21 Day Metabolic Accelerator Meal Guide
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- Marlene Henderson
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1 21 Day Metabolic Accelerator Meal Guide DAY 1 15 almonds 2 whole eggs cup whites 1 tbsp of coconut oil 1 cup of blueberries Dijon Almond Crusted Salmon (see Large green salad with vegetables of choice 1 2 cup of cooked sweet potato 1 2 tbsp of Extra Virgin Olive Oil 1 2 tbsp of Apple Cider Vinegar BREAKFAST: Scramble the eggs using the coconut oil. Have the almonds and blueberries on the side. LUNCH: Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing. Slow Cooking Pork Loin (see Butternut Squash Soup (see 1 cup steamed broccoli DINNER: Enjoy the broccoli as a side dish with the pork loin or mixed into the soup. DAY 2 See Recipe Guide BREAKFAST: Green Smoothie 4 ounces of chicken, cooked with seasonings Grapefruit & Avocado Salad (see 4 ounces of ground turkey, browned 2 cups of raw coleslaw mix 1 cup of broccoli 15 walnuts, chopped 1 tbsp sesame seed oil 1 cup medium salsa LUNCH: Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad. DINNER: Brown turkey in a large skillet. Once cooked add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top. 1
2 DAY 3 See Recipe Guide BREAKFAST: Sausage & Egg Breakfast Muffins Chicken Waldorf Salad (see 1 cup of blueberries LUNCH: Have the blueberries on the side of the salad. Curried Fish & Vegetables (see Cauliflower Mash (see DINNER: DAY 4 Eggs with Avocado & Salsa (see 1 cup of berries BREAKFAST: Enjoy the berries on the side of the Eggs with Avocado & Salsa Shrimp Cakes (see 2 cups of spinach 1 2 cup cherry tomatoes, chopped 1 2 cup cucumber, chopped 1 2 cup red pepper, sliced 1 ounce goat cheese, crumbled 1 tbsp Apple Cider Vinegar LUNCH: Combine all salad ingredients together. Pour Apple Cider Vinegar and mix in. Sprinkle goat cheese on top. Ginger Beef & Broccoli (see Cauliflower Mash (see DINNER: Enjoy the cauliflower mash on the side of the Ginger Beef & Broccoli 2
3 DAY 5 See Recipe Guide BREAKFAST: Raspberry Smoothie 4 oz turkey burger (see Large Portobello mushroom, grilled (instead of bun) 1 cup coleslaw (see 1 tbsp olive oil 1 2 used to grill mushroom and the other 1 2 used the coleslaw * use Dijon mustard and sliced onions, tomatoes and lettuce as toppings 4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper 1 cups of grilled vegetables onions, peppers, shredded kale, mushrooms 1 4 cup avocado cut into chunks 10 large olives 1 4 cup salsa LUNCH: Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side. DINNER: Cook chicken breast. Mix all ingredients together for fajitas on a plate. DAY 6 2 whole eggs cup whites 1 2 cup sautéed kale, mushrooms, onions, tomatoes 1 tbsp coconut oil, use to sauté vegetables and scramble eggs Turkey Vegetable Meatballs (see 1 cup spaghetti squash 1 2 cup tomato sauce (sugar free) 1 cup broccoli BREAKFAST: Use 1 tbsp of coconut oil to sauté vegetables in a frying pan. Once the vegetables are almost done add in the 2 whole eggs and 1 2 cup of whites. Scramble all together. LUNCH: Prepare the Vegetable Meat Balls according to the recipe. Cook the spaghetti squash according to the instructions. Steam the broccoli and mix into the cooked spaghetti squash. Top with the tomato sauce and meatballs. 4 ounces of tilapia, grilled with lemon, garlic, salt and pepper 10 black olives cook with tilapia 8 spears of asparagus 1 cup steamed broccoli DINNER: Bake tilapia at 350 in the oven for minutes in a glass dish with garlic, lemon, salt and pepper to taste. Add in black olives. Bake asparagus separately and steam broccoli to have on the side. 3
