Menus

Daily Menus

White Fork and Knife

Follow one of the daily menu samples listed below depending on your weight loss goals and how much weight you need to lose.

1400 Calorie Per Day Diet (recommended for 10-50 lb. loss)

Protein = 105 grams per day (1400 X 30% = 420 calories / 4 = 105 grams)
Fat = 47 grams per day (1400 X 30% = 420 calories / 9 = 47 grams)
Carbs = 140 grams per day (1400 X 40% = 560 calories / 4 = 140 grams)

1800 Calorie Per Day Diet (recommended for over 50 lb. loss)

Protein = 135 grams per day (1800 X 30% = 540 calories/ 4 = 135 grams)
Fat = 60 grams per day (1800 X 30% = 540 calories / 9 = 60 grams)
Carbs = 180 grams per day (1800 X 40% = 720 calories / 4 = 180 grams)

SEE Food Counts for a list of foods and their calories, protein, fats, and carbohydrates.

It is recommended to have 6 meals and snacks per day. You will see 7 on the sample menus. It is important that you don’t workout on an empty stomach. You should eat something 30-60 minutes before your workout. Everyone’s schedule and workout time is different; so, depending on your daily schedule and your workout time, feel free to combine these 7 meals/snacks into 5 or 6. Remember, it is IMPORTANT to have the protein shake and a carbohydrate (the banana on the sample menus) after your workout.

Daily: Calories Protein Fat Carbs
Goal 1400 105 47 140
Goal 1800 135 60 180

Choose a menu:

Sample Menu – 1400 Calories Sample Menu – 1800 Calories

All proteins, fats and carbohydrates are measured in grams.

Throughout the Day

Start the day with a 64 ounce container of “Cran Water“. This is made by mixing 56 ounces of water with 8 ounces of 100% Cranberry Juice. You will NOT FIND 100% Cranberry Juice in the grocery store (read the ingredients!!!). Cranberry juice can be found at health food stores and it isn’t cheap; but, it does last a long time. Eight ounces of this mixture will go into your Breakfast Smoothie. Drink the other 56 ounces throughout the day. This “Cran Water” helps digest those fatty globules in the lymphatic system – your body’s fat disposal dump.

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