FBX the+Nutrition+GuidePDF

© 2016 Fabulous Body Inc-All Rights Reserved 
www.Fabulousbody.com 1
TABLE OF CONTENTS
 
INTRODUCTION 03 
ENERGY BALANCE: BASIC SCIENCE OF LOSING WEIGHT 04 
CALCULATION OF CALORIE INTAKE: 5 EASY STEPS 05 
DECIDING THE MENUS: 13 
i. TOP 10 HEALTHY BREAKFAST 14

ii. TOP 20 HEALTHY LUNCHES/DINNER 24
iii. TOP 15 HEALTHY SNACKS 39
TOP 14 NUTRITIONAL GUIDELINES 47 
SUPPLEMENTATION: DR MERCOLA PRODUCTS 56 
YOUR SHOPPING LIST 59 
WHAT AFTER FBX? 60 

INTRODUCTION:
THE nutrition section serves up everything you need to get the results you want, without
added time, effort or empty calories.
 
It’s no use working out hard if you don’t eat the right foods. Your body needs clean fuel to
burn while you’re working out!
 
For the next 12/16 weeks, you will eat healthy and nutritious foods that will help you burn
fat, build lean muscle and optimize your health.
As you scroll through the pages of this guide you will find mouthwatering recipes which are simple and can be prepared in less than 20
minutes, so you can spend less time doing what you want without feeling hungry.
Getting the body you’ve always wanted begins right here. RIGHT NOW. So let’s get started. The coming weeks will shape you now and for the
rest of your life.

BASICS OF LOSING WEIGHT (OR GAINING):
 
Losing weight (or gaining) is a simple equation of calorie in and calorie out.
Here is the easiest way to understand energy balance:
 
ENERGY BALANCE = ENERGY INTAKE – ENERGY EXPENDITURE 
 
Energy intake encompasses of whatever you put into your mouth.
Energy expenditure consists of several factors, including resting metabolic rate (RMR) and
calorie cost of activity. The balance of intake versus outtake is critical starting point in
weight gain or loss.
If you have SURPLUS of calories (i.e. positive energy balance) where the intake EXCEEDS the
expenditure, you gain weight.
If you have a DEFICIT of calories (negative energy balance) where the intake is LESS than
expenditure, you lose weight. Simple enough?
 
Well, not that simple, the calories has to be nutrient dense (and not empty calories like that
in a burger/fries).

CALCULATION OF CALORIE INTAKE: 5 EASY STEPS:
Step 1: Calculate your resting metabolic rate (RMR).
There are various formulas for estimating your RMR and total caloric expenditure. Lets look
at the two most popular ones.
The Katch-McArdle Equation
BMR = 370 + (9.79 * lean mass in pounds)
The Mifflin-St Jeor Equation
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Once you have determined your BMR, you need to multiply it by the appropriate activity factor to determine your total daily caloric needs.
Lets look at the next step to calculate the activity factor.

Step 2: Determine your activity level
Your activity level with your RMR will give you the total calories your body needs to maintain its current weight.
Activity Level RMR multiplier Total calories required
Sedantary lifestyle (little or no exercise) 1.2 RMR * 1.2

Lightly active
1.375 RMR * 1.375
(light exercise; 1-3 days/week)
Moderately active (moderate exercise; 3-5 days/week) 1.55 RMR * 1.55
Very active
1.725 RMR * 1.725
(hard exercise; 6-7 days/week)
If you’re having trouble deciding between two activity factors, choose the lower one to be on the safe side.
CALORIC REQUIREMENTS FOR WEIGHT LOSS
15 percent below maintenance: This is a conservative deficit and a slow way to lose fat. If there are no deadlines and you need to retain
maximum lean muscle mass, this is the best estimate.
20 percent below maintenance: This is a moderate deficit for people who have above average body fat levels.
25 percent below maintenance: This is an aggressive plan to lose fat and can be used for a short period of time for people who have
significant body fat stores.
CALORIC REQUIREMENTS FOR WEIGHT GAIN
15 percent above maintenance: This is a slow way to gain weight and suitable when the goal is a conservative increase. If there are no
deadlines and you need to make sure that you don't gain too much fat, this is the best estimate.
20 percent above maintenance: This is a moderate increase for people who have some trouble gaining weight.
25 percent above maintenance: This is an aggressive plan to gain weight and can be used for a short period of time.

Step 3: Target Calorie Calculation to Gain/ Lose Weight
0nce you know the number of calories to maintain your weight, you can easily calculate the number of calories you need to eat in order to
lose/gain weight.
Let’s take an example to put everything in perspective.
Sally is 30 years old, weighs 140 pounds, has 30 percent body fat, and is 160 cm (5’ 3”) tall.
She has a sedentary job and her only activity is going to the gym a few times per week.
To calculate her lean mass: Sally’s fat mass is 0.3*140 = 42 pounds. Therefore, her lean mass
is 140 – 42 = 98 pounds.
Using the formulas for calculating caloric expenditure, we can plug in Sally’s numbers to find
out how many calories she needs per day to maintain her current weight.
Using the Katch-McArdle Equation
BMR = 370 + (9.79759519 x Lean Mass in pounds) = 370 + (9.7975 * 98) = 1329.42
TDEE = 1329.42 * 1.55 TEA = 2059
Using the Mifflin-St. Jeor Equation
Female BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161 = 10 * 63.63 + 6.25* 160 — 5* 30 —161 = 1322
TDEE = 1322 * 1.55 TEA = 2049. 

Step 4: Determine your menu items for the week
Once you know the amount of calories you need to lose/gain per week the next step is to
determine your menus for breakfast, lunch, dinner and snacks.
Step 5: Shop!
Figure out the ingredients needed to prepare the menus you have decided for yourself. Shop for
the required ingredients/food items and stock them up as much as possible.

PLANNING YOUR CALORIES:
To begin with, let’s try and figure out the 3 mysterious questions:

1) WHEN TO EAT?
2) WHAT TO EAT?
3) HOW MUCH TO EAT?
1) WHEN TO EAT?
Since [0-20] workouts are intense, you’ll need to feed your body with the proper
nutrients and in sufficient quantity.
 
 

When to plan your meals and snacks:
Breakfast Within 1hour of waking up

Snack 2 to 3 hours after breakfast (if hungry)
Lunch 2 to 3 hours after snack
Snack 2 to 3 hours after lunch
Dinner Eat at least 2 hours before going to bed
The timing of the meals in this program can be adjusted based on your own personal schedule; however I recommend keeping them
constantly spread out throughout the day for best effects. This will help keep your metabolism running smoothly and ensure your body is
getting a steady stream of the nutrients.
Most important is that you are taking in your pre and post workout shakes/snacks before and after the workout, so arrange these to match
your own individual workout sessions.
It's very important to eat first thing in the morning to fuel your metabolic fire, so be sure to consume your first meal within 1 hour of
waking up.
On days you aren't working out you won't be taking in a pre and post workout shake/snack. If you still feel hungry add a snack or two.

