X-Factor 2.0 Meal Plan 12W Month 3 Regular

WEEK 9
NOTES
NOTES
*RX-1 X-CITE: Take up to 1 scoop **RX-2 X-LR8: Take 2 scoops with milk or water within 45 minutes following
RX
RX
30 minutes prior to your workout. your workout. May also be used in addition as a snack or meal substitute.
DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63
NOTE: PLEASE SEE “SUPPLEMENTAL GUIDE” TO ADAPT YOUR WORKOUT PLAN AND MEAL PLAN TO YOUR SPECIFIC SCHEDULE!
If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY: If today is a WORKOUT DAY:
Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your Remember to take your
*RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2. *RX-1 and **RX-2.
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
Pumpkin spice oatmeal Omelet (2:1 egg white Whole wheat pita with Apple spice oatmeal (with Turkey bacon and Bowl of fat free granola Turkey sausage with
(with canned pumpkin, to whole egg ratio), scrambled eggs (2:1 egg sliced apple, walnuts and scrambled eggs (2:1 egg (with 1-2% milk, cashews, sautéed peppers, onions
BREAKFAST
cinnamon, nutmeg, walnuts (with spinach, tomatoes, white to whole egg ratio), cinnamon, low fat Greek white to whole egg ratio) figs and fresh berries), and mushrooms, whole
and sliced apples), glass of and onions), paprika (with Canadian bacon, yogurt with oats), glass with salsa, piece of whole bottle of water, high grade wheat toast, scrambled
1-2% milk, scrambled eggs hashbrowns, glass of 1-2% spinach, bell peppers, salsa, of 1-2% milk, high grade wheat toast and apple omega-3’s (see Jeff’s eggs (2:1 egg white to whole
with salsa, (2:1 egg white milk, high grade omega-3’s low fat cottage cheese), omega-3’s (see Jeff’s butter, glass of 1-2% milk, recommendation here) egg ratio), glass of 1-2%
to whole egg ratio) high (see Jeff’s recommendation glass of 1-2% milk, high recommendation here) high grade omega-3’s (see milk, high grade omega-3’s
grade omega-3’s (see Jeff’s here) grade omega-3’s (see Jeff’s Jeff’s recommendation here) (see Jeff’s recommendation
recommendation here) recommendation here) here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM
Low fat cottage cheese Apple butter, celery and **RX-2 Protein Shake (click Unsalted pumpkin seeds Low fat Greek yogurt Fat free ricotta cheese **RX-2 Protein Shake (click
SNACK 1
with blueberries or fat free cheddar wedges, here for recipe options) and a few dried apricots, parfait with raspberries and with cinnamon and here for recipe options)
strawberries, bottle of bottle of water or swap in any other “A-X bottle of water blueberries and a sprinkle crushed almonds, bottle or swap in any other “A-X
water Approved” snack from of granola on top, bottle of water Approved” snack from
another day of water another day
12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM
Grilled tuna with mixed Chicken, sautéed with Blackberry cottage cheese Thai beef salad (with Bowtie pasta salad with Chili (made with 90% lean Sliced turkey, lettuce,
greens, tomatoes, onions, onions and mushrooms, salad (1-2% cottage lettuce, bean sprouts, grilled chicken (tossed with ground beef, kidney beans, tomato, onion, low fat
