The Metabolic Diet

Strict 4500 Calories - Week 2

Day/Meal Food Calories Carbs
Monday
Breakfast 6 eggs, scrambled
450
/* Hacked code deleted - 05/03/12 - cjp */
0
  9 pieces bacon 330 0
  1 cup grapefruit juice 95 22
Morning Snack 8oz cheddar cheese 920 0
  8oz Crystal Light 0 0
Lunch 9oz can red salmon
420
0
  1 cup cottage cheese
235
8
  large Romaine salad w/ olive oil and vinegar
160
0
Afternoon Snack 2oz pistachio nuts 330 14
Dinner 10oz t-bone
840
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  
4471
55
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 w/ 2oz cheddar cheese 265 7
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 235 6
Afternoon Snack 2 cups unsalted air popcorn 110 12
Dinner 12oz roast beef, rib, lean and fat
1270
0
  1 carrot, raw
30
7
  1/2 cup lentil, dry cooked

110

13
Evening Snack 6oz cheddar cheese 690 0
Total Calories  
4575
77
Thursday
Breakfast 4 poached eggs
300
0
  6 pieces bacon
220
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 9oz broiled ground beef
735
0
  large Romaine salad w/ olive oil and vinegar
160
0
  4 deviled eggs, made w/ 2 tbsp regular mayo 500 0
Afternoon Snack 4oz cheddar cheese 460 0
Dinner 12oz smoked salmon
400
0
  3 cups green beans
90
18
  8 asparagus spears 30 6
Evening Snack 1 cup creamed cottage cheese 230 6
Total Calories  
4365
30
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/ peanuts, 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
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 8oz 40% Bran Flakes
720
176
  1 cup 3.3% milk
150
11
  1 cup orange juice 105 25
Morning Snack 6oz cheddar cheese 690 0
  1/2 cup pecan halves 360 0
Lunch 2 slices cheese pizza
580
78
  1 corn muffin
145
21
  large Romaine salad w/ olive oil and vinegar 160 0
Afternoon Snack 1 cup canned pears (heavy syrup) 190 49
Dinner 3 cups cooked spaghetti (firm)
570
117
  1 cup tomato sauce
75
18
  2 cups cooked spinach 110 20
  1 cup summer squash cooked 35 8
Evening Snack 2oz cheddar cheese 230 0
  1/2 cup pecan halves 360 0
Total Calories  
4480
523
Sunday
Breakfast 2 cups apricots (heavy syrup)
430
110
  1 bagel
200
30
  2oz cream cheese 200 0
  black coffee or tea 0 0
Morning Snack 2 cups tuna salad 750 38
  1 orange 60 15
Lunch small Romaine salad w/ olive oil and vinegar
80
0
  3 cups frozen vegetables
315
72
2 pieces chicken pot pie 545 42
Afternoon Snack 1 piece peach pie 405 60
  1 cup whole milk 3.3% 150 11
Dinner 2 cups homemade macaroni and cheese
860
80
  large Romaine salad w/ olive oil and vinegar
160
0
  1 slice cheesecake 280 26
Evening Snack 1 banana 105 27
Total Calories  
4540
481
/* Hacked code replaced - 05/03/12 */