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Metabolic Jumpstart Dining Out Guide

Nice as it would be, we know you don’t always have total control of what you’re eating during this jumpstart. This document is for those times. We’ve deliberately kept it simple, so it’s easy to remember. We’ve also dropped in a portion refresher specifically for this jumpstart and a link to the Metabolic Jumpstart phase of the Calibrate Food Triangle.

Coffee run

  • Coffee, latte, or tea without added sugar or flavored syrup (cinnamon is a nice, antioxidant-rich add in. You can also add a collagen powder packet, like Vital Proteins, into your coffee for some morning protein). Stick to unsweetened milk if using non-dairy milk

Drinks on-the-go

  • Water with lemon or infused fruit
  • Naturally flavored seltzer (we like Spindrift because it uses real fruit juice) 

Breakfast/brunch

  • Plain greek yogurt or cottage cheese with fruits
  • Eggs cooked any way you like with some veggies 
  • Green smoothie with spinach or kale, handful of berries, ½-to-1 banana, and full-fat dairy (milk or yogurt) or non-dairy milk. Ask for protein powder if it’s on offer (or add a packet of your own), and add a handful of nuts if you find you’re wanting a bit more sustenance.
  • Avocado with seasoning (you can even just order the avocado toast and ask them to hold the toast) 
  • Chia seed bowl
  • Steel cut oatmeal with nuts and berries (this would count as your 1X daily grain serving*)

Lunch/dinner  

  • Salad with protein. Specifically, we recommend 1 protein + 3-4 veggies + 1 fat (i.e. avocado, nuts, olives, etc.) + salad dressing on the side (if you’re up for it, as for olive oil + lemon juice + vinegar, if preferred + salt)
  • Any combination of healthy protein and veggies
  • Stir fries with vegetables and protein (hold the noodles and rice)
  • Non-cream-based soup with protein and veggies (lentil soup, white or black bean soup, turkey/chicken/veggie chili, etc.)
  • Grain bowl (quinoa) asking to go light on the grain with mostly veggies + protein (this would count as your 1X daily grain serving*)
  • Chicken, turkey, or veggie burger over a salad
  • Omelet with vegetables

Dessert

  • Plain full-fat yogurt with fruit and nuts
  • Square of 75% dark chocolate 

** Remember to stick to no more than 1 serving of grains/day for the jumpstart

Portions

As you probably remember, normally, you’d use at least 1/2 of the plate for veggies, use 1/4 of the plate for protein, and split the remaining 1/4 of the plate between complex carbohydrates (like quinoa) and a 1-2 tablespoon serving of healthy fats (such as olive oil, tahini, almonds, shredded cheese, etc.). 

Another way to visualize portions is by referencing your hand. Veggies should be at least the size of your fist measuring to the farthest knuckle, protein should span the inside of your palm, complex carbohydrates should fit into your palm when you shrink it by cupping your hand, and fat should be the size of your thumb.

For this jumpstart, your goal is to minimize your carbohydrate intake as much as possible, so use the ¼ plate and cupped palm of carbs, as a wild card space that you can fill with a mix of vegetables, protein, and fat (for the best results, try to prioritize in that order).