Posts Tagged ‘Phase 2’

Food List: Fast Metabolism Diet Phase 2

To further help in implementing your Fast Metabolism Diet, here is the complete list of foods allowed on Phase 2!

Phase 2

VEGETABLES AND SALAD GREENS (FRESH, CANNED, OR FROZEN)

  • Arrowroot Arugula Asparagus
  • Beans: green, yellow (wax), French (string) Broccoli florets
  • Cabbage and all types of celery
  • Collard greens Cucumbers, any type Endive
  • Fennel
  • Green chiles, jalapeños Green onions
  • Jicama Kale Leeks
  • Lettuce (any except iceberg), mixed greens
  • Mushrooms Mustard greens
  • Onions, Red and Yellow peppers: Bell, Pepperoncini Rhubarb
  • Shallots Spinach Spirulina Swiss chard Watercress

FRUITS (FRESH OR FROZEN)

  • Lemons Limes

ANIMAL PROTEIN

  • Beef, all lean cuts: filet, tenderloin, strip, sirloin, shell steak, London broil, round steak, rump roast, stew meat, lean ground
  • Buffalo meat
  • Chicken: boneless, skinless white meat Cod/scrod fillet
  • Corned beef
  • Deli meats, nitrate-free: roast beef, chicken, turkey Dory fish fillet
  • Eggs, whites only Flounder Fillet
  • Game: venison, ostrich, elk Halibut fillet
  • Jerky, nitrate-free: beef, buffalo, turkey, elk, ostrich Lamb, lean cuts
  • Oysters, packed in water Pork: loin roast, tenderloin Salmon: nitrate-free smoked Sardines, packed in water Sole fillet
  • Tuna, packed in water
  • Turkey: breast steaks, lean ground Turkey bacon, nitrate-free

VEGETABLE PROTEIN AND STARCHES

None in this phase.

BROTHS, HERBS, SPICES, AND CONDIMENTS

  • Brewer’s yeast
  • Broths: beef, chicken, vegetable* Dried herbs: all types
  • Fresh herbs: all types of Garlic, fresh, powdered Ginger, fresh Horseradish, prepared Mustard: prepared, dry
  • Noncaffeinated herbal teas or Pero
  • Natural seasonings: Bragg Liquid Aminos, coconut amino acids, tamari Pickles, no sugar added
  • Seasonings: black and white peppers, cay enne, chili powder, chili paste, chipotle, cinnamon, crushed red pepper flakes, cumin, curry powder, raw cacao powder, nutmeg, onion salt, sea salt, Simply Organic seasoning
  • Sweeteners: Stevia, Xy litol (birch or hardwood only ) Tabasco
  • Vanilla or peppermint extract Vinegar: any ty pe (except rice)

GRAINS

 None in this phase.

HEALTHY FATS

None in this phase.

BTW, don’t forget to choose organic foods whenever possible in order to gain the full benefits in Phase 2 of your Fast Metabolism Diet.

Fast Metabolism Diet Phase 2: Dinner, Slow-Cooker Pork Roast With Pepperoncini

Don’t know what to eat during dinner in the Phase 2 of your Fast Metabolism Diet? Here is an amazing recipe for a Slow-Cooker Pork Roast With Pepperoncini.

Slow-Cooker Pork Roast With Pepperoncini

Slow-Cooker Pork Roast With Pepperoncini (Protein, Veggies)

Ingredients:

  • 2 pounds boneless pork roast
  • 1 cup minced pepperoncini peppers
  • 1 cup pepperoncini juice
  • 1 tsp, black pepper
  • ½ tsp. sea salt
  • ¼ tsp. dried oregano
  • ¼ tsp. dried basil
  • 1/8 tsp. dried rosemary
  • 1/8 tsp. dry mustard, such as Colemans
  • 6 cups chopped broccoli, spinach, or asparagus

Directions:

  1. Place all the ingredients except the vegetables in a SLOW COOKER.
  2. Simmer on low for 6 to 8 hours or on high for 4 to 5 hours.
  3.  Serve with the steamed broccoli, spinach, or asparagus.

 

Source: Haylie Pomroy

 

 

Fast Metabolism Diet Phase 2: Lunch, Cumin Beef Kebabs

Fast Metabolism Diet‘s Phase 2 cuts out carbohydrate-rich foods and fruits with a lot of natural sugar needed on Phase 1. Instead, this phase will focus on lean proteins and alkalizing vegetables that can build muscle and stimulate your liver. This will then help increase the food you can consume down the road.

Cumin Beef Kebabs

Phase 2: Lunch, Cumin Beef Kebabs

If you are searching for recipes you can eat in this part of the Fast Metabolism Diet, here is a dish perfect for your lunch.

