EVERYTHING YOU NEED

NUTRITION
 QUICK.
EASY.
NO EXCUSES.

10-MINUTE MEALS

TABLE OF CONTENTS:

2 GETTING STARTED
3 CALORIE CALCULATOR
4 BREAKFAST
12 LUNCH
24 DINNER
40 SNACKS
52 MAINTENANCE

Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies or dietary
restrictions, or if you are pregnant or breast feeding, please consult your medical provider before starting this nutrition plan.
 QUICK.
EASY.
NO EXCUSES.

10-MINUTE MEALS

TABLE OF CONTENTS:

2 GETTING STARTED
3 CALORIE CALCULATOR
4 BREAKFAST
12 LUNCH
24 DINNER
40 SNACKS
52 MAINTENANCE

Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies or dietary
restrictions, or if you are pregnant or breast feeding, please consult your medical provider before starting this nutrition plan.
 GETTING STARTED CALORIE CALCULATOR
Let’s face it—we’re all busy. And nothing gets in the way of a healthy To GET STARTED, simply follow the calorie calculator
diet like a hectic schedule. After all, it only takes 10 minutes to grab to determine your daily caloric needs.
a burger from the nearest fast food joint—and when you’re stressed
and short on time, that can be awfully appealing.

But here’s a secret—in those same 10 minutes, you can whip up a STEP CALCULATE BASE CALORIC NEEDS
delicious—not to mention nutritious—meal that’ll energize you,
fuel your workouts, and bring you closer to your fitness goals. All x 11 =
you need are a few quick ‘n’ easy adjustments to your eating plan,
(CURRENT WEIGHT IN POUNDS) (BASE CALORIC NEEDS)
and you’ll be on your way to a new you.

The pages to follow are filled with tons of fantastic recipes that all Example: Jim weighs 220 pounds. So his Base Caloric Needs are 220 (current weight
take about 10 minutes to prepare. Enjoy! in pounds) x 11 = 2,420 calories, rounded up to 2,500 calories

STEP ADJUST THE CALCULATION TO FIT YOUR GOALS

• ADD 100 CALORIES for every 10-Minute Trainer workout you do daily.
• If weight loss is your main goal, SUBTRACT 600 CALORIES from your daily total.

+ - =
(BASE CALORIC NEEDS) (100 X NUMBER OF – 600 CALORIES DAILY CALORIE TARGET
WORKOUTS PER DAY) (FOR WEIGHT LOSS ONLY )

Example (cont’d): Jim plans to do two 10-Minute Trainer workouts a day and wants to lose weight.
So, take 2,500 (base caloric needs) + 200(100 x the number of workouts per day)
– 600 (for weight loss) = 2,100 calories

USE THE 10-MINUTE MEALS TO HIT

STEP
YOUR DAILY CALORIE TARGET
• 1 BREAKFAST
• 1 LUNCH
• 1 DINNER
• 2 TO 3 SNACKS OR SIDES

Eat every 2 to 3 hours. If adding those snacks/sides still doesn’t get you
to your daily calorie target, you can either add more, or you can double
your breakfast and/or lunch.
2 3
 GETTING STARTED CALORIE CALCULATOR
Let’s face it—we’re all busy. And nothing gets in the way of a healthy To GET STARTED, simply follow the calorie calculator
diet like a hectic schedule. After all, it only takes 10 minutes to grab to determine your daily caloric needs.
a burger from the nearest fast food joint—and when you’re stressed
and short on time, that can be awfully appealing.

But here’s a secret—in those same 10 minutes, you can whip up a STEP CALCULATE BASE CALORIC NEEDS
delicious—not to mention nutritious—meal that’ll energize you,
fuel your workouts, and bring you closer to your fitness goals. All x 11 =
you need are a few quick ‘n’ easy adjustments to your eating plan,
(CURRENT WEIGHT IN POUNDS) (BASE CALORIC NEEDS)
and you’ll be on your way to a new you.

The pages to follow are filled with tons of fantastic recipes that all Example: Jim weighs 220 pounds. So his Base Caloric Needs are 220 (current weight
take about 10 minutes to prepare. Enjoy! in pounds) x 11 = 2,420 calories, rounded up to 2,500 calories

STEP ADJUST THE CALCULATION TO FIT YOUR GOALS

• ADD 100 CALORIES for every 10-Minute Trainer workout you do daily.
• If weight loss is your main goal, SUBTRACT 600 CALORIES from your daily total.

+ - =
(BASE CALORIC NEEDS) (100 X NUMBER OF – 600 CALORIES DAILY CALORIE TARGET
WORKOUTS PER DAY) (FOR WEIGHT LOSS ONLY )

Example (cont’d): Jim plans to do two 10-Minute Trainer workouts a day and wants to lose weight.
So, take 2,500 (base caloric needs) + 200(100 x the number of workouts per day)
– 600 (for weight loss) = 2,100 calories

USE THE 10-MINUTE MEALS TO HIT

STEP
YOUR DAILY CALORIE TARGET
• 1 BREAKFAST
• 1 LUNCH
• 1 DINNER
• 2 TO 3 SNACKS OR SIDES

Eat every 2 to 3 hours. If adding those snacks/sides still doesn’t get you
to your daily calorie target, you can either add more, or you can double
your breakfast and/or lunch.
2 3
 BREAKFAST
CINNAMON NUTTY OATMEAL EGG ’N’ CHEESE SANDWICH
(Makes 1 serving) 1 (Makes 1 serving) 2
½ cup water Nonstick cooking spray
¼ cup old-fashioned rolled oats Nutritional Information 3 large egg whites Nutritional Information
(per serving): (per serving):
1 scoop Beachbody Whey Protein Powder, Calories. . . . . . . 299
1 whole wheat English muffin, toasted, split Calories. . . . . . . 300
Chocolate or Vanilla Flavor (or equivalent) Total Fat. . . . . . 10 g 1 oz. cheddar cheese (sliced) Total Fat. . . . . . 11 g
½ cup unsweetened almond milk, warmed Saturated Fat. . 2 g 2 slices medium tomato Saturated Fat. . 6 g
Cholesterol. . . . 35 mg Cholesterol. . . . 30 mg
½ cup fresh blueberries Sodium. . . . . . . 136 mg Sodium. . . . . . . 560 mg
1 Tbsp. chopped raw walnuts Carbohydrate. . 32 g 1. Heat medium nonstick skillet, lightly coated with spray, Carbohydrate. . 28 g
Fiber . . . . . . . . . 6 g over medium-low heat. Fiber . . . . . . . . . 3 g
¼ tsp. ground cinnamon (optional)
Sugars. . . . . . . . 11 g Sugars. . . . . . . . 3 g
Protein . . . . . . . 23 g
2. Add egg whites; cook, stirring frequently, for 2 to 3 minutes, Protein . . . . . . . 23 g
or until eggs are almost set.
1. Bring water to boil in medium saucepan over medium heat.
Add oats; cook, stirring frequently, for 4 to 5 minutes, 3. Top one muffin half with eggs, cheese, tomato, and second half.
or until oats begin to thicken. Remove from heat.
2. Place oatmeal in a medium serving bowl. Add protein powder
and almond milk; mix well.
3. Top with berries and walnuts.
4. Sprinkle with cinnamon if desired.

4 5
 BREAKFAST
CINNAMON NUTTY OATMEAL EGG ’N’ CHEESE SANDWICH
(Makes 1 serving) 1 (Makes 1 serving) 2
½ cup water Nonstick cooking spray
¼ cup old-fashioned rolled oats Nutritional Information 3 large egg whites Nutritional Information
(per serving): (per serving):
1 scoop Beachbody Whey Protein Powder, Calories. . . . . . . 299
1 whole wheat English muffin, toasted, split Calories. . . . . . . 300
Chocolate or Vanilla Flavor (or equivalent) Total Fat. . . . . . 10 g 1 oz. cheddar cheese (sliced) Total Fat. . . . . . 11 g
½ cup unsweetened almond milk, warmed Saturated Fat. . 2 g 2 slices medium tomato Saturated Fat. . 6 g
Cholesterol. . . . 35 mg Cholesterol. . . . 30 mg
½ cup fresh blueberries Sodium. . . . . . . 136 mg Sodium. . . . . . . 560 mg
1 Tbsp. chopped raw walnuts Carbohydrate. . 32 g 1. Heat medium nonstick skillet, lightly coated with spray, Carbohydrate. . 28 g
Fiber . . . . . . . . . 6 g over medium-low heat. Fiber . . . . . . . . . 3 g
¼ tsp. ground cinnamon (optional)
Sugars. . . . . . . . 11 g Sugars. . . . . . . . 3 g
Protein . . . . . . . 23 g
2. Add egg whites; cook, stirring frequently, for 2 to 3 minutes, Protein . . . . . . . 23 g
or until eggs are almost set.
1. Bring water to boil in medium saucepan over medium heat.
Add oats; cook, stirring frequently, for 4 to 5 minutes, 3. Top one muffin half with eggs, cheese, tomato, and second half.
or until oats begin to thicken. Remove from heat.
2. Place oatmeal in a medium serving bowl. Add protein powder
and almond milk; mix well.
3. Top with berries and walnuts.
4. Sprinkle with cinnamon if desired.

4 5
 BREAKFAST
BREAKFAST TEMPEH HASH CEREAL AND NUTS
(Makes 1 serving) 3 (Makes 1 serving) 4
1 tsp. olive oil ½ cup high-fiber bran cereal
¼ medium onion, finely chopped Nutritional Information ½ cup unsweetened vanilla almond milk Nutritional Information
(per serving): (per serving):
¾ cooked medium potato, diced Calories. . . . . . . 316
1 tsp. slivered raw almonds Calories. . . . . . . 313
3 oz. organic soy tempeh, finely chopped Total Fat. . . . . . 11 g 3 oz. grilled organic tempeh Total Fat. . . . . . 10 g
1 tsp. reduced-sodium soy sauce Saturated Fat. . 2 g (or 2 medium hard-boiled eggs) Saturated Fat. . 1 g
Cholesterol. . . . 0 mg Cholesterol. . . . 0 mg
Ground black pepper (to taste; optional) Sodium. . . . . . . 211 mg Sodium. . . . . . . 297 mg
1 green onion, sliced Carbohydrate. . 38 g 1. Place cereal, almond milk, and almonds Carbohydrate. . 45 g
Fiber . . . . . . . . . 5 g in a medium serving bowl. Fiber . . . . . . . . . 15 g
Sugars. . . . . . . . 3 g Sugars. . . . . . . . 11 g
2. Serve with tempeh or eggs on the side.
1. Heat oil in medium nonstick skillet over medium-high heat. Protein . . . . . . . 20 g Protein . . . . . . . 24 g
2. Add onion; cook, stirring frequently, for 3 to 4 minutes,
or until tender.
3. Add potato, tempeh, and soy sauce; cook, stirring frequently,
for 2 to 3 minutes, or until heated through.
4. Season with pepper if desired. Garnish with green onion; serve hot.

BERRY SMOOTHIE
(Makes 1 serving) 5
1 cup unsweetened vanilla almond milk
1 cup fresh or frozen berries Nutritional Information
(per serving):
1 scoop Greenberry Shakeology (or Beachbody
Calories. . . . . . . 303
Whey Protein Powder, Chocolate or Total Fat. . . . . . 9 g
Vanilla Flavor) Saturated Fat. . 0 g
1 Tbsp. flaxseeds Cholesterol. . . . 10 mg
Sodium. . . . . . . 279 mg
½ cup ice Carbohydrate. . 40 g
Fiber . . . . . . . . . 12 g
Sugars. . . . . . . . 23 g
1. Place almond milk, berries, Shakeology, flaxseeds, and ice
Protein . . . . . . . 20 g
in blender; cover. Blend until smooth.

6 7
 BREAKFAST
BREAKFAST TEMPEH HASH CEREAL AND NUTS
(Makes 1 serving) 3 (Makes 1 serving) 4
1 tsp. olive oil ½ cup high-fiber bran cereal
¼ medium onion, finely chopped Nutritional Information ½ cup unsweetened vanilla almond milk Nutritional Information
(per serving): (per serving):
¾ cooked medium potato, diced Calories. . . . . . . 316
1 tsp. slivered raw almonds Calories. . . . . . . 313
3 oz. organic soy tempeh, finely chopped Total Fat. . . . . . 11 g 3 oz. grilled organic tempeh Total Fat. . . . . . 10 g
1 tsp. reduced-sodium soy sauce Saturated Fat. . 2 g (or 2 medium hard-boiled eggs) Saturated Fat. . 1 g
Cholesterol. . . . 0 mg Cholesterol. . . . 0 mg
Ground black pepper (to taste; optional) Sodium. . . . . . . 211 mg Sodium. . . . . . . 297 mg
1 green onion, sliced Carbohydrate. . 38 g 1. Place cereal, almond milk, and almonds Carbohydrate. . 45 g
Fiber . . . . . . . . . 5 g in a medium serving bowl. Fiber . . . . . . . . . 15 g
Sugars. . . . . . . . 3 g Sugars. . . . . . . . 11 g
2. Serve with tempeh or eggs on the side.
1. Heat oil in medium nonstick skillet over medium-high heat. Protein . . . . . . . 20 g Protein . . . . . . . 24 g
2. Add onion; cook, stirring frequently, for 3 to 4 minutes,
or until tender.
3. Add potato, tempeh, and soy sauce; cook, stirring frequently,
for 2 to 3 minutes, or until heated through.
4. Season with pepper if desired. Garnish with green onion; serve hot.

BERRY SMOOTHIE
(Makes 1 serving) 5
1 cup unsweetened vanilla almond milk
1 cup fresh or frozen berries Nutritional Information
(per serving):
1 scoop Greenberry Shakeology (or Beachbody
Calories. . . . . . . 303
Whey Protein Powder, Chocolate or Total Fat. . . . . . 9 g
Vanilla Flavor) Saturated Fat. . 0 g
1 Tbsp. flaxseeds Cholesterol. . . . 10 mg
Sodium. . . . . . . 279 mg
½ cup ice Carbohydrate. . 40 g
Fiber . . . . . . . . . 12 g
Sugars. . . . . . . . 23 g
1. Place almond milk, berries, Shakeology, flaxseeds, and ice
Protein . . . . . . . 20 g
in blender; cover. Blend until smooth.

