Complete Phase 2 Fast Metabolism Diet Food List and Meal Plan

Understanding the Fast Metabolism Diet

The Fast Metabolism Diet is a popular weight loss program developed by Haylie Pomroy. It focuses on eating specific foods that help boost your metabolism and encourage fat burning. The diet has three phases, each lasting one week. During each phase you eat different foods that serve specific purposes.

What Happens in Phase 2

Phase 2 of the Fast Metabolism Diet is all about bringing fat-burning foods back into your diet. The goal here is to continue stoking your metabolism while reintroducing a wider variety of foods. This article provides a complete phase 2 fast metabolism diet food list so you know exactly what to eat during this stage.

The Phase 2 Fast Metabolism Diet Food List

During phase 2 you can incorporate healthy fats, carbs and proteins. However, they must come from approved sources. Refer to the phase 2 fast metabolism diet food list below to see what's allowed.

Proteins

Proteins help maintain and build muscle mass. They also promote satiety and stable blood sugar levels. Good protein choices for phase 2 include:

• Organic, free-range poultry like chicken, turkey and duck
• Grass-fed lean beef
• Fresh or canned wild fish like salmon, tuna, halibut and sardines
• Shellfish such as shrimp, lobster and crab
• Organic eggs
• Non-GMO tofu and tempeh
• Legumes like lentils, chickpeas and all types of beans
• Hemp seeds
• Whey protein powder (hormone-free)

Fruits

Fruit provides important vitamins, minerals and antioxidants. Stick to low-sugar fruits as much as possible during phase 2, such as:

• Berries - blackberries, raspberries, blueberries and strawberries
• Grapefruit
• Melon - cantaloupe, honeydew and watermelon
• Kiwi
• Peaches and nectarines
• Pears
• Pomegranate seeds

Starchy Carbs and Grains

Phase 2 reintroduces healthy carbs to help replenish glycogen stores. Choose unprocessed whole food sources like:

• Quinoa
• Oats
• Amaranth
• Buckwheat
• Brown or wild rice
• Millet
• Sprouted grain bread
• Sweet potatoes
• Regular potatoes
• Winter squash like butternut and pumpkin
• Fresh corn
• Ancient grains like farro, spelt and teff

Non-Starchy Vegetables

These low-sugar veggies provide bulk along with antioxidants. Great choices include:

• Asparagus
• Broccoli
• Brussel sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumbers
• Kale
• Lettuce
• Mushrooms
• Onions
• Peppers
• Spinach
• Tomatoes
• Zucchini

Dairy and Dairy Alternatives

Dairy from grass-fed sources is allowed during phase 2. Vegans can use fortified non-dairy options like:

• Grass-fed cheese
• Plain Greek yogurt
• Kefir
• Organic milk
• Unsweetened non-dairy milk
• Tofu

Added Fats

Healthy fats help reduce inflammation and promote satiety. Allowed sources in phase 2 are:

• Avocado and avocado oil
• Nut oils
• Nut butters
• Seeds like chia, hemp and flax
• Coconut oil
• Coconut butter
• Olives and olive oil

Sample Phase 2 Fast Metabolism Diet Meal Plan

Making an approved phase 2 meal plan ensures you stay on track. Use the ideas below for inspiration:

Breakfast

• Scrambled eggs with peppers, onions and spinach
• Overnight oats made with oats, chia seeds, non-dairy milk and berries
• Avocado toast on sprouted grain with a poached egg
• Berry smoothie with whey protein powder and almond milk

Lunch

• Massaged kale salad with chickpeas, beets, avocado and hemp seeds
• Vegetable stir fry with tofu over quinoa
• Tuna salad stuffed in a sweet potato
• Zoodle pasta with turkey meatballs and tomato sauce

Dinner

• Sheet pan fajitas with chicken, peppers and onions with guacamole
• Pumpkin turkey chili
• Cajun shrimp and sausage with cauliflower rice
• Veggie burger on a sprouted grain bun with oven fries

Snacks

• Apple slices with almond butter
• Kefir smoothie with berries
• Hard boiled eggs
• Bean and veggie salad
• Celery with nut butter

Use this thorough phase 2 fast metabolism diet food list to make sure you stay compliant during week two. Feel free to get creative with meal prep too within the guidelines. Before you know it you'll be on to the final reintroduction phase.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.