Mat Deman's Meals

Your plan is based on a 2400 Calorie allowance

Date

10/18/15

Breakfast

Lunch

10/20/15

Snacks

3 slice (.8 oz) Canadian

bacon, cooked

1 medium slice Beef,

brisket, cooked, lean only
eaten

1 large (3-1/4" across)

Apple, raw

2 Slim Jim Beef jerky (Slim

Jim, Big Jerk)

1 large egg(s) Egg white

omelet, with cheese

1 cup Potatoes, scalloped,

no fat added

1 small Cookie, chocolate

chip, homemade or bakery

1 medium roll (2-1/2" across)

Rolls, wheat or cracked wheat,
homemade or bakery

1 medium roll (2-1/2"

across) Rolls, wheat or
cracked wheat, homemade
or bakery

1 tortilla (8" across)

Tortilla, flour (wheat)

1 cup Milk, reduced fat

(2%)

1 container (8 oz) Yogurt,

fruit, whole milk

10/19/15

Dinner

1 cup Spaghetti with

tomato sauce and
meatballs (spaghetti and
meatballs)

2 medium slice Bacon,

pork, cooked

1 cup, cut stalks Broccoli,

fresh, cooked (no salt or fat
added)

1 cup Asparagus, cooked

(with salt and butter)

1 medium (2-3/4" across)

Apple, raw

1 can (6 oz) Fruit cocktail,

cooked or canned, drained
solids

1 cup Gumbo with rice and

shellfish, pork, and/or
poultry (New Orleans style)

1 fajita Fajita with beef

and vegetables

1 medium (2-1/2" across)

Rolls, white, soft, homemade
or bakery

1 medium (5" across)

Pancakes, blueberry

1 cup Milk, whole

1 cup Milk, reduced fat

(2%)

1 medium (2-1/2" across)

Rolls, white, soft,
homemade or bakery

1 medium (2-1/2" across)

Rolls, white, soft,
homemade or bakery

1 medium (approx 4"

across) Grapefruit, raw

1 cup Macaroni and

cheese, made with
margarine

1 cup Asparagus, cooked

(no salt or fat added)

cup Apricots, dried,

uncooked

1 packet, prepared
Oatmeal, instant, cinnamon
and spice, cooked (no fat
added)

2 cup Salad, grilled

chicken, cheese, lettuce,
tomato, no dressing

1 cup Beans, green

(string), fresh, cooked (no
salt or fat added)

3 Slim Jim Beef jerky (Slim

Jim, Big Jerk)

1 container (8 oz) Yogurt,

plain, low fat

1 large breast Chicken,

breast, boneless, skinless,
baked
1 medium (2-5/8" across)
Orange, raw
2 medium (2-1/2" across)
Roll, white, soft

10/21/15

2 large egg(s) Omelet (milk

added), with ham or bacon,
cheese, spinach, and
broccoli

medium (2-3/4" across)

Apple, raw

1 medium slice Bread,

garlic

4 Slim Jim Beef jerky (Slim

Jim, Big Jerk)

1 cup, chunks Pineapples,

raw

1 biscuit (2" across)

Biscuits, baking powder or
buttermilk, from mix

2 cup, cut stalks Broccoli,

fresh, cooked (no salt or
fat added)

8 square Cracker, saltine

8 medium (1-1/4" across)

Strawberries, raw

8 baby carrot(s) Carrot,

raw

2 cup Fettucina alfredo,

with tuna (Tuna Helper)

3 slice (1 oz) Cheese,

Cheddar

10/22/15

4 large egg(s) Egg white

omelet, no fat added

5 cracker Crackers, wheat

(Wheatables, Wheat Thins)

2 cup Milk, fat free (skim)

1 regular slice Bread, 100%

whole wheat

1 large egg(s) Egg, boiled

1 medium scoop Frozen

yogurt, vanilla, nonfat

1 cup Salad, garden,

lettuce, tomato, carrots, no
dressing

1 cup, whole Strawberries, raw

2 muffin English muffin,

multigrain

2 tablespoon Peanut butter

and jelly

2 cup Vegetable soup,

home recipe

1 sandwich Turkey, ham, and

roast beef club sandwich with
cheese, lettuce, tomato, and
mayonnaise

1 muffin English muffin

2 sandwich Peanut butter

and jelly sandwich

1 cup Bean salad,

yellow or green string
beans

3 crispbread Crispbread,
wheat, low sodium (Low
Sodium French Crisp Toast)

1 cup Fruit juice blend,

100% juice

1 cup Yogurt, plain, fat free

1 cup Fruit juice blend,

100% juice

1 cup Yogurt, plain, fat free

1 cup Fruit juice blend,

100% juice

10/23/15

1 cup Mixed vegetables

(corn, lima beans, peas,

1 small steak Steak, beef,

grilled or broiled, lean only

green beans, carrots),

canned, cooked without fat

eaten

1 cup Yogurt, plain, fat

free

10/24/15

1 small fillet (2-3/8" x 13/8" x 1/4") Herring,

smoked, kippered

cup Waldorf salad

EMPTY

2 cup, sauce Applesauce,

unsweetened

2 cup, chopped Basil, fresh

1 cup Fruit salad, fresh,

(including citrus fruits), no
dressing

EMPTY

1 jumbo egg(s) Egg,

poached

1 cup, cubes Eggplant, raw

cup, cooked, flaked

Pompano, (bluefish, mahi
mahi, yellowtail), steamed
or poached

1 sandwich size muffin

English muffin

pound Mozzarella
cheese, whole milk

1 cup Salad, Caesar

2 slice Bread, zucchini

cup, chopped
Cranberries, raw
1 cup Oat bran cereal,
cooked (with salt, no fat
added)
cup, chunks Pineapples,
raw

10/25/15

1 cup, chopped Spinach,

raw