ELITE NUTRITION

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ELITE NUTRITION

E L I T E NU TR I T I ON

OVERVIEW4ELITE NUTRITION PHILOSOPHY4HOW THE MEAL PLAN WORKS5DETERMINING YOUR CALORIC NEEDS6WHEN TO EAT7START EATING9ELITE NUTRITION MEAL LISTS11FOOD BLOCKS54MONTH TWO: EAT MORE55BASICS FOR BEGINNERS55NUTRITION TROUBLESHOOTING57RESULTS AND RECOVERY FORMULA 58SUBSTITUTION LISTS591

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Food has many roles. It’s a source of fuel, energy, and nutrients. Itaffects your body weight. It alters your health and vital indicators,like cholesterol and blood pressure. Food is social and food isemotional. But the primary purpose of food is fuel. Your body needsfuel to function: proteins, fats, and carbs. Your goal in the next 60days is to eat healthy, learn about balanced nutrition, and feedyour body what it needs to survive INSANITY . Hopefully, you canalso use this guide to eat healthier and live healthier every day.3

4OVERVIEWquick fixes or fads. It’s about eating and using food for itsintended purpose: fuel.In this plan, you’ll learn about healthy food basics andthe proper balance of nutrients you need each day.Your body doesn’t require refined sugars, processedfoods, sodas, or artificial sweeteners. In fact, they canbe harmful. When you eliminate them, you’ll actuallyfeel better. And guess what? Food that’s good for youtastes great, too.Elite Nutrition philosophyHere are the tools to help you figure out what andhow much to eat for the next 60 days and beyond. Thisguide gives you meal options and food lists to choosefrom. As you get in better shape and your metabolismsoars, you’ll also learn how to increase your caloriesto fuel your changing body.This Elite Nutrition guide is designed to power yourbody through the most intense workouts of your life.When you’re digging into this ultra-extreme fitnessregimen, you can’t go low-calorie or low-carb. Youneed to fuel your system with balanced and nutritiousmeals and snacks. Your body is literally going to burnthrough the food you eat, whether they’re carbs, fats,or protein. This is NOT the time to diet. But if you wantto lose weight, you’ll eat the right foods in the rightproportions. The balanced meal plans will provideyour body with the fuel it needs to get through theseINSANE workouts.This plan will work for you whether you’ve been dietingfor years or don’t know what a calorie is. Whether you’remale or female, and whether you want to lose weightor bulk up. It will give you the energy to maximize yourworkouts and become a healthier person. It’s not aboutThis isn’t a diet; it’s a plan that will teach you how toeat healthy for the duration of INSANITY and for therest of your life. Elite Nutrition focuses on eating 5meals a day, none too large or too small. All themeals contain roughly the same number of calories.

This frequent eating is optimal for your metabolismand provides stamina for your intense workouts.Everyone has different caloric needs, so this guideshows you how to increase the calories of all the meals.If you still need more calories, add the Food Blocksto your meals or enjoy them as snacks to reach yourcaloric requirements.Each meal listed is around 40 percent protein, 40percent carbs, and 20 percent fats. It’s important tobalance protein, carbs, and fats to promote optimalblood sugar control, resulting in the best possible statefor your workouts. There is a full overview on protein,carbs, and fats in this guide, as well as Michi’s Ladder,a Beachbody tool to help you create your own meals.The recommended foods have a low glycemicindex, which has less impact on blood sugar. Highglycemic foods, such as white bread and candy,cause a rapid rise and subsequent rapid drop inblood sugar, draining your energy. Low glycemicfoods provide you with steady energy throughoutthe day and optimal fuel for your workouts. Theplan also avoids additives, overly processed foods,sugar substitutes, and alcohol.How the Meal Plan WorksMonth 1: Your Daily MealsIn the ”Start Eating” section (pages 13–55) you’ll findfive separate meal lists. Each day you’ll pick one mealfrom each of the five meal lists, totaling five meals aday. Try not to skip any meals.Each meal list has 10 options to choose from. Keepselecting different meals to give yourself healthy variety.Each meal contains approximately 300 calories andhas instructions about how to scale it up to either 400or 500 calories, depending on your individual caloricneeds. Therefore, these five meals a day will provideanywhere from 1,500 calories to 2,500 calories per day.5