Here are the meal timings and caloric intake (approx) for a 1500 calorie menu plan* based on your workout timings:
Non workout days:
timings meals calories

9:00am Breakfast 350
11:30am Snack 250
1:00pm Lunch 350
4:00pm Snack 250
8:00pm dinner 300
Workout days (Morning workout):
timings meals calories

7:00am Workout on empty stomach
8:00am Post workout 250
9:00pm Breakfast 300
1:00pm Lunch 350
4:00pm Snack 250
8:00pm dinner 300

Workout days (afternoon workout):

1:00pm lunch 350
3:15pm Pre-workout snack 250
4:00pm Workout
5:00pm Post-workout 250
8:00pm dinner 300
Workout days (evening workout)

11:30am Snack 250
1:00pm Lunch 350
4:00pm Snack
6:30pm Pre-workout 250
7:00pm Workout
8:00pm Postworkout (dinner) 300
2) WHAT TO EAT?
In this nutrition guide there are over 40 tasty food recipes. I personally
prepare, cook and consume 95% of the menus items which I have discovered
over a period of time to fit my appetite, taste and style of eating. Now, I
practically have zero skills in the kitchen myself, so you don’t have any
excuses not to cook these recipes as they can be prepared and cooked in
under less than 20 minutes. If you are smart, then you can make extra
servings and store them for future times when you are feeling lazy or less
creative in the kitchen.
And yes, the rest 5% of the menus which mainly comprise of Indian food
menu is cooked by my maid (as these items takes longer than 20 minutes to
prepare and cook and require a tad bit more cooking skills than I possess☺
Now, after going through the food menus you feel that’s not you, don’t
worry, just by being a bit more innovative we can tweak these recipes to
match your taste buds. Definitely, we will be discussing these queries in
the seminars. So don’t miss them.
Please consider a 1500 calorie meal plan:
9:00am Egg scramble 350

11:30am Bowl of sprouts 250
2:00pm Indian Thali 350
6:30pm Apple plus 7 almonds 250
7:00pm Workout
8:00pm Mercola protein smothie 300
Now, we are left with the last and final question:
3) HOW MUCH TO EAT?

In the section on when to eat, distribution for a 1500 caloric meal plan was given.

However, everyone’s body is different, which means intake also varies. So you may
need to alter it to suit your needs. This is where journaling in the VIP diary can help
you notice certain patterns in your energy levels. Whether you feel overly stuffed or
still hungry after meals, you can make any necessary changes to get more out of the
VIP program.
1200 1500 1750 CALORIES 2000 CALORIES 2250 CALORIES

CALORIES CALORIES
Skip a snack Stick to the Add, 100 calories Add a snack, and add Add a snack, and
meal plan each in 2 of your 100 calories each in 2 add 250 calories
given meals via a of your meals via a each in 2 of your
protein source protein source meals via
carbohydrate and
protein source

DECIDING THE MENUS:
In this section we will discuss how to prepare and cook the delicious and healthy meals:
TOP 10 HEALTHY BREAKFAST OPTIONS:
SCRAMBLED EGGS WITH VEGETABLES, STIRRED IN OLIVE OIL BANANAS FOSTER PARFAITS
BROCOLLI CHEESE OMELETE WITH OATMEAL BREAD APPLE CINNAMON RAISIN MUESLI
ASIAN MUSHROOM OMELETTE POWER POHA
EGGS - SUNNY SIDE UP MERCOLA BREAKFAST SMOOTHIE
OATS WITH HONEY AND BANANA
APPLE CINNAMON OATMEAL

TOP 20 HEALTHY LUNCH AND DINNER OPTIONS
QUICK CHICKEN (OR PANEER) PARMESAN 

EASY PENNE AND TUNA SALAD
CHICKEN OR (PANEER) SALAD SANDWICHES WITH PESTO HERBY POTATO AND GREEN BEAN SALAD
THAI CHICKEN WRAPS CHICKEN & AVACADO TOSTADA SALAD
PENNE WITH CHICKEN AND PRESERVED LEMON PANEER PANINI
BROWN RICE WITH RAJMA (RED BEANS ) GREEK SALAD
QUICK CHICKEN CACCIATORE MEXICALI CHICKEN
FETTUCCINE TUNA SALAD INDIAN THALI (5 VARIANTS)
MIX VEGETABLE STIR FRY IN BLACK BEAN SAUCE
NOTE: CHICKEN/TUNA CAN BE REPLACED BY PANEER (COTTAGE CHEESE) OR CHICKPEAS/RAJMA

IN FEW MENU TO CONVERT THEM INTO VEGETARIAN DISHES. DO EXPERIMENT AROUND TO
FIGURE IT OUT.

TOP 15 HEALTHY SNACK OPTIONS .
OATMEAL BREAD WITH PEANUT BUTTER STRAWBERRY (OR ANY FRUIT) WITH LOW-FAT CREAM
FLAVOURED YOGURT WITH ALMONDS COLD CUTS (CHICKEN HAM, TURKEY) / PANEER TIKKA
MEDITTARIAN SALADS 1 EGG FRY WITH ONE WHOLE-WHEAT TOAST
1 BOILED EGG WITH WALNUTS MERCOLA PROTEIN SHAKE (WITH WATER)
1 CUP COW’S MILK JUICED VEGETABLE OF YOUR CHOICE
FUSION SALAD COCONUT WATER
SPROUTS PLAIN ALMONDS
CARROTS WITH HUMMUS DIPS

REAKFAST OPTIONS

EGG DISHES (4 VARIATIONS): I eat egg dishes almost every day. Egg is highly nutritious, tasty and the best part is that it takes less than 15
minutes to cook. People associate eggs with breakfast, that’s why I have included them in the breakfast menu, personally for me I eat them
whenever I feel the need (lunch or dinner or even as snacks)
TOP 10 HEALTHY BREAKFAST

Here I present to you 4 variations of delicious egg menus:
Scrambled Eggs with Vegetables, Stirred in Olive Oil:
Ingredients:
3 Whole Eggs, Olive oil, Spinach, Assorted Vegetables
(carrots, cauliflower, broccoli, green beans) and Spices
Instructions:
1. Add Olive oil to frying pan and turn up the heat.
2. Add vegetables and let it thaw in the heat for a few minutes.
3. Add eggs (I use 3 eggs with yolk, don’t worry about the fat in it).
4. Add spices. I use a spice mix, although salt and pepper work great too.
5. Add spinach and stir fry until ready.

