nutrition guide for transformation launch day!...note: you burn more calories digesting minimally...

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Nutrition Guide For

Transformation Launch Day

Compiled by written by research by

Glenn Greer Co-Owner of RedZone Fitness

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The primary goals of this Nutrition Manual is to help you lose fat permanently and to educate you in the process of transforming your body My goal is to turn you into a ldquofat loss expertrdquohellip to teach you the concepts and strategies needed for your body transformation To achieve this goal I decided ndash after careful consideration ndash to self publish this book in laymanrsquos terms with a minimum of scientific jargon and without long lists of scientific references Instead of long boring scientific discussions of biochemistry and long lists of references to scientific papers you will find sprinkled throughout the manual brief mentions of interesting studies and relevant quotes This guidebook was written for you as a simple yet detailed instruction manual You get step-by-step instructions Do this donrsquot do that eat this donrsquot eat that and so on This is not just an informational book It is a complete system that will take you from where you are now to where you want to be ndash in the shortest possible period of time

ldquoProgress is impossible without change and those who cannot change their minds cannot change anything-George

Bernard Shawrdquo

Read this whole guide book Book stores are filled with diet books that have 300 to 500 pages of information and stories This is right to the point This is about understanding the concepts and strategies of supportive nutrition along with results oriented fitness

programming

This guidebook includes

A comprehensive shopping list with quality foods

The right lean proteins favorable complex carbohydrates vegetables fruits essential fats and water

Portion sample amounts of these nutrients

The concept of complex carb timing for energy recovery and body composition results

There is a tool called The Timeline that teaches you how to prepare your meals based upon your busy life and your workouts

There are sample templates as examples that show you how to put meals together and based upon the time of your workout

Its 34 pages and its set up to be easy to read easy to follow and spacing for your eyes Place

this on your ipad iphone and print it up

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Grocery Shopping Layout Protein

Chicken Breast Fish Lean Meat Low Fat Dairy

Non-Support ive Carbohydrates Processed Foods

High Sugar and Flour

D a i r y E g g s

Fruit amp

Vegetables

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The Thermic Effect of Food- It takes energy to digest food

The body is going to burn calories during digestion and assimilation of nutrients Since metabolism can be defined as the speed with which your body burns through food you dont want to avoid calories but rather use them efficiently

Supportive meals are far more thermic than highly processed high fat meals which is why Supportive Eating by itself will have a positive impact upon metabolism

Note You burn more calories digesting minimally processed whole foods compared to highly processed foods

In general yoursquoll burn more calories in your effort to digest and absorb protein (20-30 percent of its calories) and carbs (5-6 percent) than you do fats (3 percent)

Lean portioned protein will be the foundation of your nutrition plan You burn more calories eating lean protein than any other macronutrient

Favorable Complex Carbohydrates will be portioned at chosen at ideal times for energy (They will help you with your rz workouts)

Fruits will be chosen at ideal meals and portioned Usually when there is not a favorable complex complex carb included

Essential Fats will be included

Fibrous Vegetables will be included as much as possible with meals

The following pages will show you lean proteins favorable complex carbohydrates fibrous vegetables fruits and essential fats

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Adequate Protein (4 to 6 meals)

Women 20-25 grams of proteinmeal (3oz to 4oz)

All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat

BeefMeat Group Top Round Steak (20 grams)

Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef

Extra Lean Ground Beef

Fi let Mignon

Veal Cut let

Pork Tender lo ins (the other white

meat)

Roast Beef

Fish Group Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy

Salmon (Good source o f hea lthy fat)

Scal lops

Sole

Swordf ish

Tuna ( i f in can water packed wi th

low sodium)

Ti l ip ia

White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

Low Fat Cheese Sl ices

1 package shredded low-fat American cheese

Low Fat Cottage cheese

Eggwhites (she l l or l iquid)

Boi led eggs

Greek Yogurt (pla in non-fat) Watch for the

sugar content Skim mi lk Rice Dream A lmond Breeze

unsweetened

Protein Supplements

Ready To Drink protein shakes should provide

20 to 30 grams per drink Al l you do is open them up and you are ready to taste heaven Publ ix GNC

Vitamin Shop

Muscle Mi lk Light (Ready to dr ink)

Eas Myoplex Lite

Gnc Protein Shakes

Lean Body

Pure Protein

Then there are Protein Powders They are a bit less expensive then ready to dr ink protein shakes

and they do al low you to add more variety Isagenix Isa lean Shake (We can help you

order th is)

Muscle mi lk l ight

Champion Nutr it ion

ISO-100 by Dymatize

Add your favor ite fru it 1 tbsp of a lmond butter unsweetened almond breeze and ice and you are

ready to go

Protein Bars

Protein bars are very popular but they do contain a l i t t le bit more sugar then prote in shakes

Look for a protein bar that is 20 to 30 grams and

has hal f the amount of sugar I do not recommend having a protein bar and a frui t Too much sugar

Pure Protein Bars

Lean Body Protein Bars

Kashi Bars

POULTRY GROUP Chicken Breast Skinless

Turkey-Ground from the breast

Turkey-Breast sk in less

Turkey-de l i low fat low sodium

Chicken in a can (wash out excess sal t)

Turkey in a can (wash out excess sal t

Boars Head Low Sodium Chicken

BreastTurkey Breast

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Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Favorable Complex Carbohydrates

Old Fashioned Oatmeal)Steel Cut

Alpen

Uncles Sams (Fruit)

