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  1. #1
    Trusted Advisor Doug's Avatar
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    Default 2000cal LowCarb, 7Day Meal Plan (weight loss)

    Meal Plan Summary Report for:

    2000 Calorie Low Carb (Weight Loss) 7 Day Meal Plan

    Byline: Doug Lawrenson www.pro-diets.com

    Number of Days: 7
    Number of Recipes: 32
    Average Calories Per Day: 1988
    % Calories from Protein: 30.0
    % Calories from Carbohydrates: 22.1
    % Calories from Fat: 47.5

    Meal Plan - Day 1
    Total Calories: 1,951 PCF Ratio: 36-31-32

    Breakfast
    TOMATO JUICE, NO SALT 8 fl oz
    ___ can
    Scrambled Eggs with Mushrooms 2 servings
    ___
    BACON, GRILLED 4 slices
    ___ cured (6/6-oz pkg.)
    Comments:

    Morning Snack

    MOZZARELLA CHEESE, PART SKIM 2 oz
    ___ low moisture
    Comments:


    Lunch

    Cucumber Salad 2 servings
    ___
    Roasted Chicken 1 serving
    ___
    Comments:


    Afternoon Snack
    PEANUT, DRY ROASTED, NO SALT 1/2 oz
    ___ all types
    COTTAGE CHEESE, 1% FAT 6 oz
    ___
    Comments:


    Dinner

    Fish with Tomatoes 1 serving
    ___
    Bean Salad with Vidalia Onions 2 servings
    ___
    Comments:



    Evening Snack

    Lemon Ricotta Mousse 1 serving
    ___
    Comments:


    Meal Plan - Day 2
    Total Calories: 1,986 PCF Ratio: 24-26-49

    Breakfast

    COTTAGE CHEESE, 1% FAT 8 oz
    ___
    TOMATO, RED, RIPE, RAW 4 slices
    ___ year round avg (1/2'' thick)
    Comments:


    Morning Snack
    PECAN, DRIED, RAW 1/2 cup
    ___ halves
    Comments:


    Lunch
    SALAD DRESSING, FRENCH, DIET 1 tbsp
    ___ lowfat, 5 calories/tsp, no salt
    ICEBERG LETTUCE, RAW, SHREDDED 2 cups
    ___ include crisphead types
    Roasted Vegetables 2 servings
    ___
    Shrimp and White Bean Salad 1 serving
    ___
    Comments:


    Afternoon Snack

    KALE, BOILED, NO SALT 2 cups
    ___ drained, frz, diced
    Comments:


    Dinner
    MIXED VEGETABLES, BOILED, NO SALT 4 oz
    ___ frz, drained
    Beef Tenderloin 1 serving
    ___
    Comments:


    Evening Snack
    Lemon Ricotta Mousse 1 serving
    ___
    Comments:


    Meal Plan - Day 3
    Total Calories: 2,050 PCF Ratio: 31-21-48

    Breakfast
    Western Omelet 2 servings
    ___
    Comments:


    Morning Snack
    CHEDDAR CHEESE 2 cubic-inchs
    ___
    Comments:


    Lunch
    MIXED VEGETABLES, BOILED, NO SALT 2 cups
    ___ frz, drained
    Lemon Chicken Salad 2 servings
    ___
    Comments:


    Afternoon Snack
    BROCCOLI, RAW 2 cups
    ___ diced
    SALSA, CHUNKY CHILI DIP, CANNED 2 tbsp
    ___
    Artichoke Dip 1 serving
    ___
    Comments:


    Dinner

    CAULIFLOWER, FROZEN 1 cup
    ___ unprep (1'' pieces)
    Spicy Flank Steak 1 serving
    ___
    Comments:


    Evening Snack
    Cocoa Smoothie 1 serving
    ___
    Comments:


    Meal Plan - Day 4
    Total Calories: 2,093 PCF Ratio: 33-29-38

    Breakfast
    Scrambled Eggs with Mushrooms 2 servings
    ___
    TOMATO JUICE, NO SALT 8 fl oz
    ___ can
    Comments:


    Morning Snack
    COTTAGE CHEESE, 1% FAT 4 oz
    ___
    Almond ricotta mousse 1 serving
    ___
    Comments:


    Lunch

    Beets with Onion and Dill 1 servings
    ___
    Tofu and cabbage Salad with peanut dressing 2 servings
    ___ This is a recipe within a recipe
    Comments:


    Afternoon Snack
    Grilled Herbed Tomatoes 2 servings
    ___
    Comments:


    Dinner
    Roasted Cod with Tomato Relish 1 servings
    ___
    Broccoli Vinaigrette 2 servings
    ___
    Comments:


    Evening Snack
    Lemon Ricotta Mousse 1 serving
    ___
    Comments:


    Meal Plan - Day 5
    Total Calories: 1,959 PCF Ratio: 30-31-39

    Breakfast
    TOMATO JUICE, NO SALT 8 fl oz
    ___ can
    BACON, CANADIAN-STYLE, GRILLED 4 slices
    ___ cured (6/6-oz pkg.)
    Comments:


