P90x diet plan

1. FATSHRED DER
Ahigh-protein-based dietdesigned tohelpyoustrengthen
muscle while rapidly shedding fatfrom your body.
ENERGY BOOSTER
Abalanced mixofcarbohydrates andprotein withalower
amount offattosupply additional energy forperformance.
ENDURANCEMAXIMIZE R
Anathletic dietofcomplex carbohydrates, leanproteins, and
lower fatwithanemphasis onmore carbohydrates. You’ll need
thiscombination offoods asfueltogetthemost outofyour
finaltraining block andtruly getinthebestshape ofyour life!
1
THEREARE 3PHASES TOTHEP90XNUTRITIO NPLAN.
Thisplanisdesigned tochange rightalong withyour3-phase workout demands, providing therightcombination of
foods tosatisfy yourbody’s energy needs every stepoftheway.
While P90X isdesigned asa90-day program, youmight choose toalteryourchoice ortiming ofoneormore ofthe
plans. Youcanfollow anyphase atanytime based onyour nutritional level. These aregeneral guidelines
recommended here.
PHASE3
ENDURANC E
MAXIMIZER
PHASE2
ENERGYBOOS TER
PHASE1
FATSHREDDER

2. PHASE GOAL PROTEIN CARBOHYDRATE FAT
PHASE1
FATSHREDDER
PHASE2
ENERGY BOOSTER
PHASE3
ENDURANCE MAXIMIZER
Strengthen muscle andshed excess bodyfat
Maintain Phase 1changes withadditional
energy formidstream performance
Support peak physical performance
andsatisfaction overthelongterm
50% 30% 20%
40% 40% 20%
20% 60% 20%
CUSTOMIZINGTHEPHASES
While P90X isdesigned asa90-day program, you
might choose toalter your choice ortiming ofoneor
more ofthephases.
PHASE1
Those whoarereasonably fitandhave more body fatcan
usethisphase more easily than someone whoisveryfit
anddoesn’t have alotofexcess body fattolose. This stage isdesigned tocut
down your body fatpercentage, andasthishappens, your available energy should
also decrease. Therefore, Phase 1should only beextended ifyouneed todrop
more fatandalso feellikeyouhave ample energy topush hard during your
workouts. Conversely, thisphase could beshortened byaweek ortwoifyour body
fatisalready lowandyoufeellikeyoudon’t have thenecessary energy togetthe
most outofyour workouts.
This ismore ofawell-rounded, long-term, sensible
eating plan, andthere shouldn’t betoomuch trouble
once yougethere. Thisplan canalsobeused aslong asyoulikeifyou’re feeling
great, have plenty ofenergy, anditseems likeyou’re making overall progress.
Thisplanshould beearned. It’sanathletic
diet andyou’ll only need itifyouare
pushing your body tothelimit, which youshould beifyoukeep your promise to
“Bring It.”OfnoteisthatPhase 3should betried atsome point, even ifyoufeelgood
inPhase 2.We’ve seen many people hesitate tomove ontothismore carb-heavy
phase forfearthatthey’ll gainweight, butsurprise! They found thatonce theydid,
theyhadmore energy, worked outeven harder, andhadbetter results. Thisisimportant
tokeep inmind. Athletes eatmore carbs, andthere isareason thatthey do.We
wouldn’t putitintheplanifitweren’t proven toimprove results.
LiketheP90X exercise program, theP90X Nutrition Guideline isdivided into3phase s,
calibrated tomove from fast,efficient fatloss(Phase 1)topeak energy (Phase 2)to
lasting success (Phase 3).Thenutritional proportions change witheachplan, soit’s
important tofollow theinstructions foryourcurrent plan.
Thenutritionalpropo rtionsforeachofthe3plansareasfollows:
ENERGYBOOS TER
FATSHREDDER
ENDURANCEMAXIMIZE R
THE3PHASES
DETERMINEYOUR PHASE
!(1)FATSHREDD ER
!(2)ENERGYBOOSTER
!(3)ENDURANCEMAXIMIZER
2
PHASE2
PHASE3

3. 5
Calculate your resting metabolic rate(RMR). This is
basically thenumber ofcalories youneed tobreathe,
pump blood, grow hair,blink—be alive.
Calculate yourdailyactivity burn, thecalories required for
dailymovement apart from exercise.
Keep inmind thatalllifestyles aren’t created equal. A
construction worker willhaveahigher dailyburnratethan
acomputer programmer, sothisfigure should betreated asaballpark estimate. Youwillprobably needtodosome
personal adjusting togetitperfect. Don’t worry, thiswillbecome more obvious thanyouthink onceyougetgoing.
Addthecalories required foryour
exercise needs, which wehave
calculated at600calories perdayfor
theP90X program. Additallupand
you’ve gotyourenergy amount.
4
Now useyour energy amount todetermine
yournutrition level inthetable.
Example: A6-foot, 180-pound man
RMR=180(body weight inpounds) x10=1,800
Daily activity burn =1,800 (RMR) x20%=360
Exercise expenditure =600
Energy amount =1,800 +360+600=2,760
Nutrition level =II
Round down tothebottom ofyourleveltocreate
aslight calorie deficit, e.g.,ifyouareatlevelII,
yourcalorie target is2,400 calories/day.
YOUR
ENERGY AMOUNT NUTRITIONLEVEL
YOURNUTRITIONLEVEL =
YOUR RMR DAILYACTIVITYBURN
x20%=
YOUR RMR DAILYACTIVITYBURN ENERGYAMOUNT
+600=+
YOUR BODYWEIGHT RMR (INCALOR IES)
x10=
1,800–2,399 1,800 calories/day
2,400–2,999 2,400 calories/day
3,000+ 3,000 calories/day LEVEL I
LEVEL II
LEVEL III
3
2
1
THEREARE 3NUTRIT IONLEVELS WITHIN EACHAPPROACH.
Please takeamoment todetermine yourdailynutrition andcalorie needs. Thedatayouprovide willdetermine
howmuch foodyouneed (andhowmuch youdon’t need) while yougothrough P90X.

4. PHASE1
FATSHREDDER
GENERALGUIDELIN ES
Following thedaily Meal Plan Approach willtake theguesswork outofyour daily food
preparation. You’ll enjoy avariety ofdelicious, healthy, andlow-fat recipes thatwillprovide
youwiththeproper amount ofnutrition andenergy togetthemost outofyourP90X workout.
MEAL PLAN APPROACH
MEA LPLANAPPROACH
PHASE1–FATSHREDDER
19

5. 2oz_Turkeyjerky
2oz_Turkey jerky
2oz_Turkey jerky
_Recipe included
DAY1
DAY2
DAY3
DAY6
1_Mushroom Omelet
1cup_Freshstrawb erries
8oz_Cotta gechees e,1%
1_Protein Shake
2slices_Turkeybacon
1_ChickenScramble
4oz_Fresh-sque ezedjuice
1_SoySausage Muffin
8oz_Skimmilk
1_SpinachScramble
8oz_Skimmilk
1/2_Grapefruit, medium
1_Protein Shake
2slices_Turkeybacon
1_CheeseScramble
8oz_Skimmilk
1/4_Cantaloupe, medium
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_ChefSalad
1_ShrimpStir-Fry
1tbsp_Sesameseeds
1oz_Cashew s
1_ChickenSalad
2cups_Saladgreens
1cup_VegetableSoup
1tbsp_Proteinpowder
1_Steak&Arugul aSalad
2tbsp_BalsamicVinaigrette
6oz_TurkeyBurger
1-1/2 oz_Low-fatSwiss
cheese
1/2cup_Coleslaw
1cup_Gazpacho
1tbsp_Proteinpowder
1_IslandPork
Tenderl oinSalad
1_Tuna Salad
2cups_Saladgreens
1cup_Chilled Cucumber
Soup
6oz_Salmon
2tbsp_
Lemon-DillSauce
1/2cup_Asparagus
1cup_Wildrice
1cup_RedPepperSoup
1tbsp_Proteinpowder
6oz_Turkey
2tbsp_Gravy
1/2cup_Greenbeans
1cup_ButternutSquash
Soup
1tbsp_Proteinpowder
6oz_Halibut
2tbsp_PestoSauce
1cup_Wildrice
1/2cup_Zucchini
6oz_Chickenbreast
2tbsp_Honey- Chile
Sauce
1cup_Quinoa
1/2cup_Snappeas
6oz_Swordfish
2tbsp_Mango- Ginger
Sauce
1cup_Wildrice
1_Artichoke,medium
1_
Beef&BroccoliStir-Fry
1cup_MisoSoup
1tbsp_Proteinpowder
6oz_Lemon-Garlic
Chicken
1cup_Wildrice
1cup_
AsparagusSoup
1tbsp_Proteinpowder
2oz_Soynuts
1-1/2oz_String
cheese
2oz_Soynuts
1oz_Turkeyjerky
8oz_Cottage
cheese,1%
1oz_Turkeyjerky
8oz_Cottage
cheese,1%
BREAKFAST SNACK LUNCH SNACK DINNER
DAY4
FATSHREDDER
MEALPLANAPPROACH
20
LEVELI
PHASE1
DAY7
DAY5
*Immedi ately
afterworkout

6. oz_Turkeyjerky
oz_Turkey jerky
oz_Turkey jerky
oz_Turkeyjerky
_Recipe included
DAY1
DAY2
DAY3
DAY6
1_Mushroo mOmel et
1cup_Freshstrawbe rries
12oz_Cottage cheese, 1%
1_ProteinShake
3slices_Turkeybacon
1_ChickenScramble
6oz_Fresh- squeezedjuice
1_SoySausageMuffi n
12oz_Skimmilk
1_Spinach Scramble
12oz_Skimmilk
1_Grapefruit ,medium
1_ProteinShake
3slices_Turkeybacon
1_Cheese Scramble
12oz_Skimmilk
1/4_Cantaloupe,medium
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_ChefSalad
1_ShrimpStir-Fry
1tbsp_Sesameseeds
1oz_Cashews
1_ChickenSalad
3cups_Saladgreens
2cups_VegetableSoup
2tbsp_Proteinpowder
1_Steak&ArugulaSalad
3tbsp_BalsamicVinaigrette
8oz_TurkeyBurger
3oz_Low-fa tSwisscheese
1cup_Coleslaw
2cups_Gazpacho
2tbsp_Proteinpowder
1_IslandPorkTenderloin
Salad
1_TunaSalad
3cups_Saladgreens
2cups_ChilledCucumber
Soup
30nuts_ Pistachios
3oz_ Stringcheese
4oz_Soynuts
2oz_
Turkeyjerky
12oz_Cottage
cheese,1%
2oz_
Turkeyjerky
12oz_Cottage
cheese,1%
LEVELII
PHASE1
BREAKFAST SNACK LUNCH SNACK DINNER
DAY4
FATSHREDDER
MEALPLANAPPROA CH
8oz_Salmon
3tbsp_
Lemon -DillSauce
1cup_Asparagus
1cup_Wildrice
2cups_
RedPepperSoup
2tbsp_Proteinpowder
8oz_Turkey
3tbsp_Gravy
1cup_Greenbeans
2cups_Butternut
SquashSoup
2tbsp_Proteinpowder
8oz_Halibut
3tbsp_PestoSauce
1cup_Wildrice
1cup_Zucchini
8oz_Chickenbreast
3tbsp_
Honey-ChileSauce
1cup_Quinoa
1cup_Snappeas
8oz_Swordfish
3tbsp_Mango-Ginger
Sauce
1cup_Wildrice
1_Artichoke,medium
1_
Beef&BroccoliStir-Fry
2cups_MisoSoup
2tbsp_Proteinpowder
8oz_
Lemon-GarlicChicken
1cup_Wildrice
2cups_
AsparagusSoup
2tbsp_Proteinpowder
PHASE1–FATSHREDDER
21
DAY5
DAY7
*Immedi ately
afterworkout

7. 2oz_Turkey jerky
2oz_Turkeyjerky
2oz_Turkey jerky
_Recipe included
DAY1
DAY2
DAY3
DAY6
1_Mush room Omelet
1cup_Fresh strawberries
12oz_Cottagecheese,1%
1_ProteinShake
4slices_Turkeybacon
1_ChickenScramble
8oz_Fresh- squeezedjuice
1_SoySausageMuffin
12oz_Skimmilk
1_SpinachScramble
12oz_Skimmilk
1_Grapefruit ,medium
1_ProteinShake
4slices_Turkeybacon
1_Cheese Scrambl e
12oz_Skimmilk
1/2_Cantalou pe,medium
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_ChefSalad
1_ShrimpStir-Fry
2tbsp_Sesameseeds
1oz_Cashews
1_ChickenSalad
4cups_Saladgreens
2cups_VegetableSoup
3tbsp_Proteinpowder
1_Steak&ArugulaSalad
4tbsp_
BalsamicVinaigrette
10oz_TurkeyBurger
3oz_Low-fatSwisscheese
2cups_Coleslaw
2cups_Gazpacho
3tbsp_Proteinpowder
1_IslandPorkTenderloin
Salad
1_TunaSalad
4cups_Saladgreens
2cups_
ChilledCucumber
Soup
10oz_Salmon
4tbsp_
Lemon-DillSauce
1cup_Asparagus
1cup_Wildrice
2cups_
RedPepperSoup
3tbsp_Proteinpowder
10oz_Turkey
4tbsp_Gravy
1cup_Greenbeans
2cups_Butternut
SquashSoup
3tbsp_Proteinpowder
10oz_Halibut
4tbsp_PestoSauce
1cup_Wildrice
1cup_Zucchini
10oz_Chickenbreast
4tbsp_Honey-Chile
Sauce
1cup_Quinoa
1cup_Snappeas
10oz_Swordfish
4tbsp_Mango-Ginger
Sauce
1cup_Wildrice
1_Artichoke,medium
1_Beef&Broccoli
Stir-Fry
2cups_MisoSoup
3tbsp_Proteinpowder
10oz_Lemon-Garlic
Chicken
1cup_Wildrice
2cups_
AsparagusSoup
3tbsp_Proteinpowder
30nuts_ Pistachios
2oz_Turkeyjerky
3oz_String
cheese
4oz_Soynuts
4oz_Soynuts
12oz_Cottage
cheese
3oz_String
cheese
1oz_Cashews
12oz_Cottage
cheese,1%
2oz_Turkeyjerky
2oz_Turkeyjerky
1oz_Almonds
12oz_Cottage
cheese,1%
1oz_Almonds
BREAKFAST SNACK LUNCH SNACK DINNER
DAY4
FATSHREDDERFATSHREDDER
MEALPLANAPPROACH
22
LEVELIII
PHASE1
DAY5
DAY7
*Immedi ately
afterworkout

8. FATSHREDDER
MEAL PLAN APPROACH
RECIPES
High inprotein andfiber, these recipes willputyouonthefasttrack
towards building lean muscle mass while shedding excess body fat.
From soup tostir-fry, there areplenty ofdelicious food options to
helpspeed upyourmetabolism andgiveyourbodythe
fuelitneeds forthenewchallenges thatlieahead.
GENERAL GUIDE LINES
PHASE1
NOTE: Allper-serving nutritional information isbased on1LEVEL Iserving.
LEVEL IIandLEVEL IIIwillvary,depending onportion size.
PHASE1–FATSHREDDER
23

9. DRESSINGS
BALSAMIC VINAIGRET TE
1-1/2cups balsamic vinegar
2tablespoons fresh lemon juice
6tablespoons Dijon mustard
4teaspoons shallots, chopped
4teaspoons fresh basil, chopped
2teaspoons olive oil
black pepper totaste
Serves 16
Whisk together allingredients inasmall bowl. Store covered intherefrigerator.
perserving:
14Calories (kcal)
1gTotal Fat
(42%calories from fat)
0gProtein
2gCarbohydrate
0mgCholesterol
71mgSodium
LEVELI LEVELII LEVE LIII
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
CUMIN VINAIGRETT E
2tablespoons fresh limejuice
1/2tablespoon orange juice
1/2tablespoon Dijon mustard
1/2teaspoon cumin powder
1/4teaspoon salt
1/8teaspoon black pepper
1tablespoon olive oil
Serves 2
Whisk together untilemulsified.
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
24
perserving:
69Calories (kcal)
7gTotal Fat
(92% calories from fat)
0gProtein
2gCarbohydrate
0mgCholesterol
329mgSodium