6 7
 BREAKFAST
CANADIAN BACON AND COTTAGE CHEESE WITH FRESH FRUIT
AVOCADO SANDWICH 6 (Makes 1 serving) 7
(Makes 1 serving)
1½ cups low-fat cottage cheese
2 slices whole-grain bread, toasted Nutritional Information ½ cup cubed cantaloupe Nutritional Information
(per serving): (per serving):
3 Tbsp. mashed ripe avocado Calories. . . . . . . 286
½ cup fresh blueberries Calories. . . . . . . 313
2 slices nitrite-free Canadian bacon (about 1 oz.) Total Fat. . . . . . 11 g Total Fat. . . . . . 3 g
Saturated Fat. . 1 g 1. Place cottage cheese, cantaloupe, Saturated Fat. . 2 g
2 slices medium tomato Cholesterol. . . . 20 mg Cholesterol. . . . 14 mg
and blueberries in a medium serving bowl.
Sodium. . . . . . . 579 mg Sodium. . . . . . . 58 mg
1. Spread one slice of toast with avocado. Carbohydrate. . 36 g Carbohydrate. . 26 g
Fiber . . . . . . . . . 11 g Fiber . . . . . . . . . 2 g
2. Top with Canadian bacon, tomato, and Sugars. . . . . . . . 3 g Sugars. . . . . . . . 23 g
other slice of toast. Protein . . . . . . . 17 g Protein . . . . . . . 43 g

8 9
 BREAKFAST
CANADIAN BACON AND COTTAGE CHEESE WITH FRESH FRUIT
AVOCADO SANDWICH 6 (Makes 1 serving) 7
(Makes 1 serving)
1½ cups low-fat cottage cheese
2 slices whole-grain bread, toasted Nutritional Information ½ cup cubed cantaloupe Nutritional Information
(per serving): (per serving):
3 Tbsp. mashed ripe avocado Calories. . . . . . . 286
½ cup fresh blueberries Calories. . . . . . . 313
2 slices nitrite-free Canadian bacon (about 1 oz.) Total Fat. . . . . . 11 g Total Fat. . . . . . 3 g
Saturated Fat. . 1 g 1. Place cottage cheese, cantaloupe, Saturated Fat. . 2 g
2 slices medium tomato Cholesterol. . . . 20 mg Cholesterol. . . . 14 mg
and blueberries in a medium serving bowl.
Sodium. . . . . . . 579 mg Sodium. . . . . . . 58 mg
1. Spread one slice of toast with avocado. Carbohydrate. . 36 g Carbohydrate. . 26 g
Fiber . . . . . . . . . 11 g Fiber . . . . . . . . . 2 g
2. Top with Canadian bacon, tomato, and Sugars. . . . . . . . 3 g Sugars. . . . . . . . 23 g
other slice of toast. Protein . . . . . . . 17 g Protein . . . . . . . 43 g

8 9
 BREAKFAST
BREAKFAST
SHAKEOLOGY BREAKFAST BARS GREEK YOGURT AND JAM PARFAIT
(Makes 9 servings, 1 bar each) 8 (Makes 1 serving) 9
4 scoops Chocolate Shakeology 1 cup nonfat plain Greek yogurt
2 cups quick-cooking oats Nutritional Information 4 tsp. all-fruit jam Nutritional Information
(per serving): (per serving):
½ cup chopped raw walnuts Calories. . . . . . . 294
¼ cup fresh blueberries Calories. . . . . . . 298
½ cup raisins Total Fat. . . . . . 14 g ¼ cup chopped fresh strawberries Total Fat. . . . . . 8 g
1 cup unsweetened almond milk Saturated Fat. . 3 g 2 Tbsp. pumpkin seed kernels Saturated Fat. . 1 g
Cholesterol. . . . 7 mg Cholesterol. . . . 0 mg
½ cup all-natural smooth peanut butter Sodium. . . . . . . 154 mg Sodium. . . . . . . 92 mg
Carbohydrate. . 30 g 1. Layer half of yogurt, jam, blueberries, strawberries, and Carbohydrate. . 33 g
Fiber . . . . . . . . . 6 g pumpkin seeds in a tall glass. Repeat with second layer; Fiber . . . . . . . . . 34 g
1. Combine Shakeology, oats, walnuts, and raisins in large Sugars. . . . . . . . 9 g Sugars. . . . . . . . 27 g
mixing bowl; mix well. serve immediately.
Protein . . . . . . . 15 g Protein . . . . . . . 28 g
2. Add almond milk and peanut butter; mix well with clean hands.
3. Press mixture into 8 x 8-inch baking pan; cover and refrigerate
for at least 3 hours.
4. Cut into 9 bars.

PB AND B SMOOTHIE
(Makes 1 serving) 10
1 cup unsweetened vanilla almond milk
½ medium banana, cut into chunks Nutritional Information
(per serving):
1 s coop Chocolate Shakeology (or Beachbody
Calories. . . . . . . 306
Whey Protein Powder, Chocolate or Total Fat. . . . . . 10 g
Vanilla Flavor) Saturated Fat. . 1 g
2 tsp. all-natural peanut butter Cholesterol. . . . 15 mg
Sodium. . . . . . . 307 mg
½ cup ice Carbohydrate. . 35 g
Fiber . . . . . . . . . 6 g
Sugars. . . . . . . . 17 g
1. Place almond milk, banana, Shakeology, peanut butter,
Protein . . . . . . . 22 g
and ice in blender; cover. Blend until smooth.

10 11
 BREAKFAST
BREAKFAST
SHAKEOLOGY BREAKFAST BARS GREEK YOGURT AND JAM PARFAIT
(Makes 9 servings, 1 bar each) 8 (Makes 1 serving) 9
4 scoops Chocolate Shakeology 1 cup nonfat plain Greek yogurt
2 cups quick-cooking oats Nutritional Information 4 tsp. all-fruit jam Nutritional Information
(per serving): (per serving):
½ cup chopped raw walnuts Calories. . . . . . . 294
¼ cup fresh blueberries Calories. . . . . . . 298
½ cup raisins Total Fat. . . . . . 14 g ¼ cup chopped fresh strawberries Total Fat. . . . . . 8 g
1 cup unsweetened almond milk Saturated Fat. . 3 g 2 Tbsp. pumpkin seed kernels Saturated Fat. . 1 g
Cholesterol. . . . 7 mg Cholesterol. . . . 0 mg
½ cup all-natural smooth peanut butter Sodium. . . . . . . 154 mg Sodium. . . . . . . 92 mg
Carbohydrate. . 30 g 1. Layer half of yogurt, jam, blueberries, strawberries, and Carbohydrate. . 33 g
Fiber . . . . . . . . . 6 g pumpkin seeds in a tall glass. Repeat with second layer; Fiber . . . . . . . . . 34 g
1. Combine Shakeology, oats, walnuts, and raisins in large Sugars. . . . . . . . 9 g Sugars. . . . . . . . 27 g
mixing bowl; mix well. serve immediately.
Protein . . . . . . . 15 g Protein . . . . . . . 28 g
2. Add almond milk and peanut butter; mix well with clean hands.
3. Press mixture into 8 x 8-inch baking pan; cover and refrigerate
for at least 3 hours.
4. Cut into 9 bars.

PB AND B SMOOTHIE
(Makes 1 serving) 10
1 cup unsweetened vanilla almond milk
½ medium banana, cut into chunks Nutritional Information
(per serving):
1 s coop Chocolate Shakeology (or Beachbody
Calories. . . . . . . 306
Whey Protein Powder, Chocolate or Total Fat. . . . . . 10 g
Vanilla Flavor) Saturated Fat. . 1 g
2 tsp. all-natural peanut butter Cholesterol. . . . 15 mg
Sodium. . . . . . . 307 mg
½ cup ice Carbohydrate. . 35 g
Fiber . . . . . . . . . 6 g
Sugars. . . . . . . . 17 g
1. Place almond milk, banana, Shakeology, peanut butter,
Protein . . . . . . . 22 g
and ice in blender; cover. Blend until smooth.

10 11
 LUNCH
LUNCH

VEGETARIAN CHILI WITH TOFU

(Makes 2 servings) 1
2 tsp. olive oil
½ medium onion, chopped Nutritional Information
(per serving):
2½ medium celery stalks, chopped Calories. . . . . . . 357
2 cloves garlic, chopped Total Fat. . . . . . 12 g
Saturated Fat. . 2 g
¼ cup water Cholesterol. . . . 0 mg
2 medium tomatoes, chopped Sodium. . . . . . . 806 mg
2 tsp. tomato paste Carbohydrate. . 38 g
Fiber . . . . . . . . . 10 g
½ cup canned kidney beans, drained Sugars. . . . . . . . 9 g
¾ cup canned black beans, drained Protein . . . . . . . 26 g

1 lb. firm tofu, diced

1 tsp. chili powder
¼ tsp. ground cumin
¼ tsp. sea salt

1. Heat oil in medium nonstick skillet over medium heat.

2. Add onion, celery, and garlic; cook, stirring frequently,
for 2 to 3 minutes, or until onion is tender.
3. Add water, tomatoes, tomato paste, kidney beans, black
beans, tofu, chili powder, cumin, and salt; mix well.
4. Bring to a boil. Reduce heat to low; cook at a gentle
boil, covered, for 5 minutes, or until heated through
and thickened.

12 13
 LUNCH
LUNCH

VEGETARIAN CHILI WITH TOFU

(Makes 2 servings) 1
2 tsp. olive oil
½ medium onion, chopped Nutritional Information
(per serving):
2½ medium celery stalks, chopped Calories. . . . . . . 357
2 cloves garlic, chopped Total Fat. . . . . . 12 g
Saturated Fat. . 2 g
¼ cup water Cholesterol. . . . 0 mg
2 medium tomatoes, chopped Sodium. . . . . . . 806 mg
2 tsp. tomato paste Carbohydrate. . 38 g
Fiber . . . . . . . . . 10 g
½ cup canned kidney beans, drained Sugars. . . . . . . . 9 g
¾ cup canned black beans, drained Protein . . . . . . . 26 g

1 lb. firm tofu, diced

1 tsp. chili powder
¼ tsp. ground cumin
¼ tsp. sea salt

1. Heat oil in medium nonstick skillet over medium heat.

2. Add onion, celery, and garlic; cook, stirring frequently,
for 2 to 3 minutes, or until onion is tender.
3. Add water, tomatoes, tomato paste, kidney beans, black
beans, tofu, chili powder, cumin, and salt; mix well.
4. Bring to a boil. Reduce heat to low; cook at a gentle
boil, covered, for 5 minutes, or until heated through
and thickened.

12 13
 LUNCH
MEDITERRANEAN SHRIMP SALAD TURKEY AVOCADO SANDWICH
(Makes 1 serving) 2 (Makes 1 serving) 3
10 to 12 raw medium shrimp, cleaned, 2 slices whole-grain bread
deveined (about 5 oz.) Nutritional Information 4 oz. low-sodium, nitrite-free turkey breast, Nutritional Information
5 medium asparagus spears, cooked, sliced (per serving): deli-sliced (per serving):
Calories. . . . . . . 355 Calories. . . . . . . 346
¼ cup canned hearts of palm, drained, sliced Total Fat. . . . . . 13 g ¹⁄6 medium avocado, sliced Total Fat. . . . . . 11 g
¼ cup canned artichoke hearts, packed in water, Saturated Fat. . 2 g 2 slices medium tomato Saturated Fat. . 2 g
drained, quartered Cholesterol. . . . 217 g Cholesterol. . . . 50 mg
Sodium. . . . . . . . . 1,325 mg Mustard (optional; to taste) Sodium. . . . . . . 725 mg
2 cups shredded romaine lettuce Carbohydrate. . 24 g Carbohydrate. . 41 g
1 Tbsp. extra-virgin olive oil Fiber . . . . . . . . . 10 g
1. Top one slice of bread with turkey, avocado, tomato,
Fiber . . . . . . . . . 7 g
Sugars. . . . . . . . 9 g Sugars. . . . . . . . 6 g
2 Tbsp. balsamic vinegar Protein . . . . . . . 37 g and mustard (if desired). Protein . . . . . . . 27 g
2. Top with other slice of bread.
1. Preheat grill on high.
2. Grill shrimp for 2 to 3 minutes on each side, or until they
turn opaque and firm; set aside.
3. Combine asparagus, hearts of palm, artichokes, and lettuce
in a large serving bowl.
4. Drizzle salad with oil and vinegar; toss gently to blend.
5. Top salad with shrimp.

14 15
 LUNCH
MEDITERRANEAN SHRIMP SALAD TURKEY AVOCADO SANDWICH
(Makes 1 serving) 2 (Makes 1 serving) 3
10 to 12 raw medium shrimp, cleaned, 2 slices whole-grain bread
deveined (about 5 oz.) Nutritional Information 4 oz. low-sodium, nitrite-free turkey breast, Nutritional Information
5 medium asparagus spears, cooked, sliced (per serving): deli-sliced (per serving):
Calories. . . . . . . 355 Calories. . . . . . . 346
¼ cup canned hearts of palm, drained, sliced Total Fat. . . . . . 13 g ¹⁄6 medium avocado, sliced Total Fat. . . . . . 11 g
¼ cup canned artichoke hearts, packed in water, Saturated Fat. . 2 g 2 slices medium tomato Saturated Fat. . 2 g
drained, quartered Cholesterol. . . . 217 g Cholesterol. . . . 50 mg
Sodium. . . . . . . . . 1,325 mg Mustard (optional; to taste) Sodium. . . . . . . 725 mg
2 cups shredded romaine lettuce Carbohydrate. . 24 g Carbohydrate. . 41 g
1 Tbsp. extra-virgin olive oil Fiber . . . . . . . . . 10 g
1. Top one slice of bread with turkey, avocado, tomato,
Fiber . . . . . . . . . 7 g
Sugars. . . . . . . . 9 g Sugars. . . . . . . . 6 g
2 Tbsp. balsamic vinegar Protein . . . . . . . 37 g and mustard (if desired). Protein . . . . . . . 27 g
2. Top with other slice of bread.
1. Preheat grill on high.
2. Grill shrimp for 2 to 3 minutes on each side, or until they
turn opaque and firm; set aside.
3. Combine asparagus, hearts of palm, artichokes, and lettuce
in a large serving bowl.
4. Drizzle salad with oil and vinegar; toss gently to blend.
5. Top salad with shrimp.

