Day 1 -- The Gourmet
Breakfast: A poached egg on a bed of spinach.
80 cal (7.1g protein, 5.1g fat, 1.5g. carb, 0.7g fiber)
1 large egg
1 cup raw spinach
Salt & Pepper optional
Lunch: Lightly salted brown rice cake with olive tapenade and side of broccoli.
99 cal (3.9g protein, 2.1g fat, 16.5g carb, 2.1g fiber)
1 Quaker rice cake, lightly salted
0.5 oz. of olive tapenade
3 raw broccoli florets
Dinner: Salmon and mushrooms on a bed of arugula and fresh herbs.
170 cal (26.8g protein, 4.4g fat, 6.9g carb, 2.0g fiber)
3 oz salmon, simmered in a bit of water
8 medium mushrooms, simmered with the salmon
4 tbsp of any combination of your favorite raw herbs, cook with the fish, or serve on top raw
2 tbsp green onions, cook with the salmon and mushrooms
Salt, Pepper, and/or Garlic Powder optional
Serve on a bed of 1 cup of arugula
Snack: Japanese soup, either miso or a osuimono (clear broth) mix.
85 cal (3.5g protein, 3.0g fat, 11g carb, 0 fiber)
1 packet soup mix
8 oz. hot water
Day 1 totals out at 440 max. Less than 15g fat, 36g carbs, 4.7g fiber, and 41.4g protein. With about 30g digestible carbs, this is even a fairly low carb day. Not low enough for ketosis, but slight modifications can easily fix that. At less than 500 cals, I wouldn't worry about it too much.
Day 2 -- Blank
Breakfast:
0 cal (g protein, g fat, g. carb, g fiber)
ingredients
Lunch:
0 cal (g protein, g fat, g. carb, g fiber)
ingredients
Dinner:
0 cal (g protein, g fat, g. carb, g fiber)
ingredients
Snack:
0 cal (g protein, g fat, g. carb, g fiber)
ingredients
Day X totals out at 000 max. Less than Xg fat, Xg carbs, Xg fiber, and Xg protein. With about Xg digestible carbs. Notes...