cubed boiled potato, olive with tomatoes, hot sauce cheese, fresh blackberries, tomato, cucumber, red a pesto sauce and chick chili powder, cayenne cheese, and spicy mustard
LUNCH
oil and vinegar, bottle of and melted low fat Swiss slivered almonds, mesclun onion, low sodium soy peas), low fat Greek yogurt, pepper, canned tomatoes, on whole wheat bread, low
water cheese in a whole wheat greens, balsamic glaze), fat sauce and chili flakes), bottle of water and cumin) topped with fat Greek yogurt, bottle of
wrap, low fat Greek free Greek yogurt, bottle brown rice, bottle of water grated parmesan, whole water
yogurt, bottle of water of water wheat roll for dipping,
bottle of water
3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM
**RX-2 Protein Shake (click Handful of almonds and Raw veggies and hummus, Peach with fat free string **RX-2 Protein Shake (click Beef, turkey, tuna or Small can of tuna and an
SNACK 2
here for recipe options) a bunch of grapes with a bottle of water cheese, bottle of water here for recipe options) salmon jerky, bottle of apple, bottle of water
or swap in any other “A-X wedge of low fat cheese, or swap in any other “A-X water
Approved” snack from bottle of water Approved” snack from
another day another day
6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM
Roasted chicken breast Grilled halibut steak (w/ Sirloin steak, sauteed Grilled sea scallops with a Grilled pork tenderloin, Turkey burger (with garlic Lean ground beef tacos
(no skin), rosemary squeezed lemon and olive onions, mushrooms and honey Dijon mustard dip, applesauce, roasted green powder, sauteed onions (with black beans and
roasted potatoes, honey oil), brown rice, sauteed broccoli (with garlic and butternut squash puree, beans with almond slices, and mushrooms, tomato, grated cheddar cheese,
DINNER
drizzled sauteed carrots, spinach and onions, glass olive oil), wild rice pilaf, sautéed zucchini and baked sweet potato, salad lettuce, slice of low fat lettuce and tomato on corn
salad w/ olive oil and of water glass of water onions, glass of water (with tomatoes, onions and Swiss cheese, on a whole tortillas), with Spanish rice,
vinegar, glass of water kale, vinegar, olive oil and wheat bun), Field green glass of water
garlic), glass of water salad with vinaigrette, glass
of water
9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM
Whole grain pretzels, Thinly sliced roasted turkey Applesauce and a handful Air popped popcorn with Three hardboiled eggs Canned tuna with whole Glass of skim milk and a
SNACK 3
spicy mustard, fat free wrapped around a pickle, of walnuts, bottle of water hot sauce, glass of skim (2 with yolks removed), a wheat crackers, bottle of banana
yogurt, bottle of water bottle of water milk banana, bottle of water water
Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION Take RX-3 RECONSTRUXION
30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime. 30 minutes before bedtime.
COLOR CODES: • PROTEIN • FIBROUS CARBOHYDRATES • HEALTHY FATS • STARCHY CARBOHYDRATES

