WELCOME TO THE TRACY ANDERSON

METHOD DYNAMIC EATING PLAN!

Being on a “diet” can have so many negative connotations. stress or fill an emotional need. You’re going to learn to eat to
Instead, consider this eating plan part of your self-renewal. power your body.
Ultimately, I want you to rediscover your relationship with
food so that you can sit at the table and enjoy a meal without Your commitment to this food plan is just as important to your
worrying about how it will impact your weight. But for the first transformation as your commitment to the workouts. If you only
90 days*, you are going to need to follow these menus faithfully follow the food plan partially, or not at all, I cannot promise
if you want to see real results. great results. If you stick with my plan, you will experience
phenomenal results. And as you see the changes in your body,
The plan is designed to help you shed pounds, detoxify your see the pounds melt away and a new, sexy shape emerge, your
system and recalibrate how you think and feel about food. We’re commitment will only grow stronger. After completing this food
creating a clean slate so that I can redesign your body, improve plan, you will have a much healthier relationship with food and
your health, and give you the tools for long-term sustainability. will find yourself making smart choices about what you put in
Unlike the here-today, gone-tomorrow effects of fad diets you your body.
may have tried in the past, you will own your new body once
you complete my program. So here’s to a beautiful new you and a lifetime of healthy,
satisfying meals. Bon appétit!
This plan may take a little getting used to (especially if your
current diet consists of a lot of processed and fast food) but Love,
you’ll soon appreciate eating fresh, nutrient dense, real foods. Tracy
You’ll stop feeling stuffed and lethargic and start feeling
satisfied and energized after meals. You won’t crave foods *Depending on how much weight you need to lose, you can follow the food plan

high in sugar and fat. And you won’t eat to relieve boredom, for 30 or 60 days, instead of 90. By then you will have started to retrain your

body and mind to crave healthier, more nutritious foods.

I’ve spent years researching nutrition and its effects of the MY BEST TIPS AND STRATEGIES:
body — both good and bad. I’ve developed an eating plan • Drink as much sparkling or still water as you want.
that’s healthful and delicious, promotes weight loss, satisfies But no club soda, please
cravings, gives you mental clarity, and offers a path to
• Enjoy one glass of wine three nights a week during any of
physical transformation.
the weeks (optional)

Working in two-week cycles, you’ll have one Nutrient Boost • Enjoy any kind of hot tea you want (no added sugar,
week, followed by one Body Reset week. honey, lemon, etc.)

• Plan ahead. Make a list and stock up on all the ingredients

NUTRIENT BOOST WEEKS
you’ll need for the week
You’ll eat lots of smaller, nutrient-dense meals throughout the
day. This is not like a liquid cleanse but will help rid your body
• Prepare meals and snacks in advance
of impurities while boosting your weight loss. You may not eat
anything other than what I’ve prescribed. • No substitutions unless you’re allergic. If so, pick a food as
close to the prescribed one as possible
BODY RESET WEEKS
During these weeks, you’ll return to a three-meal-a-day program • No oils, salt, sugar, spices, sauces, or additional seasonings
may be added
that is still nutrient dense.

YOUR 90-DAY EATING SCHEDULE

Week 1: Nutrient Boost Week
Week 2: Body Reset Week
Week 3: Nutrient Boost Week
Week 4: Body Reset Week
Week 5: Nutrient Boost Week
Week 6: Body Reset Week
Week 7: Nutrient Boost Week
Week 8: Body Reset Week
Week 9: Nutrient Boost Week
Week 10: Body Reset Week
Week 11: Nutrient Boost Week
Week 12: Body Reset Week

