The Metabolic Diet

Moderate 4000 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
  black coffee or tea 0 0
Morning Snack 2 cups tuna salad 750 38
Lunch 3 eggs, scrambled
300
0
  2 slices white bread
130
24
  3 slices bacon 110 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  
4006
176
Tuesday
Breakfast 1 packets oatmeal
105
18
  1 homestyle waffle
245
26
  1 cup whole milk 150 11
  2 tbsp maple syrup 100 32
Morning Snack 5oz fried chicken drumsticks 390 12
Lunch 6oz chicken breast, fried
440
4
  8 asparagus spears
20
4
  1/2 cup potato salad w/ mayonnaise
180
14
Afternoon Snack 1 slice quiche
600
29
Dinner 4 cups stewed chicken
1000
0
  1 ear corn
85
19
  1 cup pinto beans 265 49
  large Romaine salad w/ olive oil and vinegar 160 0
Evening Snack 2oz cheddar cheese
230
0
Total Calories  
3970
218
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
Afternoon Snack 2 cheeseburgers 600 56
  small Romaine salad w/ olive oil and vinegar 80 0
Dinner 12oz broiled sirloin steak
960
0
  1 cup green beans
30
6
Evening Snack 2oz cheddar cheese

230

0
Total Calories  
4090
197
Thursday
Breakfast 9 slices of bacon
330
0
  3 eggs, fried in Pam
225
1
  black coffee 0 0
Morning Snack 1 cup tuna salad 375 19
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
  small Romaine salad w/ olive oil and vinegar 80 0
Evening Snack 1 cup Jello light 8 0
Total Calories  
4038
180
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
  4 pieces light roast turkey 540 0
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  
4100
125
Saturday
Breakfast 2 bran muffins
280
48
  2 tsp butter 70 0
  1 orange juice
105
25
black coffee
0
0
Morning Snack 1 slice quiche 600 29
Lunch 3 slices cheese pizza
870
117
  1/2 cup vanilla ice cream
135
16
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
Evening Snack 1oz cheddar cheese 115 0
Total Calories  
3955
383
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
Lunch 10oz chicken breast, fried
730
26
  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
Dinner 12oz roast beef rib
1260
0
  2 cups broccoli
100
20
  2 cups brussel sprouts 130 26
Evening Snack 3 cups Jello light 24 0
Total Calories  
4044
235
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