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Below you'll �nd your new meal plans for success. Each of these meal plans have been speci�cally formatted with the precise number of calories, pro-teins, and carbohydrates to keep your metabolism running quickly, your energy levels up, and to help promote the fastest rate of safe weight loss possible.
1
To use the meal plans you have to select your body weight range (in pounds) from the top column of the table.
If you have speci�c food preferences, you can exchange some meals for others as long as you are exchanging a meal in the same category.
Once you've found your weight, run down the column to �nd the foods listed that you have to eat for each meal assigned.
Prior steps:
1
This is your current body weight, not the goal you want to get to.
NOTE:
You'll be eating six times per day – three meals and three snacks to help keep your blood sugar levels under control and help to prevent hunger.
For example, if you like one lunch better than another, you can have that lunch two days in a row, but don't exchange a lunch for a dinner meal instead. Each meal has a speci�c calorie breakdown that must be followed for success.
NOTE:
NOTE:
2
3
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5
Try and stick to the meal plan as closely as possible and we guarantee you will be on the road to success!
4
You are allowed to eat one cheat meal (dinner) every Sunday, where you can have whatever food you're craving. This will help to keep your cravings in check while also allowing you to maintain a higher overall metabolic rate.
Be sure that you are taking your Phen375 two times a day and drinking one glass of water each and every hour that you're awake.
Remember not to overdo it with this cheat meal – have a single serving of a favorite food and leave it at that. If you were to overdo it then you may be faced with weight gain, so keep it in check and enjoy yourself during this meal.
NOTE:
Don’t underestimate the importance that stay-ing well hydrated has on your weight loss process. Aim for clear water and nothing else. You cannot replace water with juice, co�ee, soda or any other beverage – it must be water.
NOTE:
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ShoppingLIST
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Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
Meats
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus
• Vegetables of your choice • Broccoli • Carrots • Peppers • Onions• Cauliflower• Lettuce• Mushrooms • Celery
• Turkey sausage • Low-fat deli chicken meat
• Salmon• Cod fish • A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seed • Brown rice • Almonds• Pistachios • Oatmeal • Cashews• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla
• Olive Oil• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
Week1Monday
6 egg whites Salsa1 tbsp olive oil 1 banana
6 egg whites Salsa1 tbsp olive oil1 banana1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 banana1 tbsp natural peanut butter1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 banana1 tbsp natural peanut butter1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 banana1 tbsp natural peanut butter1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp �axseeds 1 apple
1⁄2 cup Greek Yogurt 2 tbsp �axseeds 1 apple
1⁄2 cup Greek Yogurt2 tbsp �axseeds 1 apple
1⁄2 cup Greek Yogurt2 tbsp �axseeds 1 apple1 tbsp natural peanut butter
1⁄2 cup Greek Yogurt2 tbsp �axseeds 1 apple1 tbsp natural peanut butter
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing
3 oz chicken breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds1 banana
1 scoop whey protein powder 10 almonds1 banana
1 scoop whey protein powder 10 almonds1 banana
1 scoop whey protein powder 10 almonds1 banana1 cup fruit juice
1 scoop whey protein powder 10 almonds1 banana1 cup fruit juice
Mid-Afternoon
Before Bed
100-120 120-160 160-200 200-240 240-280
3 oz lean steak 5 spears aspara-gus1 tbsp olive oil 1 tbsp lemon juice
6 oz lean steak1 small baked potato5 spears aspara-gus 1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak1 large baked potato5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak1 large baked potato5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak1 large baked potato5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
Dinner
100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
Meal
Meal
Meal
Week1
Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 slice whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa2 slices whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa2 slices whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa2 slices whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa2 slices whole grain bread 1 tbsp natural peanut butter
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1⁄2 cup brown rice Steamed broccoli 10 almonds
3 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon2 cups steamed broccoli
6 oz salmon2 cups steamed broccoli
6 oz salmon2 cups steamed broccoli
6 oz salmon2 cups steamed broccoli
6 oz salmon2 cups steamed broccoliDinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 tbsp �axseeds
1⁄2 cup cottage cheese2 tbsp �axseeds
1⁄2 cup cottage cheese2 tbsp �axseeds
1⁄2 cup cottage cheese2 tbsp �axseeds
1⁄2 cup cottage cheese2 tbsp �axseeds
1 scoop protein powder1 banana20 pistachios
1 scoop protein powder1 banana20 pistachios
1 scoop protein powder1 banana20 pistachios
1 scoop protein powder1 banana1 cup berries 20 pistachios
1 scoop protein powder1 banana1 cup berries 20 pistachios
Week1Wednesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup blueber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1 cup raspber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1 cup raspber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1 cup raspber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1 cup raspber-ries 2 tbsp slivered almonds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 cup strawber-ries 10 almonds
1 scoop whey protein powder 1 cup strawber-ries 10 almonds
1 scoop whey protein powder 1 cup strawber-ries 10 almonds
1 scoop whey protein powder 2 cups strawber-ries 10 almonds
1 scoop whey protein powder 2 cups strawber-ries 10 almonds
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