1 2
WEEK 1 – NUTRIENT BOOST WEEK Meal 3 - pick 1 protein and 1 vegetable or choose the combined
Have 1 serving of each of the following every day: meal option:
• Power Juice (pg. 15)
Protein options: Vegetable options:
• Blueberry Applesauce (pg. 15)
• Sweet Potato Corn Pudding (pg. 15)
• ⁄
1 2 grilled boneless/skinless • ⁄
1 2 avocado topped with
• Carrot Parsnip Purée (pg. 15)
chicken breast (plain, not cucumbers and tomatoes
• Gazpacho (pg. 16)
from a deli) • Handful of chopped kale
• Veggie Protein Soup (pg. 16)
• 3 slices plain tofu (can be (you may add lemon or lime
• Chocolate Pudding (pg. 17)
grilled but no added oil) to season)
• 1 turkey burger patty (no • Handful of chopped spinach
breadcrumbs, mayo, etc.) (you may add lemon or lime
• ⁄
1 2 cup black beans to season)
WEEK 2 – BODY RESET WEEK
• Handful of chopped jicama,
Meal 1 - pick 1 protein and 1 fruit option:
green pepper, yellow pepper,
tomato, parsley, radishes, red
Protein options: Fruit options: pepper, and/or celery

• 2 poached eggs • 1 cup raspberries

Combined meal option:
• 2 hard boiled eggs • 1 cup blueberries
• 4 pieces of turkey bacon • 1 cup blackberries
• 1 can of tuna fish in spring water
• 1 green apple
• 1 tbsp yellow mustard
• 1 kiwi + ⁄
1 2 cup blueberries
• 1 tsp cayenne pepper
• 1 cup frozen blueberries +
• 1 chopped celery stick
⁄
1 2 cup vanilla almond milk
• ⁄
1 2 chopped red pepper

Meal 2 - pick 1:
• ThinkThin Bar
• Kashi Go Lean Roll
• Kashi Go Lean Crunchy Bar

3 4
WEEK 3 – NUTRIENT BOOST WEEK WEEK 7 – NUTRIENT BOOST WEEK
Have 1 serving of each of the following every day: Have 1 serving of each of the following every day:
• Power Juice (pg. 15) • Power Juice (pg. 15)
• Turkey Spinach Crumble (pg. 17) • Chocolate Pudding (pg. 17)
• Gazpacho (pg. 16) • Kiwi Basil Purée (pg. 19)
• Blueberry Applesauce (pg. 15) • Waldorf Salad (pg. 17)
• Chocolate Pudding (pg. 17) • Veggie Snack (pg. 18)
• Waldorf Salad (pg. 17) • Carrot Parsnip Purée (pg. 15) + ⁄
1 2 cup red quinoa
• Chili (pg. 18) • Fruit Purée (pg. 19)

Plus, have 2 Veggie Snacks (pg. 18) every day

WEEK 8 – BODY RESET WEEK

WEEK 4 – BODY RESET WEEK Starting here, your Body Reset Weeks will feature different
Same as Week 2 foods each day for more variety.

Day 1 Day 2
Breakfast Breakfast
WEEK 5 – NUTRIENT BOOST WEEK • 1 cup unsweetened • ThinkThin Bar
Have 1 serving of each of the following every day: almond milk • Kashi Go Lean Crunchy Bar
• Power Juice (pg. 15) • Banana Mash (pg. 19) or Kashi Go Lean Roll
• Gazpacho (pg. 16)
• Blueberry Applesauce (pg. 15) Lunch Lunch
• Chocolate Pudding (pg. 17) • Lettuce Wrap (pg. 20) • Chicken Soup
• Turkey Spinach Crumble (pg. 17) • 1 green apple
• Veggie Snack (pg. 18) + ⁄
1 2 cup jicama Dinner
• Roasted Veggie Purée (pg. 19) • Turkey Kale Soup (pg. 20) Dinner
• 8 oz. grilled salmon filet
• Handful of steamed spinach

WEEK 6 – BODY RESET WEEK

Same as Week 2

5 6
WEEK 8 – BODY RESET WEEK CONT.

