Sample meal choices for FIVE meals a day

These are just a few healthy meal ideas - that help add up to more Rapid Results! Use this as a guide, and then create your own healthy meal choices.

MEAL 1
(Choices for first meal of the day)

Asparagus Omelette

Egg, whole	2	Pepper	dash
Egg, white	2	Cheese, low-fat	2 tbsp
Asparagus spears	4	Butter	1 tsp

Directions: In a bowl, break two whole eggs then add only the white of the other two eggs. Grate cheese. Whisk eggs together, add cheese and pepper. Over medium-low heat, melt ½ tsp. of clarified butter and add egg mixture. Cook eggs, running a spatula around edge of eggs to let uncooked egg run under cooked egg. In pot bring enough water to boil to cover asparagus. Cook for five minutes. Once the eggs are mostly done, turn off heat. Place asparagus on top of egg and fold one side of egg over the other.

Salmon Patties

Salmon, water packed	1 can	Salt	dash
Egg, whole	1	Pepper	dash
Chives, chopped	1	Butter	1 tsp

Directions: In a bowl, mix salmon, egg, chives, salt and pepper together. Form into patties with your hands. In skillet, over medium-low heat, melt butter. Cook patties for 8-10 minutes each side.

Oats and Strawberries

Organic Oats, slow-cooking	½ cup	milk	¼ cup
MetaboWize Protein/Fiber Shake	1 scoop	Strawberries, fresh	¼ cup

Directions: Place your slow cooking oats in a glass bowl and add 1 cup boiling water. Cover with a lid and let sit for 15 minutes. Remove lid and add milk. Once the oats are warm (and not hot), add one scoop of MetaboWize Protein/Fiber Shake. Cut up strawberries and add to oats.

Cottage Cheese and Fruit

Cottage cheese	1 cup
Fruit (choose from recommended fruit list)	1-1 ½ cups

Directions: Cut fruit into bite size pieces. Mix all ingredients together.

Egg No Muffin

Egg, whole	2	Oven roasted turkey breast slices	2 slices
Salsa	2 tbsp	Grapefruit	½

Directions: Soft poach eggs in boiling water. Warm turkey breast over medium-low heat. Place turkey slices on your plate, add the poached eggs and cover with salsa. Grapefruit is to be eaten separately.

Berry Yogurt

Yogurt, plain	1 cup	Blueberries	½ cup
MetaboWize Protein/Fiber Shake	½ serving	Raspberries	½ cup

Directions: Mix berries with yogurt and protein.

MEAL 2
(Choices for second meal of the day)

Some of the following recipes call for a blender, but if you do not have access to one, these shakes can be made ahead of time and kept in the fridge. Very important note: MetaboWize Protein/Fiber Shake and flaxseed/egg yolks must not be added until time of consumption. If this is not an option, all Meal 4 recipes (which do not require a blender) can be interchanged for Meal 2 recipes.

*All shaker cup recipes require that you fill a shaker cup with 8 oz of water. However, because of individual preferences, you may add more or less water depending on desired thickness.

Hawaiian Holiday

MetaboWize Protein/Fiber Shake	1 serving
Pineapple, tidbits or crushed	¼ cup
Coconut milk	2 tbsp

Directions: In blender, mix pineapple and coconut milk with a small amount of water, add MetaboWize Protein/Fiber Shake.

Shake A Berry

MetaboWize Protein/Fiber Shake	1 serving
Berry blend	¼ cup
Flaxseed oil	1 tbsp

Directions: Place berry blend and water in blender. Add flaxseed oil and MetaboWize Protein/Fiber Shake. Blend for additional 10 seconds on low.

Rhu-berry Shake

MetaboWize Protein/Fiber Shake	1 serving
Strawberries	¼ cup
Rhubarb	¼ cup
Flaxseeds, ground	1 tbsp

Directions: Place strawberries and rhubarb in blender with water. Blend well. Add MetaboWize Protein/Fiber Shake and flaxseeds. Blend on low for additional 10 seconds.

Ras-Apple Delight

MetaboWize Protein/Fiber Shake	1 serving
Raspberries	¼ cup
Apple, small	½

Directions: Core and skin apple. In blender, combine raspberries, apple and water. Blend well. Add MetaboWize Protein/Fiber Shake and blend on low for an additional 10 seconds.

