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© 2016 by Rodale Inc. All rights reserved.
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The material here is designed to help you make informed
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tute for any treatment that may have been prescribed by
your doctor. If you suspect that you have a medical problem,
please seek competent medical care.
Before you undertake a new health program or fitness regi-
men, we encourage you to discuss your plans with your
health care professional, especially if you have not exercised
for several years, are over 35, or are overweight.
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CONTENTS
Eat to Lose
Your Gut 4
Meal Planning 101 5
Introduction to the
21-Day Diet Plan 8
The 21-Day
Menu Plan 10
Recipes 34
Breakfasts 34
Lunches 37
Dinners 44
Snacks 51
Weekly
Shopping Lists 53
Fast Food for
Fat Loss 56
Recipe Index 62
Eat to Lose
Your Gut
You’ve got the workout—here’s how to fuel it.
We could give you a highly restrictive, “extreme” diet. And if you followed
it to a T, you would get amazing results. Guaranteed. This would actually be
true no matter what type of diet we offered—whether it was very low fat, very
low carb, vegan, or a juice cleanse.
Which might make you wonder: If all these diets work, then what do they
have in common?
Answer: They all reduce your calorie intake. It’s truly that simple—no mat-
ter what you’ve been told.
And that’s why we’re presenting a far less restrictive but just as effective
option. It’s an eating plan strategically designed to help you stay satisfied while
accelerating fat loss to an all-time high. Yet it also gives you the freedom to
enjoy the foods you love. Even junk foods.
4 The 21-Day MetaShred Meal Pl an

Meal Planning 101
A
nyone can tell you: Trying to mately, that’s what dictates metabolism.
lose fat without a smart diet can Keep in mind, this is a cookie-cutter
be an exercise in futility. But the approach to dieting. For example, you
reality is, the less you feel like might be a guy who can lose weight eating
you’re dieting, the more likely significantly more than 2,000 calories. But
you are to have success. When at 2,000 calories, you’ll still be eating a
we created this diet, we asked reasonable amount—you’ll just shed fat a
a simple question: What if you little faster.
could lose serious weight without feel-
ing deprived? How would you do it?
Well, we know it has to start with
calories, of course. You have to control
Protein
You probably don’t need to be sold on the
those. But we also know that having virtues of protein, since it’s the raw mate-
more of certain nutrients and less of rial for muscle growth. But this nutrient
others is key in helping you control also helps extinguish your appetite and
those calories. That’s why we’ve created aids in fat loss. It’s the key to fast results.
guidelines for protein, fat, and carbs. We prescribe a minimum of 125 grams
These aren’t rigid do-this-or-you-will- of protein a day for men and 94 grams a
fail guidelines. They’re do-this-and-it- day for women. You could go higher, and
will-be-easier-to-succeed guidelines. that’s completely fine. It’s even encour-
Big difference. If you don’t follow the aged, since it helps quell your appetite.
guidelines but still eat fewer calories But these recommended amounts provide
than you expend, you’ll lose fat. That’s a healthy dose of daily protein without
just the way it works. requiring you to consume protein supple-
However, this diet is designed to help ments (though we recommend them as
you eat fewer calories with less thought, a great option) or to force-feed yourself a
less effort, and less deprivation. On the side of beef every day.
next few pages, we’ll show you the road Generally, you should strive to eat at
map, and then you’ll be ready to start least 20 grams of protein at each main
the program. meal. And again, there’s no downside to
eating more protein than this, as long as
Daily Calories you stay within your target calorie range.
We’ve created two separate calorie

goals: one for men and one for women.
Men will eat 2,000 calories a day.
Fat
You’ll eat roughly the same number of
Women will eat 1,500 calories—75% of calories from fat—a bit more, actually—
what’s recommended for men. Why the as you do from protein. So if you’re a
difference? Because the average man has man, you’ll eat about 65 grams of fat a
a greater body weight and more muscle day; if you’re a woman, you’ll eat about
mass than the average woman, and ulti- 50 grams a day.
Meal Pl anning 101 5

That might sound like a lot. But
you’ll likely find it’s ideal. Recent stud-
ies have clearly shown that it’s not fat
Free Calories
Since we want to make it easier for you to
that inflates your belly, but too many stick to this diet, we’ve assigned 10 to 15%
calories—period. of your daily calories as “free” calories.
Just as important, scientific research For men, that’s 200 to 300 free calories,
doesn’t support the notion that fat and for women, 150 to 225 free calories.
is harmful to your health, especially (Sorry, ladies! Blame your muscle mass!)
when it’s consumed in the context of This gives you flexibility. You can use
a reasonable diet overall. Read: Eating your free calories however you want.
fat isn’t bad for your health; eating too Feel like eating a bowl of ice cream? You
many calories is the real threat. can have it. A glass of wine? It’s allowed.
What’s more, fat may actually keep Chips and guacamole? No problem.
you from overeating. That’s because As long as you limit yourself to
consuming it may boost your levels of your free-calorie allotment, you can
cholecystokinin (CCK), a hormone that eat whatever you want. For instance,
makes you feel full. In other words, if you prefer to eat “clean,” you can
CCK release is the reason you put down simply have slightly larger servings at
your fork. The end result: You stop eat- each meal or a much larger serving at
ing sooner and stay satisfied longer. one meal, or you can redeem your free
calories for a protein shake.
Carbs It’s your choice. In terms of calories,

what you choose will have no effect
on your overall results. You’ll have to
The rest of your calories—about the
same amount as you eat from fat—will determine for yourself what’s best psy-
be from carbs. That’s about 150 grams chologically and then manage your free
of carbs for men, and about 110 grams calories accordingly.
of carbs for women. Carb-containing There’s another perk here: If you
foods not only taste good but can also don’t use your free calories—or only
be rich in vitamins and minerals. So you use a portion of them—you can transfer
don’t need to eliminate them altogeth- them to the next day. So if you have a
er; you just need to make sure you don’t social event on Friday, you might want
eat them in excess. to save some or all of your free calories
Consuming the right amounts of pro- on Wednesday or Thursday in order to
tein and fat will make that far easier, splurge on Friday night. Think of it as
since both keep hunger at bay. Ideally, transferring funds from one day’s ac-
you’ll cap your carb intake at about 40 count to the next.
grams for any given meal. Don’t con- What’s more, if you find yourself
sider that an ironclad rule—it’s just a unexpectedly veering from your eat-
guideline that you should try to adhere ing plan on Monday, you can simply
to most of the time. estimate the number of calories that

you’re “over” and reduce them with free doesn’t apply to protein shakes either.
calories from subsequent days. That’s because they’re filling and have
Don’t overcomplicate this! Your free been shown to reduce appetite. Consider
calories are simply designed to provide them snacks or meals.
you with the ability to enjoy any food Diet soda is a bit controversial. While
you want, within limits. But again, if there’s no strong research that shows it’s
you don’t care for this flexibility, you harmful to your waistline or your health,
can simply eat bigger portions of your some evidence suggests that consuming
planned meals or choose a healthy a lot of sugary-tasting beverages—even if
snack. they’re artificially sweetened—may lead
to a preference for sweetness overall.
Meal Frequency Conceivably, that could make it harder to

stick to a healthful diet.
As for regular soda and juice, we simply
This one’s up to you. You’ll see that our
21-Day Diet Plan provides three meals don’t recommend them. Of course, you
and one IsoPure Protein shake a day. It’s can do whatever you want with your
based on the idea that lots of people like free calories. The concerns are that these
to have breakfast, lunch, an afternoon drinks won’t satisfy you and will have a
snack, and then dinner. Plus, with the significant impact on blood sugar, which
option of your free calories, you can eas- can lead to cravings later on.
ily include another snack if you want (we What about alcohol? As long as you
offer some tasty choices starting on page can fit it into your free calories, it’s per-
51). The key is using the strategy that fectly acceptable. One warning: For some
best allows you to stick with the diet. people, consuming alcohol stimulates ap-
petite—so be aware of this, and adjust your
Beverages intake as needed. For reference, 4 ounces

of wine contains about 100 calories, and
1 ounce of 100-proof liquor has about
As a smart strategy, stick with calorie-
free beverages. For the most part, 80 calories. (Most commercial beers list
that means water, unsweetened coffee calorie counts on the label.)
and tea, and diet soda and other zero-
calorie drinks.
The reason: Liquid calories are far
easier to overconsume than those in
Protein Shakes
Protein shakes are a super-convenient
solid food. They also tend to have little way to boost your protein intake. We
impact on diminishing your appetite. recommend whey protein, as its high-
A couple of caveats: Milk can be a quality milk protein has been well studied.
great choice if you’re not lactose intoler- We’ve included a 7-day sample of
ant, since it contains protein and some Vanilla Isopure Zero Carb to get you
fat (if you opt for 2% or whole). started. (Check out other great flavors
This no-calorie beverage guideline at theisopurecompany.com.)
7
Introduction to
the 21-Day Diet Plan
F
or a simple way to clean up your 2,000 calories; for women, it’s 1,500. Some
diet and get lean, you need look days the number of calories you eat may
no further than this meal plan. It’s be a little less than your goal; some days
meant to show you an easy way to it may be a little more. The upshot: You’ll
slash calories and accelerate fat loss get the results you want without having to
while allowing you to enjoy food micromanage every bite.
and maintain your sanity. Keep in
mind, this is just a template for you
to use. You can follow it exactly as shown
or simply use it as an example. There are
Rule 2
Keep your diet flexible
three rules we’d like you to follow. Built into your eating plan are up to 300
free calories per day if you’re a man
Rule 1 and 225 calories if you’re a woman. So

if you’re a guy who’s scheduled to eat
400 calories at breakfast but you over-
Don’t get too caught
up with the numbers indulge and consume, say, 600 calories,
When it comes to nutrition, just about that’s perfectly fine. You can simply
everything is an estimate. For instance, subtract the additional 200 calories you
you can’t know for sure whether the consumed from your daily total of
400-calorie portion you spooned out is 300 free calories. So you have just
actually 400 calories—or perhaps just 380. 100 free calories for the rest of the day.
Or maybe it’s 420. But what if you overeat later in the
Sure, you could measure everything out, day—after you’ve already used your
but ultimately, that’s just a hassle. What’s 300 free calories? Subtract the overage
more, we want you to be able to seamlessly from the next day’s allotment of free
swap in any breakfast, lunch, or dinner that calories. While this might sound like a
you want without obsessing over whether complicated balancing act, you’ll likely
you matched the calories precisely or not. find that it’s very simple. Keep track of
In fact, that’s the whole approach we what you eat in a notebook that’s small
took with this eating plan. While we’ve cre- enough to tote around.
ated calorie goals for each meal, you’ll see At the end of the day, just note roughly
that they’re rarely exact. But they are close how many surplus calories you have. You
and ultimately add up to put you in the can transfer unused calories forward to any
ballpark of your daily calorie goal. day as well as make up for using surplus at
For men, that daily calorie goal is your best opportunity.

Rule 3 How to Use the Plan
Adjust your plan Consider this your blueprint. You can
based on results follow it as written or use it as inspira-
How do you know if the diet is working? tion to create your own meal plan.
Well, your pants should start to loosen For example, if you find yourself in an
within a couple of weeks, and your weight airport during lunch, you could just swap
should drop, too. If this isn’t happening, you in a smart option (see Fast Foods for Fat
may have to make adjustments. Loss on page 57 or refer to the nutrition
Start by paying closer attention to your information on a packaged product or a
portion sizes, and double-check to make restaurant’s website).
sure you’re not exceeding your daily If you have a cookbook that lists calorie
calorie goal. If that doesn’t kickstart your counts, you can have anything you want.
weight loss, it’s time to scale back on your (You can also use a nutrition tracker like
free calories. MyFitnessPal, LoseIt, or SparkPeople to
That’s the beauty of this meal plan. If calculate the calories in any meal that you
you need to further reduce your calorie prepare.) Simply adjust your serving size
intake, you can simply reduce or eliminate so it fits your overall calorie goal. In fact,
your free calories and still eat the meals that’s exactly what we’ve done here.
and snack that are shown. We’ve chosen portion sizes that help
Weight loss is rarely linear—meaning, achieve the targets and strategically added
you won’t necessarily lose 2 pounds of in a couple of extra slices of turkey or
fat a week. You might lose 3 pounds one cheese, some fruit, or nuts where neces-
week and 1 pound the next. The bottom sary. It’s absolutely not rocket science!
line: Give yourself a couple of weeks Oh, and here’s a nifty tip: You can
before changing your course of action. always eat leftovers from dinner as your
If you don’t see weight loss for 2 straight next day’s lunch. It’s actually a genius
weeks, you’ll want to take a closer look at strategy, since the same portion size will
your calorie intake. But more important- match your target calories for both meals.
ly, how are your jeans fitting? If they’re Are you ready? It’s time to lose your
getting looser, you’re getting leaner. spare tire!
The Calorie Breakdown

The meals in the 21-Day plan will come in above or below these figures but will
even out over the day.
Free Total Daily

Breakfast Lunch Snack Dinner Calories Calories
MEN
400 500 300 500 300 2,000

WOMEN
300 400 200 400 200 1,500
Introduction to the 21-Day Diet Pl an 9

The 21-Day Menu Plan Recipes
begin on
page 34.
Week 1 Menus
DAY Breakfast Lunch Snack Dinner
Korean-
1 Chive Eggs
with
Toast & Jam
Turkey &
Pepper Jack
Sandwich
Isopure
Protein
Shake
Style
Pepper
Steak
Old- Classic Ham,
2 Fashioned
Fried Egg
Sandwich
Tomato
& Cheese
Sandwich
Isopure
Protein
Shake
Texas
Chili
Dill Eggs Tomato-
3 with
English
Muffin
Roast Beef
& Cheddar
Sandwich
Isopure
Protein
Shake
& Zucchini-
Sauced
Chicken
Acorn
4 Cranberry-
Almond
Oatmeal
Turkey &
Avocado
Sandwich
Isopure
Protein
Shake
Squash
& Pork
Loin
Scrambled Ham,
5 Eggs with
Sriracha
& Bacon
Manchego
& Apple
Sandwich
Isopure
Protein
Shake
The Big
Salad
Simple
6 Apple-
Cinnamon
Oatmeal
Turkey
Pastrami
Sandwich
Isopure
Protein
Shake
Steak
with
Asparagus
General Tso’s
7 South-
western
Wrap
Turkey
BLT
Sandwich
Isopure
Protein
Shake
Chicken
with
Broccoli

Day 1
Breakfast Snack Dinner
Chive Eggs with Isopure Korean-Style

Toast & Jam Protein Shake Pepper Steak
For men For men For men
Eat 1 serving, Drink 1 serving, Eat 1 serving.
along with ½ cup of plus have Protein: 35 g
berries or other fruit. 1 medium fruit. Carbohydrates: 39 g
Protein: 25 g Protein: 50 g Fat: 26 g
Carbohydrates: 35 g Carbohydrates: 25 g Calories: 528
Fat: 16 g Fat: 1 g For WOMEN
Calories: 395 Calories: 310 Eat 1 serving,
For WOMEN For WOMEN but skip the
Eat 1 serving, Drink 1 serving. ½ cup of rice.
but have 2 eggs Protein: 50 g Protein: 33 g
instead of 3. Carbohydrates: 0 g Carbohydrates: 20 g
Protein: 19 g Fat: 1 g Fat: 23 g
Carbohydrates: 25 g Calories: 210 Calories: 433
Fat: 12 g
Calories: 275
Lunch
Turkey & Pepper

Jack Sandwich
For men
Eat 1 serving,
but have 6 ounces of
turkey instead of 3.
Protein: 44 g
Carbohydrates: 26 g
Fat: 18 g
Calories: 470
For WOMEN
Eat 1 serving.
Protein: 29 g FOR MEN FOR Women
Daily Totals
Carbohydrates: 26 g Protein: 154 g Protein: 131 g

Fat: 18 g Carbohydrates: 125 g Carbohydrates: 71 g
Calories: 380 Fat: 61 g Fat: 54 g
Calories: 1,703 Calories: 1,298
Free Calories: 297 Free Calories: 202
the 21-Day Diet Pl an 11

Day 2
Old-Fashioned Fried Isopure Texas Chili

Egg Sandwich Protein Shake
For men For men
Eat 1 serving, but Drink 1 serving, For men
add 1 slice of cheese plus have Eat 1 serving.
to the sandwich. 1 medium fruit. Protein: 65 g
Protein: 30 g Protein: 50 g Carbohydrates: 22 g
Carbohydrates: 25 g Carbohydrates: 25 g Fat: 13 g
Fat: 22 g Fat: 1 g Calories: 438
Calories: 410 Calories: 310 For WOMEN
For WOMEN For WOMEN Eat 1 serving.
Eat 1 serving. Drink 1 serving. Protein: 65 g
Calories: 310 Calories: 210
Lunch
Classic Ham, Tomato

