Shaklee 180 Nutrition Guides

Transcription

1 Shaklee 180 Nutrition Guides We re Canada s premier natural-source nutrition company, so it s important to us that you lose weight the healthy way. Take a look at these nutritional guides based on your Shaklee 180 Kit to see the suggested food plan and calorie level to meet your goals. Consume a variety of foods from the meal plans for best results. On the Turnaround Kit? A safe rate of weight loss is 1 to 2 pounds per week. To lose one pound per week, you need a daily deficit of 500 calories. Your Weight Daily Calories Up to 150 lbs 1, lbs 1, lbs 1, lbs or more 2,100 or On the Lean & Healthy Kit? Female* Age Daily Calories years 2, years 1, years 1,500 Male* Age Daily Calories years 2,400 or more years 2, years 1,800 For even more helpful tips, visit *For people who exercise less than 30 minutes a day and are looking to maintain their weight. If you re more active, you may need additional calories to meet your needs. This weight-loss program is intended for adults only and should not be used by pregnant or breastfeeding women. Consult a health care practitioner prior to use if you have any medical conditions and/or are taking any medications. While following this plan, do not consume vitamin and/or mineral supplements other than those recommended in the Shaklee meal plans, unless otherwise directed by a health care practitioner. (In the United States, it is recommended to take one Shaklee 180 Metabolic Boost tablet with each meal [i.e., 3 per day]. Consult your health care practitioner if you wish to do this, too.) Rev. 5/15

2 Shaklee 180 Turnaround 7-Day Meal Plan 1,200 calories Breakfast Lunch Afternoon Snack Dinner Sunday Raw celery (1 cup) Raw broccoli (1 cup) 180 Baked Salmon Spinach salad Low-fat Italian dressing (2 T) Monday Shaklee 180 Meal-in-a-Bar Raw carrots (1 cup) Walnuts halves (½ oz) 180 Beef Kebabs Low-fat Italian dressing (2 T) Tuesday Raw celery (1 cup) Raw carrots (1 cup) 180 Vegetable Frittata Small Greek salad (1 cup) Wednesday Shaklee 180 Meal-in-a-Bar Raw celery (1 cup) Chicken caesar salad 180 Baked Portobello Steamed asparagus (½ cup) Thursday Raw carrots (1 cup) 180 Honey Pecan Chicken Small Caesar salad (1 cup) Steamed broccoli (½ cup) Friday Strawberries (½ cup) Non-fat yogurt (1 cup) Shaklee 180 Meal-in-a-Bar Raw celery (1 cup) Raw broccoli (1 cup) 180 Salsa Chicken Small Caesar salad (1 cup) Saturday Raw carrots (1 cup) Walnuts halves (½ oz) 180 Foil-Baked Lemon Fish Low-fat Italian dressing (2 T) in the Shaklee meal plans, unless otherwise directed by a health care practitioner. Bolded items are those with coinciding Shaklee 180 recipes. Blue items are available in a Shaklee 180 Turnaround Kit or for separate purchase.

3 Shaklee 180 Turnaround 7-Day Meal Plan 1,500 calories Breakfast Morning Snack Lunch Afternoon Snack Dinner Sunday Non-fat Greek yogurt (6 oz) Roasted almonds (1 oz) 180 Salsa Chicken Zucchini (1 cup) Brown rice (½ cup) Monday Scrambled eggs (2) English muffin (½) Walnuts halves (1 oz) 180 Foil-Baked Lemon Fish Green beans (1 cup) Couscous (½ cup) Italian dressing (2 T) Tuesday Peach (1 small) 180 Baked Portobello Broccoli (1 cup) Wild rice (½ cup) Wednesday Smoked salmon (2 oz) Light cream cheese (1 T) Cucumber slices (4 small) Brown rice cake (1 each) 180 Honey Pecan Chicken Mixed vegetables (1 cup) Baked potato (½ medium) Thursday Peanut butter (1½ T) Whole wheat bagel (½) Roasted almonds (1 oz) 180 Vegetable Frittata Asparagus (1 cup) Whole wheat roll (1 small) Italian dressing (1 T) Friday Strawberries (½ cup) Non-fat yogurt (1 cup) Non-fat Greek yogurt (6 oz) 180 Baked Salmon Broccoli/cauliflower (1 cup) Whole grain pasta (½ cup) Marinara sauce (2 T) Saturday Part-skim mozzarella string cheese (2 oz) 180 Beef Kebabs Couscous (½ cup) Green beans (½ cup) in the Shaklee meal plans, unless otherwise directed by a health care practitioner. Bolded items are those with coinciding Shaklee 180 recipes. Blue items are available in a Shaklee 180 Turnaround Kit or for separate purchase.

