3 Day Metabolism Boosting Meal Plan Created by EA Stewart
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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EA Stewarthttps://www.eastewart.com
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
EA Stewarthttps://www.eastewart.com
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
EA Stewarthttps://www.eastewart.com
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
EA Stewarthttps://www.eastewart.com
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
Calories 326 Cholesterol 84mg
Fat 14g Sodium 243mg
Carbs 31g Vitamin A 7966IU
Fiber 7g Vitamin C 60mg
Sugar 14g Calcium 122mg
Protein 24g Iron 3mg
EA Stewarthttps://www.eastewart.com
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
Calories 431 Cholesterol 34mg
Fat 17g Sodium 140mg
Carbs 48g Vitamin A 1728IU
Fiber 5g Vitamin C 27mg
Sugar 33g Calcium 525mg
Protein 26g Iron 2mg
EA Stewarthttps://www.eastewart.com
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
Calories 321 Cholesterol 34mg
Fat 14g Sodium 462mg
Carbs 36g Vitamin A 1548IU
Fiber 5g Vitamin C 16mg
Sugar 3g Calcium 258mg
Protein 13g Iron 3mg
EA Stewarthttps://www.eastewart.com
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
Calories 261 Cholesterol 34mg
Fat 5g Sodium 140mg
Carbs 32g Vitamin A 940IU
Fiber 5g Vitamin C 51mg
Sugar 21g Calcium 526mg
Protein 23g Iron 2mg
EA Stewarthttps://www.eastewart.com
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
Calories 364 Cholesterol 29mg
Fat 24g Sodium 710mg
Carbs 18g Vitamin A 905IU
Fiber 7g Vitamin C 22mg
Sugar 5g Calcium 280mg
Protein 23g Iron 2mg
EA Stewarthttps://www.eastewart.com
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
Calories 49 Cholesterol 0mg
Fat 0g Sodium 2mg
Carbs 12g Vitamin A 18IU
Fiber 3g Vitamin C 89mg
Sugar 7g Calcium 24mg
Protein 1g Iron 1mg
EA Stewarthttps://www.eastewart.com
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
Calories 400 Cholesterol 19mg
Fat 24g Sodium 693mg
Carbs 32g Vitamin A 17795IU
Fiber 11g Vitamin C 59mg
Sugar 7g Calcium 479mg
Protein 22g Iron 7mg
EA Stewarthttps://www.eastewart.com
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
Calories 351 Cholesterol 0mg
Fat 20g Sodium 637mg
Carbs 38g Vitamin A 16IU
Fiber 5g Vitamin C 0mg
Sugar 5g Calcium 35mg
Protein 8g Iron 3mg
EA Stewarthttps://www.eastewart.com
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
Calories 391 Cholesterol 4mg
Fat 24g Sodium 236mg
Carbs 24g Vitamin A 1538IU
Fiber 7g Vitamin C 64mg
Sugar 14g Calcium 594mg
Protein 24g Iron 2mg
EA Stewarthttps://www.eastewart.com
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
Calories 146 Cholesterol 0mg
Fat 11g Sodium 59mg
Carbs 9g Vitamin A 0IU
Fiber 2g Vitamin C 0mg
Sugar 6g Calcium 28mg
Protein 5g Iron 1mg
EA Stewarthttps://www.eastewart.com
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)
Sea Salt & Black Pepper (totaste)
3 cups Baby Spinach
Nutrition
Calories 287 Cholesterol 81mg
Fat 5g Sodium 381mg
Carbs 30g Vitamin A 4374IU
Fiber 4g Vitamin C 28mg
Sugar 23g Calcium 93mg
Protein 32g Iron 4mg
EA Stewarthttps://www.eastewart.com
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
Sea Salt & Black Pepper (totaste)
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
Calories 479 Cholesterol 117mg
Fat 25g Sodium 394mg
Carbs 27g Vitamin A 6960IU
Fiber 7g Vitamin C 116mg
Sugar 16g Calcium 214mg
EA Stewarthttps://www.eastewart.com
Protein 39g Iron 3mg
EA Stewarthttps://www.eastewart.com
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
Calories 565 Cholesterol 117mg
Fat 33g Sodium 367mg
Carbs 29g Vitamin A 13183IU
Fiber 14g Vitamin C 104mg
Sugar 4g Calcium 210mg
Protein 43g Iron 5mg