Congratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program!

Congratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program! Substitutions: 2500 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 200-400 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 2400-2800 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 200-400 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.

Day: 1 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 6 Egg whites 2 Kiwis 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 4 oz Cheese, low or non fat 1/3 cup Applesauce 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 12 oz Salmon steak 1 Kiwi 1 1/2 slice Whole grain bread 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 3/4 cup Watermelon Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 cup Celery 2 cups Cucumber 4 cups Lettuce, romaine 1 1/4 cups Tomatoes 1/3 Cantaloupe Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya C 3.00 C.40 C.83 C 1.33 C A tasty, easy-to-prepare breakfast. Grate the cheese and mix with the rest of the ingredients for a quick snack that's easy to pop into a container and take along to work or elsewhere. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Grilled Beef Salad with Cantaloupe Grill beef and set atop this great mixed salad. Enjoy the cantaloupe for dessert. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 2 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Nectarine 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1 Apple 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 9 oz Chicken breast, deli style 1 cup Blueberries 18 Peanuts 2/3 tsp Coconut oil Snack - Meal : P:5 C:2 F: 4 1/3 cup Mango Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 1/6 cups Rice 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil C C 6.00 P 3.00 F 2.00 F 3 1.00 F 3.00 F A quick and tasty breakfast. Cheddar-Apple Galette In oven ready pan,add water,cinnamon,and apples. Bring to boil,then cover and let simmer until apples are tender. Form apple slices into circle and sprinkle with nuts and cheese. Cook in oven for 3-5 minutes. Serve hot and enjoy! Chicken with yogurt, fruit and nuts on the side. 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 seasoning and chopped nuts. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 3 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 42 grams Protein powder 3/4 cup Cereal, cold 1/4 cup Cranberries Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 10 2/3 oz Whitefish 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 8 Cherries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 cup Broccoli 1 cup Brussels sprouts 1 1/4 cups Cauliflower 2/3 cup Chickpeas Snack - Meal : P:5 C:2 F:4 1 cup Raspberries C 6.00 P 1.33 C.75 C.33 C 3.00 C.33 C.67 C.31 C 2.67 C A cereal breakfast with a twist: throw in a handful of cranberries (fresh or dried) with a little protein and some oil to cover all of your nutrition bases. Makes a balanced, tasty breakfast. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Pasta with Smoked Whitefish You don't have to use smoked fish, but it tastes the best! Lightly saute chopped vegetables, then add crumbled fish. Season with parsley, garlic, salt and pepper. Mix with pasta and enjoy! Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 4 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 5 tbsp Almonds, slivered 2 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 4 cups Popcorn 1 1/3 tsp Butter Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, canned in water 2/3 cup Honeydew melon 1 1/2 whole Pita 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 1/2 cup Peaches, canned Dinner - Meal : P:8 C:4 F:5 8 oz Pork chop 2 cups Cauliflower 2 cups Brussels sprouts 3/4 cup Rice Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 Orange 1 cup Raspberries 1 tsp Olive or monounsaturated oil 6 Peanuts C 3.00 C 1.33 C 2 3.00 F 1.00 F A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Tuna Stuffed Pita & Fruit Mix tuna and mayonnaise. Stuff in pita and enjoy. For extra crunch add a handful of lettuce or bean sprouts. Have the fruit for dessert. Pork Chop with Vegetables and Rice Brush the pork chop with olive oil, salt, pepper, crushed garlic (or garlic powder), and chopped cilantro. Roast at 350 degrees for about 20 minutes or until done. Meanwhile, boil the rice and steam the vegetables. If you time it right, everything should be done at about the same time. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 5 Breakfast - Meal : P:8 C:4 F:5 4 Egg whites 3 Eggs, whole 3 oz Cheese, low or non fat 2 cups Mushrooms 1 cup Zucchini 3/4 cup Bean sprouts 16 Cherries Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 12 Pecans Mid Meal - Meal : P:8 C:4 F:5 8 oz Corned beef 1 1/2 Pickles 1/2 Tomato 1 slice Rye bread 15 Olives Snack - Meal : P:5 C:2 F: 4 1/2 cup Boysenberries Dinner - Meal : P:8 C:4 F:5 12 oz Haddock 1 cup Cucumber 1 Tomato 1/2 cup Chickpeas 2 1/2 cups Lettuce, romaine 1/3 cup Rice Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya 1 Breakfast Omelet Sauté vegetables with seasoning until soft. Add egg-whites and grated cheese and cook until set, enjoy fruit on the side. Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts. Corned Beef Sandwich A very tasty deli sandwich. Use mustard to boost flavor - dijon is a great choice if you have some! Fish & Salad Brush fish with 1/3 tsp oil and season as desired. Broil fish, prepare salad with oil & vinegar dressing using the remaining oil and desired amount of vinegar. Try using some spices, like cayenne pepper and oregano to spice things up! Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 6 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 6 Egg whites 1 cup Blackberries 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2/3 cup Applesauce 24 Peanuts Mid Meal - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3 Peppers (bell or cubanelle) 1 3/4 cups Broccoli 1 1/2 cups Tomatoes 2 cups Mushrooms Snack - Meal : P:5 C:2 F: 4 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 2 tbsp Almonds, slivered 2/3 tsp Olive or monounsaturated oil Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 5 cups Lettuce, romaine 1 cup Celery 1 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Kidney beans Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Pineapple C 1.58 C.33 PC 1.00 P 3.57 P.19 C 2.00 F 2.00 F Eggs with fruit. Cheese, Applesauce & Peanuts Enjoy this quick snack. Chicken Stir-Fry Try using some thyme in this for extra flavor! 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. Chicken Breast and Salad Prepare the chicken any way you like. Combined, the balsamic vinegar, olive oil, and lemon juice make a tasty dressing for the vegetables! Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 7 Breakfast - Meal : P:8 C:4 F:5 1/2 cup Milk, low fat (1%) 4 Egg whites 1 1/2 oz Ham, deli style 1 1/2 oz Mozzarella cheese, light/low fat 3/4 cup Onions 3 cups Zucchini 1/2 cup Leeks 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 cup Yogurt, plain, low fat 12 Cashews 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 4 oz Chicken breast, skinless 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 1 1/2 Apples Snack - Meal : P:5 C:2 F: 4 35 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 Orange 3/4 cup Brussels sprouts 1 1/2 cups Beans, green or yellow 1 cup Mushrooms Snack - Meal : P:5 C:2 F:4 1/3 Banana.50 PC 1.00 P 1.50 P 1 1 C 3.00 C Quiche Lorraine Cook all the vegetables in the oil and 1/8 tsp dry mustard and black pepper. Whip the eggs and milk together, and add the cooled vegetables and ham. Place in a baking dish and bake at 400 degrees until set. Yogurt & Cashews Enjoy this quick snack! Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves and diced chicken. Add balsamic vinegar, salt & pepper to taste. Beef with vegetables on the side and fruit for dessert. Montreal steak spice is an excellent seasoning for beef. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 8 Breakfast - Meal : P:8 C:4 F:5 3 oz Cheese, low or non fat 1 cup Peaches, canned 1 Plum 30 Peanuts Snack - Meal : P:5 C:2 F:4 2 cups Milk, low fat (1%) 24 Peanuts 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, steak 1/4 cup Beans, green or yellow 1 cup Onions 1 1/2 Peppers (bell or cubanelle) 1 cup Scallions (green onions) 1 cup Tomatoes Snack - Meal : P:5 C:2 F: 4 21 grams Protein powder 4 oz Tofu 1/2 Cantaloupe Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1 cup Salsa 1 cup Mushrooms 1 1/2 cups Cabbage Snack - Meal : P:5 C:2 F:4 1/2 cup Guava C.17 C.75 C.33 C.67 C 7.00 P Milk & Peanuts A tall glass of milk and a handful of peanuts. Tuna and Bean Ragout Mix all the vegetables together and cook on low heat. Add cooked tuna and enjoy this great meal! 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 Mexicali Salad In a medium pan add oil, diced chicken, mushrooms and salsa and cook 3 to 5 min. Add 1 tbsp vinegar, 1/8 tsp hot pepper sauce to chicken mixture, heating throughout. Remove from heat and stir in yogurt and raw cabbage. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 9 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 4 Egg whites 1 cup Grapes 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/4 cup Blueberries 1/4 cup Raspberries 1/4 cup Strawberries 1/3 cup Oatmeal 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 12 oz Tofu 1 3/4 cups Spinach 1/2 Orange 1/2 cup Carrots 2/3 cup Water chestnuts 1/2 cup Ricotta cheese, skim Snack - Meal : P:5 C:2 F: 4 1/4 cup Blackberries 1/4 cup Blueberries Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 1 1/2 cups Beans, green or yellow 1 cup Zucchini 1 cup Mushrooms 1 cup Grapes Snack - Meal : P:5 C:2 F:4 1/2 Tangerine C 6.00 P A tasty, easy-to-prepare breakfast. Berries and Oatmeal Mix berries in a bowl and pour over a cottage cheese and oatmeal blend. Top with the almonds and enjoy! Orange, Tofu, and Spinach Salad Place spinach in a bowl. Top with grated carrot, orange sections, water chestnuts and tofu cubes. Grate a little ginger on top and add some vinegar, olive oil, and seasonings. Toss and serve. Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over medium heat until tendercrisp. Add some cajun seasoning and minced 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 10 Breakfast - Meal : P:8 C:4 F:5 4 oz Cheese, low or non fat 1 Bagel 5 tsp Cream cheese 12 slices Turkey bacon Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1/4 cup Onions 1/4 cup Beans, black 1 Tomato Mid Meal - Meal : P:8 C:4 F:5 9 oz Snapper 2 oz Anchovies 1 cup Leeks 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 1/2 cup Pineapple Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 3 cups Cabbage 1/4 cup Jalapeno peppers 2 Peppers (bell or cubanelle) Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Peaches, canned 4.00 C 6.00 P 3.00 C 7.00 P.13 C The real baconator egg bagel - for fat loss! Black Bean Salsa Mix black beans, diced tomato, chopped onion, olive oil, lime juice, and cilantro in a bowl. Seed jalapeno peppers and chop finely and add to mixture. 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. Spicy Stirfry: you might want to adjust the amount of jalapeno peppers you're using, depending on their strength and what you can handle! 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 11 Breakfast - Meal : P:8 C:4 F:5 6 Egg whites 4 cups Mushrooms 3 cups Tomatoes 6 slices Turkey bacon 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 21 grams Protein powder 6 Peanuts 1 tsp Coconut oil Mid Meal - Meal : P:8 C:4 F:5 12 oz Haddock 5 cups Lettuce, romaine 1 1/2 cups Tomatoes 2 cups Cucumber 2 Peppers (bell or cubanelle) 3 cups Broccoli Snack - Meal : P:5 C:2 F: 4 1/2 cup Grapes Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1/2 cup Chickpeas 1 cup Celery 2 cups Cucumber 3/4 Pepper (bell or cubanelle) 1/4 head Lettuce, iceberg 1 cup Cherry tomatoes Snack - Meal : P:5 C:2 F:4 1/2 cup Mulberries 1.00 F 3.00 F.38 C.13 C Scrambled eggs with stewed vegetables and bacon. Try seasoning the vegetables with salt, pepper, garlic and basil. Simple, quick and balanced. Haddock with a Salad Prepare the fish any way you like. Make a salad out of the vegetables and a dressing out of olive oil, vinegar, and seasonings of your choice. 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. Beef with Salad Grill the beef to your liking and season with some Montreal Steak spice! Toss the vegetables together for a great salad and use the olive oil, balsamic vinegar and spices to make a tasty salad dressing! Protein Smoothie

Day: 12 Breakfast - Meal : P:8 C:4 F:5 8 Egg whites 2 cups Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2 Peaches 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 2 oz Cheese, low or non fat 6 oz Beef, lean cuts 1/2 Pepper (bell or cubanelle) 1/2 Tomato 1/2 cup Blueberries 1/4 cup Salsa 1 whole Pita 6 Almonds, whole 1 tsp Olive or monounsaturated oil Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 3/4 cup Chickpeas 1/4 head Lettuce, iceberg 1/4 cup Mushrooms 1/4 cup Onions 1/2 cup Cherry tomatoes 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 5 Almonds, whole 5 Cashews 4 Peanuts 6.00 P 2.00 F 3.00 F 3.00 C.13 C.13 C 1.67 F 1.67 F.67 F Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Cheese, Fruit & Nuts Enjoy items 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. Turkey and Salad Grilled or roast turkey is great with this meal. Throw all the vegetables into a large bowl and sprinkle slivered almonds on top. 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.

