3 Day Metabolism Boosting Meal Plan - EA Stewart...Meal Prep To freeze your banana, peel and slice 1...

3 Day Metabolism Boosting Meal Plan

Created by EA Stewart

https://www.eastewart.com

EA Stewarthttps://www.eastewart.com

3 Day Metabolism Boosting Meal Plan3 days

Mon Tue Wed

Chocolate Peanut Butter High Protein BreakfastSundae

Turkey Apple Breakfast Hash Fast & Easy Breakfast Parfait

Quinoa Greek Salad

Yogurt & Berries

Smoked Salmon Avocado Yogurt Bowls

Fresh Strawberries

Spinach, Mozzarella, Tomato & Chickpea Salad

Gluten Free Crackers & Hummus Mango Coconut Green Smoothie Chocolate Chip No Bake Energy Balls

BBQ Pork with Peach Salsa Sesame Chicken Chopped Salad Chicken, Kale & Cauliflower Bowls

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3 Day Metabolism Boosting Meal Plan3 days

Mon Tue Wed

Calories 1748

Fat 70g

Carbs 198g

Fiber 39g

Sugar 71g

Protein 98g

Cholesterol 149mg

Sodium 1670mg

Vitamin A 7087IU

Vitamin C 107mg

Calcium 1092mg

Iron 18mg

Calories 1609

Fat 87g

Carbs 112g

Fiber 31g

Sugar 56g

Protein 111g

Cholesterol 234mg

Sodium 1585mg

Vitamin A 17387IU

Vitamin C 351mg

Calcium 1234mg

Iron 11mg

Calories 1542

Fat 85g

Carbs 118g

Fiber 32g

Sugar 50g

Protein 96g

Cholesterol 170mg

Sodium 1259mg

Vitamin A 32706IU

Vitamin C 190mg

Calcium 1242mg

Iron 15mg


3 Day Metabolism Boosting Meal Plan72 items

Fruits

2 Apple

3 Avocado

1 Banana

1 1/2 Lemon

2 Navel Orange

1 Nectarine

2 Peach

1/4 cup Pomegranate Seeds

4 cups Strawberries

Breakfast

1 tbsp All Natural PeanutButter

2 tbsps Maple Syrup

Seeds, Nuts & Spices

1/4 tsp Cardamom

1 tbsp Chinese Five Spice

1 1/4 tsps Cinnamon

1/4 tsp Ground Ginger

0 tsp Italian Seasoning

2 tbsps Pine Nuts

2 tbsps Poultry Seasoning

2 tbsps Raw Peanuts

1 tsp Sea Salt

0 Sea Salt & BlackPepper

1/4 cup Sesame Seeds

Frozen

2 cups Frozen Berries

1/4 cup Frozen Broccoli

1/4 cup Frozen Cauliflower

1/2 cup Frozen Mango

Vegetables

4 cups Arugula

15 cups Baby Spinach

2 cups Brussels Sprouts

2 cups Butternut Squash

1 head Cauliflower

3/4 cup Cherry Tomatoes

1 1/2 cups Cilantro

8 cups Coleslaw Mix

1 1/2 Cucumber

1 1/2 tsps Fresh Dill

3 Garlic

1 tbsp Ginger

4 stalks Green Onion

8 cups Kale Leaves

1 3/4 cups Red Onion

3 Tomato

Boxed & Canned

1 cup Garbanzo Beans

1 1/2 ozs Gluten Free Crackers

1/2 cup Lentils

1/4 cup Organic Coconut Milk

1 cup Quinoa

Baking

1 cup Almond Flour

2 tbsps Cacao Nibs

1 tbsp Cocoa Powder

1/4 cup Organic Dark ChocolateChips

2 tsps Raw Honey

Bread, Fish, Meat & Cheese

32 ozs Chicken Breast

1 lb Extra Lean GroundTurkey

1 cup Feta Cheese

1/4 cup Hummus

2 1/2 ozs Mozzarella Cheese

1 lb Pork Tenderloin

100 grams Smoked Salmon

Condiments & Oils

1/3 cup Avocado Oil

2 servings Cleaned Up Bbq Sauce

1/4 cup Coconut Aminos

2 tbsps Coconut Oil

1/4 cup Extra Virgin Olive Oil

1/4 cup Red Wine Vinegar

1/4 cup Sesame Oil

2 tsps White Balsamic Vinegar

Cold

1 tbsp Coconut Butter

4 cups Plain Greek Yogurt

1 1/4 cups Unsweetened AlmondMilk

Other

1 serving Pure Paleo ProteinPowder

1/4 cup Vanilla Protein Powder


Chocolate Peanut Butter High Protein Breakfast Sundae7 ingredients · 5 minutes · 1 serving

Directions

1. Combine frozen banana slices and lentils with almond milk, peanut butter, and cocoapowder in a high powered blender. Blend on high, using tamper device, and periodicallyscraping sides of blender as needed until all ingredients are well combined and mixturehas a creamy consistency.

