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

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

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

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

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

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

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

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

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ALt LEVELS PHASE T

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PORTION IAN FOODS P

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

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

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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

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

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

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

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

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

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

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l medium,Apple 1 cup_Apricots 1 medium_ Eanana 1/4 medium,Ca ntaloupe I cup_Cherries I oz*Dried fruit 6 oz_Fresh -sq u eezed j u i ce 1 medium_Grapefruit l cup_Grapes l cup-Kiwi

Mango_1/2medium Nectarine_1medium Orange-1 targe medium Papaya_1/2 Peach_l medium Pear_l medium Raspbe r ri es, b I ue be r ri es, 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

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

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

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

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

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

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

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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 cheese 1-1/2oz_String t oz_Turkeyjerky nonfat plain 8 o,._Yogurt,

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

P90X Peak Recovery Form u Ia_12-16 oz P90X Peak Performance Protein Bar 1 9oy nuts_4oz oz String cheese_3 Turkey jerky_2. oz

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AtL LEVELS PHASE

1

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 n h e e s e ,f a t - f r e e c 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 Ham, extra Lean P o r kt e n d e r L o i n Protein powder Soy/veggie burgers S t e a k ,f l a n k o r s k i r t S t e a k ,t o p s i r t o i n Tempeh, ground T o f u ,f i r m , t o w - f a t ( s i l k e n ) Turkey bacon Turkey breast, ground Veggie dogs

SEAFOOD
A [ b a c o r et u n a , c a n n e d HaLibut SatmonfiLtets S h r i m p ,r a w , m e d i u m - s i z e Swordf ish

VEGETABLES
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Artichoke A r t i c h o k e h e a r t s ,c a n n e d AruguIa Asparagus Avocado B a s i Lf,r e s h Broccoti Butternut squash Cabbage,Napa Cabbage,red Carrots CeIery CiLantro,fresh Cucumber, hothouse GarIic Ginger, fresh Green beans Hearts of pa[m,canned Ji c a m a Lemongrass Lettuce (iceberg,romaine, butter, red [eaf, etc.]

Mushrooms Onion, brown Onion, green Onion, red Oregano,fresh Parsley, fresh P e a s ,s n a p P e a s ,s n o w 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 Sweet potatoes Tomatoes,canned,low-sodium Tomatoes, cherry Tomatoes, Roma juice, low-satt V-8@ Zucchini

NNAFIHET LIST

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AppLes Bananas BLueberries Cantatoupe

Limes Lime juice Mangoes Oranges O r a n g ej u i c e Raisins, oLden g Strawberries

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Honeydew Lemons L e m o nj 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 , 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 L t - p u r p o s e , Quinoa R i c e ,b a s m a t i R i c e ,b r o w n Rjice,wiLd S o b an o o d L e s

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CONDI M ENTS
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 Peanut butter, reduced-fat R a n c hs a L a d r e s s i n g ,l o w - f a t d 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 Tabasco auce s 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 V i n e g a r ,w h i t e Water chestnuts W o r c e s t e r s h i r es a u c e

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Fructose Honey I t a L i a n a [ a dd r e s s i n g f a t - f r e e s , Mayonnaise, fat-free Miso, yettow MoLasses

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SEASONINGS

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Arrowroot carawayseed C e L e r ys e e d chi[e C h i L ep o w d e r , p a s i L [ a Cinnamon Cumin Curry powder Ditt Mint

Mustardseed Paprika P e p p e r ,b l a c k P e p p e r ,w h i t e Poultry seasoning Sa[t S e s a m es e e d s Suga r Thyme

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, N u t s ( p e c a n s p i n e n u t s ,p i s t a c h i o s ) , , 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

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L E V E LI PHASE SNACK SNACK
t-Chef Salad I 2 oz_Soy nuts 2 tbsp Lemon-Dill Sauce I 1/2 cup_ Asparagus I cuo Wild rice 1 cup-Puree of RedPepper Soupf l tbsp_ Protein powder

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

Protein bar Recovery drink

Protein ShakelI

1_Proteinbar t_Recovery drink

1-Shrimp Stir-iryl 1 tbsp_Sesame seeds 1 oz_Cashews

1 - 1 / 2 o _ String z

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6 oz_Turkey 2tbsp_Gravya 1/2 cup_ Green beans 1 cup-Butternut SquashSoupf l tbsp_Protein powder

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sLicesTurkey 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

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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

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

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1_Proteinbar 1 Recovery drink

8oz_Skim milk

l_Steak & Arugula Satad I 2tbsp_Balsamic Vinaigrettef

1oz_Turkey ierky

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

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

1 _Protein bar I Recovery drink

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

8 oz_ Cottage cheese, 1o/o

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

1_ProteinShakeJ

1_Proteinbar l_Recovery drink

t_lsland Pork Tenderloin Satad J

1oz_Turkey jerky

t * Beef & Brocco!i Stir-fry I l cup-MisoSoup I I tbsP_Protein powder

bLices_Turkey bacon

t_Cheese crambleIl S
8oz Skim milk

1 Protein bar 1 Recovery drink

pe, 1/ 4_ Cantalou med iu m

1_TunaSatad I greens 2 cups_Salad t cup_ChilledCucumber Soup I

8oz_ Cottage
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6 oz_Lem on -Garl i c Chi cken f I cup_Wild rice 1 cup_Pureeof Asparagus Soup J Protein powder

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T E V E LI I PHASE SNACK.
1 rirrr,]5 NRE;ff :,ii:i:r,l
t-Chef Salad f 30 nuts Pistachios 8oz_Salmon 3 tbsp_Lemon-DillSauce ] 'l cup_Asparagus l cup_Wild rice 2cups_Puree of Red Pepper Soupl 2tbsp_Protein powder
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1-Mushroom Omelet|! 1 cup Fresh strawbe rries _ 12oz Cottage cheese, 1o/o

t Protein bar t _Recovery drink

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

1_ProteinShakel

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1_Proteinbar t _Recovery drink

