P90X nutrition plan

Nutrition Plan 

EATING FOR POWER PERFORMANCE 

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EATING FOR POWER PERFORMANCE

INTRODUCTIOI 

A Note Fr 

PROGRESS AS 

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Body Fat 

Determin 

GENERAL GUII 

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TABLE OF CONTENTS 

INTRODUCTION 

A Note From Steve Edwards 

iii 

PROGRESS ASSESSMENT 

The 3 Phases 1 

Customizing The Phases 2 

3 Approaches To Achieve Your Goal 3 

Your Body Fat Percentage 4 

Body Fat Target 

k 

Determine Your Nutrition Level 5 

PHASE 1:FAT SHREDDER 

Portion Approach 13 

Daily Serving Chare 15 

Approved Food List 16 

Meal Plan Approach 19 

Recipes 23 

PHASE 2: ENERGY BOOSTER 


Daily Serving Chart 55 



Recipes 63 

GENERAL GUIDELINES 

General Guidelines 6 

Why Diet Matters 6 

When To Eat 7 

Toss The Junk! 7 

What Results To Expect 8 

The Number One Obstacle 8 

Drink Water 8 

Recalculating Your Calories 9 

"Bonking" 9 

Low-Fat Cooking Techniques 10 

Vegetarians 11 

PHASE 3: ENDURANCE MAXIMIZER 


Daily Serving Chart 79 



Recipes 87 

QUICK OPTIONS 

Convenience Foods 101 

Quick At-Home Dishes 101 

Fast Foods 102 

DAILY JOURNAL 104 

RECIPE INDEX ALL LEVELS. 113

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A NOTE f-. 

STEVE EDWARv 

DIRECTOR OF RESULTS 

BEACHBODY® 

WHY THE P90X NUTRITION PLAN LOOKS DIFFERENT 

FROM OTHER BEACHBODY DIET PLANS 

As you may notice from the math on the following pages, P90X is not built around a daily "calorie deficit" for 

weight loss like the general Beachbody plans found in Power 90®, Kathy Smith's Project: YOU"', and Slim in 6 s . 

It's important that you understand why, so you have the right training mentality with this program, with the right 

expectations. 

Our calculations in the P90X Nutrition Plan are different from those in our other programs' diet guides and in 

She Diet and Support center. Running a caloric deficit during P90X is risky, and Chances are it would lead to 

overtraining, decreased performance, or perhaps injury or illness. If someone used a 600-calorie deficit during 

P90X, they might see weight loss initially, but, over time, their performance would get worse and worse. With 

constant monitoring we could increase one's caloric consumption as needed, but this is not practical within our 

client structure. 

To exemplify this, the number one piece of advice we give on the Message Boards is to sat more. In the initial 

stages of our programs, most of our customers loss weight due to a combination of eating fewer calories, 

eating better calories, and increasing their workload. Over time, they stagnate—or "plateau"—at the lower 

caloric intake because their bodies have changed and require more calories. It's quite hard to convince them that 

they can eat more and not gain weight. However, it's extremely common to see our members—when on a 

plateau—add calories and begin seeing dramatic weight loss. We've had clients actually need to double their 

caloric intake before this weight loss effect of increased calories reversed. Since P90X begins at the stage 

where a high percentage of our clients have hit a plateau, it's important that we give them enough fuel to 

recover from their workouts. 

Where this can go wrong is that our guidelines are ballpark and can only be ballpark. There is no way to 

determine exactly how individual bodies work with one document, in a lab, we could do this—obviously, a 

limiting factor here. With that in mind, we needed to come up with the best one solution that would fit the 

greatest number of people. 

In my experience, Carrie Wiatt's phased diet plan was the best way to do this. I knew we would run into problems 

with ultrafit people attempting the initial low-carb phase. However, the point is to attempt—the best way we 

could within our limitations—to teach you how to determine what works for your body. The easiest way that I've 

found is to limit carbohydrate intake until performance begins to suffer and then add them back in. Therefore, 

Phase 1 may last two months or two days (you need to determine this for yourself). But through the process, 

you'll learn what carbohydrates actually do for your body and become more sensitive to why and when you should 

eat them. I've used this little "trick" with clients for years, and, especially with women, it's often the one thing 

that will get them off of a plateau. 

The bottom line is that you need blood sugar to perform your best and this comes from eating carbohydrates. 

Low-carb diets can be okay for obese people in their transitioning state, but a well-fueled athletic body burns 

a lot of carbohydrates. This is the reason the P90X plan transitions the way it does. Real athletes do not eat "low 

carb" to perform and it's important to understand this. 

P90X is not a fast-track weight loss solution like other programs. It's an unprecedented fitness solution designed 

to give you a stronger, healthier body that will become leaner and perform better over time. It's not designed for 

weight loss per se. It's designed to increase human performance and improve overall body composition. Trust it.

THERE AR 

Nutrition expert Carrie WlatS, creator of the P90X Nutrition Plan, has developed an indivtoaatized 

approach to healthy eating that has made her a leading lifestyle educator in her work as an 

author, consultant, media personality, and chef. At Diet Designs, her Los Angetes-fcased 

nutrition company. Carrie combines fresh, upscale cuisine with low-fat preparation., portion 

controt, and personalized counseling. After years of practice, Carrie compiled her proven 

techniques ir first book, Eating by Desi :ed Food Personality Type 

Nutrition Plan. Her second successful book, Portion Savvy, presents a 30-day plan for 

controlled eating and food management. Wiatt's ability to bridge the gap between science and 

food circles has made her a sought-after media expert on healthy living. 

As Tony Horton has been quoted, your body doesn't run on exercise. It runs on the food you put 

in your mouth. The goal of this book is to help you learn what kinds of food, how much, and when 

to eat so that you can lose fat, get lean, and get into incredible shape. Be warned. If you want 

real results from your exercise program (AND WE MEAN INCREDIBLE RESULTS!!, skipping this 

nutrition plan is NOT an option. 

Establishing and maintaining the right kind of diet is just as important to your overall success 

as any workout. In fact, some rrt3y consider the diet the toughest exercise—but it is absolutely 

key to achieving your best results. 

Once you incorporate the principles of the P90X Nutrition Plan into your training regimen, you 

will quickly begin to feel better, look better, and without a doubt, perform better. Your cravings 

for unhealthy foods will be greatly reduced. Bye-bye, Twinkies!

THERE ARE 3 PHASES TO IE Y9 0Y iTUjY

THE 

3 PHASES 

L " {e tne PWX exercise program, the P90X Nutrition Guideline Is divided into 3 phases, 

calibrated to move from fast, efficient fat loss iPhase 1) to peak energy (Phase 2) to 

lasting success IPhase 3). The nutritional proportions change with each plan, so it's 

important to follow the instructions for your current plan. 

The nutritional proportions for each of the 3 plans are as follows: 

THERE ARI 

PHASE 

PHASE 1 

FAT SHREDDER 

PHASE 2 

ENERGY BOOSTER 

PHASE 3 

ENDURANCE MAXIMIZER 

GOAL 

Strengthen muscle and shed excess body fat 

Maintain Phase 1 changes with additional 

energy for midstream performance 

Support peak physical performance 

and satisfaction over the long term 

PROTEIN CARBOHYDRATE FAT 

MM 

We have develc 

yours as to whi 

entire prograrr 

PHASE 

Those who are reasonably fit and have more body fat can 

use this phase more easily than someone who is very fit 

and doesn't have a lot of excess body fat to lose. This stage is designed to cut 

down your body fat percentage, and as this happens, your available energy should 

also decrease. Therefore, Phase 1 should only be extended if you need to drop 

more fat and also feel like you have ample energy to push hard during your 

workouts. Conversely, this phase could be shortened by a week or two if your body 

FAT SHREDDER 

1 

fat is already low and you feel like you don't have the necessary energy to get the 

most out of your workouts. 

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THE 

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PHASE 

ENERGY BOOS TER This is more of a well-rounded, long-term, sensible 

eatini 

once you get here. This plan can also be used as long as you like if you're feelint 

great, have plenty of energy, and It seems like you're making overall progress. 

ENDURANCE MAXIMIZER This plan should be earned. It's an athletic 

diet and you'll only need it if you are 

pushing your body to the limit, which you should be if you keep your promise to 

"Bring It. " Of note is that Phase 3 should be tried at . 

in Phase 2. We've seen many people hesitate to move on to this more carb-heavy 

phase for fear that they'll gain weight, ' 

they had more energy, worked out even harder, and had better results. This is important 

to keep in mind. Athletes eat more carbs, and there is a reason that they do. We 

wouldn't put it in the plan if it weren't proven to improve results. 

CUSTOMIZING THE PHASES 

While P90X is designed, as a 90-day program, you 

might choose to alter your choice or timing of one or 

more of the phases. 

DETERMINE YOUR PHASE 

(1) FAT SHREDDER 

(2) ENERGY BOOSTER 

(3) ENDURANCE MAXIMIZER 

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ch plan, so it's 

V 

Y) : : ERE ARE 3 APPROACHES FOR EACH PHASE. 

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FAT 

We have developed three different approaches to ensure proper nutrition for all phases of P90X. The choice is 

yours as to which one will work best for you. Keep in mind that you can siick with one approach throughout the 

entire program, or alternate based on your lifestyle demands. 

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THE PORTION 

APPROACH 

THE MEAL PUN 

APPROACH 

This approach is designed for those who don't have a lot 

of time or patience to prepare a meal thai involves mora 

than one or two steps. It is definitely better suited to 

those who don't like to cook or follow recipes. 

By following the daily meal plans, you'll not only take the 

guesswork out of your daily food preparation, but you'll 

also enjoy a variety of delicious, healthy, and low-fat 

recipes that will provide you with the proper amount of 

nutrition and energy to get the most out of your 

P90X workouts. 

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THE QUICK OPTION 

APPROACH 

We a!! have days when it seems we can't find the time to 

eat, let alone cook. So we've included some quick food 

options that require minimal or no effort, because YOU 

MUST EAT TO SUCCEED WITH P90X. 

DETERMINE YOUR APPROACH 

PORTION [] MEAL PUN ] QUICK OPTION 

HASE 

\ 

JMIZER

I 

YOUR BODY FAT PERCENTAGE 

THE 

Lowering your body fat and increasing lean muscle mass is essential to your overall success. It is imp© snt to 

track your progress by measuring and recording your body fat percentage at the end of each phase. 

To get started, use the body fat measurement you assessed prior to taking your Fit Test (see page 19 of P90X 

Fitness Guide), or simply use a body fat caliper (available at Beachbody.com) and record your results here. 

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Start 

Day 28 

Day 56 

Day 90 

BODY FAT TARGET 

CURRENT 

BODY FAT % 

NOTES 

As your body fat percentage changes during the next 90 days, here's where the 

numbers place you in terms of general targets. 

FIT RANGE ATHLETE RANGE ELITE ATHLETE RAN'3!£ 

: ; Y U-17% 10-13% 

WOMEN 21-24% 16-20% 

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YIYYYYYh 3 NUTRITION LEVELS WITHIN EACH APPROACH. 

iportant to 

Please take a moment to determine your daily nutrition and calorie needs. The data you provide will determine 

how much food you need (and how much you don't need) while you go through P90X. 

f the P90X 

:s here. 

1 

Calculate your resting metabolic rate (RMR). This is 

basically the number of calories you need to breathe, 

pump blood, grow hair, blink—be alive. 

YOUR BODY WEIGHT 

x10 = 

RMR (IN CALORIES) 

Calculate your daily activity burn, the calories required for 

daily movement apart from exercise. 

YOURRMR 

x20% = 

DAILY ACTIVITY BURN 

Keep in mind that all lifestyles aren't created equal. A 

construction worker will have a higher daily burn rate than 

a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do 

some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you 

get going. 

Add the calories required for your 

exercise needs, which we have 

calculated at 600 calories per day for 

YOURRMR 

* 

DAILY ACTIVITY BURN 

+ 600 = 

ENERGY AMOUNT 

the P90X program. Add it all up and 

you've got your energy amount. 

VGE 

Now use your energy amount to determine 

your nutrition level in the table. 

YOUR 

ENERGY AMOUNT 

NUTRITION LEVEL 

Example: A 6-foot, 180-pound man 

1,800-2,399 

1,800 calories/day 

LEVEL 1 

RMR = 180 (body weight in pounds] x 10 = 1,800 

Daily activity burn = 1,800 (RMR) x 20% = 360 

Exercise expenditure = 600 

Energy amount = 1,800 + 360 + 600 = 2,760 

Nutrition level = II 

2,400-2,999 2,400 calories/day 

3,000+ 3,000 calories/day 

YOUR NUTRITION LEVEL= 

LEVEL II 

LEVEL III


While this plan is designed to meet each individual's nutritional 

needs, there are some general rules that should be applied to 

ensure positive results. 

keeping a daily 

journal 

Knowing what, when, and how much to eat plays a vital role in your 

development. In this section you'll also discover healthy ways to 

prepare the foods you choose to eat, and make them taste good so 

you'll WANT to eat them again. Following these guidelines and 

maintaining an eating discipline will optimize your energy level and 

fat-burning ability throughout your P90X workouts. Research shows 

that one of the most powerful ways to successfully change your 

eating habits is to keep a daily journal. By logging your food intake 

as well as your exercise, you keep yourself accountable while also 

creating a space to express your thoughts and feelings. You'll no 

longer have to remember what worked and what didn't. You can look 

back on your log to track your journey and fine-tune your plan to 

your personal experience and needs. You'd be surprised how often 

you find that bad moods are associated with bad foods. 

You'll find a daily journal for each week of P90X included at the back 

of this book. Try to carry your current journal page with you so you 

can track meals as you eat them and jot down thoughts as they arise. 

o/cay 

WHY DIET MATTERS 

A large body of scientific evidence shows that diet and exercise work 

hand in hand to promote fitness and physical performance. One 

reason for this symbiotic relationship is the energy equation. When 

you expend more calories than you consume, you burn body fat (aka 

"stored energy") and build lean body mass—but because you need 

energy to exercise, every calorie you eat must be of the highest 

quality to get you over the hump. 

As Tony says, "The better the car, the better the fuel you need to 

make it run as designed." We are making you into a better car, so it's 

time for some high-octane grub! 

Another reason diet matters is metabolism. A nutrient-dense, 

interval-based eating program keeps your metabolic rate high to 

burn fat at the maximum, even when you're not working out. Finally, 

a healthy diet regulates blood sugar to balance hormonal 

secretions, promoting optimal fat burn and a steady fuel supply. 

All this works together to get you into peak condition in 90 days.

WHEN TO EAT 

It is important to follow a regular eating schedule. First, it keeps 

your blood sugar stable instead of peaking and crashing, which 

can lead to overeating and a general poor feeling. Second, regular 

meals will speed up your metabolism by challenging it to keep 

processing calories, rather than storing them in a game of "feast 

or famine." 

Success in P90X comes to those who eat early and often. You 

should be eating every few hours while you're awake, favoring 

small meals and snacks. Try to finish your last snack 

approximately three hours before you hit the sack. This will help 

keep undigested carbs from being stored as fat. If you do need to 

break this rule, a small protein shake would be the snack of 

choice before bed, as it can help your recovery during sleep. 

okay, let's get started. 

big P90X step... 

Before determining which foods to incorporate into your selected eating plan, 

TOSS THE JUNK! 

Now would be a good time to get rid of all the junk food currently in your 

possession. Foods high in saturated and trans fats, sodium, and sugar should 

be the first to be thrown out (i.e., cookies, pastries, candy, processed meats, 

potato chips, soda, high-sodium frozen foods, canned soups, etc.). You know 

them. You think you love them. They are the problem. Throw them away, and 

don't let anyone give you more. Don't be nice. Don't take a bite. Say: "Thanks, 

but I'm not eating that kind of stuff for 90 days." And by the way, 

congratulations! You're taking this program seriously, and just remember— 

if you think it's junk food, it probably is. 

Yes, we mean it. Throw it away!

1 

WHAT RESULTS TO EXPEC" 

The P90X Nutrition Plan is designed to optimize your exercise 

plan to build strength and lean muscle mass. This dramatic 

change in your physical composition means that you might not 

see a big difference on the scale because often you'll be 

trading fat for lean, strong muscle—and you will not only see 

it, but you will definitely feel the difference in your body. Unlike 

other diets that focus on the relatively meaningless measure of 

weight, you'll use body fat percentage and self-perceived 

energy to guide you to your goal. This program is for real. 

DRINK WATER 

THE NUMBER ONE OBSTACLE 

The number one obstacle to success is underestimating 

portion size. Calories DO count in the energy 

equation, and small errors can add up to big 

disappointments. It's very important to measure each portion 

accurately at every meal, the way we've outlined here. It might 

sound like a lot of work, but after 90 days it will be second 

nature. After 90 days you will know how to eat. Think of this 

plan as a graduate degree in eating, and you'll graduate in only 

three months. 

OTHER "DON'TS" THAT CAN DERAIL YOUR DIET INCLUDE: 

_ Skipping meals and eating off schedule. 

_ Following fads and trends, such as overemphasizing 

certain food groups and completely excluding others. 

_ Not planning your food choices ahead. 

_ Skimping on fruits and vegetables, your natural 

supply of antiaging nutrients. 

Drinking enough water is a vital part 

of any conditioning program, as it 

aids every aspect of bodily function. You should drink at 

least six to eight 12-ounce glasses of noncarbonated water 

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each day. The following water consumption guidelines 

relate specifically to your P90X workout: 

P90X HYDRATION SCHEDULE 

* 12 oz. water two hours prior to exercise 

8-12 oz. water 15 to 30 minutes prior to exercise 

4-8 oz. water every 15 minutes during exercise 

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RECALCULATING YOUR CALORIES 

Even thcic; s: r = pretty bright nincis v.'ere v'-;:::s: : 

•'''-'•.v the fG;-".-'.:L;.t!ori or this diet, thst doesn't 

mean it's perfect for everyone. If you feet that you need to eat either more or less than you've calculated, then 

this really might be the case. 

But first you should try eating the amount you calculated. Your body wilt let you know what's right over time, in 

the beginning it might send you false signals, trying to get you to eat more out of habit, but given a trial period 

it will find its healthy balance of diet and exercise, a more accurate sense of how much you should be eating. 

i'-. etr.L:'. : : re tee ' : -;.• mare then v.:e can pre 'i ' here, EC; there ; r = criE.no: : : " :''.'. re~r ;-: recetoiLate calorie 

needs somewhat, up or down. 

One thing to caution you against is UNDEREATING. If you don't feed your body enough, your metabolism will slow 

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may feel okay generally, but your performance could be lagging. Do not run out of energy. The only time that you 

should drop your caloric intake is if you are working out hard, yet still gaining fat. 

You might actually need to add calories if you feel like you are running out of energy during your workouts, but 

this could also result from eating too far before you exercise. If you decide to eat more, adding as little as 

200-300 calories per day should be enough unless your calculations are way off. This is easily done by adding 

a snack such as nuts or dried fruit, substituting a meal in place of a snack, or adding a P90X protein bar or 

protein shake. 