Kashi Go Lean (35 grams to 40 grams)

Ezekiel Whole Grain Breads (In The Frozen Section)

Menrsquos BreadWomenrsquos Bread `

Dr Kracker or Wasa Crackers Whole Grain (Use For Snacks)

Whole Grain Pasta (Learn your proper serving size)

Quinoa

Basmati White or Jasmine Rice

Whole Grain Brown Rice

Couscous (Watch out for the high sodium packets)

Black Beans (low sodium)

Lentil Beans (low sodium)

Pinto Beans (low sodium)

Kidney Beans (low sodium)

Sweet Potato

White Potato

Yams

Corn

Bold Complex Carbohydrates are your best choice

When choosing cereals make sure you

look for low sugar cereals that offer 8 grams or less per serving

The fiber should be 5 grams or higher

per serving to make it a supportive choice

The choices of cereals with the star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads in The Frozen

Section Ezekiel is one of the best On the average the whole grain bread

should have atleast 15-20 grams of complex carbs per slice


When having Dr Kracker or Wasa

Crackers do not count these as your favorable complex carbs Although

they do provide nutrition they are not to be your ultimate source of

favorable complex carb

Consider these crackers as a way to

make your snacks more attractive We recommend no more than 20 grams

per snack

Great snack ideas can be found at httpdrkrackercom

And httpwwwwasa-usacom

Make sure you include a lean protein when having these crackers

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Summary Of Favorable Carbohydrates

Your average intake should be between 30 to 40 grams at a meal Ideally first meal unless

you are performing redzone very early in the morning and after your workouts Please review

the complex carb strategy discussed in this guidebook

7 ndash Baked Potato- Potatoes are one of the most popular

vegetables because theyrsquore nutritious easy to prepare and very versatile Theyrsquore rich in complex carbohydrates that can supply energy but not all that high in calories because theyrsquore low in fat and protein

One medium-sized plain baked potato (about three inches in diameter) has about 150 calories That same potato has about five grams of fiber which is important for a healthy

digestive tract and theyrsquore also a healthy source of vitamins and minerals A small baked potato has about 130 calories A large baked potato can have about 275 calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more) calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread-Sprouted grain breads like

Ezekial 49 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100 whole wheat breads Instead Ezekial bread is organic sprouted 100 whole grain flourless bread A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber so donrsquot give up the bread just choose the right kind

5 -Whole Grain Brown Rice and White Rice

The difference between brown rice and white rice is not just color A whole grain of rice has several layers Only the outermost layer the hull is removed to produce what we call brown rice This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing

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4- Beans Lentils and other Legumes- Beans and Lentils

part of the ldquolegumerdquo family just may be my 1 choice for a healthy carb Packed with loads of fiber and protein these guys come in so many different varieties that yoursquoll never get bored lentils chickpeas black eyed peas black beans red beans kidney beans navy beans butter beans lima beans pinto beanshellipand the list goes on

3 ndash Quinoa-While brown rice is thought to be the healthy grain therersquos one even better and thatrsquos quinoa Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load

Not only that but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids It comes in several varieties including ldquooatmeal-likerdquo flakes and itrsquos wholegrain rice-like form Enjoy it as an oatmeal substitute for breakfast in salads or casseroles or as a wholesome whole-grain high protein side item to any lunch or dinner meal

2 ndash Steel-cut (Irish) oats and Old Fashioned Oats-These are the least processed type of oat cereal The toasted oat groats are simply chopped into chunks about the size of a sesame seed That means that a bowl of quick-cooking or instant oats might not keep you satisfied for as long as rolled or steel-cut oats would Also based upon experience with clients steel oats as well as old fashioned oats help to keep their energy levels sustained Meaning they can perform more intense workouts longer without feeling tired

1 ndash Sweet Potato-Sweet potatoes are rich in complex

carbohydrates dietary fiber beta-carotene In 1992 the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables Considering fiber content complex carbohydrates protein vitamins A and C iron and calcium the sweet potato ranked highest in nutritional value

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Timing Your Complex Carbs Is Crucial For Optimal Energy And Weight Loss

Recommending the amount of favorable carbs varies from person to person It depends on their metabolism fitness goal their exercise

intensity and their exercise frequency Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at f i rst meal of the day and the 2n d complex carb is to be eaten after your intense workout In some cases c l ients wi l l need to have a 3d complex carb This wi l l depend on their metabol ism exerc ise intensity durat ion and f requency

If you workout early in the morning at 530AM 630AM or 730AM we understand it might be impossible to include a favorable complex carb at this

t ime A simple strategy would be to have a protein source such as greek yogurt with a fruit or a protein shake with a f ruit This should provide enough energy for

a great workout I wi l l ment ion this several t im es throughout the guide

The Complex Carb Strategy- And Early Exercisers Should Read this

Ideal ly Complex Carbohydrates a long wi th a lean prote in choice as l is ted above are to be eaten at the f irst meal of the day and post workout that inc ludes intense exerc ise programs such as RedZone F i tness c lasses These c lasses s imply burn more calor ies not jus t dur ing the workout but hours af ter This is known as the AFTERBURN and the body espec ial ly af ter exerc ise requires lean prote ins and favorable complex carbohydrates Now a lthough th is s trategy is backed up by Nutr i t ional and Exercise Sc ience we understand th is s trategy might be very hard for par t ic ipants to adapt who tra in very ear ly in the morning such as 530AM 630AM and even 730AM Eat ing eggs and oatmeal r ight before a workout or even a prote in shake mixed wi th oatmeal might be super nutr i t ious but i t can make you feel s ick i f you eat i t r ight before you workout when your d igest ive system is very sens i t ive in the morning

