Meals: Day 2 (also great for Diabetics)

Breakfast:

3 hard-boiled eggs (discard two yolks)* 130 calories
2 tbl low-salt salsa (put on eggs) 15 calories
1 slice Whole-grain bread 100 calories
1 tbl non-fat cream cheese (spread on bread) 15 calories
½ Grapefruit 40
23 nuts (1oz, 28g) Almonds or Hazelnuts, raw 160 calories

Total breakfast Calories = 460

Lunch:

4oz (112g) tofu, firm lite (cubed)* 45 calories
1 oz (28g) or non-fat cheese, grated (or use yogurt) 40 calories
¼ cup (1.5oz, 40g) canned chickpeas 65
1 tbl olive oil 120 calories
2 tbl lemon juice 5 calories
1 medium green pepper, cut in small pieces 30 calories
2 cups broccoli florets, raw 40 calories
½ tsp Herbs and Spices**** 5 calories

Nutrition Snack*** (e.g. one Sherm’s MegaMuffin or ¾ Balance bar) 150 calories

Directions:

Combine all ingredients in bowl. Have Nutrition Snack*** for dessert.

Total Lunch Calories = 510

Snack:

Nutrition Snack*** (e.g. one Balance bar or two Sherm’s Brownies) 200 calories

Dinner:

Fruit and Veggie Dip:

1oz or 30g Protein powder (whey, rice, egg or soy)* 110 calories
3.5oz or 100g Sour cream, non-fat 75 calories
½ cup Tomato, sauce, low salt 45 calories
1 tbl lemon juice 5 calories
1 tbl Canola oil (unrefined, if possible) 120 calories
1 tsp Herbs and Spices**** (or low-salt veggie dip mix) 10 calories
1 tbl Vinegar 5 calories

1 cup Celery, diced 20 calories
1 ½ cup Broccoli, raw 30 calories
1 cup Cauliflower, raw 25 calories
1 large Apple, diced (discard core) 110 calories

Directions:

In a small bowl, combine protein powder, sour cream tomato sauce, lemon juice, oil, herbs/spices and vinegar, mix thoroughly with fork. In another container, combine cut-up veggies and apple. Use protein-powder combo as a dip.

Total dinner = Calories 555

For more recipe ideas, visit our low-calorie cookbooks page.

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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 of page

** 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. top of page

*** 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 Bar (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.

Balance Bar Trail Mix Bars - Fruit & Nut (210 Calories per bar): Includes organic and/or other high-quality 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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As noted in the Cautions and Hazards section of the Calorie Restriction Society's web site, please lower Calorie intake very gradually. The four daily meals above roughly add up to around 1700 -1800 Calories per day. If you are just beginning CR, this regimen will probably be too low in Calories. To compensate, carefully add extra Calories to each meal (see this note**).
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