1 can of tuna 1⁄2 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese1⁄2 cup barley
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese1⁄2 cup barley
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese1⁄2 cup barley
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese1⁄2 cup barley
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
2 hard boiled eggs1 slice bread Carrot and celery sticks
2 hard boiled eggs 1 slice bread Carrot and celery sticks
2 hard boiled eggs 1 slice bread Carrot and celery sticks
2 hard boiled eggs 1 slice bread Carrot and celery sticks
2 hard boiled eggs 1 slice bread Carrot and celery sticks
Week1Thursday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment)
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1 orange
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1 orange 10 almonds
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1 orange 10 almonds
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1 orange 10 almonds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana5 whole wheat crackers
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana5 whole wheat crackers
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
3 oz chicken breast1 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
6 oz chicken breast1 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
6 oz chicken breast1 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
6 oz chicken breast1 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 corn on the cob 2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 corn on the cob 2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 corn on the cob 2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 corn on the cob 2 cups steamed broccoli1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 scoop protein powder10 almonds1 orange
1 scoop protein powder10 almonds1 orange
1 scoop protein powder10 almonds1 orange
1 scoop protein powder10 almonds1 orange
1 scoop protein powder10 almonds1 orange
Week1Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg1 cup bran cereal 1 cup milk10 almonds
1 whole egg1 cup bran cereal 1 cup milk10 almonds1 banana
1 whole egg1 cup bran cereal 1 cup milk20 almonds1 banana
1 whole egg1 cup bran cereal 1 cup milk20 almonds1 banana
1 whole egg1 cup bran cereal 1 cup milk20 almonds1 banana
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa5 whole wheat crackers2 small slices avocado
1 can of tuna Salsa5 whole wheat crackers2 small slices avocado
1 can of tuna Salsa5 whole wheat crackers2 small slices avocado
1 can of tuna Salsa5 whole wheat crackers2 small slices avocado
1 can of tuna Salsa5 whole wheat crackers2 small slices avocado
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup corn
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1 cup corn
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1 cup corn
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1 cup corn
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
Week1Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 orange Salsa Chopped vegetables1 tbsp olive oil
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread1 tbsp natural peanut butter
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread1 tbsp natural peanut butter
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread1 tbsp natural peanut butter
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 slice whole grain bread
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 slice whole grain bread
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 slice whole grain bread
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 slice whole grain bread
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 slice whole grain bread
Meal 100-120 120-160 160-200 200-240 240-280
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 small pita
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita1 cup grapes
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita1 cup grapes
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita1 cup grapes
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita1 cup grapes
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp �axseeds
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp �axseeds
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp �axseeds
1 cup low-fat yogurt1 cup strawber-ries 1 cup blueber-ries 2 tbsp �axseeds
1 cup low-fat yogurt1 cup strawber-ries 1 cup blueber-ries 2 tbsp �axseeds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast2 cups steamed broccoli10 almonds
3 oz chicken breast1 small baked potato2 cups steamed broccoli10 almonds
3 oz chicken breast1 small baked potato2 cups steamed broccoli10 almonds
3 oz chicken breast1 small baked potato2 cups steamed broccoli10 almonds
6 oz chicken breast1⁄2 cup quinoa 2 cups steamed broccoli10 almonds
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1 cup Greek yogurt1 small peach 10 almonds
Week1Sunday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 oz cheddar cheese1 slice whole grain bread Diced veggies
6 egg whites1 oz cheddar cheese1 slice whole grain breadDiced veggies1⁄2 grapefruit
6 egg whites1 oz cheddar cheese1 slice whole grain breadDiced veggies1⁄2 grapefruit
6 egg whites1 oz cheddar cheese1 slice whole grain breadDiced veggies1⁄2 grapefruit
6 egg whites1 oz cheddar cheese1 slice whole grain breadDiced veggies1⁄2 grapefruit
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 banana8 cashews
1 scoop whey protein powder 1 banana8 cashews
1 scoop whey protein powder 1 banana8 cashews
1 scoop whey protein powder 1 banana1 cup melons 8 cashews
1 scoop whey protein powder 1 banana1 cup melons 8 cashews
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 peach
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 peach
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 peach
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 peach
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup raspber-ries 10 pecans
1⁄2 cup cottage cheese1 cup raspber-ries 10 pecans
1⁄2 cup cottage cheese1 cup raspber-ries 10 pecans
1⁄2 cup cottage cheese1 cup raspber-ries 1 cup strawber-ries 10 pecans
1⁄2 cup cottage cheese1 cup raspber-ries 1 cup strawber-ries 10 pecans
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1 cup Greek Yogurt4 tbsp �axseeds
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Ready?
