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 2200 then you need to move to the V-Taper Solution Meal Plan 8.

3 Day: 1 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 3/4 cup Watermelon 9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 5 tbsp Almonds, slivered 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered 5 oz Beef, lean cuts 1 cup Broccoli 3/4 cup Brussels sprouts 1 cup Cauliflower 1/4 cup Chickpeas 21 grams Protein powder 1/2 Orange 1 cup Raspberries 12 Peanuts.50 PC 3.50 P.33 C.67 C.33 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: 26 Carbohydrates: 13 Fat:

4 Day: 2 12 Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes 1 Kiwi 6 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder 5 oz Beef, lean cuts 2 cups Zucchini 1/3 cup Rice 30 Peanuts 1/2 Tangelo C 1.00 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: 26 Carbohydrates: 13 Fat:

5 Day: 3 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 21 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts 4 oz Beef, lean cuts 1/2 cup Mushrooms 1/4 cup Onions 1/2 cup Beans, green or yellow 1/2 Tangelo.50 PC 3.57 P 4.00 P.33 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: 26 Carbohydrates: 13 Fat:

6 Day: 4 12 Egg whites 1 cup Peaches, canned 1/2 cup Guava 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 1/8 Cantaloupe 1 1/2 Apricots 5 oz Beef, lean cuts 1/3 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 1 Peach.20 C.38 C.06 C.75 C.05 C.13 C 1.00 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: 26 Carbohydrates: 13 Fat:

7 Day: 5 10 Egg whites 1/3 cup Mandarin orange, canned 1/2 cup Raspberries 1/2 cup Strawberries 1/2 cup Lentils 1 cup Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered 7 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/4 cup Chickpeas 1 cup Mushrooms 1/2 cup Blueberries C 4.00 P.08 C 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: 26 Carbohydrates: 13 Fat:

8 Day: 6 12 Egg whites 2/3 cup Oatmeal 1/2 cup Guava 9 oz Chicken breast, deli style 3/4 Cantaloupe 30 Peanuts 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts 5 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1/2 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 3/4 Tomato 1/2 cup Broccoli 3/4 cup Papaya 3.00 C.30 C.38 C.17 C Eggs with oatmeal on the side. Barbecued chicken breast with fruit and nuts. Simple but delicious! 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: 26 Carbohydrates: 13 Fat:

9 Day: 7 2 oz Cheese, low or non fat 1/2 Pear 5 Macadamia nuts 21 grams Protein powder 1/2 Nectarine 9 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas 3 oz Cheese, low or non fat 1 Orange 18 Peanuts 5 oz Chicken breast, skinless 1/4 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/4 cup Tomato, puree 1 cup Raspberries.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: 26 Carbohydrates: 13 Fat:

10 Day: 8 3 oz Cheese, low or non fat 1/2 cup Bran cereal, all varieties 1/4 cup Blackberries 1/4 cup Blueberries 6 oz Veal 2 cups Cherry tomatoes 4 cups Turnip greens 1 cup Mushrooms 1/4 cup Onions 3/4 cup Ricotta cheese, skim 4 Crackers 2 pieces Dates 3 tbsp Almonds, slivered 6 oz Scallops 1 cup Beans, green or yellow 1/2 Lemon 2 oz Tofu 1/2 Cantaloupe 4.00 P.67 C 1.00 P A healthy breakfast with plenty of fibre. Add a dash of olive oil to your cereal along with milk to perfectly balance the meal. Enjoy the cheese on the side. with Fruit Veal Stew Simple but delicious. Brown the meat with the onions in the olive oil, then add vegetables and some water. Season with salt, pepper, garlic, and rosemary. Mince the dates, then mix with almonds and ricotta cheese. Spread on crackers and enjoy. This is a tasty and filling snack! Scallops with vegetables and yogurt for dessert. 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: 26 Carbohydrates: 13 Fat:

11 Day: 9 35 grams Protein powder 1/2 slice Whole grain bread 8 Cherries 6 oz Snapper 2 oz Anchovies 1 cup Leeks 1/2 cup Pasta 7 grams Protein powder 2 oz Cheese, low or non fat 2/3 cup Applesauce 3 tbsp Almonds, slivered 1/4 cup Lentils 6 oz Snapper 1 cup Leeks 1/8 Cantaloupe 1/3 cup Honeydew melon 4.00 P 1.00 P 4.00 P Yogurt and toast. Mix the protein powder and olive oil into the yogurt. Grilled Snapper with Anchovy Sauce Chop the anchovies and mix with a little fresh lemon juice, oil, salt and pepper. Chop leeks and saute, then add the anchovy mixture. Grill the snapper and put sauce on top. Cheese, Protein, Applesauce & Almonds Mix protein powder with applesauce and top with almonds. Eat cheese separately. Spicy Snapper and Vegetables Pan fry the snapper with the chopped leeks, some garlic, salt and pepper and some hot spices, like Cajun spice, cayenne or chili powder. Enjoy the lentils on the side. with Fruit Total Daily : Protein: 26 Carbohydrates: 13 Fat:

12 Day: 10 2 oz Cheese, low or non fat 1/2 Nectarine 30 Peanuts 21 grams Protein powder 1/3 Banana 9 oz Mackerel 1/4 head Lettuce, iceberg 1/2 cup Artichoke hearts 1 1/2 cups Broccoli 1/4 cup Chickpeas 1 cup Celery 3/4 cup Bean sprouts 3/4 cup Cottage cheese, light/low fat 1/2 cup Blueberries 1/4 Kiwi 1/4 cup Mandarin orange, canned 5 oz Beef, lean cuts 1/3 cup Sweet potato 3 cups Broccoli 1/2 cup Grapes.13 C.75 C A quick and 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. Mackerel with a Salad Try pan-frying the mackerel until done and then adding lemon juice and seasonings for flavor. You can make a salad dressing out of olive oil, vinegar, and spices if you like. In a mixing bowl combine all ingredients and gently blend. Serve immediately. Steak Dinner Mix oil with your favourite seasonings and brush mixture on your steak. Grill steak to your preference. 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: 26 Carbohydrates: 13 Fat:

13 Day: Egg whites 1 cup Peaches, canned 21 grams Protein powder 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries 2 cups Vegetable soup 4 oz Cheese, low or non fat 4 Crackers 1/2 cup Cottage cheese, light/low fat 8 Cherries 18 Peanuts 7 1/2 oz Catfish 3/4 cup Beans, green or yellow 1 3/4 cups Spinach 1/3 cup Rice 1 Peach 2.00 A 4.00 P A simple breakfast. Enjoy fruit on the side. with Fruit A tasty bowl of soup with crackers. Enjoy the cheese on the side. Mix all the ingredients together and enjoy cold. Cajun Catfish Sprinkle catfish generously with cajun spice, then brush with oil. Bake at 350 for approximately minutes or until done. Steam vegetables and serve with rice. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

14 Day: /2 cups Cottage cheese, light/low fat 3/4 cup Cereal, cold 1/2 cup Raspberries 1/2 cup Peaches, canned 6 oz Pork chop 1 1/2 cups Beans, green or yellow 2/3 cup Rice Snack Meal : P:3 C:2 F: 2 2 oz Cheese, low or non fat 1/3 cup Oatmeal 6 Almonds, whole 7 1/2 oz Shrimp 1/4 cup Pasta 1/2 cup Tomato sauce 1/2 cup Blueberries 1 A healthy breakfast of cereal and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. Pork Chop with Rice and Vegetables Season the vegetables any way you like. Mix yogurt and oatmeal together, topping with nuts. Enjoy cheese on the side or grate and mix together. 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. 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: 26 Carbohydrates: 13 Fat:

15 Day: 13 4 Egg whites 3 oz Cheese, low or non fat 1/2 cup Mushrooms 1/4 cup Onions 1/2 cup Spinach 1/4 Pepper (bell or cubanelle) 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 12 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 1 tbsp Almonds, slivered 6 oz Beef, lean cuts 1/4 cup Onions 1/4 cup Kidney beans 3/4 cup Beans, green or yellow 1 Pepper (bell or cubanelle) 1/4 cup Tomato, puree 3 oz Cheese, low or non fat 6 Apricots 3 Macadamia nuts 7 1/2 oz Salmon steak 12 spears Asparagus 1/2 cup Onions 3/4 cup Papaya.14 C.13 C.33 PC 1.00 P 1.71 P.19 C 1.00 F Florentine Omelet Sauté vegetables til soft in olive oil, add eggs, season and cook til set. Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately. Beef Stir-Fry Simple and delicious, just saute the beef until it starts to brown, then add chopped vegetables. Season with your choice of spices. Using dried apricots makes this an especially easy snack to take with you. Grilled Salmon with Herbed Asparagus Marinate vegetables in water, olive oil, garlic, salt, pepper and thyme before preparing the meal (at least two hours is best). Grill the fish, brushing with marinade regularly. Lightly sauté vegetables. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

16 Day: 14 2 oz Cheese, low or non fat 1/2 Pear 5 Macadamia nuts 21 grams Protein powder 1 cup Strawberries 4 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/2 cup Strawberries 1 Corn tortillas 1/4 cup Salsa 1/4 cup Onions 1/2 Tomato 1/2 Pepper (bell or cubanelle) 6 Almonds, whole 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 3 tbsp Almonds, slivered 1 1/4 cups Goat cheese, light/low fat 3 cups Lettuce, romaine 1/3 cup Artichoke hearts 1/2 Tomato 1/2 cup Cucumber 1/4 Pepper (bell or cubanelle) 1/2 cup Pineapple 5 tbsp Almonds, slivered 1 cup Raspberries 4.00 P 1.30 C.33 C.13 C.13 C A quick, easy, and tasty breakfast to start your day. 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. Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! Crumbled Cheese Salad For this gourmet salad, chop lettuce and vegetables. Toss with a healthy dressing (or just oil and vinegar), then crumble cheese on top. Sprinkle with nuts and enjoy! The fruit is for dessert. with Fruit Total Daily : Protein: 26 Carbohydrates: 13 Fat:

17 Day: 15 3 oz Cheese, low or non fat 1/2 cup Bran cereal, all varieties 1/2 cup Guava 6 oz Beef, lean cuts 1/4 cup Onions 1/4 cup Kidney beans 3/4 cup Beans, green or yellow 1 Pepper (bell or cubanelle) 1/4 cup Tomato, puree 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 3 tbsp Almonds, slivered 5 oz Beef, lean cuts 1/3 cup Sweet potato 3 cups Broccoli 21 grams Protein powder 1/2 Orange 1 cup Raspberries 12 Peanuts 1 A healthy breakfast with plenty of fibre. Add a dash of olive oil to your cereal along with milk to perfectly balance the meal. Enjoy the cheese on the side. Beef Stir-Fry Simple and delicious, just saute the beef until it starts to brown, then add chopped vegetables. Season with your choice of spices. Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! Steak Dinner Mix oil with your favourite seasonings and brush mixture on your steak. Grill steak to your preference. 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: 26 Carbohydrates: 13 Fat:

18 Day: 16 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 1/2 cup Peaches, canned 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 1/2 cup Cottage cheese, light/low fat 8 Cherries 18 Peanuts 5 oz Beef, lean cuts 1/3 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 1/2 cup Blueberries.50 PC 3.50 P.20 C.38 C.06 C.75 C.05 C.13 C 1.00 F Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. 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. Mix all the ingredients together and enjoy cold. 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 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.

