MEAL PLANS - Amazon Web Services, Inc.

IMPORTANT: MODERATE #5 This plan is designed to give you a recipe option IN PLACE OF (not in addition to) the food group macros. If you choose to use the recipes, ignore the macros on the left. Meal 1/ Pre-Workout Carbs Protein 1 whole wheat english muffin 1 whole egg 2 slices of tukey bacon (35 cals) During Workout Meal 2/Post Workout 1 low fat pop tart OR 2 slices Ezekial bread OR oats (45g) 1 medium apple (100g) Between Meals Meal 5 Recipe / Replacement Idea Toast english muffin. Meanwhile cook egg in a pan until the yolk is set. Microwave turkey bacon until cooked as desired. Assemble your breakfast sandwhich! 1 scoop IdealLean BCAAs Meal 3 Meal 4 Fat 1 scoop IdealLean Protein Powder (25g) 1 c. unsweetened almond milk Toast your pop tart and have some “protein milk” on the side! Remember sugars are beneficial post workout! Enjoy it! canned tuna (115g) 1T olive oil mayo (15g) AND low fat mozerella cheese (20g) Tuna Rice Cakes beef jerky (20g) OR Notes: Look for the beef jerky with the lowest carb count out of what is available at your store. 1 scoop IdealLean BCAAs 1 corn tortilla (60 cals) Meal 6 chicken breast (80g) cheddar cheese (20g) 1 scoop Vanilla IdealLean Protein (30g) 3/4 c. unsweetened almond milk Red Sauce Enchiladas Idea: Blend protein powder with almond milk and 3g of lemon sugar free pudding powder for a thick lemon cream pie flavored shake! Supplements Needed: 2 scoops IdealLean Protein 2 scoops IdealLean BCAA’s FLUS H #1 FLUS H #2 11 FLUS H #3 MODERATE #1 MODERATE #2 MODERATE #3 MODERATE #4 MODERATE #5 MODERATE #6 MODERATE #7 MODERATE #8

IMPORTANT: MODERATE #6 This plan is designed to give you a recipe option IN PLACE OF (not in addition to) the food group macros. If you choose to use the recipes, ignore the macros on the left. Meal 1/ Pre-Workout Carbs Protein 1/3 c. oats (27g) AND 1/2 medium banana (60g) 1 scoop IdealLean Protein (25g) During Workout Meal 2/Post Workout Fat Recipe / Replacement Idea Fluffy Oatmeal Pancakes 1 scoop IdealLean BCAAs blueberries (160g) OR honey (7g) AND blueberries (120g) Meal 3 sweet potato, weighed raw (115g) Meal 4 1 Whole wheat tortilla (80 cals) Between Meals 1 scoop IdealLean Protein Powder (25g) 1 c. unsweetened almond milk Blend into creamy smoothie! chicken (85g) 1 t. extra virgin olive oil Chicken and Sweet Potato Fries turkey breast (70g) 1/8 avocado (30g) OR Snack Wrap 1 scoop IdealLean BCAAs Meal 5 tilapia/mahi mahi or any white fish (85g) Meal 6 1 scoop Chocolate IdealLean Protein (25g) pecans (12g) Ginger Glazed Mahi Mahi 1 1/2 t. coconut oil, melted Chocolate Coconut Fudge Supplements Needed: 3 scoops IdealLean Protein 2 scoops IdealLean BCAA’s FLUS H #1 FLUS H #2 12 FLUS H #3 MODERATE #1 MODERATE #2 MODERATE #3 MODERATE #4 MODERATE #5 MODERATE #6 MODERATE #7 MODERATE #8

IMPORTANT: MODERATE #7 This plan is designed to give you a recipe option IN PLACE OF (not in addition to) the food group macros. If you choose to use the recipes, ignore the macros on the left. Meal 1/ Pre-Workout Carbs Protein Fat Recipe / Replacement Idea 2 cheddar rice cakes OR oats (25g) 1 scoop IdealLean Protein (25g) 1 c. unsweetened almond milk Shake up your shake and eat your rice cakes on the side! During Workout 1 scoop IdealLean BCAAs frozen raspberries (150g) IdealLean Protein (33g) 1 c. unsweetened almond milk Meal 3 1/2 c. brown rice (95g) chicken (85g) 1/8 small avocado (25g) Meal 4 1 large apple (250g) 1 egg hard boiled Meal 2/Post Workout Between Meals Raspberry Cheesecake Shake Buffalo Chicken OR This is a great on the go snack! 1 scoop IdealLean BCAAs Meal 5 top sirloin (70g) OR salmon (70g) 1t. extra virgin olive oil OR 1 T. light dressing (40 cals) Oil and Vinegar Dressing Meal 6 1 scoop Vanilla IdealLean Protein (25g) 1/2T crunchy peanut butter (8g) Maple Nut Fudge Supplements Needed: 3 scoops IdealLean Protein 2 scoops IdealLean BCAA’s FLUS H #1 FLUS H #2 13 FLUS H #3 MODERATE #1 MODERATE #2 MODERATE #3 MODERATE #4 MODERATE #5 MODERATE #6 MODERATE #7 MODERATE #8

