The PortionPLan approach was designed aLlowyou to mix and match the foods of to your choice.

There are NO specific meaLplans or recipes for this approach.Just select from the Portion PLan foods Listedand eat the amounts indicatedfor your nutrition Level.Along with identifying the right foods to buy, the List shows you

P O R T I O NP L A N F O O D S

which foods faLLinto which categories,and the appropriate portion size equaL one serving. to

Forexample,if you are in Phase1 and havedeterminedthat you are at nutrition Level ll, you wouLdbe atLotteda specificnumberof servings per day from each food group,as follows: _7 servingsfrom the proteins group 3 servingsfrom the dairy group _'l servingfrom the fruits group 4 servingsfrom the vegetables group _1 servingfrom the fats group 1 servingfrom the carbohydrates group group (2 items from the single _2 servingsfrom the snacks .l snackgroup or item from the double snackgroup)PLUSa P90X PeakPerformance Protein Bar and P90X PeakRecoveryFormulaDrink _2 servingsfrom the condimentsgroup

lmportant Note on Snacks: There are two snackgroups listed in your Portion P[an foods-the single Sroup and the doubte group. lf the letters SGL appear beside a snackserving btock on your Portion Chart, you can have any I item from the singte snackgroup. lf the letters DBL appear beside the snackserving btock, you can have any 1 item from the double snackgroup OR any 2 items from the singtesnackgroup.

Additiona!1.y, the words Bar and Drink appearbesidea snackservingblock, you can have a P90X if Peak Performance Protein Bar and P90X PeakRecovery FormulaDrink aLongWITH your attotted snackservings.

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During Phaes 1 use the fottowing List to determine which foods to p u r c h a s ef r o m t h e t r o c e r y s t o r e , a n d h o w m u c h o f t h e s e f o o d s c o n s t i t u t e s o n e s e r v i n g . R e m e m b e r ,t h e f o o d s y o u c h o o s e t o incorporatein your diet are up to you-just

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PORTION IAN FOODS P

make sure the portions fit within the parametersof your determined nutrition Levet.

FATS
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Olives, avocado, canola oil, olive oil, flaxseed oil

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3 oz 6t,1rn", or turkey breast o_Egg whites 3oz_Fish and shellfish 3 o, Ham slices, fat-free 3 oz_Pork tenderloin 1/3 cup_Proteinpowder 3 6'-Red meat (top sirloin, skirt steak) 3 o, Red meat, lean

Soy burger_t Soy slices_s TofuS oz Tuna_3oz Turkey bacon_2 s[ices Veggie burger_t Veggie dog_t

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Pancakes(3.6 oz)_l Pasta or noodles_1 cup Pita, whole wheat_1 Large Potato (2" x 4-3/4")_j Quinoa_1 cup Refried beans, low-fat_l cup Rice, brown or wild_t cup Sweet potato_1 medium Tortillas, corn_3 Torti IIa, who Ie w h eat_l Large Waffles, whole wheat_2 Wheat berries_1 cup

1 medium_Bagel, whole wheat 1 cup_Bakedbeans 1 cup_Beans(kidney, black, etc.) 1_Bran muffin (2.5 oz) 2 sLices Bread (whole wheat, rye, or pumpernickel) 1 cup_Cerea whole g ra i n I, 1 cup-Couscous 12_Crackers E 2 whoLe_ n g Ii sh m uffi n s i cup_Hummus I cup_Lentils 1 cup_Oatmeal

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1 oz_Cheese, low-fat 1 cup -Cotta g e c h eese, 1o/o 1 oz_Fetacheese 1 oz_Goat cheese, semisoft 1-1/ 2 oz_Mozzare IIa, part skim

Parmesan cheeseloz Skim milk_8oz Soy cheese_l oz Soy milk_8oz Yogurt, nonfat plain 8oz

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POFITIOru PLAru

30 pistachios) NUtS-1 oz (almonds. . I o/o _12o2 pecans. L f f-l| f rr{ f r{ H tr rl tr Single 1oz-Cheese.honey. P90X Peak Recovery Form u Ia_12-16 oz P90X Peak Performance Protein Bar 1 9oy nuts_4oz oz String cheese_3 Turkey jerky_2.pure fruit jams BBQand other low-fat saucesand marinades.. 1o/o I oz_Dried fruit 1_Frozen fruit bar 8oz_Fruit sorbet 12_Mini rice cakes 4 oz_Nonfat frozen yog u rt 1/2_P90X Peak Performance Protein Bar 1tbsp_Peanut butter with celery sticks 2oz_Soy nuts cheese 1-1/2oz_String t oz_Turkeyjerky nonfat plain 8 o. f l-I H E\q )4 SNACKS s i n g l es e r v i n g= 10 0 c a t . b Ia c kbe r ri e s_1 cup St raw be r r i es. mustard. oz t POFITIOru PLAru . = L L =J Asparagus Beets Bok choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collardgreens Cucumber Eggplant Kale Lettuce Marinara sauce Mushrooms Peas Peppers Spinach Sprouts Squash (summer or winter) String beans Tomatoes juice.low-fat I oz-Cotta g e c h eese. 1 cup= cooked vegetabtes vegetab[e juice or vegetabLesoup 2 cups = leafy greens L ry L {.Ca ntaloupe I cup_Cherries I oz*Dried fruit 6 oz_Fresh -sq u eezed j u i ce 1 medium_Grapefruit l cup_Grapes l cup-Kiwi Mango_1/2medium Nectarine_1medium Orange-1 targe medium Papaya_1/2 Peach_l medium Pear_l medium Raspbe r ri es. b I ue be r ri es.cashews. etc L rr' |llJ r_= L H CON IMENTS D fat-free dressings. Double Cottage cheese. sIi ced_2 cups Tangerine_1 medium Watermelon_1 cup f^" :l ilf rll vEGETABLES eachserving = 50 caL. double serving =200 caL.Apple 1 cup_Apricots 1 medium_ Eanana 1/4 medium._Yogurt. low-salt V-8@ Vegetable soup. each s e r v i n g= 2 t b s p = 5 0 c a L . 1 rT fl rl{ r-{ l medium.rrl r{ rl =vbr FRUITS e a c hs e r v i n g= 1 0 0 c a l .

green Onion.canned Ji c a m a Lemongrass Lettuce (iceberg.r a w . brown Onion. m e d i u m .r e s h Broccoti Butternut squash Cabbage. hothouse GarIic Ginger.r e d Pepper. fresh Green beans Hearts of pa[m.t o p s i r t o i n Tempeh.f a t .s i z e Swordf ish VEGETABLES \4 Artichoke A r t i c h o k e h e a r t s . ground Veggie dogs SEAFOOD A [ b a c o r et u n a . red [eaf. nonfat plain M E A T IIfr-trIlIIl-IlI{i C h i c k e n b r e a s t h a t v e s .low-sodium Tomatoes.red Carrots CeIery CiLantro.L o w . c a n n e d HaLibut SatmonfiLtets S h r i m p .f a t Yogurt. etc.yeLLow Potatoes Scattions Sha[[ots Spinach Sweet potatoes Tomatoes.f r e e c SkimmiLk S w i s sc h e e s e .s k i n t e s s C h i c k e nt h i g h s .p a r t s k i m P a r m e s a n h e e s e .f l a n k o r s k i r t S t e a k .] Mushrooms Onion.fresh Cucumber.romaine. fresh P e a s . 1olo Eggs Feta cheese M o z z a r e t t a . s k i n L e s s Ham.g r e e n P e p p e r .c a n n e d AruguIa Asparagus Avocado B a s i Lf. butter.Napa Cabbage.canned.f a t ( s i l k e n ) Turkey bacon Turkey breast. low-fat C h e d d a rc h e e s e . t o w . cherry Tomatoes. extra Lean P o r kt e n d e r L o i n Protein powder Soy/veggie burgers S t e a k . Roma juice.AtL LEVELS PHASE 1 DAIRY Buttermi[k. ground T o f u . low-satt V-8@ Zucchini NNAFIHET LIST . red Oregano.f i r m .s n o w P e p p e r .L o w .f a t Cottage cheese.fresh Parsley.s n a p P e a s .

fat-free Miso. low-sodium C o o k i n gw i n e .w h o l e w h e a t E n g l i s hm u f f i n .b a t s a m i c V i n e g a r .p u r p o s e .b a s m a t i R i c e .L o w . Quinoa R i c e . B u n .d t I {---\ FRUIT \c L { I AppLes Bananas BLueberries Cantatoupe Limes Lime juice Mangoes Oranges O r a n g ej u i c e Raisins. Fructose Honey I t a L i a n a [ a dd r e s s i n g f a t . fat-free. N u t s . p a s i L [ a Cinnamon Cumin Curry powder Ditt Mint Mustardseed Paprika P e p p e r .l o w .f r e e s . w h i t e s h e r r y Dijon mustard Peanut butter.w h i t e Poultry seasoning Sa[t S e s a m es e e d s Suga r Thyme L r{ f L I t ! t -l IT I t ! I r\ T SNACKS .s o d i u m Tabasco auce s Tomato paste V i n e g a r . oLden g Strawberries { { ) t !\: Honeydew Lemons L e m o nj u i c e B REA D S Icl III I I t-Il {elu.Yi B r e a d c r u m b ss o u r d o u g h .w h o L ew h e a t C r a c k e r s .w h i t e Water chestnuts W o r c e s t e r s h i r es a u c e = J . d r y r o a s t e d .wiLd S o b an o o d L e s = { t r \Z CONDI M ENTS Brown sugar Chicken broth.b r o w n Rjice.p a r t s k i m Turkey jerky t I NNAFII<ET LIST . Mayonnaise.s h e r r y V i n e g a r .p i s t a c h i o s ) . w h o L eg r a i n F L o u ra L t .b l a c k P e p p e r .f a t d S e s a m eo i t S o y s a u c e . L. reduced-fat R a n c hs a L a d r e s s i n g .r i c e V i n e g a r . N u t s ( p e c a n s p i n e n u t s .u n s a l t e d ( a L m o n d sc a s h e w s s o y ) S t r i n g c h e e s e . yettow MoLasses J h I l rf lr I Ol-ive oiL SEASONINGS i t d \_L Arrowroot carawayseed C e L e r ys e e d chi[e C h i L ep o w d e r . .

