T4.0 Women's Nutrition Program PDF

Women's
Nutrition
Program
A whole
foods
eating plan
to get lean
BuiltLean.com
© 2016 Builtlean Llc | All Rights Reserved.
Thank
You.
I want to thank you for getting
started with my Transformation
Program and congratulate you
on your commitment to eating
healthy.
Inside this guide you’ll find

recipes with all-natural
ingredients that are packed
with nutrients. Each recipe
is accompanied by a full
ingredient list, preparation
instructions, prep time, and
extra tips.
Enjoy!
MARC PERRY CSCS, CPT

Founder & CEO
BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

In This
E-Book.
Nutrition Program
Instructions
BREAKFAST
• BuiltLean Protein Shake
• Combo Protein Pack
• Breakfast Burrito
• Goat Cheese & Egg Wrap
• Protein Oatmeal
• Breakfast On-The-Run
• Salmon & Egg Muffin
• Cheddar Cheese
Omelette
By Kristin Rooke & Marc Perry • Protein Yogurt
• Turkey & Sweet
Disclaimer
This e-book is for reference and informational
Potato Hash
purposes only and is no way intended as medical
counseling or medical advice. The information LUNCH
contained herein should not be used to treat,
diagnose, or prevent a disease or medical condition
• Quick Fish Fix
without the advice of a licensed medical professional.
Before making any changes in your lifestyle, you • California Turkey Wrap
should consult with your physician.
• BuiltLean Salad
No part of this book may be reproduced in any form • Protein & Potatoes
without permission in writing from the author or
publisher, except for the inclusion of brief quotations • Veggie Fried Rice
in a review.
BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

Cont...
• Sushi Sushi
• Chinese Take-Out
• Spaghetti Squash & Ham
• Stuffed Pita
• Quinoa Bowl
DINNER
• Turkey Pot Roast
• BuiltLean Burger
• Shrimp Stir Fry
• Foiled Fish & Veggies
• BuiltLean Burrito
• Soy Ginger Salmon
• Autumn Salad
• Quinoa & Lentil Salad
• Tofu & Veggie Stir Fry
• Vegetarian Chili
SNACKS
• Cottage Cheese & Fruit
• Baby Carrots & Hummus
• Banana & Nut Butter
• Epic Bar
• Turkey & Baby Carrots
• Mixed Nuts
• Greek Yogurt & Berries
• Cheese & Apple
• Edamame
• Simple Protein Shake
Nutrition
Program
Instructions
Using the following chart, How this plan works is you will choose
3 breakfast, lunch, dinner, and snacks
determine the number of from the options we have for you in
meals and snacks you will this packet that you will eat for the
be eating. next 12 weeks. You can also create
your own meals as long as they fall
within the targeted calorie ranges.
Below 130 lbs Above 130 lbs Very Active

1200 calories/day 1400 calories/day 1600 calories/day
3 x Meals 3 x Meals 3 x Meals
1 x Snack 2 x Snacks
| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

Breakfast

BREAKFAST
BuiltLean
Protein Shake
418 37g 18g 32g
calories carbs fat protein
INGREDIENTS INSTRUCTIONS
1. Add all of the ingredients into a blender, and
• 1-2 scoops Whey or Plant
mix until smooth
Protein Powder (~120 cal)
• 2 tbsp Natural Almond Butter
• ¼ cup (Frozen) Mixed Berries
• 1 Small Banana
• 1-2 cups Water

BREAKFAST
Combo
Protein Pack
400 47g 15g 27g
1. Combine cottage cheese, berries, chopped
• 1 cup 2% Cottage Cheese
nuts, and honey in a bowl
• 1 ½ cups Mixed Berries
• ⅛ cup Nuts, chopped
• 1 tsp Honey

BREAKFAST
Breakfast
Burrito
410 28g 24g 24g
1. Prepare the eggs in your favorite style
• 1 Whole Wheat (or GF) Tortilla
2. Put them on your tortilla, add cheese & hot
Wrap (~160 cal) sauce
• 2 Large Eggs
• 1 oz Cheddar Cheese
• To taste - Hot Sauce or Salsa

