DAY # |
BREAKFAST |
MEAL CAL |
SUPPER |
MEAL CAL |
TOTAL CAL FOR DAY |
DAY 1 |
Poached Egg with Spinach, Mushroom, and Tomato (page 31) |
124 |
Roasted Sardines (page 138) |
399 |
523 |
DAY 2 |
High-Energy Breakfast (page 39) |
246 |
Skinny Bouillabaisse (page 180) |
163 |
409** |
DAY 1 |
Yogurt with Plum (page 24) |
264 |
Lo-Lo Meatballs (page 154) |
264 |
528 |
DAY 2 |
Spiced Pear Porridge (page 43) |
286 |
Masala Chicken, Spinach, and Raita (page 146) |
219 |
505 |
DAY 1 |
Fluffed Shrimp Omelet (page 36) |
207 |
Greek Salad (page 195) |
229 |
436** |
DAY 2 |
Strawberries with Ricotta (page 20) |
120 |
Couscous with Lemon Tofu (page 70) |
355 |
475* |
DAY 1 |
Soft-boiled Egg with Asparagus Spears (page 19) |
90 |
Tuna with Chile Green Beans (page 129–30) |
367 |
457* |
DAY 2 |
Muesli with Cherry Yogurt (page 38) |
223 |
Chicken Puttanesca (page 152) |
247 |
470* |
* Allowance for 1 small piece of fruit (apple, tangerine, pear, 31/2 ounces strawberries) or drop of milk in tea or coffee.
** Allowance for additional small snack (10 almonds).