Celebrity Workout Nutrition Facts

Empowered Nutrition TopFatLossTrainer1600

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com

Dear Fat Loss Friend, Congratulations on the start of a new beginning with your Personalized Nutrition Program! The schedule for this meal plans was created based on a practical daily routine for an active lifestyle. If it’s not convenient, you can change it using these three simple rules of thumb:

1. You should have breakfast within a half-hour of waking up. 2. All meals (including snacks) should be spaced 3 to 5 hours apart. 3. You should have either a protein shake or one of your largest meals (lunch or dinner) after your workout.

Just like you can adjust when you eat, you can also adjust what you eat. If you really like a certain meal or snack, you can use it instead of another meal or snack, as long as they’re the same portion size. You can also swap out food items by referring to the substitution guides in the Empowered Nutrition Educational Manual on page 36, in Appendix A. Please note that the calorie counts in your Program are based on the Primary Macro-Nutrient profile (protein, carb, or fat) of the ingredients in the recipes. For example, cheese contains fat and carbohydrates, but the calories for cheese are calculated as if it is protein (P). This means the calories listed in your Program are lower than what you’re actually consuming, but don’t worry we have factored that. This makes substitutions and swapping easier to work with.. Fat Loss Friend, if you have any questions or comments, let us know, or visit your Members Area, which already has answers to many frequently asked questions. Whatever the questions or comments Brad and Patrick are excited to help you and answer as many comments as possible personally so you get the information you are looking for right from the people you can trust. Keep in mind the greatest transformations require the three pillars of performance:

Nutrition + Exercise + Supplements If you have a need for supplements, get the ones you can trust that are the ONLY nutrition products specifically designed to work with your TopFatLossTrainer.com – Empowered Nutrition Programs. You can have them shipped right to your door. Check them out at EmpoweredNutrition.com While your there, feel free to read and comment on the many wonderful and powerful blog posts and articles. Don’t forget to always log in to www.TopFatLossTrainer.com for all your needs. Most importantly, have fun. You can and will achieve your goals! Yours in health, Your TopFatLossTrainer.com Empowered Nutrition Partners Brad Campbell and Patrick McGuire

http://empowerednutrition.com/topfatlosstrainer/?ap_id=topfatlosstrainer



6:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 4 tbsp Almonds, slivered

1.00 PC 4.00 P 2.00 C 4.00 F

Calories: 356

A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch!

9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 tsp Olive or monounsaturated oil 2/3 cup Mango

2.00 P 1.00 PC 3.00 F 2.00 C

Calories: 273

Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy!

12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 4 oz Beef, lean cuts 6 Almonds, whole 2 tsp Mayonnaise 1 whole Pita

1.00 PC 4.00 P 2.00 F 2.00 F 2.00 C

Calories: 356

Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 3/4 Cantaloupe 9 Cashews

3.00 P 3.00 C 3.00 F

Calories: 273

Cottage Cheese, Cantaloupe & Cashews Mix cubed cantaloupe and the cashews into the cottage cheese for a unique snack.

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 5 oz Pork chop 1 cup Sauerkraut 1/3 cup Fruit cocktail 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 1.00 C 4.00 F

Calories: 320

Pork chops and sauerkraut with fruit for dessert. Enjoy!

Total Daily Portions: Protein: 21 Carbohydrates: 14 Fat: 18 Calories: 1578 ** Remember to drink between 10 and 12 glasses of water per day. **

Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Day: 1 Schedule: 12:00 pm Mid Meal 6:00 am Breakfast 3:00 pm Snack 9:00 am Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am



8:00 am Breakfast Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 5 Eggs, whole 1/2 cup Peaches, canned 1 1/2 slice Whole grain bread 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 3.00 C 4.00 F

Calories: 392

Toasted egg sandwich with fruit.

12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Haddock 12 spears Asparagus 1 1/2 cups Beans, green or yellow 2 Peaches 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 1.00 C 2.00 C 4.00 F

Calories: 392

Haddock and Vegetables Cook haddock any style, enjoy vegetables on the side. Steamed asparagus is a favourite, especially with a light seasoning!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 tsp Olive or monounsaturated oil 1 cup Guava

2.00 P 1.00 PC 3.00 F 2.00 C

Calories: 273

Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!

6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Mozzarella cheese, light/low fat 1 tbsp Barley 1 cup Mushrooms 1/2 cup Carrots 1 1/3 tsp Olive or monounsaturated oil

5.00 P 2.00 C .50 C .50 C 4.00 F

Calories: 356

Baked Barley with Mushrooms Preheat oven to 350 degrees. Chop the vegetables. In a small casserole dish, pour 2 cups of water, then add all ingredients plus salt, pepper and tarragon flakes. Cover dish and bake until done, stirring occasionally.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheddar cheese, light/low fat 1 1/2 oz Pretzels 9 Walnuts

3.00 P 3.00 C 3.00 F

Calories: 273

A quick and tasty snack.



Day: 2 Schedule: 3:00 pm Snack 8:00 am Breakfast 6:00 pm Dinner 12:00 pm Mid Meal 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm



6:00 am Breakfast Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 10 Egg whites 1 2/3 cups Oatmeal 1 1/3 tsp Olive or monounsaturated oil

5.00 P 5.00 C 4.00 F

Calories: 428

Eggs with oatmeal on the side. Enjoy!

9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 21 grams Protein powder 1/2 cup Blueberries 1 cup Raspberries 1 cup Strawberries 1 tsp Olive or monounsaturated oil

3.00 P 1.00 C 1.00 C 1.00 C 3.00 F

Calories: 273

Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!

12:00 pm Mid Meal Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 5 oz Pork, lean 3 cups Cabbage 3/4 cup Kidney beans 1 1/2 cups Beans, green or yellow 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 3.00 C 1.00 C 4.00 F

Calories: 428

Herbed Pork and Bean Stew Like all stews, this one is simple: just cook the ingredients together in a small pot with a bit of water. Add seasonings to taste.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 cups Milk, low fat (1%) 18 Peanuts

3.00 PC 3.00 F

Calories: 273

Milk & Peanuts A tall glass of milk and a handful of peanuts. Enjoy!

6:00 pm Dinner Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 1 1/2 cups Bok choy 1 1/2 cups Scallions (green onions) 2/3 cup Water chestnuts 1 1/2 cups Snow peas 1 1/3 tsp Olive or monounsaturated oil

5.00 P .50 C .50 C

2.00 C 1.00 C 4.00 F

Calories: 392

Chinese Chicken and Vegetables







8:00 am Breakfast Meal Portions: P:0 C:0 F:0 Item Portions Preparation Suggestions: Calories: 0

12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0 Item Portions Preparation Suggestions: Calories: 0

Have the fruit for dessert.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 1 cup Grapes 8 Cherries 12 Pistachio nuts

3.00 P 2.00 C 1.00 C 3.00 F

Calories: 273

Cottage Cheese, Cherries, Grapes and Pistachio Mix all the ingredients together and enjoy cold.

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 5 oz Venison 1/3 cup Potato 1/2 cup Carrots 1/2 cup Leeks 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C .50 C .50 C 4.00 F

Calories: 320

Venison Stew In a pot, brown cubed venison in oil. Add water and bring to a boil, then add chopped vegetables and seasonings - salt, pepper, bay leaves, garlic and thyme are good - then let thicken. Enjoy!

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 1 1/2 cups Grapes 9 Cashews

3.00 P 3.00 C 3.00 F

Calories: 273

Cottage Cheese, Grapes and Cashews Mix the cottage cheese and grapes together and top with cashews!







8:00 am Breakfast Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 1 cup Cottage cheese, light/low fat 1 cup Oatmeal 8 Almonds, whole 4 Cashews

1.00 PC 4.00 P 3.00 C 2.67 F 1.33 F

Calories: 392

Cook oatmeal in milk. Enjoy cottage cheese with nuts. A great breakfast to start your day!