1_ShrimpStir-fry1 tbsp_Sesame seeds l oz Cashews

3 oz_ String cheese

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t_Chicken SaladJ greens 3cups_Salad 2cups_VegetableSoupl 2tbsp_Protein powder

4oz_Soynuts

8 oz_Halibut 3 tbsp_PestoSauce l l cup- Wild rice 1 cup_ Zucchini

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1_ Soy Sausage Muffind 12oz_Skim milk

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1_Steak Arugula & Satad I 3tbsp_Balsamic Vinaigrettel

2oz_Turkey jerky

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

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8o,_Turkey Burger3 oz_Low-fat Swiss cheese t cup_Coleslaw a 2cups_Gazpachoa 2rbsp_Protein powder

12 o._ Cottage cheese, 1o/o

8 oz_Swordfish 3 tbsp_ Mango-Ginger Sauce I I cup_Wild rice 1_Artichoke,medium

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DAv\1 - P r o t e i nS h a k e J t - P r o t e i nb a r 1_Recovery drink t_lsland Pork I Tenderloin Salad 2oz Turkey jerky 1_ Beef & Broccoli Stir-fry f 2cups-Miso Soup I 2t6sP_Proteinpowder

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_ CheeseScrambte1I 1 2o z _Skim milk 1/4 _Cantaloupe,medium

l,Protein bar t_Recovery drink

1_TunaSalad I 3 cups_ Salad greens 2 cups ChiIled Cucu m ber _ Soupl

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

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L E V E LI I I PHASE ', ,'SNA€K ,

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j-Mushrcom Omeletl 1 cup_Fresh strawberries 12oz_Cottagecheese, 1o/o

1-Protein bar t_Recovery drink

t -Chef Salad f

30 nuts_Pistachios 2 oz_ Turkey jerky

oz_Salmon 1O 4 tbsp Lemon-DilI 5auce f 1 cup_Asparagus l cup_Wild rice 2cups-Puree of Red Pepper Soup I 3tbsp_Protein powder

1-Protein ShakeI

1_ Protein bar 1_Recoverydrink

t-shrimp Stir-fryf Sesame seeds 2 tbsp_ 'l oz_Cashews

3 oz-String cheese 4oz_ Soy nuts

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

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4 sIices_Turkey bacon

Scramble f juice 8 o z _ Fresh-squeezed
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t-Chicken Saladl greens 4cups_Salad 2cups_Vegetable Soup J 3 tbsP_Protein powder

4oz_Soynuts 12o'_Cottage cheese

10oz-Halibut 4tbsp_ Pesfo Sauce' 1 cup_Wild rice 1 cup_ Zucchini

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1_Soy Sausage Muffinl 12ozSkimmilk

1 Protein bar l_Recovery drink

1_Steak& Arugula Salad f 4 tbsp- Balsamic Vinaigrettel

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

t-Spinach Scramblel 12oz_Skim milk t_Grapefruit, medium

1_Proteinbar 1_Recovery drink

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

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

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

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1_ Protein bar 1_Recoverydrink

t_ lsland Pork Tenderloin Salad I

2 oz_Turkey jerky 1 oz Almonds

1- Beef & Broccoli Stir-fryl 2cups- Miso Soup J 3tbsp_Protein powder

4 slices_ Turkeybacon 1-CheeseScramblef1 milk 12oz-Skim 1/2_ Cantaloupe,medium

1 _Protein bar 1 Recoverydrink

't_Tuna Satad I 4cups Salad greens _ 2 cups_Chilled Cucumber Soupl

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

10 oz- Lemon-Garlic Chicken I t cup- Wild rice 2 cups_ Puree of

Asparagus Soupl Proteinpowder

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ALSAMIC INAIGRETTE V
2 tablespoons fresh lemon juice 6 tablespoons Dijon mustard

per servtng: 14 Calories (kcal) 1 g Total Fat (42o/o calories from fat) 0 g Protein 2 g Carbohydrate 0 mg Cholesterol 71 mg Sodium

aJ- l/2 cups balsamic vinegar
4 teaspoons shallots,chopped 4 teaspoons fresh basil, chopped

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2 teaspoons olive oil black pepper to taste

Serves 16 (yields 2 cups)

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2tablespoons=1 condiment

LEVEL II
3 tablespoons = | -1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

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C U M I NV I N A I G R E T T E
\L tablespoons fresh lime juice t/2 taDrespoon orange Jutce 1/2 tablespoon Dijon mustard 1/2 teaspoon cumin powder 1/4 teaspoon salt 1/8 teaspoon black pepper 1 tablespoon olive oil

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LEVEL I
= 2 tablespoons | condiment

LEVEL II
3 tablespoons = 1-1/2 condiments

LEVEL III
: 4 tablespoons 2 condiments

PESTO AUCE S
\1crp ptne nurs 4 cups fresh basil, packed 2 tablespoons garlic, chopped 1 cup fat-free Parmesan cheese, grated | /3 cup white cooking wine 1/3 cup lemon juice 1/2 cup fat-free chicken broth, low sodium 1/2 teasooon salt

per servtng: 61 Calories (kcal) 4 g Total Fat (49o/o calories from fat) 4 g Protein 4 g Carbohydrate 5 mg Cholesterol 1 10 mg Sodium

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Serves 20 (yields 2-1/2 cups) heat and toast nuts, turning untiLgoLden brown. 1. Heat skillet over medium-high puree basiL, cheese,wine, Lemonjuice, and 2. ln food processor, toasted nuts, and garlic. Add Parmesan or chicken broth and peocessuntiLblended.Add saLtto taste and btend.Serveon pasta,chicken, seafood.