Broccoli Cheese Omelet with Oatmeal Bread
Ingredients:
3 Whole Eggs, Olive oil, 1/3 cup cooked broccoli floret,
2 tbsp finely shredded Cheddar cheese, Salt and pepper
Instructions:
1. BEAT eggs until blended
2. COAT 6 to 8-inch nonstick omelet pan or skillet with cooking spray. HEAT over medium-high heat until hot.
3. POUR IN egg mixture. Mixture should set immediately at edges.
4. GENTLY PUSH cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface.
CONTINUE cooking, tilting pan and gently moving cooked portions as needed.
5. When top surface of eggs is thickened and no visible liquid egg remains, PLACE broccoli and cheese on one side of the omelet.
6. FOLD omelet in half with turner. With a quick flip of the wrist, turn pan and INVERT or SLIDE omelet onto plate. SEASON with salt and
pepper, if desired.

Asian Mushroom Omelette with a Side of Salad
Ingredients:
Mushrooms, Onions, Red Chilli, Eggs, Desi Ghee, Lettuce, Cucumber, Tomatoes, Red Capsicum,
Instructions:
1. In a mixing bowl, add all Salad Ingredients, Mix it well.
2. Heat Desi ghee in a saucepan. Add mushrooms and cook for a minute.
3. Remove mushrooms in a separate small bowl and cover
4. To create the omelette mixture, take a small bowl, add onions, red chilli, eggs and salt and pepper to taste. Whisk it well.
5. In a fry pan, heat desi ghee. Once hot, add the omelette mixture.
6. Cook one side only. First on low heat for 2 minutes then on high for another 30 seconds or until cooked
7. Turn the burner off once done. Drain excess water from mushrooms and ass to the omelette along the middle in a thick line.
8. Fold the right and left sides of the omelette on the mushrooms.
9. Put it on a serving plate and serve with salad on the side.

Eggs - Sunny side up
Ingredients:
2 Whole Eggs and 2 Oatmeal bread 

 
Instructions:
1. Heat the skillet on medium heat. Don’t let the pan get so hot that it scorches the eggs the minute they hit the pan.
2. Add a little desi-ghee (or olive oil) both for flavor and to further help the eggs from sticking to the pan. If you don’t want to add any
extra fat to your meal, opt for a cooking spray instead.
3. Crack the egg on the counter, not on the side of the pan. This prevents any wayward eggshell from getting into your pan.
4. Take a spatula and work around the edges of the egg to prevent the white from sticking to the bottom. Keep an eye on the heat and
make sure the egg doesn’t start cooking any harder than a gentle simmer. You can season them now or after they’re plated.
5. Watch for the egg white to turn a solid opaque color. No clear liquid should be visible anywhere on the egg. If the outside edges are
thoroughly cooked, but the inside still needs a minute, you can speed up the process by covering the pan with a lid, steaming the egg
just a little.
6. Do not try to scoop the eggs out with a spatula as you risk breaking the yolks in the process, ruining all of your perfect work. Instead,
grab the pan and tilt it just slightly over the plate you are serving on, letting the egg slide gently out on its own and on to the plate. If
you have an excellent pan or have used enough butter or nonstick spray, they should come out without any resistance at all. Season to
taste and you’re all done! 
 
Now you know how to make sunny-side-up eggs — a perfect complement to your buttered toast!

Oats with Honey and Banana
Ingredients:
3 ¾ cups water, 1 cup old-fashioned rolled oats, 1tbsp unprocessed honey, 1 sliced banana and
3 tbsp brown sugar
Instruction:
1. Combine water and oats in a medium saucepan, and bring to a boil over high heat, stirring occasionally.
2. Reduce heat to medium-low, and cook for 6 minutes or until thick and thoroughly heated, stirring occasionally.
3. Remove from heat.
4. Top each serving with sliced banana, 1 tbsp brown sugar, and 1 tbsp honey

Apple Cinnamon Oatmeal
Ingredients:
1 cup water, 1/4 cup apple juice, 1 apple, chopped, 2/3 cup rolled oats,
1 tsp ground cinnamon and 250 ml cow’s milk
Instructions:
1. Combine the water, apple juice, and apples in a saucepan.
2. Bring to a boil over high heat, and stir in the rolled oats and cinnamon.
3. Return to a boil, then reduce heat to low, and simmer until thick, about 3 minutes.
4. Spoon into serving bowls, and pour milk over the servings.

Banana Foster Parfaits
Ingredients:
2 large ripe bananas, 6 tbsp dark brown sugar , 2 tbsp unsweetened apple juice,
1 tbsp honey, 1/4 tsp salt, 2 cups yogurt and 3-4 walnuts
Instructions:
1. Peel bananas, and cut each banana in half lengthwise. Cut each half into 3 pieces.
2. Combine sugar and next 3 ingredients in a nonstick skillet. Cook over medium-low heat 3 minutes or until sugar mixture begins to
bubble. Add bananas to pan; cook 2 minutes or until bananas begin to soften.
3. Spoon 1/2 cup yogurt into the bottom of each of 4 parfait glasses.
4. Divide banana mixture evenly among glasses. Top each serving with walnuts

Apple Cinnamon Raisin Muesli
Ingredients:
250ml cow’s milk, tsp ground cinnamon, tbsp maple syrup,
1 cup muesli, tbsp raisins and apple - peeled cubed
Instructions:
1. In a medium saucepan, combine water, brown sugar, cinnamon, and syrup. Heat mixture to a boil.
2. When water is at a boil, reduce heat and add in oats. Cook for about 5 minutes, or until all water is soaked by the oats. Remove from
heat, stir in apples and raisins and serve.

Power Poha
Ingredients:
1 ½ cups beaten rice (poha), 1 1/2 cups boiled mixed sprouts, 1 tsp oil,
1/2 tsp mustard seeds ( rai / sarson), 1/2 cup finely chopped onions,
1 tbsp finely chopped green chillies, 1/2 tsp turmeric powder (haldi),
1 tbsp sugar, salt to taste, 1 tbsp lemon juice and 1 tbsp chopped finely chopped coriander (dhania) for garnish
Instructions:
1. Place the beaten rice on a sieve and wash lightly. Drain and leave aside for 10 minutes.
2. Heat the oil in a non-stick pan and add the mustard seeds.
3. When the seeds crackle, add the onions and green chillies and sauté on a medium flame for a few minutes or till the onion turn light
brown in colour.
4. Add the mixed sprouts and sauté on a medium flame for 1 to 2 minutes.
5. Add the turmeric powder, sugar and salt, mix well and cook on a medium flame for 1 minute.
6. Add ¼ cup of water, mix well and cook on a medium flame for 1 to 2 minutes.
7. Add the beaten rice and lemon juice and mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
8. Serve hot garnished with coriander.

MERCOLA Breakfast Smoothie
Ingredients:
250ml cow’s milk, 1/2 cup crushed ice, 1 tbsp honey, 1 serving Mercola pure power,
1 sliced ripe large banana and 1 cup plain yogurt
Instructions:
1. Combine first 5 ingredients in a blender; process 2 minutes or until smooth.
2. Add yogurt; process just until blended and serve immediately.