So we wi l l be recommending a l ternat ives for those ear ly morning part ic ipants Example might be

1 Protein Shake wi th a banana mixed in 2 Greek Yogurt wi th f ru it 3 Table Spoon of peanut but ter or a lmond but ter wi th a f ru i t 4 A f ru i t by i tse lf

These are jus t some examples Please refer to the Best Snack Ideas Guide Book

Why The Complex Carb Strategy By eat ing a complex carb before and af ter the intense workout you are f irst provid ing energy to your work ing muscles and brain then replenishing important fuel for the body by eat ing a complex carb af ter the workoutThese always inc lude lean proteins at a meal This wi l l he lp the metabol ism energy suppl ies and maintenance of lean muscle

I always bel ieve what you put into todayrsquos body helps you for tomorrows results

P

Complex Carbohydrate Reminders

Yoursquol l have 40 grams on average of a complex carb (Fist size or about frac34 to 1 cup)

Ideally f i rst meal and after the workouts

Yoursquol l be having no less than 2 complex carbohydrates in a day

I f you increase frequency intensity of RedZone Classes or exercises you do on your own there is a possibi l ity that yoursquo ll be burning more calories and your body wil l require more energy coming from complex carbohydrates You might need to add an addit ion al carbohydrate

I f you are a morning participant and cannot have a complex carb along with a lean protein then look through the snack ideas guide book 1 and 2 for opt ions Make sure you do include a lean protein complex carb after the workout and then focus on another meal that wil l include the 2 n d favorable complex carb along with the lean protein

Night t ime part icipants Make sure you include a lean protein along with a complex carbohydrate after the workout

Non-Active Days (Days you are not participating in the redzone) or

Days you are not performing Higher Intensity Workouts On Non-Act ive Days (No REDZONE CLASSES) or Days where you are performing lower impact card io (Bike Rid ing Power Walk Jog) you can adapt a s trategy where you inc lude your prote incomplex carb at morning t ime and your 2 n d proteincomplex carb at lunch t ime Can you inc lude your 2 n d complex carb at Dinner T ime Absolute ly You can rotate your 2 n d complex carb at lunch t ime and on another day you can rotate the complex carb at n ight t ime I f c rav ings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr i t ional ac t ion p lan star t ing on page 12 Now before I go any furtherhellip the 2 complex carb strategy may not work for you This is dependent upon several factors

Your rate of metabol ism (how quick ly you process food)

The intens i ty at which you exerc ise

The f requency of exercise

The durat ion of exercise

Amount of exerc ise sessions you do in a day Example RedZone Clas in the morning and jogging outs ide at n ight t ime

Since there is a h igher calor ie burn then regular walk ing your need for more overal l ca lor ies to consume goes up In other words your body just might need more energy (Complex carbs the pr imary energy source for work ing muscles) You might become hungr ier This is great This s imply means that your metabol ism is crank ing and i ts burning through food quick ly so i t can use fat as an energy source So do not worry i f you need one extra carbs tarch Think of i t as tak ing your car on a longer joy r ide I t needs more gas r ight

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Remember if you are feeling tired unfocused and craving sugar that is your brain and muscles tell ing you that your calories need to be increased

This is really good because that means physiologically your body is becoming a better fat burner

How

Your body is processing food more eff iciently For many years you trained it to slow down Now yoursquore going to teach it to speed up by eating the r ight foods in port ion amount and making sure you focus on the best lean proteins best complex carbohydrates f iberous vegetables f ruits essential fats and water

and yoursquore going to compliment this with results or iented f itness programming The body adapts to nutr it ional strategies and concepts just l ike simple exercise So I rather have you increase your calories a bit but be consistent on results oriented exercise which I hope you learn at our Fitness Faci l i ty I f at any t ime you feel you need to increase your complex carbohydrate then do so When wil l you know a You feel hungrier and you are start ing to get dizzy b You are notic ing you are eat ing more frequently but you lack energy Your workouts are exhausting You cannot complete a workout c You are exercising l ike a beast eat ing f requently but you are not noticing results

P

FIBROUS VEGETABLES (2 to 4 Meals)

Vegetables are noth ing more than zero-energy yie ld ing foods They donrsquo t produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obvious ly are benef ic ial in that they are very d if f icu lt to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the g lucose f rom the complex or s imple carbohydrates ldquoh i tsrdquo the bloodstream is s lowed down In other words veggies s lows the rate at which g lucose f rom a complex carb or s imple carb reaches the b lood

Dark green vegetables

bok choy broccol i col lard greens dark green leafy let tuce kale mesc lun mustard greens romaine let tuce spinach turn ip greens watercress Let tuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Ar t ichoke Cabbage Celery

Add some spices and herbs to your vegetables Look for low sodium choices when choosing pre -packages vegetables

Use seasoned vinegars balsamic or wine vinegars to season both salads

and vegetables (Look over my condiment l ist ing for extra f lavoring)

Other vegetables

art ichokes

asparagus bean sprouts beets Brussels sprouts cabbage caul i f lower celery cucumbers eggplant green beans green or red peppers

iceberg (head) lettuce mushrooms okra onions parsn ips tomatoes tomato ju ice vegetable ju ice turn ips wax beans zucchin i Vegetables are important

sources of many nutr ients inc luding potassium dietary fiber fo late (fo l ic ac id) vitamin A vitamin E and vitamin C

