BONUS

GUIDES
HOW TO USE THIS GUIDE 🚨
Whether you are pulling up to the drive
thru because you’re running late for
work, or just need some chicken
nuggets, this guide will help you make
calorie smart choices that still satisfy
your cravings.

Keep this PDF handy so you know

exactly what to order to help you stay in
your deficit.
 Turkey & Egg White Breakfast Spinach, Feta & Egg White
Sandwich Wrap
230 Calories, 17g Protein 290 Calories, 20g Protein

Pumpkin Cream Cold Iced Blonde Vanilla Iced Brown Sugar

Brew- (Replace vanilla Latte Oatmilk Shaken
syrup with SF vanilla) Grande 110 Calories Espresso
Grande 210 Calories Grande 120 Calories
 Veggie Egg White Ham, Egg & Cheese Wake-
Flatbread Up Wrap
290 Calories, 14g Protein 170 Calories, 10g Protein

Pumpkin Cold Brew Caramel Cold Brew Butter Pecan Cold Brew
with Sweet Cold Foam with Sweet Cold with Sweet Cold Foam,
Medium Foam, Medium Medium
240 Calories 240 Calories 240 Calories
Egg White Delight Big Mac Cheeseburger Mcchicken
McMuffin 550 Calories, 25g 300 Calories, 15g 300 Calories, 14g
250 Calories, 18g Protein Protein Protein
Protein

6 McNuggets Small Fries Vanilla Cone

285 Calories, 9g 230 Calories, 3g 200 Calories, 5g
Protein Protein Protein

Sauce: Drink:
Tangy Barbeque Sauce- 45 Calories Diet Coke- 0 Calories
Spicy Buffalo Sauce- 30 Calories Frozen Coke Slushie, Medium- 80
Sweet ‘n sour- 60 Calories Calories
Reduced Sugar Low Fat Chocolate
Milk Jug- 130 Calories, 9g Protein
Beef Hard Shell Doritos Locos Fresco Grilled Bean Burrito
Taco Taco Steak Soft Taco (Fresco style)
170 Calories, 8g 170 Calories, 8g 140 Calories, 10g 330 Calories, 12g
Protein Protein Protein Protein

Crunchwrap Chips and Black Beans &

Supreme Cheese Rice
540 Calories, 18g 220 Calories, 3g 180 Calories, 6g
Protein Protein Protein.

Drink:
Sugar Free Baja Blast- 0 Calories
Iced Cinnabon® Delights™ Coffee, Regular- 160 Calories, 1g Protein
Dole Strawberry Lemonade Squeeze, Regular- 130 Calories
 Grilled Chicken Grilled Nuggets Chicken Nuggets (8-
Sandwich (8-count) Sandwich count)
390 Calories, 28g 130 Calories, 25g 420 Calories, 29g 250 Calories, 27g
Protein rotein Protein Protein

Waffle Potato Mac and Cheese, Greek Yogurt with Icedream Cup
Fries, Small Small Granola 140 Calories, 4g
320 Calories, 4g 270 Calories, 12g 270 Calories, 13g Protein
Protein Protein Protein

Drink: Sauce:
Unsweetened Iced Tea - 0 Calories Polynesian sauce- 110 Calories
Diet Lemonade, Medium- 50 Calories Honey Roasted BBQ- 60 Calories
Sunjoy (1/2 Sweet Tea, 1/2 Diet BBQ sauce- 45 Calories
Lemonade), Medium- 100 Calories Buffalo sauce- 25 Calories
 Charbroiled BBQ Double Big Hamburger
Chicken Sandwich Cheeseburger 480 Calories, 25g
400 Calories, 33g 380 Calories, 19g Protein
Protein Protein

Hand-Breaded Chicken
Small Fries Fried Zucchini
Tenders, 3 pcs
300 Calories, 3g 330 Calories, 4g
260 Calories, 25g
Protein Protein
Protein

