A Week's Sample Meal Plans for Boosting Your Metabolism
Here are meal ideas for a sample week’s metabolism-boosting plan. Use the information as a jumping-off point to plan your meals ahead. Pick foods that you love and are likely to incorporate without feeling like you’re on a restricted diet.
Each day is about 1500–1600 calories. If you require more calories, add another serving of a whole grain, lean protein, fruit, vegetable, or heart-healthy fat to the meal. Or add another snack to the day. If you require less, take a look at what the lower-in-calorie balanced meals and snacks look like.
Just another manic Monday
Breakfast: 6 ounces fat-free Greek yogurt, 1 cup blueberries, 1 cup halved strawberries, 2 tablespoons ground flaxseed (300 calories)
Lunch: Deli-Style Tuna Salad Sandwich, 16 baby carrots (350 calories)
Snack: 1 ounce pistachio nuts (160 calories)
Dinner: 2 ounces whole-wheat pasta, 3 ounces chicken, 1 cup broccoli, 1 tablespoon olive oil, 4 tablespoons grated parmesan cheese (500 calories)
Dessert: 1/2 cup vanilla ice cream (200 calories)
Deli-Style Tuna Salad Sandwich
Prep time: 15 minutes
Yield: 2 servings
1/2 teaspoon freshly ground pepper
1/2 small red onion, chopped finely
1 celery stalk, chopped finely
Pinch of dill
2 tablespoons minced fresh parsley
6-ounce pouch of chunk light tuna fish
2 tablespoons low-fat mayonnaise
2 whole wheat pita pockets
Combine all ingredients except the pita and spoon evenly into pita pockets.
Per serving: Calories 310; Fat 7.2g; Saturated Fat 0.8g; Cholesterol 49mg; Sodium 375mg; Carbohydrates 36g; Dietary Fiber 6.2g; Protein 28g.
Breakfast: 2 scrambled omega-3-fortified eggs, 2 slices whole-grain toast, 1 cup skim milk (400 calories)
Lunch: Veggie Mexican salad with 2 cups leafy greens, 1/2 cup sliced tomato, 1/2 cup black beans, 1 ounce part-skim cheese, 1 ounce avocado, 1/2 cup sweet corn, 1 tablespoon olive oil (470 calories)
Snack: 2 large graham crackers with 1 tablespoon nut butter (250 calories)
Dinner: 4 ounces grilled wild salmon with cayenne pepper rub, small baked sweet potato, 12 spears grilled asparagus (300 calories)
Dessert: 3 cups air-popped popcorn (100 calories)
Late start Wednesday
Breakfast: Energizing Citrus Ginger Smoothie (300 calories)
Lunch: Chicken and mixed vegetable (red pepper, mushroom, carrots) stir-fry (1-1/2 cups) with 1 cup brown rice, side greens salad with 1 tablespoon vinaigrette (500 calories)
Snack: Orange, 1 ounce dark chocolate (180 calories)
Dinner: Sirloin Tacos with Guacamole (620 calories)
Energizing Citrus Ginger Smoothie
Prep time: 5 minutes
Yield: 5 servings
1-1/2 cups low-fat plain Greek yogurt
1 inch fresh ginger, peeled
1/2 cup fresh orange chunks
1/2 cup fresh pineapple chunks
1/2 cup orange juice
1/2 cup ice
Place ingredients into blender and blend until smooth.
Per serving: Calories 300; Fat 5g; Saturated Fat 3g; Cholesterol 10mg; Sodium 70mg; Carbohydrate 45g; Dietary Fiber 4g; Protein 20g per 16 ounce smoothie.
Sirloin Tacos with Guacamole
Prep time: 20 minutes
Cook time: 15 minutes
Yield: 5 servings
1/4 cup fresh lime juice (about 2 limes)
2 tablespoons olive oil
1/2 tablespoon chili powder
1/2 tablespoon black pepper
1 pounds lean sirloin steak
10 whole wheat tortillas taco-size
1-1/2 ripe avocados
1/2 small red onion, diced
1/4 cup diced tomatoes
1/2cup diced green or red pepper
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
Mix 1/2 cup lime juice, olive oil, chili powder, and black pepper in a bowl. Baste sirloin with mixture and place on skillet.
