Sample GM Diet Day 1 Plan

Breakfast (8:30 AM-9:00 AM)

1 cup of diced apples and 1-2 glasses of water
Mid morning Snack (10:30 AM-11:00 AM)
1 bowl raw papaya and 1-2 glasses of water
Lunch (12:00 PM-1:30 PM)
1 bowl of watermelon or muskmelon and 1-2 glasses of water
Afternoon Snack (4:00-4:30 PM)
1 orange/sweet lime/chico fruit and 2 glasses of water
Evening (6:00-6:30 PM)
1 glass coconut water
Dinner (8:00-9:00 PM)
1 bowl of melon and 2 glasses of water

Sample Diet Plan for Day 2 of GM Diet

Breakfast (8:00-9:00 AM)
1 cup boiled potato (with ghee, olive oil or butter) and 2 glasses of water
Mid Morning (10:30-11:00 AM)
1 bowl of cabbage or red lettuce (raw) and 1-2 glasses of water
Lunch (12:00-1:00 PM)
1 cucumber, 1 tomato and boiled beet and 2 glasses of water
Afternoon (4:00-5:00 PM)
2 tomatoes or 1 cup cherry tomatoes and 2 glasses of water
Dinner (7:00-8:00 PM)
Boiled broccoli, cauliflower and asparagus with salt and spices and 2 glasses of water

Sample GM Diet Day 3 Diet Plan

Breakfast (8:00-9:00 AM)
1 apple and 1-2 glasses of water or 1 cup of diced melon and 2 glasses of water
Mid Morning (10:00-11:00 AM)
1 bowl of cantaloupe mixed with papaya and 2 glasses of water
Lunch (12:00-1:00 PM)
1 bowl of mixed cucumber, lettuce and tomato with boiled beet and 2 glasses of water
Afternoon (4:00-5:00 PM)
1 orange or ripe mango and 2 glasses of water
Dinner (7:00-8:00 PM)
1 bowl of boiled broccoli, fresh greens and raw papaya and 2 glasses of water

M Diet Day 4 Breakfast

The best way to start Day 4 is by consuming a banana paired with a glass of warm milk (almond milk
or a very lite coconut milk will be fine as well). Some followers prefer a bowl of sliced bananas on
milk like those in breakfast cereals, only without the cereal content.
Skim milk should be used all day in this stage; full milk proves to be heavy on the stomach and filled
with unnecessary nutrients that are not beneficial to the weight loss regimen.

GM Diet Day 4 Lunch

Lunch served in Day 4 consists of a bowl of vegetable soup. Most soup bowls consist of various
vegetable produce flavored with herbs and spices. Best vegetable soups that can be served during
lunch include tomato soup and cabbage stew, as they are packed with natural flavors that the taste
buds would savor even as the day ends.

GM Diet Day 4 Dinner

Dinner in Day 4 may consist of a serving of vegetable soup and banana shake. This can be quite
heavy to handle later at night, so followers may forego the shake and focus on the soup, as this
alone can keep them full until the next morning.

GM Diet Day 4 Midday Snacks and Beverages

In Day 4, the only recommended snacks would be bananas and milk, which can be served in cold
banana shakes. These snacks prove to be essential as they taste naturally delightful and at the
same time are a popular drink even in conventional beverages.

Recipes for GM Diet Day 4

Cabbage Soup recipe for Day 4
Ingredients:

1 cup shredded cabbage

1 cup sliced celery
1 onion, minced
2 sliced green peppers

Procedure:
Boil onion, peppers, cabbage and celery in water together with salt, pepper and herbs for flavoring.
Any flavoring may be used as long as there is no fat included. Extra vegetables may be added
except for beans as they add extra calories. Serve hot.
Banana Shake Recipe for Day 4
Ingredients:

2 bananas, sliced (4 large bananas total for the day)

2 glasses skim milk (almond milk or a very lite coconut milk will be fine as well)
2 glasses crushed ice

Procedure:
In a blender, mix all ingredients until a creamy, frothy shake is formed. No sugar is required as the
flavor is already naturally sweet. Serves 2.

GM Diet Day 5 Breakfast

Breakfast may start with braised beef and soup. This will keep the stomach heavy and full for most of
the day. The soup provides energy, while the meat becomes a source of protein, iron and fiber. It can
be a bit boring to eat beef but it may be paired with a sliced tomato.

GM Diet Day 5 Lunch

A hamburger patty (no bread!!!) may be consumed during lunch time together with tomatoes. The
hamburger (no bread!!!) may be baked or fried but not in too much fat, as it already contains its own
fat material. Since the body will be producing extra uric acid, it is likewise recommended to drink
extra glasses of water to flush the urine out naturally.

