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for large chunks of time. In order to stay energized throughout this final phase, you are going
to need a tot of fuet, meaning carbs. With the proper amount of fuel you'lL be able to work
out much harder and, in turn, burn more catories and cause more extensive
PHASE

3: ENDURANCE

MAXIMIZER

muscularbreakdown,leading to greater fitness.so your diet wi[L now be

primarity carbs for fue[, with enough protein and fat to keep your musc[es recovering
guickly and everytfiing running srnoothty. Congratulations, you are now eating tike an adrlete!

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DAIRY

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DAY5
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II II
I II

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D u r i n g P h a s e3 u s e t h e f o l l o w i n g t i s t t o d e t e r m i n e w h i c h f o o d s t o

AtL LEVELS
PHASE

purchase from the Srocery store, and how much of these foods
constitutes one serving. Remember, the foods you choose to
incorporate in your diet are up to you -just

PORTION PLAN FOODS

m a k es u r e t h e p o r t i o n sf i t w i t h i n t h e
parameters of your determined nutrition [eve[.

each serving =1 tbsP =1 20 cat.

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

each serving =1 00 cat.

3 oz_Chicken or turkey breast

6_Egg whites
3oz_Fish and shellfish
3 oz_Ham sl ices, fat-free
3 o,_Pork tenderloin
1/3cup_Proteinpowder
3 6,-Red meat (top sirloin, skirt steak)
3 oz_Red meat, lean

each serving =200 cat.

1 medium_Bagel,whole wheat
1 cup_Baked beans
1 cup_Beans (kidney, black, etc.)
1_Bran muffin (2.5 oz)
2sLices_Bread(whole wheat, rye, or pumpernickel)
1 cup_Cereal,whole grain
1 cup_Couscous
'12-Crackers
2 whoLe_En g Ii sh m uffi n s
l cup_Hummus
1 cup_Lentils
l cup_Oatmeal

e a c hs e r v i n g= 1 2 0 c a [ .

1-1/2oz _Cheese,low-fat
1 cup_Cottage cheese, Io/o
1-'l/2oz-Fetacheese
1-1/2 oz_Goat cheese,semisoft
1-'l/2 oz_M ozza rel Ia, pa rt ski m

POF|TIOru PLAru

Soy burger_l
Soy slices_5
Tofu_3 oz
Tuna_3oz
Turkey bacon_2 sLices
Veggie burger_1
Veggie dog_t

Pancakes (3.6 oz)_z

Pasta or noodles_l cup
Pita, whole wheat_l Larye
Potato (2" x 4-3/4") _1
Quinoa-"| cup
Refried beans, low-fat_l cup
Rice, brown or wild_l cup
Sweet potato_l medium
Tortillas, corn_3
Tort i IIa, w h o Ie w he at _'l Large
Waffles, whole wheat_2
Wheat berries_l cup

Parmesan cheese_3oz
Skim milk_goz
Soy cheese_1-1/2oz
Soy milk_8oz
Yogurt, nonfat plain-8 oz

FRUITS
e a c hs e r v i n g= 10 0 c a L .

I medium_Apple
1 cup_Apricots
I medium_Banana
ntaloupe
1/4medium_Ca
1 cup_Cherries
I oz_Dried fruit
6 oz_Fresh-sq u eezed j u i ce
1 medium_Grapefruit
1 cup_Grapes
l cup-Kiwi

Mango_l/2 medium
Nectarine_l medium
Orange_1 targe
Papaya_1/2medium
Peach_1medium
Pear_l medium
Raspbe rri es,b I u e be rri es,b Iack b er ri es_1 cup
Straw be rr i es, sI i ced_2 cups
Tangerine,1 medium
Watermelon_1 cup

VEGETABLES
eachserving = 50 ca[.
1 cuP= cooked vegetables
vetetabLe juice
or vegetabte soup
2 cups = leafy greens

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

Lettuce
Marinarasauce
Mushrooms
Peas
Peppers
Spinach
Sprouts
Squash(summeror winter)
Stringbeans
Tomatoes
V-8ojuice, low-salt
Vegetablesoup,etc

CONDIMENTS
e a c hs e r v i n g= 2 t b s P = 5 0 c a t .

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

SNACKS
single serving =1 00 caL.
doub[e serving =200 caL.

1oz_Dried fruit
3_Fig Newtons
1_Frozen fruit bar
I mediumpiece_Fruit
8oz_Fruit sorbet
l2_Mini rice cakes
4 oz_Nonfat frozen yog u rt
1 tbsp_Peanut butter with celery sticks
I oz_Pitachips
3 cups_Popcorn, lite
i tarye*Pretzel, sou rdough
2oz_Soy nuts
1-1/2oz_Stringcheese
I oz_Tortilla chips, low-fat
8 oz_Yogu tt, n o n fat pla i n

Bean dip_+tuspwith chips_t oz

Cheese,low-fat _1 oz with crackers_6
Hummus _4tbsp with carrot sticks
Nuts_] oz
P90X Peak Performance Protein Bar_1
P90X Peak Recovery Form u la _t 2-16 oz
Soy nuts_4oz
String cheese_3oz
Yogurt, nonfat fruit-flavored .8 oz

POF|TIOru PLAru

ALL LEVELS
PHASE

DAIRY
Buttermitk, low-fat
Cheddarcheese,tow-fat
Cottage cheese, 1olo
Cream cheese,fat-free
Eggs
Feta cheese,Low-fat

Mozzaret[a,part skim
Parmesancheese,fat-free
Ricotta cheese,Low-fat
Skim miLk
Yogurt,nonfat f ruit-f Lavored
Yogurt,nonfat pLain

M EA T IIfT,UIflITIN
Chickenbreast halves, skin[ess,boneless
Pork chops,center cut

Soy/veggieburgers
Steak,ftank

SEAFOOD
HaLibut

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

SaLmonfiLtets

VEGETABTES
AruguLa

Satsafresca

BroccoLi

ScaILions

C arrots

ShaLtots

CeLery
G a r [ i c ,m i n c e d

Soybeans
Spinach,f rozen, chopped

Green beans

spinach

Green chiLes.canned,chopped

Sprouts

Lettuce (iceberg,romaine,butter, red Leaf,etc)