BREAKFAST
Goat Cheese
& Egg Wrap
390 32g 21g 23g
1. Cook the eggs in your favorite style
• 2 Large Eggs
2. Layer the spinach, tomatoes, and goat
• 2 cup Spinach cheese on your tortilla wrap
3. Add the eggs and wrap everything together
• 1 Whole Wheat (or GF)
Tortilla Wrap
• 1 oz Goat Cheese

BREAKFAST
Protein
Oatmeal
410 32g 15g 42g
1. Hardboil two eggs
• ½ cup Dry Oats
2. Cook the oatmeal, stirring the whey protein
• 1-2 scoops Whey or Plant in at the end
3. Scoop the oatmeal into a bowl, and either
Protein Powder (~120 cal)
chop the eggs into your oatmeal or eat them
• 2 Hardboiled Eggs on the side

BREAKFAST
Breakfast
On-The-Run
410 39g 18g 23g
1. Pick up a Bacon & Gouda Breakfast Muffin, a
• 1 Starbuck’s Bacon & Gouda
tall nonfat cappuccino from Starbucks
Egg Sandwich
• 1 Tall Nonfat Cappuccino

BREAKFAST
Salmon
& Egg Muffin
400 31g 12g 43g
1. Toast the english muffin
• 1 Whole Wheat English Muffin
2. Prepare the eggs in your favorite style
• 1 Large Egg 3. Put the eggs on your english muffin
4. Add the smoked salmon and tomato slices
• 5 Egg Whites
• 2 oz Smoked Salmon
• 2 Tomato Slices

BREAKFAST
Cheddar
Cheese Omelette
403 9g 34g 20g
1. Mix the two eggs with 2 tbsp water
• 2 Large Eggs
2. Heat the skillet with some olive oil. When the
• 1 oz Cheddar Cheese oil is hot, add the eggs. Cook for about 4min
3. Add the cheese. Fold in the middle
• ⅓ Medium Avocado
4. Flip the omelett and cook for another 4 min,
• 1 cup Spinach or until done
• ½ tbsp Olive Oil 5. Top with avocado and eat
• To Taste - Seasonings: Salt,
Pepper, Garlic Powder, Cumin,
etc.

BREAKFAST
Protein
Yogurt
405 45g 10g 39g
1. Layer greek yogurt, nuts, and banana
• 1 ½ cups 0% Greek Yogurt
in a bowl
• 1 Banana
• ⅛ cup Nuts, chopped

BREAKFAST
Turkey & Sweet

Potato Hash
380 27g 23g 25g
1. Grate the sweet potato
• ½ Medium Sweet Potato
2. Heat the oil in a skillet over medium heat
• 2 Large Eggs 3. Saute the grated sweet potato and cook for
5 minutes
• 2 oz Oven-Roasted
4. Then fry the eggs in your favorite style,
Turkey Breast adding the turkey to the top
• ½ Medium Avocado 5. Top the sweet potato hash, eggs, and
roasted turkey with avocado

Lunch

LUNCH
Quick
Fish Fix
397 24g 23g 25g
1. Cook the wild rice according to box
• 4 oz Tilapia
instructions
• ½ cup Wild Rice 2. Steam the broccoli and green beans
3. Heat 1 tbsp of olive oil over medium heat in
• ½ cup Green Beans
a cast-iron or nonstick skillet and pan-fry the
• ½ cup Broccoli fish until flakey and cooked through
• 1 ½ tbsp Olive Oil 4. Plate all of the ingredients, and drizzle with
½ tbsp of olive oil
• To Taste - Seasonings: Garlic, 5. Season and salt to taste
Cumin, Rosemary,
Salt & Pepper, etc.

