Yes, you can get the book from amazon its called Tracy Anderson's 30 Day Method, here's a
link to it. That has a diet plan in it.
There's also Tracy Anderson's
Metamorphosis, which includes a diet plan.
I found a free one, I haven't tried it myself. It differs from the one in the book that I'm following, here it is:
WEEK ONE
Sunday
Breakfast
1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milk
Lunch
3 oz grilled chicken breast — or fresh turkey breast (no deli meat!)
with ½ cup each of chopped cucumber and tomatoes
Snack
1 cup mixed berries (try raspberries, blackberries and blueberries)
Dinner
1 cup organic pasta with
½ cup steamed spinach
Monday
Breakfast
1 cup Kashi cereal, with
½ cup plain—or vanilla—nonfat rice milk
Lunch
2 hardboiled eggs with
½ cup each of baby carrots and cherry tomatoes
Dinner
3 to 5 oz grilled sea bass with
½ cup steamed spinach
Tuesday
Breakfast
1 cup steel-cut oatmeal made with water and
½ cup fresh blueberries
Lunch
3 oz grilled chicken breast — or fresh turkey breast (no deli meat!) with
½ cup each of chopped cucumber and tomatoes
Snack
1 cup mixed berries (try raspberries, blueberries or red grapes) Dinner 3 to 5 oz grilled salmon with ½ cup steamed broccoli
Wednesday
Breakfast
1 cup Kashi cereal, with
½ cup plain — or vanilla — nonfat rice milk
Lunch
½ cup each of fresh spinach, beet root, tomatoes and cucumbers, with 2 tsp tahini
Snack
1 snack cup of sugar-free Jell-O
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
Thursday
Breakfast
1 cup Kashi cereal, with
½ cup plain — or vanilla — nonfat rice milk
Lunch
2 hard-boiled eggs with
4 to 5 celery sticks and 4 to 5 carrot sticks
Dinner
1 cup penne pasta with
½ cup each of steamed spinach and chopped steamed tomatoes
Friday
Breakfast
1 cup Kashi cereal, with
½ cup plain — or vanilla — nonfat rice milk
Lunch
3 oz fresh turkey breast with
¼ cup each of cucumbers, alfalfa sprouts and beets, plus
1 slice whole-grain bread
Snack
1 cup fresh strawberries
Dinner
3 to 5 oz grilled sea bass with
½ cup steamed fresh green beans
Saturday
Breakfast
2 poached eggs with
3 slices veggie bacon
Lunch
1 whole-grain wrap with
¼ cup of chopped avocado and
½ cup each of chopped cucumber and tomatoes
Snack
10 to 15 red grapes
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
WEEK TWO
Sunday
Breakfast
2 poached eggs with
3 slices veggie bacon
Lunch
3 oz fresh turkey breast with
½ cup each of chopped cucumber and tomatoes
Dinner
3 to 5 oz grilled salmon with
½ cup steamed Brussels sprouts or ½ cup steamed spinach
Monday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
one poached egg
Lunch
2 sushi rolls (about 10 pieces total) of your choice (none should include mayo, nor may you add soy sauce)
Snack
1 cup soy pudding
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
Tuesday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
one poached egg
Lunch
2 celery stalks with 2 to 4 tsp almond butter
Dinner
3 to 5 oz fresh turkey breast with
1 sweet potato
Wednesday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
one poached egg
Lunch
1 slice whole-grain toast with
2 slices veggie bacon with
½ cup each of tomatoes and spinach
Dinner
3 to 5 oz grilled sea bass with
½ cup steamed spinach
Thursday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
1 poached egg
Lunch
2 slices whole-grain bread with
3 oz fresh turkey
2 slices of tomato
3 to 4 slices of cucumber and romaine lettuce, and
2 tsp mustard
Dinner
3 to 5 oz grilled salmon with
½ cup steamed kale
Friday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
1 poached egg
Lunch
1 cup quinoa with
½ cup each of chopped parsley, spinach and tomatoes
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
Saturday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
1 poached egg
Lunch
2 slices whole-grain bread with
3 oz fresh turkey
2 slices of tomato
3 to 4 slices of cucumber and romaine lettuce, and
2 tsp mustard
Snack
1 snack cup of sugar-free Jell-O
Dinner
3 to 5 oz grilled salmon with
½ cup steamed cabbage
WEEK THREE
Sunday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and
1 poached egg
Lunch
2 celery stalks with 2 to 4 tsp almond butter
Dinner
1 grilled chicken breast with
½ cup each of chopped cucumber and tomatoes
Monday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
1 cup plain penne pasta with
½ cup steamed peas
Dinner
3 to 5 oz fresh turkey breast with
½ cup each of chopped spinach, cucumber and tomatoes
Tuesday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
1 cup soy yogurt with
3 to 4 celery sticks
Snack
1 cup mixed berries (strawberries, raspberries, and blackberries)
Dinner
1 cup brown rice with
3 to 5 oz grilled chicken breast
Wednesday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
3 oz chopped turkey with
½ cup each of chopped tomatoes, cucumber and spinach
Dinner
3 to 5 oz grilled salmon with
½ cup steamed kale
Thursday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
2 hard boiled eggs with
½ cup each of baby carrots and cherry tomatoes
Dinner
3 to 5 oz grilled chicken breast with
½ cup steamed spinach
Friday
Breakfast
1 pumpkin spice Kashi bar with
1 cup vanilla — or plain — nonfat rice milk
Lunch
3 oz grilled chicken with
¼ cup of chopped avocado and
½ cup each of chopped cucumber and beets
Dinner
3 to 5 oz grilled salmon with
½ cup steamed spinach
Saturday
Breakfast
2 poached eggs and
1 slice whole-grain toast
Lunch
3 oz grilled chicken breast with
½ cup each of chopped cucumber and tomatoes
Snack
1 cup mixed berries (strawberries, blueberries, red grapes)
Dinner
3 to 5 oz grilled sea bass with
½ cup steamed spinach