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L E V E LI I
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4 tablesooons = 2 condiments

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M A N G O - G I N G ES A U C E R
tablespoonolive oil 1 cup red onion, finely chopped 1 cup mango, peeled and cubed | /2 cup tomato, chopped 1-1/2 tablespoons fresh ginger, minced 1/4 cup fresh lime juice 1/B cup orange juice 1/8 cup dry sherry 1-l /2 tablespoons brown sugar 1-l /2 tablespoons white vinegar

per servtng: 46 Calories (kcal) 1 g Total Fat (19o/o calories from fat) I g Protein 9 g Carbohydrate 0 mg Cholesterol j mg Sodium

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2 tablespoons: 1 condiment

LEVEL II
j tablespoons = 1-1/2 condiments

LEVEL III
= 4 tablespoons 2 condiments

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GRAVY
chopped lli_3 cupshallots, flour 1/j cup all-purpose
3 cups fat-free ch,cken broth, low sodium 1/4 teaspoon salt I teaspoon poultrY seasoning

per servtng: 34 Calories (kcal) trace Total Fat (1o/o calories from fat) 4 g Protein 4 g Carbohydrate 0 mg Cholesterol 229 mg Sodium

S e r v e s 10 1 . 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 -a 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 . y

I LEVEL
2 tablespoons= 1 condiment

LEVEL II
3 tablespoons: 1-1/2condiments

LEVEL III
4 tablespoons = 2 condiments

I , , H O N E Y . C H I LS A U C E
I [a | | , I I chopped fine cuRshallots, 2/3 cup honey, slightly warmed 1/4 cup sherrY vinegar , r c a s p o o np a s i l l ac h i l eP o w d e r 1/4 teasPoon ground cumin / -1/2 cups fat-free chickenbroth, low sodium talt and PePPer to taste 1 teaspoon cilantro, choPPed 3 tablespoons chopped pecans, toasted

Per serving: 56 Calories (kcal) 1 g Total Fat (l3o/ocalories from fat) l g Protein 1j g Carbohydrate 0 mg Cholesterol 48 mg Sodium

S e r v e s 16 'I . 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.

I LEVEL
2 tablespoons= 1 condiment

LEVEL II
3 tablespoons = 1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

L E M O N - D I L LS A U C E
\t ounces shallots 2 cups white wine 2 tabl espoon s a rrow root

per serving: 58 Calories (kcal) trace Total Fat (0%o calories from fat) 3 g Protein 5 g Carbohydrate 0 mg Cholesterol | 07 mg Sodium

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I teaspoon lemon grass,minced 1 tablespoon fresh dill, chopped Serves I0 1. Coat a Large saut6 pan with cookingspray and saut6 shaLlots untiLsoft (not brown),moisteningwith wine if necessary. 2.Disso[ve the arrowroot inl/2 cup of the chickenbroth. Set aside. 3.Add remaining wine to shaLlots and reduce by haLf.Add remaining chickenbroth and reduce by haLfagain. 4. Add the arrowroot mixture. Transfer the mixture to a food processor blender and puree untiI smooth. or juice and [emon grassand simmer over Low heat for about 5.Returnthe sauceto the pan. Add Lemon 30 minutes,until thick. Strainout the Lemongrassand stir in the diLL.

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L E V E LI
2 tablespoons=1 condiment

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

LEVEL III
4 ta blespoo n s=2 co n d i ments

C H I L L E DC U C U M B E RS O U P
\rr,ote h otho use cucu m be r 1/2 cup red onion, chopped j tablespoons fresh dill weed, chopped 1 tablespoon fresh mint, chopped 1-1/4 cups nonfat plain yogurt
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per serving: 60 Calories (kcal) trace Total Fat (5o/o calories from fat) 5 g Protein l0 g Carbohydrate 1 mg Cholesterol 1 9 1m g S o d i u m

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| /B teaspoon black pepper 1/16 teaspoon cayenne 1/4 tablespoon celery seed Yields 1 quart (serving size: 7 cup) CombineaL[ingredients and puree with bLender. ChiLL. with choppeddill or parsLey. Garnish

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2 cupssoup 1 vegetable

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2 cupssoup | -1/2 vegetable

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S PUREE F ASPARAGUS OUP O
cups onions, diced 1/2 teaspoon garlic, chopped I - I /2quarts fat free chicken broth, Iow sodium 1-1/2pounds asparagus,diced 1/2 potato, diced 1 dash salt 1/2 teaspoon yellow mustard seed 1 dash 17-spice ix m 1 2 teaspoon dry mustard

per serving: 38 Calories (kcal) trace Total Fat (9o/o calories from fat) 2 g Protein 5 g Carbohydrate 0 mg Cholesterol 1780 mg Sodium

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S a u t eo n i o n s a n d g a r L i ci n 1 / 4 c u p o f t h e c l ' r i c k e n r o t h . b

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LEVEL I
1 cup soup, 1 tablespoon protein powder | /2 protein, 1 vegetable

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

LEVEL III
2 cups soup,3 tablespoons protein powder I protein, 1 vegetable

B U T T E R N U T Q U A S HS O U P S
shallot, minced 1L tablespoon 1 clove garlic,pressed or minced 3 cups butternut squash,peeled and seeded 1/2 cup fat free chicken broth, low sodium

per servtng: 70 Calories (kcal) trace Total Fat (1o/o calories from fat) 3 g Protein 18 g Carbohydrate

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0 mg Cholesterol 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 .

