Fast Metabolism Diet: Meal Map / Meal Guide

Here’s a printable meal map / meal guide for all three phases. I found these on pinterest and combined them together so I could have it printed out for myself. The one in Haylie’s book has a grey background which isn’t ideal for printing (what a waste of printer ink!).

Feel free to save the image and print it for yourself. Even if you’re not on the diet, this is a very good meal plan to follow in your daily diet.

mealguide

Indian baked chicken breasts – Phase 2

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I wanted these chicken breasts to taste like chicken tikkas. One of the main ingredients that make chicken tikkas so tender is yogurt, which of course can’t be used in this diet. So I used a lot of lemon juice to tenderize the chicken.

Serving size is 1/2 chicken breast.

Serves: 8

4 pcs Chicken breasts

8 cloves of garlic

1 inch piece of ginger

Lemon juice from 2 lemons

2 tsp Chilli powder

1 tsp turmeric powder

1 tsp cumin powder

1 tsp coriander powder

2 tsp garam masala (or 1 tsp each of ground cardamom, cinnamon and cloves)

1 tsp ground black pepper

2 tsp salt

Method:

Preheat the oven to 450 degrees Fahrenheit.

Wash the chicken breasts and pat them dry. Butterfly them into halves. Score the chicken breasts to aid absorption of the marinade. Put them into a gallon ziploc bag. Grind the remaining ingredients in a blender (or indian mixie in chutney jar). Pour the mixture into the ziploc bag and seal. Now massage the marinade into the chicken breasts from the outside of the ziploc bag.

You can store this bag in the refrigerator until you’re ready to bake. Ideally, marinate it for 3 to 4 hours, at least. I marinated it for 1 hour and it still came out tender and juicy.

Bake in the oven in a roasting pan lined with aluminum foil for 18 minutes. Rest for 5 minutes before serving. If you have a grill, you can grill these instead of baking.

Serve with a salad or grilled veggies.

Chana Masala – Phase 1

I made this chana masala without oil using the recipe from this pin I found on Pinterest.

I had it for both lunch and dinner for Phase 1. While it was good and easy to eat, it does get boring. My husband especially found it boring lol! But that’s because we only had the chana masala over quinoa. I should probably make some grilled veggies to make it more interesting. But it’s definitely a good recipe.

I did not use canned chickpeas for this. I had soaked dry chickpeas overnight, then added the soaked chickpeas with all the other ingredients. This is a slow cooker recipe, but as I do not have a slow cooker, I used a pressure cooker. It definitely speeds up the cooking process. If you want to use a slow cooker, check the link in the pin for instructions.

Serves 8

4 cups water
1 large onion, diced
28 oz. can diced tomatoes
6-oz. can tomato paste
⅓ cup chopped fresh cilantro leaves
2 tsp garam masala
2 tsp garlic powder (I used 4 cloves of fresh garlic)
1 tsp cumin
1 tsp cayenne pepper (more if you like more of a kick)
2 tsp ground coriander
1 tsp turmeric
2 tsp sea salt
3 cups dried chickpeas – soaked overnight

Method:

Combine everything in your pressure cooker and cook for 6 whistles, or until the chickpeas are tender.

 

Foil wrapped Cilantro-chilli-lime fish – Phase 2

You can use any white fish that is allowed in Phase 2 for this recipe. I used lemon sole fillets. It’s easier to marinate the fish beforehand and refrigerate.

Serves 2

2 fish fillets – Sole/halibut/flounder/dory fish/cod/scrod

1 bunch cilantro

1/2 a lemon’s juice

2 cloves of garlic

2 green chillies (leave out if you dont like the heat)

small bunch of dill (optional)

salt and pepper to taste

Score the fish fillets for better absorption of the marinade.

Blend all the ingredients except fish of course. Then spread evenly on the fish fillets. Refrigerate until 20 minutes before meal time.

Preheat oven to 375 degrees Fahrenheit. Line a roasting pan with foil, with more left to cover the fish. Place the fish fillets on the foil. Cover the foil over the fish and close into a nice airy packet. Do not pack the foil tight, make sure the foil is not touching the fish, so the fish has room to steam within. Bake for 20 minutes.

Tip: You can also add some phase specific vegetables to the fish, like bell pepper strips and zucchini, but up the temperature to 400 or 450.

I served this in Phase 1 too over quinoa.

Mint-cilantro chutney – All phases

This is a popular Indian green chutney that you would use with a lot of Indian snacks. This is perfect to go with Phase 2 snacks. It can be used in any phase really.

1 bunch cilantro

1 bunch mint leaves

1/2 a Lemon’s juice

1 tsp cumin seeds

tiny piece of ginger (1/4 tsp)

tiny clove of garlic (optional)

small bunch of dill (optional)

pinch of stevia (optional)

salt to taste

Method:

Blend all ingredients in a blender/indian chutney mixer. Store in the refrigerator and serve cold.

You can also add a small teaspoon of pomegranate seeds in phase 3.

Egg white soufflé – Phase 2

This is a variation of Haylie’s Three pepper egg white soufflé.

A quick tip: I did the prep last night, ie. diced the mushrooms and peppers. Washed a sprig of parsley and stored them all in a ziploc bag.

Serves 2

2 tablespoons bone broth (or any broth of your choice)

1/2 cup diced red bell pepper

1/2 cup diced mushrooms

1/4 cup diced yellow onions (I did not use this)

1 large sprig of parsley

1/2 teaspoon cayenne pepper

6 large egg whites, room temperature or 1 cup liquid egg whites

1 teaspoon lemon juice

Sea salt and black pepper to taste

Method:

Preheat the oven to 350°F.
Heat a skillet over medium heat. Add the broth, bell peppers, and onions and sauté until soft. Stir in the cayenne pepper and parsley. Whisk the egg whites and lemon juice until stiff peaks form. Gently fold in the pepper-and-onion mixture. Pour the mixture into 2 bowls, dividing equally. Place the bowls on a baking pan and bake for 25 to 30 minutes, or until the top is golden brown and a knife inserted in the middle comes out clean. Add salt and pepper to taste and serve immediately.

Kiwi Vinaigrette Dressing – Phase 1

Kiwi – 1 no.

Apple cider vinegar – 2 tbsp

Dijon Mustard – 1 tbsp

Ginger – tiny piece (1/2 tsp)

Mint leaves – 4

Stevia – a pinch

Blend all ingredients. Or skip the blender and mash the kiwis very well.
Then pour all ingredients into a glass jar, cover and shake until combined. Portion is 2-4 tablespoons.

Note: This is a variation of Haylie’s Raspberry vinaigrette dressing – which uses 3/4 cup raspberries and 1/2 teaspoon of orange zest. I was all out of those so I had to improvise. It turned out ok. It also uses a shallot but I didn’t include it since I don’t like raw shallots/onions. You can add it if you like, or even use a little onion powder.