Metabolic Confusion Meal Plan for Endomorphs
Day 1
Breakfast: Egg omelet, Low-fat shredded cheddar cheese, one cup, Two slices of turkey bacon, nitrate/nitrite-free, One slice of whole-
wheat bread, toasted, One range, medium
Morning Snack: Three graham crackers, One tablespoon peanut butter
Lunch: Two slices of whole wheat bread, two slices of turkey breast, One slice American cheese, low-fat, Two slices of tomato, Lettuce,
One banana, medium, Four squares, dark chocolate, Baby carrots (one cup)
Afternoon Snack: 15 almonds, One apple, medium
Dinner: Whole wheat spaghetti, one cup, Chicken breast, Steamed broccoli, half cup, Chopped zucchini, half cup, Tomato sauce, one cup
Dessert: One cup frozen yogurt, low-fat, Ten raspberries
Day 2
Breakfast: Greek yogurt; plain, reduced-fat, 15 almonds, Raspberries, Honey, one teaspoon
Morning Snack: Two tablespoons hummus, Five pita chips, Ten baby carrots
Lunch: English muffin, Pizza sauce, a quarter cup, Two green pepper rings, Mozzarella cheese, part-skim; one ounce
Afternoon Snack: One banana, small, One tablespoon peanut butter
Dinner: Salmon, Broccoli, half cup, Brown rice, a quarter cup, Teriyaki sauce, one tablespoon
Day 3
Breakfast: Two scrambled eggs with asparagus, half a cup, One whole-wheat bread piece, Half cup blackberries, One tablespoon
strawberry jam
Morning Snack: Sliced pear with one teaspoon of cinnamon, One honey graham cracker
Lunch: Calzone
Afternoon Snack: Half cup vanilla yogurt, low-fat plus one teaspoon of honey, 11 dried apricots, Cashews, one ounce
Dinner: Lean beef, Half cup potatoes with one tablespoon Parmesan cheese, one teaspoon dill, and a pinch of salt, One cup lima beans,
One-ounce wheat bread roll
Dessert: Cinnamon-raisin bread, one slice, Nutella, one tablespoon
Day 4
Breakfast: Two frozen organic waffles, Half cup blueberries, One tablespoon maple syrup
Morning Snack: Six celery sticks, 25 raisins, One tablespoon of natural peanut butter
Lunch: Tomato soup, reduced-sodium; one cup, Toasted small whole pita with one basil and a slice of Swiss cheese, Ten baby carrots
Afternoon Snack: One nectarine, medium
Dinner: Shrimp, three ounces, Peas, half cup, Couscous, a quarter cup, Hoisin sauce, one tablespoon, Red peppers, a quarter cup
Day 5
Breakfast: Poached eggs, One English muffin, whole-wheat, Canadian bacon, nitrate/nitrite-free; one slice, Half cup sautéed potatoes
with quarter cup mushrooms, one teaspoon garlic powder, and a dash of salt, Orange juice, one cup
Morning Snack: 25 raspberries, Half wheat bagel, One teaspoon almond butter
Lunch: Whole wheat wrap, Half cup shredded carrots, Half cup sprouts, Half cup romaine lettuce, shredded, Quarter cup avocado, Two-
pound deli chicken, Eight cherries, One clementine, One tablespoon hummus, Four olives
Afternoon Snack: One mozzarella stick, part-skim, Half cup edamame
Dinner: Baked trout, three ounces with lemon and breadcrumbs (quarter cup), Half cup roasted tomatoes, Quarter cup brown rice with
steamed kale (half cup) ad chickpeas (quarter cup)
Dessert: Half cup mango sherbet, One tablespoon shredded coconut
Day 6
Breakfast: Cinnamon oatmeal, Two large strawberries, sliced
Morning Snack: Half cup roasted pumpkin seeds
Lunch: On cup spinach, Half cup broccoli, 1/3 cup sweetened dried cranberries, One-ounce feta cheese, 14 walnut halves, One
tablespoon light balsamic vinaigrette
Afternoon Snack: Ten whole wheat crackers, One tablespoon peanut butter
Dinner: Grilled chicken breast half, One cup sweet potato, One cup steamed cauliflower
Day 7
Breakfast: Two-egg omelet with cheddar cheese (one ounce), chopped red peppers (quarter cup), and two turkey sausage links
(nitrate/nitrite-free), One honeydew melon wedge, One whole-wheat toast slice with raspberry preserves (one tablespoon)
Morning Snack: One cup cinnamon shredded wheat, Half cup low-fat milk
Lunch: Three ounces, grilled chicken breast, sliced, One cup whole wheat spaghetti, Half cup zucchini, Half cup marinara sauce
Afternoon Snack: 50 pistachios
Dinner: Black bean burger, Whole wheat bun, Romaine lettuce leaf, Onion ring, Tomato slice, Quinoa (1/3 cup) with sundried tomatoes
(quarter cup) and six artichoke hearts
Dessert: Instant hot chocolate, 16 animal crackers
