Focus +s GET IT DONE "Tt > -NUTRITION _TABLE OF CONTENTS © OVERVIEW / THE 4-STEP CALORIE QUIZ ® SUGGESTED CALORIES PER MEAL = WANT MORE CUSTOMIZATION? = NUTRITION TROUBLESHOOTING © RECIPES = BREAKFAST = LUNCH = DINNER = SNACKS = MAKE-AHEAD RECIPES . .IT'S SIMPLE. EAT SMALLER PORTIONS, 5 TIMES A DAY. Eating every few hours is proven to boost your metabolism and regulate blood sugar levels. We recommend eating breakfast, lunch, dinner, and two snacks. We've even provided recipes to choose from, ‘to figure out if you should be eating 1,200 calories or 1,600 calories a day. Then you can use the recipes to fill your daily calorie requirements. It you're a woman, (+1) point Htyou're a man, (+2) points Wt it's 130 pounds or Jess, (+1) point Hfit's more than 130 pounds, (+2) points Htyou're sedentary, (+1) point It you're moderately to highly active, (+2) points you scored 3 points, eat atthe 1,200-calorie level in you scored 4 or more, eat at the 1,600-calorie level. Here's an estimate of how many calories you should eat per meal, depending on your target calories for the day. The recipes included here are designed to work for both the 1,200-calore and 1 600-calrie level your | 2O0-CALORIE DAY your | SO O-CALORIE DAY BREAKFAST || CBREAMFAST. «| AM) 20 (we en aa wan (Lomi) | saan | ee one [a ower [a . .WANT MORE CUSTOMIZATION? Your calorie deficit is going to help you lose weight. The nutrient-packed foods you choose will sustain your energy levels while you blast that fat. Along the way, you might want to tweak your diet to suit your specific needs. We've provided two types of meals to help you da just that: Have a lot of - Just trying to shed hody fat to lose? a few pounds? Eat mostly (F) meals. Eat mostly (=) meals. AA diet higher in protein can promote fat ss. Make sure you have all the energy FOCUS 125 ifyou have a substantial amount of fat to burn. workouts require so you can avoid a plateau. NUTRITION TROUBLESHOOTING You can also customize your diet for specific needs throughout your day. Having trouble Want to Feeling hungry, with temptation supercharge but it's close during your day? your workout? to bedtime? Esta (B) breakfast Have a (=) meal2to3 Gofor a () dinner hours before you Push Play. or snack. Studies show a protein meal in Carbs ave your body's Protein cam help repair the morning helps with satiety. favorite fuel. muscles as you rest, ee WHAT IF I'M STILL HUNGRY? tt might be that the calorie level you've chosen simply isn’t enough food for CURL your needs. If you're feeling irritable, if your performance lags, or if you're BYTE IR (Um just plain hungry all the time, add 1 to 2 snacks to your plan, We recommend STW TaT Pag *ults or veggies. Fiber-packed fresh produce is filling, but itl also give you a nice litle carbohydrate hit that'll energize you until your next mealpe is written for the y 4 -calorie level. If you're at the lorie level, simply u: RECIPES ee FLAVOR-BOOSTER 5 CONDIMENTS INGREDIENTS” = Se y-Sodium or Fresh Salsa We strongly ecommend going organic with these foods (they're avaiable and within your budget), When it comes to meat, you'll avoid the nasty hormones and antibiotics the industry pumps into conventianally raised animals. With produce, youl avoid genetic modifications and pesticides. Also, new research shows organic fruits and veggies to be higher in phytonutrients than conventionally raised produce is,o7 TOMATILLO AND AVOCADO SCRAMBLE ITALIAN SCRAMBLE: ALMOND BUTTER AND BLUEBERRY OATMEAL TEMPEH SCRAMBLE CHOCOLATE-STRAWBERRY SMOOTHIE(Mabe 1 serving) Os UO Caer) toe (to taste; optional) Pas meer ie | 3 Thsp. tomatillo salsa EU Ce enone CCU n eS eR D pepper (if desired); whisk to blend, YOUR aera a Add egg mixture; cook, stirring occasionally, for 3 to 4 minutes, CERT Ue eee Ee ely Te a PO ans Te ery pre aa eT g rs iCe Paty 4 large egg whites (% cup) 2 Thsp. grated parmesan cheese De ees A ee eau eo Ca On ea ACR es Heat medium skillet lightly coated with spray over medium-low heat. ‘Add egg mixture; cook, stirring