LEVEL I
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

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GAZPACHO
ounces canned tomatoes, Iow sodium j cups low-sodium tomato iuice 2-1/2 cups hothouse cucumbers, peeled and diced 1/2 cuP carrots, Peeled and diced 3/4 cup each green and red bell pepper, seeded and diced 1/2 red onion, diced 2 shallots 2 garlic cloves 1/3 cuP red wine vinegar 1/3 cuP fresh lemon juice 1 teaspoon paprika 1/4 cup each fresh oregano, basil, and ltalian parsley, chopped | /4 teaspoon white PePPer 1/4 teaspoon Tabasco sauce or to taste Serves 10 (yields 10 cups)

per serving: 20 Calories (kcal) trace Total Fat (4o/o calories from fat) 1 g Protein 5 g Carbohydrate 0 mg Cholesterol 5 mg Sodium

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LEVEL II
2 cupssoup 1 vegetable

LEVEL III
2 cupssoup 1 vegetable

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teaspoondark sesameoil 1/3 cup shallots, finelY choPPed 3 tablespoons miso 7 quart vegetable stock 1/4 cup firm silken tofu, diced 3 tablespoons scallions,sliced for garnish Serves8 and over medium heat. Add the shaLLots cook untiLtransLucent. 1. Heat the sesameoiL in a saucepan heat to tow and 2. Add the miso paste and mix wetl. Add the vegetable stock and bringto a simmer.Reduce s i m m e rf o r 1 5 m i n u t e s . into bowLsand garnisheach servingwith tofu and scaLlions. 3. To serve,LedLe add protein powder just before serving. 4. lf desired,

per servtng: 107 Calories (kcal) 3 I Total Fat (23o/o calories from fat) 4 g Protein 16 g Carbohydrate 1 mg Cholesterol 1052 mg Sodium

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

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protein powder 2 cupssoup,2 tablespoons 1protein, 1 carbohydrate /2

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SO VEGETABLE UP
cupsfat-freechickenbroth, low sodium 4 rcd ootatoes, into | -inch cubes cut
4 cups onions, quartered 1 cup carrots, sliced 1 inch thick 3 cups celery, sliced 1 inch thick 2 cups zucchini, sliced 1 inch thick

per serving: 49 Calories (kcal) trace Total Fat (2o/o calories from fat) 7 g Protein 10 g Carbohydrate 0 mg Cholesterol 377 mg Sodium

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8 ounces tomato sauce,canned 2 cloves garlic, minced l/4 bunch fresh parsley, chopped 1/4 bunch cilantro, chopped dash black pepper Serves1B 1. In a Large stockpot,combinethe chickenbroth, potatoes, onions,carrots,and celery. Bringto a boiL,reduce heat to medium-high, simmer untiLthe potatoes are tender, about 30 minutes. and heat to medium-Low and cook for 10 to 15 Reduce gartic,parstey,and ciLantro. tomato sauce, 2. Addthe zucchini, to more,or until the zucchiniis just tender. Season taste with black pepper and serve. minutes add protein powder just before serving. - 3. lf desired,

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I cup soup, 1 tablespoon protein powdel 1 protein, 1 vegetable /2

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protein powder 2 cupssoup,2 tablespoons 1protein,2 vegetable

LEVEL III
2 cups soup,3 tablespoons protein powder 1 protein,2 vegetable

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S P U R E E F R E DP E P P E R O U P O
cups white wine 1 onion, finely chopped 5 roasted red peppers 2 cups celery, chopped 1 tablespoon garlic, minced 2 plum tomatoes, chopped 1/4 cup tomato paste 2 cups fat-free chicken broth, low sodium

per servtng: 57 Calories (kcal) trace Total Fat (5o/o calories from fat) 3 g Protein 6 g Carbohydrate 0 mg Cholesterol 145 mg Sodium

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2 tablespoons dried thyme 1/4 teaspoon each ground white pepper and ground cumin

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Serves 12 (vields 12 cups) heavy soup pot over mediumheat. Add onion,red peppers,and celery. Cook and stir for 3 minutes.Stir 1. Heatwine in a Large, in garLic. Cook for 2 more minutes,addingmore wine if necessary. heat and simmerfor 25 minutes. 2. Addtomatoes,tomato paste,and broth; cover and bringto a boit. Reduce and 3. Puree soupin a food processoror blender. Returnto the pan, add seasonings, heat through. 4. lf desired, protein powder just before serving. add

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LEVEL I
1 cup soup, 1 tablespoon protein powder 1 protein, 1 vegetable /2

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

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

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P R O T E I N H A K E - L E V E IL S
\.ro skim mitk 3 tablespoons protein powder, such as Beachbodya Whey Protein Powder 1/2 cup berries l/2 banana 1/2 cuo ice 233 Calories (kcal) 2 g Total Fat (Bo/o calories from fat) 20 g Protein 36 g Carbohydrate 4 mg Cholesterol 130 mg Sodium Serves 1 Combineall the ingredients a bLender. in Btenduntil smooth. per servtng:

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\_.ro skim mitk 4 tablespoons protein powder, such as Beachbodyo Whey protein Powder 1 cup berries 1/2 banana 1/2 cup ice per servtn9: 253 Calories (kca,1 2 g Total Fat (90/o calories from fat)23 g Protein 37 g Carbohydrate 4 mg Cholesterol 130 mg Sodium

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skimmitk
5 tablespoons protein powder, such as Beachbodyo Whey Protein Powder 1 cup berries 1 whole banana
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per servtng: 328 Calories (kcal) 3 g Total Fat (9o/o calories from fat) 27 g Protein 52 g Carbohydrate 4 mg Cholesterol 1 3 1m g S o d i u m

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M soY SAUSAGE UFFIN
to 4 soy sausagepatties (approximately 80 calories each) 1 to 2 English muffins 1-1/2 to 4 ounces fat-free mozzarella cheese

per servtng: 395 Calories (kcal) 7 g Total Fat (2o/o calories from fat) 34 g Protein

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28 mg Cholesterol 1490 mg Sodium

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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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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 E C R A M B L E L E V E LI I S
\ a rhol" eqq whites 3 tablespoonsskim milk 3 ounces mozzarella cheese,part skim, grated salt and pepper to taste 388 Calories(kcal) 7 g Total Fat (35o/o calories from fat)
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per serving:

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and cook to desired firmness.
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653 mg Sodium

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1-1/2protein,2 dairy

CHEESE CRAMBLE LEVEL III S
\!l whole egg whites 4 tablespoonsskim milk 4 ounces mozzarella cheese,part skim s a l ta n d p e p p e r to taste

per servtng:

506 Calories (kcal) 9 g Total Fat (35o/o calories from fat) 68 g Protein | 0 g Carbohydrate 62 mg Cholesterol

Serves 1 1 In a bowL, 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.

