You can also swap out food items by referring to the substitution guides on the final pages of this manual.

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2 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like a certain meal or snack, you can use it instead of another meal or snack, as long as they re the same portion size. You can also swap out food items by referring to the substitution guides on the final pages of this manual. Meal Timing: You can combine two meals or two snacks or a meal and a snack into a larger meal/snack throughout any given day as well. It s your choice how many meals you decide to eat. This plan is laid out with 6 meals per day in the form of larger meals and smaller snacks. You can simply follow along in this fashion eating 6 times per day, or you can combine meals and snacks into 3 meals. In most cases you ll find a happy medium between 6 and 3 meals per day. Understanding the Calorie Counts: Please note that the calorie counts in your Program are based on the macro-nutrient profile (Protein, Carb, or Fat) of the ingredients in the recipes. For example, cheese contains fat and carbs, but the calories for cheese are calculated as if it is mostly a protein. Milk is calculated as a balance of protein and carbs even though there is a small amount of fat in it. You ll see a P, C, F, or PC for the item portion, this is done so you can easily make substitutions based on the portion given. P = Protein, C = Carbs, F = Fat, and PC = Protein + Carb. You can use the substitution charts at the end of this manual to find other things to eat and using these portion counts you will always be on target with your nutrition goals. This style of portion tracking means the calories listed in your program are lower than what you re actually consuming by approximately total calories depending on the foods within that daily plan. We do this so you can easily find and use the foods within the substitution charts to customize your plan whenever you feel like it. Therefore the calorie count the calculator gives you will be your guide for choosing the correct meal plan. This plan will work for a calorie range between calories. If you need to make an adjustment on total calories you can simply add or subtract one meal or snack per day. I suggest you test following the program as laid out for 14 days. Then evaluate your progress at this point. If you feel like you re not gaining muscle fast enough you can add a snack or meal that adds up to approximately calories per day. Test again after 14 more days to be sure you re making the gains you expected. You should only need to do this one test. For most people the meals and calories built right into the program will be enough, but for some of us an extra meal/snack will be required. Simply choose from any of the meals and snacks you find throughout the program and add it to your daily routine. You can have it as a separate meal/snack or add it to one of your existing meals/snacks to make it larger. If you make an addition to an existing meal I suggest doing it at the end of the day if possible.

3 Day: 1 Breakfast Meal : P:7 C:4 F:7 8 Egg whites 2 oz Cheese, low or non fat 1 cup Celery 1 Pepper (bell or cubanelle) 1 Nectarine 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 3/4 cup Watermelon Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 6 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Broccoli 1 cup Brussels sprouts 2 cups Cauliflower 1/4 cup Chickpeas Snack Meal : P:3 C:2 F:2 1/2 Orange 1 cup Raspberries 12 Peanuts 7.00 F.33 C.67 C.67 C.67 C Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way! Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy! Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

4 Day: 2 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes 2 1/3 tsp Olive or monounsaturated oil 1 oz Hard cheeses, light/low fat 1 slice Sourdough bread Snack Meal : P:4 C:2 F:4 1 Kiwi Mid Meal Meal : P:7 C:3 F:6 7 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F: 3 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 30 Peanuts Snack Meal : P:3 C:2 F:2 1/2 Tangelo 7.00 F 1.00 P C 1.00 P Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. Sweet and Sour Pork and Cabbage Cut the pork into strips and saute with the vegetables until it is thoroughly cooked, then season to taste. Milk & Peanuts A tall glass of milk and a handful of peanuts. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

5 Day: 3 Breakfast Meal : P:7 C:4 F:7 3 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 2/3 Banana 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow Snack Meal : P:3 C:2 F:2 1/2 Tangelo 7.00 F.67 C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad. Cheese, Applesauce & Peanuts Enjoy this quick snack. Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

6 Day: 4 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 1 cup Peaches, canned 1 tsp Olive or monounsaturated oil 1 slice Whole grain bread 4 tsp Peanut butter, natural 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/2 cup Guava Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 1/2 cup Celery 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 2 cups Lettuce, romaine 3/4 cup Mushrooms 1/4 cup Radishes 1 1/2 Tomatoes 1/2 Apple Snack Meal : P:3 C:2 F: 3 1/8 Cantaloupe 1 1/2 Apricots 1 tsp Olive or monounsaturated oil Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2/3 cup Rice 1/2 cup Lettuce, romaine 1/2 cup Cucumber 1/2 cup Mushrooms 1 Tomato 1/2 Pepper (bell or cubanelle) 3 Almonds, whole Snack Meal : P:3 C:2 F:2 1 Peach 1.00 P.20 C.38 C.06 C.75 C.05 C.13 C 1.00 F A simple breakfast. Enjoy fruit on the side. Protein Smoothie Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. Combine these ingredients for a refreshing snack! Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice).

7 Day: 5 Breakfast Meal : P:7 C:4 F:7 10 Egg whites 1 cup Mandarin orange, canned 2 1/3 tsp Olive or monounsaturated oil 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal Meal : P:7 C:3 F:6 1/2 cup Lentils 1 1/4 cups Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 10 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F:2 1/2 cup Blueberries 5.00 P 3.00 C 7.00 F 1.00 P C 5.00 P.08 C A simple breakfast. Enjoy the fruit on the side. Savory Lentils with Goat Cheese Cook the lentils in water until done, then mix with goat cheese and chopped scallions. Season to taste. Enjoy the fruit for dessert. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Baked Haddock and Vegetables Try seasoning the haddock and baking it in the oven. Sauté the mushrooms and peppers and set atop a bed of chickpeas. Truly a unique dining experience! Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

8 Day: 6 Breakfast Meal : P:7 C:4 F:7 10 Egg whites 1 cup Oatmeal 2 1/3 tsp Olive or monounsaturated oil 2 oz Cheddar cheese, light/low fat 1/3 cup Applesauce Snack Meal : P:4 C:2 F:4 1/2 cup Guava Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 5.00 P 3.00 C 7.00 F 3.00 C.30 C.67 C Eggs with oatmeal on the side. Enjoy applesauce on teh side on in the oatmeal with your oils! Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill! Cheese and Grape Snack Enjoy items separately! Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

9 Day: 7 Breakfast Meal : P:7 C:4 F:7 2 cups Milk, low fat (1%) 2 oz Cheese, low or non fat 1 Pear 7 Macadamia nuts Snack Meal : P:4 C:2 F:4 1/2 Nectarine Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 Orange 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/2 cup Tomato, puree Snack Meal : P:3 C:2 F:2 1 cup Raspberries C 7.00 F.67 C A quick, easy, and tasty breakfast to start your day. Sautéed Shrimp and Vegetables Sauté the shrimp in water and quickly cook the vegetables in the hot saucepan, ensuring they keep their firmness (this is called al denté). Dress with olive oil and you're on the way to a healthy lunch! Cheese, Orange and Peanuts. A quick snack to keep you going! Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

10 Day: 8 Breakfast Meal : P:7 C:4 F:7 3 oz Cheddar cheese, light/low fat 1 cup Cereal, cold 21 Almonds, whole 1/2 cup Blueberries Snack Meal : P:4 C:2 F:4 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil Mid Meal Meal : P:7 C:3 F:6 4 oz Beef, lean cuts 3 oz Cheese, low or non fat 1 Corn tortillas 1/6 Pepper (bell or cubanelle) 1/8 Tomato 1/4 Cantaloupe 1/4 cup Salsa 1/6 cup Onions 2 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1 cup Raspberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Turkey breast, skinless 3 cups Broccoli 1/2 cup Onions 1/3 cup Applesauce 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries 7.00 F 1.00 F.08 C.06 C.33 C Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work! Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Steak Wrap Cut beef into 1 inch strips. In a medium pan, heat oil. Add beef with desired seasonings and pan fry until cooked. You can pan fry the vegetables or have them raw. Mix all ingredients and serve in the pita pocket. Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack. Quick Turkey Dinner Saute and season the vegetables, then sprinkle the almonds over them. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

11 Day: 9 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 35 grams Protein powder 1 cup Raspberries 2 1/3 tsp Olive or monounsaturated oil 1 Kiwi Snack Meal : P:4 C:2 F:4 1/2 cup Mulberries Mid Meal Meal : P:7 C:3 F:6 4 oz Cheese, low or non fat 1 slice Whole grain bread 1 Peach 18 Almonds, whole 4 1/2 oz Chicken breast, deli style Snack Meal : P:3 C:2 F: 3 1 Peach 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 1/4 cup Kidney beans 1/4 cup Onions 1/4 cup Tomato, puree 1/2 cup Salsa Snack Meal : P:3 C:2 F:2 1/2 cup Boysenberries C 5.00 P 7.00 F Chop the fruit and mix with the remaining ingredients. Cheese and chicken sandwich with fruit and nuts for dessert. Sweet and Spicy Peaches Gently heat peeled, pitted and sliced peaches with some vanilla extract, allspice, brown sugar and water until hot. In a bowl combine yogurt and protein powder and top with heated fruit. Herbed Beef and Bean Stew Cut the beef into cubes, then saute in oil until brown. Add the vegetables and saute, then add the remaining ingredients. Season this with salt, pepper, garlic, and rosemary if you have it. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

12 Day: 10 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 35 grams Protein powder 2 Kiwis 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/2 Tangerine Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 2 cups Lettuce, romaine 1/4 cup Mushrooms 1/4 cup Celery 1/2 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/2 cup Grapes 1 Kiwi 18 Peanuts Dinner Meal : P:7 C:3 F:5 5 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/5 cup Salsa 1/4 Pepper (bell or cubanelle) 1/5 cup Onions 1/2 whole Pita 1/2 Apple 1/5 Tomato 9 Almonds, whole Snack Meal : P:3 C:2 F:2 3/4 cup Papaya C 5.00 P 7.00 F.20 C.13 C.13 C 5.00 P.40 C.13 C.40 C.10 C Chop the fruit and mix with the remaining ingredients. Fast and easy, this is a great breakfast when you're in a hurry! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Chickpea Salad Mix diced chicken in with the rest of the salad ingredients and top with a balsamic vinegar and olive oil dressing. A great lunch at home or on the go! Cottage Cheese, Grapes, Kiwi and Peanuts Separately or together, a great combination! Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Protein Smoothie Total Daily : Protein: 31 Carbohydrates: 16 Fat:

13 Day: 11 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 3 oz Cheese, low or non fat 2/3 cup Applesauce 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/4 Nectarine 1/4 Orange Mid Meal Meal : P:7 C:3 F:6 4 oz Cheese, low or non fat 1 Tomato 1 Pepper (bell or cubanelle) 1 cup Cucumber 3 cups Lettuce, romaine 1 1/2 cups Broccoli Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/3 cup Applesauce 1/4 Peach 1/4 cup Strawberries 1/4 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/2 cup Kidney beans 1 1/2 cups Cucumber Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple C 7.00 F.30 C.67 C.38 C Very easy to prepare, but balanced to start your day off right! Chef's Salad Topped with Cheese Chop ingredients and toss with olive oil and vinegar dressing. Make the salad with as much lettuce as you are comfortable with, it's okay to reduce quantity. Fresh Fruit with Creamy Sauce Combine cottage cheese with cinnamon and nutmeg and blend until smooth. Pour over fruit in a small bowl and top with slivered almonds. Serve immediately. Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve! Total Daily : Protein: 31 Carbohydrates: 16 Fat:

14 Day: 12 Breakfast Meal : P:7 C:4 F:7 1/4 cup Yogurt, plain, low fat 3/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/4 Cantaloupe 1/4 cup Grapes 7 Macadamia nuts 1 cup Bran cereal, all varieties Snack Meal : P:4 C:2 F:4 1/3 cup Mango Mid Meal Meal : P:7 C:3 F:6 1/2 cup Milk, low fat (1%) 10 oz Shrimp 1 1/4 Peppers (bell or cubanelle) 3/4 cup Celery 1/2 cup Tomato, puree 1/4 cup Onions Snack Meal : P:3 C:2 F: 3 1/2 cup Cottage cheese, light/low fat 1 Plum 3 Macadamia nuts Dinner Meal : P:7 C:3 F:5 7 oz Bass, freshwater 1 1/2 cups Beans, green or yellow 3 cups Broccoli 2 cups Mushrooms Snack Meal : P:3 C:2 F:2 1/2 cup Pineapple.50 PC 3.57 P 7.00 F.50 PC 6.67 P.63 C.38 C Mix all ingredients together and enjoy this refreshing meal! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Louisiana-Style Shrimp Sauté shrimp and vegetables, add tomato and seasonings (spicy ones are best!), serve hot. Cottage cheese, yogurt, fruit and nuts taste great mixed together! Grilled Bass and Vegetables. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

