Metabolic

MOMENTUM
MEAL GUIDE

Build momentum to kick your sugar addiction with a week's

worth of dinner recipes.

Utilize these recipes to help stabilize your blood sugar and

increase your nutritent intake.

Dr. Steven G
 Metabolic
MOMENTUM
There are essentially 3 food categories,
known as macronutrients.

Micronutrients, on the other hand, are the

components of food, such as individual
vitamins, minerals, electrolytes, etc.

This section focuses on the

macronutrients.

That is not to under emphasize the

importance of micronutrients. Clean,
organic, non-GMO, nutrient dense foods
are a key component of any lifestyle
choice you make and the recipes in this
book demand that you use ingredients
that are rich in micronutrient value.

This book is about increasing health

which results in weight loss (if weight loss
is needed), muscle preservation,
decreased inflammation, increased
energy, optimal immune responses,
mental clarity, improved focus and
concentration, bone health, hormonal
balance, the list goes on and on. THE MACRONUTRIENT PROFILE IS

You get these benefits even if the only

65 - 75%
reason you chose this lifestyle is because Fat
someone told you you’d lose weight. If
you make unhealthy food choices and
merely try to get the macronutrient 20 - 30%
profile right (as many young gym rats Protein
do), you will still benefit by losing weight
and experiencing some other benefits 5 - 15%
listed above, however no where near the Carbohydrate
degree that is possible.

Dr. Steven G
 Metabolic
MOMENTUM
MESSAGE FROM DR. G

Dr. Steven G
CEO / Founder of Cyrene Lab and Read It

Dr. Steven Geanopulos is a chiropractor, speaker,

writer, and leader in the world of functional neurology
and is one of America’s leading experts in optimized
living and longevity.
His experience and clinical approach have proven
that no matter your age, as long as you are proactive
even with diminished health you can reclaim your
vitality.
Along with clinical practice, Dr. G is the owner and
founder of Cyrene Labs, a ‘needs’ based nutritional
supplement company focused on making necessary
changes to metabolic health as measured in blood
chemistry. Additionally, he co-founded Read It LLC,
the world's first and only blood chemistry reading
service for the chiropractic profession.

Dr. G’s mission in life is to use his gifts and knowledge

to educate and empower people, shifting how we
understand, pursue, and deliver the promise of
health.Dr. Steven G
Recipe List
Chicken with Apples, Capers and Olives 01

Grilled Alaskan Halibut with Arugula Orange and Fennel Salad 03

Dilled Meatball Soup with Golden Beets 04

Sausage Salad 05

Lamb Burger with Black Olive Relish 06

BLT Salad 08

Salmon Cakes with Lemon Dill Aioli 09

 Dr. Steven G

Slow Cooked Chicken: with

Apples, Capers and Olives
INGREDIENTS : HOW TO MAKE :
2 large organic chicken breasts, cut in
For the marinade: Combine olive
half oil, vinegar, apples, olives, bay
4 chicken thighs leaves, garlic, oregano, and salt
1 large spaghetti squash, cut in half and pepper in a large bowl.
lengthwise Add the chicken pieces and stir to
coat. Cover the bowl and
Marinade refrigerate overnight.
1/2 cup extra virgin olive oil
1/4 cup apple cider vinegar
Turn the slow cooker on high or
1/2 Granny Smith apple, peeled and
preheat the oven to 350°F.
diced
1/4 cup green Spanish or Greek olives,
pitted (do not use bottled olives) Cooking the chicken: Arrange the
3 small bay leaves chicken pieces in a single layer in
6 cloves garlic, pureed the slow cooker or a large glass
4 tbsp. fresh oregano leaves baking dish. Spoon the marinade
sea salt and freshly ground pepper evenly over the chicken. In a bowl
1/4 lemon juice whisk together orange rind and
1 tbsp. grated orange rind lemon juice. Quickly bring the
ingredients to a boil and pour over
Garnish the chicken. Add a little homemade
4 tbsp. each Italian parsley leaves and chicken broth, if necessary to cover
fresh cilantro, chopped the chicken.

Continued on next page -->

 Dr. Steven G

Slow Cooked Chicken: with

Apples, Capers and Olives
HOW TO MAKE :
Cook the chicken for 3 hours, or longer, in the slow cooker or until the thighs are fork
tender. If using the oven method cook for 1 hour, basting often, until the thigh pieces are
done. Remove chicken pieces from the baking dish and transfer to a warm platter.
Strain off the juices to a saucepan, reserving the olive pieces for the top of the chicken.
Reduce the baking juices by half to make a thicker sauce.

For the spaghetti squash: Place the squash cut side down in a baking dish. Bake in the
oven at 350 for about an hour. When done scoop out the seeds and then scoop out the
squash into the baking dish and reserve. Reheat when ready to serve the chicken.

To serve the chicken: First, divide the reheated spaghetti squash in the middle of the
dinner plates. Place the chicken pieces on the squash and top with the reserved olives.
Spoon the sauce over the chicken and garnish with the chopped parsley and cilantro.