TOP 20 LUNCH AND DINNER OPTIONS
Quick Chicken or Paneer Parmesan

Ingredients:
2 skinless, boneless chicken breasts (or paneer), 1/4 cup dry breadcrumbs,
1/2 cup finely shredded low fat Parmesan cheese, 1 tbsp chopped fresh oregano,
1 large egg (optional), Herb seasoning, 100gms broccoli florets,
2 tbsp olive oil, 1/2 cup marinara (tomato) sauce 
Instructions:
1. In a bowl, combine breadcrumbs, Parmesan cheese, and oregano. In another bowl, lightly beat egg and salt.
2. Brush both sides of chicken breasts with egg, then lightly coat with crumb mixture.
3. Warm oil in a large, heavy skillet over medium-high heat.
4. When oil simmers, add chicken and cook about 8-10 minutes per side, until golden brown.
5. Transfer cooked chicken breasts to serving plates.
6. Meanwhile, warm marinara sauce in a small saucepan for 1-2 minutes.
7. Spoon about 2 tbsp sauce over each breast. Serve immediately. 

Chicken or Paneer Salad Sandwiches With Pesto
Ingredients:
1/4 cup low-fat mayonnaise, 2 tbsps commercial pesto (such as Classico), 1 tbsp fresh lemon juice, 1/4 tsp salt (optional), 1/8 tsp
ground black pepper, 1 1/2 cups (8 ounces) chopped cooked skinless, boneless chicken breast (or paneer), 3/4 cup chopped peeled English
cucumber, 1 cup (about 4 ounces) grape tomatoes, halved, 8 (1.2-ounce) slices whole-grain bread, 1 cup alfalfa sprouts
Instructions:
1. Combine first 5 ingredients (through black pepper) in a medium bowl, stirring with a whisk.
2. Combine chicken, cucumber, tomatoes, and mayonnaise mixture in a large bowl; mix gently.
3. Spread chicken mixture* over 4 bread slices; top with sprouts and remaining bread.
*Note: Chicken mixture is cooked chicken from the leftovers from the previous lunch/dinners. This recipe is when you don’t feel like cooking
and want to prepare a meal which takes less than 10 minutes to prepare.

Thai Chicken Wraps
Ingredients:
4 (6-ounce) skinless - boneless chicken breast halves,
4 tsp olive oil, 1/4 tsp salt, 1/4 tsp pepper, 1/2 cucumber, halved lengthwise and sliced,
3 tsp chopped fresh cilantro, 4 (8-inch) whole-wheat tortillas,
4 tbsp Thai-style satay peanut sauce (or any thai sauce of your choice)
Instructions:
1. Heat a grill pan over high heat. Rub chicken breasts with oil, and sprinkle with salt and pepper.
2. Add chicken to the pan, and reduce heat to medium. Cook 6 minutes on each side (depending on thickness of meat) or until cooked
through. Remove from pan, let sit for 5 minutes, and slice diagonally into pieces.
3. Combine the cucumber slices and chopped cilantro in a bowl.
4. Assemble the wraps just before you are ready to serve. Heat a nonstick skillet over medium heat, and heat tortillas 15-20 seconds on
each side.
5. Spread 1 tbsp satay sauce on each tortilla. Top each with chicken slices and 1/4 of the cucumber mixture.
6. Fold in sides of tortillas and serve immediately.

Penne with Chicken and Preserved Lemon
Ingredients:
1/2 pound uncooked whole-wheat penne ( 1 pound is 16 ounces), 1/2 pound broccoli rabe, trimmed and cut
into 3-inch pieces, 2 tbsp extra-virgin olive oil, 1 1/2 tbsp sliced fresh garlic, 1/2 tsp crushed red pepper, 2 cups skinless, boneless, shredded
rotisserie chicken, 1/2 preserved lemon, rinsed, pulp removed, and rind thinly sliced or 1 tsp grated fresh lemon zest, 1/8 tsp salt, 1/3
cup grated fresh Parmesan cheese, Parmesan cheese (for shaving)
Instructions:
1. Cook penne according to package directions. Add broccoli rabe to pasta during the last 2 minutes of cooking.
2. When penne is al dente and broccoli rabe is tender but still bright green, drain, reserving 1/3 cup pasta water; set aside.
3. While pasta is cooking, heat olive oil over medium heat.
4. Add garlic and crushed red pepper, and cook 1 1/2–2 minutes or until fragrant but not browned.
5. Add the chicken and reserved pasta water, and cook 1 minute or until heated through.
6. Add preserved lemon rind (or lemon zest) and salt; remove from heat.
7. Toss chicken mixture with cooked pasta and broccoli rabe and grated fresh Parmesan.
8. Divide evenly among 4 bowls. Use a wide peeler to shave 12 (2-inch-long) strips of Parmesan.
9. Place 3 shavings over each portion. Serve immediately.

Brown Rice and Rajma (Red Beans)
Ingredients:
For Rajma: 8 cups water, plus more if needed, 1 bag (1 pound) dried Rajma, picked over, rinsed, and drained,
1 jalapeno chile, halved and seeded, 2 medium onions, quartered, 5 garlic cloves, smashed, 2 tbsps red-wine vinegar
Coarse salt and freshly ground pepper
For the rice: 1/4 cup extra-virgin olive oil, 1 medium onion, finely chopped, 1 garlic clove, minced, Coarse salt and freshly ground
pepper, 2 cups long-grain brown rice, 3 1/2 cups water
Instructions:
1. Rajma: Bring water, rajma, jalapeno, onions, garlic, vinegar, 1 tbsp salt, and 1 tsp pepper to a simmer in a medium pot.
2. Cook, stirring occasionally, until rajma are tender, about 1 1/2 hours. (Add more water, 1/4 cup at a time, if needed.) Season with salt
and pepper.
3. While the Rajma is cooking, prepare the rice: Heat oil in a medium saucepan over medium-high heat.
4. Cook onion and garlic until onion is soft, about 5 minutes.
5. Add 2 tsp salt, tsp pepper, and the rice. Cook until rice is slightly toasted, about 3 minutes.
6. Add water, and bring to a simmer. Reduce heat to low, and gently simmer, covered, until rice absorbs water, 25 to 30 minutes.
7. Remove from heat; let stand, covered, for 10 minutes. Fluff rice with a fork, and season with salt and pepper. Serve topped with rajma

Quick Chicken Cacciatore
Ingredients:
2 tsp olive oil, 4 (4-ounce) boneless, skinless chicken- breast halves, 3/4 tsp salt, divided,
1/4 tsp freshly ground black pepper, 1 small yellow or green bell pepper, cut into thin strips,
2 cups sliced mushrooms, 1/2 cup dry red wine, 1 1/2 cups tomato-and-basil pasta sauce (such as Ragu),
2 tbsp chopped fresh parsley
Instructions:
1. Heat oil in large nonstick skillet over medium-high heat; add chicken.
2. Sprinkle 1/2 tsp salt and pepper over chicken; cook 4 minutes per side.
3. Transfer chicken to a plate; set aside.
4. Combine bell pepper and mushrooms in skillet over medium heat.
5. Sprinkle with 1/4 tsp salt; cook 4 minutes, stirring occasionally.
6. Add wine; cook 2 minutes. Stir in sauce; heat through.
7. Return chicken to skillet; reduce heat and simmer, turning once every 4 minutes or until cooked through. Top with parsley.