Mushrooms,Portobetlo
Mushrooms,white
Peas
Pepper,yettow
Potatoes
Onion,brown

Squash,yetlow
Tomatoes,cherry
Tomatoes,Roma
Tomatoes,stewed
Sweet potatoes
Water chestnuts, canned
Yams

Onion,red

Zucchini

AppLes,green

Oranges

FRUIT
AppLesauce
Bananas

Papayas

B[ueberries

Peaches

Canta[oupe

Pears

Grapes
Honeydew
Lemon juice

NNAFIHET LIST

Orange juice, fresh

Pearnectar
P i n e a p p L ec h u n k s ,f r e s h
Raisins

L i m ej u i c e

Raspberries

Nectarines

Strawberries

-.
s
I

BREADS
Baget,whote wheat
Bakedbeans,canned,nonfat
B L a c kb e a n s , c a n n e d
Bread,whote wheat
Bun, whote grain
Crackers,wheat
Ftour, atL-purpose
Flour, whote wheat
Granola,tow-fat
Itatian bread (focaccia)
Navy beans,canned

Quinoa
Refried beana,canned,fat-free
Tabouti
Tortiltas, whole wheat
Pasta,whole grain
Pastry fLour, whole grain
Rice, brown
Rice, Spanish
Rice,white
Ro[[, whole grain
Waffles, whote grain

Oatmeat (uncookedoats)

CONDIMENTS
Apricot preserves
Bakingpowder
Bakingsoda
Brown sugar
Canotaoil
Chicken broth, defatted, tow-sodium
Chiti sauce
Dijon mustard
Evaporated skim mitk

Mustard, stone-ground
Otive oiI
Otive oiI spray
Peanut butter, chunky
Sour cream, lite
Soy sauce,low-sodium
Steak sauce
Sweet vermouth
Tabascosauce

Fructose

Tomato paste

Fruit jam, pure

Vegetable oiL

Honey
Ketchup
MapLesyrup, tow-sugar

Vinegar,red wine
Vinegar,rice
Worcestershire sauce

SEASONINGS
Arrowroot
B[ackpepper, ground
Cayennepepper
Chives

Cumin
Garlic powder
Oregano
Sa[t

Cinnamon

SNACKS
Beandip, tow-fat
Dried fruit (apricots,pears,raisins)
Fig Newtons
Frozen fruit bars
Frozen yogurt, nonfat
Hummus,tow-fat
Mini rice cakes

Nuts (aLmonds,cashews, pecans,pistachios, soy)

Pita chips
Popcorn.Lite
Pretzets, sourdough
Sorbet
String cheese,part-skim
Tortitta chips,low-f at

NNAF|HET LI5T

L E V E LI
PHASE

-Recipe included

1_BlueberryMuffinl
8 oz_No nfat pla i n yog u rt
1 cuo Berries

1_Recovery drink

2_Whole grain waffles

1 tbsp_Peanut butter
8oz_Skimmilk
1_Banana,
medium

1_Recoverydrink

t_Whole grain roll

1/2cup_
Low-fat
ricotta cheese
Roma tomato
4 stices_
drizzle_OIiveoil
1 cup_Cantaloope

1/2 cup_ Low-fat granola

8 oz_Nonfat plai n yog u rt
1 cup_Strawberries,sliced

1-Veggle burger
t/2-Whole grain bun
2cups-Salad greens
2 tbsp_ D ressing (yo u r c hoi ce)

t-Pasta SaladlI

_Recoverydrink

1 cup-Black& White
B e a nC h i t i l
2cups-Saladgreens
2 tbsp_ D ressi n g (yo u r ch o i ce)

1_Recovery drink

t-Stuffed Baked
Potatol
2cups_Saladgreens
2tbsp_ D re ssi n g (yo u r ch o i ce)

3_OatmealPancakesll
2tbsp_Low-sugar
maple syrup
1 cup_Applesauce

I _ Recovery drink

'l
8oz_Cottagecheese, o/o
1 cup_ Pi n eapple ch un ks,
in water
Whole wheat toast
2 stices_
2tsp_Purefruit jam

t _Recoverydrink

1_SpicyChinese
NoodlesJ

1_Recoverydrink

1-Vegetarian TostadalI

1_Wholewheat bagel
2tbsp_Fat-free cream cheese
8 oz_Nonfat p Iai n yog u rt
1.up_Berries

NNEAL PLAru

t-Grilled Ve99
Focaccia I
l cup_Melon

3_ Fig Newtons
I _ Sourdough
pretzel

6 oz_ Chicken
2tbsp-Apricot Sauce]
1/2-Baked yam, medium
1 cup_Green beans,steamed
1/4_Mango

12_Mini rice
cakes
1_ Frozen
fruit bar

6 oz_Halibut
2 tbsp- Musta rd Cream SauceI
1 cug_Brown rice
2 cups
_ Spinach, steamed
1 cup_Raspberries

3 cups_Lite popcorn
4oz_Nonfat
frozen yogurt

6 oz- Fla nk steak, g ri Iled

2tbsp_Steaksauce
t_Baked potato, medium
1 cup-Onion,zucchini, and
stewed tomato saute
1_Nectarine,medium

1 oz_Dried fruit
2oz_ Soy nuts

6 oz_Mediterranean
Shrimp Kebabsl
1 cup_White rice
1_Orange,medium

Soz' Fruit sorbet

12_Mini rice
cakes

6 oz_Chicken
2tbsp_Barbecue Saucell
1 cup_Nonfatbaked beans
2cups_Saladgreens
2 tbsp_ Dressi n g (yo u r ch o i ce)

t _ Sourdough
pretzel
4 o,_ Nonfat frozen
yogurt

6oz-Salmon
2 tbsp- Dijonnaise Sauce I
l cup_Quinoa
1 cup_Broccoli, steamed
1 cup_Grapes

1_Medium
fresh fruit
1 tbsp_Peanutbutter
w/ celery
sticks

6oz_Pork Chop with Apple &

Sweet PotatolI
1 cup_Peas
2 cups_Salad greens
2 tbsp_ Dre ssi n g (yo u r ch o i ce)

