m '-X

-i
]]

r=1

m J. __ o~= 5
_I
.L......

m s~
r.-

r.

m m
Ln
Ul

11 -i

LJ

2
~
EATING FO'R POWER PERFORMANCE

Nutrition

Plan

EATING

FOR POWE'R IPERFORMANCE

.,

Q1

INTRODUCTON.

01

112_

P~~6~ES5.Jl,SSESSMENT e.ox!y
F~'t 11lrget

03 Level 03 05

D~tl;l~mir'le YO'I.IF ~~ltion Tl"lli 3 .~h85e:!

TABLE OF CONTENTS

03:_

,GENERAL GUI!:,?EUNES
KeepIngi' Da~[y JCmrrt~l 07 07 08 OS

W'ny Dl!}t M~ttersWhat Re$~lw

w Expect

rhe Mumbef One Obstade

IDrink \IVa,teo

08
M 09 ,and Th Is Pb
r'!

w~ro~
Cust(ll'li1l;!i ng' the PM"' The P9UX: Peal< ~ec:o:..eI"'JI'Formula
,

10
1()

Olanl!ff\g the NuMb~r of Calorles Low- fa,!: CookJing Te<;hrllqulls T_

11 12

the Junkj

04_ PHASE,:

FAT SHREDDER 13 lS 16 18

07_ QUICK

OPTIONS 107
fo!Xl:;

Portion Plan Foods Portion Chart Portion Plan Market List ·Mea.L Plim
Recipes

OlJic:k Dish@s Conveni~n(e

107

ColIvO!injeno;;e r.oQdGuideUnes F3~t

101
lOB 110

rooo5

10
23 os

Fnt rooo GUlid<!lines

- DAILY JOURNAL

In

os_

PHASE 2: IENERGY Portion Pbn Feods. Piortion Chart Portion pta n M<lrket l[st: MeilLPiLan
RI!t:il?'es

BOO'STER

55 57 '53

60
6~ 65

06_

PHASE 1: ENDURANCE
POi'tiOiil Pb8lJilFol)d~ Port~\lf1 Chart Portion Pta n Mark..rt list Meal Plan lRetipes

MAXIMIZER 81 83 84

S6
88 91

Ntlitrrtton and dietexpett

an indlviduaUz'ed
'.

-.:...

Carrie Wiatt, creator of:t:hl! P1_g?<Nutritton

.',

app'~d",
.. •

to

healtbt

cearting ~at
'..

........

Plan, has develrJped LifestyLe

At

has made, her a leading

, 'educ,a'~::;~~n,her'.work

as

.an
•

author,
.f"

cons'uLtant"

rri,ed'r!1l.
•

riers_on,~Lity, and chef.

..

Dfe-t'O~$ig~$.' tier l?s·Ang,ele$-based.n~tri'tion

company, Canie pt'epant~on,

IN,,! ~QDU.';TIQN
"

wmbln'*5

fres,n~

~pscate. culslne with low-fat

1:'~~011 ~niroL :"n~ .pe:,fron1ilUiM

-her pi'Qve!'l remi'lrql,les

~otl~seliO$:.'Aft~~ ~r5

TOf~ractke, CaffiTe compbl.e~

i!'\"her fl~st b.OOK, E,iJting by Qesign:·T!1e fndivfduiiJ!ized Food .. ~ . ... . .. .. ,P,er5l1.lnatity Typ;:: Nutrition Plan" Mer ,s{,cQfid' 5uc,cessful,book, PprtiolJr Savvy,

~re~M5
.ixpert

a':m:d~y

~lan for cOhtrotLed

ea1:ing~d f!lo~

';nanagement.

Wiatt's

ability to medija

'l)~ll:!ge,tlie ~ap bet;ween science and food circ;~ ,has made her
0t_1 iqealtn:;._tivil"lg, ,

II sought-after

.YOm body deesn' t" eun on ,exerit:1s"," lt.r !JJ\(i on me fopel you put, in )lour mooth. "The goal oJ,thb 'bOOk i~w helj;!),oUtearn

)Iocr'C~~' ~..-:iseat. J:,~t"ean,. and ge~ ~nto-inc red iblesh~ pe·. fie. ~arnecl. f l

..

"

..

..,

wnillt kin(;l~ ·o'f fbo,d, .,'

How ml.ll; 1\, a N:I when 'to eat se t~at .. .. .

".

If you want rea L

re'Sults· fr.-Q1ii sktpR:,ittgtnlS

YGilur. e~"e.o;:j;e
~lftritlc;s~.pLat'l

is _OOf-an ~ticl'll"
to)oor

p~Qgr~m

~A.No'W~

t:'1EAN INCREDI~LE RfSUL TS!),

and

E:st3plish!D1t ft

ma

intainingthe

right

. Kin,d of !j~e:ts Just',as important i

'Over,alt SIJ(;ca$$ as any workout. In m'C't, some

eXeN;nse·.b~t· i~ absoL"!teLy key

-; m~y .cons'icier the' diet the, toughest

to

achteving

}'Q\!r
•

!;lest r-esults.
'1.11....:
.1

Once yeu incorpor<1!te the

prlnclptes'of

_.the

P'99X' ~),Jtrit;I'on Ptiiln in~Q your L,tfeJ 'YOU wiU q~itkly

begin tQfeel better, to:ok bei~,

and w,ithout

a ~9L1trt,perfiorm

I......

bet:teF. Y(lur craving:;r

mi" ~ntlealthy

foods wiLL be greatly r",d~l,;lc::ed. 8ye'-bye,

Tl!!lin!desl

Because P90X is ,stlructured

to 'ChilLen~e your b'Qdy through 3 phases, thl:i plan' is desigr;ed to s¥stem w~rks, in ta~d·ern:~it:il the

change right alon,g wi;:~your workout sche(ju~e, Its 3·phase s.te:p of the way, witn no ynlieaLthy·gimmiol:;i(s;·

P90X lFoutine~. providin~ tne righ't c:omblnation Qffoc'ds t'osa-tiity your bdtl~'s ,energy needs fi-ver-,·

.'

"..

A high-prQte!rl-based days \-)~

diet des.igned

ro

h~Jpr yo~-

~w'ngrhren

muscle

Vo'hiie
Mdy.

FAT SHREDDER

.rap,idly,trhcddil1g

fat fr9rrfyou(

A ba~al1ced

~iK: of carD0l'!ydr<ire~ <lnq . a'low~~ anrount

GO

pr()teln
15

with

~pplY

addjti~",a)

e rgoy

fDi; P

·of filt to
~ItO{~<iI

n~~. "

An atllll'!t'lc . diet of

tomplex'

ca;bohydrates,

lean

pro·tein,s, and ro~@,' f<l~ ~rth

an ~mph;}5iS on more final training

cilrhqhyc;lr.atfs,
blo(k ~nd 'r;Uj,y'

'(o(j_'II,ri~~d,eiiisfombirl1}tiofl of foods

;is fuel to gettfie

9~il}rhe

inmt: out of your

bj:!st

sh.W!? of your life!

Keep in mind that there fou'Qwun&

II

are baslca!J.y three types of people when it: comes to

nutrition plan: those who adhere to

tne guidelinEs

and follow

thll

plan to a tee; those who foll.ow only the b1l51~5. eliminating food's that are nigh
rn fat and sodium; and' those! who read these ~ords.a!id then contTnue to eat
I'm-w

the way they"re acclJs~Q lifu depend!

to. If this Iast group descrices·yqu,

is the

tIme to make a cnange. Your commitment

OIl

to getting in the best shape of yOlJr

of this back to your

it. Just"take comfcrr j'nknowing that the flJnd<lmentll~

gO'

plan are simple and easy to follow, and tihat you can always ol,d habits after the' 90 days. (Doubt yeu wlL~ thOtJghll

'There' are two cit e't appro~ch<!i5 preserreed in the po;! X Muttition O

PLan. The choice

yO'U

is yours. as to' wbleh one will work best for )lO'u.Keep' ln mind that wIth one plan tnroughout the entire 90 days. or ahernate your lifestyle and maximIze your resulu,

can stick

the plans to adjust to,

rhi~'an

is desJgned

for those who don't h~vea

lot of

time or patience
(hom one or

to prepare

a meal char involve:;; more

two steps.

It is de'fln,j"fely

berter

.':!Jited to

rhose who don't .like to cooinmd follow recipes.

By following the daily meal p/&ns. you'll not only take the
of your daily food preparation, healtl1y~ and low-fat recipes·that but you'l'f
').150

guesswork

out

enjoy a var.rety of deli do us,

will provide you with the proper ernounr

rne mostcur of your P90X workouts.

ot nurrition

and

energy to get

Ple<lNe'take a few mo:men,t5·to record

yoUr cW'l"ent body

fa"!; ,~~rr.:e'rttOlgl;) and: liIetermfn~ jtOllr nutrition level The

rie,~d

(~nd'IlQW

ITIUC!-r yQIJ dQn't

need)

wniLe yO'I.I go throl.lgh P90X.

ME!N

BOLDY FAT TARGET

WOMEN

CURRENT
BODY f'Af% NOTeS

Lowering, your body fat and im:reilsll'l!l Lean mus~Le mass;ls essentTal to' your O'veraUsuc::ce-ss.Becaus.e of tlirs, te 15 at 'the important: to track your pr~gre.ss tnroughoLit thiS pr?gr~rni
by measurlng and recording your ~ody fat: percentage

end of each phil! sa. T¢ get started, use the body filt measurement yo~ assessed pr;ior to' ta king your Fit Test ise:e tile P90X Prep'-sec.tiofii of the P90X Ffrn as s Guide). or' s1mp~)'.us e.:1 .bOdy

rat

cali per

(available at Beachbody.cQm) and rec~rd )'~ur. re<slJlt:shere.

DETERMINE YO,UR NUTRITION

Your nutrTtrol'lleve~ optimal health and perfcrrnance To determine

lEVEL
)'Cur body Ileeds, for

is based em the 'daiLy alT\O\Jr,:t of calor!es

during this extrem:e; fitness program.

your nutrlelen level, simpLy c9fTlple,t.e 'the f~tl-?w~r1~ s1;epS. 4

_CaL,;'ulale your resting

metab?l.i~ rate numb-err of.

tRMR), calories,

ThiS-Is ba;s1c.atty·tl1e

you need

to breathe,.

pump ,

blood, gww hair, blink-be alive. -

'.

estlma,t:e.

You will probabty nee:d t-odo some,

fi)

personal adjlIsting once you get going.

get

ijt

perfect. ,Don':t;~o.rry,· .::, ': )lou-,think, ., ...

this will be'come morce Qbvio-Ysthaln

EXiniple: A 64'oot, lBO-pound man RMR

=

180 (body we,ught ln pounds) x ':O'=.lSQO· .

DaTly acti ...~ty burn» HmO [RMR~l< 20% =~6B':

E'xer.:ise expenditure ::::600:

<'

Energy amount - 1800 +360"! 60o.~27~~" . Nutrition level

=

II

PHASE 1

PHASE 1 PHASE :3

Re:::earcn,shows that one of "th~ most powerful eating,habits

keeping a daily iournst'

ways to ~ucc~ssfuLLy change your your

is to keep."iI daily JournaL By L(!gging yQUf food intake and exerclse;

"

" "you keep yours~lf

• <

ilc~o'ul)table while ,elSO,l=reating aspace to express

'

G:lE;NERAL GUI'DELINE:S
......
'.

~~erneo~blir whrat..worke:d lind what didn't,. You can

~ ..

tho'ughts"llnd'

'~

feelrngs_

You'll

no Longer have to

L'?'Ok !l~~~ QfJ·y.Qur,lqg tQ:ti-~Ck-~~tJ_~;to&r~et_and fine-,tuneYQI;r fitne:i~ plan, to

y'mn
• I •

pefSOi'HIE eXlPedem;ei lI:ntll

". I. .: ~ ..:

Re-e~s·, YOll'C be 5Ur,p nsed

" ..'

,how often

YOII find

"' . !1lhatt!1l·d moods are \i!$SoCtated, witlh bad fClOds.." YOII'll fin:da caiLyjoumal for eac"_\htee~ ofP90)i[ ;nt;;ll.ldedat the back. of thili book. Try to carry y.Qur ~urr~nt jOl.lr,n~L ,page with YOu$0 you call track meals aiy'ou eat tneniill1dJot
• • .-. I ~

"-I

,~I.

..

~own:t:·fiougt'its as tt'n-e:y artse.

_ ,-,. • Jr. ~.. _

The PC)OX NU~r;i'l:iOfl '?U~r( is designed exercise pLan to b!Jllcistrength

to opti'mt:ze energy and fat Loss whil.e working

with

your

and Lean rnuscte m~ss, This dramatic

c ompcett

change In your physic~l not

se e ~ b~g

WHAT RESlJLiS
.

TO EXPECT
.

lonrrre ans t:halit you might

011

differenc·e

"the scate becflL.lse you'Ll be trading

fat for in your use

~e!l.n, !lttMg muscle-and

you wlUL not ,only see, buty¢l.l

will. deftnite-Ly feel the difference

meaningles:iI measure of weight,

oldy.

Unqke

other

diet-iOthat focus on t:he relative~y

and self~lpercelved

you'll

body 'fat percentage

energy to guide YOll to yOlJf goat, This program [5 for real.

The number

one obstacle

to suceessia

underestfmating

portion

size" Calorie!> D0 ceurrt ln 1f1e ened!y equ.iltipn: a nd sma'[L errors can

add up to b1g disappolntrnents, It's very imjJortant M meiilSl.lre

THE NUMBER

ONE OBSTACLE

!;:~ch p,ortion

accurately

,n

ev~r;y meat, t~e way we've

'ootlined here. It mignt sound lfke 2 1011of worlk, but after' 90 ,days
it will be second na.tl.lre~after- 90- drays.yQU wilL know how to eat.

Think. of this plan as graduate

oj

graduate

de~ree

fn eatlng,

and you'll

in only tn~e mortths,

~OTH ER"00N',-5" THAT CAN DE.FI:A.ILlI'OURDIET INClUDE;

_ S'-::[pping me3~, "'rid eatln,g off schedule.

_ FoLtowing "f~d!) and trtm'ds', such as OVer"

empha_s,Tz.ing certain food groups and excludfing

othe~

fcan you say "Atbins·n,

yOI,J1"

_ Not planning ahead with

food choices.