4 Shaklee 180 Turnaround 7-Day Meal Plan 1,800 calories Breakfast Morning Snack Lunch Afternoon Snack Dinner Sunday Non-fat Greek yogurt (8 oz) Roasted almonds (2 oz) 180 Salsa Chicken Zucchini (1 cup) Brown rice (½ cup) Sliced almonds (2 T) Monday Scrambled eggs (2) English muffin (½) Walnuts halves (2 oz) 180 Foil-Baked Lemon Fish Green beans (1 cup) Couscous (½ cup) Italian dressing (2 T) Tuesday Peach (1 large) Hummus (½ cup) 180 Baked Portobello Broccoli (1 cup) Wild rice (½ cup) Wednesday Smoked salmon (3 oz) Light cream cheese (2 T) Cucumber slices (4 small) Brown rice cake (1 each) Grapes (½ cup) Edamame soybeans (½ cup) 180 Honey Pecan Chicken Mixed vegetables (1 cup) Baked potato (½ medium) Thursday Peanut butter (2 T) Whole wheat bagel (1 each) Roasted almonds (2 oz) 180 Vegetable Frittata Asparagus (1 cup) Whole wheat roll (1 small) Italian dressing (1 T) Friday Strawberries (½ cup) Non-fat yogurt (1 cup) Non-fat Greek yogurt (8 oz) 180 Baked Salmon Broccoli/cauliflower (1 cup) Whole grain pasta (½ cup) Marinara sauce (2 T) Saturday Part-skim mozzarella string cheese (2 oz) Hummus (½ cup) 180 Beef Kebabs Couscous (½ cup) Green beans (½ cup) in the Shaklee meal plans, unless otherwise directed by a health care practitioner. Bolded items are those with coinciding Shaklee 180 recipes. Blue items are available in a Shaklee 180 Turnaround Kit or for separate purchase.

5 Shaklee 180 Turnaround 7-Day Meal Plan 2,100 calories Breakfast Morning Snack Lunch Afternoon Snack Dinner Sunday Whole wheat toast (1 slice) Non-fat Greek yogurt (8 oz) Roasted almonds (2 oz) 180 Salsa Chicken Zucchini (1 cup) Brown rice (1 cup) Mixed green salad Canola oil & vinegar dressing (2 T) Sliced almonds (2 T) Monday Toasted bagel (½ each) Scrambled egg whites (4) Peameal bacon (2 oz) English muffin (1 each) Shaklee 180 Meal-in-a-Bar Walnuts halves (2 oz) 180 Foil-Baked Lemon Fish Green beans (1 cup) Couscous (1 cup) Italian dressing (2 T) Tuesday Whole wheat toast (1 slice) Peach (1 large) Hummus (½ cup) 180 Baked Portobello Broccoli (1 cup) Wild rice (1 cup) Wednesday English muffin (1 each) Smoked salmon (3 oz) Lite cream cheese 2 T) Cucumber slices (4 small) Brown rice cake (1 each) Grapes (½ cup) Shaklee 180 Meal-in-a-Bar Edamame soybeans (½ cup) 180 Honey Pecan Chicken Mixed vegetables (1 cup) Baked potato (1 medium) Canola oil & vinegar dressing (2 T) Thursday Whole wheat pita (½) Peanut butter (2 T) Whole wheat bagel (1 each) Roasted almonds (2 oz) 180 Vegetable Frittata Asparagus (1 cup) Whole wheat roll (1 small) Italian dressing (2 T) Friday Toasted bagel (½ each) Non-fat Greek yogurt (8 oz) Shaklee 180 Meal-in-a-Bar 180 Baked Salmon Broccoli/cauliflower (1 cup) Whole grain pasta (1 cup) Marinara sauce (¼ cup) Saturday English muffin (1 each) Part-skim mozzarella string cheese (2 oz) Hummus (¾ cup) 180 Beef Kebabs Couscous (1 cup) Green beans (1 cup) Canola oil & vinegar dressing (2 T) in the Shaklee meal plans, unless otherwise directed by a health care practitioner. Bolded items are those with coinciding Shaklee 180 recipes. Blue items are available in a Shaklee 180 Turnaround Kit or for separate purchase.