IMPORTANT: MODERATE #8 This plan is designed to give you a recipe option IN PLACE OF (not in addition to) the food group macros. If you choose to use the recipes, ignore the macros on the left. Meal 1/ Pre-Workout Carbs Protein Fat Recipe / Replacement Idea 1 1/4 c. plain cheerios (35g) or any cereal with less than 6g sugar OR oats (35g) 1/2 c. egg whites 1/2 c. unsweetened almond milk Scramble egg whites on the side of a bowl of cereal! During Workout Meal 2/Post Workout Meal 3 Meal 4 1 scoop IdealLean BCAAs 2 chocolate or caramel rice cakes OR 225 g peaches (1 1/2 large peaches) IdealLean Protein (25g) 1 c. unsweetened almond milk Shake up a shake and eat your rice cakes on the side! 2 corn tortillas (60 cals each) chicken breast (85g) avocado (30g) Honey Lime Tacos oats (27g) OR 100 cals whole wheat crackers 1 scoop IdealLean Protein (20g) 3/4 T peanut butter (12g) Between Meals Meal 5 OR No Bake Cookie Protein Bars 1 scoop IdealLean BCAAs 1 t. honey Meal 6 chicken breast (85g) 1 t coconut oil Honey Chicken Stir Fry 1 scoop Chocolate IdealLean Protein (25g) 1/2 T peanut butter (8g) Protein Melting Cake Supplements Needed: 2 scoops IdealLean Protein 2 scoops IdealLean BCAA’s FLUS H #1 FLUS H #2 14 FLUS H #3 MODERATE #1 MODERATE #2 MODERATE #3 MODERATE #4 MODERATE #5 MODERATE #6 MODERATE #7 MODERATE #8

FLUS H #1 RECIPES Peaches n Cream Smoothie Tangy Asian Chicken 25g Vanilla Ideal Lean (1 scoop) 50g Peaches (½ medium peach) 30g Banana, frozen (¼ banana) ½ T. cheesecake pudding powder ¼ t. vanilla 1 c. unsweetened almond milk 4 chicken breasts 1 c. splenda (or any non caloric sweetener to taste) 2/3 c. apple cider vinegar ¾ c. diet sprite 2T minced garlic 2T. lite soy sauce 1t. ground pepper 2T. Corn starch 2T. water Prep Note: Blend all ingredients with ice into a refreshing smoothie! Brown Sugar Glazed Crock Pot Pork Tenderloin 1 teaspoon ground sage ½ teaspoon salt ¼ teaspoon pepper 1 clove garlic, crushed ½ cup water 1 ½ lbs pork tenderloin ¼ cup brown sugar ¼ c. splenda or other non caloric sugar substitute 1 tablespoon cornstarch ¼ cup balsamic vinegar ½ cup water 2 tablespoons soy sauce Mix together the seasonings : sage, salt, pepper and garlic, and rub over the tenderloin. Put frozen or thawed chicken in a crock pot. Combine splenda, vinegar, diet sprite, garlic, soy sauce and pepper and pour over the chicken. Cook on low for 6-8 hours or high for 4 hours. Take chicken out of the crock pot and pour sauce into a small pot. Bring to boiling over high heat. While sauce is heating up, mix corn starch and water in a separate bowl until combined. When the sauce has boiled add corn starch mixture and stir until well combined. Reduce heat and boil for 2-3 minutes. Let the sauce cool. It will thicken as it cools. If desired, thinly slice cabbage and sautee in a pan with ½ - ¾ c. water over high heat. When the water has boiled off, lightly salt cabbage and continue to sautee until it begins to carmelize. Remove from heat before it burns. Layer cooked rice, cabbage, chicken and then asian sauce over the top. Top with avocado. TIPS FOR FAMILIES: Serve with rice! Place 1/2 cup water in slow cooker, followed by the tenderloin, and cook on low for 6 to 8 hours. 1 hour before the roast is finished, mix together the ingredients for the glaze in a small saucepan : brown sugar, splenda, cornstarch, balsamic vinegar, water, and soy sauce. Heat over medium and stir until mixture thickens, about 4 minutes. Brush roast with glaze 2 or 3 times during the last hour of cooking. Serve with remaining glaze on the side. Top with feta cheese and served with steamed veggies. Chocolate Covered Cherry Shake 35g Chocolate Ideal Lean (1 scoop) 60g Frozen cherries (½ cup) 1t. cocoa 1 c. unsweetened almond milk Prep Note: Blend all ingredients with ice into a smoothie. Freezer Swirl Fudge Stir 1-2T. of water (adding ½ T at a time) into the protein powder. Add ½ t. cocoa and sweetener if desired. Layer the peanut butter on top and “swirl” it into the chocolate by using a fork or butter knife and dragging it in a zig zag pattern. Freeze for 20 minutes until it is firm but not frozen solid. If it does get frozen solid, thaw for about 30 minutes. 15