Drink:
Sauce:
Fuze Peach Tea, Medium- 140
Sweet & Bold BBQ Dipping Sauce-
Calories
50 Calories, 0g Protein
Powerade Mountain Berry Blast,
Spicy Buffalo Dipping Sauce- 5
Medium- 140 Calories
Calories, 0g Protein
Diet Coke, Medium- 0 Calories
 Grilled Chicken Grilled Chicken Small Chili Jr. Cheeseburger
Wrap Sandwich 170 Calories, 15g Deluxe
300 Calories, 20g 370 Calories, 34g Protein 340 Calories, 15g
Protein Protein Protein

Small Seasoned Plain Baked 4 PC. Chicken Jr. Classic

Potatoes Potato Nuggets Chocolate Frosty
230 Calories, 3g 270 Calories, 7g 180 Calories, 10g 190 Calories, 6g
Protein Protein Protein Protein

Drink:
Diet Coke- 0 Calories
Medium Minute Maid® Light Lemonade- 10 Calories
Medium Caramel Frosty® Cream Cold Brew 220, 5g Protein
 6" Veggie Delite 6" Rotisserie- 6" Turkey Breast 6" Black Forest
Sub Style Chicken Sub Ham Sub
230 Calories, 10g Sub 280 Calories, 19g 280 Calories, 18g
Protein 310 Calories, 25g Protein Protein
Protein

SunChips Harvest Oatmeal Raisin Doritos Cool

Cheddar Cookie Ranch
210 Calories, 3g 200 Calories, 3g 150 Calories, 2g
Protein Protein Protein

Sauce: Drink:
Creamy Sriracha- 40 Calories Diet Soda- 0 Calories
Garlic Aioli- 70 Calories
Sweet Onion Teriyaki Sauce- 35 Calories
Green Goddess- 50 Calories
 Herb-Grilled Chicken Piccata Linguine alla Eggplant
Salmon 570 Calories, 34g Marinara Parmigiana
460 Calories, 51g Protein 490 Calories, 13g (lunch portion)
Protein Protein 360 Calories, 15g
Protein

Salad
Kids Fettuccine Minestrone Soup Breadstick
150 Calories for
Alfredo 110 Calories, 4g 140 Calories
average serving
570 Calories, 19g Protein.
Protein

Drink:
Diet Soda- 0 Calories
Spiked Strawberry Lemonade- 160 Calories
Peach Bellini- 210 Calories
Watermelon Moscato Sangria- 180 Calories
Margarita Grilled Ancho Salmon Classic Sirloin (6 Crispers Crispy
Chicken 540 Calories, 43g oz.) - 370 w/o Sauce 590
480 Calories, 43g Protein Calories, 46g Calories, 34g
Protein Protein Protein

Bone-In Wings (4 Kid’s Mashed Fries

ct) Potatoes 420 Calories, 6g
300 Calories, 36g 130 Calories, 2g Protein
Protein Protein

Drink:
House Mar-Go-Rita Classic- 190 Calories
Patron Margarita - Strawberry- 280 Calories
Arnold Palmer- 60 Calories
Watermelon Iced Tea- 80 Calories
 Chicken Wonton Blackened Cajun Tex- Mex Shrimp
Tacos Salmon Bowl
600 Calories, 32g 600 Calories, 43g 710 Calories, 30g
Protein Protein Protein

Tomato Basil Garlic Mashed Four-Cheese Mac &

Soup (cup) Potatoes Cheese with Applewood-
100 Calories, 2g 260 Calories, 5g Smoked Bacon
Protein Protein 390 Calories, 17g Protein

Drink:
People’s Pineapple Margarita- 170 Calories
Tito’s Bay Breeze- 150 Calories
Diet Coke- 0 Calories
Fruit Punch, Hi-C- 110 Calories
SkinnyLicious SkinnyLicious SkinnyLicious SkinnyLicious®
Grilled Salmon Hamburger Steak Medalions Chicken Soft
590 Calories, 45g 570 Calories, 35g 440 Calories, 44g Tacos
Protein Protein Protein 510 Calories, 32g
Protein

