How to Make Your Own

PersOnal Meal Plan

 steP 1. Based on your current height and weight, determine whether you
should follow Plan A, B, C or D.

Plan A Plan B Plan C Plan D

NutRiTion WOMEN
4'11''
4'11''
90
90
95
95
100 105
100 105
110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200
110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200
WEIGHT
WEIGHT
205 210 215 220
205 210 215 220

Made Easy
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5'6''
So you want to maintain a healthy weight, 5'7''
5'7''
5'8''
but where do you start? Since everyone’s protein 5'8''
5'9''
and calorie counts vary, it’s important to seek a 5'9''
5'10''
5'10''
customized approach. The Meal Plan Selection 5'11''
5'11''
Tools for Women and Men shown on the right 6'0''
6'0''
HEIGHT
provide a great foundation. They will help you quickly HEIGHT
determine the suggested meal plan for you, and will
match your individual needs for protein and calories.
MEN WEIGHT
WEIGHT
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110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250
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5'11''
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6'0''
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steP 2. Follow these suggested meal plans. Depending on your activity level, hunger level
and weight goals, you may need to adjust your plan.

A
WEIGHT GAIN
DAILY NUTRITION BREAKFAST SNACK LUNCH SNACK DINNER Supplement the Daily
about 90 g protein 20 g Protein 10 g Protein 25 g Protein 10 g Protein 25 g Protein
Nutrition Plan with
and 1,350 calories 250 Calories 150 Calories 400 Calories 150 Calories 400 Calories
additional Herbalife®
Formula 1 shakes, up

A
to a total of 3 shakes
WEIGHT LOSS BREAKFAST SNACK LUNCH SNACK DINNER per day. About 130
about 85 g protein 20 g Protein 10 g Protein 20 g Protein 10 g Protein 25 g Protein
grams of protein and
and 1,200 calories 250 Calories 150 Calories 250 Calories 150 Calories 400 Calories
1,850 calories.

B
WEIGHT GAIN
DAILY NUTRITION BREAKFAST SNACK LUNCH SNACK DINNER Supplement the Daily
about 105 g protein 20 g Protein 10 g Protein 25 g Protein 10 g Protein 40 g Protein
Nutrition Plan with
and 1,550 calories 250 Calories 150 Calories 400 Calories 150 Calories 600 Calories
additional Herbalife®
Formula 1 shakes, up

B
to a total of 3 shakes
WEIGHT LOSS BREAKFAST SNACK LUNCH SNACK DINNER per day. About 145
about 100 g protein 20 g Protein 10 g Protein 20 g Protein 10 g Protein 40 g Protein
grams of protein and
and 1,400 calories 250 Calories 150 Calories 250 Calories 150 Calories 600 Calories
2,050 calories.

WEIGHT GAIN

C
DAILY NUTRITION SNACK LUNCH SNACK DINNER Supplement the Daily
about 130 g protein BREAKFAST 10 g Protein 40 g Protein 10 g Protein 40 g Protein
30 g Protein
Nutrition Plan with
and 1,800 calories 150 Calories 600 Calories 150 Calories 600 Calories
300 Calories additional Herbalife®
Formula 1 shakes, up

C
to a total of 3 shakes
WEIGHT LOSS SNACK LUNCH SNACK DINNER per day. About 190
about 120 g protein BREAKFAST 10 g Protein 30 g Protein 10 g Protein 40 g Protein grams of protein and
30 g Protein 150 Calories 300 Calories 150 Calories 600 Calories
and 1,500 calories 300 Calories 2,400 calories.
Add 2 TBSP of Personalized Protein Power to each shake.

