Weekly Menu for a 260 lbs. man

 Based on a caloric need evaluation I targeted a daily intake of about 2700 calories. the goal was to offer a variety of foods that provide a balance of protein, carbohydrates and fat. By eating about 540 calories every two hours or so, the metabolic process remains constant. This is what I recommended for a man weighing 260 with a moderate activity level. Based purely on calorie counts, he should lose two pounds a week following this plan.

Basic Philosophy

Focus on lean meat choices and reduced fat or fat free items when possible. Get plenty of fruits

and vegetables. Make sure to drink water with each meal or snack and drink at least five glasses

of water at other times through the day.

 

Typical Breakfast

Two boiled eggs 140 Calories

One serving Quaker Weight Control Instant Oatmeal 160 Calories

1 medium apple 72Calories

8 oz. fat free yoghurt with fruit 120 Calories

8 oz. water

492 calories

 

Typical Mid Morning Snack

2 oz. yoghurt covered raisins 360 Calories

1 oz. Roasted Almonds 170 Calories

8 oz. water

530 Calories

 

Typical Lunch

2 low fat whole wheat tortilla wraps with six slices deli ham and fat free cheddar slice each

(No mayonnaise…use mustard instead) 440 calories

1 med. Banana 105 calories

8 oz. water

545 calories

 

Typical Mid Afternoon Snack

Medium Pair 103 Calories

8 oz. Fat Free Cottage Cheese 160 Calories

16 Wheat Thins Reduced Fat Crackers 130 Calories

2 tbs. Peanut butter 190 Calories

8 oz. water

503 Calories

 

Monday - Tuesday Dinner

3 oz. boneless, skinless chicken breast 142 Calories

1 cup steamed broccoli 31 Calories

1 cup brown rice 218 Calories

½ honeydew melon 180 Calories

8 oz. water

571 Calories

Typical Day 2641 Total Calories

 

Wednesday-Thursday Dinner

3 oz. boneless, skinless chicken breast 142 Calories

2 low fat whole wheat tortilla wraps (half of the chicken on each) 240 Calories

2 slices fat free cheddar cheese 60 Calories

¼ cup black beans 140 Calories

8 oz. water

582 Calories

Friday-Saturday Dinner

3 oz. boneless, skinless chicken breast 142 Calories

¾ cup whole wheat pasta 180

1 medium red pepper cut 42

½ cup carrot slices 27

1 cup mushroom slices 15

Sprinkle 2 tbs shredded parmesan on pasta, chicken and veggie mixture 25

1 med. Banana 105 calories

536 Calories