VegetableSoup I 1 tbsp_Protein powder 2 o z _ S o yn u t s o oz_Halibut 2 tbsp-Pesto Sauce J t cup_Wild rice 1/2cup_Zucchini ff l_Soy Sausage tvtuffinJ 1_Proteinbar 1 Recovery drink 8oz_Skim milk l_Steak & Arugula Satad I 2tbsp_Balsamic Vinaigrettef 1oz_Turkey ierky 6oz_Chickenbreast 2 tbsp_ Ho n ey-C h i Ii Sa u ce J 1 cup_Quinoa peas 1/2cup_Snap t _ Spinach Scramble J 8oz Skim milk 1/2_ Grapefruit.J -Recipeincluded L E V E LI PHASE SNACK SNACK t-Chef Salad I 2 oz_Soy nuts 2 tbsp Lemon-Dill Sauce I 1/2 cup_ Asparagus I cuo Wild rice 1 cup-Puree of RedPepper Soupf l tbsp_ Protein powder t-Mushroom OmetetJ 1 cup Fresh strawberries _ 8 oz_Cottagecheese. I o/o Protein bar Recovery drink Protein ShakelI 1_Proteinbar t_Recovery drink 1-Shrimp Stir-iryl 1 tbsp_Sesame seeds 1 oz_Cashews 1 . medium 1_ProteinShakeJ 1_Proteinbar l_Recovery drink t_lsland Pork Tenderloin Satad J 1oz_Turkey jerky t * Beef & Brocco!i Stir-fry I l cup-MisoSoup I I tbsP_Protein powder bLices_Turkey bacon t_Cheese crambleIl S 8oz Skim milk 1 Protein bar 1 Recovery drink pe.l Protein bar Recovery drink t_Chicken Satad I 2 cups_ Salad greens t cup.1 / 2 o _ String z cheese 6 oz_Turkey 2tbsp_Gravya 1/2 cup_ Green beans 1 cup-Butternut SquashSoupf l tbsp_Protein powder r sLicesTurkey bacon t . 1o/o o oz_Swordfish 2 tbsp _Mango-Ginger Sauce f t cup_Wild rice t _Artichoke. med i u m 1 _Protein bar I Recovery drink 6oz_TurkeyBurgerl oz_Low-fatSwisscheese 1-1/2 1/2cup_CoteslawI I cup-Gazpacho I l tbsp_Protein powder 8 oz_ Cottage cheese.C h i c k e nS c r a m b t e I l 4 oz_Fresh-squ eezed j u i ce 'l_ . 1/ 4_ Cantalou med iu m 1_TunaSatad I greens 2 cups_Salad t cup_ChilledCucumber Soup I 8oz_ Cottage rheece 1o/n 6 oz_Lem on -Garl i c Chi cken f I cup_Wild rice 1 cup_Pureeof Asparagus Soup J Protein powder NNEAL PLAru .

l t-Chef Salad f 30 nuts Pistachios 8oz_Salmon 3 tbsp_Lemon-DillSauce ] 'l cup_Asparagus l cup_Wild rice 2cups_Puree of Red Pepper Soupl 2tbsp_Protein powder .' : -!.: 8 oz_Turkey 3tbsp_Gravyf I cup oreen peantll 2cups Butternut SquashSoupll 2tbsp_Protein powder 1_ProteinShakel { 1_Proteinbar t _Recovery drink 1_ShrimpStir-fry1 tbsp_Sesame seeds l oz Cashews 3 oz_ String cheese t a I ! t | i'j-: :.| -Recipeincluded T E V E LI I PHASE SNACK. '- I :.medium l.tr :..P r o t e i nS h a k e J t .medium Protein bar Recovery drink 8o.ff :. 1o/o 8 oz_Swordfish 3 tbsp_ Mango-Ginger Sauce I I cup_Wild rice 1_Artichoke. 1 rirrr..r. DA\33 stices_ Turkeybacon 1_ChickenScramblef juice 6 oz_Fresh-squeezed l_ I Protein bar Recoverydrink ! a t_Chicken SaladJ greens 3cups_Salad 2cups_VegetableSoupl 2tbsp_Protein powder 4oz_Soynuts 8 oz_Halibut 3 tbsp_PestoSauce l l cup.P r o t e i nb a r 1_Recovery drink t_lsland Pork I Tenderloin Salad 2oz Turkey jerky 1_ Beef & Broccoli Stir-fry f 2cups-Miso Soup I 2t6sP_Proteinpowder I I l| 3 stices _Turkey bacon 'I I t I I I _ CheeseScrambte1I 1 2o z _Skim milk 1/4 _Cantaloupe._Turkey Burger3 oz_Low-fat Swiss cheese t cup_Coleslaw a 2cups_Gazpachoa 2rbsp_Protein powder 12 o.J:-: rl._ Cottage cheese.medium E f i [ L DAv\1 . . -r ri.ii:i:r. 1.Wild rice 1 cup_ Zucchini I r I I 1_ Soy Sausage Muffind 12oz_Skim milk Protein bar Recoverydrink 1_Steak Arugula & Satad I 3tbsp_Balsamic Vinaigrettel 2oz_Turkey jerky 8oz_Chickenbreast 3 tbsp -Honey-Chili SaucelI l cup_Quinoa 1 cup_ Snap peas t . I t_Spinach Scrambtel 12oz_Skim milk 1 Grapefruit.]5 NRE.Protein bar t_Recovery drink 1_TunaSalad I 3 cups_ Salad greens 2 cups ChiIled Cucu m ber _ Soupl 12oz Cottage cheese.'i:. 1o/o t Protein bar t _Recovery drink .r. 1o/o 8 oz_Lemon -Garl ic Chicken l I cup_Wild rice 2 cups_ Puree of AsparagusSoup I 2tbsp_Protein powder I I I I NNEAL PLAru ._i:rJ 1-Mushroom Omelet|! 1 cup Fresh strawbe rries _ 12oz Cottage cheese.

'SNA€K . .1$. medium 1_Proteinbar 1_Recovery drink 10oz_TurkeyBurger f 36.. -t 'AY\! 4 sIices_Turkey bacon Scramble f juice 8 o z _ Fresh-squeezed 1-Chicken Protein bar Recovery drink t-Chicken Saladl greens 4cups_Salad 2cups_Vegetable Soup J 3 tbsP_Protein powder 4oz_Soynuts 12o'_Cottage cheese 10oz-Halibut 4tbsp_ Pesfo Sauce' 1 cup_Wild rice 1 cup_ Zucchini t..Beef & Broccoli Stir-fryl 2cups. ::. 1o/o 2 oz_ Turkey jerky 1o oz_Swordfish 4tbsp Mango-Ginger SauceI _ 1 cup_Wild rice 1_ Artichoke.$[fl[Qfi:.Balsamic Vinaigrettel 3 oz_Stri ng cheese 1 oz. 1_Soy Sausage Muffinl 12ozSkimmilk 1 Protein bar l_Recovery drink 1_Steak& Arugula Salad f 4 tbsp..medium 1 _Protein bar 1 Recoverydrink 't_Tuna Satad I 4cups Salad greens _ 2 cups_Chilled Cucumber Soupl 12 oz_Cottage cheese. 1o/o 1-Protein bar t_Recovery drink t -Chef Salad f 30 nuts_Pistachios 2 oz_ Turkey jerky oz_Salmon 1O 4 tbsp Lemon-DilI 5auce f 1 cup_Asparagus l cup_Wild rice 2cups-Puree of Red Pepper Soup I 3tbsp_Protein powder 1-Protein ShakeI 1_ Protein bar 1_Recoverydrink t-shrimp Stir-fryf Sesame seeds 2 tbsp_ 'l oz_Cashews 3 oz-String cheese 4oz_ Soy nuts 10oz_Turkey 4tbsp-Gravy l 1 cup_Greenbeans 2cups-Butternut SquashSoupJ 3tbsp_Protein powder i.:._Almonds 10 oz.Lemon-Garlic Chicken I t cup.:1:.Low-fat Swiss cheese zcups-Coleslaw ) 2cups_Gazpachol 3tbsP_Proteinpowder 120.J -Recipe included L E V E LI I I PHASE '. medium ffi 1_Ptotein ShakeJ 1_ Protein bar 1_Recoverydrink t_ lsland Pork Tenderloin Salad I 2 oz_Turkey jerky 1 oz Almonds 1.._cottage cheese.Cashews looz_Chickenbreast 4 tbsp_Ho n ey-Ch i Ii Sa u ce J 1 cup_Quinoa 1 cup_ Snap peas t-Spinach Scramblel 12oz_Skim milk t_Grapefruit. -.!d::r rnv\I- j-Mushrcom Omeletl 1 cup_Fresh strawberries 12oz_Cottagecheese.Miso Soup J 3tbsp_Protein powder 4 slices_ Turkeybacon 1-CheeseScramblef1 milk 12oz-Skim 1/2_ Cantaloupe.Wild rice 2 cups_ Puree of Asparagus Soupl Proteinpowder \ NNEAL PLAru . 1o/o 1 o.