I
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L E V E LI I
PHASE

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SNACK

t_ BlueberryMuffin@
8 ot_ Nonfat plain yogurt
1 cup Berries

1_Recoverydrink

SNACK
1_Veggieburger
1_Whole grain bun
3 cups_Salad greens
3 tbsp_Dressing (your choice)
l cup_Melon

1o'' AImonds
1-1/2o,_String cheese

9 oz_Chicken
3tbsp_Apricot SauceI
t_Baked yam, medium
1 cup_Green beans,steamed
3cups_Saladgreens
3 tbsp_Dressing (your choice)
1/4*Mango

1oz*Low-fat
tortilla
chips w/
4tbsp_Bean dip
1_Medium fruit

9 oz_Halibut
3 tbsp_ M u stard Cream Sau ceJ
1 cup_Brown rice
3 cups_Splnach,steamed
1_Peach,medium

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DAYV3-Whole grain waffles

2tbsp_Peanutbutter
aoz Skim milk
1 _ B a n a n am, e d i u m

1_Recoverydrink

1_Pasta
Saladl
1 cup-Melon

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t_Whole grain roll

1/2 cup_ Low-fat
ricotta cheese
4 sl,ices_
Rorna tomato
drizzLe_OIive oil
1 cup Cantaloupe

t_Recoverydrink

2cups_Black& White
BeanChiliJ
3 cups_Salad greens
3 tbsp_Dresslng (your choice)
1 cup_Grapes

3 cups_Lite popcorn
8 oz_Nonfat
fruit-flavored
yogurt

9 oz_Flank steak, grilled

3 tbsp_Steak sauce
t_Baked potato, medium
2 cups_ Onion, zucch i n i, and
stewed tomato sauta
1_Nectarine,medium

I _Recoverydrink

2_ Stuffed
BakedPotatoesJ
3 cups_Salad greens
3tbsp_Dresslng (your choice)
1_Ojange,medium

1 oz_Pita chips w/
4tbsp_Hummus w/
carrot sticks

9 oz_Mediterranean
Shrimp KebabsJ
l cup_Whiterice
3 cups_Salad greens
3 tbsp_Dressing(your choice)
l cup_Melon

8 o'_ Fruit sorbet

l-1/2oz String cheese
6 Crackers

9 oz_Chicken
3 tbsp_Earbecue Saucell
1 cup_Nonfatbaked beans
3 cups_ Salad greens
3 tbsp_Dressing(your choice)
l cup_Fruitsalad

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t/2cup_Low-fat
granola
8 oz_Nonfat pl ai n yog u rt
l cup_Strawberries,
sliced

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DAYV
3-Oatmeal PancakesW.
3 tbsp_Low-sugat
mapte syrup
I cup Applesauce
8 oz_9kim milk

t,Recovery drink

t, Grilled Veggie
FocaccialI
t cup_Taboulisalad
I _ Peach,medium

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8oz_Cottage cheese, 1oto

t cup Pineapple chunks,
in water
2 stices_Whole wheat toast
3tsp_ Pure fruit jam

1_Recoverydrink

1_Spicy Chinese
Noodlesl
3 cups_Salad greens
3 tbsp_Dressing (your choice)
1 cup_Fruitsalad

I _Recoverydrink

1_VegetarianTostadaJ
I cup_Fruitsalad

1 o z _A l m o n d s
I oz Dried fruit
8oz- Nonfat plain
yogurt

9 oz_Salmon
3 tbsp_ Dij o n n ai se Sa u ce J
l cup.Quinoa
1 cup_Broccoli, steamed
1 cup_Grapes

1 oz_Cashwes
1 o,_ Dried fruit

9 oz_Pork Chop with Apple &

Sweet PotatoJ
1 cup_Peas
3 cups_Salad greens
3 tbsp_ Dressing (you r ch oice)

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1_Wholewheat bagel
2rbsp_Fat-freecream cheese
8oz, Nonfat plain yogurt
1 cup_Berries

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NNEALPLAru

L E V E LI I I
PHASE

-Recipe included

ffi',SNACK
t Btueberry Muffin

f
8 oz_Nonfat plai n yog u rt
1 cup_Berries
1/2 cup_Low-fat g ranola

4_Whole grain waffles

ztbsp_Peanutbutter
8oz_Skimmilk
1_Banana,
medium

t_Whole grain rcll

1/2 cup_Low-fat
ricotta cheese
4 stices Roma tomato
drizzle_Olive oil
1 cup_Cantaloupe

1 cup_Low-fat granola
8 oz_Nonfat plain yogurt
1 cup_Strawberries,sliced

SNACK
_Recoverydrink

1_Recoverydrink

1 - P a s t aS a l a d J
1 cup_Melon

l oz_ Almonds
1 oz_ Dried fruit
8oz- Nonfat
frozen yogurt

12oz_Chicken
4tbsp_Apricot SauceJ
l_Baked yam, medium
1 cup_Green beans,steamed
4cups_Saladgreens
4 rbsp_ Dressing (you r choice)
1/4_Mango

1 oz_Low-fat
tortilla
chips w/
4tbsp_Bean dip
1_ Frozen
fruit bar

12oz_Halibut
4 tbsp_ M u sta rd Cream Sau cel'
1 cup_Brown rice
3 cups_Splnach, steamed
l_Peach,medium

1_Recoverydtink

2 cups_Black & White

BeanChilil
4cups-Saladgreens
4 tbsp_ Dressing (you r choice)
1 cup_Grapes
6_ Crackers

3 cups_Llte popcorn
8 oz- Nonfat
fruit-flavored
yogurt
2 o z _ S o yn u t s

12 oz_FIanksteak,grilled
4 tbsp_steak sauce
1_Bakedpotato, medium
2 cups_Onion, zucch i n i, and
stewecl tomato saute
1_ Nectarine,medium

Recovery drink

2-Stuffed Baked
Potatoesa
greens
4cups_Salad
4tbsp_ Dressi ng (you r ch o ice)
1_Orange,medium