6 Shaklee 180 Lean & Healthy Typical One-Day Meal Plan 1,500 calories Breakfast Morning Snack Lunch Afternoon Snack Dinner Healthy Snack (see below) Healthy Lunch (see below) Healthy Dinner (see below) Plus ½ T corn or soybean oil Shaklee Vitalizer Try adding your morning fruit into your Smoothee with one of our tasty Smoothee recipes. Pink grapefruit (½ medium) snack ideas: Non-fat yogurt (6 oz) 2 scrambled egg whites with one slice whole wheat toast and 1 pat butter Peanut butter (1 T) and 5 whole wheat crackers Non-fat cottage cheese (½ cup) Oatmeal (½ cup) with ½ cup non-fat milk One slice whole wheat toast with 1 pat butter lunch ideas: Veggie burrito 1 whole wheat tortilla ¼ cup black beans ¼ cup brown rice ¼ cup salsa 1 T fat-free sour cream Southwest baked potato 1 medium baked potato ½ cup steamed broccoli 2 T salsa Turkey sandwich 3 oz roast turkey breast 3 tomato slices + lettuce 1 T light mayo 2 slices sourdough bread Grapes (1 cup) Mixed berries (1 cup) Choose one of the guilt-free fruit options: ½ small cantaloupe 2 large kiwi 1 medium papaya Select one of the 180 Healthy Meal Recipes and add the 180 salad where indicated: Baked Portobello Baked Salmon Beef Kebabs Foil-Baked Lemon Fish Honey Pecan Chicken Pita Pizza Grilled Pork & Pear Salad Smoky Chipotle Chicken Soup Salsa Chicken Shrimp & Edamame Salad ( Add where shown.) Vegetable Frittata Rustic Chicken Cacciatore Home-Style Baked Tomato & Cheese Casserole Hearty Turkey Chili Saucy Huevos Rancheros Tostadas Presto! Pesto Roasted Vegetables Light & Healthy Halibut Kebabs Roasted Beef Tenderloin Curry Home Tofu in the Shaklee meal plans, unless otherwise directed by a health care practitioner. Bolded items are those with coinciding Shaklee 180 recipes. Blue items are available in a Shaklee 180 Lean & Healthy Kit or may be purchased separately. Consume a variety of foods from the meal plan.

7 Shaklee 180 Lean & Healthy Typical One-Day Meal Plan 1,800 calories Breakfast Morning Snack Lunch Afternoon Snack Dinner Healthy Snack (see below) Healthy Lunch (see below) Healthy Dinner (see below) Plus ½ T corn or soybean oil Shaklee Vitalizer Try adding your morning fruit into your smoothee with one of our tasty Smoothee recipes. Pink grapefruit (½ medium) snack ideas: Non-fat yogurt (6 oz) and ½ bagel with 1 tsp butter 2 scrambled egg whites with ½ English muffin and 1 tsp butter Peanut butter (1 T) and 5 whole wheat crackers Non-fat cottage cheese (½ cup) with 2 brown rice cakes Oatmeal (½ cup) with ½ cup non-fat milk and one slice whole wheat toast with 1 pat butter Non-fat yogurt (6 oz) and ¼ cup low-fat granola lunch ideas: Veggie burrito 1 whole wheat tortilla ¼ cup black beans ¼ cup brown rice ¼ cup salsa 1 T fat-free sour cream Southwest baked potato 1 medium baked potato ½ cup steamed broccoli 2 T salsa Tuna sandwich 3 oz canned tuna 3 tomato slices + lettuce 1 T light mayo 2 slices whole wheat bread Choose two fruits: Grapes (1 cup) Mixed berries (1 cup) Choose one of the guilt-free fruit options: ½ small cantaloupe 2 large kiwi 1 medium papaya Select one of the 180 Healthy Meal Recipes and add the 180 salad where indicated: Baked Portobello Baked Salmon Beef Kebabs Foil-Baked Lemon Fish Honey Pecan Chicken Pita Pizza Grilled Pork & Pear Salad Smoky Chipotle Chicken Soup Salsa Chicken Shrimp & Edamame Salad ( Add where shown.) Vegetable Frittata Rustic Chicken Cacciatore Home-Style Baked Tomato & Cheese Casserole Hearty Turkey Chili Saucy Huevos Rancheros Tostadas Presto! Pesto Roasted Vegetables Light & Healthy Halibut Kebabs Roasted Beef Tenderloin Curry Home Tofu in the Shaklee meal plans, unless otherwise directed by a health care practitioner. Bolded items are those with coinciding Shaklee 180 recipes. Blue items are available in a Shaklee 180 Lean & Healthy Kit or may be purchased separately. Consume a variety of foods from the meal plan.

