A balanced, updated take on the classic Scarsdale diet featuring lean proteins, fresh vegetables, and whole-grain breads. Includes a consistent, simple breakfast and a two-week rotating lunch and dinner plan to keep meals varied and nutritious. Cost-conscious alternative red meats like pork loin and turkey breast replace lamb to optimize affordability without sacrificing flavor or protein quality.
Week 1
| Day | Lunch | Dinner |
|---|---|---|
| Monday | Mixed green salad, grilled chicken, whole-grain toast | Broiled fish, steamed broccoli & carrots, salad |
| Tuesday | Tuna salad with greens, whole-grain toast | Grilled lean beef (or pork loin), green beans, tomato salad |
| Wednesday | Cottage cheese & fruit salad, whole-grain toast | Baked chicken, steamed spinach & cauliflower, salad |
| Thursday | Sliced turkey breast, mixed greens, whole-grain toast | Grilled salmon, steamed zucchini & squash, salad |
| Friday | Egg salad, mixed greens, whole-grain toast | Broiled pork chop (or turkey breast), Brussels sprouts, salad |
| Saturday | Grilled shrimp salad, whole-grain toast | Baked chicken, steamed broccoli & cauliflower, salad |
| Sunday | Chicken salad with greens, whole-grain toast | Broiled fish, steamed green beans & carrots, salad |
Week 2 Rotation (Lunch and Dinner menus swap days to maintain variety)
| Alternative Red Meats | Cost per Pound (approx.) |
|---|---|
| Lamb | $8–$12 |
| Pork Loin | $3–$5 |
| Turkey Breast | $4–$6 |
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