"BONKING" 

If you're in Phase 1, you could be "bonking" due to lack of carbohydrates in your diet. Bonking is when your body 

simply runs out of stored glycogen during a hard workout and can no longer push beyond its anaerobic threshold. 

This is very common in sports like running and cycling, but it can also happen during routine weight training, 

especially with a low-carb diet, tn this case, adding a serving of a complex carbohydrate like rice, potatoes, or 

bread to any meat during the day will usually do the trick. Complex carbs are stored as liver glycogen to be 

used when necessary, so, unlike sugars, they don't need to be consumed right before you need them in order 

to be effective.

LOW-FAT COOKING 

TECHNIQUES 

Learning just a few basic skills can make you a low-fat chef 

with good habits you'll use for life. Cooking with liquids other 

than fat can trim the fat content of a dish by up to 1,000 

calories. This can have a positive effect on your total health and well-being, and maybe even prevent illnesses 

such as cancer and heart disease. And on top of all that, you can lose lots of weight. 

Refer to these techniques when making the P90X recipes or preparing foods from the Portion Approach. 

Eliminate the fat used in traditional sautes by substituting flavorful liquids for butter, margarine, or oil. Choose 

from chicken or vegetable stock, dry sherry, red or white wine, fruit juice, vinegar, soy sauce, or a combination 

of two or more. 

PASTA AND NOODLES 

t_ Heat 2 tablespoons of liquid in a saute pan over medium-high heat. 

2_ When the liquid begins to steam, add ingredients and stir. 

3_ Continue to saute, stirring frequently, until the liquid in the pan evaporates. 

Quickly add 2 more tablespoons of liquid, stirring to scrape up the glaze at the 

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bottom of the pan. 

4_ Continue to cook, adding liquid as necessary, until done. 

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1_ Always select pasta made without oils or eggs. All the recipes here call for dry, not fresh, pasta. 

2_ Skip adding oil and salt to the cooking water; the sauce provides plenty of flavor and moisture. 

3_ Cook pasta in a large pot of boiling water, adding pasta to the pot gradually so the water continues 

to boil. 

U_ Two ounces of dry pasta yields 1 to 1-1/2 cups cooked, depending on the type of pasta. 

Poultry, meats, and seafood all contain natural fats and can be cooked without any additional oils. Here's how: 

GRILLING, BAKING, AND POACHING 

Z^F 1 Grilling is the fastest cooking method, and is best suited for thicker cuts. Begin with a preheated 

grill or broiler, turning meat over when the grilled side is done (fish should flake, poultry should 

begin to brown). Cook the other side. Depending on thickness, grill 5-7 minutes per side; the 

second side will probably take less time than the first. 

2_ Baking is a slower cooking method. Bake most cuts at 350 degrees for 20-30 minutes. 

3_ Poaching involves a slow simmer in liquid—such as water, stock, or wine—that you can 

flavor with herbs, onions, shallots, or garlic. Poaching is a gentle cooking method that 

works well for delicate cuts like chicken breast, fish filets, and shellfish. In a wide 

saucepan, heat enough liquid to just cover your ingredients until it reaches a very slow 

simmer. Add ingredients in a single layer and cook uncovered 7-10 minutes, or until 

cooked through. 

For added flavor and moisture, brush seafood, meat, or poultry with fresh citrus juice, mustard, Worcestershire 

sauce, soy sauce, or fresh herbs before grilling or roasting. Or use an oil-free marinade—for best flavor, 

marinate at least two hours or overnight in the refrigerator. 

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The Portion Approach was designed to allow you to mix and match the foods of your choice. There 

are NO specific meal plans or recipes for this approach. Just select from the Portion Approach 

foods listed on the following pages and eat the amounts indicated for your nutrition level. Along with 

identifying the right foods to buy, the list shows you which foods fall into which categories, and the 

appropriate portion size equal to one serving. 

For example, if you are in Phase 1 and have determined that you are at nutrition level II, you 

would be allotted a specific number of servings per day from each food group, as follows: 

PROTEINS 

DAIRY 

FRUITS 

VEGETABLES 

7 servings 

3 servings 

1 serving 

4 servings 

1 serving 

CARBOHYDRATES 1 serving 

CONDIMENTS 

2 servings (2 items from the single snack group or 

1 item from the double snack group) PLUS a 

P90X Peak Performance Protein Bar and 

P90X Peak Recovery Formula drink 

2 servings 

Important Note on Snacks: 

Thei s ; :i • two si ack . roups lists m .••.'-• . o, iiois Appr- 

:'••: ibte group 

II :• .etters SOL appear beside • . serving block 

m the single snack group, if the letters DBL. a pear 

double snack group litems 

• 

Additionally ii he wc ds Bar or Drink appear ins 

P90X Peak Performance Protein Bar and P90X Peak Recovery Formula 

sen ings. 

PORTIOfU APPROACH

• 

LL 

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U. 

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I 

u 

u 

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PROTEINS 

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• 

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DAIRY 

FRUITS 

VEGETABLES 

FATS 

CARBS 

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FAT SHREDDER 

DAILY SERVING CHART 

D 

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1 serving 

SNACKS 

PROTEINS 

SGL 

BAH 

DRINK 

m 

• • 

CONDIMENTS 1 

• • • • 

1,800 Calories/Day 

= 

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LEV 

DAIRY 

FRUITS 

VEGETABLES 

FATS 

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DRINK CONDIMENTS 1 


PORTIOrU APPROACI 

15 _

PORTION APPROACH 

During Phase 1, use the following list to determine which 

foods to purchase from the grocery store and how much 

of these foods constitutes one serving. Remember, the 

foods you choose to incorporate in your diet are up to 

you—just make sure the portions fit within the 

parameters of your determined nutrition level. 

FAT SHREDDER 

PORTION APPROACH FOODS LIST 

each serving = 120 cal. 

3 oz_A vocado 

1 tbsp_Cano/a o/7 

1 tbsp_F/axseed o/7 

Olive oil J tbsp 

Olives_4 oz 

PROTEINS 

i i 


3 ozJBoneless, skinless, chicken or turkey breast 

bjzgg whites 

3 oz_F/s/i and shellfish 

3 ozj-lam slices, fat-free 

3 oz_Pork tenderloin 

1/3 cup_Prore/r? powder 

3 oz_Red meat (top sirloin, skirt steak) 

3 oz Red meat, lean 

Soy burger J 

Soy cheese slices_5 

Tofuj oz 

Tuna_2 oz 

Turkey baconJl -«~« 

Veggie burgerj\ 

Veggie dogJ\ 

1 CU| 

i 

• • 

i 

CARBOHYDRATES 

each serving =200 cat. 

DAIRY PRODUCTS 

JilfAfrl* 

el, whole wheat . Pancakes (3.6 oz)j3 

1 cup_6afceri beans Pasta or noodlesj cup 

mns (kidney, black, etc. leatj large each s< 

ran muffin (2.5 oz) Potato (2" x 4-3/4") J\ 

2 siizas J3read (whole wheat, rye, or pumpernickel) QuinoaJ cup 

1 cup_Cerea/.. whole grain Retried beans, low-fat_1 cup 

1 cup_Couscous Rice, brown or wild J cup 

\2J0rackers Sweet potato J medium 

2 -English muffins, whole wheat Tortillas, corn J 

1 cup_Humrnus Tortilla, whole wheat J large 

1 cup_Lenti's Waffles, whole wheat_2 

1 cup Oatmeal Wheat berriesji cup 

each serving = 120 cal.

M 


VEGETABLES 

1 med 

1 cup_.4p< 

1 medium_6afr 

1/4 medium_Cantaloupe 

1 Clip 

1 ozJDried fruit 

1 medium_Grape/>-;!,y' 

1 cup_ Grapes 

1 cue Kiwi 

Mango J/2 medium 

Nectarine J medium 

Orange J large 

PapayaJI2 medium 

1 medium 

Pear J medium 

Raspberries, blueberries. 

Strawberries, slicedjz cu 

Tangerine J medium 

1 cup 

each serving = SO cal. 

'] v'j.) " csMfcsd riij-rryr • ;., 

vegetable juica, 

or vegetable soup 

2 cups = leafy greens 

/Asparagus 

Beefs 

Bokchoy 

Broccoli 

Brussels sprouts 

Cabbage 

Carrots 

Cauliflower 

Celery 

Collard greens 

Cucumber 

Eggplant 

Kale 

Lettuce 

Marinara sauce 

Mushrooms 

Peas 

Peppers 

Spinach 

Sprouts 

Squash (summer or winter) 

String beans 

Tomatoes 

V-8 a juice, low-sodium 

Vegetable soup 

CONDIMENTS 

each serving =2 tbsp = 50 cal. BBQ and other low-fat satices and marinades, fat-free dressings, mustard 

honey, pure fruit jams 

SNACKS 

single serving = 100 cal. 

double serving = 200 cal. 

Single Double 

1 oz_Cheese. /i tage chei 

8 ozCottage c! NutsJ oz •... 

1 oz_Dried fruit P90X Peak Recovery FormulaJ2-\b 

l^rozen fruit bar P90X Peak Perform;!/, 

8 oz_Fruit sorli 4 oz 

12 Mini ->oz 

4 oz_Nonfat frozen yogurt 

\I2J D 90X Peak Performance Protein Bat 

1 tbsp_Peani/t butter with telet. 

1-1/2 oz_S 

1 oz_Turkey jerky 

Zoz_Yogurt, nonfat i 

ORTIOfU APPROACH

I 

GEt 

-s 18

FAT SHREDDER 


Following the daily Meal Plan Approach will take the guesswork out of your daily food 

preparation. You'll enjoy a variety of delicious, healthy, and low-fat recipes that wilt provide 

you with the proper amount of nutrition and energy to get the most out of your P90X workout. 

Prepare the easy-to-follow recipes corresponding to your nutrition level. A shopping list of 

the groceries needed for the Meal Plan Approach is included at the end of each phase for 

your convenience. 

aV—dkaaS !**/

FAT SHREDDER 

MEAL PLAN APPROACH 

-Recipe 

included 

BREAKFAST :.y:y K yyy LUNCH '•,:]-- DINNER BREA1 

IJVIushroom Omelet • t_Protein bar 

1 cup_Fresh strawberries \_Recovery drink 

8 ozJZottage cheese, 1% 

1 Chef Salad- 2 ozJSoy nuts 

& ozJSalmon 

2 tbspJemon-DHI Sauce 

1/2 zupÂsparagus 

1 cup_W/7d rice 

1 cup_Red Pepper Soup 

1 ibsp_Profe/n powder 

!_ Mushro 

1 cup_Fre£ 

12oz_Cott 

1 Protein Shake 

\_Protein bar 

^_Recovery drink 

\_Shrimp Stir-Fry — 

1 tbsp_Sesame seeds 

1 oz Cashews 

1-1/2 ozJString 

cheese 

4 oz_7ur/rey 

2 tbsp_6ravy«« 

1/2 cup_Green »ea/?s 

1 cup_Butternut Squash 

Soup — 

1 tbsp_Profe/n powder 

)AYN_i 

2 slices_7uricey bacon 

1_Chicken Scramble — 

4 ozJFresh-squeezed juice 

IJProtein bar 

1_Recovery drink 

\j2hicken Salad - 

2 cups JSalad greens 

1 cupJVegetable Soup — 

1 tb$p_Protein powder 

2 oz_Soj/ nufs 

6 oz_Halibut 

2 tbsp_Pesfo Sauce 

1 cup JA/ild rice 

1/2 cup_Zucchini 

0M\J 

IJSoy Sausage Muffin 

8 oz Skim milk 

\_Protein bar 

\_Recovery drink 

tjSteak&Arugula Salad •- 

2 tbspJSalsamic Vinaigrette 

1 oz_Turkey jerky 

6 oz_Chicken breast 

2 \bsp_Honey-Chile 

Sauce — 

1 cup_Quinoa 

1/2 cup_Snap peas 

1_SoySa 

12oz SM 

A\J? 

]_Spinach Scramble ~- 

8 ozjSkim milk 

\l2_Grapefruit, medium 

IJProtein bar 

IJêcovery drink 

6 ozJTurkey Burger — 

1-1/2 oz J-ow-fat Swiss 

cheese 

1/2 cup_Coleslaw m 

1 cupjSazpacho —• 

1 t»sp_Profe/n powder 

8 oz JZottage 

cheese, 1% 

6 ozJSwordfish 

2 tbsp_/Wa/?gro-G/r)a/er 

Sauce — 

1 tup JA/ild rice 

1 Artichoke, medium 

1_Sp/nac 

12oz_Sfo 

1_Grapei 

DAY\J? 

1 Protein Shake 

%_Protein bar 


\Jsland Pork 

Tenderloin Salad --• 

1 ozJTurkey jerky 

\_Beef& Broccoli Stir-Fry \ 

1 eup_/W/so Soup 


2 slices_7ur/rey bacon 

1_Cheese Scramble --- 

8 ozJSkim milk 

1/'^Cantaloupe, medium 

— :::• 

%_Protein bar 


\JTuna Salad 


1 cup_C/i/7/ed Cucumber 

Soup f 

8 oz_Coffage 

cheese, 1% 

6 ozJ-emon-Garlic ' 

Chicken — 

1 eup_VW/d rice 

1 cup_/Asparagrus Soup 

1 tbsp_Prote/n powder 

3 slices_ 

1 Chees 

12oz_SA 

1/4_Can

NNER 

..: -Recipe included 

FAT SHREDDER 

IZlsf. 

J3Z222S222 

1 

LEVEL II 

YYr'.Y;-. 

SREAKFAST SNACK LUNCH BYYT::; DINNER 

non 

mon-Dill Sauce 

\sparagus 

Id rice 

:l Pepper Soup ' 

otein powder 

Mushroom Omelet 1_Protein bar \_Chef Salad 

Mp_Fresh strawberries \_Recovery drink 

ozjCottage cheese, 1% 

30 nuts_Pisfach/os 8 ozJSalmon 

3 Xbspjemon-Dill Sauce • 

1 cup_Asparagus 

1 eup_W;7d rice 

2 eups_/?ed Pepper Soup 

2 lbsp_Protein powder 

ey 

avy 

jreen beans 

tternut Squash 

otein powder 

Protein Shake 

\_Protein bar 


\_Shrimp Stir-Fry - 


1 oz Cashews 

3 oz JString cheese 

8 ozJTurkey 

3 tbsp_Gravy 

1 cup_Green beans — 

2 cups_Buffemuf 

Squash Soup *- 


but 

sto Sauce • 

'd rice 

'ucchini 

3 slices_Turicey bacon 

_Chicken Scramble " 

':• oz Jresh-squeezed juice 

Protein bar 

Recovery drink 

^jChicken Salad — 


2 cups_l/egefab/e Soup 


4 oz_Soy nuts 

8 ozjâlibut 

3 tbsp_Pesfo Sauce 


1 cupJZucchini 

ken breast 

mey-Chile 

inoa 

FAT SHREDDER 


.-Recipe 

included 

BREAKFAST 

SNACK 

LUNCH 

SNACK 

DINNER 

IJVlushroom Omelet •-» \_Protein bar 

1 cup_Fresh strawberries '\_Recovery drink 

12 ozjZottage cheese, 1% 

1 Chef Salad - 

30 nuis_Pistachios 

2 02 JTurkey jerky 

10oz_Sa/mon 

4 tbsp_Lemon-DHI Sauce m 

1 mp_Asparagus 


2 cups_Red Pepper Soup - 

3 tbsp_Profe/'n powder 

\JProtein Shake 

%_Protein bar 


^jShrimp Stir-Fry -i 


1 oz Cashews 

3 ozJString 

cheese 

4 oz_Soy nufs 

10 ozJTurkey 

4 tbsp_Gravy •» 

1 cup_Green beans 

2 cups_Buffernuf 

Squash Soup -> 

3 tbsp_Protein powder 

4 slices_7ur/rey baco/7 

\JZhicken Scramble •? 

8 ozJ : resh-squeezed juice 

\_Protein bar 

%_Recovery drink 

^JZhicken Salad —. 

4 cups_Sa/ad greens 

2 cups_l/fe£refab/e Soup 

3 \bsp_Protein powder 

4 oz_Soj/ nufs 

12 ozjZottage 

cheese 

10 oz J-lalibut 

4 tbsp_Pesro Sauce 


1 cupJZucchini 

rrr . • 

l_Sojc Sausage Muffin 

12 oz SAvVn m/Mr 

1_Protein bar 

"\_Recovery drink 

IJSteak&Arugula Salad - 

4 ibsp_Balsamic Vinaigrette • 

3 oz JString 

cheese 

1 oz Cashews 

10 oz_Chicken breast 

4 tbspJ-loney-Chile 

Sauce — 

1 cup_Qu/noa 

1 cup_S/?ap peas 

1 JSpinach Scramble n 


\_Grapefruit, medium 

"\_Protein bar 

'XJrtecovery drink 

10 ozJTurkey Burger — 

3 ozJ-ow-fat Swiss cheese 

2 cups_Coleslaw — 

2 cupsjSazpacho r~ 


12 ozjZottage 

cheese, 1% 


10 ozJSwordfish 

4 tbsp_Mangio-G/n£fer 

Sauce — 

1 cup_l/W/d rice 

'\_Artichoke, medium 

•Wf 

1 Protein Shake \_Proteln bar 


Jsland Pork Tenderloin 

Salad ~ 


1 oz Almonds 

\J3eef& Broccoli 

Stir-Fry — 

2 cups JVIiso Soup — 

3 ibspJProtein powder 

AX_7 

4 slices_ Turkey bacon 

\JZheese Scramble 


\l2J2antaloupe, medium 

x 22 

1_Protein bar 


1_Tuna Salad - 


2 cupsJZhilled Cucumber 

Soup • 

12 ozjZottage 

cheese, 1% 

1 oz Almonds 

10 oz_Lemon-Garlic 

Chicken 

1 e«p_!/V/7d rice 

2 cups_4sparagus Soup " 

3 tbsp_Profe;n powder

PROACH 

1 

NNER 

mon 

non-Dill Sauce m 

laragus 

d rice 

d Pepper Soup m 

otein powder 

key 

avy 

'.en beans 

itternut 

;/7 Soup -y 

otein powder 

ibut 

sto Sauce i 

d rice 

'•chini 

cken breast 

•ney-Chile 

uce 

noa 

ip peas 

ordfish 

mgo-Gihger 

d rice 

ke, medium 

Broccoli 

V 

1-1/2 cups balsamic vinegar 

2 tablespoons fresh lemon juice 

6 tablespoons Dijon mustard 

4 teaspoons shallots, chopped 

4 teaspoons fresh basil, chopped 

2 teaspoons olive oil 

black pepper to taste 

BALSAMIC VINAIGRETTE 

per serving: 

14 Calories (kcal) 

1 g Total Fat 

(42% calories from fat) 

0 g Protein 

2 g Carbohydrate 

0 mg Cholesterol 

71 mg Sodium 

1 CUj 

Serves 16 

Whisk together all ingredients in a small bowl. Store covered in the refrigerator. 