10. SAUCE S
PESTOSAUCE
1cuppinenuts
4cups fresh basil, packed
2tablespoons garlic, chopped
1cupfat-free Parmesan cheese, grated
1/3cupwhite cooking wine
1/3cuplemon juice
1/2cupfat-free chicken broth, lowsodium
1/2teaspoon salt
Serves 20
1.Heatskillet overmedium-high heatandtoast nuts, turning untilgolden brown.
2.Infoodprocessor, puree basil, toasted nuts, andgarlic. AddParmesan cheese, wine, lemon juice, and
chicken broth andprocess untilblended. Addsalttotaste andblend. Serve onpasta, chicken, orseafood.
MANGO-GING ERSAUCE
1/2tablespoon olive oil
1cupredonion, finely chopped
1cupmango, peeled andcubed
1/2cuptomato, chopped
1-1/2tablespoons fresh ginger, minced
1/4cupfresh limejuice
2tablespoons orange juice
2tablespoons drysherry
1-1/2tablespoons brown sugar
1-1/2tablespoons white vinegar
Serves 8
Stirtogether allingredients inanonreactive bowl. Store covered intherefrigerator untilready toserve.
perserving:
61Calories (kcal)
4gTotal Fat
(49% calories from fat)
4gProtein
4gCarbohydrate
5mgCholesterol
110mgSodium
perserving:
46Calories (kcal)
1gTotal Fat
(19% calories from fat)
1gProtein
9gCarbohydrate
0mgCholesterol
3mgSodium
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
PHASE1–FATSHREDDER
25

11. 26
SAUCES
GRAVY
1/3cupshallots, chopped
1/3cupall-purpose flour
3cups fat-free chicken broth, lowsodium
1/4teaspoon salt
1teaspoon poultry seasoning
Serves 10
1.Sauté shallots insome ofthebroth untilsoft(seeLow-Fat Cooking Techniques). Gradually whisk inthe
flour, adding broth asneeded toform athick paste.
2.Gradually addtheremaining broth, stirring andcooking untilthickened. Addthesaltandpoultry seasoning.
HONEY-CHILESAUC E
1/4cupshallots, chopped fine
2/3cuphoney, slightly warmed
1/4cupsherry vinegar
1teaspoon pasilla chile powder
1/4teaspoon ground cumin
1-1/2cups fat-free chicken broth, lowsodium
saltandpepper totaste
1teaspoon cilantro, chopped
Serves 16 3tablespoons chopped pecans, toasted
1.Coatasauté panwithcooking spray andplace onmedium-high heat. Addchopped shallots andsauté
untiltender.
2.Addthehoney andvinegar tothepan.Quickly stirinthechile powder, cumin, andbroth. Bring toaboiland
reduce byhalf.
3.Transfer sauce toablender orfoodprocessor andblend athighspeed untilsmooth. Season totaste with
saltandpepper. Stirincilantro. Garnish dishwithtoasted pecans.
perserving:
34Calories (kcal)
trace Total Fat
(1%calories from fat)
4gProtein
4gCarbohydrate
0mgCholesterol
229mgSodium
perserving:
56Calories (kcal)
1gTotal Fat
(13% calories from fat)
1gProtein
13gCarbohydrate
0mgCholesterol
48mgSodium
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments

12. LEMON-DILLSAUCE
1/2cupshallots, chopped
2cups white wine
2tablespoons arrowroot
2cups fat-free chicken broth, lowsodium
6tablespoons lemon juice
1teaspoon lemongrass, minced
1tablespoon fresh dill,chopped
Serves 10
1.Coatalarge sauté panwithcooking spray andsauté shallots untilsoft(notbrown), moistening withwine
ifnecessary.
2.Dissolve thearrowroot in1/2cupofthechicken broth. Setaside.
3.Addremaining winetoshallots andreduce byhalf.Addremaining chicken broth andreduce byhalfagain.
4.Addthearrowroot mixture. Transfer themixture toafoodprocessor orblender andpuree untilsmooth.
5.Return thesauce tothepan.Addlemon juice andlemongrass andsimmer overlowheatforabout
30minutes, untilthick. Strain outthelemongrass andstirinthedill.
perserving:
58Calories (kcal)
trace Total Fat
(0%calories from fat)
3gProtein
5gCarbohydrate
0mgCholesterol
107mgSodium
CHILLEDCUCUMBER SOUP
1whole hothouse cucumber
1/2cupredonion, chopped
3tablespoons fresh dill,chopped
1tablespoon fresh mint, chopped
1-1/4 cups nonfat plain yogurt
1/4teaspoon salt
1/8teaspoon black pepper
1/16teaspoon cayenne
1/4tablespoon celery seed
Serves 4
Combine allingredients andpuree withblender. Chill. Garnish withchopped dillorparsley.
perserving:
60Calories (kcal)
trace Total Fat
(5%calories from fat)
5gProtein
10gCarbohydrate
1mgCholesterol
191mgSodium
SAUCES/SOUPS
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
LEVELI LEVELII LEVEL III
1cupsoup = 2cupssoup = 2cupssoup =
1/2vegetable 1vegetable 1-1/2 vegetables
PHASE1–FATSHREDDER
27

13. perserving:
38Calories (kcal)
trace Total Fat
(9%calories from fat)
2gProtein
5gCarbohydrate
0mgCholesterol
1,780mgSodium
perserving:
70Calories (kcal)
trace Total Fat
(1%calories from fat)
3gProtein
18gCarbohydrate
0mgCholesterol
89mgSodiumASPARAGUSSOUP
1-1/4 cups onions, diced
1/2teaspoon garlic, chopped
1-1/2quarts fat-free chicken broth, lowsodium
1-1/2pounds asparagus, diced
1/2potato, diced
1dash salt
1/2teaspoon yellow mustard seed
1dash 17-spice mix
Serves 8 1/2teaspoon drymustard
1.Sauté onions andgarlic in1/4cupofthechicken broth.
2.Addasparagus, potato, andremaining stock. Bring toaboil.Reduce heatandsimmer 15to20minutes.
3.Remove soup from heatandpuree withafoodprocessor orimmersion blender. Return tothepanand
season withthespices. Serve.
4.Ifdesired, addprotein powder justbefore serving.
BUTTERNUTSQUAS HSOUP
1tablespoon shallot, minced
1clove garlic, pressed orminced
3cups butternut squash, peeled andseeded
1/2cupfat-free chicken broth, lowsodium
Serves 3
1.Combine theshallot andgarlic inanonstick saucepan andcookoverlowheatuntiltranslucent, adding a
little water ifnecessary toprevent scorching.
2.Addthesquash andchicken broth andsimmer untilthesquash issoft,about 20minutes. Transfer toa
blender orfoodprocessor andpuree.
3.Return thesoup tothepanandplace overmedium heatuntilheated through. Serve.
4.Ifdesired, addprotein powder justbefore serving.
SOUPS
LEVELI LEVELII LEVEL III
1cupsoup, 2cupssoup, 2cupssoup,
1
tablespoon proteinpowder = 2 tablespoons proteinpowder= 3tablespoonsproteinpowder=
1/2protein,1vegetable 1protein,1veget able 1protein,1vegetable
LEVELI LEVELII LEVEL III
1cupsoup, 2cupssoup, 2cupssoup,
1
tablespoon proteinpowde r= 2 tablespoons proteinpowder= 3tablespoonsproteinpowder=
1/2protein,1vegetabl e 1protein,1vegetable 1protein, 1vegetable
28

14. GAZP ACHO
28ounces canned tomatoes, lowsodium
3cups low-sodium tomato juice
2-1/2cups hothouse cucumbers, peeled anddiced
1/2cupcarrots, peeled anddiced
3/4cupeach green andredbellpepper, seeded anddiced
1/2redonion, diced
2shallots
2garlic cloves
1/3cupredwine vinegar
1/3cupfresh lemon juice
1teaspoon paprika
1/4cupeach freshoregano, basil,andItalianparsley,chopp ed
1/4teaspoon white pepper
Serves 10 1/4teaspoon Tabasco sauce ortotaste
1.Place thetomatoes, tomato juice, cucumbers, carrots, green andredpeppers, onion, shallots, andgarlic in
afoodprocessor orblender andprocess untilsmooth.
2.Addthevinegar, lemon juice, paprika, oregano, basil, parsley, andwhite pepper andprocess tocombine.
AddTabasco sauce totaste andblend. Chillforseveral hours before serving.
Note: Additional protein powder isnotrecommended forthisrecipe. Ifdesired, wesuggest thatyoutake
protein powder separately withyourmeal.
MISOSOUP
1/2teaspoon darksesame oil
1/3cupshallots, finely chopped
3tablespoons miso
1quart vegetable stock
1/4cupfirmsilken tofu, diced
3tablespoons scallions, sliced forgarnish
Serves 8
1.Heatthesesame oilinasaucepan overmedium heat. Addtheshallots andcookuntiltranslucent.
2.Addthemiso andmixwell. Addthevegetable stock andbring toasimmer. Reduce heattolowandsimmer
for15minutes.
3.Toserve, ladle intobowls andgarnish eachserving withtofuandscallions.
4.Ifdesired, addprotein powder justbefore serving.
perserving:
20Calories (kcal)
trace Total Fat
(4%calories from fat)
1gProtein
5gCarbohydrate
0mgCholesterol
5mgSodium
perserving:
107Calories (kcal)
3gTotal Fat
(23% calories from fat)
4gProtein
16gCarbohydrate
1mgCholesterol
1,052mgSodium
LEVELI LEVELII LEVEL III
1cupsoup = 2cupssoup = 2cupssoup =
1/2vegetable 1vegetable 1vegetable
SOUPS
LEVELI LEVELII LEVEL III
1cupsoup = 2cupssoup = 2cupssoup =
1/2vegetable 1vegetable 1vegetable
PHASE1–FATSHREDDER
29

15. VEGETABL ESOUP
10cups fat-free chicken broth, lowsodium
4redpotatoes, cutinto1-inch cubes
4cups onions, quartered
1cupcarrots, sliced 1inchthick
3cups celery, sliced 1inchthick
2cups zucchini, sliced 1inchthick
8ounces tomato sauce, canned
2cloves garlic, minced
1/4bunch fresh parsley, chopped
1/4bunch cilantro, chopped
Serves 18 dash black pepper
1.Inalarge stockpot, combine thechicken broth, potatoes, onions, carrots, andcelery. Bring toaboil,reduce
heattomedium-high, andsimmer untilthepotatoes aretender, about 30minutes.
2.Addthezucchini, tomato sauce, garlic, parsley, andcilantro. Reduce heattomedium-low andcookfor10to
15minutes more, oruntilthezucchini isjusttender. Season totaste withblack pepper andserve.
3.Ifdesired, addprotein powder justbefore serving.
REDPEPPERSOUP
2cups white wine
1onion, finely chopped
5roasted redpeppers
2cups celery, chopped
1tablespoon garlic, minced
2plum tomatoes, chopped
1/4cuptomato paste
2cups fat-free chicken broth, lowsodium
2tablespoons dried thyme
1/4teaspoon each ground white pepper andground cumin
Serves 12 dash salt
1.Heatwineinalarge, heavy soup potovermedium heat. Addonion, redpeppers, andcelery. Cook andstir
for3minutes. Stiringarlic. Cook for2more minutes, adding more wineifnecessary.
2.Addtomatoes, tomato paste, andbroth; cover andbring toaboil.Reduce heatandsimmer for25minutes.
3.Puree soup inafoodprocessor orblender. Return tothepan,addseasonings, andheatthrough.
4.Ifdesired, addprotein powder justbefore serving.
perserving:
49Calories (kcal)
trace Total Fat
(2%calories from fat)
7gProtein
10gCarbohydrate
0mgCholesterol
377mgSodium
perserving:
57Calories (kcal)
trace Total Fat
(5%calories from fat)
3gProtein
6gCarbohydrate
0mgCholesterol
145mgSodium
SOUPS
LEVELI LEVELII LEVEL III
1cupsoup, 2cupssoup, 2cupssoup,
1tablespoon protein powder = 2tablespoons protein powder = 3tablespoons protein powder =
1/2protein, 1vegetable 1protein, 2vegetable 1protein, 2vegetable
LEVELI LEVELII LEVEL III
1cupsoup, 2cupssoup, 2cupssoup,
1tablespoon protein powder = 2tablespoons protein powder = 3tablespoons protein powder =
1/2protein, 1vegetable 1protein, 2vegetable 1protein, 2vegetable
30

16. PROTEIN SHAKE–LEVEL I
1cupskim milk
1scoop protein powder, such asBeachbody’s Whey Protein Powder
1/2cupberries
1/2banana
1/2cupice
Combine alltheingredients inablender. Blend untilsmooth.
PROTEINSHAKE–LEVEL II
1cupskim milk
1-1/2 scoops protein powder, such asBeachbody’s Whey Protein Powder
1cupberries
1/2banana
1/2cupice
Combine alltheingredients inablender. Blend untilsmooth.
perserving:
290Calories (kcal)
2gTotal Fat
(6%calories from fat)
27gProtein
41gCarbohydrate
5mgCholesterol
257mgSodium
perserving:
387Calories (kcal)
2gTotal Fat
(5%calories from fat)
36gProtein
54gCarbohydrate
5mgCholesterol
322mgSodium
BREAK FAST
LEVEL I LEVELII LEVEL III
1protein, 1dairy, 1fruit Seebelow Seenextpage
LEVEL I LEVELII LEVELIII
Seeabove 11/2protein, 1dairy, 2fruit Seenextpage
PHASE1–FATSHREDDER
31

17. BREAKFAST
PROTEINSHAKE–LEVEL III
1cupskim milk
2scoops protein powder, such asBeachbody’s Whey Protein Powder
1cupberries
1whole banana
1cupice
Combine alltheingredients inablender. Blend untilsmooth.
SOYSAUSAGEMUFFIN
2to4soysausage patties (approximately 80calories each)
1to2whole wheat English muffins
1-1/2to4ounces fat-free mozzarella cheese
1.Cook soysausage according topackage instructions.
2.ToptheEnglish muffin withthecheese andcookinatoaster ovenorunder thebroiler for2to3minutes
oruntilcheese melts.
3.Place sausage ononemuffin halfandtopwithother half.
perserving:
495Calories (kcal)
3gTotal Fat
(6%calories from fat)
45gProtein
71gCarbohydrate
5mgCholesterol
387mgSodium
perserving:
395Calories (kcal)
7gTotal Fat
(2%calories from fat)
34gProtein
46gCarbohydrate
28mgCholesterol
1,490mgSodium
LEVELI LEVELII LEVEL III
2soypatties, 1English muffin, 3soypatties, 1English muffin, 4soypatties, 2English muffins,
1-1/2 ozcheese =1protein, 3ozcheese =2protein, 4ozcheese =3protein,
1/2carbohydrate, 1dairy 1/2carbohydrate, 2dairy 1carbohydrate, 2dairy
LEVELI LEVELII LEVEL III
Seeprevious page Seeprevious page 2protein, 1dairy, 2fruit
32

18. BREAKFAST
CHICKE NSCRAMBL E–LEVEL I
6eggwhites
3ounces chicken breast, cooked anddiced
1-1/2ounces fat-free Parmesan cheese, grated
1/2tablespoon fresh basil, chopped
1.Coatanonstick skillet withcooking spray andplace overmedium heat.
2.Lightly beattheeggwhites withaforkandaddtothepan.Cook, stirring, untilhalfway set.Addthediced
chicken andcookthrough. Addsaltandpepper totaste. Garnish withfresh basil andserve.
CHICKENSCRA MBLE–LEVEL II
8eggwhites
3ounces chicken breast, cooked anddiced
3ounces fat-free Parmesan cheese, grated
2teaspoons fresh basil, chopped
1.Coatanonstick skillet withcooking spray andplace overmedium heat.
2.Lightly beattheeggwhites withaforkandaddtothepan.Cook, stirring, untilhalfway set.Addthediced
chicken andcookthrough. Addsaltandpepper totaste. Garnish withfresh basil andserve.
perserving:
320Calories (kcal)
6gTotal Fat
(17%calories from fat)
49gProtein
16gCarbohydrate
78mgCholesterol
678mgSodium
perserving:
455Calories (kcal)
6gTotal Fat
(12% calories from fat)
70gProtein
30gCarbohydrate
112mgCholesterol
1,093mgSodium
LEVELI LEVELII LEVEL III
2protein, 1dairy Seebelow Seenextpage
LEVELI LEVELII LEVEL III
Seeabove 3protein, 2dairy Seenextpage
PHASE1–FATSHREDDER
33

