Breakfast

  • 12 oz coffee (3 cal)
  • 2 T creamer powder (60 cal)
  • Erythritol (0 cal)

Lunch #1 & Lunch #2 (Total calories: 216 x 2 = 432)

  • 14 oz unsweetened flax milk (41 cal)
  • 1 scoop chocolate Total Soy (65 cal)
  • 1 scoop vanilla Total Soy (65 cal)
  • 1 T PB2 (45 cal)

Dinner: Sunday, Tuesday, Thursday (Total calories: 334)

  • 1 serving pork stir-fry [serving size is 1/6 recipe; fairly sizeable] (178 cal)
    • Recipe uses 1 lb. pork, 1 small red onion, 1 T fish sauce, standard soy sauce, 1 yellow squash, 1 green bell pepper, 2 carrots, 1 medium head red cabbage
  • 1 serving brown rice (166 cal)

Dinner: Monday, Wednesday, Friday (Total calories: 531)

Snacks

  • 1 small apple (55 calories)
  • 1 serving PB2, reconstituted with flax milk (45 cal)

Dessert

  • Apple pudding cake (232 calories)
    • Sponge modifications:
      • Substitute 1.25 c erythritol for most of the sugar in the sponge, combined with 0.25 c sugar
      • Substitute nonfat plain Greek yogurt for oil
      • Use unsweetened flax milk in place of dairy milk
      • Use white whole-wheat flour
    • Filling modifications:
      • Reduce water to 2 c
      • Substitute erythritol for sugar; use 3/4 c of the sugar
      • Use 1 box of fat-free, sugar-free cook ‘n serve pudding
    • No topping or sprinkles

Total daily calories

  • Sunday, Tuesday, Thursday: 1161
  • Monday, Wednesday, Friday: 1358

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