LUNCH
California
Turkey Wrap
405 32g 15g 41g
1. Layer the roasted turkey, lettuce, tomatoes,
• 4 oz Turkey Breast, raw
and cheese on a wrap
• 1 oz Cheddar Cheese
• 1 Whole Wheat (or GF)
Tortilla Wrap
• 1 cup Lettuce
• ½ Tomato, sliced

LUNCH
BuiltLean
Salad
396 30g 20g 31g
1. Cook your protein of choice
• 4 oz Chicken Breast, raw
2. Toss together the lettuce and mixed veggies
• 1 tbsp Sunflower Seeds (such as bell pepper, cucumber, tomato,
carrot, grated beets, onion, sprouts, zucchini,
• 2 tbsp Balsamic Vinaigrette
etc)
• 3 cups Lettuce 3. Top with balsamic vinaigrette (or another
• 1 cup Mixed Raw Veggies dressing where 2 tbsp = ~100 cal), protein,
and sunflower seeds

LUNCH
Protein
& Potatoes
389 36g 15g 32g
1. Grill your protein of choice
• 4 oz Chicken or Turkey Breast,
2. Bake or pan-fry your sweet potato until soft
raw, or Tofu 3. Gently saute your spinach in olive oil for
1-2min
• 1 Medium Sweet Potato
• 2 cups Spinach
• 1 tbsp Olive Oil
• To Taste - Salt & Pepper, etc

LUNCH
Veggie
Fried Rice
394 38g 19g 19g
1. Heat the oil in the skillet over medium heat
• ¼ cup Cooked Brown Rice
2. Saute the garlic and onion until brown
• ¼ cup Cannellini Beans 3. Add the veggies, brown rice, and beans
4. Cook until the veggies are soft
• 2 Large Eggs
5. Crack the eggs into the mixture, and cook
• 2 cups Veggies until the eggs are done
• 2 tsp Olive Oil 6. Add the soy sauce or tamari. Stir, then eat
• 2 Garlic Cloves, chopped
• 1 tbsp Soy Sauce (or Tamari)

LUNCH
Sushi Sushi
404 50g 12g 21g
1. Order the meal from your favorite Japanese
• 1 Salmon Avocado Roll
restaurant or pick it up at Whole Foods or
• ½ cup Edamame other grocery store

LUNCH
Chinese
Take-Out
408 46g 13g 25g
1. Order the meal from your favorite Chinese
• 1 cup Beef & Broccoli
restaurant
• ½ cup Brown Rice

LUNCH
Spaghetti
Squash & Ham
401 15g 18g 37g
1. Cut the spaghetti squash lengthwise in half
• 1 cup Spaghetti Squash, baked
and scoop out the seeds
• 1 Large Egg 2. Place each half cut-side down on a baking
sheet
• 4 oz Black Forest Ham
3. Bake the spaghetti squash in the oven at
• ⅓ cup Sharp Cheddar Cheese, 400° for 30-45 minutes, until the flesh easily
shredded gives to a fork. It should be stringy and easy
to scrape out
• ½ cup Marinara Sauce 4. Scoop 1 cup of spaghetti squash into a bowl
5. Heat the marinara sauce in a pot over
medium-low heat until it starts to simmer
6. Cut the ham into cubes or slices and add to
the marinara sauce
7. Prepare the eggs in your favorite style (pan-
fried, hard-boiled, poached in the tomato
sauce, etc.)
8. Pour the marinara sauce and ham over the
spaghetti squash, add the eggs, and sprinkle
with the cheddar cheese

LUNCH
Stuffed
Pita
397 43g 9g 37g
1. Grill the chicken
• 4 oz Chicken Breast, raw
2. Cut an opening in the pita
• 1 medium Whole Wheat Pita 3. Stuff with hummus, spinach or lettuce,
tomatoes, and grilled chicken
• 2 tbsp Hummus
• ½ Tomato, sliced
• 3 cups Spinach

LUNCH
Quinoa
Bowl
406 69g 12g 9g
1. Cook the quinoa and butternut squash for
• ⅔ cup Quinoa, cooked
15-20min
• ⅔ cup Butternut Squash, cubed 2. Add the cranberries, maple syrup, and salt &
pepper during the last 3 minutes
• ⅛ cup Dried Cranberries
3. When the quinoa and butternut squash are
• ⅛ cup Nuts, chopped completely cooked, place in a bowl and top
• 1 tbsp Maple Syrup with chopped nuts
• To Taste - Seasonings: Salt &
Pepper