You can also use the 100-calorie and 200-calorie FoodBlocks to meet your daily caloric requirements. Addthem to your meals, or eat them as snacks.Determining Your DailyCaloric Needsprogram, you’ll find that your body burns caloriesTo figure out your needs for the Elite Nutritionprogram, use this three-step formula. It’s a quick,simple way to estimate your energy needs for yourindividual fitness objective, whether that’s to gainmuscle, lose fat, or just maintain your weight whileyou get in the best shape ever.much faster than it did a month ago. Plus your MonthStep 1Two workouts get harder and longer, so you’ll needFirst, calculate how many calories you burn each dayoutside of INSANITY. We call these your MaintenanceCaloric Needs.Month 2: Eat MoreAs you enter the second month of this Elite Nutritionmore fuel. To meet your increased fuel needs, this planincludes a list of 100-calorie complex carbohydrates.Based on your weight loss or weight gain goals, youcan add these to meet your increased caloric needs, orcontinue with your basic meal lists from month 1. If youdo add these complex carbs, choose from one to threeof them per day, adding them to your earlier meals.If you’re sedentary and plan on doing little physicalactivity outside the program, multiply your currentweight by 12. That’s how many calories you need toconsume every day to stay at your current weight. Ifyou’re moderately active and exercise 3 to 5 times aweek in addition to INSANITY, multiply your weight by13. If you’re highly active or have a highly active job,multiply your weight by 14.Sedentary lifestyle (desk job):(current weight in pounds) x 12 (Maintenance Caloric Needs)Moderately active lifestyle(parent with a toddler):(current weight in pounds) x 13 (Maintenance Caloric Needs)Highly active lifestyle(construction worker):(current weight in pounds) x 14 (Maintenance Caloric Needs)6

Step 2Step 2Next, calculate your Insanitized Caloric Needs includingyour daily INSANITY workout. INSANITY burns anaverage of 600 calories per day, so:Now she’ll figure out how many calories she burnseach day wrangling kids and doing INSANIT Y byadding 600 calories to her Maintenance Caloric Needs.Maintenance Caloric Needs 600 calories InsanitizedCaloric Needs2210 600 2810 Bethany’s Insanitized Caloric NeedsStep 3Step 3Finally, calculate your Modified Caloric Needs. Here,you’ll decide how much you need to add or subtractfor your personal goals. This final number will be yourapproximate daily caloric goal each day.Finally, she’ll figure out how much she needs to eat tolose weight, so she’ll subtract 500 calories from herInsanitized Caloric Needs. Then, she’ll round down tothe nearest 100. F or weight loss, subtract 500 calories from yourInsanitized Caloric Needs.2810 – 500 2310 rounding down 2300 Bethany’sModified Caloric Needs For weight maintenance, change nothing; just useyour Insanitized Caloric Needs.This is what Bethany will need to eat to reach herfitness goals. Of course, that number may require finetuning, as might your Modified Caloric Needs number.You may want to alter your calories up or down basedon the feedback you’re getting from your body (i.e., toomuch food, not enough, losing or gaining weight, lowenergy, etc.). For weight gain, add 300 calories per day to yourInsanitized Caloric Needs. Note: You can round this number to the nearest 100for simplicity’s sake.When to EatEXAMPLE: Determining Your CaloriesEat your meals every few hours. For example:Bethany is a 40-year-old first-grade teacher who isMeal 1: Breakfast time5'5", 170 pounds. She’s starting INSANITY in hopes ofMeal 2: Midmorning snacklosing weight.Meal 3: LunchtimeStep 1Meal 4: Afternoon snackChasing around first-graders has Bethany on her feetmuch of the day, so we’ll consider her moderatelyactive. To figure out her Maintenance Caloric Needs,she needs to take her current weight, 170 pounds, andmultiply that by 13.Meal 5: Dinner170 x 13 2210 Bethany’s Maintenance Caloric NeedsTiming your meals while doing INSANITY is important.For most people, eating a very small meal about 1 hourbefore exercising is ideal. If you exercise immediatelyafter eating, you may lack the energy you need tocomplete your workout, because your body’s focusedon digestion. Generally, you can eat 3 hours before a7

