EAT LESS, EXERCISE LESS (3:2:1) RECIPES

3= three meals per day 2= two of those meals are starch & fat free Any protein or meal replacement with 20-40g protein is acceptable.
1= one meal includes starch and/or fat For best results use Craving Shake by Metabolic Effect.

VANILLA CRAVING MILKSHAKE:

MEAL 1 + + 1 Packet Craving Shake

8-12oz liquid
Protien + Veggie 1 cup ice (optional)
Based Meal Shake * Supplements Water
Blend

CHOCOLATE CRAVING MILKSHAKE:

1 Packet Craving Shake

MEAL 2 + + 1 Scoop Craving Cocoa

8-12oz liquid*
Protien + Veggie
Based Meal Shake * Supplements Water 1 cup ice (optional).
Blend

BERRY CRAVING SHAKE MILKSHAKE

1 Packet Craving Shake,
1 cup fresh or frozen berries
MEAL 3 + + 8-12oz liquid*,
Protein + Veggie + 1 cup ice (optional).
Starch and/or Fat Meal Salad Real Food Meal Water
Blend

MOCHA CRAVING SHAKE:

Celery (or other CRAVING COCOA RECIPE: 1 Packet Craving Shake
SNACK fresh vegetable) Add 1 scoop to your favorite low cal beverage
1 scoop craving cocoa
Optional up to 3 per day
or Craving Cocoa * then blend (cold liquid=chocolate milkshake;
4-6 oz liquid
hot liquid= chocolate cocoa) or refrigerate
4-6oz coffee,
(chocolate pudding).
1 cup ice (optional).
* Any shake can be substituted with a whole foods meal of protein & vegetables with little to no Blend
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 © 2016 Metabolic Effect. All Rights Reserved.

 UNDERSTANDING WHAT YOU EAT WHAT TO EAT
AND HOW IT EFFECTS YOU.
Line one depicts typical reactions Line two depicts individual reactions GREEN YELLOW RED
Eat unlimitted Eat to Tolerance Eat rarely if ever
Low fat-storing potential High fat-storing potential
PROTEIN/VEG: FATTY MEATS: DRY STARCHES:
Chicken, turkey, wild fowl, game Lamb, fatty cuts of beef, fatty cuts of Pasta, bread, crackers, pretzels,
meats, most fish, bison, lean cuts pork, fatty fish like salmon chips, rice cakes, cereals, junk foods
HEC 100 of pork, egg-whites and protein
in check powders VEGETABLE FATS
Avocado, olives, olive oils, coconut JUNK FOODS:
oil, vegetable oils, nut & seeds, Cookies, cakes, candy, sweets,
peanuts. soda etc.
NON-STARCHY HIGH
75 FIBER VEGGIES:
LOW-FIBER HIGHER
Kale, collards, brussel
SUGAR FRUITS
sprouts,broccoli, cabbage,
Banana, melons, cherries,
cauliflower, spinach, lettuce, salad
pineapples, mango kiwi
greens, tomato, jicama, asparagus,
50 green beans, cucumber, celery,
peppers, carrots, radish, zucchini, STARCHY LOW FIBER VEG
squashes, pumpkin Potatoes, corn, peas, sweet
potatoes

HIGH WATER, WET STARCHES:

LOW SUGAR FRUITS: Potatoes, corn, peas, sweet pota-
Berries, apples, pears, citrus fruits. toes, rice, quinoa, oats, cream of
25
rice, beans & legumes

DAIRY:
Milk, yogurt, butter, cheese
HEC 0 GREEN YELLOW RED
out of check WHOLE EGGS

FIND WHAT WORKS FOR YOU *

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.
There are no such thing as good foods and bad foods, there are simply foods
HEC= Hunger, Energy and Cravings. When HEC is stable your hormonal metabolism is balanced. Don’t be a
that work for you and those that don’t. Foods that work will balance hunger,
dieter, become a metabolic detective always searching for foods that keep HEC in check.
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 © 2016 Metabolic Effect. All Rights Reserved.