Day 3 Day 4 Day 6 Day 7

Breakfast Breakfast Breakfast Breakfast
• ThinkThin Bar • Herbal tea • Herbal tea • Banana Mash (pg. 19)
• Kashi Go Lean Crunchy Bar • Fresh cantaloupe • ThinkThin Bar
or Kashi Go Lean Roll • Kashi Go Lean Crunchy Bar Lunch
Lunch or Kashi Go Lean Roll • Veggie Protein Soup (pg. 16)
Lunch • Sweet & Spicy Chicken
• 8 oz. grilled boneless/ (pg. 21) Lunch Dinner
skinless chicken breast • Chicken Salad (pg. 22) • Grilled turkey burger (pg. 22)
seasoned with turmeric Snack with 1 tsp mustard
and cloves • Frozen Function Lightweight Dinner • Chopped tomatoes
• 1 baked apple (pg. 21) Drink • 8 oz. grilled white fish
• Steamed asparagus
Dinner Dinner
• Tomato Soup (pg. 21) • Turkey Kale Soup (pg. 20) Dessert
• Baked pear with cinnamon
(pg. 21)

Day 5 Dinner
Breakfast • 8 oz. steamed salmon
WEEK 9 – NUTRIENT BOOST WEEK
Have 1 serving of each of the following every day:
• Herbal tea • Steamed broccoli rabe
• Power Juice (pg. 15)
• 1 hard-boiled egg
• Blueberry Applesauce (pg. 15)
Dessert
• Sweet Potato Corn Pudding (pg. 15)
Lunch • Frozen Function
• Gazpacho (pg. 16)
• Chicken Salad (pg. 22) Lightweight Drink
• Waldorf Salad (pg. 17)
• Veggie Protein Soup (pg. 16)
• Chocolate Pudding (pg. 17)

7 8
WEEK 10 – BODY RESET WEEK Dinner Day 6

Day 1 Day 2 • 8 oz. grilled boneless/skinless Breakfast

Breakfast Breakfast chicken, ⁄

1 2 mango, • ⁄
1 2 cantaloupe

• Power Juice (pg. 15) • 5 slices grilled sweet potato 5 chestnuts served over

• 2 scrambled egg whites with 2 tbsp maple syrup steamed kale or spinach Lunch
• 1 can tuna in spring water,

Lunch Lunch Day 5 lemon juice, 1 tsbp mustard,

• Chicken Apple Salad (pg. 22) • 5 grilled shrimp Breakfast chopped fennel bulb

• Steamed sugar snap peas, • 1 package frozen berries with

Dinner broccoli rabe, fresh garlic, ⁄

1 4 cup vanilla almond milk Dinner

• 8 oz. grilled salmon filet cayenne pepper • 8 oz. grilled boneless/skinless

• Chopped cucumber and Lunch chicken breast with

tomato Snack • 6 slices of turkey breast, rosemary, lemon juice,

• 1 apple chopped cucumber, tomato garlic, ⁄

1 2 cup low-sodium

Dessert and romaine lettuce with chicken broth

• Frozen blueberries in blender Dinner 1 tbsp mustard

with 1 tsp. honey • Turkey Kale Soup (pg. 20) Day 7

Snack Breakfast
Day 3 Day 4 • 1 hard boiled egg • Power Juice (pg. 15)
Breakfast Breakfast • 1 cup watermelon
• 1 package frozen blueberries • Banana Mash (pg. 19) Dinner
blended with ⁄
1 4 cup vanilla • Baked Sea Bass (pg. 22) Lunch
almond milk Lunch • Chopped romaine, fennel,
• ⁄
1 2 cup black beans, jicama, cherry tomatoes, red
Lunch chopped tomato, cucumber, cabbage, lemon juice
• Leftover Turkey Kale Soup cilantro, jicama, and romaine
with lime juice Dinner
Snack • 8 oz. roasted boneless/
• 1 apple Snack skinless chicken breast
• 1 apple • 1 steamed artichoke with
Dinner lemon and thyme
• 8 oz. grilled sea bass
• Steamed asparagus