15 Day: 13 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/2 cup Onions 2 1/3 tsp Olive or monounsaturated oil 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/2 cup Mulberries Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 2 cups Mushrooms 2 cups Tomato, canned Snack Meal : P:3 C:2 F: 3 1 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/2 cup Salsa 1/4 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 1 tsp Olive or monounsaturated oil 6 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 Pear 7.00 F 1.00 P 1.00 P.33 C.13 C.08 C Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Protein Smoothie Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

16 Day: 14 Breakfast Meal : P:7 C:4 F:7 4 oz Cheese, low or non fat 1/2 cup Peaches, canned 1 Plum 18 Peanuts 4 Macadamia nuts 1 slice Sourdough bread Snack Meal : P:4 C:2 F:4 1/2 Nectarine Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1/4 cup Blueberries 1/2 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned.67 C Chicken and Chickpea Salad Grill chicken, then slice and place on top of a mixed chickpea salad. At home or on the go, this is a great meal! A refreshing snack. You can mix the yogurt with the fruit or eat separately. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

17 Day: 15 Breakfast Meal : P:7 C:4 F:7 10 Egg whites 1 cup Oatmeal 2 1/3 tsp Olive or monounsaturated oil 2 oz Cheddar cheese, light/low fat 1/3 cup Applesauce Snack Meal : P:4 C:2 F:4 1/3 cup Mango Mid Meal Meal : P:7 C:3 F:6 1/2 cup Milk, low fat (1%) 10 oz Shrimp 1 1/4 Peppers (bell or cubanelle) 3/4 cup Celery 1/2 cup Tomato, puree 1/4 cup Onions Snack Meal : P:3 C:2 F: 3 1 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/2 cup Salsa 1/4 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 1 tsp Olive or monounsaturated oil 6 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned 5.00 P 3.00 C 7.00 F.50 PC 6.67 P.63 C.38 C 1.00 P.33 C.13 C.08 C Eggs with oatmeal on the side. Enjoy applesauce on teh side on in the oatmeal with your oils! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Louisiana-Style Shrimp Sauté shrimp and vegetables, add tomato and seasonings (spicy ones are best!), serve hot. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

18 Day: 16 Breakfast Meal : P:7 C:4 F:7 10 Egg whites 1 cup Mandarin orange, canned 2 1/3 tsp Olive or monounsaturated oil 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/2 cup Mulberries Mid Meal Meal : P:7 C:3 F:6 7 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F: 3 1 Peach 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/2 cup Tomato, puree Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple 5.00 P 3.00 C 7.00 F 1.00 P.67 C A simple breakfast. Enjoy the fruit on the side. Protein Smoothie Sweet and Sour Pork and Cabbage Cut the pork into strips and saute with the vegetables until it is thoroughly cooked, then season to taste. Sweet and Spicy Peaches Gently heat peeled, pitted and sliced peaches with some vanilla extract, allspice, brown sugar and water until hot. In a bowl combine yogurt and protein powder and top with heated fruit. Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

19 Day: 17 Breakfast Meal : P:7 C:4 F:7 10 Egg whites 1 cup Mandarin orange, canned 2 1/3 tsp Olive or monounsaturated oil 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/2 Nectarine Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/3 cup Applesauce 1/4 Peach 1/4 cup Strawberries 1/4 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2/3 cup Rice 1/2 cup Lettuce, romaine 1/2 cup Cucumber 1/2 cup Mushrooms 1 Tomato 1/2 Pepper (bell or cubanelle) 3 Almonds, whole Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 5.00 P 3.00 C 7.00 F 1.00 P.05 C.13 C 1.00 F A simple breakfast. Enjoy the fruit on the side. Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad. Fresh Fruit with Creamy Sauce Combine cottage cheese with cinnamon and nutmeg and blend until smooth. Pour over fruit in a small bowl and top with slivered almonds. Serve immediately. Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice). Protein Smoothie Total Daily : Protein: 31 Carbohydrates: 16 Fat:

20 Day: 18 Breakfast Meal : P:7 C:4 F:7 3 oz Cheddar cheese, light/low fat 1 cup Cereal, cold 21 Almonds, whole 1/2 cup Blueberries Snack Meal : P:4 C:2 F:4 1/2 Nectarine Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 2 cups Lettuce, romaine 1/4 cup Mushrooms 1/4 cup Celery 1/2 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 Orange 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Turkey breast, skinless 3 cups Broccoli 1/2 cup Onions 1/3 cup Applesauce 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries 7.00 F.20 C.13 C.13 C Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work! Chicken and Chickpea Salad Mix diced chicken in with the rest of the salad ingredients and top with a balsamic vinegar and olive oil dressing. A great lunch at home or on the go! Cheese, Orange and Peanuts. A quick snack to keep you going! Quick Turkey Dinner Saute and season the vegetables, then sprinkle the almonds over them. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

21 Day: 19 Breakfast Meal : P:7 C:4 F:7 3 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 2/3 Banana 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1 Kiwi Mid Meal Meal : P:7 C:3 F:6 4 oz Cheese, low or non fat 1 Tomato 1 Pepper (bell or cubanelle) 1 cup Cucumber 3 cups Lettuce, romaine 1 1/2 cups Broccoli Snack Meal : P:3 C:2 F: 3 1/2 cup Cottage cheese, light/low fat 1 Plum 3 Macadamia nuts Dinner Meal : P:7 C:3 F:5 5 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/5 cup Salsa 1/4 Pepper (bell or cubanelle) 1/5 cup Onions 1/2 whole Pita 1/2 Apple 1/5 Tomato 9 Almonds, whole Snack Meal : P:3 C:2 F:2 1 cup Raspberries 7.00 F.30 C 5.00 P.40 C.13 C.40 C.10 C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. Chef's Salad Topped with Cheese Chop ingredients and toss with olive oil and vinegar dressing. Make the salad with as much lettuce as you are comfortable with, it's okay to reduce quantity. Cottage cheese, yogurt, fruit and nuts taste great mixed together! Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve.

22 Day: 20 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 3 oz Cheese, low or non fat 2/3 cup Applesauce 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1 Kiwi Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 2 cups Mushrooms 2 cups Tomato, canned Snack Meal : P:3 C:2 F: 3 1 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 30 Peanuts Snack Meal : P:3 C:2 F:2 1 cup Raspberries C 7.00 F Very easy to prepare, but balanced to start your day off right! Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

23 Day: 21 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 35 grams Protein powder 1 cup Raspberries 2 1/3 tsp Olive or monounsaturated oil 1 Kiwi Snack Meal : P:4 C:2 F:4 1/3 cup Mango Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 6 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Bass, freshwater 1 1/2 cups Beans, green or yellow 3 cups Broccoli 2 cups Mushrooms Snack Meal : P:3 C:2 F:2 1/2 Orange 1 cup Raspberries 12 Peanuts C 5.00 P 7.00 F.33 C.67 C Chop the fruit and mix with the remaining ingredients. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way! Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy! Grilled Bass and Vegetables. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

24 Day: 22 Breakfast Meal : P:7 C:4 F:7 4 oz Cheese, low or non fat 1/2 cup Peaches, canned 1 Plum 18 Peanuts 4 Macadamia nuts 1 slice Sourdough bread Snack Meal : P:4 C:2 F:4 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal Meal : P:7 C:3 F:6 4 oz Cheese, low or non fat 1 Tomato 1 Pepper (bell or cubanelle) 1 cup Cucumber 3 cups Lettuce, romaine 1 1/2 cups Broccoli Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 1/4 cup Kidney beans 1/4 cup Onions 1/4 cup Tomato, puree 1/2 cup Salsa Snack Meal : P:3 C:2 F:2 1/2 Pear.30 C Chef's Salad Topped with Cheese Chop ingredients and toss with olive oil and vinegar dressing. Make the salad with as much lettuce as you are comfortable with, it's okay to reduce quantity. Cheese, Applesauce & Peanuts Enjoy this quick snack. Herbed Beef and Bean Stew Cut the beef into cubes, then saute in oil until brown. Add the vegetables and saute, then add the remaining ingredients. Season this with salt, pepper, garlic, and rosemary if you have it. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

25 Day: 23 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 1 cup Peaches, canned 1 tsp Olive or monounsaturated oil 1 slice Whole grain bread 4 tsp Peanut butter, natural 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/4 Nectarine 1/4 Orange Mid Meal Meal : P:7 C:3 F:6 1/2 cup Lentils 1 1/4 cups Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) Snack Meal : P:3 C:2 F: 3 1 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 1.00 P C 5.00 P.08 C.30 C.67 C A simple breakfast. Enjoy fruit on the side. Savory Lentils with Goat Cheese Cook the lentils in water until done, then mix with goat cheese and chopped scallions. Season to taste. Enjoy the fruit for dessert. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad. Protein Smoothie Total Daily : Protein: 31 Carbohydrates: 16 Fat:

26 Day: 24 Breakfast Meal : P:7 C:4 F:7 3 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 2/3 Banana 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/2 cup Guava Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/2 cup Grapes 1 Kiwi 18 Peanuts Dinner Meal : P:7 C:3 F:5 10 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries 7.00 F 3.00 C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill! Cottage Cheese, Grapes, Kiwi and Peanuts Separately or together, a great combination! Baked Haddock and Vegetables Try seasoning the haddock and baking it in the oven. Sauté the mushrooms and peppers and set atop a bed of chickpeas. Truly a unique dining experience! Total Daily : Protein: 31 Carbohydrates: 16 Fat:

27 Day: 25 Breakfast Meal : P:7 C:4 F:7 10 Egg whites 1 cup Mandarin orange, canned 2 1/3 tsp Olive or monounsaturated oil 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/2 Tangerine Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1/4 cup Blueberries 1/2 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 1/4 cup Kidney beans 1/4 cup Onions 1/4 cup Tomato, puree 1/2 cup Salsa Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 5.00 P 3.00 C 7.00 F 1.00 P.67 C A simple breakfast. Enjoy the fruit on the side. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Chickpea Salad Grill chicken, then slice and place on top of a mixed chickpea salad. At home or on the go, this is a great meal! A refreshing snack. You can mix the yogurt with the fruit or eat separately. Herbed Beef and Bean Stew Cut the beef into cubes, then saute in oil until brown. Add the vegetables and saute, then add the remaining ingredients. Season this with salt, pepper, garlic, and rosemary if you have it. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

28 Day: 26 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes 2 1/3 tsp Olive or monounsaturated oil 1 oz Hard cheeses, light/low fat 1 slice Sourdough bread Snack Meal : P:4 C:2 F:4 1/2 cup Mulberries Mid Meal Meal : P:7 C:3 F:6 1/2 cup Lentils 1 1/4 cups Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/2 cup Grapes 1 Kiwi 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 30 Peanuts Snack Meal : P:3 C:2 F:2 1/2 Tangelo 7.00 F 1.00 P C 5.00 P.08 C Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. Savory Lentils with Goat Cheese Cook the lentils in water until done, then mix with goat cheese and chopped scallions. Season to taste. Enjoy the fruit for dessert. Cottage Cheese, Grapes, Kiwi and Peanuts Separately or together, a great combination! Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

29 Day: 27 Breakfast Meal : P:7 C:4 F:7 4 oz Cheese, low or non fat 1/2 cup Peaches, canned 1 Plum 18 Peanuts 4 Macadamia nuts 1 slice Sourdough bread Snack Meal : P:4 C:2 F:4 1 Kiwi Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 2 cups Lettuce, romaine 1/4 cup Mushrooms 1/4 cup Celery 1/2 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/2 cup Tomato, puree Snack Meal : P:3 C:2 F:2 1/2 cup Boysenberries.20 C.13 C.13 C.67 C Chicken and Chickpea Salad Mix diced chicken in with the rest of the salad ingredients and top with a balsamic vinegar and olive oil dressing. A great lunch at home or on the go! Cheese, Applesauce & Peanuts Enjoy this quick snack. Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