1 oz_ Pita chips

4tbsp_Hummus w/
carrots
1 oz_Dried fruit

12oz_Mediterranean
Shrimp Kebabs2
1 cup_Whiterice
4 cups_Salad greens
4 rbsp_ Dressi ng (you r c hoi ce)
1 cup_Melon

8oz_Fruit sorbet
1/2oz_String
cheesew/
6_ Crackers
3 cups_Li te popcorn

12oz_Chicken
4tbsp_BarbecueSauceJ
1 cup_Nonfatbaked beans
4 cups_Saladgreens
4 tbsp_ Dressing (you r ch oice)
1 cup-Fruit salad

4-Oatmeal PancakesJ
4tbsp_Low-sugar
maple syrup
1 cup-Applesauce
8oz Skim milk

1_Recoverydrink

8oz_Cottagecheese, 1o/o
1 cup_Pineapple ch un ks,
in water
4 stices_
Whole wheat toast
3 tsp_Pure fruit jam

1_ Recovery drink

1_Wholewheat bagel
2tbsp_Fat-freecream cheese
8 oz_Nonfat pl ai n yog u rt
l cup_Berries
1/2 cup_ Low-fat g ranola

1_Recoverydrink

l--S' nnEAL PLAru

I

1-Veggle burger
l_Whole grain bun
4 cups_Saladgreens
4 tbsp_ D ressi n g (yo u r ch o i ce)
1 cue Melon

1_Grilled Veggie
Focaccial
1 cup_Taboulisalad
1-Peach,medium

t_Spicy Chinese
Noodlesl
4cups_Saladgreens
4 tbsp_Dressing (your choice)
1 cup_Fruit salad

1-VegetarianTostadal
t cup_Fruit salad

t _ Sourdough
pretzel
8 oz_Frozen yogurt
1 Ftuit, medium

12 oz_ Salmon
4 tbsp_ Dijonnaise Sa uce I
1 cuP- Quin96
1 cup_ Broccoli, steamed
1 cup' Grapes

1 oz_Cashews
I oz_Dried fruit
1- Sourdough
pretzel

t2oz_Pork Chop with Apple &

Sweet Potato ]
1 cup_Peas
4cups_Saladgreens
4 tbsp_ Drc ssi n g (yo u r ch o i ce)

IL
=
per serving:

A P R T C OSTA U C E

=
-Vz
I

cup apricot preserves

56 Calories (kcal)

1/8 cup Dijon mustard

trace Total Fat

1/4 cup low-sodium soy sauce

t

(3o/ocalories from fat)

I4 g Carbohydrate

I g Protein

0 mg Cholesterol

-l

ServesB(yieldsl cup)

In a smaL[bow[, combineaLLingredientsand bLendwett.

353 mg Sodium

=
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LEVEL II

L E V E LI
2 tablespoons= 1 condiment

3 tablespoons = 1-I/2 condiments

LEVEL III
4 tablespoons = 2 condiments

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=

per servtng:

D I J O N N A I S ES A U C E
ornces nonfatyogurt

34 Calories (kcal)

4 ounces low-fat mayonnaise

2 g Total Fat

1 tablespoon Dijon mustard

(57o/ocalories from fat)

1 teaspoon fresh dill, chopped

1 g Protein

2 teaspoons Worcestershiresauce

3 g Carbohydrate

black pepper to taste

trace Cholesterol

dash Tabasco sauce

47 mg Sodium

S e r v e s B ( y i e l d scl u p )
-a

In a smalLbowl, combineaLLingredientsand btend wetl

.l-

ri

L E V E LI
2 tablespoons= 1 condiment

LEVEL II
3 tablespoons = 1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

MUSTARD
C R E A MS A U C E
\shal/ots,

per serving:

chopped
43 Calories (kcal)

1 1/4 cups fat-free chicken broth, low sodium

trace Total Fat

1-l /4 cups sweet vermouth

(60/ocalories from fat)

1/2 teaspoon arrowroot

2 g Protein

l/2 cup evaporated skim milk

1/4 cup Dijon mustard

4 g Carbohydrate

1/2 teaspoon salt

trace Cholesterol
164 mg Sodium

dash white pepper

I tablespoon chopped chives, for garnish

J
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ServesB(yieldslcup)
-1

1. Coat the bottom of a saucepanwith cookingsprayand place over mediumheat.

2. Add the shaLLots

and saut6 until tender, using1/4 cup of the broth to deglazethe pan as necessary.

3. Stir in the remainingbroth and the vermouth. Simmeruntil reduceto 3/4 cup.

-4

4. Disso[vethe arrowroot in a small amountof cold water and add to the pan.Stir untiot slightLythickened.

)
5. Transferthe sauceto a blender, Add the evapotated miLk,mustard, saLt,and pepper and processuntiLsmooth, Garnishwith chives

L E V E LI

LEVEL II
3 tablespoons = 1-1/2 condiments

2 tablesooons: 1 condiment

LEVEL III
4 tablespoon s : 2 cond i ments

J
J
J
=

B A R B E C US
EA U C E
\,

per servtng:

cup ketchup
l6 Calories (kcal)

1/4 cup chili sauce

2 tablespoo n s Worcestersh i re sauce

trace Total Fat

2 tablespoons red wine vinegar

(7 o/ocalories from fat)

trace Protein

2 teaspoons stone-ground mustard

I teaspoon dark brown sugar

4 g Carbohydrate

dash cayenne pepper

0 mg Cholesterol
| 28 mg Sodium

2-1/2 teaspoons garlic, crushed

J
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I

Yields 1 cup

BlendaLLingredientstogether in a smatl bow[. Refrigerateuntil ready to use.

J
L

L E V E LI
2 tablespoons = 1 condiment

LEVEL II
3 tablespoons : 1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

I
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--

B L U E B E R RM
YU F F I N S
\l:J/4

per servtng:

cups whole wheat pastry flour

767 Calories(kcal)

2-1/2 teaspoonsbaking powder

1 g Total Fat

1 cup powdered fructose

(2% calories from fat)

3/4 cup low-fat buttermilk

4 g Protein

3 egg whites
<

40 g Carbohydrate

I cup thawed frozen blueberries, reserving juice

1 mg Cholesterol

1 3 5m g S o d i u m

Serves 12 (yields 72 muffins)

1. Rruhurtoven to 375 degrees.Line 12 muffin cups with papers.

2. tn a smaLL
bowL,combinethe ftour, bakingpowder, and fructose.

