Empowered Nutrition - Critical Bench Lean Muscle Builder Calories

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1 Hey Lean Muscle Builder: I have never been more excited for you than I am now that you have the necessary tools for building serious lean muscle and I want to thank you for giving me the opportunity to tell you about the great advantages of the Lean Builder Meal Plans from Critical Bench & Empowered Nutrition. I m convinced that my company is uniquely positioned to help increase the success of your goals. Here is what people are saying about our meal plans: I have never been able to build such stacks of muscle so fast in my life. I am losing fat while gaining muscle. Jeff Smith, Real Estate Agent, Burlington, Ontario I just wanted to let you know that I have gained 8 pounds of muscle and lost 18 pounds of fat in 8 weeks! John Jackson, University Student, Miami, Florida As a police officer, I am constantly battling the balance of body fat and not knowing what to eat. I need to build lean muscle and lose body fat for my job and my life. These meal plans are awesome; I just lost 26 pounds of fat and gained 6 pounds of muscle in 12 weeks. Thank you, I have lots of guys from my squad ready to work with you. David Ellsworth, Officer, Halton Police, Ontario As you discovered in my presentation, these Meal Plans offers you a number of beneficial features, including: Easy To Follow. Making Nutrition Easy To Do Simple Recipes. For Fast Effective Nutrition Delicious Recipes. Makes Muscle Building And Fat Loss Enjoyable... No More Bland Bodybuilder Diets It s All Done-For-You. No More Thinking, You Learn To Eat The Right Foods At The Right Times To Be Anabolic Simple Meal Swapping And Ingredient Substitutions. This Helps You To Easily Customize The Meal Plans Consistent Meal Times. Making You Anabolic 24/7 To Build The Muscle And Power You Want I would very much like to discuss how you can put empowered nutrition Personalized Nutrition Programs to use in your lean muscle strategy. I will follow up and provide more powerful information to increase your results. Before then, you can learn more about my Personalized Nutrition Programs at Sincerely, Mike Westerdal & Patrick McGuire

2 Day: 1 Snack - Meal : P:6 C:3 F:3 2 Kiwis Snack - Meal : P:3 C:2 F:2 3 oz Hard cheeses, light/low fat 1 Pickle 4 Crackers 12 Peanuts Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 1/2 Cantaloupe 1 slice Whole grain bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Milk, low fat (1%) 1/4 cup Yogurt, plain, low fat 1/4 cup Blueberries 1/6 cup Applesauce Dinner - Meal : P:6 C:5 F:5 9 oz Salmon steak 10 cups Lettuce, romaine 2 cups Celery 1 1/2 cups Cucumber 1 1/4 cups Grapes P.50 PC.50 PC.38 C 2 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Have you had your Protein Smoothie today? Slice the pickles and the cheese and serve on crackers. Enjoy the nuts separately. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Salmon Dinner Cook salmon any way you like - baking it is one easy way. Make a salad with lettuce and vegetables, enjoy grapes for dessert.

3 Day: 2 Snack - Meal : P:6 C:3 F:3 2 Plums Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 1 oz Pretzels 6 Walnuts Mid Meal - Meal : P:6 C:4 F:4 1 cup Yogurt, plain, low fat 28 grams Protein powder 1 Pear 24 Peanuts Snack - Meal : P:3 C:2 F:2 1/2 Pear Dinner - Meal : P:6 C:5 F:5 2 Peppers (bell or cubanelle) 3 cups Lettuce, romaine 2 1/2 cups Broccoli 2 Tomatoes 2/3 cup Fruit cocktail P C 4.00 P A quick and tasty snack. Yogurt, Pears & Nuts Mix all ingredients and enjoy!.30 C.83 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Have a Protein Smoothie, be Empowered Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad.

4 Day: 3 Snack - Meal : P:6 C:3 F:3 28 grams Protein powder 1/2 cup Blueberries 1 cup Raspberries 1 cup Strawberries 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 1 cup Yogurt, plain, low fat 6 Cashews 7 grams Protein powder Mid Meal - Meal : P:6 C:4 F:4 1/4 Cantaloupe 1/4 cup Blueberries 1 Kiwi 1/2 cup Raspberries 8 Cherries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Grapes Dinner - Meal : P:6 C:5 F:5 9 oz Ground beef (< 10% fat) 1 2/3 cups Potato P C Yogurt & Cashews Enjoy this quick snack! 1.00 P 5.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: energized + transformed + empowered + Combine the fruit to make a fruit salad and top it off with slices of cooked chicken. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Beef Patty Dinner Prepare a beef patty using your favorite spices.

5 Day: 4 Snack - Meal : P:6 C:3 F:3 1 cup Raspberries 1 cup Strawberries Snack - Meal : P:3 C:2 F:2 1 cup Strawberries 6 Almonds, whole Mid Meal - Meal : P:6 C:4 F:4 2/3 Orange 1 1/3 slice Whole grain bread 1 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Pineapple Dinner - Meal : P:6 C:5 F:5 1 cup Applesauce 2/3 cup Fruit cocktail C 2.67 C 1.00 F Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Enjoy! Chicken Salad Sandwich Make a basic chicken salad adding a little celery and onion if desired, and salt and pepper to taste C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Enter the challenge and WIN! + Chicken with fruit and applesauce on the side.