Serv 

1.He 

2. In 

chi 

LEVEL I 

2 tablespoons = 1 condiment 

LEVEL II 

3 tablespoons =1-1/2 condiments 

LEVEL III 

4 tablespoons = 2 condiments 2 tab 

CUMIN VINAIGRETTE 

per 

serving: 

2 tablespoons fresh lime juice 

1/2 tablespoon orange juice 

1/2 tablespoon Dijon mustard 

1/2 teaspoon cumin powder 

1/4 teaspoon salt 

1/8 teaspoon black pepper 

1 tablespoon olive oil 

Serves 2 


7 g Total Fat 


0 g Protein 



329 mg Sodium 

1/2 U 

Whisk together until emulsified. 

Servt 

Stirti 

LEVEL I 

2 tablespoons= 7 condiment 

LEVEL II 


LEVEL III 

4 tablespoons=2 condiments 

LEV 

2tabl 

'\m*J mmmJ

I 

PESTO SAUCE 

1 cup pine nuts 

4 cups fresh basil, packed 

2 tablespoons garlic, chopped 

1 cup fat-free Parmesan cheese, grated 

1/3 cup white cooking wine 

1/3 cup lemon juice 

1/2 cup fat-free chicken broth, low sodium 


per serving: 


4 g Total Fat 


4 g Protein 



110 mg Sodium 

Serves 20 

1. Heat skillet over medium-high heat and toast nuts, turning until golden brown. 

2. In food processor, puree basil, toasted nuts, and garlic. Add Parmesan cheese, wine, lemon juice, and 

chicken broth and process until blended. Add salt to taste and blend. Serve on pasta, chicken, or seafood. 

LEVEL I 

2 tablespoons=1 condiment 

LEVEL II 

3 tablespoons=1-1/2 condiments 

LEVEL HI 

4 tablespoons = 2 condiments 

MANGO-GINGER SAUCE 

1/2 tablespoon olive oil 

1 cup red onion, finely chopped 

1 cup mango, peeled and cubed 

1/2 cup tomato, chopped 

1-1/2 tablespoons fresh ginger, minced 

1/4 cup fresh lime juice 

2 tablespoons orange juice 

2 tablespoons dry sherry 

1-1/2 tablespoons brown sugar 

1-1/2 tablespoons white vinegar 

Serves 8 

per serving: 

46 Calories (kca!) 

1 g Total Fat 


1 g Protein 



3 mg Sodium 

Stir together all ingredients in a nonreactive bowl. Store covered in the refrigerator until ready to serve. 

LEVEL I 


LEVEL II 


LEVEL III 


SAUCES 

25

1/3 cup shallots, chopped 

1/3 cup all-purpose flour 

3 cups fat-free chicken broth, low sodium 


1 teaspoon poultry seasoning 

Serves 10 

par serving: 


trace Total Fat 


4 g Protein 



229 mg Sodium 

Serve: 

1. Saute shallots in some of the broth until soft (see Low-Fat Cooking Techniques). Gradually whisk in the 

flour, adding broth as needed to form a thick paste. 

2. Gradually add the remaining broth, stirring and cooking until thickened. Add the salt and poultry seasoning. 

I.Coal 

if ne 

2. Diss 

3. Add 

4. Add 

5. Rett 

30 rr 

LEVEL I 


LEVEL II 


LEVEL III 


LEV! 

2 table 

HONEY-CHILE SAUCE 

1/4 cup shallots, chopped fine 

2/3 cup honey, slightly warmed 

1/4 cup sherry vinegar 

1 teaspoon pasilla chile powder 

1/4 teaspoon ground cumin 

1-1/2 cups fat-free chicken broth, low sodium 

salt and pepper to taste 

1 teaspoon cilantro, chopped 

Serves 16 3 tablespoons chopped pecans, toasted 

per serving: 


1 g Total Fat 


1 g Protein 



48 mg Sodium 

1 whot 

1/ 

1. Coat a saute pan with cooking spray and place on medium-high heat. Add chopped shallots and saute 

until tender. 

2. Add the honey and vinegar to the pan. Quickly stir in the chile powder, cumin, and broth. Bring to a boil and 

reduce by half. 

Serves 

Cornbir 

3. Transfer sauce to a blender or food processor and blend at high speed until smooth. Season to taste with 

salt ana pepper. Stir in cilantro. Garnish dish with toasted pecans. 

LEVEL I 


LEVEL II 

3 tablespoons = 1-1/2 condiments 

LEVEL III 


LEVI 

2 table

LEMON-DILL SAUCE 

1/2 cup shallots, chopped 

2 cups white wine 

2 tablespoons arrowroot 


6 tablespoons lemon juice 

1 teaspoon lemongrass, minced 

1 tablespoon fresh dill, chopped 

Serves 10 

per serving: 

SS Calories (kcal) 


(0% calories from fail 

3 g Protein 



107 mg Sodium 

1. Coat a targe saute pan with cooking spray and saute shallots until soft (not brown), moistening with wine 

if necessary. 

2. Dissolve the arrowroot in 1/2 cup of the chicken broth. Set aside. 

3. Add remaining wine to shallots and reduce by half. Add remaining chicken broth and reduce by half again. 

4. Add the arrowroot mixture. Transfer the mixture to a food processor or blender and puree until smooth. 

5. Return the sauce io the pan. Add lemon juice and lemongrass and simmer over low heat for about 

30 minutes, until thick. Strain out the lemongrass and stir in the dill. 

LEVEL J 


LEVEL 11 


LEVEL III 


CHILLED CUCUMBER SOUP 

1 whole hothouse cucumber 

1/2 cup red onion, chopped 

3 tablespoons fresh dill, chopped 

1 tablespoon fresh mint, chopped 

1-1/4 cups nonfat plain yogurt 



1/16 teaspoon cayenne 

1/4 tablespoon celery seed 

per serving: 




S g Protein 



191 mg Sodium 

Serves 4 

Combine all ingredients and puree with blender. Chill. Garnish with chopped dill or parsley. 

LEVEL I 


LEVEL II 


LEVEL III 


SAUCESf'SOUPS 

27

ASPARAGUS SOUP 

7-7/4 cups onions, diced 

1/2 teaspoon garlic, chopped 

1-1/2 quarts fat-free chicken broth, low sodium 

1-1/2 pounds asparagus, diced 

1/2 potato, diced 

1 dash salt 

1/2 teaspoon yellow mustard seed 

1 dash 17-spice mix 

Serves 8 1/2 teaspoon dry mustard 

per serving: 




2 g Protein 



1,780 mg Sodium 

28 ounc 

3ct 

1. Saute onions and garlic in 1/4 cup of the chicken broth. 

2. Add asparagus, potato, and remaining stock. Bring to a boil. Reduce heat and simmer 15 to 20 minutes. 

3. Remove soup from heat and puree with a food processor or immersion blender. Return to the pan and 

season with the spices. Serve. 

4. If desired, add protein powder just before serving. 

LEVEL I 

1 cup soup, 

1 tablespoon protein powder = 

1/2 protein, 1 vegetable 

LEVEL II 

2 cups soup, 

2 tablespoons protein powder • 

7 protein, 1 vegetable 

LEVEL III 

2 cups soup, 

3 tablespoons protein powder« 


Serves 

1. Place 

afooc 

2. Add t 

Add! 

Note: A 

protein 

LEVE 

7 cups 

1/2 veg< 

BUTTERNUT SQUASH SOUP 

1 tablespoon shallot, minced 

7 clove garlic, pressed or minced 

3 cups butternut squash, peeled and seeded 

1/2 cup fat-free chicken broth, low sodium 

Serves 3 

per serving: 




3 g Protein 



89 mg Sodium 

1/2 tea 

1A 

Serves 

1. Combine the shallot and garlic in a nonstick saucepan and cook over low heat until translucent, adding a 

little water if necessary to prevent scorching. 

2. Add the squash and chicken broth and simmer until the squash is soft, about 20 minutes. Transfer to a 

blender or food processor and puree. 

3. Return the soup to the pan and place over medium heat until heated through. Serve. 


LHeat 

2. Add 

fori 

3. To si 

4. If de 

LEVEL 1 

J cup soup, 

1 tablespoon protein powder = 


LEVEL II 

2 cups soup, 

2 tablespoons protein powder = 


LEVEL III 

2 cups soup, 



WKÛS^SU^^SSKB^SSKHK^ 

LEVI 

1 cup 

1/2 vet

GAZPACHO per serving: 

28 ounces canned tomatoes, low sodium 

3 cups low-sodium tomato juice 

2-1/2 cups hothouse cucumbers, peeled and diced 

1/2 cup carrots, peeled and diced 

3/4 cup each green and red bell pepper, seeded and diced 

1/2 red onion, diced 

2 shallots 

2 garlic cloves 

1/3 cup red wine vinegar 

1/3 cup fresh lemon juice 

1 teaspoon paprika 

Serves 10 


: •;.: :•-.: /:,•-:. :-•...• 

. ,•?': sr;';,-.-';;-.: y-;... '••..:; 

1 g Protein 

': : J. : :r r:•• r 

.' ryr Chi 'ssiero: 

r 7 rrc o : rrr.rr: ; 

1/4 cup each fresh oregano, basil, and Italian parsley, chopped 

1/4 teaspoon white pepper 

1/4 teaspoon Tabasco sauce or to taste 

1. Place the tomatoes, tomato juice, cucumbers, carrots, green and red peppers, onion, shallots, and garlic in 

a food processor or blender and process until smooth. 

2. Add the vinegar, lemon juice, paprika, oregano, basil, parsley, and white pepper amsJ process to combine. 

Add Tabasco sauce to taste and blend. Chill for several hours before serving. 

Note: Additional protein powder is not recommended for this recipe. If desired, we suggest ths 

protein powder separately with your meal. 

LEVEL 1 

1 cup soup = 

V/." • . = :/--:-Sh- 

LEVEL II 

2 Clips SOUp m 

1 vegetable 

LEVEL HI 

2 cups soup = 

- . r 

• v- '.isire 

MISOSOUP 

1/2 teaspoon dark sesame oil 

1/3 cup shallots, finely chopped 

3 tablespoons miso 

1 quart vegetable stock 

1/4 cup firm silken tofu, diced 

3 tablespoons scallions, sliced for garnish 

per serving: 


iyy "h;'::.,'h- : 


Serves 8 


1. Heat the sesame oil in a saucepan over nedium heat, /-jir -A\~ shallots and cook until translucent. 

2. Add the miso and mix well. Add the vegetable stock and bring to a simmer. Reduce heat to low and simmer 

rrr '..; r : r.;~, 

3. To serve, ladle into bowls and garnish each serving with tofu and scallions. 


LEVEL I 

1 cup soup = 

1/2 vegetable 

LEVEL II 

2 cups soup = 

1 vegetable 

LEVEL III 

2 cups soup = 

1 vegetable 

SOUP 

29

VEGETABLE SOUP 


4 red potatoes, cut into 1-inch cubes 

4 cups onions, quartered 

7 cup carrots, sliced 1 inch thick 

3 cups celery, sliced 1 inch thick 

2 cups zucchini, sliced 7 inch thick 

8 ounces tomato sauce, canned 

2 cloves garlic, minced 

1/4 bunch fresh parsley, chopped 

1/4 bunch cilantro, chopped 

Serves 18 

dash black pepper 

per serving: 




7 g Protein 



377 mg Sodium 

1 cup sk 

1st 

1. In a large stockpot, combine the chicken broth, potatoes, onions, carrots, and celery. Bring to a boil, reduce 

heat to medium-high, and simmer until the potatoes are tender, about 30 minutes. 

Combine 

2. Add the zucchini, tomato sauce, garlic, parsley, and cilantro. Reduce heat to medium-low and cook for 10 to 

15 minutes more, or until the zucchini is just tender. Season to taste with black pepper and serve. 


LEVEL I 

7 cup soup, 

1 tablespoon protein powder - 


LEVEL II 

2 cups soup, 

2 tablespoons protein powder - 


LEVEL III 

2 cups soup, 



LEVE 

7 protel 

RED PEPPER SOUP 

2 cups white wine 

7 onion, finely chopped 

5 roasted red peppers 

2 cups celery, chopped 

7 tablespoon garlic, minced 

2 plum tomatoes, chopped 

1/4 cup tomato paste 


2 tablespoons dried thyme 

per serving: 




3 g Protein 



145 mg Sodium 

1/4 teaspoon each ground white pepper and ground cumin 

Serves 12 

dash salt 

1 cup s 

1-1 

Combin 

1. Heat wine in a large, heavy soup pot over medium heat. Add onion, red peppers, and celery. Cook and stir 

for 3 minutes. Stir in garlic. Cook for 2 more minutes, adding more wine if necessary. 

2. Add tomatoes, tomato paste, and broth; cover and bring to a boil. Reduce heat and simmer for 25 minutes. 

3. Puree soup in a food processor or blender. Return to the pan, add seasonings, and heat through. 


k 

1/2pr, 

LEVEL I 

7 cup soup, 

1 tablespoon protein powder - 


LEVEL II 

2 cups soup, 

2 tablespoons protein powder: 


LEVEL III 

2 cups soup, 

3 tablespoons protein powder •• 


LEVE 

See ab

ter serving: 

lories (kcal) 

ce Total Fat 

ss from fat) 

7 g Protein 

rbohydrate 

Cholesterol 

ng Sodium 

PROTEIN SHAKE-LEVEL 1 

7 cup skim milk 

1 scoop protein powder, such as Beachbody's Whey Protein Powder 

1/2 cup berries 

1/2 banana 

1/2 cup ice 

per serving: 


2 g Total Fat 


27 g Protein 



257 mg Sodium 

oil, reduce 

Combine all the ingredients in a blender. Blend until smooth. 

)kfor 10 to 

ein powder = 

We 

LEVEL I 

7 protein, 7 dairy, 7 fruit 

LEVEL II 

See below 

LEVEL HI 

See next page 

7er serving: 

lories (kcal) 

ce Total Fat 

es from fat) 

3 g Protein 

irbohydrate 

Cholesterol 

mg Sodium 

PROTEIN SHAKE-LEVEL II 


1-1/2 scoops protein powder, such as Beachbody's Whey Protein Powder 

1 cup berries 

1/2 banana 

1/2 cup ice 

per serving: 


2 g Total Fat 


36 g Protein 



322 mg Sodium 


c and stir 

5 minutes. 

ein powder = 

ble 

LEVEL 1 

See above 

LEVEL II 

7 1/2 protein, 1 dairy, 2 fruit 

LEVEL III 

See next page 

BRGAI

PROTEIN SHAKE-LEVEL III 


2 scoops protein powder, such as Beachbody's Whey Protein Powder 

7 cup berries 

1 whole banana 

7 cup ice 


per serving: 


3 g Total Fat 


45 g Protein 



387 mg Sodium 

. 

6 egg whit 

3 oun 

7 

1. Coat a n< 

2. Lightly b 

chicken > 

LEVEL I 

See previous page 

LEVEL M 


LEVEL III 

LEVEL 

2 protein, 1 dairy, 2 fruit 2 protein, I 

SOY SAUSAGE MUFFIN 

2 to 4 soy sausage patties (approximately 80 calories each) 

1 to 2 whole wheat English muffins 

1-1/2 to 4 ounces fat-free mozzarella cheese 

per serving: 


7 g Total Fat 


34 g Protein 




8 egg whit 

3 ount 

3 

1. Coat a nc 

1. Cook soy sausage according to package instructions. 

2. Top the English muffin with the cheese and cook in a toaster oven or under the broiler for 2 to 3 minutes 

or until cheese melts. 

2. Lightly b 

chicken; 

3. Place sausage on one muffin half and top with other half. 

LEVEL I 

2 soy patties, 7 English muffin, 

1-1/2 oz cheese = 7 protein, 

1/2 carbohydrate, 1 dairy 

LEVEL II 

3 soy patties, 1 English muffin, 

3 oz cheese = 2 protein, 

1/2 carbohydrate, 2 dairy 

LEVEL ill 

4 soy patties, 2 English muffins, 

4 oz cheese = 3 protein, 

1 carbohydrate, 2 dairy 

f 

LEVEL 

See above

^ • • • • • • • • • • I 1 • I 

CHICKEN SCRAMBLE- •LYVYL I 

6 egg whites 

3 ounces chicken breast, cooked and diced 

1-1/2 ounces fat-free Parmesan cheese, grated 

1/2 tablespoon fresh basil, chopped 

per serving: 


6 g Total Fat 


49 g Protein 


78 rng Cholesterol 

S78 mg Sodium 

1. Coat a nonstick skillet with cooking spray and place over medium heat. 

2. Lightly beat the agg whiles with a fork and add to the pan. Cook, stirring, until halfway set. Add the diced 

chicken and cook through. Add salt and pepper to taste. Garnish with fresh basil and serve. 

LEVEL J 

2 protein, 1 dairy 

LEVEL II 

•'-••-; !•'•.•.•/•:'-.'• 

LEVEL 111 

See ftextps / 

CHICKEN SCRAMBLE-LEVEL 

8 egg whites 


3 ounces fat-free Parmesan cheese, grated 

2 teaspoons fresh basil, chopped 

per serving: 


6 g Total Fat 


70 g Protein 





2. Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until halfway set. Add the diced 


LEVEL I 

'•:-• : .•;.-;• 

LEVEL II 


LEVEL III 

See next page 

BREAHF 

33

10 egg whites 


4 ounces fat-free Parmesan cheese, grated 

1 tablespoon fresh basil, chopped 

CHICKEN SCRAMBLE-LEVEL III 

per serving: 

59S Calories (kcal) 

8 g Total Fat 

(12%> calories from fat) 

90 g Protein 




8 whole 6; 

3 tab! 


1.In a bow 

2. Lightly beat the egg whites with a fork and add to the pan. Cook, stirring, until halfway set. Add the diced 


2. In a mei 

and coo 

LEVEL I 


LEVEL II 


LEVEL ill 


LEVEL 

See prevh 

CHEESE SCRAMBLE-LEVEL 

6 whole egg whites 

2 tablespoons skim milk 

1-1/2 ounces mozzarella cheese, part-skim, grated 


per serving; 


4 g Total Fat 


34 g Protein 

c r rrrrrry- rrrrr 


450 mg Sodium 

10 whole 

4 tab 

1. In a bowl, lightly beat the egg whites with the skim milk. 

2. In a medium pan coated with vegetable spray, add the egg mixture and cook slightly—then add the cheese 

and cook to desired firmness. 

