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rr|

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||

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As you get into better shape, your workouts wiL[ intensify and your body witt start to crave more
carbs to increase its performance. You wiLt start to add starches and "good" comp[ex
carbohydrates back into your diet to facititate harder training in a very batancedapproach.
This phase wouLd be good for the Longterm if you were sedentary or

P H A S E2 : E N E R G YBOOSTER

But you don't, so we're going to have to adjust it

exercised occasionalLy.

again. Keep in mind though that this would be the default phase, meaning it's the most
wett-rounded diet for the averagejoe or jane.

lllr

PROTEINS

ll

DAIRY

FRUIT

VEGETABLES

PHASE
2

I
I

DAYS
29-56

FATS

CARBS

II

SNACKS

PROTEINS

DAIRY

FRUIT

VEGETABLES

FATS

CARBS

SNACKS

PROTEINS

DAIRY

FRUIT

CONDIMENTS

ltlrll
I
I
I lt
r II
I
TIIIIITI
rI
II
ITT
III

CONDIMENTS
I
I

VEGETABLES

FATS

CARBS

SNACKS

tI

BARDRNK
coNDrMENrs
III

LEVELIII

-f
ALL LEVELS '
P H ^ S E1

During Phase2 use the following list to determine which foods to purchase
from the trocery store, and how much of these foods constitutes one
serving,Remember,the foods you choose to incorporate in your diet
within the parametersof your determined

a
.J

nutrition teveL.

FATS

-..r

=
each servint=ltbsp=t20cat.

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 .

:l
:l

f
J

are up to you-just make sure the portions fit

PORTION
P L A NF O O D S

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CA RBO H Y D RAT ES

v_

e a c hs e r v i n g= 2 0 0 c a t

{,*Y

Chicken or turkey breast

O_Eggwhites
3 oz_Fishand shellfish
3 oz_Ham slices, fat-free
3 oz_Porktenderloin
1/3cup_Proteinpowder
3 o,_Red meat (top sirloin, skirt steak)
3 o , R e d m e a t ,l e a n

Icf

lI{ | I Ff

I {elU rYr
| *f

Soy burger_t
Soy slices 5
TofuS oz
Tuna_3oz
Turkey bacon_2sLices
Veggie burger_1
Veggie dog_t

{rI l:l (r) *

1 medium_Bagel,
whole wheat
1 cup_Bakedbeans
1 cup_Beans(kidney, black, etc.)
1_Bran muffin (2.5 oz)
2sLices_Bread(whole wheat, rye, or pumpernickel)
1 cup_Cereal,whole grain
1 cup'couscous
12_Crackers
2 whote_En g Ii sh m u ffi n s
l cup_Hummus
l cup_Lentils
1 cup_Oatmeal

Pancakes(3.6 oz)_Z
Pasta or noodles_'l cup
Pita, whole wheat_i Latge
Potato (2" x 4-3/4")_j
Quinoa_1cup
Refried beans, low-fat_1 cup
Rice, brown or wild_1 cup
Sweet potato_l medium
Tortillas, corn_3
Tort i IIa, w h o Ie w h ea t_1 targe
Waffles, whole wheat_2
Wheat berries_1 cup

PRoDUcrs
each serving = l 20 cal

1-1/2 oz,Ch ee se,Iow-fat

1 cup_Cottage cheese, 1o/o
1-1/2 oz_Fetacheese
1-1/2 oz_Goatch eese,sem i soft
1-1/2 oz_Mozzare Ila, pa rt ski m
3oz_Parmesan cheese

POFITIOru PLAru

Skim milk_8oz
Soy cheese_1-1/2oz
Soy milk_aoz
Yogurt, nonfat fruit-flavored Boz
Yogu rt, no nfat p Iai n_8oz

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=

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FRUITS
e a c hs e r v i n g= 1 0 0 c a l . .

F
{
-

?
{

tu
F
|{
-

t{

Eachserving= 50 calories
1 cuP=cookedvetetabLes
vegetab[e juice
or vetetable soup
2 cups= [eafy greens

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7
t*
,

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I

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t
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Asparagus
Beets
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Kale

Lettuce
Marinara sauce
Mushrooms
Peas
Peppers
Spinach
Sprouts
Squash (summer or winte)
Sting beans
Tomatoes
Y-gojuice, Iow-salt
Vegetable soup, etc

CONDIMENTS

ea(
e
a c hs e r v i n g= 2 t b s p = 5 0 c a l .

h
t

Mango_1/2medium
Nectarine_1 medium
Orange_1 Large
Papaya_1/2medium
Peach_1medium
Pear_1medium
Raspberries,blueberries, blackberries_1 cup
St raw be r ri e s, s Ii c e d_2 cups
Tangerine_1 medium
Watermelon_1 cup

VEGETABTES

k7 V _

1 medium_Apple
1 cup_Apricots
1 medium_Banana
1/4medium
_Cantaloupe
I cup_Cherries
j oz_Dried fruit
oz
6 _Fresh sq u eezed j u i ce
1 medium_Grapefruit
1 cup_Grapes
1 cup_Kiwi

BBQ and other low-fat sauces and marinades, fat-free dressings,mustard, honey, pure fruit jams

SNACKS
s i n g t es e r v i n g= 1 0 0 c a l . .
doubte serving =200 cal,.

Singl.e
8 oz_Cotta g e c h e ese, 1o/o
I oz_Dried fruit
1/2_P90XPeak Performance Protein Bar
l tbsp_Peanut butter with celery sticks
3 cups-Popcorn,lite
1 Large
_Pretzel, sou rdough
2oz_Soynuts
1-1/2oz_Stringcheese
t oz_Turkeyjerky
8 oz_Yogu rt, nonfat plai n

Double
Cheese, low-fat _l oz with crackers_G
Cotta g e ch ee se, 1o/o
_12 oz
Hummus_4t6sp with carrot sticks
Nuts_1oz
P90X Peak Performance Protein Bar_1
P90X Peak Recovery Form u Ia_1 2-16 oz
Soy nuts_4oz
String cheese_3oz
Turkey jerky_2 oz
Yogurt, nonfat fruit-flavored I oz

t
I

T
r

tT
I
I
I

POF|TIOru PLAru

u7

AIL LEVETS
PHASE

DAIRY
Cheddarcheese,Low-f
at
Cottage cheese,lo/o
Eggs
Feta cheese,low-fat
M.ozzareLLa,part skim

