Breakfast Monday Tuesday Wednesday

7-day Metabolism Makeover
Your Vegetarian Meal Plan
Breakfast Stir Fry Cashew-Quinoa
Spinach and
(CB) w/o beef. Hot Cereal with
Oatmeal Fruit
Oatmeal w/ 1
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
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)
frozen peaches
2 hard-boiled
Green smoothie egg whites with Guacamole
with 2 egg
dijon mustard (FMD) with
1 orange
1 orange
and paprika
cucumber slices
Sweet Potato
and Broccoli
Vegetable Curry 3-Pepper Egg
Saute (CB) with with Brown Rice White Souffle
1/2 cup quinoa (CB).
Omelet (CB) with
1 cup frozen
Egg and Toast
peaches and 1 with Tomato and
slice sprouted Red Onion
grain bread*
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
frozen berries
1/4 cup raw
cashews with
1/3 cup hummus
strips of red bell with cucumber
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.
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 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!
•Steel cut oats, 2/3 cup (1 cup for larger portions)
Old fashioned are fine if you can’t find steel cut
•Brown rice, 1 lb.
•Sprouted-grain bread, 2 slices (3 slices for larger
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 mixed berries , 4 cups
or 6 cups if using larger portions
•Frozen peaches, 3 cups
or 5 cups if using larger portions
•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
•Cilantro, 1 small bunch
•Garlic, 2 heads
•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
•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
•Sea salt
•Black pepper
•Red pepper flakes
•Chili powder
•Cayenne pepper
•Coconut vinegar
Substitute apple cider vinegar if you can’t find
coconut vinegar
Olive oil is also fine
•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 for a recipe if you
can’t find in stores
•Curry powder
•Onion powder
•Celery seed
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.