The PortionPLanapproachwas designedto aLlowyou to mix and match the foods of

your choice.There are NO specific meaLplans or recipes for this approach.Just

select from the Portion PLanfoods 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 equaLto one serving.

Forexample,if you are in Phase1 and havedeterminedthat you are at nutrition

Level ll, you wouLdbe atLotteda specificnumberof servingsper 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 carbohydratesgroup
_2 servingsfrom the snacksgroup (2 items from the single
.l
snackgroup or item from the double snackgroup)PLUSa
P90X PeakPerformanceProtein 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,
if the words Bar and Drink appearbesidea snackservingblock, you can have a P90X
Peak Performance Protein Bar and P90X PeakRecovery FormulaDrink aLongWITH your
attotted snackservings.

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ALt LEVELS
PHASE T

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

PORTION
PIAN FOODS

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make sure the portions fit within the

parametersof your determined nutrition Levet.

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FATS
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e a c hs e r v i n g= 1 t b s P = 1 2 0 c a L

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

PROTEINS
e a c h s e r v i n g = 10 0 c a L .

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

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{* B oHYDR AT ES
e a c hs e r v i n g= 2 0 0 c a l - .

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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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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_CereaI, whole g ra i n
1 cup-Couscous
12_Crackers
2 whoLe_En g Ii sh m uffi n s
i cup_Hummus
I cup_Lentils
1 cup_Oatmeal

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

, * YP R o D U c r s
e a c hs e r v i n g= 1 2 0 c a I

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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FRUITS

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eachserving = 50 caL.
1 cup= cooked vegetabtes
vegetab[e juice
or vegetabLesoup
2 cups = leafy greens

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Mango_1/2medium
Nectarine_1medium
Orange-1 targe
Papaya_1/2medium
Peach_l medium
Pear_l medium
Raspbe r ri es, b I ue be r ri es, b Ia c kbe r ri e s_1 cup
St raw be r r i es, sIi ced_2 cups
Tangerine_1 medium
Watermelon_1 cup

vEGETABLES

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l medium,Apple
1 cup_Apricots
1 medium_Eanana
1/4 medium,Cantaloupe
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

Asparagus
Beets
Bok choy
Broccoli
Brusselssprouts
Cabbage
Carrots
Cauliflower
Celery
Collardgreens
Cucumber
Eggplant
Kale

Lettuce
Marinara sauce
Mushrooms
Peas
Peppers
Spinach
Sprouts
Squash (summer or winter)
String beans
Tomatoes
V-8@juice, low-salt
Vegetable soup, etc

C O ND I M E N T S

each s e r v i n g= 2 t b s p = 5 0 c a L .

BBQand other low-fat saucesand marinades,fat-free dressings,mustard,honey,pure fruit jams

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SNACKS
s i n g l es e r v i n g= 10 0 c a t .
double serving =200 caL.

Single
1oz-Cheese,low-fat
I oz-Cotta g e c h eese, 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
1-1/2oz_Stringcheese
t oz_Turkeyjerky
8 o,._Yogurt,nonfat plain

Double
Cottage cheese, I o/o
_12o2
NUtS-1 oz (almonds,cashews,pecans,30 pistachios)

P90X Peak Recovery Form u Ia_12-16 oz

P90X Peak Performance Protein Bar 1
9oy nuts_4oz
String cheese_3oz
Turkey jerky_2. oz

POFITIOru PLAru

AtL LEVELS
PHASE

DAIRY
Buttermi[k, low-fat
C h e d d a rc h e e s e ,L o w - f a t
Cottage cheese, 1olo
Eggs
Feta cheese

M o z z a r e t t a ,p a r t s k i m
P a r m e s a nc h e e s e ,f a t - f r e e
SkimmiLk
S w i s sc h e e s e ,L o w - f a t
Yogurt, 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 .s k i n t e s s
C h i c k e nt h i g h s , s k i n L e s s

S t e a k ,t o p s i r t o i n
Tempeh, ground

Ham, extra Lean

T o f u ,f i r m , t o w - f a t ( s i l k e n )

P o r kt e n d e r L o i n

Turkey bacon

Protein powder

Turkey breast, ground

Soy/veggie burgers

Veggie dogs

S t e a k ,f l a n k o r s k i r t

SEAFOOD
A [ b a c o r et u n a , c a n n e d
HaLibut

S h r i m p ,r a w , m e d i u m - s i z e
Swordf ish

SatmonfiLtets

VEGETABLES
\4

Artichoke

Onion, brown

AruguIa

Onion, green

Asparagus
Avocado
B a s i Lf,r e s h

Onion, red
Oregano,fresh
Parsley, fresh

Broccoti

P e a s ,s n a p

Butternut squash

P e a s ,s n o w

Cabbage,Napa
Cabbage,red
Carrots
CeIery
CiLantro,fresh
Cucumber, hothouse
GarIic

P e p p e r ,g r e e n
P e p p e r ,r e d
Pepper,yeLLow
Potatoes
Scattions
Sha[[ots
Spinach

Ginger, fresh

Sweet potatoes

Green beans

Tomatoes,canned,low-sodium

Hearts of pa[m,canned

Tomatoes, cherry

Ji c a m a

Tomatoes, Roma

Lemongrass
Lettuce (iceberg,romaine, butter, red [eaf, etc.]

NNAFIHET LIST

Mushrooms

A r t i c h o k e h e a r t s ,c a n n e d

V-8@juice, low-satt
Zucchini

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FRUIT

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AppLes
Bananas

Mangoes

Cantatoupe

Oranges

Lemons
L e m o nj u i c e

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B u n ,w h o L ew h e a t
C r a c k e r s ,w h o l e w h e a t

E n g l i s hm u f f i n , w h o L eg r a i n

F L o u ra
, Lt-purpose

\Z

Brown sugar

Chicken broth, fat-free, low-sodium

C o o k i n gw i n e , w h i t e s h e r r y

Dijon mustard
Fructose

;
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Honey

I t a L i a ns a [ a dd r e s s i n g f, a t - f r e e
Mayonnaise,fat-free

Il

Miso, yettow

S o b an o o d L e s

Peanut butter, reduced-fat

R a n c hs a L a dd r e s s i n g ,l o w - f a t
S e s a m eo i t
S o y s a u c e ,L o w - s o d i u m
T a b a s c os a u c e
Tomato paste
V i n e g a r ,b a t s a m i c
V i n e g a r ,r i c e
V i n e g a r ,s h e r r y

Water chestnuts

chi[e

P e p p e r ,w h i t e

Cumin

Curry powder

Ditt

-l

Paprika
P e p p e r ,b l a c k

Cinnamon

Mustardseed

C e L e r ys e e d

C h i L ep o w d e r , p a s i L [ a

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Rjice,wiLd

Ol-ive oiL

carawayseed

R i c e ,b r o w n

V i n e g a r ,w h i t e

Arrowroot

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R i c e ,b a s m a t i

SEASONINGS

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Quinoa

W o r c e s t e r s h i r es a u c e

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Strawberries

MoLasses
rf

R a i s i n s ,g o L d e n

CONDI M ENTS

O r a n g ej u i c e

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B r e a d c r u m b ss, o u r d o u g h

Lime juice

BLueberries

Honeydew

Limes

Poultry seasoning
Sa[t
S e s a m es e e d s
S u g ar
Thyme

Mint

SNACKS
, i n e n u t s ,p i s t a c h i o s )
N u t s ( p e c a n sp
N u t s , d r y r o a s t e d ,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 ,p a r t s k i m
Turkey jerky

t
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NNAFII<ET LIST

L E V E LI
PHASE

-Recipeincluded

SNACK
Protein bar
Recovery drink

t-Mushroom OmetetJ
1 cup_ Fresh strawberries
8 oz_Cottagecheese, I o/o

Protein ShakelI

sLices-Turkey bacon
t - 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

ff

l_Soy Sausage
tvtuffinJ

1_Proteinbar
t_Recovery drink

'l_
,l

Protein bar
Recovery drink

1_Proteinbar
1 Recovery drink

8oz_Skim milk

t _ Spinach Scramble J
8oz Skim milk
1/2_ Grapefruit, med i u m

1_ProteinShakeJ

bLices_Turkey bacon

t _ C h e e s eS c r a m b l e I l

1 _Protein bar
I Recovery drink

1_Proteinbar
l_Recovery drink

1 Protein bar
1 Recovery drink

8oz Skim milk

1/ 4_ Cantaloupe, med iu m

NNEAL PLAru

SNACK
t-Chef Salad I

1-Shrimp Stir-iryl
1 tbsp_Sesame seeds
1 oz_Cashews

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

1 - 1 / 2 o_
z String

6 oz_Turkey
2tbsp_Gravya
1/2 cup_Green beans
1 cup-ButternutSquashSoupf
l tbsp_Protein powder

cheese

t_Chicken Satad I
2 cups_Salad greens
t cup- VegetableSoup I
1 tbsp_Protein powder

