tr{ Err PHASE 2: ENERGY

Transcription

1 L E { r{ E { f Err E PHASE 2: ENERGY As you ge ino beer shape, your workous wil[ inensify and your body wi sar o crave more carbs o increase is performance. You wil sar o add sarches and "good" comp[ex carbohydraes back ino your die o faciiae harder raining in a very baanced approach. BOOSTER This phase would be good for he Long erm if you were sedenary or exercised occasionally. Bu you don', so we're going o have o adjus i again. Keep in mind hough ha his would be he defaul phase, meaning i's he mos werounded die for he average joe or jane.

2 PROTENS DARY FRUT VEGETABLES FATS CARBS SNACKS lllr ll DAYS 2956 PHASE 2 CONDMENTS PROTENS DARY FRUT VEGETABLES FATS CARBS SNACKS llrll l CONDMENTS r PROTENSTT DARY FRUT VEGETABLES FATS CARBS SNACKS r TT BAR DRNK condrmenrs LEVEL

3 During Phase 2 use he following lis o deermine which foods o purchase PORTON PLAN FOODS from he rocery sore, and how much of hese foods consiues one serving, Remember, he foods you choose o incorporae in your die are up o youjus make sure he porions fi wihin he parameers of your deermined nuriion evel. f ALL LEVELS ' PH^SE 1 : :l :l f a...r FATS eachservinlbsp20ca. PROTENS Olives,avocado,canola oil,olive oil,flaxseed oil each serving 1 00 cal. Chicken or urkey breas Soy burger_ O_Egg whies Soy slices 5 3 oz_fish and shellfish 3 oz_ham slices, fafree 3 oz_pork enderloin 1/3cup_Proein powder 3 o,_red mea (op sirloin, skir seak) 3o, Red mea, lean TofuS oz Tuna_3 oz Turkey bacon_2slices Veggie burger_1 Veggie dog_ C A R B O H Y D R AT E S cf l{ Ff {elu ryr *f {r l:l (r) * {,*Y v_ each serving 200 ca PRoDUcrs 1 medium_bagel, whole whea 1 cup_baked beans 1 cup_beans (kidney, black, ec.) 1_Bran muffin (2.5 oz) 2sLices_Bread (whole whea, rye, or pumpernickel) 1 cup_cereal, whole grain 1 cup'couscous 12_Crackers 2 whoe_ E n g i s h m u ffi n s l cup_hummus l cup_lenils 1 cup_oameal each serving l 20 cal 1 1 /2 oz,c h ee se, owfa 1 cup_coage cheese, 1 o/o 1 1 /2 oz_fea cheese 1 1 /2 oz_goa ch eese, se m i sof 1 1 /2 oz_mozza re la, pa r s ki m 3oz_Parmesan cheese Pancakes (3.6 oz)_z Pasa or noodles_'l cup Pia, whole whea_i Lage Poao (2" x 43/4")_j Quinoa_1 cup Refried beans, lowfa_1 cup Rice, brown or wild_1 cup Swee poao_l medium Torillas, corn_3 To r i a, w h o e w h e a _1 ar ge Waffles, whole whea_2 Whea berries_1 cup Skim milk_8oz Soy cheese_11/2oz Soy milk_aoz Yogur, nonfa fruiflavored Boz Yog u r, no nfa p a i n_8 oz :r 4 POFTOru PLAru 4 4

4 u { FRUTS F{? { r L F u F { { 5 \ a 7*, L; k 7V_ l ea( each serving 2bsp 50 cal. r ḥ ṯ l each serving 100 cal.. VEGETABTES Each serving 50 calories 1 cup cooked veeables vegeab[e juice or veeable soup 2 cups [eafy greens CONDMENTS SNACKS singe serving 100 cal.. doube serving 200 cal,. 1 medium_apple 1 cup_apricos 1 medium_banana 1/4medium _Canaloupe cup_cherries j oz_dried frui 6 oz _F res h sq u eezed j u i ce 1 medium_grapefrui 1 cup_grapes 1 cup_kiwi Asparagus Bees Bok choy Broccoli Brussels sprous Cabbage Carros Cauliflower Celery Collard greens Cucumber Eggplan Kale Mango_1/2 medium Necarine_1 medium Orange_1 Large Papaya_1/2 medium Peach_1 medium Pear_1 medium Raspberries, blueberries, blackberries_1 cup S raw be r ri e s, s i c e d_2 cups Tangerine _1 medium Waermelon_1 cup Leuce Marinara sauce Mushrooms Peas Peppers Spinach Sprous Squash (summer or wine) Sing beans Tomaoes Ygo juice, owsal Vegeable soup, ec BBQ and oher lowfa sauces and marinades, fafree dressings, musard, honey, pure frui jams Singl.e 8 oz _Coa g e c h e e s e, 1 o/o oz_dried frui 1/2_P90X Peak Performance Proein Bar l bsp _Peanu buer wih celery sicks 3 cupspopcorn, lie 1 Large _Prezel, sou rdough 2oz_Soy nus 11/2oz_Sring cheese oz_turkey jerky 8 oz_yog u r, nonfa plai n Double Cheese, lowfa _l oz wih crackers_g Coa g e c h ee se, 1 o/o _12 oz Hummus_46sp wih carro sicks Nus _1 oz P90X Peak Performance Proein Bar_1 P90X Pea k Recove ry Fo rm u a _1216 oz Soy nus_4oz Sring cheese_3oz Turkey jerky_2 oz Yogur, nonfa fruiflavored oz Tr T POF TOru PLAru u7

