Diet the Montignac diet phase 1 lunch and dinner

Published on March 26th, 2013 | by George Conte


Montignac diet phase 1 lunch and dinner

This is the third article of an article series i have created about the Montignac diet, you can find all the articles below:

1. Montignac diet

2. Montignac diet phase 1: breakfast

3. Montignac diet phase 1 lunch and dinner

4. Montignac diet Phase 2: weight maintenance

The lunch of the first phase

Lunch typically includes an appetizer, a main course with “good” carbs and cheese or yogurt. But it should not be served with bread.


The appetizers can include raw vegetables, meat, fish, eggs and seafood.

Appetizers of the first phase of the Montignac method:

Raw Food Fish Sausages Other
Asparagus  Salmon smoked German sausage Mozzarella
Tomatoes Salmon Marinated  Raw ham Goat cheese
Cucumber Sardines  Boiled ham Calf sweetbreads
Artichokes Mackerel  Pork sausage Snails
Peppers Herring  Endive with bacon Omelets
Celery Anchovies Boiled eggs
Mushrooms Tuna Scrambled eggs
 green beans Cod  Mayonnaise with eggs
Leeks Shrimp Fish soup
Cauliflower Mussels
Avocado Scampi
 Brussels sprouts Lobster
Lettuce Caviar
Radish Quinces
Dandelion Crabs
Endive Squid

The appetizers that should be avoided in the first phase of the Montignac method:

prohibited avoid
turnip calf Sausages
corn dumplings
rice pancakes

Main course

In general, the main dish includes meat, poultry or fish. It is recommended to combine it with vegetables that contain good carbohydrates and glycemic index of less than 35 (usually fresh vegetables or dried legumes).

Meat and Fish

It is recommend to eat lean meat and there are no restrictions in fish. A good choice is boiled or roasted fish. It is forbidden to eat fish croquettes and you should avoid the consumption of visible pieces of fat and the skin of poultry.

The main dishes of the first phase of the Montignac method (what is allowed and what is forbidden):

Fish Meat Poultry  Hunting / Offal
/ Sausages
Salmon Beef Chicken Hare
Mackerel Veal Cock  Wild rabbit
tuna Pork Guinea fowl Venison
Sardines Lamb Turkey Boar
Herring Goose  Fried & Raw
Perch Duck Ham
Cod Quail  Ox heart
Solea Pheasant Ox tongue
Flatfish Squab Calf sweetbreads
 All Freshwater & Saltwater fish
Prohibited Avoid Avoid
 Fish croquettes Pieces fat The skin

Side dish

The meat or fish should be accompanied by vegetables and not potatoes.

The recommended and forbidden side dishes in the first phase of the Montignac method:

recommended recommended prohibited
  green beans leeks Couscous
broccoli lentils dried beans
eggplants chickpeas chestnuts
zucchini tomatoes potatoes
spinach onions rice
mushrooms peppers pasta
celery cauliflower
cabbage turnips
radish lettuce
Boiled vegetables (not potatoes)

Cheese or dessert

At this phase cheese should be preferred and dessert should be avoided. A good way to consume some cheese without bread is to combine it with a salad.


It is recommended to avoid alcohol in the first phase, if one wants to lose many pounds. But if you want to get rid of a few extra pounds then you can drink half glass of wine at the end of a meal along with cheese.

The dinner of first Phase

The evening meal should be the lightest of all the other meals. It should be prepared based on the same rules you used for lunch. However, the total amount of the meal, and above all the intake of fat, should be reduced. Moreover, consumption of meat is prohibited if it was included at lunch.

It is suggested to eat a dinner rich in carbohydrate of slow glycemic index and proteins three or four times a week. The foods should be cooked without fat. For example, you may eat a vegetable soup (no potatoes and carrots) like a mushroom or a tomato soup. Lentils, dried beans, chickpeas or peas can be served with onion sauce, mushrooms or tomatoes. Another version would be a meal of noodles from whole wheat flour, rice or semolina, which will be accompanied with vegetables or lean sauce.

The dessert of a carbohydrate dinner should include lean cottage cheese or nonfat yogurt or fruit compost. As for drinks, water is recommended or tea or herbal tea and rarely allowed a small glass of red wine.

Twelve basic principles of the First Phase

  1. Food consumption until the feeling of satiety occurs, without limit on quantities and without measuring calories.
  2. Eating three meals a day, without missing any, in specific hours.
  3. Avoid all kinds of snacks between meals. A small snack is allowed the evening if dinner is light.
  4. The daily food intake should not be necessary balanced at each meal, at any one of the three main macronutrients (carbohydrates, proteins, fat), but should be achieved with the total three meals of the day.
  5. Breakfast is based on carbohydrates with a low glycemic index, without or with little fat.
  6. The meal contains proteins, fats and carbohydrates with a low glycemic index (no more than 35).
  7. Dinner is similar to lunch but lighter and with less fat.
  8. Dinner is based on carbohydrates. If saturated fat is used the glycemic index of carbs should not be more than 35. If you are not using saturated fats and the intake of monounsaturated and polyunsaturated fat are limited to a minimum, then the index may be from 35 to 50.
  9. The consumption of saturated fat (meat, fatty sausage types, butter, dairy products, whole milk) should be limited and it is better to replace it with fish oil, olive oil, sunflower oil, etc.
  10. Avoid drinks with sugar.
  11. The consumption of more than one glass of wine or beer at each
    meal is prohibited. Also avoid strong coffee.
  12. Slow chewing of food


Duration of First Phase

The duration of this phase depends on several parameters. It could last until losing all the extra weight. Since the duration of the weight loss varies from person to person, there is no general rule. It could also last until the person reaches a “balanced weight”, but that is different because each person has a different point where the body itself stabilizes the weight without adding other pounds. So if someone needs to lose twenty to thirty pounds, the first phase can last from several weeks to few months. If you need to lose only eight to ten pounds, you should not stop at the first phase as soon as you lose them because the main focus of this phase is not simply the loss of excess weight but also the balanced pancreatic function to increase the tolerance of glucose. This may take two or three months. So if the first phase ends much earlier there is the risk that pancreas will not recover even if the body weight decreased. It is therefore suggested to remain in the first phase for quite some time.

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About the Author

George Conte is a student of Nutrition and Dietetics, a fitness and healthy living enthusiast. After seven years of personal experience with weight loss, exercise and a total body transformation where he managed to burn 121+ pounds of fat he became the founder of A website dedicated to help you overcome obesity and transform your life the same way he did!

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