Metaboost Diet Plan: Complete Guide & Superfoods

Are you approaching or in your 40s and experiencing challenging hormonal shifts, weight gain, and inflammation?

Then you need to try the Metaboost diet plan. A nutrition strategy that addresses nutrition, exercise, and lifestyle to give your body the tools to regain control.

In this article, we introduce the Metaboost diet plan. We cover the diet rules and facts, foods to add, foods to avoid, a 7-day Metaboost diet plan, and a PDF to help you regain control of your health today!

Metaboost Diet Plan Overview

The Metaboost diet plan was created by Meredith Shirk, a fitness and nutrition professional. For women over 40, the program is designed to support weight management, inflammation, and the challenges that naturally come with aging.

Focused on a whole-foods, nutrient-dense diet, it aims to provide the body with ingredients that support metabolism, promote a healthy gut, and decrease inflammation.

Downloadable Metaboost Diet Quick Reference Card

This quick-reference card contains essential rules and facts for starting and sustaining the Metaboost diet. Print or keep this handy to help with healthy eating habits and stay on track.

Metaboost Diet Facts

• Focuses on Metabolic Support: Emphasizes nutrient-dense foods rich in protein, fiber, and healthy fats.
• Emphasizes Whole Foods: Built around whole and minimally processed foods to meet nutrient needs.
• Supports Muscle Maintenance: Encourages protein intake and resistance training to support metabolism, energy expenditure, and function.
• Encourages Regular, Balanced Meals: Manages hunger, energy levels, and food cravings while ensuring nutritional needs are met.
• Lifestyle is Part of the Plan: Exercise, sleep, and stress management for metabolic health.

Metaboost Diet Rules

• Eat Enough Protein: Build each meal around a source of protein such as chicken, fish, turkey, eggs, Greek yogurt, tofu, beans, or lentils.
• Choose High-Fiber Carbs: Prioritize oats, quinoa, brown rice, whole grains, legumes, vegetables, and fruit.
• Prioritize Vegetables: Make 50% of your lunch and dinner non-starchy vegetables, and 25% starchy vegetables (in place of grains). The more colour, the better.
• Include Healthy Fats: Use olive oil, avocado, nuts, seeds, and oily fish.
• Avoid Severe Diets: Very-low-calorie diets are difficult to sustain.
• Limit Ultra-Processed Foods: High in excess sugar and unhealthy fats, and less nutrient-dense.
• Build and Preserve Muscle: Perform regular resistance training to support bone, muscle, and metabolic health.
• Prioritize Sleep: Aim for 7–9 hours of consistent, good-quality sleep and manage chronic stress.

Weekly Metaboost Diet Meal Plan

This 7-day Metaboost diet weekly meal plan is based on 1,500 calories (kcal) per day and has five meals each day: breakfast, morning snack, lunch, afternoon snack, and dinner.

Each meal is listed with a calorie and macronutrient breakdown, and each day is listed with total daily calorie and macronutrient information. Meanwhile, the plan repeats several ingredients to make shopping and meal preparation easier.

• Calories: 1,500 kcal/day
• Carbohydrates: 30–40% of daily calories
• Protein: 30–35% of daily calories
• Fat: 25–30% of daily calories

To determine your calorie intake, use a nutrition tracking app.

Day 1

Total Macros: 1,500 kcal | Protein: 126 g | Carbohydrates: 139 g | Fat: 47 g

8:00 AM: Breakfast – Greek Yogurt Berry Protein Bowl

Macros: 330 kcal | Protein: 29 g | Carbohydrates: 37 g | Fat: 7 g

• 200 g Greek yogurt, 2%
• 80 g blueberries
• 20 g rolled oats
• 10 g chia seeds
• 5 g honey
• Cinnamon

Prep tip: Mix everything and refrigerate overnight if preferred.

10:30 AM: Morning Snack – Apple & Almonds

Macros: 180 kcal | Protein: 5 g | Carbohydrates: 24 g | Fat: 8 g

• 1 small apple (120 g)
• 15 g almonds

Prep tip: Portion the almonds into a small container for an easy grab-and-go snack.