5 AL LEVETS PHASE DARY Cheddar cheese,lowf a Coage cheese,l o/o Eggs Fea cheese, lowfa M.ozzareLLa, par skim Parmesan cheese, f af ree Ricoa cheese, Lowfa Skim milk Yogur, nonfa f ruiflavored Yogur, nonfa plain MEAT {llrtitn Beef, ground, exra ean Beef enderloin fil[e Chicken breas halves, skinless, boneless Ham. fafree Pork enderoin, sliced Proein powder Turkey breas, ground SEAFOOD Ahi una seaks Abacore una. canned Shrimp, raw, mediumsize \4 VEGETABLES Arichoke Arugu[a Asparagus Avocado Basi, fresh Carros Ceery C ilanro, fresh Corn Cucumber Garic Ginger, fresh alian parsley, fresh aapeno peppers Leuce (iceberg, romaine, buer, red eaf, ec.) Yushrooms, PorobeLo Mushrooms, whie Onion,brown Onion, green Onion, red Pepper, green Pepper, red Pepper, yelow Poaoes Soybeans Spinach eaves Sprous Tomaoes, cherry Tomaoes, Roma Waer chesnus, canned Zucchini * i NNAFHET LST

6 { l_ \6 5 L. 5 Ef 7 5 L \ \z L F a r l. 7 L a a F\, a l a \ : L FRUT B R EA DS c F {clurll CONDMENTS SEASONNGS SNACKS Appes, green Ba nanas Bueberries Cana[oupe Grapes Honeydew Lemons Lemon juice Lime juice Necarines BageLs, whoe whea Beans, whie Bread, whole whea Breadcrumbs, sourdough Couscous, whea Crackers, rice Crackers, whea Crouons, sourdough Four, al purpose F[our, whole whea Anchovy pase Baking powder Brown sugar Chicken broh. def aed, Lowsodium Dijon musard MapLe syrup, Lowsugar Marinara sauce, Lowfa, lowsodium Mayonnaise, nonfa OLive oil Peanu buer, reducedfa BLack pepper, ground Numeg, ground Peppercorns, crushed Dried frui (apricos, pears, raisins) Hummus. owfa Popcorn, ie Prezes, sourdough Oranges Orange juice, fresh Papayas Peaches Pears Pear necar Ra isins Raspberries Srawberries Granola, owfa OameaL Pasa, whoe grain Pia, whoe whea Rice, brown Rice, wi[d Ro[, whole grain Tori[Las, whole whea Waffles, whoe whea Whea berries Sesame oil, dark Sour cream, ie Soy sauce, lowsodium Sugar Vegeabe oil Vinegar, balsamic Vinegar, red wine Vinegar, rice Worcesershire sauce SaL Sesame seeds Soy nus Sring cheese, par skim Tori[La chips, Lowfa Turkey jerky Tl NNAF{ET LST

7 Recipe included LEVEL PHASE 1 cup_ Oameal 8 oz_ Skim milk bsp_ Proein powder 1/2ozRaisins 1_Proein bar 1_Recovery drink l_shrimp Pasa PomodoroA 8 oz_ Coage cheese, 1o/o 6oz_ Exralean burger pay 11/2oz_ Lowfa meled cheese 2cups_ Salad greens w/cucumber and omaoes 2rbsp Dressing (your choice) 1 /2 cup _ Fresh berries 1_Whole whea bagel 8oz_Coage cheese, 1 o/o 1_Orange, medium 1 _Proein bar 1_Recovery drink Grilled Chicken Burriol oz_turkey jerky 6 oz_ Halibu 2 bsp_sauce (your choice) _ Arichoke, medium 1_Pear & Granola Muffinf 8oz. Nonfa yogur 1 cup_ Srawberries, sliced 1 _Proein bar _Recovery drink Tuna Rollup: 6ozTuna Salad (see Phase 1 recipes) _Whole whea orilla 1/4cup_Sprous and diced omaoes 8 oz_ Coage cheese, o/o oozchicken breas 2 bsp_sauce (your choice) 2 cups_ Mushroom, zucchini, and onion sau 3 o, Graed Parmesan cheese lproein Shakel (see Phase 1 recipes) 1 _Proein bar 1_Recovery drink Turkey Breas Sandwich: 6 oz Fafree urkey breas 2 slices_ Whole whea oas 1 Leaf_ Leuce 2 sices_ Tomao 8oz_ Nonfa plain yogur 6oz_Salmon 2bspGreen Appe Sasa 1 cup_asparagus 2cups_Salad greens 2 bsp _ D ress i n g (yo u r ch oi ce) 2_Whole whea waffles 112Banana, medium 2bsp_ Lowsugar maple syrup aoz_skim milk _Proein bar Recovery drink "Chicken Pial oz_turkey jerky 6ozGrilled Ahi Tuna Salad 2 bsp Lil'nes oy V i n a i g refe 6 Eaq whies Briaxras Poaoes1 eorcoage cheese, 1 %o 6 oz _ F res h sq u eezed j u i ce l_ Proein bar _ Recovery drink Whie Bean & Tuna Saladl 1 bsp_peanu buer w/ celery sicks 6ozlaian Mealoafl 2cups_Spinach & romaine salad 1 1/2 oz_ Mozza rel la chee se, c u bed 2 bsp Dressi n g (you r choice) 3_Pancakes,3.6 oz 2bsP_ Lowsugar maple syrup 1 cup_blueberries 8oz_Skim milk 1 bsp_ Proein powder 1_Proein bar 1_Recovery drink l_chicken Caesar Salad 2 bsp Caesa Dressi ng 11/2oz_Sring cheese 6oz_File mignon zbsp_ Pea & Peppercorn Sauce l 1 cup_ Porobello mushrooms NNEAL PLAru

