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As you get into better shape, your workouts wiL[ intensify and your body witt start to crave more carbs to increase its performance. You wiLt start to add starches and "good" comp[ex carbohydrates back into your diet to facititate harder training in a very batancedapproach. This phase wouLd be good for the Longterm if you were sedentary or BOOSTER 2 PHASE : ENERGY But you don't, so we're going to have to adjust it exercised occasionalLy. again. Keep in mind though that this would be the default phase, meaning it's the most wett-rounded diet for the averagejoe or jane.

PROTEINS

DAIRY

FRUIT

VEGETABLES

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PHASE 2
DAYS 29-56

FATS

CARBS

II
CONDIMENTS

SNACKS

PROTEINS

DAIRY

FRUIT

VEGETABLES

FATS

CARBS

SNACKS

PROTEINS

DAIRY

FRUIT

VEGETABLES

FATS

CARBS

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CONDIMENTS I I

SNACKS

BAR coNDrMENrs DRNK III

LEVEL III

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During Phase2 use the following list to determine which foods to purchase from the trocery store, and how much of these foods constitutes one serving,Remember,the foods you choose to incorporate in your diet are up to you-just make sure the portions fit

ALL LEVELS ' P H ^ S E1

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P O R T I O N L A NF O O D S P

within the parametersof your determined nutrition teveL.

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FATS
each servint=ltbsp=t20cat.

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 .

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Chicken or turkey breast O_Eggwhites 3 oz_Fishand shellfish 3 oz_Ham slices, fat-free 3 oz_Porktenderloin 1/3cup_Proteinpowder 3 o,_Red meat (top sirloin, skirt steak) 3 o , R e d m e a t ,l e a n Soy burger_t Soy slices 5 TofuS oz Tuna_3oz Turkey bacon_2sLices Veggie burger_1 Veggie dog_t

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CA RBO H Y D RAT ES
e a c hs e r v i n g= 2 0 0 c a t

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

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

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PRoDUcrs
each serving = l 20 cal

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1-1/2 oz,Ch ee se,Iow-fat 1 cup_Cottage cheese, 1o/o 1-1/2 oz_Fetacheese 1-1/2 oz_Goatch eese, m i soft se 1-1/2 oz_Mozzare Ila, pa rt ski m 3oz_Parmesan cheese

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

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

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

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

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

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

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

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

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

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

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

Double Cheese, low-fat _l oz with crackers_G Cotta g e ch ee se, 1o/o 2 oz _1 Hummus_4t6sp with carrot sticks Nuts_1oz P90X Peak Performance Protein Bar_1 P90X Peak Recovery Form u Ia_1 2-1 oz 6 Soy nuts_4oz String cheese_3oz Turkey jerky_2 oz Yogurt, nonfat fruit-flavored I oz

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AIL LEVETS PHASE

DAIRY
Cheddarcheese,Low-f at Cottage cheese,lo/o Eggs Feta cheese,low-fat part skim M.ozzareLLa, P a r m e s a n h e e s e ,f a t - f r e e c Ricotta cheese,Low-fat S k i mm i L k Yogurt,nonfat f ruit-flavored Yogurt,nonfat plain

M E A T I{llrITIiITN
Beef, ground,extra tean Beef tenderloin fiL[et Chickenbreast haLves, skinLess, boneLess Ham. fat-free Pork tendertoin, sliced Protein powder Turkeybreast, ground

SEAFOOD
Ahi tuna steaks Atbacoretuna. canned Shrimp, aw,medium-size r

VEGETABLES
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Artichoke Arugu[a Asparagus Avocado B a s i t ,f r e s h Carrots Cetery C ilantro, fresh Corn Cucumber Gartic Ginger,fresh parsLey, ItaLian fresh Jatapenopeppers Lettuce (iceberg, romaine,butter, red teaf, etc.) Yushrooms,PortobetLo

Mushrooms,white Onion,brown Onion,green Onion, red Pepper,green Pepper,red Pepper,yetLow Potatoes Soybeans Spinach teaves Sprouts Tomatoes,cherry Tomatoes,Roma Water chestnuts, canned Zucchini

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NNAFIHET LIST

FRUIT
Apptes, green B an a n a s BIueberries Canta[oupe Grapes Honeydew Lemons Lemon juice Oranges Orange juice, fresh Papayas Peaches Pears Pearnectar R ai s i n s Raspberries Strawberries

