Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular

Day 1

Breakfast Banana - med 8" Cinch - Vanilla Shake w/Nonfat Milk

Quantity 0.5 1

Measurement each cup Calories Meal Total: 323 Fat (g) 3 Carbs (g) 51 Protein (g) 25

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Apple - medium with peel Cinch bar - Lemon Cranberry Peanut Butter - all natural smooth style

Quantity 0.5 1 1

Measurement each each table spoon Calories Meal Total: 266 Fat (g) 11 Carbs (g) 29 Protein (g) 14

Dinner Brown Rice - cooked Oil, olive, salad or cooking Salad - sm. garden w/tomato, onion Salad dressing, home recipe, vinegar and * Salsa Chicken Squash, summer, zucchini, includes skin,

Quantity 0.25 1 1 1 1.5 1

Measurement cup 1 tablespoon small 1 tablespoon Serving 1 cup, chopped Calories Meal Total: Daily Total: 652 1520 Fat (g) 36 53 Carbs (g) 35 156 Protein (g) 49 112

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 2

Breakfast Cinch - Vanilla Shake w/Nonfat Milk Strawberries, raw

Quantity 1 1

Measurement cup 1 cup, halves Calories Meal Total: 319 Fat (g) 3 Carbs (g) 50 Protein (g) 26

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Cinch bar - Peanut Butter Crunch Nuts, almonds, dry roasted, with salt Orange - medium

Quantity 1 1 0.5

Measurement each 1 oz (22 whole kernels) each Calories Meal Total: 334

Fat (g) 18

Carbs (g) 29

Protein (g) 17

Dinner * Green Beans Nuts, almonds, blanched * Roast Pork Salad - sm. garden w/tomato, onion Salad dressing, french dressing, Spaghetti - wheat, cooked, DiGiorno

Quantity 2 1 1 1 2 0.25

Measurement Serving 1 tablespoon Serving small 1 tablespoon cup Calories Meal Total: Daily Total: 577 1510 Fat (g) 32 56 Carbs (g) 43 160 Protein (g) 33 100

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 3

Breakfast Cinch - Vanilla Shake w/Nonfat Milk Orange - medium

Quantity 1 1

Measurement cup each Calories Meal Total: 339 Fat (g) 3 Carbs (g) 55 Protein (g) 26

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Cinch bar - Peanut Butter Crunch Pita - wheat Turkey Breast / White Meat

Quantity 1 0.5 2

Measurement each each ounce(s) Calories Meal Total: 244 Fat (g) 4 Carbs (g) 23 Protein (g) 28

Dinner Brown rice - cooked Nuts, almonds, blanched Salad - sm. garden w/tomato, onion Salad dressing, home recipe, vinegar and * Stir Fry Chicken & Vegetables

Quantity 0.33 1 1 2 1.25

Measurement cup 1 tablespoon small 1 tablespoon Serving Calories Meal Total: Daily Total: 620 1483 Fat (g) 37 47 Carbs (g) 44 160 Protein (g) 29 107

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 4

Breakfast Apple - medium with peel Cinch - Vanilla Shake w/Nonfat Milk

Quantity 1 1

Measurement each cup Calories Meal Total: 351 Fat (g) 4 Carbs (g) 59 Protein (g) 25

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Cinch bar - Chocolate Decadence Crackers, wheat, regular Hummus, commercial

Quantity 1 5 0.25

Measurement each 1 cracker 1 cup Calories Meal Total: 271 Fat (g) 11 Carbs (g) 30 Protein (g) 16

Dinner Broccoli, cooked, boiled, drained, without * Broiled Flank Steak Nuts, pecans, dry roasted, with salt added Potatoes, mashed, home-prepared, whole Salad - sm. garden w/tomato, onion Salad dressing, french dressing,

Quantity 1 1 0.5 0.25 1 2

Measurement 0.5 cup, chopped Serving 1 oz 1 cup small 1 tablespoon Calories Meal Total: Daily Total: 593 1496 Fat (g) 37 54 Carbs (g) 37 165 Protein (g) 30 95

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 5

Breakfast Cinch - Vanilla Shake w/Nonfat Milk Melons, cantaloupe, raw

Quantity 1 0.5

Measurement cup 1 cup, balls Calories Meal Total: 300 Fat (g) 3 Carbs (g) 45 Protein (g) 25

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Apple - medium with peel Cheese, low fat, cheddar or colby Cinch bar - Peanut Butter Crunch

Quantity 0.5 2 1

Measurement each 1 oz each Calories Meal Total: 269 Fat (g) 7 Carbs (g) 27 Protein (g) 24

Dinner Brown Rice - cooked * Foil Baked Lemon Fish Margarine-like spread, SMART BALANCE Salad - sm. garden w/tomato, onion Salad dressing, italian dressing, reduced * Vegetable Medley

Quantity 0.25 1 1 1 2 2

Measurement cup Serving 1 tablespoon small 1 tablespoon Serving Calories Meal Total: Daily Total: 686 1535 Fat (g) 35 48 Carbs (g) 47 156 Protein (g) 49 123

