Fast Metabolism Diet Phase 3 Recipes: A Comprehensive Guide

The Fast Metabolism Diet, as featured on "Good Morning America," is designed to enhance your metabolism through a strategic eating plan. This plan involves cycling through three distinct phases each week, keeping your metabolism guessing and working faster. Phase III, which spans from Friday to Sunday, mixes carbs, proteins, healthy fats, and oils. This phase is designed to be good for your heart and hormones, while also generating heat to speed weight loss.

Understanding Phase 3 of the Fast Metabolism Diet

Phase 3 is a moderate-carbohydrate, moderate-protein, and high healthy-fat phase. It incorporates low-glycemic fruits and is designed to support heart health, hormonal balance, and efficient weight loss. During this phase, you can enjoy a variety of foods, including olives, avocados, coconut oil, olive oil, hummus, almond butter, berries, wild rice, sprouted grain bread, salmon, and sweet potatoes.

Key Components of Phase 3

• Healthy Fats: Essential for hormone production and overall health.
• Moderate Carbohydrates: Provides energy and supports metabolic function.
• Moderate Protein: Aids in muscle repair and satiety.
• Low-Glycemic Fruits: Offers nutrients without causing rapid blood sugar spikes.

Recipe Ideas for Fast Metabolism Diet Phase 3

Oven Fried Chicken

This recipe provides a healthier alternative to traditional fried chicken, fitting perfectly into Phase 3 with its balanced macronutrient profile.

Panko (Sprouted Wheat Bread Crumbs)

• 1 loaf of sprouted wheat bread
• Cut the loaf into 4 chunks. Slice off the crust and keep to make regular breadcrumbs if you like.
• Place the chunks on a rack on a baking sheet and place into a 300-degree oven for 15-30 minutes. You do not want the bread to brown too much, just dry out a bit so you can grate it.
• Using a food processor with a grater blade is easiest but you can use a box grater. Grate the bread. If the middle of the chunk of bread is too soft to grate, throw it back into a low oven to toast.
• Once you have the load grated, spread onto a baking sheet and either allow to air dry or put into a 200 F oven for a few minutes until the crumbs are dried. Cool and store in an airtight container.

Oven Fried Chicken Ingredients:

• 1 lb boneless, skinless chicken breasts or thighs
• 1 T prepared mustard (sugar-free)
• 1.5 T compliant mayo
• Sea salt and black pepper
• 1 egg
• Herbs and Spices: garlic powder, onion powder, dried oregano, chili powder, chipotle powder, cayenne, dried parsley, dried basil, dried thyme, ground cumin, celery salt, Tony's Cajun seasoning, or your favorites.

Instructions:

1. Cut the chicken into strips or chunks. Season well with salt and pepper.
2. In a large bowl, mix the egg, mayo, mustard, and spices.
3. Add the chicken and stir to coat well. If the egg mix is too thick, add a tablespoon of water at a time and mix. The mixture should be thick but not globby.
4. Allow marinating for 15 minutes while prepping your sides.
5. Preheat oven to 400F.
6. Spread some of the panko onto a clean baking tray or shallow dish.
7. Put the chicken into the panko a piece at a time, and press the panko into the egg mixture. Turn the chicken and coat both sides.
8. Place each piece onto a baking rack on a baking sheet. Coat all chicken in panko.
9. If you have an oil sprayer, you can spray the breaded chicken with grapeseed or avocado oil before baking but this step is ok to skip. Do not use the store bought oil sprays.
10. Bake for 20-25 minutes, checking at 20.

Birria (Mexican Beef Stew)

Birria, a traditional Mexican stew, can be adapted for the Fast Metabolism Diet, especially Phase 3, by serving the flavorful meat in sprouted wheat or spelt tortillas or lettuce wraps.

Ingredients:

• 5-pound lean chuck roast, cut into 3-inch cubes
• 8 cups spring water
• 1/2 large white onion
• 1 whole head of garlic, cut in half
• 2 T salt
• 4 bay leaves

For the Adobo:

• 12 guajillo peppers
• 3 ancho peppers
• 8 chilies de arbol
• 6 garlic cloves, peeled
• 8 peppercorns
• 5 whole cloves
• 2 roma tomatoes
• 1 tsp Mexican oregano
• 1/2 tsp dried thyme
• 2 tsp ground cumin
• 2-3 T beef bouillon (homemade)

Instructions:

1. Add the chuck roast, water, onion, garlic, salt, and bay leaves to a pot and bring to a boil. Reduce to a simmer, skimming off any foam. Simmer for 1 hour.
2. For the adobo, simmer the peppers and tomatoes in 2 cups of water until soft. Blend with peppercorns, garlic, cloves, and the onion and garlic from the beef pot until smooth.
3. Strain the pepper mixture into the pot with the beef.
4. Add Mexican oregano, thyme, cumin, and beef bouillon. Simmer for 1 1/2 to 2 hours, until the meat is very tender.
5. Shred the meat and serve as a stew with chopped onion and cilantro, or use for tacos. Serve with sprouted wheat or spelt tortillas.

Deluxe Ranch Mix

A homemade ranch mix can add flavor to your Phase 3 meals without the unhealthy additives found in store-bought versions.

