You can also swap out food items by referring to the substitution guides on the final pages of this manual.

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2 Congratulations on the start of a new beginning with your V-Taper Solution Nutrition Program! Substitutions: Just like you can adjust when you eat, you can also adjust what you eat. If you really like a certain meal or snack, you can use it instead of another meal or snack, as long as they re the same portion size. You can also swap out food items by referring to the substitution guides on the final pages of this manual. Meal Timing: You can combine two meals or two snacks or a meal and a snack into a larger meal/snack throughout any given day as well. It s your choice how many meals you decide to eat. This plan is laid out with 6 meals per day in the form of larger meals and smaller snacks. You can simply follow along in this fashion eating 6 times per day, or you can combine meals and snacks into 3 meals. In most cases you ll find a happy medium between 6 and 3 meals per day. Understanding the Calorie Counts: Please note that the calorie counts in your Program are based on the macro-nutrient profile (Protein, Carb, or Fat) of the ingredients in the recipes. For example, cheese contains fat and carbs, but the calories for cheese are calculated as if it is mostly a protein. Milk is calculated as a balance of protein and carbs even though there is a small amount of fat in it. You ll see a P, C, F, or PC for the item portion, this is done so you can easily make substitutions based on the portion given. P = Protein, C = Carbs, F = Fat, and PC = Protein + Carb. You can use the substitution charts at the end of this manual to find other things to eat and using these portion counts you will always be on target with your nutrition goals. This style of portion tracking means the calories listed in your program are lower than what you re actually consuming by approximately total calories depending on the foods within that daily plan. We do this so you can easily find and use the foods within the substitution charts to customize your plan whenever you feel like it. Therefore the calorie count the calculator gives you will be your guide for choosing the correct meal plan. This plan will work for a calorie range between calories. If you need to make an adjustment on total calories you can simply add or subtract one meal or snack per day. I suggest you test following the program as laid out for 14 days. Then evaluate your progress at this point. If you feel like you re not gaining muscle fast enough you can add a snack or meal that adds up to approximately calories per day. Test again after 14 more days to be sure you re making the gains you expected. You should only need to do this one test. For most people the meals and calories built right into the program will be enough, but for some of us an extra meal/snack will be required. Simply choose from any of the meals and snacks you find throughout the program and add it to your daily routine. You can have it as a separate meal/snack or add it to one of your existing meals/snacks to make it larger. If you make an addition to an existing meal I suggest doing it at the end of the day if possible. Finally if the calculator has given you a larger calorie number above 2500 then you need to move to the V-Taper Solution Meal Plan 9.

3 Day: 1 Breakfast Meal : P:6 C:2 F:6 1/2 cup Milk, low fat (1%) 7 Egg whites 2 oz Cheese, low or non fat 1/2 cup Celery 1/2 Pepper (bell or cubanelle) 1/2 Nectarine Snack Meal : P:4 C:2 F:3 3/4 cup Watermelon Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 6 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Broccoli 1 cup Brussels sprouts 2 cups Cauliflower 1/4 cup Chickpeas 1 Snack Meal : P:3 C:2 F:2 1/2 Orange 1 cup Raspberries 12 Peanuts.50 PC 3.50 P.33 C.67 C 7.00 P.67 C.67 C Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way! Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy! Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

4 Day: 2 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes Snack Meal : P:4 C:2 F:3 1 Kiwi Mid Meal Meal : P:6 C:3 F:6 6 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F: 3 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 30 Peanuts Snack Meal : P:3 C:2 F:2 1/2 Tangelo C 1.00 P 7.00 P Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. with Fruit Sweet and Sour Pork and Cabbage Cut the pork into strips and saute with the vegetables until it is thoroughly cooked, then season to taste. Milk & Peanuts A tall glass of milk and a handful of peanuts. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

5 Day: 3 Breakfast Meal : P:6 C:2 F:6 1/2 cup Milk, low fat (1%) 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 1/6 Banana 25 grams Protein powder Snack Meal : P:4 C:2 F:3 28 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow 1 Snack Meal : P:3 C:2 F:2 1/2 Tangelo.50 PC 3.57 P 4.00 P.67 C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. with 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. Cheese, Applesauce & Peanuts Enjoy this quick snack. Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

6 Day: 4 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 1 cup Peaches, canned Snack Meal : P:4 C:2 F:3 1/2 cup Guava Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 1/2 cup Celery 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 2 cups Lettuce, romaine 3/4 cup Mushrooms 1/4 cup Radishes 1 1/2 Tomatoes 1/2 Apple Snack Meal : P:3 C:2 F: 3 1/8 Cantaloupe 1 1/2 Apricots Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2/3 cup Rice 1/2 cup Lettuce, romaine 1/2 cup Cucumber 1/2 cup Mushrooms 1 Tomato 1/2 Pepper (bell or cubanelle) 3 Almonds, whole 1 1/3 tsp Olive or monounsaturated oil Snack Meal : P:3 C:2 F:2 1 Peach.20 C.38 C.06 C.75 C 7.00 P.05 C.13 C 1.00 F 4.00 F A simple breakfast. Enjoy fruit on the side. Protein Smoothie Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. Combine these ingredients for a refreshing snack! Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice). Total Daily : Protein: 29 Carbohydrates: 14 Fat:

7 Day: 5 Breakfast Meal : P:6 C:2 F:6 10 Egg whites 1/3 cup Mandarin orange, canned Snack Meal : P:4 C:2 F:3 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal Meal : P:6 C:3 F:6 1/2 cup Lentils 1 cup Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 10 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/2 cup Chickpeas 1 cup Mushrooms 1 Snack Meal : P:3 C:2 F:2 1/2 cup Blueberries 5.00 P C 4.00 P.08 C 7.00 P A simple breakfast. Enjoy the fruit on the side. with Fruit Savory Lentils with Goat Cheese Cook the lentils in water until done, then mix with goat cheese and chopped scallions. Season to taste. Enjoy the fruit for dessert. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Baked Haddock and Vegetables Try seasoning the haddock and baking it in the oven. Sauté the mushrooms and peppers and set atop a bed of chickpeas. Truly a unique dining experience! with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

8 Day: 6 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 2/3 cup Oatmeal Snack Meal : P:4 C:2 F:3 1/2 cup Guava Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli 1 Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 3.00 C 4.00 F 7.00 P.30 C.67 C Eggs with oatmeal on the side. Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill! Cheese and Grape Snack Enjoy items 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

9 Day: 7 Breakfast Meal : P:6 C:2 F:6 2 oz Cheese, low or non fat 1/2 Pear 6 Macadamia nuts Snack Meal : P:4 C:2 F:3 1/2 Nectarine Mid Meal Meal : P:6 C:3 F:6 9 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 Orange 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/2 cup Tomato, puree 1 Snack Meal : P:3 C:2 F:2 1 cup Raspberries 7.00 P.67 C A quick, easy, and tasty breakfast to start your day. with Fruit Sautéed Shrimp and Vegetables Sauté the shrimp in water and quickly cook the vegetables in the hot saucepan, ensuring they keep their firmness (this is called al denté). Dress with olive oil and you're on the way to a healthy lunch! Cheese, Orange and Peanuts. A quick snack to keep you going! Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. with Fruit Total Daily : Protein: 29 Carbohydrates: 14 Fat:

10 Day: 8 Breakfast Meal : P:6 C:2 F:6 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 18 Almonds, whole Snack Meal : P:4 C:2 F:3 28 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole Mid Meal Meal : P:6 C:3 F:6 3 oz Beef, lean cuts 3 oz Cheese, low or non fat 1 Corn tortillas 1/6 Pepper (bell or cubanelle) 1/8 Tomato 1/4 Cantaloupe 1/4 cup Salsa 1/6 cup Onions 1 1/3 tsp Olive or monounsaturated oil 2 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1 cup Raspberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Turkey breast, skinless 3 cups Broccoli 1/2 cup Onions 1/3 cup Applesauce 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries 4.00 P 1.00 F.08 C.06 C.33 C 4.00 F 7.00 P Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work! with Fruit 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. Steak Wrap Cut beef into 1 inch strips. In a medium pan, heat oil. Add beef with desired seasonings and pan fry until cooked. You can pan fry the vegetables or have them raw. Mix all ingredients and serve in the pita pocket. Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack. Quick Turkey Dinner Saute and season the vegetables, then sprinkle the almonds over them. with Fruit Total Daily : Protein: 29 Carbohydrates: 14 Fat:

11 Day: 9 Breakfast Meal : P:6 C:2 F:6 35 grams Protein powder 1 cup Raspberries Snack Meal : P:4 C:2 F:3 1/2 cup Mulberries Mid Meal Meal : P:6 C:3 F:6 6 oz Cheese, low or non fat 1 slice Whole grain bread 1 Peach 18 Almonds, whole Snack Meal : P:3 C:2 F: 3 1 Peach 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 1/4 cup Kidney beans 1/4 cup Onions 1/4 cup Tomato, puree 1/2 cup Salsa 1 Snack Meal : P:3 C:2 F:2 1/2 cup Boysenberries 5.00 P 7.00 P Chop the fruit and mix with the remaining ingredients. Cheese sandwich with fruit and nuts for dessert. 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. Herbed Beef and Bean Stew Cut the beef into cubes, then saute in oil until brown. Add the vegetables and saute, then add the remaining ingredients. Season this with salt, pepper, garlic, and rosemary if you have it. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

12 Day: 10 Breakfast Meal : P:6 C:2 F:6 35 grams Protein powder 1 Kiwi Snack Meal : P:4 C:2 F:3 1/2 Tangerine Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 2 cups Lettuce, romaine 1/4 cup Mushrooms 1/4 cup Celery 1/2 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/2 cup Grapes 1 Kiwi 18 Peanuts Dinner Meal : P:7 C:3 F:5 5 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/5 cup Salsa 1/4 Pepper (bell or cubanelle) 1/5 cup Onions 1/2 whole Pita 1/2 Apple 1/5 Tomato 9 Almonds, whole Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 5.00 P.20 C.13 C.13 C 5.00 P.40 C.13 C.40 C.10 C Chop the fruit and mix with the remaining ingredients. Fast and easy, this is a great breakfast when you're in a hurry! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Chickpea Salad Mix diced chicken in with the rest of the salad ingredients and top with a balsamic vinegar and olive oil dressing. A great lunch at home or on the go! Cottage Cheese, Grapes, Kiwi and Peanuts Separately or together, a great combination! Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Protein Smoothie Total Daily : Protein: 29 Carbohydrates: 14 Fat:

13 Day: 11 Breakfast Meal : P:6 C:2 F:6 3 oz Cheese, low or non fat 1/3 cup Applesauce Snack Meal : P:4 C:2 F:3 1/4 Nectarine 1/4 Orange Mid Meal Meal : P:6 C:3 F:6 3 oz Cheese, low or non fat 1 Tomato 1 Pepper (bell or cubanelle) 1 cup Cucumber 3 cups Lettuce, romaine 1 1/2 cups Broccoli Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/3 cup Applesauce 1/4 Peach 1/4 cup Strawberries 1/4 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/2 cup Kidney beans 1 1/2 cups Cucumber 1 Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple.30 C 7.00 P.67 C.38 C Very easy to prepare, but balanced to start your day off right! Chef's Salad Topped with Cheese Chop ingredients and toss with olive oil and vinegar dressing. Make the salad with as much lettuce as you are comfortable with, it's okay to reduce quantity. Fresh Fruit with Creamy Sauce Combine cottage cheese with cinnamon and nutmeg and blend until smooth. Pour over fruit in a small bowl and top with slivered almonds. Serve immediately. Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve! Total Daily : Protein: 29 Carbohydrates: 14 Fat:

