14- Day Burn Meal Plan

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1 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping list at the end of the plan to stock up for the week. You ll find recipes for dishes marked with * in your Fuel Meal Plan Toolkit. Eat all the meals on your plan to keep your body optimally fueled. And don t forget to drink up! Women should drink 9, 8- oz. glasses of water each day. Men should drink 13. You can also drink herbal tea to your heart s content! You re looking leaner already DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow. 1 slice whole- wheat toast with 1 Tbsp. peanut or almond butter and 1 small banana 2 frozen, low- fat sausage links, cooked according to directions sprinkled with 1 tsp. cinnamon Super Smoothie: Blend 1 cup non- fat milk or low- fat, 2 Tbsp. whey protein powder, 1 ¼ cups strawberries and ½ cup crushed ice 1, 6" whole- wheat pita stuffed with 3 thin slices of deli turkey, 2 Tbsp. feta cheese, 1 cup fresh spinach, ½ cup chopped cucumbers, ¼ cup chopped tomatoes. Drizzle stuffed pita with balsamic vinegar. Side salad: 1 ½ cups spinach topped with ¼ cup chopped tomatoes and ¼ cup sliced cucumbers. Toss with Greek Marinade*. 1 banana, blended on high with 1 cup of non- fat milk or low- fat and ½ cup crushed ice 2 Tbsp. hummus with 1 cup baby carrots and 1 cup celery 2/3 cup cooked quinoa tossed with 2 servings of cooked Italian Vegetable Sauce* 1 medium Baked Lemon Chicken Breast* (4 oz. cooked) Small tossed salad: 1 cup chopped romaine, ½ cup chopped tomato and ½ cucumber, drizzled with 1 tsp. olive oil and balsamic vinegar and topped with 2 Tbsp. feta cheese with one pear DAY 2 Prepare extra Brown Rice and Turkey Chili* for tomorrow's lunch. Heat 1, 4" frozen whole- wheat waffle and top with 2 Tbsp. peanut butter and 1 small sliced apple. 3 slices turkey bacon, cooked according to directions 1 large tomato, halved, sprinkled with Mediterranean Herb Blend* and broiled on high until tender, straight or warmed and mixed with 1 cup coffee and 1 apple spread with 1 Tbsp. peanut butter 2/3 cup cold, cooked quinoa tossed with ½ cup finely chopped tomatoes, and ½ cup chopped cucumbers. Toss with 1 serving Greek Marinade*. Serve on a bed of 2 cups fresh spinach leaves with 1 small grated carrot and 1 medium cooked boneless Baked Lemon Chicken Breast* (4 oz. cooked). 1 small apple 1 cup of canned low- fat, low- sodium Lentil Vegetable Soup, such as Amy s Kitchens, with 1 raw carrot and 1 cup celery sticks 2 servings Turkey Chili* topped with 2 oz. 2 cups romaine lettuce, ½ cup chopped tomatoes and ½ cup cucumbers, with 1 oz. sliced avocado (about 1/5 th a small avocado), sprinkled with chopped cilantro and a squirt of lime juice blended with 1 ¼ cups strawberries and ½ cup crushed ice DAY 3 Prepare extra pasta, Italian Vegetable Sauce* and Turkey Meatballs* for tomorrow's lunch. ½ cup plain oatmeal made with 1 cup of non- fat or low- fat according to package directions and topped with ¾ cup blueberries Sauté 1 cup bell pepper strips using non- stick cooking spray. Add 2 scrambled eggs and cook until eggs have set. 1, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave with 1 small banana spread with 1 Tbsp. peanut butter 1 serving of Turkey Chili* over 1/3 cup brown rice and topped with 2 oz. 1 ½ cups chopped romaine tossed with ½ cup grape tomatoes, chopped cilantro and a squeeze of lime juice 1 small pear 1 Kashi granola bar with 1 cup baby carrots and 1 cup celery sticks 1 cup cooked whole- wheat or brown rice pasta tossed with 2 servings Italian Vegetable Sauce*, 1 tsp. extra virgin olive oil and 1 oz. 4 Turkey Meatballs* topped with 1 orange Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 1

