Sample Menu
Here's a typical day on the “10X” Cookie Diet. The 500- to 700-calorie prepared meal can vary, and can come at any point in the day.
8 a.m.
2 10X chocolate brownie cookies
10 a.m.
1 10X chocolate brownie cookie
12 p.m.
1 10X chocolate brownie cookie
2 p.m.
2 10X chocolate brownie cookies
4 p.m.
1 10X chocolate brownie cookie
6 p.m.
1 10X chocolate brownie cookie
8 p.m.
Prepared meal—cheesy chicken casserole
10 p.m.
1 10X chocolate brownie cookie
Nutrition
Here’s a breakdown of the nutritional content of a day on the Cookie Diet following the above menu (nine cookies a day supplemented with one “real” meal of 500 to 700 calories), alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Diet figures were provided by Siegal. Parenthetical amounts for potassium, calcium, and vitamins B-12 and D represent the day’s food plus contributions from the daily, company-provided multivitamin.
| Cookie Diet | Recommended | ||
|---|---|---|---|
| Calories | 1,032 | Women | Men |
|
21-25: 2,000 26-50: 1,800 51+: 1,600 |
21-40: 2,400 41-60: 2,200 61+: 2,000 |
||
| Total Fat | 32% | 20%-35% | |
| Saturated | 10% | Less than 10% | |
| Trans | 0% | N/A | |
| Total Carbohydrates | 53% | 45%-65% | |
|
Sugars (total except as noted) |
19% | N/A | |
| Fiber | 9.7 g. | Women | Men |
|
19-30: 28 g. 31-50: 25 g. 51+: 22 g. |
19-30: 34 g. 31-50: 31 g. 51+: 28 g. |
||
| Protein | 15% | 10%-35% | |
| Sodium | 1,151 mg. | Under 2,300 mg., under 1,500 mg. for 51+ | |
| Potassium |
763 mg. (843 mg.) |
At least 4,700 mg. | |
| Calcium |
458 mg. (620 mg.) |
19-50: 1,000 mg. 51+: 1,200 mg. |
|
| Vitamin B-12 |
.9 mcg. (6.9 mcg.) |
2.4 mcg. | |
| Vitamin D |
1.5 mcg. (11.5 mcg.) |
15 mcg. | |
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Kurtis Hiatt | January 02, 2013
Slim-Fast is a reasonable approach to dieting with convenient, grab-and-go shakes and bars. It's fairly easy to follow, but it's not very heart-healthy.
Nutrisystem determines portions, prepares and delivers your meals, and tells you what to eat and when.
On this diet, eat 5 Medifast products each day and one self-prepared meal. Medifast aids short-term weight loss, but isn't sustainable enough to last.
