All Phases | Serves 4 to 8Prep time: 2 hours | 2 hours 20 minutes Ingredients 1/4 cup freshly squeezed lime juice2 tablespoons coconut aminos3 cloves garlic, minced1 heaping teaspoon minced or grated fresh ginger10 drops liquid stevia1 to 2 pounds top round steak, flank steak, sirloin, or skirt steak (or tempeh, cut into chunks)Sea salt and freshly ground black pepper Directions Combine the lime juice, coconut aminos, garlic, ginger, and stevia. Make shallow slashes across the surface of the steak with a knife. Place the steak (or tempeh) in a resealable bag or shallow glass dish. Pour the marinade over it, cover, and marinate, refrigerated, for at least 2 hours, or up to 2 days. Turn occasionally so that all surfaces of the steak or tempeh have good contact with the marinade. When near the end of the marinating time, remove from the refrigerator and allow to return to room temperature. Prepare a grill for direct cooking at 450 to 500 degrees. Dry the steak or tempeh well with paper towels. Season with freshly ground pepper and salt. (Go lightly on the salt since coconut aminos are already salty.) Grill the steak for approximately 5 minutes per side, until the internal temperature reaches 125 degrees. Remove from the grill, cover, and let the steak rest for 5 to 10 minutes before slicing, to allow the meat to relax. (If using tempeh, pan-fry in a nonstick skillet until golden and crispy.)

Haylie Pomroy, whose star-powered clients include Lopez and Reese Witherspoon, shares healthy but hearty recipes for breakfast, lunch, dinner, in her new book.

Not sure what to eat on Phase 1? Here’s a day in Phase 1, complete with your breakfast, snacks, lunch, and dinner. In this phase, we focus on targeting the adrenals and soothing psychological stress. We really want to flood the body with nutrients that stimulate digestion and the metabolism. I suggest planning out your meals like this for the week, making your 28 days on the Fast Metabolism Diet a breeze! Breakfast – (Grain, Fruit) Cinnamon-Apple Pancakes Serves 4 Ingredients 1 cup Fast Metabolism Baking Mix 1/4 teaspoon cinnamon 4 large egg whites 1/2 cup peeled, finely diced apple Directions In a bowl, stir together the baking mix and cinnamon. In a separate bowl, whip the egg whites with an electric mixer until soft peaks form, 2 to 3 minutes. Gently fold in the dry ingredients, then fold in the diced apple. In a hot non-stick skillet, drop about 1/3 cup of the batter, and smooth out to make eight 3-inch pancakes. Cook until small bubbles appear and the underside of the pancake is a light golden brown. Flip and cook for a minute more. Serve with Quick Apple Compote. Quick Apple Compote Serves 4 Ingredients 3 1/2 apples, peeled, cored, and chopped 3 tablespoons water 3/4 teaspoon arrowroot powder 15 drops cinnamon stevia, or to taste Directions Place all ingredients in a microwave-safe bowl and cover with plastic wrap (leave a small vent). Microwave on high 2 minutes or until the apples are tender.Portion: 4 pancakes plus 1 serving of apple compote equals a Phase 1 grain and a Phase 1 fruit portion. Snack – (Fruit) Grilled Stone Fruits with Balsamic and Black Pepper Syrup Serves 6 | Prep time: 10 minutes | Total time: 10 minutes Ingredients 6 pieces stone fruit (apricots or peaches), cut around the pit and separate in half 1/2 cup balsamic vinegar 1 small, peeled chunk ginger root, 1/2-inch 1/4 teaspoon coarse black pepper Stevia (20 to 25 drops, or to taste) Directions Heat a grill or grill pan to high. Grill the fruit cut side down for about 3 to 5 minutes, until warmed through and evenly marked. Heat the remaining ingredients in a small pot over medium-high heat (or on the grill next to the fruit). When the sauce reduces, it will become syrup-like in no time — less than a minute. If you burn food often or get distracted easily, cook it over lower heat. Otherwise, let it rip. When the balsamic sauce coats the back of a spoon and reduces by half, remove the pan from the heat and discard the ginger chunk. Sweeten with stevia to taste. Arrange the fruit on a platter and drizzle liberally with the glaze. Lunch – (Grain, Protein, Fruit, Veggie) White Bean Wrap Serves 4 | Prep time: 10 minutes | Total time: 10 minutes Ingredients 2 cups canned cannellini beans, drained 2 small tomatoes, diced 1/2 cucumber, diced 3 or 4 fresh basil leaves, finely chopped 1 clove garlic, minced 1 lemon, juiced Sea salt and pepper to taste 4 brown rice, spelt or sprouted grain tortillas Directions Place half of the beans in a medium bowl; mash gently with a potato masher or the back of a fork. Stir in the remaining whole beans, tomatoes, cucumbers, basil, garlic, lemon juice, salt, and pepper. Spread the mixture on the tortillas and roll up. Serve with additional veggies and your favorite Phase 1 fruit. Snack – (Fruit) Frozen Fruit Kebabs Serves 4 | Prep Time: 2 minutes | Total Time: 3 hours Ingredients 4 cups mixed fruit: Strawberries, blueberries, blackberries, pineapple, kiwi Directions Thread fruit onto wooden skewers. Place on a plate or tray, cover with plastic wrap and freeze until ready to serve (the fruit will be completely frozen in about 3 hours). Dinner – (Grain, Protein, Veggie) Chicken Sausage with Brown Rice Fusilli Serves 4 | Prep time: 10 minutes | Total time: 10 minutes Ingredients: 2 cups brown rice fusilli 16 ounces chicken sausage 2 cups cubed zucchini 1 cup broccoli florets 1/4 cup minced red onion 1 tablespoon crushed garlic 1/4 teaspoon sea salt 1/8 teaspoon black pepper Directions: Prepare the pasta according to package directions, being careful to not overcook the pasta. When the pasta is done, strain and rinse it. Set aside. Cut the chicken sausage into 1-inch pieces. Preheat a large nonstick skillet. Add 1 tablespoon of water and stir in the sausage, onion, and garlic. Cook on medium heat until lightly browned. Incorporate the zucchini, broccoli, salt, and pepper, and cook until vegetables are crisp-tender, about 3–5 minutes. Add the pasta to the skillet and toss until warmed through. Serve immediately. Enjoy this with a small dinner salad.

Jumpstart your day with a healthy on the go breakfast from Haylie Pomroy, author of “The Fast Metabolism Diet.”

This protein-packed dish is full of flavor and will soon become a favorite. Did you know that quinoa has a perfect balance of all nine amino acids? This type of protein is rarely found in plant foods. Quinoa also has a dose of fiber and iron. The cilantro in this dish helps you digest beans without the sometimes present, gassy side effects. Enjoy this Fast Metabolism Mexican quinoa while you speed up your metabolism. Prep time: 10 minutes Total time: 35 minutes Serves: 4 (2 cups per serving) Phase 1 Ingredients 1 tablespoon plus 1 cup vegetable broth, divided2 cloves garlic, minced1 jalapeno, minced1 cup quinoa2 cups canned black beans, drained and rinsed14.5-ounce can fire-roasted diced tomatoes with juice1 cup diced bell pepper1 teaspoon chili powder1/2 teaspoon cuminSea salt and freshly ground black pepper, to tasteJuice of 1 lime2 tablespoons chopped fresh cilantro leaves Directions Heat a large skillet over medium high heat. Add 1 tablespoon vegetable broth, the garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute. Stir in the quinoa, 1 cup vegetable broth, beans, tomatoes, bell pepper, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce the heat and simmer until the quinoa is cooked through – about 20 minutes. Stir in the lime juice and cilantro, and serve immediately.

