Meal Planning. for a Successful Lifestyle

Meal Planning for a Successful Lifestyle

Building on the guiding principles of Melaleuca s Vitality: Simple Steps to Your Ideal Weight guide, this companion booklet provides three examples of goal-oriented meal plans with an emphasis on portion control. Each sample meal plan includes specific food choices and Melaleuca product recommendations designed with your success in mind. Jump in and get started. You can do this! 2 Melaleuca.com

Are you looking to improve your health this year? Want to lose a few pounds, build muscle, or perhaps just maintain your healthy weight? Remember, eating right, daily exercise, proper supplementation, and consistent accountability are the keys to helping you achieve your health and fitness goals. If you follow the principles outlined in Vitality: Simple Steps to Your Ideal Weight, you may decide to set goals to slim down, maintain a healthy weight, or build muscle. To reach any of those goals, you need a meal plan. This booklet includes three sample meal plans designed to help get you started as you put together your own personalized meal plan. What s your goal? For portion sizes and healthy food suggestions in each food category, see pages 10 11. Meal Planning for a Successful Lifestyle 3

Veggies Protein Fats Carbs What s on your plate? Daily Meal Planner SLIM DOWN THESE ARE SAMPLE MEAL PLANS ONLY SUNDAY MONDAY TUESDAY PRE-WORKOUT Access Bar or Shake POST-WORKOUT Shake or ProFlex20 Shake BREAKFAST Protein & Veggies: 2 eggs with spinach Carbs: Blueberries Protein: Greek yogurt Carbs: Simply Fit Hot Cereal Protein & Veggies: 2 eggs with salsa Carbs: Strawberries SNACK GC Control Shake GC Control Shake GC Control Shake LUNCH Protein, Fats & Veggies: Salad with chicken, balsamic vinaigrette, and avocado Veggies: Steamed veggies Carbs: Brown rice Protein: Cottage cheese Veggies: Green beans Fats: Almonds SNACK GC Control Shake GC Control Shake GC Control Shake FiberWise Drink or Bar DINNER Veggies: Broccoli Carbs: Quinoa Veggies: Brussels sprouts Carbs: Sweet potatoes Veggies: Spaghetti squash Carbs: Fruit of choice Exercise suggestion: Moderate exercise for 45 minutes, 5 times a week. All Melaleuca products are single servings prepared according to label instructions. 4 Melaleuca.com

Eat every 3 to 4 hours. Minimize eating grains and sugars. Avoid alcohol and fruit juices. Drink water consistently throughout the day. WEDNESDAY THURSDAY FRIDAY SATURDAY Protein: Greek yogurt Carbs: Simply Fit Hot Cereal Protein & Veggies: 2 eggs with choice of veggie Carbs: Blueberries Fats: Almonds Protein: Greek yogurt Carbs: Simply Fit Hot Cereal Protein: 2 eggs with low-fat cheese Carbs: Peach Veggies: Asparagus GC Control Shake GC Control Shake GC Control Shake GC Control Shake Protein & Veggies: Salad with tuna and balsamic vinaigrette Veggies: Mixed veggies Carbs: Orange Protein: Cottage cheese Fats & Veggies: Green beans with almond slivers Protein & Veggies: Salad with tuna and balsamic vinaigrette GC Control Shake GC Control Shake GC Control Shake GC Control Shake Veggies: Broccoli Carbs: Quinoa Protein: Halibut Veggies: Cauliflower Carbs: Lentil beans Veggies: Zucchini Carbs: Fruit of choice Veggies: Side salad Carbs: Baked sweet potato Meal Planning for a Successful Lifestyle 5

Veggies Protein Fats Carbs What s on your plate? Daily Meal Planner WEIGHT MAINTENANCE THESE ARE SAMPLE MEAL PLANS ONLY SUNDAY MONDAY TUESDAY PRE-WORKOUT Access Bar or Shake POST-WORKOUT Shake or ProFlex20 Shake BREAKFAST Protein: 2 eggs Carbs: Almond-flour pancakes with pure maple syrup, banana Protein: Greek yogurt Carbs: Whole wheat toast (1 slice), berries Protein: 2 eggs Carbs: Simply Fit Hot Cereal, banana SNACK GC Control Shake or Simply Fit Bar GC Control Shake or Simply Fit Bar GC Control Shake or Simply Fit Bar LUNCH Protein & Carbs: Turkey wrap Veggies: Sliced veggies with hummus Veggies: Steamed veggies Protein & Carbs: Tuna wrap Veggies: Sliced veggies with hummus SNACK Attain CraveBlocker Shake/ Attain CraveBlocker Shake/ Attain CraveBlocker Shake/ FiberWise Drink or Bar DINNER Veggies: Salad with dressing Carbs: Quinoa Protein: Teriyaki chicken Veggies: Salad with dressing Carbs: Brown rice Veggies: Spaghetti squash Carbs: Sweet potato and black beans Exercise suggestion: Moderate to vigorous exercise 5 times a week. All Melaleuca products are single servings prepared according to label instructions. 6 Melaleuca.com

