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    P90X Nutrition Plan - Book

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
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    12 views120 pages

    P90X Nutrition Plan - Book

    Uploaded by

    nykol93
    P90X Nutrition Plan - Book

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
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    | Ie< EeTREMEG HOME ae FORMANCE ING FOR POWER PERI ‘Nutrition Plan __@so< nutrition plan EATING FOR POWER PERFORMANCE TABLE OF CONTENTS INTRODUCTION ‘ANote From Steve Edwards ..... PROGRESS ASSESSMENT The 3 Phases....... A esot Customizing The Phases . 3 Approaches To Achieve Your Goal... Your Body Fat Percentage .........-....6 Body Fat Targets. -.--.ns;aretenes se Determine Your Nutrition Level. 5 GENERAL GUIDELINES General Guidelines........---. ++ oe Why Diet Matters -6 When To Eat - Toss The Junk! .. What Results To Expect . . The Number One Obstacle . . Drink Water. Recalculating Your Calories...........+-9 “Bonking” . . Low-Fat Cooking Techniques. Vegetarians...........+5 PHASE 1; FAT SHREDDER Portion Approach . Daily Serving Chart. .. Approved Food List. . Meal Plan Approach . Recipes . PHASE 2: ENERGY BOOSTER Portion Approach . Daily Serving Chart. . +53 Seas) Approved Food List. . Meal Plan Approach . Beciien ys air racnicecs PHASE 3: ENDURANCE MAXIMIZER Portion Approach ......... Daily Serving Chart. . Approved Food List. . Meal Plan Approach .. Recipes . . QUICK OPTIONS Convenience Foods... 101 Quick At-Home Dishes 101 Fast Foods. . +102 DAILY JOURNAL . 106 RECIPE INDEX _ ALL LEVELS. . iietiaaticiaataiietann ees A NOTE FROM STEVE EDWARDS DIRECTOR OF RESULTS BEACHBODY°® WHY THE P90X NUTRITION PLAN LOOKS DIFFERENT FROM OTHER BEACHBODY DIET PLANS ‘As you may notice from the math on the following pages, P90X is not built around a daily “calorie deficit” for weight loss like the general Beachbody plans found in Power 90°, Kathy Smith's Project: YOU", and Slim in 6". It's important that you understand why, so you have the right training mentality with this program, with the right expectations. Our calculations in the P90X Nutrition Plan are different from those in our other programs’ diet guides and in the Diet and Support center, Running a caloric deficit during P90X is risky, and chances are it would lead to overtraining, decreased performance, or perhaps injury or illness. If someone used a 600-calorie deficit during P90X, they might see weight loss initially, but, over time, their performance would get worse and worse. With constant monitoring we could increase one’s caloric consumption as needed, but this is not practical within our client structure. To exemplify this, the number one piece of advice we give on the Message Boards is to eat more. In the initial stages of our programs, most of our customers lose weight due to a combination of eating fewer calories, eating better calories, and increasing their workload. Over time, they stagnate—or “plateau”—at the lower caloric intake because their bodies have changed and require more calories. It's quite hard to convince them that they can eat more and not gain weight. However, it's extremely common to see our members—when on a plateau—add calories and begin seeing dramatic weight loss. We've had clients actually need to double their caloric intake before this weight loss effect of increased calories reversed. Since P90X begins at the stage where a high percentage of our clients have hit a plateau, it’s important that we give them enough fuel to recover from their workouts. Where this can go wrong is that our guidelines are ballpark and can only be ballpark. There is no way to determine exactly how individual bodies work with one document. In a lab, we could do this—obviously, a limiting factor here. With that in mind, we needed to come up with the best one solution that would fit the greatest number of people. In my experience, Carrie Wiatt's phased diet plan was the best way to do this. | knew we would run into problems with ultrafit people attempting the initial low-carb phase. However, the point is to attempt—the best way we could within our limitations—to teach you how to determine what works for your body. The easiest way that I've found is to limit carbohydrate intake until performance begins to suffer and then add them back in. Therefore, Phase 1 may last two months or two days [you need to determine this for yourself). But through the process, you'll learn what carbohydrates actually do for your body and become more sensitive to why and when you should eat them. I've used this little “trick” with clients for years, and, especially with women, it's often the one thing that will get them off of a plateau. The bottom line is that you need blood sugar to perform your best and this comes from eating carbohydrates. Low-carb diets can be okay for obese people in their transitioning state, but a well-fueled athletic body burns a lot of carbohydrates. This is the reason the P90X plan transitions the way it does. Real athletes do not eat “low carb” to perform and it’s important to understand this. P90X is not a fast-track weight loss solution like other programs. It’s an unprecedented fitness solution designed to give you a stronger, healthier body that will become leaner and perform better over time. It’s not designed for weight loss per se. It’s designed to increase human performance and improve overall body composition. Trust it. 1 Nutrition expert Carrie Wiatt, creator of the P90X Nutrition Plan, has developed an individualized SURO NCC RUC a nu ecm Ces at lan a ae ey ST ee Le cue ues Weebl em ae Cee CET) PCC Si ba Tae uaa Ce Lea control, and personalized counseling. After years of practice, Carrie compiled her proven re ne Cetra ee Rea MM slate cena Dana Ue Cue ee ea aan er nae SU eg Lag Ce aru ue ctu Cr Cr eee Se a oe ae eta eae Pee cue eta Cee Lee ct in your mouth, The goal of this book is to help you learn what kinds of food, how much, and when Rene Mn uC ee Lee ant Ce a at a aT real results from your exercise program {AND WE MEAN INCREDIBLE RESULTS!), ski nutrition plan is NOT an option. a ues eu UC nn en bee a Ce ae ea Cum at eel ae Coe ia eeu ue a ea ue see eer Str) POMC anCUur na sage Ce Miter ie a Coc aur CUCL ea uc Re nate Ur RUPE Se accent LS for unhealthy foods will be greatly reduced. Bye-bye, Twinkies! ] ———— THERE ARE 3 PHASES To THE P90x NUTRITION PLAN. This plan is designed to change right along with your 3-phase workout demands, providing the right combination of foods to satisty your body's energy needs every step of the way. White P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the plans. You can follow any phase at any time based on your nutritional level. These are general guidelines recommended here. FAT SHREDDER FAT SHREDDER A high-protein-based diet designed to help you strengthen muscle while rapidly shedding fat from your body. ENERGY BOOSTER A balanced mix of carbohydrates and protein with a lower amount of fat to supply additional energy for performance. ENDURANCE MAXIMIZER An athletic diet of complex carbohydrates, lean proteins, and lower fat with an emphasis on more carbohydrates. You'll need this combination of foods as fuel to get the most out of your final tr ing block and truly get in the best shape of your life! I Like the P90X exercise program, the P90X Nutrition Guideline is divided into 3 phases, calibrated to move from fast, efficient fat loss (Phase 1] to peak energy (Phase 2] to lasting success [Phase 3). The nutritional proportions change with each plan, so it’s important to follow the instructions for your current plan, PHASE GOAL PROTEIN CARGOHYDRATE FAT eee GREDHER Strengthen muscle and shed excess body fat [imEatE PHASE 2 Maintain Phase 1 changes with additional. i, Nano ast iouss energy for midstream performance Support peak physical performance Toa and satisfaction over the long term HREDD Those who are reasonably fit and have more body fat can use this phase more easily than someone who is very fit and doesn't have a lot of excess body fat to lose. This stage is designed to cut down your body fat percentage, and as this happens, your available energy should also decrease, Therefore, Phase 1 should only be extended if you need to drop more fat and also feel like you have ample energy to push hard during your workouts. Conversely, this phase could be shortened by a week or two if your body fat is already low and you feel like you don’t have the necessary energy to get the most out of your workouts. Feast heh t]he tee CLG enn ance PMU nee Men ete eee elon Cire nC ea einen er Pe eee Mer Cuaron} Pi eae cn Mocs menace ei nace mercer CUSTOMIZING THE PHASES S While P90X is designed as a 90-day program, you might choose to alter your choice or timing of ane or 2) E G ; more of the phases. THERE ARE 3 APPROACHES ror Each PHASE. We have developed three different approaches to ensure proper nutrition for all phases of P90X. The choice is yours as to which one will work best for you. Keep in mind that you can stick with one approach throughout the entire program, or alternate based on your lifestyle demands. This approach is designed for those who don’t have a lot of time