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

__________________
FREEDOM IS SOMETHING TAKEN

Day 2

Breakfast Calories Carbohydrates Protein Fat
Pepper & Cheese Scramble
• 4 large eggs 294.00 1.54g 25.16g 19.88g
• 4 large egg whites 68.64 0.96g 14.39g 0.22g
• ½ cup bell pepper, chopped 19.36 4.50g 0.74g 0.22g
• 1/3 cup shredded part skim mozzarella cheese 113.25 5.18g 9.38g 6.07g
4 slices whole wheat bread, toasted 277.00 51.70g 10.90g 4.80g
4 tsp trans fat free margarine 112.94 0.00g 0.00g 12.48g
4 tsp all natural fruit spread 53.34 13.34g 0.00g 0.00g
TOTAL 938.53 77.22g 60.57g 43.67g

Snack 1 Calories Carbohydrates Protein Fat
2 cups cooked oatmeal 294.34 50.46g 12.16g 4.68g
¼ cup sliced almonds 132.94 4.54g 4.88g 11.64g
1 cup sliced strawberries 53.12 12.74g 1.12g 0.50g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 651.91 91.50g 34.86g 17.70g

Lunch Calories Carbohydrates Protein Fat
Tuna Salad:
• 8 oz canned tuna, canned in water drained 262.93 0.00g 57.82g 1.86g
• 1 cup chick peas, canned (rinsed & drained) 260.00 46.00g 14.00g 2.00g
• 6 cups baby spinach leaves 64.80 12.04g 5.88g 0.64g
• 2 cups chopped carrots 209.92 81.64g 4.76g 1.24g
• 4 tsp olive oil + 4 tsp lemon juice 330.84 3.40g 0.16g 36.32g
TOTAL 1128.49 143.08g 82.62g 42.06g

Snack 2 Calories Carbohydrates Protein Fat
Banana Shake
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 1 medium banana, sliced frozen 105.02 26.95g 1.29g 0.39g
• 8 fl oz apple juice, unsweetened 120.00 30.00g 0.50g 0.00g
TOTAL 433.02 60.95g 49.79g 0.39g

Dinner Calories Carbohydrates Protein Fat
8 oz grilled flank steak 421.84 0.00g 63.26g 16.78g
4 cups steamed spinach 165.60 27.00g 21.38g 1.87g
4 tsp olive oil + 1 Tbs lemon juice 162.08 1.02g 0.04g 18.00g
2 whole wheat pita (4 in) 148.96 30.80g 5.48g 1.46g
TOTAL 898.38 58.82g 90.16g 38.11g

Snack 3 Calories Carbohydrates Protein Fat
2 ½ cups Bran Flakes 320.00 80.40g 9.40g 2.20g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
1 medium banana, sliced 105.02 26.95g 1.29g 0.39g
¼ cup sliced almonds 132.94 4.54g 4.89g 11.65g
TOTAL 643.71 123.77g 23.93g 14.68g

DAILY TOTAL 4694.04 555.34g 341.93g 156.61g

__________________
FREEDOM IS SOMETHING TAKEN

Day 3

Breakfast Calories Carbohydrates Protein Fat
3 cups Bran Flakes 384.00 96.48g 11.28g 2.64g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
2 medium banana, sliced 210.04 53.90g 2.58g 0.58g
2 Tbs sliced almonds 66.46 2.28g 2.44g 5.82g
TOTAL 832.01 176.42g 33.00g 9.92g

Snack 1 Calories Carbohydrates Protein Fat
1 cup chopped cantaloupe 54.40 13.06g 1.34g 0.30g
1 cup strawberries, sliced 53.12 12.75g 1.11g 0.50g
¾ cup low fat granola 238.84 49.50g 4.95g 2.85g
6 oz nonfat plain yogurt 85.00 6.00g 13.00g 0.00g
TOTAL 431.36 81.31g 20.41g 3.65g

Lunch Calories Carbohydrates Protein Fat
Salmon Stir Fry
• 10 oz salmon steak, cubed 402.33 0.00g 56.21g 17.96g
• 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 1240.51 139.16g 81.33g 41.50g