19 Day: Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes 1/2 cup Guava 6 oz Veal 2 cups Cherry tomatoes 4 cups Turnip greens 1 cup Mushrooms 1/4 cup Onions 3/4 cup Cottage cheese, light/low fat 1/2 cup Blueberries 1/4 Kiwi 1/4 cup Mandarin orange, canned 7 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/4 cup Chickpeas 1 cup Mushrooms 1 cup Raspberries.75 C Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. Veal Stew Simple but delicious. Brown the meat with the onions in the olive oil, then add vegetables and some water. Season with salt, pepper, garlic, and rosemary. In a mixing bowl combine all ingredients and gently blend. Serve immediately. 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 Total Daily : Protein: 26 Carbohydrates: 13 Fat:

20 Day: 18 2 oz Cheese, low or non fat 1/2 Pear 5 Macadamia nuts 21 grams Protein powder 1/2 Nectarine 6 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms 3 oz Cheese, low or non fat 1 Orange 18 Peanuts 5 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1/2 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 3/4 Tomato 1/2 cup Broccoli 1/2 cup Grapes.30 C.38 C.17 C A quick, easy, and tasty breakfast to start your day. 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, Orange and Peanuts. A quick snack to keep you going! 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. 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: 26 Carbohydrates: 13 Fat:

21 Day: Egg whites 2/3 cup Oatmeal 1 Kiwi 9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 5 tbsp Almonds, slivered 1/8 Cantaloupe 1 1/2 Apricots 5 oz Chicken breast, skinless 1/4 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/4 cup Tomato, puree 1/2 Tangelo.67 C Eggs with oatmeal on the side. with Fruit 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! Combine these ingredients for a refreshing snack! Chicken Cacciatore Chop the vegetables and mix with the tomato puree, then cover the chicken with this mixture and bake. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

22 Day: Egg whites 1 cup Peaches, canned 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 12 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 1 tbsp Almonds, slivered 6 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms 7 grams Protein powder 2 oz Cheese, low or non fat 2/3 cup Applesauce 3 tbsp Almonds, slivered 1 1/4 cups Goat cheese, light/low fat 3 cups Lettuce, romaine 1/3 cup Artichoke hearts 1/2 Tomato 1/2 cup Cucumber 1/4 Pepper (bell or cubanelle) 1/2 cup Pineapple 5 tbsp Almonds, slivered 2 oz Tofu 1/2 Cantaloupe.33 PC 1.00 P 1.71 P.19 C 1.00 F 1.00 P.30 C.33 C.13 C.13 C 1.00 P A simple breakfast. Enjoy fruit on the side. Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately. 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, Protein, Applesauce & Almonds Mix protein powder with applesauce and top with almonds. Eat cheese separately. Crumbled Cheese Salad For this gourmet salad, chop lettuce and vegetables. Toss with a healthy dressing (or just oil and vinegar), then crumble cheese on top. Sprinkle with nuts and enjoy! The fruit is for dessert. 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: 26 Carbohydrates: 13 Fat:

23 Day: /2 cups Cottage cheese, light/low fat 3/4 cup Cereal, cold 1/2 cup Raspberries 8 Cherries 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered 7 1/2 oz Shrimp 1/4 cup Pasta 1/2 cup Tomato sauce 1 Peach 1.33 C.67 C A healthy breakfast of cereal and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. 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! 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. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

24 Day: 22 4 Egg whites 3 oz Cheese, low or non fat 1/2 cup Mushrooms 1/4 cup Onions 1/2 cup Spinach 1/4 Pepper (bell or cubanelle) 1/2 cup Raspberries 1/2 cup Strawberries 1/2 cup Lentils 1 cup Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 3 tbsp Almonds, slivered 5 oz Beef, lean cuts 1/3 cup Sweet potato 3 cups Broccoli 1/2 cup Grapes.14 C.13 C C 4.00 P.08 C 1 Florentine Omelet Sauté vegetables til soft in olive oil, add eggs, season and cook til set. 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. Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! Steak Dinner Mix oil with your favourite seasonings and brush mixture on your steak. Grill steak to your preference. 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: 26 Carbohydrates: 13 Fat:

25 Day: Egg whites 1 cup Peaches, canned 1/2 cup Guava 9 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts 4 oz Beef, lean cuts 1/2 cup Mushrooms 1/4 cup Onions 1/2 cup Beans, green or yellow 1/2 Tangelo 4.00 P.33 C A simple breakfast. Enjoy fruit on the side. Protein Smoothie 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 and Grape Snack Enjoy items 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. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

26 Day: /2 cups Cottage cheese, light/low fat 3/4 cup Cereal, cold 1/2 cup Raspberries 8 Cherries 6 oz Snapper 2 oz Anchovies 1 cup Leeks 1/2 cup Pasta 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered 1/4 cup Lentils 6 oz Snapper 1 cup Leeks 1/2 Tangelo P 4.00 P A healthy breakfast of cereal and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. Grilled Snapper with Anchovy Sauce Chop the anchovies and mix with a little fresh lemon juice, oil, salt and pepper. Chop leeks and saute, then add the anchovy mixture. Grill the snapper and put sauce on top. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Spicy Snapper and Vegetables Pan fry the snapper with the chopped leeks, some garlic, salt and pepper and some hot spices, like Cajun spice, cayenne or chili powder. Enjoy the lentils on the side. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

27 Day: 25 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 8 Cherries 6 oz Veal 2 cups Cherry tomatoes 4 cups Turnip greens 1 cup Mushrooms 1/4 cup Onions 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered 6 oz Scallops 1 cup Beans, green or yellow 1/2 Lemon 1 Peach.50 PC 3.50 P 4.00 P.67 C Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. Veal Stew Simple but delicious. Brown the meat with the onions in the olive oil, then add vegetables and some water. Season with salt, pepper, garlic, and rosemary. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Scallops with vegetables and yogurt for dessert. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

28 Day: Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes 3/4 cup Watermelon 6 oz Beef, lean cuts 1/4 cup Onions 1/4 cup Kidney beans 3/4 cup Beans, green or yellow 1 Pepper (bell or cubanelle) 1/4 cup Tomato, puree Snack Meal : P:3 C:2 F: 2 1/8 Cantaloupe 1 1/2 Apricots 6 oz Scallops 1 cup Beans, green or yellow 1/2 Lemon 1/2 Tangelo 4.00 P.67 C 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. Beef Stir-Fry Simple and delicious, just saute the beef until it starts to brown, then add chopped vegetables. Season with your choice of spices. Combine these ingredients for a refreshing snack! Scallops with vegetables and yogurt for dessert. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

29 Day: 27 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 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 12 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 1 tbsp Almonds, slivered 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder 7 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/4 cup Chickpeas 1 cup Mushrooms 2 oz Tofu 1/2 Cantaloupe.50 PC 3.57 P.33 PC 1.00 P 1.71 P.19 C 1.00 F C 1.00 P 1.00 P Your favorite cereal mixed with fruit. Enjoy the cheese on the side. Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately. 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. Milk & Peanuts A tall glass of milk and a handful of peanuts. 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: 26 Carbohydrates: 13 Fat:

30 Day: /2 cups Cottage cheese, light/low fat 3/4 cup Cereal, cold 1/2 cup Raspberries 8 Cherries 9 oz Chicken breast, deli style 3/4 Cantaloupe 30 Peanuts 3/4 cup Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 3 tbsp Almonds, slivered 5 oz Beef, lean cuts 1/3 cup Sweet potato 3 cups Broccoli 1 cup Raspberries C A healthy breakfast of cereal and fruit. This meal is perfectly balanced! Just mix all the ingredients together and enjoy. Barbecued chicken breast with fruit and nuts. Simple but delicious! Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Steak Dinner Mix oil with your favourite seasonings and brush mixture on your steak. Grill steak to your preference. with Fruit Total Daily : Protein: 26 Carbohydrates: 13 Fat:

31 Day: Egg whites 1/3 cup Mandarin orange, canned 1 Kiwi 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 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 3 tbsp Almonds, slivered 7 1/2 oz Salmon steak 12 spears Asparagus 1/2 cup Onions 3/4 cup Papaya.20 C.38 C.06 C.75 C 1 A simple breakfast. Enjoy the fruit on the side. with Fruit 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. Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! Grilled Salmon with Herbed Asparagus Marinate vegetables in water, olive oil, garlic, salt, pepper and thyme before preparing the meal (at least two hours is best). Grill the fish, brushing with marinade regularly. Lightly sauté vegetables. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

32 Day: 30 3 oz Cheese, low or non fat 1/2 cup Bran cereal, all varieties 1/2 cup Guava 9 oz Mackerel 1/4 head Lettuce, iceberg 1/2 cup Artichoke hearts 1 1/2 cups Broccoli 1/4 cup Chickpeas 1 cup Celery 3/4 cup Bean sprouts 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts 7 1/2 oz Haddock 1 Pepper (bell or cubanelle) 1/4 cup Chickpeas 1 cup Mushrooms 21 grams Protein powder 1/2 Orange 1 cup Raspberries 12 Peanuts.13 C A healthy breakfast with plenty of fibre. Add a dash of olive oil to your cereal along with milk to perfectly balance the meal. Enjoy the cheese on the side. Protein Smoothie Mackerel with a Salad Try pan-frying the mackerel until done and then adding lemon juice and seasonings for flavor. You can make a salad dressing out of olive oil, vinegar, and spices if you like. 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: 26 Carbohydrates: 13 Fat:

33 Day: 31 3 oz Cheese, low or non fat 1/2 cup Bran cereal, all varieties 1/2 cup Peaches, canned 2 cups Vegetable soup 4 oz Cheese, low or non fat 4 Crackers 3/4 cup Ricotta cheese, skim 4 Crackers 2 pieces Dates 3 tbsp Almonds, slivered 5 oz Chicken breast, skinless 1/4 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/4 cup Tomato, puree 1/8 Cantaloupe 1/3 cup Honeydew melon 2.00 A 4.00 P.67 C A healthy breakfast with plenty of fibre. Add a dash of olive oil to your cereal along with milk to perfectly balance the meal. Enjoy the cheese on the side. A tasty bowl of soup with crackers. Enjoy the cheese on the side. Mince the dates, then mix with almonds and ricotta cheese. Spread on crackers and enjoy. This is a tasty and filling snack! 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: 26 Carbohydrates: 13 Fat:

34 Day: 32 4 Egg whites 3 oz Cheese, low or non fat 1/2 cup Mushrooms 1/4 cup Onions 1/2 cup Spinach 1/4 Pepper (bell or cubanelle) 3/4 cup Watermelon 2 cups Vegetable soup 4 oz Cheese, low or non fat 4 Crackers 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder 1 1/4 cups Goat cheese, light/low fat 3 cups Lettuce, romaine 1/3 cup Artichoke hearts 1/2 Tomato 1/2 cup Cucumber 1/4 Pepper (bell or cubanelle) 1/2 cup Pineapple 5 tbsp Almonds, slivered 21 grams Protein powder 1/2 Orange 1 cup Raspberries 12 Peanuts.14 C.13 C 2.00 A 4.00 P C 1.00 P.30 C.33 C.13 C.13 C Florentine Omelet Sauté vegetables til soft in olive oil, add eggs, season and cook til set. Put all ingredients in blender over ice and blend. Add water to create desired consistency. A tasty bowl of soup with crackers. Enjoy the cheese on the side. Milk & Peanuts A tall glass of milk and a handful of peanuts. Crumbled Cheese Salad For this gourmet salad, chop lettuce and vegetables. Toss with a healthy dressing (or just oil and vinegar), then crumble cheese on top. Sprinkle with nuts and enjoy! The fruit is for dessert. 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: 26 Carbohydrates: 13 Fat:

35 Day: 33 4 Egg whites 3 oz Cheese, low or non fat 1/2 cup Mushrooms 1/4 cup Onions 1/2 cup Spinach 1/4 Pepper (bell or cubanelle) 1/4 cup Blackberries 1/4 cup Blueberries 6 oz Chicken breast, skinless 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Pepper (bell or cubanelle) 1 Tomato 1 cup Raspberries 2 cups Milk, low fat (1%) 18 Peanuts 7 grams Protein powder 7 1/2 oz Salmon steak 12 spears Asparagus 1/2 cup Onions 3/4 cup Papaya.14 C.13 C C 1.00 P Florentine Omelet Sauté vegetables til soft in olive oil, add eggs, season and cook til set. 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. Milk & Peanuts A tall glass of milk and a handful of peanuts. Grilled Salmon with Herbed Asparagus Marinate vegetables in water, olive oil, garlic, salt, pepper and thyme before preparing the meal (at least two hours is best). Grill the fish, brushing with marinade regularly. Lightly sauté vegetables. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

36 Day: 34 2 oz Cheese, low or non fat 1/2 Pear 5 Macadamia nuts 21 grams Protein powder 21 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi 6 oz Veal 2 cups Cherry tomatoes 4 cups Turnip greens 1 cup Mushrooms 1/4 cup Onions 3 oz Cheese, low or non fat 6 Apricots 3 Macadamia nuts 5 oz Beef, lean cuts 1 cup Broccoli 3/4 cup Brussels sprouts 1 cup Cauliflower 1/4 cup Chickpeas 1/2 Tangelo.33 C A quick, easy, and tasty breakfast to start your day. with Fruit Veal Stew Simple but delicious. Brown the meat with the onions in the olive oil, then add vegetables and some water. Season with salt, pepper, garlic, and rosemary. Using dried apricots makes this an especially easy snack to take with you. 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: 26 Carbohydrates: 13 Fat:

37 Day: 35 2 oz Cheese, low or non fat 1/2 Pear 5 Macadamia nuts 21 grams Protein powder 1/2 cup Peaches, canned 6 oz Pork chop 1 1/2 cups Beans, green or yellow 2/3 cup Rice 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts 7 1/2 oz Catfish 3/4 cup Beans, green or yellow 1 3/4 cups Spinach 1/3 cup Rice 3/4 cup Papaya A quick, easy, and tasty breakfast to start your day. Pork Chop with Rice and Vegetables Season the vegetables any way you like. Cheese, Applesauce & Peanuts Enjoy this quick snack. Cajun Catfish Sprinkle catfish generously with cajun spice, then brush with oil. Bake at 350 for approximately minutes or until done. Steam vegetables and serve with rice. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

38 Day: 36 2 oz Cheese, low or non fat 1/2 Nectarine 30 Peanuts 21 grams Protein powder 1/2 cup Guava 6 oz Snapper 2 oz Anchovies 1 cup Leeks 1/2 cup Pasta 1/2 cup Cottage cheese, light/low fat 8 Cherries 18 Peanuts 5 oz Beef, lean cuts 2 cups Zucchini 1/3 cup Rice 30 Peanuts 1/2 cup Blueberries 4.00 P A quick and tasty breakfast. Grilled Snapper with Anchovy Sauce Chop the anchovies and mix with a little fresh lemon juice, oil, salt and pepper. Chop leeks and saute, then add the anchovy mixture. Grill the snapper and put sauce on top. Mix all the ingredients together and enjoy cold. 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: 26 Carbohydrates: 13 Fat:

39 Day: 37 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 1/2 Nectarine 6 oz Beef, lean cuts 1/4 cup Onions 1/4 cup Kidney beans 3/4 cup Beans, green or yellow 1 Pepper (bell or cubanelle) 1/4 cup Tomato, puree 3/4 cup Cottage cheese, light/low fat 1/2 cup Blueberries 1/4 Kiwi 1/4 cup Mandarin orange, canned 5 oz Beef, lean cuts 2 cups Zucchini 1/3 cup Rice 30 Peanuts 1/8 Cantaloupe 1/3 cup Honeydew melon.50 PC 3.57 P.75 C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. with Fruit Beef Stir-Fry Simple and delicious, just saute the beef until it starts to brown, then add chopped vegetables. Season with your choice of spices. In a mixing bowl combine all ingredients and gently blend. Serve immediately. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. with Fruit Total Daily : Protein: 26 Carbohydrates: 13 Fat:

40 Day: Egg whites 2/3 cup Oatmeal 21 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi 4 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/2 cup Strawberries 1 Corn tortillas 1/4 cup Salsa 1/4 cup Onions 1/2 Tomato 1/2 Pepper (bell or cubanelle) 6 Almonds, whole 3 oz Cheese, low or non fat 6 Apricots 3 Macadamia nuts 7 1/2 oz Shrimp 1/4 cup Pasta 1/2 cup Tomato sauce 3/4 cup Papaya 4.00 P Eggs with oatmeal on the side. 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. Using dried apricots makes this an especially easy snack to take with you. 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. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

41 Day: grams Protein powder 1/2 slice Whole grain bread 1/3 Banana 2 cups Vegetable soup 4 oz Cheese, low or non fat 4 Crackers 1/8 Cantaloupe 1 1/2 Apricots 5 oz Beef, lean cuts 1/3 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 1 Peach 2.00 A 4.00 P.05 C.13 C 1.00 F 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. A tasty bowl of soup with crackers. Enjoy the cheese on the side. 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: 26 Carbohydrates: 13 Fat:

42 Day: grams Protein powder 1/2 slice Whole grain bread 1/2 cup Guava 6 oz Pork chop 1 1/2 cups Beans, green or yellow 2/3 cup Rice Snack Meal : P:3 C:2 F: 2 2 cups Milk, low fat (1%) 12 Peanuts 7 grams Protein powder 1/4 cup Lentils 6 oz Snapper 1 cup Leeks 1 cup Raspberries C 1.00 P 4.00 P Yogurt and toast. Mix the protein powder and olive oil into the yogurt. Protein Smoothie Pork Chop with Rice and Vegetables Season the vegetables any way you like. Milk & Peanuts A tall glass of milk and a handful of peanuts. Spicy Snapper and Vegetables Pan fry the snapper with the chopped leeks, some garlic, salt and pepper and some hot spices, like Cajun spice, cayenne or chili powder. Enjoy the lentils on the side. with Fruit Total Daily : Protein: 26 Carbohydrates: 13 Fat:

43 Day: Egg whites 1 cup Peaches, canned 1/3 Banana 9 oz Chicken breast, deli style 3/4 Cantaloupe 30 Peanuts 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered 5 oz Chicken breast, skinless 1/4 cup Onions 1 cup Tomatoes 1 Pepper (bell or cubanelle) 1/4 cup Tomato, puree 1/2 cup Blueberries 3.00 C.33 C.67 C.67 C A simple breakfast. Enjoy fruit 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. Barbecued chicken breast with fruit and nuts. Simple but delicious! 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. 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: 26 Carbohydrates: 13 Fat:

44 Day: 42 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 1/2 cup Peaches, canned 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 3 oz Cheese, low or non fat 2/3 cup Applesauce 18 Peanuts 5 oz Beef, lean cuts 1/3 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 1/2 cup Grapes.50 PC 3.50 P.20 C.38 C.06 C.75 C.05 C.13 C 1.00 F Veggie Omelets Sauté vegetables until softened, stir in egg whites. Cook until set with seasoning of your choice. Enjoy nectarine separately. 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. 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). 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: 26 Carbohydrates: 13 Fat:

45 Day: 43 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 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 12 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 1 tbsp Almonds, slivered 4 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/2 cup Strawberries 1 Corn tortillas 1/4 cup Salsa 1/4 cup Onions 1/2 Tomato 1/2 Pepper (bell or cubanelle) 6 Almonds, whole 3 oz Cheese, low or non fat 1 cup Grapes 18 Peanuts 1 1/4 cups Goat cheese, light/low fat 3 cups Lettuce, romaine 1/3 cup Artichoke hearts 1/2 Tomato 1/2 cup Cucumber 1/4 Pepper (bell or cubanelle) 1/2 cup Pineapple 5 tbsp Almonds, slivered 1 Peach.50 PC 3.57 P.33 PC 1.00 P 1.71 P.19 C 1.00 F 4.00 P.30 C.33 C.13 C.13 C Your favorite cereal mixed with fruit. Enjoy the cheese on the side. Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately. 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. Cheese and Grape Snack Enjoy items separately! Crumbled Cheese Salad For this gourmet salad, chop lettuce and vegetables. Toss with a healthy dressing (or just oil and vinegar), then crumble cheese on top. Sprinkle with nuts and enjoy! The fruit is for dessert.

46 Day: grams Protein powder 1/2 slice Whole grain bread 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 12 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 1 tbsp Almonds, slivered 9 oz Mackerel 1/4 head Lettuce, iceberg 1/2 cup Artichoke hearts 1 1/2 cups Broccoli 1/4 cup Chickpeas 1 cup Celery 3/4 cup Bean sprouts 7 grams Protein powder 2 oz Cheese, low or non fat 2/3 cup Applesauce 3 tbsp Almonds, slivered 7 1/2 oz Catfish 3/4 cup Beans, green or yellow 1 3/4 cups Spinach 1/3 cup Rice 3/4 cup Papaya.33 PC 1.00 P 1.71 P.19 C 1.00 F.13 C 1.00 P Yogurt and toast. Mix the protein powder and olive oil into the yogurt. Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately. Mackerel with a Salad Try pan-frying the mackerel until done and then adding lemon juice and seasonings for flavor. You can make a salad dressing out of olive oil, vinegar, and spices if you like. Cheese, Protein, Applesauce & Almonds Mix protein powder with applesauce and top with almonds. Eat cheese separately. Cajun Catfish Sprinkle catfish generously with cajun spice, then brush with oil. Bake at 350 for approximately minutes or until done. Steam vegetables and serve with rice. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

47 Day: 45 2 oz Cheese, low or non fat 1/2 Pear 5 Macadamia nuts 21 grams Protein powder 21 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi 4 oz Beef, lean cuts 2 oz Cheese, low or non fat 1/2 cup Strawberries 1 Corn tortillas 1/4 cup Salsa 1/4 cup Onions 1/2 Tomato 1/2 Pepper (bell or cubanelle) 6 Almonds, whole 1/2 cup Cottage cheese, light/low fat 8 Cherries 18 Peanuts 5 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1/2 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 3/4 Tomato 1/2 cup Broccoli 1/8 Cantaloupe 1/3 cup Honeydew melon 4.00 P.30 C.38 C.17 C A quick, easy, and tasty breakfast to start your day. 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. Mix all the ingredients together and enjoy cold. 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. with Fruit Total Daily : Protein: 26 Carbohydrates: 13 Fat:

48 Day: 46 2 oz Cheese, low or non fat 1/2 Nectarine 30 Peanuts 21 grams Protein powder 1 cup Strawberries 9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 5 tbsp Almonds, slivered 3 oz Cheese, low or non fat 6 Apricots 3 Macadamia nuts 6 oz Scallops 1 cup Beans, green or yellow 1/2 Lemon 1 cup Raspberries 4.00 P.67 C A quick and tasty breakfast. with Fruit 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! Using dried apricots makes this an especially easy snack to take with you. Scallops with vegetables and yogurt for dessert. with Fruit Total Daily : Protein: 26 Carbohydrates: 13 Fat:

49 Day: Egg whites 1/3 cup Mandarin orange, canned 1/2 cup Raspberries 1/2 cup Strawberries 1/2 cup Lentils 1 cup Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) 2 oz Cheese, low or non fat 1/3 cup Oatmeal 9 Almonds, whole 5 oz Beef, lean cuts 1 cup Broccoli 3/4 cup Brussels sprouts 1 cup Cauliflower 1/4 cup Chickpeas 1 Peach C 4.00 P.08 C.33 C 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. Mix yogurt and oatmeal together, topping with nuts. Enjoy cheese on the side or grate and mix together. Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

50 Day: Egg whites 1 cup Peaches, canned 21 grams Protein powder 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries 9 oz Mackerel 1/4 head Lettuce, iceberg 1/2 cup Artichoke hearts 1 1/2 cups Broccoli 1/4 cup Chickpeas 1 cup Celery 3/4 cup Bean sprouts 3/4 cup Cottage cheese, light/low fat 1/6 Grapefruit 1/3 cup Mandarin orange, canned 1/3 Apple 3 tbsp Almonds, slivered 7 1/2 oz Shrimp 1/4 cup Pasta 1/2 cup Tomato sauce 1/2 cup Blueberries.13 C.33 C.67 C A simple breakfast. Enjoy fruit on the side. with Fruit Mackerel with a Salad Try pan-frying the mackerel until done and then adding lemon juice and seasonings for flavor. You can make a salad dressing out of olive oil, vinegar, and spices if you like. 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! 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. 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: 26 Carbohydrates: 13 Fat:

51 Day: Egg whites 2/3 cup Oatmeal 1 Kiwi 1/2 cup Lentils 1 cup Goat cheese, light/low fat 1 cup Strawberries 1/4 cup Scallions (green onions) 3/4 cup Ricotta cheese, skim 4 Crackers 2 pieces Dates 3 tbsp Almonds, slivered 1/4 cup Lentils 6 oz Snapper 1 cup Leeks 1 Peach C 4.00 P.08 C 4.00 P Eggs with oatmeal 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. Mince the dates, then mix with almonds and ricotta cheese. Spread on crackers and enjoy. This is a tasty and filling snack! Spicy Snapper and Vegetables Pan fry the snapper with the chopped leeks, some garlic, salt and pepper and some hot spices, like Cajun spice, cayenne or chili powder. Enjoy the lentils on the side. Total Daily : Protein: 26 Carbohydrates: 13 Fat:

52 Day: 50 2 oz Cheese, low or non fat 1/2 Pear 5 Macadamia nuts 21 grams Protein powder 1/2 cup Guava 9 oz Chicken breast, deli style 3/4 Cantaloupe 30 Peanuts 3 oz Cheese, low or non fat 1 Orange 18 Peanuts 4 oz Beef, lean cuts 1/2 cup Mushrooms 1/4 cup Onions 1/2 cup Beans, green or yellow 3/4 cup Papaya 3.00 C 4.00 P.33 C A quick, easy, and tasty breakfast to start your day. Protein Smoothie Barbecued chicken breast with fruit and nuts. Simple but delicious! Cheese, Orange and Peanuts. A quick snack to keep you going! 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: 26 Carbohydrates: 13 Fat:

53 Day: Egg whites 1 cup Peaches, canned 1/2 Nectarine 6 oz Pork, lean 1 1/2 cups Cabbage 1/2 cup Chickpeas 1 cup Mushrooms 3/4 cup Cottage cheese, light/low fat 1/2 cup Blueberries 1/4 Kiwi 1/4 cup Mandarin orange, canned 4 oz Beef, lean cuts 1/2 cup Mushrooms 1/4 cup Onions 1/2 cup Beans, green or yellow 1 cup Raspberries.75 C 4.00 P.33 C A simple breakfast. Enjoy fruit 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. In a mixing bowl combine all ingredients and gently blend. Serve immediately. 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 Total Daily : Protein: 26 Carbohydrates: 13 Fat:

54 Day: Egg whites 1 cup Peaches, canned 21 grams Protein powder 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries 9 oz Shrimp 1 Pepper (bell or cubanelle) 3/4 cup Broccoli 1 cup Cauliflower 1/2 cup Chickpeas 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 3 tbsp Almonds, slivered 5 oz Beef, lean cuts 1 cup Broccoli 3/4 cup Brussels sprouts 1 cup Cauliflower 1/4 cup Chickpeas 1/2 Tangelo 1.33 C A simple breakfast. Enjoy fruit on the side. 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! Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! 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: 26 Carbohydrates: 13 Fat:

55 Day: Egg whites 1/3 cup Mandarin orange, canned 1/3 Banana 6 oz Snapper 2 oz Anchovies 1 cup Leeks 1/2 cup Pasta 7 grams Protein powder 2 oz Cheese, low or non fat 2/3 cup Applesauce 3 tbsp Almonds, slivered 7 1/2 oz Catfish 3/4 cup Beans, green or yellow 1 3/4 cups Spinach 1/3 cup Rice 1/2 cup Blueberries 4.00 P 1.00 P A simple breakfast. Enjoy the fruit 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. Grilled Snapper with Anchovy Sauce Chop the anchovies and mix with a little fresh lemon juice, oil, salt and pepper. Chop leeks and saute, then add the anchovy mixture. Grill the snapper and put sauce on top. Cheese, Protein, Applesauce & Almonds Mix protein powder with applesauce and top with almonds. Eat cheese separately. Cajun Catfish Sprinkle catfish generously with cajun spice, then brush with oil. Bake at 350 for approximately minutes or until done. Steam vegetables and serve with rice. 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: 26 Carbohydrates: 13 Fat:

56 Day: Egg whites 2 cups Mushrooms 1 1/2 cups Tomatoes 1/4 cup Blackberries 1/4 cup Blueberries 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: 2 3 oz Cheese, low or non fat 1 cup Grapes 12 Peanuts 5 oz Chicken breast, skinless 1/3 cup Fruit cocktail 1/2 Pepper (bell or cubanelle) 3 cups Lettuce, romaine 3/4 Tomato 1/2 cup Broccoli 2 oz Tofu 1/2 Cantaloupe.30 C.38 C.17 C 1.00 P Scrambled eggs with stewed vegetables. Try seasoning the vegetables with salt, pepper, garlic and basil. 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 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. 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: 26 Carbohydrates: 13 Fat:

57 Day: 55 2 oz Cheese, low or non fat 1/2 Nectarine 30 Peanuts 21 grams Protein powder 3/4 cup Watermelon 9 oz Chicken breast, deli style 1/4 cup Blueberries 1/4 Cantaloupe 1/4 cup Grapes 2/3 cup Honeydew melon 5 tbsp Almonds, slivered 3/4 cup Cottage cheese, light/low fat 1/2 cup Blueberries 1/4 Kiwi 1/4 cup Mandarin orange, canned 7 1/2 oz Salmon steak 12 spears Asparagus 1/2 cup Onions 1 cup Raspberries.75 C A quick and tasty breakfast. 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! In a mixing bowl combine all ingredients and gently blend. Serve immediately. Grilled Salmon with Herbed Asparagus Marinate vegetables in water, olive oil, garlic, salt, pepper and thyme before preparing the meal (at least two hours is best). Grill the fish, brushing with marinade regularly. Lightly sauté vegetables. with Fruit Total Daily : Protein: 26 Carbohydrates: 13 Fat:

58 Day: 56 2 oz Cheese, low or non fat 1/2 Pear 5 Macadamia nuts 21 grams Protein powder 21 grams Protein powder 1/2 cup Blueberries 1/2 cup Raspberries 1/2 cup Strawberries 6 oz Pork chop 1 1/2 cups Beans, green or yellow 2/3 cup Rice 3/4 cup Ricotta cheese, skim 4 Crackers 2 pieces Dates 3 tbsp Almonds, slivered 5 oz Beef, lean cuts 2 cups Zucchini 1/3 cup Rice 30 Peanuts 1/2 cup Blueberries A quick, easy, and tasty breakfast to start your day. with Fruit Pork Chop with Rice and Vegetables Season the vegetables any way you like. Mince the dates, then mix with almonds and ricotta cheese. Spread on crackers and enjoy. This is a tasty and filling snack! 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: 26 Carbohydrates: 13 Fat:

59 Day: 57 Breakfast - Meal : P:5 C:3 F:5 4 oz Mozzarella cheese, light/low fat 2/3 cup Fruit cocktail Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 2 tbsp Almonds, slivered Mid Meal - Meal : P:5 C:3 F:4 1 1/4 cups Cottage cheese, light/low fat 1 1/2 cups Broccoli 2 cups Cauliflower 2 cups Cucumber 1 Pepper (bell or cubanelle) 2 cups Mushrooms 12 Almonds, whole Snack - Meal : P:3 C:2 F: 2 3/4 cup Papaya Dinner - Meal : P:6 C:3 F:4 1/4 cup Yogurt, plain, low fat 5 1/2 oz Tuna, steak 1/4 cup Pineapple 1/4 cup Blueberries 1/3 cup Mandarin orange, canned 4 Cherries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries 4.00 P PC 5.50 P 384 A refreshing breakfast. Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! Cottage Cheese and Vegetables This meal illustrates that when you eat healthy, you can eat a lot. In fact, the amount of vegetables here might be too much unless you're really hungry, so feel free to reduce the quantity. Try dipping the veggies in the cottage cheese! Protein Smoothie Broiled Tuna Steak with Dill Sauce and Fruit Make the dill sauce with yogurt, seasonings, and about half a tablespoon of dill. (Dill is a spice that goes very well with most kinds of fish). with Fruit Total Daily : Protein: 25 Carbohydrates: 15 Fat:

60 Day: 58 Breakfast - Meal : P:5 C:3 F:5 1 cup Yogurt, plain, low fat 21 grams Protein powder 1/3 cup Mandarin orange, canned Snack - Meal : P:3 C:2 F:2 1/2 cup Cottage cheese, light/low fat 1 cup Raspberries 6 Cashews Mid Meal - Meal : P:5 C:3 F:4 1 1/3 cups Pea soup 2 oz Mozzarella cheese, light/low fat Snack - Meal : P:3 C:2 F: 2 1 cup Raspberries Dinner - Meal : P:6 C:3 F:4 9 oz Chicken breast, deli style 1 1/2 cups Beans, green or yellow 2 cups Mushrooms 2 cups Zucchini 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 Tangerine C A A refreshing breakfast. Mix the raspberries in with either the yogurt or cottage cheese and top with cashews. Either way, a great, quick snack! A bowl of soup and a glass of milk: it doesn't get much easier to prepare than that! with Fruit Spicy Chicken Salad Grill chicken until done. Sauté vegetables, add some Cajun seasoning and some chopped garlic to taste. Cut chicken into cubes and mix with vegetables. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

61 Day: 59 Breakfast - Meal : P:5 C:3 F:5 8 Egg whites 1 cup Blackberries Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 2/3 cup Oatmeal 6 Cashews Mid Meal - Meal : P:5 C:3 F:4 2 Eggs, whole 6 oz Tofu 1/4 cup Kidney beans 2 Peppers (bell or cubanelle) 1 cup Mushrooms 1/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1 cup Raspberries Dinner - Meal : P:6 C:3 F:4 1/4 cup Yogurt, plain, low fat 5 1/2 oz Tuna, steak 1/4 cup Pineapple 1/4 cup Blueberries 1/3 cup Mandarin orange, canned 4 Cherries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 3/4 cup Watermelon 4.00 P PC 5.50 P 384 Eggs with fruit. Mix oatmeal with cottage cheese. Top with cashews and enjoy! Stuffed Curry Peppers Hard-boil the egg, then chop into pieces. Cube the vegetables (except the peppers) and saute, then add the egg and cubed tofu. Core the peppers, stuff this mixture into them, and bake on high for 20 minutes. with Fruit Broiled Tuna Steak with Dill Sauce and Fruit Make the dill sauce with yogurt, seasonings, and about half a tablespoon of dill. (Dill is a spice that goes very well with most kinds of fish). Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

62 Day: 60 Breakfast - Meal : P:5 C:3 F:5 2 cups Milk, low fat (1%) 6 Egg whites 1/4 Cantaloupe Snack - Meal : P:3 C:2 F:2 2 oz Cheese, low or non fat 1/2 cup Blueberries 12 Peanuts Mid Meal - Meal : P:5 C:3 F:4 1 cup Yogurt, plain, low fat 21 grams Protein powder 1 cup Strawberries 12 Almonds, whole Snack - Meal : P:3 C:2 F: 2 1/3 Banana Dinner - Meal : P:6 C:3 F:4 6 oz Chicken breast, skinless 6 spears Asparagus 2 cups Cauliflower 2/3 cup Rice 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 21 grams Protein powder 1/2 Orange 1 cup Raspberries 1/3 tsp Olive or monounsaturated oil 6 Peanuts C 383 C F 1.00 F Cook egg whites any style for a nutritious breakfast. Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack. 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. 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. Chicken Dinner Brush chicken lightly with oil, broil or grill chicken. Mix oil with your spices of choice to add flavour. 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: 25 Carbohydrates: 15 Fat:

63 Day: 61 Breakfast - Meal : P:5 C:3 F:5 28 grams Protein powder 1/2 cup Cereal, cold 1 cup Strawberries Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 2/3 cup Fruit cocktail 12 Peanuts Mid Meal - Meal : P:5 C:3 F:4 1 1/4 cups Cottage cheese, light/low fat 2/3 cup Applesauce 1 Peach 12 Almonds, whole Snack - Meal : P:3 C:2 F: 2 1 cup Raspberries Dinner - Meal : P:6 C:3 F:4 6 oz Chicken breast, skinless 7 cups Spinach 1/2 cup Onions 1/4 cup Shallots 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1 Kiwi 4.00 P C 384 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. Cottage Cheese, Fruit Cocktail and Peanuts A nice, quick snack to satisfy those cravings! Cottage Cheese with Fruit Combine all ingredients with cinnamon & nutmeg (optional spices). with Fruit Spinach Chicken Create a vegetable mixture by sauteing the vegetables and seasoning with salt, pepper, and thyme. Put the chicken in a small baking dish, put vegetables on top, and cover with foil. Bake on high for 45 minutes or until done. with Fruit Total Daily : Protein: 25 Carbohydrates: 15 Fat:

64 Day: 62 Breakfast - Meal : P:5 C:3 F:5 4 Eggs, whole 3 cups Broccoli 3 1/2 cups Spinach Snack - Meal : P:3 C:2 F:2 2 oz Cheese, low or non fat 1/2 Apple 12 Peanuts Mid Meal - Meal : P:5 C:3 F:4 7 1/2 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 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1 cup Raspberries Dinner - Meal : P:6 C:3 F:4 6 oz Beef, lean cuts 3 1/2 cups Spinach 2 cups Mushrooms 1 1/2 cups Cabbage 1 Pepper (bell or cubanelle) 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/4 Nectarine 1/4 Orange 4.00 P C.13 C.13 C Poach eggs and serve on a bed of steamed spinach and vegetables. A nice, quick snack to satisfy those cravings! 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! with Fruit Beefy-Vegetable Stir-Fry Slice the beef, chop the vegetables, and then stir-fry everything together. You can season this one with some soy sauce, a dash of vinegar, some pepper (and maybe a little salt, but soy sauce is already quite salty, so be careful!) Enjoy this hearty meal. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