Eat every 3 to 4 hours. Follow the Slim Down plan, but feel free to add in a few treats such as breads, alcohols, pastas, and the occasional dessert. Add these in slowly, and one at a time. Each person has a unique response to foods with higher carb counts. For some, cutting out bread alone is enough to maintain weight. For others, alcohol adds to belly and visceral fat. For some, pasta and potatoes have the same effect. Drink water consistently throughout the day. WEDNESDAY THURSDAY FRIDAY SATURDAY Ultra Performance Protein Protein: Greek yogurt Carbs: Whole wheat toast (1 slice), berries Protein: 2 eggs Carbs: Simply Fit Hot Cereal, berries Protein: Greek yogurt Carbs: Whole wheat toast (1 slice), berries Protein: 2 eggs Carb: Simply Fit Hot Cereal, banana GC Control Shake or Simply Fit Bar GC Control Shake or Simply Fit Chewy Snack Bar GC Control Shake or Simply Fit Bar GC Control Shake or Simply Fit Bar Veggies: Steamed veggies Carbs: Cottage cheese with berries Veggies: Mixed veggies Carbs: Orange Protein & Carbs: Turkey wrap Veggies: Sliced veggies with hummus Protein & Veggies: Salad with tuna and balsamic vinaigrette Attain CraveBlocker Shake/ Attain CraveBlocker Shake/ Attain CraveBlocker Shake/ Attain CraveBlocker Shake/ Veggies: Artichoke Carbs: Quinoa Protein: Halibut Veggies: Cauliflower Carbs: Lentil beans Veggies: Butternut squash and brussels sprouts Carbs: Brown rice Veggies: Salad with dressing Carbs: Sweet potatoes Meal Planning for a Successful Lifestyle 7

Veggies Protein Fats Carbs What s on your plate? Daily Meal Planner BUILD LEAN MUSCLE MASS THESE ARE SAMPLE MEAL PLANS ONLY SUNDAY MONDAY TUESDAY PRE-WORKOUT Access Bar or Shake POST-WORKOUT BREAKFAST Protein: 3 egg whites omelette Carbs: Whole wheat bagel w/ all-natural peanut butter Veggies: Spinach Protein & Carbs: 1 scoop ProFlex20 in Simply Fit Hot Cereal Veggies: Carrots Protein: 3 egg whites omelette Carbs: Whole wheat toast w/ all-natural peanut butter Veggies: Red peppers SNACK Simply Fit Chewy Snack Simply Fit Chewy Snack Simply Fit Chewy Snack LUNCH Fats: Avocado Veggies: Tomato Veggies: Steamed veggies Carbs: Mixed berries Fats: Avocado Veggies: Cucumber SNACK Attain CraveBlocker Shake Attain CraveBlocker Shake Attain CraveBlocker Shake FiberWise Drink or Bar DINNER Protein: Halibut Veggies: Broccoli Carbs: Couscous Veggies: Green beans Carbs: Sweet potatoes Veggies: Kale Carbs: Quinoa Exercise suggestion: Moderate to vigorous exercise 5 times a week, incorporating both aerobic and strength training. All Melaleuca products are single servings prepared according to label instructions. 8 Melaleuca.com