    Morning Snack
    Cocoa Smoothie 1 serving
    ___
    PISTACHIO NUT, DRIED, RAW 3 oz
    ___ 49 kernels
    Comments:


    Lunch

    ZUCCHINI W/SKIN, BOILED, NO SALT 1 cup
    ___ Summer, drained, sliced
    Garden Omelet 2 servings
    ___
    Comments:


    Afternoon Snack
    CELERY, RAW 2 medium stalk
    ___ 7.5'' - 8'' long stalk
    Lemon Ricotta Mousse 1 serving
    ___
    Comments:


    Dinner
    TURNIP GREENS, BOILED, NO SALT 3 cups
    ___ chopped, drained
    Steak Kabobs 1 serving
    ___
    Zucchini and Tomatoes 2 servings
    ___
    Comments:


    Evening Snack
    COTTAGE CHEESE, 1% FAT 6 oz
    ___
    Comments:



    Meal Plan - Day 6

    Total Calories: 1,971 PCF Ratio: 26-11-63

    Breakfast
    EGG, CHICKEN, HARD-BOILED 3 large
    ___ whole
    Comments:


    Morning Snack
    PECAN, DRIED, RAW 1/2 cup
    ___ halves
    Comments:


    Lunch
    Lemon Chicken Salad 2 servings
    ___
    Cucumber Salad 2 servings
    ___
    Comments:


    Afternoon Snack
    CHEDDAR CHEESE 2 cubic-inchs
    ___
    Comments:


    Dinner
    ASPARAGUS, BOILED 2 cups
    ___ drained
    Chile Lime Shrimp 2 servings
    ___
    Comments:


    Evening Snack
    Coffee Smoothie 2 servings
    ___
    Comments:


    Meal Plan - Day 7
    Total Calories: 2,098 PCF Ratio: 29-15-54

    Breakfast
    Salsa Eggs 2 servings
    ___
    Comments:


    Morning Snack
    PEANUT BUTTER, SMOOTH, NO SALT 3 tbsp
    ___
    CELERY, RAW 4 stalks
    ___ small (5''long)
    Almond ricotta mousse 1 serving
    ___
    Comments:


    Lunch
    Tofu Salad 1 servings
    ___
    Lime dressing 2 servings
    ___
    Poached Salmon 1 serving
    ___
    Comments:


    Afternoon Snack
    Lemon Ricotta Mousse 1 serving
    ___
    Comments:


    Dinner
    Grilled Lamb Chops with Shallots and Red Wine 2 servings
    ___
    Comments:


    Evening Snack
    Vanilla Ricotta Mousse 1 serving
    ___
    Comments:

    See Next post for Recipes for this meal plan....
    Last edited by Doug; 01-05-2007 at 07:05 PM.
    Doug

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  2. #2
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    Wow, great post Doug rep+!! this is gonna help alot of people.
    Old Weight: 50 kg

    Current Weight: 75 kg

    Next goal weight 80 kg

  3. #3
    Trusted Advisor Doug's Avatar
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    Default

    Recipe Listing for 2000 Calorie, Low Carb, Weight Loss, 7 Day Meal Plan


    Almond ricotta mousse
    Artichoke Dip
    Bean Salad with Vidalia Onions
    Beef Tenderloin
    Beets with Onion and Dill
    Broccoli Vinaigrette
    Broiled Chicken
    Chile Lime Shrimp
    Cocoa Smoothie
    Coffee Smoothie
    Cucumber Salad
    Fish with Tomatoes
    Garden Omelet
    Grilled Herbed Tomatoes


    Almond ricotta mousse
    1/2 cup RICOTTA CHEESE, PART SKIM
    1 pkt SUGAR SUBSTITUTE, SWEETENER (SPLENDA)

    Recipe Servings: 1.0
    Recipe Instructions:
    You will also need 1/4 tsp of almond extract and a non nutritive sweetener.Blend all ingredients until smooth and chill.


    Artichoke Dip
    1 cup ARTICHOKE, FROZEN, NO SALT (GLOBE OR FRENCH), drained
    1 cup RICOTTA CHEESE, PART SKIM
    1 tsp PEPPER, BLACK, GROUND

    Recipe Servings: 4
    Recipe Instructions:
    Boil artichokes and drain. Mix with ricotta cheese in blender. Add black pepper to taste.


    Bean Salad with Vidalia Onions
    2 tbsp OLIVE OIL, salad or cooking
    1 tsp SUGAR, GRANULATED
    1 tsp MUSTARD, PREPARED, YELLOW
    15 oz KIDNEY BEAN, RED, BOILED, NO ADDED SALT (ROYAL RED), mature seeds
    15 oz PINTO BEAN, BOILED, NO ADDED SALT, mature seeds
    15 oz PINK BEAN, BOILED, NO ADDED SALT, mature seeds
    2 large stalk CELERY, RAW, 11''-12'' long
    1 large ONION, RAW
    1/4 tsp PEPPER, BLACK, GROUND
    1/3 cup VINEGAR, APPLE CIDER

    Recipe Servings: 8
    Recipe Instructions:
    You will need Vidalia onions finely chopped Mix vinegar, oil, sugar, mustard, pepper until well blended. Add beans and remaining ingredients. Toss well.