Do something today that your future self will thank you for
ShoppingLIST
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Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
Meats
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus
• Vegetables of your choice • Broccoli • Carrots• Peppers • Onions• Cauliflower• Lettuce• Mushrooms • Celery
• Turkey sausage • Low-fat deli chicken meat
• Salmon• Cod fish • A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seed • Brown rice • Almonds• Pistachios • Oatmeal • Cashews• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla
• Olive Oil• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Week2Monday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 tbsp olive oil 1 banana
6 egg whites Salsa1 tbsp olive oil1 banana1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 banana1 tbsp natural peanut butter1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 banana1 tbsp natural peanut butter1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 banana1 tbsp natural peanut butter1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp �axseeds 1 apple
1⁄2 cup Greek Yogurt2 tbsp �axseeds 1 apple
1⁄2 cup Greek Yogurt2 tbsp �axseeds 1 apple
1⁄2 cup Greek Yogurt2 tbsp �axseeds 1 apple1 tbsp natural peanut butter
1⁄2 cup Greek Yogurt2 tbsp �axseeds 1 apple1 tbsp natural peanut butter
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing
3 oz chicken breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds1 banana
1 scoop whey protein powder 10 almonds1 banana
1 scoop whey protein powder 10 almonds1 banana
1 scoop whey protein powder 10 almonds1 banana1 cup fruit juice
1 scoop whey protein powder 10 almonds1 banana1 cup fruit juice
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz lean steak 5 spears aspara-gus1 tbsp olive oil 1 tbsp lemon juice
6 oz lean steak1 small baked potato5 spears aspara-gus 1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak1 large baked potato5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak1 large baked potato5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak1 large baked potato5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
Week2Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 slice whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa1 slice whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa1 slice whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa1 slice whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa1 slice whole grain bread 1 tbsp natural peanut butter
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Celery and carrot sticks5 whole wheat crackers1 oz cheddar cheese
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1⁄2 cup brown rice Steamed broccoli 10 almonds
3 oz turkey breast1⁄2 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder1 banana20 pistachios
1 scoop protein powder1 banana20 pistachios
1 scoop protein powder1 banana20 pistachios
1 scoop protein powder1 banana1 cup berries 20 pistachios
1 scoop protein powder1 banana1 cup berries 20 pistachios
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon2 cups steamed broccoli
6 oz salmon2 cups steamed broccoli
6 oz salmon2 cups steamed broccoli1 orange
6 oz salmon2 cups steamed broccoli1 orange
6 oz salmon2 cups steamed broccoli1 orange
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 tbsp �axseeds
1⁄2 cup cottage cheese2 tbsp �axseeds
1⁄2 cup cottage cheese2 tbsp �axseeds
1⁄2 cup cottage cheese2 tbsp �axseeds
1 cup cottage cheese4 tbsp �axseeds
Week2Wednesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup blueber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1 cup raspber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1 cup raspber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1 cup raspber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1 cup raspber-ries 2 tbsp slivered almonds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 cup strawber-ries 10 almonds
1 scoop whey protein powder 1 cup strawber-ries 10 almonds
1 scoop whey protein powder 1 cup strawber-ries 10 almonds
1 scoop whey protein powder 2 cups strawber-ries 10 almonds
1 scoop whey protein powder 2 cups strawber-ries 10 almonds
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
1 can of tuna1 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions10 pecans
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1 cup Greek Yogurt2 tbsp �axseeds
1 cup Greek Yogurt2 tbsp �axseeds
1 cup Greek Yogurt2 tbsp �axseeds
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Meal 100-120 120-160 160-200 200-240 240-280
2 hard boiled eggs 1 slice bread Carrot and celery sticks
2 hard boiled eggs 1 slice bread Carrot and celery sticks
2 hard boiled eggs 1 slice bread Carrot and celery sticks
2 hard boiled eggs 1 slice bread Carrot and celery sticks
2 hard boiled eggs 1 slice bread Carrot and celery sticks
Mid-Afternoon
Meal 100-120 120-160 160-200 200-240 240-280
3 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese1⁄2 cup barley
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese1⁄2 cup barley
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese1⁄2 cup barley
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese1⁄2 cup barley
Dinner
Week2Thursday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment)
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1 orange
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1 orange 10 almonds
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1 orange 10 almonds
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1 orange 10 almonds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana5 whole wheat crackers
1⁄2 cup cottage cheese1 tbsp peanut butter1 banana5 whole wheat crackers