~_Sklrnplng on frutts and vege·t<lb~es, y-our

na~~l"a~suppLy of an,ti-aging nutrients,

It is fmportan1:

t~ foLloy,t

a Iregullar: eating s~hedtlle,

IF!tst it ke~ps your bl.cod 6Ugl!!f stable

J

'tns.tead of pe.all;i~ga'hd' crashIng, wf1GC~ tan lead 'to overe,at!r'g

and 03:general poor feeling. l.ip your rne'tablolsm b,y

caLi,rles; rather than storing

Se~ond" peg~Uir meals wlth!!peed

W:ij EN TO EAT
thetii"'i na
." ~ .. :

cl'l~Ll~ngrng i'!::tO ~ep,prc:c,es'slng

,
• -I

..." r:'rieof "f~ast and- f'i:lmine. rl

, The .:;oncep.t

of t!me'ls
.

crucla], to everyt:h[ng,j!"l L~(e.i'tkeeps

us on "tr.8ck, afJd this is who eat e~rLy and small meals and

e~peGialLy trUe wben it cam,es to eating. Success In P90)(oomes .~ . often. ·YOI.l ,sRow"lcFbe :eatin~ ev.eryJew .snac~s_ Try to fl,lli~hycur~st sri~k hOlJI:',s whjhLyol:i~e

'to. tl"lo~

awake, favorfng

approximateLy'three

hours before yOlJ hit the sack. If you do need to break tflis it carl help your befl;lre ced.as
•

Tnls

wiIJ. tl~lp hep

undigested

carbs from being stored

a,s fat,
I

, rule, a,

~l"fIari pnQt~i~ ~hal::ew~uldr be' t~e:sn~ak ot ~og'~e

PHASE

1:

I'

Even "thou,gh s.om;e ,prettybJ"ight

mrnd~ were tappedl durirtg the formul..lltion

of tili.s,

dHe~,that doesn',!: mean it'$ perf'eGt for everyone,

If you feel that you need to eat

CHAN"GING

THE NUMBER O,F CALOR,IES

Bllt'first

either more or less than you've calculated, then "this realLy might he
you calculated,

me case,

you shQu'Ld'try eatin!!; the amount

Your body wiLl. let you

1:0

koflowwhat's right over time" in the begWnnlng it will send false :;)ignab, trying yo~ to ea~more out of habit, but giv.en ~, eatirl,g,,'M'etaboUc rates vary.frlOre that you'll need
ItO CI

get

trial perflod it wiLLfind

11

neaL'thy balance of

clit!>t,and eXei'CI~, and then y~u'll ge~a mere reaListtc 5eMe of 'Oow much you should

than

we elm predkt

here.so there is a chance

adjust yOLirdjet :>Qme;whilt(,ilp' '~r down. I

One thlllg

to caution

you :a.gainst:)~ UNDEREATI~Ct If you don't'feed not no"tic~ be~llse:YQLl may feel ~ay"l,ut
,, out of energ'y:- The.

yo~r body enough, This esn affect' your perfo~mance

you should drop

your rnetsbolisrn

wiLLsLow gOWn and yOll'U c:om;er'omhse your' workouts;

your results in ways you ~y

CQuLd be Lagging; You shoiJLd'notJ'~n

only

time

~hat

your <:;ijlLQric intake is-If you are working esrt

hard,

ye,! 5,tilLgaining fat,

'YOll mi.gllt actually

"

need t'o':ad~ eateries

t.. .

if

you feeL Uke you are rUllning out of

I •

enetgr during your workouts, but this 'c'O!Jldalso resULt from eating too early before
sho~ldl bll enough unLess yOiJr ,<:al~I.MtiQlls ""re w~y off_This ts easIly done by adding
,~ • I ,I • •,

, you EI~Elrcj~, If you decide to ~at rneee, -i'lddlngas littLe as 200-300 calories per day
iii, 'snack. sUJch as- nut&or

dried

'I'nJ:it, sliJbstitutfng-

a meal in place

of a sn<ldc, or should remain

ialdl;lillg

pr~teHn shake, Oth~r

:than this, all 'four e,n:ung guidelines

the same, ,_tt

.

you're in Phase I, yotl ootJld' also be "!bankrng" due. to Lad<;

tTke 'ril~i~g and

~-r:carbohydrElt:e!l

,In your diet. Boo kIh,gis when your body

its 31laeroblc threshold. This is

runs out of :;'l:ored gLycogM during ,a h~l"d workout very ComfTl()!'1 ill liP~
:illLow-~r:t)

and can no Longer pu~t) beyond

can also

cycUng; b~'lt

~ppen ~h.!ring:roUtlne-weight: training. .

,

espedaUy with

diet, In this case, adding'a ,servillg of a complex ca~bohydrate nee,hlQ be cOffil.lmed right before

Uke rice, piltato~5,

or breed to any meal

$0,

durjng the day will l.liiu<lt~,r o '~he trf[k.:CompLe~c~rbs. arest:ore(j d unUke 5ugats, they don't

as I.iver-gLycoger:r f6'be used when necessary

you need

them

in order to be effective.

l.earnlng just a few baste skills can ma~e you a low-fat

chef with good nabits you'Jl use fm lijfe. Cooking with IUiquids. other

than filt can trim me fat cORtent of 11 dish ·by up to WOO calorie s, This can Ma~e·a po~itlve

effect or'! your taltaL heilE-ttl and i~lne5ses -such as cancer amd

'Well-being,

and maybe

even pr~\I'ent

LOW-FAT COOKING
lRete-r t:o these

TECHNIQUE~ .

neart disease. And on top o~ ~U 1:h~t, yo;u can Lose Lots of weight.

tec:hniq ues wben rna king the P90 X recipes or preparing foods from the P.ortion Pta n,

..

Eliminate the f<lt .used in. traditJohal

0('\ orl, ChQQ!>e

s8.I.I1:e!;l

Ely substutLJti:n1!!lavoi1'ullJquid.s fer butter, margarine, f

from chicken or v egetable st<Qck, dry sherry, fed or

00)' sauce. 6~

wn!te win4Ol,fruit

Juice,

vJnegOlr,

a comb!nat:ion

of twb or more.

For a,dd~d:'fLavor- and mOist!Jl'e, Won:est~rshire

, .'

brlJSl1 seilfood.me~,
{'.

or p~)U'Lti-Y w I.t~ fr~$h

'·L. .", ' •

citrus, j ulce ,.rnusta rd,

·s,auce,~so.ysauce, or fresi'l. herbs before

,

gnlLir:!g or roas'tin~. Or use an ort-free oy,er~itg.l:!t i~ VIe. refr i g erator,

rna rim de ·fe r ties'!: flavor, I1i.ariri.ate

1j.'!: . ·Least two !'tOI;lr.SI- . . .' or

11

okay, Ie t 's

get

starred.

big P90X st,@p.::

Thtpw t:hem awaY;·jlmd Qoot let anYo/le give you' mol',. [Jo~"t be nice:. Don't . .'. ~ '~. take a blfe. Slly;~T~nk(i. bUt: I'm not·eating ~a'l: IkT!'Idd!>tyfffbr 90 days,"

..

- An:i:l ~'y 1;he,·~ay'. :pn(r8t~l.,t'io(ls! y,?u're·taki~thWpr<l;gram,seri"oDJsly. and c . . .,' ~ . -. ..

"

just ~m~~ef'::j'r:you:.ehil1k, tt'$ junk:

... '. • I .... • 'L ~...~ ,." _,_.

fQc,d" if pl'Qba~l~
• ~ ;';' II,,;

is.
'_

PHASE

, The Portibrn Plan app.t-o_a:~h as, designed w " . y~ur.choiC~. Thet'~ a,,~ ·,nut'ritiolJlevel.

tl!l

'allow you to mix and matth the foods oof pl~n5 OF rec'ipes f'orthis approach. Ju~'t

NO Sp~ci{icm~a~

Alohg wjth"i:d~ntii'y~ng the ,right Nods to buy, The !istshoW3 you

·whfch foO:dsfi3U,int~ wtlic:lu:ategories,. , P',ort~o!l5ize and tM appropriate

PORTION PLAN FOOa)'S'

~9.,~~l:t6 olle :>.er~~ng.'

that you are at nutrition

. f;or

example.

I}' YOll:are;ln Ph~;"; l~l:iId"have ~~t;ermined

~'j{elll}

!,QU Wijuld 'be aRotted':il"spedflc

n\Jm~er of,servings per day frr;m each

f.®d' group, as, follows;

"_7 5erv(ng~ fr,o'~ the' pro"CeU;~ grollp

, .• I .' ~ _ •~ ,

_3

:)ervings

from" the"dairy gJ'Oup

the vegetlll;)te,s group'
,

, _lserl/b,g, froq1~t:he fr~i'ts i;oup _4ser-vingsfrom

,-'

. ..serving f~om the "fa"!:!! grQ~p', • i

k •• ,

_1 s:ervJn& I\rzym tne;'clilrbonyi;lnl1:e:ij ,gro\Jp

_'2 ,servings from th e snack-S" group

(2 items from, the s lngle

snac:~ g('o~p

QI'

1)tem frem the double snack group) PLUS"

