Dr. Oz Calorie Confusion Meal Plan 1/6/13 – 1/12/13

For 1/6/13 – 1/12/13 our goal is to try to stick with a meal plan for 7 days and doing a normal amount of exercise, 5 to 6 days, group classes, running and cross training. Substitute any fish or seafood with chicken. It details out the oz and calories, so match that up with chicken or another protein you can eat.

What this plan does: 

Force your metabolism to work harder! This plan allows you to eat more and lose weight by alternating between high- and low-calorie days. Take the guesswork out of your diet with this week-long meal plan.

Alternate between high-calorie days of 2000 calories with a dessert and low 1200-calorie days with 4 meals. When you consume more calories, you drive nutrients into cells, building muscle and revving up your metabolism. The next day, you cut calories, essentially turning your body into a prime-time fat-burning furnace.

Grocery List for Day 1:

Carton of Large Eggs

Low Fat Shredded cheddar cheese

Nitrate Free Turkey Bacon

Whole wheat bread

Bag of oranges

Box of Graham Crackers

Peanut Butter

Turkey breast deli slice meat

Sliced American Cheese

Head of Lettuce (green, red or iceberg, whichever is your favorite)

a few tomatoes, medium sized

Banana bunch

Dark Chocolate squares

bag of baby carrots

a few apples

bag of almonds

Wheat spagetti

Lean chicken breast (tray)

Head of Broccoli

Zuchinni

Tomato sauce (spaghetti sauce)

low fat frozen yogurt

fresh raspberries

Sunday: High-calorie day (2000 calories)

 Breakfast

1 large egg omelet (96 calories)

¼ cup low-fat shredded cheddar cheese (49 calories)

2 slices nitrate/nitrite free turkey bacon (70 calories)

1 slice whole wheat bread, toasted (100 calories)

1 medium-sized orange (62 calories)

Total (377 calories)

Snack

1.5 large rectangular graham-crackers, 3 squares (90 calories)

1 tbsp peanut butter (95 calories)

Lunch

2 slices whole wheat bread (200 calories)

2 slices turkey breast meat (44 calories)

1 slice low-fat American cheese (38 calories)

Lettuce (5 calories)

2 Slices Tomato (6 calories)

1 medium banana (105 calories)

4 squares dark-chocolate, 70-85% cocoa (72 calories)

1 cup baby carrots (50 calories)

Snack

1 medium apple (95 calories)

15 almonds (105 calories)

Dinner

1 cup cooked whole wheat spaghetti (176 calories)

4 oz cooked chicken breast (186 calories)

½ cup steamed broccoli (27 calories)

½ cup chopped zucchini (10 calories)

1 cup tomato sauce (78 calories)

 

Dessert

1 cup low-fat frozen yogurt (280 calories)

10 raspberries (10 calories)

Total calories: 2,049

——————————

Monday: Low-calorie day (1200 calories)

Breakfast

Single-serve reduced-fat plain Greek yogurt (150 calories)

Raspberries (21 calories)

15 almonds (90 calories)

1 tsp honey (about 20 calories)

Snack

10 baby carrots (40 calories)

2 tbsp hummus (50 calories)

5 pita chips (65 calories)

Lunch

English muffin (134 calories)

¼ cup pizza sauce (34 calories)

2 rings green peppers (4 calories)

1 oz part-skim mozzarella cheese (71 calories)

Snack

Small banana (90 calories)

1 tbsp peanut butter (about 95 calories)

Dinner

3 oz salmon (121 calories)

½ cup broccoli (30 calories)

¼ cup (uncooked) brown rice (172 calories)

1 tbsp teriyaki sauce (20 calories)

Total calories: 1207

———————————–

Tuesday: High-calorie (2000 calories)

Breakfast

2 eggs scrambled with ½ cup asparagus (142 and 13 = 155 calories)

1/2 cup blackberries (31 calories)

1 piece of whole wheat bread (100 calories)

1 tbsp strawberry jam (40 calories)

Snack

Pear slices with 1 tsp cinnamon (103 and 6 = 109 calories)

1 honey graham cracker (59 calories)

Lunch

Calzone

1/2 cup steamed spinach (20 calories)

1/2 cup chopped chicken breast (138 calories)

1/4 cup part-skim ricotta cheese (85 calories)

1 tbsp rosemary (10 calories)

1 tbsp pizza sauce (9 calories)

About 2 oz frozen pizza dough (160 calories)

Snack

11 pieces dried apricots (90 calories)

1 oz cashews (150 calories)

½ cup lowfat vanilla yogurt with 1 tsp honey (104 and 21 = 125 calories)

Dinner

3 oz lean beef (120 calories)

½ cup potatoes with 1 tsp dill, pinch of salt, and 1 tbsp parmesan cheese (68 and 6 and 22 = 96 calories)

1 cup lima beans (176 calories)