8 r Recipe included TEVEL PHASE r DAY\ 1 cup_ Oameal 8 oz_ Skim milk bsp_ Proein powder l/2oz Raisins 1 _Proein bar Recovery drink _Shrimp Pasa Pomodorol 1 oz' Lowfa cheese w/ 6 Crackers 9 oz_ Exralean burger pay 3 oz_lowfa meled cheese 1_Baked poao, medium 3cups_Salad greens w/ cucumber ancl omaoes 3 bsp_ Dressin g (you r c h oi ce ) /2 cup_ Fresh berries l_whole whea bagel 8 oz_ Coa g e c h e e se, 1 o/o 1_Orange, medium _Proein bar 1_Recovery drink 1_Grilled Chicken Burrio cup_gazpachol (see Phase 1 recipes) 4bsp_Hummus w/ carro sicks 9 oz_halibu 3 bsp_ Sauce (your choice) _Arichoke, medium 1 cup_whea berries 1_Pear & Granola Muffinl 8oz_Nonfa yogur 1 cup_ 5 rawbe rrie s, s i ced 1_Proein bar 1 _Recovery drink Tuna Rollup: go._tuna Salad (see Phase 1 recipes) 1 _ Who ewhea o ri a 1/4 cup_sprous and diced omaoes 3 cups_ Lle popcorn 11/2o,_ Sring cheese 9oz_Chicken breas 3 bsp_sauce (your choice) 2 cups_ Mushroom, zucchini, and onion saue 6 oz_ G raed Pa rme sa n c h eese 1 cup_ Brown rice Proein Shakel, (see Phase 1 recipes) 1 _Proein bar l_recovery drink Turkey Breas Sandwich: 9oz_ Fafree urkey breas 2 sices_ Wholewhea oas l.eaf_ Leuce 2 slices_ Tomao ' cupvegeable Soupl (see Phase recipes) 8 oz_ Nonfa fruiflavored yogu 9 oz_salmon 3 bsp Green Apple Salsa 1 cup_asparagus 1_Baked poao, medium 3cups_Salad greens 3 bsp_dressing (your choice) r z_whole whea waffles 1/2_Banana, medium 36sp_ Lowsuga maple syrup 8o'_Skim milk 1_ Proein bar 1 Recovery drink Chicken Pial o,_turkeyjerky _Sourdough prezel 9oz_Grilled Ahi Tuna Saladl 3 bsp LimeSoy Vinaigreel l_wholegrain roll E 6_Egg whies 1 _Breakfas Poaoesll 8 oz_ Coa g e ch ee s e, 1 o/o 6 oz_ Fre s h sq u e ezed j u i ce 1_Proein bar 1 _Recovery drink 1_Whie Bean & Tuna Saladf, 1 bsp _ Peanu buel w/ celery sicks oz Dried frui goz_lalian Mealoafl _ Baked poao, medium 3cups_Spinach & romaine salad 3 oz Mozzarella cheese, cubed 3 bsp_ Dressing (your choice) T 3_Pancakes,3.6 oz 3bsp Lowsugar maple syrup 1 cup_ Blueberries 8oz 9kim milk lbsp,proein powder Proein bar Recovery drink l_chicken Caesar Salad 3 bsp_ Caesar Dressing 2oz_Soy nus 3 cups_ Lie popcon 9oz_File mignon 3bsp_Pear & Peppercorn Saucel Porobello mushrooms Wild rice NNEAL PLAru u7

9 Recipe included ;lf LEVEr ilr 7, PHASE ) r s{ack SNACK l cup_oameal 8ozSkim milk l bsp_proein powder 1/2oz_Raisins 1 _ Proein bar 1 _Recovery drink _Shrimp Pasa Pomodorol cup_melon l oz Lowfa cheese w/ 6_ Crackers 1 Sourdough prezel 12 oz_ Ex ra l ea n b u rg er pay 3 oz_ Lowfa m e led c h eese 1 _ Baked poao, medium 4cups_Salad greens w/ cucumber and omaoes 4 bsp_ Dressin g (your choice) 1/2cup_Fresh berries _Whole whea bagel 8 oz_coage cheese, 1 o/o 1_Orange, medium Proein bar Recovery drink 1Grilled Chicken Burriol 2cupsGazpachof (see Phase 1 recipes) 4bsp_Hummus w/ carro sicks noz. Turkey jerky 12oz_ Halibu 4 bsp_sauce (your choice) 1_Arichoke, medium 1 cup_whea berries 1_Necarine, medium 1_Pear & Granola MuffinA 8oz_Nonfa yogur 1 cup Srawberries, sl iced Proein bar Recovery drink Tuna Rollup: 12oz_Tuna Saladl (see Phase 1 recipes) _ Who lewhea o ri a 1/4 cup_ Sprous and diced omaoes 1_ Peach, medium 1oz_Almonds 3 cups_ Lie popcorn 12oz_Chicken breas 4bsp_ Sauce (your choice) 2 cups_ Mushoroon, zucchini, and onion saue 9 oz_graed Parmesan cheese 1 cup_brown rice Proein Shakell (see Phase 1 recipes) 1 _Proein bar _Recovery drink Turkey Breas Sandwich: 12o,_ Fafree urkey breas 2 slices_ Wholewhea oas 1 Leaf_ Leuce 2 sfices_ Tomao 1 cupvegeabe Soupa (see Phase recipes) 8oz. Nonfa fruiflavored yog ur 3 cups_ Llfe popcorn 12oz_Salmon 4 bsp_ 6reen Appe Salsa 1 cup_ Asparagus 1_ Baked poao, medium 4cups_Salad greens 4bsp_ Dressing (your choice) 2_Whole whea waffles 1/2_ Banana, medium 4bsP_Lowsugar maple syrup 8oz_9kim milk _Proein bar 1 _Recovery drink Chicken Pial 1 cup_grapes 2ozSoy nus 2o._Turkey jerky 12 o.._grilled AhiTuna Saladf 4 bsp_ Limes oy Vi na i g ree l_wholegrain roll 6_Egg whies 1Beakfas Poaoes 8oz_Coage cheese, 1 o/o 6 oz_ F resh sq u eezed j u i ce Proein bar Recovery drink 1_ Whie Bean & Tuna Salad l oz_ Nonfa fruiflavored yogur 1 bsp _ Peanu buer w/ celery sicks 12oz lalian Mealoaf 1_ Baked poao, medium 4cups _Spinach & romaine salad 3 oz_ Mozzarel la cheese, c u bed 4 bsp _ Dres s i n g (yo u r c h o i ce) 1_Chicken Caesar Saad 4 bsp Caesar Dressingll 1 cup _ S ra w be r ri e s, s i ced 1oz_Lowfa cheese, w/ 6_Crackers 1 Sourdough prezel 12oz_ File mignon 4bsp_Pear & Peppercorn Saucef 1 cup_ Porobello mushrooms l cup_wild rice

