WHEN TO EAT PTT MCR eMC eC COC a eeac nea Ua ed In a nutshell, you are teaching your body that it need not bother Pernice nce eRe emits i eet est charging your metabolism. To ensure we take full advantage of this effect, each day you will Pla )c rim ne Re Um UR Sn Cea La et OU Peo: a Cac eee CeCe Rees ‘Snack 2-3 hours later Lunch around mid day Snack 2-3 hours later Dinner mid-evening Pee CRON Lael ls ccoNs RMT ear Me Cola TUNA aU e Teele RM Ar a tn re eee kel grains, fat-free and/or low-fat dairy products, and q SRC Cn Cece meer uC mn na Celene CRMC ace cs We will be focusing on foods that provide the right amount o PRO athe roeut Cosette niche nes Umea PT ete RRO M Ce Nec Aci Mec m Oran Mr avoiding as many processed foods as possible to ensure we are filling up on the highest quality calories possible.WHAT IF 1 GET HUNGRY? If you get hungry between meals, that’s fine and something you can manage easily, just try these tricks. Drink plenty of water as dehydration can make you feel hungry. You should drink 8 glasses of water each day. 8 ounces per glass. etme Renate ae Coote ee R a neem itis full. This way you will not feel hungry at the end of your meal. Eat on schedule. Make sure you take your meals and snacks 2-3 hours apart and they are not too bunched together or too far apart. Cee ee eate wea CEL Sue nea eur eat EeWHAT TO DRINK The body is over 70% water and requires 64 ounces of fresh water EME WACOM Uae mee) tiem UCI MOCe Me Celole Molle e RIC erat] AF TR ROM ec ae a i CRU iaecl cium i} RVC me Cue Mc CR Came cele OC CLEA you can add other fluids to your dietand still reap benefits from them. Nee a eee ane ene Re Ue tra cia occa mires Taye) Uwe Le ORR CSC eo Peet acne eee cumce Nt aie neko possibility of added fat burn. Coconut-water contains more electrolytes than most fruit juices and Pea as Whey protein has been found to release hormones that help curve cravings while providing as much as 20g of protein per serving. WHAT NOT TO DRINK Deen Reieer Mm Caer ULI Leonel ag and that's no coincidence. You already know not to drink sugary beverages but we'll also tell you why we prefer you skip diet soda too. The calories in soda have no nutritional value. We want you to fuel your body properly. Junk in equals junk out. Some research indicates that the additives in diet soda can make you feel more hungry leading you to eat more. Why not keep your body Mero nae ure ee cacti ec ecers Obviously we are fairly passionate on this subject. Cut soda and diet soda out of your diet for the next 30 days and we think you will te Ceo) cue exerr ae Ce ORE Te RCTS maximum results you may need to make adjustments to your dietary plans and target calories as your body adapts 5 Pr Rcrs Carl ct ster eee eet ’ your goal. pT EM CL cae Ceara tet in your lifestyle that impact your daily CMC Mele ts ater’ DS CR Rca Mo (a mead walking the dog or running, etc. ‘TWEAKING MY PLAN UM UM Lore Seen o) (orc BY program once through or are a couple of weeks in, you may need to make further adjustments to your nutrition intake and/or the fitness level and/or time you complete a workout. Make any adjustments that are warranted. 