WELCOME TO THE TRACY ANDERSON
METHOD DYNAMIC EATING PLAN!
Being on a “diet” can have so many negative connotations.
Instead, consider this eating plan part of your self-renewal.
Ultimately, I want you to rediscover your relationship with
food so that you can sit at the table and enjoy a meal without
worrying about how it will impact your weight. But for the first
90 days*, you are going to need to follow these menus faithfully
if you want to see real results.
The plan is designed to help you shed pounds, detoxify your
system and recalibrate how you think and feel about food. We’re
creating a clean slate so that I can redesign your body, improve
your health, and give you the tools for long-term sustainability.
Unlike the here-today, gone-tomorrow effects of fad diets you
may have tried in the past, you will own your new body once
you complete my program.
This plan may take a little getting used to (especially if your
current diet consists of a lot of processed and fast food) but
you’ll soon appreciate eating fresh, nutrient dense, real foods.
You’ll stop feeling stuffed and lethargic and start feeling
satisfied and energized after meals. You won’t crave foods
high in sugar and fat. And you won’t eat to relieve boredom,
stress or fill an emotional need. You’re going to learn to eat to
power your body.
Your commitment to this food plan is just as important to your
transformation as your commitment to the workouts. If you only
follow the food plan partially, or not at all, I cannot promise
great results. If you stick with my plan, you will experience
phenomenal results. And as you see the changes in your body,
see the pounds melt away and a new, sexy shape emerge, your
commitment will only grow stronger. After completing this food
plan, you will have a much healthier relationship with food and
will find yourself making smart choices about what you put in
your body.
So here’s to a beautiful new you and a lifetime of healthy,
satisfying meals. Bon appétit!
Love,
Tracy
*Depending on how much weight you need to lose, you can follow the food plan
for 30 or 60 days, instead of 90. By then you will have started to retrain your
body and mind to crave healthier, more nutritious foods.
I’ve spent years researching nutrition and its effects of the MY BEST TIPS AND STRATEGIES:
body — both good and bad. I’ve developed an eating plan • Drink as much sparkling or still water as you want.
that’s healthful and delicious, promotes weight loss, satisfies But no club soda, please
cravings, gives you mental clarity, and offers a path to
• Enjoy one glass of wine three nights a week during any of
physical transformation.
the weeks (optional)

Working in two-week cycles, you’ll have one Nutrient Boost • Enjoy any kind of hot tea you want (no added sugar,
week, followed by one Body Reset week. honey, lemon, etc.)

• Plan ahead. Make a list and stock up on all the ingredients

NUTRIENT BOOST WEEKS
you’ll need for the week
You’ll eat lots of smaller, nutrient-dense meals throughout the
day. This is not like a liquid cleanse but will help rid your body
• Prepare meals and snacks in advance
of impurities while boosting your weight loss. You may not eat
anything other than what I’ve prescribed. • No substitutions unless you’re allergic. If so, pick a food as
close to the prescribed one as possible
BODY RESET WEEKS
During these weeks, you’ll return to a three-meal-a-day program • No oils, salt, sugar, spices, sauces, or additional seasonings
may be added
that is still nutrient dense.

YOUR 90-DAY EATING SCHEDULE

Week 1: Nutrient Boost Week
Week 2: Body Reset Week
Week 3: Nutrient Boost Week
Week 4: Body Reset Week
Week 5: Nutrient Boost Week
Week 6: Body Reset Week
Week 7: Nutrient Boost Week
Week 8: Body Reset Week
Week 9: Nutrient Boost Week
Week 10: Body Reset Week
Week 11: Nutrient Boost Week
Week 12: Body Reset Week

