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Vegetarian 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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5

Try and stick to the meal plan as closely as possible and we guarantee you will be on the road to success!

4

You are allowed to eat one cheat meal (dinner) every Sunday, where you can have whatever food you're craving. This will help to keep your cravings in check while also allowing you to maintain a higher overall metabolic rate.

Be sure that you are taking your Phen375 two times a day and drinking one glass of water each and every hour that you're awake.

Remember not to overdo it with this cheat meal – have a single serving of a favorite food and leave it at that. If you were to overdo it then you may be faced with weight gain, so keep it in check and enjoy yourself during this meal.

NOTE:

Don’t underestimate the impact staying well hydrated has on your weight loss process. Aim for clear water and nothing else. You cannot replace water with juice, co�ee, soda or any other beverage – it must be water.

NOTE:

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If you can dream it you can do it

Ready?

ShoppingLIST

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Dairies

Fruits

Vegetables Seeds and Cereal

Cold Meat

Fish

Meats

• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese

• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus

• Vegetables of your choice • Broccoli • Carrots• Sweet potato • Peppers • Onions• Cauliflower• Lettuce• Mushrooms • Celery

• Turkey sausage • Low-fat deli chicken meat

• Salmon• Cod fish • A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery

• Chicken breast• Turkey breast • Eggs• Lean steak

• Flax seed • Brown rice • Almonds• Pistachios • Oatmeal • Cashews• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla

• Olive Oil• Tomato sauce • Low-fat mayonnaise • Italian salad dressing

Sauces, oil and dressing

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

Week1Monday

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil 1 orange

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil 1 orange

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil1 orange1 slice whole grain bread

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil1 orange1 slice whole grain bread

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil1 orange1 slice whole grain bread1 tbsp natural peanut butter

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek Yogurt2 tbsp �axseeds

1⁄2 cup Greek Yogurt 2 tbsp �axseeds

1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp �axseeds

1⁄2 cup Greek Yogurt1 cup blueber-ries 1 cup raspber-ries 2 tbsp �axseeds

1⁄2 cup Greek Yogurt1 cup blueber-ries 1 cup raspber-ries 2 tbsp �axseeds

Meal 100-120 120-160 160-200 200-240 240-280

6 oz �rm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice

6 oz �rm tofuSliced veggies1 tbsp olive oil salad dressing1⁄2 cup brown rice

6 oz �rm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice

6 oz �rm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice

6 oz �rm tofu 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 1 cup berries 10 almonds

1 scoop whey protein powder 1 cup berries 10 almonds

1 scoop whey protein powder 1 cup berries 10 almonds

1 scoop whey protein powder 1 cup berries 1 banana10 almonds

1 scoop whey protein powder 1 cup berries 1 banana10 almonds

Mid-Afternoon

Before Bed

100-120 120-160 160-200 200-240 240-280

2 oz cooked tempeh5 spears aspara-gus1 tbsp olive oil 1 tbsp lemon juice

2 oz cooked tempeh 5 spears aspara-gus 1 small baked potato1 tbsp olive oil1 tbsp lemon juice

2 oz cooked tempeh5 spears aspara-gus1 small baked potato1 tbsp olive oil1 tbsp lemon juice

2 oz cooked tempeh5 spears aspara-gus1 small baked potato1 tbsp olive oil1 tbsp lemon juice

2 oz cooked tempeh5 spears aspara-gus1 small baked potato1 tbsp olive oil1 tbsp lemon juice

Dinner

100-120 120-160 160-200 200-240 240-280

1⁄2 cup low-fat cottage cheese 2 tbsp slivered almonds

1⁄2 cup low-fat cottage cheese 2 tbsp slivered almonds

1⁄2 cup low-fat cottage cheese 2 tbsp slivered almonds

1⁄2 cup low-fat cottage cheese 2 tbsp slivered almonds

1⁄2 cup low-fat cottage cheese 2 tbsp slivered almonds

Meal

Meal

Meal

Week1

Tuesday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter 1 slice whole wheat toast

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter1 slice whole wheat toast

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter1 slice whole wheat toast1 banana

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter1 slice whole wheat toast1 banana

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter1 slice whole wheat toast1 banana

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

6 oz �rm tofu Celery and carrot sticks1 oz cheddar cheese

6 oz �rm tofu Celery and carrot sticks1 oz cheddar cheese

6 oz �rm tofu5 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese

6 oz �rm tofu 10 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese

6 oz �rm tofu 10 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese

Meal 100-120 120-160 160-200 200-240 240-280

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato10 almonds

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato 10 almonds

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato 10 almonds

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato 10 almonds1 apple

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato 10 almonds1 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

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup chick-peas 2 cups steamed broccoli10 almonds

1⁄2 cup chick-peas 1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

1⁄2 cup chick-peas 1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

1⁄2 cup chick-peas 1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

1⁄2 cup chick-peas 1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese4 tbsp �axseeds

1 scoop protein powder1 cup melons 20 pistachios

1 scoop protein powder1 cup melons 20 pistachios

1 scoop protein powder1 cup melons 20 pistachios

1 scoop protein powder1 cup melons 20 pistachios

1 scoop protein powder1 cup melons 20 pistachios

Week1Wednesday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese1 cup blackber-ries2 tbsp slivered almonds

1⁄2 cup cottage cheese1 cup blueber-ries 2 tbsp slivered almonds

1⁄2 cup cottage cheese1 cup blackber-ries 1 cup strawber-ries 2 tbsp slivered almonds

1⁄2 cup cottage cheese1 cup blackber-ries 1 cup strawber-ries 2 tbsp slivered almonds

1⁄2 cup cottage cheese1 cup blackber-ries 1 cup strawber-ries 4 tbsp slivered almonds

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 1 peach10 almonds

1 scoop whey protein powder 1 peach5 whole wheat crackers10 almonds

1 scoop whey protein powder 1 peach5 whole wheat crackers10 almonds

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil 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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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

