THERE ARE

3 PHASES TO THE P90X NUTRITION PLAN.

This plan is designed to change right along with your 3-phase workout demands, providing the right combination of foods to satisfy your body’s energy needs every step of the way. While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the plans. You can follow any phase at any time based on your nutritional level. These are general guidelines recommended here.

PHASE

1 2 3

FAT SHREDDER
A high-protein-based diet designed to help you strengthen muscle while rapidly shedding fat from your body.

FAT SHREDDER

PHASE

ENERGY BOOSTER
A balanced mix of carbohydrates and protein with a lower amount of fat to supply additional energy for performance.

ENERGY BOOSTER

PHASE

ENDURANCE MAXIMIZER
An athletic diet of complex carbohydrates, lean proteins, and lower fat with an emphasis on more carbohydrates. You’ll need this combination of foods as fuel to get the most out of your final training block and truly get in the best shape of your life!

ENDURANCE MAXIMIZER

1

THE 3 PHASES

Like the P90X exercise program, the P90X Nutrition Guideline is divided into 3 phases, calibrated to move from fast, efficient fat loss (Phase 1) to peak energy (Phase 2) to lasting success (Phase 3). The nutritional proportions change with each plan, so it’s important to follow the instructions for your current plan.

The nutritional proportions for each of the 3 plans are as follows:
PHASE GOAL PROTEIN CARBOHYDRATE FAT

PHASE 1
FAT SHREDDER

Strengthen muscle and shed excess body fat Maintain Phase 1 changes with additional energy for midstream performance Support peak physical performance and satisfaction over the long term

50% 40% 20%

30% 40% 60%

20% 20% 20%

PHASE 2
ENERGY BOOSTER

PHASE 3
ENDURANCE MAXIMIZER

PHASE

1 2 3

Those who are reasonably fit and have more body fat can use this phase more easily than someone who is very fit and doesn’t have a lot of excess body fat to lose. This stage is designed to cut down your body fat percentage, and as this happens, your available energy should also decrease. Therefore, Phase 1 should only be extended if you need to drop more fat and also feel like you have ample energy to push hard during your workouts. Conversely, this phase could be shortened by a week or two if your body fat is already low and you feel like you don’t have the necessary energy to get the most out of your workouts. This is more of a well-rounded, long-term, sensible eating plan, and there shouldn’t be too much trouble once you get here. This plan can also be used as long as you like if you’re feeling great, have plenty of energy, and it seems like you’re making overall progress. This plan should be earned. It’s an athletic diet and you’ll only need it if you are pushing your body to the limit, which you should be if you keep your promise to “Bring It.” Of note is that Phase 3 should be tried at some point, even if you feel good in Phase 2. We’ve seen many people hesitate to move on to this more carb-heavy phase for fear that they’ll gain weight, but surprise! They found that once they did, they had more energy, worked out even harder, and had better results. This is important to keep in mind. Athletes eat more carbs, and there is a reason that they do. We wouldn’t put it in the plan if it weren’t proven to improve results.

FAT SHREDDER

ENERGY BOOSTER

PHASE

ENDURANCE MAXIMIZER

PHASE

DETERMINE YOUR PHASE

CUSTOMIZING THE PHASES
While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the phases.

(1) FAT SHREDDER (2) ENERGY BOOSTER (3) ENDURANCE MAXIMIZER

2

THERE ARE

3 NUTRITION LEVELS WITHIN EACH APPROACH.

Please take a moment to determine your daily nutrition and calorie needs. The data you provide will determine how much food you need (and how much you don’t need) while you go through P90X.

1
Calculate your resting metabolic rate (RMR). This is basically the number of calories you need to breathe, pump blood, grow hair, blink—be alive.
YOUR BODY WEIGHT x 10 = RMR (IN CALORIES)

2
Calculate your daily activity burn, the calories required for daily movement apart from exercise. x 20% = YOUR RMR DAILY ACTIVITY BURN

Keep in mind that all lifestyles aren’t created equal. A construction worker will have a higher daily burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don’t worry, this will become more obvious than you think once you get going.

3
Add the calories required for your exe rc i s e n e e d s , w h i c h we h a ve calculated at 600 calories per day for the P90X program. Add it all up and you’ve got your energy amount. + + 600 =
YOUR RMR DAILY ACTIVITY BURN ENERGY AMOUNT

4
Now use your energy amount to determine your nutrition level in the table. Example: A 6-foot, 180-pound man RMR = 180 (body weight in pounds) x 10 = 1,800 Daily activity burn = 1,800 (RMR) x 20% = 360 Exercise expenditure = 600 Energy amount = 1,800 + 360 + 600 = 2,760 Nutrition level = II Round down to the bottom of your level to create a slight calorie deficit, e.g., if you are at level II, your calorie target is 2,400 calories/day.
5
YOUR ENERGY AMOUNT NUTRITION LEVEL

1,800–2,399 2,400–2,999 3,000+

1,800 calories/day 2,400 calories/day 3,000 calories/day

LEVEL I LEVEL II LEVEL III

YOUR NUTRITION LEVEL =

MEAL PLAN APPROACH

PHASE

1

PHASE 1–FAT SHREDDER

FAT SHREDDER

GENERAL GUIDELINES
Following the daily Meal Plan Approach will take the guesswork out of your daily food preparation. You’ll enjoy a variety of delicious, healthy, and low-fat recipes that will provide you with the proper amount of nutrition and energy to get the most out of your P90X workout.

MEAL PLAN APPROACH

19

FAT SHREDDER
_Recipe included

MEAL PLAN APPROACH LEVEL I

PHASE
LUNCH
1_Chef Salad

1

BREAKFAST
DAY

SNACK
1_Protein bar 1_Recovery drink*

SNACK
2 oz_Soy nuts

DINNER
6 oz_Salmon 2 tbsp_Lemon-Dill Sauce 1/2 cup_Asparagus 1 cup_Wild rice 1 cup_Red Pepper Soup 1 tbsp_Protein powder

1
1_Mushroom Omelet 1 cup_Fresh strawberries 8 oz_Cottage cheese, 1%

2 oz_Turkey jerky
DAY

2
1_Protein Shake 1_Protein bar 1_Recovery drink* 1_Shrimp Stir-Fry 1 tbsp_Sesame seeds 1 oz_Cashews 1-1/2 oz_String cheese 6 oz_Turkey 2 tbsp_Gravy 1/2 cup_Green beans 1 cup_Butternut Squash Soup 1 tbsp_Protein powder

DAY

3
2 slices_Turkey bacon 1_Chicken Scramble 4 oz_Fresh-squeezed juice 1_Protein bar 1_Recovery drink* 1_Chicken Salad 2 cups_Salad greens 1 cup_Vegetable Soup 1 tbsp_Protein powder 2 oz_Soy nuts 6 oz_Halibut 2 tbsp_Pesto Sauce 1 cup_Wild rice 1/2 cup_Zucchini

2 oz_Turkey jerky
DAY

4
1_Soy Sausage Muffin 8 oz_Skim milk 1_Protein bar 1_Recovery drink* 1_Steak & Arugula Salad 2 tbsp_Balsamic Vinaigrette 1 oz_Turkey jerky 6 oz_Chicken breast 2 tbsp_Honey-Chile Sauce 1 cup_Quinoa 1/2 cup_Snap peas

DAY

5
1_Spinach Scramble 8 oz_Skim milk 1/2_Grapefruit, medium 1_Protein bar 1_Recovery drink* 6 oz_Turkey Burger 1-1/2 oz_Low-fat Swiss cheese 1/2 cup_Coleslaw 1 cup_Gazpacho 1 tbsp_Protein powder 8 oz_Cottage cheese, 1% 6 oz_Swordfish 2 tbsp_Mango-Ginger Sauce 1 cup_Wild rice 1_Artichoke, medium

2 oz_Turkey jerky
DAY

6
1_Protein Shake 1_Protein bar 1_Recovery drink* 1_Island Pork Tenderloin Salad 1 oz_Turkey jerky 1_Beef & Broccoli Stir-Fry 1 cup_Miso Soup 1 tbsp_Protein powder

DAY

7
2 slices_Turkey bacon 1_Cheese Scramble 8 oz_Skim milk 1/4_Cantaloupe, medium
20

1_Protein bar 1_Recovery drink*

1_Tuna Salad 2 cups_Salad greens 1 cup_Chilled Cucumber Soup

8 oz_Cottage cheese, 1%

6 oz_Lemon-Garlic Chicken 1 cup_Wild rice 1 cup_Asparagus Soup 1 tbsp_Protein powder

* Immediately after workout

FAT SHREDDER
_Recipe included

MEAL PLAN APPROACH LEVEL II

PHASE 1–FAT SHREDDER

PHASE
LUNCH
1_Chef Salad

1

BREAKFAST
DAY

SNACK
1_Protein bar 1_Recovery drink*

SNACK
30 nuts_Pistachios

DINNER
8 oz_Salmon 3 tbsp_Lemon-Dill Sauce 1 cup_Asparagus 1 cup_Wild rice 2 cups_Red Pepper Soup 2 tbsp_Protein powder

1

1_ Mushroom Omelet 1 cup_Fresh strawberries 12 oz_Cottage cheese, 1%

oz_Turkey jerky
DAY

2
1_Protein bar 1_Recovery drink* 1_Shrimp Stir-Fry 1 tbsp_Sesame seeds 1 oz_Cashews 3 oz_String cheese 8 oz_Turkey 3 tbsp_Gravy 1 cup_Green beans 2 cups_Butternut Squash Soup 2 tbsp_Protein powder

1_Protein Shake

DAY

3
1_Protein bar 1_Recovery drink* 1_Chicken Salad 3 cups_Salad greens 2 cups_Vegetable Soup 2 tbsp_Protein powder 4 oz_Soy nuts 8 oz_Halibut 3 tbsp_Pesto Sauce 1 cup_Wild rice 1 cup_Zucchini

3 slices_Turkey bacon 1_Chicken Scramble 6 oz_Fresh-squeezed juice

oz_Turkey jerky oz_Turkey jerky
DAY

4
1_Protein bar 1_Recovery drink* 1_Steak & Arugula Salad 3 tbsp_Balsamic Vinaigrette 2 oz_Turkey jerky 8 oz_Chicken breast 3 tbsp_Honey-Chile Sauce 1 cup_Quinoa 1 cup_Snap peas

1_Soy Sausage Muffin 12 oz_Skim milk

DAY

5
1_Protein bar 1_Recovery drink* 8 oz_Turkey Burger 3 oz_Low-fat Swiss cheese 1 cup_Coleslaw 2 cups_Gazpacho 2 tbsp_Protein powder 12 oz_Cottage cheese, 1% 8 oz_Swordfish 3 tbsp_Mango-Ginger Sauce 1 cup_Wild rice 1_Artichoke, medium

1_Spinach Scramble 12 oz_Skim milk 1_Grapefruit, medium

oz_Turkey jerky
DAY

6
1_Protein bar 1_Recovery drink* 1_Island Pork Tenderloin Salad 2 oz_Turkey jerky 1_Beef & Broccoli Stir-Fry 2 cups_Miso Soup 2 tbsp_Protein powder

1_Protein Shake

DAY

7
1_Protein bar 1_Recovery drink* 1_Tuna Salad 3 cups_Salad greens 2 cups_Chilled Cucumber Soup 12 oz_Cottage cheese, 1% 8 oz_Lemon-Garlic Chicken 1 cup_Wild rice 2 cups_Asparagus Soup 2 tbsp_Protein powder
21

3 slices_Turkey bacon 1_Cheese Scramble 12 oz_Skim milk 1/4_Cantaloupe, medium

* Immediately after workout

FAT SHREDDER
_Recipe included

MEAL PLAN APPROACH LEVEL III

PHASE
LUNCH
1_Chef Salad

1

BREAKFAST
DAY

SNACK
1_Protein bar 1_Recovery drink*

SNACK

DINNER

1
1_Mushroom Omelet 1 cup_Fresh strawberries 12 oz_Cottage cheese, 1% 30 nuts_Pistachios 10 oz_Salmon 2 oz_Turkey jerky 4 tbsp_Lemon-Dill Sauce 1 cup_Asparagus 1 cup_Wild rice 2 cups_Red Pepper Soup 3 tbsp_Protein powder

2 oz_Turkey jerky
DAY

2
1_Protein Shake 1_Protein bar 1_Recovery drink* 1_Shrimp Stir-Fry 2 tbsp_Sesame seeds 1 oz_Cashews 3 oz_String cheese 4 oz_Soy nuts 10 oz_Turkey 4 tbsp_Gravy 1 cup_Green beans 2 cups_Butternut Squash Soup 3 tbsp_Protein powder

DAY

3
4 slices_Turkey bacon 1_Chicken Scramble 8 oz_Fresh-squeezed juice 1_Protein bar 1_Recovery drink* 1_Chicken Salad 4 cups_Salad greens 2 cups_Vegetable Soup 3 tbsp_Protein powder 4 oz_Soy nuts 12 oz_Cottage cheese 10 oz_Halibut 4 tbsp_Pesto Sauce 1 cup_Wild rice 1 cup_Zucchini

2 oz_Turkey jerky
DAY

4
1_Soy Sausage Muffin 12 oz_Skim milk 1_Protein bar 1_Recovery drink* 1_Steak & Arugula Salad 4 tbsp_Balsamic Vinaigrette 3 oz_String cheese 1 oz_Cashews 10 oz_Chicken breast 4 tbsp_Honey-Chile Sauce 1 cup_Quinoa 1 cup_Snap peas

DAY

5
1_Spinach Scramble 12 oz_Skim milk 1_Grapefruit, medium 1_Protein bar 1_Recovery drink* 10 oz_Turkey Burger 3 oz_Low-fat Swiss cheese 2 cups_Coleslaw 2 cups_Gazpacho 3 tbsp_Protein powder 12 oz_Cottage cheese, 1% 2 oz_Turkey jerky 10 oz_Swordfish 4 tbsp_Mango-Ginger Sauce 1 cup_Wild rice 1_Artichoke, medium

2 oz_Turkey jerky
DAY

6
1_Protein Shake 1_Protein bar 1_Recovery drink* 1_Island Pork Tenderloin Salad 2 oz_Turkey jerky 1 oz_Almonds 1_Beef & Broccoli Stir-Fry 2 cups_Miso Soup 3 tbsp_Protein powder

DAY

7
4 slices_Turkey bacon 1_Cheese Scramble 12 oz_Skim milk 1/2_Cantaloupe, medium
22

1_Protein bar 1_Recovery drink*

1_Tuna Salad 4 cups_Salad greens 2 cups_Chilled Cucumber Soup

12 oz_Cottage cheese, 1% 1 oz_Almonds

10 oz_Lemon-Garlic Chicken 1 cup_Wild rice 2 cups_Asparagus Soup 3 tbsp_Protein powder

* Immediately after workout

MEAL PLAN APPROACH

PHASE

1

PHASE 1–FAT SHREDDER

FAT SHREDDER

High in protein and fiber, these recipes will put you on the fast track towards building lean muscle mass while shedding excess body fat. From soup to stir-fry, there are plenty of delicious food options to

GENERAL GUIDELINES

help speed up your metabolism and give your body the fuel it needs for the new challenges that lie ahead.

NOTE: All per-serving nutritional information is based on 1 LEVEL I serving. LEVEL II and LEVEL III will vary, depending on portion size.

