The Metabolic Diet

Moderate 3500 Calories - Week 2

Day/Meal Food Calories Carbs
Monday
Breakfast 4 poached eggs
300
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0
  1 slice raisin bread
65
13
  3 slices bacon 110 0
Morning Snack 1 cup tuna salad 375 19
  1 banana 105 27
Lunch 9oz canned salmon
360
0
  1 cup brussel sprouts
60
13
  1 cup cottage cheese 235 8
Afternoon Snack 1 cups chicken a la king 470 12
Dinner 11oz broiled lamb chop
940
0
  1 baked sweet potato
116
28
  1 cup Brussel sprouts 65 13
large Romaine salad w/ olive oil and vinegar 160 0
Evening Snack 1 plain yogurt 145 16
Total Calories  
3506
149
Tuesday
Breakfast whole pink grapefruit
80
20
  1 homestyle waffle
245
26
  3 eggs, scrambled 225 0
  black coffee or tea 0 0
Morning Snack 5oz fried chicken drumsticks 390 12
Lunch 6oz chicken breast, fried
440
4
  8 asparagus spears
20
4
  small Romaine salad w/ olive oil and vinegar
80
0
Afternoon Snack 1 slice quiche
600
29
Dinner 4 cups stewed chicken
1000
0
  1 ear corn
85
19
  1/2 cup pinto beans 133 25
  1 cup cooked parsnip 125 30
Evening Snack 1oz cheddar cheese
115
0
Total Calories  
3487
163
Wednesday
Breakfast 1 English muffin w/ egg, cheese, bacon
360
31
  black coffee
0
0
Morning Snack 2 cups tuna salad 750 38
Lunch 3 cups beef chop suey
900
36
  1 cup black-eyed peas
180
30
  small Romaine salad w/ olive oil and vinegar 80 0
Afternoon Snack 1 cup of cream of mushroom soup 130 9
Dinner 12oz broiled sirloin steak
960
0
  large Romaine salad w/ olive oil and vinegar
160
0
Evening Snack 2 cups Sugar Free Jello

16

0
Total Calories  
3536
144
Thursday
Breakfast 3 slices of bacon
110
0
  2 eggs, fried
180
2
  black coffee 0 0
Morning Snack 1 cup tuna salad 375 19
Lunch 12oz baked red salmon
560
0
  1 cup spinach
55
10
  small Romaine salad w/ olive oil and vinegar 80 0
Afternoon Snack 2 cups macaroni and cheese 860 80
  4 pieces light roast turkey 540 0
Dinner 12 oz broiled trout
700
0
  4 asparagus spears
10
2
  2 cups cooked parsnip 250 60
Evening Snack 2 cups Sugar Free Jello 16 0
Total Calories  
3491
141
Friday
Breakfast 1 croissant
235
27
  1 tsp jam/jelly
40
10
  black coffee or tea 0 0
Morning Snack 1 California avocado 305 12
Lunch 6oz broiled ground beef
460
0
  2 cups peas 130 22
  2 cups spinach 110 20
Afternoon Snack 6oz Swiss cheese 630 6
Dinner 12oz roast lamb rib
1260
0
  1 baked sweet potato
115
28
  large Romaine salad w/ olive oil and vinegar 160 0
Evening Snack 1oz cheddar cheese
115
0
Total Calories  
3560
125
Saturday
Breakfast 2 bran muffins
280
48
  1 orange juice
105
25
black coffee
0
0
Morning Snack 1 slice quiche 600 29
Lunch 2 slices cheese pizza
580
78
  1/2 cup vanilla ice cream
135
16
Afternoon Snack 8 pieces dark roast turkey 320 0
  large Romaine salad w/ olive oil and vinegar 160 0
Dinner 12oz fried halibut
700
28
  2 cups mashed potatoes
450
70
  1 cup white rice 225 50
Total Calories  
3555
344
Sunday
Breakfast 2 plain donuts
420
48
  1 pink grapefruit
80
20
  black coffee or tea
0
0
Morning Snack 2 cups tuna salad 750 38
Lunch 8oz chicken breast, fried
585
21
  1 cup potato salad made w/ mayonnise
360
28
  small Romaine salad w/ olive oil and vinegar 80 0
Afternoon Snack 1 cup spaghetti w/ meat balls 260 29
Dinner 6oz roast beef rib
630
0
  2 cups broccoli
100
20
  2 cups brussel sprouts 130 26
Evening Snack 1 banana 105 27
Total Calories  
3500
257
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