65 Day: 63 Breakfast - Meal : P:5 C:3 F:5 4 oz Mozzarella cheese, light/low fat 1/2 cup Cereal, cold 1/2 cup Pineapple Snack - Meal : P:3 C:2 F:2 3 oz Cheese, low or non fat 1/2 Cantaloupe 12 Peanuts Mid Meal - Meal : P:5 C:3 F:4 1 cup Yogurt, plain, low fat 21 grams Protein powder 1 cup Strawberries 12 Almonds, whole Snack - Meal : P:3 C:2 F: 2 1/2 cup Blueberries Dinner - Meal : P:6 C:3 F:4 6 oz Beef, lean cuts 3 1/2 cups Spinach 2 cups Mushrooms 1 1/2 cups Cabbage 1 Pepper (bell or cubanelle) 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1 Kiwi 4.00 P 383 C Enjoy your preferred, non-sugary cereal with milk and fruit. Have a slice of cheese on the side. Cheese, Nuts & Fruit Enjoy items separately! 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. 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. Beefy-Vegetable Stir-Fry Slice the beef, chop the vegetables, and then stir-fry everything together. You can season this one with some soy sauce, a dash of vinegar, some pepper (and maybe a little salt, but soy sauce is already quite salty, so be careful!) Enjoy this hearty meal. with Fruit Total Daily : Protein: 25 Carbohydrates: 15 Fat:

66 Day: 64 Breakfast - Meal : P:5 C:3 F:5 1/4 cup Yogurt, plain, low fat 9 Egg whites 1/2 cup Beans, black 1/4 Tomato 2 spears Asparagus 3/4 cup Spinach Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 6 Apricots 8 Pistachio nuts Mid Meal - Meal : P:5 C:3 F:4 1 cup Yogurt, plain, low fat 21 grams Protein powder 1 cup Strawberries 12 Almonds, whole Snack - Meal : P:3 C:2 F: 2 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:6 C:3 F:4 6 oz Beef, lean cuts 1 cup Cucumber 2 1/2 cups Lettuce, romaine 1 Tomato 1/4 cup Chickpeas 1/3 cup Rice 6 Peanuts Snack - Meal : P:3 C:2 F:2 1/2 Tangerine.50 PC 4.50 P.13 C.17 C.21 C 383 C F 384 Sauté vegetables until they are tender. Mix eggs and yogurt until smooth. Add salt, pepper, dill, chives, turmeric, chili powder, and celery salt to taste. Cook the egg mixture and spices in a pan and add the cooked vegetables. Cottage Cheese, Apricot & Pistachio Mix all the ingredients together and enjoy cold. Prepares well in advance as well. 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. with Fruit Steak and Salad Grill or broil steak, prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

67 Day: 65 Breakfast - Meal : P:5 C:3 F:5 4 oz Mozzarella cheese, light/low fat 1/2 cup Cereal, cold 1 Peach Snack - Meal : P:3 C:2 F:2 1 cup Yogurt, plain, low fat 8 Pistachio nuts 7 grams Protein powder Mid Meal - Meal : P:5 C:3 F:4 4 1/2 oz Chicken breast, deli style 1 oz Cheese, low or non fat 2 cups Lettuce, romaine 3/4 Pepper (bell or cubanelle) 1/2 cup Mushrooms 1/2 Tomato 1/4 cup Kidney beans 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1/2 cup Pineapple Dinner - Meal : P:6 C:3 F:4 9 oz Salmon steak 12 spears Asparagus 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1/4 Cantaloupe 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 3/4 cup Watermelon 4.00 P 383 C 1.00 P 1.00 P.20 C.38 C Enjoy your preferred, non-sugary cereal with milk and fruit. Have a slice of cheese on the side, or on your way to work. Yogurt & Pistachios Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! Deli Salad with Cheese Make a simple salad. Add deli meats and top with cheese. Add balsamic vinegar to olive oil to make dressing, mix in minced garlic to spice it up and enjoy! Teriyaki Salmon with Vegetables Grill salmon, brushing with teriyaki sauce every few minutes. Enjoy fruit for dessert. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

68 Day: 66 Breakfast - Meal : P:5 C:3 F:5 8 Egg whites 1 Egg, whole 1/4 cup Chickpeas 1/4 cup Kidney beans 2 Peppers (bell or cubanelle) Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 2 tbsp Almonds, slivered Mid Meal - Meal : P:5 C:3 F:4 4 1/2 oz Chicken breast, deli style 1 oz Cheese, low or non fat 2 cups Lettuce, romaine 3/4 Pepper (bell or cubanelle) 1/2 cup Mushrooms 1/2 Tomato 1/4 cup Kidney beans 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 3/4 cup Papaya Dinner - Meal : P:6 C:3 F:4 6 oz Beef, lean cuts 3 1/2 cups Spinach 2 cups Mushrooms 1 1/2 cups Cabbage 1 Pepper (bell or cubanelle) 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned 4.00 P 1.00 P P.20 C.38 C A great Mexican style omelet, especially when you add a bit of black pepper, hot sauce, mustard, turmeric and chili powder to the mix! Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! Deli Salad with Cheese Make a simple salad. Add deli meats and top with cheese. Add balsamic vinegar to olive oil to make dressing, mix in minced garlic to spice it up and enjoy! Protein Smoothie Beefy-Vegetable Stir-Fry Slice the beef, chop the vegetables, and then stir-fry everything together. You can season this one with some soy sauce, a dash of vinegar, some pepper (and maybe a little salt, but soy sauce is already quite salty, so be careful!) Enjoy this hearty meal. 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.

69 Day: 67 Breakfast - Meal : P:5 C:3 F:5 1/4 cup Yogurt, plain, low fat 9 Egg whites 1/2 cup Beans, black 1/4 Tomato 2 spears Asparagus 3/4 cup Spinach Snack - Meal : P:3 C:2 F:2 1/8 Cantaloupe 1 1/2 Apricots Mid Meal - Meal : P:5 C:3 F:4 5 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 1 Apple 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1 cup Raspberries Dinner - Meal : P:6 C:3 F:4 9 oz Salmon steak 1 1/2 cups Beans, green or yellow 2/3 cup Rice 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Milk, low fat (1%) 1/4 cup Yogurt, plain, low fat 1/4 cup Blueberries 1/6 cup Applesauce.50 PC 4.50 P.13 C.17 C.21 C PC.50 PC Sauté vegetables until they are tender. Mix eggs and yogurt until smooth. Add salt, pepper, dill, chives, turmeric, chili powder, and celery salt to taste. Cook the egg mixture and spices in a pan and add the cooked vegetables. Combine these ingredients for a refreshing snack! Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. with Fruit Grilled Teriyaki Salmon with Rice Brush the salmon lightly with a low-fat teriyaki sauce, then put in the oven at 350 degrees for about 20 minutes. Boil the rice. Meanwhile, steam the vegetables, seasoning with salt and pepper. 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: 25 Carbohydrates: 15 Fat:

70 Day: 68 Breakfast - Meal : P:5 C:3 F:5 2 cups Milk, low fat (1%) 6 Egg whites 1/4 Cantaloupe Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 2/3 cup Fruit cocktail 12 Peanuts Mid Meal - Meal : P:5 C:3 F:4 5 oz Tuna, canned in water 1/2 cup Grapes 1 cup Tomatoes 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 18 Peanuts 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1/3 cup Mango Dinner - Meal : P:6 C:3 F:4 9 oz Salmon steak 12 spears Asparagus 1 cup Mushrooms 1 Pepper (bell or cubanelle) 1/4 Cantaloupe 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned C C 1.00 F Cook egg whites any style for a nutritious breakfast. Cottage Cheese, Fruit Cocktail and Peanuts A nice, quick snack to satisfy those cravings! Tuna and Vegetable Salad Roughly chop the vegetables and mix with olive oil, a dash of balsamic vinegar and salt, pepper and thyme. Put the tuna on top (dashing with a little lemon juice if you want) and start eating! Enjoy the fruit for dessert. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Teriyaki Salmon with Vegetables Grill salmon, brushing with teriyaki sauce every few minutes. Enjoy fruit for dessert. 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: 25 Carbohydrates: 15 Fat:

71 Day: 69 Breakfast - Meal : P:5 C:3 F:5 8 Egg whites 1 cup Blackberries Snack - Meal : P:3 C:2 F:2 1/2 cup Cottage cheese, light/low fat 1 cup Raspberries 6 Cashews Mid Meal - Meal : P:5 C:3 F:4 1 1/4 cups Cottage cheese, light/low fat 1 1/2 cups Broccoli 2 cups Cauliflower 2 cups Cucumber 1 Pepper (bell or cubanelle) 2 cups Mushrooms 12 Almonds, whole Snack - Meal : P:3 C:2 F: 2 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 12 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 1 tbsp Almonds, slivered 1/3 tsp Olive or monounsaturated oil Dinner - Meal : P:6 C:3 F:4 6 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 4 tbsp Almonds, slivered Snack - Meal : P:3 C:2 F:2 1/2 cup Grapes 4.00 P PC 1.00 P 1.71 P.19 C 1.00 F 1.00 F 384 Eggs with fruit. Mix the raspberries in with either the yogurt or cottage cheese and top with cashews. Either way, a great, quick snack! Cottage Cheese and Vegetables This meal illustrates that when you eat healthy, you can eat a lot. In fact, the amount of vegetables here might be too much unless you're really hungry, so feel free to reduce the quantity. Try dipping the veggies in the cottage cheese! Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and 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: 25 Carbohydrates: 15 Fat:

72 Day: 70 Breakfast - Meal : P:5 C:3 F:5 28 grams Protein powder 1 cup Pineapple Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 2/3 cup Fruit cocktail 2 tbsp Almonds, slivered Mid Meal - Meal : P:5 C:3 F:4 10 oz Tofu 1/8 cup Carrots 2 Peppers (bell or cubanelle) 1 1/2 cups Cabbage 1 1/2 cups Tomatoes 1/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1/2 cup Blueberries Dinner - Meal : P:6 C:3 F:4 9 oz Salmon steak 1 1/2 cups Beans, green or yellow 2/3 cup Rice 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple 4.00 P C Chop the fruit and mix with the remaining ingredients. Mix cottage cheese and fruit cocktail in a bowl. This makes an easy, simple snack that you can enjoy at home or on the go. Spicy Tofu and Vegetables Spice this dish up with salt, pepper, crushed chili peppers, ginger, and a little soya sauce. 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. Grilled Teriyaki Salmon with Rice Brush the salmon lightly with a low-fat teriyaki sauce, then put in the oven at 350 degrees for about 20 minutes. Boil the rice. Meanwhile, steam the vegetables, seasoning with salt and pepper. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

73 Day: 71 Breakfast - Meal : P:5 C:3 F:5 4 oz Cheese, low or non fat 1 cup Bran cereal, all varieties Snack - Meal : P:3 C:2 F:2 3 oz Cheese, low or non fat 1 cup Grapes 6 Almonds, whole Mid Meal - Meal : P:5 C:3 F:4 1 1/2 oz Turkey breast, deli style 1 cup Egg substitute 1 1/2 slice Whole grain bread 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1/3 cup Mango Dinner - Meal : P:6 C:3 F:4 9 oz Salmon steak 1 1/2 cups Beans, green or yellow 2/3 cup Rice 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Pineapple 4.00 P P 4.00 P 3.00 C A healthy breakfast with plenty of fibre. Add a dash of olive oil to your cereal along with milk to perfectly balance the meal. Enjoy the cheese on the side. Cheese, Grapes & Almonds A great, quick snack! Toasted Western Chop deli meat (and a little onion and peppers if desired). In a small bowl combine with eggs. Preheat oil over medium heat, and add mixture. Serve on toasted bread. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Grilled Teriyaki Salmon with Rice Brush the salmon lightly with a low-fat teriyaki sauce, then put in the oven at 350 degrees for about 20 minutes. Boil the rice. Meanwhile, steam the vegetables, seasoning with salt and pepper. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