Snack 2 Calories Carbohydrates Protein Fat
4 cups low salt vegetable soup 400.00 80.00g 8.00g 8.00g
1 large baked potato 256.68 58.38 6.90g 0.36g
1 cup cooked broccoli 83.38 17.31g 5.59g 0.96g
TOTAL 711.28 149.58g 18.62g 9.00g

Dinner Calories Carbohydrates Protein Fat
2 Turkey Burger Wraps:
• 8 oz cooked turkey burger 424.64 0.00g 49.76g 23.54g
• 2 slices low fat Swiss cheese 71.40 1.80g 10.72g 2.14g
• 2 Spinach Flour tortillas (10 in) 436.80 71.90g 11.60g 10.86g
• 2 Tbs BBQ sauce 23.44 4.00g 0.56g 0.56g
• ½ cup shredded cabbage 8.40 1.96g 0.50g 0.04g
2 cups sliced cucumber 28.56 5.14g 1.40g 0.38g
4 tsp olive oil and 2 tsp balsamic vinegar 164.48 0.02g 0.00g 18.00g
TOTAL 1157.32 84.82g 74.54g 55.52g

Snack 3 Calories Carbohydrates Protein Fat
LARA Bar 180.00 23.00g 4.00g 10.00g
1 medium apple 71.76 19.06g 0.36g 0.23g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 622.58 49.83g 13.00g 47.20g

DAILY TOTAL 4995.06 681.12g 240.90g 166.79g

__________________
FREEDOM IS SOMETHING TAKEN

some good daily foods there
nice simple not too boring plain
just simple that how I like I eat food I like to eat

Agreed.Diet is the main reason for failure with so many in the bbing and/or sports game.Having a diet that is bland,tasteless and boring takes the biggest toll on ones motivation and will kill it faster than anything else.

So by having a very tasteful healthy and easy diet,it makes it so much easier and actually encourages one to stay on their healthy diet goals.

__________________
FREEDOM IS SOMETHING TAKEN

Day 4

Breakfast Calories Carbohydrates Protein Fat
2 PB & J:
• 2 Tbs low-sugar fruit spread 80.00 20.00g 0.00g 0.00g
• ¼ cup natural peanut butter 420.00 12.00g 14.00g 34.00g
• 4 slices whole wheat bread 275.52 51.64g 10.86g 4.70g
• 16 fl oz organic skim milk 171.50 23.76g 16.70g 0.88g
TOTAL 947.02 107.40g 41.56g 39.58g

Snack 1 Calories Carbohydrates Protein Fat
Orange-Banana Smoothie:
• 2 medium banana 179.78 46.14g 2.20g 0.66g
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 164.21 37.55g 2.99g 1.01g
TOTAL 607.42 101.06g 53.20g 1.67g

Lunch Calories Carbohydrates Protein Fat
2 Turkey Sandwiches:
• 4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
• 12 oz roasted turkey breast, low sodium 336.00 12.00g 60.00g 12.00g
• ¼ cup olive tapenade 77.28 4.21g 0.57g 7.18g
• 4 slices tomato 16.20 3.53g 0.79g 0.18g
2 medium apples 143.52 38.12g 0.72g 0.46g
TOTAL 834.04 106.12g 72.48g 23.78g

Snack 2 Calories Carbohydrates Protein Fat
1 cup hummus 435.42 49.49g 11.96g 21.13g
20 baby carrots 70.00 16.48g 1.28g 0.26g
20 raw almonds 138.72 4.74g 5.10g 12.16g
TOTAL 644.14 70.71g 18.34g 33.55g

Dinner Calories Carbohydrates Protein Fat
2 cups canned Lentil Soup 251.68 40.61g 15.58g 3.00g
1 cup cooked brown rice 216.45 44.77g 5.03g 1.75g
6 oz grilled chick breast 280.66 0.00g 52.67g 6.07g
6 cups spinach, steamed 47.94 9.26g 3.46g 0.84g
TOTAL 748.79 94.64g 73.28g 10.82g

