Shred On A Budget: Vegan

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Shred On A Budget: Vegan

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FOR WOMEN BY CH R I S T I N E H R O N E C

*THIS MEAL PLAN MAY CONTAIN GL UTEN, LACTOSE, SOY, SHELLFISH, AND TREE NUTS

Budget Shred Introduction

3

What is the Macros Approach?

4

What are Macros?

5

What is the Budget Shred

6

Phase 1- Phase 3 Overview

7

Sample Meal Planning Calendar

8

My Food Journal

9

Track Your Measurements

15

Track Your Progress

16

Grocery Shopping on a Budget

17

When to Adjust This Meal Plan

20

Frequently Asked Questions

22

Phase 1 Menus & Grocery Lists

26

Phase 2 Menus & Grocery Lists

35

Phase 3 Menus & Grocery Lists

44

Recipes

53

Tofu Veggie Frittata

54

Sriracha Tofu & Vegetable Kebabs

56

Spicy Garlic Hummus

58

Simple Edamame Chickpea Salad

60

Spiced Scrambled Tofu with Nutritional Yeast

62

Spicy Tofu Veggie Plate

64

Berry Banana Smoothie Bowl

66

Spicy Cauliflower Fried Rice

68

Black Bean Scrambled Tofu with Sun-Dried Tomatoes

70

Garlic Veggie Lentil Salad

72

Free Food

74

How to Use This Substitution Guide

75

Carb Substitutions

77

Protein Substitutions

82

Fat Substitutions

86

Discounts

88

Day 1 Tracking Printable

89

Day 42 Tracking Printable

90

Thank you for your recent purchase of the Gauge Girl Training 6WeekShred® Meal Plan! Unlike other meal plans, this program gives you day by day guidance for a total of 42 days on exactly what to eat, when to eat it, and the macronutrient breakdown of every single ingredient in your program. Gauge Girl Training prides itself in creating programs based on nutrition science and not pop-culture fads. You will find that we have made sure that every menu is designed to keep you on track for your macronutrient goals.

Christine Hronec Disclaimer: I am not a doctor nor do I claim to have any formal medical background. I am not liable, either expressly or in an implied manner, nor claim any responsibility for any emotional or physical problems that may occur directly or indirectly from using this meal plan. Please check with your doctor before beginning any new diet program. This program is NOT recommended for pregnant women.

3

WHAT IS THE MACROS APPROACH? The go-to system for dieting has long been calorie counting, which is an easy one-step system. The belief is that to lose weight, one must reduce total daily calories (either eat less or burn more); to gain weight, one must add calories; and to maintain weight, one must keep calories constant. Unfortunately, this can be misleading. The reality is that monitoring your caloric intake can only take you so far if you are not eating the right calories. While you may be losing weight, you may not necessarily be losing true body fat. Instead, you may be only losing water weight and even muscle mass.  

Image 1: Results from Calorie Counting

Image 2: Results from Counting Macros

The first image is my own personal experience where I primarily focused on weight loss by only tracking my calories. You can see I was able to make my body “smaller” overall, but I did not have the lean muscle definition that I wanted. In image 2, my focus was on counting my macros instead of just my calories. You can see a huge difference in my results although I weigh the same in both “after” photos. This is because I was able to drop body fat and retain lean muscle mass for a tighter, leaner, more defined look. Keeping track of calories, as opposed to what makes up those calories, can be harmful to your body despite any associated weight loss with this method. It’s not about how many calories are in your food but the breakdown of those calories that ultimately impacts your body composition.  In order to make sense of this, it starts with the awareness of what you are eating. Knowing what your food is made of and using that information to eat better is the basis of the macros approach to nutrition.  

4

WHAT ARE MACROS? The caloric content of food is comprised of three basic building blocks: protein, carbs, and fat which are commonly referred to as macros (short for “macronutrients”). The practice of counting macros has been used by bodybuilders for decades and has gained recent popularity among the general public. Instead of looking at food in black and white (“bad” vs. “good”), this program provides a new way to look at food based on scientific principles that are easy to understand because we have broken down every meal with the macronutrients for every single food source. In order to understand macros, let’s begin with the universal concept of calories. A calorie is simply a unit of energy that describes how much energy a certain food provides. The energy density of each macro is measured as follows: • Dietary Protein: 4 calories/gram • Carbohydrates: 4 calories/gram • Fat: 9 calories/gram Alcohol is typically not part of the 3 daily targets, but is technically a fourth macronutrient at 7 calories/gram. Alcohol is not listed on nutrition facts labels as it is not considered essential to life. While it does not contain fat, it does have an energy value that needs to be accounted for towards the daily energy allowance*. *Unlike fats and carbs, the body cannot store alcohol so it must metabolize it right away. This means that alcohol calories will always take priority as a fuel source. While the body is metabolizing alcohol, stored fat cannot be used as a fuel source for at least 48 hours. Drinking can easily push one over calorie budget for the day without any benefit towards satisfying hunger. Knowing how many carbohydrates, fats, and proteins are in any given food allows one to know exactly how many calories, or energy, that food contains. The energy in fat, protein, and carbohydrates has a different biological influence on satiety, metabolic rate, brain activity, blood sugar, and the way our body stores fat. It’s not necessarily how many calories one is consuming but the composition of those calories. It is easy to fall into nutrient deficiencies when only calories are being tracked.

5

This can lead to burn out, fatigue, and ultimately binge eating. Calories from nutrientdense food versus nutritionally poor food (for example, processed or refined carbs) will have different effects on the body. If only keeping the energy content of food in mind, it's easy to forget about the nutrient quality. Yes, a handful of nuts may be energy dense, but the nutritional benefits outweigh the number of calories. Healthy, nutrient-dense food keeps hunger at bay, helps maintain stable blood glucose levels, reduces cravings, and allows the brain to signal to your stomach that it's full. Nutrient-poor food will have the opposite effect causing hormonal dysfunction, spiking insulin levels, increasing cravings, suppressing satiety signals and encouraging overeating. The macros approach is a mindset shift to look at food for its nutritional QUALITY in addition to its energy content. Counting macros means that the number of grams of protein, carbohydrates, and fats consumed in a day are tracked. Bodybuilders and fitness competitors have mastered this art; however, for the general public, it means buying a food scale, taking the time to measure and calculate meals, and last but not least, the mental capacity to carry this out in the real world. While this may seem overwhelming at first, this is the most strategic, methodical, and scientifically sound approach to long-term sustainable health. This program provides menus that are intended to be food prepped for a few days at a time with tons of variety to keep it fun. If you have a day where you are not able to food prep, you can simply track your macros on an app and utilized a concept called flexible dieting. This is where you can choose foods not on your meal plan but can have them as long as you stay within your macronutrient goals for the day.

W H AT I S T H E B U D G E T SHRE D ? The 6 Week Shred Budget program is a streamlined version of the 6 Week Shred do-ityourself meal plan group challenge designed to support an increased rate of fat loss. This meal plan is a one size fits MOST approach to dropping body fat that may require adjustments for some.* In order to shred on a budget, several factors were taken into consideration to support minimized grocery costs. These budget menus have been written with the lowest cost ingredients that will most effectively help you reach these macronutrient goals. It is recommended that you follow one menu for 1, 2, or 4 days worth of meals. For this reason, a detailed grocery list is provided which breaks down the consolidated quantities needed of each ingredient. If you only wish to meal plan for one day at a time, shop for the quantities under the column marked “1.” If you wish to meal plan for 2 days worth of meals, shop for the quantities under the column marked “2”, and so on. You are welcome to implement flexible dieting during this phase if you do not wish to use these menus. This means that you will follow the daily macronutrient goals as outlined below and track everything you eat in a day. This plan is broken down into 3 phases: *See notes on how to adjust this meal plan

6

PH AS E 1: M E N U S 1 T O 4

Phase 1 lasts from days 1 to 14. During this time, you are provided with a total of 4 menus to follow over the course of 2 weeks. You are to eat every 2-3 hours or as fitting to your schedule. Make sure to consume your post-workout shake within 30 minutes of weight training. If you do not weight train, you are to skip the post-workout protein shake. Follow the macronutrients outlined below: Macronutrient Ratios: Protein: 34.8% Fat: 31.8% Carbs: 33.4%

Detailed Calories & Macros: Calories: 1555 Protein: 135 g Fat: 55 g Carbs: 130 g

PH AS E 2: M E N U S 5 T O 8

Phase 2 lasts from days 15 to 28. During this time, you are provided with a total of 4 menus to follow over the course of 2 weeks. It is recommended to implement a 16:8 intermittent fast 2 days a week during phase 2. This means that you are to eat your meals within an 8 hour time frame allowing your body to fast for 16 hours. You are only to do this 2 days of the week on the days that are most convenient for your schedule. For example, if you start eating at noon, you stop at 8pm and eat all of your meals in that 8 hour time frame. Make sure to consume your post-workout shake within 30 minutes of weight training. If you do not weight train, you may opt to skip or consume the post-workout protein shake. Follow the macronutrients outlined below: Macronutrient Ratios: Protein: 36.8% Fat: 27.6% Carbs: 35.6%

Detailed Calories & Macros: Calories: 1465 Protein: 135 g Fat: 45 g Carbs: 130 g

PH AS E 3: M E N U S 9 T O 12

Phase 3 lasts from days 29 to 42. During this time, you are provided with a total of 4 menus to follow over the course of 2 weeks. It is recommended to follow a 16:8 intermittent fast every day during phase 3. This means that you are to fast for 16 hours and only eat the meals in an 8 hour time frame. For example, if you start eating at 10am you are done eating by 6pm, if you start eating at 11am you are done eating by 7pm, etc. On days you do not workout, you are STILL to consume the protein shake. Follow the macronutrients outlined below: Macronutrient Ratios: Protein: 38.1% Fat: 28.5% Carbs: 33.4%

Detailed Calories & Macros: Calories: 1260 Protein: 120 g Fat: 40 g Carbs: 105 g

SAMPLE MEAL PLANNING CALENDAR

WK 1 WK 2

PH A S E 1

SU N

1

MENU

8

MENU

3

WK 3 WK 4 WK 5 WK 6

P HASE 2

2

1

15

PH AS E 3

M ON MENU

1

9

MENU

4

16 MENU

MENU

23

MENU

9

36

MENU

11

10

MENU

37

MENU

12

MENU

1

11

MENU

4

18

MENU

24

MENU

25

MENU

2

12

MENU

4

19

MENU

6

26

32 MENU

10

10 39

MENU

MENU

12

12

8

8

33

6

MENU

2

13

MENU

2

10 MENU

12

SAT

7

MENU

3

14

MENU

2

21

MENU

6

27

MENU

5

34

MENU

40

F RI

20 MENU

8

MENU

MENU

5

6

8

38

T HURS

MENU

6

31

9

4

4

8

MENU

WEDS

1

17

30

MENU

MENU

5

7

29

3

MENU

5

22

TUES

MENU

10 41

MENU

11

MENU

7

28

MENU

5

35

MENU

11 42

MENU

11

MY FOOD JOURNAL: PHASE 1 DAY 1

DAY 2

DAY 3

DAY 4

PO

M1

M2

M3

M4

M5

9

DAY5

DAY 6

D AY 7

MY FOOD JOURNAL: PHASE 1 DAY 8

DAY 9

DAY 10

DAY 11

PO

M1

M2

M3

M4

M5

10

DAY 12

DAY 13

D AY 14

MY FOOD JOURNAL: PHASE 2 DAY 1 5

DAY 1 6

DAY 17

DAY 18

PO

M1

M2

M3

M4

M5

11

DAY 19

DAY 20

D AY 21

MY FOOD JOURNAL: PHASE 2 DAY 2 2

DAY 2 3

DAY 24

DAY 25

PO

M1

M2

M3

M4

M5

12

DAY 26

DAY 27

D AY 28

MY FOOD JOURNAL: PHASE 3 DAY 2 9

DAY 3 0

DAY 31

DAY 32

PO

M1

M2

M3

13

DAY 33

DAY 34

D AY 35

MY FOOD JOURNAL: PHASE 3 DAY 3 6

DAY 3 7

DAY 38

DAY 39

PO

M1

M2

M3

14

DAY 40

DAY 41

D AY 42

TAK IN G YOUR MEASUREMENTS: 1

Take measurements once a week, first thing in the morning, after urinating.

2

Take weight naked, and remaining measurements in direct contact with the skin (not over clothing).

3

Waist is the smallest part of the torso, hips is the largest part of the glutes, calves and arms are to be measured flexed, thighs are the largest part of the upper thigh, and chest is measured under the arms ~2-3” above the nipples.

CHEST ARMS

WAIST

HIPS

THIGHS

CALVES

15

TRACK YOUR PROGRESS: DAY

DATE

WEIGHT

WAIST

HIPS

16

CHEST

ARMS

THIGHS

CALVES

GROCERY SHOPPING ON A BUDGET PROTEIN This macronutrient is the most expensive grocery item. In contrast to other GGT programs, we have intentionally lowered the protein content to what we consider to be the minimum essential level to support fat loss while maintaining and growing muscle. While higher levels of protein can be beneficial, the increase in cost can make it impractical to implement for those on a budget. For this reason, a limited number of protein sources have been selected for this protocol based on their average national price per pound. You are welcome to include higher end sources of protein such as seafood and premium cuts of beef if you wish and as your budget allows.

The following proteins are included in this meal plan: Vegan Protein Powder Lentils Tofu Nutritional Yeast Canned Black Beans Shelled Edamame Quinoa

17

CARBS Out of all the macronutrients, carbs are the cheapest to source. However, one needs to be strategic as the prices can add up quickly. Follow these tips when purchasing carbs: • Purchase starchy carbs in bulk from economy grocery chains or wholesale stores • Select fruit and veggies frozen at peak ripeness instead of fresh ingredients. Not only will they have a longer shelf life but you will save a minimum of 50% off in comparison to fresh produce. • Opt for store brand as opposed to name brand products. The quality is the same as almost all national brands allow their goods to be private labeled and sold at a lower price. This applies to stock items like soy sauce, oats, etc. • Don’t purchase pre-packaged greens; shred your own carrots, cabbage, lettuce, etc.

The following carbs are included in this plan: Apples Romaine Lettuce

Peas Tomatoes

Crimini Mushrooms Canned Garbanzo Beans

Bell Peppers White Mushrooms

Asparagus Carrots

Butternut Squash Pomegranate Seeds

Broccoli Strawberries

Rolled Oats Collard Greens

Blueberries Onions

Bananas Spinach

Cauliflower Lemons

Garlic Kale

Cucumbers Zucchini

Whole Wheat Tortillas Brussels Sprouts

Sweet Potatoes

Jalapeno Peppers Oranges

Red Potatoes Salsa

Brown Rice

Gluten Free Bread

18

FATS Due to the nature of this meal plan, fat is a smaller portion of the total daily foods intake. For this reason, most of the fats will either be coming from a protein source (i.e. the fat content in ground meat) or as an oil used in food preparation. Since this is a relatively low fat meal plan, there will not be a need to restock fats on a regular basis. Stocking a bottle of store brand olive oil and a store brand olive oil spray will be sufficient to support your grocery needs.

This meal plan calls for the following fat sources: Extra Virgin Olive Oil

Peanuts

Almonds Unsweetened Almond Milk Chia Seeds Avocados Olives Peanut Butter

Recommended Stock Pantry Items for this program: Due to the frequency of use, the following non-perishable items are suggested to keep in stock throughout the duration of this program: Coffee Tea Extra Virgin Olive Oil Vinegar Soy Sauce Hot Sauce of your choice Herbal Seasonings and Spices Liquid Aminos Vanilla Extract

19

WHEN TO ADJUST THIS MEAL PLAN This program is intended to be followed as written to support women who have approximately 25 lbs or less to lose or to jump-start a longer-term fat loss journey. Best results will be achieved if this program is paired with a body type-training plan with a minimum workout frequency of 4 times a week. Training more frequently than 4 times a week can help accelerate your rate of progress but is NOT necessary to see results. It should be noted that 80 to 90% of one’s progress will be the result of dialed in nutrition. If you have never experienced targeted fat loss before, know that it’s not about working out harder, it’s about managing an energy balance of food intake and energy burned. If you are properly managing your food intake using the protocols in this meal plan, excessive exercise is not required. It should be noted that, while this is a one size fits most protocol, there are a few circumstances where this protocol can be easily customized to support your personal needs. If you are unsure and have a unique set of health conditions, it is advised to purchase a oneon-one consultation for personalized advice. These are general guidelines for making changes to your program and may vary your rate of progress. Any circumstances outside of these outlined cases should be handled via consultation.