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
3 oz chicken breast1 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
6 oz chicken breast1 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
6 oz chicken breast1 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
6 oz chicken breast1 cup whole wheat pasta 1⁄2 cup tomato sauce2 cups steamed vegetables
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder10 almonds1 orange
1 scoop protein powder10 almonds1 orange
1 scoop protein powder10 almonds1 orange
1 scoop protein powder10 almonds1 orange
1 scoop protein powder10 almonds1 orange
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 corn on the cob 2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 corn on the cob 2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 corn on the cob 2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 corn on the cob 2 cups steamed broccoli1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 cup cottage cheese1⁄2 apple
1 cup skim milk 1⁄2 cup cottage cheese1⁄2 apple
1 cup skim milk 1⁄2 cup cottage cheese1⁄2 apple
Week2Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg1 cup bran cereal 1 cup milk10 almonds
1 whole egg1 cup bran cereal 1 cup milk10 almonds1 banana
1 whole egg1 cup bran cereal 1 cup milk20 almonds1 banana
1 whole egg1 cup bran cereal 1 cup milk20 almonds1 banana
1 whole egg1 cup bran cereal 1 cup milk20 almonds1 banana
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
1 cup low-fat yogurt2 tbsp �axseeds 1 cup blueber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa5 whole wheat crackers2 small slices avocado
1 can of tuna Salsa5 whole wheat crackers2 small slices avocado
1 can of tuna Salsa5 whole wheat crackers2 small slices avocado
1 can of tuna Salsa10 whole wheat crackers2 small slices avocado
1 can of tuna Salsa10 whole wheat crackers2 small slices avocado
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup corn
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup corn
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup corn
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup corn
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1 cup cottage cheese1 tbsp almond butter
1 cup cottage cheese1 tbsp almond butter
1 cup cottage cheese1 tbsp almond butter
Week2Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 orange Salsa Chopped vegetables1 tbsp olive oil
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread1 tbsp natural peanut butter
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread1 tbsp natural peanut butter
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread1 tbsp natural peanut butter
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 slice whole grain bread
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 slice whole grain bread
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 slice whole grain bread
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks2 slices whole grain bread
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks2 slices whole grain bread
Meal 100-120 120-160 160-200 200-240 240-280
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 small pita
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita1 cup grapes
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita1 cup grapes
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita1 cup grapes
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita1 cup grapes
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp �axseeds
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp �axseeds
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp �axseeds
1 cup low-fat yogurt1 cup strawber-ries 1 cup blueber-ries 2 tbsp �axseeds
1 cup low-fat yogurt1 cup strawber-ries 1 cup blueber-ries 2 tbsp �axseeds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast2 cups steamed broccoli10 almonds
3 oz chicken breast1 small baked potato2 cups steamed broccoli10 almonds
3 oz chicken breast1 small baked potato2 cups steamed broccoli10 almonds
3 oz chicken breast1 small baked potato2 cups steamed broccoli10 almonds
3 oz chicken breast1 small baked potato2 cups steamed broccoli10 almonds
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1 cup Greek yogurt1 small peach 10 almonds
Week2
Sunday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 oz cheddar cheese1 slice whole grain bread Diced veggies
6 egg whites1 oz cheddar cheese1 slice whole grain breadDiced veggies1⁄2 grapefruit
6 egg whites2 oz cheddar cheese1 slice whole grain breadDiced veggies1⁄2 grapefruit
6 egg whites2 oz cheddar cheese1 slice whole grain breadDiced veggies1⁄2 grapefruit
6 egg whites2 oz cheddar cheese1 slice whole grain breadDiced veggies1⁄2 grapefruit
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 banana8 cashews
1 scoop whey protein powder 1 banana8 cashews
1 scoop whey protein powder 1 banana8 cashews
1 scoop whey protein powder 1 banana1 cup melons 8 cashews
1 scoop whey protein powder 1 banana1 cup melons 8 cashews
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 peach
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 peach
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 peach
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 peach
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup raspber-ries 10 pecans
1⁄2 cup cottage cheese1 cup raspber-ries 10 pecans
1⁄2 cup cottage cheese1 cup raspber-ries 10 pecans
1⁄2 cup cottage cheese1 cup raspber-ries 1 cup strawber-ries 10 pecans
1⁄2 cup cottage cheese1 cup raspber-ries 1 cup strawber-ries 10 pecans
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1 cup Greek Yogurt4 tbsp �axseeds
Guide provided by Phen375 diet pills | www.phen375.com
Ready?
I may not be there yet, but I’m closer that I was yesterday!
