The Bon Appétit Diet with Dr. Jean-Michel Cohen

Sample Meal Plan


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M  F


Week 1 Semi-Fast Meal Plan

Monday
  • Coffee or herbal tea without sugar or with stevia
  • 240 ml nonfat milk
  • 3 pcs (40 g) pan de sal
  • 1 pc (60 g) scrambled chicken egg
  • 35 g low fat grated cheese
  • 1 pc small banana
  • 1/2 cup sliced lettuce, 1/2 cup sliced cucumber and 2 pcs sliced tomatoes
  • Homemade vinaigrette
  • 120 g roasted lean pork tenderloin
  • 1/2 cup cooked white rice
  • Corn soup
  • Torta - Filipino ground pork omelet
  • 1/2 cup cooked white rice
  • 1/2 cup plain nonfat yogurt
  • 1 pc ponkan
Tuesday
  • Coffee or herbal tea without sugar or with stevia
  • 2 slices (45 g) whole wheat bread
  • 1 tsp regular butter
  • 2 slice (60 g) kesong puti
  • 1 pc ponkan
  • 1 cup stir-fried shredded cabbage and julienned carrots
  • Baked fish with shallots
  • 1/2 cup cooked white rice
  • 1/2 cup plain nonfat yogurt
  • 1 pc small banana
  • 1 cup sauteed green beans with young corn
  • Chicken breasts stuffed with cheese
  • 1/2 cup cooked white rice
  • 1 pc small pear
Wednesday
  • Coffee or herbal tea without sugar or with stevia
  • 3/4 cup cooked white rice with garlic
  • 2 pc (50 g) skinless longganisa
  • 2 pc tomatoes
  • Cucumber salad
  • Minced beef with onions
  • 1/2 cup cooked white rice
  • 1/2 cup plain nonfat yogurt
  • 1 pc small apple
  • Adobong kangkong
  • 1 pc (120 g) medium size tilapia
  • 1/2 cup cooked white rice
  • 1/2 cup plain nonfat yogurt
  • 1 pc small banana
Thursday
  • Coffee or herbal tea without sugar or with stevia
  • 240 ml nonfat milk
  • 3/4 cup cooked white rice with garlic
  • 1/3 cup tuna in brine
  • 1 pc (60 g) poached chicken egg
  • 1 pc small apple
  • Bulanglang
  • 2 slice (120 g) grilled bangus
  • 1/2 cup cooked white rice
  • 1 pc ponkan
  • 1/2 cup carrot sticks
  • Green cabbage rolls with cheese, ham and tomatoes
  • 1/2 cup cooked white rice
  • 1/2 cup plain nonfat yogurt
  • 1 pc small pear
Friday
  • Coffee or herbal tea without sugar or with stevia
  • 240 ml nonfat milk
  • 2 slices (45 g) whole wheat bread
  • 1 tbsp cheese spread
  • 1 slice ripe papaya
  • 1 cup sauteed togue and carrots
  • 120 g roasted fat-trimmed pork chop
  • 1/2 cup cooked white rice
  • Pear yogurt
  • Fish stew (Pesang isda)
  • 1/2 cup cooked white rice
  • 1 pc small banana
  • 1/2 cup plain nonfat yogurt
Saturday
  • Coffee or herbal tea without sugar or with stevia
  • 240 ml nonfat milk
  • Corned beef omelet
  • 3/4 cup cooked white rice with garlic
  • 1 pc small apple
  • 2 pcs grilled eggplant
  • 1 pc (120 g) boiled medium size fish (sinaing na tulingan or tambakol)
  • 1/2 cup cooked white rice
  • 1 pc small pear
  • Kare-kare
  • 1/2 cup cooked white rice
  • 1/2 cup plain nonfat yogurt
  • 1 slice ripe papaya
Sunday
  • Coffee or herbal tea without sugar or with stevia
  • 1 cup whole wheat cereal
  • 240 ml nonfat milk
  • 1 pc small banana
  • 1 cup sliced cucumber
  • Homemade vinaigrette
  • Embutido
  • 1/2 cup cooked white rice
  • 1 pc small pear
  • 1 cup mixed frozen vegetables
  • 120 g braised lean beef
  • 1/2 cup cooked white rice
  • 1/2 cup plain nonfat yogurt
  • 1 pc small apple
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