12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 3 1/2 oz Shrimp 2 oz Crab 1 1/3 oz Lobster 5 cups Lettuce, romaine 1 Tomato 1 1/2 Peppers (bell or cubanelle) 1 Apple 1 1/3 tsp Olive or monounsaturated oil

2.33 P 1.33 P 1.33 P .50 C .50 C .75 C

2.00 C 4.00 F

Calories: 392

Seafood Salad Marinate seafood in oil, vinegar and seasonings. Cut up vegetables for the salad, mix together and enjoy!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1/8 cup Cottage cheese, light/low fat 15 grams Protein powder 1/3 cup Milk, low fat (1%) 1/4 Cantaloupe 1/3 cup Honeydew melon 1/3 cup Oatmeal 2 tbsp Almonds, slivered 1/3 tsp Olive or monounsaturated oil

.50 P 2.14 P .33 PC 1.00 C .50 C

1.00 C 2.00 F 1.00 F

Calories: 273

Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately.

6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 7 cups Spinach 1/2 cup Onions 1/4 cup Shallots 1 1/3 tsp Olive or monounsaturated oil

5.00 P 2.00 C 1.00 C .17 C 4.00 F

Calories: 356

Spinach Chicken Create a vegetable mixture by sauteing the vegetables and seasoning with salt, pepper, and thyme. Put the chicken in a small baking dish, put vegetables on top, and cover with foil. Bake on high for 45 minutes or until done.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1 cup Yogurt, plain, low fat 1 oz Cheese, low or non fat 1/2 cup Blueberries 18 Peanuts

2.00 PC 1.00 P 1.00 C 3.00 F

Calories: 273

Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack.







9:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 10 Egg whites 1 slice Whole grain bread 1 cup Strawberries 4 tbsp Almonds, slivered

5.00 P 2.00 C 1.00 C 4.00 F

Calories: 356

French Toast Sticks Cut bread into sticks and soak in beaten eggs. In a non-stick pan over medium heat cook breadsticks, turning often until done. Top with sliced strawberries and slivered almonds.

12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 4 1/2 oz Ground beef (< 10% fat) 2 oz Cheese, low or non fat 1/2 Pepper (bell or cubanelle) 1/2 cup Kidney beans 1/2 cup Tomatoes 1/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil

3.00 P 2.00 P .25 C

2.00 C .33 C .50 C 4.00 F

Calories: 356

Chili Brown meat in the olive oil with onions, green pepper and your choice of spices. Add kidney beans and tomatoes. Simmer 30 minutes or until beans are tender, stirring occasionally. Top with shredded cheese.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 1/2 cups Papaya 1 tsp Olive or monounsaturated oil 1/2 cup Yogurt, plain, low fat

2.00 P 2.00 C 3.00 F

1.00 PC Calories:

273

Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 10 pieces French fries 12 Cashews

5.00 P 2.00 C 4.00 F

Calories: 320

Steak and French Fries

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheddar cheese, light/low fat 6 cups Popcorn 1 tsp Butter

3.00 P 3.00 C 3.00 F

Calories: 273

Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice.









3:00 pm Snack Meal Portions: P:0 C:0 F:0 Item Portions Preparation Suggestions: Calories: 0

6:00 pm Dinner Meal Portions: P:0 C:0 F:0 Item Portions Preparation Suggestions: Calories: 0





Workout: Rest



6:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Yogurt, plain, low fat 3 oz Cheese, low or non fat 1/2 cup Pineapple 12 Almonds, whole

2.00 PC 3.00 P 1.00 C 4.00 F

Calories: 356

A tasty yet simple breakfast.

9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 3 oz Tofu, soft 1 Orange 3 tbsp Almonds, slivered

2.00 P 1.00 PC 2.00 C 3.00 F

Calories: 273

Orange Surprise Blend powder, tofu and peeled and sectioned orange. Top with almonds and enjoy!

12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Tuna, canned in water 1 1/2 slice Sourdough bread 4 tsp Mayonnaise

5.00 P 3.00 C 4.00 F

Calories: 356

Tuna Sandwich Mix tuna with mayonnaise or oil, add salt and pepper to taste. For some added crunch add a little onion or lettuce.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Ricotta cheese, skim 8 Crackers 2 pieces Dates 3 tbsp Almonds, slivered

3.00 P 2.00 C 1.00 C 3.00 F

Calories: 273

Mince the dates, then mix with almonds and ricotta cheese. Spread on crackers and enjoy. This is a tasty and filling snack!

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 1/4 cup Chickpeas 1/2 cup Celery 1/2 cup Cucumber 1/2 Pepper (bell or cubanelle) 1/4 head Lettuce, iceberg 1/2 cup Cherry tomatoes 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C .25 C .13 C .25 C .13 C .25 C 4.00 F

Calories: 320

Beef with Salad Grill the beef to your liking and season with some Montreal Steak spice! Toss the vegetables together for a great salad and use the olive oil, balsamic vinegar and spices to make a tasty salad dressing!







8:00 am Breakfast Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 1/2 cups Cereal, cold 12 Almonds, whole

1.00 PC 4.00 P 3.00 C 4.00 F

Calories: 392

Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work!

12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 1 1/2 cups Chili, canned 3 Walnuts 1 oz Mozzarella cheese, light/low fat

1.00 PC 3.00 A 1.00 F 1.00 P

Calories: 392

A bowl of chili and a glass of milk. Enjoy the nuts for dessert!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 tsp Olive or monounsaturated oil 1 cup Guava 1/2 cup Yogurt, plain, low fat

2.00 P 3.00 F 2.00 C

1.00 PC Calories:

273


6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 3 1/2 cups Spinach 2 cups Mushrooms 1 1/2 cups Cabbage 1 Pepper (bell or cubanelle) 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 1.00 C .50 C .50 C 4.00 F

Calories: 356

Beefy-Vegetable Stir-Fry Slice the beef, chop the vegetables, and then stir-fry everything together. You can season this one with some soy sauce, a dash of vinegar, some pepper (and maybe a little salt, but soy sauce is already quite salty, so be careful!) Enjoy this hearty meal.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1/2 cup Yogurt, plain, low fat 14 grams Protein powder 1 cup Blueberries 9 Pecans

1.00 PC 2.00 P 2.00 C 3.00 F

Calories: 273

Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts.







6:00 am Breakfast Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 1 cup Yogurt, plain, low fat 6 Egg whites 1 1/2 cups Grapes 1 1/3 tsp Olive or monounsaturated oil

2.00 PC 3.00 P 3.00 C 4.00 F

Calories: 428

A tasty, easy-to-prepare breakfast. Enjoy!

9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1 tsp Olive or monounsaturated oil 1 cup Milk, low fat (1%) 14 grams Protein powder 1 cup Grapes

3.00 F 1.00 PC 2.00 P 2.00 C

Calories: 273

Protein Shake with Fruit Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy!

12:00 pm Mid Meal Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 4 cups Lettuce, romaine 2 cups Cucumber 2 Peppers (bell or cubanelle) 2 Tomatoes 2 cups Raspberries 1 1/3 tsp Olive or monounsaturated oil

5.00 P .40 C .50 C

1.00 C 1.00 C 2.00 C 4.00 F

Calories: 428

Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 1/3 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered

3.00 P 1.33 C 1.00 C .50 C 3.00 F

Calories: 273

Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Enjoy!

6:00 pm Dinner Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 1 cup Artichoke hearts 12 spears Asparagus 2 Tomatoes 1/2 Nectarine 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 1.00 C 1.00 C 1.00 C 4.00 F

Calories: 392

Grilled beef with sauteed vegetables and fruit for dessert. You can season your vegetables with a little salt, pepper, and basil, if you like.









