Fast Metabolism Diet

Below are 3 ways to look at one week of the diet: example foods with a shopping list, matrix of food types vs. days of the week, and the book's method.

Example Foods with a Shopping List (laid out by grocery store isles)


Phase I (Monday, Tuesday)
Breakfast Morning Snack Lunch Mid day Snack Dinner Late Snack

Oatmeal &
Blueberries

Apple

Apple /
Orange

Celery

Oatmeal & Blueberries

Hard boiled egg white/
White chicken /
White fish

Apple /
Orange

Beans /
Broccoli /
Celery /
Cucumber /
Onions /
Peas /
Peppers /
Salad /
Tomatoes

Apple /
Orange

Celery

Oatmeal &
Blueberries

White chicken /
White fish

Beans /
Broccoli /
Celery /
Cucumber /
Onions /
Peas /
Peppers /
Salad /
Tomatoes

Apple /
Orange

Food list: 2 Chicken / White fish, 6 Oatmeal, 6 Hard boiled eggs, 4 Asparagus / Broccoli / Beans / Cucumber / Onions / Peppers / Salad, 2 Celery, 6 Apples, 2 Oranges, 6 Blueberries

Phase 2 (Wednesday, Thursday_
Breakfast Morning Snack Lunch Mid day Snack Dinner Late Snack

Egg white omelet

Asparagus/
Broccoli /
Celery /
Cucumber /
Onions /
Peppers /
Salad

Chicken /
Jerky

 

Hard boiled egg white /
White chicken /
White fish

Asparagus/
Broccoli /
Celery /
Cucumber /
Onions /
Peppers /
Salad

Chicken /
Jerky

 

White chicken /
White fish

Asparagus/
Broccoli /
Celery /
Cucumber /
Onions /
Peppers /
Salad

White chicken /
White fish

Asparagus/
Broccoli /
Celery /
Cucumber /
Onions /
Peppers /
Salad

Food list: 4 Chicken / White fish, 6 Eggs, 8 Asparagus / Broccoli / Beans / Cucumber / Celery / Onions / Peppers / Salad, 1 Celery

Phase 3 (Friday, Saturday, Sunday)
Breakfast Morning Snack Lunch Mid day Snack Dinner Late Snack

Oatmeal &
Blueberries

Apple

Whole eggs

Almonds /
Olives /
Olive oil

Asparagus/
Boorishly /
Beans /
Cucumber /
Onions /
Peppers

Jerky /
Steak

Almonds /
Olives

Asparagus/
Broccoli /
Beans /
Cucumber /
Onions /
Peppers

Apple /
Orange

Steak /
Turkey /
Pork

Almonds /
Olives


Jerky /
Steak

Almonds /
Olives /
Olive oil

Asparagus/
Broccoli /
Beans /
Cucumber /
Onions /
Peppers /
Salad

Oatmeal &
Blueberries

Steak /
Turkey /
Pork

Almonds /
Olives /
Olive oil

Asparagus/
Broccoli /
Beans /
Cucumber /
Onions /
Peppers /
Salad

Steak

Almonds /
Olives /
Olive oil

Broccoli /
Beans /
Cucumber /
Onions /
Peppers

Food list: 4 Steak / Turkey / Pork, 4 Jerky / Steak, 3 Oatmeal, 6 Eggs, 10 Almonds, 10 Olives, 10 Asparagus / Broccoli / Beans / Cucumber / Onions / Peppers / Salad, 6 Apples, 3 Blueberries

Food "Servings" to Purchase for the Week

6 Chicken / White fish
4 Steak / Turkey / Pork
4 Jerky / Steak
18 Eggs
10 Almonds / Olives / Avocado
9 Oatmeal
9 Blueberries
14 Apples / Oranges
22 Asparagus / Broccoli / Beans / Cucumber / Onions / Peppers / Salad
6 Celery

 

Matrix of Food Types by Day of Week

 
Phase 1
 
Phase 2
 
Phase 3
  B S L S D S   B S L S D S   B S L S D S
Veggie     *         *   *   * *   * * * * * *
Grain *   *   *                   *       *  
Fruit * * * *   *                 *   *      
Protein         *     * * * * * *   * * * * * *
Fat                             * * * * * *

 

Similar to the Book


Phase I
Breakfast Morning Snack Lunch Mid day Snack Dinner Late Snack
Grain
Fruit
Fruit Grain
Fruit
Protein
Veggie
Fruit Grain
Protein
Veggie
Fruit

Phase 2
Breakfast Morning Snack Lunch Mid day Snack Dinner Late Snack
Protein
Veggie
Protein Protein
Veggie
Protein Protein
Veggie
Protein
Veggie

Phase 3
Breakfast Morning Snack Lunch Mid day Snack Dinner Late Snack

Grain
Fruit
Fat
Protein
Veggie

Fat
Protein
Veggie
Fruit
Fat
Protein
Veggie
Fat
Protein
Veggie
Fat
Protein
Veggie
Grain
Fat
Protein
Veggie