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MRD MENU GUIDE& SHOPPING LISTS

Copyright 2019 by Dr. Alan ChristiansonAll rights reserved. No part of this publication may be reproduced,distributed, or transmitted in any form or by any means, includingphotocopying, recording, or other electronic or mechanical methods,without the prior written permission of the publisher, except in thecase of brief quotations embodied in critical reviews and certainother noncommercial uses permitted by copyright law. For permissionrequests, write to the publisher, addressed “Attention: PermissionsCoordinator,” at the address below.Dr. Alan Christianson9200 East Raintree Suite 100Scottsdale, AZ 85260

METABOLISM RESET MEAL PLANHere is a suggested complete menu for the four-week Metabolism Reset. You will have thebenefit of a new dinner each night, a new shake each day, shopping lists for each week, andspecific ideas for unlimited foods each day.WEEK 1 SHOPPING LISTPRODUCE Strawberries (Organic), 1 Pint Yellow Potatoes, 3 medium Navel Oranges (Organic) 1 package Lettuce, 1 head Fresh Spinach, 2 bags Lime, 1 Bananas, 6 medium Lemongrass, 2 stalks Papaya, 1 medium Thai chile, 1 Fresh Ginger, 3 pieces Fresh Cilantro, 2 bunches Lemons, 5 Fresh Chives, 1 bunch Carrots, 10-14 Orange Bell Peppers, 4-5 Garlic, 2 heads and 6 cloves Red or Yellow Bell Peppers, 5 Shallot, 1 medium Fresh Tomatoes, 8 medium White onion, 1 large Fresh Parsley, 2 bunches Celery, 7 Stalks Fresh Basil, 1 bunch Zucchini, 1 medium Eggplant, 2 medium Cauliflower, 1 head Yellow Onions, 4 medium Shiitake Mushrooms, 1 (16 ounce)package Sweet onion, 1 large Cucumbers, 4 large Red Potatoes, 4-5 medium Fresh Tarragon, 1 bunch Rutabaga, 1 medium Fresh Thyme, 1 bunch Cherry tomatoes, 2 pints Avocado, 1 mediumMEATS/FISHES Salmon Fillet, 1 pound Shrimp (wild-caught) 3 pounds Ground Turkey, 1 ½ pounds Chicken Breast (Organic) 1 pound Beef Roast (Organic), 2-3 Pounds(Boneless)Page 3

BEVERAGES Vegetable juice cocktail or tomatopuree 1 (16 ounce) bottle Tomato Juice 1 (15 ounce) canFROZEN FOODS NoneBREAD/BAKERY NoneDAIRY NoneCANNED/JARRED GOODS Whole-grain Dijon Mustard, 1 (4Ounce) Can Coconut Milk, light, 1 (15 ounce) can Tomato Paste, 1 (6-ounce) Can Fish Sauce, Thai or Vietnamese 1(8-ounce) bottle Capers, 1 (4 ounce) jar Beef Broth (Organic), 1 (32 ounce)container Apple Cider Vinegar, 1 (16-ounce) Vegetable or Chicken Stock (Organic),1 (32 Ounce) container Chickpeas, 1 (15 ounce) canPage 4 Red Wine Vinegar, 1 (16-ounce) bottle Balsamic Vinegar, 1 (16-ounce) bottle

DRIED GOODS/PANTRY ITEMS Sweetener, like stevia, lo han, xylitolpowder, 1 (1 ounce) package Ground Nutmeg, 1 (0.5-ounce)container Pea Protein powder (Or other proteinbase) 14 servings Brown Rice, 1 (28-ounce) package Vanilla Extract, 1 (4-ounce) bottle Black Pepper, 1 (0.5-ounce or larger)container Salt Steel-cut or old-fashioned rolled oats(gluten-free), 1 (32-ounce) package Avocado Oil, (16-ounce) bottle Carob powder, toasted, ¼ pound Extra-Virgin olive oil, (16-ounce) bottle Chia Seeds, ¼ pound Dried Thyme, 1 (0.5-ounce or larger)jar Dried tumeric, 1 (0.5-ounce or larger)container Red Pepper Flakes, 1 (0.5-ounce orlarger) container Ceylon cinnamon, 1 (0.5-ounce orlarger) container Dried Parsley, 1 (1-ounce) jar Whole Cloves, 1 (0.5-ounce or larger)jar Paprika, 1 (0.5-ounce or larger)container Almonds, 1 (16-ounce) package Cayenne Pepper, 1 (0.5-ounce orlarger) container Green banana flour, 1 (16-ounce)containerPage 5

