idealshape for life 15 DAY CHALLENGE IdealShape, LLC. All Rights Reserved.

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2 idealshape for life 15 DAY CHALLENGE IdealShape, LLC. All Rights Reserved. Statements in this ebook have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using our products. The information provided in this ebook is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information in this ebook for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. You should not stop taking any medication without first consulting your physician. IdealShape, IdealShake, IdealBar and IdealBoost are registered trademarks of IdealShape, LLC.

3 welcome! We are so excited that you ve joined our challenge! We ve been helping people lose weight and achieve their ideal shape for more than 10 years and we can t wait to help you do the same. During this challenge you will: - Lose weight - Burn fat - Jumpstart or restart your weight loss journey - Learn healthy eating habits - Discover effective weight loss tools - Have fun working out and eating healthy!

4 - Our Story - How the Plan Works - Meal Prep Tips - Meal Plans - Women Under Women Between Women Over Men Under Men Over Workouts - FAQs TABLE OF CONTENTS

5 hey there! We re Zac and Kami Price! Together we own a personal training gym, have three crazy boys, love health and fitness, and have 10 years of experience helping clients lose weight and feel amazing. We understand how hard it can be to balance normal life with a healthy lifestyle. We understand because we re in the same boat! With three sons under the age of 7, running our own business, community commitments, and spending time with family and friends, it might seem easier not to spend time on ourselves. But when our hectic lives feel like they re out of control, the one thing we can control is our fitness and nutrition, and that feels so good.

6 kami Committing to a healthy lifestyle has brought Zac and I closer together. When I was younger, dance was my escape. I loved dancing and it was my greatest passion in life. But when I injured myself and could not longer dance, I was devastated. I got seriously depressed and gained 30 pounds due to my inactivity and poor nutrition. And I keep discovering new things to learn and love. A few years ago I started getting into yoga. At first it was just a hobby. I wanted to do some of those cool poses you see all over Instagram. But then I realized that yoga was so much more than that! So I became a certified yoga instructor. I ve even included some yoga in this program. Zac opened my eyes to how liberating it can be to create the body of your dreams. I learned so much about nutrition and exercise and was able to lose those 30 pounds and rediscover a part of myself that I thought was lost.

7 For as long as I can remember, fitness has been a love of mine. I played sports all growing up and I have always loved exercising. Of course like most guys I ve also had a long time love of burgers and pizza. As I got older I realized that personal training would be the perfect career for me. I m passionate about self-improvement, fitness, and helping others. What could be more perfect than opening my own personal training gym! So together Kami and I opened our own gym. It s the hardest thing I ve ever done. We were young, newly married, and totally broke. We maxed out so many credit cards, but we knew it was worth it. Ten years later we ve helped thousands of people change their lives completely. And now we re pumped to be able to share what we ve learned with YOU! We ve poured our 10 years of experience into creating this program, and we know that you re going to love it. We zac know that with this program you ll be able to achieve your IdealShape for LIFE!

8 HOW THE PLAN WORKS The meal plans that we ve created for this challenge are based on over a decade of our experience working with real people in the real world. Our plans are practical and realistic, yet science-based and specific. It will get you the results you ve always wanted! Our approach allows you to buildyour-own meal plan by giving you multiple options for each meal. You can then build your own daily meal plan by choosing which options sound best to you for each meal. We ve already calculated the correct amount of calories for all meals in each category. All of the calories for each meal option are very similar, so simply make sure that you eat all of the food in each meal option (but not more) and you re good to go. We ve made sure that each meal has the perfect balance of carbs, protein, and fat to maximize weight loss. This balance of macronutri ents will allow you to still enjoy the delicious foods that you love! In the evenings (when you re generally less active), we ve cut back on complex carbohydrates to accelerate your fat burning at night. But don t worry, the following morning, you ll get plenty of high-quality carbs to fuel you through the busier and more active part of your days. This simple practice has been a staple of ours for ten years and has been key in achieving and maintaining a healthy weight. We ve created a specific menu for you based on your current weight. Simply go to the range that applies and follow the plan. All the calorie math is already done for you! You will get a cheat or free meal halfway through the program to satisfy any craving that you may have. Make sure that you do this on day 7, 8, or 9, after you ve completed your Day 7 check in survey! This cheat meal can be anything that you want but needs to be less than 600 calories to not sabotage your success. Make sure that your other 4 meals that day are on plan.

9 We ve also included meals that can be meal-prepped together, saving time and stress. For example, one day you ll make a pork tenderloin in the slow-cooker that you ll use that evening for lettuce-wrapped tacos, but then you can use the same delicious pork the following day for a barbecue pulled-pork sandwich! How convenient is that?! This technique will save you so much time and make eating healthy and delicious meals simple and easy. You don t have to spend hours meal prepping and cooking. In fact this kind of simple meal prep will help you create easy, sustainable habits that will make maintaining your IdealShape for Life possible! We also want you to try to drink 1 gallon of water each day to make sure you re properly hydrated. It will also help minimize snacking. Sometimes we think we re hungry when we re really just thirsty. If, at any point during this program, you notice yourself feeling HANGRY, we ve included a list of trainer-approved free-foods that you can snack on anytime!!

10 MEAL PREPtips One of the hardest things about following a meal plan is getting enough protein because it is usually the most time consuming to cook. We like to choose a few meals that use the same type of protein and cook 3-4 days worth at once. Chicken breast and pork tenderloin are our favorites because they are lean and really easy to throw in the slow cooker. We have built this meal plan with a few different meal options using each of those foods to make life a little easier for you. Meal prepping isn t just for protein though. We love to clean and prep our fruit and veggies as soon as we get home from the grocery store. This way we are more likely to snack on them. We also love to prep our pasta and quinoa ahead of time, so we have it ready to go and are more likely to stay on plan. They both taste great even after a few days. Oh yeah and pico. At our house it s a staple and something we are always throwing on top of chicken, eggs, or just eating by the spoonful, so we always make that in bulk, too. We have designed this program with as much variety and as many options as possible, so that you can pick and choose the foods that you really will enjoy eating. As soon as you ve decided on the meals you are going to eat and have shopped for the ingredients, come straight home and start prepping for the week. We love to turn on some good music, listen to an audio book, or even watch one of our favorite shows while we re doing our meal prep each week. It makes it so much more enjoyable and really does save a lot of time during the week.

11 A FEW tips ON BULK PREPPING Bulk Chicken However you choose to cook it, cook a bunch and store it in the fridge for a few days. When it comes time to eat, just measure out your portion and you re good to go. Always make sure to cook your chicken all the way through! For slow cooking- Place thawed chicken breasts in slow-cooker without liquid or oil, add salt and pepper, and cook on low for approximately 6-7 hours or until chicken shreds with a fork. If the chicken is frozen it will need more time. For grilling- Season your thawed chicken breasts with salt and pepper or any other seasonings that you enjoy, and grill several breasts at a time. Once it s cooked, chop it up and store it in the fridge. For roasting- Preheat oven to 375 degrees. Line a cooking sheet with tin foil, spray it with non-stick cooking spray (for easy clean up), and then place thawed chicken on the sheet. Season with salt and pepper or whatever else you love. Bake it for about mins or until the juices run clear. Slice and store. For ease- Grab a precooked rotisserie chicken from the grocery store, but remove the skin and extra fat. You know the drill by now slice and store. :)

12 A FEW tips ON BULK PREPPING Bulk Pork Pork tenderloin is super lean and delicious! Yes there are multiple ways to cook it, but honestly the slow cooker is the easiest and makes it so tender. Simply place the tenderloin (as much as you want to bulk prep for a couple days) in the crock pot, season all sides with salt and pepper, and cook on low for about 6 hours, or until it shreds. Make sure to cook it all the way through! Quinoa Quinoa is a food that neither of us liked at first, but then we learned how to cook it well, and now we LOVE it! Follow the directions on the package, but the key to making it delicious is to use chicken broth instead of water. We always cook a few servings at a time, so that we have extra on hand when it comes to meal time. Pasta Whole grain pasta stays in the refrigerator well, so we always cook extra and save it for easy use in meals later. Simply follow the directions on your pasta package. Fresh Pico de Gallo (A.K.A. Pico) We really do put pico on everything: scrambled eggs, breakfast tacos, salads, pork tacos, in quinoa, and many more foods. It s so flavorful and versatile. Here s how we make it: Mix together about 3 cups of diced tomatoes, approximately 3 tablespoons of diced onions, 1/2 to a full diced jalapeño (depending on how spicy you like it!), 1/2 to a full bunch of cilantro, fresh lime juice, and salt and pepper to taste.

13 A FEW tips ON BULK PREPPING Greek Yogurt Ranch Dip We use Greek yogurt ranch dip a few times on this plan. It s a part of a couple meals as well as an option for snacks. It s great to have prepared ahead of time, so you can simply measure out your portion at meal or snack time. To make the dip, mix 8 oz of plain nonfat Greek yogurt, 8 oz of light sour cream, and 1 packet of dry ranch seasoning together. Fruits and Veggies Clean, slice and store fruits and veggies in the fridge as soon as you get home from the grocery store. We ve found that this is not only helpful for us staying on plan, but it helps our kids find healthy snacks, too. We are constantly finding the cutest little hands reaching for the grapes that have been cleaned and strategically placed at the front of the fridge.

14 Meal Plans Women under 140 pounds (1,200 calories)

15 Breakfast Each day choose from any of the following delicious breakfasts. Don t worry, all of the calories and macros are approximately the same for each of them! Classic Scrambled Eggs and Toast 1 whole egg 1/2 c liquid egg whites 1 piece split top wheat bread (approx. 80 calories) 1/4 tbsp. spreadable butter 1 medium apple Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Toast and lightly butter bread. Serve with apple slices. Tip- Sauté and add any combination of veggies to eggs for variety! Lemon-Berry Greek Yogurt Parfait 1 c plain nonfat Greek yogurt 1/2 c fresh raspberries Truvia (stevia) lemon juice to taste 1/4 c granola (approx. 85 calories) 6 almonds In a bowl mash fresh raspberries (or any berries), then add Greek yogurt, Truvia, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side.