or patience to prepare a meal that involves more THE PORTION than one or two steps. It is definitely better suited to APPROACH those who don't like to cook or follow recipes. By following the daily meal plans, you'll not only take the guesswork out of your daily food preparation, but you'll THE MEAL PLAN also enjoy a variety of delicious, healthy, and low-fat APPROACH recipes that will provide you with the proper amount of nutrition and energy to get the most out of your P90X workouts. We all have days when it seems we can't find the time to eat, let alone cook. So we've included some quick food THE QUICK OPTION options that require minimal or no effort, because YOU APPROACH MUST EAT To SUCCEED WITH POOX. DETERMINE YOUR APPROACH [7] PoRTION [7] MEALPLAN [] QUICK OPTION YOUR BODY FAT PERCENTAGE Lowering your body fat ani \creasing lean muscle mass is essential to your overall success. It is important to track your progress by measuring and recording your body fat percentage at the end of each phase. To get started, use the body fat measurement you assessed prior to taking your Fit Test (see page 19 of the P90X Fitness Guidel, or simply use a body fat caliper and record your results here. ‘CURRENT, BODY FAT % NOTES BODY FAT TARGET As your body fat percentage changes during the next 90 days, here's where the numbers place you in terms of general targets. FIT RANGE ATHLETE RANGE ELITE ATHLETE RANGE tHere ARE 3 NUTRITION LEVELS within cacu approacu. Please take a moment to determine your daily nutrition and calorie needs. The data you provide will determine how much food you need [and how much you don’t need) while you go through P90X. Sea Calculate your resting metabolic rate (RMR). This is_ | your soy WEIGHT eenneRoTes basically the number of calories you need to breathe, pump blood, grow hair, blink—be alive. ae Calculate your daily activity burn, the calories required for [Youn RMA een daily movement apart from exercise. x20% = Keep in mind that all lifestyles aren't created equal. A construction worker will have a higher daily burn rate than ‘a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. ‘Ado She colores required tan yedE i Voun Ran DAILY ACTIVITY BURN ENERGY AMOUNT exercise needs, which we have r calculated at 600 calories per day for the P9OX program. Add it all up and you've got your energy amount. Now use your energy amount to determine [your your nutrition level in the table. CSET NUTRITION LEVEE Example: A 6-foot, 180-pound man 1,800-2,399 1,800 calories/day LEVEL | RMR = 180 (body weight in pounds) x 10 = 1,800 Daily activity burn = 1,800 (RMRI x 20% = 360 Exercise expenditure = 600 Energy amount = 1,800 + 360 + 600 = 2,760 Nutrition tevel = Il YOUR NUTRITION LEVEL = Ca GENERAL GUIDELINES keeping a daily journal While this plan is designed to meet each individual's nutritional needs, there are some general rules that should be applied to ensure positive results. Knowing what, when, and how much to eat plays a vital role in your development. In this section you'll also discover healthy ways to prepare the foods you choose to eat, and make them taste good so you'll WANT to eat them again. Following these guidelines and maintaining an eating discipline will optimize your energy level and fat-burning ability throughout your P90X workouts. Research shows that one of the most powerful ways to successfully change your eating habits is to keep a daily journal. By logging your food intake as well as your exercise, you keep yourself accountable while also creating a space to express your thoughts and feelings. You'll no longer have to remember what worked and what didn’t. You can took back on your log to track your journey and fine-tune your plan to your personal experience and needs. You'd be surprised how often you find that bad moods are associated with bad foods. You'll find a daily journal for each week of P90X included at the back of this book. Try to carry your current journal page with you so you can track meals as you eat them and jot down thoughts as they arise. WHY DIET MATTERS A large body of scientific evidence shows that diet and exercise work hand in hand to promote fitness and physical performance. One reason for this symbiotic relationship is the energy equation. When you expend more calories than you consume, you burn body fat (aka “stored energy”) and build lean body mass—but because you need energy to exercise, every calorie you eat must be of the highest quality to get you over the hump. As Tony says, “The better the car, the better the fuel you need to make it run as designed.” We are making you into a better car, so it's time for some high-octane grub! Another reason diet matters is metabolism. A nutrient-dense, interval-based eating program keeps your metabolic rate high to burn fat at the maximum, even when you're not working out. Finally, a healthy diet regulates blood sugar to balance hormonal secretions, promoting optimal fat burn and a steady fuel supply. All this works together to get you into peak condition in 90 days. WHEN TO EAT It is important to follow a regular eating schedule. First, it keeps your blood sugar stable instead of peaking and crashing, which can lead to overeating and a general poor feeling. Second, regular meals will speed up your metabolism by challenging it to keep processing calories, rather than storing them in a game of “feast or famine.” Success in P90X comes to those who eat early and often. You should be eating every few hours while you're awake, favoring small meals and snacks. Try to finish your Last snack approximately three hours before you hit the sack. This will help keep undigested carbs from being stored as fat. If you do need to break this rule, a small protein shake would be the snack of choice before bed, as it can help your recovery during sleep. okay, let's get started, big P90X step... Before determining which foods to incorporate into your selected eating plan, TOSS THE JUNK! Now would be a good time to get rid of all the junk food currently in your possession. Foods high in saturated and trans fats, sodium, and sugar should be the first to be thrown out [ie., cookies, pastries, candy, processed meats, potato chips, soda, high-sodium frozen foods, canned soups, etc.|. You know them. You think you love them. They are the problem. Thraw them away, and don’t let anyone give you more. Don't be nice. Don’t take a bite. Say: “Thanks, but I'm not eating that kind of stuff for 90 days.” And by the way, congratulations! You're taking this program seriously, and just remember— if you think it’s junk food, it probably Yes, we mean it. Throw it away! WHAT RESULTS TO EXPECT The P90X Nutrition Plan is designed to optimize your exercise plan to build strength and lean muscle mass. This dramatic change in your physical composition means that you might not see a big difference on the scale because often you'll be trading fat for lean, strong muscle—and you will not only see it, but you will definitely feel the difference in your body. Unlike other diets that focus on the relatively meaningless measure of weight, you'll use body fat percentage and self-perceived energy to guide you to your goal. This program is for real. The number one obstacle to success is underestimating THE NUMBER ONE OBSTACLE - Calories DO count in the energy disappointments. It’s very important to measure each portion portion si equation, and small errors can add up to big accurately at every meal, the way we've outlined here. It might sound like a lot of work, but after 90 days it will be second nature, After 90 days you will know how to eat. Think of this plan as a graduate degree in eating, and you'll graduate in only three months. OTHER “DON'TS” THAT CAN DERAIL YOUR DIET INCLUDE: _ Skipping meals and eating off schedule. _ Following fads and trends, such as overemphasizing certain food groups and completely excluding others. _ Not planning your food choices ahead. __ Skimping on fruits and vegetables, your natural supply of antiaging nutrients. DRINK WATER PURE IA ess : of any conditioning program, as it aids every aspect of bodily function. You should drink at least six to eight 12-ounce glasses of noncarbonated water each day. The following water consumption guidelines relate specifically to your P90X workout: P90X HYDRATION SCHEDULE 12 02. water two hours prior to exercise 8-12 07. water 15 to 30 minutes prior to exercise 4-8 oz. water every 15 minutes during exercise THE P90X® RESULTS AND RECOVERY FORMULA AND THIS PLAN It’s best to have the Results and Recovery Formula after-workout drink within one hour of finishing your hardest workout of the day, ‘when your glycogen stores are at their lowest. This should be the only thing you consume during this time frame. You can also split this up if you do double workouts, and have half a serving after both workouts, or even a full serving if you're trying to gain mass. But keep in mind that you don’t need to replenish glycogen stores if they haven't been exhausted. So if you completed one of your workouts at a lower intensity, you may want to save the recovery drink for after your harder workout. Even though some pretty bright minds were tapped RECALCULATING YOUR CALORIES * ete i during the formulation