WEIGHT GAIN

D
DAILY NUTRITION SNACK LUNCH SNACK DINNER SNACK Supplement the Daily
about 170 g protein BREAKFAST 20 g Protein 40 g Protein 30 g Protein 40 g Protein 10 g Protein
30 g Protein
Nutrition Plan with
and 2,250 calories 300 Calories 600 Calories 300 Calories 600 Calories 150 Calories
300 Calories additional Herbalife®
Formula 1 shakes, up

D
to a total of 3 shakes
WEIGHT LOSS SNACK LUNCH SNACK DINNER SNACK per day. About 200
about 160 g protein BREAKFAST 20 g Protein 30 g Protein 10 g Protein 40 g Protein 30 g Protein grams of protein and
30 g Protein 300 Calories 300 Calories 150 Calories 600 Calories 300 Calories
and 1,950 calories 300 Calories 2,550 calories.
Add 2 TBSP of Personalized Protein Power to each shake.
Protein and calorie amounts are suggested intakes for meals and snacks, and do not refer to specific products or foods shown in the plan.
 Made Easy
With the right support, eating well every day can be as easy as 1, 2, 3, 4, 5! Simply follow our
step-by-step meal builder to make healthy, balanced eating a breeze.
25g PROTEIN 40g PROTEIN
400 CALORIES 600 CALORIES

Step 1 - StaRt With ProTein

3 OUNCES, 5 OUNCES,
COOKED COOKED
CHICKEN OR TURKEY FISH LEAN BEEF SHELLFISH PORK OR LAMB (LOIN)

Step 2 - adD VegEtAblEs

CHOOSE 1 CHOOSE 2

COOKED VEGETABLES, VEGETABLE SOUP, TOMATO SAUCE (1 CUP)

ANY ANY
AMOUNT AMOUNT

RAW VEGETABLES

Step 3 - add healThy cArbohYdrateS

CHOOSE 1 CHOOSE 2
100% WHOLE GRAIN TORTILLAS BEANS, PEAS, POTATO PASTA, QUINOA, FRUIT
BREAD OR CRACKERS 2 CORN; CORN OR (WHITE OR MILLET, BARLEY, MEDIUM-
1 SLICE; 1/2 PITA BREAD; 1 MEDIUM- LENTILS SWEET) BULGUR, RICE (BROWN SIZED
1/2 ENGLISH MUFFINS; SIZED FLOUR 1/2 CUP, 1/2 MEDIUM OR WILD) OR 1 CUP
4 MEDIUM CRACKERS (WHOLE GRAIN) COOKED 1/2 CUP, COOKED CHOPPED

Step 4 - adD somE heaLthy Fat fOr flAvor

CHOOSE 1 CHOOSE 1
OLIVE OIL NUTS HUMMUS, LOW-FAT SALAD AVOCADO PARMESAN SEEDS OR
1 TBSP 1 OUNCE DRESSING, MAYONNAISE, 1/2 SMALL OR LOW-FAT NUT BUTTER
SOUR CREAM, VINAIGRETTE FETA CHEESE 1 TBSP
2 TBSP 2 TBSP

Step 5 - seAson It up!

ANY ANY
AMOUNT AMOUNT

HERBS & SPICES LEMON GARLIC VINEGAR SALSA & HOT SAUCE MUSTARD
 Made Easy
VegEtAriAn EdiTion
With the right support, eating well every day can be as easy as 1, 2, 3, 4, 5! Simply follow
our step-by-step meal builder to make healthy, balanced eating a breeze. 25g PROTEIN 40g PROTEIN
400 CALORIES 600 CALORIES

Step 1 - StaRt With ProTein

CHOOSE 2 CHOOSE 3
GREEK-STYLE YOGURT EGGS COTTAGE CHEESE; RICOTTA BEANS, LENTILS TOFU TEMPEH OR
(NON-FAT OR LOW-FAT) 1 WHOLE (NON-FAT OR LOW-FAT) OR SOY BEANS 3 1/2 OUNCES SEITAN
1/2 CUP 1/2 CUP 1/2 CUP, COOKED (1/4 BLOCK) 2 OUNCES

Step 2 - adD VegEtAblEs

CHOOSE 1 CHOOSE 2

COOKED VEGETABLES, VEGETABLE SOUP, TOMATO SAUCE (1 CUP)

