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N u tr ition P lanEATING F O ' R P OWER P ER FO RM AN CE

m '- - r=1X-i]]ms~ r. ~m_J . _ _ . L . . . . . .o~=5m1 1--i2mL nU l

r . -

I

~ LJ

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m

EATING FOR P OWE'R IP ER FORMANCE

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. ,

Q1 INTRODUCTON. 01

112_ P~~6~ES5.Jl,SSESSMENTe . o x ! y F~'t11lrget 03

0305

D~tl;l~mir'leO'I.IF ~~ltion LevelTl"lli 3 .~h85e:!

TABLE OF CONTENTS 03:_ ,GENERAL GUI ! : ,?EUNESKeepIngi' Da~[y JCmrr t~l 07W'ny Dl!}t M~tters- 07What Re$~lw w Expect 08rhe Mumbef One Obstade OSIDrink \IVa,teo 08w~ro~ MCust( l l' l i1 l ; !i ng ' the PM"' 09T he P 9U X : P ea l< ~ ec :o :. .e I" 'J I'F orm ula ,a nd T h Is P b r'! 10. , Olanl!ff\g the NuMb~r of CalorlesLow - f a ,! : C oo k J i ng Te < ;h rl lq u ll sT_ th e Junkj

1()

1112

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04_ PHASE,: FAT SHREDDER 07_ Q UICK O PTIO NS13 OlJic:k Dish@s 107lS Conveni~n(e fo!Xl:; 10716 ColIvO! injeno; ;e r .oQdGuideUnes 1 0 118 F3~t r o o o 5 lOB10 Fnt roooGUl id< ! l ines 11 023

os- D A IL Y JO U RN A L In

Port ion Plan FoodsPortion ChartPortion PlanMarket ListMea.LPl imRecipes

os _ PHASE 2: IENERGY BOO'STERPortion Pbn Feods.Piortion ChartPortion pta nM

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Nt l it rr tt on and dietexpett Carrie Wiatt , creator of:t:hl! P1_g?

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Keep in mind that there are baslca!J.y three types of people when it: comes tofou'Qwun& II nutrition plan: those who adhere to tn e guidelinEs and follow thllplan to a tee; those who foll.owonly the b1l51~5. eliminating food's that are nighrn f at and sodium; and' those! who read these ~ords.a!id then contTnue to eatthe way they"re acclJs~Q to. If t his Iast group descricesyqu, I'm-w is thetIme to make a cnange. Yourcommitment togetting in the best shape of yOlJrlifu depend! OIl it. Just"take comfcrr j'nknowing that the flJnd

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Ple

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_CaL,;'ulale your resting metab?l.i~ ratetRMR), ThiS-Is ba;s1c.attytl1e numb-err of.calories, you need to breathe,. pump ,blood, gww hair, blink-be alive. -

estlma,t:e. You will probabty nee:d t-odo some,personal adjlIsting fi) get ijtperfect. ,Don':t;~o.rry, .::,-':this will be'come morce Qbvio-Ysthaln )lou-,think,

., .. .once you get going.

4

EXiniple: A 64'oot, lBO-pound m anRMR = 1 80 (b od y we,ught lnpounds) x ' :O ' =. lSQO .DaT ly a ct i . ..~ ty burn HmO [ RMR~< 2 0% = ~6 B ': < 'E'xer.: ise expenditure ::::600:Energy amount - 1800 +360"! 60o.~27~~" ..Nutrition level = II

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PHASE 1PHASE 1PHASE : 3

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YOII'll fin:da caiLyjoumal for eac"_\htee~ ofP90)i[ ;nt;;ll.ldedat the back. of thili

keeping a daily iournst'

Re:::earcn,shows that one of "th~most powerful ways to ~ucc~ssfuLLy change youreating,habits is to keep."iI daily JournaL By L(!gg ing yQUf food intake and exerclse;

" '" "you keep yours~lf ilc~o'ul)table while ,elSO,l=reating aspace to express your < tho'ughts"llnd' feelrngs_ You'l l no Longer have toG : l E ; N E R A L GUI'DELIN E :S ~ .. '~ .~~erneo~blir whra t . .wo rke:d lind what didn't,. You can

L'?'Ok !l~~~fJy.Qur,lqg tQ:ti -~Ck-~~tJ_~;to&r~et_and fine-,tuneYQI;r fitne:i~ lan , toy 'm n p ef SO i'H IE eXlPedem;ei lI:ntll R e - e ~ s , YOll 'C be 5Ur ,p nsed ,how often YOI I find

I ". I. .: ~ ..: " .. "-I ,~. "' . !1lhatt !1ldmoods are \ i !$SoCtated, witlh bad fClOds..". . . . . . '.

