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Everything You Need Inside!Sample Plans

Daily Food TrackerShopping Guide

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DAILY TRACKER& MEAL GUIDE

Need help or support? We’re here! Call us at 800-295-7600 or visit www.wonderslim.com/easy

Congratulations! You’re about to get a taste of the plan that has helped thousands achieve their weight loss goals.

Getting Started is Simple!Follow the 3-day meal plan using this step-by-step guide and record everything in the Daily Tracker.

Each day you’ll enjoy delicious, portion-controlled WonderSlim® foods that provide ideal calorie and protein levels and a reduced intake of carbs and fats.

You’ll also get to choose your favorite healthy grocery foods each day from the extensive, plan-approved Shopping Guide, including a healthy dinner using one of our tantalizing recipes, or create your own!

Consult your physician before beginning any diet or exercise program.

You can follow the Sample Meal Plan

To customize your day, use the Daily Tracker to select your WonderSlim

foods from this list.

Snacks

Meal Replacements

Lite Entrées

Breakfasts

Food Overview

Snack Bars

Soups

Notice: For weight reduction, use only as directed in accompanying diet plan. Do not use in diets supplying less than 800 calories per day without medical supervision. Do not skip meals and be sure to consumer ALL WonderSlim meals and grocery foods as directed for optimal nutritional intake, support of lean muscle and to curb hunger.

Apple ‘n Cinnamon Oatmeal

Hot Cakes

Berries & Chocolate Crunch Cereal

Pretzel Snacks

DessertsDouble Chocolate Cake

Creamy Cheesecake

Dark Chocolate Pudding

Chocolate Cream Pudding/Shake

Mocha Cream Pudding/Shake

Vanilla Cream Pudding/Shake

Chicken with Noodles Soup

ChocoMint Snack Bar

Peanut Butter Crisp Snack Bar

Vegetarian Joe

Spicy Cheese ‘n Pasta

Women’s Daily Meal Plan Sample

TYPICAL DAILY TOTALS Calories Protein (45%) Carbs (40%) Fat (15%)Varies based on food choices 1000-1200 110g -120g 100g-120g 15g-25g

MEAL DAY 1 DAY 2 DAY 3

Breakfast 1 WonderSlim Chocolate Cream Pudding/Shake

1 WonderSlim Hot Cakes

1 WonderSlim Mocha Cream Pudding/Shake

1 WonderSlim Berries & Chocolate Crunch Cereal

1 WonderSlim Vanilla Cream Pudding/Shake

1 WonderSlim Apple ‘n Cinnamon Oatmeal

Yogurt, Nonfat fruit flavored (4 oz) Skim milk, Nonfat (4 oz) Plain Yogurt, Nonfat (3 oz)

Morning Snack 1 WonderSlim Mocha Cream Pudding/Shake 1 WonderSlim Vanilla Cream Pudding/Shake 1 WonderSlim Chocolate Cream Pudding/Shake

Apple, small (4 oz) Strawberries (1 cup) Grapes (3 oz)

Lunch 1 WonderSlim Vanilla Cream Pudding/Shake

1 WonderSlim Spicy Cheese ‘n Pasta

1 WonderSlim Chocolate Cream Pudding/Shake

1 WonderSlim Chicken with Noodles Soup


1 WonderSlim Vegetarian Joe

Afternoon Snack 1 WonderSlim Pretzel Snack 1 WonderSlim ChocoMint Snack Bar 1 WonderSlim Peanut Butter Crisp Snack Bar

Healthy Dinner Grilled Teriyaki Marinated Salmon over Baby Spinach (see Recipes)

Ground Chicken with Sautéed Fennel & Spinach (see Recipes)

Edamame Avocado Salad (see Recipes)

Dessert 1 WonderSlim Double Chocolate Cake 1 WonderSlim Creamy Cheescake 1 WonderSlim Dark Chocolate Pudding