P

SIMPLE CARBOHYDRATES (2-4 Fruits a Day)

Apples Banana Blueberr ies Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberries Watermelon in moderation Grapefruit

The ingest ion of a very sweet f rui t can resul t in the same insul in re lease as s tuf f ing brownies into your mouth Fru its are general ly h igh in essent ia l v i tamins and minerals however i f you are t rying to reduce or contro l body fat t r y to el im inate sucro se and minimize your in take of f rui ts wi th h igh sugar amount

It is better to have solid fruit then fruit juices

Notes Never have fruit as a meal by itself If chosen it should be eaten

along with a protein and optionally with a fibrous vegetable

A piece of f ru it and e ither a prote in shake or two teaspoons of peanut but ter is great r ight before a workout I f you are tra ining ear ly morning i ts not expected for you to prepare a prote in and a complex carbohydrate then immediately workout This had to do wi th ef f ic ient d igest ion Since f ru it and a minimal amount of prote in wi l l be eaten the body wi l l quick ly d igest i t and g ive you the energy you need

I usual ly recommend a fru it a long with a protein and good fats when not inc luding a

complex carbsta rch

For Example

frac12 cup of low fat cottage cheese or Greek Yogurt (That rsquos the protein source)

frac12 cup of blue berr ies

frac14 cup of s l ices almonds

Or

Protein Powder

1 banana

1 tbsp of peanut butter

P

1 Apple

Choose 20 grams of a fruit

Start with 2 to 4 fruits a day when you are not

having the starch 1 Banana

Calor ies 105

Simple Carbs 267 1 Cup of Blueberr ies

Calor ies 82

Simple Carbs 204 frac12 Canteloupe

Calor ies 94

Simple Carbs 223 Grapefruit frac12

Calor ies 46

Simple Carbs 119 10 Grapes (seedless)

Calor ies 36

Simple Carbs 89 Jel ly a l l f ru it (no sugar) 2 tbsp

Calor ies 80

Simple Carbs 20 Nectarine (1)

Calor ies 67

Simple Carbs 16 Orange (1)

Calor ies 65

Simple Carbs 163 Peach (1)

Calor ies 37

Simple Carbs 97 Pear (1)

Calor ies 98

Simple Carbs 251 Plum (1)

Rais ins frac14 cup

Calor ies 130

Simple Carbs 31 Raspberr ies 1 cup

Calor ies 62

Simple Carbs 14 Strawberries 1 cup

Calor ies 46

Simple Carbs 104 Watermelon (diced) 1 cup

Calor ies 50

Simple Carbs 36

Download The Great Snack Ideas The guide shows you s imple ways to use

fruits along with a protein

httpwwwredzonegablescomweight -losssystems8-week-transformation-challenge-resources

Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86

On average yoursquo l l be having 2-4 fruits a day at 20 grams This is about one fruit at a meal

Always include a protein with a fruit Ideally vegetables wi l l also be included but at certain meals we understand this wil l not make sense

Ideally you are having a fruit when you are not having a complex carb

Fruits provide energy to the body but not the same way complex carbohydrates do But they wil l provide important nutrients and help to keep your blood sugar stable when combined with lean protein and vegetables especial ly

Remember i f you cannot have a complex carb before your workout fruit is a great option when combined with a lean protein and vegetable ( if adding the vegetable makes sense at the time)

Examples

Greek Yogurt with frac12 cup of blueberr ies Chicken Breast Salad with apple sl ices Protein Shake with one banana Low fat cottage cheese with blueberries

P

ESSENTIAL FATS ( 2 Fats)

Fats

Two cruc ia l ones -- EPA and DHA - - are pr imar i ly found in cer tain f ish

ALA (a lpha- l inolenic acid) another omega-3 fatty ac id is found in p lant sources such as nuts and seeds Not only does your body need these fatty ac ids to funct ion but a lso they del iver some big heal th benef i ts

Polyunsaturated fats include f ish walnuts pecans a lmonds f lax some sa lad

dressings soybean oi l sunflower oi l and saff lower o i l and corn oi l

Monounsaturated fats include avocados cashews peanuts pecans natural peanut

butter peanut oi l ol ives o l ive oi l and canola oi l

Omega 3 fatty ac ids especia l ly have a valuable ro le in reducing the r isk of heart d isease and bui lding heal thy bra in cel ls The standard American

diet (SAD) is sadly def ic ient in omega 3s found mainly in plant foods (especial ly canola oi l and flax oi l soybeans and walnuts) and sea

HYDROGENATED FATS

Omega 6 - ( l ino le ic ac id or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l ino lenic or LNA) canola oil and f lax oi l soybeans and walnuts

Walnuts (unsalted) - frac14 cup Peanuts (unsal ted) - frac14 cup Almonds (unsal ted) - frac14 cup Ol ive o i l (Use wi th Rice) Flaxseed o i l (2 tablespoons) Avocado (Great wi th Salads) Natura l Peanut butter(2 teaspoons) Canola o i l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natura l peanut butter Low-fat cheese Low-fat sa lad dress ing Low-sodium nuts Ol ives and o l ive o i l Saf f lower oi l Sunf lower o i l Flax seed o i l

Examples

frac14 cup of almonds with apple sl ices frac14 cup of cashews mixed with a protein

and salad and 1 cup of fruit Salmon with brown r ice and asparagus Avocado sl ices with tuna fish on Dr

