Recipes for the Metabolism Reset Diet



The hardest thing when you decide to take on a diet like this is to know exactly what sort of meals you can and can’t eat.

It’s easy to just be handed a list of CAN eats and CAN’T eats but what sort of meals can you cook with what’s left. Who want’s to just eat salad for 3 weeks…not me mate!

So here is a list of the meals and recipes to assist you on your way

Meal Ideas

Chilli & Cauliflower Rice

  • * Extra Lean Mince
  • * Mushrooms
  • * Onion
  • * Red Peppers
  • * Tin of chopped tomatoes
  • * 2 tablespoons of tomato puree
  • * 2 crushed garlic cloves
  • * 1-2 tsp chilli powder (or to taste)
  • * 1/2 tsp ground cumin
  • * 150ml beef stock


Throw in a pan and simmer for 30mins. You can add as much veg from the list as you want.

Grate a full cauliflower in a food processor and microwave in a bowl covered with cling film for 8 minutes or steam for 15-20 mins and leave it chunky.


Chicken Stir Fry

  • * 120g chicken
  • * Bean sprouts
  • * Peppers
  • * Mushrooms
  • * Tenderstem Broccoli
  • * Spring Onions
  • * Mange-tout


Fry in a wok and add soy sauce and five spice to taste!

TOP TIP: Use a vegetable or chicken stock cube mixed in a cup of hot water and add to pan to avoid food from sticking and to help soften the veg.


Steak, topped with Onions, Mushrooms and Peppers

Dry fry a 120g steak – Top with dry fried onions, mushrooms and peppers.  Serve with side salad.


Chilli stuffed Peppers

Make the chilli as instructed above, stuff a red pepper and bake in the oven for 20 mins.


Chicken Fajitas – Lettuce wraps

  • * 120g Chicken
  • * Yellow Pepper
  • * Red Pepper
  • * 1 Onion
  • * Packet of fajita spice mix
  • * Iceberg or Romaine Lettuce Leaves

Fry off ingredients and use lettuce leaves as a tortilla.


Pork and Apple Burgers

  • * Pork Mince
  • * 2 peeled apples
  • * 1 finely diced Red Onion
  • * Lots of salt and pepper ( plus any other seasoning you may prefer – chilli, garlic etc )


Grate the 2 apples into the pork mince, add the onion, season and make into burgers. Grill or dry fry and serve with salad or veg


Beef and Spinach Curry

Serves 3

  • 600g fresh cubed beef
  • 2 large onions cubed
  • 4 large garlic cloves chopped
  • Grated fresh root ginger (optional)
  • 1 red chilli chopped
  • 75g yellow curry powder (hot madras)
  • 1 tin of chopped tomatoes
  • 300ml beef stock
  • 2 bay leaves
  • 150g of fresh spinach leaves
  • 3 ripe tomatoes cut into 8ths
  • Salt and pepper to taste

Brown off beef and transfer into casserole dish with lid, fry off onion garlic chilli & ginger until soft, add 1 teaspoon oil and add curry powder, stir and fry much as poss without burning.

Add tinned tomatoes and fry some more.

Transfer this to casserole dish. Add stock and bay leaves, cover and simmer until beef is tender (2 hrs) or place in oven 180 degrees for 2 hrs until beef tender.

Add spinach and fresh tomatoes, cover for last 5 mins until spinach has wilted. Serve with cauliflower.



  • ½ medium onion , peeled and diced
  • 1 garlic clove
  • 1 medium green or red pepper diced
  • Mushrooms ( optional )
  • ½ bag of spinach (optional)
  • 4 cups of ripe diced tomatoes (or 2 cans chopped)
  • 1 teaspoon chilli powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Pinch cayenne pepper  (or more if you like spice)
  • Salt and pepper to taste
  • 5-6 eggs

Soften the garlic and onion together, then add the peppers and mushrooms (optional) and spinach (optional). Add the fresh or tinned tomatoes, herbs and spices and bring to the boil. Gently drop the eggs in last to poach … or poach them separately in another pan.


Chicken and Roasted Veg

Bake a chicken breast that has some Nandos seasoning on it in a foil parcel for approx. 20 mins. (Nandos medium is my favourite! The hot one contains sugar so avoid!!) – Also roast vine tomatoes, courgette, red onion, chopped mushrooms in the oven with whole garlic cloves, balsamic and some seasoning. Is also nice served with salad.


Courgette Spaghetti Bolgnese

  • * Mushrooms
  • * Onion
  • * Red Pepper
  • * Tin of chopped tomatoes
  • * 2 tablespoons of tomato puree
  • * 2 crushed garlic cloves
  • * 150ml beef stock
  • * Oregano / Mixed Herbs
  • * Courgettes

Throw in a pan and simmer for 30mins!

Make spaghetti from a courgette (you can buy a special device that does it for you or slice thinly into strips with a knife) – then boil in a pan and serve with bolognaise!