6 Day: 5 Breakfast - Meal : P:6 C:3 F:3 2/3 cup Oatmeal Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries 6 Pecans Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 2 cups Raspberries 1 whole Pita 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 Nectarine Dinner - Meal : P:6 C:5 F:5 1/4 cup Yogurt, plain, low fat 8 1/4 oz Salmon steak 3/4 cup Pineapple 1/2 Cantaloupe 8 Cherries 1 Combine over heat and enjoy this stick-to-yourribs breakfast. Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts. Salmon Stuffed Pita & Fruit Mix salmon & mayonnaise.stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert..50 PC 5.50 P 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Be BIG. Be HUGE. Be Empowered Salmon with Dill Sauce Baking or grilling the salmon are two easy ways to cook it. Make a dill sauce out of yogurt, a little water, dill and other seasonings. Enjoy!

7 Day: 6 Snack - Meal : P:6 C:3 F:3 1 cup Yogurt, plain, low fat 28 grams Protein powder 1/3 Banana Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 4 cups Popcorn 2/3 tsp Butter Mid Meal - Meal : P:6 C:4 F:4 1 1/2 slice Whole grain bread 1/2 cup Blackberries 2 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:6 C:5 F:5 5 oz Chicken breast, skinless 3 cups Broccoli 2 1/4 cups Tomatoes 3/4 Pear 1 C 4.00 P 3.00 P 3.00 C 1 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Check your Vitals + GROW Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Chicken Salad Sandwich Make a basic chicken salad adding a little celery, onion and green pepper if desired, and salt and pepper to taste. Chicken with Rosemary Rosemary is a great spice to use on chicken; it has a really unique flavor.

8 Day: 7 Breakfast - Meal : P:6 C:3 F:3 2 cups Milk, low fat (1%) 8 Egg whites 1 Tomato 1/2 cup Celery 1/2 Pepper (bell or cubanelle) Snack - Meal : P:3 C:2 F:2 1/2 Kiwi 1/2 cup Strawberries 2 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:4 6 oz Tuna, canned in water 1 1/2 whole Pita 1/2 Pear 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 2 cups Milk, low fat (1%) 8 Pistachio nuts 1 oz Cheddar cheese, light/low fat Dinner - Meal : P:6 C:5 F:5 1 cup Carrots 1 cup Corn, canned 1 C 4.00 P.25 C.25 C 3.00 C C 1.00 P 4.00 C Breakfast Omelet Sauté vegetables until soft, add whipped egg whites and milk, season to taste. Cook until set. Enjoy! Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Tuna Stuffed Pita & Fruit Mix tuna & mayonnaise. Stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert. Chicken with Vegetables Grill or bake the chicken (if baking, do so at 350 degrees for about 20 minutes, or until there's no pink left inside the chicken breast). To boost the flavour, add a dash of low-fat, low-sugar barbecue sauce, or coat with some crushed fresh herbs, salt and pepper. Steam the vegetables and enjoy on the side. Total Daily : Protein: 24 Carbohydrates: 16 Fat: steps for success today: Nutrition + Training + Supplements

9 Day: 8 Snack - Meal : P:6 C:3 F:3 1 cup Peaches, canned Snack - Meal : P:3 C:2 F:2 1 Peach 2 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:4 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 2 cups Raspberries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries Dinner - Meal : P:6 C:5 F:5 9 oz Salmon steak 1 1/3 cups Potato 1 3 cups Broccoli.25 C 4.00 C Sweet and Spicy Peaches Gently heat peeled, pitted and sliced peaches with some vanilla extract, allspice, brown sugar and water until hot. In a bowl combine yogurt and protein powder and top with heated fruit. Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Grilled Salmon with Roasted Potato Wedges and Broccoli Slice potato into wedges then coat with olive oil, salt, pepper, chili powder and garlic powder. Roast in a 400 degree oven for about an hour. After 45 minutes or so, throw the salmon in the oven as well with some seasonings of your choice on top. Chop the remaining vegetables, saute and lightly season with salt and pepper. Enjoy! Total Daily : Protein: 24 Carbohydrates: 16 Fat: Put up a fight, be empowered and visit

10 Day: 9 Snack - Meal : P:6 C:3 F:3 1 Nectarine Snack - Meal : P:3 C:2 F:2 3/4 cup Yogurt, plain, low fat 10 1/2 grams Protein powder 1/4 cup Blackberries 2 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:4 1/3 cup Fruit cocktail 1 1/2 slice Whole grain bread 2 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned Dinner - Meal : P:6 C:5 F:5 3 1/2 cups Spinach 1 cup Rice 1 3 cups Broccoli 1.50 PC Yogurt, Fruit & Nuts 1.50 P Mix all ingredients and enjoy! 3.00 C 3.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Save money, look great! Chicken Salad Sandwich Make a basic chicken salad adding a little celery, onion and green pepper if desired, and salt and pepper to taste. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Chicken Dinner Brush chicken lightly with oil, broil or grill chicken. Mix oil with your spices of choice to add flavour.

