Section 02 — Nutrition | Content 1 of 6

The Metabolic Reset Nutrition Protocol

Designed specifically for members on our advanced metabolic and GLP-based weight loss programs. This protocol prioritizes lean protein to protect muscle mass, manages GI comfort, and maximizes fat metabolism through strategic meal timing and reduced carbohydrate intake. Goal: increased metabolic rate and maximum muscle retention.

90–120g Protein / Day
60–80g Net Carbs / Day
45–55g Healthy Fat / Day
1,200–1,500 Calories / Day
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Female 7-Day Meal Plan — Metabolic Reset

Targeting 90–120g protein · 60–80g net carbs · ~1,200–1,500 kcal. Adjust portions to appetite — GLP medications naturally reduce hunger. Eat slowly and stop at 80% full.

Day Breakfast Lunch Dinner Snack (if needed)
Mon 2 scrambled eggs + 2 egg whites, ½ avocado, black coffee or herbal tea Grilled chicken breast (5 oz) over mixed greens, cucumber, olive oil & lemon dressing Baked salmon (5 oz), steamed broccoli & asparagus, ½ cup cauliflower rice 1 oz almonds or string cheese
Tue ½ cup plain Greek yogurt (full fat), ¼ cup blueberries, 1 tbsp chia seeds Turkey & veggie lettuce wraps (4 oz ground turkey, bell peppers, avocado crema) Air fryer chicken breast (5 oz), roasted zucchini & bell peppers, side salad Hard boiled egg + celery sticks
Wed Protein smoothie: 1 scoop whey, ½ cup unsweetened almond milk, ½ cup spinach, ¼ frozen berries Tuna salad (5 oz canned, in water) on romaine leaves with diced cucumber Lean beef stir-fry (4 oz sirloin), bok choy & snap peas, coconut aminos, shirataki noodles 2 tbsp hummus + sliced bell peppers
Thu 2 eggs + 2 whites, sautéed spinach & cherry tomatoes in olive oil Shrimp & avocado salad (5 oz shrimp), mixed greens, olive oil & apple cider vinegar Baked cod (5 oz), roasted brussels sprouts, ½ cup lentil soup 1 oz pumpkin seeds
Fri ½ cup cottage cheese (full fat) + sliced cucumber + Everything Bagel seasoning Leftover chicken breast, large arugula salad, walnuts, lemon vinaigrette Turkey meatballs (5 oz, see Recipes), zucchini noodles, marinara (no sugar added) Greek yogurt ½ cup, no sugar
Sat Veggie omelette: 3 eggs, mushrooms, spinach, feta (1 tbsp), 1 slice sprouted grain toast Grilled salmon bowl: 4 oz salmon, ½ cup brown rice, edamame, cucumber, sesame dressing Grass-fed beef burger (4 oz, no bun), lettuce wrap, side of roasted sweet potato (½ small) Apple slices + 1 tbsp almond butter
Sun Protein pancakes: 1 scoop protein powder, 1 egg, ½ banana, cook in coconut oil. Top with berries Chicken bone broth soup, diced chicken breast (4 oz), vegetables, no noodles Sheet pan baked chicken thigh (4 oz, skinless), roasted asparagus & cauliflower, herbs Handful of mixed nuts
⚡ Physician Notes — Female Metabolic Reset
  • Always eat protein first at each meal to maximize satiety and preserve muscle.
  • GLP medications reduce appetite significantly — never force-feed. Smaller portions are fine.
  • If nausea occurs, reduce meal size, eat cold or room-temperature foods, and avoid high-fat meals temporarily.
  • Aim for 64–80 oz of water per day. Electrolytes (sodium, potassium, magnesium) are critical.
  • On days you skip a snack, that is perfectly acceptable. Listen to your body.
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Female Grocery List — In Store Order

Organized in the natural flow of most grocery stores: produce → meat → seafood → dairy → frozen → center aisles. Check off items as you shop.

🥦 Produce
🥩 Meat & Poultry
🐟 Seafood
🥛 Dairy & Eggs
❄️ Frozen
🫙 Center Aisles — Pantry & Dry
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Female Protocol Guidelines

✅ Prioritize These Foods
  • Lean poultry: chicken breast, turkey breast, ground turkey
  • Fish & seafood: salmon, cod, shrimp, tuna (high omega-3)
  • Eggs and egg whites: most bioavailable protein source
  • Low-fat dairy: Greek yogurt, cottage cheese, string cheese
  • Non-starchy vegetables: unlimited broccoli, spinach, zucchini, peppers
  • Healthy fats: avocado, olive oil, nuts (measured portions)
  • Low-glycemic fruit: berries only (limit 1 serving/day)
❌ Limit or Avoid
  • White bread, white rice, white pasta — replace with cauliflower rice or shirataki
  • Sugary drinks including juice, soda, sweetened coffee
  • Alcohol — interferes with GLP mechanism and fat metabolism
  • High-fat processed meats: bacon, sausage (once/week max)
  • Starchy vegetables in excess: corn, peas, potatoes
  • Fried foods and fast food
  • High-sugar yogurt, flavored cottage cheese, sweetened oatmeal
💧 Hydration & Timing
  • Drink 8–10 oz water 30 minutes before each meal to enhance satiety.
  • Avoid drinking large amounts of water with meals — it can worsen GLP-related nausea.
  • Space meals 4–5 hours apart when possible. Avoid grazing.
  • If taking medications in the morning, eat a light protein-based breakfast 30–60 min after.
140–190g Protein / Day
80–100g Net Carbs / Day
55–70g Healthy Fat / Day
1,600–2,000 Calories / Day
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Male 7-Day Meal Plan — Metabolic Reset

Targeting 140–190g protein · 80–100g net carbs · ~1,600–2,000 kcal. Higher protein and caloric targets protect muscle mass during caloric restriction on GLP therapy. Eat protein first at every meal.