19. BREA KFAST
CHICKENSCRAMB LE–L EVEL III
10eggwhites
4ounces chicken breast, cooked anddiced
4ounces fat-free Parmesan cheese, grated
1tablespoon fresh basil, chopped
1.Coatanonstick skillet withcooking spray andplace overmedium heat.
2.Lightly beattheeggwhites withaforkandaddtothepan.Cook, stirring, untilhalfway set.Addthediced
chicken andcookthrough. Addsaltandpepper totaste. Garnish withfresh basil andserve.
CHEESESCRAMB LE–LEVEL I
6whole eggwhites
2tablespoons skim milk
1-1/2ounces mozzarella cheese, part-skim, grated
saltandpepper totaste
1.Inabowl, lightly beattheeggwhites withtheskim milk.
2.Inamedium pancoated withvegetable spray, addtheeggmixture andcookslightly—then addthecheese
andcooktodesired firmness.
perserving:
596Calories (kcal)
8gTotal Fat
(12% calories from fat)
90gProtein
40gCarbohydrate
149mgCholesterol
1,421mgSodium
perserving:
230Calories (kcal)
4gTotal Fat
(29% calories from fat)
34gProtein
5gCarbohydrate
24mgCholesterol
450mgSodium
LEVELI LEVELII LEVEL III
2protein, 1dairy Seenextpage seenextpage
LEVELI LEVELII LEVELIII
Seeprevious page Seeprevious page 4protein, 2dairy
34

20. BREAKFAST
CHEESESCRAMBLE–LEVELII
8whole eggwhites
3tablespoons skim milk
3ounces mozzarella cheese, part-skim, grated
saltandpepper totaste
1.Inabowl, beattheeggwhites withtheskim milk.
2.Inamedium pancoated withvegetable spray, addtheeggmixture andcookslightly—then addthecheese
andcooktodesired firmness.
CHEESESCRAMBL E–LEVEL III
10whole eggwhites
4tablespoons skim milk
4ounces mozzarella cheese, part-skim, grated
saltandpepper totaste
1.Inabowl, beattheeggwhites withtheskim milk.
2.Inamedium pancoated withvegetable spray, addtheeggmixture andcookslightly—then addthecheese
andcooktodesired firmness.
perserving:
388Calories (kcal)
7gTotal Fat
(35% calories from fat)
53gProtein
8gCarbohydrate
47mgCholesterol
653mgSodium
perserving:
506Calories (kcal)
9gTotal Fat
(35% calories from fat)
68gProtein
10gCarbohydrate
62mgCholesterol
845mgSodium
LEVELI LEVELII LEVEL III
Seeprevious page 3protein, 2dairy Seebelow
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 4protein, 2dairy
PHASE1–FATSHREDDER
35

21. BREA KFAST
SPINACHSCRAMB LE–LEVEL I
1/2cupRoma tomato, diced
1cupspinach leaves, cleaned anddried
6eggwhites
1-1/2ounces fetacheese, crumbled
1tablespoon fresh basil, chopped
1.Inasmall nonstick pancoated withvegetable spray, sauté tomatoes andspinach untilslightly tender.
Remove andsetaside.
2.Whisk theeggwhites together inabowl andaddtothepan.Cook, stirring, overlowheatuntilalmost set.
Addthevegetable mixture, cheese, andbasil. Cook todesired firmness.
SPINAC HSCRAMBL E–LEVEL II
1/2cupRoma tomato, diced
1cupspinach leaves, cleaned anddried
8eggwhites
3ounces fetacheese, crumbled
1tablespoon fresh basil, chopped
1.Inasmall nonstick pancoated withvegetable spray, sauté tomatoes andspinach untilslightly tender.
Remove andsetaside.
2.Whisk theeggwhites together inabowl andaddtothepan.Cook, stirring, overlowheatuntilalmost set.
Addthevegetable mixture, cheese, andbasil. Cook todesired firmness.
perserving:
239Calories (kcal)
9gTotal Fat
(35% calories from fat)
29gProtein
9gCarbohydrate
38mgCholesterol
835mgSodium
perserving:
384Calories (kcal)
18gTotal Fat
(43% calories from fat)
42gProtein
12gCarbohydrate
76mgCholesterol
1,419mgSodium
LEVELI LEVELII LEVEL III
1protein, 1dairy, 1vegetable Seebelow Seenextpage
LEVELI LEVELII LEVEL III
Seeabove 1-1/2 protein, 2dairy, 1vegetable Seenextpage
36

22. BREAKFAST
SPINACHSCRAMBL E–LEVEL III
1cupRoma tomato, diced
2cups spinach leaves, cleaned anddried
10eggwhites
4ounces fetacheese, crumbled
2tablespoons fresh basil, chopped
1.Inasmall nonstick pancoated withvegetable spray, sauté tomatoes andspinach untilslightly tender.
Remove andsetaside.
2.Whisk theeggwhites together inabowl andaddtothepan.Cook, stirring, overlowheatuntilalmost set.
Addthevegetable mixture, cheese, andbasil. Cook todesired firmness.
MUSHROOMOMELET–LEVEL I
6eggwhites
saltandpepper totaste
3/4cupmushrooms, sliced
2tablespoons green onion, chopped
1/2Roma tomato, chopped
1-1/2ounces low-fat cheddar cheese, shredded
1.Inasmall bowl, lightly beattheeggwhites withaforkandseason totaste withsaltandpepper.
2.Coatasmall nonstick sauté panwithcooking spray andplace overmedium heat. Addthevegetables and
cookuntiltender.
3.Addeggmixture andcookuntilsetonthebottom. Sprinkle thecheese overtop,foldomelet inhalf,and
cookabitlonger untilcheese ismelted andeggs areset.
perserving:
518Calories (kcal)
25gTotal Fat
(43% calories from fat)
55gProtein
19gCarbohydrate
101mgCholesterol
1,877mgSodium
perserving:
191Calories (kcal)
3gTotal Fat
(15%calories from fat)
32gProtein
7gCarbohydrate
9mgCholesterol
596mgSodium
LEVELI LEVELII LEVEL III
Seeprevious page Seeprevious page 2protein, 2dairy, 2vegetable
LEVELI LEVELII LEVEL III
1protein, 1dairy, 1vegetable Seenextpage Seenextpage
PHASE1–FATSHREDDER
37

23. BREA KFAST
MUSHRO OMOMELET–LEVEL II
8eggwhites
saltandpepper totaste
3/4cupmushrooms, sliced
2tablespoons green onion, chopped
1/2Roma tomato, chopped
3ounces low-fat cheddar cheese, shredded
1.Inasmall bowl, lightly beattheeggwhites withaforkandseason totaste withsaltandpepper.
2.Coatasmall nonstick sauté panwithcooking spray andplace overmedium heat. Addthevegetables and
cookuntiltender.
3.Addeggmixture andcookuntilsetonthebottom. Sprinkle thecheese overtop,foldomelet inhalf,and
cookabitlonger untilcheese ismelted andeggs areset.
MUSHROOM OMELET–LEVEL III
10eggwhites
saltandpepper totaste
1cupmushrooms, sliced
2tablespoons green onion, chopped
1/2Roma tomato, chopped
4ounces low-fat cheddar cheese, shredded
1.Inasmall bowl, lightly beattheeggwhites withaforkandseason totaste withsaltandpepper.
2.Coatasmall nonstick sauté panwithcooking spray andplace overmedium heat. Addthevegetables and
cookuntiltender.
3.Addeggmixture andcookuntilsetonthebottom. Sprinkle thecheese overtop,foldomelet inhalf,and
cookabitlonger untilcheese ismelted andeggs areset.
perserving:
298Calories (kcal)
6gTotal Fat
(19%calories from fat)
50gProtein
8gCarbohydrate
18mgCholesterol
966mgSodium
perserving:
395Calories (kcal)
8gTotal Fat
(19% calories from fat)
64gProtein
13gCarbohydrate
24mgCholesterol
1,256mgSodium
LEVELI LEVELII LEVEL III
Seeprevious page 1-1/2 protein, 2dairy, 1vegetable seebelow
LEVELI LEVELII LEVELIII
Seeprevious page Seeabove 2protein, 2dairy, 1vegetable
38

24. LUNCH
CHEFSALA D–LEVEL I
3ounces fat-free turkey breast, chopped
3ounces ham, extra lean, lowsodium, chopped
1-1/2ounces fat-free mozzarella cheese, chopped
1/2Roma tomato, chopped
2cups romaine lettuce, chopped
1/4cuphearts ofpalm, chopped
1ounce avocado, diced
2tablespoons low-fat ranch dressing
Tossingredients together inabowl anddrizzle withdressing.
CHEFSALAD –LEVEL II
4ounces fat-free turkey breast, chopped
4ounces ham, extra lean, lowsodium, chopped
3ounces fat-free mozzarella cheese, chopped
1/2Roma tomato, chopped
2cups romaine lettuce, chopped
1/4cuphearts ofpalm, chopped
1ounce avocado, diced
3tablespoons low-fat ranch dressing
Tossingredients together inabowl anddrizzle withdressing.
perserving:
323Calories (kcal)
8gTotal Fat
(21% calories from fat)
50gProtein
14gCarbohydrate
86mgCholesterol
515mgSodium
perserving:
452Calories (kcal)
9gTotal Fat
(18% calories from fat)
74gProtein
18gCarbohydrate
119mgCholesterol
720mgSodium
LEVELI LEVELII LEVELIII
2protein, 1dairy, 1vegetable, Seebelow Seenextpage
1condiment
LEVELI LEVELII LEVEL III
Seeabove 2-1/2protein, 2dairy, 1vegetable, Seenextpage
1condiment
PHASE1–FATSHREDDER
39

25. LUNCH
CHEFSALAD– LEVEL III
5ounces fat-free turkey breast, chopped
5ounces ham, extra lean, lowsodium, chopped
4ounces fat-free mozzarella cheese, chopped
1Roma tomato, chopped
2-1/2cups romaine lettuce, chopped
1/4cuphearts ofpalm, chopped
2ounces avocado, diced
4tablespoons low-fat ranch dressing
Tossingredients together inabowl anddrizzle withdressing.
STEAK AND ARUGULA SALAD–LEVEL I
6ounces topsirloin
2cups arugula
1/2pintcherry tomatoes, halved
1/2cupcanned artichoke hearts, drained
2tablespoons balsa micvinaigrette (seerecipe inDressings)
1.Grillorbroilsteak untildone, approximately 7to10minutes oneachside.
Coolandcutinto1-inch slices.
2.Tosstogether thearugula, tomatoes, andartichoke hearts andarrange onplates. Topwiththesteak and
drizzle withbalsamic vinaigrette.
perserving:
611Calories (kcal)
14gTotal Fat
(20% calories from fat)
96gProtein
26gCarbohydrate
150mgCholesterol
913mgSodium
perserving:
398Calories (kcal)
11gTotal Fat
(42% calories from fat)
38gProtein
20gCarbohydrate
87mgCholesterol
293mgSodium
LEVELI LEVELII LEVELIII
Seeprevious page Seeprevious page 3protein, 2dairy, 1vegetable,
2condiment
LEVELI LEVELII LEVEL III
2protein, 1vegetable Seenextpage Seenextpage
40

26. LUNCH
STEAK ANDARUGUL ASALAD–LEVEL II
8ounces topsirloin
3cups arugula
1/2pintcherry tomatoes, halved
3/4cupcanned artichoke hearts, drained
3tablespoons balsa micvinaigrette (seerecipe inDressings)
1.Grillorbroilsteak untildone, approximately 7to10minutes oneachside. Coolandcutinto1-inch slices.
2.Tosstogether thearugula, tomatoes, andartichoke hearts andarrange onplates. Topwiththesteak and
drizzle withbalsamic vinaigrette.
STEAKANDARUGUL ASALAD–LEVEL III
10ounces topsirloin
4cups arugula
1pintcherry tomatoes, halved
1cupcanned artichoke hearts, drained
4tablespoons balsa micvinaigrette (seerecipe inDressings)
1.Grillorbroilsteak untildone, approximately 7to10minutes oneachside. Coolandcutinto1-inch slices.
2.Tosstogether thearugula, tomatoes, andartichoke hearts andarrange onplates. Topwiththesteak and
drizzle withbalsamic vinaigrette.
perserving:
531Calories (kcal)
14gTotal Fat
(42% calories from fat)
51gProtein
26gCarbohydrate
116mgCholesterol
414mgSodium
perserving:
695Calories (kcal)
17gTotal Fat
(41% calories from fat)
66gProtein
40gCarbohydrate
144mgCholesterol
547mgSodium
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 3protein, 2vegetable
LEVELI LEVELII LEVEL III
Seeprevious page 2-1/2 protein, 1vegetable Seebelow
PHASE1–FATSHREDDER
41

27. LUNCH
TUNASALAD– LEVEL I
6ounces tuna, canned
3/4ounce low-fat mayonnaise
1/2teaspoon lemon zest
squeeze oflemon
1tablespoon carrots, shredded
1tablespoon celery, chopped
1tablespoon green onion, chopped
1teaspoon celery seeds
Drain canned tunaandplace inasmall bowl. Addmayonnaise andmixthoroughly. Then addlemon zest,
lemon juice, carrots, celery, green onions, andcelery seeds. Blend together.
TUNASALAD– LEVEL II
8ounces tuna, canned
1ounce low-fat mayonnaise
3/4teaspoon lemon zest
squeeze oflemon
2tablespoons carrots, shredded
2tablespoons celery, chopped
2tablespoons green onion, chopped
1-1/2 teaspoons celery seeds
Drain canned tunaandplace inasmall bowl. Addmayonnaise andmixthoroughly. Then addlemon zest,
lemon juice, carrots, celery, green onions, andcelery seeds. Blend together.
perserving:
248Calories (kcal)
5gTotal Fat
(17% calories from fat)
44gProtein
5gCarbohydrate
51mgCholesterol
348mgSodium
perserving:
337Calories (kcal)
7gTotal Fat
(17% calories from fat)
59gProtein
8gCarbohydrate
68mgCholesterol
447mgSodium
LEVELI LEVELII LEVEL III
2protein, 1fat Seebelow Seenextpage
LEVELI LEVELII LEVEL III
Seeabove 2-1/2 protein, 1fat Seenextpage
42

28. TUNASALAD–L EVEL III
10ounces tuna, canned
1-1/4 ounces low-fat mayonnaise
1tablespoon lemon zest
squeeze oflemon
3tablespoons carrots, shredded
3tablespoons celery, chopped
3tablespoons green onion, chopped
2teaspoons celery seeds
Drain canned tunaandplace inasmall bowl. Addmayonnaise andmixthoroughly. Then addlemon zest,
lemon juice, carrots, celery, green onions, andcelery seeds. Blend together.
CHICKE NSALAD–LEVEL I
6ounces boneless, skinless chicken breast halves
2tablespoons low-fat mayonnaise
3/4tablespoon Dijon mustard
2tablespoons green onions, diced
1/8teaspoon black pepper
1/8teaspoon fresh dill
1/4cupcelery, diced
Poach chicken; coolanddice. Gently combine thechicken withtheremaining ingredients andchilluntil
ready toserve.
perserving:
459Calories (kcal)
10gTotal Fat
(20% calories from fat)
75gProtein
15gCarbohydrate
85mgCholesterol
549mgSodium
perserving:
217Calories (kcal)
6gTotal Fat
(26% calories from fat)
32gProtein
7gCarbohydrate
79mgCholesterol
257mgSodium
LEVELI LEVELII LEVEL III
Seeprevious page Seeprevious page 3protein, 1fat
LEVELI LEVELII LEVEL III
2protein Seenextpage Seenextpage
LUNCH
PHASE1–FATSHREDDER
43

29. LUNCH
CHICKE NSALAD–L EVEL II
8ounces boneless, skinless chicken breast halves
2-1/2 ounces low-fat mayonnaise
1tablespoon Dijon mustard
2-1/2 tablespoons green onions, diced
1/4teaspoon black pepper
1/4teaspoon fresh dill
1/2cupcelery, diced
Poach chicken; coolanddice. Gently combine thechicken withtheremaining ingredients andchilluntil
ready toserve.
CHICKE NSALAD–L EVEL III
10ounces boneless, skinless chicken breast halves
3ounces low-fat mayonnaise
1-1/2 tablespoons Dijon mustard
1/3cupgreen onions, diced
1/2teaspoon black pepper
1/2teaspoon fresh dill
3/4cupcelery, diced
Poach chicken; coolanddice. Gently combine thechicken withtheremaining ingredients andchilluntil
ready toserve.
perserving:
345Calories (kcal)
12gTotal Fat
(32% calories from fat)
43gProtein
14gCarbohydrate
105mgCholesterol
361mgSodium
perserving:
517Calories (kcal)
16gTotal Fat
(26% calories from fat)
59gProtein
38gCarbohydrate
132mgCholesterol
544mgSodium
LEVELI LEVELII LEVEL III
Seeprevious page 2-1/2 protein Seebelow
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 3protein
44