8 DAILY Your goal is to drink an 8 ounce glass of water 8 times a day. It is best to spread it out throughout your day ECR UICmt MTS Teva sem te elie elas Paes ce |esi aided NT eed 3 Cups cooked, well drained millet SWS ke eat EMC oy 1 TBSP Ground Flaxseed et Pou AVL OMEN Ml U mM ems) Pe mite reeset] CCM Me baking sheet and bake at 350 degrees until crisp (45-50 minutes). Cer Re aod ed si teat hae a et ee my your serving with almond milk. Calories per serving: 200; Carbs: 42G; Casa Ar rel oer oa Iie) Ham & Egg Bowl 3 eggs Reva Laat] 1-10) Seay ea ected Datel erie ¥% avocado, diced fale ee ees ae over high heat. Add ham and beans and seasoning of choice FUR a ee ee et Co mu transfer into bowl. Add spinach and avocado, toss and serve ete Tees Cee aa Ae hee eee ime kena ycn eee yc)Chicken Omelet Pre ae ie cies a) 4eggs Wexler ye oil} VAC C ETaU War ences Genet Grill chicken in non-stick skillet over medium heat, stirring often until eee ree re eel ee LL errand eee aca eats BU UN ee Culm eR aE Lt) add contents to one side of the eggin Pure Carol gy aa) 6 for 2 minutes, then flip with spatula UChr eu te i 2 minutes. Serve immediately. eee Cena ae ome rae lcd Fiber 2 G; Protein: 72G; Fat: 17G Nutty Greek Oatmeal Pet rey Tre CRE a eT Reres @rerTtias Re mig 1/3 cup sliced almonds rea iis eC ae Cre a ay a bowl and stir to blend. Top with EUS oe Calories per serving: 703; Carbs: 75G; Fiber 13G; Protein: 38G; Fat: 31GSpeer Mt aR Cater deat lee tiny 2 hard boiled eggs PR ade Poari ke lel ea Prepare eggs prior to meal by boiling in saucepan or 3-5 minutes. Turn off Laer aC Mem el Pe Rca Cr aes iso English muffin then top each piece with sliced cheese. Slice eggs and Reese ke eer ris Calories per serving: 480; Carbs: 26g; Fiber: 4g; Protein: 33g; Fat: 29g Breakfast Burrito aire 1 Tsp olive oil 2eggs 2 Slices turkey bacon 1 large whole wheat tortilla Peet arte ae Ys Avocado slice Rub olive oil on potato and Lu Cae eel cL Ts] for a couple of minutes, then mash with fork. Scramble eggs while Pree Orr il ka nes | Pee Ce MCMC Ty and cook bacon, turning over every couple of minutes. Layer tortilla Se ee eas EeePC Be to Ce (lg ae aie ols} a GL esses Fiber 29 G; Protein: 32G; Fat: 28GEgg & Spinach Scramble 2 Eggs Smet deer cea) Dabs Mele eRe rea a) cee tera Cra ee aL olive oil to skillet while heating. Beat Cos MMe CCM ut let and seasoning to taste. Pour mixture PMC erat Mae ah Ser Pear Trt meets oh Perit cig Calories per serving: 352, Carbs: 3.45 G; Fiber 0G; Protein: 16.88 G; Fat: 29.9 G aac) caer Uae Ble) ce) Wades ke) ure) 2 halved mushrooms ech ctee WS eet cea) Pa Resa cred Pare ee eke Preheat oven to 350 degrees. SOT ee ae ea aco) cool. Heat oil in non-stick, oven friendly skillet over medium heat. Add potatoes & season to taste, and sauté for 2 minutes. Add mushrooms & pepper and cook for 4 PU eS ec Reto heat to low. Whisk eggs and pour nee eee en oes feta. Cook for 5 minutes. Place pan Te Utd CLC ert Calories per serving: 438; Carbs: 32G; Fiber 6 G; Protein: 26G; Fat: 25GAY CCie UMN aCreT a ta UC PA ee eRe Cm id 8 oz Greek yogurt Cuca eac) Des eke atic ene eR meas PEM Mice lek) od Calories per serving: 541, Carbs: 66.4G; itl re mera cele PACT Lea} ACT ea Le Ricotta 1 pear, halved length wise ¥2 cup part-skimmed ricotta cheese V7 BS katate) Oe ele Re Moot pear. Place on a baking sheet and PT Ram PCC mT DU eee UTC EU Pee lke woah Calories per serving: 302; Carbs: 31.6G; Fiber 6.3G; Protein: 14.7G; Fat: 12.2GQuinoa & Fruit Ya cup dried quinoa Ys apple, chopped ¥ cup boiling water 2 TBSP sliced almonds Pa og Boil water, add quinoa and apples to boiling water, cover and cook for 10- SECM Caer top with almonds and honey Calories per serving: 288; Carbs: 47G; teem CMa Celt i Omens) Pie retry 1 cup plain Greek yogurt 1 TBSP Almond Butter ABCC) Cee me co add pear and serve. 