& Cheese Sandwich
For men
Eat 1 serving, but
add 2 ounces of ham
and 1 cup of fruit.
Protein: 37 g
Carbohydrates: 46 g
Fat: 18 g
Calories: 540
For WOMEN
Eat 1 serving. FOR MEN FOR Women
Daily Totals
Protein: 27 g Protein: 182 g Protein: 164 g

Carbohydrates: 26 g Carbohydrates: 118 g Carbohydrates: 73 g
Fat: 18 g Fat: 54 g Fat: 45 g
Calories: 380 Calories: 1,698 Calories: 1,338

Day 3
Dill Eggs with Isopure Tomato- & Zucchini-

English Muffin Protein Shake Sauced Chicken
Eat 1 serving with Drink 1 serving, Eat 2 servings
½ cup of berries plus have with 1 cup of cooked
or other fruit. 1 medium fruit. whole wheat pasta.
Protein: 26 g Protein: 50 g Protein: 63 g
Carbohydrates: 22 g Carbohydrates: 25 g Carbohydrates: 49 g
Fat: 22 g Fat: 1 g Fat: 9 g
Calories: 395 Calories: 310 Calories: 506
For WOMEN For WOMEN For WOMEN
Eat 1 serving. Drink 1 serving. Eat 1½ servings with
Protein: 26 g Protein: 50 g 1 cup of cooked whole
Carbohydrates: 12 g Carbohydrates: 0 g wheat pasta.
Fat: 22 g Fat: 1 g Protein: 49 g
Calories: 345 Calories: 210 Carbohydrates: 46 g
Fat: 7 g
Lunch Calories: 423
Roast Beef &

Cheddar Sandwich
For men
Eat 1 serving, but
add 2 ounces of
lean roast beef and
1 cup of fruit.
Protein: 39 g
Carbohydrates: 45 g
Fat: 11 g
Calories: 490
For WOMEN FOR MEN FOR Women
Daily Totals
Eat 1 serving. Protein: 178 g Protein: 154 g

Protein: 29 g Carbohydrates: 141 g Carbohydrates: 83 g
Carbohydrates: 25 g Fat: 43 g Fat: 41 g
Fat: 11 g Calories: 1,701 Calories: 1,308
Calories: 330 Free Calories: 299 Free Calories: 192

Day 4
Cranberry-Almond Isopure Acorn Squash

Oatmeal Protein Shake & Pork Loin
Eat 1 serving with Drink 1 serving, Eat 1 serving.
1 cup of fruit plus have Protein: 30 g
(or 1 whole fruit). 1 medium fruit. Carbohydrates: 39 g
Fat: 9 g Fat: 1 g For WOMEN
Calories: 387 Calories: 310 Eat 1 serving.
For WOMEN For WOMEN Protein: 30 g
Eat 1 serving Drink 1 serving. Carbohydrates: 39 g
with ½ cup of fruit. Protein: 50 g Fat: 18 g
Protein: 28 g Carbohydrates: 0 g Calories: 422
Carbohydrates: 35 g Fat: 1 g
Fat: 9 g Calories: 210
Calories: 337
Lunch
Turkey & Avocado

Sandwich
For men
Eat 1 serving, but
have 6 ounces of
turkey instead of 2.
Protein: 43 g
Carbohydrates: 30 g
Fat: 21 g
Calories: 510
Daily Totals


Day 5
Scrambled Eggs with Isopure The Big Salad

Sriracha & Bacon Protein Shake
Eat 1 serving Drink 1 serving, Eat 1 serving.
with 1 cup of fruit. plus have Protein: 47 g
Protein: 25 g 1 medium fruit. Carbohydrates: 20 g
Carbohydrates: 21 g Protein: 50 g Fat: 25 g
Fat: 22 g Carbohydrates: 25 g Calories: 478
Calories: 405 Fat: 1 g For WOMEN
For WOMEN Calories: 310 Eat 1 serving.
Eat 1 serving For WOMEN Protein: 47 g
with ½ cup of fruit. Drink 1 serving. Carbohydrates: 20 g
Fat: 22 g Fat: 1 g
Lunch
Ham, Manchego &

Apple Sandwich
For men
Eat 1 serving, but
have 6 ounces of
ham instead of 2,
plus ½ cup of fruit.
Protein: 44 g
Carbohydrates: 46 g
Fat: 12 g
Calories: 520
Daily Totals


Day 6
Apple-Cinnamon Isopure Simple Steak

Oatmeal Protein Shake with Asparagus
Eat 1 serving, but Drink 1 serving, Eat 1 serving with
have 4 tablespoons plus have ½ cup brown rice.
of chopped walnuts 1 medium fruit. (We used Uncle Ben’s
instead of 2. Protein: 50 g Ready Rice Whole
Protein: 30 g Carbohydrates: 25 g Grain Brown.)
Carbohydrates: 27 g Fat: 1 g Protein: 55 g
Fat: 19 g Calories: 310 Carbohydrates: 24 g
Calories: 387 For WOMEN Fat: 25 g
For WOMEN Drink 1 serving. Calories: 537
Eat 1 serving. Protein: 50 g For WOMEN
Protein: 28 g Carbohydrates: 0 g Eat 1 serving.
Carbohydrates: 25 g Fat: 1 g Protein: 52 g
Fat: 9 g Calories: 210 Carbohydrates: 4 g
Calories: 287 Fat: 24 g
Calories: 420
Lunch
Turkey Pastrami
Sandwich
For men
Eat 1 serving.
Protein: 29 g
Carbohydrates: 28 g
Fat: 18 g
Calories: 400
For WOMEN
Eat 1 serving, but have
2 ounces of turkey
pastrami instead of 3.
Protein: 24 g
FOR MEN FOR Women
Daily Totals
Carbohydrates: 28 g
Fat: 18 g Protein: 164 g Protein: 154 g
Calories: 370 Carbohydrates: 104 g Carbohydrates: 57 g
Fat: 63 g Fat: 52 g

Day 7
Southwestern Isopure General Tso’s

Wrap Protein Shake Chicken with
For men For men Broccoli
Eat 1 serving, but Drink 1 serving,
add 1 slice of lean plus 1 medium fruit. For men
ham to the wrap. Protein: 50 g Eat 2 servings
Protein: 30 g Carbohydrates: 25 g of the chicken (with
Carbohydrates: 25 g Fat: 1 g 1 cup of broccoli
Fat: 19 g Calories: 310 and ½ cup of rice).
Calories: 405 For WOMEN Protein: 63 g
For WOMEN Drink 1 serving. Carbohydrates: 42 g
Eat 1 serving, but Protein: 50 g Fat: 11 g
make it with 2 eggs Carbohydrates: 0 g Calories: 477
instead of 3. Fat: 1 g For WOMEN
Protein: 25 g Calories: 210 Eat 1½ servings of
Carbohydrates: 25 g the chicken (with
Fat: 15 g 1 cup of broccoli and
Calories: 305 ½ cup of rice).
Protein: 48 g
Lunch Carbohydrates: 40 g
Fat: 9 g
Turkey BLT Calories: 394
Sandwich
For men
Eat 1 serving, but
have 4 ounces of
turkey instead of 3,
and pair with
1 cup of fruit.
Protein: 36 g
Carbohydrates: 44 g
Fat: 15 g
Calories: 490
FOR MEN FOR Women
Daily Totals
For WOMEN

Week 2 Menus
Old- Philly
8 Fashioned
Fried Egg
Sandwich
Cheese
Steak
Sandwich
Isopure
Protein
Shake BBQ Shrimp
Scrambled
9 Eggs with
Sriracha
& Bacon
Grilled
Cheese
Sandwich
Isopure
Protein
Shake
Italian
Seafood
Stew
10 Chive Eggs
with
Toast & Jam
Sloppy Joe
with
Mushrooms
Isopure
Protein
Shake
Chicken
Spinach
Pita Pizza
11 Apple-
Cinnamon
Oatmeal
Apple-
Cheese
Sandwich
Isopure
Protein
Shake
Glazed
Pork Chops
& Peaches
12 Egg, Tomato
& Cheese
Sandwich
Buffalo
Chicken
Sandwich
Isopure
Protein
Shake
Baked
Ziti
13 Cranberry-
Almond
Oatmeal
Reuben
Sandwich
Isopure
Protein
Shake
Cedar-Plank
Grilled
Salmon
Spicy
14 South-
western
Wrap
Sausage &
Mushroom
Soup
Isopure
Protein
Shake
Marinated
Beef & Veggie
Kebabs

Day 8
Breakfast
Old-Fashioned
Fried Egg Sandwich
For men
Eat 1 serving, but
add 1 slice of cheese
to the sandwich.
Protein: 30 g
Carbohydrates: 25 g
Fat: 22 g
Calories: 410
For WOMEN
Eat 1 serving.
Protein: 22 g
Carbohydrates: 25 g
Fat: 13 g Snack Dinner
Calories: 310
Isopure BBQ Shrimp
Protein Shake For men
For men Eat 1 serving, plus
Drink 1 serving and 1 cup of cooked brown
eat 1 medium fruit. rice and 1 cup of
Protein: 50 g steamed yellow squash.
Carbohydrates: 25 g Protein: 32 g
Fat: 1 g Carbohydrates: 67 g
Calories: 310 Fat: 10.5 g
Lunch For WOMEN Calories: 473
Drink 1 serving. For WOMEN
Philly Cheese Protein: 50 g Eat 1 serving, plus
Steak Sandwich Carbohydrates: 0 g
Fat: 1 g
½ cup of cooked brown
rice and 1 cup of
For men Calories: 210 steamed yellow squash.
Eat 1 sandwich, Protein: 29 g
plus 1 cup of grapes Carbohydrates: 46 g
Protein: 27 g Fat: 9.5 g
Carbohydrates: 67 g Calories: 365
Fat: 11 g
Calories: 471 FOR MEN FOR Women
Daily Totals
For WOMEN Protein: 139 g Protein: 127 g

Eat 1 sandwich. Carbohydrates: 184 g Carbohydrates: 111 g
Protein: 26 g Fat: 44.5 g Fat: 34.5 g
Carbohydrates: 40 g Calories: 1,664 Calories: 1,252
Fat: 11 g Free Calories: 336 Free Calories: 248
Calories: 367

Day 9
Breakfast
Scrambled Eggs with

Sriracha & Bacon
For men
Eat 1 serving
with ½ cup of fruit.
Protein: 25 g
Carbohydrates: 11 g
Fat: 22 g
Calories: 355
For WOMEN
Eat 1 serving.
Protein: 22 g
Carbohydrates: 25 g
Fat: 13 g
Calories: 310
Snack Dinner
Lunch
Isopure Italian
Grilled Cheese Protein Shake Seafood Stew
Sandwich For men For men
For men Drink 1 serving and Eat 1 serving,
Eat 1 sandwich with eat 1 medium fruit. plus 1 medium pear.
an additional slice of Protein: 50 g Protein: 49 g
mozzarella cheese, Carbohydrates: 25 g Carbohydrates: 52 g
plus 1 medium apple. Fat: 1 g Fat: 10 g
Protein: 28 g Calories: 310 Calories: 539
Carbohydrates: 52 g For WOMEN For WOMEN
Fat: 21 g Drink 1 serving. Eat 1 serving.
Calories: 491 Protein: 50 g Protein: 48 g
For WOMEN Carbohydrates: 0 g Carbohydrates: 24 g
Eat 1 sandwich, Fat: 1 g Fat: 10 g
plus 1 medium apple. Calories: 210 Calories: 436
Protein: 21 g
Carbohydrates: 51 g
Fat: 15 g FOR MEN FOR Women
Daily Totals
Calories: 425
Protein: 152 g Protein: 141 g
Carbohydrates: 140 g Carbohydrates: 100 g
Fat: 54 g Fat: 39 g

Day 10
Breakfast
Chive Eggs
with Toast & Jam
For men
Eat 1 serving,
along with ½ cup of
berries or other fruit.
Protein: 25 g
Carbohydrates: 35 g
Fat: 16 g
Calories: 395
For WOMEN
Eat 1 serving,
but have 2 eggs
instead of 3.
Protein: 19 g
Carbohydrates: 25 g Snack Dinner
Fat: 12 g
Calories: 275 Isopure Chicken Spinach
Protein Shake Pita Pizza
For men For men
Drink 1 serving and Eat 1 serving,
eat 1 medium fruit. plus 1 medium fruit.
Fat: 1 g Fat: 14 g
Lunch For WOMEN For WOMEN
Drink 1 serving. Eat 1 serving.
Sloppy Joe with Protein: 50 g Protein: 46 g
Mushrooms Carbohydrates: 0 g
Fat: 1 g
Carbohydrates: 33 g
Fat: 14 g
For men Calories: 210 Calories: 440
Eat 1 sandwich.
Protein: 40 g
Carbohydrates: 38 g FOR MEN FOR Women
Daily Totals
Fat: 18 g
Calories: 460
For WOMEN
Fat: 49 g Fat: 43 g
Eat 1 open-face Calories: 1,700 Calories: 1,275
sandwich on half a bun.
Protein: 37 g
Carbohydrates: 37 g
Fat: 16 g
Calories: 350

Day 11
Breakfast
Apple-Cinnamon
Oatmeal
For men
Eat 1 serving, but
have 4 tablespoons
of chopped walnuts
instead of 2.
Protein: 30 g
Carbohydrates: 27 g
Fat: 19 g
Calories: 387
For WOMEN
Eat 1 serving.
Protein: 28 g Snack Dinner
Carbohydrates: 25 g
Fat: 9 g Isopure Glazed Pork Chops
Calories: 287
Protein Shake & Peaches
Lunch For men For men
Drink 1 serving and Eat 1 serving with
Apple-Cheese eat 1 medium fruit. steamed spinach and
Sandwich Protein: 50 g
Carbohydrates: 25 g
pine nuts, plus ½ cup of
cooked brown rice.
For men Fat: 1 g Protein: 38 g
Eat 1 sandwich, Calories: 310 Carbohydrates: 61 g
plus 1 medium peach. For WOMEN Fat: 12 g
Protein: 20 g Drink 1 serving. Calories: 510
Carbohydrates: 61 g Protein: 50 g For WOMEN
Fat: 21 g Carbohydrates: 0 g Eat 1 serving with
Calories: 500 Fat: 1 g steamed spinach and
For WOMEN Calories: 210 pine nuts.
Eat 1 sandwich. Protein: 33 g
Protein: 19 g Carbohydrates: 38 g
Calories: 440
FOR MEN FOR Women
Daily Totals

Fat: 53 g Fat: 41 g

Day 12
Breakfast
Egg, Tomato &

Cheese Sandwich
For men
Eat 1 serving.
Protein: 25 g
Carbohydrates: 25 g
Fat: 21 g
Calories: 395
For WOMEN
Eat 1 serving but with
1 egg instead of 2.
Protein: 19 g
Carbohydrates: 25 g
Calories: 324
Isopure Baked Ziti
Lunch
Buffalo Chicken For men Eat 1 serving, plus
Sandwich Drink 1 serving and
eat 1 medium fruit.
1 steamed zucchini,
sliced, and 1 cup of
For men Protein: 50 g halved strawberries.
Eat 1 sandwich, Carbohydrates: 25 g Protein: 35 g
plus 1 cup of grapes. Fat: 1 g Carbohydrates: 116 g
Protein: 45 g Calories: 310 Fat: 7 g
Carbohydrates: 52 g For WOMEN Calories: 472
Fat: 16 g Drink 1 serving. For WOMEN
Calories: 525 Protein: 50 g Eat 1 serving, plus
For WOMEN Carbohydrates: 0 g 1 cup of halved
Eat 1 sandwich. Fat: 1 g strawberries.
Protein: 44 g Calories: 210 Protein: 31 g
Fat: 16 g Fat: 6 g
FOR MEN FOR Women