Beef Meatballs and Tomato Sauce


  • Extra Lean Mince
  • Finely diced Onion
  • Salt & Pepper
  • 3 crushed Garlic cloves
  • Oregano

Throw all ingredients in a bowl, mix together with your hands and roll into small meatballs.

Place into a glass or ceramic ovenproof baking dish and cook in a preheated oven (200 degrees) for 10 – 12 mins

If you want to brown them more after cooking, fry off in a non-stick pan afterwards ( if done before they fall apart )




  • 2 x 400g tins of good quality plum tomatoes
  • 2 Celery sticks
  • 2 diced Onions
  • 3 Bay Leaves
  • Handful of Basil Leaves
  • 1 glass of water
  • 2 tablespoons of Tomato Puree
  • Salt and Pepper

Finely chop the celery, and onions, and dry fry them gently in a large pan in until softened and golden-brown.

Add the tins of tomatoes, basil, bay leaves, tomato purée, water, salt and freshly ground black pepper.

Mix well, cover with a lid and allow to simmer on a low heat for approximately 2 hours to reduce stirring occasionally. SERVE WITH THE MEATBALLS!



  • 8 x Eggs
  • Fresh sliced chestnut mushrooms ( if not 100% fresh they become too watery )
  • Diced red and green peppers
  • Diced onion
  • Left over asparagus chopped into pieces ( already cooked not raw )
  • Left over broccoli cut into small pieces ( already cooked not raw )

Throw onion, diced peppers, mushrooms in a pan and dry fry until soft and golden – throw in already cooked asparagus and broccoli.

Whisk the 8 eggs together with salt and pepper and pour into the pan. Leave on the stove to cook and set (place pan in the oven for a short while if the top needs browning off)




Grilled Portobello Mushrooms

  • Portobello Mushrooms
  • Sea Salt and Pepper
  • Crushed Garlic Cloves

Remove the stems (helps remove moisture) and cut a shallow X into the bottom of each. Place mushrooms on a baking tray and sprinkle with lots of sea salt, black pepper and crushed garlic. Place on a baking tray and bake for 10 mintues and flip over for another 10 minutes in the oven until golden brown.

Serve with oven roasted vine tomatoes and a piece of Steak!!


Mashed Cauliflower

  • 2 Whole Cauliflowers
  • Chopped Spring Onions
  • Sea salt and pepper

Steam the Cauliflower until tender – mash manually with a potato masher or puree in a food processor.

Finely chop and add the spring onions, and bake in a casserole dish for 20 minutes – Serve!


Baked Apple Snacks

  • 3 Apples (Granny Smith or Pink Lady work well)
  • Cinnamon

Thinly slice the apples using a mandolin (if they are done too thick with a knife they’ll be mushy)

Place on a baking tray lined with brown paper and sprinkle with cinnamon – bake in a preheated oven (100 degrees) for 2.5 – 3 hours flipping once in between.

The longer you bake on a low temperature the better.


Lettuce Wraps

  • 4 iceberg lettuce leaves
  • 2 cooked turkey breasts, sliced
  • ½ cucumber, cut into long strips
  • 4 spring onions cut into long strips
  • Sprinkle of paprika

Place sliced turkey breast with cucumber, onion and paprika in lettuce leaf. Then wrap with another leaf to make a wrap. Repeat with remaining ingredients.


Roasted Tomato Soup

  • 2.5kg plum tomatoes (or vine ripe tomatoes)
  • 1 red onion, peeled and diced
  • 1 tsp dried basil
  • 1/2 tsp red chilli flakes- optional
  • 1 tin of chopped tomatoes
  • 4 vegetable stock cubes, made up
  • 1 bay leaf
  • Sea salt and freshly ground pepper, to taste

Lemon juice

Preheat the oven to 200 degrees. Cut the plum tomatoes in half and toss them into a roasting pan   and add some dried Italian herbs and several peeled cloves of garlic. Add a generous drizzle of lemon juice. Put into the oven and gather the next ingredients for roughly 45 minutes.

Dry fry the onion and garlic and stir for a few minutes until the onion is soft but be careful not to burn the garlic. Add the herbs and chilli flakes and stir for another minute or two. Add the tinned tomatoes and stock. Toss in the bay leaf and season with sea salt and fresh ground pepper, to taste. Add the oven-roasted tomatoes and garlic, breaking the pieces apart with a wooden spoon. Cover and bring to a simmer for about 30 to 40 minutes. Discard the bay leaf. Puree the soup in a blender then return to the pot. Taste for seasoning adjustments.


Chicken Caesar Salad

  • 1 chicken breast, seasoned
  • Handful of lettuce leaves
  • Sliced cucumber
  • 6 cherry tomatoes
  • 2 spring onions, sliced
  • 4 basil leaves
  • Juice of 1 lemon


Grill the chicken breast until cooked through. While cooking make the salad in a bowl.  Make dressing with black pepper and lemon juice then dress salad leaves. Slice chicken and arrange on top of salad bowl.