1

High Activity Levels

If you are a highly active individual where your training sessions (weight training + cardio) are longer than 1:30 minutes and your training frequency is more than 5 times a week, you may need to increase your calories. Use these guidelines for adjusting your macros: 30 minutes additional activity: If you train an additional 30 minutes of cardiovascular activity above and beyond 1:30 minutes of weight training plus cardio, you are to take the total number of calories burned in 30 minutes and divide it by 4. This value will yield the total number of ADDITIONAL grams of carbohydrates you can consume in a day. If you are not sure how many calories you are burning in 30 minutes, use this guideline: Light Activity (walking) – 100 calories: Consume an extra ~25 g of carbs per day (to be consumed post-workout). Moderate Activity (jogging) – 250 calories: Consume ~60 g of carbs per day with at least 25-30 g of those carbs consumed post-workout. Intense Activity (running, HIIT, sprints, etc.) – 450 calories: Consume ~110 g of carbs per day with at least 25-30 g of those carbs consumed post-workout.

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2

BMR Variances

If you have a small frame and are ~5’2” or shorter, your basal metabolic rate may be too low for this program and this may be too much food for your needs. This program is optimal for those with a BMR between 1400 and 1700 looking to shred body fat. You can calculate your BMR with an online calculator. If your BMR is outside of this range, the following adjustments are advised: If your BMR is greater than 1900 calories, this program may be too aggressive for your needs. This will support a jump start towards your progress and you will need to revert back to a higher calorie protocol after this plan if you choose to follow it. However you can multiple the macros by a factor of 1.20 for a better fit. If your BMR is between: ‣ 1800 to 1900 cal – Multiply macros by a factor of 1.15. * ‣ 1700 to 1800 cal – Multiply macros by a factor of 1.05.* ‣ 1400 to 1700 cal – Follow the program as written and make zero adjustments. ‣ 1300 to 1400 cal – Multiply macros by a factor of 0.95 to get your new macros.** ‣ 1200 to1300 cal – Multiply macros by a factor of 0.85 to get your new macros. ** ‣ 1100 to1200 cal – Multiply macros by a factor of 0.80 to get your new macros. ** * Please note that this will increase your calories from the recommended calories in this program. You do not HAVE TO make this change. Opting to NOT make this change will result in a faster rate of progress during this program. ** Please note that this will reduce your calories from the recommended calories in this program. You do not HAVE TO make this change; however, it will support a faster rate of progress.

What to do when this program is over When this program ends, it is advised to revert back to phase 2 macros for one week, phase 1 macros the next week, and then increase your macros until you reach your maintenance level of macros. If you have > 10-15 lbs to lose, it is okay to do shreds back to back. It is advised to follow phase 2 macros between shreds. If you have specific goals or special circumstances, it is advised to purchase a consultation.

21

FREQUENTLY ASKED QUESTIONS

22

Read this portion before starting the program. DO NOT start this program before reading in full. How does it work? 1) This is your program; however, we kindly ask that this program is not shared or emailed with persons or parties who did not purchase the meal plan. The macronutrient ratios, calorie levels, and the rate of change of the macros disclosed in this program are the intellectual property of Gauge Girl Training, LLC. Disclosure of this information is strictly prohibited in any online forum, video, email, social media post, or any other form of disclosure. Failure to comply will result in legal action. 2) Take your before photos wearing a bathing suit from the front, side, and back views. You must hold the Day 1 sign in your before photos and the Day 42 sign in your after photos. If you do not own a bathing suit, a sports bra and booty shorts are acceptable. You must be wearing the same EXACT outfit as the before photos to be eligible for the challenge grand prize. 3) To be eligible for the challenge prizes, you must be holding the official Gauge Girl Training signs. 4) It is recommended to have a friend, significant other, or family member take these photos of you. Cell phone selfies are not ideal. Use proper lighting and stand in front of a closed door frame. It is suggested to not take your photos with a cluttered background. We need to be able to see your physique (not the inside of your house and all your personal belongings). 5) Enter your “before” measurements and weight in the progress tracking chart. Before photos are to be posted on a public Gauge Girl instagram account to be eligible for the grand prize. If you want your identity to remain anonymous, you can simply crop your head from the photos and just show from the neck down. Any accounts that are not public when the photos are posted will be disqualified from the challenge prize. If you do not wish to participate in the challenge, you are welcome to follow this program at your own rate. 6) For a total of 42 days you are to follow the recommended meal plan. You will receive FREE access to the Private Team Gauge Girl Facebook Forum to interact with others participating in the same challenge. Clients that are the most engaged in our community tend to have the most success. This is not a customized meal plan and does not come with online support from our staff of certified GGT nutritionists. If you feel you have questions or need clarifications along the way, it is highly recommended that you utilize our forum with qualified moderators and experienced clients who have participated in this program before to lean on for support. Due to the volume of clients, we are unable to offer free advice via email or text; however, we created this forum to help you along the way.  If you do not have a Facebook account, it is recommended that you create one to gain access to our community during your time on this program.

23

7) This program is a meal plan only. It is recommended that you pair this meal plan with one of the Do It Yourself Body Type Training programs to account for your specific body type through your physical training. Most clients purchase both the home and gym version of the training programs in case they ever need to get a few workouts in at home. Your results will be 80-90% based on your nutrition and your discipline to follow this program.

Unsure of your body type? Send your photos to [email protected] for help!

8) Follow the program for 42 days and use our tracking chart included in this program for your weekly measurements and photos. You are only required to take Day 1 and Day 42 pictures; however, you are welcome to share your journey along the way and take additional weekly photos for yourself and for sharing with our amazing online community. 9) Print the tracking chart (twice so you have space for the full 42 days) and record your measurements each week. How do I tackle the meal prep? Unlike other meal plans on the market, this program not only includes a detailed meal plan but also features our MEAL PREP METHOD section. We are giving you extra tips on how to put the meals together, related to the meal prep methods, and ideas for optional “add-ins” to the meals. We show you what meals travel well and give you the line by line macro breakdown for ease of substitutions for each ingredient. Start by going through the daily menus and select which menus you will be following. You are not required to follow each menu for each day; however, we encourage it for those of you that enjoy cooking and welcome variety into your meals. While this program was written to provide ideas so you don't get bored with your food, cooking a new menu every day can be challenging for some with busy schedules. So it is recommended that you select at least 2 menus per week that you really like and prep the foods for a few days at a time using the grocery lists. You are welcome to select any menu within the phase you are following.

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Print the grocery list to determine how much you will need of each item on the meal plan. Once you figure out your grocery needs, it is suggested to purchase the following items: ‣ ‣ ‣ ‣ ‣

Meal Prep Scale Measuring Cups Measuring Spoons Foil Ziplock Freezer Bags

‣ ‣ ‣ ‣ ‣

Ziplock Baggies Meal Prep Containers Lunch Cooler French Press Hot Tea of Your Choice

Can I drink alcohol during this program? There is a 100% strict no alcohol policy while on this program. This is a focused and targeted 42-day plan that delivers real results. Alcohol provides no nutritional value and tends to derail the majority of clients from their goals. One drink turns into several very quickly. Once you have reached your physique goal, Gauge Girl Training can create a customized maintenance program for you that includes organic red wine. However, for this program, alcohol is a no-go. Can I have tea & coffee during this program? Yes, both are encouraged. Coffee must be black without added cream, sugar, or flavor additives. If you are new to black coffee, it is recommended to freshly grind whole coffee beans and use a French press for a cleaner, higher quality cup of coffee. Economical, yet high quality coffee can be found at Trader Joes. It is suggested to dilute your coffee with an equivalent portion of hot or cold water if you use creamer as a diluent. Acceptable sweeteners include monk fruit or stevia. Can I have cheat meals during this program? No. Cheat meals are not allowed for this 42 day program. Is it okay to eat late at night? Yes, the time of day does not matter. I have personally been on numerous shreds where my last meal ended up being after 11pm due to time constraints. This will not impact your progress. What if I workout at a different time of the day? This meal plan shows the post-workout meal as the first meal of the day. If you weight train at a different time of the day, you are to move this meal accordingly. If I don’t weight train, should I still take the post-workout meal? • During days 1-14, if you do not weight train, you are to skip the post-workout meal. • During days 15-28, if you do not weight train, you have the option to keep the post-workout meal as needed to support recovery at the lower caloric ranges. • During days 29-42, if you do not weight train, you are still to consume the post-workout meal.

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D AY 1 - 1 4

26

MENU: 1

NOT ES : Post-Workout: Protein Shake

Qty Unit Description PO 1.0 scp 6.0 oz

M1 1.0 serv 8.0 oz

M2 1.0 oz

Cal

Fb

F

2.0

3.0 30.0

0.0

0.0

0.0

150.0 5.0

2.0

3.0 30.0

Tofu Veggie Frittata

209.0 21.0 4.0

8.0 15.0

Chopped Apples

120.0 32.0 5.6

0.0

329.0 53.0 9.6

8.0 15.0

Vega Sport Performance Protein Powder (Berry or Vanilla)

C

150.0 5.0

Water

0.0

Raw Almonds

P

0.0

0.0

160.0 6.0

3.5 14.0 6.0

160.0 6.0

3.5 14.0 6.0

Consume post-workout shake within 30 minutes of training. Blend protein into cold tea, coffee, or water. Ice is optional. Meal 1: Tofu Veggie Frittata See recipe. Serve with apples. Meal 2: Snack Meal 3: Lentil, Mushroom & Bell Pepper Lettuce Wraps Cook lentils according to package instructions. Heat olive oil in a skillet over medium heat. Sauté bell peppers and mushrooms with seasonings of your choice until tender, ~5 minutes. Mix

M3 6.0 oz

Cooked Lentils

197.4 34.2 13.2 0.6 15.6

2.0 oz

Large Romaine Lettuce Leaves

9.6

1.8

1.2

0.2

0.8

4.0 oz

Diced Raw Bell Peppers

24.0

4.0

2.0

0.0

0.8

4.0 oz

Sliced Raw White Mushrooms

24.0

3.6

1.2

0.4

3.6

1.0 tsp

Kasandrinos Extra Virgin Olive Oil

40.0

0.0

0.0

4.7

0.0

2.0 oz

Diced Avocado

90.0

4.8

3.8

8.4

1.2

385.0 48.4 21.4 14.3 22.0 M4 8.0 oz

Chopped Apples

120.0 32.0 5.6

0.0

0.0

120.0 32.0 5.6

0.0

0.0

mushrooms and peppers with lentils and avocado. Divide mixture between lettuce leaves. Meal 4: Snack Meal 5: Tofu & Lentil Bowl Cook lentils according to package instructions. Heat olive oil in a skillet over medium-high heat and sauté garlic until golden brown. Add tofu that has been cut into cubes, bell peppers, and

M5 6.0 oz 4.0 oz

Cooked Lentils

197.4 34.2 13.2 0.6 15.6

Nasoya Extra Firm Tofu

106.8 4.0

1.2

5.2 12.0

2.0 Tbsp Bragg’s Nutritional Yeast (10 g)

40.0

4.0

2.0

0.0

4.0

4.0 oz

Diced Raw Bell Peppers

24.0

4.0

2.0

0.0

0.8

4.0 oz

Chopped Raw Broccoli

40.0

7.6

2.8

0.4

3.2

2.0 tsp

Kasandrinos Extra Virgin Olive Oil

80.0

0.0

0.0

9.3

0.0

1.0 ea

Minced Garlic Clove (3 g)

4.5

1.0

0.1

0.0

0.2

492.7 54.8 21.3 15.5 35.8

Net

Cal

C

Totals

136 1637 199

Your Daily Goal

140 1515

PO: Post-Workout

*

27

Fb

F

P

63

55

109

>17

55

115

broccoli. Sauté with seasonings of your choice until tender, ~7 minutes. Combine tofu and vegetables with lentils and nutritional yeast. Mix together until nutritional yeast is evenly distributed.

MENU 1: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2

DAY 4

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

1 scp

2 scps

4 scps

Nasoya Extra Firm Tofu***

P

18 oz

22 oz

30 oz

Cooked Lentils

C

12 oz

24 oz

48 oz

Diced Raw Red Potatoes**

C

8 oz

8 oz

8 oz

Diced Raw Bell Peppers***

C

14 oz

22 oz

38 oz

Diced Raw Onions**

C

4 oz

4 oz

4 oz

Raw Spinach**

C

2 oz

2 oz

2 oz

Sliced Raw White Mushrooms

C

4 oz

8 oz

16 oz

Large Romaine Lettuce Leaves

C

2 oz

4 oz

8 oz

Chopped Raw Broccoli

C

4 oz

8 oz

16 oz

Chopped Apples

C

16 oz

32 oz

64 oz

Minced Garlic Cloves***

C

2 ea

3 ea

5 ea

F

2 Tbsp

3 Tbsp

Non-Stick Cooking Spray**

F

n/a

n/a

n/a

Diced Avocados

F

2 oz

4 oz

8 oz

Raw Almonds

F

1 oz

2 oz

4 oz

Bragg’s Nutritional Yeast***

Misc

4 Tbsp

6 Tbsp

Freshly Ground Black Pepper**

Misc

0.25 tsp 0.25 tsp 0.25 tsp

Cornstarch**

Misc

1 Tbsp

1 Tbsp

1 Tbsp

Soy Sauce**

Misc

2 Tbsp

2 Tbsp

2 Tbsp

28

Purchase a large tub of this ingredient online or at your local vitamin/ supplement retailer.

1 clove = 3 g

Stock olive oil as the primary cooking 5 Tbsp oil for this program.

Kasandrinos Extra Virgin Olive Oil***

PROTEIN:(P) CARBS:(C) FAT:(F)

Notes

10 Tbsp 2 Tbsp = 10 g

MENU: 2

NOT ES : Post-Workout: Protein Shake Consume post-workout shake within 30

Qty Unit Description PO 1.0 scp 6.0 oz

M1 1.0 scp

Vega Sport Performance Protein Powder (Berry or Vanilla) Water

Vega Sport Performance Protein Powder (Berry or Vanilla)

Cal

C

150.0 5.0

Fb

F

P

2.0

3.0 30.0

cold tea, coffee, or water. Ice is optional.

0.0

0.0

0.0

0.0

150.0 5.0

2.0

3.0 30.0

150.0 5.0

2.0

3.0 30.0

Silk Unsweetened Almond Milk

30.0

1.0

2.5

1.0

8.0 oz

Strawberries

72.0 17.6 4.8

0.8

1.6

6.0 oz

Banana

150.0 39.0 4.2

0.6

1.8

4.0

2.0

60.0

1.0

0.0

8.0 oz

1.0 Tbsp Spectrum Essentials Chia Seeds

minutes of training. Blend protein into

4.0

4.0

462.0 66.6 16.0 10.9 36.4

Meal 1: Strawberry Banana Chia Smoothie Combine all ingredients in a blender and blend until smooth, adding ice if desired. Meal 2: Snack Meal 3: Mediterranean Salad Prepare tofu using method of choice. Toss spinach with olive oil and flavored

M2 6.0 oz

M3 6.0 oz 15.0 g

Banana

Nasoya Extra Firm Tofu

150.0 39.0 4.2

0.6

1.8

150.0 39.0 4.2

0.6

1.8

160.0 6.0

2.0

8.0 18.0

Pitted Kalamata Olives

40.0

1.0

0.0

4.0

0.0

8.0 oz

Diced Raw Bell Peppers

48.0

8.0

4.0

0.0

1.6

4.0 oz

Canned Garbanzo Beans (drained & rinsed) Kasandrinos Extra Virgin Olive Oil Raw Spinach

120.0 19.6 4.4

0.8

6.4

9.3 0.0

0.0 2.0

2.0 tsp 2.0 oz

80.0 14.0

0.0 2.0

0.0 2.0

462.0 36.6 12.4 22.1 28.0

M4 8.0 oz

M5 1.0 serv

Sliced Raw Cucumbers

Sriracha Tofu & Vegetable Kebabs

32.0

8.0

0.8

0.0

1.6

32.0

8.0

0.8

0.0

1.6

324.0 19.0 5.0 20.0 22.0 324.0 19.0 5.0 20.0 22.0

Net Cal

C

Totals

134 1580 174

Your Daily Goal

140 1515

PO: Post-Workout

*

29

Fb

F

P

40

57

120

>17

55

115

vinegar of choice and/or lemon juice (optional). Toss in remaining salad ingredients and top with tofu. Meal 4: Snack Meal 5: Sriracha Tofu & Vegetable Kebabs See recipe.