14 15
 LUNCH
TUNA SALAD IN A PITA SOUTHWEST CHICKEN SALAD
(Makes 1 serving) 4 (Makes 1 serving) 5
1 (3½-oz.) can solid white tuna, 2 oz. grilled chicken breast, boneless, skinless, diced
packed in water, drained Nutritional Information 3 Tbsp. fresh corn kernels (or canned) Nutritional Information
2 medium celery stalks, chopped (per serving): (per serving):
Calories. . . . . . . 375
2 Tbsp. canned black beans, drained Calories. . . . . . . 362
¼ medium carrot, shredded Total Fat. . . . . . 12 g ½ medium red bell pepper, chopped Total Fat. . . . . . 12 g
2 tsp. all-natural mayonnaise Saturated Fat. . 2 g
2 cups chopped romaine lettuce Saturated Fat. . 2 g
Cholesterol. . . . 33 mg Cholesterol. . . . 48 mg
1 tsp. fresh lemon juice Sodium. . . . . . . 763 mg 1 tsp. fresh lime juice Sodium. . . . . . . 65 mg
Ground black pepper (to taste; optional) Carbohydrate. . 43 g 1 tsp. extra-virgin olive oil Carbohydrate. . 40 g
Fiber . . . . . . . . . 8 g Fiber . . . . . . . . . 9 g
1 (6½-inch) whole wheat pita, ½ tsp. raw honey
Sugars. . . . . . . . 4 g Sugars. . . . . . . . 7 g
cut in half to make pockets Protein . . . . . . . 26 g 1 dash ground cumin Protein . . . . . . . 25 g
1 cup chopped romaine lettuce ¹⁄8 medium avocado, thinly sliced
2 slices medium tomato
1. C ombine chicken, corn, black beans, bell pepper, and lettuce
1. Combine tuna, celery, carrot, mayonnaise, lemon juice, in a large bowl; mix well. Set aside.
and pepper (if desired) in a large bowl; mix well. 2. Combine lime juice, oil, honey, and cumin in a small bowl; whisk to blend.
2. Fill pita with lettuce, tomato, and tuna mixture. 3. Drizzle dressing over salad; toss gently to blend.
4. Top with avocado.

16 17
 LUNCH
TUNA SALAD IN A PITA SOUTHWEST CHICKEN SALAD
(Makes 1 serving) 4 (Makes 1 serving) 5
1 (3½-oz.) can solid white tuna, 2 oz. grilled chicken breast, boneless, skinless, diced
packed in water, drained Nutritional Information 3 Tbsp. fresh corn kernels (or canned) Nutritional Information
2 medium celery stalks, chopped (per serving): (per serving):
Calories. . . . . . . 375
2 Tbsp. canned black beans, drained Calories. . . . . . . 362
¼ medium carrot, shredded Total Fat. . . . . . 12 g ½ medium red bell pepper, chopped Total Fat. . . . . . 12 g
2 tsp. all-natural mayonnaise Saturated Fat. . 2 g
2 cups chopped romaine lettuce Saturated Fat. . 2 g
Cholesterol. . . . 33 mg Cholesterol. . . . 48 mg
1 tsp. fresh lemon juice Sodium. . . . . . . 763 mg 1 tsp. fresh lime juice Sodium. . . . . . . 65 mg
Ground black pepper (to taste; optional) Carbohydrate. . 43 g 1 tsp. extra-virgin olive oil Carbohydrate. . 40 g
Fiber . . . . . . . . . 8 g Fiber . . . . . . . . . 9 g
1 (6½-inch) whole wheat pita, ½ tsp. raw honey
Sugars. . . . . . . . 4 g Sugars. . . . . . . . 7 g
cut in half to make pockets Protein . . . . . . . 26 g 1 dash ground cumin Protein . . . . . . . 25 g
1 cup chopped romaine lettuce ¹⁄8 medium avocado, thinly sliced
2 slices medium tomato
1. C ombine chicken, corn, black beans, bell pepper, and lettuce
1. Combine tuna, celery, carrot, mayonnaise, lemon juice, in a large bowl; mix well. Set aside.
and pepper (if desired) in a large bowl; mix well. 2. Combine lime juice, oil, honey, and cumin in a small bowl; whisk to blend.
2. Fill pita with lettuce, tomato, and tuna mixture. 3. Drizzle dressing over salad; toss gently to blend.
4. Top with avocado.

16 17
 LUNCH
LUNCH
TURKEY BURGER AVOCADO, TEMPEH, AND
(Makes 1 serving) 6 ALMOND SALAD 7
(Makes 1 serving)
3 oz. raw 93% lean ground turkey breast
2 Tbsp. chopped onion Nutritional Information 2 cups mixed salad greens Nutritional Information
(per serving): (per serving):
1 large egg white ¹⁄8 medium avocado, diced
Calories. . . . . . . 357 Calories. . . . . . . 340
3 fresh parsley sprigs, chopped Total Fat. . . . . . 10 g 2 tsp. sliced raw almonds Total Fat. . . . . . 14 g
1 dash hot pepper sauce (like Tabasco®) Saturated Fat. . 3 g Saturated Fat. . 2 g
3 oz. grilled organic tempeh, diced
Cholesterol. . . . 63 mg Cholesterol. . . . 0 mg
1 whole-grain bun Sodium. . . . . . . 497 mg 2 Tbsp. rice vinegar Sodium. . . . . . . 299 mg
Mustard (to taste; optional) Carbohydrate. . 38 g 2 tsp. reduced-sodium soy sauce Carbohydrate. . 37 g
Fiber . . . . . . . . . 4 g Fiber . . . . . . . . . 4 g
1 slice medium tomato Sugars. . . . . . . . 7 g 2 tsp. raw honey Sugars. . . . . . . . 15 g
Protein . . . . . . . 29 g ½ tsp. sesame oil Protein . . . . . . . 22 g
1. Preheat grill or broiler to high.
2. Combine turkey, onion, egg white, parsley, and hot sauce 1. Combine greens, avocado, almonds, and tempeh
in a medium bowl; form into a patty. in a large bowl; mix well. Set aside.
3. Grill or broil patty for about 5 minutes on each side, 2. Combine vinegar, soy sauce, honey, and oil
or to desired doneness. in a small bowl; whisk to blend.
4. Place patty on bottom bun; top with mustard (if desired), 3. Drizzle dressing over salad; toss gently to blend.
tomato, and top bun.

18 19
 LUNCH
LUNCH
TURKEY BURGER AVOCADO, TEMPEH, AND
(Makes 1 serving) 6 ALMOND SALAD 7
(Makes 1 serving)
3 oz. raw 93% lean ground turkey breast
2 Tbsp. chopped onion Nutritional Information 2 cups mixed salad greens Nutritional Information
(per serving): (per serving):
1 large egg white ¹⁄8 medium avocado, diced
Calories. . . . . . . 357 Calories. . . . . . . 340
3 fresh parsley sprigs, chopped Total Fat. . . . . . 10 g 2 tsp. sliced raw almonds Total Fat. . . . . . 14 g
1 dash hot pepper sauce (like Tabasco®) Saturated Fat. . 3 g Saturated Fat. . 2 g
3 oz. grilled organic tempeh, diced
Cholesterol. . . . 63 mg Cholesterol. . . . 0 mg
1 whole-grain bun Sodium. . . . . . . 497 mg 2 Tbsp. rice vinegar Sodium. . . . . . . 299 mg
Mustard (to taste; optional) Carbohydrate. . 38 g 2 tsp. reduced-sodium soy sauce Carbohydrate. . 37 g
Fiber . . . . . . . . . 4 g Fiber . . . . . . . . . 4 g
1 slice medium tomato Sugars. . . . . . . . 7 g 2 tsp. raw honey Sugars. . . . . . . . 15 g
Protein . . . . . . . 29 g ½ tsp. sesame oil Protein . . . . . . . 22 g
1. Preheat grill or broiler to high.
2. Combine turkey, onion, egg white, parsley, and hot sauce 1. Combine greens, avocado, almonds, and tempeh
in a medium bowl; form into a patty. in a large bowl; mix well. Set aside.
3. Grill or broil patty for about 5 minutes on each side, 2. Combine vinegar, soy sauce, honey, and oil
or to desired doneness. in a small bowl; whisk to blend.
4. Place patty on bottom bun; top with mustard (if desired), 3. Drizzle dressing over salad; toss gently to blend.
tomato, and top bun.

18 19
 LUNCH
LUNCH
TOFU AND BROCCOLI STIR-FRY GUACAMOLE VEGGIE BURGER
(Makes 1 serving) 8 (Makes 1 serving) 9
1½ tsp. olive oil 1 veggie burger patty
8 oz. firm tofu, cut into cubes Nutritional Information 3 Tbsp. mashed ripe avocado Nutritional Information
(per serving): (per serving):
2 cups broccoli florets ¼ tsp. fresh lime juice
Calories. . . . . . . 323 Calories. . . . . . . 342
2 Tbsp. reduced-sodium soy sauce Total Fat. . . . . . 18 g 2 Tbsp. fresh salsa Total Fat. . . . . . 12 g
Saturated Fat. . 1 g 1 whole-grain English muffin Saturated Fat. . 2 g
Cholesterol. . . . 0 mg Cholesterol. . . . 0 mg
1. Heat oil in large skillet over medium heat. Sodium. . . . . . . 687 mg Sodium. . . . . . . 563 mg
2. Add tofu and broccoli; cook, stirring frequently, for 5 minutes, Carbohydrate. . 18 g 1. Preheat grill or broiler to high. Carbohydrate. . 37 g
or until broccoli is tender. Fiber . . . . . . . . . 5 g Fiber . . . . . . . . . 7 g
2. Grill or broil patty for 3 to 4 minutes on each side,
Sugars. . . . . . . . 3 g Sugars. . . . . . . . 5 g
3. Add soy sauce; cook for 1 minute, or until well blended. or to desired doneness.
Protein . . . . . . . 24 g Protein . . . . . . . 21 g
3. While patty cooks, place avocado, lime juice,
and salsa in a small mixing bowl; mix well.
4. Top half of muffin with burger, avocado mixture,
and other half of muffin.

20 21
 LUNCH
LUNCH
TOFU AND BROCCOLI STIR-FRY GUACAMOLE VEGGIE BURGER
(Makes 1 serving) 8 (Makes 1 serving) 9
1½ tsp. olive oil 1 veggie burger patty
8 oz. firm tofu, cut into cubes Nutritional Information 3 Tbsp. mashed ripe avocado Nutritional Information
(per serving): (per serving):
2 cups broccoli florets ¼ tsp. fresh lime juice
Calories. . . . . . . 323 Calories. . . . . . . 342
2 Tbsp. reduced-sodium soy sauce Total Fat. . . . . . 18 g 2 Tbsp. fresh salsa Total Fat. . . . . . 12 g
Saturated Fat. . 1 g 1 whole-grain English muffin Saturated Fat. . 2 g
Cholesterol. . . . 0 mg Cholesterol. . . . 0 mg
1. Heat oil in large skillet over medium heat. Sodium. . . . . . . 687 mg Sodium. . . . . . . 563 mg
2. Add tofu and broccoli; cook, stirring frequently, for 5 minutes, Carbohydrate. . 18 g 1. Preheat grill or broiler to high. Carbohydrate. . 37 g
or until broccoli is tender. Fiber . . . . . . . . . 5 g Fiber . . . . . . . . . 7 g
2. Grill or broil patty for 3 to 4 minutes on each side,
Sugars. . . . . . . . 3 g Sugars. . . . . . . . 5 g
3. Add soy sauce; cook for 1 minute, or until well blended. or to desired doneness.
Protein . . . . . . . 24 g Protein . . . . . . . 21 g
3. While patty cooks, place avocado, lime juice,
and salsa in a small mixing bowl; mix well.
4. Top half of muffin with burger, avocado mixture,
and other half of muffin.

20 21
 LUNCH
LUNCH
CHICKPEA, QUINOA,
AND TEMPEH SALAD 10
(Makes 2 servings)

2 tsp. olive oil, divided use Nutritional Information

(per serving):
½ medium onion, coarsely chopped Calories. . . . . . . 353
4 oz. organic tempeh, diced Total Fat. . . . . . 12 g
Saturated Fat. . 2 g
1 clove garlic, finely chopped Cholesterol. . . . 0 mg
1 medium zucchini, chopped Sodium. . . . . . . 629 mg
10 cherry tomatoes, cut in half Carbohydrate. . 45 g
Fiber . . . . . . . . . 10 g
²⁄³ cup canned chickpeas Sugars. . . . . . . . 9 g
(garbanzo beans), drained Protein . . . . . . . 21 g
²⁄³ cup cooked quinoa, cooled
2 Tbsp. fresh lemon juice
½ tsp. sea salt
9 fresh parsley sprigs, chopped

1. Heat 1 tsp. oil in large nonstick skillet over medium-high heat.

2. Add onion and tempeh; cook, stirring frequently, for 2 to 3
minutes, or until onion is soft.
3. Add garlic, zucchini, tomatoes, chickpeas, and quinoa;
cook 3 to 4 minutes, or until vegetables begin to soften.
4. Place chickpea mixture in a large serving bowl; add remaining
1 tsp. oil, lemon juice, salt, and parsley; toss gently to blend.