10 i CAESAR DRESSNG ^\ 3 ablespoo ns lemon iuice 2 z nblespoons red wine vinegar 1 easpoon olive oil 2 esapoons anchovy Pase 1 easpoon black PePPer 11/2 ablespoons garlic, minced 1 1 /2 easpoons Worcesershire sauce 1 /4 cup Parmesan cheese 6 ounces nonfa ricoa cheese 1 ablespoon nonfa mayonnaise 1 ablespoon balsamic vinegar per servng: 43 Calories (kcal) 2 g Toal Fa (30%o calories from fa) 5 g Proein 3 g Carbohydrae 5 mg Choleserol 121 mg Sodium r ServesB(yieldsl cup) Combine al[ ingrediens in a blender or food processor and process unil smooh See Chicken Caesar Sa[ad recipe. LEVEL 2 ablespoons 1 condimen LEVEL 3 ablespoons 1/2 condimens LEVEL 4 ablesooons 2 condimens ; _ ; LME5OY VNAGRETTE \ 1.r,, rice vineqar.l' 1/2 cup low sodium soy sauce a 1/2 cup fresh ime iuice 4 easpoons dark sesame oil 2 eas7oons lemon zes 2 eas7oons fresh ginger 4 cloves garlic, minced per servng: 20 Calories (kcal) 1 g Toal Fa (44o/o calories from fa) 1 g Proein 3 g Carbohydrae 0 mg Choleserol 300 mg Sodium rf 6 (yields 2 cups) Combine all ingrediens in a blender or food processor and process unil smooh l r' LEVEL 2 ablespoons 1 condimen LEVEL 3 ablespoons 1 1/2 condimens LEVEL 4 ablespoon s 2 cond i me ns a

11 \rlr GREEN APPLE SALSA o m aoe s, ch o p ped 1 cup Granny Smih apples, chopped 1/2 cup cucumber, chopped 1 /2 cup corn kernels, chopped 6 (yields 41/2 cups) 1/2 cup red bell pepper, chopped 7 /4 cup green onions, chopped 1/4 cup red onion, chopped Combine a[l ingrediens, sirring well. Serve a room emderaure or chilled. LEVEL 2 ablespoons 1 condimen 2 1 /2 ablespoons fresh cilanro, chopped 11/2 ablespoons fresh lime juice ablespoon jalapeno, seeded and chopped ablespoon balsamic vinegar 1 1 /2 easpoons sugar 3/4 easpoon sal LEVEL l/2 easpoon ground black pepper 3 ablespoons 1 1/2 condimens LEVEL 4 ablesooons: 2 condimens per serving: 24 Calories (kcal) race Toal Fa (4o/o calories from fa) 4 g Proein 6 g Carbohydrae 0 mg Choleserol 163 mg Sodium PEAR & PEPPERCORN SAUCE \i.rp orange juice 1 ablespoon flour 2 medium pears ServesB(yieldslcup) 1 ablespoon Dijon musard 1 easpoon peppercorn, crushed 1/4 easpoon ground numeg '. n a smal saucepan blend orange juice and f Lour, and bring o a boi[. Simmer uni reduced o 3/4 cup 2. Add pears, musard, peppercorn, and numeg and coninue cooking for severa minues unil bended and hickened. per servng: 46 Calories (kcal) race Toal Fa (60/o calories from fa) 1 g Proein 1 1 g Carbohydrae 0 mg Choleserol 24 mg Sodium fr A 2 LEVEL 2 ablespoons 1 condimen LEVEL 3 ablespoons 1l/2 condimens LEVEL 4 ablespoons 2 comdimens