workout and be fine, but the small meals or overallintensity of INSANITY may require you to eat morefrequently than you’ve gotten away with while doingan easier program. Keep in mind that everyone’sdifferent, so you should experiment and see whatworks best for you.Meal 5: 300-calorie mealNow that you know your calorie requirements, youcan start choosing your meals. If you followed thebase plan, you’d eat 1,500 calories a day (5 meals x300 calories). You can add the food blocks as neededto meet your daily caloric requirements. A fewexamples for illustration:Meal 1: 400-calorie meal300 calories and add the other calories using the foodblock lists. Here’s another 1,900-calorie meal plan:Meal 2: 300-calorie mealMeal 3: 400-calorie mealMeal 4: 300-calorie meal 200 calories*If your body requires 1,900 calories a day, your dailyintake would look like this:Meal 5: 300-calorie mealMeal 1: 400-calorie meal* Add Food Blocks: two 100-calorie blocks OR oneMeal 2: 400-calorie meal8You could also choose to keep a few of the meals to200-calorie block.Meal 3: 400-calorie mealYou get to choose how to divide up your calories,Meal 4: 400-calorie mealas long as you’re eating at least 5 times per day.

START EATING Eat five meals a day, one from each of the lists in thefollowing section. Use the food blocks, if needed, toreach your additional calorie needs. E ach week, assess your calories and your measurements.You may need to increase or decrease your caloriesbased on the information you’re getting. Muscle tissueis denser than fat tissue, so your scale can misleadyou. Use measurements instead of weight to gaugeyour progress. Remember, everything counts. Milk and sugar foryour coffee or tea, the glass of wine with dinner, thelittle snack from a bowl at work—it all counts! E at something every few hours to keep yourmetabolism burning steadily. Drink water. Not only will it keep you hydrated, itwill ease your hunger. One of the primary causes ofhunger pangs is dehydration. Eight to 10 glasses ofwater per day is not excessive when you’re doingINSANE workouts. Be sure to drink your Results and Recovery Formula right before, during, or immediately following yourworkout. If you’re trying to lose weight, be sure toaccount for these calories. And if you’re not workinghard enough to burn through your glycogen stores,you don’t need these calories. Of course, if you’rebringin’ it to an INSANE level, you will. R emember, nothing comes easy. You just have toDig Deeper !FUN FACTS: OUR TEST GROUP FOUND THAT THEIRMETABOLISMS WERE KICKED INTO HIGH GEAR ANDTHEY WERE LOSING WEIGHT SO FAST THEY HADTO ADD CALORIES EACH WEEK TO JUST MAINTAIN!9

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Elite Nutrition Meal ListsMEAL11

PROATMEALFRUIT AND COTTAGE CHEESE(Makes 1 serving)(Makes 1 serving)½ cup water1 cup low-fat cottage cheese¼ cup old-fashioned rolled oats1 cup mixed berries, fresh or frozen 3 cup berries, fresh or frozen 3 cup whole-grain cereal (like bran flakes)111 scoop Beachbody Whey Protein Powder, Chocolate orVanilla flavor (or equivalent) 1 Tbsp. chopped walnuts1. Place cottage cheese in medium bowl.2. Top with berries and cereal.½ c up nonfat milk (or unsweetened almond, rice, or soy milk)Tips/modifications:1. B ring water to boil in medium saucepan over mediumheat. Add oats; cook, stirring frequently, for 4 to 5 minutes.Remove from heat.2. Combine oatmeal, berries, Whey Protein Powder, andwalnuts in a medium bowl; mix well.3. Top with milk.For a 500-calorie meal: Add 2 Tbsp. flax seeds and serve with1 slice whole-grain toast.Tips/modifications:For a 400-calorie meal: Increase water to 1 cup, increase oatsto ½ cup, and increase berries to ¾ cup.For a 500-calorie meal: Increase water to 1½ cups, increaseoats to ¾ cup, increase berries to ¾ cup, and increase walnutsto 4½ tsp.Nutritional Information (per serving):Calories: 299Total Fat: 8 gSaturated Fat: 2 gCholesterol: 37 mgSodium: 107 mg12Carbohydrate: 33 gFiber: 6 gSugar: 14 gProtein: 26 gFor a 400-calorie meal: Add 2 Tbsp. flax seeds.Nutritional Information (per serving):Calories: 297Total Fat: 3 gSaturated Fat: 2 gCholesterol: 9 mgSodium: 92 mgCarbohydrate: 36 gFiber: 8 gSugar: 19 gProtein: 31 g