P a r m e s a nc h e e s e ,f a t - f r e e
Ricotta cheese,Low-fat
S k i mm i L k
Yogurt,nonfat f ruit-flavored
Yogurt,nonfat plain

M E A T I{llrITIiITN
Beef, ground,extra tean
Beef tenderloin fiL[et
Chickenbreast haLves,skinLess,
boneLess

Pork tendertoin, sliced

Protein powder
Turkeybreast, ground

Ham. fat-free

SEAFOOD
Ahi tuna steaks

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

Atbacoretuna. canned

VEGETABLES
\4

Artichoke
Arugu[a
Asparagus
Avocado
B a s i t ,f r e s h
Carrots
Cetery
C ilantro, fresh
Corn
Cucumber
Gartic

Pepper,green
Pepper,red
Pepper,yetLow
Potatoes
Soybeans
Spinachteaves
Sprouts

ItaLianparsLey,fresh

Tomatoes,Roma

Yushrooms,PortobetLo

NNAFIHET LIST

Onion,green
Onion, red

Tomatoes,cherry

Lettuce (iceberg,romaine,butter, red teaf, etc.)

Onion,brown

Ginger,fresh

Jatapenopeppers

!*

Mushrooms,white

Water chestnuts, canned

Zucchini

FRUIT
Apptes, green
B an a n a s

Papayas

Canta[oupe

Peaches

Honeydew
Lemons
Lemon juice
Lime juice

Pears
Pearnectar
R ai s i n s
Raspberries
Strawberries

Nectarines

BREADS IcIIII

l_
-

Orange juice, fresh

BIueberries

Grapes

Oranges

\6

IIFI

I {clUrll
BageLs,whote wheat
Beans,white

Bread,whoLewheat

L.

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

Couscous,wheat

Granola,tow-fat
OatmeaL
Pasta,whote grain
Pita, whote wheat
Rice,brown

Ef

C r a c k e r s ,r i c e

t
7

Crackers,wheat

L
t
\
-

Marinarasauce,Low-fat, low-sodium

Mayonnaise,nonfat
OLiveoil

BLackpepper, ground
Nutmeg, ground

Il

t
!l

Sugar
Vegetabte oiL
Vinegar,baLsamic
Vinegar,red wine
Vinegar,rice
Worcestershire sauce

SEASONINGS

T
t

Soy sauce,low-sodium

Peanutbutter, reduced-fat

Sour cream, tite

MapLesyrup, Low-sugar

7
L

t
I
F\,

S e s a m eo i L ,d a r k

B a k i n gp o w d e r

Dijon mustard

l.

:L

Wheat berries

Anchovy paste

Chickenbroth. def atted, Low-sodium

t\

Waffles, whote wheat

Brown sugar

Torti[Las,whole wheat

Ftour, aLtpurpose

CONDIMENTS
\z

F
I

Rot[, whoLe grain

Croutons,sourdough

F[our, whoLe wheat

Rice,wi[d

SaLt
Sesameseeds

Peppercorns,crushed

SNACKS
Dried fruit (apricots,pears, raisins)
Hummus.tow-fat
Popcorn,tite
Pretzets, sourdough

Soy nuts
String cheese,part skim
Torti[Lachips,Low-fat
Turkeyjerky

NNAFII{ET LIST

L E V E LI
PHASE

-Recipeincluded

1 cup_ Oatmeal
8 o z _Skim milk
I tbsp_ Protein powder
1 / 2 o z -R a i s i n s

1_Wholewheat bagel
8oz_Cottagecheese, 1o/o
1_Orange,medium

1_Proteinbar
1_Recoverydrink

1_Protein bar
1_Recoverydrink

l_Shrimp Pasta
PomodoroA

Grilled Chicken
Burritol

8 oz_ Cottage
cheese, 1o/o

6oz_ Extra-leanburger patty

1-1/2oz_Low-fat melted cheese
2cups_Salad greens w/cucumber
and tomatoes
2rbsp- Dressing (your choice)
1/2 cup_ Fresh berries

I oz_Turkeyjerky

6 oz_ Halibut
2 tbsp_sauce (your choice)
t _ Artichoke, medium

1_Pear& Granola
Muffinf
8oz. Nonfat yogurt
1 cup_Strawberries, sliced

1_Protein bar
t_Recovery drink

Tuna Roll-up:
6 o z - T u n a S a l a dI
(see Phase 1 recipes)
t_Whole wheat tortilla
1/4cup_Sproutsand
diced tomatoes

8 oz_Cottage
cheese, I o/o

ooz-Chicken breast
2 tbsp_sauce (your choice)
2 cups_Mushroom, zucchini, and
onion saut
3 o,- Grated Parmesancheese

l-Protein Shakel

1_Protein bar
1_Recoverydrink

Turkey Breast Sandwich:

6 oz- Fat-free turkey breast
2 slices_Whole wheat toast
1 Leaf_Lettuce
2 stices_Tomato

8 o z_ Nonfat plain

6oz_Salmon
2tbsp-GreenAppte SatsaI
1 cup_Asparagus
2cups_Saladgreens
2 tbsp_ D ressi n g (yo u r ch oi ce)

(see Phase 1 recipes)

2_Whole wheat waffles

medium
112-Banana,
2tbsp_Low-sugar
maple syrup
aoz_Skimmilk

6 Eaq whites
t- Briaxrast Potatoes1I
eor-Cottage cheese,1%o
6 oz_ Fresh -squ eezedj u i ce

oz
3_Pancakes,3.6
2tbsP_Low-sugar
maple syrup
1 cup_Blueberries
8oz_Skimmilk
1tbsp_Protein powder