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 6

Breakfast Blueberries, raw Cinch - Vanilla Shake w/Nonfat Milk

Quantity 1 1

Measurement 1 cup cup Calories Meal Total: 353 Fat (g) 3 Carbs (g) 59 Protein (g) 26

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Cinch bar - Lemon Cranberry Nuts, almonds, dry roasted, with salt Peanuts, all types, dry-roasted, with salt

Quantity 1 1 1

Measurement each 1 oz (22 whole kernels) 1 oz Calories Meal Total: 455

Fat (g) 32

Carbs (g) 27

Protein (g) 23

Dinner * Broiled Tomato Couscous, cooked * Roast Turkey Salad - sm. garden w/tomato, onion Salad dressing, home recipe, vinegar and

Quantity 1 0.25 1 1 1

Measurement Serving 1 cup, cooked Serving small 1 tablespoon Calories Meal Total: Daily Total: 465 1553 Fat (g) 18 56 Carbs (g) 41 165 Protein (g) 34 107

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 7

Breakfast Cinch - Vanilla Shake w/Nonfat Milk Strawberries, raw

Quantity 1 1

Measurement cup 1 cup, halves Calories Meal Total: 319 Fat (g) 3 Carbs (g) 50 Protein (g) 26

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Cinch bar - Chocolate Decadence Crackers, wheat, regular Mayonnaise - low fat Tuna Solid White -Water Sm. can

Quantity 1 5 1 4

Measurement each 1 cracker table spoon ounce(s) Calories Meal Total: 332 Fat (g) 8 Carbs (g) 27 Protein (g) 41

Dinner Nuts, almonds, blanched Salad - sm. garden w/tomato, onion Salad dressing, french dressing, * Vegetable Frittata Vegetable juice - V8, no salt

Quantity 2 1 2 1.5 6

Measurement 1 tablespoon small 1 tablespoon Serving fluid ounce(s) Calories Meal Total: Daily Total: 574 1505 Fat (g) 31 45 Carbs (g) 41 156 Protein (g) 34 125

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 8

Breakfast Cinch - Vanilla Shake w/Nonfat Milk Peaches, canned, water pack, solids and

Quantity 1 0.5

Measurement cup 1 cup, halves or slices Calories Meal Total: 299

Fat (g) 3

Carbs (g) 45

Protein (g) 25

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Apple - medium with peel Cinch bar - Chocolate Decadence Peanut Butter - all natural smooth style

Quantity 1 1 1

Measurement each each table spoon Calories Meal Total: 306 Fat (g) 11 Carbs (g) 39 Protein (g) 14

Dinner * Baked Salmon Broccoli, cooked, boiled, drained, without Cauliflower, cooked, boiled, drained, Nuts, almonds, blanched Salad - sm. garden w/tomato, onion Salad dressing, home recipe, vinegar and Tomatoes, red, ripe, raw, year round

Quantity 1.5 1 1 1 1 1 5

Measurement Serving 0.5 cup, chopped 0.5 cup (1" pieces) 1 tablespoon small 1 tablespoon 1 cherry Calories Meal Total: Daily Total: 635 1520 Fat (g) 36 53 Carbs (g) 30 155 Protein (g) 43 106

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 9

Breakfast Cinch - Vanilla Shake w/Nonfat Milk Pears, raw

Quantity 1 1

Measurement cup 1 pear, medium (approx 2-1/2 per lb) Calories Fat (g) Meal Total: 366 3

Carbs (g) 64

Protein (g) 25

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Cinch bar - Peanut Butter Crunch Nuts, almonds, dry roasted, with salt Orange - medium

Quantity 1 1 1

Measurement each 1 oz (22 whole kernels) each Calories Meal Total: 368

Fat (g) 18

Carbs (g) 38

Protein (g) 17

Dinner Oil, olive, salad or cooking Salad - sm. garden w/tomato, onion Salad dressing, home recipe, vinegar and * Salsa Chicken Squash, summer, zucchini, includes skin,

Quantity 1 1 1 1 1

Measurement 1 tablespoon small 1 tablespoon Serving 1 cup, chopped Calories Meal Total: Daily Total: 483 1497 Fat (g) 31 55 Carbs (g) 20 159 Protein (g) 33 100

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 10

Breakfast Blueberries, raw Cinch - Vanilla Shake w/Nonfat Milk

Quantity 1 1

Measurement 1 cup cup Calories Meal Total: 353 Fat (g) 3 Carbs (g) 59 Protein (g) 26

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Banana - med 8" Cinch bar - Lemon Cranberry Cottage Cheese - 1% fat

Quantity 0.5 1 1

Measurement each each cup Calories Meal Total: 337 Fat (g) 5 Carbs (g) 35 Protein (g) 39

Dinner Beef, ground, 95% lean meat / 5% fat, Salad - sm. garden w/tomato, onion Salad dressing, home recipe, vinegar and * Tomato & Mozzarella

