The Metabolic Diet

Strict 3500 Calories - Week 2

Day/Meal Food Calories Carbs
Monday
Breakfast 6 brown and serve sausages
300
/* Hacked code deleted - 05/03/12 - cjp */
0
  4 eggs, fried 335 0
  black coffee or tea 0 0
Morning Snack 12 slices of cucumber 10 2
  1 cup cottage cheese 235 8
  1oz cheddar cheese 115 0
Lunch 9oz canned tuna in water
405
0
  large Romaine salad w/ olive oil and vinegar
160
0
  Crystal Light 0 0
Afternoon Snack 4oz mozzarella cheese 320 0
  4oz pepperoni 150 0
Dinner 9oz roasted chicken breast
420
0
  2 cups cauliflower
60
12
  1oz cheddar cheese
115
0
  1 baked sweet potato 35 8
  large Romaine salad w/ olive oil and vinegar 160 0
Evening Snack 4oz cheddar cheese 460 0
Total Calories  
3280
30
Tuesday
Breakfast 9 slices of bacon
330
0
  4 eggs, scrambled
335
0
  2oz Swiss cheese 210 0
Morning Snack 2oz macadamia nuts 410 8
Lunch 5oz pan fried loin chops
558
0
  large Romaine salad w/ olive oil and vinegar
160
0
Afternoon Snack 1/2 cup cottage cheese
102
4
  1 tangerine 35 9
Dinner 6oz lamb chops, lean and fat
600
0
  8 asparagus spears w/ 1 cup shredded cheddar cheese
465
4
  1 cup cooked diced turnip 30 8
Evening Snack 3oz cheddar cheese
335
0
Total Calories  
3570
33
Wednesday
Breakfast 4 egg omelet w/ 1/2 green pepper, 1/2 mushroom
400
4
  6oz ham 280 0
  black coffee or tea 0 0
Morning Snack toast w/ 2 tbsp peanut butter 245 16
  Crystal Light 0 0
Lunch 2 cups spinach souffle
440
6
  1 packet of onion soup (dehydrated) w/ 8oz water
20
4
  6oz American process cheese 630 0
Afternoon Snack 1 cup canned crab meat 135 0
  small Romaine salad w/ olive oil and vinegar 80 0
Dinner 9oz roast beef, lean and fat
945
0
  1 cup cabbage
10
2
  1 raw tomato

25

5
  1 slice French bread 100 18
  2 pats salted butter 70 0
Evening Snack 2oz cheddar cheese 230 0
Total Calories  
3610
55
Thursday
Breakfast Burger King Croissanwich w/ sausage and eggs
450
21
  black coffee or tea 0 0
Morning Snack 4oz cheddar cheese 460 0
  2 stalks celery 10 2
Lunch 6oz baked sole
240
0
  large Romaine salad, 1 tbsp blue cheese dressing
160
0
  3 cups Sugar Free Jello 24 0
  1/2 cup heavy whipping cream 410 0
Afternoon Snack 2 plums 30 8
  1 cup cottage cheese 235 8
Dinner 1 roasted duck
890
0
  1 cup canned carrots
55
12
  3 wedges camembert cheese 345 0
  large Romaine salad w/ olive oil and vinegar 160 0
Evening Snack 1oz cheddar cheese 115 0
Total Calories  
3584
51
Friday
Breakfast 9 slices bacon
330
0
  4 brown and serve sausage
400
0
  4 poached eggs 300 0
Morning Snack 2oz pepperoni 280 0
Lunch 3 cups roasted turkey, light and dark
720
0
  2 cups beef broth 30 0
  1 cup steamed eggplant 25 0
  Crystal Light 0 0
Afternoon Snack 2 cups raw strawberries 70 20
  1/2 cup heavy whipping cream 410 7
Dinner 12oz smoked salmon
600
0
  large Romaine salad w/ olive oil and vinegar
160
0
  1 cup green beans 30 6
Evening Snack 1oz cheddar cheese 115 0
Total Calories  
3470
33
Saturday
Breakfast 6 large pancakes
370
64
  8 brown and serve sausages
400
0
  2 eggs, fried 185 0
  8 tbsp maple syrup 400 128
Morning Snack 2 brownies w/ nuts 190 22
  1 cup whole milk 150 11
Lunch 5oz fried chicken in batter
390
12
  1 cup cooked macaroni
155
32
  1/2 cup shredded cheddar cheese 227 0
  1 cup green beans 30 6
Afternoon Snack 1 blueberry muffin 140 22
  2 tsp butter 70 0
Dinner 2 cups canned chicken chow mein
190
18
  1 baked potato w/ skin
220
51
  1 cup winter squash, baked 80 18
  small Romaine salad w/ olive oil and vinegar 80 0
Evening Snack 1 piece cheesecake 280 26
Total Calories  
3557
410
Sunday
Breakfast 2 packets instant oatmeal
320
62
  1 cup whole milk
150
11
  2 cups frozen orange juice 220 54
  2 slices toasted raisin bread 130 26
Morning Snack 1 slice cheese pizza 290 39
Lunch 2 cups beef and vegetable stew
440
30
  2 dinner rolls
170
28
1/2 cup black walnuts 380 7
Afternoon Snack 1 glazed donut 235 26
  1 cup whole milk 150 11
  20 fresh grapes 80 20
Dinner 2 cups clam chowder
330
34
  1 cup turnip greens cooked from raw
30
6
  1 cup canned spinach 50 7
  6oz shrimp, French fried 400 22
Evening Snack 1 banana 105 27
Total Calories  
3480
410
/* Hacked code replaced - 05/03/12 */