Professional Documents
Culture Documents
rl
r t
II
D
Anaerobic exercise burns calories at a hugely accelerated rate, and P90X keeps you anaerobic for large chunks of time. In order to stay energized throughout this final phase, you are going to need a tot of fuet, meaning carbs. With the proper amount of fuel you'lL be able to work out much harder and, in turn, burn more catories and cause more extensive PHASE 3: ENDURANCE MAXIMIZER muscularbreakdown,leading to greater fitness.so your diet wi[L now be primarity carbs for fue[, with enough protein and fat to keep your musc[es recovering guickly and everytfiing running srnoothty. Congratulations, you are now eating tike an adrlete!
E
E
E x E
3
h
s
= t'
rl
I
PROTEINS
r
I
I I rl
DAIRY
FRUIT
VEGETABLES
I I I r I I
PHASE
DAY5 57 -90
q r|
FATS
CARBS
=t
SNACKS
I
llr
CONDIMENTS I T
LEVELI
|.'
I 7ll rl
PROTEINS
DAIRY
FRUIT
!r
r| I
I
VEGETABLES
III I I II I I II IIIT
TT
FATS
I ra
l.
I t I I
r<
CARBS
SNACKS
= F
I
PROTEINS
rltr
LEVELII
I I
)-
DAIRY
r
II
FRUIT
I
=
I
r
r' I
VEGETABLES
I I II I III IIITT
HffiTTT
CONDMENTSTIII
LEVEL III
FATS
r r
E I
CARBS
t-
SNACKS
D u r i n g P h a s e3 u s e t h e f o l l o w i n g t i s t t o d e t e r m i n e w h i c h f o o d s t o purchase from the Srocery store, and how much of these foods constitutes one serving. Remember, the foods you choose to incorporate in your diet are up to you -just
m a k es u r e t h e p o r t i o n sf i t w i t h i n t h e
parameters of your determined nutrition [eve[.
3 oz_Chicken or turkey breast 6_Egg whites 3oz_Fish and shellfish 3 oz_Ham sl ices, fat-free 3 o,_Pork tenderloin 1/3cup_Proteinpowder 3 6,-Red meat (top sirloin, skirt steak) 3 oz_Red meat, lean
Soy burger_l Soy slices_5 Tofu_3 oz Tuna_3oz Turkey bacon_2 sLices Veggie burger_1 Veggie dog_t
whole wheat 1 medium_Bagel, 1 cup_Baked beans 1 cup_Beans (kidney, black, etc.) 1_Bran muffin (2.5 oz) 2sLices_Bread(whole wheat, rye, or pumpernickel) 1 cup_Cereal,whole grain 1 cup_Couscous '12-Crackers En g Ii sh m uffi n s 2 whoLe_ l cup_Hummus 1 cup_Lentils l cup_Oatmeal
Pancakes (3.6 oz)_z Pasta or noodles_l cup Pita, whole wheat_l Larye Potato (2" x 4-3/4") _1 Quinoa-"| cup Refried beans, low-fat_l cup Rice, brown or wild_l cup Sweet potato_l medium Tortillas, corn_3 ge Tort i IIa, w h o Ie w he at _'l Lar Waffles, whole wheat_2 Wheat berries_l cup
e a c hs e r v i n g= 1 2 0 c a [ .
1-1/2oz _Cheese,low-fat 1 cup_Cottage cheese, Io/o 1-'l/2oz-Fetacheese 1-1 /2 oz_Goat cheese,semisoft 1-'l/2 oz_M ozza rel Ia, pa rt ski m
Parmesan cheese_3oz Skim milk_goz Soy cheese_1-1 /2oz Soy milk_8oz Yogurt, nonfat plain-8 oz
POF|TIOru PLAru
FRUITS
e a c hs e r v i n g= 10 0 c a L .
I medium_Apple 1 cup_Apricots I medium_ Banana ntaloupe 1/4medium_Ca 1 cup_Cherries I oz_Dried fruit 6 oz_Fresh-sq u eezed j u i ce 1 medium_Grapefruit 1 cup_Grapes l cup-Kiwi
Mango_l/2 medium Nectarine_l medium Orange_1 targe medium Papaya_1/2 Peach_1medium Pear_l medium Raspbe rri es,b I u e be rri es,b Iack b er ri es_1 cup Straw be rr i es, sI i ced_2 cups Tangerine,1 medium Watermelon_1 cup
VEGETABLES
eachserving = 50 ca[. 1 cuP= cooked vegetables vetetabLe juice or vegetabte soup 2 cups = leafy greens
Asparagus Beets Bok choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collardgreens Cucumber Eggplant Kale
Lettuce Marinarasauce Mushrooms Peas Peppers Spinach Sprouts Squash(summeror winter) Stringbeans Tomatoes juice, low-salt V-8o Vegetable soup,etc
CONDIMENTS
e a c hs e r v i n g= 2 t b s P = 5 0 c a t .
BBQ and other low-fat sauces and marinades, fat-free dressings, mustard, honey, pure fruit jams
SNACKS
single serving =1 00 caL. doub[e serving =200 caL.
