Ifit Nutrition Guide

Day 7.............................................................
69
Table of Contents
Week 5.................................................................. 71
Day 1............................................................... 73
Day 2..............................................................75
Day 3.............................................................. 77
Day 4..............................................................79
Day 5...............................................................81
Day 6..............................................................83
Day 7..............................................................85
Getting Started................................................... 3
Tips.......................................................................... 4
Food Swap List................................................... 5
Week 1.................................................................... 7
Day 1................................................................. 9
Day 2................................................................11
Day 3...............................................................13
Day 4...............................................................15
Day 5............................................................... 17
Day 6...............................................................19
Day 7...............................................................21
Week 6.................................................................87
Day 1...............................................................89
Day 2...............................................................91
Day 3..............................................................93
Day 4............................................................. 95
Day 5..............................................................97
Day 6............................................................. 99
Day 7............................................................. 101
Week 2.................................................................23
Day 1.............................................................. 25
Day 2..............................................................27
Day 3............................................................. 29
Day 4...............................................................31
Day 5..............................................................33
Day 6..............................................................35
Day 7.............................................................. 37
Week 3.................................................................39
Day 1................................................................41
Day 2..............................................................43
Day 3..............................................................45
Day 4.............................................................. 47
Day 5..............................................................49
Day 6...............................................................51
Day 7..............................................................53
iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING
Week 7............................................................... 103

Day 1.............................................................105
Day 2............................................................ 107
Day 3............................................................109
Day 4...............................................................111
Day 5............................................................. 113
Day 6............................................................. 115
Day 7..............................................................117
Week 8................................................................ 119
Day 1.............................................................. 121
Day 2............................................................ 123
Day 3............................................................ 125
Day 4............................................................ 127
Day 5............................................................ 129
Day 6............................................................. 131
Day 7............................................................ 133
Week 4................................................................ 55
Day 1...............................................................57
Day 2............................................................. 59
Day 3...............................................................61
Day 4..............................................................63
Day 5............................................................. 65
Day 6..............................................................67
Dining Out Guide........................................... 135
Getting Started
Snack
Welcome to the iFit Nutrition Guide. This is your key to success!

Following this meal plan will help you eat right and build lean,
strong muscle.
Meal 3
Weeks 5 8 will increase and sustain muscle. These weeks include

1 additional meal and 1 additional snack. The Post Workout Meal must be
eaten within the 20 minutes following your iFit workout and the optional
snack is available if you need more energy.
The nutrition plan is not only about dropping fat and increasing muscle
but choosing foods that are nutrient dense for optimal health. The foods in
this meal plan will help increase your energy, athletic performance, speed
and strength.
25 g. Protein
5 g. Fiber
Meal 2
150 Calories
4 g. Fat
300 Calories
6 g. Fat
25 g. Protein
5 g. Fiber
25 g. Protein
5 g. Fiber
Snack (Optional)
180 Calories
4 g. Fat
Post Workout Meal
180 Calories
4 g. Fat
Nutrition Tips
Sit down to eat
Eat mindfully, feel the food in your mouth, concentrate
on all the different tastes, sit in silence
Put your fork down between bites, this will help you
slow down and eat less
Eat while you are happy or at peace
Eat from a smaller plate, this will help you feel fuller
Eat your protein first, this keeps hormone levels steady
and will help you feel fuller longer
Grocery Store Tips
Shop the perimeter of the store, this is where the healthiest,
freshest foods are found
Look for foods with the least amount of ingredients,
less is best
Shop when you are full, not hungry
When possible, choose natural/organic foods
Water Tips
Drink 1 cup of water before each meal
Drink when you feel hungry, most of the time your
body is only dehydrated
Add fruit to your water for added flavor and low calories
Carry a water bottle with you for added convenience
34 g. Carbs
Snack
6 g. Fat
Each major meal contains a lean source of high energy protein. Protein
will aid in sustained energy, satiation and keeping hormone levels balanced.
Within 2 weeks of adopting this plan, you should feel the difference of
healthy, well-balanced meals!
Meal 1
350 Calories
TIPS
During weeks 1 4, youll clean your system so you burn fat. Youll balance
your hormones and get your body properly fueled for weeks 5 8.
6 g. Fat
4 g. Fat
25 g. Carbs
Designed to be simple and easy to follow, this plan outlines daily meals
for 8 weeks. Each meal should take 15 minutes or less to prepare.
300 Calories
200 Calories
25 g. Carbs
Food Swap List