RECIPES

23

BALSAMIC VINAIGRETTE
1-1/2 cups balsamic vinegar 2 tablespoons fresh lemon juice 6 tablespoons Dijon mustard 4 teaspoons shallots, chopped 4 teaspoons fresh basil, chopped 2 teaspoons olive oil black pepper to taste

per serving:

14 Calories (kcal) 1 g Total Fat (42% calories from fat) 0 g Protein 2 g Carbohydrate 0 mg Cholesterol 71 mg Sodium

Serves 16 Whisk together all ingredients in a small bowl. Store covered in the refrigerator.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

CUMIN VINAIGRETTE
2 tablespoons fresh lime juice 1/2 tablespoon orange juice 1/2 tablespoon Dijon mustard 1/2 teaspoon cumin powder 1/4 teaspoon salt 1/8 teaspoon black pepper 1 tablespoon olive oil

per serving:

69 Calories (kcal) 7 g Total Fat (92% calories from fat) 0 g Protein 2 g Carbohydrate 0 mg Cholesterol 329 mg Sodium

Serves 2 Whisk together until emulsified.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

24

DRESSINGS

PHASE 1–FAT SHREDDER

PESTO SAUCE
1 cup pine nuts 4 cups fresh basil, packed 2 tablespoons garlic, chopped 1 cup fat-free Parmesan cheese, grated 1/3 cup white cooking wine 1/3 cup lemon juice 1/2 cup fat-free chicken broth, low sodium 1/2 teaspoon salt

per serving:

61 Calories (kcal) 4 g Total Fat (49% calories from fat) 4 g Protein 4 g Carbohydrate 5 mg Cholesterol 110 mg Sodium

Serves 20 1. Heat skillet over medium-high heat and toast nuts, turning until golden brown. 2. In food processor, puree basil, toasted nuts, and garlic. Add Parmesan cheese, wine, lemon juice, and chicken broth and process until blended. Add salt to taste and blend. Serve on pasta, chicken, or seafood.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

MANGO-GINGER SAUCE
1/2 tablespoon olive oil 1 cup red onion, finely chopped 1 cup mango, peeled and cubed 1/2 cup tomato, chopped 1-1/2 tablespoons fresh ginger, minced 1/4 cup fresh lime juice 2 tablespoons orange juice 2 tablespoons dry sherry 1-1/2 tablespoons brown sugar 1-1/2 tablespoons white vinegar Serves 8

per serving:

46 Calories (kcal) 1 g Total Fat (19% calories from fat) 1 g Protein 9 g Carbohydrate 0 mg Cholesterol 3 mg Sodium

Stir together all ingredients in a nonreactive bowl. Store covered in the refrigerator until ready to serve.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

SAUCES

25

GRAVY
1/3 cup shallots, chopped 1/3 cup all-purpose flour 3 cups fat-free chicken broth, low sodium 1/4 teaspoon salt 1 teaspoon poultry seasoning

per serving:

34 Calories (kcal) trace Total Fat (1% calories from fat) 4 g Protein 4 g Carbohydrate 0 mg Cholesterol

Serves 10

229 mg Sodium

1. Sauté shallots in some of the broth until soft (see Low-Fat Cooking Techniques). Gradually whisk in the flour, adding broth as needed to form a thick paste. 2. Gradually add the remaining broth, stirring and cooking until thickened. Add the salt and poultry seasoning.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

HONEY-CHILE SAUCE
1/4 cup shallots, chopped fine 2/3 cup honey, slightly warmed 1/4 cup sherry vinegar 1 teaspoon pasilla chile powder 1/4 teaspoon ground cumin 1-1/2 cups fat-free chicken broth, low sodium salt and pepper to taste 1 teaspoon cilantro, chopped Serves 16 3 tablespoons chopped pecans, toasted

per serving:

56 Calories (kcal) 1 g Total Fat (13% calories from fat) 1 g Protein 13 g Carbohydrate 0 mg Cholesterol 48 mg Sodium

1. Coat a sauté pan with cooking spray and place on medium-high heat. Add chopped shallots and sauté until tender. 2. Add the honey and vinegar to the pan. Quickly stir in the chile powder, cumin, and broth. Bring to a boil and reduce by half. 3. Transfer sauce to a blender or food processor and blend at high speed until smooth. Season to taste with salt and pepper. Stir in cilantro. Garnish dish with toasted pecans.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

26

SAUCES

PHASE 1–FAT SHREDDER

LEMON-DILL SAUCE
1/2 cup shallots, chopped 2 cups white wine 2 tablespoons arrowroot 2 cups fat-free chicken broth, low sodium 6 tablespoons lemon juice 1 teaspoon lemongrass, minced 1 tablespoon fresh dill, chopped Serves 10

per serving:

58 Calories (kcal) trace Total Fat (0% calories from fat) 3 g Protein 5 g Carbohydrate 0 mg Cholesterol 107 mg Sodium

1. Coat a large sauté pan with cooking spray and sauté shallots until soft (not brown), moistening with wine if necessary. 2. Dissolve the arrowroot in 1/2 cup of the chicken broth. Set aside. 3. Add remaining wine to shallots and reduce by half. Add remaining chicken broth and reduce by half again. 4. Add the arrowroot mixture. Transfer the mixture to a food processor or blender and puree until smooth. 5. Return the sauce to the pan. Add lemon juice and lemongrass and simmer over low heat for about 30 minutes, until thick. Strain out the lemongrass and stir in the dill.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

CHILLED CUCUMBER SOUP
1 whole hothouse cucumber 1/2 cup red onion, chopped 3 tablespoons fresh dill, chopped 1 tablespoon fresh mint, chopped 1-1/4 cups nonfat plain yogurt 1/4 teaspoon salt 1/8 teaspoon black pepper 1/16 teaspoon cayenne 1/4 tablespoon celery seed

per serving:

60 Calories (kcal) trace Total Fat (5% calories from fat) 5 g Protein 10 g Carbohydrate 1 mg Cholesterol 191 mg Sodium

Serves 4 Combine all ingredients and puree with blender. Chill. Garnish with chopped dill or parsley.

LEVEL I
1 cup soup = 1/2 vegetable

LEVEL II
2 cups soup = 1 vegetable

LEVEL III
2 cups soup = 1-1/2 vegetables

SAUCES/SOUPS

27

ASPARAGUS SOUP
1-1/4 cups onions, diced 1/2 teaspoon garlic, chopped 1-1/2 quarts fat-free chicken broth, low sodium 1-1/2 pounds asparagus, diced 1/2 potato, diced 1 dash salt 1/2 teaspoon yellow mustard seed 1 dash 17-spice mix Serves 8 1/2 teaspoon dry mustard

per serving:

38 Calories (kcal) trace Total Fat (9% calories from fat) 2 g Protein 5 g Carbohydrate 0 mg Cholesterol 1,780 mg Sodium

1. Sauté onions and garlic in 1/4 cup of the chicken broth. 2. Add asparagus, potato, and remaining stock. Bring to a boil. Reduce heat and simmer 15 to 20 minutes. 3. Remove soup from heat and puree with a food processor or immersion blender. Return to the pan and season with the spices. Serve. 4. If desired, add protein powder just before serving.

LEVEL I
1 cup soup, 1 tablespoon protein powder = 1/2 protein, 1 vegetable

LEVEL II
2 cups soup, 2 tablespoons protein powder = 1 protein, 1 vegetable

LEVEL III
2 cups soup, 3 tablespoons protein powder = 1 protein, 1 vegetable

BUTTERNUT SQUASH SOUP
1 tablespoon shallot, minced 1 clove garlic, pressed or minced 3 cups butternut squash, peeled and seeded 1/2 cup fat-free chicken broth, low sodium

per serving:

70 Calories (kcal) trace Total Fat (1% calories from fat) 3 g Protein 18 g Carbohydrate 0 mg Cholesterol

Serves 3

89 mg Sodium

1. Combine the shallot and garlic in a nonstick saucepan and cook over low heat until translucent, adding a little water if necessary to prevent scorching. 2. Add the squash and chicken broth and simmer until the squash is soft, about 20 minutes. Transfer to a blender or food processor and puree. 3. Return the soup to the pan and place over medium heat until heated through. Serve. 4. If desired, add protein powder just before serving.

LEVEL I
1 cup soup, 1 tablespoon protein powder = 1/2 protein, 1 vegetable
28

LEVEL II
2 cups soup, 2 tablespoons protein powder = 1 protein, 1 vegetable

LEVEL III
2 cups soup, 3 tablespoons protein powder = 1 protein, 1 vegetable

SOUPS

PHASE 1–FAT SHREDDER

GAZPACHO

per serving:

28 ounces canned tomatoes, low sodium 3 cups low-sodium tomato juice 20 Calories (kcal) 2-1/2 cups hothouse cucumbers, peeled and diced trace Total Fat 1/2 cup carrots, peeled and diced 3/4 cup each green and red bell pepper, seeded and diced (4% calories from fat) 1/2 red onion, diced 1 g Protein 2 shallots 5 g Carbohydrate 2 garlic cloves 1/3 cup red wine vinegar 0 mg Cholesterol 1/3 cup fresh lemon juice 5 mg Sodium 1 teaspoon paprika 1/4 cup each fresh oregano, basil, and Italian parsley, chopped 1/4 teaspoon white pepper Serves 10 1/4 teaspoon Tabasco sauce or to taste 1. Place the tomatoes, tomato juice, cucumbers, carrots, green and red peppers, onion, shallots, and garlic in a food processor or blender and process until smooth. 2. Add the vinegar, lemon juice, paprika, oregano, basil, parsley, and white pepper and process to combine. Add Tabasco sauce to taste and blend. Chill for several hours before serving. Note: Additional protein powder is not recommended for this recipe. If desired, we suggest that you take protein powder separately with your meal.

LEVEL I
1 cup soup = 1/2 vegetable

LEVEL II
2 cups soup = 1 vegetable

LEVEL III
2 cups soup = 1 vegetable

MISO SOUP
1/2 teaspoon dark sesame oil 1/3 cup shallots, finely chopped 3 tablespoons miso 1 quart vegetable stock 1/4 cup firm silken tofu, diced 3 tablespoons scallions, sliced for garnish

per serving:

107 Calories (kcal) 3 g Total Fat (23% calories from fat) 4 g Protein 16 g Carbohydrate 1 mg Cholesterol

Serves 8

1,052 mg Sodium

1. Heat the sesame oil in a saucepan over medium heat. Add the shallots and cook until translucent. 2. Add the miso and mix well. Add the vegetable stock and bring to a simmer. Reduce heat to low and simmer for 15 minutes. 3. To serve, ladle into bowls and garnish each serving with tofu and scallions. 4. If desired, add protein powder just before serving.

LEVEL I
1 cup soup = 1/2 vegetable

LEVEL II
2 cups soup = 1 vegetable

LEVEL III
2 cups soup = 1 vegetable

SOUPS

29

VEGETABLE SOUP
10 cups fat-free chicken broth, low sodium 4 red potatoes, cut into 1-inch cubes 4 cups onions, quartered 1 cup carrots, sliced 1 inch thick 3 cups celery, sliced 1 inch thick 2 cups zucchini, sliced 1 inch thick 8 ounces tomato sauce, canned 2 cloves garlic, minced 1/4 bunch fresh parsley, chopped 1/4 bunch cilantro, chopped Serves 18 dash black pepper

per serving:

49 Calories (kcal) trace Total Fat (2% calories from fat) 7 g Protein 10 g Carbohydrate 0 mg Cholesterol 377 mg Sodium

1. In a large stockpot, combine the chicken broth, potatoes, onions, carrots, and celery. Bring to a boil, reduce heat to medium-high, and simmer until the potatoes are tender, about 30 minutes. 2. Add the zucchini, tomato sauce, garlic, parsley, and cilantro. Reduce heat to medium-low and cook for 10 to 15 minutes more, or until the zucchini is just tender. Season to taste with black pepper and serve. 3. If desired, add protein powder just before serving.

LEVEL I
1 cup soup, 1 tablespoon protein powder = 1/2 protein, 1 vegetable

LEVEL II
2 cups soup, 2 tablespoons protein powder = 1 protein, 2 vegetable

LEVEL III
2 cups soup, 3 tablespoons protein powder = 1 protein, 2 vegetable

RED PEPPER SOUP
2 cups white wine 1 onion, finely chopped 5 roasted red peppers 2 cups celery, chopped 1 tablespoon garlic, minced 2 plum tomatoes, chopped 1/4 cup tomato paste 2 cups fat-free chicken broth, low sodium 2 tablespoons dried thyme

per serving:

57 Calories (kcal) trace Total Fat (5% calories from fat) 3 g Protein 6 g Carbohydrate 0 mg Cholesterol 145 mg Sodium

1/4 teaspoon each ground white pepper and ground cumin Serves 12 dash salt

1. Heat wine in a large, heavy soup pot over medium heat. Add onion, red peppers, and celery. Cook and stir for 3 minutes. Stir in garlic. Cook for 2 more minutes, adding more wine if necessary. 2. Add tomatoes, tomato paste, and broth; cover and bring to a boil. Reduce heat and simmer for 25 minutes. 3. Puree soup in a food processor or blender. Return to the pan, add seasonings, and heat through. 4. If desired, add protein powder just before serving.

LEVEL I
1 cup soup, 1 tablespoon protein powder = 1/2 protein, 1 vegetable
30

LEVEL II
2 cups soup, 2 tablespoons protein powder = 1 protein, 2 vegetable

LEVEL III
2 cups soup, 3 tablespoons protein powder = 1 protein, 2 vegetable

SOUPS

PHASE 1–FAT SHREDDER

PROTEIN SHAKE–LEVEL I
1 cup skim milk 1 scoop protein powder, such as Beachbody’s Whey Protein Powder 1/2 cup berries 1/2 banana 1/2 cup ice

per serving:

290 Calories (kcal) 2 g Total Fat (6% calories from fat) 27 g Protein 41 g Carbohydrate 5 mg Cholesterol 257 mg Sodium

Combine all the ingredients in a blender. Blend until smooth.

LEVEL I
1 protein, 1 dairy, 1 fruit

LEVEL II
See below

LEVEL III
See next page

PROTEIN SHAKE–LEVEL II
1 cup skim milk 1-1/2 scoops protein powder, such as Beachbody’s Whey Protein Powder 1 cup berries 1/2 banana 1/2 cup ice

per serving:

387 Calories (kcal) 2 g Total Fat (5% calories from fat) 36 g Protein 54 g Carbohydrate 5 mg Cholesterol 322 mg Sodium

Combine all the ingredients in a blender. Blend until smooth.

LEVEL I
See above

LEVEL II
1 1/2 protein, 1 dairy, 2 fruit

LEVEL III
See next page

BREAKFAST

31

PROTEIN SHAKE–LEVEL III
1 cup skim milk 2 scoops protein powder, such as Beachbody’s Whey Protein Powder 1 cup berries 1 whole banana 1 cup ice

per serving:

495 Calories (kcal) 3 g Total Fat (6% calories from fat) 45 g Protein 71 g Carbohydrate 5 mg Cholesterol 387 mg Sodium

Combine all the ingredients in a blender. Blend until smooth.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
2 protein, 1 dairy, 2 fruit

SOY SAUSAGE MUFFIN
2 to 4 soy sausage patties (approximately 80 calories each) 1 to 2 whole wheat English muffins 1-1/2 to 4 ounces fat-free mozzarella cheese

per serving:

395 Calories (kcal) 7 g Total Fat (2% calories from fat) 34 g Protein 46 g Carbohydrate 28 mg Cholesterol 1,490 mg Sodium

1. Cook soy sausage according to package instructions. 2. Top the English muffin with the cheese and cook in a toaster oven or under the broiler for 2 to 3 minutes or until cheese melts. 3. Place sausage on one muffin half and top with other half.

LEVEL I
2 soy patties, 1 English muffin, 1-1/2 oz cheese = 1 protein, 1/2 carbohydrate, 1 dairy
32

LEVEL II
3 soy patties, 1 English muffin, 3 oz cheese = 2 protein, 1/2 carbohydrate, 2 dairy

LEVEL III
4 soy patties, 2 English muffins, 4 oz cheese = 3 protein, 1 carbohydrate, 2 dairy

BREAKFAST

PHASE 1–FAT SHREDDER

CHICKEN SCRAMBLE–LEVEL I
6 egg whites 3 ounces chicken breast, cooked and diced 1-1/2 ounces fat-free Parmesan cheese, grated 1/2 tablespoon fresh basil, chopped

per serving:

320 Calories (kcal) 6 g Total Fat (17% calories from fat) 49 g Protein 16 g Carbohydrate 78 mg Cholesterol 678 mg Sodium

1. Coat a nonstick skillet with cooking spray and place over medium heat. 2. Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until halfway set. Add the diced chicken and cook through. Add salt and pepper to taste. Garnish with fresh basil and serve.

LEVEL I
2 protein, 1 dairy

LEVEL II
See below

LEVEL III
See next page

CHICKEN SCRAMBLE–LEVEL II
8 egg whites 3 ounces chicken breast, cooked and diced 3 ounces fat-free Parmesan cheese, grated 2 teaspoons fresh basil, chopped

per serving:

455 Calories (kcal) 6 g Total Fat (12% calories from fat) 70 g Protein 30 g Carbohydrate 112 mg Cholesterol 1,093 mg Sodium

1. Coat a nonstick skillet with cooking spray and place over medium heat. 2. Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until halfway set. Add the diced chicken and cook through. Add salt and pepper to taste. Garnish with fresh basil and serve.