PWl:.e.in, Bar and Dr~nk

1'90X P-eak Pe'rforma~ee

. P~OX:Pe:!ik:RecQ¥e'ryFQ~ula
~~~~~,~~~~~
2'
$ F' ...

";n"~·""'\"""

l~--

FAT SHREDDER
PROTEINS

DAIRY

PHASE

FRUIT

DAYS
VEGETABLES

'1-28

FATS

CARBS

SNACKS

LEVELl

PROTEINS

DAIRY

FRWT

ViGETABLE5

fATS

SNACkS

LEVEL ..

PROTEINS

DAIRY

FRUIT

VEGETABLES

FATS

CARBS

SNACKS

ALL LEVELS
During Pl1~e s 1 use the follcw:irrg purchase cO!lst:itutes,-one lI!r't t'o determine wh lch food:s to

PHASE

from tlie ,grocery acere, and how much of t.hese foods'

s~rvi,ng. Rernernber

rthe

foods

YOLJch~o5e

to

,1~,c:01'pOi'ate in -your

diet are up to Y0i> -J"'~t wh:hin

nutrltlon the LeveL

make

sure

,tnt! p'or'tiorls.fit·

perameters ·of your qeterm'ined

3 oz~Red

It'3cup_Pmre;n p ..... ",.."'.,"';..r: l1Jeatttop-sinotn, skirt ,tl"al(,ng;,,' v,,~al'U".(J,D'(J

3 Qz_Red rnear,
Ic""·",~"~",,,

2 !lliuS-__ ,

J3re,ad

(whole wheM,.rye, or oumoeaue« . 1 ClIp Cereal,

1 - .....'_'~v~,"
..~

wll

0/1" whea r_ 1 La rge wf!Ole wheaCl

each serving

=1 00 eal;

60z

VEGE

ABLES

'.

r.·',·

-v, •..•

,.,.

~.~,-,~

~.--.

,"

.,.,'

•.

',"

",

.•

••

eaeh servl n.!:'" 50 cal, .,',

1 I;Ut:>'" coo~ed vegeea btes ' v'egetabl<!l jull::~ ,
'

er vegetable. $QIlP" 2 cups "" l.eaiy !l~eens

single 1; erving, =1 00 o;a l: , double serving =lOCIoo;aL •

40:>:

lf2 P9()X Peal>. Performance

DArRY

FRUIT .

CONDIMENT-S

SEASONINGS

SNACKS

_R'eclpe Included

"-1 ,

n, oz_ St'ring

cheese

1 Protein

bar

1_Recovery

drink

10 .._ Turkey jerky

'8

O'l;_

Cott"ge
c'H,e'e5e,

1%

i oz

Tu[key

jerky

1_ Profert! 1_

Recovery

bar drtnk:

MEAL

PLAN

_Recipe included

1
I_PrDtein bar 1_ ~e'o very drink

30 rNt$_Pi5ril.hios

8 "i~S,~lmotl
:3 'thip_~emotJ-DiI! Suuce - 1 cu.. ~AS'pilrilgll.s . • j <:1,If.';:_ WIld rice " ~ ~:!,J'p~, Puree of "Red P..epper 50lJp .2 tbllp_,Pro teir: powder

1 Protei 11 bar l_Recovery;:;Jrink

3o'Z_String
cheese

J slices _ Turkey bacon

' jlli~e

Protei 11 pa r

4<>1-_ Soy nuts

1_ Chickell ScramhfE'
6 o;'_ Fresh-squeezed

I_ Recovery

drink

Soy S'lCisage

I.

Protein bar

2 ,";>:_ Turkey

Muffin 12oZ_Skim mil.k

1_ Recovery" drink

j~tky

1_ Pmtein i)"r I Re,coveryelrink

12oz_ Cottage

cheese, 1%

1_ Protein be« 1._ Recovery drink

2<>"_ Turk.ey jerky

3 f.lice&_ Turkey b<J'ccm 1 Chr>1;'~e5c'ramble H oz_ Skim milk

1_ Protein bar 1_ Recovf1ry drink

u oz,_ Cottage
cheese, 1%

1 G, 0'1;

Salmon

4tbsp
1 CUp_ ,1

t.emon-Dtli Seuce

Asparagus

"""'l

<;;'\Jp_ Wild rice 2 ~ups _ Puree o[ Red Pepper SO[lp 3t~5p~ P(otein powder

lQOL,_ Turkey 4 't&;p_Gr.:ilvy 1 cup_ Green be~r'ls ::\ c uP'l_ BtJttemut Squash Soup 3 tbsp , Protein powder

1 Protein bar 1_ Recovery drillk

L_ Pmt(f!in.bar I_

Rer;ov~(y'atil1'k

Protein
1_

b'ar'

Recovery drink

~cw_ Wild
~'i.2cups
..

Hl"oz

Ler:norr-Garlfc Chicken rice Puree of lI!iparaglJ5 Soup -

:. 3t~rL Protein powder

liig,h In f'.~Qtell1l!lnd 'fitiE!1", 'i:~eS6 I"~dpes witt pu:!:, yOJ,! QI1 thei! fast 'tracl(tow:ai'd" whi~e "had.ding el!~~5 bod"y fat. 'from"
'speed up. y~r
,

~!JP 1;0"siir··m; tbere B.re lplenry of deLrcloos

it needs

blJlLdlng ~ean mLlSCle mass Tood options

to

heLp

'irleta bdLism and

~.'.:

give y.9l:If "ody th'e fUe(

for the new cha LLenge:sthat Ue aheOid.

GENERAL

'G'U.IPEt.lNES

BALSAMIC VINAIGRE
\.!.:J/2
CLIpS

bslsemic

vinegar

2 tablespoons fresh lemon jutce

6 tsbtespoens Dijon

74 Calories (kcal)
1 g Total Fat (42% calories from fat)

mustard chopped

4 teaspoons

shallots,

4 teaspool15 fresh ba~iI, chopped 2 ~e3SpO()n.~ .olive oil black pepper

to taste
I) mg

o 9 Protein
29 Carbohydrate Cholesterol
71 mg Sodium

Serves 16 (yields 2 cups) WhisKtogether aU illgredient~ in a ~lTlall bQwt Store covered in the refrigerator,

'LEVEL I

CUMIN VINAIGRETTE
~<JblespoQns {res/} time juk:«

J!2 tablespoon Qrangejuice

1/2 ti>bff'spoon Dijon musterd

1/2' teaspoon

cumin powder, ssts black pepper olive oil

.1/4 teaspoon

1/8 teaspoon

I Mblespoon Yields 4 tablespoons"

'Per serving information

inetuded with Island Pork Tenderlais» Salad

recipe.

LEVEL I
2 table5poons = I condiment:

:PESTO SAUCE
4 cup» fresh bssti. packed 2 rablespoons garlic, chopped 1 cup fin-free Permessn che ..se, gr,atf',d 1/3 cup white cooking Wine' 1/3 cup temonjuice J /2 cup fat"free thicken broth, low sodium

pel serving:

6 j Calories (kcal)
4 g Total Fat

(49% cstories from far) 4 9 Protein

4 gCarbohydrate 5 mg Cholesterol
110 mg Sodium

1/2 teaspoon salt

Se[ve;s 20 (yields 2-1/2 cups)

1" 'Heat ~kiLLet over meduum-high heat and toast nuts, turning yntR golden

brOWI"I.

2.111 food processor, puree basil, tQ~siecfn;uts. anti~arUc. AcId Parmesan cli.i'iese. wine, ~moJ"l juice,al"l,q chicken breth and peocess until, blended .. Adr:lsalt,to tas.te and blend. Serve on p;asta; 'chicken, or seafood.

2 tflblespoons = 1 cotldl{l'if'nt

-2 condimems

ANGO-GINGER
~2 tablespoon olive oil

S·AU
.

per serving:
46 Calori,es (k.ca!)

1 CUp red onion, finely chopped

1 cup mango, peeled and cubed 112 cup tomato, chopped 1-1/2 rsblespoons fresh ginge~ minced. 1/4 wp fresh/rlnejitic~ 1/8 cup. orange jllice: 1!8wp dry sherry,

1 9 Total Fat
(19% calories from fat)

1 g Protein
9 g Carbohydrate

0' mg Cholesterol
3mg5Qdium
,

. 1-1-12,:a6Je5paO!lS brown 'sugar t

.'

i- f/2 tiJihle,;pOQM

white vinegar

Serves 8

113 cup stt-purpose tlour 3 cups fat-free chicken broth, low sodium
114 teesooo» salt
I

34 Calories tkcet) trace Total Far (1% calories from fat) 4g Protein 4.9 Carbohydrate

teaspoon poultry seasoning

o mg
S@rves W
1. Salute shauots in some 'of the broth untiL soft (set! Low-fat Cooking Tec:hniq\Je:ol. Grad1.!<l!lly whlsk iTt the fLour,

CllOlesteml

U9 mg.Sodium

adding brorh as needed to fOml ilithic;k. paste.

~ 2. GraduaULyadd the r,emarn'ing broth, stirring

and cooking

until it!hick'en,ed. Acid the satr and poultry seasonmg .

.2 fablespoom = Tamdiment

HONEV-CHILI
1/4

SAUCE
56 Calorjes (kCc1'1J
1 9 Total Far

cup shallots, ch.opped fine

2/3 cup honey, slightly warmed 1/4 cup sherry vineqsr

1 teaspoon pds(/fa cllll.epowder

1/4 teaspoon ground cumin 1-1/2 cups f<lt-.fre~ chicken broth, low 50dium salt and pepper to ra'He I teaspoon cilantro,.chapped 3 tablespoons chopped pecans; toasted

(13% calories from fat) I' 9 Protein 13 9 Carbohydrate

o mg' Cholesterol
48mg Sodium

1. Coat a' saute pan with cooking spray and place on rnedlum-hlgh heat, Add chopped shallotS and saute until tender, 2, Add the honey ami vinegar 1:;p the pan. QUlctly: stir'in the' chne powder,c::umil1, and broth. Br:~ngto a boil and
reduce by half, 3. Tr.ansfer sauce to a !}tender or roocl processor pepper, Stir in cilantro.

and

blLend at high spe-ed until srnooth. pecans,

Season

to taste

with

;satt

al"\d

Gamis.1i dish wittl toasted

LEVE L I

per serving:

4- ounces shallors 2 cups white wine

l tablespoon:> arrowroot 58 Calories (kCill)

traCe Total Fat

(0% calories from fat) 3 g Protein
5 9 Ca(bohydrat~

2 CUps tet-tre« chicken broth, low sodium

6 tablespoons
1

lemon juice

tesspoot: lemon grass, minced

, tebtespoon fresh dill, chopped

o mg Cholesterol
107 mg Sodium

Serves 10
1. Coat a Large saute pain with cooking-spray and saute shaUots until soft

(not brown), moistening

with wine

If" necessary'.
2. Dt550lve me arrowroot
"CO

in 112 cup of the cnkke.n broth.

~et aside.

3. Add remaining wine

4. Add the arrowroot 5, Ret:Lirn 'the seucetc 30 minutes,

shallots

arid reduce' by lialf. Add remaIning chlcken broth al'.'bd reduce by half ~galin.
t.o a food proeesser or blender and puree untiL srr,oo'!!h.

mixtur,e.

Transfer the mixture

tine pan, Add

lemon

jui<::e~and l,emoCl grass and simmer

c:i"verLow

bea'tfor
.

about

until thick,

Stnli~ out the lemon 8J8:S:!j ~nd stir in the dIU.

" , CHILLED CUCUM

~whole hothouse wwmplU
112 cup fed onion, chopped 3 Mblesp,oom iresh dil! weed, chopped , tablespoon fr~'jh mint, cropped 1·1/4 WPS" nonfaNJlain yogUrt

per serving:
.60 Calories (kcaJ)

trsc» Totel Fat ,(5% calories from fot)

5 9 Protein 10 9 Csrootwdrete

1/4 teesooon salt

1/8 teaspoon

Nil(~ p€pper

1 mg C}lolestewl
191 mg Sodium

l!UHe<lSpOon cayenne" 1/4 tablespoon cftfery seed

Yietd« 1 quart (serving stze: 1 cup)

Combine all ingredient:; and puree with blender. ChiLL Garnish wit.h, choppeddill or parsley.

1 cIJpmup

1/l veget~ble

'1- 114 cup« onions,

diced
38 Calories (keaO
fi'Jt-free

1/2 teesooon garlic, cnoppea

1-1/2quilrts 1-1/2

chi-cke-nbrottt.low sodium

rrace Total Far (9% calories

from (..'t)

pounds asparagus, diced 1/2 potzto. diced

I dash salt 1/2 tea.spoon ye!iow musterd seed

2 9 Protein 59 carbohydrate

o m9

Chole5terol Sodium

1 dash t r-stnce mix 112teaspoon 'dr.y mustard

1780 rog

1. Saute onions and gar'lk in 1/4 cup of the' c,hi'cken broth, 2. Add asparagus, pcot<lto, ilnd remaining
s'todc Bring to
Oil

boll, Reduce heat and ~jmm€r

01"

1S 'to

20 minu:tes.

3, Remove soup from heat and puree with with the spices. Serve. 4. If desired, add protein powder just before

a food processor

trnmerslen

btender.Re'turn

to the pan ~nd season

:servin.g.

p~r 5prving:

t Tablespoon shallot, mi'nced , dove ga,/ic, pressed or minced 3 cups b~lrremursquash, peeled ana s€,eded
1/2 CLIp fat-free chicken broth low sodium 70 Calorie~ (kc~1) trace Total Fat
(1% calories from fat)

39 Pr;ote:ln

18 9 Carbohydrate
Serves .3
(J mg

Cholesterol

89 mg Sodium 1. Combine the, snalLot andl garlic::in 3 nonstick saucepan an~ cook over low heat until t!f~i"lslu.cent. addirrg !I little wat.er if necessa I')' to prevent ~lI;Qrphing. 2. Add the squash ~lId ctJicken broth-and blender or food preceeser and puree, simmer until the squash is ~oft,a'bQut 20 mtm.rtes.. Transfer toa

1 Itetl,lrn the &otJPto the pan and plaice over rnsdjum l:iIe\t:t;; t,mtit ne<3ted through. Serlle,
4. If desued, add prote'in powder just before ser\l'ing:

LEVELl
, 2 Cl.IPS$OUP, 3 tablespoons protein powder'

1,prrie;ir1, 1 vegetable

pel' serving:

3 cups low-sodium tomato juice

2-1/2 CUp5 nothouse cucumbers, peeled and diced

20 Calories (kcal) trace (4% csloaes

Total Far
from fat)

112 cup c~rrors, peeied

an (J,diced

3/4 cup earch green and red bell peppe'/"'- seed.ed and. diced
1/2 red onion, diced 25haflots 2 g8rlic cloves 113 cup red wln~, i!inegar 1/3 cup fresh'/'emonjuice
1 re.asponn paprika

19

Protein

5 9 Cilrbohydl'<i!te

o mg ,Cholesterol
5 mg Sodium

) 14 n~p ea~1i fresh 0.r.e.q.mo, basil, and Ita/lim parsley, chopped

. 114 {easPQon wiJite- pepper
J/4 Serves. 10 (yields 10 cups)

:teaspoon T~b3St;O :\'8uce·or to taste'

1. PILac;;e tomatoes, the p-rocess until smooth.

tomato

luke, cucumbers.

carrcrts, green and red pep pen, onion, snaLlots, lind garllc in a food prQcessor' or btender and

2,Add 'the vinegar, L,emon juice', paprika, Oregano, basil,

blend. Chll]. for several, hours before.serv.fng" NOl":e: AddItional protein

parsley,

and white pepper' a.nd process

1::0 cccmblne.

Add fabas.co sauce to taste and

powder is.nctrecornrnehded

fC!T 'ttIis I"ecipe., If ee)ired,

we :J\.!.ggest'mOit you t~ke

'

'pro'teil1 powder separately

with )lour meal,

perservinq:
1/2

teaspoon dark sesame oil

1/3 cup shallots, fineJy chopped J. tablespoons
107 Calories (kedl)

miso

3gTorai

har

1 quart vegetable $tack .

714 cua firm silken ~ofu)'diced ~.. '

(23% calories from fat)

3 tebtespoons-scsulons,
Serves 8
I •

4gProtein
16 g Carbohydr.ate I mg Cholesterol 1052 mg Sodll1m
I, L •

sticedtor. gami:;/)

1, Heat the sesame oil in a saucepan o"... ~

medi'uF1l
,-:'

heat, ;':d~ the sh.atLots·ano ·cool. u!'rti'~t,:aIl:;~.U1!erlt. . -.. ." . -,' .

..

2. Add 'the mlse paste and 'mix' well. fl,dd the s'immer for 15 millu:tes,.
3" To serve, ledle ,4. If desired, irrto bowls and garnl~n
J

veie~ble:~t.OC~:.<ln'd to",! ~im.:ner , ~e~~ceJhe.at. t~ low b'rjng,

.. serv[ng
.
._',

and

.aach .

~. ~ii:n'tofl.l:antr:staltions, .
',_ ,.

add protem

powder

jus'!: ,be-flor,e ser~ng __ ..

~mup,3 tetue spoons ptoteu:

1/2 carbohydrare

f)O'M"IS;;;q;;;

VEGETABLE SOUP
