Shred On A Budget: Vegetarian
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FOR WOMEN
BY CH R I S T I N E HR 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
26
Phase 2 Menus
35
Phase 3 Menus
44
Recipes
53
Grilled Vegetable & Tofu Kebabs
54
Southwest Zucchini Boats
56
Sesame Tofu
58
Cheesy Broccoli & Quinoa Casserole
60
Lentil Edamame Stew
62
Free Food
64
How to Use This Substitution Guide
65
Carb Substitutions
67
Protein Substitutions
72
Fat Substitutions
76
Discounts
78
Day 1 Tracking Printable
79
Day 42 Tracking Printable
80
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 TH E 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.
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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.
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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 UD 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
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PH AS E 1: M E NUS 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 NUS 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 NUS 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 SU N
WK 1 WK 2
P H AS E 1
1
MENU
8
MENU
3
WK 3 WK 4
P HAS E 2
WK 5
MENU
1
9
MENU
4
16 MENU
22
MENU
36
23
MENU
8
MENU
9
11
MENU
12
WE DS
4
1
10
MENU
MENU
1
11
MENU
4
4
18
MENU
24
MENU
5
MENU
2
12
MENU
4
19
25
MENU
6
26
MENU
8
32
MENU
MENU
10
10 39
MENU
MENU
12
12
!8
F RI
6
MENU
2
13
MENU
2
20
MENU
6
8
38
T HURS
MENU
6
31
37 MENU
MENU
17
30
9
3
5
7
MENU
TUES
MENU
5
29
WK 6
2
1
15
PHA S E 3
M ON
8
33 MENU
10 40 MENU
12
SAT
7
MENU
3
14 MENU
2
21
MENU
6
27
MENU
5
34 MENU
10 41 MENU
11
MENU
7
28
MENU
5
35 MENU
11 42 MENU
11
MY FO OD JOURNAL: PHASE 1 DAY 1
DAY 2
DAY 3
DAY 4
PO
M1
M2
M3
M4
M5
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DAY5
DAY 6
D AY 7
MY FO OD JOURNAL: PHASE 1 DAY 8
DAY 9
DAY 1 0
DAY 1 1
PO
M1
M2
M3
M4
M5
!10
DAY 1 2
DAY 1 3
D AY 14
MY FO OD JOURNAL: PHASE 2 DAY 1 5
DAY 1 6
DAY 1 7
DAY 1 8
PO
M1
M2
M3
M4
M5
!11
DAY 1 9
DAY 2 0
D AY 21
MY FO OD JOURNAL: PHASE 2 DAY 2 2
DAY 2 3
DAY 2 4
DAY 2 5
PO
M1
M2
M3
M4
M5
!12
DAY 2 6
DAY 2 7
D AY 28
MY FO OD JOURNAL: PHASE 3 DAY 2 9
DAY 3 0
DAY 3 1
DAY 3 2
PO
M1
M2
M3
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DAY 3 3
DAY 3 4
D AY 35
MY FO OD JOURNAL: PHASE 3 DAY 3 6
DAY 3 7
DAY 3 8
DAY 3 9
PO
M1
M2
M3
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DAY 4 0
DAY 4 1
D AY 42
TA KING Y OUR MEASU REMENTS: 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
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TRAC K YOUR PROGRESS: DAY
DATE
WEIGHT
WAIST
HIPS
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CHEST
ARMS
THI GHS
CALVES
GROCE RY SHOPPING ON A BUDGET PRO TEIN 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: Whey Protein Isolate Whole Eggs Egg Whites Greek Yogurt Frozen Edamame Canned Garbanzo Beans Canned Black Beans
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CAR BS 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: White Rice Whole Wheat Bread
Frozen String Beans Frozen Corn
Raw Honey or Pure Maple Syrup Rice Cakes
Frozen Mixed Berries Frozen Strawberries
Frozen Peas Frozen Asparagus
Lentils Quinoa
Frozen Mangos Frozen Pineapple
Carrots Cucumbers
Mushrooms Tomatoes
Apples Grapes
Spinach or Kale Whole Wheat Penne Pasta
Eggplant Bell Peppers
Bananas Zucchini
Whole Wheat Flour Tortillas Sweet Potatoes
Onions Corn Tortillas
Broccoli Salsa
Marinara Sauce Instant Oats
Canned Tomatoes & Sauce
Whole Wheat English Muffin
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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: Olive Oil Almonds Nut Butter Almond Milk Avocados Sesame Oil 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: Whey Protein Isolate Coffee Tea Olive Oil Soy Sauce Hot Sauce of your choice Herbal Seasonings and Spices Brown Rice Instant Oats Baking Soda Balsamic Vinegar Vanilla Extract
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WHEN T O 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.
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FRE QUENTLY ASKED QUESTIONS
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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.
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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
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NOT ES :
MENU: 1 Qty Unit Description
Cal
C
F
P
Whey Protein Isolate
110.0
1.0
0.0
25.0
Cold Tea or Chilled Coffee
0.0
0.0
0.0
0.0
110.0
1.0
0.0
25.0
Cooked Quinoa
68.0
12.0
2.0
2.0
1.0 ea
Large Egg
71.5
0.5
5.0
6.5
4.0 oz
100% Liquid Egg Whites
60.0
2.0
0.0
12.0
4.0 oz
Chopped Raw Tomatoes
20.0
4.0
0.4
0.8
1.0 oz
Feta Cheese
75.0
1.2
6.0
4.0
294.5
19.7
13.4
25.3
143.0
1.0
10.0
13.0
143.0
1.0
10.0
13.0
Cooked Lentils
197.4
34.2
0.6
15.6
4.0 oz
Chopped Raw Tomatoes
20.0
4.0
0.4
0.8
4.0 oz
Chopped Raw Cucumbers
16.0
4.0
0.0
0.8
1.0 tsp
Olive Oil
45.0
0.0
5.0
0.0
1.0 oz
Feta Cheese
75.0
1.2
6.0
4.0
353.4
43.4
12.0
21.2
120.0
4.8
1.8
21.0
120.0
4.8
1.8
21.0
PO 1.0 oz 6.0 oz
M1 2.0 oz
M2 2.0 ea
M3 6.0 oz
M4 6.0 oz
Hard Boiled Eggs
1% Cottage Cheese
Post-Workout: Consume within 30 minutes of training. Blend whey protein isolate (flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Tomato, Feta & Quinoa Scramble Cook quinoa according to package directions. Whisk together 1 whole egg and egg whites. Scramble the egg mixture with tomatoes in a skillet lightly sprayed with olive oil. Once eggs are cooked, mix in quinoa and feta. Season with the herbal seasonings of your choice. Meal 2: Snack Meal 3: Cucumber, Tomato & Lentil Bowl Cook lentils according to package directions. Allow to cool and then combine with tomatoes and cucumbers. Drizzle with olive oil and season with the herbal seasonings of your choice. Top with feta cheese. Recommend serving chilled. Meal 4 : Snack
M5 6.0 oz
Cooked Quinoa
204.0
36.0
6.0
6.0
4.0 oz
Frozen Shelled Edamame
132.0
12.0
4.0
12.0
1.0 tsp
Olive Oil
45.0
0.0
5.0
0.0
4.0 oz
Sliced Raw Mushrooms
24.0
3.6
0.4
3.6
2.0 oz
Shredded Raw Carrots
24.0
5.4
0.2
0.6
1.0 ea
Large Egg
71.5
0.5
5.0
6.5
500.5
57.5
20.6
28.7
Cal
C
F
P
Totals
1521
127
58
134
Your Daily Goal
1555
130
55
135
PO: Post-Workout !27
Meal 5: Quinoa & Edamame Stir-Fry Cook quinoa and edamame according to package directions. Heat olive oil in a skillet. (Optional additions are garlic and soy sauce.) Add quinoa, edamame, mushrooms, and carrots to the skillet and stir-fry together until tender. Scramble in 1 whole egg or serve it over-easy with the stir-fry.