12 j, PEAR & GRANOLA MUFFN a \f_4 cup canned pear necar 2 eoa wnes. ) sllernonn, eneahle 6il ablespoon lemon juice a a a 1 easpoon lemon peel, graed 7 cp whole whea flour cup all plrpose flolr 2/3 cup brown sugar, packed 1/2 cup ow fa granola 1 ablespoon baking powder 1/2 easpoon ground numeg per servng: 227 Calories (kcal) 5 g Toal Fa (19a/o calories from fa) 5 g Proein 43 g Carbohydrae 0 mg Choleserol 284 mg Sodium 1/1 r^^^^^ l+ /z Lca)luvl )al 4 cups pear, chopped < 0 1. Prehea oven o 350 degrees. ; 2. Whisk ogeher firs 5 ingrediens in Large bowl o blend. 3. Sir boh fours and sugar in medium bowl unil no sugar Lumps remain. ] al a. Vi" in granola. baking powder, numeg, and sal. Add pear; oss o coa. Sir flour mixure ino egg mixure unil blended (baer will be hick) Divide among 10 prepared muff in cups. 5. Bake uni golden brown and eser insered ino cener comes ou clean (abou 20 minues). Transfer muffins o rack and cool. EVE LEVEL LEVEL muffin 1 muffin muffn 1 ^L^L,,).^ LduunyudLe 1 carbohydrae carbohydrae T. BREAKFAST POTATOES \/ easpoon olive oil r mediunl poao, peeled and cu ino 1/2 inch pieces lr a )efves i 2 n s ' roo m s, c h o p ped 1 ablespool onion, chopped 1. Hea oi[ in mediumsize nonsick skille over medium hea. Add poao and cover. Cook B o 10 minues or unil ender, sirring occasionally. 2. Add remaining ingrediens; mix Lighl,y. Cook and sir 5 minues or unil poao is LighLy browned and mixure is heaed hrough. 1/4 easpooi garlic sal per servng: 150 Calories (kcal) 5 g Toal Fa (27oh calories from fa) 3 g Proein 25 g Carbohydrae 0 mg Choleserol 522 mg Sodium LEVEL l/2vegeable, l fa LEVEL 1 /2vegeable, fa LEVEL /2 vegeable, 1 fa

13 \ \i GHCKEN PTA LEVEL ounces boneless. skinless chicken breas 1 whole whea pia 11/2 ounces lowfa fea cheese, crumbled 1/4 cup omao, chopped 2 ablespoons red onion, chopped 1/4 cup cucumber, peeled and chopped squeeze of lemon pe servng: 490 Calories (kcal) l3gtoalfa (23o/o calories from fa) 52 g Proein 41 g Carbohydrae 137 mg Choleserol 931 mg Sodium u :T f 1. GriLL or bake chicken breas in Pyrex dish a 350 degrees for approximaely 20 minues. 2. Coo[ chicken and cube ino f inch oieces. 3. P[ace in pia and add all oher ingrediens. Squeeze emon over op. ' \orn.", LEVEL 2 proein, carbohydrae, 1 vegeable, 1 dairy CHCKEN PTA LEVEL boneless, skinless chicken breas 1 whole whea pia 11/2 ounces lowfa fea cheese, crumbled /4 cup omao, chopped 2 ablespoons red onion, chopped /4 cup cucumber, peeled and chopped <n PPTP nf lpmon P v L r 4 r v ' ' ' ' 1. GriL[ or bake chicken breas in Pyrex dish a 350 degrees for approximaely 20 minues 2. CooL chicken and cube ino 1 inch pieces. 3. PLace in pia and add all oher ingrediens. Squeeze Lemon over op. per serving: 583 Calories (kcal) 14 g Toal Fa (27 o/o calories from fa) 72 g Proein 41 g Carbohydrae 86 mg Choleserol 986 mg Sodium 1 : Z fr LEVEL 3 proein, 1 carbohydrae, 1 vegeable, 1 dairy

14 LL. CHCKEN PTA LEVEL V, olnces boneless, skinless chicken breas { whole whea pia ' :l q 1/4 cup omao, chopped 2 ablespoons red onion, chopped 1/4 cup cucumber, peeled and chopped squeeze of lemon per servng: 677 Calories (kcal) l5gtoalfa (20o/o calories from fa) 92 g Proein 41 g Carbohydrae 235 mg Choleserol 1041 mg Sodium a (arrac 1 1 GriLL or bake chicken breas in Pyrex dish a 350 degrees for approximaely 20 minues *, CooL chicken and cube ino 1 inch pieces. 3. Pace in pia and add all oher ingrediens. Squeeze lemon over op. 4 il LEVEL 4 proein, carbohydrare, 1 vegeable, 1 dairy i >.a. SHRMP PASTA POMODORO LEVEL \i ablespoon olive oil 1 ablespoon garlic, chopped..{.{ Serves 2 ablespoor"s fa free chicken broh, ow sodium /2 cup omao, peeled and diced 2 ounces wl'ole whea pasa 6 ounces mediurn shrimp, uncooked 2 ablespoons basil leaves, chopped per servng: 531 Calories (kcal) ltgtoalfa (2Bo/o calories from fa) 45 g Proein 51 g Carbohydrae 259 mg Choleserol 328 mg Sodium.. 1. Bring Large po of waer o boil for pasa.,.4 2. Meanwhi[e, place oive oil and garic in a Large sau6 pan and sau6 for several minues unil Lighly browned ;,'a 3. Add chicken broh and omaoes o pan; simmer for 5 o 10 minues or uni ender 4. Cook he pasa according o he direcions on he package. Drain. 5. Add shrimp o pan and cook for several more minues, unil shrimp is opaque. Add basil and oss shrimp mixure wih cooked pasa. LEVEL 2 proein, 1 carbohydrae, 1 vegeable, fa