BERRY PROTEIN SMOOTHIEBAGEL AND LOX(Makes 1 serving)(Makes 1 serving)1 cup nonfat milk (or unsweetened almond, rice, or soy milk)½ whole wheat bagel, toasted1½ s coops Beachbody Whey Protein Powder, Chocolateor Vanilla flavor (or equivalent)2 Tbsp. whipped cream cheese1 cup strawberries, fresh or frozen1 cup ice1. P lace milk, Whey Protein Powder, strawberries, and ice inblender; cover. Blend until smooth.Tips/modifications:For a 400-calorie meal: Add 1 medium banana.For a 500-calorie meal: Add 1 medium banana and 1 Tbsp.all-natural peanut butter.Nutritional Information (per serving):Calories: 294Total Fat: 3 gSaturated Fat: 2 gCholesterol: 56 mgSodium: 194 mgCarbohydrate: 32 gFiber: 5 gSugar: 24 gProtein: 36 g2 oz. smoked salmon (lox)2 slices medium tomato½ large grapefruit1. Top bagel with cream cheese, lox, and tomato.2. Serve with grapefruit.Nutritional Information (per serving):Calories: 297Total Fat: 9 gSaturated Fat: 4 gCholesterol: 33 mgSodium: 1,465 mgCarbohydrate: 39 gFiber: 5 gSugar: 18 gProtein: 18 g13

EGG WHITE AND FRUIT PLATE(Makes 1 serving)5 large hard-boiled eggs, quartered, yolks discarded 3 medium cantaloupe, sliced14 pieces whole wheat Melba toast¾ oz. Swiss cheese, sliced1. Place eggs on a salad plate.2. Add cantaloupe, Melba toast, and cheese.Tips/modifications:For a 400-calorie meal: Keep 2 of the hard-boiled egg yolks.For a 500-calorie meal: Increase to ½ cantaloupeand keep 3 of the hard-boiled egg yolks.Nutritional Information (per serving):Calories: 307Total Fat: 7 gSaturated Fat: 4 gCholesterol: 20 mgSodium: 348 mgCarbohydrate: 33 gFiber: 3 gSugar: 16 gProtein: 28 g14

EGG WHITE BREAKFAST WRAP(Makes 1 serving)Nonstick cooking spray3 large egg whites, lightly beaten1 (6-inch) whole-grain tortilla, warm2 Tbsp. shredded part-skim mozzarella cheese (½ oz.)1 slice medium tomato¼ medium melon, cut into cubes1. Heat medium nonstick skillet lightly coated with sprayover medium-low heat. Add egg whites; cook, stirringoccasionally, for 3 to 4 minutes, or until set.2. P lace eggs on tortilla; top with cheese and tomato;fold and wrap.3. Serve with melon.Tips/modifications:For a 400-calorie meal: Increase egg whites to 4 and increasecheese to 6 Tbsp.For a 500-calorie meal: Increase egg whites to 4, increasecheese to 6 Tbsp, and serve with ¾ cup nonfat yogurt on the side.Nutritional Information (per serving):Calories: 308Total Fat: 10 gSaturated Fat: 3 gCholesterol: 8 mgSodium: 773 mgCarbohydrate: 37 gFiber: 6 gSugar: 9 gProtein: 21 g15

BOWL OF CEREAL(Makes 1 serving)1 cup high-protein whole-grain cereal1 cup nonfat milk (or unsweetened almond, rice, or soy milk)1 Tbsp. flax seeds½ medium banana, sliced1. Place cereal in medium bowl; add milk.2. Top with flax seeds and banana.3. Serve immediately.Tips/modifications:For a 400-calorie meal: Increase flax seeds to 2 Tbsp. andincrease banana to 1 medium.For a 500-calorie meal: Increase cereal to 1½ cups, increaseflax seeds to 3 Tbsp., and increase banana to 1 medium.Nutritional Information (per serving):Calories: 290Total Fat: 7 gSaturated Fat: 0 gCholesterol: 5 mgSodium: 379 mgCarbohydrate: 70 mgFiber: 30 gSugar: 20 gProtein: 18 gSHAKEOLOGY (Makes 1 serving)2 cups water2 scoops any flavor Shakeology1 cup ice1. Place water, Shakeology, and ice in blender; cover.Blend until smooth.Nutritional Information (per serving):Calories: 280Total Fat: 1 gSaturated Fat: 0 gCholesterol: 20 mgSodium: 212 mgCarbohydrate: 38 gFiber: 6 gSugar: 22 gProtein: 32 g16