. . .book. Try to carry y .Qu r ~urr~nt jOl.lr,n~Lpagewith YOu$0 you call track mealsaiy'ou eat tneniill1dJot ~own:t:fiougt'itsas t t ' n - e : y artse.

.-. I ~ _ ,-,. Jr. ~. _

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The PC)OX NU~r ; i ' l : iOf l '?U~r(is designed to opti'mt:ze energy and fat Loss whil.e working with yourexercise pLan to b!Jllcistrength and Lean rnuscte m~ss, This dramatic change In your physic~l

c ompcett lonrrre ans t:halit you might not se e ~ b~gdifference 011 "the scate becflL.lse you'Ll be trading fat for. .~e!l.n, !lttMg muscle-and you wlUL not ,only see, butyl. l will. deftnite-Ly feel the difference in your

o ldy . Unqke other diet-iOthat focus on t:he relative~y meaningles:iI measure of weight, you'll usebody 'fat percentage and self~lpercelved energy to guide YOll to yOlJf goat, This program [5 for real.

WHAT R E SlJL iS TO EXPECT

The number one obstacle to suceessia underestfmating portionsize " C alo rie !> D 0 c eurrt ln 1f1e ened!y e q u. il ti pn : a n d sm a'[ L e r ro r s canadd up to b1g disappolntrnents, It's very imjJortant M meiilSl.lre

!; :~ch p,ort ion accurately ,nTHE NUMB ER ON E OBSTACLE ev~r;y meat, t~e way we've'oot lined here. It mignt sound lfke 2 1011of worlk, but after' 90 ,daysitwill be second na.tl.lre~after- 90-drays.yQU wilL know how to eat.Think. of this plan as oj graduate de~ree fn eatlng, and you'llgraduate in only tn~e mortths,

~OTHER"00N',-5" THAT CANDE.F I :A . I L lI 'OUR DIET INClUDE; . ._ S'-::[ppingme3~, "'rid eat ln,g off schedule._ FoLtowing"f~d!) and trtm'ds', such asOVer"empha_s,Tz.ingcertain food groups and excludfingothe~ fcan you say "Atbinsn,_ Not planning ahead with yOI ,J1" food choices.~_Skl rnp lng on frutts and veget

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It is fmportan1: t~foLloy,t a Iregullar: eating s~hedtlle, IF!tstJ itke~ps your bl.cod 6Ugl!!f stable' tns.tead of pe.all;i~ga'hd' crashIng, wf1GC~ tan lead 'to overe,at!r'g and 03 :general poor feeling.

Se~ond" peg~Uir meals wlth!!peed l.ip your rne'tablolsm b,yW :ij E N TO EAT cl'l~Ll~ngrng i'!::tO ~ep,prc:c,es'slng caLi ,r les; rather than storing

thetii"'i na . .." r:' rieof "f~ast and- f 'i: lmine. rl ,." ~ .. : -I

, The .:;oncep.t o f t!me'ls crucla], to everyt:h[ngj ! " l L~(e.i'tkeeps us on "tr.8ck, afJd this ise~peGialLy trUe wben it cam,es to eating. Success In P90)(oomes ' t o . tl"lo~ who eat e~rLy and.~ . .often. YOI.ls R o w " l c F b e :eatin~ ev.eryJew hOlJI:' ,swhjhLyol: i~e awake, favorfng smal l meals and.snac~s_ T ry to fl,lli~hycur~st sri~k approximateLy'three hours before yOlJ hit the sack.Tnls w i I J . tl~lp hep undigested carbs from being stored a ,s fat, If you do need to break tflis