232 calories; 13.3g fat (0.9g sat. fat); Omg cholesterol; 4.7g protein; 29.6g eee MEI ee EnteLUNCH Tuna Stuffed Avocado 1 Avocado Bea me Clits) Dats nye DER Cenc scree Slice avocado in half, remove pit and scoop out most of the flesh. In bowl, Preval Te Cm See eR C ra hades DR Cn SE Tel DEN ata (eon eee EEC Re me vCH Fiber 16 G; Protein: 33G; Fat: 34G Triple Stacker Turkey Sandwich EPs eel Ui Rael call Pare Regency 1 cup spinach Rese mic Pe eee Wet meaty ia Rageic In a bowl, use a fork to mash up cranberries and add cranberries and water to skillet and bring to boil. Reduce heat to low and simmer for SCM Me) 1M Mae ll aa sauce on 1 piece of bread. Layer SSC mL Rae ace Ya cranberry sauce on second piece of bread and place face down on cheese. Spread % cranberry on third Se eet eC ee ae sir tee eee itr can es of sandwich. Calories per serving: 400; Carbs: 40G; Fiber 7 G; Protein: 37G; Fat: 8GOpen-Faced Lox Sandwich Par eR Ree) es) eae mee 8 oz smoked salmon 2Tbsp minced onions Toast bread and layer each piece of Pore Cd TRU Tete ole ES ole Calories per serving: 792; Carbs: 42.9 G; Fiber 6.4 G; Protein: 77.2 G; Fat: 34.88G Ltn toll ns) 1 Tsp olive oil PRs aCe) 2 TBSP Salsa 2 TBSP shredded mozzarella cheese eae Rae aera tortilla and top with salsa and Co Calories per serving: 244; Carbs: 24G; Fiber 3G; Protein: 11G; Fat: 12GQuinoa Greek Salad Pret Rect cok (euler ¥4 cup chickpeas ean AC mT hia! ¥2 cucumber, chopped % cup feta cheese 1 Tbsp olive oil Mix all ingredients in bowl and enjoy Calories per serving: 537; Carbs: 35.75G; Fiber 12G; Protein: 19.5G; Fat: 10G Smoked Salmon Sandwich PY eas elas Vea ioral mu CE| Pee Ue La) Ys cup arugula 1 cup apple slices Pera Rete PO erm mr Pee let a old Crd Calories per serving: 575; Carbs: 69.7G; Fiber 12.1G; Protein: 26.6G; Fat: 24G¥ Be Ua) 2 slices of whole-wheat bread, toasted OBES eae eter OMT) 4 thin slices roasted turkey breast Waren Sorel lace) 3 slices of tomato Layer 1 piece of toast with ingredients in order listed, cover Pea ee ao tad Calories per serving: 580.5; Carbs: 49.25 G Fiber 10 G; Protein: 34.95 G; Fat: 22.3 G Tue at ee] Ta 3 cups Spinach Ys cup chopped walnut ¥ cup crumbled feta cheese Pret ee ear emcIe} oct enema alae) 2 Tbsp Balsamic vinaigrette batts UTC Cie Maco Col Rola Col) EUR UC CM mee TCs LoL Pee Cnr n mention Portion out % of the salad and drizzle Een a) Calories per serving: 130.5; Carbs: 9.15 G; Fiber 3.65 G; Protein: 7.4 G; Fat: 9GChicken & Black Bean Burrito Daa seed ee Toei ken cy 2 ounces skinless chicken, chopped Ya cup red pepper, sliced Ya cup corn 1 02 low-fat shredded cheddar cheese Heat beans for 1 minute in microwave. Spread beans on tortilla and top with chicken, peppers, corn and cheese. Wrap burrito and Pre Meme ole PRU COMME cram erat ee ea Calories per serving: 424; Carbs: 51G; ire eed cel eR ode ea ic Potato & Black Bean Tacos Tea met st Dret ad td Bremond Ss) UE Wives (oes are} Place potato & oil into skillet and EMU COMM and cook for 5 more minutes. Warm tortillas and fill with bean and potato Pee MMU eMC Te EV ret Rte Calories per serving: 453.5; Carbs: 80.65 [era Tl mo AC ace laa Sera clea)By Trae ately Le) Dee 4 slices turkey bacon Prev te rte baal Rei ip eeL mise) 2 TBSP balsamic vinaigrette Pa emo Mel hE UCC Pree ores Reena Raitt) Calories per serving: 377.5; Carbs: 16.7G; Fiber 5.2G; Protein: 12.32 G; Fat: Bein iC) SOUT Rai early) ete! eum ce tec alee