Lose weight the healthy way. WEIGHTMANAGEMENT. Carb Reducer Plan

Transcription

1 Lose weight the healthy way. WEIGHTMANAGEMENT Carb Reducer Plan 1

2 carb reducer plan HOW THE CARB REDUCER PLAN WORKS. The Carb Reducer Plan is designed to provide approximately: 45% complex carbs 20% protein 35% healthy fats Daily meal plans feature: Three meals and two snacks Portions of lean proteins and healthy fats Complex carbohydrates from fruits, vegetables, and whole grains The plan uses the Food Exchange System* that is a foundation of the American Dietetic Association. The Carb Reducer Plan is not a no-carb approach. It focuses on replacing simple carbohydrates (e.g., white breads, pastas, candy bars, and soda) with complex carbs found in whole grains, fruits, and vegetables. Real-life hint: I kept my journal on the kitchen counter so I could reference it at all times. When we traveled, the journal went with me! 2 * The information presented in this publication is generally consistent with the nutritional foundation of the American Dietetic Association and the American Diabetes Association. The information has not been reviewed nor is it endorsed by these associations. Consult a health care professional before undertaking any weight-loss program.

3 exchange lists These lists will help you add variety while staying within your daily guidelines. Each list shows foods and quantities that equal one exchange for that category, with the exception of the plant-based protein and nondairy milk sections, which might contain two or more exchange categories. PROTEIN (LEAN) 1 egg 2 egg whites 60 ml / ¼ cup egg substitute 60 ml / ¼ cup cottage cheese (2% or less) 28 g / 1 oz. string cheese (low fat) 28 g / 1 oz. lean meat (turkey, chicken, or ham) 56 g / 2 oz. canned tuna (water packed) 28 g / 1 oz. beef, top round or sirloin 28 g / 1 oz. pork tenderloin, center cut chops, or lamb chops 28 g / 1 oz. deli meat (95% fat free) 28 g / 1 oz. low-fat cheese 28 g / 1 oz. white fish PLANT-BASED PROTEIN 56 g / 2 oz. soy-based beef or sausage crumbles = ½ carb, 1 protein 42 g / 1½ oz. soy-based chicken nuggets (approx. 2 nuggets) = ½ carb, 1 fat, 1 protein 1 85-g / 3-oz. meatless, soy-based burger = ½ carb, 2 protein 125 ml / ½ cup cooked beans (black, garbanzo, kidney, pinto, or white) = 1 carb, 1 protein 125 ml / ½ cup lentils = 1 carb, 1 protein 125 ml / ½ cup nonfat refried beans = 1 carb, 1 protein 125 ml / ½ cup edamame = ½ carb, 1 protein 75 ml / ¹ 3 cup shredded soy cheese FAT Monounsaturated: 5 ml / 1 tsp. canola, olive, or peanut oil 6 almonds or cashews 10 peanuts 10 ml / 2 tsp. peanut butter 15 ml / 1 T. sesame seed ¹ 8 medium avocado 8 10 olives 4 halves pecans 16 pistachios Polyunsaturated: 5 ml / 1 tsp. corn, safflower, or sunflower oil 5 ml / 1 tsp. margarine 15 ml / 1 T. light margarine 15 ml / 1 T. reduced-fat mayonnaise 15 ml / 1 T. regular salad dressing 30 ml / 2 T. reduced-fat salad dressing 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil 10 ml / 2 tsp. tahini or sesame paste 3

4 exchange lists Each item below = one exchange for that nutrient category. VEGETABLE 125 ml / ½ cup cooked or 250 ml / 1 cup raw of any vegetables with the exception of starch vegetables (such as corn, peas, potatoes, which are found on the Carb group list) 125 ml / ½ cup vegetable juice 250 ml / 1 cup marinara sauce DAIRY (NONFAT) 250 ml / 1 cup skim milk 250 ml / 1 cup plain, nonfat yogurt 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories) NONDAIRY MILK 250 ml / 1 cup light soy milk = 1 carb, ½ fat 250 ml / 1 cup regular soy milk = 1 carb, 1 fat 250 ml / 1 cup plain, unsweetened rice milk = 1 carb FRUIT 1 apple, banana, kiwi, nectarine, orange, or peach (small) 4 apricots 12 cherries 3 dates 2 tangerines 1½ dried figs 3 dried plums (prunes) 2 small, fresh plums 17 grapes ½ grapefruit 175 ml / ¾ cup mandarin oranges ½ mango 1 pear, large 250 ml / 1 cup cantaloupe, honeydew, papaya, or raspberries 300 ml / 1¼ cups strawberries or watermelon cubes 175 ml / ¾ cup blackberries, blueberries, or fresh pineapple 125 ml / ½ cup applesauce (unsweetened) 125 ml / ½ cup canned fruit (in juice) 30 ml / 2 T. dried fruit (raisins, cherries, mixed fruit, or cranberries) 60 ml / ¼ cup other dried fruit 125 ml / ½ cup 100% fruit juice: apple, orange, grapefruit, or pineapple 75 ml / ¹ ³ cup 100% fruit juice: grape, cranberry, or prune CARB 1 slice whole wheat bread 1 15-cm / 6-in. multigrain tortilla or small dinner roll ½ hamburger or hot dog bun ½ whole grain pita or whole grain English muffin 1 whole grain tortilla wrap 4