22 23
 LUNCH
LUNCH
CHICKPEA, QUINOA,
AND TEMPEH SALAD 10
(Makes 2 servings)

2 tsp. olive oil, divided use Nutritional Information

(per serving):
½ medium onion, coarsely chopped Calories. . . . . . . 353
4 oz. organic tempeh, diced Total Fat. . . . . . 12 g
Saturated Fat. . 2 g
1 clove garlic, finely chopped Cholesterol. . . . 0 mg
1 medium zucchini, chopped Sodium. . . . . . . 629 mg
10 cherry tomatoes, cut in half Carbohydrate. . 45 g
Fiber . . . . . . . . . 10 g
²⁄³ cup canned chickpeas Sugars. . . . . . . . 9 g
(garbanzo beans), drained Protein . . . . . . . 21 g
²⁄³ cup cooked quinoa, cooled
2 Tbsp. fresh lemon juice
½ tsp. sea salt
9 fresh parsley sprigs, chopped

1. Heat 1 tsp. oil in large nonstick skillet over medium-high heat.

2. Add onion and tempeh; cook, stirring frequently, for 2 to 3
minutes, or until onion is soft.
3. Add garlic, zucchini, tomatoes, chickpeas, and quinoa;
cook 3 to 4 minutes, or until vegetables begin to soften.
4. Place chickpea mixture in a large serving bowl; add remaining
1 tsp. oil, lemon juice, salt, and parsley; toss gently to blend.

22 23
 DINNER
PASTA WITH SPINACH AND TOFU TUNA SALAD IN A TOMATO
(Makes 1 serving) 1 (Makes 1 serving) 2
1 tsp. olive oil 1 (6-oz.) can solid white tuna,
3½ oz. firm tofu, cut into small cubes Nutritional Information packed in water, drained Nutritional Information
(per serving): 1 medium celery stalk, chopped (per serving):
1 dash fine sea salt Calories. . . . . . . 360 Calories. . . . . . . 368
2 cups fresh baby spinach Total Fat. . . . . . 14 g ¼ medium red onion, chopped Total Fat. . . . . . 18 g
1 clove garlic, chopped Saturated Fat. . 2 g 4 tsp. mayonnaise Saturated Fat. . 3 g
Cholesterol. . . . 0 mg Cholesterol. . . . 85 mg
¾ cup cooked whole wheat pasta Sodium. . . . . . . 386 mg
1 tsp. Dijon mustard Sodium. . . . . . . 924 mg
¼ cup low-sodium tomato sauce Carbohydrate. . 40 g 1 large tomato, top sliced off, Carbohydrate. . 14 g
Fiber . . . . . . . . . 10 g inside hollowed out and discarded Fiber . . . . . . . . . 4 g
Sugars. . . . . . . . 3 g Sugars. . . . . . . . 2 g
1. Heat oil in medium nonstick skillet over Protein . . . . . . . 25 g Fresh parsley (for garnish; optional) Protein . . . . . . . 40 g
medium-high heat.
2. Add tofu and salt; cook, stirring frequently, 1. Combine tuna, celery, onion, mayonnaise,
for 2 to 3 minutes. and mustard in a medium bowl; mix well.
3. Add spinach and garlic; cook, stirring frequently, 2. Spoon tuna mixture into tomato.
for 1 to 2 minutes. 3. Garnish with parsley if desired.
4. Add pasta and tomato sauce; cook, stirring frequently,
for 2 minutes, or until heated through.

24 25
 DINNER
PASTA WITH SPINACH AND TOFU TUNA SALAD IN A TOMATO
(Makes 1 serving) 1 (Makes 1 serving) 2
1 tsp. olive oil 1 (6-oz.) can solid white tuna,
3½ oz. firm tofu, cut into small cubes Nutritional Information packed in water, drained Nutritional Information
(per serving): 1 medium celery stalk, chopped (per serving):
1 dash fine sea salt Calories. . . . . . . 360 Calories. . . . . . . 368
2 cups fresh baby spinach Total Fat. . . . . . 14 g ¼ medium red onion, chopped Total Fat. . . . . . 18 g
1 clove garlic, chopped Saturated Fat. . 2 g 4 tsp. mayonnaise Saturated Fat. . 3 g
Cholesterol. . . . 0 mg Cholesterol. . . . 85 mg
¾ cup cooked whole wheat pasta Sodium. . . . . . . 386 mg
1 tsp. Dijon mustard Sodium. . . . . . . 924 mg
¼ cup low-sodium tomato sauce Carbohydrate. . 40 g 1 large tomato, top sliced off, Carbohydrate. . 14 g
Fiber . . . . . . . . . 10 g inside hollowed out and discarded Fiber . . . . . . . . . 4 g
Sugars. . . . . . . . 3 g Sugars. . . . . . . . 2 g
1. Heat oil in medium nonstick skillet over Protein . . . . . . . 25 g Fresh parsley (for garnish; optional) Protein . . . . . . . 40 g
medium-high heat.
2. Add tofu and salt; cook, stirring frequently, 1. Combine tuna, celery, onion, mayonnaise,
for 2 to 3 minutes. and mustard in a medium bowl; mix well.
3. Add spinach and garlic; cook, stirring frequently, 2. Spoon tuna mixture into tomato.
for 1 to 2 minutes. 3. Garnish with parsley if desired.
4. Add pasta and tomato sauce; cook, stirring frequently,
for 2 minutes, or until heated through.

24 25
 DINNER
GRILLED TUNA OVER
MIXED GREENS 3
(Makes 1 serving)

2 oz. raw tuna steak Nutritional Information

(per serving):
Sea salt and ground black pepper Calories. . . . . . . 367
(to taste; optional) Total Fat. . . . . . 13 g
2 cups mixed salad greens Saturated Fat. . 3 g
Cholesterol. . . . 208 mg
1 medium tomato, chopped Sodium. . . . . . . 735 mg
¾ medium red onion, chopped Carbohydrate. . 40 g
Fiber . . . . . . . . . 8 g
1 tsp. capers Sugars. . . . . . . . 8 g
1 Tbsp. balsamic vinegar Protein . . . . . . . 25 g
1 tsp. extra-virgin olive oil
1 tsp. fresh lemon juice
²⁄³ cup diced cooked red potatoes,
with skin, cooled
1 large hard-boiled egg,
cut in quarters

1. Preheat grill or broiler to high.

2. Season tuna with salt and pepper, if desired.
3.  Grill or broil tuna for about 3 to 4 minutes on each side,
or to desired doneness.
4. Combine greens, tomato, onion, and capers in a
large serving bowl; mix well.
5. Combine vinegar, oil, and lemon juice in a small bowl;
whisk to blend.
6. Drizzle dressing over greens; toss gently to blend.
7. Top salad with tuna, potato, and eggs.

26 27
 DINNER
GRILLED TUNA OVER
MIXED GREENS 3
(Makes 1 serving)

2 oz. raw tuna steak Nutritional Information

(per serving):
Sea salt and ground black pepper Calories. . . . . . . 367
(to taste; optional) Total Fat. . . . . . 13 g
2 cups mixed salad greens Saturated Fat. . 3 g
Cholesterol. . . . 208 mg
1 medium tomato, chopped Sodium. . . . . . . 735 mg
¾ medium red onion, chopped Carbohydrate. . 40 g
Fiber . . . . . . . . . 8 g
1 tsp. capers Sugars. . . . . . . . 8 g
1 Tbsp. balsamic vinegar Protein . . . . . . . 25 g
1 tsp. extra-virgin olive oil
1 tsp. fresh lemon juice
²⁄³ cup diced cooked red potatoes,
with skin, cooled
1 large hard-boiled egg,
cut in quarters

1. Preheat grill or broiler to high.

2. Season tuna with salt and pepper, if desired.
3.  Grill or broil tuna for about 3 to 4 minutes on each side,
or to desired doneness.
4. Combine greens, tomato, onion, and capers in a
large serving bowl; mix well.
5. Combine vinegar, oil, and lemon juice in a small bowl;
whisk to blend.
6. Drizzle dressing over greens; toss gently to blend.
7. Top salad with tuna, potato, and eggs.

26 27
 DINNER
CURRIED QUINOA WITH TOFU,
PEAS, AND CASHEWS 4
(Makes 4 servings, 1 cup each)

1 cup dry quinoa, rinsed Nutritional Information

(per serving):
2 cups low-sodium organic vegetable broth Calories. . . . . . . 360
1 tsp. curry powder Total Fat. . . . . . 14 g
Saturated Fat. . 2 g
²⁄³ cup frozen peas Cholesterol. . . . 0 mg
¼ tsp. sea salt Sodium. . . . . . . 226 mg
2 tsp. olive oil Carbohydrate. . 40 g
Fiber . . . . . . . . . 6 g
½ medium onion, coarsely chopped Sugars. . . . . . . . 4 g
2 cloves garlic, finely chopped Protein . . . . . . . 20 g

12 oz. extra firm organic tofu, crumbled

¼ cup coarsely chopped raw cashews
12 fresh parsley sprigs, chopped
(or fresh cilantro)

1. Combine quinoa and broth in medium saucepan and

bring to a boil over high heat. Reduce heat to maintain
a gentle boil; cook, covered, for 15 minutes, or until
water has been absorbed.
2. Add curry powder, peas, and salt; mix well.
Remove from heat. Set aside.
3. Heat oil in medium nonstick skillet over medium heat.
4. Add onion, garlic, and tofu; cook, stirring frequently,
for 2 to 3 minutes, or until onion is tender.
5. Add onion mixture to quinoa mixture; mix well.
6. Serve each portion garnished with cashews and parsley.

28 29
 DINNER
CURRIED QUINOA WITH TOFU,
PEAS, AND CASHEWS 4
(Makes 4 servings, 1 cup each)

1 cup dry quinoa, rinsed Nutritional Information

(per serving):
2 cups low-sodium organic vegetable broth Calories. . . . . . . 360
1 tsp. curry powder Total Fat. . . . . . 14 g
Saturated Fat. . 2 g
²⁄³ cup frozen peas Cholesterol. . . . 0 mg
¼ tsp. sea salt Sodium. . . . . . . 226 mg
2 tsp. olive oil Carbohydrate. . 40 g
Fiber . . . . . . . . . 6 g
½ medium onion, coarsely chopped Sugars. . . . . . . . 4 g
2 cloves garlic, finely chopped Protein . . . . . . . 20 g

12 oz. extra firm organic tofu, crumbled

¼ cup coarsely chopped raw cashews
12 fresh parsley sprigs, chopped
(or fresh cilantro)

1. Combine quinoa and broth in medium saucepan and

bring to a boil over high heat. Reduce heat to maintain
a gentle boil; cook, covered, for 15 minutes, or until
water has been absorbed.
2. Add curry powder, peas, and salt; mix well.
Remove from heat. Set aside.
3. Heat oil in medium nonstick skillet over medium heat.
4. Add onion, garlic, and tofu; cook, stirring frequently,
for 2 to 3 minutes, or until onion is tender.
5. Add onion mixture to quinoa mixture; mix well.
6. Serve each portion garnished with cashews and parsley.

28 29
 DINNER
SMOKY TOMATO AND LENTIL SOUP LEMON-GARLIC SHRIMP
(Makes 1 serving) 5 AND ASPARAGUS 6
(Makes 1 serving)
2 tsp. olive oil
½ medium onion, chopped Nutritional Information 1 tsp. olive oil Nutritional Information
(per serving): (per serving):
¾ cup cooked lentils 3 oz. medium raw shrimp, cleaned and deveined
Calories. . . . . . . 365 Calories. . . . . . . 301
½ cup low-sodium organic vegetable broth Total Fat. . . . . . 10 g 2 cups sliced asparagus Total Fat. . . . . . 7 g
1 cup crushed tomatoes Saturated Fat. . 1 g Saturated Fat. . 1 g
1 clove garlic, chopped
Cholesterol. . . . 0 mg Cholesterol. . . . 130 mg
1 dash smoked paprika Sodium. . . . . . . 342 mg ¼ tsp. fine sea salt Sodium. . . . . . . 660 mg
1 pinch crushed red pepper (to taste; optional) Carbohydrate. . 47 g 1 Tbsp. fresh lemon juice Carbohydrate. . 36 g
Fiber . . . . . . . . . 17 g Fiber . . . . . . . . . 8 g
Sea salt and ground black pepper Sugars. . . . . . . . 14 g 1 tsp. chopped parsley Sugars. . . . . . . . 5 g
(to taste; optional) Protein . . . . . . . 18 g ½ cup cooked brown rice, hot Protein . . . . . . . 26 g

1. Heat oil in large nonstick skillet over medium-high heat. Tips/Modifications: 1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 2 to 3 minutes, If you don’t have cooked
lentils, you can use raw 2. Add shrimp, asparagus, garlic, and salt; cook, stirring frequently,
or until onion is tender. 2 to 3 minutes, or until shrimp are opaque and firm; remove from heat.
lentils, add 1 cup of water
3. Add lentils, broth, tomatoes, paprika, and red pepper (if desired); to the recipe and let the 3. Add lemon juice and parsley; toss gently to blend.
cook for 5 minutes, or until heated through. soup cook for an additional 4. Serve shrimp over rice.
4. Season with salt and black pepper if desired. 20 to 25 minutes.

