An example of a typical day on the cereal diet:


  • 1 serving of cereal with your choice of skim, 2% or whole milk.
  • Cup of coffee with a teaspoon of sugar or your choice of low calorie sweetener.


  • 1 serving of cereal with your choice of skim, 2% or whole milk.
  • Diet soda or water.


  • Salad with one tablespoon of olive oil or salad dressing
  • Broiled chicken breast (8 ounces) lean
  • 6 ounce serving of greenbeans

This is a light but balanced dinner. You can substitute with similar foods but keep in mind, dinner must include 20 grams of protein and 10 grams of fiber preferably from vegetables or leafy greens.

Snacks (choose any 3)

  • 1 serving of cereal and milk
  • 1 apple
  • 1 orange
  • 4 ounces of pineapple
  • 6 ounces of lean turkey
  • 1 ounce serving of nuts (eg: cashews, almonds, walnuts)
  • Salad with a tablespoon of olive oil or salad dressing.

Free foods. You may snack on these without counting them. They will not affect your bottom line.

  • Cucumbers
  • Lettuce
  • Asparagus
  • Broccoli/Cauliflower
  • Peppers (green, yellow, red, orange bell)
  • Spinach
  • Endive
  • Tomatoes
  • Green beans
  • Celery

Remember not to add dressing, dips or oils to the above or they will no longer be free. Salt or vinegar is ok.

What cereal do you like best?

This is a list of popular brands. Take your pick!

  • Almond Delight
  • Apple Jacks
  • Banana Nut Crunch
  • Cap'n Crunch
  • Cherios
  • Chex
  • Cinnamon Toast Crunch
  • Cocoa Puffs
  • Cookie Crisp
  • Corn Flakes
  • Crispix
  • Frosted Flakes
  • Fruit Loops
  • Go Lean
  • Grape Nuts
  • Honey Bunches of Oats
  • Honey Comb
  • Life
  • Muesli
  • Mueslix
  • Nut 'n Honey
  • Pebbles
  • Puffed Wheat
  • Quaker Oats
  • Raisin Bran
  • Raisin Nut Bran
  • Rice Krispies
  • Shredded Wheat
  • S'mores
  • Special K
  • Teddy Grahams
  • Total
  • Trix
  • Wheaties

While you may choose any type of cereal you'd like to eat, try to keep sugar to a minimum if possible.

The ideal calories per serving of cereal is 110 before adding milk.

Whole milk is ok if that's what you're used to using. The difference in calories will be neglegable.