1:00 PM: Lunch – Grilled Chicken Quinoa Bowl

Macros: 390 kcal | Protein: 38 g | Carbohydrates: 39 g | Fat: 10 g

• 120 g grilled chicken breast
• 100 g cooked quinoa
• 100 g broccoli
• 80 g red bell pepper
• 1 tsp extra-virgin olive oil
• Lemon juice
• Herbs and spices

Prep tip: Cook extra chicken and quinoa for tomorrow's meals.

4:00 PM: Afternoon Snack – Cottage Cheese & Berries

Macros: 170 kcal | Protein: 18 g | Carbohydrates: 15 g | Fat: 4 g

• 150 g low-fat cottage cheese
• 70 g strawberries
• Cinnamon

Prep tip: Combine in a small container and keep chilled.

7:00 PM: Dinner – Salmon, Sweet Potato & Green Beans

Macros: 430 kcal | Protein: 36 g | Carbohydrates: 24 g | Fat: 18 g

• 120 g salmon
• 130 g roasted sweet potato
• 150 g green beans
• 1 tsp olive oil
• Lemon and herbs

Prep tip: Roast the sweet potato and green beans together while the salmon cooks.

Day 2

Total Macros: 1,500 kcal | Protein: 124 g | Carbohydrates: 143 g | Fat: 46 g

8:00 AM: Breakfast – Spinach & Egg Wholegrain Toast

Macros: 330 kcal | Protein: 25 g | Carbohydrates: 31 g | Fat: 12 g

• 2 eggs
• 80 g egg whites
• 50 g spinach
• 1 slice wholegrain bread (40 g)
• ¼ avocado (40 g)
• Black pepper

Prep tip: Scramble the eggs and spinach together and serve with toast and avocado.

10:30 AM: Morning Snack – Greek Yogurt & Kiwi

Macros: 170 kcal | Protein: 17 g | Carbohydrates: 22 g | Fat: 2 g

• 170 g Greek yogurt, 0–2%
• 1 kiwi
• Cinnamon

Prep tip: Slice the kiwi just before eating.

1:00 PM: Lunch – Turkey & Hummus Wholegrain Wrap

Macros: 390 kcal | Protein: 35 g | Carbohydrates: 43 g | Fat: 10 g

• 100 g sliced roasted turkey breast
• 1 wholegrain wrap (60 g)
• 30 g hummus
• 50 g cucumber
• 50 g tomato
• Lettuce
• Lemon juice

Prep tip: Assemble shortly before eating to keep the wrap from becoming soggy.

4:00 PM: Afternoon Snack – Boiled Egg & Orange

Macros: 160 kcal | Protein: 8 g | Carbohydrates: 17 g | Fat: 7 g

• 1 boiled egg
• 1 small orange

Prep tip: Boil several eggs at once for the week.

7:00 PM: Dinner – Lean Beef Stir-Fry with Brown Rice

Macros: 450 kcal | Protein: 39 g | Carbohydrates: 30 g | Fat: 15 g

• 120 g lean beef strips
• 100 g cooked brown rice
• 150 g broccoli
• 80 g bell pepper
• 50 g mushrooms
• 1 tsp sesame oil
• Low-sodium soy sauce

Prep tip: Stir-fry the beef quickly over high heat, then add the vegetables.

Day 3

Total Macros: 1,500 kcal | Protein: 128 g | Carbohydrates: 136 g | Fat: 48 g

8:00 AM: Breakfast – Protein Overnight Oats

Macros: 340 kcal | Protein: 28 g | Carbohydrates: 42 g | Fat: 8 g

• 40 g rolled oats
• 150 g Greek yogurt
• 100 ml unsweetened milk
• 15 g chia seeds
• 70 g strawberries
• Cinnamon

Prep tip: Mix the night before and refrigerate overnight.