Day Breakfast Lunch Dinner Snack (if needed)
Mon 4 scrambled eggs + 3 egg whites, 2 turkey sausage links (nitrate-free), ½ avocado Grilled chicken breast (8 oz) over large mixed greens, olive oil & lemon, 1 oz feta Baked salmon (7 oz), steamed broccoli & asparagus (large portion), ½ cup quinoa 2 oz beef jerky (low sodium) + 1 oz almonds
Tue Protein shake: 2 scoops whey, 1 cup unsweetened almond milk, 1 banana, 1 tbsp almond butter Ground turkey taco bowl (7 oz turkey), ½ cup black beans, lettuce, salsa, avocado, no tortilla Air fryer chicken breast (8 oz), roasted sweet potato (½ medium), large green salad Cottage cheese 1 cup + sliced cucumber
Wed 5-egg veggie omelette, mushrooms, spinach, bell peppers, 1 slice Ezekiel toast Large tuna salad (7 oz, water-packed) on romaine, diced celery, light olive oil mayo Sirloin steak (7 oz), sautéed zucchini & bok choy in coconut aminos, side salad Hard boiled eggs (2) + string cheese (2)
Thu Cottage cheese bowl: 1 cup cottage cheese, blueberries, 2 tbsp chia seeds, 1 scoop collagen protein Shrimp stir-fry (8 oz shrimp), snap peas, broccoli, coconut aminos, cauliflower rice Baked cod (7 oz), roasted brussels sprouts, lentil soup (1 cup), lemon herb dressing 1.5 oz pumpkin seeds + protein bar (≤5g sugar)
Fri 4 eggs scrambled, 3 oz smoked salmon, capers, red onion, 1 slice sprouted grain toast Leftover steak sliced over arugula, walnuts, blue cheese crumble, balsamic vinegar Air fryer meatloaf (7 oz 93% beef, see Recipes), roasted cauliflower, steamed green beans Greek yogurt (full fat, 1 cup) + handful walnuts
Sat 3-egg omelette + 3 whites, turkey sausage (2 links), sautéed vegetables, black coffee Grilled salmon bowl (6 oz), ½ cup brown rice, edamame, cucumber, sesame ginger dressing Grass-fed beef burger (7 oz, no bun), lettuce, tomato, avocado, roasted sweet potato wedges (½ medium) Beef jerky (1.5 oz) + apple slices
Sun High-protein pancakes: 2 scoops protein, 2 eggs, ½ cup oat flour, cook in coconut oil. Berries on top. Chicken bone broth soup: 7 oz diced chicken breast, vegetables, greens, no noodles Sheet pan baked chicken thigh (7 oz, skinless) + drumstick, roasted asparagus, cauliflower Casein protein shake (before bed, if hungry)
⚡ Physician Notes — Male Metabolic Reset
  • Protein targets (140–190g) are critical for men to prevent muscle catabolism on GLP therapy. Do not skip protein even if appetite is very low.
  • If appetite suppression is extreme, use protein shakes and Greek yogurt to hit targets without large meals.
  • Resistance training 3–4x per week dramatically improves metabolic outcome — pair with The Metabolic Accelerator exercise plan.
  • Maintain sodium, potassium, and magnesium — electrolyte loss is significant during rapid fat loss.
  • Alcohol must be minimized — it provides empty calories, worsens GLP nausea, and impairs muscle protein synthesis.
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Male Grocery List — In Store Order

Larger quantities to support 140–190g daily protein target. Organized in natural grocery store flow.

🥦 Produce
🥩 Meat & Poultry
🐟 Seafood
🥛 Dairy & Eggs
❄️ Frozen
🫙 Center Aisles — Pantry & Dry
📋

Male Protocol Guidelines

✅ Prioritize These Foods
  • High-protein poultry: chicken breast, turkey in large (6–8 oz) portions
  • Fatty fish: salmon, tuna — protein + heart-healthy omega-3s
  • Whole eggs plus egg whites: best protein-to-calorie ratio
  • Cottage cheese and Greek yogurt: easy protein between meals
  • Lean beef and bison: supports testosterone and muscle synthesis
  • Legumes in moderation: black beans, lentils for fiber and protein
  • Complex carbs (limited): quinoa, brown rice, sweet potato around workouts
❌ Limit or Avoid
  • Refined carbohydrates: white bread, pasta, crackers, chips
  • Sugary drinks and sports drinks — use electrolyte packets instead
  • Alcohol — directly reduces testosterone and impairs protein synthesis
  • Processed meats high in sodium and saturated fat
  • High-calorie sauces, dressings, and condiments
  • Late-night high-carb snacking
  • Trans fats and hydrogenated oils
⚡ Performance & Timing
  • Consume a protein-rich meal or shake within 60 minutes after resistance training.
  • Pre-workout: a small complex carb + protein snack (e.g., apple + almond butter) improves performance.
  • Consider casein protein before bed to support overnight muscle protein synthesis.
  • Creatine monohydrate (3–5g/day) is safe on GLP programs and enhances muscle retention — discuss with your physician.