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Metabolic Confusion Meal Plan

Most folks think some exercise is the main deal for reducing weight. But no, it is only half the deal. It’s never enough to only exercise regularly to lose weight; you must also be conscious of what – and when – you eat.

This is why this diet plan I will be providing is so beneficial. It is necessary to follow a daily diet plan to have good improving health.


Metabolic confusion is an approach taken in alternating the intake of calories steadily between greater and lower levels in meals– the idea is to guide your body into maintaining a higher metabolism while preventing an increase in appetite. This helps to burn more calories and encourages fat reduction.

Although, there is no scientific evidence that we can confuse our metabolism, It is believed that those occasional days when you can eat more can make a significant difference.

Notably, on some days, consuming nourishing carbs will power up your metabolism, while adhering to predominantly protein and veggies on other days helps to maintain insulin levels down enough to burn fat without working it out.

Plus, the metabolic confusion diet allows you to be very flexible in what you consume since it isn’t excessively limiting.

This meal plan is one that everybody can tweak to meet their set requirements, however, with an extra guide from your dietician.

Benefits of this Diet

Metabolism confusion is a common ground for anyone’s health and fitness goals.

Whereas the feeding strategy has its origins in the world of bodybuilding, fitness coaches are adopting this technique to help and support people attain their goals – whether they’re attempting to lose weight, bulk up, or even both.

If your target is weight loss though, I will recommend exercise in conjunction with the metabolic confusion diet.

On low-calorie days, doing exercise will burn off the calories you have consumed, hereby leaving you in a calorie deficit. And as a result of that, rapid weight loss follows.

Notably, the benefits of this diet also include the possibility that people who try metabolic confusion may feel more fulfilled than those who simply cut calories, plus they will be likely to maintain the diet longer and better.

Furthermore, I can say that the metabolic confusion diet is comparable to an intermittent fasting diet in terms of methodology. This is due to the fact that you will have days when you ingest fewer calories. Then there are days when you’ll consume the suggested daily calorie intake by the NHS – 2,000 calories for women and 2,500 calories for males each day.

Even though the metabolic confusion diet is comparable to fasting diets such as the 5:2 meal plan. In terms of calories, metabolic confusion differs significantly from the 5:2 diet in that it allows substantially more calories, even on low-calorie days.

Meal Plan

Metabolic Confusion Meal Plan for Endomorphs(2)

Download Here: Metabolic Confusion Meal Plan for Endomorphs

Day 1 – High calorie

Breakfast (377 calories)

  • 1 slice of whole-wheat bread, toasted.
  • 1 medium-sized orange.
  • 1 large egg omelet.
  • ¼ cup of low-fat shredded cheddar cheese.
  • 2 slices of nitrate/nitrite-free turkey bacon.

Morning Snack (185 calories)

Lunch (520 calories)

  • 2 slices of whole-wheat bread.
  • 1 slice of low-fat American cheese.
  • 4 squares of dark chocolate (70-85% cocoa).
  • 1 medium-sized banana.
  • 2 slices of tomato.
  • 2 slices of turkey breast meat.
  • 1 cup of a baby carrots.

Afternoon Snack (200 calories)

Dinner (477)

Dessert (290 calories)

  • 1 cup low-fat frozen yogurt.
  • 10 raspberries.

Total calories: 2049

Day 2 – Low calorie

Breakfast (281 calories)

Morning Snack (155 calories)

  • 10 baby carrots.
  • 5 pita chips.

Lunch (243 calories)

Afternoon Snack (185 calories)

  • Small banana.
  • Peanut butter.

Dinner (343 calories)

Total calories: 1207

Day 3 – High calorie

Breakfast (550 calories)

  • Poached egg on a whole-wheat English muffin with 1 slice of Canadian bacon (nitrate/nitrite free).
  • Orange juice.
  • ½ cup of sauteed potatoes (and olive oil) with ¼ cup of mushrooms and dash of salt and garlic powder.

Morning Snack (208 calories)

  • ½ wheat bagel with almond butter.
  • 25 raspberries.

Lunch (448 calories)

  • Whole-wheat wrap.
  • 4 olives.
  • 8 cherries.
  • ½ cup of shredded romaine lettuce.
  • ½ cup of shredded carrots.
  • 2 oz deli chicken breast (50 calories)
  • ¼ cup of avocado.
  • 1 clementine.

Afternoon Snack (135 calories)

  • ½ cup of edamame.
  • 1 part-skim mozzarella cheese stick.

Dinner (438 calories)

  • 3 oz of baked trout with lemon and ¼ cup of bread crumbs.
  • ¼ cup of brown rice with ¼ cup of chickpeas and ½ cup of steamed kale.
  • ½ cup of roasted tomatoes.

Dessert (210 calories)

Total calories: 1989

Day 4 – Low calorie

Breakfast (182 calories)

  • Cinnamon oatmeal.
  • Sliced strawberries.

Morning Snack (142 calories)

Lunch (433 calories)

Afternoon Snack (185 calories)

  • 10 whole-wheat crackers.
  • Peanut butter.

Dinner (269 calories)

Total calories: 1211

Day 5 – High calorie

Breakfast (582 calories)

  • 2 egg omelets with 1 oz of cheddar cheese, ¼ cup of chopped red peppers, and 2 nitrate/nitrite-free turkey sausage links.
  • 1 wedge honeydew melon.
  • 1 slice of whole-wheat toast with raspberry preserves.

Morning Snack (252 calories)

  • ½ cup of low-fat milk.
  • 1 cup of cinnamon shredded wheat.

Lunch (437 calories)

  • 1 cup of whole-wheat spaghetti.
  • 3 oz of sliced grilled chicken breast.
  • ½ cup of marinara sauce.
  • ½ cup of zucchini.