Day: 13 Breakfast - Meal : P:8 C:4 F:5 49 grams Protein powder 1/2 cup Blueberries 1 cup Cereal, cold 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1 1/4 cups Ricotta cheese, skim 2/3 cup Mandarin orange, canned 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 6 oz Tuna, canned in water 1 whole Pita 2/3 Banana 5 tsp Mayonnaise 2 oz Hard cheeses, light/low fat Snack - Meal : P:5 C:2 F: 4 1/2 cup Guava Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 2 cups Celery 2 Peppers (bell or cubanelle) 2/3 cup Water chestnuts Snack - Meal : P:5 C:2 F:4 1 cup Strawberries 7.00 P 6.00 P A classic cereal breakfast with nuts and fruit added for crunch and flavor. Mix these ingredients together to create a simple and delicious snack. Tuna Sandwich Mix tuna and mayonnaise, salt and pepper to taste. For some added crunch add a handful of chopped lettuce, celery or bean sprouts. Roasted Turkey Skewers Cut the meat and vegetables into chunks and stick on 8 inch skewers. Baste with olive oil and seasonings. Bake or grill until done. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 14 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Orange 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 1 oz Pretzels 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 5 oz Beef, lean cuts 1 1/2 slice Whole grain bread 6 Peanuts 4 tsp Mayonnaise 2 oz Mozzarella cheese, light/low fat Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3/4 cup Mushrooms 1/2 Tomato 1/2 Apple 2 Kiwis 1/2 cup Cucumber 3 cups Lettuce, romaine Snack - Meal : P:5 C:2 F:4 1/2 Nectarine C 3.00 C 1.00 F.38 C.13 C.30 C Simple and healthful, this breakfast will give you a needed energy boost! A quick and tasty snack. Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 15 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Orange 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1 Apple 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 12 oz Haddock 5 cups Lettuce, romaine 1 1/2 cups Tomatoes 2 cups Cucumber 2 Peppers (bell or cubanelle) 3 cups Broccoli Snack - Meal : P:5 C:2 F: 4 1/2 cup Guava Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 2 cups Celery 2 Peppers (bell or cubanelle) 2/3 cup Water chestnuts Snack - Meal : P:5 C:2 F:4 1/2 Tangerine C Simple and healthful, this breakfast will give you a needed energy boost! Cheddar-Apple Galette In oven ready pan,add water,cinnamon,and apples. Bring to boil,then cover and let simmer until apples are tender. Form apple slices into circle and sprinkle with nuts and cheese. Cook in oven for 3-5 minutes. Serve hot and enjoy! Haddock with a Salad Prepare the fish any way you like. Make a salad out of the vegetables and a dressing out of olive oil, vinegar, and seasonings of your choice. Roasted Turkey Skewers Cut the meat and vegetables into chunks and stick on 8 inch skewers. Baste with olive oil and seasonings. Bake or grill until done. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 16 Breakfast - Meal : P:8 C:4 F:5 6 Egg whites 4 cups Mushrooms 3 cups Tomatoes 6 slices Turkey bacon 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 12 Pecans Mid Meal - Meal : P:8 C:4 F:5 5 oz Beef, lean cuts 1 1/2 slice Whole grain bread 6 Peanuts 4 tsp Mayonnaise 2 oz Mozzarella cheese, light/low fat Snack - Meal : P:5 C:2 F: 4 1/2 cup Grapes Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1/2 cup Chickpeas 1 cup Celery 2 cups Cucumber 3/4 Pepper (bell or cubanelle) 1/4 head Lettuce, iceberg 1 cup Cherry tomatoes Snack - Meal : P:5 C:2 F:4 1 cup Strawberries 3.00 C 1.00 F.38 C.13 C Scrambled eggs with stewed vegetables and bacon. Try seasoning the vegetables with salt, pepper, garlic and basil. Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts. Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor. 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. Beef with Salad Grill the beef to your liking and season with some Montreal Steak spice! Toss the vegetables together for a great salad and use the olive oil, balsamic vinegar and spices to make a tasty salad dressing! Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 17 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 5 tbsp Almonds, slivered 2 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 4 cups Popcorn 1 1/3 tsp Butter Mid Meal - Meal : P:8 C:4 F:5 10 2/3 oz Whitefish 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 8 Cherries Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 3/4 cup Chickpeas 1/4 head Lettuce, iceberg 1/4 cup Mushrooms 1/4 cup Onions 1/2 cup Cherry tomatoes 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1/2 Tangerine C.75 C.33 C 3.00 C 3.00 C.13 C.13 C A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Pasta with Smoked Whitefish You don't have to use smoked fish, but it tastes the best! Lightly saute chopped vegetables, then add crumbled fish. Season with parsley, garlic, salt and pepper. Mix with pasta and enjoy! Turkey and Salad Grilled or roast turkey is great with this meal. Throw all the vegetables into a large bowl and sprinkle slivered almonds on top. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 18 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Orange 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Ricotta cheese, skim 2/3 cup Mandarin orange, canned 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 2 oz Cheese, low or non fat 6 oz Beef, lean cuts 1/2 Pepper (bell or cubanelle) 1/2 Tomato 1/2 cup Blueberries 1/4 cup Salsa 1 whole Pita 6 Almonds, whole 1 tsp Olive or monounsaturated oil Snack - Meal : P:5 C:2 F: 4 21 grams Protein powder 4 oz Tofu 1/2 Cantaloupe Dinner - Meal : P:8 C:4 F:5 12 oz Haddock 1 cup Cucumber 1 Tomato 1/2 cup Chickpeas 2 1/2 cups Lettuce, romaine 1/3 cup Rice Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya C 6.00 P 2.00 F 3.00 F Simple and healthful, this breakfast will give you a needed energy boost! Mix these ingredients together to create a simple and delicious snack. 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. 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. Fish & Salad Brush fish with 1/3 tsp oil and season as desired. Broil fish, prepare salad with oil & vinegar dressing using the remaining oil and desired amount of vinegar. Try using some spices, like cayenne pepper and oregano to spice things up! Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 19 Breakfast - Meal : P:8 C:4 F:5 4 Egg whites 3 Eggs, whole 3 oz Cheese, low or non fat 2 cups Mushrooms 1 cup Zucchini 3/4 cup Bean sprouts 16 Cherries Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 12 Pecans Mid Meal - Meal : P:8 C:4 F:5 8 oz Corned beef 1 1/2 Pickles 1/2 Tomato 1 slice Rye bread 15 Olives Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 cup Celery 2 cups Cucumber 4 cups Lettuce, romaine 1 1/4 cups Tomatoes 1/3 Cantaloupe Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil 1.40 C.83 C 1.33 C 1.00 F 3.00 F Breakfast Omelet Sauté vegetables with seasoning until soft. Add egg-whites and grated cheese and cook until set, enjoy fruit on the side. Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts. Corned Beef Sandwich A very tasty deli sandwich. Use mustard to boost flavor - dijon is a great choice if you have some! Grilled Beef Salad with Cantaloupe Grill beef and set atop this great mixed salad. Enjoy the cantaloupe for dessert. 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.

Day: 20 Breakfast - Meal : P:8 C:4 F:5 1/2 cup Milk, low fat (1%) 4 Egg whites 1 1/2 oz Ham, deli style 1 1/2 oz Mozzarella cheese, light/low fat 3/4 cup Onions 3 cups Zucchini 1/2 cup Leeks 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 4 oz Cheese, low or non fat 1/3 cup Applesauce 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 8 oz Corned beef 1 1/2 Pickles 1/2 Tomato 1 slice Rye bread 15 Olives Snack - Meal : P:5 C:2 F: 4 1/2 cup Grapes Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 cup Celery 2 cups Cucumber 4 cups Lettuce, romaine 1 1/4 cups Tomatoes 1/3 Cantaloupe Snack - Meal : P:5 C:2 F:4 1/2 Tangerine.50 PC 1.00 P 1.50 P 1 1 1.40 C.83 C 1.33 C Quiche Lorraine Cook all the vegetables in the oil and 1/8 tsp dry mustard and black pepper. Whip the eggs and milk together, and add the cooled vegetables and ham. Place in a baking dish and bake at 400 degrees until set. Grate the cheese and mix with the rest of the ingredients for a quick snack that's easy to pop into a container and take along to work or elsewhere. Corned Beef Sandwich A very tasty deli sandwich. Use mustard to boost flavor - dijon is a great choice if you have some! 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 Beef Salad with Cantaloupe Grill beef and set atop this great mixed salad. Enjoy the cantaloupe for dessert. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 21 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Nectarine 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Ricotta cheese, skim 2/3 cup Mandarin orange, canned 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 12 oz Salmon steak 1 Kiwi 1 1/2 slice Whole grain bread 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 35 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Dinner - Meal : P:8 C:4 F:5 8 oz Pork chop 2 cups Cauliflower 2 cups Brussels sprouts 3/4 cup Rice Snack - Meal : P:5 C:2 F:4 1/2 cup Guava C 3.00 C 1.33 C 2 A quick and tasty breakfast. Mix these ingredients together to create a simple and delicious snack. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Pork Chop with Vegetables and Rice Brush the pork chop with olive oil, salt, pepper, crushed garlic (or garlic powder), and chopped cilantro. Roast at 350 degrees for about 20 minutes or until done. Meanwhile, boil the rice and steam the vegetables. If you time it right, everything should be done at about the same time. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 22 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Orange 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 4 cups Popcorn 1 1/3 tsp Butter Mid Meal - Meal : P:8 C:4 F:5 12 oz Tofu 1 3/4 cups Spinach 1/2 Orange 1/2 cup Carrots 2/3 cup Water chestnuts 1/2 cup Ricotta cheese, skim Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 1/6 cups Rice 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya C 6.00 P 3 Simple and healthful, this breakfast will give you a needed energy boost! Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Orange, Tofu, and Spinach Salad Place spinach in a bowl. Top with grated carrot, orange sections, water chestnuts and tofu cubes. Grate a little ginger on top and add some vinegar, olive oil, and seasonings. Toss and serve. Steak and Rice Season steak as desired and grill to your preference. Cook rice, adding seasoning and chopped nuts. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 23 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 6 Egg whites 2 Kiwis 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2 Peaches 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, steak 1/4 cup Beans, green or yellow 1 cup Onions 1 1/2 Peppers (bell or cubanelle) 1 cup Scallions (green onions) 1 cup Tomatoes Snack - Meal : P:5 C:2 F: 4 1/2 cup Guava Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 2 cups Celery 2 Peppers (bell or cubanelle) 2/3 cup Water chestnuts Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 Orange 1 cup Raspberries 1 tsp Olive or monounsaturated oil 6 Peanuts C.17 C.75 C.33 C.67 C 3.00 F 1.00 F A tasty, easy-to-prepare breakfast. Cheese, Fruit & Nuts Enjoy items separately. Tuna and Bean Ragout Mix all the vegetables together and cook on low heat. Add cooked tuna and enjoy this great meal! Roasted Turkey Skewers Cut the meat and vegetables into chunks and stick on 8 inch skewers. Baste with olive oil and seasonings. Bake or grill until done. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 24 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 4 Egg whites 1 cup Grapes 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1/4 cup Onions 1/4 cup Beans, black 1 Tomato Mid Meal - Meal : P:8 C:4 F:5 10 2/3 oz Whitefish 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 1/4 cup Blackberries 1/4 cup Blueberries Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3/4 cup Mushrooms 1/2 Tomato 1/2 Apple 2 Kiwis 1/2 cup Cucumber 3 cups Lettuce, romaine Snack - Meal : P:5 C:2 F:4 1/2 Tangerine C.75 C.33 C 3.00 C.38 C.13 C.30 C A tasty, easy-to-prepare breakfast. Black Bean Salsa Mix black beans, diced tomato, chopped onion, olive oil, lime juice, and cilantro in a bowl. Seed jalapeno peppers and chop finely and add to mixture. Pasta with Smoked Whitefish You don't have to use smoked fish, but it tastes the best! Lightly saute chopped vegetables, then add crumbled fish. Season with parsley, garlic, salt and pepper. Mix with pasta and enjoy! 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. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 25 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 6 Egg whites 1 cup Blackberries 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/4 cup Blueberries 1/4 cup Raspberries 1/4 cup Strawberries 1/3 cup Oatmeal 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 2 oz Cheese, low or non fat 6 oz Beef, lean cuts 1/2 Pepper (bell or cubanelle) 1/2 Tomato 1/2 cup Blueberries 1/4 cup Salsa 1 whole Pita 6 Almonds, whole 1 tsp Olive or monounsaturated oil Snack - Meal : P:5 C:2 F: 4 35 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1/2 cup Chickpeas 1 cup Celery 2 cups Cucumber 3/4 Pepper (bell or cubanelle) 1/4 head Lettuce, iceberg 1 cup Cherry tomatoes Snack - Meal : P:5 C:2 F:4 1 cup Raspberries C 6.00 P 2.00 F 3.00 F.38 C.13 C Eggs with fruit. Berries and Oatmeal Mix berries in a bowl and pour over a cottage cheese and oatmeal blend. Top with the almonds and enjoy! 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. Beef with Salad Grill the beef to your liking and season with some Montreal Steak spice! Toss the vegetables together for a great salad and use the olive oil, balsamic vinegar and spices to make a tasty salad dressing!