9 10
WEEK 11 – NUTRIENT BOOST WEEK Day 4 Dinner
Same as Week 9 Breakfast • 8 oz. grilled boneless/skinless
• 1 cup blueberries, ⁄
1 2 cup chicken breast
raspberries, 1 tsp maple • Grilled tomatoes

WEEK 12 – BODY RESET WEEK

syrup • ⁄
1 2 baked sweet potato

Day 1 Day 2
Lunch Day 6
Breakfast Breakfast
• 8 oz. grilled boneless/ Breakfast
• ⁄
1 2 cantaloupe • 1 chopped apple, ⁄
1 2
skinless chicken breast • 1 apple
chopped pear, 2 tsp
• Tomato, spinach, cucumber,
Lunch cinnamon
1 hard boiled egg, season Lunch
• Chopped tomatoes,
with lemon • 1 plain veggie burger
cucumber, celery, parsley, Lunch
• Steamed kale
rosemary, Juice of ⁄
1 2 lime, • 8 oz. grilled salmon
Dinner
1 tsp cumin, ⁄
1 2 cup • Chopped cucumbers and
• 8 oz. grilled salmon Dinner
sunflower seeds tomatoes
• Steamed kale and grilled • Egg wrap (pg. 23)
brussel sprouts
Dinner Dinner
Day 7
• 8 oz. grilled boneless/ • Turkey Kale Soup (pg. 20)
Day 5 Breakfast
skinless chicken
Breakfast • ⁄
1 2 cup kefir probiotic
• Grilled red pepper, green
• 1 grapefruit, ⁄
1 2 cup strawberry yogurt
chiles, and asparagus
strawberries
Lunch
Day 3 Dinner
Lunch • 1 cup cooked quinoa,
Breakfast • 1 baked sweet potato with
• 1 can tuna fish in water, chopped basil and parsley,
• 1 apple 1 tbsp vanilla extract
combined with chopped chopped radishes, steamed
• 1 hard boiled egg and cinnamon
cauliflower, fennel and celery asparagus tips and chopped
in a lettuce wrap, seasoned steamed green beans
Lunch
with 1 tbsp mustard (served cold)
• Leftover Turkey Kale Soup

Dinner
• 8 oz. grilled salmon
• Steamed spinach

11 12
WEEK 13 – NUTRIENT BOOST WEEK Day 4 Dinner
Same as Week 9 Breakfast • 8 oz. grilled salmon
• 1 package frozen blueberries • Steamed asparagus
blended with 1 4 ⁄ cup vanilla
almond milk Day 6
WEEK 14 – BODY RESET WEEK
Breakfast

Day 1 Day 2 Lunch • ⁄

1 2 cantaloupe

Breakfast Breakfast • 6 slices of turkey breast,

• 1 apple • Power Juice (pg. 15) fresh cucumber, celery, Lunch

• ⁄
1 2 cantaloupe parsley • 2 large celery stalks with

Lunch natural peanut butter

• 4 egg whites with sautéed Lunch Dinner

broccoli and red pepper • 8 oz. grilled boneless/ • 8 oz. boneless/skinless Dinner

skinless chicken with chicken baked with ⁄

1 2 cup • 8 oz. grilled steak filet

Dinner coriander, turmeric, black chicken broth, cherry • Baby spinach, arugula,

• 6 grilled shrimp pepper, cinnamon tomatoes, spinach and celery, tomato, tossed with

• Grilled cherry tomatoes and • Steamed broccoli rabe lemon juice lemon juice

asparagus
Dinner Dessert Day 7

• 8 oz. grilled salmon • 2 scoops sorbet Breakfast

• Steamed asparagus • 1 package frozen berries

Day 5 blended with 1 4 ⁄ cup of
Breakfast vanilla almond milk
• ⁄
1 2 cantaloupe
Lunch
Day 3 Dinner Lunch • 4 slices turkey with spoonful
Breakfast • 1 cup jicama, 1 cup • Chopped spinach, fennel, of hummus in each rolled up
• 1 cup watermelon cucumber, ⁄
1 2 cup chopped kale and 2 hard boiled eggs
avocado with sea salt and tossed with lemon juice Dinner
Lunch red chile powder • 8 oz. grilled chicken breast
• Chicken Apple Soup (pg. 21) Snack with turmeric, cloves
• 1 apple • 1 baked apple (pg. 21)

