Meal Plan as documented on MechLogs.com
First quantity is 1600 cal./day diet. Quantity in parenthesis() is 2400 cal./day diet. If second quantity specifies measurement, use that measurement.
I.e. 3tsp. (1Tbsp.) is 3 teaspoons for 1600 cal/day or 1 Tbsp for 2400 cal/day.
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
1 |
1/2c (3/4) Oatmeal 1c (1 1/2) Water 1/4c (1/3) Blueberries 1 (1 1/2) scoop protein powder |
1 Med. (Lg.) Apple 1c (1 1/2) Fat-free Milk |
1 (1 1/2) Tuna Sandwich: 3oz (5) Tuna packed in Water 3 leaves (4) lettuce 1/2 (3/4) medium tomato 2oz (3) fat-free cottage cheese 2 slices (3) whole wheat bread 1 med. (lg.) pear |
Meal Replacement Drink |
5oz (8) Salmon Steak, Baked in foil 2tsp (1Tbsp.) Teriyaki Sauce 1c (1 1/2) rice, wild or brown 1c (1 1/2) steamed mixed vegetables 1tsp. (1 1/2) tub light margarine. |
| 2 | 1 (2) Eggs, poached or scrambled 1 1/2tsp. (2) tub light margarine 2 (3) slices bacon 1 (1 1/2) slices whole wheat toast 2tsp. (1Tbsp.) Jam 5oz (8) orange juice |
2/3c (1) Low-fat (2%) Cottage Cheese 1 Med. (Lg.) Orange |
1/2 (1) Turkey Sandwich: 2oz (3) Lean deli turkey Mustard 2tsp. (1Tbsp) low-fat mayo 1/2 sliced tomato 1 slices (2) whole wheat bread 6 (9)Carrot and Celery sticks 4tsp (2 Tbsp) peanut butter (as dip) |
Meal Replacement Drink |
3oz (5) Boneless, skinless chopped chicken breast 1 1/2tsp (2) virgin olive oil Herbs and spices to taste 1/3c (1/2) White beans 1/3c (1/2) cream of mushroom soup 3oz (4) dry pasta (any style) 4tsp (2Tbsp) grated parmesan cheese Directions: boil pasta until al dente cook chicken with olive oil. Add soup, beans, herbs/spices. Gently simmer 10-15 minutes. Pour over pasta |
| 3 | 1/2c (3/4) Oatmeal 2tsp (1Tbsp.) brown sugar 8oz (12) fat-free milk 1 med (lg) peach |
6oz (8) light yogurt w/fruit 1 med (lg) banana |
1 med (lg) flour tortilla 1/4c (1/3) Egg substitute 1/2c (2/3) chopped tomato 2Tbsp (3) chopped onion 1/4c (1/3) canned corn, undrained 2Tbsp. (3) salsa Directions: cook corn, tomato, onion until soft, add water as needed. Add egg substitute, scramble until cooked. Spread over tortilla, top with salsa. |
Meal Replacement Drink 1 1/2 scoop (2) |
3oz (5) Boneless, skinless chopped chicken breast 1/2c (3/4) italian season tomato sauce 2oz (3) shredded mozzarella cheese 1 med (lg) Yam, sweet potato or potato (baked) 1c (1 1/2) steamed broccoli 2oz (3) shredded mozzarella (over broccoli) |
| 4 | 1c (1 1/2) Raisin Bran 1c (1 1/2) fat-free milk 4oz (6) grapefruit juice 1 med + 3 (1 lg + 4) whole eggs plus whites |
2/3c (1) Low-fat (2%) Cottage Cheese 2/3c (1) fruit salad (canned or fresh) |
1/2 (1) Roast Beef Sandwich: 2oz (3) Lean deli roast beef Mustard 2tsp. (1Tbsp) low-fat mayo 1/2 sliced tomato 2 slices (3) whole wheat bread 6 (9)Carrot and Celery sticks 4tsp (2 Tbsp) peanut butter (as dip) |
Meal Replacement Drink 2/3 scoop (1) |
3oz (5) firm tofu, diced 1 tsp (2) soybean oil Soy sauce, ginger, pepper, onion powder to taste 2/3c (1) water 2/3c (1)chopped vegetables, such as bell peppers, bean sprouts, bok choy and water chestnuts. 1/3c (1/2) black beans 3oz (5) egg noodles. Directions: cook tofu in a large wok with soybean oil. Add spices, soy sauce and water. Simmer covered, 10 minutes. Meanwhile, cook pasta in 1 qt. boiling water until al dente, drain. Add vegetables to tofu and simmer until crisp-tender. Stir, beans and noodles, serve. |
Meal Plan as documented on MechLogs.com
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
| 5 | 2 slices (3) Whole Wheat Toast 1 med + 2 (1 lg + 3) whole eggs plus whites 2Tbsp. (3) Scrambled with Fat Free Milk 1tsp. (1 1/2) Tub Light Margarine |
1 med (Lg.) Banana 1c (1 1/2) Fat Free Milk |
1/2 (1) Crab Meat Sandwich: 3oz (5) Crab meat real or imitation Mustard 1/4c (1/3) Celery, chopped fine 1/2 sliced tomato 1/4c (1/3) Fat Free cottage cheese 2 slices (3) whole wheat bread 1 med (lg) pear |
Meal Replacement Drink 2/3 scoop (1) |
3oz (5) Boneless, skinless chopped chicken breast 2Tbsp (3) Lemon Pepper Marinade (1/2 Med) (Lg.) Zucchini cut in strips 1 Med (Lg.) Bell Pepper 1 Med. (Lg.) Potato Quartered Bake in foil |
| 6 | 2 Oatmeal Pancakes | 1c (1 1/2) Low-fat (2%) Cottage Cheese 1med (lg) Orange |
1 (1 1/2) Chicken Sandwich: |
Meal Replacement Drink 2/3 scoop (1) |
3oz (5) Boneless, skinless chopped chicken breast |
| 7 | 2 (3) biscuits Shredded Wheat 8oz (12) fat free milk 1 Protein bar 1/2 (1) Grapefruit |
2/3c (1) Low-fat (2%) Cottage Cheese 1med (lg) Orange |
1 (1 1/2) Salmon Sandwich:
2/3c (1) fat free milk 3oz (2) Pouch Salmon Mustard as desired 1/2 (3/4) medium tomato 1oz (2) Low fat mayo 2 slices (3) whole wheat bread 2/3c (1) fruit salad canned or fresh |
Meal Replacement Drink 2/3 scoop (1) |
Pig out meal. Eat what ever you want, as much as you want in one sitting. At restaurants, no bringing cheat food home. |