Well for starters, it wasn’t just one meal…if you clicked on this thinking you were going to get some sort of crazy recipe for different variations of cabbage soup I hope that you are pleasantly surprised to find out that this is not that.
Our client actually ate a lot of different meals. It wasn’t that she ate the same type of meals over and over like the infamous Jennifer Aniston Friends salad. Instead, it was her making an intentional effort to consistently make the majority of her meals be a balance of protein, healthy fat, and fiber a.k.a PHFF. Eating in this balanced way does wonders for your metabolism – your metabolism thrives off this balance of nutrients!
Protein: 20-30 grams at each meal
Healthy Fat: 10-30 grams at each meal
Fiber: 5 -15 grams at each meal
By using these guidelines, our client was able to create a plan that worked with her life – meaning she wasn’t in the kitchen 24/7 making elaborate meals, and she was still able to dine out on the weekends and still indulge in spontaneous meals.
In Metabolism Makeover, we encourage you to take your typical meals and make them more PHFF (check out this post for more on PHFF). Following a specific meal plan is not necessary. However, we know that having a resource to refer to can be super. This is why we offer a ton of recipes to help you get started so that you can visually see what a balanced meal looks like.
Here are a few PHFF favorites to help get you started…
Ingredients:
Directions:
1. Heat skillet over medium-high heat. Add turkey sausage and cook 7-10 until cooked through. Set aside.
2. Add diced bell pepper to the pan and cook 4-6 minutes, stirring occasionally.
3. Meanwhile, crack the eggs into a bowl and whisk well with cottage cheese. Season with salt and pepper.
4. Add the eggs to the pan with peppers and stir continuously. Keep pushing the eggs around the skillet until fluffy and cooked to your desired consistency. Add turkey sausage back to the pan with cheese and combine everything.
5. Remove from heat and top with avocado and hot sauce.
Ingredients:
Directions:
1. Place the eggs in a saucepan and cover with water. Bring to a boil over high heat, then turn off the heat but keep the saucepan on the hot burner. Cover and let sit for 10-12 minutes. Transfer the eggs to a bowl of cold water and let the eggs sit until cool enough to handle. Peel and slice. OR buy already hard-boiled eggs.
2. Meanwhile, cook the bacon in a large pan over medium heat for about five minutes per side or until the bacon is cooked through and crispy. Transfer to a paper towel-lined plate to let the bacon cool slightly then chop into small pieces.
3. To a jar add the oil, lemon juice, and mustard. Shake to combine.
4. To serve, divide the romaine between plates and top with the chicken, egg, bacon, cucumber, and green onion. Drizzle the dressing on top. Enjoy!
Ingredients:
Directions:
1. Cook the pasta according to the package directions. Reserve 1/4 c of the pasta water and drain.
2. Add butter to the pan with shrimp over medium heat. Cook until shrimp is cooked through. Add spinach and stir until wilted (about 1 minute). Remove from heat.
3. In the same pan, add Greek yogurt and cheese and stir until the cheeses melt. Add artichokes, garlic, and cooked spinach and mix until everything is heated through.
4. Stir in pasta and reserved pasta water.
5. Add the sauce, cooked pasta, spinach, and artichokes to a pan over medium heat. Toss to coat the noodles in the sauce and continue to cook for another minute or until the noodles have warmed through.
If you want more metabolism-boosting recipes you can check out our full seasonal recipe collections HERE.
Or, you can sign up for our next round of Metabolism Makeover HERE and become a PHFF pro!
Your MM Coach,
Brianna
Every week, Megan pops into your inbox with whatever's on her mind. Think of it like a voice memo from your bestie except that it's an email and jam-packed with useful information. This isn't a regular newsletter. This is a cool newsletter.