, rule, a, ~ l " f I a r i pnQt~i~ ~ h a l : : ew~uldr be' t~e:sn~ak o t ~og'~e befl;lre ced.as itcarl help yourI

PHASE 1 :

I'

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Ev en "thou,gh s.om;e ,prettybJ"ight mrnd~ were tappedl durirtg the formul..lltion of tili.s,dHe~,that doesn',!: mean it'$ perf'eGt for everyone, If you feel that you need to eat

CHAN "G ING THE NUMBER O ,F CALOR,IES either more or less than you've calculated,then "this realLy might he me case,Bllt' fi rst you shQu'Ld 'try eatin!!; the amount you calculated, Yourbody wiLl. let youkoflowwhat's right over t ime" in the begWnnlng itwill send false :;)ignab, trying 1:0 getyo~ to ea~more out of habit, but giv.en C I trial perflod itwiLLfind 1 1 neaL'thy balance ofclit!>t,and eXei'CI~, and th en y ~u'll ge~a mere reaListtc 5eMe of 'Oow much you should~, eatirl,g,,'M'etaboUc rates vary.frlOre than w e el m predkt here.so there is a chancethat you'll need ItO adjust yOLirdjet :>Qme;whilt(,ilp' '~r down.

One thlllg to caution you :a.gainst:)~ UNDEREATI~Ct If you don't'feed yo~r body enough,your rnetsbolisrn wiLLsLow gOWn and yOll'U c:om;er'omhse your' workouts; This esn affect'your results in ways you ~y not no"tic~ be~llse:YQLl may feel ~ay"l,ut your perfo~mance, , ,CQuLdbe Lagging; You shoiJLd'notJ'~n out of energ'y:- The. only time ~hat you should dropyour < : ; i j l L Q r i c intake is-If you are working esrt hard, ye,! 5,tilLgaining fat,

'YOll mi.gllt actual ly need t'o':ad~ eateries i f you feeL Uke you are rUllning out ofenetgr during your workouts, but this 'c 'O!Jldalso resULtfrom eating too early before" t.. . I , you EI~Elrcj~, Ifyou decide to ~at rneee, -i' lddlngas littLe as 200-300 calories per daysho~ldl bll enough unLess yOiJr ,

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Eliminate the fe from chicken or vegetable st

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okay, Ie t 's get starred.big P90X st ,@p.::

Thtpw t:hem awaY;jlmdQoot let anYo/le give you'mol', . [Jo~"t be nice:. Don't. .'. ~ . . '~.take a blfe. Slly;~T~nk(i. bUt:I'm noteat ing ~a'l : IkT!'Idd!>tyfffbr 90 days,"- An: i: l ~ 'y 1;he, ~ay' .c:pn(r8t~l.,t'io(ls! y,?u'retaki~thWpr

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PHASE

, The Portibrn Plan app.t-o_a:~hwas, designed tl!l 'allow you to mix and matth the foods oof" . y~ur.choiC~. Thet'~ a,,~ N O Sp~ci{icm~a~ pl~n5 OFrec'ipes f'orthis approach. Ju~'t

,nut'ritiolJlevel. Alohg wjth"i:d~ntii'y~ng the ,right Nods to buy, The !istshoW3 youPORTION P LAN FOOa)'S ' whfch foO:dsfi3U,int~ wtlic:lu:ategories,. and tM appropriate

, P',ort~o!l5ize ~9.,~~l:t6olle :>.er~~ng.'. f ;or example. I }' YOll:are; ln Ph~;"; l~l:i Id"have ~~t;ermined that you are at nutrition~'j{elll} !,QU Wijuld 'be aRotted':il"spedflc n\Jm~er of,servings per day frr;m eachf.d' g ro up , a s, f oll ow s ;

"_ 7 5erv(ng~ fr,o'~ the ' p r o " C e U ; ~ grollp, . I . ~ _ ~ ,_3 : )e rv in gs f ro m" the"dairy gJ'Oup