1oz_Dried fruit 3_Fig Newtons 1_Frozen fruit bar I mediumpiece_Fruit 8oz_Fruit sorbet l2_Mini rice cakes 4 oz_Nonfat frozen yog u rt 1 tbsp_Peanut butter with celery sticks I oz_Pitachips 3 cups _Popcorn, lite i tarye*Pretzel, sou rdough 2oz_Soy nuts cheese 1-1/2oz_String I oz_Tortilla chips, low-fat 8 oz_Yogu tt, n o n fat pla i n
Bean dip_+tuspwith chips_t oz Cheese, low-fat _1 oz with crackers_6 Hummus _4tbsp with carrot sticks Nuts_] oz P90X Peak Performance Protein Bar_1 P90X Peak Recovery Form u la _t 2-16 oz Soy nuts_4oz String cheese_3oz Yogurt, nonfat fruit-flavored .8 oz
POF|TIOru PLAru
3
-.
s
I
DAIRY
Buttermitk, low-fat Cheddarcheese,tow-fat Cottage cheese, 1olo Cream cheese,fat-free Eggs Feta cheese,Low-fat part skim Mozzaret[a, Parmesan cheese,fat-free Ricotta cheese,Low-fat Skim miLk Yogurt,nonfat f ruit-f Lavored Yogurt,nonfat pLain
M EA T IIfT,UIflITIN
Chickenbreast halves, skin[ess, boneless Pork chops,center cut Soy/veggieburgers Steak,ftank
SEAFOOD
HaLibut SaLmon fiLtets Shrimp, raw, medium-size
VEGETABTES
AruguLa BroccoLi C arrots CeLery G a r [ i c ,m i n c e d Green beans Green chiLes. canned,chopped Lettuce (iceberg, romaine,butter, red Leaf,etc) Mushrooms, Portobetlo Mushrooms,white Peas Pepper,yettow Potatoes Onion,brown Onion,red Satsafresca ScaILions ShaLtots Soybeans Spinach, f rozen, chopped spinach Sprouts yetlow Squash, Tomatoes,cherry Tomatoes,Roma Tomatoes,stewed Sweet potatoes Water chestnuts, canned Yams Zucchini
FRUIT
AppLes,green AppLesauce Bananas B[ueberries Canta[oupe Grapes Honeydew Lemon juice L i m ej u i c e Nectarines Oranges Orange juice, fresh Papayas Peaches Pears Pearnectar PineappLe c h u n k s ,f r e s h Raisins Raspberries Strawberries
NNAFIHET LIST
BREADS
Baget,whote wheat Bakedbeans,canned,nonfat BLack beans,canned Bread,whote wheat Bun, whote grain Crackers,wheat Ftour, atL-purpose Flour, whote wheat Granola,tow-fat Itatian bread (focaccia) Navy beans,canned Oatmeat (uncookedoats) Quinoa Refried beana,canned,fat-free Tabouti Tortiltas, whole wheat Pasta,whole grain Pastry fLour, whole grain Rice, brown Rice, Spanish Rice,white Ro[[, whole grain Waffles, whote grain
CONDIMENTS
Apricot preserves Bakingpowder Bakingsoda Brown sugar Canotaoil Chicken broth, defatted, tow-sodium Chiti sauce Dijon mustard Evaporated skim mitk Fructose Fruit jam, pure Honey Ketchup MapLesyrup, tow-sugar Mustard, stone-ground Otive oiI Otive oiI spray Peanut butter, chunky Sour cream, lite Soy sauce,low-sodium Steak sauce Sweet vermouth Tabascosauce Tomato paste Vegetable oiL Vinegar,red wine Vinegar,rice Worcestershire sauce
SEASONINGS
Arrowroot B[ackpepper, ground Cayennepepper Chives Cinnamon Cumin Garlic powder Oregano Sa[t
SNACKS
Beandip, tow-fat Dried fruit (apricots,pears,raisins) Fig Newtons Frozen fruit bars Frozen yogurt, nonfat Hummus,tow-fat Mini rice cakes cashews, pecans,pistachios, soy) Nuts (aLmonds, Pita chips Popcorn.Lite Pretzets, sourdough Sorbet String cheese,part-skim Tortitta chips,low-f at
NNAF|HET LI5T
-Recipe included
LEVEL I PHASE
1_Recovery drink
1-Veggle burger t/2-Whole grain bun 2cups-Salad greens 2 tbsp _ D ressing (yo u r c hoi ce)
6 oz_ Chicken 2tbsp-Apricot Sauce] 1/2-Baked yam, medium 1 cup_Green beans,steamed 1/4_Mango
1_Recovery drink
t-Pasta SaladlI
6 oz_Halibut 2 tbsp m SauceI - Musta rd Crea 1 cug_Brown rice 2 cups _ Spinach, steamed 1 cup_Raspberries
t_Whole grain roll 1/2cup_ Low-fat ricotta cheese Roma tomato 4 stices_ drizzle_OIive oil 1 cup_ Cantaloope
_Recoverydrink
6 oz- Fla nk steak, g ri Iled 2tbsp_Steaksauce t_Baked potato, medium 1 cup-Onion,zucchini, and stewed tomato saute 1_Nectarine, medium
1_Recovery drink
I _ Recovery drink
6 oz_Chicken 2tbsp_Barbecue Saucell 1 cup_Nonfatbaked beans greens 2cups_Salad 2 tbsp _ Dressi n g (yo u r ch o i ce)
'l 8oz_Cottagecheese, o/o 1 cup _ Pi n eapple ch un ks, in water Whole wheat toast 2 stices_ 2tsp_Purefruit jam
t _Recoverydrink
1_SpicyChinese NoodlesJ
1_Wholewheat bagel 2tbsp_Fat-free cream cheese 8 oz_ Nonfat p Iai n yog u rt 1.up_Berries
1_Recovery drink
1-Vegetarian TostadalI
6oz_Pork Chop with Apple & Sweet PotatolI 1 cup_Peas 2 cups_ Salad greens 2 tbsp_ Dre ssi n g (yo u r ch o i ce)
NNEAL PLAru
I
rI
I^
{ -
_Kectpe tnctuded
L E V E LI I PHASE SNACK
1_Recovery drink 1_Veggieburger 1_Whole grain bun 3 cups_ Salad greens 3 tbsp_Dressing (your choice) l cup_Melon
=Gcs.'rBE*KFft3% onvV l= [ -
SNACK
1o'' AImonds 1-1/2o,_String cheese
F
-
t
-E; i.. _.....r..:*rir..-ig+:*&
9 oz_Chicken 3tbsp_Apricot SauceI t_Baked yam, medium 1 cup_Green beans,steamed greens 3cups_Salad g (your choice) 3 tbsp_Dressin 1/4*Mango
t
?