11 Day: 10 Snack - Meal : P:6 C:3 F:3 1 cup Strawberries 1/2 cup Pineapple Snack - Meal : P:3 C:2 F:2 1/8 Cantaloupe 1 1/2 Apricots Mid Meal - Meal : P:6 C:4 F:4 2 2/3 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 1/3 cup Mango Dinner - Meal : P:6 C:5 F:5 4 oz Chicken breast, skinless 4 cups Lettuce, romaine 1/2 cup Salsa 1 whole Pita 4/5 cup Grapes 1 2 oz Cheddar cheese, light/low fat 4.00 A 4.00 P.40 C 1.60 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Combine these ingredients for a refreshing snack! A tasty and simple meal of soup. Enjoy! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Chicken Soft Tacos Brush chicken with oil and spices and grill or broil until cooked. Fill pita shells and garnish with toppings for extra crunch. Use the remaining vegetable ingredients to make a salad. Take your vitamins, be active & eat well.

12 Day: 11 Snack - Meal : P:6 C:3 F:3 1/2 cup Blueberries 1 Orange 3 Almonds, whole 1 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 2 cups Milk, low fat (1%) 12 Peanuts 1 oz Cheddar cheese, light/low fat Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 2 slice Whole grain bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1 cup Strawberries Dinner - Meal : P:6 C:5 F:5 3 cups Broccoli 1 1/3 cups Potato 2 1/2 tbsp Sour cream 1.00 F 1.00 P C 1.00 P 4.00 C Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts and cheese on the side. Milk & Peanuts A tall glass of milk and a handful of peanuts. Enjoy! Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Nuts can be include in the sandwich or on the side C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Chicken with a baked potato and vegetables. Meal Plans That Work Are Empowered

13 Day: 12 Breakfast - Meal : P:6 C:3 F:3 10 Egg whites 1 cup Pineapple Snack - Meal : P:3 C:2 F:2 2 cups Milk, low fat (1%) 6 Cashews 1 oz Cheddar cheese, light/low fat Mid Meal - Meal : P:6 C:4 F:4 2 slice Rye bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 21 grams Protein powder 1/2 Orange 1 cup Raspberries 1/3 tsp Olive or monounsaturated oil 6 Peanuts Dinner - Meal : P:6 C:5 F:5 3 cups Broccoli 2 cups Cucumber 1 Pepper (bell or cubanelle) 3 cups Cherry tomatoes 1 1/2 cup Rice Eggs with yogurt and fruit. Enjoy! C 1.00 P 4.00 C 3.00 P 1.00 F 1.00 F Chicken Kabobs 1 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Strong Like... Milk & Cashews A cold, refreshing glass of milk, topped off with a handful of cashews! Chicken Salad Sandwich Make a basic chicken salad adding a little celery, onion and green pepper if desired. Add salt and pepper to taste. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Skewer the chicken and vegetables together, then baste with olive oil, salt, pepper, garlic and tarragon. Grill or bake, then enjoy!

14 Day: 13 Snack - Meal : P:6 C:3 F:3 2/3 cup Mango Snack - Meal : P:3 C:2 F:2 1 cup Yogurt, plain, low fat 8 Pistachio nuts 1 oz Cheddar cheese, light/low fat Mid Meal - Meal : P:6 C:4 F:4 6 oz Tuna, canned in water 1 whole Pita 1 Orange 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries 3 Almonds, whole 2 Cashews 2 Peanuts Dinner - Meal : P:6 C:5 F:5 3/4 cup Pasta 1 cup Tomato sauce 1 9 oz Ground beef (< 10% fat) C 1.00 P 1.00 F.67 F.33 F 3.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Feel the burn & incinerate the fat. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Yogurt & Pistachios Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! Tuna Stuffed Pita & Fruit Mix tuna & mayonnaise. Stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert. Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Pasta and Ground Beef Heat oil in a pan. Saute ground beef until cooked through. Stir in tomato sauce and simmer. Cook pasta as directed, serve with sauce on top.

15 Day: 14 Breakfast - Meal : P:6 C:3 F:3 6 Egg whites 1 cup Grapes 3 tbsp Almonds, slivered 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 3/4 cup Watermelon Mid Meal - Meal : P:6 C:4 F:4 2 2/3 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 12 Peanuts 7 grams Protein powder Dinner - Meal : P:6 C:5 F:5 1/2 cup Cucumber 1/2 Tomato 3/4 Apple 1 Kiwi 3 cups Lettuce, romaine 1 1 Orange 3.00 P 4.00 A Simple, quick and balanced P.13 C.25 C 1.30 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Powerful Proven This one is pretty straight forward. Scrambled eggs and grapes! Season with salt and pepper to taste and enjoy the nuts on the side. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! A tasty and simple meal of soup. Enjoy! Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad.

16 Day: 15 Snack - Meal : P:6 C:3 F:3 1 cup Raspberries 1 cup Strawberries Snack - Meal : P:3 C:2 F:2 3 oz Hard cheeses, light/low fat 1 Pickle 4 Crackers 12 Peanuts Mid Meal - Meal : P:6 C:4 F:4 1 1/2 slice Whole grain bread 1/2 cup Blackberries 2 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1 cup Strawberries Dinner - Meal : P:6 C:5 F:5 1/2 cup Cucumber 1/2 Tomato 3/4 Apple 1 Kiwi 3 cups Lettuce, romaine 1 1 Orange 3.00 P 3.00 C Slice the pickles and the cheese and serve on crackers. Enjoy the nuts separately. Chicken Salad Sandwich Make a basic chicken salad adding a little celery, onion and green pepper if desired, and salt and pepper to taste..13 C.25 C 1.30 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Take your vitamins. Be empowered Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad.

