The Diet Nutritional Plan Week of Healthy Food

The problem with most diets is that they don’t give you an exact plan. I’m changing that right now. Here I’ll list out an exact week long healthy meal plan. The average day will provide the following nutrients, calories, etc.

• Daily Calorie Intake – 1,505 cals
• Daily Sodium Intake – 1,787 mg
• Daily Sugar Intake – 83 grams
• Daily Cholesterol Intake – 21 mg
• Daily Saturated Fat Intake – 3 grams
• Daily Fiber Intake – 62 grams

The only area in which I think I may be missing the mark a bit is in my daily intake of sugar. I keep losing weight though and the reason is that the rest of the diet is nearly perfect and a large majority of the sugar is natural and healthy. Just for comparison reasons, I now list the FDA recommended requirements.

Calories	Calories from Fat	Tot. Fat (g)	Sat. Fat (g)
2000	400	65 g	20 g
Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)
300 mg	1500 – 2400 mg	130 – 300 g	25 – 38 g
Sugars (g)	Protein (g)	Vitamin A (%)	Vitamin C (%)
40 g	50 – 78 g	3000 IU	90 mg
Calcium (%)
1000 mg

Day 1 of The Diet nutritional Plan

Breakfast:

	Grams	Calories
Bran Buds	91	228
Skim Milk Fat Free	125	46
Coffee, Instant – Prepared With Water	715	14
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads	100	80

Lunch:

Kamut Pasta with Sicilian Salsa Verde, Cabbage, and Green Beans	137	224
Green Bean Salad with Radishes	122	38
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads	100	80
Minute Maid Coolers Pink Lemonade	100	90
Winter Greens and Shiitake Mushrooms	347	118

Dinner:

Orange and Fennel Poached Orange Roughy	324	262
Carrots and Brussels Sprouts	212	85
Roasted Broccoli with Garlic	179	78
Lemon Couscous Salad with Spinach, Scallions, and Dill	159	173
Coca-Cola Zero	240	1

Day 2 of The Diet Nutritional Plan

Breakfast:

10 Grain Hot Cereal	121	368
Blackberries	144	62
Coffee, Instant – Prepared With Water	715	14

Lunch:

Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads	100	80
Baby Spinach and Raspberry Salad	201	94
Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin	236	296
Sweetened Raspberry Iced Tea Mix	20	18

Dinner:

Spicy Stir Fried Chicken and Greens with Peanuts	148	91
Mushrooms with Spinach, Ginger and Soy	184	70
Corn Salsa	184	118
Crazy Cranberry – Fruit Smoothies/Berry	228	147
Beans, Snap, Green – Cooked, Boiled, Drained, Without Salt	125	44
Roasted Broccoli with Garlic	179	78

Day 3 of The Diet Nutritional Plan

Breakfast:

Organic Apple Cinnamon Harvest – Back to Nature Cereals	54	180
Milk, Nonfat, Fluid – Without Added Vitamin A (Fat Free Or Skim)	147	52
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads	100	80
Minute Maid Multi-Vitamin – orange juice and blends	240	120

Lunch:

Whole Wheat Pasta with Spinach and Garbanzo Beans	208	381
Spinach and Mushrooms with Truffle Oil	175	49
Eggplant Cannelloni	239	133

Dinner:

Zucchini and Corn Tacos	222	149
Corn Salsa	184	118
Lemon-Roasted Green Beans with Almonds	266	119
Ratatouille	349	89

Day 4 of The Diet Nutritional Plan

Breakfast:

Instant Oatmeal Original	28	100
Coffee, Instant – Prepared With Water	238	5
Blackberries, 1 cup, raw – Fruits	108	53
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads	100	80

Lunch:

Romaine Lettuce – Fresh Vegetables	142	33
Organic Cherry Tomatoes – Melissa’s Organics	120	22
Broccoli – Raw	44	15
Cucumber – With Peel, Raw	52	8
Kraft Free Dressing Fat Free Zesty Italian	75	38
Cauliflower – Raw	50	13
Onion (Red), 1 med, raw – Veggie Nutrition Facts	22	8

Dinner:

Golden Twirls	85	130
Jalapeño-Red Bean Burgers	179	456
100% Whole Grain – Harvest Selects	56	140
Romaine Lettuce – Fresh Vegetables	14	3
Tomatoes, Red, Ripe – Raw, Year Round Average	15	3
Onion (Red), 1 med, raw – Veggie Nutrition Facts	11	4
Honey Mustard	30	25
Golden Twirls	85	130
Pineapple Delight with Banana Small – Fruizle Express	396	160

Day 5 of The Diet Nutritional Plan

Breakfast:

Ezekiel 4:9 100% Flourless Sprouted Grain Cereal	168	285
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads	100	80
Non Fat Plain	156	46

Lunch:

Barley Stew with Leeks, Mushrooms, and Greens	310	170
Shaved Brussels Sprout and Shallot Saute	153	135
Green Bean Salad with Radishes	122	38

Dinner:

Spicy Sauteed Fish with Cherry Tomatoes	493	288
Carrots and Brussels Sprouts	212	85
Broccoli – Cooked, Boiled, Drained, Without Salt	156	55

Snacks:

Raspberry Revitalizer – Smoothiew/ Yogurt

560

370

Day 6 of The Diet Nutritional Plan

Breakfast:

Bran Buds	60	150
Milk, Nonfat, Fluid – With Added Vitamin A (Fat Free Or Skim)	172	59
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads	100	80
Coffee, Instant – Prepared With Water	358	7

Lunch:

Linguine with Squash, Spinach, and Mussels	438	460
Baby Spinach and Raspberry Salad	201	94
100% Whole Grain – Harvest Selects	28	70

Dinner:

Turkey, Green Bean, Corn, and Quinoa Salad	184	220
Grilled Eggplant with Caponata Salsa	239	61
Steamed Broccoli with Garlic, and Lemon	91	60
Lemon-Roasted Green Beans with Almonds	266	119
Organics Stone Ground 100% Whole Wheat Bread	36	89
Peach Tea – Black Tea	240	70

Day 7 of The Diet Nutritional Plan

Breakfast:

10-Grain Cereal	40	140
Blackberries, 1 cup, raw – Fruits	144	70
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads	100	80
Coffee, Instant – Prepared With Water	358	7

Lunch:

Barley with Shiitake Mushrooms	256	130
Spinach, Radishes, and Chili’s	284	121
Brussels Sprouts with Lemon and Pistachios	136	143
Roasted Broccoli with Garlic	179	78

Dinner:

Poached Tuna with Escarole and Lima Beans	192	169
Winter Greens and Shiitake Mushrooms	347	118
Baby Spinach and Raspberry Salad	201	94
Sweetpotato – Cooked, Baked In Skin, Without Salt	200	180
Lemon-Roasted Green Beans with Almonds	266	119

Snack:

Berry Lishus small – Fruizle Express

369

110

There you are. Yes, you can eat tons of delicious food, while eating healthy. I challenge you to only try this diet for one week. Don’t check the scale until the end of the week and don’t cheat and I’m positive you’ll lose weight. If your required calories are less than 1500, you of course will have to decrease the amounts to your requirements.

In the next article I explain how to roast vegetables like a pro, the healthy way