q
I
DAYV3-Whole grain waffles 2tbsp_Peanut butter aoz Skim milk 1_Banana , edium m 1_Recoverydrink 1_Pasta Saladl 1 cup-Melon 1oz*Low-fat tortilla chips w/ 4tbsp_Bean dip 1_Medium fruit 9 oz_Halibut 3 tbsp _ M u stard Cream Sau ceJ 1 cup_Brown rice 3 cups_ Splnach,steamed 1_Peach, medium
/-'
it': f, t_Whole grain roll 1/2 cup _ Low-fat ricotta cheese 4 sl,ices_ Rorna tomato drizzLe_OIive oil 1 cup Cantaloupe
t_Recoverydrink
{ !l
I
!
2cups_Black& White BeanChiliJ 3 cups_ Salad greens 3 tbsp_ Dresslng (your choice) 1 cup_Grapes
9 oz_Flank steak, grilled 3 tbsp_Steak sauce t_Baked potato, medium 2 cups _ Onion, zucch i n i, and stewed tomato sauta 1_Nectarine,medium
= I
:q-:
DAY\!_ t/2cup_Low-fat granola 8 oz_ Nonfat pl ai n yog u rt l cup_Strawberries, sliced I _Recoverydrink 2_ Stuffed BakedPotatoesJ 3 cups_ Salad greens 3tbsp_Dresslng (your choice) 1_Ojange,medium 1 oz_Pita chips w/ 4tbsp_Hummus w/ carrot sticks 9 oz_Mediterranean Shrimp KebabsJ l cup_Whiterice 3 cups_ Salad greens 3 tbsp_Dressing(your choice) l cup_Melon
?
I
: F f { t' i DAYV 3-Oatmeal PancakesW. 3 tbsp_Low-sugat mapte syrup I cup Applesauce 8 oz_9kim milk t,Recovery drink t, Grilled Veggie FocaccialI t cup_Taboulisalad I _ Peach,medium 8 o'_ Fruit sorbet l-1/2oz String cheese 6 Crackers
-=+;ffi
9 oz_Chicken 3 tbsp_ Earbec ue Saucell 1 cup_Nonfatbaked beans 3 cups _ Salad greens 3 tbsp_Dressing(your choice) l cup_Fruitsalad
f
I
!i;l!tF.1-f,#ffi
rt
r
I
t
I
8oz_Cottage cheese, 1oto t cup Pineapple chunks, in water 2 stices_Whole wheat toast 3tsp_ Pure fruit jam
1_Recovery drink
1_Spicy Chinese Noodlesl 3 cups_ Salad greens 3 tbsp_Dressing (your choice) 1 cup_Fruitsalad
r
l|
+--
]-?Ff,i-.ffi
I _Recoverydrink 1_Vegetarian TostadaJ I cup_Fruitsalad 1 oz_Cashwes 1 o,_ Dried fruit 9 oz_Pork Chop with Apple & Sweet PotatoJ 1 cup_ Peas 3 cups_ Salad greens 3 tbsp _ Dressing (you r ch oice)
t
I
1_Wholewheat bagel 2rbsp_ Fat-freecream cheese 8oz, Nonfat plain yogurt 1 cup_ Berries
L I
t
I
NNEALPLAru
-Recipe included
L E V E LI I I PHASE SNACK
_Recoverydrink
1-Veggle burger l_Whole grain bun greens 4 cups_Salad 4 tbsp _ D ressi n g (yo u r ch o i ce) 1 cue Melon
12oz_ Chicken 4tbsp_Apricot SauceJ l_Baked yam, medium 1 cup_Green beans,steamed greens 4cups_Salad 4 rbsp _ Dressing (you r choice) 1/4_Mango
1_Recovery drink
1 - P a s t aS a l a d J 1 cup_Melon
12oz_ Halibut 4 tbsp _ M u sta rd Cream Sau cel' 1 cup_ Brown rice 3 cups_ Splnach, steamed l_Peach,medium
t_Whole grain rcll 1/2 cup_Low-fat ricotta cheese 4 stices Roma tomato drizzle_Olive oil 1 cup_Cantaloupe
1_Recoverydtink
2 cups_ Black & White BeanChilil 4cups-Saladgreens 4 tbsp _ Dressing (you r choice) 1 cup_Grapes 6_ Crackers
12 oz_FIanksteak,grilled 4 tbsp_ steak sauce 1_Bakedpotato, medium 2 cups_ Onion, zucch i n i, and stewecl tomato saute 1_ Nectarine, medium
Recovery drink
2-Stuffed Baked Potatoesa greens 4cups_Salad 4tbsp_ Dressi ng (you r ch o ice) 1_Orange,medium
12oz_Mediterranean Shrimp Kebabs2 1 cup_Whiterice 4 cups_ Salad greens 4 rbsp _ Dressi ng (you r c hoi ce) 1 cup_ Melon
4-Oatmeal PancakesJ 4tbsp_ Low-sugar maple syrup 1 cup-Applesauce 8oz Skim milk
1_Recovery drink
12oz_Chicken 4tbsp_Barbecue SauceJ 1 cup_Nonfatbaked beans greens 4 cups_Salad 4 tbsp _ Dressing (you r ch oice) 1 cup-Fruit salad
8oz_Cottagecheese, 1o/o 1 cup_ Pineapple ch un ks, in water 4 stices_ Whole wheat toast 3 tsp_Pure fruit jam
1_ Recovery drink
t_Spicy Chinese Noodlesl greens 4cups_Salad 4 tbsp_Dressing (your choice) 1 cup_ Fruit salad