Peachy Keen

MetaboWize Protein/Fiber Shake	1 serving
Peach	½
Pear	½
Flaxseed oil	1 tbsp

Directions: In blender, mix peach and pear with water. Add MetaboWize Protein/Fiber Shake and flaxseeds. Blend for an additional 10 seconds on low.

Sweet n' Sour

MetaboWize Protein/Fiber Shake	1 serving
Blackberries	½ cup
Lemon, fresh squeezed	1 tbsp
Flaxseed oil	1 tsp

Directions: In blender, combine blackberries, lemon juice and water. Blend well. Add flaxseed oil and MetaboWize Protein/Fiber Shake. Blend for an additional 10 seconds on low.

Berry Orange

MetaboWize Protein/Fiber Shake	1 serving	Orange, medium	½
Strawberries	½ cup	Flaxseeds, ground	1 tbsp
Water	1 cup

Directions: Place strawberries, orange and water in blender. Blend well. Add protein and flaxseeds then blend an additional 10 seconds on low.

MEAL 3
(Choices for third meal of the day)

Chicken Bowl

Chicken breast, cooked	1 serving	Onion	¼ cup
Chicken stock	2 cups	Celery stalk	1
Mushroom, Portobello	1	Butter	1 tbsp

Directions: Slice mushrooms, celery and onion. Melt butter in a skillet over medium heat. Add onions, celery and mushrooms and cook for 5 minutes. Add chicken stock to mix and bring to a boil. Slice cooked chicken breast and add to mixture. Turn heat to low and let simmer for 15 minutes.

Spinach Salad

Spinach, raw	2 cups	Mozzarella cheese, grated	2 tbsp
Egg white, boiled	1	Avocado	½
Shrimp, medium	1 serving	Balsamic vinaigrette	1 tbsp
Olive oil	1 tbsp

Dressing: 1 tbsp. olive oil, 1 tbsp. balsamic vinaigrette. Mix together.

Directions: Boil egg and then set aside in fridge. Grate cheese and slice avocado. In bowl, add spinach, shrimp, cheese and avocado. Remove yolk from the egg (and discard) then chop the egg white and add to salad. Toss with dressing.

Wize-Chili

Tomato paste	¾ cup	Celery stalk, chopped	2
Tomato sauce	¼ cup	Onion, chopped	¼ cup
Garlic clove, fresh crushed	1	Carrot, chopped	1
Chili powder	to taste	Organic ground beef, turkey or chicken-extra lean	1 serving

Directions: Chop celery and onion. In pot, over low heat, place tomato paste, tomato sauce, crushed garlic, chili powder, celery and onion. In separate skillet, cook ground beef on medium-low heat until brown. Drain excess fat. Add beef to vegetable mixture and simmer for 10 minutes.

A Broc in the Park Soup and Salad

Broccoli pieces	¾ cup	Chicken broth	1 ½ cup
Lemon juice	½ tsp	Pepper	1 tsp
Almonds	10	Water	½ cup

Directions: Bring vegetable broth and water to a boil, add broccoli and cook for 8 minutes. Pour half of the mixture into a blender with almonds and blend on high for 10 seconds. Return mixture to soup and add lemon juice and pepper.

A Broc in the Park Soup and Salad

Bread, 16-grain	1	Celery stalk	½
Chicken breast, cooked, chopped		Mayonnaise (recipe below)	½ tbsp

Directions: Cook chicken. Chop chicken and celery, mix with mayonnaise. Top bread with mixture.

Bun-less Burger

Buffalo patty	1 serving	Onion	1 slice
Lettuce, mixed greens	1 cup	Mustard	1 tsp
Cheese (not processed)	¼ cup	Tomato	2 slices

Directions: In (lightly oiled) skillet, over medium-low heat, cook buffalo patty. Shred cheese. On bed of lettuce, layer buffalo burger, mustard, onion, tomato and shredded cheese.

Wrap it Up!

Large lettuce leaf-butter or romaine works best	1	Protein source-turkey or chicken breast, tuna, hard boiled egg	1 serving
Avocado	3 thin slices	Tomato	3 thin slices
Mustard	½ tsp	Mayonnaise (recipe below)	1 tsp

Directions: Using the piece of lettuce as your wrap, place your choice of protein, layer with avocado and tomato. Spread mustard and mayonnaise then roll the leaf tightly, folding in the sides to make a roll-up tight and compact. (You may wish to use toothpicks to hold it together).