30 Day: 28 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 35 grams Protein powder 2 Kiwis 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/2 Nectarine Mid Meal Meal : P:7 C:3 F:6 4 oz Beef, lean cuts 3 oz Cheese, low or non fat 1 Corn tortillas 1/6 Pepper (bell or cubanelle) 1/8 Tomato 1/4 Cantaloupe 1/4 cup Salsa 1/6 cup Onions 2 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1 cup Raspberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Pineapple C 5.00 P 7.00 F.08 C.06 C.33 C Chop the fruit and mix with the remaining ingredients. Fast and easy, this is a great breakfast when you're in a hurry! Steak Wrap Cut beef into 1 inch strips. In a medium pan, heat oil. Add beef with desired seasonings and pan fry until cooked. You can pan fry the vegetables or have them raw. Mix all ingredients and serve in the pita pocket. Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

31 Day: 29 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/2 cup Onions 2 1/3 tsp Olive or monounsaturated oil 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/3 cup Mango Mid Meal Meal : P:7 C:3 F:6 4 oz Cheese, low or non fat 1 Tomato 1 Pepper (bell or cubanelle) 1 cup Cucumber 3 cups Lettuce, romaine 1 1/2 cups Broccoli Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/2 cup Salsa 1/4 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 1 tsp Olive or monounsaturated oil 6 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 cup Pineapple 7.00 F 1.00 P.30 C 1.00 P.33 C.13 C.08 C Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chef's Salad Topped with Cheese Chop ingredients and toss with olive oil and vinegar dressing. Make the salad with as much lettuce as you are comfortable with, it's okay to reduce quantity. Cheese, Applesauce & Peanuts Enjoy this quick snack. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Total Daily : Protein: 31 Carbohydrates: 16 Fat: **

32 Day: 30 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 3 oz Cheese, low or non fat 2/3 cup Applesauce 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 2 cups Mushrooms 2 cups Tomato, canned Snack Meal : P:3 C:2 F: 3 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder Dinner Meal : P:7 C:3 F:5 7 oz Bass, freshwater 1 1/2 cups Beans, green or yellow 3 cups Broccoli 2 cups Mushrooms Snack Meal : P:3 C:2 F:2 1 Peach C 7.00 F 1.00 F C 1.00 P Very easy to prepare, but balanced to start your day off right! Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Milk & Peanuts A tall glass of milk and a handful of peanuts. Grilled Bass and Vegetables. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

33 Day: 31 Breakfast Meal : P:7 C:4 F:7 8 Egg whites 2 oz Cheese, low or non fat 1 cup Celery 1 Pepper (bell or cubanelle) 1 Nectarine 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 3/4 cup Watermelon Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 7.00 F C 1.00 P Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Sautéed Shrimp and Vegetables Sauté the shrimp in water and quickly cook the vegetables in the hot saucepan, ensuring they keep their firmness (this is called al denté). Dress with olive oil and you're on the way to a healthy lunch! Milk & Peanuts A tall glass of milk and a handful of peanuts. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

34 Day: 32 Breakfast Meal : P:7 C:4 F:7 1/4 cup Yogurt, plain, low fat 3/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/4 Cantaloupe 1/4 cup Grapes 7 Macadamia nuts 1 cup Bran cereal, all varieties Snack Meal : P:4 C:2 F:4 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Mid Meal Meal : P:7 C:3 F:6 4 oz Cheese, low or non fat 1 slice Whole grain bread 1 Peach 18 Almonds, whole 4 1/2 oz Chicken breast, deli style Snack Meal : P:3 C:2 F: 3 1/8 Cantaloupe 1 1/2 Apricots 1 tsp Olive or monounsaturated oil Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Broccoli 1 cup Brussels sprouts 2 cups Cauliflower 1/4 cup Chickpeas Snack Meal : P:3 C:2 F:2 1 cup Raspberries.50 PC 3.57 P 7.00 F.67 C.67 C Mix all ingredients together and enjoy this refreshing meal! Cheese and chicken sandwich with fruit and nuts for dessert. Combine these ingredients for a refreshing snack! Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

35 Day: 33 Breakfast Meal : P:7 C:4 F:7 8 Egg whites 2 oz Cheese, low or non fat 1 cup Celery 1 Pepper (bell or cubanelle) 1 Nectarine 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/2 cup Mulberries Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/2 cup Grapes 1 Kiwi 18 Peanuts Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow Snack Meal : P:3 C:2 F:2 1/2 Tangelo 7.00 F.67 C Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. Protein Smoothie Sautéed Shrimp and Vegetables Sauté the shrimp in water and quickly cook the vegetables in the hot saucepan, ensuring they keep their firmness (this is called al denté). Dress with olive oil and you're on the way to a healthy lunch! Cottage Cheese, Grapes, Kiwi and Peanuts Separately or together, a great combination! Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

36 Day: 34 Breakfast Meal : P:7 C:4 F:7 1/4 cup Yogurt, plain, low fat 3/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/4 Cantaloupe 1/4 cup Grapes 7 Macadamia nuts 1 cup Bran cereal, all varieties Snack Meal : P:4 C:2 F:4 1/2 Nectarine Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 2 cups Mushrooms 2 cups Tomato, canned Snack Meal : P:3 C:2 F: 3 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/2 cup Kidney beans 1 1/2 cups Cucumber Snack Meal : P:3 C:2 F:2 1/2 cup Boysenberries.50 PC 3.57 P 7.00 F C 1.00 P.67 C.38 C Mix all ingredients together and enjoy this refreshing meal! Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Milk & Peanuts A tall glass of milk and a handful of peanuts. Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve! Total Daily : Protein: 31 Carbohydrates: 16 Fat:

37 Day: 35 Breakfast Meal : P:7 C:4 F:7 3 oz Cheddar cheese, light/low fat 1 cup Cereal, cold 21 Almonds, whole 1/2 cup Blueberries Snack Meal : P:4 C:2 F:4 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil Mid Meal Meal : P:7 C:3 F:6 1/2 cup Milk, low fat (1%) 10 oz Shrimp 1 1/4 Peppers (bell or cubanelle) 3/4 cup Celery 1/2 cup Tomato, puree 1/4 cup Onions Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 10 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries 7.00 F 1.00 F.50 PC 6.67 P.63 C.38 C Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work! Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Louisiana-Style Shrimp Sauté shrimp and vegetables, add tomato and seasonings (spicy ones are best!), serve hot. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Baked Haddock and Vegetables Try seasoning the haddock and baking it in the oven. Sauté the mushrooms and peppers and set atop a bed of chickpeas. Truly a unique dining experience! Total Daily : Protein: 31 Carbohydrates: 16 Fat:

38 Day: 36 Breakfast Meal : P:7 C:4 F:7 3 oz Cheddar cheese, light/low fat 1 cup Cereal, cold 21 Almonds, whole 1/2 cup Blueberries Snack Meal : P:4 C:2 F:4 1/4 Nectarine 1/4 Orange Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 6 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 1 Peach 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 5 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/5 cup Salsa 1/4 Pepper (bell or cubanelle) 1/5 cup Onions 1/2 whole Pita 1/2 Apple 1/5 Tomato 9 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned 7.00 F 5.00 P.40 C.13 C.40 C.10 C Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work! Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way! Sweet and Spicy Peaches Gently heat peeled, pitted and sliced peaches with some vanilla extract, allspice, brown sugar and water until hot. In a bowl combine yogurt and protein powder and top with heated fruit. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

39 Day: 37 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 35 grams Protein powder 2 Kiwis 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 3/4 cup Watermelon Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 1/2 cup Celery 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 2 cups Lettuce, romaine 3/4 cup Mushrooms 1/4 cup Radishes 1 1/2 Tomatoes 1/2 Apple Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1/4 cup Blueberries 1/2 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Broccoli 1 cup Brussels sprouts 2 cups Cauliflower 1/4 cup Chickpeas Snack Meal : P:3 C:2 F:2 1/2 cup Pineapple C 5.00 P 7.00 F.20 C.38 C.06 C.75 C.67 C.67 C Chop the fruit and mix with the remaining ingredients. Fast and easy, this is a great breakfast when you're in a hurry! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. A refreshing snack. You can mix the yogurt with the fruit or eat separately. Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

40 Day: 38 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 3 oz Cheese, low or non fat 2/3 cup Applesauce 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/2 cup Guava Mid Meal Meal : P:7 C:3 F:6 1/2 cup Milk, low fat (1%) 10 oz Shrimp 1 1/4 Peppers (bell or cubanelle) 3/4 cup Celery 1/2 cup Tomato, puree 1/4 cup Onions Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1 cup Raspberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow Snack Meal : P:3 C:2 F:2 1 Peach C 7.00 F.50 PC 6.67 P.63 C.38 C.67 C Very easy to prepare, but balanced to start your day off right! Louisiana-Style Shrimp Sauté shrimp and vegetables, add tomato and seasonings (spicy ones are best!), serve hot. Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack. Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

41 Day: 39 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 35 grams Protein powder 1 cup Raspberries 2 1/3 tsp Olive or monounsaturated oil 1 Kiwi Snack Meal : P:4 C:2 F:4 1/2 Nectarine Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries Snack Meal : P:3 C:2 F: 3 1 Peach 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/2 cup Salsa 1/4 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 1 tsp Olive or monounsaturated oil 6 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 Pear C 5.00 P 7.00 F 1.00 P.33 C.13 C.08 C Chop the fruit and mix with the remaining ingredients. Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad. Sweet and Spicy Peaches Gently heat peeled, pitted and sliced peaches with some vanilla extract, allspice, brown sugar and water until hot. In a bowl combine yogurt and protein powder and top with heated fruit. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

42 Day: 40 Breakfast Meal : P:7 C:4 F:7 10 Egg whites 1 cup Oatmeal 2 1/3 tsp Olive or monounsaturated oil 2 oz Cheddar cheese, light/low fat 1/3 cup Applesauce Snack Meal : P:4 C:2 F:4 3/4 cup Watermelon Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple 5.00 P 3.00 C 7.00 F.67 C.30 C.67 C Eggs with oatmeal on the side. Enjoy applesauce on teh side on in the oatmeal with your oils! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Chickpea Salad Grill chicken, then slice and place on top of a mixed chickpea salad. At home or on the go, this is a great meal! Cheese and Grape Snack Enjoy items separately! Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

43 Day: 41 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes 2 1/3 tsp Olive or monounsaturated oil 1 oz Hard cheeses, light/low fat 1 slice Sourdough bread Snack Meal : P:4 C:2 F:4 1/2 cup Mulberries Mid Meal Meal : P:7 C:3 F:6 4 oz Beef, lean cuts 3 oz Cheese, low or non fat 1 Corn tortillas 1/6 Pepper (bell or cubanelle) 1/8 Tomato 1/4 Cantaloupe 1/4 cup Salsa 1/6 cup Onions 2 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 1/2 cup Cottage cheese, light/low fat 1 Plum 3 Macadamia nuts Dinner Meal : P:7 C:3 F:5 10 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F:2 1/2 Tangelo 7.00 F 1.00 P.08 C.06 C.33 C Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. Protein Smoothie Steak Wrap Cut beef into 1 inch strips. In a medium pan, heat oil. Add beef with desired seasonings and pan fry until cooked. You can pan fry the vegetables or have them raw. Mix all ingredients and serve in the pita pocket. Cottage cheese, yogurt, fruit and nuts taste great mixed together! Baked Haddock and Vegetables Try seasoning the haddock and baking it in the oven. Sauté the mushrooms and peppers and set atop a bed of chickpeas. Truly a unique dining experience! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

44 Day: 42 Breakfast Meal : P:7 C:4 F:7 10 Egg whites 1 cup Oatmeal 2 1/3 tsp Olive or monounsaturated oil 2 oz Cheddar cheese, light/low fat 1/3 cup Applesauce Snack Meal : P:4 C:2 F:4 1/2 Nectarine Mid Meal Meal : P:7 C:3 F:6 7 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 Orange 18 Peanuts Dinner Meal : P:7 C:3 F:5 5 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/5 cup Salsa 1/4 Pepper (bell or cubanelle) 1/5 cup Onions 1/2 whole Pita 1/2 Apple 1/5 Tomato 9 Almonds, whole Snack Meal : P:3 C:2 F:2 1 Peach 5.00 P 3.00 C 7.00 F 5.00 P.40 C.13 C.40 C.10 C Eggs with oatmeal on the side. Enjoy applesauce on teh side on in the oatmeal with your oils! Sweet and Sour Pork and Cabbage Cut the pork into strips and saute with the vegetables until it is thoroughly cooked, then season to taste. Cheese, Orange and Peanuts. A quick snack to keep you going! Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