occasionally, for 3 to 4 minutes, Cee [eee eee ea ERT and tomato to | whole medium tomatocg ¥ cup old-fashioned rolled oats BCU hg SUN Bring water to a boil in medium saucepan over medium heat Pr oe ee ae ey Cae ei most of water is absorbed. Remove from heat PU Ue Mca eal Se nd UCase kee Ci) batter 05 tsp. Ee rai(Makes 1 serving) PC Ce SC PO aed PLL Pe Ly SEU uh ea hae OE SCL) Heat oil in medium skillet over medium-low heat. Add tempeh, bell pepper, onion, and thyme; cook, stirring frequently, for 3 to 4 minutes, or until vegetables are tender-crisp. Season with salt and pepper if desired; Cet BUC CeeaE Se One ee Ty CSc ca ae) 4 medium Granny Smith apple, thinly sliced De REE BO ed aU Ren crc} SC ae ae) PESO el Ie EEOC CRE eT ey UCT aa Drizzle with Citrus Vinaigrette; toss. CROs Increase Cooked Chicken Breast to 6 oz., apple to medium apple, walnuts to 2 Thsp., and Citrus SCR(rege) Nonstick cooking spray PE ee Le Pe RM SPAM URE EC es Ca Red eT Cae De nee Ee Ma SW Cun ATR EN) enue ac) Combine almond butter, 14 tsp. vinegar, and J tsp. soy sauce UE ee Pu UR MCLE ee Ue eR ee une eC eC Lc ke MLL ee ETE CR ROC CM UE a Serve with almond sauce and broccoli. Pe ue eR CELLS Og‘Makes 1 serving) Arig ¥ medium sweet potato, peeled, diced Pc ry (see Make-Ahead Recipes, pg. 74) Y medium red bell pepper, diced Cesc 2 Thsp. Citrus Vinaigrette Scone ae) FEU LUm Pa tay CAE Over high heat. Place sweet potato in top of steamer, steam for 5 to 7 minutes, or until fork-tender. Combine cooked sweet potato, Cooked STR Su Rea ne Orizzle with Citrus Vinaigrette; toss: ‘gently to blend, BU Em eT Tee tee Do ay NO m on at yy ayeee 4 medium avocado, cut into 1-inch cubes PU UE CMe Oe Ue ae eS {or 1 (5-02.) pouch wild pink salmon, boneless, skinless) Pe Oe i ae ete 2 Thsp. Citrus Vinaigrette eee eco ee OF Preheat broiler to high, Broil salmon for 5 to 7 minutes on each side, or until it flakes easily when tested with a fork. Place salmon on serving plate place in refrigerator to cool Combine avocado, tomato, and cilantro in a medium bowl, Drizzle with Citrus Vinaigrette; toss gently to blend. Ree OC eu Se eu Ud Peed pe er Tree CUS LE aad Pre UTP AcesEa eo) Ce CCC ae Cy POEL UM co aT ae) PaO MU Le ye Cy DR en ny UE CUCL em Cee Fresh parsley sprig, chopped AO CELA SCE) Combine Cooked Chicken Breast, yogurt, mustard, and pecans EU aa Doce eis cnet Garnish with parsley if desired Tice Ds ec ceed CUO E LL Ce UC un i nets — 56mg, Sodium: 621 mg_Carbonydrate: 38 ¢QUINOA PATTIES OVER SPINACH TOMATO-BASIL SALMON WITH GARBANZOS TILAPIA WITH KALE AND TOMATO. RICE WITH LENTILS AND ROASTED RED PEPPERS CHILI-SPICE STEAK SALADee ee tee Co) ae) Bee nea aa SC Cau LT Loy OTC Sea salt and ground black pepper (to taste) a) Se ay BCE erly Cee OR ake ca ay Coe UAC UIC mat ac ne) POU aC SEE G aLcM eee nt rnce TTS cane ean mo etteg el Heat medium stillet lightly coated with spray over medium heat. Place patties in skillet; cook for 2 minutes. Turn and cook for 2 minutes, or SOT EU Luc Umum Nines cme Rice Add spinach to skillet; cook, stirring frequently, for 2 to 3 minutes, Ce Place spinach on a serving plate; top with patties, I Dt Me at ted GeO eels33 eeu) Pee er CRC UCC LUE Sa UB oe ser any ¥% clove garlic, finely chopped Grate CR Nes URL CS er Ue ey ue eS CCU) Pe ea a ES CE PA eC a ee ae Ly RUE ee ORE CG ne ae Season both sides of salmon fillet with salt and pepper if desired. Heat medium skillet lightly coated with spray over medium-high heat. OA A Coe ea ey aU ee ene ee tog covered, for 5 minutes, or until salmon is cooked through and flakes Perc LUE ne GeO RCE eae eaCS) oan nd UR er) Ground black pepper (to taste; optional) Ee | us| ry PE Com ey Season both sides of tilapia with salt and pepper if desired; set aside, Heat oil in large skillet over medium heat. Add garlic and kale; cook, stirring frequently, for 1 minute. ‘Add tomatoes (with juice); bring toa boil. Reduce heat to low. Place tilapia fillet on top of kale mixture; cook, covered, for 1 minute. COTO a aR ccm an ey ey CoE as