17 Day: 16 Snack - Meal : P:6 C:3 F:3 2 Plums Snack - Meal : P:3 C:2 F:2 1 cup Strawberries 6 Almonds, whole Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 2 cups Raspberries 1 whole Pita 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:6 C:5 F:5 3 cups Broccoli 1 1/3 cups Potato 2 1/2 tbsp Sour cream 4.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Today s checklist: 1.Protein 2. Multi 3. Eat 4. Train 5. GROW! Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Enjoy! Salmon Stuffed Pita & Fruit Mix salmon & mayonnaise.stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert. Chicken with a baked potato and vegetables.

18 Day: 17 Snack - Meal : P:6 C:3 F:3 2 Kiwis Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries 6 Pecans Mid Meal - Meal : P:6 C:4 F:4 6 oz Tuna, canned in water 1 whole Pita 1 Orange 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 21 grams Protein powder 1/2 Orange 1 cup Raspberries 1/3 tsp Olive or monounsaturated oil 6 Peanuts Dinner - Meal : P:6 C:5 F:5 9 oz Salmon steak 10 cups Lettuce, romaine 2 cups Celery 1 1/2 cups Cucumber 1 1/4 cups Grapes P 1.00 F 1.00 F.38 C 2 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Burn Fat Build MUSCLE Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts. Tuna Stuffed Pita & Fruit Mix tuna & mayonnaise. Stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Salmon Dinner Cook salmon any way you like - baking it is one easy way. Make a salad with lettuce and vegetables, enjoy grapes for dessert.

19 Day: 18 Snack - Meal : P:6 C:3 F:3 1 cup Raspberries 1 cup Strawberries Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries 6 Pecans Mid Meal - Meal : P:6 C:4 F:4 1 1/2 slice Whole grain bread 1/2 cup Blackberries 2 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/3 cup Mango Dinner - Meal : P:6 C:5 F:5 2 Peppers (bell or cubanelle) 3 cups Lettuce, romaine 2 1/2 cups Broccoli 2 Tomatoes 2/3 cup Fruit cocktail C.30 C.83 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: All The Essentials, No Hype, NO BS Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts. Chicken Salad Sandwich Make a basic chicken salad adding a little celery, onion and green pepper if desired, and salt and pepper to taste. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad.

20 Day: 19 Breakfast - Meal : P:6 C:3 F:3 10 Egg whites 1 cup Pineapple Snack - Meal : P:3 C:2 F:2 1 Peach 2 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 1/2 Cantaloupe 1 slice Whole grain bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 Nectarine Dinner - Meal : P:6 C:5 F:5 3 cups Broccoli 1 1/3 cups Potato 2 1/2 tbsp Sour cream Eggs with yogurt and fruit. Enjoy! Sweet and Spicy Peaches Gently heat peeled, pitted and sliced peaches with some vanilla extract, allspice, brown sugar and water until hot. In a bowl combine yogurt and protein powder and top with heated fruit. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Explosive, Strong & Powerful Chicken with a baked potato and vegetables.

21 Day: 20 Snack - Meal : P:6 C:3 F:3 2 Plums Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 1 oz Pretzels 6 Walnuts Mid Meal - Meal : P:6 C:4 F:4 2/3 Orange 1 1/3 slice Whole grain bread 1 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 Pear Dinner - Meal : P:6 C:5 F:5 3/4 cup Pasta 1 cup Tomato sauce 1 9 oz Ground beef (< 10% fat) 3.00 P 1.33 C 2.67 C 1.00 F A quick and tasty snack. Chicken Salad Sandwich Make a basic chicken salad adding a little celery and onion if desired, and salt and pepper to taste C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Fight Fat Pasta and Ground Beef Heat oil in a pan. Saute ground beef until cooked through. Stir in tomato sauce and simmer. Cook pasta as directed, serve with sauce on top.

22 Day: 21 Breakfast - Meal : P:6 C:3 F:3 6 Egg whites 1 cup Grapes 3 tbsp Almonds, slivered 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 1/2 Kiwi 1/2 cup Strawberries 2 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:4 1/4 Cantaloupe 1/4 cup Blueberries 1 Kiwi 1/2 cup Raspberries 8 Cherries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 12 Peanuts 7 grams Protein powder Dinner - Meal : P:6 C:5 F:5 3 cups Broccoli 1 1/3 cups Potato 2 1/2 tbsp Sour cream 3.00 P Simple, quick and balanced P 4.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Your best body ever in 12 weeks! This one is pretty straight forward. Scrambled eggs and grapes! Season with salt and pepper to taste and enjoy the nuts on the side. Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Combine the fruit to make a fruit salad and top it off with slices of cooked chicken. Chicken with a baked potato and vegetables.