3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1/2 cup Cottage cheese, light/low fat 1/2 cup Yogurt, plain, low fat 2 Plums 3 Macadamia nuts

2.00 P 1.00 PC 2.00 C 3.00 F

Calories: 273

Cottage cheese, yogurt, fruit and nuts taste great mixed together!

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 2 patty Soy burger 1 cup Alfalfa sprouts 1/4 cup Lettuce, romaine 1 Tomato 1/2 cup Mandarin orange, canned 4 tbsp Almonds, slivered 1 oz Mozzarella cheese, light/low fat

4.00 P .10 C .03 C .50 C

1.50 C 4.00 F 1.00 P

Calories: 320

Soy burger with toppings; fruit and nuts for dessert.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1 cup Yogurt, plain, low fat 1 tsp Olive or monounsaturated oil 7 grams Protein powder 1/8 Cantaloupe 1 1/2 Apricots

2.00 PC 3.00 F 1.00 P .50 C .50 C

Calories: 273

Combine these ingredients for a refreshing snack!







8:00 am Breakfast Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 6 Egg whites 1 link Soy sausage 1 Orange 1 Pear 24 Peanuts

3.00 P 2.00 P 2.00 C 2.00 C 4.00 F

Calories: 392

Eggs and sausage with fruit on the side. A great breakfast to get your day on its way!

12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 3 cups Cauliflower 1 Apple 1 cup Artichoke hearts 24 Peanuts

5.00 P .75 C

2.00 C 1.00 C 4.00 F

Calories: 392

Chicken with Vegetables on the Side Prepare the chicken any way you like, grilled is a great choice. Enjoy the vegetables on the side, finishing with apple. This is a unique blend of tastes and flavours!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1/2 cup Blackberries 1/2 cup Blueberries 1 tsp Olive or monounsaturated oil

2.00 P 1.00 PC 1.00 C 1.00 C 3.00 F

Calories: 273


6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Pork, lean 1/2 cup Onions 3 1/2 cups Spinach 1 cup Leeks 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 1.00 C 1.00 C 4.00 F

Calories: 356

Stuffed Pork Loin Pre-heat oven to 350. Chop vegetables, then lightly saute and season. Spread vegetable mixture over pork loin, then roll pork loin around mixture. Bake in oven until done, about 25 minutes.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 1 cup Yogurt, plain, low fat 18 Peanuts

1.00 PC 2.00 PC 3.00 F

Calories: 273

Simple, quick and balanced.







9:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 8 Egg whites 2/3 cup Mandarin orange, canned 1 1/3 tsp Olive or monounsaturated oil

1.00 PC 4.00 P 2.00 C 4.00 F

Calories: 356

A simple breakfast. Enjoy the fruit on the side.

12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Tuna, canned in water 1/2 cup Chickpeas 1/2 cup Pineapple 1 1/3 tsp Olive or monounsaturated oil

5.00 P 2.00 C 1.00 C 4.00 F

Calories: 356

Tuna & Chickpea Salad Mix tuna with chickpeas, oil, a little salt, pepper, dash of vinegar or pure lemon juice, and a couple of tablespoons of chopped onion and celery.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 3 oz Tofu, soft 2 cups Strawberries 1 tsp Olive or monounsaturated oil

2.00 P 1.00 PC 2.00 C 3.00 F

Calories: 273

Strawberry Surprise Blend powder, tofu, strawberries and olive oil together. Throw into the fridge overnight for a nice, cool meal!

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 2 cups Zucchini 1/3 cup Rice 24 Peanuts

5.00 P 1.00 C 1.00 C 4.00 F

Calories: 320

Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 1 1/2 Oranges 18 Peanuts

3.00 P 3.00 C 3.00 F

Calories: 273

Cheese, Orange and Peanuts. A quick snack to keep you going!















Workout: Rest



6:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Yogurt, plain, low fat 21 grams Protein powder 1/2 cup Grapes 1 1/3 tsp Olive or monounsaturated oil

2.00 PC 3.00 P 1.00 C 4.00 F

Calories: 356

A tasty, yet easy-to-prepare breakfast. Enjoy!

9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 tsp Olive or monounsaturated oil 2/3 cup Mango 1/2 cup Yogurt, plain, low fat

2.00 P 3.00 F 2.00 C

1.00 PC Calories:

273


12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 3/4 cup Pasta 4 tsp Mayonnaise

5.00 P 3.00 C 4.00 F

Calories: 356

Chicken & Pasta Salad Broil chicken breast until cooked through, then allow to cool and cut into cubes. Cook pasta, then mix all ingredients, adding celery, onion, and green pepper if desired. Add salt, pepper and garlic to taste.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 1 cup Applesauce 12 Pistachio nuts

3.00 P 3.00 C 3.00 F

Calories: 273

Cheese, Applesauce & Pistachios A unique blend of tastes and flavours!

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 12 oz Oysters 3 slices Turkey bacon 1/4 cup Onions 1 3/4 cups Spinach 1/2 slice Whole grain bread 1 1/3 tsp Butter

4.00 P 1.00 P .50 C .50 C

1.00 C 4.00 F

Calories: 320

Oysters Rockefeller Toast bread lightly and put in food processor to make bread crumbs. Add all ingredients except oysters with salt, pepper, and Tabasco sauce and process again. Place oysters on a baking sheet, cover with mixture, and bake at 475.







8:00 am Breakfast Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 8 Egg whites 1 1/2 cups Blueberries 1 1/3 tsp Olive or monounsaturated oil

1.00 PC 4.00 P 3.00 C 4.00 F

Calories: 392

Cook eggs any style. Enjoy the fruit on the side.

12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 2 cups Won ton soup 2 oz Tofu

4.00 A 1.00 P

Calories: 392

A simple meal of soup. Enjoy!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Strawberries 1 tsp Olive or monounsaturated oil 1/2 cup Peaches, canned 1 cup Milk, low fat (1%)

2.00 P 1.00 C 3.00 F 1.00 C

1.00 PC Calories:

273


6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 3 oz Chicken breast, skinless 2 oz Cheese, low or non fat 2/3 cup Grapes 1/2 whole Pita 1/5 cup Salsa 3 cups Lettuce, romaine 1 1/3 tsp Olive or monounsaturated oil

3.00 P 2.00 P 1.33 C 1.00 C .40 C .30 C 4.00 F

Calories: 356

Chicken Soft Tacos Brush chicken with oil and spices and grill or broil until cooked. Fill pita shells and garnish with toppings for extra crunch. Use the remaining vegetable ingredients to make a salad.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 3 cups Celery 2 cups Cucumber 2 Peppers (bell or cubanelle) 1 tsp Olive or monounsaturated oil

3.00 P 1.50 C .50 C

1.00 C 3.00 F

Calories: 273

Sliced vegetables with olive oil and balsamic vinegar dip. Feel free to reduce the quantity of vegetables if you'd like. Enjoy!







6:00 am Breakfast Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 2 cups Milk, low fat (1%) 6 Egg whites 1 1/2 Apples 1 1/3 tsp Olive or monounsaturated oil

2.00 PC 3.00 P 3.00 C 4.00 F

Calories: 428

Cook egg whites any style for a nutritious breakfast.

9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 tsp Olive or monounsaturated oil 2 Plums

2.00 P 1.00 PC 3.00 F 2.00 C

Calories: 273


12:00 pm Mid Meal Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 2 cups Chicken noodle soup 1 oz Tuna, canned in water 1/2 slice Whole grain bread

4.00 A 1.00 P 1.00 C

Calories: 428

Soup with a tuna sandwich on the side. Enjoy!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 1 1/2 Apples 18 Peanuts

3.00 P 3.00 C 3.00 F

Calories: 273

Cheese, Apples & Peanuts A quick snack to keep you going through the day!