{ lL-_ Ll LEVEL I = 2 tablespoons | condiment LEVEL II 3 tablespoons = 1-1/2 condiments LEVEL III : 4 tablespoons 2 condiments .L H l-.- in Whisktogether aL[ingredients a sma[L bowL. -5 1 >1 *Per Saladrecipe includedwith lslandPorkTenderloin serving information : >.- Yields4 tablespoons" WhisktogetheruntiLemuLsified. LEVEL 2tablespoons=1 condiment LEVEL II 3 tablespoons = | -1/2 condiments LEVEL III 4 tablespoons = 2 condiments = .9 L< ALSAMIC INAIGRETTE V 2 tablespoons fresh lemon juice 6 tablespoons Dijon mustard per servtng: 14 Calories (kcal) 1 g Total Fat (42o/o calories from fat) 0 g Protein 2 g Carbohydrate 0 mg Cholesterol 71 mg Sodium aJ.l/2 cups balsamic vinegar 4 teaspoons shallots. chopped = I 1 : L{ 2 teaspoons olive oil black pepper to taste Serves 16 (yields 2 cups) I -at r.1 : L-_ r. - -bI I . tl.chopped 4 teaspoons fresh basil.Store covered in the refrigerator -brt L-t .>{ C U M I NV I N A I G R E T T E \L tablespoons fresh lime juice t/2 taDrespoon orange Jutce 1/2 tablespoon Dijon mustard 1/2 teaspoon cumin powder 1/4 teaspoon salt 1/8 teaspoon black pepper 1 tablespoon olive oil 4 1 4 1 L.

Lemonjuice. .chicken. 1.wine. packed 2 tablespoons garlic.Serveon pasta. Store covered in the refrigeratoruntiLready to serve in -l :l - J -r L E V E LI 2 tablespoons: 1 condiment LEVEL II j tablespoons = 1-1/2 condiments LEVEL III = 4 tablespoons 2 condiments J . grated | /3 cup white cooking wine 1/3 cup lemon juice 1/2 cup fat-free chicken broth. peeled and cubed | /2 cup tomato.G I N G ES A U C E R tablespoonolive oil 1 cup red onion. cheese. Heat skillet over medium-high puree basiL. Add Parmesan or chicken broth and peocessuntiLblended.PESTO AUCE S \1crp ptne nurs 4 cups fresh basil. M A N G O . toasted nuts. and garlic.-I ServesB Stir togerheraLL ingredients a nonreactivebowl.Add saLtto taste and btend.l *J -V. chopped 1 cup fat-free Parmesan cheese. and 2. minced 1/4 cup fresh lime juice 1/B cup orange juice 1/8 cup dry sherry 1-l /2 tablespoons brown sugar 1-l /2 tablespoons white vinegar per servtng: 46 Calories (kcal) 1 g Total Fat (19o/o calories from fat) I g Protein 9 g Carbohydrate 0 mg Cholesterol j mg Sodium J -l =- J J J 4. chopped 1-1/2 tablespoons fresh ginger. finely chopped 1 cup mango. ln food processor. J J J J J L E V E LI 2 tablespoons = 1 condiment L E V E LI I 3 tablespoons = l-1/2 condiments J LEVEL III 4 tablesooons = 2 condiments J J -. seafood. turning untiLgoLden brown. low sodium 1/2 teasooon salt per servtng: 61 Calories (kcal) 4 g Total Fat (49o/o calories from fat) 4 g Protein 4 g Carbohydrate 5 mg Cholesterol 1 10 mg Sodium :J :-l J j J J )_ Serves 20 (yields 2-1/2 cups) heat and toast nuts.

r c a s p o o np a s i l l ac h i l eP o w d e r 1/4 teasPoon ground cumin / -1/2 cups fat-free chickenbroth. 2 . low sodium talt and PePPer to taste 1 teaspoon cilantro. 2/3 cup honey. 3 . I I chopped fine cuRshallots. Add the honey and vinegar to the pan. slightly warmed 1/4 cup sherrY vinegar . C H I LS A U C E I [a | | . Add chopped shaLlots and saut6 untiL tender 2. Garnish dish with toasted pecans.cken broth. S a u t e s h a [ [ o t s i n s o m e o f t h e b r o t h u n t i l s o f t ( s e e L o w . Ouickly stir in the chiLe powder. choPPed 3 tablespoons chopped pecans.G r a d u a L L yw h i s k i n t h e f L o u r . y I LEVEL 2 tablespoons= 1 condiment LEVEL II 3 tablespoons: 1-1/2condiments LEVEL III 4 tablespoons = 2 condiments I . flour 1/j cup all-purpose 3 cups fat-free ch. Coat a saute pan with cooking spray and place on medium-high heat. G r a d u a L l -a d d t h e r e m a i n i n g b r o t h . cumin. a d d i n gb r o t h a s n e e d e d t o f o r m a t h i c k p a s t e . Stir in ciLantro. A d d t h e s a l t a n d p o u [ t r y s e a s o n i n g . s t i r r i n g a n d c o o k i n g u n t i L t h i c k e n e d .f a t C o o k i n g T e c h n i q u e s ) . Bring to a boil and reduceby half. S e a s o n t o t a s t e w i t h s a L t a n d pepper. T r a n s f e rs a u c e t o a b l e n d e r o r f o o d p r o c e s s o r a n d b l e n d a t h i g h s P e e d u n t i t s m o o t h . H O N E Y . and broth. low sodium 1/4 teaspoon salt I teaspoon poultrY seasoning per servtng: 34 Calories (kcal) trace Total Fat (1o/o calories from fat) 4 g Protein 4 g Carbohydrate 0 mg Cholesterol 229 mg Sodium S e r v e s 10 1 . toasted Per serving: 56 Calories (kcal) 1 g Total Fat (l3o/ocalories from fat) l g Protein 1j g Carbohydrate 0 mg Cholesterol 48 mg Sodium S e r v e s 16 'I . .I I I ) GRAVY chopped lli_3 cupshallots. I LEVEL 2 tablespoons= 1 condiment LEVEL II 3 tablespoons = 1-1/2 condiments LEVEL III 4 tablespoons = 2 condiments .

.Disso[ve the arrowroot inl/2 cup of the chickenbroth. 3. chopped 1 tablespoon fresh mint. 2.D I L LS A U C E \t ounces shallots 2 cups white wine 2 tabl espoon s a rrow root per serving: 58 Calories (kcal) trace Total Fat (0%o calories from fat) 3 g Protein 5 g Carbohydrate 0 mg Cholesterol | 07 mg Sodium wo i m o s du " ":.'! .':::: .L E M O N . 2 J J J J J J - J J -J J L E V E LI 2 tablespoons=1 condiment L E V E LI I j tablespoons= 1-l /2 condiments LEVEL III 4 ta blespoo n s=2 co n d i ments C H I L L E DC U C U M B E RS O U P \rr. t/1 r^--^^^^ LCA>PVVtr --l+ >AtL per serving: 60 Calories (kcal) trace Total Fat (5o/o calories from fat) 5 g Protein l0 g Carbohydrate 1 mg Cholesterol 1 9 1m g S o d i u m J J J =l J J J | /B teaspoon black pepper 1/16 teaspoon cayenne 1/4 tablespoon celery seed Yields 1 quart (serving size: 7 cup) CombineaL[ingredients and puree with bLender. Strainout the Lemongrassand stir in the diLL.ote h otho use cucu m be r 1/2 cup red onion. Add the arrowroot mixture. Transfer the mixture to a food processor blender and puree untiI smooth.moisteningwith wine if necessary. chopped 1-1/4 cups nonfat plain yogurt 1/.iil|!!:.- -J -r .minced 1 tablespoon fresh dill. chopped j tablespoons fresh dill weed. ChiLL. Garnish J J J . or juice and [emon grassand simmer over Low heat for about 5. !.Add remaining wine to shaLlots and reduce by haLf. Coat a Large saut6 pan with cookingspray and saut6 shaLlots untiLsoft (not brown). with choppeddill or parsLey.Add remaining chickenbroth and reduce by haLfagain. chopped Serves I0 1.until thick.. Set aside.Returnthe sauceto the pan.---= :J J L E V E LI 1 cup soup 1/2vegetable J - -t - LEVEL II 2 cupssoup 1 vegetable LEVEL III 2 cupssoup | -1/2 vegetable J . 4. Add Lemon 30 minutes.t I teaspoon lemon grass.

a b o u t 2 0 m i n u t e s .diced 1/2 potato. Iow sodium 1-1/2pounds asparagus.S e r v e .peeled and seeded 1/2 cup fat free chicken broth. l f d e s i r e d . Remove soup from heat and puree with a food processor or immersion btender. b 2 3 A d d a s p a r a g u sp o t a t o . minced 1L tablespoon 1 clove garlic.3tablespoons I protein. l f d e s i r e d . l tablespoon protein powder 1/2protein. 1 vegetable .pressed or minced 3 cups butternut squash. 1 vegetable B U T T E R N U T Q U A S HS O U P S shallot.2 tablespoons protein powder 1 protein. a d d i n g ' a l i t t i e w a t e r i f n e c e s s a r yt o p r e v e n t s c o r c h i n g . 1 vegetable LEVEL III proteinpowder 2 cupssoup. B r i n g t o a b o i l . LEVEL I 1 cup soup. 1 vegetable LEVEL II 2 cups soup.Return to the pan and season w i t h t h e s p i c e s . Serve.a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g .2 tablespoons protein powder 1 protein. A d d t h e s q u a s ha n d c h i c k e n b r o t h a n d s i m m e r u n t i L t h e s q u a s h i s s o f t . . 3. T r a n s f e r t o a blender or food processor and puree. 1 tablespoon protein powder | /2 protein. R e d u c e h e a t a n d s i m m e r 1 5 t o 2 0 m i n u t e s . low sodium per servtng: 70 Calories (kcal) trace Total Fat (1o/o calories from fat) 3 g Protein 18 g Carbohydrate JETVES J 0 mg Cholesterol 89 mg Sodium 1 . diced 1 dash salt 1/2 teaspoon yellow mustard seed 1 dash 17-spice ix m 1 2 teaspoon dry mustard per serving: 38 Calories (kcal) trace Total Fat (9o/o calories from fat) 2 g Protein 5 g Carbohydrate 0 mg Cholesterol 1780 mg Sodium {t/< Serves B S a u t eo n i o n s a n d g a r L i ci n 1 / 4 c u p o f t h e c l ' r i c k e n r o t h .3 tablespoons protein powder I protein.a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g . Returnthe soup to the pan and place over medium heat untiL heated through. C o m b i n e t h e s h a L L o ta n d g a r l i c i n a n o n s t i c k s a u c e p a n a n d c o o k o v e r L o w h e a t u n t i l t r a n s l u c e n t . 2 . LEVEL I 1 cup soup. diced 1/2 teaspoon garlic. 4 . chopped I . a n d r e m a i n i n g s t o c k .I I S PUREE F ASPARAGUS OUP O cups onions. 1 vegetable LEVEL III 2 cups soup.I /2quarts fat free chicken broth. 1 vegetable LEVEL II 2 cups soup.