Renae Remove from heat and serve. LO acr CE Tu ee eee ae) Se ted Pe See eo) Pu CC Le TC Ra DO Aue PAR UP CL CO Ear cao eo) Combine Cooked Brown Rice, Cooked Lentils, red peppers, walnuts, and Citrus Vinaigrette in a medium serving bow!; toss gently to blend. RT es eo et Eaet Cer eT Oe ECC ne.UE nny eg ‘Sea salt and ground black pepper (to taste; optional) Se Tne ce 2 cups shredded red cabbage Bu re Pa Rd Cee aD Dee Ue cA ie Ue Ce eS Dee Ue Ue Ces DTU ‘Add sirloin; cook, stirring constantly, for 1 to 2 minutes, Cree RU Place cabbage on a serving plate; top with sirloin and avocado. DdSAL CE] PaO ty Dey ome CS eee OR ieee OR TUS CR eRe Mc ua = Spoon egg yolk mixture evenly into egg white halves. Dae aresTURKEY, PEPPER, AND AVOCADO ROLLS Ceeea ee] BE Ge (about 3 02:) Ue Soe a RUE “ M Oo q z wi = Top each turkey slice with avocado and bell pepper slices: ee Bete PEP} ¥ bell poppers are pre am , = 43 jYOGURT BOWL et Eo) ¥ cup plain nonfat Greek yogurt CCS bd PR eer ud SNACKS = Place yogurt in a medium serving bow!; Ce eu! RASPBERRIES“ EDAMAME-SESAME BOWL a (Makes 1 serving) 3 SC) fi oe Ry Re = Combine edamame, cilantro, sesame seeds, and vinegar in a Da re49 YOGURT AND NUT BUTTER SMOOTHIE Ce a) Pag SU Le yg ESRC ne ne 1% tsp. all-natural cashew butter Ear) DCm aS ECan cc USF DL oN TD Cee ee eee eT CLT ALMOND-BANANA SMOOTHIE Corte a ce scoop Shakeology, any flavor Pa UCL ae ea BCL ne a) SCAN La CE URE UC me WC Che CE euro Nutritional Information (per serving): Calories: 149 Fat: 3g Saturated Fat: Lg Cee ee eee cay Shakeology.comus, and best of al, beause of you FUL. Do ms, and fbe ven need to APP 3 BUTTEF rae) Ee De een Se as ery CR ee tL LLC SRE eeKs a ; (Makes 1 serving) eure 2 Thsp. chopped cucumber RA Pre Dee OI at Co Dero acts AE UTI TUL = Serve mixture as a dipping sauce for rice cakes and bell pepper. a GREEK VOSURT. Why the bas as mi s plus and probioticsiS al Rte yee) r Ce eo OTe COT CS De om) Se RCC} SU Ly CCT ETT EDF “ x o < z “i Se RCE Lae WEL a am ELEM eMC. un co tra Oe TUS MUM cccTRAIL MIX eo) PARC UE IC SCL PU ned PRC LC Dams “ x u < Zz a NE MCS I) eta and raisins in a small bowl; mix well CeceMAKE-AHEAD RECIPES Gur FOCUS T'25 recipes take about 5 minutes each to prepare, but you'll make Se ee Race Cea quick bulk recipes for you to make on Sunday so the rest of the week will be a breeze. Pet ea ee) Se CUS ae Loy Ame OS NSO Te MeL SEC AL isp. Dijon mustard SOT MRICS ea Ca SCR Ce ‘Store leftover dressing in a covered container in the refrigerator. If dressing thickens when cold, hold at room temperature for 30 minutes. and stir before serving. Leelee ete UL ed CO ee Men) a ey (Makes 4 servings, 2 Thsp, each), SME acd Combine orange juice, lemon juice, and eet honey in a medium bow; whisk to blend. Sy SUC AU Se ) Slowly add oil while whisking: mix well Ta) Store leftover baa eg ea ce peta TL AL rr nia eee boreal chat aT TTT ey ieee ety aBROWN RICE CE a ota) ey eT cd See re cis ORES OE) ~ Combine brown rice, water, salt (if desired), and pepper (if desired) in medium saucepan with tightly fitting lid BD OEE ea Ou ee er ae Ces eM a Bey Se ue Un Pee? UE ee Re LC MR cy resCOOKED QUINDA Re ec ee eer ic A Ut Rae Le Rec IEL rn MERU Le Se EMC mA Same Ur a dtp in medium saucepan with tightly fitting lid and bring to a boil Ca DL AUP Ce ICR Re LAC StL 15 minutes, or until all water has been absorbed. Try to avoid ec RL 2 SU EUR MERU LAC LC EUR Re hato let quinoa sit for 5 minutes. > Fluff with a fork and serve. DDO eee LOU LdMAKE-AHEAD RECIPES to Dee Peg SEO Ut rg (to taste; optional) Sort through the lentils to make sure there are no small stones. Rinse lentils in a colander under cool water. Bring water, salt (if desired), and pepper (it desired) to a boil in SEES CU eC EER ee Rea nee cud boil. Cook for 20 minutes, or until lentils are tender. Se ee er meric LyCOOKED CHICKEN BREAST Ce ea PACU ean Pe Suc) BCU OO age {to taste; optional) en Ea a ete neu te Um eM en a ma = Bake for 15 to 20 minutes, or until chicken is no longer AU ee oe ec te Pet