Kracker Almond butter with Dr Kracker and

honey Check out th is webs ite http drkrackercom

I t has s imple snack ideas

P

Condiments Sp ice up and f lavor your food

Olive O i l B lack Pepper Gar l ic Gar l ic Pepper Lemon ju ice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look fo r low sugar brands) Mrs Dash Mol ly McButter Salsa Herbs Oregano Parsley Sage Thyme Di l l Ginger Chopped onion papr ika Light ter iyak i mar inade Cooking Tips

Omit or reduce salt f rom cooking and baking Experiment with herbs and sp ices

Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg

onion sage thyme Chicken-pars ley thyme sage tarragon curry white whine vermouth g inger

oregano papr ika poul try seasoning rosemary

Fish-bay leaf cayenne pepper di l l curry powder onions garl ic dry mustard

papr ika Eggs-oregano curry chives pepper tomatoes

Veal- Bay leaf curry powder ginger marjoram oregano

Pork- Gar l ic onion sage pepper oregano

Lamb-Curry powder garl ic rosemary mint

Light dressings (Kenrsquos steakhouse brands are favorable)

Look for low sodium and low saturated fat OILSDRESSINGS

Ext ra v i rg in o l i ve o i l Low-fat ba lsamic v ina ig ret te Low-fat I ta l ian vina igre t te Low-fat mayo Fat- f ree Caesar d ress ing Cooking spray (W atch how much you spray

Reducing Sugar Reduce or e l iminate sugar by using

these sweet-tast ing sp ices Allspice

Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg

Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g inger cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and pepper o r use an I ta l ian season ing b lend

P

Portion Amounts for Nutrients

P

Herersquos a bit of information on the importance of each macronutrient And summary of how we apply them in your nutrition plan

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient Protein will be the foundation of supportive nutrition 3oz to 4oz if recommended when part icipating in programs that integrate resistance training and cardio training intervals

You are going to look over the lean protein l ist and foods you bought At every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice 2 to 3 oz of lean protein okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon I f you are not in the mood for a protein solid meal choose a protein shake

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage Ideal ly f irst meal of the day and af ter a workout 30 to 40 grams at a meal

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 8 weeks we are going to place them at your f irst meal and af ter your workout Note I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake Protein Bar Greek Yogurt with a f ruit Then after your workout have a balance proteincomplex carb meal Then f ind another meal that includes a prote incomplex carb meal Ideal ly 12pm or 3pmCould you have your 2 n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your wor kouts at night you want to consume your 2 n d complex af ter the workout

Complex Carb Timing For Optimal Results When is the best time to eat

your favorable carbs 1 First meal unless you are working out at redzone very ear ly in the am A

proteinf ruit combo would be ideal 30 minutes to 45 minutes before the workout

2 Meal af ter the workout that includes resistance training with high intense cardio andor intense cardio training such as redzone f itness training

3 I f you didnrsquot have the proteincomplex carb at the f irst meal then apply it to the post workout and for lunch or at another meal The key is knowing your workout schedule

P

Fibrous Vegetables may be the part of plants that people donrsquot break down or digest but i t does have a big impact on our health For the next 8 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current dietwe need to make sure we have adequate nutr ients The f iber wil l help satisfy our cravings and help keep us regular In fact you might notice more visits to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits-Okay this is a cool strategy See during the 8 weeks your body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use this natural form of sugar as an immediate source of energy to sustain our focus and help with our exercise By the way DO NOT EAT FRUIT ALONE When you pair a a a protein source vegetables and a f ruit you control your energy levels better I do not expect you to have vegetables every t ime with a f ruit But including a lean protein along with a f ruit w i l l probably be more of the standardhellipespecial ly at morning t imeFor instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Also I have a chart that shows you to have only 20 grams of f ruit at a meal That is one apple or one orange or one banana Get it I am not tell ing you to go f ruit happy And if you are having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats-Do I real ly need to discuss that there are good fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduction What we are doing is replacing bad nutr ients that you have been eat ing with metabolism bui lding fat burning foods I am talk ing about putt ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essential fat choices

Water-Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhelliplike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever

discover Many people and so many schedules Well here is a cool thing I learned a long t ime ago I t rsquos cal led a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bedI have created a template to show you the dif ferent options of food choices From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal

P

The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body

This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

The fol lowing pages have sample templates for morning workouts and night time workout You can request a blank Microsoft template like the one below by

emailing me at redzoneglenngmailcom

P

PROTEIN

WOMEN- 15-20 GRAMS- (30Z TO 40Z)

(CHOOSE ONE PROTEIN CHOICE

AT EACH MEAL TIME )

COMPLEX CARBS 2 CHOICES ON-

WORKOUTS DAYS- WOMEN- 30 TO 40 GR AM S

- (CHOOSE ONE OF THE FAVORABLE COMPLEX

CARBS AT SPECIFIC MEALS

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM

1 P ro te in Shake 1 One Fru i t

DEDUCT THE COMPLEX CARB IF YOU C ANNOT

EAT BEFORE TR AINING

2 Greek Yogur t or Low Fat Cot tage

Cheese

Read be low i f you cannot have a

complex carb before your

morning workout

3 2 tb ls o f natura l peanut but ter a lmond

but ter

ME

AL

2

83

0A

M-9

00

AM

1 Egg W hi te Omelet te wi th Sp inach and Feta

Cheese

1 2 S l i ces o f whole g ra in bread

Inc lude Vegetab les i f hav ing an

omele t te Post Workout

2 Greek Yogur t or frac12 cup to frac34 cup o f Low Fat Cot tage Cheese

2 frac12 cup o f oatmeal

3 30z o f Tu rkey S l i ces 3 frac34 cup o f A lpen Cerea l

ME

AL

3

12

00

PM

1 Ch icken B reas t 1 Baked Pota to Sweet

Pota to (F is t S ize)