74 Day: 72 Breakfast - Meal : P:5 C:3 F:5 1 cup Yogurt, plain, low fat 21 grams Protein powder 1/3 cup Mandarin orange, canned Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 1/2 Grapefruit 1 cup Raspberries 6 Walnuts Mid Meal - Meal : P:5 C:3 F:4 1 1/2 oz Turkey breast, deli style 1 cup Egg substitute 1 1/2 slice Whole grain bread 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:6 C:3 F:4 1/4 cup Yogurt, plain, low fat 5 1/2 oz Tuna, steak 1/4 cup Pineapple 1/4 cup Blueberries 1/3 cup Mandarin orange, canned 4 Cherries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Grapes C P 4.00 P 3.00 C PC 5.50 P 384 A refreshing breakfast. Cottage Cheese and Fruit Combine all ingredients with cinnamon & nutmeg (optional spices). Toasted Western Chop deli meat (and a little onion and peppers if desired). In a small bowl combine with eggs. Preheat oil over medium heat, and add mixture. Serve on toasted bread. with Fruit Broiled Tuna Steak with Dill Sauce and Fruit Make the dill sauce with yogurt, seasonings, and about half a tablespoon of dill. (Dill is a spice that goes very well with most kinds of fish). 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: 25 Carbohydrates: 15 Fat:

75 Day: 73 Breakfast - Meal : P:5 C:3 F:5 8 Egg whites 1 cup Blackberries Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 2/3 cup Oatmeal 6 Cashews Mid Meal - Meal : P:5 C:3 F:4 7 1/2 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 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1/2 cup Pineapple Dinner - Meal : P:6 C:3 F:4 6 oz Chicken breast, skinless 1 Kiwi 3 cups Lettuce, romaine 1/2 cup Cucumber 3/4 cup Mushrooms 1/2 Apple 1/2 Tomato 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 Kiwi 1/2 cup Strawberries 2 tbsp Almonds, slivered 4.00 P C.13 C.13 C C.13 C.38 C 384 Eggs with fruit. Mix oatmeal with cottage cheese. Top with cashews and enjoy! 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! 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. 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. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

76 Day: 74 Breakfast - Meal : P:5 C:3 F:5 10 Egg whites 3/4 cup Mushrooms 1/2 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions Snack - Meal : P:3 C:2 F:2 2 oz Cheese, low or non fat 1/2 Apple 12 Peanuts Mid Meal - Meal : P:5 C:3 F:4 5 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 1 Apple 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 3/4 cup Papaya Dinner - Meal : P:6 C:3 F:4 6 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 4 tbsp Almonds, slivered Snack - Meal : P:3 C:2 F:2 1 Peach.38 C Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! A nice, quick snack to satisfy those cravings! Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. Protein Smoothie Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

77 Day: 75 Breakfast - Meal : P:5 C:3 F:5 4 oz Mozzarella cheese, light/low fat 1/2 cup Cereal, cold 1 Peach Snack - Meal : P:3 C:2 F:2 1/2 cup Cottage cheese, light/low fat 1 cup Raspberries 6 Cashews Mid Meal - Meal : P:5 C:3 F:4 5 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 1 Apple 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 3/4 cup Watermelon Dinner - Meal : P:6 C:3 F:4 9 oz Salmon steak 1 cup Zucchini 1 Pepper (bell or cubanelle) 2/3 cup Mandarin orange, canned 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned 4.00 P Enjoy your preferred, non-sugary cereal with milk and fruit. Have a slice of cheese on the side, or on your way to work. Mix the raspberries in with either the yogurt or cottage cheese and top with cashews. Either way, a great, quick snack! Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves. Add balsamic vinegar, salt & pepper to taste. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Baked Salmon and Vegetables Bake salmon in aluminum foil for 25 minutes. Cook vegetables any way you like. Enjoy the fruit for dessert. 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: 25 Carbohydrates: 15 Fat:

78 Day: 76 Breakfast - Meal : P:5 C:3 F:5 1/4 cup Yogurt, plain, low fat 9 Egg whites 1/2 cup Beans, black 1/4 Tomato 2 spears Asparagus 3/4 cup Spinach Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 2 tbsp Almonds, slivered Mid Meal - Meal : P:5 C:3 F:4 1 1/3 cups Pea soup 2 oz Mozzarella cheese, light/low fat Snack - Meal : P:3 C:2 F: 2 1/2 cup Pineapple Dinner - Meal : P:6 C:3 F:4 1/4 cup Yogurt, plain, low fat 5 1/2 oz Tuna, steak 1/4 cup Pineapple 1/4 cup Blueberries 1/3 cup Mandarin orange, canned 4 Cherries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 3/4 cup Watermelon.50 PC 4.50 P.13 C.17 C.21 C A PC 5.50 P 384 Sauté vegetables until they are tender. Mix eggs and yogurt until smooth. Add salt, pepper, dill, chives, turmeric, chili powder, and celery salt to taste. Cook the egg mixture and spices in a pan and add the cooked vegetables. Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! A bowl of soup and a glass of milk: it doesn't get much easier to prepare than that! Broiled Tuna Steak with Dill Sauce and Fruit Make the dill sauce with yogurt, seasonings, and about half a tablespoon of dill. (Dill is a spice that goes very well with most kinds of fish). Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

79 Day: 77 Breakfast - Meal : P:5 C:3 F:5 28 grams Protein powder 1 cup Pineapple Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 1/2 Grapefruit 1 cup Raspberries 6 Walnuts Mid Meal - Meal : P:5 C:3 F:4 2 Eggs, whole 6 oz Tofu 1/4 cup Kidney beans 2 Peppers (bell or cubanelle) 1 cup Mushrooms 1/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:6 C:3 F:4 1/4 cup Yogurt, plain, low fat 5 1/2 oz Tuna, steak 1/4 cup Pineapple 1/4 cup Blueberries 1/3 cup Mandarin orange, canned 4 Cherries 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Raspberries 1/2 cup Strawberries 4.00 P PC 5.50 P 384 Chop the fruit and mix with the remaining ingredients. Cottage Cheese and Fruit Combine all ingredients with cinnamon & nutmeg (optional spices). Stuffed Curry Peppers Hard-boil the egg, then chop into pieces. Cube the vegetables (except the peppers) and saute, then add the egg and cubed tofu. Core the peppers, stuff this mixture into them, and bake on high for 20 minutes. with Fruit Broiled Tuna Steak with Dill Sauce and Fruit Make the dill sauce with yogurt, seasonings, and about half a tablespoon of dill. (Dill is a spice that goes very well with most kinds of fish). with Fruit Total Daily : Protein: 25 Carbohydrates: 15 Fat:

80 Day: 78 Breakfast - Meal : P:5 C:3 F:5 10 Egg whites 3/4 cup Mushrooms 1/2 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 2 tbsp Almonds, slivered Mid Meal - Meal : P:5 C:3 F:4 5 oz Tuna, canned in water 1 Kiwi 1/2 cup Chickpeas 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 12 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 1 tbsp Almonds, slivered 1/3 tsp Olive or monounsaturated oil Dinner - Meal : P:6 C:3 F:4 9 oz Salmon steak 1 cup Zucchini 1 Pepper (bell or cubanelle) 2/3 cup Mandarin orange, canned 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Strawberries 1/4 cup Peaches, canned.38 C PC 1.00 P 1.71 P.19 C 1.00 F 1.00 F 384 Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! Tuna & Chickpea Salad Mix tuna with chickpeas, oil, a little salt, pepper, dash of vinegar or pure lemon juice, and a couple of tablespoons of chopped onion and celery. Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately. Baked Salmon and Vegetables Bake salmon in aluminum foil for 25 minutes. Cook vegetables any way you like. Enjoy the fruit for dessert. 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: 25 Carbohydrates: 15 Fat:

81 Day: 79 Breakfast - Meal : P:5 C:3 F:5 8 Egg whites 1 Egg, whole 1/4 cup Chickpeas 1/4 cup Kidney beans 2 Peppers (bell or cubanelle) Snack - Meal : P:3 C:2 F:2 1 cup Yogurt, plain, low fat 8 Pistachio nuts 7 grams Protein powder Mid Meal - Meal : P:5 C:3 F:4 1 1/4 cups Cottage cheese, light/low fat 2/3 cup Applesauce 1 Peach 12 Almonds, whole Snack - Meal : P:3 C:2 F: 2 3/4 cup Watermelon Dinner - Meal : P:6 C:3 F:4 9 oz Salmon steak 1 cup Zucchini 1 Pepper (bell or cubanelle) 2/3 cup Mandarin orange, canned 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 Tangerine 4.00 P 1.00 P 383 C 1.00 P A great Mexican style omelet, especially when you add a bit of black pepper, hot sauce, mustard, turmeric and chili powder to the mix! Yogurt & Pistachios Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! Cottage Cheese with Fruit Combine all ingredients with cinnamon & nutmeg (optional spices). Put all ingredients in blender over ice and blend. Add water to create desired consistency. Baked Salmon and Vegetables Bake salmon in aluminum foil for 25 minutes. Cook vegetables any way you like. Enjoy the fruit for dessert. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

82 Day: 80 Breakfast - Meal : P:5 C:3 F:5 8 Egg whites 1 Egg, whole 1/4 cup Chickpeas 1/4 cup Kidney beans 2 Peppers (bell or cubanelle) Snack - Meal : P:3 C:2 F:2 1 cup Yogurt, plain, low fat 8 Pistachio nuts 7 grams Protein powder Mid Meal - Meal : P:5 C:3 F:4 2 cups Tomato vegetable soup 2 oz Mozzarella cheese, light/low fat 3 Almonds, whole Snack - Meal : P:3 C:2 F: 2 1/3 cup Mango Dinner - Meal : P:6 C:3 F:4 6 oz Chicken breast, skinless 1 cup Carrots 1/2 cup Corn, canned 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 Kiwi 1/2 cup Strawberries 2 tbsp Almonds, slivered 4.00 P 1.00 P 383 C 1.00 P 3.00 A 1.00 F A great Mexican style omelet, especially when you add a bit of black pepper, hot sauce, mustard, turmeric and chili powder to the mix! Yogurt & Pistachios Mix them together or eat them separately. Either way, you're on your way to a healthy lifestyle! A tasty and simple meal of soup. Put all ingredients in blender over ice and blend. Add water to create desired consistency. 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. 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. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

83 Day: 81 Breakfast - Meal : P:5 C:3 F:5 4 Eggs, whole 3 cups Broccoli 3 1/2 cups Spinach Snack - Meal : P:3 C:2 F:2 3 oz Cheese, low or non fat 1 cup Grapes 6 Almonds, whole Mid Meal - Meal : P:5 C:3 F:4 5 oz Tuna, canned in water 3/4 cup Beans, green or yellow 3/4 cup Broccoli 1 cup Cauliflower 3/4 Pepper (bell or cubanelle) 3/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 1/2 Nectarine Dinner - Meal : P:6 C:3 F:4 6 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 4 tbsp Almonds, slivered Snack - Meal : P:3 C:2 F:2 1/2 cup Grapes 4.00 P C Poach eggs and serve on a bed of steamed spinach and vegetables. Cheese, Grapes & Almonds A great, quick snack! Tuna with Vegetables Although you can eat the vegetables raw, the flavor of this meal will be improved if you lightly saute them first and season. This meal is easy to prepare beforehand, throw in a container and take with you. Giving it a quick shake before you eat it ensures a variety of tastes and flavors! 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: 25 Carbohydrates: 15 Fat:

84 Day: 82 Breakfast - Meal : P:5 C:3 F:5 1 cup Yogurt, plain, low fat 21 grams Protein powder 1/3 cup Mandarin orange, canned Snack - Meal : P:3 C:2 F:2 3/4 cup Cottage cheese, light/low fat 3 cups Cherry tomatoes 1 cup Zucchini 2 tbsp Almonds, slivered Mid Meal - Meal : P:5 C:3 F:4 1 1/4 cups Cottage cheese, light/low fat 1 1/2 cups Broccoli 2 cups Cauliflower 2 cups Cucumber 1 Pepper (bell or cubanelle) 2 cups Mushrooms 12 Almonds, whole Snack - Meal : P:3 C:2 F: 2 1/3 cup Mango Dinner - Meal : P:6 C:3 F:4 6 oz Beef, lean cuts 2 cups Zucchini 2/3 cup Rice 4 tbsp Almonds, slivered Snack - Meal : P:3 C:2 F:2 1/2 Kiwi 1/2 cup Strawberries 2 tbsp Almonds, slivered C A refreshing breakfast. Tomato-Zucchini Nibbles In a pan cook zucchini with water until tender. Cut tomatoes in half and scoop out the seeds. In a blender,combine cottage cheese, cooked zucchini, tomato pulp, nuts, garlic salt and chives. Fill tomatoes with mixture and enjoy! Cottage Cheese and Vegetables This meal illustrates that when you eat healthy, you can eat a lot. In fact, the amount of vegetables here might be too much unless you're really hungry, so feel free to reduce the quantity. Try dipping the veggies in the cottage cheese! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts. 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. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