30. LUNCH
ISLANDPORKTENDERL OIN
16ounces pork tenderloin, lean
1/2teaspoon salt
1/4teaspoon pepper
1/2teaspoon chile powder
1/2teaspoon ground cumin
1/2teaspoon cinnamon
2teaspoons olive oil
1/4cupbrown sugar, packed
1/2tablespoon fresh garlic, finely chopped
1/2tablespoon Tabasco sauce
Serves 4
1.Preheat ovento350degrees.
2.Stirtogether salt,pepper, cumin, chile powder, andcinnamon, thencoatporkwiththespice rub.
3.Heat1tablespoon oilina12-inch skillet overmoderately highheatandbrown pork, turning, about 4minutes.
4.Stirtogether brown sugar, garlic, andTabasco andpatontotopoftenderloin. Place porkinaroasting pan
andcookintheovenfor20minutes.
ISLAND PORKTENDERLOINSALA D–LEVELI
1/2orange, peeled andcut
1cupfresh spinach
1/2redbellpepper, cutlengthwise intothinstrips
1tablespoon golden raisins
1cupNapa cabbage, shredded
6ounces Island Pork Tenderloin
2tablespoons cumin vinaigrette (seerecipe inDressings)
1.Peelandcutoranges crosswise into1/4-inch thick slices andsetaside.
2.Tossspinach, cabbage, bellpepper, andraisins inalarge bowl.
3.Prepare thedressing.
4.Mound salad mixture onalarge plate. Arrange porkandorange slices ontopanddrizzle withdressing.
LEVELI LEVELII LEVEL III
2protein, 1/2fruit,1vegetable Seenextpage Seenextpage
perserving:
556Calories (kcal)
13gTotal Fat
(37% calories from fat)
39gProtein
51gCarbohydrate
111mgCholesterol
781mgSodium
PHASE1–FATSHREDDER
45

31. LUNCH
ISLAND PORKTENDERLOINSALAD– LEVEL II
3/4orange, peeled andcut
1-1/2 cups fresh spinach
3/4redbellpepper, cutlengthwise intothinstrips
2tablespoons cupgolden raisins
1-1/2 cups Napa cabbage, shredded
8ounces Island Pork Tenderloin
3tablespoons cumin vinaigrette (seerecipe inDressings )
1.Peelandcutoranges crosswise into1/4-inch thick slices andsetaside.
2.Tossspinach, cabbage, bellpepper, andraisins inalarge bowl.
3.Prepare thedressing.
4.Mound salad mixture onalarge plate. Arrange porkandorange slices ontopanddrizzle withdressing.
ISLAND PORK TENDERL OINSALAD–L EVEL III
1orange, peeled andcut
2cups fresh spinach
1redbellpepper, cutlengthwise intothinstrips
1/4cupgolden raisins
2cups Napa cabbage, shredded
10ounces Island Pork Tenderloin
4tablespoons cumin vinaigrette (seerecipe inDressings)
1.Peelandcutoranges crosswise into1/4-inch thick slices andsetaside.
2.Tossspinach, cabbage, bellpepper, andraisins inalarge bowl.
3.Prepare thedressing.
4.Mound salad mixture onalarge plate. Arrange porkandorange slices ontopanddrizzle withdressing.
perserving:
882Calories (kcal)
17gTotal Fat
(35% calories from fat)
52gProtein
93gCarbohydrate
147mgCholesterol
862mgSodium
perserving:
1,029 Calories (kcal)
19gTotal Fat
(31% calories from fat)
69gProtein
87gCarbohydrate
147mgCholesterol
986mgSodium
LEVELI LEVELII LEVEL III
Seeprevious page 2-1/2 protein, 1fruit,1-1/2 vegetable Seebelow
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 3protein, 1fruit,2vegetable
46

32. LEVELI LEVELII LEVELIII
2protein, 1vegetable Seebelow Seenextpage
LEVELI LEVELII LEVELIII
Seeabove 2-1/2 protein, 1-1/2 vegetable Seenextpage
LUNCH
SHRIMPSTIR-FRY –LEVEL I
6ounces shrimp, peeled
1/4tablespoon low-sodium soysauce
1/2teaspoon ricevinegar
1/4cupfat-free chicken broth
1/4teaspoon garlic, minced
1/4teaspoon ginger, minced
1/2cupredonion, sliced inwedges
1/2cupbroccoli florets
1-1/4cups snow peas, trimmed
1-1/2cups mushrooms, halved
1/4cupyellow bellpepper, cubed
1/4cupcanned water chestnuts, drained
1.Rinse shrimp anddrain well.
2.Heatthesoysauce, ricevinegar, and2tablespoons ofthechicken broth inasauté panovermedium heat.
Addthegarlic andginger andsauté untiltender.
3.Addallthevegetables tothepanandcontinue tosauté, stirring andadding more broth asnecessary.
Addshrimp when thevegetables arehalfway cooked andsauté untilthevegetables aretender andthe
shrimp areopaque.
SHRIM PSTIR-FRY–L EVELII
8ounces shrimp, peeled
1/2tablespoon low-sodium soysauce
3/4teaspoon ricevinegar
1/2cupfat-free chicken broth
1/2teaspoon garlic, minced
1/2teaspoon ginger, minced
3/4cupredonion, sliced inwedges
3/4cupbroccoli florets
1-1/2cups snow peas, trimmed
1-3/4cups mushrooms, halved
1/2cupyellow bellpepper, cubed
1/2cupcanned water chestnuts, drained
1.Rinse shrimp anddrain well.
2.Heatthesoysauce, ricevinegar, and2tablespoons ofthechicken broth inasauté panovermedium heat.
Addthegarlic andginger andsauté untiltender.
3.Addallthevegetables tothepanandcontinue tosauté, stirring andadding more broth asnecessary.
Addshrimp when thevegetables arehalfway cooked andsauté untilthevegetables aretender andthe
shrimp areopaque.
perserving:
332Calories (kcal)
4gTotal Fat
(9%calories from fat)
44gProtein
33gCarbohydrate
259mgCholesterol
552mgSodium
perserving:
444Calories (kcal)
5gTotal Fat
(9%calories from fat)
61gProtein
44gCarbohydrate
345mgCholesterol
920mgSodium
PHASE1–FATSHREDDER
47

33. LUNCH
SHRIMPSTIR- FRY–L EVEL III
10ounces shrimp, peeled
3/4tablespoon low-sodium soysauce
1teaspoon ricevinegar
3/4cupfat-free chicken broth
3/4teaspoon garlic, minced
3/4teaspoon ginger, minced
1cupredonion, sliced inwedges
1cupbroccoli florets
1-3/4cups snow peas, trimmed
2cups mushrooms, halved
3/4cupyellow bellpepper, cubed
3/4cupcanned water chestnuts, drained
1.Rinse shrimp anddrain well.
2.Heatthesoysauce, ricevinegar, and2tablespoons ofthechicken broth inasauté panovermedium heat.
Addthegarlic andginger andsauté untiltender.
3.Addallthevegetables tothepanandcontinue tosauté, stirring andadding more broth asnecessary.
Addshrimp when thevegetables arehalfway cooked andsauté untilthevegetables aretender andthe
shrimp areopaque.
TURKEYBURGER– LEVEL I
6ounces extra lean, 97%fat-free ground turkey
1-1/2 tablespoons sourdough bread crumbs
3tablespoons low-fat buttermilk
2-1/4 teaspoons green onions, minced
2-1/4 teaspoons parsley, chopped
1/4teaspoon Dijon mustard
1dash Worcestershire sauce
black pepper totaste
1.Preheat thegrillorbroiler.
2.Combine allingredients andform intopatty.
3.Grilluntilcooked through, 7to10minutes perside.
perserving:
571Calories (kcal)
6gTotal Fat
(9%calories from fat)
78gProtein
59gCarbohydrate
431mgCholesterol
1,290 mgSodium
perserving:
259Calories (kcal)
4.5gTotal Fat
(35% calories from fat)
45gProtein
13gCarbohydrate
82mgCholesterol
270mgSodium
LEVELI LEVELII LEVEL III
Seeprevious page Seeprevious page 3protein, 2vegetable
LEVELI LEVELII LEVEL III
2protein, 1/4carbohydrate Seenextpage Seenextpage
48

34. LUNCH
TURKE YBURGER–L EVEL II
8ounces extra lean, 97%fat-free ground turkey
2tablespoons sourdough bread crumbs
4tablespoons low-fat buttermilk
3teaspoons green onions, minced
3teaspoons parsley, chopped
1/2teaspoon Dijon mustard
2dashes Worcestershire sauce
2dashes black pepper totaste
1.Preheat thegrillorbroiler.
2.Combine allingredients andform intopatty.
3.Grilluntilcooked through, 7to10minutes perside.
TURKEYBURGER–L EVELIII
10ounces extra lean, 97%fat-free ground turkey
2-1/2 tablespoons sourdough bread crumbs
5tablespoons low-fat buttermilk
3-3/4 teaspoons green onions, minced
3-3/4 teaspoons parsley, chopped
3/4teaspoon Dijon mustard
2dashes Worcestershire sauce
2dashes black pepper totaste
1.Preheat thegrillorbroiler.
2.Combine allingredients andform intopatty.
3.Grilluntilcooked through, 7to10minutes perside.
perserving:
337Calories (kcal)
6gTotal Fat
(35% calories from fat)
60gProtein
17gCarbohydrate
107mgCholesterol
351mgSodium
perserving:
421Calories (kcal)
8gTotal Fat
(35% calories from fat)
75gProtein
21gCarbohydrate
134mgCholesterol
439mgSodium
LEVELI LEVELII LEVEL III
Seeprevious page 2-1/2 protein, 1/4carbohydrates, Seebelow
1/4Fat
LEVELI LEVELII LEVELIII
Seeprevious page Seeabove 3protein, 1/2carbohydrate,
1/4fat
PHASE1–FATSHREDDER
49

35. DINNER
BEEFANDBROCCO LISTIR-FRY
1/4cupsoysauce
1/2redonion, sliced
1tablespoon garlic, minced
1-1/2pound topsirloin steak, sliced 1inchthick
1tablespoon sesame oil
2tablespoons ricevinegar
1tablespoon ginger, minced
4cups broccoli florets
Serves 4 8ounces dried soba noodles
1.Bring 2quarts ofwater toaboil.
2.Meanwhile, heatasmall amount ofsoysauce inalarge sauté pan,addtheonions andgarlic,
andsauté untilopaque.
3.Addbeefandsauté, turning often withtongs, for7to10minutes. Stirtogether theoil,vinegar,
andginger andaddtothesauté mixture.
4.Blanch broccoli intheboiling water (ormicrowave onhigh, covered andvented, for2minutes).
Addtothemeat mixture andkeep warm.
5.Prepare sobanoodles according topackage directions. Drain, tosswiththebeefandbroccoli, andserve.
LEMON-GARLICCHICKEN
1/4cupfresh lemon juice
2tablespoons molasses
2teaspoons Worcestershire sauce
4garlic cloves, chopped
2pounds boneless, skinless chicken thighs
1/4teaspoon salt
1/4teaspoon black pepper
lemon wedges
parsley sprigs
Serves 3
1.Combine first4ingredients inanonreactive dishandaddchicken. Cover andmarinate inrefrigerator
1hour, turning occasionally.
2.Preheat ovento425degrees.
3.Remove chicken from dish, reserving marinade, andarrange inashallow roasting pancoated with
cooking spray. Pour reserved marinade overchicken; sprinkle withsaltandpepper.
4.Bake at425degrees for20minutes, basting occasionally withmarinade. Bake without basting for20
minutes more oruntilchicken isdone. Serve withlemon wedges andgarnish withparsley, ifdesired.
perserving:
466Calories (kcal)
11gTotal Fat
(21% calories from fat)
46gProtein
49gCarbohydrate
99mgCholesterol
1,591mgSodium
perserving:
153Calories (kcal)
4gTotal Fat
(24% calories from fat)
21gProtein
8gCarbohydrate
86mgCholesterol
219mgSodium
LEVELI LEVELII LEVEL III
1-1/2 cups= 2cups= 2-1/2 cups=
2protein, 1carbohydrate, 1vegetable 3protein, 1carbohydrate, 1vegetable 3protein, 1carbohydrate,
1vegetable
LEVELI LEVELII LEVEL III
6ounces = 8ounces = 10ounces =
2protein 2-1/2 protein 3protein
50

36. DINNER
COLESLAW
3cups green cabbage, shredded
1cupredcabbage, shredded
1cupjicama, julienned
1/2redonion, finely chopped
2RedDelicious apples, finely diced
1/2cupfat-free mayonnaise
1/3cupwhite vinegar
2tablespoons plus2teaspoons fructose
2tablespoons plus2teaspoons Dijon mustard
1-1/2teaspoons caraway seed
1/4teaspoon salt
pinch white pepper
Serves 12
1.Combine thevegetables andapples inalarge bowl andmixwell.
2.Combine theremaining ingredients inasmall bowl andmixwelltomake dressing.
3.Pour thedressing overtheslawandtossuntilevenly coated. Cover tightly andchillbefore serving.
perserving:
38Calories (kcal)
trace Total Fat
(4%calories from fat)
0gProtein
9gCarbohydrate
0mgCholesterol
171mgSodium
LEVELI LEVELII LEVEL III
1/2cup= 1cup= 2cups=
1/2vegetable 1vegetable 2vegetable
PHASE1–FATSHREDDER
51

37. GENERALGUIDELINES
Getthebestofbothworlds during Phase 2ofyourtraining. Tosupply yourbody withadditional
energy formidstream performance, these recipes provide abalanced mixofcarbohydrates and
proteins. Mouthwatering muffins, meatloaf, andfiletmignon arejustafewoftheappetizing
dishes you’ll find.There’s alsoavariety ofsalads tokeep itlightatlunchtime.
ENERG YBOOSTER
59
PHASE2
MEALPLANAPPROA CH
MEA LPLANAPPROACH
PHASE2–ENERGYBOOSTER

38. 60
2oz_Turkey jerky
2oz_Turkeyjerky
2oz_Turkeyjerky
_Recipe included
DAY1
DAY2
DAY3
1cup_Oatmeal
8oz_Skimmilk
1tbsp_Protei npowder
1/2oz_Raisins
1_Whole wheatbagel
8oz_Cottage cheese, 1%
1_Orange, mediu m
1_Pear andGranola
Muffin
8oz_Nonfat yogurt
1cup_Straw berries,
sliced
1_Protein Shake
(seePhase 1recipes)
2_Whole wheat waffles
1/2_Banana, medium
2tbsp_Low-sugar
maplesyrup
8oz_Skimmilk
6_Eggwhites
1_Breakfast Potatoes
8oz_Cottage cheese, 1%
6oz_Fresh-s queezed
juice
3_Pancake s,3.6oz
2tbsp_Low-sugar
maplesyrup
1cup_Blueberr ies
8oz_Skimmilk
1tbsp_Protei npowder
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Protein bar
1_Recoverydrink*
1_Protein bar
1_Recoverydrink*
1_Protein bar
1_Recoverydrink*
1_ShrimpPasta
Pomodoro
1_GrilledChickenBurrito
TunaRoll-Up:
6oz_Tuna Salad
(seePhase1recipes)
1_Wholewheat tortilla
1/4cup_Sproutsand
dicedtomatoes
TurkeyBreastSandwic h:
6oz_Fat-fr eeturkeybreast
2slices_Whole wheattoast
1leaf_Lettuc e
2slices_Tomato
1_ChickenPita
1_WhiteBeanand
TunaSalad
1_ChickenCaesarSalad
2tbsp_Caesar Dressing
6oz_Extra-leanburgerpatty
1-1/2oz_ Low-fatmeltedcheese
2cups_ Saladgreensw/
cucumberandtomatoes
2tbsp_ Dressing(yourchoice)
1/2cup_ Freshberries
6oz_Halibut
2tbsp_ Sauce(yourchoice)
1_Artichoke,medium
6oz_Chickenbreast
2tbsp_ Sauce(yourchoice)
2cups_ Mushroom,
zucchini,and
onionsauté
3oz_GratedParmesan
cheese
6oz_Salmon
2tbsp_ GreenApple
Salsa
1cup_ Asparagus
2cups_ Saladgreens
2tbsp_ Dressing(yourchoice)
6oz_GrilledAhiTuna
Salad
2tbsp_ Lime-Soy
Vinaigrette
6oz_ItalianMeatloaf
2cups_ Spinachand
romainesalad
1-1/2oz_ Mozzarella
cheese,cubed
2tbsp_ Dressing(yourchoice)
6oz_Filetmignon
2tbsp_ Pearand
PeppercornSauce
1cup_ Portobello
mushrooms
8oz_Cottage
cheese,1%
1oz_Turkey
jerky
8oz_Cottage
cheese,1%
8oz_Nonfat
plainyogurt
1oz_
Turkey
jerky
1tbsp_Peanut
butterw/celery
sticks
1-1/2oz_String
cheese
BREAKFAST SNACK LUNCH SNACK DINNER
DAY4
ENERGYBOOSTER
MEALPLANAPPROA CH
60
LEVELI
PHASE2
DAY7
DAY6
DAY5
*Immedi ately
afterworkout