16 PB&J Oatmeal Greek yogurt- 3/4 c plain nonfat Greek yogurt 1/3 c berries (thawed or fresh) Truvia (stevia) Oatmeal- 1/3 c quick oats 2 tbsp. peanut butter powder (such as PB2- approx. 55 calories) 1/3 c unsweetened vanilla almond milk Truvia (stevia) In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia, mix together. Cook oatmeal according to directions on package or container. Mix in peanut butter powder (such as PB2), Truvia, and almond milk. Breakfast Tacos 1 whole egg 1/2 c liquid egg whites 2 tbsp. shredded mexican blend cheese (approx. 60 calories) 2 corn tortillas (approx. 35 calories in each tortilla) 1/3 c fresh pico Spray pan with non-stick cooking spray. Mix whole egg and egg whites in pan, and cook to desired doneness. Spray a separate pan with non-stick cooking spray and toast corn tortillas. When tortillas are done, sprinkle them with cheese to melt. Top toasted tortillas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this ebook. Tip- To save time, cook a larger portion of oatmeal, leaving a second portion for the following day!

17 IdealShake Meal Replacement 1 scoop IdealShake (any flavor) 1 c unsweetened vanilla almond milk 1 tbsp. peanut butter powder (such as PB2- approx. 30 cals or less) or 6 almonds 1/2 frozen banana Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats.

18 Lunches Each day, choose from any of the following delicious lunches. Don t worry, all of the calories and macros are approximately the same for each of them! Summer Strawberry Salad Choice of greens (unlimited) 3.5 oz chicken (see meal prep tips) 2 tbsp. feta cheese crumbled 1/2 c strawberries sliced 1/2 c grapes sliced 1/2 apple sliced Green onions diced 2 tbsp. lite balsamic vinaigrette dressing (approx. 45 calories) Place greens of your choice on plate and top with chicken, feta cheese, strawberries, grapes, apple, green onions, and dressing. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Open-Faced Toasted Turkey and Avocado Sandwich 1 piece split top wheat bread (approx. 80 calories) 1 tbsp. lite cream cheese (spread on bread) 3 oz. deli-sliced turkey 1/4 avocado (sliced) 1 Tomato (sliced) 3/4 c grapes Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey. Add salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting). Enjoy grapes as side.

19 Italian Pasta Salad 3 oz. chicken (see meal prep tips) 2/3 c cooked whole wheat penne pasta 1/2 lite string cheese stick (sliced- approx. 25 calories) 3 black olives Sweet bell peppers and purple onion (unlimited) 2 tbsp. lite Italian dressing (approx. 30 calories) Cook whole wheat penne pasta according to directions on package and let cool. Add in sliced string cheese stick, diced black olives, sweet peppers, and purple onion. Add lite Italian dressing and mix together. Cook chicken (see Meal Prep Tips) and either eat it on the side, or mix it in with the pasta salad. Buffalo Chicken Wrap 3 oz. chicken (see meal prep tips) 1 whole wheat tortilla (Mission brand- approx. 150 calories) 2 tbsp. shredded Mexican blend cheese (approx. 60 calories) 1 tbsp. plain nonfat Greek yogurt ranch (see meal prep tips) Frank s Red Hot Buffalo Sauce (as much as you want) Lettuce and tomatoes (unlimited) Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, drizzle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

20 Chicken & Mexican Quinoa Salad 3 oz. chicken (see meal prep tips) 2/3 c quinoa cooked (see meal prep tips) 1/4 small avocado cubed Pico de gallo (unlimited- see meal prep tips) Lime juice to taste Cook quinoa according to directions, using chicken bouillon in place of plain water for more flavor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste. BBQ Pulled Pork Tenderloin Sandwich 3 oz shredded pork tenderloin (see meal prep tips) tbsp. BBQ sauce (approx. 35 calories) Whole grain thin bun (approx. 100 calories) 1 piece pre-sliced low-fat cheese (approx. 50 calories) Spread BBQ sauce on thin-bun then add pork and top with cheese slice. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

21 Garden Salad & Pulled Pork Tenderloin 3 oz pork tenderloin (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 2 tbsp. light vinaigrette (approx. 40 calories) 1 1/2 tbsp. shredded parmesan cheese 1/2 whole grain bagel (120 calories or less) Place greens of choice on a plate and top with pork, green onions, cucumber, tomatoes, bell peppers, parmesan cheese, and dressing. Serve 1/2 bagel on the side. Tip- Cook pork in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. IdealShake Meal Replacement 1 scoop IdealShake (any flavor) 1 c unsweetened vanilla almond milk 1 tbsp. peanut butter powder (such as PB2- approx. 30 calories) or 6 almonds 1/2 frozen banana (or 1 c frozen berries) Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana or berries, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats.

22 Dinners Each day, choose from any of the following delicious dinners. Don t worry, all of the calories and macros are approximately the same for each of them! Lettuce Wrapped BBQ Pork Tacos 4 oz pork tenderloin (see meal prep tips) Lettuce leaves (you can use any kind of lettuce) Cilantro (unlimited) Jalapeño (unlimited) Radishes (unlimited)) Lime juice 1 tbsp. plain nonfat Greek yogurt 1 tbsp. BBQ sauce (approx. 35 calories) Top lettuce cups or leaves with pork, diced cilantro, jalapeños, cilantro, super thinly-sliced radishes, BBQ sauce, Greek yogurt, and lime juic Buffalo Wings and Veggies 3.5 oz chicken (see meal prep tips) Frank s Red Hot Buffalo Sauce (desired amount) 1 c baby carrots 2 tbsp. blue cheese crumbles (or 1 full light mozzarella cheese stick- approx. 50 calories) Celery & bell peppers (unlimited) 2 tbsp. plain nonfat Greek yogurt ranch dip (see meal prep tips) Chop cooked chicken and toss with buffalo sauce in a bowl. Top with blue cheese crumbles, if desired. Enjoy the ranch dip and veggies on the side. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

23 Lettuce Wrapped Turkey Burger 4 oz 93% lean ground turkey (or beef if it s 93% lean) 1 pre-sliced low-fat cheese slice (approx. 50 calories) Lettuce to wrap your burger Onions (unlimited) Tomato (unlimited) Pickles (unlimited) Ketchup Mustard 1 c baby carrots on side Form turkey or beef into patties and grill or cook on stovetop. Make sure it is cooked through. Place burger on lettuce pieces and top with cheese slice, tomatoes, onion, pickles, ketchup, and mustard. Serve carrots on the side. Fiesta Lime Chicken & Southwest Salad 3 oz chicken (see meal prep tips) 1/4 c black beans 1/4 c corn 1/4 small avocado cubed 1 tsp. olive oil Pico de gallo (unlimited- see meal prep tips) Fresh lime juice Serve plain or in lettuce cups if you want to be fancy Season chicken with fresh lime juice and McCormick Fiesta Lime Seasoning. You can either eat it on the side or mix it in with the southwest salad. For the southwest salad, simply mix all of the remaining ingredients together and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

24 Teriyaki Chicken and Broccoli 4 oz chicken (see meal prep tips) 3 tbsp. teriyaki marinade or sauce (approx. 60 calories) 1 c broccoli 2 tsp. olive oil (drizzled on broccoli before roasting) Place broccoli on cooking sheet and drizzle with olive oil. Bake at 400 degrees for approximately 15 minutes or until desired doneness. Mix the chicken and teriyaki sauce together and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Lemon Pepper Tilapia & Sautéed Asparagus 4 oz tilapia lemon juice 1 c asparagus 2 tsp. olive oil 1/2 c grapes Place tilapia on cooking sheet and drizzle with olive oil, lemon pepper, and salt and pepper. Bake at 375 degrees for approximately 9 minutes or until fish flakes with a fork. Spray asparagus with non-stick cooking spray, salt and pepper, and sauté on medium heat until tender. Serve asparagus and grapes as sides.

25 Garden Salad with Chicken 6 oz chicken (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 1/2 c chopped baby carrots 5 black olives 3 tbsp. light vinaigrette (approx. 60 calories) 1 1/2 tbsp. shredded parmesan cheese Place choice of greens on a plate and top with chicken, tomatoes, green onions, cucumber, bell peppers, carrots, olives, parmesan cheese, and vinaigrette dressing. IdealShake Meal Replacement 1 scoop IdealShake (any flavor) 1 c unsweetened almond milk 8 almonds sliced In a blender add almond milk first, then IdealShake (any flavor), almonds, and ice. Add water, if necessary, for desired consistency. Blend and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

26 Snacks Each day, choose from any of the following delicious snacks. You can have 2 each day. We recommend eating them between meals. Don t worry, all of the calories and macros are approximately the same for each of them! Light String Cheese & Grapes 2 light string cheese sticks (approx. 50 calories each) 3/4 c grapes Cottage Cheese & Fresh Fruit 1/2 c 2% cottage cheese 1 c strawberries (or any other berries) You can mix your strawberries into your cottage cheese, or eat them separately. Greek Yogurt Ranch Dip & Veggies 1/4 c light sour cream 1/4 c plain nonfat Greek yogurt 1/2 c carrots Celery (unlimited) Sweet bell peppers (unlimited) Cucumbers (unlimited) Prepare ranch dip according to directions on package of ranch dip, using light sour cream and plain nonfat Greek yogurt in place of regular sour cream.

27 Cinnamon Greek Yogurt Dip & Apples 1/2 c plain nonfat Greek yogurt Truvia (stevia) cinnamon 6 almonds 1/2 banana OR 1/2 medium apple To make the yogurt, mix Truvia and cinnamon into plain nonfat Greek yogurt. You can either top it with sliced almonds and banana, or if you choose an apple instead, you can slice the apple and use the Greek yogurt as a dip. Jerky & Fruit 1.5 oz jerky 1/2 medium apple 6 almonds IdealBar (1 of any flavor) IdealShakes 1 scoop IdealShake (any flavor) 1 c unsweetened almond milk NOTE: IdealShake makes a great snack when you keep it simple and just add 1 scoop to 8 oz of almond milk or water, making it roughly calories per serving.

