Sample Menu
Here’s a day of typical meals on the Eco-Atkins diet, adapted from a 2009 study published in the Archives of Internal Medicine.
Breakfast
Oat bran
Unsweetened soy milk
Nut bread
Tofu scramble (sunflower oil, extra firm tofu, sweet red peppers, mushrooms, tomatoes, onions, sliced hazelnuts)
Snack
Peach
Lunch
Yves Veggie Chick’n Burger
Nut bread
Tofu salad with sunflower oil and vinegar
Snack
Strawberries
Almonds
Dinner
Pearled barley
Stir-fry (sunflower oil, extra firm tofu, mushroom, eggplant, onions, sweet red pepper, broccoli, cauliflower)
Snack
Orange
Cashews
Nutrition
Here’s a breakdown of the nutritional content of a typical day on Eco-Atkins, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Because this diet is highly individualized, these figures are approximations. Diet figures were calculated by U.S. News using ESHA Food Processor software.
| Eco-Atkins | Recommended | ||
|---|---|---|---|
| Calories | 1,500 | 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 | 42% | 20%-35% | |
| Saturated | 6% | Less than 10% | |
| Trans | 0% | N/A | |
| Total Carbohydrates | 28% | 45%-65% | |
|
Sugars (total except as noted) |
17% | N/A | |
| Fiber | 48 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 | 30% | 10%-35% | |
| Sodium | 1,345 mg. | Under 2,300 mg., under 1,500 mg. for 51+ | |
| Potassium | 3,360 mg. | At least 4,700 mg. | |
| Calcium | 1,084 mg. |
19-50: 1,000 mg. 51+: 1,200 mg. |
|
| Vitamin B-12 | 7.44 mcg. | 2.4 mcg. | |
| Vitamin D | 3.03 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.
The Flat Belly Diet revolves around monounsaturated fatty acids, which are thought to destroy belly fat while promoting fullness.
The macrobiotic diet mimics vegetarian and vegan eating approaches. Dieters can expect to eat lots of organic, whole foods on this diet.
The Mediterranean diet plan is highly sensible, emphasizing fruits and vegetables, olive oil, fish, and other healthy fare.
