The Everything Metabolism Diet Cookbook: Includes Vegetable-Packed Scrambled Eggs, Spicy Lentil Wraps, Lemon Spinach Artichoke Dip, Stuffed Filet Mignon, Ginger Mango Sorbet, and Hundreds More!

Letter to the Reader

Dear Reader,

Have you ever found yourself blaming your metabolism (I just can’t lose weight no matter what I do. My metabolism is too slow) or crediting someone else’s metabolism (She’s lucky she has a fast metabolism. She can eat whatever she wants and not gain weight) for the difference in ability or inability to lose weight? If so, you’re not alone. In fact, I was right there with you for a long time.

I had lumped myself into the category of people with a slow metabolism. I figured if I wanted to lose weight and keep it off, I would have to work much harder than most. Eventually, however, I realized that this wasn’t the case. I didn’t have to work harder. I just had to work smarter.

Your metabolism is not fixed; it’s dynamic, which means it’s constantly changing. This is an enormous benefit when it comes to weight loss—and health in general—because it means that the daily choices you make have a tremendous impact on how your metabolism is functioning.

Your body composition (how much fat versus muscle you have), your hormones, and your stress and activity levels all largely affect your metabolism—which puts the power in your hands. You have the ability to change your body composition, balance your hormones, reduce your stress, and increase your activity levels, all by making different daily choices.

Turning your metabolism into an efficient calorie-burning machine is not something that happens overnight, but the journey is well worth it. I hope you’ll join me.

I wish you all the best in health and in life.

Lindsay Boyers, CHNC

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The Everything® Metabolism Diet Cookbook

Lindsay Boyers, CHNC

Avon, Massachusetts

To Tiffany

I could never put into words how much you mean to me and how lucky I am to have you as a big sister. I love you, B.

Copyright © 2016 Simon and Schuster

All rights reserved.

This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews.

An Everything® Series Book.

Everything® and everything.com® are registered trademarks of F+W Media, Inc.

Published by

Adams Media, an imprint of Simon & Schuster, Inc.

57 Littlefield Street, Avon, MA 02322. U.S.A.

www.adamsmedia.com

ISBN 10: 1-4405-9228-4

ISBN 13: 978-1-4405-9228-7

eISBN 10: 1-4405-9229-2

eISBN 13: 978-1-4405-9229-4

The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

Always follow safety and commonsense cooking protocol while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.

Cover image © StockFood/Keller & Keller Photography; StockFood/Comet, Renée; StockFood/Meridith, Marla; StockFood/Ranek, Lars.

Contents

Letter to the Reader

Welcome to the Everything Series!

Title Page

Dedication

Copyright Page

Acknowledgments

Introduction

Chapter 1: Understanding Metabolism

What Is Metabolism?

The Major Hormones

How Did You Get Here?