Day 1Week 1 MenusPageSHAKE:121DINNER:152UNLIMITED FOODS SUGGESTION:197SHAKE:122DINNER:166UNLIMITED FOODS SUGGESTION:201SHAKE:123DINNER:171UNLIMITED FOODS SUGGESTION:204SHAKE:124DINNER:180UNLIMITED FOODS SUGGESTIONS:206SHAKE:125DINNER:193Strawberry Orange Sunrise10-Minute Grilled Salmon BowlDay 2Carrot FriesRoasted Strawberry SmoothieShepherd's PieDay 3Roasted Orange Pepper SoupFrozen Hot "Cocoa"Fall Vegetable Beef RoastDay 4Savory Eggplant BoatsClassic Green SmoothieSpicy Shrimp and BeansDay 5Asian BrothAlmond Crunch OatmealEgg-Free Nicoise SaladUNLIMITED FOOD SUGGESTION:Day 6Baby CarrotsSHAKE:126DINNER:181UNLIMITED FOOD SUGGESTION:202SHAKE:127DINNER:185UNLIMITED FOOD SUGGESTION:200Papaya Ginger MintBest Thai Chicken Coconut SoupDay 7Fresh Spring GazpachoCarrot Spice CakeBaked Shrimp and Lemon and ChivesZesty Cucumber Rainbow SaladPage 6

WEEK 2 SHOPPING LISTPRODUCE Pomegranate, 1 Baby potatoes, 1 pound Fresh Spinach, 2 (8-ounce) bags Green Beans, 1 pound Fresh Rosemary, 1 bunch Red Onions, 3 medium Granny Smith Apple, 1 medium Small Red Potatoes, 1 Pound Beets, 1 bunch Lettuce, 2 heads Pineapple, 1 Fresh Cilantro, 1 bunch Fresh Coconut, 1 Lemon, 1 Fresh Mint, 1 bunch Zucchini, 6 to 8 medium Green Cabbage, 1 medium head Tomatoes, 4 medium Sweet or yellow onions, 4 medium Celery, 6 stalks Garlic, 6 medium heads Fresh Basil, 3 bunches Shiitake mushrooms, 2 (16-ounce)packages Carrots, 7 large Lemongrass, 1 stalk Limes, 3 Snow peas, 1 (16-ounce) package Fresh Ginger, 1 (3-inch) piece Cauliflower florets, 1 (16-ounce)package Broccoli, 1 head Fennel, 1 bulb Red Bell Pepper, 1 Green Beans, 1 pound Green onions, 5 Peanuts, 1 (8-ounce) package, shelled Cherry Tomatoes, 1 pint Fresh Parsley, 1 bunchMEAT/FISH Ground Meat, 1 pound Atlantic Cod fillet (wild caught), 1pound Alaskan Salmon fillet (wild caught), 1pound Canned Salmon (wild caught), 1(15-ounce) can Chicken Breast (Organic) 2 breast,split, ½ pound Chicken (organic), 1 poundBEVERAGES NonePage 7

FROZEN FOODS Dark Cherries, frozen, (16-ounce)packageBREAD/BAKERY NoneDAIRY NoneCANNED/JARRED GOODS Pumpkin Puree, 1 (15 ounce) can Corn Kernels (organic), 1 (15-ounce)can Raisins (organic), 1 (16-ounce)package Balsamic Vinegar, 1 (16-ounce) bottle Tomato sauce, 1 (15-ounce) can Chicken Broth, 1 (32-ounce) package Peanut Butter (Organic), 1 (16 ounce)jar Honey (organic), 1 (8-ounce) jar Toasted sesame oil, 1 (8-ounce) bottle Tamari, 1 (12-ounce) bottle Japanese rice vinegar (unseasoned),1 (8-ounce) bottle White miso paste (naturallyfermented), 1 (5-ounce) jar Hot pepper sesame oil, 1 (8-ounce)bottle Brown Rice Vinegar, 1 (16-ounce)bottle Red Wine Vinegar, 1 (12-ounce) bottle Dijon Mustard, 1 (4-ounce) jar Olive Oil, 1 (16-ounce) bottle Avocado Oil, 1 (16-ounce) bottle Black Beans, 1 (15-ounce) canPage 8