COLOR CODES: PROTEIN STARCHY CARBOHYDRATES HEALTHY FATS FIBROUS CARBOHYDRATES
Johannesburg, Gauteng
bambino0919 @ gmail.com 9
George Michael
WEEK 10
NOTES
NOTES
RX
RX
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
Omelet (2:1 egg white Coco choco oatmeal (with Breakfast protein shake Breakfast burrito on a Lox or smoked salmon and Turkey bacon and Pumpkin spice oatmeal
to whole egg ratio), shredded coconut, almond (with 2 scoops of French whole wheat wrap (2:1 egg capers on a whole wheat scrambled eggs (2:1 egg (with canned pumpkin,
BREAKFAST
(with spinach, tomatoes, extract, a banana and a bit of Vanilla Bean RX-2 protein white to whole egg ratio), bagel, low fat Greek yogurt white to whole egg ratio) cinnamon, nutmeg, walnuts
and onions), paprika cocoa powder), scrambled powder, fresh berries, (with fat free cheese, black with oats, glass of 1-2% with salsa, piece of whole and sliced apples), glass of
hashbrowns, glass of 1-2% eggs (2:1 egg white to whole ground flaxseed, oats, and beans, salsa, green peppers milk, high grade omega-3’s wheat toast and apple 1-2% milk, scrambled eggs
milk, high grade omega-3’s egg ratio), glass of 1-2% milk, ice), high grade omega-3’s and onions), glass of 1-2% (see Jeff’s recommendation butter, glass of 1-2% milk, with salsa, (2:1 egg white
(see Jeff’s recommendation high grade omega-3’s (see (see Jeff’s recommendation milk, high grade omega-3’s here) high grade omega-3’s (see to whole egg ratio) high
here) Jeff’s recommendation here) here) (see Jeff’s recommendation Jeff’s recommendation here) grade omega-3’s (see Jeff’s
here) recommendation here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM
**RX-2 Protein Shake (click Green apple with almond Fat free ricotta cheese Low fat cottage cheese Raw veggies and hummus, **RX-2 Protein Shake (click Handful of almonds and
SNACK 1
here for recipe options) butter, bottle of water with cinnamon and with blueberries or bottle of water here for recipe options) a bunch of grapes with a
or swap in any other “A-X crushed almonds, bottle strawberries, bottle of or swap in any other “A-X wedge of low fat cheese,
Approved” snack from of water water Approved” snack from bottle of water
12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM
Chicken, sautéed with Thai beef salad (with Grilled chicken with tomato, Burrito bowl made with Chicken vegetable soup Egg salad sandwich (2:1 Tuna salad (with low fat
onions and mushrooms, lettuce, bean sprouts, cucumber and tahini shredded lean pork, pinto with a baked potato and egg white to whole egg mayo) on a whole wheat
with tomatoes, hot sauce tomato, cucumber, red dressing inside a whole beans, fresh salsa, lettuce Mrs. Dash butter topping, ratio) on 2 slices of Ezekiel wrap, cannellini beans
LUNCH
and melted low fat Swiss onion, low sodium soy wheat pita, low fat Greek and fat free shredded bottle of water bread, low fat mayo, and on jasmine rice, bottle of
cheese in a whole wheat sauce and chili flakes), yogurt, bottle of water cheddar, brown rice, bottle celery, topped with tomato water
wrap, low fat Greek brown rice, bottle of water of water and lettuce, bottle of water
yogurt, bottle of water
3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM
Beef, turkey, tuna or Small can of tuna and an Peach with fat free string **RX-2 Protein Shake (click Apple butter, celery and Unsalted pumpkin seeds **RX-2 Protein Shake (click
SNACK 2
salmon jerky, bottle of apple, bottle of water cheese, bottle of water here for recipe options) fat free cheddar wedges, and a few dried apricots, here for recipe options)
water or swap in any other “A-X bottle of water bottle of water or swap in any other “A-X
Approved” snack from Approved” snack from
6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM
90% lean ground beef Grilled rosemary chicken Sushi (cucumber or tuna Sliced turkey breast, Grilled pork tenderloin, Sauteed shrimp in red Lean ground beef tacos
meatballs (on whole wheat breast (with marinara sauce rolls), ginger salad, spicy mushroom couscous, applesauce, roasted green pepper curry sauce, (with black beans and
pasta, with spicy tomato and grated parmesan edamame, glass of water grilled asparagus with beans with almond slices, grilled jicama, roasted grated cheddar cheese,
DINNER
sauce, fresh spinach, cheese on whole wheat lemon and olive oil, baked baked sweet potato, salad broccoli with salt and lettuce and tomato on corn
grated mozzarella cheese), pasta), mixed greens salad, sweet potato, glass of (with tomatoes, onions and olive oil, glass of water tortillas), with Spanish rice,
glass of water glass of water water kale, vinegar, olive oil and glass of water
garlic), glass of water
9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM
Canned tuna with whole Air popped popcorn with Thinly sliced roasted turkey Air popped popcorn with Applesauce and a handful Thinly sliced roasted turkey Three hardboiled eggs
SNACK 3
wheat crackers, bottle of cinnamon sugar, glass of wrapped around a pickle, hot sauce, glass of skim of walnuts, bottle of water wrapped around a pickle, (2 with yolks removed), a
water skim milk bottle of water milk bottle of water banana, bottle of water

