The Metabolic Diet

Moderate 4500 Calories - Week 2

Day/Meal Food Calories Carbs
Monday
Breakfast 4 poached eggs
300
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4
  6 slices bacon
220
0
  1 slice raisin bread 65 13
  black coffee or tea 0 0
Morning Snack 2 cups tuna salad 750 38
  1 cup green beans 30 6
  diet drink 0 0
Lunch 6 eggs, scrambled
300
0
  1 slices white bread
75
12
  3 slices bacon 110 0
  1oz mozzarella cheese 80 0
Afternoon Snack 2 cups chicken a la king 940 24
Dinner 11oz broiled lamb chop
940
0
  1 baked sweet potato
116
28
  1 cup Brussel sprouts 65 13
Evening Snack 2 plain yogurt 290 32
Total Calories  
4581
170
Tuesday
Breakfast 2 packets oatmeal
210
36
  1 cup 3.3% whole milk
150
11
  black coffee or tea 0 0
  whole pink grapefruit 80 20
Morning Snack 5oz fried chicken drumsticks 390 12
  small Romaine salad w/ olive oil and vinegar 80 0
  diet drink 0 0
Lunch 12oz chicken breast, fried
880
8
  8 asparagus spears
20
4
  6 eggs, scrambled
600
0
Afternoon Snack 1/2 cup walnuts
680
12
Dinner 4 cups stewed chicken
1000
0
  1 ear corn
85
19
  1 cup cooked parsnip 125 30
  small Romaine salad w/ olive oil and vinegar 80 0
Evening Snack 1oz cheddar cheese
115
0
Total Calories  
4495
152
Wednesday
Breakfast 1 English muffin w/ egg, cheese, bacon
360
31
  1 cup orange juice
125
25
Morning Snack 1 cups tuna salad 375 19
  large Romaine salad w/ olive oil and vinegar 160 0
Lunch 3 cups beef chop suey
900
36
  2 cup black-eyed peas
360
60
  large Romaine salad w/ olive oil and vinegar 160 0
Afternoon Snack 1 cheeseburger 300 28
Dinner 12oz broiled sirloin steak
960
0
  1oz cheddar cheese
115
0
  large Romaine salad w/ olive oil and vinegar 160 0
Evening Snack 3oz cheddar cheese

345

0
Total Calories  
4320
199
Thursday
Breakfast 9 slices of bacon
330
0
  4 eggs, fried in Pam
300
1
  black coffee 0 0
Morning Snack 2 cups tuna salad 750 38
Lunch 12oz baked red salmon
560
0
  2 cups spinach
110
20
  1 baked sweet potato 115 28
Afternoon Snack 2 cups macaroni and cheese 860 80
  4 pieces light roast turkey 540 0
Dinner 12oz broiled trout
700
0
  4 asparagus spears
10
2
  1 cup cooked parsnip 125 30
Evening Snack 2 cups Jello light 16 0
Total Calories  
4416
199
Friday
Breakfast 2 croissants
470
54
  1 tsp jam/jelly
40
10
  black coffee or tea 0 0
Morning Snack 1 California avocado 305 12
Lunch 9oz broiled ground beef
690
0
  2 cups peas 130 22
  2 cups spinach 110 20
Afternoon Snack 6oz Swiss cheese 630 6
  4 pieces light roast turkey 540 0
Dinner 12oz roast lamb rib
1260
0
  1 baked sweet potato
115
28
  1 cup black-eyed peas 180 30
Evening Snack 1oz cheddar cheese
115
0
Total Calories  
4585
182
Saturday
Breakfast 2 bran muffins
280
48
  1 orange juice
105
25
black coffee
0
0
Morning Snack 1 slice quiche 600 29
Lunch 5 slices cheese pizza
1450
195
  1 cup vanilla ice cream
270
32
  small Romaine salad w/ olive oil and vinegar 80 0
Afternoon Snack 8 pieces dark roast turkey 320 0
Dinner 12oz fried halibut
700
28
  2 cups mashed potatoes
450
70
  1 cup white rice 225 50
small Romaine salad w/ olive oil and vinegar 80 0
Total Calories  
4565
477
Sunday
Breakfast 2 cups cottage cheese
270
16
  1 pink grapefruit
80
20
  black coffee or tea
0
0
Morning Snack 2 cups tuna salad 750 38
  1 orange 60 15
Lunch 10oz chicken breast, fried
730
26
  2 cups mashed potatoes
450
70
  2 cups black-eyed peas 360 60
Afternoon Snack 1 cup spaghetti w/ meat balls 260 29
Dinner 9oz roast beef rib
1045
0
  1 cup broccoli
50
10
  1 cup brussel sprouts 65 13
  small Romaine salad w/ olive oil and vinegar 80 0
Evening Snack 1 banana 105 27
Total Calories  
4505
324
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