1. In a bo\ 

2. In a me 

and coc 

LEVEL I 


LEVEL II 

See next page 

LEVEL ill 

see next page 

LEVEl 

See prev

CHEESE SCRAMBLE-LE^ 

: whole egg whites 


3 ounces mozzarella cheese, part-skim, grated 


ig: 

388 Calories /kcal) 

7 g Total Fat 


53 g Protein 



S53 mg Sodium 

1. In a bowl, beat the egg whites with the skim milk. 



LEVEL 1 

See previous ,u .•; 

LEVEL II 


Yr.•'•;.- ijj 

CHEESE SCRAMBLE-LEVEL III 

10 whole egg whites 


4 ounces mozzarella cheese, part-skim, grated 


per serving; 

SOS Calories (kcal) 

9 g Total Fat 


68 g Protein 



845 mg Sodium 

1. In a bowl, beat the egg whites with the skim milk. 



LEVEL I 


LEVEL II 

See above 

LEVEL III 

4 protein, 2 dairy

SPINACH SCRAMBLE-LEVEL 

per 

serving: 

1/2 cup Roma tomato, diced 

7 cup spinach leaves, cleaned and dried 

6 egg whites 

1-1/2 ounces feta cheese, crumbled 



9 g Total Fat 


29 g Protein 



835 mg Sodium 

7 cup F 

2t 

1. In a small nonstick pan coated with vegetable spray, saute tomatoes and spinach until slightly tender. 

Remove and set aside. 

2. Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over low heat until almost set. 

Add the vegetable mixture, cheese, and basil. Cook to desired firmness. 

1. Ina< 

Remi 

2. Whis 

Add! 

LEVEL I 

7 protein, 1 dairy, 1 vegetable 

LEVEL II 

See below 

LEVEL III 

See next page 

LEVE 

See pre 

i 

SPINACH SCRAMBLE-LEVEL II 

per 

serving: 

1/2 cup Roma tomato, diced 

7 cup spinach leaves, cleaned and dried 

8 egg whites 

3 ounces feta cheese, crumbled 



18 g Total Fat 


42 g Protein 




6 egg i 

S3 





1. In a .< 

2. Coat 

cook 

3. Add i 

cook 

LEVEL I 

See above 

LEVEL II 

1-1/2 protein, 2 dairy, 1 vegetable 

LEVEL III 

See next page 

LEVI 

7 prote 

I 

•

per serving: 

SPilY.rr Y Y^.YYI^YY^YYYYY II-IJ 

per 

serving: 

Calories (kcal) 

9 g Total Fat 

dries from fat) 

29 g Protein 

Carbohydrate 

7 cup Roma tomato, diced 

2 cups spinach leaves, cleaned and dried 

10 egg whites 

4 ounces feta cheese, crumbled 

2 tablespoons fresh basil, chopped 




55 g Protein 


I 

ng Cholesterol 

35 mg Sodium 



/tender. 

.almost set. 





LEVEL J 


LEVEL ii 


LEVEL III 

2 proteinj 2 dairy, 2 vegetable 

per serving; 

Calories (kcal) 


dries from fat) 

42 g Protein 

Carbohydrate 

ng Cholesterol 

19 mg Sodium 

MUSHROOM OMELET-LEVEL I 

' egg whites 


3/4 cup mushrooms, sliced 

2 tablespoons green onion, chopped 

1/2 Roma tomato, chopped 

1-1/2 ounces low-fat Cheddar cheese, shredded 

per serving: 


3 g Total Fat 


32 g Protein 



596 mg Sodium 

/tender. 

1. In a small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper. 

I almost set. 

2. Coat a small nonstick saute pan with cooking spray and place over medium heat. Add the vegetables and 

cook until tender. 

3. Add egg mixture and cook until set on the bottom. Sprinkle the cheese over top, fold omelet in half, and 

cook a bit longer until cheese is melted and eggs are set. 

LEVEL I 


LEVEL II 

See next page 

LEVEL III 

See next page 

BREAKFAST 

37

MUSHROOM OMELET-LEVEL II 

per 

serving: 

8 egg whites 


3/4 cup mushrooms, sliced 



3 ounces low-fat cheddar cheese, shredded 


6 g Total Fat 

"19% calories from fat) 

50 g Protein 



966 mg Sodium 

3 ounces 

3 ou 

1. In a small bowl, lightly beat the egg whites with a fork and season to taste with sail and pepper. 





Toss ingr 

LEVEL I 


LEVEL II 

1-1/2 protein, 2 dairy, 1 vegetable 

LEVEL ill 

LEVEl 

2 protein. 

1 condim 

MUSHROOM OMELET-LEVEL ill 

per 

serving: 

10 egg whites 


1 cup mushrooms, sliced 



4 ounces low-fat cheddar cheese, shredded 


8 g Total Fat 


64 g Protein 




4 ounce; 

4 OL 

1. In a small bowl, lightly beat the egg whites with a fork and season to taste with salt and pepper. 



Toss ingr 



LEVEL I 


LEVEL II 

See above 

LEVEL III 

2 protein, 2 dairy, I vegetable 

LEVEl 

See abo\ 

• • •• 

N 38

per serving: 

dories (kcal) 

6 g Total Fat 

ies from fat) 

50 g Protein 

arbohydrate 

Cholesterol 

mg Sodium 

CHEF SALAD-LEVEL i 

3 ounces fat-free turkey breast, chopped 

3 ounces ham, extra lean, low sodium, chopped 

1-1/2 ounces fat-free mozzarella cheese, chopped 


2 cups romaine lettuce, chopped 

1/4 cup hearts of palm, chopped 

1 ounce avocado, diced 

2 tablespoons low-fat ranch dressing 

per serving: 


8 g Total Fat 


50 g Protein 



515 mg Sodium 

bles and 

alf, and 

Toss ingredients together in a bowl and drizzle with dressing. 

LEVEL I 

2 protein, 1 dairy, 1 vegetable, 

1 condiment 

LEVEL 11 

LEVEL Hi 

See next page 

CHEF SALAD-LEVEL II 



3 ounces fat-free mozzarella cheese, chopped 




1 ounce avocado, diced 


per serving; 


9 g Total Fat 


74 g Protein 

18 g Carbohydrate ' 


720 mg Sodium 


LEVEL I 

See above 

LEVEL II 

2 -1/2 protein, 2 dairy, 1 vegetable, 

1 condiment 

LEVEL III 

See next page

CHEF SALAD-LEVEL III 

! 



4 ounces fat-free mozzarella cheese, chopped 

7 Roma tomato, chopped 

2-1/2 cups romaine lettuce, chopped 


2 ounces avocado, diced 



14 g Total F if 

(20% calories from f.,) 

96 g Prok n 

26 g Carbohydrn > 

750 mg Choleste, -I 

913 mg Sodium 

106 

3c 

I Grill 


I. Toss 

driz; 

I 

1 '. 

LEVEL 1 


LEVEL 11 


LEVEL III 


2 condiment 

-EV 

STEAK AND ARUGULA SALAD-LEVEL I 

6 ounces top sirloin 

2 cups arugula 

1/2 pint cherry tomatoes, halved 

1/2 cup canned artichoke hearts, drained 

2 tablespoons balsamic vinaigrette (see recipe in Dressings) 

per serving: 




38 g Protein 



293 mg Sodium 

10 o\ 

1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. 

Cool and cut into 1-inch slices. 

1.G 

2. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plates. Top with the steak and 

drizzle with balsamic vinaigrette. 

2.T 

•J 

LEVEL I 


LEVEL II 

See next page 

LEVEL III 

See next page

per serving: 

'alorles (kcal) 


ries from fat) 

96 g Protein 

Carbohydrate 

J Cholesterol 

1 mg Sodium 

STEAK AND ARUGULA SALAD-LEVEL II 

y ounces top sirloin 


1/2 pint cherry tomatoes, halved 

3/4 cup canned artichoke hearts, drained 


per sen ; 




51 g Protein 

2® g Carbohydrate 


414 mg Sodium 

1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1-inch slices. 



I vegetable. 

J 

.. .-: . y. 

LEVEL if 

2-1/2 protein, 1 

LEVEL 

See be m 

per serving: 

glories (kcal) 

1 g Total Fat 

fas from fat) 

38 g Protein 

arbohydrate 

> Cholesterol 

mg Sodium 

STEAK AND ARUGULA SALAD-LEVEL ill 

10 ounces top sirloin 


1 pint cherry tomatoes, halved 

1 cup canned artichoke hearts, drained 


per serving: 

S95 Calories (kcal) 


(41% calories from tat) 

68 g Protein 



547 mg Sodium 

1. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Cool and cut into 1-inch slices. 

teak and 



LEVEL 1 


LEVEL II 

See above 

LEVEL 111 


LUHJCH 

41

TUNA SALAD-LEVEL I 

6 ounces tuna, canned 

3/4 ounce low-fat mayonnaise 

1/2 teaspoon lemon zest 

squeeze of lemon 

1 tablespoon carrots, shredded 

7 tablespoon celery, chopped 

1 tablespoon green onion, chopped 

7 teaspoon celery seeds 

per serving: 


5 g Total Fat 

17% calories from fat) 

44 g Protein 

; : . r -; r 


i-,4 ryr ,:'••: ;. r ::. 

10 ounces 

1-1/4 

1 

- 

Drain canned tuna and place in a small bowl. Add mayonnaise and mix thoroughly. Then add lemon zest, 

lemon juice, carrots, celery, green onions, and celery seeds. Blend together. 

Drain cam 

lemon juic 

LEVEL I 

2 protein, 7 fat 

LEVEL H 

•1: 5 • r '. ,; ; 

LEVEL ill 

See next page 

LEVEL 

See previ 

TUNA SALAD-LEVEL II 


1 ounce low-fat mayonnaise 

3/4 teaspoon lemon zest 


2 tablespoons carrots, shredded 

2 tablespoons celery, chopped 


1-1/2 teaspoons celery seeds 

per serving: 


7 g Total Fat 


59 g Protein 



44" ."::.: .'•:.':•. •:: 

6 ounces 

2 tat 



Poach cr 

ready to 

LEVEL 

See above 

LEVEL II 

2-1/2 protein, 1 fat 

LEVEL HI 

See next page 

LEVE 

2 proteh 

CH

per serving: 

TUNA SALAD-LEVEL ill 

per 

serving: 

alories (kcal) 

5 g Total Fat 

ies from fat) 

44 g Protein 

'arbohydrate 

1 Cholesterol 

mg Sodium 


1-1/4 ounces low-fat mayonnaise 

1 tablespoon lemon zest 


3 tablespoons carrots, shredded 

3 tablespoons celery, chopped 


2 teaspoons celery seeds 


10 g Total Fa: 


75 g Proieir 


So mg Cholesterol 

549 ma Sodium 

i zest, 



LEVEL 1 


LEVEL 11 


LEVEL 111 

3 protein, 1 fat 

•:' r:: r ;: 

dries (kcal) 

g Total Fat 

?s from fat! 

'9 g Protein 

rbohydrate 

Zholesterol 

ng Sodium 

6 ounces boneless, skinless chicken breast halves 

2 tablespoons low-fat mayonnaise 

3/4 tablespoon Dijon mustard 

2 tablespoons green onions, diced 


1/8 teaspoon fresh dill 

1/4 cup celery, diced 

CHICKEN SALAD-LEVEL I 

per serving: 


S g Total Fat 


32 g Protein 



257 mg Sodium 

rest, 

Poach chicken; cool and dice. Gently combine the chicken with the remaining ingredients and chill until 

ready to serve. 

LEVEL I 

2 protein 

LEVEL II 

See next page 

LEVEL III 

See next page 

LUOICH 

43

CHICKEN SALAD-LEVEL II 

per 

serving: 


2-1/2 ounces low-fat mayonnaise 

7 tablespoon Dijon mustard 

2-1/2 tablespoons green onions, diced 







43 g Protein 



361 mg Sodium 

16 ounct 

1/2 

Serves A 



1. Prehe; 

2. Stir to 

3. Heat 1 

4. Stir to 

and co 

LEVEL I 


LEVEL II 

2-1/2 protein 

VEL III 


3 ounces low-fat mayonnaise 

1-1/2 tablespoons Dijon mustard 

1/3 cup green onions, diced 




CHICKEN SALAD-LEVEL III 

per serving: 




59 g Protein 



544 mg Sodium 

1/2 oran 

1 CL 

1. Peel a 

2. Toss s 

3. Prepai 

4. Mounc 



LEVEL I 


LEVEL II 

See above 

LEVEL III 

3 protein 

LEVEl 

2 proteir 

44

I:Y 'Y ; iy wma ii-mmdLWfi 

16 ounces pork tenderloin, lean 


1/4 teaspoon pepper 

1/2 teaspoon chile powder 

1/2 teaspoon ground cumin 

1/2 teaspoon cinnamon 


1/4 cup brown sugar, packed 

1/2 tablespoon fresh garlic, finely chopped 

1/2 tablespoon Tabasco sauce 

Serves 4 

1. Preheat oven to 350 degrees. 

2. Stir together salt, pepper, cumin, chile powder, and cinnamon, then coat pork with the spice rub. 

3. Heat 1 tablespoon oil in a 12-inch skillet over moderately high heat and brown pork, turning, about 4 minutes. 

4. Stir together brown sugar, garlic, and Tabasco and pat onto top of tenderloin. Place pork in a roasting pan 

and cook in the oven for 20 minutes. 

ISLAND PORK TENDERLOIN SALAD-LEVEL I 

per 

serving: 

1/2 orange, peeled and cut 

1 cup fresh spinach 

1/2 red bell pepper, cut lengthwise into thin strips 

1 tablespoon golden raisins 

1 cup Napa cabbage, shredded 

6 ounces Island Pork Tenderloin 




39 

9 Protein 

5 ? 9 Carbohydrate 

2 tablespoons cumin vinaigrette (see recipe in Dressings) ' '* m S Cholesterol 

781 mg Sodium 

1. Peel and cut oranges crosswise into 1/4-inch thick slices and set aside. 

2. Toss spinach, cabbage, bell pepper, and raisins in a large bowl. 

3. Prepare the dressing. 

4. Mound salad mixture on a large plate. Arrange pork and orange slices on top and drizzle with dressing. 

LEVEL I 

2 protein, 1/2 fruit, 1 vegetable 

LEVEL II 

See next page 

LEVEL ill 

See next page 

LUfUCH 

'•'•" J'J. •••-'.- 

45 ,

ISLAND PORK TENDERLOIN SALAD-LEVEL II 

persenjng: 

3/4 orange, peeled and cut 

1-1/2 cups fresh spinach 

882 

Calories 

3/4 red bell pepper, cut lengthwise into thin strips ' 7 9 Total Fat 

2 tablespoons cup golden raisins 

1-1/2 cups Napa cabbage, shredded 

8 ounces Island Pork Tenderloin 

(kcal) 

per serving: 

dories (kcal) 

7 g Total Fat 

: es from fat) 

52 g Protein 

irbohydraie 

Cholesterol 

mg Sodium 

SHRIMP STIR-FRY-LEVEL I 

6 ounces shrimp, peeled 

1/4 tablespoon low-sodium soy sauce 


1/2 teaspoon rice vinegar 

4 g Total Fat 

1/4 cup fat-free chicken broth 

1/4 teaspoon garlic, minced 

(S% calories from fat) 

1/4 teaspoon ginger, minced 

44 g Protein 

1/2 cup red onion, sliced in wedges 


1/2 cup broccoli florets 


1-1/4 cups snow peas, trimmed 

1-1/2 cups mushrooms, halved 

1/4 cup yellow bell pepper, cubed 

1/4 cup canned water chestnuts, 

552 mg 

drained 

Sodium 

per 

serving: 

essing. 

1. Rinse shrimp and drain well. 

2. Heat the soy sauce, rice vinegar, and 2 tablespoons of the chicken broth in a saute pan over medium heat. 

Add the garlic and ginger and saute until tender. 

3. Add all the vegetables to the pan and continue to saute, stirring and adding more broth as necessary. 

Add shrimp when the vegetables are halfway cooked and saute until the vegetables are tender and the 

shrimp are opaque. 

LEVEL 1 


LEVEL II 

See below 

; 

i L I i J 

See next page 

ier serving: 

Tories (kcal) 

g Total Fat 

3s from fat) 

; 3 g Protein 

rbo hydrate 

Cholesterol 

ng Sodium 

SHRIMP STIR-FRY-LEVEL II 

per serving: 




3/4 teaspoon rice vinegar 

5 g Total Fat 




61 g Protein 



3/4 cup red onion, sliced in wedges 


3/4 cup broccoli florets 


920 mg Sodium 

1-3/4 cups mushrooms, halved 


1/2 cup canned water chestnuts, drained 

ssmg. 







/egetable 

LEVEL 1 

See above 

LEVEL II 

2-1/2 protein, 1-1/2 vegetable 

LEVEL ill 

See next page 

LUfUCH 

47

SHRIMP STIR-FRY-LEVEL III 

per serving: 




1 teaspoon rice vinegar 

6 g Total Fat 




~: ~ ": :\:-:y- 


1 cup red onion, sliced in wedges 


7 cup broccoli florets 

.-•?'•. '.:: .'. ' r. r.r'-f ." 


• ;-: .--: - • - .,-- 

2 cups mushrooms, halved 



S< 







1 

2 

••; 

LEVEL I 


LEVEL II 


LEVEL 111 


TURKEY BURGER-LEVEL I 

per 

serving: 

6 ounces ground turkey breast 

1-1/2 tablespoons sourdough bread crumbs 

3 tablespoons low-fat buttermilk 

2-1/4 teaspoons green onions, minced 

2-1/4 teaspoons parsley, chopped 

1/4 teaspoon Dijon mustard 

1 dash Worcestershire sauce 





37 g Protein 



252 mg Sodium 

1. Preheat the grill or broiler. 

2. Combine all ingredients and form into patty. 

3. Grill until cooked through, 7 to 10 minutes per side. 

r 

LEVEL I 

7 protein 

LEVEL II 

See next page 

LEVEL III 

See next page 

48

' serving: TURKEY BURGER-LEVEL 11 


2 tablespoons sourdough bread crumbs 


3 teaspoons green onions, minced 

3 teaspoons parsley, chopped 


2 dashes Worcestershire sauce 

2 dashes black pepper to taste 

per serving: 




49 g Protein 



351 mg Sodium 




LEVEL I 


LEVEL II 

2-1/2 protein 

LEVEL HI 

See below 

TURKEY BURGER-LEVEL III 


2-1/2 tablespoons sourdough bread crumbs 


3-3/4 teaspoons green onions, minced 

3-3/4 teaspoons parsley, chopped 


2 dashes Worcestershire sauce 

2 dashes black pepper to taste 

per serving: 




61 g Protein 



443 mg Sodium 




LEVEL I 


LEVEL II 

See above 

LEVEL III 

3 protein 

49

BEEF AND BROCCOLI STIR-FRY 

per 

serving: 

r 

3 

1/4 cup soy sauce 

1/2 red onion, sliced 


cups 

7. 

1 tablespoon garlic, minced 

1-1/2 pound top sirloin steak, sliced 7 inch thick 

1 tablespoon sesame oil 

2 tablespoons rice vinegar 

1 tablespoon ginger, minced 

4 cups broccoli florets 

Serves 4 

8 ounces dried soba noodles 



46 g Protein 




1. Bring 2 quarts of water to a boil. 

2. Meanwhile, heat a small amount of soy sauce in a large saute pan, add the onions and garlic, 

and saute until opaque. 