6:00 pm Dinner Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 5 oz Trout 2 Artichokes 2 cups Squash 1/2 cup Blueberries 1 1/2 cups Raspberries 12 Almonds, whole

5.00 P .50 C

1.00 C 1.00 C 1.50 C 4.00 F

Calories: 392

Baked Trout with Fruit Heat up your oven to 350 degrees and start baking the squash and artichoke. Finely chop some garlic and mix with chopped parsley and basil (preferably fresh), then spread on the trout. Place the trout in a piece of aluminum foil with a little olive oil and the seasoning mixture, then put in the oven. Remove when everything is done baking and garnish with fruit and nuts.









3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 3 Kiwis 12 Pistachio nuts

3.00 P 3.00 C 3.00 F

Calories: 273

Cheese, Kiwi & Pistachio Just because it's simple and quick doesn't mean it isn't tasty!

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 1 1/2 patty Soy burger 2 oz Cheese, low or non fat 1/4 cup Onions 1/4 Pepper (bell or cubanelle) 1/4 cup Tomato, canned 1/4 cup Kidney beans 1 1/3 tsp Olive or monounsaturated oil

3.00 P 2.00 P .50 C .13 C .25 C

1.00 C 4.00 F

Calories: 320

Red-Bean Chili In large pan heat oil. Add chopped onion and pepper and saute. Add chili powder, cumin, salt and garlic, then add soybean crumbles and water. Heat until water boils, then stir in tomatoes and kidney beans. Cover and simmer for 10 minutes or until done. Sprinkle with grated cheese and enjoy!

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 1 cup Oatmeal 9 Cashews

3.00 P 3.00 C 3.00 F

Calories: 273

Mix oatmeal with cottage cheese. Top with cashews and enjoy!







8:00 am Breakfast Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 28 grams Protein powder 1 cup Cereal, cold 1 cup Strawberries 1 1/3 tsp Olive or monounsaturated oil

1.00 PC 4.00 P 2.00 C 1.00 C 4.00 F

Calories: 392

Enjoy your preferred, non-sugary cereal with milk and fruit. Stir in the protein powder to add flavour - and protein, or course, which will get you started on your day right.

12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Salmon steak 5 cups Lettuce, romaine 2 cups Tomatoes 1 cup Cucumber 2 Peppers (bell or cubanelle) 2 cups Broccoli 1 1/3 tsp Olive or monounsaturated oil

5.00 P .50 C

1.33 C .25 C

1.00 C .67 C 4.00 F

Calories: 392

Salmon with a Salad Prepare the fish any way you like. Make a salad out of the vegetables and a dressing out of olive oil, vinegar, and seasonings of your choice. Enjoy!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 tsp Olive or monounsaturated oil 1 cup Peaches, canned

2.00 P 1.00 PC 3.00 F 2.00 C

Calories: 273


6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 2 cups Mushrooms 1/2 cup Grapes 1/3 cup Applesauce 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 1.00 C 1.00 C 4.00 F

Calories: 356

Chicken with Grapes A simple grilled chicken breast with sauteed mushrooms over top and some fruit on the side.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1 1/2 cups Yogurt, plain, low fat 9 Almonds, whole

3.00 PC 3.00 F

Calories: 273

Yogurt & Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle!







9:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 4 oz Cheese, low or non fat 1 Orange 24 Peanuts

1.00 PC 4.00 P 2.00 C 4.00 F

Calories: 356

Simple and healthful, this breakfast will give you a needed energy boost!

12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Chicken breast, deli style 4 cups Zucchini 1/2 cup Salsa 1 1/3 tsp Olive or monounsaturated oil

5.00 P 2.00 C 1.00 C 4.00 F

Calories: 356

Slice chicken and serve with sautéed vegetables with salsa on the side.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 1/2 cups Papaya 1 tsp Olive or monounsaturated oil

2.00 P 1.00 PC 2.00 C 3.00 F

Calories: 273


6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 1/2 cup Yogurt, plain, low fat 6 oz Scallops 1 cup Beans, green or yellow 1/2 Lemon 1 1/3 tsp Olive or monounsaturated oil

1.00 PC 4.00 P .67 C .50 C 4.00 F

Calories: 320

Scallops with vegetables and yogurt for dessert.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 9 Apricots 3 oz Cheese, low or non fat 9 Olives

3.00 C 3.00 P 3.00 F

Calories: 273

Cheese, Apricots & Olives Using dried apricots makes this an exceptionally easy snack to carry around with you...















Workout: Rest



6:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 28 grams Protein powder 1/2 cup Blueberries 1/2 cup Cereal, cold 4 tbsp Almonds, slivered

1.00 PC 4.00 P 1.00 C 1.00 C 4.00 F

Calories: 356

A classic cereal breakfast with nuts and fruit added for crunch and flavor. Enjoy!

9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1/2 cup Milk, low fat (1%) 1/4 cup Yogurt, plain, low fat 1/2 cup Blueberries 1/3 cup Applesauce 1 tsp Olive or monounsaturated oil

2.00 P .50 PC .50 PC 1.00 C 1.00 C 3.00 F

Calories: 273


12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Chicken breast, deli style 1/2 cup Celery 1/2 cup Cucumber 1 Pepper (bell or cubanelle) 1 cup Lettuce, romaine 1/2 cup Mushrooms 1/2 cup Radishes 1 Tomato 1/2 Apple 1 1/3 tsp Olive or monounsaturated oil

5.00 P .25 C .13 C .50 C .10 C .25 C .13 C .50 C

1.00 C 4.00 F

Calories: 356

Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. Enjoy!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 1 1/2 cups Blueberries 9 Almonds, whole

3.00 P 3.00 C 3.00 F

Calories: 273

Cheese, Blueberries & Almonds A quick snack to fend off those cravings.

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Cod 1 cup Beans, green or yellow 1 cup Broccoli 1 cup Cauliflower 1 cup Tomatoes 1 1/3 tsp Olive or monounsaturated oil

5.00 P .67 C .33 C .25 C .67 C 4.00 F

Calories: 320

Pan-fried Cod with Vegetables You can stew the vegetables together with your choice of seasonings. Once you've got that going, heat a pan with a little olive oil and then place the cod gently in it, frying until done. Season the code with a dash of salt and pepper, and some lemon or lime juice if you have any handy. Enjoy!







8:00 am Breakfast Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 4 Eggs, whole 1 oz Mozzarella cheese, light/low fat 1/3 cup Mushrooms, sliced 2/3 Tomato, diced 2/3 cup Chickpeas, chopped 1/2 cup Tomato, puree 1 1/3 tsp Olive or monounsaturated oil

4.00 P 1.00 P .17 C .33 C

2.67 C 1.00 C 4.00 F

Calories: 392

Breakfast Omelet This one tastes especially good with Italian seasonings, like basil and oregano. If you like things a bit spicier, try adding some crushed chili peppers or some Tabasco sauce.

12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Salmon steak 1/2 cup Chickpeas 1/2 Cantaloupe 1 1/3 tsp Olive or monounsaturated oil

5.00 P 2.00 C 2.00 C 4.00 F

Calories: 392

Salmon & Chickpea Salad Mix salmon with chickpeas, oil, a little salt, pepper, dash of vinegar or pure lemon juice, and a couple of tablespoons of chopped onion and celery.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 3 oz Tofu, soft 2 cups Raspberries 1 tsp Olive or monounsaturated oil

2.00 P 1.00 PC 2.00 C 3.00 F

Calories: 273

Raspberry Surprise Blend powder, tofu, raspberries and olive oil together. Throw into the fridge overnight for a nice, cool meal!