845 mg Sodium

LEVEL III
2 protein,2 dairy

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per serving: 239 Calories (kcal) 9 g Total Fat (35o/o calories from fat) 29 g Protein 9 g Carbohydrate

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cup Roma tomato, diced 1 cup spinach leaves,cleaned and dried 6 egg whites 7-l /2 ounces feta cheese, crumbled 1 tablespoon fresh basil, chopped

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38 mg Cholesterol 835 mg Sodium

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S P I N A C HS C R A M B L E - L E V E LI I
\\z2 cuRRomatomato,diced 1 cup spinach leaves, cleanedand dried B eoa whites
3 ounces feta cheese,crumbled 1 tablespoon fresh basil, chopped

per servtng: 384 Calories (kcal) lBgTotalFat (430/o calories from fat) 42 g Protein 12 g Carbohydrate 76 mg Cholesterol l419 mg Sodium

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

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

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S P I N A C H S C R A M B L E - L E V E LI I I
\.ro Romatomato,diced 2 cups spinach leaves, cleaned and dried 10 egg whites 4 ounces feta cheese,crumbled 2 tablespoons fresh basil, chopped 518 Calories(kcal) 25 g Total Fat (43o/o calories from fat) 55 g Protein 19 g Carbohydrate 1 0 1m g C h o l e s t e r o l 1877 mg Sodium Serves 1 tender. 1. In a sma[L nonstickpan coated with vegetable spray,saut6 tomatoes and spinachuntil sLightLy Remove and set aside. 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. per serving:

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2 protein,2 dairy,2 vegetable

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M U S H R O O M M E L E T - L E V EIL O
\ 6 eqq whites
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3/4 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, chopped 1 | /2 ounces low-fat cheddar cheese,shredded

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1 protein, 1 dairy, 1 vegetable

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per servtn9: 298 Calories (kcal) 6 g Total Fat (19o/o calories from fat) 50 g Protein B g Carbohydrate 1Bmg Cholesterol 966 mg Sodium

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salt and pepper to taste 3/4 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, chopped

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to 1. In a small bowL,Lightlybeat the egg whites with a fork and season taste with saLtand pepper. over mediumheat. Add the vegetablesand 2. Coat a small nonsticksaut6 pan with cookingspray and pLace 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.

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\0e99 whites salt and pepper to taste 1 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, choPPed shredded 4 ounces low-fat cheddar cheese,

pet servtng: 395 Calories (kcal) B g Total Fat (19o/o calories from fat) 64 g Protein 13 g Carbohydrate 24 mg Cholesterol 1256 mg Sodium

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2 Protein,2 dairY,1 vegetable

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C H E FS A L A D - L E V E L I
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 1/4 cup hearts of palm, chopped I ounce avocado, diced 2 tablespoons low-fat Ranch dressinq

per serving: 323 Calories (kcal) I g Total Fat (2 | o/o calories from fat) 50 g protein 74 g Carbohydrate 86 mg Cholesterol 5l5 mg Sodium

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2 protein, I dairy, 1 vegetable, I condiment

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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 3 tablespoons low-fat Ranch dressinq per servtng:

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452 Calories (kcal) 9 g Total Fat (l8o/ocalories from fat) 74 g protein 18 g Carbohydrate l l9 mg Cholesterol 720 mg Sodium

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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
ounces fat-free turkey breast, chopped 5 ounces ham slice, extra lean, low sodium, chopped 4 ounces fat free mozzarella cheese, chopped

per servtng: 611 Calories(kcal) l4gTotalFat (20o/o calories from fat) 96 g Protein 26 g Carbohydrate 150 mg Cholesterol 5352 913mg Sodium

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1 Roma tomato, chopped 2-l /2 cups romaine lettuce, chopped 1/4 cup hearts of palm, chopped 2 ounces avocado, diced 4 tablespoons low-fat Ranch dressing

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S S T E A K A R U G U L A A L A D- L E V E LI &
\founces top sirloin z cupsaruguta
1/2 pint cherry tomatoes, halved 1/2 cup canned artichoke hearts, drained 2 tablespoons balsamic vinaigrette (see recipe)

per servtng:

398 Calories (kcal) llgTotalFat (42o/o calories from fat) 38 g Protein 20 g Carbohydrate

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87 mg Cholesterol 293 mg Sodium

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1. GriLL broil steak untiLdone,approximately7 to 10 minutes on eachside CooLand cut into I -inch stices. or tomatoes, and artichokehearts and arrangeon p[ates. Top with the steak and 2. Toss together the arugula, vinaigrette. drizz[ewith baLsamic

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6 ouncessteak,2 tablespoons dressing 2 protein, 1 vegetable