2 14- Day Burn Meal Plan DAY 4 DAY 5 DAY 6 DAY 7 1 slice whole- wheat toast Using non- stick cooking spray, sauté 1 cup of spinach. Add 2 scrambled eggs. When eggs have set top with 1 oz. shredded low- fat cheese. 1 cup fat- free milk or low- fat, straight or warmed 1 cup cubed melon Super Smoothie: 1 cup non- fat milk or low- fat, blended with 2 Tbsp. whey protein powder, ¾ cup blueberries and ½ cup crushed ice Warm 1 cup leftover whole- wheat pasta with 2 servings of Italian Vegetable Sauce* and 4 Turkey Meatballs*. 1 small orange or low- fat Bean Salad: ½ cup garbanzo beans tossed with 1 cup chopped tomatoes, 1 cup chopped cucumbers and 2 Tbsp. salsa 1 medium Baked Sweet Potato* topped with a sprinkle of cinnamon One medium cod fillet, baked in an aluminum foil packet*. Fill packet with 1 tsp. fresh squeezed lemon juice, ½ cup chopped tomatoes and Mediterranean Herb Blend* (4 oz. fish cooked). 1 ½ cups cooked broccoli and cauliflower, topped with 1 tsp. olive oil, a squeeze of fresh lemon juice and 1 oz. shredded low- fat cheese 6 oz. non- fat plain Greek yogurt with 1 small banana ¾ cup unsweetened whole grain cereal with 1 cup of non- fat milk or low- fat and ¾ cup blueberries 1 egg, hard- boiled or scrambled and cooked in microwave- safe bowl on high for 1 minute 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave 1 cup tomato juice mixed with 2 Tbsp. whey protein powder, 1 tsp. cinnamon and ¾ cup blueberries Turkey sandwich: Fill 2 slices of whole- wheat toast with 3 thin slices of deli turkey, 1 thin slice of low- fat cheese, 1 cup lettuce leaves, ½ cup tomato slices, ½ cup grated carrot and a dollop of Dijon mustard. 1 cup raw sugar snap peas 1 small apple or low- fat 2 Tbsp. hummus with 1 cup baby carrots and 1 cup celery 2/3 cup cooked brown rice Shrimp Stir- fry: In a non- stick fry pan, heat 1 tsp. canola oil over high heat. Stir- fry 1 cup julienned carrots, 1 cup chopped broccoli, ½ cup chopped mushrooms and ½ cup chopped bell peppers. When vegetables are almost tender, add 5 oz. of shelled, cooked shrimp (about 16 medium, count shrimp). Cover with Asian Stir- fry Sauce* and heat through (about 2 minutes) or until sauce thickens. 2, 2 ½" graham crackers with 1 ½ tsp. peanut butter and 1 small pear Prepare Veggie Soup* for tomorrow's lunch. 1 poached egg, served with 1 cup mushrooms, sautéed using non- stick cooking spray, on ½ a toasted, whole- wheat English muffin and topped with 1 oz. 3 slices turkey bacon 1 cup fat- free milk or low- fat, straight or warmed ¾ cup blueberries Super Smoothie: Blend 1 cup non- fat milk or low- fat, 2 Tbsp. whey protein powder, 1 ¼ cups strawberries and ½ cup crushed ice Stuff 1, 6" whole- wheat pita with 3 slices deli turkey, 2 Tbsp. feta cheese, 1 cup shredded romaine lettuce, ½ cup chopped raw tomatoes and ½ cup cucumber. Sprinkle with Lemon Seasoning*. 