23 Day: 22 Snack - Meal : P:6 C:3 F:3 1 Nectarine Snack - Meal : P:3 C:2 F:2 1 cup Yogurt, plain, low fat 8 Pistachio nuts 1 oz Cheddar cheese, light/low fat Mid Meal - Meal : P:6 C:4 F:4 6 oz Tuna, canned in water 1 1/2 whole Pita 1/2 Pear 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries Dinner - Meal : P:6 C:5 F:5 C 1.00 P 3.00 C.50 PC 5.50 P 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: /4 cup Yogurt, plain, low fat 8 1/4 oz Salmon steak 3/4 cup Pineapple 1/2 Cantaloupe 8 Cherries 1 Yogurt & Pistachios Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! Tuna Stuffed Pita & Fruit Mix tuna & mayonnaise. Stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Salmon with Dill Sauce Baking or grilling the salmon are two easy ways to cook it. Make a dill sauce out of yogurt, a little water, dill and other seasonings. Enjoy! Meal plans work. Personalized Nutrition Delivers Powerful Proven Results.

24 Day: 23 Snack - Meal : P:6 C:3 F:3 28 grams Protein powder 1/2 cup Blueberries 1 cup Raspberries 1 cup Strawberries 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 1 cup Strawberries 6 Almonds, whole Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 2 cups Raspberries 1 whole Pita 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Pineapple Dinner - Meal : P:6 C:5 F:5 1 cup Applesauce 2/3 cup Fruit cocktail P Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Enjoy! Salmon Stuffed Pita & Fruit Mix salmon & mayonnaise.stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert C Total Daily : Protein: 24 Carbohydrates: 16 Fat: WIN Cash and Prizes Chicken with fruit and applesauce on the side.

25 Day: 24 Snack - Meal : P:6 C:3 F:3 1 Nectarine Snack - Meal : P:3 C:2 F:2 3 oz Hard cheeses, light/low fat 1 Pickle 4 Crackers 12 Peanuts Mid Meal - Meal : P:6 C:4 F:4 1/3 cup Fruit cocktail 1 1/2 slice Whole grain bread 2 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Grapes Dinner - Meal : P:6 C:5 F:5 3 cups Broccoli 2 cups Cucumber 1 Pepper (bell or cubanelle) 3 cups Cherry tomatoes 1 1/2 cup Rice 3.00 P 3.00 C Chicken Kabobs 1 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Have you had your Protein Smoothie today? Slice the pickles and the cheese and serve on crackers. Enjoy the nuts separately. Chicken Salad Sandwich Make a basic chicken salad adding a little celery, onion and green pepper if desired, and salt and pepper to taste. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Skewer the chicken and vegetables together, then baste with olive oil, salt, pepper, garlic and tarragon. Grill or bake, then enjoy!

26 Day: 25 Snack - Meal : P:6 C:3 F:3 2/3 cup Mango Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 4 cups Popcorn 2/3 tsp Butter Mid Meal - Meal : P:6 C:4 F:4 1/4 Cantaloupe 1/4 cup Blueberries 1 Kiwi 1/2 cup Raspberries 8 Cherries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned Dinner - Meal : P:6 C:5 F:5 1 cup Applesauce 2/3 cup Fruit cocktail P 3.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Have a Protein Smoothie, be Empowered Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Combine the fruit to make a fruit salad and top it off with slices of cooked chicken. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Chicken with fruit and applesauce on the side.

27 Day: 26 Breakfast - Meal : P:6 C:3 F:3 2/3 cup Oatmeal Snack - Meal : P:3 C:2 F:2 1/8 Cantaloupe 1 1/2 Apricots Mid Meal - Meal : P:6 C:4 F:4 2 2/3 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 1/2 cup Pineapple Dinner - Meal : P:6 C:5 F:5 3 cups Broccoli 2 cups Cucumber 1 Pepper (bell or cubanelle) 3 cups Cherry tomatoes 1 1/2 cup Rice 4.00 A Combine over heat and enjoy this stick-to-yourribs breakfast. Combine these ingredients for a refreshing snack! A tasty and simple meal of soup. Enjoy! Chicken Kabobs 1 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: energized + transformed + empowered + Skewer the chicken and vegetables together, then baste with olive oil, salt, pepper, garlic and tarragon. Grill or bake, then enjoy!

28 Day: 27 Snack - Meal : P:6 C:3 F:3 2/3 cup Mango Snack - Meal : P:3 C:2 F:2 2 cups Milk, low fat (1%) 6 Cashews 1 oz Cheddar cheese, light/low fat Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 2 slice Whole grain bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:6 C:5 F:5 3/4 cup Pasta 1 cup Tomato sauce 1 9 oz Ground beef (< 10% fat) C 1.00 P 4.00 C 3.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Enter the challenge and WIN! + Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Milk & Cashews A cold, refreshing glass of milk, topped off with a handful of cashews! Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Nuts can be include in the sandwich or on the side. Pasta and Ground Beef Heat oil in a pan. Saute ground beef until cooked through. Stir in tomato sauce and simmer. Cook pasta as directed, serve with sauce on top.