LEVEL I
See above

LEVEL II
3 protein, 2 dairy

LEVEL III
See next page

BREAKFAST

33

CHICKEN SCRAMBLE–LEVEL III
10 egg whites 4 ounces chicken breast, cooked and diced 4 ounces fat-free Parmesan cheese, grated 1 tablespoon fresh basil, chopped

per serving:

596 Calories (kcal) 8 g Total Fat (12% calories from fat) 90 g Protein 40 g Carbohydrate 149 mg Cholesterol 1,421 mg Sodium

1. Coat a nonstick skillet with cooking spray and place over medium heat. 2. Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until halfway set. Add the diced chicken and cook through. Add salt and pepper to taste. Garnish with fresh basil and serve.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
4 protein, 2 dairy

CHEESE SCRAMBLE–LEVEL I
6 whole egg whites 2 tablespoons skim milk 1-1/2 ounces mozzarella cheese, part-skim, grated salt and pepper to taste

per serving:

230 Calories (kcal) 4 g Total Fat (29% calories from fat) 34 g Protein 5 g Carbohydrate 24 mg Cholesterol 450 mg Sodium

1. In a bowl, lightly beat the egg whites with the skim milk. 2. In a medium pan coated with vegetable spray, add the egg mixture and cook slightly—then add the cheese and cook to desired firmness.

LEVEL I
2 protein, 1 dairy

LEVEL II
See next page

LEVEL III see next page

34

BREAKFAST

PHASE 1–FAT SHREDDER

CHEESE SCRAMBLE–LEVEL II
8 whole egg whites 3 tablespoons skim milk 3 ounces mozzarella cheese, part-skim, grated salt and pepper to taste

per serving:

388 Calories (kcal) 7 g Total Fat (35% calories from fat) 53 g Protein 8 g Carbohydrate 47 mg Cholesterol 653 mg Sodium

1. In a bowl, beat the egg whites with the skim milk. 2. In a medium pan coated with vegetable spray, add the egg mixture and cook slightly—then add the cheese and cook to desired firmness.

LEVEL I
See previous page

LEVEL II
3 protein, 2 dairy

LEVEL III
See below

CHEESE SCRAMBLE–LEVEL III
10 whole egg whites 4 tablespoons skim milk 4 ounces mozzarella cheese, part-skim, grated salt and pepper to taste

per serving:

506 Calories (kcal) 9 g Total Fat (35% calories from fat) 68 g Protein 10 g Carbohydrate 62 mg Cholesterol 845 mg Sodium

1. In a bowl, beat the egg whites with the skim milk. 2. In a medium pan coated with vegetable spray, add the egg mixture and cook slightly—then add the cheese and cook to desired firmness.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
4 protein, 2 dairy

BREAKFAST

35

SPINACH SCRAMBLE–LEVEL I
1/2 cup Roma tomato, diced 1 cup spinach leaves, cleaned and dried 6 egg whites 1-1/2 ounces feta cheese, crumbled 1 tablespoon fresh basil, chopped

per serving:

239 Calories (kcal) 9 g Total Fat (35% calories from fat) 29 g Protein 9 g Carbohydrate 38 mg Cholesterol 835 mg Sodium

1. In a small nonstick pan coated with vegetable spray, sauté tomatoes and spinach until slightly tender. Remove and set aside. 2. Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over low heat until almost set. Add the vegetable mixture, cheese, and basil. Cook to desired firmness.

LEVEL I
1 protein, 1 dairy, 1 vegetable

LEVEL II
See below

LEVEL III
See next page

SPINACH SCRAMBLE–LEVEL II
1/2 cup Roma tomato, diced 1 cup spinach leaves, cleaned and dried 8 egg whites 3 ounces feta cheese, crumbled 1 tablespoon fresh basil, chopped

per serving:

384 Calories (kcal) 18 g Total Fat (43% calories from fat) 42 g Protein 12 g Carbohydrate 76 mg Cholesterol 1,419 mg Sodium

1. In a small nonstick pan coated with vegetable spray, sauté tomatoes and spinach until slightly tender. Remove and set aside. 2. Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over low heat until almost set. Add the vegetable mixture, cheese, and basil. Cook to desired firmness.

LEVEL I
See above

LEVEL II
1-1/2 protein, 2 dairy, 1 vegetable

LEVEL III
See next page

36

BREAKFAST

PHASE 1–FAT SHREDDER

SPINACH SCRAMBLE–LEVEL III
1 cup Roma tomato, diced 2 cups spinach leaves, cleaned and dried 10 egg whites 4 ounces feta cheese, crumbled 2 tablespoons fresh basil, chopped

per serving:

518 Calories (kcal) 25 g Total Fat (43% calories from fat) 55 g Protein 19 g Carbohydrate 101 mg Cholesterol 1,877 mg Sodium

1. In a small nonstick pan coated with vegetable spray, sauté tomatoes and spinach until slightly tender. Remove and set aside. 2. Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over low heat until almost set. Add the vegetable mixture, cheese, and basil. Cook to desired firmness.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
2 protein, 2 dairy, 2 vegetable

MUSHROOM OMELET–LEVEL I
6 egg whites salt and pepper to taste 3/4 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, chopped 1-1/2 ounces low-fat cheddar cheese, shredded

per serving:

191 Calories (kcal) 3 g Total Fat (15% calories from fat) 32 g Protein 7 g Carbohydrate 9 mg Cholesterol 596 mg Sodium

1. In a small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper. 2. Coat a small nonstick sauté pan with cooking spray and place over medium heat. Add the vegetables and cook until tender. 3. Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, and cook a bit longer until cheese is melted and eggs are set.

LEVEL I
1 protein, 1 dairy, 1 vegetable

LEVEL II
See next page

LEVEL III
See next page

BREAKFAST

37

MUSHROOM OMELET–LEVEL II
8 egg whites salt and pepper to taste 3/4 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, chopped 3 ounces low-fat cheddar cheese, shredded

per serving:

298 Calories (kcal) 6 g Total Fat (19% calories from fat) 50 g Protein 8 g Carbohydrate 18 mg Cholesterol 966 mg Sodium

1. In a small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper. 2. Coat a small nonstick sauté pan with cooking spray and place over medium heat. Add the vegetables and cook until tender. 3. Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, and cook a bit longer until cheese is melted and eggs are set.

LEVEL I
See previous page

LEVEL II
1-1/2 protein, 2 dairy, 1 vegetable

LEVEL III see below

MUSHROOM OMELET–LEVEL III
10 egg whites salt and pepper to taste 1 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, chopped 4 ounces low-fat cheddar cheese, shredded

per serving:

395 Calories (kcal) 8 g Total Fat (19% calories from fat) 64 g Protein 13 g Carbohydrate 24 mg Cholesterol 1,256 mg Sodium

1. In a small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper. 2. Coat a small nonstick sauté pan with cooking spray and place over medium heat. Add the vegetables and cook until tender. 3. Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, and cook a bit longer until cheese is melted and eggs are set.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
2 protein, 2 dairy, 1 vegetable

38

BREAKFAST

PHASE 1–FAT SHREDDER

CHEF SALAD–LEVEL I
3 ounces fat-free turkey breast, chopped 3 ounces ham, extra lean, low sodium, chopped 1-1/2 ounces fat-free mozzarella cheese, chopped 1/2 Roma tomato, chopped 2 cups romaine lettuce, chopped 1/4 cup hearts of palm, chopped 1 ounce avocado, diced 2 tablespoons low-fat ranch dressing

per serving:

323 Calories (kcal) 8 g Total Fat (21% calories from fat) 50 g Protein 14 g Carbohydrate 86 mg Cholesterol 515 mg Sodium

Toss ingredients together in a bowl and drizzle with dressing.

LEVEL I
2 protein, 1 dairy, 1 vegetable, 1 condiment

LEVEL II
See below

LEVEL III
See next page

CHEF SALAD–LEVEL II
4 ounces fat-free turkey breast, chopped 4 ounces ham, extra lean, low sodium, chopped 3 ounces fat-free mozzarella cheese, chopped 1/2 Roma tomato, chopped 2 cups romaine lettuce, chopped 1/4 cup hearts of palm, chopped 1 ounce avocado, diced 3 tablespoons low-fat ranch dressing

per serving:

452 Calories (kcal) 9 g Total Fat (18% calories from fat) 74 g Protein 18 g Carbohydrate 119 mg Cholesterol 720 mg Sodium

Toss ingredients together in a bowl and drizzle with dressing.

LEVEL I
See above

LEVEL II
2 -1/2 protein, 2 dairy, 1 vegetable, 1 condiment

LEVEL III
See next page

LUNCH

39

CHEF SALAD–LEVEL III
5 ounces fat-free turkey breast, chopped 5 ounces ham, extra lean, low sodium, chopped 4 ounces fat-free mozzarella cheese, chopped 1 Roma tomato, chopped 2-1/2 cups romaine lettuce, chopped 1/4 cup hearts of palm, chopped 2 ounces avocado, diced 4 tablespoons low-fat ranch dressing

per serving:

611 Calories (kcal) 14 g Total Fat (20% calories from fat) 96 g Protein 26 g Carbohydrate 150 mg Cholesterol 913 mg Sodium

Toss ingredients together in a bowl and drizzle with dressing.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
3 protein, 2 dairy, 1 vegetable, 2 condiment

STEAK AND ARUGULA SALAD–LEVEL I
6 ounces top sirloin 2 cups arugula 1/2 pint cherry tomatoes, halved 1/2 cup canned artichoke hearts, drained 2 tablespoons balsamic vinaigrette (see recipe in Dressings)

per serving:

398 Calories (kcal) 11 g Total Fat (42% calories from fat) 38 g Protein 20 g Carbohydrate 87 mg Cholesterol 293 mg Sodium

1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1-inch slices. 2. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plates. Top with the steak and drizzle with balsamic vinaigrette.

LEVEL I
2 protein, 1 vegetable

LEVEL II
See next page

LEVEL III
See next page

40

LUNCH

PHASE 1–FAT SHREDDER

STEAK AND ARUGULA SALAD–LEVEL II
8 ounces top sirloin 3 cups arugula 1/2 pint cherry tomatoes, halved 3/4 cup canned artichoke hearts, drained 3 tablespoons balsamic vinaigrette (see recipe in Dressings)

per serving:

531 Calories (kcal) 14 g Total Fat (42% calories from fat) 51 g Protein 26 g Carbohydrate 116 mg Cholesterol 414 mg Sodium

1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1-inch slices. 2. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plates. Top with the steak and drizzle with balsamic vinaigrette.

LEVEL I
See previous page

LEVEL II
2-1/2 protein, 1 vegetable

LEVEL III
See below

STEAK AND ARUGULA SALAD–LEVEL III
10 ounces top sirloin 4 cups arugula 1 pint cherry tomatoes, halved 1 cup canned artichoke hearts, drained 4 tablespoons balsamic vinaigrette (see recipe in Dressings)

per serving:

695 Calories (kcal) 17 g Total Fat (41% calories from fat) 66 g Protein 40 g Carbohydrate 144 mg Cholesterol 547 mg Sodium

1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1-inch slices. 2. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plates. Top with the steak and drizzle with balsamic vinaigrette.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
3 protein, 2 vegetable

LUNCH

41

TUNA SALAD–LEVEL I
6 ounces tuna, canned 3/4 ounce low-fat mayonnaise 1/2 teaspoon lemon zest squeeze of lemon 1 tablespoon carrots, shredded 1 tablespoon celery, chopped 1 tablespoon green onion, chopped 1 teaspoon celery seeds

per serving:

248 Calories (kcal) 5 g Total Fat (17% calories from fat) 44 g Protein 5 g Carbohydrate 51 mg Cholesterol 348 mg Sodium

Drain canned tuna and place in a small bowl. Add mayonnaise and mix thoroughly. Then add lemon zest, lemon juice, carrots, celery, green onions, and celery seeds. Blend together.

LEVEL I
2 protein, 1 fat

LEVEL II
See below

LEVEL III
See next page

TUNA SALAD–LEVEL II
8 ounces tuna, canned 1 ounce low-fat mayonnaise 3/4 teaspoon lemon zest squeeze of lemon 2 tablespoons carrots, shredded 2 tablespoons celery, chopped 2 tablespoons green onion, chopped 1-1/2 teaspoons celery seeds

per serving:

337 Calories (kcal) 7 g Total Fat (17% calories from fat) 59 g Protein 8 g Carbohydrate 68 mg Cholesterol 447 mg Sodium

Drain canned tuna and place in a small bowl. Add mayonnaise and mix thoroughly. Then add lemon zest, lemon juice, carrots, celery, green onions, and celery seeds. Blend together.

LEVEL I
See above

LEVEL II
2-1/2 protein, 1 fat

LEVEL III
See next page

42

LUNCH

PHASE 1–FAT SHREDDER

TUNA SALAD–LEVEL III
10 ounces tuna, canned 1-1/4 ounces low-fat mayonnaise 1 tablespoon lemon zest squeeze of lemon 3 tablespoons carrots, shredded 3 tablespoons celery, chopped 3 tablespoons green onion, chopped 2 teaspoons celery seeds

per serving:

459 Calories (kcal) 10 g Total Fat (20% calories from fat) 75 g Protein 15 g Carbohydrate 85 mg Cholesterol 549 mg Sodium

Drain canned tuna and place in a small bowl. Add mayonnaise and mix thoroughly. Then add lemon zest, lemon juice, carrots, celery, green onions, and celery seeds. Blend together.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
3 protein, 1 fat

CHICKEN SALAD–LEVEL I
6 ounces boneless, skinless chicken breast halves 2 tablespoons low-fat mayonnaise 3/4 tablespoon Dijon mustard 2 tablespoons green onions, diced 1/8 teaspoon black pepper 1/8 teaspoon fresh dill 1/4 cup celery, diced

per serving:

217 Calories (kcal) 6 g Total Fat (26% calories from fat) 32 g Protein 7 g Carbohydrate 79 mg Cholesterol 257 mg Sodium

Poach chicken; cool and dice. Gently combine the chicken with the remaining ingredients and chill until ready to serve.

LEVEL I
2 protein

LEVEL II
See next page

LEVEL III
See next page

LUNCH

43

CHICKEN SALAD–LEVEL II
8 ounces boneless, skinless chicken breast halves 2-1/2 ounces low-fat mayonnaise 1 tablespoon Dijon mustard 2-1/2 tablespoons green onions, diced 1/4 teaspoon black pepper 1/4 teaspoon fresh dill 1/2 cup celery, diced

per serving:

345 Calories (kcal) 12 g Total Fat (32% calories from fat) 43 g Protein 14 g Carbohydrate 105 mg Cholesterol 361 mg Sodium

Poach chicken; cool and dice. Gently combine the chicken with the remaining ingredients and chill until ready to serve.

LEVEL I
See previous page

LEVEL II
2-1/2 protein

LEVEL III
See below

CHICKEN SALAD–LEVEL III
10 ounces boneless, skinless chicken breast halves 3 ounces low-fat mayonnaise 1-1/2 tablespoons Dijon mustard 1/3 cup green onions, diced 1/2 teaspoon black pepper 1/2 teaspoon fresh dill 3/4 cup celery, diced

per serving:

517 Calories (kcal) 16 g Total Fat (26% calories from fat) 59 g Protein 38 g Carbohydrate 132 mg Cholesterol 544 mg Sodium

Poach chicken; cool and dice. Gently combine the chicken with the remaining ingredients and chill until ready to serve.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
3 protein

44

LUNCH

PHASE 1–FAT SHREDDER

ISLAND PORK TENDERLOIN
16 ounces pork tenderloin, lean 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon chile powder 1/2 teaspoon ground cumin 1/2 teaspoon cinnamon 2 teaspoons olive oil 1/4 cup brown sugar, packed 1/2 tablespoon fresh garlic, finely chopped 1/2 tablespoon Tabasco sauce Serves 4 1. Preheat oven to 350 degrees. 2. Stir together salt, pepper, cumin, chile powder, and cinnamon, then coat pork with the spice rub. 3. Heat 1 tablespoon oil in a 12-inch skillet over moderately high heat and brown pork, turning, about 4 minutes. 4. Stir together brown sugar, garlic, and Tabasco and pat onto top of tenderloin. Place pork in a roasting pan and cook in the oven for 20 minutes.