I have been on a mission to make FMD sourdough bread for a while now. I started my starter, but I ran out of sprouted wheat flour. I got more flour, then had the starter in too warm of a spot so it molded. Then I tried again and forgot about it, because, life. Again, it molded. So I tried yet AGAIN, with a promise to myself that I would be diligent and mindful, because I want this to work! The starter takes about 7-14 days to be ready, but longer is better. You do need to be diligent. Set a calendar reminder on your phone. Sprouted wheat flour is more finicky than white flour. White flour will wait a few days for you to pay attention to it, whereas sprouted wheat demands your attention and love and care much more frequently. It is fickle and will turn bad on you the moment it thinks you have abandoned it. But love it, name it, talk to it. Nurture it. And it will love you back. You can search the internet for starters and how to do them. You will find many posts about precise measurements, or weights and exact timing (as in the all the times are listed as a schedule) but I am not that type of baker. If I had my dream job of a boulangerie in Paris, making croissants, and pastries, I would be that precise. Alas, I am a home baker in middle TN and I am more loose and free. This bread is not a traditional sourdough bread because I use a bit of yeast and the egg whites. Sprouted Wheat Flour is tricky to work with sometimes. This bread has a nice tang to it. It is super moist, stays fresh longer, and the flavor gets stronger as time goes on. And it is easy to make- once your starter is ready. While you can use my flour mixes to make the bread, the starter needs to be made with sprouted wheat flour. I have not tried any gluten free flours to make starter. I did attempt to use my mix to make the starter, and it molded very quickly. Some basics about starters- do not use any metal in the mixing, measuring, storing use filtered water, or bottled water. Keep chlorine away from this keep in a warm spot- the top of the fridge is perfect. Anything warmer and you need to attend more frequently. Anything colder and it will take longer to grow do not cover tightly. You are capturing wild yeast so you need some air flow. set a daily reminder on your phone to feed it Once your starter is ready, you can keep it in the fridge and feed it less often- every few days. You can also dry a starter- spread on silicone mat and let dry. Break into flakes, store in airtight container. When you are ready to bake, a couple of days in advance, add some water, fresh flour, and feed it a couple of times a day until baking day. Here is what you need for the starter Quart glass jar or equivalent Plastic measuring cups Plastic stirring devices Metal ring for the jar (it does not touch the starter) or rubber band Coffee filter, scrap of clean muslin or thin dish towel Filtered water or spring water Sprouted wheat flour, or spelt **note: if your starter ever gets mold on it, you can either pour off the liquid and keep what is on the bottom of the jar. You will want to feed this 2x 12 hours apart before using to bake with** First day: 1/4 cup filtered/spring water 1/4 cup sprouted wheat flour Put into jar, stir well. Cover with cloth or filter and hold it down with metal ring or rubber band. Place jar on top of fridge or on counter in draft free area. Second day: Stir the starter. Discard half. You can compost this. I will have recipes later for using the discard. Add 2T flour, and 2T water. Stir, cover. put it on top of fridge. Third day through day 7-ish: Repeat day 2- discarding half and adding water and flour, in equal amounts. If the jar starts to get crusty, transfer to clean jar. Day 8- or day before baking day: If the starter starts to smell yeasty, you are good to go ahead. If not, continue to feed daily as above. You should see bubbles in your starter 6-12 hours after feeding it and it should have doubled in size. I keep a rubber band on the jar to mark the level after feeding so I can see how far it rises. When you are done baking, if you have left over starter, feed it, put in fridge. You can feed 1 tablespoon of starter with 1 tablespoon of flour and water to keep from discarding so much. The feeding before baking day, feed with at least 1/4 cup flour and 1/4 cup water. Every few days, feed it again with equal parts of water and flour after a discard of half. Here is my video on making the bread https://youtu.be/d6CoSVPlEjs To make the bread- Use this recipe Sprouted Wheat Bread and make the following adjustments: Use 1 tsp yeast (omit if your starter is super strong) Add 1 1/2 cups of starter to the water and yeast. Add 1/2 cup additional flour to the amount in the recipe. Stir, pour, rise and bake as instructed in the recipe.

It is all about sustaining energy throughout the day, and this Warrior Soup packs some secret weapons! Leeks are allium veggies like garlic or onions. They have a ton of fiber which helps you maintain balanced blood sugar throughout the day. You also get doses of polyphenols and vitamin K (responsible for delivering cellular energy). Are you ready to be a warrior? Weekend Warrior, Cleanse, Phase 3 | Serves: 5 (2 cups)Prep Time: 25 minutes | Total Time: 40 minutes INGREDIENTS ¼ cup olive oil 2 cups chopped leeks (white and light green parts only, from about two medium leeks) 1 cup diced celery 2 tbs. minced garlic Sea salt 2 cups peeled, sliced carrots 2 cups peeled, diced sweet potatoes 2 cups fresh green beans, cut into bite-sized pieces 2 quarts organic, sugar-free vegetable stock 4 cups thinly sliced green cabbage ½ tsp black pepper ¼ cup chopped parsley leaves 2 tsp lemon juice Sea salt DIRECTIONS In a large stockpot, heat the olive oil over medium heat. Add the celery, leeks, garlic and a pinch of sea salt. Cook for about 7 minutes. Add the carrots, sweet potatoes, and green beans and cook for another 4 minutes. Add the stock and bring to a boil. Reduce heat and add the cabbage and the black pepper. Cover and simmer for another 15 minutes or until the vegetables are tender. Remove from heat; stir in the parsley and lemon juice. Season to taste with sea salt.

Vitamin C in veggies like bell peppers helps the body convert glucose into energy, one of the primary goals of Phase 1 on The Fast Metabolism Diet. Phase 1 | Serves 8 Prep time: 15 minutes | Total time: 35 minutes INGREDIENTS 2 pounds lean ground beef1 large onion, diced2 stalks celery, diced3 cloves garlic, minced5 cups beef broth, plus more as needed14.5-ounce can diced tomatoes4 carrots, peeled and sliced1 yellow bell pepper, seeded and diced1 red bell pepper, seeded and diced1 green bell pepper, seeded and diced3 tablespoons tomato paste2 tablespoons chopped fresh parsley1/2 teaspoon sea salt1/2 teaspoon black pepper1/2 teaspoon dried oregano1/4 teaspoon cayenne pepper1 1/3 cups quick barley DIRECTIONS In a large pot over medium-high heat, brown the meat with the onion, celery, and garlic. Stir in the next 12 ingredients (everything except the barley). Bring to a boil, reduce the heat, cover, and simmer for 10 minutes. Stir in the barley, and simmer 10 minutes more. This makes a thick soup; if you’d like it to be more “soupy,” add 1 to 2 cups more broth and heat through. Taste and add more salt and pepper if needed, and serve. For a complete grain serving on Phase 1, please serve with an additional 4 slices (1/2 slice per serving) of your favorite Phase 1 grain.