MENU 1 : GR OCERY LI ST* *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
Whey Protein Isolate
P
1 oz
2 oz
4 oz
It is recommended to purchase a large tub of this ingredient online or at your local vitamin/supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
100% Liquid Egg Whites
P
4 oz
8 oz
16 oz
Recommend purchasing liquid egg white cartons in bulk at a minimum of 1 quart at a time
Large Eggs
P
Feta Cheese
P
2 oz
4 oz
8 oz
Frozen Shelled Edamame
P
4 oz
8 oz
1 lb
1% Cottage Cheese
P
6 oz
12 oz
1 lb 8 oz
Cooked Lentils
C
6 oz
12 oz
1 lb 8 oz
Cooked Quinoa
C
8 oz
1 lb
2 lbs
Shredded Raw Carrots
C
2 oz
4 oz
8 oz
Sliced Raw Mushrooms
C
4 oz
8 oz
1 lb
Chopped Raw Tomatoes
C
8 oz
1 lb
2 lbs
Chopped Raw Cucumbers
C
4 oz
8 oz
1 lb
Olive Oil Spray
F
n/a
n/a
n/a
Olive Oil
F
2 tsp
1T+ 1 tsp
2T+ 2 tsp
Misc
n/a
n/a
n/a
Tea or Coffee
4 eggs 8 eggs
PRO TEIN:(P ) CA RBS:(C) FAT:(F)
!28
16 eggs
Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray Stock olive oil as the primary cooking oil for this program
NOT ES :
MENU: 2 Qty Unit Description PO 1.0 oz 6.0 oz
Cal
C
F
P
Whey Protein Isolate
110.0 1.0
0.0
25.0
Cold Tea or Chilled Coffee
0.0
0.0
0.0
0.0
110.0 1.0
0.0 25.0
Large Eggs
143.0 1.0
10.0 13.0
1.0 oz
Raw Spinach
7.0
0.0
1.0
1.0 ea
Whole Wheat English Muffin
120.0 23.0 3.0
5.0
M1 2.0 ea
1.0
270.0 25.0 13.0 19.0 M2 8.0 oz
Unsweetened Almond Milk
30.0
2.0
2.5
1.0
6.0 oz
Frozen Strawberries
54.0
13.2 0.6
1.2
1.0 oz
Whey Protein Isolate
110.0 1.0
0.0
25.0
194.0 16.2 3.1 27.2 M3 6.0 oz
Tofu
160.0 6.0
8.0
18.0
6.0 oz
Cubed & Cooked Sweet Potatoes
150.0 34.2 0.0
2.0 tsp
Olive Oil
90.0
0.0
10.0 0.0
4.0 oz
Chopped Raw Bell Peppers
24.0
4.0
0.0
0.8
1.0 oz
Raw Spinach
7.0
1.0
0.0
1.0
3.0
431.0 45.2 18.0 22.8 M4 6.0 oz
120.0 4.8
1.8
120.0 4.8
1.8 21.0
Tofu
160.0 6.0
8.0
2.0 tsp
Olive Oil
90.0
0.0
10.0 0.0
4.0 oz
Chopped Raw Bell Peppers
24.0
4.0
0.0
0.8
3.0 oz
Chopped Raw White Onion
33.6
7.8
0.0
0.9
2.0 ea
Yellow Corn Tortillas
100.0 20.0 1.5
2.0
1.0 oz
Salsa
10.0
0.0
M5 6.0 oz
1% Cottage Cheese
2.0
0.0
21.0
18.0
417.6 39.8 19.5 21.7 Cal
C
F
P
Totals
1543 132 55
137
Your Daily Goal
1555 130 55
135
PO: Post-Workout !29
Post-Workout: Consume within 30 minutes of training. Blend whey protein isolate (flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Egg & Spinach Breakfast Sandwich Cook 2 whole eggs using the method of your choice (e.g. sunny-side up, scrambled, poached, soft-boiled, etc.). Sauté spinach in a skillet lightly sprayed with olive oil. Serve on a toasted whole wheat English muffin. Meal 2 : Strawberry Protein Smoothie
Blend ingredients together until smooth, adding ice if desired. Store in a mason jar for on-the-go convenience. Meal 3: Tofu & Sweet Potato Sauté Make Ahead: For batch cooking, oven roast sweet potatoes in bulk for 30 minutes, or to desired level of crispiness, at 350°F on a baking tray lightly sprayed with olive oil. Directions: Press excess liquid out of tofu and dice into 1⁄2-1” cubes. Sauté tofu and sweet potatoes with olive oil and the herbal seasonings of your choice. Once sweet potatoes and tofu begin to brown, add bell peppers and spinach. Sauté all together until spinach wilts and bell peppers are heated through. Meal 4 : Snack Meal 5: Tofu Fajitas Press excess liquid out of tofu and dice into 1⁄2-1” cubes. Sauté in a skillet with olive oil, bell peppers, onions, and the herbal seasonings of your choice. Assemble tofu fajitas using yellow corn tortillas and top with your choice of salsa.
MENU 2 : GR OCERY LI ST* *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
Whey Protein Isolate
P
2 oz
4 oz
8 oz
Large Eggs
P
2 eggs
4 eggs
8 eggs
Tofu (Nasoya)
P
12 oz
1 lb 8 oz
3 lbs
1% Cottage Cheese
P
6 oz
12 oz
1 lb 8 oz
Whole Wheat English Muffin
C
1 ea
2 ea
4 ea
Chopped Raw Bell Peppers
C
8 oz
1 lb
2 lbs
Raw Spinach
C
2 oz
4 oz
8 oz
Chopped Raw White Onion
C
3 oz
6 oz
12 oz
Cubed & Cooked Sweet Potatoes
C
6 oz
12 oz
1 lb 8 oz
Yellow Corn Tortillas (Mission)
C
2
4
8
Salsa
C
1 oz
2 oz
4 oz
Frozen Strawberries
C
6 oz
12 oz
1 lb 8 oz
Olive Oil Spray
F
n/a
n/a
n/a
It is recommended to purchase a large tub of this ingredient online or at your local vitamin/supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray
1 Tbsp + 2 Tbsp + 5 Tbsp + 1 tsp 2 tsp 1 tsp Stock olive oil as the primary cooking oil for this p
Olive Oil
F
Unsweetened Almond Milk
F
8 oz
16 oz
32 oz
Misc
n/a
n/a
n/a
Tea or Coffee
Notes
PRO TEIN:(P) CA RBS:(C) FAT:(F)
!30
NOT ES :
MENU: 3 Qty Unit Description PO 1.0 oz
Cal
C
F
P
Whey Protein Isolate
110.0 1.0
0.0
25.0
Cold Tea or Chilled Coffee
0.0 0.0 110.0 1.0
0.0 0.0
0.0 25.0
Instant Oats (dry weight) Whey Protein Isolate
103.0 22.0 0.0 55.0 0.5 0.0
2.0 12.5
2.0 oz 2.0 ea
Water Large Eggs
0.0 0.0 143.0 1.0
0.0 0.0 10.0 13.0
1.0 tsp
Raw Honey or Pure Maple Syrup
20.0
5.0
0.0
0.0
0.3 tsp 1.0 tsp
Baking Soda Butter or Oil
0.0 45.0
0.0 0.0
0.0 5.0
0.0 0.0
6.0 oz
M1 1.8 oz 0.5 oz
366.0 28.5 15.0 27.5 M2 8.0 oz
Unsweetened Almond Milk
30.0
2.0
2.5
1.0
Frozen Mixed Berries Whey Protein Isolate
35.0 8.5 110.0 1.0
0.0 0.0
0.5 25.0
175.0 11.5 2.5
26.5
Cooked Lentils
131.6 22.8 0.4
10.4
4.0 oz 4.0 oz
Tofu Chopped Raw Broccoli
106.8 4.0 40.0 7.6
12.0 3.2
2.0 tsp
Olive Oil
90.0 0.0 10.0 0.0 368.4 34.4 16.0 25.6
4.0 oz 1.0 oz
M3 4.0 oz
M4 1.0 tbsp Almond or Peanut Butter
9.0
3.4
14.0 0.0
2.0
182.0 18.0 9.0
5.4
Whole Wheat Penne Pasta (dry weight)
90.0
4.0
4.0 oz 4.0 oz
Tofu Chopped Raw Broccoli
106.8 4.0 40.0 7.6
5.2 0.4
12.0 3.2
2.0 oz
Tomato Sauce
20.0
0.0
1.0
1.0 oz
Shredded Mozzarella Cheese
70.0 0.0 5.0 5.0 326.8 36.1 11.4 25.2
2.0 ea
M5 1.0 oz
Lightly Salted Rice Cakes (18 g)
112.0 4.0
5.2 0.4
70.0
19.5 0.8
5.0
Cal
C
F
P
Totals
1528
130
54
135
Your Daily Goal
1555
130
55
135
PO: Post-Workout
!31
Post-Workout: Consume within 30 minutes of training. Blend whey protein isolate (flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Protein Pancakes Combine oats, whey, water, whole eggs, honey, and baking soda in a small blender and blend for 10-15 seconds. (Optional additions are cinnamon, nutmeg, and vanilla extract.) Melt butter in a non-stick skillet over medium-high heat. Form mini pancakes by pouring 3-4 Tbsp of batter in the skillet. Cook on one side, flipping after 30-60 seconds, and continue to cook on the other side until done. Repeat using the remaining batter. You can also form one large pancake if so desired. These pair well with a light spray of zero calorie butter spray, zero calorie pancake syrup, or the fruit of your choice. Please note: If you opt to use fruit, you will need to take away those macros from a snack to accommodate the additional carbs used in this meal. Meal 2: Mixed Berry Protein Smoothie Blend ingredients together until smooth, adding ice if desired. Store in a mason jar for on-the-go convenience. Meal 3: Tofu, Broccoli & Lentil Bowl Cook lentils according to package directions. Drizzle diced tofu and broccoli with olive oil and the herbal seasonings of your choice. Recommend sauté in a skillet or bake at 400°F until desired crispiness. Combine with cooked lentils. Meal 4 : Snack
Spread nut butter over rice cakes. For a touch of added sweetness, sprinkle a packet of calorie free sweetener (e.g. stevia, monk fruit, Splenda, etc.) on top. Meal 5: Tofu, Broccoli & Mozzarella Pasta: Cook pasta according to package directions. Sauté tofu and broccoli with the herbal seasonings of your choice in a skillet lightly sprayed with olive oil. Combine with cooked pasta and tomato sauce. Sprinkle with shredded mozzarella cheese. May opt to garnish with fresh basil.