2 F ish 2 Brown Rice or Quinoa

frac34 cup

1 1 cup o f vegetab les

3 Lean Meat 3 2 S l i ces o f W hole Gra in

Bread

ME

AL 4

23

0P

M-3

00

PM

1 Pro te in Shake (P lease re fe r to

rec ipes for ideas

2 Greek Yogur t or Tuna F ish

1 Dr Kracker o r W asa Cracke rs (2 )

1 20

grams of a f ru i t

3 frac14 cup o f nuts

ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t

2 F ish Deduct The S tarch 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM


rec ipes for ideas Deduct The S tarch

1 20 grams of a

f ru i t

2 Greek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN AVER AGE C ALORIES FROM

PROTEIN- AVER AGE PROTEIN C ALORIES IS 400

Workout Days with Weights

Complex CarbStarch Amount 80 grams-

=320 calor ies

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3-4 frui ts

240-320 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval workouts such as RedZone Classes

If you cannot have the 1 s t complex carb f irst thing in the the morning then make sure you have it

after the workout and choose the 2 n d complex carb at lunch t ime or even dinner t ime

Morning Workouts 530AM630AM

P

P

PROTEIN


(CHOOSE ONE PROTEIN CHOICE AT EACH MEAL TIME)


WORKOUTS D AYS - WOMEN- 30 TO 40 GR AM S

(CHOOSE ONE OF THE FAVORABLE COMPLEX


FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





Morning Workouts 730AM830AM930AM

P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 P ro te in Shake or Green Yogur t

1 1 2 cup o f Oatmeal

I F Y OU D E C IDE N O T

T O HA V E A CO MP LE X CA R B A T

TH IS ME A L HA V E I T A T LUN CH T I M E A ND

A F TE R T HE W ORK OU T

2 Eggs wi th Feta Cheese and Spinach

2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t

2 F ish Deduc t the complex carb i f you a l ready had a complex

carb a t your f i rs t meal


1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM

1 Pro te in Shake or Pro te in Bar

2 Greek Yogur t or frac14 cup o f nuts


1 20

grams of a f ru i t

P re-Fue l Meal

3 Turk ey o r Tuna F ish wi th Cracke rs

ME

AL

5

53

0P

M-

70

0P

M

1Chicken B reas t or Turkey Breas t

1 R ice o r Quinoa

2 F ish 2 Baked Pota to or Sweet

Pota to 1 1 cup o f vegetab les

3 Lean S teak 3 Legumes

ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake Deduct The S tarch

2 Greek Yogur t 1 20

grams of a f ru i t


TOTAL PROTEIN AMOUNT


PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t

NightTime Workouts 430PM600PM

The Above PageTemplate is a sample menu for night t ime workouts You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I w i l l state this again Ideal ly you want the complex carb at your f i rs t meal and after in tense interval workouts such as RedZone Classes

I f you cannot have the 1 s t complex carb f i rs t thing in the the morning then choose to have i t at another meal and make sure the 2 n d complex carb is eaten after a workout

P

P

PROTEIN



AT EACH MEAL TIME)


WORKOUTS D AYS - WOMEN- 30 TO 40 GR AMS

CHOOSE ONE OF THE FAVORABLE COMPLEX


FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake

2 Greek Yogur t Deduct The Complex Carb 1 20

grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM

13 Eggs wi t h fe ta cheese and Spinach

1 2 S l ices o f Ezekie l Bread

Post workout

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t 1 frac34 cup of Quinoa 1 1 cup o f vegetab les

ME

AL 4

30

0P

M-4

00

PM

1 Pro te in Shake wi th Low Sugar A lmond

Breeze Deduc t the Complex Carb

1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM

1 F ish Deduc t The Complex Carb 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM

1 Greek Yogur t Deduct The S tarch 1 20

grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t

Sample Template With Only One Option (Morning)

The Above PageTemplate is a sample menu for person who wakes up in the morning and to show you how organize the template is to provide you an example This person couldnrsquot eat too much before her workout

so we provided her w ith a simple pre fuel meal Af ter her train ing she continued her meal pattern wit h a Post workout prote in and complex carb Then 3 to 3 frac12 hours later she continued with her last complex carb

and the rest of the meals contained a lean protein vegetables and f ruit

P

P

PROTEIN


COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AM S -

FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M

1 3 Eggs wi th Feta Cheese


ME

AL

2

90

0A

M-1

00

0A

M

1 Pro te in Shake wi th Low sugar a lmond

breeze Deduc t the Complex Carb

1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t Deduc t the Complex Carb 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM

1 Greek Yogur t Deduc t the Complex Carb 1 20

grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P

M 1 F ish 1 frac34 cup o f brown r ice


ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t

Sample Template With Only One Option (Night Time)

The Above Simple Template is a sample menu for person who workouts out in the night t ime She has her complete protein and complex carb f i rst thing in the morning and off to work she goes The rest of the meals contain a lean protein f iberous vegetable and a fru i t After her night t ime workout she ha s her Post workout