Fettuccine Tuna Salad
Ingredients:
Fettuccine Pasta, Cherry Tomatoes, Green Capsicum, Lemon, Onions, Garlic, Tuna, Capers, Green Olives, Mushrooms, Bocconcini
Cheese, Chilli Flakes, Olive Oil, Parsley
Instructions:
1. Heat 2-3 cups (300ml) of water in a saucepan for boiling the pasta. Add 1 tbs of Olive oil and half tbs of salt.
2. Add Fettuccine pasta. The water should cover the pasta, if not then add more water.
3. Boil for 10 min or until cooked. Keep stirring occasionally.
4. Drain excess water. Add 2 tablespoons olive oil and mix well. Set aside.
5. In the same saucepan, add 2 cups of water and mushrooms.
6. Boil for 2-3 minutes, then drain water and keep aside.
7. For sauce preparation: Take a large mixing bowl, add 1 tbs Olive oil and squeeze the juice from the lemons. Add salt and pepper to
taste. Mix well.
8. Add the pasta, cherry tomatoes, onions, garlic, green capsicum, tuna, capers, green olives, mushrooms, and bocconcini cheese. Mix it
throughly.
9. Drizzle the remaining Olive oil and garnish with parsley. Serve!
 

Mix Vegetable Stir Fry in Black Bean Sauce
Ingredients:
Mushrooms, Baby corn, Zucchini, Cabbage, Carrots, Yellow Capsicum, Red chilli, Ginger, Cottage Cheese
(paneer), Coriander, Desi Ghee, Black bean sauce, Blended Sesame seeds.
Instructions:
1. Boil 2 cups of water (200ml) in a sauce pan. Add carrots and let it cook for 2 minutes.
2. Add mushrooms, baby corn, zucchini, capsicum and cabbage. Add half a tablespoon of salt. Cook for a further 5 minutes.
3. Once the vegetables are tender, drain excess water and keep aside.
4. Heat 2 tbs of desi ghee in a fry pan
5. Add garlic and ginger. Cook until golden brown (make sure it doesn’t burn and turn black )
6. Add red chilli and the blanched vegetables
7. Add black bean sauce, cottage cheese (paneer) and salt and pepper to taste.
8. Stir the mixture throughly and cook for another 5 to 7 minutes on high flame
9. Once cooked, garnish with sesame seeds and coriander. Serve!

Easy Penne and Tuna Salad
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Ingredients:
1 large red bell pepper , 4 quarts water , 2 1/4 tsp salt, divided, 6 ounces uncooked penne pasta,
2 tbsp red wine vinegar,1 tbsp extra-virgin olive oil , 1 (7.8-ounce) jar premium tuna packed in oil,
drained and flaked
Instructions:
1. Preheat broiler.
2. Cut bell pepper in half lengthwise discarding seeds and membranes.
3. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-
top plastic bag; seal.
4. Bring 4 quarts water and 2 tsp salt to a boil in a large saucepan.
5. Cook pasta according to package directions, omitting additional salt and fat. Drain and rinse with cold water; drain well.
6. Combine bell pepper, pasta, remaining 1/4 tsp salt and remaining ingredients in a large bowl. Toss well and serve immediately

Herby Potato, Green Bean Salad
Ingredients:
6 ounces baby potatoes , 6 ounces haricots verts or green beans, 1/4 cup fresh lemon juice,
2 1/2 tbsp minced fresh flat-leaf parsley, 1 tbsp thyme leaves, 1 1/2 tsp minced fresh rosemary,
4 tsp olive oil , 1 tsp Dijon mustard, 1/4 tsp kosher salt, 1/4 tsp freshly ground black pepper, 4 olives
Instructions:
1. Place potatoes in a medium saucepan; cover with water. Bring to a boil; cook 7 minutes or until almost tender.
2. Add beans; cook 3 minutes or until tender.
3. Drain and rinse with cold water. Drain and place in a medium bowl.
4. Combine juice and next 10 ingredients (through to olives), stirring with a whisk.
5. Drizzle half of dressing over potato mixture; toss to coat.
6. Reserve remaining dressing to drizzle on greens before serving.

Chicken Avocado Tostada Salad
Ingredients:
Marinated Boneless Chicken breast, Avocado, Iceberg Lettuce, Salsa, Jalapenos, Olive oil, Desi ghee,
Lemons, Sour Cream, Chilli flakes.
Instructions:
1. Heat 2 tbs of Desi ghee in a fry pan

2. Add chicken breast and cook for a minute or until tender.
3. Once cooked, set aside in a bowl
4. In a separate bowl, combine sour cream and olive oil. Squeeze the lemons and mix it well. Add salt and pepper to taste.
5. Tear Iceberg lettuce gently into consumable pieces and place in a salad bowl
6. Drizzle with salsa and add the sour cream mixture.
7. Add cooked chicken and avacado. Mix well
8. Add jalepenos on top and serve!

Paneer Panini
Ingredients:
3 tbsp finely chopped red onion, 3 tbsp organic canola mayonnaise , 1 tsp grated lemon rind, 1/4 tsp flaxseeds seeds,
crushed, 1/4 tsp freshly ground black pepper, 250gms paneer, 4 slices oatmeal bread, Chedder cheese and 1 tbsp olive oil.
Instructions:
1. Combine first 7 ingredients in a medium bowl, stirring well to coat.

2. Place 4 bread slices on a flat surface; top each bread slice with some cheese.
3. Divide paneer mixture evenly among bread slices; top each serving with 1 remaining bread slice.
4. Heat a large skillet over medium heat.
5. Lightly coat sandwiches with cooking spray.
6. Place sandwiches in pan; top with another heavy skillet. Cook 3 minutes on each side or until lightly browned (leave skillet on
sandwiches as they cook).

Greek Salad
Ingredients:
Iceberg lettuce, Cherry tomatoes, Red onions, Cucumber, Red capsicum, Feta cheese, Dried Oregano, Green olives,
Vinegar, Parsley.
Instructions:
1. Tear Iceberg Lettuce gently into consumable pieces and place in a large mixing bowl
2. Add cherry tomatoes, onions, cucumber and capsicum in a salad bowl.
3. Pour vinegar dressing over the mixture and mix well
4. Add feta cheese, green olives, oregano and parsley. Serve!

