67
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www.phen375.com#phen375
Vegetarian Non-Active
Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calo-ries, proteins, and carbohydrates to keep your metabolism running quick-ly, 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 specific 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 find 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 specific 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, coffee, soda or any other beverage – it must be water.
NOTE:
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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 flaxseeds
1⁄2 cup Greek Yogurt 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 1 cup raspber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 1 cup raspber-ries 2 tbsp flaxseeds
Meal 100-120 120-160 160-200 200-240 240-280
6 oz firm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz firm tofuSliced veggies1 tbsp olive oil salad dressing1⁄2 cup brown rice
6 oz firm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz firm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz firm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 asparagus1 tbsp olive oil 1 tbsp lemon juice
2 oz cooked tempeh 5 spears asparagus 1 small baked potato1 tbsp olive oil1 tbsp lemon juice
2 oz cooked tempeh5 spears asparagus1 small baked potato1 tbsp olive oil1 tbsp lemon juice
2 oz cooked tempeh5 spears asparagus1 small baked potato1 tbsp olive oil1 tbsp lemon juice
2 oz cooked tempeh5 spears asparagus1 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 firm tofu Celery and carrot sticks1 oz cheddar cheese
6 oz firm tofu Celery and carrot sticks1 oz cheddar cheese
6 oz firm tofu5 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese
6 oz firm tofu 10 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese
6 oz firm 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese4 tbsp flaxseeds
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 cauliflower 1 oz cheddar cheese
6 oz tofu 1⁄2 cup barley Steamed cauliflower 1 oz cheddar cheese
6 oz tofu 1⁄2 cup barley Steamed cauliflower 1 oz cheddar cheese
6 oz tofu 1⁄2 cup barley Steamed cauliflower 1 oz cheddar cheese
6 oz tofu 1⁄2 cup barley Steamed cauliflower 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 granola bar10 almonds
1 scoop protein powder1 apple1 low fat granola 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 flaxseeds
1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp flaxseeds
1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp flaxseeds
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese4 tbsp flaxseeds
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt4 tbsp flaxseeds
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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 flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp flaxseeds
Meal 100-120 120-160 160-200 200-240 240-280
6 oz firm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz firm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz firm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz firm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
6 oz firm tofu Sliced veggies 1 tbsp olive oil salad dressing 1⁄2 cup brown rice
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 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 asparagus1 tbsp olive oil 1 tbsp lemon juice
2 oz cooked tempeh5 spears asparagus1 tbsp olive oil 1 tbsp lemon juice
2 oz cooked tempeh5 spears asparagus1 small baked potato1 tbsp olive oil1 tbsp lemon juice
2 oz cooked tempeh5 spears asparagus1 small baked potato1 tbsp olive oil1 tbsp lemon juice
2 oz cooked tempeh5 spears asparagus1 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 firm tofu Celery and carrot sticks1 oz cheddar cheese
6 oz firm tofu Celery and carrot sticks1 oz cheddar cheese
6 oz firm tofu5 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese
6 oz firm tofu5 whole wheat crackers Celery and carrot sticks1 oz cheddar cheese
6 oz firm 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese4 tbsp flaxseeds
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 fish Steamed cauliflower 1 oz cheddar cheese
6 oz tofu 1⁄2 cup barley Steamed cauliflower 1 oz cheddar cheese
6 oz tofu 1⁄2 cup barley Steamed cauliflower 1 oz cheddar cheese
6 oz tofu 1⁄2 cup barley Steamed cauliflower 1 oz cheddar cheese
6 oz tofu 1⁄2 cup barley Steamed cauliflower 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 granola bar10 almonds
1 scoop protein powder1 apple1 low fat granola 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 flaxseeds
1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp flaxseeds
1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp flaxseeds
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese4 tbsp flaxseeds
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt4 tbsp flaxseeds
Guide provided by Phen375 diet pills | www.phen375.com
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 granola bar
1 scoop whey protein powder 1 tbsp natural peanut butter 1 banana1 low fat granola bar
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
2 oz tempeh 5 spears asparagus1 tbsp olive oil 1 tbsp balsamic vinegar
2 oz tempeh 5 spears asparagus1 tbsp olive oil 1 tbsp balsamic vinegar
2 oz tempeh 1⁄2 cup quinoa 5 spears asparagus1 tbsp olive oil 1 tbsp balsamic vinegar
2 oz tempeh 1⁄2 cup quinoa 5 spears asparagus1 tbsp olive oil 1 tbsp balsamic vinegar
2 oz tempeh 1⁄2 cup quinoa 5 spears asparagus1 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 granola bar10 almonds
1 scoop protein powder1 banana1 low fat granola 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 Raspberries 2 tbsp flaxseeds
1⁄2 Greek Yogurt 1 cup Raspberries 2 tbsp flaxseeds
1⁄2 Greek Yogurt 1 cup Raspberries 2 tbsp flaxseeds 1 English muffin with light jelly
1⁄2 Greek Yogurt 1 cup Raspberries 2 tbsp flaxseeds 1 English muffin with light jelly
1⁄2 Greek Yogurt 1 cup Raspberries 4 tbsp flaxseeds 1 English muffin 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 granola bar
1 scoop whey protein powder 1 nectarine 10 almonds1 low fat granola 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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
2 oz cooked tempeh Spin-ach salad with light dressing
2 oz cooked tempeh Spin-ach 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 flaxseeds
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 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 flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese4 tbsp flaxseeds
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melonsMid-
Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup grapes
1⁄2 cup cottage cheese1 cup grapes
1⁄2 cup cottage cheese1 cup grapes
1⁄2 cup cottage 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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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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 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 granola bar
1 scoop whey protein powder 1 tbsp natural peanut butter 1 banana1 low fat granola bar
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
2 oz tempeh 5 spears asparagus1 tbsp olive oil 1 tbsp balsamic vinegar
2 oz tempeh 5 spears asparagus1 tbsp olive oil 1 tbsp balsamic vinegar
2 oz tempeh 1⁄2 cup quinoa 5 spears asparagus1 tbsp olive oil 1 tbsp balsamic vinegar
2 oz tempeh 1⁄2 cup quinoa 5 spears asparagus1 tbsp olive oil 1 tbsp balsamic vinegar
2 oz tempeh 1⁄2 cup quinoa 5 spears asparagus1 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 banana10 almonds
1 scoop protein powder1 banana10 almonds
1 scoop protein powder1 banana10 almonds
1 scoop protein powder1 banana1 low fat granola bar10 almonds
1 scoop protein powder1 banana1 low fat granola 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 flaxseeds
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp flaxseeds
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp flaxseeds 1 English muffin with light jelly
1⁄ 2 Greek Yogurt 1 cup Raspber-ries 2 tbsp flaxseeds 1 English muffin with light jelly
1⁄ 2 Greek Yogurt 1 cup Raspber-ries 2 tbsp flaxseeds 1 English muffin 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 granola bar
1 scoop whey protein powder 1 nectarine 10 almonds1 low fat granola 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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100-120 120-160 160-200 200-240 240-280
2 oz cooked tempeh Spin-ach salad with light dressing
2 oz cooked tempeh Spin-ach 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 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 flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese4 tbsp flaxseeds
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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons
1 cup low-fat 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
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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 first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified 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