ISLAND PORK TENDERLOIN SALAD–LEVEL I
1/2 orange, peeled and cut 1 cup fresh spinach 1/2 red bell pepper, cut lengthwise into thin strips 1 tablespoon golden raisins 1 cup Napa cabbage, shredded 6 ounces Island Pork Tenderloin

per serving:

556 Calories (kcal) 13 g Total Fat (37% calories from fat) 39 g Protein 51 g Carbohydrate

2 tablespoons cumin vinaigrette (see recipe in Dressings) 111 mg Cholesterol 781 mg Sodium

1. Peel and cut oranges crosswise into 1/4-inch thick slices and set aside. 2. Toss spinach, cabbage, bell pepper, and raisins in a large bowl. 3. Prepare the dressing. 4. Mound salad mixture on a large plate. Arrange pork and orange slices on top and drizzle with dressing.

LEVEL I
2 protein, 1/2 fruit, 1 vegetable

LEVEL II
See next page

LEVEL III
See next page

LUNCH

45

ISLAND PORK TENDERLOIN SALAD–LEVEL II
3/4 orange, peeled and cut 1-1/2 cups fresh spinach 3/4 red bell pepper, cut lengthwise into thin strips 2 tablespoons cup golden raisins 1-1/2 cups Napa cabbage, shredded 8 ounces Island Pork Tenderloin

per serving:

882 Calories (kcal) 17 g Total Fat (35% calories from fat) 52 g Protein 93 g Carbohydrate

3 tablespoons cumin vinaigrette (see recipe in Dressings) 147 mg Cholesterol 862 mg Sodium

1. Peel and cut oranges crosswise into 1/4-inch thick slices and set aside. 2. Toss spinach, cabbage, bell pepper, and raisins in a large bowl. 3. Prepare the dressing. 4. Mound salad mixture on a large plate. Arrange pork and orange slices on top and drizzle with dressing.

LEVEL I
See previous page

LEVEL II
2-1/2 protein, 1 fruit, 1-1/2 vegetable

LEVEL III
See below

ISLAND PORK TENDERLOIN SALAD–LEVEL III
1 orange, peeled and cut 2 cups fresh spinach 1 red bell pepper, cut lengthwise into thin strips 1/4 cup golden raisins 2 cups Napa cabbage, shredded 10 ounces Island Pork Tenderloin

per serving:

1,029 Calories (kcal) 19 g Total Fat (31% calories from fat) 69 g Protein 87 g Carbohydrate

4 tablespoons cumin vinaigrette (see recipe in Dressings) 147 mg Cholesterol 986 mg Sodium

1. Peel and cut oranges crosswise into 1/4-inch thick slices and set aside. 2. Toss spinach, cabbage, bell pepper, and raisins in a large bowl. 3. Prepare the dressing. 4. Mound salad mixture on a large plate. Arrange pork and orange slices on top and drizzle with dressing.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
3 protein, 1 fruit, 2 vegetable

46

LUNCH

PHASE 1–FAT SHREDDER

SHRIMP STIR-FRY–LEVEL I

per serving:

6 ounces shrimp, peeled 332 Calories (kcal) 1/4 tablespoon low-sodium soy sauce 1/2 teaspoon rice vinegar 4 g Total Fat 1/4 cup fat-free chicken broth (9% calories from fat) 1/4 teaspoon garlic, minced 44 g Protein 1/4 teaspoon ginger, minced 1/2 cup red onion, sliced in wedges 33 g Carbohydrate 1/2 cup broccoli florets 259 mg Cholesterol 1-1/4 cups snow peas, trimmed 552 mg Sodium 1-1/2 cups mushrooms, halved 1/4 cup yellow bell pepper, cubed 1/4 cup canned water chestnuts, drained 1. Rinse shrimp and drain well. 2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat. Add the garlic and ginger and sauté until tender. 3. Add all the vegetables to the pan and continue to sauté, stirring and adding more broth as necessary. Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and the shrimp are opaque.

LEVEL I
2 protein, 1 vegetable

LEVEL II
See below

LEVEL III
See next page

SHRIMP STIR-FRY–LEVEL II

per serving:

8 ounces shrimp, peeled 444 Calories (kcal) 1/2 tablespoon low-sodium soy sauce 3/4 teaspoon rice vinegar 5 g Total Fat 1/2 cup fat-free chicken broth (9% calories from fat) 1/2 teaspoon garlic, minced 61 g Protein 1/2 teaspoon ginger, minced 44 g Carbohydrate 3/4 cup red onion, sliced in wedges 345 mg Cholesterol 3/4 cup broccoli florets 920 mg Sodium 1-1/2 cups snow peas, trimmed 1-3/4 cups mushrooms, halved 1/2 cup yellow bell pepper, cubed 1/2 cup canned water chestnuts, drained 1. Rinse shrimp and drain well. 2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat. Add the garlic and ginger and sauté until tender. 3. Add all the vegetables to the pan and continue to sauté, stirring and adding more broth as necessary. Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and the shrimp are opaque.

LEVEL I
See above

LEVEL II
2-1/2 protein, 1-1/2 vegetable

LEVEL III
See next page

LUNCH

47

SHRIMP STIR-FRY–LEVEL III

per serving:

10 ounces shrimp, peeled 571 Calories (kcal) 3/4 tablespoon low-sodium soy sauce 1 teaspoon rice vinegar 6 g Total Fat 3/4 cup fat-free chicken broth (9% calories from fat) 3/4 teaspoon garlic, minced 78 g Protein 3/4 teaspoon ginger, minced 59 g Carbohydrate 1 cup red onion, sliced in wedges 1 cup broccoli florets 431 mg Cholesterol 1-3/4 cups snow peas, trimmed 1,290 mg Sodium 2 cups mushrooms, halved 3/4 cup yellow bell pepper, cubed 3/4 cup canned water chestnuts, drained 1. Rinse shrimp and drain well. 2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a sauté pan over medium heat. Add the garlic and ginger and sauté until tender. 3. Add all the vegetables to the pan and continue to sauté, stirring and adding more broth as necessary. Add shrimp when the vegetables are halfway cooked and sauté until the vegetables are tender and the shrimp are opaque.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
3 protein, 2 vegetable

TURKEY BURGER–LEVEL I
6 ounces extra lean, 97% fat-free ground turkey 1-1/2 tablespoons sourdough bread crumbs 3 tablespoons low-fat buttermilk 2-1/4 teaspoons green onions, minced 2-1/4 teaspoons parsley, chopped 1/4 teaspoon Dijon mustard 1 dash Worcestershire sauce black pepper to taste

per serving:

259 Calories (kcal) 4.5 g Total Fat (35% calories from fat) 45 g Protein 13 g Carbohydrate 82 mg Cholesterol 270 mg Sodium

1. Preheat the grill or broiler. 2. Combine all ingredients and form into patty. 3. Grill until cooked through, 7 to 10 minutes per side.

LEVEL I
2 protein, 1/4 carbohydrate

LEVEL II
See next page

LEVEL III
See next page

48

LUNCH

PHASE 1–FAT SHREDDER

TURKEY BURGER–LEVEL II
8 ounces extra lean, 97% fat-free ground turkey 2 tablespoons sourdough bread crumbs 4 tablespoons low-fat buttermilk 3 teaspoons green onions, minced 3 teaspoons parsley, chopped 1/2 teaspoon Dijon mustard 2 dashes Worcestershire sauce 2 dashes black pepper to taste

per serving:

337 Calories (kcal) 6 g Total Fat (35% calories from fat) 60 g Protein 17 g Carbohydrate 107 mg Cholesterol 351 mg Sodium

1. Preheat the grill or broiler. 2. Combine all ingredients and form into patty. 3. Grill until cooked through, 7 to 10 minutes per side.

LEVEL I
See previous page

LEVEL II
2-1/2 protein, 1/4 carbohydrates, 1/4 Fat

LEVEL III
See below

TURKEY BURGER–LEVEL III
10 ounces extra lean, 97% fat-free ground turkey 2-1/2 tablespoons sourdough bread crumbs 5 tablespoons low-fat buttermilk 3-3/4 teaspoons green onions, minced 3-3/4 teaspoons parsley, chopped 3/4 teaspoon Dijon mustard 2 dashes Worcestershire sauce 2 dashes black pepper to taste

per serving:

421 Calories (kcal) 8 g Total Fat (35% calories from fat) 75 g Protein 21 g Carbohydrate 134 mg Cholesterol 439 mg Sodium

1. Preheat the grill or broiler. 2. Combine all ingredients and form into patty. 3. Grill until cooked through, 7 to 10 minutes per side.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
3 protein, 1/2 carbohydrate, 1/4 fat

LUNCH

49

BEEF AND BROCCOLI STIR-FRY
1/4 cup soy sauce 1/2 red onion, sliced 1 tablespoon garlic, minced 1-1/2 pound top sirloin steak, sliced 1 inch thick 1 tablespoon sesame oil 2 tablespoons rice vinegar 1 tablespoon ginger, minced 4 cups broccoli florets Serves 4 8 ounces dried soba noodles

per serving:

466 Calories (kcal) 11 g Total Fat (21% calories from fat) 46 g Protein 49 g Carbohydrate 99 mg Cholesterol 1,591 mg Sodium

1. Bring 2 quarts of water to a boil. 2. Meanwhile, heat a small amount of soy sauce in a large sauté pan, add the onions and garlic, and sauté until opaque. 3. Add beef and sauté, turning often with tongs, for 7 to 10 minutes. Stir together the oil, vinegar, and ginger and add to the sauté mixture. 4. Blanch broccoli in the boiling water (or microwave on high, covered and vented, for 2 minutes). Add to the meat mixture and keep warm. 5. Prepare soba noodles according to package directions. Drain, toss with the beef and broccoli, and serve.

LEVEL I
1-1/2 cups = 2 protein, 1 carbohydrate, 1 vegetable

LEVEL II
2 cups = 3 protein, 1 carbohydrate, 1 vegetable

LEVEL III
2-1/2 cups = 3 protein, 1 carbohydrate, 1 vegetable

LEMON-GARLIC CHICKEN
1/4 cup fresh lemon juice 2 tablespoons molasses 2 teaspoons Worcestershire sauce 4 garlic cloves, chopped 2 pounds boneless, skinless chicken thighs 1/4 teaspoon salt 1/4 teaspoon black pepper lemon wedges parsley sprigs Serves 3

per serving:

153 Calories (kcal) 4 g Total Fat (24% calories from fat) 21 g Protein 8 g Carbohydrate 86 mg Cholesterol 219 mg Sodium

1. Combine first 4 ingredients in a nonreactive dish and add chicken. Cover and marinate in refrigerator 1 hour, turning occasionally. 2. Preheat oven to 425 degrees. 3. Remove chicken from dish, reserving marinade, and arrange in a shallow roasting pan coated with cooking spray. Pour reserved marinade over chicken; sprinkle with salt and pepper. 4. Bake at 425 degrees for 20 minutes, basting occasionally with marinade. Bake without basting for 20 minutes more or until chicken is done. Serve with lemon wedges and garnish with parsley, if desired.

LEVEL I
6 ounces = 2 protein

LEVEL II
8 ounces = 2-1/2 protein

LEVEL III
10 ounces = 3 protein

50

DINNER

PHASE 1–FAT SHREDDER

COLESLAW

per serving:

3 cups green cabbage, shredded 1 cup red cabbage, shredded 38 Calories (kcal) 1 cup jicama, julienned trace Total Fat 1/2 red onion, finely chopped (4% calories from fat) 2 Red Delicious apples, finely diced 0 g Protein 1/2 cup fat-free mayonnaise 9 g Carbohydrate 1/3 cup white vinegar 0 mg Cholesterol 2 tablespoons plus 2 teaspoons fructose 2 tablespoons plus 2 teaspoons Dijon mustard 171 mg Sodium 1-1/2 teaspoons caraway seed 1/4 teaspoon salt pinch white pepper Serves 12 1. Combine the vegetables and apples in a large bowl and mix well. 2. Combine the remaining ingredients in a small bowl and mix well to make dressing. 3. Pour the dressing over the slaw and toss until evenly coated. Cover tightly and chill before serving.

LEVEL I
1/2 cup = 1/2 vegetable

LEVEL II
1 cup = 1 vegetable

LEVEL III
2 cups = 2 vegetable

DINNER

51

MEAL PLAN APPROACH

PHASE

2

ENERGY BOOSTER
PHASE 2–ENERGY BOOSTER

GENERAL GUIDELINES
Get the best of both worlds during Phase 2 of your training. To supply your body with additional energy for midstream performance, these recipes provide a balanced mix of carbohydrates and proteins. Mouthwatering muffins, meatloaf, and filet mignon are just a few of the appetizing dishes you’ll find. There’s also a variety of salads to keep it light at lunchtime.

MEAL PLAN APPROACH

59

ENERGY BOOSTER
_Recipe included

MEAL PLAN APPROACH LEVEL I

PHASE
LUNCH
1_Shrimp Pasta Pomodoro

2

BREAKFAST
DAY

SNACK
1_Protein bar 1_Recovery drink*

SNACK
8 oz_Cottage cheese, 1%

DINNER
6 oz_Extra-lean burger patty 1-1/2 oz_Low-fat melted cheese 2 cups_Salad greens w/

1
1 cup_Oatmeal 8 oz_Skim milk 1 tbsp_Protein powder 1/2 oz_Raisins

cucumber and tomatoes
2 tbsp_Dressing (your choice) 1/2 cup_Fresh berries

2 oz_Turkey jerky
DAY

2

1_Whole wheat bagel 8 oz_Cottage cheese, 1% 1_Orange, medium

1_Protein bar 1_Recovery drink*

1_Grilled Chicken Burrito

1 oz_Turkey jerky

6 oz_Halibut 2 tbsp_Sauce (your choice) 1_Artichoke, medium

DAY

3
1_Pear and Granola Muffin 8 oz_Nonfat yogurt 1 cup_Strawberries, sliced 1_Protein bar 1_Recovery drink* Tuna Roll-Up: 6 oz_Tuna Salad (see Phase 1 recipes) 1_Whole wheat tortilla 1/4 cup_Sprouts and diced tomatoes 8 oz_Cottage cheese, 1%
6 oz_Chicken breast 2 tbsp_Sauce (your choice) 2 cups_Mushroom,

zucchini, and onion sauté 3 oz_Grated Parmesan cheese

2 oz_Turkey jerky
DAY

4

1_Protein Shake (see Phase 1 recipes)

1_Protein bar 1_Recovery drink*

Turkey Breast Sandwich: 6 oz_Fat-free turkey breast 2 slices_Whole wheat toast 1 leaf_Lettuce 2 slices_Tomato

8 oz_Nonfat plain yogurt

6 oz_Salmon 2 tbsp_Green Apple

Salsa
1 cup_Asparagus 2 cups_Salad greens 2 tbsp_Dressing (your choice)

DAY

5
2_Whole wheat waffles 1/2_Banana, medium 2 tbsp_Low-sugar maple syrup 8 oz_Skim milk 1_Protein bar 1_Recovery drink* 1_Chicken Pita 1 oz_Turkey jerky
6 oz_Grilled Ahi Tuna

Salad
2 tbsp_Lime-Soy

Vinaigrette

2 oz_Turkey jerky
DAY

6

6_Egg whites 1_Breakfast Potatoes 8 oz_Cottage cheese, 1% 6 oz_Fresh-squeezed juice

1_Protein bar 1_Recovery drink*

1_White Bean and Tuna Salad

1 tbsp_Peanut butter w/ celery sticks

6 oz_Italian Meatloaf 2 cups_Spinach and

romaine salad
1-1/2 oz_Mozzarella

cheese, cubed
2 tbsp_Dressing (your choice)

DAY

7
3_Pancakes, 3.6 oz 2 tbsp_Low-sugar maple syrup 1 cup_Blueberries 8 oz_Skim milk 1 tbsp_Protein powder
60 60

1_Protein bar 1_Recovery drink*

1_Chicken Caesar Salad 2 tbsp_Caesar Dressing

1-1/2 oz_String cheese

6 oz_Filet mignon 2 tbsp_Pear and

Peppercorn Sauce
1 cup_Portobello

mushrooms
* Immediately after workout

ENERGY BOOSTER
_Recipe included

MEAL PLAN APPROACH LEVEL II

PHASE
LUNCH
1_Shrimp Pasta Pomodoro

2

BREAKFAST
DAY

SNACK
1_Protein bar 1_Recovery drink*

SNACK
1 oz_Low-fat cheese w/ 6_Crackers

DINNER
9 oz_Extra-lean burger patty 3 oz_Low-fat melted cheese 1_Baked potato, medium 3 cups_Salad greens w/ cucumber and tomatoes 3 tbsp_Dressing (your choice) 1/2 cup_Fresh berries