14 Day: 12 Breakfast Meal : P:6 C:2 F:6 1/4 cup Yogurt, plain, low fat 1/2 cup Cottage cheese, light/low fat 25 grams Protein powder 1/4 Cantaloupe 1/4 cup Grapes 6 Macadamia nuts Snack Meal : P:4 C:2 F:3 1/3 cup Mango Mid Meal Meal : P:6 C:3 F:6 1/2 cup Milk, low fat (1%) 8 1/2 oz Shrimp 1 1/4 Peppers (bell or cubanelle) 3/4 cup Celery 1/2 cup Tomato, puree 1/4 cup Onions Snack Meal : P:3 C:2 F: 3 1/2 cup Cottage cheese, light/low fat 1 Plum 3 Macadamia nuts Dinner Meal : P:7 C:3 F:5 7 oz Bass, freshwater 1 1/2 cups Beans, green or yellow 3 cups Broccoli 2 cups Mushrooms 1 Snack Meal : P:3 C:2 F:2 1/2 cup Pineapple.50 PC 3.57 P.50 PC 5.67 P.63 C.38 C 7.00 P Mix all ingredients together and enjoy this refreshing meal! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Louisiana-Style Shrimp Sauté shrimp and vegetables, add tomato and seasonings (spicy ones are best!), serve hot. Cottage cheese, yogurt, fruit and nuts taste great mixed together! Grilled Bass and Vegetables. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

15 Day: 13 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 1/2 cup Mushrooms 1/2 Pepper (bell or cubanelle) 1/2 Orange 1/4 cup Onions Snack Meal : P:4 C:2 F:3 1/2 cup Mulberries Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 2 cups Mushrooms 2 cups Tomato, canned Snack Meal : P:3 C:2 F: 3 1 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/2 cup Salsa 1/4 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 6 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 Pear 1.00 P.33 C.13 C.08 C Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Protein Smoothie Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

16 Day: 14 Breakfast Meal : P:6 C:2 F:6 3 oz Cheese, low or non fat 1/2 cup Peaches, canned 1 Plum 24 Peanuts 2 Macadamia nuts Snack Meal : P:4 C:2 F:3 1/2 Nectarine Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1/4 cup Blueberries 1/2 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned 4.00 F.67 C 7.00 P Chicken and Chickpea Salad Grill chicken, then slice and place on top of a mixed chickpea salad. At home or on the go, this is a great meal! A refreshing snack. You can mix the yogurt with the fruit or eat separately. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

17 Day: 15 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 1/2 cup Mushrooms 1/2 Pepper (bell or cubanelle) 1/2 Orange 1/4 cup Onions Snack Meal : P:4 C:2 F:3 28 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole Mid Meal Meal : P:6 C:3 F:6 3 oz Beef, lean cuts 3 oz Cheese, low or non fat 1 Corn tortillas 1/6 Pepper (bell or cubanelle) 1/8 Tomato 1/4 Cantaloupe 1/4 cup Salsa 1/6 cup Onions 1 1/3 tsp Olive or monounsaturated oil 2 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/2 cup Grapes 1 Kiwi 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 1/4 cup Kidney beans 1/4 cup Onions 1/4 cup Tomato, puree 1/2 cup Salsa 1 Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned 4.00 P 1.00 F.08 C.06 C.33 C 4.00 F 7.00 P Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! with Fruit 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. Steak Wrap Cut beef into 1 inch strips. In a medium pan, heat oil. Add beef with desired seasonings and pan fry until cooked. You can pan fry the vegetables or have them raw. Mix all ingredients and serve in the pita pocket. Cottage Cheese, Grapes, Kiwi and Peanuts Separately or together, a great combination! Herbed Beef and Bean Stew Cut the beef into cubes, then saute in oil until brown. Add the vegetables and saute, then add the remaining ingredients. Season this with salt, pepper, garlic, and rosemary if you have it. with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

18 Day: 16 Breakfast Meal : P:6 C:2 F:6 35 grams Protein powder 1 Kiwi Snack Meal : P:4 C:2 F:3 28 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 Orange 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Broccoli 1 cup Brussels sprouts 2 cups Cauliflower 1/4 cup Chickpeas 1 Snack Meal : P:3 C:2 F:2 1 cup Raspberries 5.00 P 4.00 P 7.00 P.67 C.67 C Chop the fruit and mix with the remaining ingredients. Fast and easy, this is a great breakfast when you're in a hurry! with 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. Cheese, Orange and Peanuts. A quick snack to keep you going! Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. with Fruit Total Daily : Protein: 29 Carbohydrates: 14 Fat:

19 Day: 17 Breakfast Meal : P:6 C:2 F:6 2 oz Cheese, low or non fat 1/2 Pear 6 Macadamia nuts Snack Meal : P:4 C:2 F:3 1/2 cup Mulberries Mid Meal Meal : P:6 C:3 F:6 6 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 30 Peanuts Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned 7.00 P A quick, easy, and tasty breakfast to start your day. Protein Smoothie Sweet and Sour Pork and Cabbage Cut the pork into strips and saute with the vegetables until it is thoroughly cooked, then season to taste. Cheese and Grape Snack Enjoy items separately! Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

20 Day: 18 Breakfast Meal : P:6 C:2 F:6 1/4 cup Yogurt, plain, low fat 1/2 cup Cottage cheese, light/low fat 25 grams Protein powder 1/4 Cantaloupe 1/4 cup Grapes 6 Macadamia nuts Snack Meal : P:4 C:2 F:3 28 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Mid Meal Meal : P:6 C:3 F:6 1/2 cup Lentils 1 cup Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) Snack Meal : P:3 C:2 F: 3 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder Dinner Meal : P:7 C:3 F:5 5 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/5 cup Salsa 1/4 Pepper (bell or cubanelle) 1/5 cup Onions 1/2 whole Pita 1/2 Apple 1/5 Tomato 9 Almonds, whole Snack Meal : P:3 C:2 F:2 1 Peach.50 PC 3.57 P 4.00 P C 4.00 P.08 C C 1.00 P 5.00 P.40 C.13 C.40 C.10 C Mix all ingredients together and enjoy this refreshing meal! with Fruit Savory Lentils with Goat Cheese Cook the lentils in water until done, then mix with goat cheese and chopped scallions. Season to taste. Enjoy the fruit for dessert. Milk & Peanuts A tall glass of milk and a handful of peanuts. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

21 Day: 19 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 1 cup Peaches, canned Snack Meal : P:4 C:2 F:3 28 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Blueberries 4.00 P.67 C 7.00 P A simple breakfast. Enjoy fruit on the side. with Fruit Chicken and Chickpea Salad Grill chicken, then slice and place on top of a mixed chickpea salad. At home or on the go, this is a great meal! Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

22 Day: 20 Breakfast Meal : P:6 C:2 F:6 1/2 cup Milk, low fat (1%) 7 Egg whites 2 oz Cheese, low or non fat 1/2 cup Celery 1/2 Pepper (bell or cubanelle) 1/2 Nectarine Snack Meal : P:4 C:2 F:3 1/2 cup Mulberries Mid Meal Meal : P:6 C:3 F:6 6 oz Cheese, low or non fat 1 slice Whole grain bread 1 Peach 18 Almonds, whole Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1 cup Raspberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/2 cup Salsa 1/4 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 6 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 Tangelo.50 PC 3.50 P 1.00 P.33 C.13 C.08 C Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. Cheese sandwich with fruit and nuts for dessert. Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

23 Day: 21 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 2/3 cup Oatmeal Snack Meal : P:4 C:2 F:3 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings Snack Meal : P:3 C:2 F: 3 1/8 Cantaloupe 1 1/2 Apricots Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Broccoli 1 cup Brussels sprouts 2 cups Cauliflower 1/4 cup Chickpeas 1 Snack Meal : P:3 C:2 F:2 1 Peach 3.00 C 4.00 F 7.00 P.67 C.67 C Eggs with oatmeal on the side. with Fruit Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill! Combine these ingredients for a refreshing snack! Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

24 Day: 22 Breakfast Meal : P:6 C:2 F:6 10 Egg whites 1/3 cup Mandarin orange, canned Snack Meal : P:4 C:2 F:3 1/4 Nectarine 1/4 Orange Mid Meal Meal : P:6 C:3 F:6 1/2 cup Lentils 1 cup Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) Snack Meal : P:3 C:2 F: 3 1 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli 1 Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 5.00 P C 4.00 P.08 C 7.00 P.30 C.67 C A simple breakfast. Enjoy the fruit on the side. Savory Lentils with Goat Cheese Cook the lentils in water until done, then mix with goat cheese and chopped scallions. Season to taste. Enjoy the fruit for dessert. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. 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. Protein Smoothie Total Daily : Protein: 29 Carbohydrates: 14 Fat:

25 Day: 23 Breakfast Meal : P:6 C:2 F:6 3 oz Cheese, low or non fat 1/2 cup Peaches, canned 1 Plum 24 Peanuts 2 Macadamia nuts Snack Meal : P:4 C:2 F:3 1 Kiwi Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts Dinner Meal : P:7 C:3 F:5 10 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/2 cup Chickpeas 1 cup Mushrooms 1 Snack Meal : P:3 C:2 F:2 1/2 Orange 1 cup Raspberries 12 Peanuts 4.00 F 7.00 P with 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. Cheese, Applesauce & Peanuts Enjoy this quick snack. Baked Haddock and Vegetables Try seasoning the haddock and baking it in the oven. Sauté the mushrooms and peppers and set atop a bed of chickpeas. Truly a unique dining experience! with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

26 Day: 24 Breakfast Meal : P:6 C:2 F:6 35 grams Protein powder 1 cup Raspberries Snack Meal : P:4 C:2 F:3 1/3 cup Mango Mid Meal Meal : P:6 C:3 F:6 9 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 5 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/5 cup Salsa 1/4 Pepper (bell or cubanelle) 1/5 cup Onions 1/2 whole Pita 1/2 Apple 1/5 Tomato 9 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 Tangelo 5.00 P 5.00 P.40 C.13 C.40 C.10 C Chop the fruit and mix with the remaining ingredients. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Sautéed Shrimp and Vegetables Sauté the shrimp in water and quickly cook the vegetables in the hot saucepan, ensuring they keep their firmness (this is called al denté). Dress with olive oil and you're on the way to a healthy lunch! Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

27 Day: 25 Breakfast Meal : P:6 C:2 F:6 1/2 cup Milk, low fat (1%) 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 1/6 Banana 25 grams Protein powder Snack Meal : P:4 C:2 F:3 1/2 cup Mulberries Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 1/2 cup Celery 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 2 cups Lettuce, romaine 3/4 cup Mushrooms 1/4 cup Radishes 1 1/2 Tomatoes 1/2 Apple Snack Meal : P:3 C:2 F: 3 1/8 Cantaloupe 1 1/2 Apricots Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2/3 cup Rice 1/2 cup Lettuce, romaine 1/2 cup Cucumber 1/2 cup Mushrooms 1 Tomato 1/2 Pepper (bell or cubanelle) 3 Almonds, whole 1 1/3 tsp Olive or monounsaturated oil Snack Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries.50 PC 3.57 P.20 C.38 C.06 C.75 C 7.00 P.05 C.13 C 1.00 F 4.00 F Your favorite cereal mixed with fruit. Enjoy the cheese on the side. Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. Combine these ingredients for a refreshing snack! Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice). with Fruit

28 Day: 26 Breakfast Meal : P:6 C:2 F:6 3 oz Cheese, low or non fat 1/3 cup Applesauce Snack Meal : P:4 C:2 F:3 1/3 cup Mango Mid Meal Meal : P:6 C:3 F:6 3 oz Beef, lean cuts 3 oz Cheese, low or non fat 1 Corn tortillas 1/6 Pepper (bell or cubanelle) 1/8 Tomato 1/4 Cantaloupe 1/4 cup Salsa 1/6 cup Onions 1 1/3 tsp Olive or monounsaturated oil 2 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/2 cup Grapes 1 Kiwi 18 Peanuts Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow 1 Snack Meal : P:3 C:2 F:2 1/2 cup Blueberries.08 C.06 C.33 C 4.00 F.67 C Very easy to prepare, but balanced to start your day off right! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Steak Wrap Cut beef into 1 inch strips. In a medium pan, heat oil. Add beef with desired seasonings and pan fry until cooked. You can pan fry the vegetables or have them raw. Mix all ingredients and serve in the pita pocket. Cottage Cheese, Grapes, Kiwi and Peanuts Separately or together, a great combination! Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot. with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

29 Day: 27 Breakfast Meal : P:6 C:2 F:6 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 18 Almonds, whole Snack Meal : P:4 C:2 F:3 1/2 cup Mulberries Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 1/2 cup Celery 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 2 cups Lettuce, romaine 3/4 cup Mushrooms 1/4 cup Radishes 1 1/2 Tomatoes 1/2 Apple Snack Meal : P:3 C:2 F: 3 1 Peach 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Turkey breast, skinless 3 cups Broccoli 1/2 cup Onions 1/3 cup Applesauce 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Boysenberries.20 C.38 C.06 C.75 C 7.00 P Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work! Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. 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. Quick Turkey Dinner Saute and season the vegetables, then sprinkle the almonds over them. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

