MealCards Final1
EAT LESS, EXERCISE LESS (3:2:1)
RECIPES
3= three meals per day 2= two of those meals are starch & fat free 1= one meal includes starch and/or fat
Any protein or meal replacement with 20-40g protein is acceptable. For best results use Craving Shake by Metabolic Effect.
+
MEAL 1
Protien + Veggie Based Meal
Shake *
VANILLA CRAVING MILKSHAKE:
+ Supplements
1 Packet Craving Shake 8-12oz liquid 1 cup ice (optional) Blend
Water
CHOCOLATE CRAVING MILKSHAKE:
+
MEAL 2
Protien + Veggie Based Meal
Shake *
1 Packet Craving Shake 1 Scoop Craving Cocoa 8-12oz liquid* 1 cup ice (optional). Blend
+ Supplements
Water
BERRY CRAVING SHAKE MILKSHAKE
+
MEAL 3
Protein + Veggie + Starch and/or Fat Meal
Salad
SNACK
Optional up to 3 per day
+ Real Food Meal
Water
Celery (or other fresh vegetable) or Craving Cocoa *
* Any shake can be substituted with a whole foods meal of protein & vegetables with little to no starch or fat. Whole foods are always preferable but not as convenient. Examples include (egg white scrambles, salads and soups without starch or heavy fat.)
www.metaboliceffect.com
1 Packet Craving Shake, 1 cup fresh or frozen berries 8-12oz liquid*, 1 cup ice (optional). Blend
CRAVING COCOA RECIPE: Add 1 scoop to your favorite low cal beverage then blend (cold liquid=chocolate milkshake; hot liquid= chocolate cocoa) or refrigerate (chocolate pudding).
MOCHA CRAVING SHAKE: 1 Packet Craving Shake 1 scoop craving cocoa 4-6 oz liquid 4-6oz coffee, 1 cup ice (optional). Blend
© 2016 Metabolic Effect. All Rights Reserved.
UNDERSTANDING WHAT YOU EAT AND HOW IT EFFECTS YOU. Line one depicts typical reactions
WHAT TO EAT
Line two depicts individual reactions
GREEN Eat unlimitted
High fat-storing potential
Low fat-storing potential
HEC in check
100
PROTEIN/VEG: Chicken, turkey, wild fowl, game meats, most fish, bison, lean cuts of pork, egg-whites and protein powders
NON-STARCHY HIGH FIBER VEGGIES: Kale, collards, brussel sprouts,broccoli, cabbage, cauliflower, spinach, lettuce, salad greens, tomato, jicama, asparagus, green beans, cucumber, celery, peppers, carrots, radish, zucchini, squashes, pumpkin
75
50
HIGH WATER, LOW SUGAR FRUITS: Berries, apples, pears, citrus fruits.
25
YELLOW
RED
Eat to Tolerance
Eat rarely if ever
FATTY MEATS: Lamb, fatty cuts of beef, fatty cuts of pork, fatty fish like salmon
DRY STARCHES: Pasta, bread, crackers, pretzels, chips, rice cakes, cereals, junk foods
VEGETABLE FATS Avocado, olives, olive oils, coconut oil, vegetable oils, nut & seeds, peanuts.
JUNK FOODS: Cookies, cakes, candy, sweets, soda etc.
LOW-FIBER HIGHER SUGAR FRUITS Banana, melons, cherries, pineapples, mango kiwi STARCHY LOW FIBER VEG Potatoes, corn, peas, sweet potatoes WET STARCHES: Potatoes, corn, peas, sweet potatoes, rice, quinoa, oats, cream of rice, beans & legumes DAIRY: Milk, yogurt, butter, cheese
HEC out of check
0
GREEN
YELLOW
RED WHOLE EGGS
FIND WHAT WORKS FOR YOU
*
There are no such thing as good foods and bad foods, there are simply foods that work for you and those that don’t. Foods that work will balance hunger, stabilize energy and reduce cravings. In other words, they keep your HEC in check. Green foods will work for most everyone. Yellow Foods will work for some and not others. Red foods will work for very few.
www.metaboliceffect.com
KEEP HEC IN CHECK A healthy low calorie meal is neither healthy or low calorie if, as a result, you end up eating worse things later. HEC= Hunger, Energy and Cravings. When HEC is stable your hormonal metabolism is balanced. Don’t be a dieter, become a metabolic detective always searching for foods that keep HEC in check.
