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Anaerobic exercise burns calories at a hugely accelerated rate, and P90X keeps you anaerobic for large chunks of time. In order to stay energized throughout this final phase, you are going to need a tot of fuet, meaning carbs. With the proper amount of fuel you'lL be able to work out much harder and, in turn, burn more catories and cause more extensive PHASE 3: ENDURANCE MAXIMIZER muscularbreakdown,leading to greater fitness.so your diet wi[L now be primarity carbs for fue[, with enough protein and fat to keep your musc[es recovering guickly and everytfiing running srnoothty. Congratulations, you are now eating tike an adrlete!

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D u r i n g P h a s e3 u s e t h e f o l l o w i n g t i s t t o d e t e r m i n e w h i c h f o o d s t o purchase from the Srocery store, and how much of these foods constitutes one serving. Remember, the foods you choose to incorporate in your diet are up to you -just

AtL LEVELS PHASE

PORTION PLAN FOODS

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

each serving =1 tbsP =1 20 cat.

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

each serving =1 00 cat.

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

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

each serving =200 cat.

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

Pancakes (3.6 oz)_z Pasta or noodles_l cup Pita, whole wheat_l Larye Potato (2" x 4-3/4") _1 Quinoa-"| cup Refried beans, low-fat_l cup Rice, brown or wild_l cup Sweet potato_l medium Tortillas, corn_3 ge Tort i IIa, w h o Ie w he at _'l Lar Waffles, whole wheat_2 Wheat berries_l cup

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

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

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

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

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

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

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

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

Lettuce Marinarasauce Mushrooms Peas Peppers Spinach Sprouts Squash(summeror winter) Stringbeans Tomatoes juice, low-salt V-8o Vegetable soup,etc

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

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

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

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

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

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ALL LEVELS PHASE

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DAIRY
Buttermitk, low-fat Cheddarcheese,tow-fat Cottage cheese, 1olo Cream cheese,fat-free Eggs Feta cheese,Low-fat part skim Mozzaret[a, Parmesan cheese,fat-free Ricotta cheese,Low-fat Skim miLk Yogurt,nonfat f ruit-f Lavored Yogurt,nonfat pLain

M EA T IIfT,UIflITIN
Chickenbreast halves, skin[ess, boneless Pork chops,center cut Soy/veggieburgers Steak,ftank

SEAFOOD
HaLibut SaLmon fiLtets Shrimp, aw, medium-size r

VEGETABTES
AruguLa BroccoLi C arrots CeLery G a r [ i c ,m i n c e d Green beans Green chiLes. canned,chopped Lettuce (iceberg, romaine,butter, red Leaf,etc) Mushrooms, Portobetlo Mushrooms,white Peas Pepper,yettow Potatoes Onion,brown Onion,red Satsafresca ScaILions ShaLtots Soybeans Spinach, rozen, chopped f spinach Sprouts yetlow Squash, Tomatoes,cherry Tomatoes,Roma Tomatoes,stewed Sweet potatoes Water chestnuts, canned Yams Zucchini

FRUIT
AppLes,green AppLesauce Bananas B[ueberries Canta[oupe Grapes Honeydew Lemon juice L i m ej u i c e Nectarines Oranges Orange juice, fresh Papayas Peaches Pears Pearnectar P i n e a p p L e h u n k s ,f r e s h c Raisins Raspberries Strawberries

NNAFIHET LIST

BREADS
Baget,whote wheat Bakedbeans,canned,nonfat BLack eans,canned b Bread,whote wheat Bun, whote grain Crackers,wheat Ftour, atL-purpose Flour, whote wheat Granola,tow-fat Itatian bread (focaccia) Navy beans,canned Oatmeat (uncookedoats) Quinoa Refried beana,canned,fat-free Tabouti Tortiltas, whole wheat Pasta,whole grain Pastry fLour, whole grain Rice, brown Rice, Spanish Rice,white Ro[[, whole grain Waffles, whote grain

CONDIMENTS
Apricot preserves Bakingpowder Bakingsoda Brown sugar Canotaoil Chicken broth, defatted, tow-sodium Chiti sauce Dijon mustard Evaporated skim mitk Fructose Fruit jam, pure Honey Ketchup MapLesyrup, tow-sugar Mustard, stone-ground Otive oiI Otive oiI spray Peanut butter, chunky Sour cream, lite Soy sauce,low-sodium Steak sauce Sweet vermouth Tabascosauce Tomato paste Vegetable oiL Vinegar,red wine Vinegar,rice Worcestershire sauce

SEASONINGS
Arrowroot B[ackpepper, ground Cayennepepper Chives Cinnamon Cumin Garlic powder Oregano Sa[t

