Menu Program
A complete menu manual developed by Dr. Edward Lajara for El Dominicano Restaurant, with structured plans for weight loss, weight maintenance and muscle gain.
Everything included in the manual
The program is delivered as a complete manual, organized so every menu is easy to follow day by day.
- 01 Presentation
- 02 Introduction
- 03 User manual
- 04 Weight loss menus (5)
- 05 Weight maintenance menus (5)
- 06 Muscle gain menus (5)
- 07 Healthy shakes (5)
- 08 Food equivalence table
How the menus are organized
Every menu includes breakfast, snacks, lunch and dinner, followed by the full nutritional breakdown of the day.
01
Weight Loss Menus
Five calorie levels, each with breakfast, snacks, lunch and dinner.
Menu 1 — 1200 kcal
Menu 2 — 1400 kcal
Menu 3 — 1600 kcal
Menu 4 — 1800 kcal
Menu 5 — 2000 kcal
02
Weight Maintenance Menus
Same structure, five calorie levels for keeping a stable weight.
1800 kcal
2000 kcal
2200 kcal
2400 kcal
2600 kcal
03
Muscle Gain Menus
Organized by protein per kilogram of body weight, with balanced carbohydrates and fats. Protein grams are adjusted to each person’s weight.
Menu 1 — 1.2 g/kg
Menu 2 — 1.4 g/kg
Menu 3 — 1.6 g/kg
Menu 4 — 1.8 g/kg
Menu 5 — 2.0 g/kg
04
Healthy Shakes
Five recipes, each with ingredients, calories, protein, carbohydrates and fats.
Breakfast shake
Satiety shake
Post-workout shake
High-protein shake
Natural energy shake
Each menu closes with a nutrient table showing total calories, protein, carbohydrates and fats.
Sample menu — Weight loss, 1,200 kcal
An example of one full day inside the program.
Breakfast
Scrambled eggs with oats and strawberries
Whole eggs (2 units — 100 g)
Rolled oats (30 g)
Skim milk (150 ml)
Fresh strawberries (100 g)
- Calories
- 306 kcal
- Protein
- 21 g
- Carbs
- 28 g
- Fats
- 12 g
Mid-morning snack
Greek yogurt with almonds
Plain nonfat Greek yogurt (170 g)
Natural almonds (10 g)
- Calories
- 160 kcal
- Protein
- 19 g
- Carbs
- 8 g
- Fats
- 6 g
Lunch
Grilled chicken breast with brown rice and salad
Grilled chicken breast (120 g)
Cooked brown rice (90 g)
Lettuce (60 g)
Tomato (60 g)
Cucumber (50 g)
Extra virgin olive oil (5 g)
- Calories
- 385 kcal
- Protein
- 41 g
- Carbs
- 28 g
- Fats
- 11 g
Afternoon snack
Apple with low-fat cheese
Apple (120 g)
Low-fat fresh cheese (40 g)
- Calories
- 137 kcal
- Protein
- 9 g
- Carbs
- 18 g
- Fats
- 3 g
Dinner
Fish fillet with steamed vegetables
Hake or tilapia fillet (120 g)
Broccoli (100 g)
Cauliflower (80 g)
Carrot (50 g)
Olive oil (5 g)
- Calories
- 212 kcal
- Protein
- 28 g
- Carbs
- 11 g
- Fats
- 6 g
Daily nutritional summary
- Calories
- 1,200 kcal
- Protein
- 118 g
- Carbohydrates
- 93 g
- Fats
- 38 g
Food equivalence table
A practical table organized by food groups, with equivalences in grams and household measures, so meals can be swapped without changing the nutritional plan.
Cereals and tubers
Fruits
Vegetables
Animal proteins
Plant proteins
Dairy
Healthy fats
Seasonings and dressings
Example — 25–30 g of carbohydrates
| Food | Equivalence |
|---|---|
| Cooked brown rice | 100 g |
| Cooked white rice | 100 g |
| Cooked whole wheat pasta | 100 g |
Find the menu that fits your goal
Talk with us to learn which menu level is the right starting point for you.
Contact
- +1 848-900-3662
- Perth Amboy, New Jersey
- Message on WhatsApp
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