atae CCT) 1 tbsp Greek yogurt 1 whole wheat pita ea ath re Recta 1 small apple, sliced 1 oz feta cheese 2 TBSP balsamic vinaigrette Ce CCM MCC am el lad CUCU a oe cee Cum ary Cys eC RGur ie eeu eta on side of pita. Calories per serving: 501; Carbs: 60.4G; fiom en are CERCA ean)PN aa Black Bean Chilli 1 teaspoon Olive Oil melo 1 Carrot 15 oz black beans Peet eNe es Rene Seasoning to taste 1 cup Water ete a ee a Pa CM el cl ME Te PCa Cement) Pereira Calories per serving: 354.7; Carbs: 61.1G; Fiber 13.8G; Protein: 17.7G; Fat: RAC] De ee CU err) & Sweet Potato Cera a ean Cnet 1 cup sliced Portobello mushrooms 1 Tbsp chives 1 Tbsp Olive Oil See eee} ae ULM ed ee Cum tt mt ee ee mushrooms, chives & oil and bake PTE COME UML od remaining in baking, place potato in Pee Cll alg eto 394; Carbs: 32.2G; 31G; Fat: 16G era aca Teg eed acaide deta Coed 1 pound peeled shrimp 2 TBSP jerk seasoning 1 TBSP olive oil 1 sweet potato, thinly sliced 15 oz black beans, drained In a large bowl, toss shrimp with jerk seasoning. Heat pan/wok over medium-high heat, add olive oil and shrimp and cook until it turns pink. ETB ae rit Gs og potato and cook until tender. Stir in black beans and stir-fry for 1 minute. Add shrimp and a splash of water, USSU cra oe ert ce el ea Pa ee Ll .-igP i Grd ico) Boe Rea ZL ean) Meatless Burger - Serves 4 1.5 cups cooked brown rice 1 can, rinsed & drained black beans 2 zucchini cut into sticks Care| 1 sliced white onion 2 cups sliced mushrooms 2 whole-wheat buns Ce nina ec ioc) Preheat oven to 400 degrees. In UT te seasoning of choice, and beans for 1 minute. Form into patties and place Ui aor ie trea erty OR me eererenin ees Ce aU tte PO MER Com let eats patties, and bake 15 minutes more. Sauté onions and mushrooms. Top Cee mie ee slice of cheese and % ang Paes ete Calories per serving: 390; Carbs: 60G; Fiber 9G; Protein: 19G; Fat: 9GCilantro Pesto Spaghetti - ae ee Powel renee cal ered rane stems) Der rtels Pats Reese enact enced rat 8 ounces whole-wheat pasta Ra fe cn oee eeu ca cubed ee teak Cee ee Tcl Rem eek rc Sa CCC eet Pesto - zest lime, and then juice it to create 1.5 TBSP juice. Pulse zest, juice, cilantro, garlic, Romano and PCr erie a ett Pasta - cook pasta according to Peer er re tae ee thre with pesto. Plate with chicken. er) ee Adee ee ele Fiber 6G; Protein: 37G; Fat: 21.5G Skillet Peas & Rice - Serves 4 Uy aslo) eRe ule mal lel 16) 2 TBSP olive oil Premera) Parsee he syereeate tol slot) 2. cups cooked brown rice 2 cups cooked or canned black-eyed foacrd Add oil to skillet, put over medium- CMU stirring occasionally. Add onions ECs eM le a MTL a BUM Ri Me Ur | completely heated. Add peas and cook until completely heated (~2 Dah (eee ae ae OAL a er Fiber 7 G; Protein: 13G; Fat: 20GCet Rue ae nC Ya cup coconut milk Pea Ser Lai) % cup chickpeas ¥» TSP curry powder 4 ozChicken Ye cup cooked brown rice ee Cun OEE eon Tc Re Um Mg EU MM me UME tame oat) minutes. Once cooked, cube breast. Combine first four ingredients and cook until warmed. Place in bowl, Pee eee ett cae mix and enjoy. Calories per serving: 543; Carbs: 62.7G; Fiber 27.2G; Protein: 40.4G; Fat: 15.3G Fettuccine Avocado & Pork Coit) ae eM E Te) DB sore yet ee 1TSP olive oil rere tar 1 Pork chop 1% cup cooked whole grain fettuccine ae ee Ee So Lr] both sides of pork chop to taste and Se eee ne ents 20-30 minutes, flipping chop halfway While chop is baking, pet Pete acM ea Pete tee ee Pele oer) eg SCM em eC eed Ela) Peete