George Michael
WEEK 11
NOTES
NOTES
RX
RX
7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
Protein pancakes (with Turkey bacon and Turkey sausage with Apple spice oatmeal (with Whole wheat pita with Omelet (2:1 egg white Bowl of fat free granola
RX-2 and oats) topped scrambled eggs (2:1 egg sautéed peppers, onions sliced apple, walnuts and scrambled eggs (2:1 egg to whole egg ratio), (with 1-2% milk, cashews,
BREAKFAST
with strawberries, banana, white to whole egg ratio) and mushrooms, whole cinnamon, low fat Greek white to whole egg ratio), (with spinach, tomatoes, figs and fresh berries),
whipped cream, maple with salsa, piece of whole wheat toast, scrambled yogurt with oats), glass (with Canadian bacon, and onions), paprika bottle of water, high grade
syrup drizzle, glass of 1-2% wheat toast and apple eggs (2:1 egg white to whole of 1-2% milk, high grade spinach, bell peppers, salsa, hashbrowns, glass of 1-2% omega-3’s (see Jeff’s
milk, high grade omega-3’s butter, glass of 1-2% milk, egg ratio), glass of 1-2% omega-3’s (see Jeff’s low fat cottage cheese), milk, high grade omega-3’s recommendation here)
(see Jeff’s recommendation high grade omega-3’s (see milk, high grade omega-3’s recommendation here) glass of 1-2% milk, high (see Jeff’s recommendation
here) Jeff’s recommendation here) (see Jeff’s recommendation grade omega-3’s (see Jeff’s here)
here) recommendation here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM
Low fat Greek yogurt **RX-2 Protein Shake (click Unsalted pumpkin seeds Fat free ricotta cheese Green apple with almond **RX-2 Protein Shake (click Low fat cottage cheese
SNACK 1
parfait with raspberries and here for recipe options) and a few dried apricots, with cinnamon and butter, bottle of water here for recipe options) with blueberries or
blueberries and a sprinkle or swap in any other “A-X bottle of water crushed almonds, bottle or swap in any other “A-X strawberries, bottle of
of granola on top, bottle Approved” snack from of water Approved” snack from water
of water another day another day
12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM
Thai beef salad (with Chicken, sautéed with Grilled tuna with mixed Bowtie pasta salad with Blackberry cottage cheese Chili (made with 90% lean Sliced turkey, lettuce,
lettuce, bean sprouts, onions and mushrooms, greens, tomatoes, onions, grilled chicken (tossed with salad (1-2% cottage ground beef, kidney beans, tomato, onion, low fat
tomato, cucumber, red with tomatoes, hot sauce cubed boiled potato, olive a pesto sauce and chick cheese, fresh blackberries, chili powder, cayenne cheese, and spicy mustard
LUNCH
onion, low sodium soy and melted low fat Swiss oil and vinegar, bottle of peas), low fat Greek yogurt, slivered almonds, mesclun pepper, canned tomatoes, on whole wheat bread, low
sauce and chili flakes), cheese in a whole wheat water bottle of water greens, balsamic glaze), fat and cumin) topped with fat Greek yogurt, bottle of
brown rice, bottle of water wrap, low fat Greek free Greek yogurt, bottle grated parmesan, whole water
yogurt, bottle of water of water wheat roll for dipping,
bottle of water
3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM
**RX-2 Protein Shake (click Raw veggies and hummus, Peach with fat free string **RX-2 Protein Shake (click Beef, turkey, tuna or Small can of tuna and an Handful of almonds and
SNACK 2
here for recipe options) bottle of water cheese, bottle of water here for recipe options) salmon jerky, bottle of apple, bottle of water a bunch of grapes with a
or swap in any other “A-X or swap in any other “A-X water wedge of low fat cheese,
Approved” snack from Approved” snack from bottle of water
6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM
Turkey burger (with garlic Sauteed shrimp in red 90% lean ground beef Grilled halibut steak (w/ Sirloin steak, sauteed Roasted chicken breast Sushi (cucumber or tuna
powder, sauteed onions pepper curry sauce, meatballs (on whole wheat squeezed lemon and olive onions, mushrooms and (no skin), rosemary rolls), ginger salad, spicy
and mushrooms, tomato, grilled jicama, roasted pasta, with spicy tomato oil), brown rice, sauteed broccoli (with garlic and roasted potatoes, honey edamame, glass of water
DINNER
lettuce, slice of low fat broccoli with salt and sauce, fresh spinach, spinach and onions, glass olive oil), wild rice pilaf, drizzled sauteed carrots,
Swiss cheese, on a whole olive oil, glass of water grated mozzarella cheese), of water glass of water salad w/ olive oil and
wheat bun), Field green glass of water vinegar, glass of water
salad with vinaigrette, glass
of water
9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM
Glass of skim milk and a Thinly sliced roasted turkey Air popped popcorn with Three hardboiled eggs Canned tuna with whole Glass of skim milk and a Whole grain pretzels,
SNACK 3
banana wrapped around a pickle, hot sauce, glass of skim (2 with yolks removed), a wheat crackers, bottle of banana spicy mustard, fat free
bottle of water milk banana, bottle of water water yogurt, bottle of water