SERVES : 4

THE MACRONUTRIENT PROFILE IS

69% 21% 10%

Fat Protein Carbohydrate
 Grilled Alaskan Halibut with
Arugula Orange and Fennel Salad
INGREDIENTS : For the salad: Remove the stem of the
fennel and cut out the tough core part.
2-6 ounce pieces Alaskan halibut Cut the fennel bulb in half and slice
very thin. Place the slices in a bowl.
Using a sharp knife remove the
Citrus Vinaigrette
peeling and pith from the oranges.
1/4 cup orange juice
Cut in between the sections to remove
2 tbsp. lemon juice
the orange segments. Place the
2 tsp. orange zest segments in a bowl. Combine the
5 tbsp. extra virgin olive oil arugula and fennel slices and toss
1 tsp. fresh tarragon leaves, chopped gently with some of the vinaigrette.
1 shallot, minced
sea salt and fresh ground black pepper Grilling the halibut: Turn the grill on to
medium-high. When hot, grill the fish
Salad Ingredients on both sides until it loses its
1/2 large fennel bulb, thinly sliced translucence. Remove to a plate.
1/2 organic navel orange, thinly sliced Serving the salad: Divide the dressed
3 cups arugula greens on two dinner plates. Place the
grilled halibut on the salad. Arrange
SERVES : 2 the orange slices around the salad
and spoon extra dressing over the top.

HOW TO MAKE : THE MACRONUTRIENT PROFILE IS

For the vinaigrette: In a small bowl

whisk together the ingredients. Season 65% 20%
with salt and pepper, to taste. Use 2 Fat Protein
tbsp. of the vinaigrette to marinate the
halibut. Set the remainder aside. 15%
Carbohydrate

Dr. Steven G
 Dr. Steven G

Dilled Meatball Soup

with Golden Beets

INGREDIENTS : HOW TO MAKE :

1 lb. ground grass-fed beef For the meatballs: In a large bowl
1 shallot, minced combine the ground beef, shallot,
1 tbsp. minced garlic garlic, dill, parsley, salt, pepper, and
3 tbsp. chopped dill coconut milk. Mix very well and
1/2 cup finely chopped Italian parsley fashion into 9 balls.
1/4 cup coconut milk
1/4 tsp. sea salt Finishing the soup: In a medium
soup pot, heat the beef broth to
1/4 tsp. ground pepper
simmer. Season the broth to taste
4 cups homemade beef broth
with sea salt. Meanwhile heat up a
1 golden beet, peeled and sliced very
medium pan and brown the
thin on a vegetable slicer meatballs in coconut oil and finish
1 tbsp. coconut oil cooking them by dropping into the
soup along with the sliced beets.
Garnish Simmer for bout 5-6 minutes.
Sprigs of dill
To serve: Divide the meatballs and
beets into three soup bowls and
SERVES : 3 ladle the broth over the top.
Garnish with the sprigs of dill.

THE MACRONUTRIENT PROFILE IS

75% 21% 4%
Fat Protein Carbohydrate
 Sausage Salad

INGREDIENTS : HOW TO MAKE :

2 mild organic chicken or pork sausages, For the dressing: Whisk together the
coarsely chopped. If buying pork, be dressing ingredients in a bowl. Set
sure it has gluten-free casing, is aside. In a large skillet heat the
hormone and antibiotic free, nitrate and ghee to medium-hot. Add the
nitrite free. chopped sausage to the skillet and
2 tbsp. ghee (or coconut butter if dairy brown. Add the spinach and toss to
sensitive) wilt. Add the lemon juice and toss
5 ounces baby spinach leaves again. Immediately remove from
1 tbsp. lemon juice heat and plate the salads.
1 bunch watercress or 4 ounces spring
To serve: Divide the watercress or
mix lettuces
salad greens on two luncheon
plates. Divide the sausage spinach
Garnish
mixture onto the greens. Add the
Olives garnishes of your choice. Spoon the
Cucumber slices dressing liberally over the salads.
Radish slices

Dressing TIPS:
2 tbsp. grapefruit juice
2 tbsp. lemon juice This salad is quick to make but
4 tbsp. extra virgin olive oil makes a hearty lunch or simple
dinner.
Pinch sea salt, freshly ground pepper