DRIED GOODS/PANTRY ITEMS Sweetener, like stevia, lo han, xylitolpowder, 1 (1 ounce) package Smoked paprika, 1 (0.5-ounce orlarger) container Pea Protein powder (Or other proteinbase), 14 servings Pepper, 1 (0.5-ounce or larger)container Chia seeds, 1 (8-ounce) package Quinoa, 1 (16-ounce) package Steel cut or old-fashioned rolled oats(gluten-free), 1 (32-ounce) package Macadamia nut oil Cumin Seeds, 1 (0.5-ounce or larger)container Almonds, 1 (16-ounce) package Ceylon Cinnamon, 1 (0.5 ounce orlarger) container Taco Seasoning, 1 (1-ounce) package Red Pepper Flakes, 1 (0.5-ounce orlarger container Toasted carob powder, 1 (8-ounce)package Sea Salt, 1 (16-ounce) package Pecan halves or pieces, 1 (8-ounce)package Ground cinnamon, 1 (0.5-ounce orlarger) container Hemp seeds, 1 (8-ounce) package Chili powder, 1 (0.5-ounce or larger)container Fresh or dried tumeric, 1 (0.5 ounce orlarger) container Natural Vanilla Extract, 1 (4-ounce)container White pepper, 1 (0.5-ounce or larger)container White sesame seeds, 1 (8-ounce)package Pumpkin pie spice, 1 (0.5 ounce orlarger) containerPage 9

Day 1Week 2 MenusPageSHAKE:128DINNER:168UNLIMITED FOODS SUGGESTION:206SHAKE:129DINNER:190Rosemary Pomegranate BlendSavory and Sweet Stuffed CabbageDay 2Asian BrothApple Cinnamon OatmealWild Salmon with Ginger-Lime MarinadeUNLIMITED FOODS SUGGESTION:Day 3Snow Peas and Cauliflower FloretsSHAKE:130DINNER:196UNLIMITED FOODS SUGGESTION:203SHAKE:131DINNER:191Carob, Pecan, and BananaChinese Quinoa Chicken SaladDay 4Beet and Fennel SoupSuper Red BlendSeared Cod with Chilled PotatoesUNLIMITED FOODS SUGGESTIONS:Day 5Celery SticksSHAKE:132DINNER:194UNLIMITED FOOD SUGGESTION:208SHAKE:133DINNER:156Banana Pumpkin PiePotato and Salmon SaladDay 6Green Beans and Miso-Sesame SauceGreen Piña ColadaQuinoa Lettuce WrapsUNLIMITED FOOD:Day 7Cherry Tomatoes, Green Onions Dipped in Sea SaltSHAKE:134DINNER:186UNLIMITED FOOD SUGGESTION:207Carob MintZucchini Noodles with Baked Shrimp and TomatoesZucchini Noodles with BruschettaPage 10

WEEK 3 SHOPPING LISTPRODUCE Banana, 1 medium Lemons, 3 Arugula, washed leaves, 1 (8-ounce)bag Limes, 3 Blueberries or raspberries, 1 pint Plums, 3 medium Beets, 8 medium Fresh Parsley, 1 bunch All-purpose potatoes, 3 medium Oranges, 3 Carrots, 5 large, 2 medium Kiwi, 1 Broccoli, 1 bunch Fresh cilantro, 2 bunches Shiitake mushrooms, 1 (16-ounce)package Fresh ginger, 1 (3-inch) piece Jalapeño, 1 Peach, 1 medium Avocado, 1 Blackberries, 2 pints Broccolini, 2 bunches (about 3pounds) Garlic, 1 head Green beans (organic), 1 ½ pounds Baby Carrots, 1 (16-ounce) package Grape tomatoes (organic), 2 pints Broccoli florets, 2 (16-ounce)packages Red onions, 2 medium Cucumber, 1 medium Fresh dill, 1 bunch Mustard Greens, 1 bunch (about 20ounces) Fresh mint, 1 bunch Rosemary, 4 to 6 sprigs Yellow onion, 1 largeMEAT/FISH Whole Chicken, 1 (2-3 pounds) Chicken breast, 4 split breast (about 2pounds) Flank Steak (grass-fed), 2 ½ pounds Chicken Sausage (organic), 8 ouncesBEVERAGES NonePage 11

