Spark Solution Diet Menu & Nutrition

Sample Menu

Here’s a sample 1,569-calorie day of meals in the first week of the diet, provided by “The Spark Solution” book:


Spinach-Feta Breakfast Wrap (1 serving)—

17-inch whole wheat tortilla

1/4 cup sliced mushrooms

1/4 teaspoon black pepper

2 cups (about 6 ounces) fresh spinach

1 large egg plus 1 egg white, lightly whisked

2 tablespoons crumbled low-fat feta cheese


Chicken Caesar Salad (1 serving)—


1 small clove garlic, minced

1/8 teaspoon Dijon mustard

1/2 teaspoon miso paste

2 teaspoons lemon juice

2 tablespoons fat-free plain Greek yogurt


2 cups Romaine lettuce, chopped or torn into bite-size pieces

3 ounces cooked chicken breast, diced

1 teaspoon shredded Parmesan cheese

Pinch of black pepper

1 slice whole-wheat bread, toasted and cubed

1/2 cup grape or cherry tomatoes

16 seedless grapes

1 carton (6 ounces) light flavored yogurt


Avocado toast—

1 slice whole-wheat bread, toasted

1/4 avocado, mashed

Black pepper to taste


Inside-Out Burgers (4 servings)—

1 pound lean ground beef (96 percent)

1 teaspoon black pepper

1 small white or yellow onion, cut into four slices

1 teaspoon fresh thyme

2 teaspoons balsamic vinegar

4 whole-wheat Sandwich Thins, toasted

1 large tomato (3-inch diameter), cut into 4 slices

4 large lettuce leaves

Baked Garlic Herb Fries (4 servings)—

1 pound fingerling potatoes (about 12), thinly sliced

2 cloves garlic, sliced

1 teaspoon minced fresh rosemary

1 teaspoon fresh thyme leaves

1 cup skim milk


Berry Cobbler Cup—

1 1/2 tablespoons skim milk

1 1/2 tablespoons whole-wheat flour

2 teaspoons sugar

1/4 teaspoon baking powder

1/3 cup fresh or frozen berries (blueberries, blackberries, raspberries)


Here’s a sample 1,569-calorie day of meals in the first week of the diet, provided by “The Spark Solution” book:

The Spark Solution Recommended
Calories 1,569 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 18% 20%-35%
     Saturated 5% Less than 10%
     Trans 0% N/A
Total Carbohydrates 57% 45%-65%
(total except as noted)
17% N/A
     Fiber 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 28% 10%-35%
Sodium 3,207 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 1, 785 mg. At least 4,700 mg.
Calcium 1,302 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 4.5 mcg. 2.4 mcg.
Vitamin D 6.2 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 Laura McMullen | January 08, 2014

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