_Protein bar
-Recovery drink

"t-Chicken Pital

Protein bar
t_ Recovery drink

White Bean &

TunaSaladl

l_

1_Proteinbar
1_Recoverydrink

NNEAL PLAru

l_Chicken Caesar
Salad
2 tbsp- CaesaI Dressing I

yogurt

I oz_Turkeyjerky

6oz-Grilled Ahi Tuna Salad I

2 tbsp- Lil'ne-soy Vi n ai g refte I

1 tbsp_Peanutbutter
w/ celery
sticks

6oz-lta!ian Meatloafl
2cups_Spinach& romaine salad
1-1/2 oz_Mozzarel la chee se,cu bed
2 tbsp- Dressin g (you r choice)

cheese
1-1/2oz_String

6oz_Filetmignon
ztbsp_Peat &
Peppercorn Sauce|l
1 cup_Portobello mushrooms

r
J

T E V E LI I
PHASE

-Recipeincluded

DAY\!
1 cup_Oatmeal
8 oz_ Skim milk
I tbsP_Protein powder
l/2oz Raisins

rt

l_Whole wheat bagel

8 oz_Cottag e ch ee se, 1o/o
1_Orange,medium

1_Pear& Granola
Muffinl
8oz_Nonfatyogurt
1 cup_
5t rawbe rrie s, sIi ced

I-Protein ShakelI,
(see Phase 1 recipes)

1_Protein bar
t Recovery drink

t_Protein bar
1_Recoverydrink

t_Shrimp Pasta
Pomodorol

1_Grilled Chicken
BurritoJ
t cup_Gazpachol
(see Phase 1 recipes)

Tuna Roll-up:
go._TunaSaladJ
(see Phase 1 recipes)
1_ WhoIe-wheat to rti IIa
1/4 cup_Sproutsand
diced tomatoes

3 cups_Llte popcorn
1-1/2o,_String cheese

1_Protein bar
l_Recovery drink

Turkey Breast Sandwich:

9oz_Fat-free turkey breast
2 stices_Whole-wheat toast
I l.eaf_Lettuce
2 slices_Tomato
't cup-Vegetable SouplI
(see Phase I recipes)

8 oz_ Nonfat
fruit-flavored
yogutt

1 _Protein bar
1 Recoverydrink

t-Chicken Pital

6_Egg whites
1_Breakfast Potatoesll
8 oz_Cottag e ch eese, 1o/o
6 oz_Fresh-sq u eezed j u i ce

1_Proteinbar
1_Recovery drink

1_White Bean &

Tuna Saladf,

3_Pancakes,3.6
oz
3tbsp-Low-sugar
maple syrup
1 cup_Blueberries
8oz- 9kim milk
ltbsp,Protein powder

4tbsp_Hummus w/
carrot sticks

1_Proteinbar
1_Recovery drink

z_Whole wheat waffles

1/2_Banana,
medium
3t6sp_Low-sugat
maple syrup
8o'_Skim milk

1 oz' Low-fat
cheese w/
6 Crackers

Protein bar
Recovery drink

t o,_Turkeyjerky
t _Sourdough
pretzel

l_Chicken Caesar
SaladJ
3 tbsp_CaesarDressing I

1 tbsp_ Peanut buttel

w/ celery
sticks
I oz Dried fruit

2 o z _ S o yn u t s
3 cups_Litepopcotn

9 oz_Extra-leanburger patty
3 oz_Low-fatmelted cheese
1_Bakedpotato, medium
3cups_Saladgreens w/ cucumber
ancl tomatoes
3 tbsp_Dressing (you r ch oi ce)
| /2 cup_Fresh berries

9 oz_Halibut
3 tbsp_Sauce (your choice)
I _Artichoke, medium
1 cup_Wheatberries

9oz_Chickenbreast
3 tbsp_sauce(your choice)
2 cups_Mushroom, zucchini, and
onion saute
6 oz_Grated Parme san ch eese
1 cup_Brown rice

9 oz_Salmon
3 tbsp- Green Apple SalsaI
1 cup_Asparagus
1_Bakedpotato, medium
greens
3cups_Salad
3 tbsp_Dressing(your choice)

9oz_GrilledAhi Tuna Saladl

3 tbsp- Lime-Soy Vinaigrettel
l_Whole-grain roll

goz_ltalian Meatloafl
I _ Baked potato, medium
3cups_Spinach& romaine salad
3 oz- Mozzarella cheese, cubed
3 tbsp_Dressing (your choice)

9oz_Filet mignon
3tbsp_Pear&
Peppercorn Saucel
Portobello mushrooms
Wild rice

T
NNEAL PLAru

u7-

----r
LEVErilr
|

st{AcK

t_Whole wheat bagel

8 oz_Cottage cheese, 1o/o
1_Orange,medium

1_Pear& Granola
MuffinA
8oz_Nonfatyogurt
1 cup-Strawberries,sliced

-ProteinShakell
(seePhase1 recipes)

P H A S E-

-Recipe included

l cup_Oatmeal
8oz-Skimmilk
l tbsp_Proteinpowder
1/2oz_Raisins

;lf

1_ Protein bar
1_Recovery drink

Protein bar
Recovery drink

Protein bar
Recovery drink

1_Protein bar
I _Recovery drink

2_Whole wheat waffles

1/2_Banana,medium
4tbsP_Low-sugar
maple syrup
8oz_9kim milk

t _Protein bar
1_Recovery drink

6_Egg whites
1-BteakfastPotatoesJ
8oz_Cottagecheese,1o/o
6 oz_Fresh-squ eezed j u i ce

Protein bar
Recovery drink

SNACK
I _Shrimp Pasta
Pomodorol
I cup_Melon

1-Grilled Chicken
Burritol
2cups-Gazpachof
(see Phase 1 recipes)

l oz- Low-fat
cheese w/
6_ Crackers
1- Sourdough
pretzel

12 oz_Extra-l ean b u rg er patty

3 oz_Low-fat m e lted ch eese
1_ Baked potato, medium
4cups_Saladgreens w/ cucumber
and tomatoes
4 tbsp_Dressing (your choice)
1/2cup_Freshberries

4tbsp_Hummus w/
carrot sticks
noz. Turkey jerky

12oz_Halibut
4 tbsp_sauce (your choice)
1_Artichoke, medium
1 cup_Wheatberries
1_Nectarine,medium

Tuna Roll-up:
12oz_TunaSaladl
(see Phase 1 recipes)
I _ Whole-wheat to rti IIa
1/4 cup_Sprouts and
diced tomatoes
1_Peach,medium

1oz_Almonds
3 cups_Lite popcorn

12oz_Chickenbreast
4tbsp_Sauce (your choice)
2 cups_Mushoroon, zucchini, and
onion sautE
9 oz_GratedParmesancheese
1 cup_Brown rice

Turkey Breast Sandwich:

12o,_ Fat-free turkey breast
2 slices_Whole-wheat toast
1 Leaf_Lettuce
2 sfices_Tomato
1 cup-VegetabteSoupa
(see Phase I recipes)