Day: 26 Breakfast - Meal : P:8 C:4 F:5 49 grams Protein powder 1/2 cup Blueberries 1 cup Cereal, cold 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2/3 cup Applesauce 24 Peanuts Mid Meal - Meal : P:8 C:4 F:5 4 oz Chicken breast, skinless 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 1 1/2 Apples Snack - Meal : P:5 C:2 F: 4 1/2 cup Boysenberries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 1/6 cups Rice 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1/3 Banana 7.00 P 3.00 C 3 A classic cereal breakfast with nuts and fruit added for crunch and flavor. Cheese, Applesauce & Peanuts Enjoy this quick snack. Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves and diced chicken. Add balsamic vinegar, salt & pepper to taste. Steak and Rice Season steak as desired and grill to your preference. Cook rice, adding seasoning and chopped nuts. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 27 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 6 Egg whites 1 cup Blackberries 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 21 grams Protein powder 6 Peanuts 1 tsp Coconut oil Mid Meal - Meal : P:8 C:4 F:5 9 oz Snapper 2 oz Anchovies 1 cup Leeks 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 1/2 cup Boysenberries Dinner - Meal : P:8 C:4 F:5 8 oz Pork chop 2 cups Cauliflower 2 cups Brussels sprouts 3/4 cup Rice Snack - Meal : P:5 C:2 F:4 1 cup Raspberries C 1.00 F 3.00 F 6.00 P 3.00 C 1.33 C 2 Eggs with fruit. Simple, quick and balanced. 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. Pork Chop with Vegetables and Rice Brush the pork chop with olive oil, salt, pepper, crushed garlic (or garlic powder), and chopped cilantro. Roast at 350 degrees for about 20 minutes or until done. Meanwhile, boil the rice and steam the vegetables. If you time it right, everything should be done at about the same time. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 28 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 5 tbsp Almonds, slivered 2 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 9 oz Chicken breast, deli style 1 cup Blueberries 18 Peanuts 2/3 tsp Coconut oil Snack - Meal : P:5 C:2 F: 4 1/2 cup Pineapple Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3/4 cup Mushrooms 1/2 Tomato 1/2 Apple 2 Kiwis 1/2 cup Cucumber 3 cups Lettuce, romaine Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 5 Almonds, whole 5 Cashews 4 Peanuts C C 6.00 P 3.00 F 2.00 F.38 C.13 C.30 C 1.67 F 1.67 F.67 F A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Chicken with yogurt, fruit and nuts on the side. 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. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 29 Breakfast - Meal : P:8 C:4 F:5 4 Egg whites 3 Eggs, whole 3 oz Cheese, low or non fat 2 cups Mushrooms 1 cup Zucchini 3/4 cup Bean sprouts 16 Cherries Snack - Meal : P:5 C:2 F:4 4 oz Cheese, low or non fat 1/3 cup Applesauce 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 12 oz Salmon steak 1 Kiwi 1 1/2 slice Whole grain bread 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 3/4 cup Watermelon Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 3 cups Cabbage 1/4 cup Jalapeno peppers 2 Peppers (bell or cubanelle) Snack - Meal : P:5 C:2 F:4 1 cup Raspberries 3.00 C 7.00 P.13 C Breakfast Omelet Sauté vegetables with seasoning until soft. Add egg-whites and grated cheese and cook until set, enjoy fruit on the side. Grate the cheese and mix with the rest of the ingredients for a quick snack that's easy to pop into a container and take along to work or elsewhere. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Spicy Stirfry: you might want to adjust the amount of jalapeno peppers you're using, depending on their strength and what you can handle! Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 30 Breakfast - Meal : P:8 C:4 F:5 1/2 cup Milk, low fat (1%) 4 Egg whites 1 1/2 oz Ham, deli style 1 1/2 oz Mozzarella cheese, light/low fat 3/4 cup Onions 3 cups Zucchini 1/2 cup Leeks 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 2 cups Milk, low fat (1%) 24 Peanuts 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 6 oz Tuna, canned in water 1 whole Pita 2/3 Banana 5 tsp Mayonnaise 2 oz Hard cheeses, light/low fat Snack - Meal : P:5 C:2 F: 4 1/4 cup Blackberries 1/4 cup Blueberries Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 2 cups Celery 2 Peppers (bell or cubanelle) 2/3 cup Water chestnuts Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil.50 PC 1.00 P 1.50 P 1 1 C 6.00 P 1.00 F 3.00 F Quiche Lorraine Cook all the vegetables in the oil and 1/8 tsp dry mustard and black pepper. Whip the eggs and milk together, and add the cooled vegetables and ham. Place in a baking dish and bake at 400 degrees until set. Milk & Peanuts A tall glass of milk and a handful of peanuts. Tuna Sandwich Mix tuna and mayonnaise, salt and pepper to taste. For some added crunch add a handful of chopped lettuce, celery or bean sprouts. Roasted Turkey Skewers Cut the meat and vegetables into chunks and stick on 8 inch skewers. Baste with olive oil and seasonings. Bake or grill until done. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 31 Breakfast - Meal : P:8 C:4 F:5 8 Egg whites 2 cups Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 1 oz Pretzels 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 9 oz Chicken breast, deli style 1 cup Blueberries 18 Peanuts 2/3 tsp Coconut oil Snack - Meal : P:5 C:2 F: 4 1/2 cup Pineapple Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 cup Broccoli 1 cup Brussels sprouts 1 1/4 cups Cauliflower 2/3 cup Chickpeas Snack - Meal : P:5 C:2 F:4 1/2 cup Mulberries C 6.00 P 3.00 F 2.00 F.33 C.67 C.31 C 2.67 C Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! A quick and tasty snack. Chicken with yogurt, fruit and nuts on the side. Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 32 Breakfast - Meal : P:8 C:4 F:5 4 oz Cheese, low or non fat 1 Bagel 5 tsp Cream cheese 12 slices Turkey bacon Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2/3 cup Applesauce 24 Peanuts Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, steak 1/4 cup Beans, green or yellow 1 cup Onions 1 1/2 Peppers (bell or cubanelle) 1 cup Scallions (green onions) 1 cup Tomatoes Snack - Meal : P:5 C:2 F: 4 1/4 cup Blackberries 1/4 cup Blueberries Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 1 1/2 cups Beans, green or yellow 1 cup Zucchini 1 cup Mushrooms 1 cup Grapes Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 5 Almonds, whole 5 Cashews 4 Peanuts 4.00 C.17 C.75 C.33 C.67 C 1.67 F 1.67 F.67 F The real baconator egg bagel - for fat loss! Cheese, Applesauce & Peanuts Enjoy this quick snack. Tuna and Bean Ragout Mix all the vegetables together and cook on low heat. Add cooked tuna and enjoy this great meal! Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over medium heat until tendercrisp. Add some cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 33 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 42 grams Protein powder 3/4 cup Cereal, cold 1/4 cup Cranberries Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 12 Pecans Mid Meal - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 9 oz Chicken breast, deli style 1 cup Blueberries 18 Peanuts 2/3 tsp Coconut oil Snack - Meal : P:5 C:2 F: 4 1/2 cup Boysenberries Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 5 cups Lettuce, romaine 1 cup Celery 1 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Kidney beans Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Pineapple C 6.00 P 1.33 C C 6.00 P 3.00 F 2.00 F A cereal breakfast with a twist: throw in a handful of cranberries (fresh or dried) with a little protein and some oil to cover all of your nutrition bases. Makes a balanced, tasty breakfast. Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts. Chicken with yogurt, fruit and nuts on the side. Chicken Breast and Salad Prepare the chicken any way you like. Combined, the balsamic vinegar, olive oil, and lemon juice make a tasty dressing for the vegetables! Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 34 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 6 Egg whites 2 Kiwis 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 cup Yogurt, plain, low fat 12 Cashews 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 9 oz Chicken breast, deli style 1 cup Blueberries 18 Peanuts 2/3 tsp Coconut oil Snack - Meal : P:5 C:2 F: 4 1/2 cup Grapes Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 1 1/2 cups Beans, green or yellow 1 cup Zucchini 1 cup Mushrooms 1 cup Grapes Snack - Meal : P:5 C:2 F:4 1/3 Banana C C C 6.00 P 3.00 F 2.00 F A tasty, easy-to-prepare breakfast. Yogurt & Cashews Enjoy this quick snack! Chicken with yogurt, fruit and nuts on the side. 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. Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over medium heat until tendercrisp. Add some cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 35 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 6 Egg whites 2 Kiwis 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2 Peaches 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 5 oz Beef, lean cuts 1 1/2 slice Whole grain bread 6 Peanuts 4 tsp Mayonnaise 2 oz Mozzarella cheese, light/low fat Snack - Meal : P:5 C:2 F: 4 8 Cherries Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 3 cups Cabbage 1/4 cup Jalapeno peppers 2 Peppers (bell or cubanelle) Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil C 3.00 C 1.00 F 7.00 P.13 C 1.00 F 3.00 F A tasty, easy-to-prepare breakfast. Cheese, Fruit & Nuts Enjoy items separately. Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor. Spicy Stirfry: you might want to adjust the amount of jalapeno peppers you're using, depending on their strength and what you can handle! 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 36 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 6 Egg whites 2 Kiwis 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1 Apple 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 12 oz Haddock 5 cups Lettuce, romaine 1 1/2 cups Tomatoes 2 cups Cucumber 2 Peppers (bell or cubanelle) 3 cups Broccoli Snack - Meal : P:5 C:2 F: 4 3/4 cup Watermelon Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 1/6 cups Rice 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya C 3 A tasty, easy-to-prepare breakfast. Cheddar-Apple Galette In oven ready pan,add water,cinnamon,and apples. Bring to boil,then cover and let simmer until apples are tender. Form apple slices into circle and sprinkle with nuts and cheese. Cook in oven for 3-5 minutes. Serve hot and enjoy! Haddock with a Salad Prepare the fish any way you like. Make a salad out of the vegetables and a dressing out of olive oil, vinegar, and seasonings of your choice. 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 seasoning and chopped nuts. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 37 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 4 Egg whites 1 cup Grapes 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1 Apple 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, canned in water 2/3 cup Honeydew melon 1 1/2 whole Pita 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1/2 cup Chickpeas 1 cup Celery 2 cups Cucumber 3/4 Pepper (bell or cubanelle) 1/4 head Lettuce, iceberg 1 cup Cherry tomatoes Snack - Meal : P:5 C:2 F:4 1/3 Banana C 3.00 C.38 C.13 C A tasty, easy-to-prepare breakfast. Cheddar-Apple Galette In oven ready pan,add water,cinnamon,and apples. Bring to boil,then cover and let simmer until apples are tender. Form apple slices into circle and sprinkle with nuts and cheese. Cook in oven for 3-5 minutes. Serve hot and enjoy! Tuna Stuffed Pita & Fruit Mix tuna and mayonnaise. Stuff in pita and enjoy. For extra crunch add a handful of lettuce or bean sprouts. Have the fruit for dessert. Beef with Salad Grill the beef to your liking and season with some Montreal Steak spice! Toss the vegetables together for a great salad and use the olive oil, balsamic vinegar and spices to make a tasty salad dressing! 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 38 Breakfast - Meal : P:8 C:4 F:5 6 Egg whites 4 cups Mushrooms 3 cups Tomatoes 6 slices Turkey bacon 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2 Peaches 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 12 oz Salmon steak 1 Kiwi 1 1/2 slice Whole grain bread 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 1/2 cup Grapes Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 1/6 cups Rice 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya 3.00 C 3 Scrambled eggs with stewed vegetables and bacon. Try seasoning the vegetables with salt, pepper, garlic and basil. Cheese, Fruit & Nuts Enjoy items separately. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. 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. Steak and Rice Season steak as desired and grill to your preference. Cook rice, adding seasoning and chopped nuts. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 39 Breakfast - Meal : P:8 C:4 F:5 49 grams Protein powder 1/2 cup Blueberries 1 cup Cereal, cold 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 4 cups Popcorn 1 1/3 tsp Butter Mid Meal - Meal : P:8 C:4 F:5 2 oz Cheese, low or non fat 6 oz Beef, lean cuts 1/2 Pepper (bell or cubanelle) 1/2 Tomato 1/2 cup Blueberries 1/4 cup Salsa 1 whole Pita 6 Almonds, whole 1 tsp Olive or monounsaturated oil Snack - Meal : P:5 C:2 F: 4 3/4 cup Watermelon Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 cup Celery 2 cups Cucumber 4 cups Lettuce, romaine 1 1/4 cups Tomatoes 1/3 Cantaloupe Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Peaches, canned 7.00 P 6.00 P 2.00 F 3.00 F.40 C.83 C 1.33 C A classic cereal breakfast with nuts and fruit added for crunch and flavor. Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. 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. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Grilled Beef Salad with Cantaloupe Grill beef and set atop this great mixed salad. Enjoy the cantaloupe for dessert. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 40 Breakfast - Meal : P:8 C:4 F:5 1/2 cup Milk, low fat (1%) 4 Egg whites 1 1/2 oz Ham, deli style 1 1/2 oz Mozzarella cheese, light/low fat 3/4 cup Onions 3 cups Zucchini 1/2 cup Leeks 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 21 grams Protein powder 6 Peanuts 1 tsp Coconut oil Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, canned in water 2/3 cup Honeydew melon 1 1/2 whole Pita 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 2 tbsp Almonds, slivered 2/3 tsp Olive or monounsaturated oil Dinner - Meal : P:8 C:4 F:5 12 oz Haddock 1 cup Cucumber 1 Tomato 1/2 cup Chickpeas 2 1/2 cups Lettuce, romaine 1/3 cup Rice Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 Orange 1 cup Raspberries 1 tsp Olive or monounsaturated oil.50 PC 1.00 P 1.50 P 1 1 1.00 F 3.00 F 3.00 C.33 PC 1.00 P 3.57 P.19 C 2.00 F 2.00 F 3.00 F Quiche Lorraine Cook all the vegetables in the oil and 1/8 tsp dry mustard and black pepper. Whip the eggs and milk together, and add the cooled vegetables and ham. Place in a baking dish and bake at 400 degrees until set. Simple, quick and balanced. Tuna Stuffed Pita & Fruit Mix tuna and mayonnaise. Stuff in pita and enjoy. For extra crunch add a handful of lettuce or bean sprouts. Have the fruit for dessert. 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. Fish & Salad Brush fish with 1/3 tsp oil and season as desired. Broil fish, prepare salad with oil & vinegar dressing using the remaining oil and desired amount of vinegar. Try using some spices, like cayenne pepper and oregano to spice things up! 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

