Here are all the at-a-glance and blank meal maps for the Metabolism Revolution plan, the Metabolism Revolution Food List, the Fast Metabolism 4 Life Meal Maps with exercise recommendations, and the FMD 4 Life Master Food List, for your easy reference.
Meal Map A (Metabolic Intervention Score 10 or greater)
Week One—Part 1
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map A
Week One—Part 2
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map A (Metabolic Intervention Score 10 or greater)
Week Two—Part 1
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map A
Week Two—Part 2
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map B (Metabolic Intervention Score 7 to 9)
Week One—Part 1
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map B
Week One—Part 2
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map B (Metabolic Intervention Score 7 to 9)
Week Two—Part 1
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map B
Week Two—Part 2
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map C (Metabolic Intervention Score 6 or less)
Week One—Part 1
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map C
Week One—Part 2
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map C (Metabolic Intervention Score 6 or less)
Week Two—Part 1
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
Meal Map C
Week Two—Part 2
KEY: P = Protein V = Veggie F = Fruit CC = Complex Carb G = Grain-Based Carb HF = Healthy Fat and Oils
METABOLISM REVOLUTION EXERCISE AT A GLANCE
Meal Map A Recommended Exercise
- Cardio: 3 or 4 times per week, to raise your heart rate to between 120 and 140 beats per minute for 20 to 35 minutes for each session.
- Weights: No weight lifting during the 14-day program.
- Metabolic Intervention Exercises: Minimum of 1 time per week.
Meal Map B Recommended Exercise
- Cardio: 2 or 3 times per week, to raise your heart rate to between 120 and 140 beats per minute for 20 to 35 minutes for each session.
- Weights: 1 time per week, focusing on 3 major muscle groups for each session.
- Metabolic Intervention Exercises: Minimum of 1 time per week.
Meal Map C Recommended Exercise
- Cardio: 2 or 3 times per week, to raise your heart rate to between 120 and 140 beats per minute for 20 to 35 minutes for each session.
- Weights: 2 times per week, focusing on 3 major muscle groups for each session.
- Metabolic Intervention Exercises: Minimum of 2 times per week.
METABOLISM REVOLUTION FOOD LIST
FREE FOODS
These can be incorporated into any meal at any time in unlimited quantities.
100% monk fruit/lo han
100% pure stevia
Birch xylitol
Celery
Dried or fresh herbs and spices
Egg whites
Garlic
Ginger
Horseradish
Lemons
Limes
Mustard, pure (no additives)
Onions
Pepper: Black, red pepper flakes
Raw cacao powder
Sea salt
Vinegar, pure (no additives)
FRUITS: 1 CUP = 1 PORTION
These can be fresh or frozen, and served in combination.
Apples
Berries, all
Cherries
Grapefruit
Mangoes
Melons, all
Nectarines
Oranges
Peaches
Pears
Pineapple
Plums
VEGETABLES: 2 CUPS RAW / 1 CUP COOKED = 1 PORTION
These can be fresh or frozen; served raw or cooked; and served in combination.
Asparagus
Beets, all
Broccoli/Broccolini
Cabbage
Carrots
Cauliflower
Cucumbers
Green beans, yellow beans, wax beans
Mixed leafy greens and lettuces
Mushrooms, all
Onions, all
Peppers, all
Radishes
Squashes, all
NON-GRAIN-BASED COMPLEX CARBS: ½ CUP COOKED = 1 PORTION
Beans/legumes (except peanuts, green peas, or soy)
Quinoa
Sweet potato/yams
Wild rice
GRAINS: ½ CUP COOKED = 1 PORTION
Brown rice
Buckwheat
Kamut
Oats
Spelt
PROTEINS: 4 OUNCES RAW OR 2 EGGS = 1 PORTION
Organic, free-range, and antibiotic-free is preferred. Select nitrite-free, with no additives, sugars, or preservatives.
Beef
Buffalo
Chicken
Eggs, whole
Fish, wild-caught
Lamb
Pork
Shrimp
Turkey
Wild game
VEGETARIAN PROTEINS
Edamame, ¾ cup (shelled)
Legumes, ¾ cup cooked (such as lentils, black beans, white beans, refried beans, etc.—no peanuts)
Mushrooms, any type, 3 cups (raw)
Tempeh, 4 ounces raw (the only soy product allowed)
HEALTHY FAT
These can be served in combination.
Avocado, ¼ avocado
Hummus, ¼ cup
Nut and seed butters, from raw nuts and seeds only, 2 tablespoons
Nuts and seeds, raw only, ¼ cup
Oils: avocado, coconut, grapeseed, olive, safflower, sunflower, walnut oil, 2 tablespoons
Olives, 8 to 10
Raw coconut meat, ¼ cup
Safflower oil mayonnaise, 2 tablespoons
FAST METABOLISM 4 LIFE HEALTHY NUTRITION AND EXERCISE PLAN TEMPLATE
FMD LIFE MASTER FOOD LIST
VEGETABLES:
1 serving = minimum 2 cups raw
Artichokes
Asparagus
Bamboo shoots
Beans, all types (green, yellow, wax, and legumes), except soy
Beets, all types
Broccoli, all types
Brussels sprouts
Cabbage, all types
Cactus
Carrots
Cauliflower
Celery, all types
Cucumbers, all types
Cultured/fermented veggies, all types
Eggplant
Fennel
Fiddleheads (coiled fern leaves)
Grape leaves
Hearts of palm
Jerusalem artichoke
Jicama
Kale
Kohlrabi
Leafy greens, all types (lettuces, spinach, kale, etc.)
