female non-active...guide provided by phen375 diet pills | meal 100-120 120-160 160-200 200-240...
TRANSCRIPT
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to achieve your
FEMALE NON-ACTIVE
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:
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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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.
1
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:
5
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Guide provided by Phen375 diet pills | www.phen375.com
If you can dream it you can do it
Ready?
ShoppingLIST
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Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
Poultry and meat
• 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• 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 seeds• Brown rice• Almonds• Pistachios• Oatmeal• Cashews• Natural peanut butter• Whole grain bread• Whey protein• Protein powder• Whole wheat pasta• Wheat pita packet
• 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
6 egg whites Salsa1 tbsp olive oil 1 orange
6 egg whites Salsa1 tbsp olive oil 1 orange
6 egg whites Salsa1 slice toast 1 tbsp olive oil 1 orange
6 egg whites Salsa1 slice toast 1 tbsp olive oil 1 orange
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt 2 tbsp �axseeds
1⁄2 cup Greek Yogurt2 tbsp �axseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp �axseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp �axseeds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Sliced veggies 1 tbsp olive oil salad dressing
3 oz chicken breast Sliced veggies1 tbsp olive oil salad dressing
3 oz chicken breast Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz chicken breast Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz chicken breast Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
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 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almondsMid-
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
3 oz lean steak5 spears aspara-gus 1 tbsp olive oil1 tbsp lemon juice
5 oz lean steak1 baked potato 5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
5 oz lean steak1 baked potato 5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
5 oz lean steak1 baked potato 5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice 1 peach
Dinner
100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
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 tbsp natural peanut butter
6 egg whites Salsa1 tbsp natural peanut butter 1 banana
6 egg whites Salsa1 tbsp natural peanut butter 1 banana
6 egg whites Salsa1 tbsp natural peanut butter1 banana1 slice whole grain bread
6 egg whites Salsa1 tbsp natural peanut butter1 banana1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Celery and carrot sticks1 oz cheddar cheese
1 can of tuna Celery and carrot sticks1 oz cheddar cheese
1 can of tuna Celery and carrot sticks1 oz cheddar cheese
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 small pita
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 small pita
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast Steamed broccoli 10 almonds
3 oz turkey breast Steamed broccoli 10 almonds
3 oz turkey breast Steamed broccoli 10 almonds1⁄2 cup brown rice
3 oz turkey breast Steamed broccoli 10 almonds1⁄2 cup brown rice
3 oz turkey breast Steamed broccoli 10 almonds1⁄2 cup brown rice
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
3 oz salmon2 cups steamed broccoli
6 oz salmon1 small sweet potato2 cups steamed broccoli
6 oz salmon1 small sweet potato2 cups steamed broccoli
6 oz salmon1 small sweet potato2 cups steamed broccoli
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese
1⁄2 cup cottage cheese1 tbsp natural peanut butter
1⁄2 cup cottage cheese1 tbsp natural peanut butter
1⁄2 cup cottage cheese1 tbsp natural peanut butter
1⁄2 cup cottage cheese1 tbsp natural peanut butter
1 scoop protein powder20 pistachios
1 scoop protein powder20 pistachios
1 scoop protein powder20 pistachios
1 scoop protein powder20 pistachios
1 scoop protein powder20 pistachios
Week1Wednesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 tbsp slivered almonds
1⁄2 cup cottage cheese2 tbsp slivered almonds1 cup strawber-ries
1⁄2 cup cottage cheese2 tbsp slivered almonds1 cup strawber-ries
1⁄2 cup cottage cheese2 tbsp slivered almonds1 cup strawber-ries 1 cup blueber-ries
1⁄2 cup cottage cheese2 tbsp slivered almonds1 cup strawber-ries 1 cup blueber-ries
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds1 banana
1 scoop whey protein powder 10 almonds1 banana
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa Diced peppers, carrots, and onions
1 can of tuna Salsa Diced peppers, carrots, and onions
1 can of tuna Salsa Diced peppers, carrots, and onions1 small whole wheat wrap
1 can of tuna Salsa Diced peppers, carrots, and onions1 small whole wheat wrap
1 can of tuna Salsa Diced peppers, carrots, and onions1 small whole wheat wrap
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