30 31
 DINNER
SMOKY TOMATO AND LENTIL SOUP LEMON-GARLIC SHRIMP
(Makes 1 serving) 5 AND ASPARAGUS 6
(Makes 1 serving)
2 tsp. olive oil
½ medium onion, chopped Nutritional Information 1 tsp. olive oil Nutritional Information
(per serving): (per serving):
¾ cup cooked lentils 3 oz. medium raw shrimp, cleaned and deveined
Calories. . . . . . . 365 Calories. . . . . . . 301
½ cup low-sodium organic vegetable broth Total Fat. . . . . . 10 g 2 cups sliced asparagus Total Fat. . . . . . 7 g
1 cup crushed tomatoes Saturated Fat. . 1 g Saturated Fat. . 1 g
1 clove garlic, chopped
Cholesterol. . . . 0 mg Cholesterol. . . . 130 mg
1 dash smoked paprika Sodium. . . . . . . 342 mg ¼ tsp. fine sea salt Sodium. . . . . . . 660 mg
1 pinch crushed red pepper (to taste; optional) Carbohydrate. . 47 g 1 Tbsp. fresh lemon juice Carbohydrate. . 36 g
Fiber . . . . . . . . . 17 g Fiber . . . . . . . . . 8 g
Sea salt and ground black pepper Sugars. . . . . . . . 14 g 1 tsp. chopped parsley Sugars. . . . . . . . 5 g
(to taste; optional) Protein . . . . . . . 18 g ½ cup cooked brown rice, hot Protein . . . . . . . 26 g

1. Heat oil in large nonstick skillet over medium-high heat. Tips/Modifications: 1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 2 to 3 minutes, If you don’t have cooked
lentils, you can use raw 2. Add shrimp, asparagus, garlic, and salt; cook, stirring frequently,
or until onion is tender. 2 to 3 minutes, or until shrimp are opaque and firm; remove from heat.
lentils, add 1 cup of water
3. Add lentils, broth, tomatoes, paprika, and red pepper (if desired); to the recipe and let the 3. Add lemon juice and parsley; toss gently to blend.
cook for 5 minutes, or until heated through. soup cook for an additional 4. Serve shrimp over rice.
4. Season with salt and black pepper if desired. 20 to 25 minutes.

30 31
 DINNER
CHINESE CHICKEN SALAD
(Makes 1 serving) 7
1 tsp. sesame oil
2 Tbsp. rice vinegar Nutritional Information
(per serving):
1 tsp. reduced-sodium soy sauce
Calories. . . . . . . 361
½ head Napa cabbage (or green cabbage), Total Fat. . . . . . 9 g
sliced ¼-inch thick Saturated Fat. . 2 g
Cholesterol. . . . 73 g
¼ cup canned sliced water chestnuts, drained Sodium. . . . . . . 313 mg
2 Tbsp. slivered raw almonds Carbohydrate. . 42 g
¼ cup canned mandarin oranges, drained Fiber . . . . . . . . . 11 g
Sugars. . . . . . . . 26 g
1 green onion, sliced Protein . . . . . . . 30 g
4 oz. cooked chicken breast, boneless,
skinless, shredded

1. Combine oil, vinegar, and soy sauce in a small bowl;

whisk to blend. Set aside.
2. Combine cabbage, water chestnuts, almonds, oranges,
and green onion in a large bowl; toss gently to blend.
3. Drizzle with dressing; toss gently to blend.
4. Top with chicken.

32
33
 DINNER
CHINESE CHICKEN SALAD
(Makes 1 serving) 7
1 tsp. sesame oil
2 Tbsp. rice vinegar Nutritional Information
(per serving):
1 tsp. reduced-sodium soy sauce
Calories. . . . . . . 361
½ head Napa cabbage (or green cabbage), Total Fat. . . . . . 9 g
sliced ¼-inch thick Saturated Fat. . 2 g
Cholesterol. . . . 73 g
¼ cup canned sliced water chestnuts, drained Sodium. . . . . . . 313 mg
2 Tbsp. slivered raw almonds Carbohydrate. . 42 g
¼ cup canned mandarin oranges, drained Fiber . . . . . . . . . 11 g
Sugars. . . . . . . . 26 g
1 green onion, sliced Protein . . . . . . . 30 g
4 oz. cooked chicken breast, boneless,
skinless, shredded

1. Combine oil, vinegar, and soy sauce in a small bowl;

whisk to blend. Set aside.
2. Combine cabbage, water chestnuts, almonds, oranges,
and green onion in a large bowl; toss gently to blend.
3. Drizzle with dressing; toss gently to blend.
4. Top with chicken.

32
33
 DINNER
CHICKEN POMODORO
(Makes 1 serving) 8
1½ tsp. olive oil
3 oz. raw chicken breast, boneless, Nutritional Information
skinless, diced (per serving):
Calories. . . . . . . 367
½ cup crushed tomatoes Total Fat. . . . . . 10 g
1 clove garlic, chopped Saturated Fat. . 2 g
Cholesterol. . . . 50 mg
3 fresh basil leaves, chopped Sodium. . . . . . . 280 mg
1 cup cooked whole wheat pasta, hot Carbohydrate. . 44 g
Fiber . . . . . . . . . 8 g
Sugars. . . . . . . . 5 g
1. Heat oil in large nonstick skillet over medium-high heat. Protein . . . . . . . 26 g
2. Add chicken; cook, stirring frequently, for 3 to 4 minutes.
3. Add tomatoes, garlic, and basil; cook, stirring frequently,
for 2 to 3 minutes, until chicken is cooked through.
4. Serve chicken mixture over pasta.

34
35
 DINNER
CHICKEN POMODORO
(Makes 1 serving) 8
1½ tsp. olive oil
3 oz. raw chicken breast, boneless, Nutritional Information
skinless, diced (per serving):
Calories. . . . . . . 367
½ cup crushed tomatoes Total Fat. . . . . . 10 g
1 clove garlic, chopped Saturated Fat. . 2 g
Cholesterol. . . . 50 mg
3 fresh basil leaves, chopped Sodium. . . . . . . 280 mg
1 cup cooked whole wheat pasta, hot Carbohydrate. . 44 g
Fiber . . . . . . . . . 8 g
Sugars. . . . . . . . 5 g
1. Heat oil in large nonstick skillet over medium-high heat. Protein . . . . . . . 26 g
2. Add chicken; cook, stirring frequently, for 3 to 4 minutes.
3. Add tomatoes, garlic, and basil; cook, stirring frequently,
for 2 to 3 minutes, until chicken is cooked through.
4. Serve chicken mixture over pasta.

34
35
 DINNER
SESAME CHICKEN AND
GREEN BEAN STIR-FRY 9
(Makes 1 serving)

½ tsp. olive oil Nutritional Information

(per serving):
4 oz. raw chicken breast, boneless, skinless, Calories. . . . . . . 299
cut into bite-sized pieces Total Fat. . . . . . 8 g
½ cup steamed green beans Saturated Fat. . 1 g
Cholesterol. . . . 73 mg
1 tsp. reduced-sodium soy sauce Sodium. . . . . . . 306 mg
½ tsp. sesame seeds Carbohydrate. . 27 g
Fiber . . . . . . . . . 3 g
½ cup cooked brown rice, hot Sugars. . . . . . . . 1 g
Protein . . . . . . . 28 g
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add chicken; cook, stirring frequently, for 2 to 3 minutes,
or until cooked through.
3. Add green beans and soy sauce; cook, stirring frequently,
for 2 minutes, or until heated through.
4. Sprinkle with sesame seeds; toss gently to blend.
5. Serve with brown rice.

36 37
 DINNER
SESAME CHICKEN AND
GREEN BEAN STIR-FRY 9
(Makes 1 serving)

½ tsp. olive oil Nutritional Information

(per serving):
4 oz. raw chicken breast, boneless, skinless, Calories. . . . . . . 299
cut into bite-sized pieces Total Fat. . . . . . 8 g
½ cup steamed green beans Saturated Fat. . 1 g
Cholesterol. . . . 73 mg
1 tsp. reduced-sodium soy sauce Sodium. . . . . . . 306 mg
½ tsp. sesame seeds Carbohydrate. . 27 g
Fiber . . . . . . . . . 3 g
½ cup cooked brown rice, hot Sugars. . . . . . . . 1 g
Protein . . . . . . . 28 g
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add chicken; cook, stirring frequently, for 2 to 3 minutes,
or until cooked through.
3. Add green beans and soy sauce; cook, stirring frequently,
for 2 minutes, or until heated through.
4. Sprinkle with sesame seeds; toss gently to blend.
5. Serve with brown rice.

36 37
 DINNER
HERB-GRILLED COD
WITH FRESH SALSA 10
(Makes 1 serving)

10 oz. raw cod (or other white fish) Nutritional Information

(per serving):
1½ tsp. olive oil Calories. . . . . . . 321
Sea salt and ground black pepper Total Fat. . . . . . 9 g
(to taste; optional) Saturated Fat. . 1 g
Cholesterol. . . . 122 mg
2 Tbsp. chopped fresh herbs Sodium. . . . . . . 469 mg
(like oregano, thyme, or rosemary) Carbohydrate. . 4 g
¼ cup fresh tomato salsa (pico de gallo) Fiber . . . . . . . . . 1 g
Sugars. . . . . . . . 2 g
Fresh lemon wedges Protein . . . . . . . 51 g
(for garnish; optional)

1. Preheat grill on high.

2. Brush cod with oil; season with salt and pepper if desired.
3. Grill cod for about 5 minutes on each side, or until it flakes
easily when tested with a fork.
4. Place cod on a serving plate; top with herbs and salsa.
5. Serve with lemon if desired.

38
39
 DINNER
HERB-GRILLED COD
WITH FRESH SALSA 10
(Makes 1 serving)

10 oz. raw cod (or other white fish) Nutritional Information

(per serving):
1½ tsp. olive oil Calories. . . . . . . 321
Sea salt and ground black pepper Total Fat. . . . . . 9 g
(to taste; optional) Saturated Fat. . 1 g
Cholesterol. . . . 122 mg
2 Tbsp. chopped fresh herbs Sodium. . . . . . . 469 mg
(like oregano, thyme, or rosemary) Carbohydrate. . 4 g
¼ cup fresh tomato salsa (pico de gallo) Fiber . . . . . . . . . 1 g
Sugars. . . . . . . . 2 g
Fresh lemon wedges Protein . . . . . . . 51 g
(for garnish; optional)

1. Preheat grill on high.

2. Brush cod with oil; season with salt and pepper if desired.
3. Grill cod for about 5 minutes on each side, or until it flakes
easily when tested with a fork.
4. Place cod on a serving plate; top with herbs and salsa.
5. Serve with lemon if desired.

38
39
 SNACKS: 100 CALORIES
TOMATO AND 1 SKILLET-COOKED 2 MINTY YOGURT 4 AIR-POPPED POPCORN 5
CUCUMBER SALAD BRUSSELS SPROUTS CUCUMBER BOWL WITH RAISINS
(Makes 1 serving) (Makes 1 serving) (Makes 1 serving) (Makes 1 serving)

1 cup cherry tomatoes, 1 tsp. olive oil ¾ cup nonfat plain 1½ cups air-popped popcorn
cut in half 1 clove garlic, chopped Greek yogurt 2 Tbsp. raisins
1 medium cucumber, 1 tsp. chopped shallot ¼ medium cucumber,
coarsely chopped 1½ cups thinly sliced Brussels sprouts diced 1. Place popcorn and raisins in a large
1 tsp. extra-virgin olive oil 3 fresh mint leaves, serving bowl; mix well.
½ tsp. raw honey
1 Tbsp. vinegar (or pure maple syrup) finely chopped
Nutritional Information (per serving): Calories: 100
Sea salt and Sea salt and ground black Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 0 mg
ground black pepper pepper (to taste; optional) 1. Place yogurt, cucumber, and mint in a Sodium: 2 mg Carbohydrate: 24 g Fiber: 2 g
Sugars: 11 g Protein: 2 g
(to taste; optional) small serving bowl; mix well.

1. Heat oil in large nonstick skillet over Nutritional Information (per serving): Calories: 97
1. 
Combine tomatoes, cucumber, oil, medium-high heat. Total Fat: 0 g Saturated Fat: 0 g Cholesterol: 11 mg
and vinegar in a medium serving bowl. 2. Add garlic and shallot; cook, stirring frequently,
Sodium: 58 mg Carbohydrate: 8 g Fiber: 0 g
Sugars: 7 g Protein: 17 g
Season with salt and pepper if desired. for 1 to 2 minutes, or until garlic is tender.
3. Add Brussels sprouts and honey; cook,
Nutritional Information (per serving): Calories: 94
Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg stirring frequently, for 5 to 6 minutes,
Sodium: 279 mg Carbohydrate: 10 g Fiber: 3 g or until Brussels sprouts are tender.
Sugars: 7 g Protein: 3 g
4. Season with salt and pepper if desired.

Nutritional Information (per serving): Calories: 114

Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 301 mg
Carbohydrate: 16 g Fiber: 5 g Sugars: 6 g Protein: 5 g

FRUIT CUP 3
(Makes 1 serving)

1 cup fresh berries

(like strawberries,
raspberries, or blueberries)
¼ medium banana, sliced

1. Place berries and banana in a medium serving

bowl; toss gently to blend.

Nutritional Information (per serving): Calories: 99

Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 2 mg
Carbohydrate: 24 g Fiber: 6 g Sugars: 14 g Protein: 2 g

40 41
 SNACKS: 100 CALORIES
TOMATO AND 1 SKILLET-COOKED 2 MINTY YOGURT 4 AIR-POPPED POPCORN 5
CUCUMBER SALAD BRUSSELS SPROUTS CUCUMBER BOWL WITH RAISINS
(Makes 1 serving) (Makes 1 serving) (Makes 1 serving) (Makes 1 serving)

1 cup cherry tomatoes, 1 tsp. olive oil ¾ cup nonfat plain 1½ cups air-popped popcorn
cut in half 1 clove garlic, chopped Greek yogurt 2 Tbsp. raisins
1 medium cucumber, 1 tsp. chopped shallot ¼ medium cucumber,
coarsely chopped 1½ cups thinly sliced Brussels sprouts diced 1. Place popcorn and raisins in a large
1 tsp. extra-virgin olive oil 3 fresh mint leaves, serving bowl; mix well.
½ tsp. raw honey
1 Tbsp. vinegar (or pure maple syrup) finely chopped
Nutritional Information (per serving): Calories: 100
Sea salt and Sea salt and ground black Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 0 mg
ground black pepper pepper (to taste; optional) 1. Place yogurt, cucumber, and mint in a Sodium: 2 mg Carbohydrate: 24 g Fiber: 2 g
Sugars: 11 g Protein: 2 g
(to taste; optional) small serving bowl; mix well.