Leeks
Mushrooms
Okra
Onions, all types
Parsnips
Peppers, all types
Radishes, all types
Rhubarb
Rutabaga
Sea vegetables/seaweeds, all types
Snow peas
Spinach
Spirulina
Sprouts, all types
Squash, all types
Sweet potatoes
Taro
Tomatillos
Tomatoes
Turnips, all types
Wheatgrass
Yucca
FRUITS (FRESH OR FROZEN):
1 serving = 1 to 1 ½ cups or pieces
Apples, all types
Apricots
Berries, all types
Cherimoya
Cherries
Dragon fruit
Figs, fresh only
Grapefruit
Guavas
Jackfruit
Kiwi
Kumquats
Lemons
Limes
Loquats
Lychees
Mangoes
Melons, all types
Nectarines
Oranges, all types
Papayas
Passion fruits
Peaches
Pears, all types
Persimmons
Pineapple
Plantains
Plums
Pluots
Pomegranates
Pomelo
Prickly pears
Quince
Star fruits
Tamarind
Ugli fruit
Watermelon
COMPLEX CARBS
1 serving = ¼ to 2/3 cup cooked, or 1 slice or piece
Amaranth
Barley, all types
Buckwheat
Einkorn
Farro
Flours made from all approved grains
Freekah
Kamut
Milks made from all approved grains (like oat milk)
Millet
Oats (old-fashioned, steel-cut)
Pasta made from all approved grains
Quinoa
Rice, all types except white
Rye
Sorghum
Spelt
Sprouted wheat
Tapioca
Teff
Wheat berries (sprouted)
ANIMAL PROTEIN
1 serving = 4 to 5 ounces, or 2 eggs
Beef
Buffalo
Chicken
Collagen
Cornish game hen
Crustaceans, all types
Cured lean meats, all types (nitrate-free)
Deli meats, all types (nitrate-free)
Eggs
Escargot
Fish, all types (wild-caught, raw, smoked, canned)
Frog legs
Gelatin
Jerky, all types (nitrate-free)
Lamb
Mollusks, all types
Organ meats, all types
Pork, all types
Rabbit
Turkey, all types
Wild game, all types
VEGETABLE PROTEIN
1 serving = ¼ to ½ cup cooked, protein powder according to package directions
Beans/legumes, all types except green peas, peanuts, and soy (although vegans who are at their ideal weight and not currently experiencing hormonal issues may choose to eat fermented soy only, on occasion—see more about soy here)
Lentils, all types
Vegetable protein powders (such as from pea, brown rice, etc.—not soy)
HEALTHY FATS
Avocado, ¼ to ½
Cacao butter, 1 to 2 tablespoons
Coconut, fresh or dried (unsweetened), ¼ to ½ cup
Hummus), ¼ to ½ cup
Mayonnaise (avocado, olive, safflower, sunflower), 1 to 2 tablespoons
Oils (avocado, coconut, grapeseed, olive, sesame, sunflower, safflower), 1 to 2 tablespoons
Olives, all types, 8 to 10
Raw nuts and seeds, all types (including raw nut butters, milks, cheeses, and yogurts), ¼ to ½ cup nuts or seeds; 1 to 2 tablespoons nut butters
HERBS, SPICES, CONDIMENTS, AND MISCELLANEOUS FOODS
Serving size is unlimited
Agar
Arrowroot powder
Baking powder
Baking soda
Bragg Liquid Aminos
Brewer’s yeast
Broth and stock, all types (homemade or no sugar)
Carob (unsweetened)
Chile paste
Coconut aminos
Coconut water
Coffee substitutes (Dandy Blend, Pero)
Cream of tartar
Herbs, all types
Extracts, natural, all types (alcohol-free)
Flavorings and infusions, natural, all types (alcohol-free)
Guar gum
Herbal teas (caffeine-free)
Hot sauce, all types (no sugar added)
Ketchup (no corn syrup or sugar added)
Liquid smoke
Maca powder
Mustard, all types
Nutritional yeast
Pepper
Pickles (no sugar added)
Raw cacao powder and nibs
Salsa
Sea salt
Spices, all types
Sweeteners, natural (birch-based xylitol, coconut sugar, pure maple syrup, molasses, 100% pure monk fruit/lo han, palm sugar, raw honey, 100% pure stevia)
Tamari
Vinegars, all types
Water chestnuts
Xanthan gum (non-corn based)
Zest/peels (citrus)