8oz. Nonfat
fruit-flavored
yog urt
3 cups_Llfe popcorn

12oz_Salmon
4 tbsp_6reen Appte SalsaJ
1 cup_Asparagus
1_Baked potato, medium
4cups_Saladgreens
4tbsp_Dressing (your choice)

t-Chicken Pital
1 cup_Grapes

1_ White Bean &

Tuna Salad l

1_Chicken Caesar
Satad I
4 tbsp- Caesar Dressingll
1 cup_ St ra w be r ri es, sIi ced

2oz-Soy nuts
2o._Turkey jerky

12o.._GrilledAhiTuna Saladf
4 tbsp_Lime-s oy Vinai g rette I
l_Whole-grain roll

I oz_Nonfat
fruit-flavored
yogurt
1 tbsp_ Peanut butter
w/ celery
sticks

12oz-ltalian Meatloaf J
1_Baked potato, medium
4cups_Spinach & romaine salad
3 oz_Mozzarel la cheese, c u bed
4 tbsp_ Dres si n g (yo u r c h o i ce)

1oz_Low-fat
cheese,w/
6_Crackers
1-Sourdough
pretzel

12oz_Filet mignon
4tbsp_Pear&
Peppercorn Saucetf
1 cup_Portobello mushrooms
l cup_Wild rice

7,
)

tt

per servtng:

DRESSING
i CAESAR
^\ 3 tablespoons lemon iuice
2
z nblespoons red wine vinegar

43 Calories (kcal)
2 g Total Fat

1 teaspoon olive oil

I

(30%ocalories from fat)

2 tesapoonsanchovY Paste

5 g Protein

1 teaspoon black PePPer

3 g Carbohydrate

1-1/2 tablesPoonsgarlic, minced

1-1/2 teaspoons Worcestershiresauce

5 mg Cholesterol
1 2 1m g S o d i u m

1/4 cuP Parmesan cheese

6 ounces nonfat ricotta cheese

1 tablespoon nonfat maYonnaise

1 tablespoon balsamic vinegar

t
I

ServesB(yieldsl cuP)

Combine aL[ingredients in a bLender or food processor and process until smooth

S e e C h i c k e nC a e s a r S a [ a dr e c i P e .

LEVEL II

L E V E LI
2 tablespoons= 1 condiment

3 tablespoons= | -1/2 condiments

LEVEL III
4 tablesooons = 2 condiments

t_
t
t

per servtng:

YI N A I G R E T T E
; L I M E - 5 OV
\

.L'

1 . r , , r i c ev i n e q a r

20 Calories (kcal)

1/2 cup low sodium soY sauce

1 g Total Fat

1/2 cup fresh Iime iuice

(44o/ocalories from fat)

4 teaspoons dark sesame oil

1 g Protein

2 teas7oons lemon zest

3 g Carbohydrate

2 teas7oons fresh ginger

0 mg Cholesterol

4 cloves garlic, minced

300 mg Sodium

rf

Serves16 (yields2 cups)

CombineaLLingredientsin a blender or food processorand processuntiLsmooth

I
-l

r'
tat

L E V E LI
2 tablespoons= 1 condiment

LEVEL II
3 tablespoons= 1-1/2 condiments

LEVEL III
4 tablespoons = 2 condi me nts

per serving:

G R E E NA P P L ES A L S A
\rlr-

to m atoes, ch o p ped
24 Calories (kcal)

1 cup Granny Smith apples, chopped

trace Total Fat

1/2 cup cucumber,chopped

(4o/ocalories from fat)

1/2 cup corn kernels, chopped

4 g Protein

1/2 cup red bell pepper, chopped

6 g Carbohydrate

7/4 cup green onions, chopped

0 mg Cholesterol

1/4 cup red onion, chopped

163 mg Sodium

2- 1/2 tablespoons fresh cilantro, chopped

1-1/2 tablespoons fresh lime juice

4
J
J

3/4 teaspoon salt

l/2 teaspoon ground black pepper
Serves 16 (yields 4-1/2 cups)

Combinea[Lingredients,stirring weLL.S e r v e a t r o o m t e m D e r a t u r e o r c h i L L e d .

LEVEL II

I tablespoon balsamic vinegar

1-1/2 teaspoons sugar

LEVEL III

3 tablespoons = 1-1/2 condiments

2 tablespoons = 1 condiment

4
-4

I tablespoon jalapeno, seeded and chopped

L E V E LI

4
J-J

4 tablesooons: 2 condiments

=
-

P E A R& P E P P E R C O RSNA U C E
\i

per servtng:

.rp orangejuice
46 Calories (kcal)

1 tablespoon flour

trace Total Fat

2 medium pears

(60/ocalories from fat)

1 tablespoon Dijon mustard

I
-!

-J

1 g Protein

1 teaspoon peppercorn, crushed

1 1 g Carbohydrate

1/4 teaspoon ground nutmeg

0 mg Cholesterol
24 mg Sodium

J
J

fr
I

ServesB(yieldslcup)
'I
. In a smaLtsaucepanbLendorangejuice and f Lour,and bring to a boi[. Simmer untit reducedto 3/4 cup
2. Add pears,mustard,peppercorn,and nutmeg and continue cookingfor severaI minutes untiLbtended
a n dt h i c k e n e d .

-A
-J

I-2
L E V E LI
2 tablespoons = 1 condiment

LEVEL II
3 tablespoons = 1-l/2 condiments

LEVEL III
4 tablespoons = 2 comdiments

j,
I

P E A R& G R A N O L A M U F F I N

-a

per servtng:

pear nectar
\f_4 cup canned
2 eOAwnttes

) | sltlernonn,

.-

227 Calories(kcal)

t enetahle

5 g Total Fat

6il

(19a/ocalories from fat)

I tablespoon lemon juice

5 g Protein

1 teaspoon lemon peel, grated

-a

43 g Carbohydrate

7 cttp whole wheat flour

0 mg Cholesterol

I cup all pLtrposefloLtr

-a

284 mg Sodium

2/3 cup brown sugar,packed

1/2 cup Iow fat granola

1 tablespoon baking powder

1/2 teaspoon ground nutmeg

1/1
t/z

r^--^^^^
Lca)lJuvlt

--l+
)atL

I I 4 cups pear, chopped

<

Serves10

=
-

1 . P r e h e a to v e n t o 3 5 0 d e g r e e s .