    Beef Tenderloin
    1/4 cup WINE, RED TABLE, and 1 wine glass
    1 lb BEEF TENDERLOIN, RAW, SLF (FILET MIGNON), short loin, trim to 1/2'' fat, prime
    1 tsp OLIVE OIL, salad or cooking
    1 tsp PEPPER, BLACK, GROUND
    2 tsp PAPRIKA

    Recipe Servings: 4
    Recipe Instructions:
    Cut tenderloin into 4 steaks 3/4 inch thick. Combine the spices a rub steak with spice mixture. Let stand for 5 minutes. Heat oil in a non stick pan over medium heat until hot. Add steaks and cook for 4 minutes on each side on each side to desired degree of doneness.. Remove steak from pan. Add wine and water to skillet and reduce liquid to 1/4 cup. Spoon wine mixture over steaks.


    Beets with Onion and Dill
    2 lbs BEET, RAW
    1 large ONION, RAW
    1/2 cup OLIVE OIL, salad or cooking
    5 sprigs DILL WEED, FRESH

    Recipe Servings: 12
    Recipe Instructions:
    Slice onion thinly. Bring a large saucepan of water to a boil. Add beets, cover a simmer 40- 45 minutes or until tender. Rinse beets. When beets cool down remove skins. Slice beets add all other ingredients and toss.


    Broccoli Vinaigrette
    4 bunches BROCCOLI, RAW
    1 tbsp OLIVE OIL, salad or cooking
    2 tbsp LEMON JUICE, RAW
    2 tsp MUSTARD, PREPARED, YELLOW, 1 pkt

    Recipe Servings: 6
    Recipe Instructions:
    Place broccoli in a baking dish with a little water and bake in oven at 350 degrees until tender. Mix olive oil and lemon juice with Dijon mustard. Pour dressing over broccoli and serve.


    Broiled Chicken
    4 breasts CHICKEN BREAST, BONELESS, RAW , MEAT ONLY, broiler/fryer, (1 breast from 1lb RTC)
    4 tbsp ORANGE JUICE, UNSWEETENED, frz conc, undiluted
    2 tbsp SALAD DRESSING, ITALIAN, DIET, commercial, 2 calories/tsp , no salt

    Recipe Servings: 2.0
    Recipe Instructions:
    Arrange the chicken on a broiler pan. Combine the other ingredients and mix well. Brush half the mixture over the chicken and broil for 6 minutes, or until lightly browned; turn and brush the other side with the remaining mixture. Broil for 6 minutes more or until the chicken is tender.


    Chile Lime Shrimp

    1/2 cup OLIVE OIL, salad or cooking
    2 cloves GARLIC, RAW
    1/4 cup LIME JUICE, RAW
    2 lbs SHRIMP, COOKED, mixed species, moist heat
    1/4 tsp CHILI POWDER

    Recipe Servings: 12
    Recipe Instructions:
    Devin and peel shrimp. Boil until pink. Chop garlic. Combine oil, lime juice garlic and Chile powder. Place shrimp in a plastic tightly sealing bag and add marinade. Set aside for 30 minutes. Serve shrimp on skewers.


    Cocoa Smoothie
    4 oz TOFU, SILKEN, FIRM
    1 tbsp COCOA, UNSWEETENED, EUROPEAN, POWDER, dry
    1 pkt SUGAR SUBSTITUTE, SWEETENER (SPLENDA)

    Recipe Servings: 1.0
    Recipe Instructions:
    Add all ingredients in a blender. Blend until smooth


    Coffee Smoothie
    4 oz TOFU, SILKEN, SOFT
    1 fl oz COFFEE, BREWED, DECAFFEINATED, PREPARED, prep w/tap water
    1 pkt SUGAR SUBSTITUTE, SWEETENER (SPLENDA)

    Recipe Servings: 1.0
    Recipe Instructions:
    Combine tofu, non nutritive sweetener, and coffee. Blend well


    Cucumber Salad
    2 small CUCUMBER, PEELED, RAW, 6 3/8'' long
    2 tsp OLIVE OIL, salad or cooking
    2 tsp SALAD DRESSING, ITALIAN, NO ADDED SALT, commercial, reg

    Recipe Servings: 2
    Recipe Instructions:
    Slice cucumber in round slices. Toss with olive oil and dressing.


    Fish with Tomatoes
    9 oz FLATFISH, FLOUNDER & SOLE SPECIES, RAW, flounder & sole species
    30 cherry TOMATO, RED, RIPE, RAW, Jun thru Oct avg
    10 cloves GARLIC, RAW
    1 tbsp OLIVE OIL, salad or cooking
    5 leaves BASIL, FRESH
    1 tsp OREGANO, GROUND

    Recipe Servings: 3
    Recipe Instructions:
    Wash tomatoes and place in baking dish with whole cloves of garlic. Add basil and oregano and olive oil. Roast in oven at 350 degrees until soft. Place fish pieces on top of tomatoes and continue roasting until fish is cooked.