39. oz_Turkey jerky
oz_Turkeyjerky
oz_Turkeyjerky
_Recipe included
1cup_Oatm eal
8oz_Skim milk
1tbsp_Proteinpowder
1/2oz_Raisin s
1_Wholewheatbagel
8oz_Cottagecheese,1%
1_Orange,medium
1_PearandGranola
Muffin
8oz_Nonfatyogurt
1cup_Strawberries,sliced
1_Protein Shake
(seePhase 1recipes)
2_Wholewheatwaffles
1/2_Banana,medium
3tbsp_Low-sug ar
maple syrup
8oz_Skim milk
6_Eggwhite s
1_Breakfas tPotatoes
8oz_Cottagecheese,1%
6oz_Fresh -squeezedjuice
3_Pancake s,3.6oz
3tbsp_Low-sug ar
maplesyrup
1cup_Blueb erries
8oz_Skim milk
1tbsp_Proteinpowder
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_Proteinbar
1_Recoverydrink*
1_ShrimpPasta
Pomodoro
1_GrilledChickenBurrito
1cup_Gazpacho
(seePhase1recipes)
TunaRoll-Up:
9oz_Tuna Salad
(seePhase1recipes)
1_Whole whea ttortilla
1/4cup_Sproutsand
diced tomatoes
TurkeyBreastSandwich:
9oz_Fat-freeturkeybreast
2slices_Whole-wheat toast
1leaf_Lettuce
2slices_Tomato
1cup_Vegeta bleSoup
(seePhase1recipes)
1_ChickenPita
1_WhiteBeanandTuna
Salad
1_ChickenCaesarSalad
3tbsp_CaesarDressing
9oz_Extra-leanburgerpatty
3oz_Low-fatmeltedcheese
1_Bakedpotato,medium
3cups_Saladgreensw/
cucumb erandtomatoes
3tbsp_
Dressing(yourchoice)
1/2cup_Freshberries
9oz_Halibut
3tbsp_Sauce(yourchoice)
1_Artichoke,medium
1cup_Wheatberries
9oz_Chickenbreast
3tbsp_Sauce(yourchoice)
2cups_Mush room,zucchini,
andonionsauté
6oz_
GratedParmesancheese
1cup_Brownrice
9oz_Salmon
3tbsp_GreenAppleSalsa
1cup_Asparagus
1_Bakedpotato,medium
3cups_Saladgreens
3tbsp_
Dressing(yourchoice)
9oz_ GrilledAhiTuna Salad
3tbsp_ Lime-SoyVinaigrette
1_Wholegrainroll
9oz_ItalianMeatloaf
1_Bakedpotato,medium
3cups_Spinachandromaine
salad
3oz_
Mozzarellacheese,cubed
3tbsp_ Dressing(yourchoice)
9oz_Filetmignon
3tbsp_Pearand
PeppercornSauce
1cup_Portobellomushrooms
1cup_Wildrice
1oz_Low-fat
cheesew/
6_Crackers
4tbsp_Hummusw/
carrotsticks
3cups_Litepopcorn
1-1/2 oz_String
cheese
8oz_Nonfat
fruit-flavored
yogurt
1oz_Turkeyjerky
1_Sourdough
pretzel
1tbsp_Peanut
butterw/celery
sticks
1oz_Driedfruit
2oz_Soynuts
3cups_Litepopcorn
ENERGYBOOSTER
MEALPLANAPPROA CH
DAY1
DAY2
DAY3
DAY5
DAY6
DAY7
DAY4
LEVELII
PHASE2
PHASE2–ENERGYBOOSTER
61
BREAKFAST SNACK LUNCH SNACK DINN ER
*Immedi ately
afterworkout

40. 62
2oz_Turkey jerky
2oz_Turkeyjerky
2oz_Turkeyjerky
_Recipe included
DAY1
DAY2
DAY3
1cup_Oatmeal
8oz_Skim milk
1tbsp_ Protein powder
1/2oz_Raisins
1_Whole wheatbagel
8oz_Cottage cheese,1%
1_Orange ,medium
1_Pear andGranola
Muffin
8oz_Nonfatyogurt
1cup_Strawberries,sliced
1_ProteinShake
(seePhase1recipes)
2_Whole wheatwaffles
1/2_Banana,medium
4tbsp_ Low-sugar maple
syrup
8oz_Skim milk
6_Eggwhites
1_Breakfas tPotatoes
8oz_Cottage cheese,1%
6oz_Fresh-squee zedjuice
3_Pancakes ,3.6oz
4tbsp_ Low-sugar
maplesyrup
1cup_Blueberries
8oz_Skim milk
1tbsp_ Protein powder
1_Proteinbar
1_Recoverydrink
1_Proteinbar
1_Recoverydrink
1_Proteinbar
1_Recoverydrink
1_Proteinbar
1_Recoverydrink
1_Proteinbar
1_Recoverydrink
1_Proteinbar
1_Recoverydrink
1_Proteinbar
1_Recoverydrink 1_ShrimpPasta
Pomodoro
1cup_Melon
1_GrilledChicken Burrito
2cups_Gazpacho
(seePhase1recipes)
TunaRoll-Up:
12oz_TunaSalad
(seePhase1recipes)
1_Wholewheattortilla
1/4cup_Sproutsand
dicedtomatoes
1_Peach,medium
TurkeyBreastSandwich:
12oz_Fat-freeturkeybreast
2slices_Wholewheattoast
1leaf_Lettuce
2slices_Tomato
1cup_VegetableSoup
(seePhase1recipes)
1_ChickenPita
1cup_Grapes
1_WhiteBeanand
TunaSalad
1_ChickenCaesarSalad
4tbsp_CaesarDressing
1cup_Strawberries,sliced
12oz_Extra-leanburger patty
3oz_Low-fat meltedcheese
1_Bakedpotato,medium
4cups_Saladgreens w/
cucumbe randtomatoes
4tbsp_Dressing (yourchoice)
1/2cup_Freshberries
12oz_Halibut
4tbsp_Sauce(yourchoice)
1_Artichok e,medium
1cup_Whea tberries
1_Nectarine, medium
12oz_Chickenbreast
4tbsp_Sauce(yourchoice)
2cups_Mushroom,
zucchini,andonionsauté
9oz_
GratedParmesancheese
1cup_Brow nrice
12oz_Salmo n
4tbsp_
Green Apple Salsa
1cup_Asparagus
1_Bakedpotato,medium
4cups_Saladgreens
4tbsp_
Dressing(yourchoice)
12oz_ GrilledAhiTunaSalad
4tbsp_ Lime-SoyVinaigrette
1_Wholegrainroll
12oz_Italian Meatloaf
1_Bakedpotato,medium
4cups_Spinach and
romai nesalad
3oz_
Mozzarellacheese,cubed
4tbsp_ Dressin g(yourchoice)
12oz_Filetmignon
4tbsp_Pearand
PeppercornSauce
1cup_Portobe llo
mushrooms
1cup_Wild rice
1oz_Low-fat
cheesew/
6_Crackers
1_Sourdough
pretzel
4tbsp_Humm usw/
carrot sticks
1oz_Turkeyjerky
1oz_Almonds
3cups_Lite
popcorn
8oz_Nonfat
fruit-f lavored
yogurt
3cups_Lite
popcorn
2oz_Soynuts
2oz_Turkeyjerky
8oz_Nonfat
fruit-f lavored
yogurt
1tbsp_Peanut
butterw/
celerysticks
1oz_Low-fat
cheesew/
6_Crackers
1_Sourdough
pretzel
BREAKFAST SNACK LUNCH SNACK DINNER
DAY4
ENERGYBOOSTER
MEALPLANAPPROA CH
62
LEVELIII
PHASE2
DAY5
DAY7
DAY6
*Immedi ately
afterworkout

41. PHASE2
ENERG YBOOSTER
RECIPES
Balanced incarbohydrates andprotein, butstilllowinfat,these recipes
including delicious sandwiches, salads, andpasta dishes willcontribute
toawell-rounded, long-term eating plan. They willgiveyouthe
resources youneed toboost yourenergy andhelpyou
maintain thechanges made inPhase 1andhelpyou
realize yourpotential inPhase 2.
GENERAL GUIDELIN ES
63
MEAL PLANAPPROA CH
NOTE: Allper-serving nutritional information isbased on1LEVEL Iserving.
LEVEL IIandLEVEL IIIwillvary,depending onportion size.
PHASE2–ENERGYBOOSTER

42. DRESSINGS
CAESARDRESS ING
3tablespoons lemon juice
2tablespoons redwine vinegar
1teaspoon olive oil
2teaspoons anchovy paste
1teaspoon black pepper
1-1/2tablespoons garlic, minced
1-1/2teaspoons Worcestershire sauce
1/4cupfat-free Parmesan cheese
6ounces nonfat ricotta cheese
1tablespoon nonfat mayonnaise
1tablespoon balsamic vinegar
Serves 8
Combine allingredients inablender orfoodprocessor andprocess untilsmooth.
SeeChicken Caesar Salad recipe.
LIME-SOYVINAIGRETTE
1cupricevinegar
1/2cuplow-sodium soysauce
1/2cupfresh limejuice
4teaspoons darksesame oil
2teaspoons lemon zest
2teaspoons fresh ginger, minced
4cloves garlic, minced
Serves 16
Combine allingredients inablender orfoodprocessor andprocess untilsmooth.
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
perserving:
43Calories (kcal)
2gTotal Fat
(30% calories from fat)
5gProtein
3gCarbohydrate
5mgCholesterol
121mgSodium
perserving:
20Calories (kcal)
1gTotal Fat
(44% calories from fat)
1gProtein
3gCarbohydrate
0mgCholesterol
300mgSodium
64

43. GREENAPPLESALSA
3plum tomatoes, chopped
1cupGranny Smith apples, chopped
1/2cupcucumber, chopped
1/2cupcorn kernels, chopped
1/2cupredbellpepper, chopped
1/4cupgreen onions, chopped
1/4cupredonion, chopped
2-1/2tablespoons fresh cilantro, chopped
1-1/2tablespoons fresh limejuice
1tablespoon jalapeño, seeded andchopped
1tablespoon balsamic vinegar
1-1/2teaspoons sugar
3/4teaspoon salt
1/2teaspoon ground black pepper
Serves 16
Combine allingredients, stirring well. Serve atroom temperature orchilled.
PEARANDPEPPERCORN SAUCE
1cuporange juice
1tablespoon flour
2medium pears
1tablespoon Dijon mustard
1teaspoon peppercorns, crushed
1/4teaspoon ground nutmeg
Serves 8
1.Inasmall saucepan blend orange juice andflour, andbring toaboil.Simmer untilreduced to3/4cup.
2.Addpears, mustard, peppercorns, andnutmeg andcontinue cooking forseveral minutes untilblended
andthickened.
perserving:
24Calories (kcal)
trace Total Fat
(4%calories from fat)
1gProtein
6gCarbohydrate
0mgCholesterol
163mgSodium
perserving:
46Calories (kcal)
trace Total Fat
(6%calories from fat)
1gProtein
11gCarbohydrate
0mgCholesterol
24mgSodium
SAUCE S
LEVELI LEVELII LEVELIII
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
LEVELI LEVELII LEVELIII
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
65
PHASE2–ENERGYBOOSTER

44. PEAR ANDGRANOLAMUFFI N
3/4cupcanned pear nectar
2eggwhites
2tablespoons vegetable oil
1tablespoon lemon juice
1teaspoon lemon peel, grated
1cupwhole wheat flour
1cupall-purpose flour
2/3cupbrown sugar, packed
1/2cuplow-fat granola
1tablespoon baking powder
1/2teaspoon ground nutmeg
Serves 10 1/2teaspoon salt
1-1/4cups pear, chopped
1.Preheat ovento350degrees.
2.Whisk together firstfiveingredients inlarge bowl toblend.
3.Stirbothflours andsugar inmedium bowl untilnosugar lumps remain.
4.Mixingranola, baking powder, nutmeg, andsalt.Addpear; tosstocoat. Stirflour mixture
intoeggmixture untilblended (batter willbethick). Divide among 10prepared muffin cups.
5.Bake untilgolden brown andtester inserted intocenter comes outclean (about 20minutes).
Transfer muffins torackandcool.
BREAKFASTPOTATOES
1teaspoon olive oil
1medium potato, peeled andcutinto1/2-inch pieces
2mushrooms, chopped
1tablespoon onion, chopped
1/4teaspoon garlic salt
1.Heatoilinmedium-size nonstick skillet overmedium heat. Addpotato andcover.
Cook 8to10minutes oruntiltender, stirring occasionally.
2.Addremaining ingredients; mixlightly. Cook andstir5minutes oruntilpotato islightly browned and
mixture isheated through.
perserving:
227Calories (kcal)
5gTotal Fat
(19%calories from fat)
5gProtein
43gCarbohydrate
0mgCholesterol
284mgSodium
perserving:
150Calories (kcal)
5gTotal Fat
(27% calories from fat)
3gProtein
25gCarbohydrate
0mgCholesterol
522mgSodium
BREAK FAST
LEVE LI LEVELII LEVEL III
1muffin = 1muffin = 1muffin =
1carbohydrate 1carbohydrate 1carbohydrate
LEVELI LEVELII LEVEL III
1carbohydrate, 1/2vegetable, 1fat 1carbohydrate, 1/2vegetable, 1fat 1carbohydrate, 1/2vegetable, 1fat
66

45. CHICKE NPITA–LEVEL I
6ounces boneless, skinless chicken breast
1whole wheat pita
1-1/2ounces low-fat fetacheese, crumbled
1/4cuptomato, chopped
2tablespoons redonion, chopped
1/4cupcucumber, peeled andchopped
squeeze oflemon
1.Grillorbake chicken breast inPyrex dishat350degrees forapproximately 20minutes.
2.Coolchicken andcube into1-inch pieces.
3.Place inpitaandaddallother ingredients. Squeeze lemon overtop.
CHICKENPITA–LEVEL II
9ounces boneless, skinless chicken breast
1whole wheat pita
1-1/2ounces low-fat fetacheese, crumbled
1/4cuptomato, chopped
2tablespoons redonion, chopped
1/4cupcucumber, peeled andchopped
squeeze oflemon
1.Grillorbake chicken breast inPyrex dishat350degrees forapproximately 20minutes.
2.Coolchicken andcube into1-inch pieces.
3.Place inpitaandaddallother ingredients. Squeeze lemon overtop.
LEVELI LEVELII LEVELIII
2protein, 1carbohydrate, Seebelow Seenextpage
LEVELI LEVELII LEVELIII
Seeabove 3protein, 1carbohydrate, Seenextpage
1vegetable, 1dairy
perserving:
490Calories (kcal)
13gTotal Fat
(23% calories from fat)
52gProtein
41gCarbohydrate
137mgCholesterol
931mgSodium
perserving:
583Calories (kcal)
14gTotal Fat
(21%calories from fat)
72gProtein
41gCarbohydrate
186mgCholesterol
986mgSodium
LUNCH
67
PHASE2–ENERGYBOOSTER