Add the miso paste and mix wetl. finelY choPPed 3 tablespoons miso 7 quart vegetable stock 1/4 cup firm silken tofu. lf desired.Reduce s i m m e rf o r 1 5 m i n u t e s . garLic a food Processor blender and 1. J J J pa 2 .2 tablespoons 1protein. 1. place the tomatoes.LedLe add protein powder just before serving. cucumbers.lf desired.J =LEVEL III 2 cups soup. A d d t h e v i n e g a r .shaLLots. MlsosouP teaspoondark sesameoil 1/3 cup shallots. p a r s l e y . seeded and diced 1/2 red onion. A d d T a b a s c o s a u c e t o t a s t e a n d hoursbefore serving. Add the vegetable stock and bringto a simmer. o r e g a n o . a n d w h i t e p e p p e r a n d p r o c e s s t o c c o m b i n e . chopped | /4 teaspoon white PePPer 1/4 teaspoon Tabasco sauce or to taste Serves 10 (yields 10 cups) per serving: 20 Calories (kcal) trace Total Fat (4o/o calories from fat) 1 g Protein 5 g Carbohydrate 0 mg Cholesterol 5 mg Sodium J J J J . 3. diced 3 tablespoons scallions. bl"end. l tablespoon protein powder 1 protein.0 carbohYdrate /2 LEVEL II protein powder 2 cupssoup.sliced for garnish Serves8 and over medium heat. To serve. Chi[Lfor severaL that you take protein powder separately for Note: Additionalprotein powder is not recommended this recipe. J J J L E V E LI 1 cup soup 1 vegetable /2 LEVEL II 2 cupssoup 1 vegetable LEVEL III 2 cupssoup 1 vegetable JJ - -\. process untiLsmooth.T J J -J J :t'I or in and carrots.p r i k a . j tablesqoons Protein 1 protein. basil. tomato juice. 1 carbohydrate /2 J L E V E LI I cup soup. Add the shaLLots cook untiLtransLucent.green and red peppers.onion. Peeled and diced 3/4 cup each green and red bell pepper.-\_4 GAZPACHO ounces canned tomatoes.we suggest with your meaL. Heat the sesameoiL in a saucepan heat to tow and 2. into bowLsand garnisheach servingwith tofu and scaLlions. L e m o n j u i c e . 1 carbohydrate /2 **- . b a s i [ . Iow sodium j cups low-sodium tomato iuice 2-1/2 cups hothouse cucumbers. peeled and diced 1/2 cuP carrots. per servtng: 107 Calories (kcal) 3 I Total Fat (23o/o calories from fat) 4 g Protein 16 g Carbohydrate 1 mg Cholesterol 1052 mg Sodium :r J J J 4z - J - -l . and ltalian parsley. 4. diced 2 shallots 2 garlic cloves 1/3 cuP red wine vinegar 1/3 cuP fresh lemon juice 1 teaspoon paprika 1/4 cup each fresh oregano.

2 vegetable LEVEL III protein powder 2 cupssoup. heat and simmerfor 25 minutes.combinethe chickenbroth. to more. Cook for 2 more minutes. sliced 1 inch thick per serving: 49 Calories (kcal) trace Total Fat (2o/o calories from fat) 7 g Protein 10 g Carbohydrate 0 mg Cholesterol 377 mg Sodium -= -{ : L. and heat to medium-Low and cook for 10 to 15 Reduce gartic. onions. chopped 1 tablespoon garlic.and ciLantro. quartered 1 cup carrots. tomato sauce.canned 2 cloves garlic. Cook and stir for 3 minutes. about 30 minutes. lf desired.parstey.2 vegetable LEVEL III 2 cups soup. add seasonings. into | -inch cubes cut 4 cups onions. Puree soupin a food processoror blender. In a Large stockpot. chopped dash black pepper Serves1B 1.tomato paste. Heatwine in a Large. in garLic. 1 r-- -f r{ - --{ 1 1 LEVEL I I cup soup. Returnto the pan. chopped 1/4 cup tomato paste 2 cups fat-free chicken broth.{ dash salt -= -. 1 vegetable /2 L E V E LI I protein powder 2 cupssoup. Addtomatoes.2 tablespoons 1protein.2 vegetable l\- \.3.2 tablespoons 1protein.4 S P U R E E F R E DP E P P E R O U P O cups white wine 1 onion. potatoes. 4.red peppers. add -1 : 4 : b{ I LEVEL I 1 cup soup.Stir 1.reduce heat to medium-high. chopped 1/4 bunch cilantro. lf desired. 2.I 8 ounces tomato sauce.i{ = _\ry 1 SO VEGETABLE UP cupsfat-freechickenbroth. Reduce and 3. minced l/4 bunch fresh parsley. heat through. 2.4 Serves 12 (vields 12 cups) heavy soup pot over mediumheat. Addthe zucchini.and celery. Season taste with black pepper and serve. 1 tablespoon protein powdel 1 protein.and broth. Add onion. 1 vegetable /2 L E V E LI I protein powder 2 cupssoup.addingmore wine if necessary.or until the zucchiniis just tender. sliced 1 inch thick 3 cups celery.carrots. cover and bringto a boit. minced 2 plum tomatoes. .2 vegetable = \2 1 ------: --{ -.3 tablespoons 1protein. finely chopped 5 roasted red peppers 2 cups celery. 1 tablespoon protein powder 1 protein. Bringto a boiL. simmer untiLthe potatoes are tender. sliced 1 inch thick 2 cups zucchini. low sodium per servtng: 57 Calories (kcal) trace Total Fat (5o/o calories from fat) 3 g Protein 6 g Carbohydrate 0 mg Cholesterol 145 mg Sodium 1 -4 2 tablespoons dried thyme 1/4 teaspoon each ground white pepper and ground cumin b. protein powder just before serving.and celery.- .3 tablespoons protein powder 1 protein. minutes add protein powder just before serving. low sodium 4 rcd ootatoes.

-I J LEVEL II 1-l /2 protein. in Btenduntil smooth.ro skim mitk 3 tablespoons protein powder.J P R O T E I N H A K E . per servtng: lr J 2 -J J 2 J J - J J L E V E LI I protein.2 fruit :J - -J J . 1 fruit z P R O T E I NS H A K E . 1 dairy.ro skim mitk 4 tablespoons protein powder.L E V E IL S \.L E V E LI I \_. such as Beachbodyo Whey protein Powder 1 cup berries 1/2 banana 1/2 cup ice per servtn9: 253 Calories (kca. such as Beachbodya Whey Protein Powder 1/2 cup berries l/2 banana 1/2 cuo ice 233 Calories (kcal) 2 g Total Fat (Bo/o calories from fat) 20 g Protein 36 g Carbohydrate 4 mg Cholesterol 130 mg Sodium Serves 1 Combineall the ingredients a bLender. 1 dairy. Blend until smooth.1 2 g Total Fat (90/o calories from fat)23 g Protein 37 g Carbohydrate 4 mg Cholesterol 130 mg Sodium J J J J J - -r -r J -J g l Serves 1 CombineaLL the ingredientsin a bLender.

1 carbohydrate. Cook soy sausageaccording to package instructions. 1-t /2 oz cheese 1 protein. Topthe English miuntesor until cheeseme[ts. -1 >. I English muffin.l/2carbohydrate.2 fruit l|!l = \2 -{ - M soY SAUSAGE UFFIN to 4 soy sausagepatties (approximately 80 calories each) 1 to 2 English muffins 1-1/2 to 4 ounces fat-free mozzarella cheese per servtng: 395 Calories (kcal) 7 g Total Fat (2o/o calories from fat) 34 g Protein -{ J 46 g Carbohydrate SerVeS I 28 mg Cholesterol 1490 mg Sodium -t 4 L - l.l dairy L E V E LI I 3 soy patties. P l a c e s a u s a g eo n o n e m u f f i n h a L f a n d t o p w i t h o t h e r h a L f .-l : \-.2dairy LEVEL III 4 soy patties. b{ LEVEL I 2 soy patties. 1 dairy. 3 . = LT muffin with the cheeseand cook in a toaster oven or underthe broiler for 2 to 3 2.2 English muffins.BLend 1 r{ LI -{ J' g -!! I ! La. I English muffin.J\L.I r-! = -= I P R O T E T S H A K E .r L E V E LI I I 2 protein.2 dairy r-\{ . 3 oz cheese 2protein. such as Beachbodyo Whey Protein Powder 1 cup berries 1 whole banana "1 per servtng: 328 Calories (kcal) 3 g Total Fat (9o/o calories from fat) 27 g Protein 52 g Carbohydrate 4 mg Cholesterol 1 3 1m g S o d i u m .-a Servesl untit smooth in CombineaL[the ingredients a blender.l /2carbohydrate.ro 1 1 cup ice -11 4 -.L E V E Ll l N skimmitk 5 tablespoons protein powder.4 oz cheese j protein.L.

part skim.2 dairy . add the egg mixture and cook sLightLy-then add the cheese and cook to desired firmness. grated salt and pepper to taste 388 Calories(kcal) 7 g Total Fat (35o/o calories from fat) -L per serving: J Jl - 53 g Protein I g Carbohydrate 47 mg Cholesterol Serves1 i l n a b o w t . 2 I n a m e d i u m p a n c o a t e d w i t h v e g e t a b L e sprey.2 dairy CHEESE CRAMBLE LEVEL III S \!l whole egg whites 4 tablespoonsskim milk 4 ounces mozzarella cheese. 2 In a medium pan coated with vegetable spray.part skim s a l ta n d p e p p e r to taste per servtng: 506 Calories (kcal) 9 g Total Fat (35o/o calories from fat) 68 g Protein | 0 g Carbohydrate 62 mg Cholesterol Serves 1 1 In a bowL. add the egg mixture and cook sLightly-thenadd the cheese and cook to desired firmness. I I 1-1/2protein. b e a t t h e e g g w h i t e s w i t h t h e s k i mm i t k . Il 653 mg Sodium t/ LEVEL.J C H E E S E C R A M B L E L E V E LI I S \ a rhol" eqq whites 3 tablespoonsskim milk 3 ounces mozzarella cheese. beat the egg whites with the skim miLk. 845 mg Sodium LEVEL III 2 protein.