15 i SHRMP PASTA POMODORO LEVEL \ \ / ablespoon olive oil L ahlacnnnn LuvL,lrvv narlir yu rhonnerl '"vlhv "L, 2 ablespoons fafree chicken broh, ow sodium 1/2 cup omao, Peeled and diced 2 ounces whole whea Pasa 9 ounces medium shrimp, uncooked 2 ablespoons basil leaves, chopped per servng: 619 Calories (kcal) l9gtoalfa (270/o calories from fa) 61 g Proein 52 g Carbohydrae 3BB mg Choleserol 392 mg Sodium Z TẔ :T 1 Bring Large po of waer o boi for pasa. 2 MeanwhiLe, place olive oi and garlic in a arge sau6 pan and sau6 for several minues uni LiShLy browned Add chicken broh and omaoes o Dan: simmer for 5 o 'l 0 minues or unil ender. 4. Cook he pasa according o he direcions on he package. Drain. 5. Add shrimp o pan and cook for several more minues, unil shrimp is opaque. Add basi and oss shrimp mixure wih cooked oasa. : LEVEL SHRMP PASTA POMODORO LEVEL \rablespo on olive oil 1 ablespoon garlic, chopped 2 ablespoons fafree chicken broh, low sodium 1/2 cup omao, peeled and diced 2 ounces whole whea Pasa 3 proein, 1 carbohydrae, 1 vegeable, 1 fa 2 ounces medium shrimp, uncooked 2 ablespoons basil leaves, chopped per serving: 711 Calories (kcal) 20 g Toal Fa (25o/o calories from fa) 80 g Proein 53 g Carbohydrae 5/ mgcnoesero 580 mg Sodium Z ṯ d 1. Bring large po of waer o boil for pasa. 2. MeanwhiLe, place olive oil and garlic in a Large sau6 pan and sau6 for several minues unil LiShy browned. 3. Add chicken broh and omaoes o Pan; simmer for 5 o 10 minues or unil ender. 4. Cook he pasa according o he direcions on he package. Drain. 5. Add shrimp o pan and cook for several more minues, uni shrimp is opaque. Add basil and oss shrimp mixure wih cooked Dasa. i LEVEL 4 proein, 1 carbohydrae, 1 vegeable, 1 fa

16 L chlcken CAESAR SALAD LEVEL boneless, skinless chicken breas _pounces 2 cups romaine leuce, chopped r{., r.rl Caesar dressing (see recipe) 11/2 ounces lowfa Parmesan cheese,graed 1 cup lowfa crouons per servn9: 519 Calories (kcal) ltgtoalfa (30o/o calories from fa) 62 g Proein 26 g Carbohydrae 132 mg Choleserol 1120 mg Sodium i a 1. Cook chicken breas as desired and slice across he grain. 2. n a large bowl, oss he Leuce wih 2 ablespoons of Caesar dressing. Top wih chicken, Parmesan cheese, and crouons. r r a jl rl r LEVEL 2 proein, 1 carbohydrae, 1 vegeable, l fa f r rll CHCKEN CAESAR SALAD LEVEL \ \ 9 ounces boneless, skinless chicken breas j 4 cups romaine leuce, chopped i3..f,,1 Caesar dressing (see recipe) 11/2 ounces lowfa Parmesan cheese, graed 1 cup lowfa crouons per servng: 620 Calories (kcal) lsgtoalfa (27o/o calories from fa) 83 g Proein 28 g Carbohydrae Bl mg Choleserol mg Sodium { 1. Cook chicken breas as desired and slice across he grain. 2. n a large bow[, oss he Leuce wih 3 ablespoons of Caesar dressing. Top wih chicken, Parmesan cheese, and crouons. A rl l LEVEL 3 proein, 1 carbohyd rae, 1 vegeable, l fa

17 V, CHCKEN CAESAR SALAD LEVEL ounces boneless, skinless chicken breas 4 cups romaine leuce, chopped Caesar dressing (see recipe) 11/2 ounces lowfa Parmesan cheesen graed cup lowfa crouons '1. Cook chicken breas as desired and sice across he rain. per servng: 722 Calories (kcal) l9gtoalfa (24o/o calories from fa) 103 g Proein 29 g Carbohydrae 231 mg Choleserol 240 mg Sodium,^l z ff : 1 2. n a Large bowl, oss he Leuce wih 4 ablespoons of Caesar dressing. Top wih chicken, Parmesan cheese, and crouons. LEVEL 4 proein, 1 ca rbohyd rae, 2 vegeable, l fa CRLLED CHCKEN BURRTO LEVEL \ orn.u, boneless, skinless chicken breas 1 /2 cup omaoes, chopped 2 ablespoons cilanro, chopped 2 ablespoons red onion, chopped 1 /2 cup iceberg leuce, shredded 1/8 avocado ablespoon lowfa sour cream whole whea orilla 1. GriL[ or bake chicken breas in a Pyrex dish a 350 degrees for approximaely 20 minues. CooL and slice hinly. 2. PLace orilla in microwave beween 2 paper owels and cook on high for 10 seconds. 3. Remove and pu chicken, chopped omaoes, cilanro, red onion, Leuce, avocado, and sour cream ino orilla and roll up. per servng: 373 Calories (kcal) l0gtoalfa (23o/o calories from fa) 44 g Proein 27 g Carbohydrae 100 mg Choleserol 309 mg Sodium 2 2 LEVEL 1 carbohyd rae, 2 proei n, 1 vegeable, 1 condimen, 1 fa