10:30 AM: Morning Snack – Cottage Cheese & Pear

Macros: 180 kcal | Protein: 16 g | Carbohydrates: 24 g | Fat: 3 g

• 120 g low-fat cottage cheese
• ½ medium pear
• Cinnamon

Prep tip: Keep the pear separate until serving.

1:00 PM: Lunch – Tuna & Chickpea Salad

Macros: 380 kcal | Protein: 38 g | Carbohydrates: 38 g | Fat: 9 g

• 100 g tuna in water, drained
• 80 g cooked chickpeas
• 100 g cucumber
• 100 g tomatoes
• Mixed greens
• 1 tsp olive oil
• Lemon juice

Prep tip: Mix the dressing separately and add just before eating.

4:00 PM: Afternoon Snack – Apple & Peanut Butter

Macros: 170 kcal | Protein: 5 g | Carbohydrates: 24 g | Fat: 7 g

• 1 small apple
• 12 g natural peanut butter

Prep tip: Slice the apple just before eating to prevent browning.

7:00 PM: Dinner – Chicken, Brown Rice & Roasted Vegetables

Macros: 430 kcal | Protein: 41 g | Carbohydrates: 28 g | Fat: 15 g

• 130 g chicken breast
• 90 g cooked brown rice
• 150 g zucchini
• 100 g cauliflower
• 1 tsp olive oil
• Garlic, paprika and herbs

Prep tip: Roast the vegetables in batches for several meals.

Day 4

Total Macros: 1,500 kcal | Protein: 123 g | Carbohydrates: 141 g | Fat: 48 g

8:00 AM: Breakfast – Veggie Omelette with Oatmeal

Macros: 350 kcal | Protein: 29 g | Carbohydrates: 36 g | Fat: 11 g

• 2 eggs
• 80 g egg whites
• 50 g spinach
• 50 g mushrooms
• 30 g oats
• 100 ml unsweetened milk
• Cinnamon

Prep tip: Cook the omelette while the oats simmer to save time.

10:30 AM: Morning Snack – Greek Yogurt & Walnuts

Macros: 180 kcal | Protein: 17 g | Carbohydrates: 12 g | Fat: 8 g

• 170 g Greek yogurt
• 10 g walnuts
• 50 g berries

Prep tip: Add walnuts immediately before eating for crunch.

1:00 PM: Lunch – Chicken & Avocado Salad

Macros: 380 kcal | Protein: 37 g | Carbohydrates: 29 g | Fat: 15 g

• 120 g grilled chicken
• 50 g avocado
• 100 g mixed greens
• 100 g tomatoes
• 80 g cucumber
• 1 tsp olive oil
• Lemon juice

Prep tip: Prepare the chicken in advance and add avocado immediately before eating.

4:00 PM: Afternoon Snack – Hummus & Vegetable Sticks

Macros: 160 kcal | Protein: 6 g | Carbohydrates: 19 g | Fat: 7 g

• 40 g hummus
• 100 g carrots
• 100 g cucumber
• 50 g bell pepper

Prep tip: Pre-cut the vegetables into snack-size portions.

7:00 PM: Dinner – Cod, Potatoes & Broccoli

Macros: 430 kcal | Protein: 34 g | Carbohydrates: 45 g | Fat: 7 g

• 150 g cod
• 180 g baby potatoes
• 150 g broccoli
• 2 tsp olive oil
• Lemon
• Fresh herbs

Prep tip: Roast the potatoes first, then add the cod and broccoli toward the end.

Day 5

Total Macros: 1,500 kcal | Protein: 127 g | Carbohydrates: 134 g | Fat: 49 g

8:00 AM: Breakfast – Greek Yogurt, Oats & Banana Bowl

Macros: 340 kcal | Protein: 28 g | Carbohydrates: 44 g | Fat: 7 g

• 200 g Greek yogurt
• 30 g rolled oats
• 60 g banana
• 10 g ground flaxseed
• Cinnamon

Prep tip: Slice the banana over the bowl just before eating.