3 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese
6 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt
1⁄2 cup Greek Yogurt 10 almonds
1⁄2 cup Greek Yogurt 10 almonds
1⁄2 cup Greek Yogurt 10 almonds
1⁄2 cup Greek Yogurt 10 almonds
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs 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 sausage Chopped raw veggies salsa
3 links turkey sausage Chopped raw veggies Salsa1⁄2 cup oatmeal (cooked mea-surement)
3 links turkey sausage Chopped raw veggies Salsa1⁄2 cup oatmeal (cooked mea-surement)
3 links turkey sausage Chopped raw veggies Salsa1⁄2 cup oatmeal (cooked mea-surement)
3 links turkey sausage Chopped raw veggies Salsa1⁄2 cup oatmeal (cooked mea-surement)
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp peanut butter
1⁄2 cup cottage cheese1 tbsp peanut butter
1⁄2 cup cottage cheese1 tbsp peanut butter
1⁄2 cup cottage cheese1 tbsp peanut butter1 cup raspber-ries
1⁄2 cup cottage cheese1 tbsp peanut butter1 cup raspber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup tomato sauce Chopped veggies as desired
3 oz chicken breast1⁄2 cup tomato sauce Chopped veggies as desired
3 oz chicken breast1⁄2 cup wheat pasta 1⁄2 cup tomato sauce Chopped veggies as desired
6 oz chicken breast1⁄2 cup wheat pasta 1⁄2 cup tomato sauce Chopped veggies as desired
6 oz chicken breast1⁄2 cup wheat pasta 1⁄2 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
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 small baked potato2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 small baked potato2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 small baked potato2 cups steamed broccoli1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 1 cup skim milk 20 pistachios
1 cup skim milk 20 pistachios
1 cup skim milk 20 pistachios
1 cup skim milk 20 pistachios
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
Week1Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg + 6 egg whites Chopped veggies
1 whole egg + 6 egg whites Chopped veggies 1 slice whole grain bread
1 whole egg + 6 egg whites Chopped veggies 1 slice whole grain bread
1 whole egg + 6 egg whites Chopped veggies 1 slice whole grain bread1 orange
1 whole egg + 6 egg whites Chopped veggies 1 slice whole grain bread1 orange
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup raspber-ries
1 cup low-fat yogurt1 cup raspber-ries
1 cup low-fat yogurt1 cup raspber-ries
1 cup low-fat yogurt1 tbsp �axseeds 1 cup raspber-ries
1 cup low-fat yogurt1 tbsp �axseeds 1 cup raspber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small whole wheat pita
6 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small whole wheat pita
6 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small whole wheat pita
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 Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 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
3 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1 apple
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1 apple
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1 apple1 peach
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese
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
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 vegetables
6 egg whites 1 orange Salsa Chopped vegetables
6 egg whites 1 orange Salsa Chopped vegetables
6 egg whites1 orange Salsa Chopped vegetables1 slice whole grain toast
6 egg whites1 orange Salsa Chopped vegetables1 slice whole grain toast
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 sticks
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 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
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing
10 slices low-fat deli chicken meat 1⁄2 cup brown rice 2 cups mixed greens1 tbsp Italian salad dressing
10 slices low-fat deli chicken meat 1⁄2 cup brown rice 2 cups mixed greens1 tbsp Italian 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 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries
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 breast2 cups steamed broccoli10 almonds
6 oz chicken breast1⁄2 cup quinoa 2 cups steamed broccoli10 almonds
6 oz chicken breast1⁄2 cup quinoa 2 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 yogurt
1⁄2 cup Greek yogurt1 peach
1⁄2 cup Greek yogurt1 peach
1⁄2 cup Greek yogurt1 peach
1⁄2 cup Greek yogurt1 peach
Week1Sunday
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 cheese Diced veggies 1 cup melons
6 egg whites 1 oz cheddar cheese Diced veggies 1 cup melons
6 egg whites1 oz cheddar cheese Diced veggies1 cup melons1 slice whole grain bread
6 egg whites1 oz cheddar cheese Diced veggies1 cup melons1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 8 cashews
1 scoop whey protein powder 8 cashews
1 scoop whey protein powder 8 cashews
1 scoop whey protein powder 1 cup blueber-ries 8 cashews
1 scoop whey protein powder 1 cup blueber-ries 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 2 cups spinach