of this diet, that doesn’t mean it's perfect for everyone. If you feel that you need to eat either more or less than you've calculated, then this really might be the case. But first you should try eating the amount you calculated. Your body will tet you know what's right over time. In the beginning it might send you false signals, trying to get you to eat more out of habit, but given a trial period it will find its healthy balance of diet and exercise, a more accurate sense of how much you should be eating. Metabolic rates vary more than we can predict here, so there is a chance that you'll need to recalculate calorie needs somewhat, up or down. One thing to caution you against is UNDEREATING. If you don’t feed your body enough, your metabolism will slow down and you'll compromise your workouts. This can affect your results in ways you may not notice because you may feel okay generally, but your performance could be Lagging. Do not run out of energy. The only time that you should drop your caloric intake is if you are working out hard, yet still gaining fat. You might actually need to add calories if you feel like you are running out of energy during your workouts, but this could also result from eating too far before you exercise. If you decide to eat more, adding as little as, 200-300 calories per day should be enough unless your calculations are way off. This is easily done by adding a snack such as nuts or dried fruit, substituting a meal in place of a snack, or adding a P90X protein bar or protein shake. “BONKING” If you're in Phase 1, you could be “bonking” due to lack of carbohydrates in your diet. Bonking is when your body simply runs out of stored glycogen during a hard workout and can no longer push beyond its anaerobic threshold. This is very common in sports like running and cycling, but it can also happen during routine weight training, especially with a low-carb diet. In this case, adding a serving of a complex carbohydrate like rice, potatoes, or bread to any meal during the day will usually do the trick. Complex carbs are stored as liver glycogen to be used when necessary, so, unlike sugars, they don’t need to be consumed right before you need them in order to be effective, LOW-FAT COOKING Learning just a few basic skills can make you a low-fat chef TECHNIQUES with good habits you'll use for life. Cooking with liquids other than fat can trim the fat content of a dish by up to 1,000 calories. This can have a positive effect on your total health and well-being, and maybe even prevent illnesses such as cancer and heart disease. And on top of all that, you can lose lots of weight. Refer to these techniques when making the P90X recipes or preparing foods from the Portion Approach. Eliminate the fat used in traditional sautés by substituting flavorful liquids for butter, margai |. Choose 1e, oF from chicken or vegetable stock, dry sherry, red or white wine, fruit juice, vinegar, soy sauce, or a combination of two or more. NS ] eer 1_Heat 2 tablespoons of liquid in a sauté pan over medium-high heat. 2_When the liquid begins to steam, add ingredients and sti 3_ Continue to sauté, stirring frequently, until the liquid in the pan evaporates. Quickly add 2 more tablespoons of liquid, stirring to scrape up the glaze at the bottom of the pan. 4_Continue to cook, adding liquid as necessary, until done. Always select pasta made without oils or eggs. All the recipes here call for dry, not fresh, pasta. 2_Skip adding oil and salt to the cooking water; the sauce provides plenty of flavor and moisture. 3_Cook pasta in a large pot of boiling water, adding pasta to the pot gradually so the water continues tobi 1_Grilling is the fastest cooking method, and is best suited for thicker cuts. Begin with a preheated grill or broiler, turning meat over when the grilled side is done [fish should flake, poultry should begin to brown}. Cook the other side. Depending on thickness, grill 5-7 minutes per side; the second side will probably take Less time than the first. 2_ Baking is a stower cooking method. Bake most cuts at 350 degrees for 20-30 minutes. 3_Poaching involves a slow simmer in liquid—such as water, stock, or wine—that you can flavor with herbs, onions, shallots, or garlic. Poaching is a gentle cooking method that works well for delicate cuts like chicken breast, fish filets, and shellfish. In a wide saucepan, heat enough liquid to just cover your ingredients until it reaches a very slow simmer. Add ingredients in a single layer and cook uncovered 7-10 minutes, or until cooked through. For added flavor and moisture, brush seafood, meat, or poultry with fresh citrus juice, mustard, Worcestershire sauce, soy sauce, or fresh herbs before grilling or roasting. Or use an oil-free marinade—for best flavor, marinate at least two hours or overnight in the refrigerator. 10 If you are a vegetarian, chances are you already know this drill, but any of the P90X recipes can be prepared vegetarian with VEGETARIANS some creative substitution. Keep in mind that, as a vegetarian, you need to do your own calculating to get enough protein. Unlike meat dishes, most of your options contain some carbs. Here are some meat substitutions that can help your diet stay high in protein. Beans/lentils/soybeans Cottage cheese Egg substitutes Egg whites Garden burgers Hemp protein Hummus Nonfat cheese Nonfat yogurt Seitan Soy burgers Soy cheese Soy yogurt ‘Tempeh Tofu aM eC FAT SHREDDER The Portion Approach was designed to allow you to mix and match the foods of your choice. There ‘are NO specific meal plans or recipes for this approach. Just select from the Portion Approach foods listed on the following pages and eat the amounts indicated for your nutrition level. Along with identifying the right foods to buy, the list shows you which foods fal into which categories, and the appropriate portion size equal to one serving, For example, if you are in Phase 1 and have determined that you are at nutrition level Il, you would be allotted a specific number of servings per day from each food group, as follows: PROTEINS. 7 servings DAIRY 3 servings FRUITS 1 serving VEGETABLES 4 servings FATS 1 serving CARBOHYDRATES 1 serving SNACKS 2servings {2 items from the single snack group or item from the double snack group) PLUS 2 P90X Peak Performance Protein Bar and P90X Results and Recovery Formula drink CONDIMENTS 2 servings Important Note on Snacks: There are two snack groups listed in your Portion Approach foads-—the single group and the double group. if the letters SGL appear beside a snack serving block on your Portion Chart, you can have any 1 item from the single snack group. If the letters DBL appear inside the snack serving block, you can have any + item from the double snack group OR any 2 items from the single snack group. Additionally, if the words Bar or Drink appear inside 2 snack serving block, you can have 3 P90X Peak Performance Protein Bar = P90X Results and Recovery Formula sink 2.09 1/714 your allotted sriack servings. PORTION APPROACH YaqdGaYuHS Lvd-l ASVHd Weide PROTEINS. conv | i g DAILY SERVING CHART VEGETABLES oo il [ pee | SNACKS a ban BENOIIENTES a 1,800 Calories/Day we APE ov AS | vom: A FATS: Y3qGaYHS LV4-L SSVHd LEVEL | LEVEL II CARBS EEO: |_| SNACKS 2,400 Calories/Day PROTEINS: parry FRUITS VEGETABLES LEVEL Ill Fars CARBS | (ONE! conciments ae 3,000 Calories/Day SNACKS PORTION APPROACH During Phase 1, use the following list to determine which foods to purchase from the grocery 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 make sure the portions fit within the parameters of your determined nutrition level. FATS each serving =120 cal. PROTEINS each serving =100 cal. CARBOHYDRATES ‘each serving =200 cal. DAIRY PRODUCTS ‘each serving = 120 cal, PHASE ALL LEVELS FAT SHREDDER PORTION APPROACH FOODS LIST 30z_Avocado 1 tbsp_Canola oil 1 thsp_Flaxseed oil Olive oll_1 thsp Olives_40z Ts =100 cal. VEGETABLES each serving = 50 cal. ‘cup = cooked vegetables, vegetable juice, oF vegetable soup 2 cups = leaty greens CONDIMENTS each serving =2 thsp = 50 cal. SNACKS single serving = 100 cal. double serving =200 cal. Corey cg Ere Broccoli eens earn) eee ‘Cucumber er cus fe fear Variety Irene oe ee) San uci eet eet aac} Say Selure Neca coa Veeco} a GENERAL GUIDELINES Following the daily Meal Plan Approach will take the guesswork out of your daily food preparation. You'll enjoy a variety of delicious, healthy, and low-fat recipes that will provide you with the proper amount of nutrition and energy to get the most out of your P90X workout. Hoe Died OU Neds 1e) Ce) FAT SHREDDER | ....,, IBL_Recipe included PHASE SNACK ESELUNGHSm: SNACK EimanDINNERGm oat 1_Mushroom Omelet = 1_Proteinbar_——‘1_Chef Salad = 20x Soy nuts $0z_Salmon Yeup_Fresh strawberries 1_Recovery drink 2 thsp_Lemon-Dill Sauce = 8 oz Cottage cheese, 1% 1/2 cup_Asparagus 1 cup_Wild rice 1 cup_Red Pepper Soup me 4 thsp_Protein powder a ae re 1_Protein Shake m= 1_Protein bar 1_Shrimp Stir-Fry m 1-1/20z_String 6 oz Turkey 1 Recovery drink 1 thsp_Sesame seeds cheese 2thsp_Gravy m 1 0z_Cashews 1/2 cup_Green beans ‘/cup_Butternut Squash Soup m 1 thsp_Protein powder es ll oS 2 slices Turkey bacon 1Protein bar 1_Chicken Saled = 2oz_Soynuts 6 oz Halibut 1_Chicken