1 2
WEEK 1 – NUTRIENT BOOST WEEK
Have 1 serving of each of the following every day:
• Power Juice (pg. 15)
• Blueberry Applesauce (pg. 15)
• Sweet Potato Corn Pudding (pg. 15)
• Carrot Parsnip Purée (pg. 15)
• Gazpacho (pg. 16)
• Veggie Protein Soup (pg. 16)
• Chocolate Pudding (pg. 17)
WEEK 2 – BODY RESET WEEK
Meal 1 - pick 1 protein and 1 fruit option:
Protein options:
• 2 poached eggs
• 2 hard boiled eggs
• 4 pieces of turkey bacon
Meal 2 - pick 1:
• ThinkThin Bar
• Kashi Go Lean Roll
• Kashi Go Lean Crunchy Bar
Meal 3 - pick 1 protein and 1 vegetable or choose the combined
meal option:
Protein options: Vegetable options:
• ⁄
1 2 grilled boneless/skinless • ⁄
1 2 avocado topped with
chicken breast (plain, not cucumbers and tomatoes
from a deli) • Handful of chopped kale
• 3 slices plain tofu (can be (you may add lemon or lime
grilled but no added oil) to season)
• 1 turkey burger patty (no • Handful of chopped spinach
breadcrumbs, mayo, etc.) (you may add lemon or lime
• ⁄
1 2 cup black beans to season)
• Handful of chopped jicama,
green pepper, yellow pepper,
tomato, parsley, radishes, red
Fruit options: pepper, and/or celery
• 1 cup raspberries
Combined meal option:
• 1 cup blueberries
• 1 cup blackberries
• 1 can of tuna fish in spring water
• 1 green apple
• 1 tbsp yellow mustard
• 1 kiwi + ⁄
1 2 cup blueberries
• 1 tsp cayenne pepper
• 1 cup frozen blueberries +
• 1 chopped celery stick
⁄
1 2 cup vanilla almond milk
• ⁄
1 2 chopped red pepper
3 4
WEEK 3 – NUTRIENT BOOST WEEK WEEK 7 – NUTRIENT BOOST WEEK
Have 1 serving of each of the following every day: Have 1 serving of each of the following every day:
• Power Juice (pg. 15) • Power Juice (pg. 15)
• Turkey Spinach Crumble (pg. 17) • Chocolate Pudding (pg. 17)
• Gazpacho (pg. 16) • Kiwi Basil Purée (pg. 19)
• Blueberry Applesauce (pg. 15) • Waldorf Salad (pg. 17)
• Chocolate Pudding (pg. 17) • Veggie Snack (pg. 18)
• Waldorf Salad (pg. 17) • Carrot Parsnip Purée (pg. 15) + ⁄
1 2 cup red quinoa
• Chili (pg. 18) • Fruit Purée (pg. 19)

Plus, have 2 Veggie Snacks (pg. 18) every day

WEEK 8 – BODY RESET WEEK

WEEK 4 – BODY RESET WEEK Starting here, your Body Reset Weeks will feature different
Same as Week 2 foods each day for more variety.

Day 1 Day 2
Breakfast Breakfast
WEEK 5 – NUTRIENT BOOST WEEK • 1 cup unsweetened • ThinkThin Bar
Have 1 serving of each of the following every day: almond milk • Kashi Go Lean Crunchy Bar
• Power Juice (pg. 15) • Banana Mash (pg. 19) or Kashi Go Lean Roll
• Gazpacho (pg. 16)
• Blueberry Applesauce (pg. 15) Lunch Lunch
• Chocolate Pudding (pg. 17) • Lettuce Wrap (pg. 20) • Chicken Soup
• Turkey Spinach Crumble (pg. 17) • 1 green apple
• Veggie Snack (pg. 18) + ⁄
1 2 cup jicama Dinner
• Roasted Veggie Purée (pg. 19) • Turkey Kale Soup (pg. 20) Dinner
• 8 oz. grilled salmon filet
• Handful of steamed spinach

WEEK 6 – BODY RESET WEEK

Same as Week 2

5 6
WEEK 8 – BODY RESET WEEK CONT.

