LOW CAL BREAKFAST EVERY DAY OF THIS WEEK
Cereal: (3/4 cup) – Choose cereals that are low in sugar content, such as Special K, 40% Bran, Shredded wheat, Wheaties, Raisin Bran, oatmeal, or Puffed wheat.
Milk: (1/2 cup) Low-fat (2%) or skim milk only.
Fruit (1/2 piece) – Choice of orange, banana, pear, apple, grapefruit, or peach.
Coffee or tea – Sugar substitute and/or dash of low-fat or skim milk may be added if desired.
Monday
BREAKFAST: Low Cal Breakfast
LUNCH: Fruit Plate
½ cup Strawberries
¼ cup Honeydew melon – Substitute fruit in season….
¼ cup Cantaloupe
¼ cup low-fat cottage cheese
Lettuce (a few leaves under the fruit)
DINNER:
5 oz Baked Chicken Breasts
1 Med. Baked Potato no butter
½ cup Vegetable: choice of green beans, broccoli, asparagus
½ cup Strawberries
1 Tbl Vanilla yogurt over fruit
EVENING SNACK: Metabo-meal
Cinnamon toast = 2 slices of thin-sliced wheat bread sprinkled lightly with cinnamon or mixture of cinnamon and artificial sweetener and toasted under the broiler.
Tuesday
BREAKFAST: Low-cal breakfast
LUNCH:
1 whole egg, any style, If fried, use vegetable cooking spray
1 slice whole wheat breadtoasted
½ Grapefruit
DINNER:
6 oz Baked or broiled fish – any type no butter
½ cup brown or white rice
½ Cup choice of two – broccoli, carrots, green beans, cauliflower, asparagus, spinach
½ cup Orange slices with dash of vanilla yogurt if desired
EVENING SNACK: Metabo-Meal
Small tossed salad with 2 tlb diet dressing
½ Apple
Wednesday
BREAKFAST: Low-Cal Breakfast
LUNCH:
3 oz Tuna fish water-packed
¼ Small head lettuce
½ Tomato
10 slices Cucumber
2 Tb Diet salad dressing
DINNER:
6 oz Broiled, lean hamburger
½ cup cooked Egg Noodles
½ Cup Vegetable: choice of green beans, broccoli, asparagus
EVENING SNACK: Metabo-Meal
½ Cup Cereal – choice of Shredded wheat or 40% Bran
½ Cup low-fat or skim Milk
½ Banana
Thursday
BREAKFAST: Low-Cal Breakfast
LUNCH:
Large Bowl Tossed salad – lettuce, tomato, cucumber, radish mix; 2 tb diet dressing
Roll (1 small hard or Kaiser roll) 1 tb diet butter
DINNER:
5 oz Baked Chicken
½ cup or 2 to 3 small New potatoes
½ Cup: Vegetable: Choice of spinach, green beans, broccoli
Fruit: Choice of 1/8 Cup cantaloupe or ½ cup strawberries/blueberries
EVENING SNACK: Metabo-Meal:
¼ cup low-fat cottage cheese
½ Apple
Friday
BREAKFAST: Low-cal breakfast
LUNCH:
Whole tomato stuffed with 2/3 chicken salad – see Hilton Head recipe
DINNER:
6 to 8 oz Broiled fish or shrim of any type
1 medium ear Corn on the cob
Small tossed salad – with 2 Tb diet dressing
1 whole Peach sliced and topped with 1 oz plain or vanilla yogurt
EVENING SNACK: Metabo-Meal
Raw vegetable plate (mixture of 6 each of raw carrot sticks, celery, radishes, and cauliflower with diet dip, if desired. See recipe for dip.
Saturday
BREAKFAST: Low Cal Breakfast
LUNCH: Fruit Salad
¼ Cup Cottage Cheese – low fat
Lettuce ¼ Head
½ Cup Orange
½ Cup Apple
¾ Cup Grapes
DINNER:
4 to 5 oz Broiled stake – any type – all visible fat removed
1 med Baked potato with 2 tbl diet margarine
½ Cup Vegetable: choice of Zucchini, Broccoli, Asparagus
Evening Snack: Metabo-Meal
1 whole Banana , lightly sprinkle with cinnamon-artificial sweetener mixture and toasted under broiler.
Sunday
BREAKFAST: Low-cal breakfast
Lunch: Omelet
Egg whites (whites of 3 eggs)
¼ Cup Cottage Cheese low-fat
1/8 of a Small Onion
¼ Cup Green Pepper – Chopped
¼ Cup Mushrooms – Chopped
Note: Fry egg whites lightly in frying or omelet pan, suing vegetable cooking spray. As egg whites set, add cottage cheese and all other ingredients and fold over omelet to cover filling.
DINNER: Spaghetti
½ Cup cooked noodles
4 oz Meatless Sauce (commercially prepared sauce, or use recipe in Chapter 20)
Parmesan cheese (sprinkled lightly over spaghetti)
Tosses salad (small bowl of lettuce, tomato, cucumber, radish mix, with 2 Tbl diet dressing).
1 Small Roll or bread (hard Kaiser roll or 2 medium slices of Italian or French bread with no butter or garlic)
Evening Snack: Metabo-Meal Fruit Plate
½ Apple
½ Banana
1 Tlb Raisins
Note: Slice and mix fruit together.
Second Week of the Low Cal Phase:
During the second week of the Low-cal Phase, simply repeat the menus from the first week. Then, switch over to the Booster menus listed in Chapter 9 for Week 3.