45 Day: 43 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes 2 1/3 tsp Olive or monounsaturated oil 1 oz Hard cheeses, light/low fat 1 slice Sourdough bread Snack Meal : P:4 C:2 F:4 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 1/8 Cantaloupe 1 1/2 Apricots 1 tsp Olive or monounsaturated oil Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/2 cup Tomato, puree Snack Meal : P:3 C:2 F:2 1/2 cup Blueberries 7.00 F 1.00 P 1.00 F.67 C Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Sautéed Shrimp and Vegetables Sauté the shrimp in water and quickly cook the vegetables in the hot saucepan, ensuring they keep their firmness (this is called al denté). Dress with olive oil and you're on the way to a healthy lunch! Combine these ingredients for a refreshing snack! Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

46 Day: 44 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 1 cup Peaches, canned 1 tsp Olive or monounsaturated oil 1 slice Whole grain bread 4 tsp Peanut butter, natural 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/4 Nectarine 1/4 Orange Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 6 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Broccoli 1 cup Brussels sprouts 2 cups Cauliflower 1/4 cup Chickpeas Snack Meal : P:3 C:2 F:2 1/2 cup Boysenberries 1.00 P.67 C.67 C A simple breakfast. Enjoy fruit on the side. Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way! Cheese and Grape Snack Enjoy items separately! Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

47 Day: 45 Breakfast Meal : P:7 C:4 F:7 8 Egg whites 2 oz Cheese, low or non fat 1 cup Celery 1 Pepper (bell or cubanelle) 1 Nectarine 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/2 Tangerine Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Bass, freshwater 1 1/2 cups Beans, green or yellow 3 cups Broccoli 2 cups Mushrooms Snack Meal : P:3 C:2 F:2 1/2 Tangelo 7.00 F.33 C.67 C Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad. Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy! Grilled Bass and Vegetables. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

48 Day: 46 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/2 cup Onions 2 1/3 tsp Olive or monounsaturated oil 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/2 cup Mulberries Mid Meal Meal : P:7 C:3 F:6 7 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F: 3 1/2 cup Cottage cheese, light/low fat 1 Plum 3 Macadamia nuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2/3 cup Rice 1/2 cup Lettuce, romaine 1/2 cup Cucumber 1/2 cup Mushrooms 1 Tomato 1/2 Pepper (bell or cubanelle) 3 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 Pear 7.00 F 1.00 P.05 C.13 C 1.00 F Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Sweet and Sour Pork and Cabbage Cut the pork into strips and saute with the vegetables until it is thoroughly cooked, then season to taste. Cottage cheese, yogurt, fruit and nuts taste great mixed together! Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice). Total Daily : Protein: 31 Carbohydrates: 16 Fat:

49 Day: 47 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/2 cup Onions 2 1/3 tsp Olive or monounsaturated oil 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/2 cup Kidney beans 1 1/2 cups Cucumber Snack Meal : P:3 C:2 F:2 1/2 Orange 1 cup Raspberries 12 Peanuts 7.00 F 1.00 P 3.00 C.67 C.38 C Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill! Cheese and Grape Snack Enjoy items separately! Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve! Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

50 Day: 48 Breakfast Meal : P:7 C:4 F:7 4 oz Cheese, low or non fat 1/2 cup Peaches, canned 1 Plum 18 Peanuts 4 Macadamia nuts 1 slice Sourdough bread Snack Meal : P:4 C:2 F:4 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal Meal : P:7 C:3 F:6 4 oz Cheese, low or non fat 1 slice Whole grain bread 1 Peach 18 Almonds, whole 4 1/2 oz Chicken breast, deli style Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/3 cup Applesauce 1/4 Peach 1/4 cup Strawberries 1/4 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Turkey breast, skinless 3 cups Broccoli 1/2 cup Onions 1/3 cup Applesauce 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned Cheese and chicken sandwich with fruit and nuts for dessert. Fresh Fruit with Creamy Sauce Combine cottage cheese with cinnamon and nutmeg and blend until smooth. Pour over fruit in a small bowl and top with slivered almonds. Serve immediately. Quick Turkey Dinner Saute and season the vegetables, then sprinkle the almonds over them. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

51 Day: 49 Breakfast Meal : P:7 C:4 F:7 2 cups Milk, low fat (1%) 2 oz Cheese, low or non fat 1 Pear 7 Macadamia nuts Snack Meal : P:4 C:2 F:4 1/2 cup Guava Mid Meal Meal : P:7 C:3 F:6 4 oz Cheese, low or non fat 1 slice Whole grain bread 1 Peach 18 Almonds, whole 4 1/2 oz Chicken breast, deli style Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1 cup Raspberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Turkey breast, skinless 3 cups Broccoli 1/2 cup Onions 1/3 cup Applesauce 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 Tangelo C 7.00 F A quick, easy, and tasty breakfast to start your day. Cheese and chicken sandwich with fruit and nuts for dessert. Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack. Quick Turkey Dinner Saute and season the vegetables, then sprinkle the almonds over them. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

52 Day: 50 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 35 grams Protein powder 2 Kiwis 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/2 cup Mulberries Mid Meal Meal : P:7 C:3 F:6 7 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 Orange 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 1/4 cup Kidney beans 1/4 cup Onions 1/4 cup Tomato, puree 1/2 cup Salsa Snack Meal : P:3 C:2 F:2 1/2 Tangelo C 5.00 P 7.00 F.67 C Chop the fruit and mix with the remaining ingredients. Fast and easy, this is a great breakfast when you're in a hurry! Chicken and Chickpea Salad Grill chicken, then slice and place on top of a mixed chickpea salad. At home or on the go, this is a great meal! Cheese, Orange and Peanuts. A quick snack to keep you going! Herbed Beef and Bean Stew Cut the beef into cubes, then saute in oil until brown. Add the vegetables and saute, then add the remaining ingredients. Season this with salt, pepper, garlic, and rosemary if you have it. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

53 Day: 51 Breakfast Meal : P:7 C:4 F:7 2 cups Milk, low fat (1%) 2 oz Cheese, low or non fat 1 Pear 7 Macadamia nuts Snack Meal : P:4 C:2 F:4 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2/3 cup Rice 1/2 cup Lettuce, romaine 1/2 cup Cucumber 1/2 cup Mushrooms 1 Tomato 1/2 Pepper (bell or cubanelle) 3 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 cup Blueberries C 7.00 F 3.00 C.33 C.67 C.05 C.13 C 1.00 F A quick, easy, and tasty breakfast to start your day. Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill! Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy! Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice). Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

54 Day: 52 Breakfast Meal : P:7 C:4 F:7 2 cups Milk, low fat (1%) 2 oz Cheese, low or non fat 1 Pear 7 Macadamia nuts Snack Meal : P:4 C:2 F:4 1/2 cup Guava Mid Meal Meal : P:7 C:3 F:6 4 oz Beef, lean cuts 3 oz Cheese, low or non fat 1 Corn tortillas 1/6 Pepper (bell or cubanelle) 1/8 Tomato 1/4 Cantaloupe 1/4 cup Salsa 1/6 cup Onions 2 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 1/8 Cantaloupe 1 1/2 Apricots 1 tsp Olive or monounsaturated oil Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 30 Peanuts Snack Meal : P:3 C:2 F:2 3/4 cup Papaya C 7.00 F.08 C.06 C.33 C A quick, easy, and tasty breakfast to start your day. Protein Smoothie Steak Wrap Cut beef into 1 inch strips. In a medium pan, heat oil. Add beef with desired seasonings and pan fry until cooked. You can pan fry the vegetables or have them raw. Mix all ingredients and serve in the pita pocket. Combine these ingredients for a refreshing snack! Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Protein Smoothie Total Daily : Protein: 31 Carbohydrates: 16 Fat:

55 Day: 53 Breakfast Meal : P:7 C:4 F:7 1 cup Yogurt, plain, low fat 35 grams Protein powder 1 cup Raspberries 2 1/3 tsp Olive or monounsaturated oil 1 Kiwi Snack Meal : P:4 C:2 F:4 1/2 Tangerine Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 2 cups Lettuce, romaine 1/4 cup Mushrooms 1/4 cup Celery 1/2 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1/4 cup Blueberries 1/2 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/2 cup Kidney beans 1 1/2 cups Cucumber Snack Meal : P:3 C:2 F:2 1/2 cup Blueberries C 5.00 P 7.00 F.20 C.13 C.13 C.67 C.38 C Chop the fruit and mix with the remaining ingredients. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Chickpea Salad Mix diced chicken in with the rest of the salad ingredients and top with a balsamic vinegar and olive oil dressing. A great lunch at home or on the go! A refreshing snack. You can mix the yogurt with the fruit or eat separately. Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve! Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

56 Day: 54 Breakfast Meal : P:7 C:4 F:7 1/4 cup Yogurt, plain, low fat 3/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/4 Cantaloupe 1/4 cup Grapes 7 Macadamia nuts 1 cup Bran cereal, all varieties Snack Meal : P:4 C:2 F:4 1/2 cup Guava Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 1/2 cup Celery 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 2 cups Lettuce, romaine 3/4 cup Mushrooms 1/4 cup Radishes 1 1/2 Tomatoes 1/2 Apple Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/3 cup Applesauce 1/4 Peach 1/4 cup Strawberries 1/4 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple.50 PC 3.57 P 7.00 F.20 C.38 C.06 C.75 C.67 C Mix all ingredients together and enjoy this refreshing meal! Protein Smoothie Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. Fresh Fruit with Creamy Sauce Combine cottage cheese with cinnamon and nutmeg and blend until smooth. Pour over fruit in a small bowl and top with slivered almonds. Serve immediately. Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot.

57 Day: 55 Breakfast Meal : P:7 C:4 F:7 3 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 2/3 Banana 2 1/3 tsp Olive or monounsaturated oil Snack Meal : P:4 C:2 F:4 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal Meal : P:7 C:3 F:6 1/2 cup Lentils 1 1/4 cups Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli Snack Meal : P:3 C:2 F:2 1/2 Orange 1 cup Raspberries 12 Peanuts 7.00 F C 5.00 P.08 C.30 C.67 C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. Savory Lentils with Goat Cheese Cook the lentils in water until done, then mix with goat cheese and chopped scallions. Season to taste. Enjoy the fruit for dessert. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

58 Day: 56 The V-Taper Solution Meal Plan 9 Breakfast Meal : P:7 C:4 F:7 12 Egg whites 1 cup Peaches, canned 1 tsp Olive or monounsaturated oil 1 slice Whole grain bread 4 tsp Peanut butter, natural 1 oz Cheddar cheese, light/low fat Snack Meal : P:4 C:2 F:4 1/2 cup Guava Mid Meal Meal : P:7 C:3 F:6 10 1/2 oz Chicken breast, deli style 1/2 cup Celery 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 2 cups Lettuce, romaine 3/4 cup Mushrooms 1/4 cup Radishes 1 1/2 Tomatoes 1/2 Apple Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 1.00 P.20 C.38 C.06 C.75 C A simple breakfast. Enjoy fruit on the side. Protein Smoothie Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 31 Carbohydrates: 16 Fat:

59 Day: 57 The V-Taper Solution Meal Plan 9 Breakfast - Meal : P:6 C:4 F:5 6 Eggs, whole 1 cup Peaches, canned 1 slice Whole grain bread Snack - Meal : P:4 C:2 F:4 1/4 cup Blueberries 1/4 cup Raspberries 1/4 cup Strawberries 1/3 cup Oatmeal 4 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless, Grilled 1/4 head Lettuce, iceberg 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1/2 cup Onions 1 cup Peaches, canned Snack - Meal : P:4 C:2 F: 4 1 Kiwi 1 cup Strawberries 4 tbsp Almonds, slivered Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 3/4 cup Mushrooms 1/2 Tomato 1/2 Apple 2 Kiwis 1/2 cup Cucumber 3 cups Lettuce, romaine Snack - Meal : P:3 C:2 F:4 1 cup Strawberries 1/2 Orange.13 C.38 C.13 C.30 C Toasted egg sandwich with fruit. Berries and Oatmeal Mix berries in a bowl and pour over a cottage cheese and oatmeal blend. Top with the almonds and enjoy! Grilled Chicken with a Tossed Salad. You can easily make a tasty salad dressing with oil, vinegar, and seasonings of your choice. Enjoy the fruit for dessert. Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