5 exchange lists Each item below = one exchange for that nutrient category. 125 ml / ½ cup oatmeal, whole wheat pasta, or shredded wheat 75 ml / ¹ ³ cup brown rice 125 ml / ½ cup peas, corn, pumpkin, squash, mixed vegetables, or yams 175 ml / ¾ cup bran flakes cereal 750 ml / 3 cups air-popped popcorn 5 saltine crackers 12 animal crackers 6 whole grain crackers 28 g / 1 oz. multigrain pretzels 1½ sheets graham crackers 250 ml / 1 cup soup: chicken noodle or vegetable (low sodium) 125 ml / ½ cup sugar-free pudding 1 baked potato (85 g / 3 oz.) 1 envelope sugar-free/light hot chocolate 15 ml / 1 T. honey, jam, or jelly 1 100% frozen fruit-juice bar 75 ml / ¹ ³ cup fat-free frozen yogurt 2 rice cakes (10 cm / 4 in., any flavor) 175 ml / ¾ cup unsweetened readyto-eat cereal ¼ large bagel (112 g / 4 oz.) FREE FOODS Fewer than 20 calories and 5 or fewer grams carb Vegetables celery, lettuce, cucumbers, cabbage Seasonings flavoring extracts, garlic, spices, wine used in cooking, Worcestershire sauce Condiments 15 ml / 1 T. each of ketchup, horseradish, lemon or lime juice, mustard, Dijon mustard, soy sauce, vinegar 10 ml / 2 tsp. Parmesan cheese (grated) Dill pickle 1½ large Beverages bouillon, broth, sparkling or mineral water, any sugar free Sugar-free foods candy (1 piece), gelatin (112 g / 4 oz.) Low-sugar jam or jelly (10 ml / 2 tsp.) Fat-free or reduced-fat foods fat-free cream cheese (15 ml / 1 T.), nondairy creamer (5 ml / 1 tsp.), fat-free mayonnaise (15 ml / 1 T.), reduced-fat mayonnaise (5 ml / 1 tsp.), reduced-fat salad dressing (15 ml / 1 T.), salsa (60 ml / ¼ cup), reduced-fat sour cream (15 ml / 1 T.), reduced-calorie whipped topping (30 ml / 2 T.) 5

6 adjust your plan HOW TO ADJUST FOR YOUR PLAN. The daily meal plans in this journal show the 1,500-calorie plan. Julianne Downes, RD (Registered Dietitian and Certified Weight Management Trainer), worked with nutritional recommendations set by the Nutrilite Health Institute (NHI) to develop the Carb Reducer Plan. To follow a 1,200- or 1,800-calorie plan, make the food exchange adjustments as shown here. The benefit of food exchanges is that they are flexible. We have provided ranges for specific food exchange groups to help with meal planning and making the right food choices. 1,200 calorie 2 fruit 2 dairy 3 carb 4-6 veg 4-6 protein 6-8 fat 1,500 calorie 3 fruit 3 dairy 4 carb 5-7 veg 4-6 protein 8-9 fat 1,800 calorie 4 fruit 3 dairy 5 carb 6-8 veg 6-8 protein 10 fat Before you get started, record your starting stats here. Need help with accurate measurements? See page 146. My calorie plan: Starting weight: Starting measurements: Upper arm: Hip: Chest: Thigh: Waist: 6

7 week 1 shopping list FRUIT Apples Applesauce (unsweetened) Bananas Berries (any variety, fresh or frozen) Canned fruit (in juice) Fruit juice (100% juice, no sugar added) Grapes Lemons Oranges Peaches Raisins Strawberries (fresh) VEGETABLE Bell peppers (green, red, and yellow) Broccoli Carrots Cauliflower Celery Cucumbers Eggplant Green beans Jalapeño peppers (optional) Lettuce Marinara sauce Mixed salad greens Onions (red, white) Tomatoes (canned, diced) Tomatoes (fresh) Vegetable juice Yellow squash Zucchini CARB Bran flakes cereal Bread (whole wheat) Brown rice Chicken noodle soup (canned, low sodium) English muffins (whole grain) Oatmeal Rice cakes (10 cm / 4 in., any flavor) Saltine crackers Whole grain crackers DAIRY/EGGS Cheddar cheese (low fat) Milk (skim or soy) Parmesan cheese (grated) String cheese (low fat) Yogurt (nonfat or low fat, up to 90 calories per serving) Yogurt (plain, nonfat) MEAT Beef (ground, lean) Beef steak (lean) Chicken breast (boneless, skinless) Fish (white) Pork tenderloin, boneless Sandwich meat (lean ham, turkey, or roast beef) Tuna (canned, water packed) Time to reorder your NUTRILITE supplies? Order through your Amway Independent Business Owner. OIL/CONDIMENTS/ NUTS/SPICES Almonds Balsamic vinegar Basil Bay leaves Chili powder Chili sauce Cinnamon Cumin Curry powder Flaxseed (whole or oil) Garlic powder Italian seasoning Margarine Mayonnaise (reduced fat) Olive oil Peanut butter Peanuts Pepper Red wine vinegar Salad dressing (reduced fat) Salt Sesame oil Soy sauce (low sodium) Thyme MISCELLANEOUS Black olives Garlic cloves Gelatin (sugar free) Kidney beans (canned) Lemon juice Lime juice Sesame seeds Vanilla extract Whipped topping (reduced calorie) Some shopping list items, such as flaxseed, dressings, oils, and spices, may be called for throughout your plan. Check your pantry to see if you already have some of the items called for on this list and cross-reference the daily meal plans and recipes to determine how much of each item you truly need for yourself and your family. 7