6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Ground beef (< 10% fat) 1 1/2 cups Cabbage 1 cup Mushrooms 1/2 cup Chickpeas 1 1/3 tsp Olive or monounsaturated oil

5.00 P .50 C .50 C

2.00 C 4.00 F

Calories: 356

Beef and Cabbage

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 cups Milk, low fat (1%) 3 Macadamia nuts

3.00 PC 3.00 F

Calories: 273







6:00 am Breakfast Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 10 Egg whites 2 cups Spinach, cooked 3 cups Beans, green or yellow 1/2 cup Kidney beans 1/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil

5.00 P .57 C

2.00 C 2.00 C .50 C 4.00 F

Calories: 428

Scrambled eggs and vegetables. If you like things a bit spicier, try adding some crushed chili peppers along with some salt and pepper.

9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 tsp Olive or monounsaturated oil 1 cup Strawberries 1/2 cup Pineapple

2.00 P 1.00 PC 3.00 F 1.00 C 1.00 C

Calories: 273


12:00 pm Mid Meal Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 1 1/2 cups Beans, green or yellow 3/4 cup Brussels sprouts 1 cup Cherry tomatoes 1 1/2 cups Grapes 2/3 tsp Olive or monounsaturated oil 6 Olives

5.00 P 1.00 C .50 C .50 C

3.00 C 2.00 F 2.00 F

Calories: 428

Grilled Chicken Breast with Vegetables A great lunch that you can take with you. The grapes make a great dessert!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 1 cup Applesauce 9 Cashews

3.00 P 3.00 C 3.00 F

Calories: 273

Cheese, Applesauce & Cashews A nice light snack. Why not try dipping the cashews in the applesauce?

6:00 pm Dinner Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 4 cups Mushrooms 12 spears Asparagus 2 Peppers (bell or cubanelle) 1 1/3 tsp Olive or monounsaturated oil

5.00 P 2.00 C 1.00 C 1.00 C 4.00 F

Calories: 392

Sautéed Beef with Mushrooms Slice the beef, and saute with mushrooms until done. Steam the remaining vegetables and serve on the side. Enjoy!









3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 9 Apricots 3 Macadamia nuts

3.00 P 3.00 C 3.00 F

Calories: 273

Using dried apricots makes this an especially easy snack to take with you.

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 4 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/6 cup Salsa 1/6 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 2/3 tsp Olive or monounsaturated oil 6 Almonds, whole

4.00 P 1.00 P .33 C .13 C .33 C .67 C .50 C .08 C 2.00 F 2.00 F

Calories: 320

Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 1 cup Applesauce 18 Peanuts

3.00 P 3.00 C 3.00 F

Calories: 273

Cheese, Applesauce & Peanuts Enjoy this quick snack.







8:00 am Breakfast Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 4 oz Mozzarella cheese, light/low fat 1 cup Fruit cocktail 1 1/3 tsp Olive or monounsaturated oil

1.00 PC 4.00 P 3.00 C 4.00 F

Calories: 392

A refreshing breakfast.

12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Mackerel 1/4 head Lettuce, iceberg 1 cup Artichoke hearts 1 1/2 cups Broccoli 1/3 cup Chickpeas 1 cup Celery 3/4 cup Bean sprouts 1 1/3 tsp Olive or monounsaturated oil

5.00 P .13 C

1.00 C .50 C

1.33 C .50 C .50 C 4.00 F

Calories: 392

Mackerel with a Salad Try pan-frying the mackerel until done and then adding lemon juice and seasonings for flavor. You can make a salad dressing out of olive oil, vinegar, and spices if you like. Enjoy!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 cup Mulberries 1 tsp Olive or monounsaturated oil

2.00 P 1.00 PC 2.00 C 3.00 F

Calories: 273


6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 1 cup Zucchini 3/4 cup Beans, green or yellow 3/4 cup Grapes 1 cup Mushrooms 1 1/3 tsp Olive or monounsaturated oil

5.00 P .50 C .50 C

1.50 C .50 C 4.00 F

Calories: 356

Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over a medium-high heat until tender-crisp. Add some Cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 1 cup Grapes 1 Kiwi 18 Peanuts

3.00 P 2.00 C 1.00 C 3.00 F

Calories: 273

Cottage Cheese, Grapes, Kiwi and Peanuts Separately or together, a great combination!







9:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 Eggs, whole 3/4 cup Onions 2 cups Tomatoes 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.50 C 1.33 C 4.00 F

Calories: 356

Eggs with sautéed vegetables.

12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 1 1/2 slice Whole grain bread 1 tsp Mayonnaise 9 Almonds, whole

5.00 P 3.00 C 1.00 F 3.00 F

Calories: 356


3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 tsp Olive or monounsaturated oil 1 Nectarine

2.00 P 1.00 PC 3.00 F 2.00 C

Calories: 273


6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/4 cup Kidney beans 1 1/2 cups Cucumber 1 1/3 tsp Olive or monounsaturated oil

5.00 P .67 C

1.00 C .38 C 4.00 F

Calories: 320

Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve!

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1/2 cup Yogurt, plain, low fat 2 oz Cheese, low or non fat 2/3 cup Oatmeal 9 Almonds, whole

1.00 PC 2.00 P 2.00 C 3.00 F

Calories: 273

Mix yogurt and oatmeal together, topping with nuts. Enjoy cheese on the side or grate and mix together.















Workout: Rest




1.00 PC 4.00 P 1.00 C 1.00 C 4.00 F

Calories: 356


9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 3 oz Tofu, soft 1 Orange 3 tbsp Almonds, slivered

2.00 P 1.00 PC 2.00 C 3.00 F

Calories: 273

Orange Surprise Blend powder, tofu and peeled and sectioned orange. Top with almonds and enjoy!

12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 4 oz Beef, lean cuts 6 Almonds, whole 2 tsp Mayonnaise 1 whole Pita

1.00 PC 4.00 P 2.00 F 2.00 F 2.00 C

Calories: 356


3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Ricotta cheese, skim 8 Crackers 2 pieces Dates 3 tbsp Almonds, slivered

3.00 P 2.00 C 1.00 C 3.00 F

Calories: 273

Mince the dates, then mix with almonds and ricotta cheese. Spread on crackers and enjoy. This is a tasty and filling snack!

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Cod 1 cup Beans, green or yellow 1 cup Broccoli 1 cup Cauliflower 1 cup Tomatoes 1 1/3 tsp Olive or monounsaturated oil

5.00 P .67 C .33 C .25 C .67 C 4.00 F

Calories: 320

Pan-fried Cod with Vegetables You can stew the vegetables together with your choice of seasonings. Once you've got that going, heat a pan with a little olive oil and then place the cod gently in it, frying until done. Season the code with a dash of salt and pepper, and some lemon or lime juice if you have any handy. Enjoy!








1.00 PC 4.00 P 3.00 C 2.67 F 1.33 F

Calories: 392


12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 3 cups Cauliflower 1 Apple 1 cup Artichoke hearts 24 Peanuts

5.00 P .75 C

2.00 C 1.00 C 4.00 F

Calories: 392

Chicken with Vegetables on the Side Prepare the chicken any way you like, grilled is a great choice. Enjoy the vegetables on the side, finishing with apple. This is a unique blend of tastes and flavours!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 1/2 cups Papaya 1 tsp Olive or monounsaturated oil 1/2 cup Yogurt, plain, low fat

2.00 P 2.00 C 3.00 F

1.00 PC Calories:

273


6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Ground beef (< 10% fat) 1 1/2 cups Cabbage 1 cup Mushrooms 1/2 cup Chickpeas 1 1/3 tsp Olive or monounsaturated oil

5.00 P .50 C .50 C

2.00 C 4.00 F

Calories: 356

Beef and Cabbage

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 1 1/2 cups Grapes 9 Cashews

3.00 P 3.00 C 3.00 F

Calories: 273

Cottage Cheese, Grapes and Cashews Mix the cottage cheese and grapes together and top with cashews!