3. Add beef and saute, turning often with tongs, for 7 to 10 minutes. Stir together the oil, vinegar, 

and ginger and add to the saute mixture. 

4. Blanch broccoli in the boiling water (or microwave on high, covered and vented, for 2 minutes}. 

Add to the meat mixture and keep warm. 

5. Prepare soba noodles according to package directions. Drain, toss with the beef and broccoli, and serve. 

Servet 

I.Com 

2. Com 

3. Poui 

LEVEL I 

7-1/2 cups = 

2 protein, 1 carbohydrate, 1 vegetable 

LEVEL II 

2 cups = 

3 protein, 1 cartoohydrate, 1 vegetable 

LEVEL 111 

2-1/2 cups m 

3 protein, 1 carbohydrate. 

1 vegetable 

LEVI 

1/2 cut 

1/2 vet 

LEMON-GARLIC CHICKEN 

per 

serving: 


2 tablespoons molasses 

2 teaspoons Worcestershire sauce 

4 garlic cloves, chopped 

2 pounds boneless, skinless chicken thighs 



lemon wedges 

parsley sprigs 

Serves 3 


4 g Total Fat 


21 g Protein 



219 mg Sodium 

1. Combine first 4 ingredients in a nonreactive dish and add chicken. Cover and marinate in refrigerator 

1 hour, turning occasionally. 


3. Remove chicken from dish, reserving marinade, and arrange in a shallow roasting pan coated with 

cooking spray. Pour reserved marinade over chicken; sprinkle with salt and pepper. 

4. Bake at 425 degrees for 20 minutes, basting occasionally with marinade. Bake without basting for 20 

mirrates more or until chicken is done. Serve with lemon wedges and garnish with parsley, if desired. 

LEVEL I 

6 ounces = 

2 protein 

LEVEL II 

8 ounces = 

2-1/2 protein 

LEVEL III 

70 ounces = 

3 protein 

50

:iH Y.rYY7 

3 cups green cabbage, shredded 

7 cup red cabbage, shredded 

1 cup jicama, julienned 

1/2 red onion, finely chopped 

2 Red Delicious apples, finely diced 

1/2 cup fat-free mayonnaise 

1/3 cup white vinegar 

2 tablespoons plus 2 teaspoons fructose 

2 tablespoons plus 2 teaspoons Dijon mustard 

1-1/2 teaspoons caraway seed 


pinch white pepper 

Serves 12 

per serving: 




0 g Protein 



171 mg Sodium 

1. Combine the vegetables and apples in a large bowl and mix well. 

2. Combine the remaining ingredients in a small bowl and mix well to make dressing. 

3. Pour the dressing over the slaw and toss until evenly coated. Cover tightly and chill before serving. 

1/2 cup = 

1/2 vegetable 

LEVEL II 

1 cup = 

1 vegetable 

LEVEL ill 

2 cups = 

2 vegetable 

5! „.

KlrimikWilaJrltFiTH! 

PHASE 




foods listed on the following pages and eat the amounts indicated for your nutrition level. Along with 



For example, if you are in Phase 2 and have determined that you are at nutrition level II, you 


; ;r r>ir 6 servings 

DAIRY 

FRUITS 

VEGETABLES 

2 servings 

1 serving 

3 servings 

1 serving 

CARBOHYDRATES 3 servings 

CONDIMENTS 

2 servings 

1-1/2 serving 3 

(2 items from the single snack group or 

1 item from the double snack group) PLUS 

a P90X Peak Performance Protein Bar and 



There are Src listed in your Portion Ai 

double group. 

' ' ' r ;•-•'-.: i z -.'••••-• ;• '' • • • • 

• : stters SOL appear Reside 3 2 .••; ing blocti on vour Portion Char.-. 

single snack group. • ;OBL appear 

1 item from the double snack group 

>u can ha 

Additionally, if the words Bar Drink appear in 

P90X Peak Performance Protein Bar and P90X Peak Recovery Formula : 

snack servings. 

I 

PORTIOfU APPROACH

LU 

a 

LU

LEVEL; 

rn 

s 

W 

m 

a 

p- 

m 

en 

33 

c 

H 

to 

O 

> 

as 

•< 

T) 

=a 

o 

-H 

m 

2 

01 

m

•UH.Ul.lÛJ^MÎ 


foods to purchase from the grocery store, and how much 


foods you choose to incorporate in your diet are up to 

you—just make sure the portions fit within the 

parameters of your determined nutrition level. 

FATS 

mhi Y 

ALL LEVELS 



each serving =120 cal. 

3 az_Avocado Olive oil J tbsp 

1 tbsp_Cano/a oil OHves_U oz 

1 KhzpJFlaxseed oil 

j 

PROTEINS 


1 ci 

CARBOHYDRATES 


| 

each s 



PORTIOnj APPROACH

PROACH 

1 medium_.4pp/e 

1 cup_Apricots 

1 medium JBanan a 

1/4 medium_Caofa/oupe 

1 cupjZherries 

1 azJOried fruit 

6 ozj^resh-squeezed juice 

1 medJum_Grapefn//f 

1 cup_ Grapes 

1 cap Jiiwi 

1/2 medium_Mango 

Nectarine J medium 

Orange J large 

Papaya_l/2 medium 

Peach J medium 

Pear J medium 

Raspberries, blueberries, 

bladkberriesj cup 

Strawberries, slicedJl cups 


Watermelon \ cup 

VEGETABLES 


1 cup = cooked vegetables, 

vegetable juice, 



Asparagus 

Bok choy 

Broccoli 

ssels sprouts 

Cabbage 

Carrots 

Cauliflower 

Celery 

Collard greens 

Cucumber 

Eggplant 

Kale 

Mushrooms 

Peas 

Pe 

Sp.,.. 

Sprouts 


String beans 

Tomatoes 

V-8" juice, low-sodium 

Vegetable soup 

CONDIMENTS 

each serving = 2 tbsp = 50 cal. 

BBQ and other low-fat sauces a 

mustard, honey, pure fruit jams 

•arinades, fat-free dressings, 

SNACKS 

single serving = 100 cal. 


Single 

8 oz_Cottage cheest 


1/2_P90X Peak Pedormance Protein Bar 

1 tbsp_ Peanut butter with celery sticks 

3 cups_Popcorn, lite 

1 large_Prefze/, sourdough 

2 oz JSoy nuts 

1-1/2 ozJString cheese 


••rt, nonfat plain 

Cheese, low-tat J 02 with crackersjb 

Cottage cheese, 1%J2 oz 

HummusJ tbsp with cai 

Nuts J oz 

P90X Peak Performance Protein Bar J 

P90X Peak Recovery Formula 12-1 b oz 

Soy nuts J oz 

String cheese_3 02 

Turkey jerky_2 oz 

Yogurt, nonfat 

PORTIORJ APPROACH

. 58 

GE

MEAL PLAN APPROACH

-Recipe 

EN 

included 

BOOSTER 


2 

LEVEL I 

PHASE 

SNACK 

LUNCH 

4 4ihM], 

DINNER 

REAKF 

1 cup_Oafmea/ 



1/2 oz_Raisins 

1_Profe/n bar 

1 JRecovery drink 

\JShrimp Pasta 

Pomodoro — 

8 oz_Cottage 

cheese, 1% 

boz_Extra-lean burger patty 

1-1/2 ozJow-fat melted cheece 

2 cups_Sa/ad greens w/ 

cucumber and tomato is 

2 tbspJJressing (your choice) 

1/2 cup_Fresh berries 

up_Oatmeal 

ttJSkim milk 

hsp_Protein 

I nJHaisins 

IJA/hole wheat bagel 

8 oz_Cottage cheese, 1% 

IJDrange, medium 

Protein bar 


1 Grilled Chicken Burrito — 1 oz Turkey 

jerky 

6 ozj-lalibut 

2 tbspJSauce (your choice) 

i_Artichoke, medium 

] Whole whea 

8 cz_Cottage cl 

1 Orange, met 

lii. • .... 

' DAY\Jf 

\JPear and Granola 

Muffin — 

8 ozJSIonfat yogurt 

1 cupJStrawberries, 

sliced 

\_Proteln Shake — 

(see Phase 1 recipes) 

Protein bar 


\_Piotein bar 

1 JRecovery drink 

Tuna Roll-Up: 

& ozJTuna Salad — 


\JNhole wheat tortilla 

1/4 cup_Spro«fs and 

diced tomatoes 

m 

Turkey Breast Sandwich: 

6 ozJFat-free turkey breast 

2 slices_.M/77o/e wheat toast 

1 leaf_Z.effuce 

2 slices Tomato 

8 oz_Cottage 

cheese, 1% 

8 oz_Nonfat 

plain yogurt 

6 oz JZhicken breast 

2 tbsp_Sauce (your choice) 

2 cupsJWushroom, 

zucchini, and 

onion saute 

3 oz_Grated Parmesan 

cheese 

6 ozJSalmon 

2 tbsp JSreen Apple 

Salsa ••-•• 

1 cup_Asparagus 


2 tbsp_Dressing (your choice! 

i 

1J*earand Gri 

Muffin - 

8 ~_Nonfatyo. 

1 loJStrawbei 

DAV 

i Protein Shak 

(see Phase 1 re 

' 

ZJA/hole wheat waffles 

1/2J3anana, medium 

2 tbspJ.ow-sugar 

maple syrup 

8 oz Skim milk 

l_Protein bar 


1 JZhicken Pita 


6 ozJGrllled Ahi Tuna 

Salad 

2 tbspJime-Soy 

Vinaigrette ?? 

l_ Whole wheal 

JBanana, m. 

. ispjow-sug 

maple s] 

i JZ Skim milk 

b—Egg whites 

1J3reakfast Potatoes •=> 

8 oz_Cottage cheese, 1% 

6 ozJFresh-squeezed 

juice 

\JProteln bar 

1 ^Recovery drink 

White Bean and 

Tuna Salad • 

1 tbsp_Peanuf 

butter w/celery 

sticks 

6 ozjtalian Meatloaf - 

2 cupsJSpinach and 

romaine salad 

1-1/2 ozJMozzarella 

cheese, cubed 

2 tbsp_0ressmg (your choice; 

Egg whites 

. Breakfast Pol 

zJZottage ch 

. i_Fresh-squt 

Z_Pancakes, 3.6 oz 

2 tbsp_Z.ow-su£rar 

maple syrup 

1 cupJ3lueberries 


1 tbsp_Profe/'n powder 

—N.60 

JProtein bar 


1 JZhicken Caesar Salad 

2 tbsp_Caesar Dressing « 


cheese 

6 oz_P/7ef mignon 

2 tbsp_Pear and 

Peppercorn Sauce 

1 cup_Portobello 

mushrooms 

.. Pancakes, 3.6 

zsvjow-sug 

maple sy 

:ip_Bluebem 

:zJ5kim milk 

utsp_Protein r.

Recipe 


included 


LEVEL II 

PHASE 2 

SNACK 

LUNCH 

SNACK 

DINNER 

i-lean burger patty 

ow-fat melted cheese 

lad greens w/ 

imber and tomatoes 

>ssing (your choice) 

esh berries 

r )atmeal 

S oz_ 'him milk 

1 tb= Protein powder 

1/2 c Raisins 

•JProtein bar 

JRecovery drink 

\JShrimp Pasta 

Pomodoro — 

1 ozjow-fat 

cheese w/ 

i Crackers 

9 ozJExtra-lean burger patty 

3 nzjow-fat melted cheese 

\J3aked potato, medium 


cucumber and tomatoes 

3 \bsp_Dressing (your choice) 

1/2 cup_Fresn berries 

but 

nee (your choice) 

oke, medium 

X i 

Whole wheat bagel 

Boz. Cottage cheese, 1% 

JkOrange, medium 

JProtein bar 


\_Grilled Chicken Burrito - 

1 cup_Gazpacho — 

Csee Phase 1 recipes) 

4 XbspJ-lummus w/ 

carrot sticks 

9 oz J-lalibut 


JArtichoke, medium 

1 cup JA/heat berries 

ken breast 

'ce (your choice) 

ishroom, 

ichini, and 

ion saute' 

3d Parmesan 

;e 

..Pear and Granola 

Muffin - 

6 oi Nonfat yogurt 

1 c JStrawberries, sliced 

JProtein bar 


Tuna Roll-Up: 

9 oz_Tuna Salad — 


IJA/hole wheat tortilla 

1/4 cupJSprouts and 

diced tomatoes 

3 cups Jite popcorn 


cheese 

9 oz JZhicken breast 


2 cups_Mushroom, zucchini, 

and onion saute 

6 oz JStated Parmesan cheese 

1 cup_Brown rice 

on 

en Apple 

ta 

iragus 

3d greens 

sing (your choice! 

!_ Protein Shake — 


1 JProtein bar 


Turkey Breast Sandwich: 

9 oz_Fat-free turkey breast 

2 slices_H'/7o/e-iv/7eat toast 

1 leaf_Lettuce 

2 s\ices_Tomato 

1 cup_Vegetab/e Soup • 


8 oiJMonfat 

fruit-flavored 

yogurt 

9 ozJSalmon 

3 tbsp_Green Apple Salsa 

1 cupjteparagus 

]J3aked potato, medium 


3 'fr,so_Dressing (your choice) 

oAhi Tuna 

•""' 

i-Soy 

igrette ~> 

. Whole wheat waffles 

- Banana, medium 

3 ibsp_i.ow-sugar 

maple syrup 

:zJ3kim milk 

1 Protein bar 

1 Recovery drink 

1 Chicken Pita — 1 oz J~urkey jerky 

IJSourdough 

pretzel 

9 oz JSrilled Ahi Tuna Salad 

3 tbsp_Um8-Soy Vinaigrette 

\JNhole grain roll 

Meatloaf — 

ach and 

line salad 

zzarella 

ese, cubed 

ng (your choice) 

_Egg whites 

J3reakfast Potatoes «- 

:z_Cottage cheese, 1% 

:z_Fresh-squeezed juice 

)_Protein bar 

]_Recovery drink 

JWhite Bean and Tuna 

Salad — 

1 tbsp_Peanuf 

butter w/celery 

sticks 


9 ozJtalian Meatloaf — 

\J3aked potato, medium 

3 cups_Spi'nach and romaine 

salad 

3 ozJVIozzarella cheese, cubed J 

3 tbsp_Dressf'n

-Recipe 


included 


2 

LEVEL III 

PHASE 

BREAKFAST 

SNACK 

SNACK 

INNER 

1 cupJZatmeal 



1/2 oz_Raisins 

1 _Protein bar 

^ JRecovery drink 

XJShrimp Pasta 

Pomodoro g 

1 cupJMelon 

1 oz Jow-fat 

cheese w/ 

t_Crackers 

°>J5ourdough 

pretzel 

12 ozjzxtra-lean burger patty 

3 oz Jow-fat melted cheese 

JBaked potato, medium 


cucumber and tomatoes 

4 tbsp_Dress/n

'-..Extra-lean J!Jrger 

-Low-fat m&,,dene* 

*ed potato,,, edim 

K-Saladgre:.is w 

'cumber anch ornate 

^-Dressing (, 0Ur ch 

'jp_Fres/7 bemes 

_Halibut 

âucetyowchoicei 

•ichoke, medium 

.Wheat berries 

ctarine, medium 

Chicken breast 

Sauce (your choki, 

^Mushroom, 

hini, and onion sauti 

rated Parmesan cheese 

Brown rice 

lalmon 

Green Apple Salsa. 

\sparagus 

d potato, medium 

Salad greens 

Messing (your choice? 

Med Ahi Tuna Salad v- 

ime-Soy Vinaigrette - 

' grain roll 

>ian Meatloaf 

potato, medium 

oinach and 

maine salad 

arella cheese, cubed 

•ssing (your choice! 

f mignon 

irand 

oercorn Sauce 

obello 

irooms 

I rice

CAESAR DRESSING 

per 

serving: 


2 tablespoons red wine vinegar 

7 teaspoon olive oil 

2 teaspoons anchovy paste 

7 teaspoon black pepper 

1-1/2 tablespoons garlic, minced 

1-1/2 teaspoons Worcestershire sauce 

1/4 cup fat-free Parmesan cheese 

6 ounces nonfat ricotta cheese 

1 tablespoon nonfat mayonnaise 

1 tablespoon balsamic vinegar 

Serves 8 


2 g Total Fat 


5 g Protein 



121 mg Sodium 

3 plum 

1c 

Combine all ingredients in a blender or food processor and process until smooth. 

See Chicken Caesar Salad recipe. 

LEVEL I 


LEVEL II 


LEVEL III 


LIME-SOY VINAIGRETTE 

7 cup rice vinegar 

1/2 cup low-sodium soy sauce 

1/2 cup fresh lime juice 

4 teaspoons dark sesame oil 

2 teaspoons lemon zest 

2 teaspoons fresh ginger, minced 

4 cloves garlic, minced 

per serving: 


7 g Total Fat 


1 g Protein 

i 



300 mg Sodium 

Serves 16 

Serve: 

Una 

Combine all ingredients in a blender or food processor and process until smooth. 

2. Add 

and 

LEVEL I 


LEVEL II 


LEVEL III 


LEVE 

2 table: 

DRGSSiaiSS

GREEN APPLE SALSA 

per 

serving: 

3 plum tomatoes, chopped 

1 cup Granny Smith apples, chopped 


1/2 cup cucumber, chopped 


1/2 cup corn kernels, chopped 


1/2 cup red bell pepper, chopped 

1 g Protein 

1/4 cup green onions, chopped 


1/4 cup red onion, chopped 


2-1/2 tablespoons fresh cilantro, chopped 

'163 mg Sodium 

1-1/2 tablespoons fresh lime juice 

1 tablespoon jalapeho, seeded and chopped 

1 tablespoon balsamic vinegar 

1-1/2 teaspoons sugar 


1/2 teaspoon ground black pepper 

Serves 16 

Combine all ingredients, stirring well. Serve at room temperature or chilled. 

LEVEL 1 


LEVEL li 


LEVEL Hi 


7 cup orange juice 

7 tablespoon flour 

2 medium pears 


1 teaspoon peppercorns, crushed 

1/4 teaspoon ground nutmeg 

PEAR AND PEPPERCORN SAUCE 

per serving: 




1 g Protein 



24 mg Sodium 

Serves 8 

1. In a small saucepan blend orange juice and flour, and bring to a boil. Simmer until reduced to 3/4 cup. 

2. Add pears, mustard, peppercorns, and nutmeg and continue cooking for several minutes until blended 

and thickened. 

LEVEL I 


LEVEL II 


LEVEL III 


SAUCES

3/4 cup canned pear nectar 

2 egg whites 

PEAR AND GRANOLA MUFFIN 

2 tablespoons vegetable oil 

5 g Total Fat 

7 tablespoon lemon juice 


1 teaspoon lemon peel, grated 

1 cup whole wheat flour 

5 g Protein 

1 cup all-purpose flour 


2/3 cup brown sugar, packed 


1/2 cup low-fat granola 

1 tablespoon baking powder 

284 mg Sodium 

1/2 teaspoon ground nutmeg 

Serves 10 


1-1/4 cups pear, chopped 


2. Whisk together first five ingredients in large bowl to blend. 

3. Stir both flours and sugar in medium bowl until no sugar lumps remain. 

4. Mix in granola, baking powder, nutmeg, and salt. Add pear; toss to coat. Stir flour mixture 

into egg mixture until blended (batter will be thick). Divide among 10 prepared muffin cups. 