8 nutrition labels Every packaged food in North America now bares its secrets, good and bad, on a chart labeled Nutrition Facts. Knowing some basics about Nutrition Facts will not only help you reach your weight-loss goal, but will help you maintain a healthy weight! 1 Calories. How many calories per serving. To lose weight, you must eat fewer than your body needs. 2 Calories from Fat. How many fat calories in the total calories for a serving. Less is better for your health. 3 Total Fat. Amount of fat per serving. Per gram, fat has twice the calories of protein! 4 Saturated Fat. Unhealthiest fat. Can raise cholesterol and increase risk of heart disease. Nutrition Facts Serving Size 1 Wrap (62 g) Servings Per Container 6 Amount Per Serving Calories 100 Calories from Fat 30 % Daily Value* Total Fat 3.5 g 5% Saturated Fat 0.5 g 3% Trans Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 2 g Cholesterol 0 mg 0% Sodium 290 mg 12% Total Carbohydrate 18 g 6% Dietary Fiber 12 g 48% Sugars 1 g Protein 9 g 18% Vitamin A 0% Vitamin C 0% Calcium 6% Iron 6% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Calories: 2,000 2,500 Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 mg 300 mg Sodium Less than 2,400 mg 2,400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g Calories per gram: Fat 9 Carbohydrate 4 Protein 4 Polyunsaturated and Monounsaturated Fats. Healthy fats. Still calorie dense, but offer hearthealthy benefits. Cholesterol. Look for low amounts. Less is better for your health. Total Carbohydrate. Body fuel. Dietary Fiber. Helps you feel full

9 day 1 meal plan BREAKFAST FOOD EXCHANGES 1 Carb Blocker 2* 1 INVISIFIBER * Carb Reducer Shake p dairy, 1 fat, 1 free, 1 fruit NUTRILITE Snack Bar...1 carb, ½ protein 250 ml / 1 cup vegetable juice...2 vegetable LUNCH 1 Carb Blocker 2* Apple & Cheddar Salad p fat, 1 fruit, 1 protein, 1 vegetable NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Spicy Pork & Veggies p fat, 3 protein, 2 vegetable 160 ml / ²/ ³ cup brown rice...2 carb 5 ml / 1 tsp. margarine...1 fat P.B. Banana Dream p dairy, 1 fat, 1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 9

10 day 2meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * Banana...1 fruit 500 ml / 2 cups nonfat or low-fat yogurt (up to 90 calories)...2 dairy 375 ml / 1½ cups bran flakes cereal...2 carb 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat 18 almonds...3 fat FOOD EXCHANGES LUNCH 1 Carb Blocker 2* NUTRILITE Protein Bar...1 dairy, 2 protein 30 ml / 2 T. raisins...1 fruit 250 ml / 1 cup vegetable juice (or 500 ml / 2 cups raw veggies)...2 vegetable DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Chili p carb, 2 fat, 3 protein, 1 vegetable 5 saltine crackers...1 carb 750 ml / 3 cups Mix n Match Salad p vegetable 60 ml / 4 T. reduced-fat salad dressing...2 fat 300 ml / 1¼ cups strawberries...1 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 10

11 day 3 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 250 ml / 1 cup skim milk...1 dairy 125 ml / ½ cup 100% fruit juice...1 fruit LUNCH 1 Carb Blocker 2* 750 ml / 3 cups Mix n Match Salad p vegetable 60 ml / 4 T. reduced-fat salad dressing...2 fat 12 whole grain crackers...2 carb 34 grapes...2 fruit FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* 112 g / 4 oz. broiled chicken marinated in 15 ml / 1 T. olive oil with lemon juice, 5 ml / 1 tsp. Italian seasoning, and garlic...3 fat, 4 protein 375 ml / 1½ cups cooked green beans...3 vegetable 10 ml / 2 tsp. margarine...2 fat ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 11

12 day 4 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 1 whole grain English muffin...2 carb 10 ml / 2 tsp. margarine...2 fat 125 ml / ½ cup 100% fruit juice...1 fruit FOOD EXCHANGES NUTRILITE Protein Bar...1 dairy, 2 protein 250 ml / 1 cup skim milk...1 dairy LUNCH 1 Carb Blocker 2* Ratatouille p ½ fat, 2 vegetable 12 whole grain crackers...2 carb 500 ml / 2 cups celery sticks/carrots/broccoli/red peppers...2 vegetable 60 ml / 4 T. reduced-fat salad dressing...2 fat 125 ml / ½ cup applesauce (unsweetened)...1 fruit 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 10 peanuts...1 fat DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Fish in Foil p fat, 3 protein, 1 vegetable 250 ml / 1 cup steamed broccoli and/or cauliflower...2 vegetable 300 ml / 1¼ cups strawberries...1 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 12

