My Concise Meal Plan for
Improving Metabolic Health

Breakfast

• Option 1: Greek yogurt (unsweetened) with berries, chia seeds, and a drizzle of honey.
• Option 2: Veggie omelet (spinach, tomatoes) with a slice of whole-grain toast.
• Beverage: Green tea or black coffee (no sugar).

Mid-Morning Snack IF NEEDED

• Option 1: A handful of almonds or walnuts.
• Option 2: a high protein bar, (apply the 10% rule for the bar).

Lunch

• Option 1: Grilled chicken or salmon salad with mixed greens, avocado, olive oil,.
• Option 2: Quinoa bowl with roasted veggies, chickpeas, and tahini dressing.
• Beverage: Water or herbal tea.

Afternoon Snack IF NEEDED

• Option 1: 3-4 Carrot sticks with hummus.
• Option 2: A boiled egg and a few cucumber slices.

Dinner

• Option 1: Baked cod or turkey breast with steamed broccoli and sweet potato.
• Option 2: Stir-fried tofu or shrimp with zucchini noodles and a light soy-ginger sauce.
• Beverage: Water or herbal tea.

Evening Snack IF REALLY NEEDED

• Option 1: A small piece of dark chocolate (70%+ cocoa).
• Option 2: A cup of chamomile tea with a few pumpkin seeds.

Key Tips to Reset Metabolism

1. Protein: Include lean protein (meat, chicken, fish, eggs, tofu) in every meal to maintain muscle mass (30-40 grams per meal)
2. Fiber: Focus on veggies, fruits, and whole grains to support digestion, gut microbiome and stabilize blood sugar.
3. Healthy Fats: Incorporate avocado, nuts, seeds, and olive oil for satiety and hormone balance. Not all fats are bad!!
4. Strength Training: Pair this meal plan with resistance exercises 2-3 times a week to boost metabolism and improve muscle mass
5. Sleep: Aim for 7-8 hours of quality sleep nightly to support metabolic health.