PEANUT BUTTER TOASTVEGGIE OMELET(Makes 1 serving)(Makes 1 serving)1 slice whole-grain bread, toasted2 large eggs1 Tbsp. all-natural peanut butter (or almond butter)2 large egg whites1 tsp. all-fruit preservesNonstick cooking spray½ cup low-fat cottage cheese¼ cup sliced mushrooms1. Top toast with peanut butter and preserves.2. Serve with side of cottage cheese.Tips/modifications:For a 400-calorie meal: Increase preserves to 2 tsp.; increasecottage cheese to ¾ cup and top with 1 cup sliced fruit.For a 500-calorie meal: Increase preserves to 2 tsp.; increasecottage cheese to ¾ cup and top with 1 cup sliced fruit. Add 1slice whole-grain toast to make a sandwich.Nutritional Information (per serving):Calories: 290Total Fat: 10 gSaturated Fat: 2 gCholesterol: 5 mgSodium: 185 mgCarbohydrate: 28 gFiber: 3 gSugar: 10 gProtein: 22 g2 Tbsp. chopped onion1 slice whole-grain bread, toasted1 Tbsp. all-fruit preserves1. Combine eggs and egg whites in a small bowl; mix well.Set aside.2. H eat medium nonstick skillet lightly coated with spray overmedium-low heat. Add mushrooms and onion; cook, stirringfrequently, for 3 to 4 minutes, or until onion is soft. Removefrom skillet.3. P lace eggs in skillet; cook over medium-low heat. Do not stir. Aseggs set, lift edges, letting uncooked portion flow underneath.4. When eggs are almost set, add mushroom mixture. Cook for1 to 2 minutes, or until heated through. Gently fold in half.5. Serve with toast topped with preserves.Tips/modifications:For a 400-calorie meal: Increase preserves to 2 Tbsp. and servewith 1 small navel orange (or 1 cup of orange juice) on the side.For a 500-calorie meal: Increase preserves to 2 Tbsp., add1 oz. cheese to the omelet, and serve with 1 small navelorange (or 1 cup of orange juice) on the side.Nutritional Information (per serving):Calories: 309Total Fat: 11 gSaturated Fat: 3 gCholesterol: 372 mgSodium: 343 mgCarbohydrate: 29 gFiber: 5 gSugar: 12 gProtein: 25 g17