6 oz tofuSteamed cauli�ower 1 oz cheddar cheese

6 oz tofu 1⁄2 cup barley Steamed cauli�ower 1 oz cheddar cheese

6 oz tofu 1⁄2 cup barley Steamed cauli�ower 1 oz cheddar cheese

6 oz tofu 1⁄2 cup barley Steamed cauli�ower 1 oz cheddar cheese

6 oz tofu 1⁄2 cup barley Steamed cauli�ower 1 oz cheddar cheese

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek Yogurt1 tbsp almond butter

1⁄2 cup Greek Yogurt1 tbsp almond butter

1⁄2 cup Greek Yogurt1 tbsp almond butter

1⁄2 cup Greek Yogurt1 tbsp almond butter

1⁄2 cup Greek Yogurt1 tbsp almond butter

1 veggie burger patty1 whole wheat bun Carrot and celery sticks

1 veggie burger patty1 whole wheat bun Carrot and celery sticks

1 veggie burger patty1 whole wheat bun Carrot and celery sticks

1 veggie burger patty1 whole wheat bun Carrot and celery sticks1 apple

1 veggie burger patty1 whole wheat bun Carrot and celery sticks1 apple

Week1Thursday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

3 veggie sausage Chopped raw veggies salsa1 orange

3 veggie sausage Chopped raw veggies salsa1 orange

3 veggie sausage Chopped raw veggies salsa1 orange1 slice whole wheat bread

3 veggie sausage Chopped raw veggies salsa1 orange1 slice whole wheat bread

3 veggie sausage Chopped raw veggies salsa1 orange1 slice whole wheat bread1 tbsp natural peanut butter

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 banana1 tbsp peanut butter

1⁄2 cup cottage cheese1 banana1 tbsp peanut butter

1⁄2 cup cottage cheese1 banana1 tbsp peanut butter

Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 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:

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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

2 oz cooked tempeh2 cups steamed broccoli1 tbsp olive oil

2 oz cooked tempeh1 small sweet potato2 cups steamed broccoli1 tbsp olive oil

2 oz cooked tempeh1 small sweet potato2 cups steamed broccoli1 tbsp olive oil

2 oz cooked tempeh1 small sweet potato2 cups steamed broccoli1 tbsp olive oil

2 oz cooked tempeh1 small sweet potato2 cups steamed broccoli1 tbsp olive oil

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1 cup melons 20 pistachios

1 cup melons 20 pistachios

1 cup melons 20 pistachios

1 cup melons 20 pistachios

1 cup melons 40 pistachios

1 scoop protein powder1 apple10 almonds

1 scoop protein powder1 apple10 almonds

1 scoop protein powder1 apple10 almonds

1 scoop protein powder1 apple1 low fat grano-la bar10 almonds

1 scoop protein powder1 apple1 low fat grano-la bar10 almonds

Week1Friday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit 1/3 cup oatmeal

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit 1/3 cup oatmeal

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit 1/3 cup oatmeal

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 2 tbsp �axseeds

1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp �axseeds

1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp �axseeds

Meal 100-120 120-160 160-200 200-240 240-280

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 almonds

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 almonds

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 almonds

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 almonds1 kiwi

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 almonds1 kiwi

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 chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

1⁄2 cup chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

1⁄2 cup chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

1⁄2 cup chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

1⁄2 cup chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu2 cups mixed greens1 tbsp Italian salad dressing

6 oz tofu1 small sweet potato2 cups mixed greens1 tbsp Italian salad dressing

6 oz tofu1 small sweet potato2 cups mixed greens1 tbsp Italian salad dressing

6 oz tofu1 small sweet potato2 cups mixed greens1 tbsp Italian salad dressing

6 oz tofu1 small sweet potato2 cups mixed greens1 tbsp Italian salad dressing

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese4 tbsp �axseeds

Week1Saturday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables1 slice whole wheat bread

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables1 slice whole wheat bread

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables1 slice whole wheat bread

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek yogurt 10 pecans

1⁄2 cup Greek yogurt 10 pecans

1⁄2 cup Greek yogurt1 peach 10 pecans

1⁄2 cup Greek yogurt1 peach 20 pecans

1⁄2 cup Greek yogurt1 peach 20 pecans

Meal 100-120 120-160 160-200 200-240 240-280

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing1 apple

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing1 apple1 low-fat granola bar

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing1 apple1 low-fat granola bar

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 blueber-ries

1 cup low-fat yogurt1 cup strawber-ries 1 cup blueber-ries

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

2 oz cooked tempeh2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup barley 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup barley 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup barley 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup barley 2 cups steamed broccoli10 almonds

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1 cup berries 10 almonds

1 cup berries 10 almonds

1 cup berries 10 almonds

1 cup berries 10 almonds

1 cup berries 20 almonds

Week1Sunday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange1 kiwi

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange1 kiwi

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange1 kiwi

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 1 banana8 cashews

1 scoop whey protein powder 1 banana1 cup berries 8 cashews

1 scoop whey protein powder 1 banana1 cup berries 8 cashews

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

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 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 Yogurt4 tbsp �axseeds

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Ready?

