SAMPLE ONE WEEK DIET FOR A MAN, 6 FT TALL

If you are a man that is 6 ft tall, your target numbers are 30 gm fat, 125 gm protein, and 125 gm carbs. You can use the calorieking website to check the food values, but this is what it would look like: (ALL GREEN VEGGIES AND SIDE SALADS ARE FREE FOODS, EAT AS MANY AND AS MUCH AS YOU WANT)

Day 1:

Breakfast: Protein Cocoa with whipped cream first thing on getting up.
2nd breakfast: Reese's Shake

Lunch: Ham sandwich w/low carb bread like Pepperidge Farm Oatmeal Bread
Side Salad with low fat dressing - Light Done Right is a good brand
apple or other fruit, 1 cup

Snack: Balance Bar

Dinner: 4 oz ground beef, pan fried with PAM
1 sweet potato
green beans, as much as you want
Blue Bunny No Sugar ice cream, 1/2 cup

Bedtime snack: protein cocoa

Day 2:
Breakfast: Protein Cocoa on arising
2nd Breakfast: Quaker Weight Control Oatmeal
2 eggs
3 slices extra lean ham (5% fat)

Lunch: Tuna salad made with light mayonnaise - 6 oz can
10 crackers or 2 pieces low carb bread - Sarah Lee
apple or 1 cup fruit
green side salad

Snack: Balance Bar

Dinner: Mission Carb Balance Flour Tortilla
4 oz cooked hamburger
1 slice cheese
onions
salsa
lettuce
peach or other fruit

Bedtime snack: protein cocoa

Day 3:

Breakfast: protein cocoa
2nd breakfast: 1 1/2 cups Special K Protein Plus cereal
1 cup milk

Lunch: 3 oz turkey breast meat
2 slices low carb bread
light mayonnaise
tomatoes
onion
1 oz cheese
side salad
3 cups popcorn

Snack: Balance Bar

Dinner: baked chicken breast
1/2 cup lima beans or other starchy beans
side salad
green veggie like broccoli or other deep green veggie
1/2 cup Blue Bunny sugar free ice cream

Day 4: Protein Cocoa
Reese's Shake

Lunch: Roast beef sandwich on low carb bread (3 oz roast beef)
Light mayonnaise
Side Salad
Apple

Snack: Balance Bar

Dinner: Pork Chop
Sweet potato
Side Salad
1/2 cup Blue Bunny no sugar ice cream

Bedtime snack: protein cocoa

Day 5:

Protein Cocoa on rising
2nd breakfast: Turkey sausage links (3 links)
Van's Maple Oat Fusion waffles (2)

Lunch: Chicken Salad made with light mayo, pickles, onions, cayenne
2 pieces low carb bread
1 oz cheese
fruit

Snack: Balance Bar

Dinner: Ham steak
1/2 cup beans
salad
10 carb ice cream

Bedtime snack: protein cocoa

Day 6: protein cocoa on rising
Reese's shake

Lunch: Tuna sandwich made with light mayo, pickles, onions on light bread
side salad
apple

Snack: Balance Bar

Dinner: Fish
Beans - 1/2 cup starchy beans, like limas, blackeyes, black beans, etc.
Green veggie like broccoli or green beans
1/2 cup low carb ice cream

Day 7: protein cocoa on rising
Reese's Shake
Lunch: egg salad sandwich made from 2 eggs with light mayo and mustard
apple

Snack: Balance Bar

Dinner: roast beef
1/2 cup beans
cole slaw with light dressing
low carb tortilla with 1 tbs jelly and peanut butter