85 Day: 83 Breakfast - Meal : P:5 C:3 F:5 8 Egg whites 1 cup Blackberries Snack - Meal : P:3 C:2 F:2 3 oz Cheese, low or non fat 2/3 cup Applesauce 6 Cashews Mid Meal - Meal : P:5 C:3 F:4 2 Eggs, whole 6 oz Tofu 1/4 cup Kidney beans 2 Peppers (bell or cubanelle) 1 cup Mushrooms 1/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F: 2 21 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1/3 tsp Olive or monounsaturated oil Dinner - Meal : P:6 C:3 F:4 9 oz Chicken breast, deli style 1 1/2 cups Beans, green or yellow 2 cups Mushrooms 2 cups Zucchini 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Peaches, canned 4.00 P F 1.00 F 384 Eggs with fruit. Cheese, Applesauce & Cashews A nice light snack. Why not try dipping the cashews in the applesauce? Stuffed Curry Peppers Hard-boil the egg, then chop into pieces. Cube the vegetables (except the peppers) and saute, then add the egg and cubed tofu. Core the peppers, stuff this mixture into them, and bake on high for 20 minutes. 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. Spicy Chicken Salad Grill chicken until done. Sauté vegetables, add some Cajun seasoning and some chopped garlic to taste. Cut chicken into cubes and mix with vegetables. Total Daily : Protein: 25 Carbohydrates: 15 Fat:

86 Day: 84 Breakfast - Meal : P:5 C:3 F:5 8 Egg whites 1 cup Grapes 5 tbsp Almonds, slivered Snack - Meal : P:3 C:2 F:2 3 oz Cheese, low or non fat 1 cup Grapes 6 Almonds, whole Mid Meal - Meal : P:5 C:3 F:4 1 cup Yogurt, plain, low fat 21 grams Protein powder 1 cup Strawberries 12 Almonds, whole Snack - Meal : P:3 C:2 F: 2 1/3 Banana Dinner - Meal : P:6 C:3 F:4 6 oz Beef, lean cuts 3 1/2 cups Spinach 2 cups Mushrooms 1 1/2 cups Cabbage 1 Pepper (bell or cubanelle) 1 1/3 tsp Olive or monounsaturated oil Snack - Meal : P:3 C:2 F:2 1/2 cup Grapes 4.00 P 383 C This one is pretty straight forward. Scrambled eggs and grapes! Season with salt and pepper to taste and enjoy the nuts on the side. Cheese, Grapes & Almonds A great, quick snack! 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. 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. Beefy-Vegetable Stir-Fry Slice the beef, chop the vegetables, and then stir-fry everything together. You can season this one with some soy sauce, a dash of vinegar, some pepper (and maybe a little salt, but soy sauce is already quite salty, so be careful!) Enjoy this hearty meal. 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: 25 Carbohydrates: 15 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 277 grams Protein powder 27 oz Chicken breast, deli style 1 1/2 cups Cottage cheese, light/low fat 19 oz Beef, lean cuts 6 oz Pork, lean 2 oz Cheddar cheese, light/low fat 16 oz Chicken breast, skinless 1 cup Goat cheese, light/low fat 7 1/2 oz Haddock 9 oz Shrimp 1 cup Celery 6 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 2 1/4 cups Broccoli 3/4 cup Brussels sprouts 2 cups Cauliflower 1 1/2 cups Chickpeas 1 1/2 Oranges 3 1/2 cups Raspberries 5 3/4 cups Mushrooms 2 1/2 cups Tomatoes 1 1/2 Kiwis 1 1/2 cups Cabbage 2 cups Zucchini 2/3 cup Rice 1 Tangelo 1/2 cup Cereal, cold 1/6 Banana 8 cups Lettuce, romaine 3 1/2 cups Cucumber 4 1/4 Tomatoes 2/3 cup Applesauce 1/2 cup Onions 1/2 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 1/4 cup Tomato, puree 40 tsp Olive or monounsaturated oil 11 tbsp Almonds, slivered 144 Peanuts 3 Almonds, whole 5 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 23 oz Cheese, low or non fat 299 grams Protein powder 6 oz Veal 3/4 cup Ricotta cheese, skim 6 oz Scallops 2 oz Tofu 12 oz Snapper 2 oz Anchovies 9 oz Mackerel 3 3/4 cups Cottage cheese, light/low fat 15 oz Beef, lean cuts 16 Egg whites 7 1/2 oz Catfish 6 oz Pork chop 7 1/2 oz Shrimp 7 1/2 oz Salmon steak 1 1/4 cups Goat cheese, light/low fat 1/2 cup Bran cereal, all varieties 1/4 cup Blackberries 1 3/4 cups Blueberries 5 cups Cherry tomatoes 4 cups Turnip greens 1 1/2 cups Mushrooms 1 1/2 cups Onions 8 Crackers 2 pieces Dates 4 cups Beans, green or yellow 1/2 Lemon 3/4 Cantaloupe 1/2 slice Whole grain bread 16 Cherries 2 cups Leeks 3/4 cup Pasta 2/3 cup Applesauce 11/24 cup Honeydew melon 1/2 Nectarine 1/3 Banana 1/4 head Lettuce, iceberg 5/6 cup Artichoke hearts 4 1/2 cups Broccoli 1/4 cup Chickpeas 1 cup Celery 3/4 cup Bean sprouts 1/4 Kiwi 1/4 cup Mandarin orange, canned 1/3 cup Sweet potato 1/2 cup Grapes 1 1/2 cups Peaches, canned 2 cups Raspberries 2 cups Strawberries 2 1/4 cups Spinach 1 cup Rice 1 Peach 3/4 cup Cereal, cold & 2/3 cup Oatmeal 1/2 cup Tomato sauce 2 Peppers (bell or cubanelle) 1/4 cup Kidney beans 1/4 cup Tomato, puree 6 Apricots 12 spears Asparagus 3/4 cup Papaya 1/2 Pear 1 Corn tortillas 1/4 cup Salsa 1 Tomato 1 cup Zucchini 3 cups Lettuce, romaine 1/2 cup Cucumber 1/2 cup Pineapple 40 2/3 tsp Olive or monounsaturated oil 15 tbsp Almonds, slivered 48 Peanuts 12 Almonds, whole 8 Macadamia nuts 13 1/3 cups Milk, low fat (1%) 3 cups Yogurt, plain, low fat 1/4 cup Lentils 2 cups Vegetable soup

89 Grocery List Total items required to meet meal requirements from day 15 to day 21 Protein Carbohydrates Fats Other 12 oz Cheese, low or non fat 257 grams Protein powder 16 oz Beef, lean cuts 4 1/2 cups Cottage cheese, light/low fat 43 Egg whites 18 oz Chicken breast, deli style 6 oz Veal 7 1/2 oz Haddock 12 oz Pork, lean 16 oz Chicken breast, skinless 1 1/4 cups Goat cheese, light/low fat 2 oz Tofu 7 1/2 oz Shrimp 1/2 cup Bran cereal, all varieties 1 cup Guava 3/4 cup Onions 1/4 cup Kidney beans 3/4 cup Beans, green or yellow 6 1/4 Peppers (bell or cubanelle) 1/2 cup Tomato, puree 5 cups Cherry tomatoes 1 cup Zucchini 1/3 cup Sweet potato 3 1/2 cups Broccoli 1 1/2 Oranges 3 1/2 cups Raspberries 1 cup Celery 1 Nectarine 1 1/2 cups Peaches, canned 4 cups Cucumber 11 cups Lettuce, romaine 7 1/4 cups Mushrooms 1/4 cup Radishes 4 3/4 Tomatoes 5/6 Apple 16 Cherries 1/3 cup Rice 1 1/4 cups Blueberries 2 1/2 cups Tomatoes 4 cups Turnip greens 1 1/4 Kiwis 7/12 cup Mandarin orange, canned 1 1/4 cups Chickpeas 1/2 Pear 3 cups Cabbage 1/3 cup Fruit cocktail 3/4 cup Grapes 1 cup Oatmeal 1 Cantaloupe 19/24 cup Honeydew melon 1 1/2 Apricots 1/2 Tangelo 2/3 cup Applesauce 1/3 cup Artichoke hearts 1/2 cup Pineapple 3/4 cup Cereal, cold 1/6 Grapefruit 1/4 cup Pasta 1/2 cup Tomato sauce 1 Peach 42 1/3 tsp Olive or monounsaturated oil 20 tbsp Almonds, slivered 48 Peanuts 3 Almonds, whole 5 Macadamia nuts 13 5/6 cups Milk, low fat (1%) 1 cup Yogurt, plain, low fat

90 Grocery List Total items required to meet meal requirements from day 22 to day 28 Protein Carbohydrates Fats Other 35 Egg whites 8 oz Cheese, low or non fat 240 grams Protein powder 1 cup Goat cheese, light/low fat 6 1/4 cups Cottage cheese, light/low fat 20 oz Beef, lean cuts 9 oz Shrimp 12 oz Snapper 2 oz Anchovies 6 oz Veal 12 oz Scallops 2 oz Cheddar cheese, light/low fat 6 oz Chicken breast, skinless 7 1/2 oz Haddock 2 oz Tofu 9 oz Chicken breast, deli style 5 cups Mushrooms 1 cup Onions 1/2 cup Spinach 4 3/4 Peppers (bell or cubanelle) 3 1/2 cups Raspberries 1 1/2 cups Strawberries 1/4 cup Scallions (green onions) 5 cups Cherry tomatoes 1 cup Zucchini 2/3 cup Sweet potato 6 3/4 cups Broccoli 3 cups Grapes 1 cup Peaches, canned 1/2 cup Guava 1 cup Cauliflower 3/4 cup Chickpeas 3 1/4 cups Beans, green or yellow 1 1/2 Tangelos 2 cups Cereal, cold 24 Cherries 2 cups Leeks 1/2 cup Pasta 1 7/8 Cantaloupes 1 1/8 cups Honeydew melon 1/2 cup Celery 1/2 Nectarine 4 cups Turnip greens 1 Lemon 1 Peach 1 1/2 cups Tomatoes 3/4 cup Watermelon 1/4 cup Kidney beans 1/4 cup Tomato, puree 1 1/2 Apricots 1/6 Banana 1/3 cup Oatmeal 2 1/2 cups Lettuce, romaine 2 cups Cucumber 1 Tomato 45 tsp Olive or monounsaturated oil 13 tbsp Almonds, slivered 66 Peanuts 13 1/3 cups Milk, low fat (1%) 3/4 cup Lentils 3 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 18 Egg whites 301 grams Protein powder 9 oz Chicken breast, deli style 3/4 cup Cottage cheese, light/low fat 15 oz Salmon steak 33 oz Cheese, low or non fat 9 oz Mackerel 7 1/2 oz Haddock 3/4 cup Ricotta cheese, skim 11 oz Chicken breast, skinless 1 1/4 cups Goat cheese, light/low fat 6 oz Veal 5 oz Beef, lean cuts 6 oz Pork chop 7 1/2 oz Catfish 1/3 cup Mandarin orange, canned 1 1/2 Kiwis 1 1/2 cups Celery 3 1/2 cups Cucumber 4 1/4 Peppers (bell or cubanelle) 7 1/2 cups Lettuce, romaine 3 3/4 cups Mushrooms 1/4 cup Radishes 3 Tomatoes 1/2 Apple 5 cups Cherry tomatoes 1 cup Zucchini 24 spears Asparagus 2 cups Onions 2 1/4 cups Papaya 1 cup Bran cereal, all varieties 1/2 cup Guava 1/4 head Lettuce, iceberg 5/6 cup Artichoke hearts 2 1/2 cups Broccoli 3/4 cup Chickpeas 3/4 cup Bean sprouts 1 1/3 cups Applesauce 1 Orange 3 cups Raspberries 1 cup Peaches, canned 12 Crackers 2 pieces Dates 1 cup Tomatoes 1/4 cup Tomato, puree 3/8 Cantaloupe 2/3 cup Honeydew melon 2 3/4 cups Spinach 3/4 cup Watermelon 1/2 cup Pineapple 1/4 cup Blackberries 1/4 cup Blueberries 1 Pear 4 cups Turnip greens 6 Apricots 3/4 cup Brussels sprouts 1 cup Cauliflower 1/2 Tangelo 2 1/4 cups Beans, green or yellow 1 cup Rice 39 tsp Olive or monounsaturated oil 11 tbsp Almonds, slivered 96 Peanuts 13 Macadamia nuts 19 cups Milk, low fat (1%) 1 1/2 cups Yogurt, plain, low fat 4 cups Vegetable soup