To personalize this meal plan, the iFit Nutrition Guide includes a Food Swap
List. Replace everything from fruits to proteins with this approved list to
customize your 8 weeks of eating right and building lean muscle!
High Yielding Grains
1 slice of whole grain bread
1 cup slow cooked oatmeal or buckwheat
1 cup whole grain, high fiber cold cereal
1 small sweet potato
cup noodles or rice
1 slice Ezekiel bread (gluten free)
1 slice homemade bread (gluten free)
cup basmati, wild rice or brown rice
cup whole wheat noodles
cup egg noodles
1 cup amaranth, quinoa, buckwheat, couscous (gluten free)
High Energy Proteins

4 oz. seafood (salmon, scallops, lobster,
orange roughy, halibut, shrimp or bass)
4 oz. skinless chicken breast, turkey breast
or extra-lean ground turkey (100% natural)
4 oz. tofu or vegetable based protein
3 oz. extra-lean red meat (pork or ham)
cup beans (black, cannellini, garbanzo, kidney or navy)
2 whole eggs
1 whole egg and 2 egg whites
Healthy Fats
2 Tbsp. light mayo
2 Tbsp. canola, flaxseed, grapeseed or olive oil
1 Tbsp. 100% natural peanut butter or almond butter
10 raw, unsalted almonds or walnuts
Fruits
1 medium fruit
1 cup berries or cut fruit
2 Tbsp. dried fruit
Energy Treats/Snacks (Weeks 4 8)

4 small candies (M&Ms, Swedish fish, Hershey kisses)
3 4 cups light popcorn
3 bites of your favorite dessert when eating out
2 small oatmeal cookies
cup sorbet or low-fat frozen yogurt/ice cream
1 fudge pop
15 baked tortilla chips with 1/3 cup salsa
Vegetables
1 cup raw vegetables
cup steamed vegetables
cup cooked vegetables
Dairy
1 cup low-fat, plain yogurt
1 cup milk
1 cup soy milk
1 cup rice, almond or hemp milk (lactose intolerant choice)
1 cup kefir
cup low-fat cottage cheese
Week 1
Meal 3 - Lemon & Ginger Salmon
Week 1 Day 1
6 oz. salmon
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)
Lemon & fresh ginger
Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350 for approximately 20 25 minutes.
2 tsp. 100% maple syrup

or natural sweetener
Side
1 cup steamed
vegetables
1 cup quinoa
Drink
Water
Follow oatmeal instructions and top with maple syrup.
Snack
Side
cup milk or yogurt
Drink
Water
Daily Notes
6 oz. light Greek yogurt or kefir

Drink
Water
Meal 2 - Soup & Salad

2 cups tossed greens
with vegetables
1 cups broth-based soup

cup cottage cheese
or non-fat dressing
Drink
Snack
Water
Protein bar, no more than 220 calories

and 5 grams of fat
Drink
Water
10
Meal 3 - Feta Chicken Salad
Week 1 Day 2
6 oz. cooked chicken

breast, sliced
Meal 1 - Cereal
2 cups lettuce, shredded
1 cup non-sweetened whole

grain cereal
1 cup low-fat milk
Top shredded lettuce with cooked chicken. Sprinkle with feta cheese.
1 cup water
Snack
Feta cheese
Side
1 serving of fruit
Drink
Water
Side
1 serving of fruit
Drink
Water
10 15 baby carrots 2 Tbsp. low-fat ranch dip

Drink
Water
Meal 2 - Whole Wheat Sandwich

1 Tbsp. light Miracle Whip or
light mayo/mustard
4 slices lean turkey

or other lean deli meat
Tomato, lettuce, other

vegetables to taste
Side
1 serving of fruit
Drink
Water
Snack
2 slices whole wheat

or Ezekiel bread
1 banana 1 handful nuts

Drink
Water
Daily Notes
11
12
Week 1 Day 3
Snack
2 large eggs
1 cup blueberries
1 tsp. vanilla extract
cup low-fat
cottage cheese
1 tsp. 100% maple syrup or

2/3 cup light Greek yogurt
Snack
Water
1 cup cooked rice
1 cups vegetables
1 cup light coconut milk
Curry spice to taste
Place vegetables in saucepan. Add milk and curry spice. Cook until
vegetables are done then place mixture on top of cooked rice.
Drink
In a blender, combine oats, cottage cheese, eggs and vanilla extract.

