X-Factor 2.0 Meal Plan 12W Month 2 Regular

WEEK 5
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 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35
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 Apple spice oatmeal (with Bowl of fat free granola Breakfast burrito on a Whole wheat pita with Coco choco oatmeal (with
(with canned pumpkin, to whole egg ratio), sliced apple, walnuts and (with 1-2% milk, cashews, whole wheat wrap (2:1 egg scrambled eggs (2:1 egg
BREAKFAST
shredded coconut, almond

cinnamon, nutmeg, walnuts (with spinach, tomatoes, cinnamon, low fat Greek figs and fresh berries), white to whole egg ratio), white to whole egg ratio), extract, a banana and a bit of
and sliced apples), glass of and onions), paprika yogurt with oats), glass bottle of water, high grade (with fat free cheese, black (with Canadian bacon, cocoa powder), scrambled
1-2% milk, scrambled eggs hashbrowns, glass of 1-2% of 1-2% milk, high grade omega-3’s (see Jeff’s beans, salsa, green peppers spinach, bell peppers, salsa, eggs (2:1 egg white to whole
with salsa, (2:1 egg white milk, high grade omega-3’s omega-3’s (see Jeff’s recommendation here) and onions), glass of 1-2% low fat cottage cheese), egg ratio), glass of 1-2% milk,
to whole egg ratio) high (see Jeff’s recommendation recommendation here) milk, high grade omega-3’s glass of 1-2% milk, high high grade omega-3’s (see
grade omega-3’s (see Jeff’s here) (see Jeff’s recommendation grade omega-3’s (see Jeff’s Jeff’s recommendation here)
recommendation 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
**RX-2 Protein Shake (click Fat free ricotta cheese Unsalted pumpkin seeds Green apple with almond **RX-2 Protein Shake (click Low fat cottage cheese Apple butter, celery and
SNACK 1
here for recipe options) with cinnamon and and a few dried apricots, butter, bottle of water here for recipe options) with blueberries or fat free cheddar wedges,
or swap in any other “A-X crushed almonds, bottle bottle of water or swap in any other “A-X strawberries, bottle of bottle of water
Approved” snack from of water Approved” snack from 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 Bowtie pasta salad with Chicken, sautéed with Blackberry cottage cheese Chicken vegetable soup Sliced turkey, lettuce, Grilled tuna with mixed
lettuce, bean sprouts, grilled chicken (tossed with onions and mushrooms, salad (1-2% cottage with a baked potato and tomato, onion, low fat greens, tomatoes, onions,
tomato, cucumber, red a pesto sauce and chick with tomatoes, hot sauce cheese, fresh blackberries, Mrs. Dash butter topping, cheese, and spicy mustard cubed boiled potato, olive
LUNCH
onion, low sodium soy peas), low fat Greek yogurt, and melted low fat Swiss slivered almonds, mesclun bottle of water on whole wheat bread, low oil and vinegar, bottle of
sauce and chili flakes), bottle of water cheese in a whole wheat greens, balsamic glaze), fat fat Greek yogurt, bottle of water
brown rice, bottle of water wrap, low fat Greek free Greek yogurt, bottle water
yogurt, bottle of water of water
3:00 PM 3:00 PM 3:00 PM 3:00 PM 3:00 PM 4:00 PM 4:00 PM
Small can of tuna and an Beef, turkey, tuna or **RX-2 Protein Shake (click Raw veggies and hummus, Handful of almonds and Peach with fat free string **RX-2 Protein Shake (click
SNACK 2