ANY ANY
AMOUNT AMOUNT

RAW VEGETABLES

Step 3 - add healThy cArbohYdrateS

CHOOSE 1 CHOOSE 2
100% WHOLE GRAIN TORTILLAS BEANS, PEAS, POTATO PASTA, QUINOA, FRUIT
BREAD OR CRACKERS 2 CORN; CORN OR (WHITE OR MILLET, BARLEY, MEDIUM-
1 SLICE; 1/2 PITA BREAD; 1 MEDIUM- LENTILS SWEET) BULGUR, RICE (BROWN SIZED
1/2 ENGLISH MUFFINS; SIZED FLOUR 1/2 CUP, 1/2 MEDIUM OR WILD) OR 1 CUP
4 MEDIUM CRACKERS (WHOLE GRAIN) COOKED 1/2 CUP, COOKED CHOPPED

Step 4 - adD somE heaLthy Fat fOr flAvor

CHOOSE 1 CHOOSE 1
OLIVE OIL NUTS HUMMUS, LOW-FAT SALAD AVOCADO PARMESAN SEEDS OR
1 TBSP 1 OUNCE DRESSING, MAYONNAISE, 1/2 SMALL OR LOW-FAT NUT BUTTER
SOUR CREAM, VINAIGRETTE FETA CHEESE 1 TBSP
2 TBSP 2 TBSP

Step 5 - seAson It up!

ANY ANY
AMOUNT AMOUNT

HERBS & SPICES LEMON GARLIC VINEGAR SALSA & HOT SAUCE MUSTARD
hit the Spot With
At last…eating healthy can be simple and delicious! We’ve mapped out
meal suggestions that will add color to your plate and bring goodness to
your day. For specific ingredient amounts, check out our Meal Builder.

SalAd SalAd

shRimp And soUthwest

spInach pastA siRloin steAk
• Baby spinach • Cooked shrimp • Mixed greens, sautéed peppers and onions
• Cherry tomatoes • 100% whole grain pasta • Grilled top sirloin
• Bell pepper • Parmesan cheese • Black beans and corn or hominy
• Cucumber, onion • Make a dressing with • Avocado
• Grilled zucchini olive oil, balsamic vinegar, • Pre-prepared tomato salsa
• Eggplant garlic, basil
Combine ingredients and enjoy.
Combine ingredients and enjoy.

SalAd SalAd

soBa noOdle grIlled chIcken

anD quInoa
• Cooked soba noodles • Grilled chicken breast
• Grated carrots, scallions, cooked broccoli florets • Mixed leafy greens
• Grilled shrimp, chicken or lean beef • Cherry tomatoes
(or tempeh for a vegetarian version) • Baby carrots
• Rice vinegar-sesame oil-soy sauce dressing • Cooked quinoa
• Olive oil and lemon dressing
Combine ingredients and enjoy.
Combine ingredients and enjoy.
HEALTHY RECIPEs MEALs
SpiCy Citrus ShRimp
25 g protein/400-calorie meal (Divide into 4 servings.)
40 g protein/600-calorie meal (Divide into 3 servings.)

3 Oranges
1 TBSP Olive oil
1 Red bell pepper, sliced into thin strips
1 ½ lb. Large shrimp, shelled and deveined
(675 g)
½ tsp Salt
¼ tsp Red pepper flakes
3 Green onions, chopped

Grate 1 teaspoon orange peel from one orange, then squeeze out ¼ cup
orange juice and set aside. Peel remaining oranges, slice, cut slices in half
and set aside. Heat a large skillet over medium-high heat, then add oil. When
hot, add bell pepper and sauté for a few minutes until they begin to soften.
Add shrimp, salt, red pepper flakes and orange juice, and continue to cook
for 3-4 minutes, stirring, until shrimp is opaque and fully cooked. Remove
from heat, stir in reserved orange slices, and scatter green onions on top.
P V Suggestion: Complete your meal with a green salad and steamed quinoa.
See Meal Builder for amounts for your Plan.
Protein Vegetables

CARrot-Cumin SALad
25 g protein/400-calorie meal (Divide into 4 servings.)
40 g protein/600-calorie meal (Divide into 3 servings.)