1 cup snap peas 17 grapes or low- fat 2 Tbsp. hummus with 1 cup sugar snap peas and 1 cup cucumber spears 1 cup cooked long grain and wild rice One medium, 1" thick salmon fillet: Marinate in Dijon Lime Marinade* and bake in a foil lined baking dish at 400 for about minutes or until cooked through (4 oz. cooked). Steam 1 cup asparagus and ½ cup sliced red bell peppers and top with 2 Tbsp. feta cheese., mixed with 1 small diced apple Combine ½ cup plain oatmeal with 2 Tbsp. peanut or almond butter, 1 cup of fat- free milk or low- fat and 1 small diced apple. Heat in microwave according to package directions. 1 hard- boiled egg ½ cup non- fat flavored Greek yogurt with 1 apple spread with 1 Tbsp. peanut butter 2 servings of Veggie Soup*, heated with 1 cup rinsed, canned black beans 1 cup low- sodium, low- fat cottage cheese topped with 1 ¼ cups chopped strawberries or low- fat ½ a 6" pita, stuffed with 1 cup snap peas and 1 cup chopped raw broccoli and drizzled with low- sodium Tamari sauce 1 raw carrot Stuff 3, 6" taco shells with 8 oz. tofu stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime. Top with: ½ cup chopped raw tomatoes, 1 cup shredded romaine lettuce and 2 oz. shredded low- fat cheddar cheese. 1 cup steamed broccoli topped with a squeeze of fresh lime juice ¾ cup non- fat milk or low- fat with 1 tsp. chocolate syrup 1 orange BURN2.2 Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 2

3 14- Day Burn Meal Plan DAY 8 DAY 9 DAY 10 DAY 11 Make extra Greek Chicken Breast* and rice for tomorrow. Using non- stick cooking spray, sauté 1 sliced bell pepper. Add 2 scrambled eggs and cook until eggs set. Top with 2 Tbsp. salsa. Place cooked egg in ½ a 6" whole- wheat pita and top with 1 oz. 6 oz. non- fat Greek yogurt with 1 cup cubed melon and 1 apple spread with 1 Tbsp. peanut butter 1, 3- oz. can of tuna (packed in water), sprinkled with Lemon Herb Seasoning* Serve atop 2 cups shredded romaine lettuce, 1 cup cucumbers, ½ cup grape tomatoes, ½ cup red bell pepper slices, drizzled with lemon juice. 1 whole wheat roll or 1, 6" pita bread, toasted and topped with 1 slice low- fat cheese 17 small grapes 1 Kashi granola bar, 1 cup celery sticks and 1 cup baby carrots 1 cup cooked, plain long- grain and wild rice 1 medium Greek Chicken Breast* (4 oz. cooked). Serve on a spinach bed. Prepare Spinach: Sauté 3 cups raw spinach, ½ cup grated carrots, ½ cup chopped onions, and 1 tsp. chopped garlic in 1 tsp. olive oil. Add a squeeze of fresh lemon juice. Top with 2 Tbsp. feta cheese. ½ cup non- fat flavored Greek yogurt with ¾ blueberries mixed with ¼ cup low- fat granola and ¾ cup blueberries 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave 1 hard- boiled egg 1 cup tomato juice Super Smoothie: 1 cup non- fat milk or low- fat blended with 2 Tbsp. whey protein powder, 1 ¼ cups strawberries and ½ cup crushed ice Mix 1 cup cold long- grain and wild rice with ½ cup chopped red bell pepper, ½ cup grated carrot and ½ cup chopped red onion. Toss with a squirt of fresh lemon juice and chopped parsley to taste. Serve atop 3 cups fresh spinach with one medium cold, cooked Greek Chicken Breast* (4 oz. cooked) 1 small apple 2 Tbsp. hummus with 1 cup snap peas and 1 cup baby carrots 1 whole- wheat bun or 2 slices whole- wheat bread 1 frozen veggie burger (approximately 3 oz.) cooked according to package directions. Top with 1 slice low- fat cheese. Side salad: 2 cups romaine