apple, bottle of water salmon jerky, bottle of here for recipe options) bottle of water a bunch of grapes with a cheese, bottle of water here for recipe options)
water or swap in any other “A-X wedge of low fat cheese, or swap in any other “A-X
Approved” snack from bottle of water Approved” snack from
6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:00 PM 6:30 PM 6:30 PM
Sliced turkey breast, Lean ground beef tacos Grilled halibut steak (w/ Roasted chicken breast 90% lean ground beef Grilled sea scallops with a Turkey burger (with garlic
mushroom couscous, (with black beans and squeezed lemon and olive (no skin), rosemary meatballs (on whole wheat honey Dijon mustard dip, powder, sauteed onions
grilled asparagus with grated cheddar cheese, oil), brown rice, sauteed roasted potatoes, honey pasta, with spicy tomato butternut squash puree, and mushrooms, tomato,
DINNER
lemon and olive oil, baked lettuce and tomato on corn spinach and onions, glass drizzled sauteed carrots, sauce, fresh spinach, sautéed zucchini and lettuce, slice of low fat
sweet potato, glass of tortillas), with Spanish rice, of water salad w/ olive oil and grated mozzarella cheese), onions, glass of water Swiss cheese, on a whole
water glass of water vinegar, glass of water glass of water wheat bun), Field green
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
Air popped popcorn with Thinly sliced roasted turkey Glass of skim milk and a Applesauce and a handful Canned tuna with whole Air popped popcorn with Three hardboiled eggs
SNACK 3
hot sauce, glass of skim wrapped around a pickle, banana of walnuts, bottle of water wheat crackers, bottle of hot sauce, glass of skim (2 with yolks removed), a
milk bottle of water water milk banana, bottle of 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 5
George Michael
WEEK 6
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
Turkey bacon and Omelet (2:1 egg white Breakfast protein shake Coco choco oatmeal (with Protein pancakes (with Turkey sausage with Lox or smoked salmon and
scrambled eggs (2:1 egg to whole egg ratio), (with 2 scoops of French shredded coconut, almond RX-2 and oats) topped sautéed peppers, onions capers on a whole wheat
BREAKFAST
white to whole egg ratio) (with spinach, tomatoes, Vanilla Bean RX-2 protein extract, a banana and a bit of with strawberries, banana, and mushrooms, whole bagel, low fat Greek yogurt
with salsa, piece of whole and onions), paprika powder, fresh berries, cocoa powder), scrambled whipped cream, maple wheat toast, scrambled with oats, glass of 1-2%
wheat toast and apple hashbrowns, glass of 1-2% ground flaxseed, oats, and eggs (2:1 egg white to whole syrup drizzle, glass of 1-2% eggs (2:1 egg white to whole milk, high grade omega-3’s
butter, glass of 1-2% milk, milk, high grade omega-3’s ice), high grade omega-3’s egg ratio), glass of 1-2% milk, milk, high grade omega-3’s egg ratio), glass of 1-2% (see Jeff’s recommendation
high grade omega-3’s (see (see Jeff’s recommendation (see Jeff’s recommendation high grade omega-3’s (see (see Jeff’s recommendation milk, high grade omega-3’s here)
Jeff’s recommendation here) here) here) Jeff’s recommendation here) here) (see Jeff’s recommendation
here)
9:30 AM 9:30 AM 9:30 AM 9:30 AM 9:30 AM 10:30 AM 10:30 AM
Peach with fat free string **RX-2 Protein Shake (click Raw veggies and hummus, Fat free ricotta cheese Apple butter, celery and **RX-2 Protein Shake (click Low fat cottage cheese