46. CHICKE NPITA– LEVELIII
12ounces boneless, skinless chicken breast
1whole wheat pita
1-1/2ounces low-fat fetacheese, crumbled
1/4cuptomato, chopped
2tablespoons redonion, chopped
1/4cupcucumber, peeled andchopped
squeeze oflemon
1.Grillorbake chicken breast inPyrex dishat350degrees forapproximately 20minutes.
2.Coolchicken andcube into1-inch pieces.
3.Place inpitaandaddallother ingredients. Squeeze lemon overtop.
SHRIMPPASTAPOMO DORO– LEVEL I
1tablespoon olive oil
1tablespoon garlic, chopped
2tablespoons fat-free chicken broth, lowsodium
1/2cuptomato, peeled anddiced
2ounces whole wheat pasta
6ounces medium shrimp, uncooked
2tablespoons basil leaves, chopped
1.Bring large potofwater toboilforpasta.
2.Meanwhile, place oliveoilandgarlic inalarge sauté panandsauté forseveral minutes untillightly browned.
3.Addchicken broth andtomatoes topan;simmer for5to10minutes oruntiltender.
4.Cook thepasta according tothedirections onthepackage. Drain.
5.Addshrimp topanandcookforseveral more minutes, untilshrimp areopaque.
Addbasil andtossshrimp mixture withcooked pasta.
LEVELI LEVELII LEVEL III
Seeprevious page Seeprevious page 4protein, 1carbohydrate,
1vegetable, 1dairy
LEVELI LEVELII LEVEL III
2protein, 1carbohydrate, Seenextpage Seenextpage
1vegetable, 1fat
perserving:
677Calories (kcal)
15gTotal Fat
(20% calories from fat)
92gProtein
41gCarbohydrate
235mgCholesterol
1,041mgSodium
perserving:
531Calories (kcal)
17gTotal Fat
(28% calories from fat)
45gProtein
51gCarbohydrate
259mgCholesterol
328mgSodium
LUNCH
68

47. SHRIMPPASTA POMODORO –LEVEL II
1tablespoon olive oil
1tablespoon garlic, chopped
2tablespoons fat-free chicken broth, lowsodium
1/2cuptomato, peeled anddiced
2ounces whole wheat pasta
9ounces medium shrimp, uncooked
2tablespoons basil leaves, chopped
1.Bring large potofwater toboilforpasta.
2.Meanwhile, place olive oilandgarlic inalarge sauté panandsauté forseveral minutes untillightly
browned.
3.Addchicken broth andtomatoes topan;simmer for5to10minutes oruntiltender.
4.Cook thepasta according tothedirections onthepackage. Drain.
5.Addshrimp topanandcookforseveral more minutes, untilshrimp areopaque.
Addbasil andtossshrimp mixture withcooked pasta.
SHRIMPPASTAPOMODO RO–LEVEL III
1tablespoon olive oil
1tablespoon garlic, chopped
2tablespoons fat-free chicken broth, lowsodium
1/2cuptomato, peeled anddiced
2ounces whole wheat pasta
12ounces medium shrimp, uncooked
2tablespoons basil leaves, chopped
1.Bring large potofwater toboilforpasta.
2.Meanwhile, place olive oilandgarlic inalarge sauté panandsauté forseveral minutes untillightly
browned.
3.Addchicken broth andtomatoes topan;simmer for5to10minutes oruntiltender.
4.Cook thepasta according tothedirections onthepackage. Drain.
5.Addshrimp topanandcookforseveral more minutes, untilshrimp areopaque.
Addbasil andtossshrimp mixture withcooked pasta.
LEVELI LEVELII LEVEL III
Seeprevious page 3protein, 1carbohydrate, Seebelow
1vegetable, 1fat
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 4protein, 1carbohydrate,
2vegetable, 1fat
perserving:
619Calories (kcal)
19gTotal Fat
(27%calories from fat)
61gProtein
52gCarbohydrate
388mgCholesterol
392mgSodium
perserving:
711Calories (kcal)
20gTotal Fat
(25% calories from fat)
80gProtein
53gCarbohydrate
517mgCholesterol
580mgSodium
LUNCH
69
PHASE2–ENERGYBOOSTER

48. CHICK ENCAESARSALAD–LEVEL I
6ounces boneless, skinless chicken breast
2cups romaine lettuce, chopped
Caesar dressing (seeDressings)
1-1/2ounces fat-free Parmesan cheese, grated
1cuplow-fat croutons
1.Cook chicken breast asdesired andsliceacross thegrain.
2.Inalarge bowl, tossthelettuce with2tablespoons ofCaesar dressing. Topwithchicken, Parmesan cheese,
andcroutons.
CHICKENCAESARSALAD–LEVEL II
9ounces boneless, skinless chicken breast
3cups romaine lettuce, chopped
Caesar dressing (seeDressings)
1-1/2ounces fat-free Parmesan cheese, grated
1cuplow-fat croutons
1.Cook chicken breast asdesired andsliceacross thegrain.
2.Inalarge bowl, tossthelettuce with3tablespoons ofCaesar dressing. Topwithchicken, Parmesan cheese,
andcroutons.
LEVELI LEVELII LEVEL III
2protein, 1carbohydrate, Seebelow Seenextpage
1vegetable, 1fat
LEVELI LEVELII LEVEL III
Seeabove 3protein, 1carbohydrate, Seenextpage
1vegetable, 1fat
perserving:
519Calories (kcal)
17gTotal Fat
(30% calories from fat)
62gProtein
26gCarbohydrate
132mgCholesterol
1, 120mgSodium
perserving:
620Calories (kcal)
18gTotal Fat
(27%calories from fat)
83gProtein
28gCarbohydrate
181mgCholesterol
1, 180mgSodium
LUNCH
70

49. CHICKENCAESARSALAD –LEVELIII
12ounces boneless, skinless chicken breast
4cups romaine lettuce, chopped
Caesar dressing (seeDressings)
1-1/2ounces fat-free Parmesan cheese, grated
1cuplow-fat croutons
1.Cook chicken breast asdesired andsliceacross thegrain.
2.Inalarge bowl, tossthelettuce with4tablespoons ofCaesar dressing. Topwithchicken, Parmesan cheese,
andcroutons.
LEVELI LEVELII LEVEL III
Seeprevious page Seeprevious page 4protein, 1carbohydrate,
2vegetable, 1fat
GRIL LEDCHICKE NBURRIT O–LEVELI
6ounces boneless, skinless chicken breast
1/2cuptomatoes, chopped
2tablespoons cilantro, chopped
2tablespoons redonion, chopped
1/2cupiceberg lettuce, shredded
1/8avocado
1tablespoon low-fat sour cream
1whole wheat tortilla
1.Grillorbake chicken breast inaPyrex dishat350degrees forapproximately 20minutes.
Coolandslicethinly.
2.Place tortilla inmicrowave between 2paper towels andcookonhighfor10seconds.
3.Remove andputchicken, chopped tomatoes, cilantro, redonion, lettuce, avocado, andsourcream
intotortilla androllup.
LEVELI LEVELII LEVELIII
1carbohydrate, 2protein, Seenextpage Seenextpage
1vegetable, 1condiment, 1fat
perserving:
722Calories (kcal)
19gTotal Fat
(24% calories from fat)
103gProtein
29gCarbohydrate
231mgCholesterol
1,240mgSodium
perserving:
373Calories (kcal)
10gTotal Fat
(23% calories from fat)
44gProtein
27gCarbohydrate
100mgCholesterol
309mgSodium
LUNCH
71
PHASE2–ENERGYBOOSTER

50. GRILLEDCHICKE NBURRITO–LEVEL II
9ounces boneless, skinless chicken breast
1/2cuptomatoes, chopped
2tablespoons cilantro, chopped
2tablespoons redonion, chopped
1/2cupiceberg lettuce, shredded
1/8avocado
1tablespoon low-fat sour cream
1whole wheat tortilla
1.Grillorbake chicken breast inaPyrex dishat350degrees forapproximately 20minutes.
Coolandslicethinly.
2.Place tortilla inmicrowave between 2paper towels andcookonhighfor10seconds.
3.Remove andputchicken, chopped tomatoes, cilantro, redonion, lettuce, avocado, andsourcream
intotortilla androllup.
GRILLEDCHICKEN BURRI TO–LEVEL III
12ounces boneless, skinless chicken breast
1/2cuptomatoes, chopped
2tablespoons cilantro, chopped
2tablespoons redonion, chopped
1/2cupiceberg lettuce, shredded
1/8avocado
1tablespoon low-fat sour cream
1whole wheat tortilla
1.Grillorbake chicken breast inaPyrex dishat350degrees forapproximately 20minutes.
Coolandslicethinly.
2.Place tortilla inmicrowave between 2paper towels andcookonhighfor10seconds.
3.Remove andputchicken, chopped tomatoes, cilantro, redonion, lettuce, avocado, andsourcream
intotortilla androllup.
LEVELI LEVELII LEVEL III
Seeprevious page 1carbohydrate, 3protein, Seebelow
1vegetable, 1condiment, 1fat
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 1carbohydrate, 4protein,
1vegetable, 1condiment, 1fat
LUNCH
72
perserving:
467Calories (kcal)
11gTotal Fat
(20% calories from fat)
64gProtein
27gCarbohydrate
149mgCholesterol
364mgSodium
perserving:
555Calories (kcal)
12gTotal Fat
(19%calories from fat)
83gProtein
27gCarbohydrate
198mgCholesterol
419mgSodium

51. WHITEBEANANDTUNASALAD–LEV ELI
6ounces canned tuna, inwater
1cupwhite beans, cooked
1/2cupgreen pepper
1/2cupyellow pepper
2tablespoons green onion
2tablespoons parsley
dash white pepper
1tablespoon lemon juice
1tablespoon lemon zest
1teaspoon olive oil
1.Place allingredients inaglass bowl andmixthoroughly.
2.Drizzle lightly witholive oil.
WHITE BEANAND TUNASALAD–LEV ELII
9ounces canned tuna, inwater
1cupwhite beans, cooked
3/4cupgreen pepper
3/4cupyellow pepper
3tablespoons green onion
3tablespoons parsley
dash white pepper
2tablespoons lemon juice
2tablespoons lemon zest
2teaspoons olive oil
1.Place allingredients inaglass bowl andmixthoroughly.
2.Drizzle lightly witholive oil.
LEVELI LEVELII LEVEL III
2protein, 1carbohydrate, Seebelow Seenextpage
1vegetable, 1fat
LEVELI LEVELII LEVEL III
Seeabove 3protein, 1carbohydrate, Seenextpage
1vegetable, 1fat
perserving:
540Calories (kcal)
7gTotal Fat
(11%calories from fat)
63gProtein
58gCarbohydrate
51mgCholesterol
595mgSodium
perserving:
710Calories (kcal)
12gTotal Fat
(19%calories from fat)
86gProtein
66gCarbohydrate
77mgCholesterol
888mgSodium
LUNCH
73
PHASE2–ENERGYBOOSTER

52. LUNCH
WHITEBEAN AND TUNASALAD–LEVEL III
12ounces canned tuna, inwater
1cupwhite beans, cooked
1cupgreen pepper
1cupyellow pepper
4tablespoons green onion
3tablespoons parsley
dash white pepper
3tablespoons lemon juice
3tablespoons lemon zest
1tablespoon olive oil
1.Place allingredients inaglass bowl andmixthoroughly.
2.Drizzle lightly witholive oil.
LEVELI LEVELII LEVEL III
Seeprevious page Seeprevious page 4protein, 1carbohydrate,
1vegetable, 1fat
74
perserving:
936Calories (kcal)
18gTotal Fat
(27% calories from fat)
110gProtein
86gCarbohydrate
102mgCholesterol
1181 mgSodium

53. DINNER
ITALIAN MEATLOAF
1/2cuponions, diced
2tablespoons fat-free chicken broth, lowsodium
2tablespoons garlic, minced
1-1/2pounds ground turkey breast
1/2cupsourdough bread crumbs
1/2cup+2tablespoons low-sodium, low-fat marinara sauce
2tablespoons fresh basil, chopped
Serves 4 2tablespoons Italian parsley, chopped
1.Preheat ovento350degrees.
2.Sauté theonions inthechicken broth untillightly browned.
3.Addthegarlic andcook5minutes more. Remove from heatandcoolslightly.
4.Inalarge mixing bowl, combine theonion mixture withtheground turkey, bread crumbs,
1/2cupmarinara sauce, basil, andparsley.
5.Form mixture intoaloaf.Shape andplace inanungreased loafpan.
6.Brush withtheremaining 2tablespoons marinara sauce andbake untilcooked through, 30to45minutes.
7.Drain offfatandletcool20minutes before cutting into8slices.
GRILLEDAHITUNASALAD–L EVELI
6ounces yellowfin tuna (ahi)
2cups arugula leaves
2tablespoons soybeans
1/4cupcanned water chestnuts, drained
1/2cuppapaya, cubed
1teaspoon sesame seeds
lime-soy vinaigrette (seeDressings)
1.Grilltunafor2to4minutes oneachside, depending onyourpreference fordoneness.
2.Slice intoportion-size pieces.
3.Arrange thearugula leaves onalarge plate. Sprinkle thesoybeans andwater chestnuts ontop.
4.Addthepapaya andahilast.Garnish withsesame seeds anddrizzle with2tablespoons of
lime-soy vinaigrette.
LEVELI LEVELII LEVEL III
2slices (6ounces) = 3slices (9ounces) = 4slices (12ounces) =
2protein, 1vegetable 3protein, 1vegetable 4protein, 1vegetable
LEVELI LEVELII LEVEL III
2protein, 1/2fruit,1vegetable Seenextpage Seenextpage
perserving:
297Calories (kcal)
3gTotal Fat
(8%calories from fat)
45gProtein
20gCarbohydrate
106mgCholesterol
410mgSodium
75
perserving:
352Calories (kcal)
8gTotal Fat
(20% calories from
fat)
51gProtein
20gCarbohydrate
77mgCholesterol
79mgSodium
PHASE2–ENERGYBOOSTER

54. DINNER
GRILLEDAHITUNASALAD–L EVELII
9ounces yellowfin tuna (ahi)
3cups arugula leaves
2tablespoons soybeans
1/4cupcanned water chestnuts, drained
1/2cuppapaya, cubed
1teaspoon sesame seeds
lime-soy vinaigrette (seeDressings)
1.Grilltunafor2to4minutes oneachside, depending onyourpreference fordoneness.
2.Slice intoportion-size pieces.
3.Arrange thearugula leaves onalarge plate. Sprinkle thesoybeans andwater chestnuts ontop.
4.Addthepapaya andahilast.Garnish withsesame seeds anddrizzle with3tablespoons of
lime-soy vinaigrette.
GRILLEDAHITUNASALAD–LEVEL III
12ounces yellowfin tuna (ahi)
4cups arugula leaves
2tablespoons soybeans
1/4cupcanned water chestnuts, drained
1/2cuppapaya, cubed
1teaspoon sesame seeds
lime-soy vinaigrette (seeDressings)
1.Grilltunafor2to4minutes oneachside, depending onyourpreference fordoneness.
2.Slice intoportion-size pieces.
3.Arrange thearugula leaves onalarge plate. Sprinkle thesoybeans andwater chestnuts ontop.
4.Addthepapaya andahilast.Garnish withsesame seeds anddrizzle with4tablespoons of
lime-soy vinaigrette.
LEVELI LEVELII LEVEL III
Seeprevious page 3protein, 1/2fruit,1vegetable Seebelow
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 4protein, 1/2fruit,
2vegetable
76
perserving:
449Calories (kcal)
9gTotal Fat
(17% calories from fat)
71gProtein
21gCarbohydrate
115mgCholesterol
116mgSodium
perserving:
546Calories (kcal)
10gTotal Fat
(16% calories from fat)
91gProtein
22gCarbohydrate
153mgCholesterol
153mgSodium

55. GENERALGUIDELIN ES
Ifyou’ve been craving those traditional carbfavorites likepancakes, pasta, andpotatoes, then
welcome toPhase 3.Thehigh-carbohydrate recipes inthissection willhelpkeep youenergized
during thefinalstretch. Additionally, there areplenty ofgreat-tasting meat, poultry, andseafood
entrees toensure fastmuscle recovery.
PHASE3
ENDURANC EMAXIMIZER
MEALPLANAPPROACH
83
MEA LPLANAPPROACH
PHASE3–ENDURANCEMAXIMIZER

