Sample Menu
Here’s a day of typical meals in the lifelong “Live it!” phase for women and men.
Women (1,200 calories)
Breakfast
Omelet (½ cup egg substitute) with diced onions, tomatoes, green peppers, and mushrooms
1 slice whole-grain toast with 1 tsp. trans-fat-free margarine
1 medium orange
Coffee (regular or decaf) or tea
Lunch
Half pita with hummus, stuffed with red and green pepper strips
1 cup raspberries
Salad—
Sliced cucumber
Cherry tomatoes, halved
Sprinkle of dill
Drizzle of vinegar
Sparkling water, iced tea, or calorie-free beverage
Dinner
3 oz. grilled tuna seasoned with lemon and pepper
½ cup whole-grain pasta tossed with 1 tsp. olive oil, onion, celery, and parsley
Roasted broccoli drizzled with balsamic vinegar
1 cup fresh melon
Water, tea, or calorie-free beverage
Snack
1 cup low-fat plain Greek yogurt
Calorie-free beverage
Men (1,600 calories)
Breakfast
Omelet (½ cup egg substitute) with diced onions, tomatoes, green peppers, and mushrooms
1 slice whole-grain toast with 1 tsp. trans-fat-free margarine
1 medium orange
Coffee (regular or decaf) or tea
Lunch
Whole pita with hummus and stuffed with red and green pepper strips
1 cup raspberries
Salad—
Sliced cucumber
Cherry tomatoes, halved
Sprinkle of dill
Drizzle of vinegar
Sparkling water, iced tea, or calorie-free beverage
Dinner
6 oz. grilled tuna seasoned with lemon and pepper
1 cup whole-grain pasta tossed with 1 tsp. olive oil, onion, celery, and parsley
Roasted broccoli drizzled with balsamic vinegar
1 cup fresh melon
Water, tea, or calorie-free beverage
Snack
2/3 cup cottage cheese
8 whole-wheat crackers
1 small apple
Calorie-free beverage
Nutrition
Here’s a breakdown of the nutritional content of a day’s meals for women and men during the “Live it!” lifetime phase, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Because this diet is highly individualized, these figures are approximations. Your actual intake will vary. Diet figures were supplied by Mayo Clinic.
|
Women’s “Live it!” |
Men’s “Live it!” |
Recommended | ||
|---|---|---|---|---|
| Calories | 1,200-1,600 | 1,400-1,800 | 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 | 22% | 22% | 20%-35% | |
| Saturated | 7%-10% | 7%-10% | Less than 10% | |
| Trans | Less than 1% | Less than 1% | N/A | |
| Total Carbohydrates | 57% | 57% | 45%-65% | |
|
Sugars (total except as noted) |
Less than 6% (added only) |
Less than 5% (added only) |
N/A | |
| Fiber | 21 g.-28 g. | 31 g.-38 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 | 21% | 21% | 10%-35% | |
| Sodium |
1,500 mg.- 2,300 mg. |
1,500 mg.- 2,300 mg. |
Under 2,300 mg., under 1,500 mg. for 51+ | |
| Potassium | N/A | N/A | At least 4,700 mg. | |
| Calcium | N/A | N/A |
19-50: 1,000 mg. 51+: 1,200 mg. |
|
| Vitamin B-12 | N/A | N/A | 2.4 mcg. | |
| Vitamin D | N/A | N/A | 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 Kurtis Hiatt | January 07, 2013
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