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 2 cups spinach
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 2 cups spinach 1 cup grapes
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 2 cups spinach 1 cup grapes
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 2 cups spinach 1 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
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
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 Yogurt
1⁄2 cup Greek Yogurt
1⁄2 cup Greek Yogurt
1⁄2 cup Greek Yogurt
1⁄2 cup Greek Yogurt
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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
• 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• 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 seeds• Brown rice• Almonds• Pistachios• Oatmeal• Cashews• Natural peanut butter• Whole grain bread• Whey protein• Protein powder• Whole wheat pasta• Wheat pita packet
• Olive Oil• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Poultry and meat
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
6 egg whites Salsa1 tbsp olive oil 1 orange
6 egg whites Salsa1 tbsp olive oil 1 orange
6 egg whites Salsa1 slice toast 1 tbsp olive oil 1 orange
6 egg whites Salsa1 slice toast 1 tbsp olive oil 1 orange
Breakfast
Lunch
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
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Sliced veggies 1 tbsp olive oil salad dressing
3 oz chicken breast Sliced veggies1 tbsp olive oil salad dressing
3 oz chicken breast Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz chicken breast Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz chicken breast Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
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 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almondsMid-
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
3 oz lean steak5 spears aspara-gus 1 tbsp olive oil1 tbsp lemon juice
5 oz lean steak1 baked potato 5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
5 oz lean steak1 baked potato 5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice
5 oz lean steak1 baked potato 5 spears aspara-gus1 tbsp olive oil1 tbsp lemon juice 1 peach
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
Week2Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 tbsp natural peanut butter
6 egg whites Salsa1 tbsp natural peanut butter 1 banana
6 egg whites Salsa1 tbsp natural peanut butter 1 banana
6 egg whites Salsa1 tbsp natural peanut butter1 banana1 slice whole grain bread
6 egg whites Salsa1 tbsp natural peanut butter1 banana1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Celery and carrot sticks1 oz cheddar cheese
1 can of tuna Celery and carrot sticks1 oz cheddar cheese
1 can of tuna Celery and carrot sticks1 oz cheddar cheese
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 small pita
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 small pita
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast Steamed broccoli 10 almonds
3 oz turkey breast Steamed broccoli 10 almonds
3 oz turkey breast Steamed broccoli 10 almonds1⁄2 cup brown rice
6 oz turkey breast Steamed broccoli 10 almonds1⁄2 cup brown rice
6 oz turkey breast Steamed broccoli 10 almonds1⁄2 cup brown rice
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 powder20 pistachios
1 scoop protein powder20 pistachios
1 scoop protein powder20 pistachios
1 scoop protein powder20 pistachios
1 scoop protein powder20 pistachiosMid-
Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon2 cups steamed broccoli
3 oz salmon2 cups steamed broccoli
6 oz salmon1 small sweet potato2 cups steamed broccoli
6 oz salmon1 small sweet potato2 cups steamed broccoli
6 oz salmon1 small sweet potato2 cups steamed broccoli
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese
1⁄2 cup cottage cheese1 tbsp natural peanut butter
1⁄2 cup cottage cheese1 tbsp natural peanut butter
1⁄2 cup cottage cheese1 tbsp natural peanut butter
1⁄2 cup cottage cheese1 tbsp natural peanut butter
Week2Wednesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 tbsp slivered almonds
1⁄2 cup cottage cheese2 tbsp slivered almonds1 cup strawber-ries
1⁄2 cup cottage cheese2 tbsp slivered almonds1 cup strawber-ries
1⁄2 cup cottage cheese2 tbsp slivered almonds1 cup strawber-ries 1 cup blueber-ries
1⁄2 cup cottage cheese2 tbsp slivered almonds1 cup strawber-ries 1 cup blueber-ries
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds1 banana
1 scoop whey protein powder 10 almonds1 banana
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa Diced peppers, carrots, and onions
1 can of tuna Salsa Diced peppers, carrots, and onions
1 can of tuna Salsa Diced peppers, carrots, and onions1 small whole wheat wrap
2 cans of tuna Salsa Diced peppers, carrots, and onions1 small whole wheat wrap
2 cans of tuna Salsa Diced peppers, carrots, and onions1 small whole wheat wrap
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 Yogurt
1⁄2 cup Greek Yogurt 10 almonds
1⁄2 cup Greek Yogurt 10 almonds
1⁄2 cup Greek Yogurt 10 almonds