Read also: Healthy Eating on the Run

Ingredients:

• ¾ cup dried chives
• 1 T + 1 tsp dried dill
• ½ cup dried chopped onion
• ¼ cup onion powder
• ¼ cup + 2T garlic powder
• ¾ cup dried parsley
• 1 ½ T sea salt
• 2 ½ T fresh ground black pepper

Instructions:

1. Put everything into a blender and pulse until all herbs and spices are an even size. If you like your ranch chunky, then do not whiz up in the blender, just mix in the jar you are going to store it in.
2. Mix 2 heaping tablespoons of this mix with 1 1/2 cups homemade mayo and 1 1/2 cups or so of full-fat coconut milk or homemade almond milk.

Phase 3 Breakfast Idea

• Sprouted wheat toast, half an avocado, sliced tomato, and red onion.

Phase 3 Lunch Idea

• Tuna and 4 cooked shrimp, minced and mixed with 2 tablespoons of hummus, 1 tablespoon of finely chopped red onion, red chili flakes, and a squeeze of lemon.

Broiled Steak Salad

This recipe combines lean protein with fresh vegetables and healthy fats, making it a satisfying and compliant Phase 3 meal.

Ingredients:

• Steak
• Garlic, salt, and pepper
• Spinach, cucumber, onion, chile, and bell pepper
• Lime juice and cilantro

Instructions:

1. Preheat the broiler and ensure the broiler pan is hot.
2. Trim excess fat off the steak and rub both sides with garlic, salt, and pepper.
3. Place the steak in the hot broiler pan and broil to desired doneness, 7 to 15 minutes.
4. Toss the spinach, cucumber, onion, chile, and bell pepper together in a large salad bowl. Top with lime juice and cilantro.
5. Slice the steak into 1½-inch strips and serve on top of the salad and veggie mix.

Chicken and Hummus Quinoa Bowl

This bowl combines protein, complex carbohydrates, and healthy fats, making it a balanced and flavorful Phase 3 option.

Ingredients:

• Chicken, cut into 1-inch pieces
• Olive oil
• Onion and bell peppers, sliced
• Garlic, minced
• Salt and pepper to taste
• Hummus
• Quinoa, cooked
• Basil, chopped

Instructions:

1. In a large nonstick skillet, heat the olive oil. Add the chicken and sauté until golden brown.
2. Add the onion and bell peppers and sauté until slightly limp but still brightly colored.
3. Add the garlic and sauté for another minute. Season with salt and pepper.
4. Remove the pan from the heat and stir in the hummus.
5. Add the quinoa and basil, and toss until the basil is wilted.

Cinnamon Grapefruit

A simple yet delicious way to start your day during Phase 3.

Ingredients:

• Grapefruit
• Cinnamon, cardamom, and nutmeg

Instructions:

1. Peel and section the grapefruit.
2. Sprinkle with cinnamon, cardamom, and nutmeg.

Smoothie

A quick and nutritious option for breakfast or a snack.

Ingredients:

• Oats
• Water
• Other compliant ingredients (fruits, vegetables, protein powder, etc.)

Instructions:

1. Put the oats in a blender and pulse until they reach a powdery consistency.
2. Turn off the blender and add water.
3. Incorporate the remaining ingredients and blend until smooth.

Other Phase 3 Meal Ideas

• Coconut Curry with Chicken
• Mixed salad with lean protein, tomatoes, avocado, chickpeas, and grated carrots.

Tips for Success on Phase 3

• Plan Your Meals: Before eating out, review the menu and plan a compliant meal.
• Healthy Fats: Incorporate healthy fats like avocados, olives, and coconut oil into your meals.
• Read Labels: Be mindful of ingredients and avoid hidden sugars and unhealthy fats.
• Stay Hydrated: Drink plenty of water throughout the day to support metabolism and overall health.
• Listen to Your Body: Pay attention to how different foods make you feel and adjust your diet accordingly.
• Avoid Fad Diets: Focus on sustainable, healthy eating habits rather than quick fixes.

General Information about The Fast Metabolism Diet

The Fast Metabolism Diet is designed to be a therapeutic way to eat, utilizing nutritious foods to enhance your metabolism. The core principle involves keeping your metabolism guessing by cycling through three distinct phases each week:

Read also: Busy Morning Breakfast Solutions

• Phase I (Monday-Tuesday): Focuses on high-carbohydrate and fruit intake.
• Phase II (Wednesday-Thursday): Emphasizes protein and vegetables.
• Phase III (Friday-Sunday): Integrates carbohydrates, proteins, healthy fats, and oils.

The Fast Metabolism Diet focuses on discipline and mindful eating, rather than offering a unique approach. Some find Phase 2 (lean protein and greens) the most challenging, while others appreciate the variety and flexibility of Phase 3. The diet aims to reset habits, refine taste buds, and improve overall approach to food.

Benefits of the Fast Metabolism Diet

• Potential Weight Loss: Many individuals experience weight loss as a result of following the diet.
• Improved Energy Levels: The focus on nutritious foods can lead to increased energy levels throughout the day.
• Reset of Eating Habits: The diet encourages a mindful approach to food, helping to break unhealthy eating patterns.
• Reduction of Cellulite and Flab: Some individuals report a tightening of the skin and a reduction in cellulite as they lose weight.

Read also: Benefits of Juice Fasting

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