ShoppingLIST
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Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
Meats
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus
• Vegetables of your choice • Broccoli • Carrots• Sweet potato • Peppers • Onions• Cauliflower• Lettuce• Spinach• Mushrooms • Celery
• Turkey sausage • Low-fat deli chicken mea• Deli meat low-fat ham
• Salmon• Cod fish• Tilapia fish• A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seed • Brown rice• Green beans • Almonds• Pistachios • Oatmeal• Cashews• Walnuts• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla• English Muffin
• Olive Oil• Balsamic vinegar• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Week3Monday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 tbsp olive oil 1 apple
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread1 tbsp natural peanut butter
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread2 tbsp natural peanut butter
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread2 tbsp natural peanut butter
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt1 kiwi2 tbsp slivered almonds
1⁄2 cup Greek Yogurt 1 kiwi2 tbsp slivered almonds
1⁄2 cup Greek Yogurt1 kiwi2 tbsp slivered almonds
1⁄2 cup Greek Yogurt2 kiwis2 tbsp slivered almonds
1⁄2 cup Greek Yogurt2 kiwis2 tbsp slivered almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing
3 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
6 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
6 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
6 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 banana1 tbsp natural peanut butter
1 scoop whey protein powder 1 banana5 whole grain crackers1 tbsp natural peanut butter
1 scoop whey protein powder 1 banana1 tbsp natural peanut butter
1 scoop whey protein powder 1 banana5 whole grain crackers1 tbsp natural peanut butter
1 scoop whey protein powder 1 banana5 whole grain crackers1 tbsp natural peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar
6 oz salmon5 spears aspara-gus 1 tbsp olive oil1 tbsp balsamic vinegar
6 oz salmon5 spears Aspara-gus1⁄2 cup brown rice 1 tbsp olive oil 1 tbsp balsamic vinegar
6 oz salmon5 spears Aspara-gus1⁄2 cup brown rice 1 tbsp olive oil 1 tbsp balsamic vinegar
6 oz salmon5 spears Aspara-gus1⁄2 cup brown rice 1 tbsp olive oil 1 tbsp balsamic vinegar
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
Week3Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds
6 egg whites Salsa1⁄2 cup cooked oatmeal4 tbsp slivered almonds1 apple
6 egg whites Salsa1⁄2 cup cooked oatmeal4 tbsp slivered almonds1 apple
6 egg whites Salsa1⁄2 cup cooked oatmeal4 tbsp slivered almonds1 apple
6 egg whites Salsa1⁄2 cup cooked oatmeal4 tbsp slivered almonds1 apple
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Sliced mush-rooms and cucumbers5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 10 whole wheat crackers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 10 whole wheat crackers1 oz cheddar cheese
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1⁄2 cup barley Steamed broccoli 10 almonds
3 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
3 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
3 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
3 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana1 tbsp natural peanut butter
1 scoop protein powder10 almonds1 banana1 tbsp natural peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon3 cups mixed greens with light salad dressing
6 oz salmon3 cups mixed greens with light salad dressing 1 small sweet potato
6 oz salmon3 cups mixed greens with light salad dressing 1 small sweet potato
6 oz salmon3 cups mixed greens with light salad dressing 1 small sweet potato
6 oz salmon3 cups mixed greens with light salad dressing 1 small sweet potato
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1 cup cottage cheese4 slices avocado
Week3Wednesday
Mid-Morning
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup blueber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup blueber-ries 4 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup blueber-ries 4 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup blueber-ries 4 tbsp chopped walnuts
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple20 almonds
1 scoop whey protein powder 1 apple20 almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
Guide provided by Phen375 diet pills | www.phen375.com
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
2 hard boiled eggs Spinach salad with light dressing1 cup melons
2 hard boiled eggs Spinach salad with light dressing1 cup melons
2 hard boiled eggs Spinach salad with light dressing1 cup melons1 slice whole grain bread, cut into croutons
2 hard boiled eggs Spinach salad with light dressing1 cup melons1 slice whole grain bread, cut into croutons
2 hard boiled eggs Spinach salad with light dressing1 cup melons1 slice whole grain bread, cut into croutons
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz lean ham Steamed cauli�ower 1 oz cheddar cheese
6 oz lean ham Steamed cauli�ower1 oz cheddar cheese1 corn on the cob
6 oz lean ham Steamed cauli�ower1 oz cheddar cheese1 corn on the cob
6 oz lean ham Steamed cauli�ower1 oz cheddar cheese1 corn on the cob
6 oz lean ham Steamed cauli�ower1 oz cheddar cheese1 corn on the cob
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1 cup Greek Yogurt4 tbsp �axseeds
Week3Thursday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