5.00 P .57 C

2.00 C 2.00 C .50 C 4.00 F

Calories: 428


9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 21 grams Protein powder 1/2 cup Blueberries 1 cup Raspberries 1 cup Strawberries 1 tsp Olive or monounsaturated oil

3.00 P 1.00 C 1.00 C 1.00 C 3.00 F

Calories: 273


12:00 pm Mid Meal Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 5 oz Chicken breast, skinless 4 cups Lettuce, romaine 2 cups Cucumber 2 Peppers (bell or cubanelle) 2 Tomatoes 2 cups Raspberries 1 1/3 tsp Olive or monounsaturated oil

5.00 P .40 C .50 C

1.00 C 1.00 C 2.00 C 4.00 F

Calories: 428

Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 3/4 Cantaloupe 9 Cashews

3.00 P 3.00 C 3.00 F

Calories: 273

Cottage Cheese, Cantaloupe & Cashews Mix cubed cantaloupe and the cashews into the cottage cheese for a unique snack.

6:00 pm Dinner Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 4 cups Mushrooms 12 spears Asparagus 2 Peppers (bell or cubanelle) 1 1/3 tsp Olive or monounsaturated oil

5.00 P 2.00 C 1.00 C 1.00 C 4.00 F

Calories: 392

Sautéed Beef with Mushrooms Slice the beef, and saute with mushrooms until done. Steam the remaining vegetables and serve on the side. Enjoy!









3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1/2 cup Cottage cheese, light/low fat 1/2 cup Yogurt, plain, low fat 2 Plums 3 Macadamia nuts

2.00 P 1.00 PC 2.00 C 3.00 F

Calories: 273

Cottage cheese, yogurt, fruit and nuts taste great mixed together!


5.00 P 1.00 C 1.00 C 4.00 F

Calories: 320


9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheese, low or non fat 1 1/2 Oranges 18 Peanuts

3.00 P 3.00 C 3.00 F

Calories: 273

Cheese, Orange and Peanuts. A quick snack to keep you going!








1.00 PC 4.00 P 3.00 C 4.00 F

Calories: 392


12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 7 1/2 oz Mackerel 1/4 head Lettuce, iceberg 1 cup Artichoke hearts 1 1/2 cups Broccoli 1/3 cup Chickpeas 1 cup Celery 3/4 cup Bean sprouts 1 1/3 tsp Olive or monounsaturated oil

5.00 P .13 C

1.00 C .50 C

1.33 C .50 C .50 C 4.00 F

Calories: 392

Mackerel with a Salad Try pan-frying the mackerel until done and then adding lemon juice and seasonings for flavor. You can make a salad dressing out of olive oil, vinegar, and spices if you like. Enjoy!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 tsp Olive or monounsaturated oil 1 cup Guava

2.00 P 1.00 PC 3.00 F 2.00 C

Calories: 273



5.00 P .50 C .50 C

1.50 C .50 C 4.00 F

Calories: 356


9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1 cup Yogurt, plain, low fat 1 oz Cheese, low or non fat 1/2 cup Blueberries 18 Peanuts

2.00 PC 1.00 P 1.00 C 3.00 F

Calories: 273

Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack.







9:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 4 tbsp Almonds, slivered

1.00 PC 4.00 P 2.00 C 4.00 F

Calories: 356

A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch!

12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 1 1/2 slice Whole grain bread 1 tsp Mayonnaise 9 Almonds, whole

5.00 P 3.00 C 1.00 F 3.00 F

Calories: 356


3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1/2 cup Blackberries 1/2 cup Blueberries 1 tsp Olive or monounsaturated oil

2.00 P 1.00 PC 1.00 C 1.00 C 3.00 F

Calories: 273



5.00 P .67 C

1.00 C .38 C 4.00 F

Calories: 320


9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheddar cheese, light/low fat 6 cups Popcorn 1 tsp Butter

3.00 P 3.00 C 3.00 F

Calories: 273

Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice.















Workout: Rest




1.00 PC 4.00 P 1.00 C 1.00 C 4.00 F

Calories: 356


9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 cup Milk, low fat (1%) 1 tsp Olive or monounsaturated oil 2/3 cup Mango

2.00 P 1.00 PC 3.00 F 2.00 C

Calories: 273


12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Tuna, canned in water 1 1/2 slice Sourdough bread 4 tsp Mayonnaise

5.00 P 3.00 C 4.00 F

Calories: 356

Tuna Sandwich Mix tuna with mayonnaise or oil, add salt and pepper to taste. For some added crunch add a little onion or lettuce.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 1/3 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered

3.00 P 1.33 C 1.00 C .50 C 3.00 F

Calories: 273

Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Enjoy!

6:00 pm Dinner Meal Portions: P:5 C:2 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 1/4 cup Chickpeas 1/2 cup Celery 1/2 cup Cucumber 1/2 Pepper (bell or cubanelle) 1/4 head Lettuce, iceberg 1/2 cup Cherry tomatoes 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C .25 C .13 C .25 C .13 C .25 C 4.00 F

Calories: 320

Beef with Salad Grill the beef to your liking and season with some Montreal Steak spice! Toss the vegetables together for a great salad and use the olive oil, balsamic vinegar and spices to make a tasty salad dressing!








1.00 PC 4.00 P 3.00 C 2.67 F 1.33 F

Calories: 392


12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 1 1/2 cups Chili, canned 3 Walnuts 1 oz Mozzarella cheese, light/low fat

1.00 PC 3.00 A 1.00 F 1.00 P

Calories: 392

A bowl of chili and a glass of milk. Enjoy the nuts for dessert!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 1 tsp Olive or monounsaturated oil 1 cup Guava 1/2 cup Yogurt, plain, low fat

2.00 P 3.00 F 2.00 C

1.00 PC Calories:

273


6:00 pm Dinner Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Mozzarella cheese, light/low fat 1 tbsp Barley 1 cup Mushrooms 1/2 cup Carrots 1 1/3 tsp Olive or monounsaturated oil

5.00 P 2.00 C .50 C .50 C 4.00 F

Calories: 356

Baked Barley with Mushrooms Preheat oven to 350 degrees. Chop the vegetables. In a small casserole dish, pour 2 cups of water, then add all ingredients plus salt, pepper and tarragon flakes. Cover dish and bake until done, stirring occasionally.

9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1/2 cup Yogurt, plain, low fat 14 grams Protein powder 1 cup Blueberries 9 Pecans

1.00 PC 2.00 P 2.00 C 3.00 F

Calories: 273

Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts.








5.00 P .57 C

2.00 C 2.00 C .50 C 4.00 F

Calories: 428


9:00 am Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1 tsp Olive or monounsaturated oil 1 cup Milk, low fat (1%) 14 grams Protein powder 1 cup Grapes

3.00 F 1.00 PC 2.00 P 2.00 C

Calories: 273


12:00 pm Mid Meal Meal Portions: P:5 C:5 F:4 Item Portions Preparation Suggestions: 5 oz Pork, lean 3 cups Cabbage 3/4 cup Kidney beans 1 1/2 cups Beans, green or yellow 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 3.00 C 1.00 C 4.00 F

Calories: 428

Herbed Pork and Bean Stew Like all stews, this one is simple: just cook the ingredients together in a small pot with a bit of water. Add seasonings to taste.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 cups Milk, low fat (1%) 18 Peanuts

3.00 PC 3.00 F

Calories: 273

Milk & Peanuts A tall glass of milk and a handful of peanuts. Enjoy!

6:00 pm Dinner Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 5 oz Beef, lean cuts 1 cup Artichoke hearts 12 spears Asparagus 2 Tomatoes 1/2 Nectarine 1 1/3 tsp Olive or monounsaturated oil

5.00 P 1.00 C 1.00 C 1.00 C 1.00 C 4.00 F

Calories: 392

Grilled beef with sauteed vegetables and fruit for dessert. You can season your vegetables with a little salt, pepper, and basil, if you like.