A Fiesta

Lean cut of meat, sliced	1 serving	Salsa	¼ cup
Red Pepper, sliced	¼	Mango, cubed	¼ cup
Yellow Pepper , sliced	¼	Avocado, cubed	2 tbsp

Directions: Over medium heat, cook meat slices to your liking. Slice red and yellow pepper, heat over medium heat until cooked, but still firm. In bowl, mix salsa, mango and avocado. Mix meat and peppers together and enjoy with the salsa.

MEAL 4
(Choices for fourth meal of the day)

*All shaker cup recipes require that you fill the shaker cup with water to the allotted line.

A Brazilian Shaker

MetaboWize Protein/Fiber Shake	1 serving
Brazil Nuts	4

Directions: In a shaker cup, mix protein with water. Eat nuts separately.

A Chewy Good Time

MetaboWize Protein/Fiber Shake	1 serving
Cashews	5
Sunflower seeds	12

Directions: In a shaker cup mix MetaboWize Protein/Fiber Shake with water. Eat nuts and seeds separately.

Trail Mixer

MetaboWize Protein/Fiber Shake	1 serving
Almonds	5
Pumpkin seeds	10
Raisins (organic only)	10

Directions: In a shaker cup, mix MetaboWize Protein/Fiber Shake with water. Mix nuts and seeds together.

Cashin' In

MetaboWize Protein/Fiber Shake	1 serving
Almonds	5
Cashews	4

Directions: In a shaker cup, mix MetaboWize Protein/Fiber Shake with water. Eat almonds and cashews separately.

A Nutty Break

MetaboWize Protein/Fiber Shake	1 serving
Walnuts	5
Almonds	5

Directions: In a shaker cup, mix MetaboWize Protein/Fiber Shake with water. Eat walnuts and almonds separately.

Pistachio

MetaboWize Protein/Fiber Shake	1 serving
Pistachios	22

Directions: In a shaker cup, mix MetaboWize Protein/Fiber Shake with water. Eat pistachios separately.

One For The Birds

MetaboWize Protein/Fiber Shake	1 serving
Sunflower	12
Pumpkin seeds	10

Directions: In a shaker cup, mix MetaboWize Protein/Fiber Shake with water. Eat sunflower and pumpkin seeds separately.

MEAL 5
(Choices for last meal of the day)
All meals contain protein source and salad choice-these can be interchanged.

A Pesty Fish

Tuna	1 serving	Olive oil	1tbsp
Walnuts, ground	1tbsp	Rosemary	1 tsp
Thyme	1 tsp	Basil	1 tsp
Lemon juice	1 tsp

Directions: Mix olive oil, walnuts, rosemary, thyme and basil. Over medium heat, add sauce and lemon juice to skillet with tuna steak. Reduce heat to low, cover and cook five to ten minutes. Fish should flake easily with a fork when done.

Salad: 5 Slices of tomatoes, one small bocconcini mozzarella ball sliced, 1tsp. olive oil, ¼ tsp. basil.

Directions: layer tomatoes and mozzarella slices, drizzle with olive oil and sprinkle with basil.

Ka-bob-in

Steak, tenderloin	1 serving	zucchini, sliced	6
Mushrooms	4	Cherry Tomatoes	6
Olive oil	1 tbsp	Thyme, crushed	¼ tsp
Lemon juice	1 tsp	Garlic, clove crushed	1

Directions: In bowl mix Olive oil, lemon juice, garlic and thyme. Cut steak into cubes and place in marinade. Marinate for15 minutes to 12 hours. In boiling water, cook zucchini for two minutes, add mushrooms and cook for an additional minute. Drain meat and vegetables and place on skewers-alternating the steak with zucchini, mushrooms and tomatoes. Broil for 6 to 8 minutes, turning and brushing with marinade every few minutes.

Salad: ¼ cup chopped cucumbers, 1/8 cup chopped onions, ¼ cup peppers (red, yellow or orange), 1 tbsp. feta cheese, 1 tbsp. olive oil, ¼ tsp. oregano.

Directions: Mix all vegetables and feta cheese together with olive oil. Sprinkle oregano on top.