MENU 2: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2

DAY 4

Notes

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

2 scps

4 scps

8 scps

Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Nasoya Extra Firm Tofu***

P

14 oz

20 oz

40 oz

Canned Garbanzo Beans (drained & rinsed)

C

4 oz

8 oz

16 oz

Strawberries

C

8 oz

16 oz

32 oz

Bananas

C

12 oz

24 oz

48 oz

Diced Raw Bell Peppers

C

8 oz

16 oz

32 oz

Raw Bell Pepper Chunks**

C

8 oz

8 oz

16 oz

Raw Spinach

C

2 oz

4 oz

8 oz

Raw White Mushrooms**

C

8 oz

8 oz

16 oz

Raw Zucchini Chunks**

C

8 oz

8 oz

16 oz

Sliced Raw Cucumbers

C

8 oz

16 oz

32 oz

Minced Raw Jalapeno Pepper**

C

0.5

0.5

1

Kasandrinos Extra Virgin Olive Oil***

F

8 tsp

10 tsp

20 tsp

Olive Oil Spray**

F

n/a

n/a

n/a

Silk Unsweetened Almond Milk

F

8 oz

16 oz

32 oz

Pitted Kalamata Olives

F

15 g

30 g

60 g

Spectrum Essentials Chia Seeds

F

1 Tbsp

2 Tbsp

4 Tbsp

Vinegar (flavor of choice)

Misc

n/a

n/a

n/a

Soy Sauce**

Misc

2 oz

2 oz

4 oz

Sriracha Hot Chili Sauce**

Misc

1 Tbsp

1 Tbsp

2 Tbsp

Skewers (metal or wooden)**

Misc

4

4

8

PROTEIN:(P) CARBS:(C) FAT:(F)

30

0.5 pepper = 7 g Stock olive oil as the primary cooking oil for this program. Add your favorite olive oil into a MISTO.

MENU: 3

NOT ES : Post-Workout: Protein Shake Consume post-workout shake within 30

Qty Unit Description PO 1.0 scp 6.0 oz

M1 6.0 oz

Cal

Vega Sport Performance Protein Powder (Berry or Vanilla)

C

150.0 5.0

Water

0.0

Nasoya Extra Firm Tofu

Fb

F

P

2.0

3.0 30.0

0.0

0.0

0.0

150.0 5.0

2.0

3.0 30.0

0.0

160.0 6.0

2.0

8.0 18.0

2.0 Tbsp Bragg’s Nutritional Yeast (10 g)

40.0

4.0

2.0

0.0

4.0

2.0 oz

Raw Spinach

14.0

2.0

2.0

0.0

2.0

4.0 oz

Sliced Raw White Mushrooms

24.0

3.6

1.2

0.4

3.6

2.0 oz

Canned Black Beans (drained & rinsed)

52.0

8.4

3.0

0.4

3.2

M2 8.0 oz

M3 6.0 oz

290.0 24.0 10.2 8.8 30.8

Navel Orange Slices

Cooked Medium-Grain Brown Rice

109.6 28.0 4.8

0.0

2.4

109.6 28.0 4.8

0.0

2.4

192.0 40.2 3.0

1.2

4.2

cold tea, coffee, or water. Ice is optional. Meal 1: Black Bean & Tofu Scramble Press excess liquid from tofu. Scramble all ingredients in a skillet with additional herbs/spices of choice. Meal 2: Snack Meal 3: Rice & Vegetable Stir-Fry Cook rice according to package instructions. Heat olive oil in a skillet over medium-high heat. Stir-fry veggies with rice, olive oil, and liquid aminos until veggies are tender, 5-7 minutes.

4.0 oz

Chopped Raw Broccoli

40.0

2.8

0.4

3.2

4.0 oz

Raw Peas

92.0 16.4 5.2

0.0

6.0

4.0 oz

Sliced Raw White Mushrooms

24.0

3.6

1.2

0.4

3.6

2.0 Tbsp Bragg’s Liquid Aminos

14.4

0.6

0.0

0.0

3.0

Meal 5:

2.0 tsp

80.0

0.0

0.0

9.3

0.0

Tofu & Vegetable Stir-Fry

Kasandrinos Extra Virgin Olive Oil

7.6

minutes of training. Blend protein into

442.4 68.4 12.2 11.3 20.0

Meal 4: Snack

Heat olive oil over medium-high heat. Press excess liquid from tofu and dice.

M4 1.0 oz 8.0 oz

Raw Almonds

160.0 6.0

3.5 14.0 6.0

Navel Orange Slices

109.6 28.0 4.8

Stir-fry veggies, tofu, olive oil, and liquid

2.4

aminos until veggies are tender and

269.6 34.0 8.3 14.0 8.4

tofu begins to lightly brown, 10-12

0.0

minutes. M5

4.0 oz

Nasoya Extra Firm Tofu

1.2

5.2 12.0

4.0 oz

Chopped Raw Broccoli

40.0

7.6

2.8

0.4

3.2

2.0 oz

Raw Peas

46.0

8.2

2.6

0.0

3.0

4.0 oz

Sliced Raw White Mushrooms

24.0

3.6

1.2

0.4

3.6

2.0 Tbsp Bragg’s Liquid Aminos

14.4

0.6

0.0

0.0

3.0

2.0 tsp

80.0

0.0

0.0

9.3

0.0

106.8 4.0

Kasandrinos Extra Virgin Olive Oil

311.2 24.0 7.8 15.3 24.8 Net

Cal

C

Fb

F

P

Totals

138 1573

183

45

52

116

Your Daily Goal

140 1515

*

>17

55

115

PO: Post-Workout

31

MENU 3: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2

DAY 4

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

1 scp

2 scps

4 scps

Nasoya Extra Firm Tofu

P

10 oz

20 oz

40 oz

Canned Black Beans (drained & rinsed)

C

2 oz

4 oz

8 oz

Navel Orange Slices

C

16 oz

32 oz

64 oz

Raw Broccoli

C

8 oz

16 oz

32 oz

Cooked Medium-Grain Brown Rice

C

6 oz

12 oz

24 oz

Raw Peas

C

6 oz

12 oz

24 oz

Sliced Raw White Mushrooms

C

12 oz

24 oz

48 oz

Raw Spinach

C

2 oz

4 oz

8 oz

Kasandrinos Extra Virgin Olive Oil

F

4 tsp

8 tsp

16 tsp

Raw Almonds

F

1 oz

2 oz

4 oz

Bragg’s Liquid Aminos

Misc

4 Tbsp

8 Tbsp

16 Tbsp

Bragg’s Nutritional Yeast

Misc

2 Tbsp

4 Tbsp

8 Tbsp

PROTEIN:(P) CARBS:(C) FAT:(F)

32

Notes Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Stock olive oil as the primary cooking oil for this program.

2 Tbsp = 10 g

MENU: 4

NOT ES : Post-Workout: Protein Shake Consume post-workout shake within 30

Qty Unit Description

Cal

PO 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 6.0 oz

Water

Fb

150.0 5.0

2.0

3.0 30.0

0.0

0.0

0.0

150.0 5.0

2.0

3.0 30.0

150.0 5.0

2.0

3.0 30.0

0.0

M1 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 8.0 oz

C

F

P

0.0

30.0

1.0

1.0

2.5

1.0

1.0 Tbsp Spectrum Essentials Chia Seeds

60.0

4.0

4.0

4.0

2.0

157.5 28.4 4.2

3.2

5.3

60.0 16.0 2.8

0.0

0.0

Quaker Old Fashioned Rolled Oats (dry weight)

4.0 oz

Chopped Apples

457.5 54.4 14.0 12.7 38.3 M2 8.0 oz

M3 6.0 oz

cold tea, coffee, or water. Ice is optional. Meal 1: Apple Chia Protein Oats Mix apples, oats, and almond milk. Prepare according to package instructions on the oats. Allow to cool for 1-2 minutes before gently stirring in

Silk Unsweetened Almond Milk

1.5 oz

minutes of training. Blend protein into

Chopped Apples

Nasoya Extra Firm Tofu

120.0 32.0 5.6

0.0

0.0

120.0 32.0 5.6

0.0

0.0

160.0 6.0

2.0

8.0 18.0

2.0 oz

Canned Black Beans (drained & rinsed)

52.0

8.4

3.0

0.4

3.2

2.0 oz

Raw Spinach

14.0

2.0

2.0

0.0

2.0

120.0 19.6 4.4

0.8

6.4

4.0 oz

Canned Garbanzo Beans (drained & rinsed) 6.0 oz Diced Raw Tomatoes 1.0 Tbsp Kasandrinos Extra Virgin Olive Oil

30.0 6.0 1.8 0.6 1.2 120.0 0.0 0.0 14.0 0.0 496.0 42.0 13.2 23.8 30.8

protein powder and chia seeds. Meal 2: Snack Meal 3: Tofu Buddha Bowl Prepare tofu using method of choice. Toss spinach with olive oil. Add remaining ingredients and toss until well combined. Meal 4: Snack Meal 5: BBQ Tofu & Asparagus Press excess liquid from tofu and dice into 1” cubes. Coat with BBQ sauce and olive oil. Pan-fry over medium-high heat for 6-7 minutes or until lightly browned and crisp, flipping often. Serve with

M4 8.0 oz

96.0 21.6 6.4

0.8

2.4

96.0 21.6 6.4

0.8

2.4

106.8 4.0

1.2

5.2 12.0

4.8

0.0

5.6

2.0 Tbsp Barbecue Sauce

70.0 17.0 0.0

0.0

0.0

2.0 tsp

80.0

9.3

0.0

M5 4.0 oz 8.0 oz

Raw Baby Carrots

Nasoya Extra Firm Tofu Raw Asparagus

56.8

Kasandrinos Extra Virgin Olive Oil

8.8 0.0

0.0

313.6 29.8 6.0 14.5 17.6 Net

Cal

C

Totals

138 1633 185

Your Daily Goal

140 1515

PO: Post-Workout

*

33

Fb

F

P

47

55

119

>17

55

115

steamed asparagus.

MENU 4: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2

DAY 4

Notes Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

2 scps

4 scps

8 scps

Nasoya Extra Firm Tofu

P

10 oz

20 oz

40 oz

Canned Black Beans (drained & rinsed)

C

2 oz

4 oz

8 oz

Canned Garbanzo Beans (drained & rinsed)

C

4 oz

8 oz

16 oz

Diced Raw Tomatoes

C

6 oz

12 oz

24 oz

Raw Spinach

C

2 oz

4 oz

8 oz

Raw Asparagus

C

8 oz

16 oz

32 oz

Raw Baby Carrots

C

8 oz

16 oz

32 oz

Chopped Apples

C

12 oz

24 oz

48 oz

Quaker Old Fashioned Rolled Oats (dry weight)

C

1.5 oz

3 oz

6 oz

Kasandrinos Extra Virgin Olive Oil

F

5 tsp

10 tsp

20 tsp

Silk Unsweetened Almond Milk

F

8 oz

16 oz

32 oz

Spectrum Essentials Chia Seeds

F

1 Tbsp

2 Tbsp

4 Tbsp

Misc

2 Tbsp

4 Tbsp

8 Tbsp

Barbecue Sauce

PROTEIN:(P) CARBS:(C) FAT:(F) 34

Stock olive oil as the primary cooking oil for this program.

D AY 1 5 - 2 8

35

MENU: 5

NOT ES : Post-Workout: Protein Shake

Qty Unit Description

Cal

PO 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 6.0 oz

Water

C

Fb

150.0 5.0

2.0

3.0 30.0

0.0

0.0

0.0

150.0 5.0

2.0

3.0 30.0

0.0

F

P

0.0

Consume post-workout shake within 30 minutes of training. Blend protein into cold tea, coffee, or water. Ice is optional. Meal 1: Southwest Stir-Fry

M1 8.0 oz

Riced Raw Cauliflower

56.0 12.0 5.6

0.0

4.8

Heat olive oil in a skillet over medium-

111.0 19.8 7.2

0.6

7.5

high heat. Add cauliflower, spinach,

3.0 oz

Cooked Black Beans (without added fat)

2.0 oz

Avocado

90.0

4.8

3.8

8.4

1.2

beans, and cumin to the skillet. Stir-fry

1.0 oz

Raw Spinach

7.0

1.0

1.0

0.0

1.0

ingredients, ~5 minutes, or until

1.0 ea

Raw Jalapeno Pepper (14 g)

8.0

2.0

0.8

0.0

0.4

cauliflower is cooked through. Remove

1.0 tsp

Ground Cumin

6.3

0.7

0.2

0.4

0.3

from skillet and serve in a bowl with

1.0 tsp

Kasandrinos Extra Virgin Olive Oil

40.0

0.0

0.0

4.7

0.0

sliced avocado.

318.3 40.3 18.6 14.1 15.2 M2 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla)

150.0 5.0

1.0 Tbsp Peanut Butter 5.0 oz

Banana

8.0 oz

Water

2.0

3.0 30.0

1.0

8.0

4.0

125.0 32.5 3.5

0.5

1.5

0.0

0.0

95.0 0.0

3.5 0.0

0.0

370.0 41.0 6.5 11.5 35.5

finely diced jalapeño pepper, black

Meal 2: Peanut Butter & Banana Smoothie Combine all ingredients in a blender and blend until smooth, adding ice if desired. Pour contents into a shaker cup and enjoy on-the-go for convenience. Meal 3: Plant-Based Protein Bowl

M3 4.0 oz

Cooked Lentils

131.6 22.8 8.8

0.4 10.4

4.0 oz

Frozen Peas

92.0 16.4 5.2

0.0

6.0

6.0 oz

Chopped Raw Red Bell Peppers

36.0

6.0

3.0

0.0

1.2

1.0 tsp

Kasandrinos Extra Virgin Olive Oil

40.0

0.0

0.0

4.7

0.0

299.6 45.2 17.0 5.1 17.6 M4 4.0 oz

Cooked Lentils

131.6 22.8 8.8

3.0 serv Spicy Garlic Hummus 1.0 oz

204.0 24.0 6.0

Raw Collard Greens (whole leaves)

9.1

1.5

1.1

0.4 10.4

Cal

C

Totals

120 1483 180

Your Daily Goal

125 1365

PO: Post-Workout

*

36

over medium heat. Add peppers, peas, and seasonings of choice. Sauté until peppers are tender, ~5 minutes. Combine in a bowl with cooked lentils. Meal 4:

9.0

9.0

Lentil & Hummus Wraps

0.2

0.9

Cook lentils according to package

344.7 48.3 15.9 9.6 20.3 Net

Cook lentils according to package instructions. Heat olive oil in a skillet

Fb

F

P

60

43

119

>17

45

115

instructions. Prepare hummus according to recipe. Spread hummus on collard green leaves, top with lentils, and roll into wraps.