1 oz whole wheat roll (74 calories)

Dessert

1 slice cinnamon raisin bread (120 calories)

1 tbsp nutella (95 calories)

Total calories: 1962

——————————————

Wednesday: Low-calorie (1200 calories)

 

Breakfast

2 frozen organic waffles (200 calories)

1 tbsp maple syrup (50 calories)

1/2 cup blueberries (42 calories)

Snack

6 celery stick slices (6 calories)

1 tbsp natural peanut butter (95 calories)

25 raisins (39 calories)

Lunch

1 cup reduced sodium tomato soup (158 calories)

Toasted small whole wheat pita with 1 slice swiss cheese and 1 basil (74 and 106 and 1 = 181 calories)

10 baby carrots (40 calories)

Snack

1 medium nectarine  (62 calories)

Dinner

3 oz shrimp (90 calories)

1/2 cup peas (58 calories)

1/4 cup couscous (uncooked, is more when cooked) (163 calories)

1 tbsp hoisin sauce (35 calories)

1/4 cup red peppers (12 calories)

Total: 1231 calories

————————————-

Thursday: High-calorie (2000 calories)

Breakfast

1 cup orange juice (112 calories)

Poached egg on a whole-wheat English muffin with nitrate/nitrite free 1 slice Canadian bacon (71 and 134 and 43 = 248 calories)

1/2 cup sauteed potatoes (1 tbsp olive oil) with ¼ cup mushrooms and dash of salt and 1 tsp garlic powder (58 and 119 and 4 and 9 = 190 calories)

Snack

25 raspberries (25 calories)

1/2 wheat bagel with 1 tsp almond butter (150 and 33 = 183 calories)

Lunch

Whole wheat wrap (190 calories)

1 tbsp hummus (25 calories)

1/2 cup shredded carrots (25 calories)

4 olives (20 calories)

1/4 cup sprouts (2 calories)

2 oz deli chicken breast (50 calories)

1/2 cup shredded romaine lettuce (4 calories)

1/4 cup avocado (59 calories)

8 cherries (40 calories)

1 clementine (35 calories)

Snack

1/2 cup edamame (65 calories)

1 part-skim mozzarella cheese stick (70 calories)

Dinner

3 oz baked trout with lemon and ¼ cup bread crumbs: (126 and 30 = 156 calories)

1/2 cup roasted tomatoes (22 calories)

1/4 cup brown rice with ½ cup steamed kale and ¼ cup chickpeas: (172 and 16 and 72 = 260 calories)

Dessert

1/2 cup mango sherbet (120 calories)

1 tbsp shredded coconut (90 calories)

Total: 1991 calories

——————————————

Friday: Low-calorie (1200 calories)

Breakfast

Cinnamon oatmeal (170 calories)

2 large sliced strawberries (12 calories)

Snack

1/2 cup roasted pumpkin seeds (142 calories)

Lunch

1 cup spinach (7 calories)

14 walnut halves (185 calories)

1 oz feta cheese (58 calories)

1/3 cup sweetened dried cranberries (138 calories)

1 tbsp light balsamic vinaigrette (30 calories)

1/2 cup broccoli (15 calories)

Snack

10 whole wheat crackers (90 calories)

1 tbsp peanut butter (95 calories)

Dinner

1/2 grilled chicken breast (130 calories)

1 cup steamed cauliflower (25 calories)

1 cup sweet potato (114 calories)

Total: 1221 calories

———————————-

Saturday: High-calorie (2000 calories)

Breakfast

2-egg omelet with 1-oz cheddar cheese, 1/4 cup chopped red peppers, and 2 nitrate/nitrite free turkey sausage links: (142 and 113 and 6 and 132 = 387 calories)

1 wedge honeydew melon (45 calories)

1 slice whole wheat toast with 1 tbsp raspberry preserves: (100 and 50 = 150 calories)

Snack

1/2 cup lowfat milk (52 calories)

1 cup cinnamon shredded wheat (200 calories)

Lunch

1 cup whole wheat spaghetti (176 calories)

½ cup marinara sauce (111 calories)

½ cup zucchini (10 calories)

3 oz sliced grilled chicken breast (140 calories)

Snack

50 pistachios (160 calories)

Dinner

Black bean veggie burger (115 calories)

Whole wheat bun (120 calories)

Tomato slice (3 calories)

Romaine leaf (1 calories)

Onion ring (2 calories)

1/3 cup (uncooked) quinoa with ¼ cup sundried tomatoes and 6 artichoke hearts (160 and 35 and 20 = 215 calories)

Dessert

Instant hot chocolate, prepared with water: (113 calories)

16 animal crackers (120 calories)

Total: 2013 calories

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1 Comment

Filed under Meal Plans

One response to “Dr. Oz Calorie Confusion Meal Plan 1/6/13 – 1/12/13

  1. Jessica

    What results did you get? How many pounds did you lose?

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