Volumetrics Diet Menu & Nutrition

Sample Menu

Here’s a one-day menu of typical Volumetrics meals:

Breakfast

Frittata with part-skim mozzarella cheese and vegetables

1 cup cantaloupe

1 cup honeydew melon

8 oz. low-fat, 1% milk

Lunch

Autumn harvest pumpkin soup

Open-face roast beef sandwich

½ cup sugar-free chocolate pudding

1 clementine

Dinner

Fresh fruit and spinach salad with homemade orange-poppy seed dressing

Poached salmon with yogurt dill sauce

“Minted” broccoli

½ cup cooked brown rice

Snack

8 oz. low-fat strawberry yogurt

Nutrition

Here’s a breakdown of the nutritional content of a day of Volumetrics meals, 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 Rolls’ lab.

Volumetrics Recommended
Calories 1,575 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 24% 20%-35%
     Saturated 9% Less than 10%
     Trans 0% N/A
Total Carbohydrates 55% 45%-65%
     Sugars
(total except as noted)
30% N/A
     Fiber 28 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 23% 10%-35%
Sodium 2,781 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 3,111 mg. At least 4,700 mg.
Calcium 1,025 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 2 mcg. 2.4 mcg.
Vitamin D 3.7 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 Angela Haupt | December 13, 2013

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