We are now preparing your Phase 2 menu! In Phase 1, we were targeting your adrenals with carbohydrate-rich foods, and fruits high in natural sugar. In Phase 2, we cut those out completely and focus on lean proteins and alkalizing vegetables that will build muscle and stimulate your liver. The more muscle you build, the more food you can consume down the road. Breakfast – (Protein, Veggie) Spinach and Mushroom Scramble Serves 1 | Prep time: 5 minutes | Total time: 10 minutes 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 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. *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 (remember, your portions for protein is half the size for snacks). Snack – (Protein) Turkish Roasted Red Pepper Eggs Serves 3 | Prep Time: 15 minutes | Total Time: 35 minutes Ingredients 1 large red bell pepper, stem, and seeds removed ½ teaspoon balsamic vinegar ½ teaspoon ground cumin 1 teaspoon sweet paprika ¼ teaspoon freshly ground black pepper Pinch cayenne pepper ¼ teaspoon sea salt 6 hard-boiled eggs, halved, yolks removed Minced fresh parsley Directions Preheat the broiler to high. Cut the red pepper lengthwise into quarters. Place them skin-side-up on a foil-lined baking sheet. Broil for 8 to 10 minutes, checking often, until the skins are completely blistered and mostly blackened. Remove the baking sheet from the oven, fold the aluminum foil around the peppers to seal tightly, and let the peppers steam for 20 minutes. When they’re cool enough to handle, slip the skins off of the peppers and place themin a food processor with the balsamic vinegar, spices, and salt. Pulse until everything issmooth. Taste and adjust the seasonings if needed. Stuff the filling into the egg white halves, sprinkle with minced fresh parsley, and serve. Lunch – (Protein, Veggie) Steak Stir-Fry Serves 2 | Prep time: 10 minutes | Total time: 10 minutes Instructions: 2 packs shirataki rice 8 ounces strip steak, thinly sliced across the grain 2 teaspoons grated ginger 1 teaspoon minced garlic 1 teaspoon arrowroot 1/4 teaspoon crushed red pepper flakes 1 red bell pepper, cut into strips 10 asparagus stalks, tough ends trimmed, cut into bite-size pieces 3 tablespoons chicken or beef broth 1 tablespoon tamari Directions: Prepare the shirataki rice according to the package instructions, and cover to keep warm. Combine the steak with the ginger, garlic, arrowroot, and crushed red pepper flakes. Stir-fry over medium-high heat in a nonstick skillet, just until the steak is no longer pink outside (about 1 to 1 1/2 minutes). Scrape the contents of the skillet into a bowl, and set aside. Add the red bell pepper and asparagus to the skillet, and stir-fry 1 minute. Stir in the broth, tamari, and beef (with any accumulated juices), and stir-fry 30 seconds so the sauce can thicken. Serve immediately over shirataki rice. Snack – (Protein) Lettuce Wraps with Smoked Salmon Serves 4 as a snack | Prep time: 10 minutes | Total time: 40 minutes Ingredients 1 large cucumber 1/3 cup thinly sliced shallots 2 thinly sliced jalapeños, red or green 2 tablespoons fresh lime juice 1 tablespoon tamari 12 ounces nitrate-free smoked salmon fillets, broken into bite-size pieces Bibb or romaine lettuce leaves, for wrapping 2/3 cup whole fresh mint leaves 2/3 cup small whole fresh basil leaves Directions Using a vegetable peeler, shave the cucumber lengthwise into thin ribbons. Place them in a large bowl with the shallots, jalapenos, lime juice, and tamari. Let marinate 30 minutes at room temperature. Add the smoked salmon to the cucumber mixture and toss to blend. Scoop the mixture into lettuce leaves and top with mint and basil. Dinner – (Protein, Veggie) Slow-Cooker Pork Roast with Pepperoncini Serves 8 | Prep time: 10 minutes | Cook time: 6-8 hours on low 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 Place all the ingredients except the vegetables in a slow cooker. Simmer on low for 6 to 8 hours or on high for 4 to 5 hours. Serve with the steamed broccoli, spinach, or asparagus.

These tuna cakes will keep you full and satisfied. They are a refreshing summertime dinner bursting with so much flavor you will not miss the fat. Phase 2 | Makes 4 cakes (Serves 2)Prep time: 30 minutes | Total time: 50 minutes INGREDIENTS 1-12 ounce can solid white Albacore tuna, packed in water 1 cup diced celery (about 3 stalks, diced small) ½ jalapeño pepper, diced small (optional) 1 cup chopped fresh cilantro 1 teaspoon chili powder 1 teaspoon cumin 1 tablespoon prepared horseradish 1 tablespoon dill relish (no sugar added) Juice of 1 large lime 1 teaspoon Braggs liquid aminos 1 tablespoon yellow mustard 1 tablespoon whole grain Dijon mustard 2 egg whites, beaten For the Jicama Slaw:½ large jicama, shredded (makes about 1 cup)1 cup shredded red cabbage½ cup chopped cilantro2 scallions, sliced2 tablespoons lime juice½ teaspoon cumin¼ teaspoon sea salt (or to taste) DIRECTIONS In a large bowl, combine tuna, celery, jalapeño, cilantro, chili powder, and cumin. Mix well. Add horseradish, relish, lime, liquid aminos, yellow and whole grain mustard and beaten egg white. Mix well until all the ingredients are well combined. Refrigerate for 15 minutes. Preheat oven to 375F. Line a baking sheet with parchment paper. Using your hands, form 4 cakes with the tuna mixture. Place them on a baking sheet and bake for 20 minutes. In the meantime, prepare the slaw. Combine all the ingredients in a large bowl and toss well. Refrigerate until ready to use. Plate 2 tuna cakes with a side of Jicama Slaw.

Eat to support your metabolism! Cooking is a sacred and calming activity for me. At times, if you walk into my kitchen you’ll find me with two slow cookers and a stock pot, all going at once, because that’s maybe the only night I have to cook for the entire week. You’ll see Tupperware and freezer bags laid out all over the counter. After everything cools I portion it all out for family meals, one-serving meals, breakfasts, lunches, and dinners, and then I label everything and stick it in the freezer. It can be a crazy assembly line for one afternoon, but it makes the rest of the week totally seamless. Sometimes I even invite friends over for a bring-your-own-Tupperware cooking party. But as much as I love to cook, I am also living a very full life and at times stretched very thin financially, emotionally, and for time, as I bet you are too. Therefore most of the recipes I have included are things I prepare daily, so I know they are pretty quick and can be made on the fly. Many can be made on a shoestring budget; a few you could serve to a kind. I also know that most of them freeze and reheat well. Be well! CLICK HERE TO DOWNLOAD NOW!

Skip the boxed stuff. Make this easy, yet traditional, stuffing with savory, metabolism-boosting spices. Phase 3 | Serves: 10Prep Time: 15 minutes | Total Time: 15 minutes INGREDIENTS 10 slices sprouted-grain bread 3 tablespoons olive oil 1 small yellow onion, chopped 2 celery stalks, chopped 1 tablespoon fresh rosemary, minced 1 tablespoon fresh thyme, minced 1 tablespoon fresh sage, minced 1½ to 2 cups turkey giblet broth or chicken or vegetable broth Sea salt Freshly ground black pepper DIRECTIONS 1. Toast the bread until it is dry and crispy. Cut it into cubes. 2. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the onion and celery and cook, stirring often, until they are translucent and soft, about 8 minutes. 3. Stir in the rosemary, thyme, and sage. Add 1 1⁄2 cups of the broth and the remaining 2 tablespoons olive oil. Bring the mixture to a simmer, and stir in the toasted bread cubes until they soak up all of the moisture. Cook and stir for a few minutes, breaking up the bread cubes, until the stuffing reaches the consistency you like. Add more broth if your stuffing is too dry. Add salt and pepper to taste, and serve.

Phase 1 | Serves 8Prep time: 25 minutes | Total time: 1 hour 55 minutes INGREDIENTS 1 head green cabbageSea salt2 pounds lean ground beef1 cup minced onion8 cups cooked brown rice1 tablespoon fresh thyme leaves2 tablespoons chopped parsley3 cups Basic Tomato Sauce (see below)Freshly ground black pepperCrushed red pepper flakes DIRECTIONS Preheat the oven to 350 degrees. Bring a large pot of salted water to a boil. Core the cabbage, but keep the head intact. Lower the cabbage carefully into the boiling water, core side down. As the leaves start to peel away and become soft and pliable (about 3 to 5 minutes), remove them to a plate. When you get 12 to 14 leaves, remove what’s left of the head of cabbage. Set it aside. In a large mixing bowl, combine the beef, onion, rice, thyme, parsley, 2 teaspoons of sea salt, and 1 cup of the tomato sauce. Season with freshly ground black pepper and crushed red pepper flakes to your liking, and mix well. Slice what’s left of the head of cabbage, and place it in the bottom of a 13-by-9-inch baking dish or roasting pan in a single layer. Make a V cut in each cabbage leaf, removing the hard part of the stem. Divide the stuffing evenly among the cabbage leaves (about 1/2 cup per leaf) and roll, tucking in the sides after the first fold. Arrange the rolls snugly in the pan, seam side down. Pour the remaining 2 cups of tomato sauce over the rolls, cover with foil, and bake for 1 1/2 hours, until the meat is cooked through. *You can also add the rolls to the pot or Dutch oven you made the sauce in, lid it, and bake in the oven. Serve with an additional ¾ cup rice per portion. Basic Tomato Sauce4 garlic cloves, thinly sliced1 medium onion, finely diced¼ teaspoon crushed red pepper flakes (optional)2 (28-ounce) cans whole plum tomatoes2 sprigs basil or 1 bay leaf½ teaspoon sea salt, or to taste¼ teaspoon black pepper In a large skillet over medium heat, add garlic, onion and cook until just lightly golden. Add chili flakes and cook for a minute. Stir in tomatoes and juices, basil or bay leaf, and salt and pepper. Bring sauce to a simmer and cook until sauce has thickened and tomatoes have mostly fallen apart (about 30 to 40 minutes). Keep at a steady simmer. If using whole plum tomatoes, mash them up with the back of a wooden spoon or a potato masher to help them break down. Remove sauce from heat and remove basil or bay leaf.

