7-day Metabolism Makeover Your Vegetarian Meal Plan Monday Breakfast Snack Lunch Snack Tuesday Wednesday Thursday Friday Saturday Southwestern Breakfast Stir Fry Cashew-Quinoa Spinach and (CB) w/o beef. Hot Cereal with Oatmeal Fruit Oatmeal w/ 1 Mushroom Top w/ 3 1 cup frozen Smoothie (FMD) cup frozen Scramble (CB); chopped hard- berries and 1/2 using 1 cup peaches and Sub 3 egg whites boiled egg cup sliced frozen berries cinnamon for turkey bacon whites cucumber (CB) Celery sticks and red pepper strips 1 apple, sliced 2 hard-boiled dipped in 1/4 2 tbls. raw with cinnamon 1 cup frozen egg whites with cup herb salad almond butter sprinkled on top berries dijon mustard dressing and celery sticks 4 cups spinach salad with mushrooms, Vegetable Curry Sweet Potato cucumber, red (CB) w/ 1/2 cup and Broccoli pepper and 1/4 Leftover 3quinoa and 1/4 Saute (CB) with cup lemon-herb Pepper Egg cup chopped Vegetarian Lentil ½ cup quinoa. 1 salad dressing White Souffle almonds. 1 cup Chili (CB) apple. (W) (CB) frozen peaches 2 hard-boiled Creamy Green smoothie egg whites with Guacamole with 2 egg dijon mustard (FMD) with 1 orange 1 orange whites and paprika cucumber slices Dinner Sweet Potato and Broccoli Vegetable Curry 3-Pepper Egg Saute (CB) with with Brown Rice White Souffle 1/2 cup quinoa (CB). (CB) Sunday SpinachMushroom Omelet (CB) with 1 cup frozen Egg and Toast peaches and 1 with Tomato and slice sprouted Red Onion grain bread* (FMD)* 1/3 cup hummus 1/4 cup raw with green beans almonds Long and Slow Wild Rice and Eggplant Stew Black-Bean Salad (CB). 1 cup (CB) frozen berries 1/4 cup raw cashews with 1/3 cup hummus strips of red bell with cucumber pepper slices Sweet Potato Baked Egg Vegetarian Lentil Shepherd's Pie Casserole (W). Chili with 1/4 (CB). Use almond Long and Slow Omit bacon; avocado and 2 milk instead of Eggplant Stew Serves 3 instead tbls. sunflower rice milk. Green (CB) with 1/2 of 4. seeds. salad avocado Recipe Sources: The Fast Metabolism Diet Book and eBook = FMD The Fast Metabolism Diet Cookbook = CB *Gluten-free: Serve with ½ cup cooked quinoa instead of toast FastMetabolismDiet.com website = W 7-day Metabolism Makeover Your Vegetarian Grocery List Quantities are the minimum you’ll need for the 7 days. But feel free to stock up! DRY GOODS •Steel cut oats, 2/3 cup (1 cup for larger portions) Old fashioned are fine if you can’t find steel cut •Quinoa •Brown rice, 1 lb. •Sprouted-grain bread, 2 slices (3 slices for larger portions) Check your store’s gluten-free section, sometimes in the freezer section •Wild rice •Lentils, 2 cups •Organic vegetable broth, 2 32-oz. boxes •Raw almonds, ½ cup (3/4 cup for larger portions) •Raw cashews, ¼ cup (3/8 cup for larger portions) •Raw sunflower seeds, 2 tablespoons (3 tablespoons for larger portions) •Raw almond butter, 2 tablespoons (3 tablespoons for larger portions) •Canned black beans, 2 15-oz. cans •Canned garbanzo beans, 2 15-oz. cans •Canned white beans, 2 15-oz. cans •Tomato paste, 2 6-oz. cans •Xylitol (or stevia) FROZEN •Frozen mixed berries , 4 cups or 6 cups if using larger portions •Frozen peaches, 3 cups or 5 cups if using larger portions DAIRY/REFRIGERATED •Eggs, 1 dozen (18 for larger portions) •Egg whites , equivalent to 2 doz. (30 for larger portions) •Unsweetened almond milk Coconut milk is also fine •Hummus, 2/3 cup (1 cup for larger portions) FRESH HERBS •Cilantro, 1 small bunch •Garlic, 2 heads VEGETABLES •Mushrooms, 12 oz. •Yellow onions, 5 •Red onions, 2 •Spinach, 1 lb. •Romaine lettuce, 1 head •Cucumbers, 4 large •Tomatoes, 8 •Avocados, 3 (or 5 if using larger portions) •Green cabbage, ½ cup diced •Hatch green chilies, 1 or Anaheim, or other mild chile pepper •Red bell peppers, 5 •Yellow bell peppers, 1 •Green bell peppers, 1 •Green onions, 1 bunch •Broccoli florets, 3 cups •Kale, 1 bunch •Celery, 1 bunch •Sweet potatoes, 4 large plus 4 medium FRESH FRUIT •Apples, 2 (3 if using larger portions) •Oranges, 2 (3 if using larger portions) •Limes, 1 •Lemons, 3 •Green beans, 4 cups •Cauliflower , 1 ½ cups florets •Eggplant, 1 medium •Jalepeno pepper, 1 •Carrots, 1 lb. 7-day Metabolism Makeover Your Vegetarian Grocery List Spices and staples DRIED SPICES/CONDIMENTS •Sea salt •Black pepper •Cinnamon •Red pepper flakes •Cumin •Chili powder •Paprika •Cayenne pepper •Oregano •Basil •Coconut vinegar Substitute apple cider vinegar if you can’t find coconut vinegar oil •Grapeseed Olive oil is also fine •Tamari •Coconut aminos Substitute tamari or Bragg’s Liquid Aminos if you can’t find coconut aminos •Simply Organic All Purpose Seasoning or another herb/salt blend •Balsamic vinegar •Dijon mustard •Safflower mayo See FastMetabolismDiet.com for a recipe if you can’t find in stores •Curry powder •Onion powder •Celery seed •Dill •Thyme Shopping Notes: Don’t like a particular veggie or fruit? You can substitute with another phase-specific item. You might want to pick up extra veggies for snacking. We’ve given minimum ingredient quantities to make a week’s worth of recipes (you’ll often have some leftovers). When no quantity is listed, assume that a standard container will contain plenty of the ingredient. We’ve also noted when you’ll need a larger quantity for those using 1 ½ portions (20+ lbs. weight loss goal). For a few items, like almond butter, you only need a couple of tablespoons. You could substitute a different snack, or choose a different nut butter. For stevia and xylitol. You don’t have to buy both – you can choose one or the other and substitute in recipes. 1 tsp of xylitol is equivalent to about 1/8 tsp. of stevia.
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