12 oz_ Salmon 4 tbsp_ Dijonnaise Sa uce I 1 cuP - Quin96 1 cup_ Broccoli, steamed 1 cup' Grapes
1_Wholewheat bagel 2tbsp_ Fat-freecream cheese 8 oz_ Nonfat pl ai n yog u rt l cup_Berries 1/2 cup _ Low-fat g ranola
1_Recovery drink
t2oz_Pork Chop with Apple & Sweet Potato ] 1 cup_Peas greens 4cups_Salad 4 tbsp_ Drc ssi n g (yo u r ch o i ce)
I L
=
= -Vz
I
S APRTCO TA U C E
cup apricot preserves
1/8 cup Dijon mustard 1/4 cup low-sodium soy sauce
per serving: 56 Calories (kcal) trace Total Fat (3o/o calories from fat) I g Protein
I4 g Carbohydrate ServesB(yieldsl cup) ingredientsand bLendwett. bow[, combineaLL In a smaL[ 0 mg Cholesterol 353 mg Sodium
-l
= {
-t
iq
{ = =
L
ta lt I
I LEVEL
2 tablespoons= 1 condiment
LEVEL II
3 tablespoons = 1-I/2 condiments
LEVEL III
4 tablespoons = 2 condiments
r
-l
SAUCE DIJONNAISE
ornces nonfatyogurt 4 ounces low-fat mayonnaise 1 tablespoon Dijon mustard
per servtng: 34 Calories (kcal) 2 g Total Fat (57o/o calories from fat) 1 g Protein 3 g Carbohydrate trace Cholesterol 47 mg Sodium
\t =
= -
1 teaspoon fresh dill, chopped 2 teaspoons Worcestershiresauce black pepper to taste dash Tabasco sauce
S e r v e s B ( y i e l d sc l up)
-a
.l-
LEVEL I
2 tablespoons= 1 condiment
LEVEL II
3 tablespoons = 1-1/2 condiments
LEVEL III
4 tablespoons = 2 condiments
ri
per serving: 43 Calories (kcal) trace Total Fat (60/o calories from fat) 2 g Protein 4 g Carbohydrate trace Cholesterol 164 mg Sodium
J J
=
f f
4
J
*)
-1
1. Coat the bottom of a saucepan with cookingsprayand place over mediumheat. 2. Add the shaLLots and saut6 until tender, using1/4 cup of the broth to deglazethe pan as necessary. 3. Stir in the remaining broth and the vermouth. Simmeruntil reduceto 3/4 cup. 4. Disso[ve the arrowroot in a small amountof cold water and add to the pan.Stir untiot slightLy thickened.
J
J
J
-4
)
5. Transfer the sauceto a blender, Add the evapotated miLk,mustard, saLt,and pepper and processuntiLsmooth, Garnish with chives
L E V E LI
2 tablesooons: 1 condiment
LEVEL II
3 tablespoons = 1-1/2 condiments
LEVEL III
4 tablespoon s : 2 cond i ments
J
J
J
=
B A R B E C US EA U C E
\, cup ketchup 1/4 cup chili sauce 2 tablespoo n s Worcestersh i re sauce 2 tablespoons red wine vinegar 2 teaspoons stone-ground mustard I teaspoon dark brown sugar dash cayenne pepper 2-1/2 teaspoons garlic, crushed
per servtng: l6 Calories (kcal) trace Total Fat (7 o/o calories from fat) trace Protein 4 g Carbohydrate 0 mg Cholesterol | 28 mg Sodium
J
=
-J
J
=
J "^t
I
Yields 1 cup BlendaLL ingredients together in a smatl bow[. Refrigerateuntil ready to use.
J
-
J
L
L E V E LI
2 tablespoons = 1 condiment
LEVEL II
3 tablespoons : 1-1/2 condiments
LEVEL III
4 tablespoons = 2 condiments
I I
e
= =
<
B L U E B E R RM YU F F I N S
\l:J/4 cups whole wheat pastry flour 2-1/2 teaspoons baking powder 1 cup powdered fructose 3/4 cup low-fat buttermilk 3 egg whites I cup thawed frozen blueberries, reserving juice
per servtng: 767 Calories(kcal) 1 g Total Fat (2% calories from fat) 4 g Protein 40 g Carbohydrate 1 mg Cholesterol 1 3 5m g S o d i u m
=
= i ; Serves 12 (yields 72 muffins) 1. Rruhurtoven to 375 degrees. Line 12 muffin cups with papers. 2. tn a smaLL bowL,combinethe ftour, bakingpowder, and fructose. 3. In a mixingbowL,whisktogether the buttermilk, egg whites, and 2 tablespoons of reservedberry juice. 4. Addthe flour mixture to the wet ingredients, stirrint just to combine.Stir in the berries. 5. Spoon the batter into the preparedmuffin cups,mounding sLightty. BakeuntiLl-ightlybrowned,about 20 minutes.