SNACK 1
cheese, bottle of water here for recipe options) bottle of water with cinnamon and fat free cheddar wedges, here for recipe options) with blueberries or
or swap in any other “A-X crushed almonds, bottle bottle of water or swap in any other “A-X strawberries, bottle of
Approved” snack from of water Approved” snack from water
12:00 PM 12:00 PM 12:00 PM 12:00 PM 12:00 PM 1:00 PM 1:00 PM
Chicken vegetable soup Chili (made with 90% lean Chicken, sautéed with Burrito bowl made with Tuna salad (with low fat Egg salad sandwich (2:1 Grilled chicken with tomato,
with a baked potato and ground beef, kidney beans, onions and mushrooms, shredded lean pork, pinto mayo) on a whole wheat egg white to whole egg cucumber and tahini
Mrs. Dash butter topping, chili powder, cayenne with tomatoes, hot sauce beans, fresh salsa, lettuce wrap, cannellini beans ratio) on 2 slices of Ezekiel dressing inside a whole
LUNCH
bottle of water pepper, canned tomatoes, and melted low fat Swiss and fat free shredded on jasmine rice, bottle of bread, low fat mayo, and wheat pita, low fat Greek
and cumin) topped with cheese in a whole wheat cheddar, brown rice, bottle water celery, topped with tomato yogurt, bottle of water
grated parmesan, whole wrap, low fat Greek of water and lettuce, bottle of water
wheat roll for dipping, yogurt, bottle of water
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 Handful of almonds and Low fat Greek yogurt **RX-2 Protein Shake (click Unsalted pumpkin seeds Green apple with almond **RX-2 Protein Shake (click
SNACK 2
salmon jerky, bottle of a bunch of grapes with a parfait with raspberries and here for recipe options) and a few dried apricots, butter, bottle of water here for recipe options)
water wedge of low fat cheese, blueberries and a sprinkle or swap in any other “A-X bottle of water or swap in any other “A-X
bottle of water of granola on top, bottle Approved” snack from Approved” snack from
of water 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
Sirloin steak, sauteed Sushi (cucumber or tuna Grilled pork tenderloin, Sauteed shrimp in red Grilled rosemary chicken Sliced turkey breast, 90% lean ground beef
onions, mushrooms and rolls), ginger salad, spicy applesauce, roasted green pepper curry sauce, breast (with marinara sauce mushroom couscous, meatballs (on whole wheat
broccoli (with garlic and edamame, glass of water beans with almond slices, grilled jicama, roasted and grated parmesan grilled asparagus with pasta, with spicy tomato
DINNER
olive oil), wild rice pilaf, baked sweet potato, salad broccoli with salt and cheese on whole wheat lemon and olive oil, baked sauce, fresh spinach,
glass of water (with tomatoes, onions and olive oil, glass of water pasta), mixed greens salad, sweet potato, glass of grated mozzarella cheese),
kale, vinegar, olive oil and glass of water water 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
Air popped popcorn with Glass of skim milk and a Air popped popcorn with Three hardboiled eggs Applesauce and a handful Canned tuna with whole Whole grain pretzels,
SNACK 3
hot sauce, glass of skim banana cinnamon sugar, glass of (2 with yolks removed), a of walnuts, bottle of water wheat crackers, bottle of spicy mustard, fat free
milk skim milk banana, bottle of water water yogurt, bottle of water