2. Spoon in to a serving glass or bowl, top with peanuts and cacao nibs, and enjoy whilecold.

Notes

Meal PrepTo freeze your banana, peel and slice 1 banana and lay out the pieces on a freezer safeplate or tray topped with banana slices. You can buy frozen lentils or freeze them yourself.

Ingredients

1 Banana (chopped, frozen)

1/2 cup Lentils (frozen, cooked)

1/4 cup Unsweetened Almond Milk

1 tbsp All Natural Peanut Butter

1 tbsp Cocoa Powder

2 tbsps Raw Peanuts (shelled)

2 tbsps Cacao Nibs

Nutrition

Calories 528 Cholesterol 0mg

Fat 26g Sodium 50mg

Carbs 62g Vitamin A 209IU

Fiber 20g Vitamin C 12mg

Sugar 19g Calcium 180mg

Protein 22g Iron 6mg


Turkey Apple Breakfast Hash10 ingredients · 35 minutes · 4 servings

Directions

1. Heat a large skillet over medium heat. Add the ground turkey, cinnamon and poultryseasoning. Cook for 5 to 7 minutes, until thoroughly browned, breaking up into littlepieces as it cooks. Drain off the fat, transfer to a bowl and set aside.

2. In the same skillet, heat the oil over medium heat. Add the onion and garlic, sauteeinguntil translucent. Next add the brussels sprouts, butternut squash, and apples. Coverand cook for about 10 minutes, stirring occasionally, until all veggies are soft.

3. Add the ground turkey back into the skillet and stir to combine. Season to taste with seasalt. Divide into bowls and enjoy!

Notes

Vegan & VegetariansUse lentils instead of ground turkey.

LeftoversStore covered in the fridge up to 3 days.

Ingredients

1 lb Extra Lean Ground Turkey

1 tsp Cinnamon

2 tbsps Poultry Seasoning

1 tbsp Avocado Oil

1 cup Red Onion (diced)

2 Garlic (cloves, minced)

2 cups Brussels Sprouts (trimmed andhalved)

2 cups Butternut Squash (peeled andcubed)

2 Apple (cored and diced)

1/4 tsp Sea Salt (to taste)

Nutrition


Fat 14g Sodium 243mg






Fast & Easy Breakfast Parfait8 ingredients · 5 minutes · 1 serving

Directions

1. Place yogurt in a serving dish. Top with chopped fruit, pomegranate arils, pine nuts,spices, and sweetener of choice

Notes

Vegan versionUse vegan yogurt and maple syrup in place of honey.

Paleo & Dairy Free OptionUse vegan/dairy-free yogurt in place of Greek yogurt.

OptionsSubstitute nectarines with any fruit in season.

Ingredients

1 cup Plain Greek Yogurt

1 Nectarine (chopped)

1/4 cup Pomegranate Seeds (fresh orfrozen)

2 tbsps Pine Nuts

1/4 tsp Cardamom

1/4 tsp Ground Ginger

1/4 tsp Cinnamon

2 tsps Raw Honey

Nutrition








Quinoa Greek Salad9 ingredients · 45 minutes · 4 servings

Directions

1. Cook the quinoa according to the directions on the package. Once the quinoa is cooked,fluff it with a fork and place it in the fridge for about 20 minutes, stirring occasionally tohelp it cool down faster.

2. While the quinoa is cooling, chop your vegetables and feta. Add everything to a largebowl or container. Add the cooled quinoa, red wine vinegar, olive oil, and season withsea salt and black pepper. This mixture can marinate in the fridge for up to 3 days.

3. Before serving, add the arugula and toss well. Enjoy!

Notes

Dairy-FreeReplace feta cheese with kalamata olives.

Low-CarbUse cauliflower rice instead of quinoa.

LeftoversKeeps well in the fridge for 3 days.

Ingredients

1 cup Quinoa (dry)

2 Tomato (large, diced)

1 Cucumber (diced)

1/2 cup Red Onion (diced)

1 cup Feta Cheese (cubed orcrumbled)

1/4 cup Red Wine Vinegar

1 tbsp Extra Virgin Olive Oil

Sea Salt & Black Pepper (totaste)

4 cups Arugula

Nutrition








Yogurt & Berries2 ingredients · 5 minutes · 2 servings

Directions

1. Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do the reverse if youlike the fruit on the bottom.) Enjoy!