10:30 AM: Morning Snack – Egg & Berries

Macros: 160 kcal | Protein: 9 g | Carbohydrates: 14 g | Fat: 8 g

• 1 boiled egg
• 100 g strawberries

Prep tip: Keep boiled eggs refrigerated for quick snacks.

1:00 PM: Lunch – Turkey Quinoa Power Bowl

Macros: 390 kcal | Protein: 39 g | Carbohydrates: 38 g | Fat: 9 g

• 120 g lean turkey breast
• 100 g cooked quinoa
• 100 g broccoli
• 80 g roasted peppers
• 1 tsp olive oil
• Lemon and herbs

Prep tip: Prepare two portions at once for an easy next-day lunch.

4:00 PM: Afternoon Snack – Cottage Cheese & Peach

Macros: 170 kcal | Protein: 17 g | Carbohydrates: 19 g | Fat: 4 g

• 150 g low-fat cottage cheese
• 100 g peach
• Cinnamon

Prep tip: Use fresh or unsweetened frozen peach.

7:00 PM: Dinner – Turkey Meatballs with Wholegrain Pasta

Macros: 440 kcal | Protein: 34 g | Carbohydrates: 39 g | Fat: 14 g

• 120 g lean ground turkey
• 100 g cooked wholegrain pasta
• 120 g tomato sauce
• 100 g zucchini
• 1 tsp olive oil
• Garlic and Italian herbs

Prep tip: Bake several turkey meatballs at once and refrigerate or freeze extras.

Day 6

Total Macros: 1,500 kcal | Protein: 125 g | Carbohydrates: 138 g | Fat: 48 g

8:00 AM: Breakfast – Avocado Egg Toast

Macros: 340 kcal | Protein: 25 g | Carbohydrates: 32 g | Fat: 14 g

• 2 eggs
• 1 slice wholegrain toast (40 g)
• 50 g avocado
• 50 g tomatoes
• Spinach
• Black pepper

Prep tip: Toast the bread and top with mashed avocado, eggs and tomatoes.

10:30 AM: Morning Snack – Greek Yogurt & Berries

Macros: 160 kcal | Protein: 17 g | Carbohydrates: 17 g | Fat: 2 g

• 170 g Greek yogurt
• 80 g mixed berries
• Cinnamon

Prep tip: Portion the yogurt and berries into a container the night before.

1:00 PM: Lunch – Salmon & Lentil Salad

Macros: 400 kcal | Protein: 34 g | Carbohydrates: 34 g | Fat: 14 g

• 100 g cooked salmon
• 80 g cooked lentils
• 100 g cucumber
• 100 g tomatoes
• Mixed greens
• 1 tsp olive oil
• Lemon juice

Prep tip: Use pre-cooked lentils to make this a quick lunch.

4:00 PM: Afternoon Snack – Apple & Almonds

Macros: 180 kcal | Protein: 5 g | Carbohydrates: 24 g | Fat: 8 g

• 1 small apple
• 15 g almonds

Prep tip: Portion several servings of almonds at the beginning of the week.

7:00 PM: Dinner – Chicken Fajita Bowl

Macros: 420 kcal | Protein: 44 g | Carbohydrates: 31 g | Fat: 10 g

• 130 g chicken breast
• 90 g cooked brown rice
• 80 g bell peppers
• 50 g onions
• 30 g avocado
• Salsa
• 1 tsp olive oil
• Cumin, paprika and chili

Prep tip: Cook the chicken, peppers and onions together in one pan.

Day 7

Total Macros: 1,500 kcal | Protein: 126 g | Carbohydrates: 140 g | Fat: 47 g

8:00 AM: Breakfast – Protein Berry Smoothie Bowl

Macros: 330 kcal | Protein: 29 g | Carbohydrates: 38 g | Fat: 7 g

• 150 g Greek yogurt
• 100 g mixed berries
• ½ banana
• 20 g rolled oats
• 10 g chia seeds
• 100 ml unsweetened milk

Prep tip: Blend until thick and eat with a spoon rather than drinking quickly.