5. Bake until golden brown and tester inserted into center comes out clean (about 20 minutes) 

Transfer muffins to rack and cool. 

LEVEL 1 

1 muffin = 

1 carbohydrate 

LEVEL II 

1 muffin = 


LEVEL III 

7 muffin = 


per 

serving: 


6 our 

1. Gri 

2. Cot 

3. Pla 

LEV 

2pro\ 

: 

BREAKFAST POTATOES 


1 medium potato, peeled and cut into 1/2-inch pieces 

2 mushrooms, chopped 

7 tablespoon onion, chopped 

per serving: 


5 g Total Fat 


9 our 

1/4 teaspoon garlic salt 

3 g Protein 



522 ma Sodium 

1. Heat oil in medium-size nonstick skillet over medium heat. Add potato and cover. 

Cook 8 to 10 minutes or until tender, stirring occasionally. 

2. Add remaining ingredients; mix lightly. Cook and stir 5 minutes or until potato is lightly browned and 

mixture is heated through. 

1. Gri 

2. Coc 

3. Pla 

LEVEL I 

1/2 vegetable, 1 fat 

LEVEL II 


LEVEL III 


LEV 

See a. 

BREAKFAST

: ounces boneless, skinless chicken breast 

CHICKEN PITA-LEVEL I 

per 

serving: 

1 

1 whole wheat pita 

1-1/2 ounces low-fat feta cheese, crumbled 


2 tablespoons red onion, chopped 

1/4 cup cucumber, peeled and chopped 





52 g Protein 



931 mg Sodium

CHICKEN PITA-LEVEL 

12 ounces boneless, skinless chicken breast 

1 whole wheat pita 

1-1/2 ounces low-fat feta cheese, crumbled 



1/4 cup cucumber, peeled and chopped 





92 g Protein 




2. 

1. Grill or bake chicken breast in Pyrex dish at 350 degrees for approximatelyJMnutes. 

3. 

2. Cool chicken and cube into 1-inch pieces. 

r. 

' 

' i 

3. Place in pita and add all other ingredients. Squeeze lemon over top. 

5. 

LEVEL I 


LEVEL II 


LEVEL III 

J P r °te//7, 1 carbohydrate, 

L 

St 

he 9etable, 1 dairy 

• 

SHRIMP PASTA POMODORO-LEVEU 


1 tablespoon garlic, chopped 

2 tablespoons fat-free chicken broth, low sodium 

1/2 cup tomato, peeled and diced 

2 ounces whole wheat pasta 

6 ounces medium shrimp, uncooked 

2 tablespoons basil leaves, chopped 

per serving: 




45 g Protein 



328 mg Sodium 

1. Bring large pot of water to boil for pasta. 

2. Meanwhile, place olive oil and garlic in a large saute pan and saute for several minutes untjl tightly browned. 

3. Add chicken broth and tomatoes to pan; simmer for 5 to 10 minutes or until tender. 

4. Cook the pasta according to the directions on the package. Drain. 

5. Add shrimp to pan and cook for several more minutes, until shrimp are opaque. 

Add basil and toss shrimp mixture with cooked pasta. 

LEVEL I 

2 protein, 1 carbohydrate, 

1 vegetable, 1 fat

SHRiMP PASTA POMODGRO-LEVEL II 


7 tablespoon garlic, chopped 


1/2 cup tomato, peeled and diced 

2 ounces whole wheat pasta 

9 ounces medium shrimp, uncooked 

2 tablespoons basil leaves, chopped 

per serving: 




81 g Protein 

52 g Car boh drate 


392 mg Sodium 

1. Bring large pot of water to boil for pasta. 

;.::- v'.r. •;. y : .srs srrrs ;:'.;••..'_ : r : s • y r =?.::i ; -.r r.r 1 rrrri. r - ;r. r.:-.'. r.rrrii rrr. "r! 

browned. 

3. Add chicken broth and tomatoes to pan; simmer for 5 to IS minutes or until tender. 

, : ''"' 

; rr -rrrr R::



Caesar dressing (see Dressings) 


I 

7 cup low-fat croutons 62 i 

g 

Carbohydt, 

132 mg C . 

I 120 in;; 

1. Cook chicken breast as desired and slice across the grain. 

2. In a large bowl, toss the lettuce with 2 tablespoons of Caesar dressing. Top with chief ^n, Parmesan chee« 

and croutons. 

LEVEL I 


1 vegetable, 1 fat 

LEVEL II 

See below 

• 

CHICKEN CAESAR SALAD-LEVEL II 





1 cup low-fat croutons 

620 Caloric 

18.; 

(2 calories fror 

83 g Pr< 


181 mg Choleb! 

1,180 mg St 

1. Cook chicken breast as desired and slice across the grain. 

2. In a large bowl, toss the lettuce with 3 tablespoons of Caesar dressing. Top with chicken 

and croutons. 

l.G 

C 

2 P 

3, R 

if 

LEVEL I 

See above 

LEVEL II 



LEVEL 

See next pr 

IL. 

LUfUCH

CHICKEN CAESAR SALAD-LEVEL 





1 cup low-fat croutons 

per serving: 


19 g Total Far 


103 g Protein 



1,240 mg Sodiu r

GRILLED CHICKEN ByRRITO-LEVEL II 


1/2 cup tomatoes, chopped 

2 tablespoons cilantro, chopped 


1/2 cup iceberg lettuce, shredded 

1/8 avocado 

1 tablespoon low-fat sour cream 

1 whole wheat tortilla 

per serving: 



(2Q% calories from fat) 

64 g Protein 



364 mg Sodium 

1. Grill or bake chicken breast in a Pyrex dish at 350 degrees for approximately 20 minutes. 

Cool and slice thinly. 

2. Place tortilla in microwave between 2 paper towels and cook on high for 10 seconds. 

3. Remove and put chicken, chopped tomatoes, cilantro, red onion, lettuce, avocado,-and sour cream 

into tortilla and roll up. 

LEVEL I 


LEVEL II 

7 carbohydrate, 3 protein, 

1 vegetable, 1 condiment, 1 fat 

LEVEL Hi 

See below 

GRILLED CHICKEN BURRITO-LEVEL III 


1/2 cup tomatoes, chopped 

2 tablespoons cilantro, chopped 


1/2 cup iceberg lettuce, shredded 

1/8 avocado 

1 tablespoon low-fat sour cream 

1 whole wheat tortilla 

per serving: 




83 g Protein 



419 mg Sodium 

1. Grill or bake chicken breast in a Pyrex dish at 350 degree rr ^yyrrrrri-ry.riv rO ryrrr-r 

Cool and slice thinly. 

2. Place tortilla in microwave between 2 paper towels and cook on high for 10 seconds. 

I 

3. Remove and put chicken, chopped tomatoes, cilantro, red onion, lettuce, avocado, and sour cream 

into tortilla and roll up. 

LEVEL I 


LEVEL II 

See above 

LEVEL III 

7 carbohydrate, 4 protein, 

1 vegetable, 1 condiment, 1 fat 

LUFUCH

6 ounces canned tuna, in water 

1 cup white beans, cooked 

1/2 cup green pepper 

1/2 cup yellow pepper 

2 tablespoons green onion 

2 tablespoons parsley 

dash white pepper 

1 tablespoon lemon juice 

1 tablespoon lemon zest 


per serving: 


7 g Total Fat 


83 g Protein 



595 mg Sodium 

l i 

1. Place all ingredients in a glass bow and mix thoroughly. 

2. Drizzle lightly with olive oil. 

LEVEL 1 



LEVEL II 

See below 

LEVEL 111 

See next page 

-V 

YJ 

WHITE BE 

AN AND TUNA SALAD-LEVEL II 



3/4 cup green pepper 

3/4 cup yellow pepper 





2 tablespoons lemon zest 


perserving: 




86 g Protein 



888 mg Sodium 

1. Place all ingredients in a glass bowl and mix thoroughly. 


LEVEL 1 

See above 

LEVEL II 



LEVEL III 

See next page 

LUOICH

WHITE BEAN AND TUNA SALAD-LEVEL Hi 



1 cup green pepper 

7 cup yellow pepper 





3 tablespoons lemon zest 


per serving: 




110 g Protein 



1181 mg Sodium 

1. Place all ingredients in a glass bowl and mix thoroughly. 


LEVEL I 


LEVEL ii 


LEVEL III 



L 

Lurucn

•-•• mg: 

s (kcal) 

rtal Fat 

im fat) 

°rotein 

yd rate 

isterol 

odium 

ITALIAN MEATLOAF 

1/2 cup onions, diced 



2 tablespoons garlic, minced 

3 g Total Fat 

1-1/2 pounds ground turkey breast 


1/2 cup sourdough bread crumbs 

45 g Protein 

1/2 cup + 2 tablespoons low-sodium, low-fat marinara sauce -® 9 Carbohydrate 

10S 

2 tablespoons fresh basil, chopped 

m 9 Cholesterol 

Serves 4 

2 tablespoons Italian parsley, chopped 410 mg Sodium 


2. Saute the onions in the chicken broth until, lightly browned. 

3. Add the garlic and cook 5 minutes more. Remove from heat and cool slightly. 

4. In a large mixing bowl, combine the onion mixture with the ground turkey, bread crumbs, 

1/2 cup marinara sauce, basil, and parsley. 

5. Form mixture into a loaf. Shape and place in an ungreassd loaf pan. 

6. Brush with the remaining 2 tablespoons marinara sauce and bake until cooked through, 30 to 45 minutes. 

7. Drain off fat and let cool 20 minutes before cutting into 8 slices. 

LEVEL i 

2 slices (6 ounces) = 


LEVEL II 

3 slices (9 ounces) = 


GRILLED AHI TUNA SALAD-LEVEL J 

6 ounces yellowfin tuna (ahi) 

2 cups arugula leaves 

2 tablespoons soybeans 


1/2 cup papaya, cubed 

1 teaspoon sesame seeds 

lime-soy vinaigrette (see Dressings) 

1. Grill tuna for 2 to 4 minutes on each side, depending on your preference for doneness. 

2. Slice into portion-size pieces. 

3. Arrange the arugula leaves on a large plate. Sprinkle the soybeans and water chestnuts on top. 

4. Add the papaya and ahi last. Garnish with sesame seeds and drizzle with 2 tablespoons of 

lime-soy vinaigrette.

I j 

GRILLED AHI TUNA SALAD-LEVEL ii 








per serving: 


9 g Total Fat 


71 g Protein 



116 mg Sodium 

l| 





lime-soy vinaigrette. 

LEVEL I 


YYYYL Ii! 

3 protein, 1/2 fruit, 1 vegetable 

GRILLED AHI TUNA SALAD-LEVEL III 








per serving: 




91 g Protein 



153 mg Sodium 





lime-soy vinaigrette. 

LEVEL I 


LEVEL II 

See above 

LEVEL III 

4 protein, 1/2 fruit, 

DlfUfUSR





foods listed on the following pages ansa eat the amounts indicated for your nutrition level. Along with 



For example, If you are in Phase 3 and have determined that you are at nutrition level II, you 


PROTEINS 

DAIRY 

FRUITS 

VEGETABLES 

3 servings 

1 serving 

3 servings 

3 servings 

1 serving 

CARBOHYDRATES 4 servings 

CONDIMENTS 

3 servings (1 item from the single snack group plus 

1 item from the double snack group! PLUS a 


3 servings 


3 •. r-. y is" ••.. ! -••••' iips 

If the letters SGLappe rbeside ;erying ick oh your Portion Cha : # you r a a any litem 

" : single snack group, r r ; DBL : 

n.the double snack group . 

: 

Bar .: Drink • 

P90X Peak Performance Protein Bar P90X Peak Recovery Formula 

i >aci "•• -.• 5 

RORTIOnJ APPROACH

T 

, ?

RTION APPROACH 

1 serving 

PROTEINS 

DAIRY 

FRUITS 

VEGETABLES 

FATS 

ENDURANCE 

MAXIMIZER 

DA3LY SERVING CHART 

serving 

CARBS 

SNACKS 

SGL BAR DRINK 

CONDIMENTS 


PROTEINS 

DAIRY 

: Y 

m 

FRUITS 

VEGETABLES 

FATS 

CARBS 


SNACKS DRINK CONDIMENTS 

m 

PROTEINS • 

ft 

DAIRY 

FRUITS 

VEGETABLES 

FATS 

m 

^ ^ 

[j 

CARBS 

\ 


SNACKS 

OBL 

SNG 

PORTIORJ APPROACH

I 



foods to purchase from the grocery store, and how much 


foods you choose to incorporate in your diet are up to you— 

just make sure the portions fit within the parameters of 

your determined nutrition level. 

PHASE 

ALL LEVELS 



FATS 


3 oz_Avocado 

1 thsp_Cano/a oil 

1 tbsp_Flaxseed oil 

Olive oilj tbsp 

Olives 4 oz 

YYYYE^Y 


wless, skinless, chicken or turkey breast 

b_Egg whites 

3 oz_Fish and shellfish 

3 oz_Ham slices, fat-free 

3 az_Pork tenderloin 

'rotein powder 

3 oz_Red meat (top sirloin, skirt steak) 

3 oz Red meat, lean 

Soy burgerjt 

Soy cheese sllces_5 

Turkey bacon J slices 

Veggie burgerj 

Veggie dog J 

CARBOHYDRATES 

JMMl « i * *iij J14--MM 2U fcl £• j * 


1 metiium_Bagel, whole wheat 

1 c\sp_B;ikedbeans 

1 cup^Beans (kidney, black, etc.) 

l_Bran muffin (2.5 oz) 

2 slices, Bread (whole wheat, rye, or pumpernickel) 

1 cup_Cereal, whole grain 

l cup_Couscous 

\2_Craokers 

2__English muffins, whole wheat 

1 cup, Jlummus 

1 cup_Lentils 

1 cup Oatmeal 

Pancakes (3.6 oz).J 

Pasta or noodles J cup 

Pita, whole wheatj large 

Potato (2" x 4-3/4"!J 

Quinoaj cup 

Refried beans, low-fatJ c 

Rico, brown or wilt 

Sweet potato J medium 

Tortillas, cornji 

Tortilla, whole wheatj lar 

Waffles, whole wheal,.?. 

Wheat berries J cup 


'••:'. 


i 

PORTIOni PLACU


1 medium„.4pp;e 

1 cup_.4pr/cots 

i msitium_Banana 

1/4 msdium_Cantaloupe 

\ cuo^Cherries 

1 oz_Dried fruit 

z_Fresh-sqdeezed juice 

} mstiium_Grapefriiii 

1 eup_ Grapes 

1 CUp_Kiwi 

1/2 medium Mango 

Neciarineji medium 

Orange J targe 

PapayaJtIZ medium 

PeachJ medium 

f'earj medium 

aspberries, blueberries, 

blackberriesj cu 

Strawberries, i 


Watarmelonj cup 

VEGETABLES 


I cup = cooked vegetables, 

vegetable juice, 



Beets 

Bokchoy 

Broccoli 

sels sprouts 

Cabbage 

Marinara sail 

Mushrooms 

Spinach 

Cauliflower 


Celery 

String 

beans 

Collard 

greens 

Tomatoes 

13 

• m 

'.)_? 

>_1 cup 

atj large 

'4")J\ 

iw-fatj cup 

dld-'i cup 

Tiedium 

| 

I 

1 

a 

m 

1 

M 

'^s 

CONDIMENTS 

each serving =2 tbsp • SO cal. 

SNACKS 

Cucumber 

V-8 m juice, low-sodi"m 

BBQ and other low-fat sauces and marinades, fat-free dressings, 

mustard, honey, pure fruit jams 

heatj large 

/heat 2 

single serving • 100 cal. 


Single 

1 oz_.Dried fruit 

3_Fig Newtons 

'[^Frozen fruit bar 

1 medium p\ece_Fruit 

8 oz_Fruit sorbet 

'\2_Mini rice cakes 

4 oz_Nonfat frozen yogurt 

I tbsp_Peani/l butter with celery sticks 

1 oz_P/fa chips 

3 cups_Popeom, lite 

1 large_P/ef/e/, sourdough 

2 oz_Soy nuts 

1-1/2 oz_String cheese 

Double 

Bean dip J tbsp with chips J oz 

Cheese, low-fat J oz with crackersj> 

Hummusjt tbsp with carrot sticks 

Nutsj oz 

P90X Peak Performance Protein Bar J 

P90X Peak Recovery Formu/a_12~l6 oz 

Soy nutsj oz 

String cheese_3 oz 

Yogurt, nonfat fruit-flavoredjl oz 

PORTIORJ PLARJ

! 

! 

I ; 

! 

G2


• 

ENDURANCE MAXIMIZER


j1 r.r. _Recipe included 

i \ I 

BREAKFAST 

SNACK 

JBIueberry Muffin J_Recovery drink 

8 02_Nonfat plain yogurt 

1 cup_Berries 

LUNCH 

JVeggie burger 

1l2J/Vhole grain bun 

2 cups_Salad greens 

2 tbsp_Dressing (your choice) 

y Y..-..Y 

•JFig Newtons 

\_Sourdough 

pretzel 


3 

[i •• : 4J: 

PHASE 

DINNER 

6 eaJZhicken 

2 tbsp_/Apr/cof Saucei/2_Baked 

yam, medium 

1 aij3_Green beans, 

sfeameof 

MliJ/lango 

REA! 

DA\J 

! Bluebei 

8 iz_Nom 

1 ;up_6e/ 

Z_Whole grain waffles 

1 'ffasp_Peanut butter 


\_Banana, medium 

\ JRecovery drink JPasta Salad' • 

iZ_Mini rice cakes 

1 Frozen fruit bar 

& ozjdalibut 

2 ihsp_Mustard 

CreamSauce 

1 cup_firoi/w? r/ce 

2 cups_Spinach, steamed 

1 cup_Raspberries 

i_Who/e 

.. ,, P,; 

4 02_S/«'ri 

1 Banan. 

JWhole grain roll 

1/2 cupJow-fat 

ricotta cheese 

4 slices_Roma tomato 

drizzlt_0/;Ve oil 

1 tupJZantaloupe 

'\_Recovery 

drink 

1 cupJBIack and White 

Bean Chili • 



3 cups_/./fe 

popcorn 

4 oz_Nonfat frozen 

yogurt 

6 ozJ : lank steak, grilled 

2 tbsp_Steak sauce 


1 «up_On/on, zucchini, and 

stewed tomato saute 

i_Nectarine, medium 

|_Whote 

'. -iv.r. ' 

I 

• yy,...... 

|j ial •. .< 

: Cl 

1/2 eup_/.cw-/af granola 

8 oz_Nonfat plain yogurt 

1 eup_Sfrawberr/es, s//ced' 

\_Recovery 

drink 

IJStuffed Baked Potato;- 



') oz_Dried fruit 

2 oz_Soy nuts 

6 uz_Mediterranean 

Shrimp Kebabs 

1 cuf}_l/Vh/te r/ce 

ijOrange, medium 

2 cup 

fi azJVo, 

? £Up_Sl 

i: 

ijOatmeal Pancakes 

2 tbspjow-sugar 

maple syrup 

1 cup_Applesauce 

JRecovery 

drink 

JGrilled Veggie Focaccia 

1 cup_Melon 

8 oz_Fruit sorbet 

12 Mini rice cakes 

6 oz_Chicken 

2 lbsp_Barbecue Sauce • 

1 cup_Nonfat baked beam 


2 tbsp_Dress/ngi 

(your choice) 

_Oatm 

1 tbsp_l 

r 

I cup_>4 

:oz Sk. 

