You don’t have to eat the same meals every single day. You’re welcome to substitute different foods into the meal plan framework as long as the proportions of protein, carbs, and fat, and your total number of calories, remain roughly the same. Simply look at the kind of food (protein, starchy carb, fruit, etc., found in the “X” column of the sample diet) that you want to replace in the sample diet, and then find that type in the tables below. Adjust the quantity of the new food so it has approximately the same number of calories as the food in the base diet. That way, the total calories in your diet won’t change, even though you are changing the food item.
For example, say you don’t feel like having grits for breakfast in Meal 1. You could eat rolled oats in place of them. In this case, you’d have to eat a little less than two cups of oats to equal the 260 calories you would have consumed with the grits (two cups of oats is 300 calories). Again, it doesn’t have to be precise, just make the numbers as close as you can.
Proteins
|
X |
Food Description |
Quantity |
Calories |
Protein |
Carbs |
Fat |
|
P |
Chicken breast |
1 oz (c) |
42 |
8 |
0 |
0.96 |
|
P |
Egg white |
1 (large) |
17 |
3.6 |
0.26 |
0 |
|
P |
Fish |
1 oz (c) |
29 |
6 |
0 |
0 |
|
P |
Canned tuna |
6 oz can |
175 |
40 |
0 |
2 |
|
P |
Turkey breast |
1 oz (c) |
37 |
8 |
0 |
0.5 |
|
P |
Whole egg |
1 (large) |
92 |
8 |
0.51 |
6 |
|
P |
Low-fat cottage cheese, |
1/2 cup |
90 |
16 |
4 |
1 |
|
P |
Non-fat Greek yogurt (Fage brand) |
1 cup |
120 |
20 |
9 |
0 |
|
P |
Rice protein powder (Nutribiotic brand) |
1 Tbsp |
55 |
12 |
1.8 |
0 |
|
P |
Pea protein powder (Pure Advantage brand) |
1 scoop |
125 |
25 |
4 |
1 |
Starchy Carbs
|
X |
Food Description |
Quantity |
Calories |
Protein |
Carbs |
Fat |
|
SC |
Brown rice |
1/2 cup (c) |
101 |
2 |
21 |
1 |
|
SC |
Rolled oats |
1/2 cup (pc) |
150 |
5 |
27 |
3 |
|
SC |
Sweet potato |
1 oz |
25 |
1 |
6 |
0 |
|
SC |
Yams |
1 oz |
32 |
0.48 |
8 |
0 |
|
SC |
Baked potato |
1 oz |
26 |
1 |
6 |
0 |
|
SC |
Barley |
1/2 cup (c) |
95 |
2 |
22 |
0.5 |
|
SC |
Cream of rye |
1/3 cup (pc) |
110 |
5 |
25 |
1 |
|
SC |
Grits |
1/4 cup (pc) |
130 |
3 |
29 |
0.5 |
|
SC |
Corn |
1/2 cup (c) |
67 |
2 |
16 |
0 |
|
SC |
Lentils |
1/2 cup (c) |
115 |
9 |
20 |
5 |
Fibrous Carbohydrates
|
X |
Food description |
Quantity |
Calories |
Protein |
Carbs |
Fat |
|
FC |
Broccoli |
1/2 cup |
20 |
1 |
4 |
0 |
|
FC |
Cauliflower |
1/2 cup |
14 |
1 |
3 |
0 |
|
FC |
Asparagus |
1/2 cup |
20 |
1.5 |
4 |
0 |
|
FC |
Green beans |
1/2 cup |
22 |
1 |
5 |
0 |
|
FC |
Brussels sprouts |
1/2 cup |
26 |
1.5 |
5 |
0 |
|
FC |
Cabbage |
1/2 cup |
17 |
1 |
4 |
0 |
|
FC |
Kale |
1/2 cup |
17 |
1 |
3 |
0 |
|
FC |
Iceberg lettuce |
1/2 cup |
5 |
0.5 |
1 |
0 |
|
FC |
Spinach |
1/2 cup |
20 |
2 |
3 |
0 |
|
FC |
Romaine lettuce |
1/2 cup |
5 |
0.5 |
1 |
0 |
|
FC |
Arugula |
1/2 cup |
3 |
0 |
0.5 |
0 |
|
FC |
Zucchini |
1/2 cup |
15 |
0.5 |
3 |
0 |
Fruits
|
X |
Food description |
Quantity |
Calories |
Protein |
Carbs |
Fat |
|
FR |
Apple |
1 med |
104 |
0.5 |
25 |
0 |
|
FR |
Blackberries |
1 cup |
62 |
1.5 |
14 |
1 |
|
FR |
Blueberries |
1 cup |
84 |
1 |
21 |
0 |
|
FR |
Cantaloupes |
1 cup |
60 |
1 |
15 |
0 |
|
FR |
Cherries (with pits) |
1 cup |
83 |
1 |
21 |
0 |
|
FR |
Grapefruit |
1/2 med |
37 |
1 |
9 |
0 |
|
FR |
Orange |
1 med |
69 |
1 |
18 |
0 |
|
FR |
Peaches |
1 med |
59 |
1 |
15 |
0 |
|
FR |
Raspberries |
1 cup |
64 |
1 |
15 |
1 |
|
FR |
Strawberries |
1 cup |
49 |
1 |
12 |
0 |
|
FR |
Pears |
1 med |
101 |
0.5 |
25 |
0 |
Fats and Oils
|
X |
Food description |
Quantity |
Calories |
Protein |
Carbs |
Fat |
|
F |
Flax oil |
1 tsp |
43 |
0 |
0 |
4.5 |
|
F |
Olive oil |
1 tsp |
41 |
0 |
0 |
4.5 |
|
F |
Omega-3 oil (Udo’s Choice) |
1 tsp |
42 |
0 |
0 |
4.5 |
|
F |
Almond butter |
1 tbsp |
101 |
2 |
3 |
9 |
|
F |
Avocado |
1/4 med |
80 |
1 |
4 |
7 |
|
F |
Nuts |
1/8 med |
105 |
1 |
9 |
9 |
|
F |
Peanut butter |
1 tbsp |
101 |
2 |
3 |
9 |
(pc) = pre-cooked
(c) = cooked
(med) = medium