Day: 41 Breakfast - Meal : P:8 C:4 F:5 3 oz Cheese, low or non fat 1 cup Peaches, canned 1 Plum 30 Peanuts Snack - Meal : P:5 C:2 F:4 1 1/4 cups Ricotta cheese, skim 2/3 cup Mandarin orange, canned 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3 Peppers (bell or cubanelle) 1 3/4 cups Broccoli 1 1/2 cups Tomatoes 2 cups Mushrooms Snack - Meal : P:5 C:2 F: 4 8 Cherries Dinner - Meal : P:8 C:4 F:5 12 oz Haddock 1 cup Cucumber 1 Tomato 1/2 cup Chickpeas 2 1/2 cups Lettuce, romaine 1/3 cup Rice Snack - Meal : P:5 C:2 F:4 1 cup Raspberries 1.58 C Mix these ingredients together to create a simple and delicious snack. Chicken Stir-Fry Try using some thyme in this for extra flavor! Fish & Salad Brush fish with 1/3 tsp oil and season as desired. Broil fish, prepare salad with oil & vinegar dressing using the remaining oil and desired amount of vinegar. Try using some spices, like cayenne pepper and oregano to spice things up! Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 42 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 4 Egg whites 1 cup Grapes 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 cup Yogurt, plain, low fat 12 Cashews 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3 Peppers (bell or cubanelle) 1 3/4 cups Broccoli 1 1/2 cups Tomatoes 2 cups Mushrooms Snack - Meal : P:5 C:2 F: 4 21 grams Protein powder 4 oz Tofu 1/2 Cantaloupe Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 3/4 cup Chickpeas 1/4 head Lettuce, iceberg 1/4 cup Mushrooms 1/4 cup Onions 1/2 cup Cherry tomatoes 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Peaches, canned C C 1.58 C 3.00 C.13 C.13 C A tasty, easy-to-prepare breakfast. Yogurt & Cashews Enjoy this quick snack! Chicken Stir-Fry Try using some thyme in this for extra flavor! 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. Turkey and Salad Grilled or roast turkey is great with this meal. Throw all the vegetables into a large bowl and sprinkle slivered almonds on top. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 43 Breakfast - Meal : P:8 C:4 F:5 3 oz Cheese, low or non fat 1 cup Peaches, canned 1 Plum 30 Peanuts Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 4 cups Popcorn 1 1/3 tsp Butter Mid Meal - Meal : P:8 C:4 F:5 2 oz Cheese, low or non fat 6 oz Beef, lean cuts 1/2 Pepper (bell or cubanelle) 1/2 Tomato 1/2 cup Blueberries 1/4 cup Salsa 1 whole Pita 6 Almonds, whole 1 tsp Olive or monounsaturated oil Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 3 cups Cabbage 1/4 cup Jalapeno peppers 2 Peppers (bell or cubanelle) Snack - Meal : P:5 C:2 F:4 1/3 Banana 6.00 P 2.00 F 3.00 F 7.00 P.13 C Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. 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. Spicy Stirfry: you might want to adjust the amount of jalapeno peppers you're using, depending on their strength and what you can handle! 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 44 Breakfast - Meal : P:8 C:4 F:5 1/2 cup Milk, low fat (1%) 4 Egg whites 1 1/2 oz Ham, deli style 1 1/2 oz Mozzarella cheese, light/low fat 3/4 cup Onions 3 cups Zucchini 1/2 cup Leeks 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, canned in water 2/3 cup Honeydew melon 1 1/2 whole Pita 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 1/2 cup Peaches, canned Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 cup Broccoli 1 cup Brussels sprouts 1 1/4 cups Cauliflower 2/3 cup Chickpeas Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 Orange 1 cup Raspberries 1 tsp Olive or monounsaturated oil 6 Peanuts.50 PC 1.00 P 1.50 P 1 1 3.00 C.33 C.67 C.31 C 2.67 C 3.00 F 1.00 F Quiche Lorraine Cook all the vegetables in the oil and 1/8 tsp dry mustard and black pepper. Whip the eggs and milk together, and add the cooled vegetables and ham. Place in a baking dish and bake at 400 degrees until set. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Tuna Stuffed Pita & Fruit Mix tuna and mayonnaise. Stuff in pita and enjoy. For extra crunch add a handful of lettuce or bean sprouts. Have the fruit for dessert. Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 45 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 42 grams Protein powder 3/4 cup Cereal, cold 1/4 cup Cranberries Snack - Meal : P:5 C:2 F:4 2 cups Milk, low fat (1%) 24 Peanuts 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 5 oz Beef, lean cuts 1 1/2 slice Whole grain bread 6 Peanuts 4 tsp Mayonnaise 2 oz Mozzarella cheese, light/low fat Snack - Meal : P:5 C:2 F: 4 35 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 1 1/2 cups Beans, green or yellow 1 cup Zucchini 1 cup Mushrooms 1 cup Grapes Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 Orange 1 cup Raspberries 1 tsp Olive or monounsaturated oil 6 Peanuts C 6.00 P 1.33 C C 3.00 C 1.00 F 3.00 F 1.00 F A cereal breakfast with a twist: throw in a handful of cranberries (fresh or dried) with a little protein and some oil to cover all of your nutrition bases. Makes a balanced, tasty breakfast. Milk & Peanuts A tall glass of milk and a handful of peanuts. Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor. Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over medium heat until tendercrisp. Add some cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 46 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 5 tbsp Almonds, slivered 2 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/4 cup Blueberries 1/4 cup Raspberries 1/4 cup Strawberries 1/3 cup Oatmeal 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, steak 1/4 cup Beans, green or yellow 1 cup Onions 1 1/2 Peppers (bell or cubanelle) 1 cup Scallions (green onions) 1 cup Tomatoes Snack - Meal : P:5 C:2 F: 4 1/2 cup Guava Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 Orange 3/4 cup Brussels sprouts 1 1/2 cups Beans, green or yellow 1 cup Mushrooms Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil C.17 C.75 C.33 C.67 C 1.00 F 3.00 F A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! Berries and Oatmeal Mix berries in a bowl and pour over a cottage cheese and oatmeal blend. Top with the almonds and enjoy! Tuna and Bean Ragout Mix all the vegetables together and cook on low heat. Add cooked tuna and enjoy this great meal! Beef with vegetables on the side and fruit for dessert. Montreal steak spice is an excellent seasoning for beef. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 47 Breakfast - Meal : P:8 C:4 F:5 4 Egg whites 3 Eggs, whole 3 oz Cheese, low or non fat 2 cups Mushrooms 1 cup Zucchini 3/4 cup Bean sprouts 16 Cherries Snack - Meal : P:5 C:2 F:4 2 cups Milk, low fat (1%) 24 Peanuts 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 9 oz Snapper 2 oz Anchovies 1 cup Leeks 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 1/3 cup Mango Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1/2 cup Chickpeas 1 cup Celery 2 cups Cucumber 3/4 Pepper (bell or cubanelle) 1/4 head Lettuce, iceberg 1 cup Cherry tomatoes Snack - Meal : P:5 C:2 F:4 1/2 cup Guava C 6.00 P 3.00 C.38 C.13 C Breakfast Omelet Sauté vegetables with seasoning until soft. Add egg-whites and grated cheese and cook until set, enjoy fruit on the side. Milk & Peanuts A tall glass of milk and a handful of peanuts. 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. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Beef with Salad Grill the beef to your liking and season with some Montreal Steak spice! Toss the vegetables together for a great salad and use the olive oil, balsamic vinegar and spices to make a tasty salad dressing! Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 48 Breakfast - Meal : P:8 C:4 F:5 6 Egg whites 4 cups Mushrooms 3 cups Tomatoes 6 slices Turkey bacon 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 4 oz Cheese, low or non fat 1/3 cup Applesauce 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 4 oz Chicken breast, skinless 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 1 1/2 Apples Snack - Meal : P:5 C:2 F: 4 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 2 tbsp Almonds, slivered 2/3 tsp Olive or monounsaturated oil Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 cup Broccoli 1 cup Brussels sprouts 1 1/4 cups Cauliflower 2/3 cup Chickpeas Snack - Meal : P:5 C:2 F:4 1/2 cup Mulberries 3.00 C.33 PC 1.00 P 3.57 P.19 C 2.00 F 2.00 F.33 C.67 C.31 C 2.67 C Scrambled eggs with stewed vegetables and bacon. Try seasoning the vegetables with salt, pepper, garlic and basil. Grate the cheese and mix with the rest of the ingredients for a quick snack that's easy to pop into a container and take along to work or elsewhere. Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves and diced chicken. Add balsamic vinegar, salt & pepper to taste. 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 Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Protein Smoothie

Day: 49 Breakfast - Meal : P:8 C:4 F:5 8 Egg whites 2 cups Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2/3 cup Applesauce 24 Peanuts Mid Meal - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3 Peppers (bell or cubanelle) 1 3/4 cups Broccoli 1 1/2 cups Tomatoes 2 cups Mushrooms Snack - Meal : P:5 C:2 F: 4 8 Cherries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 Orange 3/4 cup Brussels sprouts 1 1/2 cups Beans, green or yellow 1 cup Mushrooms Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 cup Blueberries 1/2 Orange 3 Almonds, whole 1 tsp Olive or monounsaturated oil 1.58 C 1.00 F 3.00 F Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Cheese, Applesauce & Peanuts Enjoy this quick snack. Chicken Stir-Fry Try using some thyme in this for extra flavor! Beef with vegetables on the side and fruit for dessert. Montreal steak spice is an excellent seasoning for beef. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 50 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Nectarine 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 12 oz Salmon steak 1 Kiwi 1 1/2 slice Whole grain bread 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 1/2 cup Guava Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 cup Broccoli 1 cup Brussels sprouts 1 1/4 cups Cauliflower 2/3 cup Chickpeas Snack - Meal : P:5 C:2 F:4 1/2 cup Mulberries C 3.00 C.33 C.67 C.31 C 2.67 C A quick and tasty breakfast. Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 51 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 4 Egg whites 1 cup Grapes 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Ricotta cheese, skim 2/3 cup Mandarin orange, canned 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 12 oz Haddock 5 cups Lettuce, romaine 1 1/2 cups Tomatoes 2 cups Cucumber 2 Peppers (bell or cubanelle) 3 cups Broccoli Snack - Meal : P:5 C:2 F: 4 1/2 cup Pineapple Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3/4 cup Mushrooms 1/2 Tomato 1/2 Apple 2 Kiwis 1/2 cup Cucumber 3 cups Lettuce, romaine Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Pineapple C.38 C.13 C.30 C A tasty, easy-to-prepare breakfast. Mix these ingredients together to create a simple and delicious snack. Haddock with a Salad Prepare the fish any way you like. Make a salad out of the vegetables and a dressing out of olive oil, vinegar, and seasonings of your choice. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 52 Breakfast - Meal : P:8 C:4 F:5 6 Egg whites 4 cups Mushrooms 3 cups Tomatoes 6 slices Turkey bacon 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/4 cup Blueberries 1/4 cup Raspberries 1/4 cup Strawberries 1/3 cup Oatmeal 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 9 oz Snapper 2 oz Anchovies 1 cup Leeks 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 1/2 cup Peaches, canned Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 Orange 3/4 cup Brussels sprouts 1 1/2 cups Beans, green or yellow 1 cup Mushrooms Snack - Meal : P:5 C:2 F:4 1/2 cup Mulberries 6.00 P 3.00 C Scrambled eggs with stewed vegetables and bacon. Try seasoning the vegetables with salt, pepper, garlic and basil. Berries and Oatmeal Mix berries in a bowl and pour over a cottage cheese and oatmeal blend. Top with the almonds 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. Beef with vegetables on the side and fruit for dessert. Montreal steak spice is an excellent seasoning for beef. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 53 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 42 grams Protein powder 3/4 cup Cereal, cold 1/4 cup Cranberries Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 1 oz Pretzels 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 12 oz Haddock 5 cups Lettuce, romaine 1 1/2 cups Tomatoes 2 cups Cucumber 2 Peppers (bell or cubanelle) 3 cups Broccoli Snack - Meal : P:5 C:2 F: 4 1/3 cup Mango Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 1 1/2 cups Beans, green or yellow 1 cup Zucchini 1 cup Mushrooms 1 cup Grapes Snack - Meal : P:5 C:2 F:4 1/2 Nectarine C 6.00 P 1.33 C A cereal breakfast with a twist: throw in a handful of cranberries (fresh or dried) with a little protein and some oil to cover all of your nutrition bases. Makes a balanced, tasty breakfast. A quick and tasty snack. Haddock with a Salad Prepare the fish any way you like. Make a salad out of the vegetables and a dressing out of olive oil, vinegar, and seasonings of your choice. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over medium heat until tendercrisp. Add some cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 54 Breakfast - Meal : P:8 C:4 F:5 4 oz Cheese, low or non fat 1 Bagel 5 tsp Cream cheese 12 slices Turkey bacon Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 5 oz Beef, lean cuts 1 1/2 slice Whole grain bread 6 Peanuts 4 tsp Mayonnaise 2 oz Mozzarella cheese, light/low fat Snack - Meal : P:5 C:2 F: 4 35 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 3/4 cup Chickpeas 1/4 head Lettuce, iceberg 1/4 cup Mushrooms 1/4 cup Onions 1/2 cup Cherry tomatoes 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Pineapple 4.00 C 3.00 C 1.00 F 3.00 C.13 C.13 C The real baconator egg bagel - for fat loss! Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor. Turkey and Salad Grilled or roast turkey is great with this meal. Throw all the vegetables into a large bowl and sprinkle slivered almonds on top. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 55 Breakfast - Meal : P:8 C:4 F:5 3 oz Cheese, low or non fat 1 cup Peaches, canned 1 Plum 30 Peanuts Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2 Peaches 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, steak 1/4 cup Beans, green or yellow 1 cup Onions 1 1/2 Peppers (bell or cubanelle) 1 cup Scallions (green onions) 1 cup Tomatoes Snack - Meal : P:5 C:2 F: 4 35 grams Protein powder 1/4 Cantaloupe 1/3 cup Honeydew melon 1/2 Kiwi Dinner - Meal : P:8 C:4 F:5 12 oz Haddock 1 cup Cucumber 1 Tomato 1/2 cup Chickpeas 2 1/2 cups Lettuce, romaine 1/3 cup Rice Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 5 Almonds, whole 5 Cashews 4 Peanuts.17 C.75 C.33 C.67 C 1.67 F 1.67 F.67 F Cheese, Fruit & Nuts Enjoy items separately. Tuna and Bean Ragout Mix all the vegetables together and cook on low heat. Add cooked tuna and enjoy this great meal! Fish & Salad Brush fish with 1/3 tsp oil and season as desired. Broil fish, prepare salad with oil & vinegar dressing using the remaining oil and desired amount of vinegar. Try using some spices, like cayenne pepper and oregano to spice things up! 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 56 Breakfast - Meal : P:8 C:4 F:5 49 grams Protein powder 1/2 cup Blueberries 1 cup Cereal, cold 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1 cup Yogurt, plain, low fat 12 Cashews 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 5 oz Beef, lean cuts 1 1/2 slice Whole grain bread 6 Peanuts 4 tsp Mayonnaise 2 oz Mozzarella cheese, light/low fat Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3/4 cup Mushrooms 1/2 Tomato 1/2 Apple 2 Kiwis 1/2 cup Cucumber 3 cups Lettuce, romaine Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Pineapple 7.00 P C 3.00 C 1.00 F.38 C.13 C.30 C A classic cereal breakfast with nuts and fruit added for crunch and flavor. Yogurt & Cashews Enjoy this quick snack! Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 57 Breakfast - Meal : P:8 C:4 F:5 8 Egg whites 2 cups Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/8 Cantaloupe 1/2 cup Grapes 1/3 cup Honeydew melon 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 10 2/3 oz Whitefish 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 21 grams Protein powder 4 oz Tofu 1/2 Cantaloupe Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 2 cups Celery 2 Peppers (bell or cubanelle) 2/3 cup Water chestnuts Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 5 Almonds, whole 5 Cashews 4 Peanuts.75 C.33 C 3.00 C 1.67 F 1.67 F.67 F Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Pasta with Smoked Whitefish You don't have to use smoked fish, but it tastes the best! Lightly saute chopped vegetables, then add crumbled fish. Season with parsley, garlic, salt and pepper. Mix with pasta and enjoy! 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. Roasted Turkey Skewers Cut the meat and vegetables into chunks and stick on 8 inch skewers. Baste with olive oil and seasonings. Bake or grill until done. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 58 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 5 tbsp Almonds, slivered 2 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 1 oz Pretzels 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 6 oz Tuna, canned in water 1 whole Pita 2/3 Banana 5 tsp Mayonnaise 2 oz Hard cheeses, light/low fat Snack - Meal : P:5 C:2 F: 4 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 2 tbsp Almonds, slivered 2/3 tsp Olive or monounsaturated oil Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 5 cups Lettuce, romaine 1 cup Celery 1 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Kidney beans Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Peaches, canned C 6.00 P.33 PC 1.00 P 3.57 P.19 C 2.00 F 2.00 F A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! A quick and tasty snack. Tuna Sandwich Mix tuna and mayonnaise, salt and pepper to taste. For some added crunch add a handful of chopped lettuce, celery or bean sprouts. 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. Chicken Breast and Salad Prepare the chicken any way you like. Combined, the balsamic vinegar, olive oil, and lemon juice make a tasty dressing for the vegetables! 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 59 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 5 tbsp Almonds, slivered 2 Eggs, whole Snack - Meal : P:5 C:2 F:4 21 grams Protein powder 6 Peanuts 1 tsp Coconut oil Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, canned in water 2/3 cup Honeydew melon 1 1/2 whole Pita 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 3/4 cup Watermelon Dinner - Meal : P:8 C:4 F:5 8 oz Pork chop 2 cups Cauliflower 2 cups Brussels sprouts 3/4 cup Rice Snack - Meal : P:5 C:2 F:4 1/2 cup Guava C 1.00 F 3.00 F 3.00 C 1.33 C 2 A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch! Simple, quick and balanced. Tuna Stuffed Pita & Fruit Mix tuna and mayonnaise. Stuff in pita and enjoy. For extra crunch add a handful of lettuce or bean sprouts. Have the fruit for dessert. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Pork Chop with Vegetables and Rice Brush the pork chop with olive oil, salt, pepper, crushed garlic (or garlic powder), and chopped cilantro. Roast at 350 degrees for about 20 minutes or until done. Meanwhile, boil the rice and steam the vegetables. If you time it right, everything should be done at about the same time. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 60 Breakfast - Meal : P:8 C:4 F:5 49 grams Protein powder 1/2 cup Blueberries 1 cup Cereal, cold 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/4 cup Blueberries 1/4 cup Raspberries 1/4 cup Strawberries 1/3 cup Oatmeal 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 9 oz Snapper 2 oz Anchovies 1 cup Leeks 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 1/2 cup Guava Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1 cup Salsa 1 cup Mushrooms 1 1/2 cups Cabbage Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 5 Almonds, whole 5 Cashews 4 Peanuts 7.00 P 6.00 P 3.00 C 7.00 P 1.67 F 1.67 F.67 F A classic cereal breakfast with nuts and fruit added for crunch and flavor. Berries and Oatmeal Mix berries in a bowl and pour over a cottage cheese and oatmeal blend. Top with the almonds 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. Chicken Mexicali Salad In a medium pan add oil, diced chicken, mushrooms and salsa and cook 3 to 5 min. Add 1 tbsp vinegar, 1/8 tsp hot pepper sauce to chicken mixture, heating throughout. Remove from heat and stir in yogurt and raw cabbage. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 61 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Nectarine 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 12 Pecans Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, steak 1/4 cup Beans, green or yellow 1 cup Onions 1 1/2 Peppers (bell or cubanelle) 1 cup Scallions (green onions) 1 cup Tomatoes Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 Orange 3/4 cup Brussels sprouts 1 1/2 cups Beans, green or yellow 1 cup Mushrooms Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya C.17 C.75 C.33 C.67 C A quick and tasty breakfast. Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts. Tuna and Bean Ragout Mix all the vegetables together and cook on low heat. Add cooked tuna and enjoy this great meal! Beef with vegetables on the side and fruit for dessert. Montreal steak spice is an excellent seasoning for beef. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 62 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 42 grams Protein powder 3/4 cup Cereal, cold 1/4 cup Cranberries Snack - Meal : P:5 C:2 F:4 21 grams Protein powder 6 Peanuts 1 tsp Coconut oil Mid Meal - Meal : P:8 C:4 F:5 4 oz Chicken breast, skinless 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 1 1/2 Apples Snack - Meal : P:5 C:2 F: 4 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 2 tbsp Almonds, slivered 2/3 tsp Olive or monounsaturated oil Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 cup Celery 2 cups Cucumber 4 cups Lettuce, romaine 1 1/4 cups Tomatoes 1/3 Cantaloupe Snack - Meal : P:5 C:2 F:4 1/2 Nectarine C 6.00 P 1.33 C 1.00 F 3.00 F 3.00 C.33 PC 1.00 P 3.57 P.19 C 2.00 F 2.00 F.40 C.83 C 1.33 C A cereal breakfast with a twist: throw in a handful of cranberries (fresh or dried) with a little protein and some oil to cover all of your nutrition bases. Makes a balanced, tasty breakfast. Simple, quick and balanced. Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves and diced chicken. Add balsamic vinegar, salt & pepper to taste. 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 Beef Salad with Cantaloupe Grill beef and set atop this great mixed salad. Enjoy the cantaloupe for dessert.