28 free foods list If at any point throughout the day, you re still feeling hungry, you can snack on the following veggies anytime or add them to your meals to make you fuller! - Broccoli - Cucumbers - Tomatoes - Sugar snap peas - Celery - Carrots - Spinach - Asparagus - Cauliflower - Brussel sprouts - Pickles - Bell peppers - Cauliflower - Collard greens - Eggplant - Onions - Green onions - Lettuce - Mushrooms - Radishes - Peas - Zucchini - Green beans - Any other veggies (except corn and potatoes)

29 Approved Condiments & Drinks List - Vinegars - Hot sauces - Salsas - Low sodium soy sauce - Dry seasonings & spices, including salt 1/2 tbsp. unsweetened cocoa (shake mix-in) - Low/reduced sugar - Ketchup - Mustard - IdealBoost drink mix - Crystal Light or other low-calorie drink mixes (under 10 calories) - Diet soda (we recommend trying to limit it to 1 can a day at most) - Coffee (sweetened with stevia or splenda) - Herbal tea (sweetened with stevia or splenda) - Splash of unsweetened almond milk (for coffee or tea) - DaVinci or Torani sugar-free syrup (shake mix-in or drink mix-in)

30 Meal Plan Women between pounds (1,500 calories) Your meal plan includes five meals a day: breakfast, lunch, dinner, and two snacks. We recommend eating your snacks between meals, but you can arrange them any way you like to fit into your schedule. We ve designed several options for each meal time. To create your custom meal plan, select one option for breakfast, lunch, dinner, and two snacks. Feel free to mix and match your meals however you want.

31 Breakfast Each day choose from any of the following delicious breakfasts. Don t worry, all of the calories and macros are approximately the same for each of them! Classic Scrambled Eggs and Toast 2 whole eggs 1/2 c liquid egg whites 1 1/2 piece split top wheat bread (approx. 120 calories) 1/4 tbsp. spreadable butter 1 medium apple Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Toast and lightly butter bread. Serve with apple slices. Tip- Sauté and add any combination of veggies to eggs for variety! Breakfast Tacos 1 whole egg 3/4 c liquid egg whites 3 tbsp. mexican blend cheese (approx. 90 calories) 3 corn tortillas (approx. 35 calories in each tortilla) 1/3 c fresh pico Spray pan with non-stick cooking spray. Mix whole egg and egg whites in pan, and cook to desired doneness. Spray a separate pan with non-stick cooking spray and toast corn tortillas. When tortillas are done, sprinkle them with cheese to melt. Top toasted tortillas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this ebook.

32 Lemon-Berry Greek Yogurt Parfait 1 1/4 c nonfat Greek yogurt 3/4 c fresh raspberries Truvia (stevia) lemon juice to taste 1/4 c granola (approx. 85 calories) 12 almonds In a bowl, mash fresh raspberries (or any berries), then add Greek yogurt, Truvia, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side. PB&J Oatmeal Greek yogurt- 1 C plain nonfat Greek yogurt 1/3 C berries (thawed or fresh) Truvia (stevia) Oatmeal- 1/2 C quick oats 2 tbsp. peanut butter powder (such as PB2- approx. 55 calories) 1/3 c unsweetened almond milk Truvia (stevia) In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia, mix together. Cook oatmeal according to directions on package or container. Mix in peanut butter powder (such as PB2), Truvia, and almond milk. Tip- To save time, cook a larger portion of oatmeal, leaving a second portion for the following day!

33 IdealShake Meal Replacement 1 1/2 scoops IdealShake (any flavor) 1 1/2 c unsweetened vanilla almond milk 1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories or less) or 6 almonds 3/4 frozen banana Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats.

34 Lunches Each day, choose from any of the following delicious lunches. Don t worry, all of the calories and macros are approximately the same for each of them! Summer Strawberry Salad Choice of greens (unlimited) 4 oz chicken (see meal prep tips) 1/8 c feta cheese crumbled 1/2 c strawberries sliced 1/2 c grapes sliced 1 medium apple sliced Green onions diced 3 tbsp. lite balsamic vinaigrette dressing (approx. 70 calories) Place greens of your choice on plate and top with chicken, feta cheese, strawberries, grapes, apple, green onions, and dressing. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Open-Faced Toasted Turkey and Avocado Sandwich 1 piece split top wheat bread (approx. 80 calories) 1 1/2 tbsp. lite cream cheese (spread on bread) 4 oz. deli-sliced turkey 1/4 avocado (sliced) 1 Tomato (sliced) 1 1/4 c grapes Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey. Add salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting). Enjoy grapes as side.

35 Italian Pasta Salad 4 oz. chicken (see meal prep tips) 1 c whole wheat penne pasta 1/2 lite string cheese stick (slicedapprox. 50 calories) 5 black olives 2 tbsp. lite Italian dressing (approx. 30 calories) Sweet bell peppers and purple onion (unlimited) Cook whole wheat penne pasta according to directions on package and let cool. Add in sliced string cheese stick, diced black olives, sweet peppers, and purple onion. Add lite Italian dressing and mix together. Cook chicken (see Meal Prep Tips) and either eat it on the side, or mix it in with the pasta salad. Buffalo Chicken Wrap 4 oz. chicken (see meal prep tips) 1 whole wheat tortilla (Mission brand- approx. 150 calories) 2 tbsp. Mexican blend cheese (approx. 60 calories) 2 tbsp. plain Greek yogurt ranch (see meal prep tips) Frank s Red Hot Buffalo Sauce (as much as you want) Lettuce and tomatoes (unlimited) 1 small apple ) Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, drizzle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

36 Chicken & Mexican Quinoa Salad 4 oz. chicken (see meal prep tips) 3/4 c quinoa cooked (see meal prep tips) 1/4 small avocado cubed Pico de gallo (unlimited- see meal prep tips for recipe) Lime juice to taste Cook quinoa according to directions, using chicken bouillon in place of plain water for more flavor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste. BBQ Pulled Pork Tenderloin Sandwich 4 oz pork tenderloin (see meal prep tips) 2 1/2 tbsp. BBQ sauce (approx. 85 calories) Whole grain thin bun (approx. 100 calories) 1 1/2 piece pre-sliced low-fat cheese (approx. 75 calories) Spread BBQ sauce on thin-bun then add pork and top with cheese slice. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

37 Garden Salad and Pulled Pork Tenderloin 4 oz pork tenderloin (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 2 tbsp. light vinaigrette dressing (approx. 40 calories) 1 1/2 tbsp. shredded parmesan cheese 3/4 whole grain bagel (180 calories or less) Place greens of choice on a plate and top with pork, green onions, cucumber, tomatoes, bell peppers, parmesan cheese, and dressing. Serve 1/2 bagel on the side. Tip- Cook pork in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. IdealShake Meal Replacement 1 1/2 scoops IdealShake (any flavor) 1 1/2 c unsweetened vanilla almond milk 1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories) or 6 almonds 3/4 frozen banana (or 1 c frozen berries) Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana or berries, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats.

38 Dinners Each day, choose from any of the following delicious dinners. Don t worry, all of the calories and macros are approximately the same for each of them! Lettuce Wrapped BBQ Pork Tacos 5.5 oz pork tenderloin (see meal prep tips) Lettuce leaves (you can use any kind of lettuce) Cilantro (unlimited) Jalapeño (unlimited) Radishes (unlimited) Lime juice 1 tbsp. plain nonfat Greek yogurt 2 tbsp. BBQ sauce (approx. 70 calories) Top lettuce cups or leaves with pork, diced cilantro, jalapeños, cilantro, super thinly-sliced radishes, BBQ sauce, Greek yogurt, and lime juice. Tip- Cook pork in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Buffalo Wings and Veggies 4 oz chicken (see meal prep tips) Frank s Red Hot Buffalo Sauce (desired amount) 1 1/4 c baby carrots 2 tbsp. blue cheese crumble (or 1 full light mozzarella cheese stickapprox. 50 calories) Celery & Bell Peppers (unlimited) 2 tbsp. Greek yogurt ranch dip (see meal prep tips) Chop cooked chicken and toss with buffalo sauce in a bowl. Top with blue cheese crumbles, if desired. Enjoy the ranch dip and veggies on the side. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

39 Lettuce Wrapped Turkey Burger 5 oz ground turkey 93% lean (or beef if it s 93% lean) 1 piece pre-sliced low-fat cheese (approx. 50 calories) Lettuce to wrap your burger Onions (unlimited) Tomato (unlimited) Pickles (unlimited) Ketchup Mustard 1 1/4 c baby carrots on side Form turkey or beef into patties and grill or cook on stovetop. Make sure it is cooked through. Place burger on lettuce pieces and top with cheese slice, tomatoes, onion, pickles, ketchup and mustard. Serve carrots on the side. Fiesta Lime Chicken & Southwest Salad 4 oz chicken (see meal prep tips) 1/3 c black beans 1/4 c corn 1/3 small avocado cubed 1 tsp. olive oil Pico de gallo (unlimited- see meal prep tips) Fresh lime juice Serve plain or in lettuce cups if you want to be fancy Season chicken with fresh lime juice and McCormick Fiesta Lime Seasoning. You can either eat it on the side or mix it in with the southwest salad. For the southwest salad, simply mix all of the remaining ingredients together and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

40 Teriyaki Chicken and Broccoli 5 oz chicken (see meal prep tips) 4 tbsp. teriyaki marinade or sauce (approx. 80 calories) 1 c broccoli 3 tsp. olive oil (drizzled on broccoli before roasting) Place broccoli on cooking sheet and drizzle with olive oil. Bake at 400 degrees for approximately 15 minutes or until desired doneness. Mix the chicken and teriyaki sauce together and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Lemon Pepper Tilapia & Sautéed Asparagus 6 oz tilapia lemon juice 1 c asparagus 2 tsp. olive oil 1 c grapes Place tilapia on cooking sheet and drizzle with olive oil, lemon pepper, and salt and pepper. Bake at 375 degrees for approximately 9 minutes or until fish flakes with a fork. Spray asparagus with non-stick cooking spray, salt and pepper, and sauté on medium heat until tender. Serve asparagus and grapes as sides.