;-

2. Whisk together first 5 ingredients in Largebowl to bLend.

3. Stir both ftours and sugar in medium bowL until no sugar Lumpsremain.

a . V i " i n g r a n o L a .b a k i n g p o w d e r , n u t m e g , a n d s a l t . A d d p e a r ; t o s s t o c o a t . S t i r f l o u r m i x t u r e i n t o e g g m i x t u r e u n t i L b l e n d e d ( b a t t e r w i L L b e t h i c k )
D i v i d ea m o n g 1 0 p r e p a r e d m u f f i n c u p s .

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5 . B a k eu n t i I g o l d e n b r o w n a n d t e s t e r i n s e r t e d i n t o c e n t e r c o m e s o u t c l e a n ( a b o u t 2 0 m i n u t e s ) . T r a n s f e r m u f f i n s t o r a c k a n d c o o L .

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LEVEL II

LEVEL III

I muffin

1 muffin

I mufftn

1 carbohydrate

I carbohydrate

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B R E A K F A SPTO T A T O E S

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per servtng:

teaspoonolive oil
150 Calories (kcal)

I mediunl potato, peeled and cut into 1/2 inch pieces

2 nt tts I'troo m s, c h o p ped

5 g Total Fat
(27ohcalories from fat)

1 tablespootl onion, chopped

3 g Protein

1/4 teaspooti garlic salt

25 g Carbohydrate
0 mg Cholesterol

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1.Heat oi[ in medium-size nonstick skilLet over medium heat. Add potato and cover. Cook B to 10 minutes or

522 mg Sodium
u n t i Lt e n d e r , s t i r r i n g o c c a s i o n a L L y .
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2 . A d d r e m a i n i n g i n g r e d i e n t s ; m i x L i g h t l , y .C o o k a n d s t i r 5 m i n u t e s o r u n t i L p o t a t o i s L i g h t L y b r o w n e d a n d
mixture is heated through.

L E V E LI
l/2vegetable, l fat

LEVEL II
1/2vegetable, I fat

LEVEL III
| /2 vegetable, 1 fat

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G H I C K E NP I T A - L E V E L I

\
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pet servtng:

o u n c e sb o n e l e s s .s k i n l e s sc h i c k e n b r e a s t
490 Calories (kcal)

1 whole wheat pita

1-1/2 ounces low-fat feta cheese,crumbled

l3gTotalFat
(23o/ocalories from fat)

1/4 cup tomato, chopped

2 tablespoons red onion, chopped
1/4 cup cucumber,peeled and chopped

52 g Protein
41 g Carbohydrate
137 mg Cholesterol

squeeze of lemon

931 mg Sodium

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Serves 1

1. GriLLor bakechickenbreast in Pyrex dish at 350 degreesfor approximateLy20 minutes.

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2 . C o o [ c h i c k e na n dc u b e i n t o f - i n c ho i e c e s .

3. P[acein pita and add aLLother ingredients.Squeezetemon over top.

L E V E LI

2 protein, I carbohydrate,
1 vegetable, 1 dairy

C H I C K E NP I T A - L E V E L I I

per serving:

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b o n e l e s s ,s k i n l e s sc h i c k e n b r e a s t

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583 Calories (kcal)

1 whole wheat pita

14 g Total Fat

1-1/2 ounces low-fat feta cheese,crumbled

(27o/ocalories from fat)

| /4 cup tomato, chopped

2 tablespoons red onion, chopped
| /4 cup cucumber,peeled and chopped

| 86 mg Cholesterol

<nt tPPTP nf lpmon

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72 g Protein
41 g Carbohydrate

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986 mg Sodium

Serves 1
1. GriL[or bakechickenbreast in Pyrex dish at 350 degreesfor approximately20 minutes
2 . C o o Lc h i c k e na n dc u b e i n t o 1- i n c hp i e c e s .

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3. PLacein pita and add aLLother ingredients.SqueezeLemonover top.

LEVEL II
3 protein, 1 carbohydrate,
1 vegetable, 1 dairy

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- . C H I C K E NP I T A - L E V E L I I I
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per servtng:

oLtncesboneless, skinlesschicken breast

| whole wheat pita

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677 Calories (kcal)

l5gTotalFat

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(20o/ocalories from fat)

1/4 cup tomato, chopped

2 tablespoons red onion, chopped

92 g Protein

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41 g Carbohydrate

1/4 cup cucumber,peeled and chopped

235 mg Cholesterol

s q u e e z eo f l e m o n

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1 0 4 1m g S o d i u m
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(artrac

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1 GriLL
or bakechickenbreast in Pyrex dish at 350 degreesfor approximateLy20 minutes

, C o o Lc h i c k e na n dc u b ei n t o 1- i n c hp i e c e s .

3 . P t a c e i n p i t a a n d a d d a L Lo t h e r i n g r e d i e n t s . S q u e e z e l e m o n o v e r t o p

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LEVEL III

4 protein, I carbohydrare,
1 vegetable, 1 dairy

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S H R I M PP A S T AP O M O D O R O- L E V E LI

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tablespoon
oliveoil
1 tablespoon
garlic,chopped
2 tablespoor"ts
fat free chicken broth, Iow sodium

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per servtng:
531 Calories(kcal)
lTgTotalFat

I /2 cup tomato, peeled and diced

(2Bo/ocalories from fat)

2 ounces wl'tole wheat pasta

45 g Protein

6 ounces mediurn shrimp, uncooked

2 tablespoons basil leaves,chopped

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51 g Carbohydrate
259 mg Cholesterol
328 mg Sodium

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Serves I

1 . B r i n gL a r g ep o t o f w a t e r t o b o i l f o r p a s t a .

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2 . M e a n w h i [ e , p L a c e o t i v e o i L a n d g a r t i c i n a L a r g e s a u t 6 p a n a n d s a u t 6 f o r s e v e r a L m i n u t e s u n t i L L i g h t l - yb r o w n e d

3 . A d d c h i c k e nb r o t h a n d t o m a t o e s t o p a n ; s i m m e r f o r 5 t o 1 0 m i n u t e s o r u n t i t t e n d e r

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4. Cook the pasta according to the directions on the package. Drain.

5 . A d d s h r i m p t o p a n a n d c o o k f o r s e v e r a Lm o r e m i n u t e s , u n t i l s h r i m p i s o p a q u e . A d d b a s i l a n d t o s s s h r i m p m i x t u r e
with cooked pasta.