13 14
RECIPES cooking liquid. Purée Veggie Protein Soup
Many of my recipes make more than one serving (one serving is vegetables in food • ⁄
1 2 cup peeled and
8 oz. unless otherwise noted) and you can also double the processor with ⁄
1 2 cup to chopped carrots
recipes to make even more. That way, you can store the extra 1 cup of reserved liquid, until • ⁄
1 2 cup chopped celery stalk
portions in the fridge or freezer. This will save you cooking time you reach the desired • 2 oz. boneless chicken
and help you stay on the program. When you've got a healthy consistency. Season with breast, cubed, or
meal already prepared, you'll be less likely to cheat! a pinch of salt. 2 oz. tofu, cubed
• 2 cups low-sodium chicken

Power Juice Sweet Potato Corn Pudding Makes two 8 oz. servings broth, or 2 cups low-sodium

• 1 bunch of kale, washed • 1 sweet potato, peeled vegetable broth

and chopped and diced Gazpacho • ⁄

1 2 cup chopped broccoli

• Handful of spinach • 1 ear fresh white corn •1 ⁄

1 2 cup roasted tomatoes spears

• Handful of beets • 2 tbsp parsley • 2 tbsp chopped fresh parsley

• ⁄
1 2 apple, not peeled Steam the sweet potato. • 12 chives • Fresh cracked pepper

Slice the corn off the cob. • 2 tbsp cilantro

Juice thoroughly, chill, Combine ingredients in a • Juice of ⁄

1 2 lemon Simmer the carrots, celery,

and enjoy! food processor and purée, • 2 tbsp rice vinegar and chicken or tofu in the

adding water as needed until • Pinch paprika stock gently for 20 minutes,

Makes one 10 oz. serving you have the right consistency. • Pinch cayenne pepper then add the chopped
• Pinch black pepper broccoli and cook for an

Blueberry Applesauce Makes two 4 oz. serving • ⁄1 8 red onion additional 10 minutes. Add

• 4 apples • ⁄ 1 2 cup mixed bell peppers the parsley, season with black

• ⁄
1 2 cup blueberries Carrot Parsnip Purée • 1⁄ 4 English cucumber pepper, and serve.

• Pinch cinnamon • 1 cup carrots

• 1 cup parsnips Pulse all ingredients in a food Makes three 8 oz. servings

Steam apples. Remove skin • Pinch of salt processor until vegetables are

and core. Blend apples in mostly puréed.