2 o z _ S o yn u t s

l_Steak & Arugula

Satad I
2tbsp_Balsamic
Vinaigrettef

1oz_Turkey
ierky

6oz_TurkeyBurgerl
1-1/2oz_Low-fatSwisscheese
1/2cup_CoteslawI
I cup-Gazpacho I
l tbsp_Protein powder

t_lsland Pork
Tenderloin Satad J

1_TunaSatad I
2 cups_Saladgreens
t cup_ChilledCucumber
Soup I

6oz_Chickenbreast
2 tbsp_ Ho n ey-C h i Ii Sa u ce J
1 cup_Quinoa
1/2cup_Snappeas

8 oz_ Cottage
cheese, 1o/o

o oz_Swordfish
2 tbsp_Mango-Ginger Sauce f
t cup_Wild rice
t _Artichoke, medium

t * Beef & Brocco!i Stir-fry I

l cup-MisoSoup I
I tbsP_Protein powder

1oz_Turkey
jerky

8oz_ Cottage
rheece

o oz_Halibut
2 tbsp-Pesto Sauce J
t cup_Wild rice
1/2cup_Zucchini

1o/n

6 oz_Lem on -Garl i c Chi cken f

I cup_Wild rice
1 cup_Pureeof
Asparagus Soup J
Protein powder

T E V E LI I
PHASE

-Recipeincluded

15 NRE;ff :,ii:i:r,l
rirrr,]

SNACK.
1-Mushroom Omelet|!
1 cup_ Fresh strawbe rries
12oz Cottage cheese, 1o/o

t Protein bar
t _Recovery drink

t-Chef Salad f

30 nuts Pistachios

8oz_Salmon
3 tbsp_Lemon-DillSauce ]
'l cup_Asparagus
l cup_Wild rice
2cups_Pureeof
Red Pepper Soupl
2tbsp_Protein powder

, -r ri- r,'i:;r.
1._i:rJ

1_ProteinShakel

1_Proteinbar
t _Recovery drink

1_ShrimpStir-fry1 tbsp_Sesameseeds
l oz Cashews

,,:
8 oz_Turkey
3tbsp_Gravyf
I cup oreen peantll
2cups Butternut SquashSoupll
2tbsp_Protein powder

3 oz_ String
cheese

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DA\33 stices_
Turkeybacon
1_ChickenScramblef
juice
6 oz_Fresh-squeezed

l_
I

Protein bar
Recoverydrink

t_Chicken SaladJ
3cups_Saladgreens
2cups_VegetableSoupl
2tbsp_Protein powder

4oz_Soynuts

8 oz_Halibut
3 tbsp_PestoSauce l
l cup- Wild rice
1 cup_Zucchini

2oz_Turkey
jerky

8oz_Chickenbreast
3 tbsp-Honey-Chili SaucelI
l cup_Quinoa
1 cup_Snap peas

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a

1_ Soy Sausage
Muffind
12oz_Skimmilk

Protein bar
Recoverydrink

1_Steak& Arugula
Satad I
3tbsp_Balsamic
Vinaigrettel

t_Spinach Scrambtel
12oz_Skimmilk
1 Grapefruit,medium

Protein bar
Recovery drink

8o,_Turkey Burger3 oz_Low-fat Swiss cheese

t cup_Coleslawa
2cups_Gazpachoa
2rbsp_Protein powder

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,

12 o._ Cottage
cheese, 1o/o

8 oz_Swordfish
3 tbsp_Mango-Ginger SauceI
I cup_Wild rice
1_Artichoke,medium

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t - P r o t e i nb a r
1_Recovery drink

t_lsland Pork I
Tenderloin Salad

l,Protein bar
t_Recovery drink

1_TunaSalad I
3 cups_Salad greens
2 cups_ ChiIled Cucu m ber
Soupl

2oz Turkey
jerky

1_ Beef & Broccoli Stir-fry f

2cups-Miso Soup I
2t6sP_Proteinpowder

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3 stices_Turkey bacon
'I

_ CheeseScrambte1I
1 2o z_Skim milk
1 / 4_Cantaloupe,medium

12oz Cottage
cheese, 1o/o

8 oz_Lemon -Garl ic Chicken l

I cup_Wild rice
2 cups_Puree of
AsparagusSoup I
2tbsp_Protein powder

I
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NNEAL PLAru

L E V E LI I I
PHASE

-Recipe included

', ,'SNAK ,

-;1$,$[fl[Qfi:,!d::r
rnv\I-

j-Mushrcom Omeletl
1 cup_Freshstrawberries
12oz_Cottagecheese, 1o/o

1-Protein ShakeI

1-Protein bar
t_Recovery drink

t -Chef Salad f

30 nuts_Pistachios
2 oz_ Turkey
jerky

1_ Protein bar
1_Recoverydrink

t-shrimp Stir-fryf
2 tbsp_Sesameseeds
'l oz_Cashews

3 oz-String
cheese
4oz_ Soy nuts

t-Chicken Saladl
4cups_Saladgreens
2cups_VegetableSoup J
3 tbsP_Protein powder

4oz_Soynuts
12o'_Cottage
cheese

1Ooz_Salmon
4 tbsp- Lemon-DilI 5auce f
1 cup_Asparagus
l cup_Wild rice
2cups-Pureeof
Red Pepper Soup I
3tbsp_Protein powder

10oz_Turkey
4tbsp-Gravy l
1 cup_Greenbeans
2cups-Butternut SquashSoupJ
3tbsp_Protein powder

i;, ::.:.-t

'AY\!
4 sIices_Turkey bacon

Scramble f
juice
8 o z _ Fresh-squeezed
1-Chicken

Protein bar
Recovery drink

10oz-Halibut
4tbsp_Pesfo Sauce'
1 cup_Wild rice
1 cup_Zucchini

t,:1:.

1_SoySausage
Muffinl
12ozSkimmilk

1 Protein bar
l_Recovery drink

1_Steak& Arugula
Salad f
4 tbsp- Balsamic
Vinaigrettel

t-Spinach Scramblel
12oz_Skimmilk
t_Grapefruit, medium

1_Proteinbar
1_Recovery drink

10oz_TurkeyBurger f
36.- Low-fat Swiss cheese
zcups-Coleslaw)
2cups_Gazpachol
3tbsP_Proteinpowder

1_Ptotein ShakeJ

1_ Protein bar
1_Recoverydrink

t_ lsland Pork
Tenderloin Salad I

4 slices_Turkeybacon
1-CheeseScramblef1
12oz-Skimmilk
1/2_ Cantaloupe,medium

1 _Protein bar
1 Recoverydrink

ffi

't_Tuna Satad
I
4cups_ Salad greens
2 cups_Chilled Cucumber
Soupl

3 oz_Stri ng
cheese
1 oz- Cashews

looz_Chickenbreast
4 tbsp_Ho n ey-Ch i Ii Sa u ce J
1 cup_Quinoa
1 cup_Snap peas

120,._cottage
cheese, 1o/o
2 oz_ Turkey
jerky

1o oz_Swordfish
4tbsp_ Mango-Ginger SauceI
1 cup_Wild rice
1_ Artichoke, medium

2 oz_Turkey
jerky
1 oz Almonds

1- Beef & Broccoli Stir-fryl

2cups- Miso Soup J
3tbsp_Protein powder

12 oz_Cottage
cheese, 1o/o
1 o,._Almonds

10 oz- Lemon-Garlic Chicken I

t cup- Wild rice
2 cups_Puree of

Asparagus
Soupl
Proteinpowder

NNEAL PLAru

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per servtng:

A L S A M I CV I N A I G R E T T E

aJ- l/2 cups balsamic vinegar

14 Calories (kcal)

2 tablespoons fresh lemon juice

1 g Total Fat

6 tablespoons Dijon mustard

(42o/ocalories from fat)

4 teaspoons shallots,chopped

0 g Protein

4 teaspoons fresh basil, chopped

2 g Carbohydrate

2 teaspoons olive oil

0 mg Cholesterol

black pepper to taste

71 mg Sodium

L{

Serves 16 (yields 2 cups)

I
Whisktogether aL[ingredientsin a sma[LbowL.Store covered in the refrigerator

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. L E V E LI

LEVEL II

2tablespoons=1 condiment

3 tablespoons = | -1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

t.