Do something today that your future self will thank you for

ShoppingLIST

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Dairies

Fruits

Vegetables Seeds and Cereal

Cold Meat

Fish

Meats

• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese

• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus

• Vegetables of your choice • Broccoli • Carrots• 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 seed • Brown rice • Almonds• Pistachios • Oatmeal • Cashews• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla

• Olive Oil• Tomato sauce • Low-fat mayonnaise • Italian salad dressing

Sauces, oil and dressing

Week2Monday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil 1 orange

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil 1 orange

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil1 orange1 slice whole grain bread

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil1 orange1 slice whole grain bread

1⁄2 cup ground soy Diced veggies Salsa1 tbsp olive oil1 orange1 slice whole grain bread

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek Yogurt2 tbsp �axseeds

1⁄2 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

1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp �axseeds

Meal 100-120 120-160 160-200 200-240 240-280

6 oz �rm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice

6 oz �rm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice

6 oz �rm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice

6 oz �rm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice

6 oz �rm tofu 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 1 cup berries 10 almonds

1 scoop whey protein powder 1 cup berries 10 almonds

1 scoop whey protein powder 1 cup berries 10 almonds

1 scoop whey protein powder 1 cup berries 1 banana10 almonds

1 scoop whey protein powder 1 cup berries 1 banana10 almonds

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

2 oz cooked tempeh5 spears aspara-gus1 tbsp olive oil 1 tbsp lemon juice

2 oz cooked tempeh5 spears aspara-gus1 tbsp olive oil 1 tbsp lemon juice

2 oz cooked tempeh5 spears aspara-gus1 small baked potato1 tbsp olive oil1 tbsp lemon juice

2 oz cooked tempeh5 spears aspara-gus1 small baked potato1 tbsp olive oil1 tbsp lemon juice

2 oz cooked tempeh5 spears aspara-gus1 small baked potato1 tbsp olive oil1 tbsp lemon juice

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup low-fat cottage cheese 2 tbsp slivered almonds

1⁄2 cup low-fat cottage cheese 2 tbsp slivered almonds

1⁄2 cup low-fat cottage cheese 2 tbsp slivered almonds

1⁄2 cup low-fat cottage cheese 2 tbsp slivered almonds

1⁄2 cup low-fat cottage cheese 4 tbsp slivered almonds

Week2Tuesday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter 1 slice whole wheat toast

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter 1 slice whole wheat toast

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter1 slice whole wheat toast1 banana

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter1 slice whole wheat toast1 banana

1⁄2 cup soy grounds Salsa1 tbsp natural peanut butter1 slice whole wheat toast1 banana

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

6 oz �rm tofu Celery and carrot sticks1 oz cheddar cheese

6 oz �rm tofu Celery and carrot sticks1 oz cheddar cheese

6 oz �rm tofu5 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese

6 oz �rm tofu5 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese

6 oz �rm tofu5 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese

Meal 100-120 120-160 160-200 200-240 240-280

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato10 almonds

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato10 almonds

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato10 almonds

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato 10 almonds1 apple

1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato 10 almonds1 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 scoop protein powder1 cup melons 20 pistachios

1 scoop protein powder1 cup melons 20 pistachios

1 scoop protein powder1 cup melons 20 pistachios

1 scoop protein powder1 cup melons1 low-fat granola bar20 pistachios

1 scoop protein powder1 cup melons1 low-fat granola bar20 pistachios

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup chick-peas 2 cups steamed broccoli10 almonds

1⁄2 cup chick-peas 1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

1⁄2 cup chick-peas 1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

1⁄2 cup chick-peas 1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

1⁄2 cup chick-peas 1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese4 tbsp �axseeds

Week2Wednesday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese1 cup blackber-ries 2 tbsp slivered almonds

1⁄2 cup cottage cheese1 cup blackber-ries 2 tbsp slivered almonds

1⁄2 cup cottage cheese1 cup blackber-ries 2 tbsp slivered almonds

1⁄2 cup cottage cheese1 cup blackber-ries 2 tbsp slivered almonds

1⁄2 cup cottage cheese1 cup blackber-ries 4 tbsp slivered almonds

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 1 peach5 whole wheat crackers10 almonds

1 scoop whey protein powder 1 peach5 whole wheat crackers10 almonds

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions

1⁄2 cup cooked lentils1⁄2 cup quinoa 1 tbsp olive oil 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:

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek Yogurt1 tbsp almond butter

1⁄2 cup Greek Yogurt1 tbsp almond butter

1⁄2 cup Greek Yogurt1 tbsp almond butter

1⁄2 cup Greek Yogurt1 tbsp almond butter

1⁄2 cup Greek Yogurt1 tbsp almond butter

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Meal 100-120 120-160 160-200 200-240 240-280

1 veggie burger patty1 whole wheat bun Carrot and celery sticks

1 veggie burger patty1 whole wheat bun Carrot and celery sticks

1 veggie burger patty1 whole wheat bun Carrot and celery sticks

1 veggie burger patty1 whole wheat bun Carrot and celery sticks1 apple

1 veggie burger patty1 whole wheat bun Carrot and celery sticks1 apple

Mid-Afternoon

Meal 100-120 120-160 160-200 200-240 240-280

3 oz cod �sh Steamed cauli�ower 1 oz cheddar cheese

6 oz tofu 1⁄2 cup barley Steamed cauli�ower 1 oz cheddar cheese

6 oz tofu 1⁄2 cup barley Steamed cauli�ower 1 oz cheddar cheese

6 oz tofu 1⁄2 cup barley Steamed cauli�ower 1 oz cheddar cheese

6 oz tofu 1⁄2 cup barley Steamed cauli�ower 1 oz cheddar cheese

Dinner

Week2Thursday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

3 veggie sausage Chopped raw veggies salsa1 orange

3 veggie sausage Chopped raw veggies salsa1 orange

3 veggie sausage Chopped raw veggies salsa1 orange1 slice whole wheat bread

3 veggie sausage Chopped raw veggies salsa1 orange1 slice whole wheat bread

3 veggie sausage Chopped raw veggies salsa1 orange1 slice whole wheat bread1 tbsp natural peanut butter

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 banana1 tbsp peanut butter

1⁄2 cup cottage cheese1 banana1 tbsp peanut butter

1⁄2 cup cottage cheese1 banana1 tbsp peanut butter

Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 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:

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Meal 100-120 120-160 160-200 200-240 240-280