Who needs wheat? You can make great-tasting tortillas without the gluten in minutes with my Fast Metabolism Baking Mix. Use my gluten-free baking mix as you would use flour. These tortillas turn out light and pliable, ready to fill with goodies like shredded chicken, black beans, lean ground beef, and whatever fast-metabolism-friendly toppings you choose for Phase 1 or Phase 3 of The Fast Metabolism Diet.

Phase 3 | Serves 6Prep time: 45 minutes | Total time: 45 minutes, plus soaking time Ingredients Cashew Cheese: 1 1/2 cups raw cashews 1/2 cup unsweetened almond milk 3/4 teaspoon garlic powder 3/4 teaspoon sea salt 3/4 teaspoon fresh lemon juice 1/4 teaspoon coarsely ground black pepper 3 tablespoons chopped fresh Italian parsley Lasagna Rolls: 1 medium eggplant 2 medium zucchinis Sea salt Olive oil 2 cups Italian-style tomato sauce, warmed Directions Make the cashew cheese: Cover the cashews with cold water and soak 8-24 hours (or overnight). Drain the cashews and place them in a food processor with the next 5 ingredients (almond milk through black pepper), and process until creamy. Stir in the parsley. Make the lasagna rolls: Slice the eggplant and zucchini lengthwise, 1/4-inch thick. Sprinkle salt over the slices and place salt side down on a paper towel. Sprinkle salt on the other side of the slices and let sit for about 10 minutes. This will draw the water out of the eggplant and zucchini. Use another paper towel to blot the eggplant and zucchini dry. Heat a large skillet over medium heat. Working in batches, add 1 teaspoon olive oil to the hot skillet and place the eggplant and zucchini slices in the pan for about 1-2 minutes on each side just to let it brown and cook a little. Set the cooked slices aside until you’ve seared all of them. Lay an eggplant slice on top of a zucchini slice. Place 2 tablespoons of the cashew cheese at one end and roll up. Repeat with the rest of the eggplant and zucchini slices and cheese. Coat the bottom of a serving platter with some of the warmed tomato sauce. Place the lasagna rolls on the platter, drizzle with the remaining tomato sauce, and serve.

Phase 1 and Phase 3 | Makes 16 pieces Prep Time: 5 minutes | Total Time: 25 minutes Ingredients 3 whole eggs (Phase 3) or 6 egg whites (Phase 1) 2 teaspoon vanilla 1/3 cup raw cacao powder ½ cup xylitol 1 ½ teaspoon baking powder 1 cup Fast Metabolism All Purpose Baking Mix Directions Preheat oven to 350 degrees F In a medium-sized bowl, whisk eggs together with vanilla, xylitol, and cacao until well mixed. In a separate medium-sized bowl, whisk the baking powder into the Baking Mix. Add the dry ingredients to the egg mixture and stir until blended. Spoon into an 8” x 8” nonstick baking pan (or line a pan with parchment paper). Bake 18-20 minutes. Check with a toothpick for doneness. For Phase 1: 8 pieces is a grain and protein portion. For Phase 3: 4 pieces are a grain portion.

Sprouted-grain bread recipes commonly call for a little oil and/or honey (or maple syrup). Both add moisture and flavor to the dough. This great recipe doesn’t use either, though, and it tastes spectacular! Phase 1 and Phase 3 | Makes 1 loafPrep time: 10 to 20 minutes | Total time: 3 to 4 hours Ingredients 16 ounces (about 4 cups) sprouted whole-wheat flour1 tsp. salt1 1/2 cups lukewarm water (just a little warmer than body temperature)*1 1/2 tsp. instant yeast Directions Mix and knead together all of the ingredients—by hand, mixer, or bread machine—until cohesive dough forms. (The dough may be wetter and stickier than other bread doughs.) If you’re using a stand mixer, knead at low speed for 6 to 8 minutes. Transfer the dough to a bowl and press a piece of plastic wrap onto the surface. Cover the bowl with a damp towel. Let the dough rise in a warm place until it’s puffy and much bigger (although not necessarily double in size), about 1 to 1 1/2 hours. (When you poke your finger into it, it shouldn’t spring back.) Shape the dough into a loaf and place it into a nonstick 8 1/2-by-4 1/2-inch loaf pan. Cover with plastic wrap and let the bread rise for about 1 hour, or until it has risen above the top of the pan. Bake the bread in a preheated 375-degree oven for 35 to 40 minutes. To check doneness, you can poke an instant-read thermometer into the middle (it will read 190 degrees). Remove the bread from the oven, turn it out of the pan, and cool it on a rack completely before slicing. Yields approximately 10-12 slices. 1 slice is a grain serving on Phase 1 and Phase 3. *You’ll need to use 1 to 2 tablespoons less water in summer and 1 to 2 tablespoons more water in winter. Love this recipe? There are hundreds more available to Members of HayliePomroy.com! If you’re not a Member, learn more and join now!

Phase 3 Ingredients Spice mix: 1/4 cup dried parsley 2 tsp. dried dill 2 tsp. onion powder 1 1/2 tsp. sea salt 1 tsp. dried basil 1 tsp. black pepper 1/2 tsp. garlic powder To make ranch dip or dressing: 2 tablespoons Ranch Dressing Spice Mix (shake it first to distribute the spices) 2/3 cup safflower mayonnaise 3 tablespoons almond milk 1/4 teaspoon white vinegar Directions Spice Mix: Stir everything together and store in a sealed jar or bag. To make ranch dip or dressing: Stir all ingredients together. Chill for a couple of hours before serving. Portion is 2-4 tablespoons.

You’ll marvel at how these sweet, delicate shortbread cookies look and taste just like the classic pecan sandies sold in the grocery store — except they’re healthier and made without any butter or sugar. One thing is for certain; they’re just as irresistible.

If you are looking for a family meal that is packed full of healthful vitamins and minerals, like metabolism-enhancing potassium and beautiful flavor from delicious herbs, then I know you will absolutely love this amazing pork tenderloin! Phase 1, 2, and 3| Serves 8Prep time: 25 minutes | Total time: 7 hours 25 minutes INGREDIENTS 2 pounds pork tenderloin (loin in Phase 3)1 teaspoon ground sage1 teaspoon sea salt3 cloves garlic, pressed1/2 teaspoon ground black pepper1 cup water, divided30 drops liquid stevia1 tablespoon arrowroot1/4 cup balsamic vinegar2 tablespoons tamari For the salad:1/2 cup olive oil (Phase 3 only)2 pints cherry tomatoes, halved (sub diced red bell peppers for Phase 2)1/2 red onion, sliced in strips2 tablespoons chopped fresh parsley1/4 cup chopped fresh basil15 drops liquid stevia2 teaspoons arrowroot2 tablespoons balsamic vinegar1/4 cup water1 tablespoon tamari DIRECTIONS Lay the tenderloins on the bottom of a large crockpot. Rub all over with the sage, salt, and pepper. Pour 1/2 cup water in the bottom of the pot, and add the pressed garlic. Cover and cook on low for 6 hours. In a small microwave-safe bowl, mix 1/2 cup water with the stevia, arrowroot, balsamic vinegar, and tamari. Heat for 1 minute, whisk and heat 1 minute more (the mixture should be thickened). Pour half of the mixture over the pork tenderloins and continue cooking an additional 1 hour. With the remaining glaze, you can keep it until ready to serve, then pour the warmed glaze over the tenderloins, shred and enjoy. Or, reserve about 1/4 cup of glaze to use in the salad (see below), and brush remaining on tenderloins before serving. For the salad, in a microwave safe bowl, mix the stevia with the arrowroot, balsamic vinegar, water and tamari. Heat 1 minute, stir and heat 1 minute more. Whisk in the olive oil (Phase 3 only). Pour over the sliced veggies and herbs, to your taste. Refrigerate for 15 minutes or more until ready to eat. Note: If using reserved glaze from the pork tenderloin recipe, whisk the olive oil (Phase 3 only) into the glaze, and pour over the veggies and herbs. Refrigerate for 15 minutes or more until ready to eat. Love this recipe? There are hundreds more available to Members of HayliePomroy.com! If you’re not a Member, learn more and join now!