Yogurt, Nonfat fruit flavored (4 oz) Skim milk, Nonfat (4 oz) Plain Yogurt, Nonfat (3 oz)










Healthy Dinner Grilled Teriyaki Marinated Salmon over Baby Spinach (see Recipes)

Ground Chicken with Sautéed Fennel & Spinach (see Recipes)

Edamame Avocado Salad (see Recipes)


*Drink at least eight – 8 oz. glasses of water dailyIndicates grocery foods

Men's Daily Meal Plan Sample

TYPICAL DAILY TOTALS Calories Protein (40%) Carbs (45%) Fat (15%)Varies based on food choices 1500-1700 150g -170g 170g-190g 25g-28g








Skim milk, Nonfat (4 oz)

Sugar Free Syrup (2 tbsp)

½ Bagel, Whole Grain (1 oz)


½ English Muffin, Whole Grain

Reduced Fat Margerine (1 tsp)

Yogurt, Nonfat fruit flavored (4 oz)

Diet Bread, Whole Wheat (2 slices)

Low-Sugar Jam/Jelly (2 tsp)









Rice Cakes (2–4” dia.)

Taco sauce (1 tbsp)

Low-fat Crackers (6) Whole Wheat Bread (1 slice)

Salsa (¼ cup)


Healthy Dinner Grilled Chicken Kabobs served over Couscous (see Recipes)

Stir-Fried Garlic Shrimp and Veggies (see Recipes)

Turkey Burritos (see Recipes)


*Drink at least eight – 8 oz. glasses of water dailyIndicates grocery foods









Sugar Free Syrup (2 tbsp)

½ Bagel, Whole Grain (1 oz)


½ English Muffin, Whole Grain

Reduced Fat Margerine (1 tsp)

Yogurt, Nonfat fruit flavored (4 oz)

Diet Bread, Whole Wheat (2 slices)

Low-Sugar Jam/Jelly (2 tsp)









Rice Cakes (2–4” dia.)

Taco sauce (1 tbsp)

Low-fat Crackers (6) Whole Wheat Bread (1 slice)

Salsa (¼ cup)


Healthy Dinner Grilled Chicken Kabobs served over Couscous (see Recipes)

Stir-Fried Garlic Shrimp and Veggies (see Recipes)

Turkey Burritos (see Recipes)


Breakfast 1 WonderSlim Meal Replacement Shake/Pudding

1 WonderSlim Breakfast

1 Dairy 1 Optional 1 Starch Serving

Morning Snack 1 WonderSlim Meal Replacement Shake/Pudding

1 Fruit Serving

Lunch 1 WonderSlim Meal Replacement Shake/Pudding

1 WonderSlim Lite Entrée WonderSlim Soup

Afternoon Snack 1 WonderSlim Bar 1 WonderSlim Snack

Healthy Dinner 1 Protein Serving

2 Vegetable Servings

1 Optional Serving

Dessert 1 WonderSlim Dessert

Drinks at least 8 glasses

Women’s Daily TrackerDAY 1

Indicates grocery foods

DAY 2






1 Fruit Serving






1 Optional Serving



Women’s Daily TrackerDAY 3






1 Fruit Serving






1 Optional Serving



Men’s Daily TrackerDAY 1






1 Fruit Serving



1 Starch serving 1 Optional serving


Healthy Dinner 2 Protein Servings


2 Starch Servings

1 Optional Serving



Men’s Daily TrackerDAY 2






1 Fruit Serving







2 Starch Servings

1 Optional Serving



DAY 3






1 Fruit Serving







2 Starch Servings

1 Optional Serving



Grocery Food Selection List

o Asparagus o Beans

(green/yellow) o Beets o Broccoli o Brussels

Sprouts o Cabbage o Carrots o Cauliflower o Celery o Cucumber o Eggplant o Greens o Mushrooms o Avocado (1/2 cup)