4 fed potetoes, cut into t-Inct: cubes 49 Calories

("'cal)

4 cups onions, quartered 1 cup carrots, sitced

1 inch tllick

trace Tota' Fat (2% calories (rom fat)

7gProt:ein

3 cups celery- sliced 1 inch thick

1 cups Zl1cciJil1i,

siiced , inch thick

10 9 Carbohydrate

8 ounces tomato smice, canned 2' doves qerlk, m~nmd.· 114btmch fresh parsleY, chopped

o mg

Cbotesteroi

377 mg 50diI.Jm

1!4 bl1{ldl cilantro, chopped.

dash 'pfiJ'ck puppet: Serves IS 1. In a large steckpot, corrlbin€ the ehleken broth, potatoe~. onions, carrots. en4 c~le~y. Bl'ing to a bell, reduce heat to mediwJtH,igh, and simmer until the potatoes are-tt'ln"de:r! about jo minutes. 2. Add the zucchlnt, tomato sauce, garLk.,j::IarsLey. and cHantro. Re:duce,beiit t? meditlm-low ~I'ldcoo~ 'for 10 to 1S mlnutes more, or until the zucchin'i is iu.st tender., Season te tast'e-";"it~ black.p~pp~ ~tJd'S~~. ' . 3. If desired, add p.rotein powder i'U~t before serving. ,

LEVEl

:2 ClIpS white win«

1

oni'on,iinely chopped
5 roasted ted pepp,ers

57 Calories (kciJ,l)

trece Total Fat

(5% calories from fat)

2. (UPS ceiery; chopped

I

teblespoon garlic minced

2 plum t'omaroes, chopped 1/4 cup

39 Protein
d g C~rbQhydrate

tumaio paste 2 cups far-frec-·chicken

1 t;ablespcw.m

o mg
,

Cholesterol

. '.broth, low sodium ~

dried thyme

145 mg

50dium

1/4 tea'5'poon eEch ground white pepper and ground cumin , dag-h salt' Serves'

2. (yie/d5 12 cups)
~!1!li

1, Heat wine

l<l1"8&, heavy soup pot over medium heat. Add onicn, red pl$pers.. 1!f1d celery .. COG!; and stir for 3 mJntlt:es. Stir

in garliC. Cook for 'Z more minutes, addiing mor:e wir:e'iif n~,~~~ary. 2. Add tomatoes, tomato 3, Pure.e
SQ!.IF.l

paste, and broth; cover and brinfto or blender.

a boil, Redu<;e heat ~neJ·~'mmer f~, Z5 mTnutes. and heat-tflrouih. •

in a food processor

Return 'to t;.he ~al'l, add seasonings,

4. If de~ir",d, add prereln powder Just 'before serving.

LEVEL I
T cup !>OIJP, 1 titble5pOOII PIoreiil 1/2 protein, 1 vegetable

per serving: 233 Calories (kcq,J) 2 9 Tor .. IF.at

(8% calories from ist)

3 tablespoons

protein

powder,

such as 8eachbody®

Wiley Protein Powder

1/2 nip berries

112 banana

1!2cr.lp ice

20 9 PrOt'ein 36 9 Carbohydrate 4 mg Choie5teroi

J 3'0 mg Sodium

Serves

Combine all the ingredients In a blender. Blend until smooth.

1 proteiI'),

1 dairy. 1 fruit

per serving: 253 Ci1lories (kea/) 4 'tablespo'ons protein powder, such as Beachbody@ Whey protein Powder 1 cup berries 112ban~.l1a
2 9 Total Fat

(9% calories from fat)23 9 Protetn 379 C"rbollydrate 4 mg Cbotestero! 130mgSoailim

//2 cup ice

Serves 1
Combine all t:he ingredien-cs in a blender. Blend untlt smooth.

tab,le5poons protein
1

powder,

sucb as BeachbodyJl!

Whey

Protein

Powder

328 Calories (kcal) 3 9 Total Fat

(9% calories

cup berries
1

whole banan.a
1 cup ice

from

fat)

279 Protein
52 9 Carbohydlate

4 mg elmlestew!
i3 Serves I

I mg Sodium

Combine all the ingredients

in a blender_ BLend until smooth.

SOY SAUSAGE

MUFFIN
each)

2 ro 4 my sausag,e petties (approximately SOcalories 1 :to 2 ~ngli5h mllffin5 1-//2 ro4 ounces fat-free mozzareila cheese

395 Calories

(kc<1l)

7 9 Total fat
(2% calories from far)

34 9 Pmreill
46 9 Serves 1

Carbohydrate

28 mg Cholesterol /490 mg Sodium

instructlons. oven or under "tile broiler for 2 to 3

I. Cook soy sausage accQ~dii"ig 'to package 1, To!! the English muffin miuntes or untfL cheese

with the cheese end cook. in a toaster

merts. half,

3, Place sausage on one muffin half and top w~th other

LEVEl: I

per

serving:
(kcal)

320 Calories

1-1/2 Ounces fat-frf!fI Parmesan

1/2 tablespoon

cheese, grated

6 9 Tatul Folr 07% calories from fat) 49g Ptotelt»

16 9 Carbohydrate 78 mg Cholesterol

fresh basil, chopped

Serves 1 1. Coat a nOr)$tick skillet with cooking spray and place over medium heat,
set. Add 'the diced

67:8 mg Sodium

2. Lightly b~at the egg whites with a for~ and add to the pan.Cock, !ltjrril'!g. until halfway

thicken .and (QQKthrough_ Add salt and pepper to. taste.

Gdrnj~1) with fresh ba~iL:and serve,

per servmq:
3 ounces chicken breast cooked and diced
455 Calories (keiJ/)

:3 ounces fat-free Permeso» cheese, grated

2 teaspoons fresh basil. chopped

() 9 roral Far
,(12% talorie's

from

fat)

70 9 Protein
30 9 Carbohydrare 112 Serves J

mg

Chole5ferof

1093 mg Sodium

, _Coat

<II

nonstick skillet with I:ooking ~tay

and pL;,ce over ~e-dlum heat,

2. Ligntl.y beat me egg whites witn a fork and add 1;0 me pan.COQk, :l!tilrrillg, until hilLfway ~et. Add tI1e elced chicken and COQ~ thraugh. Add satt .and pepper to taste. Garnish with fresh ba5~l and serve.

4 ounces cflickell breast, cooked and diced

4 ot/nees rat-free Parmesan cheese, qrsted

596 Calories (kcal)

8 9 Total Fat (12% calories from far) 90 9 Protein 40 9 Carbohydrate' 149 mg Cholesterol 142 r mg Sodium

tablespoon

fresh bi'J5ii, chopped

5Nve51 I. Coat a nonstick skillet with cooking spray and pl<!.;;eover medium heat. 2. Ughtly beat the egg whlte~ with a fork and a.dd to the pan.Cook, stirring, until halfway set. Add the dic,ed
chicken and cook 'tnrough. Add salt and pepper to -taste. Gsrnlsh witn fresh ba,si'Land serve,

CHEESE

SCRAMBLEskim milk cheese,

2 tablespoons 1-//2

230 Calories (kcai)

ounces mozssrette

part

skim,

grated

49 Total Fat (29% cClIOrj'e5 from fat)

salt and pepper to taste

34g Protein 5 9 Carbohydrate 24 mg Cholesterol

Serves

450 mg Sodium

1. Ina bowl, lightly beat the egg whites with the skim mille 2. In a rnediurn pan coned with ve.g·etabLe spray, add the egg mlxl:iure and cook slightly-then ami cook to desired firmness, add the cheese

LEVEL I

per serving.' 8 whole egg whites 3 tablespoons skim milk

388 Calories (kcai)

3 ounces mozzarella cheese, parr skim, grated sstt and pepper to taste

79

Total Fat

(35% calories from fat) 53 9 Protein 8 9 Carbohydrate 47 mg' Cholesterol 653 mg Sodium

Serves 1
1. In a bowl, beat the egg whites with tile skim miU;, 2. In a medium pan coa't~
and cook to desired

with vegetable

sprey; add tlie egg mixture

and cOQ~sligh'l:ly,-thel1 add tile cheese

firmness,

per serving:

4 taNespoons

skim mill<

506 Csk:

(if'S

(kea])

4 oUl1ces mozzarella cheese, part skim salf lind pepper to taste

9 9 TOfal Fat (35% calories from f~i)

68 9 Protein
10 9 Carbohy(j-flJtll'

62 mg Cholesterol Serves I
I. ln 11 bowl, beat the egg wni'e~ wuth the skim milk.

845 mg Sodium

2. '11'1 medium pan eeated wirh vegeut:lle spray, add the el!J!lmixture and cook slrgl"ltly-tlnen a
and COQk to desired firmness.

add the cheese

J/2 cup Roma tomato, diced

! cup
{j

spinach leaves, cieened and dried

egg whites 1-1/2 ounces {eta cheese, crumbted
7

239 Calories (kcai) 9 9 Total Fa't (35% ca,lorf~s from fat) 29g Protein

tablespoon fresh basil, c/lopped

9 9 Carbohydrate
38 mg Cholesterol 835 mg Sodj[jm 5eorv€'s 1 1. In a small nonatick pan coated with vegetable
Remove and set aside.

spray, s~u-te tomatoes

and spinach until sUglnty tender'.

2. Whisk the egg whites. together in a bowl and idd to the pali- Cook, stlrrtng, ever low heat until almost set. Add tne vegetable rnixtuer, cheese, and bMil. Cook to desired firmness.

LEVEe I

cup Rome tomaro, diced

1 cup splniJch iesves, ctesned 8 egg whites 3 ounc~s feta cheese, crumbled 1 tab'lespoon fresh basil, chopped
12

and dried

384 Calories (kcaf)

18 9 Total Fat
(43% calories fwm far) 42 9 Protein

9 Carbohydrat@

76 mg Cholesterol 1419mg Sodium

Serves 1

I, In a sm<l1J nonM:lck pan coated with vege1:abLe spray, sa lite tomatces Remove and set aside.

and spinach IIntjl sligt11)lytender.

2. Wnisk the egg wnite~ tQgether in a bowl ilnd add to the pan. Cook. stirrin,g. over low heat Add t<he vegerable mixture, c-heese, and basjl, Cook 1:0 t1e5lred firmnEi:SS.

Ul"itlt

alrnest set,

per' ~ervifJg; I CIJPRome tomato, diced

2 cups spinach leaves, cleaned and dried

51'8 Calories (kcal) 2S 9 Tots! Fat

(43% calories from fat)

10 egg .vMres 4 ounces tet» cheese, crumbled 2 tablespoons fresh basil, chopp-eo

55

s Protein

19 9 Carbohydrate 10 I mg Cho/r.i!Jfero/
1877 mg Sodium

5erves 1
1. In a small nonstick pan coared with

vegetSbte

spray,

s.aute

tomatoas

and -splnach until slightly t,ender.

Remove and ser asrde. 2, Whi:;;k the egg

wnites together

Add the vegetable

in a bowC and add to the pan. Cook. $t~ITing, over tew heat until alm05,t'set. mixture, cheese, and b<ls.rl. Cook. t~, oi;lslred.firrnness.

per serving: 191 Calories (k.ea!) 3 9 Total Fat

(15% cslories from {at} 32 9

salt and peppe« to taste 3/4 cup mushrooms, sliced

2 tablespoons

gte-eN! onion, chopped

112 Rom» tornaw, chopped,

1-1/2 ouncestow-tet cheddar:cheese, shredded

Prcaei»

7 9 C<!Jrbohydrate 9 mg Cho{e<;terol 59'6 mg Sodium

ServE'S 1
" In a smaU bowL, ~ight:L)'·be·ill: the egg; whites wlth a fork and season to taste with astt and pepper.

2. Coat: a small nonstkk cook until tender.

3. Add egg mixbJre

saute P~rl -with cooking ~pray and place over ·medium heat, Add th~ -vegetables . ,

and

and CQQkuntil set on the bottom, Sprinkle the: cirleese O\lef top, fold omelet a bit longer until eheese is melted and eggs are set,

in half, and cook

salt iiJndpepper to taste

3/4 cup mushrooms, sliced

298 Calories (kcal) 6 9 Total Far (i 9% csiortes

(10m far)

2 tablespoons green

0111'011;

chopped

1/2 Pome tomato, chopped

3 ounces low,fat cheddar cheese; stiredaed

50 9 Protein
8 g C;ubohyc(r<:te

18 mg Cholesrero!
966 mg Sodium

Serves 1

1. CQat a small nonstick cook urrtll, -tender. 3. Add egg mixture

sau'Ile pan with cocking spray and place o"'ei'

m-eonum iie3t.

Add the veg.f3<tabl~s. nd a

,JIld COOK untiIL set aT1 the bcrtorrr, .Sprinkt.e the cheese a bit lODge'r untrl cheese is, melted and egg!. :ar~ set.

over t~p; fold. omelet

in half, and cook

salt and pe'pper to taste

1

395 Calories

(kcaJ)

cup

mU5tJ'fO'OfflS,

sliced
(19%

8 9 TQti11Fat

2 tablespoons green onion, chop'p',:d

1/2 Rami! ,tamato,.c/;oppem

ceiones from far) 64 9 Protein

13 9 Cflrb ohydrate 24 mg Cholesterol 1256 mg Sodium

4 oUflces)oW'-Fat cheddar cheese, shredded

Serves 1 1. In a small bowl,lightly bearthe

satl1:e

eu whites wi~ afor~ and season to t3fllter with' saLt 91'1.0epji:'er .. p

yegetabLes and

2. Coat a small nonsetek

coal: '"ntil tender.

pan. Withcook!l'IIg spray and place over.medium heat. Mt,l1;tie

J. Add egg mixture ana cock: until set ,on tJI')'E'! bottorn,

Sp'i'lnkL~ tM

cheese-Viler

;l;0'~. T{.'ltd QI'f1elet in. naif, ana cook

a bit longer until cheese is melted and eggs are S.et.

2 dairy, 1 veget<lqle

CHEF SALAD-LEVEL
~f.lnces

per serving: 323 Calories (keel) 8 9 Total Fat (21 % calories frOin fat) 50 9 ProteIn 14 9 Carbohydrate 86 mg Cholesterol Ranch dressing 515 mg Sodium

Iet-tree turkey breast cho'pp~d 3 ounces ham slice, extre lean, tow. sodium chopped 1-7/2 ounces fat-free mozzarella
1/2 Roma tomatO', chopped

cheese, chopped

2 cups romaine

tettuce, cboooed

114 cup heerts of palm, chopped 1 ounce avocado, diced 2

teblespoons. low-is:

Serves I foss, ingredients together in a bowl and. d,ri:z:z:lewith dressing'.

per serving: 452 Calories ({('cal)

4 ounces ham slice.extre lean, low sodium, chopped

3 ounces fat-free mozrsrelis cheese, choppe-d

9 o Total Fat
(18% calories from filt)

1/2 Roma tomato, chopped 2CUp5 romaine lettuce, chopped

114cup hearts of palm, chopped
1

74 9 Protein
18 9 Carbohydrate 119 rng Cholesterol 72Q

ounce

avocado, diced

3 tebtespoon« l.ow-fat Ranch dressing

mg

Sodium

Serves

I
tog~rhet

Toss 1ngredients

in a bowl and drizzle

witn dre":;ing,,

5 ounCES

tot-tree

wrkey breast, chopped

slice, extrs lean, low sodiuu», «bopped
fa{-freo: monare{fa

5 ounces/win

67 I

Calotte: (k.ed/;
14 9 Total Far

4 ounces

cheese, choppr;:d

1 Roms iometo, chopped

2-1/2 cups romeine lettuce, chopped 1/4 cup been» of palin. chopped 1 ounce·s svocsao, diced

{20% calories from fat) 96 9 Protein 26 9 Carbohydrare 15Qmg Cho/esterol5352

913

4 tebiespoons tow-tet Ranch dressinq

mg Sodium

