Owner’s Manual
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– You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example:
• Turkey for tuna
• Any sh or seafood for chicken
• Cooked vegetables instead of salad
• Eat your calories
– Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol
– Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated
• If you’re still hungry after or in between meals:
– Have a glass of water and wait 15-20 minutes. Many times we mistake thirst (or even boredom!) for hunger. Wait out the initial urge to eat
and sometimes it will pass.
– If you’re still hungry after waiting 15-20 minutes have a snack or mini-meal with fruit, vegetables, and protein.
If your goal is muscle gain or strength:
• Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories you eat every day. For example,
increase portion sizes of protein and smart carbs at meals by 50%. Adding a snack is another option to meet your body’s increased calorie
needs in order to gain muscle and strength.
• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a com-
bination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is
also a great option.
Meal Plan Overview
The female meal plan provides about 1400 calories, and the male plan provides about 1600 calories, of high quality nutrition to not only help you
lose weight and feel great but get the most out of your calories. The vitamins, minerals, and antioxidants from eating mostly whole foods help sup-
port optimal health. These calorie levels will result in healthy weight loss for the majority of people. Keep in mind that everyone’s metabolism is very
different depending on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels, and energy and adjust your
calories if needed.
Follow these guidelines if you’re over 55:
• If you’re over 55, you need fewer calories because your metabolism slows as you age. Stick with three meals with one optional snack per day.
Follow these guidelines if you’re under 25:
• If you’re under 25 you may need more calories. Add another snack if you feel low on energy or are extremely hungry.
Breakfast
Breakfast includes a smart carb, fruit, and a source of protein, which will also have fat. With a balance of carbohydrates and ber from the smart carb
and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.
Snacks
Each snack is a balance of carbohydrates and protein to keep your blood sugar more consistent, which means you won’t experience hunger and
energy level spikes and drops.
This happens when you have a high carb-only snack like chips, candy, soda, crackers, or pretzels.
Lunch and Dinner
Lunch combines lling ber from vegetables and smart carbs with a lean, or low-fat, protein. The healthy fat can come either from the protein added
during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).
