Your Super Metabolism Menus!

Our nutrition team used guidelines from The Super Metabolism

Diet to create this special version of the plan for you to try. We’ve included portion sizes as a general guide, but it’s fine to eyeball servings. While using this plan, be sure to drink plenty of water. You’re also encouraged to sip coffee spiked with cinnamon and plenty of antioxidantrich tea. And since most herbs and spices help raise metabolism, add them liberally. You can also flavor meals with lemon, mustard and vinegar as desired. Once a week, enjoy a no-holdsbarred cheat meal, eating anything you love. As always, get a doctor’s okay to try any new plan.

Breakfast CHOOSE ONE DAILY; IF DESIRED, ENJOY WITH CINNAMON-SPIKED COFFEE OR HIGH-ANTIOXIDANT GREEN OR WHITE TEA OPTION 1

2 eggs fried in olive oil with bell peppers 1 serving berries or grapefruit

OPTION 2

6 oz. plain Greek yogurt, cinnamon to taste 1 serving berries or grapefruit

Lunch CHOOSE ONE DAILY OPTION 1

4 oz. grilled chicken breast, lettuce, tomato, mustard in 1/2 whole- grain pita Sliced veggies, 100- cal. pack guacamole for dipping

OPTION 2

8 pieces brown-rice sushi with tuna and avocado filling Pickled ginger, wasabi and low-sodium soy sauce for dipping 1/2 cup shelled cooked edamame

OPTION 3

4 oz. grilled steak over mixed salad with tomatoes, radishes, carrots, 1/2 cup chickpeas, 2 Tbs. olive oil and vinegar to taste

Dinner CHOOSE ONE DAILY OPTION 1

5 oz. beef or turkey burger, slice Jack cheese, 2 Tbs. guacamole, veggies and salsa to taste on a wholewheat or potato bun Unlimited steamed green beans

OPTION 2

5 oz. chicken breast or lean pork with spicy taco seasoning to taste 1 cup mixed black beans and corn, 1 tsp. olive oil, salsa to taste Unlimited salad with 4 tsp. olive oil vinaigrette or unlimited grilled/roasted vegetables (such as bell peppers and onions) prepared with 2 tsp. olive oil

OPTION 3

Weeknight Penne: Heat 1/2 Tbs. olive oil in large skillet and brown 1/2 cup sliced mushrooms and 1 fully cooked Italian-style chicken sausage; stir in 1 cup cooked black bean or quinoa pasta, 1/2 cup steamed broccoli, additional 1/2 Tbs. olive oil and Italian seasoning to taste

Snacks ENJOY ONE DAILY, LATE AFTERNOON OR EVENING OPTION 1

1 slice sprouted raisin bread, 1 Tbs. peanut butter 1 hardcooked egg

OPTION 2

1 oz. walnuts, 1/2 cup raspberries 4 oz. plain Greek yogurt

OPTION 3

1/4 cup hummus, unlimited carrots 3 slices lean deli turkey

Make your own menus!

While using this plan, you’ll want to use ingredients that are unprocessed or very minimally processed. Allow yourself three meals and one snack daily. At each sitting, choose a serving of lean protein, a serving of healthy fat and a serving of carbs (favoring fruit or small amounts of starch during the day, with most of your starch in the evening). Nonstarchy veggies, herbs, spices, coffee and all varieties of unsweetened tea are metabolism-revving freebies that should be enjoyed liberally. And once a week, enjoy a metabolism-revving cheat meal!