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