Ingredients:

  • 1 Pound Lean Beef Sirloin, well trimmed, cut into 2-inch pieces
  • 1/4 Cup Tamari
  • 1/4 Cup Fresh Lime Juice
  • 1 Tablespoon Ground Cumin
  • Zest of 1 Lime
  • Freshly Ground Black Pepper
  • 1 Red Onion, cut into 16 wedges
  • 16 Small Whole Mushrooms

Directions:

  • Combine the first five ingredients in a bowl.
  • Season generously with pepper.
  • Cover and refrigerate overnight.
  • If you’re using wooden skewers, soak them for 20 minutes before you grill (you’ll need about 8 skewers).
  • Preheat the grill or broiler to medium-high heat.
  • Thread beef, onions, and mushrooms onto skewers.
  • Grill or broil, turning occasionally, about 6 minutes for medium-rare

Cumin Beef Kebabs Nutrition per serving:

  • 288 Calories;
  • 17g Fat (52.4% calories from fat);
  • 25g Protein;
  • 10g Carbohydrate;
  • 2g Dietary Fiber;
  • 72mg Cholesterol;
  • 1069mg Sodium.

Fast Metabolism Diet Phase 2: Breakfast, Spinach and Mushroom Scramble

The Phase 2 of the Fast Metabolism Diet, which is also called the Protein Phase, is on Wednesday and Thursday. During these days, you are not allowed to have any fruit, grains of any kind, and no added fat such as olive oil, nuts, and avocados.

Phase 2 also limits you to a narrow range of lean proteins and white and green vegetables like asparagus, broccoli, cucumbers, green beans, etc.

If you’re confused on what to eat in the morning, here is a Spinach and Mushroom Scramble breakfast recipe:

Spinach and Mushroom Scramble

Spinach and Mushroom Scramble. Photo: hayliepomroy.com

Ingredients:

  • 4 slices turkey bacon, diced
  • 1/2 cup sliced mushrooms
  • 1 1/2 cups chopped spinach
  • 1/4 cup diced onion
  • 2 tablespoons organic vegetable broth
  • Sea salt and black pepper to taste

Directions:

  1. Heat a large skillet over medium heat and when hot, cook the ingredients for about 5 minutes until the onion is soft and the bacon cooked. Serve immediately.
  2. *Tip: I love this meal so much that I’ve been known to double the portion, have one for breakfast, and split the second over two Phase 2 snacks (because remember, your portions for protein is half the size for snacks).

 

Sources: Haylie Pomroy, Glamorable

Grilled Salmon Fillets with Lemon and Dill

Grilled Salmon Fillets with Lemon and Dill

Salmon is already a delicious and a healthy fish meat and cooking it on the grill reaches its full potential of tastiness as the flavor is increased and its meat becoming more favorable to the human mouth and taste buds. Adorned with dill, lemon juice, and garlic, this Phase 2 recipe is a wonderful addition to your meals during the summer season while fast and easy enough for weeknight dinners.

Ingredients:

  • 2 large salmon fillets, skin on and 1 1/2 inches thick
  • Juice of 1 lemon
  • 2 tablespoons (30 mL)
  • fresh dill, chopped
  • 2 teaspoons (10 mL) sea salt
  • 1/2 teaspoon (2.5 mL) garlic powder
  • 1/2 teaspoon (2.5 mL) coarse ground black pepper

Instructions:

  1. Preheat grill to medium heat. In a bowl, brush lemon juice onto the skin and then onto the flesh of the salmon fillets.  
  2. Mix salt, black pepper, and garlic powder and sprinkle on the fillets salmon. Top dill chopped to pieces.
  3. Grill the salmon facing side down and cook for about 2 to 3 minutes. Work salmons away from the grill grates using a spatula with covers down.
  4. Once free, gently flip the fillets and allow to cook for 8 to 10 minutes still cover down and with a heat from 145 to 150 degrees Fahrenheit.
  5. Remove salmon fillets from the grill and place on plates garnished with lemon slices and chopped dill.

Grilled Salmon with Fresh Dills and Limes

Grilled Salmon with dills and limes

This is a simple and delicious Japanese inspired salmon recipe and perfect for those who are at the Phase 2 of the Fast Metabolism Diet Program. For more creativity and presentation, throw in your favorite fresh herbs.