13 5day meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 250 ml / 1 cup oatmeal...2 carb Banana...1 fruit 250 ml / 1 cup skim milk...1 dairy 5 ml / 1 tsp. margarine...1 fat 12 almonds...2 fat 125 ml / ½ cup canned fruit (in juice)...1 fruit LUNCH 1 Carb Blocker 2* 56 g / 2 oz. lean meat (ham, turkey, or roast beef)...2 protein 750 ml / 3 cups Mix n Match Salad p vegetable 5 ml / 1 tsp. olive oil with red wine or balsamic vinegar or 30 ml / 2 T. reduced-fat salad dressing...1 fat 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Toasted Tuna Melt p carb, 1 fat, 3 protein, 1 vegetable 500 ml / 2 cups raw tomato and cucumber slices with red onion in 10 ml / 2 tsp. olive oil and 15 ml / 1 T. balsamic vinegar...2 fat, 2 vegetable Orange...1 fruit 13

14 day 6 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 125 ml / ½ cup 100% fruit juice...1 fruit FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein LUNCH 1 Carb Blocker 2* 500 ml / 2 cups chicken noodle soup (low sodium)...2 carb 56 g / 2 oz. string cheese (low fat)...2 protein Apple...1 fruit 10 ml / 2 tsp. peanut butter...1 fat 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Chicken Parmesan p fat, 2 protein, 5 vegetable 250 ml / 1 cup cooked green beans...2 vegetable 10 ml / 2 tsp. margarine...2 fat 125 ml / ½ cup canned peaches (in juice)...1 fruit 250 ml / 1 cup plain, nonfat yogurt...1 dairy 30 ml / 2 T. reduced-calorie whipped topping...1 free 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 14

15 day 7 meal plan BREAKFAST FOOD EXCHANGES 1 Carb Blocker 2* 1 INVISIFIBER * Carb Reducer Shake p dairy, 1 fat, 1 free, 1 fruit 250 ml / 1 cup vegetable juice...2 vegetable NUTRILITE Snack Bar...1 carb, ½ protein LUNCH 1 Carb Blocker 2* NUTRILITE Protein Bar...1 dairy, 2 protein 125 ml / ½ cup canned fruit (in juice)...1 fruit 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 2 rice cakes (10 cm / 4 in., any flavor)...1 carb 20 ml / 4 tsp. peanut butter...2 fat Orange...1 fruit DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Beef Stir-fry p fat, 3 protein, 3 vegetable 30 ml / 2 T. sesame seeds...2 fat 160 ml / ²/ ³ cup brown rice...2 carb 112 g / 4 oz. sugar-free gelatin...1 free 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 15

16 week 2 shopping list 16 FRUIT Apples Applesauce (unsweetened) Avocado Berries (any variety, fresh or frozen) Blueberries (fresh or frozen) Canned fruit (in juice) Cantaloupe Fruit juice (100% juice, no sugar added) Lemons Limes Oranges Pears Pineapple Raspberries (fresh) Strawberries (fresh) VEGETABLE Alfalfa (or any kind of sprouts) Bell peppers (green, red) Broccoli Brocco-slaw mix Carrots Cauliflower Celery Corn (frozen) Cucumbers Eggplant Green beans Lettuce Mixed salad greens Onions (green, red, white, and yellow) Parsley Potatoes Radishes (optional) Spinach (frozen) Tomatoes (canned, diced) Tomatoes (cherry) Tomatoes (fresh) Vegetable juice Yellow squash Zucchini CARB Animal crackers Bran flakes cereal Bread (whole wheat) Brown rice English muffins (whole grain) Pitas (whole grain) Popcorn Pretzels (multigrain) Whole grain crackers DAIRY/EGGS Cheddar cheese (low fat) Cottage cheese (2% or less) Eggs or egg substitute Feta cheese (reduced fat) Milk (skim or soy) Parmesan cheese (grated) String cheese (low fat) Yogurt (nonfat or low fat, up to 90 calories per serving) Yogurt (plain, nonfat) MEAT Beef steak (lean) Chicken breast (boneless, skinless) Fish (white) Time to reorder your NUTRILITE supplies? Order through your Amway Independent Business Owner. Some shopping list items, such as flaxseed, dressings, oils, and spices, may be called for throughout your plan. Check your pantry to see if you already have some of the items called for on this list and cross-reference the daily meal plans and recipes to determine how much of each item you truly need for yourself and your family. Salmon (fresh or frozen) Tuna (canned, water packed) Turkey breast (ground, lean) Vegetarian burgers OIL/CONDIMENTS/ NUTS/SPICES Almonds Balsamic vinegar Basil Bay leaves Canola oil Cinnamon Dijon mustard Flaxseed (whole or oil) Garlic powder Italian seasoning Margarine Mayonnaise (reduced fat) Olive oil Oregano Pepper Salad dressing (reduced fat) Salsa Salt Sesame oil Soy sauce (low sodium) Thyme MISCELLANEOUS Almond extract Black beans (canned) Garlic cloves Kalamata olives Lemon juice Nonstick cooking spray Skewers (bamboo or metal) Vanilla extract Zero-calorie sweetener

17 day 1 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 375 ml / 1½ cups bran flakes cereal...2 carb 250 ml / 1 cup skim milk...1 dairy 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat 175 ml / ¾ cup blueberries...1 fruit FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat LUNCH 1 Carb Blocker 2* Greek Frittata p fat, 2 protein, 1 vegetable 125 ml / ½ cup applesauce (unsweetened)...1 fruit NUTRILITE Snack Bar...1 carb, ½ protein 12 almonds...2 fat DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Chicken n Veggie Skewers p fat, 1 fruit, 3 protein, 1 vegetable 750 ml / 3 cups Mix n Match Salad p vegetable 10 ml / 2 tsp. olive oil with balsamic vinegar or 60 ml / 4 T. reduced-fat salad dressing...2 fat 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 17