eee tit eta Ce a eats Cee b Cra olan ORC aCe) RY oe zed pyGoat Cheese & Chicken Pizza etre cena ca ic) Roy Mena amat olor) BM is keer ee Ya cup onion Ae 1g Bake chicken at 350 degrees for 10 Dod While chicken is baking, spread pita with goat cheese on pita and top with Pen mC Rt ay Dm et male ie ere pete Tc anand Um UU Doon Calories per serving: 446; Carbs: 53.14G; Lalor em acy Cael ome LAG) Chicken and Greek Potato’s 4oz skinless chicken breast DC tcicmat 0) Pratl tree PAS) ee 2 TBSP crumbled feta cheese 1 TBSP balsamic vinaigrette een Oe OUR Csr CN en met ce cig eso Pc Me ec Ma ene nce arr a tate edd taste). Roast mixture for 30 minutes. aoc Cli ed CT ML eg NCC ana fee Celcom oar tails Hee) Lo tee loon Fiber 7.2G; Protein: 34.1G; Fat: 15.6GBO vac ert tata) Pet Se aCe) Ba Re eu 3 oz cooked turkey sausage % cup whole-grain pasta Gao ice ee entre cas Cook pasta as directed on package. ee UCU eee and sausage in a pot and bring toa Perak aetna mixture with pasta and serve with Penny Ce ee ogee HE LORE Seay Fiber 5.3G; Protein: 22.5G; Fat: 12.3G Steak wraps & fries 1 small potato, sliced length wise eter 1 TSP chilli powder Beeras lead MCE aNd PR ee] 1 TBSP balsamic vinaigrette OO UR eee cred sliced potato with olive oil and chilli Petree ret eee at) See enn sch 30 minutes). Grill steak until done Bc met Ea acl EUG RU eta on aL Uy erent i ya eat: et Mritieace rate aioe eked ety (reg oe et ATMA eee eh ace eo ai em RACH Orc aes een = een KC)SNACKS (eee Mee ag 1 cup non-fat cottage cheese PA ie eure Breen he ier ei eae hed cottage cheese and serve Calories per serving: 253; Carbs: 25.4G; Fiber 1.8G; Protein: 33G; Fat: 3.2G Berry-Almond Smoothie 1 Cup frozen berries 1 cup Greek yogurt 2 TBSP Almonds SRS ety OS A i oe Combine all ingredients into blender Per eee rer) Calories per serving: 205; Carbs: 28G; ale em acl ime cae. Lazi}Petru ea 2 hard-boiled eggs De est Tears Calories per serving: 200; Carbs: 15G; Fiber 3.5G; Protein: 14G; Fat: 10G Chocolate Honey 1 container plain Greek yogurt Va ere eg 1 TBSP honey Mix all ingredients together in yogurt container eee are nt a EVR eee emer Coat P car OnE)See eC sg Pee: As) 4 Celery sticks Belt) he lace i) 2 TBSP Almond Butter Peete acy Plate and serve Pa OUT ETS aT Calories per serving: 220; Carbs: 15G; Calories per serving: 230; Carbs: 22G; Fiber 3G; Protein: 8G; Fat: 17G Fiber 7.4G; Protein: 17G; Fat: 11.86feo a) SR ere mui) ATBSP shredded Cheddar Pa eae teen TIN] Slice muffin in % and sprinkle cheese em ee lod PUR Cau a mt ee Pury Calories per serving: 2! Fiber 7G; Protein: 13G; Fé ee Uc 11G BOSS Smoothie - Serves 2 medium oranges Pr Ma Ree tate 1 small sweet potato 1 medium apple, cored and cubed mete R Cag PUT UR and blend, scraping down sides occasionally, until smooth. Poe errr Lele n aint) eee aca RPSL Re Ee Fiber 9.1 G; Protein: 6G; Fat: 7Gdale ay 80 cal Apple ates Ese} Bagel (plain) ue exe) LF od tol co) eee En) EU EE) 1medium tee xe:} ETA tga 1/2. cup 38 cal Blueberries 1/2 cup cake.) feeTy el Cotto Tcup Ere] teres De er feta 3medium 18 cal fel Cae) SEU a Keo os ne} Cette eC ee Meet) 1/2 cup Ere bats (whole grain) eer) ae iy ike-)) pate Fruit Pa) 52 calGrapes Tcup (ore) eth Boiled Egg PET ea sar lek) Mandarin Oranges apexes core] Orange Aza 35 cal Peach amas coke ala aa) ccte|) Pistachios Eek) Pop Corn (air popped) iketl 3 31 cal Quinoa (cooked) 1/3 cup Ere) Ceres yA) 40 cal iis Cake on free) 5 cal Pnee i) 60 cal Rte el ted cea Pre] Tr fe) iat) 46 cal