The Metabolic Diet

Moderate 3000 Calories - Week 2

Day/Meal Food Calories Carbs
Monday
Breakfast 2 poached eggs
150
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4
  1 slice raisin bread
65
13
  black coffee or tea 0 0
Morning Snack 1 cup tuna salad 375 19
Lunch 2 cups chicken a la king
940
24
  small Romaine salad w/ olive oil and vinegar
80
0
  1/2 cup white rice 110 25
Afternoon Snack 1oz cheddar cheese 115 0
Dinner 10oz broiled lamb chop
850
0
  1 cup green beans
30
6
  1 cup brussel sprouts 65 13
  1 slice pound cake 110 15
Evening Snack 8oz plain yogurt 145 16
Total Calories  
3035
135
Tuesday
Breakfast 1/2 whole pink grapefruit
40
10
  1 waffle w/ 1 tbsp maple syrup
130
29
  black coffee or tea 0 0
Morning Snack 5oz fried chicken drumstick 390 12
Lunch 6oz chicken breast, fried
440
4
  small Romaine salad w/ olive oil and vinegar
80
0
  8 asparagus spears
20
4
Afternoon Snack 1 slice quiche
600
29
Dinner 4 cups stewed chicken
1000
0
  1 ear corn
85
19
  1 cup cooked parsnip
125
30
Evening Snack 1oz cheddar cheese
115
0
Total Calories  
3025
137
Wednesday
Breakfast 1 English muffin w/ egg, cheese, bacon
360
31
  black coffee
0
0
Morning Snack 1 cup tuna salad 350 19
Lunch 3 cups beef chop suey
900
36
  large Romaine salad w/ olive oil and vinegar and 1/2 cup shredded cheddar cheese
435
0
Afternoon Snack 1 cup cream of mushroom soup 130 9
Dinner 6oz broiled sirloin steak
480
0
  1 cup celery
20
4
  2oz Swiss cheese

210

2
Evening Snack 2 hard boiled eggs 150 0
Total Calories  
3035
101
Thursday
Breakfast 3 slices of bacon
110
0
  2 eggs, fried
180
2
  black coffee 0 0
Morning Snack 1/2 cup walnut halves 321 9
Lunch 6oz pork chops
550
0
  1 cup spinach
55
10
  1 pita 165 33
Afternoon Snack 1 cups macaroni and cheese 430 40
Dinner 12 oz broiled trout
700
0
  4 asparagus spears
10
2
  small Romaine salad w/ olive oil and vinegar 80 0
Evening Snack 1oz cheddar cheese 115 0
  1 cup ice cream 350 32
Total Calories  
3066
138
Friday
Breakfast 1 croissant
235
27
  1 tsp jam or jelly
40
10
  black coffee or tea 0 0
Morning Snack 1 cup beef broth 15 0
Lunch 6oz broiled ground beef
460
0
  1 cup peas 65 11
  small Romaine salad w/ olive oil and vinegar 80 0
Afternoon Snack 4oz Swiss cheese 420 4
Dinner 12oz roast lamb rib
1260
0
  1 baked sweet potato
115
28
  1 cup black-eyed peas 180 30
Evening Snack 1 piece pound cake
110
15
Total Calories  
2980
125
Saturday
Breakfast 2 bran muffins
280
48
  1 cup orange juice
110
25
black coffee or tea
0
0
Morning Snack 1 slice quiche 600 29
Lunch 2 slices cheese pizza
580
78
  1 tangerine
35
9
Afternoon Snack 6 pieces dark roast turkey 240 0
Dinner 6oz fried halibut
350
14
  2 cups mashed potatoes
450
70
  small Romaine salad w/ olive oil and vinegar 80 0
Evening Snack 1 banana 105 27
1/2 cup ice cream 175 16
Total Calories  
3005
316
Sunday
Breakfast 2 plain donuts
420
48
  1 cup orange juice
110
25
  black coffee or tea
0
0
Morning Snack 1 cups tuna salad 375 19
Lunch 5oz chicken breast, fried
365
13
  2 cups black-eyed peas
360
60
small Romaine salad w/ olive oil and vinegar 80 0
Afternoon Snack 1 cup spaghetti w/ meat balls 260 29
  one apple 65 16
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  
3000
283
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