Notes

Dairy-FreeUse a dairy-free yogurt like coconut, almond or cashew.

No Frozen BerriesUse any type of fresh fruit instead.

Ingredients

2 cups Plain Greek Yogurt

2 cups Frozen Berries (thawed)

Nutrition


Fat 5g Sodium 140mg






Smoked Salmon Avocado Yogurt Bowls8 ingredients · 10 minutes · 2 servings

Directions

1. Divide yogurt, cucumber, salmon and avocado into bowls or containers. Top withchopped dill, avocado oil and salt. Garnish with a lemon wedge.

2. Enjoy immediately or refrigerate until ready to eat.

Notes

StorageRefrigerate in an airtight container up to three days.

More ProteinAdd cooked or roasted chickpeas.

Ingredients

1 cup Plain Greek Yogurt

1/2 Cucumber (sliced)

100 grams Smoked Salmon (sliced)

1 Avocado (sliced)

1 1/2 tsps Fresh Dill (chopped)

2 tsps Avocado Oil

1/4 tsp Sea Salt

1/4 Lemon (sliced into wedges)

Nutrition








Fresh Strawberries1 ingredient · 5 minutes · 4 servings

Directions

1. Wash strawberries under cold water and remove the stems. Dry well. Slice and divideinto bowls. Enjoy!

Notes

Make Them LastOnce strawberries are washed, they tend not to last as long. So do not wash until you areready to eat.

Ingredients

4 cups Strawberries

Nutrition


Fat 0g Sodium 2mg




Protein 1g Iron 1mg


Spinach, Mozzarella, Tomato & Chickpea Salad8 ingredients · 5 minutes · 2 servings

Directions

1. Pour the spinach leaves into a large salad bowl, along with the chickpeas.

2. Cut the cheese into cubes, slice the cherry tomatoes, and add them to the spinach andchickpeas.

3. Add the olive oil and vinegar, and toss well. Season to taste with salt and Italianseasoning.

Ingredients

12 cups Baby Spinach

1 cup Garbanzo Beans (Canned,rinsed, & drained)

2 1/2 ozs Mozzarella Cheese (Cubed)

3/4 cup Cherry Tomatoes (Sliced inhalf)

2 tbsps Extra Virgin Olive Oil

2 tsps White Balsamic Vinegar

Sea Salt (To taste)

Italian Seasoning (To taste)

Nutrition








Gluten Free Crackers & Hummus2 ingredients · 5 minutes · 1 serving

Directions

1. Dip the crackers into the hummus and enjoy!

Notes

CrackersChoose whole grain or gluten-free crackers, rice crackers, sprouted grain, almond flour, oryour own homemade crackers!

Ingredients

1 1/2 ozs Gluten Free Crackers

1/4 cup Hummus

Nutrition






Protein 8g Iron 3mg


Mango Coconut Green Smoothie7 ingredients · 10 minutes · 1 serving

Directions

1. Place all ingredients in a high-powered blender and blend until smooth. Pour into a glassand enjoy!

Notes

Coconut ButterAlso called "Coconut Manna". Coconut butter is the ground meat of the whole coconut. If youdo not have it on hand, you can use cashew butter instead.

No Protein PowderUse hemp seeds instead.

Ingredients

1/4 cup Frozen Cauliflower

1/4 cup Frozen Broccoli

1/2 cup Frozen Mango

1 cup Unsweetened Almond Milk

1/4 cup Organic Coconut Milk (full fat)

1/4 cup Vanilla Protein Powder

1 tbsp Coconut Butter

Nutrition








Chocolate Chip No Bake Energy Balls6 ingredients · 5 minutes · 10 servings

Directions

1. Combine almond flour, protein powder, oil, maple syrup, and salt in a food processor {ormixing bowl}. Process on high until mixture starts to form a ball {or mix well with a fork orhand mixer}. Stir in chocolate chips.

2. Shape into ~10 1-inch balls, and place on a dish. Eat immediately or, cover with plasticwrap, and store in refrigerator until ready to eat.

Notes

Vegan OptionSubstitute dark chocolate chips for dairy- free chocolate chips and choose a plant-basedprotein powder.

Paleo MealPaleoMeal is a whey protein powder supplements from Designs for Health. It contains ablend of whey from pasture grazing New Zealand cows, along with added fiber, vitamins andminerals.