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L E V E LI
2 protein, 1 carbohydrate,
1 vegetable,I fat

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- L E V E LI I
S H R I M PP A S T AP O M O D O R O
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per servtng:

/ tablespoon olive oil

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619 Calories(kcal)

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l9gTotalFat

2 tablespoons fat-free chicken broth, Iow sodium

(270/ocalories from fat)

1/2 cup tomato, Peeled and diced

61 g Protein

2 ounces whole wheat Pasta

52 g Carbohydrate

9 ounces medium shrimp, uncooked

3BB mg Cholesterol

2 tablespoons basil leaves,chopped

392 mg Sodium

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Serves1
1 BringLargepot of water to boit for pasta.

2 MeanwhiLe,place oLiveoit and garLicin a targe saut6 pan and saut6 for severaLminutes untit LiShtLybrowned
Add chickenbroth and tomatoes to Dan:simmer for 5 to

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0 minutesor untiLtender.

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4. Cook the pastaaccordingto the directionson the package.Drain.

5. Add shrimpto pan and cook for several more minutes,until shrimp is opaque.Add basit and toss shrimp mixture
with cookedoasta.

LEVEL II
3 protein, 1 carbohydrate,

1 vegetable, 1 fat

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S H R I M PP A S T AP O M O D O R O- L E V E LI I I

per serving:

on olive oil
\rablespo
1 tablespoon garlic, chopped

711 Calories(kcal)
20 g Total Fat

2 tablespoons fat-free chicken broth, low sodium

(25o/ocalories from fat)

1/2 cup tomato, peeled and diced

80 g Protein

2 ounces whole wheat Pasta

53 g Carbohydrate

| 2 ounces medium shrimp, uncooked

5t/ mgcnotesterot

2 tablespoons basil leaves,chopped

580 mg Sodium
Serves 1
1. Bring large pot of water to boiL for pasta.
2. MeanwhiLe, place oLive oiL and garLicin a Largesaut6 pan and saut6 for severaL minutes untiL LiShtty browned.

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3 . A d d c h i c k e n b r o t h a n d t o m a t o e s t o P a n ; s i m m e r f o r 5 t o 10 m i n u t e s o r u n t i l t e n d e r .

4. Cook the pasta according to the directions on the package. Drain.

5 . A d d s h r i m p t o p a n a n d c o o k f o r s e v e r a L m o r e m i n u t e s , u n t i t s h r i m P i s o p a q u e . A d d b a s i La n d t o s s s h r i m p m i x t u r e

with cooked Dasta.

LEVEL III
4 protein, 1 carbohydrate,
1 vegetable, 1 fat

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= c H l c K E NC A E S A RS A L A D L E V E LI
boneless,skinless
chickenbreast
_pounces
2 cupsromainelettuce,chopped
=

519 Calories(kcal)
lTgTotalFat

Caesardressing (see recipe)

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1-1/2 ounces low-fat Parmesan cheese,grated

(30o/ocalories from fat)

62 g Protein

1 cup low-fat croutons

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per servtn9:

26 g Carbohydrate
132 mg Cholesterol

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1 1 2 0m g S o d i u m

Serves 1
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1. Cookchickenbreast as desiredand sLiceacrossthe grain.

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2. In a largebowL,toss the Lettucewith 2 tablespoonsof Caesardressing.Topwith chicken,

Parmesan
cheese,and croutons.

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L E V E LI
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2 protein, 1 carbohydrate,
1 vegetable, l fat

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CHICKEN
C A E S A RS A L A D- L E V E LI I

\ 9 ouncesboneless,skinlesschicken breast
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4

620 Calories (kcal)

cups romaine lettuce, chopped

lSgTotalFat

Caesardressing (see recipe)

i3

1-1/2 ounces low-fat Parmesan cheese,grated

(27o/ocalories from fat)

83 g Protein

1 cup low-fat croutons

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per servtng:

28 g Carbohydrate
I Bl mg Cholesterol

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1 780 mg Sodium

Serves1
,1

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1. Cookchickenbreast as desiredand sLiceacrossthe grain.

2. In a largebow[, toss the Lettucewith 3 tabLespoons
of Caesardressing.Topwith chicken,
Parmesan
cheese,and croutons.

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LEVEL II
3 protein, 1 carbohyd rate,
1 vegetable, l fat

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CHICKEN
C A E S A RS A L A D- L E V E LI I I

per servtng:

o u n c e sb o n e l e s ss,k i n l e s cs h i c k e nb r e a s t
722 Calories (kcal)

4 cupsromainelettuce,chopped
Caesardressing(seerecipe)

l9gTotalFat
(24o/ocalories from fat)

1-1/2 ounces low-fat Parmesancheesengrated

103 g Protein

I cup low-fat croutons

29 g Carbohydrate
231 mg Cholesterol
| 240 mg Sodium

Serves 1
'1.
Cook chickenbreast as desired and stice acrossthe train.

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2. In a Largebowl, toss the Lettuce with 4 tabLespoons

of Caesardressing.Topwith chicken,
P a r m e s a cnh e e s e ,a n d c r o u t o n s .

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L E V E LI I I
4 protein, 1 carbohyd rate,
2 vegetable, l fat

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CRILLED
C H I C K E NB U R R I T O- L E V E LI
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per servtng:

o r n . u , b o n e l e s s s, k i n l e s sc h i c k e n b r e a s t
373 Calories (kcal)

1/2 cup tomatoes, chopped

2 tablespoons cilantro, chopped
2 tablespoons red onion, chopped
1/2 cup iceberg lettuce, shredded
1/8 avocado
I tablespoon low-fat sour cream
I whole wheat tortilla

l0gTotalFat
(23o/ocalories from fat)
44 g Protein
27 g Carbohydrate

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100 mg Cholesterol
309 mg Sodium

Serves 1
1. GriL[or bakechickenbreast in a Pyrex dish at 350 degreesfor approximately20 minutes.
CooLand slice thinly.
2. PLace
tortilLa in microwavebetween 2 paper towels and cook on high for 10 seconds.
3. Removeand put chicken,choppedtomatoes, ciLantro,red onion,Lettuce,avocado,and sour cream
into tortilLaand roLLup.