30 Day: 28 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 1/2 cup Mushrooms 1/2 Pepper (bell or cubanelle) 1/2 Orange 1/4 cup Onions Snack Meal : P:4 C:2 F:3 1/2 cup Guava Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 6 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 1 Peach 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Broccoli 1 cup Brussels sprouts 2 cups Cauliflower 1/4 cup Chickpeas 1 Snack Meal : P:3 C:2 F:2 1/2 Tangelo 7.00 P.67 C.67 C Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Protein Smoothie Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way! 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. Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

31 Day: 29 Breakfast Meal : P:6 C:2 F:6 1/4 cup Yogurt, plain, low fat 1/2 cup Cottage cheese, light/low fat 25 grams Protein powder 1/4 Cantaloupe 1/4 cup Grapes 6 Macadamia nuts Snack Meal : P:4 C:2 F:3 1/2 Nectarine Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 1/4 cup Kidney beans 1/4 cup Onions 1/4 cup Tomato, puree 1/2 cup Salsa 1 Snack Meal : P:3 C:2 F:2 1 cup Raspberries.50 PC 3.57 P.33 C.67 C 7.00 P Mix all ingredients together and enjoy this refreshing meal! 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. Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy! Herbed Beef and Bean Stew Cut the beef into cubes, then saute in oil until brown. Add the vegetables and saute, then add the remaining ingredients. Season this with salt, pepper, garlic, and rosemary if you have it. with Fruit Total Daily : Protein: 29 Carbohydrates: 14 Fat:

32 Day: 30 Breakfast Meal : P:6 C:2 F:6 10 Egg whites 1/3 cup Mandarin orange, canned Snack Meal : P:4 C:2 F:3 1/2 Tangerine Mid Meal Meal : P:6 C:3 F:6 9 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/3 cup Applesauce 1/4 Peach 1/4 cup Strawberries 1/4 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/2 cup Tomato, puree 1 Snack Meal : P:3 C:2 F:2 1/2 Orange 1 cup Raspberries 12 Peanuts 5.00 P 7.00 P.67 C A simple breakfast. Enjoy the fruit on the side. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Sautéed Shrimp and Vegetables Sauté the shrimp in water and quickly cook the vegetables in the hot saucepan, ensuring they keep their firmness (this is called al denté). Dress with olive oil and you're on the way to a healthy lunch! Fresh Fruit with Creamy Sauce Combine cottage cheese with cinnamon and nutmeg and blend until smooth. Pour over fruit in a small bowl and top with slivered almonds. Serve immediately. Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

33 Day: 31 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 1 cup Peaches, canned Snack Meal : P:4 C:2 F:3 1/2 Nectarine Mid Meal Meal : P:6 C:3 F:6 9 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1/4 cup Blueberries 1/2 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow 1 Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned.67 C A simple breakfast. Enjoy fruit on the side. Sautéed Shrimp and Vegetables Sauté the shrimp in water and quickly cook the vegetables in the hot saucepan, ensuring they keep their firmness (this is called al denté). Dress with olive oil and you're on the way to a healthy lunch! A refreshing snack. You can mix the yogurt with the fruit or eat separately. Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot. with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

34 Day: 32 Breakfast Meal : P:6 C:2 F:6 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 18 Almonds, whole Snack Meal : P:4 C:2 F:3 1/2 cup Mulberries Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 6 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Bass, freshwater 1 1/2 cups Beans, green or yellow 3 cups Broccoli 2 cups Mushrooms 1 Snack Meal : P:3 C:2 F:2 1/2 cup Boysenberries 7.00 P Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work! Protein Smoothie Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way! Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Grilled Bass and Vegetables. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

35 Day: 33 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 1/2 cup Mushrooms 1/2 Pepper (bell or cubanelle) 1/2 Orange 1/4 cup Onions Snack Meal : P:4 C:2 F:3 1/2 cup Guava Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 2 cups Lettuce, romaine 1/4 cup Mushrooms 1/4 cup Celery 1/2 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1 cup Raspberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple.20 C.13 C.13 C 7.00 P Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Protein Smoothie Chicken and Chickpea Salad Mix diced chicken in with the rest of the salad ingredients and top with a balsamic vinegar and olive oil dressing. A great lunch at home or on the go! Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

36 Day: 34 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes Snack Meal : P:4 C:2 F:3 28 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/2 cup Kidney beans 1 1/2 cups Cucumber 1 Snack Meal : P:3 C:2 F:2 1/2 Tangelo 4.00 P 1.00 F 3.00 C 4.00 F 7.00 P.67 C.38 C Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. with Fruit 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. Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill! Cheese, Applesauce & Peanuts Enjoy this quick snack. Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

37 Day: 35 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes Snack Meal : P:4 C:2 F:3 3/4 cup Watermelon Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 2 cups Mushrooms 2 cups Tomato, canned Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 Orange 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Bass, freshwater 1 1/2 cups Beans, green or yellow 3 cups Broccoli 2 cups Mushrooms 1 Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple 7.00 P Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Cheese, Orange and Peanuts. A quick snack to keep you going! Grilled Bass and Vegetables. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

38 Day: 36 Breakfast Meal : P:6 C:2 F:6 35 grams Protein powder 1 cup Raspberries Snack Meal : P:4 C:2 F:3 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal Meal : P:6 C:3 F:6 3 oz Beef, lean cuts 3 oz Cheese, low or non fat 1 Corn tortillas 1/6 Pepper (bell or cubanelle) 1/8 Tomato 1/4 Cantaloupe 1/4 cup Salsa 1/6 cup Onions 1 1/3 tsp Olive or monounsaturated oil 2 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1/4 cup Blueberries 1/2 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 10 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/2 cup Chickpeas 1 cup Mushrooms 1 Snack Meal : P:3 C:2 F:2 1/2 Orange 1 cup Raspberries 12 Peanuts 5.00 P.08 C.06 C.33 C 4.00 F 7.00 P Chop the fruit and mix with the remaining ingredients. with Fruit Steak Wrap Cut beef into 1 inch strips. In a medium pan, heat oil. Add beef with desired seasonings and pan fry until cooked. You can pan fry the vegetables or have them raw. Mix all ingredients and serve in the pita pocket. A refreshing snack. You can mix the yogurt with the fruit or eat separately. Baked Haddock and Vegetables Try seasoning the haddock and baking it in the oven. Sauté the mushrooms and peppers and set atop a bed of chickpeas. Truly a unique dining experience! with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

39 Day: 37 Breakfast Meal : P:6 C:2 F:6 35 grams Protein powder 1 cup Raspberries Snack Meal : P:4 C:2 F:3 1/2 Nectarine Mid Meal Meal : P:6 C:3 F:6 3 oz Cheese, low or non fat 1 Tomato 1 Pepper (bell or cubanelle) 1 cup Cucumber 3 cups Lettuce, romaine 1 1/2 cups Broccoli Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1 cup Raspberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 5.00 P.30 C 7.00 P Chop the fruit and mix with the remaining ingredients. with Fruit Chef's Salad Topped with Cheese Chop ingredients and toss with olive oil and vinegar dressing. Make the salad with as much lettuce as you are comfortable with, it's okay to reduce quantity. Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Protein Smoothie Total Daily : Protein: 29 Carbohydrates: 14 Fat:

40 Day: 38 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 1 cup Peaches, canned Snack Meal : P:4 C:2 F:3 1/2 cup Guava Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions Snack Meal : P:3 C:2 F: 3 1 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 cup Mushrooms 1/2 cup Onions 1 cup Beans, green or yellow 1 Snack Meal : P:3 C:2 F:2 1/2 Pear.67 C.67 C A simple breakfast. Enjoy fruit on the side. Chicken and Chickpea Salad Grill chicken, then slice and place on top of a mixed chickpea salad. At home or on the go, this is a great meal! Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Beef Stroganoff Slice the beef and saute with the vegetables. Mix in the yogurt when done, and season with salt, pepper, and rosemary. Serve hot. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

41 Day: 39 Breakfast Meal : P:6 C:2 F:6 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 18 Almonds, whole Snack Meal : P:4 C:2 F:3 1/4 Nectarine 1/4 Orange Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 1/2 cup Celery 1 cup Cucumber 1/2 Pepper (bell or cubanelle) 2 cups Lettuce, romaine 3/4 cup Mushrooms 1/4 cup Radishes 1 1/2 Tomatoes 1/2 Apple Snack Meal : P:3 C:2 F: 3 1/2 cup Cottage cheese, light/low fat 1 Plum 3 Macadamia nuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 1/4 cup Kidney beans 1/4 cup Onions 1/4 cup Tomato, puree 1/2 cup Salsa 1 Snack Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries Notes:.20 C.38 C.06 C.75 C 7.00 P Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work! Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. Cottage cheese, yogurt, fruit and nuts taste great mixed together! Herbed Beef and Bean Stew Cut the beef into cubes, then saute in oil until brown. Add the vegetables and saute, then add the remaining ingredients. Season this with salt, pepper, garlic, and rosemary if you have it. with Fruit Total Daily : Protein: 29 Carbohydrates: 14 Fat:

42 Day: 40 Breakfast Meal : P:6 C:2 F:6 35 grams Protein powder 1 Kiwi Snack Meal : P:4 C:2 F:3 1 Kiwi Mid Meal Meal : P:6 C:3 F:6 3 oz Cheese, low or non fat 1 Tomato 1 Pepper (bell or cubanelle) 1 cup Cucumber 3 cups Lettuce, romaine 1 1/2 cups Broccoli Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 Orange 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/2 cup Kidney beans 1 1/2 cups Cucumber 1 Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 5.00 P.30 C 7.00 P.67 C.38 C Chop the fruit and mix with the remaining ingredients. Fast and easy, this is a great breakfast when you're in a hurry! with Fruit Chef's Salad Topped with Cheese Chop ingredients and toss with olive oil and vinegar dressing. Make the salad with as much lettuce as you are comfortable with, it's okay to reduce quantity. Cheese, Orange and Peanuts. A quick snack to keep you going! Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve! Total Daily : Protein: 29 Carbohydrates: 14 Fat: Notes:

43 Day: 41 Breakfast Meal : P:6 C:2 F:6 35 grams Protein powder 1 Kiwi Snack Meal : P:4 C:2 F:3 1/2 Tangerine Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions Snack Meal : P:3 C:2 F: 3 1/8 Cantaloupe 1 1/2 Apricots Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli 1 Snack Meal : P:3 C:2 F:2 1/2 cup Pineapple 5.00 P.67 C 7.00 P.30 C.67 C Chop the fruit and mix with the remaining ingredients. Fast and easy, this is a great breakfast when you're in a hurry! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Chickpea Salad Grill chicken, then slice and place on top of a mixed chickpea salad. At home or on the go, this is a great meal! Combine these ingredients for a refreshing snack! 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

44 Day: 42 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes Snack Meal : P:4 C:2 F:3 28 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole Mid Meal Meal : P:6 C:3 F:6 1/2 cup Lentils 1 cup Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/3 cup Applesauce 1/4 Peach 1/4 cup Strawberries 1/4 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2/3 cup Rice 1/2 cup Lettuce, romaine 1/2 cup Cucumber 1/2 cup Mushrooms 1 Tomato 1/2 Pepper (bell or cubanelle) 3 Almonds, whole 1 1/3 tsp Olive or monounsaturated oil Snack Meal : P:3 C:2 F:2 1/2 Pear 4.00 P 1.00 F C 4.00 P.08 C 7.00 P.05 C.13 C 1.00 F 4.00 F Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. with Fruit 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. Savory Lentils with Goat Cheese Cook the lentils in water until done, then mix with goat cheese and chopped scallions. Season to taste. Enjoy the fruit for dessert. Fresh Fruit with Creamy Sauce Combine cottage cheese with cinnamon and nutmeg and blend until smooth. Pour over fruit in a small bowl and top with slivered almonds. Serve immediately. Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice). Total Daily : Protein: 29 Carbohydrates: 14 Fat:

45 Day: 43 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 2/3 cup Oatmeal Snack Meal : P:4 C:2 F:3 3/4 cup Watermelon Mid Meal Meal : P:6 C:3 F:6 1/2 cup Milk, low fat (1%) 8 1/2 oz Shrimp 1 1/4 Peppers (bell or cubanelle) 3/4 cup Celery 1/2 cup Tomato, puree 1/4 cup Onions Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Bass, freshwater 1 1/2 cups Beans, green or yellow 3 cups Broccoli 2 cups Mushrooms 1 Snack Meal : P:3 C:2 F:2 3/4 cup Papaya.50 PC 5.67 P.63 C.38 C.33 C.67 C 7.00 P Eggs with oatmeal on the side. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Louisiana-Style Shrimp Sauté shrimp and vegetables, add tomato and seasonings (spicy ones are best!), serve hot. Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy! Grilled Bass and Vegetables. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

46 Day: 44 Breakfast Meal : P:6 C:2 F:6 3 oz Cheese, low or non fat 1/2 cup Peaches, canned 1 Plum 24 Peanuts 2 Macadamia nuts Snack Meal : P:4 C:2 F:3 1/2 Nectarine Mid Meal Meal : P:6 C:3 F:6 6 oz Cheese, low or non fat 1 slice Whole grain bread 1 Peach 18 Almonds, whole Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/3 cup Applesauce 1/4 Peach 1/4 cup Strawberries 1/4 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Turkey breast, skinless 3 cups Broccoli 1/2 cup Onions 1/3 cup Applesauce 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple 4.00 F 7.00 P with Fruit Cheese sandwich with fruit and nuts for dessert. Fresh Fruit with Creamy Sauce Combine cottage cheese with cinnamon and nutmeg and blend until smooth. Pour over fruit in a small bowl and top with slivered almonds. Serve immediately. Quick Turkey Dinner Saute and season the vegetables, then sprinkle the almonds over them. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

47 Day: 45 Breakfast Meal : P:6 C:2 F:6 3 oz Cheese, low or non fat 1/3 cup Applesauce Snack Meal : P:4 C:2 F:3 1/2 cup Guava Mid Meal Meal : P:6 C:3 F:6 3 oz Cheese, low or non fat 1 Tomato 1 Pepper (bell or cubanelle) 1 cup Cucumber 3 cups Lettuce, romaine 1 1/2 cups Broccoli Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/2 cup Tomato, puree 1 Snack Meal : P:3 C:2 F:2 1/2 cup Boysenberries.30 C.33 C.67 C 7.00 P.67 C Very easy to prepare, but balanced to start your day off right! Protein Smoothie Chef's Salad Topped with Cheese Chop ingredients and toss with olive oil and vinegar dressing. Make the salad with as much lettuce as you are comfortable with, it's okay to reduce quantity. Grapefruit Winter Fruit Compote In a bowl, mix cottage cheese with cinnamon and nutmeg. Mound onto serving dish then arrange grapefruit, orange sections, apple pieces and nuts around cheese. Sprinkle paprika and enjoy! Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

48 Day: 46 Breakfast Meal : P:6 C:2 F:6 1/2 cup Milk, low fat (1%) 7 Egg whites 2 oz Cheese, low or non fat 1/2 cup Celery 1/2 Pepper (bell or cubanelle) 1/2 Nectarine Snack Meal : P:4 C:2 F:3 1/2 cup Guava Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 2 cups Lettuce, romaine 1/4 cup Mushrooms 1/4 cup Celery 1/2 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 1/2 cup Cottage cheese, light/low fat 1 Plum 3 Macadamia nuts Dinner Meal : P:7 C:3 F:5 5 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/5 cup Salsa 1/4 Pepper (bell or cubanelle) 1/5 cup Onions 1/2 whole Pita 1/2 Apple 1/5 Tomato 9 Almonds, whole Snack Meal : P:3 C:2 F:2 1 cup Raspberries.50 PC 3.50 P.20 C.13 C.13 C 5.00 P.40 C.13 C.40 C.10 C Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. Chicken and Chickpea Salad Mix diced chicken in with the rest of the salad ingredients and top with a balsamic vinegar and olive oil dressing. A great lunch at home or on the go! Cottage cheese, yogurt, fruit and nuts taste great mixed together! Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. with Fruit

49 Day: 47 Breakfast Meal : P:6 C:2 F:6 1/2 cup Milk, low fat (1%) 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 1/6 Banana 25 grams Protein powder Snack Meal : P:4 C:2 F:3 1/3 cup Mango Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 2 cups Lettuce, romaine 1/4 cup Mushrooms 1/4 cup Celery 1/2 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Chickpeas Snack Meal : P:3 C:2 F: 3 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/2 cup Tomato, puree 1 Snack Meal : P:3 C:2 F:2 3/4 cup Papaya.50 PC 3.57 P.20 C.13 C.13 C C 1.00 P 7.00 P.67 C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken and Chickpea Salad Mix diced chicken in with the rest of the salad ingredients and top with a balsamic vinegar and olive oil dressing. A great lunch at home or on the go! Milk & Peanuts A tall glass of milk and a handful of peanuts. Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

50 Day: 48 Breakfast Meal : P:6 C:2 F:6 10 Egg whites 1/3 cup Mandarin orange, canned Snack Meal : P:4 C:2 F:3 1/2 Nectarine Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 6 tbsp Almonds, slivered Snack Meal : P:3 C:2 F: 3 1 Peach 3 tbsp Almonds, slivered Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/2 cup Kidney beans 1 1/2 cups Cucumber 1 Snack Meal : P:3 C:2 F:2 3/4 cup Papaya 5.00 P 7.00 P.67 C.38 C A simple breakfast. Enjoy the fruit on the side. Chicken and Fruit Salad A great quick lunch! This one can be prepared ahead of time and taken with you or eaten at home. Either way, you're on your way! 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. Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve! Protein Smoothie Total Daily : Protein: 29 Carbohydrates: 14 Fat:

51 Day: 49 Breakfast Meal : P:6 C:2 F:6 3 oz Cheese, low or non fat 1/3 cup Applesauce Snack Meal : P:4 C:2 F:3 1/2 cup Mulberries Mid Meal Meal : P:6 C:3 F:6 1/2 cup Milk, low fat (1%) 8 1/2 oz Shrimp 1 1/4 Peppers (bell or cubanelle) 3/4 cup Celery 1/2 cup Tomato, puree 1/4 cup Onions Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2/3 cup Rice 1/2 cup Lettuce, romaine 1/2 cup Cucumber 1/2 cup Mushrooms 1 Tomato 1/2 Pepper (bell or cubanelle) 3 Almonds, whole 1 1/3 tsp Olive or monounsaturated oil Snack Meal : P:3 C:2 F:2 1/2 Tangelo.50 PC 5.67 P.63 C.38 C 7.00 P.05 C.13 C 1.00 F 4.00 F Very easy to prepare, but balanced to start your day off right! Protein Smoothie Louisiana-Style Shrimp Sauté shrimp and vegetables, add tomato and seasonings (spicy ones are best!), serve hot. Cheese, Applesauce & Peanuts Enjoy this quick snack. Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil and vinegar dressing (or a low-fat dressing of your choice). Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

52 Day: 50 Breakfast Meal : P:6 C:2 F:6 3 oz Cheese, low or non fat 1/2 cup Peaches, canned 1 Plum 24 Peanuts 2 Macadamia nuts Snack Meal : P:4 C:2 F:3 1 Kiwi Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 2 cups Mushrooms 2 cups Tomato, canned Snack Meal : P:3 C:2 F: 3 3/4 cup Cottage cheese, light/low fat 1/2 cup Grapes 1 Kiwi 18 Peanuts Dinner Meal : P:7 C:3 F:5 10 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/2 cup Chickpeas 1 cup Mushrooms 1 Snack Meal : P:3 C:2 F:2 1/2 Tangelo 4.00 F 7.00 P with Fruit Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Cottage Cheese, Grapes, Kiwi and Peanuts Separately or together, a great combination! Baked Haddock and Vegetables Try seasoning the haddock and baking it in the oven. Sauté the mushrooms and peppers and set atop a bed of chickpeas. Truly a unique dining experience! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

53 Day: 51 Breakfast Meal : P:6 C:2 F:6 2 oz Cheese, low or non fat 1/2 Pear 6 Macadamia nuts Snack Meal : P:4 C:2 F:3 1/4 Nectarine 1/4 Orange Mid Meal Meal : P:6 C:3 F:6 1/2 cup Milk, low fat (1%) 8 1/2 oz Shrimp 1 1/4 Peppers (bell or cubanelle) 3/4 cup Celery 1/2 cup Tomato, puree 1/4 cup Onions Snack Meal : P:3 C:2 F: 3 2 oz Cheese, low or non fat 1/4 cup Blueberries 1/2 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/2 cup Salsa 1/4 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 6 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 cup Blueberries.50 PC 5.67 P.63 C.38 C 1.00 P.33 C.13 C.08 C A quick, easy, and tasty breakfast to start your day. Louisiana-Style Shrimp Sauté shrimp and vegetables, add tomato and seasonings (spicy ones are best!), serve hot. A refreshing snack. You can mix the yogurt with the fruit or eat separately. Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. with Fruit 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

54 Day: 52 Breakfast Meal : P:6 C:2 F:6 1/2 cup Milk, low fat (1%) 2 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 1/6 Banana 25 grams Protein powder Snack Meal : P:4 C:2 F:3 1/2 cup Guava Mid Meal Meal : P:6 C:3 F:6 9 oz Chicken breast, deli style 3/4 Cantaloupe 24 Peanuts 2 tbsp Low fat salad dressings Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts Dinner Meal : P:7 C:3 F:5 7 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 1 Tomato 2 cups Broccoli 1 Snack Meal : P:3 C:2 F:2 1/2 cup Pineapple.50 PC 3.57 P 3.00 C 4.00 F 7.00 P.30 C.67 C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. Barbecued chicken breast with fruit and nuts. Simple but delicious drizzle dressing over chicken while on the grill! Cheese and Grape Snack Enjoy items 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. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

55 Day: 53 Breakfast Meal : P:6 C:2 F:6 12 Egg whites 2/3 cup Oatmeal Snack Meal : P:4 C:2 F:3 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal Meal : P:6 C:3 F:6 6 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F: 3 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts Dinner Meal : P:7 C:3 F:5 6 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/2 cup Salsa 1/4 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 6 Almonds, whole Snack Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries 1.00 P.33 C.13 C.08 C Eggs with oatmeal on the side. with Fruit Sweet and Sour Pork and Cabbage Cut the pork into strips and saute with the vegetables until it is thoroughly cooked, then season to taste. Cheese and Grape Snack Enjoy items separately! Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve. with Fruit Total Daily : Protein: 29 Carbohydrates: 14 Fat:

56 Day: 54 Breakfast Meal : P:6 C:2 F:6 2 oz Cheese, low or non fat 1/2 Pear 6 Macadamia nuts Snack Meal : P:4 C:2 F:3 1/2 Tangerine Mid Meal Meal : P:6 C:3 F:6 6 oz Chicken breast, skinless 2 cups Mushrooms 2 cups Tomato, canned Snack Meal : P:3 C:2 F: 3 1/2 cup Cottage cheese, light/low fat 1 Plum 3 Macadamia nuts Dinner Meal : P:7 C:3 F:5 7 oz Turkey breast, skinless 3 cups Broccoli 1/2 cup Onions 1/3 cup Applesauce 5 tbsp Almonds, slivered Snack Meal : P:3 C:2 F:2 1/2 Pear 7.00 P A quick, easy, and tasty breakfast to start your day. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Marinara Chicken Sauté the mushrooms and season to taste, then add the canned tomatoes and simmer. Grill the chicken and serve covered in the sauce. Cottage cheese, yogurt, fruit and nuts taste great mixed together! Quick Turkey Dinner Saute and season the vegetables, then sprinkle the almonds over them. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

57 Day: 55 Breakfast Meal : P:6 C:2 F:6 1/2 cup Milk, low fat (1%) 7 Egg whites 2 oz Cheese, low or non fat 1/2 cup Celery 1/2 Pepper (bell or cubanelle) 1/2 Nectarine Snack Meal : P:4 C:2 F:3 3/4 cup Watermelon Mid Meal Meal : P:6 C:3 F:6 6 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms Snack Meal : P:3 C:2 F: 3 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 30 Peanuts Snack Meal : P:3 C:2 F:2 1/2 cup Pineapple.50 PC 3.50 P C 1.00 P 7.00 P Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Sweet and Sour Pork and Cabbage Cut the pork into strips and saute with the vegetables until it is thoroughly cooked, then season to taste. Milk & Peanuts A tall glass of milk and a handful of peanuts. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

