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
11/4/13 2:06 PM
_:_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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