Ingredients:

  • 1 salmon fillet, skin on (about 1 1/2 pounds/680 g)
  • 1 tablespoon/15 mL grated ginger
  • 1 green onion, chopped finely
  • 1 teaspoon/5 mL Xylitol
  • 1 clove garlic, minced
  • 1/2 teaspoon/2.5 mL sea salt
  • Fresh Dill leaves
  • Lime wedges

Preparation:

  1. Preheat grill with medium-low heat.
  2. Except for the salmon fillet, combine all other ingredients in a small bowl for marination.
  3. Lather mixture on the flesh of the fillets and set aside for 5 or more minutes.  
  4. Using a grill grate, cook the salmon for about 12 to 14 minutes skin-side down or until one side is cooked thoroughly at 145 degrees Fahrenheit.   
  5. Once cooked, remove from heat and then serve with lime wedges and fresh dill leaves.

Asparagus with Sole Fillet

Asparagus with Sole Fillet

This recipe perfectly fits your summer time outdoor meals while soaking in the water at the beach or at your backyard pool. Aside from combined goodness of Asparagus and Sole, the instructions for this recipe is very easy to follow.

Ingredients

  • 1 lb Asparagus
  • 1 lb Sole Fillets (4 pieces)
  • 1 tbsp prepared horseradish
  • 4 tbsp lemon juice
  • Sea Salt(to taste)

Instructions

  1. Cut asparagus into 3-inch pieces. Boil in a saucepan for 5 minutes and drain water.
  2. Season skin of sole fillets with salt and lemon on each side.
  3. Place asparagus spears at one end of each fillet and roll them up with asparagus spears inside. Use toothpicks to keep it intact.
  4. Put fillets in a 2 quart casserole dish.
  5. Mix remaining ingredients and pour over fillets.
  6. Bake dish at 400 degrees Fahrenheit in an oven for about 15 minutes while basting fish every 5 minutes.
  7. Serve and enjoy!

London Broil with Mushroom Soup

10.) London Broil with Mushroom Soup

This Phase 2 recipe mixes the delicious taste of the mushroom soup and the succulent pieces of steak meat. High in protein, the steak used in this dish are usually marinated for a long time and then broiled at high cooking temperatures. It is also perfect to serve for every meal and any occasion.

Ingredients

  • 1 1/2 pounds London broil
  • 2 cloves garlic, minced
  • 1 (10.75 ounce) can cream of mushroom soup
  • 1/2 cup water
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt

Instructions

  1. Prepare the London broil for later cooking.
  2. Add the garlic, mushroom soup, water, basil, oregano, and salt.
  3. Slowly cook the London broil for 6 to 7 hours.

Fennel and steak salad

Fennel and steak salad

This delicious dish is perfect for a low carbohydrate Phase 2 diet and is usually served in a hot summer day in both formal and informal gatherings. The divisive anise aroma of fennel makes the whole meal a delicious treat added to the tenderness of the beef steak.

Ingredients:

140 grams  Fennel (1 small bulb)

2 tablespoons lemon juice

1 teaspoon Dijon mustard

½ teaspoon salt

¼ teaspoon ground black pepper

230 grams Fillet mignon (large 1-inch thick steak)

2 tablespoons Onion chives (chopped)

Instructions:

  • Using a mandoline, shave the fennel to make thin slices and soak it in a bowl of water with ice so that it would make a crisping effect.
  • Mix lemon juice, salt, Dijon mustard, and black pepper inside an empty bottle of wine (or anything that would suffice) and shake until the mixture becomes emulsified perfect for making the dressing.
  • Put salt and pepper on all sides of the steak.
  • Preheat a skillet with in medium high heat with no oil or anything in it. It is advisable not to use nonstick coated cookware and use instead plain uncoated pan, and ideally one that has good heat retention (heavy bottomed, copper core, cast iron, etc) and is close to the size. Add the steak and cook one side for about 2 minutes or until the surface of the bottom turns very well brown. Flip the steak over and cook until it turns brown. Remove the steak from the pan and transfer it to a cutting board and let it rest for 10 minutes.
  • While the steak is resting, drain the fennel and use a salad spinner to dry it. Put ii into a bowl full of chives.
  • Put a light dressing on the fennel and split in between two plates.
  • Slice the steak and split it between each salad. Add a little amount of dressing on top of the beef and sprinkle ground black pepper to accentuate the taste.

Kale Chips – Phase 2

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Ingredients

  • 1 bunch kale
  • sea salt
  • Brewer’s yeast
  • Ground ginger
  • Chili powder or black pepper for seasoning

Directions

You can use your oven toaster for this or preheat your oven to 225F. Tear your kale into same-size pieces; don’t make it too small, this is highly recommended since they shrink when cooked. Place your kale on a non-stick cookie sheet. Sprinkle them with spices like black pepper, sea salt, chili powder, ground ginger and brewer’s yeast. Bake it for 7-10 minutes until they turn dark green and crispy.

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