Quantity 1 1 2 1

Measurement 1 serving (3 oz) small 1 tablespoon Serving Calories Meal Total: Daily Total: 512 1482 Fat (g) 36 48 Carbs (g) 15 147 Protein (g) 31 119

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 11

Breakfast Banana - med 8" Cinch - Vanilla Shake w/Nonfat Milk

Quantity 0.5 1

Measurement each cup Calories Meal Total: 323 Fat (g) 3 Carbs (g) 51 Protein (g) 25

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Cinch bar - Chocolate Decadence Mayonnaise - low fat Pita - wheat Turkey Breast / White Meat

Quantity 1 1 0.5 1

Measurement each table spoon each ounce(s) Calories Meal Total: 221 Fat (g) 4 Carbs (g) 27 Protein (g) 20

Dinner Egg, whole, cooked, hard-boiled Ham, sliced, extra lean Lettuce, iceberg (includes crisphead Margarine-like spread, SMART BALANCE Nuts, almonds, blanched Rolls, dinner, wheat Salad dressing, thousand island, Tomatoes, red, ripe, raw, year round Turkey Breast / White Meat

Quantity 1 1 2 1 2 1 2 5 3

Measurement 1 large 3 slices 1 NLEA serving 1 cup, shredded or chopped 1 tablespoon 1 tablespoon 1 roll (1 oz) 1 tablespoon 1 cherry ounce(s) Calories Meal Total: Daily Total: 677 1500

Fat (g) 40 50

Carbs (g) 30 146

Protein (g) 51 121

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 12

Breakfast Cinch - Vanilla Shake w/Nonfat Milk Strawberries, raw

Quantity 1 1

Measurement cup 1 cup, halves Calories Meal Total: 319 Fat (g) 3 Carbs (g) 50 Protein (g) 26

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Cinch bar - Peanut Butter Crunch Crackers, wheat, regular Hummus, commercial

Quantity 1 5 0.25

Measurement each 1 cracker 1 cup Calories Meal Total: 281 Fat (g) 11 Carbs (g) 30 Protein (g) 16

Dinner * Baked Tomato & Cheese Casserole Garlic, raw Green beans - string, boiled & drained Nuts, almonds, blanched Oil, olive, salad or cooking Salad - sm. garden w/tomato, onion Salad dressing, italian dressing,

Quantity 0.5 1 4 1.5 1 1 2

Measurement Serving 1 clove ounce(s) 1 tablespoon 1 tablespoon small 1 tablespoon Calories Meal Total: Daily Total: 610 1490 Fat (g) 37 55 Carbs (g) 53 171 Protein (g) 20 85

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 13

Breakfast Cinch - Vanilla Shake w/Nonfat Milk Grapefruit - pink or red 4" diam.

Quantity 1 0.5

Measurement cup each Calories Meal Total: 316 Fat (g) 3 Carbs (g) 50 Protein (g) 25

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Apple - medium with peel Cheese, low fat, cheddar or colby Cinch bar - Chocolate Decadence

Quantity 0.5 2 1

Measurement each 1 oz each Calories Meal Total: 259 Fat (g) 7 Carbs (g) 27 Protein (g) 24

Dinner Broccoli, cooked, boiled, drained, without Carrots, cooked, boiled, drained, without * Honey Pecan Chicken Nuts, almonds, blanched Salad - sm. garden w/tomato, onion Salad dressing, french dressing,

Quantity 0.5 0.5 1.25 1 1 2

Measurement 0.5 cup, chopped 0.5 cup slices Serving 1 tablespoon small 1 tablespoon Calories Meal Total: Daily Total: 643 1497 Fat (g) 31 44 Carbs (g) 51 165 Protein (g) 43 117

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.

Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 14

Breakfast Banana - med 8" Cinch - Vanilla Shake w/Nonfat Milk

Quantity 0.5 1

Measurement each cup Calories Meal Total: 323 Fat (g) 3 Carbs (g) 51 Protein (g) 25

Lunch Cinch - Chocolate Shake w/Nonfat Milk

Plac e your mes sage here. F or maximum i mpact, us e two or thr ee sentences.

Quantity 1

Measurement cup Calories Meal Total: 280 Fat (g) 3 Carbs (g) 38 Protein (g) 25

Afternoon Snack Apple - medium with peel Cinch bar - Chocolate Decadence Peanut Butter - all natural smooth style

Quantity 1 1 1

Measurement each each table spoon Calories Meal Total: 306 Fat (g) 11 Carbs (g) 39 Protein (g) 14

Dinner Cheese, low fat, cheddar or colby Nuts, almonds, blanched Salad - sm. garden w/tomato, onion Salad dressing, french dressing, reduced * Spanish Style Eggs

Quantity 2 2 1 2 1

Measurement 1 oz 1 tablespoon small 1 tablespoon Serving Calories Meal Total: Daily Total: 583 1491 Fat (g) 33 50 Carbs (g) 32 164 Protein (g) 43 106

* Cinch recipes are available for download at www.cinchclub.com. NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day may not exactly match your daily calorie target.