56. 2oz_Turkey jerky
2oz_Turkey jerky
2oz_Turkey jerky
_Recipe included
DAY1
DAY2
DAY3
1_Blueberr yMuffin
8oz_Nonfat plainyogurt
1cup_Berries
2_Whole grain waffles
1tbsp_Peanut butter
8oz_Skimmilk
1_Banana, medium
1_Whole grain roll
1/2cup_Low-fat
ricottacheese
4slices_Romatomato
drizzle_ Olive oil
1cup_Cantalo upe
1/2cup_Low-fatgranola
8oz_Nonfat plainyogurt
1cup_Strawberries, sliced
3_Oatm ealPancakes
2tbsp_Low-s ugar
maplesyrup
1cup_Applesauce
8oz_Cottagecheese,1%
1cup_Pineapple chunks
2slices_Whole wheattoast
2tsp_Purefruitjam
1_Whole wheat bagel
2tbsp_Fat-freecreamcheese
8oz_Nonfat plainyogurt
1cup_Berries
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Veggieburger
1/2_Wholegrainbun
2cups_Saladgreens
2tbsp_Dressing(yourchoice)
1_PastaSalad
1cup_BlackandWhite
BeanChili
2cups_Saladgreens
2tbsp_Dressing(yourchoice)
1_StuffedBakedPotato
2cups_Saladgreens
2tbsp_Dressing(yourchoice)
1_GrilledVeggieFocaccia
1cup_Melon
1_SpicyChineseNoodles
1_VegetarianTostada
6oz_Chicken
2tbsp_ApricotSauce
1/2_Bakedyam,medium
1cup_Greenbeans,
steamed
1/4_Mango
6oz_Halibut
2tbsp_Mustar d
CreamSauce
1cup_Brown rice
2cups_Spinach,steamed
1cup_Raspberries
6oz_Flanksteak,grilled
2tbsp_Steaksauce
1_Bakedpotato,medium
1cup_Onion,zucchini,and
stewedtomato sauté
1_Nectarine,medium
6oz_Mediterranean
ShrimpKebabs
1cup_Whiterice
1_Orange,medium
6oz_Chicken
2tbsp_BarbecueSauce
1cup_Nonfatbakedbeans
2cups_Saladgreens
2tbsp_
Dressing
(yourchoice)
6oz_Salmon
2tbsp_DijonnaiseSauce
1cup_Quinoa
1cup_Broccoli,steamed
1cup_Grapes
6oz_PorkChop withApple
andSweetPotato
1cup_Peas
2cups_Saladgreens
2tbsp_
Dressing
(yourchoice)
3_FigNewtons
1_Sourdough
pretzel
12_Miniricecakes
1_Frozenfruitbar
3cups_Lite
popcorn
4oz_Nonfatfrozen
yogurt
1oz_Driedfruit
2oz_Soynuts
8oz_Fruitsorbet
12_Miniricecakes
1_Sourdough
pretzel
4oz_Nonfatfrozen
yogurt
1_Medium
freshfruit
1tbsp_Peanut
butterw/
celerysticks
BREAKFAST SNACK LUNCH SNACK DINNER
DAY4
ENDURANC EMAXIMIZER
MEALPLANAPPROACH
84
LEVEL I
PHASE3
DAY5
DAY6
DAY7
*Immedi ately
afterworkout

57. MEALPLANAPPROACH
LEVELII
PHASE3
oz_Turkeyjerky
2oz_Turkey jerky
2oz_Turkey jerky
_Recipe included
DAY1
DAY2
DAY3
1_Blueber ryMuffin
8oz_Nonfat plainyogurt
1cup_Berries
3_Whole grainwaffles
2tbsp_Peanut butter
8oz_Skim milk
1_Banana, medium
1_Whole grainroll
1/2cup_Low-fat
ricottacheese
4slices_Romatomato
drizzle_ Oliveoil
1cup_Cantaloupe
1/2cup_Low-fatgranola
8oz_Nonfat plainyogurt
1cup_Straw berries,sliced
3_Oatm ealPancakes
3tbsp_Low-s ugar
maplesyrup
1cup_Applesa uce
8oz_Skim milk
8oz_Cottag echeese,1%
1cup_Pineapp lechunks
2slices_Whole wheattoast
3tsp_Purefruitjam
1_Whole wheat bagel
2tbsp_
Fat-freecreamcheese
8oz_Nonfat plainyogurt
1cup_Berries
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Veggieburger
1_Wholegrainbun
3cups_Saladgreens
3tbsp_Dressing(yourchoice)
1cup_Melon
1_PastaSalad
1cup_Melon
2cups_BlackandWhite
BeanChili
3cups_Saladgreens
3tbsp_Dressing(yourchoice)
1cup_Grapes
2_StuffedBakedPotatoes
3cups_Saladgreens
3tbsp_Dressing(yourchoice)
1_Orange,medium
1_GrilledVeggieFocaccia
1cup_Taboulisalad
1_Peach,medium
1_SpicyChineseNoodles
3cups_Saladgreens
3tbsp_Dressing(yourchoice)
1cup_Fruitsalad
1_VegetarianTostada
1cup_Fruitsalad
9oz_Chicken
3tbsp_ApricotSauce
1_Bakedyam,medium
1cup_ Greenbeans ,steamed
3cups_Saladgreens
3tbsp_
Dressing(yourchoice)
4_Mango
9oz_Halibut
3tbsp_MustardCream
Sauce
1cup_Brownrice
3cups_Spinach,steamed
1_Peach,medium
9oz_Flanksteak,grilled
3tbsp_Steaksauce
1_Bakedpotato,medium
2cups_Onion,zucchini,
andstewedtomatosauté
1_Nectarine,medium
9oz_Mediterranean
ShrimpKebabs
1cup_Whiterice
3cups_Saladgreens
3tbsp_
Dressing (yourchoice)
1cup_Melon
9oz_Chicken
3tbsp_BarbecueSauce
1cup_Nonfatbakedbeans
3cups_Saladgreens
3tbsp_
Dressing (yourchoice)
1cup_Fruitsalad
9oz_Salmon
3tbsp_DijonnaiseSauce
1cup_Quinoa
1cup_Broccoli,steamed
1cup_Grapes
9oz_
PorkChopwithApple
andSweetPotato
1cup_Peas
3cups_Saladgreens
3tbsp_
Dressing (yourchoice)
1oz_Almonds
1-1/2oz_String
cheese
1oz_Low-fat
tortillachipsw/
4tbsp_Beandip
1_Mediumfruit
3cups_Lite
popcorn
8oz_Nonfat
fruit-flavored
yogurt
1oz_Pitachipsw/
4tbsp_Hummus
w/carrotsticks
8oz_Fruitsorbet
1-1/2oz_String
cheese
6_Crackers
1oz_Almonds
1oz_Driedfruit
8oz_Nonfatplain
yogurt
1oz_Cashews
1oz_Driedfruit
BREAKFAST SNACK LUNCH SNAC K DINN ER
DAY4
ENDURANC EMAXIMIZER
85
PHASE3–ENDURANCEMAXIMIZER
DAY5
DAY6
DAY7
*Immedi ately
afterworkout

58. 2oz_Turkeyjerky
2oz_Turkey jerky
2oz_Turkey jerky
_Recipe included
DAY1
DAY2
DAY3
1_Blueberry Muffin
8oz_Nonfa tplainyogurt
1cup_Berries
1/2cup_Low-f atgranola
4_Wholegrainwaffles
2tbsp_Peanu tbutter
8oz_Skim milk
1_Banana, medium
1_Wholegrainroll
1/2cup_Low-f at
ricottacheese
4slices_Roma tomato
drizzle_ Oliveoil
1cup_Cantaloup e
1cup_Low-fatgranola
8oz_Nonfa tplainyogurt
1cup_Strawberries ,sliced
4_Oatmeal Pancakes
4tbsp_Low-sugar
maplesyrup
1cup_Applesauce
8oz_Skim milk
8oz_Cottage cheese,1%
1cup_Pineapple chunks
4slices_Wholewheattoast
3tsp_Purefruitjam
1_Wholewheatbagel
2tbsp_Fat-freecream cheese
8oz_Nonfa tplainyogurt
1cup_Berries
1/2cup_Low-f atgranola
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Recoverydrink*
1_Veggieburger
1_Wholegrainbun
4cups_Saladgreens
4tbsp_Dressing(yourchoice)
1cup_Melon
1_PastaSalad
1cup_Melon
2cups_BlackandWhite
BeanChili
4cups_Saladgreens
4tbsp_Dressing(yourchoice)
1cup_Grapes
6_Crackers
2_StuffedBakedPotatoes
4cups_Saladgreens
4tbsp_Dressing(yourchoice)
1_Orange,medium
1_GrilledVeggieFocaccia
1cup_Taboulisalad
1_Peach,medium
1_SpicyChineseNoodles
4cups_Saladgreens
4tbsp_Dressing(yourchoice)
1cup_Fruitsalad
1_VegetarianTostada
1cup_Fruitsalad
12oz_Chicken
4tbsp_ApricotSauce
1_Bakedyam,mediu m
1cup_ Greenbeans,steame d
4cups_Saladgreens
4tbsp_
Dressing(yourchoice)
1/4_Mango
12oz_Halibut
4tbsp_MustardCream
Sauce
1cup_Brownrice
3cups_Spinach,steamed
1_Peach,medium
12oz_Flanksteak,grilled
4tbsp_Steaksauce
1_Bakedpotato,medium
2cups_Onion,zucchini,
andstewedtomatosauté
1_Nectarine,medium
12oz_Mediterranean
ShrimpKebabs
1cup_Whiterice
4cups_Saladgreens
4tbsp_
Dressing(yourchoice)
1cup_Melon
12oz_Chicken
4tbsp_BarbecueSauce
1cup_
Nonfatbakedbeans
4cups_Saladgreens
4tbsp_ Dressin g(yourchoice)
1cup_Fruitsalad
12oz_Salmon
4tbsp_DijonnaiseSauce
1cup_Quinoa
1cup_Broccoli,steamed
1cup_Grapes
12oz_PorkChopwith
AppleandSweetPotato
1cup_Peas
4cups_Saladgreens
4tbsp_ Dressing(yourchoice)
1oz_Almonds
1oz_Driedfruit
8oz_Nonfat
frozenyogurt
1oz_Low-fat
tortillachipsw/
4tbsp_Beandip
1_Frozenfruitbar
3cups_Lite
popcorn
8oz_Nonfatfruit-
flavoredyogurt
2oz_Soynuts
1oz_Pitachips
4tbsp_Hummus
w/carrots
1oz_Driedfruit
8oz_Fruitsorbet
1-1/2oz_String
cheesew/
6_Crackers
3cups_Lite
popcorn
1_Sourdough
pretzel
8oz_Frozenyogurt
1_Fruit,medium
1oz_Cashews
1oz_Driedfruit
1_Sourdough
pretzel
BREAKFAST SNACK LUNCH SNACK DINNER
DAY4
ENDURANCE MAXIMIZ ER
86
MEALPLANAPPROACH
LEVEL III
PHASE3
DAY5
DAY6
DAY7
*Immedi ately
afterworkout

59. PHASE3
ENDURANC EMAXIMIZER
MEALPLANAPPROACH
RECIPES
Nowthatyourbody hasbecome anefficient fuel-burning machine, you’re
ready foranathletic dietwhich willhelpyoupush yourbodytothelimit.
These recipes, fullofcomplex carbohydrates, leanprotein, andlowfat
willgiveyoutheextra push youneed tomaximize your
endurance andgetinthebest shape ofyour life.
GENERAL GUIDE LINES
87
NOTE: Allper-serving nutritional information isbased on1LEVEL Iserving.
LEVEL IIandLEVEL IIIwillvary,depending onportion size.
PHASE3–ENDURANCEMAXIMIZER

60. DRESSINGS
APRICO TSAUC E
1/2cupapricot preserves
1/8cupDijon mustard
1/4cuplow-sodium soysauce
Serves 8
Inasmall bowl, combine allingredients andblend well.
DIJONNAISE SAUCE
4ounces nonfat yogurt
4ounces low-fat mayonnaise
1tablespoon Dijon mustard
1teaspoon fresh dill,chopped
2teaspoons Worcestershire sauce
black pepper totaste
dash Tabasco sauce
Serves 8
Inasmall bowl, combine allingredients andblend well.
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
LEVELI LEVELII LEVEL III
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
perserving:
56Calories (kcal)
trace Total Fat
(3%calories from fat)
1gProtein
14gCarbohydrate
0mgCholesterol
353mgSodium
perserving:
34Calories (kcal)
2gTotal Fat
(51%calories from fat)
1gProtein
3gCarbohydrate
trace Cholesterol
47mgSodium
88

61. MUSTARD CREAM SAUCE
4shallots, chopped
1-1/4cups fat-free chicken broth, lowsodium
1-1/4cups sweet vermouth
1/2teaspoon arrowroot
1/2cupevaporated skim milk
1/4cupDijon mustard
1/2teaspoon salt
dash white pepper
Serves 8 1tablespoon chopped chives, forgarnish
1.Coatthebottom ofasaucepan withcooking spray andplace overmedium heat.
2.Addtheshallots andsauté untiltender, using 1/4cupofthebroth todeglaze thepanasnecessary.
3.Stirintheremaining broth andthevermouth. Simmer untilreduced to3/4cup.
4.Dissolve thearrowroot inasmall amount ofcoldwater andaddtothepan.Stiruntilslightly thickened.
5.Transfer thesauce toablender. Addtheevaporated milk, mustard, salt,andpepper andprocess until
smooth. Garnish withchives.
BARBE CUESAUCE
1/4cupketchup
1/4cupchilisauce
2tablespoons Worcestershire sauce
2tablespoons redwine vinegar
2teaspoons stone-ground mustard
1teaspoon darkbrown sugar
dash cayenne pepper
2-1/2teaspoons garlic, crushed
Serves 8
Blend allingredients together inasmall bowl. Refrigerate untilready touse.
LEVELI LEVELII LEVELIII
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=
2condiments
perserving:
43Calories (kcal)
trace Total Fat
(6%calories from fat)
2gProtein
4gCarbohydrate
trace Cholesterol
164mgSodium
perserving:
16Calories (kcal)
trace Total Fat
(1%calories from fat)
trace Protein
4gCarbohydrate
0mgCholesterol
128mgSodium
SAuCE s
LEVELI LEVELII LEVELIII
2tablespoon s=1condiment 3tablespoon s=1-1/2 condiments 4tablespoon s=2condiments
89
PHASE3–ENDURANCEMAXIMIZER

62. BLUEBERRYMUFFINS
1-3/4cups whole wheat pastry flour
2-1/2teaspoons baking powder
1cuppowdered fructose
3/4cuplow-fat buttermilk
3eggwhites
1cupthawed frozen blueberries, reserving juice
Serves 12
1.Preheat ovento375degrees. Line12muffin cupswithpapers.
2.Inasmall bowl, combine theflour, baking powder, andfructose.
3.Inamixing bowl, whisk together thebuttermilk, eggwhites, and2tablespoons ofreserved berry juice.
4.Addtheflour mixture tothewetingredients, stirring justtocombine. Stirintheberries.
5.Spoon thebatter intotheprepared muffin cups, mounding slightly. Bake untillightly browned,
about 20minutes.
LEVELI LEVELII LEVE LIII
3pancakes = 3pancakes = 4pancakes =
1carbohydrate 1carbohydrate 1carbohydrate
OATME ALPANCAKES
1/2cupquick-cooking oats
1/2cuplow-fat buttermilk
1/2cupskim milk
2eggwhites
1tablespoon canola oil
2tablespoons brown sugar, packed
1/2teaspoon salt,ortotaste
1teaspoon baking powder
1/2cupwhole wheat flour
1/2cupall-purpose flour
1teaspoon cinnamon
Serves 4 1/2teaspoon baking soda
1.Inamedium bowl, combine theoats, buttermilk, andmilk. Setaside for15to20minutes toletthe
oatmeal soften.
2.Beatintheeggwhites andoilandmixwell. Addthesugar, salt,andcinnamon, thenthebaking powder,
baking soda, andflour. Stirjustuntilmoistened.
3.Heatalightly oiled ornonstick griddle overmedium-high heat(375degrees forelectric frying pan). For
eachpancake, pourabout 1/8cupbatter ontothegriddle. Turnwhen thetopsarecovered withbubbles and
theedges lookcooked. Turnonlyonce.
LEVELI LEVELII LEVE LIII
1muffin = 1muffin = 1muffin =
1carbohydrate 1carbohydrate 1carbohydrate
perserving:
167Calories (kcal)
1gTotal Fat
(2%calories from fat)
4gProtein
40gCarbohydrate
1mgCholesterol
135mgSodium
perserving:
228Calories (kcal)
5gTotal Fat
(19% calories from fat)
9gProtein
37gCarbohydrate
2mgCholesterol
468mgSodium
BREAK FAST
90