1 scoop protein powder1 apple10 almonds

1 scoop protein powder1 apple10 almonds

1 scoop protein powder1 apple10 almonds

1 scoop protein powder1 apple1 low fat grano-la bar10 almonds

1 scoop protein powder1 apple1 low fat grano-la bar10 almonds

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

2 oz cooked tempeh2 cups steamed broccoli1 tbsp olive oil

2 oz cooked tempeh1 small sweet potato2 cups steamed broccoli1 tbsp olive oil

2 oz cooked tempeh1 small sweet potato2 cups steamed broccoli1 tbsp olive oil

2 oz cooked tempeh1 small sweet potato2 cups steamed broccoli1 tbsp olive oil

2 oz cooked tempeh1 small sweet potato2 cups steamed broccoli1 tbsp olive oil

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1 cup melons 20 pistachios

1 cup melons 20 pistachios

1 cup melons 20 pistachios

1 cup melons 20 pistachios

1 cup melons 40 pistachios

Week2Friday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit 1/3 cup oatmeal

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit 1/3 cup oatmeal

1⁄2 cup soy grounds salsa Chopped veggies 1 tbsp olive oil 1⁄2 grapefruit 1/3 cup oatmeal

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 2 tbsp �axseeds

1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp �axseeds

1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp �axseeds

Meal 100-120 120-160 160-200 200-240 240-280

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 almonds

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 almonds

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 almonds

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 almonds

1 soy burger Lettuce, onions, peppers, mushrooms1 whole wheat bun10 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

1⁄2 cup chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

1⁄2 cup chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

1⁄2 cup chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

1⁄2 cup chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

1⁄2 cup chick-peas 1⁄2 cup brown rice Salsa2 small slices avocado

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu2 cups mixed greens1 tbsp Italian salad dressing

6 oz tofu1 small sweet potato2 cups mixed greens1 tbsp Italian salad dressing

6 oz tofu1 small sweet potato2 cups mixed greens1 tbsp Italian salad dressing

6 oz tofu1 small sweet potato2 cups mixed greens1 tbsp Italian salad dressing

6 oz tofu1 small sweet potato2 cups mixed greens1 tbsp Italian salad dressing

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese4 tbsp �axseeds

Week2Saturday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables1 slice whole wheat bread

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables1 slice whole wheat bread

1⁄2 cup soy grounds 1 orange Salsa Chopped vegetables1 slice whole wheat bread1 tbsp almond butter

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek yogurt 10 pecans

1⁄2 cup Greek yogurt 10 pecans

1⁄2 cup Greek yogurt1 peach 10 pecans

1⁄2 cup Greek yogurt1 peach 20 pecans

1⁄2 cup Greek yogurt1 peach 20 pecans

Meal 100-120 120-160 160-200 200-240 240-280

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing1 apple

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing1 apple

3 oz tofu2 cups mixed greens1 tbsp Italian salad dressing1 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 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 blueber-ries

1 cup low-fat yogurt1 cup strawber-ries 1 cup blueber-ries

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

2 oz cooked tempeh2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup barley 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup barley 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup barley 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup barley 2 cups steamed broccoli10 almonds

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1 cup berries 10 almonds

1 cup berries 10 almonds

1 cup berries 10 almonds

1 cup berries 10 almonds

1 cup berries 10 almonds

Week2

Sunday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange1 kiwi

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange1 kiwi

1/3 cup oatmeal 2 tbsp natural peanut butter 1 orange1 kiwi

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 1 banana8 cashews

1 scoop whey protein powder 1 banana1 cup berries 8 cashews

1 scoop whey protein powder 1 banana1 cup berries 8 cashews

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

1⁄2 cup chick-peas 1⁄2 cup brown rice 1 cup diced veggies2 tbsp salsa

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 cheese1⁄2 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 cup cottage cheese1⁄2 cup canned fruit in light syrup

1 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 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 Yogurt4 tbsp �axseeds

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Ready?

I may not be there yet, but I’m closer that I was yesterday!

ShoppingLIST

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Dairies

Fruits

Vegetables Seeds and Cereal

Cold Meat

Fish

Meats

• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese

• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus

• Vegetables of your choice • Broccoli • Carrots• Sweet potato • Peppers • Onions• Cauliflower• Lettuce• Spinach• Mushrooms • Celery

• Turkey sausage • Low-fat deli chicken mea• Deli meat low-fat ham

• Salmon• Cod fish• Tilapia fish• A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery

• Chicken breast• Turkey breast • Eggs• Lean steak

• Flax seed • Brown rice• Green beans • Almonds• Pistachios • Oatmeal• Cashews• Walnuts• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla• English Muffin

• Olive Oil• Balsamic vinegar• Tomato sauce • Low-fat mayonnaise • Italian salad dressing

Sauces, oil and dressing

Week3Monday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu Salsa Diced vegeta-bles 1 orange

6 oz tofu Salsa Diced vegeta-bles 1 orange

6 oz tofu Salsa Diced vegeta-bles 1 orange1 slice whole wheat bread

6 oz tofu Salsa Diced vegeta-bles 1 orange1 slice whole wheat bread

6 oz tofu Salsa Diced vegeta-bles 1 orange1 slice whole wheat 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 Yogurt2 tbsp slivered almonds

1⁄2 cup Greek Yogurt1 peach2 tbsp slivered almonds

1⁄2 cup Greek Yogurt1 cup cherries 1 peach2 tbsp slivered almonds

1⁄2 cup Greek Yogurt1 cup cherries 1 peach2 tbsp slivered almonds

Meal 100-120 120-160 160-200 200-240 240-280

1 soy burger Sliced veggies 1 whole wheat bun1 tbsp olive oil salad dressing

1 soy burger Sliced veggies 1 whole wheat bun1 tbsp olive oil salad dressing

1 soy burger Sliced veggies 1 whole wheat bun1 tbsp olive oil salad dressing

1 soy burger 1 whole wheat bun Sliced veggies 1 tbsp olive oil salad dressing 1 apple