60 Day: 58 The V-Taper Solution Meal Plan 9 Breakfast - Meal : P:6 C:4 F:5 42 grams Protein powder 2 cups Peaches, canned 30 Peanuts Snack - Meal : P:4 C:2 F:4 1/2 cup Blackberries 1/2 cup Blueberries Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 4 cups Mushrooms 2 cups Tomato, canned Snack - Meal : P:4 C:2 F: 4 1 Plum 1/2 Tangerine Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 2 cups Zucchini 1 cup Rice 36 Peanuts Snack - Meal : P:3 C:2 F:4 1 cup Raspberries 1 cup Strawberries 4.00 C 3.00 C Mix protein powder and fruit together. Enjoy nuts on the side. Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

61 Day: 59 The V-Taper Solution Meal Plan 9 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 4 cups Mushrooms 3 cups Tomatoes Snack - Meal : P:4 C:2 F:4 1/2 cup Blackberries 1/2 cup Blueberries Mid Meal - Meal : P:6 C:4 F:5 9 oz Sole 5 cups Lettuce, romaine 2 Tomatoes 2 Peppers (bell or cubanelle) 2 cups Cucumber 1/2 cup Onions Snack - Meal : P:4 C:2 F: 4 1/2 cup Blueberries 1/2 cup Blackberries Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 3 1/2 cups Spinach 1 cup Rice 36 Peanuts Snack - Meal : P:3 C:2 F:4 1 cup Strawberries 1/2 Orange 3.00 C Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. Baked Sole with a Garden Salad. You can make a salad dressing out of olive oil, vinegar, and seasoning if you choose. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

62 Day: 60 The V-Taper Solution Meal Plan 9 Breakfast - Meal : P:6 C:4 F:5 6 Eggs, whole 1 1/2 cups Onions 1 1/2 cups Tomatoes Snack - Meal : P:4 C:2 F:4 1/2 cup Blackberries 1/2 cup Blueberries Mid Meal - Meal : P:6 C:4 F:5 6 oz Beef, lean cuts 1/2 cup Onions 1 cup Tomato, puree 3 cups Broccoli Snack - Meal : P:4 C:2 F: 4 1/3 Banana 1 cup Strawberries Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 1 cup Onions 1 cup Zucchini 1 Pepper (bell or cubanelle) 1 cup Mushrooms 3/4 cup Snow peas Snack - Meal : P:3 C:2 F:4 12 Cashews 1 cup Peaches, canned 3.00 C Eggs with sautéed vegetables. Barbecued Beef Simple but tasty. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Chicken and Vegetable Stir Fry Chop or cube grilled chicken breast and sauté with vegetables. Season to taste. Don't sauté too long. You want to make sure the veggies are nice and crunchy! A quick snack to keep you going! Total Daily : Protein: 30 Carbohydrates: 18 Fat:

63 Day: 61 The V-Taper Solution Meal Plan 9 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 1 1/2 slice Whole grain bread 1 cup Strawberries 5 tbsp Almonds, slivered Snack - Meal : P:4 C:2 F:4 1/4 cup Blueberries 1/4 cup Raspberries 1/4 cup Strawberries 1/3 cup Oatmeal 4 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 2 cups Raspberries Snack - Meal : P:4 C:2 F: 4 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 1/2 cup Tomato, puree 2 cups Celery 2 cups Carrots Snack - Meal : P:3 C:2 F:4 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi 3.00 C 1.00 F French Toast Sticks Cut bread into sticks and soak in beaten eggs. In a non-stick pan over medium heat cook breadsticks, turning often until done. Top with sliced strawberries and slivered almonds. Berries and Oatmeal Mix berries in a bowl and pour over a cottage cheese and oatmeal blend. Top with the almonds and enjoy! Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Steaks with Vegetables You can season your vegetables with a little salt, pepper, and basil, if you like. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

64 Day: 62 The V-Taper Solution Meal Plan 9 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 2 cups Peaches, canned Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 5 cups Lettuce, romaine 1 Pepper (bell or cubanelle) 2 cups Cucumber 1 Tomato 1 cup Pineapple Snack - Meal : P:4 C:2 F:4 1/3 Banana 1/2 cup Strawberries 1/4 Orange Dinner - Meal : P:7 C:4 F: 6 7 oz Chicken breast, skinless 1/2 cup Onions 1 1/2 cups Tomatoes 2 Peppers (bell or cubanelle) 1/2 cup Tomato, puree Snack - Meal : P:4 C:2 F:4 1 Peach 1/3 cup Mango Snack - Meal : P:3 C:2 F:4 1 cup Raspberries 1 cup Strawberries 4.00 C A simple breakfast. Enjoy fruit on the side. Grilled Chicken Salad Grill or broil chicken, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice). Serve chicken on the side or cube and mix in the salad. Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

65 Day: 63 The V-Taper Solution Meal Plan 9 Breakfast - Meal : P:6 C:4 F:5 6 Eggs, whole 1 cup Peaches, canned 1 slice Whole grain bread Snack - Meal : P:4 C:2 F:4 24 Peanuts 2/3 cup Mandarin orange, canned Mid Meal - Meal : P:6 C:4 F:5 9 oz Sole 5 cups Lettuce, romaine 2 Tomatoes 2 Peppers (bell or cubanelle) 2 cups Cucumber 1/2 cup Onions Snack - Meal : P:4 C:2 F: 4 1 1/2 cups Watermelon Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 1 cup Rice 2 cups Zucchini 6 tbsp Almonds, slivered Snack - Meal : P:3 C:2 F:4 1 cup Grapes 12 Almonds, whole 3 oz Ham, lean 3.00 C Toasted egg sandwich with fruit. Protein and Mandarin Orange Snack Mix items together and enjoy! Baked Sole with a Garden Salad. You can make a salad dressing out of olive oil, vinegar, and seasoning if you choose. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Ham, Grapes & Almonds A great, quick snack! Total Daily : Protein: 30 Carbohydrates: 18 Fat:

66 Day: 64 The V-Taper Solution Meal Plan 9 Breakfast - Meal : P:6 C:4 F:5 6 Eggs, whole 1 1/2 cups Onions 1 1/2 cups Tomatoes Snack - Meal : P:4 C:2 F:4 1 cup Strawberries 12 Almonds, whole 1 cup Raspberries Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless, Grilled 1/4 head Lettuce, iceberg 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1/2 cup Onions 1 cup Peaches, canned Snack - Meal : P:4 C:2 F: 4 1 Nectarine Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 3/4 cup Mushrooms 1/2 Tomato 1/2 Apple 2 Kiwis 1/2 cup Cucumber 3 cups Lettuce, romaine Snack - Meal : P:3 C:2 F:4 1/2 cup Blackberries 1/2 cup Blueberries 3.00 C.13 C.38 C.13 C.30 C Eggs with sautéed vegetables. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Grilled Chicken with a Tossed Salad. You can easily make a tasty salad dressing with oil, vinegar, and seasonings of your choice. Enjoy the fruit for dessert. Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

67 Day: 65 Breakfast - Meal : P:6 C:4 F:5 6 Egg whites 3 Eggs, whole 1/2 cup Onions 2 cups Zucchini 2 cups Mushrooms 1/2 cup Tomato, puree Snack - Meal : P:4 C:2 F:4 1 cup Strawberries 1/2 cup Peaches, canned Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 2 cups Raspberries Snack - Meal : P:4 C:2 F: 4 1/2 Cantaloupe Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 1/2 cup Tomato, puree 2 cups Celery 2 cups Carrots Snack - Meal : P:3 C:2 F:4 12 Cashews 1 cup Peaches, canned Italian Omelet You can season this omelet with Italian spices like basil and oregano. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Steaks with Vegetables You can season your vegetables with a little salt, pepper, and basil, if you like. A quick snack to keep you going! Total Daily : Protein: 30 Carbohydrates: 18 Fat:

68 Day: 66 Breakfast - Meal : P:6 C:4 F:5 42 grams Protein powder 2 cups Peaches, canned 30 Peanuts Snack - Meal : P:4 C:2 F:4 12 Almonds, whole 1 cup Peaches, canned Mid Meal - Meal : P:6 C:4 F:5 9 oz Sole 5 cups Lettuce, romaine 2 Tomatoes 2 Peppers (bell or cubanelle) 2 cups Cucumber 1/2 cup Onions Snack - Meal : P:4 C:2 F: 4 1/2 Pear 1/2 Apple Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 1 cup Beans, green or yellow 1 cup Broccoli 1 cup Rice Snack - Meal : P:3 C:2 F:4 1/2 Tangerine 1/3 Banana 4.00 C.67 C.33 C 3.00 C Mix protein powder and fruit together. Enjoy nuts on the side. Protein, Peaches & Nuts Mix items together and enjoy! Baked Sole with a Garden Salad. You can make a salad dressing out of olive oil, vinegar, and seasoning if you choose. Grilled Beef, Vegetables and Beans Grill the beef and set atop a mixed bean salad. Cauliflower can be enjoyed as a separate side dish. Season to taste and enjoy! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

69 Day: 67 Breakfast - Meal : P:6 C:4 F:5 42 grams Protein powder 2 cups Peaches, canned 30 Peanuts Snack - Meal : P:4 C:2 F:4 2 cups Celery 1 1/2 cups Cucumber 1 Pepper (bell or cubanelle) 4 oz Ham, lean Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Rice Snack - Meal : P:4 C:2 F: 4 1/2 Orange 1 cup Raspberries 1 tsp Olive or monounsaturated oil 6 Peanuts Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 2 cups Zucchini 1 cup Rice 36 Peanuts Snack - Meal : P:3 C:2 F:4 1 cup Blueberries 4.00 C.38 C 3.00 C 1.00 F 3.00 C Mix protein powder and fruit together. Enjoy nuts on the side. Sliced vegetables with olive oil and balsamic vinegar dip. Feel free to reduce the quantity of vegetables if you'd like. Chicken with Rice and Vegetables. Season the vegetables any way you like. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

70 Day: 68 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 2 Grapefruits Snack - Meal : P:4 C:2 F:4 1/4 cup Blueberries 1/4 cup Raspberries 1/4 cup Strawberries 1/3 cup Oatmeal 4 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless, Grilled 1/4 head Lettuce, iceberg 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1/2 cup Onions 1 cup Peaches, canned Snack - Meal : P:4 C:2 F: 4 1/3 Banana 1 cup Strawberries Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 1 cup Rice 2 cups Zucchini 6 tbsp Almonds, slivered Snack - Meal : P:3 C:2 F:4 1/2 cup Blackberries 1/2 cup Blueberries 4.00 C.13 C 3.00 C Eggs Any Style Breakfast Cook eggs any style in olive oil. Enjoy grapefruit on the side. Berries and Oatmeal Mix berries in a bowl and pour over a cottage cheese and oatmeal blend. Top with the almonds and enjoy! Grilled Chicken with a Tossed Salad. You can easily make a tasty salad dressing with oil, vinegar, and seasonings of your choice. Enjoy the fruit for dessert. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

71 Day: 69 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 2 cups Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions Mid Meal - Meal : P:6 C:4 F:5 6 oz Tuna, canned in water 1 cup Grapes 1 cup Tomatoes 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 18 Peanuts Snack - Meal : P:4 C:2 F:4 1/2 cup Raspberries 1/2 cup Strawberries 1/2 cup Blackberries Dinner - Meal : P:7 C:4 F: 6 7 oz Chicken breast, skinless 1/2 cup Onions 1 1/2 cups Tomatoes 2 Peppers (bell or cubanelle) 1/2 cup Tomato, puree Snack - Meal : P:4 C:2 F:4 1/2 Tangerine 1/2 cup Blueberries Snack - Meal : P:3 C:2 F:4 1 cup Strawberries 1/2 cup Peaches, canned.67 C Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