=
--
= =
I ,- LEVEL
= r lmuffin lcarbohydrate
L E V E Li l
lmuffin lcarbohydrate
L E V E Li l t
lmuffin lcarbohydrate
= -
r L F
OATMEAL P A N C A K E S. L E V E L I
per serving: 228 Calories (kcal) 5 g Total Fat (19o/o calories from fat) 9 g Protein 37 g Carbohydrate 2 mg Cholesterol 468 mg Sodium
\]11 cup qutcK-cooktngoats 1/2 cup low-fat buttermilk = 1/2 cup skim milk
-a
2 egg whites 1 tablespoon canola oil 2 tablespoons brown sugar, packed 1/2 teaspoon salt, or to taste I teaspoon baking powder
| /2 cup whole wheat flour 1/2 cup all-purpose flour 1 teaspoon cinnamon l/2 teaspoon baking soda Serves4 (yields twelve 3-inch pancakes)
tf
1. ln a medium bowl, combinethe oats, buttermiLk, and mi[k. Set asidefor 15 to 20 minutesto Let the oatmeaL soften. 2. Beatin the egg whites and oiLand mix weLL. Add the sugar,saLt,and cinnamon, then the bakingpowder, bakingsoda,and ftour. Stirjust unti[ moistened. 3. Heata LightLy oiled or nonstickgriddle over medium-highheat (375 degreesfor eLectricfrying pan).For eachpancake, pour about 1/8 cup batter onto the griddLe.Turnwhen the tops are covered with bubbles and the edges Lookcooked, Turnonly once.
-t
= t
l!
LEVEL I
3 pancakes 1 carbohvdrate
J
- L E V E LI I OATMEAL PANCAKES
\2, cup quick-cooking oats 1/2 cup low-fat buttermilk 1/2 cup skim tnilk 2 egg whites 1 tablespoon canola oil 2 tablespoons brown sugar, packed 1/2 teaspoon salt,or to taste 1 teaspoon baking powder 1/2 cup whole wheat flour 1/2 cup all purpose flour 1 teaspoon cinnamon 1/2 teaspoon baking soda Serves4 (yields twelve 3-inch pancakes)
In a medium bowl, combine the oats, buttermiLk, and milk. Set aside for 15 to 20 minutes to tet the oatmeaI soften. Beat in the egg whites and oiL and mix weL[- Add the sugar, saLt, and cinnamon, then the baking powder, baking soda, and flour. Stir just untiL moistened. H e a t a l i g h t L y o i t e d o r n o n s t i c k g r i d d l e o v e r m e d i u m - h i g h h e a t ( 3 7 5 d e g r e e s f o r e l e c t r i c f r y i n g p a n ) . F o r e a c h p a n c a k e , p o u r a b o u t 1 , / Bc u p batter onto the griddle. Turn when the tops are covered with bubbtes and the edges Look cooked, Turn only once.
) mn
per serving: 228 Calories (kcal) 5 g Total Fat (19o/o calories from fat) 9 g Protein 37 g Carbohydrate
fhnlactarnl
=J f
f
468 mg Sodium
f J J
=
J J J -J
= '4
LEVEL II
j pancakes 1 carbohydrate
J
= =
per servtng:
O A T M E A LP A N C A K E S- L E V E L I I I
\ff, cup quick-cooking oars l/2 cup low fat buttermilk 1/2 cup skim milk 2 egg whites I tablespoon canola oil 2 tablespoons brown sugar, packed 1/2 teaspoon salt, or to taste 1 teaspoon baking powder 1/2 cup whole wheat flour 1/2 cup all-purpose flour I teaspoon cinnamon
1/2 teaspoon baking soda Serves i (yields twelve 3-inch pancakes) 1. In a medium bowL, combine the oats, buttermiLk, and mi[k. Set aside for 15 to 20 minutes to Let the oatmeaL soften. 2. Beat in the egg whites and oiL and mix wetl. Add the sugar, saLt, and cinnamon, then the baking powder, baking soda, and flour. Stir just untiL moistened.
:J
304 Calories (kcal) 6 g Total Fat (19o/o calories from fat) 12 g Protein 50 g Carbohydrate 2 mg Cholesterol 624 mg Sodium
J
-
:r
=
J J
:J
3 . H e a t a L i g h t L yo i L e d o r n o n s t i c k g r i d d L e o v e r m e d i u m - h i g h h e a t ( 3 7 5 d e g r e e s f o r e t e c t r i c f r y i n g p a n ) . F o r e a c h p a n c a k e , p o u r a b o u t 1 / B c u p batter onto the griddle. Turn when the tops are covered with bubbLes and the edges Look cooked, Turn only once.
LEVEL III
4 pancakes 1 carbohydrate
L
2
i-
per serving: 202 Calories (kcal) 2 g Total Fat (8o/o calories from fat) 15 g Protein 35 g Carbohydrate 0 mg Cholesterol 964 mg Sodium
{ { i-q
2 cups fat-free chicken broth, low sodium 6 ounces canned tomato paste 4 ounces green chilies, chopped 1 teaspoon cumin l6 ounces canned black beans,drained and rinsed 76 ounces cannad navy beans, drained and rinsed
{ {
Yields 6 cups
r<
1.In a [arge soup pot, heat the oil over medium-high heat. Add the onions and cook for 5 minutes. 2. Add the broth, tomato paste, chilies, cumin, and beans. Bring to a boiL. 3 . R e d u c eh e a t t o L o w a n d s i m m e r f o r 1 0 t o 1 5 m i n u t e s , s t i r r i n S o c c a s i o n a L L y .
