14 Day Balanced Meal Plan

The Ice Cube Diet Plan booklet includes a 3 days detox program and a 14 day balanced meal plan. You can repeat the same 14 day plans as many times as you want in any order, or use the additional meal plan provided here. 




Day 15:

Breakfast – Strawberry yogurt parfait with 1/2 cut up banana, 1 cup yogurt and 2/3 cup low fat granola.

Lunch – Greek omelette with 3 egg whites, 1/4 cup feta cheese, 1/2 cup chopped spinach and diced onions. Unlimited salad.

Snack – Take one Ice Cube
apple and baby bell cheese

Dinner – Chicken or turkey burger. Sweet potato

Snack – 8 ounces low fat milk or chocolate milk

Day 16:

Breakfast – 3/4 cup whole grain cereal, 1 cup low fat milk, wedge of cantaloupe

Lunch – Whole grain wrap with 1 cup grilled vegetables, 2 ounces mozzarella cheese, basil, oil and vinegar to taste. Unlimited salad.

Snack – Take One Ice Cube
2 tablespoons of peanut butter and carrots and celery

Dinner- 6 ounces tilapia with mango chutney
1 cup roasted broccoli, 1/2 cup rice

Snack – 1/2 cup sorbet

Day 17:

Breakfast – 1 cup of cream of wheat, sliced apple and cinnamon

Lunch – 2 slices whole grain bread, 4 ounces turkey, 1/3 sliced avocado

Snack – Take One Ice Cube
6 ounces yogurt

Dinner – Grilled chicken kebob – 4 ounces cubed grilled chicken skewered with cheery tomatoes, small mushrooms, red peppers and onions. Rub with terriyaki glaze. Serve with 1/2 cup rice.

Snack – 1/2 cup berries with whipped cream

Day 18:

Breakfast – Smoothie: 1 cup low fat milk, 1/2 banana, 1/2 cup strawberries, 1 tspn vanilla, ice. If want thicker add 1/2 cup vanilla yogurt.

Lunch- Salad with poached salmon – romaine lettuce, cucumber, tomatoes and carrots. 6 ounces poached salmon.

Snack- Take One Ice Cube
4 whole grain crackers and wedge of laughing cow cheese

Dinner – 4 ounces roasted chicken, 1/2 cup beets, 1 cup cous-cous, unlimited salad. Wedge of melon

Snack – 1/2 cup frozen yogurt with 1/2 cup berries

Day 19:

Breakfast – Light whole grain english muffin with 1/2 cup cottage cheese and cinnamon. 1/2 cup fruit salad.

Lunch – 1/2 Chicken salad sandwich on whole grain roll with 1 cup tomato or vegetable soup. small nectarine

Snack – Take One Ice Cube
3 tblspns hummus and 1/2 cup carrots and 1/2 cup red peppers

Dinner – 6 ounces filet of sole or tilapia with olive oil and lemon, 6 small roasted potatoes, 1 cup sauteed spinach.

Snack – Baked apple

Day 20:

Breakfast – 1 cup oatmeal with 12 slivered almonds and 1/2 cup berries

Lunch – Whole grain wrap with mozzarella, basil and tomato, and olive oil. Chick pea salad on side with chick peas, oil, vinegar and salt and pepper to taste

Snack – Take One Ice Cube

Dinner – Ground turkey meat or turkey meat balls with tomato sauce and 1 cup angel hair pasta. Unlimited salad.

Snack – 1/2 cup frozen yogurt on a cone

Day 21:

Breakfast – 1 cup cottage cheese, cup up peach, 1/2 cup granola

Lunch – 2 slices whole grain toast, tuna salad, lettuce and tomato, fruit salad

Snack – Take One Ice Cube
6 crackers and wedge of cheese

Dinner – Veggie burger, 1/2 cup zucchini, sweet potato, unlimited salad

Snack – One glass low fat milk and 2 graham crackers.