MENU 3 : GR OCERY LI ST* *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
Notes
10 oz
It is recommended to purchase a large tub of this ingredient online or at your local vitamin/ supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
Whey Protein Isolate
P
2.5 oz
Large Eggs
P
2 eggs 4 eggs
Tofu (Nasoya)
P
8 oz
1 lb
2 lbs
Shredded Mozzarella Cheese
P
1 oz
2 oz
4 oz
Instant Oats (dry weight)
C
1.8 oz
3.6 oz
7.2 oz
Raw Honey or Pure Maple Syrup
C
1 tsp
2 tsp 1 Tbsp + 1 tsp
Cooked Lentils
C
4 oz
8 oz
1 lb
Frozen Mixed Berries
C
4 oz
8 oz
1 lb
Chopped Raw Broccoli
C
8 oz
1 lb
2 lbs
Tomato Sauce
C
2 oz
4 oz
8 oz
Whole Wheat Penne Pasta (dry weight)
C
1 oz
2 oz
4 oz
Lightly Salted Rice Cakes (18 g)
C
2 ea
4 ea
8 ea
Almond or Peanut Butter
C
Butter
F
Olive Oil Spray
F
Olive Oil
F
Unsweetened Almond Milk
F
5 oz
DAY 4
1 Tbsp 2 Tbsp
1 tsp
2 tsp
8 eggs
1 Tbsp + 1 tsp
Omit if using oil for pancakes and add 1 tsp to olive oil total for each day of meals you plan to prepare. Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray
n/a
n/a
2 tsp
4 tsp
2 Tbsp + 2 tsp
8 oz
16 oz
32 oz
Misc 0.25 tsp 0.5 tsp
Tea or Coffee
Misc
n/a
n/a
PRO TEIN:(P ) CA RBS:(C) FAT:(F) !32
Recommend 1 sleeve of rice cakes
4 Tbsp
n/a
Baking Soda
1.8 oz = ~0.5 cup
1 tsp n/a
Stock olive oil as the primary cooking oil for this program
NOT ES :
MENU: 4
Post-Workout: Consume within 30 minutes of training. Blend whey protein isolate
Qty Unit Description PO 1.0 oz 6.0 oz
Cal
C
F
P
Whey Protein Isolate
110.0 1.0
0.0
25.0
Cold Tea or Chilled Coffee
0.0
0.0
0.0
0.0
110.0 1.0
0.0
25.0
(flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Breakfast Fried Rice
M1 2.0 oz
Cooked Brown Rice
64.0
13.4 0.4
2.0 ea
Large Eggs
143.0 1.0
10.0 13.0
8.0 oz
100% Liquid Egg Whites
120.0 4.0
0.0
24.0
2.0 oz
Frozen Peas
46.0
0.0
3.0
8.2
1.4
373.0 26.6 10.4 41.4
Cook rice according to package directions. Whisk together 2 whole eggs and egg whites. Scramble in a skillet with rice and peas. (Optional additions are garlic and soy sauce.) Meal 2 : Snack
M2 7.0 oz
Sliced Raw Cucumbers
28.0
7.0
0.0
1.4
Dip cucumber slices in hummus
Hummus
70.0
4.0
5.0
2.0
(flavor of your choice) and enjoy.
98.0
11.0 5.0
3.4
Cooked Brown Rice
96.0
20.1 0.6
2.1
4.0 oz
Frozen Shelled Edamame
132.0 12.0 4.0
12.0
1.0 tsp
Olive Oil
45.0
0.0
5.0
0.0
2.0 oz
Frozen Peas
46.0
8.2
0.0
3.0
4.0 oz
Canned Garbanzo Beans
120.0 19.6 0.8
6.4
mushrooms together with the
4.0 oz
Sliced Raw Mushrooms
24.0
3.6
herbal seasonings of your choice.
1.0 oz
M3 3.0 oz
3.6
0.4
Meal 3: Vegetarian Power Bowl Cook rice and edamame according to package directions. Heat olive oil in a skillet. Sauté rice, edamame, peas, garbanzo beans, and
463.0 63.5 10.8 27.1 Meal 4: Snack
M4 1.0 oz
Raw Almonds
M5 1.0 serv Grilled Vegetable & Tofu Kebabs
160.0 6.0
14.0 6.0
160.0 6.0
14.0 6.0
339.3 28.9 15.8 27.1 339.3 28.9 15.8 27.1 Cal
C
F
P
Totals
1543 137 56
130
Your Daily Goal
1555 130 55
135
PO: Post-Workout
!33
Meal 5: Grilled Vegetable & Tofu Kebabs See recipe
MENU 4 : GR OCERY LI ST* *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
Whey Protein Isolate
P
1 oz
2 oz
4 oz
Large Eggs
P
2 eggs
4 eggs
8 eggs
100% Liquid Egg Whites
P
8 oz
16 oz
32 oz
Tofu (Nasoya)**
P
7 oz
14 oz
1 lb 12 oz
Frozen Shelled Edamame
P
4 oz
8 oz
1 lb
Canned Garbanzo Beans
P
4 oz
8 oz
1 lb
Frozen Peas
C
4 oz
8 oz
1 lb
Cooked Brown Rice
C
5 oz
10 oz
20 oz
Sliced Raw Mushrooms***
C
8 oz
1 lb
2 lbs
Raw Zucchini**
C
6 oz
12 oz
1 lb 8 oz
Raw Eggplant**
C
6 oz
12 oz
1 lb 8 oz
Sliced Raw Cucumbers
C
7 oz
14 oz
1 lb 12 oz
Raw Almonds
F
1 oz
2 oz
4 oz
Hummus (Sabra)
F
1 oz
2 oz
4 oz
Olive Oil Spray
F
n/a
n/a
n/a
Olive Oil***
F
2 tsp
1 Tbsp + 1 tsp
2 Tbsp + 2 tsp
Balsamic Vinegar**
Misc
1 Tbsp
2 Tbsp
4 Tbsp
Sea Salt**
Misc
0.25 tsp
0.5 tsp
1 tsp
Cayenne Pepper**
Misc
0.25 tsp
0.5 tsp
1 tsp
Lemon Juice**
Misc
1 Tbsp
2 Tbsp
4 Tbsp
Tea or Coffee
Misc
n/a
n/a
n/a
PRO TEIN:(P ) CA RBS:(C) FAT:(F) !34
Notes It is recommended to purchase a large tub of this ingredient online or at your local vitamin/supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
Recommend purchasing liquid egg white cartons in bulk at a minimum of 1 quart at a time.
Half the amount sliced & half the amount left whole
Recommend adding your favorite olive oil in Stock olive oil as the primary cooking oil for this program
D AY 1 5 - 2 8
!35
NOT ES :
MENU: 5
Post-Workout: Consume within 30 minutes of
Qty Unit Description
training. Blend whey protein isolate
Cal
C
F
P
Whey Protein Isolate
110.0
1.0
0.0
25.0
Cold Tea or Chilled Coffee
0.0
0.0
0.0
0.0
110.0
1.0
0.0
25.0
152.0
11.4
5.0
14.6
152.0
11.4
5.0
14.6
Whey Protein Isolate
110.0
1.0
0.0
25.0
Nonfat Plain Greek Yogurt
80.0
6.0
0.0
15.0
190.0
7.0
0.0
40.0
Hummus
70.0
4.0
5.0
2.0
Meal 3:
Whole Wheat Flour Tortilla (1.5 oz or 45 g)
130.0
22.0
3.0
4.0
Black Bean, Hummus & Feta Wrap
4.0 oz
Sliced Raw Cucumbers
16.0
4.0
0.0
0.8
4.0 oz
Canned Black Beans
104.0
16.8
0.8
6.4
1.0 oz
Avocado
45.0
2.4
4.2
0.6
1.0 oz
Feta Cheese
75.0
1.2
6.0
4.0
440.0
50.4
19.0 17.8
PO 1.0 oz 6.0 oz
M1 2.0 ea
M2 1.0 oz 5.3 oz
M3 1.0 oz 1.0 ea
Spinach, Feta & Sun-Dried Tomato Egg Muffins
(flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Spinach, Feta & Sun-Dried Tomato Egg Muffins. Click to see recipe
Meal 2: Snack
Gently stir whey protein isolate (flavor of your choice) into greek yogurt.
