7 Day Metabolism boosting meal plan

~ 7 Day Metabolism boosting meal plan ~
DAY 1
7am:
8am:
(or when rising) – Warm water with ½ squeezed fresh lemon for a natural astringent effect
Oatmeal egg white pancake
10am: 8 baby carrots + 2 tsp. of hummus
12pm: Mixed Greens Salad topped with Marinated Tofu
• 2 cups of mixed greens
• Artichoke hearts
• Cherry tomatoes
• 1 ounce of soft goat’s cheese
• 4-5oz of tofu (marinate in soy sauce and lightly pan fry over medium heat, allow to cool and
add to your salad)
• Sweet onions, thinly sliced
• Handful of fresh chopped basil
• Drizzle with 1 tbsp of balsamic vinegar + 1 tbsp of olive oil
3pm:
½ banana sliced over ½ cup of Greek yogurt
6:30pm: “Pasta” with Meat sauce
• 3-5 oz ground turkey (sautéed with some olive oil)
• Sugar free tomato sauce (read labels)
• 2-3 mushrooms, sliced
• Zucchini noodles (slice thinly, julienne style)
• 2 tsp of olive oil
• Sauté ground meat in 1 tsp of olive oil until cooked. Add tomato sauce and mushrooms and
simmer for 10 minutes.
• While that is simmering, sauté zucchini noodles in 1 tsp of olive until softened.
• Place zucchini noodles on a plate and top with meat sauce.

~ 7 Day Metabolism boosting meal plan ~
DAY 2
7am:
8am:
(or when rising) – Warm water with ½ squeezed fresh lemon
1/2 cup low fat greek yogurt + ½ cup of black berries + 1 heaping tbsp of ground flaxseeds or chia seeds
10am: Cherry tomatoes (10) with 2 tsp of low fat ranch dip
12pm: Heart Healthy Tuna Salad served on romaine lettuce
3pm:
½ cup edamame lightly salted
6:30pm: Faux pasta with edamame, sundried tomato and goat’s cheese (recipe below)
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DAY 3
7am:
8am:
(or when rising) – Warm water with ½ squeezed fresh lemon
Berry Blast Smoothie
10am: Carrots and celery sticks or ¼ cup of chickpeas mixed with tomato sauce
12pm: Chicken lettuce wraps
• 3-5 oz cooked chicken
• 2-3 large pieces of romaine lettuce
• ¼ avocado
• Salsa
• + other veggies (cucumber, bell peppers, etc)
3pm:
½ cup plain yogurt
6:30pm: Veggielicious Miso Soup* topped with 5oz of tofu

~ 7 Day Metabolism boosting meal plan ~
DAY 4
7am:
8am:
(or when rising) – Warm water with ½ squeezed fresh lemon
Morning Parfait – ½ cup of low fat vanilla yogurt + ½ sliced banana and ¼ cup of all bran
10am: Cut up red pepper and cherry tomatoes
12pm: Large mixed greens salad topped with mighty miso dressing* and 3-5oz of cooked salmon
3pm:
1 cup kale chips
6:30pm: Anytime Egg bake (2) with large side salad
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DAY 5
7am:
8am:
(or when rising) – Warm water with ½ squeezed fresh lemon
Two pieces of whole grain bread with low fat cream cheese and 3 ounces of lox (smoked salmon)
10am: 1 apple
12pm: Turkey Wraps
• 3-4 slices of nitrate free turkey slices + tomato + green onions + mustard + ¼ avocado,
served on top of a lettuce leaf
3pm:
2 tbsp hummus + veggies
6:30pm: Low carb eggplant parmesan

~ 7 Day Metabolism boosting meal plan ~
DAY 6
7am:
8am:
(or when rising) – Warm water with ½ squeezed fresh lemon
Smoothie of choice
10am: Baby carrots with ½ cucumber lightly salted
12pm: Quick chicken stir-fry
• 3 oz of chicken strips
• 1 cup of assorted veggies (such as broccoli, carrots, onions, bok choy)
• 1 tsp tamari or low sodium soy sauce
• 1 tbsp of olive oil
• Stir fry chicken for 3 minutes with olive oil and then add vegetables for another 5 minutes
until cooked. Add tamari and enjoy!
3pm:
10 almonds
6:30pm: Low carb nacho salad
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DAY 7
7am:
(or when rising) – Warm water with ½ squeezed fresh lemon
8am: Anytime Egg Bake (2)
10am: Carrots, celery and broccoli spears
12pm: Vegetable lentil soup + large side salad
3pm:
1 large green apple + 10 almonds
6:30pm: High Protein Balsamic chicken* serve with a large mixed greens salad + 1 ounce of feta cheese
+ 1 tbsp of balsamic vinaigrette