SNACKS
Beandip, tow-fat Dried fruit (apricots,pears,raisins) Fig Newtons Frozen fruit bars Frozen yogurt, nonfat Hummus,tow-fat Mini rice cakes cashews, pecans,pistachios, soy) Nuts (aLmonds, Pita chips Popcorn.Lite Pretzets, sourdough Sorbet String cheese,part-skim Tortitta chips,low-f at

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-Recipe included

LEVEL I PHASE

1_Blueberry Muffinl N 8 oz_ o nfat pla i n yog u rt 1 cuo Berries

1_Recovery drink

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

3_ Fig Newtons I _ Sourdough pretzel

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

2_Whole grain waffles 1 tbsp_ Peanut butter 8oz_Skimmilk 1_Banana, medium

1_Recovery drink

t-Pasta SaladlI

12_Mini rice cakes 1_ Frozen fruit bar

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

t_Whole grain roll 1/2cup_ Low-fat ricotta cheese Roma tomato 4 stices_ drizzle_OIive oil 1 cup_ Cantaloope

_Recoverydrink

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

Lite popcorn 3 cups_ 4oz_Nonfat frozen yogurt

6 oz- Fla nk steak, g ri Iled 2tbsp_Steaksauce t_Baked potato, medium 1 cup-Onion,zucchini, and stewed tomato saute 1_Nectarine, medium

1/2 cup Low-fat granola _ 8 oz_Nonfat plai n yog u rt 1 cup_ Strawberries,sliced

1_Recovery drink

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

1 oz_Dried fruit 2oz_ Soy nuts

6 oz_Mediterranean Shrimp Kebabsl 1 cup_White rice 1_Orange, medium

3_OatmealPancakesll 2tbsp_ Low-sugar maple syrup 1 cup_Applesauce

I _ Recovery drink

t-Grilled Ve99 Focaccia I l cup_Melon

Soz' Fruit sorbet 12_Mini rice cakes

6 oz_Chicken 2tbsp_Barbecue Saucell 1 cup_Nonfatbaked beans greens 2cups_Salad 2 tbsp Dressi n g (yo u r ch o i ce) _

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

t _Recoverydrink

1_SpicyChinese NoodlesJ

t _ Sourdough pretzel 4 o,_ Nonfat frozen yogurt

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

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

1_Recovery drink

1-Vegetarian TostadalI

1_Medium fresh fruit 1 tbsp_Peanut butter w/ celery sticks

6oz_Pork Chop with Apple & Sweet PotatolI 1 cup_Peas 2 cups_ Salad greens 2 tbsp_ Dre ssi n g (yo u r ch o i ce)

NNEAL PLAru

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L E V E LI I PHASE SNACK
1_Recovery drink 1_Veggieburger 1_Whole grain bun 3 cups_ Salad greens 3 tbsp_Dressing (your choice) l cup_Melon

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

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9 oz_Chicken 3tbsp_Apricot SauceI t_Baked yam, medium 1 cup_Green beans,steamed greens 3cups_Salad g 3 tbsp_Dressin (your choice) 1/4*Mango

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DAYV3-Whole grain waffles 2tbsp_Peanut butter aoz Skim milk 1_Banana, edium m 1_Recoverydrink 1_Pasta aladl S 1 cup-Melon 1oz*Low-fat tortilla chips w/ 4tbsp_Bean dip 1_Medium fruit 9 oz_Halibut 3 tbsp M u stard Cream Sau ceJ _ 1 cup_Brown rice 3 cups_ Splnach,steamed 1_Peach, medium

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it': f, t_Whole grain roll 1/2 cup Low-fat _ ricotta cheese 4 sl,ices_ Rorna tomato drizzLe_OIive oil 1 cup Cantaloupe

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2cups_Black& White BeanChiliJ 3 cups_ Salad greens 3 tbsp_ Dresslng (your choice) 1 cup_Grapes

3 cups_ Lite popcorn 8 oz_Nonfat fruit-flavored yogurt

9 oz_Flank steak, grilled 3 tbsp_Steak sauce t_Baked potato, medium 2 cups Onion, zucch i n i, and _ stewed tomato sauta 1_Nectarine,medium

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DAY\!_ t/2cup_Low-fat granola 8 oz_ onfat pl ai n yog u rt N l cup_Strawberries, sliced I _Recoverydrink 2_ Stuffed BakedPotatoesJ 3 cups_ Salad greens 3tbsp_Dresslng (your choice) 1_Ojange,medium 1 oz_Pita chips w/ 4tbsp_Hummus w/ carrot sticks 9 oz_Mediterranean Shrimp KebabsJ l cup_Whiterice 3 cups_ Salad greens 3 tbsp_Dressing(your choice) l cup_Melon