Brown Bread, per Kid’s French Mashed Potatoes SkinnyLicious®

serving Fries 450 Calories, 5g Ahi Tartare
190 Calories, 6g 300 Calories, 3g Protein 240 Calories, 14g
Protein Protein Protein
Drink:
SkinnyLicious® Cosmopolitan- 110 Calories
SkinnyLicious® Long Island Iced Tea- 110 Calories
SkinnyLicious® Margarita- 150 Calories
SkinnyLicious® Mojito- 150 Calories
Diet Soda- 0 Calories
 CHIPS &
CRACKERS

LesserEvil Organic Baked Lay's Potato Terra Chips

Popcorn Himalayan Chips (18 chips)- (28 grams)-
Sea Salt (3Cups)- 120 120 Calories, 2g 150 Calories, 1g
Calories, 2g Protein Protein Protein

Simple Mills Almond Chester's Puffed Baked Cheetos

Flour Crackers, Sea Corn Snacks, (34 Pieces)-
Salt (17 Crackers)- Cheese Flavored 140 Calories, 2g
150 Calories, 3g (42 Pieces)- Protein
Protein 160 Calories, 2g
Protein
 DIPS

Sabra Hummus Wholly Guacamole Cedar's Artichoke

(2 TBSP)- Classic Guacamole Spinach Tzatziki
70 Calories, 2g Minis- (4 TBSP)-
Protein 120 Calories, 1g 80 Calories, 4g
Protein Protein

Bolthouse Farms Lantana White Hope Foods Roasted

Classic Ranch Yogurt Bean Hummus Red Pepper Cashew
Dressing (2 TBSP)- (2 TBSP)- & Almond Dip
50 Calories, 1g 70 Calories, 2g (2 TBSP)-
Protein Protein 90 Calories, 2g
Protein
 ON THE GO!

McDonald’s Small Taco Bell’s Chips and Sun Chips- Harvest

Fries- Cheese- Cheddar-
230 Calories, 3g 220 calories, 3g 140 Calories, 3g
Protein Protein Protein

Larabar Chocolate Emerald Nuts 100 Sargento Balanced

Chip Cookie Dough Calorie Packs- Breaks (Various
Protein Bar- 100 calories per pack, Varieties)-
220 Calories, 4g 4g Protein 190 Calories, 7g
Protein Protein
HIGH VOLUME

Bare Baked Crunchy LesserEvil Organic YOU NEED THIS

Apple Chips (½ cup)- Interstellar Cheddar Cinnamon Churro
110 Calories Puff Balls (26 Balls)- Puffs (22 Puffs)-
130 Calories, 2g 140 Calories, 1g
Protein Protein

Snyder's of Hanover Sensible Portions Sea Che etos Che ddar

Pretzel Sticks (26 Salt Garden Veggie Pop corn (2 Cup s)-
Sticks)- Straws (38 Straws)- 160 Calo ries, 3g
110 Calories, 3g 130 Calories, 1g Prot ein
Protein Protein
HIGH PROTEIN

Chobani Flip Cookie Starkist Tuna Tillamook Country

Dough Greek Yogurt- Creations® Ranch- Smoker Zero Sugar
160 Calories, 9g 70 Calories, 15g Beef Jerky (1 OZ)-
Protein Protein 70 Calories, 14g
Protein

Oikos Triple Zero Sargento Natural Sigg i's Yog urt-

Greek Yogurt, Vanilla- Mozzarella String 110 Calo ries, 16g
90 Calories, 15g Cheese- Prot ein
Protein 90 Calories, 7g Protein
APPETIZERS

Farm Rich Mozzarella Alexia Sweet Potato SeaPak Shrimp

Sticks (3 sticks)- Fries with Sea Salt Spring Rolls (3 rolls)-
270 Calories, 12g (12 Fries)- 170 Calories, 4g
Protein 140 Calories, 1g Protein
Protein

Whole Foods 365 Mini Starlite Cuisine Beecher's Handmade

Chicken Taquitos (3)- Vegan Mini Beef Cheese Curds ( 1 OZ)-
330 Calories, 15g Taquitos (1)- 110 Calories, 6g
Protein 120 Calories, 4g Protein
Protein
 GAME DAY