VEGETABLE Serving1 cup raw ½ cup cooked

o Skim Milk, Nonfat (4 oz) o Yogurt, Nonfat fruit flavored (4 oz) o Plain Yogurt, Nonfat (3 oz) o Greek Yogurt, Nonfat (4 oz)

DAIRY ServingEach option = 1 Dairy

FRUIT ServingEach option = 1 Fruit

o Apple, small (4 oz) o Dried Apricots

(8 halves) o Apricots (4) o Banana, small (4 oz) o Blackberries

(3/4 cup) o Blueberries (3/4 cup) o Cherries (3 oz) o Grapes (3 oz) o Grapefruit (1/2)

o Nonfat Cream Cheese (1 tbsp)o Nonfat Margarine (4 tbsp)o Reduced Fat Margarine (1 tbsp)o Nonfat Sour Cream (1 tbsp)o Nonfat Salad Dressing (2 tbsp)o Salsa (1/4 cup)o Taco Sauce (1 tbsp)o Catsup (1 tbsp)o Sugar Free Syrup (2 tbsp)o Low-Sugar Jam/Jelly (2 tsp)o Soy Sauce, Low-Sodium (2 tbsp)

OPTIONAL ServingEach option = 1 Optional

o Okrao Onionso Pea Podso Peppers (green/red)o Radisheso Romaine Lettuceo Scallionso Spinacho Sproutso Summer Squasho Tomatoo Turnipso Watercresso Zucchinio Fennel

o Melon (1 cup) o Orange, small (6 oz) o Peach, med. (6 oz)o Pear, small (4 oz) o Pineapple (3/4 cup) o Plum, 2 small (5 oz) o Prunes, dried (3) o Raspberries (1 cup) o Strawberries (1 cup) o Tangerine, 2 (8 oz) o Watermelon (1¼ cup)

~ 50 cal*

~ 60 cal*

< 20 cal*

~ 25 cal*

You may use spices, artificial sweeteners, vinegar, lemon juice, mustard, horseradish, and sugar-free gelatin as desired.

o 4 oz Turkey Breast (white meat, no skin) o 4 oz Chicken Breast (white meat, no skin) o 4 oz Fish (cod, flounder, trout, halibut, mahi, tuna) o 4 oz Shellfish (clams, scallops, crab,

lobster, shrimp) o 4 oz Cheese, Fat Free o 8 oz Cottage Cheese, Fat Free or Low Fat o 8 oz Egg Substitute, Egg Beaters o 8 Egg Whites, or 8 oz Liquid o 3 oz Meat Alternative Crumbles o 1 Patty Black Bean Burger o 4 oz Edamame Soybeans, Cooked

PROTEIN ServingEach option = 1 Protein Serving

o 3 oz Beef (sirloin tip, flank steak, tenderloin, choice, roast round)

o 3 oz Veal (chop, roast)o 3 oz Pork (center chop, tenderloin,

lean ham)o 3 oz Seafood (Atlantic Salmon, Catfish)o 3 oz Cheese, Low Fat (< 3 grams fat per oz)o 3 oz Deli Meat, Low Fat (< 3 grams fat per oz)o 3 Eggs, Medium (Limit 3 eggs/week)o 10 oz Tofu (Soybean Curd-Regular)o 5 oz Black Beans

o Whole Grain Cereal (1/2 cup)o Diet Bread, Whole Wheat (2 slices)o Whole Wheat Bread (1 slice) o 1/2 Bagel , Whole Grain (1 oz)o 1/2 English Muffin, Whole Grain o 1 Low-fat Waffle, Whole Grain o 1/2 Pita Bread 6”, Whole Grain o Roll, Whole Wheat (1 oz) o Pretzels (3/4 oz)o Popcorn, air-popped (3 cups)