MENU 5: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2 DAY 4 Notes

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

2 scps

4 scps

8 scps

Cooked Lentils

P

8 oz

16 oz

32 oz

Cooked Black Beans (without added fat)

C

3 oz

6 oz

12 oz

Canned Garbanzo Beans (drained & rinsed)**

C

30 oz

30 oz

30 oz

Frozen Peas

C

4 oz

8 oz

16 oz

Raw Red Bell Peppers

C

6 oz

12 oz

24 oz

Raw Collard Greens (whole leaves)

C

1 oz

2 oz

4 oz

Riced Raw Cauliflower

C

8 oz

16 oz

32 oz

Bananas

C

5 oz

10 oz

20 oz

Raw Spinach

C

1 oz

2 oz

4 oz

Raw Jalapeno Peppers

C

1 ea

2 ea

4 ea

Lemons**

C

1 ea

1ea

1ea

Peanut Butter

F

1 Tbsp

2 Tbsp

4 Tbsp

Avocado

F

2 oz

4 oz

8 oz

Kasandrinos Extra Virgin Olive Oil

F

2 tsp

4 tsp

8 tsp

Olive Oil**

F

3 Tbsp

3 Tbsp

3 Tbsp

Ground Cumin***

Misc

4 tsp

5 tsp

7 tsp

Garlic Powder**

Misc

2 Tbsp

2 Tbsp

2 Tbsp

Paprika**

Misc

1 tsp

1 tsp

1 tsp

Red Pepper Flakes**

Misc

1 tsp

1 tsp

1 tsp

Cayenne Pepper**

Misc

0.25 tsp

Sea Salt***

Misc

n/a

PROTEIN:(P) CARBS:(C) FAT:(F)

0.25 tsp 0.25 tsp n/a

37

n/a

Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Garbanzo Beans are also known as Chickpeas.

1 pepper = 14g

Stock olive oil as the primary cooking oil for this program.

MENU: 6

NOT ES : Post-Workout Meal: Protein Shake

Qty Unit Description

Cal

PO 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 6.0 oz

Water

C

Fb

150.0 5.0

2.0

3.0 30.0

0.0

0.0

0.0

150.0 5.0

2.0

3.0 30.0

0.0

F

P

0.0

Consume post-workout shake within 30 minutes of training. Blend protein into cold tea, coffee, or water. Ice is optional. Meal 1: Southwest Breakfast Burrito

M1 4.0 oz

Nasoya Extra Firm Tofu

106.8 4.0

1.2

4.0 oz

Canned Black Beans (drained & rinsed)

104.0 16.8 6.0

1.0 tsp

Ground Cumin

6.3

0.7

1.0 ea

Minced Garlic Clove

4.5

6.0 oz

Chopped Raw Bell Peppers

36.0

1.0 ea

Ortega Whole Wheat Tortilla

5.2 12.0 0.8

6.4

0.2

0.4

0.3

1.0

0.1

0.0

0.2

6.0

3.0

0.0

1.2

130.0 24.0 3.0

2.0

4.0

1.0 Tbsp Chopped Fresh Cilantro

0.0

0.0

0.0

0.0

0.0

4.0 Tbsp Salsa

20.0

4.0

0.0

0.0

0.0

407.6 56.5 13.5 8.4 24.1 M2 8.0 oz

Strawberries

M3 1.0 serv Simple Edamame Chickpea Salad 1.0 oz

72.0 17.6 4.8

0.8

1.6

72.0 17.6 4.8

0.8

1.6

213.0 25.0 11.0 6.0 16.0

Raw Almonds

160.0 6.0

3.5 14.0 6.0

Spray a medium-sized skillet with nonstick cooking spray. Add tofu, garlic, cumin, salt, and pepper to the skillet and scramble over medium-high heat, 5-7 minutes. Add peppers and black beans to the skillet and cook for an additional 3-4 minutes, or until peppers are tender. Remove scramble from the skillet and serve on warmed tortilla wrap. Garnish with salsa and cilantro. Meal 2: Snack Meal 3: Simple Edamame Chickpea Salad See recipe. Serve with a side of almonds.

373.0 31.0 14.5 20.0 22.0 Meal 4: M4 6.0 oz

Nasoya Extra Firm Tofu

160.0 6.0

2.0

8.0 18.0

Sheet Pan Roasted Tofu & Vegetables Preheat oven to 400°F. Drain and press

6.0 oz

Halved Raw Brussels Sprouts

72.0 15.0 6.6

0.6

6.0

4.0 oz

Cubed Raw Red Potatoes

78.4 18.0 2.0

0.0

2.0

tofu into 1” cubes. Spray a baking sheet

4.0 oz

Chopped Raw Carrots

48.0 10.8 3.2

0.4

1.2

with olive oil and spread vegetables*

6.0 oz

Chopped Raw Broccoli

60.0 11.4 4.2

0.6

4.8

and tofu evenly on top of the baking

1.0 tsp

Paprika

0.0

0.0

0.0

0.0

0.0

sheet. Spray tofu and vegetables with a

1.0 tsp

Kasandrinos Extra Virgin Olive Oil

40.0

0.0

0.0

4.7

0.0

458.4 61.2 18.0 14.3 32.0

tofu to remove excess moisture. Cut

generous amount of the cooking spray and drizzle with olive oil. Top with paprika, salt, and pepper. Bake for 30 minutes, transfer vegetables to a bowl,

Net

Cal

C

Totals

118 1461 171

Your Daily Goal

125 1365

*

Fb

F

P

and flip tofu. Increase the oven

53

47

110

temperature to 450°F and roast tofu for

>17

45

115

an additional 10-15 minutes. *Cut vegetables according to how quickly they cook: broccoli into 2” florets, potatoes into 3/4” cubes, carrots into 3/4” chunks, and Brussels Sprouts in half lengthwise.

PO: Post-Workout

38

MENU 6: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

1 scp

2 scps

4 scps

Nasoya Extra Firm Tofu

P

10 oz

20 oz

40 oz

Frozen Shelled Edamame**

P

4 oz

8 oz

16 oz

Canned Black Beans (drained & rinsed)

C

4 oz

8 oz

16 oz

Canned Garbanzo Beans (drained & rinsed)**

C

2 oz

4 oz

8 oz

Ortega Whole Wheat Tortillas

C

1 ea

2 ea

4 ea

Chopped Raw Bell Peppers

C

6 oz

12 oz

24 oz

Strawberries

C

8 oz

16 oz

32 oz

Halved Raw Brussels Sprouts

C

6 oz

12 oz

24 oz

Cubed Raw Red Potatoes

C

4 oz

8 oz

16 oz

Chopped Raw Carrots

C

4 oz

8 oz

16 oz

Chopped Raw Broccoli

C

6 oz

12 oz

24 oz

Minced Garlic Clove

C

1 ea

2 ea

4 ea

Lemons**

C

1 ea

2 ea

4 ea

Raw Almonds

F

1 oz

2 oz

4 oz

Kasandrinos Extra Virgin Olive Oil

F

1 tsp

2 tsp

4 tsp

Olive Oil Spray

F

n/a

n/a

n/a

Ground Cumin***

Misc

2 tsp

4 tsp

8 tsp

Paprika

Misc

1 tsp

2 tsp

4 tsp

Black Pepper***

Misc

n/a

n/a

n/a

Sea Salt***

Misc

n/a

n/a

n/a

Chopped Fresh Cilantro***

Misc

0.25 c + 1 Tbsp

0.5 c + 2 Tbsp

1c+ 4 Tbsp

Salsa

Misc

4 Tbsp

PROTEIN:(P) CARBS:(C) FAT:(F)

DAY 2 DAY 4 Notes

8 Tbsp 16 Tbsp

39

Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Garbanzo Beans are also known as Chickpeas.

Stock olive oil as the primary cooking oil for this program. Add your favorite olive oil into a MISTO if not purchasing an olive oil spray.

MENU: 7

NOT ES : Post-Workout Meal: Protein Shake

Qty Unit Description

Cal

PO 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 6.0 oz

Water

C

Fb

150.0 5.0

2.0

3.0 30.0

0.0

0.0

0.0

150.0 5.0

2.0

3.0 30.0

0.0

F

P

0.0

Consume post-workout shake within 30 minutes of training. Blend protein into cold tea, coffee, or water. Ice is optional. Meal 1: Spiced Scrambled Tofu with

M1 1.0 serv Spiced Scrambled Tofu with Nutritional Yeast 2.0 ea

161.0 7.0

Canyon Bakehouse Gluten Free Bread Slices

3.0

180.0 32.0 2.0

7.0 17.0 3.0

4.0

Nutritional Yeast & Toast See recipe. Toast bread and enjoy with tofu scramble.

341.0 39.0 5.0 10.0 21.0 Meal 2: Snack

M2 4.0 oz

M3 6.0 oz 4.0 oz

Banana

100.0 26.0 2.8

0.4

1.2

100.0 26.0 2.8

0.4

1.2

Nasoya Extra Firm Tofu

160.0 6.0

8.0 18.0

Cooked Medium-Grain Brown Rice

128.0 26.8 2.0

2.0

0.8

Meal 3: Savory Vegetable, Rice & Tofu Bowl Cook rice according to package

2.8

instructions. Drain and press tofu to

6.0 oz

Chopped Raw Crimini Mushrooms

45.6

7.2

1.2

0.0

4.2

remove excess moisture. Prepare tofu

6.0 oz

Chopped Raw Asparagus

42.6

6.6

3.6

0.0

4.2

using method of choice. Cook

14.4

0.6

0.0

0.0

3.0

2.0 Tbsp Bragg's Liquid Aminos

M4 6.0 oz

Nasoya Extra Firm Tofu

390.6 47.2 8.8

8.8 32.2

160.0 6.0

2.0

8.0 18.0

mushrooms and asparagus in a medium-sized skillet until tender. Combine ingredients in a bowl and drizzle with liquid aminos.

6.0 oz

Chopped Raw Crimini Mushrooms

45.6

7.2

1.2

0.0

4.2

Meal 4:

6.0 oz

Chopped Raw Bell Peppers

36.0

6.0

3.0

0.0

1.2

Deconstructed Tofu Fajita Bowl

4.0 oz

Canned Black Beans (drained & rinsed)

104.0 16.8 6.0

0.8

6.4

Drain and press tofu to remove excess

2.0 oz

Chopped Raw Onions

22.4

5.2

1.0

0.0

0.6

1.0 tsp

Onion Powder

7.8

1.8

0.1

0.0

0.2

1.0 tsp

Garlic Powder

9.1

2.0

0.3

0.0

0.5

1.0 tsp

Chili Powder

7.9

1.4

0.9

0.4

0.3

vegetables. Sauté in a skillet over

moisture. Cut tofu into 1” cubes. Mix together onion powder, garlic powder, chili powder, salt, and olive oil. Drizzle spice mixture over tofu and chopped

1.0 tsp

Sea Salt

0.0

0.0

0.0

0.0

0.0

medium-high heat, 8-10 minutes, or

2.0 tsp

Kasandrinos Extra Virgin Olive Oil

80.0

0.0

0.0

9.3

0.0

until vegetables are tender. Combine

472.8 46.4 14.5 18.5 31.4 Net

Cal

C

Totals

131 1454 164

Your Daily Goal

125 1365

PO: Post-Workout

*

40

Fb

F

P

33

41

116

>17

45

115

tofu, vegetables, and black beans in a bowl and season with hot sauce (optional).

MENU 7: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2

DAY 4

Notes

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

1 scp

2 scps

4 scps

Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Nasoya Extra Firm Tofu***

P

17 oz

34 oz

68 oz

Canyon Bakehouse Gluten-Free Bread Slices

C

2 ea

4 ea

8 ea

Cooked Medium-Grain Brown Rice

C

4 oz

8 oz

16 oz

Bananas

C

4 oz

8 oz

16 oz

Chopped Raw Crimini Mushrooms

C

12 oz

24 oz

48 oz

Chopped Raw Asparagus

C

6 oz

12 oz

24 oz

Chopped Raw Bell Peppers

C

6 oz

12 oz

24 oz

Chopped Raw Onions

C

2 oz

4 oz

8 oz

Canned Black Beans (drained & rinsed)

C

4 oz

8 oz

16 oz

Kasandrinos Extra Virgin Olive Oil

F

2 tsp

4 tsp

8 tsp

Stock olive oil as the primary cooking oil for this program.

Olive Oil Spray**

F

n/a

n/a

n/a

Add your favorite olive oil into a MISTO if not purchasing an olive oil spray.

Curry Powder**

Misc

0.25 tsp

0.5 tsp

1 tsp

Onion Powder

Misc

1 tsp

2 tsp

4 tsp

Garlic Powder

Misc

1 tsp

2 tsp

4 tsp

Chili Powder

Misc

1 tsp

2 tsp

4 tsp

Bragg's Nutritional Yeast**

Misc

1 Tbsp

2 Tbsp

4 Tbsp

Bragg's Liquid Aminos

Misc

2 Tbsp

4 Tbsp

8 Tbsp

Sea Salt***

Misc

n/a

n/a

n/a

Black Pepper***

Misc

n/a

n/a

n/a

PROTEIN:(P) CARBS:(C) FAT:(F)

41

MENU: 8

NOT ES : Post-Workout Meal: Protein Shake

Qty Unit Description

Cal

PO 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 6.0 oz

M1 4.0 oz

C

Fb

150.0 5.0

2.0

F

P

3.0 30.0

Water

0.0

Banana

0.0

0.0

0.0

0.0

150.0 5.0

2.0

3.0 30.0

100.0 26.0 2.8

0.4

150.0 5.0

2.0

3.0 30.0

Slik Unsweetened Almond Milk

30.0

1.0

2.5

1.0

8.0 oz

Strawberries

72.0 17.6 4.8

0.8

1.6

95.0

8.0

4.0

1.0 Tbsp Peanut Butter

1.0

1.2

8.0 oz

3.5

1.0

447.0 53.1 11.6 14.7 37.8

M3 2.0 oz

Chopped Apples

120.0 32.0 5.6

0.0

0.0

120.0 32.0 5.6

0.0

0.0

Raw Spinach

14.0

2.0

2.0

0.0

2.0

4.0 oz

Chopped Raw Tomatoes

20.0

4.0

1.2

0.4

0.8

4.0 oz

Chopped Raw Cucumbers

16.0

4.0

0.4

0.0

0.8

4.0 oz

Cooked Lentils

131.6 22.8 8.8

0.4 10.4

4.0 oz

Canned Garbanzo Beans (drained & rinsed)

120.0 19.6 4.4

0.8

6.4

1.0 tsp

Kasandrinos Extra Virgin Olive Oil

40.0

0.0

0.0

4.7

0.0

1.0 oz

Chopped Avocado

45.0

2.4

1.9

4.2

0.6

3.3

1.1

0.1

0.1

0.1

1.0 Tbsp Lemon Juice

389.9 55.9 18.8 10.6 21.1 M4 1.0 serv Spicy Tofu & Veggie Plate

302.0 29.0 9.0 13.0 26.0 302.0 29.0 9.0 13.0 26.0 Net

Cal

C

Totals

128 1409 175

Your Daily Goal

125 1365

PO: Post-Workout

minutes of training. Blend protein into cold tea, coffee, or water. Ice is optional.

1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla)

M2 8.0 oz

Consume post-workout shake within 30

*

42

Fb

F

P

47

41

115

>17 45

115

Meal 1: PB & J Smoothie Combine all ingredients in a blender and blend until smooth, adding ice if desired. Pour contents into a shaker cup and enjoy on-the-go for convenience. Meal 2: Snack Meal 3: Cucumber, Tomato & Lentil Salad Cook lentils according to the package instructions and allow to cool. Combine tomatoes, cucumbers, spinach, garbanzo beans, and lentils. Drizzle with olive oil and lemon juice. Top with avocado. Meal 4: Spicy Tofu & Veggie Plate See recipe.