GM Diet Day 5 Dinner

Another hamburger (no bread!!!) may be eaten by dinner, although health experts recommend beef
soup and tomatoes so that the body would feel more energized. The soup also supplements the
water lost during the day.

GM Diet Day 5 Midday Snacks and Beverages

During Day 5, the only beverage allowed to be consumed is water, and not juice. It is because the
body has already been given doses of juice for the past three days, and water helps a lot in flushing
out the excesses for Day 5. Drink up to 14 glasses of water on this day so that the body system will
be detoxified and get rid of unnecessary nutrients provided by the meat.

Recipes for GM Diet Day 5

Below are a couple of recipes for you to use when you are on day 5. These recipes are really easy
to prepare and should not take you very long.
Grilled Beef Slices
Ingredients:

1 cup beef tenderloin strips

1 lemon zest
Salt and pepper
Coriander

Procedure:
Season the meat with lemon zest, salt, pepper and coriander and rest for 10 minutes. On a hot grill
place tenderloin strips and until golden brown. Serve with sliced tomatoes.
Beef Burger

1 1/8 pound beef patty

Salt and pepper

Procedure:
Rub beef patty with salt and pepper then place on a hot grill. Occasionally baste with a slab of butter
until patty becomes tender and reddish brown. Serve with tomatoes and cucumbers.

GM Diet Day 6 Breakfast

Breakfast on Day 6 may be started off with a bowl of mixed vegetables. These vegetables may be
sauteed or stewed, so that they would have a more tender bite and taste. Having a bowl of
vegetable soup with beef cutlets is likewise recommended, as this would keep the stomach satiated
throughout the rest of the day.

GM Diet Day 6 Lunch

During lunchtime, any form of mixed vegetables and beef may be eaten. Asian-style cooking is the
best in this mealtime, as dishes under this cuisine consist mainly of beef and vegetables. A bowl of
beef and broccoli may sound ideal for Western diet followers, but as much as possible do not include
potatoes or bread.

GM Diet Day 6 Dinner

Dinner may be served with vegetable soup and a hamburger (MEAT ONLY!!! NO BREAD!!!),
especially when the follower has gone through a long and tiring day. The soup will light up the
senses and replenish the lost energy, while the beef content brings back the protein, iron and fiber
lost.

GM Diet Day 6 Midday Snacks and Beverages

Beef and vegetables may continue to be eaten during snacks, although it is recommended to munch
on the greens during mid-mornings and beef during afternoons. This is because the appetite has to
be contained at normal levels, so as the appetite would not crave for other types of food.
Water is still the best beverage on Day 6. Water keeps the lost sweat replenished and the senses
rejuvenated. Coconut water may be taken during afternoons, but this may create bloating and loss of
appetite by dinner.

GM Diet Day 6 Recipes

Beef and Vegetable Kebab
Ingredients:

1 broccoli
1 red tomato
1 yellow bell pepper
6 beef cubes
1 onion

Procedure:

Cut all the vegetables into quarters and skew them on barbecue sticks together with 2-3 beef cubes
per stick. Baste with butter and season with salt and pepper then grill on open fire until beef is
tender. Makes 3 servings.

M Diet Day 7 Breakfast

A bowl of white or brown rice may be served during breakfast. It is best to consume rice in the
morning as it would provide all the energy and carbohydrate requirements for the rest of the day. To
those who want to save the rice for lunch, they may eat a slice of papaya or melon followed by 1-2
glasses of water.

GM Diet Day 7 Lunch

During lunchtime, a bowl of white or brown rice may be matched with cooked vegetables such as
cabbage, broccoli and asparagus. This can be a boring meal so it has to be followed up with a slice
of mango or watermelon to keep the appetite satisfied.

GM Diet Day 7 Dinner

Day 7 ends with yet another bowl of greens and white or brown rice. However, most followers prefer
to only have vegetables as they dont want to feel bloated at night. Rice can be heavy for dinner, so
as much as possible increased fluid intake should be observed.

GM Diet Day 7 Midday Snacks and Beverages

Midday snacks should consist of fruits, mainly berries. Other fruits can prove to be a great snack
especially during mornings, while strawberries (without cream) may be ideal for afternoons and afterdinners. Water should be consumed at 10-12 glasses, but at the same time fruit juice can be taken
during midday snacks.