a food processor, add Peel and large dice carrot

blueberries and cinnamon, and parsnip. Boil vegetables Makes two 11 oz. serving

and purée lightly. in water or stock until tender,

about 10-15 minutes. Remove
Makes one 8 oz. serving vegetables and reserve

15 16
Chocolate Pudding • ⁄
1 2 yellow onion 6 cups of water to a low boil. • Cayenne pepper to taste
• ⁄
1 2 cup semisweet • 1 tbsp coriander Spinkle a pinch of cumin on
chocolate chips • Pinch of pepper each chicken breast. Place Spray a large saucepan (or
• 2 tbsp peeled and cooked chicken breasts and fennel deep wok) with cooking spray.
chestnuts In a food processor, pulse seeds in water. Poach until When pan is hot add roasted
• 1 tbsp unsweetened cocoa spinach, basil, garlic, and onion done, approximately 10 garlic. Sauté and add diced
powder until smooth. In a large minutes. Drain and cool in zucchini. Cook for about 3
• 4 whole pitted dates (you mixing bowl mix the spinach/ fridge for 2 hours. minutes and then add diced
may substitute prunes or basil mixture with the turkey, In a food processor, pulse bell pepper and jalapeño.
dried blueberries) coriander and pepper. chestnuts, red grapes and Sauté until veggies are al
• 2 tbsp unsweetened coconut Refrigerate at least 6 hours. parsley until minced. When dente. Add ground beef.
flakes Spray non-stick skillet with cool, cut chicken into small Combine all ingredients,
• ⁄
1 2 cup water cooking spray. Cook turkey pieces and place in food stirring continually. Add
mixture over medium heat, processor. Pulse until chicken cumin and paprika. After
Melt the chocolate chips stirring continually to break is in small bits. Combine all meat is completely cooked,
slowly in a double boiler. Purée down meat into small pieces ingredients in large mixing add chopped tomatoes.
the rest of the ingredients. until cooked. bowl with lemon juice and Simmer for 20 minutes.
Add the melted chocolate and black pepper to taste. Note: grass-fed beef cooks
pulse until all the ingredients Makes three 5 oz. servings much faster than regular beef.
are combined. Add the water Makes six 5 oz. serving
and check the consistency. It Waldorf Salad Makes three 10 oz. servings
should be soupy. Don't worry • 2 boneless/skinless Chili
—it will thicken as it cools. chicken breasts •1 1 2⁄ lbs. grass-fed Veggie Snack
• 2 pinches cumin ground beef • 1 cup spinach
Makes two 14 oz. servings • 2 tbsp fennel seeds • 3 cups chopped fresh • ⁄1 2 English cucumber
• ⁄
1 2 cup steamed and tomatoes • ⁄ 1 2 cup carrots
Turkey Spinach Crumble shelled chestnuts • ⁄
1 2 jalapeño, seeded • 1⁄ 2 cup celery
• 1 lb. ground organic turkey • ⁄
3 4 cup red grapes and minced • Squeeze of lime
meat (white) thawed • 3 tbsp parsley • 1 large or 2 small zucchinis,
• 1 cup spinach • Juice of 1 lemon diced Pulse all items in a food
• 5 basil leaves • Pinch of fresh ground pepper • 1 red bell pepper, diced processor until diced finely.
• 4 cloves roasted garlic In a medium stock pot, bring • 3 tbsp roasted garlic, minced Add small pinch of salt.
• 3 tbsp cumin Makes two servings.
• 2 tbsp paprika
17 18
Roasted Veggie Purée Makes four 8 oz. servings Lettuce Wrap Combine half the garlic,
• 2 eggplants • 1 can tuna fish in water rosemary, thyme, soy sauce,
• 5 small zucchinis Kiwi Basil Purée • 1 tsp mustard and parsley and rub mixture
• 1 red bell pepper, seeded and • 4 kiwis, peeled • Chopped celery over turkey. Roast in covered
cut in half • 12 basil leaves • Chopped cooked cauliflower pan for about 1 ⁄
1 2 hours,
• 4 cloves garlic, peeled • ⁄
1 2 orange, juiced then cool for 1 hour. While
• Cumin Combine ingredients and wrap the turkey is cooking, sauté
• Coriander Purée and chill. in a romaine lettuce leaf. onion, garlic, carrots, celery,
parsnip, and remaining herbs
Heat oven to 350. Cut Makes two 4 oz. servings Makes one serving. approximately 10 minutes
eggplants and zucchini in half until the vegetables start to
lengthwise. Poke eggplant Fruit Purée Turkey Kale Soup brown. Cover with water and
with fork and sprinkle with • 1 cup strawberries • 1 yellow onion, quartered add bouillion. Simmer 3 hours.
cumin. Sprinkle zucchini with • ⁄
1 2 cup each blackberres, • 10 cloves garlic, minced Strain broth into large bowl
coriander. Place zucchini and blueberries, and raspberries • 2 carrots, peeled and cut into and set vegetable aside.
eggplant (cut side up) on • Handful fresh mint leaves 1-inch pieces
cookie sheet. • 3 stalks of celery, cut into Shred the turkey and add it
Purée and chill. 1-inch pieces to the strained broth. Add the
After zucchini and eggplant • 1 peeled parsnip, cut into kale leaves and simmer for
have baked for 30 minutes, Makes four 4 oz. servings 1-inch pieces another hour. Serve garnished
add red bell pepper and garlic • Handful fresh thyme leaves with fresh parsley and a splash
cloves. Cook for another 30 Banana Mash • 2 sprigs fresh rosemary of soy sauce.
minutes, checking tenderness • 1 banana, sliced • 2 low-sodium vegetable
every 10 minutes. • 1 cup unsweetened almond bouillion cubes Makes five 15 oz. servings
milk • 12 cups water
Remove from oven and cool • 1 tsp cinnamon • 1 bunch parsley, minced
slightly. Remove eggplant skin. • 2 lbs. boneless/skinless
Cut eggplant, zucchini and red In a small saucepan, cook over turkey breast
pepper into pieces and place medium-low heat for 10 • 1 tbsp soy sauce
in food processor. Add garlic minutes, mash like potatoes. •1 ⁄
1 2 lbs. kale, stems
and pulse until a smooth Serve warm. removed and chopped
consistency. Thin with 1 cup
water, if desired. Makes one serving. Preheat oven to 370.