6 Large carrots, peeled and thinly sliced on a diagonal

¼ cup Fresh lemon juice
1 Garlic clove, finely minced
½ tsp Ground cumin
½ tsp Paprika
¼ tsp Ground cinnamon
Salt and pepper to taste
2 TBSP Extra-virgin olive oil
¼ cup Fresh cilantro or parsley leaves

In a large saucepan of boiling salted water, cook carrots until crisp-tender,

1-2 minutes. Drain in a colander, rinse under cold water until cool, and
drain well. In a medium bowl, whisk together lemon juice, garlic, cumin,
paprika and cinnamon, then season with salt and pepper to taste. Whisking
constantly, slowly add olive oil. Add carrots and cilantro or parsley to
dressing, toss to combine.
V
Vegetables Suggestion: Complete your meal with roasted turkey and wild rice.
See Meal Builder for amounts for your Plan.

© 2017 Herbalife. All rights reserved. USA. 17535863 08/17

HEALTHY RECIPEs MEALs
Tuna PAttiEs
25 g protein/400-calorie meal (Makes 4 large patties - Serving size: 1 large patty.)
40 g protein/600-calorie meal (Makes 6 small patties - Serving size: 2 small patties.)
3 cans Chunk light or albacore tuna (5 oz. each)
(5 oz. each)
½ cup Diced mixed vegetables (i.e., red bell pepper, spring onions,
(75 g) cucumber)
2 TBSP Lemon juice
¼ cup Plain Greek-style yogurt
(75 g)
2 TBSP Dijon-style mustard
½ cup Dry whole wheat bread crumbs
(50 g)
2 tsp Olive oil or canola oil for cooking
Drain liquid from canned tuna, put into a bowl, then flake with a fork.
Set aside. In another bowl, mix together the diced vegetables, lemon juice,
yogurt, mustard and bread crumbs until well blended, then add tuna and mix
well. Shape into 4 large or 6 small patties.
Heat a non-stick frying pan over medium-high heat and add olive or canola oil.
Gently place the patties in the pan and cook until nicely browned on one side,
then turn and cook the other side until the patties are browned on both sides
P and heated through.
Suggestion: Complete your meal with a whole grain bun, raw vegetables and hummus
Protein

dip. See Meal Builder for amounts for your Plan.

JuiCy Pork TEndErloin

25 g protein/400-calorie meal (Divide into 4 servings.)
40 g protein/600-calorie meal (Divide into 3 servings.)

1 (about 1¼ lb.) Pork tenderloin

2 TBSP Olive oil, divided
1 tsp Salt
½ tsp Freshly ground pepper
1 tsp Brown sugar
½ tsp Ground cumin
½ tsp Dry mustard
¼ tsp Garlic powder
Preheat oven to 400 degrees. Trim tenderloin of any fat and silver “skin,”
and pat dry with paper towels. Pierce in a few places with a fork and coat
with 1 tablespoon olive oil. In a small bowl, mix together salt, pepper, brown
sugar, cumin, mustard and garlic powder. Coat pork tenderloin with the
seasoning mixture.
Heat large ovenproof skillet over medium-high heat. Add 1 tablespoon olive oil
and sear pork on all sides until nicely browned, about 7-8 minutes. Place skillet in
preheated oven for 10-15 minutes, or until meat reaches an internal temperature
of 145 degrees Fahrenheit. Transfer pork to a cutting board and let rest for 5-10
minutes, then slice into small medallions across the grain.
P
Protein Suggestion: Complete your meal with steamed broccoli and whole grain pasta.
See Meal Builder for amounts for your Plan.

© 2017 Herbalife. All rights reserved. USA. 17535863 08/17

HEALTHY RECIPEs MEALs
Sherry-BraiSEd ChIckEn
and musHrooms
25 g protein/400-calorie meal (Divide into 4 servings.)
40 g protein/600-calorie meal (Divide into 3 servings.)