1

1 cup_Oatmeal 8 oz_Skim milk 1 tbsp_Protein powder 1/2 oz_Raisins

oz_Turkey jerky
DAY

2
1_Protein bar 1_Recovery drink* 1_Grilled Chicken Burrito 1 cup_Gazpacho (see Phase 1 recipes) 4 tbsp_Hummus w/ carrot sticks 9 oz_Halibut 3 tbsp_Sauce (your choice) 1_Artichoke, medium 1 cup_Wheat berries

PHASE 2–ENERGY BOOSTER

1_Whole wheat bagel 8 oz_Cottage cheese, 1% 1_Orange, medium

DAY

1_Pear and Granola Muffin 8 oz_Nonfat yogurt 1 cup_Strawberries, sliced

3

1_Protein bar 1_Recovery drink*

Tuna Roll-Up: 9 oz_Tuna Salad (see Phase 1 recipes) 1_Whole wheat tortilla 1/4 cup_Sprouts and diced tomatoes

3 cups_Lite popcorn 1-1/2 oz_String cheese

9 oz_Chicken breast 3 tbsp_Sauce (your choice) 2 cups_Mushroom, zucchini, and onion sauté 6 oz_Grated Parmesan cheese 1 cup_Brown rice

oz_Turkey jerky
DAY

4
1_Protein bar 1_Recovery drink* Turkey Breast Sandwich: 9 oz_Fat-free turkey breast 2 slices_Whole-wheat toast 1 leaf_Lettuce 2 slices_Tomato 1 cup_Vegetable Soup (see Phase 1 recipes) 8 oz_Nonfat fruit-flavored yogurt 9 oz_Salmon 3 tbsp_Green Apple Salsa 1 cup_Asparagus 1_Baked potato, medium 3 cups_Salad greens 3 tbsp_Dressing (your choice)

1_Protein Shake (see Phase 1 recipes)

DAY

5
1_Protein bar 1_Recovery drink* 1_Chicken Pita 1 oz_Turkey jerky 1_Sourdough pretzel 9 oz_Grilled Ahi Tuna Salad 3 tbsp_Lime-Soy Vinaigrette 1_Whole grain roll

2_Whole wheat waffles 1/2_Banana, medium 3 tbsp_Low-sugar maple syrup 8 oz_Skim milk

oz_Turkey jerky
DAY

6
1_Protein bar 1_Recovery drink* 1_White Bean and Tuna Salad 1 tbsp_Peanut butter w/ celery sticks 1 oz_Dried fruit 9 oz_Italian Meatloaf 1_Baked potato, medium 3 cups_Spinach and romaine salad 3 oz_Mozzarella cheese, cubed 3 tbsp_Dressing (your choice)

6_Egg whites 1_Breakfast Potatoes 8 oz_Cottage cheese, 1% 6 oz_Fresh-squeezed juice

DAY

7
1_Protein bar 1_Recovery drink* 1_Chicken Caesar Salad 3 tbsp_Caesar Dressing 2 oz_Soy nuts 3 cups_Lite popcorn 9 oz_Filet mignon 3 tbsp_Pear and Peppercorn Sauce 1 cup_Portobello mushrooms 1 cup_Wild rice
61

3_Pancakes, 3.6 oz 3 tbsp_Low-sugar maple syrup 1 cup_Blueberries 8 oz_Skim milk 1 tbsp_Protein powder

* Immediately after workout

ENERGY BOOSTER
_Recipe included

MEAL PLAN APPROACH LEVEL III

PHASE
LUNCH
1_Shrimp Pasta Pomodoro 1 cup_Melon

2

BREAKFAST
DAY

SNACK
1_Protein bar 1_Recovery drink

SNACK
1 oz_Low-fat cheese w/ 6_Crackers 1_Sourdough pretzel

DINNER
12 oz_Extra-lean burger patty 3 oz_Low-fat melted cheese 1_Baked potato, medium 4 cups_Salad greens w/ cucumber and tomatoes 4 tbsp_Dressing (your choice) 1/2 cup_Fresh berries

1
1 cup_Oatmeal 8 oz_Skim milk 1 tbsp_Protein powder 1/2 oz_Raisins

2 oz_Turkey jerky
DAY

2
1_Whole wheat bagel 8 oz_Cottage cheese, 1% 1_Orange, medium 1_Protein bar 1_Recovery drink

1_Grilled Chicken Burrito 2 cups_Gazpacho (see Phase 1 recipes)

4 tbsp_Hummus w/ carrot sticks 1 oz_Turkey jerky

12 oz_Halibut 4 tbsp_Sauce (your choice) 1_Artichoke, medium 1 cup_Wheat berries 1_Nectarine, medium

DAY

3
1_Pear and Granola Muffin 8 oz_Nonfat yogurt 1 cup_Strawberries, sliced 1_Protein bar 1_Recovery drink

2 oz_Turkey jerky
DAY

Tuna Roll-Up: 12 oz_Tuna Salad (see Phase 1 recipes) 1_Whole wheat tortilla 1/4 cup_Sprouts and diced tomatoes 1_Peach, medium

1 oz_Almonds 3 cups_Lite popcorn

12 oz_Chicken breast 4 tbsp_Sauce (your choice) 2 cups_Mushroom, zucchini, and onion sauté 9 oz_Grated Parmesan cheese 1 cup_Brown rice

4
1_Protein Shake (see Phase 1 recipes) 1_Protein bar 1_Recovery drink

Turkey Breast Sandwich: 12 oz_Fat-free turkey breast 2 slices_Whole wheat toast 1 leaf_Lettuce 2 slices_Tomato 1 cup_Vegetable Soup (see Phase 1 recipes)

8 oz_Nonfat fruit-flavored yogurt 3 cups_Lite popcorn

12 oz_Salmon 4 tbsp_Green Apple Salsa 1 cup_Asparagus 1_Baked potato, medium 4 cups_Salad greens 4 tbsp_Dressing (your choice)

DAY

5
2_Whole wheat waffles 1/2_Banana, medium 4 tbsp_Low-sugar maple syrup 8 oz_Skim milk 1_Protein bar 1_Recovery drink

1_Chicken Pita 1 cup_Grapes

2 oz_Soy nuts 2 oz_Turkey jerky

12 oz_Grilled Ahi Tuna Salad 4 tbsp_Lime-Soy Vinaigrette 1_Whole grain roll

2 oz_Turkey jerky
DAY

6
6_Egg whites 1_Breakfast Potatoes 8 oz_Cottage cheese, 1% 6 oz_Fresh-squeezed juice 1_Protein bar 1_Recovery drink

1_White Bean and Tuna Salad

8 oz_Nonfat fruit-flavored yogurt 1 tbsp_Peanut butter w/ celery sticks

12 oz_Italian Meatloaf 1_Baked potato, medium 4 cups_Spinach and romaine salad 3 oz_Mozzarella cheese, cubed 4 tbsp_Dressing (your choice)

DAY

7
3_Pancakes, 3.6 oz 4 tbsp_Low-sugar maple syrup 1 cup_Blueberries 8 oz_Skim milk 1 tbsp_Protein powder
62 62

1_Protein bar 1_Recovery drink

1_Chicken Caesar Salad 4 tbsp_Caesar Dressing 1 cup_Strawberries, sliced

1 oz_Low-fat cheese w/ 6_Crackers 1_Sourdough pretzel

12 oz_Filet mignon 4 tbsp_Pear and Peppercorn Sauce 1 cup_Portobello mushrooms 1 cup_Wild rice

* Immediately after workout

MEAL PLAN APPROACH

PHASE

2

ENERGY BOOSTER
PHASE 2–ENERGY BOOSTER
Balanced in carbohydrates and protein, but still low in fat, these recipes including delicious sandwiches, salads, and pasta dishes will contribute to a well-rounded, long-term eating plan. They will give you the

GENERAL GUIDELINES

resources you need to boost your energy and help you maintain the changes made in Phase 1 and help you

realize your potential in Phase 2. NOTE: All per-serving nutritional information is based on 1 LEVEL I serving. LEVEL II and LEVEL III will vary, depending on portion size.

RECIPES

63

CAESAR DRESSING
3 tablespoons lemon juice 2 tablespoons red wine vinegar 1 teaspoon olive oil 2 teaspoons anchovy paste 1 teaspoon black pepper 1-1/2 tablespoons garlic, minced 1-1/2 teaspoons Worcestershire sauce 1/4 cup fat-free Parmesan cheese 6 ounces nonfat ricotta cheese 1 tablespoon nonfat mayonnaise 1 tablespoon balsamic vinegar Serves 8 Combine all ingredients in a blender or food processor and process until smooth. See Chicken Caesar Salad recipe.

per serving:

43 Calories (kcal) 2 g Total Fat (30% calories from fat) 5 g Protein 3 g Carbohydrate 5 mg Cholesterol 121 mg Sodium

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

LIME-SOY VINAIGRETTE
1 cup rice vinegar 1/2 cup low-sodium soy sauce 1/2 cup fresh lime juice 4 teaspoons dark sesame oil 2 teaspoons lemon zest 2 teaspoons fresh ginger, minced 4 cloves garlic, minced

per serving:

20 Calories (kcal) 1 g Total Fat (44% calories from fat) 1 g Protein 3 g Carbohydrate 0 mg Cholesterol 300 mg Sodium

Serves 16

Combine all ingredients in a blender or food processor and process until smooth.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

64

DRESSINGS

GREEN APPLE SALSA
3 plum tomatoes, chopped 1 cup Granny Smith apples, chopped 1/2 cup cucumber, chopped 1/2 cup corn kernels, chopped 1/2 cup red bell pepper, chopped 1/4 cup green onions, chopped 1/4 cup red onion, chopped 2-1/2 tablespoons fresh cilantro, chopped 1-1/2 tablespoons fresh lime juice 1 tablespoon jalapeño, seeded and chopped 1 tablespoon balsamic vinegar

per serving:

24 Calories (kcal) trace Total Fat (4% calories from fat) 1 g Protein 6 g Carbohydrate 0 mg Cholesterol 163 mg Sodium

PHASE 2–ENERGY BOOSTER

1-1/2 teaspoons sugar 3/4 teaspoon salt 1/2 teaspoon ground black pepper Serves 16 Combine all ingredients, stirring well. Serve at room temperature or chilled.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

PEAR AND PEPPERCORN SAUCE
1 cup orange juice 1 tablespoon flour 2 medium pears 1 tablespoon Dijon mustard 1 teaspoon peppercorns, crushed 1/4 teaspoon ground nutmeg

per serving:

46 Calories (kcal) trace Total Fat (6% calories from fat) 1 g Protein 11 g Carbohydrate 0 mg Cholesterol 24 mg Sodium

Serves 8 1. In a small saucepan blend orange juice and flour, and bring to a boil. Simmer until reduced to 3/4 cup. 2. Add pears, mustard, peppercorns, and nutmeg and continue cooking for several minutes until blended and thickened.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

SAUCES

65

PEAR AND GRANOLA MUFFIN

per serving:

3/4 cup canned pear nectar 2 egg whites 227 Calories (kcal) 2 tablespoons vegetable oil 5 g Total Fat 1 tablespoon lemon juice (19% calories from fat) 1 teaspoon lemon peel, grated 5 g Protein 1 cup whole wheat flour 1 cup all-purpose flour 43 g Carbohydrate 2/3 cup brown sugar, packed 0 mg Cholesterol 1/2 cup low-fat granola 284 mg Sodium 1 tablespoon baking powder 1/2 teaspoon ground nutmeg Serves 10 1/2 teaspoon salt 1-1/4 cups pear, chopped 1. Preheat oven to 350 degrees. 2. Whisk together first five ingredients in large bowl to blend. 3. Stir both flours and sugar in medium bowl until no sugar lumps remain. 4. Mix in granola, baking powder, nutmeg, and salt. Add pear; toss to coat. Stir flour mixture into egg mixture until blended (batter will be thick). Divide among 10 prepared muffin cups. 5. Bake until golden brown and tester inserted into center comes out clean (about 20 minutes). Transfer muffins to rack and cool.

LEVEL I
1 muffin = 1 carbohydrate

LEVEL II
1 muffin = 1 carbohydrate

LEVEL III
1 muffin = 1 carbohydrate

BREAKFAST POTATOES
1 teaspoon olive oil 1 medium potato, peeled and cut into 1/2-inch pieces 2 mushrooms, chopped 1 tablespoon onion, chopped 1/4 teaspoon garlic salt

per serving:

150 Calories (kcal) 5 g Total Fat (27% calories from fat) 3 g Protein 25 g Carbohydrate 0 mg Cholesterol 522 mg Sodium

1. Heat oil in medium-size nonstick skillet over medium heat. Add potato and cover. Cook 8 to 10 minutes or until tender, stirring occasionally. 2. Add remaining ingredients; mix lightly. Cook and stir 5 minutes or until potato is lightly browned and mixture is heated through.

LEVEL I
1 carbohydrate, 1/2 vegetable, 1 fat

LEVEL II
1 carbohydrate, 1/2 vegetable, 1 fat

LEVEL III
1 carbohydrate, 1/2 vegetable, 1 fat

66

BREAKFAST

CHICKEN PITA–LEVEL I
6 ounces boneless, skinless chicken breast 1 whole wheat pita 1-1/2 ounces low-fat feta cheese, crumbled 1/4 cup tomato, chopped 2 tablespoons red onion, chopped 1/4 cup cucumber, peeled and chopped squeeze of lemon

per serving:

490 Calories (kcal) 13 g Total Fat (23% calories from fat) 52 g Protein 41 g Carbohydrate 137 mg Cholesterol 931 mg Sodium

PHASE 2–ENERGY BOOSTER

1. Grill or bake chicken breast in Pyrex dish at 350 degrees for approximately 20 minutes. 2. Cool chicken and cube into 1-inch pieces. 3. Place in pita and add all other ingredients. Squeeze lemon over top.

LEVEL I
2 protein, 1 carbohydrate,

LEVEL II
See below

LEVEL III
See next page

CHICKEN PITA–LEVEL II
9 ounces boneless, skinless chicken breast 1 whole wheat pita 1-1/2 ounces low-fat feta cheese, crumbled 1/4 cup tomato, chopped 2 tablespoons red onion, chopped 1/4 cup cucumber, peeled and chopped squeeze of lemon

per serving:

583 Calories (kcal) 14 g Total Fat (21% calories from fat) 72 g Protein 41 g Carbohydrate 186 mg Cholesterol 986 mg Sodium

1. Grill or bake chicken breast in Pyrex dish at 350 degrees for approximately 20 minutes. 2. Cool chicken and cube into 1-inch pieces. 3. Place in pita and add all other ingredients. Squeeze lemon over top.

LEVEL I
See above

LEVEL II
3 protein, 1 carbohydrate, 1 vegetable, 1 dairy

LEVEL III
See next page

LUNCH

67

CHICKEN PITA–LEVEL III
12 ounces boneless, skinless chicken breast 1 whole wheat pita 1-1/2 ounces low-fat feta cheese, crumbled 1/4 cup tomato, chopped 2 tablespoons red onion, chopped 1/4 cup cucumber, peeled and chopped squeeze of lemon

per serving:

677 Calories (kcal) 15 g Total Fat (20% calories from fat) 92 g Protein 41 g Carbohydrate 235 mg Cholesterol 1,041 mg Sodium

1. Grill or bake chicken breast in Pyrex dish at 350 degrees for approximately 20 minutes. 2. Cool chicken and cube into 1-inch pieces. 3. Place in pita and add all other ingredients. Squeeze lemon over top.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
4 protein, 1 carbohydrate, 1 vegetable, 1 dairy

SHRIMP PASTA POMODORO–LEVEL I
1 tablespoon olive oil 1 tablespoon garlic, chopped 2 tablespoons fat-free chicken broth, low sodium 1/2 cup tomato, peeled and diced 2 ounces whole wheat pasta 6 ounces medium shrimp, uncooked 2 tablespoons basil leaves, chopped

per serving:

531 Calories (kcal) 17 g Total Fat (28% calories from fat) 45 g Protein 51 g Carbohydrate 259 mg Cholesterol 328 mg Sodium

1. Bring large pot of water to boil for pasta. 2. Meanwhile, place olive oil and garlic in a large sauté pan and sauté for several minutes until lightly browned. 3. Add chicken broth and tomatoes to pan; simmer for 5 to 10 minutes or until tender. 4. Cook the pasta according to the directions on the package. Drain. 5. Add shrimp to pan and cook for several more minutes, until shrimp are opaque. Add basil and toss shrimp mixture with cooked pasta.

