Dave Ruel & Karine Losier

Metabolic Express
Meal Plan - Week 4

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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 Huevos Mexicanos Breakfast 19
1 Apple - -

Mid-A.M. Snack PC or PF Blue velvet smoothie Smoothies 20

Lunch PCF Beef Chihuahua Red Meat 20

Free vege-side (your choice) Sides -

Mid-P.M Snack PF 1 can tuna + 1 tablespoon salsa - -

+ 1/3 avocado - -
1 tbsp Athletic Super Greens - -
(with water)
Dinner PCF Pizza tilapia Fish&Seafood 21
Side salad with 1oz peanuts - -

Before Bed PF Onion egg Snacks 14

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 Monday

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 Greek banana pudding Snacks 5
1 tbsp Athletic Super Greens - -
(with water)
Lunch PF Spicy peanut chicken Chicken&Poultry 16
Side salad
C ½ cup Inferno rice Sides 25
Mid-P.M Snack PF PB&J Smoothie Smoothies 30

Dinner PFV Chicken-almond stir-fry Chicken&Poultry 27

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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 Tuesday

Meal MNP Recipe Cookbook Page

Breakfast PF Curry scramble Breakfast 16
1 piece whole wheat toast - -

Mid-A.M. Snack PC or PF 1 Scoop of BioTrust Low Carb Protein - -

(with water)
1 Pear - -
Lunch PF Basil beef Red Meat 11
C Cajun style sweet potato Sides 20
Free vege-side (your choice) Sides -
Mid-P.M Snack PF 3oz chicken tenders (with thermo- - -
charged seasoning of you choice)
+ 1oz walnuts - -
1 tbsp Athletic Super Greens (with water) - -
Dinner PF Mexi turkey-eggs skillet Chicken&Poultry 18
Side salad

Before Bed PF Herbed egg Snacks 13

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 Wednesday

Meal MNP Recipe Cookbook Page

Breakfast PCF Chocolate almond crunch Breakfast 22

Mid-A.M. Snack PC or PF CTS snack Snacks 11

½ Green bell pepper slices - -
1 tbsp Athletic Super Greens - -
(with water)
Lunch PF Salmon patties Fish&Seafood 16
Free vege-side (your choice) Sides -

Mid-P.M Snack PC Cinnamon chai latte smoothie Smoothies 15

12 almonds

Dinner PF Smothered burger Red Meat 18

Free vege-side of your choice Sides -

Before Bed PF Protein Freeze Ice Cream Treat - -

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 Thursday

Meal MNP Recipe Cookbook Page

Breakfast PF Fu yong scramble Breakfast 17
1 Banana - -

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

Lunch PCF Chicken burritos Chicken&Poultry 22

Side salad

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

1 tbsp Athletic Super Greens - -
(with water)
Dinner PFV Mint pork stir-fry Pork 19
Free vege-side (your choice) - -

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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 Friday

Meal MNP Recipe Cookbook Page

Breakfast PC Blueberry protein pancakes Breakfast 9
1 Teaspoon natural nut butter - -

Mid-A.M. Snack PC or PF Quick protein guacamole Snacks 15

1 Cup baby carrots - -
1 tbsp Athletic Super Greens (with water) - -
Lunch PCF Double turkey sandwich Chicken&Poultry 24
Side salad

Mid-P.M Snack PF Tirami-smooth Smoothies 31

Dinner P Metabolic turkey muffins Chicken&Poultry 9

Side salad with ½ avocado

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

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

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 Saturday

Meal MNP Recipe Cookbook Page

Breakfast PCF Spinach egg wrap Breakfast 26

Mid-A.M. Snack PC or PF 1 Scoop of BioTrust Low Carb Protein - -

(with water)
1 Cup of berries (your choice) - -
Lunch P Salsa marinated steak Red Meat 7
C Quick and easy lemon quinoa Sides 29
Side salad - -
Mid-P.M Snack PF 3oz Chicken tenders (with thermo- - -
charged seasoning of you choice)
1oz Almonds - -
Dinner PFV Thai beef lettuce wraps Red Meat 25

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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