Day 3 Day 4 Day 6 Day 7

Breakfast Breakfast Breakfast Breakfast
• ThinkThin Bar • Herbal tea • Herbal tea • Banana Mash (pg. 19)
• Kashi Go Lean Crunchy Bar • Fresh cantaloupe • ThinkThin Bar
or Kashi Go Lean Roll • Kashi Go Lean Crunchy Bar Lunch
Lunch or Kashi Go Lean Roll • Veggie Protein Soup (pg. 16)
Lunch • Sweet & Spicy Chicken
• 8 oz. grilled boneless/ (pg. 21) Lunch Dinner
skinless chicken breast • Chicken Salad (pg. 22) • Grilled turkey burger (pg. 22)
seasoned with turmeric Snack with 1 tsp mustard
and cloves • Frozen Function Lightweight Dinner • Chopped tomatoes
• 1 baked apple (pg. 21) Drink • 8 oz. grilled white fish
• Steamed asparagus
Dinner Dinner
• Tomato Soup (pg. 21) • Turkey Kale Soup (pg. 20) Dessert
• Baked pear with cinnamon
(pg. 21)

Day 5 Dinner
Breakfast • 8 oz. steamed salmon
WEEK 9 – NUTRIENT BOOST WEEK
Have 1 serving of each of the following every day:
• Herbal tea • Steamed broccoli rabe
• Power Juice (pg. 15)
• 1 hard-boiled egg
• Blueberry Applesauce (pg. 15)
Dessert
• Sweet Potato Corn Pudding (pg. 15)
Lunch • Frozen Function
• Gazpacho (pg. 16)
• Chicken Salad (pg. 22) Lightweight Drink
• Waldorf Salad (pg. 17)
• Veggie Protein Soup (pg. 16)
• Chocolate Pudding (pg. 17)

7 8
WEEK 10 – BODY RESET WEEK Dinner Day 6

Day 1 Day 2 • 8 oz. grilled boneless/skinless Breakfast

Breakfast Breakfast chicken, ⁄

1 2 mango, • ⁄
1 2 cantaloupe

• Power Juice (pg. 15) • 5 slices grilled sweet potato 5 chestnuts served over

• 2 scrambled egg whites with 2 tbsp maple syrup steamed kale or spinach Lunch
• 1 can tuna in spring water,

Lunch Lunch Day 5 lemon juice, 1 tsbp mustard,

• Chicken Apple Salad (pg. 22) • 5 grilled shrimp Breakfast chopped fennel bulb

• Steamed sugar snap peas, • 1 package frozen berries with

Dinner broccoli rabe, fresh garlic, ⁄

1 4 cup vanilla almond milk Dinner

• 8 oz. grilled salmon filet cayenne pepper • 8 oz. grilled boneless/skinless

• Chopped cucumber and Lunch chicken breast with

tomato Snack • 6 slices of turkey breast, rosemary, lemon juice,

• 1 apple chopped cucumber, tomato garlic, ⁄

1 2 cup low-sodium

Dessert and romaine lettuce with chicken broth

• Frozen blueberries in blender Dinner 1 tbsp mustard

with 1 tsp. honey • Turkey Kale Soup (pg. 20) Day 7

Snack Breakfast
Day 3 Day 4 • 1 hard boiled egg • Power Juice (pg. 15)
Breakfast Breakfast • 1 cup watermelon
• 1 package frozen blueberries • Banana Mash (pg. 19) Dinner
blended with ⁄
1 4 cup vanilla • Baked Sea Bass (pg. 22) Lunch
almond milk Lunch • Chopped romaine, fennel,
• ⁄
1 2 cup black beans, jicama, cherry tomatoes, red
Lunch chopped tomato, cucumber, cabbage, lemon juice
• Leftover Turkey Kale Soup cilantro, jicama, and romaine
with lime juice Dinner
Snack • 8 oz. roasted boneless/
• 1 apple Snack skinless chicken breast
• 1 apple • 1 steamed artichoke with
Dinner lemon and thyme
• 8 oz. grilled sea bass
• Steamed asparagus