18 day 2 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * NUTRILITE Protein Bar...1 dairy, 2 protein 1.5 L / 6 cups air-popped popcorn...2 carb 10 ml / 2 tsp. Parmesan cheese (grated)...1 free 250 ml / 1 cup vegetable juice...2 vegetable FOOD EXCHANGES LUNCH 1 Carb Blocker 2* Apple & Cheddar Salad p fat, 1 fruit, 1 protein, 1 vegetable 12 animal crackers...1 carb 125 ml / ½ cup canned fruit (in juice)...1 fruit DINNER 1 Carb Blocker 2* 1 INVISIFIBER* 56 g / 2 oz. baked chicken breast marinated in 30 ml / 1 T. olive oil, lemon, and italian spices...3 fat, 2 protein 250 ml / 1 cup steamed green beans...2 vegetable 1 slice whole wheat bread...1 carb 10 ml / 2 tsp. margarine...2 fat Deluxe Baked Pear p dairy, 1 fat, 1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 18

19 day 3 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 250 ml / 1 cup plain, nonfat yogurt or skim milk (5 ml / 1 tsp. zero-calorie sweetener, optional)...1 dairy 300 ml / 1¼ cups strawberries...1 fruit 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat LUNCH 1 Carb Blocker 2* 1 baked potato (170 g / 6 oz.)...2 carb 28 g / 1 oz. low-fat cheese, shredded (melted over potato)...1 protein 60 ml / ¼ cup salsa, spooned over potato...1 free 500 ml / 2 cups steamed broccoli or cauliflower...4 vegetable 28 g / 1 oz. multigrain pretzels...1 carb 28 g / 1 oz. string cheese (low fat)...1 protein 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Fish in Foil or Lime n Mustard Salmon p. 125 or p fat, 3 protein, 1 vegetable 250 ml / 1 cup tomato and cucumber chunks in 15 ml / 1 T. olive oil, balsamic vinegar, garlic, and Italian seasoning...1 fat, 1 vegetable Berry Lemon Freeze p free, 2 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 19

20 day 4 meal plan BREAKFAST FOOD EXCHANGES 1 Carb Blocker 2* 1 INVISIFIBER * Carb Reducer Shake p dairy, 1 fat, 1 free, 1 fruit NUTRILITE Snack Bar...1 carb, ½ protein 12 almonds...2 fat Orange...1 fruit LUNCH 1 Carb Blocker 2* 6 whole grain crackers...1 carb 500 ml / 2 cups Mix n Match Salad p vegetable 60 ml / 4 T. reduced-fat salad dressing...2 fat 56 g / 2 oz. string cheese (low fat)...2 protein 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Greek Garden Burger p carb, 3 fat, 2 protein 1 vegetable 500 ml / 2 cups lettuce, tomato slices, cucumber...2 vegetable 125 ml / ½ cup canned fruit (in juice)...1 fruit 250 ml / 1 cup skim milk...1 dairy ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 20

21 day 5 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 375 ml / 1½ cups bran flakes cereal...2 carb Banana...1 fruit 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat 250 ml / 1 cup skim milk...1 dairy 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 12 almonds...2 fat LUNCH 1 Carb Blocker 2* 750 ml / 3 cups Mix n Match Salad p vegetable ¼ medium avocado...2 fat 90 ml / 6 T. reduced-fat salad dressing...3 fat 250 ml / 1 cup cantaloupe, cubed...1 fruit FOOD EXCHANGES NUTRILITE Protein Bar...1 dairy, 2 protein DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Turkey & Rice Peppers p carb, 3 protein, 2 vegetable 125 ml / ½ cup applesauce (unsweetened)...1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 21

22 day 6 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 1 egg (poached, hard boiled, or scrambled)...1 protein 1 whole grain English muffin...2 carb 15 ml / 3 tsp. margarine...3 fat 125 ml / ½ cup 100% fruit juice...1 fruit 125 ml / ½ cup canned fruit (in juice)...1 fruit 60 ml / ¼ cup cottage cheese (2% or less)...1 protein FOOD EXCHANGES LUNCH 1 Carb Blocker 2* NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat Pear...1 fruit 250 ml / 1 cup skim milk...1 dairy NUTRILITE Snack Bar...1 carb, ½ protein 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* 85 g / 3 oz. grilled white fish (grill or broil with 10 ml / 2 tsp. olive oil, garlic, lemon, and spices)...2 fat, 3 protein Ratatouille p ½ fat, 2 vegetable 750 ml / 3 cups Mix n Match Salad p vegetable 60 ml / 4 T. reduced-fat salad dressing...2 fat ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 22

23 day 7 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 250 ml / 1 cup skim milk...1 dairy FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 125 ml / ½ cup 100% fruit juice...1 fruit LUNCH 1 Carb Blocker 2* Cottage Cheese & Tuna Lunch p fat, 2 protein, 2 vegetable 250 ml / 1 cup tomato chunks...1 vegetable Apple or 125 ml / ½ cup applesauce (unsweetened)...1 fruit 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 6 almonds...1 fat DINNER 1 Carb Blocker 2* 1 INVISIFIBER * Beef Stir-fry p fat, 3 protein, 3 vegetable 10 ml / 2 tsp. margarine...2 fat 160 ml / 2 /3 cup brown rice...2 carb 250 ml / 1 cup raspberries... 1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 23