Scramble m ‘Recovery drink 2.cups_Salad greens 2 thsp_Pesto Sauce m 402 Fresh-squeezed juice 1.cup_Vegetable Soup m= 1 cup_Wild rice ‘1thsp_Protein powder 1/2 cup_Zucchini eee ae oa 4 1Soy Sausage Muffin m 1_Proteinbar_-1_Steak Arugula Salad = 10z Turkey jerky 6 oz Chicken breast 8oz_Skim milk ‘Recovery drink 2tbsp_Balsamic Vinaigrette m 2 thsp_Honey-Chile Sauce m 4 cup_Quinoa 1/2 cup_Snap peas neem TANS: ‘Spinach Scramble 1_Proteinbar 6 oz_Turkey Burger Boz_Cottage 6 oz ‘Swordfish 8 oz_Skim milk 1 Recovery drink 1-1/2 0z_Low-fat Swiss cheese, 1% 2 thsp_Mango-Ginger 1/2 Grapefruit, medium cheese Sauce ms 1/2 cup_Colesiaw = 1 cup_Wild rice 1 cup_Gazpacho m= 4_Artichoke, medium 11tbsp_Protein powder mee oad § 1_Protein Shake = 1_Protein bar 1_Island Pork ‘Voz_Turkey jerky 1_Beef & Broccoli Stir Fry me ‘Recovery drink Tenderloin Salad m 1.cup_Miso Soup m 1 thsp_Protein powder a $$ oT 2sslices_Turkey bacon ‘Protein bar 1_Tuna Salad m BozCottage 6 oz_Lemon-Garlic 1. Cheese Scramble m Recovery drink 2 cups_Salad greens cheese, 19% Chicken s= Boz_Skim milk 11 cup_Chilled Cucumber 4 cup_Wild rice 14 Cantaloupe, medium ‘Soup = 11 cup_Asparagus Soup m= 1 tbsp_Protein powder — 20 Pisa de) Ae FAT SHREDDER Bl _Recipe included C= —_—_— ot LEVEL I PHASE 1_Mushroom Omelet m 1_Protein bar 1Chef Salad m 30 nuts_Pistachios | 8 oz_Salmon. ‘cup Fresh strawberries 1_Recovery drink 3 tbsp_Lemon-Dill Sauce me 12 oz_Cottage cheese, 1% 1 cup_Asparagus 1 cup_Wild rice Y30G3SyYHS LV4-l ASVHd 2 cups_Red Pepper Soup m 2 tbsp_Protein powder Lae A oa 2 1_Protein Shake mx 1_Protein bar 1_Shrimp Stir-Fry = 3.oz_String cheese 8 oz Turkey 1_Recovery drink 1 thsp_Sesame seeds 3 tbsp_Gravy m 110z_Cashews ‘1/cup_Green beans m 2 cups_Butternut Squash Soup m 2 thsp_Protein powder on 3 3 slices_Turkey bacon 1_Protein bar 1_Chicken Salad px 4oz_Soy nuts 8 oz Halibut 1Chicken Scramble m= 1_Recovery drink 3 cups_Salad greens 3 tbsp_Pesto Sauce m= 6 0z_Fresh-squeezed juice 2cups_Vegetable Soup = 1 cup_Wild rice 2 thsp_Protein powder 1 cup_Zucchini a4 1_Soy Sausage Muffin m= —1_Protein bar 1. Steak & Arugula Salad m 2 .0z_Turkey jerky 8 oz Chicken breast 12 0z_Skim milk ‘1_Recovery drink 3 tbsp_Balsamic Vinaigrette m= 3 thsp_Honey-Chile Sauce m 1.cup_Quinoa 1 cup_Snap peas | a io == om 8 4_Spinach Scramble m — 1_Protein bar 8 0z_Turkey Burger = 120z_Cottage 8 oz_ Swordfish 12 oz Skim milk ‘Recovery drink 3 0z_Low-fat Swiss cheese cheese, 1% 3 tbsp_Mango-Ginger 1 Grapefruit, medium ‘1cup_Coleslaw m Sauce m 2cups_Gazpacho m ‘1 cup_Wild rice 2 tbsp_Protein powder 1_Artichoke, medium mms | Na 1_Protein Shake m= ‘Protein bar Island Pork Tenderloin 2 oz_Turkey jerky 1_Boet & Broccoli Stirfry me ‘Recovery drink Salad mm 2 cups Miso Soup mm 2 tbsp_Protein powder Teta STE oa Z 3slices Turkey bacon —_—1_Protein bar 1_Tuna Salad m= 12oz_Cottage 8 o_Lemon-Garle Chicken m 1_Cheese Scramble m 1_Recovery drink 3 cups_Salad greens cheese, 1% 1 cup_Wild rice 12 oz_Skim milk 2 cups_Chilled Cucumber 2 cups_Asparagus Soup m= 1/4 Cantaloupe, medium ‘Soup 2 tbsp_Protein powder a MEAL PLAN APPROACH FAT SHREDDER LEVEL II TB _Recipe included PHASE SNACK —EEERUNGH@EE: «SNACK EEEREDINNEREEEE oa\t 1. Mushroom Omelet m= — 1_Protein bar 1_Chef Seled = 30 nuts_Pistachios 10 0z_Salmon Tcup Fresh strawberries 1_Recovery drink 2 oz_Turkey jerky 4 tbsp_Lemon-Dill Sauce r= 1262_Cottage cheese, 1% 1 cup_Asparagus 1 cup_Wild rice 2 cups_Red Pepper Soup = 3 tbsp Protein powder / creer ui Eee oa 2 1_Protein Shake = 1_Protein bar 1_Shrimp Stir-Fry m 30z_String 10 0z Turkey 1_Recovery drink 2 tbsp_Sesame seeds cheese 4 tbsp_Gravy = 1 oz Cashews 4oz_Soy nuts 1 cup_Green beans 2 cups_Butternut Squash Soup = 3 tbsp_Protein powder +e 1 Protein bar 1_Chicken Salad m= 4oz_Soy nuts 10.0z Halibut slices Turkey bacon _—‘1_Recovery drink 4 cups_Seled greens 120z_Cottage _& thsp_Pesto Sauce = 1_Chicken Scramble r= 2-cups_Vegetable Soup = cheese 1 cup_Wild rice 8 oz_Fresh-squeezed juice 3 thsp_Protein powder 1cup_Zucchini ae REE om 4 1_Soy Sausage Muffin = —1_Protein bar 1 Steak & Arugula Salad = 3 0z_String 10 oz_Chicken breast 12 02_Skim milk ‘Recovery drink 4 tbsp Balsamic Vinaigrette m cheese 4 tbsp_Honey-Chile 10z_Cashews Sauce m= 1 cup_Quinoa ‘1 cup_Snap peas ae ee 1_Spinach Scramble = 1_Protein bar 10 oz_Turkey Burger = ‘120z_Cottage 10 0z_Swordfish 12 02_Skim milk 1_Recovery drink 9 oz Low-fat Swiss cheese cheese, 1% 4 thsp_Mango-Ginger 1_Grapefruit, medium 2 cups_Colesiaw = 2oz_Turkey jerky Sauce = 2 cups Gazpacho = 1 cup_Wild rice 3 thsp_Protein powder 1_Artichoke, medium ee arenes SER oa 6 1_Protein Shake = 1_Protein bar ‘Island Pork Tenderloin 2 0z_Turkeyjerky 1_Beef & Broccoli 1_Recovery drink Salad m= 110z_Almonds Stir-Fry m= 2 cups Miso Soup m= powder pl a #$e o\Z 4 slices Turkey bacon 1_Protein bar 1_Tuna Salad = 1202Cottage 10. oz Lemon-Garlic 1_Cheese Scramble m 1_Recovery drink 4 cups_Salad greens cheese, 1% Chicken m= 42oz_Skim milk 2cups_Chilled Cucumber 10z_Almonds 1 cup_Wild rice 4/2_Cantaloupe, medium ‘Soup m= 2 cups_Asparagus Soup = 3 thsp_Protein powder —2 High in protein and fiber, these recipes will put you on the fast track towards building lean muscle mass while shedding excess body fat. From soup to stir-fry, there are plenty of delicious food options to GENERAL GUIDELINES _ "*lP speed up your metabolism and give your body the fuel it needs for the new challenges that lie ahead. BALSAMIC VINAIGRETTE per serving: 1-1/2 cups balsamic vinegar 2 tablespoons fresh lemon juice 6 tablespoons Dijon mustard 1g Total Fat 4 teaspoons shallots, chopped (42% calories from fat) 4 teaspoons fresh basil, chopped 0g Protein 2 teaspoons olive oil 2g Carbohydrate black pepper to taste 0 mg Cholesterol 71 mg Sodium Serves 16 Whisk together all ingredients in a small bowl. Store covered in the refrigerator. LEVEL | LEVEL I! LEVEL I 2tablespoons=1 condiment 3tablespoons=1-1/2 condiments | 4 tablespoons =2 condiments CUMIN VINAIGRETTE per serving: 2 tablespoons fresh lime juice 1/2 tablespoon orange juice 69 Calories (kcal) 1/2 tablespoon Dijon mustard 7g Total Fat 1/2 teaspoon cumin powder (92% calories from fat) V4 teaspoon salt 0g Protein 1/8 teaspoon black pepper 2g Carbohydrate 1 tablespoon olive oil 0 mg Cholesterol 329 mg Sodium Serves 2 Whisk together until emulsified. LEVEL | LEVEL i LEVEL Wl 2 tablespoons=1 condiment 3 tablespoons = 4 tablespoons =2 condiments PESTO SAUCE per serving: 1 cup pine nuts 4 cups fresh basil, packed 61 Calories (kcal) 2 tablespoons garlic, chopped 4.q Total Fat 1 cup fat-free Parmesan cheese, grated (49% calories from fat) 1/3 cup white cooking wine 4g Protein 1/3 cup lemon juice 4g Carbohydrate 41/2 cup fat-free chicken broth, low sodium 5 mg Cholesterol 1/2 teaspoon salt 110 mg Sodium Serves 20 1. Heat skillet over medium-high heat and toast nuts, turning until golden brown. 2. In food processor, puree basil, toasted nuts, and garlic. Add Parmesan cheese, wine, lemon juice, and chicken broth and process until blended. Add salt to taste and blend. Serve on pasta, chicken, or seafood. LEVEL | LEVEL I LEVEL 1 2 tablespoons =1 condiment @tablespoons=1-1/2 condiments | 4 tablespoons=2 condiments MANGO-GINGER SAUCE per serving: 1/2 tablespoon olive oil 1 cup red onion, finely chopped 46 Calories (kcal) 1 cup mango, peeled and cubed 1g Total Fat 1/2 cup tomato, chopped (19% calories from fat) 1-1/2 tablespoons fresh ginger, minced 1g Protein 14 cup fresh lime juice 9g Carbohydrate 2 tablespoons orange juice 0 mg Cholesterol 2 tablespoons dry sherry 3 mg Sodium 1-1/2 tablespoons brown sugar 1-1/2 tablespoons white vinegar Serves 8 Stir together all ingredients in a nonreactive bowl. Store covered in the refrigerator until ready to serve. LEVEL 1 LEVEL II LEVEL II! 2 tablespoons=1 condiment 3tablespoons=1-1/2 condiments | 4 tablespoons =2 condiments : } GRAVY — — per servini "1/3 cup shallots, chopped 1/3 cup all-purpose flour 34 Calories (kcal) 3 cups fat-free chicken broth, low sodium trace Total Fat 114 teaspoon salt, (1% calories from fat) 1 teaspoon poultry seasoning 4g Protein 4.9 Carbohydrate 0 mg Cholesterol Serves 10 229 mg Sodium 1, Sauté shallots in some of the broth until soft (see Low-Fat Cooking Techniques. Gradually whisk in the flour, adding broth as needed to form a thick paste. 2. Gradually add the remaining broth, stirring and cooking until thickened. Add the salt and poultry seasoning EVE, LEVEL II LEVEL II 2 tablespoons =1 condiment 3 tablespoons: 4 tablespoons condiments HONEY-CHILE SAUCE per serving: 1/4 cup shallots, chopped fine : 2/3 cup honey, slightly warmed 56 Calories (kcal) 1/4 cup sherry vinegar 1g Total Fat 1 teaspoon pasilla chile powder (18% calories from fat) 1/4 teaspoon ground cumin 1 g Protein 1-1/2 cups fat-free chicken broth, low sodium 18 g Carbohydrate salt and pepper to taste 0 mg Cholestero! 1 teaspoon cilantro, chopped 48 mg Sodium Serves 16 3 tablespoons chopped pecans, toasted 1. Coat a sauté pan with cooking spray and place on medium-high heat. Add chopped shallots and sauté until tender. 