Ingredients

1 cup Almond Flour

1 serving Pure Paleo Protein Powder (orwhey, plant based, or lowfodmap protein powder)

2 tbsps Coconut Oil

2 tbsps Maple Syrup

1/4 tsp Sea Salt

1/4 cup Organic Dark Chocolate Chips

Nutrition


Fat 11g Sodium 59mg




Protein 5g Iron 1mg


BBQ Pork with Peach Salsa9 ingredients · 4 hours · 3 servings

Directions

1. If you haven't already, prepare your Cleaned Up BBQ Sauce according to our recipe andlet cool.

2. Place BBQ sauce and pork in a ziplock bag and massage until well coated. Refrigerateovernight or at least 3 hours.

3. Meanwhile, make your peach salsa. In a bowl, combine diced peach, red onion, tomato,lemon juice, cilantro, salt and pepper. Refrigerate until ready to serve.

4. When ready to cook, preheat grill on medium heat (about 350F).

5. Place pork on the grill and cook for about 20-25 minutes (or until internal temperaturereads 145-160F). At the halfway mark, flip over and baste generously with leftovermarinade.

6. Increase the grill to high heat and cook an additional 2-3 minutes until pork is a bitcharred. During this time, baste the pork with the leftover marinade 1-2 more times. Letrest for at least 10 minutes.

7. Slice BBQ pork and serve over spinach. Top with peach salsa and enjoy!

Notes

No BBQRoast marinated pork in the oven at 350F and follow the same instructions. Switch to thebroiler for the final 2-3 minutes.

Make it SpicyAdd more chili powder to your BBQ sauce and/or chopped jalapeno pepper to the salsa.

Chinese BBQ PorkMix honey with your leftover marinade and generously baste your pork while it is cooking.Repeat several times.

Ingredients

1 lb Pork Tenderloin

2 servings Cleaned Up BBQ Sauce

2 Peach (pitted and diced)

1/4 cup Red Onion (finely diced)

1 Tomato (diced)

1/4 Lemon (juiced)

1/2 cup Cilantro (chopped)


3 cups Baby Spinach

Nutrition


Fat 5g Sodium 381mg






Sesame Chicken Chopped Salad13 ingredients · 30 minutes · 4 servings

Directions

1. Heat the olive oil in a skillet over medium heat. Toss the chicken with the Chinese FiveSpice and sprinkle with salt and pepper. Transfer to the skillet and cook, stirringoccasionally, for about 10 minutes or until chicken is fully cooked.

2. In a large bowl, combine the coleslaw mix, chopped oranges, green onion, and cilantro.Divide this mixture between bowls or containers. Top with cooked chicken and sesameseeds.

3. In a mason jar, combine the coconut aminos, sesame oil, garlic, ginger, and a largepinch of salt and pepper. Shake well.

4. Before serving, pour dressing over the salads and toss well. Enjoy!

Notes

LeftoversKeeps well in the fridge for 2 to 3 days.

Vegan and VegetarianInstead of chicken, use tofu or chickpeas.

More CarbsMix cooked quinoa or vermicelli noodles into the salad.

No Coconut AminosUse tamari or soy sauce instead.

Ingredients

1 tbsp Extra Virgin Olive Oil

16 ozs Chicken Breast (cubed)

1 tbsp Chinese Five Spice


8 cups Coleslaw Mix (pre-sliced, fromthe bag)

2 Navel Orange (peeled andcubed)

4 stalks Green Onion (sliced)

1 cup Cilantro (chopped)

1/4 cup Sesame Seeds

1/4 cup Coconut Aminos

1/4 cup Sesame Oil

1 Garlic (clove, minced)

1 tbsp Ginger (peeled and grated)

Nutrition







Chicken, Kale & Cauliflower Bowls7 ingredients · 45 minutes · 4 servings

Directions

1. Preheat oven to 375F and line a baking sheet with parchment paper.

2. Toss the cauliflower with half the avocado oil and transfer to a baking sheet along withthe chicken breasts. Sprinkle everything with sea salt.

3. Place the baking sheet in the oven for 30 minutes, or until chicken is cooked through.Toss the cauliflower at the halfway point.

4. While the cauliflower and veggies are cooking, massage the kale with lemon juice andremaining oil. Divide between bowls.

5. Remove the chicken and cauliflower from the oven and divide between bowls, on top ofthe kale. Add avocado slices to each bowl and enjoy!

Notes

LeftoversKeeps well in the fridge for 3 to 4 days. Add sliced avocado just before serving.

More CarbsServe with roasted sweet potato.

No Avocado OilUse coconut oil instead.

Ingredients

1 head Cauliflower (chopped intoflorets)

1/4 cup Avocado Oil (divided)

16 ozs Chicken Breast (skinless,boneless)

1/4 tsp Sea Salt

8 cups Kale Leaves (thinly sliced)

1 Lemon (juiced)

2 Avocado (sliced)

Nutrition







3 Day Metabolism Boosting Meal Plan - EA Stewart...Meal Prep To freeze your banana, peel and slice 1...

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