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C U M I NV I N A I G R E T T E

>{

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4

tablespoons fresh lime juice

t/2 taDrespoonorange Jutce
1/2 tablespoon Dijon mustard

1/2 teaspoon cumin powder

1/4 teaspoon salt

1/8 teaspoon black pepper

1 tablespoon olive oil

1
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Yields4 tablespoons"

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WhisktogetheruntiLemuLsified.

*Perservinginformationincludedwith lslandPorkTenderloin
Saladrecipe

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L E V E LI
2 tablespoons= | condiment

LEVEL II
3 tablespoons = 1-1/2 condiments

LEVEL III
4 tablespoons: 2 condiments

per servtng:

P E S T OS A U C E
\1crp

ptne nurs
61 Calories (kcal)

4 cups fresh basil, packed

4 g Total Fat

2 tablespoons garlic, chopped

(49o/ocalories from fat)

1 cup fat-free Parmesan cheese, grated

4 g Protein

| /3 cup white cooking wine

4 g Carbohydrate

1/3 cup lemon juice

5 mg Cholesterol

1/2 cup fat-free chicken broth, low sodium

1 10 mg Sodium

1/2 teasooon salt

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Serves 20 (yields 2-1/2 cups)

1. Heat skillet over medium-highheat and toast nuts, turning untiLgoLdenbrown.
2. ln food processor,puree basiL,toasted nuts, and garlic. Add Parmesancheese,wine, Lemonjuice, and
chickenbroth and peocessuntiLblended.Add saLtto taste and btend.Serveon pasta,chicken,or seafood.

J
L E V E LI I

L E V E LI

LEVEL III

3 tablespoons = l-1/2 condiments

2 tablespoons = 1 condiment

-V,

4 tablesooons = 2 condiments

M A N G O - G I N G ESRA U C E

per servtng:

tablespoonolive oil
46 Calories (kcal)

1 cup red onion, finely chopped

1 g Total Fat

1 cup mango, peeled and cubed

(19o/ocalories from fat)

| /2 cup tomato, chopped

I g Protein

1-1/2 tablespoons fresh ginger, minced

9 g Carbohydrate

1/4 cup fresh lime juice

0 mg Cholesterol
j mg Sodium

1/B cup orange juice

1/8 cup dry sherry
1-l /2 tablespoons brown sugar
1-l /2 tablespoons white vinegar

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Stir togerheraLLingredientsin a nonreactivebowl. Store covered in the refrigeratoruntiLready to serve

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L E V E LI
2 tablespoons: 1 condiment

LEVEL II
j tablespoons = 1-1/2 condiments

LEVEL III
4 tablespoons= 2 condiments

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per servtng:

GRAVY

lli_3 cupshallots,chopped
1/j cup all-purposeflour

34 Calories (kcal)
trace Total Fat

3 cups fat-free ch,cken broth, low sodium

(1o/ocalories from fat)

1/4 teaspoon salt

4 g Protein

I teaspoon poultrY seasoning

4 g Carbohydrate
0 mg Cholesterol
229 mg Sodium

S e r v e s 10
1 . 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 - f a t C o o k i n g T e c h n i q u e s ) .G r a d u a L L yw h i s k i n t h e f L o u r ,
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 .
2 . G r a d u a L l - ay d d t h e r e m a i n i n g b r o t h , 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 . 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 .

LEVEL II

L E V E LI

3 tablespoons: 1-1/2condiments

2 tablespoons= 1 condiment

LEVEL III
4 tablespoons = 2 condiments

Per serving:

, , H O N E Y . C H I LSI A U C E
I
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cuRshallots,chopped fine

56 Calories (kcal)

2/3 cup honey, slightly warmed

1 g Total Fat

1/4 cup sherrY vinegar

(l3o/ocalories from fat)

, r c a s p o o np a s i l l ac h i l eP o w d e r

l g Protein

1/4 teasPoon ground cumin

/ -1/2 cups fat-free chickenbroth, low sodium

,
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1j g Carbohydrate
0 mg Cholesterol

talt and PePPer to taste

48 mg Sodium

1 teaspoon cilantro, choPPed

3 tablespoons chopped pecans, toasted

S e r v e s 16
'I
. Coat a saute pan with cooking spray and place on medium-high heat. Add chopped shaLlots and saut6 untiL tender
2. Add the honey and vinegar to the pan. Ouickly stir in the chiLe powder, cumin, and broth. Bring to a boil and
reduceby half.
3 . 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 . 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. Stir in ciLantro. Garnish dish with toasted pecans.

L E V E LI
2 tablespoons= 1 condiment

LEVEL II
3 tablespoons = 1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

per serving:

L E M O N - D I L LS A U C E
ounces shallots

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58 Calories (kcal)

2 cups white wine

trace Total Fat

2 tabl espoon s a rrow root

owsodium
" ":,':::: ;. !,iil|!!:,'! ;,t

(0%ocalories from fat)

3 g Protein
5 g Carbohydrate

I teaspoon lemon grass,minced

0 mg Cholesterol

1 tablespoon fresh dill, chopped

| 07 mg Sodium
Serves I0

2.Disso[vethe arrowroot inl/2 cup of the chickenbroth. Set aside.

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3.Add remainingwine to shaLlotsand reduce by haLf.Add remainingchickenbroth and reduce by haLfagain.

4. Add the arrowroot mixture. Transferthe mixture to a food processoror blender and puree untiI smooth.

5.Returnthe sauceto the pan. Add Lemonjuice and [emon grassand simmer over Low heat for about
30 minutes,until thick. Strainout the Lemongrassand stir in the diLL.

L E V E LI I
j tablespoons= 1-l /2 condiments

2 tablespoons=1 condiment

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,ote

per serving:

h otho use cucu m be r

60 Calories (kcal)

1/2 cup red onion, chopped

j tablespoons fresh dill weed, chopped

trace Total Fat

(5o/ocalories from fat)

1 tablespoon fresh mint, chopped

5 g Protein

1-1/4 cups nonfat plain yogurt

1/,
t/1

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LCA>PVVtr

1. Coat a Largesaut6 pan with cookingspray and saut6 shaLlotsuntiLsoft (not brown),moisteningwith wine
if necessary.

L E V E LI

2
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l0 g Carbohydrate

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>AtL

1 mg Cholesterol

| /B teaspoon black pepper

1 9 1m g S o d i u m

1/16 teaspoon cayenne

1/4 tablespoon celery seed

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Yields 1 quart (serving size: 7 cup)

- -

CombineaL[ingredientsand puree with bLender.ChiLL.Garnishwith choppeddill or parsLey.

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L E V E LI
1 cup soup
1/2vegetable

LEVEL II
2 cupssoup
1 vegetable

LEVEL III
2 cupssoup
| -1/2 vegetable

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per serving:

P U R E EO F A S P A R A G U SS O U P

{t/<

cups onions, diced

38 Calories (kcal)

1/2 teaspoon garlic, chopped

I - I /2quarts fat free chicken broth, Iow sodium

trace Total Fat

(9o/ocalories from fat)

1-1/2pounds asparagus,diced
1/2 potato, diced

2 g Protein

1 dash salt

5 g Carbohydrate
0 mg Cholesterol

1/2 teaspoon yellow mustard seed

1780 mg Sodium

1 d a s h 1 7 - s p i c em i x
1 2 teaspoon dry mustard

ServesB
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 nb r o t h .

2
3

A d d a s p a r a g u sp, o t a t o , a n d r e m a i n i n g s t o c k . B r i n g t o a b o i l . 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 .
Remove soup from heat and puree with a food processor or immersion btender.Return to the pan and season
w i t h t h e s p i c e s .S e r v e .
l f d e s i r e d ,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 .

L E V E LI

LEVEL II

1 cup soup, 1 tablespoon protein powder

| /2 protein, 1 vegetable

LEVEL III

2 cups soup,2 tablespoons protein powder

1 protein, 1 vegetable

2 cups soup,3 tablespoons protein powder

I protein, 1 vegetable

per servtng:

BUTTERNUT
S Q U A S HS O U P
1L tablespoonshallot, minced
1 clove garlic,pressed or minced

70 Calories (kcal)
trace Total Fat

3 cups butternut squash,peeled and seeded

(1o/ocalories from fat)

1/2 cup fat free chicken broth, low sodium

3 g Protein
18 g Carbohydrate
0 mg Cholesterol

J E T V E SJ

89 mg Sodium
1 . 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 , 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 .
2 . 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 , a b o u t 2 0 m i n u t e s . T r a n s f e r t o a
blender or food processor and puree.
3. Returnthe soup to the pan and place over medium heat untiL heated through. Serve.
4 . l f d e s i r e d ,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 .