41 Garden Salad with Chicken 6 oz chicken (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 1/2 c chopped baby carrots 5 black olives 3 tbsp. light vinaigrette (approx. 60 calories) 1 1/2 tbsp. shredded parmesan cheese Place choice of greens on a plate and top with chicken, tomatoes, green onions, cucumber, bell peppers, carrots, olives, parmesan cheese, and vinaigrette dressing. IdealShake Meal Replacement 1 1/2 scoops IdealShake (any flavor) 1 c unsweetened vanilla almond milk 1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories) or 6 almonds Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake (any flavor), almonds, and ice. Add water, if necessary, for desired consistency. Blend and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

42 Snacks Each day, choose from any of the following delicious snacks. You can have 2 each day. We recommend eating them between meals. Don t worry, all of the calories and macros are approximately the same for each of them! Light String Cheese & Grapes 2 light string cheese sticks 3/4 c grapes Cottage Cheese & Fresh Fruit 1/2 c cottage cheese 1 c strawberries (or any other berries) You can mix your strawberries into your cottage cheese, or eat them separately. Greek Yogurt Ranch Dip & Veggies 1/4 c light sour cream 1/4 c plain nonfat Greek yogurt 1/2 c carrots Celery (unlimited) Sweet bell peppers (unlimited) Cucumbers (unlimited) Prepare ranch dip according to directions on package of ranch dip, using light sour cream and plain nonfat Greek yogurt in place of regular sour cream.

43 Cinnamon Greek Yogurt Dip & Apples 1/2 c plain nonfat Greek yogurt (stevia and cinnamon to tastewe love lots of cinnamon) 6 almonds 1/2 banana or 1/2 medium apple Jerky & Fruit 1.5 oz jerky 1/2 medium apple 6 almonds IdealBar (1 of any flavor) IdealShakes 1 scoop IdealShake (any flavor) 1 c unsweetened almond milk NOTE: IdealShake makes a great snack when you keep it simple and just add 1 scoop to 8 oz of almond milk or water, making it roughly calories per serving.

44 free foods list If at any point throughout the day, you re still feeling hungry, you can snack on the following veggies anytime or add them to your meals to make you fuller! - Broccoli - Cucumbers - Tomatoes - Sugar snap peas - Celery - Carrots - Spinach - Asparagus - Cauliflower - Brussel sprouts - Pickles - Bell peppers - Cauliflower - Collard greens - Eggplant - Onions - Green onions - Lettuce - Mushrooms - Radishes - Peas - Zucchini - Green beans - Any other veggies (except corn and potatoes)

45 Approved Condiments & Drinks List - Vinegars - Hot sauces - Salsas - Low sodium soy sauce - Dry seasonings & spices, including salt 1/2 tbsp. unsweetened cocoa (shake mix-in) - Low/reduced sugar - Ketchup - Mustard - IdealBoost drink mix - Crystal Light or other low-calorie drink mixes (under 10 calories) - Diet soda (we recommend trying to limit it to 1 can a day at most) - Coffee (sweetened with stevia or splenda) - Herbal tea (sweetened with stevia or splenda) - Splash of unsweetened almond milk (for coffee or tea) - DaVinci or Torani sugar-free syrup (shake mix-in or drink mix-in)

46 Meal Plan Women over 190 pounds (1,800 calories) Your meal plan includes five meals a day: breakfast, lunch, dinner, and two snacks. We recommend eating your snacks between meals but you can arrange them any way you like to fit into your schedule. To create your custom meal plan select one option for breakfast, lunch, and dinner and two snacks. Feel free to mix and match your meals however you want.

47 Breakfast Each day, choose from any of the following delicious breakfasts. Don t worry, all of the calories and macros are the same for each of them! Classic Scrambled Eggs and Toast 1 whole egg 1/2 c liquid egg whites 1 piece split top wheat bread (approx. 80 calories) 1/4 tbsp. spreadable butter 1 medium apple Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Toast and lightly butter bread. Serve with apple slices. Tip- Sauté and add any combination of veggies to eggs for variety! Breakfast Tacos 1 whole egg 3/4 c liquid egg whites 3 tbsp. mexican blend cheese (approx. 90 calories) 3 corn tortillas (approx. 35 calories in each tortilla) 1/3 c fresh pico Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Spray a separate pan with non-stick cooking spray and toast corn tortillas, when done, sprinkle with cheese to melt. Top toasted tortillas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this ebook.

48 Lemon-Berry Greek Yogurt Parfait 1 1/4 c nonfat Greek yogurt 3/4 c fresh raspberries Truvia (stevia) lemon juice to taste 1/4 c granola (approx. 85 calories) 12 almonds In a bowl, mash fresh raspberries (or any berries), then add Greek yogurt, Truvia, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side. PB&J Oatmeal Greek yogurt- 1 c plain nonfat Greek yogurt 1/3 c berries (thawed or fresh) Truvia (stevia) Oatmeal- 1/2 c quick oats 2 tbsp. peanut butter powder (such as PB2- approx. 55 calories) 1/3 c unsweetened almond milk Truvia (stevia) In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia, mix together. Cook oatmeal according to directions on package or container. Mix in peanut butter powder (such as PB2), Truvia, and almond milk. Tip- To save time, cook a larger portion of oatmeal, leaving a second portion for the following day!

49 IdealShake Meal Replacement 1 1/2 scoops IdealShake (any flavor) 1 1/2 c unsweetened vanilla almond milk 1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories) or 6 almonds 3/4 frozen banana (or 1 c frozen berries) Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats

50 Lunches Each day, choose from any of the following delicious lunches. Don t worry, all of the calories and macros are approximately the same for each of them! Summer Strawberry Salad Choice of greens (unlimited) 4 oz chicken (see meal prep tips) 1/8 c feta cheese crumbled 1/2 c strawberries sliced 1/2 c grapes sliced 1 medium apple sliced Green onions diced 3 tbsp. lite balsamic vinaigrette dressing (approx. 60 calories) Place greens of your choice on plate and top with chicken, feta cheese, strawberries, grapes, apple, green onions, and dressing. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Open-Faced Toasted Turkey and Avocado Sandwich 1 piece split top wheat bread (approx. 80 calories) 1 1/2 tbsp. lite cream cheese (spread on bread) 4 oz. deli-sliced turkey 1/4 avocado (sliced) 1 Tomato (sliced) 1 1/4 c grapes Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey. Add salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting).enjoy grapes as side.

51 Italian Pasta Salad 4 oz. chicken (see meal prep tips) 1 c whole wheat penne pasta 1/2 lite string cheese stick (sliced- approx. 50 calories) 5 black olives 2 tbsp. lite Italian dressing (approx. 30 calories) Sweet bell peppers and purple onion (unlimited) Cook whole wheat penne pasta according to directions on package and let cool. Add in sliced string cheese stick, diced black olives, sweet peppers, and purple onion. Add lite Italian dressing and mix together. Cook chicken (see Meal Prep Tips) and either eat it on the side, or mix it in with the pasta salad. Buffalo Chicken Wrap 4 oz. chicken (see meal prep tips) 1 whole wheat tortilla (Mission brand- approx. 150 calories) 2 tbsp. Mexican blend cheese (approx. 60 calories) 2 tbsp. plain Greek yogurt ranch (see meal prep tips) Frank s Red Hot Buffalo Sauce (as much as you want) Lettuce and tomatoes (unlimited) 1 small apple Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, drizzle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

52 Chicken and Mexican Quinoa Salad 4 oz. chicken (see meal prep tips) 3/4 c quinoa cooked (see meal prep tips) 1/4 small avocado cubed Pico de gallo (see meal prep tips) Lime juice to taste Cook quinoa according to directions, using chicken bouillon in place of plain water for more flavor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste, and extra McCormick Fiesta Lime Seasoning if you want more flavor. BBQ Pulled Pork Tenderloin Sandwich 4 oz pork tenderloin (see meal prep tips) 2 1/2 tbsp.s BBQ sauce Whole grain thin bun (approx. 100 calories) 1 1/2 pieces pre-sliced low-fat cheese (approx. 75 calories) Spread BBQ sauce on thin-bun then add pork and top with cheese slice. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

53 Garden Salad and Pulled Pork Tenderloin 4 oz pork tenderloin (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 2 tbsp. light vinaigrette (approx. 40 calories) 1 1/2 tbsp. shredded parmesan cheese 3/4 whole grain bagel (180 calories or less Place greens of choice on a plate and top with pork, green onions, cucumber, tomatoes, bell peppers, parmesan cheese, and dressing. Serve 1/2 bagel on the side. Tip- Cook pork in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. IdealShake Meal Replacement 1 1/2 scoops IdealShake (any flavor) 1 1/2 c unsweetened vanilla almond milk 1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories) or 6 almonds 3/4 frozen banana (or 1 c frozen berries) Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana or berries, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats.