Stir in blueberries. Scoop batter onto warm skillet and make 3-inch
pancakes. Cook until brown on each side. Top with maple syrup or
Greek yogurt.
Drink
Drink
Meal 3 - Stir Fry
Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)

1 cup old fashioned oats
cup cottage cheese 1 serving of fruit
Water
Daily Notes
cup of skim milk
1 serving of fruit 1 part-skim mozzarella string cheese

Drink
Water
Meal 2 - Grilled Chicken

6 oz. chicken breast

with vegetables
Top chicken breast with your favorite herbs and spices. Bake at 350 for
20 30 minutes or grill for approximately 20 minutes.
Side
4 cups tossed greens with

vegetables
cup cottage cheese
Drink
Water
13
14
Meal 3 - Grilled Teriyaki Tuna
Week 1 Day 4
Meal 1 - Shake
1 scoop whey protein
cup skim, almond, rice or

soy milk
1 whole banana
Handful of ice
4 oz. tuna steak
1/3 cup cooked

brown rice
2 Tbsp. low-fat, bottled

teriyaki sauce
Fresh spinach
1 tsp. olive oil

Place tuna steak in saucepan with olive oil. Cook approximately 10
minutes or until meat is done. Add teriyaki sauce and place on top of
rice with a side of fresh spinach.
cup water
Drink
Snack
Drink
Water
Snack
cup low-fat cottage cheese 1 cup fruit

Drink
1 serving of fruit
1 part-skim mozzarella string cheese
Drink
Water
Water
Water
Meal 2 - Pita
light mayonnaise
4 slices lean turkey or other

lean deli meat
Tbsp. mustard
1 oz. slice of cheese
Tomato, cucumber, lettuce,

sprouts, other vegetables
1 large (6 ) wheat pita
Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese
and vegetables.
Side
4 celery sticks
1 cup raw broccoli
2 Tbsp. low-fat dressing
Drink
Water
15
16
Week 1 Day 5
Snack
1 plum tomato, chopped
1 egg yolk
1 small clove of garlic,

chopped
2 Tbsp. skim milk
1 handful spinach,
shredded
1 Tbsp. onion, minced
Lite Cooking Spray
Snack
Water
2 slices whole wheat bread
Tomato, sliced
3 slices turkey bacon
Lettuce, to taste
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture
in pan. Cook on both sides until done.
Drink
Drink
Meal 3 - BLT with Turkey
Meal 1 - Veggie Egg White Omelet

4 5 egg whites
Side
1 serving of fruit
Drink
Water
Daily Notes
Water
1 cup grapes cup almonds

Water
Drink
Meal 2 - Avocado & Chicken Salad

4 oz. grilled chicken
cup orange, sliced
3 cups mixed greens
1 Tbsp. lemon juice
cup avocado, sliced
2 tsp. olive oil
Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.
Drink
Water
17
18
Week 1 Day 6
Snack
Drink
Water
Meal 3 - Roast Beef Pita

2 large eggs
4 oz. lean roast beef or other

lean meat
Dark salad greens
1 cup blueberries
3-inch whole wheat pita
Bell peppers, sliced
cup low-fat
cottage cheese

Cherry tomatoes, sliced
Cucumbers, sliced
Romaine lettuce
Mushrooms, sliced

Greek yogurt.
Drink
Snack
Drink
Water
cup of skim milk

Drink
Water
Meal 2 - Minestrone Soup

1 cups low-sodium
minestrone soup
1 whole grain roll or toast
Side
1 tomato, sliced
1 oz. mozzarella, sliced
Basil
Balsamic vinegar
Drink
Water
19
20
Week 1 Day 7
Snack
Drink
Water
Meal 3 - Bagel Sandwich
Meal 1 - Egg Burrito