George Michael
WEEK 7
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
Apple spice oatmeal (with Whole wheat pita with Turkey sausage with Pumpkin spice oatmeal Breakfast protein shake Bowl of fat free granola Turkey bacon and
sliced apple, walnuts and scrambled eggs (2:1 egg sautéed peppers, onions (with canned pumpkin, (with 2 scoops of French (with 1-2% milk, cashews, scrambled eggs (2:1 egg
BREAKFAST
cinnamon, low fat Greek white to whole egg ratio), and mushrooms, whole cinnamon, nutmeg, walnuts Vanilla Bean RX-2 protein figs and fresh berries), white to whole egg ratio)
yogurt with oats), glass (with Canadian bacon, wheat toast, scrambled and sliced apples), glass of powder, fresh berries, bottle of water, high grade with salsa, piece of whole
of 1-2% milk, high grade spinach, bell peppers, salsa, eggs (2:1 egg white to whole 1-2% milk, scrambled eggs ground flaxseed, oats, and omega-3’s (see Jeff’s wheat toast and apple
omega-3’s (see Jeff’s low fat cottage cheese), egg ratio), glass of 1-2% with salsa, (2:1 egg white ice), high grade omega-3’s recommendation here) butter, glass of 1-2% milk,
recommendation here) glass of 1-2% milk, high milk, high grade omega-3’s to whole egg ratio) high (see Jeff’s recommendation high grade omega-3’s (see
grade omega-3’s (see Jeff’s (see Jeff’s recommendation grade omega-3’s (see Jeff’s here) Jeff’s recommendation here)
recommendation 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
**RX-2 Protein Shake (click Low fat Greek yogurt Fat free ricotta cheese **RX-2 Protein Shake (click Apple butter, celery and Handful of almonds and Peach with fat free string
SNACK 1
here for recipe options) parfait with raspberries and with cinnamon and here for recipe options) fat free cheddar wedges, a bunch of grapes with a cheese, bottle of water
or swap in any other “A-X blueberries and a sprinkle crushed almonds, bottle or swap in any other “A-X bottle of water wedge of low fat cheese,
Approved” snack from of granola on top, bottle of water Approved” snack from bottle of water
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
Blackberry cottage cheese Sliced turkey, lettuce, Grilled tuna with mixed Chili (made with 90% lean Thai beef salad (with Grilled chicken with tomato, Bowtie pasta salad with
salad (1-2% cottage tomato, onion, low fat greens, tomatoes, onions, ground beef, kidney beans, lettuce, bean sprouts, cucumber and tahini grilled chicken (tossed with
cheese, fresh blackberries, cheese, and spicy mustard cubed boiled potato, olive chili powder, cayenne tomato, cucumber, red dressing inside a whole a pesto sauce and chick
LUNCH
slivered almonds, mesclun on whole wheat bread, low oil and vinegar, bottle of pepper, canned tomatoes, onion, low sodium soy wheat pita, low fat Greek peas), low fat Greek yogurt,
greens, balsamic glaze), fat fat Greek yogurt, bottle of water and cumin) topped with sauce and chili flakes), yogurt, bottle of water bottle of water
free Greek yogurt, bottle water grated parmesan, whole brown rice, 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
Beef, turkey, tuna or Unsalted pumpkin seeds **RX-2 Protein Shake (click Green apple with almond Raw veggies and hummus, Small can of tuna and an **RX-2 Protein Shake (click
SNACK 2
salmon jerky, bottle of and a few dried apricots, here for recipe options) butter, bottle of water bottle of water apple, bottle of water here for recipe options)
water bottle of water or swap in any other “A-X 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
Turkey burger (with garlic Sauteed shrimp in red Roasted chicken breast Grilled halibut steak (w/ Sliced turkey breast, Lean ground beef tacos Grilled sea scallops with a
powder, sauteed onions pepper curry sauce, (no skin), rosemary squeezed lemon and olive mushroom couscous, (with black beans and honey Dijon mustard dip,
and mushrooms, tomato, grilled jicama, roasted roasted potatoes, honey oil), brown rice, sauteed grilled asparagus with grated cheddar cheese, butternut squash puree,
DINNER
lettuce, slice of low fat broccoli with salt and drizzled sauteed carrots, spinach and onions, glass lemon and olive oil, baked lettuce and tomato on corn sautéed zucchini and
Swiss cheese, on a whole olive oil, glass of water salad w/ olive oil and of water sweet potato, glass of tortillas), with Spanish rice, onions, glass of water
wheat bun), Field green vinegar, glass of water water 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
Canned tuna with whole Air popped popcorn with Three hardboiled eggs Thinly sliced roasted turkey Canned tuna with whole Applesauce and a handful Air popped popcorn with
SNACK 3
wheat crackers, bottle of cinnamon sugar, glass of (2 with yolks removed), a wrapped around a pickle, wheat crackers, bottle of of walnuts, bottle of water hot sauce, glass of skim
water skim milk banana, bottle of water bottle of water water milk

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

George Michael
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WEEK 5

DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35

shredded coconut, almond

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 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42

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 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49

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 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56

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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