Day: 63 Breakfast - Meal : P:8 C:4 F:5 6 Egg whites 4 cups Mushrooms 3 cups Tomatoes 6 slices Turkey bacon 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2 Peaches 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 12 oz Tofu 1 3/4 cups Spinach 1/2 Orange 1/2 cup Carrots 2/3 cup Water chestnuts 1/2 cup Ricotta cheese, skim Snack - Meal : P:5 C:2 F: 4 1/2 cup Peaches, canned Dinner - Meal : P:8 C:4 F:5 8 oz Pork chop 2 cups Cauliflower 2 cups Brussels sprouts 3/4 cup Rice Snack - Meal : P:5 C:2 F:4 1 cup Strawberries 6.00 P 1.33 C 2 Scrambled eggs with stewed vegetables and bacon. Try seasoning the vegetables with salt, pepper, garlic and basil. Cheese, Fruit & Nuts Enjoy items separately. Orange, Tofu, and Spinach Salad Place spinach in a bowl. Top with grated carrot, orange sections, water chestnuts and tofu cubes. Grate a little ginger on top and add some vinegar, olive oil, and seasonings. Toss and serve. Pork Chop with Vegetables and Rice Brush the pork chop with olive oil, salt, pepper, crushed garlic (or garlic powder), and chopped cilantro. Roast at 350 degrees for about 20 minutes or until done. Meanwhile, boil the rice and steam the vegetables. If you time it right, everything should be done at about the same time. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 64 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 6 Egg whites 1 cup Blackberries 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 2 cups Milk, low fat (1%) 24 Peanuts 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 9 oz Snapper 2 oz Anchovies 1 cup Leeks 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 1/3 cup Milk, low fat (1%) 1/4 cup Cottage cheese, light/low fat 25 grams Protein powder 1/8 Cantaloupe 1/8 cup Honeydew melon 1/3 cup Oatmeal 2 tbsp Almonds, slivered 2/3 tsp Olive or monounsaturated oil Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 3 cups Cabbage 1/4 cup Jalapeno peppers 2 Peppers (bell or cubanelle) Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya C C 6.00 P 3.00 C.33 PC 1.00 P 3.57 P.19 C 2.00 F 2.00 F 7.00 P.13 C Eggs with fruit. Milk & Peanuts A tall glass of milk and a handful of peanuts. 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. 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. Spicy Stirfry: you might want to adjust the amount of jalapeno peppers you're using, depending on their strength and what you can handle! Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 65 Breakfast - Meal : P:8 C:4 F:5 4 Egg whites 3 Eggs, whole 3 oz Cheese, low or non fat 2 cups Mushrooms 1 cup Zucchini 3/4 cup Bean sprouts 16 Cherries Snack - Meal : P:5 C:2 F:4 4 oz Cheese, low or non fat 1/3 cup Applesauce 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 12 oz Tofu 1 3/4 cups Spinach 1/2 Orange 1/2 cup Carrots 2/3 cup Water chestnuts 1/2 cup Ricotta cheese, skim Snack - Meal : P:5 C:2 F: 4 1/3 cup Mango Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 1/6 cups Rice 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 35 grams Protein powder 1/2 Orange 1 cup Raspberries 1 tsp Olive or monounsaturated oil 6 Peanuts 6.00 P 3 3.00 F 1.00 F Breakfast Omelet Sauté vegetables with seasoning until soft. Add egg-whites and grated cheese and cook until set, enjoy fruit on the side. Grate the cheese and mix with the rest of the ingredients for a quick snack that's easy to pop into a container and take along to work or elsewhere. Orange, Tofu, and Spinach Salad Place spinach in a bowl. Top with grated carrot, orange sections, water chestnuts and tofu cubes. Grate a little ginger on top and add some vinegar, olive oil, and seasonings. Toss and serve. 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 seasoning and chopped nuts. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 66 Breakfast - Meal : P:8 C:4 F:5 3 oz Cheese, low or non fat 1 cup Peaches, canned 1 Plum 30 Peanuts Snack - Meal : P:5 C:2 F:4 1 cup Yogurt, plain, low fat 12 Cashews 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 4 oz Chicken breast, skinless 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 1 1/2 Apples Snack - Meal : P:5 C:2 F: 4 1/4 cup Blackberries 1/4 cup Blueberries Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1 cup Salsa 1 cup Mushrooms 1 1/2 cups Cabbage Snack - Meal : P:5 C:2 F:4 1 cup Strawberries C 3.00 C 7.00 P Yogurt & Cashews Enjoy this quick snack! Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves and diced chicken. Add balsamic vinegar, salt & pepper to taste. Chicken Mexicali Salad In a medium pan add oil, diced chicken, mushrooms and salsa and cook 3 to 5 min. Add 1 tbsp vinegar, 1/8 tsp hot pepper sauce to chicken mixture, heating throughout. Remove from heat and stir in yogurt and raw cabbage. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 67 Breakfast - Meal : P:8 C:4 F:5 4 Egg whites 3 Eggs, whole 3 oz Cheese, low or non fat 2 cups Mushrooms 1 cup Zucchini 3/4 cup Bean sprouts 16 Cherries Snack - Meal : P:5 C:2 F:4 1 1/4 cups Cottage cheese, light/low fat 1/4 cup Blueberries 1/4 cup Raspberries 1/4 cup Strawberries 1/3 cup Oatmeal 4 tbsp Almonds, slivered Mid Meal - Meal : P:8 C:4 F:5 8 oz Corned beef 1 1/2 Pickles 1/2 Tomato 1 slice Rye bread 15 Olives Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 5 cups Lettuce, romaine 1 cup Celery 1 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Kidney beans Snack - Meal : P:5 C:2 F:4 1/3 Banana 1 Breakfast Omelet Sauté vegetables with seasoning until soft. Add egg-whites and grated cheese and cook until set, enjoy fruit on the side. Berries and Oatmeal Mix berries in a bowl and pour over a cottage cheese and oatmeal blend. Top with the almonds and enjoy! Corned Beef Sandwich A very tasty deli sandwich. Use mustard to boost flavor - dijon is a great choice if you have some! Chicken Breast and Salad Prepare the chicken any way you like. Combined, the balsamic vinegar, olive oil, and lemon juice make a tasty dressing for the vegetables! 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.

Day: 68 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Nectarine 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2/3 cup Applesauce 24 Peanuts Mid Meal - Meal : P:8 C:4 F:5 6 oz Tuna, canned in water 1 whole Pita 2/3 Banana 5 tsp Mayonnaise 2 oz Hard cheeses, light/low fat Snack - Meal : P:5 C:2 F: 4 1/3 cup Mango Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1 cup Salsa 1 cup Mushrooms 1 1/2 cups Cabbage Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Peaches, canned C 6.00 P 7.00 P A quick and tasty breakfast. Cheese, Applesauce & Peanuts Enjoy this quick snack. Tuna Sandwich Mix tuna and mayonnaise, salt and pepper to taste. For some added crunch add a handful of chopped lettuce, celery or bean sprouts. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken Mexicali Salad In a medium pan add oil, diced chicken, mushrooms and salsa and cook 3 to 5 min. Add 1 tbsp vinegar, 1/8 tsp hot pepper sauce to chicken mixture, heating throughout. Remove from heat and stir in yogurt and raw cabbage. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 69 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Orange 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 1/2 cup Blueberries 12 Pecans Mid Meal - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3 Peppers (bell or cubanelle) 1 3/4 cups Broccoli 1 1/2 cups Tomatoes 2 cups Mushrooms Snack - Meal : P:5 C:2 F: 4 3/4 cup Watermelon Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 5 cups Lettuce, romaine 1 cup Celery 1 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Kidney beans Snack - Meal : P:5 C:2 F:4 1/2 Nectarine C 1.58 C Simple and healthful, this breakfast will give you a needed energy boost! Yogurt, Protein, Blueberries & Pecans Mix protein powder, fruit and yogurt together. Top with nuts. Chicken Stir-Fry Try using some thyme in this for extra flavor! Put all ingredients in blender over ice and blend. Add water to create desired consistency. Chicken Breast and Salad Prepare the chicken any way you like. Combined, the balsamic vinegar, olive oil, and lemon juice make a tasty dressing for the vegetables! Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 70 Breakfast - Meal : P:8 C:4 F:5 4 oz Cheese, low or non fat 1 Bagel 5 tsp Cream cheese 12 slices Turkey bacon Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1/4 cup Onions 1/4 cup Beans, black 1 Tomato Mid Meal - Meal : P:8 C:4 F:5 4 oz Chicken breast, skinless 4 oz Cheese, low or non fat 2 cups Cucumber 1 Tomato 1 1/2 Apples Snack - Meal : P:5 C:2 F: 4 1/2 cup Boysenberries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 2 cups Cauliflower 1 cup Celery 2 cups Cucumber 4 cups Lettuce, romaine 1 1/4 cups Tomatoes 1/3 Cantaloupe Snack - Meal : P:5 C:2 F:4 1/2 cup Guava 4.00 C 3.00 C.40 C.83 C 1.33 C The real baconator egg bagel - for fat loss! Black Bean Salsa Mix black beans, diced tomato, chopped onion, olive oil, lime juice, and cilantro in a bowl. Seed jalapeno peppers and chop finely and add to mixture. Tomato Cucumber Salad Mix ingredients with 1 clove of minced garlic and 1/3 tbsp of chopped fresh basil leaves and diced chicken. Add balsamic vinegar, salt & pepper to taste. Grilled Beef Salad with Cantaloupe Grill beef and set atop this great mixed salad. Enjoy the cantaloupe for dessert. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 71 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 6 Egg whites 1 cup Blackberries 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1/4 cup Onions 1/4 cup Beans, black 1 Tomato Mid Meal - Meal : P:8 C:4 F:5 12 oz Tofu 1 3/4 cups Spinach 1/2 Orange 1/2 cup Carrots 2/3 cup Water chestnuts 1/2 cup Ricotta cheese, skim Snack - Meal : P:5 C:2 F: 4 1/4 cup Blackberries 1/4 cup Blueberries Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1/2 cup Onions 3 cups Cabbage 1/4 cup Jalapeno peppers 2 Peppers (bell or cubanelle) Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya C 6.00 P 7.00 P.13 C Eggs with fruit. Black Bean Salsa Mix black beans, diced tomato, chopped onion, olive oil, lime juice, and cilantro in a bowl. Seed jalapeno peppers and chop finely and add to mixture. Orange, Tofu, and Spinach Salad Place spinach in a bowl. Top with grated carrot, orange sections, water chestnuts and tofu cubes. Grate a little ginger on top and add some vinegar, olive oil, and seasonings. Toss and serve. Spicy Stirfry: you might want to adjust the amount of jalapeno peppers you're using, depending on their strength and what you can handle! Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 72 Breakfast - Meal : P:8 C:4 F:5 4 oz Cheese, low or non fat 1 Bagel 5 tsp Cream cheese 12 slices Turkey bacon Snack - Meal : P:5 C:2 F:4 1 cup Yogurt, plain, low fat 12 Cashews 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 8 oz Corned beef 1 1/2 Pickles 1/2 Tomato 1 slice Rye bread 15 Olives Snack - Meal : P:5 C:2 F: 4 21 grams Protein powder 4 oz Tofu 1/2 Cantaloupe Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 5 cups Lettuce, romaine 1 cup Celery 1 Pepper (bell or cubanelle) 1 cup Cucumber 1/2 cup Kidney beans Snack - Meal : P:5 C:2 F:4 1/2 cup Guava 4.00 C C 1 The real baconator egg bagel - for fat loss! Yogurt & Cashews Enjoy this quick snack! Corned Beef Sandwich A very tasty deli sandwich. Use mustard to boost flavor - dijon is a great choice if you have some! 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 Breast and Salad Prepare the chicken any way you like. Combined, the balsamic vinegar, olive oil, and lemon juice make a tasty dressing for the vegetables! Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 73 Breakfast - Meal : P:8 C:4 F:5 3 oz Cheese, low or non fat 1 cup Peaches, canned 1 Plum 30 Peanuts Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 2/3 cup Applesauce 24 Peanuts Mid Meal - Meal : P:8 C:4 F:5 12 oz Salmon steak 1 Kiwi 1 1/2 slice Whole grain bread 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 cup Broccoli 1 cup Brussels sprouts 1 1/4 cups Cauliflower 2/3 cup Chickpeas Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya 3.00 C.33 C.67 C.31 C 2.67 C Cheese, Applesauce & Peanuts Enjoy this quick snack. Salmon Sandwich Mix salmon and mayonnaise, salt and pepper to taste. For some crunch add a handful of chopped lettuce, celery or bean sprouts. Steak Dinner Prepare steak any way you like. Vegetables can be cooked in oil and water and seasoned to taste. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 74 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 4 Egg whites 1 cup Grapes 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1/4 cup Onions 1/4 cup Beans, black 1 Tomato Mid Meal - Meal : P:8 C:4 F:5 8 oz Tuna, canned in water 2/3 cup Honeydew melon 1 1/2 whole Pita 5 tsp Mayonnaise Snack - Meal : P:5 C:2 F: 4 8 Cherries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1 Orange 3/4 cup Brussels sprouts 1 1/2 cups Beans, green or yellow 1 cup Mushrooms Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Peaches, canned C 3.00 C A tasty, easy-to-prepare breakfast. Black Bean Salsa Mix black beans, diced tomato, chopped onion, olive oil, lime juice, and cilantro in a bowl. Seed jalapeno peppers and chop finely and add to mixture. Tuna Stuffed Pita & Fruit Mix tuna and mayonnaise. Stuff in pita and enjoy. For extra crunch add a handful of lettuce or bean sprouts. Have the fruit for dessert. Beef with vegetables on the side and fruit for dessert. Montreal steak spice is an excellent seasoning for beef. 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: 39 Carbohydrates: 18 Fat: 27 2469