Cook. 1 = . cheese.cleaned and dried 6 egg whites 7-l /2 ounces feta cheese. stirring. 1 vegetable L.saut6 tomatoes and spinach until slightLytender Remove andset aside.L E V E LI I \\z2 cuRRomatomato.r . cleanedand dried B eoa whites 3 ounces feta cheese.{ . 38 mg Cholesterol 835 mg Sodium -t = 2.Cook to desiredfirmness. Remove and set aside.diced 1 cup spinach leaves. diced 1 cup spinach leaves. s a u t 6 t o m a t o e s a n d s p i n a c h u n t i l s L i g h t L yt e n d e r .over Low heat untiLalmost set Add the vegetabtemixtuer.L r{ . = ' rl v I L. c h e e s e . LEVEL II 1-1/2 protein. over Low heat until almost set. Whiskthe eg8whites together in a bowLand add to the pan.'1 Serves1 I n a s m a l l n o n s t i c k p a n c o a t e d w i t h v e g e t a b l e s p r a y .crumbled 1 tablespoon fresh basil. 1 dairy. a n d b a s i l . SPINACH CRAMBLE-LEVEL S I = = r-rl per serving: 239 Calories (kcal) 9 g Total Fat (35o/o calories from fat) 29 g Protein 9 g Carbohydrate '\!!2 cup Roma tomato. .stirring.4 A d d t h e v e g e r a b L em i x t u r e .l In a smalL nonstickpan coated with vegetabLe spray. crumbled 1 tablespoon fresh basil. I vegetable 5 1 iI = S P I N A C HS C R A M B L E . I 1 = LEVEL I lrt = I protein. 2 dairy.and basil. chopped L{ I ) E Serves 1 . C o o k t o d e s i r e d f i r m n e s s . Whisk the egg whites together in a bowl and add to the pan. Cook. chopped per servtng: 384 Calories (kcal) lBgTotalFat (430/o calories from fat) 42 g Protein 12 g Carbohydrate 76 mg Cholesterol l419 mg Sodium I -f 1 -{ .

2 vegetable J J :J J J M U S H R O O M M E L E T . Add eggmixture and cook until set on the bottom.2 dairy.crumbled 2 tablespoons fresh basil.saut6 tomatoes and spinachuntil sLightLy Remove and set aside. per serving: J J J J J J I J J J J J LEVEL III 2 protein. 1. 1 dairy.L E V E LI I I \. cheese. In a sma[L nonstickpan coated with vegetable spray.L E V EIL O \ 6 eqq whites <Alf Anrt nPnnPf tO fasfe per servtng: J f 3/4 cup mushrooms..I I S P I N A C H S C R A M B L E .--1 J Serves 1 to 1. chopped 1 | /2 ounces low-fat cheddar cheese. J j J LEVEL I 1 protein. chopped 518 Calories(kcal) 25 g Total Fat (43o/o calories from fat) 55 g Protein 19 g Carbohydrate 1 0 1m g C h o l e s t e r o l 1877 mg Sodium Serves 1 tender.ro Romatomato. nonsticksaut6 pan with cookingspray and pLace over mediumheat.LightLy beat the egg whites with a fork and season taste with aslt and pepper. fotd omeLetin haLf.diced 2 cups spinach leaves.shredded | 9l Calories (kcal) j g Total Fat (15o/o calories from fat) 32 g Protein 7 g Carbohydrate Q mn fhnlactarnl :J 596 mg Sodium J J J . a bit Longer untiLcheeseis meLtedand eggsare set. Cook. Coat a smaLL cook untiLtender. In a smaLl bowL. 2. sliced 2 tablespoons green onion. Add the vegetablesand 2.2 . the and cook 3. chopped 1/2 Roma tomato.over Low heat untiLalmost set Add the vegetablemixture. 1 vegetable I - -..stirring. cleaned and dried 10 egg whites 4 ounces feta cheese.and basit.Cook to desiredfirmness. SprinkLe cheeseover top. Whiskthe egg whites together in a bowl and add to the pan.

1 vegetable ) I l M U S H R O O MM E L E T L E V E Ll l O \0e99 whites salt and pepper to taste 1 cup mushrooms. and nonsticksaut6 pan with cookingspray and place over medium heat.Lightlybeat the egg whites with a fork and season taste with saLtand pepper.LightLy beat the egg whites with a fork and seasonto taste with satt and pepper.I Eit t' ll M ! M U S H R O OO M E L E T . Add the vegetablesand 2. sliced 2 tablespoons green onion. the 3. SprinkLe cheeseover top. F' I LEVEL lll 2 Protein. foLdomelet in hatf.L E V E L ]V-"nn r per servtn9: 298 Calories (kcal) 6 g Total Fat (19o/o calories from fat) 50 g Protein B g Carbohydrate 1Bmg Cholesterol 966 mg Sodium tn""t salt and pepper to taste 3/4 cup mushrooms. In a small bowL. and cook a bit longeruntil cheeseis melted and eggsare set. Coat a small nonsticksaut6 pan with cookingspray and pLace cookuntil tender. chopped 1/2 Roma tomato. In a small bowL. Sprinklethe cheeseover top. foLdome[et in ha[f. a * 1 a 1. pet servtng: 395 Calories (kcal) B g Total Fat (19o/o calories from fat) 64 g Protein 13 g Carbohydrate 24 mg Cholesterol 1256 mg Sodium { 4 = t 1 a * S e r v e s1 = -. = = LEVEL II = { ' 7 1-1/2 protein. 3. chopped 1/2 Roma tomato. sliced 2 tablespoons green onion. Add the vegetabLes 2. Addeggmixture and cook untit set on the bottom.2 dairy. choPPed shredded 4 ounces low-fat cheddar cheese.1 vegetable [_ - . and cook = ! I r L. Coat a sma[L cookuntiLtender.shredded { I : { 1 -t i l serves to 1. Addeggmixture and cook untiLset on the bottom.2 dairY. chopped -l 3 ounces low-fat cheddar cheese. over mediumheat.

-l J j - U 452 Calories (kcal) 9 g Total Fat (l8o/ocalories from fat) 74 g protein 18 g Carbohydrate l l9 mg Cholesterol 720 mg Sodium :I J J - Serves 1 -. chopped 2 cups romaine lettuce. low sodium.free turkey breast. diced 3 tablespoons low-fat Ranch dressinq per servtng: J -J J J J J 2 -.chopped | /2 Roma tomato. -.. I condiment J C H E FS A L A D . L E V E LI 2 protein. chopped \jlouncei 4 ounces ham slice. chopped 3 ounces ham slice.I I ' \L -l C H E FS A L A D . chopped I ounce avocado.chopped I /2 Roma tomato. chopped 3 ounces fat_free mozzarella cheese. low sodium. 1 vegetable. chopped 2 cups romaine lettuce. chopped l -l /2 ounces fat_free mozzarella cheese. 1 condiment . I vegetable. diced 2 tablespoons low-fat Ranch dressinq per serving: 323 Calories (kcal) I g Total Fat (2 | o/o calories from fat) 50 g protein 74 g Carbohydrate 86 mg Cholesterol 5l5 mg Sodium T 2 ) :J :J :l Serves 1 Toss ingredients together in a bowt and drizzte with dressing.2 dairy. chopped I ounce avocado. choppeo 7/4 cup hearts of palm. I dairy.Toss ingredientstogerher in a bowLand drizzLewith dressing.l -J I -J LEVEL II 2-l /2 protein. extra lean.extra lean.L E V E L I I fat.L E V E L I ounces fat-free turkey breast. chopped 1/4 cup hearts of palm.

2 condiments r-{ I g r--! .I d 4 -at r.2 tablespoons dressing 2 protein. chopped 2 ounces avocado. !{ t- LEVEL I 6 ouncessteak. 1 vegetable. and artichokehearts and arrangeon p[ates.L E V E LI I I ounces fat-free turkey breast. chopped 5 ounces ham slice. chopped 2-l /2 cups romaine lettuce. diced 4 tablespoons low-fat Ranch dressing 4 -g r-{ --{ -. low sodium. Top with the steak and 2. GriLL broil steak untiLdone.{ >_{ 1 Roma tomato.approximately7 to 10 minutes on eachside CooLand cut into I -inch stices. vinaigrette. halved 1/2 cup canned artichoke hearts.-t t'l S S T E A K A R U G U L A A L A D. drizz[ewith baLsamic 4 t4 rr-l = : t-.2 dairy. chopped per servtng: 611 Calories(kcal) l4gTotalFat (20o/o calories from fat) 96 g Protein 26 g Carbohydrate 150 mg Cholesterol 5352 913mg Sodium \) -. Toss together the arugula. chopped 1/4 cup hearts of palm. or tomatoes.f !-l' L-c r{l H E F S A L A D . drained 2 tablespoons balsamic vinaigrette (see recipe) per servtng: 398 Calories (kcal) llgTotalFat (42o/o calories from fat) 38 g Protein 20 g Carbohydrate >-t r_d )erves 4 87 mg Cholesterol 293 mg Sodium i-{ 1. chopped 4 ounces fat free mozzarella cheese.L E V E LI & \founces top sirloin z cupsaruguta 1/2 pint cherry tomatoes. extra lean.-l LEVEL III 3 protein. r.t -d Serves 1 Toss ingredients together in a bowLand drizzLewith dressing. 1 vegetable LL{ .