58 Day: 56 Breakfast Meal : P:6 C:2 F:6 1/4 cup Yogurt, plain, low fat 1/2 cup Cottage cheese, light/low fat 25 grams Protein powder 1/4 Cantaloupe 1/4 cup Grapes 6 Macadamia nuts Snack Meal : P:4 C:2 F:3 1/2 Nectarine Mid Meal Meal : P:6 C:3 F:6 6 oz Cheese, low or non fat 1 slice Whole grain bread 1 Peach 18 Almonds, whole Snack Meal : P:3 C:2 F: 3 1 cup Strawberries 9 Almonds, whole Dinner Meal : P:7 C:3 F:5 7 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 30 Peanuts Snack Meal : P:3 C:2 F:2 1 Peach.50 PC 3.57 P 7.00 P Mix all ingredients together and enjoy this refreshing meal! with Fruit Cheese sandwich with fruit and nuts for dessert. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 29 Carbohydrates: 14 Fat:

59 Day: 57 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Pineapple 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple Snack - Meal : P:4 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal - Meal : P:6 C:4 F: 5 4 cups Vegetable soup 2 oz Cheddar cheese, light/low fat 4 Pistachio nuts Dinner - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 1 cup Potato 3 cups Broccoli 1 Snack - Meal : P:4 C:2 F:2 1/2 Apple 12 Peanuts 3 oz Cheddar cheese, light/low fat 5.00 P A 1.00 F 3.00 C Chop the fruit and mix with the remaining ingredients. with Fruit A tasty and simple meal of soup. Chicken Dinner Brush chicken with oil, then broil or grill. Mix oil with your spices of choice to add flavor. A nice, quick snack to satisfy those cravings!

60 Day: 58 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Pineapple 1 Snack - Meal : P:4 C:2 F:2 1/3 Banana Snack - Meal : P:4 C:2 F:2 1 cup Raspberries Mid Meal - Meal : P:6 C:4 F: 5 2 cups Chili, canned 3 Almonds, whole 2 oz Cheddar cheese, light/low fat Dinner - Meal : P:6 C:4 F:5 9 oz Ground beef (< 10% fat) 1/2 cup Tomato sauce 3/4 cup Pasta 1 Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 6 Cashews 5.00 P A 1.00 F 3.00 C C Chop the fruit and mix with the remaining ingredients. Put all ingredients in blender over ice and blend. Add water to create desired consistency. with Fruit A hot bowl of chili - easy, tasty and filling! Pasta & Sauce In a sauce pan saute onion until done. Add meat and spices to onion mixture and simmer until meat is done. Add tomato sauce and reduce heat. Pour over cooked pasta and serve. Milk & Cashews A cold, refreshing glass of milk, topped off with a handful of cashews! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

61 Day: 59 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1/2 cup Blueberries 1/2 cup Cereal, cold 5 tbsp Almonds, slivered Snack - Meal : P:4 C:2 F:2 1/3 Banana Snack - Meal : P:4 C:2 F:2 28 grams Protein powder 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal - Meal : P:6 C:4 F: 5 2 2/3 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat 1/4 oz Pumpkin seeds Dinner - Meal : P:6 C:4 F:5 12 spears Asparagus 3 cups Broccoli 2/3 cup Potato 1 9 oz Salmon steak Snack - Meal : P:4 C:2 F:2 1 cup Strawberries 6 Almonds, whole 5.00 P P 4.00 A 1.00 F A classic cereal breakfast with nuts and fruit added for crunch and flavor. Put all ingredients in blender over ice and blend. Add water to create desired consistency. with Fruit A tasty and simple meal of soup. Steak Dinner Mix oil with your favorite seasonings and brush mixture on your steak. Grill steak to your preference, serve the vegetables on the side. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

62 Day: 60 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1/2 cup Cereal, cold 1 cup Strawberries 1 Snack - Meal : P:4 C:2 F:2 1/2 Nectarine Snack - Meal : P:4 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal - Meal : P:6 C:4 F: 5 2 2/3 cups Tomato vegetable soup 2 oz Cheddar cheese, light/low fat 1/5 oz Sunflower seeds Dinner - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 1 cup Carrots 1 1 cob Corn on the cob Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 6 Cashews 5.00 P A 1.00 F 3.00 C C Enjoy your preferred, non-sugary cereal with milk and fruit. Stir in the protein powder to add flavour - and protein, or course, which will get you started on your day right. with Fruit A tasty and simple meal of soup. 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. Milk & Cashews A cold, refreshing glass of milk, topped off with a handful of cashews! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

63 Day: 61 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Grapes 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple Snack - Meal : P:4 C:2 F:2 1/3 Banana Mid Meal - Meal : P:6 C:4 F: 5 2 cups Won ton soup 2 oz Cheddar cheese, light/low fat 3 Almonds, whole Dinner - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 2/3 cup Applesauce 1 1 cup Strawberries 3/4 cup Cranberries Snack - Meal : P:4 C:2 F:2 1 cup Yogurt, plain, low fat 6 Cashews 5.00 P A 1.00 F C A tasty, yet easy-to-prepare breakfast. A simple meal of soup. Chicken with fruit and applesauce on the side. Yogurt & Cashews Enjoy this quick snack! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

64 Day: 62 Breakfast - Meal : P:6 C:3 F:5 1/2 cup Milk, low fat (1%) 1/4 cup Yogurt, plain, low fat 35 grams Protein powder 2 cups Strawberries 6 Almonds, whole Snack - Meal : P:4 C:2 F:2 1/2 cup Blueberries 3 Almonds, whole 2 Cashews 2 Peanuts Snack - Meal : P:4 C:2 F:2 1/3 Banana Mid Meal - Meal : P:6 C:4 F: 5 2 2/3 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat 3 Cashews Dinner - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 2/3 cup Applesauce 1 1 cup Strawberries 3/4 cup Cranberries Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 6 Cashews.50 PC.50 PC 5.00 P F.67 F.33 F 4.00 A 1.00 F C A refreshing breakfast of yogurt, fruit, and nuts. For a variation, throw it all in a blender, except the almonds, and enjoy as a smoothie! with Fruit 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 all ingredients in blender over ice and blend. Add water to create desired consistency. A tasty and simple meal of soup. Chicken with fruit and applesauce on the side. Milk & Cashews A cold, refreshing glass of milk, topped off with a handful of cashews! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

65 Day: 63 Breakfast - Meal : P:6 C:3 F:5 3 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 5 tbsp Almonds, slivered Snack - Meal : P:4 C:2 F:2 1 Peach Snack - Meal : P:4 C:2 F:2 1 cup Raspberries Mid Meal - Meal : P:6 C:4 F: 5 9 oz Turkey breast, deli style 1 1/2 cups Strawberries 1 1/4 cups Grapes 15 Almonds, whole Dinner - Meal : P:6 C:4 F:5 9 oz Salmon steak 5 cups Lettuce, romaine 1 cup Celery 1 1/2 cups Cucumber 1 1/4 cups Grapes 1 Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 6 Cashews C 2 C A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! with Fruit Grilled turkey breast with fruit - makes a refreshing lunch and an interesting change in your routine. 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. Milk & Cashews A cold, refreshing glass of milk, topped off with a handful of cashews! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

66 Day: 64 Breakfast - Meal : P:6 C:3 F:5 3 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 5 tbsp Almonds, slivered Snack - Meal : P:4 C:2 F:2 1 Peach Snack - Meal : P:4 C:2 F:2 8 Cherries Mid Meal - Meal : P:6 C:4 F: 5 2 2/3 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat 3 Cashews Dinner - Meal : P:6 C:4 F:5 6 oz Turkey breast, skinless 3 cups Broccoli 2/3 cup Applesauce 5 tbsp Almonds, slivered 1/3 cup Rice Snack - Meal : P:4 C:2 F:2 1 cup Strawberries 6 Almonds, whole A 1.00 F A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! A tasty and simple meal of soup. Quick Turkey Dinner Saute and season the vegetables, then sprinkle the almonds over them. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

67 Day: 65 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Cereal, cold 1 Snack - Meal : P:4 C:2 F:2 1 Peach Snack - Meal : P:4 C:2 F:2 1/3 Banana Mid Meal - Meal : P:6 C:4 F: 5 1 cup Yogurt, plain, low fat 28 grams Protein powder 2 cups Raspberries 30 Peanuts Dinner - Meal : P:6 C:4 F:5 5 oz Chicken breast, skinless 1 cup Tomato, puree 12 spears Asparagus 1 1/4 cup Soybeans Snack - Meal : P:4 C:2 F:2 1 cup Strawberries 6 Almonds, whole 5.00 P 411 C 4.00 P 5.00 P The classic cereal breakfast never gets old. Fruit Yogurt Smoothie Mix all ingredients in a blender until desired consistency is reached. For a frozen smoothie freeze fruit or add ice cubes. If a blender is not available stir protein powder and chopped fruit and nuts into yogurt. Deviled Chicken with Asparagus Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

68 Day: 66 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Cereal, cold 1 Snack - Meal : P:4 C:2 F:2 1/3 Banana Snack - Meal : P:4 C:2 F:2 8 Cherries Mid Meal - Meal : P:6 C:4 F: 5 2 2/3 cups Tomato vegetable soup 2 oz Cheddar cheese, light/low fat 1/5 oz Sunflower seeds Dinner - Meal : P:6 C:4 F:5 9 oz Ground beef (< 10% fat) 1/2 cup Tomato sauce 3/4 cup Pasta 1 Snack - Meal : P:4 C:2 F:2 1 cup Strawberries 6 Almonds, whole 5.00 P A 1.00 F 3.00 C The classic cereal breakfast never gets old. Put all ingredients in blender over ice and blend. Add water to create desired consistency. A tasty and simple meal of soup. Pasta & Sauce In a sauce pan saute onion until done. Add meat and spices to onion mixture and simmer until meat is done. Add tomato sauce and reduce heat. Pour over cooked pasta and serve. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

69 Day: 67 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1/2 cup Cereal, cold 1 cup Strawberries 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple Snack - Meal : P:4 C:2 F:2 1 cup Strawberries Mid Meal - Meal : P:6 C:4 F: 5 1 1/2 cups Chili, canned 6 Almonds, whole 2 oz Cheddar cheese, light/low fat Dinner - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 1 cup Carrots 1 1 cob Corn on the cob Snack - Meal : P:4 C:2 F:2 1 cup Yogurt, plain, low fat 6 Almonds, whole 5.00 P A 3.00 C C Enjoy your preferred, non-sugary cereal with milk and fruit. Stir in the protein powder to add flavour - and protein, or course, which will get you started on your day right. with Fruit A bowl of chili and a glass of milk. Enjoy the nuts 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. Yogurt & Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

70 Day: 68 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 2 cups Raspberries 1 Snack - Meal : P:4 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 Snack - Meal : P:4 C:2 F:2 28 grams Protein powder 2/3 Banana 12 Peanuts Mid Meal - Meal : P:6 C:4 F: 5 2 2/3 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat 1/4 oz Pumpkin seeds Dinner - Meal : P:6 C:4 F:5 9 oz Shrimp 1 cup Celery 2 cups Cucumber 1/2 cup Pineapple 1 2/3 cup Rice Snack - Meal : P:4 C:2 F:2 1 Peach 2 tbsp Almonds, slivered 5.00 P PC.50 PC 4.00 P 4.00 A 1.00 F Chop the fruit and mix with the remaining ingredients. with Fruit 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. with Bananas If you have access to a blender, blend fruit, protein powder and ice cubes. If a blender is not available, mix protein powder with cold water and have remaining ingredients on the side. If desired add sweetener to taste. A tasty and simple meal of soup. Japanese Sweet and Sour Mandarin Shrimp Sauté the shrimp and vegetables until softened, add the mandarin oranges and season. 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. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