18 aa f GRLLED CHCKEN BURRTO LEVEL rl pounces ra rl aa boneless, skinless chicken breas /2 cup omaoes,chopped 1 2 ablespoons cilanro, chopped 2 ablespoons red onion, chopped 1 /2 cup iceberg euce, shredded 1 /B avocado 1 ablespoon lowfa sour cream 1 whole whea orilla GriLL or bake chicken breas in a Pyrex dish a 350 degrees for approximaely 20 minues. Coo[ and sice hinlv. per servng: 467 Calories (kcal) llgtoalfa (20o/o calories from fa) 64 g Proein )7 n l>rhnhrdraa 149 mg Choleserol 364 mg Sodium {. PLace orilla in microwave beween 2 oaoer owels and cook on Remove and pu chicken, chopped omaoes, cilanro, red onion, ino oria and roll up. highforl0seconds. Leuce, avocado, and sour cream rl 5 LEVEL 7 carbohydrae, 3 proein, vegeable,l condimen, 1 fa a _ GRLLED CHCKEN BURRTO LEVEL 1 ] ounces boneless, skinless chicken breas 1 /2 cup omaoes, chopped 2 ablespoons cilanro, chopped ra 2 ablespoons red onion, chopped ; ;i 1 /2 cup iceberg leuce, shredded 1 /B avocado 1 ablespoon lowfa sour cream 1 whole whea orilla per servng: 555 Calories (kcal) l2gtoalfa (19o/o calories from fa) 83 g Proein z/ laruvryuralc 198 mg Choleserol 419 mg Sodium GriLL or bake chicken breas in a Pyrex dish a 350 degrees for approximaely 20 minues. Coo[ and slice hinlv. l 2. Place orilla in microwave beween 2 paper owels and cook on high for 0 seconds. 3. Remove and pu chicken, chopped omaoes, cilanro, red onion, Leuce, avocado, and sour cream ino ori[a and roll up. rr i LEVEL 4 proein, 1 carbohydrae, 1 vegeable,l condimen, 1 fa

19 \orn.u WHTE BEAN& TUNA SALAD LEVEL s canned una,in waer 1 cup whie beans, cooked 1/2 cup green pepper 1/2 cup yellow pepper 2 ablespoons green onion 2 ablespoons parsley dash whie pepper ablespoon lemon juice 1 ablespoons lemon zes 1 easpoon olive oil per servng: 540 Calories (kcal) 7 g Toal Fa (1 o/o calories from fa) 63 g Proein 58 g Carbohydrae 51 mg Choleserol 595 mg Sodium f : :1 2 F:_ Place al[ ingrediens in a glass bowl and mix horoughly. DrizzLe Lighly wih olive oil. LEVEL 2 proein, 1 carbohydrae 1 vegeable, l fa WHTE BEAN & TUNA SALAD LEVEL \L ounces canned una, in waer 1 cup whie beans, cooked 3/4 cup green pepper 3/4 cup yellow pepper 3 ablespoons green onion 3 ablespoons parsley dash whie pepper 2 ablespoons lemon juice 2 ablespoons lemon zes 2 easpoons olive oil PLace all ingrediens in a glassbowl and mix horoughly. DrizzLe [ighly wih o[ive oil. LEVEL 3 proein, 1 carbohyd rae, 1 vegeable, l fa per servng: 710 Calories (kcal) l2gtoalfa (l9o/o calories from fa) 86 g Proein 66 g Carbohydrae 77 mg Choleserol 888 mg Sodium z : : : 1 T :.

20 rr{ rrr, F l rr( L { / i l{ 7 :' r? WHTE BEAN & TUNA SATAD. LEVEL 12 ounces canned una. in waer 1 cup whie beans, cooked 1 cup green pepper 1 cup yellow pepper 4 ablespoons green onion 3 ablespoons parsley dash whie pepper 3 ablespoons lemon juice 3 ablespoons lemon zes 2 ablespoon olive oil 1. Pace a[ ingrediens in a gass bowl and mix horoughly 2. DrizzLe Lighy wih oive oi[. LEVEL 4 proein, 1 carbohydrae 1 vegeable, fa per serving: 936 Calories (kcal) 18 gtoal Fa (27o/o calories from fa) 1 10 g Proein 86 g Carbohydrae 102 mg Choleserol 1 8 mg Sodium