9 10
WEEK 11 – NUTRIENT BOOST WEEK Day 4 Dinner
Same as Week 9 Breakfast • 8 oz. grilled boneless/skinless
• 1 cup blueberries, ⁄
1 2 cup chicken breast
raspberries, 1 tsp maple • Grilled tomatoes

WEEK 12 – BODY RESET WEEK

syrup • ⁄
1 2 baked sweet potato

Day 1 Day 2
Lunch Day 6
Breakfast Breakfast
• 8 oz. grilled boneless/ Breakfast
• ⁄
1 2 cantaloupe • 1 chopped apple, ⁄
1 2
skinless chicken breast • 1 apple
chopped pear, 2 tsp
• Tomato, spinach, cucumber,
Lunch cinnamon
1 hard boiled egg, season Lunch
• Chopped tomatoes,
with lemon • 1 plain veggie burger
cucumber, celery, parsley, Lunch
• Steamed kale
rosemary, Juice of ⁄
1 2 lime, • 8 oz. grilled salmon
Dinner
1 tsp cumin, ⁄
1 2 cup • Chopped cucumbers and
• 8 oz. grilled salmon Dinner
sunflower seeds tomatoes
• Steamed kale and grilled • Egg wrap (pg. 23)
brussel sprouts
Dinner Dinner
Day 7
• 8 oz. grilled boneless/ • Turkey Kale Soup (pg. 20)
Day 5 Breakfast
skinless chicken
Breakfast • ⁄
1 2 cup kefir probiotic
• Grilled red pepper, green
• 1 grapefruit, ⁄
1 2 cup strawberry yogurt
chiles, and asparagus
strawberries
Lunch
Day 3 Dinner
Lunch • 1 cup cooked quinoa,
Breakfast • 1 baked sweet potato with
• 1 can tuna fish in water, chopped basil and parsley,
• 1 apple 1 tbsp vanilla extract
combined with chopped chopped radishes, steamed
• 1 hard boiled egg and cinnamon
cauliflower, fennel and celery asparagus tips and chopped
in a lettuce wrap, seasoned steamed green beans
Lunch
with 1 tbsp mustard (served cold)
• Leftover Turkey Kale Soup

Dinner
• 8 oz. grilled salmon
• Steamed spinach

11 12
WEEK 13 – NUTRIENT BOOST WEEK Day 4 Dinner
Same as Week 9 Breakfast • 8 oz. grilled salmon
• 1 package frozen blueberries • Steamed asparagus
blended with 1 4 ⁄ cup vanilla
almond milk Day 6
WEEK 14 – BODY RESET WEEK
Breakfast

Day 1 Day 2 Lunch • ⁄

1 2 cantaloupe

Breakfast Breakfast • 6 slices of turkey breast,

• 1 apple • Power Juice (pg. 15) fresh cucumber, celery, Lunch

• ⁄
1 2 cantaloupe parsley • 2 large celery stalks with

Lunch natural peanut butter

• 4 egg whites with sautéed Lunch Dinner

broccoli and red pepper • 8 oz. grilled boneless/ • 8 oz. boneless/skinless Dinner

skinless chicken with chicken baked with ⁄

1 2 cup • 8 oz. grilled steak filet

Dinner coriander, turmeric, black chicken broth, cherry • Baby spinach, arugula,

• 6 grilled shrimp pepper, cinnamon tomatoes, spinach and celery, tomato, tossed with

• Grilled cherry tomatoes and • Steamed broccoli rabe lemon juice lemon juice

asparagus
Dinner Dessert Day 7

• 8 oz. grilled salmon • 2 scoops sorbet Breakfast

• Steamed asparagus • 1 package frozen berries

Day 5 blended with 1 4 ⁄ cup of
Breakfast vanilla almond milk
• ⁄
1 2 cantaloupe
Lunch
Day 3 Dinner Lunch • 4 slices turkey with spoonful
Breakfast • 1 cup jicama, 1 cup • Chopped spinach, fennel, of hummus in each rolled up
• 1 cup watermelon cucumber, ⁄
1 2 cup chopped kale and 2 hard boiled eggs
avocado with sea salt and tossed with lemon juice Dinner
Lunch red chile powder • 8 oz. grilled chicken breast
• Chicken Apple Soup (pg. 21) Snack with turmeric, cloves
• 1 apple • 1 baked apple (pg. 21)