Toss to8ether the arugula.3 tablespoons dressing 2-1/2 protein.approximately7 to 10 minutes on eachside CooLand cut into 1-inchstices or 2. 531 Calories (kcal) l4gTotalFat (42o/o calories from fat) 5l g Protein 26 g Carbohydrate 1 16 mg Cholesterol 414 mg Sodium per serving: - :l :l J :) lr :J J J J :. tomatoes.2 vegetable - .J S T E A K A R U G U L A A T A D.L E V E LI I & S \L ounces top sirloin 3 cups arugula 7/2 pint cherry tomatoes. GriLL broil steak untiLdone. tomatoes. or 2 Toss together the arugula. per servtng: 695 Calories (kcal) lTgTotalFat (41o/o calories from fat) 66 g Protein 40 g Carbohydrate 144 mg Cholesterol 547 mg Sodium u f J J :t -'?. halved I cup canned artichoke hearts. and artichokehearts and arrangeon plates. drained 3 tablespoons balsamic vinaigrette (see recipe) Serves 4 1. 1-l /2 vegetable S T E A K A R U G U L A A L A D. halved 3/4 cup canned artichoke hearts. GriLL broil steak untiLdone.L E V E L I I & S t \p ounces top sirloin 4 cups arugula 1 pint cherry tomatoes.approximately7 to 10 minuteson eachside Coo[ and cut into 1-inchslices. drained 4 tablespoons balsamic vinaigrette (see recipe) Serves4 1. Top with the steak and drizzle with baLsamic vinaigrette.- J :J J ]I f f - -J ! LEVEL III | 0 ouncessteak.r J J L E V E LI I 8 ounces steak. tablespoons 4 dressing 3 protein.Top with the steak and drizzLe with balsamic vinaigrette. and artichoke hearts and arrangeon pLates.

ceLery.and celery seeds.LH L btl T U N A S A L A D . l fat .L-a LEVEL I 2 Drotetn. canned 1 ounce low-fat mayonnaise 3/4 teaspoon lemon zest per servtng: 337 Calories (kcal) 7 g Total Fat (17o/o calories from fat) 59 g Protein 8 g Carbohydrate 68 mg Cholesterol 447 mg Sodium -{ -=l -{ -:! 4 >4 Serves 1 squeezeof lemon 2 tablespoon shredded carrots 2 tablespoon chopped celery 2 tablespoon chopped green onion | -l /2 teaspoons celery seeds and mix thoroughty.Then add Lemonzest. luice. green onions.L E V E LI I *l \founces tuna. Lemon bowL.BLend Lemon : -= l-\{ L*L. in Draincanned tuna and pLace a smaL[ bowl. green onions. : -= . I nt -=t B I L--- ry r . canned 3/4 ounce low-fat mavonnaise l-2 teaspoon lemon zest squeezeof lemon 1 tablespoon shredded carrots 1 tablespoon chooped celery 1 tablespoon chopped green onion I teaspoon celery seeds per serving: 248 Calories (kcal) 5 g Total Fat (l7o/ocalories from fat) 44 g Protein 5 g Carbohydrate 51 mg Cholesterol 348 mg Sodium -!r - -i -rt ].Then add Lemonzest.L E V E LI \iounces tuna.ceLery. . together.Add mayonnaise Draincanned tuna and place in a smaLL together.carrots. T U N A S A L A D . Add mayonnaise juice. - )€fV€5 / and mix thoroughty.rl L E V E LI I 2-1/2 protein.and celery seeds.BLend carrots..

L.c a n n e d s 1-l/4 ounces low-fat mayonnaise I tablespoon lemon zest squeeze of lemon 3 tablespoons shredded carrots 3 tablespoons chopped celery j tablespoons chopped green onion 2 teaspoons celery seeds per servinq:5 "-' : 459 Calories (kcal) t tug rotatrat E (20o/o calories from fat) J a 7\ n Dratain 15 g Carbohydrate RJ v \ 'm t u ta 54Q f h tavl t c )t L c a u t ac ar tl \t ma Qnr"lirtm J : Jt * -4 5i '1 a .z Serves 2 : Draincannedtuna and pLacein a smaLL bowL.L E V E LI I I ar t .- =4 4 5 L E V E LI I I 3 protein. 1 fat = :l r g C H I C K E N A L A D.and celery seeds. :J :J J J L E V E LI 6 ounces 2 protein nl . L E V E L S I \L ounces skinlesschicken breast halves 2 tablespoons !ow-fat mayonnaise 3/4 tablespoon Dijon mustard 2 tablespoons green onions.-fl T U N A S A L A D. = 2l7 Calories (kcal) 6 g Total Fat (260/ocalories from fat) 32 g Protein 7 g Carbohydrate 79 mg Cholesterol 257 mg Sodium :J ) ! a H Serves 4 Poachchicken.Then add Lemonzest.Add mayonnaise and mix thoroughly.ceLery. o u n c e t u n a . GentLy combine the chicken with the remaining ingredients a n d c h i L Lu n t i L ready to serve. carrots. cooL and dice.Btendtogether. diced l/8 teaspoon black pepper 1/B teaspoon fresh dill | /4 cup celery. diced :J per servtng: = . Lemon juice.1 J f J . green onions.

G e n t L y c o m b i n e t h e c h i c k e n w i t h t h e r e m a i n i n g i n g r e d i e n t s a n d c h i L Lu n t i l r e a d y c t - !o serve.j 2 S . i : I I LEVEL III 10 ounces 3 protein 7 I .L E V E LI I I per servtng: 345 Calories (kcal) l2gTotalFat (32o/o calories from fat) 43 g Protein 74 g Carbohydrate 105 mg Cholesterol 361 mg Sodium chicken breasthalves fuounces skinless 2-l/2 ounces low-fatmayonnaise ia 1 tablespoon Dijon mustard { { 2-1/2 tablespoons green onions.C H I C K E N A L A D . r e a d yt o s e r v e .c o o l a n d d i c e .c o o l a n d d i c e . diced | /2 teaspoon black pepper 1/2 teaspoon fresh dill 3/4 cup celery. diced Serves 3 P o a c h h i c k e n . C H I C K E N A L A D . i a LEVEL II B ounces 2-1/2 protein a I 3 i S .L E V E LI I I { \ry 3 ounces low-fatmayonnaise per serving: ounces skinless chickenbreasthalves 517 Calories(kcal) l6gTotalFat (26% calories from fat) 59 g Protein 38 g Carbohydrate 1j2 mg Cholesterol 544 mg Sodium 1-1/2tablespoonsDijon mustard t 3 cup green onions. G e n t L y c o m b i n e t h e c h i c k e n w i t h t h e r e m a i n i n g i n g r e d i e n t s a n d c h i L Lu n t i l . diced 1/4 teaspoon black pepper 1/4 teaspoon fresh dill l/2 cup celery. diced r t a Serves2 { t I ! P o a c hc h i c k e n .

L E V E L I \f_2 each orange.peeled and cut 1 cup fresh spinach 1/2 each red bell pepper. Placepork in a roastingpan and Tabasco and pat onto top of tenderLoin. 3. T o s s p i n a c hc a b b a g eb e l l p e p p e r . pLate. peeLand cut orangescrosswiseinto 1/4-inchthick slicesand is set side. turning.r J J J -. Stir together brown sugar. WhiLethe tenderLoin roastingin the oven. Preparethe dressing. s .pepper. then coat pork with the spice rub. 2.Arrange pork and orangesLices top and drizzle with dressing. and cinnamon. Stir together saLt. 4. on 4. i 2 .a n d r a i s i n s n a t a r g e b o w l . Heat 1 tablespoonoiL in a 12-inch skiL[etover moderateLyhigh heat and brown pork. MoundsaLad mixture on a Large f J J J 4 L E V E LI 2 prctein.J T I S L A N DP O R K E N D E R L O I N \_f ounces pork tenderloin. 1/2fruit. I vegetable ---- . finely chopped 1/2 tablespoon Tabascosauce Serves4 (yields l5 ounces) '1. . Preheat oven to 350 degrees. lean 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon cinnamon 2 teasooons olive oil 1/4 cup brown suger.=- J 556 Calories (kcal) l3gTotalFat (37o/o calories from fat) 39 g Protein 51 g Carbohydrate 1 7 1m g C h o l e s t e r o l 781 mg Sodium Jr _J Serves 1 1. 3.chiLipowder. cut lengthwise into thin strips 1/16 cup golden raisins 1 cup Napa cabbage 6 ounces lsland PorkTenderloin 2 tablespoons cumin vinaigrette (see recipe) per serving: u .about 4 minutes. - JJ - f -1 J JJ * J J J J J J J I S L A N D P O R K T E N D E R L O I NS A L A D . andcook in the oven for 20 minutes.packed 1/2 tablespoon fresh garlic.garLic. cumin.