Dinner

DINNER
Turkey
Pot Roast
399 36g 15g 33g
1. Place turkey, vegetables, russet potato, olive
• 4 oz Roasted Turkey Breast
oil, and garlic on baking sheet with 1 tbsp
• 1 cup Mixed Veggies olive oil, garlic, sea salt, pepper, herbs
2. Place in oven at 375° for approximately
• 1 small Russet Potato
40 minutes (or until turkey is cooked
• 1 tbsp Olive Oil through and vegetables are at your desired
• 1 Garlic Clove, chopped consistency)

DINNER
BuiltLean
Burger
423 34g 21g 24g
1. Form a patty using the ground beef
• 3 oz 90% Lean Ground Beef
2. Cook the burger on a grill or skillet until
• 1 Whole Wheat Bun cooked to your preference
3. Layer lettuce, tomato, avocado, and onions
• ¼ Medium Avocado
on your bun
• ½ Tomato, sliced 4. Toss a side salad with 2 tbsp of balsamic
• ¼ Onion, sliced vinaigrette (or other dressing ~100cal in 2
tbsp)
• 2 cups Mixed Lettuce 5. Feel free to add mustard, hot sauce, or 1 tbsp
• 1 tbsp Balsamic Vinaigrette ketchup to your burger

DINNER
Shrimp
Stir Fry
408 34g 17g 30g
1. Saute garlic, oil, soy sauce, and vegetables
• 4 oz Shrimp
until tender
• 1 cups Mixed Veggies 2. Add shrimp in at the end and cook until pink
3. Follow box instructions for brown rice
(sugar snap peas, mushrooms,
4. Serve stir-fry over the brown rice
cabbage, carrot, broccoli, etc)
• ½ cup Brown Rice
• 1 tbsp Sesame Oil
• 1 Garlic Clove, minced
• 1 tbsp Soy Sauce (or Tamari)

DINNER
Foiled Fish
& Veggies
408 41g 15g 28g
1. Place everything except the potato in the
• 4 oz Swordfish or Halibut
foil, dress with seasonings/oil, close foil
• 1 small Russet Potato 2. Place the foil and the russet potato in the
oven and bake at 350 degrees for 20-30
• 1 ½ cups Mixed Veggies
minutes until cooked
• ½ tbsp Olive Oil
• To Taste - Seasonings: Salt,
Pepper, Garlic Powder, Cumin,
Cayenne, etc.

DINNER
BuiltLean
Burrito
401 66g 12g 31g
1. In non-stick pan, sauté onions and ground
• 3 oz Lean Ground Turkey
turkey/chicken/tempeh until almost done
or Tempeh 2. Add taco seasoning and stir until meat is
cooked
• ¼ cup Black Beans, rinsed
3. Add atop the tortilla wrap with greens with
• 1 Whole Wheat (or GF) rest of ingredients
Tortilla Wrap
• ¼ cup Salsa
• 2 cups Lettuce
• ½ cup Bell Pepper, sliced

DINNER
Soy Ginger
Salmon
405 24g 22g 30g
1. Marinate your salmon in soy sauce for 10min
• 4 oz Coho Salmon, wild caught
ahead of time
• ⅓ cup Brown Rice, cooked 2. Pre-heat oven to 425 degrees
3. Cook brown rice according to box
• 1 cups Steamed Veggies (carrot,
instructions
broccoli, cauliflower, green 4. Bake salmon uncovered for 25min or until
beans, etc) done
• 1 tbsp Soy Sauce

DINNER
Autumn
Salad
404 27g 20g 28g
1. Cook your protein of choice
• 4 oz Chicken Breast or Organic
2. Steam the butternut squash until soft. Layer
Tofu, grilled lettuce and butternut squash
3. Toss with olive oil and balsamic vinegar (or
• 3 cups Lettuce, shredded
other dressing ~120 cal in 2 tbsp)
• ½ cup Butternut Squash, cubed 4. Top with pine nuts, cranberries, and protein
• 1 tbsp Roasted Pine Nuts
• 2 tbsp Dried Cranberries
• 2 tbsp Balsamic Vinegar

DINNER
Quinoa
& Lentil Salad
392 36g 23g 12g
1. Prepare the quinoa and lentils according to
• ⅓ cup Quinoa, cooked
box instructions
• ⅓ cup Lentils, cooked 2. In a bowl, combine arugula, cherry tomatoes,
quinoa, lentils, olive oil, and lemon juice
• 2 tbsp Sunflower Seeds
3. Toss together. Top with sunflower seeds
• 3 cups Arugula
• ½ cup Cherry Tomatoes, halved
• Squeeze ½ Lemon