Tostitos Salsa Con Tostitos Tortilla Chips, Baked

Queso, Medium (16 Chips)- 200 Calories, 4g
(4 TBSP) Protein

Birds Eye Frozen Jose Ole Beef Wingstop Original Hot

Cauliflower Wings Buffalo Cheese Mini Taco Bone in Chicken
Style (4 Pieces)- (5 Tacos)- Wings (5)-
220 Calories, 4g Protein 230 Calories, 7g 450 Calories, 50g
Protein Protein
SWEET
TREATS

Partake’s Crunchy Yasso Frozen Greek Halo Top, Chocolate

Chocolate Chip Yogurt, Mint (⅔ Cups)-
Cookie (3 Cookies)- Chocolate Chip Bars- 100 Calories, 6g
140 Calories, 1g 100 Calories, 5g Protein
Protein Protein

Great Value Vanilla Great Value Mini Fiber One Chocolate

Flavored Low Fat Ice Cookies Variety Pack, Fudge Brownies-
Cream Sandwiches- Iced Oatmeal Cookies- 70 Calories, 2g Protein
100 Calories, 3g 120 Calories, 1g
Protein Protein
 DRINKS

Harmless Harvest Brew Dr. Kombucha Poppi, Orange-

Organic Coconut Clear Mind- 25 Calories
Water Drink- 60 Calories
90 Calories

OLIPOP Strawberry Alani Nu Protein Zevi a Zero Calo rie

Vanilla Sparkling Coffee, Maple Donut- Cola Sod a-
Tonic- 90 Calories, 10g 0 Calo ries
35 Calories Protein
 Lightly Salted Chicken Gyoza Hash Browns-
Edamame (½ Cup)- Potstickers (7)- 120 Calories, 1g
100 Calories, 9g 200 Calories, 10g Protein
Protein Protein

Chili & Lime Flavored Dark Chocolate Hold The Con e,

Rolled Corn Tortilla Peanut Butter Cups Cho cola te Chip
Chips (15 Chips)- (2 Pieces)- (Per Con e)-
150 Calories, 2g 140 Calories 93 Calo ries, 1g Prot ein
Protein
Hippeas (20 Pieces)- Kirkland Signature Kirkland Signature
130 Calories, 4g Organic Roasted Organic Dried
Protein Seaweed- Mangoes (2 Cups)-
100 Calories, 5g 140 Calories, 1g
Protein Protein

Chobani Low-Fat Kirkland Signature Tha t’s It Mini Frui t

Greek Yogurt Drink- Organic Applesauce- Bars -
150 Calories, 10g 45 Calories, 1g Protein 60 Calo ries
Protein
 Carb Sources Protein Sources
Mission Zero Carb Tortillas Simple Truth Organic Breakfast Sausage
Barilla Protein Pasta Applegate Hot Dogs
Orowheat Keto Buns Hempler’s Zero-Sugar Bacon
Goodles Boxed Mac n’ Cheese Kevin’s Teriyaki-Style Beef
Green Giant Riced Cauliflower Del Real Pulled Chicken
Schmidt Low-Carb White Bread Kirkland Grass-Fed Patties

Vegetarian Protein Dairy Sources

Morning Star Farms Chik’n Patties Good&Gather Reduced-fat Shredded Cheese
Beyond Breakfast Sausage Fairlife Fat-Free Milk
Gardein Chik’n Nuggets Fage 0% Milkfat Greek Yogurt
Boca Turk’y Veggie Burgers All Whites Liquid Egg Whites
Wildwood Baked Tofu I Can’t Believe It’s Not Butter LITE!
Gardein Ground Be’f Philadelphia Whipped Cream Cheese

Sweet Treats
Halo Top Ice Cream Pops
Jell-o Zero Sugar Chocolate Vanilla Swirl
Sheila G’s Brownie Brittle
Highkey Mini Cookies
Sweet Loren’s Less Sugar Cookie Dough
Halo Top Fudge Brownie Mix
Fruits & Vegetables Snacks/Frozen Foods

Meat, Poultry, & Fish Dairy & Deli

Canned Goods Drinks/Other

 Cinnamon Dolce
Shaken Espresso
CALORIES: 80

Ingredients:
1-2 tsps instant espresso (Kols uses Nescafe)
1/4 cup almond milk
2 tbsp Chobani sweet cream creamer
1 tbsps sugar-free cinnamon syrup of choice
Dash cinnamon

