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GREEN (Accelerated) Flexible Meal Plan

2MODBOD Flexible Meal Plan

GREEN (Accelerated) Flexible Meal Plan

Meal Plan incorporates:

• ModBod Protein Shakes

• ModBod Protein Cookies

• ModBod Thermogenics

This Flexible Meal Plan represents an entire week’s worth of meals. That’s seven days

of breakfasts, lunches and dinners with snacks in between. If you are the type of person

who likes to follow instructions to a ‘T’ that’s great because they’re all here! The meal

plan is as descriptive as possible without unnecessarily limiting your choices.

The great thing about ModBod and this meal plan is that it’s designed to be flexible.

Let’s say there is one particular lunch in the plan which you prefer over the others.

You can have that lunch every day if you want.

The same goes for the components of each meal. For example, some meals include

broccoli. If you can’t stand broccoli, simply substitute it for another serving of green

vegetable of roughly the same size. This idea applies for proteins and fruits as well.

Don’t like fish? Then substitute a chicken breast of about the same size and weight.

Quality is king so the one rule to keep in mind is to not substitute with a less-healthy

option. For example, you wouldn’t want to replace whole wheat bread with white bread

or chicken with hamburger because those foods typically have a higher calorie value.

WAIT! Did you just say CALORIE? But I thought I don’t have to count calories

on this plan?!

You don’t, but it would be irresponsible to create an eating plan that didn’t take caloric

intake into consideration. That’s why it’s already been done for you! By laying out each

meal, ModBod has taken some of the work out of weight loss so you can focus on getting

back to the fitter you.


ModBod Flexible Meal Plans all rely on a good mix of complex carbohydrates,

(whole grains, fruits, vegetables), proteins (fish, chicken, lean meats, dairy, eggs),

and healthy fats (olive oil, nuts).

Seasoning is encouraged as most seasonings have very little to no caloric value,

but be mindful of sodium levels. Some seasoning blends contain large amounts

of sodium. You may also sweeten your foods or beverages with your choice

of non-calorie sweeteners. (Stevia, Sucralose, Splenda®, etc.)

Some meals specifically include skimmed milk as a drink, but you may also have coffee

for breakfast and green tea or water as a beverage with other meals. The more water,

the better!

If you still feel hungry, then eat more colourful vegetables. Think: Unlimited colourful

vegetables! Ready to get started?


MONDAYBreakfast 1 serving of ModBod Protein Shake mixed with…

1 cup of skimmed milk

1 ModBod Thermogenics tablet (mid-morning)

Morning Snack 1 ModBod Protein Cookie

1 glass of water

Lunch 1 cup of minestrone soup

8 whole wheat crackers

1 small apple

1 ModBod Thermogenics tablet (mid-afternoon)

Afternoon Snack 1 ModBod Protein Cookie

1 glass of water

Dinner 85g (3 oz.) of salmon fillet, grilled or baked

1 medium baked potato

2 tbsp. of reduced-fat sour cream

2 cups of green beans


Evening Snack 1-150g (5 oz.) container of fat-free plain Greek yogurt


TUESDAY

Breakfast ¾ cup of cooked oatmeal made with ½ cup of skimmed milk

1 tbsp. of raisins


Morning Snack 1 serving of ModBod Protein Shake mixed with water

Lunch ½ of one whole wheat bagel

2 tbsp. of fat-free cream cheese

2 cups of mixed green salad with carrots, cucumber and radish

2 tbsp. of Italian fat-free salad dressing

1 small peach


Afternoon Snack 2 ModBod Protein Cookies

1 glass of water

Dinner 85g (3 oz.) of baked or grilled chicken breast

1 small sweet potato, baked

1 cup of green beans


Evening Snack 1-150g (5 oz.) container of sugar-free and fat-free vanilla yogurt


WEDNESDAY

Breakfast 1 medium egg, poached or fried using calorie-free cooking spray

1 slice of whole wheat toast

1 tsp. of sugar-free or reduced sugar jam

1 small banana



1 glass of water

Lunch ¾ cup of turkey chili

1 orange

1-150g (5 oz.) container of sugar-free and fat-free vanilla yogurt


Afternoon Snack 1 serving of ModBod Protein Shake mixed with water

Dinner 85g (3 oz.) of baked or grilled white fish

1 cup of steamed broccoli

¾ cup of brown rice

1 ½ cups of mixed green salad with tomatoes, celery and radish


Evening Snack 1 ModBod Protein Cookie

1 glass of water


THURSDAYBreakfast 1 serving of ModBod Protein Shake mixed with…


1 slice of whole wheat toast

2 tsp. of almond butter


Morning Snack 1 medium apple

Lunch 1 cup of vegetable beef soup

8 whole wheat crackers

1-150g (5 oz.) container of sugar-free and fat-free yogurt

½ cup of mandarin oranges



1 glass of water

Dinner 85g (3 oz.) of baked or grilled chicken

½ cup of beets

1 cup of green beans with…

1 tsp. of olive oil

1 medium whole wheat roll

1 tsp. of butter


1 glass of water


FRIDAYBreakfast ¾ cup of high fibre cereal

½ cup of skimmed milk

1 small banana


Morning Snack 1 serving of ModBod Protein Shake mixed with water

Lunch 2 slices of whole wheat bread

60g (2 oz.) of sliced turkey or chicken

1 leaf of lettuce, 1 slice of tomato

2 tsp. of light sandwich dressing or mayo

1 cup of baby carrots



1 glass of water

Dinner ½ cup of cooked whole wheat pasta

½ cup of red pasta sauce

85g (3 oz.) of lean beef meatballs

½ cup of steamed broccoli

1 cup of tossed lettuce and spinach salad



1 glass of water


SATURDAYBreakfast 2 whole wheat pancakes (10 cm (4”) diameter)

