Advanced Metabolic Optimizer



1900 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 2 egg ¼ c syrup 4 egg whites

1pat butter 1/2 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

1 hard boiled egg ½ cup red beans

Lunch Lunch Lunch Lunch Lunch

1 plum 1 orange 1 apple ½ cup grapes 2 TBS raisins

1 cup asparagus 1cup yellow squash ½ cup salsa 2med white potatoes ½ c green beans

*4 oz fish *4 oz fish ½ c green pepper sticks *3 oz lean meat *3 oz lean meat

1 cup cooked brown rice 2/3 cup cooked couscous *4 oz lean meat ½ cup red beans 2 sweet potatoes

2 med white potatoes

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

12 walnuts

Dinner Dinner Dinner Dinner Dinner

3oz chicken breast 1c spaghetti/meat sauce 1 hamburger 4oz fish 4oz turkey

1 large baked potato 2oz ground beef 3oz ground round 1 c rice 1c stuffing

1/2 cup broccoli 1/2 cup green beans 1 bun 1/2 cup carrots 1/2 cup broccoli

½ c red beans 1 cup cauliflower 1 cup skim milk 1 apple

1 baked potato

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 2 Ryvita Crackers 6 whole almonds

1900 calories

Breakfast Breakfast

1 cup skim milk 1 bagel

1 bagel 1c orange juice

1/2c fruit cocktail 1 cup skim milk

2 egg 4 egg whites

2 tsp preserves 1egg

Snack Snack

1c nonfat cottage cheese 8 oz plain yogurt

2oz chicken 2 Ryvita Crackers

½ cup black beans 2oz tuna fish

Lunch Lunch

12 large cherries 1 large kiwi

½ cup raw peppers 1cup cooked cauliflower

*3 oz lean meat *4 oz chicken

1cup cooked brown rice

Snack Snack

1 apple 1 whole grapefruit

3cups popcorn ½ cup red beans

Dinner Dinner

3oz chicken breast 1c lasagna

1 cup rice 2oz ground beef

1/2c vegetable medley 2/3 cup corn

15 grapes ½ cup green beans

Snack Snack

8oz plain yogurt 8oz plain yogurt

12 pecans 12 walnuts

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