5000 CALORIE SAMPLE DIET




Day 1
Breakfast------ Calories Carbohydrates Protein Fat
2 cups cooked oatmeal (prepared with water) 294.84 50.54g 12.17g 4.68g
1 cup blueberries 114.57 29.13g 1.49g 0.66g
½ cup sliced almonds 265.88 9.08g 9.78g 23.29g
TOTAL 675.29 88.75g 23.44g 28.63g

Snack 1------- Calories Carbohydrates Protein Fat
Berry Smoothie:
2 oz protein powder** 208.00 4.00g 48.00g 0.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
2 cups frozen mixed berries 131.22 32.46g 1.28g 1.16g
TOTAL 510.73 60.22g 65.98g 2.04g

Lunch--------- Calories Carbohydrates Protein Fat
12 oz roast beef, sliced, low sodium 540.00 0.00g 84.00g 18.00g
4 slices low fat Swiss cheese 200.48 3.80g 31.80g 5.72g
8 slices tomato 32.40 7.06g 1.58g 0.36g
4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
4 cups canned lentil soup 503.72 81.22g 31.16 6.00g
TOTAL 1537.64 143.73g 158.94g 34.07g

Snack 2-------- Calories Carbohydrates Protein Fat
2 slices whole grain bread 137.76 25.82g 5.44g 2.36g
¼ cup natural almond butter, unsalted 405.12 11.58g 17.66g 33.82g
2 medium oranges 123.14 30.78g 2.26g 0.32g
TOTAL 666.02 68.18g 25.56g 36.50g

Dinner-------- Calories Carbohydrates Protein Fat
Chicken Stir Fry*
• 10 oz skinless chicken breast, cut 311.84 49.62g 65.46g 3.52g
• 2 Tbs canola oil 159.12 0.00g 0.00g 18.00g
• 2 clove garlic, minced 8.94 1.98g 80.52g 23.54g
• 2 cups sliced mushrooms 30.80 4.60g 4.32g 0.48g
• 3 cups green beans 102.30 23.52g 6.00g 0.40g
• ¼ cup low sodium soy sauce 33.70 5.42g 3.28g 0.04g
• 2 Tbs hoisin sauce 70.40 14.10g 1.06g 1.08g
• 2 cups cooked brown rice 432.90 89.54g 10.06g 3.51g
TOTAL 1150.02 139.16g 170.70g 50.57g

Snack 3--------- Calories Carbohydrates Protein Fat
2 LARA Bar -Cherry Pie 360.00 46.00g 8.00g 20.00g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 730.82 53.77g 16.64g 56.97g


DAILY TOTAL---- 5270.52 553.83g 461.26g 208.78g

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