6 

% ozjZottage cheese, 1% 

1 cup_Pineapple chunks 

2 slices_l/l/7io/e i/Wieaf foasf 

2 tsp_Pure fruit jam 


t_Spicy Chinese Noodles 

'i_Sourdough 

pretzel 

k oz_Nonfat 

yogurt 

frozen 

b oz_Salmon 

2 tbsp_Dijonnaise Sauce 

1 cup_Qo/noa 

1 cup_Broccoli, steamed 

1 cup_Grapes 

8 oz_Cc 

cup_f 

' slices 

tsp_P 

i 

iJA/hole wheat bagel 

2 lbsp_Fat-free cream cheese 


1 cup_Berries 

\84 

JRecovery drink JVegetarian Tostada 

1 JMedium 

fresh fruit 

1 tbsp_Peanut 

buffer w/ 

celery sticks 

6 ozJPork Chop with Appland 

Sweet Potato-" 

1cup_Peas 


1 ibsf>_Dress/ncf 

(your choice! 

j 

Y- 1 

_Who 

•i-yj- 

' oz_M 

eupj

ROACH; 

3 

MER 

ENDU 

-?.iJ..'. •:.•'..;.',;' 

SNACK 

MAXIMI 

LUNCH 


3 

•J : :>/hh VI 

SNACK 

DINNER 

of Sauce" 

am, medium 

beans, 

ed 

I blueberry Muffin • 

Nonfat plain yogurt 

I ( p_Berries 



\_Whole grain bun 

3 moz_Salad greens 

3 \mp_Dressing (your choice) 

1 cupJWe/on 

1 «i_Almonds 

1-1/2 oz_String 

cheese 

9 iz, JZhicken 

3 'Olspjkpricot Sauce 

\_Baked yam, medium 

i eupJSreen beans, steamed 

3 cvps_Salad greens 

3 iomJDressing (your choice) 

JMango 

\rd 

iSauce 

rice 

ch, steamed 

'.rries 

3_ Whole grain waffles 

2 \sp_Peanut butter 

8 • zJSkim milk 

1 Banana, medium 


LPasfa Salad 

•] p JWe/on 

1 mjow-fat 

tortilla chips w/ 

4 i'33p_Sean dip 

1 Medium fruit 

9 B2_Halibut 

3 &3p_/Wusfard Cream 

Sauce—. 

'! eup_Brown r/ce 

3 mps_Spinach, steamed 

JPeach, medium 

>ak, grilled 

sauce 

to, medium 

zucchini, and 

imato saute 

riedium 

1 Whole grain roll 

Ml cup_Low-fat 


4 lices_Ro;na tomato 

drizzle_0/;Ve oil 

1 upJZantaloupe 

^Recovery drink 

2 t-Mos_Black and White 

Bean Chili • 


3 tbsp_Dress/ngr (your choice) 

1 cup_Grapes 

3 tups_/_/fe 

popcorn 

B oz_Nonfat 

fruit-flavored 

yogurt 

9 oz_Flank steak, grilled 

3 lbsp_Steak sauce 

'JBaked potato, medium 

2 cups_On/on, zucchini, 

and stewed tomato saute 

1 Nectarine, medium 

anean 

ebabs- 

sp_Dijonnaise Sauce 

1 cup_Qu/'noa 

1 cup_Brocco//, steamed 

1 cup_Grapes 

with Apple 

Pourm 

eens 

lice) 

JA/hole wheat bagel \_Recovery drink 

bsp_Fat-free cream cheese 

,z_Nonfat plain yogurt 

:up_Berrie§, 

IJ/egetarlan Tostada 

1 cup_Fru/f salad 

1 ozJZashews 

1 oz Dried fruit 

9 oz_Pork Chop with Apple 

and Sweet Potato ••••• 

1cup_Peas 


• Owning (win choice! 

85 ^


JJ ^Recipe 

BREAKFAST 

i_Blueberry Muffin 

8 ozJNonfat plain yogurt 

1 cup_Berries 

1/2 cup Jow-fat granola 

included 

SNACK 


LUNCH 


\J/Vhole grain bun 

4 cups_Salad greens 

4 tbsp_Dress/np/ (your choice) 

1 cupJWe/on 


3 

LEVEL III 

PHASE 

SNACK 

1 oz_Almonds 

1 oz_Drled fruit 

8 ozJNonfat 

frozen yogurt 

DINNER 

12 oz JZhicken 

4 tbsp_Apr/cof Sauce 

JBaked yam, medium 

1 cup_Green beans, steamed 


4 tbsp_Dress/nr/ (your choice) 

1/J.Mango 

mr 

i.J/Vhole grain waffles 

2 tbsp_Peanut butter 

8 oz_Skim milk 

\_Banana, medium 

JWhole grain roll 

1/2 cup_i.ow-faf 


4 slices_f?o/na tomato 

drizzle_0//Ve oil 

1 cupjCantaloupe 



1_Pasfa Salad 

1 cup_Melon 

2 cups_Black and White 

Bean Chili 



1 cup_Grapes 

6 Crackers 

1 oz Low-fat 

tortilla chips w/ 

4 tbsp_Bean dip 

1 Frozen fruit bar 

3 cups_L/te 

popcorn 

8 oz_Nonfat fruitflavored 

yogurt 

2 oz_Soy nuts 

12 oz Ha//buf 

4 tbsp. JWusfard Cream 

Sauce 

1 eup_Brown n'ce 

3 cups_Spinach, steamed j 

\_Peach, medium 

. sgmi 

12 oz_Flank steak, grilled 

4 tbsp_Sfea/c sauce 


2 cups_Pn/on, zucchini, 

and stewed tomato saute 

"JNectarine, medium 

1 cup Jow-fat granola 


1 cup_Sfrai/i/t>erries, sliced 


2_Stuffed Baked Potatoes 

4 eups_Sa/ad greens 

4 tbsp_Dress/no; (your choice) 

IJDrange, medium 

1 SH_P/fa ch/'ps 

4 tbsp_ Hummus 

w/carrots 

1 oz Dried fruit 

12 oz_Mediterranean 

Shrimp Kebabs 

1 cup_l/Vh/fe r/ce 

4 cups_Sa/ad greerto 

4 tbsp_Dress/ng' iVow chpjS 

's «!53_/Me/on 

OK 

liJZatmeal Pancakes 

4 tts^Low-sugar 

map/e syrup 

1 cup_Applesauce 

8 oz S(c/m milk 

'{^Recovery drink 

\_Grilled Veggie Focaccia • 

1 cup_Tabou// salad 

1 Peach, medium 

8 6Z_Fruit sorbet 

1-1/2 ozjString 

cheese w/ 

&_Crackers 

3 cyps_/./fe 

popcorn 

12oz_C/i/cten 

4 tbsp_ Barbecue Sauce I 

1 cupJNonfat baked beans 

4 cups„Sa/ad greens 

4 tbsp„Dress/ng (your c/io/cs 

1 cup_Fruit salad 

8 ozjZottage cheese, 1% 

1 cup_Pineapple chunks 

4 slices_liV/7o/e wheat roast 

3 tsp_Pure fruit jam 

_Recovery drink 

IJSplcy Chinese Noodles 


4 tbsp_Dress/no/ (your choice) 

1 cup_Fru/f salad 

\_Sourdough 

pretzel 

8 oz_Frozen yogurt 

1_Fruit, medium 

\2 ozJSalmon 

4 ii)SB_Dijonnak 

1 cs!|j„Qu/noa 

1 cup_Broccoli, s. 

1 cup_Grapes 

am 

i/ned 

1_lV/7o/e wheat bagel 

2 tbsp_Faf-free cream cheese 


1 cup_Bern'es 

1/2 cup Jow-fat granola 

_Recovery drink 

\_Vegetarian Tostada 

1 cisp_Fru/f sa/ad 

1 -ozjCashews 

1 nzJOried fruit 

'JSourdough 

pretzel 

•\2oz_PorkCii 

Apple and C 

1 cup_Pea? 

4cups_Sa/r 

4tbsp_D/wrm'f'i 

i Potato* 

/?,'?S 

.,ur choice* 

s 86

4NER 

en 

cot Sauce 

n, medium 

beans, steamed 

d greens 

ing (your choice, 

Jt 

'ard Cream 

a H 

n rice 

ach, steamed 

idlum 

steak, grilled 

'< sauce 

tato, medium 

n, zucchini, ^ 

d tomato saute 

medium 

erranean 

pKebabs - 

•rice 

d greens 

ng (your choice' 

i 

Kue Sauce < 

t baked beans 

i greens 

ig (your choice! 

alad 

laise Sauce 

i 

APRICOT SAUCE 

per 

serving: 

.'.! 

1/2 cup apricot preserves 

1/8 cup Dijon mustard 

1/4 cup low-sodium soy sauce 




1 g Protein 

4. 


Serves 8 


353 mg Sodium 

i 

St 

1. 

In a small bowl, combine all ingredients and blend well. 

2. 

3. 

4. 

5- 

LEVEL I 


LEVEL II 

3 tablespoons= 1-1/2 condiments 

LEVEL ill 


DIJONNAISE SAUCE 

per 

serving: 

4 ounces nonfat yogurt 

4 ounces low-fat mayonnaise 


1 teaspoon fresh dill, chopped 

2 teaspoons Worcestershire sauce 


dash Tabasco sauce 


2 g Total Fat 


1 g Protein 


trace Cholesterol 

47 mg Sodium 

Serves 8 

4 

In a small bowl, combine all ingredients and blend well. 

B 

LEVEL I 


LEVEL II 


LEVEL ill 


DRGSSIfUBS

vmg: 

'kcal) 

d Fat 

i fat) 

otein 

irate 

terol 

Hum 

MUSTARD CREAM SAUCE 

4 shallots, chopped 

1-1/4 cups fat-free chicken broth, low sodium 

1-1/4 cups sweet vermouth 

1/2 teaspoon arrowroot 

1/2 cup evaporated skim milk 

1/4 cup Dijon mustard 



Serves 8 1 tablespoon chopped chives, for garnish 

per serving; 



(S% calories from fat) 

2 g Protein 


trace Cholesterol 

164 mg Sodium 

1. Coat the bottom of a saucepan with cooking spray and place over medium heat. 

2. Add the shallots and sau'se until tender, using 1/4 cup of the broth to deglaze the pan as necessary. 

3. Stir in the remaining broth and the vermouth. Simmer until reduced to 3/4 cup. 

4. Dissolve the arrowroot in a small amount of cold water and add to the pan. Stir until slightly thickened. 

5. Transfer the sauce to a blender. Add the evaporated milk, mustard, salt, and pepper and process until 

smooth. Garnish with chives. 

mts 

LEVEL I 


YY7':Y I] 


LYYYL ]]] 

l tablespoons=>2 condiments 

mg: 

xal) 

'Fat 

fat) 

tein 

rate 

erol 

ium 

BARBECUE SAUCE 

1/4 cup ketchup 

1/4 cup chili sauce 

2 tablespoons Worcestershire sauce 

2 tablespoons red wine vinegar 

2 teaspoons stone-ground mustard 

1 teaspoon dark brown sugar 

dash cayenne pepper 

2-1/2 teaspoons garlic, crushed 

per serving: 




trace Protein 



128 mg Sodium 

Serves 8 

Blend all ingredients together in a small bowl. Refrigerate until ready to use. 

nts 

LEVEL I 


LEVEL II 


LEVEL III 

4 tablespoons = 

2 condiments 

SAUCES

BLUEBERRY MUFFINS 

7-3/4 cups whole wheat pastry flour 

2-1/2 teaspoons baking powder 

1 cup powdered fructose 

3/4 cup low-fat buttermilk 

3 egg whites 

1 cup thawed frozen blueberries, reserving juice 

Serves 12 

per serving: 


1 g Total Fat 


•-. - 4- zijr. 



135 mg Sodium 

: 

1. Preheat oven to 375 degrees. Line 12 muffin cups with papers. 

2. In a small bowl, combine the flour, baking powder, and fructose. 

3. In a mixing bowl, whisk together the buttermilk, egg whites, and 2 tablespoons of reserved berry juice. 

4. Add the flour mixture to the wet ingredients, stirring just to combine. Stir in the berries. 

5. Spoon the batter into the prepared muffin cups, mounding slightly. Sake until lightly browned, 

about 20 minutes. 

1. 

2. 

3. 

LEVEL I 

1 muffin = 


LEVEL II 

1 muffin = 


LEVEL III 

1 muffin = 


L 

'mm 

BLACK AND WHITE BEAN CHILI 

1 teaspoon canola oil 

1 cup onion, diced 


6 ounces canned tomato paste 

4 ounces green chilies, chopped 

1 teaspoon cumin 

16 ounces canned black beans, drained and rinsed 

16 ounces canned navy beans, drained and rinsed 

per serving: 


2 g Total Fat 

{3% calories from fat) 

15 g Protein 

35 g Carbohyc 


964 mg Sodium 

Serves 6 

Una large soup pot, heat the oil over medium-high heat. Add the onions and cook for 5 minutes. 

2. Add the broth, tomato paste, chilies, cumin, and beans. Bring to a boil. 

3. Reduce heat to low and simmer for 10 to 15 minutes, stirring occasionally. 

i T''-r. 

7 cup = 


LEVEL Ii 

2 cups = 


LEVEL Hi 

2 cups = 

. •.-?• '- r-i 4 •:•:? 

GRILLED VEGGIE FOCACCIA 

7 large portobello mushroom, sliced thin 

1 large zucchini, sliced thin 

1 large yellow squash, sliced thin 

1-1/2 ounces part-skim mozzarella cheese 

2 slices Italian focaccia bread 

per 

serving: 

Serves 1 

1. Grill or broil vegetables for 3 to 5 minutes using olive oil spray. 

2. Place mozzarella cheese on one slice of bread, and toast until cheese is melted. 

3. Place vegetables on same side as cheese and top with second slice of bread.

I 

STUFFED BAKED POTATO 

7 medium baking potato 

10 ounces frozen chopped spinach 

1/2 cup broccoli, chopped 

1 tablespoon green onions, finely chopped 

1-1/2 ounces low-fat cheddar cheese 

dash salt 

dash pepper 

dash garlic powder 


4 g Total Fat 


23 g Protein 



505 mg Sodium 

(Levels II & III, please double 

ingredients) 

1 

1. Bake the potato at 425 degrees for 45 to 60 minutes, or microwave for about 8 minutes and then 

let stand for 3 to 5 minutes. 

2. When the potato is done, scoop its insides into a small bowl, reserving skin. 

3. Add the spinach, broccoli, green onions, cheese, and seasonings. Mash. 

4. Fill the potato skin with the mixture and bake in the oven 10 minutes longer to blend the flavors. 

LEVEL I 

7 potato = 

7 carbohydrate, 1 vegetable, 1 dairy 

LEVEL II 

2 potatoes = 

2 carbohydrate, 2 vegetable, 2 dairy 

LEVEL III 

2 potatoes = 

2 carbohydrate, 2 vegetable, 

2 dairy 

PASTA SALAD-LEVEL I 

2 ounces pasta 

1 cup broccoli florets, steamed 

2 whole green onions, sliced 


1 cup cherry tomatoes, halved 

1/2 teaspoon fresh basil 

1/4 teaspoon garlic powder 

1 ounce fat-free Parmesan cheese, grated 

per serving: 




20 g Protein 



242 mg Sodium 

• 


2. While pasta cooks, steam the broccoli and chop the green onions. 

3. Combine the cooked pasta, broccoli, green onions, olive oil, tomatoes, basil, and garlic powder. Mix well. 

4. Sprinkle with cheese and toss again. Chill before serving. 

LEVEL I 

1 carbohydrate, 


LEVEL II 

See next page 

Lurucn 

LEVEL III 

See next page

PASTA SALAD-LEVEL ii 


1 cup broccoli florets, steamed 


1-1/2 tablespoons olive oil 


1/2 teaspoon fresh basil 



per serving: 



131% calories from fat) 

\4 r .'-r: ;•-.;•: 


23 mg Cholesterol ' 

243 mg Sodium 





LEVEL I 


LEVEL II 

1-1/2 carbohydrate, 


LEVEL lii 

See below 

PASTA SALAD-LEVEL ill 

ounces pasta 

1-1/2 cups broccoli florets, steamed 


2 tablespoons olive oil 


1 teaspoon fresh basil 



per serving: 




29 g Protein 



259 mg Sodium 





LEVEL I 


LEVEL II 

See above 

LEVEL ill 



LURJCH

SPICY CHINESE NOODLES-LEVEL I 


2 tablespoons chunky peanut butter 

1-1/2 tablespoons low-sodium soy sauce 

1-1/2 tablespoons rice vinegar 

1 teaspoon honey 


1 tablespoon green onions, finely chopped 




16 g Protein 





2. While the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey, and 

cayenne. 

3. Mix together the pasta and the peanut butter sauce. If the pasta is too dry, add a little fat-free chicken broth 

to thin the sauce. Garnish with green onions. 

LEVEL I 


1 condiment, 1 fat 

Y^rrY.. ill 

See below 

LEVEL HI 

See next page 

SPICY CHINESE NOODLES-LEVEL II 

per 

serving: 



2 tablespoons low-sodium soy sauce 


1-1/2 teaspoons honey 


2 tablespoons green onions, finely chopped 




25 g Protein 





2. White the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey, 3nd 

cayenne. 

3. Mix together the pasta and the peanut butter sauce. If the pasta is too dry, add a little fat-free chicken broth 


LEVEL i 

See above 

LEVEL It 


2 condiment, 1 fat 

LEVEL III 

See next page 

LUfUCH

SPICY CHINESE NOODLES-LEV 

' ounces pasta 


3 tablespoons low-sodium soy sauce 


2 teaspoons honey 


3 tablespoons green onions, finely chopped 

per serving: 




29 g Protein 




1, Cook the pasta according to the directions on the package. Drain. 

2, While the pasta is cooking, combine in a small saucepan the peanut butter, soy sauce, vinegar, honey and 

cayenne. 

3, Mix together the pasta and the peanut butter sauce. If the pasta is too dry, add a little fat-free chicken broth 


r,.r Vy. 