Day: 75 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 6 Egg whites 1 cup Blackberries 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 1 oz Pretzels 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 2 oz Cheese, low or non fat 6 oz Beef, lean cuts 1/2 Pepper (bell or cubanelle) 1/2 Tomato 1/2 cup Blueberries 1/4 cup Salsa 1 whole Pita 6 Almonds, whole 1 tsp Olive or monounsaturated oil Snack - Meal : P:5 C:2 F: 4 1/3 cup Mango Dinner - Meal : P:8 C:4 F:5 12 oz Haddock 1 cup Cucumber 1 Tomato 1/2 cup Chickpeas 2 1/2 cups Lettuce, romaine 1/3 cup Rice Snack - Meal : P:5 C:2 F:4 1/2 cup Strawberries 1/4 cup Pineapple C 6.00 P 2.00 F 3.00 F Eggs with fruit. A quick and tasty snack. 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. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Fish & Salad Brush fish with 1/3 tsp oil and season as desired. Broil fish, prepare salad with oil & vinegar dressing using the remaining oil and desired amount of vinegar. Try using some spices, like cayenne pepper and oregano to spice things up! Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 76 Breakfast - Meal : P:8 C:4 F:5 4 oz Cheese, low or non fat 1 Bagel 5 tsp Cream cheese 12 slices Turkey bacon Snack - Meal : P:5 C:2 F:4 2 cups Milk, low fat (1%) 24 Peanuts 21 grams Protein powder Mid Meal - Meal : P:8 C:4 F:5 6 oz Tuna, canned in water 1 whole Pita 2/3 Banana 5 tsp Mayonnaise 2 oz Hard cheeses, light/low fat Snack - Meal : P:5 C:2 F: 4 1/2 cup Pineapple Dinner - Meal : P:8 C:4 F:5 8 oz Pork chop 2 cups Cauliflower 2 cups Brussels sprouts 3/4 cup Rice Snack - Meal : P:5 C:2 F:4 1 cup Raspberries 4.00 C C 6.00 P 1.33 C 2 The real baconator egg bagel - for fat loss! Milk & Peanuts A tall glass of milk and a handful of peanuts. Tuna Sandwich Mix tuna and mayonnaise, salt and pepper to taste. For some added crunch add a handful of chopped lettuce, celery or bean sprouts. Pork Chop with Vegetables and Rice Brush the pork chop with olive oil, salt, pepper, crushed garlic (or garlic powder), and chopped cilantro. Roast at 350 degrees for about 20 minutes or until done. Meanwhile, boil the rice and steam the vegetables. If you time it right, everything should be done at about the same time. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 77 Breakfast - Meal : P:8 C:4 F:5 8 Egg whites 2 cups Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1/4 cup Onions 1/4 cup Beans, black 1 Tomato Mid Meal - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3 Peppers (bell or cubanelle) 1 3/4 cups Broccoli 1 1/2 cups Tomatoes 2 cups Mushrooms Snack - Meal : P:5 C:2 F: 4 1/2 cup Grapes Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 2 cups Celery 2 Peppers (bell or cubanelle) 2/3 cup Water chestnuts Snack - Meal : P:5 C:2 F:4 1 cup Strawberries 1.58 C Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Black Bean Salsa Mix black beans, diced tomato, chopped onion, olive oil, lime juice, and cilantro in a bowl. Seed jalapeno peppers and chop finely and add to mixture. Chicken Stir-Fry Try using some thyme in this for extra flavor! 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. Roasted Turkey Skewers Cut the meat and vegetables into chunks and stick on 8 inch skewers. Baste with olive oil and seasonings. Bake or grill until done. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 78 Breakfast - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 6 Egg whites 2 Kiwis 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 4 cups Popcorn 1 1/3 tsp Butter Mid Meal - Meal : P:8 C:4 F:5 12 oz Tofu 1 3/4 cups Spinach 1/2 Orange 1/2 cup Carrots 2/3 cup Water chestnuts 1/2 cup Ricotta cheese, skim Snack - Meal : P:5 C:2 F: 4 1/2 cup Pineapple Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 3/4 cup Chickpeas 1/4 head Lettuce, iceberg 1/4 cup Mushrooms 1/4 cup Onions 1/2 cup Cherry tomatoes 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1/2 Tangerine C 6.00 P 3.00 C.13 C.13 C A tasty, easy-to-prepare breakfast. Popcorn and a Slice Popcorn with butter and a slice of cheese. A classic snack choice. Orange, Tofu, and Spinach Salad Place spinach in a bowl. Top with grated carrot, orange sections, water chestnuts and tofu cubes. Grate a little ginger on top and add some vinegar, olive oil, and seasonings. Toss and serve. Turkey and Salad Grilled or roast turkey is great with this meal. Throw all the vegetables into a large bowl and sprinkle slivered almonds on top. Put all ingredients in blender over ice and blend. Add water to create desired consistency. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 79 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 42 grams Protein powder 3/4 cup Cereal, cold 1/4 cup Cranberries Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1 Apple 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 12 oz Haddock 5 cups Lettuce, romaine 1 1/2 cups Tomatoes 2 cups Cucumber 2 Peppers (bell or cubanelle) 3 cups Broccoli Snack - Meal : P:5 C:2 F: 4 21 grams Protein powder 4 oz Tofu 1/2 Cantaloupe Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1 cup Salsa 1 cup Mushrooms 1 1/2 cups Cabbage Snack - Meal : P:5 C:2 F:4 1 cup Strawberries C 6.00 P 1.33 C 7.00 P A cereal breakfast with a twist: throw in a handful of cranberries (fresh or dried) with a little protein and some oil to cover all of your nutrition bases. Makes a balanced, tasty breakfast. Cheddar-Apple Galette In oven ready pan,add water,cinnamon,and apples. Bring to boil,then cover and let simmer until apples are tender. Form apple slices into circle and sprinkle with nuts and cheese. Cook in oven for 3-5 minutes. Serve hot and enjoy! Haddock with a Salad Prepare the fish any way you like. Make a salad out of the vegetables and a dressing out of olive oil, vinegar, and seasonings of your choice. 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 Mexicali Salad In a medium pan add oil, diced chicken, mushrooms and salsa and cook 3 to 5 min. Add 1 tbsp vinegar, 1/8 tsp hot pepper sauce to chicken mixture, heating throughout. Remove from heat and stir in yogurt and raw cabbage. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 80 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Nectarine 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheese, low or non fat 1 Apple 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 1 cup Yogurt, plain, low fat 9 oz Chicken breast, deli style 1 cup Blueberries 18 Peanuts 2/3 tsp Coconut oil Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 8 oz Beef, lean cuts 1/2 cup Chickpeas 1 cup Celery 2 cups Cucumber 3/4 Pepper (bell or cubanelle) 1/4 head Lettuce, iceberg 1 cup Cherry tomatoes Snack - Meal : P:5 C:2 F:4 1/2 Nectarine C C 6.00 P 3.00 F 2.00 F.38 C.13 C A quick and tasty breakfast. Cheddar-Apple Galette In oven ready pan,add water,cinnamon,and apples. Bring to boil,then cover and let simmer until apples are tender. Form apple slices into circle and sprinkle with nuts and cheese. Cook in oven for 3-5 minutes. Serve hot and enjoy! Chicken with yogurt, fruit and nuts on the side. Beef with Salad Grill the beef to your liking and season with some Montreal Steak spice! Toss the vegetables together for a great salad and use the olive oil, balsamic vinegar and spices to make a tasty salad dressing! Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 81 Breakfast - Meal : P:8 C:4 F:5 49 grams Protein powder 1/2 cup Blueberries 1 cup Cereal, cold 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1 1/4 cups Ricotta cheese, skim 2/3 cup Mandarin orange, canned 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 10 2/3 oz Whitefish 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 1/2 cup Peaches, canned Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 1 1/2 cups Beans, green or yellow 1 cup Zucchini 1 cup Mushrooms 1 cup Grapes Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya 7.00 P.75 C.33 C 3.00 C A classic cereal breakfast with nuts and fruit added for crunch and flavor. Mix these ingredients together to create a simple and delicious snack. Pasta with Smoked Whitefish You don't have to use smoked fish, but it tastes the best! Lightly saute chopped vegetables, then add crumbled fish. Season with parsley, garlic, salt and pepper. Mix with pasta and enjoy! Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over medium heat until tendercrisp. Add some cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 82 Breakfast - Meal : P:8 C:4 F:5 1/2 cup Milk, low fat (1%) 4 Egg whites 1 1/2 oz Ham, deli style 1 1/2 oz Mozzarella cheese, light/low fat 3/4 cup Onions 3 cups Zucchini 1/2 cup Leeks 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 5 oz Cheddar cheese, light/low fat 1 oz Pretzels 12 Walnuts Mid Meal - Meal : P:8 C:4 F:5 6 oz Tuna, canned in water 1 whole Pita 2/3 Banana 5 tsp Mayonnaise 2 oz Hard cheeses, light/low fat Snack - Meal : P:5 C:2 F: 4 1/2 cup Peaches, canned Dinner - Meal : P:8 C:4 F:5 8 oz Chicken breast, skinless 3/4 cup Mushrooms 1/2 Tomato 1/2 Apple 2 Kiwis 1/2 cup Cucumber 3 cups Lettuce, romaine Snack - Meal : P:5 C:2 F:4 3/4 cup Papaya.50 PC 1.00 P 1.50 P 1 1 6.00 P.38 C.13 C.30 C Quiche Lorraine Cook all the vegetables in the oil and 1/8 tsp dry mustard and black pepper. Whip the eggs and milk together, and add the cooled vegetables and ham. Place in a baking dish and bake at 400 degrees until set. A quick and tasty snack. Tuna Sandwich Mix tuna and mayonnaise, salt and pepper to taste. For some added crunch add a handful of chopped lettuce, celery or bean sprouts. Grilled Chicken Salad Grill or broil chicken. Prepare salad with amount of lettuce to your satisfaction and mix with oil dressing. Serve chicken on the side or cube and mix with the salad. Protein Smoothie

Day: 83 Breakfast - Meal : P:8 C:4 F:5 8 Egg whites 2 cups Mushrooms 1 Pepper (bell or cubanelle) 1 Orange 1/4 cup Onions 4 Eggs, whole Snack - Meal : P:5 C:2 F:4 4 oz Cheese, low or non fat 1/3 cup Applesauce 12 Almonds, whole Mid Meal - Meal : P:8 C:4 F:5 8 oz Corned beef 1 1/2 Pickles 1/2 Tomato 1 slice Rye bread 15 Olives Snack - Meal : P:5 C:2 F: 4 1/2 cup Raspberries 1/2 cup Strawberries Dinner - Meal : P:8 C:4 F:5 7 oz Chicken breast, skinless 1 cup Salsa 1 cup Mushrooms 1 1/2 cups Cabbage Snack - Meal : P:5 C:2 F:4 1/2 cup Mulberries 1 7.00 P Early Riser Vegetable Omelet This tasty vegetable omelet gives you the energy to kick-start your day! Grate the cheese and mix with the rest of the ingredients for a quick snack that's easy to pop into a container and take along to work or elsewhere. Corned Beef Sandwich A very tasty deli sandwich. Use mustard to boost flavor - dijon is a great choice if you have some! Chicken Mexicali Salad In a medium pan add oil, diced chicken, mushrooms and salsa and cook 3 to 5 min. Add 1 tbsp vinegar, 1/8 tsp hot pepper sauce to chicken mixture, heating throughout. Remove from heat and stir in yogurt and raw cabbage. Protein Smoothie Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Day: 84 Breakfast - Meal : P:8 C:4 F:5 2 cups Milk, low fat (1%) 3 oz Cheese, low or non fat 1 Orange 30 Peanuts 3 Eggs, whole Snack - Meal : P:5 C:2 F:4 21 grams Protein powder 6 Peanuts 1 tsp Coconut oil Mid Meal - Meal : P:8 C:4 F:5 10 2/3 oz Whitefish 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 3/4 cup Pasta Snack - Meal : P:5 C:2 F: 4 1/2 cup Boysenberries Dinner - Meal : P:8 C:4 F:5 8 oz Turkey breast, skinless 3/4 cup Chickpeas 1/4 head Lettuce, iceberg 1/4 cup Mushrooms 1/4 cup Onions 1/2 cup Cherry tomatoes 5 tbsp Almonds, slivered Snack - Meal : P:5 C:2 F:4 1/2 Nectarine C 1.00 F 3.00 F.75 C.33 C 3.00 C 3.00 C.13 C.13 C Simple and healthful, this breakfast will give you a needed energy boost! Simple, quick and balanced. Pasta with Smoked Whitefish You don't have to use smoked fish, but it tastes the best! Lightly saute chopped vegetables, then add crumbled fish. Season with parsley, garlic, salt and pepper. Mix with pasta and enjoy! Turkey and Salad Grilled or roast turkey is great with this meal. Throw all the vegetables into a large bowl and sprinkle slivered almonds on top. Total Daily : Protein: 39 Carbohydrates: 18 Fat: 27 2469