24 week 3 shopping list 24 FRUIT Apples Avocado Bananas Berries (any variety, fresh or frozen) Canned fruit (in juice) Canned peaches (in juice) Fruit juice (100% juice) Lemons Limes Nectarines Orange juice (100% juice, no sugar added) Oranges Pears Raisins Raspberries (fresh) Strawberries (fresh) Tangerines VEGETABLE Alfalfa (or any kind of sprouts) Bell peppers (green, red, or yellow) Broccoli Brocco-slaw mix Carrots Celery Cucumbers Jalapeño peppers (optional) Lettuce Marinara sauce Mixed salad greens Mushrooms Onions (green, red, white) Parsley Radishes (optional) Red cabbage Tomatoes (fresh) Tomatoes (grape) Vegetable juice Zucchini CARB Bran flakes cereal Bread (whole wheat) Brown rice Graham crackers Oatmeal Pitas (whole grain) Tortillas (multigrain) Whole grain crackers DAIRY/EGGS Cheddar cheese (low fat) Cottage cheese (2% or less) Eggs or egg substitute Feta cheese (reduced fat) Milk (skim or soy) Parmesan cheese (grated) String cheese (low fat) Yogurt (nonfat or low fat, up to 90 calories per serving) Yogurt (plain, nonfat) MEAT Beef steak (lean) Chicken breast (boneless, skinless) Fish (white) Pork tenderloin, boneless Salmon (fresh or frozen) Tuna (canned, water packed) Turkey breast, thinly sliced Vegetarian burgers OIL/CONDIMENTS/ NUTS/SPICES Almonds Canola oil Chili powder Chili sauce Cinnamon Curry powder Dijon mustard Flaxseed (whole or oil) Garlic powder Italian seasoning Margarine Mayonnaise (reduced fat) Mustard Olive oil Oregano Peanut butter Pepper Salad dressing (reduced fat) Salsa Salt MISCELLANEOUS Garlic cloves Kalamata olives Lemon juice Lime juice Nonstick cooking spray Refried beans (fat free) Sparkling water Vanilla extract Whipped topping (reduced calorie) Time to reorder your NUTRILITE supplies? Order through your Amway Independent Business Owner. Some shopping list items, such as flaxseed, dressings, oils, and spices, may be called for throughout your plan. Check your pantry to see if you already have some of the items called for on this list and cross-reference the daily meal plans and recipes to determine how much of each item you truly need for yourself and your family.

25 day 1 meal plan BREAKFAST FOOD EXCHANGES 1 Carb Blocker 2* 1 INVISIFIBER * Special Egg Scramble or Veggie Omelet p. 93 or p fat, 2 protein, 1 vegetable 1 slice whole wheat bread, toasted...1 carb 10 ml / 2 tsp. margarine...2 fat Orange or 125 ml / ½ cup 100% orange juice...1 fruit NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat LUNCH 1 Carb Blocker 2* 500 ml / 2 cups plain, nonfat yogurt...2 dairy 175 ml / ¾ cup bran flakes cereal...1 carb 625 ml / 2½ cups strawberries...2 fruit 1½ sheets graham crackers...1 carb Sparkling water...1 free DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Cobb Salad p fat, 3 protein, 3 vegetable 60 ml / 4 T. reduced-fat salad dressing...2 fat 250 ml / 1 cup vegetable juice...2 vegetable ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 25

26 day 2 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 10 ml / 2 tsp. peanut butter...1 fat 1 slice whole wheat bread, toasted...1 carb 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat 250 ml / 1 cup skim milk...1 dairy Apple...1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 125 ml / ½ cup canned fruit (in juice)...1 fruit LUNCH 1 Carb Blocker 2* 750 ml / 3 cups Mix n Match Salad p vegetable 250 ml / 1 cup grape tomatoes...1 vegetable 28 g / 1 oz. low-fat cheese, shredded...1 protein 1 fresh lime, squeeze over salad to taste...1 free 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Fish in Foil p fat, 3 protein, 1 vegetable 1 slice garlic toast (spread whole wheat bread with 10 ml / 2 tsp. margarine and garlic powder, broil in oven until golden)...1 carb, 2 fat 125 ml / ½ cup canned peaches (in juice)...1 fruit 26

27 day 3 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 175 ml / ¾ cup bran flakes cereal...1 carb 250 ml / 1 cup skim milk...1 dairy 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat Banana...1 fruit FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 250 ml / 1 cup vegetable juice...2 vegetable LUNCH 1 Carb Blocker 2* NUTRILITE Protein Bar...1 dairy, 2 protein 250 ml / 1 cup green pepper strips or cucumber slices...1 vegetable 90 ml / 6 T. reduced-fat salad dressing...3 fat 28 g / 1 oz. string cheese (low fat)...1 protein Pear or 125 ml / ½ cup canned fruit (in juice)...1 fruit DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Greek Garden Burger p carb, 3 fat, 2 protein, 1 vegetable 250 ml / 1 cup lettuce, tomato slices, red onion...1 vegetable 250 ml / 1 cup raspberries...1 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 27

