- 1 4 D AY W E I G H T L O S S M E A L P L A N -

Dear Friends,

A healthy lifestyle involves many choices. This is why we are pleased to introduce to you, KA'OIR’s Weight Loss Meal Plan! Our 14 day, 1200
daily calorie meal plan was designed by our Nutritionist to offer delicious, realistic and nutritionally balanced meals for weight loss. Best
of all, YOU WILL NOT BE HUNGRY! Our meal plan allows you to eat SIX times per day. Lose weight the right way and more importantly,
keep it off! Once you balance your daily nutrition intake and exercise, your unhealthy food cravings will disappear and you will wake up
each day feeling energized!

Many of our clients have lost 5-10 pounds their first week. Some have even lost up to 20 pounds their first week by coupling the KA'OIR
Meal Plan with exercise.

Incorporating our KA’OIR Waist Eraser, will allow you to lose additional inches from your waist, stomach & back.

Now is the time to address your nutritional and weight loss needs. Start your journey today, you will feel and look your best.

Get that sexy body you’ve always desired with our Weight Loss Meal Plan. I did it using the KA'OIR Weight Loss Meal Plan and so can you!

*Once you’ve purchased our meal plan, it will be emailed to you within 24-48 hours.

Please note, those with a specific health condition should consult with a health care provider before choosing a meal plan.
DAY 1 DAY 3

Breakfast Snack 1 Lunch Breakfast Snack 1 Lunch

(2 hrs after breakfast) (2 hrs after breakfast)
1 Cup Skim Milk 3 oz Grilled or Baked Chicken breast 1 Cup Skim Milk 3 oz Chicken Breast, Cooked w/o Skin
1/2 Banana (Small) 1 Cup Strawberries w/ lettuce (2 tbsp low calorie dressing) 1 Cup Special K Cereal (original) 6 oz Nonfat Vanilla Yogurt 2 Cups Romaine Lettuce, Shredded
1 Cup Cheerios Cereal 10 almonds 1/2 Banana (Small) 1 Teaspoon Low Calorie Mayo
2 Whole Grain Rice Cakes 1 oz Fresh Tomato, Sliced
8 oz Water 1 Whole Wheat Roll
Snack 2 Snack 2 8 oz Water
(2 hrs after lunch) (2 hrs after lunch)
1 Aplle 6 Carrot Sticks

Dinner Dinner
3 oz Baked / Grilled Fish 3 oz Fish

Snack 3 1 Cup Steamed Broccoli

Snack 3 1 1/2 Cups Fresh Mixed Salad Greens

(2 hrs after dinner) 8 oz Water (2 hrs after dinner) 1 1/2 tbsp Low Calorie Caesar Salad
Dressing
1 Peach (Medium) 1 Peach (Medium)
8 oz Water

DAY 2 DAY 4

Breakfast Snack 1 Lunch Breakfast Snack 1 Lunch

(2 hrs after breakfast) (2 hrs after breakfast)
1 Cup Skim Milk Spinach Salad w/ 6 Grilled Shrimp 1 Cup Skim Milk 3 oz Chicken Breast Baked
1 Cup Oatmeal 1 oz Almonds (lightly salted or no salt preferably) 1 Scrambled Egg 1 Apple (Medium) 2 Slices Reduced-Calorie Oatmeal
1 Kiwi 8 oz Water 1 Slice Reduced-Calorie Oat Bran Bread
1/2 Whole Wheat Pita Bread (Small) Bran Bread 2 Cups Romaine Lettuce, Shredded
1 Orange (Medium) 1 oz Fresh Tomato, Sliced
Snack 2 Snack 2 8 oz Water
(2 hrs after lunch) (2 hrs after lunch)
1/2 Cup Strawberries 1 oz Deli Sliced Turkey

Dinner 4 Whole Wheat Crackers

Dinner
Grilled Chicken Grilled / Broiled Lobster

Snack 3 1/2 Cup Cooked Brown Rice

Snack 3 1/2 Cup Cooked Potatoes

(2 hrs after dinner) 1/2 Cup Steamed Asparagus (2 hrs after dinner) 3/4 Cup Steamed Broccoli
8 oz Water 8 oz Water
1/2 Cup Honeydew Melon 1 Cup Strawberries
DAY 5 DAY 7

Breakfast Snack 1 Lunch Breakfast Snack 1 Lunch

(2 hrs after breakfast) (2 hrs after breakfast)
1 Cup Skim Milk 3 oz Lean Fish w/ 1/2 Cup Brown Rice 1 Cup Skim Milk 6 Small Shrimp
1/2 Cup Cheerios 1 oz Low Fat Cheddar Cheese Apple (Small) 3/4 oz Hot Oatmeal 2 teaspoons Creamy Peanut 2 Corn Tortillas
1 1/2 tbsp Raisins 2 Whole Wheat Crackers 8 oz Water 1 Cup Blueberries Butter 1 Apple (Small)
1 tbsp Walnuts 2 Whole Wheat Crackers 8 oz Water

Snack 2 Snack 2
(2 hrs after lunch) (2 hrs after lunch)
6 oz Nonfat Yogurt 1 Fruit & Nut Granola Bar