.= :3
i-
LEVEL I
1cup 1carbohydrate
LEVEL II
2 cups 2 carbohydrate
LEVEL III
2 cups 2 carbohydrate
L., t
per serving: 284 Calories (kcal) 9 g Total Fat (29o/o calories from fat) 19 g Protein 33 g Carbohydrate 23 mg Cholesterol
.{
r..
1 large zucchini, sliced thin 1 large yellow squash, sliced thin 1-1/2 ounces part-skim mozzarella cheese 2 slicesltalian focaccia bread
...41
467 mg Sodium
r{
Serves1
r-
l. Gri[L for 3 to 5 minutesusingolive oil spray. or broiLvegetabLes 2. Ptace mozzarelLa cheeseon one slice of bread,and toast untit cheeseis melted. 3. Place vegetables on sameside as cheeseand top with secondslice of bread.
r<
r-l
rr-l
LEVEL I
t-
LEVEL II
1 carbohydrate, 2 vegetable
L E V E LI I I
1 carbohydrate, 2 vegetable
1 carbohydrate, 2 vegetable
rr-
B A K E DP O T A T O STUFFED
\
pet servtng:
l>
\_/
medium bakinq potato 10 ounces frozen choPPed sPinach 1/2 cuP broccoli 1 tablespoon scallions,finely chopped 1-1/2 ounces Iow-fat cheddar cheese dash salt dash pepPer dash garlic Powder
291 Calories(kcal) 4 g Total Fat (12o/o calories from fat) 23 g Protein 46 g Carbohydrate 9 mg Cholesterol 5 U 5m g 5 O O t U m
I
Serves 1 (Levelstl & lll,please double ingredients) l. Bakethe potato at 425 degreesfor 45 to 60 minutes,or microwavefor about B minutesand then let standfor 3 to 5 minutes. bowt, reservingskin' 2. When the potato is done,scooPits insidesinto a smaLL Mash. broccoli,scatlions,cheese,and seasonings. 3. Add the spinach, the potato skinwith the mixture and bake in the oven 10 minutes[ongerto blend,the flavors. 4. FiLL
I LEVEL
1potato 1 catbohydrate,I vegetable,1 dairy
LEVEL II
2 potatoes 2 catbohydrate, 2 vegetable, 2 dairY
LEVEL III
2 potatoes 2 catbohydrate, 2 vegetable, 2 dairY
P A S T AS A L A D - L E V E L I
\2 ouncespasta 1 cup broccoli florets, steamed 2 whole scallions,sliced 1 tablesPoon olive oil 1 cuP cherrY tomatoes, halved 1/2 teaspoon fresh basil 1/4 teaspoon garlic Powder 1 ounce fat-free Parmesan cheese,grated
per servtng: 453 Calories (kcal) l5gTotalFat (29o/o calories from fat) 20 g Protein 63 g Carbohydrate 23 mg Cholesterol 242 mg Sodium
Serves 1 i. Cook the pasta according to the directions on the package- Drain' 2. WhiLe pasta cooks, steam the broccoti and chop the scatlions. weL[ 3 . C o m b i n e t h e c o o k e d p a s t a , b r o c c o l i , s c a L l i o n s ,o l i v e o i [ , t o m a t o e s , b a s i L ,a n d g a r L i c p o w d e r . M i x 4 . S p r i n k L ew i t h c h e e s e a n d t o s s a g a i n . C h i t l b e f o r e s e r v i n g .
I LEVEL
1 carbohydrate, 2 vegetable, 1 fat
I I
i r
!
I
\ S A L A D- L E V E LI I PASTA I
\-t ouncespasta t cup broccoli florets, steamed 2 whole scallions,sliced 1-1/2 tablespoons olive oil 1 cup cherry tomatoes, halved
I
per servtng: 628 Calories (kcal) 22 g Total Fat (31o/o calories from fat) 24 g Protein 86 g Carbohydrate 23 mg Cholesterol 248 mg Sodium
1/2 teasPoon fresh basil l/4 teasPoon garlic Powder 1 ounce fat-free Parmesan cheese, grated
|l
Serves1 Drain to the directionson the Package' 1. Cookthe pastaaccordinS and chop the sca[Lions' 2. WhiLe oastacooks,steam the broccoLi and garticpowder. Mix weLL. olive oiL,tomatoes, basiL, scaLlions, the cookedpasta,broccoLi, 3. ComUine
,
I
LEVEL II
1-1/2 carbohYdrate, 2 vegetable, 1 fat
:
t,
= I L. a
. lll S A L A D- L E V E L PASTA a
\
a
per servtng: 802 Calories (kcal) 30 g Total Fat (32o/o calories from fat) 29 g Protein 109 g CarbohYdrate 23 mg Cholesterol 259 mg Sodium
4 ounces \_
pasta
1-1/2 cups broccoli florets, steamed 3 whole scallions,sliced 2 tablesPoons olive oil I cuP cherrY tomatoes, halved 1 teasPoon fresh basil 1/2 teasPoon garlic Powder 1 ounce fat-free Parmesan cheese,grated
{
Serves 1
1. Cook the pasta according to the directions on the package. Drain' 2 . W h i L ep a s t a c o o k s , s t e a m t h e b r o c c o l i a n d c h o p t h e s c a L t i o n s ' , l i v e o i L , t o m a t o e s , b a s i L ,a n d g a r L i cp o w d e r . M i x w e l ' 3 . C o m b i n e t h e c o o k e d p a s t a , b r o c c o l i , s c a L L i o n so 4 . S p r i n k l e w i t h c h e e s e a n d t o s s a g a i n . C h i L Lb e f o r e s e r v i n g .