LEVEL II 


LEVEL III 


2 condiment 1 fat 

VEGETARIAN TOSTADA-LEVEL I 

7 large whole wheat tortilla 

1 cup fat-free canned retried beans 

1/4 cup tomato, diced 

2 tablespoons red onion, diced 

1 cup iceberg lettuce, shredded 

2 tablespoons low-fat sour cream 

2 tablespoons salsa 

per serving: 


7 g Total Fat 


22 g Protein 


S mg Cholesterol 



2. Spray tortilla with corn oil spray and brown tortilla for several minutes until crisp. 

3. Meanwhile, heat beans in a small saucepan. 

4. Remove tortilla and layer with beans, tomato, onion, lettuce, sour cream, and salsa. 

LEVEL I 


1 vegetable, 1 condiment 

LEVEL II 

See next page 

LEVEL ill 

See next page 

LUfUCH

VEGETARIAN TOSTADA-LEVEL II 


7 cup fat-free canned refried beans 

1/2 cup Spanish-style rice, cooked 



2 cups iceberg lettuce, shredded 



57& Cal tries (kcal) 

8 g Total Fat 


25 g Protein 







4. Remove tortilla and layer with beans, rice, tomato, onion, lettuce, sour cream, and salsa. 

LEVEL 3 


LEVEL II 



r EL III 

>e!ow 

A 

VEGETARIAN TOSTADA-LEVEL ill 


1 cup fat-free canned refried beans 

1 cup Spanish-style rice, cooked 



2 cups iceberg lettuce, shredded 



per serving: 


8 g Total Fat 


27 g Protein 







4. Remove tortilla and layer with beans, rice, tomato, onion, lettuce, sour cream, and salsa. 

LEVEL I 


LEVEL II 

See above 

LEVEL III 



LURJCH

MEDITERRANEAN SHRIMP KEBABS-LEVEL I 

6 shrimp (1 ounce each) 

1/8 red onion, cubed 

1/2 zucchini, cut in 1-inch-thick slices 

1/4 yellow pepper, seeded and cubed 

4 white mushrooms 



1 teaspoon oregano 

2 metal or wooden skewers 

per serving: 




36 g Protein 



257 mg Sodium 

1. Assemble kebabs by alternating vegetables with three shrimp per skewer. 

2. in a small bowl, blend lemon juice, olive oil, and oregano to make a marinade, 

3. Brush marinade over kebabs and place on grill for 7 to 10 minutes. 

4. Turn and brush with remaining marinade while grilling until vegetables are cooked and shrimp 

are opaque. 

LEVEL I 

2 protein, 1 vegetable, 1 fat 

LEVEL I) 

See below 

LEVEL III 

See next page

MEDITERRANEAN SHRIMP KEBABS-LEVEL III -:,;.• 

12 shrimp (1 ounce each) 

1/8 red onion, cubed 


1/2 zucchini, cut in 1-inch-thick slices 

1/4 yellow pepper, seeded and cubed 



8 white mushrooms 

73 g Protein 




1 teaspoon oregano 


4 metal or wooden skewers 

513 mg Sodium 

1. Assemble kebabs by alternating vegetables with three shrimp per skewer. 

2. In a small bowl, blend lemon juice, olive oil, and oregano to make a marinade. 

3. Brush marinade over kebabs and place on grill for 7 to 10 minutes. 

4. Turn and brush with remaining marinade while grilling until vegetables are cooked 

and shrimp are opaque. 

LEVEL I 


LEVEL II 


LEVEL III 

4 protein, 2 vegetable, 1 fat 

PORK CHOP BAKED WITH APPLE AND SWEET POTATO-LEVEL I 

per serving: 

6 ounces lean boneless pork loin 

1 medium sweet potato • 415 Calories (kcal) 

1 medium apple 

8 9 Total Fat 


33 g Protein 



80 mg Sodium 


2. Slice the sweet potato thinly. Quarter, core, and slice the apple into eight pieces. 

3. On a large piece of foil, layer sweet potato slices, pork chop, and then apple slices. If desired, sprinkle with 

cinnamon, salt, and pepper. 

i 

4. Wrap well and bake for 40 minutes. 

LEVEL I 

;-'-:44[. 

LEVEL II 

See next page 

LEVEL III 

See next page 

1 carbohydrate, 1 fruit 

DirurueR

PORK CHOP BAKED WITH APPLI 

9 ounces lean boneless pork loin 

1 medium sweet potato 

1 medium apple 

SWEET POTATO - LEVEL il per serving: 




48 g Protein 



111 mg Sodium 


2. Slice the sweet potato thinly. Quarter, core, and slice the apple into eight pieces. 

3. On a large piece of foil, layer sweet potato slices, pork chop, and then apple slices. If desired, sprinkle with 

cinnamon, salt, and pepper. 

4. Wrap well and bake for 40 minutes.

: tl 

i

• I ..;. 

QUICK OPTIONS 

CONVENIENCE FOODS 

Y; ^ Mr-Y 

if you just don't have the time to prepare anything more 

elaborate than toast, here are some brands you can 

consider the next time you hit the frozen food section. 

These foods can be used sparingly when needed, but 

do not exceed more than one per day. 

Follow the calories, fat, and s idium guidelines jelow: 

_Amy's Kitchen 

_Weight Watchers Smart Ones 

Jean Cuisine 

_Cascadian Farms 

JZedarlane Natural Food 

-Healthy Choice 

LEVEL i 1,800 CALORIES Up to 400 calories per meal 10 g fat 600 mg sodium 

LEVEL II 2,400 CALORIES Up to 600 calories per meal 12 g fat 800 mg sodium 

LEVEL ill 3,000 CALORIES Up to 800 calories per meal 15gfat 1,000 mg sodium 

QUICK AT-HOME DISHES 

Try these healthy and tasty quick dishes that are a snap to prepare. 

SERVING SIZE 

SOFTTACOS 

Chicken 

Corn tortillas 

Salsa 

6oz. 

2 

to taste 

2 protein 

1 carbohydrat 

1 condiment 

STIR-FRY 

Shrimp or chicken 

Rice 

Vegetables 

Soy sauce 

6 oz. 

1 cup 

1 cup 

to taste 

2 protein 


1 vegetable 

1 condiment 

TUNA SALAD 

Tuna 

Bread 

Salad greens 

Fat-free dressing or mayo 

6oz. 

2 slices 

2 cups 

2 tbsp 

2 protein 


1 vegetable 

1 condiment 

BURGER 

Soy or turkey burger 

Lettuce, tomato, onion 

Ketchup and mustard 

1 

to taste 

2 protein 

1 vegetable 

1 condiment

FAST FOODS 

Finally, for those who need to catch a quick meal while away from home, here are some of the best fast 

food choices. 

^'YYYfYi Y- 

The majority of fast foods have a high fat and sodium content. You should NOT exceed one fast food 

meal per day, a few times a week. Use with Portion Approach servings. 

IMPORTANT 

during 

- -; JJ€ 

You can eat chicken, turkey, or beef without the bun or bread. Avoid 

high-fat dressings on salads. Refer to the Portion Approach for proper servings. 

2 

M You can eat chicken, turkey, or beef with half the bun or bread. Avoid 

HAS E m—m high-fat dressings on salads. Refer to the Portion Approach for proper servings. 

3 

during 

You can eat chicken, turkey, or beef with the whole bun or bread. Avoid 

PHASE high-fat dressings on salads. Refer to the Portion Approach for proper servings. 

I.IHil III1I ludll'l 

SUBWAY 

Includes Italian or wheal bread, lettuce, tomatoes, onions, green pepper, olives, and pickles. 

6-inch Ham 

290 

1 Serving 

1 Serving 

'A Serving 

6-inch Roast Beef 

290 

1 Serving 

1 Serving 

14 Serving 

6-inch Subway Club 

320 

1 Serving 

1 Serving 

'A Serving 

6-inch Turkey Breast 

280 

'A Serving 

1 Serving 

14 Serving 

6-inch Veggie Delite 

230 

'A Serving 

14 Serving 

'/> Serving 

6-inch Sweet Onion 

Chicken Teriyaki 

370 

1 Serving 

VU Servings 

14 Serving 

6-inch Turkey Breast and Ham 

290 

1 Serving 

1 Serving 

Vz Serving 

'"•"'::•" Vr :'!••'•::•, •••- 

Ham 

120 

'A Serving 

14 Serving 

14 Serving 

Roast Beef 

140 

'A Serving 

14 Serving 

i£ Serving 

Veggie Delite 

60 

14Serving 

14 Serving 

% Serving 

Grilled Chicken Breast Strips 

140 

14 Serving 

14 Serving 

14 Serving 

Turkey Breast 

120 

14 Serving 

14 Serving 

% Serving 

MCDONALD'S 

Hamburger 

260 

1 Serving 

% Serving 

14 Serving 

Grilled Chicken Caesar Salad 

[no dressing! 

220 

'A Serving 

14 Serving 

14 Serving 

Fruit 'n Yogurt Parfait 160 'A Serving VA Servings 

X A Serving

CALORIES PROTEIN CARB. 

food 

JACK IN THE BOX 

Chicken Fajita Pita 

300 1 Serving % Serving 

1 Serving 

3UFYYHY 

Veggie Burger 

:jr\4 

420 

1 Serving 

1 Serving 

1 Serving 

Tendercrisp Caesar Salad 

(no dressing or croutons) 

400 

1 Serving 

1 Serving 

1 Serving 

CYRUS lY. 

Jr. Hamburger 

280 

'A Serving 

% Serving 

14 Serving 

Charbroiled BBQ Chicken Sandwich 

370 

114 Servings 

1 Serving 

14. Serving 

oid 

gs. 

Charbroiled Chicken Salad-To-Go 

Garden Salad-To-Go 

330 

120 

1 Serving 

1 Serving 

'A Serving 

14 Serving 

'/z Serving 

'A Serving 

PIZZA HUT 

Thin 'N Crispy Pizza 

= 1 slice Cheese 200 'A Serving V4 Serving 

Vz Serving 

Thin 'N Crispy Pizza 

= 1 slice Veggie Lover's 

180 

14 Serving 

14 Serving 

14 Serving 

Pasta, 1 serving Spaghetti w/ Marinara 

490 

14 Serving 

2 Servings 

'/z Serving 

YAYY YELL 

Soft Taco 

4~hl 

210 

14 Serving 

14 Serving 

'A Serving 

Chicken 

190 

14 Serving 

14 Serving 

14 Serving 

Tostada 

250 

3'/2 Servings 

'/z Serving 

% Serving 

WENDY'S 

Jr. Hamburger 

280 

VA Servings 

14 Serving 

Vz Serving 

Ultimate Chicken Grill 

Mandarin Chicken Salad 

370 

550 

1 Serving 

1 Serving 

% Serving 

1 Serving 

14 Serving 

1 Serving 

Spinach Chicken Salad 

450 

Vz Serving 

14 Serving 

1 Serving 

Baked Potato (plain) 

160 

'/< Serving 

VA Servings 

0 Serving 

CHICK-FIL-A 

Chargrilled Chicken 

180 

1 Serving 

14 Serving 

14 Serving 

Garden Salad 

Chargrilled Chicken 

Sandwich (no butter! 

270 

1 Serving 

'/z Serving 

14 Serving 

•1

REA) 

EAK 

Staying true to the eating approach you have selected for this plan is more 

important to your P90X success than anything else. Deviating from the 

healthy, targeted nutrition plan outlined for you is NOT an option. One 

of the best ways to keep on track and stay within the 

parameters of your nutrition level is to maintain a daily 

journal. What and how much you choose to write is up to you 

Just be sure to indicate in some manner how successful you wer 

for each specific day.

:EAKFAST SNACK LUNCH SNACK DINNER COMMENTS 

1 week 

MO 

TU 

WE 

TH 

FR 

SA 

SU 

REAKFAST ,i \ K LUNCH SNACK MSNER •:o; i;i rr ,••; 

MO 

TU 

WE 

TH 

FR 

SA 

SU 

DAILV JOURRJAL 

105

week \ 3 

BREAKFAST SNACK LUNCH .Jrr.rr DINNER COMMENTS B >E/ 

MO 

TU 

WE 

TH 

FR 

\ SA 

SU 

week \ 4. 

BREAKFAST SNACK LUNCH SNACK DINNER COMMENTS HEBREA 

MO 

JU 

WE 

TH 

FR 

SA 

SU 

• s. 106 

DAILV JOURfUAL

: :'. lEAKFAST 5 LUNCH SNACK DINNER COMMENTS 

MO 

TU 

WE 

TH 

.FR 

SA 

- _J" 

SU 

ENTS REAKFAST SNACK LUNCH SNACK DINNER 

4;>.4;J4:J4 

6 ,-' week 

DAILV JOUROJAL 

107

week 7 

BREAKFAST SNACK LUNCH SNACK 0INNER COMMENTS 

MO 

JU 

WE 

TH 

FR 

SA 

SU 

• 

• , 

week -. 8 

11,1 

BREAKFAST SNACK LUNCH SNACK DINNER COMMENTS 3RE/ 

MO 

TU 

WE 

TH 

FR 

SA 

SU 

\ 'X. 

DAILV JOUROJAL

4MENTS SNACK LUNCH SNACK DINNER COMMENTS 

9 wee! 

_MO 

1 

TU 

WE 

TH 

-FR 

SA 

SU 

MENTS JREAKFAST SNACK LUNCH SNACK DINNER COMMENTS 

10/ week 

MO 

TU 

WE 

TH 

FR 

SA 

SU 

DAILV JOURNAL 

109

It 

week 

\ 11 

MO 

BREAKFAST SNACK LUNCH SNACK DINNER COMMENTS t ? 

TU 

WE 

TH 

FR 

SA 

! 

SU 

week V 12 

fc£.:7'T '-J._.::.Y".:..._BREAKFA.ST"' 

SNACK LUNCH SNACK DINNER COMMENTS RE A 

, -MO 

TU 

.WE 

TH 

FR 

SA 

SU 

J 10 

PMBanHH^Kt . 

DAILV JOURRJAL

1MENTS SNACK -,••;)•'•':•', rriy-y COMMENTS 

13 wee 

MO 

TU 

WE 

TH 

1ENTS SNACK LUNCH SNACK 4Qr\4\4]\r; 

MO 

DAILV JOURfUAL 

in

week -. 15 

BREAKFAST SNACK LUNCH \. 4';:•,:. ;y,:hjj COMMENTS 

MO 

TU 

WE 

I 

I 

SU 

week \ 16 

BREAKFAST SNACK LUNCH SNACK DINNER COMMENTS 

It 

L 

L 

L 

\-' 

M 

M 

M 

M 

DAILV JOURfUAL

1ENTS 

RECIPE INDEX 

ENTS 

^Y 

Apricot Sauce 88 

Asparagus Soup 28 

Balsamic Vinaigrette 24 

Barbecue Sauce 89 

Beef and Broccoli Stir-Fry 50 

Black and White Bean Chili 91 

Blueberry Muffins 90 

Breakfast Potatoes 66 

Butternut Squash Soup 28 

Caesar Dressing 64 

Cheese Scramble-Level 1 34 

Cheese Scramble-Level II 35 

Cheese Scramble-Level III 35 

ChefSalad-LeveU 39 

Chef Salad-Level II 39 

Chef Salad-Level III 40 

Chicken Caesar Salad-Level 1 70 

Chicken Caesar Salad-Level II 70 

Chicken Caesar Salad-Level III 71 

Chicken Pita-Level I 67 

Chicken Pita-Level II 67 

Chicken Pita-Level III 68 

Chicken Salad-Level I 43 

Chicken Salad-Level II 44 

Chicken Salad-Level III 44 

Chicken Scramble-Level 1 33 

Chicken Scramble-Level II 33 

Chicken Scramble-Level III 34 

Chilled Cucumber Soup 27 

Coleslaw 51 

Cumin Vinaigrette 24 

Dijonnaise Sauce 88 

Gazpacho 29 

Gravy 26 

Green Apple Salsa 65 

Grilled Ahi Tuna Salad-Level I 75 

Grilled Ahi Tuna Salad-Level II 76 

Grilled Ahi Tuna Salad-Level III 76 

Grilled Chicken Burrito-Levell 71 

Grilled Chicken Burrito-Level II 72 

Grilled Chicken Burrito-Level III 72 

Grilled Veggie Focaccia 91 

Honey-Chile Sauce 26 

Island Pork Tenderloin 45 

Island Pork Tenderloin Salad-Level I 45 

Island Pork Tenderloin Salad-Level II 46 

Island Pork Tenderloin Salad-Level III 46 

Italian Meatloaf 75 

Lemon-Dill Sauce 27 

Lemon-Garlic Chicken 50 

Lime-Soy Vinaigrette 64 

Mango-Ginger Sauce 25 

Mediterranean Shrimp Kebabs-Level I 97 

Mediterranean Shrimp Kebabs-Level II 97 

Mediterranean Shrimp Kebabs-Level III ....98 

Miso Soup 29 

Mushroom Omelet-Level I 37 

Mushroom Ornelet-Level II 38 

Mushroom Omelet-Level III 38 

Mustard Cream Sauce 89 

Oatmeal Pancakes 90 

Pasta Salad-Level I 92 

Pasta Salad-Level II 93 

Pasta Salad-Level III 93 

Pear and Granola Muffin 66 

Pear and Peppercorn Sauce 65 

Pesto Sauce 25 

Pork Chop Baked with Apple and Sweet 

Potato-Level 1 98 


Potato-Level II 99 


Potato-Level III 99 

Protein Shake-Level 1 31 

Protein Shake-Level II 31 

Protein Shake-Level III 32 

Red Pepper Soup 30 

Shrimp Pasta Pomodoro-Level 1 68 

Shrimp Pasta Pomodoro-Level II 69 

Shrimp Pasta Pomodoro-Level II! 69 

Shrimp Stir-Fry-Level I 47 

Shrimp Stir-Fry-Level II 47 

Shrimp Stir-Fry-Level III 48 

Soy Sausage Muffin 32 

Spicy Chinese Noodles-Level I 94 

Spicy Chinese Noodles-Level II 94 

Spicy Chinese Noodles-Level III 95 

Spinach Scramble-Level 1 36 

Spinach Scramble-Level II 36 

Spinach Scramble-Level III 37 

Steak and Arugula Salad-Level I 40 

Steak and Arugula Salad-Level II 41 

Steak and Arugula Salad-Level III 41 

Stuffed Baked Potato 92 

Tuna Salad-Level 1 42 

Tuna Salad-Level II 42 

Tuna Salad-Level III 43 

Turkey Burger-Level I 48 

Turkey Burger-Level II 49 

Turkey Burger-Level III 49 

Vegetable Soup 30 

Vegetarian Tostada-Level I 95 

Vegetarian Tostada-Level II 96 

Vegetarian Tostada-Level III 96 

White Bean and Tuna Salad-Level 1 73 

White Bean and Tuna Salad-Level II 73 

White Bean and Tuna Salad-Level III 74 

113 ^-—

I 

I

@ 

y ' "» L_J Q 

"V 

Get Results!"" 

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