4 small whole grain tortillas
cup sweet onion, chopped
2 cups egg whites
Salt and pepper
cup non-fat cottage cheese
cup black beans (rinsed,
cup tomatoes, chopped
Lite cooking spray
drained and mashed coarsely with fork)
cup milk or yogurt
Drink
Water
1 slice reduced-fat cheese
2 oz. deli-style turkey

breast, sliced
Tomato, sliced
1 cup tomato or
vegetable juice
Daily Notes
Spray large skillet with cooking spray. Add eggs, cottage cheese,
vegetables and beans. Stir together. Once fully cooked, place
mixture on tortillas. Salt and pepper to taste.
Side
whole wheat bagel

or 1 slice toast
Drink
cup red or green sweet

pepper, chopped
Snack
2 slices turkey jerky

Drink
Water
Meal 2 - Meatballs & Marinara

4 oz. extra-lean
ground turkey
2 Tbsp. parmesan cheese,

grated
cup marinara sauce
Lite cooking spray
Roll ground turkey into 3 4 balls. Spray pan with cooking spray and
cook meatballs approximately 7 minutes. Top meatballs with marinara
sauce and parmesan cheese.
Drink
Water
21
22
23
Week 2
Meal 3 - Turkey Burger
Week 2 Day 1
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)
1 cup water
Snack
cup milk or yogurt
Drink
Water
2 Tbsp. red onion, chopped
2 Tbsp. salsa
1 whole grain pita
Form ground turkey into a patty. Cook turkey approximately 4 minutes

on each side until done. Top with salsa and onion and place in whole
grain pita.

Side
4 oz. lean ground turkey
Side
1 cup steamed vegetables
Drink
Water
Daily Notes

Drink
Water
Meal 2 - Peanut Butter & Banana

1 Tbsp. all fruit preserves
or banana
1 slice whole grain

or Ezekiel bread
1 Tbsp. natural
peanut butter
Drink
Snack
Water
Protein bar, no more than 220 calories and 5 grams of fat

Drink
Water
25
26
Week 2 Day 2
Snack

grain cereal
Water
4 oz. marinated turkey

tenderloin
1 cup low-fat milk
Side
1 serving of fruit
Drink
Water
cup long grain & wild rice
Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at

350 for 30 minutes or cook over medium heat for approximately
10 minutes on each side or until done.
cup low-fat cottage cheese 1 serving of fruit

Drink
Drink
Meal 3 - Marinated Turkey
Meal 1 - Cereal
Snack
Water
Side
cup green peas

1 cup fresh fruit
Drink
1 cup low-fat milk
Meal 2 - Grilled Chicken Salad

3 oz. grilled chicken breast
1 Tbsp. pecans, chopped
3 cups mixed dark greens
Cucumber, sliced
apple, chopped
Top mixed greens with chicken, chopped apple, pecans and cucumber
to taste.
Drink
Water
Daily Notes
27
28
Week 2 Day 3
Snack
2/3 cup buckwheat cereal
banana
Water
1 cup water
1 cups vegetables
1 lemon
Mix buckwheat cereal with water and cook for 20 minutes on stove. Top
with banana and syrup.
Snack
Drink
Meal 3 - Lemon Chicken
Meal 1 - Buckwheat Cereal
Drink
Squeeze lemon juice over chicken. Bake at 350 for 20 30 minutes.

Bake assorted vegetables at 350 for 10 15 minutes.
cup milk or soy milk
Side
cup fresh fruit
Drink
1 cup low-fat milk

Drink
Water
Daily Notes
Meal 2 - Chicken Wrap

Red bell pepper, sliced
Lettuce
6-inch whole grain tortilla

Tomato, sliced
Side
Celery sticks
1 Tbsp. low-fat ranch
dressing
Drink
Water
Daily Notes
29
30
Week 2 Day 4
Snack
1 scoop whey protein (vanilla

or chocolate)
1 tsp. peanut butter
cup soy or
fat-free milk
Handful of ice
cup water
Drink
Water
1 lb. extra-lean ground turkey
cup low-fat chicken or

vegetable stock
cup oat bran
1 clove of garlic, pressed
2 Tbsp. flaxseed
1 Tbsp. soy sauce
2 egg whites
1 whole wheat bun
Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and
soy sauce. Form into 3 patties and cook approximately 5 minutes on
each side or until done. Place on whole wheat bun.
Water

Drink
Drink
Meal 3 - Meaty Turkey Burger (1 serving = 1 burger)
Meal 1 - Shake
Snack
Water
Meal 2 - Pita
light mayo

lean deli meat

Tbsp. mustard
Drink
Water
Side
and vegetables.
Side
4 celery sticks
1 cup raw broccoli
Drink
Water
31
32
Week 2 Day 5
Snack