1. Heat oil in large nonstick skillet over Nutritional Information (per serving): Calories: 97
1. 
Combine tomatoes, cucumber, oil, medium-high heat. Total Fat: 0 g Saturated Fat: 0 g Cholesterol: 11 mg
and vinegar in a medium serving bowl. 2. Add garlic and shallot; cook, stirring frequently,
Sodium: 58 mg Carbohydrate: 8 g Fiber: 0 g
Sugars: 7 g Protein: 17 g
Season with salt and pepper if desired. for 1 to 2 minutes, or until garlic is tender.
3. Add Brussels sprouts and honey; cook,
Nutritional Information (per serving): Calories: 94
Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg stirring frequently, for 5 to 6 minutes,
Sodium: 279 mg Carbohydrate: 10 g Fiber: 3 g or until Brussels sprouts are tender.
Sugars: 7 g Protein: 3 g
4. Season with salt and pepper if desired.

Nutritional Information (per serving): Calories: 114

Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 301 mg
Carbohydrate: 16 g Fiber: 5 g Sugars: 6 g Protein: 5 g

FRUIT CUP 3
(Makes 1 serving)

1 cup fresh berries

(like strawberries,
raspberries, or blueberries)
¼ medium banana, sliced

1. Place berries and banana in a medium serving

bowl; toss gently to blend.

Nutritional Information (per serving): Calories: 99

Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 2 mg
Carbohydrate: 24 g Fiber: 6 g Sugars: 14 g Protein: 2 g

40 41
 SNACKS: 100 CALORIES
EDAMAME 6 VEGGIE STIR-FRY 8 SPINACH DIP 9 BERRY-BANANA 10
(Makes 1 serving) (Makes 1 serving) WITH VEGGIES SMOOTHIE
(Makes 4 servings) (Makes 1 serving)
½ cup shelled edamame, 1 tsp. olive oil
boiled or steamed 2 cups mixed vegetables ¾ cup low-fat cottage cheese ½ cup water
(like broccoli florets, ¾ cup nonfat plain yogurt ½ scoop Shakeology
1. Place edamame in a small serving bowl. cauliflower florets, (any flavor)
2 cups frozen spinach,
sliced carrots, sliced bell
Nutritional Information (per serving): Calories: 90 thawed, drained ¼ cup fresh or frozen
peppers, sliced onions,
Total Fat: 4 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 7 mg 2 cloves garlic, chopped raspberries
Carbohydrate: 7 g Fiber: 2 g Sugars: 8 g Protein: 7 g sliced mushrooms)
1 dash ground black pepper ¼ medium banana
1 Tbsp. reduced-sodium soy sauce
1 dash nutmeg ½ cup ice
1. Heat oil in large nonstick skillet over Raw veggies (such as
medium-high heat. carrot sticks, broccoli 1. P lace water, Shakeology, raspberries, banana,
florets, jicama sticks, and ice in blender. Cover. Blend until smooth.
2. Add vegetables; cook, stirring occasionally,
for 3 to 4 minutes, or until vegetables radishes, celery sticks, 2. Serve immediately.
are tender-crisp. and bell pepper wedges)
Tips/Modifications:
3. Add soy sauce; cook for 1 minute, For a thicker smoothie, add more ice.
until heated through. 1. Combine cottage cheese, yogurt,
spinach, garlic, black pepper, and Nutritional Information (per serving): Calories: 117
BLUEBERRY BREEZE 7 Nutritional Information (per serving): Calories: 107 nutmeg in a blender or food processor. Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 8 mg
Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg
SMOOTHIE Sodium: 521 mg Carbohydrate: 14 g Fiber: 3 g
Blend until almost smooth. Sodium: 60 mg Carbohydrate: 19 g Fiber: 4 g
Sugars: 9 g Protein: 10 g
(Makes 1 serving) Sugars: 5 g Protein: 5 g 2. Serve as a dip for veggies.

¼ cup fresh 100% orange juice Nutritional Information (per serving): Calories: 107
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 3 mg
¼ cup water Sodium: 247 mg Carbohydrate: 14 g Fiber: 7 g
½ scoop Shakeology (any flavor) Sugars: 6 g Protein: 11 g

2 Tbsp. blueberries, fresh or frozen

½ cup ice

1. Place orange juice, water, Shakeology,

blueberries, and ice in blender. Cover.
Blend until smooth.
2. Serve immediately.

Tips/Modifications:
For a thicker smoothie, add more ice.

Nutritional Information (per serving): Calories: 108

Total Fat: 0 g Saturated Fat: 0 g Cholesterol: 5 mg Sodium: 48 mg
Carbohydrate: 19 g Fiber: 2 g Sugars: 13 g Protein: 9 g

42 43
 SNACKS: 100 CALORIES
EDAMAME 6 VEGGIE STIR-FRY 8 SPINACH DIP 9 BERRY-BANANA 10
(Makes 1 serving) (Makes 1 serving) WITH VEGGIES SMOOTHIE
(Makes 4 servings) (Makes 1 serving)
½ cup shelled edamame, 1 tsp. olive oil
boiled or steamed 2 cups mixed vegetables ¾ cup low-fat cottage cheese ½ cup water
(like broccoli florets, ¾ cup nonfat plain yogurt ½ scoop Shakeology
1. Place edamame in a small serving bowl. cauliflower florets, (any flavor)
2 cups frozen spinach,
sliced carrots, sliced bell
Nutritional Information (per serving): Calories: 90 thawed, drained ¼ cup fresh or frozen
peppers, sliced onions,
Total Fat: 4 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 7 mg 2 cloves garlic, chopped raspberries
Carbohydrate: 7 g Fiber: 2 g Sugars: 8 g Protein: 7 g sliced mushrooms)
1 dash ground black pepper ¼ medium banana
1 Tbsp. reduced-sodium soy sauce
1 dash nutmeg ½ cup ice
1. Heat oil in large nonstick skillet over Raw veggies (such as
medium-high heat. carrot sticks, broccoli 1. P lace water, Shakeology, raspberries, banana,
florets, jicama sticks, and ice in blender. Cover. Blend until smooth.
2. Add vegetables; cook, stirring occasionally,
for 3 to 4 minutes, or until vegetables radishes, celery sticks, 2. Serve immediately.
are tender-crisp. and bell pepper wedges)
Tips/Modifications:
3. Add soy sauce; cook for 1 minute, For a thicker smoothie, add more ice.
until heated through. 1. Combine cottage cheese, yogurt,
spinach, garlic, black pepper, and Nutritional Information (per serving): Calories: 117
BLUEBERRY BREEZE 7 Nutritional Information (per serving): Calories: 107 nutmeg in a blender or food processor. Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 8 mg
Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg
SMOOTHIE Sodium: 521 mg Carbohydrate: 14 g Fiber: 3 g
Blend until almost smooth. Sodium: 60 mg Carbohydrate: 19 g Fiber: 4 g
Sugars: 9 g Protein: 10 g
(Makes 1 serving) Sugars: 5 g Protein: 5 g 2. Serve as a dip for veggies.

¼ cup fresh 100% orange juice Nutritional Information (per serving): Calories: 107
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 3 mg
¼ cup water Sodium: 247 mg Carbohydrate: 14 g Fiber: 7 g
½ scoop Shakeology (any flavor) Sugars: 6 g Protein: 11 g

2 Tbsp. blueberries, fresh or frozen

½ cup ice

1. Place orange juice, water, Shakeology,

blueberries, and ice in blender. Cover.
Blend until smooth.
2. Serve immediately.

Tips/Modifications:
For a thicker smoothie, add more ice.

Nutritional Information (per serving): Calories: 108

Total Fat: 0 g Saturated Fat: 0 g Cholesterol: 5 mg Sodium: 48 mg
Carbohydrate: 19 g Fiber: 2 g Sugars: 13 g Protein: 9 g

42 43
 SNACKS: 150 CALORIES
VEGGIES AND 1 CELERY, CASHEW 2 VANILLA-MOCHA 3 APPLE AND 5
HUMMUS BUTTER, AND DRIED SMOOTHIE PEANUT BUTTER
(Makes 1 serving) CRANBERRIES (Makes 1 serving) (Makes 1 serving)

(Makes 1 serving)
¼ cup hummus (homemade 1 cup brewed black 1 medium apple
or store-bought) 1 Tbsp. all-natural cashew butter coffee, cooled 2 tsp. all-natural peanut butter
½ medium cucumber, sliced 1 medium celery stalk 1 scoop Chocolate Shakeology
½ medium bell 2 Tbsp. dried cranberries ½ tsp. pure vanilla extract 1. Cut apple in half. Remove stem;
pepper, sliced 1 cup ice scoop out seeds with a spoon.
8 baby carrots 2. Fill each half with peanut butter.
1. Spread cashew butter on celery.
2. Top with cranberries. 1.  Place coffee, Shakeology, vanilla extract, and
Nutritional Information (per serving): Calories: 158
1. Serve hummus as a dip with cucumber, ice in blender. Cover. Blend until smooth. Total Fat: 6 g Saturated Fat: 1 g Cholesterol: 0 mg
bell pepper, and carrots. Nutritional Information (per serving): Calories: 153 2. Serve immediately. Sodium: 53 mg Carbohydrate: 28 g Fiber: 5 g
Total Fat: 8 g Saturated Fat: 2 g Cholesterol: 0 mg Sugars: 20 g Protein: 3 g
Nutritional Information (per serving): Calories: 154
Sodium: 130 mg Carbohydrate: 19 g Fiber: 2 g Tips/modifications:
Sugars: 12 g Protein: 3 g For a thicker smoothie, add more ice.
Total Fat: 6 g Saturated Fat: 1 g Cholesterol: 0 mg
Sodium: 299 mg Carbohydrate: 20 g Fiber: 8 g
Sugars: 7 g Protein: 6 g Nutritional Information (per serving): Calories: 159
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 15 mg Sodium: 111 mg
Carbohydrate: 17 g Fiber: 3 g Sugars: 9 g Protein: 18 g

STRAWBERRY-LIME 4
SMOOTHIE
(Makes 1 serving)

1 cup water
1 scoop Greenberry Shakeology
¼ cup chopped strawberries
2 tsp. fresh lime juice
1 cup ice

1.  Place water, Shakeology, strawberries,

lime juice, and ice in blender. Cover.
Blend until smooth.
2. Serve immediately.

Tips/modifications:
For a thicker smoothie, add more ice.

Nutritional Information (per serving): Calories: 156

Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 10 mg Sodium: 108 mg
Carbohydrate: 23 g Fiber: 4 g Sugars: 13 g Protein: 16 g
44 45
 SNACKS: 150 CALORIES
VEGGIES AND 1 CELERY, CASHEW 2 VANILLA-MOCHA 3 APPLE AND 5
HUMMUS BUTTER, AND DRIED SMOOTHIE PEANUT BUTTER
(Makes 1 serving) CRANBERRIES (Makes 1 serving) (Makes 1 serving)

(Makes 1 serving)
¼ cup hummus (homemade 1 cup brewed black 1 medium apple
or store-bought) 1 Tbsp. all-natural cashew butter coffee, cooled 2 tsp. all-natural peanut butter
½ medium cucumber, sliced 1 medium celery stalk 1 scoop Chocolate Shakeology
½ medium bell 2 Tbsp. dried cranberries ½ tsp. pure vanilla extract 1. Cut apple in half. Remove stem;
pepper, sliced 1 cup ice scoop out seeds with a spoon.
8 baby carrots 2. Fill each half with peanut butter.
1. Spread cashew butter on celery.
2. Top with cranberries. 1.  Place coffee, Shakeology, vanilla extract, and
Nutritional Information (per serving): Calories: 158
1. Serve hummus as a dip with cucumber, ice in blender. Cover. Blend until smooth. Total Fat: 6 g Saturated Fat: 1 g Cholesterol: 0 mg
bell pepper, and carrots. Nutritional Information (per serving): Calories: 153 2. Serve immediately. Sodium: 53 mg Carbohydrate: 28 g Fiber: 5 g
Total Fat: 8 g Saturated Fat: 2 g Cholesterol: 0 mg Sugars: 20 g Protein: 3 g
Nutritional Information (per serving): Calories: 154
Sodium: 130 mg Carbohydrate: 19 g Fiber: 2 g Tips/modifications:
Sugars: 12 g Protein: 3 g For a thicker smoothie, add more ice.
Total Fat: 6 g Saturated Fat: 1 g Cholesterol: 0 mg
Sodium: 299 mg Carbohydrate: 20 g Fiber: 8 g
Sugars: 7 g Protein: 6 g Nutritional Information (per serving): Calories: 159
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 15 mg Sodium: 111 mg
Carbohydrate: 17 g Fiber: 3 g Sugars: 9 g Protein: 18 g

STRAWBERRY-LIME 4
SMOOTHIE
(Makes 1 serving)

1 cup water
1 scoop Greenberry Shakeology
¼ cup chopped strawberries
2 tsp. fresh lime juice
1 cup ice

1.  Place water, Shakeology, strawberries,

lime juice, and ice in blender. Cover.
Blend until smooth.
2. Serve immediately.

Tips/modifications:
For a thicker smoothie, add more ice.