Metabolism Diet Breakdown

Other Major Players

Chapter 2: MD Stage 1 Breakfast

Apple-Cinnamon Quinoa Porridge

Peach Pear Smoothie

Overnight Oats

Spirulina Power Smoothie

Blueberry French Toast

Mango Pineapple Smoothie

Chicken Apple Sausage with Scrambled Egg Whites

Blueberry-Lemon Quinoa Porridge

Metabolism-Boosting Smoothie

Breakfast Stuffed Sweet Potatoes

Amaranth Breakfast Porridge

Vegetable Frittata

Oatmeal Smoothie

Open-Faced Breakfast Sandwich

Cinnamon Pumpkin Smoothie

Turkey Fruit Salad

Strawberry Pineapple Smoothie

Quinoa Breakfast Bowl

Egg White Breakfast Burrito

Egg White Muffins

Chapter 3: MD Stage 1 Lunch

Open-Faced Turkey Sandwich

Taco Bowls

Massaged Kale and Apple Salad

Hearty Lentil Soup

Brown Rice Stir-Fry

Savory Bacon and Chive Oatmeal

Lemon Shrimp with Brown Rice Linguini

Sprouted Tuna Wrap

Three-Bean Chili

Mustard-Roasted Salmon

Sweet Potato and Black Bean Burrito

Lemon Chicken Breast

Sardine Salad

Turkey Meatloaf

Quinoa Summer Squash Salad

Sun-Dried Tomato, Kale, and Bean Salad

Salmon Salad Sandwich

Curried Red Lentil Soup

Chicken and Vegetable Soup

Chicken and Apple Salad

Chapter 4: MD Stage 1 Dinner

Shrimp Skewers with Mango Salsa

Pulled Pork with Sweet Potatoes

Slow Cooker Cilantro Lime Chicken

Seared Scallop Salad

Spaghetti and Meat Sauce

Chicken Taco Soup

Slow Cooker Adobo Chicken

Cilantro Lime Chickpea Salad

Sloppy Joes

Garlic Pork Roast

Pumpkin and Sweet Potato Chili

Grilled Flank Steak

Slow Cooker Lemon Garlic Chicken

Roasted Butternut Squash and Apple Soup

Fish Tacos with Pineapple Salsa

Pork Chops with Fresh Applesauce

Chicken Sausage with Brown Rice Pasta

Vegetable Rice Soup

Tomato Basil Chicken Linguini

Spicy Garlic Chicken

Chapter 5: MD Stage 1 Snacks and Sides

Smashed Sweet Potatoes

Roasted Beets

Quinoa Tabbouleh

Baked Grapefruit

Red Beans and Rice

Balsamic-Glazed Carrots

Creamed Spinach

Spicy Baked Tortilla Chips

Black Bean Dip

Simple Quinoa

Fruit Salad

Turnip Fries

Pumpkin Pie Apple Slices

Roast Beef and Pickle Wraps

Summer Squash Bake

Mashed Parsnips

Garlic Zucchini Noodles

Mexican Brown Rice

Sausage and Apple Stuffing

Quinoa Pilaf

Chapter 6: MD Stage 1 Dessert

Berry Salad with Cacao Nibs

Strawberry Mug Cake

Blueberry-Poached Apples

Ginger Mango Sorbet

Pineapple Coconut Popsicles

Pumpkin Pie Smoothie

Green Pops

Lemon Mug Cake

Baked Cinnamon Apples

Blueberry Ginger Smoothie

Lemon-Infused Strawberries

Spiced Orange Slices

Blackberry Lemon Sorbet

Mango Smoothie

Strawberry Kiwi Pops

Spiced Pear Sorbet

Chocolate Coffee Smoothie

Fruit Kebabs

Blueberry Lime Sorbet

Chocolate Mug Cake

Chapter 7: MD Stage 2 Breakfast

Egg White Scramble

Denver Omelet

Bacon and Egg Muffins

Chicken Sausage with Spinach and Zucchini

Spicy Scrambled Eggs

Turkey Bacon and Egg Wrap

Breakfast Sausage and Peppers

Eggs with Smoked Salmon

Nutty N’oatmeal

Frittata with Mixed Greens

Sausage Breakfast Muffins

Avocado Boats

Cinnamon Oatmeal

Packed Vegetable Omelet

Breakfast Stuffed Peppers

Breakfast Pizza

Grain-Free Granola

Cauliflower Hash

Smoked Salmon–Wrapped Asparagus with Poached Eggs

Breakfast Burrito

Chapter 8: MD Stage 2 Lunch

Baked Meatballs

Eggplant Pizza

Chicken and Egg Salad

Chicken Burgers

Cucumber, Tomato, and Tuna Salad

Lemon-Garlic Shrimp with Puréed Avocado

Shredded Chicken Greek Salad

Mini Crab Cakes with Spicy Aioli

Roast Beef and Turkey Lettuce Wraps

Tuna and Artichoke Salad

Salmon with Dill Sauce

Stuffed Peppers

Shrimp Salad Wraps

Salsa Chicken

Mediterranean Zoodles

Chicken and Bacon Casserole

Spicy Shrimp Salad

Salmon-Stuffed Zucchini Bites

BLT Sushi Rolls

Turkey and Hummus Lettuce Wraps

Buffalo Chicken Lettuce Wraps

Tuna-Stuffed Eggs

Spicy Chickpea Salad

Chicken Caesar Lettuce Wraps

Niçoise Salad

Chapter 9: MD Stage 2 Dinner

Slow Cooker Pulled Pork Chili

Eggplant Lasagna

Blackened Salmon

Pork Roast with Vegetables

Lettuce Wrap Tacos

Slow Cooker Balsamic Chicken

Pesto Zucchini Pasta

Portobello Burgers

Chicken Curry