3. In a mixingbowL,whisktogether the buttermilk, egg whites, and 2 tablespoonsof reservedberry juice.

4. Addthe flour mixture to the wet ingredients,stirrint just to combine.Stir in the berries.

=
--

5. Spoonthe batter into the preparedmuffin cups,moundingsLightty.BakeuntiLl-ightlybrowned,about 20 minutes.

=
=

, - L E V E LI
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L E V E Li l

lmuffin
lcarbohydrate

lmuffin
lcarbohydrate

L E V E Li l t
lmuffin
lcarbohydrate

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O A T M E A LP A N C A K E S. L E V E L I

per serving:

\]11 cup qutcK-cooktngoats

1/2 cup low-fat buttermilk
=
1/2 cup skim milk
-a

228 Calories (kcal)

5 g Total Fat
(19o/ocalories from fat)

2 egg whites

9 g Protein

1 tablespoon canola oil

2 tablespoons brown sugar, packed

1/2 teaspoon salt, or to taste

I teaspoon baking powder

37 g Carbohydrate
2 mg Cholesterol
468 mg Sodium

| /2 cup whole wheat flour

1/2 cup all-purpose flour

1 teaspoon cinnamon
l/2 teaspoon baking soda

Serves4 (yields twelve 3-inch pancakes)

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1. ln a mediumbowl, combinethe oats, buttermiLk,and mi[k. Set asidefor 15 to 20 minutesto Let the oatmeaLsoften.
2. Beatin the egg whites and oiLand mix weLL.Add the sugar,saLt,and cinnamon,then the bakingpowder, bakingsoda,and ftour.
Stirjust unti[ moistened.
3. Heata LightLyoiled or nonstickgriddle over medium-highheat (375 degreesfor eLectricfrying pan).For eachpancake,pour about 1/8 cup
batter onto the griddLe.Turnwhen the tops are covered with bubbles and the edges Lookcooked, Turnonly once.

L E V E LI
3 pancakes
1 carbohvdrate

J
- L E V E LI I
O A T M E A LP A N C A K E S
\2,

per serving:

cup quick-cooking oats

228 Calories (kcal)

1/2 cup low-fat buttermilk

1/2 cup skim tnilk

5 g Total Fat

2 egg whites

(19o/ocalories from fat)

9 g Protein

1 tablespoon canola oil

37 g Carbohydrate

2 tablespoons brown sugar, packed

1/2 teaspoon salt,or to taste

mn

fhnlactarnl

468 mg Sodium

1 teaspoon baking powder

1/2 cup whole wheat flour

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1/2 cup all purpose flour

1 teaspoon cinnamon

1/2 teaspoon baking soda

Serves4 (yields twelve 3-inch pancakes)
In a medium bowl, combine the oats, buttermiLk, and milk. Set aside for 15 to 20 minutes to tet the oatmeaI soften.
Beat in the egg whites and oiL and mix weL[- Add the sugar, saLt, and cinnamon, then the baking powder, baking soda, and flour.
Stir just untiL moistened.
H e a t a l i g h t L y o i t e d o r n o n s t i c k g r i d d l e o v e r m e d i u m - h i g h h e a t ( 3 7 5 d e g r e e s f o r e l e c t r i c f r y i n g p a n ) . F o r e a c h p a n c a k e , p o u r a b o u t 1 , / Bc u p

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batter onto the griddle. Turn when the tops are covered with bubbtes and the edges Look cooked, Turn only once.

LEVEL II

=
'4

j pancakes
1 carbohydrate

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=
=

O A T M E A LP A N C A K E S- L E V E L I I I
\ff,

per servtng:

cup quick-cooking oars

304 Calories (kcal)

l/2 cup low fat buttermilk

1/2 cup skim milk

6 g Total Fat

2 egg whites

(19o/ocalories from fat)

12 g Protein

I tablespoon canola oil

50 g Carbohydrate

2 tablespoons brown sugar, packed

2 mg Cholesterol

1/2 teaspoon salt, or to taste

624 mg Sodium

1 teaspoon baking powder

1/2 cup whole wheat flour
1/2 cup all-purpose flour
I teaspoon cinnamon
1/2 teaspoon baking soda
Serves i (yields twelve 3-inch pancakes)
1. In a medium bowL, combine the oats, buttermiLk, and mi[k. Set aside for 15 to 20 minutes to Let the oatmeaL soften.

2. Beat in the egg whites and oiL and mix wetl. Add the sugar, saLt, and cinnamon, then the baking powder, baking soda, and flour.
Stir just untiL moistened.
3 . H e a t a L i g h t L yo i L e d o r n o n s t i c k g r i d d L e o v e r m e d i u m - h i g h h e a t ( 3 7 5 d e g r e e s f o r e t e c t r i c f r y i n g p a n ) . F o r e a c h p a n c a k e , p o u r a b o u t 1 / B c u p
batter onto the griddle. Turn when the tops are covered with bubbLes and the edges Look cooked, Turn only once.

LEVEL III
4 pancakes
1 carbohydrate

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2

per serving:

- - . B L A C K& W H I T EB E A NC H I L I
i-

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reaspoon canola oil

I rt

tn

aninn

202 Calories (kcal)

AiraA

2 g Total Fat

2 cups fat-free chicken broth, low sodium

(8o/ocalories from fat)

6 ounces canned tomato paste

15 g Protein

4 ounces green chilies, chopped

35 g Carbohydrate

1 teaspoon cumin

0 mg Cholesterol

l6 ounces canned black beans,drained and rinsed

i-q

964 mg Sodium

76 ounces cannad navy beans, drained and rinsed

{
{
Yields 6 cups

1.In a [arge soup pot, heat the oil over medium-high heat. Add the onions and cook for 5 minutes.

2. Add the broth, tomato paste, chilies, cumin, and beans. Bring to a boiL.
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3 . R e d u c eh e a t t o L o w a n d s i m m e r f o r 1 0 t o 1 5 m i n u t e s , s t i r r i n S o c c a s i o n a L L y .