1 soy burger 1 whole wheat bun Sliced veggies 1 tbsp olive oil salad dressing 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 scoop whey protein powder 1 banana1 tbsp natural peanut butter

1 scoop whey protein powder 1 banana1 tbsp natural peanut butter

1 scoop whey protein powder 1 banana1 tbsp natural peanut butter

1 scoop whey protein powder 1 tbsp natural peanut butter 1 banana1 low fat grano-la bar

1 scoop whey protein powder 1 tbsp natural peanut butter 1 banana1 low fat grano-la bar

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

2 oz tempeh 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar

2 oz tempeh 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar

2 oz tempeh 1⁄2 cup quinoa 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar

2 oz tempeh 1⁄2 cup quinoa 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar

2 oz tempeh 1⁄2 cup quinoa 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 cup blueber-ries

1⁄2 cup low-fat cottage cheese 1 cup blueber-ries

1⁄2 cup low-fat cottage cheese 1 cup blueber-ries

1⁄2 cup low-fat cottage cheese 1 cup blueber-ries

1⁄2 cup low-fat cottage cheese 1 cup blueber-ries 10 almonds

Week3Tuesday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup low-fat, low sugar yogurt 1 cup raspber-ries

1⁄2 cup low-fat, low sugar yogurt 1 cup raspber-ries

1⁄2 cup low-fat, low sugar yogurt1 cup raspber-ries 10 pecans

1⁄2 cup low-fat, low sugar yogurt1 cup raspber-ries 10 pecans

1⁄2 cup low-fat, low sugar yogurt1 cup raspber-ries 10 pecans

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup lentils1⁄2 cup barley Steamed broccoli 10 almonds

1⁄2 cup lentils1⁄2 cup barley Steamed broccoli 10 almonds

1⁄2 cup lentils1⁄2 cup barley Steamed broccoli 10 almonds

1⁄2 cup lentils1⁄2 cup barley Steamed broccoli 10 almonds

1⁄2 cup lentils1⁄2 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 powder1 banana10 almonds

1 scoop protein powder1 banana10 almonds

1 scoop protein powder1 banana10 almonds

1 scoop protein powder1 banana1 low fat grano-la bar10 almonds

1 scoop protein powder1 banana1 low fat grano-la bar10 almonds

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

1 veggie burger 3 cups mixed greens with light salad dressing

1 veggie burger 1 whole wheat bun3 cups mixed greens with light salad dressing

1 veggie burger 1 whole wheat bun3 cups mixed greens with light salad dressing

1 veggie burger 1 whole wheat bun3 cups mixed greens with light salad dressing

1 veggie burger 1 whole wheat bun3 cups mixed greens with light salad dressing

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese1 tbsp almond butter

1⁄2 cup cottage cheese1 tbsp almond butter

1⁄2 cup cottage cheese1 tbsp almond butter

1⁄2 cup cottage cheese1 tbsp almond butter

1⁄2 cup cottage cheese2 tbsp almond butter

Week3Wednesday

Mid-Morning

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp �axseeds

1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp �axseeds

1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp �axseeds 1 English mu�n with light jelly

1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp �axseeds 1 English mu�n with light jelly

1⁄2 Greek Yogurt 1 cup Raspber-ries 4 tbsp �axseeds 1 English mu�n with light jelly

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 1 nectarine 10 almonds

1 scoop whey protein powder 1 nectarine 10 almonds1 low fat grano-la bar

1 scoop whey protein powder 1 nectarine 10 almonds1 low fat grano-la bar

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

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 oz cooked tempeh Spinach salad with light dressing

2 oz cooked tempeh Spinach salad with light dressing

2 oz cooked tempeh1 small sweet potato Spinach salad with light dressing

2 oz cooked tempeh1 small sweet potato Spinach salad with light dressing

2 oz cooked tempeh1 small sweet potato Spinach salad with light dressing

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup lentils Chopped vegetables1 tbsp slivered almonds

1⁄2 cup lentils1⁄2 cup brown rice Chopped vegetables1 tbsp slivered almonds

1⁄2 cup lentils1⁄2 cup brown rice Chopped vegetables1 tbsp slivered almonds

1⁄2 cup lentils1⁄2 cup brown rice Chopped vegetables1 tbsp slivered almonds

1⁄2 cup lentils1⁄2 cup brown rice Chopped vegetables1 tbsp slivered almonds

Dinner

Mal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek Yogurt20 pistachios

1⁄2 cup Greek Yogurt20 pistachios

1⁄2 cup Greek Yogurt20 pistachios

1⁄2 cup Greek Yogurt2 tbsp �axseeds

1⁄2 cup Greek Yogurt20 pistachios

Week3Thursday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

3 links veggie sausage2 cups grilled veggies1 orange

3 links veggie sausage2 cups grilled veggies1 orange

3 links veggie sausage2 cups grilled veggies1 orange1 slice whole grain bread

3 links veggie sausage2 cups grilled veggies1 orange1 slice whole grain bread

3 links veggie sausage2 cups grilled veggies1 orange1 slice 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 cheese1 cup blackber-ries 10 almonds

1⁄2 cup cottage cheese1 cup blackber-ries 10 almonds

1⁄2 cup cottage cheese1 cup blackber-ries 10 almonds

Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 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:

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Meal 100-120 120-160 160-200 200-240 240-280

1 scoop protein powder1 banana1 tbsp natural peanut butter

1 scoop protein powder1 banana1 tbsp natural peanut butter

1 scoop protein powder1 banana1 tbsp natural peanut butter

1 scoop protein powder1 banana1 tbsp natural peanut butter 5 whole wheat crackers

1 scoop protein powder1 banana1 tbsp natural peanut butter 5 whole wheat crackers