13 14
RECIPES cooking liquid. Purée Veggie Protein Soup
Many of my recipes make more than one serving (one serving is vegetables in food • ⁄
1 2 cup peeled and
8 oz. unless otherwise noted) and you can also double the processor with ⁄
1 2 cup to chopped carrots
recipes to make even more. That way, you can store the extra 1 cup of reserved liquid, until • ⁄
1 2 cup chopped celery stalk
portions in the fridge or freezer. This will save you cooking time you reach the desired • 2 oz. boneless chicken
and help you stay on the program. When you've got a healthy consistency. Season with breast, cubed, or
meal already prepared, you'll be less likely to cheat! a pinch of salt. 2 oz. tofu, cubed
• 2 cups low-sodium chicken

Power Juice Sweet Potato Corn Pudding Makes two 8 oz. servings broth, or 2 cups low-sodium

• 1 bunch of kale, washed • 1 sweet potato, peeled vegetable broth

and chopped and diced Gazpacho • ⁄

1 2 cup chopped broccoli

• Handful of spinach • 1 ear fresh white corn •1 ⁄

1 2 cup roasted tomatoes spears

• Handful of beets • 2 tbsp parsley • 2 tbsp chopped fresh parsley

• ⁄
1 2 apple, not peeled Steam the sweet potato. • 12 chives • Fresh cracked pepper

Slice the corn off the cob. • 2 tbsp cilantro

Juice thoroughly, chill, Combine ingredients in a • Juice of ⁄

1 2 lemon Simmer the carrots, celery,

and enjoy! food processor and purée, • 2 tbsp rice vinegar and chicken or tofu in the

adding water as needed until • Pinch paprika stock gently for 20 minutes,

Makes one 10 oz. serving you have the right consistency. • Pinch cayenne pepper then add the chopped
• Pinch black pepper broccoli and cook for an

Blueberry Applesauce Makes two 4 oz. serving • ⁄1 8 red onion additional 10 minutes. Add

• 4 apples • ⁄ 1 2 cup mixed bell peppers the parsley, season with black

• ⁄
1 2 cup blueberries Carrot Parsnip Purée • 1⁄ 4 English cucumber pepper, and serve.

• Pinch cinnamon • 1 cup carrots

• 1 cup parsnips Pulse all ingredients in a food Makes three 8 oz. servings

Steam apples. Remove skin • Pinch of salt processor until vegetables are

and core. Blend apples in mostly puréed.