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MEXICAN-STYLE EGGSPROTEIN PANCAKEs(Makes 1 serving)(Makes 1 serving, 3 small pancakes)1 large egg1 large egg whiteNonstick cooking spray1 (6-inch) whole-grain tortilla, warm1 Tbsp. shredded cheddar cheese2 Tbsp. fresh salsa½ cup berries, fresh or frozen¼ cup instant oatmeal2 to 3 Tbsp. water1 large egg2 large egg whites1 scoop Beachbody Whey Protein Powder, Vanilla flavor(or equivalent)Nonstick cooking spray2 Tbsp. mixed berries, fresh or frozen1. Combine egg and egg white in a small bowl; mix well.2. H eat medium nonstick skillet lightly coated with spray overmedium-low heat. Add eggs; cook, stirring occasionally, for3 to 4 minutes, or until eggs are set.3. Place eggs on tortilla; top with cheese and salsa.4. Serve with berries.Tips/modifications:For a 400-calorie meal: Serve with 1 cup nonfat milk(or almond or soy milk).1. Combine oatmeal, water, egg, egg whites, and Whey ProteinPowder in medium bowl; mix well.2. H eat large nonstick skillet lightly coated with spray overmedium heat. Ladle pancake batter into skillet to makethree pancakes; cook for 1 to 2 minutes, or until bubblesform on top. Flip. Cook for 1 minute, or until golden brown.3. Top with berries.Tips/modifications:For a 500-calorie meal: Add 1 cup nonfat milk (or almondor soy milk) and add 1 scoop Vanilla Beachbody Whey ProteinPowder (or equivalent) to milk.For a 400-calorie meal: Increase berries to 1 cup.Nutritional Information (per serving):Nutritional Information (per serving):Calories: 301Total Fat: 11 gSaturated Fat: 4 gCholesterol: 194 mgSodium: 583 mgCalories: 301Total Fat: 8 gSaturated Fat: 3 gCholesterol: 221 mgSodium: 221 mgCarbohydrate: 36 gFiber: 7 gSugar: 11 gProtein: 17 gFor a 500-calorie meal: Increase berries to 1 cup and add 2Tbsp. flax seeds to pancake batter.Carbohydrate: 22 gFiber: 4 gSugar: 6 gProtein: 34 gWARM CEREAL BOWLEGG SANDWICH(Makes 1 serving)(Makes 1 serving)1¼ cups water3 Tbsp. whole-grain cereal (like Cream of Wheat )1 Tbsp. raisins1 tsp. slivered almonds, toasted1 scoop Beachbody Whey Protein Powder, Vanilla Flavor(or equivalent)½ cup nonfat milk (or unsweetened almond, rice, or soy milk)2 slices nitrite-free turkey bacon1 large egg2 large egg whitesNonstick cooking spray1 whole-grain English muffin, split, toasted2 slices medium tomato1. Bring water to boil in medium saucepan over medium heat.Add cereal, stirring constantly with a wire whisk; bring back toa boil, stirring frequently. Reduce heat to low; cook at a gentleboil for 2 to 3 minutes, or until thickened. Remove from heat.2. C ombine cereal, raisins, almonds, and Whey Protein Powderin medium bowl; mix well.3. Top with milk.1. Cook turkey bacon in medium nonstick skillet for 4 to 6 minutes,or until crisp. Remove bacon from pan; set aside. Keep warm.2. Combine egg and egg whites in a small bowl; mix well.3. Add nonstick cooking spray (if necessary) to same mediumnonstick skillet and place over medium-low heat; add eggs;cook, stirring occasionally, for 3 to 4 minutes, or until set.4. Place eggs on muffin half; top eggs with bacon, tomato, andother muffin half.Tips/modifications:Tips/modifications:For a 500-calorie meal: Increase water to 1½ cups, increase cerealto 4 Tbsp., increase almonds to 2 Tbsp., and increase milk to 1 cup.For a 500-calorie meal: Increase egg whites to 4, add 1 oz. cheeseto sandwich, and serve with 1 small navel orange on the side.Nutritional Information (per serving):Nutritional Information (per serving):Calories: 309Total Fat: 4 gSaturated Fat: 1 gCholesterol: 37 mgSodium: 115 mgCalories: 303Total Fat: 11 gSaturated Fat: 4 gCholesterol: 216 mgSodium: 733 mgFor a 400-calorie meal: Increase water to 1½ cups, increasecereal to 4 Tbsp., and increase almonds to 2 Tbsp.Carbohydrate: 43 gFiber: 3 gSugar: 15 gProtein: 27 gFor a 400-calorie meal: Increase egg whites to 4 and servewith 1 small navel orange on the side.Carbohydrate: 25 gFiber: 3 gSugar: 4 gProtein: 24 gCream of Wheat is a registered trademark of B&G Foods North America, Inc.21