2. Add the honey and vinegar to the pan. Quickly stir in the chile powder, cumin, and broth. Bring to a boil and reduce by half. 3. Transfer sauce to a blender or food processor and blend at high speed until smooth. Season to taste with salt and pepper. Stir in cilantro. Garnish dish with toasted pecans. LEVEL | LEVEL I LEVEL Ill 2 tablespoons =1 condiment Stablespoons=1-1/2 condiments | 4 tablespoons=2 condiments LEMON-DILL SAUCE per serving: 1/2 cup shallots, chopped 2 cups white wine 58 Calories (kcal) 2 tablespoons arrowroot trace Total Fat 2 cups fat-free chicken broth, low sodium (0% calories from fat) 6 tablespoons lemon juice 3g Protein 1 teaspoon lemongrass, minced 5 g Carbohydrate 1 tablespoon fresh dill, chopped 0. mg Cholesterol Serves 10 107 mg Sodium 1. Coat a large sauté pan with cooking spray and sauté shallots until soft (not brown], moistening with wine if necessary. 2. Dissolve the arrowroot in 1/2 cup of the chicken broth. Set aside. 3. Add remaining wine to shallots and reduce by half. Add remaining chicken broth and reduce by half again. 4, Add the arrowroot mixture. Transfer the mixture to a food processor or blender and puree until smooth. 5. Return the sauce to the pan. Add lemon juice and lemongrass and simmer over low heat for about 30 minutes, until thick. Strain out the lemongrass and stir in the dill. LEVEL | LEVEL I LEVEL Ill 2 tablespoons =1 condiment 3 tablespoons =1-1/2 condiments 4 tablespoons =2 condiments CHILLED CUCUMBER SOUP per serving: 1 whole hothouse cucumber 1/2 cup red onion, chopped 60 Calories (kcal) 3 tablespoons fresh dill, chopped trace Total Fat 1 tablespoon fresh mint, chopped (5% calories from fat) 1-1/4 cups nonfat plain yogurt 5g Protein 1/4 teaspoon salt 10 g Carbohydrate 1/8 teaspoon black pepper 11mg Cholesterol 1/16 teaspoon cayenne 191 mg Sodium, 1/4 tablespoon celery seed Serves 4 Combine all ingredients and puree with blender. Chill. Garnish with chopped dill or parsley. LEVEL I) : 2 cups soup = 1-1/2 vegetables LEVEL | LEVEL II 1 cup soup = -2cups soup V2vegetable | 1 vegetable ASPARAGUS SOUP per serving: 1-1/4 cups onions, diced 1/2 teaspoon garlic, chopped 38 Calories (kcal) 1-1/2 quarts fat-free chicken broth, low sodium trace Total Fat 1-1/2 pounds asparagus, diced (9% calories from fat) 1/2 potato, diced 2g Protein 1 dash salt 5 g Carbohydrate 1/2 teaspoon yellow mustard seed 0 mg Cholesterol 1 dash 17-spice mix 1,780 mg Sodium Serves 8 1/2 teaspoon dry mustard 1, Sauté onions and garlic in 1/4 cup of the chicken broth. 2. Add asparagus, potato, and remaining stock. Bring to a boil. Reduce heat and simmer 15 to 20 minutes. 3. Remove soup from heat and puree with a food processor or immersion blender. Return to the pan and season with the spices. Serve. 4, If desired, add protein powder just before serving. BEVEL LEVEL Il 77 SE EVEETNL 1 cup soup, 2 cups soup, 2 cups soup, 1 tablespoon protein powder = 2 tablespoons protein powder = +3 tablespoons protein powder = 41/2 protein, 1 vegetable ‘protein, 1 vegetable 1 protein, 1 vegetable BUTTERNUT SQUASH SOUP per serving: 1 tablespoon shallot, minced 1 clove garlic, pressed or minced 70 Calories (kcal) 3 cups butternut squash, peeled and seeded trace Total Fat 1/2 cup fat-free chicken broth, low sodium (1% calories from fat) 3g Protein 18 g Carbohydrate 0 mg Cholesterol Serves 3 89 mg Sodium 1. Combine the shallot and garlic in a nonstick saucepan and cook over tow heat until translucent, adding a little water if necessary to prevent scorching. 2. Add the squash and chicken broth and simmer until the squash is soft, about 20 minutes. Transfer to a blender or food processor and puree. 3. Return the soup to the pan and place over medium heat until heated through. Serve. 4, If desired, add protein powder just before serving. LEVEL | LEVEL I LEVEL Wl cup soup, 2 cups soup, 2.cups soup, 1 tablespoon protein powder 2 tablespoons protein powder = tablespoons protein powder = 12 protein, 1 vegetable ‘protein, 1 vegetable (protein, 1 vegetable GAZPACHO perserving: Fs 28 ounces canned tomatoes, low sodium 3 cups low-sodium tomato juice 2-4/2 cups hothouse cucumbers, peeled and diced 20 low 1/2 cup carrots, peeled and diced trace Total Fat ce 3/4 cup each green and red bell pepper, seeded and diced (és bahiestronree) 1/2 red onion, diced 2 shallots ‘9 Protelt ea 2 garlic cloves 5 g Carbohydrate 1/3 cup red wine vinegar 1/3 cup fresh lemon juice Ong Ene 1 teaspoon paprika 5 mg Sodium 0 ‘V4 cup each fresh oregano, basil, and Italian parsley, chopped 11/4 teaspoon white pepper Serves 10 1/4 teaspoon Tabasco sauce or to taste 1, Place the tomatoes, tomato juice, cucumbers, carrots, green and red peppers, onion, shallots, and garlic in a food processor or blender and process until smooth. 2. Add the vinegar, lemon juice, paprika, oregano, basil, parsley, and white pepper and process to combine. ‘Add Tabasco sauce to taste and blend. Chill for several hours before serving. Note: Additional protein powder is not recommended for this recipe. If desired, we suggest that you take protein powder separately with your meal. LEVEL! LEVEL LEVEL Ill 1 cup soup = 2 cups soup = 2 cups soup = 1/2 vegetable 1 vegetable 1 vegetable ; C MISO SOUP per serving: 1/2 teaspoon dark sesame oil 1/3 cup shallots, finely chopped 107 Calories (kcal) 3 tablespoons miso 3 Total Fat 1 quart vegetable stock (23% calories from fat) 1/4 cup firm silken tofu, diced 4g Protein 3 tablespoons scallions, sliced for garnish 16 g Carbohydrate 1 mg Cholesterol Serves 8 1,052 mg Sodium 1. Heat the sesame oil in a saucepan over medium heat. Add the shallots and cook until translucent. 2. Add the miso and mix well. Add the vegetable stock and bring to a simmer. Reduce heat to low and simmer for 15 minutes. 3. To serve, ladle into bowls and garnish each serving with tofu and scallions. 4, If desired, add protein powder just before serving. LEVEL I LEVEL II LEVEL III 1 cup soup = 2 cups soup = 2cups soup = 1/2 vegetable | 1 vegetable 1 vegetable aS _ VEGETABLE SOUP ~ per serving: 10 cups fat-free chicken broth, low sodium 4 red potatoes, cut into 1-inch cubes 49 Calories (kcal) 4-cups onions, quartered trace Total Fat 1 cup carrots, sliced 1 inch thick (2¥Ecblories from fat) 3 .cups celery, sliced 1 inch thick 2 cups zucchini, sliced 1 inch thick 8 ounces tomato sauce, canned 7 g Protein 10 g Carbohydrate 2 cloves garlic, minced Omg Cholesterol 1/4 bunch fresh parsley, chopped 377 mg Sodium 1/4 bunch cilantro, chopped Serves 18 dash black pepper 1. Ina large stockpot, combine the chicken broth, potatoes, onions, carrots, and celery. Bring to a boil, reduce heat to medium-high, and simmer until the potatoes are tender, about 30 minutes. 2. Add the zucchini, tomato sauce, garlic, parsley, and cilantro. Reduce heat to medium-low and cook for 10 to 15 minutes more, or until the zucchini is just tender. Season to taste with black pepper and serve. 3. If desired, add protein powder just before serving. LEVEL | LEVEL II i LEVEL III 1 cup soup, 2cups soup, ' 2-cups soup, 1 tablespoon protein powder = 2 tablespoons protein powder = 3 tablespoons protein powder = 1/2 protein, 1 vegetable 1 protein, 2 vegetable 1 protein, 2 vegetable RED PEPPER SOUP per serving: 2 cups white wine 57 Calories (kcal) trace Total Fat 1 onion, finely chopped 5 roasted red peppers 2 cups celery, chopped (5% calories from fat) 1 tablespoon garlic, minced 3.g Protein 2 plum tomatoes, chopped 6 g Carbohydrate 1/4 cup tomato paste 0 mg Cholesterol 2 cups fat-free chicken broth, low sodium 145 mg Sodium 2 tablespoons dried thyme 1/4 teaspoon each ground white pepper and ground cumin Serves 12 dash salt 1. Heat wine in a large, heavy soup pot over medium heat. Add onion, red peppers, and celery. Cook and stir for 3 minutes. garlic. Cook for 2 more minutes, adding more wine if necessary. 2. Add tomatoes, tomato paste, and broth; cover and bring to a boil, Reduce heat and simmer for 25 minutes. 3. Puree soup in a food processor or blender. Return to the pan, add seasonings, and heat through. 4, If desired, add protein powder just before serving. LEVEL! LEVEL I i LEVEL Ill 1 cup soup, 2cups soup, Q i 2 cups soup, 1 tablespoon protein powder = _ | 2 tablespoons protein powder = 3 tablespoons protein powder = 1/2 protein, 1 vegetable 1 protein, 2 vegetable 1 protein, 2 vegetable PROTEIN SHAKE-LEVEL I 1 cup skim milk 1 scoop protein powder, such as Beachbody's Whey Protein Powder 290 Calories (kcal) 1/2 cup berries 2g Total Fat 1/2 banana (6% calories from fat) 112 cup ice 27g Protein 41 g Carbohydrate 5 mg Cholesterol 287 mg Sodium WaddaYHS 1V4-L 3SVHd Combine all the ingredients in a blender. Blend until smooth. LEVEL | is SS EE VEbes basa LEVEL WN 1 protein, 1 dairy, 1 fruit See below : See next page cup skim milk 1-1/2 scoops protein powder, such as Beachbody’s Whey Protein Powder 387 Calories (kcal) 1 cup berries 2q Total Fat 1/2 banana (5% calories from fat) 1/2 cup ice 36 g Protein 54 g Carbohydrate 5 mg Cholesterol 322 mg Sodium Combine all the ingredients in a blender. Blend until smooth. LEVEL | i See above LEVEL UI Seenextpage PROTEIN SHAKE-LEVEL III per serving: 1. cup skim milk f 2 scoops protein powder, such as Beachbody’s Whey Protein Powder 495 Calories (kcal) 1 cup berries 3g Total Fat 1 whole banana (6% calories from fat) 1 cup ice 45 g Protein 71 g Carbohydrate 5 mg Cholesterol 387 mg Sodium Combine all the ingredients in a blender. Blend until smooth. LEVEL! LEVEL A LEVEL Ill See previous page See previous page 2 protein, 1 dairy, 2 fruit = SOY SAUSAGE MUFFIN per serving: 2 to 4 soy sausage patties (approximately 80 calories each) 1 to 2 whole wheat English muffins 395 Calories (kcal) 1-1/2 to 4 ounces fat-free mozzarella cheese 7g Total Fat (2% calories from fat) 34g Protein 46 g Carbohydrate 28 mg Cholesterol 1,490 mg Sodium 1. Cook soy sausage according to package instructions. 