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9 oz_Chicken 3 tbsp_ Earbec Saucell ue 1 cup_Nonfatbaked beans 3 cups Salad greens _ 3 tbsp_Dressing(your choice) l cup_Fruitsalad

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8oz_Cottage cheese, 1oto t cup Pineapple chunks, in water 2 stices_Whole wheat toast 3tsp_ Pure fruit jam

1_Recovery drink

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

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

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

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I _Recoverydrink 1_Vegetarian TostadaJ I cup_Fruitsalad 1 oz_Cashwes 1 o,_ Dried fruit 9 oz_Pork Chop with Apple & Sweet PotatoJ 1 cup_ Peas 3 cups_ Salad greens 3 tbsp Dressing (you r ch oice) _

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1_Wholewheat bagel 2rbsp_ Fat-freecream cheese 8oz, Nonfat plain yogurt 1 cup_ Berries

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L E V E LI I I PHASE SNACK

ffi',SNACK t Btueberry Muffin

f Nonfat plai n yog u rt 8 oz_ 1 cup_Berries 1/2 cup_ Low-fat g ranola

_Recoverydrink

1-Veggle burger l_Whole grain bun greens 4 cups_Salad 4 tbsp D ressi n g (yo u r ch o i ce) _ 1 cue Melon

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

12oz_ Chicken 4tbsp_Apricot SauceJ l_Baked yam, medium 1 cup_Green beans,steamed greens 4cups_Salad 4 rbsp Dressing (you r choice) _ 1/4_Mango

4_Whole grain waffles ztbsp_Peanut butter 8oz_Skimmilk 1_Banana, medium

1_Recovery drink

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

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

12oz_ Halibut 4 tbsp M u sta rd Cream Sau cel' _ 1 cup_ Brown rice 3 cups_ Splnach, steamed l_Peach,medium

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

1_Recoverydtink

2 cups_ Black & White BeanChilil 4cups-Saladgreens 4 tbsp Dressing (you r choice) _ 1 cup_Grapes 6_ Crackers

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

12 oz_FIanksteak,grilled 4 tbsp_ steak sauce 1_Bakedpotato, medium 2 cups_ ion, zucch i n i, and On stewecl tomato saute 1_ Nectarine, medium

1 cup_ Low-fat granola 8 oz_Nonfat plain yogurt 1 cup_ Strawberries,sliced

Recovery drink

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

1 oz_ Pita chips 4tbsp_Hummus w/ carrots 1 oz_Dried fruit

12oz_Mediterranean Shrimp Kebabs2 1 cup_Whiterice 4 cups_ Salad greens 4 rbsp Dressi ng (you r c hoi ce) _ 1 cup_ Melon

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

1_Recovery drink

1_Grilled Veggie Focaccial 1 cup_Tabouli salad 1-Peach,medium

8oz_Fruit sorbet 1/2oz_ String cheesew/ 6_ Crackers 3 cups_ te popcorn Li

12oz_Chicken 4tbsp_Barbecue SauceJ 1 cup_Nonfatbaked beans greens 4 cups_Salad 4 tbsp Dressing (you r ch oice) _ 1 cup-Fruit salad

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

1_ Recovery drink

t_Spicy Chinese Noodlesl greens 4cups_Salad 4 tbsp_Dressing (your choice) 1 cup_ Fruit salad

t _ Sourdough pretzel 8 oz_Frozen yogurt 1 Ftuit, medium

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

1_Wholewheat bagel 2tbsp_ Fat-freecream cheese 8 oz_ Nonfat pl ai n yog u rt l cup_Berries 1/2 cup Low-fat g ranola _

1_Recovery drink

1-VegetarianTostadal t cup_ Fruit salad

1 oz_Cashews I oz_Dried fruit 1- Sourdough pretzel

t2oz_Pork Chop with Apple & Sweet Potato ] 1 cup_Peas greens 4cups_Salad 4 tbsp_ Drc ssi n g (yo u r ch o i ce)

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S A P R T C O TA U C E
cup apricot preserves
1/8 cup Dijon mustard 1/4 cup low-sodium soy sauce

per serving: 56 Calories (kcal) trace Total Fat (3o/o calories from fat) I g Protein

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I4 g Carbohydrate ServesB(yieldsl cup) ingredientsand bLendwett. bow[, combineaLL In a smaL[ 0 mg Cholesterol 353 mg Sodium

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I LEVEL
2 tablespoons= 1 condiment