Spread hummus (flavor of your choice) on a whole wheat tortilla. Add cucumbers, black beans, avocado, and feta cheese. Meal 4: Snack
Meal 5:
M4 4.0 oz
Grapes
80.0
20.0
0.0
0.0
Southwest Zucchini Boats
80.0
20.0
0.0
0.0
See recipe
500.0
36.0
21.6
42.0
500.0
36.0
21.6 42.0
Cal
C
F
P
Totals
1472
126
46
139
Your Daily Goal
1465
130
45
135
M5 1.0 serv Southwest Zucchini Boats
PO: Post-Workout !36
MENU 5 : GR OCERY LI ST* *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
Whey Protein Isolate
P
2 oz
4 oz
8 oz
It is recommended to purchase a large tub of this ingredient online or at your local vitamin/ supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
100% Liquid Egg Whites**
P
4 oz
4 oz
8 oz
Recommend purchasing liquid egg white cartons in bulk at a minimum of 1 quart at a time.
Large Eggs**
P
2 eggs
2 eggs
4 eggs
Tofu (Nasoya)**
P
6 oz
12 oz
1 lb 8 oz
2% Shredded Cheddar Cheese (Sargento)** Feta Cheese
P P
2 oz 1 oz
4 oz 2 oz
8 oz 4 oz
Fat-Free Feta Cheese**
P
1 oz
1 oz
2 oz
Canned Black Beans***
P
8 oz
1 lb
2 lbs
Nonfat Plain Greek Yogurt (Chobani 0%)
P
1
2
4
For this recipe, you will be removing the inside of the 1 lb 8 oz zucchini. Recommend purchasing ~1 Large sized zucchini for 1 days worth.
Raw Zucchini**
C
6 oz
12 oz
Sun-Dried Tomatoes (not in oil)**
C
1 oz
1 oz
2 oz
Whole Wheat Tortilla
C
1 ea
2 ea
4 ea
Raw Red Bell Peppers**
8 oz
1 lb
2 lbs
Sliced Raw Cucumbers
C C
4 oz
8 oz
1 lb
Grapes
C
4 oz
8 oz
1 lb
Salsa**
C
2 Tbsp
4 Tbsp
8 Tbsp
Avocado Hummus (Sabra)
F F
1 oz 1 oz
2 oz 2 oz
4 oz 4 oz
Olive Oil Spray***
F
n/a
n/a
n/a
Chili Powder** Cumin**
Misc Misc
0.5 tsp 0.5 tsp
1 tsp 1 tsp
2 tsp 2 tsp
Italian Seasoning**
Misc
1 tsp
1 tsp
2 tsp
Garlic**
Misc 0.5 clove 1 clove 2 cloves
Tea or Coffee
Misc
n/a
PRO TEIN:(P) CA RBS:(C) FAT:(F) !37
n/a
5.3 oz = 1 small individual sized container of greek yogurt
n/a
Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray
NOT ES :
MENU: 6 Qty Unit Description PO 1.0 oz
Cal
C
F
P
Whey Protein Isolate
110.0 1.0
0.0
25.0
Cold Tea or Chilled Coffee
0.0
0.0
0.0
0.0
110.0 1.0
0.0
25.0
Instant Oats (dry weight)
103.0 22.0
0.0
2.0
6.0 oz 1.0 oz
Water Whey Protein Isolate
0.0 0.0 110.0 1.0
0.0 0.0
0.0 25.0
4.0 oz
Chopped Apples
60.0
0.0
0.0
6.0 oz
M1 1.8 oz
1.0 tbsp Almond or Peanut Butter
M2 6.0 oz
112.0 4.0 9.0 385.0 43.0 9.0
3.4 30.4
120.0 4.8
1.8
21.0
120.0 4.8
1.8
21.0
Chopped Raw Tomatoes
30.0
6.0
0.6
1.2
2.0 tsp
Olive Oil
90.0
0.0
10.0 0.0
4.0 oz
Cooked Lentils
131.6 22.8
0.4
2.0 ea
Large Eggs
143.0 1.0
10.0 13.0
M3 6.0 oz
1% Cottage Cheese
16.0
10.4
394.6 29.8 21.0 24.6 M4 5.3 oz
80.0
6.0
0.0
15.0
80.0
6.0
0.0
15.0
Chopped Raw Tomatoes
20.0
4.0
0.4
0.8
4.0 oz
Raw Asparagus
28.4
4.4
0.0
2.8
2.0 tsp
Olive Oil
90.0
0.0
10.0 0.0
4.0 oz
Cooked Lentils
131.6 22.8
0.4
10.4
4.0 oz
Canned Garbanzo Beans
120.0 19.6
0.8
6.4
M5 4.0 oz
Nonfat Plain Greek Yogurt
390.0 50.8 11.6 20.4 Cal
C
F
P
Totals
1480
135
43
136
Your Daily Goal
1465
130
45
135
PO: Post-Workout !38
Post-Workout: Consume within 30 minutes of training. Blend whey protein isolate (flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Oatmeal with Apples & Nut Butter Cook oats in water according to package directions. Take off heat and gently stir in whey protein isolate. Top with apples and nut butter. Meal 2: Snack Meal 3: Roasted Tomatoes & Poached Eggs Over Lentils Drizzle tomatoes with olive oil, and season with the herbal seasonings of your choice. Oven roast at 375°F for 15-20 minutes. Cook lentils according to package directions. Combine tomatoes and lentils. Poach or prepare 2 whole eggs using the method of your choice (e.g. sunny-side up, scrambled, softboiled, etc.) and serve over lentils and tomatoes. Meal 4 : Snack
Gently stir whey protein isolate (flavor of your choice) into greek yogurt. Meal 5: Roasted Tomato, Asparagus & Lentil Bowl. Drizzle tomatoes and asparagus with olive oil and season with the herbal seasonings of your choice. Oven roast vegetables together at 375°F for 15-20 minutes. Cook lentils according to package directions. Toss lentils with garbanzo beans and roasted vegetables until well combined. Season to taste.
MENU 6 : GR OCERY LI ST* *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
Whey Protein Isolate
P
2 oz
4 oz
8 oz
1% Cottage Cheese
P
6 oz
12 oz
1 lb 8 oz
Nonfat Plain Greek Yogurt (Chobani 0%)
P
1
2
4
Canned Garbanzo Beans
P
4 oz
8 oz
1 lb
Large Eggs
P
2 eggs
4 eggs
8 eggs
Chopped Raw Tomatoes
C
10 oz
1 lb 4 oz
2 lbs 8 oz
Chopped Apples
C
4 oz
8 oz
1 lb
Instant Oats (dry weight)
C
1.8 oz
3.6 oz
7.2 oz
Raw Asparagus
C
4 oz
8 oz
1 lb
Cooked Lentils
C
8 oz
1 lb
2 lbs
Almond or Peanut Butter
F
1 Tbsp
2 Tbsp
4 Tbsp
Olive Oil Spray
F
n/a
n/a
Olive Oil
F
1 Tbsp + 1 tsp
2 Tbsp + 2 tsp
Misc
n/a
n/a
Tea or Coffee
PRO TEIN:(P) CA RBS:(C) FAT:(F)
!39
n/a
It is recommended to purchase a large tub of this ingredient online or at your local vitamin/supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
5.3 oz = 1 small individual sized container of greek yogurt
1.8 oz = ~ 1/2 cup
Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray
4 Tbsp Stock olive oil as the primary cooking + 1 tsp oil for this program n/a
NOT ES :
MENU: 7 Qty Unit Description PW 1.0 oz
Cal
C
F
P
Whey Protein Isolate
110.0 1.0
0.0
25.0
Cold Tea or Chilled Coffee
0.0
0.0
0.0
0.0
110.0 1.0
0.0
25.0
Large Egg
71.5
0.5
5.0
6.5
8.0 oz
100% Liquid Egg Whites
120.0 4.0
0.0
24.0
1.0 oz
Raw Spinach
7.0
1.0
0.0
1.0
1.0 oz
Feta Cheese
75.0
1.2
6.0
4.0
6.0 oz
M1 1.0 ea
273.5 6.7
11.0 35.5
Unsweetened Almond Milk
30.0
2.0
2.5
1.0
4.0 oz
Frozen Mixed Berries
35.0
8.5
0.0
0.5
1.0 oz
Whey Protein Isolate
110.0 1.0
0.0
25.0
175.0 11.5
2.5
26.5
Cooked Sweet Potatoes
100.0 22.8
0.0
2.0
4.0 oz
Cooked Lentils
131.6 22.8
0.4
10.4
1.0 oz
Raw Spinach
7.0
1.0
0.0
1.0
0.5 tsp
Olive Oil
22.5
0.0
2.5
0.0
6.0 oz
Canned Black Beans
156.0 25.2
1.2
9.6
439.6 71.8
4.1
23.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
M2 8.0 oz
M3 4.0 oz
M4 8.0 oz
Hot Green Tea
M5 1.0 serv Sesame Tofu
321.0 9.0
23.0 22.0
4.0 oz
Cooked Quinoa
136.0 24.0
4.0
4.0
4.0 oz
Frozen String Beans
36.0
8.0
0.0
2.0
0.5 tsp
Olive Oil
22.5
0.0
2.5
0.0
515.5 41.0
29.5 28.0
Cal
C
F
P
Totals
1514
132
47
138
Your Daily Goal
1465
130
45
135
PO: Post-Workout !40
Post-Workout: Consume within 30 minutes of training. Blend whey protein isolate (flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Spinach & Feta Omelet Whisk together 1 whole egg and egg whites. Cook as an omelet, folding in spinach and feta cheese. Meal 2: Mixed Berry Protein Smoothie Blend ingredients together until smooth, adding ice if desired. Store in a mason jar for on-the-go convenience. Meal 3: Black Bean & Lentil Stuffed Sweet Potatoes. Bake sweet potatoes, in skin, at 350°F for about 45 minutes or until tender enough to fluff with a fork. Cook lentils according to package directions. Sauté spinach in olive oil with the herbal seasonings of your choice. Combine spinach with lentils and black beans. Slice baked sweet potato in half, lengthwise, and stuff with the lentil, black bean, and spinach mixture. Meal 4: Snack Meal 5: Sesame Tofu & Quinoa Bowl See recipe for Sesame Tofu. Cook quinoa according to package directions. Sauté string beans in olive oil. (Optional additions are garlic and soy sauce.) Serve string beans and sesame tofu over quinoa.