MENU 8: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2

DAY 4

Notes

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

2 scps

4 scps

8 scps

Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Nasoya Extra Firm Tofu**

P

5.5 oz

11 oz

22 oz

Cooked Lentils

C

4 oz

8 oz

16 oz

Bananas

C

4 oz

8 oz

16 oz

Strawberries

C

8 oz

16 oz

32 oz

Raw Spinach

C

2 oz

4 oz

8 oz

Chopped Raw Cucumbers

C

4 oz

8 oz

16 oz

Chopped Raw Tomatoes

C

4 oz

8 oz

16 oz

Canned Garbanzo Beans (drained & rinsed)

C

4 oz

8 oz

16 oz

Lemon Juice

C

1 Tbsp

2 Tbsp

4 Tbsp

Raw Broccoli**

C

6 oz

12 oz

24 oz

Raw Mung Bean Sprouts**

C

1c

2c

4c

Limes (juiced)**

C

1 ea

2 ea

4 ea

Chopped Apples

C

8 oz

16 oz

32 oz

Kasandrinos Extra Virgin Olive Oil***

F

2 tsp

4 tsp

8 tsp

Chopped Avocado

F

1 oz

2 oz

4 oz

Peanut Butter

F

1 Tbsp

2 Tbsp

4 Tbsp

Silk Unsweetened Almond Milk

F

8 oz

16 oz

32 oz

Low Sodium Soy Sauce

Misc

1 Tbsp

2 Tbsp

4 Tbsp

Sriracha Hot Chili Sauce

Misc

n/a

n/a

n/a

PROTEIN:(P) CARBS:(C) FAT:(F)

43

Stock olive oil as the primary cooking oil for this program.

optional

D AY 2 9 - 4 2

44

MENU: 9

NOT ES : Post-Workout: Protein Shake

Qty Unit Description PO 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 6.0 oz

Water

Cal

C

Fb

F

P

150.0

5.0

2.0

3.0

30.0

0.0

0.0

0.0

0.0

0.0

150.0

5.0

2.0

3.0

30.0

Consume post-workout shake within 30 minutes of training. Blend protein into cold tea, coffee, or water. Ice is optional. Meal 1: Berry Banana Smoothie Bowl See recipe.

M1 1.0 serv Berry Banana Smoothie Bowl

356.8

45.6 12.0 8.2

34.4

356.8 45.6 12.0 8.2

34.4

Meal 2: Autumn Lentil Salad Cook lentils according to package

M2 4.0 oz

Nasoya Extra Firm Tofu

106.8

4.0

1.2

5.2

12.0

3.0 oz

Cooked Lentils

98.7

17.1

6.6

0.3

7.8

2.0 oz

Raw Spinach

14.0

2.0

2.0

0.0

2.0

instructions. Prepare tofu using method of choice. Boil butternut squash in a small pot until tender. Allow lentils, tofu, and butternut squash to cool. Combine red wine vinegar and olive oil to make a

1.0 Tbsp Spectrum Essentials Chia Seeds

60.0

4.0

4.0

4.0

2.0

4.0 oz

Cubed Raw Butternut Squash

50.4

12.8

2.4

0.0

0.8

Add remaining ingredients and toss

2.5 oz

Pomegranate Seeds

60.0

13.3

2.8

0.8

1.3

until well combined.

1.0 Tbsp Red Wine Vinegar

5.0

1.0

0.0

0.0

0.0

2.0 tsp

80.0

0.0

0.0

9.3

0.0

Kasandrinos Extra Virgin Olive Oil

474.9 54.2 19.0 19.6 25.9

dressing. Toss spinach with dressing.

Meal 3: Cheezy Tofu Veggie Skillet Press excess liquid from tofu. While pressing, boil butternut squash until tender. Scramble tofu with butternut

Nasoya Extra Firm Tofu

106.8

4.0

1.2

5.2

12.0

squash, spinach, and nutritional yeast in

8.0 oz

Cubed Raw Butternut Squash

100.8

25.6

4.8

0.0

1.6

for approximately 5-7 minutes. While

6.0 oz

Raw Brussels Sprouts

72.0

15.0

6.6

0.6

6.0

2.0 oz

Raw Spinach

14.0

2.0

2.0

0.0

2.0

40.0

4.0

2.0

0.0

4.0

M3 4.0 oz

2.0 Tbsp Bragg’s Nutritional Yeast (10 g)

333.6 50.6 16.6 5.8

25.6

Net

Cal

C

Fb

F

P

Totals

105

1315

155

50

37

116

Your Daily Goal

110

1260

*

>17

40

115

PO: Post-Workout

45

a skillet over medium-high heat. Cook scramble is cooking, place Brussels sprouts in a microwave-safe dish and add 1 tablespoon of water. Cover the dish and steam in the microwave for 2-3 minutes.

MENU 9: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type DAY 1

DAY 2

DAY 4

Vega Sport Performance Protein Powder (Berry or Vanilla)***

P

2 scps

4 scps

8 scps

Nasoya Extra Firm Tofu

P

8 oz

16 oz

32 oz

Cooked Lentils

C

3 oz

6 oz

12 oz

Cubed Raw Butternut Squash

C

12 oz

24 oz

48 oz

Raw Brussels Sprouts

C

6 oz

12 oz

24 oz

Raw Spinach

C

4 oz

8 oz

16 oz

Pomegranate Seeds

C

2.5 oz

5 oz

10 oz

Frozen Banana Slices**

C

3 oz

6 oz

12 oz

Frozen Blueberries**

C

2 oz

4 oz

8 oz

Frozen Strawberries**

C

4 oz

8 oz

16 oz

Kasandrinos Extra Virgin Olive Oil

F

2 tsp

4 tsp

8 tsp

Silk Unsweetened Almond Milk**

F

2 Tbsp

4 Tbsp

8 Tbsp

Spectrum Essentials Chia Seeds**

F

2 Tbsp

4 Tbsp

8 Tbsp

Red Wine Vinegar

Misc

1 Tbsp

2 Tbsp

4 Tbsp

Bragg’s Nutritional Yeast

Misc

2 Tbsp

4 Tbsp

8 Tbsp

PROTEIN:(P) CARBS:(C) FAT:(F)

46

Notes

Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Stock olive oil as the primary cooking oil for this program.

2 Tbsp = 10 g

MENU: 10

NOT ES :

Qty Unit Description

Cal

C

Fb

F

P

150.0

5.0

2.0

3.0

30.0

0.0

0.0

0.0

0.0

0.0

150.0

5.0

2.0

3.0

30.0

Post-Workout: Protein Shake Consume post-workout shake within 30 minutes of training. Blend protein into

PO 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 6.0 oz

Water

cold tea, coffee, or water. Ice is optional. Meal 1: Vanilla Almond Smoothie

M1 6.0 oz

Banana

1.0 scp Vega Sport Performance Protein Powder (Vanilla)

150.0

39.0

4.2

0.6

1.8

150.0

5.0

2.0

3.0

30.0

8.0 oz

Silk Unsweetened Almond Milk

30.0

1.0

1.0

2.5

1.0

0.5 tsp

Vanilla Extract (real)

6.2

0.3

0.0

0.0

0.0

0.5 oz

Raw Almonds

80.0

3.0

1.8

7.0

3.0

416.2 48.3 9.0 13.1 35.8

M2 6.0 oz 4.0 oz

Cooked Quinoa Chopped Raw Broccoli

Combine all ingredients in a blender and blend until smooth, adding ice if desired. Pour contents into a shaker cup and enjoy on-the-go for convenience. Meal 2: Thai Quinoa & Veggie Bowl Cook quinoa according to package instructions. Combine quinoa, broccoli, carrots, onions, cilantro, and peanuts in

204.0

36.0

4.8

6.0

6.0

40.0

7.6

2.8

0.4

3.2

liquid aminos and lime juice. Add dressing to quinoa bowl and toss until

a bowl. In a separate bowl, combine

2.0 oz

Grated Raw Carrots

24.0

5.4

1.6

0.2

0.6

1.0 oz

Chopped Raw Green Onions

9.0

2.1

0.7

0.1

0.5

2.0 Tbsp Chopped Fresh Cilantro

0.0

0.0

0.0

0.0

0.0

9.0 g

Chopped Raw Peanuts

51.8

1.5

0.8

4.5

2.3

Tofu & Spicy Cauliflower Fried Rice

2.0 Tbsp Bragg's Liquid Aminos

14.4

0.6

0.0

0.0

3.0

See recipe and prepare in advance.

1.0 Tbsp Lime Juice (15 g)

3.8

1.3

0.1

0.0

0.1

347.0 54.5 10.8 11.2 15.7

evenly coated. Meal 3:

Press excess liquid from tofu. Scramble tofu with broccoli, peas, and liquid aminos in a skillet over medium-high heat. Cook for approximately 5-7

M3 5.0 oz

Nasoya Extra Firm Tofu

133.5

5.0

1.5

6.5

15.0

4.0 oz

Chopped Raw Broccoli

40.0

7.6

2.8

0.4

3.2

4.0 oz

Frozen Peas

92.0

16.4

5.2

0.0

6.0

107.0

16.0

7.0

4.0

6.0

7.2

0.3

0.0

0.0

1.5

1.0 serv Spicy Cauliflowered Fried Rice 1.0 Tbsp Bragg's Liquid Aminos

379.7 45.3 16.5 10.9 31.7

Net

Cal

C

Fb

F

P

Totals

115

1293

153

38

38

113

Your Daily Goal

110

1260

*

>17

40

115

PO: Post-Workout

47

minutes, or until broccoli is tender. Combine cauliflower fried rice and tofu mixture and stir-fry ingredients together, 1-2 minutes.

MENU 10: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2

DAY 4

Notes

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

2 scps

4 scps

8 scps

Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Nasoya Extra Firm Tofu

P

5 oz

10 oz

20 oz

Cooked Quinoa

C

6 oz

12 oz

24 oz

Chopped Raw Broccoli

C

8 oz

16 oz

32 oz

Grated Raw Carrots

C

2 oz

4 oz

8 oz

Bananas

C

6 oz

12 oz

24 oz

Chopped Raw Green Onions

C

1 oz

2 oz

4 oz

Frozen Peas

C

4 oz

8 oz

16 oz

Diced Raw Medium Head of Cauliflower**

C

1 ea

1 ea

2 ea

Diced Raw Jalapeno Peppers (seeds removed)**

C

1 ea

1 ea

2 ea

Chopped Garlic Cloves**

C

2 ea

2 ea

4 ea

Kasandrinos Extra Virgin Olive Oil**

F

0.5 Tbsp

0.5 Tbsp

1 Tbsp

Silk Unsweetened Almond Milk

F

8 oz

16 oz

32 oz

Raw Almonds

F

14 g

28 g

56 g

Chopped Raw Peanuts

F

9g

18 g

36 g

Vanilla Extract (real)

Misc

0.5 tsp

1 tsp

2 tsp

Vegetable Stock**

Misc

0.25 c

0.25 c

0.5 c

Chopped Fresh Cilantro

Misc

2 Tbsp

4 Tbsp

8 Tbsp

Lime Juice

Misc

1 Tbsp

2 Tbsp

4 Tbsp

Bragg’s Liquid Aminos

Misc

3 Tbsp

6 Tbsp

12 Tbsp

Paprika**

Misc

0.25 tsp

0.25 tsp

0.5 tsp

Soy Sauce**

Misc

1 Tbsp

1 Tbsp

2 Tbsp

PROTEIN:(P) CARBS:(C) FAT:(F)

48

1 medium head (5-6” diameter) = ~500 g/ ~4 c)

Stock olive oil as the primary cooking oil for this program.

1 Tbsp = 15 g

MENU: 11

NOT ES : Post-Workout: Protein Shake

Qty Unit Description

Cal

C

Fb

F

P

150.0

5.0

2.0

3.0

30.0

0.0

0.0

0.0

0.0

0.0

150.0

5.0

2.0

3.0

30.0

Canned Garbanzo Beans (drained & rinsed)

120.0

19.6

4.4

0.8

6.4

3.0 oz

Avocado

135.0

7.2

2.0 ea

Canyon Bakehouse Gluten Free Bread Slices

180.0

32.0

PO 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 6.0 oz

M1 4.0 oz

Water

40.0

4.0

5.7 12.6

1.8

2.0

4.0

2.0

3.0 0.0

4.0

475.0 62.8 14.1 16.4 16.2

M2 1.0 serv Black Bean Scrambled Tofu with Sun-dried Tomatoes

337.0

33.0 10.0 13.0 25.0

337.0 33.0 10.0 13.0 25.0

Nasoya Extra Firm Tofu

4.0 oz

Cooked Lentils

2.0 oz

minutes of training. Blend protein into cold tea, coffee, or water. Ice is optional. Meal 1: Smashed Chickpea & Avocado Toast Combine garbanzo beans (chickpeas), avocado, nutritional yeast, salt, and pepper in a bowl. Mash together with a fork. Toast bread and top with chickpea

2.0 Tbsp Bragg’s Nutritional Yeast (10 g)

M3 6.0 oz

Consume post-workout shake within 30

160.0

6.0

2.0

8.0

18.0

and avocado smash. Meal 2: Black Bean Scrambled Tofu with Sun-dried Tomatoes See recipe. Meal 3: Edamame, Lentil & Tofu Power Bowl Press excess liquid from tofu. While pressing, cook lentils and edamame according to package instructions. Spray a medium-sized skillet with non-

131.6

22.8

8.8

0.4

10.4

Shelled Edamame

62.0

6.0

2.6

2.0

6.0

4.0 oz

Chopped Raw Bell Peppers

24.0

4.0

2.0

0.0

0.8

2.0 oz

Chopped Raw White Onions

22.4

5.2

1.0

0.0

0.6

Cook until tofu is lightly browned. Combine tofu/veggie mixture in a bowl

6.0 oz

Chopped Raw White Mushrooms

2.0 Tbsp Bragg's Liquid Aminos

36.0

5.4

1.8

0.6

5.4

14.4

0.6

0.0

0.0

3.0

450.4 50.0 18.2 11.0 44.2

Net

Cal

C

Fb

F

P

Totals

107

1412

151

44

43

115

Your Daily Goal

110

1260

*

>17

40

115

PO: Post-Workout

49

stick spray. Cook onions, peppers, and mushrooms in the skillet until tender. Scramble in tofu and liquid aminos.

with lentils and edamame.

MENU 11: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2

DAY 4

Notes

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

1 scp

2 scps

4 scps

Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Nasoya Extra Firm Tofu***

P

11 oz

22 oz

44 oz

Shelled Edamame

P

2 oz

4 oz

8 oz

Canned Black Beans (drained & rinsed)**

C

4 oz

8 oz

16 oz

Canned Garbanzo Beans (drained & rinsed)

C

4 oz

8 oz

16 oz

Cooked Lentils

C

4 oz

8 oz

16 oz

Raw Spinach**

C

1c

2c

4c

Chopped Sun-Dried Tomatoes**

C

1 Tbsp

2 Tbsp

4 Tbsp

Canyon Bakehouse Gluten-Free Bread Slices

C

2 ea

4 ea

8 ea

Chopped Raw Bell Peppers

C

4 oz

8 oz

16 oz

Chopped Raw White Onions

C

2 oz

4 oz

8 oz

Chopped Raw White Mushrooms

C

6 oz

12 oz

24 oz

Coconut Oil**

F

1 tsp

2 tsp

4 tsp

1 Tbsp = 7 g

Add your favorite olive oil into a MISTO if not purchasing an olive oil spray.

Olive Oil Spray**

F

n/a

n/a

n/a

Avocado

F

3 oz

6 oz

12 oz

Sriracha Hot Chili Sauce**

Misc

n/a

n/a

n/a

optional

Lime Juice**

Misc

n/a

n/a

n/a

optional

Sea Salt***

Misc

n/a

n/a

n/a

Black Pepper***

Misc

n/a

n/a

n/a

Bragg’s Nutritional Yeast***

Misc

3 Tbsp

6 Tbsp

12 Tbsp

Bragg’s Liquid Aminos

Misc

2 Tbsp

4 Tbsp

8 Tbsp

Curry Powder**

Misc

0.25 tsp

0.5 tsp

1 tsp

PROTEIN:(P) CARBS:(C) FAT:(F)

50

2 Tbsp = 10 g

MENU: 12

NOT ES : Post-Workout: Protein Shake

Qty Unit Description PO 1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla) 6.0 oz

Water

Cal

C

Fb

F

P

150.0

5.0

2.0

3.0

30.0

0.0

0.0

0.0

0.0

0.0

150.0

5.0

2.0

3.0

30.0

Consume post-workout shake within 30 minutes of training. Blend protein into cold tea, coffee, or water. Ice is optional. Meal 1: Warm Blueberry Protein Oatmeal Combine oats, almond milk, and

M1 1.5 oz

Quaker Old Fashioned Rolled Oats (dry weight)

1.0 scp Vega Sport Performance Protein Powder (Berry or Vanilla)

157.5

28.4

4.2

3.2

5.3

150.0

5.0

2.0

3.0

30.0

8.0 oz

Silk Unsweetened Almond Milk

30.0

1.0

1.0

2.5

1.0

3.0 oz

Blueberries

48.0

12.3

2.1

0.3

0.9

385.5 46.7 9.3

9.0

37.2

blueberries. Cook according to oatmeal package instructions. Allow to cool, 1-2 minutes, before gently stirring in protein powder. Meal 2: Garlic Veggie Lentil Salad See recipe. Serve with a side of almonds or mix them into salad.