Mexicali Chicken
Ingredients:
1 tbsp Dijon mustard, 4 (4-ounce) skinless, boneless chicken breast halves, 2 tsp olive oil, 1/2 cup bottled salsa, 2 tbsp fresh lime juice,
1/4 ripe avocado, cubed, 2 tbsp thinly sliced green onions (optional)
Instructions:
1. Spread mustard over one side of chicken breasts. Heat oil in a large nonstick skillet over medium-high heat until hot.
2. Add chicken breasts, with mustard side down; cook 4 minutes.
3. Turn chicken over and reduce heat to medium.
4. Combine salsa and lime juice; spoon over and around chicken. Simmer uncovered until chicken is cooked through and sauce thickens,
6-8 minutes.
5. Transfer chicken to serving plates.
6. Cook the remaining pan juices in skillet over high heat until slightly reduced, about 30 seconds.
7. Spoon juices over the chicken; top with avocado. Garnish with green onions, if desired.

INDIAN THALI (5 Items)
There are more than 5 variations of an Indian Thali where the picture (on the right side) gives a good idea
of the permutation and combinations available. Just do not eat all the items in the picture in one sitting!
For this option I am not including a recipe (mostly because my cooking skills have not advanced to cook
these yet). However, Indian thali is one of the healthiest meals available and the recommendation here is to control the intake of
carbohydrates (rice/ roti, etc).
Ideally, one meal should include 2-3 portions of breads (roti), 1 portion of lentils/beans, 1 portion of subzi (any seasonal vegetable) and a big
bowl of Indian Salad. Yogurt/Buttermilk is optional.

TOP 15 HEALTHY SNACK OPTIONS
These snacks are roughly between 100-150 calories. By tweaking the portions sizes some of them can also be consumed as a meal.
Oatmeal bread with Peanut Butter

Flavored Yogurt with Almonds
Mediterranean salads

1 Boiled Egg with Walnuts
1 cup cow’s milk

Fusion Salad
Sprouts

Carrots with Hummus dips
Strawberry (or any fruit) with low-fat cream

Cold cuts (chicken ham, turkey ham) /Paneer tikka
1 Fried Egg with 1 whole-wheat Toast

Mercola Protein shake (with water)
Juiced vegetable of your choice

Coconut water
Plain Almonds (handful)

TOP 14 FBX NUTRITION GUIDELINES:
Eat 3 main meals: We all lead very busy lives and eating every 2 hours is quite challenging! Simply make sure you are eating at least 3 solid
meals a day. Over past year or so I have been experimenting with a concept called Intermittent Fasting with great results. You can read more
about this type of eating pattern here.  
Always carry food with you: Some of you may complain about your travelling job. Empathetically speaking, I can totally understand where
you coming from as I have been through the same job-profile of running around for quite some time. The way out is to carry food with you
which doesn’t require refrigeration. Nuts (almonds, walnuts), a piece of fruit or protein shakes can do the trick for you.

 
If you fail to plan, you plan to fail: Planning your meals ahead of time is very essential if you want to implement healthy eating habits. If
the ingredients are missing, you won’t be able to cook the required recipes. Arrange for a trip to grocery store at least once a week.. Stock up
the carbohydrates which doesn’t require refrigeration like oats etc.

 
 
Fats can be your best friend or your worst enemy: There are a few things to keep in mind with respect to Fats:
AVOID TRANS-FATS in all foods. It is good to read nutrition labels which will list trans-fats clearly.
EAT NUTS: like walnuts and almonds as they are good fats.
USE COOKING OILS LIKE: mustard oil, desi ghee, coconut oil. These oils are very stable at high temperature cooking as compared to vegetable
oils (sunflower, saffola, cottonseed oils) which grow toxic if heated at high temperatures.
SUPPLEMENT DIET WITH OMEGA-3’S fish oils (or krill oil) to maintain the ratio of omega 3: omega 6.

 
Stock up on fruits and vegetables: they are very low in calories and very high in vitamins, minerals, phyto-nutrients, and fiber.

Make small changes: Cut back on your portions- use a smaller plate. Please don’t get over-whelmed about your new eating plan. You cannot
be perfect from Day 1. It will take time to make habitual changes, so keep it realistic.
 
 
Water Burns: in my experience 7 out of 10 people don’t drink enough water. PRINT OUT AND PASTE THE FOLLOWING LINE WHERE YOU CAN SEE
IT EVERYDAY: WATER IS THE MOST IMPORTANT NUTRIENT FOR THE BODY! More than 70% of your body is water. Without enough water in your
system, your metabolism slows down and you end up burning fewer calories. Optimal intake: 1 litre/20 kg of Body weight.

 
Sleep for at least 7 hours: Getting too little sleep triggers hormonal changes that lead to an increased appetite. Also, sleep deprivation will
cause your body to have more cravings for foods high in sugar and fat. If you’re tired often you won’t have the energy to work out. So be sure
to get enough sleep everyday: 7 to 8 hours each night.
One other strategy that really works wonders for me are the ritual of power naps. Take a break every 2 to 3 hours by taking a power nap
for 15 to 20 minutes twice a day. If you don’t have the luxury to do that simply unwind at your workplace by meditating on your office
chair, or listening to soothing music.

Eat slowly and chew your food: Your taste buds can savor the flavors longer. Also chewing your food will help your body to digest it properly.

Choose a smaller plate and fill it up smartly: To reduce portions, first choose a smaller sized plate, then consider the following distribution
of nutrients:
Beware of the beverages: what to drink and what to avoid:  
THE GOOD
WATER: nearly 70% of your body is water. You should be replenishing your system frequently with pure water to help your body function
properly.
PROTEIN DRINKS (MERCOLA PROTEINS): the most efficient drink with tons of fiber and pro-biotics. To know more check out the
supplementation section
COCONUT WATER: Coconut water is light, low-calorie, and nearly fat-free. It is sweet but does not contain as much sugar as other fruit juices.
This liquid also has an alkalizing effect on your body, which helps correct the cumulative effects of acid-rich foods. Coconut oil has also been
found to help prevent heart attacks and help maintain normal blood pressure levels.
TEA AND COFFEE: good in moderation, numerous studies confirm the health benefits of drinking these two beverages. Keep sweeteners and
creamers in moderation.
HERBAL TEAS: these non-caloric brews offer a wide variety of natural ingredients that can be beneficial to your health. Tulsi tea is great for
cleansing. Drink at least few cups daily for great benefits!
JUICED VEGETABLES: I am a big fan of these juices. I have specially ordered an single-gear omega juicer for the same, as the benefits of
drinking a glass of vegetable juice daily has immense benefits.
THE BAD
WINE: many studies boast wine’s health benefits, such as lowering blood pressure and slowing down the aging process. However, it still a high
calorie indulgence.