2 tbsp. of sugar-free maple syrup

1 cup of blueberries or strawberries

½ cup of fat-free cottage cheese

2 strips of turkey bacon



1 glass of water

Lunch 1 serving of ModBod Protein Shake mixed with water

1 medium apple

½ of one whole wheat bagel

1 tsp. of almond butter



1 glass of water

Dinner 85g (3 oz.) of roast beef

1 small baked potato

1 tbsp. of fat-free sour cream

1 cup of green beans or steamed broccoli

1-120 ml (4 oz.) glass of white wine (optional and legal age)



SUNDAYBreakfast 1 slice of French toast, whole wheat

1 small egg (for preparing French toast)

Calorie-free cooking spray

½ cup of skimmed milk (for preparing French toast)

1 tbsp. of sugar-free maple syrup

½ cup of mandarin oranges

1-150g (5 oz.) container of sugar-free and fat-free vanilla yogurt

2 slices of turkey bacon



1 glass of water

Lunch 1 serving of ModBod Protein Shake mixed with water



1 glass of water

Dinner 100g (3.5 oz.) of baked or grilled salmon

1 cup of sautéed spinach with ¼ cup of red peppers

1 tsp. of olive oil (for sautéing)

1 small sweet potato

1 tbsp. of sugar-free maple syrup (on potato)



The list below represents one week of the GREEN Flexible Meal Plan menu. It may not be necessary to purchase all items if you do not intend on eating certain meals. For example, the Saturday evening meal features beef. If you don’t like beef, you can substitute a fish fillet or chicken breast for that meal. Buy what you will get the most use out of without drastically compromising the basic components of the diet. Additionally, for some items it may be easier or more cost-effective to buy higher quantities of foods listed. In that case, simply increase the quantities as needed for two or even three weeks of meals.

Proteins/Meats AmountSliced turkey or chicken (deli meats) 85g (3 oz.)Fresh or frozen salmon fillet 2Fresh or frozen white fish or cod fillets (can be interchanged) 1Skinless chicken breast (fresh or frozen, not breaded) 2Lean beef meatballs (can be frozen or homemade) 3Turkey bacon 4 slicesRoast beef or lean steak 85g (3 oz.)

Dairy AmountSkimmed milk 4 liters (1 gallon)Sugar-free, fat-free vanilla yogurt 7 x 150g (5 oz.) containersFat-free cream cheese 1 small containerReduced fat cottage cheese 1 x 456g (16 oz.) containerEggs 2Reduced fat sour cream 1 small containerButter

Fruits AmountApples, medium-sized, preferably Granny Smith 3Orange 1Banana 2Berries (your choice- Strawberry, blueberry, raspberry, etc.) 1 cup Peach 1

SAMPLE SHOPPING LIST

Continued on following page


Vegetables AmountFresh spinach (bagged or whole head) approx. 2 cupsMixed green salad approx. 4.5 cupsTomatoes 2Green beans (fresh, canned or frozen) 5 cups Baby carrots 2 cupsMedium sweet potatoes 2Potatoes for baking, small 2Broccoli (fresh or frozen) 2.5 cups Celery 1 small bunchCucumber 1Radishes 1 bunchRaisinsBeets Fresh or canned

Breads & Grains AmountWhole wheat bread with 90 calories or less per slice 1 loafBrown rice small box/bagPlain oatmeal (unflavoured, unsweetened) 1 small box/bagWhole wheat pasta 1 packageWhole wheat crackers 1 small boxWhole wheat bagel 1Whole wheat dinner roll 1Whole wheat pancake mix 1 small boxHigh fibre cereal

Canned Goods AmountMinestrone soup (low sodium) 1 canVegetable beef soup (low sodium) 1 canTurkey chili (reduced fat or homemade) 1 canMandarin oranges (in its own juice, not syrup) 1 small canRed pasta sauce, no meat or cheese 1 can or jar


Continued on following page


Healthy Fats AmountAlmond butter 1 jar

CondimentsMustardFat-free Italian dressingOlive oilReduced fat sandwich dressing or mayoStevia or Sucralose can be used to tasteMaple syrup Sugar-free or reduced sugar jelly or jam

BeveragesGreen teaCoffee

Disclaimer: If you have any concerns or conditions, or are on any medications, consult your health care professional before starting the ModBod™ Diet program. Neither Univera Canada Ltd. nor the person who introduced you to this program can accept liability for your health and safety. You alone are responsible for your health; dieters are strongly recommended to approach this diet program with the guidance of a health professional and, in the event of any ill effects from this program, are advised to discontinue use of the products and to seek medical guidance. Univera Canada Ltd., its employees, consultants, and its independent associates will not be liable for any harm or injury caused by failure to follow program instructions. Results are not guaranteed and individual experiences can and do vary.


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