MENU 7 : GR OCERY LI ST* *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
Whey Protein Isolate
P
2 oz
4 oz
8 oz
Large Eggs
P
1 egg
2 eggs
4 eggs
100% Liquid Egg Whites
P
8 oz
16 oz
32 oz
Tofu (Nasoya)**
P
6 oz
12 oz
1 lb 8 oz
Canned Black Beans
P
6 oz
12 oz
1 lb 8 oz
Feta Cheese
P
1 oz
2 oz
4 oz
Cooked Sweet Potatoes
C
4 oz
8 oz
1 lb
Cooked Quinoa
C
4 oz
8 oz
1 lb
Cooked Lentils
C
4 oz
8 oz
1 lb
Frozen String Beans
C
4 oz
8 oz
1 lb
Raw Spinach
C
2 oz
4 oz
8 oz
Frozen Mixed Berries
C
4 oz
8 oz
1 lb
Unsweetened Almond Milk
F
8 oz
16 oz
32 oz
Olive Oil Spray
F
n/a
n/a
n/a
Sesame Oil**
F
1 Tbsp
2 Tbsp
8 Tbsp
Olive Oil
F
1 tsp
2 tsp
Green Tea
Misc
8 oz
16 oz
32 oz
Tea or Coffee
Misc
n/a
n/a
n/a
Soy Sauce**
Misc
2 Tbsp
4 Tbsp
8 Tbsp
Garlic Powder**
Misc 0.25 tsp
0.5 tsp
1 tsp
Ground Ginger**
Misc 0.25 tsp
0.5 tsp
1 tsp
PRO TEIN:(P ) CA RBS:(C) FAT:(F) !41
Notes It is recommended to purchase a large tub of this ingredient online or at your local vitamin/ supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
Recommend purchasing liquid egg white cartons in bulk at a minimum of 1 quart at a time.
Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray
1 Tbsp + Stock olive oil as the primary 1 tsp cooking oil for this program
NOT ES :
MENU: 8
Post-Workout: Consume within 30 minutes of
Qty Unit Description PW 1.0 oz
Cal
C
F
P
Whey Protein Isolate
110.0 1.0
0.0
25.0
Cold Tea or Chilled Coffee
0.0
0.0
0.0
0.0
110.0 1.0
0.0
25.0
Unsweetened Almond Milk
30.0
2.0
2.5
1.0
1.0 oz
Whey Protein Isolate
110.0 1.0
0.0
25.0
4.0 oz
Frozen Mixed Berries
35.0
0.0
0.5
4.0 oz
Banana
100.0 26.0
0.4
1.2
6.0 oz
M1 8.0 oz
M2 4.0 oz 1.0 oz
M3 6.0 oz
8.5
275.0 37.5 2.9
27.7
Raw Baby Carrots
48.0
10.8
0.4
1.2
Hummus
70.0
4.0
5.0
2.0
118.0 14.8 5.4
3.2
training. Blend whey protein isolate (flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Berry Banana Smoothie Blend ingredients until smooth, adding ice if desired. Meal 2: Snack Dip carrots in hummus (flavor of your choice) and enjoy. Meal 3: Tofu, Cucumber & Avocado Salad Prepare tofu using the method of
Tofu
160.0 6.0
8.0
18.0
4.0 oz
Chopped Raw Cucumbers
16.0
4.0
0.0
0.8
tomatoes, spinach, garbanzo beans,
4.0 oz
Chopped Raw Tomatoes
20.0
4.0
0.4
0.8
olive oil, and the herbal seasonings
2.0 oz
Raw Spinach
14.0
2.0
0.0
2.0
of your choice. Top salad with
4.0 oz
Canned Garbanzo Beans
120.0 19.6
0.8
6.4
chilled tofu and avocado.
1.0 tsp
Olive Oil
45.0
0.0
5.0
0.0
1.0 oz
Avocado
45.0
2.4
4.2
0.6
420.0 38.0 18.4 28.6 M4 6.0 oz
120.0 4.8
1.8
21.0
120.0 4.8
1.8
21.0
Tofu
160.0 6.0
8.0
18.0
3.0 oz
Cooked Brown Rice
96.0
20.1
0.6
2.1
1.0 oz
Frozen Pineapple
14.0
4.0
0.0
0.0
4.0 oz
Chopped Raw Broccoli
40.0
7.6
0.4
3.2
1.5 tsp
Sesame Oil
67.5
0.0
7.5
0.0
M5 6.0 oz
1% Cottage Cheese
377.5 37.7 16.5 23.3 Cal
C
F
P
Totals
1421
134
45
129
Your Daily Goal
1465
130
45
135
PO: Post-Workout !42
your choice. Toss with cucumbers,
Meal 4: Snack Meal 5: Tofu & Pineapple Stir-Fry Prepare tofu using the method of your choice. Cook rice according to package directions. Stir-fry tofu, rice, pineapple, and broccoli together with sesame oil. (Optional additions are garlic and soy sauce.)
MENU 8 : GR OCERY LI ST* *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
Whey Protein Isolate
P
2 oz
4 oz
8 oz
Tofu (Nasoya)
P
12 oz
1 lb 8 oz
3 lbs
1% Cottage Cheese
P
6 oz
12 oz
1 lb 8 oz
Canned Garbanzo Beans
P
4 oz
8 oz
1 lb
Cooked Brown Rice
C
3 oz
6 oz
12 oz
Frozen Mixed Berries
C
4 oz
8 oz
1 lb
Bananas
C
4 oz
8 oz
1 lb
Raw Baby Carrots
C
4 oz
8 oz
1 lb
Chopped Raw Broccoli
C
4 oz
8 oz
1 lb
Frozen Pineapple
C
1 oz
2 oz
4 oz
Chopped Raw Cucumbers
C
4 oz
8 oz
1 lb
Chopped Raw Tomatoes
C
4 oz
8 oz
1 lb
Raw Spinach
C
2 oz
4 oz
8 oz
Unsweetened Almond Milk
Fat
8 oz
16 oz
32 oz
Avocado
Fat
1 oz
2 oz
4 oz
Hummus (Sabra)
Fat
1 oz
2 oz
4 oz
Olive Oil Spray
Fat
n/a
n/a
Olive Oil
Fat
1 tsp
2 tsp
Sesame Oil
Fat
1.5 tsp
1 Tbsp
2 Tbsp
Misc
n/a
n/a
n/a
Tea or Coffee
PRO TEIN:(P ) CA RBS:(C) FAT:(F) !43
n/a
Notes It is recommended to purchase a large tub of this ingredient online or at your local vitamin/supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
4 oz = ~1 Medium Sized Banana
Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray
1 Tbsp Stock olive oil as the primary cooking oil for + 1 tsp this program
D AY 2 9 - 4 2
!44
NOT ES :
MENU: 9
Post-Workout: Consume within 30 minutes of Qty Unit Description PW 1.0 oz
Cal
C
F
P
training. Blend whey protein isolate (flavor of your choice) into cold tea, chilled coffee, or water. Ice is
Whey Protein Isolate
110.0 1.0
0.0
25.0
Water
0.0
0.0
0.0
0.0
110.0 1.0
0.0
25.0
Whey Protein Isolate
110.0 1.0
0.0
25.0
1.8 oz
Instant Oats (dry weight)
103.0 22.0
0.0
2.0
6.0 oz
Unsweetened Almond Milk
20.0
1.3
1.7
0.7
1.0 tsp
Vanilla Extract
0.0
0.0
0.0
0.0
jar and store in refrigerator
0.6
overnight. May opt to slice banana
6.0 oz
M1 1.0 oz
2.0 oz
Banana
50.0
13.0
0.2
optional. Meal 1: Bananas & Crème Overnight Oats Combine whey protein isolate, instant oats, unsweetened almond milk, and vanilla extract in a mason
or mash into overnight oats.