LEVEL III
I
t
I
per serving: 429 Calories (kcal) 1 7g T o t a l F a t (35o/o calories from fat) 16 g Protein 56 g CarbohYdrate 0 mg Cholesterol 1056 mg Sodium
I.
5erves I 1. Cook the pasta according to the directions on the package' Drain' butter, soy sauce, vineSar, honey' 2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e P a n t h e P e a n u t and cayenne. dry, add a Little fat-free chicken broth 3. Mix together the pasta and the peanut butter sauce. lf the pasta is too s c a t t i o n s . to thin the sauce. Garnish with
I LEVEL
1 carbohydrate, 1 condiment, 1 fat
S P I C YC H I N E S EN O O D L E S- L E V E L I I
pasta \ounces j tablespoonschunky peanut butter 2 tablespoons low-sodium soy sauce 2 tablesPoons rice vinegar | -1/2 teasPoonshoneY dash cayenne PePPer 2 tablespoons scallions,finely chopped
per servtng: 660 Calories (kcal) 26 g Total Fat (33o/o calories from fat) 25 g Protein 89 g CarbohYdrate 0 mg Cholesterol 1444 mg Sodium
Serves 1 1. Cook the pasta according to the directions on the package' Drain' butter, soy sauce, vinegar' honey' 2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e P a n t h e P e a n u t and cayenne. dry, add a Little fat-free chicken broth 3. Mix together the pasta and the peanut butter sauce. lf the pasta is too to thin the sauce. Garnish with scaLLions.
LEVEL II
1-1/2 carbohYdrate, 2 condiment, 1 fat
I I
; . . S P I C YC H I N E S E N O O D L E S. L E V E L i l l
I
per servtng: 789 Calories (kcal) 26 g Total Fat (28o/a calories from fat) 29 g Protein ll5gCarbohydrate 0 mg Cholesterol 2U4/ mg >OOtUm
3 tablespoonsrice vinegar 2 teasPoonshoneY dash cayenne pepper 3 tablespoons scallions, finely chopped
Serves 1
I
2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e p a n t h e P e a n u t b u t t e r , s o y s a u c e , v i n e g a r , h o n e y ,
I
a n oc a y e n n e . 3. Mix together the pasta and the peanut butter sauce. lf the pasta is too dry, add a Littte fat-free chicken broth to thin the sauce. Garnish with scaLlions.
|l
{ I
t I
LEVEL III
2 carbohydrate, 2 condiment, 1 fat
T
I
r L.
I
per serving: 449 Calories (kcal) 7 g Total Fat (l4o/ocalories from fat) 22 g Protein /5 g LarDonyorate 6 mg Cholesterol 1437 mg Sodium
I
I
Serves1 '1. Preheat oven to 350 degrees. minutes untiLcrisp. tortilLawith corn oil spray and brown tortitla for severaL 2. Spray La u c e P a n . h,e a t b e a n si n a s m a L s 3.Meanwhile
;
I
I =
I
I
I LEVEL
2 carbohydrate, 1 vegetable,1 condiment
t
I
- LEVEL V E G E T A R I AT N OSTADA II
\rr9" whole wheat tortilla 1 cup fat-free canned refried beans 1/2 cup Spanislt-style rice, cooked | /2 cup tomato, diced 3 tablespoons red onion, diced 2 cups iceberg lettuce, shredded 2 tablespoons low-fat sour cream 3 tablespoons salsa
per servtng: 575 Calories (kcal) I g Total Fat (l2o/ocalories from fat) 25 g Protein 102 g Carbohydrate 6 mg Cholesterol 1 5 1 0m g S o d i u m
]
Serves 1 1. Preheat oven to 350 degrees. 2. Spraytorti[Lawith corn oil spray and brown tortitla for several minutes untiLcrisp. 3. MeanwhiLe h,e a t b e a n si n a - s m a LsL aucepan. 4. Remove tortiLLa and Layerwith beans,rice, tomato, onion,Lettuce,sour cream,and sa[sa.
L E V E LI I
2-1/2 carbohydrate, 2 vegetable, 1 condiment
- L E V E LI I I V E G E T A R I AT N OSTADA
\ rfargewhole wheat tortilla 1 cup fat-free canned refried beans 1 cup Spanish-style rice, cooked 1/2 cup tomato, diced 3 tablespoons red onion, diced 2 cups iceberg lettuce, shredded 2 tablespoons low-fat sour cream 3 tablespoons salsa
per servtn9:
701 Calories (kcal) B g Total Fat (l0o/ocalories from fat) 27 g Protein 130 g Carbohydrate 6 mg Cholesterol | 5l0 mg Sodium
Serves 1 1. Preheat oven to 350 degrees. 2. Spraytortilla with corn oiLspray and brown tortilLa for severaL minutes untiLcrisp
M e a n w h i L e ,h e a t b e a n s i n a s m a t t s a u c e p a n .