M2 1.0 serv Garlic Veggie Lentil Salad 1.0 oz

175.0

Raw Almonds

160.0

26.0 10.0 4.0 6.0

3.5 14.0

11.0 6.0

335.0 32.0 13.5 18.0 17.0

Meal 3: Sweet Potato & Lentil Buddha Bowl Cook lentils and edamame according to package instructions. Spray a medium-

M3 4.0 oz

Cubed Raw Sweet Potatoes

95.2

21.6

3.2

0.0

1.6

sized skillet with olive oil. Add garlic, sweet potatoes, and broccoli. Cook over medium heat until desired

4.0 oz

Cooked Lentils

131.6

22.8

8.8

0.4

10.4

4.0 oz

Shelled Edamame

124.0

12.0

5.2

4.0

12.0

4.0 oz

Chopped Raw Broccoli

40.0

7.6

2.8

0.4

3.2

2.0 oz

Raw Kale

28.0

3.6

3.6

0.0

3.6

broccoli, and garlic to the bowl with

1.0 Tbsp Chopped Fresh Cilantro

0.0

0.0

0.0

0.0

0.0

kale and garnish with cilantro.

1.0 ea

Minced Garlic Clove

4.5

1.0

0.1

0.0

0.2

1.0 tsp

Kasandrinos Extra Virgin Olive Oil

40.0

0.0

0.0

4.7

0.0

463.3 68.6 23.7 9.5

31.0

Net

Cal

C

Fb

F

P

Totals

103

1334

152

49

40

115

Your Daily Goal

110

1260

*

>17

40

115

PO: Post-Workout

51

tenderness. Add kale to a medium-sized bowl and massage with olive oil. Add lentils, edamame, sweet potatoes,

MENU 12: GROCERY LIST* *The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day, use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column. **For Recipe Only ***For Recipe & Other Meals

Ingredient

Type

DAY 1

DAY 2

DAY 4

Notes

Vega Sport Performance Protein Powder (Berry or Vanilla)

P

2 scps

4 scps

8 scps

Purchase a large tub of this ingredient online or at your local vitamin/supplement retailer.

Shelled Edamame

P

4 oz

8 oz

16 oz

Cooked Lentils***

C

4 oz + 2c

8 oz + 2c

16 oz + 2c

Minced Garlic Cloves***

C

4 ea

5 ea

7 ea

Frozen Peas**

C

0.5 c

0.5 c

0.5 c

0.5 c = 72.5 g

Raw Red Bell Peppers**

C

6 oz

6 oz

6 oz

1 medium = 6 oz

Raw Carrots**

C

1 oz

1 oz

1 oz

Quaker Old-Fashioned Rolled Oats (dry weight)

C

1.5 oz

3 oz

6 oz

Blueberries

C

3 oz

6 oz

12 oz

Chopped Raw Broccoli

C

4 oz

8 oz

16 oz

Raw Kale

C

2 oz

4 oz

8 oz

Cubed Raw Sweet Potatoes

C

4 oz

8 oz

16 oz

Kasandrinos Extra Virgin Olive Oil***

F

4 tsp

5 tsp

7 tsp

Silk Unsweetened Almond Milk

F

8 oz

16 oz

32 oz

Raw Almonds

F

1 oz

2 oz

4 oz

Olive Oil Spray

Misc

n/a

n/a

n/a

Add your favorite olive oil into a MISTO if not purchasing an olive oil spray.

Lemon Juice**

Misc

n/a

n/a

n/a

optional

Himalayan Sea Salt***

Misc

n/a

n/a

n/a

Black Pepper***

Misc

n/a

n/a

n/a

Chopped Fresh Cilantro

Misc

1 Tbsp

2 Tbsp

4 Tbsp

PROTEIN:(P) CARBS:(C) FAT:(F)

52

2 c = 396 g (~14 oz)

Stock olive oil as the primary cooking oil for this program.

RECIPES

53

T O F U V E GGIE F R I T TATA 54

S ER VINGS : 4 | PREP TIME: 15 M I N | COOK TI M E : 5 - 1 0 M I N INGREDIENTS: 14 oz Nasoya Extra Firm Tofu 2 Tbsp Soy Sauce 2 Tbsp Bragg’s Nutritional Yeast 1 Tbsp Cornstarch 1 Tbsp Kasandrinos Extra Virgin Olive Oil 8 oz Diced Raw Red Potatoes 4 oz Diced Raw Onions 1 Minced Garlic Clove (3 g) 6 oz Diced Raw Bell Peppers 2 oz Chopped Raw Spinach 1/4 tsp Black Pepper Olive Oil Spray INSTRUCTIONS: 1. Preheat oven to 375°F. 2. Place tofu, soy sauce, nutritional yeast, and cornstarch into a food processor or blender and process until smooth and creamy. 3. Coat a medium-sized skillet with olive oil. Add potatoes and onions and sauté over medium heat until lightly browned, approximately 7 minutes. Remove from heat. Add garlic, bell peppers, spinach, and black pepper. Fold in tofu mixture until thoroughly combined.  4. Coat a 9x9” baking dish with cooking spray and transfer tofu and veggie mixture into the dish. Smooth out top with a spatula. 5. Bake until center is firm and top is lightly browned, approximately 35 minutes. Remove from the oven and allow to cool, 5-10 minutes, before cutting.

MACROS: Serving Size = 1/4 of Frittata, Calories (kCal) - 209, Total Fat - 8 g, Saturated Fat - 1 g, Trans Fat - 0 g, Cholesterol - 0 mg, Sodium - 533 mg, Potassium - 451 mg, Total Carbohydrate - 21 g, Dietary Fiber - 4 g, Sugars - 3 g, Protein - 15 g

55

RE CIP E S

T O F U V E GGIE FR ITTATA

S R I R A C H A TO FU & VE G ETA B L E KE BA B S 56

S ER VINGS : 2 | PREP TIME: 10 M I N | COOK TI M E : 1 0 - 1 5 M I N INGREDIENTS: 8 oz Nasoya Extra Firm Tofu (drained, pressed, & cubed)* 8 oz Raw Zucchini Chunks 8 oz Raw Bell Pepper Chunks 8 oz Raw White Mushrooms 1 Tbsp Sriracha Hot Chili Sauce 1/4 c Soy Sauce (May opt to use low sodium.) 2 Tbsp Kasandrinos Extra Virgin Olive Oil 1/2 Minced Raw Jalapeño Pepper (7 g) (Remove seeds & membrane for less heat.) 4 Skewers (metal or wooden)** Olive Oil Spray *To press tofu, place tofu block on a plate lined with paper towels. Layer more paper towels on top of tofu. Place another plate or cutting board on top of paper towels and weigh it down with a book or heavy cans (anything weighing about 2 lbs). Allow to press for at least 1 hour and up to 4 hours. **If using wooden skewers, allow them to soak in water for 30 minutes to prevent burning. INSTRUCTIONS: 1. Toss tofu in a bowl with zucchini, peppers, and mushrooms. In a separate bowl, mix Sriracha, soy sauce, olive oil, and jalapeño. Pour over tofu and vegetables. Cover and allow to marinate in the refrigerator, 30-60 minutes. 
 2. Preheat an outdoor grill or stove-top grill pan to medium-high heat and coat with cooking spray. 
 3. Thread tofu and vegetables onto skewers and grill 10-15 minutes. Turn as needed until grill marks form on each side. Brush with leftover marinade as tofu and vegetables cook. 
 4. Remove from heat and serve. Use any final remaining marinade as a dipping sauce.

MACROS: Serving Size = 2 Kebabs, Calories (kCal) - 324, Total Fat - 20 g, Saturated Fat - 1 g, Trans Fat - 0 g, Cholesterol - 0 mg, Sodium - 2228 mg, Potassium - 834 mg, Total Carbohydrate - 19 g, Dietary Fiber - 5 g, Sugars - 10 g, Protein - 22 g

57

RE CIP E S

S R I R A C H A TO FU & VE G ETA B L E KE BA B S

SP ICY GA R LIC H U M M US

58

S ER VINGS : 2 0 | PREP TIME: 5 M I N | COOK TI M E : N/ A You will never purchase hummus again after you have tried this easy and affordable recipe. This combination of chickpeas, garlic, and olive oil with a touch of heat yields one of the creamiest, most delicious dips you will ever try. Pair with carrots, red peppers, celery, cucumbers, or the veggies of your choice!

I NGREDIENTS: 2 x 15.0 oz Canned Garbanzo Beans (drained & rinsed) Juice of 1 Lemon 3 Tbsp Olive Oil 2 Tbsp Garlic Powder 1 Tbsp Ground Cumin 1 tsp Paprika 1 tsp Sea Salt 1 tsp Red Pepper Flakes ¼ tsp Cayenne Pepper I NST R U C T IO NS: 1. Blend all ingredients together in a food processor for 1-2 minutes until it reaches a smooth and creamy consistency. 2. Store in an airtight container until ready to use.

MACROS: Serving Size = ~2 Tbsp, Calories (kCal) - 68, Total Fat - 3 g, Saturated Fat - 0 g, Trans Fat - 0 g, Cholesterol - 0 mg, Sodium -100 mg, Potassium - 97 mg, Total Carbohydrate - 8 g, Dietary Fiber - 2 g, Sugars - 0 g, Protein - 3 g

59

RE CIP E S

S PI CY G A R L IC H U M M U S

SIM P L E EDA M A ME CH ICKP E A SA L AD

60

S ER VINGS : 1 | PREP TIME: 3 MIN | COOK TI M E : N / A Enjoy an effortless, vegan friendly, and high protein power salad with this light and flavorful dish. Experience a subtle Mexican inspired vibe with a twist of citrus flavor and a hint of cumin and cilantro. This salad yields 16 g of plant- based protein and requires absolutely zero cooking for an easy meal idea for those crunched for time.

I NGREDIENTS: 4 oz Frozen Shelled Edamame 2 oz Canned Chickpeas (aka Garbanzo Beans) Juice of 1 Lemon ¼ c Chopped Fresh Cilantro 1 tsp Ground Cumin Sea Salt (to taste) Freshly Ground Black Pepper (to taste) I NST R U C T IO NS: 1. Rinse frozen edamame until thawed and set aside. Drain canned chickpeas and then rinse and set aside. 2. In a small mixing bowl, combine edamame and chickpeas and squeeze lemon over the contents. Top with cilantro, cumin, sea salt, and black pepper.

MACROS: Serving Size = Entire Salad, Calories (kCal) - 213, Total Fat - 6 g, Saturated Fat - 0 g, Trans Fat - 0 g, Cholesterol - 0 mg, Sodium - 422 mg, Potassium - 331 mg, Total Carbohydrate - 25 g, Dietary Fiber - 11 g, Sugars - 5 g, Protein - 16 g

61

RE CIP E S

S I M P L E E D A MA M E CH I C K P E A SA L A D

SP ICE D SCR A M B LED TO F U W ITH NU TR ITIO NAL Y E AS T

62

S ER VINGS : 1 | PREP TIME: 3 MIN | COOK TI M E : 5 M I N If you need a flavorful protein source that is easy to meal prep for a vegan lifestyle, this spiced scramble tofu with nutritional yeast is the answer. If you are newly vegan or if you have been eating plant based for years, this combination of nutritional yeast adds a subtle “cheesy” flavor and 2 g of protein per tablespoon. Combined with the curry powder, it makes this dish insanely delicious. Enjoy this meal for breakfast or reheat for lunch or dinner and serve with the veggies of your choice!

I NGREDIENTS: 5 oz Nasoya Extra Firm Tofu 1 Tbsp Nutritional Yeast ¼ tsp Curry Powder Sea Salt (to taste) Black Pepper (to taste) Olive Oil Spray I NGREDIENTS: 1. Cut tofu into cubes and pat dry with paper towels. 2. Spray a skillet with olive oil and turn heat to medium high. Add tofu to the skillet and break apart using a spatula to create a scrambled texture. 3. Add curry and nutritional yeast. Continue to cook for 3-4 minutes. Remove from heat and season with sea salt and/or black pepper.

MACROS: Serving Size = 5 oz, Calories (kCal) - 161, Total Fat - 7 g, Saturated Fat - 1 g, Trans Fat - 0 g, Cholesterol - 0 mg, Sodium - 256 mg, Potassium - 7 mg, Total Carbohydrate - 7 g, Dietary, Fiber - 3 g, Sugars - 0 g, Protein - 17 g

63

RE CIP E S

S PI CE D S C R AM BL E D T O F U W IT H NU TR ITIO NA L Y EAS T

SPICY TO FU & VEGGIE PL ATE

64

S ER VINGS : 1 | PREP TIME: 5 MIN | COOK TI M E : 1 5 M I N Enjoy a satisfying meal of plant-based goodness with this high protein, filling meal. I’ve always loved mung bean sprouts as a lighter alternative to rice and lo mein noodles. Not only are these bean sprouts high in protein, they are low cost and add a nice crunch to any stir-fry. This dish provides 26 g of protein and only 20 g of net carbs per serving for a perfect high protein, veganfriendly meal idea. INGREDIENTS: 5.5 oz Nasoya Extra Firm Tofu (patted dry) 6.0 oz Chopped Raw Broccoli 1 c Raw Mung Bean Sprouts Juice of 1 Lime 1 Tbsp Low Sodium Soy Sauce 1 tsp Kasandrinos Extra Virgin Olive Oil Sriracha Hot Chili Sauce (optional) INSTRUCTIONS: 1. Cut tofu into cubes. 2. Add olive oil to a skillet and set over medium-high heat. Sauté tofu for 2 minutes per side. Add broccoli and soy sauce. Stir-fry for 60 seconds and cover with a lid. 3. Add bean sprouts and stir-fry for another 60 seconds. Squeeze lime over tofu mixture. Remove from heat and top with hot sauce (optional).

MACROS (CALCULATED WITH SRIRACHA): Serving Size = Entire Plate, Calories (kCal) - 302, Total Fat - 13 g, Saturated Fat - 1 g, Trans Fat - 0 g, Cholesterol - 0 mg, Sodium - 746 mg, Potassium - 582 mg, Total Carbohydrate - 29 g, Dietary Fiber - 9 g, Sugars - 10 g, Protein - 26 g

65

RE CIP E S

S PI CY T OFU & VE G G IE P L AT E

B E R RY B A N ANA S M O O T H IE BO WL 66

S ER VINGS : 1 | PREP TIME: 5 MIN | COOK TI M E : N / A I NGREDIENTS: 3 oz Frozen Ripe Banana Slices 4 oz Frozen Strawberries 2 oz Frozen Blueberries 2 Tbsp Silk Unsweetened Almond Milk 1 scoop Vega Sport Performance Protein Powder (Berry or Vanilla) 1 Tbsp Spectrum Essentials Chia Seeds I NST R U C T IO NS: 1. Add banana slices and berries to a blender and blend on low until fruit begins to break up into small pieces. Next, add almond milk and protein powder. Continue to blend on low until the mixture reaches a “soft serve” consistency. 2. Scoop into a serving bowl and sprinkle with chia seeds.