3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3/4 cup Cottage cheese, light/low fat 1 cup Grapes 8 Cherries 12 Pistachio nuts

3.00 P 2.00 C 1.00 C 3.00 F

Calories: 273

Cottage Cheese, Cherries, Grapes and Pistachio Mix all the ingredients together and enjoy cold.


5.00 P 1.00 C 1.00 C 4.00 F

Calories: 320


9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1 cup Yogurt, plain, low fat 1 tsp Olive or monounsaturated oil 7 grams Protein powder 1/8 Cantaloupe 1 1/2 Apricots

2.00 PC 3.00 F 1.00 P .50 C .50 C

Calories: 273

Combine these ingredients for a refreshing snack!








1.00 PC 4.00 P 3.00 C 4.00 F

Calories: 392


12:00 pm Mid Meal Meal Portions: P:5 C:4 F:4 Item Portions Preparation Suggestions: 3 1/2 oz Shrimp 2 oz Crab 1 1/3 oz Lobster 5 cups Lettuce, romaine 1 Tomato 1 1/2 Peppers (bell or cubanelle) 1 Apple 1 1/3 tsp Olive or monounsaturated oil

2.33 P 1.33 P 1.33 P .50 C .50 C .75 C

2.00 C 4.00 F

Calories: 392

Seafood Salad Marinate seafood in oil, vinegar and seasonings. Cut up vegetables for the salad, mix together and enjoy!

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 14 grams Protein powder 3 oz Tofu, soft 2 cups Strawberries 1 tsp Olive or monounsaturated oil

2.00 P 1.00 PC 2.00 C 3.00 F

Calories: 273

Strawberry Surprise Blend powder, tofu, strawberries and olive oil together. Throw into the fridge overnight for a nice, cool meal!


5.00 P .50 C .50 C

1.50 C .50 C 4.00 F

Calories: 356


9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 3 oz Cheddar cheese, light/low fat 1 1/2 oz Pretzels 9 Walnuts

3.00 P 3.00 C 3.00 F

Calories: 273

A quick and tasty snack.







9:00 am Breakfast Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 8 Egg whites 2/3 cup Mandarin orange, canned 1 1/3 tsp Olive or monounsaturated oil

1.00 PC 4.00 P 2.00 C 4.00 F

Calories: 356

A simple breakfast. Enjoy the fruit on the side.

12:00 pm Mid Meal Meal Portions: P:5 C:3 F:4 Item Portions Preparation Suggestions: 5 oz Tuna, canned in water 1/2 cup Chickpeas 1/2 cup Pineapple 1 1/3 tsp Olive or monounsaturated oil

5.00 P 2.00 C 1.00 C 4.00 F

Calories: 356

Tuna & Chickpea Salad Mix tuna with chickpeas, oil, a little salt, pepper, dash of vinegar or pure lemon juice, and a couple of tablespoons of chopped onion and celery.

3:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1/8 cup Cottage cheese, light/low fat 15 grams Protein powder 1/3 cup Milk, low fat (1%) 1/4 Cantaloupe 1/3 cup Honeydew melon 1/3 cup Oatmeal 2 tbsp Almonds, slivered 1/3 tsp Olive or monounsaturated oil

.50 P 2.14 P .33 PC 1.00 C .50 C

1.00 C 2.00 F 1.00 F

Calories: 273

Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately.


5.00 P .67 C

1.00 C .38 C 4.00 F

Calories: 320


9:00 pm Snack Meal Portions: P:3 C:3 F:3 Item Portions Preparation Suggestions: 1 cup Milk, low fat (1%) 1 cup Yogurt, plain, low fat 18 Peanuts

1.00 PC 2.00 PC 3.00 F

Calories: 273

Simple, quick and balanced.











9:00 pm Snack Meal Portions: P:0 C:0 F:0 Item Portions Preparation Suggestions: Calories: 0 Popcorn and a Slice

Popcorn with butter and a slice of cheese. A classic snack choice.




Workout: Rest



Grocery List Total items required to meet meal requirements from day 1 to day 7

Protein

10 oz Cheddar cheese, light/low fat

78 grams Protein powder

9 oz Beef, lean cuts 3 3/8 cups Cottage cheese, light/low fat

5 oz Pork chop 5 Eggs, whole

7 1/2 oz Haddock 5 oz Mozzarella

cheese, light/low fat 20 Egg whites 5 oz Pork, lean

10 oz Chicken breast, skinless

5 oz Venison 3 1/2 oz Shrimp

2 oz Crab 1 1/3 oz Lobster

3 oz Cheese, low or non fat

4 1/2 oz Ground beef (< 10% fat)

Carbohydrates

1 cup Bran cereal, all varieties 2/3 cup Mango

1 whole Pita 1 Cantaloupe

1 cup Sauerkraut 1/3 cup Fruit cocktail

1/2 cup Peaches, canned 2 1/2 slice Whole grain bread

12 spears Asparagus 3 cups Beans, green or yellow

2 Peaches 1 cup Guava 1 tbsp Barley

1 cup Mushrooms 1 cup Carrots

1 1/2 oz Pretzels 3 cups Oatmeal

1 cup Blueberries 1 cup Raspberries

2 cups Strawberries 3 cups Cabbage

1 1/4 cups Kidney beans 1 1/2 cups Bok choy

1 1/2 cups Scallions (green onions) 2/3 cup Water chestnuts 1 1/2 cups Snow peas

2 1/2 cups Grapes 8 Cherries

1/3 cup Potato 1/2 cup Leeks

5 cups Lettuce, romaine 1 Tomato

2 Peppers (bell or cubanelle) 1 Apple

1/3 cup Honeydew melon 7 cups Spinach 3/4 cup Onions 1/4 cup Shallots

1/2 cup Tomatoes 1 1/2 cups Papaya

10 pieces French fries 6 cups Popcorn

Fats

10 tbsp Almonds, slivered

19 tsp Olive or monounsaturated oil 14 Almonds, whole 2 tsp Mayonnaise

34 Cashews 9 Walnuts

36 Peanuts 12 Pistachio nuts

1 tsp Butter

Other

8 1/3 cups Milk, low fat (1%)

1 1/2 cups Yogurt, plain, low fat




Protein



10 oz Tuna, canned in water

3/4 cup Ricotta cheese, skim

20 oz Beef, lean cuts 4 oz Cheddar cheese,

light/low fat 2 oz Mozzarella

cheese, light/low fat 20 Egg whites


1 1/4 cups Cottage cheese, light/low fat 2 patty Soy burger 1 link Soy sausage

5 oz Pork, lean

Carbohydrates

1 cup Pineapple 3 1/2 Oranges

1 1/2 slice Sourdough bread 8 Crackers

2 pieces Dates 3/4 cup Chickpeas

1/2 cup Celery 2 1/2 cups Cucumber

3 1/2 Peppers (bell or cubanelle) 1/4 head Lettuce, iceberg 1/2 cup Cherry tomatoes 1 1/2 cups Cereal, cold

