The Metabolic Diet

Moderate 4500 Calories - Week 1

Day/Meal Food Calories Carbs
Monday
Breakfast blueberry bagel
190
/* Hacked code deleted - 05/03/12 - cjp */
38
  4oz cream cheese
100
0
  black coffee or tea 0 0
Morning Snack 6 eggs, scrambled 450 0
  2 tsp butter 70 0
  2 slices white bread 130 24
  3 slices bacon 110 0
Lunch 10oz fried chicken breast
730
26
  2oz spanish rice
200
43
  small salad w/ olive oil and vinegar 80 0
Afternoon Snack 2 cups chicken a la king 940 24
Dinner 12oz roast beef rib
1260
0
  1 baked sweet potato
116
28
  1/2 cup Brussel sprouts 32 7
Total Calories  
4556
196
Tuesday
Breakfast 4 plain waffles
320
54
  2 tbsp maple syrup
100
26
  1/2 pink grapefruit 40 10
Morning Snack 5oz fried chicken drumstick 390 12
  large Romaine salad w/ olive oil and vinegar 160 0
Lunch 12oz chicken breast, fried
880
8
  8 asparagus spears
20
4
  6 eggs, scrambled
600
0
Afternoon Snack 1 slice quiche
600
29
Dinner whole roast duck (no skin)
890
0
  1 ear corn
85
19
  1 cups mashed potatoes
225
35
Evening Snack 1oz cheddar cheese 115 0
Total Calories  
4425
197
Wednesday
Breakfast 2 English muffin w/ egg, cheese, bacon
720
62
  1 orange juice
105
25
Morning Snack 1 cup cottage cheese 235 8
  4oz tuna in oil 300 0
Lunch 3 cups beef chop suey
900
36
  2 cups black-eyed peas
360
60
  large romaine salad w/ olive oil and vinegar 160 0
Afternoon Snack 4 hard boiled eggs 300 0
Dinner 12oz broiled sirloin steak
960
0
  1 cup celery
20
4
  2oz Swiss cheese

210

2
Total Calories  
4500
197
Thursday
Breakfast 9 slices of bacon
330
0
  4 eggs, fried in 1 tsp butter
335
0
  black coffee 0 0
Morning Snack 1 slice quiche 600 29
  small Romaine salad w/ olive oil and vinegar 80 0
Lunch 12oz baked red salmon
560
0
  2 cups spinach
110
20
  large Romaine salad w/ olive oil and vinegar 160 0
Afternoon Snack 2 cups macaroni and cheese 860 80
  3oz cheddar cheese 345 0
Dinner 12oz broiled trout
700
0
  4 asparagus spears
10
2
  2 cups cooked parsnip 250 60
  1 cup green beans 30 6
Evening Snack 1oz cheddar cheese 115 0
Total Calories  
4485
197
Friday
Breakfast 2 bran muffins
320
64
  2 tsp butter
70
0
  cranberry juice 145 38
Morning Snack small Romaine salad w/ olive oil and vinegar 80 0
  2 cups tuna salad 750 38
Lunch 6oz pan fried pork chop
670
0
  1/2 baked potato 72 17
  1 cup green beans 30 6
Afternoon Snack 1 cup chopped walnuts 759 15
Dinner 12oz roast lamb rib
1260
0
  large Romaine salad w/ olive oil and vinegar
160
0
  1/2 cup carrots 35 8
Evening Snack 1oz cheddar cheese 115 0
Total Calories  
4466
186
Saturday
Breakfast 4 boiled eggs
300
0
  1 cup whole milk
150
11
6 pieces bacon
220
0
Morning Snack 2 cups cream of mushroom soup 260 18
  1 slice French bread 100 18
  2 tsp butter 70 0
  1 cup cottage cheese 235 8
Lunch 9oz fried beef liver
555
18
  1 cup mashed potatoes
225
35
  1 cup cooked onions 60 13
  small Romaine salad w/ olive oil and vinegar 80 0
Afternoon Snack 1/2 cup double fudge brownie w/ ice cream 170 20
  1 cup black-eyed peas 180 20
Dinner 2 pieces of beef pot pie
1020
78
  large Romaine salad w/ olive oil and vinegar
395
0
  1 cup black-eyed peas 180 30
Evening Snack 1 piece cheesecake 280 26
1/2 cup ice cream 170 16
Total Calories  
4560
303
Sunday
Breakfast 3 eggs, scrambled
225
0
  1 pita
165
33
  black coffee or tea
0
0
Morning Snack 4oz cashews 680 32
Lunch 10oz chicken breast, fried
730
26
  30 french fries
240
30
  small Romaine salad w/ olive oil and vinegar 80 0
Afternoon Snack 1 piece pecan pie 575 71
Dinner 9oz braised pork shoulder
895
0
  2 cups mashed potatoes, mixed w/ 1/2 cup shredded cheese
727
70
  1 cup green beans 30 6
  1 cup crab meat 135 1
Total Calories  
4482
269
/* Hacked code replaced - 05/03/12 */