3 links turkey sausage1 slice whole grain bread
3 links turkey sausage1 slice whole grain bread1 orange
3 links turkey sausage1 slice whole grain bread1 orange10 almonds
3 links turkey sausage1 slice whole grain bread1 orange10 almonds
3 links turkey sausage1 slice whole grain bread1 orange10 almonds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 nectarine 10 almonds
1⁄2 cup cottage cheese1 nectarine 10 almonds
1⁄2 cup cottage cheese1 nectarine 10 almonds
1⁄2 cup cottage cheese1 nectarine 10 almonds1 low-fat granola bar
1⁄2 cup cottage cheese1 nectarine 10 almonds1 low-fat granola bar
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder1 banana1 tbsp natural peanut butter
1 scoop protein powder1 banana1 tbsp natural peanut butter
1 scoop protein powder1 banana1 tbsp natural peanut butter
1 scoop protein powder1 banana1 cup milk1 tbsp natural peanut butter
1 scoop protein powder1 banana1 cup milk1 tbsp natural peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed green beans 1 oz cheddar cheese
3 oz steak2 cups steamed green beans 1 oz cheddar cheese1 small sweet potato
3 oz steak2 cups steamed green beans 1 oz cheddar cheese1 small sweet potato
3 oz steak2 cups steamed green beans 1 oz cheddar cheese1 small sweet potato
3 oz steak2 cups steamed green beans 1 oz cheddar cheese1 small sweet potato
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 1⁄2 cup Greek yogurt10 almonds
1 cup skim milk 1⁄2 cup Greek yogurt10 almonds
1 cup skim milk 1⁄2 cup Greek yogurt20 almonds
Week3Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg1 cup bran cereal 1 cup milk1 tbsp �axseeds
1 whole egg1 cup bran cereal 1 cup milk1 tbsp �axseeds
1 whole egg1 cup bran cereal 1 cup milk3 tbsp �axseeds
1 whole egg1 cup bran cereal 1 cup milk3 tbsp �axseeds
1 whole egg1 cup bran cereal 1 cup milk3 tbsp �axseeds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 peach 10 pecans
1 cup low-fat yogurt1 peach 10 pecans
1 cup low-fat yogurt1 peach 10 pecans
1 cup low-fat yogurt1 peach 20 pecans
1 cup low-fat yogurt1 peach 20 pecans
Meal 100-120 120-160 160-200 200-240 240-280
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa5 whole grain crackers2 small slices avocado
1 can of tuna Salsa5 whole grain crackers2 small slices avocado
1 can of tuna Salsa5 whole grain crackers2 small slices avocado
1 can of tuna Salsa10 whole grain crackers2 small slices avocado
1 can of tuna Salsa10 whole grain crackers2 small slices avocado
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz tilapia �sh 2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia �sh2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup brown rice
6 oz tilapia �sh2 cups mixed greens1 tbsp Italian salad dressing1 cup brown rice
6 oz tilapia �sh2 cups mixed greens1 tbsp Italian salad dressing1 cup brown rice
6 oz tilapia �sh2 cups mixed greens1 tbsp Italian salad dressing1 cup brown rice
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1 cup cottage cheese20 pistachios
1 cup cottage cheese20 pistachios
1 cup cottage cheese40 pistachios
Week3Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables2 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables2 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables2 tbsp olive oil
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
Meal 100-120 120-160 160-200 200-240 240-280
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 English Mu�n
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 English Mu�n
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Mu�n 1 cup melons
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Mu�n 1 cup melons
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Mu�n 1 cup melons
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup melons 10 almonds
1 cup low-fat yogurt1 cup melons 10 almonds
1 cup low-fat yogurt1 cup melons 10 almonds
1 cup low-fat yogurt2 cups melons 10 almonds
1 cup low-fat yogurt2 cups melons 10 almonds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz lean roast beef2 cups steamed broccoli10 almonds
3 oz lean roast beef1 small baked potato2 cups steamed broccoli10 almonds
3 oz lean roast beef1 small baked potato2 cups steamed broccoli10 almonds
3 oz lean roast beef1 small baked potato2 cups steamed broccoli10 almonds
3 oz lean roast beef1 small baked potato2 cups steamed broccoli10 almonds
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1 cup Greek yogurt1 cup grapes 10 almonds
Week3Sunday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 oz cheddar cheese Diced veggies
6 egg whites 1 oz cheddar cheese1 apple Diced veggies
6 egg whites 1 oz cheddar cheese1 apple Diced veggies
6 egg whites1 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
6 egg whites1 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt8 cashews
1⁄2 cup Greek yogurt8 cashews
1⁄2 cup Greek yogurt8 cashews
1⁄2 cup Greek yogurt8 cashews1⁄2 cup blueber-ries
1⁄2 cup Greek yogurt8 cashews1 cup blueber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Sliced veggies
3 oz chicken breast Sliced veggies
3 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 apple
6 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 apple
6 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 apple
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup grapes
1⁄2 cup cottage cheese1 cup grapes
1⁄2 cup cottage cheese1 cup grapes
1⁄2 cup cottage cheese1 cup grapes
1⁄2 cup cottage cheese1 cup grapesMid-
Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
Metal
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Ready?