Toss spinach. cabbage. Prepare with dressing.L E V E L l l l 1 each orange.2 vegetable \{ .{ I L- LEVEL III j protein. and raisinsin a LargebowL. 4. plate.peeled and cut 2 cups fresh spinach 1 each red bell pepper. E '4 _ -{ : -= : r. cut lengthwise into thin strips : -{ 1-8cup golden raisins 1-1/2 cups Napa cabbage 8 ounces Island PorkTenderloin 3 tablespoons cumin vinargrette (see recipe) r--{ -a )erves I - -j and is t. cabbage.peeled and cut l-l/2 cups fresh spinach -{ 3/4 each red bell pepper. 1 fruit. Mound saladmixture on a [arge plate.L E V E Ll -\ E=g per serv. Prepare the dressing. --:! 2.b-= t' t sA $ r s l n r u D p o R KT E N D E R L o T N L A D. peet and cut orangescrosswiseinto 1/4-inchthick slicesand is setstoe.ng: 882 Calories (kcal) lTgTotalFat (35o/o calories from fat) 52 g Protein 9j g Carbohydrate 147 mg Cholesterol 862 mg Sodium 3/4 each oranqe. Toss pepper. WhiLe the tenderLoin roastingin the oven. beLL 3. and raisinsin a Largebowt. 1-l /2 vegetable -:J I +g I = \ 4 r-{ | S L A N DP O R KT E N D E R L O I NS A L A D . pepper. Arrange pork and orangesticeson top and drizzLewith dressing. -::! -:l r-d L E V E LI I 2-1/2 protein. Wfritethe tenderLoin roastingin the oven. Arrange pork and orangesLices top and drizzLe on Moundsatadmixture on a Large *4. 2. the dressing. beLL spinach. cut lengthwise into thin strips I /4 cup golden raisins 2 cups Napa cabbage 10 ounces lsland Pork Tenderloin 4 tablespoons cumin vinaigrette (see recipe) per servtng: 1029 Calories (kcal) l9gTotalFat (31o/o calories from fat) 69 g Protein 87 g Carbohydrate | 47 mg Cholesterol 986 mg Sodium = --{ i-{ Serves1 1. peeLand cut orangescrosswiseinto 1/4-inchthick sLices set side. -_ 3. 1 fruit.

es shrimp. A d d a L Lt h e v e g e t a b l e s t o t h e p a n a n d c o n t i n u e t o s a u t 6 . W a s hs h r i m pa n d d r a i n w e L L perserving: - o n r"r.cubed 1/2 cup canned water chestnuts.t r i m m e d 1 .. drained Serves 1 s 1 . halved 1/2 cup yellow bell PePPer..1 / 2 c u p s m u s h t o o m s .es shrimp.Add the garlicandginger of and rice vinegar.-{ S H R I M PS T I R . are the vetetables haLfwall LEVEL II 4-1/2cups 2-1/2 protein.F R Y L E V E L I I aglorn. n a i l a " n d " F - -t | 3 .:j2::r: - -J 33sCarbohydrate 259 mg Cholesterol _ _..tt. 3 .t.. peeled 1/2 tablespoon low-sodium soy sauce 3/4 teaspoon rice vinegar 1/2 cup fat-free chickenbroth 1/2 teaspoon garlic.nr"rr. L E V E LI 4 cups 2 protein.- S H R I M PS T I R . A d d s h r i m p w h e n the vegetables are hattw:fl 4 cooked and saut6 untit the vegetabtes are tender and the shrimp is oPaque. a n d 2 t a b l . R i n s e h r i m pa n d d r a i nw e L L .] - J :I . minced 3/4 cup red onion. minced 1-4 teaspoon ginger.r i c e v i n e g a r .drained Serves 1 1 .1 / 4 c u p s s n o w p e a s . A d d s h r i m p w h e n cooked and saut6 untiL the vegetabLes are tender and the shrimp is oPaque. | -1/2 vegetable J J . minced 1/2 teaspoon ginger.r. peeled 1/4 tablespoon low-sodium soy sauce 1/2 teaspoon rice vinegar | /4 cup fat-free chicken broth 1-4 teaspoon garlic.. H e a t t h e s o y s a u c e . s t i r r i n g a n d a d d i n g m o r e b r o t h a s n e c e s s a r y . s t i r r i n g a n d a d d i n g m o r e b r o t h a s n e c e s s a r y .h a l v e d 1/4 cup yellow bell pepper. trimmed 1-3/4 cups mushrooms.F R Y L E V E L I \ orn.. A d d t h e g a r L i ca n d g i n g e r a n d s a u t 6 . 1 vegetable .jJ f perservtng: 5 t!tri-. . . sliced in wedges 1-2 cup broccoli florets 1 .' ms 552 sodium J J J - 2 . minced 1 2 cup red onion. e s p o o n so f t h e c h i c k e n b r o t h i n a s a u t 6 p a n o v e r m e d i u m h e a t . cubed 1/4 cttp canned water chestnuts. J. Heatthe soy sauce.< '!r. A d d a l L t h e v e g e t a b l e s t o t h e p a n a n d c o n t i n u e t o s a u t e . sliced in wedges 3/4 cup broccoli florets t -1/2 cups snow peas.!l = s s rotatFat (9o/o calories from fat) :l J 4 6t g Protein 44 g Carbohydrate 345 mg Cholesterol e20ms Sodium J -J = :r - and saut6 tenOerJ untiL broth in a saut6Panover mediumheat. 2 tabLespoons the chicken 2.

4 4 LEVEL III 5 cups 3 protein.{ { { r{ 2-1/4 teaspoonsgreen onions.' I LEVEL I patty 6-ounce 1protein . a n d 2 t a b l e s p o o n s o f t h e c h i c k e n b r o t h i n a s a u t 6 p a n o v e r m e d i u m h e a t . trimmed 2 cups mushrooms. {. size according nutrition LeveL to { - 3.{ < r{ t . rl i. . cubed 3/4 cup canned water chestnuts. minced 3/4 teaspoon ginger. I . Gril"L until cookedthrough. { .\- T U R K E Y U R G E R L E V E LI B per servtng: pounces ground turkey breast t-1/2tabiespoons sourdough breadcrumbs Z 3 tablespoonslow-fat buttermilk 306 Calories (kcal) l2gTotalFat (35o/o calories from fat) 37 g Protein 1 1 g Carbohydrate 101 mg Cholesterol 252 mg Sodium . 11 - H e a t t h e s o y s a u c e .chopped I /4 teaspoon Dijon mustard I dash Wprcestershire sauce black pepper to taste Serves 1 'l the gritLor broiLer. 3/4 tabtespoon low-sodium soy sauce 1 teaspoon rice vinegar 3/4 cup fat-free chicken broth 3/4 teaspoon garlic. stirring and adding more broth as necessary. Add aLLhe vegetabLesto the pan and continue to saut6. R i n s es h r i m p a n d d r a i n w e L L .L 5 = S H R I M PS T I R . sliced in wedges I cup bbroccoli florets 1-3/4 cups snow pwas. Preheat (seebelow) 2.F R Y L E V E Ll l l !0 E r{ per servtn9: 571 Calories (kcal) 6 g Total Fat (9o/o calories from fat) 7B g Protein 59 g Carbohydrate 431 mg Cholesterol 1290mg Sodium peeled ounces shrimp. Combine ingredients alL and divide mixture into patties.r{ 1 cup red onion.7 to 10 minutes per side. A d d t h e g a r L i ca n d g i n g e r a n d s a u t 6 u n t i l t e n d e r . Add shrimp when the vegetables are haLfway t cooked and saut6 untiL the vegetab[es are tender and the shrimp is opaque.2vegetable a I 7 a - . drained )erves I I . minced 2-1/4 teaspoons parsley. halved j/4 cup yellow bell pepper.r i c e v i n e g a r . minced .

G r i L Lu n t i l c o o k e d t h r o u g h . minced 3-3/4 teaspoons parsley. s i z e a c c o r d i n g t o n u t r i t i o n L e v e L( s e e b e L o w ) . P r e h e a t t h e g r i t Lo r b r o i L e r . 7 t o 1 0 m i n u t e s p e r s i d e . 2 .chopped 1/2 teaspoon Dijon mustard 2 dashes Worcestershire sauce 2 dashes black pepper to taste Serves 1 l. 7 t o 1 0 m i n u t e s p e r s i d e . C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s . 3 . 3 . chopped 3/4 teaspoon Dijon mustard 2 dashes Worcestershiresauce 2 dashes black pepper to taste Serves l l . G r i L L n t i Lc o o k e d t h r o u g h . s i z e a c c o r d i n g t o n u t r i t i o n l e v e L ( s e e b e l o w ) . 2 . Preheatthe grill or broiLer. minced 3 teaspoons parsley. per serving: 410 Calories(kcal) l6gTotalFat (35o/o calories from fat) 49 g Protein 14 g Carbohydrate 135 mg Cholesterol 351 mg Sodium - I I ! 1 J J LEVEL II g-ounce patty 2-l /2 protein T U R K E Y U R G E R L E V E LI I I B \p ounces ground turkey breast 2 1/2 tablespoonssourdough breadcrumbs 5 tablespoons low-fat buttermilk 3-3/4 teaspoons green onions. u per servtng: 512 Calories (kcal) 20 g Total Fat (35o/o calories from fat) 61 g Protein 18 g Carbohydrate 169 mg Cholesterol 443 mg Sodium LEVEL III l9-ounce patty 3 protein .I -J T U R K E Y U R G E R L E V E LI I B $ g o r r n c e s r o u n d t t r r k e yb r e a s t 2 tab Iespoo n s so u rdoug h breadcrum bs 4 tablespoons low-fat buttermiIk 3 teaspootls green onions. C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s .