54 Dinners Each day, choose from any of the following delicious dinners. Don t worry, all of the calories and macros are the same for each of them! Lettuce Wrapped BBQ Pork Tacos 5.5 oz pork tenderloin (see meal prep tips) Lettuce leaves (you can use any kind of lettuce) Cilantro (unlimited) Jalapeño (unlimited) Radishes (unlimited) Lime juice 1 tbsp. plain nonfat Greek yogurt 2 tbsp. BBQ sauce (approx. 70 calories) Top lettuce cups or leaves with pork, diced cilantro, jalapeños, cilantro, super thinly-sliced radishes, BBQ sauce, Greek yogurt, and lime juice. Buffalo Wings and Veggies 4 oz chicken (see meal prep tips) Frank s Red Hot Buffalo Sauce (desired amount) 1 1/4 c baby carrots 2 tbsp. blue cheese crumble (or 1 full light mozzarella cheese stickapprox. 50 calories) Celery & Bell Peppers (unlimited) 2 tbsp. Greek yogurt ranch dip (see meal prep tips) Chop cooked chicken and toss with buffalo sauce in a bowl. Top with blue cheese crumbles, if desired. Enjoy the ranch dip and veggies on the side. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

55 Lettuce-Wrapped Turkey Burger 5 oz ground turkey 93% lean (or beef if it s 93% lean) 1 piece pre-sliced low-fat cheese (approx. 50 calories) Lettuce to wrap your burger Onions (unlimited) Tomato (unlimited) Pickles (unlimited) Ketchup Mustard 1 1/4 c baby carrots on side Form turkey or beef into patties and grill or cook on stovetop. Make sure it is cooked through. Place burger on lettuce pieces and top with cheese slice, tomatoes, onion, pickles, ketchup and mustard. Serve carrots on the side. Fiesta Lime Chicken & Southwest Salad 3 oz chicken (see meal prep tips) 1/4 c black beans 1/4 c corn 1/4 small avocado cubed 1 tsp. olive oil Pico de gallo (unlimited- see meal prep tips) Fresh lime juice Serve plain or in lettuce cups if you want to be fancy Season chicken with fresh lime juice and McCormick Fiesta Lime Seasoning. You can either eat it on the side or mix it in with the southwest salad. For the southwest salad, simply mix all of the remaining ingredients together and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

56 Lemon Pepper Tilapia and Sautéed Asparagus 6 oz tilapia lemon juice 1 c asparagus 2 tsp. olive oil 1 c grapes Place tilapia on cooking sheet and drizzle with olive oil, lemon pepper, and salt and pepper. Bake at 375 degrees for approximately 9 minutes or until fish flakes with a fork. Spray asparagus with non-stick cooking spray, salt and pepper, and sauté on medium heat until tender. Serve asparagus and grapes as sides. Garden Salad with Chicken 6 oz chicken (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 1/2 c chopped baby carrots 5 black olives 3 tbsp. light vinaigrette (approx. 60 calories) 1 1/2 tbsp. shredded parmesan cheese Place choice of greens on a plate and top with chicken, tomatoes, green onions, cucumber, bell peppers, carrots, olives, parmesan cheese, and vinaigrette dressing. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

57 IdealShake Meal Replacement 1 1/2 scoops IdealShake (any flavor) 1 c unsweetened vanilla almond milk 10 almonds Water/Ice (to desired consistency) In a blender add almond milk f irst, then IdealShake (any flavor), almonds, and ice. Add water, if necessary, for desired consistency. Blend and enjoy!

58 Snacks Each day, choose from any of the following delicious snacks. You can have 4 each day. We recommend eating 2 servings of them between meals making each snack about 300 calories. Don t worry, all of the calories and macros are the same for each of them! Light String Cheese & Grapes 2 light string cheese sticks 3/4 c grapes Cottage Cheese & Fresh Fruit 1/2 c cottage cheese 1 c strawberries (or any other berries) Greek Yogurt Ranch Dip & Veggies 1/4 c light sour cream 1/4 c plain nonfat Greek yogurt 1/2 c carrots Celery (unlimited) Sweet bell peppers (unlimited) Cucumbers (unlimited) IdealBar (1 of any flavor) Cinnamon Greek Yogurt Dip & Apples 1/2 c plain nonfat Greek yogurt (stevia and cinnamon to taste- we love lots of cinnamon) 6 almonds 1/2 banana or 1/2 medium apple Jerky & Fruit 1.5 oz jerky 1/2 medium apple 6 almonds IdealShakes 1 scoop IdealShake (any flavor) 1 c unsweetened almond milk NOTE: IdealShake makes a great snack when you keep it simple and just add 1 scoop to 8 oz of almond milk or water, making it roughly calories per serving.

59 free foods list If at any point throughout the day, you re still feeling hungry, you can snack on the following veggies anytime or add them to your meals to make you fuller! - Broccoli - Cucumbers - Tomatoes - Sugar snap peas - Celery - Carrots - Spinach - Asparagus - Cauliflower - Brussel sprouts - Pickles - Bell peppers - Cauliflower - Collard greens - Eggplant - Onions - Green onions - Lettuce - Mushrooms - Radishes - Peas - Zucchini - Green beans - Any other veggies (except corn and potatoes)

60 Approved Condiments & Drinks List - Vinegars - Hot sauces - Salsas - Low sodium soy sauce - Dry seasonings & spices, including salt 1/2 tbsp. unsweetened cocoa (shake mix-in) - Low/reduced sugar - Ketchup - Mustard - IdealBoost drink mix - Crystal Light or other low-calorie drink mixes (under 10 calories) - Diet soda (we recommend trying to limit it to 1 can a day at most) - Coffee (sweetened with stevia or splenda) - Herbal tea (sweetened with stevia or splenda) - Splash of unsweetened almond milk (for coffee or tea) - DaVinci or Torani sugar-free syrup (shake mix-in or drink mix-in)

61 Meal Plans Men under 250 pounds (1,800 calories) Your meal plan includes five meals a day: breakfast, lunch, dinner, and two snacks. We recommend eating your snacks between meals, but you can arrange them any way you like to fit into your schedule. We ve designed several options for each meal time. To create your custom meal plan, select one option for breakfast, lunch, dinner, and two snacks. Feel free to mix and match your meals however you want.

62 Breakfast Each day, choose from any of the following delicious breakfasts. Don t worry, all of the calories and macros are the same for each of them! Classic Scrambled Eggs and Toast 2 whole eggs 1/2 c liquid egg whites 1 1/2 piece split top wheat bread (approx. 120 calories) 1/4 tbsp. spreadable butter 1 medium apple Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Toast and lightly butter bread. Serve with apple slices. Tip- Sauté and add any combination of veggies to eggs for variety! Breakfast Tacos 1 whole egg 3/4 c liquid egg whites 3 tbsp. Mexican blend cheese (approx. 90 calories) 3 corn tortillas (approx. 35 calories in each tortilla) 1/3 c fresh pico Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Spray a separate pan with non-stick cooking spray and toast corn tortillas, when done, sprinkle with cheese to melt. Top toasted tortillas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this ebook.

63 Lemon-Berry Greek Yogurt Parfait 1 1/4 c nonfat Greek yogurt 3/4 c fresh raspberries Truvia (stevia) lemon juice to taste 1/4 c granola (approx. 85 calories) 12 almonds In a bowl, mash fresh raspberries (or any berries), then add Greek yogurt, Truvia, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side PB&J Oatmeal Greek yogurt- 1 c plain nonfat Greek yogurt 1/3 c berries (thawed or fresh) Truvia (stevia) Oatmeal- 1/2 c quick oats 2 tbsp. peanut butter powder (such as PB2- approx. 55 calories) 1/3 c unsweetened almond milk Truvia (stevia) In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia, mix together. Cook oatmeal according to directions on package or container. Mix in peanut butter powder (such as PB2), Truvia, and almond milk. Tip- To save time, cook a larger portion of oatmeal, leaving a second portion for the following day!

64 IdealShake Meal Replacement 1 1/2 scoops IdealShake (any flavor) 1 c unsweetened vanilla almond milk 1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories or less) or 6 almonds 3/4 frozen banana (or 1 c frozen berries) Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats.

65 Lunches Each day, choose from any of the following delicious lunches. Don t worry, all of the calories and macros are the same for each of them! Summer Strawberry Salad Choice of greens (unlimited) 4 oz chicken (see meal prep tips) 1/8 c feta cheese crumbled 1/2 c strawberries sliced 1/2 c grapes sliced 1 medium apple sliced Green onions diced 3 tbsp. lite balsamic vinaigrette dressing (approx. 60 calories) Place greens of your choice on plate and top with chicken, feta cheese, strawberries, grapes, apple, green onions, and dressing. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Open-Faced Toasted Turkey and Avocado Sandwich 1 piece split top wheat bread (approx. 80 calories) 1 1/2 tbsp. lite cream cheese (spread on bread) 4 oz. deli-sliced turkey 1/4 avocado (sliced) 1 Tomato (sliced) 1 1/4 C grapes Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey. Add salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting). Enjoy grapes as side.

66 Italian Pasta Salad 4 oz. chicken (see meal prep tips) 1 c whole wheat penne pasta 1/2 lite string cheese stick (sliced- approx. 25 calories) 5 black olives 2 tbsp. lite Italian dressing (approx. 30 calories) Sweet bell peppers and purple onion (unlimited) Cook whole wheat penne pasta according to directions on package and let cool. Add in sliced string cheese stick, diced black olives, sweet peppers, and purple onion. Add lite Italian dressing and mix together. Cook chicken (see Meal Prep Tips) and either eat it on the side, or mix it in with the pasta salad. Buffalo Chicken Wrap 4 oz. chicken (see meal prep tips) 1 whole wheat tortilla (Mission brand- approx. 150 calories) 2 tbsp. Mexican blend cheese (approx. 60 calories) 2 tbsp. plain Greek yogurt ranch (see meal prep tips) Frank s Red Hot Buffalo Sauce (as much as you want) Lettuce and tomatoes (unlimited) 1 small apple Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, drizzle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

67 BBQ Pulled Pork Tenderloin Sandwich 4 oz pork tenderloin (see meal prep tips) 2 1/2 tbsp.s BBQ sauce Whole grain thin bun (approx. 100 calories) 1 1/2 pieces pre-sliced low-fat cheese (approx. 75 calories) Spread BBQ sauce on thin-bun then add pork and top with cheese slice. Garden Salad and Pulled Pork Tenderloin 4 oz pork tenderloin (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 2 tbsp. light vinaigrette (approx. 40 calories) 1 1/2 tbsp. shredded parmesan cheese 3/4 whole grain bagel (180 calories or less) Place greens of choice on a plate and top with pork, green onions, cucumber, tomatoes, bell peppers, parmesan cheese, and dressing. Serve 1/2 bagel on the side. Tip- Cook pork in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