Daily Totals

Fat: 45 g Fat: 39 g

Day 13
Breakfast
Cranberry-Almond
Oatmeal
For men
Eat 1 serving,
plus 1 cup of fruit
(or 1 whole fruit).
Protein: 28 g
Carbohydrates: 45 g
Fat: 9 g
Calories: 387
For WOMEN
Eat 1 serving.
Protein: 28 g
Carbohydrates: 25 g
Fat: 9 g
Calories: 287
Snack Dinner
Isopure Cedar-Plank
Protein Shake Grilled Salmon
For men For men
eat 1 medium fruit. plus ¼ pound of
Protein: 50 g grilled asparagus.
Lunch Calories: 310 Fat: 20 g
For WOMEN Calories: 490
Reuben Sandwich Drink 1 serving. For WOMEN
Protein: 50 g Eat 1 serving.
For men Carbohydrates: 0 g Protein: 43 g
Eat 1 serving, Fat: 1 g Carbohydrates: 20 g
but add 1 additional Calories: 210 Fat: 15 g
slice of cheese. Calories: 420
Protein: 38 g
Carbohydrates: 47 g
Fat: 15 g
Daily Totals
For WOMEN
Eat 1 serving. Carbohydrates: 141 g Carbohydrates: 91 g
Protein: 31 g
Fat: 45 g Fat: 34 g
Carbohydrates: 46 g
Fat: 9 g
Calories: 397

Day 14
Breakfast
Southwestern Wrap
For men
Eat 1 serving.
Protein: 25 g
Carbohydrates: 25 g
Fat: 19 g
Calories: 375
For WOMEN
2 eggs instead of 3.
Protein: 19 g
Carbohydrates: 25 g
Fat: 14 g
Calories: 304
Snack Dinner
Isopure Marinated Beef

Protein Shake & Veggie Kebabs
For men For men
eat 1 medium fruit. plus ½ cup of
Protein: 50 g steamed brown rice.
Lunch Calories: 310 Fat: 22 g
For WOMEN Calories: 487
Spicy Sausage & Drink 1 serving. For WOMEN
Mushroom Soup Protein: 50 g
Carbohydrates: 0 g
Eat 1 serving.
Protein: 25 g
For men Fat: 1 g Carbohydrates: 19 g
Eat 1 serving, Calories: 210 Fat: 20 g
plus 1 medium fruit. Calories: 377
Protein: 36 g
Carbohydrates: 64 g
Fat: 16 g
Daily Totals
For WOMEN
Eat 1 serving. Carbohydrates: 179 g Carbohydrates: 83 g
Protein: 36 g
Fat: 58 g Fat: 51 g
Carbohydrates: 39 g
Fat: 16 g
Calories: 425

Week 3 Menus
15 Apple-
Cinnamon
Oatmeal
Mexi-Cali
Tuna Salad
Isopure
Protein
Shake
Chicken
Stir-Fry
16 Chive Eggs
with Toast
& Jam
Grilled
Pork Tacos
Isopure
Protein
Shake
Creamy
Lasagna
Garlic shrimp
17 Cranberry-
almond
oatmeal Fig panini
Isopure
Protein
Shake
with white
beans &
tomatoes
Scrambled Roast Beef
18 Eggs with
Sriracha
& Bacon
Pita with
Cucumber
Sauce
Isopure
Protein
Shake
Brazilian
Rice &
Beans
Old-
19 Fashioned
Fried Egg
Sandwich
Mediterranean Isopure
Pizza with
Smoked Ham
Protein
Shake
Roasted
Halibut
20 Egg, Tomato
& Cheese
Sandwich
Burger with
Blue Cheese
Sauce
Isopure
Protein
Shake
Chicken
Pad Thai
Grilled
21 South-
western
Wrap
Chicken
& Pineapple
Sandwich
Isopure
Protein
Shake
Go-To
Spaghetti
& Meatballs

Day 15
Breakfast
Apple-Cinnamon
Oatmeal
For men
Eat 1 serving,
plus 1 cup of fruit
(or a whole fruit).
Protein: 28 g
Carbohydrates: 45 g
Fat: 9 g
Calories: 387
For WOMEN
Eat 1 serving, plus
½ cup of fruit.
Protein: 28 g
Carbohydrates: 35 g
Calories: 337
Isopure Chicken Stir-Fry
Lunch
Mexi-Cali Tuna Salad For men Eat 1 serving,
Drink 1 serving and plus 1 cup of
For men eat 1 medium fruit. steamed brown rice.
Fat: 17 g Calories: 310 Calories: 536
Calories: 460 For WOMEN For WOMEN
For WOMEN Drink 1 serving. Eat 1 serving,
Eat 1 serving Protein: 50 g plus 1 cup of halved
made with ¼ avocado Carbohydrates: 0 g strawberries.
instead of ½. Fat: 1 g Protein: 34 g
Protein: 35 g Calories: 210 Carbohydrates: 35 g
Calories: 380
FOR MEN FOR Women

Daily Totals

Fat: 42 g Fat: 33 g

Day 16
Breakfast
Chive Eggs with

Toast & Jam
For men
Eat 1 serving,
plus ½ cup of berries
or other fruit.
Protein: 25 g
Carbohydrates: 35 g
Fat: 16 g
Calories: 395
For WOMEN
Eat 1 serving,
but have 2 eggs
instead of 3.
Protein: 19 g Snack Dinner
Carbohydrates: 25 g
Fat: 12 g Isopure Creamy Lasagna
Calories: 275
Lunch For men Eat 1 serving
Drink 1 serving and of Creamy Chicken
Grilled Pork Tacos eat 1 medium fruit. Lasagna.
For men Carbohydrates: 25 g Carbohydrates: 27 g
Eat 3 tacos. Fat: 1 g Fat: 26 g
Carbohydrates: 40 g For WOMEN For WOMEN
Fat: 12 g Drink 1 serving. Eat 1 serving of
Calories: 461 Protein: 50 g Creamy Spinach-
For WOMEN Carbohydrates: 0 g Mushroom Lasagna.
Eat 2 tacos. Fat: 1 g Protein: 19 g
Protein: 32 g Calories: 210 Carbohydrates: 30 g
Calories: 307
FOR MEN FOR Women

Daily Totals

Fat: 55 g Fat: 47 g

Day 17
Breakfast
Cranberry-
Almond Oatmeal
For men
Eat 1 serving,
plus 1 cup of fruit
(or a whole fruit).
Protein: 28 g
Carbohydrates: 45 g
Fat: 9 g
Calories: 387
For WOMEN
Eat 1 serving.
Protein: 28 g
Carbohydrates: 25 g
Calories: 287
Isopure Garlic Shrimp
Lunch
Protein Shake with White Beans
Fig Panini For men & Tomatoes
Drink 1 serving and
For men eat 1 medium fruit. For men
Eat 1 serving. Protein: 50 g Eat 1 serving,
Protein: 32 g Carbohydrates: 25 g plus 1 cup of
Carbohydrates: 43 g Fat: 1 g steamed snap peas.
Fat: 22 g Calories: 310 Protein: 38 g
Calories: 490 For WOMEN Carbohydrates: 47 g
For WOMEN Drink 1 serving. Fat: 21 g
Eat 1 serving, Protein: 50 g Calories: 521
but use 1 slice of Carbohydrates: 0 g For WOMEN
cheese instead of 2. Fat: 1 g Eat 1 serving.
Fat: 14 g Fat: 17 g
FOR MEN FOR Women

Daily Totals

Fat: 53 g Fat: 41 g

Day 18
Scrambled Eggs with Isopure Brazilian Rice

Sriracha & Bacon Protein Shake & Beans
Eat 1 serving, Drink 1 serving and Eat 1 serving.
plus 1 cup of fruit. eat 1 medium fruit. Protein: 20 g
Calories: 405 Calories: 310 For WOMEN
For WOMEN For WOMEN Eat 1 serving made
Eat 1 serving. Drink 1 serving. with 1 tablespoon of
Protein: 22 g Protein: 50 g olive oil instead of 2.
Carbohydrates: 25 g Carbohydrates: 0 g Protein: 20 g
Fat: 13 g Fat: 1 g Carbohydrates: 80 g
Calories: 310 Calories: 210 Fat: 8 g
Calories: 390
Lunch
Roast Beef Pita with

Cucumber Sauce
For men
Eat 1 serving,
plus 1 cup of grapes.
Protein: 37 g
Carbohydrates: 58 g
Fat: 11 g
Calories: 468
For WOMEN
Eat 1 serving.
Protein: 36 g
Carbohydrates: 31 g
Fat: 11 g
Calories: 364
FOR MEN FOR Women

Daily Totals

Fat: 46 g Fat: 33 g

Day 19
Breakfast
Old-Fashioned Fried
Egg Sandwich
For men
Eat 1 serving,
but add 1 slice of
cheese to the sandwich.
Protein: 30 g
Carbohydrates: 25 g
Fat: 22 g
Calories: 410
For WOMEN
Eat 1 serving.
Protein: 22 g
Carbohydrates: 25 g
Fat: 13 g
Calories: 310 Snack Dinner
Lunch Isopure Roasted Halibut

Mediterranean Pizza Protein Shake For men
with Smoked Ham For men
Drink 1 serving and
Eat 1 serving,
plus ½ cup of
For men eat 1 medium fruit. steamed brown rice.
Eat 1 serving but with Protein: 50 g Protein: 40 g
8 ounces of smoked Carbohydrates: 25 g Carbohydrates: 64 g
ham instead of 6 and Fat: 1 g Fat: 25 g
6 ounces of goat Calories: 310 Calories: 510
cheese instead of 4. For WOMEN For WOMEN
Protein: 36 g Drink 1 serving. Eat 1 serving.
For WOMEN Calories: 210 Calories: 400
4 ounces of smoked
ham instead of 6.
Protein: 25 g FOR MEN FOR Women
Daily Totals


Day 20
Breakfast
Egg, Tomato & Cheese

Sandwich
For men
Eat 1 serving.
Protein: 25 g
Carbohydrates: 25 g
Fat: 21 g
Calories: 395
For WOMEN
Eat 1 serving, but have
1 egg instead of 2.
Protein: 19 g
Carbohydrates: 25 g
Fat: 16 g
Calories: 324 Snack Dinner
Isopure Chicken
Protein Shake Pad Thai
For men For men
eat 1 medium fruit. but make recipe with
Protein: 50 g 8 ounces of rice
Carbohydrates: 25 g noodles instead of 4.
Fat: 1 g Protein: 30 g
Lunch Calories: 310 Carbohydrates: 55 g
For WOMEN Fat: 20 g
Burger with Blue Drink 1 serving. Calories: 500
Cheese Sauce Protein: 50 g
Carbohydrates: 0 g
For WOMEN
Eat 1 serving.
For men Fat: 1 g Protein: 28 g
Eat 1 serving. Calories: 210 Carbohydrates: 32 g
Protein: 45 g Fat: 19 g
Fat: 23 g
Daily Totals
For WOMEN Protein: 150 g Protein: 127 g

Eat 1 serving, but Carbohydrates: 135 g Carbohydrates: 87 g
make recipe with Fat: 65 g Fat: 52 g
¾ pound of beef in- Calories: 1,715 Calories: 1,324
stead of 1¼ pounds. Free Calories: 285 Free Calories: 176
Protein: 30 g
Carbohydrates: 30 g
Fat: 16 g
Calories: 390

Day 21
Southwestern Isopure Go-To Spaghetti

Wrap Protein Shake & Meatballs
Eat 1 serving, Drink 1 serving and Eat 1 serving
but add 1 slice eat 1 medium fruit. but with 6 meatballs
of lean ham deli- Protein: 50 g instead of 4.
meat to the wrap. Carbohydrates: 25 g Protein: 38 g
Protein: 30 g Fat: 1 g Carbohydrates: 54 g
Carbohydrates: 25 g Calories: 310 Fat: 13 g
Fat: 19 g For WOMEN Calories: 466
Calories: 405 Drink 1 serving. For WOMEN
For WOMEN Protein: 50 g Eat 1 serving
Eat 1 serving, Carbohydrates: 0 g but with 2 meatballs
but make it with Fat: 1 g instead of 4.
2 eggs instead of 3. Calories: 210 Protein: 34 g
Calories: 305
Lunch
Grilled Chicken
& Pineapple
Sandwich
For men
Eat 1 serving,
but add 1 slice of
Swiss cheese.
Protein: 48 g
Carbohydrates: 33 g
Fat: 14 g
Calories: 450
Daily Totals


Recipes
N ote: The nutritional amounts and calorie counts are general estimates
based on typical products you’ll find in the supermarket. They’ll be in the
ballpark, which is the goal, but for a more exact number, refer to the Nutrition
Facts Label for the product you’re using, and adjust as needed.
Breakfasts
Follow these steps to create a great egg breakfast any morning. When you
use this matrix, you can create almost limitless options. We recommend
choosing at least 2 eggs and building from there.
Cook your eggs

STEP 1 70 calories per large egg
To scramble or fry your eggs, lightly coat a nonstick pan with cooking spray. A
2-second spray will add about 15 calories. If you’d rather cook with butter, olive oil, or
vegetable oil, add 50 calories for a pat of butter or a teaspoon of oil.
STEP 5
STEP 2 STEP 3 STEP 4
Select
Choose Add cheese Flavor with from these
your bread or meat* free toppings with care
140 calories each 1 s lice of cheddar, Little or no calories Butter

American, or Swiss (50 calories per pat/ounce)
2 slices of whole cheese (100 calories) Salt, pepper, mustard,
wheat bread sriracha, salsa, Mayonnaise
1 o unce of smoked cayenne pepper, fresh (60 calories per tablespoon)
1 English muffin salmon/lox dill, fresh chives, Jam/jelly
1 flour tortilla (35 calories) tomatoes, onions, (50 calories per tablespoon)
1 s lice of bacon and/or spinach
(40 calories)
1 ounce of turkey
or ham deli-meat * Double-check the package for the actual calories, as this can vary
(30 calories) depending on the product.

Eggs: Have Them Your Way!
To get you started, here are Old-Fashioned Chive Eggs with

six ways you can mix and
match the ingredients on
Fried Egg Sandwich Toast & Jam
the previous page for a va- Makes 1 serving Makes 1 serving
riety of morning meals. Re- 2 eggs 3 eggs
member, men are shooting 2 slices whole wheat bread Chives, chopped
for 400 calories at breakfast, 1 slice whole wheat bread
Mustard
and women are targeting Jam
Fry the eggs. Toast the bread
300 to 350 calories. In the
and spread each slice with Scramble the eggs with a
examples that follow, you
the mustard. Make a sand- generous sprinkling of
can subtract ingredients to wich with the fried eggs. chives. Toast the bread.
reduce the calories or add Top the toast with the
Nutrition Facts
items to increase calories. scrambled eggs or have the
Protein 22 g
Note that we’ve sug- Carbohydrates 25 g toast with jam on the side.
gested simple ways to boost Fat 13 g Nutrition Facts
the calorie count, including Calories 310 Protein 25 g
that you can add fruit (in Smart Additions Carbohydrates 25 g
addition to any of the ingre- • Add 1 slice of cheese for Fat 16 g
dients above), assuming you 100 more calories and Calories 345
stay in the neighborhood another 6 grams of protein Smart Addition
of 40 grams of carbs most and 9 grams of fat. • Add ½ cup of fruit for
of the time. For reference, • Add 1 whole fruit or 1 cup 50 more calories and 10 to
2 slices of bread, 1 English of fruit for 100 more calories 12 g more carbohydrates.
muffin, or 1 tortilla all put and 20 to 25 grams more
carbohydrates.
you at around 25 grams.
One-half cup of fruit adds Southwestern Wrap
about 10 grams of carbohy-
drates, and 1 cup adds about Egg, Tomato & Makes 1 serving
20 to 25 grams. Cheese Sandwich 3 eggs