10:30 AM: Morning Snack – Cottage Cheese & Kiwi

Macros: 170 kcal | Protein: 17 g | Carbohydrates: 19 g | Fat: 4 g

• 150 g low-fat cottage cheese
• 1 kiwi
• Cinnamon

Prep tip: Prepare in a small container for an easy portable snack.

1:00 PM: Lunch – Chicken & Hummus Grain Bowl

Macros: 390 kcal | Protein: 37 g | Carbohydrates: 40 g | Fat: 10 g

• 120 g grilled chicken
• 100 g cooked quinoa
• 30 g hummus
• 100 g cucumber
• 100 g tomatoes
• Mixed greens
• Lemon juice

Prep tip: Build the bowl in layers and keep hummus separate until serving.

4:00 PM: Afternoon Snack – Greek Yogurt & Walnuts

Macros: 170 kcal | Protein: 17 g | Carbohydrates: 12 g | Fat: 7 g

• 170 g Greek yogurt
• 10 g walnuts
• Cinnamon

Prep tip: Add walnuts immediately before eating.

7:00 PM: Dinner – Herb Chicken, Sweet Potato & Broccoli

Macros: 440 kcal | Protein: 36 g | Carbohydrates: 31 g | Fat: 19 g

• 120 g chicken breast
• 150 g sweet potato
• 150 g broccoli
• 2 tsp olive oil
• Garlic, rosemary and black pepper

Prep tip: Roast the sweet potato and broccoli while pan-cooking the chicken.

Metaboost Diet Food List

This table contains foods suitable for the Metaboost diet. Below, we list the food group, foods, and benefits to show you why these are important to your diet.

Proteins

Studies show that protein preserves muscle mass, promotes fullness, and increases diet-induced thermogenesis, increasing energy expenditure during digestion and nutrient absorption.

The recommended protein intake is 1.2–1.6 g/kg of body weight daily, which can be achieved by adding 25–30 g to main meals and 10–20 grams to snacks. Foods such as chicken breast, turkey, fish, lean beef, eggs, Greek yogurt, tofu, and legumes are all excellent for boosting protein intake.

Vegetables and Fruits

Vegetables and fruits are a valuable source of vitamins, minerals, and antioxidants. Research shows that non-starchy vegetables increase fullness, decrease appetite, and reduce energy intake. This is due to their high fiber, high water, and low-calorie content.

Foods such as broccoli, kale, spinach, cauliflower, carrots, and tomatoes are excellent for adding volume to meals. This helps boost nutrient intake and make meals more filling.

Starchy vegetables contain fiber, vitamins, and complex carbohydrates. Sources explain that complex carbohydrates take longer to digest, resulting in a steady increase in blood sugar.

Foods such as sweet potato, potato, corn, peas, and winter squash added to meals can promote satiety and energy to avoid cravings and excess calorie intake.

Research shows that eating whole fruits supports nutrient intake, heart health, and digestion, as they are excellent sources of fiber. Adding 1–2 servings of fruits such as berries, apples, pears, oranges, or kiwi can give you a healthy dose of fiber and nutrients to support fullness, digestive health, and overall well-being.

Understanding Metaboost Superfoods

Metaboost superfoods are a selection of foods that help manage cravings, support metabolic function, and reduce inflammation.

• Avocados: Source of healthy fat and fiber for hormone support and sustainable energy.
• Cinnamon: Helps regulate blood sugar levels and curb cravings.
• Ginger Root: Has anti-inflammatory effects, supports digestion, and decreases bloating.
• Flaxseed: A source of fiber and omega-3 fatty acids to reduce inflammation and support the heart.
• Lentils: A source of plant protein and antioxidants while providing sustainable energy.

Download the Full Metaboost Diet PDF

The full Metaboost diet PDF is a downloadable resource that supports your metabolism naturally. Combined with the Reverse Health program, it can help you reset your metabolism naturally.