2. Top the English muffin with the cheese and cook in a toaster oven or under the broiler for 2 to 3 minutes or until cheese metts. 3. Place sausage on one muffin half and top with other half. LEVEL | LEVEL I LEVEL 111 2 soy patties, 1 English muffin, 3 soy patties, 1 English muffin, 4 soy patties, 2 English muffins, 1-1/2 02 cheese = 1 protein, 3 oz cheese = 2 protein, 4 02 cheese =3 protein, 112 carbohydrate, 1 dairy 1/2 carbohydrate, 2 dairy 1 carbohydrate, 2 dairy CHICKEN SCRAMBLE-LEVEL | per ser 6 egg whites 3 ounces chicken breast, cooked and diced 320 Calories (kcal) 1-1/2 ounces fat-free Parmesan cheese, grated 6g Total Fat 1/2 tablespoon fresh basil, chopped (17% calories from fat) 49 g Protein 16 g Carbohydrate 78 mg Cholesterol 678 mg Sodium YaGGaYHS LV4-l ASVHd 1. Coat a nonstick skillet with cooking spray and place over medium heat. 2. Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until halfway set. Add the diced chicken and cook through. Add salt and pepper to taste. Garnish with fresh basil and serve. LEVEL | LEVEL II LEVEL 1 2 protein, 1 dairy See below See next page CHICKEN SCRAMBLE-LEVEL II per serving: 8 egg whites 3 ounces chicken breast, cooked and diced 485 Calories (kcal) i bulfices fateiree Parmesen'cneeseh arated 6g Total Fat 2 teaspoons fresh basil, chopped (12% calories from fat) 70 g Protein 30 g Carbohydrate 112 mg Cholesterol 1,093 mg Sodium. 1. Coat a nonstick skillet with cooking spray and place over medium heat. 2. Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until halfway set. Add the diced chicken and cook through. Add salt and pepper to taste. Garnish with fresh basil and serve. LEVEL Il See next page LEVEL I < ‘See above LEVEL I CHICKEN SCRAMI 10 egg whites 4 ounces chicken breast, cooked and diced 4 ounces fat-free Parmesan cheese, grated 1 tablespoon fresh basil, chopped 1. Coat a nonstick skillet with cooking spray and place over medium heat. 596 Calories (kcal) 8g Total Fat (12% calories from fat) 90 g Protein 40 g Carbohydrate 149 mg Cholesterol 1,421 mg Sodium 2. Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until halfway set. Add the diced chicken and cook through. Add salt and pepper to taste. Garnish with fresh basil and serve. LEVEL | See previous page CHEESE SCRAMB 6 whole egg whites 2 tablespoons skim milk 1-1/2 ounces mozzarella cheese, part-skim, grated LEVEL II See previous page. LEVEL Ill 4 protein, 2 dairy salt and pepper to taste 1. Ina bowl, lightly beat the egg w! s with the skim milk. per serving: 230 Calories (kcal) 4g Total Fat (29% calories from fat) 34g Protein 5g Carbohydrate 24 mg Cholesterol 450 mg Sodium 2. Ina medium pan coated with vegetable spray, add the egg mixture and cook slightly—then add the cheese and cook to desired firmness. LEVEL! 2protein, 1 dairy LEVEL Il Seenext page LEVEL Wt “seenextpage CHEESE SCRAMBLE-LEVEL II per serving: 8 whole egg whites 3 tablespoons skim milk 388 Calories (kcal) 3 ounces mozzarella cheese, part-skim, grated 7g Total Fat salt and pepper to taste (35% calories from fat) 53 g Protein 8 g Carbohydrate 47 mg Cholesterol 653 mg Sodium PETES Cee EEL TE 1. In a bowl, beat the egg whites with the skim milk. 2. Ina medium pan coated with vegetable spray, add the egg mixture and cook slightly—then add the cheese and cook to desired firmness. DEVEL LEVEL II LEVEL Wh ney See previous page 3 protein, 2 dairy See below . per serving: 10 whole egg whites 4 tablespoons skim 506 Calories (kcal) 4 ounces mozzarella cheese, part-skim, grated 91g Total Fat salt and pepper to taste (35% calories from fat) 68 g Protein 10 g Carbohydrate 62 mg Cholesterol 845 mg Sodium 1. Ina bowl, beat the egg whites the skim milk. 2. In a medium pan coated with vegetable spray, add the egg mixture and cook slightly—then add the cheese and cook to desired firmness. LEVEL I See previous page LEVEL II See above LEVEL III s Aprotein,2dairy Jie (Via al el SPINACH SCRAMBLE-LEVEL | per servini 1/2 cup Roma tomato, diced 1 cup spinach leaves, cleaned and dried 239 Calories (kcal) 6 egg whites 9g Total Fat 1-1/2 ounces feta cheese, crumbled (35% calories from fat) 1 tablespoon fresh basil, chopped 29 g Protein 9g Carbohydrate 38 mg Cholesterol 835 mg Sodium 1. In a small nonstick pan coated with vegetable spray, sauté tomatoes and spinach until slightly tender. Remove and set aside. 2. Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over tow heat until almost set. ‘Add the vegetable mixture, cheese, and basil. Cook to desired firmness. LEVEL | LEVEN LEVEL II 1 protein, 1 dairy, 1 vegetable See below See next page ace a SPINACH SCRAMBLE-LEVEL II per serving: 1/2 cup Roma tomato, diced 1 cup spinach leaves, cleaned and dried a 384 Calories (kcal) 18 g Total Fat 8 egg whites 3 ounces feta cheese, crumbled (43% calories from fat) 1 tablespoon fresh basil, chopped 42 g Protein 12 g Carbohydrate 76 mg Cholesterol 1,419 mg Sodium 1. Ina small nonstick pan coated with vegetable spray, sauté tomatoes and spinach until slightly tender. Remove and set aside. 2. Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over low heat until almost set. ‘Add the vegetable mixture, cheese, and basil. Cook to desired Be EEVELil LEVEL II LEVEL Ill _ See above 1-4/2 protein, 2 dairy, 1 vegetable | See next page SPINACH SCRAMBLE-LEVEL III per serving: 1 cup Roma tomato, diced 2 cups spinach leaves, cleaned and dried 518 Calories (keal) 10 egg whites 25 g Total Fat 4 ounces feta cheese, crumbled (43% calories from fat) 2 tablespoons fresh basil, chopped 55 g Protein 19 g Carbohydrate 101 mg Cholesterol 1,877 mg Sodium 1. Ina small nonstick pan coated with vegetable spray, sauté tomatoes and spinach until slightly tender. Remove and set aside. 2. Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over low heat until almost set. Add the vegetable mixture, cheese, and basil. Cook to desired firmness. LEVEL | LEVEL HW LEVEL UI See previous page ‘See previous page 2 protein, 2 dairy, 2 vegetable MUSHROOM OMELET-LEVEL| per serving: 6 egg whites salt and pepper to taste 191 Calories (kcal) 3/4 cup mushrooms, sliced 3g Total Fat 2 tablespoons green onion, chopped (15% calories from fat) 1/2 Roma tomato, chopped 32g Protein 1-1/2 ounces low-fat cheddar cheese, shredded 7g Carbohydrate 9 mg Cholesterol 596 mg Sodium 1. Ina small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper. 2. Coat a small nonstick sauté pan with cooking spray and place over medium heat. Add the vegetables and cook until tender. 3. Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, and cook a bit longer until cheese is melted and eggs are set. LEVEL! LEVER LEVEL WI 1 protein, 1 dairy, 1 vegetable See next page See next page MUSHROOM OMELET-LEVEL II per serving: 8 egg whites salt and pepper to taste 298 Calories (kcal) 3/4. cup mushrooms, sliced 6g Total Fat 2 tablespoons green onion, chopped (19% calories from fat) 1/2 Roma tomato, chopped 50 g Protein 3 ounces low-fat cheddar cheese, shredded 8 g Carbohydrate 18 mg Cholesterol 966 mg Sodium 1. Ina small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper. 2. Coat a small nonstick sauté pan with cooking spray and place over medium heat. Add the vegetables and cook until tender. 3, Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, and cook a bit Longer until cheese is melted and eggs are set. LEVEL 1 LEVEL II LEVEL I See previous page 1-1/2 protein, 2 dairy, 1 vegetable | see below MUSHROOM OMELET-LEVEL III per serving: 10 egg whites, salt and pepper to taste 395 Calories (kcal) 1 cup mushrooms, sliced 8g Total Fat 2 tablespoons green onion, chopped (19% calories from fat) 1/2 Roma tomato, chopped 64 g Protein 4 ounces low-fat cheddar cheese, shredded 13 g Carbohydrate 24 mg Cholesterol 1,286 mg Sodium 1. Ina small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper. 2. Coat a small nonstick sauté pan with cooking spray and place over medium heat. Add the vegetables and cook until tender. 3, Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, and cook a bit longer until cheese is melted and eggs are set. LEVEL 1 LEVEL It LEVEL 111 See previous page See above 2 protein, 2 dairy, 1 vegetable z CHEF SALAD-LEVEL | = 3 ounces fat-free turkey breast, chopped cu 3 ounces ham, extra lean, low sodium, chopped 323 Calories (kcal) 1-1/2 ounces fat-free mozzarella cheese, chopped Bg Total Fat | AY 1/2 Roma tomato, chopped (21% calories from fat) ny 2 cups romaine lettuce, chopped 80gProtein BS 1/4 cup hearts of palm, chopped 14 g Carbohydrate bs 1 ounce avocado, diced 86mg Cholesterol fe) 2 tablespoons low-fat ranch dressing 515mg Sodium By Toss ingredients together in a bowl and drizzle with dressing. LEVEL | LEVEL LEVEL Itt 2 protein, 1 dairy, 1 vegetable, See below ‘See next page 1 condiment CHEF SALAD-LEVEL II per serving: 4 ounces fat-free turkey breast, chopped 4 ounces ham, extra lean, low sodium, chopped 482 Calories (kcal) 3 ounces fat-free mozzarella cheese, chopped 9g Total Fat 1/2 Roma tomato, chopped (18% calories from fat) 2 cups romaine lettuce, chopped 74 g Protein 1/4 cup hearts of palm, chopped 18 g Carbohydrate d 119 mg Cholesterol 1 ounce avocado, 3 tablespoons low-fat ranch dressing 720 mg Sodium Toss ingredients together in a bowl and drizzle with dressing. LEVEL | Seo above i LEVEL WW ‘See next page LEVEE tt” 2-1/2 protein, 2 dairy, 1 vegetable, Jcondiment LUMCH CHEF SALAD-LEVEL III per serving: 5 ounces fat-free turkey breast, chopped 5 ounces ham, extra lean, low sodium, chopped 611 Calories (kcal) 4 ounces fat-free mozzarella cheese, chopped 14.9 Total Fat 1 Roma tomato, chopped (20% calories from fat) 2-1/2 cups romaine lettuce, chopped 96 g Protein 1/4 cup hearts of palm, chopped 26 g Carbohydrate 2 ounces avocado, diced 150 mg Cholesterol 4 tablespoons low-fat ranch dressing 913 mg Sodium Toss ingredients together in a bowl and drizzle with dressing. LEVEL 1 LEVEL! LEVEL Ill See previous page See previous page 3 protein, 2 dairy, 1 vegetable, 2 condiment ee : Ue i a 5 STEAK AND ULA SALAD-LEVEL | per serving: 6 ounces top sirloin 2 cups arugula 398 Calories (kcal) 1/2 pint cherry tomatoes, halved 11g Total Fat 1/2 cup canned artichoke hearts, drained (42% calories from fat) 2 tablespoons balsa inaigrette (see recipe in Dressings) 38 g Protein 20 g Carbohydrate 87 mg Cholesterol 293 mg Sodium 1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1-inch slices. 2. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plates. Top with the steak and drizzle with balsamic vinaigrette. LEVEL | LEVEL | LEVEL WI 2 protein, 1 vegetable See next page ‘See next page STEAK AND ARUGULA SALAD-LEVEL II per serving: 8 ounces top sirloin 3 cups arugula 831 Calories (kcal) 1/2 pint cherry tomatoes, halved 14g Total Fat 3/4 cup canned artichoke hearts, drained (42% calories from fat) 51g Protein 3 tablespoons balsamic vinaigrette (see recipe in Dressings) 26 g Carbohydrate 116 mg Cholesterol 414 mg Sodium. YAGGIYHS LV4-L 3SVHd 1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1-inch slices. 2, Toss together the arugula, tomatoes, and artichoke hearts and arrange on plates. Top with the steak and igrette. drizzle with balsamic vi LEVEL | LEVEL I ie LEVEL A See previous page 2-1/2 protein, 1 vegetable See below per serving: 10 ounces top sirloin 695 Calories (kcal) 17g Total Fat 4 cups arugula 1 pint cherry tomatoes, halved 1 cup canned artichoke hearts, drained (41% calories from fat) 66 g Protein 40 g Carbohydrate 144 mg Cholesterol 547 mg Sodium 4 tablespoons balsamic vinaigrette (see recipe in Dressings) 1. Grill or broil steak until done, approximately 7 to 10 minutes on each side, Cool and cut into 1-inch slices. 2. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plates. Top with the steak and drizzle with balsamic vinaigrette. LEVEL III 3 protein, 2 vegetable EEVEL See previous page LEVEL Il See above LUMCH TUNA SALAD-LEVEL | per serving: 6 ounces tuna, canned 3/4 ounce low-fat mayonnaise 248 Calories (kcal) 1/2 teaspoon lemon zest 5g Total Fat squeeze of lemon (17% calories from fat) 1 tablespoon carrots, shredded 44 g Protein 1 tablespoon celery, chopped 5 g Carbohydrate 1 tablespoon green onion, chopped 51 mg Cholesterol 1 teaspoon celery seeds 348 mg Sodium Drain canned tuna and place in a small bowl. Add mayonnaise and mix thoroughly. Then add lemon zest, Lemon juice, carrots, celery, green onions, and celery seeds. Blend together. LEVEL | LEVEL HW LEVEL I 2 protein, 1 fat See below ‘See next page TUNA SALAD-LEVEL II per serving: 8 ounces tuna, canned 1 ounce low-fat mayonnaise 337 Calories (kcal) 3/4 teaspoon lemon zest 7g Total Fat squeeze of lemon (17% calories from fat) 2 tablespoons carrots, shredded 59 g Protein 2 tablespoons celery, chopped 8 g Carbohydrate 2 tablespoons green onion, chopped 68 mg Cholesterol 1-1/2 teaspoons celery seeds 447 mg Sodium Drain canned tuna and place in a small bowl, Add mayonnaise and mix thoroughly. Then add lemon zest, lemon juice, carrots, celery, green onions, and celery seeds. Blend together. LEVEL | LEVEL II LEVEL Il See above 2-4/2 protein, 1 fat See next page a TUNA SALAD-LEVEL III perserving: Fs 10 ounces tuna, canned a 1-1/4 ounces low-fat mayonnaise 459 Calories (kcal) iy 1 tablespoon lemon zest 10g Total Fat AY squeeze of lemon (20% calories from fat) FN 3 tablespoons carrots, shredded Ce 3 tablespoons celery, chopped 18g Corbohyarete Fil 3 tablespoons green onion, chopped 85 mg Cholesterol [S} 2 teaspoons celery seeds 549mg Sodium — BM Drain canned tuna and place in a small bowl. Add mayonnaise and mix thoroughly. Then add lemon zest, lemon juice, carrots, celery, green onions, and celery seeds. Blend together. LEVEL! LEVEL I) LEVEL Ill See previous page See previous page 3 protein, 1 fat CHICKEN SALAD-LEVEL | per serving: 6 ounces boneless, skinless chicken breast halves 2 tablespoons low-fat mayonnaise 217 Calories (kcal) 3/4 tablespoon Dijon mustard 6g Total Fat 2 tablespoons green onions, diced (26% calories from fat) 32 g Protein 1/8 teaspoon black pepper 1/8 teaspoon fresh dill 7g Carbohydrate 1/4 cup celery, diced 79 mg Cholesterol 287 mg Sodium Poach chicken; cool and ready to serve. -e. Gently combine the chicken with the remaining ingredients and chill until LEVEL! 2 protein LEVEL HW See next page LEVEL Ill See next page LUMCH CHICKEN SALAD-LEVEL II per serving: 8 ounces boneless, skinless chicken breast halves 2-1/2 ounces low-fat mayonnaise 345 Calories (kcal) 1 tablespoon Dijon mustard 12g Total Fat 2-1/2 tablespoons green onions, diced {32% calories from fat) 43 g Protein 1/4 teaspoon black pepper 14.g Carbohydrate 105 mg Cholesterol 1/4 teaspoon fresh dill 1/2 cup celery, diced 361 mg Sodium Poach chicken; cool and dice. Gently combine the chicken with the remaining ingredients and chill until ready to serve, LEVEL | LEVEL I LEVEL AN See previous page 2-4/2 protein See below ae 10 ounces boneless, skinless chicken breast halves 517 Calories (kcal) 16g Total Fat {26% calories from fat) 59 g Protein 38 g Carbohydrate 132 mg Cholesterol 544 mg Sodium 3 ounces low-fat mayonnaise 1-1/2 tablespoons Dijon mustard 1/3 cup green onions, diced 1/2 teaspoon black pepper 1/2 teaspoon fresh 3/4 cup celery, diced Poach chicken; cool and dice. Gently combine the chicken with the remaining ingredients and chill until ready to serve. LEVEL 1 LEVEL I LEVEL 111 See previous page Soe above 3 protein ISLAND PORK TENDERLOIN 16 ounces pork tenderloin, lean 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon chile powder 1/2 teaspoon ground cumin 1/2 teaspoon cinnamon 2 teaspoons olive oil V4 cup brown sugar, packed 1/2 tablespoon fresh garlic, finely chopped 1/2 tablespoon Tabasco sauce Serves 4 1. Preheat oven to 350 degrees. 2, Stir together salt, pepper, cumin, chile powder, and cinnamon, then coat pork with the spice rub. 3, Heat 1 tablespoon oll in a 12-inch skillet over moderately high heat and brown pork, turning, about 4 minutes. 4, Stir together brown sugar, garlic, and Tabasco and pat onto top of tenderloin. Place pork in a roasting pan and cook in the oven for 20 minutes. : Z ISLAND PORK TENDERLOIN SALAD-LEVEL | per serving: 1/2 orange, peeled and cut 1 cup fresh spinach 586 Calories (kcal) 1/2 red bell pepper, cut lengthwise into thin strips. 13 g Total Fat 1 tablespoon golden raisins (37% calories from fat) 1 cup Napa cabbage, shredded 39 g Protein 6 ounces Island Pork Tenderloin 51 g Carbohydrate 2 tablespoons cumin vinaigrette (see recipe in Dressings) 111 mg Cholesterol 781 mg Sodium 1. Peel and cut oranges crosswise into 1/4-inch thick slices and set aside. 2. Toss spinach, cabbage, bell pepper, and raisins in a large bowl. 3. Prepare the dressing. 4, Mound salad mixture on a large plate. Arrange pork and orange slices on top and drizzle with dressing. LEVEL | BEVEL LEVEL WM 2 protein, 1/2 fruit, 1 vegetable See next page See next page ISLAND PORK TENDERLOIN SALAD-LEVEL I] _ per serving: 3/4 orange, peeled and cut 1-1/2 cups fresh spinach 882 Calories (kcal) 3/4 red bell pepper, cut lengthwise into thin strips 17g Total Fat 2 tablespoons cup golden raisins (35% calories from fat) 1-1/2 cups Napa cabbage, shredded 52 g Protein 8 ounces Island Pork Tenderloin 93 g Carbohydrate 3 tablespoons cumin vinaigrette (see recipe in Dressings) 147 mg Cholesterol 862 mg Sodium 1. Peel and cut oranges crosswise into 1/4-inch thick slices and set aside. 2. Toss spinach, cabbage, bell pepper, and raisins in a large bowl. 3. Prepare the dressing. 4, Mound salad mixture on a large plate. Arrange pork and orange slices on top and drizzle with dressing. LEVEL | LEVEL I LEVEL III See previous page 2-1/2 protein, 1 fruit, 1-1/2 vegetable || See below ISLAND PORK TENDERLOIN SALAD-LEVEL III per serving: 1 orange, peeled and cut 2. cups fresh spinach 1,029 Calories (kcal) 1 red bell pepper, cut lengthwise into thin strips 19 g Total Fat 1/4 cup golden raisins (31% calories from fat) 2 cups Napa cabbage, shredded 69 g Protein 10 ounces Island Pork Tenderloin 87 g Carbohydrate .¢ in Dressings) 147 mg Cholesterol 986 mg Sodium 4 tablespoons cumin vinaigrette (see re 1, Peel and cut oranges crosswise into 1/4-inch thick slices and set aside. 