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

3 oz soy burger 2 cups steamed green beans 1 tbsp olive oil

3 oz soy burger 1 whole wheat bun2 cups steamed green beans 1 tbsp olive oil

3 oz soy burger 1 whole wheat bun2 cups steamed green beans 1 tbsp olive oil

3 oz soy burger 1 whole wheat bun2 cups steamed green beans 1 tbsp olive oil

3 oz soy burger 1 whole wheat bun2 cups steamed green beans 1 tbsp olive oil

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1 cup melons 10 almonds

1 cup melons 10 almonds

1 cup melons 10 almonds

1 cup melons 10 almonds

1 cup melons 20 almonds

Week3Friday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1 cup cottage cheese1 peach

1 cup low-fat yogurt1 peach

1 cup cottage cheese1 peach5 whole wheat crackers

1 cup cottage cheese1 peach5 whole wheat crackers

1 cup cottage cheese1 peach5 whole wheat crackers

Meal 100-120 120-160 160-200 200-240 240-280

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:

Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com

Meal 100-120 120-160 160-200 200-240 240-280

1 scoop whey protein powder 1 banana10 pecans

1 scoop whey protein powder 1 banana10 pecans

1 scoop whey protein powder 1 banana10 pecans

1 scoop whey protein powder 1 banana10 pecans

1 scoop whey protein powder 1 banana10 pecans

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup lentils 2 cups mixed greens1 tbsp Italian salad dressing

1⁄2 cup lentils 1⁄2 cup barley 2 cups mixed greens1 tbsp Italian salad dressing

1⁄2 cup lentils 1⁄2 cup barley 2 cups mixed greens1 tbsp Italian salad dressing

1⁄2 cup lentils 1⁄2 cup barley 2 cups mixed greens1 tbsp Italian salad dressing

1⁄2 cup lentils 1⁄2 cup barley 2 cups mixed greens1 tbsp Italian salad dressing

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese4 tbsp �axseeds

Week3Saturday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil 1⁄2 cup barley

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil 1⁄2 cup barley

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil 1⁄2 cup barley

Meal 100-120 120-160 160-200 200-240 240-280

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing1 apple

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing1 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 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

2 oz cooked tempeh2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek yogurt1 cup melons

1⁄2 cup Greek yogurt1 cup melons

1⁄2 cup Greek yogurt1 cup melons

1⁄2 cup Greek yogurt1 cup melons

1⁄2 cup Greek yogurt1 cup melons 10 pistachios

Week3Sunday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange1 slice whole wheat bread

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange1 slice whole wheat bread

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange1 slice whole wheat bread 1 tbsp natural peanut butter

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 yogurt1 cup blueber-ries 8 cashews

1⁄2 cup Greek yogurt1 cup blueber-ries 8 cashews

1⁄2 cup Greek yogurt1 cup blueber-ries 8 cashews

Meal 100-120 120-160 160-200 200-240 240-280

1 soy burger 1 whole wheat bun Lettuce, cucumber, tomato1 plum

1 soy burger 1 whole wheat bun Lettuce, cucumber, tomato1 plum

1 soy burger 1 whole wheat bun Lettuce, cucumber, tomato1 plum

1 soy burger1 whole wheat bun Lettuce, cucumber, tomato 1 plum10 almonds

1 soy burger1 whole wheat bun Lettuce, cucumber, tomato 1 plum10 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

1⁄2 cup cottage cheese1 cup grapes

1⁄2 cup cottage cheese1 cup grapes

1⁄2 cup cottage cheese1 cup grapes

1⁄2 cup cottage cheese2 cup grapes

1⁄2 cup cottage cheese2 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 Yogurt1 cup raspber-ries

1⁄2 cup Greek Yogurt1 cup raspber-ries

1⁄2 cup Greek Yogurt1 cup raspber-ries

1⁄2 cup Greek Yogurt1 cup raspber-ries

1⁄2 cup Greek Yogurt1 cup raspber-ries

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Ready?

Losing weight is a mind game.Change your mind, change your body

ShoppingLIST

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Dairies

Fruits

Vegetables Seeds and Cereal

Cold Meat

Fish

Meats

• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese

• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus

• Vegetables of your choice • Broccoli • Carrots• Sweet potato • Peppers • Onions• Cauliflower• Lettuce• Spinach• Mushrooms • Celery

• Turkey sausage • Low-fat deli chicken mea• Deli meat low-fat ham

• Salmon• Cod fish• Tilapia fish• A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery

• Chicken breast• Turkey breast • Eggs• Lean steak

• Flax seed • Brown rice• Green beans • Almonds• Pistachios • Oatmeal• Cashews• Walnuts• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla• English Muffin

• Olive Oil• Balsamic vinegar• Tomato sauce • Low-fat mayonnaise • Italian salad dressing

Sauces, oil and dressing

Week4Monday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu Salsa Diced vegeta-bles 1 orange

6 oz tofu Salsa Diced vegeta-bles 1 orange

6 oz tofu Salsa Diced vegeta-bles 1 orange1 slice whole wheat bread

6 oz tofu Salsa Diced vegeta-bles 1 orange1 slice whole wheat bread

6 oz tofu Salsa Diced vegeta-bles 1 orange1 slice whole wheat bread1 tbsp natural peanut butter

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 Yogurt1 peach2 tbsp slivered almonds

1⁄2 cup Greek Yogurt1 cup cherries 1 peach2 tbsp slivered almonds

1⁄2 cup Greek Yogurt1 cup cherries 1 peach2 tbsp slivered almonds

Meal 100-120 120-160 160-200 200-240 240-280

1 soy burger Sliced veggies 1 whole wheat bun1 tbsp olive oil salad dressing

1 soy burger Sliced veggies 1 whole wheat bun1 tbsp olive oil salad dressing

1 soy burger Sliced veggies 1 whole wheat bun1 tbsp olive oil salad dressing

1 soy burger 1 whole wheat bun Sliced veggies 1 tbsp olive oil salad dressing 1 apple