Recipes
Chocolate Peanut Butter and Banana Dream Shake
Ingredients:
• ½ frozen banana
• 1 serving of chocolate protein powder
• 1 tbsp natural peanut butter
• 1 tsp of cocoa powder (optional)
• 1 cup of unsweetened vanilla almond milk
• Handful of crushed ice
Blend and enjoy!
1 serving
Calories 296, Total Fat 12.5g, Carbohydrates 27g, Protein, 22g, Sugar 13g
Please note: If you have a nut allergy or do not favor peanut butter, simply omit from recipe above.
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Oatmeal Egg White Pancake (1 serving)
Ingredients:
• 1 pouch of PC Blue Menu whole grain oatmeal with inulin
• 3 large egg whites
• 3/4 cup of water (temperature unimportant)
Instructions:
Cook oatmeal in microwave with water. Add 3 uncooked egg whites mixed into cooked oatmeal and stir with a
fork. In omelet-size non-stick pan, pour mixture and cook at medium-high. When golden brown and bubbling on
top, carefully flip. When other side is done, sprinkle with small amount of brown sugar and/or cinnamon and enjoy!
Serves: 1
Calories: 240 Total fat: 2g Saturated fat: 0g Protein: 17g Carbohydrates: 37 g Fiber: 6g

Berry Blast Smoothie
Ingredients:
• ½ cup fresh or frozen berries
• 1 serving of vanilla protein powder
• ¼ avocado (adds some added creaminess - optional)
• 1 cup skim milk
• Handful of crushed ice
Blend and enjoy!
Makes 1 serving
Calories – 276, Total Fat – 8g, Carbohydrates 28g, Protein 26g, Sugars 5g
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Anytime’ Egg Bake!
The egg bake is a tasty high protein, flourless option that will keep you sufficiently sufficed. Feel free to “play
with” the vegetables adding a variety of your favorites to your bake.
• 2 tbsp of olive oil
• 1 medium red onion, finely chopped
• 2 cups of broccoli
• 1 clove of garlic
• 1 cup of thinly sliced mushrooms
• 6 large eggs
• ½ cup of goat feta cheese
Preheat oven to 350F. Heat the olive oil in a large skillet over medium heat. Saute the onoins for 8-10 minutes until soft
and translucent. Add the steamed broccoli, garlic, and mushrooms to the onion and saute for 8-10 more minutes, until
the broccoli softens alightly (does not have to be fully cooked as the vegetables will cook in the oven as the eggs bake).
In a large bowl, combine the eggs, cheese, and salt. Stir in the sauteed vegetables, then pour mixture into an oiled pie
plate. Bake for 30 to 35 mintues, until browned around the edges and cooked through. Let the quiche cool for 15
minutes or so and then serve. Enjoy with side salad.
Serves: 3
Per serving: Calories 331, Total Fat 24g, Carbohydrates 9.5g, Protein 19g, Fiber 2.5g, Sugar 0.5g

Veggielicious Miso Soup
Ingredients
• 1 1/2 cups of veggie broth (use homemade or low sodium)
• 1/2 cup of veggies of choice ( i.e carrots and cabbage, grated)
• 2 shiitake mushrooms, diced
• 2 green onions, chopped
• 1 tsp of sesame oil
• 1 tbsp of high quality organic miso
Bring broth to a soft boil. Turn down to a simmer. Place your veggies in the broth. Allow to simmer for about
5 minutes or so until veggies are soft. Take off heat. Add 1 tsp of oil and 1 tbsp of miso. Stir well until miso
is dissolved. Enjoy!
Calories 165g, Total Fat 5g, Carbohydrates 25g, Protein 3g, Fiber 4g, Sugar 7g
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Mighty Miso Dressing
Ingredients
• ½ tsp miso
• ½ tsp agave syrup
• 2 tsp balsamic vinegar
• 1 tbsp olive oil
• ½ garlic clove, finely diced
Calories 151, Total Fat 13.g, Carbohydrates 2 g, Protein .1g, Fiber 0g, Sugar 5g