Included in the Downloadable Guide

• 30-Day Metaboost Diet Plan
• Diet Guidelines and Strategies
• Metaboost Diet Recipes
• Shopping List
• Progress Tracker

Connection to the Reverse Health Program

The Reverse Health program is designed to help women in midlife navigate the hormonal shift that leads to perimenopause and menopause.

Experts explain that when estrogen declines in midlife, bone density decreases and body weight increases, especially around the abdomen. Combined with a decline in physical activity, this increases the risk of disease.

Our team of experts at Reverse Health utilizes nutrition, exercise, and mindfulness principles, adopting a holistic approach to address physiological and hormonal changes.

When combined with the Metaboost diet, the program enhances its benefits, supporting metabolism, reducing inflammation, and addressing hormone-related symptoms to improve quality of life.

Metaboost Diet Plan for Weight Loss

The Metaboost diet plan introduces healthy eating principles and strategies for sustainable weight loss. Below is a list of the ways that the Metaboost diet plan can support healthy weight management.

• High Protein Intake: Supports fullness, uses more energy to digest, helping reduce excess calorie intake.
• Prioritizes Fiber: Can improve satiety, helping you maintain a calorie deficit.
• Improves Appetite Control: Balanced meals of protein, fiber, and healthy fats promote fullness.
• Limits Ultra-Processed Foods: Reduces calorie-dense food intake, leading to fewer calories consumed.
• Supports Muscle Maintenance: Resistance training helps preserve muscle during weight loss and increases energy expenditure.
• Encourages Sustainable Habits: The focus on whole, nutrient-dense foods, sleep, and exercise promotes gradual weight loss. This improves sustainability, which leads to healthy weight loss.

Common Complaints and Challenges with the Metaboost Diet

Below, we highlight common complaints and challenges of the MetaBoost diet and practical solutions for the best results.

MetaBoost Morning Drink

The MetaBoost morning drink is meant to be taken after waking to support your metabolism and digestion. It contains several ingredients that may show metabolism- and digestive-enhancing properties.

Ingredients

• 90 ml (3 0z) Warm water
• 1 tbsp honey
• 1 tbsp fresh lemon juice
• 1 so apple cider vinegar
• 1 inch fresh ginger
• 1 pinch cayenne Pepper
• 1 pinch cinnamon

Method

1. Warm the water until comfortably hot (not boiling).
2. Add honey and stir until dissolved.
3. Add the lemon juice, apple cider vinegar, ginger, cayenne, and cinnamon.
4. Stir thoroughly.
5. Drink while warm.

Q: What are the 5 superfoods in MetaBoost PDF?

The five superfoods in the MetaBoost PDF are avocado, cinnamon, ginger, turmeric, and salmon. Avocado and salmon contain healthy fats for hormone, blood sugar, and inflammation support. Cinnamon supports metabolism and sugar cravings. Ginger promotes healthy digestion and reduces bloating, and turmeric supports inflammation

Q: What is the MetaBoost morning drink?

The MetaBoost morning drink contains honey, fresh lemon juice, apple cider vinegar,  ginger, cayenne pepper, and cinnamon mixed into warm water. When combined, these ingredients may help improve digestion and metabolism.

Q: How can I adapt the Metaboost diet plan to my personal dietary needs?

You can adapt the Metaboost diet plan to your personal dietary preferences by making your usual switches. The diet is a whole foods diet, meaning meat can be swapped for plant-based protein, dairy for soy, and gluten for gluten-free options.

Q: Who created the Metaboost Diet Plan?

The Metaboost diet plan was created by Meredith Shirk, a fitness and nutrition professional. She developed the program for women over 40 to help them improve energy levels, reduce inflammation, and support them with age-related changes.

Q: What are some tips for overcoming common challenges with the Metaboost Diet?

Common tips for overcoming common challenges with the Metaboost diet include focusing on protein intake for satiety, increasing food variety for sustainability, and allowing favorite foods in sensible portions to minimize feelings of restriction. Creating a balance helps improve sustainability and long-term results.