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
JalapeƱo-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

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