68 Chicken and Mexican Quinoa Salad 4 oz. chicken (see meal prep tips) 3/4 c quinoa cooked (see meal prep tips) 1/4 small avocado cubed Pico de gallo (see meal prep tips) Lime juice to taste Cook quinoa according to directions, using chicken bouillon in place of plain water for more flavor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. IdealShake Meal Replacement 1 1/2 scoops IdealShake (any flavor) 1 1/2 c unsweetened vanilla almond milk 1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories) or 6 almonds 3/4 frozen banana (or 1 c frozen berries) Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana or berries, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats

69 Dinners Each day, choose from any of the following delicious dinners. Don t worry, all of the calories and macros are the same for each of them! Lettuce Wrapped BBQ Pork Tacos 5.5 oz pork tenderloin (see meal prep tips) Lettuce leaves (you can use any kind of lettuce) Cilantro (unlimited) Jalapeño (unlimited) Radishes (unlimited) Lime juice 1 tbsp. plain nonfat Greek yogurt 2 tbsp. BBQ sauce (approx. 70 calories) Top lettuce cups or leaves with pork, diced cilantro, jalapeños, cilantro, super thinly-sliced radishes, BBQ sauce, Greek yogurt, and lime juice. Tip- Tip- Cook pork in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Buffalo Wings and Veggies 4 oz chicken (see meal prep tips) Frank s Red Hot Buffalo Sauce (desired amount) 1 1/4 c baby carrots 2 tbsp. blue cheese crumble (or 1 full light mozzarella cheese stickapprox. 50 calories) Celery & Bell Peppers (unlimited) 2 tbsp. Greek yogurt ranch dip (see meal prep tips) Chop cooked chicken and toss with buffalo sauce in a bowl. Top with blue cheese crumbles, if desired. Enjoy the ranch dip and veggies on the side. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

70 Lettuce-Wrapped Turkey Burger 5 oz ground turkey 93% lean (or beef if it s 93% lean) 1 piece pre-sliced low-fat cheese (approx. 50 calories) Lettuce to wrap your burger Onions (unlimited) Tomato (unlimited) Pickles (unlimited) Ketchup Mustard 1 1/4 c baby carrots on side Form turkey or beef into patties and grill or cook on stovetop. Make sure it is cooked through. Place burger on lettuce pieces and top with cheese slice, tomatoes, onion, pickles, ketchup and mustard. Serve carrots on the side. Fiesta Lime Chicken Southwest Salad 4 oz chicken (see meal prep tips) 1/3 c black beans 1/4 c corn 1/3 small avocado cubed 1 tsp. olive oil Pico de gallo (unlimited- see meal prep tips) Fresh lime juice Serve plain or in lettuce cups if you want to be fancy Season chicken with fresh lime juice and McCormick Fiesta Lime Seasoning. You can either eat it on the side or mix it in with the southwest salad. For the southwest salad, simply mix all of the remaining ingredients together and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

71 Teriyaki Chicken and Broccoli 5 oz chicken (see meal prep tips) 4 tbsp. teriyaki marinade or sauce (approx. 80 calories) 1 c broccoli 3 tsp. olive oil (drizzled on broccoli before roasting) Place broccoli on cooking sheet and drizzle with olive oil. Bake at 400 degrees for approximately 15 minutes or until desired doneness. Mix the chicken and teriyaki sauce together and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Lemon Pepper Tilapia and Sautéed Asparagus 6 oz tilapia lemon juice 1 c asparagus 2 tsp. olive oil 1 c grape Place tilapia on cooking sheet and drizzle with olive oil, lemon pepper, and salt and pepper. Bake at 375 degrees for approximately 9 minutes or until fish flakes with a fork. Spray asparagus with nonstick cooking spray, salt and pepper, and sauté on medium heat until tender. Serve asparagus and grapes as sides.

72 Garden Salad with Chicken 6 oz chicken (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 1/2 c chopped baby carrots 5 black olives 3 tbsp. light vinaigrette (approx. 60 calories) 1 1/2 tbsp. shredded parmesan cheese Place choice of greens on a plate and top with chicken, tomatoes, green onions, cucumber, bell peppers, carrots, olives, parmesan cheese, and vinaigrette dressing. IdealShake Meal Replacement 1 1/2 scoops IdealShake (any flavor) 1 c unsweetened vanilla almond milk 10 almonds Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake (any flavor), almonds, and ice. Add water, if necessary, for desired consistency. Blend and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

73 Snacks ach day, choose from any of the following delicious snacks. You can have 4 each day. We recommend eating 2 servings of them between meals making each snack about 300 calories. Don t worry, all of the calories and macros are the same for each of them! Light String Cheese & Grapes 2 light string cheese sticks 3/4 c grapes Cottage Cheese & Fresh Fruit 1/2 c cottage cheese 1 c strawberries (or any other berries) Greek Yogurt Ranch Dip & Veggies 1/4 c light sour cream 1/4 c plain nonfat Greek yogurt 1/2 c carrots Celery (unlimited) Sweet bell peppers (unlimited) Cucumbers (unlimited) IdealBar (1 of any flavor) Cinnamon Greek Yogurt Dip & Apples 1/2 c plain nonfat Greek yogurt (stevia and cinnamon to taste- we love lots of cinnamon) 6 almonds 1/2 banana or 1/2 medium apple Jerky & Fruit 1.5 oz jerky 1/2 medium apple 6 almonds IdealShakes 1 scoop IdealShake (any flavor) 1 c unsweetened almond milk NOTE: IdealShake makes a great snack when you keep it simple and just add 1 scoop to 8 oz of almond milk or water, making it roughly calories per serving.

74 free foods list If at any point throughout the day, you re still feeling hungry, you can snack on the following veggies anytime or add them to your meals to make you fuller! - Broccoli - Cucumbers - Tomatoes - Sugar snap peas - Celery - Carrots - Spinach - Asparagus - Cauliflower - Brussel sprouts - Pickles - Bell peppers - Cauliflower - Collard greens - Eggplant - Onions - Green onions - Lettuce - Mushrooms - Radishes - Peas - Zucchini - Green beans - Any other veggies (except corn and potatoes)

75 Approved Condiments & Drinks List - Vinegars - Hot sauces - Salsas - Low sodium soy sauce - Dry seasonings & spices, including salt 1/2 tbsp. unsweetened cocoa (shake mix-in) - Low/reduced sugar - Ketchup - Mustard - IdealBoost drink mix - Crystal Light or other low-calorie drink mixes (under 10 calories) - Diet soda (we recommend trying to limit it to 1 can a day at most) - Coffee (sweetened with stevia or splenda) - Herbal tea (sweetened with stevia or splenda) - Splash of unsweetened almond milk (for coffee or tea) - DaVinci or Torani sugar-free syrup (shake mix-in or drink mix-in)

76 Meal Plan Men over 250 pounds (2,400 calories) Your meal plan includes five meals a day: breakfast, lunch, dinner, and two snacks. We recommend eating your snacks between meals but you can arrange them any way you like to fit into your schedule. To create your custom meal plan select one option for breakfast, lunch, and dinner and two snacks. Feel free to mix and match your meals however you want.

77 Breakfast Each day, choose from any of the following delicious breakfasts. Don t worry, all of the calories and macros are the same for each of them! Classic Scrambled Eggs and Toast 3 whole eggs 1 c liquid egg whites 3 piece split top wheat bread (approx. 200 calories) 1/2 tbsp. spreadable butter 1 large apple Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Toast and lightly butter bread. Serve with apple slices. Tip- Sauté and add any combination of veggies to eggs for variety! Breakfast Tacos 2 whole eggs 1 1/4 c liquid egg whites 4 tbsp. c Mexican blend cheese (approx. 120 calories) 4 corn tortillas (approx. 35 calories in each tortilla) 1/2 c fresh pico Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Spray a separate pan with non-stick cooking spray and toast corn tortillas, when done, sprinkle with cheese to melt. Top toasted tortillas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this ebook.

78 Lemon-Berry Greek Yogurt Parfait 2 c nonfat Greek yogurt 3/4 c fresh raspberries Truvia (stevia) lemon juice to tasts 1/2 c granola (approx. 170 calories) 18 almonds In a bowl, mash fresh raspberries (or any berries), then add Greek yogurt, Truvia, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side PB&J Oatmeal Greek yogurt- 1 1/2 c plain nonfat Greek yogurt 2/3 c berries (thawed or fresh) Truvia (stevia) Oatmeal- 2/3 c quick oats 2 tbsp. peanut butter powder (such as PB2- approx. 55 calories) 2/3 c unsweetened vanilla almond milk Truvia (stevia) In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia, mix together. Cook oatmeal according to directions on package or container. Mix in peanut butter powder (such as PB2), Truvia, and almond milk. Tip- To save time, cook a larger portion of oatmeal, leaving a second portion for the following day!

79 IdealShake Meal Replacement 2 scoops IdealShake (any flavor) 2 c unsweetened vanilla almond milk 2 tbsp. peanut butter powder (such as PB2- approx. 55 calories or less) or 10 almonds 1 frozen banana (or 1 1/2 c frozen berries) Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats

80 Lunches Each day, choose from any of the following delicious lunches. Don t worry, all of the calories and macros are approximately the same for each of them! Summer Strawberry Salad Choice of greens (unlimited) 6 oz chicken (see meal prep tips) 1/4 c feta cheese crumbled 1 c strawberries sliced 1 c grapes sliced 1 medium apple sliced Green onions diced 4 tbsp. lite balsamic vinaigrette dressing (approx. 90 calories) Place greens of your choice on plate and top with chicken, feta cheese, strawberries, grapes, apple, green onions, and dressing. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Open-Faced Toasted Turkey and Avocado Sandwich 2 piece split top wheat bread (approx. 160 calories) 2 tbsp. lite cream cheese (spread on bread) 6 oz. deli-sliced turkey 1/2 avocado (sliced) 1 Tomato (sliced) 1 1/2 c grapes Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey and salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting). Enjoy grapes as side.