1⁄2 cup Greek Yogurt 10 almonds
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Meal 100-120 120-160 160-200 200-240 240-280
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs Carrot and celery sticksMid-
Afternoon
Meal 100-120 120-160 160-200 200-240 240-280
3 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese
3 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese
6 oz cod �sh Steamed cauli�ower 1⁄2 cup barley 1 oz cheddar cheese
6 oz cod �sh Steamed cauli�ower1⁄2 cup barley 1 oz cheddar cheese
6 oz cod �sh Steamed cauli�ower 1⁄2 cup barley 1 oz cheddar cheese
Dinner
Week2Thursday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
3 links turkey sausage Chopped raw veggies salsa
3 links turkey sausage Chopped raw veggies Salsa1⁄2 cup oatmeal (cooked mea-surement)
3 links turkey sausage Chopped raw veggies Salsa1⁄2 cup oatmeal (cooked mea-surement)
3 links turkey sausage Chopped raw veggies Salsa1⁄2 cup oatmeal (cooked mea-surement)
3 links turkey sausage Chopped raw veggies Salsa1⁄2 cup oatmeal (cooked mea-surement)
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp peanut butter
1⁄2 cup cottage cheese1 tbsp peanut butter
1⁄2 cup cottage cheese1 tbsp peanut butter
1⁄2 cup cottage cheese1 tbsp peanut butter1 cup raspber-ries
1⁄2 cup cottage cheese1 tbsp peanut butter1 cup raspber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup tomato sauce Chopped veggies as desired
3 oz chicken breast1⁄2 cup tomato sauce Chopped veggies as desired
3 oz chicken breast1⁄2 cup wheat pasta 1⁄2 cup tomato sauce Chopped veggies as desired
6 oz chicken breast1⁄2 cup wheat pasta 1⁄2 cup tomato sauce Chopped veggies as desired
6 oz chicken breast1⁄2 cup wheat pasta 1⁄2 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 powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almondsMid-
Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 small baked potato2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 small baked potato2 cups steamed broccoli1 oz cheddar cheese
6 oz steak1 small baked potato2 cups steamed broccoli1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 1 cup skim milk 20 pistachios
1 cup skim milk 20 pistachios
1 cup skim milk 20 pistachios
1 cup skim milk 20 pistachios
Week2Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg + 6 egg whites Chopped veggies
1 whole egg + 6 egg whites Chopped veggies 1 slice whole grain bread
1 whole egg + 6 egg whites Chopped veggies 1 slice whole grain bread
1 whole egg + 6 egg whites Chopped veggies 1 slice whole grain bread1 orange
1 whole egg + 6 egg whites Chopped veggies 1 slice whole grain bread1 orange
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup raspber-ries
1 cup low-fat yogurt1 cup raspber-ries
1 cup low-fat yogurt1 cup raspber-ries
1 cup low-fat yogurt1 tbsp �axseeds 1 cup raspber-ries
1 cup low-fat yogurt1 tbsp �axseeds 1 cup raspber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small whole wheat pita
6 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small whole wheat pita
6 oz chicken breast Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small whole wheat pita
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 Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 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
3 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1 apple
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1 apple
6 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing1 apple1 peach
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese
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
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 vegetables
6 egg whites 1 orange Salsa Chopped vegetables
6 egg whites 1 orange Salsa Chopped vegetables
6 egg whites1 orange Salsa Chopped vegetables1 slice whole grain toast
6 egg whites1 orange Salsa Chopped vegetables1 slice whole grain toast
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 sticks
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks1 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
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing
6 slices low-fat deli chicken meat 1⁄2 cup brown rice 2 cups mixed greens1 tbsp Italian salad dressing
10 slices low-fat deli chicken meat 1⁄2 cup brown rice 2 cups mixed greens1 tbsp Italian salad dressing
10 slices low-fat deli chicken meat 1⁄2 cup brown rice 2 cups mixed greens1 tbsp Italian 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 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries
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 breast2 cups steamed broccoli10 almonds
6 oz chicken breast1⁄2 cup quinoa 2 cups steamed broccoli10 almonds
6 oz chicken breast1⁄2 cup quinoa 2 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 yogurt
1⁄2 cup Greek yogurt1 peach
1⁄2 cup Greek yogurt1 peach
1⁄2 cup Greek yogurt1 peach
1⁄2 cup Greek yogurt1 peach
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 cheese Diced veggies
6 egg whites 1 oz cheddar cheese Diced veggies 1 cup melons