1 flour tortilla
Makes 1 serving
Salsa
2 eggs
Scramble the eggs and
1 English muffin place them on the tortilla.
2 slices Swiss cheese Top liberally with the salsa.
2 slices tomato Roll up the tortilla.
Fry the eggs. Toast the En Nutrition Facts
glish muffin. Place the eggs Protein 25 g
on the muffin and top with Carbohydrates 25 g
slices of cheese and tomato. Fat 19 g
Calories 375
Nutrition Facts
Protein 25 g Smart Addition
Carbohydrates 25 g Add 1 slice of lean ham
Fat 21 g for 30 more calories and
Calories 395 5 grams more protein.
RECIPES: Breakfasts 35
Dill Eggs with Oatmeal
English Muffin
These oatmeal recipes are delicious, and they take just
Makes 1 serving
3 minutes to prepare. While you can certainly eat regular
3 eggs oatmeal, pack in the protein with a protein powder, which
Fresh dill will feed your muscles and keep you satisfied longer.
½ English muffin
Butter
Cranberry-Almond Apple-Cinnamon
Scramble the eggs with
the dill. Toast the English
Oatmeal Oatmeal
muffin half and spread with Makes 1 serving Makes 1 serving
a pat of butter. ½ cup water
½ cup water
Nutrition Facts ¼ cup rolled oats ¼ cup rolled oats
Protein 22 g ½ small apple, diced
1 tablespoon dried
Carbohydrates 25 g cranberries, unsweetened 1 scoop vanilla protein powder
Fat 13 g 1 scoop vanilla 1 teaspoon cinnamon
Calories 310 protein powder
2 tablespoons walnuts, chopped
2 tablespoons almonds, sliced
Combine the water, oats, and
Scrambled Eggs with Combine the water, oats,
apples in a bowl. Microwave
and cranberries in a bowl.
Sriracha & Bacon Microwave for 1 to 2 minutes.
for 1 to 2 minutes. Stir and
let sit for 1 minute. Mix in the
Makes 1 serving Stir and let sit for 1 minute.
protein powder, cinnamon,
Mix in the protein powder
2 slices bacon and walnuts.
and almonds.
3 eggs Nutrition Facts
Nutrition Facts
Sriracha sauce Protein 28 g
Protein 28 g
Carbohydrates 25 g
Cook the bacon to desired Carbohydrates 25 g
Fat 9 g
crispness. Scramble the Fat 9 g
Calories 287
eggs and top with the Calories 287
sriracha.
Nutrition Facts
Protein 22 g Yogurt
Carbohydrates 25 g
Fat 13 g This yogurt parfait is a great way to get a nutrient-packed
Calories 310 breakfast in a to-go cup. You can have it as part of your
lunch or dinner as your calorie allotments allow.
Greek Yogurt Parfait Mix the protein powder

with the Greek yogurt. Layer
Makes 1 serving ½ cup of the yogurt mixture,
½ scoop vanilla protein powder then blueberries, chia seeds,
remaining yogurt, strawberries,
¾ cup fat free Greek yogurt
and pecans.
½ cup blueberries
Nutrition Facts
1 tablespoon chia seeds
Protein 25 g
½ cup sliced strawberries
Carbohydrates 32 g
2 tablespoons chopped pecans Fat 12 g
Calories 292

LUNCHES
Build a Better Sandwich!
Mix and match these ingredients to create a variety of sandwiches. We also
give you more recipes to follow the 21-Day Diet Plan. No directions are re-
quired for the first few sandwiches—just pile it on in any order you like.
Remember, men are shooting for 500 calories at lunch, and women are
targeting 400 calories. In the examples that follow, you can subtract ingre-
dients to reduce the calories or add items to increase calories. These are just
examples to show you how it works; you can build your sandwich any way
you want.
Note that we’ve suggested simple ways to boost the calorie count, including
that you can add fruit (in addition to any of the ingredients below), assum-
ing you stay in the neighborhood of 40 grams of carbs most of the time. Two
slices of bread puts you at around 25 grams, so you can add up to a cup of fruit
and still be reasonably close to your number. A half cup of fruit adds about
10 grams of carbohydrates, and 1 cup adds about 20 to 25 grams.
STEP 1 STEP 3
Choose Pick your

your bread cheese
140 calories for 2 slices; 100 calories per slice

70 calories for 1. STEP 5
Cheddar, American, Swiss,
Whole wheat, rye, pepper jack, Manchego,
pumpernickel blue, mozzarella, Asiago,
Parmesan Select from
these with care
STEP 2 STEP 4 Mayonnaise (60 calories
per tablespoon)
Hummus (50 calories
Add meat Flavor with per 2 tablespoons)
free toppings Olive oil (50 calories
At least 3 ounces per teaspoon)
recommended* Little or no calories Avocado (60 calories
1 ounce of smoked per quarter)
Salt, pepper, oregano,
salmon/lox mustard, fresh dill, Apple or pear slices
(35 calories) tomatoes, onions, (40 calories per half
1 slice of bacon caramelized onions, of a medium fruit)
(40 calories) lettuce, spinach, Salad dressing (70 calories
arugula, pickles, per tablespoon; lighter versions
1 ounce of lean turkey,
cucumber, peppers, may allow 2 tablespoons for
chicken, roast beef,
pepperoncini, hot peppers, the same calories)
or ham deli-meat
giardiniera, balsamic
(30 calories)
vinegar
* Double-check the package for the actual calories, as this can vary depending on the product.
RECIPES: LUNCHes 37
Turkey & Pepper Sloppy Joes
Jack Sandwich with Mushrooms
Makes 1 serving Makes 4 servings
2 slices whole wheat bread 1½ pounds lean ground turkey

3 ounces turkey ¼ pound mushrooms, sliced
1 slice pepper jack cheese ½ teaspoon garlic powder
Iceberg or romaine lettuce
2 tomato slices
1 cup ketchup
¼ cup apple cider vinegar
Turkey & Avocado
1 tablespoon mayonnaise 2 tablespoons yellow mustard
Sandwich
Nutrition Facts ½ tablespoon chili powder Makes 1 serving
Protein 29 g ¼ cup Worcestershire sauce
2 slices pumpernickel bread
Carbohydrates 26 g Ground black pepper
2 ounces turkey
Fat 18 g 4 whole wheat hamburger buns
½ avocado, sliced
Calories 380
1. Coat a large skillet with 2 tomato slices
Smart Additions cooking spray and place over Lettuce
• Add ½ cup of fruit for medium heat until hot. Add
1 tablespoon honey mustard
50 more calories and 10 to the turkey and mushrooms;
12 grams more carbohydrates. cook for 3 minutes, stirring Nutrition Facts
• Add 2 more ounces of turkey to break up the meat. Add Protein 23 g
for 60 more calories and the garlic powder. Reduce Carbohydrates 30 g
10 grams more protein. the heat to low and cook Fat 21 g
for 3 minutes. Calories 420
Classic Ham, Tomato 2. Stir in the ketchup, vinegar, Smart Additions

mustard, chili powder, and • Add 2 more ounces of
& Cheese Sandwich Worcestershire. Continue turkey for 60 more calories
cooking over low heat for and 10 grams more protein.
Makes 1 serving
5 to 10 minutes, stirring • Add 2 slices of bacon for
2 slices whole wheat bread occasionally. 80 more calories, 8 grams
3 ounces lean ham more protein, and 8 grams
3. Season with the pepper. more fat.
1 slice American cheese
Spoon the mixture over the
Lettuce bun bottoms and add the
2 tomato slices tops. Roast Beef &
1 tablespoon mayonnaise Nutrition Facts Cheddar Sandwich
Nutrition Facts Protein 40 g
Protein 29 g Carbohydrates 38 g Makes 1 serving
Carbohydrates 26 g Fat 18 g 2 slices whole wheat bread
Fat 18 g Calories 460
3 ounces roast beef
Calories 380 Smart Additions 1 slice cheddar
Smart Additions • Add 1 slice of bacon Caramelized onions
• Add ½ cup of fruit for for 40 more calories,
50 more calories and 10 to 4 grams more protein, Nutrition Facts
12grams more carbohydrates. and 4 grams more fat. Protein 29 g
• Add 2 more ounces of • Add ½ cup of fruit for Carbohydrates 25 g
ham for 60 more calories 50 more calories and 10 to Fat 11 g
and 10 grams more protein. 12 grams more carbohydrates. Calories 330
Smart Additions
• Add 2 more ounces of
lean roast beef for 60 more
calories and 10 grams more
protein.
• Add 1 whole fruit or 1 cup of
fruit for 100 more calories and
20 to 25 grams more protein.

Grilled Cheese Philly Cheese Ham, Manchego
Sandwich Steak Sandwiches & Apple Sandwich
Makes 1 serving Makes 4 servings Makes 1 serving
1 teaspoon olive oil 1½ teaspoons olive oil 2 slices whole wheat bread
2 slices (or ½ cup) part-skim 1 onion, sliced 2 ounces ham
mozzarella cheese 1 red bell pepper, sliced 1 slice Manchego
2 slices tomato 1 green bell pepper, sliced ½ cup apple slices
2 slices whole wheat bread ¾ pound thinly sliced Nutrition Facts
Oregano to taste deli-style roast beef
Protein 24 g
Add the oil to a skillet and ¼ cup shredded Cheddar cheese Carbohydrates 36 g
place over medium heat. 4 whole grain hoagie rolls Fat 12 g
Place the cheese and tomato 2 dill pickle spears, halved, for Calories 350
slices on a slice of bread. garnish
Smart Additions
Sprinkle the oregano on top. 1. In a large nonstick skillet, • Add ½ cup of fruit for
Cover with the second bread heat the oil over medium-high 50 more calories and
slice. Grill the sandwich until heat. Cook the onion and bell about 10 to 12 grams
the cheese melts. peppers for 5 minutes, or until more carbohydrates.
Nutrition Facts tender. Transfer to a bowl. • Add 2 more ounces of ham
Protein 21 g 2. Reduce the heat to for 60 more calories and
Carbohydrates 26 g medium. Cook the roast beef 10 grams more protein.
Fat 15 g slices in the skillet for 1 min-
Calories 330 calories ute, or until heated through.
Smart Addition Top with the cheese and cook Turkey Pastrami
• Add 2 slices of bacon for 1 minute, or until the Sandwich
for 80 more calories, cheese is melted.
Makes 1 serving
8 grams more protein, 3. Divide the beef among the
and 8 grams more fat. 4 rolls and top with the onion 2 slices rye bread
and peppers. Serve each 3 ounces turkey pastrami
sandwich with half a pickle.
Turkey BLT Sandwich Nutrition Facts
1 slice Swiss cheese
1 tablespoon low-fat Thousand
Island dressing
Makes 1 serving Protein 26 g
2 slices whole wheat bread Carbohydrates 40 g Nutrition Facts
Fat 11 g Protein 29 g
3 ounces turkey
Calories 367 Carbohydrates 28 g
2 slices bacon Fat 18 g
2 slices tomato
Smart Additions
Calories 400
• Add ½ cup of fruit for
Lettuce
50 more calories and Smart Additions
1 tablespoon mayonnaise 10 to 12 grams more • Add 2 more ounces
Nutrition Facts carbohydrates. of turkey pastrami for
Protein 31 g 60 more calories and
Carbohydrates 24 g 10 grams more protein.
Fat 15 g • Add 1 whole fruit or 1 cup of
Calories 360 fruit for 100 more calories and
20 to 25 grams more protein.
Smart Additions
• Add 1 more slice of
bacon for 40 more calories,
4 grams more protein,
and 4 grams more fat.
• Add ½ cup of fruit for
50 more calories and 10 to
12 grams more carbohydrates.
RECIPES: LUNCHes 39
Apple-Cheese Grilled Pork Tacos Reuben Sandwich
Sandwich Makes 4 servings Makes 1 serving
(2 tacos each)
Makes 1 serving ¼ cup canned sauerkraut, rinsed
1 mango, peeled, pitted, and diced twice and drained well
2 slices 7-grain bread
2 plum tomatoes, diced 1 tablespoon crumbled
2 teaspoons mayonnaise feta cheese
¼ cup diced fresh cilantro
1 teaspoon Dijon mustard 1 tablespoon low-fat Thousand
1 jalapeño, seeded and finely Island dressing
2 slices Swiss cheese
chopped (wear plastic gloves
1 apple, halved, cored, when handling) 2 slices rye bread
and thinly sliced 4 slices reduced-sodium
½ teaspoon paprika
1 tablespoon chopped walnuts smoked deli turkey
¼ teaspoon salt
1 slice low-fat Swiss or
1. Preheat a toaster oven to 2 cloves garlic, minced mozzarella cheese
350°F. 1½ teaspoons chipotle seasoning
1. Mix the sauerkraut, feta,
2. Spread 1 of the bread 1¼ pounds trimmed and dressing in a small bowl.
slices with the mayonnaise pork tenderloin
Spread on 1 of the bread slices.
and the other slice with the 1 tablespoon olive oil
Top with the turkey, cheese,
mustard. Top each with the 8 soft corn tortillas and the remaining bread.
cheese. (6" diameter)
1 cup shredded lettuce 2. Coat a nonstick skillet with
3. Place on a tray and put cooking spray and place over
into the toaster oven until 1. In a bowl, stir together the medium heat until hot. Add
the cheese has melted. Top mango, tomatoes, cilantro, the sandwich and grill for
1 of the bread slices with the and pepper. Set aside. 2 to 3 minutes per side,
apple pieces and sprinkle
2. Coat a grill rack with until the cheese has melted.
with the walnuts. Press the
cooking spray. Heat the Nutrition Facts
sandwich halves together.
grill to medium. Protein 31 g
Nutrition Facts
3. In a cup, mix the paprika, Carbohydrates 46 g
Protein 19 g
salt, garlic, and chipotle sea- Fat 9 g
Carbohydrates 46 g
soning. Rub all over the pork Calories 397
Fat 21 g
and drizzle with the oil. Smart Additions
Calories 440
4. Grill the pork for • Add 2 more ounces of
Smart Additions 25 minutes, turning occasion- turkey for 60 more calories
• Add 2 ounces of turkey
ally, or until a thermometer and 10 grams more protein.
for 60 more calories and
inserted in the center reaches • Add 1 whole fruit or 1 cup
10 grams more protein.
145°F and the juices run of fruit for 100 more calories
• Add 1 whole fruit or 1 cup
clear. Let stand for 10 minutes and 20 to 25 grams more
of fruit for 100 more calories
before slicing. Cut the pork carbohydrates.
and 20 to 25 grams more
into thin slices.
carbohydrates.
5. Stack the tortillas and
wrap them in foil. Place
them on a cool corner of the
grill to warm for 10 minutes.
6. Place the tortillas on a
work surface. Arrange the
pork in the center of each
tortilla. Top with the lettuce
and salsa.