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S T E A K A R U G U L A A T A D- L E V E LI I & S
\L ounces top sirloin 3 cups arugula 7/2 pint cherry tomatoes, halved 3/4 cup canned artichoke hearts, drained 3 tablespoons balsamic vinaigrette (see recipe) Serves 4 1. GriLL broil steak untiLdone,approximately7 to 10 minuteson eachside Coo[ and cut into 1-inchslices. or 2 Toss together the arugula, tomatoes, and artichoke hearts and arrangeon pLates.Top with the steak and drizzLe with balsamic vinaigrette. 531 Calories (kcal) l4gTotalFat (42o/o calories from fat) 5l g Protein 26 g Carbohydrate 1 16 mg Cholesterol 414 mg Sodium per serving:

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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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\p ounces top sirloin 4 cups arugula 1 pint cherry tomatoes, halved I cup canned artichoke hearts, drained 4 tablespoons balsamic vinaigrette (see recipe) Serves4 1. GriLL broil steak untiLdone,approximately7 to 10 minutes on eachside CooLand cut into 1-inchstices or 2. Toss to8ether the arugula, tomatoes, and artichokehearts and arrangeon plates. Top with the steak and drizzle with baLsamic vinaigrette.

per servtng:

695 Calories (kcal) lTgTotalFat (41o/o calories from fat) 66 g Protein 40 g Carbohydrate 144 mg Cholesterol 547 mg Sodium

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T U N A S A L A D - L E V E LI
\iounces tuna, canned 3/4 ounce low-fat mavonnaise l-2 teaspoon lemon zest squeezeof lemon 1 tablespoon shredded carrots 1 tablespoon chooped celery 1 tablespoon chopped green onion I teaspoon celery seeds

per serving: 248 Calories (kcal) 5 g Total Fat (l7o/ocalories from fat) 44 g Protein 5 g Carbohydrate 51 mg Cholesterol 348 mg Sodium

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and mix thoroughty.Then add Lemonzest, Lemon bowL.Add mayonnaise Draincanned tuna and place in a smaLL together. green onions,and celery seeds.BLend carrots,ceLery, luice,

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\founces tuna, canned 1 ounce low-fat mayonnaise 3/4 teaspoon lemon zest per servtng: 337 Calories (kcal) 7 g Total Fat (17o/o calories from fat) 59 g Protein 8 g Carbohydrate 68 mg Cholesterol 447 mg Sodium

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squeezeof lemon 2 tablespoon shredded carrots 2 tablespoon chopped celery 2 tablespoon chopped green onion | -l /2 teaspoons celery seeds

and mix thoroughty.Then add Lemonzest, in Draincanned tuna and pLace a smaL[ bowl. Add mayonnaise juice,carrots,ceLery, together. green onions,and celery seeds.BLend Lemon

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L E V E LI I
2-1/2 protein, l fat

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ar t , o u n c e t u n a ,c a n n e d s
1-l/4 ounces low-fat mayonnaise I tablespoon lemon zest squeeze of lemon 3 tablespoons shredded carrots 3 tablespoons chopped celery j tablespoons chopped green onion 2 teaspoons celery seeds

per servinq:5 "-'

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459 Calories (kcal) t tug rotatrat
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15 g Carbohydrate
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Draincannedtuna and pLacein a smaLL bowL.Add mayonnaise and mix thoroughly.Then add Lemonzest, Lemon juice, carrots,ceLery, green onions,and celery seeds.Btendtogether.

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L E V E LI I I
3 protein, 1 fat

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C H I C K E N A L A D. L E V E L S I
\L ounces skinlesschicken breast halves 2 tablespoons !ow-fat mayonnaise 3/4 tablespoon Dijon mustard 2 tablespoons green onions, diced l/8 teaspoon black pepper 1/B teaspoon fresh dill | /4 cup celery, diced

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per servtng:

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2l7 Calories (kcal) 6 g Total Fat (260/ocalories from fat) 32 g Protein 7 g Carbohydrate 79 mg Cholesterol 257 mg Sodium

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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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per servtng: 345 Calories (kcal) l2gTotalFat (32o/o calories from fat) 43 g Protein 74 g Carbohydrate 105 mg Cholesterol 361 mg Sodium

chicken breasthalves fuounces skinless 2-l/2 ounces low-fatmayonnaise ia
1 tablespoon Dijon mustard

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2-1/2 tablespoons green onions, diced 1/4 teaspoon black pepper 1/4 teaspoon fresh dill l/2 cup celery, diced

Serves 3

P o a c h 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 c

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B ounces 2-1/2 protein a

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\ry 3 ounces low-fatmayonnaise

per serving:

ounces skinless chickenbreasthalves
517 Calories(kcal) l6gTotalFat (26% calories from fat) 59 g Protein 38 g Carbohydrate 1j2 mg Cholesterol 544 mg Sodium 1-1/2tablespoonsDijon mustard

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3 cup green onions, diced | /2 teaspoon black pepper 1/2 teaspoon fresh dill 3/4 cup celery, diced

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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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LEVEL III
10 ounces 3 protein

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T I S L A N DP O R K E N D E R L O I N
\_f ounces pork tenderloin, lean 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon cinnamon 2 teasooons olive oil 1/4 cup brown suger,packed 1/2 tablespoon fresh garlic, finely chopped 1/2 tablespoon Tabascosauce Serves4 (yields l5 ounces) '1. Preheat oven to 350 degrees. then coat pork with the spice rub. 2. Stir together saLt,pepper, cumin,chiLipowder, and cinnamon, 3. Heat 1 tablespoonoiL in a 12-inch skiL[etover moderateLyhigh heat and brown pork, turning,about 4 minutes. Placepork in a roastingpan and Tabasco and pat onto top of tenderLoin. 4. Stir together brown sugar,garLic, andcook in the oven for 20 minutes.