GM Diet Day 7 Recipes

Moong Dhal Sprouts with Fruit
Ingredients:

1 ripe fruit (pear, mango, apple, grape, strawberries or cherries)

1 cup moong sprouts (raw)
1 peeled and sliced cucumber
2 green chili peppers, chopped
1 tbsp cilantro
1 dash of salt

Procedure:

Soak the moong dhal sprouts overnight. The next morning, drain the water from the sprouts and
cover loosely with cloth set for two days. Once the setting time has elapsed, rinse the sprouts and
place on a bowl. Mix the sprouts together with the fruits, chili peppers and cilantro. Add salt to taste.
This recipe can easily serves 4.
Common GM Diet Questions, FAQs & Tips
1) Can I have tea or coffee?
Herbal teas are fine. The only sweetener allowed is stevia. I will never recommend coffee, however if
you do have it you can only have stevia in it.
2) What days can we eat the Wonder Soup?
You can eat the Wonder Soup on any of the 7 days when you are hungry. Never go hungry on this
diet. Folks tend to have better results when they eat the soup.
3) Can I drink alcohol?
No alcohol during this plan! There are no redeeming health values to alcohol.
4) Can I eat at places like Subway or eat processed meats/foods?
No, never actually. Subway foods like most processed foods are full of toxic chemicals like dough
conditioners in the bread, sulfites, msg, nitrates and phosphates in the meats, not to mention sugar
and too much processed salt in the dressings. Run away from foods like this. The point of the GM
Diet is to cut all processed foods.
5) How many bananas can we eat on day 4?
If you have read that 8 bananas are allowed, you are not following our plan but another plan. We do
not help with other plans. This is the original GM Diet here. The answer is 4 regular size bananas, or
of the 6 tiny bananas.
6) On day 4, can I have buttermilk or yogurt in stead of milk?
Yes, yogurt or buttermilk is a fine replacement as long as there is no sugar in the yogurt.
7) Can we have chapati, wheat, cereal, bread, etc?
No, this is a gluten free diet. Wheat is so bad for you. It has been genetically modified and over
processed. It causes weight gain and other health issues. If you eat lots of wheat, you will likely not
maintain your weight loss after the diet.

8) Can I have honey lemon water in the morning?

No, you cannot have honey in your water. There is nothing healthy about this at all; you are
essentially just drinking sugar water. You can have as much lemon in your water as you like though.
9) I am a vegetarian, what do I do instead of meat?
We have laid out two plans for vegetarians. Here are the links. Keep in mind whenever you replace
meat, you need to make sure you have a little good fat in that dish. Example would be: olive oil,
coconut oil, butter or ghee. Also if you have curd as a meat replacement, it will already contain some
good fat.
10) Can I have salt, pepper, or spices?
Yes, you can have a normal amount of salt. Never over do it. However since you are drinking extra
water on this plan, salt is very important. Even adding a dash in your water can be important if you
are using the unprocessed form of salt. Sea salt or unprocessed salt is always the best option for
salt. Pepper, herbs and spices are allowed. Try and enjoy your food.
11) Will I gain the weight back after the GM Diet?
Most diets are going to fail if you plan on returning back to an unhealthy lifestyle after the diet. Yes,
you will likely gain your weight back if you go back to a poor eating plan. If you want to keep your
weight off you must make a serious lifestyle change. Many people have underlying health issues
such as thyroid problems, cortisol issues and so on. These health issues can hamper weight loss
and cause weight gain. In order to try and maintain a healthy weight and lose more weight you must
eat healthy!
12) Can I have dried fruits or nuts?
No, you cannot have dried fruits or nuts on this plan. Afterwards you can enjoy them in small
quantities but you do have to limit these as they are very concentrated sources of food.
13) What do I eat after the GM diet?
This is a loaded question really. Here is what we have found by study and experience. Whether you
are a meat eater, vegetarian or vegan, each meal must be balanced.
Eat 3 meals a day. Do not eat them all at once, spread them out. Each meal should have a protein, a
good carb and plenty of vegetables. You can also have 2 to 3 servings of fruit a day. We never
recommend wheat or bread. We prefer gluten free and even grain free. Whole foods are always
best. Cut out processed foods completely if at all possible.

Good carbs/starches are white potatoes, sweet potatoes, yams, squashes, white rice, taro root,
plantains and celery root.
Also do not go fat free. You need good fat like animal fats found in good grass fed meats, ghee, olive
oil and especially coconut oil.
14) Can I do the GM Diet continuously?
No, this is meant to be a weight loss kick starter. The GM Diet should not be a lifestyle. You can
however do the diet again but you must wait at least two weeks, but preferably one month. In
between that time eat healthy. Do not go back to your original way of dieting or eating.