Drink
Water
Meal 3 - Black Bean Soup & Sandwich

4 5 egg whites
1 cup of canned
black bean soup
2 thin slices avocado
1 egg yolk
1 small clove of
garlic, chopped
1 slice whole-grain bread
1 tsp. Dijon mustard
2 Tbsp. skim milk
1 handful spinach, shredded
Lite Cooking Spray

breast, sliced
Spread Dijon mustard over bread. Top with turkey and avocado.
Drink
Snack
Drink
Water
Daily Notes
Water

Water
Drink

cup orange, sliced
3 cups mixed greens
1 Tbsp. lemon juice
cup avocado, sliced
2 tsp. olive oil
Drink
Water
33
34
Meal 3 - Halibut
Week 2 Day 6
6 oz. marinated halibut
Meal 1 - Shake
cup water
1 whole banana
Handful of ice
Marinate halibut with your favorite herbs, spices or fat-free sauce for 20
minutes. Wrap in foil and bake at 350 for 20 25 minutes or until fully
cooked.
cup skim, almond,

rice or soy milk
Drink
Snack
Water
Side
4 cups steamed baby red

potatoes (no butter)
1 cup steamed broccoli
Drink
Water

Drink
Water

1 cups low-sodium
minestrone soup
Side
1 tomato, sliced
Basil
Balsamic vinegar
Drink
Water
Snack

Drink
Water
Daily Notes
35
36
Week 2 Day 7
Snack
Drink
Water
Meal 3 - Rosemary Chicken

2 cups egg whites

drained and mashed
coarsely with fork)
Salt and pepper
Lite cooking spray
Drink
4 oz. chicken
2 cups arugula
1 tsp. rosemary
1 Tbsp. parmesan
cheese, grated
tsp. garlic, minced
1 tsp. olive oil
Top chicken with rosemary, garlic and olive oil. Wrap in tin foil and bake
at 350 for 20 minutes or until fully cooked. Top arugula with
the chicken and sprinkle with parmesan cheese.

pepper, chopped
Side
1 cup beets
Drink
Water
Daily Notes
Water
Snack

Drink
Water

4 oz. extra-lean
ground turkey
2 Tbsp. parmesan
cheese, grated
cup marinara sauce
Lite cooking spray
Drink
Water
37
38
39
Week 3
Week 3 Day 1
6 oz. salmon
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)

Side

1 cup quinoa
Drink
Water
1 cup water
Snack
Side
cup milk or yogurt
Drink
Water
Daily Notes

Drink
Water
Meal 2 - Grilled Chicken


Top chicken breast with your favorite herbs and spices. Bake at
350 for 20 30 minutes or grill for approximately 20 minutes.
Snack
Side
4 cups tossed greens with

vegetables
cup cottage cheese
Drink
Water

Drink
Water
41
42
Meal 2 - Pita
Week 3 Day 2
cup sweet onion,

chopped
2 cups egg whites
cup non-fat
cottage cheese
Salt and pepper
Lite cooking spray

light mayo

lean deli meat

Tbsp. mustard
and vegetables.

pepper, chopped
Snack
Drink
Water

Drink
Water
Meal 3 - Feta Chicken Salad
Water
6 oz. cooked chicken

breast, sliced

Drink
4 celery sticks
1 cup raw broccoli
Drink
Snack
Side
Feta cheese
2 cups lettuce, shredded
Water
Top shredded lettuce with cooked chicken. Sprinkle with feta cheese.
Daily Notes
Side
1 serving of fruit
Drink
Water
Daily Notes
43
44
Week 3 Day 3
Snack
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese


Greek yogurt.
Snack
Drink
Water
Meal 3 - Stir Fry
Drink
1 cup cooked rice
1 cups vegetables
1 cup light coconut milk
Curry spice to taste
Place vegetables in saucepan. Add milk and curry spice. Cook until
vegetables are done then place mixture on top of cooked rice.
Side
4 celery sticks
1 cup raw broccoli
Drink
Water
cup of skim milk

Drink
Water
Meal 2 - Whole Wheat Sandwich


light mayo/mustard
4 slices lean turkey or

other lean deli meat
Tomato, lettuce,
other vegetables
Side
1 serving of fruit
Drink
Water
Daily Notes
45
46
Meal 3 - Bagel Sandwich
Week 3 Day 4
Meal 1 - Shake
or chocolate)
cup soy or fat-free milk
Handful of ice
whole wheat bagel

or 1 slice toast
1 slice reduced-fat cheese

breast, sliced
Tomato, sliced
Drink
1 cup tomato or vegetable

juice
cup water
Drink
Snack
Daily Notes
Water

Drink
Water

1 cup low-sodium
minestrone soup
Side
1 tomato, sliced
1 oz. mozzarella,
Sliced Basil
Balsamic vinegar
Drink
Water
Snack