.=

L E V E LI

LEVEL II

1cup
1carbohydrate

2 cups
2 carbohydrate

LEVEL III
2 cups
2 carbohydrate

:3
i-

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per serving:

FOCACCTA
,r-r- G R T L L EVDE G G T E
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.{

/arge Portobello mushroom,

sliced thin

284 Calories (kcal)

1 large zucchini, sliced thin

9 g Total Fat

1 large yellow squash, sliced thin

(29o/ocalories from fat)

1-1/2 ounces part-skim mozzarella cheese

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19 g Protein

2 slicesltalian focaccia bread

33 g Carbohydrate
23 mg Cholesterol

...41

467 mg Sodium

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Serves1
r-

l. Gri[Lor broiLvegetabLes
for 3 to 5 minutesusingolive oil spray.
2. PtacemozzarelLa
cheeseon one slice of bread,and toast untit cheeseis melted.

3. Placevegetableson sameside as cheeseand top with secondslice of bread.

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L E V E LI
t-

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1 carbohydrate,
2 vegetable

LEVEL II
1 carbohydrate,
2 vegetable

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

pet servtng:

B A K E DP O T A T O
STUFFED
\

\_/

l>

medium bakinq potato

291 Calories(kcal)

10 ounces frozen choPPed sPinach

4 g Total Fat

1/2 cuP broccoli

(12o/ocalories from fat)

1 tablespoon scallions,finely chopped

1-1/2 ounces Iow-fat cheddar cheese

23 g Protein
46 g Carbohydrate

dash salt

9 mg Cholesterol

dash pepPer

5 U 5m g 5 O O t U m

dash garlic Powder

Serves 1 (Levelstl & lll,please double ingredients)
l. Bakethe potato at 425 degreesfor 45 to 60 minutes,or microwavefor about B minutesand then
let standfor 3 to 5 minutes.
2. When the potato is done,scooPits insidesinto a smaLLbowt, reservingskin'
3. Add the spinach,broccoli,scatlions,cheese,and seasonings.Mash.
the potato skinwith the mixture and bake in the oven 10 minutes[ongerto blend,the flavors.
4. FiLL

LEVEL II

L E V E LI
1potato
1 catbohydrate,I vegetable,1 dairy

2 potatoes
2 catbohydrate, 2 vegetable, 2 dairY

P A S T AS A L A D - L E V E L I
\2

ouncespasta
1 cup broccoli florets, steamed
2 whole scallions,sliced
1 tablesPoon olive oil
1 cuP cherrY tomatoes, halved
1/2 teaspoon fresh basil
1/4 teaspoon garlic Powder
1 ounce fat-free Parmesan cheese,grated

Serves 1
i. Cook the pasta according to the directions on the package- Drain'
2. WhiLe pasta cooks, steam the broccoti and chop the scatlions.
weL[
3 . C o m b i n e t h e c o o k e d p a s t a , b r o c c o l i , s c a L l i o n s ,o l i v e o i [ , t o m a t o e s , b a s i L ,a n d g a r L i c p o w d e r . M i x
4 . S p r i n k L ew i t h c h e e s e a n d t o s s a g a i n . C h i t l b e f o r e s e r v i n g .

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

LEVEL III
2 potatoes
2 catbohydrate, 2 vegetable, 2 dairY

per servtng:
453 Calories (kcal)
l5gTotalFat
(29o/ocalories from fat)
20 g Protein
63 g Carbohydrate
23 mg Cholesterol
242 mg Sodium

II

ir

per servtng:

\I P A S T AS A L A D- L E V E LI I
\-t
!

ouncespasta

628 Calories (kcal)

t cup broccoli florets, steamed

22 g Total Fat

2 whole scallions,sliced

(31o/ocalories from fat)

1-1/2 tablespoons olive oil

24 g Protein

1 cup cherry tomatoes, halved

I

86 g Carbohydrate

1/2 teasPoon fresh basil

23 mg Cholesterol

l/4 teasPoon garlic Powder

1 ounce fat-free Parmesan cheese, grated

248 mg Sodium

|l

Serves1
1. Cookthe pastaaccordinSto the directionson the Package'Drain

2. WhiLeoastacooks,steam the broccoLiand chop the sca[Lions'

olive oiL,tomatoes, basiL,and garticpowder. Mix weLL.

3. ComUinethe cookedpasta,broccoLi,scaLlions,

with cheeseand toss again.ChiLLbefore serving.

r 4. SprinkLe

,
I

LEVEL II

1-1/2 carbohYdrate,
2 vegetable, 1 fat

t,

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I
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per servtng:

.a P A S T A
S A L A D- L E V E Ll l l
\
a

pasta

\_4 ounces

802 Calories (kcal)

1-1/2 cups broccoli florets, steamed

30 g Total Fat

3 whole scallions,sliced
a

(32o/ocalories from fat)

2 tablesPoons olive oil

29 g Protein

I cuP cherrY tomatoes, halved

109 g CarbohYdrate

1 teasPoon fresh basil

23 mg Cholesterol

1/2 teasPoon garlic Powder

1 ounce fat-free Parmesan cheese,grated

259 mg Sodium

{
Serves 1

1. Cook the pasta according to the directions on the package. Drain'

2 . W h i L ep a s t a c o o k s , s t e a m t h e b r o c c o l i a n d c h o p t h e s c a L t i o n s '
powder. Mix wel'
3 . C o m b i n e t h e c o o k e d p a s t a , b r o c c o l i , s c a L L i o n so, l i v e o i L , t o m a t o e s , b a s i L ,a n d g a r L i c
4 . S p r i n k l e w i t h c h e e s e a n d t o s s a g a i n . C h i L Lb e f o r e s e r v i n g .

LEVEL III
I

t
I

2 carbohydrate,
2 vegetable, 1 fat

per serving:

N O O D L E S- L E V E LI
S P I C YC H I N E S E
,rltunces

Pasta
2 tablespoonschunky peanut butter

429 Calories (kcal)

1 7g T o t a l F a t

1-l/2 tablespoons low-sodium soy sauce

(35o/ocalories from fat)

l-1/2 tables7oons rice vinegar

I.