72 Day: 70 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 2 Peppers (bell or cubanelle) 1 1/2 cups Tomatoes 2 Peaches Snack - Meal : P:4 C:2 F:4 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal - Meal : P:6 C:4 F:5 6 oz Tuna, canned in water 2 1/2 cups Lettuce, romaine 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 1/2 Tomato 1 1/2 cups Pineapple Snack - Meal : P:4 C:2 F: 4 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 3 1/2 cups Spinach 1 cup Rice 36 Peanuts Snack - Meal : P:3 C:2 F:4 1/2 Orange 1 cup Raspberries 1 tsp Olive or monounsaturated oil 6 Peanuts 3.00 C 3.00 C F 264 Cheese omelet with fruit on the side. If you like things a bit spicier, try adding some crushed chili peppers along with some salt and pepper. Tuna Garden Salad Prepare salad with oil and vinegar dressing or a lowfat dressing of your choice, then crumble the tuna on top. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

73 Day: 71 Breakfast - Meal : P:6 C:4 F:5 1 cup Peaches, canned 2 Plums 30 Peanuts 2 oz Ham, lean Snack - Meal : P:4 C:2 F:4 12 Almonds, whole 1 cup Peaches, canned Mid Meal - Meal : P:6 C:4 F:5 2 2/3 cups Beef and vegetable soup 3 Cashews Snack - Meal : P:4 C:2 F: 4 1/2 cup Blueberries 5 Almonds, whole 5 Cashews 4 Peanuts 1 cup Raspberries Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 1 Apple 1 cup Peaches, canned Snack - Meal : P:3 C:2 F:4 1/2 cup Blackberries 1/2 cup Blueberries 4.00 A 1.00 F 1.67 F 1.67 F.67 F Protein, Peaches & Nuts Mix items together and enjoy! A tasty and simple meal of soup. Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Chicken with fruit on the side. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

74 Day: 72 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 1 Apple 1 Grapefruit Snack - Meal : P:4 C:2 F:4 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 3 Peppers (bell or cubanelle) 1 3/4 cups Broccoli 1 1/2 cups Tomatoes 2 cups Mushrooms Snack - Meal : P:4 C:2 F: 4 1 Kiwi 1 cup Strawberries 4 tbsp Almonds, slivered Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Zucchini 3/4 cup Beans, green or yellow 1 cup Grapes Snack - Meal : P:3 C:2 F:4 2/3 Banana 24 Peanuts 1.58 C Cook egg whites any style for a nutritious breakfast. Chicken Stir-Fry Try using some thyme in this for extra flavor! Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over a medium-high heat until tender-crisp. Add some Cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables. with Bananas If you have access to a blender, blend fruit, protein powder and ice cubes. If a blender is not available, mix protein powder with cold water and have remaining ingredients on the side. If desired add sweetener to taste. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

75 Day: 73 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 2 cups Peaches, canned Snack - Meal : P:4 C:2 F:4 1 cup Strawberries 1/2 cup Peaches, canned Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless, Grilled 1/4 head Lettuce, iceberg 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1/2 cup Onions 1 cup Peaches, canned Snack - Meal : P:4 C:2 F: 4 1 Nectarine Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 3/4 cup Mushrooms 1/2 Tomato 1/2 Apple 2 Kiwis 1/2 cup Cucumber 3 cups Lettuce, romaine Snack - Meal : P:3 C:2 F:4 1/2 cup Blackberries 1/2 cup Blueberries 4.00 C.13 C.38 C.13 C.30 C A simple breakfast. Enjoy fruit on the side. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Grilled Chicken with a Tossed Salad. You can easily make a tasty salad dressing with oil, vinegar, and seasonings of your choice. Enjoy the fruit for dessert. Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

76 Day: 74 Breakfast - Meal : P:6 C:4 F:5 6 Egg whites 3 Eggs, whole 1/2 cup Onions 2 cups Zucchini 2 cups Mushrooms 1/2 cup Tomato, puree Snack - Meal : P:4 C:2 F:4 12 Almonds, whole 1 cup Peaches, canned Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 3 Peppers (bell or cubanelle) 1 3/4 cups Broccoli 1 1/2 cups Tomatoes 2 cups Mushrooms Snack - Meal : P:4 C:2 F: 4 1/2 Cantaloupe Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 2 cups Mushrooms 1/2 cup Onions 3 cups Tomatoes Snack - Meal : P:3 C:2 F:4 1 cup Grapes 12 Almonds, whole 3 oz Ham, lean 1.58 C Italian Omelet You can season this omelet with Italian spices like basil and oregano. Protein, Peaches & Nuts Mix items together and enjoy! Chicken Stir-Fry Try using some thyme in this for extra flavor! Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Chicken with sautéed vegetables: an easy meal to prepare. Try seasoning the vegetables with salt and pepper to taste, plus some basil and oregano. Ham, Grapes & Almonds A great, quick snack! Total Daily : Protein: 30 Carbohydrates: 18 Fat:

77 Day: 75 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 1 1/3 cups Oatmeal Snack - Meal : P:4 C:2 F:4 1/2 Cantaloupe 24 Peanuts 4 oz Ham, lean Mid Meal - Meal : P:6 C:4 F:5 6 oz Beef, lean cuts 1/2 cup Onions 1 cup Tomato, puree 3 cups Broccoli Snack - Meal : P:4 C:2 F: 4 1/2 Pear 1/2 Apple Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Zucchini 3/4 cup Beans, green or yellow 1 cup Grapes Snack - Meal : P:3 C:2 F:4 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi 4.00 C Eggs with oatmeal on the side. Ham, Nuts & Fruit Enjoy items separately! Barbecued Beef Simple but tasty. Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over a medium-high heat until tender-crisp. Add some Cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

78 Day: 76 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 1 Apple 1 Grapefruit Mid Meal - Meal : P:6 C:4 F:5 6 oz Tuna, canned in water 1 cup Grapes 1 cup Tomatoes 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 18 Peanuts Snack - Meal : P:4 C:2 F:4 1/3 Banana 1/2 cup Strawberries 1/4 Orange Dinner - Meal : P:7 C:4 F: 6 7 oz Chicken breast, skinless 2 Peppers (bell or cubanelle) 3 cups Broccoli 1 1/2 cups Beans, green or yellow 2 cups Mushrooms Snack - Meal : P:4 C:2 F:4 1 Peach 1/3 cup Mango Snack - Meal : P:3 C:2 F:4 3 oz Ham, lean 1 Apple 12 Cashews.67 C 502 Cook egg whites any style for a nutritious breakfast. Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. Chicken Stir Fry Cube chicken and set aside. Chop 1 clove of garlic and saute, then add chicken. Add chopped vegetables, soy sauce and seasonings (salt and cayenne pepper should do it). Stir until vegetables are tender and enjoy! 264 Total Daily : Protein: 30 Carbohydrates: 18 Fat:

79 Day: 77 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 2 Grapefruits Snack - Meal : P:4 C:2 F:4 12 Almonds, whole 1 cup Peaches, canned Mid Meal - Meal : P:6 C:4 F:5 6 oz Tuna, canned in water 2 1/2 cups Lettuce, romaine 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 1/2 Tomato 1 1/2 cups Pineapple Snack - Meal : P:4 C:2 F: 4 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 2 cups Mushrooms 1 cup Zucchini 3/4 cup Beans, green or yellow 1 cup Grapes Snack - Meal : P:3 C:2 F:4 1/2 Orange 1 cup Raspberries 1 tsp Olive or monounsaturated oil 6 Peanuts 4.00 C 3.00 C 1.00 F F 264 Eggs Any Style Breakfast Cook eggs any style in olive oil. Enjoy grapefruit on the side. Protein, Peaches & Nuts Mix items together and enjoy! Tuna Garden Salad Prepare salad with oil and vinegar dressing or a lowfat dressing of your choice, then crumble the tuna on top. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over a medium-high heat until tender-crisp. Add some Cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

80 Day: 78 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 2 cups Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions Snack - Meal : P:4 C:2 F:4 1 cup Strawberries 12 Almonds, whole 1 cup Raspberries Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 4 cups Mushrooms 2 cups Tomato, canned Snack - Meal : P:4 C:2 F: 4 1/2 cup Blueberries 1/2 cup Blackberries Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 1 Apple 1 cup Peaches, canned Snack - Meal : P:3 C:2 F:4 1/2 Tangerine 1/3 Banana Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Chicken with fruit on the side. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

81 Day: 79 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 2 Peppers (bell or cubanelle) 1 1/2 cups Tomatoes 2 Peaches Snack - Meal : P:4 C:2 F:4 1 cup Strawberries 1/2 cup Peaches, canned Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 1/2 Apple 1 cup Mango 1 1/2 cups Lettuce, romaine 5 tbsp Low fat salad dressings Snack - Meal : P:4 C:2 F: 4 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 1 cup Beans, green or yellow 1 cup Broccoli 1 cup Rice Snack - Meal : P:3 C:2 F:4 1 cup Strawberries 1/2 cup Peaches, canned 3.00 C.15 C.67 C.33 C 3.00 C Cheese omelet with fruit on the side. If you like things a bit spicier, try adding some crushed chili peppers along with some salt and pepper. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Apple-and-Mango Salad with Grilled Chicken Rub the chicken with a mixture of salt, pepper, cumin and red pepper flakes, then grill or bake. Meanwhile, create salad with lettuce and roughly chopped pieces of fruit. When chicken is done, slice and place on top. Serve with a dressing of your choice. This salad is easy to make a day in advance. Grilled Beef, Vegetables and Beans Grill the beef and set atop a mixed bean salad. Cauliflower can be enjoyed as a separate side dish. Season to taste and enjoy! Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

82 Day: 80 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 2 Peppers (bell or cubanelle) 1 1/2 cups Tomatoes 2 Peaches Snack - Meal : P:4 C:2 F:4 1/2 Grapefruit 24 Peanuts 1/3 Banana Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 2 cups Raspberries Snack - Meal : P:4 C:2 F: 4 1 1/2 cups Watermelon Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 3 1/2 cups Spinach 1 cup Rice 36 Peanuts Snack - Meal : P:3 C:2 F:4 1/2 Nectarine 1/2 cup Pineapple 3.00 C Cheese omelet with fruit on the side. If you like things a bit spicier, try adding some crushed chili peppers along with some salt and pepper. Yogurt, Fruit & Nuts Mix all ingredients and enjoy! Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

83 Day: 81 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 4 cups Mushrooms 3 cups Tomatoes Snack - Meal : P:4 C:2 F:4 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 1/4 Cantaloupe 1/4 cup Blueberries 1 Kiwi 1/2 cup Raspberries 8 Cherries Snack - Meal : P:4 C:2 F: 4 1/2 cup Blueberries 1/2 cup Blackberries Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 1 Tomato 1 cup Mushrooms 1 cup Cucumber 2/3 cup Rice 2 1/2 cups Lettuce, romaine 1 Pepper (bell or cubanelle) 6 Almonds, whole Snack - Meal : P:3 C:2 F:4 2/3 Banana 24 Peanuts 1.00 F Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Combine the fruit to make a fruit salad and top it off with slices of cooked chicken. Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice). with Bananas If you have access to a blender, blend fruit, protein powder and ice cubes. If a blender is not available, mix protein powder with cold water and have remaining ingredients on the side. If desired add sweetener to taste. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

84 Day: 82 Breakfast - Meal : P:6 C:4 F:5 6 Egg whites 3 Eggs, whole 1/2 cup Onions 2 cups Zucchini 2 cups Mushrooms 1/2 cup Tomato, puree Snack - Meal : P:4 C:2 F:4 1 cup Strawberries 12 Almonds, whole 1 cup Raspberries Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless, Grilled 1/4 head Lettuce, iceberg 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1/2 cup Onions 1 cup Peaches, canned Snack - Meal : P:4 C:2 F: 4 1 Nectarine Dinner - Meal : P:7 C:4 F:6 7 oz Chicken breast, skinless 1 Apple 1 cup Peaches, canned Snack - Meal : P:3 C:2 F:4 2/3 Banana 24 Peanuts.13 C Italian Omelet You can season this omelet with Italian spices like basil and oregano. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Grilled Chicken with a Tossed Salad. You can easily make a tasty salad dressing with oil, vinegar, and seasonings of your choice. Enjoy the fruit for dessert. Chicken with fruit on the side. with Bananas If you have access to a blender, blend fruit, protein powder and ice cubes. If a blender is not available, mix protein powder with cold water and have remaining ingredients on the side. If desired add sweetener to taste. Total Daily : Protein: 30 Carbohydrates: 18 Fat: Feel the burn & incinerate the fat.