28 day 4 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 250 ml / 1 cup oatmeal...2 carb Banana...1 fruit 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein LUNCH 1 Carb Blocker 2* Turkey Lettuce Wrap p fat, 2 protein, 2 vegetable 250 ml / 1 cup skim milk...1 dairy 125 ml / ½ cup canned fruit (in juice)...1 fruit 12 animal crackers...1 carb 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Lime n Mustard Salmon p fat, 3 protein, 1 vegetable 250 ml / 1 cup steamed broccoli...2 vegetable 10 ml / 2 tsp. margarine...2 fat Nectarine...1 fruit 250 ml / 1 cup skim milk...1 dairy ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 28

29 day 5 meal plan BREAKFAST FOOD EXCHANGES 1 Carb Blocker 2* 1 INVISIFIBER * Carb Reducer Shake p dairy, 1 fat, 1 free, 1 fruit 2 tangerines...1 fruit 12 almonds...2 fat 56 g / 2 oz. string cheese (low fat)...2 protein LUNCH 1 Carb Blocker 2* 12 whole grain crackers...2 carb NUTRILITE Snack Bar...1 carb, ½ protein 20 ml / 4 tsp. peanut butter...2 fat 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 1½ sheets graham crackers...1 carb DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Chicken Parmesan p fat, 2 protein, 5 vegetable P.B. Banana Dream p dairy, 1 fat, 1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 29

30 day 6 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * NUTRILITE Protein Bar...1 dairy, 2 protein 125 ml / ½ cup 100% fruit juice...1 fruit 18 almonds...3 fat 500 ml / 2 cups carrot and celery sticks...2 vegetable LUNCH 1 Carb Blocker 2* Apple & Cheddar Salad p fat, 1 fruit, 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy FOOD EXCHANGES 1 protein, 1 vegetable NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Spicy Pork & Veggies p fat, 3 protein, 2 vegetable 250 ml / 1 cup brown rice...3 carb 125 ml / ½ cup canned peaches (in juice), add cinnamon if desired...1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 30

31 day 7 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 250 ml / 1 cup oatmeal...2 carb 60 ml / 4 T. raisins (or any dried fruit)...2 fruit 250 ml / 1 cup skim milk...1 dairy 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein LUNCH 1 Carb Blocker 2* Cottage Cheese & Tuna Lunch p fat, 2 protein, 2 vegetable 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 12 almonds...2 fat DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Veggie Fajitas p fat, 2 protein, 3 vegetable ¼ medium avocado...2 fat 1 15 cm / 6-in. multigrain tortilla...1 carb 250 ml / 1 cup mixed berries...1 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 31

32 week 4 shopping list 32 FRUIT Apples Bananas Berries (any variety, fresh or frozen) Blueberries (fresh or frozen) Canned fruit (in juice) Canned peaches (in juice) Fruit juice (100% juice) Lemons Mandarin oranges Orange juice (100% juice, no sugar added) Oranges Pineapple Plums Raisins Strawberries (fresh) VEGETABLE Bell peppers (green, red, or yellow) Broccoli Carrots Celery Corn (frozen) Green beans (frozen) Jalapeño peppers (optional) Lettuce Mixed salad greens Onions (red, white, and yellow) Parsley Peas Spinach (fresh and frozen) Sugar snap peas Tomatoes (canned, diced) Tomatoes (cherry) Tomatoes (fresh) Vegetable juice Yellow squash CARB Animal crackers Bran flakes cereal Bread (whole wheat) Brown rice English muffins (whole grain) Graham crackers Oatmeal Rice cakes (10 cm / 4-in., any flavor) Whole grain crackers DAIRY/EGGS Cheddar cheese (low fat) Cottage cheese (2% or less) Eggs or egg substitute Feta cheese (reduced fat) Milk (skim or soy) Parmesan cheese (grated) String cheese (low fat) Yogurt (nonfat or low fat, up to 90 calories per serving) Yogurt (plain, nonfat) MEAT Beef (ground, lean) Beef steak (lean) Chicken breast (boneless, skinless) Fish (white) Sandwich meat (lean ham, turkey, or roast beef) Scallops Turkey breast (ground, lean) Some shopping list items, such as flaxseed, dressings, oils, and spices, may be called for throughout your plan. Check your pantry to see if you already have some of the items called for on this list and cross-reference the daily meal plans and recipes to determine how much of each item you truly need for yourself and your family. OIL/CONDIMENTS/ NUTS/SPICES Almonds Canola oil Chili powder Cinnamon Cumin Dijon mustard Flaxseed (whole or oil) Garlic powder Italian seasoning Margarine Olive oil Oregano Peanut butter Peanut oil Peanuts Pepper Rice wine vinegar Salad dressing (reduced fat) Salt Sesame oil MISCELLANEOUS Black beans (canned) Broth (chicken, vegetable, or bouillon) Garlic cloves Gelatin (sugar free) Kalamata olives Kidney beans (canned) Lemon juice Sesame seeds Skewers (bamboo or metal) Vanilla extract Whipped topping (reduced calorie) Zero-calorie sweetener Time to reorder your NUTRILITE supplies? Order through your Amway Independent Business Owner.