2. Toss spinach, cabbage, bell pepper, and raisins in a large bowl. 3. Prepare the dressing. 4, Mound salad mixture on a large plate. Arrange pork and orange slices on top and drizzle with dressing. LEVEL | LEVEL I LEVEL III See previous page See above 3 protein, 1 fruit, 2 vegetable SHRIMP STIR-FRY-LEVEL | per serving: 6 ounces shrimp, peeled “V4 tablespoon low-sodium soy sauce 332 Calories (keal) 1/2 teaspoon rice vinegar 4.9 Total Fat 1/4 cup fat-free chick A a (9% calories from fat) 1/4 teaspoon garlic, minced : 4/4 teaspoon ginger, minced 44 g Protein 4/2 cup red onion, sliced in wedges 33g Carbohydrate 1/2 cup broccoli florets 256 orp Choles ae 1-1/4 cups snow peas, trimmed 1-1/2 cups mushrooms, halved 1/4 up yellow bell pepper, cubed 1/4 cup canned water chestnuts, drained YaGGSYHS LV4-L ASVHd 552 mg Sodium 2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat. ‘Add the garlic and ginger and sauté until tender. 3, Add all the vegetables to the pan and continue to sauté, stirring and adding more broth as necessary. Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and the shrimp are opaque. LEVEL! LEVEL I LEVEL III 2protein, 1 vegetable See below See next page SHRIMP STIR-FRY-LEVEL II per serving: 8 ounces shrimp, peeled 1/2 tablespoon low-sodium soy sauce 444 Calories (keal) 3/4 teaspoon rice vinegar 5g Total Fat 1/2 cup fat-free chicken broth (9% calortaa tromitatl 1/2 teaspoon garlic, minced 1/2 teaspoon ginger, minced 3/4 cup red onion, sliced in wedges 3/4 cup broccoli florets 1-1/2 cups snow peas, trimmed 920 mg Sodium 1-3/4 cups mushrooms, halved 1/2 cup yellow bell pepper, cubed 1/2 cup canned water chestnuts, drained 61g Protein 44 g Carbohydrate 345 mg Cholesterol 1. Rinse shrimp and drain welt. 2, Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat. ‘Add the garlic and ginger and sauté until tender. 3. Add all the vegetables to the pan and continue to sauté, stirring and adding more broth as necessary. ‘Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and the shrimp are opaque. LEVEL WI See next page LEVEL See above LEVEL II 2-1/2 protein, 1-1/2 vegetable SHRIMP STIR-FRY-LEVEL III per serviny 10 ounces shrimp, peeled 3/4 tablespoon low-sodium soy sauce 571 Calories (kcal) 1 teaspoon rice vinegar 6g Total Fat 3/4 cup fat-free chicken broth 3/4 teaspoon garlic, minced (9% calories from fat) 3/4 teaspoon ginger, minced 38: Protein 1 cup red onion, sliced in wedges 59 g Carbohydrate 1 cup broccoli florets 431 mg Cholesterol 1.3/4 cups snow peas, trimmed 2.cups mushrooms, halved 3/4 cup yellow bell pepper, cubed 3/4 cup canned water chestnuts, drained 1,290 mg Sodium 1. Rinse shrimp and drain well. 2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat. ‘Add the garlic and ginger and sauté until tender. 3. Add all the vegetables to the pan and continue to sauté, stirring and adding more broth as necessary. ‘Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and the shrimp are opaque. LEVEL! LEVEL II LEVEL Il See previous page See previous page 3 protein, 2 vegetable a TURKEY BURGER-LEVEL | per serving: 6 ounces ground turkey breast 1-1/2 tablespoons sourdough bread crumbs Gomi Galeclesttkeal) 3 tablespoons low-fat buttermilk 12g Total Fat 2-1/4 teaspoons green onions, minced (35% calories from fat) 37 g Protein 2-1/4 teaspoons parsley, chopped 1/4 teaspoon Dijon mustard 11g Carbohydrate 101 mg Cholesterol 252 mg Sodium 1 dash Worcestershire sauce black pepper to taste 1. Preheat the grill or broiler. 2. Combine all ingredients and form into patty. 3. Grill until cooked through, 7 to 10 minutes per side. LEVEL! LEVEL I! LEVEL I 1 protein "See next page See next page TURKEY BURGER-LEVEL II 8 ounces ground turkey breast 2 tablespoons sourdough bread crumbs 4 tablespoons low-fat buttermilk 3 teaspoons green onions, minced 3 teaspoons parsley, chopped 1/2 teaspoon Dijon mustard 2 dashes Worcestershire sauce 2 dashes black pepper to taste 1. Preheat the grill or broiler. 2. Combine all ingredients and form into patty. 3, Grill until cooked through, 7 to 10 minutes per side. REVERSE LEVEL I See previous page 2-1/2 protein Hens : Ane TURKEY BURGER-LEVEL III 10 ounces ground turkey breast 2-1/2 tablespoons sourdough bread crumbs. 5 tablespoons low-fat buttermilk 3-3/4 teaspoons green onions, minced 3-3/4 teaspoons parsley, chopped 3/4 teaspoon Dijon mustard 2 dashes Worcestershire sauce 2 dashes black pepper to taste 1. Preheat the grill or broiler. 2. Combine all ingredients and form into patty. 3. Grill until cooked through, 7 to 10 minutes per side. LEVEL I LEVEL I See previous page | Seeabove per serving: 410 Calories (keal) 16g Total Fat (35% calories from fat) 49 g Protein 14 g Carbohydrate 135 mg Cholesterol 351 mg Sodium LEVEL See below per serving: 512 Calories (kcal) 20 g Total Fat (35% calories from fat) 61g Protein 18 g Carbohydrate 169 mg Cholesterol 443 mg Sodium LEVEL I 3 protein BEEF AND BROCCOLI STIR-FRY per serving: 1/4 cup soy sauce ae 1/2 red onion, sliced 466 Calories (kcal) 1 tablespoon garlic, minced 11g Total Fat 1-1/2 pound top sirloin steak, sliced 1 inch thick 1 tablespoon sesame oil 2 tablespoons rice vinegar (21% calories from fat) 46 g Protein 49 g Carbohydrate 1 tablespoon ginger, minced 4.cups broccoli florets 99 mg Cholesterol Serves 4 8 ounces dried soba noodles 1,891 mg Sodium 1. Bring 2 quarts of water to a boil. le, heat a small amount of soy sauce in a large sauté pan, add the onions and garlic, 2. Meanw! and sauté until opaque. 3. Add beef and sauté, turning often with tongs, for 7 to 10 minutes. Stir together the oil, vinegar, and ginger and add to the sauté mixture. 4, Blanch broccoli in the boiling water {or microwave on high, covered and vented, for 2 minutes). ‘Add to the meat mixture and keep warm. 5. Prepare soba noodles according to package directions. Drain, toss with the beef and broccoli, and serve. LEVEL I LEVEL Il LEVEL III 1-1/2 cups = 2cups= 2-4/2 cups = 2protein, 1 carbohydrate, 1 vegetable | 3 protein, 1 carbohydrate, 1 vegetable | 3 protein, 1 carbohydrate, 1 vegetable LEMON-GARLIC CHICKEN per serving: 14 cup fresh lemon juice 2 tablespoons molasses 153 Calories (kcal) 2 teaspoons Worcestershire sauce 4g Total Fat 4 garlic cloves, chopped {24% calories from fat) 2 pounds boneless, skinless chicken thighs 21g Protein 1/4 teaspoon salt eg Garhotivdrers 1/4 teaspoon black pepper lemon wedges parsley sprigs 86 mg Cholesterol 219 mg Sodium Serves 3 1. Combine first 4 ingredients in a nonreactive dish and add chicken. Cover and marinate in refrigerator ‘hour, turning occasionally. 2, Preheat oven to 425 degrees. 3, Remove chicken from dish, reserving marinade, and arrange in a shallow roasting pan coated with cooking spray. Pour reserved marinade over chicken; sprinkle with salt and pepper. 4, Bake at 425 degrees for 20 minutes, basting occasionally with marinade. Bake without basting for 20 minutes more or until chicken is done. Serve with lemon wedges and garnish with parsley, if desired. LEVEL LEVEL IW LEVEL 11 = Bounces = 10 ounces 2-1/2 protein 3 protein _ COLESLAW per serving: 3 cups green cabbage, shredded 1 cup red cabbage, shredded 38 Calories (kcal) 1 cup jicama, julienned trace Total Fat 1/2 red onion, finely chopped ax aaainatoaen ta i Eee BS fa in Fe Ea fia [S] [=] im Eo 2 Red Delicious apples, finely diced Fare 0g Protein p fat-free mayonnaise ‘V3 cup white vinegar 9.9 Carbohydrate 2 tablespoons plus 2 teaspoons fructose 0 mg Cholesterol 2 tablespoons plus 2 teaspoons Dijon mustard 171 mg Sodium 1-1/2 teaspoons caraway seed 1/4 teaspoon salt pinch white pepper Serves 12 1. Combine the vegetables and apples in a large bowl and mix well. 2. Combine the remaining ingredients in a small bowl and mix well to make dressing. 3. Pour the dressing over the slaw and toss until evenly coated. Cover tightly and chill before serving. LEVEL | LEVEL I 12 eww: Teup= eee Hela DIMMER LAMA We aaa eed ENERGY BOOSTER The Portion Approach was designed to allow you to mix and match the foods of your choice. There are NO specific meal plans or recipes for this approach. Just select from the Portion Approach foods listed on the following pages and eat the amounts indicated for your nutrition level. Along with identifying the appropriate portion size equal to one serving ht foods to buy, the list shows you which foods fall into which categories, and the For example, if you are in Phase 2 and have determined that you are at nutrition level Il, you would be allotted a specific number of servings per day from each food group, as follows: PROTEINS 6 servings DAIRY 2 servings FRUITS ‘serving VEGETABLES 3 servings 1 serving CARBOHYDRATES 3 servings SNACKS 2servings (2 items from the single snack group or item from the double snack group] PLUS a P90X Peak Performance Protein Bar and P90X Results and Recovery CONDIMENTS 1-1/2 servings Formula drink Important Note on Snacks: There sere ips Ustedoa your lone (eed 6 cihgle grove anne e letters SOL aphear bestie.s snaccerving block on vour Portion Chart you/ean eave any 1 tern Son) single snackgroup 01° DBL- Bel arr ily Beek, (a “<> ih: double snack group ©2 2 APOUE Addinenally. 14 the words Bar ec Drink surecr cide a Shock

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