POUNDS LOST Study Sample One-Day Menus 1400 calorie version

These one-day menus represent the variations of a heart-healthy sample menu, illustrating differences among the four diets of the POUNDS study. Actual diets were varied day-to-day.
Diet A: High fat, Avg protein Diet B: High fat, High protein Diet C: Low fat, Avg protein Diet D: Low fat, High protein
(40% fat, 15% protein, 45% carb) (40% fat, 25% protein, 35% carb) (20% fat, 15% protein, 65% carb) (20% fat, 25% protein, 55% carb) Breakfast
Egg, whole, poached 1 large 1 large 1 large 1 large
Bagel, whole wheat medium (2 to 3 dia) or about 1 oz medium (2 to 3 dia) or about 1 oz 1 medium (2 to 3 dia) or about 2 oz medium (2 to 3 dia) or about 1 oz
Apple juice 4 fl oz. 10 fl oz 6 fl oz
Milk, skim or nonfat, 0.5% or less fat 1 cup 1 cup 1 cup 1 cup
Cheese, cream, low fat tablespoon tablespoon
Lunch
Spaghetti, cooked, whole wheat,
no fat added in cooking
cup, cooked cup, cooked 1 cup, cooked cup, cooked
Turkey, light meat, cooked, skin not eaten 2 oz, boneless, cooked, skinless 2 oz, boneless, cooked, skinless
Squash, summer, cooked, from fresh,
no fat added in cooking
cup, slices cup, slices
1
/3 cup, slices cup, slices
Peppers, red, cooked,
no fat added in cooking
cup cup cup cup
Mushrooms, cooked, from fresh,
no fat added in cooking
cup cup cup cup
Olive oil 1 tablespoons 2 teaspoons 1 tablespoons 2 teaspoons
Banana, raw 1 small (6 to 6
7
/8 long) small (6 to 6
7
/8 long) of a large (8 to 8
7
/8 long) 1 large (8 to 8
7
/8 long)
Dinner
Beef, roast, roasted, lean only 2 oz, boneless, cooked, lean only 4 oz, boneless, cooked, lean only 1 oz, boneless, cooked, lean only 4 oz, boneless, cooked, lean only
White potato, from fresh, mashed,
not made with milk or fat
1 small (1 to 2 dia) small (1 to 2 dia) 1 small (1 to 2 dia) 1 small (1 to 2 dia)
Mixed vegetables (corn, lima beans,
peas, green beans, and carrots), cooked, cup cup
1
/3 cup cup
from frozen, no fat added in cooking
Cabbage, red, raw cup, shredded cup, shredded cup, shredded cup, shredded
Cabbage, green, raw cup, shredded cup, shredded cup, shredded cup, shredded
Vinegar 1 fl oz 1 fl oz 2 tablespoons 1 fl oz
Raisins 1 miniature box (.5 oz) 1 miniature box (.5 oz) 1 miniature boxes (.5 oz each) 1 miniature boxes (.5 oz each)
Apple, raw 1 small (2 dia) (approx 4 per lb) 1 small (2 dia) (approx 4 per lb) 1 small (2 dia) (approx 4 per lb)
Olive oil 4 teaspoons 1 tablespoon
Walnuts oz (7 halves) 1 oz (14 halves)
Snacks
Milk, skim or nonfat,
0.5% or less butterfat
cup 1 cup cup 1 cup
Crackers, graham 1 large rectangular piece 1 large rectangular piece 1 large rectangular pieces 1 large rectangular pieces
POUNDS LOST Study Sample One-Day Menus 2000 calorie version
These one-day menus represent the variations of a heart-healthy sample menu, illustrating differences among the four diets of the POUNDS study. Actual diets were varied day-to-day.
Diet A: High fat, Avg protein Diet B: High fat, High protein Diet C: Low fat, Avg protein Diet D: Low fat, High protein
Breakfast (40% fat, 15% protein, 45% carb) (40% fat, 25% protein, 35% carb) (20% fat, 15% protein, 65% carb) (20% fat, 25% protein, 55% carb)
Egg, whole, poached or boiled 1 large 1 large 1 large 1 large
Bagel, whole wheat 1 medium (2 to 3 dia) or about 2 oz 1 medium (2 to 3 dia) or about 2 oz 2 medium (2 to 3 dia) or about 4 oz 1 medium (2 to 3 dia) or about 2 oz
Apple juice 6 fl oz 12 fl oz 8 fl oz
Milk, skim or nonfat, 0.5% or less fat 1 cup 1 cup 6 fl oz 1 cup
Cheese, cream, low fat 1 tablespoon 1 teaspoon
Margarine, tub 1 teaspoon
Lunch
Spaghetti, cooked, whole wheat,
no fat added in cooking
cup, cooked cup, cooked 1 cups, cooked 1 cup, cooked
Turkey, light meat, cooked, skin not eaten 3 oz, boneless, cooked, skinless 4 oz, boneless, cooked, skinless
Squash, summer, cooked, from fresh,
no fat added in cooking
cup, slices cup, slices cup, slices 1 cup, slices
Peppers, red, cooked,
no fat added in cooking
cup cup cup cup
Mushrooms, cooked, from fresh,
no fat added in cooking
cup cup cup cup
Olive oil 2 tablespoons 1 tablespoon 4 teaspoons 1 tablespoon
Banana, raw 1 small (6 to 6
7
/8 long) 1 small (6 to 6
7
/8 long) 1 large (8 to 8
7
/8 long) 1 large (8 to 8
7
/8 long)
Dinner
Beef, roast, roasted, lean only 3 oz, boneless, cooked, lean only 6 oz, boneless, cooked, lean only 3 oz, boneless, cooked, lean only 5 oz, boneless, cooked, lean only
White potato, from fresh, mashed,
not made with milk or fat
cup 1 small (1 to 2 dia) cup 1 small (1 to 2 dia)
Mixed vegetables (corn, lima beans,
peas, green beans, and carrots), cooked, cup
1
/3 cup
2
/3 cup cup
from frozen, no fat added in cooking
Cabbage, red, raw cup, shredded cup, shredded 1
/3 cup, shredded cup, shredded
Cabbage, green, raw cup, shredded cup, shredded 1
/3 cup, shredded cup, shredded
Vinegar 1 fl oz 1 fl oz 2 tablespoons 1 fl oz
Raisins 1 miniature box (.5 oz) 1 miniature box (.5 oz) 2 miniature boxes (.5 oz each) 1 miniature boxes (.5 oz each)
Apple, raw 1 medium (2 dia) (approx 3 per lb) 1 large (3 dia) (approx 2 per lb) 1 medium (2 dia)(approx 3 per lb)
Olive oil 5 teaspoons 1 tablespoon
Walnuts 1 oz (14 halves) 2 oz (28 halves)
Snacks
Milk, skim or nonfat cup 1 cup cup 1 cup
Crackers, graham 1 large rectangular piece 1 large rectangular piece 2 large rectangular pieces 3 large rectangular pieces