33 day 1 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 250 ml / 1 cup skim milk...1 dairy 12 almonds...2 fat LUNCH 1 Carb Blocker 2* 56 g / 2 oz. lean deli meat (ham, turkey, or roast beef)...2 protein 2 slices whole wheat bread...2 carb 15 ml / 1 T. Dijon mustard...1 free 500 ml / 2 cups lettuce and tomato...2 vegetable Apple...1 fruit FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Fish in Foil p fat, 3 protein, 1 vegetable 250 ml / 1 cup fresh or frozen spinach, sautéed...2 vegetable in 10 ml / 2 tsp. olive oil and garlic...2 fat Berry Lemon Freeze p free, 2 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 33

34 day 2 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 1 slice whole wheat bread, toasted...1 carb 20 ml / 4 tsp. peanut butter...2 fat 125 ml / ½ cup 100% orange juice...1 fruit FOOD EXCHANGES NUTRILITE Protein Bar...1 dairy, 2 protein 20 peanuts...2 fat LUNCH 1 Carb Blocker 2* NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat Apple...1 fruit 250 ml / 1 cup plain, nonfat yogurt...1 dairy 300 ml / 1¼ cups strawberries...1 fruit DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Turkey & Rice Peppers p carb, 3 protein, 2 vegetable 750 ml / 3 cups Mix n Match Salad p vegetable 90 ml / 6 T. reduced-fat salad dressing...3 fat 112 g / 4 oz. sugar-free gelatin...1 free 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 34

35 day 3 meal plan BREAKFAST FOOD EXCHANGES 1 Carb Blocker 2* 1 INVISIFIBER * Carb Reducer Shake p dairy, 1 fat, 1 free, 1 fruit NUTRILITE Snack Bar...1 carb, ½ protein 18 almonds...3 fat LUNCH 1 Carb Blocker 2* 4 rice cakes (10 cm / 4 in., any flavor)...2 carb 28 g / 1 oz. string cheese (low fat)...1 protein 250 ml / 1 cup baby carrots...1 vegetable 250 ml / 1 cup skim milk...1 dairy 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 12 animal crackers...1 carb DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Chicken n Veggie Skewers p fat, 1 fruit, 3 protein, 1 vegetable 750 ml / 3 cups Mix n Match Salad p vegetable 90 ml / 6 T. reduced-fat salad dressing...3 fat 2 plums...1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 35

36 day 4 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 375 ml / 1½ cups bran flakes cereal...2 carb 250 ml / 1 cup skim milk...1 dairy Banana...1 fruit FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat LUNCH 1 Carb Blocker 2* Chili p carb, 2 fat, 125 ml / ½ cup canned peaches (in juice)...1 fruit 3 protein, 1 vegetable 250 ml / 1 cup vegetable juice...2 vegetable 20 peanuts...2 fat DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Greek Frittata p fat, 2 protein, 1 vegetable 10 ml / 2 tsp. margarine...2 fat 300 ml / 1¼ cups strawberries...1 fruit 250 ml / 1 cup plain, nonfat yogurt...1 dairy 250 ml / 1 cup vegetable juice...2 vegetable ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 36

37 day 5 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * 250 ml / 1 cup oatmeal...2 carb 250 ml / 1 cup skim milk...1 dairy 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat 30 ml / 2 T. raisins...1 fruit FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 125 ml / ½ cup 100% fruit juice...1 fruit 18 almonds...3 fat LUNCH 1 Carb Blocker 2* Carb Reducer Veggie Soup p ½ fat, 3 vegetable 60 ml / ¼ cup cottage cheese (2% or less)...1 protein NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Sesame Chicken Salad p fat, 1 fruit, 112 g / 4 oz. sugar-free gelatin...1 free 30 ml / 2 T. reduced-calorie whipped topping...1 free 3 protein, 3 vegetable ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 37

38 day 6 meal plan BREAKFAST 1 Carb Blocker 2* 1 INVISIFIBER * ½ whole grain English muffin...1 carb 5 ml / 1 tsp. margarine...1 fat Orange or 125 ml / ½ cup 100% orange juice...1 fruit 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 3 sheets graham crackers...2 carb 125 ml / ½ cup canned fruit (in juice)...1 fruit FOOD EXCHANGES LUNCH 1 Carb Blocker 2* Cobb Salad p fat, 3 protein, 3 vegetable 90 ml / 6 T. reduced-fat salad dressing...3 fat 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Scallop Stir-fry p fat, 2 protein, 4 vegetable 1 slice garlic toast (spread whole wheat bread with 5 ml / 1 tsp. margarine and garlic powder, broil in oven until golden)...1 carb, 1 fat 125 ml / ½ cup canned pineapple (in juice)...1 fruit 250 ml / 1 cup skim milk...1 dairy ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 38

39 day 7 meal plan BREAKFAST FOOD EXCHANGES 1 Carb Blocker 2* 1 INVISIFIBER * Carb Reducer Shake p dairy, 1 fat, 1 free, 1 fruit NUTRILITE Protein Bar...1 dairy, 2 protein 250 ml / 1 cup vegetable juice...2 vegetable LUNCH 1 Carb Blocker 2* Apple & Cheddar Salad p fat, 1 fruit, 1 protein, 1 vegetable 6 whole grain crackers...1 carb 20 ml / 4 tsp. peanut butter...2 fat 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER 1 Carb Blocker 2* 1 INVISIFIBER* Beef Stir-fry p fat, 3 protein, 3 vegetable 250 ml / 1 cup brown rice...3 carb 300 ml / 1¼ cups strawberries...1 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 39

40 40 recipes