    Garden Omelet
    3 large EGG WHITE, CHICKEN, RAW, fresh
    2 tsp OLIVE OIL, salad or cooking
    1/4 cup ONION, SPRING OR SCALLIONS, RAW, w/tops & bulb, chopped
    2 small MUSHROOM, RAW
    3 spears ASPARAGUS, RAW, extra large, 8.75'' to 10'' long

    Recipe Servings: 1.0
    Recipe Instructions:
    Chop onions, mushrooms and asparagus. Sauté in olive oil until tender. Add egg whites to pan and continue to cook on low heat until egg is well cooked


    Grilled Herbed Tomatoes

    4 wholes TOMATO, RED, RIPE, RAW, (2 3/5'' dia)
    2 tbsp OLIVE OIL, salad or cooking
    3 oz MOZZARELLA CHEESE, PART SKIM
    1 tsp PEPPER, BLACK, GROUND
    1 tsp OREGANO, GROUND
    1 tsp BASIL, DRIED, GROUND

    Recipe Servings: 8.0
    Recipe Instructions:
    Cut tomatoes in half, and arrange in a baking dish. Pour olive oil on tomatoes. Sprinkle with pepper, oregano and basil. Top with cheese. Place under broiler for 6 to 8 minutes, or until heated through and cheese is melted.
    Last edited by Doug; 01-06-2007 at 09:30 AM.
    Doug

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  4. #4
    Trusted Advisor Doug's Avatar
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    Recipe listing (cont) for 2000 cal, Weight loss, 7 Day meal plan

    Grilled Lamb Chops with Shallots and Red Wine
    Lemon Chicken Salad
    Lemon Ricotta Mousse
    Lime dressing
    Poached Salmon
    Roasted Cod with Tomato Relish
    Roasted Vegetables
    Salsa Eggs
    Scrambled Eggs with Mushrooms
    Shrimp and White Bean Salad
    Spicy Flank Steak
    Steak Kabobs
    Tofu and cabbage Salad with peanut dressing
    Tofu Salad
    Vanilla Ricotta Mousse
    Western Omelet
    Zucchini and Tomatoes


    Grilled Lamb Chops with Shallots and Red Wine
    4 chops LAMB LOIN, RAW, SLO, trim to 1/4'' fat, choice, yield from 1 raw
    2 fl oz WINE, ROSE TABLE, 1 wine glass
    1 tbsp VEGETABLE OIL
    1/8 cup SHALLOT, RAW, chopped
    1 tsp ROSEMARY, DRIED
    1 tsp THYME, DRIED, GROUND
    1 tsp PEPPER, BLACK, GROUND

    Recipe Servings: 2.0
    Recipe Instructions:
    Nick edges of chops in several places to prevent curling. Place in a flat baking dish. In a small bowl Wisk together all the other ingredients. You can add rosemary thyme and pepper to flavor the chops Pour over chops; cover. Refrigerate at least 4 hours, turning once. Remove chops and discard marinade. Let lamb come to room temperature before grilling. Grill 3 to 5 minutes per side, turning once. Remove from heat. Cover and keep warm 5 minutes before serving.


    Lemon Chicken Salad
    1 breast CHICKEN BREAST, BONELESS, RAW, MEAT/SKIN, broiler/fryer, meat/skin (1 breast from 1lb RTC)
    1 tbsp OLIVE OIL, salad or cooking
    1 fl oz LEMON JUICE, RAW
    1 cup BUTTERHEAD LETTUCE, RAW, include Boston & Bibb types, shredded or chopped
    1 tbsp PARMESAN CHEESE, GRATED
    1 tsp PEPPER, BLACK, GROUND
    1 tbsp TARRAGON, DRY, GROUND

    Recipe Servings: 1.0
    Recipe Instructions:
    Trim all excess fat from chicken. Marinate chicken breast in olive oil and lemon. Add some black pepper and tarragon. Grill chicken until done. Slice chicken and place on a bed of lettuce. Add cheese


    Lemon Ricotta Mousse
    1/2 cup RICOTTA CHEESE, PART SKIM
    1/4 tsp LEMON PEEL, RAW
    1 tsp VANILLA EXTRACT
    1 pkt SUGAR SUBSTITUTE, SWEETENER (SPLENDA)

    Recipe Servings: 1.0
    Recipe Instructions:
    Grate the lemon peel. Mix all ingredients. Chill in refrigerator.


    Lime dressing
    1/4 cup LIME JUICE, RAW
    1/4 cup OLIVE OIL, salad or cooking
    2 tbsp HONEY, STRAINED OR EXTRACTED
    1 clove GARLIC, RAW

    Recipe Servings: 4
    Recipe Instructions:
    Peel garlic and mince. Mix all dressing ingredients


    Poached Salmon

    32 oz SALMON, ATLANTIC, WILD, RAW
    1/4 cup LEMON JUICE, RAW
    1 large CARROT, RAW, 7.5''
    1 medium ONION, RAW, 2.5'' dia
    1/2 medium CUCUMBER, PEELED, RAW
    8 oz SOUR CREAM, NONFAT
    1/2 small ONION, RAW
    1 medium ONION, RAW, 2.5'' dia
    1 tsp PEPPER, BLACK, GROUND
    1 tsp BAY LEAF, CRUMBLED

    Recipe Servings: 8.0
    Recipe Instructions:
    Arrange the salmon steaks in a large skillet. Pour the lemon juice over the salmon. Fill the skillet with 1 inch of water. Add sliced carrot and thinly sliced onion. Add black pepper and bay leaf to taste. Bring to a boil, then reduce heat and cover. Simmer gently for 20 minutes, or until fish flakes easily with fork. Remove fish to warm platter, and serve with carrots on side as garnish. Mix peeled, chopped cucumber, 1/2 chopped onion and sour cream together and serve as a sauce.


