Dave Ruel & Karine Losier

Metabolic Express
Meal Plan - Week 1

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 QUICK NOTES
> Read the Metabolic Express Success Guide before you start using this meal plan in order
to adjust it to your individual needs.

> Meal portions are always 1 serving unless it's been specified otherwise.

> You can eat as many veggies from the 'free veggies list'. Side salad and free
vege-sides are unlimited. Again, don’t count calories from these.

> Use our Metabolicious Calorie Free Salad Dressings whenever possible. This includes
on the side salads you're eating as well as drizzled over any vegetables you're
having.

> You can substitute one meal for another option when you want to.
(make sure the meal you put in as a substitute has the same nutri-profile and calorie level
as the one you were supposed to eat.)

> Post workout shakes are not listed in the meal plans. Post workout shakes can be
taken any time during the day. Remember that you don't have to count the calories
in post-workout shakes, as we mentioned in Metabolic Cooking.

> MNP = Metabolic Nutri-Profile

YOUR NOTES

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 Sunday

Meal MNP Recipe Cookbook Page

Breakfast PCF Almond butter cup oatmeal Breakfast 20

Mid-A.M. Snack PC or PF Apple no-crisp Snacks 4

1 tbsp Athletic Super Greens - -
(with water)
Lunch PCF Chicken burritos Chicken&Poultry 22
Side salad

Mid-P.M Snack PF CTS snack Snacks 11

½ Green bell pepper slices - -

Dinner PF Feta Spinach salmon Fish&Seafood 12

Spinach salad (unlimited)

Before Bed PF 2 eggs (boiled or pan fried) - -

Add your favourite thermo-charged - -
seasoning (see seasoning guide)

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 Monday

Meal MNP Recipe Cookbook Page

Breakfast PCF Spinach egg wrap Breakfast 26
1 tbsp Athletic Super Greens
(with water)
Mid-A.M. Snack PC or PF 1 Scoop of BioTrust Low Carb Protein
(with water) - -
1 Banana - -
Lunch PCFV Noodleless shrimp pad thai Fish&Seafood 26
Free vege-side (your choice) Sides -

Mid-P.M Snack PF Quick protein guacamole Snacks 15

1 Cup baby carrots - -

Dinner PF Metabolic salad of your choice - -

(see metabolic salad builder)
4oz of lean meat of your choice - -
Fat source of your choice - -
(about 100 calories - see approved list)
Before Bed PF Herbed egg Snacks 13

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 Tuesday

Meal MNP Recipe Cookbook Page

Breakfast PC Peach cream smoothie Smoothies 24
12 Almonds -

Mid-A.M. Snack P Choco-mint smoothie Smoothies 9

Celery sticks (unlimited) - -

Lunch PF Ginger beef Red Meat 12

1 medium sweet potato (4oz) - -
Side salad - -
Mid-P.M Snack PF 1 Cup cottage cheese - -
1 teaspoon natural nut butter - -
1 tbsp Athletic Super Greens (with water) - -
Dinner P Asian turkey burger Chicken & Poultry 4
½ Avocado - -
Free vege-side (your choice) Sides -
Before Bed PF Protein Freeze Ice Cream Treat - -

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 Wednesday

Meal MNP Recipe Cookbook Page

Breakfast PF Pizza omelette Breakfast 15
2/3 Cup oatmeal (cooked) - -
+ cinnamon
Mid-A.M. Snack PC or PF 1 Cup Greek yogurt - -
1 Apple - -

Lunch PF Salmon patties Fish&Seafood 16

Free vege-side (your choice) - -

Mid-P.M Snack PF Double almond cottage cheese Snacks 12

1 tbsp Athletic Super Greens - -
(with water)
Dinner PF Italiano zucchini meat loaf Red Meat 16
Side salad

Before Bed PF 1/3 cup low fat cottage cheese - -

+ 1 teaspoon natural nut butter - -
+ ½ scoop of BioTrust Low Carb Protein - -

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 Thursday

Meal MNP Recipe Cookbook Page

Breakfast PCF 4 Egg whites (scrambled with your - -
choice of thermo-charged seasoning)
1 Slice whole wheat bread - -
1 Teaspoon natural nut butter - -
Mid-A.M. Snack PC or PF Strawberry parfait Snacks 6
1 tbsp Athletic Super Greens - -
(with water)
Lunch PCF Double turkey sandwich Chicken&Poultry 24
Free vege-side (your choice) - -

Mid-P.M Snack P Thermoccino smoothie Smoothies 8

1 teaspoon natural nut butter - -

Dinner PFV Thai beef lettuce wraps Red Meat 25

Free vege-side (your choice)

Before Bed PF Onion egg Snacks 14

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 Friday

Meal MNP Recipe Cookbook Page

Breakfast PCF Breakfast burrito Breakfast 21
1 tbsp Athletic Super Greens - -
(with water)
Mid-A.M. Snack PC or PF Cinnamon chai latte smoothie Smoothies 15
12 almonds - -

Lunch PCF 4oz chicken breast (with thermo- - -

charged seasoning of your choice)
½ Cup quinoa (cooked) - -
Free vege-side of your choice Sides -
Mid-P.M Snack PF CTS snack Snacks 11
½ Green bell pepper slices - -

Dinner PF Mexi turkey-eggs skillet Chicken&Poultry 18

Side salad

Before Bed PF 1/3 cup low fat cottage cheese - -

+ 1 teaspoon natural nut butter - -
+ ½ scoop of BioTrust Low Carb Protein - -

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 Saturday

Meal MNP Recipe Cookbook Page

Breakfast PCFV Weekend Frittata Breakfast 27

Mid-A.M. Snack PC or PF ¾ Cup Greek yogurt - -

1 teaspoon natural nut butter - -
1 tbsp Athletic Super Greens (with water) - -
Lunch P Apple mustard pork tenderloin Pork 4
C Quinoa with leeks and tomato Sides 32
Side salad - -
Mid-P.M Snack P Almond joy smoothie Smoothies 14
Celery sticks (unlimited) - -

Dinner PFV Sweet pepper stir-fry Red Meat 23

Before Bed PF Herbed egg Snacks 13

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