, _lserl/b,g, froq1~t:he fr~i'ts i;oup_4ser-vingsfrom the vegetl l l ;) te,s group',-' , ...serving f~om the " f a " ! : ! ! grQ~p', _1 s:e rvJn& I\rzym tne;'c l i l rbonyi; ln l1:e:i j ,gro\Jp

k ,

_'2 ,servings from th e snack-S" group (2 items from, the s lnglesnac:~g('o~p QI 1)tem frem the double snack group) PLUS"1 '90X P -ea k Pe'rforma~ee PW l: .e .in , B a r a nd. P~OX: Pe:! ik :RecQe' ryFQ~ula Dr~nk2' $F ... ";n"~""'\"""~~~~~,~~~~~

l~

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PROTEINS

DAIRY

FRUIT

VEGETABLES

CARBS

SNACKS

PROTEINS

DAIRYFRWT

ViGETABLE5

SNACkS

PROTEINS

DAIRY

FRUIT

VEGETABLES

CARBS

SNACKS

FATS

fATS

FATS

FAT SHREDDER

PHASE

DAYS '1-28

L E V E

LEVEL

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During Pl1~es 1 use the follcw:irrg lI!r't t'o determine wh lch food:s topurchase from tlie ,grocery acere, and how much of t.hese foods'cO!lst:itutes,-one s~rvi,ng. Rernernber rthe foods YOLJch~o5e to

,1~,c:01'pOi'ate in -your diet are up to Y0i> -J" '~tmake sure ,tnt! p'or'tiorls.fit wh:hin theperameters of your qeterm'ined nutrltlon LeveL

A LL LEV ELSPHASE 1

It'3cup_Pmre;n p .....,.."'.,"';..r:3 oz~Red l1Jeatttop-sinotn, skirt ,tl"al(,ng;,,' v,,~al'U".(J,D'(J

3 Qz_Red rnear, Ic""",~"~",,,

2 !lliuS-__3 r e , a d (whole wheM,.rye, or oumoeaue, . 1 Cl Ip Cereal,

1 - ... ..'_'~v~," ..~

wll 0/1" whea r _ 1 L a rgewf!Ole wheaCl

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60z

each serving =100 eal;

VEGE ABLES '. r.', -v, .. ,.,. ~.~,-,~ ~.--. - ," .,.,' . '," ~ ", . e ae h s er vl n .!: '" 5 0 cal, . ,',

1 I ; U t : > ' " coo~ed vegeea btes 'v'egetabl

er vegetable. $QIlP" '2 cups ""l.eaiy !l~eens

single 1; erving, =10 0 o ;a l: ,double serving = l O C Io o ; a L

40:>:lf2 P9 ( )X Pea l> .Pe r f o rmance

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DArRY

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FR U IT .

CONDIMENT-S

SEASONINGS

SNACKS

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_R'ec lpe Included

"-1n , oz_ St'ring, cheese

1 0 . ._ Turkeyjerky

1 Protein bar1_Recovery drink

'8 O'l;_ Cott"gec'H,e'e5e, 1%

ioz Tu[keyjerky

1_ Profert! bar1_ Recovery drtnk:

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M EAL PLAN

_Recipe included 1I_PrDtein bar1_ ~e'overy drink

30 rNt$_Pi5ril.hios 8 "i~S,~lmotl:3 'thip_~emotJ-DiI! Suuce

- 1cu.. ~AS'pilrilgll.s . j < :1 , I f . ' ; : _ WIld rice

" ~ ~ : ! , J 'p ~ , Puree of"Red P..epper 50lJp.2 tbllp_,Pro teir: powder

1 Protei 11 barl_Recovery;:;Jrink

3o 'Z_Str ingcheese

J slices _ Turkey bacon '1_ Chickell ScramhfE '6 o;'_ Fresh-squeezed jlli~e

I Protei 1 1 pa rI_Recovery drink

41-_ Soy nuts

1 Soy S'lCisageMuffin12oZ_Skim mil.kI. Protein bar1_ Recovery" drink

2 ,";>:_ Turkeyj~tky

1_Pmtein i)"rI Re,coveryelrink12oz_ Cottagecheese, 1%

1_ Protein be1. _ Recovery drink

2"_ Turk.eyjerky

3 f .l ic e&_ Turkey b < J ' c c m1 Chr>1;'~e5c'ramble

Hz_ Skim milk1_ Protein bar1_Recovf1ry drink

uz,_ Cottagecheese, 1%

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1 G , 0'1; Salmon4tbsp t.emon-Dtli Seuce " " " ' l