71 Day: 69 Breakfast - Meal : P:6 C:3 F:5 3 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 1/3 Banana 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Blueberries 3 Almonds, whole 2 Cashews 2 Peanuts Snack - Meal : P:4 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal - Meal : P:6 C:4 F: 5 1 cup Yogurt, plain, low fat 6 oz Chicken breast, deli style 1 cup Blueberries 30 Peanuts Dinner - Meal : P:6 C:4 F:5 9 oz Shrimp 1/2 cup Pasta 1 cup Tomato sauce 1 Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 6 Cashews F.67 F.33 F C 4.00 P C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. with Fruit 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. with Fruit Chicken with yogurt, fruit and nuts on the side. Shrimp & Pasta Heat oil in a pan. Saute shrimp until cooked through. Stir in tomato sauce and simmer. Cook pasta as directed, serve with sauce on top. Milk & Cashews A cold, refreshing glass of milk, topped off with a handful of cashews! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

72 Day: 70 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Grapes 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Blueberries Snack - Meal : P:4 C:2 F:2 8 Cherries Mid Meal - Meal : P:6 C:4 F: 5 1 cup Yogurt, plain, low fat 28 grams Protein powder 2 cups Raspberries 30 Peanuts Dinner - Meal : P:6 C:4 F:5 9 oz Salmon steak 5 cups Lettuce, romaine 1 cup Celery 1 1/2 cups Cucumber 1 1/4 cups Grapes 1 Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 8 Pistachio nuts 5.00 P 411 C 4.00 P.38 C 2 C A tasty, yet easy-to-prepare breakfast. with Fruit 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. Fruit Yogurt Smoothie Mix all ingredients in a blender until desired consistency is reached. For a frozen smoothie freeze fruit or add ice cubes. If a blender is not available stir protein powder and chopped fruit and nuts into yogurt. 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. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

73 Day: 71 Breakfast - Meal : P:6 C:3 F:5 1 cup Yogurt, plain, low fat 28 grams Protein powder 1/2 slice Whole grain bread 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Blueberries Snack - Meal : P:4 C:2 F:2 1/3 Banana Mid Meal - Meal : P:6 C:4 F: 5 3 cups Vegetable soup 3 Almonds, whole 2 oz Cheddar cheese, light/low fat 4 Pistachio nuts Dinner - Meal : P:6 C:4 F:5 12 spears Asparagus 3 cups Broccoli 2/3 cup Potato 1 9 oz Salmon steak Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 8 Pistachio nuts C 4.00 P A 1.00 F 1.00 F C Yogurt and toast. Mix the protein powder and olive oil into the yogurt. with Fruit 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. Put all ingredients in blender over ice and blend. Add water to create desired consistency. A bowl of soup and a glass of milk - simple but healthful. Enjoy the nuts for dessert. Steak Dinner Mix oil with your favorite seasonings and brush mixture on your steak. Grill steak to your preference, serve the vegetables on the side. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

74 Day: 72 Breakfast - Meal : P:6 C:3 F:5 3 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 5 tbsp Almonds, slivered Snack - Meal : P:4 C:2 F:2 1/2 Nectarine Snack - Meal : P:4 C:2 F:2 8 Cherries Mid Meal - Meal : P:6 C:4 F: 5 1 cup Yogurt, plain, low fat 28 grams Protein powder 2 cups Strawberries 15 Almonds, whole Dinner - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 2/3 cup Applesauce 1 1 cup Strawberries 3/4 cup Cranberries Snack - Meal : P:4 C:2 F:2 1 cup Yogurt, plain, low fat 6 Almonds, whole 411 C 4.00 P C A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! Fruit Yogurt Smoothie Mix all ingredients in a blender until desired consistency is reached. For a frozen smoothie freeze fruit or add ice cubes. If a blender is not available stir protein powder and chopped fruit and nuts into yogurt. Chicken with fruit and applesauce on the side. Yogurt & Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

75 Day: 73 Breakfast - Meal : P:6 C:3 F:5 3 oz Cheddar cheese, light/low fat 1/2 cup Cereal, cold 1/3 Banana 1 Snack - Meal : P:4 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 Snack - Meal : P:4 C:2 F:2 1 cup Strawberries Mid Meal - Meal : P:6 C:4 F: 5 9 oz Turkey breast, deli style 1 1/2 cups Strawberries 1 1/4 cups Grapes 15 Almonds, whole Dinner - Meal : P:6 C:4 F:5 9 oz Ground beef (< 10% fat) 1 1/3 cups Potato 1 Snack - Meal : P:4 C:2 F:2 1 cup Yogurt, plain, low fat 6 Cashews PC.50 PC C C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. with Fruit 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. with Fruit Grilled turkey breast with fruit - makes a refreshing lunch and an interesting change in your routine. Beef Patty Dinner Prepare a beef patty using your favorite spices. Yogurt & Cashews Enjoy this quick snack! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

76 Day: 74 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Pineapple 1 Snack - Meal : P:4 C:2 F:2 1/3 Banana Snack - Meal : P:4 C:2 F:2 1/2 Nectarine Mid Meal - Meal : P:6 C:4 F: 5 1 cup Yogurt, plain, low fat 6 oz Chicken breast, deli style 1 cup Blueberries 30 Peanuts Dinner - Meal : P:6 C:4 F:5 9 oz Shrimp 1 cup Celery 2 cups Cucumber 1/2 cup Pineapple 1 2/3 cup Rice Snack - Meal : P:4 C:2 F:2 1/2 Apple 12 Peanuts 3 oz Cheddar cheese, light/low fat 5.00 P 411 C 4.00 P Chop the fruit and mix with the remaining ingredients. Put all ingredients in blender over ice and blend. Add water to create desired consistency. with Fruit Chicken with yogurt, fruit and nuts on the side. Japanese Sweet and Sour Mandarin Shrimp Sauté the shrimp and vegetables until softened, add the mandarin oranges and season. A nice, quick snack to satisfy those cravings! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

77 Day: 75 Breakfast - Meal : P:6 C:3 F:5 1/2 cup Milk, low fat (1%) 1/4 cup Yogurt, plain, low fat 35 grams Protein powder 2 cups Strawberries 6 Almonds, whole Snack - Meal : P:4 C:2 F:2 1/3 Banana Snack - Meal : P:4 C:2 F:2 1/3 Banana Mid Meal - Meal : P:6 C:4 F: 5 4 cups Vegetable soup 2 oz Cheddar cheese, light/low fat 4 Pistachio nuts Dinner - Meal : P:6 C:4 F:5 12 spears Asparagus 3 cups Broccoli 2/3 cup Potato 1 9 oz Salmon steak Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 6 Cashews.50 PC.50 PC 5.00 P A 1.00 F C A refreshing breakfast of yogurt, fruit, and nuts. For a variation, throw it all in a blender, except the almonds, and enjoy as a smoothie! with Fruit 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. Put all ingredients in blender over ice and blend. Add water to create desired consistency. A tasty and simple meal of soup. Steak Dinner Mix oil with your favorite seasonings and brush mixture on your steak. Grill steak to your preference, serve the vegetables on the side. Milk & Cashews A cold, refreshing glass of milk, topped off with a handful of cashews! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

78 Day: 76 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 2/3 cup Oatmeal 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Blueberries Snack - Meal : P:4 C:2 F:2 1/2 cup Grapes Mid Meal - Meal : P:6 C:4 F: 5 2 cups Won ton soup 2 oz Cheddar cheese, light/low fat 3 Almonds, whole Dinner - Meal : P:6 C:4 F:5 5 oz Chicken breast, skinless 1 cup Tomato, puree 12 spears Asparagus 1 1/4 cup Soybeans Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 12 Peanuts 5.00 P A 1.00 F 5.00 P C Combine over heat and enjoy this stick-to-your-ribs breakfast. with Fruit 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. with Fruit 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. A simple meal of soup. Deviled Chicken with Asparagus Milk & Peanuts A tall glass of milk and a handful of peanuts. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

79 Day: 77 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1/2 cup Cereal, cold 1 cup Strawberries 1 Snack - Meal : P:4 C:2 F:2 1/3 Banana Snack - Meal : P:4 C:2 F:2 1 cup Strawberries Mid Meal - Meal : P:6 C:4 F: 5 2 2/3 cups Tomato vegetable soup 2 oz Cheddar cheese, light/low fat 1/5 oz Sunflower seeds Dinner - Meal : P:6 C:4 F:5 5 oz Chicken breast, skinless 1 cup Tomato, puree 12 spears Asparagus 1 1/4 cup Soybeans Snack - Meal : P:4 C:2 F:2 1 cup Yogurt, plain, low fat 2 tbsp Almonds, slivered 5.00 P A 1.00 F 5.00 P C Enjoy your preferred, non-sugary cereal with milk and fruit. Stir in the protein powder to add flavour - and protein, or course, which will get you started on your day right. with Fruit 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. with Fruit A tasty and simple meal of soup. Deviled Chicken with Asparagus Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

80 Day: 78 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Pineapple 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Blueberries Snack - Meal : P:4 C:2 F:2 1 cup Strawberries Mid Meal - Meal : P:6 C:4 F: 5 2 cups Chicken noodle soup 2 oz Cheddar cheese, light/low fat 6 Peanuts Dinner - Meal : P:6 C:4 F:5 6 oz Chicken breast, skinless 1 cup Potato 3 cups Broccoli 1 Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 12 Peanuts 5.00 P A 1.00 F 3.00 C C Chop the fruit and mix with the remaining ingredients. with Fruit 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. with Fruit A tasty and simple meal of soup. Chicken Dinner Brush chicken with oil, then broil or grill. Mix oil with your spices of choice to add flavor. Milk & Peanuts A tall glass of milk and a handful of peanuts. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

81 Day: 79 Breakfast - Meal : P:6 C:3 F:5 2 cups Milk, low fat (1%) 28 grams Protein powder 1/2 cup Bran cereal, all varieties 1 Snack - Meal : P:4 C:2 F:2 1 Peach Snack - Meal : P:4 C:2 F:2 1/2 cup Grapes Mid Meal - Meal : P:6 C:4 F: 5 1 1/2 cups Chili, canned 6 Almonds, whole 2 oz Cheddar cheese, light/low fat Dinner - Meal : P:6 C:4 F:5 9 oz Ground beef (< 10% fat) 1/2 cup Tomato sauce 3/4 cup Pasta 1 Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 12 Peanuts C 4.00 P A 3.00 C C A healthy breakfast with plenty of fibre. Take your favorite bran cereal, add protein powder, olive oil and milk and enjoy! with Fruit 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. A bowl of chili and a glass of milk. Enjoy the nuts for dessert! Pasta & Sauce In a sauce pan saute onion until done. Add meat and spices to onion mixture and simmer until meat is done. Add tomato sauce and reduce heat. Pour over cooked pasta and serve. Milk & Peanuts A tall glass of milk and a handful of peanuts. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

82 Day: 80 Breakfast - Meal : P:6 C:3 F:5 2 cups Milk, low fat (1%) 28 grams Protein powder 1/2 cup Bran cereal, all varieties 1 Snack - Meal : P:4 C:2 F:2 1/3 Banana Snack - Meal : P:4 C:2 F:2 28 grams Protein powder 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries Mid Meal - Meal : P:6 C:4 F: 5 1 cup Yogurt, plain, low fat 28 grams Protein powder 2 cups Strawberries 15 Almonds, whole Dinner - Meal : P:6 C:4 F:5 12 spears Asparagus 3 cups Broccoli 2/3 cup Potato 1 9 oz Salmon steak Snack - Meal : P:4 C:2 F:2 1 cup Strawberries 6 Almonds, whole C 4.00 P P C 4.00 P A healthy breakfast with plenty of fibre. Take your favorite bran cereal, add protein powder, olive oil and milk and enjoy! Put all ingredients in blender over ice and blend. Add water to create desired consistency. with Fruit Fruit Yogurt Smoothie Mix all ingredients in a blender until desired consistency is reached. For a frozen smoothie freeze fruit or add ice cubes. If a blender is not available stir protein powder and chopped fruit and nuts into yogurt. Steak Dinner Mix oil with your favorite seasonings and brush mixture on your steak. Grill steak to your preference, serve the vegetables on the side. Yogurt, Protein, Strawberries & Almonds Mix protein powder and fruit into yogurt. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

