Sample Gorge Days:
(Just ideas, don’t make yourself sick)
Breakfast: Cream cheese bagel with bacon and sausage, and a ham/cheese omelet
Mid-morning snack: Donut with whipped cream and strawberries
Lunch: Pork chop, potato with sour cream, a roll with butter and a buttered vegetable
Mid-afternoon snack: ice cream (real) with Oreos and/or Twinkies
Dinner: Fettuccini, cheese bread, and a salad with regular dressing – don’t forget cheesecake for dessert!
Late-night snack: Ice cream or frozen cappuccino
Note: You can’t go wrong by hitting your favorite fast food restaurant for an order of fries and a quarter pounder
or donuts with a frozen coffee
Sample 500 Calorie Menu
Important: no oils, fats, or butters of any sort are to be used
Breakfast:
Tea or coffee
5 calories
1 tablespoon 2% milk
8 calories
Lunch:
1. Orange Roughy (grilled, weighs 100 grams raw)
110 calories
2. Asparagus
30 calories (1 Cup)
3. Medium sized apple
80 calories
4. Melba toast
20 calories
Dinner:
1. Steak (grilled, weighs 100 grams raw)
140 calories
2. Spinach
10 calories (1.5 Cups)
3. Strawberries
30 calories (7 med.)
4. Grissini Breadstick
20 calories
DAILY TOTAL CALORIES:
453 CALORIES
Breakfast:
Tea or coffee
Lunch:
1. Chicken breast (grilled, 100 g weighed raw)
2. Slaw (cabbage w/vinegar, water, Stevia dressing)
3. Medium sized apple
4. Grissini breadstick
Dinner:
1. Shrimp (grilled, 100 g weighed raw)
2. Lettuce w/apple cider vinegar, water, Stevia dressing
3. Orange
4. Melba Toast
DAILY TOTAL CALORIES:
5 calories
110 calories
40 calories
80 calories
20 calories
110 calories
15 calories (1.5 C)
60 calories
20 calories
460 CALORIES
Remember, you can eat up to 500 calories by making your choices, but you do not have to eat 500 calories,
so do not ‘back into’ how much of anything you can eat. Make your selections and only look at calories to
make sure you aren’t exceeding 500 for some reason.