Nutrition Facts heat. Add the sausage and
Buffalo Chicken Protein 44 g cook for 5 to 6 minutes, or
Sandwiches Carbohydrates 25 g until brown. (If you use raw
Fat 16 g sausage, cook for 8 to
Makes 4 servings
Calories 421 10 minutes, or until brown
½ cup plain Greek yogurt Smart Additions and cooked through.) Re-
¼ cup crumbled blue cheese • Add 1 slice of bacon move the sausage.
Juice of ½ lemon for 40 more calories, 3. In the same pot, add the
Salt and ground black pepper 4 grams more protein, mushrooms and cook for
4 boneless, skinless and 4 grams more fat. 5 to 8 minutes, or until soft
chicken breast halves • Add ½ cup of fruit for and browned. Add the water,
(4 to 6 ounces each) 50 more calories and 10 to scraping up the sausage bits
1½ teaspoons chili powder 12 grams more carbohydrates. stuck to the bottom of the
1 red onion, sliced pan. Add the thyme, pepper
2 tablespoons butter, melted in flakes, kale, and wine. Cook
the microwave for 20 seconds for 4 minutes, or until the
2 tablespoons hot sauce kale is wilted. Add the broth
4 romaine lettuce leaves and simmer for 15 minutes.
4 sesame buns, toasted Season to taste with the
pepper.
1. Preheat a grill or nonstick
grill pan. As it’s heating, 4. When the rice is cooked,
combine the yogurt, blue stir it into the soup along
cheese, and lemon juice, with the sausage. Simmer
plus a pinch each of the for 5 minutes, or until hot.
salt and pepper. Stir and set Nutrition Facts
aside. Protein 36 g
Carbohydrates 39 g
2. Season the chicken
breasts with the chili powder
Spicy Sausage Fat 16 g
and salt and pepper to taste. & Mushroom Soup Calories 425
Add the chicken breasts to Makes 4 servings Smart Additions
the hot grill and cook for • Add ½ cup of fruit for
5 to 6 minutes on one side ¾ cup wild rice 50 more calories and about
before flipping them. 1 tablespoon extra- 10 to 12 grams more carbo-
virgin olive oil
3. Add the onion to the grill’s hydrates or 1 whole fruit or
1 pound precooked spicy chicken 1 cup of fruit for 100 more
perimeter. (If you’re using a sausage, sliced
grill pan, you’ll need to wait calories and 20 to 25 grams
2 packages (8 ounces each)
to remove the chicken before more carbohydrates.
sliced mushrooms (try
grilling the onions.) Cook the cremini or white button) Nutrition Facts
chicken for 4 to 5 minutes ¼ cup water Protein 32 g
more, until firm and springy Carbohydrates 27 g
¼ teaspoon dried thyme
to the touch. Remove it to a Fat 8 g
¼ teaspoon red-pepper flakes
plate, along with the grilled Calories 307 g
4 cups chopped kale
onion. Smart Additions
¼ cup white wine
4. In a small bowl, combine • Add 1 slice of bacon
6 cups low-sodium chicken broth for 40 more calories,
the butter and hot sauce and
Ground black pepper 4 grams more protein,
brush the mixture all over the
chicken. Place a leaf of ro- 1. In a medium saucepan, and 4 grams more fat.
maine on the bottom half of cook the rice according to the • Add ½ cup of fruit for
each bun. Top with a chicken package directions. 50 more calories and 10 to
breast and spoon on some 12 grams more carbohydrates.
2. Meanwhile, heat the oil in
blue-cheese sauce. Add the a soup pot over medium-high
grilled onions and the top
half of the bun.
RECIPES: LUNCHes 41
ue cooking until the chicken Nutrition Facts
Grilled Chicken is lightly charred and feels Protein 36 g
& Pineapple firm to the touch. Remove Carbohydrates 31 g
Sandwiches and set aside. Fat 11 g
Calories 364
3. While the chicken is
Makes 4 servings resting, place the pineapple Smart Additions
4 boneless, skinless chicken slices and rolls on the grill. • Add 2 more ounces of
breasts (6 ounces each) Toast the rolls lightly and lean roast beef for
2 tablespoons teriyaki sauce cook the pineapple for about 60 more calories and
4 slices pineapple (½" thick) 2 minutes on each side, or 10 grams more protein.
until it’s soft and caramelized. • Add 1 whole fruit or 1 cup
4 whole wheat kaiser rolls
Top each roll with the chicken of fruit for 100 more calories
½ medium red onion, thinly
sliced and, if you like, drizzle on a and 20 to 25 grams more
bit of the teriyaki sauce from carbohydrates.
1 Jalapeño, seeded and finely
chopped (wear plastic the bottle. Top the sandwich-
gloves when handling) es with the pineapple, onion,
1. Place the chicken in a and jalapeño.
resealable plastic bag, add Nutrition Facts
enough teriyaki sauce to Protein 41 g
cover, and let it marinate Carbohydrates 32 g
in the refrigerator for at Fat 7 g
least 30 minutes (or up Calories 350
to 12 hours).
Smart Additions
2. Preheat a grill or grill • Add ½ cup of fruit for
pan; it’s ready when you 50 more calories and about
can’t hold your hand above 10 to 12 grams more carbo-
the grate or pan for longer hydrates or 1 whole fruit or
than 5 seconds. Remove 1 cup of fruit for 100 more
the chicken from the mari- calories and 20 to 25 grams
nade and place it on the more carbohydrates. Mexi-Cali Tuna Salad
grill. (Discard any remaining
Makes 1 serving
marinade.) Grill for 4 to
5 minutes, and flip. Contin- Roast Beef Pita with 1 can (3 ounces) chunk light
Cucumber Sauce tuna in water, drained
¾ cup canned black beans, rinsed
Makes 1 serving and drained
½ cup salsa
½ cup low-fat plain yogurt
1/3 ½ ripe avocado, peeled and
cucumber, chopped
chopped
1 teaspoon fresh dill,
or a sprinkle of dried Mix the tuna, beans, and
2 tablespoons hummus salsa in a bowl. Top with
the avocado.
1 small (4") whole wheat pita,
cut in half Nutrition Facts
3 ounces thin-sliced Protein 36 g
lean roast beef Carbohydrates 42 g
1. In a small bowl, stir Fat 17 g
together the yogurt, Calories 460
cucumber, and dill. Smart Additions
2. Spread 1 tablespoon of • Add ½ cup of fruit for
the hummus in each pita 50 more calories and about
half. Stuff each with an equal 10 to 12 grams more carbo-
amount of the roast beef. hydrates or 1 whole fruit or
Spoon the yogurt sauce into 1 cup of fruit for 100 more
each pita half. calories and 20 to 25 grams
more carbohydrates.

Top the bottom half of each
Burgers with bun with a patty, lettuce leaf,
Nutrition Facts
Protein 29 g
Blue Cheese Sauce one-quarter of the onion, and Carbohydrates 37 g
a slice of tomato. Cover with Fat 21 g
Makes 4 servings
the top halves of the buns Calories 427
2 teaspoons olive oil and serve.
Smart Additions
1 medium red onion, halved Nutrition Facts
lengthwise and sliced • Add ½ cup of fruit for
Protein 36 g 50 more calories and about
Salt and ground black Carbohydrates 31 g
pepper 10 to 12 grams more carbo-
Fat 19 g hydrates or 1 whole fruit or
1¼ pounds 90% lean ground beef
Calories 436 1 cup of fruit for 100 more
1 tablespoon plus 2 teaspoons
Worcestershire sauce Smart Additions calories and 20 to 25 grams
• Add 2 slices of bacon for more carbohydrates.
1 teaspoon onion powder
80 more calories, 8 grams
¼ teaspoon garlic powder
more protein, and 8 grams
5 tablespoons chopped fresh
flat-leaf parsley more fat. Fig Panini
• Add 1 whole fruit or Makes 1 serving
¼ teaspoon salt
1 cup of fruit for 100 more
½ cup low-fat plain Greek yogurt 1 ciabatta roll
calories and 20 to 25 grams
1½ ounces blue cheese, crumbled more carbohydrates. 4 thin slices ham
(about 1/3 cup)
2 slices Swiss cheese
1 teaspoon Dijon mustard
2 fresh figs, sliced
4 whole wheat hamburger buns Mediterranean Pizza 1 small handful arugula
4 leaves green leaf lettuce with Smoked Ham 1. Split the roll and layer
1 medium tomato, sliced
Makes 4 servings the bottom half with 2 of
1. Heat the broiler and coat the ham slices, the cheese,
a baking sheet with cooking 1 thin (12") whole wheat
pizza crust figs, arugula, and the remain-
spray. Heat the oil in a medium ing ham.
skillet on medium-high heat. ¼ cup jarred pesto
Add the onion and cook for 1 cup arugula or 2. Top with the other half of
about 8 minutes, stirring occa- baby spinach the roll and heat in a panini
sionally, until tender and lightly 6 ounces uncured smoked ham, press until the cheese melts.
coarsely chopped
browned. Season to taste with Nutrition Facts
2/3 cup jarred sliced roasted red
the salt and pepper. Protein 32 g
peppers
Carbohydrates 43 g
2. Combine the beef, 1/3 cup sliced olives (optional)
Fat 22 g
Worcestershire, onion ½ cup torn fresh basil Calories 490
powder, garlic powder,
4 ounces goat cheese, crumbled
4 tablespoons of the parsley, Smart Additions
salt, and pepper in a large Ground black pepper • Add 2 more ounces of ham
bowl. Form into 4 patties, 1. Preheat the oven to 400°F. for 60 more calories and
about 3" wide and ½" thick. Place the pizza crust on a 10 grams more protein.
Place on the prepared baking baking sheet and bake for • Add ½ cup of fruit for
sheet and broil 6" from the 6 minutes. Remove and turn 50 more calories and
heat for about 12 minutes, the oven to broil. about 10 to 12 grams
or until the patties feel firm 2. Spread the pesto on the more carbohydrates.
and the centers are no longer crust. Top with the arugula or
pink, turning halfway through. spinach, ham, red peppers,
3. Mix the yogurt, blue olives (if using), basil, and
cheese, mustard, and the goat cheese. Season to taste
remaining 1 tablespoon with the black pepper. Broil
parsley in a small bowl. for 1 minute, or until the top-
Spread the top halves of the pings are hot.
buns with the yogurt mixture.
RECIPES: LUNCHes 43
Tomato- & Zucchini- General Tso’s Chicken
Sauced Chicken with Broccoli
DINNERS Makes 4 servings Makes 4 servings
4 boneless, skinless chicken 1 pound boneless, skinless chicken

These recipes breasts (4 ounces each), breasts, cut into 1" cubes
pounded to ¼" thickness
are loaded with 2 tablespoons plus 2 teaspoons
Salt and ground black pepper cornstarch
protein, which
2 teaspoons olive oil 2 garlic cloves, minced
will help you feel
1 clove garlic, crushed 1 tablespoon minced fresh ginger
satisfied before
1½ cups chopped zucchini 1 teaspoon canola oil
you head off to
1 teaspoon dried basil ¼ cup reduced-sodium chicken broth
bed. But remem-
1½ cups no-salt-added 1 tablespoon reduced-
ber, the leftovers canned tomatoes sodium soy sauce
also make a great 1 tablespoon hoisin sauce
1. Sear the chicken in a skil-
next day’s lunch.
let over medium-high heat 1 tablespoon rice wine vinegar
Please note how (4 to 5 minutes per side), 1 tablespoon honey
many serving seasoning each side with 1 tablespoon chili sauce,
sizes each recipe a pinch of salt and pepper such as sriracha
contains, and ad- as the other side cooks. 4 cups steamed broccoli florets
just accordingly. Remove the breasts from the 2 cups cooked brown rice
For example, the skillet, and reduce the heat
to medium. 1. Preheat the oven to 375°F. On
recipe for Simple a foil-lined baking sheet, toss the
Steak with As- 2. Add the oil and garlic to chicken chunks with 2 table-
paragus makes the skillet and cook for about spoons of the cornstarch. Spread
1 serving, while 30 seconds, stirring frequent- the cubes out and bake for
the recipe for ly and scraping with a spoon about 12 minutes, or until they’re
to release the browned bits cooked through.
General Tso’s
left behind by the meat.
Chicken with 2. Meanwhile, in a medium
Broccoli makes 3. Add the zucchini and saucepan, sauté the garlic and
basil. Let the mixture rest for ginger in the oil on medium for
4 servings. You
1 minute. 2 minutes, stirring often. Add the
can double
4. Stir in the tomatoes and broth, soy sauce, hoisin, vinegar,
the recipe to
place the chicken breasts honey, and chili sauce; simmer
make twice the
back in the skillet. 3 minutes. Whisk the remaining
servings, or cut 2 teaspoons cornstarch into
it in half to 5. Cover and cook for
2 tablespoons water; add that
2 minutes more.
make fewer. and heat for about 30 seconds, or
Enjoy! Nutrition Facts until the mixture has thickened.
Protein 28 g
3. Add the cooked chicken to
Carbohydrates 6 g
the pan with the sauce and toss
Fat 4 g
together. Serve with the broccoli
Calories 166
and brown rice.
Nutrition Facts
Protein 33 g
Carbohydrates 37 g
Fat 6 g
Calories 311

Texas Chili Simple Steak Korean-Style
Makes 8 servings with Asparagus Pepper Steak
3 pounds top round lean beef Makes 1 serving Makes 1 serving
1 tablespoon canola oil 5–6 ounces NY strip or filet ½ pound sirloin, sliced
2 cloves garlic Salt and ground black pepper diagonally into thin strips
1 onion, diced 6 stalks asparagus 1 cup bite-size pieces red
or green bell pepper
1 tablespoon cumin 2 teaspoons canola oil (or ½ cup of each)
¼ cup chili powder 2 teaspoons Parmesan cheese 1 cup bite-size pieces onion
1 teaspoon ground black pepper
1. Preheat the oven to 425°F. 2 tablespoons reduced-
½ teaspoon red-pepper flakes sodium soy sauce
2. Season the steak with the 1 teaspoon sugar
2 tablespoons unsweetened
cocoa powder salt and pepper on both sides.
1½ teaspoons olive oil
2 cans (4.5 ounces each) diced
Place an oven-safe frying pan
over medium-high heat. Once 1 clove garlic, crushed
green chilies
the pan is sufficiently hot (2 to 1 teaspoon red-pepper flakes
1 chipotle pepper, diced (optional)
3 minutes), add the steak. Let 1 cup cooked brown rice
2 cans (6 ounces each) tomato paste
sear for 4 to 5 minutes. Flip 1. Place all the ingredients
32 ounces low-sodium beef broth
and sear on the other side for (except rice) into a large re-
1 cup water 3 to 4 minutes. sealable plastic bag. Shake
5 scallions, chopped
3. Toss the asparagus in the well so that the soy sauce
1. Trim all visible fat from the canola oil, spread out on a and oil coat everything in
beef. Cut the beef into baking sheet, and season with the bag.
1" cubes. the salt and pepper. 2. Pour the meat, sauce,
2. Place the oil in a large 4. Place the baking sheet with and vegetables into a
saucepan over medium heat. the asparagus and the pan medium-hot cast-iron
Add the beef and sauté until with the steak in the oven. Let skillet and cook for 2 to
it is browned on the edges. the steak continue to cook 3 minutes, stirring fre-
Remove the beef from the pan until it reaches desired done- quently until the meat
and place in a medium bowl. ness (145° for medium-rare, is seared and the veg-
3. Add the garlic and onion to 160° for medium). Remove etables begin to lose their
the pan. Cook until the onion from the oven and let it rest on water. Serve on the rice.
soften. a plate on the counter for Nutrition Facts
5 minutes to allow for the Protein 35 g
4. Add the beef back to the juices to reinfuse into the meat.
pan. Stir in the cumin, chili Carbohydrates 39 g
powder, black and red pep- 5. Continue roasting the Fat 26 g
per, cocoa powder, chilies, asparagus for a total Calories 528
chipotle pepper (if using) and of 10 to 12 minutes.
tomato paste until thoroughly Remove from the oven
combined and the beef is well and top with the cheese.
coated. Nutrition Facts
5. Add the beef broth and Protein 52 g
water to the pan. Cover and Carbohydrates 4 g
simmer for 45 minutes. Remove Fat 24 g
the lid and simmer 45 minutes Calories 442
longer. Top with the scallions
before serving.
Nutrition Facts
Protein 65 g
Carbohydrates 22 g
Fat 13 g
Calories 438
RECIPES: DINNERs 45
BBQ Shrimp Italian Seafood Stew The Big Salad
Makes 4 servings Makes 4 servings Makes 1 serving
1 clove garlic, crushed 1 tablespoon olive oil 3 cups romaine lettuce,

shredded or chopped
1 tablespoon 1 bulb fennel, diced
Old Bay seasoning (reserve the fronds) 1 tablespoon red wine vinegar
2 tablespoons 1 medium onion, diced 4 ounces turkey
extra-virgin olive oil breast, sliced
4 cloves garlic, roughly chopped
2 teaspoons lemon juice 1 small tomato, diced
½ teaspoon fennel seeds
1 pound large shrimp, 1 cup chopped cucumber
½ teaspoon red-pepper flakes
peeled and deveined 1 tablespoon crumbled
with tails left on 1 can (28 ounces) whole blue cheese
peeled tomatoes
1 large red bell pepper, 1 hard-boiled egg, diced
cut into 1" pieces 12 ounces clam juice
½ avocado, cubed
1 can (8 ounces) pineapple 1 cup chicken stock
chunks, drained 1½ cups red wine 1. Toss the lettuce with
1 lime, cut into wedges 2 bay leaves
the red wine vinegar in a
Chopped parsley medium bowl.
½ teaspoon dried thyme
1. Soak 12 bamboo or Salt and ground 2. Place the lettuce on a
wooden skewers in water black pepper plate and add the remain-
for 30 minutes. 1 pound firm white fish, such as ing toppings.
halibut or cod, cut into chunks
2. Mix the garlic, Old Bay, Nutrition Facts
½ pound medium shrimp, Protein 47 g
oil, and lemon juice into a peeled and deveined
paste in a large bowl. Add Carbohydrates 20 g
12–16 mussels, scrubbed Fat 25 g
the shrimp and toss to and debearded
coat evenly. Calories 478
1. Heat the oil in a large saucepan
3. Thread the shrimp, bell or pot over medium heat. Add the
pepper, and pineapple fennel, onion, garlic, fennel seeds, Chicken Spinach
onto the skewers. Place in
a shallow dish, cover, and
and red-pepper flakes and sauté
until the vegetables are soft, about
Pita Pizza
chill for 30 minutes. 5 minutes. Makes 1 serving
4. Coat a grill with cook- 2. Lightly crush the tomatoes with 3 tablespoons marinara sauce
ing spray before lighting your fingers (careful: juice may 1 large pita or other
the grill. Place the shrimp splatter from inside them) and flatbread
skewers on the grill and discard the remaining tomato juice / cup frozen spinach,
13
cook uncovered over from the can. Add the tomatoes to thawed and drained
medium heat for the pan, along with the clam juice, ¼ cup crumbled feta cheese
3 minutes, turning once. chicken stock, wine, bay leaves, and ¾ cup chopped cooked
5. Continue to grill for thyme, and bring to a simmer. Cook chicken breast
another 4 minutes, or for 5 minutes, taste, and adjust the Salt and ground black pepper
until the shrimp turn seasoning with the salt and black
Spread the marinara sauce
pink. Squeeze the lime pepper.
over the pita. Top with
juice over everything and 3. Place the fish, shrimp, and mus- the spinach, cheese, and
sprinkle with the parsley. sels in the pan. Cook for about 5 chicken. Season with the
Nutrition Facts minutes, or until the fish is firm, the salt and pepper. Bake at
Protein 25 g shrimp are pink, and the mussels 375°F for 6 minutes.
Carbohydrates 13 g are open. Serve with the reserved
Nutrition Facts
Fat 8 g fennel fronds for garnish.
Protein 46 g
Calories 220 Nutrition Facts Carbohydrates 33 g
Protein 48 g Fat 14 g
Carbohydrates 24 g Calories 440
Fat 10 g
Calories 436