We are now preparing your Phase 2 menu! In Phase 1, we were targeting your adrenals with carbohydrate-rich foods, and fruits high in natural sugar. In Phase 2, we cut those out completely and focus on lean proteins and alkalizing vegetables that will build muscle and stimulate your liver. The more muscle you build, the more food you can consume down the road. Breakfast – (Protein, Veggie) Spinach and Mushroom Scramble Serves 1 | Prep time: 5 minutes | Total time: 10 minutes 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 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. *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 (remember, your portions for protein is half the size for snacks). Snack – (Protein) Turkish Roasted Red Pepper Eggs Serves 3 | Prep Time: 15 minutes | Total Time: 35 minutes Ingredients 1 large red bell pepper, stem, and seeds removed ½ teaspoon balsamic vinegar ½ teaspoon ground cumin 1 teaspoon sweet paprika ¼ teaspoon freshly ground black pepper Pinch cayenne pepper ¼ teaspoon sea salt 6 hard-boiled eggs, halved, yolks removed Minced fresh parsley Directions Preheat the broiler to high. Cut the red pepper lengthwise into quarters. Place them skin-side-up on a foil-lined baking sheet. Broil for 8 to 10 minutes, checking often, until the skins are completely blistered and mostly blackened. Remove the baking sheet from the oven, fold the aluminum foil around the peppers to seal tightly, and let the peppers steam for 20 minutes. When they’re cool enough to handle, slip the skins off of the peppers and place themin a food processor with the balsamic vinegar, spices, and salt. Pulse until everything issmooth. Taste and adjust the seasonings if needed. Stuff the filling into the egg white halves, sprinkle with minced fresh parsley, and serve. Lunch – (Protein, Veggie) Steak Stir-Fry Serves 2 | Prep time: 10 minutes | Total time: 10 minutes Instructions: 2 packs shirataki rice 8 ounces strip steak, thinly sliced across the grain 2 teaspoons grated ginger 1 teaspoon minced garlic 1 teaspoon arrowroot 1/4 teaspoon crushed red pepper flakes 1 red bell pepper, cut into strips 10 asparagus stalks, tough ends trimmed, cut into bite-size pieces 3 tablespoons chicken or beef broth 1 tablespoon tamari Directions: Prepare the shirataki rice according to the package instructions, and cover to keep warm. Combine the steak with the ginger, garlic, arrowroot, and crushed red pepper flakes. Stir-fry over medium-high heat in a nonstick skillet, just until the steak is no longer pink outside (about 1 to 1 1/2 minutes). Scrape the contents of the skillet into a bowl, and set aside. Add the red bell pepper and asparagus to the skillet, and stir-fry 1 minute. Stir in the broth, tamari, and beef (with any accumulated juices), and stir-fry 30 seconds so the sauce can thicken. Serve immediately over shirataki rice. Snack – (Protein) Lettuce Wraps with Smoked Salmon Serves 4 as a snack | Prep time: 10 minutes | Total time: 40 minutes Ingredients 1 large cucumber 1/3 cup thinly sliced shallots 2 thinly sliced jalapeños, red or green 2 tablespoons fresh lime juice 1 tablespoon tamari 12 ounces nitrate-free smoked salmon fillets, broken into bite-size pieces Bibb or romaine lettuce leaves, for wrapping 2/3 cup whole fresh mint leaves 2/3 cup small whole fresh basil leaves Directions Using a vegetable peeler, shave the cucumber lengthwise into thin ribbons. Place them in a large bowl with the shallots, jalapenos, lime juice, and tamari. Let marinate 30 minutes at room temperature. Add the smoked salmon to the cucumber mixture and toss to blend. Scoop the mixture into lettuce leaves and top with mint and basil. Dinner – (Protein, Veggie) Slow-Cooker Pork Roast with Pepperoncini Serves 8 | Prep time: 10 minutes | Cook time: 6-8 hours on low 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 Place all the ingredients except the vegetables in a slow cooker. Simmer on low for 6 to 8 hours or on high for 4 to 5 hours. Serve with the steamed broccoli, spinach, or asparagus.

Phase 3 | Serves 2Prep time: 15 minutes | Total time: 30 minutes INGREDIENTS 1/4 cup arrowroot1/4 teaspoon sea salt1/4 teaspoon freshly ground black pepper1 egg1/2 cup finely crushed sprouted-grain pretzels1 teaspoon Simply Organic seasoning (or another all-purpose seasoning you like)2 6-ounce halibut fillets2 tablespoons olive oilLemon wedges DIRECTIONS Preheat the oven to 425℉ degrees. Line a baking sheet with parchment. Whisk together the arrowroot, salt, and pepper in a bowl. In a separate bowl, lightly beat the egg. Place the crushed pretzels in a third bowl and stir in a teaspoon of your favorite seasoning. Dip the fish fillets in the arrowroot until they are evenly covered. Then dip them in the beaten egg, and then in the crushed pretzels. Place the fillets on the prepared baking sheet and drizzle them with the olive oil. Bake for 15 to 18 minutes, or until the fish is nearly opaque and the outside is golden brown. Serve with lemon wedges.

Phase 1 | Serves 2Prep time: 10 minutes | Total time: 35 minutes INGREDIENTS 1 large sweet potato, cubed½ cup diced yellow onion2 cups broccoli florets1 cup white beans½ teaspoon coconut aminos, or to taste3 tablespoons tamari1 tablespoon birch xylitol1 cup quinoa, cooked DIRECTIONS Place the sweet potato cubes in a pot, cover with water, and bring to a boil over medium-high heat. Reduce the heat and simmer briskly for about 15 minutes or until almost tender. Drain the sweet potato and set aside. Add the diced onion, broccoli, and beans to the skillet and sauté in coconut aminos for 3-4 minutes. Add sweet potato and stir to mix. In a bowl whisk the tamari, xylitol, and 2 tablespoons water and stir until the xylitol is completely dissolved. Pour the xylitol mixture over the vegetables and simmer for about 5 minutes, until the vegetables are tender. Serve spooned over the quinoa. *Tip: For meat lovers, swap the white beans for 8 oz. of cubed cooked chicken.*Tip: Because the sweet potatoes are so starchy, I like to serve this dish with just a 1/2 cup quinoa.

Haylie Pomroy, whose star-powered clients include Lopez and Reese Witherspoon, shares healthy but hearty recipes for breakfast, lunch, dinner, in her new book.

