The sisters Tammy and Susie Trimple developed the 100 Calorie Diet. Susi Trimple has a degree from Canyon College in Health and Nutrition and is also a Certified Fitness Chef. 100 Calorie is a unit or the multiple of it can be eaten in this diet. Susi lost over 100 pounds with this diet.

It is not a low carb or low fat diet. You can eat your normal food and still lose weight. Foods are measured in 100 calorie portions. Their e-book contains the details of calories in different foods and sample diet plans to make it easy to follow this diet.

You need not sacrifice any food; but food must be eaten only in 100 calorie portions. For women a calorie intake of 1500 and men 2000 daily are recommended. You plan your meals every day in advance.

There is a free foods list and they include bell pepper, broccoli, butternut squash, cabbage, carrots, cucumber, green beans, lettuce, mushrooms, snow peas, tomato, zucchini, alfalfa sprouts, balsamic vinegar, bouillon, capers, carob, cocoa, pickles, hot sauce, salsa, diet soda, soy sauce, splenda and V8 juice. You can eat these free foods at any time if you are hungry and it is also allowed to use them along with your meals.

Sample diet plan:
 1 cup corn flakes
1 cup skim milk
1 cup orange juice
1 tablespoon honey
Herbal tea

Morning Snack
 1 cup baby carrots
1 Tablespoon ranch dip

 3 oz turkey
1 oz Swiss cheese
3 slices whole wheat bread
1 tablespoon mayo
Lettuce, tomato, onion and pickles

Afternoon Snack
 1 cup plain yogurt
1 banana

 3 oz baked tilapia
1 cup pasta
2 cups mixed green salad
1 tablespoon olive oil
Lemon and vinegar

Here are some of their recipes:

Quick and Easy Spinach
1 Can of Spinach, Drained Well – FREE
Garlic Powder to Taste – FREE
1 oz. of Your Favorite Cheese, Shredded - 100
Preheat oven to 350 degrees. Place drained spinach in a small casserole dish, sprinkle with garlic powder. Top with cheese. Bake for 30 minutes.
Makes one large 100 calorie serving
Variation: Use canned asparagus instead of spinach.

Simple Japanese Onion Soup

1 Celery Stalk, Chopped - FREE
1 Small Onion, Chopped - FREE
1 Carrot, Chopped - FREE
1 Teaspoon Fresh Ginger Root, Grated - FREE
1/4 Teaspoon Fresh Garlic, Minced - FREE
2 Tablespoons Chicken Stock - FREE
3 Teaspoons Beef Bouillon Granules - FREE
2 Cups Fresh Mushrooms, Thinly Sliced (Shiitake or White Button) - FREE
2 Quarts Water - FREE
4 Tablespoons Fresh Chives, Chopped – FREE

In a large stockpot, place celery, onion, carrot, ginger, garlic, and one cup of the mushrooms. Next add chicken stock, beef bouillon and water. Bring to a rolling boil. Cover pot and reduce to medium low heat. Cook for 1 hour. Place the remaining mushrooms (1 cup) into a separate pot. Place a strainer over this pot. Pour your boiled mixture into this pot letting just the liquid come through. Discard the strained vegetables. Divide soup into four Asian type bowls and sprinkle the fresh chives on top. Serve immediately with Asian type soup spoons.
Makes 4 FREE servings

Japanese Steakhouse Salad

4 Cups Iceburg Lettuce, Chopped - FREE
1 Large Carrot, Shredded – FREE
1/2 Cup Purple Cabbage, Shredded - FREE


1/4 Medium Onion, Minced - FREE
2 Tablespoons Peanut Oil - 200
2 Tablespoons Rice Wine Vinegar - FREE
2 Teaspoons Water - FREE
1 Tablespoon Fresh Ginger Root, Minced - FREE
2 Teaspoons Catsup - FREE
1/2 Teaspoon Sugar - FREE
1/4 Cup Soy Sauce - FREE
1 Tablespoon Lemon Juice - FREE
1-2 Garlic Cloves, Minced - FREE
Salt and Pepper To Taste – FREE

Place lettuce in a medium bowl, top with carrot and cabbage. Place all salad dressing ingredients into a blender. Blend on high for 30 seconds. Pour dressing on top of salad. Serve immediately.

This book gives you all the necessary information about calories of various foods including fast foods and restaurant foods. It has many recipes with their calorie content.

Alcohol and soft drinks with artificial sweeteners are also allowed.

There are many good points and if you fine tune it little bit it is a good diet plan to reduce the weight in the long run. For example, avoid empty-calorie and nutrient-free foods.

Aerobic exercises, walking, swimming, dance, hiking and team sports are the recommended exercises.

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