Dr. Perricone’s 3-Day Diet
THE 3-DAY DIET MENU
Eating salmon twice a day allows for the benefits of the DMAE, astaxanthin and essential fatty acids in the salmon to take effect, but if you want to mix things up a bit and give your taste buds a break, feel free to substitute poultry or tofu (but keep in mind that the essential fatty acids and antioxidants in salmon are what helps make skin appear supple, radiant and glowing).
BREAKFAST
3-egg omelet and/or 4-6 ounce grilled salmon ½ cup cooked oatmeal (not instant) 2 inch wedge of cantaloupe or ⅓ cup fresh berries No juice, coffee or toast (replace coffee with black or green tea to prevent caffeine withdrawal) 8-12 ounces spring water
LUNCH
4-6 ounces grilled salmon (or canned salmon) 2 cups green salad made with romaine lettuce or other dark, leafy greens (dress with extra virgin olive oil and fresh squeezed lemon juice) 1 kiwi fruit or cantaloupe and berries as above 8-12 ounces spring water
DINNER
4-6 ounces grilled salmon Green salad as described above ½ cup steamed veggies (especially asparagus, broccoli, spinach; no root vegetables such as potatoes, carrots, beets, parsnips) Cantaloupe and berries 8-12 ounces spring water
BEFORE BEDTIME SNACK
1 apple 2-ounce slice of turkey breast of 6 ounces plain Greek yogurt Small handful of hazelnuts, walnuts or almonds
SHOPPING LIST
For the main course (breakfast, lunch, or dinner): 1 dozen fresh eggs Old-fashioned oatmeal 1 1/2 to 1 3/4 pounds of fresh salmon minimum, cut into 6 portions 8 ounces of thinly sliced, low-salt turkey or chicken breast 1 can of sardines packed in olive oil, or 1 can of low-sodium tuna packed in water Low-glycemic fruits: 2 ripe cantaloupes 1 pint of strawberries 1 pint of blueberries 1/2 pint of raspberries 1/2 pint of blackberries 3 green apples 2 pears or an additional 2 green apples 2 lemons Green vegetables: 1 pound of asparagus 1 pound of broccoli 1 pound of fresh spinach 2 heads of romaine lettuce Good sources of healthy fats: Olives, fresh or canned Raw, unsalted almonds Hazelnuts Macadamia nuts 8-ounce bottle of extra virgin olive oil Finally, 3 or 4 gallons of spring water. The 3-Day Diet calls for six 8- to 12-ounce servings of water and an additional 2 glasses of water minimum throughout the day. Try keeping fresh water at your desk at work or in your car.
