the Metabolic Diet

Moderate 1000 Calories - Week 1

Day/Meal Food Calories Carbs
Monday
Breakfast 1 poached egg
75
0
  1/2 English Muffin
70
13
  Black Coffee
0
0
Lunch 3oz roasted chicken breast
140
0
  1/2 cup cooked carrots
35
8
  small romaine lettuce w/ olive oil and vinegar
80
0
  diet drink
16
0
Dinner 4.5oz lean roast beef rib
307
0
  1 cup 3 bean salad
140
36
  small Romaine salad w/ olive oil and vinegar
80
0
  diet drink
0
0
Evening Snack 20 grapes 70 18
Total Calories  
997
75
Tuesday
Breakfast 1oz Special K
110
21
  1/2 cup skim milk
45
6
  Black Coffee
0
0
Lunch 6oz tuna packed in water
180
0
  1 cup can mixed vegs
75
15
  1/2 cup cottage cheese
102
4
  diet drink
0
0
Dinner 6oz sole baked
160
0
  1 cup lowfat cottage cheese
235
8
  1 cup spinach
55
10
  1 pat butter
35
0
  4 cups sugar free Jello
32
0
  diet drink
0
0
Total Calories  
1029
64
Wednesday
Breakfast 1 egg, fried
80
0
  3 slices fried bacon
110
0
  black coffee
0
0
  1 slice whole-wheat toast
70
13
  1 pat butter
35
0
Lunch 1 cup macaroni and cheese
230
26
  4 cups Jello light
32
0
  diet drink
0
0
Dinner 3oz broiled sirloin steak
240
0
  1 cup carrots
35
8
  1oz Swiss cheese

105

1
  small Romaine lettuce w/ olive oil and vinegar
80
0
  diet drink
0
0
Total Calories  
1017
48
Thursday
Breakfast 1 slice toast
55
10
  1 egg, fried
80
0
  black coffee 0 0
Lunch 6oz baked red salmon
280
0
  1/2 cup corn
70
18
  small Romaine salad w/ olive oil and vinegar
80
0
Dinner 4oz t-bone steak
280
0
  small Romaine lettuce w/ olive oil and vinegar
80
0
  diet drink
0
0
Evening Snack 3oz ice cream
100
12
Total Calories  
1025
40
Friday
Breakfast 2 eggs, scrambled in 1 tsp butter
185
0
  1/2 pita pocket
80
15
  black coffee or tea
0
0
Lunch 2oz can tuna in water
60
0
  1 hard boiled egg
75
0
  1 cup cottage cheese
235
8
  small Romaine salad w/ olive oil and vinegar
80
0
  diet drink 0 0
Dinner 3oz chicken breast
168
0
  1/2 cup corn
70
18
  1 cup green beans
30
0
  4 cups Jello light
32
0
  diet drink
0
0
Evening Snack 20 grapes 70 18
Total Calories  
1015
47
Saturday
Breakfast 3 pancakes (frozen) 4" each
180
36
  1 tbsp maple syrup
50
15
black coffee or tea
0
0
Lunch 3oz turkey, roasted
175
8
  1/2 cup frozen cauliflower
17
3
  diet drink
0
0
Dinner 1 cup canned drained shrimp
154
1
  large Romaine salad w/ olive oil and vinegar, 1oz of cheddar cheese
275
0
Evening Snack 20 grapes 70 18
Total Calories  
1031
96
Sunday
Breakfast 2oz Special K
220
40
  4oz 1% milk
51
6
  black coffee or tea
0
0
Lunch

2oz lean broiled loin chop

135
0
  large Romaine salad with olive oil and vinegar
160
0
  diet drink
0
0
Dinner 4oz roast beef, lean w/ fat
280
0
  1/2 cup Green Giant veg combination
60
9
  1/2 cup fresh blueberries
41
10
  diet drink 0 0
Evening Snack 1 medium banana 105 27
Total Calories  
1052
92
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