Baked Ziti Cedar-Plank Chicken Pad Thai
Makes 4 servings
Grilled Salmon Makes 4 servings
½ pound whole wheat ziti Makes 4 servings 4 ounces flat brown

½ pound boneless, skinless rice noodles
2 wild salmon fillets
chicken breasts (about 1½ pounds) 2 tablespoons low-
1 large onion, chopped sodium soy sauce
Salt and ground black pepper
¼ cup sundried tomatoes, 2 tablespoons peanut
4 tablespoons grainy mustard butter, warmed
chopped
6 tablespoons packed 1 tablespoon sriracha sauce
2 cloves garlic, minced brown sugar
2 tablespoons 1 teaspoon low-sodium
balsamic vinegar
1. Soak 1 or 2 cedar planks fish sauce
in cold water for 2 hours. 1 tablespoon peanut oil
1 can (28 ounces) tomatoes
in a thick puree Remove and shake off the 12 ounces boneless, skinless
water. chicken breasts, cut into
2 teaspoons Italian seasoning
1½" strips
1 cup shredded reduced-fat 2. Rinse the salmon fillets
mozzarella cheese under cold water and pat 2 cloves garlic, minced
dry with paper towels. This 3 scallions, sliced
1. Coat a 2½-quart baking
dish with cooking spray. Pre- removes the excess water, 1 cup bean sprouts
heat the oven to 350°F. which can start to steam the ¼ cup peanuts, chopped
fish. 1 lime, quartered, for garnish
2. Cook the ziti according to
the package directions. Place 3. Season the flesh side of 1. Prepare the noodles
in a large bowl. the fillets with the salt and according to the package
pepper. Using a brush, spread directions.
3. Heat a skillet coated with the mustard over the fish
cooking spray over medium to cover. Make sure to get
2. In a small bowl, combine
heat. Add the chicken and the soy sauce, peanut butter,
some on the thick vertical
cook for 5 minutes, or until sriracha, and fish sauce.
part of the fillet. Crush the
browned on all sides. Place brown sugar in a bowl with 3. In a large nonstick skillet,
the cooked chicken in a bowl. a fork, then sprinkle over the heat the oil over medium-high
4. Spray the skillet again and mustard. heat.
cook the onion and sundried 4. Place the cedar planks 4. Cook the chicken, stirring
tomatoes for 5 minutes, or un- on a medium-hot grill for often, for 5 minutes, or until
til soft. During the last minute, 3 minutes, until you can smell no longer pink and the juices
add the garlic. Add the vinegar smoke. Then turn the planks run clear. Add the garlic and
and cook for 3 minutes, stirring over and place the coated cook for 30 seconds. Stir in
to loosen any bits that may be fillets on the planks skin side the noodles and cook for
sticking to the pan. Stir in the down. Cover the grill and 1 minute, or until hot. Add the
canned tomatoes (including cook for about 20 minutes, soy sauce mixture and cook,
puree), Italian seasoning, or until the fish is cooked tossing, for 1 minute. Stir in
and chicken. Simmer for through. (It should reach an the scallions and remove from
15 minutes. Add to the bowl internal temperature of 135°F.) the heat.
with the ziti and toss. If your plank edges start to 5. Divide among 4 plates,
5. Place half of the ziti mix- flame, mist with a spray bottle garnishing each with
ture in the baking dish and of water and move to a cooler ¼ cup of the bean sprouts
top with ½ cup of the cheese. part of the grill. When done, and sprinkling with the
Add the remaining ziti, top serve right from the plank. peanuts. Serve with the lime
with the remaining cheese, Nutrition Facts wedges.
and bake for 25 minutes. Protein 43 g Nutrition Facts
Nutrition Facts Carbohydrates 20 g Protein 26 g
Protein 30 g Fat 15 g Carbohydrates 32 g
Carbohydrates 52 g Calories 420 Fat 15 g
Calories 370
RECIPES: DINNERs 47
Chicken Stir-Fry fragrant and golden, being Garlic Shrimp
careful not to let either burn.
Makes 4 servings with White Beans
4. Add the green beans,
2 tablespoons canola oil broccoli, cabbage, and mush-
& Tomatoes
1 pound ground chicken breast rooms. Cook for 5 minutes, or Makes 4 servings
1 small onion, thinly sliced until slightly tender.
1 pound shrimp,
3 cloves garlic, minced 5. Add the soy sauce, peeled and deveined
1 tablespoon peeled and sriracha, and vinegar or lime 4 tablespoons extra-virgin
grated fresh ginger juice. Cook for 2 to 3 minutes, olive oil
½ pound trimmed green or until reduced slightly. 1 teaspoon pimentón
beans, cut in half (about (smoked paprika)
3 cups loosely packed) 6. Return the chicken to the
wok. Add the scallions and 3 cloves garlic, minced
½ pound broccoli crowns, cut
cilantro. Remove the wok ½ teaspoon red-pepper flakes
into ½" pieces (about 3 cups)
½ pound cabbage, thinly sliced from the heat and add the 1 bay leaf, broken into pieces
(about 3 cups loosely packed) salt, if using. Garnish with the 1 can (14.5 ounces) petite-diced
peanuts. tomatoes, drained
¼ pound shiitake mushrooms,
thinly sliced (about 1¼ cups 1 tablespoon tomato paste
Nutrition Facts
loosely packed) 2 cans (15 ounces each) white
Protein 33 g
3 tablespoons reduced-sodium beans, drained and rinsed
soy sauce Carbohydrates 23 g
Fat 13 g 1 cup chicken broth
2 tablespoons sriracha 2 tablespoons chopped fresh
or other hot chili sauce Calories 318
parsley
1 tablespoon rice wine
vinegar or lime juice 1. Heat a large skillet over
3 scallions (green and white
Grilled Asparagus medium-high heat. In a
parts), thinly sliced bowl, toss the shrimp with
Makes 4 servings
1 bunch cilantro, stems 1 tablespoon of the oil and
removed, coarsely chopped 1 pound asparagus, tough the pimentón. Add the shrimp
ends trimmed to the skillet and cook, stirring
1/8 teaspoon salt (optional)
1½ tablespoons extra-virgin frequently, for 1 to 2 minutes,
¼ cup chopped peanuts olive oil or until golden pink and just
1. Heat a wok or large skillet Salt and ground black pepper cooked through. Add half of
over medium-high heat. Add the garlic during the last few
Brush the asparagus with the
1 tablespoon of the oil. Add seconds of cooking. Spoon
oil and season with the salt
the chicken and cook for the shrimp into a bowl.
and pepper. Grill over high
5 minutes, or until no longer
heat for 3 to 4 minutes, turn- 2. Return the skillet to the
pink. Remove the chicken
ing once or twice, until tender heat. Add 2 tablespoons of
from the wok.
and slightly charred. the oil, the red-pepper flakes,
2. In the same pan, add the bay leaf, and the remaining
Nutrition Facts
remaining 1 tablespoon oil garlic. Cook for just a few
Protein 2 g
and the onion. Cook for seconds, or until the garlic
Carbohydrates 4 g
2 to 3 minutes, or until the is fragrant and turns golden.
Fat 5 g
onion is translucent. Add the tomatoes and cook
Calories 70
3. Add the garlic and ginger for 2 minutes, or until most of
and cook for 1 minute, or until the liquid evaporates.
3. Add the tomato paste and
cook until the mixture starts to
darken. Add the beans
and broth. Simmer for 4 to
5 minutes, or until it reaches
a thick stew consistency. Stir
in the shrimp and parsley.
Continue cooking for 1 to
2 minutes, or until just heated
through. Drizzle with the
remaining 1 tablespoon oil.
Serve immediately.

Nutrition Facts sauce mixture, stir, and vegetables in between pieces
Protein 35 g cook for 2 minutes. of beef. Don’t overcrowd the
Carbohydrates 37 g skewers. Season to taste with
5. Divide the spaghetti
Fat 17 g the salt and pepper.
among 4 plates and top with
Calories 436
the meatballs and sauce. 3. Grill the kebabs over
Nutrition Facts medium-high heat, turning
Go-To Spaghetti Protein 36 g once or twice, for 8 minutes
for medium-rare or 11
& Meatballs Carbohydrates 54 g
Fat 12 g minutes for well-done, or until
Makes 4 servings Calories 446 desired doneness.
Nutrition Facts
8 ounces whole wheat
spaghetti Protein 25 g
¼ cup ground flaxseeds
Marinated Beef Carbohydrates 19 g
¾ pound 95% lean ground beef & Veggie Kebabs Fat 20 g
Calories 377
2 cloves garlic, minced Makes 4 servings
2 tablespoons grated
Parmesan cheese 1 teaspoon peeled and
grated fresh ginger Brazilian Rice
½ teaspoon dried oregano
1 egg
3 tablespoons reduced-sodium & Beans
soy sauce
1 small onion, chopped ½ cup dry white wine Makes 4 servings
1½ cups marinara sauce 1 tablespoon honey 2 tablespoons olive oil
6 cups fresh spinach 1 tablespoon extra-virgin 1 cup chopped onion
olive oil
1. Prepare the spaghetti 1 tablespoon minced garlic
according to the package 1 pound sirloin steak, trimmed
1½ teaspoons ground cumin
of fat, cut into 1½" cubes
directions, omitting the salt. ¼ teaspoon salt
1 red bell pepper, cut
2. In a large bowl, mix into 12 chunks ¼ cup chopped bacon
the flaxseeds, beef, garlic, 1 yellow bell pepper, 3 cups canned black beans
cheese, and oregano with cut into 12 chunks or red kidney beans,
your hands until all ingredi- rinsed and drained
1 small eggplant,
ents are combined. Add the cut into 12 cubes 1 cup low-sodium chicken broth
egg and mix until all ingre- 1 red onion, cut 2 cups cooked brown rice
dients are again combined. into 12 chunks
Mix the oil, onion, garlic, cum-
Form into 16 meatballs. Salt and ground
black pepper in, salt, and bacon in a large
3. Heat a large nonstick saucepan. Cook over medium
skillet coated with cooking 1. Combine the ginger, soy heat, stirring occasionally, for
spray over medium heat. sauce, wine, honey, and oil 4 minutes, or until the onion is
Cook the meatballs for in a large resealable plastic softened. Stir in the beans to
6 minutes, turning often, or bag. Seal the bag and shake coat with the seasonings. Add
until browned. Transfer to a it to mix the ingredients. Open the broth. Reduce the heat to
clean platter and set aside. the bag and add the beef, medium low. Cover and cook
red and yellow bell peppers, for 15 minutes for the flavors
4. Return the skillet to eggplant, and onion. Seal it
medium-high heat and to blend. Serve over the rice.
again and toss to coat with
add the chopped onion. the marinade. Place the bag Nutrition Facts
Cook for 5 minutes, stirring in the refrigerator and let the Protein 20 g
often, or until softened. Add beef marinate for 1 hour, turn- Carbohydrates 80 g
the marinara sauce. Bring ing the bag over occasionally. Fat 12 g
to a boil, reduce the heat Calories 510
to medium low, cover, and 2. Coat a grill rack with cook-
simmer for 5 minutes, ing spray and preheat the grill
stirring often. Add the to medium high. Assemble
meatballs and cook for the kebabs on four 12" metal
8 minutes, or until a ther- skewers or eight 6" wooden
mometer inserted in the skewers (soak them in water
center registers 160°F. for an hour or two before us-
Add the spinach to the ing), threading a few pieces of
RECIPES: DINNERs 49
Roasted Halibut Glazed Pork Chops Acorn Squash
Makes 2 servings & Peaches & Pork Loin
2 fillets of halibut or other firm Makes 4 servings Makes 2 servings
white fish (5 ounces each) 1/3 cup Old Grand-Dad 1 acorn squash, seeded and
8 ounces marinated or other bourbon cut into 1" cubes
artichoke hearts
¼ cup honey ¼ onion, thinly sliced
1 cup cherry tomatoes
3 tablespoons low- 2–3 pitted dates, chopped
½ medium onion, thinly sliced sodium soy sauce 1 tablespoon extra-virgin
1 lemon, cut into fourths 1 tablespoon olive oil
2 tablespoons olive oil brown sugar 2 teaspoons salt
Salt and ground black pepper 1 tablespoon extra- 3 teaspoons cinnamon
virgin olive oil
1. Preheat the oven to 400°F. ½ teaspoon ground ginger
1 pork loin (7 ounces)
2. Take 2 large sheets of ¼ teaspoon red-pepper flakes 1. Preheat the oven to 450°F.
aluminum foil, place a fillet in ¼ teaspoon ground black pepper 2. Combine the squash,
the center of each, and top onion, dates, olive oil,
4 medium pork chops on the bone
equally with the artichokes, to- 1 teaspoon of the salt,
2 peaches, halved and pitted
matoes, and onion. Squeeze and 2 teaspoons of the
a lemon quarter onto each 1. Mix the bourbon, honey, cinnamon in a large bowl.
fillet. Drizzle with the olive oil soy sauce, sugar, oil, ginger,
and top with salt and pepper, red-pepper flakes, and pep- 3. Rub the pork with the
then fold the foil and seal to per in a large bowl. Transfer remaining salt and cinnamon
create a secure pouch. about 6 tablespoons of the and place it on a baking
marinade to a small micro- sheet, surrounded by the
3. Place the pouches on a squash mixture.
wavable bowl. Add the pork
baking sheet in the center
chops and peaches to the 4. Roast the pork for 20 to
of the oven and bake for
remaining marinade and toss 25 minutes, or until the
12 to 15 minutes, depending
to coat. squash is tender (check
on how thick the fish is. Serve
with the remaining lemon 2. Grill the pork and peaches the pork after 20 minutes
wedges. over medium-high heat and and remove if done).
cook for 5 minutes on each Nutrition Facts
Nutrition Facts
side, or until the pork is done. Protein 30 g
Protein 35 g
Carbohydrates 18 g 3. Microwave the remaining Carbohydrates 39 g
Fat 23 g marinade on high for Fat 18 g
Calories 400 90 seconds and spoon over Calories 422
the pork and peaches.
Nutrition Facts
Protein 28 g
Carbohydrates 30 g
Fat 9 g
Calories 360