85 Day: 83 Breakfast - Meal : P:6 C:4 F:5 12 Egg whites 1 cup Grapes 1 slice Whole grain bread 1 tsp Olive or monounsaturated oil 2 tsp Peanut butter, natural Mid Meal - Meal : P:6 C:4 F:5 6 oz Tuna, canned in water 1 cup Grapes 1 cup Tomatoes 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 18 Peanuts Snack - Meal : P:4 C:2 F:4 1/2 cup Raspberries 1/2 cup Strawberries 1/2 cup Blackberries Dinner - Meal : P:7 C:4 F: 6 7 oz Chicken breast, skinless 2 Peppers (bell or cubanelle) 3 cups Broccoli 1 1/2 cups Beans, green or yellow 2 cups Mushrooms Snack - Meal : P:4 C:2 F:4 1/2 Tangerine 1/2 cup Blueberries Snack - Meal : P:3 C:2 F:4 1 cup Raspberries 1 cup Strawberries.67 C Scrambled eggs with toast. A homestyle favorite. Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. Chicken Stir Fry Cube chicken and set aside. Chop 1 clove of garlic and saute, then add chicken. Add chopped vegetables, soy sauce and seasonings (salt and cayenne pepper should do it). Stir until vegetables are tender and enjoy! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 30 Carbohydrates: 18 Fat:

86 Day: 84 Breakfast - Meal : P:6 C:4 F:5 42 grams Protein powder 2 cups Peaches, canned 30 Peanuts Snack - Meal : P:4 C:2 F:4 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless, Grilled 1/4 head Lettuce, iceberg 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1/2 cup Onions 1 cup Peaches, canned Snack - Meal : P:4 C:2 F: 4 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:7 C:4 F:6 7 oz Beef, lean cuts 2 cups Zucchini 1 cup Rice 36 Peanuts Snack - Meal : P:3 C:2 F:4 1 cup Grapes 12 Almonds, whole 3 oz Ham, lean 4.00 C.13 C 3.00 C Mix protein powder and fruit together. Enjoy nuts on the side. Grilled Chicken with a Tossed Salad. You can easily make a tasty salad dressing with oil, vinegar, and seasonings of your choice. Enjoy the fruit for dessert. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Ham, Grapes & Almonds A great, quick snack! Total Daily : Protein: 30 Carbohydrates: 18 Fat:

87 Grocery List Total items required to meet meal requirements from day 1 to day 7 Protein Carbohydrates Fats Other 52 Egg whites 13 oz Cheese, low or non fat 322 grams Protein powder 31 1/2 oz Chicken breast, deli style 1 1/2 cups Cottage cheese, light/low fat 27 oz Beef, lean cuts 1 oz Hard cheeses, light/low fat 7 oz Pork, lean 7 oz Cheddar cheese, light/low fat 21 oz Chicken breast, skinless 1 1/4 cups Goat cheese, light/low fat 10 1/2 oz Haddock 10 1/2 oz Shrimp 1 1/2 cups Celery 7 Peppers (bell or cubanelle) 1 1/2 Nectarines 3/4 cup Watermelon 3/4 cup Blueberries 1 1/2 Cantaloupes 1 3/4 cups Grapes 1 1/3 cups Honeydew melon 1/6 Grapefruit 1 1/3 cups Mandarin orange, canned 5/6 Apple 4 3/4 cups Broccoli 1 cup Brussels sprouts 3 cups Cauliflower 1 3/4 cups Chickpeas 1 1/2 Oranges 3 1/2 cups Raspberries 6 1/4 cups Mushrooms 2 1/2 cups Tomatoes 1 slice Sourdough bread 1 1/2 Kiwis 1 1/2 cups Cabbage 2 cups Zucchini 1 1/3 cups Rice 1 Tangelo 1/2 cup Cereal, cold 2/3 Banana 8 cups Lettuce, romaine 3 1/2 cups Cucumber 4 1/2 Tomatoes 1 cup Applesauce 1 cup Onions 1 cup Beans, green or yellow 1 cup Peaches, canned 1 slice Whole grain bread 1 cup Guava 1/4 cup Radishes 1 1/2 Apricots 1 Peach 1 1/2 cups Strawberries 1/4 cup Scallions (green onions) 1 cup Oatmeal 1/3 cup Fruit cocktail 3/4 cup Papaya 1 Pear 1/2 cup Tomato, puree 46 2/3 tsp Olive or monounsaturated oil 12 tbsp Almonds, slivered 138 Peanuts 4 tsp Peanut butter, natural 3 Almonds, whole 2 tbsp Low fat salad dressings 7 Macadamia nuts 17 cups Milk, low fat (1%) 2 cups Yogurt, plain, low fat 1/2 cup Lentils

88 Grocery List Total items required to meet meal requirements from day 8 to day 14 Protein Carbohydrates Fats Other 4 oz Cheddar cheese, light/low fat 445 grams Protein powder 29 oz Beef, lean cuts 25 oz Cheese, low or non fat 7 oz Turkey breast, skinless 15 oz Chicken breast, deli style 2 3/4 cups Cottage cheese, light/low fat 21 oz Chicken breast, skinless 10 oz Shrimp 7 oz Bass, freshwater 12 Egg whites 1 cup Cereal, cold 1 1/4 cups Blueberries 1 3/4 Oranges 1 1/2 Corn tortillas 4 1/3 Peppers (bell or cubanelle) 1 23/40 Tomatoes 3/4 Cantaloupe 1 9/20 cups Salsa 2 8/15 cups Onions 2 1/2 cups Raspberries 7 1/2 cups Broccoli 1 1/3 cups Applesauce 3 1/4 cups Strawberries 4 Kiwis 1 cup Mulberries 1 slice Whole grain bread 2 1/4 Peaches 3/4 cup Kidney beans 3/4 cup Tomato, puree 1/2 cup Boysenberries 1/2 Tangerine 5 cups Lettuce, romaine 5 1/4 cups Mushrooms 1 cup Celery 4 1/2 cups Cucumber 3/4 cup Chickpeas 3/4 cup Grapes 1/2 whole Pita 3/4 Apple 3/4 cup Papaya 3/4 Nectarine 2 1/2 cups Beans, green or yellow 3/4 cup Pineapple 1 cup Bran cereal, all varieties 1/3 cup Mango 2 Plums 2 cups Tomato, canned 1/2 Pear 3/4 cup Peaches, canned 1 slice Sourdough bread 1 cup Tomatoes 2 cups Zucchini 2/3 cup Rice 84 Almonds, whole 41 tsp Olive or monounsaturated oil 18 tbsp Almonds, slivered 36 Peanuts 14 Macadamia nuts 10 1/2 cups Milk, low fat (1%) 8 1/4 cups Yogurt, plain, low fat

89 Grocery List Total items required to meet meal requirements from day 15 to day 21 Protein Carbohydrates Fats Other 30 Egg whites 10 oz Cheddar cheese, light/low fat 399 grams Protein powder 10 oz Shrimp 25 oz Beef, lean cuts 13 oz Cheese, low or non fat 7 oz Pork, lean 21 oz Chicken breast, skinless 2 cups Cottage cheese, light/low fat 21 oz Chicken breast, deli style 7 oz Turkey breast, skinless 7 oz Bass, freshwater 1 cup Oatmeal 1 2/3 cups Applesauce 2/3 cup Mango 5 2/3 Peppers (bell or cubanelle) 1 cup Celery 1 cup Tomato, puree 1 37/60 cups Onions 3 3/4 cups Strawberries 3 9/20 Tomatoes 7/10 cup Salsa 1/2 Cantaloupe 1/2 Corn tortillas 1/4 cup Peaches, canned 2 1/3 cups Mandarin orange, canned 1/2 cup Mulberries 1 1/2 cups Cabbage 1 cup Chickpeas 5 3/4 cups Mushrooms 1 1/4 Peaches 1 cup Tomatoes 1/4 cup Pineapple 1 Nectarine 8 cups Lettuce, romaine 4 1/2 cups Cucumber 5 1/2 cups Raspberries 1 1/12 Apples 1 1/3 cups Rice 3/4 cup Papaya 1 1/2 cups Cereal, cold 3/4 cup Blueberries 1 1/2 Oranges 7 1/2 cups Broccoli 2/3 Banana 3 Kiwis 1 Plum 1/2 whole Pita 2 cups Tomato, canned 2 cups Zucchini 1/4 cup Grapes 2/3 cup Honeydew melon 1/6 Grapefruit 1 1/2 cups Beans, green or yellow 45 2/3 tsp Olive or monounsaturated oil 57 Almonds, whole 20 tbsp Almonds, slivered 60 Peanuts 3 Macadamia nuts 6 1/2 cups Yogurt, plain, low fat 13 1/2 cups Milk, low fat (1%)

90 Grocery List Total items required to meet meal requirements from day 22 to day 28 Protein Carbohydrates Fats Other 25 oz Cheese, low or non fat 371 grams Protein powder 32 oz Beef, lean cuts 34 Egg whites 5 oz Cheddar cheese, light/low fat 2 1/2 cups Goat cheese, light/low fat 21 oz Chicken breast, skinless 21 oz Chicken breast, deli style 1 1/2 cups Cottage cheese, light/low fat 10 1/2 oz Haddock 1 oz Hard cheeses, light/low fat 2 cups Peaches, canned 2 Plums 3 slice Sourdough bread 2 cups Raspberries 4 1/2 cups Strawberries 2 1/8 Tomatoes 4 2/3 Peppers (bell or cubanelle) 3 cups Cucumber 8 cups Lettuce, romaine 3 1/2 cups Broccoli 1 1/3 cups Applesauce 1/2 cup Kidney beans 1 2/3 cups Onions 1 cup Tomato, puree 1 1/4 cups Salsa 1/2 Pear 1 slice Whole grain bread 3/4 Nectarine 1/4 Orange 1/2 cup Scallions (green onions) 1/3 cup Fruit cocktail 1 1/2 cups Papaya 1/2 cup Cereal, cold 2/3 Banana 1/2 cup Guava 1 Cantaloupe 1 cup Grapes 5 Kiwis 1 1/4 cups Chickpeas 3 1/4 cups Mushrooms 1 cup Mandarin orange, canned 1/2 Tangerine 3 1/2 cups Tomatoes 1/4 cup Blueberries 1/2 cup Mulberries 4 cups Zucchini 1 1/3 cups Rice 1/2 Tangelo 1/4 cup Celery 1/2 cup Boysenberries 1 Corn tortillas 1/2 cup Pineapple 162 Peanuts 8 Macadamia nuts 44 tsp Olive or monounsaturated oil 4 tsp Peanut butter, natural 27 Almonds, whole 2 tbsp Low fat salad dressings 7 tbsp Almonds, slivered 14 cups Milk, low fat (1%) 1 cup Lentils 4 cups Yogurt, plain, low fat

91 Grocery List Total items required to meet meal requirements from day 29 to day 35 Protein Carbohydrates Fats Other 28 Egg whites 4 oz Cheddar cheese, light/low fat 400 grams Protein powder 19 oz Cheese, low or non fat 26 oz Beef, lean cuts 21 oz Chicken breast, skinless 7 oz Bass, freshwater 31 oz Shrimp 3 cups Cottage cheese, light/low fat 4 1/2 oz Chicken breast, deli style 10 1/2 oz Haddock 9 cups Mushrooms 8 5/12 Peppers (bell or cubanelle) 2 Oranges 1 5/12 cups Onions 1/3 cup Mango 1 1/4 Tomatoes 2 1/2 cups Cucumber 3 cups Lettuce, romaine 8 cups Broccoli 1 1/3 cups Applesauce 1/2 cup Salsa 1 1/4 Cantaloupes 1/2 Corn tortillas 1/2 cup Pineapple 1 1/2 cups Blueberries 4 cups Tomato, canned 3 1/2 cups Beans, green or yellow 2 Peaches 2 3/4 cups Celery 2 1/2 Nectarines 3/4 cup Watermelon 4 cups Cauliflower 1 3/4 cups Chickpeas 2 cups Zucchini 2/3 cup Rice 3/4 cup Papaya 1 1/2 cups Grapes 2 cups Bran cereal, all varieties 2/3 cup Honeydew melon 1 1/2 Kiwis 1 slice Whole grain bread 1 1/2 Apricots 1 cup Brussels sprouts 1 1/2 cups Raspberries 1/2 cup Mulberries 1/2 Tangelo 1/2 cup Kidney beans 1/2 cup Boysenberries 1 cup Cereal, cold 1/2 cup Tomato, puree 1/2 cup Strawberries 45 tsp Olive or monounsaturated oil 90 Peanuts 51 Almonds, whole 8 tbsp Almonds, slivered 14 Macadamia nuts 4 1/2 cups Yogurt, plain, low fat 17 1/2 cups Milk, low fat (1%)