1 CUp_ Asparagus, 1

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liig,h Inf'.~Qtell1l!lnd ' f i t i E ! 1 " , ' i :~eS6 I"~dpes witt pu:!:, yOJ,! Q I1 thei! fast 'tracl(tow:ai'd" blJ lLdlng ~ ea n m L lS C lw h i ~e " ha d .d in g el!~~5 b o d "y f a t. ' f rom" ~ ! J P 1 ; 0 "siirm; tbere B.re lplenry o f d eL rclo os T oo d o ptio ns'speed up . y~r 'irleta b d Lis m a nd g iv e y.9l:If "ody th 'e f U e( it needs fo r the new cha LLenge:sthat U e, ~'.:

GENERAL 'G'U.IPEt.lNES

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B ALSA MIC V IN AIG RE\.!.:J/2 CLIpS bslsemic vinegar

2 tablespoons fresh lemon jutce6 tsbtespoens Dijon mustard

4 teaspoons shallots, chopped4 teaspool15 fresh ba~iI, chopped

2 ~e3SpO()n.~ .olive oilblack pepper to taste

74 Calories (kcal)1g Total Fat

(42% calories from fat)o 9 Protein

29 CarbohydrateI)mg Cholesterol71mgSodium

Serves 16 (yields 2 cups)WhisKtogether aU illgredient~ in a ~lTlal lbQwt Store covered in the refrigerator,

'LEVEL I

CUMIN VINAIGRETTEbff'spoon Dijon musterd

1/2' teaspoon cumin powder,.1/4 teaspoon ssts

1/8 teaspoon black pepperI Mblespoon olive oil

Yields 4 tablespoons"

'Per serving information inetuded with Island Pork Tenderlais Salad recipe.

LEVEL I2 table5poons = Icondiment:

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pel serving::PESTO SAUCE4 cup fresh bssti. packed

2 rablespoons garlic, chopped1 cup fin-free Permessn che ..se, gr,atf',d

1/3 cup white cooking Wine'1/3 cup temonjuice

J /2 cup fat"free thicken broth, low sodium1/2 teaspoon salt

6 j Calories (kcal)4 g Total Fat

(49% cstories from far)4 9 Protein

4 gCarbohydrate5 mg Cholesterol110mg Sodium

Se[ve;s 20 (yields 2-1/2 cups)

1" 'Heat ~kiLLet over meduum-high heat and toast nuts, turning yntR golden brOWI"I.2.111ood processor, puree basil, tQ~siecfn;uts. anti~arUc. AcId Parmesan cli. i' iese. wine, ~moJ"l juice,al"l ,qchicken breth and peocess until , blended ..Adr:lsalt,to tas.te and blend. Serve on p;asta; 'chicken, or seafood.

-2 condimemstflblespoons =1cotldl{l'if'nt

ANGO-GINGER S AUtablespoon olive oil .1 CUp red onion, finely chopped

1 cup mango, peeled and cubed112cup tomato, chopped

1-1/2 rsblespoons fresh ginge~ minced.1/4 wp fresh/rlnejitic~

1/8 cup. orange jllice:1!8wp dry sherry,

. 1 -1 -12 ,:a6Je5paO!lS brown 'sugar.' ,i- f/2 tiJihle,;pOQM white vinegar

p er s e rv in g :

46 Calori,es (k.ca!)1 9 T ota l Fa t

(19% calories from fat)1 g Protein

9 g Carbohydrate0' mg Cholesterol

3mg5Qdium

Serves 8

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1 1 3 cup stt-purpose t lour3 cups fat-free chicken broth, low sodium

114teesooo saltIteaspoon poultry seasoning

34 Calories tkctrace Total F

(1% calories from f4g Prote

4.9 Carbohydrato mg CllOlestemU9 mg.Sodiumv es W

Salu te shauots in some 'of the broth untiL soft (set! Low-fat Cooking Tec:hniq\Je:ol. G r a d 1 . ! < l ! l l y whlsk iT t the fLour,adding brorh as needed to fOml ilithic;k. paste.GraduaULyadd the r,emarn'ing broth, st irring and cooking until i t!hick'en,ed. Acid the satr and poultry seasonmg .

