Now that you know the total number of calories you need to consume daily, you can start planning your menu. All of your menu items for the day should add up to your calculated calorie goal. Try to stay as close to that goal as possible. Do not consume less than 1200-1300 calories per day. If you consume more calories than your goal, your weight loss will either slow down or stop. If you consume fewer calories than your goal, your weight loss might lessen because of your slower metabolism.

Containing only 130 calories, Metabolic Reset easily fits into any healthy diet program. By reducing hunger/cravings and helping you feel more satisfied with smaller portions of food, using Metabolic Reset reduces your caloric intake while you continue to eat a regular number of healthy meals each day.

A simple method of tracking your daily caloric intake is to input your menu items into a reliable calorie calculator.

Not only should you consume the correct amount of calories per day, but your menu should include items from each food group. Make sure to include enough lean protein, fruits, vegetables and low glycemic starches. Try to work in items high in fiber, low in saturated fat and low in sugar. Also choose items with the appropriate glycemic index.


Sample list of menu items
PROTEINS
Almond butter
Beans
Arm roast
Chuck roast
Club steak
Round steak
Sirloin steak
T-bone steak
Filet mignon
Ground lean sirloin
Blue Fish
Bluefin Tuna
Buffalo
Calamari
Cheese, lite or reduced fat
Chicken
Chicken Breast
Ground white meat
Clams
Cod
Cottage Cheese, 1%
Crab
Crayfish
Duck
Eggs
Egg whites
Flounder
Grouper
Haddock
Halibut
Herring
King mackerel
Lake Perch
Lentils
Liver: beef, chicken
Lobster
Lox, low-sodium
Mackerel
Mahi-Mahi
Miso
Mussels
Nuts, unsalted
Orange Roughy
Ostrich, lean
Oysters
Peanut butter, natural or reduced fat
Pike
Pollock
Pork: center loin chop, tenderloin
Rabbit
Red Snapper
Ricotta Cheese, part-skim
Roast beef, low-fat, low-sodium
Roe
Salmon
Seeds, unsalted
Seiten
Scallops
Scrod
Sea bass
Shrimp
Snapper
Sole
Soybeans
Soy cheese
Soy milk, plain or low-fat
Soy yogurt
Striped Bass
Swordfish
Tempeh
Tilapia
Tofu
Trout
Tuna
Turkey: breast, ground white meat
Vegetable protein
Vegetarian burger
Vegetarian hot dog
Venison
Whitefish
Yellowtail
VEGETABLES
Artichokes
Asparagus
Bean sprouts
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrot
Cauliflower
Celery
Chard
Cherry tomatoes
Collard greens
Cucumber
Eggplant
Endive
Onion
Kale
Lettuce
Mushrooms
Mustard greens
Okra
Pepper: green, orange, red, yellow
Radishes
Rhubarb
Salad
Snow peas
Sugar snap peas
Spinach
Squash
String beans
Tomato
Turnip greens
Zucchini
STARCHES
Barley, pearl, rolled
Bran
Bulgur
Corn
Cornmeal
Couscous
Cream of Wheat
English Muffin, white, wheat
Hummus
Oat Bran
Oatmeal, rolled oats
Pasta, protein enriched
Peas
Quinoa
Pita bread, whole grain, white
Rice, white, brown, wild
Rye crispbread
Sourdough Wheat Bread
Stone-ground Whole Wheat Bread
Sweet potato
Tortilla, wheat
DAIRY
Cheese: part-skim, light, or reduced fat
Milk: reduced fat
Yogurt: reduced fat
FRUITS
Apple
Applesauce, unsweetened
Apricots
Banana
Blackberries
Blueberries
Cantaloupe
Cherries
Clementine
Cranberries
Figs
Grapefruit
Grapes
Kiwi fruit
Lemon
Lime
Mango
Nectarine
Orange
Papaya
Peach
Pear
Pineapple
Plum
Prunes
Raisins
Raspberries
Star fruit
Strawberries
Tangerine
FATS
Almonds
Avocado
Butter
Cream cheese
Flaxseeds, ground
Nuts, unsalted
Oil: Canola, Coconut, Flaxseed, Grapeseed, Olive, Macadamia Nut
Olives
Peanuts
Pistachios
Seeds
Tofu cream cheese
Tofu mayonnaise
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.