92 Grocery List Total items required to meet meal requirements from day 36 to day 42 Protein Carbohydrates Fats Other 7 oz Cheddar cheese, light/low fat 378 grams Protein powder 21 oz Chicken breast, deli style 33 oz Beef, lean cuts 21 oz Cheese, low or non fat 10 oz Shrimp 21 oz Chicken breast, skinless 32 Egg whites 1 oz Hard cheeses, light/low fat 1/2 cup Cottage cheese, light/low fat 10 1/2 oz Haddock 7 oz Pork, lean 1 cup Cereal, cold 1 cup Blueberries 1 1/4 Nectarines 1 1/4 Oranges 3/4 Cantaloupe 1 1/4 cups Grapes 2/3 cup Honeydew melon 4 Peaches 1 3/20 cups Salsa 5 7/12 Peppers (bell or cubanelle) 1 59/60 cups Onions 1 whole Pita 1 1/2 Apples 4 11/40 Tomatoes 1 1/2 cups Strawberries 1/4 cup Peaches, canned 3 Kiwis 1 1/2 cups Watermelon 1 1/4 cups Celery 4 cups Cucumber 7 1/2 cups Lettuce, romaine 5 3/4 cups Mushrooms 1/4 cup Radishes 4 cups Broccoli 1 cup Brussels sprouts 2 cups Cauliflower 1 1/2 cups Chickpeas 3/4 cup Pineapple 1 1/3 cups Applesauce 1/2 cup Guava 1/2 cup Tomato, puree 3 cups Raspberries 1 cup Beans, green or yellow 1 1/2 Corn tortillas 1/2 Pear 2 cups Oatmeal 2 1/2 cups Tomatoes 1/3 cup Fruit cocktail 1 slice Sourdough bread 1/2 cup Mulberries 1 Plum 1/2 Tangelo 1 1/2 cups Cabbage 63 Almonds, whole 48 1/3 tsp Olive or monounsaturated oil 14 tbsp Almonds, slivered 36 Peanuts 3 Macadamia nuts 14 1/2 cups Milk, low fat (1%) 6 1/2 cups Yogurt, plain, low fat

93 Grocery List Total items required to meet meal requirements from day 43 to day 49 Protein Carbohydrates Fats Other 56 Egg whites 1 oz Hard cheeses, light/low fat 322 grams Protein powder 10 1/2 oz Shrimp 21 oz Chicken breast, skinless 3 oz Cheddar cheese, light/low fat 30 oz Chicken breast, deli style 24 oz Cheese, low or non fat 14 oz Beef, lean cuts 2 cups Cottage cheese, light/low fat 7 oz Bass, freshwater 7 oz Pork, lean 14 oz Turkey breast, skinless 7 1/2 cups Mushrooms 2 1/2 cups Tomatoes 2 slice Sourdough bread 1 1/4 cups Blueberries 3 1/4 Oranges 6 1/2 Peppers (bell or cubanelle) 11 3/4 cups Broccoli 3 cups Cauliflower 1 1/4 cups Chickpeas 1 3/8 Cantaloupes 1 1/2 Apricots 2 1/2 cups Onions 1/2 cup Tomato, puree 1 3/4 cups Peaches, canned 3 slice Whole grain bread 1 1/4 Nectarines 2 1/4 cups Grapes 1 cup Honeydew melon 1 cup Brussels sprouts 1/2 cup Boysenberries 1 cup Celery 1/2 Tangerine 3 cups Lettuce, romaine 4 cups Cucumber 2 Tomatoes 3 1/2 cups Raspberries 1/6 Grapefruit 1/3 cup Mandarin orange, canned 7/12 Apple 2 1/2 cups Beans, green or yellow 1 Tangelo 1/2 cup Mulberries 1 1/2 cups Cabbage 2 Plums 2/3 cup Rice 1 1/2 Pears 1/2 Kiwi 1/2 cup Kidney beans 1 1/4 cups Strawberries 2 1/4 Peaches 1 cup Applesauce 1/2 cup Guava 38 1/3 tsp Olive or monounsaturated oil 51 Almonds, whole 4 tsp Peanut butter, natural 22 tbsp Almonds, slivered 90 Peanuts 14 Macadamia nuts 2 tbsp Low fat salad dressings 3 cups Yogurt, plain, low fat 11 cups Milk, low fat (1%)

94 Grocery List Total items required to meet meal requirements from day 50 to day 56 Protein Carbohydrates Fats Other 431 grams Protein powder 21 oz Chicken breast, skinless 12 oz Cheese, low or non fat 38 oz Beef, lean cuts 42 oz Chicken breast, deli style 3 3/4 cups Cottage cheese, light/low fat 4 oz Cheddar cheese, light/low fat 1 1/4 cups Goat cheese, light/low fat 12 Egg whites 3 1/2 Kiwis 1/2 cup Mulberries 3/4 cup Chickpeas 6 cups Cucumber 1 cup Tomatoes 1 5/12 cups Onions 1 1/2 Oranges 3/4 cup Kidney beans 1/4 cup Tomato, puree 3/4 cup Salsa 1/2 Tangelo 2 Pears 1 7/8 Cantaloupes 1 cup Honeydew melon 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1 7/12 Apples 2 cups Rice 9 1/2 cups Lettuce, romaine 3 1/4 cups Mushrooms 5 1/8 Tomatoes 3 1/6 Peppers (bell or cubanelle) 1 1/4 cups Blueberries 1 1/2 cups Guava 1 Corn tortillas 1 1/2 Apricots 4 cups Zucchini 1 1/2 cups Papaya 2 1/2 cups Raspberries 1/2 Tangerine 1 1/4 cups Celery 2 3/4 cups Strawberries 2 cups Beans, green or yellow 1 1/4 cups Grapes 1 cup Bran cereal, all varieties 1/2 cup Radishes 1/3 cup Applesauce 1/4 Peach 1/4 cup Pineapple 1/2 cup Cereal, cold 2/3 Banana 1/4 cup Scallions (green onions) 1/3 cup Fruit cocktail 2 cups Broccoli 1 cup Peaches, canned 1 slice Whole grain bread 41 2/3 tsp Olive or monounsaturated oil 84 Peanuts 21 Macadamia nuts 2 tbsp Low fat salad dressings 19 tbsp Almonds, slivered 12 Almonds, whole 4 tsp Peanut butter, natural 6 1/4 cups Yogurt, plain, low fat 12 cups Milk, low fat (1%) 1/2 cup Lentils

95 Grocery List Total items required to meet meal requirements from day 57 to day 63 Protein Carbohydrates Fats Other 18 Eggs, whole 560 grams Protein powder 45 oz Chicken breast, skinless, Grilled 34 oz Beef, lean cuts 36 Egg whites 18 oz Sole 3 oz Ham, lean 8 cups Peaches, canned 3 1/2 slice Whole grain bread 3 cups Blueberries 4 1/2 cups Raspberries 8 cups Strawberries 2/3 cup Oatmeal 1/4 head Lettuce, iceberg 10 3/4 cups Mushrooms 10 Peppers (bell or cubanelle) 5 cups Onions 3 1/2 Kiwis 6 1/2 Tomatoes 1/2 Apple 8 1/2 cups Cucumber 20 1/2 cups Lettuce, romaine 1 3/4 Oranges 2 cups Blackberries 2 cups Tomato, canned 1 Plum 1/2 Tangerine 5 cups Zucchini 3 cups Rice 6 cups Tomatoes 3 1/2 cups Spinach 2 cups Tomato, puree 3 cups Broccoli 2/3 Banana 3/4 cup Snow peas 2 cups Celery 2 cups Carrots 1/4 Cantaloupe 1/3 cup Honeydew melon 1 cup Pineapple 1 Peach 1/3 cup Mango 2/3 cup Mandarin orange, canned 1 1/2 cups Watermelon 1 cup Grapes 47 2/3 tsp Olive or monounsaturated oil 23 tbsp Almonds, slivered 126 Peanuts 12 Cashews 15 Almonds, whole

96 Grocery List Total items required to meet meal requirements from day 64 to day 70 Protein Carbohydrates Fats Other 9 Eggs, whole 595 grams Protein powder 38 oz Chicken breast, skinless, Grilled 42 Egg whites 35 oz Beef, lean cuts 9 oz Sole 4 oz Ham, lean 12 oz Tuna, canned in water 4 1/4 cups Onions 5 1/2 cups Tomatoes 5 3/4 cups Strawberries 6 3/4 cups Raspberries 1/2 head Lettuce, iceberg 8 3/4 cups Mushrooms 12 1/2 Peppers (bell or cubanelle) 9 cups Peaches, canned 1 Nectarine 4 Tomatoes 1 Apple 2 Kiwis 8 cups Cucumber 13 cups Lettuce, romaine 1 1/2 cups Blackberries 3 3/4 cups Blueberries 6 cups Zucchini 1 1/2 cups Tomato, puree 1/2 Cantaloupe 5 cups Celery 2 cups Carrots 1/2 Pear 1 cup Beans, green or yellow 1 cup Broccoli 5 cups Rice 1 Tangerine 2/3 Banana 2 Oranges 2 Grapefruits 1/3 cup Oatmeal 1 cup Grapes 2 Peaches 1 1/2 cups Pineapple 3 1/2 cups Spinach 49 tsp Olive or monounsaturated oil 24 Almonds, whole 12 Cashews 162 Peanuts 10 tbsp Almonds, slivered

97 Grocery List Total items required to meet meal requirements from day 71 to day 77 Protein Carbohydrates Fats Other 511 grams Protein powder 12 oz Ham, lean 67 oz Chicken breast, skinless 66 Egg whites 3 Eggs, whole 6 oz Beef, lean cuts 12 oz Tuna, canned in water 8 1/2 cups Peaches, canned 2 Plums 2 1/2 cups Blueberries 2 1/2 cups Raspberries 5 Apples 1 cup Blackberries 4 Grapefruits 3 cups Strawberries 10 1/2 Peppers (bell or cubanelle) 9 1/2 cups Broccoli 7 cups Tomatoes 17 3/4 cups Mushrooms 3 1/2 Kiwis 5 cups Zucchini 3 3/4 cups Beans, green or yellow 5 cups Grapes 1 Banana 1/4 head Lettuce, iceberg 2 cups Onions 1 Nectarine 1 Tomato 2 1/2 cups Cucumber 5 1/2 cups Lettuce, romaine 1 1/2 cups Tomato, puree 1 1/4 Cantaloupes 1 1/3 cups Oatmeal 1/2 Pear 1/3 cup Honeydew melon 1 cup Celery 1 1/4 Oranges 1 Peach 1/3 cup Mango 1 1/2 cups Pineapple 106 Peanuts 56 Almonds, whole 20 Cashews 48 1/3 tsp Olive or monounsaturated oil 4 tbsp Almonds, slivered 2 2/3 cups Beef and vegetable soup

98 Grocery List

99 Substitution Charts These substation charts let you easily replace ingredients in your V-Taper Solution meal plan with other ingredients that have the same nutrition value. Each ingredient quantity you see in each chart is equivalent to any other ingredient and quantity in the same chart. For example, in the protein chart, Chicken breast, skinless is listed with a quantity of 1 oz, and Haddock is listed with the quantity of 1 ½ oz. This means that in any given recipe you may swap one ounce of chicken breast for oneand-a-half ounces of haddock. On the next 3 pages you ll find the following 4 substitution charts: 1. Mixed protein/carbohydrate 2. Fats 3. Protein 4. Carbohydrates

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