Dinner Dinner
3 oz Grilled Chicken Breast w/ Spinach Steamed or Grilled Fish

Snack 3 1/2 Cup Cooked Stringed Beans

Snack 3 6 Steamed Asparagus

(2 hrs after dinner) 8 oz Water (2 hrs after dinner) 1 Whole Wheat Roll
8 oz Water
1 Cup Blueberries 1/2 Cup Raspberries

DAY 6

Breakfast Snack 1 Lunch

(2 hrs after breakfast)
1/2 Cup Skim Milk Chicken Salad w/ Black Beans
1 Cup Oatmeal 2 Hard Boiled Eggs 1/2 Toasted Whole Wheat Pita Bread
1/2 Banana (Small) 3/4 Cup Watermelon
8 oz Water

Snack 2
(2 hrs after lunch)
1 Cup Strawberries

Dinner
Grilled / Baked Salmon

Snack 3 1/2 Cup Cooked Brown Rice

(2 hrs after dinner) 3 Steamed Broccoli Spears

8 oz Water
2 Apricots
DAY 8 DAY 10

Breakfast Snack 1 Lunch Breakfast Snack 1 Lunch

(2 hrs after breakfast) (2 hrs after breakfast)
1 Scrambled Egg 3 Turkey Lettuce Wraps 1 Cup Skim Milk 2 boiled eggs with Unlimited
1 Corn Tortilla 1/2 oz Almonds 2 Whole-Wheat Crackers 1 Scrambled Egg 1 Peach Greens Salad
1 oz Low Fat Cheese Slice 8oz water 1 Slice Multi-Grain Bread 1 Cup Raspberries
1 Orange (Medium) 1 Orange (Medium)

Snack 2 Snack 2
(2 hrs after lunch) (2 hrs after lunch)
1 Honeydew Melon 10 Almonds

Dinner Dinner
Asparagus Mixed Greens

Snack 3 3 ozs Lean Fish

Snack 3 3 oz Salmon

(2 hrs after dinner) 1/2 Cup Cooked Potatoes (2 hrs after dinner) 1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Carrots 8oz water
1 Cup Strawberries 1/2 Cup Strawberries

DAY 9 DAY 11

Breakfast Snack 1 Lunch Breakfast Snack 1 Lunch

(2 hrs after breakfast) (2 hrs after breakfast)
1 Cup Skim Milk 3oz baked chicken breast 1 Cup Skim Milk Chicken Salad
3/4 Oatmeal 6 oz Nonfat Vanilla Yogurt 1/2 Cup Green veggies 1 Cup Cheerios Cereal 2 Slices of Avocados 4 Carrot Sticks
1 tbsp Walnuts 1 Orange (Medium) 1 Banana (Small) 2 Apricots
8 oz water

Snack 2 Snack 2
(2 hrs after lunch) (2 hrs after lunch)
1 Cup Watermelon 1/2 Cup Unsweetened

Dinner Applesauce
Dinner
Catfish Fish Fillets

Snack 3 Corn
Snack 3 1/2 Cup Cooked Brown Rice

(2 hrs after dinner) 3/4 Cup Steamed Spinach (2 hrs after dinner) 3 Steamed Broccoli Spears
1 Cup Tossed Salad Mix
1 Apple 1/2 Cup Raspberries
1 tbsp Low Calorie Caesar
Salad Dressing
8oz water
DAY 12 DAY 14

Breakfast Snack 1 Lunch Breakfast Snack 1 Lunch

(2 hrs after breakfast) (2 hrs after breakfast)
1 Cup Skim Milk 2 Scrambled Eggs 1 Cup Skim Milk Black Beans & Chicken
1/2 Cup Raspberries 1 Cup of Cucumbers
3/4 Cup Bran Flakes Cereal 1 Cup Skim Milk 1/2 Cup Special K Original Cereal 1/2 Cup Fresh Pineapple

1/2 Banana (Small) 1/2 Whole Wheat Pita Bread (Small) 2 tbsp Raisins

Snack 2 Dinner Snack 2 Dinner

(2 hrs after lunch) (2 hrs after lunch)
Chicken Breast Broccoli Stir-Fry 1/2 Cup Brown Rice w/ 5 oz
1/2 Cup Cantaloupe 2 tbsp Reduced-Fat Ranch
2/3 Cup Cooked Brown Rice Grilled Salmon
1 Whole Grain Rice Cake Salad Dressing
8 oz Water 1 Cup Steamed Green Beans
2 Celery Sticks

Snack 3 Snack 3
(2 hrs after dinner) (2 hrs after dinner)
1 Peach (Medium) 1 Cup Honeydew Melon

DAY 13

Breakfast Snack 1 Lunch

(2 hrs after breakfast)
1 Cup Skim Milk Tuna Salad
1 Apple (Small)
3/4 oz Oatmeal 1 Whole Wheat Pita Bread (Small)

1 Cup Blueberries 8 oz Water

Snack 2 Dinner
(2 hrs after lunch)
6 Grilled Shrimp & Green Veggies
2 tbsp Peanut Butter
1 Cup Steamed Asparagus
4 Whole Wheat Crackers
8 oz Water

Snack 3
(2 hrs after dinner)
1/2 Cup Blueberries