Eat every 2 to 4 hours. All meals should include protein and fat. Drink water consistently throughout the day. If extra calories are needed, try more vegetables with hummus or a protein-packed snack such as nuts. WEDNESDAY THURSDAY FRIDAY SATURDAY Protein & Carbs: 1 scoop ProFlex20 in Simply Fit Hot Cereal Veggies: Carrots Protein: 3 egg whites omelette Carbs: Whole wheat bagel w/ all-natural peanut butter Veggies: Spinach Protein & Carbs: 1 scoop ProFlex20 in Simply Fit Hot Cereal Veggies: Carrots Protein: 3 egg whites omelette Carbs: Whole wheat toast w/ all-natural peanut butter Veggies: Red peppers Simply Fit Chewy Snack Simply Fit Chewy Snack Simply Fit Chewy Snack Simply Fit Chewy Snack Protein & Veggies: Salad with chicken and balsamic vinaigrette Carbs: Mixed berries Fats: Avocado Veggies: Tomato Veggies: Steamed veggies Carbs: Mixed berries Protein & Veggies: Turkey wrap with cucumber Fats: Avocado Attain CraveBlocker Shake Attain CraveBlocker Shake Attain CraveBlocker Shake Attain CraveBlocker Shake Veggies: Butternut squash Carbs: Quinoa Veggies: Cauliflower Carbs: Sweet potatoes Veggies: Squash Carbs: Wild rice Protein: Mahimahi or tilapia Veggies: Side salad Carbs: Sweet potatoes Meal Planning for a Successful Lifestyle 9

Protein (palm-sized portion) To develop an eating plan that works for you, you should be familiar with which category each food fits into, as well as each category s ideal portion sizes. The following lists can help you determine how much of each food will produce the best results for you. DAIRY Cottage cheese (low-fat) Eggs Egg substitutes Greek yogurt (nonfat plain) Yogurt (low-carb/high-protein) POULTRY Chicken Duck breast Turkey breast (low-sodium) Turkey bacon (low-sodium) RED MEAT Beef (lean cuts) Buffalo (ground) Elk Roast beef (low-sodium deli) Venison SEAFOOD Catfish Clams Cod Crab Halibut Lobster Mussels Salmon Scallops Shrimp Snapper Tilapia Trout Tuna VEGETABLE PROTEIN Beans (boiled or low-sodium) Edamame (soybeans) Tempeh Tofu WHITE MEAT Pork (lean) Bacon NUTS & SEEDS (See list under Fats)

Nuts & Seeds (see list under Fats) Carbs (fist-sized portion) DAIRY Milk (1% or skim) Yogurt (low-fat) with fruit GRAINS Amaranth Barley Buckwheat Corn Couscous Long grain brown rice Oatmeal (steel cut) Quinoa Spelt Wild rice Whole grain cereals PASTA Brown rice pasta Whole grain pasta ROOT VEGETABLES Potatoes (red/gold, small 1.5" diameter) Sweet potatoes/yams (small 2" diameter, 4" long) LEGUMES Beans (boiled or low-sodium) Edamame (soybeans) Lentils (boiled or low-sodium) BREAD Whole grain breads Whole grain English muffins Whole grain tortillas FRUIT Apple Apricot Banana Berrie Grape Kiwi Melon Orange Tangerine Peache Nectarine Pear Pineapple Plum Pomegranate Rhubarb Fats (thumb-sized portion) DAIRY Cheese (low-fat) Feta cheese Heavy cream Mozzarella (low-fat) DRESSINGS Balsamic vinaigrette Creamy salad dressing (low-fat) Mayonnaise (regular) FRUIT Avocado Olives OILS Canola oil Coconut oil Fish oil Flaxseed oil Olive oil Red palm oil Safflower oil NUTS & SEEDS* Almond butter Almonds (raw, whole) Hazelnuts Peanut butter (natural, with salt) Peanuts (raw, chopped) Pecans (raw, chopped) Pine nuts Pumpkin seeds Sesame butter/tahini Sunflower seeds Soy nuts (roasted, lightly salted) Walnuts (raw, chopped) * Nuts are also protein. Veggies (1 2 fist-sized portions) Artichoke Arugula Asparagus Beans (boiled or low-sodium) Beets Bok choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Cucumber Eggplant Endive Green beans Kale Lettuce Mixed greens Mushrooms Mustard greens Okra Onions Peppers Radicchio Radishes Rhubarb Romaine lettuce Rutabaga Snow peas Spinach Sprouts Squash (all types) Tomatoes Turnips Zucchini Meal Planning for a Successful Lifestyle 11

Meal Planning for a Successful Lifestyle Put the principles you ve learned into practice with Melaleuca s Metabolism & Weight Loss Pack. In this pack you ll find the exclusive products that will help you make the most of your efforts and achieve your fitness and weight loss goals. Visit Melaleuca.com to learn more. 2016 Melaleuca, Inc. 4609 West 65th South Idaho Falls, Idaho 83402 800-282-3000 Melaleuca.com 09/16 U