Sonoma Diet Recipes
7 Habits of Weight Loss

Sonoma Diet Recipes

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The Sonoma Diet consists of three waves.

The first wave is much like phase I of the Atkins and South Beach Diets and is a highly restrictive phase where rapid weight loss begins.

Phase II is the prolonged diet phase where you focus on reaching your weight loss goal.

Sonoma Diet portion sizes are based on plate size rather than calorie or carb counting. Use a 7 inch plate for breakfast and a 9 inch plate for dinner, and just be smart about allowing yourself sensible portions.

The 12 power foods of the Sonoma diet, which is based on the Mediterranean diet, are as follows:
•    Almonds
•    Bell peppers
•    Blueberries
•    Broccoli
•    Grapes
•    Olive oil
•    Spinach
•    Strawberries
•    Tomatoes
•    Whole grains

Here are a couple of great Sonoma Diet recipes based on the ingredient list above. These Sonoma Diet recipes are for the second wave of the Sonoma Diet.

Couscous salad (serves 2-3):

1 cup cooked couscous
1 tomato, diced
1 roasted red bell pepper
2 tablespoons red onion
Red lettuce leaves
1 teaspoons olive oil
Juice of ½ lemon
Salt, pepper to taste
Mix the couscous, tomato, pepper and onion together. Add salt and pepper to taste. Arrange the lettuce leaves on a plate, pile on portion of the couscous over the lettuce and drizzle with a mixture of the olive oil and lemon juice.

Sonoma Power Breakfast:

1 cup fat free, sugar free yogurt
¼ cup frozen blueberries
½ cup low fat granola

Layer the ingredients in a deep bowl or glass, with the granola on the bottom, then the fruit, and top with the yogurt.

To create your own phase II Sonoma diet recipes remember to stick with small portions of meat or fresh fish and whole grains, and remember the importance of using the right plate size to limit your quantities.
Philip Kustner
The Sonoma Diet provides flavorful food choices

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The information found in and throughout The 7 Habits of Weight loss ( is not intended as a substitute for the advice or treatment that may have been prescribed by your physician.
Information found here should NOT be construed as definitive or binding medical advice and is NOT intended to diagnose, prescribe, nor endorse any brand of products or services. Always seek the advice of your physician or other qualified health provider prior to starting any new weight loss or exercise regimen or with any questions you may have regarding a medical condition.