Sample Meal Maps : am/pm waKE tIME P1 pasta and

Sample Meal Maps

week one meal map

_:_am/pm

breakfast

snack

lunch

snack

dinner

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

P1 creamy

brown rice

cereal with

fruit

P1 fruit salad

P1 tangy

tuna and

veggie melt

P1 cucumber

and

tangerine

salad

P1 pasta and

simmered

tomatomeat sauce

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

P1

strawberry

pancakes

P1

watermelon

with mint

P1 spinach

salad with

seared pork

and squash

P1 orange

sorbet

P1 vegetable

curry

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

P2 spinach

and

mushroom

scramble

P2 smoked

salmon and

celery

P2 tuna

salad in

endive

leaves

P2 mustard

egg salad

P2 rosemary

pork

tenderloin

with

mustard

greens

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

P2 jicama

with bacon

and lime

P2 smoked

salmon

and and

cucumbers

P2 buffalo

tip salad

P2 roast

beefwrapped

pickles

P2 turkey

meat

loaf and

asparagus

exercise

water

wake time

_

weight

_:_am/pm

wake time

Tuesday

phase 1: unwind stress

Monday

_

weight

_:_am/pm

Wednesday

_

weight

_:_am/pm

wake time

Thursday

_

phase 2: unlock fat stores

wake time

weight

218

the fast metabolism diet cookbook

Pomr_9780307986276_3p_03_r2.indd 218

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_:_am/pm

breakfast

snack

lunch

snack

dinner

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

P3 spinachmushroom

omelet

P3 eggplant

hummus

and raw

veggies

P3 cream of

asparagus

soup

? cup pine

nuts

P3 savory

lentil and

veggie

stir-fry

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

P3 avocado

smoothie

P3 kale

chips

P3 artichoke

salad with

avocado

and hearts

of palm

P3 deviled

eggs

P3 turkey

and veggie

fried rice

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

_:_am/pm

P3

raspberrystudded

oatmeal

P3 lemondressed

artichokes

P3 chicken

lettuce

wraps

with sweet

potato

hummus

P3 ovenP3 chicken,

baked sweet mushroom,

potato fries

and barley

soup

exercise

water

wake time

Friday

_

weight

wake time

Saturday

_

weight

_:_am/pm

phase 3: unleash the burn

_:_am/pm

wake time

Sunday

_

weight

sample meal maps

Pomr_9780307986276_3p_03_r2.indd 219

219

11/4/13 2:06 PM

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