Instructions:
Add all ingredients into a shaker cup or mason jar with a lid
Add a hand full of ice to cup
Shake and enjoy or strain into new cup over ice
 World‘s Best Coffee
CALORIES: 80

Ingredients:
1-2 tsps instant espresso (Kols uses Nescafe)
1-2 tbsps water
2 tbsps sugar-free syrup of choice
2 tbsps Chobani sweet cream creamer
½ cup almond milk

Instructions:
Add instant and water to a cup and froth until well-combined
In a separate cup, add sugar-free syrup of choice and
creamer, and froth to a cold foam consistency
Add milk and ice to the coffee, and top with cold foam. Enjoy!
Tip: Try different syrup and creamer combinations to
experiment with different flavors
Cold Foam Cold Brew
CALORIES: 50

Ingredients:
1 cup cold brew of choice (Homemade or store-bought. Kols
uses Stok)
4 tbsp Nutpods Sugar Free Creamer of Choice
1-2 tbsp sugar-free Torani syrup of choice
Dash cinnamon

Instructions:
Add cold brew into cup about half way and top with ice
In a separate cup, combine creamer and sweeter
Use frother to make creamer into cold foam (about 2min)
Top cold brew with cold foam
 Protein Iced Coffee
CALORIES: 85 PROTEIN: 15g

Ingredients:
1-2 tsps instant espresso (Kols uses Nescafe)
½ Fairlife vanilla core power shake
½ tbsp sugar-free syrup of choice
Dash cinnamon

Instructions:
Mix instant espresso with Fairlife shake and sugar free syrup
Add ice and top with cinnamon
This drink is a great option for anyone looking to incorporate
more protein! (13g protein)
 Seasonal:
Pumpkin Cream Cold Brew
CALORIES: 30
Ingredients:
1 cup cold brew
⅓ cup almond milk
2 tbsps Nutpods Pumpkin Creamer
1-2 tbsp Torani pumpkin pie sugar-free syrup

Instructions:
Add cold brew or iced coffee to a glass and top with ice
In a separate cup, combine milk, creamer, syrup and a dash of
cinnamon and froth for 1-2mins
Poor cold foam over cold brew and add another dash of
cinnamon on top
 Seasonal:
Pumpkin Chai Latte
CALORIES: 70

Ingredients:
1-2 servings of chai concentrate or brewed chai of choice
(Kols uses Yogi brand)
⅓ cup almond milk
2 tbsps Nutpods pumpkin creamer
1-2 Tbsp Torani sugar free pumpkin pie syrup

Instructions:
Add chai and milk to your glass and blend together until well
combined
In a separate glass, mix almond milk, creamer, and syrups
Froth until mixture reaches cold foam consistency
Add ice to your chai, and pour your cold foam mixture over
top
Tip: To make a “dirty” chai, try adding a shot of espresso!
 Seasonal:
Pumpkin Spice Latte
CALORIES: 50

Ingredients:
1 cup almond milk
1-2 tsps instant espresso (Kols uses Nescafe)
2 tbsps Torani sugar-free
2 tbsps Nutpods pumpkin creamer

Instructions:
Heat milk in microwave and stir in espresso until mixed
Add syrup and creamer and heat again in microwave until
desired temperature
Top with cinnamon if desired or enjoy an iced version
 Seasonal:
Peppermint Mocha
CALORIES: 80

Ingredients:
1 cup almond milk
1-2 tsps instant espresso (Kols uses Nescafe)
1 tbsp sugar-free peppermint syrup (Try Torani Peppermint or
Skinny Syrups Peppermint Bark for added chocolate flavor)
2 tbsps No Sugar Added Chocolate Nesquik

Instructions:
Add milk, chocolate powder, and instant espresso to your
container of choice, and froth until well combined
Add syrup and mix
Heat in microwave and top with a little whipped cream (cals
not included) or sprinkles for extra holiday fun
 Seasonal:
Eggnog Latte
CALORIES: 100