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Lime juice Nectarines

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BREADS IcIIII

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BageLs, whote wheat Beans,white Bread,whoLewheat B r e a d c r u m b ss o u r d o u g h , wheat Couscous, Granola,tow-fat OatmeaL Pasta,whote grain Pita, whote wheat Rice,brown Rice,wi[d Rot[, whoLe grain Torti[Las, whole wheat Waffles, whote wheat Wheat berries

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C r a c k e r s ,r i c e Crackers,wheat Croutons,sourdough Ftour, aLtpurpose F[our, whoLe wheat

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CONDIMENTS
Anchovy paste p Baking owder Brown sugar Chickenbroth. def atted, Low-sodium Dijon mustard MapLesyrup, Low-sugar Marinarasauce,Low-fat, low-sodium nonfat Mayonnaise, OLiveoil Peanutbutter, reduced-fat S e s a m e i L ,d a r k o Sour cream, tite Soy sauce,low-sodium Sugar Vegetabte oiL Vinegar,baLsamic Vinegar,red wine Vinegar,rice Worcestershire sauce

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SEASONINGS
BLackpepper, ground Nutmeg, ground Peppercorns,crushed SaLt Sesameseeds

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SNACKS
Dried fruit (apricots,pears, raisins) Hummus.tow-fat Popcorn,tite Pretzets, sourdough Soy nuts String cheese,part skim Torti[Lachips,Low-fat Turkeyjerky

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NNAFII{ET LIST

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L E V E LI PHASE

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

1_Proteinbar drink 1_Recovery

l_Shrimp Pasta PomodoroA

8 oz_ Cottage cheese, 1o/o

6oz_ Extra-leanburger patty 1-1/2oz_ Low-fat melted cheese 2cups_ Salad greens w/cucumber and tomatoes 2rbsp- Dressing (your choice) 1/2 cup Fresh berries _

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

1_Protein bar 1_Recovery drink

Grilled Chicken Burritol

I oz_Turkeyjerky

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

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

1_Protein bar t_Recovery drink

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

8 oz_Cottage cheese, I o/o

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

l-Protein Shakel
(see Phase 1 recipes)

1_Protein bar 1_Recovery drink

Turkey Breast Sandwich: 6 oz- Fat-free turkey breast Whole wheat toast 2 slices_ Lettuce 1 Leaf_ Tomato 2 stices_

8 o z_ Nonfat plain

yogurt

6oz_Salmon 2tbsp-GreenAppte Satsa I 1 cup_Asparagus greens 2cups_Salad 2 tbsp D ressi n g (yo u r ch oi ce) _

2_Whole wheat waffles medium 112-Banana, Low-sugar 2tbsp_ maple syrup milk aoz_Skim

_Protein bar -Recovery drink

"t-Chicken Pital

I oz_Turkeyjerky

6oz-Grilled Ahi Tuna Salad I 2 tbsp- Lil'ne-soy Vi n ai g refte I

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

Protein bar t_ Recovery drink
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White Bean & TunaSaladl

1 tbsp_Peanut butter w/ celery sticks

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

oz 3_Pancakes,3.6 2tbsP_ Low-sugar maple syrup 1 cup_Blueberries milk 8oz_Skim 1tbsp_Protein powder

1_Proteinbar drink 1_Recovery

l_Chicken Caesar Salad I ng 2 tbsp Caesa Dressi I -

cheese 1-1/2oz_String

6oz_Filetmignon ztbsp_Peat & Peppercorn Sauce|l 1 cup_Portobello mushrooms

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

T E V E LI I PHASE

1_Protein bar t Recovery drink

t_Shrimp Pasta Pomodorol

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1 oz' Low-fat cheese w/ 6 Crackers

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

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

t_Protein bar 1_Recoverydrink

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

4tbsp_Hummus w/ carrot sticks

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

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

1_Proteinbar 1_Recovery drink

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

3 cups_ Llte popcorn 1-1/2o,_ String cheese

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

I-Protein ShakelI, (see Phase 1 recipes)

1_Protein bar l_Recovery drink

Turkey Breast Sandwich: 9oz_Fat-free turkey breast 2 stices_ Whole-wheat toast I l.eaf_ Lettuce 2 slices_ Tomato 't cup-Vegetable SouplI (see Phase I recipes)

8 oz_ Nonfat fruit-flavored yogutt

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

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z_Whole wheat waffles 1/2_Banana, medium Low-sugat 3t6sp_ maple syrup 8o'_Skim milk

