The Engine 2 Diet Menu & Nutrition

Sample Menu

Here’s a typical day of meals on the Engine 2 Diet:

Breakfast

Rip’s Big Bowl—

¼ cup raw, old-fashioned oats

¼ cup Grape Nuts or Ezekiel brand equivalent

¼ cup bite-size shredded wheat

¼ cup Uncle Sam cereal

1 tbsp. ground flaxseed meal

2 tbsp. raisins

2 tbsp. walnuts

1 banana

1 kiwi

1 grapefruit

¾ cup milk substitute of choice

Lunch

Green pizza—

1 Kabuli (chick-pea) or whole-grain crust

½ jar pasta sauce

4 oz. frozen spinach, thawed, rinsed, and drained

¼ cup fresh whole basil leaves

1 green bell pepper, diced

1 cup broccoli florets

¼ cup sliced mushrooms

½ onion, diced

1 clove garlic, minced

1/8 cup finely-ground, raw cashews

Dinner

Portobello burger—

1 Portobello mushroom

1/2 tsp. low-sodium tamari soy sauce

1/2 tsp. vegetarian Worcestershire sauce

¼ red onion

1 whole-grain hamburger bun

1 tsp. Dijon mustard

Slice of tomato

Slice of lettuce

Dessert

Blueberry Dumpster Fire Cobbler—

1/6 cup whole-wheat pastry flour

Nearly 1/2 tsp. baking powder

¼ tbsp. vanilla extract

1/6 cup milk substitute

¾ tbsp. agave nectar or maple syrup

½ cup blueberries

Nutrition

Here’s a breakdown of the nutritional content of a typical day on the Engine 2 Diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.

Engine 2 Diet Recommended
Calories 1,843 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 23% 20%-35%
     Saturated .02% Less than 10%
     Trans 0% N/A
Total Carbohydrates 70% 45%-65%
     Sugars
(total except as noted)
18% N/A
     Fiber 50 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 12% 10%-35%
Sodium 2,251 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 2,770 mg. At least 4,700 mg.
Calcium 562 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 2 mcg. 2.4 mcg.
Vitamin D 1 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.

Last updated by Rachel Pomerance Berl | December 12, 2013

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