Creamy Lasagna or until bubbly throughout. Steamed & Sautéed
Makes 12 servings
Leaving the lasagna on the
same rack, turn the oven to
Sugar Snap Peas
15 oven-ready, rippled-style broil. Remove the foil and broil Makes 4 servings
lasagna noodles (you’ll for 4 to 5 minutes, or until
need two 8-ounce boxes) 1 pound sugar snap peas, stems
the lasagna is spotty brown. and tough strings removed
4 cups filling (see recipes below) Remove from the oven. Let sit ¼ cup water
1½ teaspoons dried basil for 10 minutes, then cut into
1 tablespoon extra-virgin
12 ounces cream cheese, softened squares and serve. olive oil
½ cup chicken or vegetable broth Salt
Chicken Filling
4 cups marinara sauce 2 tablespoons chopped fresh
Shred 4 cups cooked chicken
4 cups shredded mint, or any fresh herb
in a medium bowl.
mozzarella cheese 1½ teaspoons lemon zest
¾ cup freshly grated Spinach-Mushroom Filling
Parmesan cheese Heat 2 tablespoons extra- 1. In a large skillet, combine
virgin olive oil in a large skillet the snap peas, water, oil, and
1. Adjust the oven rack to the a pinch of salt. Heat on high
over medium-high heat. Add
lower-middle position and and let the peas steam for
1 pound sliced mushrooms.
preheat the oven to 400°F. 3 minutes, or until bright
Cook for 5 to 7 minutes, or
2. Put 2 quarts of piping until tender and well browned. green and crisp-tender.
hot tap water in a 13" x 9" Add 2 (10-ounce) packages 2. Once the water evapo-
baking dish. Add the noodles thawed and squeezed-dry rates, continue to cook the
and soak for 10 minutes, or chopped frozen spinach. peas, stirring frequently, for
until soft. Drain and set the Continue to cook until heated 2 minutes. Turn off the heat
noodles aside. through. Transfer to a medium and stir in the mint and lemon
3. Meanwhile, prepare your bowl. zest.
choice of filling. Combine the Nutrition Facts
Nutrition Facts
filling with the basil, 8 ounces (Chicken)
Protein 3 g
of the cream cheese, and Protein 31 g
Carbohydrates 10 g
¼ cup of the broth. Carbohydrates 27 g
Fat 4 g
Fat 26 g
4. In a small bowl, mix the Calories 85
Calories 470
remaining 4 ounces cream
Nutrition Facts
cheese with the remaining
(Spinach-Mushroom)
¼ cup broth.
Protein 19 g
5. To assemble the lasagna, Carbohydrates 30 g
smear ¼ cup marinara sauce Fat 26 g
on the bottom of the baking Calories 439
dish, then assemble 4 layers
in the following order:
3 lasagna noodles, a scant
cup of marinara sauce,
1 cup of the chicken filling
or a scant cup of the
SNACKS
spinach-mushroom filling,
¾ cup mozzarella cheese, IsoPure Protein Shake
and 2 tablespoons
Parmesan cheese. For 300 calories: For 200 calories:
6. Once assembled, top the
Drink 1 serving and eat Drink 1 serving.
lasagna with the remaining
1 piece medium fruit.
3 noodles, the cream Nutrition Facts
cheese–broth mixture, Nutrition Facts Protein 50 g
the remaining mozzarella, Protein 50 g Carbohydrates 0 g
and ¼ cup Parmesan. Carbohydrates 25 g Fat 1 g
7. Cover the lasagna with foil
Calories 310
coated with cooking spray.
Bake for 40 to 45 minutes,
RECIPES: DINNERs 51
Nutrition Facts Yogurt with Fruit
ADDITIONAL SNACKS Protein 6 g
Carbohydrates 22 g
Fat 15 g
For 300 calories:
Eat 1 serving of
Calories 228 plain Greek yogurt
These 200- to 300-calorie (such as 7 ounces of
snacks are good options for the Fage 2%) with
free calories you have at your Turkey, Swiss & 1 cup of sliced
disposal at the end of the day. Hummus Wraps strawberries and a
medium banana.
Simply place a slice
of Swiss cheese on a Nutrition Facts
cutting board and top Protein 22 g
(1 packet, or about
Mozzarella 1 can) mixed with a it with 1 slice of deli Carbohydrates 47 g
Cheese generous helping of turkey and 1 table- Fat 4 g
Calories 304
& Apple Slices salsa (to taste), along spoon of hummus.
For 200 calories:
with 1 serving (1 ounce, Roll it up (or just fold
•EatFor2 ounces
300 calories:
of
per label) of Triscuits. it in half) and eat. Eat 1 serving of plain
Greek yogurt (such
mozzarella with Nutrition Facts For 300 calories: as 7 ounces of Fage
Protein 21 g Eat 2 wraps. 2%) with 1 cup of
1 medium apple.
Carbohydrates 22 g sliced strawberries.
Nutrition Facts Nutrition Facts
Fat 6 g
Protein 13 g Protein 24 g Nutrition Facts
Calories 210
Carbohydrates 25 g Carbohydrates 10 g Protein 21 g
Fat 18 g Fat 24 g Carbohydrates 20 g
Calories 300 Nuts & Fruit Calories 310 Fat 4 g
For 200 calories: For 200 calories: Calories 199
For 300 calories: Eat 1 wrap, but make
Eat 1 ounce of
Eat 1 serving of your it with 2 slices of
mozzarella with
1 medium apple.
favorite nut—for instance, turkey instead of 1. Peanut Butter
Nutrition Facts
almonds, peanuts, pis-
tachios—or pumpkin or Nutrition Facts on Toast
Protein 17 g
Protein 7 g sunflower seeds, along For 300 calories:
Carbohydrates 25 g with 1 large piece of fruit Carbohydrates 3 g Eat 2 tablespoons
Fat 9 g or 1 cup of fruit. (These Fat 11 g of peanut butter on
Calories 200 nutrition facts are based Calories 185 1 slice of whole
on almonds and a large wheat toast.
Spicy Tuna
apple, but they’re in the
ballpark for just about
Asiago Cheese Nutrition Facts
& Crackers any alternative.) & Pear Slices Protein 12 g

Carbohydrates 19 g
Mix tuna with salsa. Nutrition Facts For 300 calories: Fat 18 g
Use Triscuits to scoop. Protein 7 g Eat 2 ounces Calories 280
•EatFor5.2300
Carbohydrates 37 g of cheese with
calories: For 200 calories:
Fat 15 g 1 medium pear.
ounces of Eat 1 tablespoon
Calories 286
tuna (2 packets, or Nutrition Facts of peanut butter on
about 2 cans) mixed For 200 calories: Protein 13 g 1 slice of whole
with a generous help- Eat 1 serving (about Carbohydrates 25 g wheat toast.
ing of salsa (to taste), 1 tablespoon) of your Fat 18 g Nutrition Facts
along with 1 serving favorite nut—for instance, Calories 300 Protein 8 g
almonds, peanuts, pis-
(1 ounce, per label) For 200 calories: Carbohydrates 16 g
of Triscuits. tachios—or pumpkin or
Eat 1 ounce of Fat 9 g
sunflower seeds, along
Nutrition Facts cheese with Calories 165
with ½ large piece of fruit
Protein 39 g 1 medium pear.
or ½ cup of fruit. (These
Carbohydrates 25 g nutrition facts are based Nutrition Facts
Fat 7 g on almonds and ½ large Protein 7 g
Calories 300 apple, but they’re in the Carbohydrates 25 g
For 200 calories: ballpark for just about Fat 9 g
Eat 2.6 ounces of tuna any alternative.) Calories 200

Weekly Shopping Lists
E
ach week’s list shows all of the foods you’ll need to have on hand. Take a photo
of it with your smartphone or write down a list, old-school. You may have some
of these foods—especially the condiments, spices, and oils—on your shelves
already. If so, just cross them off.
Week 1 lists some foods you’ll be using in Weeks 2 and/or 3, so we haven’t in-
cluded them again. Just remember that if you switch some menus around, your
shopping list will likely need updating.
WEEK 1 SH O P P ING LI ST
Breads Condiments Refrigerator Aisle
English muffins Honey American cheese
Flour tortillas Hoisin sauce Blue cheese
Pumpernickel bread Mayonnaise Butter
Rye bread Mustard, yellow and honey Cheddar cheese
Whole wheat bread Reduced-sodium soy sauce 1½ dozen eggs
Sriracha sauce Manchego cheese
Red wine vinegar Parmesan cheese
Rice wine vinegar Pepper jack cheese
Salsa Swiss cheese
Thousand Island
low-fat dressing Packaged Goods
Produce 32 oz low-sodium beef broth
Spices 4 oz reduced-sodium
Fresh herbs
Chives Black pepper chicken broth
Dill Chili powder 2 4.5-oz cans diced green
Cinnamon chilies
Ginger (4-inch piece)
Cumin Unsweetened cocoa
Vegetables
Dried basil powder (2 Tbsp)
1 acorn squash
Red-pepper flakes Cornstarch
6 stalks asparagus
Salt Dried cranberries
1 avocado
Pitted dates
1 bell pepper (red or green)
Meat Jam
1 head broccoli
Bacon 3 lb boneless, skinless Rolled oats
1 chipotle pepper
chicken breasts Canola oil
1 cucumber
Lean ham, sliced Olive oil
1 bulb garlic (½ lb men, 1/3 lb women) 1 box whole wheat pasta
4 onions 5 to 6 oz NY strip or filet Brown rice
1 head romaine lettuce Pork loin (7 oz) Sugar (granulated)
5 scallions Roast beef, sliced 2 6-oz cans tomato paste
2 tomatoes (5 oz men, 3 oz women) 12 oz no-salt-added
1 zucchini 3 lb top round lean beef canned tomatoes
Fruit ½ lb sirloin Chopped walnuts
7 pieces any kind of Turkey breast (4 oz) (4 oz men, 2 oz women)
fruit (men) Turkey pastrami
Chopped fruit or berries (3 oz men, 2 oz women)
(5½ cups men, Turkey, sliced
1 cup women) (1 lb men, ½ lb women)
2 apples
WEEKLY SHOPPING LISTS 53

Breads Condiments ¼ lb sliced reduced-
7-grain bread Apple cider vinegar sodium smoked
Rye bread Balsamic vinegar deli turkey
1 large pita Hot sauce 1½ lb lean ground turkey
4 sesame buns Ketchup
Whole grain hoagie rolls Mustard, grainy and Dijon Refrigerator Aisle
Whole wheat Worcestershire sauce 8 oz crumbled blue cheese
hamburger buns ¼ cup shredded Cheddar
Spices 1 dozen eggs
Produce Bay leaves 4 oz crumbled feta cheese
Fresh herbs Fennel seeds 4 oz mozzarella, sliced
Parsley Garlic powder 8 oz shredded mozzarella
Vegetables Ground ginger 8 oz Swiss cheese, sliced
¼ lb asparagus Italian seasoning 1 small container plain
1 green bell pepper Greek yogurt
Old Bay seasoning
3 red bell peppers Oregano
1 yellow bell pepper Packaged Goods
Thyme
1 small eggplant 2 oz almonds, slivered
1 fennel bulb 48 oz chicken broth
Fish/Seafood
2 bulbs garlic 8 oz chicken stock
12–16 mussels, in shell
4 cups kale 12 oz clam juice
1½ lb shrimp
Romaine lettuce Dill pickles
1 lb white fish (halibut, cod)
1¼ lb sliced mushrooms Lemon juice
1½ lb wild salmon
3 onions (cooking) Small jar marinara sauce
2 red onions Peanut butter
Meat
1 yellow squash Pine nuts
6 4-oz boneless, skinless
1 tomato chicken breasts 8 oz canned pineapple
1 zucchini chunks
¾ cup cooked, chopped
Fruit chicken breast 8 oz wild rice
7 pieces any fruit (men) 1 lb spicy chicken sausage 1 can sauerkraut
8 oz chopped any fruit 4 medium pork chops, Brown sugar
or berries (men) with bone 2 oz sundried tomatoes
3 apples ¾ lb sliced deli roast beef 28 oz whole canned
Grapes 1 lb sirloin steak tomatoes
1 lemon 28 oz canned tomatoes
in puree
1 lime
Chopped walnuts
3 peaches (5 oz men, 3 oz women)
1 pear ½ lb whole wheat ziti
8 oz strawberries
Freezer Section
1 10-oz package frozen
spinach
Alcohol
Bourbon (1/3 cup)
Red wine (1½ cups)
White wine (¾ cup)

Breads Packaged Goods
1 Ciabatta roll 2 oz almonds, slivered
8 6-inch corn tortillas 8 oz marinated artichoke
4 whole wheat hamburger hearts
buns 20 oz chicken broth
4 whole wheat kaiser rolls ¾ cup canned black beans
1 4-inch whole wheat pita 2 15-oz cans white beans
1 12-inch whole wheat 2 14.5-oz cans black or
pizza crust, thin red kidney beans
¼ cup ground flaxseeds
Produce 1 lb oven-ready rippled-style
Fresh herbs lasagna noodles
Basil 2 24-oz jars marinara sauce
Chives Olives
Condiments Peanut oil
Cilantro
Low-sodium fish sauce ½ cup chopped peanuts
Dill
Pesto 1 small jar roasted
Flat-leaf parsley
Teriyaki sauce red peppers
Vegetables
4 oz flat brown rice noodles
Arugula Spices ½ lb whole wheat
1 avocado spaghetti
Chipotle seasoning
8 oz fresh bean sprouts 1 14.5-oz petite-diced
Onion powder
½ lb green beans tomatoes
Paprika
½ lb broccoli crowns Tomato paste
Smoked paprika (pimentón)
½ lb cabbage 1 3-oz can chunk light tuna
1 small cucumber Fish/Seafood Chopped walnuts
2 garlic bulbs (4 oz men, 2 oz women)
2 5-oz halibut fillets
1 head any kind lettuce
1 lb shrimp
¼ lb shiitake mushrooms Freezer Section
1 lb sliced mushrooms 2 10-oz boxes frozen
Meat
(women) spinach (women)
3 onions Lean ground beef
(2 lb men, 1½ lb women)
2 red onions
1 lb ground chicken breast
2 jalapeño peppers
4 cups cooked shredded
6 scallions chicken
1 lb fresh spinach 6 6-oz boneless, skinless
8 oz cherry tomatoes chicken breasts
2 plum tomatoes Uncured ham
1 slicing tomato (8 oz men, 4 oz women)
6 oz lean ham slices
Fruit 1¼ lb pork tenderloin
13 pieces any kind 3 oz lean deli roast beef
of fruit (men)
Any chopped fruit or Refrigerator Aisle
berries (8–12 oz men, 1½ oz crumbled blue
6–8 oz women) cheese
1–2 apples 12 oz cream cheese
2 fresh figs 1½ dozen eggs
Grapes Hummus
1 lime 4 cups shredded mozzarella
1 lemon ¾ cup freshly grated
1 mango Parmesan cheese
Fresh pineapple 1 slice Swiss cheese
8 oz strawberries (women) ½ cup plain Greek yogurt
1 cup plain low-fat yogurt
WEEKLY SHOPPING LISTS 55

Fast Food for Fat Loss
W
e’re not suggesting that any of the following fast-food options are health
food. And we’re not commenting on the quality of the meal. Nor is this an
exhaustive list of the menu offerings that can fit your eating plan.
Our goal is simply to provide you with options that will keep you on track.
They’re not necessarily perfect choices; think of them more like damage con-
trol. But you can certainly use this list to guide you when you’re in a hurry.
They’ll keep you close to your target calorie range and help you get a
good dose of protein without carb overload. For more options—customized to
your preferences—check any restaurant’s website for complete nutrition information that will
allow you to create your own menu.
McDonald’s Calories: 250 Premium Grilled

Breakfast Sausage Burrito Chicken Club Sandwich
For men Carbohydrates: 26 g Carbohydrates: 44 g
Sausage Fat: 16 g Fat: 20 g
McMuffin Calories: 300 Calories: 510
with Egg
Protein: 26 g Lunch & Dinner For women
Carbohydrates: 31 g Premium Grilled
Fat: 23 g For men Chicken Classic
Calories: 450 Big Mac Sandwich
Steak Egg Protein: 24 g Protein: 28 g
and Cheese Carbohydrates: 47 g Carbohydrates: 42 g
McMuffin Fat: 27 g Fat: 9 g
Carbohydrates: 31 g Quarter Pounder Premium McWrap
Fat: 23 g with Cheese Sweet Chili Chicken
Calories: 430 Protein: 29 g (Grilled)
Southern Style Carbohydrates: 42 g Protein: 27 g
Chicken Biscuit Fat: 26 g Carbohydrates: 47 g
Carbohydrates: 41 g McRib Calories: 380
Fat: 20 g Protein: 22 g Southern Style
Calories: 410 Carbohydrates: 44 g Crispy Chicken
Fat: 26 g Sandwich
For women Calories: 500 Protein: 21 g
Egg McMuffin Chicken McNuggets Carbohydrates: 43 g
Protein: 17 g (10 piece) + order Fat: 19 g
Carbohydrates: 31 g of Apple Slices Calories: 430
Fat: 13 g Protein: 22 g McDouble
Calories: 300 Carbohydrates: 34 g Protein: 23 g
Egg White Delight Fat: 30 g Carbohydrates: 33 g
Fat: 8 g

Premium Bacon Lunch & Dinner BK Breakfast
Ranch Salad with Muffin Sandwich
For men
Crispy Chicken Sausage and Cheese
Chicken BLT
Salad Sandwich
Protein: 26 g
Fat: 22 g Fat: 23 g
Carbohydrates: 34 g
Fat: 25 g
Double Croissan’wich
Calories: 470
with Bacon, Egg &
Starbucks Egg Salad Sandwich
Cheese
Protein: 21 g
Breakfast Protein: 17 g
Carbohydrates: 39 g
Carbohydrates: 32 g
Fat: 28 g
For men Fat: 27 g
Calories: 500
Bacon & Gouda Calories: 440
Turkey Pesto Panini
Breakfast Ham, Egg &
Protein: 32 g
Sandwich Cheese Biscuit
Carbohydrates: 42 g
Fat: 21 g
Calories: 480
Fat: 18 g Fat: 23 g
For women
Ham & Cheddar
Ham & Swiss Panini
Breakfast For women
Protein: 23 g
Sandwich BK Breakfast
Carbohydrates: 42 g
Protein: 20 g Muffin Sandwich
Fat: 10 g
Carbohydrates: 31 g Ham, Egg & Cheese
Calories: 340
Chicken Santa
Calories: 350 Carbohydrates: 29 g
Fe Panini
Fat: 13 g
Protein: 26 g
For women Calories: 310
Carbohydrates: 45 g
Ham & Cheddar BK Breakfast
Fat: 12 g
Breakfast Muffin Sandwich
Calories: 410
Sandwich Sausage and Cheese
Roasted Tomato &
Mozzarella Panini
Protein: 15 g
Fat: 16 g Fat: 23 g
Carbohydrates: 44 g
Fat: 18 g
Spinach & Feta Croissan’wich with
Calories: 390
Breakfast Wrap Ham, Egg & Cheese
Carbohydrates: 33 g Burger King Carbohydrates: 33 g
Fat: 10 g Fat: 20 g
Calories: 290 Breakfast Calories: 390
Bacon & Gouda
For men
Breakfast
BK Breakfast Muffin
Sandwich Lunch & Dinner
Sandwich Sausage,
Protein: 17 g
Egg and Cheese
Carbohydrates: 30 g For men
Protein: 20 g
Fat: 18 g Whopper
Carbohydrates: 28 g
Calories: 350 Protein: 22 g
Fat: 26 g
Carbohydrates: 50 g
Calories: 430
Fat: 22 g
Calories: 510
FAST FOOD FOR FAT LOSS 57