a food processor, add Peel and large dice carrot

blueberries and cinnamon, and parsnip. Boil vegetables Makes two 11 oz. serving

and purée lightly. in water or stock until tender,

about 10-15 minutes. Remove
Makes one 8 oz. serving vegetables and reserve

15 16
Chocolate Pudding
• ⁄
1 2 cup semisweet
chocolate chips
• 2 tbsp peeled and cooked
chestnuts
• 1 tbsp unsweetened cocoa
powder
• 4 whole pitted dates (you
may substitute prunes or
dried blueberries)
• 2 tbsp unsweetened coconut
flakes
• ⁄
1 2 cup water
Melt the chocolate chips
slowly in a double boiler. Purée
the rest of the ingredients.
Add the melted chocolate and
pulse until all the ingredients
are combined. Add the water
and check the consistency. It
should be soupy. Don't worry
—it will thicken as it cools.
Makes two 14 oz. servings
Turkey Spinach Crumble
• 1 lb. ground organic turkey
meat (white) thawed
• 1 cup spinach
• 5 basil leaves
• 4 cloves roasted garlic
• ⁄
1 2 yellow onion 6 cups of water to a low boil.
• 1 tbsp coriander Spinkle a pinch of cumin on
• Pinch of pepper each chicken breast. Place
chicken breasts and fennel
In a food processor, pulse seeds in water. Poach until
spinach, basil, garlic, and onion done, approximately 10
until smooth. In a large minutes. Drain and cool in
mixing bowl mix the spinach/ fridge for 2 hours.
basil mixture with the turkey, In a food processor, pulse
coriander and pepper. chestnuts, red grapes and
Refrigerate at least 6 hours. parsley until minced. When
Spray non-stick skillet with cool, cut chicken into small
cooking spray. Cook turkey pieces and place in food
mixture over medium heat, processor. Pulse until chicken
stirring continually to break is in small bits. Combine all
down meat into small pieces ingredients in large mixing
until cooked. bowl with lemon juice and
black pepper to taste.
Makes three 5 oz. servings
Makes six 5 oz. serving
Waldorf Salad
• 2 boneless/skinless Chili
chicken breasts •1 1 2⁄ lbs. grass-fed
• 2 pinches cumin ground beef
• 2 tbsp fennel seeds • 3 cups chopped fresh
• ⁄
1 2 cup steamed and tomatoes
shelled chestnuts • ⁄
1 2 jalapeño, seeded
• ⁄
3 4 cup red grapes and minced
• 3 tbsp parsley • 1 large or 2 small zucchinis,
• Juice of 1 lemon diced
• Pinch of fresh ground pepper • 1 red bell pepper, diced
In a medium stock pot, bring • 3 tbsp roasted garlic, minced
• 3 tbsp cumin
• 2 tbsp paprika
17
• Cayenne pepper to taste
Spray a large saucepan (or
deep wok) with cooking spray.
When pan is hot add roasted
garlic. Sauté and add diced
zucchini. Cook for about 3
minutes and then add diced
bell pepper and jalapeño.
Sauté until veggies are al
dente. Add ground beef.
Combine all ingredients,
stirring continually. Add
cumin and paprika. After
meat is completely cooked,
add chopped tomatoes.
Simmer for 20 minutes.
Note: grass-fed beef cooks
much faster than regular beef.
Makes three 10 oz. servings
Veggie Snack
• 1 cup spinach
• ⁄1 2 English cucumber
• ⁄ 1 2 cup carrots
• 1⁄ 2 cup celery
• Squeeze of lime
Pulse all items in a food
processor until diced finely.
Add small pinch of salt.
Makes two servings.
18
Roasted Veggie Purée
• 2 eggplants
• 5 small zucchinis
• 1 red bell pepper, seeded and
cut in half
• 4 cloves garlic, peeled
• Cumin
• Coriander
Heat oven to 350. Cut
eggplants and zucchini in half
lengthwise. Poke eggplant
with fork and sprinkle with
cumin. Sprinkle zucchini with
coriander. Place zucchini and
eggplant (cut side up) on
cookie sheet.
After zucchini and eggplant
have baked for 30 minutes,
add red bell pepper and garlic
cloves. Cook for another 30
minutes, checking tenderness
every 10 minutes.
Remove from oven and cool
slightly. Remove eggplant skin.
Cut eggplant, zucchini and red
pepper into pieces and place
in food processor. Add garlic
and pulse until a smooth
consistency. Thin with 1 cup
water, if desired.