1 _Protein bar 1 Recoverydrink

t-Chicken Pital t o,_Turkeyjerky t _Sourdough pretzel

9oz_Grilled Ahi Tuna Saladl 3 tbsp- Lime-Soy Vinaigrettel l_Whole-grain roll

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

1_Proteinbar 1_Recovery drink

1_White Bean & Tuna Saladf,

1 tbsp Peanut buttel _ w/ celery sticks I oz Dried fruit

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

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

Protein bar Recovery drink

l_Chicken Caesar SaladJ 3 tbsp_CaesarDressing I

2oz_Soy uts n Litepopcotn 3 cups_

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

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P H A S E-

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l cup_Oatmeal 8oz-Skimmilk l tbsp_Proteinpowder 1/2oz_Raisins 1_ Protein bar 1_Recovery drink I _Shrimp Pasta Pomodorol I cup_Melon

SNACK
l oz- Low-fat cheese w/ 6_ Crackers 1- Sourdough pretzel 12 oz_Extra-l ean b u rg er patty 3 oz_Low-fat m e lted ch eese 1_ Baked potato, medium greens w/ cucumber 4cups_Salad and tomatoes 4 tbsp_Dressing (your choice) 1/2cup_Fresh berries

t_Whole wheat bagel 8 oz_Cottage cheese, 1o/o 1_Orange, medium

Protein bar Recovery drink

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

4tbsp_Hummus w/ carrot sticks noz. Turkey jerky

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

1_Pear Granola & MuffinA 8oz_Nonfatyogurt 1 cupStrawberries,sliced

Protein bar Recovery drink

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

1oz_Almonds 3 cups_ Lite popcorn

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

-ProteinShakell (seePhase1 recipes)

1_Protein bar I _Recovery drink

Turkey Breast Sandwich: 12o,_ Fat-free turkey breast 2 slices_ Whole-wheat toast 1 Leaf_ Lettuce 2 sfices_Tomato 1 cup-Vegetabte Soupa (see Phase I recipes)

8oz. Nonfat fruit-flavored yog urt 3 cups_ Llfe popcorn

12oz_Salmon 4 tbsp_6reen Appte SalsaJ 1 cup_ Asparagus 1_Baked potato, medium greens 4cups_Salad 4tbsp_Dressing (your choice)

2_Whole wheat waffles 1/2_ Banana,medium 4tbsP_Low-sugar maple syrup 8oz_9kim milk

t _Protein bar 1_Recovery drink

t-Chicken Pital 1 cup_Grapes

2oz-Soy nuts 2o._Turkey jerky

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

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

Protein bar Recovery drink

1_ White Bean & Tuna Salad l

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

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

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

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

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

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D i CAESAR RESSING
ns ^\ 3 tablespoo lemon iuice 2 z nblespoons red wine vinegar 1 teaspoon olive oil
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per servtng: 43 Calories (kcal) 2 g Total Fat (30%o calories from fat) 5 g Protein 3 g Carbohydrate 5 mg Cholesterol 1 2 1m g S o d i u m

2 tesapoonsanchovY Paste 1 teaspoon black PePPer 1-1/2 tablesPoonsgarlic, minced sauce 1-1/2 teaspoons Worcestershire 1/4 cuP Parmesan cheese 6 ounces nonfat ricotta cheese 1 tablespoon nonfat maYonnaise 1 tablespoon balsamic vinegar

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ServesB(yieldsl cuP) Combine aL[ingredients in a bLender or food processor and process until smooth S e e C h i c k e nC a e s a r S a [ a dr e c i P e .

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I LEVEL
= 2 tablespoons 1 condiment

LEVEL II
3 tablespoons= | -1/2 condiments

LEVEL III
4 tablesooons = 2 condiments

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per servtng: 20 Calories (kcal) 1 g Total Fat (44o/o calories from fat) 1 g Protein 3 g Carbohydrate 0 mg Cholesterol 300 mg Sodium

1 . r , , r i c ev i n e q a r 1/2 cup low sodium soY sauce 1/2 cup fresh Iime iuice 4 teaspoons dark sesame oil 2 teas7oons lemon zest 2 teas7oons fresh ginger 4 cloves garlic, minced

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Serves16 (yields2 cups) in aLL Combine ingredients a blender or food processorand processuntiLsmooth