Drink
Water
47
48
Week 3 Day 5
Snack

Drink
Water

4 5 egg whites
1 egg yolk

chopped
2 Tbsp. skim milk
Lite Cooking Spray
Tomato, sliced
Lettuce
Side
1 serving of fruit
Drink
Water
together. Spray large skillet with cooking spray and place mixture in pan.
Cook on both sides until done.
Drink
Snack
cup of skim milk

Water
Drink

4 oz. extra-lean
ground turkey
2 Tbsp. parmesan
cheese, grated
cup marinara sauce
Lite cooking spray
Side
1 serving of fruit
Drink
Water
49
50
Week 3 Day 6
Snack
Drink
Water
Meal 3 - Steak Pita
Meal 1 - Shake
cup water
4 oz. lean roast beef

or other lean meat
Dark salad greens
1 whole banana
Handful of ice
3-inch whole wheat pita
Bell peppers, sliced
Cherry tomatoes, sliced
Cucumbers, sliced
Romaine lettuce
Mushrooms, sliced
cup skim, almond,

rice or soy milk
Drink
Snack
10 grapes 4 whole wheat crackers
Water
Drink

Drink
Water
Daily Notes
Water

cup orange, sliced
3 cups mixed greens
1 Tbsp. lemon juice
cup avocado, sliced
2 tsp. olive oil
Drink
Water
Daily Notes
51
52
Week 3 Day 7
Meal 1 - Cereal
grain cereal
Snack
1 cup low-fat milk
Side
1 serving of fruit
Drink
Water
cup low-fat chicken

or vegetable stock
cup oat bran
2 Tbsp. flaxseed
1 Tbsp. soy sauce
2 egg whites
1 whole wheat bun

Drink
1 lb. extra-lean
ground turkey
Water
Side
Drink
Water
Meal 2 - Sandwich & Soup

with vegetables
1 slice whole wheat toast
cup cottage cheese

or non-fat dressing
Drink
Snack
1 cups broth-based soup
Water

Drink
Water
Daily Notes
53
54
55
Week 4
Week 4 Day 1
Meal 1 - Big Spinach Omelet
cup roma tomato,
chopped
3 oz. feta cheese
1 cup spinach
1 Tbsp. fresh basil
Snack
1 cup of fruit
Drink
Water
2 Tbsp. salsa
1 whole grain pita

grain pita.
5 egg whites
Side
Side
Drink
Water
Daily Notes

Drink
Water
Meal 2 - Peanut Butter & Banana

1 Tbsp. all fruit preserves
or banana
1 slice whole grain

or Ezekiel bread
1 Tbsp. natural
peanut butter
Drink
Snack
1 cup milk
Protein bar, no more than 220 calories and 5 grams fat

Drink
Water
Daily Notes
57
58
Week 4 Day 2
Meal 1 - Shake
cup low-fat chicken

or vegetable stock
cup oat bran
cup water
2 Tbsp. flaxseed
1 Tbsp. soy sauce
1 whole banana
Handful of ice
2 egg whites
1 whole wheat bun
cup skim, almond,

rice or soy milk
Drink
Snack
1 lb. extra-lean
ground turkey
Water

Drink
Water
Side
Drink
Water
Meal 2 - Grilled Chicken Salad

Cucumber, sliced
apple, chopped
Top mixed greens with chicken, chopped apple, pecans and cucumber
to taste.
Drink
Snack
Water

Drink
Water
Daily Notes
59
60
Week 4 Day 3

tenderloin

2 large eggs
1 cup blueberries
cup low-fat
cottage cheese

Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake

at 350 for 30 minutes or cook over medium heat for approximately 10
minutes on each side.

