicchio and endive) with ½ cup kidney beans or soybeans; dress with olive oil and lemon juice
Sautéed spinach
Green tea or water
Bedtime Snack:
2 slices chicken or turkey breast
4 macadamia nuts
1 small peach
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Day 11
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Weight training
Breakfast:
4 ounces smoked salmon
3 ounces plain yogurt
1 tomato slice
¼ cantaloupe
Green tea or water
Lunch:
6 ounces canned crabmeat; dress with 1 tablespoon mayonnaise
½ cup lentil soup
Large Romaine salad; dress with olive oil and lemon to taste
Green tea or water
Afternoon Snack:
1 hard-boiled egg
4 cherry tomatoes
4 macadamia nuts
Dinner:
6 ounces roasted chicken breast
½ cup Manhattan clam chowder*
½ cup grilled eggplant topped with sliced tomato and 1 tablespoon grated Parmesan cheese
Green tea or water
Bedtime Snack:
½ cup cottage cheese
½ cup blueberries
4 hazelnuts
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Day 12
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics
Breakfast:
Scrambled eggs (3 eggs whites and 1 yolk) with a little chopped onion and green bell peppers
2 slices turkey bacon
2-inch wedge cantaloupe
Green tea or water
Lunch:
3-5 ounces of chicken salad (cubed chicken breast, mi with chopped red onion and celery, and dress with 1 tablespoon olive oil and lemon juice served on a bed of Romaine lettuce)
Sliced tomatoes
1 cup Chicken-Vegetable soup
Green tea or water
Afternoon Snack:
½ cup plain yogurt
½ cup blueberries
1 teaspoon chopped almonds
Dinner:
6 ounces grilled salmon
Salad of romaine lettuce, avocado and tomato; dress with olive oil and lemon juice
Grilled zucchini and mushroom kebabs
Green tea or water
Bedtime Snack:
2 ounces tuna salad (water-packed tuna mixed with onion, celery, pepper, mustard and a touch of mayonnaise, if desired)
4 almonds
1 pear
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Day 13
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Aerobics
Breakfast:
2 – 4 ounces smoked salmon
½ cup plain yogurt
1 tablespoon chopped walnuts
½ cup blueberries
Green tea or water
Lunch:
Grilled Chicken breast
Green salad topped with ½ cup white or navy beans
Steamed asparagus
Green tea or water
Afternoon Snack:
1 hard-boiled egg
2-inch wedge cantaloupe
4 macadamia nuts
Dinner:
6 ounces grilled bluefin or albacore tuna steak
½ cup grilled zucchini, eggplant, red onion or green bell pepper lightly drizzled with olive oil and sprinkled with 1 tablespoon Parmesan cheese
Tomato salsa (use fresh, if possible)
Green tea or water
Bedtime Snack:
2 ounces sliced turkey breast
4 green olives
4 cherry tomatoes
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Day 14
Wake-up and immediately have an 8 oz. glass of water
Exercise for the day: Relaxation/ Mediation
Breakfast:
Omelet made with 2-3 egg whites, 1 yolk and a few sliced fresh mushrooms
½ cup slow-cooked oatmeal
1 teaspoon chopped almonds
2-inch wedge cantaloupe
Green tea or water
Lunch:
3 – 4 ounce canned water-packed tuna
Romaine salad made with ½ cup white beans, ¼ cup crumbled feta cheese, 4 cherry tomatoes, and slice 1 slice red onion; dress with olive oil and lemon juice
Green tea or water
Afternoon Snack:
1 slice turkey breast
4 hazelnuts
2-inch wedge cantaloupe
Dinner:
4 large shrimp, grilled, broiled or baked on skewers with mushrooms, onions and cherry tomatoes
½ cup Black Bean soup
Romaine lettuce salad; dress with olive oil and lemon juice
Green tea or water
Bedtime Snack:
½ cup cottage cheese
4 almonds
½ pear
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Congratulations! Now that you have finished the first 14 days of the Perricone Start Fresh Program you should be feeling terrific and you skin must be glowing; many of my patients’ keep a journal of their progress you could do this too.
Now that the Start Fresh Program has started to work its magic on you, you should have the confidence and enthusiasm to repeat the two weeks you have just finished to complete the entire 28-Day Program. And by the time you have done that, you will be well on your way to being wrinkle-free for life and feeling great!
recipes that can be found on www.perriconerecipes.com
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