FROZEN FOODS Petite green peas, 1 (16-ounce)package Blueberries, 1 (16 ounce) packageDAIRY NoneBREAD/BAKERY NoneCANNED/JARRED GOODS Rosewater, 1 (4-ounce) container Navy beans, 1 (15-ounce) can Tamari (wheat-free), 1 (12-ounce)bottle Macadamia nut oil, 1 (16-ounce) bottle Toasted sesame oil, 1 (8-ounce) bottle Apple cider vinegar, 1 (16-ounce)bottle Extra-Virgin olive oil, 1 (16-ounce)bottle Thai or Vietnamese fish sauce, 1(8-ounce) bottle Corn Kernels, 1 (15-ounce) can Pumpkin Puree, 2 (15-ounce) cans Avocado oil, 1 (16-ounce) bottle Dill pickles, 1 (16-ounce) jars Unseasoned Japanese rice vinegar, 1(8-ounce) bottle Chicken broth, 1 (32-ounce) container Red wine vinegar, 1 (16-ounce) bottle White miso paste (naturallyfermented), 1 (5-ounce) container Whole grain mustard, 1 (4-ounce) jar Sardines, 1 (3-ounce) canDRIED GOODS/PANTRY ITEMS Sweetener, like stevia, lo han, xylitolpowder, 1 ( 1-ounce) package Coarse sea salt (iodine free), 1(16-ounce) package Pea protein powder or other proteinbase, 14 servings Pepper, 1 (0.5-ounce) container Arrowroot flour, 1 (0.5 ounce or larger)container Macadamia nuts, 1 (16-ounce)package Green tea (decaffeinated), 1 package Ground Cumin, 1 (0.5-ounce)container Chia seeds, 1 (8-ounce) package Forbidden rice, 1 (16-ounce) package Sunflower seeds, 1 (16-ounce)package Cayenne pepper, 1 (0.5-ounce orlarger) container Sesame seeds, 1 (8-ounce) package White sesame seeds, 1 (16-ounce)package Almond extract, 1 (1-ounce) bottle Green banana flour, 1 (16-ounce)package Walnut pieces, 1 (16-ounce) bagPage 12

Day 1Week 3 MenusPageSHAKE:135DINNER:192UNLIMITED FOODS SUGGESTION:197SHAKE:136DINNER:184Macadamia Green TeaTomato, Cucumber, Green Bean Salad with Walnut DressingDay 2Carrot FriedBlueberry CheesecakeEasy Slow Cooker ChickenUNLIMITED FOODS SUGGESTION:Day 3Baby Carrots and Broccoli FloretsSHAKE:137DINNER:160UNLIMITED FOODS SUGGESTION:209SHAKE:138DINNER:162UNLIMITED FOODS SUGGESTIONS:198Green Plum CoolerPumpkin SaladDay 4Sautéed Greens with LemonOrange Kiwi CilantroCold Potato, Beet, Carrot, and Pea Salad with DillBeet “Chips”SHAKE:139Day 5Peach and RosewaterDINNER:182Sesame Beef and BroccoliUNLIMITED FOOD SUGGESTION:Day 6Broccoli FloretsSHAKE:140DINNER:178UNLIMITED FOOD:208SHAKE:141DINNER:173UNLIMITED FOOD SUGGESTION:198Plum Lime CoolerGrilled Chicken with Blackberry SalsaDay 7Green Beans with Miso-Sesame SauceBlackberry Almond ChiaBroccolini Chicken and RiceBeet “Chips”Page 13