8 Shaklee 180 Lean & Healthy Typical One-Day Meal Plan 2,100 calories Breakfast Morning Snack Lunch Afternoon Snack Dinner Healthy Snack (see below) Healthy Lunch (see below) Healthy Dinner (see below) Add 1 cup steamed veggies (see below) Add 1 starch (see below) Add a mixed green salad with 2 T light dressing Plus ½ T corn or soybean oil Shaklee Vitalizer Try adding your morning fruit into your smoothee with one of our tasty Smoothee recipes. Pink grapefruit (½ medium) snack ideas: Non-fat yogurt (6 oz) and ½ bagel with 1 tsp butter 2 scrambled egg whites with ½ English muffin and 1 tsp butter Peanut butter (1 T) and 6 whole wheat crackers with 2 brown rice cakes Oatmeal (¾ cup) with ½ cup non-fat milk and 2 slices whole wheat toast with 1 pat butter Non-fat yogurt (8 oz) and ½ cup low-fat granola lunch ideas: Veggie burrito 1 whole wheat tortilla ¼ cup black beans ¼ cup brown rice ¼ cup salsa 1 T fat-free sour cream Southwest baked potato 1 medium baked potato ½ cup steamed broccoli 2 T salsa Tuna sandwich 3 oz canned tuna 3 tomato slices + lettuce 1 T light mayo 2 slices whole wheat bread Grapes (½ cup) Mixed berries (1 cup) Choose one of the guilt-free fruit options: ½ small cantaloupe 2 large kiwi 1 medium papaya Select one of the 180 Healthy Meal Recipes and add the 180 salad where indicated: Baked Portobello Baked Salmon Beef Kebabs Foil-Baked Lemon Fish Honey Pecan Chicken Pita Pizza Grilled Pork & Pear Salad Smoky Chipotle Chicken Soup Salsa Chicken Shrimp & Edamame Salad ( Add where shown.) Vegetable Frittata Rustic Chicken Cacciatore Home-Style Baked Tomato & Cheese Casserole Hearty Turkey Chili Saucy Huevos Rancheros Tostadas Presto! Pesto Roasted Vegetables Light & Healthy Halibut Kebabs Roasted Beef Tenderloin Curry Home Tofu Choose: zucchini, green beans, carrots, asparagus, or mixed veggies. Choose one starch: 1 medium baked potato, 1 whole wheat bun, or 1 cup: couscous, brown rice, whole grain pasta with ½ cup marinara sauce, or wild rice. in the Shaklee meal plans, unless otherwise directed by a health care practitioner. Bolded items are those with coinciding Shaklee 180 recipes. Blue items are available in a Shaklee 180 Lean & Healthy Kit or may be purchased separately. Consume a variety of foods from the meal plan.

9 Shaklee 180 Lean & Healthy Typical One-Day Meal Plan 2,400 calories Breakfast Morning Snack Lunch Afternoon Snack Dinner Healthy Snack (see below) Healthy Lunch (see below) Healthy Dinner (see below) Add 1 cup steamed veggies (see below) Add 2 starches (see below) Add a mixed green salad with 2 T light dressing Plus ½ T corn or soybean oil Shaklee Vitalizer Try adding your morning fruit into your Smoothee with one of our tasty Smoothee recipes. Pink grapefruit (½ medium) snack ideas: Non-fat yogurt (8 oz) and 1 bagel with 1 tsp butter 3 scrambled egg whites with an English muffin and 1 tsp butter Peanut butter (2 T) and 6 whole wheat crackers with 2 brown rice cakes Oatmeal (¾ cup) with ½ cup non-fat milk and 2 slices whole wheat toast with 1 pat butter Non-fat yogurt (8 oz) and ½ cup low-fat granola lunch ideas: Veggie burrito 1 whole wheat tortilla ¼ cup black beans ¼ cup brown rice ¼ cup salsa 1 T fat-free sour cream Southwest baked potato 1 medium baked potato ½ cup steamed broccoli 2 T salsa Turkey sandwich 3 oz roast turkey breast 3 tomato slices + lettuce 1 T light mayo 2 slices sourdough bread Choose two fruits: Grapes (½ cup) Mixed berries (1 cup) Choose one of the guilt-free fruit options: ½ small cantaloupe 2 large kiwi 1 medium papaya Select one of the 180 Healthy Meal Recipes and add the 180 salad where indicated: Baked Portobello Baked Salmon Beef Kebabs Foil-Baked Lemon Fish Honey Pecan Chicken Pita Pizza Grilled Pork & Pear Salad Smoky Chipotle Chicken Soup Salsa Chicken Shrimp & Edamame Salad ( Add where shown.) Vegetable Frittata Rustic Chicken Cacciatore Home-Style Baked Tomato & Cheese Casserole Hearty Turkey Chili Saucy Huevos Rancheros Tostadas Presto! Pesto Roasted Vegetables Light & Healthy Halibut Kebabs Roasted Beef Tenderloin Curry Home Tofu Choose: zucchini, green beans, carrots, asparagus, or mixed veggies. Choose two starches: 1 medium baked potato, 1 whole wheat bun, or 1 cup: couscous, brown rice, whole grain pasta with ½ cup marinara sauce, or wild rice. in the Shaklee meal plans, unless otherwise directed by a health care practitioner. Bolded items are those with coinciding Shaklee 180 recipes. Blue items are available in a Shaklee 180 Lean & Healthy Kit or may be purchased separately. Consume a variety of foods from the meal plan.