Prote in and Complex Carb As an option i f she is st i l l up she has a l ight snack

P

Frequent Questions Q I wake up to go to the 530AM or 630AM and it rsquos hard for me

to eat a meal What do you recommend Answer For now it may not be a big deal but as you become more consistent

with exercise and eating small frequent meals every 3 to 3 frac12 hours your metabolism is going to elevate l ike never before and what was a routine for you

for so long meaning not eating before a workout wil l possibly change

Your body is going to burn through food quicker I would choos e one of the samples in the template I have provided and test that out It can be as easi ly

as frac12 a protein shake instead of the whole thing Or it can be as easy as 1 tablespoon of peanut butter with a banana or apple How about Greek Yogurt

with some blueberries

Remember i f you are sti l l okay with exercising on an empty stomach just make sure you start your meal pattern after the workout with a ProteinComplex Carb

Meal Also refer to the Great Snack Ideas GuideBook

Q Even if I workout at night time I should have a complex carbohydrate

Answer After high intensity training such as RedZone your body requires proteins and complex carbohydrates to replenish the energy and the amino acids lost from the workout If you do not replace these important nutrients after intense workouts your body can lose lean muscle t issue Muscle is the site where fat is burned Muscle helps the metabol ism Remember on days you not participat ing in redzone classes you may choose to have a lean protein source fibrous vegetables and a fruit since you are not exercising intense Just remember to have two favorable complex carb along with your lean protein choices Q What if I donrsquot feel hungry on the 3 to 3 frac12 hour Answer In the beginning when you fol low this conceptstrategy of eating smal l frequent meals every 3 to 3 frac12 hours you might not be in the mood to eat at a particular t ime This mostly happens after a proteincomplex carb meal or just by you implementing more meals I recommend trusting the process and in t imes when you are not hungry try these simple snacks Make a del icious protein shake Chocolate protein powder with a

tablespoon of peanut butter low sugar almond breeze and a banana is a treat and nutrit ious

Greek yogurt with blueberr ies frac14 cup of almonds cashews peanuts

You wi l l start to notice when you eat portion meals frequently and the right nutr it ion and feel great to exercise consistently your metabolism (how quickly your burn through food) is going to skyrocket Trust the process

P

Questions Email me at redzoneglenngmailcom

Request the Template on Word so you can make your own template

Make sure you download the Great Snack Ideas GuideBook at our website redzonefitnesscom

P

P

The primary goals of this Nutrition Manual is to help you lose fat permanently and to educate you in the process of transforming your body My goal is to turn you into a ldquofat loss expertrdquohellip to teach you the concepts and strategies needed for your body transformation To achieve this goal I decided ndash after careful consideration ndash to self publish this book in laymanrsquos terms with a minimum of scientific jargon and without long lists of scientific references Instead of long boring scientific discussions of biochemistry and long lists of references to scientific papers you will find sprinkled throughout the manual brief mentions of interesting studies and relevant quotes This guidebook was written for you as a simple yet detailed instruction manual You get step-by-step instructions Do this donrsquot do that eat this donrsquot eat that and so on This is not just an informational book It is a complete system that will take you from where you are now to where you want to be ndash in the shortest possible period of time

ldquoProgress is impossible without change and those who cannot change their minds cannot change anything-George

Bernard Shawrdquo

Read this whole guide book Book stores are filled with diet books that have 300 to 500 pages of information and stories This is right to the point This is about understanding the concepts and strategies of supportive nutrition along with results oriented fitness

programming

This guidebook includes

A comprehensive shopping list with quality foods

The right lean proteins favorable complex carbohydrates vegetables fruits essential fats and water

Portion sample amounts of these nutrients

The concept of complex carb timing for energy recovery and body composition results

There is a tool called The Timeline that teaches you how to prepare your meals based upon your busy life and your workouts

There are sample templates as examples that show you how to put meals together and based upon the time of your workout

Its 34 pages and its set up to be easy to read easy to follow and spacing for your eyes Place

this on your ipad iphone and print it up

P





D a i r y E g g s

Fruit amp

Vegetables

P












P





Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef


Fi let Mignon

Veal Cut let


meat)

Roast Beef

Fish Group Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy


Scal lops

Sole

Swordf ish


low sodium)

Ti l ip ia

White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi






Boi led eggs



unsweetened

Protein Supplements



Vitamin Shop


Eas Myoplex Lite

Gnc Protein Shakes

Lean Body

Pure Protein



order th is)

Muscle mi lk l ight


ISO-100 by Dymatize


ready to go

Protein Bars




Pure Protein Bars


Kashi Bars








BreastTurkey Breast

P





Alpen

Uncles Sams (Fruit)






Quinoa








Sweet Potato

White Potato

Yams

Corn

















per snack




P















P








P














P
















P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P





D a i r y E g g s

Fruit amp

Vegetables

P












P





Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef


Fi let Mignon

Veal Cut let


meat)

Roast Beef

Fish Group Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy


Scal lops

Sole

Swordf ish


low sodium)

Ti l ip ia

White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi






Boi led eggs



unsweetened

Protein Supplements



Vitamin Shop


Eas Myoplex Lite

Gnc Protein Shakes

Lean Body

Pure Protein



order th is)

Muscle mi lk l ight


ISO-100 by Dymatize


ready to go

Protein Bars




Pure Protein Bars


Kashi Bars








BreastTurkey Breast

P





Alpen

Uncles Sams (Fruit)