283.0 37.3 1.9
28.3
Tofu
160.0 6.0
8.0
18.0
8.0 oz
Raw Zucchini
36.0
7.2
0.8
0.8
4.0 oz
Chopped Raw Broccoli
40.0
7.6
0.4
3.2
your choice. Spiralize zucchini using
1.0 tsp
Olive Oil
45.0
0.0
5.0
0.0
a vegetable spiralizer or purchase
4.0 oz
Marinara Sauce
55.0
8.0
2.0
1.0
pre-spiralized. May also opt to chop
1.5 oz
Parmesan Cheese
147.0 0.0
9.0
16.5
M2 6.0 oz
483.0 28.8 25.2 39.5 M3 6.0 oz
Meal 2: Tofu Zoodle Bowl Prepare tofu using the method of
zucchini into coins. Sauté zucchini and broccoli in olive oil with the seasonings of your choice. Combine with marinara sauce and sprinkle
Tofu
160.0 6.0
8.0
18.0
3.0 oz
Frozen Corn
73.8
17.4
0.6
2.4
4.0 oz
Chopped Raw Bell Peppers
24.0
4.0
0.0
0.8
Meal 3:
4.0 oz
Canned Black Beans
104.0 16.8
0.8
6.4
Southwest Vegetarian Bowl
1.0 tsp
Olive Oil
45.0
0.0
5.0
0.0
Prepare tofu using the method of
1.0 tsp
Cumin or Taco Seasoning
4.0
1.0
0.0
0.0
your choice. Sauté corn, bell
410.8 45.2 14.4 27.6 Cal
C
F
P
Totals
1287
112
42
120
Your Daily Goal
1260
105
40
120
PO: Post-Workout !45
with parmesan cheese.
peppers, and black beans in olive oil and season with cumin. Combine with tofu. May opt to garnish with fresh cilantro, lime, and hot sauce
MENU 9 : GR OCERY LI ST* *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
Whey Protein Isolate
P
2 oz
4 oz
8 oz
Tofu (Nasoya)
P
12 oz
1 lb 8 oz
3 lbs
Canned Black Beans
P
4 oz
8 oz
1 lb
Parmesan Cheese
P
1.5 oz
3 oz
6 oz
Raw Zucchini
C
8 oz
1 lb
2 lbs
Instant Oats (dry weight)
C
1.8 oz
3.6 oz
Chopped Raw Broccoli
C
4 oz
8 oz
1 lb
Frozen Corn
C
3 oz
6 oz
12 oz
Marinara Sauce
C
4 oz
8 oz
16 oz
Chopped Raw Bell Peppers
C
4 oz
8 oz
1 lb
Banana
C
2 oz
4 oz
8 oz
Unsweetened Almond Milk
F
6 oz
12 oz
24 oz
Olive Oil
n/a F
2 tsp
n/a
n/a
Misc
n/a
n/a
n/a
Cumin or Taco Seasoning
Misc
1 tsp
2 tsp
1 Tbsp + 1 tsp
2 tsp
1 Tbsp + 1 tsp
Misc
1 tsp
2 oz = ~0.5 Medium Sized Banana
Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray
1 Tbsp 2 Tbsp Stock olive oil as the primary cooking oil + 1 tsp + 2 tsp for this program
Tea or Coffee
Vanilla Extract
Spiralized or Chopped
7.2 oz 1.8 oz = ~0.5 cup
F Olive Oil Spray
It is recommended to purchase a large tub of this ingredient online or at your local vitamin/ supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
PRO TEIN:(P) CA RBS:(C) FAT:(F)
!46
NOT ES :
MENU: 10
Post-Workout: Consume within 30 minutes of Qty Unit Description PW 1.0 oz 6.0 oz
Cal
C
F
P
Whey Protein Isolate
110.0 1.0
0.0
25.0
Water
0.0
0.0
0.0
0.0
110.0 1.0
0.0
25.0
training. Blend whey protein isolate (flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1:
M1 1.5 oz
Whey Protein Isolate
165.0 1.5
0.0
37.5
8.0 oz
Iced Green Tea
0.0
0.0
0.0
0.0
4.0 oz
Frozen Strawberries
36.0
8.8
0.4
0.8
201.0 10.3 0.4
38.3
Strawberry Green Tea Smoothie Blend ingredients until smooth, adding ice if desired. Meal 2: Lentil, Pepper & Avocado Bowl
Cooked Lentils
131.6 22.8
0.4
10.4
Cook lentils according to package
4.0 oz
Chopped Raw Bell Peppers
24.0
0.0
0.8
directions. Sauté bell peppers and
6.0 oz
Canned Black Beans
150.0 25.2
1.2
9.6
1.0 tsp
Olive Oil
45.0
0.0
5.0
0.0
2.0 oz
Avocado
90.0
4.8
8.4
1.2
M2 4.0 oz
4.0
440.6 56.8 15.0 22.0
black beans in olive oil with the herbal seasonings of your choice. Combine with lentils and top with avocado. Meal 3:
M3 6.0 oz
Tofu
160.0 6.0
8.0
18.0
Cooked Quinoa
68.0
12.0
2.0
2.0
Prepare tofu using the method of
1.0 Tbsp Peanut Butter
96.0
3.4
7.4
4.0
your choice. Cook quinoa according
1.0 Tbsp Soy Sauce
12.0
1.0
0.0
2.0
4.0 oz
Chopped Raw Broccoli
40.0
7.6
0.4
3.2
4.0 oz
Chopped Raw Bell Peppers
24.0
4.0
0.0
0.8
1.0 ea
Large Egg
71.5
0.5
5.0
6.5
2.0 oz
471.5 34.5 22.8 36.5
Peanutty Quinoa Bowl
to package directions. Mix peanut butter with soy sauce. Stir-fry tofu, quinoa, peanut/soy sauce, broccoli, and bell peppers together in a skillet until veggies are tender. Top with 1 whole egg prepared using the method of your choice (e.g.
Cal
C
F
P
Totals
1223
103
38
122
Your Daily Goal
1260
105
40
120
PO: Post-Workout !47
sunny-side up, scrambled, poached, soft-boiled, etc.).
MENU 1 0: 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 It is recommended to purchase a large tub of this ingredient online or at your local vitamin/supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
Whey Protein Isolate
P
2.5 oz
5 oz
10 oz
Tofu (Nasoya)
P
6 oz
12 oz
1 lb 8 oz
Large Eggs
P
1 ea
2 ea
4 ea
Soy Sauce
P
1 Tbsp
2 Tbsp
4 Tbsp
Canned Black Beans
C
6 oz
12 oz
1 lb 8 oz
Cooked Lentils
C
4 oz
8 oz
1 lb
Chopped Raw Bell Peppers
C
8 oz
1 lb
2 lbs
Cooked Quinoa
C
2 oz
4 oz
8 oz
Chopped Raw Broccoli
C
4 oz
8 oz
1 lb
Frozen Strawberries
C
4 oz
8 oz
1 lb
Avocado
F
2 oz
4 oz
8 oz
Olive Oil Spray
F
n/a
n/a
n/a
Olive Oil
F
1 tsp
2 tsp
1 Tbsp + 1 tsp
Peanut Butter
F
1 Tbsp
2 Tbsp
4 Tbsp
Misc
8 oz
16 oz
32 oz
Iced Green Tea
PRO TEIN:(P ) CA RBS:(C) FAT:(F) !48
Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray Stock olive oil as the primary cooking oil for this program
NOT ES :
MENU: 11
Post-Workout: Consume within 30 minutes of training. Blend whey protein isolate
Qty Unit Description
Cal
C
F
P
PW 1.0
oz
Whey Protein Isolate
110.0 1.0
0.0
25.0
8.0
oz
Water
0.0
0.0
0.0
0.0
110.0 1.0
0.0
25.0
(flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Egg & Spinach Scramble with Toast
M1 1.0
ea
Large Egg
71.5
0.5
5.0
6.5
Whisk together 1 whole egg and
6.0
oz
100% Liquid Egg Whites
90.0
3.0
0.0
18.0
egg whites. Scramble in a skillet
1.0
oz
Raw Spinach
7.0
1.0
0.0
1.0
1.0
ea
Whole Wheat Bread
90.0
18.0
1.0
4.0
258.5 22.5 6.0
with spinach using the herbal seasonings of your choice. Enjoy with 1 slice of whole wheat toast.