Ingredients:
1/2 cup almond milk nog (Kols uses Almond Breeze)
1/2 cup almond milk
1-2 tsps instant espresso (Kols uses Nescafe)
1-2 tbsps sugar free vanilla syrup or flavor of choice

Instructions:
Add milk and instant espresso to the container, and froth until
well combined
Add nog, syrup, and ice
Top with more milk if needed, and enjoy!
Tip: This drink can also be enjoyed warm. After mixing the
instant espresso, add the drink components to a microwave-
safe mug and heat in 30-second increments
 Seasonal:
Gingerbread Maple Cold Brew
CALORIES: 35

Ingredients:
½-1 cup cold brew or iced coffee
⅓ cup almond milk
1 tbsp sugar-free gingerbread syrup (Try DaVinci or Skinny
Syrups Gingerbread Latte)
1 tbsp sugar-free maple syrup
2 tbsps Nut Pods vanilla creamer

Instructions:
Add cold brew or iced coffee to a mason jar or glass of choice
In a separate container, mix almond milk, creamer, and syrup
Froth until mixture reaches cold foam consistency
Add ice to your coffee, and pour your cold foam mixture over
top
For an extra festive drink, top with sprinkles or a small
gingerbread cookie!
1. Physical Strength
Example: Be able to do 10 push-ups in a row.
My Goal: ______________________________________________________
Steps to Achieve: _______________________________________________
2. Endurance
Example: Run my first 5k this year (even if I walk some of it)
My Goal: ______________________________________________________
Steps to Achieve: _______________________________________________
3. Flexibility
Example: Touch my toes with ease.
My Goal: ______________________________________________________
Steps to Achieve: _______________________________________________
4. Mental Health
Example: Meditate for 10 minutes every day.
My Goal: ______________________________________________________
Steps to Achieve: _______________________________________________
5. Personal Achievement
Example: Join a local sports team or sign up for a workout class.
My Goal: ______________________________________________________
Steps to Achieve: _______________________________________________
6. Lifestyle and Habits
Example: Drink 8 glasses of water daily.
My Goal: ______________________________________________________
Steps to Achieve: _______________________________________________
7. Community and Support
Example: Encourage a friend to join you in a fitness class.
My Goal: ______________________________________________________
Steps to Achieve: _______________________________________________

Reflection Section:
How do you feel about your fitness journey so far?
What motivates you to continue working towards these goals?
Instructions: Imagine you are living as the best version of yourself. What does your day look like? Walk through
each part of your day and write down your ideal activities, habits, and routines. Be specific and detailed to create a
vivid picture of your day as the best version of you.

Morning Routine
1. Wake-Up Time:
What time do you wake up?
How do you feel when you wake up?
2. Morning Rituals:
Do you meditate, journal, or practice gratitude?
Describe your morning skincare and getting ready routine.
What do you have for breakfast?
3. Exercise:
How do you plan on moving your body and getting exercise?
How does this activity make you feel?
Midday Activities
1. Work or Daily Responsibilities:
What kind of work or tasks do you engage in?
How do you stay productive and motivated?
2. Breaks and Lunch:
What do you eat for lunch?
How do you spend your breaks to recharge?
3. Self-Care:
Do you take time for mindfulness, reading, or another form of relaxation?
How do you stay connected with friends and family?
Evening Routine
1. Evening Movement
How will you get some movement in the evening? Go for a walk?
How do these activities contribute to your well-being?
2. Dinner and Relaxation:
What do you have for dinner?
How do you unwind after a long day?
3. Evening Rituals:
Do you practice any self-care routines before bed?
What time do you go to sleep and how do you prepare for restful sleep?
Reflection:
1. Gratitude and Achievements:
What are you grateful for at the end of your day?
What achievements, big or small, did you accomplish today?
2. Goals for Tomorrow:
What are your intentions and goals for the next day?
Visualization Notes:
Feelings and Emotions: How do you feel throughout the day as you live this ideal version of yourself?
Challenges and Solutions: What potential challenges might you face, and how do you overcome them?
Support System: Who are the people or resources that support you in living your best life?