Cook sirloin on high for about 5 minutes on each side. Cut into 1 inch strips.
Scoop avocado and all ingredients for guacamole and pico de gallo mix into bowl. Mash with a fork until well combined.
Grill tortillas to warm up for 30 seconds on each side.
Evenly spread sirloin and guacamole mix among the tortillas.
Per serving (2 soft tacos): Calories 620; Fat 25g; Saturated Fat 4g; Cholesterol 81mg; Sodium 400mg; Carbohydrates 60g; Dietary Fiber 13g; Protein 39g
Trying Vegan Thursday
Breakfast: Whole-wheat English muffin, 2 tablespoons peanut butter, 1/2 banana sliced, 1 cup soy milk (450 calories)
Lunch: Make your own salad: 2 cups romaine lettuce, 5 ounces pomegranate seeds, 1 cup diced firm tofu, 1/4 cup chickpeas, 1 radish chopped, 1/2 cup sliced fennel, 2 tablespoons Italian vinaigrette. 1 cup melon (500 calories)
Snack: Fruit and nut bar (200 calories)
Dinner: Veggie burger on whole-grain bun, 1 cup cooked spaghetti squash strands, 1/2 cup roasted pumpkin seeds (420 calories)
Stay Fit Friday
Breakfast: 1 cup steel-cut oats, 1/4 cup chopped nuts (375 calories)
Lunch: Waldorf wrap: Multigrain wrap with 3 ounces diced cooked chicken, lettuce, 1/2 cup diced apples, 7 walnut halves, 1 tablespoon mustard, balsamic vinegar (450 calories)
Snack: 2 medium oatmeal raisin cookies, 1 glass skim milk (250 calories)
Dinner: 3 ounce grilled shrimp mixed with 1/2 cup cooked whole grain (like quinoa), 1 tablespoon olive oil, 1 cup Brussels sprouts (375 calories)
Dessert: 1 cup banana ice cream (only ingredient is blended frozen banana) (150 calories)
A more snacky Saturday
Breakfast: 3/4 cup whole-wheat cereal, 1 cup low-fat milk, 1 cup sectioned grapefruit (3-inch diameter) (300 calories)
Snack: 1-1/2 cup lentil soup with 1/2 cup spinach (235 calories)
Snack: 1/2 turkey sandwich: 3 ounces roast turkey, 1 slice whole-wheat bread. 1 peach (250 calories)
Snack: Frozen Yogurt Covered Blueberry Bites (120 calories)
Dinner: 2 slices pizza with whole-wheat crust (each 1/8 of a 14 inch pie), 1 cup braised kale (600 calories)
Frozen Yogurt Covered Blueberry Bites
Prep time: 5 minutes
Freeze time: 30 minutes–1 hour
Yield: 2 servings
1/2 pint fresh blueberries
6-ounce container nonfat vanilla Greek-style yogurt
Line a baking sheet with wax paper.
Using a toothpick, pick up one blueberry at a time and dip into yogurt until covered.
Place on sheet and freeze bites for 30 minutes to an hour.
Per serving: Calories 121; Fat 0.5g; Sodium 39mg; Carbohydrates 21.5g; Dietary Fiber 2.5g; Protein 9g.
Late breakfast: 2 whole-wheat pancakes (6-inch diameter), 1 medium fresh peach, sliced, 1/2 cup low-fat cottage cheese (450 calories)
Lunch: Spinach salad (2 cups) with 1 hard-cooked egg, 1/4 cup dried cranberries, 1 tablespoons pine nuts, vinegar and olive oil (1 tablespoons) and 6 ounces low-fat Greek yogurt mixed with 1 tablespoons dark chocolate chips and cinnamon (500 calories)
Snack: 4 tablespoons hummus, 1 cup sliced jicama or any crunchy vegetable (150 calories)
Dinner: Japanese take-out: 1 cup edamame, 1 cup tofu miso soup, 2 rolls tuna and cucumber sushi with brown rice (500 calories)