Serves 7
Toss ingredients togot:IUlf in
iii

bowl and d~i%.l!iLe wlth dre5Slng_

6 ounces rop sirloin 2 cups arugu/il' 1/2 pint cherry.tomatoe~; halved'

398 Calories (kcaf)

11 9 Toral Far (4l% calories from filt) 38 9 Protein 20 9 Carbohydrate
87

112,wp carmed ertlcbok« /lear(s, drained

2 tablespoons balsamic vif]aigrerte (see recipe)

Serves 4'
1. Grill or broil steak until done, spprcximetety 2, Toss together
drizz~

mg

CnOIf!5t€'rol

293 mg Sodium

7 to 10 minutes

0111 .each

side CooL and

CU'I:

Tnt.o j -tnch sllces,

the arugI-ILa. tomatoes,

and aM::ichoke heatts. arid a,rr"9fige on plates,

TQP with the >'teak and

wah balsamic vil'laijgrette.

LEVEL I
6 OW1Ct'5 steek; 2 rabJe5pOOf'l5 2 proteifl, 7 lIeget~ble
r/.",,,:,,"i,,i<i".~~

pet serving: 531 Calories (keilt) 1/2 pint cherry tometoes, halved 314 cup canned artichoke hearts, drained 3 tablespoons
Serves 4

14 9 Totel Fat (42% csiories from fat) (see recipe)

51 9 Protein

balsamic

vinaigrette

26 g C<1rbphydrate
116 mg Chalesterol

41-4 mg Sodium 1. Grill er broil steak until, done, approximately 2.,

T05S together

7 ee 10 mimJltes on each sldl;! Cool and cut into l·incn slices.

the arugyla, t;omato-es, and artichoke hearts and arrange on" plates, Top wi1lh the ste,ak and
batsarnlc vinaIgrette.

drizzle

with

per serving: 10 ounces t.op sirloin

ClipS

arugula
I cup canned

695 Csiories

(kea/)

t pint cherry tom.'Jtoes, halved artichoke tieerts, drained

belsemic vlnaigrerre (see.recipe) 4 tablespoons Serve,.; 4
1. G~iU or broil steak untIL done, approximately 2. foss together the aruguLa. tiomato$s, 7 tQ 1-0 min Lites on eaeh s1t1eCool, and cut into 1 ~rn(nslices,

17 9

Total Fat

(41 % calories from fat) 66 9 ProteI'"

40 lJ Carbohyd}"ate

144 my Cholesterol 547 mg Sodium

and artichokE) t'!eart~ and al"rang~ on plates.

Top witch the steak and

drizz.Le with balsarnic vinaigrette.

3/4 ounce low-fat mayonnaise

1-2 teaspoon lemon-zest squeeze of lemon I tablespoon shredded carrots I tsbiesooo«
1

248 Calories (keaJ) 5 g Total Filt (17% calories from fat)

44 g PrO'teiJl

cbooped celery
chopped green onion

5 9 Carbohydrate

I tebtescoon

5' mg Oioiestero!
348 mg Sodium

tesspoon celer» seeds

Drain canned tuna I!OO pti:!Ge in 11small

bowl

Add mayonnaise

?nd mix t"hO'rol.Jghty. Then add lemon zest, lemon

juice, I;rarrQts" oeL.ery, gre,en, enlens, and cetery

seeds. Blend tQ;gether,

2 protein, 1 far

,8

ounces tuna, canne'd 1 ounce low4ar mayonnaise

3/4

337 Calories (keal) 7 9 Total Fat (17% calories from fat)

teaspoon lemon zest

HjUeeZe offemon

2 fablespoon slm~dded csrrot«

2

59

g Protein

tablespoon chopped ce.lery

2

8 g Cilrbohydri.if!? 68 mg Cholesterol
447 mg

tablespoon chopped green onion 1-1/2 teaspoons celery seeds

Sodium

Serves r
Drain cann.ed 'tunil find pla roe in a small
Lemon julce, carrots,

b_owL. Add m:! :(omlalse

:and mix thorou:ghLy,

Tt'len, aqlti lertiof) .. est,

celeryJ greer-. onions, and ce1:~ry ~,eeds" Blend together,

Qlmces' Ulna. canned

1-1/4 ounces

tow-tnt

mayonnaise zest

459 Calories (kcaJ/ 10 9 Toie! FM

1 tablespoon

lemon

squeeze of lemon 3 tablespoons shredded carron

(20% calories from filt)

75 g Protein 15 g Carbohydrate

3 tebtespoans chopped
3 tablespoons

celery

chopped

green onion

85 mg cnotessero! 549 mg Sodium

2 teaspoons ceieey seeds

5erves 2
Drain COln.,edtuna and place iii a ~m~LLbowl. Add l'I'Io!Iyo-nnaFse and mix thoroughly.' T~en add Lemon zest, Lemon

iu~ce.c:arrots< celery" green onions, and celery seeds, Blend t'Qgether.

per servIng:

6" ounces

skinless

chicken

breast hal.ves

2 tablespoons

iow-f.3:t m'lyo:rJl1.3ise

2 J 7 Calories (kciJl)
6 g Total Flit

3/4 tablespoon
1/8

Dijan fD(Jst'ard

2 t<Jble5poons green onions, diced

(25% calories from fat) 32gPmtein

71{1Carbohydrate

teaspoon

bli!Jc/tpepper

7/8 teaspoon

fresh dill

1/4 cup celery, diced

79 mg Chotestero;
257 mg Sodium

Serves 4
Poach chicken; cool, and dice. GentLy combine ready to serve, the chicken with the remaining ingredients and chH.l untJ~ '

2-112 ounces I.ow-far mayonnaise I' teblespooo Dijon mustsra

2-1/2 table5poo17s greell onioll5, diced

345 Calories (keal) 12 g Total Far

(32% cstories from fat)

1/4 teaspoon blacK pepper 1/4 teaspoon trestv dllf 1(2 cup celery, diced
105

43gPwtein
14 g Carbohydrate

mg Cholesterol
36' mg Sodium

Poach chicken; cool and dice. Gently combine

tl'le chh:l<.en with tne liemailfling ingrediM,ts

and chill until

ready

to serve,

3 ounces low-fat mayonnaise 1-1/2 tabfe'spoom Dljon mustard

3 CLIPgreen onions, dJced

517 Coknies

(kea!)

169 Total Fat (26% cetories from fat)

1/2 teespoon bl;;u;k pepp~r

599 Protei«
389 Carbonydr1tt'e
132 mg Cholesterol

1/2 teas-poem fre-sn

aill

314 cup' celery; diced

544 mg50dium

Poach chicken; coet and dice, Gently

combine

tfle ehrcken with the remaining i~gred'ients and chill untll,

rea dy to serve.

1/2 teaspoon chili powder

112 teaspoon ground

cumin

J/2 teaspoon cinnamon 2 teespoons olive oil

1/4 cup brown suqet; packed

1/2 tab{esp_oon
fresh garlic, finely

chopped

1/2 tebtespoo« Tebesco .sauce

Serves 4 (yields 15

ouncee;

1. Preneat even t-.c 350 degree~. 2. Stir together salt, pepper, cumin, chili powder, and ,6nnamon. then coat pork wi'th the spice rub. 3. Heat 1 tablespoon eil in a 12-fnch skillet over moderately hIgh heat end brQwn pork, t;lrrning, abeut
4mfnl!te:i.

4. Stir together
.

brown sugar, garLi~. and Tllbasco and paterrto

top of t$!'Iderloin. Place pork in a ro'astlng pan

and cook in the oven fOl1' 20 m]nutes.

per ,erving: 556 Calori~fj (kca/)

cut length wise jmo

1 cup fresh spiniilch 112 eech fed bell pepper, 1/16

eNn strips

13 9 Total Far
(37% calories from tet)

cup
ICLJfJ

golden

raisins
Islaml PQl'k Tenderloin

Ntlpa cabba9_e 6 ounces

39 9 Protein S19Carbohydrate 111 mg ChoilE''Jtero/

787 mg Sodium

2 ra/:!Jespoons cumin Vinaigrette (see (ecipe)

Serves'
1. WhiLe the tenderloin set Si~Q. 2, Toss spinadi, cabbage. 3, Prepare the dressing. 4. iMournd salad mixture Is roasting in the oven, peel. ,md cut oranges crosswise bell pepper, into 1!4~~nchtnick. slices "nd

alld

raisfns In a la'rge bowl.

on a Large pLat~. Arrange pork and orange slice:;; on top and driuLe wi-th dreSSing,

~ __ 3_-/4

eadl orange,

peeled and

Dut 882 Calories (kea!)

1-//2 cups tresh spinach 3/4 each red bell pepper, cut len,9tllwt-se into chin -strip;; 1-8 cup golden raisins
1-1/2' 8

17 9 Total Fat (35% cetories (rom fat) 529 Prott!!in

cups Napa ounce«

3

cabbage Pork

H/ana

Tenderloin
(see

939 Carbohydrate

tablespoons

(;umitl vjnargrette ., "

reiipej .

147 mg Cholest.t;roi

862 mg Sodium

1. Wnile the 1:ltrlderLoin is roasting

set side,

in the even, p-eel Md QJ1:'ofilnges erosswjse

..

'

tnto 174- inCh tni.ck sUces. and

'

.. ,

2. Toss spillilch, cabbage, bell, pepper. ~ 3. P~epare the dreS':oin,g.

and talsjns' In ~ large b-Qw~. .,' .

", ."

4. Mounds.alad rniltture ,oil,So Large plate. Ana,ng" pork and Qrcar.geslices on top and dri:z:z:te. with,dressin,g.

..

1 each or.ange, peel~d and cut

CLIpS

fresh 5plf).ac/l 1/4 cup golden. ftti'$ins 2 cups Napa c:,abb.i!lge

10 oU(JcE'si:>/(md 4 tabfespool1j
.

I esci: (,ed beN pepper, cur lengthwise

into thin 5tfip~ .

10'29 Calories (kcal)

1.9 g Total Fat (31% calories from f:at) 69 9 Pro-rein 87 9 Carbohydrate

147 mg

Po,k Tender/oil:!
wmin

lIinaigrcrre

.'.

{s.ee recipe}

Cholesterol

986 mg Sodium

1. While tl'1e tenderl,oin

ls rcastlng

in the (lven, peel and ~ut orang,es, Clf'oS5wls~into 1l4-iru;1i thick sli(;es and raisJns in
&

set side.
2. Toss spinach, cabbage. beU pep'per,and

brgtl ~wL.,· dressin.g,

3, Prepare the dressing.

4. Mound ~aLl'idmixture
01'1 a

l~rge.pl.rte.

Arrange pork and ol';:In;ge'sLie,es on top andi d~i~:lLewith

per servlriq: ~ounces shrimp, peeled low-sodium rice vinegar

1/4 tsbtespoon 7/2 teaspoon

soy sauce

332 Calories

(kcal)

4 9 Total FiJt (9% csiories from rat)

7/4 cup fat-free chicken broth

r -4

teaspoon qertk, minced

44 9 Protein 33 9 Carbohydrate 259 mg Cholesterol

1-4 'teaspoon ginger, minced

1-2 Clip fed onion, sliced in wedges

t -2 cup broccoli ttorets

1-1/4 cups snow pees, trimmed 1-112 cups mushtooms, halved r 14 cup yellow bell pepper, cubed
1/4 C!Jpo can n Serves I

552 mg Sodium

ea water

ch esin ut5, drs! ned

1. Wash shrimp arod drain welL 2. Healt the soy sauce, rice vinegar, and 2 tablespoons of d1e chicken broth ili a seute pan over medium heat. Add the garU~ and ginger and 5:aulle until tender. 3.Add all the vegetables to the pan and continue to saute, stir,ring 'and adding more bl'-oth as necessary.
and the shdmp is opaque_

Add shrimp when the vegetabLes are haLfwa!y

clOoked and savte until the vegetabl~:o are tender

per serving: 8 ounces shrimp, peeled

112table5poon low-sodium .soy sauce

314

444 Ce)lories (kea/) 5

teaspoon

rice

vinegar

9 Tora/Fat

112cup fat-frS'f! chicken broth

1/2 teaspoon garlic, minced

(9% calories from fat) 61 9 Protein 44 9 Carbohydrate 345 mg Cholesterol

112 teaspoon ginger,

minced

3/4 cup red onion, sliced in wedges

314 cup broccoli floret:>

920 mg Sodium

i-112 CUp5 snow pea'S, trimmed

1-314

cups mushrooms, halved

1}2

cup yellow

bell pepper,

cubed
chestnuts,

112 cup canned

water

drained

Serves 1
1. Rinse shrimp

and draln weLL.

2. He-at the soy sauce, riGe vinegar, and 2 tilblespooM of tile chicken brlOth in a S8'ute pan ever medium heat. AcId'the g<llrlic and ginger and saute until tei"!der.
3. Add all the vegetabl-es

to the pan and oQ;rrtinu6 to :Saut,e, stirrin,g and adding mlOre broth as necessary. are tender and t:he shrimp is opaque.

Add shrimp when the vegetables

are h.atfway

c;oolo:edand saute until the vegetables

SHRIMP

STIR-FRY

- LEVE
Sduce

3/4 tablespoon Jaw-sodium soy

1 teaspoon rice vinegar diicken garlic, 3/4 r;vp fat-free 3(4'

571 Calories (Ileal) 6 9 Total Fat

(9% calories from fatJ

broth

teaspoon

minced
sliced in wt'dges

78 9 Protein
59 9 Carbohydrate
431 mg Cholesterol

3/4 ~ea.spoon ginger; mtrrced

7 cup red onion,

I cup bbroccoi! florets

1-3/4

i290 mg Sodium

cups snovrpvves, trimmed

3/4 cup yel/ow beJi pepper, cubed
r;hesuwts, drained

2 cups mushrooms, halved

314 cup

canned

water

1. Rlnsl;) shrimp and drain

welt
(If t:i'te ch~cken broth
ijln

2. Heat the-soy sallce, rice vinegar, and 2 tablespecos

a saute pan OVIS!' medium heat, Add the galrlic' and ginger and saute until tender,

3.Add aLL the v..:get:ables to tile pan and continue to saute, 5Itirrlng and adding more 'broth as nece-s.s.ary. Add shrimp when the ",egetabtes cooked and saute unt"iL the veg.eitabLes are tender and the shrimp is opaque.

<lte halfwa>,

per 6 minces gmJ,;,nd

turkey bteost
306 Calories (<;cal)
12 9

T-1/2 tsblespoons sourdough bresdcrumbs

3 tab/esp·oons low-fat buttermilk 2-1/4 tesspoom green onio!1s, minced 2- i/4' teaspoons parsley, chopped
7/4

Tote! Fat

(35% calories from far)

379 Protein
11 9 Carbohydri'lte

teaspoon

Dijon

mustard

I da5n WprceHershire

sauce

10" .mg Cholesterol

black pepper to taste

252 mg Sodium

1. Prel\eat the

rrill or broiler.
lntc p~t;tE~~. a~1;eacc;ording to nutrition
levet (see below)_

2. Combine all ;l1gr!;)diem:~ and divide mixture

3_Grill until cooked through, 7 to 10 minutes pel" side.

6 ounce patty Iprotein

per serving:

·~ounces

ground turkey brea5t

2 tablespoons sourdough breettcrumbs

4 tiJble~poon5 low-fat buttermilk

410 Calories (kea!)

16 9

Total Fat

3 teaspoons green onions, minced

3 teaspoons parsley, chopped

(35% calories from fat)

49 9 Protein
14 9 Carboflydri!tte 135 mg Cholesterol

7/2 teaspoon DUonmustard ;] dashes Worcesters11ire s.nlce

2 dashes b{ac:k

pepper to taste

351 mg Sod,ium

Serves I
T~Pnilheat the grill or brolle~·.

2. Combine:aLL ingredients arid dh/ide mixture

into patties,

size accGl'Cling to nutridon

Level (see below).

3. GrTll until r.:Qol(edthrough, 7 tol 0 mi!1utes per side.

per 5@rving: ~ ounces ground ruthey bteest