Last week I started The Fast Metabolism Diet, a 28 day metabolism reset that I plan I doing until the day we leave for Coachella (for a total of 40 days). In my first week I battled caffeine withdrawal then had tons of energy and ended up losing a total of 7 lbs. Heading into Week 2, I faced attending a bridal shower on the diet, grogginess from the DST time change and generally being surrounded by food and alcohol that I started to resent not being able to have. Day 8 - Saturday Phase 1 Excited to start the day, if only because Phase 1 means another delicious Fat-Burning Mango Smoothie. I hopped out of bed right after my alarm went off, then made my smoothie and ate it with rice crackers and a side of Netflix. Then I started trying to prepare for the day - I was headed to my friend Anjali's bridal shower a couple of hours north in LA and had to somehow stick to the plan amidst all the sangria and yummy food. I packed two apples for snacks and a turkey sandwich on sprouted grain bread to eat in the car right before the shower. The book has a recipe for an open-faced sandwich which I followed all the way until the open-faced part: I put a second slice on there and packed it up for the trip. Then I got the slow cooker ready and put in my dinner, Italian Chicken and Wild Rice. Breakfast, lunch and dinner, all prepared before 10am. Not bad. The shower was great.. there was tons of fresh fruit and since I was in Phase 1, by the time my second snack time rolled around I was in heaven. I felt dumb telling everyone I wasn't eating more or drinking because I was on a cleanse, but they're all pretty cool ass chicks so nobody thought it was as weird as I did. After a long drive home, I was so relieved to walk into a warm, good-smelling (and tasting!) dinner waiting for me in the slow cooker. Ian was over and both him and Ryan had some as well --- everyone enjoyed this one. Sari shopping for Anjali and Pre's wedding! Day 9 - Sunday Phase 1 I'm finding that on the mornings when I get to have the mango smoothie for breakfast, it's super easy to get out of bed. It's also Daylight Savings Time so even though I'm up at my normal time, it feels like I slept in, which is kind of nice. Today is a lowkey, spring cleaning day, so Ryan and I spend the morning doing yardwork. That counts as cardio right? I heated up some frozen Chicken and Barley Soup for lunch and then in the afternoon we went to the bar to meet up with Bonney and Lou, who were in town for the weekend, and the rest of our friends. For the first time, I really wished I could just enjoy a beer or two with everybody but I stuck to pounding water with Bonney (who's expecting in June!). After they left, I went to the grocery store (because what else do I do these days ??) and got some Phase 2 foods for work tomorrow. When I got back, a few friends were over, eating pizza and drinking with Ryan and then I REALLY wished I could just say F it and join in. I ate my leftover Italian Chicken as fast as possible to suppress the calling of pizza and went to bed early. The good news? I'm only missing out on 4 more Sunday Fundays. Day 10 - Monday Phase 2 Ugh. The full force of DST hits me this morning and I hit the snooze button a hundred times. I'm also not super eager to prep my turkey bacon and celery breakfast, but I do it anyway, then grill up two chicken breasts - one for my salad today, one for my salad tomorrow. I pack up my jerky, prepare my salad and hit the road. I'm dragging and cranky all morning. I haven't seen any new weight loss since Friday, I'm mad I couldn't have fun with my friends last night and I'm all kinds of stressed out about everything. Plus, it's a Phase 2 day, which is essentially Spartan food. Blech. Meeting my friend Raina for lunch helps a lot - we vent about our various diet plateaus and all the things that are on my mind. She always has the best advice (which is why you should read her blog). In the afternoon, I get my first real headache since the caffeine withdrawal passed last week. All I can think about is sleep. But it's light outside when I get home for the first time since I started my new job and that is something to celebrate. Ryan and I take a short walk, I make some Cinnamon Mustard Chicken and Lemon Garlic Asparagus for dinner, we finished House of Cards Season 2 and head to bed somewhat early. Day 11 - Tuesday Phase 2 More snooze button pushing. This time change is really messing with me, which makes me rethink my plan to give up caffeine forever. I got 8 hours of sound sleep last night and I'm still tired. Saying bye to caffeine may be a pipe dream. Thinking I should just say bye to aspartame instead - no more Red Bulls and Diet Cokes. Turkey bacon and celery again since I'm running late, though I had every intention to try a different Phase 2 breakfast this morning. No time to prepare my salad, so I pack all of the ingredients instead. A quick look around the kitchen has me desperately wishing we had a dishwasher, since that would make this diet INFINITELY easier. Jerky for both snacks at work today. Then, because it was Tuesday, I made lettuce tacos for dinner. Romaine lettuce is a surprisingly awesome taco shell. Day 12 - Wednesday Phase 3 Decided to weigh in again today and found out I lost another pound and half. It's not much but it's something. I start to stress about the minor ways in which I'm not following the diet... I usually eat breakfast within an hour of waking up, not a half hour. Sometimes my meals are more like 4 hours apart instead of 3. And I'm not doing the exercises. I'm going to fix these things but if this continues, I may have to do Phase 2 for 3 days next week. Much like last week, I'm unprepared for Phase 3 again. I have enough raspberries for my Berry Oatmeal Smoothie this morning, but I'll need more for tomorrow. And I have prepackaged almond snack packs (thanks Trader Joe's!) and celery and almond butter for snacks, but no lunches and only enough for one dinner tonight (Coconut Curry Chicken I am so excited for you!). This means another grocery store visit for me. Yay. To get through lunch though, I go to a place in Carlsbad where you can make your own salads and order a salad with red onions, tomatoes, chicken, quinoa, cucumbers and kalamata olives. Around mid-afternoon, a mild headache and a wave of fatigue hits me like no other. A lot of feelings and emotions have been coming up for me this week and I wonder if its the diet or the new job or a post-Sayulita come down or a combination of everything. I'm completely zapped of energy suddenly and yet at the same time I feel restless and frustrated about a lot of things, bored, and generally depressed that I can't take part in the foods I love, that I can't go out to eat with friends, or enjoy a glass of wine after dinner. One thing that I know about myself is that I have a high need for inclusion and this diet makes me feel like an outsider, which is not great. Maybe this is why I always prefer workout weight loss methods, for the camaraderie? At least then I feel like part of the fitness community. And I know there are nutrition communities but that is a bunch of people suffering together, not enjoying endorphins together... All of a sudden, I can't think of a single reason that giving up Red Bull and alcohol is a good idea. Day 13 - Thursday Phase 3 Confession: I don't think I've ever cooked an egg. I mean, I vaguely remember hard boiling them a couple of times when I was a teenager but I can't be positive that one of my parents didn't do it for me. So this morning, I wake up determined to fry an egg for the Egg and Toast with Tomato and Red Onion recipe in the book. Surprisingly I didn't mess it up and it was delicious. Even though I'm not typically a fan, eggs always do make it feel like real breakfast. I packed up the leftover Coconut Curry Chicken for lunch and some celery and almond butter for one of my snacks. I plan to have raw almonds for the other. It's a pretty stressful day at work and and my kneejerk reaction is to say F it and grab the bag of SunChips in my desk so that I can eat my feelings. This continues after work with nonstop red wine cravings. Instead, to ignore it all, the work day included, I just eat the rest of my Coconut Curry Chicken leftovers for dinner and go to bed early. Day 14 - Friday Phase 3 Two weeks!! Despite being bummed out about this diet for the past two days, I woke up with renewed energy when I realized that I am essentially halfway through Haylie's diet (though since I'm doing 40 days, I'm not quite there yet). Today I had another fried egg on sprouted grain toast and then headed to work with only almond butter and celery packed up for my snacks --- I'm so out of food that today will have to be another stop at the salad place day. As I eat my first snack, I realize that I've been a lot more relaxed about following the diet in the last few days. Not relaxed as in not following it, but relaxed as in, I've got it down and I'm not so stressed about all the packing and planning. I kind of know what I need to eat and when and what I have in stock for that. Plus I like that I know I can buy lunch out sometimes, knowing what needs to be inside it. Like today, I get the same salad with grilled chicken, kale, quinoa, red onions, kalamata olives, tomatoes and cucumbers. On the way home, I finally catch up with my cousin who inspired me to do this diet in the first place and it was really great listening to his experiences and hearing his perspective on everything, especially our identical feelings on the exclusion that our lack of drinking created. It's also good to know that he's continuing the diet to a degree still, even though he finished his 28 days (and then some). I head to Sprout's on the way home and buy enough to enjoy a final meal for Week 2, Chicken and Quinoa Risotto! FMD Week 2 Weight Loss: 3 lbs

I don't know what I like about this recipe more, the combination of lemons, blueberries, and apples in a scone or that these scones are packed with vitamin C, antioxidants and heart-healthy properties? I'll let you decide! Phase 1 |Serves 8Prep time: 15 minutes | Total time: 30 minutes INGREDIENTS 2 cups spelt flour1⁄4 cup xylitol2 teaspoons baking powder1⁄4 teaspoon sea salt1 tablespoon freshly grated lemon zest (from about 1 lemon)1 cup (a 6-ounce container) blueberries (fresh or frozen)1 cup peeled, cored, chopped raw apple (about 1 small apple)1/2 cup unsweetened rice milk2 teaspoons vanilla DIRECTIONS Preheat the oven to 400℉. Line a baking sheet with parchment. In a large mixing bowl, stir together the spelt flour, xylitol, baking powder, and sea salt. Mix in the lemon zest. Add the blueberries, and mix gently to coat them with flour. Combine the apple and rice milk in a blender, and blend until smooth. Scrape this mixture into the flour mixture, add the vanilla, and mix well until a dough forms. Turn the dough out onto the parchment-lined pan. Pat into an 8” circle and cut into 8 wedges, leaving the wedges together. Bake 15 minutes, or until golden brown (a toothpick inserted into the center will come out clean). Cut again along the scored lines between the scones. Serve warm or at room temperature. NOTE: Serve this recipe with an additional 3/4 cup of Phase 1 fruit.