Coconut Shrimp

Roasted Chicken

Stuffed Portobello Mushrooms

Teriyaki Salmon

Chicken and Vegetable Kebabs

Thai Chicken Tacos

Baked Lemon Cod

Stuffed Filet Mignon

Chicken Sausage with Peppers and Onions

Fish Tacos

Slow Cooker Chicken Chili

Chapter 10: MD Stage 2 Snacks and Sides

Mediterranean Tomato Salad

Spicy Roast Beef Wraps

Stuffed Mushrooms

Homemade Ranch Dressing

Smoked Salmon Bites

Broccoli Slaw

Spiced Nuts

Jalapeño Poppers

Stuffed Tomatoes

Deviled Eggs

Sugar Snap Peas with Mint

Dill and Cucumber Salad

Lemon Pepper Zucchini

Caramelized Peppers and Onions

Roasted Cauliflower

Zucchini Boats

Sautéed Beet Greens

Kale Salad

Avocado Bites

Buffalo Cauliflower Bites

Spicy Sautéed Kale

Balsamic-Roasted Brussels Sprouts

Caramelized Mushrooms

Fried Cabbage

Homemade Mayonnaise

Chapter 11: MD Stage 3 Breakfast

Coconut Oatmeal

Almond Butter, Coconut, and Raspberry Roll-Ups

Vegetable-Packed Scrambled Eggs

Cacao Power Smoothie

Coconut Flour Pancakes with Berry Compote

Fruit Salad with Coconut Cream

Peach Avocado Smoothie

Sweet Potato Hash with Fried Eggs and Avocado

Stuffed Omelet

Nutty Oats

Chocolate-Covered Blueberry Smoothie

Root Vegetable Frittata

Overnight Berry Oatmeal

Pumpkin Waffles

Spirulina Avocado Smoothie

Nut Cereal with Coconut Milk and Berries

Mixed-Berry Smoothie

Monkey Salad

Old-Fashioned Peach Coconut Oatmeal

Sprouted French Toast with Coconut Whipped Cream

Berry Chia Pudding

Coconut Chia Smoothie

Nut Butter Berries

Breakfast Egg Salad

Ham and Egg Breakfast Sandwich

Chapter 12: MD Stage 3 Lunch

Almond-Crusted Cod

Chicken Fajitas

Cobb Salad

Salmon and Spinach Salad with Pumpkin Seeds

Beef and Broccoli Stir-Fry

Thai Coconut Spaghetti Squash

Quinoa-Stuffed Peppers

Hummus and Vegetable Sprouted Wrap

Chicken, White Bean, and Lime Salad

Herbed Broiled Cod

Root Vegetable Quinoa

Chicken Pesto with Brown Rice Ziti

Chicken Salad with Walnuts and Cranberries

Sprouted-Grain BLT

Tuna-Stuffed Avocado

Chicken Vegetable Stir-Fry

Turkey, Sweet Potato, and Broccoli Bowls

Mediterranean Hummus Salad

Baby Spinach and Avocado Salad

Tuna Salad Roll-Up

Chapter 13: MD Stage 3 Dinner

Stuffed Sweet Potatoes

Basil-Pesto Spaghetti Squash

Coconut Curry Salmon

Roasted Chicken with Carrots and Sweet Potatoes

Quinoa Soup

Slow Cooker Roast Beef and Mushrooms

Beet Soup

Slow Cooker Lentils and Sausage

Curried Chicken Pita

Tomato Basil Salmon

Spaghetti Squash with Kale and Chickpeas

Spicy Lentil Wraps

Quinoa Taco Salad Bowls

Mediterranean Sweet Potatoes

Asian Beef over Wild Rice

Lentil and Quinoa Chili

Thai Noodle Bowl

Mexican Sweet Potato Casserole

Stuffed Acorn Squash

Lentil and Sweet Potato Pita Pockets

Chapter 14: MD Stage 3 Snacks and Sides

White Bean Hummus

Celery Boats

Guacamole

Green Beans with Almonds

Turkey Bacon–Wrapped Asparagus

Baked Mushrooms

Lemon Spinach Artichoke Dip

Roasted Red Pepper Hummus

Sweet Potato Fries

Buffalo Hummus

Kale Chips

Roasted Chickpeas

Baked Onion Rings

Mashed Cauliflower

Roasted Brussels Sprouts

Garlicky Greens

Roasted Cauliflower and Broccoli

Turkey and Avocado Roll-Ups

Tuna Salad and Cucumber Bites

Fried Cauliflower Rice

Chapter 15: MD Stage 3 Dessert

Peaches and Pistachios with Coconut

Chocolate Avocado Mousse

Pear Sorbet

Quinoa Pudding

Coconut Macaroons

Almond Mug Cake

Hidden Zucchini Brownies

Pumpkin Pie Mousse

Chocolate Coffee Mug Cake

Blueberry Quinoa Pudding

Coconut Lime Mug Cake

Blueberry Granita

Raspberry Mug Cake

Coffee Brownies

Lemon Bars

Pumpkin Blondies

Cashew Butter Bites

Vanilla Mug Cake

Chocolate Pudding

Lemon Shortcake

Coconut Lime Popsicles

Coconut Dip with Berries

Mixed-Berry Cobbler

Chia Seed Pudding

Quinoa Bites

Appendix A: Food Lists

Appendix B: Meal Plans

Appendix C: Resources

Acknowledgments

Thank you to my family—my mom, Lola; my dad, Scott; my sister, Tiffany; and my brother, Sean—for always being in my corner and supporting me no matter what I’m doing. I couldn’t have handpicked a better family and I love you all.