16 g Protein

I teas?oon honeY

56 g CarbohYdrate

dash cayenne PePPer

1 tablespoon scallions,finely chopped

0 mg Cholesterol
1056 mg Sodium

5erves I
1. Cook the pasta according to the directions on the package' Drain'
butter, soy sauce, vineSar, honey'
2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e P a n t h e P e a n u t
and cayenne.
dry, add a Little fat-free chicken broth
3. Mix together the pasta and the peanut butter sauce. lf the pasta is too
s
c
a
t
t
i
o
n
s
.
to thin the sauce. Garnish with

L E V E LI
1 carbohydrate,
1 condiment, 1 fat

S P I C YC H I N E S EN O O D L E S- L E V E L I I
pasta
\ounces
j tablespoonschunky peanut butter

per servtng:
660 Calories (kcal)
26 g Total Fat

2 tablespoons low-sodium soy sauce

(33o/ocalories from fat)

2 tablesPoons rice vinegar

| -1/2 teasPoonshoneY

25 g Protein
89 g CarbohYdrate

dash cayenne PePPer

2 tablespoons scallions,finely chopped

0 mg Cholesterol
1444 mg Sodium

Serves 1
1. Cook the pasta according to the directions on the package' Drain'
butter, soy sauce, vinegar' honey'
2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e P a n t h e P e a n u t
and cayenne.
dry, add a Little fat-free chicken broth
3. Mix together the pasta and the peanut butter sauce. lf the pasta is too
to thin the sauce. Garnish with scaLLions.

LEVEL II
1-1/2 carbohYdrate,
2 condiment, 1 fat

II
;
. . S P I C YC H I N E S EN O O D L E S. L E V E L i l l

per servtng:

Qounces pasta
chunkypeanutbutter
j
; tablespoons

789 Calories (kcal)

26 g Total Fat

3 tablespoons low-sodium soy sauce

I

(28o/acalories from fat)

3 tablespoonsrice vinegar

29 g Protein

2 teasPoonshoneY

ll5gCarbohydrate

dash cayenne pepper

0 mg Cholesterol

3 tablespoons scallions, finely chopped

2U4/ mg >OOtUm

Serves 1
I

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

D

2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e p a n t h e P e a n u t b u t t e r , s o y s a u c e , v i n e g a r , h o n e y ,
I

|l

a n oc a y e n n e .
3. Mix together the pasta and the peanut butter sauce. lf the pasta is too dry, add a Littte fat-free chicken broth
to thin the sauce. Garnish with scaLlions.

LEVEL III

{
I

2 carbohydrate,
2 condiment, 1 fat

t
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I

. V E G E T A R I ATN
O S T A D A- L E V E LI
!
whole wheat tortilla
!/arge
I
I cuo fat-freecanned refried beans
1/4 cup tomato, diced
2 tablespoons red onion, diced

1 cup iceberg Iettuce, shredded

2 tablespoons low-fat spur cream

2 tablesPoons salsa

I
I

Serves1
'1.
Preheatoven to 350 degrees.

2. SpraytortilLawith corn oil spray and brown tortitla for severaLminutes untiLcrisp.
3 . M e a n w h i l eh,e a t b e a n si n a s m a L sL a u c e P a n .

4. RemovetortilLaand Layerwith beans,tomato, onion,tettuce, sour cream,and saLsa

=
I
I

t
I

L E V E LI
2 carbohydrate,
1 vegetable,1 condiment

per serving:
449 Calories (kcal)
7 g Total Fat
(l4o/ocalories from fat)
22 g Protein
/5 g LarDonyorate
6 mg Cholesterol
1437 mg Sodium

V E G E T A R I ATNO S T A D A- L E V E LI I
\rr9"

per servtng:

whole wheat tortilla

575 Calories (kcal)

1 cup fat-free canned refried beans

I g Total Fat

1/2 cup Spanislt-style rice, cooked

(l2o/ocalories from fat)

| /2 cup tomato, diced

25 g Protein

3 tablespoons red onion, diced

102 g Carbohydrate

2 cups iceberg lettuce, shredded

6 mg Cholesterol

2 tablespoons low-fat sour cream

1 5 1 0m g S o d i u m

3 tablespoons salsa

]
Serves 1
1. Preheatoven to 350 degrees.
2. Spraytorti[Lawith corn oil spray and brown tortitla for several minutes untiLcrisp.
3 . M e a n w h i L eh,e a t b e a n si n a - s m a LsLa u c e p a n .
4. RemovetortiLLaand Layerwith beans,rice, tomato, onion,Lettuce,sour cream,and sa[sa.

L E V E LI I
2-1/2 carbohydrate,
2 vegetable, 1 condiment

V E G E T A R I ATNO S T A D A- L E V E LI I I

per servtn9:

rfargewhole wheat tortilla

701 Calories (kcal)

1 cup fat-free canned refried beans

B g Total Fat

1 cup Spanish-style rice, cooked

(l0o/ocalories from fat)

1/2 cup tomato, diced

27 g Protein

3 tablespoons red onion, diced

130 g Carbohydrate

2 cups iceberg lettuce, shredded

6 mg Cholesterol

2 tablespoons low-fat sour cream

| 5l0 mg Sodium

3 tablespoons salsa

Serves 1
1. Preheatoven to 350 degrees.
2. Spraytortilla with corn oiLspray and brown tortilLa for severaLminutes untiLcrisp

M e a n w h i L e ,h e a t b e a n s i n a s m a t t s a u c e p a n .