1 cup Guava 7 cups Spinach

2 cups Mushrooms 1 1/2 cups Cabbage

1 1/2 cups Blueberries 3 cups Grapes

4 1/4 cups Lettuce, romaine 5 Tomatoes

2 cups Raspberries 11/24 Cantaloupe

1/3 cup Honeydew melon 2 cups Artichoke hearts 12 spears Asparagus

1/2 Nectarine 2 Plums

1 cup Alfalfa sprouts 1 1/6 cups Mandarin orange, canned

1 1/2 Apricots 1 Pear

3 cups Cauliflower 1 Apple

1/2 cup Blackberries 1/2 cup Onions

1 cup Leeks 2 cups Strawberries

2 cups Zucchini 1/3 cup Rice

Fats 24 Almonds, whole 13 tbsp Almonds,

slivered 4 tsp Mayonnaise 15 2/3 tsp Olive or

monounsaturated oil 3 Walnuts 9 Pecans

3 Macadamia nuts 108 Peanuts

Other


6 oz Tofu, soft 6 cups Milk, low

fat (1%) 1 1/2 cups Chili,

canned




Protein




12 oz Oysters 3 slices Turkey bacon

14 Egg whites 2 oz Tofu


5 oz Trout 1 1/2 patty Soy burger

3/4 cup Cottage cheese, light/low fat

7 1/2 oz Salmon steak 7 1/2 oz Chicken breast, deli style

6 oz Scallops

Carbohydrates

1 2/3 cups Grapes 2/3 cup Mango 3/4 cup Pasta

1 1/3 cups Applesauce 1/2 cup Onions

1 3/4 cups Spinach 1 slice Whole grain bread

2 cups Blueberries 2 cups Strawberries

1 1/2 cups Peaches, canned 1/2 whole Pita 7/10 cup Salsa

8 cups Lettuce, romaine 3 cups Celery

3 cups Cucumber 4 1/4 Peppers (bell or cubanelle)

3 Apples 2 Plums

2 Artichokes 2 cups Squash

1 1/2 cups Raspberries 3 Kiwis

1/4 cup Tomato, canned 1/4 cup Kidney beans

1 cup Oatmeal 1 cup Cereal, cold 2 cups Tomatoes 2 cups Broccoli

2 cups Mushrooms 1 Orange

4 cups Zucchini 1 1/2 cups Papaya

1 cup Beans, green or yellow 1/2 Lemon 9 Apricots

Fats

19 1/3 tsp Olive or monounsaturated oil

4 tsp Mayonnaise 24 Pistachio nuts

1 1/3 tsp Butter 42 Peanuts

21 Almonds, whole 9 Cashews

9 Olives

Other


9 cups Milk, low fat (1%)

2 cups Won ton soup

2 cups Chicken noodle soup




Protein


7 1/2 oz Chicken breast, deli style


7 1/2 oz Cod 9 Eggs, whole 5 oz Mozzarella

cheese, light/low fat 7 1/2 oz Salmon steak 7 1/2 oz Ground beef

(< 10% fat) 10 Egg whites


14 oz Beef, lean cuts 7 1/2 oz Mackerel 3/4 cup Cottage

cheese, light/low fat

Carbohydrates

2 1/2 cups Blueberries 1/2 cup Cereal, cold

2 1/3 cups Applesauce 1 1/2 cups Celery 2 cups Cucumber

3 1/6 Peppers (bell or cubanelle) 1 cup Lettuce, romaine 6 5/6 cups Mushrooms

1/2 cup Radishes 1 11/12 Tomatoes

1/2 Apple 7 1/4 cups Beans, green or yellow

2 1/2 cups Broccoli 1 cup Cauliflower 3 cups Tomatoes

2 cups Chickpeas, chopped 1/2 cup Tomato, puree

2/3 Cantaloupe 2 cups Raspberries 1 1/2 cups Cabbage

2 cups Spinach, cooked 3/4 cup Kidney beans

1 1/6 cups Onions 1 cup Strawberries 1/2 cup Pineapple

3/4 cup Brussels sprouts 1 cup Cherry tomatoes

3 1/4 cups Grapes 12 spears Asparagus

9 Apricots 1/6 cup Salsa

1/2 Corn tortillas 1 cup Fruit cocktail

1/4 head Lettuce, iceberg 1 cup Artichoke hearts 3/4 cup Bean sprouts

1 cup Mulberries 1 cup Zucchini

1 Kiwi 1 1/2 slice Whole grain bread

1 Nectarine 2/3 cup Oatmeal

Fats


22 1/3 tsp Olive or monounsaturated oil 33 Almonds, whole 6 Macadamia nuts

6 Olives 9 Cashews 36 Peanuts

1 tsp Mayonnaise

Other


3/4 cup Yogurt, plain, low fat

3 oz Tofu, soft




Protein


19 oz Beef, lean cuts 3/4 cup Ricotta cheese, skim 7 1/2 oz Cod

3 cups Cottage cheese, light/low fat


7 1/2 oz Ground beef (< 10% fat)

10 Egg whites 4 oz Cheese, low or

non fat 4 oz Mozzarella

cheese, light/low fat 7 1/2 oz Mackerel


Carbohydrates

2 cups Blueberries 1/2 cup Cereal, cold

2 1/2 Oranges 1 whole Pita 8 Crackers

2 pieces Dates 5 3/4 cups Beans, green or yellow

2 1/2 cups Broccoli 4 cups Cauliflower 1 cup Tomatoes 1 cup Oatmeal

1 Apple 2 cups Artichoke hearts

1 1/2 cups Papaya 1 1/2 cups Cabbage 6 cups Mushrooms 5/6 cup Chickpeas 2 1/4 cups Grapes

2 cups Spinach, cooked 3/4 cup Kidney beans

1/4 cup Onions 3 cups Raspberries 1 cup Strawberries

4 cups Lettuce, romaine 3 1/2 cups Cucumber

4 Peppers (bell or cubanelle) 2 Tomatoes

3/4 Cantaloupe 12 spears Asparagus

2 Plums 3 cups Zucchini

1/3 cup Rice 1 cup Fruit cocktail

1/4 head Lettuce, iceberg 1 cup Celery

3/4 cup Bean sprouts 1 cup Guava

1 cup Bran cereal, all varieties 1 1/2 slice Whole grain bread

1/2 cup Blackberries 6 cups Popcorn

Fats


23 Almonds, whole 3 tsp Mayonnaise

16 tsp Olive or monounsaturated oil

22 Cashews 84 Peanuts

3 Macadamia nuts 1 tsp Butter

Other

7 cups Milk, low fat (1%)

3 oz Tofu, soft 2 cups Yogurt, plain, low fat




Protein



2 5/8 cups Cottage cheese, light/low fat 15 oz Beef, lean cuts

10 oz Mozzarella cheese, light/low fat

18 Egg whites 5 oz Pork, lean 3 1/2 oz Shrimp

2 oz Crab 1 1/3 oz Lobster



Carbohydrates

1 1/2 cups Blueberries 1/2 cup Cereal, cold

2/3 cup Mango 1 1/2 slice Sourdough bread

17/24 Cantaloupe 3 1/4 cups Grapes

2/3 cup Honeydew melon 3/4 cup Chickpeas

1/2 cup Celery 2 cups Cucumber

2 Peppers (bell or cubanelle) 1/4 head Lettuce, iceberg 1/2 cup Cherry tomatoes

1 1/3 cups Oatmeal 1 cup Guava 1 tbsp Barley

2 cups Mushrooms 1/2 cup Carrots

2 cups Spinach, cooked 6 1/4 cups Beans, green or yellow

1 1/2 cups Kidney beans 1/4 cup Onions

3 cups Cabbage 1 cup Artichoke hearts 12 spears Asparagus

3 Tomatoes 1/2 Nectarine 8 Cherries

3 cups Zucchini 1/3 cup Rice

1 1/2 Apricots 1 cup Fruit cocktail

5 cups Lettuce, romaine 1 Apple

2 cups Strawberries 1 1/2 oz Pretzels

2/3 cup Mandarin orange, canned 1/2 cup Pineapple

Fats


20 tsp Olive or monounsaturated oil

4 tsp Mayonnaise 8 Almonds, whole

4 Cashews 12 Walnuts 9 Pecans

60 Peanuts 12 Pistachio nuts

Other


1 1/2 cups Chili, canned

3 cups Yogurt, plain, low fat

3 oz Tofu, soft

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