SERVES : 2
THE MACRONUTRIENT PROFILE IS

80% 13% 7%
Fat Protein Carbohydrate

Dr. Steven G
 Dr. Steven G

Lamb Burger with

Black Olive Relish
INGREDIENTS :
Lamb Burger
12 ounces ground grass-fed lamb
4 ounces ground grass-fed beef
3 tbsp. extra virgin olive oil, divided
3 tbsp. minced onion, sautéed until
brown
1 tsp. each finely chopped fresh mint,
parsley, dill, oregano
1/2 tsp. each coriander, cumin
3 cloves garlic, finely minced
1 scallion, finely chopped
1/2 tsp. sea salt and several twists of
black pepper
Salad
6 ounces a mix of baby spinach and
favorite lettuces
1/2 small red onion sliced very thin,
make sure the onion is not too strong.
1 cup of Persian or English cucumber,
peeled, seeded and diced
4 tbsp. fresh lemon juice
1/2 cup extra virgin olive oil
1/2 tbsp. spic mustard and twist of
pepper
HOW TO MAKE :
For the burgers: In a large bowl place
the ground lamb, beef, herbs, spices,
garlic, scallions, salt and pepper. In a
heavy bottomed skillet, heat 2 tbsp. of
the oil over high heat. Add the onions
and sauté until brown for about 6
minutes. Remove from heat, cool and
then add the onions to the meat
mixture. Mix ingredients well. Form
burgers into three 1-inch thick patties.
For the salad: Place the salad greens,
cucumber and red onion in a large
bowl. In a small bowl whisk together
the lemon juice, mustard, olive oil and
pepper. Dress the salad, mixing well.
The black olive relish: Place the olives
in the food processor and pulse into
very small pieces. Transfer the
chopped olives to a bowl and add
the olive oil, parsley, lemon juice, and
pepper. Mix well to incorporate
flavors. The relish keeps well in a jar
for up to 4 weeks. Top off with a little
olive oil.

Continued on next page -->

 Dr. Steven G

Lamb Burger with

Black Olive Relish
HOW TO MAKE :
Cooking the burgers: Grill the patties if you like. Otherwise heat one tablespoon of oil in a
large sauté pan. Over medium-high heat brown the burgers for about 5 minutes on
each side or until desired doneness. Remove burgers from heat and place on a warm
plat rest.

To serve: Divide the salad onto the plates. Place the burger on top of the salad and
garnish with the black olive relish.

SERVES : 2-3

TIPS:
Great for lunch or dinner the fragrant spices and herbs in this burger are reminiscent of
the Greek gyro. The burger is very rich so the recipe will easily serve 2 adults and a child.
Serve the burgers on a salad of spinach, red onion, and cucumber.

THE MACRONUTRIENT PROFILE IS

72% 24% 4%
Fat Protein Carbohydrate
 BLT Salad
INGREDIENTS : HOW TO MAKE :
1/2 medium chicken breast Cook the bacon first and set aside,
1 avocado reserving bacon fat to brush on the
1/4 cup cherry tomatoes grill (or cast-iron skillet) and chicken.
4 slices uncured sugar free bacon
1 cup mixed greens Generously brush the chicken and
2 tbsp. green goddess dressing grill with bacon fat and sprinkle with
1/8 tsp. onion powder salt, pepper, and onion powder. Grill
1/8 tsp. salt on both sides, flipping once, until just
1/8 tsp. pepper done. Remove to a plate and cover
loosely with aluminum foil.

SERVES : 1 Arrange on the salad as desired.

Drizzle on ranch or green goddess
TIPS: dressing and gently toss/mix to coat.

To avoid the grease mess, you can cook

the bacon on parchment paper on a
cookie sheet in the oven at 400F It cooks THE MACRONUTRIENT PROFILE IS
perfectly. You can even save the bacon fat
in a glass jar for cooking later. If you cook
the bacon ahead and do not have bacon 67% 21%
Fat Protein
fat then use avocado ail to cook your
chicken.
12%
If efficiency is your game, then you can Carbohydrate
precook the bacon and store in the freezer.
It warms in 30 seconds! Cook 3 packages
and clean the mess once.

Dr. Steven G
 Dr. Steven G

Salmon Cakes with

Lemon Dill Aioli
INGREDIENTS : HOW TO MAKE :
Salmon For Salmon: In a large bowl,
18 ounces wild pink salmon combine the salmon, almond flour,
3/4 cup mayo mayonnaise, eggs, parsley, dill,
1/2 cup almond flour chives, lemon juice, salt and garlic
2 eggs powder. Stir to combine.
2 tbsp. parsley
2 tbsp. dill Divide the mixture into 4 to make
larger patties, or use a large cookie
2 tbsp. chives
scoop to make smaller slider size
1/2 tsp. garlic powder
patties. Use a moderate amount of
1 tbsp. lemon juice pressure to press them together.
1 tsp. salt
1/4 cup avocado oil
Add the avocado oil to your warm
pan. Cook the patties over medium
Lemon Dill Aioli heat for 3-5 minutes until golden
1/2 cup mayo brown. Use a spatula to gently flip
1 tsp. fresh dill, finely chopped the patties and continue cooking
1 tsp. lemon zest for another 3-5 minutes until
1 tbsp. lemon juice golden brown.
1 garlic clove, grated or finely minced
1/2 tsp. salt Remove from heat and allow to sit
1/2 tsp. pepper for 3 minutes.

For Lemon Dill Aioli: Combine all

ingredients in a small bowl, whisk
and set aside.
THE MACRONUTRIENT PROFILE IS

75% 22% 3%
Fat Protein Carbohydrate