.2 fablespoom =Tamdiment

1/4 cup shallots, ch.opped fine2/3 cup honey, slightly warmed

1/4 cup sherry vineqsr1 teaspoon pds(/fa cllll.epowder

1/4 teaspoon ground cumin1-1/2 cups f

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per serving:4 - ounces shallors

2 cups white winel t a bl es p o o n :> a r rowr o ot

2 CUps t et -t re chicken broth, low sodium6 tablespoons lemon juice

1 tesspoot: lemon grass, minced, tebtespoon fresh dill, chopped

58 Calories (kCill)t ra C e T o ta l Fa t

(0% calories from fat)3 g Protein

5 9 Ca(bohydrat~o mg Cholesterol107 mg Sodium

Serves 101. Coat a Large saute pain with cooking-spray and saute shaUots until soft (not brown), moistening with wine

If " necessary'.2. Dt550lve me arrowroot in 11 2 cup of th e cnkke.n broth. ~et aside.3.Add remaining wine " C O shallots arid reduce' by lialf. Add remaIning chlcken broth a l ' . ' b d reduce by half ~galin.4. Add the arrowroot mixtur,e. Transfer the mixture t.o a food proeesser or blender and puree untiL srr,oo'!!h.5, Ret:Lirn ' the seucetc tine pan, Add l emon jui

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'1 - 11 4 cup onions, diced1/2 t eesooon garlic, cnoppea

1-1/2quilrts fi'Jt-free chi-cke-nbrottt.low sodium1-1/2 pounds asparagus, diced

1/2potzto. dicedIdash salt

1/2 tea.spoon ye!iow musterd seed1 dash tr-stnce mix

112teaspoon 'dr.y mustard

38 Calories (rr ac e T o ta

(9% calories from2 9 Pro

59 carbohydro m9 Chole51780 rog Sod

1. Saute onions and gar'lk in 1/4 cup of the' c,hi'cken broth,2 . Add asparagus, pcot

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pel' serving:

3 cups low-sodium tomato juice2-1/2 CUp5 nothouse cucumbers, peeled and diced

112 cup c~rrors, peeied an (J,diced3/4 cup earchgreen and re d bell peppe'/"'- seed.ed and . diced

1/2 red onion, diced25haflots

2 g8rlic cloves113cup red wln~, i!inegar

1/3 cup fresh'/'emonjuice1 re.asponn paprika

) 14 n~p ea~1i f resh 0.r .e .q .mo, basil, and Ita/lim parsley, chopped. 1 14 {e as P Qo n wiJite- pepper

J/4 :teaspoon T~b3St;O :\'8uceor to taste'

20 Calories (kcal)trace T o ta l F ar

(4% csloaes from fat)1 9 Protein

5 9 Cilrbohydl'

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VEGETABLE SOUP4 fed potetoes, cut into t-Inct: cubes

4 cups onions, quartered1 cup carrots, sitced 1 inch tllick

3 cups celery- sliced 1 inch thick1cups Zl1cciJil1i, siiced , inch thick

8 ounces tomato smice, canned2 ' doves qerlk, m~nmd.114btmch fresh parsleY, chopped

1!4 bl1{ldl cilantro, chopped.dash ' p f i J ' c k puppet:

49 Calories ("tra ce T ota '

(2% calories (rom7gProt:e

109 Carbohydro mg Cboteste377 mg 50diI

Serves IS

1. In a large steckpot, corrlbin the ehleken broth, potatoe~. onions, carrots. en4 c~le~y. Bl'ing to a bell, reduce heatto mediwJtH,igh, and simmer until the potatoes are-tt'ln"de:r! about jo minutes.