Chicken Curry

  • 2 Onions, chopped finely
  • 150g Button Mushrooms halved
  • 1 Red Pepper, sliced
  • 4 cloves of garlic, crushed
  • 1 red chilli, chopped
  • 1 tbsp Ginger powder
  • 1 tbsp Himalayan Rock salt
  • 1 ½ tbsp Garam Masala
  • 6-8 medium tomatoes (Blended) or tinned
  • 1 tbsp Turmeric
  • Fresh Coriander, torn
  • 3 chicken thighs
  • 4-6 chicken drumsticks
  • 1 small teaspoon of olive oil


Add oil large frying Pan and add onion and garlic until browned. Stir in ginger, chillies, tomatoes, turmeric, garam masala and salt.  Allow to simmer for 3 minutes. Add Chicken and coat chicken with ingredients. Cook on low heat for at least 30 – 45 minutes.  Add mushrooms and peppers and cook for a further 5 minutes.  Finish with a sprinkle of torn coriander.


Monkfish and Lemon Skewers

Serves 4

  • 800g monkfish tail fillets, cut into 4cm


  • 4 unwaxed lemons
  • 2 tsp sumac (see below)
  • 1-2 tsp dried red chilli flakes
  • Sea salt
  • 4 garlic cloves
  • A handful of fresh flat leaf parsley, finely


  • Salt and freshly ground black pepper
  • Wild rocket leaves


Sumac is a blend of spices and is widely in Turkish cooking. If you can’t find it, mix 1 tsp each of lemon zest, toasted crushed cumin seeds and sweet smoked paprika and use this instead)

Put the monkfish into a glass bowl. Finely grate the zest of 2 lemons in a separate bowl and set aside. Halve these lemons and squeeze the juice over the fish. Add the sumac and chilli, season well with sea salt and stir. Cover and chill in the fridge for 15-30 minutes.

Meanwhile, preheat your grill to high. Add the garlic and parsley to the lemon zest. Season, mix well, and then set aside. Thinly slice the remaining lemons. Thread the monkfish and lemon slices alternatively onto 8 metal skewers (or wooden skewers soaked in water for 30 minutes). Grill for 8-10 minutes (turning them halfway through) or until the fish is cooked. Garnish with the zest mixture and serve with rocket salad.


Thai green turkey burgers with Courgette and green bean stir-fry

Serves 4

Ingredients for Thai Green paste

  • 4-6 medium green chillies, de-seeded and roughly chopped
  • 2in piece of fresh ginger, peeled and grated
  • 2 garlic cloves, crushed
  • Small bunch of fresh coriander
  • 2 lemongrass stalks, chopped
  • 1 lime, grated zest and juice
  • 1 tbsp coriander seeds, crushed
  • 1 tsp ground cumin
  • 1 tsp black peppercorns, crushed
  • 3 tbsp olive oil
  • 8 kaffir lime leaves, torn into pieces (if unavailable, use the grated zest of 1 extra lime)

If you have a mini blender, put all ingredients together and blitz until a smooth paste forms. If not, use a pestle and mortar to grind all the ingredients together. This should keep for a couple of weeks in the fridge, so make double and you’ll have plenty for more burgers.

Ingredients for burgers:

  • 600g turkey mince
  • 1 egg
  • 2-3 tablespoons of the curry paste
  • 1 large courgette
  • handful of green beans
  • Red onion
  • 1 green chilli
  • Half an inch of grated ginger

Mix together the turkey, curry paste and egg until everything is bound together.  Season with a little sea salt. Shape into small patties. 600g should make 6-8 patties. Dry fry or grill the burgers until cooked. Meanwhile use a peeler to get strips of courgette and cut the beans in half, length ways. Heat a little oil in a wok and fry off the ginger and chilli. Add the veggies and toss so the chilli and ginger coat the veggies.

Serve burgers with stir fried veggies and some raw spinach.


Crab and Cauliflower Cakes

  • white crab meat
  • 1 small head of cooked cauliflower (mashed)
  • 3 stalks of finely chopped celery
  • 1 finely chopped onion
  • 1 tablespoon chopped parsley
  • 2 eggs, beaten
  • 1 tsp chilli powder or 1 chopped red chilli


Combine all ingredients in a large bowl. Form into 6 patties and chill in the fridge for at least 1 hour. Grill until cooked thoroughly.  Serve with a green SALAD.



hCG Drops

Apple and/or Orange   or  PINK GRAPEFRUIT

Half of Vitamins

– Handful of Strawberries

hCG Drops



hCG drops before Dinner

Other half of vitamins

– 120 g protein, veg  Steak n stirfry

Evening before bedtime  Protein Shake or have one in morning with fruit


To drink: Black tea or Coffee, green or herbal teas.

TONS OF WATER throughout the day


**You can eat large portion of salad for lunch and veg for tea!!!**

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  78. Recipes for the Metabolism Reset Diet – My Life My Terms

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  86. Recipes for the Metabolism Reset Diet – My Life My Terms