    Roasted Cod with Tomato Relish
    3 lbs ATLANTIC COD, RAW
    2 lbs TOMATO, RED, RIPE, ITALIAN, RAW,
    1 tbsp OLIVE OIL, salad or cooking
    1 large ONION, RAW
    2 tbsp SUGAR, BROWN, unpacked
    1/4 cup VINEGAR, APPLE CIDER
    1/4 tsp PEPPER, BLACK, GROUND

    Recipe Servings: 4
    Recipe Instructions:
    Dice the onion. Preheat oven to 450 degrees. Cut tomatoes in quarters and boil them. Reserve the liquid. Heat the olive oil in a saucepan and add the onion with 2 tsp of water. Cook for 10 minutes until tender. Stir in tomatoes, vinegar, and brown sugar. Heat to boiling. Continue cooking until relish thickens.. Place fish in a baking dish and sprinkle with pepper. Roast for about 15 minutes or until fish flakes with a fork. Serve tomato relish over fish


    Roasted Vegetables
    1 large ZUCCHINI, BABY, RAW
    1 medium SUMMER SQUASH, RAW, all varieties
    1 large GREEN PEPPER, SWEET, RAW (BELL), 2.25/pound, 3.75'' long, 3'' dia
    1 large pepper YELLOW PEPPER, SWEET, RAW, large - 3.75'' long, 3'' dia
    1 lb ASPARAGUS, RAW
    1 large ONION, RAW
    3 tbsp OLIVE OIL, salad or cooking
    1 tsp PEPPER, BLACK, GROUND

    Recipe Servings: 4
    Recipe Instructions:
    Preheat the oven to 450 degrees. Cut all vegetables into bite-size pieces. Place all vegetables in a large roasting pan and toss with olive oil and black pepper. Roast for 30 minutes until the vegetables are lightly brown and tender.


    Salsa Eggs
    2 large EGG WHITE, CHICKEN, RAW, fresh
    1 tsp OLIVE OIL, salad or cooking
    2 tbsp SALSA SUPREMA, MILD

    Recipe Servings: 1.0
    Recipe Instructions:
    Scramble eggs in pan with olive oil. Serve with salsa on top


    Scrambled Eggs with Mushrooms

    2 large EGG WHITE, CHICKEN, RAW, fresh
    2 small MUSHROOM, RAW
    1 tsp OLIVE OIL, salad or cooking
    1/4 tsp PEPPER, BLACK, GROUND
    1/4 tsp OREGANO, GROUND

    Recipe Servings: 1.0
    Recipe Instructions:
    Mix eggs together. Chop mushrooms. Stir in with eggs , pepper, and oregano. Coat a nonstick skillet with olive oil. Cook eggs.


    Shrimp and White Bean Salad
    1 lb SHRIMP, RAW, mixed species
    1 cup WHITE BEAN, RAW, mature seeds
    2 cloves GARLIC, RAW
    1 large CARROT, BABY, RAW
    3 tbsp OLIVE OIL, salad or cooking
    1 cup CELERY, RAW, DICED
    1 medium ONION, RAW, 2.5'' dia
    5 cups LETTUCE, COS OR ROMAINE, RAW, SHREDDED

    Recipe Servings: 4
    Recipe Instructions:
    Soak beans in water overnight and drain thoroughly. Peel and chop garlic. Cut carrot in half. Dice celery. Devin and peel shrimp. Chop onion. Combine beans, carrot garlic and 2 cups of water in saucepan over medium heat and bring to a boil. Simmer until beans are tender. Strain a reserve beans. Heat 2 tbsp of oil in pan over medium heat. Add shrimp and sauté for about 3 minutes. Transfer shrimp to a mixing bowl. Add celery, onion ,beans and 1 tbsp of oil. Toss well. Divide lettuce among 4 plates and arrange 1 cup of shrimp mixture.


    Spicy Flank Steak
    6 lbs BEEF FLANK, RAW, SLF, trim to 0'' fat, choice
    8 cloves GARLIC, RAW
    2 peppers JALAPENO, RAW
    1/2 cup OLIVE OIL, salad or cooking
    2/3 cups ROSEMARY LEAF, FRESH
    2/3 cups THYME, FRESH
    1 tbsp SAGE, GROUND

    Recipe Servings: 12
    Recipe Instructions:
    Remove seeds from jalapenos and chop them. In a food processor or a blender chop herbs and garlic. Add jalapenos and olive oil. Slice steak and spread herb mixture. Let stand in refrigerator for 2-3 hours. Place steak on a grill pan or a grill. Cook steak according to preferences. Slice steak on an angle.


