Meal Plan: 800 Calories

METAMORPH
103 MAJESTIC DRIVE
DIX HILLS, NY 11746
631-858-0500

Adherence to these instructions is important for success. The following five items must be taken each day:

1. Protein supplements
2. Protein meal
3. Salad or vegetables
4. Water
5. Vitamins

1. Protein supplements.
You need FOUR protein supplements. These are delicious shakes, nutribars, soups, cereal or oatmeal that are high in protein. The shakes are the most weight losing supplements because they have the least amount of calories, have the most protein and are very filling. Try to limit your choices to a maximum of 2 nutribars a day. The protein supplements will provide you with approximately 450 calories.

Click here to see the products.

2. Protein meal
You need 5 oz of meat. You may choose from beef, pork, chicken, turkey and so forth. Remove all skin, bone, and visible fats. These may be broiled, baked, braised, pan-fried, oven- or pot-roasted. A small amount of canola, corn or olive oil may be used for cooking. Rotate your selections between beef, pork, chicken, turkey, fish and other seafood. A dietary scale is essential. The weight is after cooking.

You may divide the 5oz of meat into two meals, for example, 2 oz for lunch and 3 oz for dinner. The protein meal will provide you approximately 300 calories.

3. Salad or Vegetables
You need 3 cups of salads or vegetables. These will provide the fiber and bulk to reduce hunger and promote regularity. A

lthough iceberg or Romaine lettuces are acceptable, we recommend mixed greens such as those available at Costco or your supermarket. Salad dressing should consist of 3/4 Tbsp of safflower oil or virgin olive oil, unlimited vinegar, and a sprinkling of iodized salt and pepper.

If desired, 1 slice of whole wheat, multigrain or protein bread (80 calories) may occasionally be substituted for 3 cups of salad or vegetables. The salad or vegetable allowance may be divided into 2 meals. For example, 1 cup may be consumed for lunch and 2 cups consumed for dinner. You may mix and match salads and vegetables any way you desire. You may eat purely salads or purely vegetables. Carrots have a high glycemic index and should be eaten sparingly. The salad or vegetable portion will provide you with approximately 75 calories.

Click her to learn more about the glycemic index.

4. Water
6-8 glasses. A protein shake is considered a glass of water. A minimum of 4 glasses or pure water is recommended. The rest may be tea, coffee, and diet drinks. Other kinds of water allowed are Vichy, mineral water and club soda. Herbal teas are allowed with discretion. Coffee, tea and sugar-free cola drinks are allowed. Exercise prudence with these and other caffeinated drinks.

5. Vitamin Supplements
Vitamins, minerals, electrolytes, trace elements and micronutrients are necessary especially when dieting. One multivitamin a day is sufficient.

Miscellaneous:
If a fruit is desired, exchange a small fruit for 3 cups of salads or vegetables. Solid fruits, like, apples, peaches, pears or several cherries are the best choices. Eat oranges, strawberry and grapes sparingly. Avoid juicy fruits like watermelon and pineapple, which have a high glycemic index.

Coffee cream and sugar-free sweeteners are allowed in moderation. Alcohol is not permitted. Liberal use of iodized salt is encouraged during hot weather.

Instructions:
The protein supplements and protein meals may be combined in different ways to achieve your total caloric requirement. However, at least 2 shakes a day are recommended. The cereal is ideal for breakfast, the soup, for lunch and the nutribars, for afternoon snack. However, some may want to have the nutribars for lunch because it is convenient. The cereal may be taken dry or with milk for a snack.

All the meal plans are similar, trying to achieve a composition of 40% carbohydrates, 40% protein and 20% fats. This distribution is highly similar to the Zone Diet which recommends a 40-30-30 composition, respectively. Proteins are very important in weight loss because obesity is linked to insulin resistance, making the body inefficient in metabolizing carbohydrates.

Sample Meal Plans:

The following tables show how you may combine 4 supplements and the protein meal(s).

One protein supplement is equivalent to 2 oz of lean meat. If one less supplement is desired, consume an additional 2 oz of lean meat. It is recommended that at least 2 supplements be consumed.

To suit your schedule, one supplement may be consumed after dinner but 2 hours before bedtime.

If necessary, 2 supplements may be combined for one meal. For example, a shake and a nutribar may be consumed for lunch

The protein meal may be taken either for lunch or dinner. If taken for lunch, move your supplements later in the day.

4 Protein Supplements and One Protein Meal*

MEAL	Options 1	Option 2	Option 3	Option 4
Breakfast	Shake	Cereal or Oatmeal	Cereal or Oatmeal	Shake
AM Snack	Shake	Shake	Shake	Nutirbar
Lunch	Shake	Shake	Soup	Shake
PM Snack	Shake	Nutribar	Nutribar	Nutribar
Dinner	Meal	Meal	Meal	Meal

4 Protein Supplements and Two Protein Meals*

MEAL	Options 1	Option 2	Option 3	Option 4
Breakfast	Shake	Cereal or Oatmeal	Cereal or Oatmeal	Shake
AM Snack	Shake	Shake	Shake	Nutirbar
Lunch	Meal	Meal	Meal	Meal
PM Snack	Shake	Nutribar	Nutribar	Nutribar
Dinner	Meal	Meal	Meal	Meal
Night Snack	Hot Cocoa	Nutribar	Shake	Hot Cocoa

*The Protein Meals consist of the lean meat portion and the salad or vegetable portion.

BACK TO TOP

Back to Step 1: Getting Started