81 Italian Pasta Salad 6 oz. chicken (see meal prep tips) 1 1/2 c whole wheat penne pasta 1 lite string cheese stick (sliced- approx. 50 calories) 10 black olives 4 tbsp. lite Italian dressing (approx. 60 calories) Sweet bell peppers and purple onion (unlimited) Cook whole wheat penne pasta according to directions on package and let cool. Add in sliced string cheese stick, diced black olives, sweet peppers, and purple onion. Add lite Italian dressing and mix together. Cook chicken (see Meal Prep Tips) and either eat it on the side, or mix it in with the pasta salad. Buffalo Chicken Wrap 6 oz. chicken (see meal prep tips) 2 whole wheat tortilla (Mission brand- approx. 300 calories) 1 oz. Mexican blend cheese (approx. 120 calories) 4 tbsp. plain Greek yogurt ranch (see meal prep tips) Frank s Red Hot Buffalo Sauce (as much as you want) Lettuce and tomatoes (unlimited Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, drizzle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

82 Chicken and Mexican Quinoa Salad 6 oz. chicken (see meal prep tips) 1 1/2 c quinoa cooked (see meal prep tips) 1/2 small avocado cubed Pico de gallo (see meal prep tips) Lime juice to taste Cook quinoa according to directions, using chicken bouillon in place of plain water for more flavor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste. BBQ Pulled Pork Tenderloin Sandwich 6 oz pork tenderloin (see meal prep tips) 3 tbsp. BBQ sauce 1 1/2 whole grain thin bun (approx. 150 calories) 2 pieces pre-sliced low-fat cheese (approx. 100 calories) Spread BBQ sauce on thin-bun then add pork and top with cheese slice. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

83 Garden Salad and Pulled Pork Tenderloin 6 oz pork tenderloin (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 4 tbsp. light vinaigrette (approx. 80 calories) 3 tbsp. shredded parmesan cheese 1 whole grain bagel (240 calories or less) Place greens of choice on a plate and top with pork, green onions, cucumber, tomatoes, bell peppers, parmesan cheese, and dressing. Serve 1/2 bagel on the side. Tip- Cook pork in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. IdealShake Meal Replacement 2 scoops IdealShake (any flavor) 2 c unsweetened vanilla almond milk 2 tbsp. peanut butter powder (such as PB2- approx. 55 calories) or 10 almonds 1 frozen banana ( or 1 1/2 c frozen berries) Water/Ice (to desired consistency) Place tortilla on plate and top In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana or berries, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats.

84 Dinners Each day, choose from any of the following delicious dinners. Don t worry, all of the calories and macros are the same for each of them! Lettuce Wrapped BBQ Pork Tacos 8 oz pork tenderloin Lettuce leaves (you can use any kind of lettuce) Cilantro (unlimited) Jalapeño (unlimited) Radishes (unlimited) Lime juice 3 tbsp. plain nonfat Greek yogurt 3 tbsp. BBQ sauce (approx. 105 calories) Top lettuce cups or leaves with pork, diced cilantro, jalapeños, cilantro, super thinly-sliced radishes, BBQ sauce, Greek yogurt, and lime juice. Tip- Cook pork in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. Buffalo Wings and Veggies 6 oz chicken (see meal prep tips) Frank s Red Hot Buffalo Sauce (desired amount) 2 c baby carrots 4 tbsp. blue cheese crumble (or 2 full light mozzarella cheese stickapprox. 100 calories) Celery & Bell Peppers (unlimited) 3 tbsp. Greek yogurt ranch dip (see meal prep tips) Chop cooked chicken and toss with buffalo sauce in a bowl. Top with blue cheese crumbles, if desired. Enjoy the ranch dip and veggies on the side. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook. v

85 Lettuce-Wrapped Turkey Burger 8 oz ground turkey 93% lean (or beef if it s 93% lean) 1 piece pre-sliced low-fat cheese (approx. 50 calories) Lettuce to wrap your burger Onions (unlimited) Tomato (unlimited) Pickles (unlimited) Ketchup Mustard 1 1/2 c baby carrots on side Form turkey or beef into patties and grill or cook on stovetop. Make sure it is cooked through. Place burger on lettuce pieces and top with cheese slice, tomatoes, onion, pickles, ketchup, and mustard. Serve carrots on the side. Fiesta Lime Chicken Southwest Salad 6 oz chicken (see meal prep tips) 1/2 c black beans 1/2 c corn 1/2 small avocado cubed 1 1/2 tsp. olive oil Pico de gallo (unlimited- see meal prep tips) Fresh lime juice Serve plain or in lettuce cups if you want to be fancy Season chicken with fresh lime juice and McCormick Fiesta Lime Seasoning. You can either eat it on the side or mix it in with the southwest salad. For the southwest salad, simply mix all of the remaining ingredients together and enjoy! Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

86 Teriyaki Chicken and Broccoli 7 oz chicken (see meal prep tips) 6 tbsp. teriyaki marinade or sauce (approx. 120 calories) 1 1/2 c broccoli 4 tsp. olive oil (drizzled on broccoli before roasting) Place tilapia on cooking sheet and drizzle with olive oil, lemon pepper, and salt and pepper. Bake at 375 degrees for approximately 9 minutes or until fish flakes with a fork. Spray asparagus with non-stick cooking spray, salt and pepper, and sauté on medium heat until tender. Serve asparagus and grapes as sides. Garden Salad with Chicken 8 oz chicken (see meal prep tips) Choice of greens (unlimited) Green onions (unlimited) Cucumber (unlimited) Cherry tomatoes (unlimited) Sweet bell peppers (unlimited) 3/4 c chopped baby carrots 5 black olives 4 tbsp. light vinaigrette (approx. 90 calories) 2 tbsp. shredded parmesan cheeses Place choice of greens on a plate and top with chicken, tomatoes, green onions, cucumber, bell peppers, carrots, olives, parmesan cheese, and vinaigrette dressing. Tip- Cook chicken in bulk to save time! We ve included a few of our favorite ways to do this in the Meal Prep Tips section of this ebook.

87 IdealShake Meal Replacemen 2 scoops IdealShake (any flavor) 2 c unsweetened vanilla almond milk 12 almonds Water/Ice (to desired consistency) In a blender add almond milk first, then IdealShake (any flavor), almonds, and ice. Add water, if necessary, for desired consistency. Blend and enjoy!

88 Snacks ach day, choose from any of the following delicious snacks. You can have 4 each day. We recommend eating 2 servings of them between meals making each snack about 300 calories. Don t worry, all of the calories and macros are the same for each of them! Light String Cheese & Grapes 2 light string cheese sticks 3/4 c grapes Cottage Cheese & Fresh Fruit 1/2 c cottage cheese 1 c strawberries (or any other berries) Greek Yogurt Ranch Dip & Veggies 1/4 c light sour cream 1/4 c plain nonfat Greek yogurt 1/2 c carrots Celery (unlimited) Sweet bell peppers (unlimited) Cucumbers (unlimited) IdealBar (1 of any flavor) Cinnamon Greek Yogurt Dip & Apples 1/2 c plain nonfat Greek yogurt (stevia and cinnamon to taste- we love lots of cinnamon) 6 almonds 1/2 banana or 1/2 medium apple Jerky & Fruit 1.5 oz jerky 1/2 medium apple 6 almonds IdealShake 1 scoop IdealShake (any flavor) 1 c unsweetened almond milk NOTE: IdealShake makes a great snack when you keep it simple and just add 1 scoop to 8 oz of almond milk or water, making it roughly calories per serving.

89 free foods list If at any point throughout the day, you re still feeling hungry, you can snack on the following veggies anytime or add them to your meals to make you fuller! - Broccoli - Cucumbers - Tomatoes - Sugar snap peas - Celery - Carrots - Spinach - Asparagus - Cauliflower - Brussel sprouts - Pickles - Bell peppers - Cauliflower - Collard greens - Eggplant - Onions - Green onions - Lettuce - Mushrooms - Radishes - Peas - Zucchini - Green beans - Any other veggies (except corn and potatoes)

90 Approved Condiments & Drinks List - Vinegars - Hot sauces - Salsas - Low sodium soy sauce - Dry seasonings & spices, including salt 1/2 tbsp. unsweetened cocoa (shake mix-in) - Low/reduced sugar - Ketchup - Mustard - IdealBoost drink mix - Crystal Light or other low-calorie drink mixes (under 10 calories) - Diet soda (we recommend trying to limit it to 1 can a day at most) - Coffee (sweetened with stevia or splenda) - Herbal tea (sweetened with stevia or splenda) - Splash of unsweetened almond milk (for coffee or tea) - DaVinci or Torani sugar-free syrup (shake mix-in or drink mix-in)

91 Workouts

92 Here s a quick overview of the workout portion of this challenge, and then we ll break down each day s exercises: Each workout is only 25 minutes. Strength Training Workouts - Each workout will have 2 circuits of 4 exercises and will be repeated twice - One minute cardio bursts will be performed between each circuit and followed by a 1 minute rest. Rev and Restore Workouts - Each workout will be divided into 15 minutes of of rev (core/plyo/calisthenics) and 10 minutes of a short yoga flow. On rest days there will be an optional 25 minute restorative/beginner yoga flow.