Quinoa








Sweet Potato

White Potato

Yams

Corn

















per snack




P















P








P














P
















P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P












P





Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef


Fi let Mignon

Veal Cut let


meat)

Roast Beef

Fish Group Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy


Scal lops

Sole

Swordf ish


low sodium)

Ti l ip ia

White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi






Boi led eggs



unsweetened

Protein Supplements



Vitamin Shop


Eas Myoplex Lite

Gnc Protein Shakes

Lean Body

Pure Protein



order th is)

Muscle mi lk l ight


ISO-100 by Dymatize


ready to go

Protein Bars




Pure Protein Bars


Kashi Bars








BreastTurkey Breast

P





Alpen

Uncles Sams (Fruit)






Quinoa








Sweet Potato

White Potato

Yams

Corn

















per snack




P















P








P














P
















P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P





Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef


Fi let Mignon

Veal Cut let


meat)

Roast Beef

Fish Group Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy


Scal lops

Sole

Swordf ish


low sodium)

Ti l ip ia

White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi






Boi led eggs



unsweetened

Protein Supplements



Vitamin Shop


Eas Myoplex Lite

Gnc Protein Shakes

Lean Body

Pure Protein



order th is)

Muscle mi lk l ight


ISO-100 by Dymatize


ready to go

Protein Bars




Pure Protein Bars


Kashi Bars








BreastTurkey Breast

P





Alpen

Uncles Sams (Fruit)






Quinoa








Sweet Potato

White Potato

Yams

Corn

















per snack




P















P








P














P
















P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P





Alpen

Uncles Sams (Fruit)






Quinoa








Sweet Potato

White Potato

Yams

Corn

















per snack




P















P








P














P
















P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P















P








P














P
















P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P








P














P
















P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P














P
















P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P
















P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P



How



P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P








Other vegetables

art ichokes




P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P









complex carbsta rch

For Example




Or

Protein Powder

1 banana


P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

1 Apple




Calor ies 105


Calor ies 82


Calor ies 94


Calor ies 46


Calor ies 36


Calor ies 80


Calor ies 67


Calor ies 65


Calor ies 37


Calor ies 98


Rais ins frac14 cup

Calor ies 130


Calor ies 62


Calor ies 46


Calor ies 50

Simple Carbs 36




Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86






Examples


P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P


Fats









HYDROGENATED FATS



Examples






P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

















Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg


P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P


P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P











P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P







P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P








Timeline



P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

PROTEIN



AT EACH MEAL TIME )





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

50

0A

M-6

00

AM





Cheese



morning workout


but ter

ME

AL

2

83

0A

M-9

00

AM


Cheese







ME

AL

3

12

00

PM




frac34 cup



Bread

ME

AL 4

23

0P

M-3

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM



1 20 grams of a

f ru i t

2 Greek Yogur t






=320 calor ies

F ibrous Vegetables



240-320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

PROTEIN







FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

63

0A

M9

00

AM





Cheese



morning workout


but ter

ME

AL

2

93

0A

M-

11

00

AM


Cheese







ME

AL

3

12

30

PM

-2

00

PM




frac34 cup



Bread

ME

AL 4

33

0P

M-5

00

PM


rec ipes for ideas



1 20

grams of a f ru i t


ME

AL

5

63

0P

M-8

00

PM

1Chicken B reas t


1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

OP

TIO

N



1 20 grams of a

f ru i t

2 Greek Yogur t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t






P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM



grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

PROTEIN



AT EACH MEAL TIME)





FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM








2 Ez ik ie l B read


but ter

ME

AL

2

90

0A

M-1

00

0A

M

1 P ro te in Shake


1 One Fru i t

3 A lmond But ter

ME

AL

3

12

00

PM

-1

00

PM

1 Ch icken B reas t




1 One Fru i t

3 Lean Meat

ME

AL 4

30

0P

M-4

00

PM




1 20

grams of a f ru i t

P re-Fue l Meal


ME

AL

5

53

0P

M-

70

0P

M


1 R ice o r Quinoa




ME

AL

6

83

0P

M-9

00

PM

1 Pro te in Shake


grams of a f ru i t




PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

PROTEIN




FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-

70

0A

M 1 Green Yogur t

1 One Fru i t

P RE - FUE L FO R

W ORK OU T

ME

AL

2

90

0A

M-

10

00

AM



Post workout

ME

AL

3

12

00

PM

-1

00

PM


ME

AL 4

30

0P

M-4

00

PM



1 20 grams of a

f ru i t

ME

AL

5

53

0P

M-7

00

PM


1 20 grams of a

f ru i t

ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t





P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P

PROTEIN


COMPLEX CARBS



FIBROUS

VEGETABLES


FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

60

0A

M-

70

0A

M



ME

AL

2

90

0A

M-1

00

0A

M



1 20 grams of a

f ru i t

ME

AL

3

12

00

PM

-1

00

PM


1 20 grams of a

f ru i t

ME

AL 4

30

0P

M-4

00

PM


grams of a f ru i t

ME

AL

5

53

0P

M-

70

0P



ME

AL

6

83

0P

M-9

00

PM


grams of a f ru i t



PROTEIN- 400



=320 calor ies

F ibrous Vegetables


Fru i ts 4- frui ts

320 ca lor ies

Fats 2

20 of the d ie t




P















P




P

P















P




P

P




P

nutrition guide for transformation launch day!...note: you burn more calories digesting minimally...

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