Big King Bacon Double Ham, Egg & Cheese
Protein: 19 g Cheeseburger on English Muffin
Original Chicken Sand- Calories: 390 Calories: 280
wich (without Mayo) Tendergrill Bacon, Egg & Cheese
Protein: 29 g Chicken Sandwich on English Muffin
Chicken Nuggets Calories: 410 Calories: 290
10-Piece with Barbecue Chicken Strips Egg White Turkey
Dipping Sauce 3-Piece with Barbecue Sausage Flatbread
Protein: 21 g Dipping Sauce Protein: 19 g
Carbohydrates: 45 g Protein: 22 g Carbohydrates: 32 g
Fat: 29 g Carbohydrates: 53 g Fat: 8 g
Calories: 510 Fat: 17 g Calories: 280
Chicken Caesar Calories: 420
Garden Fresh Salad Ranch Crispy
Wendy’s
with Tendergrill and Chicken Wrap
Dressing Protein: 15 g Lunch & Dinner
Carbohydrates: 20 g Fat: 20 g For men
Fat: 27 g Calories: 360 10-Piece Chicken
Calories: 450 Honey Mustard Nuggets with Barbecue
Chicken Apple & Chicken Wrap Dipping Sauce
Cranberry Garden Fresh Protein: 15 g Protein: 23 g
Salad with Tendergrill Carbohydrates: 30 g Carbohydrates: 35 g
and Dressing Fat: 20 g Fat: 30 g
Carbohydrates: 34 g 10-Piece Spicy
Fat: 26 g Chicken Nuggets
Dunkin Donuts
Calories: 480 with Barbecue
Chicken BLT Garden Breakfast Dipping Sauce
Fresh Wrap—Crispy Protein: 25 g
Protein: 19 g For men Carbohydrates: 34 g
Carbohydrates: 42 g Egg & Cheese Fat: 28 g
Fat: 26 g on Biscuit Calories: 475
Calories: 470 Protein: 14 g Double Stack
For women Fat: 23 g Carbohydrates: 27 g
Double Cheeseburger Calories: 420 Fat: 25 g
Protein: 16 g Egg & Cheese Calories: 460
Carbohydrates: 27 g on Croissant Apple Pecan Salad
Fat: 19 g Protein: 15 g (Full Size) with Light
Calories: 350 Carbohydrates: 40 g Ranch Dressing
Bacon Double Fat: 24 g Protein: 36 g
Cheeseburger Calories: 440 Carbohydrates: 44 g
Protein: 17 g Fat: 23 g
Fat: 21 g
Calories: 390

Spicy Chicken Fat: 26 g Carbohydrates: 30 g
Caesar Salad (Half Calories: 335 Fat: 19 g
Size) with Lemon Calories: 350
Garlic Caesar Dressing Fresco Burrito
Taco Bell
Protein: 22 g Supreme: Steak
Carbohydrates: 28 g Lunch & Dinner Protein: 19 g
Calories: 450 For men Fat: 9 g
Asiago Ranch Cheesy Gordita Calories: 350
Chicken Club—Grilled Crunch Fresco Burrito
Protein: 42 g Protein: 20 g Supreme: Chicken
Carbohydrates: 43 g Carbohydrates: 40 g Protein: 19 g
Fat: 21 g Fat: 28 g Carbohydrates: 49 g
Calories: 530 Calories: 490 Fat: 8 g
Chicken Quesadilla Calories: 330
For women Protein: 28 g Chili Cheese Burrito
Jr. Bacon Carbohydrates: 39 g Protein: 16 g
Cheeseburger Fat: 27 g Carbohydrates: 39 g
Carbohydrates: 26 g Steak Quesadilla Calories: 370
Fat: 19 g Protein: 28 g Chicken Burrito
Calories: 390 Carbohydrates: 38 g Protein: 16 g
Jr. Cheeseburger Fat: 28 g Carbohydrates: 45 g
Deluxe Calories: 520 Fat: 18 g
Protein: 17 g Cantina Power Calories: 400
Carbohydrates: 28 g Burrito: Chicken
KFC
Calories: 350 Carbohydrates: 43 g
Ultimate Chicken Grill Fat: 20 g Lunch & Dinner
Protein: 34 g Calories: 460
Carbohydrates: 43 g Cantina Power For men
Fat: 7 g Burrito: Steak Doublicious
Calories: 370 Protein: 28 g with OR Filet
Crispy Chicken Carbohydrates: 41 g Protein: 30 g
Caesar Wrap Fat: 21 g Carbohydrates: 42 g
Fat: 24 g For women EC Chicken Breast
Calories: 410 Gordita Protein: 35 g
Apple Pecan Salad Supreme: Chicken Carbohydrates: 20 g
(Half Size) with Pome- Protein: 17 g Fat: 29 g
granate Vinaigrette Carbohydrates: 31 g Calories: 490
Protein: 19 g Fat: 9 g OR Thigh Value Box
Carbohydrates: 31 g Calories: 270 Protein: 20 g
Fat: 26 g Chalupa Carbohydrates: 42 g
Calories: 360 Supreme: Chicken Fat: 32 g
Asian Cashew Protein: 17 g Calories: 540
Chicken Salad Carbohydrates: 31 g
(Full Size) with Asian Fat: 18 g For women
Chili Vinaigrette Calories: 350 Country Fried
Protein: 39 g Chalupa Steak with Peppered
Carbohydrates: 28 g Supreme: Steak White Gravy

Carbohydrates: 26 g Roasted Turkey Little Bacon Burger
Fat: 26 g & Avocado BLT Protein: 27 g
Calories: 390 on Sourdough Carbohydrates: 39 g
Crispy Chicken BLT Protein: 37 g Fat: 33 g
Salad with Fat-Free Carbohydrates: 48 g Calories: 560
Ranch Dressing Fat: 19 g Hot Dog
Carbohydrates: 26 g Fuji Apple Carbohydrates: 40 g
Fat: 18 g Chicken Salad Fat: 35 g
Calories: 385 Protein: 32 g Calories: 545
OR Chicken Breast Carbohydrates: 35 g
with an Order Fat: 34 g For women
of Green Beans Calories: 550 Little Hamburger
Carbohydrates: 17 g For women Carbohydrates: 39 g
Fat: 14 g Half Frontego Fat: 26 g
Calories: 345 Chicken Panini Calories: 480
on Focaccia
Protein: 23 g
Panera Subway
Carbohydrates: 42 g
Breakfast Fat: 15 g Lunch
Calories: 390
For men Half Chipotle For men
Turkey Sausage, Chicken Panini 6" Tuna Sandwich
Egg White & Spinach on French Protein: 20 g
Breakfast Sandwich Protein: 27 g Carbohydrates: 44 g
Protein: 16 g Carbohydrates: 36 g Fat: 25 g
Carbohydrates: 52 g Fat: 19 g Calories: 480
Fat: 12 g Calories: 420 6" BLT Sandwich
Calories: 410 Half Bacon Turkey and Roast Beef Salad
Egg & Cheese Bravo on Tomato Basil Protein: 34 g
on Ciabatta Protein: 26 g Carbohydrates: 54 g
Protein: 19 g Carbohydrates: 42 g Fat: 13 g
Carbohydrates: 43 g Fat: 13 g Calories: 460
Fat: 15 g Calories: 390 6" Philly
Calories: 390 Half Smokehouse Cheesesteak
Ham, Egg & Cheese Turkey on Three Protein: 38 g
on Whole Grain Cheese Panini Carbohydrates: 51 g
Fat: 15 g Fat: 13 g 6" Spicy Italian
Calories: 340 Calories: 360 Protein: 20 g
Carbohydrates: 46 g
Lunch & Dinner Fat: 24 g
Five Guys Calories: 480
For men Dinner
Half Steak & White
Cheddar Panini on For men
French Baguette Little Cheeseburger
Fat: 18 g Fat: 32 g

For women For women Lunch & Dinner
6" Steak and Cheese Chicken Burrito Bowl
Protein: 26 g with Black Beans, Fajita For men
Carbohydrates: 48 g Vegetables, Romaine Chick-n-Strips
Fat: 10 g Lettuce, and Tomatillo- (4-Count) and
Calories: 380 Red Chili Salsa Barbecue Sauce
6" Subway Melt Protein: 41 g Protein: 43 g
Fat: 11 g Calories: 350 Calories: 515
Calories: 370 Steak Taco with Spicy Chicken
6" Italian BMT Fresh Tomato Sandwich
Protein: 20 g Salsa with Soft Protein: 30 g
Carbohydrates: 46 g Corn Tortilla (3) Carbohydrates: 45 g
Fat: 16 g Protein: 34 g Fat: 21 g
Calories: 410 Carbohydrates: 52 g Calories: 490
Fat: 7 g Nuggets (12-Count)
Calories: 420 with Barbecue Sauce
Chipotle Chicken Salad Protein: 41 g
Lunch & Dinner with Pinto Beans, Carbohydrates: 26 g
Cheese, and Fresh Fat: 19 g
For men Tomato Salsa Calories: 445
Steak Burrito with Protein: 46 g Grilled Chicken
Taco with Fajita Carbohydrates: 29 g Club Sandwich
Vegetables, Romaine Fat: 16 g Protein: 38 g
Lettuce, and Fresh Calories: 425 Carbohydrates: 41 g
Tomato Salsa Fat: 14 g
Protein: 39 g Calories: 440
Chick-Fil-A
Carbohydrates: 58 g
Fat: 17 g Breakfast For women
Calories: 535 Grilled Chicken
Chicken Burrito For men Cool Wrap
with Taco with Fajita Chicken Protein: 36 g
Vegetables, Romaine Breakfast Burrito Carbohydrates: 30 g
Lettuce, and Fresh Protein: 23 g Fat: 13 g
Tomato Salsa Carbohydrates: 43 g Calories: 340
Protein: 41 g Fat: 19 g Grilled Chicken
Carbohydrates: 56 g Calories: 440 Sandwich
Fat: 18 g Chicken Biscuit Protein: 30 g
Calories: 515 Protein: 16 g Carbohydrates: 40 g
Steak Burrito Bowl Carbohydrates: 48 g Fat: 5 g
with Black Beans, Fat: 20 g Calories: 320
Fajita Vegetables, Calories: 440 Chick-n-Strips
Cheese, Romaine (3-Count) with
Lettuce, and Tomatillo- For women Barbecue Sauce
Red Chili Salsa Chick-n-Minis (3) Protein: 33 g

Recipe Index
Acorn Squash & Pork Loin 50 Ham, Manchego & Apple Sandwich 39
Apple-Cheese Sandwich 40 Italian Seafood Stew 46
Apple-Cinnamon Oatmeal 36 Korean-Style Pepper Steak 45
Asiago Cheese & Pear Slices 52 Marinated Beef & Veggie Kebabs 49
Baked Ziti 47 Mediterranean Pizza with Smoked Ham 43
BBQ Shrimp 46 Mexi-Cali Tuna Salad 42
The Big Salad 46 Mozzarella Cheese & Apple Slices 52
Brazilian Rice & Beans 49 Old-Fashioned Fried Egg Sandwich 35
Buffalo Chicken Sandwiches 41 Peanut Butter on Toast 52
Burgers with Blue Cheese Sauce 43 Philly Cheese Steak Sandwiches 39
Cedar-Plank Grilled Salmon 47 Reuben Sandwich 40
Chicken Pad Thai 47 Roast Beef & Cheddar Sandwich 38
Chicken Spinach Pita Pizza 46 Roast Beef Pita with Cucumber Sauce 42
Chicken Stir-Fry 48 Roasted Halibut 50
Chive Eggs with Toast & Jam 35 Scrambled Eggs with Sriracha & Bacon 36
Classic Ham, Tomato & Cheese Sandwich 38 Simple Steak with Asparagus 45
Cranberry-Almond Oatmeal 36 Sloppy Joes with Mushrooms 38
Creamy Lasagna 51 Southwestern Wrap 35
Dill Eggs with English Muffin 36 Spicy Sausage & Mushroom Soup 41
Egg, Tomato & Cheese Sandwich 35 Spicy Tuna & Crackers 52
Fig Panini 43 Texas Chili 45
Garlic Shrimp with White Beans & Tomatoes 48 Tomato- & Zucchini-Sauced Chicken 44
General Tso’s Chicken with Broccoli 44 Turkey & Avocado Sandwich 38
Glazed Pork Chops & Peaches 50 Turkey BLT Sandwich 39
Go-To Spaghetti & Meatballs 49 Turkey & Pepper Jack Sandwich 38
Grilled Cheese Sandwich 39 Turkey Pastrami Sandwich 39
Grilled Chicken & Pineapple Sandwiches 42 Turkey, Swiss & Hummus Wraps 52
Grilled Pork Tacos 40 Yogurt with Fruit 52

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m

MEAL Meta Shred Orange Color Guidelines

C:7% M:81% Y:100% K:0%

C:0% M:0% Y:0% K:55%

C:0% M:0% Y:% K:100%

Mention of specific companies, organizations, or authorities

Premium editor: Krissa Y. Strauss

4 The 21-Day MetaShred Meal Pl an

Daily Calories you stay within your target calorie range.

We’ve created two separate calorie

Meal Pl anning 101 5

Carbs It’s your choice. In terms of calories,

6 The 21-Day MetaShred Meal Pl an

Meal Frequency Conceivably, that could make it harder to

Beverages intake as needed. For reference, 4 ounces

Rule 1 and 225 calories if you’re a woman. So

8 The 21-Day MetaShred Meal Pl an

The Calorie Breakdown

Free Total Daily

400 500 300 500 300 2,000

300 400 200 400 200 1,500

Introduction to the 21-Day Diet Pl an 9

Old- Classic Ham,

Dill Eggs Tomato-

10 The 21-Day MetaShred Meal Pl an

Chive Eggs with Isopure Korean-Style

Turkey & Pepper

Carbohydrates: 26 g Protein: 154 g Protein: 131 g

the 21-Day Diet Pl an 11

Old-Fashioned Fried Isopure Texas Chili

Classic Ham, Tomato

Protein: 27 g Protein: 182 g Protein: 164 g

12 The 21-Day MetaShred Meal Pl an

Dill Eggs with Isopure Tomato- & Zucchini-

Roast Beef &

Eat 1 serving. Protein: 178 g Protein: 154 g

the 21-Day Diet Pl an 13

Cranberry-Almond Isopure Acorn Squash

Turkey & Avocado

Eat 1 serving. Protein: 151 g Protein: 131 g

14 The 21-Day MetaShred Meal Pl an

Scrambled Eggs with Isopure The Big Salad

Ham, Manchego &

Eat 1 serving. Protein: 166 g Protein: 146 g

the 21-Day Diet Pl an 15

Apple-Cinnamon Isopure Simple Steak

16 The 21-Day MetaShred Meal Pl an

Southwestern Isopure General Tso’s

the 21-Day Diet Pl an 17

18 The 21-Day MetaShred Meal Pl an

For WOMEN Protein: 139 g Protein: 127 g

the 21-Day Diet Pl an 19

Scrambled Eggs with

20 The 21-Day MetaShred Meal Pl an

the 21-Day Diet Pl an 21

140 calories each 1 s lice of cheddar, Little or no calories Butter

2 slices whole wheat bread 1½ pounds lean ground turkey

4 boneless, skinless chicken 1 pound boneless, skinless chicken

1 clove garlic, crushed 1 tablespoon olive oil 3 cups romaine lettuce,

½ pound whole wheat ziti Makes 4 servings 4 ounces flat brown