L E V E LI
1 cup soup, l tablespoon protein powder
1/2protein, 1 vegetable

LEVEL II
2 cups soup,2 tablespoons protein powder
1 protein, 1 vegetable

LEVEL III
proteinpowder
2 cupssoup,3tablespoons
I protein, 1 vegetable

-\_4

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per serving:

GAZPACHO
ounces canned tomatoes, Iow sodium
j cups low-sodium tomato iuice

20 Calories (kcal)
trace Total Fat

2-1/2 cups hothouse cucumbers, peeled and diced

(4o/ocalories from fat)

1/2 cuP carrots, Peeled and diced

3/4 cup each green and red bell pepper, seeded and diced

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1 g Protein
5 g Carbohydrate

1/2 red onion, diced

0 mg Cholesterol

2 shallots

5 mg Sodium

2 garlic cloves
1/3 cuP red wine vinegar
1/3 cuP fresh lemon juice
1 teaspoon paprika

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1/4 cup each fresh oregano, basil, and ltalian parsley, chopped
| /4 teaspoon white PePPer
1/4 teaspoon Tabasco sauce or to taste

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Serves 10 (yields 10 cups)

and garLicin a food Processoror blender and
1. place the tomatoes, tomato juice, cucumbers,carrots,green and red peppers,onion,shaLLots,
processuntiLsmooth.

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2 . A d d t h e v i n e g a r , L e m o n j u i cp ea ,p r i k a , o r e g a n o , b a s i [ , p a r s l e y , 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 . 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
bl"end.Chi[Lfor severaLhoursbefore serving.

Note: Additionalprotein powder is not recommendedfor this recipe.lf desired,we suggestthat you take protein powder separately
with your meaL.

LEVEL II

L E V E LI

2 cupssoup
1 vegetable

1 cup soup
1/2 vegetable

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LEVEL III
2 cupssoup
1 vegetable

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per servtng:

MlsosouP
teaspoondark sesameoil

107 Calories (kcal)

1/3 cup shallots, finelY choPPed

3 I Total Fat
(23o/ocalories from fat)

3 tablespoons miso
7 quart vegetable stock

4 g Protein

1/4 cup firm silken tofu, diced

16 g Carbohydrate

3 tablespoons scallions,sliced for garnish

1 mg Cholesterol

Serves8

1052 mg Sodium

2. Add the miso paste and mix wetl. Add the vegetable stock and bringto a simmer.Reduceheat to tow and
s i m m e rf o r 1 5 m i n u t e s .

2 cupssoup,2 tablespoonsprotein powder

1protein, 1/2 carbohydrate

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=-

4. lf desired,add protein powder just before serving.

LEVEL II

3. To serve,LedLeinto bowLsand garnisheach servingwith tofu and scaLlions.

I cup soup, l tablespoon protein powder

1/2 protein,0 carbohYdrate

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and cook untiLtransLucent.

1. Heat the sesameoiL in a saucepanover medium heat. Add the shaLLots

L E V E LI

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LEVEL III
2 cups soup, j tablesqoons Protein
1 protein, 1/2 carbohydrate

**-

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per serving:

V E G E T A B LSEO U P

=
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1

cupsfat-freechickenbroth, low sodium

4 rcd ootatoes,
cut into | -inch cubes

49 Calories (kcal)
trace Total Fat

4 cups onions, quartered

-=

(2o/ocalories from fat)

1 cup carrots, sliced 1 inch thick

7 g Protein

3 cups celery, sliced 1 inch thick

-{

10 g Carbohydrate

2 cups zucchini, sliced 1 inch thick

0 mg Cholesterol

8 ounces tomato sauce,canned

377 mg Sodium

2 cloves garlic, minced

L.I

l/4 bunch fresh parsley, chopped

1/4 bunch cilantro, chopped

dash black pepper

Serves1B

1. In a Largestockpot,combinethe chickenbroth, potatoes, onions,carrots,and celery. Bringto a boiL,reduce heat

to medium-high,
and simmer untiLthe potatoes are tender, about 30 minutes.

r--

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2. Addthe zucchini,tomato sauce,gartic,parstey,and ciLantro.Reduceheat to medium-Lowand cook for 10 to 15

minutesmore,or until the zucchiniis just tender. Seasonto taste with black pepper and serve.

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- 3. lf desired,add protein powder just before serving.

L E V E LI I

L E V E LI

LEVEL III

2 cupssoup,2 tablespoonsprotein powder

1protein,2 vegetable

I cup soup, 1 tablespoon protein powdel

1/2 protein, 1 vegetable

2 cups soup,3 tablespoons protein powder

1 protein,2 vegetable

1
1
per servtng:

PUREE
O F R E DP E P P E RS O U P

=
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1
------:
--{

cups white wine

57 Calories (kcal)

1 onion, finely chopped

trace Total Fat

5 roasted red peppers

(5o/ocalories from fat)

2 cups celery, chopped

3 g Protein

1 tablespoon garlic, minced

-.4

6 g Carbohydrate

2 plum tomatoes, chopped

0 mg Cholesterol

1/4 cup tomato paste

145 mg Sodium

2 cups fat-free chicken broth, low sodium

-4

2 tablespoons dried thyme

1/4 teaspoon each ground white pepper and ground cumin

b.{

dash salt
-=
-,4

Serves 12 (vields 12 cups)

-1

1. Heatwine in a Large,heavy soup pot over mediumheat. Add onion,red peppers,and celery. Cook and stir for 3 minutes.Stir
in garLic.
Cook for 2 more minutes,addingmore wine if necessary.

2. Addtomatoes,tomato paste,and broth; cover and bringto a boit. Reduceheat and simmerfor 25 minutes.

and heat through.

3. Pureesoupin a food processoror blender. Returnto the pan, add seasonings,

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4. lf desired,add protein powder just before serving.

L E V E LI
1 cup soup, 1 tablespoon protein powder
1/2 protein, 1 vegetable

L E V E LI I
2 cupssoup,2 tablespoonsprotein powder
1protein,2 vegetable

LEVEL III
2 cupssoup,3 tablespoonsprotein powder
1protein,2 vegetable

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P R O T E I NS H A K E - L E V E IL
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per servtng:

skim mitk
3 tablespoons protein powder, such as Beachbodya Whey Protein Powder

233 Calories (kcal)

1/2 cup berries

2 g Total Fat

l/2 banana

(Bo/ocalories from fat)

20 g Protein

1/2 cuo ice

36 g Carbohydrate
4 mg Cholesterol
130 mg Sodium
Serves 1
Combineall the ingredientsin a bLender.Btenduntil smooth.

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L E V E LI
I protein, 1 dairy, 1 fruit

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P R O T E I NS H A K E - L E V E LI I
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per servtn9:
253 Calories (kca,1

skim mitk
4 tablespoons protein powder, such as Beachbodyo Whey protein Powder

2 g Total Fat
(90/ocalories from fat)23 g

1 cup berries

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Protein

1/2 banana

37 g Carbohydrate

1/2 cup ice

4 mg Cholesterol
130 mg Sodium

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Serves 1
CombineaLLthe ingredientsin a bLender.Blend until smooth.

g l

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LEVEL II
1-l /2 protein, 1 dairy,2 fruit

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per servtng:

Ill
P R O T E TS
NH A K E - L E V E L

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skimmitk
328 Calories (kcal)

5 tablespoons protein powder, such as Beachbodyo Whey Protein Powder

3 g Total Fat

1 cup berries

(9o/ocalories from fat)

1 whole banana

27 g Protein

1 cup ice

"1

52 g Carbohydrate
4 mg Cholesterol

-11

1 3 1m g S o d i u m
Servesl

4
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CombineaL[the ingredientsin a blender.BLenduntit smooth

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2 protein, 1 dairy,2 fruit

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per servtng:

MUFFIN
soY SAUSAGE

to 4 soy sausagepatties (approximately 80 calories each)

395 Calories (kcal)

1 to 2 English muffins

7 g Total Fat

1-1/2 to 4 ounces fat-free mozzarella cheese

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(2o/ocalories from fat)

34 g Protein

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46 g Carbohydrate
28 mg Cholesterol

SerVeS I

1490 mg Sodium
4
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l. Cook soy sausageaccording to package instructions.

