Meals: Day 5
(also suitable for Diabetics)
Breakfast:
4 links Soy or 2 links turkey sausages 170 calories
1 Hard-boiled egg, whole 70 calories
1 cup (4.5 oz, 134g) Asparagus, spears (steamed or boiled) 35 calories
½ tsp Herbs and Spices**** 5 calories
½ tbl Olive oil 60
12 nuts (½ oz, 14g) Almonds 80 calories
1 cup strawberries 50 calories
Directions:
Cook or heat sausages as directed. Combine Olive oil
and herbs/spice mix; sprinkle over egg and sausages. Serve nuts and strawberries
on side.
Total breakfast Calories = 470
Lunch:
Shrimp salad:
6oz (170g) Shrimp, raw 170 calories
2 cups shredded cabbage 35 calories
2 cups Green, leafy salad 20 calories
¾ cup onion, chopped 55 calories
1 tbl Olive oil 120 calories
1 tbl vinegar 5 calories
1 tbl lemon juice 5 calories
Directions:
Heat oil in non-stick pan for 2 minutes. Add remaining
ingredients, except leafy salad and cabbage, and simmer for 3 to 5 minutes.
Pour mixture over veggies.
Apple Dessert:
1 small Apple 55 calories
6 Macadamia nuts 100 calories
¼ tsp apple-pie spice (nutmeg and cinnamon) 5 calories
Directions:
De-core and halve the apple. Sprinkle spice and serve
with nuts.
Total Lunch Calories = 570
Snack:
1 cup non-fat Cottage cheese* 120
calories
1/2 oz, 14g or 6 macadamia nuts 100 calories
Total snack = Calories 220
Dinner:
Ginger Chicken:
3.5oz pre-cooked chicken breast, bnls/sknls, cut into
strips 160 calories
1 tbl Olive oil 120 calories
½ oz walnuts 90 calories
2 cups broccoli florets 60 calories
1 cup peas and onions, frozen 50 calories
½ tsp ginger powder 5 calories
¼ cup water
1 large Orange 85 calories
Directions:
Heat oil in a large non-stick pan (medium heat). Add
chicken, wait one minute, then add water, veggies, ginger and walnuts.
Continue cooking for 10 – 15 minutes, stirring often; add more water
if necessary. Have orange for dessert.
Total dinner = Calories 570
For more recipe ideas, visit our low-calorie
cookbooks page.
Use this Quick-Jump Table to Access Each Day's Meal
in a Seven-day Week:
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Day 1 | Day 2
| Day 3 | Day 4
| Day 5 | Day 6
| Day 7
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Notes:
These meals are merely suggestions. Once you become familiar
with nutritious, low-Calorie food choices, such as the ones above, menu
and meal combinations are endless … so be creative!
* Vegetarians and Vegans
Adequate protein and omega 3 fats may be deficient in vegetarian or vegan
diets. Other nutrients which are a bit tricky to get on a totally non-animal
diet: vitamin B12 (no, fermented foods & spirulina do not contain
it -- supplements are absolutely necessary for vegans and a good idea
for the ovo-lacto); calcium, zinc, and iron (vegan iron is both relatively
rare and not very bioavailable). It is especially important for veg(etari)ans
to put their diets through nutrition software (see "References and
Resources" below) to work out exactly how much you're getting of
these & other nutrients. When you do your blood work, a ferritin test
is especially important for veg(etari)ans. If you do not eat fish (or
supplement with its oil), consider a flax supplement. In addition, true
vegans are especially vulnerable to protein (amino acid) deficiency. Substitute
meat, dairy and egg choices above with suitable vegetable-only protein
products (tofu, rice-protein powder, beans, brewers yeast, etc). top
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** Adding extra Calories
The number of additional Calories will depend on your sex, age, activity
level, metabolism and length of time on CR. A good rule-of-thumb:
If you are losing more than 1 pound per week, you may
be cutting Calories too fast.
One may add Calories by including extra nuts, olive oil
or fruit. Alternatively, Nutrition Snacks*** may added – they are
a good choice since one knows exactly how many Calories are in each serving.
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*** Nutrition Snacks: Bars,
Muffins, Shakes and Mixes
The best Nutrition Snacks are based on recipes developed by others practicing
CR. For example, check out Sherm’s Brownies and MegaMuffins
as well as Walford’s Beyond
The 120 Year Diet. These recipes were developed using nutrition-analysis
software.
It is understandable that the convenience of commercial
products may be desirable at times. The following products appear to be
the least processed of the numerous brands available; they may be found
in grocery or health-food stores:
Balance
bars (200 Calories per bar): there are several varieties offered by
this brand; all are “Zone” balanced. The Outdoor bar seems
best due to better-quality ingredients, least saturated fat and lack of
vitamin/mineral fortification (you should be getting plenty from the remainder
of your diet; otherwise, take a multivitamin). The Almond Brownie is also
acceptable; however, it is fortified.
Nutribiotic ProZone bars and mixes (around 200
Calories per bar or mix serving): There are several varieties offered
by this brand; all are “Zone” balanced. Like the Balance Outdoor
bar, the ProZone bars and shake mixes contain quality ingredients and
are not fortified.
Rebar (160 Calories per bar): Includes high-quality
organic vegetable and fruit ingredients. It does not contain protein or
fat. If using this product one may add, for example, raw almonds and non-fat
yogurt, to “balance” the meal.
Odwalla (210 Calories
per bar): Includes organic and/or other hiquality ingredients in their
meal-replacement bars. They also make a fruit/soy protein drink. top
of page
**** Herbs and Spices
A low-salt, all-in-one spice mix, such as Veg-it or Spike, works well
and is convenient.
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