lettuce, 1 cup grape tomatoes, 1 cup grated carrot, ½ cup and 1 hard- boiled egg, tossed with 2 Tbsp. light salad dressing blended with 1 ¼ cups sliced strawberries and ½ cup crushed ice Sauté 1 cup bell peppers. Add 2 scrambled eggs and cook until eggs set. Top with 2 Tbsp. salsa. Place cooked egg in ½ a 6" whole- wheat pita, and top with 1 oz.. 1 cup melon cubes, straight or warmed and 1 apple spread with 1 Tbsp. peanut butter Fill 1, 6" whole- wheat pita bread with 1 cup chopped broccoli, 1 cup grated carrot, ½ cup garbanzo beans and 4 Tbsp. feta cheese. Sprinkle with Lemon Seasoning*. 1 cup celery sticks 1 small apple with 1 Tbsp. peanut butter Black Bean Salad: ½ cup black beans mixed with 2 Tbsp. salsa (of choice), 1 cup chopped bell peppers and 1 cup chopped tomatoes 1 small Baked Sweet Potato* 1 medium tilapia fillet, cooked in an aluminum foil packet*. Fill foil packet with 2 servings of Veggie Salsa* (4 oz. cooked fish). Serve sprinkled with 1 oz.. with ¾ cup blueberries and 1 Tbsp. chopped nuts Prepare extra Baked Lemon Chicken* for tomorrow's lunch. Combine ½ cup plain oatmeal mixed with 1 cup of non- fat milk or low- fat. Heat in microwave according to package directions. 2 frozen, pre- cooked, low- fat sausage links, prepared according to directions 1 small banana spread with 1 Tbsp. peanut or almond butter with 1 small pear spread with 1 Tbsp. almond or peanut butter Stuff 1, 6" whole- wheat pita with 3 thin slices deli turkey, 1 thin slice low- fat cheese, ½ cup raw chopped tomatoes, ½ cup diced celery and 1 cup shredded romaine lettuce. Top with 2 Tbsp. of your choice of salsa. 1 cup snap peas 17 grapes 1 Kashi granola bar with 1 cup broccoli florets and 1 cup baby carrots 2/3 cup cooked quinoa topped with 2 servings of Italian Vegetable Sauce* and 2 Tbsp. 1 medium Baked Lemon Chicken Breast* (4 oz. cooked) with 1 small pear and 1 Tbsp. chopped nuts Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 3

4 DAY Day Burn Meal Plan DAY 13 DAY 14 ¾ cup unsweetened whole grain cereal in 1 cup non- fat milk or low- fat 3 slices cooked turkey bacon 1 tomato, halved, seasoned with Mediterranean Herb Blend* and broiled until tender 1 cup cubed melon with ½ cup low- fat, low- sodium cottage cheese mixed with 2 Tbsp. whey protein powder, 1 tsp. cinnamon and ¾ cup blueberries 2/3 cup cold, cooked quinoa tossed with 1 small chopped tomato, ¼ cup chopped celery, and 1 grated small carrot. Sprinkle with Mediterranean Herb Blend*. Serve atop 2 cups spinach leaves. 1 medium cold Baked Lemon Chicken Breast* (4 oz. cooked) 2 Tbsp. hummus with 2 cups mixed broccoli and cauliflower florets Heat 1, 4" frozen whole- wheat waffle and top with ¼ cup low- sodium, low- fat cottage cheese, 1 small apple, sliced and sprinkle of cinnamon. Using non- stick cooking spray, sauté 1 cup mushrooms. Add 2 scrambled eggs and cook until eggs have set., straight or warmed Super Smoothie: Blend 1 cup non- fat milk or low- fat, 2 Tbsp. whey protein powder, 1 ¼ cups strawberries and ½ cup crushed ice Combine 1 cup shelled edamame (thawed if using frozen product), 1 cup canned, rinsed black beans, 1 cup chopped red bell peppers, ½ cup celery and ¼ cup raw chopped red onion with juice of half a lime, 1 Tbsp. chopped cilantro and ¼ tsp. cumin. Serve over 2 cups raw spinach topped with 4 Tbsp. feta cheese. 