Make sure this is the right amount of calories for you before you start it.
Tips And Substitutions For a low-Calorie Diet.
You can substitute any of the items on this diet. Just pick any other food in the same category from the list below. For example, for salmon you can substitute anything from the protein list. For baked potato you can substitute anything from the starchy carb list. For green beans you can substitute anything from the fibrous carb list.
If you want extra protein at any time you can add extra egg whites to your whole eggs. Scramble the eggs and fry them with some olive oil cooking spray.
Use olive oil cooking spray for frying-it adds very few calories and helps the flavor.
The only oil you should ever cook with is olive oil.
Use some soy sauce for flavoring-it adds 2 grams of protein per tablespoon and has only 11 calories.
You have to watch how you choose your foods. It is easy to get cuts of meat that have much more fat and many more calories than what are listed here.
It is easy to get cheese that has lots of fat and lots of calories.
Sauces can contain a lot of fat and tons of calories. Make sure that what you buy and what you make has similar calories, protein, fat and carbohydrate to what is listed here.
Take a tablespoon of flax oil every day. This doesn't count towards your daily calories.
Be careful with the drinks.
Coffee with cream and sugar is a killer. Fruit juices add a lot of calories and little nutrition. And if you drink more than one can of soda per week you can just about forget ever losing weight. It just won't happen.
Have a treat once or twice per week, but no more. You can have a slice or two of pizza. Or maybe a scoop of ice cream. But you can't have the whole pizza or a gallon of ice cream; if you do you will ruin all of your hard work.
If you want more salad, heap it on. Lettuce is basically green water. You can have all the fibrous carbs you want. Nobody ever got fat eating celery.
Day 1
Breakfast:
One hard boiled egg--cal 85/ pro7/ carb0/ fat 6
One half grapefruit--cal 52/ pro1/ carb 13/ fat 0
One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1
Snack:
Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat 1
Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1
One small apple--cal 55/ pro 0/ carb 15/ fat 0
Lunch:
Hamburger, lean 5% fat (3 ounce-0 85 gm)--cal 139/ pro 22/ carb 0/ fat 5
Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
Reduced fat Italian dressing--cal 22/ pro 0/ carb 2/ fat 2
Snack:
Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb 0/ fat 0.5
One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7
Dinner:
Grilled salmon--cal 281/ pro 39/ carb 0/ fat 12
Asparagus--cal 27/ pro 3/ carb 5/ fat 0
One boiled medium potato (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3
Day 2
Breakfast:
Pork loin, lean, broiled (80 gm) cal 126/ pro 21/ carb 0/ fat 4
Tomato (medium-123 gm) cal 26/ pro 1/ carb 6/ fat 0
One piece whole wheat toast. Cal 69/ pro 3/ carb13/ fat 1
Snack:
Tofu (Morinu brand-6 ounce-168 gm)--cal 92/ pro 12/ carb 3/ fat 3
Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
Lunch:
Chicken breast roasted, skinless (60 gm)--cal 95/ pro 18/ carb 0/ fat 2
Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0
Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
Green beans (per cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4
Snack:
Ham, extra lean 4%fat (1.5 ounce-42 gm)--cal 58/ pro 9/ carb 0.2/ fat 2
Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8
Dinner:
Cod (1 fillet-90 gm)--cal 95/ pro 21/ carb 0/ fat 1
One small baked potatol (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
Mushrooms (one cup-70 gm)--cal 15/ pro 2.2/ carb 2.3/ fat 0.2
Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
Spinach salad with peppers and onions--cal 96/ pro 3/ carb 21/ fat 0.5
Italian dressing-low fat(2 tbsp-15 gm)--cal 22/ pro 0.2/ carb1.4/ fat 2
Day 3
Breakfast:
2 Egg (medium-44gm)--cal 130/ pro 11/ carb 0/ fat 8
Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
Peach (medium-98 gm)--cal 38/ pro 0.9/ carb 9/ fat 0.2
One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1
Snack:
Tuna (1.5 ounce-packed in water)--cal 49/ pro 10.5/ carb 0/ fat 0.5
Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
Dill pikle (large-135 gm)--cal 15/ pro 0.4/ carb 3.1/ fat 0.4
Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb13/ fat 1
Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7
Lunch:
Turkey breast roasted, skinless (87 gm)--cal 117/ pro 26/ carb 0/ fat 1
Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1
Broccoli (1/2 cup)--cal 22/ pro 2/ carb 4/ fat 0
Snack:
Boiled egg (large-50 gm)--cal 74/ pro 6.3/ carb 0/ fat 5
Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat
Dinner:
Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4
Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1
Pasta sauce, marinara (1/2 cup-125 gm)--cal 71/ pro 1.8/ carb 10/ fat 2.6
Brussels sprouts (one cup-88 gm)--cal 38/ pro 3/ carb 8/ fat 0.3
Day 4
Breakfast:
Ham, extra lean 4%fat (3 ounce-85 gm)--cal 116/ pro18/ carb 0.4/ fat 4.1
One small potato-pan fried (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
Grapes (1/2 cup seedless-80 gm)--cal 55/ pro 0.6/ carb 15/ fat 0.1
Snack:
Peanut butter (2 tbsp-32 gm)--cal 192/ pro 8/ carb 6/ fat 17
Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8
Lunch:
Tuna (3 ounce-packed in water)--cal 99/ pro 21/ carb 0/ fat 1
Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
Cauliflower (1/2 cup)-- cal 14/ pro 1/ carb 2.5/ fat 0
Lettuce salad, cucumber, sweet pepper--cal 94/ pro 4/ carb 21/ fat 0.8
Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4
Snack:
Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat1
One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
Celery (per stalk)--cal 9/ pro 0.4/ carb 1.9/ fat 0.1
Dinner:
Beef, top round, broiled (65 gm)--cal 116/ pro 20/ carb 0/ fat 3.3
Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0
Portabella mushroom (100 gm)--cal 26/ pro 2.5/ carb 5.1/ fat 0.2
Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4
Day 5
Breakfast:
Whole egg (large)/ 2 whites-scrambled--cal 119/pro 13.3/carb 0/fat 5
Oatmeal (1/2 cup cooked)--cal 75/ pro 2.5/ carb 14/ fat 1.5
Milk 1% (1/2 cup)--cal 59/ pro 5/ carb 6.5/ fat 1.5
Sugar (one teaspoon)--cal 16/ pro 0, carb 4/ fat 0
Snack:
Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb0/ fat 0.5
Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
Cherries (one cup-with pits)--cal 74/ pro 1.2/ carb 19/ fat 0.2
Walnuts (1/2 ounce-14 gm)--cal 84/ pro 3.5/ carb 1.4/ fat 8.5
Lunch:
Grilled halibut (3 ounce)--cal 119/ pro 23/ carb 0/ fat 2.5
Black beans (1/2 cup cooked)--cal 110/ pro 8/ carb 20/ fat 0.5
Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0
Snack:
Cheese-low fat cheddar or Colby (2 ounce)--cal 98/ pro 14/ carb 2/ fat 4
Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1
Asparagus (one cup)--cal 27/ pro 3/ carb 5/ fat 0
Dinner:
Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4
One small baked potato (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
Spinach (one cup-30 gm)--cal 7/ pro 1/ carb 1.1/ fat 0
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