FLUS H #2 RECIPES Bacon, Sausage and Egg Cups Chicken Fajita Bowl 4 Turkey Sausage Links (35 cals each) 4 sliced turkey bacon (35 cals each) 1 1/3 c. egg whites 32g cheddar cheese -Take 4 turkey sausage links and cook them a little in the microwave. You just want them to be thawed enough to cut up. Cut them into pieces and put one full link in the bottom of each of four muffin tins. -Take 4 pieces of raw turkey sausage and wrap it around the sides of each muffin tin. -Pour 1/3 c egg whites into each muffin tin. -Bake at 350 degrees for 15 minutes. Add 8g cheddar cheese to each muffin and bake for 5 more minutes or until the cheese melts. Yields four servings. Have 1 serving for your meal. 100g Chicken breasts ¼ c. celery, diced 2T. onion, diced 1t. chili powder (can increase to 2t if you like a kick) ½ t. salt ½ t. garlic powder Thaw chicken and cut into strips. Spray pan with cooking spray and sautee the chicken and seasoning for a few minutes until almost cooked through. Add veggies and finish cooking. Top chicken and veggies with avocado and plain greek yogurt (optional) and enjoy! TIP FOR FAMILIES: Wrap the fajita mixture in a tortilla with cheese and serve to your family! Protein Packed Ranch Dip 3/4 c. low-fat cottage cheese 1 green onion, chopped 2 t. dry Italian dressing packet ¼ t. pepper Combine cottage cheese and green onion in blender. Blend on high speed for 30 seconds. Spoon into small bowl; add seasoning and pepper and stir well. Serve with approved veggies. Butterscotch Cookie Smoothie 30g Vanilla IdealLean 16g peanut butter 2g sugar free butterscotch pudding mix ¾ c. unsweetened almond milk - Blend all ingredients with ice into a smoothie. 16

FLUSH #3 RECIPES Garlic Lime Chicken Marinade/Dressing 3 T. low sodium soy sauce 1 T. lime juice 2 t. worcestershire sauce 1 clove garlic 1/2 t. dry mustard 1/2 t. pepper Whisk all ingredients together in a bowl, or mix in a gallon zip top bag for an even easier way to marinate your chicken. Before marinating chicken, set 2T of the marinade aside to use as dressing. Marinate the chicken for at least 15-30 minutes. Grill chicken until cooked through. Top a tossed salad with chicken, avocado and dressing. Oil and Vinegar Dressing 1 t. olive oil ½ t. balsamic vinegar 1 t of mustard Shake of pepper Instructions: Season steak with salt and pepper, then grill until cooked to desired doneness. Top salad with steak, veggies of your choosing and dressing. TIPS FOR FAMILIES: Cook some rice and make a rice bowl with meat and steamed brocolli with dressing on top. Frozen Peanut Butter Cup 25g Chocolate Ideal Lean 16g peanut butter 1 t. Cocoa Powder Sweetener of choice to taste (if desired) Instructions Stir together protein powder, 1 t. cocoa and sweetener of choice to taste. Add 1 ½ - 2 T of water half tablespoon at a time until you’ve reached a thick but stirrable consistency. Pour half the “batter” into a small bowl. Layer the peanut butter over half the protein batter. Top with remaining protein batter. Freeze for about 2 hours. Thaw for 20 minutes before eating. 17