17 small grapes ½ toasted whole- wheat English muffin, topped with 1 poached egg and 2 oz. shredded low- fat cheese ¾ cup blueberries 1 cup tomato juice, straight or heated blended with 2 Tbsp. whey protein powder and 1 small banana Stuff 1, 6" whole- wheat pita with 3 thin slices deli turkey, 1 thin slice low- fat cheese, ½ cup sugar snap peas, ½ cup finely grated carrot and 1 cup shredded lettuce. Drizzle with low- sodium Tamari sauce. 1 ½ cups mixed celery and carrot sticks 1 small orange 1 Kashi granola bar with 1 cup bell pepper and 1 cup cucumber spears Great job with your 14- day meal plan! Like the results? Keep the momentum going by mixing and matching meals from your plan. Since all your breakfasts, lunches, dinners and snacks are built to deliver the same nutrition profile, you can create your own plan by repeating your favorite meals. Way to work your Koko program! Marinate 8 oz. tofu in 1 serving of Asian Marinade*. Bake at 350 for minutes, turning once halfway through cooking. 2/3 cup cooked brown rice Stir- fry 1 cup raw sliced bell peppers, ½ drained, canned water chestnuts, 1 cup broccoli florets, 1 ½ cups edamame and ½ cup bean sprouts in 1 tsp. canola oil and 1 clove chopped garlic. 1 orange ¾ cup non- fat milk or low- fat with 1 tsp. chocolate syrup 1 Kashi granola bar, 1 cup celery sticks and 1 cup bell peppers 2/3 cup cooked brown rice Beef kebab: Skewer 5 small cubes of lean beef, such as top sirloin, with ½ cup grape tomatoes, 1 cup whole mushrooms, 1 cup thickly sliced zucchini and ½ cup sliced bell pepper. Brush with 1 tsp. olive oil and 1 serving Greek Marinade*. Broil or grill over medium heat until cooked through. topped with ¾ cup blueberries Stuff 3, 6" taco shells with 5 oz. cooked shrimp (about 16, count), stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime until heated through. Top with: ½ cup chopped raw tomatoes, ½ cup chopped red bell pepper and 1 cup shredded romaine lettuce. Serve with ¾ cup steamed asparagus topped with a squeeze of fresh lime juice. 1 cup cubed melon ½ cup non- fat flavored Greek yogurt with 2 Tbsp. granola Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 4

5 Pantry & Shopping Lists Stock up on these items to make preparing your Koko Fuel meals a breeze. Approximate quantities are included to help with your shopping. Use the Weekly Shopping Lists to see what perishable items you ll need each week. Enjoy the fat- burning benefits of these nutrient- rich foods! 14- Day Burn Meal Plan PANTRY LIST Check your cabinets! You ll need these ingredients to make the dishes in your plan. Beverages Coffee (optional) Herbal Tea (optional) Condiments Balsamic Vinegar Canola or Vegetable Oil Chocolate Syrup Dijon Mustard Extra Virgin Olive Oil Hot Sauce Ketchup (optional) Light Salad Dressing Salsa Tamari Soy sauce (low- sodium) Tomato Sauce Grains and Cereals Brown Rice Instant Oatmeal (plain) Long- grain and Wild Rice Low- fat Granola Quinoa Taco Shells (small, corn) Whole Grain Cereal (plain, unsweetened) Whole- wheat or Brown Rice Pasta Other Food Peanut or Almond Butter Vegetable Broth - Low- sodium Herbs and Spices Basil Black Pepper Cayenne Pepper Chili Powder Cinnamon Cumin Marjoram Mint Oregano Rosemary Salt Thyme Non- Food Items Aluminum Foil Non- stick Cooking Spray STAPLES You'll need these items throughout your program. Stock