THE SLIM MENU. SNACK 1 medium artichoke dipped with butter/mayo (Freebie) SNACK 1 slice ham and 1 slice cheddar cheese (Freebie)

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1 HE IM MENU HAPPY HORMONE, IM EY irections: Follow this menu for the next 2 days. For options and variety, see the next page. hen follow the Happy Menu for the following 5 days. You can also follow the meal planner on page 5. REAKFA: Classic American 2 eggs any style with 2 slices of bacon, served with coffee with half-and-half. NACK 1 medium artichoke dipped with butter/mayo UNCH: Asparagus Ham Roll-Up team 6 asparagus spears. Cut half a red bell pepper into 6 strips and cut 3 slices of provolone in half. Place 1 asparagus spear, 1 red bell pepper strip, and 1 strip of cheese in a slice of ham. Roll up tightly, repeat for all 6 spears. and serve with a side of 1 cup steamed broccoli. NACK 1 slice ham and 1 slice cheddar cheese INNER: Zucchini Puffs In a bowl, mix 3 bsp. mayonnaise, 3 bsp. Parmesan cheese, 1 bsp. basil, and garlic and lemon juice to taste. Put mixture evenly over 2 sliced zucchini in a baking dish. roil in oven for 1-2 minutes and serve with a side salad of 1 cup spinach with 1 sliced tomato and lemon juice. REA Up to 2 glasses red (29 UGAR CAORIE) OA: 29 UGAR CAORIE ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 1

2 UIUION OPION REAKFA Nutty Yogurt: 7 oz. FAGE otal Classic Greek yogurt topped with 2 bsp. toasted almonds and serve with coffee with half-and-half. UNCH/INNER eviled Eggs: oil 3 eggs. Peel each egg and split down the middle lengthwise. Gently scoop out the yolks and mix them in a bowl with 2 bsp. mayonnaise, 1 bsp. ijon mustard, slivers of onion, and celery. Fill the crevice of the egg whites with the mixture and top off with paprika. Jalapeño Poppers: Cut 3 jalapeño peppers in half long ways and remove seeds. pread 3 bsp. of cream cheese evenly over cut slices and sprinkle with 1 bsp. cheddar cheese. Wrap 1/2 slice of bacon around each pepper slice and bake at 450 degrees for minutes or until bacon is cooked. erve with 1/2 cup spinach and 1/2 cup mushrooms sautéed. ignature teak: Heat 1 bsp. olive oil and sauté 1/4 cup chopped onion. When onions are tender, add 1/2 cup chopped mushrooms. Plate 3 oz. grilled steak with mixture on top and serve with 1 cup steamed broccoli. teak and pinach alad: Put 2 cups of spinach in a bowl with 1/4 cup chopped onions, 4 chopped asparagus spears, 1/4 cup chopped bell peppers, 1/2 cup chopped mushrooms, 3 oz. grilled steak and 3 bsp. blue cheese. op with 2 bsp. Italian dressing. NACK 1/4 cup almonds 5 cucumbers slices with cream cheese ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 2

3 HE HAPPY MENU HAPPY HORMONE, IM EY irections: After following the lim Menu for 2 days, follow this menu for the next 5 days. For options and variety, see the next page. You can also follow the meal planner on page 5. REAKFA: Fried Egg andwich 1 egg fried on each side sandwiched between 1 toasted whole wheat English muffin with 1 slice cooked Canadian bacon and 1 slice whole cheddar cheese. erve with coffee with half-and-half. (53 UGAR CAORIE) NACK UNCH: Ham & Cheese urnovers Preheat oven to 350 degrees F. eparate crescent roll dough and on two rolls place 2 slices ham in center and 2 strips of cheddar cheese down ham strip. Fold in ham edges to match shape of triangle dough. Roll up each crescent ending at the triangle tip. ake minutes until golden brown. erve with 5 celery stalks. (98 UGAR CAORIE) NACK 1 string cheese stick INNER: outhern tyle Greens ring 1/2 cup water, 1 minced garlic glove, and a dash of pepper to a boil in a skillet. Add 1/2 cup drained and rinsed black eyed peas and simmer over low heat for 10 minutes. Combine 1/2 chopped bell pepper, I chopped tomato, 1/2 chopped zucchini, 2 bsp. parsley, 2 bsp. chopped onion and 1 bsp. balsamic vinegar. Chill for at least 2 hours. erve over 2 cups of mixed salad greens. (70 UGAR CAORIE) REA Up to 2 glasses red (29 UGAR CAORIE) OA: 250 UGAR CAORIE ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 3