1 soy burger 1 whole wheat bun Sliced veggies 1 tbsp olive oil salad dressing 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 scoop whey protein powder 1 banana1 tbsp natural peanut butter

1 scoop whey protein powder 1 banana1 tbsp natural peanut butter

1 scoop whey protein powder 1 banana1 tbsp natural peanut butter

1 scoop whey protein powder 1 tbsp natural peanut butter 1 banana1 low fat grano-la bar

1 scoop whey protein powder 1 tbsp natural peanut butter 1 banana1 low fat grano-la bar

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

2 oz tempeh 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar

2 oz tempeh 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar

2 oz tempeh 1⁄2 cup quinoa 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar

2 oz tempeh 1⁄2 cup quinoa 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar

2 oz tempeh 1⁄2 cup quinoa 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 cup blueber-ries

1⁄2 cup low-fat cottage cheese 1 cup blueber-ries

1⁄2 cup low-fat cottage cheese 1 cup blueber-ries

1⁄2 cup low-fat cottage cheese 1 cup blueber-ries

1⁄2 cup low-fat cottage cheese 1 cup blueber-ries 10 almonds

Week4Tuesday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

5 pieces veggie bacon Salsa Diced veggies, stir-fried1 tbsp olive oil 1 grape fruit

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup low-fat, low sugar yogurt 1 cup raspber-ries

1⁄2 cup low-fat, low sugar yogurt 1 cup raspber-ries

1⁄2 cup low-fat, low sugar yogurt1 cup raspber-ries 10 pecans

1⁄2 cup low-fat, low sugar yogurt1 cup raspber-ries 1 cup blackber-ries 10 pecans

1⁄2 cup low-fat, low sugar yogurt1 cup raspber-ries 1 cup blackber-ries 10 pecans

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup lentils1⁄2 cup barley Steamed broccoli 10 almonds

1⁄2 cup lentils1⁄2 cup barley Steamed broccoli 10 almonds

1⁄2 cup lentils1⁄2 cup barley Steamed broccoli 10 almonds

1⁄2 cup lentils1⁄2 cup barley Steamed broccoli 10 almonds

1⁄2 cup lentils1⁄2 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 powder1 banana10 almonds

1 scoop protein powder1 banana10 almonds

1 scoop protein powder1 banana10 almonds

1 scoop protein powder1 banana1 low fat grano-la bar10 almonds

1 scoop protein powder1 banana1 low fat grano-la bar10 almonds

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

1 veggie burger 3 cups mixed greens with light salad dressing

1 veggie burger 1 whole wheat bun3 cups mixed greens with light salad dressing

1 veggie burger 1 whole wheat bun3 cups mixed greens with light salad dressing

1 veggie burger 1 whole wheat bun3 cups mixed greens with light salad dressing

1 veggie burger 1 whole wheat bun3 cups mixed greens with light salad dressing

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese1 tbsp almond butter

1⁄2 cup cottage cheese1 tbsp almond butter

1⁄2 cup cottage cheese1 tbsp almond butter

1⁄2 cup cottage cheese1 tbsp almond butter

1⁄2 cup cottage cheese2 tbsp almond butter

Week4Wednesday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp �axseeds

1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp �axseeds

1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp �axseeds 1 English mu�n with light jelly

1⁄ 2 Greek Yogurt 1 cup Raspber-ries 2 tbsp �axseeds 1 English mu�n with light jelly

1⁄ 2 Greek Yogurt 1 cup Raspber-ries 2 tbsp �axseeds 1 English mu�n with light jelly

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 1 nectarine 10 almonds

1 scoop whey protein powder 1 nectarine 10 almonds1 low fat grano-la bar

1 scoop whey protein powder 1 nectarine 10 almonds1 low fat grano-la bar

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

1⁄2 cup chick-peas 1⁄2 cup quinoa Salsa Diced peppers, carrots, and onions1 tbsp olive oil

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

100-120 120-160 160-200 200-240 240-280

2 oz cooked tempeh Spinach salad with light dressing

2 oz cooked tempeh Spinach salad with light dressing

2 oz cooked tempeh1 small sweet potato Spinach salad with light dressing

2 oz cooked tempeh1 small sweet potato Spinach salad with light dressing

2 oz cooked tempeh1 small sweet potato Spinach salad with light dressing

Mid-Afternoon

Before Bed

100-120 120-160 160-200 200-240 240-280

1⁄2 cup lentils Chopped vegetables1 tbsp slivered almonds

1⁄2 cup lentils1⁄2 cup brown rice Chopped vegetables1 tbsp slivered almonds

1⁄2 cup lentils1⁄2 cup brown rice Chopped vegetables1 tbsp slivered almonds

1⁄2 cup lentils1⁄2 cup brown rice Chopped vegetables1 tbsp slivered almonds

1⁄2 cup lentils1⁄2 cup brown rice Chopped vegetables1 tbsp slivered almonds

Dinner

100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek Yogurt20 pistachios

1⁄2 cup Greek Yogurt20 pistachios

1⁄2 cup Greek Yogurt20 pistachios

1⁄2 cup Greek Yogurt20 pistachios

1⁄2 cup Greek Yogurt20 pistachios

Meal

Meal

Meal

Week4Thursday

Mid-Morning

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100-120 120-160 160-200 200-240 240-280

3 links veggie sausage2 cups grilled veggies1 orange

3 links veggie sausage2 cups grilled veggies1 orange

3 links veggie sausage2 cups grilled veggies1 orange1 slice whole grain bread

3 links veggie sausage2 cups grilled veggies1 orange1 slice whole grain bread

3 links veggie sausage2 cups grilled veggies1 orange1 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 cheese1 cup blackber-ries 10 almonds

1⁄2 cup cottage cheese1 cup blackber-ries 10 almonds

1⁄2 cup cottage cheese1 cup blackber-ries 10 almonds

100-120 120-160 160-200 200-240 240-280

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

6 oz tofu1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

2 cans of tuna 1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired

Meal

Meal

Meal

Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:

Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com

Meal 100-120 120-160 160-200 200-240 240-280

1 scoop protein powder1 banana1 tbsp natural peanut butter

1 scoop protein powder1 banana1 tbsp natural peanut butter

1 scoop protein powder1 banana1 tbsp natural peanut butter

1 scoop protein powder1 banana1 tbsp natural peanut butter 5 whole wheat crackers

1 scoop protein powder1 banana1 tbsp natural peanut butter 5 whole wheat crackers

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

3 oz soy burger 2 cups steamed green beans 1 tbsp olive oil

3 oz soy burger 1 whole wheat bun2 cups steamed green beans 1 tbsp olive oil

3 oz soy burger 1 whole wheat bun2 cups steamed green beans 1 tbsp olive oil

3 oz soy burger 1 whole wheat bun2 cups steamed green beans 1 tbsp olive oil

3 oz soy burger 1 whole wheat bun2 cups steamed green beans 1 tbsp olive oil

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1 cup melons 10 almonds

1 cup skim milk 10 almonds

1 cup skim milk 10 almonds

1 cup skim milk 10 almonds

1 cup melons 20 almonds

Week4Friday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

1 cup bran cereal 1⁄2 cup low-fat yogurt1 cup blueber-ries

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1 cup cottage cheese1 peach

1 cup cottage cheese1 peach

1 cup cottage cheese1 peach5 whole wheat crackers

1 cup cottage cheese1 peach5 whole wheat crackers

1 cup cottage cheese1 peach5 whole wheat crackers

Meal 100-120 120-160 160-200 200-240 240-280

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

3 oz tofu Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 small baked potato

Take one tablet 20 minutes before your �rst meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, puri�ed water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:

Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com

Meal 100-120 120-160 160-200 200-240 240-280

1 scoop whey protein powder 1 banana10 pecans

1 scoop whey protein powder 1 banana10 pecans

1 scoop whey protein powder 1 banana10 pecans

1 scoop whey protein powder 1 banana20 pecans

1 scoop whey protein powder 1 banana20 pecans

Mid-Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup lentils 2 cups mixed greens1 tbsp Italian salad dressing

1⁄2 cup lentils 1⁄2 cup barley 2 cups mixed greens1 tbsp Italian salad dressing

1⁄2 cup lentils 1⁄2 cup barley 2 cups mixed greens1 tbsp Italian salad dressing

1⁄2 cup lentils 1⁄2 cup barley 2 cups mixed greens1 tbsp Italian salad dressing

1⁄2 cup lentils 1⁄2 cup barley 2 cups mixed greens1 tbsp Italian salad dressing

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese2 tbsp �axseeds

1⁄2 cup cottage cheese4 tbsp �axseeds

Week4Saturday

Mid-Morning

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Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

6 oz tofu Salsa Diced vegeta-bles 1 cup melons1 tbsp olive oil

Breakfast

Lunch

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil 1⁄2 cup barley

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil 1⁄2 cup barley

1⁄2 cup chick-peas Diced vegetables 1 tbsp olive oil 1⁄2 cup barley

Meal 100-120 120-160 160-200 200-240 240-280

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing1 apple

6 slices low-fat veggie deli meat 1 whole wheat wrap2 cups mixed greens1 tbsp Italian salad dressing1 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 cup low-fat yogurt1 cup melons

1 cup low-fat yogurt1 cup melons

1 cup low-fat yogurt1 cup melons

1 cup low-fat yogurt2 cups melons

1 cup low-fat yogurt2 cups melonsMid-

Afternoon

Before Bed

Meal 100-120 120-160 160-200 200-240 240-280

2 oz cooked tempeh2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

2 oz cooked tempeh1⁄2 cup brown rice 2 cups steamed broccoli10 almonds

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek yogurt1 cup melons

1⁄2 cup Greek yogurt1 cup grapes

1⁄2 cup Greek yogurt1 cup grapes

1 cup Greek yogurt1 cup grapes

1⁄2 cup Greek yogurt1 cup melons 10 pistachios

Week4Sunday

Mid-Morning

Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com

Meal 100-120 120-160 160-200 200-240 240-280

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange1 slice whole wheat bread

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange1 slice whole wheat bread

6 oz tofu1 oz cheddar cheese Diced veggies 1 orange1 slice whole wheat bread 1 tbsp natural peanut butter

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 yogurt1 cup blueber-ries 8 cashews

1⁄2 cup Greek yogurt1 cup blueber-ries 8 cashews

1⁄2 cup Greek yogurt1 cup blueber-ries 8 cashews

Meal 100-120 120-160 160-200 200-240 240-280

1 soy burger 1 whole wheat bun Lettuce, cucumber, tomato1 plum

1 soy burger 1 whole wheat bun Lettuce, cucumber, tomato1 plum

1 soy burger 1 whole wheat bun Lettuce, cucumber, tomato1 plum

1 soy burger1 whole wheat bun Lettuce, cucumber, tomato 1 plum10 almonds

1 soy burger1 whole wheat bun Lettuce, cucumber, tomato 1 plum10 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

1⁄2 cup cottage cheese1 cup grapes

1⁄2 cup cottage cheese1 cup grapes

1⁄2 cup cottage cheese1 cup grapes

1⁄2 cup cottage cheese2 cups grapes

1⁄2 cup cottage cheese2 cups 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 moderation)

Cheat meal (eat a meal you're craving but keep serving size in moderation)

Cheat meal (eat a meal you're craving but keep serving size in moderation)

Dinner

Meal 100-120 120-160 160-200 200-240 240-280

1⁄2 cup Greek Yogurt1 cup raspber-ries

1⁄2 cup Greek Yogurt1 cup raspber-ries

1⁄2 cup Greek Yogurt1 cup raspber-ries

1⁄2 cup Greek Yogurt1 cup raspber-ries

1 cup Greek Yogurt1 cup raspber-ries