Here is one day's food, approximately 1600 calories, for one small slim person. Collected from Robin's blog with her permission.
Breakfast
1 c. kashi puffs
1T Grape Nuts
16g walnuts
85g blueberries
1T LL Brewer's yeast
1 c. skim milk
Splenda to taste
Lunch
Giant salad: 70g kale, 70g arugula, 70g mustard greens, 70g Swiss chard, 80g crimini mushrooms, 100g sweet red peppers, 125g tomato with Robin's creamy, spicy dressing: 60g avocado (smushed up) mixed with 4 tsp Grey Poupon Dijon mustard, 2T balsamic vinegar, the juice of one lemon and 1 minced garlic clove (you can add a little water to make the dressing the consistency you want). Toss salad and sprinkle with 1/2 teaspoon of NoSalt (potassium chloride).
Dessert:
250g Dannon Light & Fit Vanilla yogurt mixed with 12g almonds, 100g blackberries and 1T Grape Nuts (adds a nice crunch)
Dinner
200g haddock broiled in lemon juice and minced garlic
100g asparagus
200g steamed broccoli
1 low-carb pita
Dessert:
250g Dannon Light & Fit Vanilla Yogurt mixed with 20g almonds, 100g raspberries and 1 T Grape Nuts
And here's the crunch:
Nutrition Summary for May 12, 2007
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General (84%)
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Energy | 1599.2 kcal 84%
Protein | 125.3 g 272%
Carbs | 202.4 g 156%
Fiber | 52.7 g 211%
Fat | 45.4 g 70%
Water | 1382.1 g 51%
Vitamins (100%)
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Vitamin A | 35311.2 IU 1514%
Folate | 908.3 µg 227%
B1 (Thiamine) | 1.9 mg 170%
B2 (Riboflavin) | 2.7 mg 246%
B3 (Niacin) | 29.8 mg 213%
B5 (Pantothenic Acid)| 6.5 mg 130%
B6 (Pyridoxine) | 3.3 mg 253%
B12 (Cyanocobalamin) | 5.6 µg 232%
Vitamin C | 553.8 mg 738%
Vitamin D | 335.5 IU 168%
Vitamin E | 22.2 mg 148%
Vitamin K | 1982.7 µg 2203%
Minerals (100%)
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Calcium | 1593.3 mg 159%
Copper | 2.6 mg 288%
Iron | 22.5 mg 125%
Magnesium | 593.4 mg 185%
Manganese | 6.3 mg 349%
Phosphorus | 1836.9 mg 262%
Potassium | 7170.4 mg 153%
Selenium | 162.0 µg 295%
Sodium | 1469.8 mg 98%
Zinc | 9.9 mg 124%
Lipids (69%)
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Saturated | 4.6 g 23%
Omega-3 | 3.2 g 289%
Omega-6 | 12.7 g 106%
Cholesterol | 159.0 mg 53%
Robin, 12 May 2007