    Steak Kabobs

    6 oz BEEF TOP SIRLOIN, BROILED, SLF (SIRLOIN STRIP), trim to 0'' fat, all grades
    1 oz SALAD DRESSING, ITALIAN, DIET, commercial, 2 calories/tsp , no salt
    1 large GREEN PEPPER, SWEET, RAW (BELL), 2.25/pound, 3.75'' long, 3'' dia
    1 medium ONION, RAW, 2.5'' dia
    1 cup MUSHROOM, RAW, whole
    1 tbsp OLIVE OIL
    1 cup BROWN RICE, MEDIUM GRAIN, COOKED

    Recipe Servings: 2
    Recipe Instructions:
    Cube sirloin and marinade in 2 tablespoons of light Italian dressing for 1 hour in refrigerator or overnight. Grill the sirloin on your barbecue grill by searing the cubes with a wooden stick and alternating mushrooms, onion, and pepper with the sirloin . Serve the cooked meat and vegetables over 1/2 cup of rice. Serves 2.


    Tofu and cabbage Salad with peanut dressing
    1 tbsp SESAME OIL, salad or cooking
    1 block TOFU, FIRM, NIGAN, prep
    2 1/2 cups CABBAGE, RAW, SHREDDED
    3 cucumbers CUCUMBER W/PEEL, RAW, 8.25''
    2/3 cups ONION, SPRING OR SCALLIONS, RAW, w/tops & bulb, chopped
    4 servings Peanut Dressing

    Recipe Servings: 4
    Recipe Instructions:
    Cut up tofu in cubes. Stir fry lightly in sesame oil. Shred cabbage and chop onions and cucumbers. Add all ingredients and then drizzle with dressing


    Tofu Salad
    4 oz TOFU, SILKEN, FIRM
    2 cups LETTUCE, COS OR ROMAINE, RAW, SHREDDED

    Recipe Servings: 1.0
    Recipe Instructions:


    Vanilla Ricotta Mousse
    1 cup RICOTTA CHEESE, PART SKIM
    1 tsp VANILLA EXTRACT
    1 pkt SUGAR SUBSTITUTE, SWEETENER (SPLENDA)

    Recipe Servings: 3
    Recipe Instructions:
    Mix ricotta cheese with vanilla a sweetener. Blend until smooth


    Western Omelet
    1 slices BACON, CANADIAN-STYLE, GRILLED, cured (6/6-oz pkg.)
    2 large EGG WHITE, CHICKEN, RAW, fresh
    1/4 cup ONION, RAW, chopped
    1 tsp OLIVE OIL, salad or cooking

    Recipe Servings: 1.0
    Recipe Instructions:
    Coat non stick skillet with olive oil. Chop onion and bacon. Mix with eggs and fry in skillet until done.


    Zucchini and Tomatoes
    1 tsp OLIVE OIL, salad or cooking
    2 large ZUCCHINI W/SKIN, RAW, Summer squash
    1/2 cup ONION, RAW, chopped
    14 1/2 oz TOMATO, RED, RIPE, WEDGES, can, wedges in tomato juice

    Recipe Servings: 4
    Recipe Instructions:
    Chop onions. Slice zucchinis. Chop tomatoes. Sauté onions and zucchini in olive oil. Add tomatoes and remaining ingredients. Bring to a boil and reduce heat. Simmer until zucchini is tender and liquid is absorbed.
    Last edited by Doug; 01-06-2007 at 09:27 AM.
    Doug

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    BMAN
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    Default

    this is sweet - great post man

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    sticky this man.

    this is bloody great.
    thanks doug
    gota eat big to get big

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    Awesome post mate, I will stick this for sure.

    I've PM'ed you about your site as well.

    And rep+'ed u
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    Default some milk and cereal

    Hello guys! I am doing this diet ( just started ) I feel good, mor energetic, just one thing. Do you think I can add a cup of skim milk and some cereal before bead?. What about protein shakes?

    Thanks for the advice

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    Nice one Doug, can't wait to check out your site! Best of luck with it!

    I need to check this section more often...and print off some recipes for my mother to cook. (lots of ****ty snacks and stuff around the house that I mentally make myself avoid 100%)

    Also...I should learn myself so I know how to cook things other than soup from a can :P

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    Quote Originally Posted by Doug View Post
    Recipe Listing for 2000 Calorie, Low Carb, Weight Loss, 7 Day Meal Plan


    Almond ricotta mousse
    Artichoke Dip
    Bean Salad with Vidalia Onions
    Beef Tenderloin
    Beets with Onion and Dill
    Broccoli Vinaigrette
    Broiled Chicken
    Chile Lime Shrimp
    Cocoa Smoothie
    Coffee Smoothie
    Cucumber Salad
    Fish with Tomatoes
    Garden Omelet
    Grilled Herbed Tomatoes


    Almond ricotta mousse
    1/2 cup RICOTTA CHEESE, PART SKIM
    1 pkt SUGAR SUBSTITUTE, SWEETENER (SPLENDA)

    Recipe Servings: 1.0
    Recipe Instructions:
    You will also need 1/4 tsp of almond extract and a non nutritive sweetener.Blend all ingredients until smooth and chill.


