GREEN (Accelerated) Flexible Meal Plan

GREEN (Accelerated) Flexible Meal Plan

GREEN (Accelerated) Flexible Meal Plan Meal Plan incorporates: ModBod Protein Shakes ModBod Protein Cookies ModBod Thermogenics This Flexible Meal Plan represents an entire week s worth of meals. That s seven days of breakfasts, lunches and dinners with snacks in between. If you are the type of person who likes to follow instructions to a T that s great because they re all here! The meal plan is as descriptive as possible without unnecessarily limiting your choices. The great thing about ModBod and this meal plan is that it s designed to be flexible. Let s say there is one particular lunch in the plan which you prefer over the others. You can have that lunch every day if you want. The same goes for the components of each meal. For example, some meals include broccoli. If you can t stand broccoli, simply substitute it for another serving of green vegetable of roughly the same size. This idea applies for proteins and fruits as well. Don t like fish? Then substitute a chicken breast of about the same size and weight. Quality is king so the one rule to keep in mind is to not substitute with a less-healthy option. For example, you wouldn t want to replace whole wheat bread with white bread or chicken with hamburger because those foods typically have a higher calorie value. WAIT! Did you just say CALORIE? But I thought I don t have to count calories on this plan?! You don t, but it would be irresponsible to create an eating plan that didn t take caloric intake into consideration. That s why it s already been done for you! By laying out each meal, ModBod has taken some of the work out of weight loss so you can focus on getting back to the fitter you. 2

ModBod Flexible Meal Plans all rely on a good mix of complex carbohydrates, (whole grains, fruits, vegetables), proteins (fish, chicken, lean meats, dairy, eggs), and healthy fats (olive oil, nuts). Seasoning is encouraged as most seasonings have very little to no caloric value, but be mindful of sodium levels. Some seasoning blends contain large amounts of sodium. You may also sweeten your foods or beverages with your choice of non-calorie sweeteners. (Stevia, Sucralose, Splenda, etc.) Some meals specifically include skimmed milk as a drink, but you may also have coffee for breakfast and green tea or water as a beverage with other meals. The more water, the better! If you still feel hungry, then eat more colourful vegetables. Think: Unlimited colourful vegetables! Ready to get started? 3

MONDAY 1 serving of ModBod Protein Shake mixed with 1 cup of skimmed milk 1 cup of minestrone soup 8 whole wheat crackers 1 small apple 85g (3 oz.) of salmon fillet, grilled or baked 1 medium baked potato 2 tbsp. of reduced-fat sour cream 2 cups of green beans 1 cup of skimmed milk 1-150g (5 oz.) container of fat-free plain Greek yogurt 4

TUESDAY ¾ cup of cooked oatmeal made with ½ cup of skimmed milk 1 tbsp. of raisins 1 serving of ModBod Protein Shake mixed with water ½ of one whole wheat bagel 2 tbsp. of fat-free cream cheese 2 cups of mixed green salad with carrots, cucumber and radish 2 tbsp. of Italian fat-free salad dressing 1 small peach 2 ModBod Protein Cookies 85g (3 oz.) of baked or grilled chicken breast 1 small sweet potato, baked 1 cup of green beans 1 cup of skimmed milk 1-150g (5 oz.) container of sugar-free and fat-free vanilla yogurt 5

WEDNESDAY 1 medium egg, poached or fried using calorie-free cooking spray 1 slice of whole wheat toast 1 tsp. of sugar-free or reduced sugar jam 1 small banana ¾ cup of turkey chili 1 orange 1-150g (5 oz.) container of sugar-free and fat-free vanilla yogurt 1 serving of ModBod Protein Shake mixed with water 85g (3 oz.) of baked or grilled white fish 1 cup of steamed broccoli ¾ cup of brown rice 1 ½ cups of mixed green salad with tomatoes, celery and radish 2 tbsp. of Italian fat-free salad dressing 6

THURSDAY 1 serving of ModBod Protein Shake mixed with 1 cup of skimmed milk 1 slice of whole wheat toast 2 tsp. of almond butter 1 medium apple 1 cup of vegetable beef soup 8 whole wheat crackers 1-150g (5 oz.) container of sugar-free and fat-free yogurt ½ cup of mandarin oranges 85g (3 oz.) of baked or grilled chicken ½ cup of beets 1 cup of green beans with 1 tsp. of olive oil 1 medium whole wheat roll 1 tsp. of butter 7

FRIDAY ¾ cup of high fibre cereal ½ cup of skimmed milk 1 small banana 1 serving of ModBod Protein Shake mixed with water 2 slices of whole wheat bread 60g (2 oz.) of sliced turkey or chicken 1 leaf of lettuce, 1 slice of tomato 2 tsp. of light sandwich dressing or mayo 1 cup of baby carrots ½ cup of cooked whole wheat pasta ½ cup of red pasta sauce 85g (3 oz.) of lean beef meatballs ½ cup of steamed broccoli 1 cup of tossed lettuce and spinach salad 1 tbsp. of Italian fat-free salad dressing 8