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2 tablespoons= 1 condiment

LEVEL II
3 tablespoons= 1-1/2 condiments

LEVEL III
s 4 tablespoon = 2 condi me nts

A G R E E N P P L ES A L S A
\rlrto m atoes, ch o p ped 1 cup Granny Smith apples, chopped 1/2 cup cucumber,chopped 1/2 cup corn kernels, chopped 1/2 cup red bell pepper, chopped 7/4 cup green onions, chopped 1/4 cup red onion, chopped 2- 1/2 tablespoons fresh cilantro, chopped 1-1/2 tablespoons fresh lime juice I tablespoon jalapeno, seeded and chopped I tablespoon balsamic vinegar 1-1/2 teaspoons sugar 3/4 teaspoon salt l/2 teaspoon ground black pepper Serves 16 (yields 4-1/2 cups) stirring weLL. e r v e a t r o o m t e m D e r a t u r e o r c h i L L e d . S Combinea[Lingredients,

per serving: 24 Calories (kcal) trace Total Fat (4o/o calories from fat) 4 g Protein 6 g Carbohydrate 0 mg Cholesterol 163 mg Sodium

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LEVEL I
2 tablespoons = 1 condiment

LEVEL II
3 tablespoons = 1-1/2 condiments

LEVEL III
4 tablesooons: 2 condiments

P E A R P E P P E R C O RS A U C E & N
\i .rp orangejuice 1 tablespoon flour 2 medium pears 1 tablespoon Dijon mustard 1 teaspoon peppercorn, crushed 1/4 teaspoon ground nutmeg

per servtng: 46 Calories (kcal) trace Total Fat (60/o calories from fat) 1 g Protein 1 1 g Carbohydrate 0 mg Cholesterol 24 mg Sodium

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

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I2 LEVEL I
2 tablespoons = 1 condiment

LEVEL II
3 tablespoons = 1-l/2 condiments

LEVEL III
4 tablespoons = 2 comdiments

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P E A R& G R A N O L A M U F F I N
pear nectar \f_4 cup canned 2 eOAwnttes
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per servtng: 227 Calories(kcal) 5 g Total Fat (19a/o calories from fat) 5 g Protein 43 g Carbohydrate 0 mg Cholesterol 284 mg Sodium

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I tablespoon lemon juice 1 teaspoon lemon peel, grated 7 cttp whole wheat flour

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I cup all pLtrposefloLtr 2/3 cup brown sugar,packed

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1/2 cup Iow fat granola 1 tablespoon baking powder 1/2 teaspoon ground nutmeg
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I I 4 cups pear, chopped Serves10
1 . P r e h e a to v e n t o 3 5 0 d e g r e e s . 2. Whisk together first 5 ingredients in Largebowl to bLend. 3. Stir both ftours and sugar in medium bowL until no sugar Lumpsremain. a . V i " i n g r a n o L a . a k i n g p o w d e r , n u t m e g , a n d s a l t . A d d p e a r ; t o s s t o c o a t . S t i r f l o u r m i x t u r e i n t o e g g m i x t u r e u n t i L b l e n d e d ( b a t t e r w i L Lb e t h i c k ) b D i v i d ea m o n g 1 0 p r e p a r e d m u f f i n c u p s .

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

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LEVEL II
1 muffin
1 carbohydrate

LEVEL III
I mufftn
I carbohydrate

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BREAKFAST TATOES PO
teaspoon olive oil I mediunl potato, peeled and cut into 1/2 inch pieces 2 nt tts I't m s, c h o p ped roo 1 tablespootl onion, chopped 1/4 teaspooti garlic salt

per servtng: 150 Calories (kcal) 5 g Total Fat (27ohcalories from fat) 3 g Protein 25 g Carbohydrate

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0 mg Cholesterol 522 mg Sodium

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1.Heat oi[ in medium-size nonstick skilLet over medium heat. Add potato and cover. Cook B to 10 minutes or u n t i Lt e n d e r , s t i r r i n g o c c a s i o n a L L y .