L E V E LI
1 carbohyd rate, 2 protei n,
1 vegetable, 1 condiment, 1 fat

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C H I C K E NB U R R I T O- L E V E LI I
pounces
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per servtng:

boneless,skinless
chickenbreast
467 Calories (kcal)

I/2 cup tomatoes,chopped

llgTotalFat

2 tablespoonscilantro, chopped
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(20o/ocalories from fat)

2 tablespoons red onion, chopped

64 g Protein

1/2 cup iceberg Iettuce, shredded

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1/B avocado

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149 mg Cholesterol

1 tablespoon low-fat sour cream

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364 mg Sodium

1 whole wheat tortilla

Serves1

1 GriLL
or bakechickenbreast in a Pyrex dish at 350 degreesfor approximately20 minutes.

Coo[andsticethinLv.

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P L a c et o r t i L L a i n m i c r o w a v e b e t w e e n 2 o a o e r t o w e l s a n d c o o k o n h i g h f o r l 0 s e c o n d s .

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R e m o v e a n d p u t c h i c k e n , c h o p p e d t o m a t o e s , c i L a n t r o , r e d o n i o n , Lettuce,avocado,and sour cream

i n t o t o r t i t t a a n d r o L Lu p .

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LEVEL II
5

7 carbohydrate, 3 protein,
I vegetable,l condiment, 1 fat

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_ GRILLED
C H I C K E NB U R R I T O- L E V E LI I I
1

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per servtng:

ouncesboneless,
skinlesschickenbreast
555 Calories(kcal)

1/2 cup tomatoes,chopped

l2gTotalFat

2 tablespoonscilantro, chopped
ra

(19o/ocalories from fat)

2 tablespoons red onion, chopped

83 g Protein

1/2 cup iceberg lettuce, shredded

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1/B avocado

198 mg Cholesterol

1 tablespoon low-fat sour cream

laruvtryuraLc

419mg Sodium

1 whole wheat tortilla

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Serves1
GriLL
or bakechickenbreast in a Pyrex dish at 350 degreesfor approximateLy20 minutes.
Coo[andsLicethinlv.
2 . P l a c et o r t i l l a i n m i c r o w a v e b e t w e e n 2 p a p e r t o w e L s a n d c o o k o n h i g h f o r I 0 s e c o n d s .

3. Removeandput chicken,choppedtomatoes, cilantro, red onion,Lettuce,a v o c a d o , a n d s o u r c r e a m

into torti[a androLLup.

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LEVEL III
4 protein, 1 carbohydrate,
1 vegetable,l condiment, 1 fat

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W H I T EB E A N &T U N A S A L A D- L E V E LI
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per servtng:

s canned tuna,in water

1 cup white beans, cooked

540 Calories (kcal)

1/2 cup green pepper

7 g Total Fat
o/o
(1 | calories from fat)

1/2 cup yellow pepper

2 tablespoons green onion

63 g Protein

2 tablespoons parsley

58 g Carbohydrate
51 mg Cholesterol

dash white pepper

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I tablespoon lemon juice

595 mg Sodium

1 tablespoons lemon zest

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1 teaspoon olive oil

Serves 1

P l - a c ea L [ i n g r e d i e n t s i n a g l a s s b o w l a n d m i x t h o r o u g h L y .

DrizzLe Lightly with olive oil.

L E V E LI

2 protein, 1 carbohydrate

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1 vegetable, l fat

W H I T EB E A N& T U N A S A L A D- L E V E LI I
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per servtng:

ounces canned tuna, in water

710 Calories(kcal)

1 cup white beans,cooked

l2gTotalFat

3/4 cup green pepper

(l9o/ocalories from fat)

3/4 cup yellow pepper

3 tablespoons green onion

86 g Protein

3 tablespoons parsley

66 g Carbohydrate
77 mg Cholesterol

dash white pepper

2 tablespoons lemon juice
2 tablespoons lemon zest
2 teaspoons olive oil

888 mg Sodium

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Serves 1
PLace
a L Li n g r e d i e n t si n a g l a s s b o w l a n d m i x t h o r o u g h L y .
DrizzLe[ightly with o[ive oiL.

LEVEL II
3 protein, 1 carbohyd rate,
1 vegetable, l fat

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W H I T EB E A N& T U N A S A T A D. L E V E LI I I

per serving:

12 ounces canned tuna. in water

936 Calories(kcal)
18gTotalFat
(27o/o
caloriesfrom fat)

1 cup white beans,cooked

1 cup greenpepper
1 cup yellow pepper

110g Protein

4 tablespoons green onion

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86 g Carbohydrate

3 tablespoons parsley

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102mg Cholesterol

dash white pepper

1| 8I mg Sodium

3 tablespoons lemon juice

3 tablespoons lemon zest

2 tablespoon olive oil

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Serves 1
1. Ptacea[t ingredientsin a gtassbowl and mix thoroughly

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2. DrizzLeLightty with otive oi[.

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L E V E LI I I
4 protein, 1 carbohydrate
1 vegetable,I fat

- L E V E LI
I T A L I A NM E A T L O A F
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per serving:

cup onions, diced

2 tablespoons fat-free chicken broth, low sodium
2 tablespoons minced garlic

297 Calories (kcal)

3 g Total Fat

1-l/2 pounds ground turkey breast

(B%ocalories from fat)

l/2 cup sourdough breadcrumbs

45 g Protein

I/2 cup + 2 tablespoons low-sodium, low-fat marinara sauce

2 tablespoons fresh basil, chopped
2 tablespoons ltalian parsley, chopped

20 g Carbohydrate
706 mg Cholesterol
410 mg Sodium

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1. Preheatoven to 350 degrees.

2. Saut6the onionsin the chickenbroth untiLLightlybrowned.
3. Add the garlicand cook 5 minutes more. Removefrom heat and cooLsl-ightry.
4. ln a Largemixing bowL,combine the onion mixture with the ground turkey, breadcrumbs,1/2 cup marinarasauce,
basiL,ano parsLey
5. Formmixture into a Loaf,Shapeand place in an ungreasedLoaf pan.
6 . B r u s hw i t h t h e r e m a i n i n g2 t a b L e s p o o nm
s a r i n a r as a u c ea n d b a k e u n t i Lc o o k e dt h r o u g h , 3 0t o 4 5 m i n u t e s .

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T.Drainoff fat and Let cool 20 minutesbefore cutting into B sLices.