up now if you don't have them on hand! Bakery Whole- wheat Bread Whole- wheat English Muffins Whole- wheat Pita Bread Whole- wheat Rolls Dairy/ Refrigerated Eggs Reduced Fat Feta Cheese (1 package) Low- fat Cottage Cheese (1 small carton) Low- fat Shredded Cheese (1, 8- oz. package) Low- fat Sliced Cheese Non- fat Milk or Low- fat Soymilk Orange Juice (for marinade) Frozen Edamame (shelled) Low- fat Sausage Links (Turkey or Pork) Vegetarian Sausage Patties Veggie Burgers Whole- wheat Waffles Grocery Dry Goods Bottled Carrot Juice Bottled Low- sodium Tomato Juice Canned Black Beans (2, 15- oz. can) Canned Crushed Tomatoes (1, 28- oz. can) Canned Garbanzo Beans (1, 15- oz. can) Canned Kidney Beans (2, 15- oz. cans) Canned Low- sodium Lentil- Vegetable Soup (1 can) Canned Tuna (packed in water) (1, 3- oz. can) Canned Water Chestnuts (1, 8- oz. can) Chopped Nuts Crushed Pineapple in juice (1, 4- oz. can) Graham Crackers Kashi Granola Bars Other Whey Protein Powder Produce Staples Garlic Ginger Root Onions Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 5

6 14- Day Burn Meal Plan WEEK 1 SHOPPING LIST You ll need these perishable foods for your Week 1 meal plan! Dairy Non- fat flavored Greek Yogurt (1, 4- oz. cup) Non- fat plain Greek Yogurt (7, 6- oz. cups) Tofu Extra Firm (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (2) Frozen Cod Fillet (1) Frozen Cooked Shrimp (1 bag Medium, count) Frozen Salmon Fillet (1) Ground Turkey (93% Lean) - 2 lbs. Turkey Bacon (1 package) Produce Apples (7) Asparagus (1 bunch) Avocado (1) Baby Carrots (3, 8- oz. bags) Bananas (4 small) Bell Peppers, red and green (4-5) Blueberries (fresh or frozen) (1 quart) Broccoli (2 small heads) Carrots (4 bags) Cauliflower (1 small head) Celery (3 bags) Cilantro (1 small bunch) Cucumbers (3 large) Grape Tomatoes (1 pint) Grapes (1 small bunch) Green Beans (2/3 lb.) Lemons (6) Limes (7-8) Melon (1 small) Mushrooms (1 ½ lbs.) Oranges (3) Parsley (1 small bunch) Pears (3) Romaine Lettuce (2 heads) Spinach (2, 10- oz. bags) Strawberries (fresh or frozen) (1 quart plus 1 pint) Sugar Snap Peas (4, 8- oz. bags) Sweet Potato (1) Tomatoes (6-7 lbs.) WEEK 2 SHOPPING LIST You ll need to restock these perishable items for week 2 of your program. Dairy Non- fat flavored Greek Yogurt (2, 4- oz. cup) Non- fat plain Greek Yogurt (9. 6- oz. cups) Tofu Extra Firm (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (4) Frozen Cooked Shrimp (1 bag Medium, count) Frozen Tilapia Fillet (1) Top Sirloin Steak (2/3 lb.) Turkey Bacon (1 package) Produce Apples (5) Asparagus (1 bunch) Baby Carrots (3, 8- oz. bags) Bananas (2 small) Bean Sprouts (1 small carton) Bell Peppers, red and green (9-10) Blueberries (fresh or frozen) (1 quart plus 1 pint) Broccoli (2 small heads) Carrots (2 bags) Cauliflower (1 small head) Celery (2 bags) Cilantro (1 small bunch) Cucumbers (1 large) Grape Tomatoes (1 pint) Grapes (1 medium bunch) Lemons (8) Limes (2-3) Melon (2 small) Mushrooms (1 lb.) Oranges (2) Parsley (1 small bunch) Pears (2) Red Onion (2 small) Romaine Lettuce (2-3 heads) Spinach (3, 10- oz. bags) Strawberries (fresh or frozen) (1 quart) Sugar Snap Peas (3, 8- oz. bags) Sweet Potato (1) Tomatoes (3-4 lbs.) Zucchini (1 small) Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 6

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