4 RemovetortiLLaand Layerwith beans,rice, tomato, onion,Lettuce,sour cream,and salsa

LEVEL III
j carbohydrate,
2 vegetable, 1 condiment

II
;

*t M E D I T E R R A N E ASNH R I M PK E B A B S- L E V E L
(1 ounce each)
\i_shrimps
a
1/Bred onion, cubed

349 Calories (kcal)

1 7g T o t a l F a t

1/2 zucchini, cut in 1-inch-thickslices

I

(42o/ocalories from fat)

l/4 yellow pepper, seeded and cubed

36 g Protein

4 white mushrooms
I

14 g Carbohydrate

1/4 cup fresh lemon juice

259 mg Cholesterol

I tablespoon olive oil

lt

257 mg Sodium

1 teaspoon oregano

a
a

per serving:

2 metal or wooden skewers

Serves 1 (yields 2 kebabs)

kebabsby aLternatingvegetableswith three shrimpsper skewer.

l. AssembLe

2. In a smaLL
bowl, blend lemon juice, olive oiL,and oreganoto make a marinade.

3. Brushmarinadeover kebabsand place on griLLfor 7 to 10 minutes.

4. Turnand brushwith remainingmarinadewhiLegriLLinguntiLvegetabLesare cooked and shrimpsare opaque

. L E V E LI
)

2protein,l vegetaSle, I fat

I
I

ta,

I.
I

-.

. M E D I T E R R A N E ASNH R I M PK E B A B S- L E V E Lll
I

\-9 shrirnps(l

ounce each)
435 Calories (kcal)

1/8 red onion, cubed

lSgTotalFat

1/2zucchini, cut in 1-inch-thickslices

I
I

(37o/ocalories from fat)

1/4 yellow pepper, seeded and cubed

53 9 Protein

6 white mushrooms
I
I

74 g Carbohydrate

| /4 cup fresh lemon juice

3BB mg Cholesterol

7 tablespoon olive oil

Il

382 mg Sodium

1 teaspoon oregano

3 metal or wooden skewers

a
- ierves

I (yields3 kebabs)

AssembLe
kebabsby aLternatingvegetableswith three shrimpsper skewer.

l.

ln a smalLbowL,blend temon juice, oLiveoiL,and oreganoto make a marinade.

r3

Brushmarinadeover kebabsand place on grill for 7 to 10 minutes.

14

untiLvegetables are cooked and shrimpsare opaque.

Turnandbrushwith remainingmarinadewhiLegriLl"ing

l
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I
ll

Per serving:

LEVEL II
3 protein, I vegetable, 1 fat

i
M E D I T E R R A N E ASNH R I M PK E B A B S- L E V E Lf lf

\
\

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^ snri
, mps ( |

per servlng:

ounce eacn)
636 Calories (kcal)

1/8 red onion, cubed

27 gTotal Fat

1/2 zucchini, cut in | -inch-thick slices

(1o/ocalories from fat)

l/4 yellow pepper, seeded and cubed

73 g Protein

B white mushrooms

28 g Carbohydrate

1/4 cup fresh lemon juice

517 mg Cholesterol

1 tablespoon olive oil

1

taac^^^^

5 1 3m g S o d i u m

-^ 1,6- g a n o

4 metal or wooden skewers

Serves 1 (yields 4 kebabs)
l. Assemblekebabsby aLternatingvegetableswith three shrimpsper skewer.
2. In a smaLL
bowl, blend lemon juice, oLiveoiL,and oreganoto make a marinade.
3 . B r u s hm a r i n a d eo v e r k e b a b sa n d p L a c eo n g r i L Lf o r 7 t o 10 m i n u t e s .
untiLvegetabLesare cooked and shrimpsare opaque
4. Turn and brushwith remainingmarinadewhiLegriLLing

LEVEL III
4 protein, 2 vegetable, 1 fat

P O R KC H O PB A K E DW I T H A P P L E& S W E E TP O T A T O- L E V E LI I
\

per servtng:

o r n . " r l e a n b o n e l e s sp o r k l o i n
1 medium sweet potato
1 medium apple

415 Calories(kcal)
B g Total Fat
(17o/ocalories from fat)
33 g Protein
53 g Carbohydrate

Serves 1

77 mg Cholesterol
B0 mg Sodium

1. Preheatoven to 350 degrees.

2. Slicethe sweet potato thinly. Quarter,core,and slice the apple into eight pieces.
3. On a Largepiece of foiL,Layersweet potato slices,pork chop,and then appLeslices.lf desired,sprinkLe
with cinnamon,saLtand pepper.
4. Wrap weLLand bakefor 40 minutes.

L E V E LI
2 protein,
1 catbohydrate, I fruit

II
-,

* P O R KC H O PB A K E DW I T H A P P L E& S W E E TP O T A T O- L E V E LI I

per servtng:

9 ounceslean bonelesspork loin

1 medium sweet potato

51 3 Calories (kcal)
l2gTotalFat

1 medium apple'

(21o/ocalories from fat)

48 g Protein

5j g Carbohydrate

1 15 mg Cholesterol

Serves1

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

2 . S L i c et h e s w e e t p o t a t o t h i n l y . O u a r t e r , c o r e , a n d s L i c e t h e a p p l e i n t o e i g h t p i e c e s .

3. On a large piece of foiL, tayer sweet potato slices, pork chop, and then apple slices. lf desired, sprinkle

1 1 i .m g S o d i u m

w i t h c i n n a m o n ,s a t t a n d p e p p e r .

=
4. WrapweLLand bakefor 40 minutes.

=
I

LEVEL II
=

3 protein,
I catbohydrate, l fruit

r
II
L-

-- P O R KC H O PB A K E DW I T H A P P L E& S W E E TP O T A T O- L E V E LI I I
\
=

per serving:

/ 2 o u n c e sl e a n b o n e l e s sp o r k l o i n

6l1 Calories(kcal)

1 medium sweet potato

1 mpdittm

l6gTotalFat

snnle

(23o/ocalories from fat)

rt

63 g Protein

53 g Carbohydrate
| 53 mg Cholesterol

|ervp<

'1.
P r e h e a to v e n t o 3 5 0 d e g r e e s .

2 . S l i c et h e s w e e t p o t a t o t h i n L y . O u a r t e r , c o r e , a n d s l i c e t h e a p p l e i n t o e i g h t p i e c e s .

3. On a [arge piece of foil, Layer sweet potato stices, pork chop, and then apple slices. lf desired, sprinkle

142 mg Sodium

w i t h c i n n a m o n ,s a L t a n d p e p p e r .

4 . W r a p w e L La n d b a k e f o r 4 0 m i n u t e s .
I

I
I

r|

LEVEL III
4 protein,
1 catbohydrate, 1 fruit