LEVEL II
3 tablespoons = 1-I/2 condiments

LEVEL III
4 tablespoons = 2 condiments

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S DIJONNAISE AUCE
ornces nonfatyogurt 4 ounces low-fat mayonnaise 1 tablespoon Dijon mustard

per servtng: 34 Calories (kcal) 2 g Total Fat (57o/o calories from fat) 1 g Protein 3 g Carbohydrate trace Cholesterol 47 mg Sodium

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1 teaspoon fresh dill, chopped 2 teaspoons Worcestershiresauce black pepper to taste dash Tabasco sauce

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ingredientsand btend wetl In a smalL bowl, combineaLL

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2 tablespoons= 1 condiment

LEVEL II
3 tablespoons = 1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

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MUSTARD REAM AUCE C S
\shal/ots, chopped 1 1/4 cups fat-free chicken broth, low sodium 1-l /4 cups sweet vermouth 1/2 teaspoon arrowroot l/2 cup evaporated skim milk 1/4 cup Dijon mustard 1/2 teaspoon salt dash white pepper I tablespoon chopped chives, for garnish ServesB(yieldslcup)

per serving: 43 Calories (kcal) trace Total Fat (60/o calories from fat) 2 g Protein 4 g Carbohydrate trace Cholesterol 164 mg Sodium

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1. Coat the bottom of a saucepan with cookingsprayand place over mediumheat. 2. Add the shaLLots saut6 until tender, using1/4 cup of the broth to deglazethe pan as necessary. and 3. Stir in the remaining broth and the vermouth. Simmeruntil reduceto 3/4 cup. 4. Disso[ve the arrowroot in a small amountof cold water and add to the pan.Stir untiot slightLy thickened.

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5. Transfer the sauceto a blender, Add the evapotated miLk,mustard, saLt,and pepper and processuntiLsmooth, Garnish with chives

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L E V E LI
2 tablesooons: 1 condiment

LEVEL II
3 tablespoons = 1-1/2 condiments

LEVEL III
4 tablespoon s : 2 cond i ments

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B A R B E C US A U C E E
\, cup ketchup 1/4 cup chili sauce 2 tablespoo n s Worcestersh i re sauce 2 tablespoons red wine vinegar 2 teaspoons stone-ground mustard I teaspoon dark brown sugar dash cayenne pepper 2-1/2 teaspoons garlic, crushed

per servtng: l6 Calories (kcal) trace Total Fat (7 o/o calories from fat) trace Protein 4 g Carbohydrate 0 mg Cholesterol | 28 mg Sodium

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Yields 1 cup BlendaLL ingredients together in a smatl bow[. Refrigerateuntil ready to use.

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2 tablespoons = 1 condiment

LEVEL II
3 tablespoons : 1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

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B L U E B E R RM U F F I N S Y
\l:J/4 cups whole wheat pastry flour 2-1/2 teaspoons baking powder 1 cup powdered fructose 3/4 cup low-fat buttermilk 3 egg whites I cup thawed frozen blueberries, reserving juice

per servtng: 767 Calories(kcal) 1 g Total Fat (2% calories from fat) 4 g Protein 40 g Carbohydrate 1 mg Cholesterol 1 3 5m g S o d i u m

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= i ; Serves 12 (yields 72 muffins) 1. Rruhurtoven to 375 degrees. Line 12 muffin cups with papers. 2. tn a smaLL bowL,combinethe ftour, bakingpowder, and fructose. 3. In a mixingbowL,whisktogether the buttermilk, egg whites, and 2 tablespoons reservedberry juice. of 4. Addthe flour mixture to the wet ingredients, stirrint just to combine.Stir in the berries. 5. Spoon the batter into the preparedmuffin cups,mounding sLightty. BakeuntiLl-ightlybrowned,about 20 minutes.

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

per serving: 228 Calories (kcal) 5 g Total Fat (19o/o calories from fat) 9 g Protein 37 g Carbohydrate 2 mg Cholesterol 468 mg Sodium

\]11 cup qutcK-cooktngoats 1/2 cup low-fat buttermilk = 1/2 cup skim milk
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2 egg whites 1 tablespoon canola oil 2 tablespoons brown sugar, packed 1/2 teaspoon salt, or to taste I teaspoon baking powder

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| /2 cup whole wheat flour 1/2 cup all-purpose flour 1 teaspoon cinnamon l/2 teaspoon baking soda Serves4 (yields twelve 3-inch pancakes)

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

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LEVEL I
3 pancakes 1 carbohvdrate