29 Day: 28 Breakfast - Meal : P:6 C:3 F:3 2 cups Milk, low fat (1%) 8 Egg whites 1 Tomato 1/2 cup Celery 1/2 Pepper (bell or cubanelle) Snack - Meal : P:3 C:2 F:2 3/4 cup Watermelon Mid Meal - Meal : P:6 C:4 F:4 2/3 Orange 1 1/3 slice Whole grain bread 1 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 12 Peanuts 7 grams Protein powder Dinner - Meal : P:6 C:5 F:5 3 1/2 cups Spinach 1 cup Rice 1 3 cups Broccoli C 4.00 P.25 C.25 C 1.33 C 2.67 C 1.00 F Simple, quick and balanced P 3.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Be BIG. Be HUGE. Be Empowered Breakfast Omelet Sauté vegetables until soft, add whipped egg whites and milk, season to taste. Cook until set. Enjoy! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Chicken Salad Sandwich Make a basic chicken salad adding a little celery and onion if desired, and salt and pepper to taste. Chicken Dinner Brush chicken lightly with oil, broil or grill chicken. Mix oil with your spices of choice to add flavour.

30 Day: 29 Snack - Meal : P:6 C:3 F:3 1 cup Strawberries 1/2 cup Pineapple Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 4 cups Popcorn 2/3 tsp Butter Mid Meal - Meal : P:6 C:4 F:4 1 cup Yogurt, plain, low fat 28 grams Protein powder 1 Pear 24 Peanuts Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned Dinner - Meal : P:6 C:5 F:5 2 Peppers (bell or cubanelle) 3 cups Lettuce, romaine 2 1/2 cups Broccoli 2 Tomatoes 2/3 cup Fruit cocktail P C Yogurt, Pears & Nuts 4.00 P Mix all ingredients and enjoy!.30 C.83 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Check your Vitals + GROW Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad.

31 Day: 30 Snack - Meal : P:6 C:3 F:3 1/2 cup Blueberries 1 Orange 3 Almonds, whole 1 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 4 cups Popcorn 2/3 tsp Butter Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 2 slice Whole grain bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned Dinner - Meal : P:6 C:5 F:5 9 oz Ground beef (< 10% fat) 1 2/3 cups Potato F 1.00 P 3.00 P 4.00 C 5.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: steps for success today: Nutrition + Training + Supplements Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts and cheese on the side. Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Nuts can be include in the sandwich or on the side. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Beef Patty Dinner Prepare a beef patty using your favorite spices.

32 Day: 31 Snack - Meal : P:6 C:3 F:3 28 grams Protein powder 1/2 cup Blueberries 1 cup Raspberries 1 cup Strawberries 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 1 Peach 2 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:4 6 oz Tuna, canned in water 1 1/2 whole Pita 1/2 Pear 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries 3 Almonds, whole 2 Cashews 2 Peanuts Dinner - Meal : P:6 C:5 F:5 1/4 cup Yogurt, plain, low fat 8 1/4 oz Salmon steak 3/4 cup Pineapple 1/2 Cantaloupe 8 Cherries P 3.00 C 1.00 F.67 F.33 F.50 PC 5.50 P 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Sweet and Spicy Peaches Gently heat peeled, pitted and sliced peaches with some vanilla extract, allspice, brown sugar and water until hot. In a bowl combine yogurt and protein powder and top with heated fruit. Tuna Stuffed Pita & Fruit Mix tuna & mayonnaise. Stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert. Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Put up a fight, be empowered and visit Salmon with Dill Sauce Baking or grilling the salmon are two easy ways to cook it. Make a dill sauce out of yogurt, a little water, dill and other seasonings. Enjoy!

33 Day: 32 Snack - Meal : P:6 C:3 F:3 1 cup Peaches, canned Snack - Meal : P:3 C:2 F:2 3/4 cup Yogurt, plain, low fat 10 1/2 grams Protein powder 1/4 cup Blackberries 2 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:4 1/4 Cantaloupe 1/4 cup Blueberries 1 Kiwi 1/2 cup Raspberries 8 Cherries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 21 grams Protein powder 1/2 Orange 1 cup Raspberries 1/3 tsp Olive or monounsaturated oil 6 Peanuts Dinner - Meal : P:6 C:5 F:5 4 oz Chicken breast, skinless 4 cups Lettuce, romaine 1/2 cup Salsa 1 whole Pita 4/5 cup Grapes 1 2 oz Cheddar cheese, light/low fat 1.50 PC Yogurt, Fruit & Nuts 1.50 P Mix all ingredients and enjoy! 3.00 P 1.00 F 1.00 F 4.00 P.40 C 1.60 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Save money, look great! Combine the fruit to make a fruit salad and top it off with slices of cooked chicken. Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts on the side. Chicken Soft Tacos Brush chicken with oil and spices and grill or broil until cooked. Fill pita shells and garnish with toppings for extra crunch. Use the remaining vegetable ingredients to make a salad.

34 Day: 33 Breakfast - Meal : P:6 C:3 F:3 2/3 cup Oatmeal Snack - Meal : P:3 C:2 F:2 1 cup Strawberries 6 Almonds, whole Mid Meal - Meal : P:6 C:4 F:4 2 2/3 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:6 C:5 F:5 3/4 cup Pasta 1 cup Tomato sauce 1 9 oz Ground beef (< 10% fat) 4.00 A 3.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Combine over heat and enjoy this stick-to-yourribs breakfast. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Enjoy! A tasty and simple meal of soup. Enjoy! Take your vitamins, be active & eat well. Pasta and Ground Beef Heat oil in a pan. Saute ground beef until cooked through. Stir in tomato sauce and simmer. Cook pasta as directed, serve with sauce on top.