BEER: like wine, beer has many benefits when brewed naturally. Not so much for the mass-market junk beers you’ll find on most store
shelves, and not to mention the added calories!
FRUIT JUICE: ‘100% juice’ is natural but has all sorts of ingredients in it. The downside is that it strips fruits of its fiber and condenses it,
turning a perfectly healthy piece of fruit into a calorie-laden sugar bomb. Why not just enjoy the orange?
ENERGY DRINKS: as a pick me-up, these drinks give us a temporary energy boost. Drinking more than once a day flies them under the “soda”
catergory. Not to mention, the caffeine, and sugar crash your body undergoes a few hours later outweighs the burst of energy.
THE UGLY
SOFT DRINKS: without a doubt the worst drink on the planet, soda is almost single-handedly responsible for the obesity epidemic. Loaded with
empty calories, soda offers no nutritional value. Please note diet soda’s are even the worst alternative as the sweeteners used in it has lot of
ill-effects on the body.
COFFEE HOUSE DRINKS: these are nothing more than dessert with a buzz, followed by a sugar crash. Most of these caffeine-sugar-bombs have
as many calories as an entire meal.
COCKTAILS: alcohol is the unhealthy part of beer and wine. Usually, its mixed with something from the bad or ugly list.
SPORTS DRINKS: sports drinks offer no health benefits whatsoever. If you need energy during your workout water is the best bet. You can also
consume lemon water with some honey which personally works wonder for me.

MILKSHAKES: Ohh those thick MC-D milkshakes in different flavors! I used to enjoy them a lot until I figured out that they are simply blended
ice-creams and have as much calories as an entire meal with tons of preservatives!
Write everything down: There are TWO prime benefits of writing it down
It will give you an absolute clarity of what to eat, when to eat.
It will help you plan the grocery shopping ahead of time.
EAT LESS: we simply eat too much! Consider the following menus we routinely eat when we eat out. In just one sitting you can easily cross
1000+ calories: A Mc Donald meal, Indian Buffet, or any 3 to 4 course meal in any fancy restaurant. For some people, it should be an intake for
almost the entire day!!

Say no to Junk, sweets and fried foods: this goes without saying. Stay away from these empty-calorie meals which offer not nutritional
value whatsoever. And yes, they contain tons of trans-fat.  

SUPPLEMENTATION:
If you are like many people, you spend each day in a race against the clock. This leaves you struggling to search for convenient options for
what to eat. And if you want these options to be healthy ones, it really limits your choice. 
For a long time I was in search of what seemed like “mission impossible” ---- 
Finding a convenient way to get quick and convenient food option… without emptying my wallet. And it has to taste good, too! I have been
through many supplements and protein powders and finally now have found the answer. MERCOLA PROTEINS. THE WORLD’S BEST WHEY!
1. Who is Dr. Mercola? And why we can trust him?
Dr Mercola has been a physician for over twenty years with a long list of accomplishments. In
November 2009, he was named the top ultimate wellness game changes by the Huffington post, an
honor that celebrates “100 innovators, visionaries, and leaders in 10 categories.
For his insights and knowledge in health he has been interviewed on Tuesday show, CCN, the Dr. Oz
Show, Time Magazine, Forbes Magazine and dozens of Nationally Broadcast Radio Shows. Dr.
Mercola has also authored two New York Times Bestsellers, The Great Bird Flu Hoax and The No
Grain Diet.
His website Mercola.com which he started in 1997 is the top visited website in the world with over
1.5 million subscribers!
In-fact, I have been using Mercola products for over a year now, with exceptional results!
2. Can I substitute my breakfast and/or dinner with Mercola proteins?
Many health experts agree that breakfast is you’re most important meal of the day. Yet millions of people skip breakfast altogether.
After the ‘fast’ of eight to ten hours, it is important to supply your body with high quality food choices to start your day.

Mercola proteins provide an optimal ratio of vitamins, proteins, essential fatty acids, carbohydrates and antioxidants. In short, it
offers prime wellness in one extremely convenient, economical provides with prolonged energy throughout the morning. Also it helps
prevent grabbing unhealthy but convenient ‘fast food’.
These proteins can become your ‘go to’ meal supplements when you are rushed, haven’t been to the store, or you’re feeling less
creative in the kitchen.
3. What are the main benefits of Mercola proteins?
Defeat free-radicals with potent antioxidants
• Support balanced blood sugar
• Aids liver detoxification
• Supports immune function
• Decreases signs of ageing 

 
4. What exactly is whey protein?
‘Whey’ is one of the world’s oldest ‘health foods’. Way back in 420BC, Hippocrates, known as the Father of Medicine, recommended
the health boosting benefits of whey. In Europe during the middle ages, whey was touted as a health tonic. Fast forward to the 21st
century, and we have scientists discovering an amazing array of healthful benefits of whey.
You see, the first protein source you were designed to eat as a new born is your mother’s breast milk. Did you know that the single
most important nutritional protein in breast milk is whey protein? In fact, mother’s milk is 70% whey. Whey protein contains all the
essential amino acids. Plus it boats the higher protein quality rating among all proteins. 
5. Are these protein powders natural?
These protein powders are free from artificial flavors and sweetners. That means no chemical hazards and no chemical after taste.

6. What are the 9 basic elements every whey protein should have?
• All-natural, grass fed cow’s whey, NOT pesticide-treated, grain fed cow’s whey.
• Hormone-free Cows, NOT hormonally-treated cows.
• Cold processed to protect the nutrients in their natural state, not heat processed.
• Acid-free processing, NOT Acid/Ion Exchange Processing.
• Whey protein concentrate, NOT protein isolates.
• Sweetened naturally, NOT artificially, and low carb.
• Maximum biological value NOT compromised or damaged.
• Easy to digest, NOT causing Digestive Stress.
• Free from toxic Heavy Metals or at Such Low Levels NOT to be a Health Risk. 
7. How much protein should a person consume on a daily basis? Will consuming protein powders harm my kidney?
Recommended daily allowances (RDA) states that protein consumption should be around 1g/kg of body weight. For ex. A person, who is
60kg, will require 60g of protein every day. However, if one starts exercising, his/her requirements will increase to 1.2 – 1.5 g/kg of
BW.
This only a challenge if you are over-consuming protein or if there is an improper breakdown due to low stomach acid. Please consult a
nutritionist for further enquiries.