PROTEIN OMELETVANILLA-BERRY PROTEIN SHAKE(Makes 1 serving)(Makes 1 serving)1 large egg1 cup nonfat milk (or unsweetened almond, rice, or soy milk)3 large egg whitesNonstick cooking spray1 scoop Beachbody Whey Protein Powder, Vanilla flavor(or equivalent)¼ cup sliced mushrooms½ cup berries, fresh or frozen¼ cup chopped onion¼ tsp. vanilla extract2 oz. low-sodium, nitrite-free turkey breast, deli-sliced½ medium banana, cut into chunks1 slice whole-grain bread, toasted½ cup ice½ cup melon balls1. P lace milk, Whey Protein Powder, berries, extract, banana,and ice in blender; cover. Blend until smooth.1. Combine egg and egg whites in small bowl; mix well. Set aside.2. H eat medium nonstick skillet lightly coated with spray overmedium-low heat. Add mushrooms and onion; cook, stirringfrequently, for 3 to 4 minutes, or until onion is soft. Removefrom skillet. Set aside.3. Place eggs in skillet; cook over medium-low heat. Do not stir. Aseggs set, lift edges, letting uncooked portion flow underneath.4. T op with mushrooms, onion, and turkey. Gently fold omelet in half.5. Serve with toast and melon balls.Tips/modifications:For a 400-calorie meal: Increase melon to 1 cup and add 1 oz.crumbled feta cheese (or goat cheese) to omelet.For a 500-calorie meal: Increase melon to 1 cup, add 1 oz.crumbled feta cheese (or goat cheese) to omelet, andincrease toast to 2 slices.Nutritional Information (per serving):Calories: 300Total Fat: 8 gSaturated Fat: 2 gCholesterol: 211 mgSodium: 581 mg22Carbohydrate: 28 gFiber: 6 gSugar: 11 gProtein: 33 gTips/modifications:Add more ice for a thicker shake.For a 400-calorie meal: Add 1 Tbsp. all-natural peanut butter(or almond butter).For a 500-calorie meal: Add 1 Tbsp. all-natural peanut butter (oralmond butter) and increase Whey Protein Powder to 2 scoops.Nutritional Information (per serving):Calories: 293Total Fat: 3 gSaturated Fat: 1 gCholesterol: 40 mgSodium: 176 mgCarbohydrate: 42 gFiber: 6 gSugar: 31 gProtein: 28 g

YOGURT BOWLNUTRITION BAR(Makes 1 serving)(Makes 1 serving)¾ cup nonfat plain yogurt (or nonfat plain Greek yogurt)1 nutrition bar (like P90X Peak Performance Protein Bar)1 medium apple, cored, diced (about ¾ cup)¼ cup low-fat cottage cheese2 Tbsp. chopped walnuts1 tsp. raw honey1. Combine yogurt, apple, and walnuts in medium bowl.2. Drizzle with honey.Tips/modifications:For a 400-calorie meal: Add 1 scoop Vanilla BeachbodyWhey Protein Powder (or equivalent).For a 500-calorie meal: Increase yogurt to 1½ cups andadd 1 scoop Vanilla Beachbody Whey Protein Powder(or equivalent).Nutritional Information (per serving):Calories: 295Total Fat: 10 gSaturated Fat: 1 gCholesterol: 0 mgSodium: 122 mgCarbohydrate: 45 gFiber: 5 gSugar: 37 gProtein: 1 g1. Serve nutrition bar with side of cottage cheese.Tips/modifications:For a 400-calorie meal: Increase cottage cheese to½ cup and serve with 1 small banana (or 1 large navelorange) on the side.For a 500-calorie meal: Increase cottage cheese to½ cup, add 2 Tbsp. chopped walnuts to the cottagecheese, and serve with 1 small banana (or 1 large navelorange) on the side.Nutritional Information (per serving):Calories: 291Total Fat: 8 gSaturated Fat: 5 gCholesterol: 7 mgSodium: 207 mgCarbohydrate: 33 gFiber: 2 gSugar: 18 gProtein: 27 g23

deli sandwich(Makes 1 serving)½ whole wheat bagel (or 1 slice whole-grain bread), toasted2 oz. low-sodium, nitrite-free turkey breast, deli-sliced½ oz. cheese, sliced1 slice medium tomato1 cup tomato juice (or vegetable juice)1. Top bagel with turkey, cheese, and tomato.2. Serve with tomato juice.Tips/modifications:For a 400-calorie meal: Increase turkey to 4 oz. andincrease cheese to 2 oz.For a 500-calorie meal: Increase turkey to 4 oz., increasecheese to 2 oz., and add other half of bagel.Nutritional Information (per serving):Calories: 286Total Fat: 6 gSaturated Fat: 3 gCholesterol: 40 mgSodium: 1,234 mgCarbohydrate: 36 gFiber: 5 gSugar: 13 gProtein: 21 gTURKEY BLT(Makes 1 serving)2 slices whole wheat bread3 slices nitrite-free turkey bacon, cooked1 slice medium tomato1 romaine lettuce leaf¼ medium pear, sliced1. T op one slice of bread with turkey bacon, tomato, lettuce,and second slice of bread.2. Serve with pear on the side.Tips/modifications:For a 400-calorie meal: Add 2 oz. sliced deli turkey and add2 tsp. mayonnaise.For a 500-calorie meal: Add 2 oz. sliced deli turkey, add 2 tsp.mayonnaise, and increase to 1 whole medium pear.Nutritional Information (per serving):Calories: 297Total Fat: 10 gSaturated Fat: 3 gCholesterol: 45 mgSodium: 816 mg24Carbohydrate: 36 gFiber: 10 gSugar: 11 gProtein: 15 g