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O A T M E A L A N C A K E S L E V E LI I P
\2, cup quick-cooking oats 1/2 cup low-fat buttermilk 1/2 cup skim tnilk 2 egg whites 1 tablespoon canola oil 2 tablespoons brown sugar, packed 1/2 teaspoon salt,or to taste 1 teaspoon baking powder 1/2 cup whole wheat flour 1/2 cup all purpose flour 1 teaspoon cinnamon 1/2 teaspoon baking soda Serves4 (yields twelve 3-inch pancakes)
In a medium bowl, combine the oats, buttermiLk, and milk. Set aside for 15 to 20 minutes to tet the oatmeaI soften. Beat in the egg whites and oiL and mix weL[- Add the sugar, saLt, and cinnamon, then the baking powder, baking soda, and flour. Stir just untiL moistened. H e a t a l i g h t L y o i t e d o r n o n s t i c k g r i d d l e o v e r m e d i u m - h i g h h e a t ( 3 7 5 d e g r e e s f o r e l e c t r i c f r y i n g p a n ) . F o r e a c h p a n c a k e , p o u r a b o u t 1 , / Bc u p batter onto the griddle. Turn when the tops are covered with bubbtes and the edges Look cooked, Turn only once.
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per serving: 228 Calories (kcal) 5 g Total Fat (19o/o calories from fat) 9 g Protein 37 g Carbohydrate
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468 mg Sodium

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LEVEL II
j pancakes 1 carbohydrate

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per servtng:

O A T M E A LP A N C A K E S- L E V E L I I I
\ff, cup quick-cooking oars l/2 cup low fat buttermilk 1/2 cup skim milk 2 egg whites I tablespoon canola oil 2 tablespoons brown sugar, packed 1/2 teaspoon salt, or to taste 1 teaspoon baking powder 1/2 cup whole wheat flour 1/2 cup all-purpose flour I teaspoon cinnamon
1/2 teaspoon baking soda Serves i (yields twelve 3-inch pancakes) 1. In a medium bowL, combine the oats, buttermiLk, and mi[k. Set aside for 15 to 20 minutes to Let the oatmeaL soften. 2. Beat in the egg whites and oiL and mix wetl. Add the sugar, saLt, and cinnamon, then the baking powder, baking soda, and flour. Stir just untiL moistened.

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304 Calories (kcal) 6 g Total Fat (19o/o calories from fat) 12 g Protein 50 g Carbohydrate 2 mg Cholesterol 624 mg Sodium

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3 . H e a t a L i g h t L yo i L e d o r n o n s t i c k g r i d d L e o v e r m e d i u m - h i g h h e a t ( 3 7 5 d e g r e e s f o r e t e c t r i c f r y i n g p a n ) . F o r e a c h p a n c a k e , p o u r a b o u t 1 / B c u p batter onto the griddle. Turn when the tops are covered with bubbLes and the edges Look cooked, Turn only once.

LEVEL III
4 pancakes 1 carbohydrate

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& - - . B L A C K W H I T EB E A NC H I L I
\L reaspoon canola oil
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per serving: 202 Calories (kcal) 2 g Total Fat (8o/o calories from fat) 15 g Protein 35 g Carbohydrate 0 mg Cholesterol 964 mg Sodium

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2 cups fat-free chicken broth, low sodium 6 ounces canned tomato paste 4 ounces green chilies, chopped 1 teaspoon cumin l6 ounces canned black beans,drained and rinsed 76 ounces cannad navy beans, drained and rinsed

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Yields 6 cups

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1.In a [arge soup pot, heat the oil over medium-high heat. Add the onions and cook for 5 minutes. 2. Add the broth, tomato paste, chilies, cumin, and beans. Bring to a boiL. 3 . R e d u c eh e a t t o L o w a n d s i m m e r f o r 1 0 t o 1 5 m i n u t e s , s t i r r i n S o c c a s i o n a L L y .

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LEVEL I
1cup 1carbohydrate

LEVEL II
2 cups 2 carbohydrate

LEVEL III
2 cups 2 carbohydrate

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VE F , - G R T L L E D G G T EO C A C C T A r-r
\L /arge Portobello mushroom, sliced thin

per serving: 284 Calories (kcal) 9 g Total Fat (29o/o calories from fat) 19 g Protein 33 g Carbohydrate 23 mg Cholesterol

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1 large zucchini, sliced thin 1 large yellow squash, sliced thin 1-1/2 ounces part-skim mozzarella cheese 2 slicesltalian focaccia bread

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467 mg Sodium

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Serves1
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l. Gri[L broiLvegetabLes 3 to 5 minutesusingolive oil spray. for or 2. Ptace mozzarelLa cheeseon one slice of bread,and toast untit cheeseis melted. 3. Place vegetables sameside as cheeseand top with secondslice of bread. on

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LEVEL I
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LEVEL II
1 carbohydrate, 2 vegetable