© 2016 Metabolic Effect. All Rights Reserved.
RECIPES
3= three meals per day 2= two of those meals are starch & fat free 1= one meal includes starch and/or fat
Any protein or meal replacement with 20-40g protein is acceptable. For best results use Craving Shake by Metabolic Effect.
+
MEAL 1
Protien + Veggie Based Meal
Shake *
VANILLA CRAVING MILKSHAKE:
+ Supplements
1 Packet Craving Shake 8-12oz liquid 1 cup ice (optional) Blend
Water
CHOCOLATE CRAVING MILKSHAKE:
+
MEAL 2
Protien + Veggie Based Meal
Shake *
1 Packet Craving Shake 1 Scoop Craving Cocoa 8-12oz liquid* 1 cup ice (optional). Blend
+ Supplements
Water
BERRY CRAVING SHAKE MILKSHAKE
+
MEAL 3
Protein + Veggie + Starch and/or Fat Meal
Salad
SNACK
Optional up to 3 per day
+ Real Food Meal
Water
Celery (or other fresh vegetable) or Craving Cocoa *
* Any shake can be substituted with a whole foods meal of protein & vegetables with little to no starch or fat. Whole foods are always preferable but not as convenient. Examples include (egg white scrambles, salads and soups without starch or heavy fat.)
www.metaboliceffect.com
1 Packet Craving Shake, 1 cup fresh or frozen berries 8-12oz liquid*, 1 cup ice (optional). Blend
CRAVING COCOA RECIPE: Add 1 scoop to your favorite low cal beverage then blend (cold liquid=chocolate milkshake; hot liquid= chocolate cocoa) or refrigerate (chocolate pudding).
MOCHA CRAVING SHAKE: 1 Packet Craving Shake 1 scoop craving cocoa 4-6 oz liquid 4-6oz coffee, 1 cup ice (optional). Blend
© 2016 Metabolic Effect. All Rights Reserved.
UNDERSTANDING WHAT YOU EAT AND HOW IT EFFECTS YOU. Line one depicts typical reactions
WHAT TO EAT
Line two depicts individual reactions
GREEN Eat unlimitted
High fat-storing potential
Low fat-storing potential
HEC in check
100
PROTEIN/VEG: Chicken, turkey, wild fowl, game meats, most fish, bison, lean cuts of pork, egg-whites and protein powders
NON-STARCHY HIGH FIBER VEGGIES: Kale, collards, brussel sprouts,broccoli, cabbage, cauliflower, spinach, lettuce, salad greens, tomato, jicama, asparagus, green beans, cucumber, celery, peppers, carrots, radish, zucchini, squashes, pumpkin
75
50
HIGH WATER, LOW SUGAR FRUITS: Berries, apples, pears, citrus fruits.
25
YELLOW
RED
Eat to Tolerance
Eat rarely if ever
FATTY MEATS: Lamb, fatty cuts of beef, fatty cuts of pork, fatty fish like salmon
DRY STARCHES: Pasta, bread, crackers, pretzels, chips, rice cakes, cereals, junk foods
VEGETABLE FATS Avocado, olives, olive oils, coconut oil, vegetable oils, nut & seeds, peanuts.
JUNK FOODS: Cookies, cakes, candy, sweets, soda etc.
LOW-FIBER HIGHER SUGAR FRUITS Banana, melons, cherries, pineapples, mango kiwi STARCHY LOW FIBER VEG Potatoes, corn, peas, sweet potatoes WET STARCHES: Potatoes, corn, peas, sweet potatoes, rice, quinoa, oats, cream of rice, beans & legumes DAIRY: Milk, yogurt, butter, cheese
HEC out of check
0
GREEN
YELLOW
RED WHOLE EGGS
FIND WHAT WORKS FOR YOU
*
There are no such thing as good foods and bad foods, there are simply foods that work for you and those that don’t. Foods that work will balance hunger, stabilize energy and reduce cravings. In other words, they keep your HEC in check. Green foods will work for most everyone. Yellow Foods will work for some and not others. Red foods will work for very few.
www.metaboliceffect.com
KEEP HEC IN CHECK A healthy low calorie meal is neither healthy or low calorie if, as a result, you end up eating worse things later. HEC= Hunger, Energy and Cravings. When HEC is stable your hormonal metabolism is balanced. Don’t be a dieter, become a metabolic detective always searching for foods that keep HEC in check.
© 2016 Metabolic Effect. All Rights Reserved.
