Metabolic Confusion Meal Plans

A. High-Calorie Day Meals:

1. Breakfast: Oatmeal with Almond Butter, Berries, and a Protein Smoothie

   

   Oatmeal:

   • 1 cup rolled oats
   • 2 cups water or almond milk
   • 2 tbsp almond butter
   • 1/2 cup mixed berries (blueberries, strawberries, raspberries)
   • 1 tbsp honey or maple syrup (optional)

   Protein Smoothie:

   • 1 scoop protein powder (of your choice)
   • 1 banana
   • 1 cup almond milk
   • 1 tbsp chia seeds
   • Ice cubes

   Instructions:

   1. For the oatmeal, bring water or almond milk to a boil, add the oats, and simmer until cooked. Stir in almond butter and top with berries. Drizzle with honey or maple syrup if desired.
   2. For the smoothie, blend all ingredients until smooth.

2. Lunch: Grilled Chicken Avocado Wrap with a Side of Quinoa Salad

   

   Wrap:

   • 1 large tortilla wrap
   • 1 grilled chicken breast, sliced
   • 1 ripe avocado, sliced
   • Lettuce, tomatoes, and onions
   • 2 tbsp mayonnaise or Greek yogurt

   Quinoa Salad:

   • 1 cup cooked quinoa
   • 1/2 cup cherry tomatoes, halved
   • 1/4 cup feta cheese
   • 1/4 cup chopped cucumber
   • 2 tbsp olive oil
   • Salt, pepper, and lemon juice to taste

   Instructions:

   1. For the wrap, spread mayonnaise or Greek yogurt on the tortilla. Place the lettuce, tomatoes, onions, chicken slices, and avocado. Roll the wrap securely.
   2. For the quinoa salad, mix all ingredients in a bowl. Drizzle with olive oil, lemon juice, salt, and pepper.

3. Snack: Greek Yogurt with a Handful of Nuts and Honey

   • 1 cup Greek yogurt
   • 1 handful of mixed nuts (almonds, walnuts, cashews)
   • 1 tbsp honey

   Instructions:

   1. Serve Greek yogurt in a bowl, top with nuts, and drizzle with honey.

4. Dinner: Salmon Fillet with Roasted Sweet Potatoes and Steamed Broccoli

   

   • 1 salmon fillet
   • 1 tbsp olive oil
   • Salt and pepper to taste
   • 1 large sweet potato, cut into wedges
   • 1 cup broccoli florets

   Instructions:

   1. Preheat the oven to 400°F (205°C). Toss sweet potato wedges in olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes or until tender.
   2. Season the salmon with salt, pepper, and olive oil. Grill or pan-sear for 4-5 minutes on each side or until cooked to your liking.
   3. Steam broccoli until tender.

5. Dessert: Dark Chocolate and Almond Bites

   • 100g dark chocolate
   • 1/2 cup almonds
   • A pinch of sea salt

   Instructions:

   1. Melt the dark chocolate in a microwave or using a double boiler.
   2. Mix in the almonds until they’re all coated. Drop spoonfuls of the mixture on a parchment paper-lined tray. Sprinkle with a pinch of sea salt.
   3. Chill in the refrigerator until set.

B. Low-Calorie Day Meals:

1. Breakfast: Green Smoothie with Spinach, Cucumber, and a Hint of Lemon

   

   • 1 cup fresh spinach
   • 1/2 cucumber, sliced
   • Juice of half a lemon
   • 1 cup water or coconut water
   • Ice cubes

   Instructions:

   1. Blend all ingredients until smooth.

2. Lunch: Mixed Green Salad with Grilled Tofu and Vinaigrette

   

   Salad:

   • 2 cups mixed greens (lettuce, arugula, spinach)
   • 1/2 cup cherry tomatoes, halved
   • 1/4 cucumber, sliced
   • 1/4 red onion, thinly sliced
   • 100g tofu, grilled and sliced

   Vinaigrette:

   • 2 tbsp olive oil
   • 1 tbsp balsamic vinegar
   • 1 tsp mustard
   • Salt and pepper to taste

   Instructions:

   1. Assemble the salad ingredients in a bowl.
   2. Whisk together vinaigrette ingredients and drizzle over the salad.

3. Snack: Carrot Sticks with Hummus

   

   Ingredients:

   • 2 large carrots, peeled and cut into sticks
   • 1/2 cup hummus (store-bought or homemade)

   Homemade Hummus:

   • 1 can (15 oz) chickpeas, drained and rinsed
   • 2 tbsp tahini
   • 2 cloves garlic
   • Juice of 1 lemon
   • 2 tbsp olive oil
   • Salt and pepper to taste
   • Water, as needed

   Instructions:

   1. For the hummus, blend chickpeas, tahini, garlic, lemon juice, and olive oil in a food processor or blender until smooth. Add salt, pepper, and water (1 tbsp at a time) until you achieve your desired consistency.
   2. Serve carrot sticks with a side of hummus for dipping.

4. Dinner: Zucchini Noodles with Tomato and Basil Sauce

   

   Ingredients:

   • 2 medium zucchinis, spiralized into noodles
   • 1 tbsp olive oil
   • 2 garlic cloves, minced
   • 1 can (15 oz) crushed tomatoes
   • A handful of fresh basil leaves, torn
   • Salt and pepper to taste
   • Grated parmesan or nutritional yeast for topping (optional)

   Instructions:

   1. In a pan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant.
   2. Pour in the crushed tomatoes. Let it simmer for 10-15 minutes, allowing the flavors to meld.
   3. Stir in the torn basil leaves, and season with salt and pepper.
   4. Toss the zucchini noodles in the sauce just long enough to heat them, ensuring they retain some crunch.
   5. Serve the zucchini noodles topped with the sauce. Sprinkle with parmesan or nutritional yeast, if desired.

5. Dessert: Fresh Berries with a Drizzle of Honey

   Ingredients:

   • 1 cup mixed fresh berries (like strawberries, blueberries, raspberries)
   • 1-2 tsp honey

   Instructions:

   1. Place the mixed berries in a bowl.
   2. Drizzle honey over the berries before serving.