Greek yogurt.
Drink
Snack
Side
cup green peas

1 cup fresh fruit
Drink
1 cup low-fat milk
Daily Notes
cup of skim milk

Drink
Water

Lettuce
Tomato, sliced
Snack
Side
Celery sticks
dressing
Drink
Water

Drink
Water
61
62
Week 4 Day 4

1 lemon
Meal 1 - Cereal
grain cereal
Snack
1 cups vegetables

1 cup low-fat milk
Side
1 serving of fruit
Drink
Water
Side
cup fresh fruit
Drink
1 cup low-fat milk

Drink
Water
Meal 2 - Pita
light mayo
4 slices lean turkey

or other lean deli meat

Tbsp. mustard
and vegetables.
Snack
Side
4 celery sticks
1 cup raw broccoli
Drink
Water
1 small fruit 1 part-skim mozzarella string cheese

Drink
Water
63
64
Meal 3 - Black Bean Soup & Sandwich
Week 4 Day 5
1 egg yolk

chopped
2 Tbsp. skim milk
Lite Cooking Spray
1 slice whole-grain bread
1 tsp. Dijon mustard
Spread Dijon mustard over bread. Top with turkey and avocado.
Drink
1 cup low-fat milk
Daily Notes
Snack
2 thin slices avocado
2 oz. deli-style turkey breast,

sliced
4 5 egg whites
Drink
1 cup of canned
black bean soup
Water

Water
Drink

cup orange, sliced
3 cups mixed greens
1 Tbsp. lemon juice
cup avocado, sliced
2 tsp. olive oil
Drink
Snack
Water

Drink
Water
65
66
Week 4 Day 6
Snack
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese

Snack
Water

cooked.

Greek yogurt.
Drink
Drink
Meal 3 - Halibut

Side

Drink
1 cup low-fat milk
cup of skim milk

Drink
Water

1 cup low-sodium
minestrone soup
Side
1 tomato, sliced
Basil
Balsamic vinegar
Drink
Water
67
68
Week 4 Day 7
Meal 1 - Buckwheat Cereal
2/3 cup buckwheat cereal
banana
1 cup water
Snack

teriyaki sauce
Fresh spinach
Place tuna steak in saucepan with olive oil. Cook approximately

10 minutes or until meat is done. Add teriyaki sauce and place
on top of rice with a side of fresh spinach.
Drink
cup milk or soy milk

Drink
1/3 cup cooked brown rice
1 tsp. olive oil
Mix buckwheat cereal with water and cook for 20 minutes on stove. Top
with banana and syrup.
Drink
4 oz. tuna steak
Water
Daily Notes
Water

2 Tbsp. parmesan
cheese, grated
cup marinara sauce
Lite cooking spray
4 oz. extra-lean
ground turkey
Drink
Snack
Water

Drink
Water
69
70
71
Week 5
Week 5 Day 1
6 oz. salmon
Meal 1 - Turkey Bacon Toast

3 slices of turkey bacon
1 slice Ezekiel bread,

toasted
Side

1 cup quinoa
Drink
Water
tomato, sliced
Drink
Snack
Water
Optional
Snack
10 raw almonds
Drink
Water
Meal 2 - Pesto Spaghetti (1 serving = 1 cups)

cup almonds, chopped
3 quarts water
cup parsley
1 tsp. salt
2 cloves garlic, chopped
3 cups fresh basil leaves
Extra virgin olive oil
Drink
Water
Protein bar, no more than

220 calories and 5 grams of fat
Drink
Water
Daily Notes
1 lb. buckwheat
or rice noodles
Post
Workout Meal
1 Tbsp. hummus
3 whole grain crackers
Boil noodles in water and salt approximately 12 minutes or until noodles are
soft. Strain noodles and top with basil, almonds, parsley and garlic. Toss
with olive oil and sprinkle salt to taste.
Drink
Snack
Water

Drink
Water
73
74
Week 5 Day 2

1 lemon
Meal 1 - Greek Yogurt

1 cup light Greek yogurt


or agave nectar
cup low-fat granola

Drink
Snack
Water
Optional
Snack
1 cup fresh fruit salad 2 Tbsp. granola

Drink
1 cups vegetables
Water
Meal 2 - Basil & Tomato Pizza (1 serving = 2 slices)

cup part-skim mozzarella
cheese, shredded
1 oz. prosciutto
or lean ham
cup parmesan
cheese, grated
3/4 cup tomatoes, sliced
2 large garlic cloves, sliced
cup fresh basil
Crushed pepper to taste
cup fresh fruit
Drink
1 cup low-fat milk
cup low-fat cottage cheese sprinkled

with cinnamon
Drink
Water
180 calorie shake (egg white or whey powder)

cup berries or 1 tsp. natural peanut butter
1 cup soy or milk
Handful of ice
Drink
Water
14 oz. whole wheat crust

(homemade or purchased)
Post
Workout Meal
Side
Preheat oven to 450. Top pizza crust with all ingredients and bake until
crispy, approximately 6 10 minutes.
Drink
Snack
Water

Drink
Water
75
76
Week 5 Day 3
Snack
2 large eggs
1 cup blueberries
cup low-fat
cottage cheese

Drink
Water


tenderloin
Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at

350 for 30 minutes or cook over medium heat for approximately
10 minutes on each side.