2. Add the zucchlnt, tomato sauce, garLk.,j::IarsLey.and cHantro. Re:duce,beiit t?meditlm-low ~I'ldcoo~ 'for 10 to 1Smlnutes more, or until the zucchin'i is iu.st tender., Season te tast'e-";"it~ black.p~pp~ ~tJd'S~~. ' .

3. Ifdesired, add p.rotein powder i'U~t before serving. ,

LEVEl

: 2 ClIpS white win1 oni'on,iinely chopped

5 roasted ted pepp,ers2 . (UPS ceiery; chopped

Iteblespoon garlic minced2 plum t'omaroes, chopped

1/4 cup tumaio paste2 cups far-frec-chicken broth, low sodium. . '. ~,

1 t;ablespcw.m dried thyme1/4 tea'5'poon eEchground white pepper and ground cumin, . .

dag -h sa lt '

57 Calories (ktrece T ota l

(5% calories from39 Pro

d g C~rbQhydo mg Choleste145mg50d

Serves' 2 . (yie/d5 12 cups)

1, Heat wine ~!1!li l

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per serving:

1-1/2 Ounces fat-frf!fI Parmesan cheese, grated1/2 tablespoon fresh basil, chopped

320 Calories (kcal)6 9 Tatul Fol r

07% calor ies from fat)49g Ptotelt

16 9 Carbohydrate78 mg Cholesterol67:8 mg SodiumServes 1

1. Coat a nOr)$tick skillet with cooking spray and place over medium heat,2. Lightly b~at the egg whites with a for~ and add to the pan.Cock, !ltjrril'!g. until halfway set. Add 'the dicedthicken .and (QQKthrough_ Add salt and pepper to. taste. Gdrnj~1) with fresh ba~iL:and serve,

per servmq:

3 ounces chicken breast cooked and diced:3 ounces fat-free Permeso cheese, grated

2 teaspoons fresh basil. chopped

455 Calories (ke iJ/ )()9 roral Fa r

,(12% talorie's from fat)70 9 Protein

30 9 Carbohydrare112 mg Chole5ferof1093 mg SodiumServes J

, _Coat

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4 ounces cflickell breast, cooked and diced4 ot/nees rat-free Parmesan cheese, qrsted

r tablespoon fresh bi'J5ii , chopped596 Calories

8 9 To(12% calories fro

90 9 P40 9 Carbohy149mg Chole142 r mg S5Nve51

I. Coat a nonstick skil let with cooking spray and pl

CHEESE SCRAMBLE -2 tablespoons skim milk

1-//2 ounces mozssrette cheese, part skim, gratedsalt and pepper to taste

230 Calories49 To

(29% cClIOrj'e5 fro34g P

5 9 Carboh24 mg Chol450 mg SServes r

1. Ina bowl, lightly beat the egg whites with the skim mille2. In a rnediurn pa n coned with ve.getabLe spray, add the egg mlxl:iure and cook slightly-then add the cheeseami cook to desired firmness,

LEV EL I

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pe r ' ~ e rv i fJ g ;ICIJPRome tomato, diced

2 cups spinach leaves, cleaned and dried10 egg .vMres

4 ounces tet cheese , crumbled2 tablespoons fresh basil, chopp-eo

51'8 Calories (kcal)2S 9 Tots! Fat

(43% calories from fat)55 s Protein

19 9 Carbohydrate10 Img Cho/r . i ! J fe ro /1877 mg Sodium

5erves 11. In a small nonstick pan coared with vegetSbte spray, s . a u t e tomatoas and -splnach until slightly t,ender.Remove and ser asrde.