Makes four 8 oz. servings Lettuce Wrap
• 1 can tuna fish in water
Kiwi Basil Purée • 1 tsp mustard
• 4 kiwis, peeled • Chopped celery
• 12 basil leaves • Chopped cooked cauliflower
• ⁄
1 2 orange, juiced
Combine ingredients and wrap
Purée and chill. in a romaine lettuce leaf.
Makes two 4 oz. servings Makes one serving.
Fruit Purée Turkey Kale Soup
• 1 cup strawberries • 1 yellow onion, quartered
• ⁄
1 2 cup each blackberres, • 10 cloves garlic, minced
blueberries, and raspberries • 2 carrots, peeled and cut into
• Handful fresh mint leaves 1-inch pieces
• 3 stalks of celery, cut into
Purée and chill. 1-inch pieces
• 1 peeled parsnip, cut into
Makes four 4 oz. servings 1-inch pieces
• Handful fresh thyme leaves
Banana Mash • 2 sprigs fresh rosemary
• 1 banana, sliced • 2 low-sodium vegetable
• 1 cup unsweetened almond bouillion cubes
milk • 12 cups water
• 1 tsp cinnamon • 1 bunch parsley, minced
• 2 lbs. boneless/skinless
In a small saucepan, cook over turkey breast
medium-low heat for 10 • 1 tbsp soy sauce
minutes, mash like potatoes. •1 ⁄
1 2 lbs. kale, stems
Serve warm. removed and chopped
Makes one serving. Preheat oven to 370.
19
Combine half the garlic,
rosemary, thyme, soy sauce,
and parsley and rub mixture
over turkey. Roast in covered
pan for about 1 ⁄
1 2 hours,
then cool for 1 hour. While
the turkey is cooking, sauté
onion, garlic, carrots, celery,
parsnip, and remaining herbs
approximately 10 minutes
until the vegetables start to
brown. Cover with water and
add bouillion. Simmer 3 hours.
Strain broth into large bowl
and set vegetable aside.
Shred the turkey and add it
to the strained broth. Add the
kale leaves and simmer for
another hour. Serve garnished
with fresh parsley and a splash
of soy sauce.
Makes five 15 oz. servings
20
Chicken Apple Soup
• 1 boneless/skinless chicken
breast
• ⁄
1 2 onion
• 2 parsnips, finely diced
• 1 granny smith apple, peeled
and diced
• Fresh or dried rosemary
• Pinch of black pepper
• 6 cups low-sodium chicken
broth
• 1 tsp cider vinegar
Boil chicken breast in water,
approximately 10 minutes.
Drain and cut into small
pieces. Combine with all other
ingredients and simmer for
approximately 10 minutes.
Makes three 8 oz. servings.
Baked Apple or Pear
• 1 apple or pear
• Cinnamon to taste
Preheat oven to 375. Cut apple
or pear in half and cut out core
and stem. Sprinkle with
cinnamon and place cut side
up in a shallow baking dish in
1 inch of water. Bake for 45
minutes or until apple is
browned and tender. Mix all the spices and set
Makes one serving. aside. Cut chicken in strips,
toss with 1-2 tbsp of spice mix.
Tomato Soup Reserve the rest of the spice
• 1 32 oz. can low-sodium mix for future meals. Peel and
tomato juice dice sweet potato into medium
• 1 cup fresh or frozen size cubes. Sauté potatoes in 1
green beans tbsp of oil, until they begin to
• 1 cup corn soften. Add chicken and cook
• 1 cup diced celery until done.
• 1 cup diced carrots
• 2 cloves garlic, minced Makes three 8 oz. serving.
Combine ingredients and Chicken Salad
simmer over medium-low heat • 1 boneless/skinless cooked
for 20 minutes. chicken breast, diced
• ⁄1 2 cup chopped cucumber
Makes three 15 oz. servings. • ⁄ 1 2 cup chopped tomato
• 1⁄ 2 cup chopped mango
Sweet & Spicy Chicken • 1⁄ 2 cup chopped chard
• 2 boneless/skinless chicken or spinach
breast cut into strips or 12 oz. • Rice wine vinegar
chicken tenders
• 4 tbsp ground coriander Toss all ingredients together
• 2 tbsp black pepper and serve chilled.
• 1 tsp ground cloves
• 6 tbsp turmeric Makes one serving.
• 2 tsp cinnamon
• 1 tsp ground ginger Grilled Turkey Burger
• ⁄
1 2 tsp cayenne pepper • 8 oz. ground turkey
• 1 sweet potato, peeled • Chopped parsley
and diced • Chopped cilantro
• 1 tbsp rice wine vinegar
21
Combine ingredients and form
into two patties. Spray a non-
stick skillet with cooking spray
