You don't have to eat the same meals every single day. You're welcome to substitute different foods into the meal plan framework as long as the proportions of protein, carbs, and fat, and your total number of calories, remain roughly the same. Simply look at the kind of food (protein, starchy carb, fruit, etc., found in the "X" column of the sample diet) that you want to replace in the sample diet, and then find that type in the tables below. Adjust the quantity of the new food so it has approximately the same number of calories as the food in the base diet. That way, the total calories in your diet won't change, even though you are changing the food item.

For example, say you don't feel like having grits for breakfast in Meal 1. You could eat rolled oats in place of them. In this case, you'd have to eat a little less than two cups of oats to equal the 260 calories you would have consumed with the grits (two cups of oats is 300 calories). Again, it doesn't have to be precise, just make the numbers as close as you can.

Proteins

 X Food Description Quantity Calories Protein Carbs Fat P Chicken breast 1 oz (c) 42 8 0 0.96 P Egg white 1 (large) 17 3.6 0.26 0 P Fish 1 oz (c) 29 6 0 0 P Canned tuna 6 oz can 175 40 0 2 P Turkey breast 1 oz (c) 37 8 0 0.5 P Whole egg 1 (large) 92 8 0.51 6 P Low-fat cottage cheese, 1/2 cup 90 16 4 1 P Non-fat Greek yogurt (Fage brand) 1 cup 120 20 9 0 P Rice protein powder (Nutribiotic brand) 1 Tbsp 55 12 1.8 0 P Pea protein powder (Pure Advantage brand) 1 scoop 125 25 4 1

Starchy Carbs

 X Food Description Quantity Calories Protein Carbs Fat SC Brown rice 1/2 cup (c) 101 2 21 1 SC Rolled oats 1/2 cup (pc) 150 5 27 3 SC Sweet potato 1 oz 25 1 6 0 SC Yams 1 oz 32 0.48 8 0 SC Baked potato 1 oz 26 1 6 0 SC Barley 1/2 cup (c) 95 2 22 0.5 SC Cream of rye 1/3 cup (pc) 110 5 25 1 SC Grits 1/4 cup (pc) 130 3 29 0.5 SC Corn 1/2 cup (c) 67 2 16 0 SC Lentils 1/2 cup (c) 115 9 20 5

Fibrous Carbohydrates

 X Food description Quantity Calories Protein Carbs Fat FC Broccoli 1/2 cup 20 1 4 0 FC Cauliflower 1/2 cup 14 1 3 0 FC Asparagus 1/2 cup 20 1.5 4 0 FC Green beans 1/2 cup 22 1 5 0 FC Brussels sprouts 1/2 cup 26 1.5 5 0 FC Cabbage 1/2 cup 17 1 4 0 FC Kale 1/2 cup 17 1 3 0 FC Iceberg lettuce 1/2 cup 5 0.5 1 0 FC Spinach 1/2 cup 20 2 3 0 FC Romaine lettuce 1/2 cup 5 0.5 1 0 FC Arugula 1/2 cup 3 0 0.5 0 FC Zucchini 1/2 cup 15 0.5 3 0

Fruits

 X Food description Quantity Calories Protein Carbs Fat FR Apple 1 med 104 0.5 25 0 FR Blackberries 1 cup 62 1.5 14 1 FR Blueberries 1 cup 84 1 21 0 FR Cantaloupes 1 cup 60 1 15 0 FR Cherries (with pits) 1 cup 83 1 21 0 FR Grapefruit 1/2 med 37 1 9 0 FR Orange 1 med 69 1 18 0 FR Peaches 1 med 59 1 15 0 FR Raspberries 1 cup 64 1 15 1 FR Strawberries 1 cup 49 1 12 0 FR Pears 1 med 101 0.5 25 0

Fats and Oils

 X Food description Quantity Calories Protein Carbs Fat F Flax oil 1 tsp 43 0 0 4.5 F Olive oil 1 tsp 41 0 0 4.5 F Omega-3 oil (Udo's Choice) 1 tsp 42 0 0 4.5 F Almond butter 1 tbsp 101 2 3 9 F Avocado 1/4 med 80 1 4 7 F Nuts 1/8 med 105 1 9 9 F Peanut butter 1 tbsp 101 2 3 9

(pc) = pre-cooked

(c) = cooked

(med) = medium