The Metabolic Diet

Strict 3000 Calories - Week 2

Day/Meal Food Calories Carbs
Monday
Breakfast 4 scrambled eggs w/ 1/2 cup cheddar cheese
525
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0
  butter 35 0
Morning Snack 4oz pepperoni 560 0
Lunch 5oz fried chicken w/ batter
365
13
  2oz American cheese
220
8
  large Romaine salad w/ olive oil and vinegar
160
0
Afternoon Snack 8oz nonfat yogurt 125 17
Dinner 8oz pot roast
510
0
  2oz cheddar cheese
230
0
  large Romaine salad w/ olive oil and vinegar
160
0
  8oz Crystal Light 0 0
Evening Snack 1/4 cup pecan halves 180 5
Total Calories  
3070
35
Tuesday
Breakfast 3 poached eggs
225
0
  6oz ham
380
0
  black coffee or tea 0 0
Morning Snack 1 cup cottage cheese 240 8
Lunch 9oz can tuna in water
405
0
  2oz cream cheese
200
0
  1/2 bran muffin
70
12
Afternoon Snack 2oz cheddar cheese
230
0
Dinner 9oz chuck blade, lean and fat
975
0
  large Romaine salad w/ olive oil and vinegar
160
0
  8oz Crystal Light 0 0
Evening Snack 1oz pistachio nuts
164
7
Total Calories  
3049
27
Wednesday
Breakfast 9 slices bacon
330
0
  1 tsp butter 35 0
  3 eggs, fried 225 0
Morning Snack 4oz Swiss cheese 420 0
  2oz salami 160 0
Lunch 6oz canned salmon
240
0
  large Romaine salad w/ olive oil and vinegar
160
0
  2 hard boiled eggs 150 0
Afternoon Snack 1 cup ricotta cheese 340 12
Dinner 12oz roasted chicken breast
560
0
  1 cup whole milk
150
11
  large Romaine salad w/ olive oil and vinegar

160

0
Evening Snack 2 cups Sugar Free Jello 16 0
Total Calories  
2946
23
Thursday
Breakfast 6 eggs, scrambled
462
0
  9 slices bacon
330
0
  1/2 cup cheddar cheese, shredded 277 0
Morning Snack 1 cup canned crab meat 135 1
  2oz jack cheese 220 0
Lunch 2 cups raw oysters
320
16
  2oz string cheese
160
0
  large Romaine salad w/ olive oil and vinegar 160 0
  8oz Crystal Light 0 0
Afternoon Snack 1 slice pineapple (canned) 35 9
  1 cup cottage cheese 205 8
Dinner 12oz smoked salmon in Pam
600
0
  large Romaine salad w/ olive oil and vinegar
160
0
  1 cup green beans 30 6
Evening Snack 2 cups Sugar Free Jello 16 0
Total Calories  
3110
40
Friday
Breakfast western omelet w/ 4 eggs, 2oz cheese, 1 tsp each of onions, mushrooms, green peppers
595
0
  1 tsp butter
35
0
Morning Snack 3oz Mozzarella cheese 240 0
  1 carrot raw 30 7
Lunch 4 slices of bologna
360
0
  large Romaine salad w/ olive oil and vinegar 160 0
  1 cup cauliflower 25 5
Afternoon Snack 2oz cheddar cheese 230 0
Dinner 9oz fresh pork rib roasted
810
0
  large Romaine salad w/ olive oil and vinegar
160
0
  1 cup green beans 30 6
  8oz Crystal Light
0
0
Evening Snack 1 cup Sugar Free Jello 8 0
1/2 cup whipping cream 410 0
Total Calories  
3093
18
Saturday
Breakfast 4oz Bran Flakes
360
88
  1 cup whole milk 150 11
  1 cup orange juice
110
26
Morning Snack 1 cup unsweetened prunes 225 60
  1 bagel (no butter) 200 38
Lunch large Romaine salad w/ olive oil and vinegar
160
0
  6oz roasted chicken breast
280
0
  1 cup fresh strawberries 45 10
Afternoon Snack 2 blueberry muffins 280 44
Dinner 10oz lamb rib roasted, lean
650
0
  large Romaine salad w/ olive oil and vinegar
160
0
  1 cup brussel sprouts 60 13
  diet drink 0 0
Evening Snack angel food cake w/ 1 cup strawberries and 1 tbsp Cool Whip 315 68
Total Calories  
2995
348
Sunday
Breakfast 3 pancakes and 2 tbsp syrup
302
59
  1 cup orange juice
110
26
Morning Snack 6 graham crackers 180 33
  1 cup apple juice 115 29
Lunch 2 cups chicken a la king
960
24
  small Romaine salad w/ olive oil and vinegar
80
0
1 piece whole wheat bread 70 13
  black coffee or tea 0 0
Afternoon Snack bagel w/ 1 tbsp jelly 250 51
Dinner 8oz t-bone
560
0
  1 cup frozen corn
135
34
  1 cup winter squash, baked 80 18
Evening Snack angel food cake w/ 1 cup strawberries and 1 tbsp Cool Whip 315 68
Total Calories  
3157
355
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