2. Topthe Englishmuffin with the cheeseand cook in a toaster oven or underthe broiler for 2 to 3
miuntesor until cheeseme[ts.
3 . 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 .

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L E V E LI
2 soy patties, I English muffin, 1-t /2 oz cheese
1 protein,l/2carbohydrate,l dairy

L E V E LI I
3 soy patties, I English muffin, 3 oz cheese
2protein,l /2carbohydrate,2dairy

LEVEL III
4 soy patties,2 English muffins,4 oz cheese
j protein, 1 carbohydrate,2 dairy

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C H E E S ES C R A M B L E- L E V E LI I

per serving:

a rhol" eqq whites

388 Calories(kcal)

3 tablespoonsskim milk

7 g Total Fat

3 ounces mozzarella cheese,part skim, grated

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(35o/ocalories from fat)

salt and pepper to taste

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53 g Protein
I g Carbohydrate
47 mg Cholesterol
653 mg Sodium

Serves1

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i l n a b o w t , 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 .
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, add the egg mixture and cook sLightly-thenadd the cheese
and cook to desired firmness.

L E V E L .I I
1-1/2protein,2 dairy

CHEESE
S C R A M B L E- L E V E L I I I
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per servtng:

whole egg whites

506 Calories (kcal)

4 tablespoonsskim milk

9 g Total Fat

4 ounces mozzarella cheese,part skim

(35o/ocalories from fat)

s a l ta n d p e p p e r to taste

68 g Protein
| 0 g Carbohydrate
62 mg Cholesterol
845 mg Sodium

Serves 1
1 In a bowL, beat the egg whites with the skim miLk.
2 In a medium pan coated with vegetable spray, add the egg mixture and cook sLightLy-then add the cheese
and cook to desired firmness.

LEVEL III
2 protein,2 dairy

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per serving:

cup Roma tomato, diced

239 Calories (kcal)

1 cup spinach leaves,cleaned and dried

9 g Total Fat

6 egg whites
7-l /2 ounces feta cheese,crumbled

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(35o/ocalories from fat)

29 g Protein

1 tablespoon fresh basil, chopped

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9 g Carbohydrate
38 mg Cholesterol

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835 mg Sodium
Serves 1
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In a smalLnonstickpan coated with vegetabLespray,saut6 tomatoes and spinachuntil slightLytender

Removeandset aside.

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2. Whiskthe eg8whites together in a bowLand add to the pan. Cook,stirring,over Low heat untiLalmost set
Add the vegetabtemixtuer, cheese,and basil.Cook to desiredfirmness.

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=

L E V E LI
lrt

I protein, 1 dairy, I vegetable

5
1
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S P I N A C HS C R A M B L E - L E V E LI I

per servtng:

\\z2 cuRRomatomato,diced
384 Calories (kcal)

1 cup spinachleaves,cleanedand dried

lBgTotalFat

B eoa whites

(430/ocalories from fat)

3 ounces feta cheese,crumbled

42 g Protein

1 tablespoon fresh basil, chopped

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12 g Carbohydrate
76 mg Cholesterol

1
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l419 mg Sodium
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 , 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 .
Remove and set aside.

,'1

Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over Low heat until almost set.

A d d t h e v e g e r a b L em i x t u r e , c h e e s e , a n d b a s i l . C o o k t o d e s i r e d f i r m n e s s .

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LEVEL II
1-1/2 protein, 2 dairy, 1 vegetable

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per serving:

S P I N A C H S C R A M B L E - L E V E LI I I
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Romatomato,diced
518 Calories(kcal)

2 cups spinach leaves, cleaned and dried

25 g Total Fat

10 egg whites

(43o/ocalories from fat)

4 ounces feta cheese,crumbled

55 g Protein

2 tablespoons fresh basil, chopped

19 g Carbohydrate
1 0 1m g C h o l e s t e r o l
1877 mg Sodium
Serves 1

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1. In a sma[Lnonstickpan coated with vegetable spray,saut6 tomatoes and spinachuntil sLightLytender.

Removeand set aside.

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2. Whiskthe egg whites together in a bowl and add to the pan. Cook,stirring,over Low heat untiLalmost set
Add the vegetablemixture, cheese,and basit.Cook to desiredfirmness.

LEVEL III
2 protein,2 dairy,2 vegetable

M U S H R O O MO M E L E T - L E V EIL

per servtng:

\ 6 eqq whites
<Alf Anrt nPnnPf

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tO fasfe

3/4 cup mushrooms, sliced

2 tablespoons green onion, chopped

| 9l Calories (kcal)
j g Total Fat
(15o/ocalories from fat)
32 g Protein

1/2 Roma tomato, chopped

1 | /2 ounces low-fat cheddar cheese,shredded

7 g Carbohydrate
Q

mn

fhnlactarnl

596 mg Sodium

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Serves 1

1. In a smaLlbowL,LightLybeat the egg whites with a fork and seasonto taste with aslt and pepper.

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nonsticksaut6 pan with cookingspray and pLaceover mediumheat. Add the vegetablesand
2. Coat a smaLL
cook untiLtender.

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the cheeseover top, fotd omeLetin haLf,and cook

3. Add eggmixture and cook until set on the bottom. SprinkLe
a bit LongeruntiLcheeseis meLtedand eggsare set.

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L E V E LI
1 protein, 1 dairy, 1 vegetable

-...2

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MM E L E T - L E V E
! M U S H R O OO
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per servtn9:

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298 Calories (kcal)

salt and pepper to taste

6 g Total Fat

3/4 cup mushrooms, sliced

(19o/ocalories from fat)

2 tablespoons green onion, chopped

50 g Protein

1/2 Roma tomato, chopped

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B g Carbohydrate

3 ounces low-fat cheddar cheese,shredded

1Bmg Cholesterol

966 mg Sodium

l
serves

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1. In a small bowL,Lightlybeat the egg whites with a fork and seasonto taste with saLtand pepper.

1
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2. Coat a small nonsticksaut6 pan with cookingspray and pLaceover mediumheat. Add the vegetablesand
cookuntil tender.
3. Addeggmixture and cook untiLset on the bottom. Sprinklethe cheeseover top, foLdome[et in ha[f, and cook
a bit longeruntil cheeseis melted and eggsare set.

=
=

LEVEL II
=

1-1/2 protein,2 dairy, 1 vegetable

{
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MUSHROOM
O M E L E T- L E V E Ll l l

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pet servtng:

whites
395 Calories (kcal)

salt and pepper to taste

B g Total Fat

1 cup mushrooms, sliced

4

2 tablespoons green onion, chopped

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1/2 Roma tomato, choPPed

(19o/ocalories from fat)

64 g Protein
13 g Carbohydrate

4 ounces low-fat cheddar cheese,shredded

24 mg Cholesterol

1256 mg Sodium

a
*

S e r v e s1

=
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a

1. In a small bowL,LightLybeat the egg whites with a fork and seasonto taste with satt and pepper.

*
1

2. Coat a sma[Lnonsticksaut6 pan with cookingspray and place over medium heat. Add the vegetabLesand
cookuntiLtender.

the cheeseover top, foLdomelet in hatf, and cook

3. Addeggmixture and cook untit set on the bottom. SprinkLe

=
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LEVEL lll
2 Protein,2 dairY,1 vegetable

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C H E FS A L A D - L E V E LI

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per serving:

ounces fat-free turkey breast, chopped

3 ounces ham slice, extra lean, low sodium, chopped
l -l /2 ounces fat_free mozzarella cheese,chopped
| /2 Roma tomato, chopped
2 cups romaine lettuce, chopped

I g Total Fat
(2 | o/ocalories from fat)

50 g protein

1/4 cup hearts of palm, chopped

74 g Carbohydrate

I ounce avocado, diced

86 mg Cholesterol

2 tablespoons low-fat Ranch dressinq

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323 Calories (kcal)

5l5 mg Sodium

Serves 1
Tossingredientstogether in a bowt and drizzte with
dressing.