L E V E LI

2 slices(6 ounces)
2 protein, I vegetable

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I T A L I A NM E A T L O A F- L E V E L I I
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per servtng:

cup onions, diced

2 tablespoons fat-free chicken broth, low sodium
2 tablespoons minced garlic

396 Calories (kcal)

4 g Total Fat

1-1/2pounds ground turkey breast

(B% calories from fat)

1/2 cup sourdough breadcrumbs

60 g Protein

1/2 cup + 2 tablespoons low-soCium, low-fat marinara sauce

2 tablespoons fresh basil, chopped

26 g Carbohydrate
| 41 mg Cholesterol

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1. Preheatoven to 350 degrees.

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2. Sautethe onionsin the chickenbroth untiLLightlybrowned.

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2 tablespoons ltalian parsley, chopped

546 mg Sodium

3. Add the garlicand cook 5 minutes more. Removefrom heat and cool sLightry.
4' ln a Largemixing bowl, combine the onion mixture with the groundturkey, breadcrumbs,1/2cup marinarasauce,
basiL,and parsley.
5. Formmixture into a Loaf,Shapeand place in an ungreasedloaf pan.
6. Brushwith the remaining2 tablespoonsmarinarasauceand bake until-cooked through,30 to 45 minutes.
7. Drainoff fat andLet cooL20 minutesbefore cutting into B slices.

LEVEL II
3 slices (9 ounces)
3 protein, I vegetable

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I T A L I A NM E A T L O A F- L E V E L I I I

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per serving:

1 .1 -,,.. -".i^.. j
L U P u r i l u t r r , u" tt L
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2 tablespoonsfat-free chicken broth,low sodium

2 t a b l e s p o o n sm i n c e dg a r l i c
1- 1/ 2 p o u n c t sg r o u n d t u r k e y b r e a s t

594 Calories (kcal)

5 g Total Fat
(8o/ocalories from fat)
91 g Protein

1/2 cup sotrJough breadcrumbs

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40 g Carbohydrate

1/2 cttp + 2 tablespoons low-sodium, low-fat marinara sauce

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2 tablespoons fresh basil, chopped

2 tablespoons ltalian parsley chopped

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819 mg Sodium

'1.
Preheatoven to 350 degrees.

2. Saut6the onions in the chicken broth until l-ightly browned.

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3. Add the gartic and cook 5 minutes more. Remove from heat and coo[ sLightl"y.

4 . I n a L a r g em i x i n g b o w L . c o m b i n e t h e o n i o n m i x t u r e w i t h t h e g r o u n d t u r k e y , b r e a d c r u m b s , 1 / 2 c u p m a r i n a r as a u c e ,b a s i La, n d p a r s l e y

5 . F o r mm i x t u r e i n t o a L o a f ,S h a p e a n d p l a c e i n a n u n g r e a s e dL o a f p a n .

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6 . B r u s hw i t h t h e r e m a i n i n g2 t a b L e s p o o nm
s a r i n a r as a u c ea n d b a k eu n t i Lc o o k e dt h r o u g h ,3 0 t o 4 5 m i n u t e s .

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7. Drainoff fat and Let cool 20 minutes before cutting into B slices.

LEVEL III
=

4 slices (l2 ounces)

4 protein, T vegetable

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c n ' L L E DA H r r u N A s A L A D- L E V E Lr
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6 ounces yellowfin tuna lalti)

352 Calories (kcal)

2 cups arugula leaves

I g Total Fat

2 tablespoonssoybeans
l/4 cup canned water chestnuts, drained

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L i m e - s o yv i n a i g r e L t(es e er e t i p e )

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1.GriLL
tunafor 2 to 4 minuteson eschside,dependinton yourpreference
for doneness.

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2 . S L i c ei n t o p o r t i o n - s i z e p i e c e s .

3. Arrangethe arugulaLeaveson Largeplate. Sprinklethe soybeansand water chestnutson top

4. Add the papaya and ahi Last.Garnish with sesame seeds and drizzLe with 2 tablespoons of
l i m e - s o yv i n a i g r e t t e .

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(20o/ocalories from fat)

51 g Protein
20 g Carbohydrate
77 mg Cholesterol
79 mg Sodium

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per servtn9:

L E V E LI
z protetn, t/z trutt, t vegeQote

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G R I L L E DA H I T U N A S A L A D - L E V E L I I
1,

per servtng:

ouncesyellowfin tuna (ahi)

449 Calories (kcal)

3 cups aruoula leaves

9 g Total Fat

2 tablespoons soybeans

(l7o/ocalories from fat)

1/4 cup canned water chestnuts, drained

71 g Protein

1/2 cup papaya, cubed

21 g Carbohydrate

1 teaspoon sesame seeds

1 15 mg Cholesterol

Lime-soy vinaigrette (see recipe)

1 1 6m g S o d i u m

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Serves 1
1. GriL[tuna for 2 to 4 minutes on esch side,dependingon your preferencefor doneness.

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2. Sliceinto oortion-sizeoieces.

3. Arrangethe aruguLaLeaveson LargepLate.SprinkLethe soybeansand water chestnutson top

4. Add the papayaand ahi Last.Garnishwith sesameseedsand drizzLewith 3 tabLespoons
of
Lime-soyvinaigrette.

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LEVEL II

3 protein, 1/2 fruit, 1 vegetable

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G R I L L E DA H I T U N A S A L A D - L E V E L I I I
\

per serving:

orn.", yellowfin tuna (ahi)

546 Calories (kcal)

4 cups arugula leaves

10 g Total Fat

2 tablespoons soybeans

(160/ocalories from fat)

1/4 cup canned water chestnuts, drained

9I g Protein

| /2 cup papaya, cubed

22 g Carbohydrate

1 teaspoon sesame seeds

153 mg Cholesterol

Lime-soy vinaigrette (see recipe)

1 5 3m g S o d i u m

:I
-

I
!

-I

>erves I

iF-

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1. GriL[tuna for 2 to 4 minutes on esch side,dependingon your preferencefor doneness.

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-J

2. Sliceinto portion-sizepieces.
3. Arrangethe arugulaLeaveson Largeplate. Sprinklethe soybeansand water chestnutson top.
4. Add the papayaand ahi Last.Garnishwith sesameseedsand drizzle with 4 tablespoonsof
Lime-soyvinaigrette.

---

:2
LEVEL III
4 protein, 1/2 fruit, 2 vegetable