6 egg whites 1 oz cheddar cheese Diced veggies 1 cup melons
6 egg whites1 oz cheddar cheese Diced veggies1 cup melons1 slice whole grain bread
6 egg whites1 oz cheddar cheese Diced veggies1 cup melons1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 8 cashews
1 scoop whey protein powder 8 cashews
1 scoop whey protein powder 8 cashews
1 scoop whey protein powder 1 cup blueber-ries 8 cashews
1 scoop whey protein powder 1 cup blueber-ries 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 2 cups spinach
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 2 cups spinach
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise2 cups spinach 1 cup grapes
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 2 cups spinach 1 cup grapes
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 2 cups spinach 1 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
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
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 Yogurt
1⁄2 cup Greek Yogurt
1⁄2 cup Greek Yogurt
1⁄2 cup Greek Yogurt
1⁄2 cup Greek Yogurt
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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
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries• Avocados• Oranges• Bananas• Blueberries• Apples• Raspberries• Peaches• Spears asparagus
• Vegetables of your choice• Broccoli• Carrots• Peppers• Onions• Cauliflower• Lettuce• Mushrooms• Green beans• Spinach
• Turkey sausage• Low-fat deli chicken meat• Deli meat low-fat ham
• Salmon• Tilapia fish • A can of tuna • 1 can of tuna salsa• Cans of salmon
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seeds• Brown rice• Almonds• Pistachios• Oatmeal• Cashews• Natural peanut butter• Whole grain bread• Whey protein• Protein powder• Whole wheat pasta• Wheat pita packet
• Olive Oil• Balsamic vinegar• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Poultry and meat
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
6 egg whites Salsa1 tbsp olive oil 1⁄2 grapefruit
6 egg whites Salsa1 tbsp olive oil 1⁄2 grapefruit
6 egg whites Salsa1 tbsp olive oil 1⁄2 grapefruit1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil 1⁄2 grapefruit1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp slivered almonds
1⁄2 cup Greek Yogurt 2 tbsp slivered almonds
1⁄2 cup Greek Yogurt2 tbsp slivered almonds
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1 cup blueber-ries
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1 cup blueber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast Sliced veggies 1 tbsp olive oil salad dressing
3 oz turkey breast Sliced veggies 1 tbsp olive oil salad dressing
3 oz turkey breast Sliced veggies1 tbsp olive oil salad dressing1 small whole wheat tortilla
3 oz turkey breast Sliced veggies1 tbsp olive oil salad dressing1 small whole wheat tortilla
3 oz turkey breast Sliced veggies1 tbsp olive oil salad dressing1 small whole wheat tortilla
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 tbsp natural peanut butter
1 scoop whey protein powder 1 tbsp natural peanut butter
1 scoop whey protein powder 1 tbsp natural peanut butter
1 scoop whey protein powder 1 tbsp natural peanut butter
1 scoop whey protein powder 1 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
3 oz salmon5 spears aspara-gus 1 tbsp olive oil1 tbsp balsamic vinegar
5 oz salmon 1 small potato 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar
5 oz salmon 1 small potato 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar
5 oz salmon 1 small potato 5 spears aspara-gus1 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
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
Week3Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa2 tbsp slivered almonds
6 egg whites Salsa2 tbsp slivered almonds1⁄2 cup oatmeal (cooked mea-surement)
6 egg whites Salsa2 tbsp slivered almonds1⁄2 cup oatmeal (cooked mea-surement)
6 egg whites Salsa2 tbsp slivered almonds1⁄2 cup oatmeal (cooked mea-surement) 1 banana
6 egg whites Salsa2 tbsp slivered almonds1⁄2 cup oatmeal (cooked mea-surement) 1 banana
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Sliced mush-rooms and cucumbers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
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 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 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almondsMid-
Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon3 cups mixed greens with light salad dressing
3 oz salmon3 cups mixed greens with light salad dressing
6 oz salmon1⁄2 cup brown rice 3 cups mixed greens with light salad dressing
6 oz salmon1⁄2 cup brown rice 3 cups mixed greens with light salad dressing
6 oz salmon1⁄2 cup brown rice 3 cups mixed greens with light salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese
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
Week3Wednesday
Mid-Morning
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 Greek Yogurt 1 cup Raspber-ries
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup strawber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup strawber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup strawber-ries 2 tbsp chopped walnuts