The Wild One

Salmon, wild	1 serving	Mushrooms, Portobello, sliced	1
Asparagus spears	2	Garlic clove, crushed	1
Butter	1 ½ tbsp	Lemon, fresh	¼

Directions: In a skillet, bring water (enough water to cover salmon) to boil. Add asparagus to boiling water for five minutes. Remove from water. Bring water back to a boil and add salmon. Cover and simmer for 8 to 12 minutes or until fish flakes with fork. In separate skillet over medium heat, melt butter and add crushed garlic and sliced mushrooms. Cut asparagus into one inch pieces and add to mushrooms. When salmon is cooked, place on plate and pour mushroom/asparagus mixture over salmon.

A Very Veggie Stir-fry

Chicken or Beef	1 serving	Celery	2
Soy sauce, low sodium	1 tbsp	Water chestnuts	5
Orange juice	1 ½ tsp	Broccoli	½ cup
Peppers (red or green)	¼	Mushrooms, Portobello	2
Egg, whole	1

Directions: Cut all vegetables into bite-size pieces. Slice chicken or beef into strips. In a lightly oiled skillet, over medium heat, add your chicken or beef. Cook for two minutes and then add vegetables. In a separate bowl, mix soy sauce and orange juice. Once cooked, move vegetables and meat to one side of the skillet and break the egg on the clear side. Let egg cook for 15-30 seconds, add meat and vegetables and mix together. Add soy sauce/orange juice mixture and continue stirring.

Chicken Caesar

Chicken breast	1 serving	Mustard, Dijon	1 tsp
Honey	½ tsp	Mustard, coarse ground	½ tsp

Directions: Preheat oven to 350 degrees. Mix mustards and honey, spread on both sides of the chicken. Place chicken in greased (ghee, olive oil or butter) pan and bake uncovered for 25 to 35 minutes.

Salad: 1 cup romaine lettuce, 2 tbsp. olive oil, 1 garlic clove crushed, 2 tbsp. lemon juice, 1 egg and 1 tbsp. parmesan cheese.

Directions: Mix all ingredients with the exception of lettuce in a bowl. This makes enough dressing for four salads. Please use only a ¼ of this dressing per cup of lettuce. Toss dressing with lettuce and sprinkle with parmesan cheese.

The Ragin Cajun

Cod steak	1 serving	Oregano	¼ tsp
Cayenne pepper	to taste	paprika	¼ tsp
Black pepper	to taste	thyme	¼ tsp
Olive oil	½ tbsp

Directions: Preheat oven to 400 degrees. In a small bowl, combine all dry ingredients. Rub over one side of cod steak. In oven-proof skillet, heat oil over medium heat. Cook cod-spice side down-until browned, approximately 2 minutes. Carefully turn fish over and bake in oven approximately five minutes.

Salad: 1 tsp. lemon juice, 1 tsp. balsamic vinaigrette, ¼ tsp. Dijon style mustard, pinch of basil and pepper, 1 cup butter lettuce, 1 cup mushrooms, 4 cherry tomatoes halved.

Directions: In bowl mix all ingredients except lettuce, mushrooms and tomato. Once mixed, cover mushrooms with dressing and chill for 4 to 24 hours. To serve, combine lettuce, tomatoes and top with mushroom mixture.

The Italian Chicken

Chicken breast	1 serving	Olive oil	1 tbsp
Lemon juice	1 tbsp	Parsley, chopped	1 tbsp
Rosemary chopped	¼ tsp	Thyme, chopped	¼ tsp
Pepper	to taste	Garlic clove, crushed	1

Directions: Mix all the ingredients together and let stand for one hour. Then cover chicken and bake for 25 to 35 minutes uncovered at 350 degrees.

Salad: 1 ½ cups of mixed greens, 1tsp. olive oil, 1tbsp. balsamic vinaigrette.

Directions: Mix olive oil and balsamic vinaigrette together and toss with mixed greens.

Healthy Mayonnaise recipe:
3 egg yolks
2 tbsp. Dijon mustard
½ tsp. lemon juice
2 cups olive oil

In a bowl, lightly whisk yolks, mustard, and lemon juice together. Slowly drizzle oil into the egg yolk mixture in a light, but steady stream, all the while continuing to whisk.

Note: If the oil is added too quickly, the mayonnaise will not thicken properly. TAKE YOUR TIME. You can make this recipe in a blender or food processor but you MUST add the oil slowly.