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 | January 09, 2013
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