MACROS: Serving Size = Entire Bowl, Calories (kCal) - 356.8, Total Fat - 8.2 g, Total Carbohydrate - 45.6 g, Dietary Fiber - 12 g, Protein - 34.4 g

67

RE CIP E S

B E R RY B A N ANA S M O O T H IE BO WL

S PI CY CAUL IFL OWE R F R I ED R IC E

68

S ER VINGS : 2 | PREP TIME: 5 MIN | COOK TI M E : ~2 M I N This dish looks like a ton of food, but don’t be deceived because one serving is only 9 grams of net carbs. Once I learned that I could enjoy approximately 4 times the volume of “rice” with less carbs and amazing flavor, I was ready to sign up ASAP. This is tasty, spicy, and includes garlic. Need I say more? IN G R E DI E N T S : ½ Tbsp Kasandrinos Extra Virgin Olive Oil 1 Diced Raw Jalapeño (seeds removed) 1 Diced Raw Medium Head of Cauliflower (5-6” diameter/~500 g/~4 c)

2 Chopped Garlic Cloves ¼ c Vegetable Stock 1 Tbsp Soy Sauce* ¼ tsp Paprika

*May Opt To Use Coconut Aminos for a Soy Free Alternative. IN S T RUCT I O NS : 1. Remove stem from cauliflower. Cut cauliflower in half and then into quarters through the core. Remove core from each “quarter” with a knife allowing cauliflower to naturally fall apart into large florets. 2. Dice florets into “rice-like” pieces with a large knife. Alternatively, “rice” cauliflower using a food processor. Do not fill more than ¾ full. If necessary, process in batches with 1-second pulses until it has broken down into granules. Set aside. 3. Heat olive oil in a skillet over medium-high heat. 4. Sauté garlic for 30 seconds. Reduce heat to medium. 5. Add cauliflower, jalapeño, vegetable stock, soy sauce, and paprika. Stir-fry together until all ingredients are equally distributed for 30-90 seconds or until desired doneness. Serve immediately.

MEAL T I P S : 1. Allow contents to cool at room temperature for 10 minutes before refrigerating. Dish will keep for 4-5 days refrigerated.   2. This is an excellent alternative to grains such as rice when you are mentally craving more volume on your plate. 3. The recipe is family friendly and easy to prepare in bulk for a week of meals.

MA CRO S (CAL C U L AT E D WIT H S OY S A U C E) : Serving Size = ½ of Cauliflower Fried Rice, Calories (kCal) - 107, Total Fat - 4 g, Saturated Fat - 0 g, Trans Fat - 0 g, Cholesterol - 0 mg, Sodium - 605 mg, Potassium - 793 mg, Total Carbohydrate - 16 g, Dietary Fiber - 7 g, Sugars - 7 g, Protein - 6 g

69

RE CIP E S

S PI CY C A U L IF L O WER F R I ED RICE

B LA CK B E A N SCR A M B L ED T O F U W IT H SU N- DR IE D T O M AT OE S 70

S ER VINGS : 1 | PREP TIME: 5 MIN | COOK TI M E : ~3 M I N This tofu scramble is packed with flavor and is so good you won’t even realize it’s also vegan friendly. A plant-based lifestyle can be challenging to replicate the savory flavors from animal-based proteins, but this meal doesn’t disappoint with the spiced scrambled tofu combined with black beans, sun-dried tomatoes, Sriracha, and lime.

I NGREDIENTS: 5 oz Spiced Scrambled Tofu (See recipe.) 4 oz Canned Black Beans (drained & rinsed) 1 c Raw Spinach 1 Tbsp Chopped Sun-Dried Tomatoes (7 g) 1 tsp Coconut Oil Sriracha Hot Chili Sauce (optional) Squeeze of Lime (optional) I NST R U C T IO NS: 1. Add coconut oil to a skillet and melt over medium-high heat. Add spinach and spiced scrambled tofu. Stir-fry for 30-60 seconds. 2. Add black beans and continue to cook for about 2 minutes. 3. Top with sun-dried tomatoes. Remove from heat and season with sriracha hot sauce and/or a squeeze of lime.

MACROS (CAL CULATED WITH SRIRACHA AND LIME): Serving Size = Entire Dish, Calories (kCal) - 337, Total Fat - 13 g, Saturated Fat - 5 g, Trans Fat - 0 g, Cholesterol - 0 mg, Sodium - 768 mg, Potassium - 199 mg, Total Carbohydrate - 33 g, Dietary Fiber - 10 g, Sugars - 4 g, Protein - 25 g

71

RE CIP E S

B LA CK B E A N SCR A M B L ED T O F U W IT H SU N- DR IE D T O M AT OE S

G AR L IC V E GGIE LEN TIL S A L A D 72

S ER VINGS : 4 | PREP TIME: 10 M I N | COOK TI M E : ~3 M I N Lentils are one of the most underrated plant-based protein sources. Not only are they high in protein, they are also high in fiber, vegan friendly, and so good that even meat lovers will be pleasantly surprised by their ability to adapt to a wide variety of flavors. This recipe is a great hit if you want to mix it up, are pursuing more plant-based protein sources in your diet, or need to prepare a vegan-friendly dish for your guests.

I NGREDIENTS: 2 c Cooked Lentils (396 g/~14 oz) 3 Minced Garlic Cloves 1 Tbsp Kasandrinos Extra Virgin Olive Oil ½ c Frozen Peas (72.5 g) 1 Medium Raw Red Bell Pepper (6 oz) 1 oz Raw Carrots Himalayan Sea Salt (to taste) Freshly Ground Black Pepper (to taste) Squeeze of Lemon (optional) I NST R U C T IO NS: 1. Cook lentils according to package instructions. 2. Add olive oil and garlic to a skillet and sauté, 30-60 seconds, over medium-high heat. 3. Chop bell pepper and carrots. Add to the skillet and cook for another 60 seconds. 4. Reduce heat to medium. Add lentils and peas and continue to cook for one more minute. Remove from heat. 5. Season with salt, black pepper, and lemon. 6. Let contents cool slightly before serving.

MACROS (CAL CULATED WITH LEMON): Serving Size = ~ 4 oz, Calories (kCal) - 175, Total Fat - 4 g, Saturated Fat - 0 g, Trans Fat - 0 g, Cholesterol - 0 mg, Sodium - 548 mg, Potassium - 510 mg, Total Carbohydrate - 26 g, Dietary, Fiber - 10 g, Sugars - 5 g, Protein - 11 g

73

RE CIP E S

G AR L IC V E GGIE LE N T IL S A L AD

FREE FOODS With these foods, you can have as much as you want without having to count!

Kale

Black Coffee

Arugula

Spinach

Hot Tea

La Croix Club Soda

74

HOW TO USE THIS SUBSTITUTION GUIDE When following a macros based approach to nutrition, it is crucial that one begins to look at food through the lens of proteins, carbs, and fats. These meal plans were formulated with recipes and meals to fit the macronutrient goals for each day. There may be times when you may wish to deviate from these meal plans for variety, cost, convenience, or a certain food not being available or in season in your area. As long as you fit your total daily macronutrient goals at the end of the day, it does not matter how you go about reaching them and what combination of foods you consume to get there. This substitution guide was created to show you macros-based alternatives for proteins, carbs, and fats. We have included a detailed database of foods with their calories, protein, carbs and fats broken down per ounce (or 30 g) serving. If you want to substitute a given food in a meal, these meal plans have been broken down showcasing the macros for every line item making it very easy to see what macros each ingredient contributes to a meal. For example, this meal consists of 4 ingredients: Qty Unit Description

Cal

C

F

P

4.0 oz

Smoked Turkey Breast, Deli Style

100.0

4.0

2.0

18.0

1.0 oz

Hummus

70.0

4.0

5.0

2.0

2.0 oz

Cucumber

4.0

1.0

0.0

0.0

1.0 ea

Whole Wheat Flour Tortilla (1.5 oz or 45g)

130.0

22.0

3.0

4.0

304.0

31.0

10.0

24.0

Lets say you wanted to substitute the Whole Wheat Flour Tortilla. The first thing you want to do is look at the primary macronutrient. In this case it contains 22 g of carbs, 3 g of fat, and 4 g of protein. If the amounts of fats and protein and less than 5 grams they can be considered zero for the sake of simplicity in making a substitution. When looking at this whole-wheat flour tortilla we have 22 g of carbs to substitute. Take a look at the substitution chart and scroll across the first top row to the right where you will see carb equivalents broken down by 5 g, 10 g, 15 g, 20 g, 25 g, etc. Wt 
 (oz)

Item

Cal

C

F

P

25 g

20 g

15 g

10 g

5 g

1

Cooked White Rice 25.8 5.5 0.0 0.5

4.5 oz

3.6 oz

2.7 oz 1.8 oz 0.9 oz

1

Cooked Brown Rice 32.0 6.7 0.2 0.7

3.7 oz

3.0 oz

2.2 oz 1.5 oz 0.7 oz

1

Cooked Quinoa

34.0 6.0 1.0 1.0

4.2 oz

3.3 oz

2.5 oz 1.7 oz 0.8 oz

75

In our case we have 22 g of carbs to substitute, we will round this down to 20 g of carbs. If the value was greater than 22.5 g we would round up to 25 g. This means that we will look at the column listed “20 g” and scroll down that column. As you scroll down this chart tells you the equivalent weight in ounces of other foods that will yield the same amount of carbohydrates. This is not always a 100% on the dot exact substitution but if it is within 10% variance for carbs and proteins, and 5% for fats this is an acceptable substitute. For more examples on making substitutions watch this youtube video:

Access the video here: https://youtu.be/XPE891iDgCY

76

CARB SUBSTITUTIONS & Equivalents CA RB S UBSTITU TIO NS

77

CA RB S UBSTITU TIO NS Carbohydrate Macros Per 1 oz of Food Wt 
 (oz)

Item

Carbohydrate Equivalents

Cal

C

F

P

25 g

20 g

15 g

10 g

5 g

1

Cooked White Rice

25.8

5.5

0

0.5

4.5 oz

3.6 oz

2.7 oz

1.8 oz 0.9 oz

1

Cooked Brown Rice

32

6.7

0.2

0.7

3.7 oz

3 oz

2.2 oz

1.5 oz 0.7 oz

1

Cooked Quinoa

34

6

1

1

4.2 oz

3.3 oz

2.5 oz

1.7 oz 0.8 oz

1

Cauliflowered Rice

7

1.5

0

0.6 16.8 oz 13.5 oz 10.1 oz

6.7 oz 3.4 oz

1

Cooked Sweet Potatoes

25

5.7

0

0.5

4.4 oz

3.5 oz

2.6 oz

1.8 oz 0.9 oz

1

Cooked Red Potatoes

25

5.5

0

0.6

4.5 oz

3.6 oz

2.7 oz

1.8 oz 0.9 oz

1

Cooked Russet Potatoes

27

6

0

0.7

4.2 oz

3.3 oz

2.5 oz

1.7 oz 0.8 oz

1

Cooked Yams

33

7.9

0.1

0.4

3.2 oz

2.5 oz

1.9 oz

1.3 oz 0.6 oz

1

Dry Oats- Also Available in Gluten Free

57.3

12.2

0

1.1

2 oz

1.6 oz

1.2 oz

0.8 oz 0.4 oz

1

Steel Cut Oats- Also Available in Gluten Free

108

19.7

2.2

2.6

1.3 oz

1 oz

0.8 oz

0.5 oz 0.3 oz

1

Polenta

20

4

0

0.5

6.3 oz

5 oz

3.8 oz

2.5 oz 1.3 oz

1

Cooked Spaghetti Squash

8.9

1.8

0.1

0.2 13.9 oz 11.1 oz

8.3 oz

5.6 oz 2.8 oz

1

Zucchini Noodles (Zoodles)