Dill can be a powerful herb to add to any meal. Its phytonutrients help emulsify fats and enhance nutrient absorption specifically to the brain. Also known for its elevating and hormone balancing characteristics makes this meal not only delicious but puts major power on your plate! Phase 1 | Serves 4Prep time: 25 minutes | Total time: 25 minutes INGREDIENTS 1 cup toasted buckwheat groatsSea salt1 lemon1 pound skinless, boneless chicken breast, cut into bite-size pieces2 large bell peppers (red, orange and/or yellow), cut into strips1 small red onion, sliced1/2 cup chicken brothFreshly ground black pepper8 ounces sugar snap peas (about 3 ½ cups)1/3 cup chopped fresh dill DIRECTIONS In a medium saucepan, combine 2 cups water and ½ teaspoon sea salt. Bring to a boil. Stir in the buckwheat, reduce the heat to low, cover with a tight-fitting lid, and simmer 10 minutes. Remove the pan from the heat and let sit covered for 10 additional minutes. Remove the lid and fluff the buckwheat with a fork. Meanwhile, grate 1 teaspoon zest from the lemon; set aside. Squeeze 1 tablespoon lemon juice into a pie plate, add the chicken, and turn to coat. Heat a 12-inch nonstick skillet over medium-high heat. Add the bell peppers, onion, 2 tablespoons of the broth, and 1/4 teaspoon each salt and black pepper. Cook 3 minutes or until the veggies soften, stirring. Transfer to a large bowl. To the same skillet, add the sugar snap peas, 2 tablespoons broth, and 1/8 teaspoon each salt and black pepper. Cook 2 to 3 minutes or until beginning to brown, stirring occasionally. Add to the pepper mixture. To the same skillet, add the chicken; sprinkle with 1/4 teaspoon salt. Cook 3 to 5 minutes or until golden, stirring once or twice. Return the vegetables to the pan; add the remaining 1/4 cup broth. Cook 1 minute or until saucy, stirring. Stir in the dill, 1/4 teaspoon salt, and reserved lemon zest. Serve over cooked buckwheat.

Onto Phase 3 we go! Now if you’ve familiarized yourself with Phase 3 already, then you know this is where we add in some healthy fats that will Unleash the Burn! After skipping out on them Monday thru Thursday, your body is primed to take those healthy fats you’re now adding in and burn through them, as well as, the ones you unlocked in Phase 2! Get ready. Breakfast – (Fruit, Fat/Protein, Grain, Veggie) Eggs & Toast with Tomato & Onion Serves 1 | Prep Time: 5 minutes | Total time: 10 minutes Ingredients 1 slice of sprouted-grain toast 1 large egg ¼ teaspoon olive or grapeseed oil 1/2 medium tomato, sliced ¼ red onion, sliced Sea salt Black Pepper Directions Toast the bread. Meanwhile, fry the egg in a nonstick skillet with oil. When done, place it on the toast and top with the tomato and onion slices. Add sea salt and pepper to taste. Snack – (Healthy Fat, Veggie) Almond Butter-Stuffed Celery Serves 1 | Prep Time: 5 minutes | Total time: 5 minutes Ingredients 2 celery stalks 2 tablespoons almond butter Coconut flakes or carob chips (optional) Directions Wash and clean the celery stalks. Cut into 2- to 3-inch pieces. Fill the celery pieces with the almond butter. Sprinkle with coconut flakes and/or carob chips. Lunch – (Fat/Protein, Veggie, Fruit) Italian Tuna Salad Serves 2 | Prep time: 15 minutes | Total time: 15 minutes Ingredients 1/4 cup diced red onion 1 – 12-ounce can solid white tuna in water, drained 2 celery stalks 1/4 cup black or green olives, pitted and sliced 2 tablespoons olive oil 1 teaspoon lemon zest ½ lemon, juiced 2 tablespoons chopped basil ¼ teaspoon sea salt 1/8 teaspoon black pepper 2 cups baby spinach leaves Directions In a medium-sized bowl, combine the onion, tuna, celery, and olives. Add the olive oil, lemon zest, lemon juice, and basil and toss to coat. Season with salt and pepper. Serve over spinach. Serve with your favorite P3 fruit. Snack – (Healthy Fat, Veggie) Creamy Guacamole Serves 1 | Prep time: 5 minutes | Total time: 5 minutes Ingredients 1 teaspoon safflower mayonnaise 1/2 avocado 1 teaspoon cilantro 1 teaspoon lime juice 1/8 teaspoon cracked red pepper Salt and pepper to taste 1 cup sliced cucumber or jicama Directions Mash first 6 ingredients together and serve with sliced cucumber or jicama. Dinner – (Fat/Protein, Veggie, Grain/Starch) Shrimp with Spinach Fettuccine Serves 2 | Prep time: 10 minutes | Total time: 20 minutes Ingredients 2 packages shirataki fettuccine noodles12 ounces large shrimp, peeled, deveined3/4 teaspoon sea salt, plus additional as needed1/2 teaspoon dried crushed red pepper flakes4 tablespoons olive oil1 medium onion, sliced14.5-ounce can diced tomatoes3 garlic cloves, chopped1/4 teaspoon dried oregano leaves3 tablespoon chopped fresh Italian parsley leaves3 tablespoon chopped fresh basil leaves Directions Prepare the shirataki noodles according to package instructions and set aside in a bowl. Toss the shrimp in a medium bowl with the salt and red pepper flakes. Heat the oil in a heavy large skillet over medium-high heat. Add the shrimp and sauté 1 to 2 minutes, until pink. Transfer the shrimp to a large plate; set aside. Add the onion to the same skillet and sauté until translucent, about 5 minutes. Add the tomatoes with their juices, garlic, and oregano. Sauté 1 to 2 minutes. Return the shrimp and any accumulated juices to the tomato mixture; toss to coat, and cook for about a minute so the flavors meld together. Stir in the parsley and basil. Season with more salt, to taste, and serve over noodles.

