“ae MINUTE MEALSbusy. | know you've eaten fast vat ‘re on the go. But being busy is not an feals provides you with lots of inner, and even snacks. ILT FREE! Now you haveBREAKFAST 1 scrambled egg whole-grain cereal ; ficup whole=g t 1 slice whole-grain toast 1/2 cup skim, soy, or x 1 tsp. butter rice milk : 5 1 tsp. low-sugar jam 1 cup cooked instant oatmeal 1 Tbsp. raisins Cinnamon to taste Protein bar (200 calories, more than 15 grams of protein, less than 16 grams of sugar) Smoot 1 scoop protein powder 1/2 cup skim milk 1/2 cup strawberries Ice 1/2 cantaloupe 1/2 cup 1% cottage cheese Tip: Eat breakfast within 1 hour of waking 1 Tbsp. peanut butter or completing your morning workout. | | Whole-grain English muffinLUNCH 1 roll of sushi—é pieces 1 cup soup (chicken-broth based) 1 cup salad Turkey sandwich: 6 02. turkey, whole-grain lite bread, lettuce, tomato, and mustard Salad with tuna or poached salmon Mexi-chicken salad: greens, chicken, cucumber, tomato, corn, and avocado 4 to 6 oz. white meat chicken or lean beef patty burger on whole-grain bun and side salad Organic frozen vegetarian entrée Tip: Don’t wait until you're starving to eat lunch. Don’t skip your snacks.ermal sR Ra TY without weighing you down Rene Rn econ . | Organic, vegetarian frozen entrée (8 minutes in | microwave} cup whole-grain pasta, omato sauce, and tofu i =| 1 to 2 rolls of sushi | 2 Tbsp. cocktail sauce eer ‘Grilled asparagus ~ i: — Lean 6 oz. grilled burger | chicken breast {on counter- | {on countertop grill), | top grill], steamed broccoli 1 sweet potato cooked in sprinkled with sesame seeds | microwave ee eee 1 slice pizza (top with pe onion, and spinach] Salad with grilled tuna or salmonere MRR NAc cll) Staelin ‘SNACKS _ 1 scoop protein powder 1/2 cup frozen berries 1 cup nonfat 6 to 8 oz. water low-sugar yogurt 4 to 6 ice cubes 1/4 cup hummus with sliced cucumber, carrots, and bell pepper 1 small green apple with 1 Tbsp. peanut butter vere 1/2 P90X® Peak Performance Protein Bar {less than 200 calories) 1 oz. raw almonds or walnuts oe 2 hard-boiled eggs 1 02. whole-grain pretzelsLa ee Rok laa Aca aUeL Ui el eee acon (oll le CS eae Harlem lala let Cac) TLR Olt RUE TG have been a habit for years. Many popular “portion control” diet PELE NR TR Ueto m ULL tliat Role: eu a Tee ts less of it—and skip exercise altogether. Not surprisingly, I've found bala La elmo lam aete[ocel-Ce R WT RC Cest Me) ULC Tate [C1 coe | don’t operate in the “eat less crappy food to lose weight" world. | live in the “eat nutritious food and work out hard" world. I've come to understand that if you live in that world too, your body will thrive. Tail ect gelR (ellen Lele ae Cre Caan eta]FPN: ren ae ear eae Dun auc as uae ea Teme altar ot ane eee eal