The Metabolic Diet

Strict 4500 Calories - Week 1

Day/Meal Food Calories Carbs
Monday
Breakfast 6 eggs, scrambled
450
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0
  10 pieces bacon 366 0
  1 cup orange juice 110 27
  black coffee or tea 0 0
Morning Snack 8oz cheddar cheese 920 0
  8oz Crystal Light 0 0
Lunch 12oz can red salmon
560
0
  1 cup cottage cheese
235
8
  large Romaine salad w/ olive oil and vinegar
160
0
  diet drink 0 0
Afternoon Snack 2oz pistachio nuts 330 14
Dinner 10oz t-bone
700
0
  large Romaine salad w/ olive oil and vinegar
160
0
  1 cup cooked beets
55
11
Evening Snack 2 cups Jello light 16 0
  4oz cheddar cheese 460 0
Total Calories  
4522
60
Tuesday
Breakfast 9oz ham
615
0
  3 eggs, fried
225
0
  1 tsp butter 35 0
Morning Snack 1 cup walnuts 760 15
  Crystal Light 0 0
Lunch whole duck flesh only
890
0
  large Romaine salad w/ olive oil and vinegar
160
0
  1 cup bean sprouts
30
6
Afternoon Snack 3oz provolone cheese
300
3
  1 cup tuna salad 375 9
  Crystal Light 0 0
Dinner 9oz pork shoulder lean and fat
885
0
  1 broccoli spear
40
8
  1 cup cooked cauliflower 265 7
  2oz cheddar cheese w/ 2oz cheddar cheese
230
0
Evening Snack 2 cups Jello light 16 0
Total Calories  
4596
48
Wednesday
Breakfast cheese omelet w/ 6 eggs, 2oz cheddar cheese
680
0
  4 slices of chopped luncheon ham 210 0
  black coffee or tea 0 0
Morning Snack 6oz mozzarella cheese made from whole milk 480 6
Lunch 9oz shrimp french fried
600
33
  large Romaine salad w/ olive oil and vinegar
160
0
  1 cup cottage cheese 240 6
Afternoon Snack 2 cups unsalted air popcorn 110 12
Dinner 9oz roast beef, rib lean and fat
945
0
  1 carrot, raw
30
7
  2 cups green beans

60

12
Evening Snack 8oz cheddar cheese 920 76
Total Calories  
4435
76
Thursday
Breakfast 4 poached eggs
300
0
  8oz ham
510
0
  3oz cream cheese 300 0
Morning Snack 6oz can tuna in oil 330 0
  2oz pecan halves 380 0
  2oz cheddar cheese 230 0
Lunch 6 slices ham luncheon meat
315
0
  large Romaine salad w/ olive oil and vinegar
160
0
  4 deviled eggs, made w/ 2 tbsp regular mayo 500 0
  diet drink 0 0
Afternoon Snack 6oz cheddar cheese 690 0
Dinner 12oz smoked salmon
400
0
  3 cups green beans
90
18
  8 asparagus spears 30 6
  2oz dry brown rice 200 43
Evening Snack 2 cups Jello light 16 0
Total Calories  
4451
67
Friday
Breakfast 6 eggs, scrambled w/ 1 cup frozen vegs
555
24
  1 tsp butter
35
0
  4 Vienna sausages 180 0
Morning Snack 2oz cheddar cheese 230 0
  2oz mixed nuts w/ peanut oil and salted 350 12
Lunch 1 cup chop suey w/ beef and pork
300
13
  1 broccoli spear 40 8
  small Romaine salad w/ olive oil and vinegar 80 0
  diet drink 0 0
Afternoon Snack 8oz cheddar cheese 920 0
Dinner 9oz lamb rib roasted lean and fat
930
0
  large Romaine salad w/ olive oil and vinegar
160
0
  black coffee or tea 0 0
Evening Snack 1 cup pecan halves 720 20
Total Calories  
4500
77
Saturday
Breakfast 4 egg and cheese omelet
535
0
  9 pieces bacon
330
0
  black coffee or tea 0 0
Morning Snack 6oz cheddar cheese 690 0
  1/2 cup pecan halves 360 0
Lunch 2 cups spinach souffle
440
6
  4oz sardines in oil
236
0
  large Romaine salad w/ olive oil and vinegar 160 0
Afternoon Snack 8oz can salmon 320 0
Dinner 10oz t-bone steak
700
0
  1 cup tomato sauce
75
18
  2 cups cooked spinach 110 20
  1 cup summer squash cooked 35 8
Evening Snack 1oz cheddar cheese 115 0
  1/2 cup pecan halves 360 0
Total Calories  
4466
52
Sunday
Breakfast 3 eggs, fried
225
0
  1 bagel
200
30
  4oz cream cheese 400 0
  black coffee or tea 0 0
Morning Snack 9oz tuna in oil 495 0
  3oz cheddar cheese 345 0
Lunch large Romaine salad w/ olive oil and vinegar
160
0
  3 cups green beans
90
24
9oz veal rib medium fat roasted 690 0
Afternoon Snack 4 hard boiled eggs 300 0
  1 cup whole milk 3.3% 150 11
Dinner 8oz duck
774
0
  large Romaine salad w/ olive oil and vinegar
160
0
  4oz cheddar cheese 460 0
Total Calories  
4449
65
/* Hacked code replaced - 05/03/12 */