4 DAY 7 See Recipe Guide BREAKFAST: Sausage & Egg Breakfast Muffins 1 serving Butternut Squash Soup (see 4 ounces of grilled chicken breast Large green salad made with 2 handfuls of lettuce + 1 cup mixed raw veggies 1 2 avocado, chopped 1 tbsp olive oil + 1 tsp aged balsamic LUNCH: Chop the chicken up and toss into the salad along with the avocado or eat the chicken separately. Enjoy the meal with soup on the side. Sausage & Tomatoes (see Sautéed Sweet Potato Hash (see DINNER: Prepare recipes as instructed. DAY 8 Blueberry Carrot Smoothie BREAKFAST: Add extra ice if desired Ground Turkey Casserole (see 1 cup of oven roasted veggies of your choice LUNCH: Bake the vegetables on a baking tray at 375 for or until tender. Have on the side of the Ground Turkey Casserole. 4 ounces of grilled salmon, seasoned with lemon juice, garlic, salt and pepper to taste 2 tbsp of pistachios nuts sprinkled on top of salmon 2 cups of mixed vegetable stir-fry 1 tbsp of sesame seed oil to stir-fry vegetables DINNER: Bake salmon with seasonings in a glass dish in the oven at 350 for 8 12 minute or until opaque. Remove when done and sprinkle pistachios on top. While the salmon is cooking stir-fry the vegetables in sesame seed oil. 4
5 DAY 9 Coconut Flour Pancakes (see 1 tbsp almond butter, raw 1 serving No Fry Salmon Patties (see 3 handfuls of baby spinach + 1 cup chopped mixed veggies of your choice 10 olives pitted and cut in half 1 tbsp apple cider vinegar as salad dressing BREAKFAST: Make coconut flour pancakes according to the recipe. Top with raw almond butter. LUNCH: Make the No Fry Salmon Patties according to the recipe and enjoy with the salad on the side. Sweet and Smokey Chicken (see Rosemary Green Beans (see DINNER: Make dishes according to the recipes. DAY 10 Tex-Mex Egg Scramble (see 1 cup of mixed berries BREAKFAST: Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side. Real Healthy Egg Salad (see 2 cups of Spinach 1 cup of raw pepper, sliced LUNCH: Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side. Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see Sautéed Sweet Potato Hash (see DINNER: Follow the recipe instructions 5
6 DAY 11 See Recipe Guide BREAKFAST: Green Smoothie Balsamic Asparagus & Steak Salad (see LUNCH: Make the Balsamic Asparagus & Steak Salad according to the recipe. Fish Tacos (see 1 cup of broccoli DINNER: Make the recipe according to the instructions. Steam the broccoli and have it on the side. DAY 12 2 whole eggs 1 tbsp coconut oil 1 piece of bacon, cooked 1 grilled tomato 1 cup spaghetti squash Turkey Vegetable Meatballs (see 1 2 cup tomato sauce 2 handfuls spinach 1 tbsp shredded Parmesan cheese BREAKFAST: Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side. LUNCH: Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top. Halibut With Dijon and Almonds (see Stir Fried Rice (see DINNER: Make the recipes according to the instructions 6
7 DAY 13 Smoked Salmon Scrambled Eggs (see 3 Grilled shrimp and veggies on a stick (see Avocado Salsa (see BREAKFAST: Make the recipe according to the instructions. LUNCH: Make the recipes according to the instructions. Sausage and Artichokes (see Real Healthy Zucchini Cakes (see DINNER: Make the recipes according to the instructions. DAY 14 Raspberry Smoothie (see BREAKFAST: Make according to recipe 4 ounces of grilled chicken, baked with garlic 8 asparagus spears Olive Tapanede (see LUNCH: Have the cooked chicken with the asparagus on the side, topped with the Olive Tapanede. Halibut with Dijon and Almonds (see Kale chips (see DINNER: Prepare the recipes according to the instructions 7
8 DAY 15 Tex-Mex Egg Scramble (see 1 cup of mixed berries Real Healthy Egg Salad (see 2 cups of Spinach 1 cup of raw pepper, sliced BREAKFAST: Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side. LUNCH: Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side. Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see Sautéed Sweet Potato Hash (see DINNER: Follow recipes directions DAY 16 Coconut Flour Pancakes 1 tbsp nut butter, raw 1 small grapefruit BREAKFAST: Make the Coconut Flour Pancakes according to the recipe and top with raw nut butter. Have the grapefruit on the side. Real Healthy Egg Salad (see 3 stalks celery and 1 green pepper to scoop chopped egg LUNCH: Prepare the Real Healthy Egg Salad according to the recipe. Use the raw vegetables to scoop the egg. 4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper 1 cups of grilled vegetables onions, peppers, shredded kale, mushrooms 1 4 cup avocado cut into chunks 10 large olives 1/4 cup salsa DINNER: Cook chicken breast. Mix all ingredients together for fajitas on a plate. 8