MODERATE #1 Blueberry Muscle Muffins 8 egg whites 1 egg 1 1/2 c. oats 1/2 c. splenda 1/2 c. cottage cheese 1/2 c. applesauce or 1 banana 1 scoop vanilla IdealLean Protein 1/2. t. baking soda 1/2 t. baking powder 1 t. cinnamon 1 t. vanilla 110g blueberries RECIPES Chocolate Fudge 30g chocolate IdealLean protein powder 28g fat free cream cheese, softened 16g natural peanut butter (1T) Splenda/Stevia, optional Soften cream cheese for 10 seconds in microwave. Stir in natural peanut butter and protein powder. Add a little almond milk or water to aid in stirring. Add sweetener if desired. Freeze for 30 min and enjoy. Blend all ingredients except the blueberries in the blender and pour into well greased muffin tins. Press berries into the muffin batter spreading the blueberries evenly between all muffins. Bake at 350 degrees for approx 20 minutes. This recipe should make 12 muffins. Have three muffins for your meal. Vegetable-Beef-Barley Soup 1/2 lb. extra lean ground beef (200g) 1 can (14.5 oz) stewed tomatoes, undrained, cut up 1 can (14 oz) beef broth 1 can (8 oz) no salt added tomato sauce 1 can green beans 1 c. frozen corn 1 c. frozen peas 1/3 c. uncooked quick-cooking barley (8T) 1/2 t. salt 1/2 t. onion powder (can add more if desired) Brown ground beef. Drain. In saucepan combine all ingredients and heat to boiling. Reduce heat to medium; cover and cook 10-15 minutes, stirring occasionally, until vegetables and barely are tender. Can add 20g/1T plain greek yogurt to make it creamier if desired. Serves 4 for this meal plan - This is a low calorie stew so this is a big serving. Eat up! 18

MODERATE #2 Chicken Bites 3 chicken breasts, cut into four 100g chunks (weigh it raw) 12 low fat Ritz crackers, finely crushed 24g grated parmesan cheese ½ t. seasoned salt 1 t. dried thyme leaves 1 t. dried basil ¼ t. pepper 8T egg whites Cover baking sheet with foil and spray with Pam. Cut chicken into 1 inch pieces. Mix cracker crumbs, cheese and spices in a bowl. Dip chicken into egg whites and then into crumb mixture. Bake uncovered at 400 degrees for 25 min. **Meanwhile slice gold potatoes into french fries. Spray with non stick cooking spray and add salt. Bake in a foil lined baking dish alongside the chicken at 400 degrees for 25 - 30 minute. TIPS FOR FAMILIES: Tell your kids these are cheese chicken nuggets! Cut the potatoes to look like french fries before baking. You can also serve this with carrots and celery sticks and ranch. Makes four servings of Chicken 19 RECIPES

MODERATE #3 Frozen Chocolate Covered Banana Protein Bar 25g Chocolate IdealLean Protein ( 1 scoop) 20g banana (1/3 medium banana) 4g honey (½ t.) 8g mini chocolate chips (½ T) 20g oats (¼ c.) -Stir all ingredients together adding water a tablespoon at a time until it is a very thick stirrable consistency. Press into a muffin tin and freeze. Thaw in the fridge during your workout so it’s ready for post workout! This recipe is for one bar. Feel free to multiply the amounts by how ever many bars you want to make to save time! Cheesy Turkey Noodle Skillet 100g 99% fat free ground turkey, weighed uncooked 150g zuchinni noodles 20g cheddar cheese 1/2 c. Italian stewed tomatoes Prep Notes: Cook 1 c. noodles according to package directions. Weigh the noodles after cooking. Brown the ground turkey with salt and pepper and combine with diced zucchini. Stir in ½ c. italian stewed diced tomatoes. Top with shredded cheese and cover and heat until cheese is melted. TIPS FOR FAMILIES: No modifications needed! My kids love this one! 20 RECIPES

