Sample Diet
Meal 1 options:
Oatmeal and a shake, multivitamin,
Whole-grain pasta spaghetti, multivitamin
Whole-grain pasta chicken Alfredo, multivitamin
Raisin bran with skim milk and a shake, multivitamin
Meal 2 options:
Shake, Tuna sandwich on whole-wheat bread and mixed vegetables
Shake, Chicken Parmesan and whole-grain pasta and mixed vegetables
Shake, Spaghetti with 95/5 ground beef, or ground turkey and mixed vegetables
Meal 3 options:
Tuna sandwich on whole-wheat bread and mixed vegetables
Chicken Parmesan and whole-grain pasta and mixed vegetables
Spaghetti with 95/5 ground beef, or ground turkey and mixed vegetables
(Optional) Meal 4 options:
Tuna sandwich on whole-wheat bread and mixed vegetables
Chicken Parmesan and whole-grain pasta and mixed vegetables
Spaghetti with 95/5 ground beef, or ground turkey and mixed vegetables
Meal 5 options:
Tuna and mixed vegetables, multivitamins
Chicken Parmesan and mixed vegetables, multivitamins
Turkey and mixed Vegetables, multivitamins
(Optional) Meal 6:
Shake, mixed vegetables
Generally I try to meet the following each day, to maintain variety
1-2 gallons of water
½-1 gallon of skim milk
6 servings of vegetables (2 servings each time they are listed)
4-6 servings of fruit (2 servings in each shake)
2 multivitamins
1 serving of chicken
1 serving of tuna
All ingredients are either whole-wheat, multi-grain, skim milk, baked, grilled or boiled.
There are no fried or breaded foods.
Neither butter nor salt should be added to any meal.
Shakes include: skim milk, two scoops of powder, one egg, two servings of fruit like bananas and berries, and ice cream.