21 \22 TALAN MEATLOAF LEVEL cup onions, diced 2 ablespoons fafree chicken broh, low sodium 2 ablespoons minced garlic 1l/2 pounds ground urkey breas 1. Prehea oven o 350 degrees. l/2 cup sourdough breadcrumbs /2 cup + 2 ablespoons lowsodium, lowfa marinara sauce 2 ablespoons fresh basil, chopped 2 ablespoons lalian parsley, chopped 2. Sau6 he onions in he chicken broh unil Lighly browned. per serving: 297 Calories (kcal) 3 g Toal Fa (B%o calories from fa) 45 g Proein 20 g Carbohydrae 7 06 mg Choleserol 410 mg Sodium f Z ln a Large mixing bowl, combine he onion mixure wih he ground urkey, breadcrumbs, 1/2 cup marinara sauce, basil, ano parsley 5. Form mixure ino a Loaf, Shape and place in an ungreased Loaf pan. 3. Add he garlic and cook 5 minues more. Remove from hea and cool slighry. 6. Brush wih he remaining 2 ablespoons marinara sauce and bake unil cooked hrough,30 o 45 minues. T.Drain off fa and Le cool 20 minues before cuing ino B slices. LEVEL 2 slices (6 ounces) 2 proein, vegeable TALAN MEATLOAF LEVEL \, cup onions, diced 2 ablespoons fafree chicken broh, low sodium 2 ablespoons minced garlic 11/2 pounds ground urkey breas 1. Prehea oven o 350 degrees. 1/2 cup sourdough breadcrumbs 1/2 cup + 2 ablespoons lowsocium, lowfa marinara sauce 2 ablespoons fresh basil, chopped 2 ablespoons lalian parsley, chopped 2. Saue he onions in he chicken broh unil Lighly browned. 3. Add he garlic and cook 5 minues more. Remove from hea and cool slighry. per servng: 396 Calories (kcal) 4 g Toal Fa (B% calories from fa) 60 g Proein 26 g Carbohydrae 41 mg Choleserol 546 mg Sodium 4' ln a Large mixing bowl, combine he onion mixure wih he ground urkey, breadcrumbs, 1/2cup marinara sauce, basil, and parsley. 5. Form mixure ino a Loaf, Shape and place in an ungreased loaf pan. 6. Brush wih he remaining 2 ablespoons marinara sauce and bake unil cooked hrough, 30 o 45 minues. : : < ^ _f..4 Z 7. Drain off fa and Le cool 20 minues before cuing ino B slices. LEVEL 3 slices (9 ounces) 3 proein, vegeable

22 \ TALAN MEATLOAF LEVEL r,.{ 1.1,,.. ".i^.. LUP urilurr, ulc j \12 "^ 2 ablespoons fafree chicken broh,low sodium 2 ablespoons minced garlic 1 1 /2 pouncs ground urkey breas : '1. Prehea oven o 350 degrees. 1/2 cup sorough breadcrumbs 1/2 cp + 2 ablespoons lowsodium, lowfa marinara sauce 2 ablespoons fresh basil, chopped 2 ablespoons lalian parsley chopped per serving: 594 Calories (kcal) 5 g Toal Fa (8o/o calories from fa) 91 g Proein 40 g Carbohydrae )ll mnfhnlacraral 819 mg Sodium i 2. Sau6 he onions in he chicken broh unil lighly browned. 3. Add he garic and cook 5 minues more. Remove from hea and coo[ slighl"y. 4. n a Large mixing bowl. combine he onion mixure wih he ground urkey, breadcrumbs, 1/2 cup marinarasauce, basil, and parsley 5. Form mixure ino a Loaf, Shape and place in an ungreased Loaf pan Brush wih he remaining 2 ablespoons marinara sauce and bake unil cooked hrough, 30 o 7. Drain off fa and Le cool 20 minues before cuing ino B slices. 45 minues. LEVEL 4 slices (l2 ounces) 4 proein, T vegeable. ' ] cn'lled AHrruNA salad LEVEL r y 6 ounces yellowfin una lali) L 2 cups arugula leaves 2 ablespoons soybeans l/4 cup canned waer chesnus, drained,z 1/) rrn n;na,,a r"ha,4 Pa<noon <c<smc seeds Limesoy vinaigrele (see reipe) per servn9: 352 Calories (kcal) g Toal Fa (20o/o calories from fa) 51 g Proein 20 g Carbohydrae 77 mg Choleserol 79 mg Sodium surr", _ 1. GriLL una for 2 o 4 minues on esch side, dependin on your preference for doneness. d 2. SLice ino porionsize pieces. 3. Arrange he arugula Leaves on Large plae. Sprinkle he soybeans and waer chesnus on op 4. Add he papaya and ahi Las. Garnish wih sesame seeds and drizzle wih 2 ablespoons of limesoy vinaigree. _ LEVEL z proen, /z ru, vegeqoe {

23 1, GRLLED AH TUNA SALAD LEVEL ounces yellowfin una (ahi) 3 cups aruoula leaves 2 ablespoons soybeans 1 /4 cup canned waer chesnus, drained 1 /2 cup papaya, cubed 1 easpoon sesame seeds Limesoy vinaigree (see recipe) per servng: 449 Calories (kcal) 9 g Toal Fa (l7o/o calories from fa) 71 g Proein 21 g Carbohydrae 115 mg Choleserol 116 mg Sodium '" T z Ṯ 1. GriL[ una for 2 o 4 minues on esch side, depending on your preference for doneness. 2. Slice ino oorionsize oieces. 3. Arrange he arugula Leaves on Large plae. SprinkLe he soybeans and waer chesnus on op 4. Add he papaya and ahi Las. Garnish wih sesame seeds and drizzle wih 3 ablespoons of Limesoy vinaigree. LEVEL 3 proein, 1/2 frui, 1 vegeable T \ GRLLED AH TUNA SALAD LEVEL orn.", yellowfin una (ahi) 4 cups arugula leaves 2 ablespoons soybeans 1 /4 cup canned waer chesnus, drained /2 cup papaya, cubed 1 easpoon sesame seeds Limesoy vinaigree (see recipe) per serving: 546 Calories (kcal) 10 g Toal Fa (160/o calories from fa) 9 g Proein 22 g Carbohydrae 153 mg Choleserol 153 mg Sodium : >erves 1. GriL[ una for 2 o 4 minues on esch side, depending on your preference for doneness. 2. Slice ino porionsize pieces. 3. Arrange he arugula Leaves on Large plae. Sprinkle he soybeans and waer chesnus on op. if 4. Add he papaya and ahi Las. Garnish wih sesame seeds and drizzle wih 4 ablespoons of Limesoy vinaigree. :2 LEVEL 4 proein, 1/2 frui, 2 vegeable