George Michael
WEEK 12
NOTES
NOTES
RX
RX

7:00 AM 7:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 8:00 AM
Breakfast protein shake Pumpkin spice oatmeal Lox or smoked salmon and Turkey bacon and Breakfast burrito on a Coco choco oatmeal (with Protein pancakes (with
(with 2 scoops of French (with canned pumpkin, capers on a whole wheat scrambled eggs (2:1 egg whole wheat wrap (2:1 egg shredded coconut, almond RX-2 and oats) topped
BREAKFAST
Vanilla Bean RX-2 protein cinnamon, nutmeg, walnuts bagel, low fat Greek yogurt white to whole egg ratio) white to whole egg ratio), extract, a banana and a bit of with strawberries, banana,
powder, fresh berries, and sliced apples), glass of with oats, glass of 1-2% with salsa, piece of whole (with fat free cheese, black cocoa powder), scrambled whipped cream, maple
ground flaxseed, oats, and 1-2% milk, scrambled eggs milk, high grade omega-3’s wheat toast and apple beans, salsa, green peppers eggs (2:1 egg white to whole syrup drizzle, glass of 1-2%
ice), high grade omega-3’s with salsa, (2:1 egg white (see Jeff’s recommendation butter, glass of 1-2% milk, and onions), glass of 1-2% egg ratio), glass of 1-2% milk, milk, high grade omega-3’s
(see Jeff’s recommendation to whole egg ratio) high here) high grade omega-3’s (see milk, high grade omega-3’s high grade omega-3’s (see (see Jeff’s recommendation
here) grade omega-3’s (see Jeff’s Jeff’s recommendation here) (see Jeff’s recommendation Jeff’s recommendation here) here)
recommendation here) here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM
Handful of almonds and Apple butter, celery and Low fat cottage cheese **RX-2 Protein Shake (click Raw veggies and hummus, Peach with fat free string **RX-2 Protein Shake (click
SNACK 1
a bunch of grapes with a fat free cheddar wedges, with blueberries or here for recipe options) bottle of water cheese, bottle of water here for recipe options)
wedge of low fat cheese, bottle of water strawberries, bottle of or swap in any other “A-X or swap in any other “A-X
bottle of water water Approved” snack from Approved” snack from
12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM
Grilled chicken with tomato, Egg salad sandwich (2:1 Chicken, sautéed with Tuna salad (with low fat Chicken vegetable soup Burrito bowl made with Thai beef salad (with
cucumber and tahini egg white to whole egg onions and mushrooms, mayo) on a whole wheat with a baked potato and shredded lean pork, pinto lettuce, bean sprouts,
dressing inside a whole ratio) on 2 slices of Ezekiel with tomatoes, hot sauce wrap, cannellini beans Mrs. Dash butter topping, beans, fresh salsa, lettuce tomato, cucumber, red
LUNCH
wheat pita, low fat Greek bread, low fat mayo, and and melted low fat Swiss on jasmine rice, bottle of bottle of water and fat free shredded onion, low sodium soy
yogurt, bottle of water celery, topped with tomato cheese in a whole wheat water cheddar, brown rice, bottle sauce and chili flakes),
and lettuce, bottle of water wrap, low fat Greek of water brown rice, bottle of water
yogurt, bottle of water
3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM
Fat free ricotta cheese **RX-2 Protein Shake (click Beef, turkey, tuna or Low fat Greek yogurt Unsalted pumpkin seeds **RX-2 Protein Shake (click Green apple with almond
SNACK 2
with cinnamon and here for recipe options) salmon jerky, bottle of parfait with raspberries and and a few dried apricots, here for recipe options) butter, bottle of water
crushed almonds, bottle or swap in any other “A-X water blueberries and a sprinkle bottle of water or swap in any other “A-X
of water Approved” snack from of granola on top, bottle Approved” snack from
another day of water another day
6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM
Grilled sea scallops with a Sliced turkey breast, Grilled pork tenderloin, Roasted chicken breast 90% lean ground beef Turkey burger (with garlic Grilled rosemary chicken
honey Dijon mustard dip, mushroom couscous, applesauce, roasted green (no skin), rosemary meatballs (on whole wheat powder, sauteed onions breast (with marinara sauce
butternut squash puree, grilled asparagus with beans with almond slices, roasted potatoes, honey pasta, with spicy tomato and mushrooms, tomato, and grated parmesan
DINNER
sautéed zucchini and lemon and olive oil, baked baked sweet potato, salad drizzled sauteed carrots, sauce, fresh spinach, lettuce, slice of low fat cheese on whole wheat
onions, glass of water sweet potato, glass of (with tomatoes, onions and salad w/ olive oil and grated mozzarella cheese), Swiss cheese, on a whole pasta), mixed greens salad,
water kale, vinegar, olive oil and vinegar, glass of water glass of water wheat bun), Field green glass of water
garlic), glass of water salad with vinaigrette, glass
of water
9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM
Three hardboiled eggs Canned tuna with whole Air popped popcorn with Glass of skim milk and a Applesauce and a handful Three hardboiled eggs Whole grain pretzels,
SNACK 3
(2 with yolks removed), a wheat crackers, bottle of cinnamon sugar, glass of banana of walnuts, bottle of water (2 with yolks removed), a spicy mustard, fat free
banana, bottle of water water skim milk banana, bottle of water yogurt, bottle of water

George Michael
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WEEK 9

DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

COLOR CODES: • PROTEIN • FIBROUS CARBOHYDRATES • HEALTHY FATS • STARCHY CARBOHYDRATES

DAY 64 DAY 65 DAY 66 DAY 67 DAY 68 DAY 69 DAY 70

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

COLOR CODES: • PROTEIN • FIBROUS CARBOHYDRATES • HEALTHY FATS • STARCHY CARBOHYDRATES

DAY 71 DAY 72 DAY 73 DAY 74 DAY 75 DAY 76 DAY 77

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

COLOR CODES: • PROTEIN • FIBROUS CARBOHYDRATES • HEALTHY FATS • STARCHY CARBOHYDRATES

DAY 78 DAY 79 DAY 80 DAY 81 DAY 82 DAY 83 DAY 84

12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM

3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM

6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM

9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:00 PM 9:30 PM 9:30 PM

COLOR CODES: • PROTEIN • FIBROUS CARBOHYDRATES • HEALTHY FATS • STARCHY CARBOHYDRATES

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