and grill approximately
3 minutes on each side.
Serving size one patty
Chicken Apple Salad
• 1 boneless/skinless cooked
chicken breast, diced
• ⁄
1 2 apple, diced
• ⁄
1 4 red onion, finely diced
• Chopped fresh cilantro
• Juice from ⁄
1 2 lime
• Splash rice wine vinegar
Toss all ingredients together
and serve chilled.
Makes one serving.
Baked Sea Bass
• 8 oz. sea bass filet
• 1 cup red grapes, halved
• ⁄
1 2 cup chopped red onions
• 3 tbsp white wine vinegar
Spray a baking dish with
cooking spray. Place sea
bass in baking dish. Combine
grapes, onion, and vinegar and
pour over fish.
22
Bake 20 minutes or until fish is
moist and flaky.
Makes one serving.
Egg Wrap
• 1 egg
• 2 slices cooked turkey bacon
• 1 tomato, diced
• ⁄
1 2 fennel bulb, diced
• Chopped parsley
Spray a non-stick skillet with
cooking spray. Beat egg and
cook over a low heat until
done. Place bacon, tomato,
fennel, and parsley in center
of pan. Fold both sides over
and serve.
Makes one serving.
Emergency Days
This is for when you feel like
you are going to cheat, and
want to do something that is
quick and easy for your meals.
To be used as a back-up plan.
Breakfast
• ThinkThin Bar
• Kashi Go Lean Crunch Bar
• Kashi Go Lean Roll
Lunch
• Garden lite soufflé
• 2 egg whites scrambled with
asparagus or mushrooms
Snacks
• 1 apple
Dinner
• 8 oz. salmon, sea bass, or
boneless, skinless chicken
• Broccoli, spinach or kale
Dessert
• Arctic Zero
23
Below, I've answered some of the questions I am often asked.
If you don't find the answer you need here, please feel free to
email me at info@tracyandersonmethod.com and someone from
the Tracy Anderson team will get back to you with an answer.
FREQUENTLY ASKED QUESTIONS
Q: Can I drink coffee, sugarless iced tea or diet soda?
A: No diet soda or coffee. You can have Neuro Sonic,
Function Lightweight Drink, low calorie vitamin water, or G2.
Have as much tea as you want (no sugar, honey, or lemon).
Q: I really don't like kiwi fruit. Can I skip the Kiwi Basil and
double up on another food choice?
A: You can omit whatever you want, but you cannot add any
other food to your Nutrient Boost weeks. If you want to
omit one food, you may double up on another food, except
the Chocolate Pudding.
Q: I don't have access to a refrigerator at my job. How can I
bring meals to work with me?
A: Buy an insulated lunch bag or small cooler to carry with you.
Q: I'm allergic to chestnuts. What can I use as a substitute?
A: If you are allergic to chestnuts, you can substitute
strawberries or blueberries.
Q: I tend to get really hungry late at night. Can I save my
protein bar for bedtime?
A: Yes.
24
FREQUENTLY ASKED QUESTIONS CONT.

Q: I'm going to a wedding on Saturday and will have to eat

something at the reception. Will that wipe out all my efforts
for the week?
A: No, not all your efforts. If it's a buffet, just choose fruits or
vegetables and a plain protein like shrimp. If it's a sit down
dinner, you might be able to ask for the chicken or fish with
no starch or sauce. In any case, try to make healthful choices
and limit yourself to one piece of wedding cake and avoid
carbs in the meal. Then recommit to my program the very
next day.

Q: Should I eat before I do the workout and, if so, how soon?

A: Ideally, it's best to eat beforehand, but do wait 20 minutes
before beginning the workout.

Q: I can't find some of the things you recommend on the plan.

What should I do?
A: I've given options for some items, but if you can't find any
of them, try these: For the protein bars, substitute an under
200 calorie bar of your choice preferable one with more than
15 grams of protein. For the frozen Function Lightweight or
Arctic Zero, try an under 160 calorie ice cream sandwich.
Instead of the Garden-Lite soufflé, go with scrambled
egg whites, as suggested.

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