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\f_2 each orange,peeled and cut 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)

per serving:

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556 Calories (kcal) l3gTotalFat (37o/o calories from fat) 39 g Protein 51 g Carbohydrate 1 7 1m g C h o l e s t e r o l 781 mg Sodium

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Serves 1 1. WhiLethe tenderLoin roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick slicesand is set side. i 2 . T o s s p i n a c hc a b b a g eb e l l p e p p e r ,a n d r a i s i n s n a t a r g e b o w l . s , , 3. Preparethe dressing. pLate.Arrange pork and orangesLices top and drizzle with dressing. on 4. MoundsaLad mixture on a Large

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2 prctein, 1/2fruit, I vegetable

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per serv,ng: 882 Calories (kcal) lTgTotalFat (35o/o calories from fat) 52 g Protein 9j g Carbohydrate 147 mg Cholesterol 862 mg Sodium

3/4 each oranqe,peeled and cut l-l/2 cups fresh spinach

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

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1-8cup golden raisins 1-1/2 cups Napa cabbage 8 ounces Island PorkTenderloin 3 tablespoons cumin vinargrette (see recipe)

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and is t. Wfritethe tenderLoin roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick sLices set side. --:! 2. Toss pepper, and raisinsin a Largebowt. cabbage, beLL spinach, the dressing. -_ 3. Prepare with dressing. plate. Arrange pork and orangesLices top and drizzLe on Moundsatadmixture on a Large *4.

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L E V E LI I
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
1 each orange,peeled and cut 2 cups fresh spinach 1 each red bell pepper, cut lengthwise into thin strips I /4 cup golden raisins 2 cups Napa cabbage 10 ounces lsland Pork Tenderloin 4 tablespoons cumin vinaigrette (see recipe)

per servtng:

1029 Calories (kcal) l9gTotalFat (31o/o calories from fat) 69 g Protein 87 g Carbohydrate | 47 mg Cholesterol 986 mg Sodium

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Serves1 1. WhiLe the tenderLoin roastingin the oven, peet and cut orangescrosswiseinto 1/4-inchthick slicesand is setstoe. pepper, and raisinsin a LargebowL. 2. Toss spinach, cabbage, beLL 3. Prepare the dressing. 4. Mound saladmixture 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 1/2 teaspoon rice vinegar | /4 cup fat-free chicken broth 1-4 teaspoon garlic, minced 1-4 teaspoon ginger, minced 1 2 cup red onion, sliced in wedges 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

perserving:

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L E V E LI
4 cups 2 protein, 1 vegetable

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aglorn. es shrimp, peeled 1/2 tablespoon low-sodium soy sauce 3/4 teaspoon rice vinegar 1/2 cup fat-free chickenbroth 1/2 teaspoon garlic, minced 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 1-3/4 cups mushrooms, halved 1/2 cup yellow bell PePPer,cubed 1/2 cup canned water chestnuts, drained Serves 1 s 1 . R i n s e h r i m pa n d d r a i nw e L L .
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44 g Carbohydrate 345 mg Cholesterol

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and saut6 tenOerJ untiL broth in a saut6Panover mediumheat.Add the garlicandginger of and rice vinegar, 2 tabLespoons the chicken 2. Heatthe soy sauce,
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.

are the vetetables haLfwall

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

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per servtn9: 571 Calories (kcal) 6 g Total Fat (9o/o calories from fat) 7B g Protein 59 g Carbohydrate 431 mg Cholesterol 1290mg Sodium

peeled ounces shrimp, 3/4 tabtespoon low-sodium soy sauce
1 teaspoon rice vinegar 3/4 cup fat-free chicken broth 3/4 teaspoon garlic, minced 3/4 teaspoon ginger, minced

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1 cup red onion, sliced in wedges I cup bbroccoli florets 1-3/4 cups snow pwas, trimmed 2 cups mushrooms, halved j/4 cup yellow bell pepper, cubed 3/4 cup canned water chestnuts, drained )erves I

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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 . Add aLLhe vegetabLesto the pan and continue to saut6, stirring and adding more broth as necessary. Add shrimp when the vegetables are haLfway t cooked and saut6 untiL the vegetab[es are tender and the shrimp is opaque.

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LEVEL III
5 cups 3 protein,2vegetable

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per servtng:

pounces ground turkey breast t-1/2tabiespoons sourdough breadcrumbs Z
3 tablespoonslow-fat buttermilk

306 Calories (kcal) l2gTotalFat (35o/o calories from fat) 37 g Protein 1 1 g Carbohydrate 101 mg Cholesterol 252 mg Sodium

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2-1/4 teaspoonsgreen onions, minced 2-1/4 teaspoons parsley,chopped I /4 teaspoon Dijon mustard I dash Wprcestershire sauce black pepper to taste Serves 1 'l the gritLor broiLer. . Preheat (seebelow) 2. Combine ingredients alL and divide mixture into patties, size according nutrition LeveL to

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LEVEL I
patty 6-ounce 1protein

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$ g o r r n c e s r o u n d t t r r k e yb r e a s t 2 tab Iespoo n s so u rdoug h breadcrum bs 4 tablespoons low-fat buttermiIk 3 teaspootls green onions, minced 3 teaspoons parsley,chopped 1/2 teaspoon Dijon mustard 2 dashes Worcestershire sauce 2 dashes black pepper to taste 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 .

per serving: 410 Calories(kcal) l6gTotalFat (35o/o calories from fat) 49 g Protein 14 g Carbohydrate 135 mg Cholesterol 351 mg Sodium

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

T U R K E Y U R G E R L E V E LI I I B
\p ounces ground turkey breast 2 1/2 tablespoonssourdough breadcrumbs 5 tablespoons low-fat buttermilk 3-3/4 teaspoons green onions, minced 3-3/4 teaspoons parsley, chopped 3/4 teaspoon Dijon mustard 2 dashes Worcestershiresauce 2 dashes black pepper to taste 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 L 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 . u

per servtng:

512 Calories (kcal) 20 g Total Fat (35o/o calories from fat) 61 g Protein 18 g Carbohydrate 169 mg Cholesterol 443 mg Sodium

LEVEL III
l9-ounce patty 3 protein

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- - B E E F B R O C C O L IT I R- F R Y- L E V E L I S &
\114 cup soy sauce l 2 red onion, sliced = g 1 t a b l e s p o o nn t i n c e d a r l i c =
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per servtng: 466 Calories(kcal) 1 1g T o t a l F a t (21a/o calories from fat) 46 g Protein 49 g Carbohydrate
OQ mn fhnlactarnl

1-1/2pound top sirloin steak,sliced 1 inch thick 1 tablespoon sesame oil 2 tablespoons rice vinegar 1 tablespoon minced ginger 4 cups broccoli florets

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

B ounces dried soba noodles Yields6 cups

4
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s 2 . M e a n w h i L h e a t a s m a L a m o u n to f s o y s a u c ei n a L a r g e a u t 6 p a n ,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 . e, L 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. BLanch roccoli in the boiling water (or microwave on high, covered and vented, for 2 minutes). Add to the meat mixture and keep warm b package directions. Drain, toss with the beef and broccoli, and serve.

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-l = t-t/2cups vegetable 2protein,l carbohydrate,I

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S B E E F B R O C C O L I T I R - F R Y L E V E LI I &
-\]1;4 cup soy sauce I z reo onton, sltceo 1 tablespoon minced garlic 1-1/2 pound top sirloin steak,sliced 1 inch thick 1 t a b l e s p o o n s e s a m eo i l 2 tablespoons rice vinegar 1 tablespoon minced ginger 4 cups broccoli florets

per serving:

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622 Calories (kcal) l5gTotalFat (21o/o calories from fat) 61 g Protein 65 g Carbohydrate 132 mg Cholesterol 2122mg Sodium

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B ounces dried soba noodles Yields6 cups 1 .B r i n g q u a r t s a t e r t o a b o i L . 2 w saut6 pan, add the onionsand garlic,and saut6 untiLopaque heat a smaLL amount of soy saucein a Large 2. Meanwhi[e,

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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 h r o c c o L ii n t h e b o i l i n g w a t e r ( o r m i c r o w a v e o n h i g h , 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 . b

- 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

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B E E F B R O C C O LS T I R - F R Y L E V E LI I I & I
\2, cup soy sauce 1/2red onion,sliced 1 tablespoon mincedgarlic
1-1/2 pound top sirloin steak,sliced 1 inch thick 1 tablespoon sesame oil 2 tablespoons rice vinegar I tablespoon minced ginger 4 cups broccoli florets 8 ounces dried soba noodles
Yields 6 cups

per servrng: 777 Calories (kcal) l9gTotalFat (21 o/o calories f rom fat) 76 g Protein Bl g Carbohydrate 165 mg Cholesterol 2652 mg Sodium

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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. BLanch roccoLiin the boiLing water (or microwave on high, covered and vented, for 2 minutes). Add to the meat mixture and keep warm. b 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 C H I C K E N- L E V E L I C
\2, cup freshlemon juice 2 tablespoons molasses 2 t e a s n o o n <W o r r c s t e r s h i r e a u c e s 4 garlic cloves,chopped 2 pounds skinless hickenthighs c 1/4 teaspoon salt 1/4 teaspoon black pepper Iemon wedges parsley sprigs Yields 1Bounces

per serving:

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

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

LEVEL I
6 ounces 2 orotein

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\ -LEMON-GARLIC CHICKEN - LEVEL II { juice lemon fu_acupfresh 2 tablespoons molasses a
2 teaspoo n s Worcesters l'rre sauce i

per servtng: 192 Calories (kcal) 5 g Total Fat (24o/o calories from fat) 26 g Protein 10 g Carbohydrate 107 mg Cholesterol 274 mg Sodium

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4 garlic cloves,chopped 2 p o u n d s s k i n l e s s h i c k e nt h i g h s c 1/4 teaspoon salt 1/4 teaspoon black pepper temon weages parsley spngs Yields ounces 32

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ingredientsin a nonreactive dish and add chicken.Cover and marinate in refrigerator t hour, turning occasionaLLy 425 degrees.

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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 ; p r i n k L ew i t h s a L t a n d p e p p e r . s

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

256 Calories (kcal) 7 g Total Fat (24o/o calories from fat) 34 g Protein | 3 g Carbohydrate
1l? mn f halactprnl

2 teaspoons Worcestershiresauce

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4 garlic cloves,chopped 2 pounds skinless hicken thighs c 1/4 teaspoon salt I /4 teaspoon black pepper lemon wedges parsley sprigs Yields ounces 32

365 mg Sodium

i
I C o m b i n ef i r s t 4 i n g r e d i e n t s i n a n o n r e a c t i v e d i s h a n d a d d c h i c k e n . 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 {
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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 chickensprinkle with saLtand pepper. ;

a

- 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 l I a

10 ounces 3 prorein

cotEstAW
shredded 3 cupsgreen cabbage,
I cup red cabbage, shredded 7 cup jicama, julienned 1/2 red onion, finely chopped 2 red delicious apples, finely diced 1/2 cup fat-free mayonnaise 1/3 cup white vinegar

per serving: 38 Calories(kcal) traceTotalFat (4o/o caloriesfrom fat) 0 g Protein 9 g Carbohydrate 0 mg Cholesterol 171mg Sodium

plus 2 teaspoonsfructose 2 tablespoons 2 tablespoonsplus 2 teaspoonsDijon mustard 1-l /2 teaspoons caraway seed T/4 teaspoonsalt pinch white pepper
Yields 6 cups 1. Combinethe vegetabtes and apptes in a large bowt and mix we[[. 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