9 DAY 17 2 whole eggs 1 tbsp coconut oil 1 piece of bacon, cooked 1 grilled tomato 1 cup spaghetti squash Turkey Vegetable Meatballs (see 1 2 cup tomato sauce 2 handfuls spinach 1 tbsp shredded Parmesan cheese BREAKFAST: Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side. LUNCH: Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top. Halibut With Dijon and Almonds (see Stir Fried Rice (see DINNER: Make the recipes according to the instructions DAY 18 Eggs With Avocado and Salsa (see 1 cup of blueberries BREAKFAST: Prepare the Eggs with Avocado and Salsa according to the recipe. Have with the blueberries on the side. 4 ounces of light tuna (less Mercury) packed in water 2 large handfuls of spinach 1 tomato, cut into chunks 2 pieces of bacon, cooked and crumbled 1 tbsp of Apple Cider Vinegar LUNCH: In a large bowl mix all ingredients in and top with Apple Cider Vinegar for dressing. 4 ounces grass fed beef, cooked and cut into chunks 1 cup of broccoli florets 1 cup of cauliflower florets 1 tbsp of coconut oil DINNER: Lightly steam the broccoli and cauliflower. Drizzle the liquid coconut oil on top. Serve with the cooked beef. 9
10 DAY 19 Smoked Salmon Scrambled Eggs (see 1 small grapefruit Chicken Waldorf Salad (see 1 cup of blueberries BREAKFAST: Prepare the recipe according to the instructions. Have the grapefruit on the side. LUNCH: Have the blueberries on the side of the salad. Curried Fish & Vegetables (see Cauliflower Mash (see DINNER: Prepare the recipes according to the instructions. DAY 20 2 whole eggs 1 2 cup egg whites 1 ounce goat cheese 6 cherry tomatoes 1 handful spinach 1 tbsp coconut oil 3 Grilled shrimp and veggies on a stick (see Avocado Salsa (see Dijon Almond Crusted Salmon (see Large green salad with vegetables of choice 1 2 cup of cooked sweet potato 1 2 tbsp of Extra Virgin Olive Oil 1 2 tbsp of Apple Cider Vinegar BREAKFAST: Mix the whole eggs with the egg whites and beat together in a bowl. Pre-heat a skillet and add coconut oil. Pour egg mixture in. Let it set for 1 minute. Add the rest of the omelet ingredients onto the egg mixture. Fold the egg over the ingredients and cook for one more minute. LUNCH: Make the recipes according to the instructions DINNER: Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing. 10
11 DAY 21 Tex-Mex Egg Scramble (see 1 cup of mixed berries 1 cup spaghetti squash Turkey Vegetable Meatballs (see 1 2 cup tomato sauce 2 handfuls spinach 1 tbsp shredded Parmesan cheese BREAKFAST: Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side. LUNCH: Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top. 4 ounces of grass fed beef hamburger patty Large spinach salad with tomatoes, cucumbers and onion 1 cup steamed broccoli * use Dijon mustard as a condiment DINNER: Cook the hamburger. Enjoy with condiments and veggies on the side. Congratulations! You re done! We hope you found this program easy to follow and incredibly rewarding. As you finish your final days, look back on where you started and the progress you ve made. While this is only a 21 day program, the principles comprising this program and the effort you ve put into the workouts can be translated into a lifestyle that can change your life. We encourage you to come into Fit Tribe and talk to us about our membership programs, as well as sit down for a nutritional consultation where we can help you mold your eating habits and preferences into those which will support your health and fitness efforts. If at any point during or after this program you have any questions or needs, don t hesitiate to give us a call at (484) or drop us a line at info@fit-tribe.com 11
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