2-112 tablespoons sourdough bresdcrumbs 5 tablespoons low-fat buttermilk 512 Calories (kcal) 20 9 Total Fat
(35% calories from far)

3-3/4 teaspoons green onions, minced

3-3/4 teaspoons perstey, chopped 314 tesspoon Dijon mustard

67 9 Protein
18 9 Carbohydmte

2 dashes Worcestershire' sa lice 2 dashes Mack pepper to taste 5ervl':'s )

1" Prehealt lJne griLL or broiler,. 2, Combine-all ingredterl,ts;;Ind divide mixture

169 mg cnoiestetol
443 mg Sodium

~nttl patti ..s, size according to nutrition level ~5eebeloW).

3. Grill until cooked through,

7 to 10 minutes per side.

1/2 red onion, sliced

I iebiespoon

466 Calories

(kcal)

minced garlic
top sirloin steak, sliced
ses<lrne oil vtneqsr 1 inch th.ick

11 9 Tots! Fat (21% calories from far) 46g Protein

49 9 Carbohydrate ginger

1-1/2 pound

1 tablespoon

2 table$poon" rice
:1ta'ble~poon

minced

9'9 mg Cholesterol 1591 mg Sodium

4 cups broccoli florets 8

YieJd, 6 cups
OlmCes

dried sobe noodles

2. Meanwhile. heat a :.matl amount of

3, Add beef and saute, running often .. 4. BLan~h broccoli In rJ"le boiLing water

:iQ)I

sauce in a large S;HJt:e pan, add the onions and gartlc, and saute until opaque, Stir 'bogetner the ell, 'vinegar. and g,ll'lger and add to t:ne s:eyte mixture •
and vented, for 2 minutes), Add to the meat mixture and keep wilrm.

with tongs, for 7 to 10 minutes, [or mlorowave on high, covered

1/2 fed onion, sliced

1 tablespoon minced garlic
1- 1/2 pound top "ifloin >teak, sliced

622 Calories

(keaf)

15 9 Total Fat

inct: thick

(21 % calories from fat)

1 isbiespoon

se.S<ime oil

6'

s Protein

2 tablespoons
4

rice vinegar
broccoli florets dried sobs

6S g Carbohydrate 132 mg Cbotestero! 2122 mg Sodium

I' table5poon minced ginger

CLIpS

8 ounces Yieids 6
cup~

noodles

1, Bring 2 quarts water to a boil. 2, Meanwh~le, heat a small amount of ::joy sauce in a l~rge s,aut~ pan, add the onions and g1!rUc, and saute until opaque.

l Add beef and saute.,

turning often

with tongs, for 7 to 10 minutes, (er mlcrowave on high. covered

Stirtog,ether and vented,

the oil. vinegar, and ginger and, add ee the for 1 rnlrurtes), Add to the meat mixture

saum

f1IiX'ture,

4_ Blanch broccoli in the bOiLln,gwater

and keep warm,

plt'r srtvitu):
i

~4

cup soy sauce

1/2 fed onion/sliced 777 COI/ories (kcal) 19 9 Total Fat
r

1 tahlespoon minced garlic

1-1/2 pound top ~iriOin steak sliced I inch fhick .

(21'% calories

from fat)

1 tablespoon sesame oii 2 ta.biespoorH rice vinegM I tsbtesooon

4nJps

li) 9 Protein

87 9 Carbohydrate
165 mg

minced ginger broccoli florets

Choiestero!

2652 mg Sodium

8 ounce5 dried sobs noodles

Yietds 6 cups 1. Bring 2 quarts weter
2. Me:mwhiLe,
1:0 a

boiL
amount of soy sauce in a L!IIrge saute pan, add the onions and garlic, and saute until opaque.

heat a small

3. Add b.eef and sa ute, tlolrni i1g often

with 1l0ng~, for 7 to 10 millute:;;, Sti r t:ogetl1~r the Qit, vinegar. and ginger (or m.lcrowave an hfgh> covered

an!;! 1!dd to

the saute ml x ture. and keep wOIrm

4. BLlli'\ch broccoU In tile boiling ~ater

and vented,

for 2 rninueesl,

Add. to the meat mlxture

per serving:

2 tablespoons molasses 2 teaspoons WorcesrerslHre seuce

4 garlic clove;, chopped

153

ceiortes

(keel)

4 9 TQialFi'lt (24% calories from fat)

21 9
[3

2 povnds 5kinless chicken thighs 714 re,aspoon s{j/~

1/4 re,l'Ispoon black pepper

Protein

9 CarbohydriJ'te
mg

86

Cbotestero!

lemon wedges
parsley sprigs
Yields 18 ounces

219 mg Sodium

1. CombIne fr~st 4 i:ngrediertts in anonreectrve 2,.Preheat oven to 425 degrees.

dlsh and add chicken, Cover arid marinate

!n refrigerator

1 hour, turn1ng occasionally_

3. Remove chlcken from dish, reserving ma.rfnaQe, and .ilrrange in a shallow mas1;ing pan coated chicken; sprinkle with salt and pepper,

with cooking spray. Pour reserved

marinade ever

4. Bake ·3t: 425 deg~ees for 20 mtnuees, b~.sdng eeeaslenalty with marlnade, Bake wi1thout basting fo, 20 minutes more or unti]. chIcken 15 done. Serve with lemon wedges and ,gam~:s11 Ith parsley, If deslred, w

114 wp fr('5h iemonjllic(j

2 tablespoons molasses
2

192 Ca,lories (kedi)

teaspoons 4
garlic

Worcestershire doves,

sa lice
chicken

5 9 Total Fat
(24% cetooes from fat)

chopped thiqhs
pepper

2 pounds skinless

26 9 Protein 10 9 Carbohydrate
707 mg

1/4 teaspoon sstt

1/4 teaspoon lemon

hlad:
wedges

Cholesterol

214 mg Sodium

parsley Yields 32

sprigs

ounces
~na nonreactive dlish and add chicken, Cover

1. Combine first 4 ingredlents

2. Preheat oven to 425 degrees,

and marinate In refr1gerator

1 hour, tlJrn·il'lgocc":siOna~Ly.

3. Remove ehlcken from dish, reservlng rnarlnade, and arrange in a shaLlow roasting chicken~ sprinkLe wlth salt and pepper.

pan coated

wl·th cooking spray. Pour reserved

marinade over

'-4~Bake at 425 degrees for 20 rnirurtes, basting occasionally with marinade, Bake without basting for 20 min:utes more $e[)le with Lemon wedges and garnish wi'dh parsley, if desired.

Or

until ehteken is done.

2 tebiespooos molasses
2 tl:lt3spoons Worcestershlre
SdLJ·C€

25 6 CaJ(Jf~'~ ,(I<Citf) s 7 9 Tota! .Fat

(24% celottes chicken thighs 143 from fat)

4 garlic:: cloves, chopped 2 pounds skinless

34 9 Ptotet»
13 9 Carbohydrate

114 teaspoon salt

114 teaspoon lemon black pepper wedges

mg

Cholesterol

365 mg Sodium

parsley sprigs vieias

32

ounces
In !I nenresctive dish and add ch.icl<!en. over and marinate in refrigerator C 1 hour.
turnil11g

1. Cernblne fir"s't 4 ingredients 2. Prebeat oven to 425 degrees.

occasionally,

3. Remove thicken from dish, reserving marinade, and arr<!n.g·eil"l a shaLlow roasting chicken; sprink.le with salt and pepper,
4, Balke at 42.5 degrees for 20 minutes,

pan coated

with cooking spray. 'Pour reserved

marinade

over

basting occastonally with marinade, Ba(Qewithout Serve with Lemon wedges and .garnish with parsley, if desired.

basting. for 20 mijnutes more' or un.til chiciken is done.

COLESJ,.AW
~ups green cabbage, shredded 1 cup red cabbage, shredded
1 cup jicamd,jtllienned

per serving: 38 Calories (kca/)

trace totet

Fat

1/2 md onion, finely chopped 2 red delicious apples, finely diced

1/2 cup fat-free mayonnai!;,e

(4% cslortes from filr)

o g Protein
9 9 CiJrbohy,drare

1/~ cup white vinegar

o mg
fructose Oijon plus 2 teaspoons

Cholestero!

2 r<lblespoom
2

plw; 2 reaspoom

171 mg Sodium

tablespoons

mustard

1-1/2 teespoons caraw.Jy seed 114 teaspoon safe

pinch white pepper

Yields 6 cups 1. Combine the vegetabl.es

2. Combine

i!lid apptes.
ingredfents

in 11, Large bowl

and mix well.

the remaining

ln a small bowl and mix weU to make dressing.

3. Pour the dresslng over the slaw arid toss until even'ly coates. Cover tightly and chiLt before serving.

PHASE

Title Portion

Plan app~oach Wai$ d$signerl to aU,ow you to mIx :and JUSt; se1.ectfrom thle ?ort101l PLan

m~tCh :the fOQd~ gf YOiJr C~Qit~.TI~er~ a~ NO spe<:ifl'\'= I"1"IE!laL plans or recipes f,or,:thh s- 8pproacn.
foods, listed and eaJt tfle amounta ~n.diC<ited for your nutriti,on

PORTION PLAN FOODS

to
one s-erving ..

level. ALon'g with identbfying

the right foods

to buy, the Llst shows yol.l which foods faLL

portion size equal

into I(Jhich col'Mgories, and! ihe, appropriate:

55 ,-----,

PROTEINS

DAIRY

PHASE

FRUIT

DAYS
VEGETABLES

29~56

FATS

CARBS

SNACKS

LEVELl

PROTfElNS

DAIRY

FRUIT

VEGETABLES

FATS

CARBS

SNACKS

PROTEINS

DAIRY

FRUIT

VEGETABLES

FATS

CARBS

Dudng Phas.e 2 use 'Cnefollowing list to determine which food!. to purch3s.e

from the grccery store, and how much of these feeds C0I1,stit:l!.lI::e5 one

serving, Remember, the roads you choose to incorporate

in your diet
fit

are up to YOy-just make sur e the po·rtions within the parame eers of your determined
nutrltlon level.

each servl ng =100 tat.

'3 oz._Chicken

Soy burger_'J Ii Egg whites. Soy $JiCf'S_5 .3 OZ,_Fi5hend shellfish ]ofi{:,.30Z 30% Ham slice:s.,fat-free. TuniLJ oz. "3 Qz_Pork tend~"loi~ •
1/3 cLJp_Pmtl!"in

or turkey b";~'s(

307

Red meat (top sirloin, si{irt stea/$' :3 o~_Red rnearJ~n

powqe~ . Vegsie dog_1

~.' _"

each servlng

> I UO ca

r.

1 medium_AppJe 1 cup_Apricots

607:

EGETA'BUS
teach serving'" 50 ca Lor.!!. 1 cup'" cQllkec vjl&!i!tabl~s

- -•• I __ ~ ~, •• ' ..' .,., ,.

_:. ",

,.
" • • , •

vegetacte i~lce
or vege'table 5PIJP 2 "UP$ ;:: l~~fy g~ens

~'i'i!!le serving

=;

oo (a l;

•.

double

31l

rvlng = 200 eal.

DAIRY'

FRUIT

CONDIMENTS·

t.

,.' ---

~"

"

,~

"~';

....

" -

"-

SEASONINGS

.. "

SNACKS

_Recipe included

Oatmeid'i ,Scl._5'dm milk , ¢!.sp_P'rotein powder 1/2_iJl;_R<lisins

, t;~_

Protein

t.. Recovery

bar drink

()2;_

Coni'lge cheese, 1%

H/2

_50"'_ Extr~-le'i1n burger patty O%~ Low-fat melted cheese JO:ll~"_ 5a/<'Jd greens w/cucumtier 'alld romi'ltaE's 2tl'lsp_ Dr(':f.;$ing (your choice! 1l} ~l.Ip_ Fresh berdos

, Protem bar , _ Recovery drink

1 01_ Turkey jerky

1_Protein bet
1_ Recove<ry dfiJ~k

8<:l%_Cott"ge cheese, '1%

oz:..: Chicken
_Sfjl./.;:e

breast

. ;4tb$

•,
•

icl!Ps_

(you)' dwJ'cr:) Mushroom, zucchini, and

onton saute

-~ ,o.%_

Grated Par,.,(:san cheese

1_

Protein bar
drink

802_

Nonfat yogurt

plain

1_ Recovery

:.2 tb>p Green AppJe So/sa .~ cup: Asparagus '.'~ -2 rujls_ 5iijJdd greens -:'~ip_ Dressing (your choice)

- 69Z

Selmot»

1-

1_ Protein
1_ Recovery

bar drink

1 O%_ Turkey jl:rky

,_ Protein bet
1_ Recovery

drinl<

, _ Protein bar
1_ Recovery drini{

MEAiL PlAN

_l1eclpe incllJded

Protein
1 t~p_rrote=in 10. O'i_ R,li5ins

I_ Recovery

bar drink

1 az_Low-filt

powt;ler

cheese wi 6_ Cseckers

9 nz Ex trs-tee»
.3 oz_Low-filt

b urger pe i 1)'

m,y:/ted ehees.e . 1_ Baked potato, me'drum :I eups , 5<l/(u;;! gr0ens wi nic'u[llber

asva roma'toes 3tbsp_Dressing (YDur chojcr!!) 1,'.2.GIJP_Fre'in berries

l_

Whole

wtrl.'<'lt 1.;<l9r:1

Protein

Oill

Boz_Corw_ge
l_Ordllg(;',

cheese, 1%

1_ Recovery

drink

medium

ol_Galied CM:~er! Burrito 1 t;W_Gazpac.tlO

o

4~_HummiJ5WI csrrot sticks

0

9 Q7,_HalibLl!'
3 tOOp_ Sauce (YO(Jr choice) 1 ClJp_

(se» P11t1'5e 10 recipes}

l~Artic:hoke, medium Wh.... berrie~ af

Pees & Grano/a

Muffin
Boo. NonfrJt yogua
1 mp_ Stra WbNriej"

I_Protein bar 1_ Recovery ddnk

J CU,p5_ Ure popcom

9 oz_ Chh;;-k~n breast 3 tb;p_S<l!ICe (yewI' choice) 1: ~~_ Mllshroom, zucchini,

sli,ced
, Ii Q&_

onion s.::wte

arid

,•

Grilc,ed Parmesan

cn~ese

'1 ~iJp_BroWfl rice

Protein Shak,;:
(ser." Phese

recipes)

_Protein bar l_Recovery drink

SOl.

Nonfar (mit-flavored yogurt

9'o.z

Salmon

3 t:ib!Op _ Green AppJe Seise 1 cup_A~para9us

1_8.Jked potato, meditlm

3O;;~5_Sslad greens 31mp_Dress1ng {your cilOfce)

Wlwle- wheat waffles,

, 12_ B .. nilfla, m<,dium

_Protein

bar

0g
1 cz_ TlIrkey jerky 1_

02:

Grilled Ah/Tr.!f!a Siliad

LR~wv€ry

drink

31$$p _ L j m e-5 0 y Wnaigre ft'"

1_

3 tb!f>_ ~()W-w9ilt mJple !;yrup S oI:_5kim milk

So urdQUgll pretzel

Whole-grain rolf

Egg whites
BreakfQS( Potatoe~ 8,,~ Cottage cheese, 1% 6 QZ_ Fresh-squeezedjuice

_Protein

bar
1 tbsp_ PeanUT bun e r

I~Rewlferydrink

w/ celery

stick."
1 1)1._ Drie'd fll1it

Ifaliall M~atIIN( l_Bakl"d potato, medium 3 tUpS_ Spinach &. rom-aine sa/ad 3 01l._ Mozzarella cheese. 'Cubed 3 tb'P'A Dressing (your cilolce)

9 01'::;_

3_ Pancakes, 3.6 oz J tb5p_ Low-su9i;lf

_ Protein 1_Recovery

bar
drink

2oz_Soyrwf"
3 <:Ll\p._ Ute pcpcotn

. 3. tWR_

O"_ Filet

mignQn

maple syrup
1 cup_ Blueberries
80:<_

PeN & Peppercorn Sauce. .

1 ~up_ Par tobe 110 ml,l' nrooflls

1

Skim milk

aup_ Wild rice

1 ~t:.sp_

Protei on powder

1_ protein

bar

, Q::',_40

1 ~ fi.ec(w~ry drink

cbeese w!
5_ (fi;lclr...;-rs 1 ~ Sourdough

w-(<l e

prerze-i

qct,a~{8 .. n burqor P!ltty Low-f .. ! mettea cheese 1_ Baked potalo, medium , '4 '<:1,Jp~~ Sil'/ad greens. wi cucumber , <fnd toml'tQE's ~tb'p'_Vrt'55ing (your choice) , 1~2 e\lp_ Fresh besries
'1~9~_
10:l._

I_Protein bar l., Recovery drink'

,_" '" 4 tb~p_ Hummus

wi

cerrot stick» 40z_ rurl(ey jerky

,_ Prowtnbilf.
1_ R~c-ovet]! dril)k
te-e- _':",,,,,''''_'

.:

1 _QZ
COipS_