As a policy, I only recommend products that I have tried long enough to experience solid benefits.
I have been consuming Dr. Mercola products for over five years now. I usually stick with products that work, and I have never felt
the need to change or try anything new. Of course, in due time, if I find something better than these products or even marginally
superior (it may be in taste, quality, method of processing, sourcing of ingredients, etc.), I will surely let you know.
For now, I trust Dr. Mercola products, and my entire family uses them. (Yes, even my two-year-old boy uses Mercola baby creams!)
PRO-OPTIMAL WHEY

PURE POWER PROTEIN
KRILL OIL

WHOLE-FOOD MULTIVITAMIN PLUS VITAL MINERALS
SHOPPING LIST

Carbohydrates Proteins Fats Herbs/Spices/ Fruits/Vegetables
Condiments
Oatmeal Eggs (free range) Oils Herbs & Spices Vegetables
Whole Grain Chicken Breast Desi-ghee Basil Artichokes

Multi-seed Bread Extra-Virgin Olive Oil Oregano Asparagus
Turkey Extra Virgin Coconut Parsley Broccoli
Oil Thyme Cabbage
Brown Rice
Fish of Choice Mint Carrots
Nuts Celery Cucumber
Whole Grain Flour Tuna packed in water Cilantro Green beans
Almonds Jaggery Lettuce: Iceberg, Romaine
Whole Wheat French Yogurt Walnuts Sugar Garlic
Bread Baguette Figs Dark Brown Sugar Avocados
Full Fat Cow’s Milk Raisins Salt Jalapeños
Whole Wheat Penne Dates Ground Cinnamon Mushrooms
Cottage Cheese Cashews Black Pepper Onions
Peppers: Red, Yellow, Green
Black Beans Seeds Condiments Peas
Olives
Cowpeas Flaxseeds Unprocessed Honey Potatoes
Pumpkin Low-fat Canola Okra
Lentils Sesame Mayonnaise Eggplant
Salsa Cauliflower
Beans Lime Juice Bitter-guard
Mustard Spinach
Mature Cheddar Cheese Maple Syrup Tomatoes
Apple Juice Cherry Tomatoes
Swiss Cheese Hummus Dips Zucchini
Pesto Sauce
Red Wine Vinegar Fruits
Hot Pepper Sauce
Pasta Sauce Apples
Thai Sauce Bananas
Oranges
Strawberries
Honeydew Melon
Watermelon
Mangoes
Pomegranates
WHAT AFTER FBX?
Congratulations on your new body!
You probably would have achieved your fitness goals by now, or are very close to being at the peak of your health and fitness. Maybe you
haven’t reached your ultimate fitness goals, and that’s ok too!
Since you have graduated from a 12/16 week gruelling workout routine, feel free to take a short break to pamper yourself. You have earned
it, go have fun, treat yourself! (..no more than a week please☺ )
Please know you have given yourself one heck of a start, PLEASE DON’T STOP NOW!
Fitness is a lifestyle challenge.
Now, figure out what do you want to do next? Do you want to add more muscle, or lose more fat? I have 3 programs based on your needs and
goals. Choose the one that is appropriate to your goals.
Again, remember, fitness is not an event it’s a LIFESTYLE☺
GOOD LUCK!!


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ENERGY BALANCE: BASIC SCIENCE OF LOSING WEIGHT 04

CALCULATION OF CALORIE INTAKE: 5 EASY STEPS 05

DECIDING THE MENUS: 13

i. TOP 10 HEALTHY BREAKFAST 14

TOP 14 NUTRITIONAL GUIDELINES 47

SUPPLEMENTATION: DR MERCOLA PRODUCTS 56

YOUR SHOPPING LIST 59

WHAT AFTER FBX? 60

© 2016 Fabulous Body Inc-All Rights Reserved

© 2016 Fabulous Body Inc-All Rights Reserved

Here is the easiest way to understand energy balance:

© 2016 Fabulous Body Inc-All Rights Reserved

The Katch-McArdle Equation

BMR = 370 + (9.79 * lean mass in pounds)

The Mifflin-St Jeor Equation

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

© 2016 Fabulous Body Inc-All Rights Reserved

Activity Level RMR multiplier Total calories required

Sedantary lifestyle (little or no exercise) 1.2 RMR * 1.2

Moderately active (moderate exercise; 3-5 days/week) 1.55 RMR * 1.55

CALORIC REQUIREMENTS FOR WEIGHT LOSS

CALORIC REQUIREMENTS FOR WEIGHT GAIN

© 2016 Fabulous Body Inc-All Rights Reserved

Let’s take an example to put everything in perspective.

Using the Katch-McArdle Equation

TDEE = 1329.42 * 1.55 TEA = 2059

Using the Mifflin-St. Jeor Equation

TDEE = 1322 * 1.55 TEA = 2049.

© 2016 Fabulous Body Inc-All Rights Reserved

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Breakfast Within 1hour of waking up

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Non workout days:

timings meals calories

Workout days (Morning workout):

timings meals calories

© 2016 Fabulous Body Inc-All Rights Reserved

9:00am Breakfast 350

Workout days (evening workout)

9:00am Breakfast 350

Please consider a 1500 calorie meal plan:

9:00am Egg scramble 350

Now, we are left with the last and final question:

3) HOW MUCH TO EAT?

© 2016 Fabulous Body Inc-All Rights Reserved

1200 1500 1750 CALORIES 2000 CALORIES 2250 CALORIES

© 2016 Fabulous Body Inc-All Rights Reserved

TOP 10 HEALTHY BREAKFAST OPTIONS:

ASIAN MUSHROOM OMELETTE POWER POHA

EGGS - SUNNY SIDE UP MERCOLA BREAKFAST SMOOTHIE

OATS WITH HONEY AND BANANA

APPLE CINNAMON OATMEAL

© 2016 Fabulous Body Inc-All Rights Reserved

QUICK CHICKEN (OR PANEER) PARMESAN

THAI CHICKEN WRAPS CHICKEN & AVACADO TOSTADA SALAD

PENNE WITH CHICKEN AND PRESERVED LEMON PANEER PANINI

BROWN RICE WITH RAJMA (RED BEANS ) GREEK SALAD

QUICK CHICKEN CACCIATORE MEXICALI CHICKEN

FETTUCCINE TUNA SALAD INDIAN THALI (5 VARIANTS)

MIX VEGETABLE STIR FRY IN BLACK BEAN SAUCE

NOTE: CHICKEN/TUNA CAN BE REPLACED BY PANEER (COTTAGE CHEESE) OR CHICKPEAS/RAJMA

© 2016 Fabulous Body Inc-All Rights Reserved 

ENERGY BALANCE: BASIC SCIENCE OF LOSING WEIGHT 04 

CALCULATION OF CALORIE INTAKE: 5 EASY STEPS 05 

DECIDING THE MENUS: 13 

TOP 14 NUTRITIONAL GUIDELINES 47 

SUPPLEMENTATION: DR MERCOLA PRODUCTS 56 

YOUR SHOPPING LIST 59 

WHAT AFTER FBX? 60 

© 2016 Fabulous Body Inc-All Rights Reserved 

© 2016 Fabulous Body Inc-All Rights Reserved 

© 2016 Fabulous Body Inc-All Rights Reserved 

© 2016 Fabulous Body Inc-All Rights Reserved 

© 2016 Fabulous Body Inc-All Rights Reserved 

TDEE = 1322 * 1.55 TEA = 2049. 

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© 2016 Fabulous Body Inc-All Rights Reserved 

© 2016 Fabulous Body Inc-All Rights Reserved 

© 2016 Fabulous Body Inc-All Rights Reserved 

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QUICK CHICKEN (OR PANEER) PARMESAN 

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2 Whole Eggs and 2 Oatmeal bread 

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2 tbsp olive oil, 1/2 cup marinara (tomato) sauce 

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