LEVEL III
j carbohydrate, 2 vegetable, 1 condiment
I I
;
- LEVEL * MEDITERRANEA S N H R I M PK E B A B S t
(1 ounce each) \i_shrimps a 1/Bred onion, cubed 1/2 zucchini, cut in 1-inch-thickslices
I
per serving: 349 Calories (kcal) 1 7g T o t a l F a t (42o/o calories from fat) 36 g Protein 14 g Carbohydrate 259 mg Cholesterol 257 mg Sodium
l/4 yellow pepper, seeded and cubed 4 white mushrooms 1/4 cup fresh lemon juice I tablespoon olive oil 1 teaspoon oregano
lt
a
a
2 metal or wooden skewers Serves 1 (yields 2 kebabs) kebabsby aLternating vegetableswith three shrimpsper skewer. l. AssembLe 2. In a smaLL bowl, blend lemon juice, olive oiL,and oreganoto make a marinade. for 7 to 10 minutes. 3. Brush marinade over kebabsand place on griLL untiLvegetabLes are cooked and shrimpsare opaque 4. Turnand brushwith remainingmarinadewhiLegriLLing
I . LEVEL
)
t
I I
I
I
ta,
I.
-.
- L E V E Lll SN H R I M PK E B A B S . MEDITERRANEA
I
Per serving: 435 Calories (kcal) lSgTotalFat (37o/o calories from fat) 53 9 Protein 74 g Carbohydrate 3BB mg Cholesterol 382 mg Sodium
\ ;
I I
\-9 shrirnps(l
ounce each)
1/8 red onion, cubed 1/2zucchini, cut in 1-inch-thickslices 1/4 yellow pepper, seeded and cubed 6 white mushrooms | /4 cup fresh lemon juice 7 tablespoon olive oil 1 teaspoon oregano
I I
Il
a - ierves
I
I (yields3 kebabs)
l. r3
14
ln a smalL bowL,blend temon juice, oLiveoiL,and oreganoto make a marinade. Brush marinade over kebabsand place on grill for 7 to 10 minutes. untiLvegetables are cooked and shrimpsare opaque. Turnandbrushwith remainingmarinadewhiLegriLl"ing
l
I
LEVEL II
3 protein, I vegetable, 1 fat
I I
I ll
i
\
\
^ , l_/snrimps ( |
- L E V E Lf lf MEDITERRANEA S N H R I M PK E B A B S
ounce eacn) 1/8 red onion, cubed 1/2 zucchini, cut in | -inch-thick slices l/4 yellow pepper, seeded and cubed B white mushrooms 1/4 cup fresh lemon juice 1 tablespoon olive oil
1 taac^^^^ ^1 ,6- g a n o
per servlng: 636 Calories (kcal) 27 gTotal Fat (1o/o calories from fat) 73 g Protein 28 g Carbohydrate 517 mg Cholesterol 5 1 3m g S o d i u m
4 metal or wooden skewers Serves 1 (yields 4 kebabs) l. Assemble kebabsby aLternating vegetableswith three shrimpsper skewer. 2. In a smaLL bowl, blend lemon juice, oLiveoiL,and oreganoto make a marinade. on griLL f o r 7 t o 10 m i n u t e s . 3.Brush marinade over kebabs a n dp L a c e are cooked and shrimpsare opaque untiLvegetabLes 4. Turn and brushwith remainingmarinadewhiLegriLLing
LEVEL III
4 protein, 2 vegetable, 1 fat
per servtng: 415 Calories(kcal) B g Total Fat (17o/o calories from fat) 33 g Protein 53 g Carbohydrate
Serves 1 1. Preheat oven to 350 degrees. 2. Slicethe sweet potato thinly. Quarter,core,and slice the apple into eight pieces. slices.lf desired,sprinkLe piece of foiL,Layersweet potato slices,pork chop,and then appLe 3. On a Large with cinnamon, saLtand pepper. 4. Wrap weLL and bakefor 40 minutes.
77 mg Cholesterol B0 mg Sodium
LEVEL I
2 protein, 1 catbohydrate, I fruit
I I
-,
per servtng: 51 3 Calories (kcal) l2gTotalFat (21o/o calories from fat) 48 g Protein
\ ;
= =
-
5j g Carbohydrate Serves1
1 . P r e h e a to v e n t o 3 5 0 d e g r e e s . 2. SLice t h e s w e e t p o t a t o t h i n l y . O u a r t e r , c o r e , a n d s L i c et h e a p p l e i n t o e i g h t p i e c e s . 3. On a large piece of foiL, tayer sweet potato slices, pork chop, and then apple slices. lf desired, sprinkle w i t h c i n n a m o n ,s a t t a n d p e p p e r .
1 15 mg Cholesterol 1 1 i .m g S o d i u m
=
4. WrapweLL and bakefor 40 minutes.
=
I
LEVEL II
=
I
r I I L-
per serving: 6l1 Calories(kcal) l6gTotalFat (23o/o calories from fat) 63 g Protein 53 g Carbohydrate
|ervp< |
'1. P r e h e a to v e n t o 3 5 0 d e g r e e s . 2 . S l i c et h e s w e e t p o t a t o t h i n L y . O u a r t e r , c o r e , a n d s l i c e t h e a p p l e i n t o e i g h t p i e c e s . 3. On a [arge piece of foil, Layer sweet potato stices, pork chop, and then apple slices. lf desired, sprinkle w i t h c i n n a m o n ,s a L t a n d p e p p e r .
4 . W r a p w e L La n d b a k e f o r 4 0 m i n u t e s .
I
I
I
r|
LEVEL III
4 protein, 1 catbohydrate, 1 fruit