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L E V E LI

2 protein, I dairy, 1 vegetable, I condiment

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C H E FS A L A D - L E V E L I I
fat.free turkey breast, chopped
\jlouncei
4 ounces ham slice,extra lean, low sodium, chopped
3 ounces fat_free mozzarella cheese,chopped
I /2 Roma tomato, chopped
2 cups romaine lettuce, choppeo
7/4 cup hearts of palm, chopped
I ounce avocado, diced

per servtng:

452 Calories (kcal)

9 g Total Fat
(l8o/ocalories from fat)
74 g protein
18 g Carbohydrate
l l9 mg Cholesterol

3 tablespoons low-fat Ranch dressinq

720 mg Sodium

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-,Tossingredientstogerher in a bowLand drizzLewith

dressing.

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2-l /2 protein,2 dairy, I vegetable, 1 condiment

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H E F S A L A D - L E V E LI I I

per servtng:

ounces fat-free turkey breast, chopped

611 Calories(kcal)

5 ounces ham slice, extra lean, low sodium, chopped

l4gTotalFat

4 ounces fat free mozzarella cheese, chopped

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(20o/ocalories from fat)

1 Roma tomato, chopped

96 g Protein

2-l /2 cups romaine lettuce, chopped

26 g Carbohydrate

1/4 cup hearts of palm, chopped

150 mg Cholesterol 5352

2 ounces avocado, diced

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913mg Sodium

4 tablespoons low-fat Ranch dressing

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Serves 1
Tossingredientstogether in a bowLand drizzLewith dressing.

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3 protein,2 dairy, 1 vegetable,2 condiments

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S T E A K& A R U G U L AS A L A D- L E V E LI
\founces top sirloin
z cupsaruguta
1/2 pint cherry tomatoes, halved

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1/2 cup canned artichoke hearts, drained

2 tablespoons balsamic vinaigrette (see recipe)

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llgTotalFat
(42o/ocalories from fat)
38 g Protein

87 mg Cholesterol
293 mg Sodium

1. GriLL
or broil steak untiLdone,approximately7 to 10 minutes on eachside CooLand cut into I -inch stices.

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398 Calories (kcal)

20 g Carbohydrate

2. Tosstogether the arugula,tomatoes, and artichokehearts and arrangeon p[ates. Top with the steak and
vinaigrette.
drizz[ewith baLsamic

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per servtng:

L E V E LI
6 ouncessteak,2 tablespoons dressing
2 protein, 1 vegetable

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S T E A K& A R U G U L AS A T A D- L E V E LI I
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per serving:

ounces top sirloin

3 cups arugula

531 Calories (kcal)

7/2 pint cherry tomatoes, halved

l4gTotalFat
(42o/ocalories from fat)

3/4 cup canned artichoke hearts, drained

3 tablespoons balsamic vinaigrette (see recipe)

5l g Protein
26 g Carbohydrate

Serves 4

1 16 mg Cholesterol

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1. GriLLor broil steak untiLdone,approximately7 to 10 minuteson eachside Coo[ and cut into 1-inchslices.

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drizzLewith balsamicvinaigrette.

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414 mg Sodium

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L E V E LI I
8 ounces steak,3 tablespoons dressing
2-1/2 protein, 1-l /2 vegetable

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per servtng:

ounces top sirloin

4 cups arugula

695 Calories (kcal)

1 pint cherry tomatoes, halved

lTgTotalFat

I cup canned artichoke hearts, drained

(41o/ocalories from fat)

4 tablespoons balsamic vinaigrette (see recipe)

66 g Protein
40 g Carbohydrate

Serves4

144 mg Cholesterol
547 mg Sodium

1. GriLLor broil steak untiLdone,approximately7 to 10 minutes on eachside CooLand cut into 1-inchstices
2. Tossto8ether the arugula,tomatoes, and artichokehearts and arrangeon plates. Top with the steak and
drizzle with baLsamic
vinaigrette.

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| 0 ouncessteak,4 tablespoonsdressing
3 protein,2 vegetable

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T U N A S A L A D - L E V E LI

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per serving:

tuna, canned

\iounces

248 Calories (kcal)

3/4 ounce low-fat mavonnaise

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5 g Total Fat

l-2 teaspoon lemon zest

(l7o/ocalories from fat)

squeezeof lemon

44 g Protein

1 tablespoon shredded carrots

5 g Carbohydrate

1 tablespoon chooped celery

1 tablespoon chopped green onion

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I teaspoon celery seeds

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51 mg Cholesterol
348 mg Sodium

Draincannedtuna and place in a smaLLbowL.Add mayonnaiseand mix thoroughty.Then add Lemonzest, Lemon
luice,carrots,ceLery,green onions,and celery seeds.BLendtogether.

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per servtng:

\founces tuna, canned

1 ounce low-fat mayonnaise

337 Calories (kcal)

7 g Total Fat

3/4 teaspoon lemon zest

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(17o/ocalories from fat)

squeezeof lemon

59 g Protein

2 tablespoon shredded carrots

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8 g Carbohydrate

2 tablespoon chopped celery

2 tablespoon chopped green onion
| -l /2 teaspoons celery seeds

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Serves 1
Draincannedtuna and pLacein a smaL[ bowl. Add mayonnaiseand mix thoroughty.Then add Lemonzest,
Lemonjuice,carrots,ceLery,green onions,and celery seeds.BLendtogether.

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2-1/2 protein, l fat

68 mg Cholesterol
447 mg Sodium

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T U N A S A L A D- L E V E LI I I
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per servinq:
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t , o u n c e tsu n a ,c a n n e d

1-l/4 ounces low-fat mayonnaise

459 Calories (kcal) t

I tablespoon lemon zest

tug rotatrat

(20o/ocalories from fat) J

squeeze of lemon

3 tablespoons shredded carrots

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3 tablespoons chopped celery

j tablespoons chopped green onion

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15 g Carbohydrate
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2 teaspoons celery seeds

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zest, Lemon
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L E V E LI I I

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3 protein, 1 fat

C H I C K E NS A L A D. L E V E LI
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per servtng:

ounces skinlesschicken breast halves

2 tablespoons !ow-fat mayonnaise
3/4 tablespoon Dijon mustard
2 tablespoons green onions, diced

2l7 Calories (kcal)

6 g Total Fat
(260/ocalories from fat)

l/8 teaspoon black pepper

32 g Protein

1/B teaspoon fresh dill

7 g Carbohydrate

| /4 cup celery, diced

79 mg Cholesterol
257 mg Sodium

Serves 4
Poachchicken; cooL and dice. GentLy combine the chicken with the remaining ingredients
a n d c h i L Lu n t i L
ready to serve.

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L E V E LI
6 ounces
2 protein

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per servtng:

chickenbreasthalves
fuounces skinless
2-l/2 ounceslow-fatmayonnaise
ia

345 Calories (kcal)

l2gTotalFat

1 tablespoon Dijon mustard

(32o/ocalories from fat)

2-1/2 tablespoons green onions, diced

43 g Protein

1/4 teaspoon black pepper

74 g Carbohydrate

1/4 teaspoon fresh dill

105 mg Cholesterol

l/2 cup celery, diced

361 mg Sodium

Serves 3

P o a c hc h i c k e n ;c o o l a n d d i c e . 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

!o serve.

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B ounces
2-1/2 protein
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per serving:

ouncesskinless
chickenbreasthalves
517 Calories(kcal)

3 ounceslow-fatmayonnaise

l6gTotalFat

1-1/2tablespoonsDijon mustard

(26% calories from fat)

3 cup green onions, diced

| /2 teaspoon black pepper

59 g Protein

1/2 teaspoon fresh dill

38 g Carbohydrate
1j2 mg Cholesterol

3/4 cup celery, diced

544 mg Sodium

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Serves2

P o a c hc h i c k e n ;c o o l a n d d i c e . 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 yt o s e r v e .

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10 ounces
3 protein

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I S L A N DP O R KT E N D E R L O I N

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ounces pork tenderloin, lean

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1/2 teaspoon salt

1/4 teaspoon pepper
1/2 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon cinnamon

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2 teasooons olive oil

1/4 cup brown suger,packed
1/2 tablespoon fresh garlic, finely chopped
1/2 tablespoon Tabascosauce

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Serves4 (yields l5 ounces)

'1.
Preheatoven to 350 degrees.
2. Stir together saLt,pepper, cumin,chiLipowder, and cinnamon,then coat pork with the spice rub.
3. Heat 1 tablespoonoiL in a 12-inch skiL[etover moderateLyhigh heat and brown pork, turning,about

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4 minutes.
4. Stir together brown sugar,garLic,and Tabascoand pat onto top of tenderLoin.Placepork in a roastingpan
andcook in the oven for 20 minutes.