    Artichoke Dip
    1 cup ARTICHOKE, FROZEN, NO SALT (GLOBE OR FRENCH), drained
    1 cup RICOTTA CHEESE, PART SKIM
    1 tsp PEPPER, BLACK, GROUND

    Recipe Servings: 4
    Recipe Instructions:
    Boil artichokes and drain. Mix with ricotta cheese in blender. Add black pepper to taste.


    Bean Salad with Vidalia Onions
    2 tbsp OLIVE OIL, salad or cooking
    1 tsp SUGAR, GRANULATED
    1 tsp MUSTARD, PREPARED, YELLOW
    15 oz KIDNEY BEAN, RED, BOILED, NO ADDED SALT (ROYAL RED), mature seeds
    15 oz PINTO BEAN, BOILED, NO ADDED SALT, mature seeds
    15 oz PINK BEAN, BOILED, NO ADDED SALT, mature seeds
    2 large stalk CELERY, RAW, 11''-12'' long
    1 large ONION, RAW
    1/4 tsp PEPPER, BLACK, GROUND
    1/3 cup VINEGAR, APPLE CIDER

    Recipe Servings: 8
    Recipe Instructions:
    You will need Vidalia onions finely chopped Mix vinegar, oil, sugar, mustard, pepper until well blended. Add beans and remaining ingredients. Toss well.


    Beef Tenderloin
    1/4 cup WINE, RED TABLE, and 1 wine glass
    1 lb BEEF TENDERLOIN, RAW, SLF (FILET MIGNON), short loin, trim to 1/2'' fat, prime
    1 tsp OLIVE OIL, salad or cooking
    1 tsp PEPPER, BLACK, GROUND
    2 tsp PAPRIKA

    Recipe Servings: 4
    Recipe Instructions:
    Cut tenderloin into 4 steaks 3/4 inch thick. Combine the spices a rub steak with spice mixture. Let stand for 5 minutes. Heat oil in a non stick pan over medium heat until hot. Add steaks and cook for 4 minutes on each side on each side to desired degree of doneness.. Remove steak from pan. Add wine and water to skillet and reduce liquid to 1/4 cup. Spoon wine mixture over steaks.


    Beets with Onion and Dill
    2 lbs BEET, RAW
    1 large ONION, RAW
    1/2 cup OLIVE OIL, salad or cooking
    5 sprigs DILL WEED, FRESH

    Recipe Servings: 12
    Recipe Instructions:
    Slice onion thinly. Bring a large saucepan of water to a boil. Add beets, cover a simmer 40- 45 minutes or until tender. Rinse beets. When beets cool down remove skins. Slice beets add all other ingredients and toss.


    Broccoli Vinaigrette
    4 bunches BROCCOLI, RAW
    1 tbsp OLIVE OIL, salad or cooking
    2 tbsp LEMON JUICE, RAW
    2 tsp MUSTARD, PREPARED, YELLOW, 1 pkt

    Recipe Servings: 6
    Recipe Instructions:
    Place broccoli in a baking dish with a little water and bake in oven at 350 degrees until tender. Mix olive oil and lemon juice with Dijon mustard. Pour dressing over broccoli and serve.


    Broiled Chicken
    4 breasts CHICKEN BREAST, BONELESS, RAW , MEAT ONLY, broiler/fryer, (1 breast from 1lb RTC)
    4 tbsp ORANGE JUICE, UNSWEETENED, frz conc, undiluted
    2 tbsp SALAD DRESSING, ITALIAN, DIET, commercial, 2 calories/tsp , no salt

    Recipe Servings: 2.0
    Recipe Instructions:
    Arrange the chicken on a broiler pan. Combine the other ingredients and mix well. Brush half the mixture over the chicken and broil for 6 minutes, or until lightly browned; turn and brush the other side with the remaining mixture. Broil for 6 minutes more or until the chicken is tender.


    Chile Lime Shrimp

    1/2 cup OLIVE OIL, salad or cooking
    2 cloves GARLIC, RAW
    1/4 cup LIME JUICE, RAW
    2 lbs SHRIMP, COOKED, mixed species, moist heat
    1/4 tsp CHILI POWDER

    Recipe Servings: 12
    Recipe Instructions:
    Devin and peel shrimp. Boil until pink. Chop garlic. Combine oil, lime juice garlic and Chile powder. Place shrimp in a plastic tightly sealing bag and add marinade. Set aside for 30 minutes. Serve shrimp on skewers.