35 Day: 34 Snack - Meal : P:6 C:3 F:3 2 Kiwis Snack - Meal : P:3 C:2 F:2 3 oz Hard cheeses, light/low fat 1 Pickle 4 Crackers 12 Peanuts Mid Meal - Meal : P:6 C:4 F:4 6 oz Tuna, canned in water 1 whole Pita 1 Orange 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned Dinner - Meal : P:6 C:5 F:5 9 oz Salmon steak 10 cups Lettuce, romaine 2 cups Celery 1 1/2 cups Cucumber 1 1/4 cups Grapes P.38 C 2 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Slice the pickles and the cheese and serve on crackers. Enjoy the nuts separately. Tuna Stuffed Pita & Fruit Mix tuna & mayonnaise. Stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Salmon Dinner Cook salmon any way you like - baking it is one easy way. Make a salad with lettuce and vegetables, enjoy grapes for dessert. Meal Plans That Work Are Empowered

36 Day: 35 Breakfast - Meal : P:6 C:3 F:3 10 Egg whites 1 cup Pineapple Snack - Meal : P:3 C:2 F:2 1/2 Kiwi 1/2 cup Strawberries 2 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:4 1/3 cup Fruit cocktail 1 1/2 slice Whole grain bread 2 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 2 cups Milk, low fat (1%) 8 Pistachio nuts 1 oz Cheddar cheese, light/low fat Dinner - Meal : P:6 C:5 F:5 1 cup Applesauce 2/3 cup Fruit cocktail 1 Eggs with yogurt and fruit. Enjoy! 3.00 C C 1.00 P 3.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Strong Like... Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Chicken Salad Sandwich Make a basic chicken salad adding a little celery, onion and green pepper if desired, and salt and pepper to taste. Chicken with fruit and applesauce on the side.

37 Day: 36 Snack - Meal : P:6 C:3 F:3 28 grams Protein powder 1/2 cup Blueberries 1 cup Raspberries 1 cup Strawberries 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 1 oz Pretzels 6 Walnuts Mid Meal - Meal : P:6 C:4 F:4 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 2 cups Raspberries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries Dinner - Meal : P:6 C:5 F:5 5 oz Chicken breast, skinless 3 cups Broccoli 2 1/4 cups Tomatoes 3/4 Pear P 3.00 P A quick and tasty snack..25 C 1 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Feel the burn & incinerate the fat. Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Chicken with Rosemary Rosemary is a great spice to use on chicken; it has a really unique flavor.

38 Day: 37 Snack - Meal : P:6 C:3 F:3 28 grams Protein powder 1/2 cup Blueberries 1 cup Raspberries 1 cup Strawberries 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 3/4 cup Yogurt, plain, low fat 10 1/2 grams Protein powder 1/4 cup Blackberries 2 tbsp Almonds, slivered Mid Meal - Meal : P:6 C:4 F:4 1 1/2 slice Whole grain bread 1/2 cup Blackberries 2 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Milk, low fat (1%) 1/4 cup Yogurt, plain, low fat 1/4 cup Blueberries 1/6 cup Applesauce Dinner - Meal : P:6 C:5 F:5 5 oz Chicken breast, skinless 3 cups Broccoli 2 1/4 cups Tomatoes 3/4 Pear P 1.50 PC Yogurt, Fruit & Nuts 1.50 P Mix all ingredients and enjoy! 3.00 C.50 PC.50 PC 1 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Powerful Proven Chicken Salad Sandwich Make a basic chicken salad adding a little celery, onion and green pepper if desired, and salt and pepper to taste. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Chicken with Rosemary Rosemary is a great spice to use on chicken; it has a really unique flavor.

39 Day: 38 Snack - Meal : P:6 C:3 F:3 1 cup Strawberries 1/2 cup Pineapple Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 1 oz Pretzels 6 Walnuts Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 1/2 Cantaloupe 1 slice Whole grain bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 Nectarine Dinner - Meal : P:6 C:5 F:5 3 1/2 cups Spinach 1 cup Rice 1 3 cups Broccoli 3.00 P A quick and tasty snack. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Take your vitamins. Be empowered Chicken Dinner Brush chicken lightly with oil, broil or grill chicken. Mix oil with your spices of choice to add flavour.

40 Day: 39 Snack - Meal : P:6 C:3 F:3 1 cup Raspberries 1 cup Strawberries Snack - Meal : P:3 C:2 F:2 1 cup Yogurt, plain, low fat 6 Cashews 7 grams Protein powder Mid Meal - Meal : P:6 C:4 F:4 6 oz Tuna, canned in water 1 whole Pita 1 Orange 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries 3 Almonds, whole 2 Cashews 2 Peanuts Dinner - Meal : P:6 C:5 F:5 1 cup Applesauce 2/3 cup Fruit cocktail 1 C Yogurt & Cashews Enjoy this quick snack! 1.00 P 1.00 F.67 F.33 F 3.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Today s checklist: 1.Protein 2. Multi 3. Eat 4. Train 5. GROW! Tuna Stuffed Pita & Fruit Mix tuna & mayonnaise. Stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert. Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Chicken with fruit and applesauce on the side.

