The Dr. Gourmet Diet Plan

The Dr. Gourmet Diet Plan is a real world alternative to silly fad diets. This isn't really a diet but an overall approach to food and being healthy. In addition to the online suite of tools, you can follow The Dr. Gourmet Diet Plan coaching program to learn about the latest diet research and how to easily apply it to your life.

Use the free Dr. Gourmet Diet planner to create easy meal plans for you and your family. This works for losing weight or just learning to eat healthy. Here are just some of the features:

  • Create customized two-week meal plans with recipes
  • Menus plans for you and your entire family
  • Printable shopping lists for each week
  • Use leftovers for lunches and dinners later in the week
  • Choose frozen foods like Weight Watchers or Lean Cuisine as alternates to cooking
  • Track the foods eat each day with the integrated Food Diary
  • Keep an exercise journal
  • Set and track progress toward your goals
  • Accommodates various dietary needs, including diabetes, vegetarian, low-sodium, lactose free, gluten sensitivity as well as comfort food only recipes.

Other websites charge you as much as $29.95 per month for this service, but The Dr. Gourmet Diet Plan is completely free. We don't even ask for your credit card information.

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Breakfast Guidelines

Those who are allergic to wheat gluten should use the gluten-free breakfast and lunch pages as a reference.

Weekday Breakfast Option No. 1

  1. Cereal with Milk (or Yogurt) and a piece of Fruit

Cereals should have about 100 - 150 calories in a serving.

1/2 cup of skim or 1% milk is great. Using a half cup of non-fat yogurt is even better.

Cereal Amount per serving Comment
Cheerios 1 cup (30 grams) Multi-grain is best!
Kellogg's All-Bran Bran Buds 1/2 cup (45 grams)  
Kellogg's All-Bran Extra Fiber 1 cup  
Kellogg's All-Bran Original 1 cup  
Kellogg's Special K 1 cup (30 grams)  
Kellogg's Special K with Red Berries 1 cup (31 grams)  
Bite Size Shredded Wheat 1 cup (52 grams) Not frosted
Raisin Bran 1 cup  
Total Whole Grain 1 cup  
Total Raisin Bran 1 cup  
Kashi Cinnamon Harvest 1 cup  
Kashi GoLEAN 1 cup (53 grams)  
Oatmeal 1/4 cup (before cooking)
Cream of Wheat 1/4 cup (before cooking)

A word about Cereal Bars: Cereal bars are for emergencies only. Eating a granola bar is not a good substitute for a real breakfast. Many of them have a lot of added calories (usually as sugar).

Weekday Breakfast Option No. 2

  1. Breads and Protein and a piece of Fruit

Breads should be served with a protein. Select one from the bread choices, one topping for your bread, and one choice from the protein list.

Making muffins or quickbreads from the recipes on the website Saturday or Sunday is a great way to have a quick, delicious breakfast on hand throughout the week. It's healthier and you'll save a lot of money.

Bread Choices

Breads Amount Comment
Slice of Whole Wheat Toast One Choose whole grain breads. The more fiber the better.
Bagel 1/2 large bagel Choose a whole wheat bagel if possible
Whole wheat English Muffin 1 whole muffin  
Muffin or Quickbread from Dr. Gourmet recipe One  
Whole Grain Frozen Waffle One Kellogg's Nutri-grain are OK, Lifestream Gluten Free are better, Kashi is fair.

Toppings and Spreads for Breads

Spreads (Choose one) Amount Comment
Take Control Light Spread 2 tsp.  
Promise Buttery Spread Light 2 tsp.  
Smart Balance Light Buttery Spread 2 tsp.  
Preserves or Jam 2 tsp. Look for "low-sugar"
Reduced-fat Cream Cheese 2 tsp. The "light" cream cheese is best for spreading. I don't much like the "fat free" version and use it mostly in baking.
Take Control Light Spread and Syrup or honey 2 tsp. and 1 tablespoon Topping for pancakes or French Toast only

Protein Choices

Protein Amount Comment
1 Large Egg One Cook in as little fat as possible.
Peanut Butter 2 Tablespoons Use instead of other spreads.
Low-fat cheese 1/2 ounce  
2%, 1% or Skim Milk 1/2 cup  
Non-fat Yogurt 1 cup Choose yogurt with no added sugar

Weekend Breakfast Options

On weekends you can eat the same breakfast as you do during the week, or try one of the breakfast recipes here on