1 lb. Chicken breast tenders

Salt and pepper to taste
Small amount of flour for dredging
2 TBSP Olive oil
½ lb. Fresh mushrooms, thinly sliced
½ Small onion, halved and thinly sliced
2 Celery stalks, thinly sliced on a diagonal
¼ cup Chicken broth
¼ cup Dry sherry or white wine
½ tsp Dried tarragon

Spread flour on a flat work surface. Dip chicken in flour on both sides, set
aside, and sprinkle with salt and pepper. Heat a large skillet over medium-
high heat, then add oil. When hot, add chicken in a single layer and brown
on one side. Turn chicken over, continue cooking until cooked through, about
6-7 minutes. Transfer chicken to a plate, cover to keep warm, and set aside.
Add mushrooms, onion and celery to skillet. Cook, stirring, until vegetables
are tender, about 5-7 minutes. Add broth, sherry and tarragon, and raise
heat to high. Cook and stir until sauce is reduced and thickened to a few
tablespoons, about 2 minutes. Return chicken to the pan and stir gently to
coat with the sherry glaze.
V P
Vegetables Protein
Suggestion: Complete your meal with a spinach salad and brown rice.
See Meal Builder for amounts for your Plan.

mustArd-BAkEd SALmon
25 g protein/400-calorie meal (Divide into 4 servings.)
40 g protein/600-calorie meal (Divide into 3 servings.)
2 tsp Olive oil
1¼ lb. Center-cut wild salmon filet
(about 600 g)
Salt and pepper to taste
¼ cup Plain Greek-style yogurt
(75 g)
2 TBSP Stone-ground mustard
2 tsp Fresh lemon juice
½ tsp Dried tarragon
Preheat broiler. Line a baking sheet with foil, and coat lightly with 2 teaspoons
olive oil. Place salmon, skin side down, on the baking sheet. Season with salt
and pepper. In a small bowl, stir together the yogurt, mustard, lemon juice and
tarragon. Spread evenly on top of the salmon. Place salmon under the broiler,
about 5 inches (about 15 centimeters) away from the heat, and broil until cooked
through, about 10-12 minutes.
P
Protein Suggestion: Complete your meal with green beans, baked sweet potato and tossed green
salad. See Meal Builder for amounts for your Plan.

© 2017 Herbalife. All rights reserved. USA. 17535863 08/17

 Pack ProTein in Your SnaCk SnaCks

huMmus Dip aNd raW vegEtableS stRing CheesE witH freSh fruiT ProTein DriNk mix
⅓ cup hummus with cucumber, 1 oz low-fat string cheese Stir 2 scoops of Herbalife® Protein Drink Mix,
carrot, celery sticks and 1 medium apple any flavor, with 8 fl oz of cold water
6 g PROTEIN 150 CALORIES 8 g PROTEIN 150 CALORIES 15 g PROTEIN 110 CALORIES

tuRkey BreasT sliCes anD edAmame beanS low-fat Latte

Whole graiN craCkers Drop 1 cup frozen edamame soybeans (in the pod)
into boiling water for a few minutes. Sprinkle with
Made with 12 oz low-fat milk or soy milk.
Sprinkle with cinnamon.
2 oz sliced turkey and a little salt or soy sauce.
4 medium-sized whole grain crackers
18 g PROTEIN 145 CALORIES 12 g PROTEIN 150 CALORIES 9 g PROTEIN 150 CALORIES

boNanza ice Pops

2 scoops Herbalife® Formula 1 Nutritional
Shake Mix, any flavor
½ cup Nonfat milk
⅔ cup Nonfat Greek-style yogurt, vanilla
½ cup Berries or chopped fruit

Place all ingredients in a blender and blend until very

smooth. Pour into four, ⅓ cup (80 ml) ice pop molds.
Freeze at least 2 hours before serving.
Wild Berry and 7 g PROTEIN 85 CALORIES (per ice pop)
Orange Cream ice pops

© 2017 Herbalife. All rights reserved. USA. 17554098 08/17