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds1 peach
1 scoop whey protein powder 10 almonds1 peach
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Salsa Diced peppers, carrots, and onions
3 oz chicken breast Salsa Diced peppers, carrots, and onions
3 oz chicken breast Salsa Diced peppers, carrots, and onions
6 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1⁄2 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:
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
2 hard boiled eggs Spinach salad with light dressing
2 hard boiled eggs Spinach salad with light dressing
2 hard boiled eggs Spinach salad with light dressing
2 hard boiled eggs Spinach salad with light dressing
2 hard boiled eggs Spinach salad with light dressing
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
3 oz lean ham Steamed cauli�ower 1 oz cheddar cheese
6 oz lean ham 1 small baked potato Steamed cauli�ower 1 oz cheddar cheese
6 oz lean ham 1 small baked potato Steamed cauli�ower 1 oz cheddar cheese
6 oz lean ham 1 small baked potato Steamed cauli�ower 1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt
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
Week3Thursday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
3 links turkey sausage2 cups grilled veggies
3 links turkey sausage2 cups grilled veggies1 slice whole grain bread
3 links turkey sausage2 cups grilled veggies1 slice whole grain bread
3 links turkey sausage2 cups grilled veggies2 slices whole grain bread
3 links turkey sausage2 cups grilled veggies2 slices whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese10 almonds
1⁄2 cup cottage cheese10 almonds
1⁄2 cup cottage cheese10 almonds
1⁄2 cup cottage cheese10 almonds1 cup blueber-ries
1⁄2 cup cottage cheese10 almonds1 cup blueber-ries
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna 1⁄2 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 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1⁄2 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:
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 banana
1 scoop protein powder1 banana
1 scoop protein powder1 banana
1 scoop protein powder1 banana
1 scoop protein powder1 bananaMid-
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 cheese
6 oz steak2 cups steamed green beans1 corn on the cob 1 oz cheddar cheese
6 oz steak2 cups steamed green beans1 corn on the cob 1 oz cheddar cheese
6 oz steak2 cups steamed green beans1 corn on the cob 1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds1 apple
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 milk
1 whole egg1 cup bran cereal 1 cup milk1 cup grapes
1 whole egg1 cup bran cereal 1 cup milk1 cup grapes
1 whole egg1 cup bran cereal 1 cup milk1 cup grapes2 tbsp �axseeds
1 whole egg1 cup bran cereal 1 cup milk1 cup grapes2 tbsp �axseeds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 peach
1 cup low-fat yogurt1 peach
1 cup low-fat yogurt1 peach
1 cup low-fat yogurt1 peach 10 almonds
1 cup low-fat yogurt1 peach 10 almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
6 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
6 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
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 Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 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
3 oz tilapia �sh2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia �sh2 cups mixed greens1⁄2 cup brown rice 1 tbsp Italian salad dressing
6 oz tilapia �sh2 cups mixed greens1⁄2 cup brown rice 1 tbsp Italian salad dressing
6 oz tilapia �sh2 cups mixed greens1⁄2 cup brown rice 1 tbsp Italian salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
Week3Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa Chopped vegetables1 tbsp olive oil
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 whites1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
6 egg whites1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
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, cucumbers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole wheat pita
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole wheat pita
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
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian 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 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melonsMid-
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 beef2 cups steamed broccoli10 almonds
6 oz lean roast beef1⁄2 cup quinoa 2 cups steamed broccoli10 almonds
6 oz lean roast beef1⁄2 cup quinoa 2 cups steamed broccoli10 almonds
6 oz lean roast beef1⁄2 cup quinoa 2 cups steamed broccoli10 almonds
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt
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
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:
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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?
