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The Star Diet Seven-day Meal Planner

DAY BREAKFAST LUNCH DINNER
1 520Cal.5g Fat 78g Cards
  1. 1 glass of orange juice or 1/2 grapefruit.
  2. i rye crisp or melba toast.
  3. Black coffee or tea.
  1. Nikki's Nicoise Salad with Nikki's All-Purpose Dressing (see recipe).
  2. Black coffee or tea/iced tea.
  3. Black coffee or tea.
  1. Broiled orange roughy, whole fish, or sole with lemon & dill.
  2. Medium sized broccoli or green beans, steamed with lemon.
  3. Small salad:lettuce, celery, mushrooms, onion & tomato with Nikki's All-Purpose Dressing.
  4. Dessert: 1 cup fresh pineapple.
  5. Black coffee or tea.
  Calories 105 Calories 225 Calories 195
2 1060 Cal. 25g Fat 124g Carbs
  1. 1glass of orange juice or grapefruit juice.
  2. Low calorie yogurt.
  3. Black coffee or tea.
  1. Nikki’s Bull’s Eye (see recipe).
  2. 1 cup fresh strawberries or mixed fruit.
  3. Black coffee or tea.
  1. ½ broiled chicken (removing skin after cooking).
  2. Small salad with Nikki's All-Purpose Dressing.
  3. Black coffee or tea.
  Calories 195 Calories 240 Calories 625
 3 780Cal.7g Fat 155g Carbs
  1. 1 glass of orange juice or1/2 grapefruit.
  2. 1 rye crisp or melba toast.
  3. Black coffee or tea.
  1. 1/4 lb white meat turkey, sliced.
  2. Served on a bed of lettuce with sliced tomatoes.
  3. Medium broccoli, streamed with lemon.
  4. Black coffee or tea.
  1. Small salad with Nikki's All-Purpose Dressing.
  2. 1 cup thin pasta (no butter)
  3. 1 cup zucchini & ½ cup mushroom, streamed.
  4. Dessert:1 cup fresh raspberries.
  5. Black coffee or tea.
  Calories 105 Calories 240 Calories 625
4 375 Cal.18g Fat 102g Carbs
  1. 1 glass of orange juice.
  2. Small bowl of dry cereal with skim milk & Sweetn'Low.
  3. Black coffee or tea.
  1. Tomato Delight (see recipe)
  2. Black coffee or tea.
  1. 6 asparagus spear, streamed.
  2. Veal Paillard (see recipe)
  3. Fruit cup: 1 cup combination of mixed fruits.
  4. Black coffee or tea.
  Calories 210 Calories 125 Calories 400
5 570 Cal.13g Fat 77g Carbs
  1. 1 glass of orange juice.
  2. 1 tbsp nonfat plain yogurt.
  3. 1 cup mixed berries.
  4. Black coffee or tea.
  1. Shrimo Salad Supreme (see recipe).
  2. Black coofee or tea.
  1. Medium piece of white fish grilled with lemon.
  2. Broccoli, onions, carrots & mushrooms, steamed.
  3. Small salad:tomatoes, radishes, cucumber & ¼ head of lettuce.
  4. Nikki's All-Purpose Dressing.
  5. Black coffee or tea.
  Calories 185 Calories 110 Calories 275
6 1045 Cal.26g Fat 119g Carbs
  1. 1 glass of orange juice or ½ grapefruit or a banana.
  2. Low-calorie yogurt.
  3. Black coffee, tea or water.
  1. Nikki's Nicoise Salad Variation (see recipe & substitu 1 hard boiled egg for tuna)
  2. 1 breadstick or rye crisp.
  3. Black coffee or tea.
  1. 1 artichoke, steamed; add Nikki All-Purpose Dressing.
  2. ½ broiled chicken (remove skin after cooking)
  3. Dessert:Nikki’s Diet Candy Apple (see recipe)
  4. Black coffee or tea.
  Calories 175 Calories 255 Calories 620
7 795 Cal.8g Fat 125g Carbs
  1. 1 glass of orange juice or ½ grapefruit or a banana.
  2. 1 cup Cream of Wheat or dry cereal with low-fatmilk.
  3. Black coffee, tea or water.
  1. Nikki’s Chop Suey (see recipe)
  2. 1 piece melba toast.
  3. ½ cantaloupe.
  4. Black coffee, tea/iced tea or water.
  1. Sliced tomatoes & onions on a bed of lettuce;add Nikki’s All-Purpose Dressing.
  2. Medium piece of filet of sole, grilled with lemon.
  3. Steamed broccoli 7 green beans.
  4. 1 cup of strawberries or melon.
  5. Black coffee or tea
  Calories 265 Calories 240 Calories 295

GUIDE TO FAT-FREE EATING & DIET TIPS

Food plays a vital role in you good health, your good looks and the way you feel. It is important that you are awrae of which foods are good for you and which are not. The most important dietary change that you should make is to lower your calorie and carbohydrate intake and, of course, control your protions. The following is a list of hgelpful tips to keep in mind at all times! This is very important for your new way of eating!

NIKKI HASKELL'S DIET TIPS

  • Start your diet on a Monday. Weight yourself and plan to keep a diary.
  • Weight yourself every day in the morning-never at night.
  • Every morning, get up and make sure you say to yourself, "I am going to eat right today." Take it one day at a time.
  • Put a "before" picture of yourself on the refrigerator.
  • Set diet goals.Decide how much weight you want to lose, but be realistic. If you have 50 pounds to lose, set goals in 1-pound increaments.Yo cannot lose 50 pounds in a week, as much as we all wish. Take a dress or a pair of slacks that you are not able to get into and see how long it takes for you to zip that zipper.
  • Don't keep anything fattening in the house to eat. Get rid of foods that are overly tempting.
  • Plan ahead.Decide what you're going to eat for day and where you're going to eat it. Avoid problems.
  • Balance your meals. Eating fewer calories is not the only goal; it is also important to have calories that arew good for you. Make sure that what you eat also keeps you heathly.
  • Drink at least 6 to 8 tall glasses of water (salt free) throughout the day to aid your digsetive process. Water will help fill you up, keep your mouth busy and help clean out your system and reduce cravings.
  • Take smaller portions and serve youir food on small plates. The food will seem like more and fill you up faster.
  • Take one small bite at a time and crew slowly and throughly. It will help you eat less.
  • When shopping, buy only foods that you need for your diet. Never go shopping when you are hungry and always shop.

 

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