    Cocoa Smoothie
    4 oz TOFU, SILKEN, FIRM
    1 tbsp COCOA, UNSWEETENED, EUROPEAN, POWDER, dry
    1 pkt SUGAR SUBSTITUTE, SWEETENER (SPLENDA)

    Recipe Servings: 1.0
    Recipe Instructions:
    Add all ingredients in a blender. Blend until smooth


    Coffee Smoothie
    4 oz TOFU, SILKEN, SOFT
    1 fl oz COFFEE, BREWED, DECAFFEINATED, PREPARED, prep w/tap water
    1 pkt SUGAR SUBSTITUTE, SWEETENER (SPLENDA)

    Recipe Servings: 1.0
    Recipe Instructions:
    Combine tofu, non nutritive sweetener, and coffee. Blend well


    Cucumber Salad
    2 small CUCUMBER, PEELED, RAW, 6 3/8'' long
    2 tsp OLIVE OIL, salad or cooking
    2 tsp SALAD DRESSING, ITALIAN, NO ADDED SALT, commercial, reg

    Recipe Servings: 2
    Recipe Instructions:
    Slice cucumber in round slices. Toss with olive oil and dressing.


    Fish with Tomatoes
    9 oz FLATFISH, FLOUNDER & SOLE SPECIES, RAW, flounder & sole species
    30 cherry TOMATO, RED, RIPE, RAW, Jun thru Oct avg
    10 cloves GARLIC, RAW
    1 tbsp OLIVE OIL, salad or cooking
    5 leaves BASIL, FRESH
    1 tsp OREGANO, GROUND

    Recipe Servings: 3
    Recipe Instructions:
    Wash tomatoes and place in baking dish with whole cloves of garlic. Add basil and oregano and olive oil. Roast in oven at 350 degrees until soft. Place fish pieces on top of tomatoes and continue roasting until fish is cooked.


    Garden Omelet
    3 large EGG WHITE, CHICKEN, RAW, fresh
    2 tsp OLIVE OIL, salad or cooking
    1/4 cup ONION, SPRING OR SCALLIONS, RAW, w/tops & bulb, chopped
    2 small MUSHROOM, RAW
    3 spears ASPARAGUS, RAW, extra large, 8.75'' to 10'' long

    Recipe Servings: 1.0
    Recipe Instructions:
    Chop onions, mushrooms and asparagus. Sauté in olive oil until tender. Add egg whites to pan and continue to cook on low heat until egg is well cooked


    Grilled Herbed Tomatoes

    4 wholes TOMATO, RED, RIPE, RAW, (2 3/5'' dia)
    2 tbsp OLIVE OIL, salad or cooking
    3 oz MOZZARELLA CHEESE, PART SKIM
    1 tsp PEPPER, BLACK, GROUND
    1 tsp OREGANO, GROUND
    1 tsp BASIL, DRIED, GROUND

    Recipe Servings: 8.0
    Recipe Instructions:
    Cut tomatoes in half, and arrange in a baking dish. Pour olive oil on tomatoes. Sprinkle with pepper, oregano and basil. Top with cheese. Place under broiler for 6 to 8 minutes, or until heated through and cheese is melted.
    theres chef Emeril, and now theres chef Doug

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    M&S Senior Member Kevin's Avatar
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    Rep + bro
    Mouth watered just reading it!!!

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    Life is basically pretty simple. People just make it complicated.

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    Default meals

    wow doug some nice meals man, i noticed that u say "no salt"
    is salt not such a good thing plz adivise..

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by 2tryhard View Post
    wow doug some nice meals man, i noticed that u say "no salt"
    is salt not such a good thing plz adivise..
    High salt intake causes high blood pressure, and other medical conditions. the recommendation is to keep salt intake under 6g per day maximum, (2.5g sodium)
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    god damn im hungry again by just reading your post dougie

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    Hey guys I bumped this post ...People need this thingyy..oops its a stickie
    Last edited by Maxmilian; 06-26-2008 at 12:15 PM. Reason: It was a stickie and I dint see it
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    if i do this diet , do i still take supplements. when training.

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    As a beginner, the only supps you need are a multivitamin and maybe some whey. -EK
    Dont chase the 1%, there is no magic training routine or diet thats going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    1 thing I have noticed is that the carbs are SO LOW.. Any reason for this?

    Does it mean strictly weight loss?
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    Quote Originally Posted by Graeme666 View Post
    1 thing I have noticed is that the carbs are SO LOW.. Any reason for this?

    Does it mean strictly weight loss?
    i was wondering about those percentages too...
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    Regular Poster JBEXPRESS's Avatar
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    That is an Awesome meal guide. I think I'm going to try some of that. Thanks Doug.

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    Quote Originally Posted by Graeme View Post
    1 thing I have noticed is that the carbs are SO LOW.. Any reason for this?

    Does it mean strictly weight loss?
    Yeah I was wondering about that also...

    doug said:

    "% Calories from Protein: 30.0
    % Calories from Carbohydrates: 22.1
    % Calories from Fat: 47.5"

    So does that mean a 30/20/50 split is good for cutting? Seems like a lot of fat...

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    Holy shnikes Doug rules......I am gonna try this with a few added calories from my PWo shake when i cut in 2 months......+1 rep for sure

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    You need to eat fat to lose fat funily enough.

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    Quote Originally Posted by walkerj View Post
    You need to eat fat to lose fat funily enough.

    cant that be something called irony??
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    Fat is used as an energy source.
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