Losing weight is a mind game.Change your mind, change your body
ShoppingLIST
Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries• Avocados• Oranges• Bananas• Blueberries• Apples• Raspberries• Peaches• Spears asparagus
• Vegetables of your choice• Broccoli• Carrots• Peppers• Onions• Cauliflower• Lettuce• Mushrooms• Green beans• Spinach
• Turkey sausage• Low-fat deli chicken meat• Deli meat low-fat ham
• Salmon• Tilapia fish • A can of tuna • 1 can of tuna salsa• Cans of salmon
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seeds• Brown rice• Almonds• Pistachios• Oatmeal• Cashews• Natural peanut butter• Whole grain bread• Whey protein• Protein powder• Whole wheat pasta• Wheat pita packet
• Olive Oil• Balsamic vinegar• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
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Poultry and meat
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
6 egg whites Salsa1 tbsp olive oil 1⁄2 grapefruit
6 egg whites Salsa1 tbsp olive oil 1⁄2 grapefruit
6 egg whites Salsa1 tbsp olive oil 1⁄2 grapefruit1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil 1⁄2 grapefruit1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp slivered almonds
1⁄2 cup Greek Yogurt 2 tbsp slivered almonds
1⁄2 cup Greek Yogurt2 tbsp slivered almonds
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1 cup blueber-ries
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1 cup blueber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast Sliced veggies 1 tbsp olive oil salad dressing
3 oz turkey breast Sliced veggies1 tbsp olive oil salad dressing
3 oz turkey breast Sliced veggies1 tbsp olive oil salad dressing1 small whole wheat tortilla
6 oz turkey breast Sliced veggies1 tbsp olive oil salad dressing1 small whole wheat tortilla
6 oz turkey breast Sliced veggies1 tbsp olive oil salad dressing1 small whole wheat tortilla
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 tbsp natural peanut butter
1 scoop whey protein powder 1 tbsp natural peanut butter
1 scoop whey protein powder 1 tbsp natural peanut butter
1 scoop whey protein powder 1 tbsp natural peanut butter
1 scoop whey protein powder 1 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
3 oz salmon5 spears aspara-gus 1 tbsp olive oil1 tbsp balsamic vinegar
5 oz salmon 1 small potato 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar
5 oz salmon 1 small potato 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar
5 oz salmon 1 large potato 5 spears aspara-gus1 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
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
1⁄2 cup low-fat cottage cheese 2 tbsp �axseeds
Week4Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa2 tbsp slivered almonds
6 egg whites Salsa2 tbsp slivered almonds1⁄2 cup oatmeal (cooked mea-surement)
6 egg whites Salsa2 tbsp slivered almonds1⁄2 cup oatmeal (cooked mea-surement)
6 egg whites Salsa2 tbsp slivered almonds1⁄2 cup oatmeal (cooked mea-surement) 1 banana
6 egg whites Salsa2 tbsp slivered almonds1⁄2 cup oatmeal (cooked mea-surement) 1 banana
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Sliced mush-rooms and cucumbers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
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 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
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 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds
1 scoop protein powder10 almondsMid-
Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon3 cups mixed greens with light salad dressing
3 oz salmon3 cups mixed greens with light salad dressing
6 oz salmon1⁄2 cup brown rice 3 cups mixed greens with light salad dressing
6 oz salmon1⁄2 cup brown rice 3 cups mixed greens with light salad dressing
6 oz salmon1 cup brown rice 3 cups mixed greens with light salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese
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
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
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup strawber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1 cup strawber-ries 2 tbsp chopped walnuts
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 10 almonds1 peach
1 scoop whey protein powder 10 almonds1 peach
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Salsa Diced peppers, carrots, and onions
3 oz chicken breast Salsa Diced peppers, carrots, and onions
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1⁄2 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 dressing
2 hard boiled eggs Spinach salad with light dressing