LEVEL I
2 protein, 1 carbohydrate, 1 vegetable, 1 fat

LEVEL II
See next page

LEVEL III
See next page

68

LUNCH

SHRIMP PASTA POMODORO–LEVEL II
1 tablespoon olive oil 1 tablespoon garlic, chopped 2 tablespoons fat-free chicken broth, low sodium 1/2 cup tomato, peeled and diced 2 ounces whole wheat pasta 9 ounces medium shrimp, uncooked 2 tablespoons basil leaves, chopped

per serving:

619 Calories (kcal) 19 g Total Fat (27% calories from fat) 61 g Protein 52 g Carbohydrate 388 mg Cholesterol 392 mg Sodium

1. Bring large pot of water to boil for pasta. 2. Meanwhile, place olive oil and garlic in a large sauté pan and sauté for several minutes until lightly browned. 3. Add chicken broth and tomatoes to pan; simmer for 5 to 10 minutes or until tender. 4. Cook the pasta according to the directions on the package. Drain. 5. Add shrimp to pan and cook for several more minutes, until shrimp are opaque. Add basil and toss shrimp mixture with cooked pasta.

PHASE 2–ENERGY BOOSTER

LEVEL I
See previous page

LEVEL II
3 protein, 1 carbohydrate, 1 vegetable, 1 fat

LEVEL III
See below

SHRIMP PASTA POMODORO–LEVEL III
1 tablespoon olive oil 1 tablespoon garlic, chopped 2 tablespoons fat-free chicken broth, low sodium 1/2 cup tomato, peeled and diced 2 ounces whole wheat pasta 12 ounces medium shrimp, uncooked 2 tablespoons basil leaves, chopped

per serving:

711 Calories (kcal) 20 g Total Fat (25% calories from fat) 80 g Protein 53 g Carbohydrate 517 mg Cholesterol 580 mg Sodium

1. Bring large pot of water to boil for pasta. 2. Meanwhile, place olive oil and garlic in a large sauté pan and sauté for several minutes until lightly browned. 3. Add chicken broth and tomatoes to pan; simmer for 5 to 10 minutes or until tender. 4. Cook the pasta according to the directions on the package. Drain. 5. Add shrimp to pan and cook for several more minutes, until shrimp are opaque. Add basil and toss shrimp mixture with cooked pasta.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
4 protein, 1 carbohydrate, 2 vegetable, 1 fat

LUNCH

69

CHICKEN CAESAR SALAD–LEVEL I
6 ounces boneless, skinless chicken breast 2 cups romaine lettuce, chopped Caesar dressing (see Dressings) 1-1/2 ounces fat-free Parmesan cheese, grated 1 cup low-fat croutons

per serving:

519 Calories (kcal) 17 g Total Fat (30% calories from fat) 62 g Protein 26 g Carbohydrate 132 mg Cholesterol 1,120 mg Sodium

1. Cook chicken breast as desired and slice across the grain. 2. In a large bowl, toss the lettuce with 2 tablespoons of Caesar dressing. Top with chicken, Parmesan cheese, and croutons.

LEVEL I
2 protein, 1 carbohydrate, 1 vegetable, 1 fat

LEVEL II
See below

LEVEL III
See next page

CHICKEN CAESAR SALAD–LEVEL II
9 ounces boneless, skinless chicken breast 3 cups romaine lettuce, chopped Caesar dressing (see Dressings) 1-1/2 ounces fat-free Parmesan cheese, grated 1 cup low-fat croutons

per serving:

620 Calories (kcal) 18 g Total Fat (27% calories from fat) 83 g Protein 28 g Carbohydrate 181 mg Cholesterol 1,180 mg Sodium

1. Cook chicken breast as desired and slice across the grain. 2. In a large bowl, toss the lettuce with 3 tablespoons of Caesar dressing. Top with chicken, Parmesan cheese, and croutons.

LEVEL I
See above

LEVEL II
3 protein, 1 carbohydrate, 1 vegetable, 1 fat

LEVEL III
See next page

70

LUNCH

CHICKEN CAESAR SALAD–LEVEL III
12 ounces boneless, skinless chicken breast 4 cups romaine lettuce, chopped Caesar dressing (see Dressings) 1-1/2 ounces fat-free Parmesan cheese, grated 1 cup low-fat croutons

per serving:

722 Calories (kcal) 19 g Total Fat (24% calories from fat) 103 g Protein 29 g Carbohydrate 231 mg Cholesterol 1,240 mg Sodium

PHASE 2–ENERGY BOOSTER

1. Cook chicken breast as desired and slice across the grain. 2. In a large bowl, toss the lettuce with 4 tablespoons of Caesar dressing. Top with chicken, Parmesan cheese, and croutons.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
4 protein, 1 carbohydrate, 2 vegetable, 1 fat

GRILLED CHICKEN BURRITO–LEVEL I
6 ounces boneless, skinless chicken breast 1/2 cup tomatoes, chopped 2 tablespoons cilantro, chopped 2 tablespoons red onion, chopped 1/2 cup iceberg lettuce, shredded 1/8 avocado 1 tablespoon low-fat sour cream 1 whole wheat tortilla

per serving:

373 Calories (kcal) 10 g Total Fat (23% calories from fat) 44 g Protein 27 g Carbohydrate 100 mg Cholesterol 309 mg Sodium

1. Grill or bake chicken breast in a Pyrex dish at 350 degrees for approximately 20 minutes. Cool and slice thinly. 2. Place tortilla in microwave between 2 paper towels and cook on high for 10 seconds. 3. Remove and put chicken, chopped tomatoes, cilantro, red onion, lettuce, avocado, and sour cream into tortilla and roll up.

LEVEL I
1 carbohydrate, 2 protein, 1 vegetable, 1 condiment, 1 fat

LEVEL II
See next page

LEVEL III
See next page

LUNCH

71

GRILLED CHICKEN BURRITO–LEVEL II
9 ounces boneless, skinless chicken breast 1/2 cup tomatoes, chopped 2 tablespoons cilantro, chopped 2 tablespoons red onion, chopped 1/2 cup iceberg lettuce, shredded 1/8 avocado 1 tablespoon low-fat sour cream 1 whole wheat tortilla

per serving:

467 Calories (kcal) 11 g Total Fat (20% calories from fat) 64 g Protein 27 g Carbohydrate 149 mg Cholesterol 364 mg Sodium

1. Grill or bake chicken breast in a Pyrex dish at 350 degrees for approximately 20 minutes. Cool and slice thinly. 2. Place tortilla in microwave between 2 paper towels and cook on high for 10 seconds. 3. Remove and put chicken, chopped tomatoes, cilantro, red onion, lettuce, avocado, and sour cream into tortilla and roll up.

LEVEL I
See previous page

LEVEL II
1 carbohydrate, 3 protein, 1 vegetable, 1 condiment, 1 fat

LEVEL III
See below

GRILLED CHICKEN BURRITO–LEVEL III
12 ounces boneless, skinless chicken breast 1/2 cup tomatoes, chopped 2 tablespoons cilantro, chopped 2 tablespoons red onion, chopped 1/2 cup iceberg lettuce, shredded 1/8 avocado 1 tablespoon low-fat sour cream 1 whole wheat tortilla

per serving:

555 Calories (kcal) 12 g Total Fat (19% calories from fat) 83 g Protein 27 g Carbohydrate 198 mg Cholesterol 419 mg Sodium

1. Grill or bake chicken breast in a Pyrex dish at 350 degrees for approximately 20 minutes. Cool and slice thinly. 2. Place tortilla in microwave between 2 paper towels and cook on high for 10 seconds. 3. Remove and put chicken, chopped tomatoes, cilantro, red onion, lettuce, avocado, and sour cream into tortilla and roll up.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
1 carbohydrate, 4 protein, 1 vegetable, 1 condiment, 1 fat

72

LUNCH

WHITE BEAN AND TUNA SALAD–LEVEL I
6 ounces canned tuna, in water 1 cup white beans, cooked 1/2 cup green pepper 1/2 cup yellow pepper 2 tablespoons green onion 2 tablespoons parsley dash white pepper 1 tablespoon lemon juice 1 tablespoon lemon zest 1 teaspoon olive oil

per serving:

540 Calories (kcal) 7 g Total Fat (11% calories from fat) 63 g Protein 58 g Carbohydrate 51 mg Cholesterol 595 mg Sodium

PHASE 2–ENERGY BOOSTER

1. Place all ingredients in a glass bowl and mix thoroughly. 2. Drizzle lightly with olive oil.

LEVEL I
2 protein, 1 carbohydrate, 1 vegetable, 1 fat

LEVEL II
See below

LEVEL III
See next page

WHITE BEAN AND TUNA SALAD–LEVEL II
9 ounces canned tuna, in water 1 cup white beans, cooked 3/4 cup green pepper 3/4 cup yellow pepper 3 tablespoons green onion 3 tablespoons parsley dash white pepper 2 tablespoons lemon juice 2 tablespoons lemon zest 2 teaspoons olive oil

per serving:

710 Calories (kcal) 12 g Total Fat (19% calories from fat) 86 g Protein 66 g Carbohydrate 77 mg Cholesterol 888 mg Sodium

1. Place all ingredients in a glass bowl and mix thoroughly. 2. Drizzle lightly with olive oil.

LEVEL I
See above

LEVEL II
3 protein, 1 carbohydrate, 1 vegetable, 1 fat

LEVEL III
See next page

LUNCH

73

WHITE BEAN AND TUNA SALAD–LEVEL III
12 ounces canned tuna, in water 1 cup white beans, cooked 1 cup green pepper 1 cup yellow pepper 4 tablespoons green onion 3 tablespoons parsley dash white pepper 3 tablespoons lemon juice 3 tablespoons lemon zest 1 tablespoon olive oil

per serving:

936 Calories (kcal) 18 g Total Fat (27% calories from fat) 110 g Protein 86 g Carbohydrate 102 mg Cholesterol 1181 mg Sodium

1. Place all ingredients in a glass bowl and mix thoroughly. 2. Drizzle lightly with olive oil.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
4 protein, 1 carbohydrate, 1 vegetable, 1 fat

74

LUNCH

ITALIAN MEATLOAF
1/2 cup onions, diced 2 tablespoons fat-free chicken broth, low sodium 2 tablespoons garlic, minced 1-1/2 pounds ground turkey breast 1/2 cup sourdough bread crumbs 1/2 cup + 2 tablespoons low-sodium, low-fat marinara sauce Serves 4 1. 2. 3. 4. 2 tablespoons fresh basil, chopped 2 tablespoons Italian parsley, chopped

per serving:

297 Calories (kcal) 3 g Total Fat (8% calories from fat) 45 g Protein 20 g Carbohydrate 106 mg Cholesterol 410 mg Sodium

Preheat oven to 350 degrees. Sauté the onions in the chicken broth until lightly browned. Add the garlic and cook 5 minutes more. Remove from heat and cool slightly. In a large mixing bowl, combine the onion mixture with the ground turkey, bread crumbs, 1/2 cup marinara sauce, basil, and parsley. 5. Form mixture into a loaf. Shape and place in an ungreased loaf pan. 6. Brush with the remaining 2 tablespoons marinara sauce and bake until cooked through, 30 to 45 minutes. 7. Drain off fat and let cool 20 minutes before cutting into 8 slices.

PHASE 2–ENERGY BOOSTER

LEVEL I
2 slices (6 ounces) = 2 protein, 1 vegetable

LEVEL II
3 slices (9 ounces) = 3 protein, 1 vegetable

LEVEL III
4 slices (12 ounces) = 4 protein, 1 vegetable

GRILLED AHI TUNA SALAD–LEVEL I
6 ounces yellowfin tuna (ahi) 2 cups arugula leaves 2 tablespoons soybeans 1/4 cup canned water chestnuts, drained 1/2 cup papaya, cubed 1 teaspoon sesame seeds lime-soy vinaigrette (see Dressings)

per serving:

352 Calories (kcal) 8 g Total Fat (20% calories from fat) 51 g Protein 20 g Carbohydrate 77 mg Cholesterol 79 mg Sodium

1. Grill tuna for 2 to 4 minutes on each side, depending on your preference for doneness. 2. Slice into portion-size pieces. 3. Arrange the arugula leaves on a large plate. Sprinkle the soybeans and water chestnuts on top. 4. Add the papaya and ahi last. Garnish with sesame seeds and drizzle with 2 tablespoons of lime-soy vinaigrette.

LEVEL I
2 protein, 1/2 fruit, 1 vegetable

LEVEL II
See next page

LEVEL III
See next page

DINNER

75

GRILLED AHI TUNA SALAD–LEVEL II
9 ounces yellowfin tuna (ahi) 3 cups arugula leaves 2 tablespoons soybeans 1/4 cup canned water chestnuts, drained 1/2 cup papaya, cubed 1 teaspoon sesame seeds lime-soy vinaigrette (see Dressings)

per serving:

449 Calories (kcal) 9 g Total Fat (17% calories from fat) 71 g Protein 21 g Carbohydrate 115 mg Cholesterol 116 mg Sodium

1. Grill tuna for 2 to 4 minutes on each side, depending on your preference for doneness. 2. Slice into portion-size pieces. 3. Arrange the arugula leaves on a large plate. Sprinkle the soybeans and water chestnuts on top. 4. Add the papaya and ahi last. Garnish with sesame seeds and drizzle with 3 tablespoons of lime-soy vinaigrette.

LEVEL I
See previous page

LEVEL II
3 protein, 1/2 fruit, 1 vegetable

LEVEL III
See below

GRILLED AHI TUNA SALAD–LEVEL III
12 ounces yellowfin tuna (ahi) 4 cups arugula leaves 2 tablespoons soybeans 1/4 cup canned water chestnuts, drained 1/2 cup papaya, cubed 1 teaspoon sesame seeds lime-soy vinaigrette (see Dressings)

per serving:

546 Calories (kcal) 10 g Total Fat (16% calories from fat) 91 g Protein 22 g Carbohydrate 153 mg Cholesterol 153 mg Sodium

1. Grill tuna for 2 to 4 minutes on each side, depending on your preference for doneness. 2. Slice into portion-size pieces. 3. Arrange the arugula leaves on a large plate. Sprinkle the soybeans and water chestnuts on top. 4. Add the papaya and ahi last. Garnish with sesame seeds and drizzle with 4 tablespoons of lime-soy vinaigrette.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
4 protein, 1/2 fruit, 2 vegetable

76

DINNER

MEAL PLAN APPROACH

PHASE

3

ENDURANCE MAXIMIZER

PHASE 3–ENDURANCE MAXIMIZER

GENERAL GUIDELINES
If you’ve been craving those traditional carb favorites like pancakes, pasta, and potatoes, then welcome to Phase 3. The high-carbohydrate recipes in this section will help keep you energized during the final stretch. Additionally, there are plenty of great-tasting meat, poultry, and seafood entrees to ensure fast muscle recovery.