4.5

0.9

0.1

0.3 26.8 oz 21.4 oz 16.1 oz 10.7 oz 5.4 oz

1

Asparagus

7.1

1.1

0

1

Brussels Sprouts

12

2.5

0.1

1

Broccoli

10

1.9

0.1

1

String Beans

9

2

0

0.5 12.4 oz

1

Kale

14

1.8

0

1.8

8.3 oz

78

0.7 23.5 oz 18.8 oz 14.1 oz 7.9 oz

5.9 oz

0.8 13.3 oz 10.6 oz

8 oz

5.3 oz 2.7 oz

9.9 oz

7.4 oz

5 oz 2.5 oz

6.7 oz

5 oz

3.3 oz 1.7 oz

1

9.8 oz

9.4 oz 4.7 oz 3.9 oz

2 oz

CA RB S UBSTITU TIO NS Carbohydrate Macros Per 1 oz of Food Wt Item

Carbohydrate Equivalents

Cal

C

F

P

25 g

20 g

15 g

10 g

5 g

1

25 oz

20 oz

15 oz

10 oz

5 oz

0.7 24.3 oz 19.4 oz 14.6 oz

9.7 oz

4.9 oz

1

Spinach

7

1

0

1

Arugula

7

1

0.2

1

Cooked Butternut Squash

13

3.3

0

0.3

7.6 oz

6 oz

4.5 oz

3 oz

1.5 oz

1

Cooked Acorn Squash

15.7

4.1

0

0.3

6.1 oz

4.9 oz

3.7 oz

2.4 oz

1.2 oz

1

Cooked Plantains

35

9

0.1

0.4

2.8 oz

2.2 oz

1.7 oz

1.1 oz

0.6 oz

1

Bananas

25

6.5

0.1

0.3

3.9 oz

3.1 oz

2.3 oz

1.5 oz

0.8 oz

1

Cherry Tomatoes

5

1

0.1

0.2 24.5 oz 19.6 oz 14.7 oz

9.8 oz

4.9 oz

1

Peas

23

4.1

0

1.5

6.1 oz

4.9 oz

3.7 oz

2.4 oz

1.2 oz

1

Carrots

12

2.7

0.1

0.3

9.2 oz

7.4 oz

5.5 oz

3.7 oz

1.8 oz

1

Cucumbers

4

1

0

0.2 24.3 oz 19.4 oz 14.6 oz

9.7 oz

4.9 oz

1

Eggplant

7

1.6

0.1

0.3 15.4 oz 12.3 oz

9.3 oz

6.2 oz

3.1 oz

1

Cooked Beets

12.3

2.8

0.1

0.5

8.9 oz

7.1 oz

5.4 oz

3.6 oz

1.8 oz

1

Cassava

44.8

10.7

0.1

0.4

2.3 oz

1.9 oz

1.4 oz

0.9 oz

0.5 oz

1

Jicama

10.6

2.5

0

0.2

10 oz

8 oz

6 oz

4 oz

2 oz

1

Bell Peppers

6

1

0

0.2

25 oz

20 oz

15 oz

10 oz

5 oz

1

Celery

4.5

1

0

0.2

25 oz

20 oz

15 oz

10 oz

5 oz

1

Kohlrabi

7.6

1.7

0

0.5 14.7 oz 11.8 oz

8.8 oz

5.9 oz

2.9 oz

79

CA RB S UBSTITU TIO NS Carbohydrate Macros Per 1 oz of Food Wt

Item

Carbohydrate Equivalents

Cal

C

F

P

25 g

20 g

15 g

10 g

5 g

1

Water Chestnuts

27.2

6.7

0

0.4

3.7 oz

3 oz

2.2 oz

1.5 oz

0.7 oz

1

Cooked Artichoke

14.8

3.3

0.1

0.8

7.6 oz

6.1 oz

4.5 oz

3 oz

1.5 oz

1

Snow Peas

11.8

2.1

0.1

0.8 11.7 oz

9.3 oz

7 oz

4.7 oz

2.3 oz

1

Broccoli Rabe

6.2

0.9

0.1

0.9 27.8 oz 22.2 oz 16.7 oz 11.1 oz

5.6 oz

1

Uncooked Mushrooms

6

0.9

0.1

0.9 26.9 oz 21.5 oz 16.1 oz 10.8 oz

5.4 oz

1

Whole Wheat Penne Pasta- Dry

90

19.5

0.8

4

1.3 oz

1 oz

0.8 oz

0.5 oz

0.3 oz

1

Mission Yellow Corn Tortilla

50

10

0.8

1

2.5 ea

2 ea

1.5 ea

1 ea

0.5 ea

1

Mission Thin White Corn Tortilla

36.7

7.7

0.5

0.7

3.3 ea

2.6 ea

2 ea

1.3 ea

0.7 ea

1

Siete Almond Flour Tortilla

100

10

5.5

3

2.5 ea

2 ea

1.5 ea

1 ea

0.5 ea

1

Canyon Bakehouse Gluten Free Bread

90

16

1.5

2

1.6 ea

1.3 ea

0.9 ea

0.6 ea

0.3 ea

1

Rice Cakes- Quaker Original Lightly Salted

35

7

0

1

3.6 ea

2.9 ea

2.1 ea

1.4 ea

0.7 ea

1

Rice Cakes-Organic Lundberg

60

14

0.5

1

1.8 ea

1.4 ea

1.1 ea

0.7 ea

0.4 ea

1

Ezekiel 4:9 Sprouted 100% Whole Grain Bread

80

15

0.5

4

1.7 ea

1.3 ea

1 ea

0.7 ea

0.3 ea

1

Coconut Water

5.3

1.3

0

0

19.2 oz 15.4 oz 11.5 oz

7.7 oz

3.8 oz

1

Blueberries

16

4.1

0.1

0.3

2.4 oz

1.2 oz

80

6.1 oz

4.9 oz

3.7 oz

CA RB S UBSTITU TIO NS Carbohydrate Macros Per 1 oz of Food Wt Item

Cal

C

F

Carbohydrate Equivalents P

25 g

20 g

15 g

10 g

5 g

0.2 11.5 oz

9.2 oz

6.9 oz

4.6 oz

2.3 oz

1

Strawberries

9

2.2

0.1

1

Grapes

20

5

0

0

5 oz

4 oz

3 oz

2 oz

1 oz

1

Cubed Mango

18

5

0

0

5 oz

4 oz

3 oz

2 oz

1 oz

1

Diced Pinapple

14

4

0

0

6.3 oz

5 oz

3.8 oz

2.5 oz

1.3 oz

1

Cantaloupe- cubes

9.5

2.5

0.1

0.2

10 oz

8 oz

6 oz

4 oz

2 oz

1

Apple

15

4

0

0

6.3 oz

5 oz

3.8 oz

2.5 oz

1.3 oz

1

Navel Orange

13.7

3.5

0

0.3

7.1 oz

5.7 oz

4.3 oz

2.9 oz

1.4 oz

1

Frozen Sour Cherries

13

3.1

0.1

0.3

8 oz

6.4 oz

4.8 oz

3.2 oz

1.6 oz

1

Frozen Sweet Cherries

25

6.3

0

0.3

4 oz

3.2 oz

2.4 oz

1.6 oz

0.8 oz

1

Watermelon

8.4

2.1

0

0.2 11.7 oz

9.3 oz

7 oz

4.7 oz

2.3 oz

1

Pink Grapefruit

11.8

3

0

0.2

8.3 oz

6.6 oz

5 oz

3.3 oz

1.7 oz

1

Pears

16.2

4.3

0

0.1

5.8 oz

4.7 oz

3.5 oz

2.3 oz

1.2 oz

81

P RO T E IN SU B STITU TIO NS

82

P RO T E IN SU B STITU TIO NS Protein Macros Per 1 oz of Food Wt

Protein Equivalents

Item

Cal

C

F

P

25 g

20 g

1

Shelled Edamame

31

3

1

3

8.3 oz

6.7 oz

1

Explore Asia Black Bean Spaghetti Pasta-Dry

90

9.5

1.5

12.5

2 oz

1

Extra Firm Tofu (Nasoya)

26.7

1

1.3

3

1

Lentils- Cooked

32.9

5.7

0.1

1

Black Beans- Canned

26

4.2

1

Seitan

40

1

Garbanzo Beans- Canned

1

Hemp Tofu

1

100% Liquid Egg Whites

1

Whole Egg

1

10 g

5 g

5 oz

3.3 oz

1.7 oz

1.6 oz

1.2 oz

0.8 oz

0.4 oz

8.3 oz

6.7 oz

5 oz

3.3 oz

1.7 oz

2.6

9.6 oz

7.7 oz

5.8 oz

3.8 oz

1.9 oz

0.2

1.6

15.6 oz

12.5 oz

9.4 oz

6.3 oz

3.1 oz

1.7

0.7

7

3.6 oz

2.9 oz

2.1 oz

1.4 oz

0.7 oz

30

4.9

0.2

1.6

15.6 oz

12.5 oz

9.4 oz

6.3 oz

3.1 oz

42.5

1.3

2.5

3.8

6.7 oz

5.3 oz

4 oz

2.7 oz

1.3 oz

15

0.5

0

3

8.3 oz

6.7 oz

5 oz

3.3 oz

1.7 oz

71.5

0.5

5

6.5

3.8 oz

3.1 oz

2.3 oz

1.5 oz

0.8 oz

93/7 Ground Turkey

25

0.7

0.3

5.3

4.7 oz

3.8 oz

2.8 oz

1.9 oz

0.9 oz

1

Deli Turkey Breast

25

1

0.3

4.5

5.6 oz

4.4 oz

3.3 oz

2.2 oz

1.1 oz

1

Chicken Wings- Baked/Broiled w/ Skin, Bone Removed

81.2

0

5.4

7.5

3.3 oz

2.7 oz

2 oz

1.3 oz

0.7 oz

1

Chicken Thighs- Baked/Broiled w/ Skin, Bone Removed

64

0

4

7

3.6 oz

2.9 oz

2.1 oz

1.4 oz

0.7 oz

1

Chicken Drumsticks- Baked/ Broiled w/ Skin, Bone Removed

60.5

0

3.1

7.6

3.3 oz

2.6 oz

2.0 oz

1.3 oz

0.7 oz

1

Deli Chicken Breast

29

1.2

0.5

4.8

5.2 oz

4.1 oz

3.1 oz

2.1 oz

1 oz

1

Rotisserie Chicken BreastCooked Skin & Bone Removed

47.4

0.3

0.6

7.8

3.2 oz

2.6 oz

1.9 oz

1.3 oz

0.6 oz

1

Boneless Skinless Chicken Breast- Raw

32.6

0

0.7

6.1

4.1 oz

3.3 oz

2.5 oz

1.6 oz

0.8 oz

83

15 g

P RO T E IN SU B STITU TIO NS Protein Macros Per 1 oz of Food Wt

Item

Protein Equivalents

Cal

C

F

P

25 g

20 g

15 g

10 g

5 g

1

Boneless Skinless Chicken Breast- Cooked

46.2

0

1

8.7

2.9 oz

2.3 oz

1.7 oz

1.1 oz

0.6 oz

1

Beef Flank Steak- Cooked

52.1

0

2.1

7.8

3.2 oz

2.6 oz

1.9 oz

1.3 oz

0.6 oz

1

Beef Tenderloin Steak-Filet Mignon - Cooked

54

0

2.2

8

3.1 oz

2.5 oz

1.9 oz

1.3 oz

0.6 oz

1

Beef Top Loin Steak-New York Strip- Cooked

51

0

1.8

8.2

3 oz

2.4 oz

1.8 oz

1.2 oz

0.6 oz

1

Top Sirloin Steak - Trimmed & Cooked

44.6

0

1.4

8

3.1 oz

2.5 oz

1.9 oz

1.3 oz

0.6 oz

1

Skirt Steak - Cooked

67.3

0

4

7

3.6 oz

2.9 oz

2.1 oz

1.4 oz

0.7 oz

1

93/7 Ground Beef- Cooked

57

0

2.7

8.2

3 oz

2.4 oz

1.8 oz

1.2 oz

0.6 oz

1

80/20 Ground Beef- Cooked

76

0

5

8

3.1 oz

2.5 oz

1.9 oz

1.3 oz

0.6 oz

1

Deli Roast Beef

40

0

1.5

6

4.2 oz

3.3 oz

2.5 oz

1.7 oz

0.8 oz

1

Grass Fed Ground BisonCooked

50.1

0

2.4

7.1

3.5 oz

2.8 oz

2.1 oz

1.4 oz

0.7 oz

1

Canned Tuna- in water

25

0

0.3

5.5

4.5 oz

3.6 oz

2.7 oz

1.8 oz

0.9 oz

1

Salmon Sashimi- Raw

59

0

3.8

5.8

4.3 oz

3.4 oz

2.6 oz

1.7 oz

0.9 oz

1

Yellowtail Sashimi- Raw

41

0

1.5

6.6

3.8 oz

3 oz

2.3 oz

1.5 oz

0.8 oz

1

Tuna Sashimi- Raw

31

0

0.3

6.6

3.8 oz

3 oz

2.3 oz

1.5 oz

0.8 oz

1

Shrimp- Cooked

25.7

0

0.3

5.7

4.4 oz

3.5 oz

2.6 oz

1.8 oz

0.9 oz

2

Bacon- Cooked

80

0

7

5

10 ea

8 ea

6 ea

4 ea

2 ea

1

Turkey Bacon - Cooked

107.0

0.9

7.8

8.3

3.0 oz

2.4 oz

1.8 oz

1.2 oz

0.6 oz

1

Pork Tenderloin (lean) - Cooked

40.0

0.0

1.0

7.3

3.4 oz

2.7 oz

2.1 oz

1.4 oz

0.7 oz

84

P RO T E IN SU B STITU TIO NS Protein Macros Per 1 oz of Food Wt

Item

Protein Equivalents

Cal

C

F

P

25

g

20

g

15

g

10

g

5

g

1

Boneless Top Loin Pork ChopsRaw

44

0

2.0

6.1

4.1

oz

3.3

oz

2.5

oz

1.6

oz

0.8

oz

1

Ground Pork- Cooked

83

0

5.8

7.2

3.5

oz

2.8

oz

2.1

oz

1.4

oz

0.7

oz

1

Tilapia- Cooked

35.8

0

0.7

7.3

3.4

oz

2.7

oz

2.1

oz

1.4

oz

0.7

oz

1

Scallops (Bay & Sea)- Cooked

31.4

0

0.4

6.5

3.8

oz

3.1

oz

2.3

oz

1.5

oz

0.8

oz

1

Wild Atlantic Salmon- Cooked

51.7

0

2.3

7.3

3.4

oz

2.7

oz

2.1

oz

1.4

oz

0.7

oz

1

Farmed Atlantic SalmonCooked

57.7

0

3.5

6.2

4

oz

3.2

oz

2.4

oz

1.6

oz

0.8

oz

1

Wild Coho Salmon- Cooked

38.9

0

1.2

6.6

3.8

oz

3

oz

2.3

oz

1.5

oz

0.8

oz

1

Farmed Coho Salmon- Cooked

49.8

0

2.3

6.8

3.7

oz

2.9

oz

2.2

oz

1.5

oz

0.7

oz

1

Sockeye Salmon- Cooked

44.3

0

1.6

7.7

3.2

oz

2.6

oz

1.9

oz

1.3

oz

0.6

oz

1

Cod (Atlantic & Pacific)- Cooked

29.4

0

0.2

6.4

3.9

oz

3.1

oz

2.3

oz

1.6

oz

0.8

oz

1

Halibut (Atlantic & Pacific)Cooked

39.2

0

0.8

7.5

3.3

oz

2.7

oz

2

oz

1.3

oz

0.7

oz

1

Haddock- Cooked

31.4

0

0.3

6.8

3.7

oz

2.9

oz

2.2

oz

1.5

oz

0.7

oz

1

Mahi Mahi- Cooked

30.5

0

0.3

6.6

3.8

oz

3

oz

2.3

oz

1.5

oz

0.8

oz

1

Sea Bass- Cooked

34.7

0

0.7

6.6

3.8

oz

3

oz

2.3

oz

1.5

oz

0.8

oz

1

Wild Catfish- Cooked

29.4

0

0.8

5.2

4.8

oz

3.8

oz

2.9

oz

1.9

oz

1

oz

1

Farmed Catfish- Cooked

42.6

0

2.2

5.2

4.8

oz

3.8

oz

2.9

oz

1.9

oz

1

oz

1

Clams- Cooked

41.4

1.4

0.5

7.2

3.5

oz

2.8

oz

2.1

oz

1.4

oz

0.7

oz

1

Blue Mussels- Cooked

48.2

2.1

1.3

6.7

3.7

oz

3

oz

2.2

oz

1.5

oz

0.7

oz

1

Non-Fat Plain Greek Yogurt

17

1.3

0

2.8

8.8

oz

7.1

oz

5.3

oz

3.5

oz

1.8

oz

1

1% Cottage Cheese

20

0.8

0.3

3.5

7.1

oz

5.7

oz

4.3

oz

2.9

oz

1.4

oz

1 scoop BAM Elite Natural Whey- 45 g 1 scoop BAM Elite Natural Collagen- 20 g

150

9

4

25

45

g

36

g

27

g

18

g

9

g

70

0

0

g

16.7

g

11.1

g

5.6

g

18.0 27.8

85

g 22.2

FAT SUBS T I T U T I O N S

86

FAT SUBS T I T U T I O N S Fat Equivalents Wt Weight (oz) (grams)

Item

Cal

Carbs Fat

Protein

15 g

10 g

5 g

1 Tbsp

2 tsp

1 tsp

2.5 g 1/2 tsp

1

28.0

Kasandrinos Extra Virgin Olive Oil

224.0

0.0

26.1 0.0

16.1 g

10.7 g

5.4 g

2.7 g

1

28.0

Extra Virgin Olive Oil

248.0

0.0

28.0 0.0

15.0 g

10.0 g

5.0 g

2.5 g

1

28.0

Ghee

252.0

0.0

28.0 0.0

15.0 g

10.0 g

5.0 g

2.5 g

1

28.0

Avocado

45.0

2.4

4.2

0.6

101.0 g

67.3 g

33.7 g

16.8 g

1

28.0

Coconut Butter

198.0

7.0

18.0 2.0

23.3 g

15.6 g

7.8 g

3.9 g

1

28.4

Chia Seeds

138.0

12.0

8.7

4.7

49.0 g

32.6 g

16.3 g

8.2 g

1

28.0

Flax Seeds

153.5

9.0

10.0 5.4

42.0 g

28.0 g

14.0 g

7.0 g

1

28.0

Fish Oil

253.0

0.0

28.0 0.0

15.0 g

10.0 g

5.0 g

2.5 g

1

28.0

Raw Almonds

160.0

6.0

14.0 6.0

30.0 g

20.0 g

10.0 g

5.0 g

1

28.0

Sesame Oil

252.0

0.0

28.0 0.0

15.0 g

10.0 g

5.0 g

2.5 g

1

28.0

Sunflower Oil

243.0

0.0

28.0 0.0

15.0 g

10.0 g

5.0 g

2.5 g

1

28.0

Vegetable Oil

248.0

0.0

28.0 0.0

15.0 g

10.0 g

5.0 g

2.5 g

1

28.0

Almond Butter

196

7

16

26.3 g

17.5 g

8.8 g

4.4 g

1

28.0

Peanut Butter

168.0

6.0

13.0 7.0

32.3 g

21.5 g

10.8 g

5.4 g

1

28.0

Sunflower Seed Butter 175

7

16

26.3 g

17.5 g

8.8 g

4.4 g

1

27.8

Pumpkin Seed Oil

242.7

0.0

26.0 0.0

16.0 g

10.7 g

5.3 g

2.7 g

1

28.0

Avocado Oil

248.0

0.0

28.0 0.0

15.0 g

10.0 g

5.0 g

2.5 g

1

28.0

Peanut Oil

248

0

28

15.0 g

10.0 g

5.0 g

2.5 g

1

27.7

Pistachios

159

7.7

13.0 5.7

31.9 g

21.3 g

10.6 g

5.3 g

1

28.0

Cashews

157

9

12

5

35.0 g

23.3 g

11.7 g

5.8 g

1

28.4

Macadamia Nuts

204

4

21

2.2

20.3 g

13.5 g

6.8 g

3.4 g

1

28.0

Hazelnuts

178

4.7

17

4.2

24.7 g

16.5 g

8.2 g

4.1 g

1

28.0

Walnuts

183

3.8

18.3 4.3

23.0 g

15.3 g

7.7 g

3.8 g

1

28.0

Pecans

196

3.9

20.0 2.6

21.3 g

14.2 g

7.1 g

3.6 g

1

28.0

Pine Nuts

191

3.7

19

3.9

22.0 g

14.7 g

7.3 g

3.7 g

1

28.0

Pumpkin Seed Kernels

151

5

12.8 6.9

32.8 g

21.9 g

10.9 g

5.5 g

1

28.0

Sunflower Seed Kernels

164

5.6

87 14.4 5.8

29.1 g

19.4 g

9.7 g

4.9 g

6

5

0

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88

DAY 1

89

DAY 42

90