Her Mix and Match Meal Plan ~1400-1550 calories Directions: The following activity/eating plan is divided into 6 sections: Morning, Mid-morning, Mid-Day, Mid-Afternoon, Evening, and After-Dinner. For each section, there are metabolic triggers listed (with checkboxes) and your meals/snack options. The triggers are color-coded to help you work through each phase – form weekly habits, don’t jump ahead! For each meal:  Complete the appropriate triggers: current week and all previous weekly triggers  Choose 1 meal option.  Add a protein add-on.  Add a healthy fat add-on.  All dairy should be rBGH-free and rBST-free. See page 13 to find out why and where to find it.  Use your Meal Plan Recipe Collection, which begins on page 14, with your dinner options as needed.  If you have a pre-existing Food intolerance, Allergy, or any Medical Condition, see below. Metabolic Triggers Color-Code: Phase 1: Fish Oil, Ice-water, Vitamin D, High Polyphenol Chocolate, Rule of 45 Phase 2: Sugar-free Gum, Extra Virgin Coconut/Olive Oil, Vitamin C, Pre-Load Phase 3: Fruits & Vegetables, Fiber, Eggs, Black Tea Phase 4: Calcium, Peanuts, Breakfast, Red Chili Pepper Phase 5: Whey Protein, Green Tea, Consistent Small Meals, Wake up in Control Quick Guide to Portions: Here are some visuals to help you with portions:         

3 ounces of meat, fish, poultry = the palm of your hand or a deck of cards 1 ½ ounces cheese = 6 dice 1 ounce nuts = a handful ; 2 tbsp nuts = 1 ping-pong ball One serving bread = 1 slice or ½ English muffin or small Lender's-type bagel 1/2 cup potatoes, hot cereal, cooked vegetables, chopped, canned or cooked fruit = a tennis ball One serving fresh fruit = a tennis ball or 1 cup berries/melon = 1 fist 1 cup cooked vegetables or fruit = the size of your fist 1 cup raw leafy vegetables = the size of your fist 1 teaspoon oil or butter = the size of the tip of your thumb (3 tsp = 1 tbsp)

Medical Disclaimer: Metabolism Makeover is not a medical organization and our staff cannot give you medical advice or diagnosis. Nothing contained in this document should be construed as such advice or diagnosis. The information and reports generated by us should not be interpreted as a substitute for physician consultation, evaluation, or treatment. You are urged and advised to seek the advice of a physician before beginning any weight loss effort or regimen. This Site is intended for use only by healthy adult individuals. This document is not intended for use by minors, pregnant women, or individuals with any type of health condition. Such individuals are specifically warned to seek professional medical advice prior to initiating any form of weight loss effort or regimen. Optional Meal Plan Adjustments:  If you are vegan or vegetarian, have food allergies, food sensitivities, or have any food restrictions, please see “Meal Plan Changes & Adjustments” on page 12.  To increase or decrease your calorie level based on1changing activity levels or weight changes, see “Meal Plan Changes & Adjustments” on page 12.

Morning: Wake up and enjoy a new day! Morning Triggers:  Stay calm and relaxed in the morning! Use stress-busting techniques.  PRELOAD: 16 oz. Ice-cold water, black tea, or green tea + fiber supplement ~10 minutes before breakfast  Fish oil capsules, ~300-700 mg DHA/EPA (need 1000 mg total per day if also eat 12 oz. fatty fish per week – if no fatty fish, need 2000 mg total per day)  1 vitamin D capsule (1000 IU)  500 mg calcium (can be combination with vitamin D – verify amounts for total daily intake of ~1000 IU vit D and 1000 mg calcium)  500 mg vitamin C supplement (if drinking green tea, take vitamin C with drink) Choose eggs as meal or protein add-on at least 4 days per week. Add 1 Tbsp red chili peppers to your meal. After breakfast, brush your teeth and/or chew mint gum. Drink 24 oz. ice-cold water or tea by noon (including preload) Good Breakfasts to Start the day! (~310-350 calories) Choose a Meal Option At Bottom of Page. Protein Add-on (calories accounted in total)  ¼ cup fat-free cottage cheese (6 gm protein)  2 cooked egg whites (7 gm protein)  1 whole egg (7 gm protein)  4 oz. skim milk (4 gm protein)  4 oz. fat-free plain yogurt (4 gm protein)

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½ oz. part-skim or 2% cheese (4 gm protein) 1 oz. lean meat (chicken, turkey, tuna, etc) (7 gm protein) ½ scoop whey protein powder (9 gm protein) 1 Tbsp peanuts (2 gm protein)

Fat Add-on (thermogenic…50% calories accounted – Alternate weeks)  1 Tbsp extra virgin coconut oil  1 Tbsp extra virgin olive oil Drink: Calorie free – ice-cold water, unsweetened tea or coffee Meal Options: 1) 2 eggs, scrambled and 1 cup veggies, 1 slice whole-wheat toast (~230 calories, 25 gm carbs, 5 gm fiber, 16 gm protein) 2) 1/3 cup old-fashioned, uncooked oatmeal w/ 2 oz. skim, 1%, or 2% milk + 2 Tbsp ground flaxseeds +1 piece of fruit OR 1 cup berries or melon OR ½ banana (~250 calories, 42 gm carbs, 11 gm fiber, 10 gm protein) 3) Smoothie with 4 oz fat-free yogurt, ½ cup fat-free cottage cheese, 1/4 cup skim, 1% or 2% milk, 1 cup frozen berries, 2 Tbsp ground flaxseeds, ice (water as needed for thinning) (~250 kcal, 48 gm CHO, 5 gm fiber, 21 gm protein) 4) 2 fried eggs, 1 slice whole wheat toast (look for at least 3 grams of fiber per slice bread), (can use healthy fat add-on on bread) + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (~250 calories, 35 gm carbs, 6 gm fiber, 17 gm protein) Bread Examples: Orowheat, Good Earth w/ Extra Calcium and Fiber, Sara Lee Heart Healthy Plus, Rudy’s Organic, Nature’s Cupboard Whole Wheat (Any with