2 hard boiled eggs Spinach salad with light dressing
2 hard boiled eggs Spinach salad with light dressing
2 hard boiled eggs Spinach salad with light dressing
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
3 oz lean ham Steamed cauli�ower 1 oz cheddar cheese
6 oz lean ham 1 small baked potato Steamed cauli�ower 1 oz cheddar cheese
6 oz lean ham 1 small baked potato Steamed cauli�ower 1 oz cheddar cheese
6 oz lean ham 1 small baked potato Steamed cauli�ower 1 oz cheddar cheese
Dinner
100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt
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
Meal
Meal
Meal
Week4Thursday
Mid-Morning
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100-120 120-160 160-200 200-240 240-280
3 links turkey sausage2 cups grilled veggies
3 links turkey sausage2 cups grilled veggies1 slice whole grain bread
3 links turkey sausage2 cups grilled veggies1 slice whole grain bread
3 links turkey sausage2 cups grilled veggies1 slice whole grain bread
3 links turkey sausage2 cups grilled veggies1 slice whole grain bread
Breakfast
Lunch
100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese10 almonds
1⁄2 cup cottage cheese10 almonds
1⁄2 cup cottage cheese10 almonds
1⁄2 cup cottage cheese10 almonds1 cup blueber-ries
1⁄2 cup cottage cheese10 almonds1 cup blueber-ries
100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna 1⁄2 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 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1⁄2 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 banana
1 scoop protein powder1 banana
1 scoop protein powder1 banana
1 scoop protein powder1 banana
1 scoop protein powder1 bananaMid-
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 cheese
6 oz steak2 cups steamed green beans1 corn on the cob 1 oz cheddar cheese
6 oz steak2 cups steamed green beans1 corn on the cob 1 oz cheddar cheese
6 oz steak2 cups steamed green beans1 corn on the cob 1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds1 apple
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 milk
1 whole egg1 cup bran cereal 1 cup milk1 cup grapes
1 whole egg1 cup bran cereal 1 cup milk1 cup grapes
1 whole egg1 cup bran cereal 1 cup milk1 cup grapes2 tbsp �axseeds
1 whole egg1 cup bran cereal 1 cup milk1 cup grapes2 tbsp �axseeds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 peach
1 cup low-fat yogurt1 peach
1 cup low-fat yogurt1 peach
1 cup low-fat yogurt1 peach 10 almonds
1 cup low-fat yogurt1 peach 10 almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
6 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
6 oz deli meat low-fat ham Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
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 Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa2 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
3 oz tilapia �sh 2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia �sh2 cups mixed greens1⁄2 cup brown rice 1 tbsp Italian salad dressing
6 oz tilapia �sh2 cups mixed greens1⁄2 cup brown rice 1 tbsp Italian salad dressing
6 oz tilapia �sh2 cups mixed greens1⁄2 cup brown rice 1 tbsp Italian salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
Week4Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa Chopped vegetables1 tbsp olive oil
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 whites1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
6 egg whites1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
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, cucumbers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole wheat pita
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole wheat pita
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
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian 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 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melonsMid-
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 beef2 cups steamed broccoli10 almonds
6 oz lean roast beef1⁄2 cup quinoa 2 cups steamed broccoli10 almonds
6 oz lean roast beef1⁄2 cup quinoa 2 cups steamed broccoli10 almonds
6 oz lean roast beef1⁄2 cup quinoa 2 cups steamed broccoli10 almonds
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt
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
Week4Sunday
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 cashews1⁄2 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 tbsp �axseeds
1⁄2 cup cottage cheese1 cup grapes 1 tbsp �axseeds
1⁄2 cup cottage cheese1 cup grapes 1 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 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