SATURDAY 2 whole wheat pancakes (10 cm (4 ) diameter) 2 tbsp. of sugar-free maple syrup 1 cup of blueberries or strawberries ½ cup of fat-free cottage cheese 2 strips of turkey bacon 1 serving of ModBod Protein Shake mixed with water 1 medium apple ½ of one whole wheat bagel 1 tsp. of almond butter 85g (3 oz.) of roast beef 1 small baked potato 1 tbsp. of fat-free sour cream 1 cup of green beans or steamed broccoli 1-120 ml (4 oz.) glass of white wine (optional and legal age) 1-150g (5 oz.) container of sugar-free and fat-free vanilla yogurt 9

SUNDAY 1 slice of French toast, whole wheat 1 small egg (for preparing French toast) Calorie-free cooking spray ½ cup of skimmed milk (for preparing French toast) 1 tbsp. of sugar-free maple syrup ½ cup of mandarin oranges 1-150g (5 oz.) container of sugar-free and fat-free vanilla yogurt 2 slices of turkey bacon 1 serving of ModBod Protein Shake mixed with water 100g (3.5 oz.) of baked or grilled salmon 1 cup of sautéed spinach with ¼ cup of red peppers 1 tsp. of olive oil (for sautéing) 1 small sweet potato 1 tbsp. of sugar-free maple syrup (on potato) 1-150g (5 oz.) container of sugar-free and fat-free vanilla yogurt 10

SAMPLE SHOPPING LIST The list below represents one week of the GREEN Flexible Meal Plan menu. It may not be necessary to purchase all items if you do not intend on eating certain meals. For example, the Saturday evening meal features beef. If you don t like beef, you can substitute a fish fillet or chicken breast for that meal. Buy what you will get the most use out of without drastically compromising the basic components of the diet. Additionally, for some items it may be easier or more cost-effective to buy higher quantities of foods listed. In that case, simply increase the quantities as needed for two or even three weeks of meals. Proteins/Meats Sliced turkey or chicken (deli meats) 85g (3 oz.) Fresh or frozen salmon fillet 2 Fresh or frozen white fish or cod fillets (can be interchanged) 1 Skinless chicken breast (fresh or frozen, not breaded) 2 Lean beef meatballs (can be frozen or homemade) 3 Turkey bacon 4 slices Roast beef or lean steak 85g (3 oz.) Dairy Skimmed milk 4 liters (1 gallon) Sugar-free, fat-free vanilla yogurt 7 x 150g (5 oz.) containers Fat-free cream cheese 1 small container Reduced fat cottage cheese 1 x 456g (16 oz.) container Eggs 2 Reduced fat sour cream 1 small container Butter Fruits Apples, medium-sized, preferably Granny Smith 3 Orange 1 Banana 2 Berries (your choice- Strawberry, blueberry, raspberry, etc.) 1 cup Peach 1 Continued on following page 11

SAMPLE SHOPPING LIST Vegetables Fresh spinach (bagged or whole head) approx. 2 cups Mixed green salad approx. 4.5 cups Tomatoes 2 Green beans (fresh, canned or frozen) 5 cups Baby carrots 2 cups Medium sweet potatoes 2 Potatoes for baking, small 2 Broccoli (fresh or frozen) 2.5 cups Celery 1 small bunch Cucumber 1 Radishes 1 bunch Raisins Beets Fresh or canned Breads & Grains Whole wheat bread with 90 calories or less per slice 1 loaf Brown rice small box/bag Plain oatmeal (unflavoured, unsweetened) 1 small box/bag Whole wheat pasta 1 package Whole wheat crackers 1 small box Whole wheat bagel 1 Whole wheat dinner roll 1 Whole wheat pancake mix 1 small box High fibre cereal Canned Goods Minestrone soup (low sodium) Vegetable beef soup (low sodium) Turkey chili (reduced fat or homemade) Mandarin oranges (in its own juice, not syrup) Red pasta sauce, no meat or cheese 1 can 1 can 1 can 1 small can 1 can or jar Continued on following page 12

SAMPLE SHOPPING LIST Healthy Fats Almond butter 1 jar Condiments Mustard Fat-free Italian dressing Olive oil Reduced fat sandwich dressing or mayo Stevia or Sucralose can be used to taste Maple syrup Sugar-free or reduced sugar jelly or jam Beverages Green tea Coffee Disclaimer: If you have any concerns or conditions, or are on any medications, consult your health care professional before starting the ModBod Diet program. Neither Univera Canada Ltd. nor the person who introduced you to this program can accept liability for your health and safety. You alone are responsible for your health; dieters are strongly recommended to approach this diet program with the guidance of a health professional and, in the event of any ill effects from this program, are advised to discontinue use of the products and to seek medical guidance. Univera Canada Ltd., its employees, consultants, and its independent associates will not be liable for any harm or injury caused by failure to follow program instructions. Results are not guaranteed and individual experiences can and do vary. 13