Snack 3 Calories Carbohydrates Protein Fat
Pita Pizza
2 whole wheat pitas (4 in) 148.96 30.80g 5.49g 1.46g
1 link cooked chicken sausage, sliced 200.00 4.00g 24.00g 12.00g
¾ cup shredded part skim mozzarella cheese 170.63 2.16g 14.67g 11.32g
½ cup bell pepper, chopped 14.90 3.46g 0.64g 0.13g
¼ cup marinara sauce 46.25 7.04g 3.22g 1.49g
TOTAL 580.74 47.46g 48.02g 26.40g

Snack 4 Calories Carbohydrates Protein Fat
2 Clif Bars (Peanut Butter) 500.00 84.00g 22.00g 12.00g
TOTAL 500.00 84.00g 22.00g 12.00g

DAILY TOTAL 4862.15 611.39g 328.88g 147.80g

__________________
FREEDOM IS SOMETHING TAKEN

Day 5

Breakfast Calories Carbohydrates Protein Fat
1 egg + 4 egg whites, scrambled 139.90 2.30g 21.15g 7.67g
2 cinnamon raisin bagels, toasted 644.28 130.28g 23.02g 4.02g
2 Tbs cream cheese 69.80 0.53g 1.51g 6.97g
8 oz grapefruit juice, unsweetened 96.41 22.74g 1.24g 0.25g
TOTAL 950.39 155.85g 46.92g 18.91g

Snack 1 Calories Carbohydrates Protein Fat
Rice & Bean Wrap
• 1 (8in) whole wheat flour tortilla 143.52 23.62g 3.81g 3.56g
• 1 slice low fat cheddar cheese 48.44 0.53g 6.82g 1.96g
• ½ cup cooked brown rice 108.22 22.39g 2.52g 0.88g
• ½ cup black beans, canned 109.20 19.87g 7.24g 0.35g
• ¼ cup sliced bell pepper 7.45 1.73g 0.32g 0.06g
• ¼ cup salsa 17.82 4.13g 1.02g 0.11g
8 oz nonfat fruit yogurt 213.07 43.07g 9.97g 0.45g
TOTAL 647.72 115.34g 31.69g 7.37g

Lunch Calories Carbohydrates Protein Fat
6 oz London broil, broiled 319.78 0.00g 47.05g 14.00g
1 cup cooked wild rice 248.46 52.50g 9.82g 0.84g
2 cups steamed asparagus 79.20 14.80g 8.64g 0.79g
8 fl oz low fat milk 102.48 12.18g 8.22g 2.37g
TOTAL 749.92 79.48g 73.73g 18.00g

Snack 2 Calories Carbohydrates Protein Fat
Power Shake:
• 16 fl oz low fat milk 204.96 24.36g 16.44g 4.74g
• 2/3 cup frozen blueberries 52.50 12.58g 0.44g 0.66g
• 2 small bananas 179.78 46.14g 2.20g 0.66g
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
TOTAL 645.24 87.08g 67.08g 6.06g

Dinner Calories Carbohydrates Protein Fat
4 whole grain waffles 330.40 61.80g 9.88g 4.98g
2 cups blueberries 229.14 58.26g 2.98g 1.32g
2 Tbs honey 127.68 34.60g 0.12g 0.00g
12 oz lemon yogurt 320.00 54.00g 12.00g 6.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 1178.73 232.42g 41.68g 13.18g

Snack 3 Calories Carbohydrates Protein Fat
3 cups chopped cantaloupe 163.20 39.18g 4.02g 0.90g
1 ½ cups low fat granola 477.68 99.00g 9.90g 5.70g
10 oz nonfat plain yogurt 170.00 12.00g 26.00g 0.00g
TOTAL 810.88 150.18g 39.92g 6.60g

DAILY TOTAL 4982.88 820.35g 301.02g 70.12g

__________________
FREEDOM IS SOMETHING TAKEN