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

1 carbohydrate, 2 vegetable

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B S T U F F E D A K E DP O T A T O
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pet servtng:
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medium bakinq potato 10 ounces frozen choPPed sPinach 1/2 cuP broccoli 1 tablespoon scallions,finely chopped 1-1/2 ounces Iow-fat cheddar cheese dash salt dash pepPer dash garlic Powder

291 Calories(kcal) 4 g Total Fat (12o/o calories from fat) 23 g Protein 46 g Carbohydrate 9 mg Cholesterol 5 U 5m g 5 O O t U m
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Serves 1 (Levelstl & lll,please double ingredients) l. Bakethe potato at 425 degreesfor 45 to 60 minutes,or microwavefor about B minutesand then let standfor 3 to 5 minutes. bowt, reservingskin' 2. When the potato is done,scooPits insidesinto a smaLL Mash. broccoli,scatlions,cheese,and seasonings. 3. Add the spinach, the 4. FiLL potato skinwith the mixture and bake in the oven 10 minutes[ongerto blend,the flavors.

I LEVEL
1potato 1 catbohydrate,I vegetable,1 dairy

LEVEL II
2 potatoes 2 catbohydrate, 2 vegetable, 2 dairY

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

P A S T AS A L A D - L E V E L I
\2 ouncespasta 1 cup broccoli florets, steamed 2 whole scallions,sliced 1 tablesPoon olive oil 1 cuP cherrY tomatoes, halved 1/2 teaspoon fresh basil 1/4 teaspoon garlic Powder 1 ounce fat-free Parmesan cheese,grated

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

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

I LEVEL
1 carbohydrate, 2 vegetable, 1 fat

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\ P A S T A A L A D- L E V E LI I S I
\-t ouncespasta t cup broccoli florets, steamed 2 whole scallions,sliced 1-1/2 tablespoons olive oil 1 cup cherry tomatoes, halved
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per servtng: 628 Calories (kcal) 22 g Total Fat (31o/o calories from fat) 24 g Protein 86 g Carbohydrate 23 mg Cholesterol 248 mg Sodium

1/2 teasPoon fresh basil l/4 teasPoon garlic Powder 1 ounce fat-free Parmesan cheese, grated

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Serves1 Drain to 1. Cookthe pastaaccordinS the directionson the Package' and chop the sca[Lions' 2. WhiLe oastacooks,steam the broccoLi and garticpowder. Mix weLL. olive oiL,tomatoes, basiL, scaLlions, the 3. ComUine cookedpasta,broccoLi,

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before serving. with cheeseand toss again.ChiLL r 4. SprinkLe

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

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. P A S T A A L A D- L E V E L l l l S a
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per servtng: 802 Calories (kcal) 30 g Total Fat (32o/o calories from fat) 29 g Protein 109 g CarbohYdrate 23 mg Cholesterol 259 mg Sodium

4 \_ ounces

pasta

1-1/2 cups broccoli florets, steamed 3 whole scallions,sliced 2 tablesPoons olive oil I cuP cherrY tomatoes, halved 1 teasPoon fresh basil 1/2 teasPoon garlic Powder 1 ounce fat-free Parmesan cheese,grated

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1. Cook the pasta according to the directions on the package. Drain' 2 . W h i L ep a s t a c o o k s , s t e a m t h e b r o c c o l i a n d c h o p t h e s c a L t i o n s ' powder. Mix wel' , 3 . C o m b i n e t h e c o o k e d p a s t a , b r o c c o l i , s c a L L i o n so l i v e o i L , t o m a t o e s , b a s i L ,a n d g a r L i c 4 . S p r i n k l e w i t h c h e e s e a n d t o s s a g a i n . C h i L Lb e f o r e s e r v i n g .

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LEVEL III
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2 carbohydrate, 2 vegetable, 1 fat

N C S P I C Y H I N E S E O O D L E S L E V E LI
,rltunces Pasta 2 tablespoonschunky peanut butter 1-l/2 tablespoons low-sodium soy sauce l-1/2 tables7oons rice vinegar I teas?oon honeY dash cayenne PePPer 1 tablespoon scallions,finely chopped

per serving: 429 Calories (kcal) 1 7g T o t a l F a t (35o/o calories from fat) 16 g Protein 56 g CarbohYdrate 0 mg Cholesterol 1056 mg Sodium
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5erves I 1. Cook the pasta according to the directions on the package' Drain' butter, soy sauce, vineSar, honey' 2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e P a n t h e P e a n u t and cayenne. dry, add a Little fat-free chicken broth 3. Mix together the pasta and the peanut butter sauce. lf the pasta is too scattions. to thin the sauce. Garnish with