4 UIUION OPION REAKFA Goat Cheese Omelet: 2-egg omelet filled with 1/4 cup arugula and 2 bsp. goat cheese served with 1 toasted English muffin topped with butter and coffee with half-and-half. (104 UGAR CAORIE) UNCH/INNER C&C: team 1 bunch of chopped collard greens, with center and tough ribs removed, for 15 minutes. Add 1/2 cup grated carrots and steam for another 4 minutes. Plate vegetables. lend 1/4 cucumber, 1 bsp. raisins, 2 bsp. almond butter, 1/2 tsp. balsamic vinegar and salt and pepper to taste. rizzle on vegetables. (90 UGAR CAORIE) Cheesy Quesadilla: Cut a whole wheat wrap in half. pread 2 bsp. (1 oz.) goat cheese, 1 chopped scallion, 2 bsp. bell pepper, and black pepper to taste on one side, then place other half on top. Heat 1 bsp. olive oil and cook quesadilla until crisp, about 1 minute. auté I cup spinach and 1/2 cup chopped mushrooms. (80 UGAR CAORIE) Creamy Mushrooms: Melt 1 bsp. butter in a skillet and add 1/2 cup sliced mushrooms for 2-3 minutes. Add 1 bsp. dry white and reduce slightly, another 2 minutes. hen add 1/2 cup creamer, 2 chopped scallions, and 1 bsp. dill. erve with 2 toasted small artesian bread slices and 1 cup spinach. (90 UGAR CAORIE) French Onion oup: Melt 1 bsp. butter and cook 1/2 thinly sliced onion until tender. Add 1 cup of beef broth, 1/8 cup water, and 1 tsp. Worcestershire sauce and bring to a boil. immer for 20 minutes. Pour into a bowl and place 1 piece of artesian bread on top and sprinkle with 1 bsp. Parmesan cheese and a slice of wiss cheese. (45 UGAR CAORIE) NACK 5 cucumber slices with Feta cheese 5 celery sticks and 3 radishes ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 4

5 Follow this planner for the next 7 days. You will have 2 lim ays followed by 5 Happy ays. Unless otherwise noted, all meals and snacks are Freebies Classic American 1 medium artichoke with butter or mayo Asparagus Ham Roll-Up 1 slice ham & 1 slice cheddar cheese Zucchini Puffs Nutty Yogurt 1/4 cup almonds eviled Eggs 5 cucumber slices with cream cheese ignature teak Fried Egg andwich 53 sugar calories MEA PANNER Ham & Cheese urnovers 98 sugar calories C&C 90 sugar calories Cheesy Quesadilla 80 sugar calories 7 Goat Cheese Omelet 104 sugar calories 5 cucumber slices with Feta cheese 5 celery sticks and 3 radishes outhern tyle Greens 70 sugar calories Fried Egg andwich 53 sugar calories 1 string cheese stick Creamy Mushrooms 90 sugar calories Goat Cheese Omelet 104 sugar calories 5 cucumber slices with Feta cheese 5 celery sticks and 3 radishes French Onion oup 145 sugar calories Fried Egg andwich 53 sugar calories ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 5 Cheesy Quesadilla 80 sugar calories 1 string cheese stick French Onion oup 45 sugar calories Ham & Cheese urnovers 98 sugar calories 1 string cheese stick outhern style Greens 70 sugar calories

6 HOPPING I Fill in this shopping list with the items you will need for the week. he most common items have been listed for you as a start. PROUCE MEA/FIH broccoli cauliflower spinach Romaine mushrooms onions scallions parsley garlic chives asparagus cucumbers bell peppers celery stalks ground turkey ground beef chicken breasts steaks salmon fillets white fish fillets shrimp tuna salami bacon AIRY OHER eggs half-and-half whipped cream ricotta cheese cream cheese Feta cheese cheddar cheese Parmesan cheese red coffee olive oil coconut oil almonds whole grain bread almond flour ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 6