92 Grocery List Total items required to meet meal requirements from day 36 to day 42 Protein Carbohydrates Fats Other 16 oz Cheese, low or non fat 340 grams Protein powder 12 oz Snapper 2 oz Anchovies 2 cups Cottage cheese, light/low fat 30 oz Beef, lean cuts 2 oz Cheddar cheese, light/low fat 31 Egg whites 7 1/2 oz Shrimp 6 oz Pork chop 18 oz Chicken breast, deli style 5 oz Chicken breast, skinless 1 1/2 Nectarines 1 cup Guava 2 cups Leeks 3/4 cup Pasta 8 Cherries 4 cups Zucchini 2 cups Rice 1 1/2 cups Blueberries 1/2 cup Cereal, cold 5/6 Banana 3/4 cup Onions 1/4 cup Kidney beans 2 1/4 cups Beans, green or yellow 4 1/2 Peppers (bell or cubanelle) 1/2 cup Tomato, puree 3/4 Kiwi 7/12 cup Mandarin orange, canned 1 1/4 Cantaloupes 2/3 cup Honeydew melon 2/3 cup Oatmeal 1/2 cup Strawberries 1 Corn tortillas 1/4 cup Salsa 4 Tomatoes 7 1/2 Apricots 1/2 cup Tomato sauce 3/4 cup Papaya 1 slice Whole grain bread 4 Crackers 3 cups Lettuce, romaine 2 cups Cucumber 1 3/4 cups Mushrooms 1 Peach 1 cup Raspberries 1 1/2 cups Peaches, canned 1/6 Grapefruit 5/6 Apple 1 cup Tomatoes 1 cup Celery 1/4 cup Radishes 2/3 cup Applesauce 1/2 cup Grapes 168 Peanuts 39 2/3 tsp Olive or monounsaturated oil 12 Almonds, whole 3 Macadamia nuts 3 tbsp Almonds, slivered 13 cups Milk, low fat (1%) 4 cups Yogurt, plain, low fat 2 cups Vegetable soup 1/4 cup Lentils

93 Grocery List Total items required to meet meal requirements from day 43 to day 49 Protein Carbohydrates Fats Other 2 oz Cheddar cheese, light/low fat 315 grams Protein powder 1 3/4 cups Cottage cheese, light/low fat 13 oz Beef, lean cuts 18 oz Cheese, low or non fat 3 1/4 cups Goat cheese, light/low fat 18 oz Mackerel 7 1/2 oz Catfish 5 oz Chicken breast, skinless 9 oz Chicken breast, deli style 6 oz Scallops 34 Egg whites 7 1/2 oz Shrimp 3/4 cup Ricotta cheese, skim 6 oz Snapper 1/2 cup Cereal, cold 1/6 Banana 7/8 Cantaloupe 1 7/12 cups Honeydew melon 1 2/3 cups Oatmeal 5 cups Strawberries 2 Corn tortillas 1/2 cup Salsa 1/2 cup Onions 2 1/4 Tomatoes 1 3/4 Peppers (bell or cubanelle) 1 1/4 cups Grapes 6 cups Lettuce, romaine 1 1/3 cups Artichoke hearts 1/2 cup Cucumber 1/2 cup Pineapple 3 Peaches 1/2 slice Whole grain bread 1/2 head Lettuce, iceberg 4 1/2 cups Broccoli 3/4 cup Chickpeas 2 cups Celery 1 1/2 cups Bean sprouts 2/3 cup Applesauce 1 3/4 cups Beans, green or yellow 1 3/4 cups Spinach 1/3 cup Rice 3/4 cup Papaya 1/2 Pear 1 1/2 Kiwis 8 Cherries 1/3 cup Fruit cocktail 1/2 Nectarine 1 1/4 cups Blueberries 6 Apricots 1/2 Lemon 2 cups Raspberries 2/3 cup Mandarin orange, canned 1/2 cup Scallions (green onions) 3/4 cup Brussels sprouts 1 cup Cauliflower 1 cup Peaches, canned 1/6 Grapefruit 1/3 Apple 1/4 cup Pasta 1/2 cup Tomato sauce 4 Crackers 2 pieces Dates 1 cup Leeks 38 tsp Olive or monounsaturated oil 21 tbsp Almonds, slivered 21 Almonds, whole 66 Peanuts 8 Macadamia nuts 13 1/6 cups Milk, low fat (1%) 2 1/2 cups Yogurt, plain, low fat 1 1/4 cups Lentils

94 Grocery List Total items required to meet meal requirements from day 50 to day 56 Protein Carbohydrates Fats Other 14 oz Cheese, low or non fat 280 grams Protein powder 18 oz Chicken breast, deli style 18 oz Beef, lean cuts 46 Egg whites 6 oz Pork, lean 2 1/4 cups Cottage cheese, light/low fat 18 oz Shrimp 6 oz Snapper 2 oz Anchovies 7 1/2 oz Catfish 5 oz Chicken breast, skinless 2 oz Tofu 7 1/2 oz Salmon steak 6 oz Pork chop 3/4 cup Ricotta cheese, skim 1 Pear 1/2 cup Guava 1 1/2 Cantaloupes 1 Orange 4 cups Mushrooms 1 cup Onions 3 1/4 cups Beans, green or yellow 3/4 cup Papaya 2 cups Peaches, canned 1 Nectarine 1 1/2 cups Cabbage 1 3/4 cups Chickpeas 3 1/2 cups Blueberries 1/2 Kiwi 5/6 cup Mandarin orange, canned 3 cups Raspberries 1 cup Strawberries 2 1/2 Peppers (bell or cubanelle) 3 cups Broccoli 3 cups Cauliflower 3 cups Cherry tomatoes 3 cups Zucchini 3/4 cup Brussels sprouts 1/2 Tangelo 1/3 Banana 1 cup Leeks 1/2 cup Pasta 2/3 cup Applesauce 1 3/4 cups Spinach 1 1/3 cups Rice 1 1/2 cups Tomatoes 1/4 cup Blackberries 1 1/4 cups Grapes 1/3 cup Fruit cocktail 3 cups Lettuce, romaine 3/4 Tomato 3/4 cup Watermelon 2/3 cup Honeydew melon 12 spears Asparagus 4 Crackers 2 pieces Dates 10 Macadamia nuts 38 1/3 tsp Olive or monounsaturated oil 120 Peanuts 14 tbsp Almonds, slivered 13 cups Milk, low fat (1%) 2 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 10 oz Mozzarella cheese, light/low fat 5 1/4 cups Cottage cheese, light/low fat 294 grams Protein powder 11 oz Tuna, steak 16 1/2 oz Chicken breast, deli style 14 Egg whites 6 Eggs, whole 6 oz Tofu 7 oz Cheese, low or non fat 12 oz Chicken breast, skinless 12 oz Beef, lean cuts 1 1/3 cups Fruit cocktail 3 cups Cherry tomatoes 3 cups Zucchini 4 1/2 cups Broccoli 4 cups Cauliflower 3 cups Cucumber 5 1/2 Peppers (bell or cubanelle) 9 1/4 cups Mushrooms 3/4 cup Papaya 1 cup Pineapple 1 1/2 cups Blueberries 1 cup Mandarin orange, canned 8 Cherries 6 1/2 cups Raspberries 3 1/2 cups Strawberries 1 1/2 cups Beans, green or yellow 1/2 Tangerine 1 cup Blackberries 2/3 cup Oatmeal 1/4 cup Kidney beans 3/4 cup Onions 3/4 cup Watermelon 3/4 Cantaloupe 1/3 Banana 6 spears Asparagus 2/3 cup Rice 3/4 Orange 1 cup Cereal, cold 2/3 cup Applesauce 1 Peach 17 1/2 cups Spinach 1/4 cup Shallots 2 Kiwis 1/2 Apple 2 cups Lettuce, romaine 1/4 cup Celery 1/2 cup Chickpeas 3 cups Cabbage 1/4 Nectarine 33 1/3 tsp Olive or monounsaturated oil 2 tbsp Almonds, slivered 48 Almonds, whole 12 Cashews 54 Peanuts 20 cups Milk, low fat (1%) 5 1/2 cups Yogurt, plain, low fat 1 1/3 cups Pea soup

96 Grocery List Total items required to meet meal requirements from day 64 to day 70 Protein Carbohydrates Fats Other 40 Egg whites 5 cups Cottage cheese, light/low fat 264 grams Protein powder 18 oz Beef, lean cuts 4 oz Mozzarella cheese, light/low fat 9 oz Chicken breast, deli style 7 oz Cheese, low or non fat 36 oz Salmon steak 1 Egg, whole 5 oz Tuna, canned in water 10 oz Tofu 1 cup Beans, black 3 1/2 Tomatoes 28 spears Asparagus 5 cups Spinach 7 1/2 Apricots 3 cups Strawberries 2 1/2 cups Raspberries 6 cups Cucumber 6 1/2 cups Lettuce, romaine 1/2 cup Chickpeas 2 1/3 cups Rice 1/2 Tangerine 1/2 cup Cereal, cold 1 Peach 10 1/2 Peppers (bell or cubanelle) 7 cups Mushrooms 3/4 cup Kidney beans 1 3/4 cups Pineapple 1 Cantaloupe 3/4 cup Watermelon 3 cups Cherry tomatoes 3 cups Zucchini 3/4 cup Papaya 3 cups Cabbage 1/2 cup Peaches, canned 1 Apple 3 cups Beans, green or yellow 3/4 cup Blueberries 1/6 cup Applesauce 1 1/3 cups Fruit cocktail 1 cup Grapes 2 1/2 cups Tomatoes 1 cup Celery 1/3 cup Mango 1 cup Blackberries 1 1/2 cups Broccoli 2 cups Cauliflower 1/8 cup Honeydew melon 1/3 cup Oatmeal 1/8 cup Carrots 1/4 cup Onions 34 2/3 tsp Olive or monounsaturated oil 16 Pistachio nuts 24 Almonds, whole 36 Peanuts 9 tbsp Almonds, slivered 6 Cashews 5 1/4 cups Yogurt, plain, low fat 16 5/6 cups Milk, low fat (1%)

97 Grocery List Total items required to meet meal requirements from day 71 to day 77 Protein Carbohydrates Fats Other 19 oz Cheese, low or non fat 3 oz Turkey breast, deli style 2 cups Egg substitute 245 grams Protein powder 18 oz Salmon steak 3 1/2 cups Cottage cheese, light/low fat 16 1/2 oz Tuna, steak 27 Egg whites 7 1/2 oz Chicken breast, deli style 6 oz Chicken breast, skinless 6 oz Beef, lean cuts 6 oz Mozzarella cheese, light/low fat 2 Eggs, whole 6 oz Tofu 1 cup Bran cereal, all varieties 1 1/2 cups Grapes 3 slice Whole grain bread 1/3 cup Mango 1 1/2 cups Beans, green or yellow 1 1/3 cups Rice 3 cups Strawberries 3 cups Pineapple 2 cups Mandarin orange, canned 1 Grapefruit 4 1/2 cups Raspberries 3/4 cup Blueberries 12 Cherries 1 cup Blackberries 2/3 cup Oatmeal 5 cups Lettuce, romaine 2 3/4 cups Mushrooms 1/4 cup Celery 4 Peppers (bell or cubanelle) 5 1/2 cups Cucumber 1/2 cup Chickpeas 1 1/2 Kiwis 3 Apples 2 3/4 Tomatoes 1 Orange 1/2 cup Onions 3/4 cup Papaya 4 cups Zucchini 2 Peaches 1/2 cup Cereal, cold 1 1/2 cups Watermelon 1/4 cup Peaches, canned 1/2 cup Beans, black 2 spears Asparagus 3/4 cup Spinach 3 cups Cherry tomatoes 1/4 cup Kidney beans 37 tsp Olive or monounsaturated oil 6 Almonds, whole 12 Walnuts 12 Cashews 8 tbsp Almonds, slivered 12 Peanuts 15 cups Milk, low fat (1%) 5 cups Yogurt, plain, low fat 1 1/3 cups Pea 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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