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How does the Peanut Butter diet work?
The peanut butter diet plan is a 5-day plan designed to help you lose weight.
Eat according to the plan, and you’ll lose up to 25 lbs a year. Follow the peanut
butter diet plan menu, below (as suggested by Colleen Pierre, RD).
Note than in the following menus, ingredients are listed for women’s peanut
butter recipes. Men, double each food marked with **, and triple each food marked
with ***. Remember that men should have a 2,200 calories a day intake.
Day One
Breakfast
Peanut Butter Oatmeal
Stir up 1/4 cup dry old-fashioned oats,**1 cup fat-free milk, and 4 dried apricot
halves, cut in quarters. Microwave for 3 minutes, then stir in 2 tablespoons
chunky peanut butter and 1/4 teaspoon ground cinnamon.
Lunch Toss 2 cups mixed salad greens, 1/2 cup canned kidney beans**
(rinsed and drained), and a small chopped pear with 2 teaspoons extra virgin
olive oil, 2 teaspoons balsamic vinegar, 1/4 teaspoon dried basil, and a sprinkle
of garlic powder. 1 slice multigrain bread.***
Snack 3/4 cup tomato juice.
Dinner Stir-fry 2 oz lean pork tenderloin with 1/2 cup each snow peas,
broccoli florets, and slivered red bell peppers in 1 teaspoon peanut oil. Season
with 1 tablespoon low-sodium soy sauce and 1 teaspoon Asian five-spice powder.
Serve over 1/2 cup cooked brown rice.***
Treat
Peanut Butter Pudding: In a microwaveable dessert dish, microwave
2 tablespoons peanut butter** until melted (about 1 minute). Quickly stir in
3/4 cup fat-free plain yogurt. Top with a small sliced banana.
Day's total: 1,500 cal, 76 g pro, 199 g carb, 55 g fat, 10 g sat. fat,
26 g mono fat, 37 g fiber, 1,993 mg sodium, 808 mg calcium
Day Two
Breakfast 1 cup Multi-Bran Chex** with 1/2 cup frozen wild blueberries
and 1 cup fat-free milk.
Lunch
Toss 1 cup salad greens, 1/4 cup shredded carrots, 1/4 cup shredded red cabbage,
1/8 avocado cut in chunks, and 1 tablespoon chopped hazelnuts with 1 teaspoon
extra virgin olive oil and 2 teaspoons balsamic vinegar. Stuff ingredients into
a small whole wheat pita pocket.
Serve with 1 cup fat-free plain yogurt.
Snack
Peanut Butter and Apple Sandwich: Spread 2 tablespoons of peanut butter
over a red Delicious apple.
Dinner
Saute 2 oz thinly sliced lean eye of round beef,*** 1 small sliced yellow
onion, 1 large sliced portabello mushroom, and 1 minced clove garlic in 1 teaspoon
olive oil. Serve with 5 steamed frozen asparagus spears and a small baked sweet
potato** dusted with pumpkin pie spice.
Treat
Peanut Butter Granola Bar: Spread a fat-free date-almond granola bar**
with 2 tablespoons peanut butter.**
Day's total: 1,535 cal, 73 g pro, 218 g carb, 55 g fat, 11 g sat. fat,
28 g mono fat, 34 g fiber, 1,493 mg sodium, 890 mg calcium.
Day Three
Breakfast
Peanut Butter Shake: In a blender, whip together 1 cup fat-free milk, 1 small
ripe banana, 2 tablespoons toasted wheat germ,** and 2 tablespoons peanut butter.
Lunch
1 cup instant black bean soup and 1/2 cup raw broccoli florets. 1/2 cup grapes.
Snack
1 cup calcium-fortified orange juice.
Dinner
3 oz broiled salmon,** 1/2 cup cooked whole wheat couscous,***1 cup brussels
sprouts, and 1 cup yellow squash cooked in 3 teaspoons olive oil.
Treat
Peanut Butter Muffin: Toast 1/2 whole wheat English muffin,***and spread
with 2 tablespoons peanut butter.**
Day's total: 1,536 cal, 78 g pro, 195 g carb, 60 g fat, 11 g sat. fat,
28 g mono fat, 36 g fiber, 1,708 mg sodium, 988 mg calcium.
Day Four
Breakfast
1 egg (or 1/4 cup egg substitute) scrambled with 1/4 cup each chopped green
bell pepper and onions (frozen if you wish) in 1 teaspoon canola oil. Season
with salt and pepper. 2 clementines and 1/2 whole grain English muffin,*** toasted.
Lunch
Open-faced tomato melt: Top 1 slice whole wheat bread** with 1 thick slice fresh
tomato** and 1 slice reduced-fat Cheddar cheese.** Broil in a toaster oven until
cheese melts. Eat with 1 medium banana on the side.
Snack
Peanut Butter Celery: Stuff a large celery rib** with 2 Tablespoons peanut
butter.**
Dinner
Cook 1 cup dry whole wheat macaroni,** then top with 1 cup low-fat mushroom-and-pepper
pasta sauce. Add 12 large steamed shrimp** and 2 tablespoons grated Parmesan
cheese. Toss 2 cups salad greens with 2 teaspoons extra virgin olive oil and
1 Tablespoon balsamic vinegar.
Treat
Peanut Butter Dates: Fill 4 large dates with 2 tablespoons peanut butter.
Day's total: 1,495 cal, 72 g pro, 183 g carb, 62 g fat, 14 g sat. fat,
29 g mono fat, 30 g fiber, 1,947 mg sodium, 661 mg calcium.
Day Five
Breakfast
Peanut Butter Waffles: Toast 2 whole grain waffles,** then spread with 2 Tablespoons
peanut butter.** Top with 1/2 cup thawed, mashed frozen strawberries.
Lunch
Toss 2 cups baby spinach, 1/4 cup sliced red onion, 5 grape tomatoes, and 2
oz flaked white water-packed tuna** with 1 teaspoon extra virgin olive oil and
2 teaspoons red wine vinegar. Season with freshly ground black pepper and 1/4
teaspoon dried oregano. Eat with 1 orange on the side.
Snack
2 whole wheat cinnamon graham crackers*** and a kiwifruit.
Dinner
Saute 1/2 cup sliced yellow onion and 2 oz diced chicken breast** in 2 teaspoons
olive oil. Stir into 1 cup cooked wild rice.** Top with 1/2 tablespoon toasted
chopped pecans. Serve with 1 cup cooked carrots.
Treat
Peanut Butter Sundae: Microwave 2 tablespoons peanut butter for about
1 minute (until melted). Drizzle over 1/2 cup Edy's or Dreyer's fat-free frozen
yogurt.
Day's total: 1,534 cal, 72 g pro, 184 g carb, 61 g fat, 11 g sat. fat,
28 g mono fat, 29 g fiber, 1,230 mg sodium, 698 mg calcium.
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