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

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l/2vegetable, l fat

LEVEL II
1/2vegetable, I fat

LEVEL III
| /2 vegetable, 1 fat

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G H I C K E NP I T A - L E V E L I
c o u n c e sb o n e l e s s .s k i n l e s s h i c k e n b r e a s t 1 whole wheat pita 1-1/2 ounces low-fat feta cheese,crumbled 1/4 cup tomato, chopped 2 tablespoons red onion, chopped 1/4 cup cucumber,peeled and chopped squeeze of lemon

pet servtng: 490 Calories (kcal) l3gTotalFat (23o/o calories from fat) 52 g Protein 41 g Carbohydrate 137 mg Cholesterol 931 mg Sodium

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Serves 1 20 1. GriLL bakechickenbreast in Pyrex dish at 350 degreesfor approximateLy minutes. or 2 . C o o [ c h i c k e n n dc u b e i n t o f - i n c ho i e c e s . a 3. P[acein pita and add aLL other ingredients. Squeezetemon over top.

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LEVEL I
2 protein, I carbohydrate, 1 vegetable, 1 dairy

C H I C K E NP I T A - L E V E L I I
\orn.", s b o n e l e s s , k i n l e s sc h i c k e n b r e a s t 1 whole wheat pita 1-1/2 ounces low-fat feta cheese,crumbled | /4 cup tomato, chopped 2 tablespoons red onion, chopped | /4 cup cucumber,peeled and chopped
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per serving: 583 Calories (kcal) 14 g Total Fat (27o/o calories from fat) 72 g Protein 41 g Carbohydrate | 86 mg Cholesterol 986 mg Sodium

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

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per servtng: 677 Calories (kcal) l5gTotalFat (20o/o calories from fat) 92 g Protein 41 g Carbohydrate 235 mg Cholesterol 1 0 4 1m g S o d i u m

oLtnces boneless, skinlesschicken breast | whole wheat pita

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

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4 protein, I carbohydrare, 1 vegetable, 1 dairy

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S H R I M P A S T AP O M O D O R O- L E V E LI P
tablespoon oliveoil 1 tablespoon garlic, chopped
2 tablespoor"ts free chicken broth, Iow sodium fat I /2 cup tomato, peeled and diced 2 ounces wl'tole wheat pasta 6 ounces mediurn shrimp, uncooked

per servtng: 531 Calories(kcal) lTgTotalFat (2Bo/o calories from fat) 45 g Protein 51 g Carbohydrate 259 mg Cholesterol 328 mg Sodium

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2 tablespoons basil leaves,chopped
Serves I

1 . B r i n gL a r g ep o t o f w a t e r t o b o i l f o r p a s t a . 2 . M e a n w h i [ e , p L a c e o t i v e o i L a n d g a r t i c i n a L a r g e s a u t 6 p a n a n d s a u t 6 f o r s e v e r a L m i n u t e s u n t i L L i g h t l - yb r o w n e d 3 . A d d c h i c k e nb r o t h a n d t o m a t o e s t o p a n ; s i m m e r f o r 5 t o 1 0 m i n u t e s o r u n t i t t e n d e r 4. Cook the pasta according to the directions on the package. Drain. 5 . A d d s h r i m p t o p a n a n d c o o k f o r s e v e r a Lm o r e m i n u t e s , u n t i l s h r i m p i s o p a q u e . A d d b a s i l a n d t o s s s h r i m p m i x t u r e with cooked pasta.

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LEVEL I
2 protein, 1 carbohydrate, 1 vegetable,I fat

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per servtng: 619 Calories(kcal) l9gTotalFat (270/o calories from fat) 61 g Protein 52 g Carbohydrate 3BB mg Cholesterol 392 mg Sodium

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2 tablespoons fat-free chicken broth, Iow sodium 1/2 cup tomato, Peeled and diced 2 ounces whole wheat Pasta 9 ounces medium shrimp, uncooked 2 tablespoons basil leaves,chopped

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Serves1 pot of water to boit for pasta. 1 BringLarge browned minutes untit LiShtLy in place oLiveoit and garLic a targe saut6 pan and saut6 for severaL 2 MeanwhiLe, Add chicken broth and tomatoes to Dan:simmer for 5 to 'l 0 minutesor untiLtender.

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

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on olive oil \rablespo 1 tablespoon garlic, chopped 2 tablespoons fat-free chicken broth, low sodium 1/2 cup tomato, peeled and diced 2 ounces whole wheat Pasta | 2 ounces medium shrimp, uncooked 2 tablespoons basil leaves,chopped

tJ per serving: 711 Calories(kcal) 20 g Total Fat (25o/o calories from fat) 80 g Protein 53 g Carbohydrate 5t/ mgcnotesterot 580 mg Sodium

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1. Bring large pot of water to boiL for pasta. 2. MeanwhiLe, place oLive oiL and garLicin a Largesaut6 pan and saut6 for severaL minutes untiL LiShtty browned. 3 . A d d c h i c k e n b r o t h a n d t o m a t o e s t o P a n ; s i m m e r f o r 5 t o 10 m i n u t e s o r u n t i l t e n d e r . 4. Cook the pasta according to the directions on the package. Drain. 5 . A d d s h r i m p t o p a n a n d c o o k f o r s e v e r a L m o r e m i n u t e s , u n t i t s h r i m P i s o p a q u e . A d d b a s i La n d t o s s s h r i m p m i x t u r e with cooked Dasta.