Thank you also to Hillary Thompson for giving me this opportunity and answering my questions along the way.

Introduction

In today’s world, it’s commonplace to abuse your body. The combination of processed foods, high-stress lifestyles, and little time to unwind that has become the norm is a recipe for disaster. Eventually, this toxic combo takes a toll on your body—and then enters misplaced blame.

When you find that you’ve gained weight, but have trouble losing it, you immediately point the finger at your metabolism with seemingly innocent phrases like I just can’t lose weight no matter what I do. I have a slow metabolism. That might be true at this moment, but was it always that way? And does it have to stay that way? The answer to both of these questions is no.

Many people think metabolism is a fixed thing and there’s really nothing you can do to change it, but this isn’t true. Your metabolism isn’t static. It’s constantly changing and evolving based on the feedback it receives from your body. What you’re eating, how much you’re moving, how you’re handling your stress levels, and your general attitude all affect the state of your metabolism.

Years of bad choices—processed and nutrient-poor foods, not enough sleep, too little exercise, exposure to toxins in your food and your self-care products, and a fast-paced lifestyle have all contributed to the state your metabolism is in right now. These choices have literally changed your biochemistry by changing the hormonal signaling in your body.

This was a gradual change—something that happened over time. You may not have noticed it until you stopped for a minute and actually took a look at yourself in the mirror. All of a sudden you’re overweight, tired, and moody. You can barely make it through lunch without wanting to put your head down for a nap at your desk at work. You can’t go on like this. Something has to change.

The problem is you may not know where to start. Luckily, just like years of bad choices have altered your metabolism to the state it’s in now, making good choices can get it back to where it needs to be for you to reach your ideal weight and experience energy and clarity like never before.

Providing your body with whole and nutrient-dense foods, exercising regularly, getting enough sleep, and taking steps to reduce your stress doesn’t just feel good; it alters your hormones and brings your body back to a state of homeostasis—or balance. Your body wants to function optimally and healthily, it just has a hard time doing so when it doesn’t have the right tools.

This transformation doesn’t happen overnight; just like it took time to get to where you are now, it can take some time to get your metabolism back to where it’s supposed to be. The good news is that within only a few days of treating your body right, you’ll begin to experience changes that will motivate you to stay on track. Maybe you’re less bloated and your pants fit a little better, or you’re able to get out of bed in the morning without hitting that snooze button several times, or your skin appears brighter and softer—these are all indications that your hormones are getting back on track and you’re on your way to having a healthy, happy metabolism. When you start being good to your body, it will thank you by being good to you.

Chapter 1

Understanding Metabolism

The term metabolism gets thrown around a lot. You’ve probably heard something like, I can’t lose weight because I have a slow metabolism, or, You’re so lucky that you have such a fast metabolism. You can eat whatever you want without gaining weight! While these statements do indicate a basic understanding of part of what your metabolism does—controls your weight—it’s really just the beginning. Your metabolism is so much more than that. It’s not a single thing as some people describe it; rather, it’s all the chemical processes that occur within you that keep you alive.

What Is Metabolism?

To put it simply, metabolism is a blanket term that describes all the chemical reactions that help convert the food you eat into energy that your body can use for a wide range of activities, like moving, thinking, growing, and sleeping. Every second, there are thousands of metabolic reactions occurring in your body at the same time. All of these metabolic activities can be categorized into two major types: catabolic and anabolic.

Types of Metabolism

Catabolic metabolism refers to the breakdown of food components into simpler forms to produce energy. The food you eat is not in a form that your body can use. This is where catabolic metabolism comes into play—it takes proteins, fats, and carbohydrates and breaks them down into amino acids, fatty acids, and glucose—the components that your body can use for energy.

Once catabolic metabolism has done its job, anabolic metabolism takes over. Anabolic metabolism takes the components left from catabolic metabolism and uses them to build cells and body tissues. Some components may also be stored as energy for later use.

Catabolic reactions release energy that is used to drive all chemical reactions. This energy is stored as ATP—or adenosine triphosphate. The human body only contains about 9 ounces (250 grams) of ATP at a time, but this ATP is continuously recycled and reused.

Both types of metabolism are controlled by hormones. Like metabolism, the hormones that play a role in weight and metabolism are either categorized as catabolic or anabolic hormones. You need both catabolic and anabolic hormones for your metabolism to function properly. The key is to maintain the proper balance of these hormones through a proper diet and lifestyle practices.

The Major Hormones

Your hormones are chemical messengers that control all of the reactions in your body. The purpose of your hormonal, or endocrine, system is to maintain homeostasis—or a perfect equilibrium—of your body. When blood levels of certain hormones go down, endocrine glands respond by