29.5 Meal 2:
M2 1.0
serv Cheesy Broccoli & Quinoa Casserole
449.0 43.9
18.5 33.8
Cheesy Broccoli & Quinoa Casserole See recipe
449.0 43.9 18.5 33.8 Meal 3: M3 6.0
oz
Raw Bell Peppers (~1 medium pepper)
36.0
6.0
0.0
1.2
Tofu Stuffed Peppers Slice bell pepper in half and steam in microwave for 2-3 minutes.
6.0
oz
Tofu
160.0 6.0
8.0
18.0
Scramble tofu, corn, and spinach in
2.0
oz
Frozen Corn
49.2
11.6
0.4
1.6
a skillet with the herbal seasonings
1.0
oz
Raw Spinach
7.0
1.0
0.0
1.0
3.0
oz
Canned Garbanzo Beans
90.0
14.7
0.6
4.8
and spoon tofu mixture into bell
8.0
pepper halves. Bake at 350°F for 25
1.0
oz
2% Shredded Cheddar Cheese
90.0
1.0
6.0
432.2 40.3 15.0 34.6
of your choice for about 10 minutes . Stir in garbanzo beans
minutes. Remove stuffed peppers from oven, sprinkle with cheddar cheese, and broil for 2 minutes.
Cal
C
F
P
Totals
1250
108
40
123
Your Daily Goal
1260
105
40
120
PO: Post-Workout !49
MENU 1 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
Whey Protein Isolate
P
1 oz
2 oz
DAY 4
4 oz
100% Liquid Egg Whites
P
6 oz
12 oz
24 oz
Large Eggs
P
1 ea
2 ea
4 ea
Tofu (Nasoya)***
P
12 oz
1 lb 8 oz
3 lbs
2% Shredded Cheddar Cheese (Sargento)***
P
2 oz
4 oz
8 oz
Canned Garbanzo Beans
C
3 oz
6 oz
12 oz
Frozen Corn
C
2 oz
4 oz
8 oz
Whole Wheat Bread
C
Cooked Quinoa**
C
4 oz
8 oz
1 lb
Raw Bell Peppers
C
6 oz
12 oz
1 lb 8 oz
Raw Spinach
C
2 oz
4 oz
8 oz
Raw White Onion**
C
2 oz
4 oz
8 oz
Raw Broccoli**
C
4 oz
8 oz
1 lb
Olive Oil Spray Italian Seasoning
F Misc
Notes It is recommended to purchase a large tub of this ingredient online or at your local vitamin/supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc Recommend purchasing liquid egg white cartons in bulk at a minimum of 1 quart at a time.
1 slice 2 slices 4 slices
n/a 1 tsp
n/a
n/a
2 tsp
1 Tbsp + 1 tsp
PRO TEIN:(P ) CA RBS:(C) FAT:(F)
!50
6 oz = ~1 Medium Sized Bell Pepper
Recommend adding your favorite olive oil into a MISTO if not purchasing an olive oil spray
NOT ES :
MENU: 12
Post-Workout: Consume within 30 minutes of Qty Unit Description PW 1.0 oz 6.0 oz
Cal
C
F
P
Whey Protein Isolate
110.0
1.0
0.0
25.0
Water
0.0
0.0
0.0
0.0
110.0 1.0
0.0
25.0
training. Blend whey protein isolate (flavor of your choice) into cold tea, chilled coffee, or water. Ice is optional. Meal 1: Tomato & Avocado Omelet
M1 2.0 ea
Large Eggs
143.0
1.0
10.0 13.0
8.0 oz
100% Liquid Egg Whites
120.0
4.0
0.0
24.0
4.0 oz
Chopped Raw Tomatoes
20.0
4.0
0.4
0.8
2.0 oz
Avocado
90.0 4.8 8.4 1.2 373.0 13.8 18.8 39.0
Whisk together 2 whole eggs and egg whites. Cook as an omelet, folding in tomatoes and the herbal seasonings of your choice. Top with avocado. Meal 2:
M2 6.0 oz
Tofu Buddha Bowl
Tofu
160.0
6.0
8.0
18.0
4.0 oz
Cooked Lentils
131.6
22.8
0.4
10.4
2.0 oz
Raw Spinach
14.0
2.0
0.0
2.0
to package directions. Layer spinach
3.0 oz
Canned Garbanzo Beans
90.0
14.7
0.6
4.8
on the bottom of a medium serving
1.0 oz
Hummus
70.0
4.0
5.0
2.0
bowl. Top with tofu, lentils,
4.0 oz
Chopped Raw Tomatoes
20.0 4.0 0.4 0.8 485.6 53.5 14.4 38.0
Prepare tofu using the method of your choice. Cook lentils according
garbanzo beans, hummus (flavor of your choice), and tomatoes. Season with the herbal seasonings of your choice.
M3 1.0 serv Lentil Edamame Stew
300.5
42.3
5.9
19.6
300.5 42.3 5.9
19.6
Meal 3: Lentil Edamame Stew
Cal
C
F
P
Totals
1269
111
39
122
Your Daily Goal
1260
105
40
120
PO: Post-Workout !51
See recipe
MENU 1 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
Whey Protein Isolate
P
1 oz
2 oz
4 oz
Tofu (Nasoya)
P
6 oz
12 oz
1 lb 8 oz
100% Liquid Egg Whites
P
8 oz
16 oz
32 oz
Large Eggs
P
2 ea
4 ea
8 ea
Frozen Shelled Edamame**
P
3 oz
6 oz
12 oz
Lentils (dry weight)**
C
1.5 oz
3 oz
6 oz
Cooked Lentils
C
4 oz
8 oz
1 lb
Canned Garbanzo Beans
C
3 oz
6 oz
12 oz
Canned Petite Diced Tomatoes**
C
1 can
1 can
2 cans
Raw Spinach
C
2 oz
4 oz
8 oz
Chopped Raw Tomatoes
C
8 oz
1 lb
2 lbs
Hummus (Sabra)
F
1 oz
2 oz
4 oz
Avocado
F
2 oz
4 oz
8 oz
Olive Oil**
F
0.5 tsp
1 tsp
2 tsp
Lemon Juice**
Misc
1 Tbsp
2 Tbsp
4 Tbsp
Garlic**
Misc 0.5 clove 1 clove
2 cloves
Chopped Fresh Parsley**
Misc 0.5 Tbsp 1 Tbsp
2 Tbsp
Cumin**
Misc
0.25 tsp
0.5 tsp
1 tsp
Sea Salt**
Misc
0.25 tsp
0.5 tsp
1 tsp
Red Pepper Flakes**
Misc 0.125 tsp 0.25 tsp
PRO TEIN:(P ) CA RBS:(C) FAT:(F) !52
0.5 tsp
Notes It is recommended to purchase a large tub of this ingredient online or at your local vitamin/supplement retailer. 1 oz of protein is ~1 scoop sized at 60 cc
Recommend purchasing liquid egg white cartons in bulk at a minimum of 1 quart at a time.
1 can = 14.5 ounce can
Stock olive oil as the primary cooking oil for this program
RE CI PES
!53
G R ILL E D VE GE TA BL E & T O FU KE B A B S !54
Y I ELDS 1 SERVI NG I NGREDIENT S: 7 oz Extra Firm Tofu (Nasoya) 6 oz Zucchini
6 oz Eggplant
4 oz Mushrooms 1 tsp Olive Oil
1 Tbsp Balsamic Vinegar 1 Tbsp Lemon Juice
1⁄4 tsp Salt
1⁄4 tsp Cayenne
I NST R U C TIO N S: 1. Place tofu on a plate. Put another plate on top and press down to extract excess moisture. Drain liquid and cut tofu into 1” cubes. 2. Chop zucchini and eggplant into 1⁄2” coins. 3. Toss together tofu, zucchini, eggplant, mushrooms, olive oil, balsamic vinegar, lemon
juice, salt, and cayenne in a large mixing bowl until well combined. 4. Thread tofu and vegetables onto skewers (metal or pre-soaked wooden skewers),
distributing ingredients evenly. 5. Grill kebabs over medium-high heat, turning frequently, until tofu is charred and
vegetables are tender, about 8 minutes.
MA CRO S : S ERV I NG S I Z E = ~ 2 K E B A B S CAL O R IE S ( KCA L ) - 3 39. 3 T OTAL FAT - 15. 8 G
T OTAL CARB O H Y D R AT E - 2 8 . 9 G PROT E I N - 2 7. 1 G
!55
R EC I PE S
G R ILL E D VE GE TA BL E & T O FU KE B A BS
S O U T HW E ST Z U CCH INI BO ATS !56
Y I ELDS 1 SERVI NG I NGREDIENT S: 1 Large Zucchini (~6 oz)
8 oz Diced Red Bell Peppers
1/2 Garlic Clove, Minced
6 oz Cubed Extra Firm Tofu (Nasoya)
4 oz Black Beans, Drained and Rinsed
1⁄2 tsp Chili Powder
1⁄2 tsp Cumin
2 Tbsp Salsa
2 oz 2% Shredded Cheddar Cheese (Sargento)
I NST R U C TIO N S: 1. Spray a 9 x 13” baking dish with olive oil and set aside. Slice zucchini in half lengthwise. Use a metal spoon to hollow out the center of each zucchini. Spray each inside lightly with olive oil and place skin side down in the baking dish.