My book, The Burn, uses food to target specific conditions that may be keeping you from optimal health: inflammation, digestive issues and/or hormonal imbalances. The targeted recipes I use in the book are therapeutic, but also delicious. This recipe for stuffed zucchini is just one of the easy recipes for the D-Burn, targeting digestive issues. The D-Burn is a 5-day plan designed to help you repair your GI tract, and nurture the mucosal lining of your intestines and respiratory tract. You’ll stimulate the right digestive enzymes to not only break down the food you eat but digest and eliminate excess stored fat. You’ll also clear out the lungs at the same time. Here are some signals that your body may need the 5-day D-Burn: Does your belly feel bloated after meals? Are you having more gas than usual? Are you constipated or have bouts of diarrhea? Do you have mental fog and fatigue? Do you have mucus in the back of your throat, or are you coughing up phlegm? If these sound familiar, your body may be crying out for the D-Burn. Read more about The Burn, and how each of its mini-plans can help you bust through plateaus and propel your health and metabolism forward. In the meantime, enjoy this recipe for Stuffed Zucchini. The fresh herbs and spices in this recipe help speed up the elimination of broken-down fat. The cooked vegetables and starches help activate the GI tract and keep things moving. D-Burn Recipe: Stuffed Zucchini Prep time: 10 minutes | Total time: 50 minutes | Serves 4 Note: Set aside half of this dinner for your lunch. You’ll have a serving to spare for sharing or saving for later. Just put that remaining serving in the freezer until you’re ready to use it. Ingredients 4 medium zucchini (about 9 inches long)2 tablespoons extra-virgin olive oil1/2 medium onion, finely chopped1/2 red bell pepper, finely chopped3 garlic cloves, minced2 teaspoons ground cumin1 1/2 teaspoons sea salt1/4 teaspoon crushed red pepper flakes1 pound lean ground beef1/2 cup chicken broth1 cup cooked quinoa1/4 chopped fresh mint1/4 cup finely chopped fresh parsley Directions Preheat the oven to 375 Fahrenheit. Halve the zucchini length-wise, and then scoop out the seeds with a melon baller or sharp spoon, leaving about 1/4 inch of flesh. Arrange the zucchini shells snugly in a 9 x 13-inch baking dish or on a rimmed baking pan. Heat a large skillet over medium-high heat. Place the oil, onion and bell pepper in the skillet and sauté for 3 minutes. Add the garlic, cumin, salt, and red pepper flakes and sauté for 1 minute. Add the ground beef and cook, stirring often, until browned (about 10 minutes). Add the chicken broth and scrape up any browned bits from the bottom of the pan. Raise the heat and simmer for 1 to 2 minutes, until the liquid has nearly evaporated. Remove from the heat and stir in the quinoa, mint, and parsley. Divide the filling among the zucchini, packing it tightly and mounding it up. Cover tightly with foil and bake for 40 minutes, until the zucchini is tender.

Ironically, the foods you crave the most may be the foods to which your body is most intolerant. When I was little, my body used to crave fat. I didn't know then that my body was craving fat because my body needed it. Now I know that I need good fats, but I'm allergic to dairy. I started subbing in good fats, like safflower mayo and even dairy-free cheese.

My new book, The Burn, uses food to target specific conditions that may be keeping you from optimal health: inflammation, digestive issues and/or hormonal imbalances. The targeted recipes I use in the book are therapeutic, but also delicious. This recipe for Dover sole is just one of the recipes you’ll find. The I-Burn is a 3-day plan designed to help you reduce inflammation in the body. And yes! Three days really is enough time to make huge positive changes in your health. Here are some signals that your body may need the 3-Day I-Burn: Do your face, arms and legs feel puffy and bloated? Do your socks leave marks around your ankles? Do you have trouble getting your rings off at the end of the day? Are you muscles hidden under swelling, edema or cellulite? Do your fingers and toes tingle? Are you dehydrated, even though you keep drinking water? If these sound familiar, the 3-day I-Burn has your name written all over it. Read more about my upcoming book, The Burn, and how each of its mini-plans can help you bust through plateaus and propel your health and metabolism forward. Order your copy today, and in the meantime, enjoy this recipe for Dover Sole with Roasted Vegetables. The cabbage, mushrooms, and fish in this recipe are some of my favorite healing foods, aiming to flush toxins, aid elimination and deluge the body with kidney-supportive micronutrients. Dover Sole With Roasted Veggies Serves 2 Ingredients 1 1/2 cups sliced cabbage 1 1/2 cups sliced carrots 1 1/2 cups sliced white mushrooms 1 1/2 cups diced zucchini 1 cup diced beets 1 cup sliced tomatoes 4 garlic cloves, minced 4 tablespoons extra-virgin olive oil 2 teaspoons sea salt pinch of black pepper 12-ounce Dover sole fillet (or other white fish) Directions Preheat the oven to 425 F. In a large bowl, toss all the vegetables with the garlic, oil, salt and pepper. Spread them evenly on a roasting pan. Roast for 1 hour, or until the vegetables are tender and a little bit crisp. In the last 8 minutes of cooking, place the Dover sole on top of the vegetables. Cook for 3 minutes. Flip the fish and cook for an additional 5 minutes. Remove from the oven and serve the sole over the vegetables.

Hello and Happy New Year! My New Year’s resolution is all about getting healthier. After doing some research and reading, I decided to try the 28 day Fast Metabolism Diet by Haylie Pomroy. It’s medically sound, and many people have gotten off major medications and lost weight just by healing their metabolism on this diet. […]

Serves 20 (1 cup + 1 cup water= 1 serving) Makes 20 cups, but note that this soup makes a concentrate, so when you prepare to eat it, dilute it with an equal part of water (so that in total, this recipe makes enough for 40 cups of soup). To make your 2-cup serving, you will use 1 cup of this base and 1 cup of water. Just mix and reheat. And remember, you can always make more—this is a free food! Ingredients 6 cups spring water 9 celery stalks, chopped 6 cups green beans 6 cloves garlic, smashed 9 zucchini, cubed 3 cups button mushrooms 3 cups parsley 1½ onions, diced Sea salt to taste Directions Place water, celery, green beans, and garlic in a stock pot and cook for 5 minutes. Add zucchini, mushrooms, parsley, and onions and cook for another 5-7 minutes until tender. Let cool and pour all ingredients into a blender or blend in the pot with an immersion blender. When serving, dilute this concentrate with an equal amount of water, then heat and enjoy.

This crunchy Thai-inspired salad has a delicious coconut lime dressing and is a quick, all-in-one, healing H-Burn meal.

Hayley Pomroy Fast Metabolism Diet Review | How I lost 20lbs in 28 days, complete with exercise videos and tips on making the most of this unique diet plan.

Steal this sip trick from the stars.

Haylie Pomroy Fast Metabolism Diet Phase 2 Meal Plan | What I eat in a day during this most challenging part of the diet (for me, at least).

This is my collection of healthy recipes that are family friendly, tasty, easy and fun! All are SUGAR FREE, I use healthy fats, easy to digest grains and lots of veggies. Most recipes fit into eating plans written by Haylie Pomroy- The Fast Metabolism Diet Plan, Metabolism Revolution, Food Rx Plans and Burn plans. I did not write these plans, I do not own the plans. These are my recipes I use for those plans. Of course, you don't have to be on a plan to eat these yummy recipes!

I hate diets! But I love methods. Using food as medicine, without deprivation, to achieve personal health goals, gets my attention. Periodically, I like to focus extra attention on a specific metho…

This is my collection of healthy recipes that are family friendly, tasty, easy and fun! All are SUGAR FREE, I use healthy fats, easy to digest grains and lots of veggies. Most recipes fit into eating plans written by Haylie Pomroy- The Fast Metabolism Diet Plan, Metabolism Revolution, Food Rx Plans and Burn plans. I did not write these plans, I do not own the plans. These are my recipes I use for those plans. Of course, you don't have to be on a plan to eat these yummy recipes!

Beans and onions are major players in helping decrease inflammation in the body. Amazing spices, like cumin, help improve blood cholesterol and promote weight loss and fat reduction. What are you waiting for? Make yourself some of this amazing, cozy chili and let's get started on better health today! Phases 1 & 3, Metabolism Revolution (Part 1) | Serves 6*Prep time: 15 minutes | Total time: 45 minutes INGREDIENTS 2 medium onions, chopped2 cloves garlic, minced1 large carrot, peeled and chopped1 large stalk celery, chopped1 pound lean ground beef, turkey or buffalo1 15-oz. can kidney beans, drained1 15-oz. can pinto beans, drained1 16-oz. jar Nomato Sauce (MR - homemade)1 tsp. cumin1/2 tsp. dried oregano1 tsp. sea salt1 to 3 cups vegetable broth (MR - homemade)Black pepper to tasteChopped cilantro DIRECTIONS In a large soup pot, saute the onion, garlic, and carrot in 2 tablespoons of vegetable broth until they just start to soften. Add the ground beef and cook until brown. Stir in the Nomato Sauce, cumin, oregano, and salt. Add the drained beans. Add the broth, one cup at a time, until the chili is the consistency you like. Cook until everything is heated through and serve. Garnish with a sprinkle of the chopped cilantro. Phase 3 add avocado or olives. Beans in this recipe count towards protein and grain. MR they are a complex carb.