Nutritional Information (per serving): Calories: 156

Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 10 mg Sodium: 108 mg
Carbohydrate: 23 g Fiber: 4 g Sugars: 13 g Protein: 16 g
44 45
 SNACKS: 150 CALORIES
TURKEY AND CHEESE 6 GREEK EGGS 8 WHOLE-GRAIN 9 PROSCIUTTO 10
ON RICE CAKE (Makes 1 serving) CRACKERS WITH AND MELON WITH
(Makes 1 serving)
2 hard-boiled eggs, NUT BUTTER AND BOCCONCINI
1 oz. low-sodium, nitrite-free cut in half lengthwise, STRAWBERRIES (Makes 1 serving)

turkey breast, deli-sliced yolks discarded (Makes 1 serving)

2 slices prosciutto, sliced
¾ oz. provolone cheese ¼ cup hummus (homemade (about 3 oz.)
or store-bought) 1 Tbsp. all-natural hazelnut
1 multigrain rice cake butter (or almond butter) 2 slices medium cantaloupe
1 dash ground paprika
5 cherry tomatoes 2 whole-grain crackers 4 small mozzarella cheese
1 tsp. raw honey balls (bocconcini) (½ oz.)
1. Fill each egg white half with
1. Place turkey and cheese on top of rice cake. (or pure maple syrup)
1 Tbsp. hummus.
2. Serve with tomatoes. 1 medium strawberry, 1. Wrap prosciutto around each
2. Sprinkle each half evenly with paprika.
cantaloupe slice.
Nutritional Information (per serving): Calories: 150
Serve immediately. sliced
2. Serve with cheese.
Total Fat: 7 g Saturated Fat: 4 g Cholesterol: 27 mg Sodium: 333 mg
Carbohydrate: 11 g Fiber: 1 g Sugars: 3 g Protein: 12 g Nutritional Information (per serving): Calories: 144
Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg
1. Spread hazelnut butter on crackers. Nutritional Information (per serving): Calories: 159
Sodium: 259 mg Carbohydrate: 13 g Fiber: 3 g 2. Drizzle with honey. Total Fat: 11 g Saturated Fat: 5 g Cholesterol: 53 mg
Sugars: 1 g Protein: 10 g Sodium: 702 mg Carbohydrate: 6 g Fiber: 0 g
3. Garnish with strawberry slices. Sugars: 4 g Protein: 14 g

Nutritional Information (per serving): Calories: 154

Total Fat: 9 g Saturated Fat: 1 g Cholesterol: 0 mg
Sodium: 23 mg Carbohydrate: 18 g Fiber: 2 g
Sugars: 7 g Protein: 3 g

WATERMELON WITH 7
FETA AND MINT
(Makes 1 serving)

1 cup cubed watermelon

¼ cup crumbled feta cheese
6 fresh mint leaves, chopped

1. Combine watermelon, feta cheese,

and mint in a medium bowl; mix well.

Nutritional Information (per serving): Calories: 147

Total Fat: 8 g Saturated Fat: 6 g Cholesterol: 33 mg Sodium: 422 mg
Carbohydrate: 13 g Fiber: 1 g Sugars: 11 g Protein: 6 g

46 47
 SNACKS: 150 CALORIES
TURKEY AND CHEESE 6 GREEK EGGS 8 WHOLE-GRAIN 9 PROSCIUTTO 10
ON RICE CAKE (Makes 1 serving) CRACKERS WITH AND MELON WITH
(Makes 1 serving)
2 hard-boiled eggs, NUT BUTTER AND BOCCONCINI
1 oz. low-sodium, nitrite-free cut in half lengthwise, STRAWBERRIES (Makes 1 serving)

turkey breast, deli-sliced yolks discarded (Makes 1 serving)

2 slices prosciutto, sliced
¾ oz. provolone cheese ¼ cup hummus (homemade (about 3 oz.)
or store-bought) 1 Tbsp. all-natural hazelnut
1 multigrain rice cake butter (or almond butter) 2 slices medium cantaloupe
1 dash ground paprika
5 cherry tomatoes 2 whole-grain crackers 4 small mozzarella cheese
1 tsp. raw honey balls (bocconcini) (½ oz.)
1. Fill each egg white half with
1. Place turkey and cheese on top of rice cake. (or pure maple syrup)
1 Tbsp. hummus.
2. Serve with tomatoes. 1 medium strawberry, 1. Wrap prosciutto around each
2. Sprinkle each half evenly with paprika.
cantaloupe slice.
Nutritional Information (per serving): Calories: 150
Serve immediately. sliced
2. Serve with cheese.
Total Fat: 7 g Saturated Fat: 4 g Cholesterol: 27 mg Sodium: 333 mg
Carbohydrate: 11 g Fiber: 1 g Sugars: 3 g Protein: 12 g Nutritional Information (per serving): Calories: 144
Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 0 mg
1. Spread hazelnut butter on crackers. Nutritional Information (per serving): Calories: 159
Sodium: 259 mg Carbohydrate: 13 g Fiber: 3 g 2. Drizzle with honey. Total Fat: 11 g Saturated Fat: 5 g Cholesterol: 53 mg
Sugars: 1 g Protein: 10 g Sodium: 702 mg Carbohydrate: 6 g Fiber: 0 g
3. Garnish with strawberry slices. Sugars: 4 g Protein: 14 g

Nutritional Information (per serving): Calories: 154

Total Fat: 9 g Saturated Fat: 1 g Cholesterol: 0 mg
Sodium: 23 mg Carbohydrate: 18 g Fiber: 2 g
Sugars: 7 g Protein: 3 g

WATERMELON WITH 7
FETA AND MINT
(Makes 1 serving)

1 cup cubed watermelon

¼ cup crumbled feta cheese
6 fresh mint leaves, chopped

1. Combine watermelon, feta cheese,

and mint in a medium bowl; mix well.

Nutritional Information (per serving): Calories: 147

Total Fat: 8 g Saturated Fat: 6 g Cholesterol: 33 mg Sodium: 422 mg
Carbohydrate: 13 g Fiber: 1 g Sugars: 11 g Protein: 6 g

46 47
 SNACKS: 200 CALORIES
CHOCOLATE-SPICE 1 NUT AND BANANA 3 CHOCOLATE-BANANA 4 COTTAGE CHEESE, 5
SMOOTHIE SNACK WRAP SMOOTHIE APPLESAUCE, AND
(Makes 1 serving) (Makes 1 serving) (Makes 1 serving) CINNAMON
(Makes 1 serving)
²⁄ ³ cup nonfat milk 1  (6-inch) whole 1 cup water
¼ cup water wheat tortilla ½ medium banana, 1 cup low-fat cottage cheese
1 scoop Chocolate Shakeology 2 tsp. all-natural nut butter cut into chunks ¹⁄ ³ cup unsweetened applesauce
½ tsp. ground cinnamon ½ medium banana, sliced 1 scoop Chocolate Shakeology 1 dash ground cinnamon
¼ tsp. ground nutmeg 1 cup ice
1 cup ice 1. Spread tortilla with nut butter. 1. Place cottage cheese and applesauce
2. Top with banana; roll. 1. Place water, banana, Shakeology, and ice in a medium bowl.
in blender. Cover; blend until smooth. 2. Sprinkle with cinnamon.
1. Place milk, water, Shakeology, cinnamon, nutmeg, Nutritional Information (per serving): Calories: 208
and ice in blender. Cover. Blend until smooth. Total Fat: 8 g Saturated Fat: 1 g Cholesterol: 0 mg Tips/modifications: Nutritional Information (per serving): Calories: 197
Sodium: 206 mg Carbohydrate: 31 g Fiber: 4 g
For a thicker smoothie, add more ice. Total Fat: 2 g Saturated Fat: 1 g Cholesterol: 9 mg
Tips/modifications: Sugars: 3 g Protein: 6 g
Sodium: 29 mg Carbohydrate: 16 g Fiber: 1 g
For a thicker smoothie, add more ice. Nutritional Information (per serving): Calories: 203
Sugars: 14 g Protein: 28 g
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 15 mg
Nutritional Information (per serving): Calories: 211 Sodium: 110 mg Carbohydrate: 30 g Fiber: 5 g
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 18 mg Sodium: 169 mg Sugars: 16 g Protein: 19 g
Carbohydrate: 26 g Fiber: 4 g Sugars: 18 g Protein: 24 g

ALMOND PARADISE 2
SMOOTHIE
(Makes 1 serving)

½ cup unsweetened almond milk

½ cup water
1 tsp. all-natural almond butter
1 scoop Shakeology (any flavor)
1 cup ice

1. Place almond milk, water, almond butter,

Shakeology, and ice in blender. Cover.
Blend until smooth.

Tips/modifications:
For a thicker smoothie, add more ice.

Nutritional Information (per serving): Calories: 212

Total Fat: 6 g Saturated Fat: 0 g Cholesterol: 10 mg Sodium: 290 mg
Carbohydrate: 23 g Fiber: 5 g Sugars: 9 g Protein: 18 g
48 49
 SNACKS: 200 CALORIES
CHOCOLATE-SPICE 1 NUT AND BANANA 3 CHOCOLATE-BANANA 4 COTTAGE CHEESE, 5
SMOOTHIE SNACK WRAP SMOOTHIE APPLESAUCE, AND
(Makes 1 serving) (Makes 1 serving) (Makes 1 serving) CINNAMON
(Makes 1 serving)
²⁄ ³ cup nonfat milk 1  (6-inch) whole 1 cup water
¼ cup water wheat tortilla ½ medium banana, 1 cup low-fat cottage cheese
1 scoop Chocolate Shakeology 2 tsp. all-natural nut butter cut into chunks ¹⁄ ³ cup unsweetened applesauce
½ tsp. ground cinnamon ½ medium banana, sliced 1 scoop Chocolate Shakeology 1 dash ground cinnamon
¼ tsp. ground nutmeg 1 cup ice
1 cup ice 1. Spread tortilla with nut butter. 1. Place cottage cheese and applesauce
2. Top with banana; roll. 1. Place water, banana, Shakeology, and ice in a medium bowl.
in blender. Cover; blend until smooth. 2. Sprinkle with cinnamon.
1. Place milk, water, Shakeology, cinnamon, nutmeg, Nutritional Information (per serving): Calories: 208
and ice in blender. Cover. Blend until smooth. Total Fat: 8 g Saturated Fat: 1 g Cholesterol: 0 mg Tips/modifications: Nutritional Information (per serving): Calories: 197
Sodium: 206 mg Carbohydrate: 31 g Fiber: 4 g
For a thicker smoothie, add more ice. Total Fat: 2 g Saturated Fat: 1 g Cholesterol: 9 mg
Tips/modifications: Sugars: 3 g Protein: 6 g
Sodium: 29 mg Carbohydrate: 16 g Fiber: 1 g
For a thicker smoothie, add more ice. Nutritional Information (per serving): Calories: 203
Sugars: 14 g Protein: 28 g
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 15 mg
Nutritional Information (per serving): Calories: 211 Sodium: 110 mg Carbohydrate: 30 g Fiber: 5 g
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 18 mg Sodium: 169 mg Sugars: 16 g Protein: 19 g
Carbohydrate: 26 g Fiber: 4 g Sugars: 18 g Protein: 24 g

ALMOND PARADISE 2
SMOOTHIE
(Makes 1 serving)

½ cup unsweetened almond milk

½ cup water
1 tsp. all-natural almond butter
1 scoop Shakeology (any flavor)
1 cup ice

1. Place almond milk, water, almond butter,

Shakeology, and ice in blender. Cover.
Blend until smooth.

Tips/modifications:
For a thicker smoothie, add more ice.

Nutritional Information (per serving): Calories: 212

Total Fat: 6 g Saturated Fat: 0 g Cholesterol: 10 mg Sodium: 290 mg
Carbohydrate: 23 g Fiber: 5 g Sugars: 9 g Protein: 18 g
48 49
 SNACKS: 200 CALORIES
REFRIED BEAN DIP 6 TURKEY ROLL-UPS 7 CITRUS-BERRY 8 WAFFLE SANDWICH 10
WITH CARROTS (Makes 1 serving) SMOOTHIE (Makes 1 serving)

AND CRISPBREAD ²⁄ ³ cup low-fat cottage cheese (Makes 1 serving)

1 whole wheat waffle,
(Makes 1 serving) 2 oz. low-sodium, nitrite-free ¼ cup 100% orange juice toasted, cut in half
½ cup vegetarian refried beans turkey breast, deli-sliced ¾ cup water 1 Tbsp. all-natural almond butter
1 medium red bell pepper, (or any nut butter)
2 oz. pico de gallo ½ cup fresh or frozen
(fresh tomato salsa) sliced thin mixed berries 1 Tbsp. organic apple butter
8 baby carrots 1 scoop Greenberry Shakeology
1. Place a large spoonful of cottage cheese 1. Top half of waffle with almond butter,
2 slices fiber crispbread 1 cup ice
on each turkey slice; roll. apple butter, and other half of waffle.
2. Serve turkey rolls with bell pepper slices.
1. Combine beans and pico de gallo in a small 1. Place orange juice, water, berries, Shakeology, Nutritional Information (per serving): Calories: 203
bowl; mix well. Heat if desired. Nutritional Information (per serving): Calories: 195 and ice in blender. Cover; blend until smooth. Total Fat: 12 g Saturated Fat: 1 g Cholesterol: 0 mg
Sodium: 215 mg Carbohydrate: 26 g Fiber: 3 g
2. Serve bean dip with carrots and crisp bread. Total Fat: 3 g Saturated Fat: 1 g Cholesterol: 31 mg
Sodium: 264 mg Carbohydrate: 12 g Fiber: 2 g Tips/Modifications: Sugars: 11 g Protein: 7 g
Sugars: 10 g Protein: 30 g For a thicker smoothie, add more ice.
Nutritional Information (per serving): Calories: 203
Total Fat: 2 g Saturated Fat: 0 g Cholesterol: 0 mg
Nutritional Information (per serving): Calories: 208
Sodium: 843 mg Carbohydrate: 41 g Fiber: 12 g
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 10 mg
Sugars: 7 g Protein: 10 g
Sodium: 103 mg Carbohydrate: 34 g Fiber: 5 g
Sugars: 22 g Protein: 17 g

CRUNCHY YOGURT 9
PARFAIT
(Makes 1 serving)

¾ cup nonfat plain

Greek yogurt
½ cup high-fiber cereal
2 tsp. raisins

1. Layer half of yogurt, cereal, and raisins

in a tall glass. Repeat with second layer;
serve immediately.