19 20
Chicken Apple Soup browned and tender. Mix all the spices and set Combine ingredients and form
• 1 boneless/skinless chicken Makes one serving. aside. Cut chicken in strips, into two patties. Spray a non-
breast toss with 1-2 tbsp of spice mix. stick skillet with cooking spray
• ⁄
1 2 onion Tomato Soup Reserve the rest of the spice and grill approximately
• 2 parsnips, finely diced • 1 32 oz. can low-sodium mix for future meals. Peel and 3 minutes on each side.
• 1 granny smith apple, peeled tomato juice dice sweet potato into medium
and diced • 1 cup fresh or frozen size cubes. Sauté potatoes in 1 Serving size one patty
• Fresh or dried rosemary green beans tbsp of oil, until they begin to
• Pinch of black pepper • 1 cup corn soften. Add chicken and cook Chicken Apple Salad
• 6 cups low-sodium chicken • 1 cup diced celery until done. • 1 boneless/skinless cooked
broth • 1 cup diced carrots chicken breast, diced
• 1 tsp cider vinegar • 2 cloves garlic, minced Makes three 8 oz. serving. • ⁄
1 2 apple, diced
• ⁄
1 4 red onion, finely diced
Boil chicken breast in water, Combine ingredients and Chicken Salad • Chopped fresh cilantro
approximately 10 minutes. simmer over medium-low heat • 1 boneless/skinless cooked • Juice from ⁄
1 2 lime
Drain and cut into small for 20 minutes. chicken breast, diced • Splash rice wine vinegar
pieces. Combine with all other • ⁄1 2 cup chopped cucumber
ingredients and simmer for Makes three 15 oz. servings. • ⁄ 1 2 cup chopped tomato Toss all ingredients together
approximately 10 minutes. • 1⁄ 2 cup chopped mango and serve chilled.
Sweet & Spicy Chicken • 1⁄ 2 cup chopped chard
Makes three 8 oz. servings. • 2 boneless/skinless chicken or spinach Makes one serving.
breast cut into strips or 12 oz. • Rice wine vinegar
Baked Apple or Pear chicken tenders Baked Sea Bass
• 1 apple or pear • 4 tbsp ground coriander Toss all ingredients together • 8 oz. sea bass filet
• Cinnamon to taste • 2 tbsp black pepper and serve chilled. • 1 cup red grapes, halved
• 1 tsp ground cloves • ⁄
1 2 cup chopped red onions
Preheat oven to 375. Cut apple • 6 tbsp turmeric Makes one serving. • 3 tbsp white wine vinegar
or pear in half and cut out core • 2 tsp cinnamon
and stem. Sprinkle with • 1 tsp ground ginger Grilled Turkey Burger Spray a baking dish with
cinnamon and place cut side • ⁄
1 2 tsp cayenne pepper • 8 oz. ground turkey cooking spray. Place sea
up in a shallow baking dish in • 1 sweet potato, peeled • Chopped parsley bass in baking dish. Combine
1 inch of water. Bake for 45 and diced • Chopped cilantro grapes, onion, and vinegar and
minutes or until apple is • 1 tbsp rice wine vinegar pour over fish.