Afternoon Snack (160 calories)

  • 50 pistachios.

Dinner (456 calories)

  • Black bean veggie burger.
  • 1/3 cup of uncooked quinoa with ¼ cup of sundried tomatoes and 6 artichoke hearts.
  • Whole-wheat bun.
  • Tomato slice.
  • Onion ring.
  • Romaine leaf.

Dessert (233 calories)

  • Instant hot chocolate, prepared with water.
  • 16 animal crackers.

Total calories: 2120

Day 6 – Low calorie

Breakfast (292 calories)

  • 2 frozen organic waffles.
  • ½ cup of blueberries.
  • Maple syrup.

Morning Snack (140 calories)

  • 6 celery stick slices.
  • Peanut butter.
  • 25 raisins.

Lunch (379 calories)

  • 1 cup of reduced-sodium tomato soup.
  • Toasted small whole wheat pita with 1 slice swiss cheese and 1 basil.
  • 10 baby carrots.

Dinner (358 calories)

  • ¼ cup of uncooked couscous.
  • 3 oz of shrimp.
  • ½ cup of peas.
  • Hoisin sauce.
  • ¼ cup of red peppers.

Total calories: 1169

Day 7

Breakfast (326 calories)

  • 2 scambled eggs with ½ cup of asparagus.
  • ½ cup of blackberries.
  • 1 piece of whole wheat bread.
  • Strawberry jam.

Morning Snack (168 calories)

  • Pear slices with cinnamon.
  • 1 honey graham cracker.

Lunch (422 calories)

  • ½ cup of steamed spinach.
  • ½ cup of chopped chicken breast.
  • ¼ cup of part-skim ricotta cheese.
  • Pizza sauce.
  • About 2 oz of frozen pizza dough.

Afternoon Snack (365 calories)

Dinner (466 calories)

  • 3 oz of lean beef.
  • ½ cup of potatoes with dill, a pinch of salt, and parmesan cheese.
  • 1 cup of lima beans.
  • 1 oz of the whole wheat roll.

Dessert (215 calories)

  • 1 slice of cinnamon-raisin bread.

Total calories: 1962

Extra Tips

  1. The number of calories you need is quite specific to each individual, so to efficiently adopt this diet, you should do so under the guidance of a nutritionist who can ensure that you are obtaining enough nutrients.
  2. The calories you consume should be nutrient-packed to guarantee you fulfill your nutrient intake when on a metabolic confusion diet. Therefore, ensure you consume the right amount of each macronutrient (protein, fats, carbohydrates) and micronutrient (vitamins, minerals).
  3. Complex carbs like whole grains, legumes, fruits, or a high-quality protein shake can be a good source of most of your calories intake on high-carb days.
  4. To get through low-carb days, you should try to obtain your protein from chicken, fish, eggs, or tofu, and pair it with non-starchy vegetables (anything except potatoes, corn, and peas will suffice).
  5. Several sauces – like ketchup, salad dressings, etc – are high-carb sources that aren’t quite obvious. As a result, you may need to avoid them; just keep it simple with herbs and spices.
  6. Flavored beverages might give a reason for your efforts being stalled, so try to stay away from them as much as possible. Stick to water, unsweetened teas, or black coffee for your meal plan and desired transformation to work.
  7. If you’re in the mood to eat anything you want after a period of deprivation, you can wind up eating a lot more calories in one day undoing any gains you’ve made. So work in a bagel or bowl of sugary cereal into a high-carb day if it helps you stick to your food plan. Simply reduce the number of other meals you eat that day.
  8. It is vital to ingest high-quality protein to ensure that your body creates and retains lean muscle mass. You can include a protein supplement, in your diet such as protein powder,

Shopping List

Meat and Fish

  • Chicken breasts
  • Turkey
  • Shrimp
  • Canned light tuna
  • Canadian bacon
  • Lean beef


  • Apple
  • Blueberries
  • Pear
  • Sweetened dried cranberries
  • Orange/orange juice
  • Mango
  • Lemon
  • Coconut
  • Walnut
  • Blackberries
  • Olives
  • Raspberry preserves
  • Honeydew melon
  • Strawberry jam/sliced strawberries
  • Apples
  • Bananas
  • Dried apricots.

Grain and Grain Products

  • Whole-wheat bread
  • English muffins
  • Cinnamon oatmeal
  • Whole-wheat crackers
  • Whole-wheat toast
  • Whole-wheat bun
  • Cinnamon-raisin bread
  • Wholewheat rolls
  • Whole wheat pita
  • Cinnamon shredded wheat
  • Whole wheat spaghetti

Vegetables and Legumes

  • Onions
  • Uncooked brown rice
  • Cauliflower
  • Spinach
  • Romaine leaf
  • Asparagus
  • Bell peppers
  • Lima beans
  • Onions
  • Tomatoes
  • Hummus
  • Baby carrots
  • Lettuce
  • Spinach
  • Pumpkin seeds
  • Broccoli
  • Fresh basil leaves
  • Peas
  • Quinoa
  • Avocado
  • Asparagus
  • Kale
  • Pickles
  • Zucchini
  • Potatoes

Milk and Dairy



The metabolic confusion diet may be easier to maintain than other diets that limit calories every day but don’t just anticipate your metabolism to change dramatically while at it.

It’s usually better to concentrate on keeping to a healthy habit, including exercise, nourishing foods, and adequate sleep in your daily routine.

Everyone has a distinctive metabolism that works at a varied level. Some people’s metabolisms are hyperactive, while others are sluggish and burn calories at a slower rate.

Notably, with its varied calorie plan, the metabolic confusion really offers to re-charge your metabolism.