Grocery List Total items required to meet meal requirements from day 1 to day 7 Protein Carbohydrates Fats Other 20 Egg whites 17 Eggs, whole 24 oz Cheese, low or non fat 12 oz Salmon steak 501 grams Protein powder 32 oz Beef, lean cuts 9 oz Chicken breast, deli style 1 1/2 cups Cottage cheese, light/low fat 10 2/3 oz Whitefish 9 oz Cheddar cheese, light/low fat 8 oz Tuna, canned in water 8 oz Pork chop 8 oz Corned beef 12 oz Haddock 20 oz Chicken breast, skinless 1 1/2 oz Ham, deli style 1 1/2 oz Mozzarella cheese, light/low fat 3 1/2 Kiwis 1 cup Applesauce 1 1/2 slice Whole grain bread 3/4 cup Watermelon 7 1/4 cups Cauliflower 2 cups Celery 6 cups Cucumber 11 1/2 cups Lettuce, romaine 2 3/4 cups Tomatoes 5/6 Cantaloupe 1 1/2 cups Papaya 1 Nectarine 2 1/2 Apples 2 cups Blueberries 1/3 cup Mango 2 1/4 cups Rice 2 Oranges 3/4 cup Cereal, cold 1/4 cup Cranberries 1/2 cup Grapes 1 11/24 cups Honeydew melon 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 3/4 cup Pasta 24 Cherries 2 3/4 cups Broccoli 3 3/4 cups Brussels sprouts 1 1/6 cups Chickpeas 2 cups Raspberries 1 cup Bran cereal, all varieties 4 cups Popcorn 1 1/2 whole Pita 1/2 cup Peaches, canned 5 cups Mushrooms 4 cups Zucchini 3/4 cup Bean sprouts 1 1/2 Pickles 2 1/2 Tomatoes 1 slice Rye bread 1/2 cup Boysenberries 1 cup Blackberries 4 Peppers (bell or cubanelle) 1/3 cup Oatmeal 1/2 cup Kidney beans 1/2 cup Strawberries 1/4 cup Pineapple 3/4 cup Onions 1/2 cup Leeks 1 1/2 cups Beans, green or yellow 1/3 Banana 40 2/3 tsp Olive or monounsaturated oil 15 Almonds, whole 10 tsp Mayonnaise 78 Peanuts 12 Walnuts 2/3 tsp Coconut oil 16 tbsp Almonds, slivered 1 1/3 tsp Butter 12 Pecans 15 Olives 12 Cashews 5 1/2 cups Yogurt, plain, low fat 15 5/6 cups Milk, low fat (1%)

Grocery List Total items required to meet meal requirements from day 8 to day 14 Protein Carbohydrates Fats Other 22 oz Cheese, low or non fat 504 grams Protein powder 8 oz Tuna, steak 16 oz Tofu 30 oz Chicken breast, skinless 18 Egg whites 14 Eggs, whole 1 1/4 cups Cottage cheese, light/low fat 1 3/4 cups Ricotta cheese, skim 18 slices Turkey bacon 9 oz Snapper 2 oz Anchovies 12 oz Haddock 19 oz Beef, lean cuts 16 oz Turkey breast, skinless 6 oz Tuna, canned in water 2 oz Hard cheeses, light/low fat 5 oz Cheddar cheese, light/low fat 2 oz Mozzarella cheese, light/low fat 1 1/4 cups Peaches, canned 1 Plum 1 3/4 cups Beans, green or yellow 2 1/4 cups Onions 9 3/4 Peppers (bell or cubanelle) 1 cup Scallions (green onions) 5 1/2 cups Tomatoes 1/2 Cantaloupe 1 1/4 cups Salsa 9 cups Mushrooms 4 1/2 cups Cabbage 1 cup Guava 2 1/2 cups Grapes 2 cups Blueberries 1 1/4 cups Raspberries 2 3/4 cups Strawberries 1/3 cup Oatmeal 1 3/4 cups Spinach 2 1/2 Oranges 1/2 cup Carrots 1 1/3 cups Water chestnuts 1/4 cup Blackberries 1 cup Zucchini 1/2 Tangerine 1 Bagel 1/4 cup Beans, black 2 Tomatoes 1 cup Leeks 3/4 cup Pasta 1/2 cup Pineapple 1/4 cup Jalapeno peppers 8 cups Lettuce, romaine 4 1/2 cups Cucumber 3 cups Broccoli 1 1/4 cups Chickpeas 3 cups Celery 1/2 head Lettuce, iceberg 1 1/2 cups Cherry tomatoes 1/2 cup Mulberries 2 Peaches 2 whole Pita 1 cup Cereal, cold 2/3 cup Mandarin orange, canned 2/3 Banana 1 oz Pretzels 1 1/2 slice Whole grain bread 1/2 Apple 2 Kiwis 1/2 Nectarine 100 Peanuts 41 1/3 tsp Olive or monounsaturated oil 14 tbsp Almonds, slivered 5 tsp Cream cheese 1 tsp Coconut oil 23 Almonds, whole 5 Cashews 24 Walnuts 9 tsp Mayonnaise 19 cups Milk, low fat (1%) 3 1/2 cups Yogurt, plain, low fat

Grocery List Total items required to meet meal requirements from day 15 to day 21 Protein Carbohydrates Fats Other 23 oz Cheese, low or non fat 20 Eggs, whole 24 oz Haddock 455 grams Protein powder 16 oz Turkey breast, skinless 14 Egg whites 6 slices Turkey bacon 35 oz Beef, lean cuts 3 1/2 oz Mozzarella cheese, light/low fat 9 oz Cheddar cheese, light/low fat 10 2/3 oz Whitefish 2 1/2 cups Ricotta cheese, skim 4 oz Tofu 16 oz Corned beef 1 1/2 oz Ham, deli style 12 oz Salmon steak 8 oz Pork chop 2 1/2 Oranges 1 Apple 15 1/2 cups Lettuce, romaine 7 cups Tomatoes 9 cups Cucumber 5 1/4 Peppers (bell or cubanelle) 3 cups Broccoli 1 cup Guava 5 cups Celery 2/3 cup Water chestnuts 1 1/2 Tangerines 6 1/4 cups Mushrooms 2 cups Blueberries 3 slice Whole grain bread 1 cup Grapes 1 3/4 cups Chickpeas 1/2 head Lettuce, iceberg 1 1/2 cups Cherry tomatoes 1 1/2 cups Strawberries 1 cup Bran cereal, all varieties 4 cups Popcorn 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 3/4 cup Pasta 24 Cherries 1 cup Onions 1 1/3 cups Mandarin orange, canned 2 1/2 Tomatoes 1/4 cup Salsa 1 whole Pita 1 5/12 Cantaloupes 1 1/12 cups Rice 3/4 cup Papaya 4 cups Zucchini 3/4 cup Bean sprouts 3 Pickles 2 slice Rye bread 1/2 cup Raspberries 6 cups Cauliflower 1/2 cup Leeks 1/3 cup Applesauce 1 Nectarine 1 1/2 Kiwis 1/3 cup Honeydew melon 2 cups Brussels sprouts 96 Peanuts 36 Walnuts 37 2/3 tsp Olive or monounsaturated oil 24 Pecans 9 tsp Mayonnaise 10 tbsp Almonds, slivered 1 1/3 tsp Butter 21 Almonds, whole 30 Olives 18 1/2 cups Milk, low fat (1%) 2 1/2 cups Yogurt, plain, low fat

Grocery List Total items required to meet meal requirements from day 22 to day 28 Protein Carbohydrates Fats Other 24 oz Cheese, low or non fat 18 Eggs, whole 9 oz Cheddar cheese, light/low fat 12 oz Tofu 1/2 cup Ricotta cheese, skim 476 grams Protein powder 30 oz Beef, lean cuts 22 Egg whites 8 oz Tuna, steak 8 oz Turkey breast, skinless 10 2/3 oz Whitefish 20 oz Chicken breast, skinless 2 1/2 cups Cottage cheese, light/low fat 9 oz Snapper 2 oz Anchovies 8 oz Pork chop 9 oz Chicken breast, deli style 2 Oranges 4 cups Popcorn 1 3/4 cups Spinach 1/2 cup Carrots 1 1/3 cups Water chestnuts 3 3/4 cups Raspberries 3/4 cup Strawberries 6 cups Cauliflower 3 1/12 cups Rice 3/4 cup Papaya 6 1/2 Kiwis 2 Peaches 1/4 cup Beans, green or yellow 1 1/4 cups Onions 4 3/4 Peppers (bell or cubanelle) 1 cup Scallions (green onions) 1 cup Tomatoes 1/2 cup Guava 3 cups Celery 1 1/2 cups Grapes 1/4 cup Beans, black 3 1/2 Tomatoes 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 1 1/2 cups Pasta 2 1/4 cups Blackberries 3 cups Blueberries 1 1/2 cups Mushrooms 2 1/2 Apples 5 cups Cucumber 6 cups Lettuce, romaine 1/2 Tangerine 1/3 cup Oatmeal 1/4 cup Salsa 1 whole Pita 3/8 Cantaloupe 2/3 cup Honeydew melon 1/2 cup Chickpeas 1/4 head Lettuce, iceberg 1 cup Cherry tomatoes 1 cup Cereal, cold 2/3 cup Applesauce 1 cup Boysenberries 1/3 Banana 1 cup Leeks 2 cups Brussels sprouts 1 cup Bran cereal, all varieties 1/2 cup Pineapple 88 Peanuts 1 1/3 tsp Butter 42 2/3 tsp Olive or monounsaturated oil 28 tbsp Almonds, slivered 23 Almonds, whole 1 2/3 tsp Coconut oil 5 Cashews 20 cups Milk, low fat (1%) 4 1/2 cups Yogurt, plain, low fat

Grocery List Total items required to meet meal requirements from day 29 to day 35 Protein Carbohydrates Fats Other 28 Egg whites 16 Eggs, whole 21 oz Cheese, low or non fat 12 oz Salmon steak 518 grams Protein powder 38 oz Chicken breast, skinless 1 1/2 oz Ham, deli style 3 1/2 oz Mozzarella cheese, light/low fat 6 oz Tuna, canned in water 2 oz Hard cheeses, light/low fat 8 oz Turkey breast, skinless 5 oz Cheddar cheese, light/low fat 27 oz Chicken breast, deli style 13 oz Beef, lean cuts 12 slices Turkey bacon 8 oz Tuna, steak 6 cups Mushrooms 6 cups Zucchini 3/4 cup Bean sprouts 24 Cherries 1 cup Applesauce 5 Kiwis 3 slice Whole grain bread 3/4 cup Watermelon 3 cups Onions 6 cups Cabbage 1/2 cup Jalapeno peppers 9 1/2 Peppers (bell or cubanelle) 1 cup Raspberries 1/2 cup Leeks 1 whole Pita 1 Banana 1/2 cup Blackberries 5 1/2 cups Blueberries 3 cups Celery 2/3 cup Water chestnuts 2 Oranges 1 oz Pretzels 3/4 cup Pineapple 1 cup Broccoli 1 cup Brussels sprouts 1 1/4 cups Cauliflower 2/3 cup Chickpeas 1/2 cup Mulberries 1 Bagel 3 1/4 cups Beans, green or yellow 1 cup Scallions (green onions) 1 cup Tomatoes 2 1/2 cups Grapes 3/4 cup Cereal, cold 1/4 cup Cranberries 1/2 cup Boysenberries 5 cups Lettuce, romaine 1 cup Cucumber 1/2 cup Kidney beans 1/2 cup Strawberries 2 Peaches 40 tsp Olive or monounsaturated oil 35 Almonds, whole 14 tsp Mayonnaise 112 Peanuts 12 Walnuts 2 tsp Coconut oil 5 tsp Cream cheese 17 Cashews 12 Pecans 8 1/2 cups Yogurt, plain, low fat 16 1/2 cups Milk, low fat (1%)

Grocery List Total items required to meet meal requirements from day 36 to day 42 Protein Carbohydrates Fats Other 24 Egg whites 17 Eggs, whole 20 oz Cheese, low or non fat 36 oz Haddock 508 grams Protein powder 38 oz Beef, lean cuts 16 oz Tuna, canned in water 6 slices Turkey bacon 12 oz Salmon steak 5 oz Cheddar cheese, light/low fat 1 1/2 oz Ham, deli style 1 1/2 oz Mozzarella cheese, light/low fat 1/4 cup Cottage cheese, light/low fat 1 1/4 cups Ricotta cheese, skim 16 oz Chicken breast, skinless 4 oz Tofu 8 oz Turkey breast, skinless 3 Kiwis 2 Apples 14 cups Lettuce, romaine 8 3/4 cups Tomatoes 8 cups Cucumber 9 1/4 Peppers (bell or cubanelle) 6 1/2 cups Broccoli 1 1/2 cups Watermelon 6 cups Cauliflower 3 cups Rice 1 1/2 cups Papaya 2 1/2 cups Grapes 1 11/24 cups Honeydew melon 4 whole Pita 2 1/2 cups Raspberries 1 1/2 cups Strawberries 2 1/4 cups Chickpeas 2 cups Celery 1/2 head Lettuce, iceberg 1 1/2 cups Cherry tomatoes 1/3 Banana 8 1/4 cups Mushrooms 2 Peaches 1 1/2 slice Whole grain bread 1 cup Blueberries 1 cup Cereal, cold 4 cups Popcorn 2 1/2 Tomatoes 1/4 cup Salsa 23/24 Cantaloupe 1 1/2 cups Peaches, canned 1 cup Onions 3 cups Zucchini 1/2 cup Leeks 1/3 cup Oatmeal 1/2 Orange 1 Plum 2/3 cup Mandarin orange, canned 8 Cherries 38 2/3 tsp Olive or monounsaturated oil 36 Walnuts 22 tbsp Almonds, slivered 15 tsp Mayonnaise 18 Almonds, whole 1 1/3 tsp Butter 42 Peanuts 1 tsp Coconut oil 12 Cashews 6 cups Yogurt, plain, low fat 11 5/6 cups Milk, low fat (1%)