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ShoppingLIST
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Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
Meats
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus
• Vegetables of your choice • Broccoli • Carrots• Sweet potato • Peppers • Onions• Cauliflower• Lettuce• Spinach• Mushrooms • Celery
• Turkey sausage • Low-fat deli chicken mea• Deli meat low-fat ham
• Salmon• Cod fish• Tilapia fish• A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seed • Brown rice• Green beans • Almonds• Pistachios • Oatmeal• Cashews• Walnuts• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla• English Muffin
• Olive Oil• Balsamic vinegar• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Week4Monday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 tbsp olive oil 1 apple
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread1 tbsp natural peanut butter
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread1 tbsp natural peanut butter
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread1 tbsp natural peanut butter
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt1 kiwi2 tbsp slivered almonds
1⁄2 cup Greek Yogurt 1 kiwi2 tbsp slivered almonds
1⁄2 cup Greek Yogurt1 kiwi2 tbsp slivered almonds
1⁄2 cup Greek Yogurt1 kiwi2 tbsp slivered almonds
1⁄2 cup Greek Yogurt1 kiwi2 tbsp slivered almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing
3 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
6 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
6 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
6 oz turkey breast1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 banana1 tbsp natural peanut butter
1 scoop whey protein powder 1 banana5 whole grain crackers1 tbsp natural peanut butter
1 scoop whey protein powder 1 banana1 tbsp natural peanut butter
1 scoop whey protein powder 1 banana5 whole grain crackers1 tbsp natural peanut butter
1 scoop whey protein powder 1 banana5 whole grain crackers1 tbsp natural peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar
6 oz salmon5 spears aspara-gus 1 tbsp olive oil1 tbsp balsamic vinegar
6 oz salmon5 spears Aspara-gus1⁄2 cup brown rice 1 tbsp olive oil 1 tbsp balsamic vinegar
6 oz salmon5 spears Aspara-gus1⁄2 cup brown rice 1 tbsp olive oil 1 tbsp balsamic vinegar
6 oz salmon5 spears Aspara-gus1⁄2 cup brown rice 1 tbsp olive oil 1 tbsp balsamic vinegar
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1 cup low-fat cottage cheese 2 tbsp almond butter
Week4Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds
6 egg whites Salsa1⁄2 cup cooked oatmeal4 tbsp slivered almonds1 apple
6 egg whites Salsa1⁄2 cup cooked oatmeal4 tbsp slivered almonds1 apple
6 egg whites Salsa1⁄2 cup cooked oatmeal4 tbsp slivered almonds1 apple
6 egg whites Salsa1⁄2 cup cooked oatmeal4 tbsp slivered almonds1 apple
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Sliced mush-rooms and cucumbers5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 5 whole wheat crackers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 10 whole wheat crackers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 10 whole wheat crackers1 oz cheddar cheese
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1⁄2 cup barley Steamed broccoli 10 almonds
3 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
6 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
6 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
6 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana1 tbsp natural peanut butter
1 scoop protein powder10 almonds1 banana1 tbsp natural peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon3 cups mixed greens with light salad dressing
6 oz salmon3 cups mixed greens with light salad dressing 1 small sweet potato
6 oz salmon3 cups mixed greens with light salad dressing 1 small sweet potato
6 oz salmon3 cups mixed greens with light salad dressing 1 small sweet potato
6 oz salmon3 cups mixed greens with light salad dressing 1 small sweet potato
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1 cup cottage cheese2 slices avocado
1 cup cottage cheese2 slices avocado
1 cup cottage cheese4 slices avocado
Week4Wednesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup blueber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup blueber-ries 4 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup blueber-ries 4 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup blueber-ries 4 tbsp chopped walnuts
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple20 almonds
1 scoop whey protein powder 1 apple20 almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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100-120 120-160 160-200 200-240 240-280
2 hard boiled eggs Spinach salad with light dressing1 cup melons
2 hard boiled eggs Spinach salad with light dressing1 cup melons
2 hard boiled eggs Spinach salad with light dressing1 cup melons1 slice whole grain bread, cut into croutons
2 hard boiled eggs Spinach salad with light dressing1 cup melons1 slice whole grain bread, cut into croutons
2 hard boiled eggs Spinach salad with light dressing1 cup melons1 slice whole grain bread, cut into croutons
Mid-Afternoon
Before Bed
100-120 120-160 160-200 200-240 240-280
3 oz lean ham Steamed cauli�ower 1 oz cheddar cheese
6 oz lean ham Steamed cauli�ower1 oz cheddar cheese1 corn on the cob
6 oz lean ham Steamed cauli�ower1 oz cheddar cheese1 corn on the cob
6 oz lean ham Steamed cauli�ower1 oz cheddar cheese1 corn on the cob
6 oz lean ham Steamed cauli�ower1 oz cheddar cheese1 corn on the cob
Dinner
100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1 cup Greek Yogurt2 tbsp �axseeds
1 cup Greek Yogurt2 tbsp �axseeds
1 cup Greek Yogurt4 tbsp �axseeds
Meal
Meal
Meal
Week4Thursday
Mid-Morning
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100-120 120-160 160-200 200-240 240-280
3 links turkey sausage1 slice whole grain bread
3 links turkey sausage1 slice whole grain bread1 orange
3 links turkey sausage1 slice whole grain bread1 orange10 almonds
3 links turkey sausage1 slice whole grain bread1 orange10 almonds
3 links turkey sausage1 slice whole grain bread1 orange10 almonds