DINNER
Tofu & Veggie

Stir Fry
405 43g 19g 18g
1. Marinate firm tofu in low sodium tamari
• 4 oz Extra Firm Tofu
sauce, ginger, and honey
• ½ cup Wild Rice 2. Saute garlic in sesame oil until brown
3. Add cabbage, peppers, mushrooms,
• 1 cup Mixed Veggies
broccoli, cashews, & low sodium soy sauce
• 2 Garlic Cloves, minced 4. Stir until soft
• 1 tbsp Ginger 5. In separate pan, cook firm tofu until brown
on each side
• 1 tbsp Sesame Oil 6. Cook wild rice according to box instructions
• ½ tbsp Honey 7. Slice tofu and add to vegetables and wild
rice
• 1 tbsp Tamari Sauce

DINNER
Vegetarian
Chili
398 39g 20g 20g
1. Pick up a can of your favorite vegetarian chili
• 1 cup Vegetarian Chili (eg. Amy’s
(for example, Amy's medium vegetarian chili
Organic Medium Chili with which has 280 calories per cup)
2. Heat until boiling
Vegetables)
3. Add toppings and eat
• ¼ Medium Avocado
• ½ oz Sharp Cheddar Cheese,
shredded

Snacks

SNACK SNACK
Cottage Baby Carrots

Cheese & Fruit & Hummus
¾ cup Lowfat Cottage Cheese 15 Baby Carrots
1 cup Fruit ¼ cup Hummus
193 17g 3g 23g 200 20g 10g 5g

calories carbs fat protein calories carbs fat protein
SNACK SNACK
Banana
& Nut Butter
1 Banana Epic Bar
1 tbsp Nut Butter 1 Epic Bar
205 33g 8g 5g 200 10g 12g 11g

SNACK SNACK
Turkey
& Baby Carrots
6 oz Roasted Turkey Breast Mixed Nuts
15 Baby Carrots ¼ cup Roasted or Raw Mixed Nuts
210 12g 0g 37g 180 5g 17g 4g


SNACK SNACK
Greek Yogurt Cheese &

& Berries Apple
6 oz 2% Greek Yogurt 1 oz Cheddar Cheese
1 cup Mixed Berries 1 Medium Apple
200 28g 1g 23g 190 22g 9g 7g

SNACK SNACK
Simple
Protein Shake
Edamame 2 scoops Protein Powder
1 cup Edamame 1 cup Water
200 18g 6g 16g 240 6g 4g 50g


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Women's

Inside this guide you’ll find

MARC PERRY CSCS, CPT

BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

Below 130 lbs Above 130 lbs Very Active

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• 2 tbsp Natural Almond Butter

• ¼ cup (Frozen) Mixed Berries

• 1-2 cups Water

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• ⅛ cup Nuts, chopped

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• To taste - Hot Sauce or Salsa

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• 1 Tall Nonfat Cappuccino

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• To Taste - Seasonings: Salt,

Pepper, Garlic Powder, Cumin,

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• ⅛ cup Nuts, chopped

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

Turkey & Sweet

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| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

Salt & Pepper, etc.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• 1 Whole Wheat (or GF)

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• 1 tbsp Olive Oil

• To Taste - Salt & Pepper, etc

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• 2 Garlic Cloves, chopped

• 1 tbsp Soy Sauce (or Tamari)

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• To Taste - Seasonings: Salt &

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• ½ cup Brown Rice

• 1 tbsp Sesame Oil

• 1 Garlic Clove, minced

• 1 tbsp Soy Sauce (or Tamari)

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• To Taste - Seasonings: Salt,

Pepper, Garlic Powder, Cumin,

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• ½ cup Bell Pepper, sliced

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• 1 tbsp Olive Oil

• 1 tbsp Soy Sauce

| BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.

• 2 tbsp Dried Cranberries

• 1 tbsp Olive Oil

T4.0 Women's Nutrition Program PDF

T4.0 Women's Nutrition Program PDF