Sample Menu: 1,600-calorie dietary program
Note: Daily caloric calculations are approximate and will depend on the amount of unlimited category 1 vegetables consumed. © Metagenics
DAY ONE
Breakfast
Vegetable omelet with 2 whole eggs or 1 whole egg and 2 whites, 1/4 cup chopped spinach, and 2 tbsp. sliced mushrooms; spray pan with olive oil before cooking (or coat with 1/4 tsp. oil)
(servings: 1 protein, free veggies)
Snack
1 serving medical food mixed with water (protein shake)
Lunch
Large tossed salad: 2 cups shredded mixed greens, 2 oz. white tuna (vegetarian option: substitute 3/4 cup cottage cheese for tuna).
1/2 cup each garbanzo or kidney beans, raw broccoli, and cauliflower, 1/4 cup cucumber slices, 1/2 medium tomato, diced, with 1 tbsp. Basic Salad Dressing
2 approved crackers with 1 tbsp. almond butter
1 medium peach or 1 whole grapefruit
(servings: 1 protein, 1 legume, 1 grain, 1 nut, 1 fruit, free veggies, 2 oils)
Snack
1 serving medical food mixed with water (protein shake)
Dinner
3/4 cup of Split Pea Soup
Chicken vegetable stir-fry: 3 oz. chicken breast (cut into strips), stir-fried in 1 tsp. olive oil (remove from pan before stir-frying the veggies); 1 cup asparagus, cut into chunks, 1/2 cup each red or green pepper strips, sliced onion, and 1 clove minced garlic, stir-fried with 1 tsp. each olive oil and fresh minced ginger until softened; add stir-fried chicken and 1-2 tsp. tamari sauce; salt and pepper to taste
1/2 cup baked acorn squash, sprinkled with cinnamon
(servings: 1 protein, 1 legume, 1 category 2 vegetable, free veggies, 2 oils)
Snack
Peach/Apricot Frothy topped with 4 oz. plain yogurt
(servings: 1 dairy, 1 fruit)
DAY TWO
Breakfast
1 serving medical food mixed with water (protein shake)
Snack
1 pear and 8 walnut halves
(servings: 1 fruit, 1 nut)
Lunch
1 cup of black bean soup from health food store (quick and easy)
1/2 sandwich: 3 oz. roast turkey breast on 1 slice 7-grain bread with 1 tsp. canola mayonnaise, lettuce, and sliced tomato (vegetarian option: substitute egg salad: 2 hard-boiled eggs with 1 tsp. canola mayonnaise in 1/2 large pita or whole-wheat tortilla with 1/4 avocado, sliced, lettuce and sliced tomato
1 cup fresh blueberries
6 oz. plain yogurt, nonfat or lowfat
(servings: 1 legume, 1 grain, 1 protein, 1 oil, 1 fruit, free veggies, 1 dairy)
Snack
1 serving medical food mixed with water (protein shake)
Dinner
3 oz. broiled salmon (vegetarian option: substitute 3 oz. tempeh for salmon)
1/2 cup steam spinach topped with garlic sauteed in 1 tsp. olive oil
1 small baked sweet potato
Tossed salad: 1-2 cups mixed greens, 1/3 cup green soy beans, 1/4 cup each raw broccoli and cauliflower, 1/2 stalk diced celery, 1/2 medium tomato, diced, and 1/8 avocado with 1 tbsp. Basic Salad Dressing
(servings: 1 protein, 1 legume, 3 oils, 1 category 2 vegetable, free veggies)
Snack
vegetable salsa dip: 1/3 cup salsa with 1 whole cucumber, 1/2 cup each raw green beans and sliced red peppers.
(servings: free veggies)
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