Nutritional Information (per serving): Calories: 194

Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 11 mg
Sodium: 163 mg Carbohydrate: 35 g Fiber: 6 g
Sugars: 17 g Protein: 19 g

50 51
 SNACKS: 200 CALORIES
REFRIED BEAN DIP 6 TURKEY ROLL-UPS 7 CITRUS-BERRY 8 WAFFLE SANDWICH 10
WITH CARROTS (Makes 1 serving) SMOOTHIE (Makes 1 serving)

AND CRISPBREAD ²⁄ ³ cup low-fat cottage cheese (Makes 1 serving)

1 whole wheat waffle,
(Makes 1 serving) 2 oz. low-sodium, nitrite-free ¼ cup 100% orange juice toasted, cut in half
½ cup vegetarian refried beans turkey breast, deli-sliced ¾ cup water 1 Tbsp. all-natural almond butter
1 medium red bell pepper, (or any nut butter)
2 oz. pico de gallo ½ cup fresh or frozen
(fresh tomato salsa) sliced thin mixed berries 1 Tbsp. organic apple butter
8 baby carrots 1 scoop Greenberry Shakeology
1. Place a large spoonful of cottage cheese 1. Top half of waffle with almond butter,
2 slices fiber crispbread 1 cup ice
on each turkey slice; roll. apple butter, and other half of waffle.
2. Serve turkey rolls with bell pepper slices.
1. Combine beans and pico de gallo in a small 1. Place orange juice, water, berries, Shakeology, Nutritional Information (per serving): Calories: 203
bowl; mix well. Heat if desired. Nutritional Information (per serving): Calories: 195 and ice in blender. Cover; blend until smooth. Total Fat: 12 g Saturated Fat: 1 g Cholesterol: 0 mg
Sodium: 215 mg Carbohydrate: 26 g Fiber: 3 g
2. Serve bean dip with carrots and crisp bread. Total Fat: 3 g Saturated Fat: 1 g Cholesterol: 31 mg
Sodium: 264 mg Carbohydrate: 12 g Fiber: 2 g Tips/Modifications: Sugars: 11 g Protein: 7 g
Sugars: 10 g Protein: 30 g For a thicker smoothie, add more ice.
Nutritional Information (per serving): Calories: 203
Total Fat: 2 g Saturated Fat: 0 g Cholesterol: 0 mg
Nutritional Information (per serving): Calories: 208
Sodium: 843 mg Carbohydrate: 41 g Fiber: 12 g
Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 10 mg
Sugars: 7 g Protein: 10 g
Sodium: 103 mg Carbohydrate: 34 g Fiber: 5 g
Sugars: 22 g Protein: 17 g

CRUNCHY YOGURT 9
PARFAIT
(Makes 1 serving)

¾ cup nonfat plain

Greek yogurt
½ cup high-fiber cereal
2 tsp. raisins

1. Layer half of yogurt, cereal, and raisins

in a tall glass. Repeat with second layer;
serve immediately.

Nutritional Information (per serving): Calories: 194

Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 11 mg
Sodium: 163 mg Carbohydrate: 35 g Fiber: 6 g
Sugars: 17 g Protein: 19 g

50 51
 MAINTENANCE: TONY’S TOP 10 EATING COMMANDMENTS
THE NEXT 30 DAYS AND BEYOND 1 CONTROL YOUR PORTIONS
Most people don’t know what a real portion size is, especially
We know you worked hard, and we want to make sure considering the Godzilla-like size of most restaurant portions.
that your hard work doesn’t go to waste. The meals in An adequate portion for a meal is 4 ounces of lean protein,
which is about the size of the palm of your hand.
this guide will always be there for you, but here are a
couple of guidelines to follow for lifelong success! 2 MAKE SMART CHOICES
No matter how much you exercise, if you don’t make smart
food choices, you won’t lose weight. You can always use the
10-Minute Meals for quick, healthy meal ideas.

REMINDERS:
• Replace canned and processed produce with fresh
fruits and veggies.
• Eat whole grains; limit processed, refined “white” foods.
• Organic, free-range, or wild-caught meat is always
your best option.
• The best cooking methods are grilling, steaming,
and broiling.
• Ask for sauces on the side.
• For pasta, tomato-based sauces are best; steer clear
of cream sauces.
• Fruit is better than juice—whole fruit has more fiber
and allows for slower absorption.

3 BE MINDFUL
Unconscious eating is a common pitfall. Do you eat when
you’re stressed, sad, or angry? Food is our body’s fuel, but
many of us eat for other reasons.

REMINDERS:
• Ask yourself, “Am I really hungry?” You may just be
thirsty; if so, water alone should satisfy you.
• Keep a food journal to get an accurate picture of
what you’re actually eating. You might be surprised.
• Don’t eat on the go; sit at a table.
• Don’t eat while watching television.
• Take your time, taste your food, and savor it.
• Chew your food thoroughly; this helps with digestion.
52 53
 MAINTENANCE: TONY’S TOP 10 EATING COMMANDMENTS
THE NEXT 30 DAYS AND BEYOND 1 CONTROL YOUR PORTIONS
Most people don’t know what a real portion size is, especially
We know you worked hard, and we want to make sure considering the Godzilla-like size of most restaurant portions.
that your hard work doesn’t go to waste. The meals in An adequate portion for a meal is 4 ounces of lean protein,
which is about the size of the palm of your hand.
this guide will always be there for you, but here are a
couple of guidelines to follow for lifelong success! 2 MAKE SMART CHOICES
No matter how much you exercise, if you don’t make smart
food choices, you won’t lose weight. You can always use the
10-Minute Meals for quick, healthy meal ideas.

REMINDERS:
• Replace canned and processed produce with fresh
fruits and veggies.
• Eat whole grains; limit processed, refined “white” foods.
• Organic, free-range, or wild-caught meat is always
your best option.
• The best cooking methods are grilling, steaming,
and broiling.
• Ask for sauces on the side.
• For pasta, tomato-based sauces are best; steer clear
of cream sauces.
• Fruit is better than juice—whole fruit has more fiber
and allows for slower absorption.

3 BE MINDFUL
Unconscious eating is a common pitfall. Do you eat when
you’re stressed, sad, or angry? Food is our body’s fuel, but
many of us eat for other reasons.

REMINDERS:
• Ask yourself, “Am I really hungry?” You may just be
thirsty; if so, water alone should satisfy you.
• Keep a food journal to get an accurate picture of
what you’re actually eating. You might be surprised.
• Don’t eat on the go; sit at a table.
• Don’t eat while watching television.
• Take your time, taste your food, and savor it.
• Chew your food thoroughly; this helps with digestion.
52 53
 4 BE CONSISTENT 7 BE PREPARED
Eating five meals a day on a regular schedule will keep The key to weight loss success is to be prepared. Planning
you satisfied and maybe even boost your metabolism! ahead can be time-consuming, but if you purchase a few key
items at the grocery store each week/month, you’ll never
SAMPLE EATING SCHEDULE: CALORIES have to worry about finding something healthy to eat!
BREAKFAST 300 – 400
Within 1 hour of waking up 10 ITEMS TO HAVE AT ALL TIMES
SNACK 1 150 – 250 1 Boneless, skinless, white-meat chicken breast
EAT 2 Whole eggs or egg whites

5
2 to 3 hours after breakfast
3 Garlic
LUNCH 350 – 450 4 Unsalted, raw nuts
MEALS 2 to 3 hours after snack 5 Lemons and limes for dressings
A DAY 6 Ready-to-eat healthy snacks, such as celery sticks
SNACK 2 100 – 300
or carrot sticks
2 to 3 hours after lunch 7  Assortment of herbs and seasonings—black pepper,
DINNER 300 – 400 paprika, basil, cumin, oregano, turmeric,
chili powder, etc.
Finish at least 3 hours before bed 8 Fresh vegetables, such as broccoli, spinach,
cauliflower, zucchini (frozen will do in a pinch!)
5 HYDRATE AND CLEANSE 9 Nonstick cooking spray
Your body is around 70% water and needs at least half 10 Extra-virgin olive oil (for dressings)
your body weight in ounces of the stuff every day. This
simple practice will help your body flush out toxins and
help you feel full during the day. 8 HAVE A HEALTHY SMOOTHIE
Smoothies made the right way are a great supplement for
your diet. They are nutrient-rich, and they suppress your
6 SUPPLEMENTS appetite. Try , the Healthiest Meal of the Day .
®

When you’re eating at a calorie deficit, it’s hard to get

all the vitamins and minerals you need. That’s one of the
many reasons a good multivitamin makes sense.
9 GET BACK ON THE WAGON!
Don’t let one unhealthy choice turn into 10. If you eat a
Quality is key, so pick a brand you trust. We recommend slice of pizza, it’s OK. But don’t let one turn into five. Don’t
Beachbody’s ActiVit® Multivitamins. They contain:* eat more simply because you’ve fallen off the wagon.
• 100% of your daily nutritional requirements
• An amino acid complex that supports fat burning 10 SAY NO TO LATE-NIGHT CRAVINGS
• An antioxidant blend that helps fight Giving in to a late-night craving will undo all the hard work
postworkout muscle soreness you did. So just remember, the evening is when you have
• A blend of vitamins, minerals, and natural plant to be the most diligent about making healthy choices.
extracts that boost energy levels
*These statements have not been evaluated by the Food and Drug Administration. This product
54 is not intended to diagnose, treat, cure, or prevent any disease. 55
 4 BE CONSISTENT 7 BE PREPARED
Eating five meals a day on a regular schedule will keep The key to weight loss success is to be prepared. Planning
you satisfied and maybe even boost your metabolism! ahead can be time-consuming, but if you purchase a few key
items at the grocery store each week/month, you’ll never
SAMPLE EATING SCHEDULE: CALORIES have to worry about finding something healthy to eat!
BREAKFAST 300 – 400
Within 1 hour of waking up 10 ITEMS TO HAVE AT ALL TIMES
SNACK 1 150 – 250 1 Boneless, skinless, white-meat chicken breast
EAT 2 Whole eggs or egg whites

5
2 to 3 hours after breakfast
3 Garlic
LUNCH 350 – 450 4 Unsalted, raw nuts
MEALS 2 to 3 hours after snack 5 Lemons and limes for dressings
A DAY 6 Ready-to-eat healthy snacks, such as celery sticks
SNACK 2 100 – 300
or carrot sticks
2 to 3 hours after lunch 7  Assortment of herbs and seasonings—black pepper,
DINNER 300 – 400 paprika, basil, cumin, oregano, turmeric,
chili powder, etc.
Finish at least 3 hours before bed 8 Fresh vegetables, such as broccoli, spinach,
cauliflower, zucchini (frozen will do in a pinch!)
5 HYDRATE AND CLEANSE 9 Nonstick cooking spray
Your body is around 70% water and needs at least half 10 Extra-virgin olive oil (for dressings)
your body weight in ounces of the stuff every day. This
simple practice will help your body flush out toxins and
help you feel full during the day. 8 HAVE A HEALTHY SMOOTHIE
Smoothies made the right way are a great supplement for
your diet. They are nutrient-rich, and they suppress your
6 SUPPLEMENTS appetite. Try , the Healthiest Meal of the Day .
®

When you’re eating at a calorie deficit, it’s hard to get

all the vitamins and minerals you need. That’s one of the
many reasons a good multivitamin makes sense.
9 GET BACK ON THE WAGON!
Don’t let one unhealthy choice turn into 10. If you eat a
Quality is key, so pick a brand you trust. We recommend slice of pizza, it’s OK. But don’t let one turn into five. Don’t
Beachbody’s ActiVit® Multivitamins. They contain:* eat more simply because you’ve fallen off the wagon.
• 100% of your daily nutritional requirements
• An amino acid complex that supports fat burning 10 SAY NO TO LATE-NIGHT CRAVINGS
• An antioxidant blend that helps fight Giving in to a late-night craving will undo all the hard work
postworkout muscle soreness you did. So just remember, the evening is when you have
• A blend of vitamins, minerals, and natural plant to be the most diligent about making healthy choices.
extracts that boost energy levels
*These statements have not been evaluated by the Food and Drug Administration. This product
54 is not intended to diagnose, treat, cure, or prevent any disease. 55
 NEED HELP?
GET A FREE COACH.
What’s a Team Beachbody® Coach?

Your Team Beachbody Coach started as a

customer, just like you, and has experienced
the results that Beachbody® products bring.

Think of your Coach as your best friend

in the Team Beachbody community. Your
Coach can help motivate and keep you on
track—by staying in touch, online or over the
phone, and by referring you to some of the
amazing accountability, nutrition, and health
resources located at TeamBeachbody.com.

It’s simple. He or she wants YOU to FLIP OVER FOR THE

transform your body. And here’s the EVERYTHING YOU NEED FITNESS GUIDE
best part about having your Coach:

IT’S FREE. THAT’S RIGHT.

IT COSTS NOTHING.
ZIP. ZERO ZILCH. NADA.
Millions of people just like you have
been partnered with their Coaches to
get in the best shape of their lives.

So what are you waiting for?

Get your FREE Coach

today at TMTCoach.com

56
 NEED HELP?
GET A FREE COACH.
What’s a Team Beachbody® Coach?

Your Team Beachbody Coach started as a

customer, just like you, and has experienced
the results that Beachbody® products bring.

Think of your Coach as your best friend

in the Team Beachbody community. Your
Coach can help motivate and keep you on
track—by staying in touch, online or over the
phone, and by referring you to some of the
amazing accountability, nutrition, and health
resources located at TeamBeachbody.com.

It’s simple. He or she wants YOU to FLIP OVER FOR THE

transform your body. And here’s the EVERYTHING YOU NEED FITNESS GUIDE
best part about having your Coach:

IT’S FREE. THAT’S RIGHT.

IT COSTS NOTHING.
ZIP. ZERO ZILCH. NADA.
Millions of people just like you have
been partnered with their Coaches to
get in the best shape of their lives.

So what are you waiting for?

Get your FREE Coach

today at TMTCoach.com

56