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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