2. Saute bell peppers and garlic in a skillet lightly sprayed with olive oil. Once peppers are tender, add in tofu, black beans, chili powder, and cumin. Stir ingredients together and continue to cook for ~5 minutes. Remove the skillet from heat and set aside.
3. Preheat oven to 400°F. Evenly distribute filling in each zucchini half. Sprinkle tops with cheese and arrange them on the baking dish. Cover with aluminum foil and bake in the oven for 25 minutes. Remove foil and broil for ~5 minutes, until cheese is bubbly and golden brown.
4. Remove stuffed zucchini from oven and allow to cool for 5-10 minutes. Serve immediately or store in airtight containers once completely cooled.
MA CRO S : S ERV I NG S I Z E = 2 Z U C C HIN I HA LVE S CAL O R IE S ( KCA L ) - 5 00
T OTAL FAT - 21. 6 G
T OTAL CARB O H Y D R AT E - 3 6 G PROT E I N - 4 2 G
!57
R EC I PE S
S O U T HW E ST Z U CCH INI B OATS
S ES A ME T OFU !58
R EC I PE S
S ES A ME T OFU Y IELDS 1 SERVI NG I NGREDIENT S: 6 oz Extra Firm Tofu (Nasoya) 1 Tbsp Sesame Oil
1⁄4 tsp Garlic Powder
1⁄4 tsp Ground Ginger 2 Tbsp Soy Sauce
I NST R U C TIO NS: 1. Line a large plate with paper towels and place tofu on top. Cover tofu with more paper towels, cover with a second plate, and weigh plate down with a heavy object. Set tofu aside for ~30 minutes to extract excess water. 2. Mix together sesame oil, garlic powder, ground ginger, and soy sauce in a small bowl until well combined. 3. Once tofu is pressed, cut into 1” cubes and place in a baking dish. Pour marinade over tofu and allow to soak, preferably 30 minutes, or until tofu has absorbed most if not all the marinade. 4. Sauté tofu and any remaining marinade in a large skillet, lightly sprayed with olive oil, over medium heat until golden-brown and crisp. MA CRO S : CAL O R IE S ( KCA L ) - 3 21 T OTAL FAT - 23 G
T OTAL CARB O H Y D R AT E - 9 G PRO T E I N - 2 2 G
!59
CH E E SY B ROC CO L I & Q U I NO A CA SS ER O L E !60
Y IELDS 1 SERVI NG I NGREDIENT S: 6 oz Extra Firm Tofu (Nasoya) 1 tsp Italian Seasoning
4 oz Cooked Quinoa
4 oz Chopped Raw Broccoli 2 oz Chopped Raw White Onion
1 oz 2% Shredded Cheddar Cheese
I NST R U C TIO NS: 1. Dice tofu and lay on a baking sheet. Lightly spray with olive oil and sprinkle with Italian seasoning . Bake at 200°F for 1 hour or until desired crispiness. 2. Remove tofu from oven and set aside. Preheat oven to 350°F. 3. Cook quinoa according to package directions. Steam broccoli and onions. 4. Layer the bottom of a small baking dish, lightly sprayed with olive oil, with quinoa,
broccoli and onions. Top with half of the cheese. 5. Top with tofu and remaining cheese. Bake for 25-30 minutes.
MA CRO S : CAL O R IE S ( KCA L ) - 4 49 C A L OR IE S T OTAL FAT - 18 . 5G FAT G
T OTAL CARB O H Y D R AT E - 4 3 . 9 G PRO T E I N - 3 3. 8 G
!61
R EC I PE S
CH E E SY B ROC CO L I & Q U I NO A CA SS ER O L E
LE N T IL ED A MA ME STEW !62
Y I ELDS 1 SERVI NG I NGREDIENT S: 1.5 oz Lentils (dry weight) Or ~3.5 Oz (cooked weight) 3 oz Frozen Shelled Edamame
1⁄2 tsp Olive Oil
1⁄2 Minced Garlic Clove 1⁄2 (14.5 oz) Can Diced Tomatoes, undrained 1 Tbsp Lemon Juice
1⁄2 Tbsp Chopped Fresh Parsley
1⁄4 tsp Cumin 1⁄4 tsp Sea Salt
1/8 tsp Red Pepper Flakes
I NST R U C TIO N S: 1. Place lentils in a large saucepan, cover with water to 2 inches above lentils, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Remove from heat, drain well, and set aside. 2. Place edamame in a small saucepan, cover with water to 2 inches above edamame, and bring to a boil. Cook 2 minutes or until edamame are tender. Remove from heat, drain well, and set aside. 3. Heat olive oil in a medium pot over medium-high heat. Add garlic and tomatoes and sauté for 6 minutes, stirring often. Stir in lentils, edamame, lemon juice, parsley, cumin, sea salt, and red pepper flakes. Cook 2 minutes more or until thoroughly heated, stirring often. MA CRO S : CAL O R IE S ( KCA L ) - 3 00. 5
T OTAL FAT - 5. 9 G
T OTAL CARB O H Y D R AT E - 4 2 . 3 G PROT E I N - 1 9. 6 G
!63
R EC I PE S
LE N T IL ED A MA ME STEW
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
!64
HO W T O US E THI S 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
!65
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
!66
CARB SUBSTITUTIONS & Equivalents CA R B SUBS TIT UTIO NS
!67
CA R B SUBS TIT UTIO NS Carbohydrate Macros Per 1oz 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 Russett 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
0.1 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
1
Kale
14
3
0
!68
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
1
9.8 oz
9.4 oz 4.7 oz 3.9 oz
2 oz
0.5 12.4 oz
9.9 oz
7.4 oz
5 oz 2.5 oz
8.3 oz
6.7 oz
5 oz
3.3 oz 1.7 oz
1
CA R B SUBS TIT UTIO NS Carbohydrate Macros Per 1oz 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
!69
CA R B SUBS TIT UTIO NS Carbohydrate Macros Per 1oz 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
!70
6.1 oz
4.9 oz
3.7 oz
CA R B SUBS TIT UTIO NS Carbohydrate Macros Per 1oz 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
!71
P RO TE IN SU BST ITU TIO NS
!72
P RO TE IN SU BST ITU TIO NS Protein Macros Per 1oz of Food Wt
Protein Equivalents
Item
Cal
C
F
P
25 g
20 g
1
Shelled Edamame
33
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
65
0
3.8
3.5
7.2 oz
5.7 oz
4.3 oz
2.9 oz
1.4 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
!73
15 g
P RO TE IN SU BST ITU TIO NS Protein Macros Per 1oz 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
!74
P RO TE IN SU BST ITU TIO NS Protein Macros Per 1oz of Food Wt
Item
Protein Equivalents
Cal
C
F
P
25
g
20
g
15
g
10
g
5
g
1
Boneless Pork Chops- Cooked
50
0
2.9
5.7
4.4
oz
3.5
oz
2.6
oz
1.8
oz
0.9
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
48.2 17
2.1 1.3
1.3 0
6.7 2.8
3.7
oz
3
oz
2.2
oz
1.5
oz
0.7
oz
1
Blue Mussels- Cooked Non-Fat Plain Greek Yogurt
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
1 scoop BAM Elite Natural Whey-45g 1 scoop BAM Elite Natural Collagen-20g
150
9
4
25
30
G
24
G
18
G
12
G
6
G
70
0
0
20
12.5
G
10
G
7.5
G
5
G
2.5
G
1
!75
FAT SU BS TIT UTI O N S
!76
FAT SU BS TIT UTI 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
9.0
4.7
3.2 g
2.1 g
1.1 g
0.5 g
1
28.0
Flax Seeds
153.5
9.0
10.0 5.4
2.8 g
1.9 g
0.9 g
0.5 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
161.0
6.1
13.8 5.9
30.4 g
20.3 g
10.1 g
5.1 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
0
15.0 g
10.0 g
5.0 g
2.5 g
1
27.7
Pistachios
160
7.7
12.9 6
32.2 g
21.4 g
10.7 g
5.4 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
193
3.9
20.2 2.6
3.8 g
2.6 g
1.3 g
0.6 g
1
28.0
Pine Nuts
188
3.7
19
3.8
4.1 g
2.7 g
1.4 g
0.7 g
28.0
Pumpkin Seeds
125
15
5.4
5.2
1 g
0.7 g
0.3 g
0.2 g
28.0
Sunflower Seed Kernels
164
5.6
14.4 5.8
2.7 g
1.8 g
0.9 g
0.4 g
1 1
6
5
!77
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!78
DAY 1
!79
DAY 42
!80