83 Day: 81 Breakfast - Meal : P:6 C:3 F:5 1 cup Yogurt, plain, low fat 28 grams Protein powder 1/2 slice Whole grain bread 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Pineapple Snack - Meal : P:4 C:2 F:2 1 cup Raspberries Mid Meal - Meal : P:6 C:4 F: 5 2 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat Dinner - Meal : P:6 C:4 F:5 12 spears Asparagus 3 cups Broccoli 2/3 cup Potato 1 9 oz Salmon steak Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 12 Peanuts C 4.00 P A C Yogurt and toast. Mix the protein powder and olive oil into the yogurt. with Fruit A bowl of soup and a glass of milk: it doesn't get much easier to prepare than that! Steak Dinner Mix oil with your favorite seasonings and brush mixture on your steak. Grill steak to your preference, serve the vegetables on the side. Milk & Peanuts A tall glass of milk and a handful of peanuts. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

84 Day: 82 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Grapes 1 Snack - Meal : P:4 C:2 F:2 1 Peach Snack - Meal : P:4 C:2 F:2 1/3 Banana Mid Meal - Meal : P:6 C:4 F: 5 2 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat Dinner - Meal : P:6 C:4 F:5 1 cup Yogurt, plain, low fat 4 oz Chicken breast, skinless 3 cups Broccoli 1 1/2 cups Tomatoes 1 Snack - Meal : P:4 C:2 F:2 4 oz Cheddar cheese, light/low fat 4 cups Popcorn 2/3 tsp Butter 5.00 P A C 4.00 P 4.00 P A tasty, yet easy-to-prepare breakfast. A bowl of soup and a glass of milk: it doesn't get much easier to prepare than that! Chicken with Rosemary Rosemary is a great spice to use on chicken; it has a really unique flavor. Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

85 Day: 83 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 1 cup Grapes 1 Snack - Meal : P:4 C:2 F:2 1/2 cup Pineapple Snack - Meal : P:4 C:2 F:2 1/2 Nectarine Mid Meal - Meal : P:6 C:4 F: 5 2 cups Beef and vegetable soup 2 oz Cheddar cheese, light/low fat Dinner - Meal : P:6 C:4 F:5 5 oz Chicken breast, skinless 1 cup Tomato, puree 12 spears Asparagus 1 1/4 cup Soybeans Snack - Meal : P:4 C:2 F:2 1 cup Yogurt, plain, low fat 2 tbsp Almonds, slivered 5.00 P A 5.00 P C A tasty, yet easy-to-prepare breakfast. with Fruit A bowl of soup and a glass of milk: it doesn't get much easier to prepare than that! Deviled Chicken with Asparagus Yogurt & Slivered Almonds Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! Total Daily : Protein: 30 Carbohydrates: 17 Fat:

86 Day: 84 Breakfast - Meal : P:6 C:3 F:5 35 grams Protein powder 3/4 cup Cereal, cold 1/4 cup Cranberries 1 Snack - Meal : P:4 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 Snack - Meal : P:4 C:2 F:2 8 Cherries Mid Meal - Meal : P:6 C:4 F: 5 1 cup Yogurt, plain, low fat 28 grams Protein powder 2 cups Raspberries 30 Peanuts Dinner - Meal : P:6 C:4 F:5 9 oz Salmon steak 5 cups Lettuce, romaine 1 cup Celery 1 1/2 cups Cucumber 1 1/4 cups Grapes 1 Snack - Meal : P:4 C:2 F:2 2 cups Milk, low fat (1%) 12 Peanuts 5.00 P 1.33 C PC.50 PC C 4.00 P.38 C 2 C A cereal breakfast with a twist: throw in a handful of cranberries (fresh or dried) with a little protein and some oil to cover all of your nutrition bases. Makes a balanced, tasty breakfast. with Fruit 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. Fruit Yogurt Smoothie Mix all ingredients in a blender until desired consistency is reached. For a frozen smoothie freeze fruit or add ice cubes. If a blender is not available stir protein powder and chopped fruit and nuts into yogurt. 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. Milk & Peanuts A tall glass of milk and a handful of peanuts. Total Daily : Protein: 30 Carbohydrates: 17 Fat:

87 Grocery List Total items required to meet meal requirements from day 1 to day 7 Protein Carbohydrates Fats Other 53 Egg whites 13 oz Cheese, low or non fat 326 grams Protein powder 27 oz Chicken breast, deli style 1 1/2 cups Cottage cheese, light/low fat 27 oz Beef, lean cuts 6 oz Pork, lean 2 oz Cheddar cheese, light/low fat 20 oz Chicken breast, skinless 1 cup Goat cheese, light/low fat 10 1/2 oz Haddock 9 oz Shrimp 1 cup Celery 6 1/2 Peppers (bell or cubanelle) 1 Nectarine 3/4 cup Watermelon 3/4 cup Blueberries 1 1/2 Cantaloupes 1 3/4 cups Grapes 1 1/3 cups Honeydew melon 1/6 Grapefruit 2/3 cup Mandarin orange, canned 5/6 Apple 4 3/4 cups Broccoli 1 cup Brussels sprouts 3 cups Cauliflower 1 3/4 cups Chickpeas 1 1/2 Oranges 3 1/2 cups Raspberries 6 1/4 cups Mushrooms 2 1/2 cups Tomatoes 1 1/2 Kiwis 1 1/2 cups Cabbage 2 cups Zucchini 1 1/3 cups Rice 1 Tangelo 1/2 cup Cereal, cold 1/6 Banana 8 cups Lettuce, romaine 3 1/2 cups Cucumber 4 1/2 Tomatoes 2/3 cup Applesauce 1 cup Onions 1 cup Beans, green or yellow 1 cup Peaches, canned 1 cup Guava 1/4 cup Radishes 1 1/2 Apricots 1 Peach 1 1/2 cups Strawberries 1/4 cup Scallions (green onions) 2/3 cup Oatmeal 1/3 cup Fruit cocktail 3/4 cup Papaya 1/2 Pear 1/2 cup Tomato, puree 43 2/3 tsp Olive or monounsaturated oil 12 tbsp Almonds, slivered 138 Peanuts 3 Almonds, whole 2 tbsp Low fat salad dressings 6 Macadamia nuts 15 cups Milk, low fat (1%) 2 cups Yogurt, plain, low fat 1/2 cup Lentils

88 Grocery List Total items required to meet meal requirements from day 8 to day 14 Protein Carbohydrates Fats Other 2 oz Cheddar cheese, light/low fat 445 grams Protein powder 28 oz Beef, lean cuts 25 oz Cheese, low or non fat 7 oz Turkey breast, skinless 9 oz Chicken breast, deli style 2 1/2 cups Cottage cheese, light/low fat 19 oz Chicken breast, skinless 8 1/2 oz Shrimp 7 oz Bass, freshwater 12 Egg whites 1/2 cup Cereal, cold 3/4 cup Blueberries 1 1/4 Oranges 1 1/2 Corn tortillas 3 5/6 Peppers (bell or cubanelle) 1 23/40 Tomatoes 3/4 Cantaloupe 1 9/20 cups Salsa 2 17/60 cups Onions 2 1/2 cups Raspberries 7 1/2 cups Broccoli 1 cup Applesauce 3 1/4 cups Strawberries 1 cup Mulberries 1 slice Whole grain bread 2 1/4 Peaches 3/4 cup Kidney beans 3/4 cup Tomato, puree 1/2 cup Boysenberries 2 Kiwis 1/2 Tangerine 5 cups Lettuce, romaine 4 3/4 cups Mushrooms 1 cup Celery 4 1/2 cups Cucumber 3/4 cup Chickpeas 3/4 cup Grapes 1/2 whole Pita 3/4 Apple 3/4 cup Papaya 3/4 Nectarine 2 1/2 cups Beans, green or yellow 3/4 cup Pineapple 1/3 cup Mango 2 Plums 2 cups Tomato, canned 1/2 Pear 3/4 cup Peaches, canned 1 cup Tomatoes 2 cups Zucchini 2/3 cup Rice 81 Almonds, whole 37 1/3 tsp Olive or monounsaturated oil 18 tbsp Almonds, slivered 42 Peanuts 11 Macadamia nuts 10 1/2 cups Milk, low fat (1%) 6 3/4 cups Yogurt, plain, low fat

89 Grocery List Total items required to meet meal requirements from day 15 to day 21 Protein Carbohydrates Fats Other 43 Egg whites 375 grams Protein powder 49 oz Beef, lean cuts 24 oz Cheese, low or non fat 2 cups Cottage cheese, light/low fat 12 oz Chicken breast, skinless 6 oz Pork, lean 1 cup Goat cheese, light/low fat 9 oz Chicken breast, deli style 1 1/2 cups Mushrooms 2 7/12 Peppers (bell or cubanelle) 2 Oranges 1 8/15 cups Onions 1 cup Blueberries 1 1/2 Corn tortillas 1 23/40 Tomatoes 2 1/2 Cantaloupes 1 9/20 cups Salsa 2 1/4 cups Grapes 3 1/2 Kiwis 1/4 cup Kidney beans 1/4 cup Tomato, puree 2 1/2 cups Strawberries 1 1/2 cups Peaches, canned 1 1/3 cups Honeydew melon 2 1/2 cups Lettuce, romaine 3 cups Cucumber 3 1/2 cups Raspberries 4 cups Broccoli 2 cups Brussels sprouts 4 cups Cauliflower 1 1/4 cups Chickpeas 1/2 Pear 1 cup Mulberries 1 1/2 cups Cabbage 4 cups Zucchini 1 1/3 cups Rice 1/4 cup Scallions (green onions) 1/2 whole Pita 1/2 Apple 3 Peaches 1 cup Tomatoes 1/2 cup Celery 1/2 Nectarine 1 slice Whole grain bread 1/2 Tangelo 2/3 cup Oatmeal 1 1/2 Apricots 38 1/3 tsp Olive or monounsaturated oil 45 Almonds, whole 10 tbsp Almonds, slivered 126 Peanuts 12 Macadamia nuts 2 tbsp Low fat salad dressings 11 1/2 cups Milk, low fat (1%) 2 3/4 cups Yogurt, plain, low fat 1/2 cup Lentils

90 Grocery List Total items required to meet meal requirements from day 22 to day 28 Protein Carbohydrates Fats Other 22 Egg whites 424 grams Protein powder 1 cup Goat cheese, light/low fat 13 oz Chicken breast, skinless 14 oz Cheese, low or non fat 10 1/2 oz Haddock 9 oz Shrimp 1 1/2 cups Cottage cheese, light/low fat 28 oz Beef, lean cuts 4 oz Cheddar cheese, light/low fat 27 oz Chicken breast, deli style 7 oz Turkey breast, skinless 1/3 cup Mandarin orange, canned 1/4 Nectarine 1 1/4 Oranges 2 1/2 cups Strawberries 1/4 cup Scallions (green onions) 1/3 cup Fruit cocktail 6 5/12 Peppers (bell or cubanelle) 10 cups Lettuce, romaine 6 13/40 Tomatoes 7 3/4 cups Broccoli 3/4 cup Papaya 1/2 cup Peaches, canned 1 Plum 2 Kiwis 4 1/2 cups Cucumber 3 1/2 cups Raspberries 1 1/3 cups Applesauce 1 1/4 cups Chickpeas 4 1/2 cups Mushrooms 2/3 cup Mango 3 cups Cauliflower 3/4 Cantaloupe 1 1/4 cups Grapes 1 cup Honeydew melon 9/20 cup Salsa 1 37/60 cups Onions 1/2 whole Pita 1 1/2 Apples 1 Tangelo 1 cup Cereal, cold 1/6 Banana 1 cup Mulberries 1 cup Celery 1/2 cup Radishes 1 1/2 Apricots 2/3 cup Rice 1 Corn tortillas 1 cup Beans, green or yellow 3/4 cup Blueberries 2 Peaches 1/2 cup Boysenberries 1/2 cup Guava 1 cup Brussels sprouts 42 tsp Olive or monounsaturated oil 39 Almonds, whole 72 Peanuts 2 Macadamia nuts 22 tbsp Almonds, slivered 9 1/2 cups Milk, low fat (1%) 1/2 cup Lentils 6 1/2 cups Yogurt, plain, low fat