MODERATE #4 Apple Pie Oatmeal Bake Greek yogurt chicken 2 cups old fashioned oats 1 teaspoon baking powder 1 teaspoon cinnamon (or more) Sweetener to taste 4 boneless chicken breasts 1 c. plain fat free greek yogurt 40g parmesan cheese, grated 1 t. garlic powder ¾ t. seasoned salt ½ t. pepper 2 cups unsweetened almond milk 1/2 cup egg whites 1/2 T vanilla 450g chopped apple (4 c) Mix all ingredients together in a mixing bowl. Spray 8x11 pan with non stick spray. Pour in the batter and bake at 350 degrees for 30 minutes. After it cools, cut into six pieces and put each piece into a zip lock bag. When you’re ready to eat, have one peice and reheat in microwave and top with 50g plain greek yogurt. You can sweeten the greek yogurt with stevia/splenda if desired. Makes 6 servings. RECIPES Preheat oven to 400 degrees. Combine greek yogurt, parmesan cheese and seasonings in a bowl. Line baking sheet with foil and spray with non stick cooking spray. Coat each chicken breast in greek yogurt mixture and place on baking sheet. Bake for 35-40 minutes. If you’d like the tops to brown a little more, turn on the broiler for the last 2-3 minutes. After the chicken is prepared and cooked, weigh out a 110g serving. TIPS FOR FAMILIES: Serve with extra cheese and a side of rice or a whole wheat roll as well. Sweet and salty Shake: 1 c. unswt almond milk 20g Chocolate IdealLean 50g blueberries, frozen 30g fat free cream cheese 10g pretzels 30g low fat cottage cheese ice Blend all ingredients together and enjoy! Monkey Wrap: 1 whole wheat tortilla (80 calories) 16g peanut butter (1 1/2T) 30g banana (¼ banana) 4g chocolate chips (16 chocolate chips) 7g honey 2 egg whites Wrap up the banana, peanut butter, chocolate chips and honey in the wrap. Eat 2 hard boiled egg whites on the side. 21

MODERATE #5 Red Sauce Enchiladas 8 corn tortillas (60 cals each) 480g chicken, canned/cooked 1 c. low fat cream of chicken soup 1 c. plain fat free greek yogurt 1 large can red enchilada sauce 144g cheddar cheese 1 small can sliced olives Mix greek yogurt and soup in a bowl. Layer 60g of precooked or canned chicken, 1/4 c. sauce and 12g cheese in each tortilla. Wrap up the enchiladas and pour enchilada sauce over the top. Top with the rest of the cheese and 1 small can of sliced olives. Bake at 350 degrees for 30 min. Makes 8 enchiladas. Have one enchilada with steamed veggies or a side salad for your dinner. TIPS FOR FAMILIES: Serve with a side of rice and steamed vegetables. 22 RECIPES

MODERATE #6 RECIPES Fluffy Oatmeal Pancakes Ginger Glazed Mahi Mahi 1/3 c. egg whites 27g oats 12g IdealLean Protein (1/2 sc) 1/2 c. pumpkin OR ½ medium banana 1/4 t. baking soda 1/4 t. baking powder 1/4 t. cinnamon 1/8 t. ginger 1/8 t. nutmeg Stevia splash vanilla 1. Grind oats, IdealLean, stevia, spices and baking powder and soda in the blender until it’s like powder. Pour into a separate bowl. 2. Blend egg whites on medium speed in blender for about 30 seconds. Add pumpkin and blend again for about 30 seconds. 3. Add dry ingredients to the blender and blend. 4. Pour onto a preheated griddle and cook like pancakes. 5. Top with sugar free syrup - TIP: Try making a few days worth of these in advance and keeping in ziplock bags in the freezer. Then pop in the toaster when you’re ready to eat! Glaze: 3T honey 3T balsamic vinegar 3T low sodium soy sauce or Bragg’s liquid aminos ¼ t. ground ginger 1 clove garlic, crushed Combine all ingredient in baking dish and whisk to combine. Chicken and Sweet Potato Fries 115g sweet potato 1 t. olive oil ⅛ t. garlic powder ⅛ t. paprika ⅛ t. salt ⅛ t. pepper 85g tilapia, mahi mahi or any white fish Instructions Place fish in baking dish with marinade and top with salt and pepper. Cover and marinate for 30 minutes or more. Heat 1t. coconut oil in a pan over med/high heat. Fry the fish for 4-6 minutes on each side, turning once, until it flakes easily. You can also grill the fish on the bbq until cooked through. Pour remaining marinade into pan and heat to boiling to make glaze. Drizzle glaze and sprinkle pecans over the fish and veggies. Chocolate Coconut Fudge 25g Chocolate Ideal Lean Protein 1 1/2 t. coconut oil, melted ¼ t. cocoa sweetener to taste Inst

Meal 2/Post Workout Meal 3 Meal 4 Between Meals Meal 5 Meal 6 OR 7 MODERATE #1 Supplements Needed: 2 scoops IdealLean Protein 2 scoops IdealLean BCAA's IMPORTANT: This plan is designed to give you a recipe option IN PLACE OF (not in addition to) the food group macros. If you choose to use the recipes, ignore the macros on the left.