Breakfast
Lunch
100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 nectarine 10 almonds
1⁄2 cup cottage cheese1 nectarine 10 almonds
1⁄2 cup cottage cheese1 nectarine 10 almonds
1⁄2 cup cottage cheese1 nectarine 10 almonds1 low-fat granola bar
1⁄2 cup cottage cheese1 nectarine 10 almonds1 low-fat granola bar
100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
Meal
Meal
Meal
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder1 banana1 tbsp natural peanut butter
1 scoop protein powder1 banana1 tbsp natural peanut butter
1 scoop protein powder1 banana1 tbsp natural peanut butter
1 scoop protein powder1 banana1 cup milk1 tbsp natural peanut butter
1 scoop protein powder1 banana1 cup milk1 tbsp natural peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed green beans 1 oz cheddar cheese
3 oz steak2 cups steamed green beans 1 oz cheddar cheese1 small sweet potato
3 oz steak2 cups steamed green beans 1 oz cheddar cheese1 large sweet potato
3 oz steak2 cups steamed green beans 1 oz cheddar cheese1 large sweet potato
3 oz steak2 cups steamed green beans 1 oz cheddar cheese1 large sweet potato
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 1⁄2 cup Greek yogurt10 almonds
1 cup skim milk 1⁄2 cup Greek yogurt10 almonds
1 cup skim milk 1⁄2 cup Greek yogurt20 almonds
Week4Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg1 cup bran cereal 1 cup milk1 tbsp �axseeds
1 whole egg1 cup bran cereal 1 cup milk1 tbsp �axseeds
1 whole egg1 cup bran cereal 1 cup milk3 tbsp �axseeds
1 whole egg1 cup bran cereal 1 cup milk3 tbsp �axseeds
1 whole egg1 cup bran cereal1 cup milk3 tbsp �axseeds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 peach 10 pecans
1 cup low-fat yogurt1 peach 10 pecans
1 cup low-fat yogurt1 peach 10 pecans
1 cup low-fat yogurt1 peach 20 pecans
1 cup low-fat yogurt1 peach 20 pecans
Meal 100-120 120-160 160-200 200-240 240-280
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa5 whole grain crackers2 small slices avocado
1 can of tuna Salsa5 whole grain crackers2 small slices avocado
1 can of tuna Salsa5 whole grain crackers2 small slices avocado
1 can of tuna Salsa10 whole grain crackers2 small slices avocado
1 can of tuna Salsa10 whole grain crackers2 small slices avocado
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz tilapia �sh 2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia �sh2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup brown rice
6 oz tilapia �sh2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup brown rice
6 oz tilapia �sh2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup brown rice
6 oz tilapia �sh2 cups mixed greens1 tbsp Italian salad dressing1⁄2 cup brown rice
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1 cup cottage cheese20 pistachios
1 cup cottage cheese20 pistachios
1 cup cottage cheese40 pistachios
Week4Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables2 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables2 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables2 tbsp olive oil
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap1 cup berries
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap1 cup berries
Meal 100-120 120-160 160-200 200-240 240-280
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 English Mu�n
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Mu�n 1 cup melons
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Mu�n 1 cup melons
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Mu�n 1 cup melons
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Mu�n 1 cup melons
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup melons 10 almonds
1 cup low-fat yogurt1 cup melons 10 almonds
1 cup low-fat yogurt1 cup melons 10 almonds
1 cup low-fat yogurt2 cups melons 10 almonds
1 cup low-fat yogurt2 cups melons 10 almonds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz lean roast beef2 cups steamed broccoli10 almonds
3 oz lean roast beef1 small baked potato2 cups steamed broccoli10 almonds
3 oz lean roast beef1 large baked potato2 cups steamed broccoli10 almonds
3 oz lean roast beef1 large baked potato2 cups steamed broccoli10 almonds
3 oz lean roast beef1 large baked potato2 cups steamed broccoli10 almonds
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1 cup Greek yogurt1 cup grapes
1 cup Greek yogurt1 cup grapes
1 cup Greek yogurt1 cup grapes 10 almonds
Week4Sunday
Mid-Morning
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 oz cheddar cheese1 apple Diced veggies
6 egg whites 2 oz cheddar cheese1 apple Diced veggies
6 egg whites2 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
6 egg whites2 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
6 egg whites2 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt1 cup blueber-ries 8 cashews
1⁄2 cup Greek yogurt1 cup blueber-ries 8 cashews
1⁄2 cup Greek yogurt1 cup blueber-ries 8 cashews
1⁄2 cup Greek yogurt2 cups blueber-ries 8 cashews
1⁄2 cup Greek yogurt2 cups blueber-ries 8 cashews
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 tbsp olive oil dressing
3 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 tbsp olive oil dressing1 orange
6 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 tbsp olive oil dressing1 orange
6 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 tbsp olive oil dressing1 orange
6 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 tbsp olive oil dressing1 orange
Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup grapes 2 tbsp �axseeds
1⁄2 cup cottage cheese1 cup grapes 2 tbsp �axseeds
1⁄2 cup cottage cheese1 cup grapes 2 tbsp �axseeds
1⁄2 cup cottage cheese1 cup grapes1 low-fat granola bar2 tbsp �axseeds
1⁄2 cup cottage cheese1 cup grapes1 low-fat granola bar2 tbsp �axseeds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in moderation)
Cheat meal (eat a meal you're craving but keep serving size in moderation)
Cheat meal (eat a meal you're craving but keep serving size in moderation)
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
1 cup Greek Yogurt1 orange
1 cup Greek Yogurt1 orange
1 cup Greek Yogurt1 orange
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