91 Grocery List Total items required to meet meal requirements from day 29 to day 35 Protein Carbohydrates Fats Other 2 3/4 cups Cottage cheese, light/low fat 305 grams Protein powder 26 oz Chicken breast, skinless 20 oz Beef, lean cuts 58 Egg whites 18 oz Shrimp 10 oz Cheese, low or non fat 2 oz Cheddar cheese, light/low fat 27 oz Chicken breast, deli style 14 oz Bass, freshwater 1 3/8 Cantaloupes 1 cup Grapes 1 Nectarine 4 1/2 cups Lettuce, romaine 4 1/2 cups Cucumber 5 Peppers (bell or cubanelle) 1 Tomato 4 cups Raspberries 1/6 Grapefruit 2/3 cup Mandarin orange, canned 7/12 Apple 3/4 cup Kidney beans 1 1/2 cups Onions 3/4 cup Tomato, puree 1/2 cup Salsa 1/2 Tangerine 7 1/2 cups Broccoli 2 cups Cauliflower 1 1/2 cups Chickpeas 1 cup Applesauce 1/4 Peach 2 1/4 cups Strawberries 4 cups Tomatoes 2 1/2 Oranges 1 1/4 cups Peaches, canned 1 cup Blueberries 11 3/4 cups Mushrooms 5 cups Beans, green or yellow 1/2 cup Cereal, cold 1/2 cup Mulberries 1 cup Honeydew melon 1/2 cup Boysenberries 1/2 cup Guava 1/4 cup Celery 2 cups Zucchini 2/3 cup Rice 1/2 cup Pineapple 1/2 Tangelo 3/4 cup Watermelon 2 cups Tomato, canned 6 Macadamia nuts 40 2/3 tsp Olive or monounsaturated oil 20 tbsp Almonds, slivered 72 Peanuts 39 Almonds, whole 2 tbsp Low fat salad dressings 3 3/4 cups Yogurt, plain, low fat 10 cups Milk, low fat (1%)

92 Grocery List Total items required to meet meal requirements from day 36 to day 42 Protein Carbohydrates Fats Other 476 grams Protein powder 30 oz Beef, lean cuts 16 oz Cheese, low or non fat 10 1/2 oz Haddock 24 Egg whites 26 oz Chicken breast, skinless 2 oz Cheddar cheese, light/low fat 9 oz Chicken breast, deli style 1 1/4 cups Cottage cheese, light/low fat 1 cup Goat cheese, light/low fat 5 cups Raspberries 3 3/4 cups Strawberries 1 Corn tortillas 5 1/6 Peppers (bell or cubanelle) 5 5/8 Tomatoes 3/8 Cantaloupe 3/4 cup Salsa 1 11/12 cups Onions 3/4 cup Blueberries 1 cup Chickpeas 5 1/4 cups Mushrooms 2 1/4 Oranges 3/4 Nectarine 7 cups Cucumber 11 1/2 cups Lettuce, romaine 5 cups Broccoli 2 cups Zucchini 1 1/3 cups Rice 1 1/2 cups Papaya 1 cup Peaches, canned 1/2 cup Guava 3 1/2 cups Tomatoes 2 cups Beans, green or yellow 1 Pear 1/2 cup Cereal, cold 1/2 cup Celery 1/4 cup Radishes 3/4 Apple 1 Plum 3/4 cup Kidney beans 1/4 cup Tomato, puree 3 Kiwis 1/2 Tangerine 1 1/2 Apricots 1/3 cup Fruit cocktail 1/2 cup Pineapple 1/4 cup Scallions (green onions) 1/3 cup Applesauce 1/4 Peach 46 2/3 tsp Olive or monounsaturated oil 10 tbsp Almonds, slivered 51 Almonds, whole 30 Peanuts 3 Macadamia nuts 6 1/2 cups Yogurt, plain, low fat 12 cups Milk, low fat (1%) 1/2 cup Lentils

93 Grocery List Total items required to meet meal requirements from day 43 to day 49 Protein Carbohydrates Fats Other 29 Egg whites 354 grams Protein powder 17 oz Shrimp 2 3/4 cups Cottage cheese, light/low fat 7 oz Bass, freshwater 25 oz Cheese, low or non fat 7 oz Turkey breast, skinless 21 oz Chicken breast, skinless 27 oz Chicken breast, deli style 12 oz Beef, lean cuts 2 oz Cheddar cheese, light/low fat 2/3 cup Oatmeal 3/4 cup Watermelon 7 3/4 Peppers (bell or cubanelle) 2 1/2 cups Celery 2 cups Tomato, puree 2 1/5 cups Onions 1/3 Grapefruit 1 cup Mandarin orange, canned 1 5/12 Apples 2 1/2 cups Beans, green or yellow 7 1/2 cups Broccoli 3 cups Mushrooms 2 1/4 cups Papaya 1/2 cup Peaches, canned 2 Plums 1 1/2 Nectarines 1 slice Whole grain bread 2 1/4 Peaches 2 cups Applesauce 3/4 cup Strawberries 1/4 cup Pineapple 1 cup Guava 2 1/5 Tomatoes 5 cups Cucumber 7 1/2 cups Lettuce, romaine 2 cups Tomatoes 1/2 cup Boysenberries 1 cup Chickpeas 1/5 cup Salsa 1/2 whole Pita 1 cup Raspberries 1/2 cup Cereal, cold 1/6 Banana 1/3 cup Mango 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 1/2 cup Kidney beans 1/2 cup Mulberries 2/3 cup Rice 1/2 Tangelo 42 1/3 tsp Olive or monounsaturated oil 23 tbsp Almonds, slivered 60 Peanuts 5 Macadamia nuts 30 Almonds, whole 16 cups Milk, low fat (1%) 4 cups Yogurt, plain, low fat

94 Grocery List Total items required to meet meal requirements from day 50 to day 56 Protein Carbohydrates Fats Other 25 oz Cheese, low or non fat 379 grams Protein powder 19 oz Chicken breast, skinless 1 3/4 cups Cottage cheese, light/low fat 10 1/2 oz Haddock 8 1/2 oz Shrimp 26 oz Beef, lean cuts 2 oz Cheddar cheese, light/low fat 9 oz Chicken breast, deli style 19 Egg whites 12 oz Pork, lean 7 oz Turkey breast, skinless 1/2 cup Peaches, canned 2 Plums 2 Kiwis 7 cups Mushrooms 4 cups Tomato, canned 2 3/4 cups Grapes 4 1/12 Peppers (bell or cubanelle) 1 1/2 cups Chickpeas 1/2 Tangelo 1 1/2 Pears 1 1/4 Nectarines 1/4 Orange 1 1/4 cups Celery 1/2 cup Tomato, puree 1 1/12 cups Onions 3/4 cup Blueberries 2 1/2 cups Strawberries 1 1/2 Tomatoes 1 cup Salsa 1 1/2 Cantaloupes 1 Corn tortillas 1/2 cup Cereal, cold 1/6 Banana 1/2 cup Guava 1/3 cup Fruit cocktail 3 cups Lettuce, romaine 5 cups Broccoli 1 cup Pineapple 2/3 cup Oatmeal 1 cup Raspberries 3 cups Cabbage 1/2 Tangerine 1/3 cup Applesauce 3/4 cup Watermelon 4 cups Zucchini 1 1/3 cups Rice 1 slice Whole grain bread 2 Peaches 180 Peanuts 23 Macadamia nuts 33 tsp Olive or monounsaturated oil 48 Almonds, whole 2 tbsp Low fat salad dressings 5 tbsp Almonds, slivered 17 1/2 cups Milk, low fat (1%) 2 3/4 cups Yogurt, plain, low fat

95 Grocery List Total items required to meet meal requirements from day 57 to day 63 Protein Carbohydrates Fats Other 616 grams Protein powder 18 oz Cheddar cheese, light/low fat 24 oz Chicken breast, skinless 9 oz Ground beef (< 10% fat) 18 oz Salmon steak 9 oz Turkey breast, deli style 2 1/2 cups Pineapple 10 cups Strawberries 3 1/2 cups Raspberries 1 2/3 cups Potato 6 cups Broccoli 1/2 Apple 1 1/3 Bananas 1/2 cup Tomato sauce 3/4 cup Pasta 1 1/2 cups Blueberries 1 cup Cereal, cold 12 spears Asparagus 1/2 Nectarine 1 cup Carrots 1 cob Corn on the cob 3 1/2 cups Grapes 1 1/3 cups Applesauce 1 1/2 cups Cranberries 1 cup Bran cereal, all varieties 1 Peach 5 cups Lettuce, romaine 1 cup Celery 1 1/2 cups Cucumber 28 tsp Olive or monounsaturated oil 4 Pistachio nuts 14 Peanuts 36 Almonds, whole 35 Cashews 10 tbsp Almonds, slivered 1/4 oz Pumpkin seeds 1/5 oz Sunflower seeds 4 1/4 cups Yogurt, plain, low fat 23 1/2 cups Milk, low fat (1%) 4 cups Vegetable soup 2 cups Chili, canned 5 1/3 cups Beef and vegetable soup 2 2/3 cups Tomato vegetable soup 2 cups Won ton soup

96 Grocery List Total items required to meet meal requirements from day 64 to day 70 Protein Carbohydrates Fats Other 14 oz Cheddar cheese, light/low fat 686 grams Protein powder 6 oz Turkey breast, skinless 11 oz Chicken breast, skinless 9 oz Ground beef (< 10% fat) 18 oz Shrimp 6 oz Chicken breast, deli style 9 oz Salmon steak 1 cup Bran cereal, all varieties 3 Peaches 24 Cherries 3 cups Broccoli 5/6 cup Applesauce 1 cup Rice 6 cups Strawberries 3 cups Cereal, cold 1 2/3 Bananas 6 1/2 cups Raspberries 1 cup Tomato, puree 12 spears Asparagus 1 1/2 cups Tomato sauce 1 1/4 cups Pasta 3/4 cup Pineapple 1 cup Carrots 1 cob Corn on the cob 2 1/4 cups Blueberries 2 cups Celery 3 1/2 cups Cucumber 2 1/4 cups Grapes 5 cups Lettuce, romaine 12 tbsp Almonds, slivered 28 tsp Olive or monounsaturated oil 11 Cashews 33 Almonds, whole 104 Peanuts 1/5 oz Sunflower seeds 1/4 oz Pumpkin seeds 8 Pistachio nuts 21 1/2 cups Milk, low fat (1%) 5 1/3 cups Beef and vegetable soup 7 3/4 cups Yogurt, plain, low fat 1/4 cup Soybeans 2 2/3 cups Tomato vegetable soup 1 1/2 cups Chili, canned

97 Grocery List Total items required to meet meal requirements from day 71 to day 77 Protein Carbohydrates Fats Other 602 grams Protein powder 17 oz Cheddar cheese, light/low fat 18 oz Salmon steak 16 oz Chicken breast, skinless 9 oz Turkey breast, deli style 9 oz Ground beef (< 10% fat) 6 oz Chicken breast, deli style 9 oz Shrimp 1/2 slice Whole grain bread 2 1/4 cups Blueberries 2 Bananas 48 spears Asparagus 6 cups Broccoli 2 2/3 cups Potato 1 cup Bran cereal, all varieties 1 Nectarine 8 Cherries 9 1/2 cups Strawberries 5/6 cup Applesauce 3/4 cup Cranberries 1 cup Cereal, cold 1 3/4 cups Grapes 1 1/2 cups Pineapple 1 cup Celery 2 cups Cucumber 2/3 cup Rice 1/2 Apple 2/3 cup Oatmeal 2 cups Tomato, puree 30 1/3 tsp Olive or monounsaturated oil 48 Almonds, whole 16 Pistachio nuts 7 tbsp Almonds, slivered 12 Cashews 54 Peanuts 1/5 oz Sunflower seeds 9 cups Yogurt, plain, low fat 22 cups Milk, low fat (1%) 7 cups Vegetable soup 2 cups Won ton soup 1/2 cup Soybeans 2 2/3 cups Tomato vegetable soup

98 Grocery List

99 Substitution Charts These substation charts let you easily replace ingredients in your V-Taper Solution meal plan with other ingredients that have the same nutrition value. Each ingredient quantity you see in each chart is equivalent to any other ingredient and quantity in the same chart. For example, in the protein chart, Chicken breast, skinless is listed with a quantity of 1 oz, and Haddock is listed with the quantity of 1 ½ oz. This means that in any given recipe you may swap one ounce of chicken breast for one-and-a-half ounces of haddock. On the next 3 pages you ll find the following 4 substitution charts: 1. Mixed protein/carbohydrate 2. Fats 3. Protein 4. Carbohydrates

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