41 Day: 40 Breakfast - Meal : P:6 C:3 F:3 6 Egg whites 1 cup Grapes 3 tbsp Almonds, slivered 2 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 4 cups Popcorn 2/3 tsp Butter Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 1/2 Cantaloupe 1 slice Whole grain bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 Pear Dinner - Meal : P:6 C:5 F:5 9 oz Salmon steak 1 1/3 cups Potato 1 3 cups Broccoli 3.00 P 3.00 P 4.00 C This one is pretty straight forward. Scrambled eggs and grapes! Season with salt and pepper to taste and enjoy the nuts on the side. Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Grilled Salmon with Roasted Potato Wedges and Broccoli Slice potato into wedges then coat with olive oil, salt, pepper, chili powder and garlic powder. Roast in a 400 degree oven for about an hour. After 45 minutes or so, throw the salmon in the oven as well with some seasonings of your choice on top. Chop the remaining vegetables, saute and lightly season with salt and pepper. Enjoy! Total Daily : Protein: 24 Carbohydrates: 16 Fat: Burn Fat Build MUSCLE

42 Day: 41 Snack - Meal : P:6 C:3 F:3 1/2 cup Blueberries 1 Orange 3 Almonds, whole 1 oz Cheddar cheese, light/low fat Snack - Meal : P:3 C:2 F:2 1 cup Yogurt, plain, low fat 8 Pistachio nuts 1 oz Cheddar cheese, light/low fat Mid Meal - Meal : P:6 C:4 F:4 2 slice Rye bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Blueberries 3 Almonds, whole 2 Cashews 2 Peanuts Dinner - Meal : P:6 C:5 F:5 1/2 cup Cucumber 1/2 Tomato 3/4 Apple 1 Kiwi 3 cups Lettuce, romaine 1 1 Orange 1.00 F 1.00 P C 1.00 P 4.00 C 1.00 F.67 F.33 F.13 C.25 C 1.30 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: All The Essentials, No Hype, NO BS Blend all ingredients together, except nuts, and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Nuts and cheese on the side. Yogurt & Pistachios Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! Chicken Salad Sandwich Make a basic chicken salad adding a little celery, onion and green pepper if desired. Add salt and pepper to taste. Blend all ingredients, except nuts together and add ice cubes until desired consistency is reached. Blender not available? Mix protein powder with cold water and have remaining ingredients on the side. Eat nuts separately. Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad.

43 Day: 42 Breakfast - Meal : P:6 C:3 F:3 10 Egg whites 1 cup Pineapple Snack - Meal : P:3 C:2 F:2 3/4 cup Watermelon Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 2 cups Raspberries 1 whole Pita 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 12 Peanuts 7 grams Protein powder Dinner - Meal : P:6 C:5 F:5 5 oz Chicken breast, skinless 3 cups Broccoli 2 1/4 cups Tomatoes 3/4 Pear 1 Eggs with yogurt and fruit. Enjoy! Simple, quick and balanced P 1 1 Total Daily : Protein: 24 Carbohydrates: 16 Fat: Explosive, Strong & Powerful Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Salmon Stuffed Pita & Fruit Mix salmon & mayonnaise.stuff in pita and enjoy. For extra crunch add in a handful of chopped lettuce or bean sprouts. Have fruit for dessert. Chicken with Rosemary Rosemary is a great spice to use on chicken; it has a really unique flavor.

44 Day: 43 Snack - Meal : P:6 C:3 F:3 2/3 cup Mango Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 1 oz Pretzels 6 Walnuts Mid Meal - Meal : P:6 C:4 F:4 9 oz Salmon steak 2 slice Whole grain bread 4 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 cup Milk, low fat (1%) 1/4 cup Yogurt, plain, low fat 1/4 cup Blueberries 1/6 cup Applesauce Dinner - Meal : P:6 C:5 F:5 9 oz Ground beef (< 10% fat) 1 2/3 cups Potato P A quick and tasty snack C.50 PC.50 PC 5.00 C Total Daily : Protein: 24 Carbohydrates: 16 Fat: Fight Fat Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Nuts can be include in the sandwich or on the side. Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Beef Patty Dinner Prepare a beef patty using your favorite spices.

45 Day: 44 Snack - Meal : P:6 C:3 F:3 2/3 cup Mango Snack - Meal : P:3 C:2 F:2 3 oz Cheddar cheese, light/low fat 4 cups Popcorn 2/3 tsp Butter Mid Meal - Meal : P:6 C:4 F:4 2/3 Orange 1 1/3 slice Whole grain bread 1 tsp Mayonnaise Snack - Meal : P:3 C:2 F:2 1/2 Pear Dinner - Meal : P:6 C:5 F:5 1 cup Carrots 1 cup Corn, canned P 1.33 C 2.67 C 1.00 F 4.00 C Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Chicken Salad Sandwich Make a basic chicken salad adding a little celery and onion if desired, and salt and pepper to taste. Chicken with Vegetables Grill or bake the chicken (if baking, do so at 350 degrees for about 20 minutes, or until there's no pink left inside the chicken breast). To boost the flavour, add a dash of low-fat, low-sugar barbecue sauce, or coat with some crushed fresh herbs, salt and pepper. Steam the vegetables and enjoy on the side. Total Daily : Protein: 24 Carbohydrates: 16 Fat: Your best body ever in 12 weeks!