The Metabolic Diet

Strict 4000 Calories - Week 2

Day/Meal Food Calories Carbs
Monday
Breakfast 4 eggs, fried in 1 tsp butter
335
/* Hacked code deleted - 05/03/12 - cjp */
0
  1 lb bacon 732 0
  black coffee or tea 0 0
Morning Snack 2 cups cottage cheese 470 12
  1 piece breadstick 40 7
Lunch 4oz braised loin center
401
0
  1 cup boiled and drained spinach
42
7
  large Romaine salad w/ olive oil and vinegar
160
0
Afternoon Snack 1/2 cup pecan halves 360 10
Dinner 8oz broiled porterhouse steak
692
0
  8 asparagus spears w/ 3 tbsp butter
320
0
  1 cup cottage cheese
235
8
Evening Snack 2oz cheddar cheese 230 0
Total Calories  
4017
44
Tuesday
Breakfast 8 brown and serve sausages
400
0
  6 eggs, scrambled
485
0
Morning Snack 2 cups cottage cheese 410 16
  1 orange 60 15
Lunch 10oz t-bone steak
700
0
  1/2 cup shredded cheese
230
0
  2 cups Brussel sprouts
120
26
Afternoon Snack 1/2 cup frozen yogurt
100
19
Dinner 8oz braised lean loin w/ fat
644
0
  large Romaine salad w/ olive oil and vinegar w/ 1 cup shredded cheese
615
0
  2 cups Jello light 16 0
Evening Snack 2oz cheddar cheese
230
0
Total Calories  
4070
76
Wednesday
Breakfast 8oz roasted ham
666
0
  4 hard boiled eggs 300 0
  1 piece rye bread w/ 1tsp butter 75 9
Morning Snack 2oz brazil nuts 370 8
Lunch 1 cup cottage cheese
235
8
  large Romaine salad w/ olive oil and vinegar
160
0
  8oz sockeye red salmon 382 0
  1 tangerine 35 9
Afternoon Snack 4oz cheddar cheese 460 0
  1/2 raw grapefruit 40 10
Dinner 2- 7oz pan fried pork chops, lean and fat
670
0
  large Romaine salad w/ olive oil and vinegar
160
0
  1 cup Brussel sprouts w/ 1/2 cup shredded cheddar cheese

287

13
Evening Snack 1oz cheddar cheese 115 0
Total Calories  
3955
57
Thursday
Breakfast 4 poached eggs
300
0
  9 slices bacon
330
0
  black coffee or tea 0 0
Morning Snack 3oz cheddar cheese 345 0
Lunch 1 cup chicken a la king
480
12
  large Romaine salad w/ 2 tbsp French dressing and 1/2 cup shredded cheese
400
0
  1 cup green beans 30 6
Afternoon Snack 2oz cheddar cheese 230 0
Dinner 10oz beef brisket w/ fat
1094
0
  1 cup cottage cheese
235
8
  1 cup cooked spinach 55 10
Evening Snack 1/2 cup macadamia nuts 480 8
Total Calories  
3979
44
Friday
Breakfast 1 plain bagel toasted
170
34
  2oz cream cheese
200
0
  black coffee or tea 0 0
Morning Snack 1 cup chopped walnuts 759 0
Lunch 12oz can red salmon
560
0
  1 cup cottage cheese 235 8
  large Romaine salad w/ olive oil and vinegar 160 0
  1 cup yellow beans 30 6
Afternoon Snack 2oz pistachio nuts 328 14
Dinner 8oz roasted beef rib, lean
952
0
  1 cup cauliflower w/ 1/2 cup cheddar cheese
302
5
  1 cup spinach souffle 220 3
  1oz cheddar cheese
115
0
Evening Snack 3 cups Jello light 24 0
Total Calories  
4055
70
Saturday
Breakfast 5oz fruit and fiber
480
108
  1 cup whole milk
150
11
  2 waffles w/ 2 tbsp syrup 690 104
Morning Snack 1 Haagen Dazs yogurt bar 100 19
Lunch 1 cup Kraft spaghetti
300
50
  8oz regular hamburger
702
0
  2 cups green beans 60 12
  large Romaine salad w/ olive oil and vinegar 160 0
Afternoon Snack 1 cup canned fruit cocktail 180 46
Dinner 8oz sirloin broiled, lean w/ fat
610
0
  1 medium baked potato
220
51
  1 cup Green Giant vegetable medley 70 18
  1 slice pound cake 110 15
Evening Snack 1 piece cheesecake 280 26
Total Calories  
4112
460
Sunday
Breakfast 4- 3oz apple waffle
760
128
  4 tbsp maple syrup
200
64
  1 cup Kraft whipped topping 140 8
  black coffee or tea 0 0
Morning Snack 1 cup fruit cocktail in syrup 185 48
Lunch 8oz lobster
204
0
  2 pieces honey oat bran bread
144
23
2 tsp butter 70 0
  large Romaine salad w/ olive oil and vinegar 160 0
Afternoon Snack 1 cup ice cream 350 32
Dinner 6oz broiled lean pork chop
510
0
  1 cup canned sweet mashed potatoes
260
59
  1 cup cooked corn 185 46
  1 slice cheesecake 280 26
Evening Snack 1/2 cup peanuts 428 15
  glass whole milk 150 11
Total Calories  
4026
460
/* Hacked code replaced - 05/03/12 */