Sample menu for The 30-DAY Metabolic Comeback Challenge™ - Plan and recipes

Sep 27, 2026

Uploaded by lilac

Sample 30-day metabolic comeback challenge menu structure that plans each day’s meals by combining a protein, one or two vegetables, a healthy fat, and chosen spices and seasonings, with optional fruit or snack additions. Provides guidance on meal selection using internal “What Should I Eat” principles, recommends a daily Coach Fuel-DF™ smoothie for one main meal, and includes practical preparation notes, ingredient planning, substitution guidance, and portion-size references. Includes a detailed Day 1 example with breakfast, snacks, dinner, and step-by-step recipes.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages37

Reading Time1 h 33 min

AccessFree to download

Sample menu

Meal construction rules

Planning and preparation notes

Day 1 menu

Day 1 recipes

Day 2 (menu starts)

Sample menu for The 30-DAY Metabolic Comeback Challenge™ A simple way to plan of each of your three meals is to choose a protein, one or two vegetables, a healthy fat, and your spices and seasonings. Then, you can choose to add a fruit to one meal perhaps, or use as a snack. In constructing your meals this way, you can look at the What Should I Eat guide and make your choices for each meal or snack. To make it even simpler, choose to have some form of Coach Fuel-DF™ Smoothie every DAY for one of your main meals. Many of us desire more creativity in our meals and will combine the components in one casserole or overall recipe. The great news is that The Exercise Coach® has an extensive list of healthy breakfasts, smoothies, lunches, snacks, condiments, salads, dinners, sides, soups, and even desserts posted on The Exercise Coach® Pinterest and Facebook pages, and on our website ([www.exercisecoach.com](www.exercisecoach.com)). We add to these weekly and indicate which are 30-DAY Metabolic Comeback™ approved (or if not, how to make them that way) . Listed below is a sample of a 30-DAY menu plan. For meals in bold, see recipe below the DAY. Note any substitutions needed in parenthesis. If there is no recipe below the DAY, there is no official recipe to follow for that snack or meal. Look over the menu a week ahead of time and be sure you have the necessary ingredients. You can mix and match any way you like, but we recommend you try to use ingredients you purchase in multiple meals that week. Also, leftovers are great and as you will see in our 30-DAY sample plan, we spread out leftovers over a few DAYs. Please note that some recipes need to be prepared in advance, and we have indicated this with the symbol (♦) . For portion sizes, refer back to the section about portion size, page 27. And remember, if you do not need a snack mid-morning or mid-afternoon, it’s fine to skip it. While there are not rules regarding what time to eat, we recommend that you finish eating dinner before 7:00 p.m. so your body can digest your meal before bedtime. DAY 1 Breakfast Omelet with tomatoes, spinach, red bell pepper, onion Snack Almonds Lunch Tomato, cucumber & avocado salad Snack Apple with almond butter Dinner Chicken and carrots with lemon butter sauce* (use organic butter or ghee) DAY 1 Recipes: Easy Omelet Recipe Adapted from: [[www.lifemadesweeter.com](www.lifemadesweeter.com)](Recipe courtesy of Kelly) Ingredients: • 3 tsp avocado oil, divided • 3 large eggs (or 2 large eggs + 1 egg white) • Trader Joe's onion salt + black pepper • 2/3 cup organic baby spinach • 1/4 cup sliced cremini mushrooms • fresh chopped parsley, to garnish Instructions: 1. Heat 1.5 teaspoons of avocado oil in a 9” skillet on medium heat. 2. Add sliced mushrooms and sauté for 3-4 minutes, until softened. Add spinach and cook for 1-2 minutes, then transfer mixture to a plate. 3. In a medium bowl, whisk eggs and season with onion salt and pepper, to taste. Coat skillet with remaining oil then add egg mixture. 4. Cook undisturbed for 30 seconds, then tilt pan and swirl pan to let the runny center cook. Once the edges are almost cooked (about 2 minutes), add the filling mixture to one side. 5. Use the spatula to gently fold egg mixture to one side. Use spatula to gently fold the omelet over the filling. Cook for another minute or 2 (until desired doneness) then slide onto a plate. 6. Top with fresh parsley, if desired. Cucumber, Tomato, And Avocado Salad Adapted from: [[www.tasty.com](www.tasty.com)](Recipe courtesy of Robin Broadfoot Tasty Team) Ingredients for 2 servings: • 1 English cucumber, diced • 4 Roma tomatoes, diced • 3 ripe avocados, diced • ½ red onion, diced • ¼ cup fresh cilantro, chopped • 1 lemon, juiced • salt, to taste • pepper, to taste • 2 tablespoons extra virgin olive oil Instructions: 1. Slice then dice cucumber. 2. Slice then dice tomatoes. 3. Slice avocad

FAQs

How should each meal be constructed in the 30-day plan?

Choose a protein, one or two vegetables, a healthy fat, and your spices and seasonings. You may add fruit to one meal or use it as a snack.

What role does the Coach Fuel-DF™ Smoothie play?

The plan recommends having some form of Coach Fuel-DF™ Smoothie every DAY for one of the main meals to simplify meal choices.

What does the (♦) symbol indicate in the menu?

Recipes marked with the symbol (♦) require advance preparation, as noted in the menu instructions.

Sep 27, 2026

Uploaded by lilac