I LEVEL
1 carbohydrate, 1 condiment, 1 fat

S P I C YC H I N E S EN O O D L E S- L E V E L I I
pasta \ounces j tablespoonschunky peanut butter 2 tablespoons low-sodium soy sauce 2 tablesPoons rice vinegar | -1/2 teasPoonshoneY dash cayenne PePPer 2 tablespoons scallions,finely chopped

per servtng: 660 Calories (kcal) 26 g Total Fat (33o/o calories from fat) 25 g Protein 89 g CarbohYdrate 0 mg Cholesterol 1444 mg Sodium

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

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

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per servtng: 789 Calories (kcal) 26 g Total Fat (28o/a calories from fat) 29 g Protein ll5gCarbohydrate 0 mg Cholesterol 2U4/ mg >OOtUm

Qounces pasta peanutbutter chunky j ; tablespoons
3 tablespoons low-sodium soy sauce
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3 tablespoonsrice vinegar 2 teasPoonshoneY dash cayenne pepper 3 tablespoons scallions, finely chopped

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1.Cook the pasta according to the directions on the package. Drain.
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2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e p a n t h e P e a n u t b u t t e r , s o y s a u c e , v i n e g a r , h o n e y ,
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a n oc a y e n n e . 3. Mix together the pasta and the peanut butter sauce. lf the pasta is too dry, add a Littte fat-free chicken broth to thin the sauce. Garnish with scaLlions.

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LEVEL III
2 carbohydrate, 2 condiment, 1 fat

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! whole wheat tortilla !/arge I I cuo fat-freecanned refried beans 1/4 cup tomato, diced = 2 tablespoons red onion, diced 1 cup iceberg Iettuce, shredded 2 tablespoons low-fat spur cream 2 tablesPoons salsa

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

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Serves1 '1. Preheat oven to 350 degrees. minutes untiLcrisp. tortilLawith corn oil spray and brown tortitla for severaL 2. Spray L h 3 . M e a n w h i l e ,e a t b e a n si n a s m a L s a u c e P a n .

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

I LEVEL
2 carbohydrate, 1 vegetable,1 condiment

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V E G E T A R I AT O S T A D A L E V E L I N I
\rr9" whole wheat tortilla 1 cup fat-free canned refried beans 1/2 cup Spanislt-style rice, cooked | /2 cup tomato, diced 3 tablespoons red onion, diced 2 cups iceberg lettuce, shredded 2 tablespoons low-fat sour cream 3 tablespoons salsa

per servtng: 575 Calories (kcal) I g Total Fat (l2o/ocalories from fat) 25 g Protein 102 g Carbohydrate 6 mg Cholesterol 1 5 1 0m g S o d i u m

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

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

V E G E T A R I AT O S T A D A L E V E LI I I N
\ rfargewhole wheat tortilla 1 cup fat-free canned refried beans 1 cup Spanish-style rice, cooked 1/2 cup tomato, diced 3 tablespoons red onion, diced 2 cups iceberg lettuce, shredded 2 tablespoons low-fat sour cream 3 tablespoons salsa

per servtn9:

701 Calories (kcal) B g Total Fat (l0o/ocalories from fat) 27 g Protein 130 g Carbohydrate 6 mg Cholesterol | 5l0 mg Sodium

Serves 1 1. Preheat oven to 350 degrees. 2. Spraytortilla with corn oiLspray and brown tortilLa for severaL minutes untiLcrisp

3

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

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

LEVEL III
j carbohydrate, 2 vegetable, 1 condiment

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* M E D I T E R R A N E A N R I M PK E B A B S L E V E L SH t
(1 ounce each) \i_shrimps a 1/Bred onion, cubed 1/2 zucchini, cut in 1-inch-thickslices
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per serving: 349 Calories (kcal) 1 7g T o t a l F a t (42o/o calories from fat) 36 g Protein 14 g Carbohydrate 259 mg Cholesterol 257 mg Sodium

l/4 yellow pepper, seeded and cubed 4 white mushrooms 1/4 cup fresh lemon juice I tablespoon olive oil 1 teaspoon oregano

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2 metal or wooden skewers Serves 1 (yields 2 kebabs) kebabsby aLternating vegetableswith three shrimpsper skewer. l. AssembLe 2. In a smaLL bowl, blend lemon juice, olive oiL,and oreganoto make a marinade. for 3. Brush marinade over kebabsand place on griLL 7 to 10 minutes. untiLvegetabLes are cooked and shrimpsare opaque 4. Turnand brushwith remainingmarinadewhiLegriLLing

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2protein,l vegetaSle, I fat

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SH . M E D I T E R R A N E A N R I M PK E B A B S L E V E Lll
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Per serving: 435 Calories (kcal) lSgTotalFat (37o/o calories from fat) 53 9 Protein 74 g Carbohydrate 3BB mg Cholesterol 382 mg Sodium

