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.
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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