~~~~'iIf'*"W_W§:~~J;.3

Aimonds: Lire popcorn

.Elciz

Nonfat , {mit-Flavored

yogurt

~~*~iW~~~$'

;3

<;loJpS _

tire.popcor«

1 prorein'bat
, 1_ Recovery

ctrii'ik

1111111~llllliii:

aez_ Nonfat
frDit-;fJal1ored_ ypg~rr ,

'1 t~'p..,.PearytJrburrer w/Gi:<lery

sticks

l' qil:_ L,;wl';fil t ~hee5e,w/ 6_, (rackers 1_ 50ur;dollgh pfstiO!i

. Get the bestil:f'bo,t.h

WCll'l.'d ..

dud'n.~.~h:a~e 2.0]' y.olJ~traini£1g: To, supply )tour body with addition2~ energy the5e' r-eclpes pl';Qy[de ~ b;q,l;mced mix of carbohydrates and proteins,

for 'mrd5~re!l'm pel'formalflce,

. ~..' GENIE RAL GU I DELI N:ES

Mo~th -'waterl ng muffins: mestloa f. ami 'fiW

..

mIgnon .,

are 'j ust a few of the :appeti,z:ing dishes you'lLf~rd, light

. Thi'll'e's

11[:;;0

a variety of~18d5

tQ.ke~p.it

at Lunchtime,

per serving.:

2 tablespoons;

red wine

'Vinegar

43 Cslories

(keal)

, teesooon olive oil 2 res.lpooflS anchovy paste 1 teaspoon b-lilck.pepper 1-1/2 tabi~spoons gMlic, minced
1-112

2 9 Total Fat
(30% cstories from fat)

5 9 Protein 3 g Ciilrbohydrate
sauce 5 mg cbotessero!

tesspoons

WOfceste.r:shlre

1/4 cup Parmesan cheese 6 OUllees

nonfat

121 mgSodium

rkotte cheese nonfat mayonnaise

I tablespoon

1 tablespoon balsamic vinegar

serves 8 (yields 1 cup] Combine aU illgredienu in a b~.ende;r or food processor and process untit smooth.

See O'li<:ken Cae,sar Salad recipe_

LIME-SOY

VINAIG
soy sauce
20 Calories {keal)

Icup rice vinegiJf 1/2 cup tow-sodium 1 g Total Fat

Se'5;ame

112 cup fresh lime juice 4 reaspoons dart,

oil

(44% calories from fat)

') r,easpoons hilmar! zest 2 teaspoons fresh ginger

4

, g Protein
3 9 Carbohydrau:

cloves garlic, minced

o mg

Cholestero!

300 mg Sodfum

serves

'! Q ryj,eJds 2 cups} in a blender or food processor and process undl srncoth.

Combine aU.ingredients

·
~/um

G'REEN APPLE r cup

SAl:::SA
'

per serving:

tomstoes, chopped
112 cup cucumber,

Granny Smith spples, chopped

24 Celorles

(kcal)

chopped chopped

tracl';' Total Fat

112 cup corn k~tn"'I:>,

(4% calories from

fat)

1/2 cup red ben pepper, chopped

4 9 Protein 6g Carbohydrate

114cup greM onions, chopped

114 cup red onion, chopped

o mg

Cholesterol

2-112 tablespoon> fresh cilantro, chopped

163 mg 50dium

1- 1/2 tablespoons fresh lime juice

1 tablespoon ja"liJpeno, seeded and chopped
1 tsblesooon

biJ/silmic vinegar

1-1/2 teaspoons sugar 314 teaspoon salt 1/2 teaspoon ground black peeper
SIlrv,es 16- (yields 4-1/2 cups)

Combine all illgredient'ts, ~tin1ing well. Serve at ro~

't)em~eratl.!re erchitled.

= 2 c::ondimerm:

PEAR Be PEPPERC
I~Up 1 orange juice

per )t;;rving: 46 Calories (kcaJ)

trace Total Fat (6% calories from filt)

tebiespoon flour
2 m~dium pears i tablespoon Dijon mustsrd

1 teaspoon peppercorn, crushed J/4 teaspoon ground nutmeg

1 9 Protein 1/ 9 Carbohydrate

o mg Cholestero!
24 mg Sodium Serves B (yields 1 cup) 1. In a small saucepan blend orange jUlclli and flour, and bring,
2. Add fears, mustard, peppercorn,
to al boil. Simmer

until reduced to 314 Cup.

minlJtfls u!1til blended

and nutmeg and CQlit!n'ue cooking for several

and

thickened ..

'Clip

canned pear nectdr 227 Calories (kcalJ 2 t;;;blt:spaofls vegetable oil

2 egg whites 1 tablespoonl,emon luice 1 teaspoon ie/noll peel, grate'd

I Clip whole wheat flour
1 cup aI/-purpose flour

5g rota/Far
(19% ceiones from fill) 5 9 Prorein 43 9 Carbohydrate

o mg

Cholesterol

213 cup brown sugar,pi'lcked

1/2 cup low-fat g(ano/a

284 mg Sodium

1 ssblespoon baking powder

112teaspoon ground nurmeg

112 teespoo« salt

1-1/4 cups pear. chopped

1, Preheat oven to 350 degrees. 2. Whisk together

f~~t 5 ingredients

fn large bowl to btend,

until

3. Soter both flQ~rs end sugar in .medtumbowL

nQ liugar

lumps

remain.

4. Mix In granola, baking powder, nutmeg, and s.alt. Add pear; toss to ceat, Stir flour mixture into egg mixture until blended ,(batter will. be thick!. Divide.amQng 10 prepared muffin cups. S. Sake until golden brewn and 'tester
j'i'i5erted

into center comes alit clean ~800,"t.20 mil1llJFt:es). Transfer muffins to r.ad: and cQOL.

, muffin I carbohydrate

1 medium pouno, peeled end cut into 1/2 lncl» pieces

2 mushrooms, chopped 1 ulblespool1 onton; chopped 1/4 teaspoon garlic salt

ISO Calories (kea!)

59 Total Fat
(27% csiones

from

fat)

3 9 Protein
25 9 Carbohydrattf

o mg
I. He;!jt oil ill medium-sin

Cbolesterot

522 mg Sodium nonstick sklilet over medium i);:)at. Add pot<lt,o· and cover. Cook IJ; to 10 minutes or until tender, stirrtng cccaslonatty. 2. Add remaining; ingredient s; mix Lightly. Cook and s,tir 5 mlnutes or umiL potato millture is heated through, is lightly browned and

LEVEL ~
1!2I!egetabJe, 1 fat

per serving:

I whole

wheat

pita

490 Calories

(kcaJ)

'-112 ounces tow-tst tets cheese, crumbled

1/4 cup tomato, chopped j tsblesooons

13 9 Total Fat

(23% calories from fat)

fed

onion, chopped

52 9 Protein

114cup cucumber; peetedend chopped 5,qu.eeze of lem.an

41 9 Cilfbohydrate
137 mg Cholesterol

931 rug Sodium

Serves

2, Ceol, c-hicken and cube into l

l-lnci1l pieces. ingredients. Squ~ze

Plaee in pita and add all other

lemon aller top.

per serving: 583 Calories (kea/) '-1/2 ounces low-fat {eta cheese, crumbled 7/4 cup tomato, chopped
2 tablespoons red aniI'm, cbooped peeled and chopped 114 cup cucumber, 14 9 Total Flit

(21 % ciilories fram fat) 72 9 Protein

41 9 CarbohydrlJte

saueeze of lemon

186 mg Cholestero!
986 mg Sodium

Serves 1

1, GriLL or bake chicken breast

ri"l

Pyrex dish at 350 degrees for ,lIpproximateLy 20, minutes."

pieces,

2. CooL chicken and cube into l-inch

3. Place in pita and add aLL other ingredients.

Squeeze lemon over top.

r 2 ounces boneless, skinless chicken breast 1 whole wheat pita

1-1/2 OUnces I,ow-fat feta cheese', crumbled
1/4

677 Calories (keaO

15 9 (20% calories

totet Fat
ffOm fat)

cup tomato,
'2

chQ'pped

teblespoans red onion, chopped

1/4 cup nicumber, peeled "nd chopped
squeeze

92 9 Protein
41 g Carbohydrate 235 mg Cholesterol
!041 mg Sodium

.of lemon

Serves

1, Grill or bake chicken breast

in Pyrex dish at 350 degTeE!S fur approx.imateLy

20 minutes,

.2, Cool ch ieken ,and cube unto 1- inch p,~ec:e5.

3, PLace in plta and add all other iflgredients. Sq ..eeze lemon over top.

1 tebiespoon

garlic,

chopped
(.. t-fr~e

531 Calories (kca/)

, 7 g Total Fat (28% cslories from fat)

2. fiWJt:.~QlJ~~

cbicken broth" low sodium

imd diced
shrimp, uncooked

111 cup romaro, peeled

2 ounces whole' 6 ounces

WfN':;>,npastB
51 9 259 mg

45g Pwteirr

medium

Ca'rbo/lydrare Cholesterol

2 table:;;poons bed! leaves, chapped

Serves 1

328 mg Sodium

1. Bring L!lrge pot of walter to boil for pasta.

2. Meanwhile, place olive oil and garlic In a 'large SllLJitI'! pan and 5aut~ for seve,F-al minutes ufl1:illightlJ"
3. Add chicken broth and tomatoee

browned.

to pan; simmer for 5 to 10 minutes or untTL tE'rtde~. on the package, Drain.

more minutes, until. shrlrnp

4. Cook the pasta according to the directions

5. Add shrimp to pan and cook f,or several with cooked pasta.

ts opaque. Add Dastl and toss shrfmp mixture

LEVEL I
2 prot('ln, 1 carbohydrate,
1 vegetable, J fat

per serving:
.1

tsbtesooon olive oil

I tsbtespoon

garlic, chopped

619 Calories rkca/)

1'9 9 Tara IFar (27% calories from fat)

Z t"blO"spoons far-free cnicket» brotfdoW50dil1m 1/2 cup tomato, pee1ed and diced 2 Ounces wtiot« wheat p.astl;! .9 ounces medium .shrimp, uncooked 2 tolblespoons Oas.iI teaves, chopped

61 g Ptoteu.
52 9 Carbohydrate 388 mg Cholesterol 392 mg Sodium

serves 1
1~Br'jng Loargepot of water to boiL for pasta. 2. Meanwnite, place oth/e oil and garILic ill !l Large sa~e ~an anC\ saute forsllver<aLmil"lutes
.
"ItO
.

untillighdy

Dr·Qwned.

3. ~d

chkken broth and eemaroes

to pan; simmer for S

1O.min!-ltes orW'ltil., ~ender.

4. COQk the pasta according

to' "the direct~ons on til"fe package. Drain.'

