Dave Ruel & Karine Losier

Metabolic Express
Meal Plan - Week 3

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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 PCFV Weekend Frittata Breakfast 27

Mid-A.M. Snack P Thermoccino smoothie Smoothies 8

1 teaspoon natural nut butter - -

Lunch PCF 4oz chicken breast (with thermo- - -

charged seasoning of your choice)
½ Cup quinoa (cooked) - -
Free vege-side of 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 PFV Sweet pepper stir-fry Red Meat 23

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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 Monday

Meal MNP Recipe Cookbook Page

Breakfast PCF Breakfast Burrito Breakfast 21

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

(with water)
1 Apple - -
Lunch PF Carribean style pork tenderloin Pork 16
C ½ Cup Spanish rice Sides 34
Free vege-side of 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 P Asian turkey burger Chicken&Poultry 4
½ Avocado
Side salad - -
Before Bed PF Protein Freeze Ice Cream Treat - -

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 Tuesday

Meal MNP Recipe Cookbook Page

Breakfast PF Pizza omelette Breakfast 15
2/3 Cup oatmeal (cooked) - -
+ cinnamon
Mid-A.M. Snack PC or PF CTS snack Snacks 11
½ Green bell pepper slices - -

Lunch PCF 4oz chicken breast (with thermo- - -

charged seasoning of your choice)
½ Cup quinoa (cooked) - -
Free vege-side of your choice Sides -
Mid-P.M Snack PF Quick protein guacamole Snacks 15
1 Cup baby carrots - -
1 tbsp Athletic Super Greens (with water) - -
Dinner PF Chop suey hamburg Red Meat 13
Free vege-side (your choice) Sides -

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

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

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 Wednesday

Meal MNP Recipe Cookbook Page

Breakfast PCF Almond butter cup oatmeal Breakfast 20

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

(with water)
1 Banana - -
Lunch PF Super spicy citrus chicken Chicken&Poultry 17
Side salad
C Spanish rice Sides 34
Mid-P.M Snack PF 3oz chicken tender - -
+ 1oz walnuts
1 tbsp Athletic Super Greens - -
(with water)
Dinner PF Feta-spinach salmon Fish&Seafood 12
Spinach salad (unlimited) - -

Before Bed PF Onion egg Snacks 14

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 Thursday

Meal MNP Recipe Cookbook Page

Breakfast PCF Spinach egg wrap Breakfast 26

Mid-A.M. Snack PC or PF Strawberry parfait Snacks 6

1 tbsp Athletic Super Greens - -
(with water)
Lunch PCFV Noodleless shrimp pad thai Fish&Seafood 26

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

Dinner P Sweet pork burgers Pork 12

Free vege-side (your choice) Sides -

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 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 Apple no-crisp Snacks 4
1 tbsp Athletic Super Greens - -
(with water)
Lunch PF Ginger beef Red Meat 12
1 medium sweet potato (4oz) - -
Side salad - -
Mid-P.M Snack PF 1 Cup cottage cheese - -
1 teaspoon natural nut butter - -

Dinner PF Metabolic salad of your choice - -

(see metabolic salad builder)
4oz of lean meat of your choice - -
Fat source of your choice - -
(about 100 calories - see approved list)
Before Bed PF Protein Freeze Ice Cream Treat - -

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 Saturday

Meal MNP Recipe Cookbook Page

Breakfast PC Peach cream smoothie Smoothies 24
12 Almonds - -

Mid-A.M. Snack PC or PF Apple oats snack bar Snacks 7

1 Banana - -

Lunch PF Chicken piccata Chicken&Poultry 20

Side salad
C Rosemary roasted potatoes Sides 33
Mid-P.M Snack PF 1 cup low fat cottage cheese - -
1 teaspoon natural peanut butter - -
1 tbsp Athletic Super Greens (with water) - -
Dinner PF Halibut pico de gallo Fish&Seafood 15
Free vege-side (your choice) Sides -

Before Bed PF Herbed egg Snacks 13

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