93 Week 1 workouts will be predominantly isolated movements: Day 1- Strength Training- Chest/Shoulders/Triceps/Quads Day 2- Strength Training- Back/Biceps/Hamstrings/Calves Day 3- Rev and Recovery - Core/Plyometrics/Calisthenics & Short Yoga Flow Day 4- Strength Training- Chest/Shoulders/Triceps/Quads Day 5- Strength Training- Back/Biceps/Hams/Calves Day 6- Rev and Recovery - Core/Plyometrics/Calisthenics & Short Yoga Flow Day 7- Rest Day- Light walk or an optional restorative yoga flow Week 2 workouts will focus more on compound movements: Day 8- Strength Training- Chest/Shoulders/Triceps/Quads Day 9- Strength Training- Back/Biceps/Hamstrings/Calves Day 10- Rev and Recovery - Core/Plyometrics/Calisthenics & Short Yoga Flow Day 11- Strength Training- Chest/Shoulders/Triceps/Quads Day 12- Strength Training- Back/Biceps/Hamstrings/Calves Day 13- Rev and Recovery - Core/Plyometrics/Calisthenics & Short Yoga Flow Day 14- Rest Day- Light Walk or an Optional Restorative Yoga Flow Day 15- Strength Training- Full-Body Circuit Workout

94 WEEK1 Day 1: Strength Training- Chest/Shoulders/Triceps/Quads Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2. Push-Ups (15 reps) Weighted Squats (15 reps) Chest Press from Glute Bridge (15 reps) Reverse Lunge (10 reps) Cardio Burst Butt Kickers (30 seconds) Mt. Climbers (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down. Lateral Shoulder Dumbbell Raise (15 reps) Air Squat With Core Twist (15 reps each side) Lying Dumbbell Tricep Extensions (15 reps) Step Ups (10 each) Cardio Burst Jumping Jacks (30 seconds) Surfer Get-Ups (30 seconds) Cool Down

95 Day 2: Strength Training- Back/Biceps/Glutes/Hamstrings Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2. Single Arm Row With Chair (10 reps each arm) Sumo Squat (15 reps) Bent-Over Row With Reverse Grip (15 reps) Forward Lunge (10 reps each leg) Cardio Burst: Stepping Leg Curls With Back Fly (30 seonds). Thruster (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down. Dumbbell Bicep Curls Balancing on 1 Leg (10 reps each leg) Single Leg Glute Bridges (10 reps each leg) 3 Way Calf Raises with bicep curl (20 reps) Deadlifts (15 reps) Cardio Burst: Butt Kicks (30 seconds) Speed Skaters (30 seconds) Cool Down

96 Day 3: Rev and Recovery- Plyometrics/Calisthenics/ Core/Yoga Circuit 1: Do each exercise in circuit 1 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 1 followed by 1 minute rest before moving on to circuit 2. Jog in Place (30 seconds) Jumping Jacks (30 seconds) Plank Dips (30 seconds) V-ups (30 seconds) Plank Jacks (30 seconds) High Knees (30 seconds) Bicycles (30 seconds) Heel Touches (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 2 followed by 1 minute rest before cooling down. Surfer Get-Ups (30 seconds) Butt Kicks (30 seconds) Tic-Toc s (30 seconds) Half Sit-Ups (30 seconds) Quick Feet (30 seconds) Speed Skaters (30 seconds) Scissor Kicks (30 seconds) Around the World Crunches (30 seconds) 10 Minute Yoga Flow (Follow along with the video) Cool Down

97 Day 4: Strength Training- Chest/Shoulders/Triceps/Quads Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2. Bicycle Chest Press (15 reps each side) Squat With Dumbbell Swing (15 reps) Stability Ball Chest Fly (15 reps) Stability Ball Knee Extensions (15 reps) Cardio Burst Squat Jack (30 sec.) 2 Push-Ups- Thruster (30 sec.) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down. Tricep Dips on Chair (15 reps) Side Lunge Alternating (10 each side) Shoulder Press Balancing on 1 Leg With Bent Knee (10 reps each side) Plank ups (5 each side) Cardio Burst 180 degree Squat Jumps (30 seconds) Mountain climbers (30 seconds) Cool Down

98 Day 5: Strength Training- Back/Biceps/Glutes/Hamstrings Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2. Overhand-Grip Rows on Stability Ball (15 reps) Stability Ball Hamstring Curls (15 reps) Back Flys From Lunge (10 reps each leg) Side to Side Sumo Squat (10 reps each side) Cardio Burst Jump Ropes (30 seconds) Alternating Side Step and Hook (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down. Stationary Lunge With Hammer-Grip Bicep Curl (10 reps on each leg) Weighted Deadlift With Calf Raise (15 reps) Standing Wide-Angle Dumbbell Bicep Curls (15 reps) Back Extension With Leg Pulse (20 reps) Cardio Burst Crossbody Mt. Climbers (30 seconds) Butt Kicks (30 seconds) Cool Down

99 Day 6: Rev and Recovery- Plyometrics/Calisthenics/ Core/Yoga Circuit 1: Do each exercise in circuit 1 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 1 followed by 1 minute rest before moving on to circuit 2. Jog in Place (30 seconds) Jumping Jacks (30 seconds) Kneeling Cat/Cow Extensions (30 seconds each side) Crunch (30 seconds) Squat Jumps (30 sec.) Single Leg Jump Ropes (15 seconds each side) X-ups (30 seconds) Bicycles (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 2 followed by 1 minute rest before cooling down. Jumping Lunges (30 seconds) Spiderman Steps (30 seconds) Lower Back Extensions (30 seconds) Standing Side Crunches (30 seconds each side) Criss-Cross Jumps (30 seconds) Side Shuffle (30 seconds) Knee to Elbow Crunches From Side Plank (30 seconds each side) 10 Minute Yoga Flow (Follow along with the video)

100 Day 7: Rest with Optional 25-Minute Yoga Flow Day 8: Strength Training- Chest/Shoulders/Triceps/Quads Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2. Push-Ups With Single Leg Crunch (15 reps) Quad Lean Backs (15 reps) Dumbbell Woodchoppers From Stationary Lunge (10 reps each side) Chest Press on Stability Ball (15 reps) Cardio Burst Burpee With Push-Up (30 seconds) Ali Shuffle (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down. Stationary Crossover Lunge With Overhead Tricep Extension (10 reps each side) L Shoulder Raises (10 reps each side) 80/20 Squats (10 reps each side) Tricep Push-ups (15 reps) Cardio Burst Squat With Opposite Toe Touch (30 seconds) Double Step Twist (30 seconds) Cool Down

101 WEEK2 Day 9: Strength Training- Back/Biceps/Glutes/Hamstrings Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2. Alternating Dumbbell Rows With Step For Back Support (10 reps each arm) Back Foot Elevated Lunge With Bicep Curl (10 reps each leg) Upright Row on One Foot (10 reps each leg) Glute Bridges on Stability Ball (15 reps) Cardio Burst Jumping Lunges (30 seconds) Hamstring Curls From Plank (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down. Side Lunge With Core Twist (10 reps on each side) Stability Ball Back Extensions (15 reps) Bicep Curl With Calf Raise (15 reps) Single Leg Deadlift (10 reps each side) Cardio Burst Quick Feet (30 seconds) Line Jumps (30 seconds) Cool down

102 Day 10: Rev and Recovery- Plyometrics/Calisthenics/ Core/Yoga Circuit 1: Do each exercise in circuit 1 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 1 followed by 1 minute rest before moving on to circuit 2. Jog in Place (30 seconds) Jumping Jacks (30 seconds) Plank Dips (30 seconds) V-ups (30 seconds) Plank Jacks (30 seconds) High Knees (30 seconds) Bicycles (30 seconds) Heel Touches (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 2 followed by 1 minute rest before cooling down. Surfer Get-Ups (30 seconds) Butt Kicks (30 seconds) Horizontal Leg Raises (30 seconds) Half Sit-Ups (30 seconds) Quick Feet (30 seconds) Speed Skaters (30 seconds) Scissor Kicks (30 seconds) Around the World Crunches (30 seconds) 10 Minute Yoga Flow (Follow along with the video)

103 Day 11: Strength Training- Chest/Shoulders/Triceps/Quads Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2. Tricep Press on Stability Ball (15 reps) Side Step-Ups With Hop (10 reps on each side) Push-Ups With Overhead Reach (15 reps) Squat to Roundhouse Kick (10 reps on each side) Cardio Burst Plank Jacks (30 seconds) Ski Jumps (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down. Step Back Tricep Kickbacks From Squat (10 reps each leg) Twisting Overhead Shoulder Press (10 reps) Reverse Plank Alternating Leg Raise (10 reps each leg) Cross-Body Dumbbell Tricep Extensions (10 reps each arm) Cardio Burst Squat With Opposite Toe Touch (30 seconds) High Knees (30 seconds) Cool Down

104 Day 12- Strength Training- Back/Biceps/Glutes/Hamstrings Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2. Alternating Row From Lunge (10 reps on each leg) Single Leg Glute Bridge (10 reps each leg) Reverse Snow Angels (15 reps) Alternating Crossover Lunge With Bicep Curl (10 reps each leg) Cardio Burst Butt Kicks (30 seconds) 180 degree Jump Squats (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down. 21 s Bicep Curls (21 reps) Plank Leg Raises (10 reps each leg) Forward Bent Back Fly (10 reps each arm) Single Leg Hamstring Curls on Stability Ball (10 reps each leg) Cardio Burst Criss-Cross Jumps (30 sec.) Stepping Leg Curl With Back Fly (30 sec.) Cool Down

105 Day 13: Rev and Recovery- Plyometrics/Calisthenics/ Core/Yoga Circuit 1: Do each exercise in circuit 1 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 1 followed by 1 minute rest before moving on to circuit 2. Jog in Place (30 seconds) Jumping Jacks (30 seconds) Kneeling Cat/Cow Extensions (30 seconds each side) Squat Jumps (30 seconds) Single Leg Jump Ropes (15 seconds each side) X-ups (30 seconds) Bicycles (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 2 followed by 1 minute rest before cooling down. Jumping Lunges (30 seconds) Spiderman Steps (30 seconds) Standing Side Crunches (30 sec. each side) Criss-Cross Jumps (30 seconds) Side Shuffle (30 seconds) Knee to Elbow Crunches From Side Plank (30 seconds each side) 10 Minute Yoga Flow (Follow along with the video)

106 Day 14: Rest with Optional 25-Minute Yoga Flow Day 15: Strength Training- Full-Body Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2. Pushups With Shoulder Taps (15 reps) Squat to Chair Sits (15 reps) Forward Bent Alternating Grip Rows (10 of each grip) Side Plank With Cross-Body Reach (10 reps each side) Cardio Burst Double Step With Crunch (30 seconds) Forward/Back Hops (30 seconds) Circuit 2: Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down. Isometric Bicep Curls (10 reps each arm) Lunge With Knee Raise (10 reps each leg) Lying Dumbbell Tricep Extensions From Glute Bridge (15 reps) Side to Side Twists (20 reps each side) Cardio Burst In/Outs From Squat (30 seconds) Jog (30 seconds) Cool down

107 Congrats Congratulations!!! We re so proud of your for finishing the IdealShape for Life Challenge!!