{ t: 1 * r.| 1 5 9 1m g S o d i u m B ounces dried soba noodles Yields6 cups 4 1 __ . and serve. .4 _ ^ ppspsps Z s o b a n o o d L e sa c c o r d i n g t o p a c k a g e d i r e c t i o n s .for 7 to 10 minutes. naa beef andsaut6. toss with the beef and broccoli. sliced = g 1 t a b l e s p o o nn t i n c e d a r l i c = .and gingerand add to the saut6 mixture 4. = LEVEL II = ! 2cuDs 3 protein.rra per servtng: 466 Calories(kcal) 1 1g T o t a l F a t (21a/o calories from fat) 46 g Protein 49 g Carbohydrate OQ mn fhnlactarnl 1-1/2pound top sirloin steak.l carbohydrate. b . f o r 2 m i n u t e s ) .and gingerand add to the saut6 mixture. B r i n g2 q u a r t s w a t e r t o a b o i L .l -r- .B r i n g q u a r t s a t e r t o a b o i L .L t._ _5 . Drain.for 7 to 10 minutes. A d d t o t h e m e a t m i x t u r e a n d k e e p w a r m .a d d t h e o n i o n sa n d g a r l i c . BLanch roccoli in the boiling water (or microwave on high. sltceo 1 tablespoon minced garlic 1-1/2 pound top sirloin steak. s 2 . P r e p a r e s o b a n o o d l e s a c c o r d i n g t o ? = I _ LEVEL -l = t-t/2cups vegetable 2protein.. covered and vented. e. t o s s w i t h t h e b e e f a n d b r o c c o L i . 4 . 2 w saut6 pan. a n d s e r v e . Add to the meat mixture and keep warm b package directions.sliced 1 inch thick 1 t a b l e s p o o n s e s a m eo i l 2 tablespoons rice vinegar 1 tablespoon minced ginger 4 cups broccoli florets per serving: j _.vinegar. !.turningoften with tongs.-a 622 Calories (kcal) l5gTotalFat (21o/o calories from fat) 61 g Protein 65 g Carbohydrate 132 mg Cholesterol 2122mg Sodium -{ . D r a i n .F R Y.. add the onionsand garlic. M e a n w h i L h e a t a s m a L a m o u n to f s o y s a u c ei n a L a r g e a u t 6 p a n .I -.B E E F B R O C C O L IT I R.L E V E L I S & \114 cup soy sauce l 2 red onion... L 3.F R Y L E V E LI I & -\]1.Stir together the oiL. c o v e r e d a n d v e n t e d .vinegar.r . Meanwhi[e..and saut6 untiLopaque heat a smaLL amount of soy saucein a Large 2.turningoften with tongs.4 1 .sliced 1 inch thick 1 tablespoon sesame oil 2 tablespoons rice vinegar 1 tablespoon minced ginger 4 cups broccoli florets -{ j. Addbeef andsaut6. B L a n c h r o c c o L ii n t h e b o i l i n g w a t e r ( o r m i c r o w a v e o n h i g h .l vegetable = .l carbohydrate.4 cup soy sauce I z reo onton.{ S B E E F B R O C C O L I T I R . for 2 minutes).a n d s a u t 6 u n t i Lo p a q u e . 4 {- 3.Stir together the oiL.{ -4 B ounces dried soba noodles Yields6 cups 1 .

a n d s a u t 6 u n t i L o p a q u e . LEVEL III 2-l/2 cups 3 protein.Cover and marinate in refrigerator 'l hour. and serve. 3 Removechickenfrom dish. and arrangein a shaLLow roasting pan coated with cookingspray. toss with the beef and broccoli. l carbohydrate. Add to the meat mixture and keep warm. . covered and vented. Drain. f o r 7 t o 10 m i n u t e s .sliced 1 inch thick 1 tablespoon sesame oil 2 tablespoons rice vinegar I tablespoon minced ginger 4 cups broccoli florets 8 ounces dried soba noodles Yields 6 cups per servrng: 777 Calories (kcal) l9gTotalFat (21 o/o calories f rom fat) 76 g Protein Bl g Carbohydrate 165 mg Cholesterol 2652 mg Sodium _l^ ---ta f. for 2 minutes). S t i r t o g e t h e r t h e o i L . B a k ea t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s . b a s t i n g o c c a s i o n a L L w i t h m a r i n a d e . -^ 1 .E B E E F B R O C C O LS T I R .B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i l c h i c k e n i s d o n e y Serve with Lemon wedges and garnish with parsley. 3 . B r i n g2 q u a r t s w a t e r t o a b o i [ .chopped 2 pounds skinless hickenthighs c 1/4 teaspoon salt 1/4 teaspoon black pepper Iemon wedges parsley sprigs Yields 1Bounces per serving: 153 Calories (kcal) 4 g Total Fat (24o/o calories from fat) 21 g Protein 8 g Carbohydrate 86 mg Cholesterol 219 mg Sodium 1 Combine first 4 ingredients in a nonreactive dish and add chicken.sliced 1 tablespoon mincedgarlic 1-1/2 pound top sirloin steak. LEVEL I 6 ounces 2 orotein .L E V E L I C \2.F R Y L E V E LI I I & I \2. a d d t h e o n i o n s a n d g a r [ i c . b 5. Prepare soba noodles according to packate directions. cup soy sauce 1/2red onion. 4. a n d g i n g e r a n d a d d t o t h e s a u t 6 m i x t u r e . turning occasionaLLy 2 Preheat oven to 425 deerees. if desired. BLanch roccoLiin the boiLing water (or microwave on high. I vegetable L E M O N . .reservingmarinade. f 4 e a n w h i L eh e a t a s m a L [a m o u n t o f s o y s a u c e i n a L a r g es a u t 6 p a n . 2 . A d d b e e f a n d s a u t 6 . e 4 . Pourreserved marinade over c h i c k e ns p r i n k L w i t h s a L ta n d p e p p e r .G A R L I C H I C K E N. cup freshlemon juice 2 tablespoons molasses 2 t e a s n o o n <W o r r c s t e r s h i r e a u c e s 4 garlic cloves. t u r n i n g o f t e n w i t h t o n g s . v i n e g a r .

p r i n k L ew i t h s a L t a n d p e p p e r . t u r n i n g o c c a s i o n a [ y a 2 P r e h e a to v e n t o { J 425 deqrees. B a k e a t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s .^ ^ ^ . P o u r r e s e r v e d m a r i n a d e o v e r c h i c k e n . b a s t i n g o c c a s i o n a L L yw i t h m a r i n a d e . a LEVEL III a l I a 10 ounces 3 prorein .4 . P o u r r e s e r v e d m a r i n a d e o v e r chickensprinkle with saLtand pepper. if desired. s .LEVEL II { juice lemon fu_acupfresh 2 tablespoons molasses a 2 teaspoo n s Worcesters l'rre sauce i per servtng: 192 Calories (kcal) 5 g Total Fat (24o/o calories from fat) 26 g Protein 10 g Carbohydrate 107 mg Cholesterol 274 mg Sodium { { 4 4 garlic cloves. B a k e a t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s . LEVEL II { a a L I ounces 2-1/2 protein c ) I C .P r e h e a to v e n t o R e m o v e c h i c k e n f r o m d i s h .L E V E L l l l { \!_a cup fresh lemon iuice z t a D t e s p o o t )m o t a s s e s s a a + . b a s t i n g o c c a s i o n a L L yw i t h m a r i n a d e . r e s e r v i n g m a r i n a d e . . B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i L c h i c k e n i s d o n e a Servewith Lemon wedges and garnish with parsLey. r e s e r v i n g m a r i n a d e .L l ^ . a . r l a 2 . R e m o v ec h i c k e n f r o m d i s h . ^ ^ ^ l per servtng: 256 Calories (kcal) 7 g Total Fat (24o/o calories from fat) 34 g Protein | 3 g Carbohydrate 1l? mn f halactprnl 2 teaspoons Worcestershiresauce { I 4 r| 4 garlic cloves. \ -LEMON-GARLIC CHICKEN . if desired. C o m b i n ef i r s t 4 ingredientsin a nonreactive dish and add chicken. C o v e r a n d m a r i n a t e i n r e f r i g e r a t o r t h o u r .Cover and marinate in refrigerator t hour.chopped 2 p o u n d s s k i n l e s s h i c k e nt h i g h s c 1/4 teaspoon salt 1/4 teaspoon black pepper temon weages parsley spngs Yields ounces 32 { r t t .4 .L E M O N = G A R L I C H I C K E N.r I L. a n d a r r a n g e i n a s h a L L o wr o a s t i n g p a n c o a t e d w i t h c o o k i n g s p r a y . turning occasionaLLy 425 degrees. a n d a r r a n g e i n a s h a L L o wr o a s t i n g p a n c o a t e d w i t h c o o k i n g s p r a y .chopped 2 pounds skinless hicken thighs c 1/4 teaspoon salt I /4 teaspoon black pepper lemon wedges parsley sprigs Yields ounces 32 365 mg Sodium i I C o m b i n ef i r s t 4 i n g r e d i e n t s i n a n o n r e a c t i v e d i s h a n d a d d c h i c k e n . B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i L c h i c k e n i s d o n e a Serve with Lemon wedges and garnish with parsley.

julienned 1/2 red onion. finely diced 1/2 cup fat-free mayonnaise 1/3 cup white vinegar per serving: 38 Calories(kcal) traceTotalFat (4o/o caloriesfrom fat) 0 g Protein 9 g Carbohydrate 0 mg Cholesterol 171mg Sodium plus 2 teaspoonsfructose 2 tablespoons 2 tablespoonsplus 2 teaspoonsDijon mustard 1-l /2 teaspoons caraway seed T/4 teaspoonsalt pinch white pepper Yields 6 cups 1. Combinethe vegetabtes and apptes in a large bowt and mix we[[. I cup red cabbage. 2. finely chopped 2 red delicious apples. L E V E LI l/2 cup l/2 vegetable L E V E LI I 1 cup l vegetable L E V E LI I I 2 cups 2 vegetable .cotEstAW shredded 3 cupsgreen cabbage. 3. Combine the remaining ingredients in a sma[[ bowt and mix wetl to make dressing. Pourthe dressingover the slaw and toss until evenLycoates. shredded 7 cup jicama. Cover tightLy and chitLbefore serving.