2, Whi:;;k the egg wnites together in a bowC and add to the pan. Cook. $t~ITing,over tew heat until alm05,t'set.Add the vegetable mixture, cheese, and b

" Ina smaU bowL, ~ight:L)'bei ll : the egg;whi tes wl th a fork and season to taste with astt and pepper.2. Coat: a small nonstkk saute P~rl -with cooking ~pray and place over medium heat, Add th~ -vegetables andcook until tender. . ,

3. Add egg mixbJre and CQQkunt il set on the bottom, Sprinkle the: cirleese O\lef top, fold omelet in half, and cooka bit longer until eheese is melted and eggs are set,

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per serving:CHEF SALAD-LEVEL IIet-tree turkey breast cho'pp~d

3 ounces ham slice, extre lean, tow. sodium chopped1-7/2 ounces fat-free mozzarella cheese, chopped

1/2 Roma tomatO', chopped2 cups romaine tettuce, cboooed

114cup heerts of palm, chopped1 ounce avocado, diced

2 t eb lespoons . low-is: Ranch dressing

323 Calories (keel)8 9 Total Fat

(21 % calories frOin fat)50 9 ProteIn

14 9 Carbohydrate86 m g Cholesterol515 mg Sodium

Ser ves Ifoss, ingredients together in a bowl and.d,ri:z:z:lewith dressing' .

per serving:

4 ounces ham slice.extre lean, low sodium, chopped3 ounces fat-free mozrsrelis cheese, choppe-d

1/2 Roma tomato, chopped2CUp5 romaine lettuce, chopped

114cup hearts of palm, chopped1 ou n c e avocado, diced

3 tebtespoon l.ow-fat Ranch dressing

452 Calories ({('cal)9 o To ta l Fa t

(18% calories from filt)749 Protein

18 9 Carbohydrate119 rng Cholesterol

72 Q mg Sodium

Serves IToss 1ngredients tog~rhet in a bowl and drizzle witn dre":;ing,,

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3/4 ounce low-fat mayonnaise1-2 teaspoon lemon-zest

squeeze of lemonIablespoon shredded carrotsIsbiesooo cbooped celeryIebtescoon chopped green onion

1 tesspoon celer seeds

248 Calories (k5 g Total

(17% calories from44 g PrO'

5 9 Carbohydr5'mg Oioieste348 mg Sod

Drain canned tuna I !OOpt i : !Ge in 11small bowl Add mayonna i se ?nd mix t"hO'rol.Jghty. Then add lemon zest, lemonjuice, I;rarrQts" oeL.ery, gre,en, enlens, and cetery seeds. Blend tQ;gether,

2 protein, 1 fa r

,8 ounces tuna, canne'd1 ounce low4ar mayonnaise

3/4 teaspoon lemon zestHjUeeZe offemon

2 fablespoon slm~dded csrrot2 tablespoon chopped ce.lery

2 tablespoon chopped green onion1-1/2 teaspoons celery seeds

337 Calories (7 9 T o ta(17% calories from59 g Pro

8g Cilrbohyd68 mg Cholest

447 mg Sod

Serves rD r ai n c an n .e d 'tunil find pla r oe i n a sm all b _o w L. A dd m :! :(o mlalse :an d m ix th oro u:gh Ly , Tt'len, aql ti lertiof) ..est,Lemon julce, carrots, celeryJ greer-. onions, and ce1:~ry ~,eeds" Blend together,

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PROTEINS

DAIRY

FRUIT

VEGETABLES

FATS

CARBS

SNACKS

PROTfElNS

DAIRY

FRUIT

VEGETABLES

FATS

CARBS

SNACKS

PROTEINS

DAIRY

FRUIT

VEGETABLES

FATS

CARBS

PHASE

DAYS 29~56

LEVE

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Dudng Phas.e 2 use 'Cnefol lowing list to determine which food!. to purch3s.efrom the grccery store, and how much of these feeds C0I1,stit:l!.lI::e5 oneserving, Remember, the roads you choose to incorporate in your diet

are up to YOy-just make sur e the portions fitwithin the parame eers of your determinednutrltlon level.

each servl ng =100 tat. '3 oz._Chicken or turkey b";~'s( Soy burger_'JIi Egg whites. Soy $JiCf'S_5

.3 OZ,_Fi5hend shellfish ]of i { : , .30Z30% Ham slice:s.,fat-free. TuniLJ oz." 3 Qz_Pork tend~"loi~ 1/ 3 cLJp_Pmtl!"in powqe~ .

307 Red meat (top sirloin, si{irt stea/$' Vegsie dog_1:3 o~_Red rnearJ~n ~.' _"

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