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I S L A N D P O R K T E N D E R L O I NS A L A D - L E V E L I
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per serving:

each orange,peeled and cut

556 Calories (kcal)

1 cup fresh spinach

1/2 each red bell pepper, cut lengthwise into thin strips
1/16 cup golden raisins
1 cup Napa cabbage
6 ounces lsland PorkTenderloin
2 tablespoons cumin vinaigrette (see recipe)

l3gTotalFat
(37o/ocalories 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

Serves 1
1. WhiLethe tenderLoinis roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick slicesand
set side.
2 . T o s ss p i n a c hc, a b b a g eb, e l l p e p p e r ,a n d r a i s i n si n a t a r g e b o w l .
3. Preparethe dressing.
4. MoundsaLadmixture on a LargepLate.Arrange pork and orangesLiceson top and drizzle with dressing.

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per serv,ng:

3/4 each oranqe,peeled and cut

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882 Calories (kcal)

l-l/2 cups fresh spinach

lTgTotalFat

3/4 each red bell pepper, cut lengthwise into thin strips

(35o/ocalories from fat)

1-8cup golden raisins

52 g Protein

1-1/2 cups Napa cabbage

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9j g Carbohydrate

8 ounces Island PorkTenderloin

147 mg Cholesterol

3 tablespoons cumin vinargrette (see recipe)

862 mg Sodium
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t. Wfritethe tenderLoinis roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick sLicesand
set side.
--:! 2. Tossspinach,cabbage,beLLpepper, and raisinsin a Largebowt.
-_ 3. Preparethe dressing.
Moundsatadmixture on a Largeplate. Arrange pork and orangesLiceson top and drizzLewith dressing.
*4.

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2-1/2 protein, 1 fruit, 1-l /2 vegetable

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| S L A N DP O R KT E N D E R L O I NS A L A D - L E V E L l l l

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per servtng:

1 each orange,peeled and cut

1029 Calories (kcal)

2 cups fresh spinach

l9gTotalFat

1 each red bell pepper, cut lengthwise into thin strips

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(31o/ocalories from fat)

I /4 cup golden raisins

69 g Protein

2 cups Napa cabbage

87 g Carbohydrate

10 ounces lsland Pork Tenderloin

| 47 mg Cholesterol

4 tablespoons cumin vinaigrette (see recipe)

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986 mg Sodium
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1. WhiLethe tenderLoinis roastingin the oven, peet and cut orangescrosswiseinto 1/4-inchthick slicesand
setstoe.
2. Tossspinach,cabbage,beLLpepper, and raisinsin a LargebowL.

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3. Preparethe dressing.
4. Moundsaladmixture on a [arge plate. Arrange pork and orangesticeson top and drizzLewith dressing.

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LEVEL III
j protein, 1 fruit,2 vegetable

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S H R I M PS T I R - F R Y- L E V E L I
orn.es shrimp, peeled

1/4 tablespoon low-sodium soy sauce

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1/2 teaspoon rice vinegar

| /4 cup fat-free chicken broth

33sCarbohydrate-J

1-4 teaspoon garlic, minced

1-4 teaspoon ginger, minced

259 mg Cholesterol

1 2 cup red onion, sliced in wedges

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552mssodium

1-2 cup broccoli florets

1 - 1 / 4 c u p s s n o w p e a s ,t r i m m e d

1 - 1 / 2 c u p s m u s h t o o m s ,h a l v e d

1/4 cup yellow bell pepper, cubed

1/4 cttp canned water chestnuts,drained
Serves 1

1 . W a s hs h r i m pa n d d r a i n w e L L

2 . H e a t t h e s o y s a u c e ,r i c e v i n e g a r , a n d 2 t a b l , 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 . 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 , n a i l a " n d " F -

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3 . 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 , 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 . 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.

L E V E LI

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4 cups
2 protein, 1 vegetable

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perservtng: 5

S H R I M PS T I R - F R Y- L E V E L I I
aglorn.

es shrimp, peeled
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1/2 tablespoon low-sodium soy sauce

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s s rotatFat

3/4 teaspoon rice vinegar

(9o/ocalories from fat)

1/2 cup fat-free chickenbroth

6t g Protein

1/2 teaspoon garlic, minced

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44 g Carbohydrate

1/2 teaspoon ginger, minced

3/4 cup red onion, sliced in wedges
3/4 cup broccoli florets
t -1/2 cups snow peas, trimmed

345 mg Cholesterol

e20ms Sodium

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1-3/4 cups mushrooms, halved

1/2 cup yellow bell PePPer,cubed
1/2 cup canned water chestnuts, drained
Serves 1
1 . R i n s es h r i m pa n d d r a i nw e L L .

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tenOerJ
untiL
of the chickenbroth in a saut6Panover mediumheat.Add the garlicandgingerand saut6
2. Heatthe soy sauce,rice vinegar,and2 tabLespoons
3 . 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 , 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 . 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.

LEVEL II
4-1/2cups
2-1/2 protein, | -1/2 vegetable

the vetetablesarehaLfwall

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per servtn9:

ouncesshrimp,peeled
571 Calories (kcal)

3/4 tabtespoonlow-sodiumsoy sauce

6 g Total Fat

1 teaspoon rice vinegar

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(9o/ocalories from fat)

3/4 cup fat-free chicken broth

7B g Protein

3/4 teaspoon garlic, minced

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59 g Carbohydrate

3/4 teaspoon ginger, minced

431 mg Cholesterol

1 cup red onion, sliced in wedges

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1290mg Sodium

I cup bbroccoli florets

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1-3/4 cups snow pwas, trimmed

2 cups mushrooms, halved
j/4 cup yellow bell pepper, cubed

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3/4 cup canned water chestnuts, drained

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t . R i n s es h r i m p a n d d r a i n w e L L .
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H e a t t h e s o y s a u c e ,r i c e v i n e g a r , 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 . 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 .
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 , 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 . A d d s h r i m p w h e n t h e v e g e t a b l e s a r e h a L f w a y
cooked and saut6 untiL the vegetab[es are tender and the shrimp is opaque.

LEVEL III

5 cups
3 protein,2vegetable

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- L E V E LI
TURKEY
BURGER

pounces groundturkeybreast
t-1/2tabiespoons
sourdough
breadcrumbs
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3 tablespoonslow-fat buttermilk

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2-1/4 teaspoons parsley,chopped

37 g Protein

I dash Wprcestershire sauce

black pepper to taste

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Serves 1
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. Preheatthe gritLor broiLer.
2. CombinealLingredientsand divide mixture into patties, size accordingto nutrition LeveL(seebelow)

3. Gril"L
until cookedthrough,7 to 10 minutes per side.
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l2gTotalFat
(35o/ocalories from fat)

I /4 teaspoon Dijon mustard

306 Calories (kcal)

2-1/4 teaspoonsgreen onions, minced

per servtng:

L E V E LI
6-ouncepatty
1protein

1 1 g Carbohydrate
101 mg Cholesterol
252 mg Sodium

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- L E V E LI I
T U R K E YB U R G E R
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per serving:
410 Calories(kcal)

2 tab Iespoo n s so u rdoug h breadcrum bs

l6gTotalFat

4 tablespoons low-fat buttermiIk

(35o/ocalories from fat)

3 teaspootls green onions, minced

49 g Protein

3 teaspoons parsley,chopped

14 g Carbohydrate

1/2 teaspoon Dijon mustard

135 mg Cholesterol

2 dashes Worcestershiresauce

351 mg Sodium

2 dashes black pepper to taste

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Serves 1

l. Preheatthe grill or broiLer.

2 . 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 , 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 ) .
3 . G r i L Lu n t i l c o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .

LEVEL II
g-ounce patty
2-l /2 protein

- L E V E LI I I
T U R K E YB U R G E R
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o r r n c e sg r o u n d t t r r k e yb r e a s t

per servtng:

ounces ground turkey breast

2 1/2 tablespoonssourdough breadcrumbs

512 Calories (kcal)

5 tablespoons low-fat buttermilk

20 g Total Fat
(35o/ocalories from fat)

3-3/4 teaspoons green onions, minced

3-3/4 teaspoons parsley, chopped

61 g Protein
18 g Carbohydrate

3/4 teaspoon Dijon mustard

169 mg Cholesterol

2 dashes Worcestershiresauce
2 dashes black pepper to taste

443 mg Sodium

Serves l
l . P r e h e a t t h e g r i t Lo r b r o i L e r .
2 . 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 , 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 ) .
3 . G r i L Lu n t i Lc o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .

LEVEL III
l9-ounce patty
3 protein

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- - B E E F& B R O C C O LSIT I R- F R Y- L E V E LI

per servtng:

-r-

\114 cup soy sauce

l 2 red onion, sliced
=

466 Calories(kcal)
1 1g T o t a l F a t

1 t a b l e s p o o nn t i n c e dg a r l i c
1-1/2pound top sirloin steak,sliced 1 inch thick

(21a/ocalories from fat)

46 g Protein

1 tablespoon sesame oil

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49 g Carbohydrate

2 tablespoons rice vinegar

1 tablespoon minced ginger

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4 cups broccoli florets

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fhnlactarnl

1 5 9 1m g S o d i u m

B ounces dried soba noodles

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Yields6 cups

4
1 . B r i n g2 q u a r t s w a t e r t o a b o i L .

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2 . M e a n w h i L he e, a t a s m a L aL m o u n to f s o y s a u c ei n a L a r g es a u t 6 p a n ,a d d t h e o n i o n sa n d g a r l i c ,a n d s a u t 6 u n t i Lo p a q u e .
3. naa beef andsaut6,turningoften with tongs,for 7 to 10 minutes,Stir together the oiL,vinegar,and gingerand add to the saut6 mixture
4 . B L a n c hb r o c c o l i i 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 , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . 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

-? _ _5 . 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

package directions. Drain, toss with the beef and broccoli, and serve.

_ L E V E LI
-l

t-t/2cups
2protein,l carbohydrate,Ivegetable

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t:
1
B E E F& B R O C C O LSI T I R - F R Y- L E V E LI I

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cup soy sauce

622 Calories (kcal)

I z reo onton, sltceo

l5gTotalFat

1 tablespoon minced garlic

_.-a

1-1/2 pound top sirloin steak,sliced 1 inch thick

65 g Carbohydrate

2 tablespoons rice vinegar

1 tablespoon minced ginger
4 cups broccoli florets

-{

(21o/ocalories from fat)

61 g Protein

1 t a b l e s p o o n s e s a m eo i l

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per serving:

132 mg Cholesterol
2122mg Sodium

B ounces dried soba noodles

Yields6 cups
1 .B r i n g2 q u a r t sw a t e r t o a b o i L .

-4

amount of soy saucein a Largesaut6 pan, add the onionsand garlic,and saut6 untiLopaque
2. Meanwhi[e,heat a smaLL

4
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3. Addbeef andsaut6,turningoften with tongs,for 7 to 10 minutes,Stir together the oiL,vinegar,and gingerand add to the saut6 mixture.
4 . B L a n c hb 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 , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . 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 .

- 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 . D r a i n , 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 , a n d s e r v e .
!.

=
LEVEL II
=
! -

2cuDs
3 protein,l carbohydrate,l vegetable

B E E F& B R O C C O LSI T I R - F R Y- L E V E LI I I
\2,

per servrng:
777 Calories (kcal)

1/2red onion,sliced

l9gTotalFat

1 tablespoonmincedgarlic

(21 o/ocalories f rom fat)

1-1/2 pound top sirloin steak,sliced 1 inch thick

76 g Protein

1 tablespoon sesame oil

Bl g Carbohydrate

2 tablespoons rice vinegar

165 mg Cholesterol

I tablespoon minced ginger

2652 mg Sodium

4 cups broccoli florets

8 ounces dried soba noodles
Yields 6 cups

1 . B r i n g2 q u a r t s w a t e r t o a b o i [ .
2 . 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 , a d d t h e o n i o n s a n d g a r [ i c , a n d s a u t 6 u n t i L o p a q u e .
3 . A d d b e e f a n d s a u t 6 , t u r n i n g o f t e n w i t h t o n g s , f o r 7 t o 10 m i n u t e s , S t i r t o g e t h e r t h e o i L , v i n e g a r , 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 .
4 . B L a n c hb r o c c o L i i 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 , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . 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 .
5. Prepare soba noodles according to packate directions. Drain, toss with the beef and broccoli, and serve.

LEVEL III
2-l/2 cups
3 protein, l carbohydrate, I vegetable

L E M O N - G A R L I CC H I C K E N- L E V E L I
\2,

per serving:

cup freshlemon juice

153 Calories (kcal)

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 es a u c e
4 garlic cloves,chopped
2 p o u n d s s k i n l e s sc h i c k e n t h i g h s
1/4 teaspoon salt
1/4 teaspoon black pepper
Iemon wedges

4 g Total Fat
(24o/ocalories from fat)
21 g Protein
8 g Carbohydrate
86 mg Cholesterol
219 mg Sodium

parsley sprigs
Yields 1Bounces
1 Combine first 4 ingredients in a nonreactive dish and add chicken.Cover and marinate in refrigerator 'l hour, turning occasionaLLy
2 Preheat oven to 425 deerees.
3 Removechickenfrom dish,reservingmarinade,and arrangein a shaLLowroasting pan coated with cookingspray. Pourreserved marinadeover
c h i c k e ns; p r i n k L w
e i t h s a L ta n d p e p p e r .
4 . 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
y i t h 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
Serve with Lemon wedges and garnish with parsley, if desired.

L E V E LI
6 ounces
2 orotein

_l^

cup soy sauce

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f,
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L.

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-LEMON-GARLIC CHICKEN - LEVEL II
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fu_acupfreshlemonjuice
2 tablespoons
molasses
a

per servtng:
192 Calories (kcal)
5 g Total Fat

2 teaspoo n s Worcesters l'ri re sauce

(24o/ocalories from fat)

4 garlic cloves,chopped

26 g Protein

2 p o u n d s s k i n l e s sc h i c k e n t h i g h s

10 g Carbohydrate

1/4 teaspoon salt

107 mg Cholesterol

1/4 teaspoon black pepper

274 mg Sodium

temon weages

r
t

parsley spngs
Yields32 ounces

t . C o m b i n ef i r s t 4

ingredientsin a nonreactive dish and add chicken.Cover and marinate in refrigerator t hour, turning occasionaLLy

2 .P r e h e a to v e n t o

425 degrees.

R e m o v e c h i c k e n f r o m d i s h , r e s e r v i n g m a r i n a d e , 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 . 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 ;s p r i n k L ew i t h s a L t a n d p e p p e r .

- 4 . 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 , 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 , 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, if desired.

LEVEL II
{

I ounces
2-1/2 protein

a
a

c)
L

- L E M O N = G A R L I CC H I C K E N- L E V E L l l l
{

per servtng:

\!_a cup fresh lemon iuice

z t a D t e s p o o t )m
sotasses
a
a

+ - L l ^ - ^ ^ ^ . ^ -

256 Calories (kcal)

^ ^ l

7 g Total Fat

2 teaspoons Worcestershiresauce

(24o/ocalories from fat)

4 garlic cloves,chopped

34 g Protein

2 p o u n d s s k i n l e s sc h i c k e n t h i g h s

| 3 g Carbohydrate

1/4 teaspoon salt

1l?

I /4 teaspoon black pepper

mn

f halactprnl

365 mg Sodium

lemon wedges
parsley sprigs

r|

Yields32 ounces

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 . 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 , 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.

R e m o v ec h i c k e n f r o m d i s h , r e s e r v i n g m a r i n a d e , 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 . 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 s; p r i n k l e w i t h s a L t a n d p e p p e r .

- 4 . 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 , 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 , 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, if desired.
a

LEVEL III
a
lI
a

10 ounces
3 prorein

per serving:

cotEstAW
3 cupsgreen cabbage,shredded

38 Calories(kcal)

I cup red cabbage, shredded

traceTotalFat
(4o/ocaloriesfrom fat)
0 g Protein

7 cup jicama, julienned

1/2 red onion, finely chopped
2 red delicious apples, finely diced

9 g Carbohydrate

1/2 cup fat-free mayonnaise

0 mg Cholesterol

1/3 cup white vinegar

171mg Sodium

2 tablespoonsplus 2 teaspoonsfructose
2 tablespoonsplus 2 teaspoonsDijon mustard
1-l /2 teaspoonscarawayseed
T/4 teaspoonsalt
pinch white pepper
Yields 6 cups
1. Combinethe vegetabtes and apptes in a large bowt and mix we[[.
2. Combine the remaining ingredients in a sma[[ bowt and mix wetl to make dressing.
3. Pourthe dressingover the slaw and toss until evenLycoates. Cover tightLy and chitLbefore serving.

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