MEAL PLAN APPROACH

83

ENDURANCE MAXIMIZER
_Recipe included

MEAL PLAN APPROACH
LEVEL I

PHASE
LUNCH
1_Veggie burger 1/2_Whole grain bun 2 cups_Salad greens 2 tbsp_Dressing (your choice)

3

BREAKFAST
DAY

SNACK
1_Recovery drink*

SNACK
3_Fig Newtons 1_Sourdough pretzel

DINNER
6 oz_Chicken 2 tbsp_Apricot Sauce 1/2_Baked yam, medium 1 cup_Green beans, steamed 1/4_Mango

1
1_Blueberry Muffin 8 oz_Nonfat plain yogurt 1 cup_Berries

2 oz_Turkey jerky
DAY

2

2_Whole grain waffles 1 tbsp_Peanut butter 8 oz_Skim milk 1_Banana, medium

1_Recovery drink*

1_Pasta Salad

12_Mini rice cakes 1_Frozen fruit bar

6 oz_Halibut 2 tbsp_Mustard CreamSauce 1 cup_Brown rice 2 cups_Spinach, steamed 1 cup_Raspberries

DAY

3
1_Whole grain roll 1/2 cup_Low-fat ricotta cheese 4 slices_Roma tomato drizzle_Olive oil 1 cup_Cantaloupe 1_Recovery drink* 1 cup_Black and White Bean Chili 2 cups_Salad greens 2 tbsp_Dressing (your choice) 3 cups_Lite popcorn 4 oz_Nonfat frozen yogurt 6 oz_Flank steak, grilled 2 tbsp_Steak sauce 1_Baked potato, medium 1 cup_Onion, zucchini, and stewed tomato sauté 1_Nectarine, medium

2 oz_Turkey jerky
DAY

4

1/2 cup_Low-fat granola 8 oz_Nonfat plain yogurt 1 cup_Strawberries, sliced

1_Recovery drink*

1_Stuffed Baked Potato 2 cups_Salad greens 2 tbsp_Dressing (your choice)

1 oz_Dried fruit 2 oz_Soy nuts

6 oz_Mediterranean Shrimp Kebabs 1 cup_White rice 1_Orange, medium

DAY

5
3_Oatmeal Pancakes 2 tbsp_Low-sugar maple syrup 1 cup_Applesauce 1_Recovery drink* 1_Grilled Veggie Focaccia 1 cup_Melon 8 oz_Fruit sorbet 12_Mini rice cakes 6 oz_Chicken 2 tbsp_Barbecue Sauce 1 cup_Nonfat baked beans 2 cups_Salad greens 2 tbsp_Dressing (your choice)

2 oz_Turkey jerky
DAY

6

8 oz_Cottage cheese, 1% 1 cup_Pineapple chunks 2 slices_Whole wheat toast 2 tsp_Pure fruit jam

1_Recovery drink*

1_Spicy Chinese Noodles

1_Sourdough pretzel 4 oz_Nonfat frozen yogurt

6 oz_Salmon 2 tbsp_Dijonnaise Sauce 1 cup_Quinoa 1 cup_Broccoli, steamed 1 cup_Grapes

DAY

7
1_Whole wheat bagel 2 tbsp_Fat-free cream cheese 8 oz_Nonfat plain yogurt 1 cup_Berries
84

1_Recovery drink*

1_Vegetarian Tostada

1 _Medium fresh fruit 1 tbsp_Peanut butter w/ celery sticks

6 oz_Pork Chop with Apple and Sweet Potato 1 cup_Peas 2 cups_Salad greens 2 tbsp_Dressing (your choice)

* Immediately after workout

ENDURANCE MAXIMIZER
_Recipe included

MEAL PLAN APPROACH
LEVEL II

PHASE
LUNCH
1_Veggie burger 1_Whole grain bun 3 cups_Salad greens 3 tbsp_Dressing (your choice) 1 cup_Melon

3

BREAKFAST
DAY

SNACK
1_Recovery drink*

SNACK
1 oz_Almonds 1-1/2 oz_String cheese

DINNER
9 oz_Chicken 3 tbsp_Apricot Sauce 1_Baked yam, medium 1 cup_Green beans, steamed 3 cups_Salad greens 3 tbsp_Dressing (your choice) 4_Mango

1

1_Blueberry Muffin 8 oz_Nonfat plain yogurt 1 cup_Berries

2 oz_Turkey jerky
DAY

2

3_Whole grain waffles 2 tbsp_Peanut butter 8 oz_Skim milk 1_Banana, medium

1_Recovery drink*

1_Pasta Salad 1 cup_Melon

1 oz_Low-fat tortilla chips w/ 4 tbsp_Bean dip 1_Medium fruit

9 oz_Halibut 3 tbsp_Mustard Cream Sauce 1 cup_Brown rice 3 cups_Spinach, steamed 1_Peach, medium

DAY

3
1_Recovery drink* 2 cups_Black and White Bean Chili 3 cups_Salad greens 3 tbsp_Dressing (your choice) 1 cup_Grapes 3 cups_Lite popcorn 8 oz_Nonfat fruit-flavored yogurt

1_Whole grain roll 1/2 cup_Low-fat ricotta cheese 4 slices_Roma tomato drizzle_Olive oil 1 cup_Cantaloupe

9 oz_Flank steak, grilled 3 tbsp_Steak sauce 1_Baked potato, medium 2 cups_Onion, zucchini, and stewed tomato sauté 1_Nectarine, medium

2 oz_Turkey jerky
DAY

4

1/2 cup_Low-fat granola 8 oz_Nonfat plain yogurt 1 cup_Strawberries, sliced

1_Recovery drink*

2_Stuffed Baked Potatoes 3 cups_Salad greens 3 tbsp_Dressing (your choice) 1_Orange, medium

1 oz_Pita chips w/ 4 tbsp_Hummus w/ carrot sticks

9 oz_Mediterranean Shrimp Kebabs 1 cup_White rice 3 cups_Salad greens 3 tbsp_Dressing (your choice) 1 cup_Melon

PHASE 3–ENDURANCE MAXIMIZER

DAY

5
1_Recovery drink* 1_Grilled Veggie Focaccia 1 cup_Tabouli salad 1_Peach, medium 8 oz_Fruit sorbet 1-1/2 oz_String cheese 6_Crackers 9 oz_Chicken 3 tbsp_Barbecue Sauce 1 cup_Nonfat baked beans 3 cups_Salad greens 3 tbsp_Dressing (your choice) 1 cup_Fruit salad

3_Oatmeal Pancakes 3 tbsp_Low-sugar maple syrup 1 cup_Applesauce 8 oz_Skim milk oz_Turkey jerky
DAY

6

8 oz_Cottage cheese, 1% 1 cup_Pineapple chunks 2 slices_Whole wheat toast 3 tsp_Pure fruit jam

1_Recovery drink*

1_Spicy Chinese Noodles 3 cups_Salad greens 3 tbsp_Dressing (your choice) 1 cup_Fruit salad

1 oz_Almonds 1 oz_Dried fruit 8 oz_Nonfat plain yogurt

9 oz_Salmon 3 tbsp_Dijonnaise Sauce 1 cup_Quinoa 1 cup_Broccoli, steamed 1 cup_Grapes

DAY

7
1_Vegetarian Tostada 1 cup_Fruit salad 1 oz_Cashews 1 oz_Dried fruit 9 oz_Pork Chop with Apple and Sweet Potato 1 cup_Peas 3 cups_Salad greens 3 tbsp_Dressing (your choice)
85

1_Recovery drink* 1_Whole wheat bagel 2 tbsp_Fat-free cream cheese 8 oz_Nonfat plain yogurt 1 cup_Berries
* Immediately after workout

MEAL PLAN APPROACH

ENDURANCE MAXIMIZER
_Recipe included

LEVEL III

PHASE
LUNCH
1_Veggie burger 1_Whole grain bun 4 cups_Salad greens 4 tbsp_Dressing (your choice) 1 cup_Melon

3

BREAKFAST
DAY

SNACK
1_Recovery drink*

SNACK
1 oz_Almonds 1 oz_Dried fruit 8 oz_Nonfat frozen yogurt

DINNER
12 oz_Chicken 4 tbsp_Apricot Sauce 1_Baked yam, medium 1 cup_Green beans, steamed 4 cups_Salad greens 4 tbsp_Dressing (your choice) 1/4_Mango

1
1_Blueberry Muffin 8 oz_Nonfat plain yogurt 1 cup_Berries 1/2 cup_Low-fat granola

2 oz_Turkey jerky
DAY

2
4_Whole grain waffles 2 tbsp_Peanut butter 8 oz_Skim milk 1_Banana, medium 1_Recovery drink* 1_Pasta Salad 1 cup_Melon 1 oz_Low-fat tortilla chips w/ 4 tbsp_Bean dip 1_Frozen fruit bar 12 oz_Halibut 4 tbsp_Mustard Cream Sauce 1 cup_Brown rice 3 cups_Spinach, steamed 1_Peach, medium

DAY

3
1_Whole grain roll 1/2 cup_Low-fat ricotta cheese 4 slices_Roma tomato drizzle_Olive oil 1 cup_Cantaloupe 1_Recovery drink* 2 cups_Black and White Bean Chili 4 cups_Salad greens 4 tbsp_Dressing (your choice) 1 cup_Grapes 6_Crackers 3 cups_Lite popcorn 8 oz_Nonfat fruitflavored yogurt 2 oz_Soy nuts 12 oz_Flank steak, grilled 4 tbsp_Steak sauce 1_Baked potato, medium 2 cups_Onion, zucchini, and stewed tomato sauté 1_Nectarine, medium

2 oz_Turkey jerky
DAY

4
1 cup_Low-fat granola 8 oz_Nonfat plain yogurt 1 cup_Strawberries, sliced 1_Recovery drink* 2_Stuffed Baked Potatoes 4 cups_Salad greens 4 tbsp_Dressing (your choice) 1_Orange, medium 1 oz_Pita chips 4 tbsp_Hummus w/ carrots 1 oz_Dried fruit 12 oz_Mediterranean Shrimp Kebabs 1 cup_White rice 4 cups_Salad greens 4 tbsp_Dressing (your choice) 1 cup_Melon

DAY

5
4_Oatmeal Pancakes 4 tbsp_Low-sugar maple syrup 1 cup_Applesauce 8 oz_Skim milk 1_Recovery drink* 1_Grilled Veggie Focaccia 1 cup_Tabouli salad 1_Peach, medium 8 oz_Fruit sorbet 1-1/2 oz_String cheese w/ 6_Crackers 3 cups_Lite popcorn

12 oz_Chicken 4 tbsp_Barbecue Sauce 1 cup_Nonfat baked beans 4 cups_Salad greens 4 tbsp_Dressing (your choice) 1 cup_Fruit salad

2 oz_Turkey jerky
DAY

6
8 oz_Cottage cheese, 1% 1 cup_Pineapple chunks 4 slices_Whole wheat toast 3 tsp_Pure fruit jam 1_Recovery drink* 1_Spicy Chinese Noodles 4 cups_Salad greens 4 tbsp_Dressing (your choice) 1 cup_Fruit salad 1_Sourdough pretzel 8 oz_Frozen yogurt 1_Fruit, medium 12 oz_Salmon 4 tbsp_Dijonnaise Sauce 1 cup_Quinoa 1 cup_Broccoli, steamed 1 cup_Grapes

DAY

7
1_Whole wheat bagel 2 tbsp_Fat-free cream cheese 8 oz_Nonfat plain yogurt 1 cup_Berries 1/2 cup_Low-fat granola
86

1_Recovery drink*

1_Vegetarian Tostada 1 cup_Fruit salad

1 oz_Cashews 1 oz_Dried fruit 1_Sourdough pretzel

12 oz_Pork Chop with Apple and Sweet Potato 1 cup_Peas 4 cups_Salad greens 4 tbsp_Dressing (your choice)

* Immediately after workout

MEAL PLAN APPROACH

PHASE

3

ENDURANCE MAXIMIZER

PHASE 3–ENDURANCE MAXIMIZER

Now that your body has become an efficient fuel-burning machine, you’re ready for an athletic diet which will help you push your body to the limit. These recipes, full of complex carbohydrates, lean protein, and low fat

GENERAL GUIDELINES

will give you the extra push you need to maximize your endurance and get in the best shape of your life.

NOTE: All per-serving nutritional information is based on 1 LEVEL I serving. LEVEL II and LEVEL III will vary, depending on portion size.

RECIPES

87

APRICOT SAUCE
1/2 cup apricot preserves 1/8 cup Dijon mustard 1/4 cup low-sodium soy sauce

per serving:

56 Calories (kcal) trace Total Fat (3% calories from fat) 1 g Protein 14 g Carbohydrate

Serves 8

0 mg Cholesterol 353 mg Sodium

In a small bowl, combine all ingredients and blend well.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

DIJONNAISE SAUCE
4 ounces nonfat yogurt 4 ounces low-fat mayonnaise 1 tablespoon Dijon mustard 1 teaspoon fresh dill, chopped 2 teaspoons Worcestershire sauce black pepper to taste dash Tabasco sauce

per serving:

34 Calories (kcal) 2 g Total Fat (51% calories from fat) 1 g Protein 3 g Carbohydrate trace Cholesterol 47 mg Sodium

Serves 8

In a small bowl, combine all ingredients and blend well.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

88

DRESSINGS

MUSTARD CREAM SAUCE
4 shallots, chopped 1-1/4 cups fat-free chicken broth, low sodium 1-1/4 cups sweet vermouth 1/2 teaspoon arrowroot 1/2 cup evaporated skim milk 1/4 cup Dijon mustard 1/2 teaspoon salt dash white pepper Serves 8 1 tablespoon chopped chives, for garnish

per serving:

43 Calories (kcal) trace Total Fat (6% calories from fat) 2 g Protein 4 g Carbohydrate trace Cholesterol 164 mg Sodium

1. Coat the bottom of a saucepan with cooking spray and place over medium heat. 2. Add the shallots and sauté until tender, using 1/4 cup of the broth to deglaze the pan as necessary. 3. Stir in the remaining broth and the vermouth. Simmer until reduced to 3/4 cup. 4. Dissolve the arrowroot in a small amount of cold water and add to the pan. Stir until slightly thickened. 5. Transfer the sauce to a blender. Add the evaporated milk, mustard, salt, and pepper and process until smooth. Garnish with chives.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

BARBECUE SAUCE
1/4 cup ketchup 1/4 cup chili sauce 2 tablespoons Worcestershire sauce 2 tablespoons red wine vinegar 2 teaspoons stone-ground mustard 1 teaspoon dark brown sugar dash cayenne pepper 2-1/2 teaspoons garlic, crushed

per serving:

PHASE 3–ENDURANCE MAXIMIZER

16 Calories (kcal) trace Total Fat (1% calories from fat) trace Protein 4 g Carbohydrate 0 mg Cholesterol 128 mg Sodium

Serves 8 Blend all ingredients together in a small bowl. Refrigerate until ready to use.

LEVEL I
2 tablespoons =1 condiment

LEVEL II
3 tablespoons =1-1/2 condiments

LEVEL III
4 tablespoons = 2 condiments

SAuCEs

89

BLUEBERRY MUFFINS
1-3/4 cups whole wheat pastry flour 2-1/2 teaspoons baking powder 1 cup powdered fructose 3/4 cup low-fat buttermilk 3 egg whites 1 cup thawed frozen blueberries, reserving juice

per serving:

167 Calories (kcal) 1 g Total Fat (2% calories from fat) 4 g Protein 40 g Carbohydrate 1 mg Cholesterol 135 mg Sodium

Serves 12 1. 2. 3. 4. 5. Preheat oven to 375 degrees. Line 12 muffin cups with papers. In a small bowl, combine the flour, baking powder, and fructose. In a mixing bowl, whisk together the buttermilk, egg whites, and 2 tablespoons of reserved berry juice. Add the flour mixture to the wet ingredients, stirring just to combine. Stir in the berries. Spoon the batter into the prepared muffin cups, mounding slightly. Bake until lightly browned, about 20 minutes.

LEVEL I
1 muffin = 1 carbohydrate

LEVEL II
1 muffin = 1 carbohydrate

LEVEL III
1 muffin = 1 carbohydrate

OATMEAL PANCAKES
1/2 cup quick-cooking oats 1/2 cup low-fat buttermilk 1/2 cup skim milk 2 egg whites 1 tablespoon canola oil 2 tablespoons brown sugar, packed 1/2 teaspoon salt, or to taste 1 teaspoon baking powder 1/2 cup whole wheat flour 1/2 cup all-purpose flour 1 teaspoon cinnamon Serves 4 1/2 teaspoon baking soda

per serving:

228 Calories (kcal) 5 g Total Fat (19% calories from fat) 9 g Protein 37 g Carbohydrate 2 mg Cholesterol 468 mg Sodium

1. In a medium bowl, combine the oats, buttermilk, and milk. Set aside for 15 to 20 minutes to let the oatmeal soften. 2. Beat in the egg whites and oil and mix well. Add the sugar, salt, and cinnamon, then the baking powder, baking soda, and flour. Stir just until moistened. 3. Heat a lightly oiled or nonstick griddle over medium-high heat (375 degrees for electric frying pan). For each pancake, pour about 1/8 cup batter onto the griddle. Turn when the tops are covered with bubbles and the edges look cooked. Turn only once.