Faux pasta with edamame, sundried tomato and goat’s cheese
Preparation time: 25 minutes
Total time: 30 minutes
Serves: 4
Ingredients:
• 1 tablespoon olive oil
• 2 teaspoons of minced garlic
• 1/4 cup of edamame
• 1 ½ cups of shirataki pasta noodles
• 1 cup sun-dried tomatoes (not oil-packed), thinly sliced
• 1/4 teaspoon red-pepper flakes (optional)
• 5 ounces soft goat cheese, crumbled, plus more for topping
• 1/2 cup chopped fresh dill
• Coarse salt and ground pepper
Instructions:
Heat a small skillet over medium heat. Add oil, garlic, edamame and shirataki noodles and heat for 1-2 minutes.
Add sun-dried tomatoes and red-pepper flakes (optional). Cook, stirring occasionally, until fragrant, 20 to 30
seconds. Remove from heat. Combine with goat’s cheese and dill. Season with salt and pepper, stir to combine.
Let stand to thicken approximately 5 minutes.
Please note: These low carbohydrate, translucent and gluten free Japanese noodles can be found in most
grocery stores. Although they do not have much flavor on their own, they absorb other ingredients well such
as tomatoes or soy sauce. Rinse well prior to use.
Nutrition Information
Calories 180 Total Fat 11.5 g Carbohydrates 6.5 g Protein 8g Fiber 2g

High protein balsamic chicken
Ingredients
• ½ cup balsamic vinegar
• ½ cup sliced mushrooms
• ½ cup of sliced red and green peppers
• Salt and pepper to taste
• Onion flakes
• Mix ingredients in a bowl
• Pour over boneless chicken 4-6 ounce breast) in pyrex
Mix balsamic vinegar, mushrooms, peppers, salt, pepper and onions in a bowl and pour over boneless chicken
breast. Bake at 350 for 1 hour, 20 minutes. Enjoy with side salad, 1 cup of cooked broccoli or rapini.
Serves: 1
Per serving
Calories 213, Total Fat 1g, Carbohydrate 9g, Protein 34g, Fiber 0g, Sugar 0g.
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Low Carb Nachos
Serves 2 for dinner
Ingredients:
• 1 ½ cups of Iceberg lettuce, shredded
• 1/2 pound of ground chicken, cooked
• ½ cup of sliced black olives
• ½ cup of tomatoes, chopped
• 1/4 cup of chopped green onions, chopped
• 1 cup of low fat mozzarella cheese, shredded
Directions:
On a baking pan lined with tin foil, spread a fresh bed of shredded lettuce. Distribute meat, olives, chopped tomatoes,
green onion and any additional toppings. Sprinkle with cheese. Heat oven to 350 and broil for 3 minutes or until
cheese is bubbling. Remove immediately and serve.

Low Carb Nachos con’t
Serve with guacamole or low fat cottage cheese if desired.
Nutrition Information
Calories 448 Total Fat 31g Carbohydrates 7g Protein 33g Fiber 1g
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Low Carb Eggplant Parmesan
Ingredients
Instructions
• 1 large eggplant
• 2 tbsp of olive oil
• 1 cup of tomato sauce
• ½ cup of goat’s cheese
• ½ cup of sliced mushrooms
Preheat oven to 375. Cut eggplant into ¼ inch thick round slices. Pour oil into non-stick medium sized pan and
sauté eggplant pieces over medium heat – 2 minutes per side. Place tinfoil down on medium sized casserole dish
and place eggplant pieces in pan. Pour tomato sauce over top and cover with goat’s cheese. Bake in over on 375
for approximately 20 minutes. In a separate pan, sauté mushrooms over medium heat for 4-6 minutes
Remove eggplant from oven, top with sautéed mushrooms and enjoy with side salad for dinner!
Serves: 4
Per serving
Calories 170, Total Fat 10g, Carbohydrates 12g, Protein 10g, Fiber 2g, Sugar 0g