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\-9 shrirnps(l

ounce each)

1/8 red onion, cubed 1/2zucchini, cut in 1-inch-thickslices 1/4 yellow pepper, seeded and cubed 6 white mushrooms | /4 cup fresh lemon juice 7 tablespoon olive oil 1 teaspoon oregano

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3 metal or wooden skewers

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I (yields3 kebabs)

vegetableswith three shrimpsper skewer. AssembLe kebabsby aLternating

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ln a smalL bowL,blend temon juice, oLiveoiL,and oreganoto make a marinade. Brush marinade over kebabsand place on grill for 7 to 10 minutes. untiLvegetables are cooked and shrimpsare opaque. Turnandbrushwith remainingmarinadewhiLegriLl"ing

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LEVEL II
3 protein, I vegetable, 1 fat

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M E D I T E R R A N E A N R I M PK E B A B S L E V E Lf lf SH
ounce eacn) 1/8 red onion, cubed 1/2 zucchini, cut in | -inch-thick slices l/4 yellow pepper, seeded and cubed B white mushrooms 1/4 cup fresh lemon juice 1 tablespoon olive oil
1 taac^^^^ ^ 1 6- g a n o -,

per servlng: 636 Calories (kcal) 27 gTotal Fat (1o/o calories from fat) 73 g Protein 28 g Carbohydrate 517 mg Cholesterol 5 1 3m g S o d i u m

4 metal or wooden skewers Serves 1 (yields 4 kebabs) l. Assemble kebabsby aLternating vegetableswith three shrimpsper skewer. 2. In a smaLL bowl, blend lemon juice, oLiveoiL,and oreganoto make a marinade. o f 3 . B r u s h a r i n a d e v e r k e b a b s n d p L a c e n g r i L Lo r 7 t o 10 m i n u t e s . m o a are cooked and shrimpsare opaque untiLvegetabLes 4. Turn and brushwith remainingmarinadewhiLegriLLing

LEVEL III
4 protein, 2 vegetable, 1 fat

P P O R K H O PB A K E DW I T H A P P L E& S W E E T O T A T O L E V E LI I C
\ p orn."r leanboneless ork loin 1 medium sweet potato 1 medium apple

per servtng: 415 Calories(kcal) B g Total Fat (17o/o calories from fat) 33 g Protein 53 g Carbohydrate

Serves 1 1. Preheat oven to 350 degrees. 2. Slicethe sweet potato thinly. Quarter,core,and slice the apple into eight pieces. slices.lf desired,sprinkLe piece of foiL,Layersweet potato slices,pork chop,and then appLe 3. On a Large with cinnamon, saLtand pepper. 4. Wrap weLL and bakefor 40 minutes.

77 mg Cholesterol B0 mg Sodium

LEVEL I
2 protein, 1 catbohydrate, I fruit

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per servtng: 51 3 Calories (kcal) l2gTotalFat (21o/o calories from fat) 48 g Protein

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9 ounceslean bonelesspork loin 1 medium sweet potato 1 medium apple'

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5j g Carbohydrate Serves1
1 . P r e h e a to v e n t o 3 5 0 d e g r e e s . 2 . S L i c eh e s w e e t p o t a t o t h i n l y . O u a r t e r , c o r e , a n d s L i c e t h e a p p l e i n t o e i g h t p i e c e s . t 3. On a large piece of foiL, tayer sweet potato slices, pork chop, and then apple slices. lf desired, sprinkle w i t h c i n n a m o n ,s a t t a n d p e p p e r .

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1 15 mg Cholesterol 1 1 i .m g S o d i u m

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4. WrapweLL and bakefor 40 minutes.

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LEVEL II
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3 protein, I catbohydrate, l fruit

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P I C - P O R K H O PB A K E DW I T H A P P L E& S W E E T O T A T O L E V E L I I \ =
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per serving: 6l1 Calories(kcal) l6gTotalFat (23o/o calories from fat) 63 g Protein 53 g Carbohydrate

/ 2 o u n c e s e a n b o n e l e s sp o r k l o i n l 1 medium sweet potato
1 mpdittm snnle

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| 53 mg Cholesterol 142 mg Sodium

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'1. P r e h e a to v e n t o 3 5 0 d e g r e e s . 2 . S l i c et h e s w e e t p o t a t o t h i n L y . O u a r t e r , c o r e , a n d s l i c e t h e a p p l e i n t o e i g h t p i e c e s . 3. On a [arge piece of foil, Layer sweet potato stices, pork chop, and then apple slices. lf desired, sprinkle w i t h c i n n a m o n ,s a L t a n d p e p p e r .

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LEVEL III
4 protein, 1 catbohydrate, 1 fruit

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