63. BLACKAND WHITEBEAN CHILI
1teaspoon canola oil
1cuponion, diced
2cups fat-free chicken broth, lowsodium
6ounces canned tomato paste
4ounces green chilies, chopped
1teaspoon cumin
16ounces canned black beans, drained andrinsed
16ounces canned navy beans, drained andrinsed
Serves 6
1.Inalarge soup pot,heattheoilovermedium-high heat. Addtheonions andcookfor5minutes.
2.Addthebroth, tomato paste, chilies, cumin, andbeans. Bring toaboil.
3.Reduce heattolowandsimmer for10to15minutes, stirring occasionally.
GRILLEDVEGGIE FOCACCI A
1large portobello mushroom, sliced thin
1large zucchini, sliced thin
1large yellow squash, sliced thin
1-1/2ounces part-skim mozzarella cheese
2slices Italian focaccia bread
Serves 1
1.Grillorbroilvegetables for3to5minutes using olive oilspray.
2.Place mozzarella cheese ononesliceofbread, andtoast untilcheese ismelted.
3.Place vegetables onsame sideascheese andtopwithsecond sliceofbread.
LEVELI LEVELII LEVELIII
1cup= 2cups= 2cups=
1carbohydrate 2carbohydrate 2carbohydrate
LEVELI LEVELII LEVEL III
1carbohydrate, 1carbohydrate, 1carbohydrate,
2vegetable 2vegetable 2vegetable
perserving:
202Calories (kcal)
2gTotal Fat
(8%calories from fat)
15gProtein
35gCarbohydrate
0mgCholesterol
964mgSodium
perserving:
284Calories (kcal)
9gTotal Fat
(28% calories from fat)
19gProtein
33gCarbohydrate
23mgCholesterol
467mgSodium
LUNCH
91
PHASE3–ENDURANCEMAXIMIZER

64. STUFFE DBAKED POTATO
1medium baking potato
10ounces frozen chopped spinach
1/2cupbroccoli, chopped
1tablespoon green onions, finely chopped
1-1/2ounces low-fat cheddar cheese
dash salt
dash pepper
dash garlic powder
(Levels II&III,please double ingredients)
1.Bake thepotato at425degrees for45to60minutes, ormicrowave forabout 8minutes andthen
letstand for3to5minutes.
2.When thepotato isdone, scoop itsinsides intoasmall bowl, reserving skin.
3.Addthespinach, broccoli, green onions, cheese, andseasonings. Mash.
4.Fillthepotato skinwiththemixture andbake intheoven10minutes longer toblend theflavors.
PASTASALAD– LEVEL I
2ounces pasta
1cupbroccoli florets, steamed
2whole green onions, sliced
1tablespoon olive oil
1cupcherry tomatoes, halved
1/2teaspoon fresh basil
1/4teaspoon garlic powder
1ounce fat-free Parmesan cheese, grated
1.Cook thepasta according tothedirections onthepackage. Drain.
2.While pasta cooks, steam thebroccoli andchop thegreen onions.
3.Combine thecooked pasta, broccoli, green onions, olive oil,tomatoes, basil, andgarlic powder. Mixwell.
4.Sprinkle withcheese andtossagain. Chillbefore serving.
LEVELI LEVELII LEVEL III
1potato = 2potatoes = 2potatoes =
1carbohydrate, 1vegetable, 1dairy 2carbohydrate, 2vegetable, 2dairy 2carbohydrate, 2vegetable,
2dairy
LEVELI LEVELII LEVEL III
1carbohydrate, Seenextpage Seenextpage
2vegetable, 1fat
perserving:
291Calories (kcal)
4gTotal Fat
(12% calories from fat)
23gProtein
46gCarbohydrate
9mgCholesterol
505mgSodium
perserving:
453Calories (kcal)
15gTotal Fat
(29% calories from fat)
20gProtein
63gCarbohydrate
23mgCholesterol
242mgSodium
LUNCH
92

65. PASTASALAD –LEVEL II
3ounces pasta
1cupbroccoli florets, steamed
2whole green onions, sliced
1-1/2 tablespoons olive oil
1cupcherry tomatoes, halved
1/2teaspoon fresh basil
1/4teaspoon garlic powder
1ounce fat-free Parmesan cheese, grated
1.Cook thepasta according tothedirections onthepackage. Drain.
2.While pasta cooks, steam thebroccoli andchop thegreen onions.
3.Combine thecooked pasta, broccoli, green onions, olive oil,tomatoes, basil, andgarlic powder. Mixwell.
4.Sprinkle withcheese andtossagain. Chillbefore serving.
PASTA SALAD–LEVEL III
4ounces pasta
1-1/2 cups broccoli florets, steamed
3whole green onions, sliced
2tablespoons olive oil
1cupcherry tomatoes, halved
1teaspoon fresh basil
1/2teaspoon garlic powder
1ounce fat-free Parmesan cheese, grated
1.Cook thepasta according tothedirections onthepackage. Drain.
2.While pasta cooks, steam thebroccoli andchop thegreen onions.
3.Combine thecooked pasta, broccoli, green onions, oliveoil,tomatoes, basil, andgarlic powder. Mixwell.
4.Sprinkle withcheese andtossagain. Chillbefore serving.
LEVELI LEVELII LEVEL III
Seeprevious page 1-1/2carbohydrate, Seebelow
2vegetable, 1fat
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 2carbohydrate,
2vegetable, 1fat
perserving:
628Calories (kcal)
22gTotal Fat
(31%calories from fat)
24gProtein
86gCarbohydrate
23mgCholesterol
248mgSodium
perserving:
802Calories (kcal)
30gTotal Fat
(32% calories from fat)
29gProtein
109gCarbohydrate
23mgCholesterol
259mgSodium
LUNCH
93
PHASE3–ENDURANCEMAXIMIZER

66. SPICYCHINESENOODL ES–LEVEL I
2ounces pasta
2tablespoons chunky peanut butter
1-1/2tablespoons low-sodium soysauce
1-1/2tablespoons ricevinegar
1teaspoon honey
dash cayenne pepper
1tablespoon green onions, finely chopped
1.Cook thepasta according tothedirections onthepackage. Drain.
2.While thepasta iscooking, combine inasmall saucepan thepeanut butter, soysauce, vinegar, honey, and
cayenne.
3.Mixtogether thepasta andthepeanut butter sauce. Ifthepasta istoodry,addalittle fat-free chicken broth
tothinthesauce. Garnish withgreen onions.
LEVELI LEVELII LEVE LIII
1carbohydrate, Seebelow Seenextpage
1condiment, 1fat
SPICY CHINESENOODLES–LEVEL II
3ounces pasta
3tablespoons chunky peanut butter
2tablespoons low-sodium soysauce
2tablespoons ricevinegar
1-1/2 teaspoons honey
dash cayenne pepper
2tablespoons green onions, finely chopped
1.Cook thepasta according tothedirections onthepackage. Drain.
2.While thepasta iscooking, combine inasmall saucepan thepeanut butter, soysauce, vinegar, honey, and
cayenne.
3.Mixtogether thepasta andthepeanut butter sauce. Ifthepasta istoodry,addalittle fat-free chicken broth
tothinthesauce. Garnish withgreen onions.
LEVELI LEVELII LEVEL III
Seeabove 1-1/2 carbohydrate, Seenextpage
2condiment, 1fat
perserving:
429Calories (kcal)
17gTotal Fat
(35% calories from fat)
16gProtein
56gCarbohydrate
0mgCholesterol
1,056mgSodium
perserving:
660Calories (kcal)
26gTotal Fat
(33% calories from fat)
25gProtein
89gCarbohydrate
0mgCholesterol
1,444mgSodium
LUNCH
94

67. SPICY CHINESENOODLES –LEVEL III
4ounces pasta
3tablespoons chunky peanut butter
3tablespoons low-sodium soysauce
3tablespoons ricevinegar
2teaspoons honey
dash cayenne pepper
3tablespoons green onions, finely chopped
1.Cook thepasta according tothedirections onthepackage. Drain.
2.While thepasta iscooking, combine inasmall saucepan thepeanut butter, soysauce, vinegar, honey and
cayenne.
3.Mixtogether thepasta andthepeanut butter sauce. Ifthepasta istoodry,addalittle fat-free chicken broth
tothinthesauce. Garnish withgreen onions.
VEGETARIA NTOSTADA– LEVEL I
1large whole wheat tortilla
1cupfat-free canned refried beans
1/4cuptomato, diced
2tablespoons redonion, diced
1cupiceberg lettuce, shredded
2tablespoons low-fat sour cream
2tablespoons salsa
1.Preheat ovento350degrees.
2.Spray tortilla withcornoilspray andbrown tortilla forseveral minutes untilcrisp.
3.Meanwhile, heatbeans inasmall saucepan.
4.Remove tortilla andlayer withbeans, tomato, onion, lettuce, sourcream, andsalsa.
LEVELI LEVELII LEVELIII
Seeprevious page Seeprevious page 2carbohydrate,
2condiment, 1fat
LEVELI LEVELII LEVEL III
2carbohydrate, Seenextpage Seenextpage
1vegetable, 1condiment
perserving:
789Calories (kcal)
26gTotal Fat
(28% calories from fat)
29gProtein
115gCarbohydrate
0mgCholesterol
2,047mgSodium
perserving:
449Calories (kcal)
7gTotal Fat
(14%calories from fat)
22gProtein
75gCarbohydrate
6mgCholesterol
1,437mgSodium
LUNCH
95
PHASE3–ENDURANCEMAXIMIZER

68. VEGETARIAN TOSTADA–L EVEL II
1large whole wheat tortilla
1cupfat-free canned refried beans
1/2cupSpanish-style rice,cooked
1/2cuptomato, diced
3tablespoons redonion, diced
2cups iceberg lettuce, shredded
2tablespoons low-fat sour cream
3tablespoons salsa
1.Preheat ovento350degrees.
2.Spray tortilla withcornoilspray andbrown tortilla forseveral minutes untilcrisp.
3.Meanwhile, heatbeans inasmall saucepan.
4.Remove tortilla andlayer withbeans, rice,tomato, onion, lettuce, sourcream, andsalsa.
LEVELI LEVELII LEVEL III
Seeprevious page 2-1/2 carbohydrate, Seebelow
2vegetable, 1condiment
VEGETARIAN TOSTADA–L EVEL III
1large whole wheat tortilla
1cupfat-free canned refried beans
1cupSpanish-style rice,cooked
1/2cuptomato, diced
3tablespoons redonion, diced
2cups iceberg lettuce, shredded
2tablespoons low-fat sour cream
3tablespoons salsa
1.Preheat ovento350degrees.
2.Spray tortilla withcornoilspray andbrown tortilla forseveral minutes untilcrisp.
3.Meanwhile, heatbeans inasmall saucepan.
4.Remove tortilla andlayer withbeans, rice,tomato, onion, lettuce, sourcream, andsalsa.
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 3carbohydrate,
2vegetable, 1condiment
perserving:
575Calories (kcal)
8gTotal Fat
(12%calories from fat)
25gProtein
102gCarbohydrate
6mgCholesterol
1,510mgSodium
perserving:
701Calories (kcal)
8gTotal Fat
(10%calories from fat)
27gProtein
130gCarbohydrate
6mgCholesterol
1,510mgSodium
LUNCH
96

69. MEDITE RRAN EAN SHRIMPKEBABS–LEV ELI
6shrimp (1ounce each)
1/8redonion, cubed
1/2zucchini, cutin1-inch-thick slices
1/4yellow pepper, seeded andcubed
4white mushrooms
1/4cupfresh lemon juice
1tablespoon olive oil
1teaspoon oregano
2metal orwooden skewers
1.Assemble kebabs byalternating vegetables withthree shrimp perskewer.
2.Inasmall bowl, blend lemon juice, olive oil,andoregano tomake amarinade.
3.Brush marinade overkebabs andplace ongrillfor7to10minutes.
4.Turnandbrush withremaining marinade while grilling untilvegetables arecooked andshrimp
areopaque.
MEDITERRANEANSHRIMPKEBABS–LEVEL II
9shrimp (1ounce each)
1/8redonion, cubed
1/2zucchini, cutin1-inch-thick slices
1/4yellow pepper, seeded andcubed
6white mushrooms
1/4cupfresh lemon juice
1tablespoon olive oil
1teaspoon oregano
3metal orwooden skewers
1.Assemble kebabs byalternating vegetables withthree shrimp perskewer.
2.Inasmall bowl, blend lemon juice, olive oil,andoregano tomake amarinade.
3.Brush marinade overkebabs andplace ongrillfor7to10minutes.
4.Turnandbrush withremaining marinade while grilling untilvegetables arecooked andshrimp
areopaque.
LEVELI LEVELII LEVEL III
2protein, 1vegetable, 1fat Seebelow Seenextpage
LEVELI LEVELII LEVEL III
Seeabove 3protein, 1vegetable, 1fat Seenextpage
perserving:
349Calories (kcal)
17gTotal Fat
(42% calories from fat)
36gProtein
14gCarbohydrate
259mgCholesterol
257mgSodium
perserving:
435Calories (kcal)
18gTotal Fat
(37% calories from fat)
53gProtein
14gCarbohydrate
388mgCholesterol
382mgSodium
DINNER
97
PHASE3–ENDURANCEMAXIMIZER

70. MEDITE RRAN EAN SHRIMP KEBABS–LEV ELIII
12shrimp (1ounce each)
1/8redonion, cubed
1/2zucchini, cutin1-inch-thick slices
1/4yellow pepper, seeded andcubed
8white mushrooms
1/4cupfresh lemon juice
1tablespoon olive oil
1teaspoon oregano
4metal orwooden skewers
1.Assemble kebabs byalternating vegetables withthree shrimp perskewer.
2.Inasmall bowl, blend lemon juice, olive oil,andoregano tomake amarinade.
3.Brush marinade overkebabs andplace ongrillfor7to10minutes.
4.Turnandbrush withremaining marinade while grilling untilvegetables arecooked
andshrimp areopaque.
LEVELI LEVELII LEVEL III
Seeprevious page Seeprevious page 4protein, 2vegetable, 1fat
PORK CHOPBAKED WITHAPPLEANDSWEET POTATO–LEVELI
6ounces leanboneless pork loin
1medium sweet potato
1medium apple
1.Preheat ovento350degrees.
2.Slice thesweet potato thinly. Quarter, core, andslicetheapple intoeight pieces.
3.Onalarge piece offoil,layer sweet potato slices, porkchop, andthenapple slices. Ifdesired, sprinkle with
cinnamon, salt,andpepper.
4.Wrap wellandbake for40minutes.
LEVELI LEVELII LEVEL III
2protein, Seenextpage Seenextpage
1carbohydrate, 1fruit
perserving:
636Calories (kcal)
27gTotal Fat
(1%calories from fat)
73gProtein
28gCarbohydrate
517mgCholesterol
513mgSodium
perserving:
415Calories (kcal)
8gTotal Fat
(17% calories from fat)
33gProtein
53gCarbohydrate
77mgCholesterol
80mgSodium
DinnEr
98

71. PORKCHOPBAKEDWITH APPLEANDSWEET POTAT O–LEVELII
9ounces leanboneless pork loin
1medium sweet potato
1medium apple
1.Preheat ovento350degrees.
2.Slice thesweet potato thinly. Quarter, core, andslicetheapple intoeight pieces.
3.Onalarge piece offoil,layer sweet potato slices, porkchop, andthenapple slices. Ifdesired, sprinkle with
cinnamon, salt,andpepper.
4.Wrap wellandbake for40minutes.
PORKCHOPBAKED WITHAPPLEANDSWEE TPOTATO– LEVELIII
12ounces leanboneless pork loin
1medium sweet potato
1medium apple
1.Preheat ovento350degrees.
2.Slice thesweet potato thinly. Quarter, core, andslicetheapple intoeight pieces.
3.Onalarge piece offoil,layer sweet potato slices, porkchop, andthenapple slices. Ifdesired, sprinkle with
cinnamon, salt,andpepper.
4.Wrap wellandbake for40minutes.
LEVELI LEVELII LEVEL III
Seeprevious page 3protein, Seebelow
1carbohydrate, 1fruit
LEVELI LEVELII LEVEL III
Seeprevious page Seeabove 4protein,
1carbohydrate, 1fruit
perserving:
513Calories (kcal)
12gTotal Fat
(21% calories from fat)
48gProtein
53gCarbohydrate
115mgCholesterol
111mgSodium
perserving:
611Calories (kcal)
16gTotal Fat
(23% calories from fat)
63gProtein
53gCarbohydrate
153mgCholesterol
142mgSodium
DINNER
99
PHASE3–ENDURANCEMAXIMIZER