.5. Add shrimp to pan and! cook fer several with cooked pasea.

more mlnutles. "n1:~~·.shr[mp is opaqlle. Addbasil

and toss shrimp mix.tui'e

por serving;
1 tablespoon

olive oil garlic, chopped fat-free chicken bre:th,·low sodiun:

1 tablespoon

n, Calories

(kcai)

2 teblespoons

20 9 Total Fat
{25% calories from ('at)

1/2 wp W miil to, peeled and diced 2 ounces whok: wheat 'pests i:2 ounces medium 5hlir;np, imwoked 2 isbiespaons Serves I I. BrIng ~ge
2. Meanwhile,

80 9 Pro rein 53 9 Cerbohydrete 517 mg Cholesterol 580 mg Sodium

basil le"ave~,,hdPp'~d

pot of water to boil. for pa5~: place ollve oil and garLk in
III

tairge' saute pan and saute for several minutes ul'It:il UgtrtlLy browned. ~.to '10 minutes Or urrtil, ter)der •.

3: Add chicken broth and 'tomatoes

to pan; simmer'for

5. Add shrimp to pan and'cook with coo)ced pasea,

for severa L rryore mil1utes."ntJiil sh rimp' .

is -epa que,

Add hasH. and 'toss shrimp

ml xture

2 cr.;psromaine tetmce, chopped Csese dressing (see recipe)

519 Calories (kcal)

17 9 Totet Fat

/·112 aunce5 tow-te: P"':ne5a~ r::hee5~,.g"ated

I cup

(30% csiotles from fat)

low-Ie: trontons

52 gPtotein
26 9 Carbohydrare

132 mg Cholestero!
1120 mg Sodium

1. Cook chicken breast

as deslled

and sltc:e, across 1:he grain,

2. In a large bowl, t,QS~the lettuce

Parmesan cheese.and croutons,

with 2 tijble~PQqns of CaQ~'u dorssif!g, Top with chick.ell,

:1 protein, , carbohydrate, 1 vegetable, 1 fat

9 ounces boneless, skinless chicken breest

3 cups romaine lettuce, chopped Caesar dressing (see ((KiF/e)

1-1/2 ounces low·fat Parm.esan cjlees1",(Jrated I cuplow·f<l.1 croutons- ,

620 Csiories (kcal) 18 9 Total Fat (27% calories from fat} 83 9 Protein 28 9 Carbohydrate

187 mg Cholesterol
Se-rves 1 I. Cook ehleken breast as desired and st:1ce acrosS t~e gii'tin.
]., \11

1180 mg50dium

a \.;!rgebawl.,

LOSS

·the Iettuce

with 3;'tabtes.poofls of-Caesar dressing. Top

w'i;[n

ehrcken,

Parmesan cheese" and croutons.

ounces boneless, skinless thicken 4 cups romaine leuuce, chopped Caesar dressing
(5"],(8

722 Calories

(kea/)

recipe)

19 9 Total Fat (24% c<llories from fat) 103 9 Protein

1-1/2 ounces low-fat P<,rrmeSiln cheesen grat,ed 1 wp low-far

crovtons

29 9 Carbohydratre

.nr
Serves 1
1. Co-ok chick.en breast as c;lesirc;:dand stice
2. In a large bowl, tC'>Sstne Parmeslln
(lCFI»S

mg Cholesterol

1240 mg Sodium

the grain. Caes3,f d~essing, Top witn chicken,

Le1:tuce wrth 4t3bLespOQ~$.Of

cheese,

and croutons.

per

serving:

6 ounce's boneless. skinless chicken breest

112 cup romsroes, c~QPped 373 Calories (kCiil!
i a 9 Total Far"

2rablespoons

eilsntro, xtiopped
,

2 Mbiespoons red onion, chopped .. , . 1/2 nip iceberg .Iet'tIJc'e;$hr~"fide¢l

123% calories from fat) 44 g Protein 27 9 Caroohydrat,e

118svocedo
I tab/esp_ooq lC>w:~a.·noUl\CFeam I whote \vheattortflla

roo

mg Cholesterol
309 mg Sodium

Serves

1
, .. , in a Pyrex dish;at 3SQ degree5,f6~ ~ppr.OXim~,te~yjll ,rninu:t:e~, ' .. , . .-

1. GrU er bake chicken breast Ccol and SUGS thinly. 2, Pi.ace tortflLa ,
ij n

mfCiroQwlii.vebetw,ee n, 2 p~pi):r- tew ~5' ~M eook , I;ln_ high f.Qr·l OseCQn:ds. ' . - _. ~
-

9 ounces boneless, skinless

chicken breast
467 CaJ'ori,es (kcai)

1/2 cup tometoes.ciiopped

2 tablespoons cilantro, chopped

11 9 Total fat
(20% ciJlorles

2 tablespoons red onion, chopped

112 cup iceberg lettuce, shredded

from

fat)

64 9 Protein
27 9 Carbohydrate
149 mg Cholesterol

liB avocado
I teblespooa

lcw-ist sour cream

1 whole whee; tonitt«

354 mg Sodium

1. Grill or bake chicken breast: Cool ~nd sllce thinty.

rn 3 Pyrex

dish at 350 degrees. for approximately

20 minutes,

1. Place tortiLLa Tn microwave between

3, Remove and: put chicken, chopped into tortRLa and retl up ..

:2 pap..:r

tOW~5

and cook on higl'l for 10 seconds.

red onion, L.ett;Uce, avocado, and 30IJf crearn

tomatoe's,

cilantro,

1/2 cup TOmatoes, hopped c 2 tsbtespoons Cilantro, 'hopped 2 fablespoon'S red onion, chopped 1!2cup iCe"blE'rg !l'ttu(e, shredded
118 avocado

555 Calories (kea/)

12 9 Toral Far (1'9% calories from fat)

8,3 a Protein 27 9 Carbohydrate

198 mg Cholesterol

I tablespoon low-fat sour cream

1 whole wheat tortilla

419 mg Sodivm

1, Grill er bake cihi.;ke-I) ~eas't in a Pyrex dish at 350 degrees b

for approxlmatety

2.0 minu,t,es.

Coot and ,stice thinly,

2. Place tortilla in microwave bet.we>E:n 2 paper towels :and Q;QQkQn high for 10 ~"ond's, cilantro, red onion, Lettuce, avocado, ami sour cream

1 Remove and put chicken. chopped tomatoes, into tortilla an.d rel; u.p.

" ~olmce5

per serving:

canned

tuna,in

wa'r~r 540 Celeries (kca/)

r cup white beans, cooked

112cup green pepper 112cup yellow pepper 2 tablespoons green onion
;;;Mb"lespaons parsley

79
53 51

tout

hrt

(11 % cetories from fat)

o Protein

58 9 carbohydrate

dash white pepper

I tablespoon temon juice

mg cnotestero!
595 m9 Sodiutr;

1tablespoons lemon zest 1 teaspoon olive oil

Serves

1. Plat;e all ingredlerrt~ ill a glass bowl and mix 'l:horou;ghly. 2. Dl'iiuLe Ligh'l:Ly with olive oTL

per serving: ~unce5

canned tr.ma,.in water i cup white beans, cooked 314 wp green pepper 314 cup yellow pepper 3 tablespoo!1S green onion
3 ti!Jblespo(ifi5 pilr5!ey.

71 GLalories (k.ca}J
129 Total Far

r19% calories from fat) 86 9 Protein 66 g CarbohydrlJte 77 mg Cholesterol 888 mg Sodium

dsst» white pepper

2 rable;spoons

~emon jui;e , 2 tsblespoons lemon zest

2 tessooaas

olive' oil

Serve:>

I and mix thoroughlY,

1. Plsce all ijngredient5 in a glass·bowl 2. Ddn:le Lightly with olive oil,

12ounces canned tuna, in water 1 cup white beans, cooked

1 cup green p~ppl"r
I cup yellow pepper

936 Calories (kcaJ)

18 9

Total Fat

(27% calories from fat) 1 JO 9 Protein 86

4 tablespoons green onion

3 tablespoons pL'mley
dash white' pepper

g Carbohydrate

102 mg Cholesterol
1181 mg50dil1m

3 tablespoons lemon juice 3 tablespoons lemon zest 2 tablespoon olive oil

1, P~acliiaLLingredients

in a gLass bow~ and mix thereughly,

2. Drizzle Lj~h1iywith ollve.oil.

per serving; 297 Calories (kca/)

;2 tablespoons

minced garlic

3 g Total Fat
(8% ceiories trom fat) 45 g

1~112 pounds ground turkey breast 1/2 Clip sourdough breadcrumbs

II2-cup + 2 tab!espo,om; {ow"sodhlm,'low·fat marinara .sauce

Protein

209 C<irbohyljrar.e 106 mg Chotesterot 470 mg Sodium

2 tablespoon.

fresh basii, chopped Italian parsley, chopped

2 tablespoons 1. Preheat oven to .350 degrees.

2. Saure the onions in the chicken broth untlL Li,giltly browned.

4. 1.1l<I Large mixing bowl. ccmcine the on ton mixture with the 'grmmd

tunkey, breaderumbs,

112 cup marinara :'8W(e, basil., and parsley.

6, Brush with the remaining

2 tablespoons

rnannara sauce and bake until cooked! through,

30 to 45 rnirurtes.

7. 'Drain off fat and let ceel, 20 minutes before I;utting into 8 slices,

per serving:
1/2 cup onrons, diced

·2 teblespoons rat-free chicken broth, low sodium

2 tablespoons minced garlic

3"96 Calories (kcijl)

4 g Total F.n
(8% calories from fat) 50 9 Protein low-far marinara sallce 26 9 Carbohydrate 741 mg Cholesterol
54.6 mg

1-1/2 pounds ground turkey breast

1/2

cup 50urdo'UgiJ bteadaumbs

112 (UP + 2 tsblespoon« low-sodium, 2tablespoons f~eslt ba5il,.clwpped

2 tablespoons Italian parsley; chopped

1• Pret'leat oven to 350 degr~es, 2. Saut:e the onions in the chid: .. broth untllUghtly: eo browned.

Sodium

3. Add the garlic and C"Qok5 minutes more, Remo ... from heat and (ool slightly, e 4. In a ~arge milC,ing bowl, combine 'tl"!e onion mix~ure.wi.th;

the gro!Jrtd ,tur~ey, breadcrumbs, loaf pari.

1!n '(UP marinara seuee, basH, and parsley.

S. Form mTxture into a loaf, Shape and place in <3r1, ungreased

6. Brush with the !re.maining 2 tabtespocns ma'rinara .sauce and bake until cooked tl:irougl:i, 30 to 45 minutes. 7. Drain off fat and let cool 20 minutes before cutting into

8 slless,

2 tablespoons

far-free

chicken

brotiJ, low sodium

594 Cslottes (keel) 59 Total Fat (8% calories

from far)

2 tablespoons

minced

garlic

'/-7/2 pounds ground turkey breast

712 WI) sourdough breadcrumh$

1/2 cup -+ 2 rablespoons
2 tiJble,spoons

91 9 Protein
Sil'uce 40 9 Carbohydrate<

low-sodium, low-r<lt marinara

fresh basil, chopped

211 mg C!JQ!e51:erol
819

2 tsbtesooons Uafidll par.5fey, chopped

1, Preheat oven to 350 degrees.
2. Saute the onions in the (llnkken broth 3. Add the garlic and cock 5 rnlnutes 4, In a Large milling bowl. combine until, lightly browned.

mg

50dhrm

more. Remove from heat andeoet slightly. the onion mTxture with the ground turkey, breaderumbs, 112 cup marinara sauce, basll, ~rld parsley.

o. Brush wIth

the remain~l'Ig 2 tablespoons

marlnara sauce and bake until cooked through, 301;045

mlnutes,

7. Drain off fat and let cool 20 rnlnutes beior,e cutblng into B slices.

ounces
2

yellowfil1

tuna

{ahi}

cups

af!lgula teeve«
1/4 cup canned water

352 Celortes (Kca/) 8 9 Total Fat ch,estnut5, dr;;Jined (20% calories from fat) 51 9 Protlf'in 20 9 Carbohydrate
(see recipe) 77

2 tebtespoons soybeeos
il2 cup pi'lp<lya, cubed i teaspoon sesame seeds Lime-soy vinaigrette

mg

Cholesterol

79mgSodium

Serves 1
1, GriLL tunOjlfor 2 to 4 minutes on eseh side, depending enyour prefere,nce for doneness,

2, Slice into IPort'km-size pieces. 3, A.rrange the arugu:la leaves on large pwte. $prinHe the soybeans and water chestnuts on top,

4. ,Add the, papaya and ahl Last. 'Garnish witlr sesame seeds and drtzz!.e wlth 2 'tab(espo-on,.~ of

lime-soy vinaigrette.

LEVEL I

per serving: 449 colones

(kcaf)

3 cups ,arugul.aleaves 2 tablespoons soybeans

1/4 cup cenned wate'r c/1estl'lut5, !:irained
1/2 cup papaya; cubed 1 t~~spOOJJ sesame seeds recipe)

91] Total Fat

(17% calories from fat) 71 g Proteill 21 9 Ca~bohydfatfi 115 mg Cholesterol 116 mgSodium

Lime-soy vinaigrette (see

Serves

1, 'Grillltuna for 2 to 4 mlnutes on f;l~chside. depending 2. Slice

iT1I'OO

or

your preference

for deneness.

pcrelon-stze

pieces" on top.

3. Arran;ge the aruguLa Leaves on large plate. Sprinkle th:e s,oybe-ans omd wate.r chestnuts 4, Add!the papaya and ahi tast, Garnish wIth sesame seed'S and-drizzle
Lime-soy vinaigrette.

with 3 ta!)l~!:!poon5 of

per serving:
546 Calories (kcal)

4 cups inugu'la 'eaves

:2 rablespoofH
soybeans

10 9 Total Fat

//4 cup canned waferciJestnut5,

df4/n.ed

(16% calories (lOrn fat) 91 9 Protein 22 9 Carf;ohydf3te

112''llppapaya, 1 teaspoon

cubed
Sesame

seeds
(:>&1/: recipe)

Lime-soy

vinaigr,e,tte

153 mg CllOlesrerol 15.3 mg'Sodium

2,.Stice into pcrelcn-slze

p~eces" the :soyb~aT1!Sod water ch!!s,tnuu or. top. a

alld drizzte with 4 tabl~$poQi"lS' of

3. Ammgtl the aruguLa Leaves on large plate,S'ptinHe!

4, Acid the papaya and ahi !Lalit. Garnisli wIth sesame-seeds lime-soy vinaigrette.