21 22
Bake 20 minutes or until fish is Emergency Days Below, I've answered some of the questions I am often asked.
moist and flaky. This is for when you feel like If you don't find the answer you need here, please feel free to
you are going to cheat, and email me at info@tracyandersonmethod.com and someone from
Makes one serving. want to do something that is the Tracy Anderson team will get back to you with an answer.
quick and easy for your meals.
Egg Wrap To be used as a back-up plan. FREQUENTLY ASKED QUESTIONS
• 1 egg
• 2 slices cooked turkey bacon Breakfast Q: Can I drink coffee, sugarless iced tea or diet soda?
• 1 tomato, diced • ThinkThin Bar A: No diet soda or coffee. You can have Neuro Sonic,
• ⁄
1 2 fennel bulb, diced • Kashi Go Lean Crunch Bar Function Lightweight Drink, low calorie vitamin water, or G2.
• Chopped parsley • Kashi Go Lean Roll Have as much tea as you want (no sugar, honey, or lemon).

Spray a non-stick skillet with Lunch Q: I really don't like kiwi fruit. Can I skip the Kiwi Basil and
cooking spray. Beat egg and • Garden lite soufflé double up on another food choice?
cook over a low heat until • 2 egg whites scrambled with A: You can omit whatever you want, but you cannot add any
done. Place bacon, tomato, asparagus or mushrooms other food to your Nutrient Boost weeks. If you want to
fennel, and parsley in center omit one food, you may double up on another food, except
of pan. Fold both sides over Snacks the Chocolate Pudding.
and serve. • 1 apple
Q: I don't have access to a refrigerator at my job. How can I
Makes one serving. Dinner bring meals to work with me?
• 8 oz. salmon, sea bass, or A: Buy an insulated lunch bag or small cooler to carry with you.
boneless, skinless chicken
• Broccoli, spinach or kale Q: I'm allergic to chestnuts. What can I use as a substitute?
A: If you are allergic to chestnuts, you can substitute
Dessert strawberries or blueberries.
• Arctic Zero
Q: I tend to get really hungry late at night. Can I save my
protein bar for bedtime?
A: Yes.

23 24
FREQUENTLY ASKED QUESTIONS CONT.

Q: I'm going to a wedding on Saturday and will have to eat

something at the reception. Will that wipe out all my efforts
for the week?
A: No, not all your efforts. If it's a buffet, just choose fruits or
vegetables and a plain protein like shrimp. If it's a sit down
dinner, you might be able to ask for the chicken or fish with
no starch or sauce. In any case, try to make healthful choices
and limit yourself to one piece of wedding cake and avoid
carbs in the meal. Then recommit to my program the very
next day.

Q: Should I eat before I do the workout and, if so, how soon?

A: Ideally, it's best to eat beforehand, but do wait 20 minutes
before beginning the workout.

Q: I can't find some of the things you recommend on the plan.

What should I do?
A: I've given options for some items, but if you can't find any
of them, try these: For the protein bars, substitute an under
200 calorie bar of your choice preferable one with more than
15 grams of protein. For the frozen Function Lightweight or
Arctic Zero, try an under 160 calorie ice cream sandwich.
Instead of the Garden-Lite soufflé, go with scrambled
egg whites, as suggested.

25