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GRILLED CHICKEN SALAD(Makes 1 serving)3 cups mixed dark greens3 oz. grilled chicken breast, cut into bite-sized pieces½ medium apple, cored, chopped (about 1 3 cup)4 tsp. chopped pecans½ medium cucumber, sliced1 tsp. fresh lemon juice1. Place greens in large bowl.2. Top with chicken, apple, pecans, and cucumber.3. Drizzle lemon juice over salad; toss gently to blend.Tips/modifications:For a 400-calorie meal: Serve with 1 whole wheat Englishmuffin (or 1 slice whole-grain bread).For a 500-calorie meal: Serve with 1 whole wheat Englishmuffin (or 1 slice whole-grain bread) and drizzle salad with2 tsp. olive oil).Nutritional Information (per serving):Calories: 294Total Fat: 10 gSaturated Fat: 1 gCholesterol: 72 mgSodium: 126 mgCarbohydrate: 24 gFiber: 8 gSugar: 15 gProtein: 30 gSUSHI roll(Makes 1 serving)7 pieces cut tuna or salmon roll (made with brown rice if possible)2 cups mixed salad greens2 Tbsp. Asian vinaigrette1. Arrange sushi on plate.2. P lace greens in medium serving bowl. Drizzle withvinaigrette; toss gently to blend.Tips/modifications:To avoid using too much dressing on salad, use the “forktechnique”: Dip the tines of your fork in the dressing beforespearing the lettuce.For a 400-calorie meal: Add 2 3 cup steamed edamameto the greens.For a 500-calorie meal: Add 2 3 cup steamed edamame to thegreens and serve with 1 cup miso soup.Nutritional Information (per serving):Calories: 293Total Fat: 9 gSaturated Fat: 2 gCholesterol: 20 mgSodium: 451 mgCarbohydrate: 43 gFiber: 5 gSugar: 8 gProtein: 12 g29

BLACK BEAN SOUP ANDHALF SANDWICHshakeology(Makes 1 serving)½ cup nonfat milk (or unsweetened almond, rice, or soy milk)½ cup water1 scoop Shakeology, any flavor1 medium banana, cut into chunks½ cup ice1 cup canned black bean soup1 slice whole-grain bread2 oz. low-sodium, nitrite-free turkey breast, deli-sliced2 thin slices medium avocadoDijon mustard (to taste; optional)1. H eat soup in a saucepan over medium heat, stirringfrequently, until hot.2. Top bread with turkey, avocado, and mustard (if desired).3. Serve sandwich with soup.Tips/modifications:For a 400-calorie meal: Increase turkey to 4 oz., and increaseavocado to 1 3 avocado.For a 500-calorie meal: Increase turkey to 6 oz., increaseavocado to 1 3 avocado, and add 1 tsp. mayonnaise.Nutritional Information (per serving):Calories: 299Total Fat: 7 gSaturated Fat: 1 gCholesterol: 25 mgSodium: 732 mgCarbohydrate: 44 gFiber: 15 gSugar: 10 gProtein: 26 g(Makes 1 serving)1. Place milk, water, Shakeology, banana, and ice in blender;cover. Blend until smooth.Tips/modifications:For a 400-calorie meal: Add 1 Tbsp. all-natural peanut butter.For a 500-calorie meal: Increase milk to 1 cup, increaseShakeology to 1½ scoops, and add 1 Tbsp. all-naturalpeanut butter.Nutritional Information (per serving):Calories: 287Total Fat: 1 gSaturated Fat: 0 gCholester

plan also avoids additives, overly processed foods, sugar substitutes, and alcohol. How the Meal Plan Works Month 1: Your Daily Meals In the ”Start Eating” section (pages 13–55) you’ll find five separate meal lists. Each day you’ll pick one meal from each of the five meal lists, totaling five meals a day. Try not to skip any meals.

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