Advanced Metabolic Optimizer
2000 calories
Breakfast Breakfast Breakfast Breakfast Breakfast
1 cup skim milk 1 cup oatmeal 1 whole wheat English muffin 1 whole wheat pancake 2 French Toast
2 slice whole wheat toast 1 cup orange juice 1 cup skim milk 1 cup skim milk 1 orange
2 tsp jelly 1 cup skim milk 1/2c applesauce 4 egg whites ½ c green peppers
1 cup apple juice 2 egg whites 2tsp jelly 1 cup orange juice 1 cup skim milk
2egg whites + 1 egg ½ cup green peppers 2 egg ¼ c syrup 4 egg whites
1pat butter 1/2 cup green peppers
½ cup green peppers
Snack Snack Snack Snack Snack
½ small whole grain bagel 6 whole cashews 30 cherries 12 whole cashews 1 hard boiled egg
1 hard boiled egg 3oz chicken 2oz chicken 8oz plain yogurt 1/3 cup corn
8oz plain yogurt 8 oz plain yogurt 8oz plain yogurt 1 hard boiled egg ½ cup red beans
Lunch Lunch Lunch Lunch Lunch
1 cup rice 1 cup cooked quinoa 2 med white potato 1 cup green beans 2 sweet potatoes
1 cup asparagus 1cup yellow squash 1/2cup salsa 2 med white potatoes 1/2c green beans
*5oz fish *5 oz fish 1 c green pepper sticks *4oz lean beef *4 oz lean beef
*4oz lean beef 1 cup red beans
Snack Snack Snack Snack Snack
1 orange 1 banana 6 whole pecans ½c dried fruit 1 nectarine
8oz plain yogurt 8oz plain yogurt 8oz plain yogurt 2 Ryvita Crackers 8oz plain yogurt
15 grapes 12 walnuts
Dinner Dinner Dinner Dinner Dinner
3oz chicken breast 1c spaghetti/meat sauce 1 hamburger 4oz fish 4oz turkey
½ large baked potato 2oz ground beef 4oz ground round 1/2 c rice 1/2c stuffing
1 cup broccoli 1 cup green beans 1 bun 1/2 cup carrots 1 cup broccoli
1 apple ½ c red beans 1 cup cauliflower 1 cup skim milk 1 apple
1/2 baked potato 1cup skim milk
Snack Snack Snack Snack Snack
1cup nonfat cottage cheese 1 cup nonfat cottage cheese 1 cup nonfat cottage cheese 1 cup nonfat cottage cheese 1cup nonfat cottage cheese
½ cup red beans 1orange 6 whole almonds 1 peach 1 orange
6 pecans
2000 calories
Breakfast Breakfast
1 cup skim milk 1 bagel
1 bagel 1c orange juice
1c fruit cocktail 1 cup skim milk
2 egg 4 egg whites
2 tsp preserves 1egg
½ cup green peppers
Snack Snack
1c nonfat cottage cheese 8 oz plain yogurt
2oz chicken 2 Ryvita Crackers
½ cup black beans 2oz tuna fish
Lunch Lunch
1 cup raw peppers 1cup cooked cauliflower
*3 oz lean beef *5 oz chicken
1 cup cooked brown rice 2 slices whole grain bread
Snack Snack
1 apple 1 whole grapefruit
3cups popcorn ½ cup red beans
8oz plain yogurt 1cup nonfat cottage cheese
Dinner Dinner
4oz chicken breast 1c lasagna
1 cup rice 2oz ground beef
1c vegetable medley 1 cup green beans
15 grapes
Snack Snack
8oz plain yogurt 8oz plain yogurt
12 pecans 12 walnuts
¼ honeydew
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