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4 protein, 1 carbohydrate, 1 vegetable, 1 fat

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boneless, skinless chickenbreast _pounces 2 cupsromainelettuce,chopped =
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per servtn9: 519 Calories(kcal) lTgTotalFat (30o/o calories from fat) 62 g Protein 26 g Carbohydrate 132 mg Cholesterol

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

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1. Cookchickenbreast as desiredand sLiceacrossthe grain.
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C H I C K E N A E S A R A L A D- L E V E LI I C S
cups romaine lettuce, chopped

per servtng:

\ 9 ouncesboneless,skinlesschicken breast - \- j Caesardressing (see recipe)

620 Calories (kcal) lSgTotalFat (27o/o calories from fat) 83 g Protein 28 g Carbohydrate

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

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o u n c e s o n e l e s s ,k i n l e s c h i c k e n r e a s t b s s b 4 cupsromainelettuce,chopped Caesar dressing(seerecipe)
1-1/2 ounces low-fat Parmesancheesengrated I cup low-fat croutons

per servtng: 722 Calories (kcal) l9gTotalFat (24o/o calories from fat) 103 g Protein 29 g Carbohydrate 231 mg Cholesterol

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| 240 mg Sodium

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4 protein, 1 carbohyd rate, 2 vegetable, l fat

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\ o r n . u , b o n e l e s s s k i n l e s sc h i c k e n b r e a s t , 1/2 cup tomatoes, chopped 2 tablespoons cilantro, chopped 2 tablespoons red onion, chopped 1/2 cup iceberg lettuce, shredded 1/8 avocado I tablespoon low-fat sour cream I whole wheat tortilla

per servtng:

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373 Calories (kcal) l0gTotalFat (23o/o calories from fat) 44 g Protein 27 g Carbohydrate 100 mg Cholesterol 309 mg Sodium

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

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1 carbohyd rate, 2 protei n, 1 vegetable, 1 condiment, 1 fat

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per servtng: 467 Calories (kcal) llgTotalFat (20o/o calories from fat) 64 g Protein
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2 tablespoonscilantro, chopped 2 tablespoons red onion, chopped 1/2 cup iceberg Iettuce, shredded

I/2 cup tomatoes,chopped

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1 tablespoon low-fat sour cream 1 whole wheat tortilla

149 mg Cholesterol 364 mg Sodium

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

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and sour cream R e m o v e a n d p u t c h i c k e n , c h o p p e d t o m a t o e s , c i L a n t r o , r e d o n i o n , Lettuce,avocado,
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per servtng: 555 Calories(kcal) l2gTotalFat (19o/o calories from fat) 83 g Protein
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ounces boneless, skinless chickenbreast 1 cup tomatoes, chopped /2
2 tablespoonscilantro, chopped 2 tablespoons red onion, chopped 1/2 cup iceberg lettuce, shredded 1/B avocado 1 tablespoon low-fat sour cream 1 whole wheat tortilla

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198 mg Cholesterol 419mg Sodium

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

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

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W H I T EB E A N &T U N A S A L A D- L E V E LI
\orn.u s canned tuna,in water 1 cup white beans, cooked 1/2 cup green pepper 1/2 cup yellow pepper 2 tablespoons green onion 2 tablespoons parsley dash white pepper I tablespoon lemon juice 1 tablespoons lemon zest 1 teaspoon olive oil 540 Calories (kcal) 7 g Total Fat o/o (1 | calories from fat) 63 g Protein 58 g Carbohydrate 51 mg Cholesterol 595 mg Sodium per servtng:

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

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\L ounces canned tuna, in water 1 cup white beans,cooked 3/4 cup green pepper 3/4 cup yellow pepper 3 tablespoons green onion 3 tablespoons parsley dash white pepper 2 tablespoons lemon juice 2 tablespoons lemon zest 2 teaspoons olive oil

per servtng:

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

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12 ounces canned tuna. in water

per serving: 936 Calories(kcal) 18gTotalFat (27o/o caloriesfrom fat) 110g Protein 86 g Carbohydrate 102mg Cholesterol 1| 8I mg Sodium

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4 tablespoons green onion 3 tablespoons parsley dash white pepper 3 tablespoons lemon juice 3 tablespoons lemon zest 2 tablespoon olive oil

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\22 cup onions, diced 2 tablespoons fat-free chicken broth, low sodium 2 tablespoons minced garlic 1-l/2 pounds ground turkey breast l/2 cup sourdough breadcrumbs I/2 cup + 2 tablespoons low-sodium, low-fat marinara sauce 2 tablespoons fresh basil, chopped 2 tablespoons ltalian parsley, chopped 1. Preheat oven to 350 degrees. 2. Saut6the onionsin the chickenbroth untiLLightlybrowned. 3. Add the garlicand cook 5 minutes more. Removefrom heat and cooLsl-ightry.

per serving: 297 Calories (kcal) 3 g Total Fat (B%o calories from fat) 45 g Protein 20 g Carbohydrate 706 mg Cholesterol 410 mg Sodium

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4. ln a Large mixing bowL,combine the onion mixture with the ground turkey, breadcrumbs, 1/2 cup marinarasauce,basiL, ano parsLey 5. Formmixture into a Loaf,Shapeand place in an ungreased Loaf pan. 6 . B r u s h i t h t h e r e m a i n i n g t a b L e s p o o nm a r i n a r a a u c ea n d b a k e u n t i Lc o o k e dt h r o u g h , 3 0t o 4 5 m i n u t e s . w 2 s s T.Drainoff fat and Let cool 20 minutesbefore cutting into B sLices.

L E V E LI
2 slices(6 ounces) 2 protein, I vegetable

I T A L I A NM E A T L O A F- L E V E L I I
\, cup onions, diced 2 tablespoons fat-free chicken broth, low sodium 2 tablespoons minced garlic 1-1/2pounds ground turkey breast 1/2 cup sourdough breadcrumbs 1/2 cup + 2 tablespoons low-soCium, low-fat marinara sauce 2 tablespoons fresh basil, chopped 2 tablespoons ltalian parsley, chopped 1. Preheat oven to 350 degrees. 2. Sautethe onionsin the chickenbroth untiLLightlybrowned. 3. Add the garlicand cook 5 minutes more. Removefrom heat and cool sLightry.

per servtng:

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3 slices (9 ounces) 3 protein, I vegetable

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per serving: 594 Calories (kcal) 5 g Total Fat (8o/o calories from fat) 91 g Protein 40 g Carbohydrate
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819 mg Sodium

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per servtn9: 352 Calories (kcal) I g Total Fat (20o/o calories from fat) 51 g Protein 20 g Carbohydrate 77 mg Cholesterol 79 mg Sodium

6 ounces yellowfin tuna lalti)

2 cups arugula leaves 2 tablespoonssoybeans l/4 cup canned water chestnuts, drained
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2. SLicento portion-size pieces. i

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plate. Sprinklethe soybeans 3. Arrange the arugula Leaves Large on and water chestnutson top
4. Add the papaya and ahi Last.Garnish with sesame seeds and drizzLe with 2 tablespoons of l i m e - s o yv i n a i g r e t t e .

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z protetn, t/z trutt, t vegeQote

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per servtng: 449 Calories (kcal) 9 g Total Fat (l7o/ocalories from fat) 71 g Protein 21 g Carbohydrate 1 15 mg Cholesterol 1 1 6m g S o d i u m

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Serves 1 1. GriL[tuna for 2 to 4 minutes on esch side,depending your preferencefor doneness. on 2. Sliceinto oortion-sizeoieces. pLate.SprinkLe the soybeans and water chestnutson top 3. Arrangethe aruguLa Leaves Large on 4. Add the papayaand ahi Last.Garnishwith sesameseedsand drizzLewith 3 tabLespoons of Lime-soy vinaigrette.

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3 protein, 1/2 fruit, 1 vegetable

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\ orn.", yellowfin tuna (ahi) 4 cups arugula leaves 2 tablespoons soybeans 1/4 cup canned water chestnuts, drained | /2 cup papaya, cubed 1 teaspoon sesame seeds Lime-soy vinaigrette (see recipe)

per serving:

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4 protein, 1/2 fruit, 2 vegetable

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