STARCH ServingEach option= 1 Starch

o Low-fat Crackers (6)o Rice Cakes (2–4 inch dia) o Pasta, cooked (1/3 cup) o Brown Rice, cooked (1/3 cup)o Corn or Peas, frozen (1/2 cup)o Potato, Sweet Potato, Yam,

(baked or mashed) (3 oz)o Oatmeal, Cooked (1/2 cup) o Couscous, Whole Grain (1/3 cup)o Flour Tortilla, Whole Wheat (1)

*per serving size indicated

VERY LEAN LEAN

~ 80 cal*

~140 cal and ≤ 4 grams of fat* ~ 170 cal and 9 grams of fat*

Yields: one serving

Ingredients: • 4 oz raw Salmon fillet, wild

(will yield 3 oz cooked) • 1 tbsp Teriyaki sauce, light, low-sodium • 1 tbsp Italian Salad Dressing, reduced-fat

• ¼ tsp minced garlic • 10 spears of fresh asparagus • 1½ cups baby spinach

Directions:Combine teriyaki sauce, dressing and minced garlic in a plastic zip-lock bag. Add salmon. Marinate in refrigerator over-night. Heat grill to medium heat. Brush grill with olive oil to prevent fish from sticking. Cover and grill salmon for about 10 minutes, depending on thickness of fillet. Place asparagus on grill, or microwave with minimal water for 4–5 minutes. Turn salmon over and grill until it flakes easily with fork and is whiter on the inside. Place spinach in a microwave safe dish and lightly steam with a few tablespoons of water. To serve, place spinach on plate, top with salmon fillet and add the asparagus.

WonderSlim Food Selection List equivalents: 1 Protein serving | 2 Vegetable servings | 1 Optional servingNutritional Information: Calories: 258; Protein: 27g; Fiber: 5g; Total Fat: 9g; Sat Fat: 1g; Total Carbs: 11g

Grilled Teriyaki Marinated Salmon over Baby Spinach

Yields: one serving

Ingredients: • 4 ounces ground chicken breast, raw • 3 tbsp onion, diced • 2 tbsp fennel, diced • 1½ cup spinach, raw, chopped

• 1/3 cup tomato, diced • Dash of kosher salt • Dash red pepper flakes (optional)

Directions:Cook ground chicken and diced onion over medium heat until chicken is cooked thoroughly. Drain liquid. Add fennel, spinach, tomatoes, salt and red pepper. Cook for about 1–2 minutes stirring occasionally until heated thoroughly. Remove from heat and season as desired with salt and pepper and serve.


Ground Chicken with Sautéed Fennel & Spinach

Healthy Dinner Recipes

Women's

Women's

Yields: one serving

Ingredients: • ¼ cup avocado, diced • 1 cup romaine lettuce, chopped • ½ cup tomatoes, diced

• ¾ cup edamame, cooked • 4 tbsp salsa • Salt and pepper to taste

Directions:In a bowl toss lettuce greens, avocado, tomatoes and edamame. Top with salsa, salt, and pepper to taste.


Edamame Avocado Salad

Yields: one serving

Ingredients: • 8 ounces shrimp, peeled, deveined, tails removed • ¾ tbsp peanut or canola oil* • ½ tbsp minced garlic • ½ tbsp minced ginger, peeled and fresh • 2 tbsp chopped fresh basil • ½ cup snow peas, fresh or frozen

• 2 tbsp chopped onion • 1 cup red bell pepper, sliced • 2 tbsp soy sauce, low-sodium • Salt and pepper to taste • 2/3 cup brown rice, cooked

Directions:Rinse shrimp and pat dry. Heat a large skillet over high heat. Carefully pour in canola oil*. Immediately add garlic and ginger. Continue to cook, stirring occasionally for about one minute. Add shrimp and cook until it is opaque. Add basil, snow peas, onions, peppers and soy sauce. Stir-fry for about 5 minutes or until vegetables are steamed and warmed through. Season with salt and pepper to taste. Serve over brown rice.