LEVEL I
3 pancakes = 1 carbohydrate

LEVEL II
3 pancakes = 1 carbohydrate

LEVEL III
4 pancakes = 1 carbohydrate

90

BREAKFAST

BLACK AND WHITE BEAN CHILI
1 teaspoon canola oil 1 cup onion, diced 2 cups fat-free chicken broth, low sodium 6 ounces canned tomato paste 4 ounces green chilies, chopped 1 teaspoon cumin 16 ounces canned black beans, drained and rinsed 16 ounces canned navy beans, drained and rinsed

per serving:

202 Calories (kcal) 2 g Total Fat (8% calories from fat) 15 g Protein 35 g Carbohydrate 0 mg Cholesterol 964 mg Sodium

Serves 6 1. In a large soup pot, heat the oil over medium-high heat. Add the onions and cook for 5 minutes. 2. Add the broth, tomato paste, chilies, cumin, and beans. Bring to a boil. 3. Reduce heat to low and simmer for 10 to 15 minutes, stirring occasionally.

LEVEL I
1 cup = 1 carbohydrate

LEVEL II
2 cups = 2 carbohydrate

LEVEL III
2 cups = 2 carbohydrate

GRILLED VEGGIE FOCACCIA
1 large portobello mushroom, sliced thin 1 large zucchini, sliced thin 1 large yellow squash, sliced thin 1-1/2 ounces part-skim mozzarella cheese 2 slices Italian focaccia bread

per serving:

PHASE 3–ENDURANCE MAXIMIZER

284 Calories (kcal) 9 g Total Fat (28% calories from fat) 19 g Protein 33 g Carbohydrate 23 mg Cholesterol 467 mg Sodium

Serves 1 1. Grill or broil vegetables for 3 to 5 minutes using olive oil spray. 2. Place mozzarella cheese on one slice of bread, and toast until cheese is melted. 3. Place vegetables on same side as cheese and top with second slice of bread.

LEVEL I
1 carbohydrate, 2 vegetable

LEVEL II
1 carbohydrate, 2 vegetable

LEVEL III
1 carbohydrate, 2 vegetable

LUNCH

91

STUFFED BAKED POTATO
1 medium baking potato 10 ounces frozen chopped spinach 1/2 cup broccoli, chopped 1 tablespoon green onions, finely chopped 1-1/2 ounces low-fat cheddar cheese dash salt dash pepper dash garlic powder (Levels II & III, please double ingredients)

per serving:

291 Calories (kcal) 4 g Total Fat (12% calories from fat) 23 g Protein 46 g Carbohydrate 9 mg Cholesterol 505 mg Sodium

1. Bake the potato at 425 degrees for 45 to 60 minutes, or microwave for about 8 minutes and then let stand for 3 to 5 minutes. 2. When the potato is done, scoop its insides into a small bowl, reserving skin. 3. Add the spinach, broccoli, green onions, cheese, and seasonings. Mash. 4. Fill the potato skin with the mixture and bake in the oven 10 minutes longer to blend the flavors.

LEVEL I
1 potato = 1 carbohydrate, 1 vegetable, 1 dairy

LEVEL II
2 potatoes = 2 carbohydrate, 2 vegetable, 2 dairy

LEVEL III
2 potatoes = 2 carbohydrate, 2 vegetable, 2 dairy

PASTA SALAD–LEVEL I
2 ounces pasta 1 cup broccoli florets, steamed 2 whole green onions, sliced 1 tablespoon olive oil 1 cup cherry tomatoes, halved 1/2 teaspoon fresh basil 1/4 teaspoon garlic powder 1 ounce fat-free Parmesan cheese, grated

per serving:

453 Calories (kcal) 15 g Total Fat (29% calories from fat) 20 g Protein 63 g Carbohydrate 23 mg Cholesterol 242 mg Sodium

1. Cook the pasta according to the directions on the package. Drain. 2. While pasta cooks, steam the broccoli and chop the green onions. 3. Combine the cooked pasta, broccoli, green onions, olive oil, tomatoes, basil, and garlic powder. Mix well. 4. Sprinkle with cheese and toss again. Chill before serving.

LEVEL I
1 carbohydrate, 2 vegetable, 1 fat

LEVEL II
See next page

LEVEL III
See next page

92

LUNCH

PASTA SALAD–LEVEL II
3 ounces pasta 1 cup broccoli florets, steamed 2 whole green onions, sliced 1-1/2 tablespoons olive oil 1 cup cherry tomatoes, halved 1/2 teaspoon fresh basil 1/4 teaspoon garlic powder 1 ounce fat-free Parmesan cheese, grated

per serving:

628 Calories (kcal) 22 g Total Fat (31% calories from fat) 24 g Protein 86 g Carbohydrate 23 mg Cholesterol 248 mg Sodium

1. Cook the pasta according to the directions on the package. Drain. 2. While pasta cooks, steam the broccoli and chop the green onions. 3. Combine the cooked pasta, broccoli, green onions, olive oil, tomatoes, basil, and garlic powder. Mix well. 4. Sprinkle with cheese and toss again. Chill before serving.

LEVEL I
See previous page

LEVEL II
1-1/2 carbohydrate, 2 vegetable, 1 fat

LEVEL III
See below

PASTA SALAD–LEVEL III
4 ounces pasta 1-1/2 cups broccoli florets, steamed 3 whole green onions, sliced 2 tablespoons olive oil 1 cup cherry tomatoes, halved 1 teaspoon fresh basil 1/2 teaspoon garlic powder 1 ounce fat-free Parmesan cheese, grated

per serving:

PHASE 3–ENDURANCE MAXIMIZER

802 Calories (kcal) 30 g Total Fat (32% calories from fat) 29 g Protein 109 g Carbohydrate 23 mg Cholesterol 259 mg Sodium

1. Cook the pasta according to the directions on the package. Drain. 2. While pasta cooks, steam the broccoli and chop the green onions. 3. Combine the cooked pasta, broccoli, green onions, olive oil, tomatoes, basil, and garlic powder. Mix well. 4. Sprinkle with cheese and toss again. Chill before serving.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
2 carbohydrate, 2 vegetable, 1 fat

LUNCH

93

SPICY CHINESE NOODLES–LEVEL I
2 ounces pasta 2 tablespoons chunky peanut butter 1-1/2 tablespoons low-sodium soy sauce 1-1/2 tablespoons rice vinegar 1 teaspoon honey dash cayenne pepper 1 tablespoon green onions, finely chopped

per serving:

429 Calories (kcal) 17 g Total Fat (35% calories from fat) 16 g Protein 56 g Carbohydrate 0 mg Cholesterol 1,056 mg Sodium

1. Cook the pasta according to the directions on the package. Drain. 2. While the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey, and cayenne. 3. Mix together the pasta and the peanut butter sauce. If the pasta is too dry, add a little fat-free chicken broth to thin the sauce. Garnish with green onions.

LEVEL I
1 carbohydrate, 1 condiment, 1 fat

LEVEL II
See below

LEVEL III
See next page

SPICY CHINESE NOODLES–LEVEL II
3 ounces pasta 3 tablespoons chunky peanut butter 2 tablespoons low-sodium soy sauce 2 tablespoons rice vinegar 1-1/2 teaspoons honey dash cayenne pepper 2 tablespoons green onions, finely chopped

per serving:

660 Calories (kcal) 26 g Total Fat (33% calories from fat) 25 g Protein 89 g Carbohydrate 0 mg Cholesterol 1,444 mg Sodium

1. Cook the pasta according to the directions on the package. Drain. 2. While the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey, and cayenne. 3. Mix together the pasta and the peanut butter sauce. If the pasta is too dry, add a little fat-free chicken broth to thin the sauce. Garnish with green onions.

LEVEL I
See above

LEVEL II
1-1/2 carbohydrate, 2 condiment, 1 fat

LEVEL III
See next page

94

LUNCH

SPICY CHINESE NOODLES–LEVEL III
4 ounces pasta 3 tablespoons chunky peanut butter 3 tablespoons low-sodium soy sauce 3 tablespoons rice vinegar 2 teaspoons honey dash cayenne pepper 3 tablespoons green onions, finely chopped

per serving:

789 Calories (kcal) 26 g Total Fat (28% calories from fat) 29 g Protein 115 g Carbohydrate 0 mg Cholesterol 2,047 mg Sodium

1. Cook the pasta according to the directions on the package. Drain. 2. While the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey and cayenne. 3. Mix together the pasta and the peanut butter sauce. If the pasta is too dry, add a little fat-free chicken broth to thin the sauce. Garnish with green onions.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
2 carbohydrate, 2 condiment, 1 fat

VEGETARIAN TOSTADA–LEVEL I
1 large whole wheat tortilla 1 cup fat-free canned refried beans 1/4 cup tomato, diced 2 tablespoons red onion, diced 1 cup iceberg lettuce, shredded 2 tablespoons low-fat sour cream 2 tablespoons salsa

per serving:

PHASE 3–ENDURANCE MAXIMIZER

449 Calories (kcal) 7 g Total Fat (14% calories from fat) 22 g Protein 75 g Carbohydrate 6 mg Cholesterol 1,437 mg Sodium

1. Preheat oven to 350 degrees. 2. Spray tortilla with corn oil spray and brown tortilla for several minutes until crisp. 3. Meanwhile, heat beans in a small saucepan. 4. Remove tortilla and layer with beans, tomato, onion, lettuce, sour cream, and salsa.

LEVEL I
2 carbohydrate, 1 vegetable, 1 condiment

LEVEL II
See next page

LEVEL III
See next page

LUNCH

95

VEGETARIAN TOSTADA–LEVEL II
1 large whole wheat tortilla 1 cup fat-free canned refried beans 1/2 cup Spanish-style rice, cooked 1/2 cup tomato, diced 3 tablespoons red onion, diced 2 cups iceberg lettuce, shredded 2 tablespoons low-fat sour cream 3 tablespoons salsa

per serving:

575 Calories (kcal) 8 g Total Fat (12% calories from fat) 25 g Protein 102 g Carbohydrate 6 mg Cholesterol 1,510 mg Sodium

1. Preheat oven to 350 degrees. 2. Spray tortilla with corn oil spray and brown tortilla for several minutes until crisp. 3. Meanwhile, heat beans in a small saucepan. 4. Remove tortilla and layer with beans, rice, tomato, onion, lettuce, sour cream, and salsa.

LEVEL I
See previous page

LEVEL II
2-1/2 carbohydrate, 2 vegetable, 1 condiment

LEVEL III
See below

VEGETARIAN TOSTADA–LEVEL III
1 large whole wheat tortilla 1 cup fat-free canned refried beans 1 cup Spanish-style rice, cooked 1/2 cup tomato, diced 3 tablespoons red onion, diced 2 cups iceberg lettuce, shredded 2 tablespoons low-fat sour cream 3 tablespoons salsa

per serving:

701 Calories (kcal) 8 g Total Fat (10% calories from fat) 27 g Protein 130 g Carbohydrate 6 mg Cholesterol 1,510 mg Sodium

1. Preheat oven to 350 degrees. 2. Spray tortilla with corn oil spray and brown tortilla for several minutes until crisp. 3. Meanwhile, heat beans in a small saucepan. 4. Remove tortilla and layer with beans, rice, tomato, onion, lettuce, sour cream, and salsa.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
3 carbohydrate, 2 vegetable, 1 condiment

96

LUNCH

MEDITERRANEAN SHRIMP KEBABS–LEVEL I
6 shrimp (1 ounce each) 1/8 red onion, cubed 1/2 zucchini, cut in 1-inch-thick slices 1/4 yellow pepper, seeded and cubed 4 white mushrooms 1/4 cup fresh lemon juice 1 tablespoon olive oil 1 teaspoon oregano 2 metal or wooden skewers

per serving:

349 Calories (kcal) 17 g Total Fat (42% calories from fat) 36 g Protein 14 g Carbohydrate 259 mg Cholesterol 257 mg Sodium

1. Assemble kebabs by alternating vegetables with three shrimp per skewer. 2. In a small bowl, blend lemon juice, olive oil, and oregano to make a marinade. 3. Brush marinade over kebabs and place on grill for 7 to 10 minutes. 4. Turn and brush with remaining marinade while grilling until vegetables are cooked and shrimp are opaque.

LEVEL I
2 protein, 1 vegetable, 1 fat

LEVEL II
See below

LEVEL III
See next page

MEDITERRANEAN SHRIMP KEBABS–LEVEL II
9 shrimp (1 ounce each) 1/8 red onion, cubed 1/2 zucchini, cut in 1-inch-thick slices 1/4 yellow pepper, seeded and cubed 6 white mushrooms 1/4 cup fresh lemon juice 1 tablespoon olive oil 1 teaspoon oregano 3 metal or wooden skewers

per serving:

PHASE 3–ENDURANCE MAXIMIZER

435 Calories (kcal) 18 g Total Fat (37% calories from fat) 53 g Protein 14 g Carbohydrate 388 mg Cholesterol 382 mg Sodium

1. 2. 3. 4.

Assemble kebabs by alternating vegetables with three shrimp per skewer. In a small bowl, blend lemon juice, olive oil, and oregano to make a marinade. Brush marinade over kebabs and place on grill for 7 to 10 minutes. Turn and brush with remaining marinade while grilling until vegetables are cooked and shrimp are opaque.

LEVEL I
See above

LEVEL II
3 protein, 1 vegetable, 1 fat

LEVEL III
See next page

DINNER

97

MEDITERRANEAN SHRIMP KEBABS–LEVEL III
12 shrimp (1 ounce each) 1/8 red onion, cubed 1/2 zucchini, cut in 1-inch-thick slices 1/4 yellow pepper, seeded and cubed 8 white mushrooms 1/4 cup fresh lemon juice 1 tablespoon olive oil 1 teaspoon oregano 4 metal or wooden skewers

per serving:

636 Calories (kcal) 27 g Total Fat (1% calories from fat) 73 g Protein 28 g Carbohydrate 517 mg Cholesterol 513 mg Sodium

1. Assemble kebabs by alternating vegetables with three shrimp per skewer. 2. In a small bowl, blend lemon juice, olive oil, and oregano to make a marinade. 3. Brush marinade over kebabs and place on grill for 7 to 10 minutes. 4. Turn and brush with remaining marinade while grilling until vegetables are cooked and shrimp are opaque.

LEVEL I
See previous page

LEVEL II
See previous page

LEVEL III
4 protein, 2 vegetable, 1 fat

PORK CHOP BAKED WITH APPLE AND SWEET POTATO–LEVEL I
6 ounces lean boneless pork loin 1 medium sweet potato 1 medium apple

per serving:

415 Calories (kcal) 8 g Total Fat (17% calories from fat) 33 g Protein 53 g Carbohydrate 77 mg Cholesterol 80 mg Sodium

1. Preheat oven to 350 degrees. 2. Slice the sweet potato thinly. Quarter, core, and slice the apple into eight pieces. 3. On a large piece of foil, layer sweet potato slices, pork chop, and then apple slices. If desired, sprinkle with cinnamon, salt, and pepper. 4. Wrap well and bake for 40 minutes.

LEVEL I
2 protein, 1 carbohydrate, 1 fruit

LEVEL II
See next page

LEVEL III
See next page

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DinnEr

PORK CHOP BAKED WITH APPLE AND SWEET POTATO – LEVEL II
9 ounces lean boneless pork loin 1 medium sweet potato 1 medium apple

per serving:

513 Calories (kcal) 12 g Total Fat (21% calories from fat) 48 g Protein 53 g Carbohydrate 115 mg Cholesterol 111 mg Sodium

1. Preheat oven to 350 degrees. 2. Slice the sweet potato thinly. Quarter, core, and slice the apple into eight pieces. 3. On a large piece of foil, layer sweet potato slices, pork chop, and then apple slices. If desired, sprinkle with cinnamon, salt, and pepper. 4. Wrap well and bake for 40 minutes.

LEVEL I
See previous page

LEVEL II
3 protein, 1 carbohydrate, 1 fruit

LEVEL III
See below

PORK CHOP BAKED WITH APPLE AND SWEET POTATO–LEVEL III
12 ounces lean boneless pork loin 1 medium sweet potato 1 medium apple

per serving:

PHASE 3–ENDURANCE MAXIMIZER

611 Calories (kcal) 16 g Total Fat (23% calories from fat) 63 g Protein 53 g Carbohydrate 153 mg Cholesterol 142 mg Sodium

1. Preheat oven to 350 degrees. 2. Slice the sweet potato thinly. Quarter, core, and slice the apple into eight pieces. 3. On a large piece of foil, layer sweet potato slices, pork chop, and then apple slices. If desired, sprinkle with cinnamon, salt, and pepper. 4. Wrap well and bake for 40 minutes.

LEVEL I
See previous page

LEVEL II
See above

LEVEL III
4 protein, 1 carbohydrate, 1 fruit

DINNER

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