Grocery List Total items required to meet meal requirements from day 43 to day 49 Protein Carbohydrates Fats Other 21 oz Cheese, low or non fat 536 grams Protein powder 9 oz Cheddar cheese, light/low fat 51 oz Beef, lean cuts 27 oz Chicken breast, skinless 22 Egg whites 1 1/2 oz Ham, deli style 3 1/2 oz Mozzarella cheese, light/low fat 15 Eggs, whole 2 3/4 cups Cottage cheese, light/low fat 8 oz Tuna, canned in water 8 oz Tuna, steak 9 oz Snapper 2 oz Anchovies 6 slices Turkey bacon 1 1/2 cups Peaches, canned 1 Plum 4 cups Popcorn 8 3/4 Peppers (bell or cubanelle) 1 1/2 Tomatoes 1 3/4 cups Blueberries 1/4 cup Salsa 2 1/2 whole Pita 2 3/4 cups Raspberries 3/4 cup Strawberries 2 1/2 cups Onions 3 cups Cabbage 1/4 cup Jalapeno peppers 1/3 Banana 5 cups Zucchini 1 1/2 cups Leeks 1/2 Cantaloupe 1 1/2 cups Grapes 1 11/24 cups Honeydew melon 3 3/4 cups Broccoli 3 1/2 cups Brussels sprouts 2 1/2 cups Cauliflower 1 5/6 cups Chickpeas 5 Oranges 3/4 cup Cereal, cold 1/4 cup Cranberries 1 1/2 slice Whole grain bread 1/2 Kiwi 4 3/4 cups Beans, green or yellow 13 cups Mushrooms 1 cup Bran cereal, all varieties 2/3 cup Oatmeal 1 cup Scallions (green onions) 5 1/2 cups Tomatoes 1 cup Guava 3/4 cup Bean sprouts 24 Cherries 3/4 cup Pasta 1/3 cup Mango 1 cup Celery 4 cups Cucumber 1/4 head Lettuce, iceberg 1 cup Cherry tomatoes 1 cup Applesauce 1 1/2 Apples 1/2 cup Mulberries 120 Peanuts 1 1/3 tsp Butter 24 Almonds, whole 44 1/3 tsp Olive or monounsaturated oil 15 tbsp Almonds, slivered 9 tsp Mayonnaise 16 5/6 cups Milk, low fat (1%) 2 cups Yogurt, plain, low fat

Grocery List Total items required to meet meal requirements from day 50 to day 56 Protein Carbohydrates Fats Other 15 oz Cheese, low or non fat 10 Eggs, whole 3 3/4 cups Cottage cheese, light/low fat 12 oz Salmon steak 546 grams Protein powder 26 oz Beef, lean cuts 10 Egg whites 1 1/4 cups Ricotta cheese, skim 36 oz Haddock 24 oz Chicken breast, skinless 18 slices Turkey bacon 9 oz Snapper 2 oz Anchovies 5 oz Cheddar cheese, light/low fat 4 oz Mozzarella cheese, light/low fat 8 oz Turkey breast, skinless 8 oz Tuna, steak 1 1/2 Nectarines 3/4 Cantaloupe 3 cups Grapes 1 1/3 cups Honeydew melon 6 Kiwis 4 1/2 slice Whole grain bread 1/2 cup Guava 7 cups Broccoli 1 3/4 cups Brussels sprouts 1 1/4 cups Cauliflower 1 11/12 cups Chickpeas 1 cup Mulberries 2/3 cup Mandarin orange, canned 18 1/2 cups Lettuce, romaine 7 cups Tomatoes 6 cups Cucumber 5 1/2 Peppers (bell or cubanelle) 1 1/4 cups Pineapple 7 3/4 cups Mushrooms 2 Tomatoes 1 Apple 2 1/4 cups Strawberries 1 1/4 cups Blueberries 3/4 cup Raspberries 1/3 cup Oatmeal 1 cup Leeks 3/4 cup Pasta 1 1/2 cups Peaches, canned 1 Orange 3 1/4 cups Beans, green or yellow 1 3/4 cups Cereal, cold 1/4 cup Cranberries 1 oz Pretzels 1/3 cup Mango 1 cup Zucchini 1 Bagel 1/4 head Lettuce, iceberg 1 1/4 cups Onions 1/2 cup Cherry tomatoes 1 Plum 2 Peaches 1 cup Scallions (green onions) 1/3 cup Rice 76 Peanuts 22 tbsp Almonds, slivered 13 tsp Mayonnaise 39 tsp Olive or monounsaturated oil 24 Walnuts 5 tsp Cream cheese 17 Almonds, whole 17 Cashews 18 cups Milk, low fat (1%) 3 cups Yogurt, plain, low fat

Grocery List Total items required to meet meal requirements from day 57 to day 63 Protein Carbohydrates Fats Other 14 Egg whites 14 Eggs, whole 3 cups Cottage cheese, light/low fat 10 2/3 oz Whitefish 540 grams Protein powder 16 oz Tofu 8 oz Turkey breast, skinless 13 oz Cheddar cheese, light/low fat 14 oz Tuna, canned in water 2 oz Hard cheeses, light/low fat 19 oz Chicken breast, skinless 16 oz Pork chop 9 oz Snapper 2 oz Anchovies 12 oz Cheese, low or non fat 8 oz Tuna, steak 16 oz Beef, lean cuts 6 slices Turkey bacon 1/2 cup Ricotta cheese, skim 8 cups Mushrooms 5 1/2 Peppers (bell or cubanelle) 2 1/2 Oranges 1 1/4 cups Onions 1 5/24 Cantaloupes 1/2 cup Grapes 1 1/4 cups Honeydew melon 1 1/2 Tomatoes, sun dried 1/2 cup Shallots 1 1/2 cups Pasta 4 cups Celery 1 1/3 cups Water chestnuts 2 1/4 cups Blueberries 2 cups Bran cereal, all varieties 1 oz Pretzels 2 1/2 whole Pita 2/3 Banana 1 cup Oatmeal 9 cups Lettuce, romaine 5 cups Cucumber 1/2 cup Kidney beans 2 1/4 cups Strawberries 3/4 cup Peaches, canned 3/4 cup Watermelon 6 cups Cauliflower 4 3/4 cups Brussels sprouts 1 1/2 cups Rice 1 cup Guava 1 3/4 cups Cereal, cold 3/4 cup Raspberries 1 cup Leeks 1 cup Salsa 1 1/2 cups Cabbage 1 1/2 Nectarines 1 3/4 cups Beans, green or yellow 1 cup Scallions (green onions) 5 1/4 cups Tomatoes 3/4 cup Papaya 1/4 cup Cranberries 1 Tomato 1 1/2 Apples 2 Peaches 1 3/4 cups Spinach 1/2 cup Carrots 39 2/3 tsp Olive or monounsaturated oil 27 tbsp Almonds, slivered 22 Almonds, whole 10 Cashews 50 Peanuts 12 Walnuts 10 tsp Mayonnaise 2 tsp Coconut oil 12 Pecans 18 2/3 cups Milk, low fat (1%) 4 cups Yogurt, plain, low fat

Grocery List Total items required to meet meal requirements from day 64 to day 70 Protein Carbohydrates Fats Other 14 Egg whites 15 Eggs, whole 494 grams Protein powder 9 oz Snapper 2 oz Anchovies 1 1/2 cups Cottage cheese, light/low fat 53 oz Chicken breast, skinless 41 oz Cheese, low or non fat 12 oz Tofu 1/2 cup Ricotta cheese, skim 16 oz Beef, lean cuts 8 oz Corned beef 6 oz Tuna, canned in water 2 oz Hard cheeses, light/low fat 12 slices Turkey bacon 1 1/4 cups Blackberries 1 cup Leeks 3/4 cup Pasta 11/24 Cantaloupe 1/8 cup Honeydew melon 2/3 cup Oatmeal 3/4 cup Onions 6 cups Cabbage 1/4 cup Jalapeno peppers 7 Peppers (bell or cubanelle) 3/4 cup Papaya 8 cups Mushrooms 2 cups Zucchini 1 1/2 cups Bean sprouts 32 Cherries 1 cup Applesauce 1 3/4 cups Spinach 2 Oranges 1/2 cup Carrots 2/3 cup Water chestnuts 2/3 cup Mango 4 cups Cauliflower 1 1/6 cups Rice 1 3/4 cups Raspberries 1 1/4 cups Peaches, canned 1 Plum 8 cups Cucumber 3 1/2 Tomatoes 3 Apples 1 cup Blueberries 2 cups Salsa 2 1/4 cups Strawberries 1 1/2 Pickles 1 slice Rye bread 14 cups Lettuce, romaine 3 cups Celery 1 cup Kidney beans 1 Banana 1 1/2 Nectarines 1 whole Pita 1 3/4 cups Broccoli 2 3/4 cups Tomatoes 3/4 cup Watermelon 1 Bagel 1/4 cup Beans, black 1/2 cup Boysenberries 1/2 cup Guava 42 1/3 tsp Olive or monounsaturated oil 144 Peanuts 11 tbsp Almonds, slivered 12 Almonds, whole 12 Cashews 15 Olives 5 tsp Mayonnaise 12 Pecans 5 tsp Cream cheese 17 1/3 cups Milk, low fat (1%) 5 1/2 cups Yogurt, plain, low fat

Grocery List Total items required to meet meal requirements from day 71 to day 77 Protein Carbohydrates Fats Other 24 Egg whites 14 Eggs, whole 33 oz Cheese, low or non fat 16 oz Tofu 1/2 cup Ricotta cheese, skim 455 grams Protein powder 23 oz Chicken breast, skinless 24 slices Turkey bacon 8 oz Corned beef 12 oz Salmon steak 22 oz Beef, lean cuts 14 oz Tuna, canned in water 5 oz Cheddar cheese, light/low fat 12 oz Haddock 2 oz Hard cheeses, light/low fat 8 oz Pork chop 8 oz Turkey breast, skinless 2 1/4 cups Blackberries 1 1/2 cups Onions 3/4 cup Beans, black 5 Tomatoes 1 3/4 cups Spinach 2 1/2 Oranges 1/2 cup Carrots 1 1/3 cups Water chestnuts 3/4 cup Blueberries 3 cups Cabbage 1/4 cup Jalapeno peppers 9 1/2 Peppers (bell or cubanelle) 1 1/2 cups Papaya 2 Bagels 1 1/2 Pickles 1 slice Rye bread 1/2 Cantaloupe 7 1/2 cups Lettuce, romaine 3 cups Celery 2 cups Cucumber 1/2 cup Kidney beans 1/2 cup Guava 1 1/4 cups Peaches, canned 1 Plum 2/3 cup Applesauce 1 Kiwi 1 1/2 slice Whole grain bread 1 1/2 cups Raspberries 2 1/2 cups Strawberries 2 3/4 cups Broccoli 3 3/4 cups Brussels sprouts 3 1/4 cups Cauliflower 1 1/6 cups Chickpeas 1 1/2 cups Grapes 2/3 cup Honeydew melon 3 1/2 whole Pita 8 Cherries 1 1/2 cups Beans, green or yellow 5 cups Mushrooms 1 oz Pretzels 1/4 cup Salsa 1/3 cup Mango 1 1/12 cups Rice 3/4 cup Pineapple 2/3 Banana 1 1/2 cups Tomatoes 45 1/3 tsp Olive or monounsaturated oil 10 tsp Cream cheese 12 Cashews 15 Olives 78 Peanuts 15 tsp Mayonnaise 12 Walnuts 6 Almonds, whole 19 cups Milk, low fat (1%) 3 cups Yogurt, plain, low fat

Grocery List Total items required to meet meal requirements from day 78 to day 84 Protein Carbohydrates Fats Other 18 Egg whites 16 Eggs, whole 10 oz Cheddar cheese, light/low fat 16 oz Tofu 1 3/4 cups Ricotta cheese, skim 497 grams Protein powder 16 oz Turkey breast, skinless 20 oz Cheese, low or non fat 12 oz Haddock 30 oz Chicken breast, skinless 9 oz Chicken breast, deli style 8 oz Beef, lean cuts 21 1/3 oz Whitefish 1 1/2 oz Ham, deli style 1 1/2 oz Mozzarella cheese, light/low fat 6 oz Tuna, canned in water 2 oz Hard cheeses, light/low fat 8 oz Corned beef 4 Kiwis 4 cups Popcorn 1 3/4 cups Spinach 2 1/2 Oranges 1/2 cup Carrots 2/3 cup Water chestnuts 1/2 cup Pineapple 2 cups Chickpeas 3/4 head Lettuce, iceberg 6 1/4 cups Mushrooms 1 1/2 cups Onions 2 cups Cherry tomatoes 1/2 Tangerine 1 3/4 cups Cereal, cold 1/4 cup Cranberries 2 1/2 Apples 8 cups Lettuce, romaine 1 1/2 cups Tomatoes 4 1/2 cups Cucumber 3 3/4 Peppers (bell or cubanelle) 3 cups Broccoli 1/2 Cantaloupe 2 cups Salsa 3 cups Cabbage 2 cups Strawberries 2 Nectarines 1 1/2 cups Blueberries 1 cup Raspberries 1 cup Celery 2/3 cup Mandarin orange, canned 3 Tomatoes, sun dried 1 cup Shallots 1 1/2 cups Pasta 1 cup Peaches, canned 1 1/2 cups Beans, green or yellow 4 cups Zucchini 1 cup Grapes 1 1/2 cups Papaya 1/2 cup Leeks 1 oz Pretzels 1 whole Pita 2/3 Banana 1 Tomato 1/3 cup Applesauce 1 1/2 Pickles 1 slice Rye bread 1/2 cup Mulberries 1/2 cup Boysenberries 40 1/3 tsp Olive or monounsaturated oil 1 1/3 tsp Butter 15 tbsp Almonds, slivered 48 Walnuts 84 Peanuts 1 2/3 tsp Coconut oil 5 tsp Mayonnaise 12 Almonds, whole 15 Olives 6 cups Yogurt, plain, low fat 17 1/2 cups Milk, low fat (1%)

Substitution Charts These substation charts let you easily replace ingredients in your Adonis Golden Raito meal plan with other ingredients that hav 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