WonderSlim Food Selection List equivalents: 2 Protein servings | 2 Vegetable servings | 2 Starch servings | 1 Optional servingNutritional Information: Calories: 552; Protein: 54g; Fiber: 11g; Total Fat: 14g; Sat Fat: 3g; Total Carbs: 48g

Stir-Fried Garlic Shrimp and Veggies

Women's

Men's

*Peanut or canola oil assists in recipe preparation, but does not fall within healthy dinner allowances and is not required.

Yields: one serving

Ingredients: • 2- 7” whole-wheat flour tortillas • ½ cup black beans, canned, drained and rinsed • 5 oz ground turkey breast, raw (4 oz when

cooked). Substitute ground vegetarian crumbles to make it a vegetarian dish!

• Few dashes garlic powder

• Dash chili powder (optional) • ½ cup onion, chopped • 1 cup tomatoes, diced • ½ cup baby spinach leaves • 2 oz cheddar cheese, reduced-fat, shredded • 4 tbsp salsa

Directions:Cook ground turkey breast, onion and garlic in a pan over medium heat. Cook until no longer pink. Drain. Warm tortilla in microwave following package directions. Fill each tortilla with ½ meat mixture, ¼ cup beans, ½ cup tomatoes, ¼ cup baby spinach and 2 tbsp salsa. Sprinkle each with 1 oz. cheese and a dash of chili powder if preferred. Roll up.


Turkey Burritos

Yields: one serving

Ingredients: • 9 oz of chicken breast, raw, cut into large cubes

(8 oz when cooked) • 1 cup red bell pepper, cut into large square pieces • ½ cup onion, cut into large pieces • ½ cup mushroom slices

• 2 tbsp teriyaki sauce, light, low-sodium • 2 tbsp Italian dressing, light (optional) • Dash garlic powder • 2/3 cup whole-grain couscous, cooked • 1–2 wooden or metal skewers

Directions:Take chicken, pepper, onion and mushroom pieces/chunks and place onto skewer, alternating each item. You can make one large skewer or two small ones. Place skewer(s) into a container, top with teriyaki sauce and Italian dressing. Marinate overnight in refrigerator. Heat grill to medium heat. Brush with olive oil to prevent sticking. Place skewers on grill, turn as needed. Cook until chicken is no longer pink inside and cooked through. Serve skewer with 2/3 cup cooked whole-grain couscous.


Grilled Chicken Kabobs served over Couscous

Men's

Men's

Healthy Dinner Recipes SHAKE it upThere are endless ways to enjoy your WonderSlim meal replacement shakes. Try some of these!

They LOVE cold water. Leave in the fridge overnight or use a blender to combine shake mix with 6 oz of water (or non-fat milk) and an ice cube or two.

WonderSlim shakes also make delicious puddings. Mix with 4 oz of water, and for extra creaminess, place mix in a fridge for 15-20 minutes.

Liven things up in a blender using your meal’s fruit serving, adding anything from strawberries to bananas!

Shaker Bottle TipsEasy and convenient, just add ingredients, screw on the lid, and shake! A few tips to get the most out of your bottle:

Add liquids before adding the shake mix.

Before shaking, ensure lid is screwed tightly onto cup. Press the flip cap down until you hear a “click”.

Be sure to wash the bottle before first use and immediately clean each time you use.

Nutrition Facts and Ingredients are listed in the Nutrition Information companion guide in your diet kit.

Ready to take the next step? Discover delicious new meal and snack options.

Become a part of the growing community dedicated to enjoying the journey.

Track your progress with online tools.

Jaclyn Customer Experience Manager

© 2015 WonderSlim. All Rights Reserved.

Questions on the plan or need advice? Speak to our award-winning, expert support team.

Call us at 800-295-7600 or visit www.wonderslim.com/start

More than a meal plan. It's an experience!

everything you need inside! - wonderslimwomen’s daily meal plan sample typical daily totals...

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