Greek yogurt.
Drink
Snack
cup of skim milk
Optional
Snack
1 cup apple sliced 1 Tbsp. natural peanut butter

Drink
Water
Lettuce
Post
Workout Meal
Drink
1 cup low-fat milk
cup skim milk
1 cup low-fat cottage cheese sprinkled

with cinnamon
Drink
Tomato, sliced
cup green peas

1 cup fresh fruit
Side
Oatmeal
2/3 cup oatmeal (non-instant)
1 cup water
2 tsp. 100% maple syrup or natural sweetener
Drink

cup skim milk
Daily Notes
Side
Celery sticks
dressing
Drink
Water
77
78
Week 5 Day 4
Snack
cup water
1 whole banana
Handful of ice
cup skim, almond,

rice or soy milk
Drink
Water
Water
12 whole wheat pizza crust
1 cups reduced-fat
mozzarella cheese,
shredded
2 scallions, thinly sliced
cup cilantro leaves
1 1/3 cups canned

black beans
1 small red pepper, chopped
1 cup tomato salsa
cup almonds, cashews, dried cranberries

Drink
Drink
Meal 3 - Southwestern Pizza (1 serving = 2 slices)
Meal 1 - Shake
Snack
Top pizza crust with all ingredients. Bake at 450 for 8 10 minutes.
Water or soy milk
Drink
Meal 2 - Warm Spinach & Quinoa Salad

1/3 cup olive oil
1 cups quinoa
8 oz. crumbled feta
cup red wine vinegar
Salt and pepper
Optional
Snack
Drink
Cook quinoa in 3 cups of boiling water. Cover and simmer for 15 20

minutes. Combine all liquid ingredients then add spinach and warm quinoa.
Top with feta and enjoy! Refrigerate leftovers.
Side
1 cup salad
1 medium size fruit
Drink
Water
Smoothie
cup plain, fat-free yogurt
cup frozen mixed berries
1 medium banana
Post
Workout Meal
1 lb. baby spinach
Water
cup skim milk
180 calorie protein bar

Drink
cup skim milk
Daily Notes
Daily Notes
79
80
Week 5 Day 5
Snack
4 5 egg whites
1 egg yolk

chopped
2 Tbsp. skim milk
Lite Cooking Spray
Snack
Water
Water
Tomato, sliced
Lettuce
Optional
Snack
Post
Workout Meal
Side
1 serving of fruit
Drink
Water
2 hard boiled eggs

2 slices tomato
grapefruit
Drink
Water
1 cup pineapple or mango

Drink
Water
Water or soy milk
Drink
Drink
Drink

cup orange, sliced
3 cups mixed greens
1 Tbsp. lemon juice
cup avocado, sliced
2 tsp. olive oil
Top mixed greens with orange, avocado and chicken. Drizzle with olive oil
and lemon juice.
Drink
Water
81
82
Meal 3 - Halibut
Week 5 Day 6
Meal 1 - Shake
or chocolate)
Handful of ice
cooked.
Side

Drink
Water
cup water
Drink
Snack
Water

Drink
Optional
Snack
Water

1 cup low-sodium
minestrone soup
Drink
Snack
1 tomato, sliced
Basil
Balsamic vinegar
Drink
Water
cup low-fat frozen yogurt

cup strawberries
Drink
Water
Side
Post
Workout Meal
1 whole-grain English muffin

1 Tbsp. natural peanut butter
1 medium banana
Daily Notes
Water

Drink
Water
Daily Notes
83
84
Week 5 Day 7
Snack

Drink
Water

cup sweet onion,

chopped
2 cups egg whites

drained and mashed
coarsely with fork)
Salt and pepper
Lite cooking spray
4 oz. tuna steak

teriyaki sauce
Fresh spinach
1 tsp. olive oil

on top of rice with a side of spinach.

pepper, chopped
Drink
Snack
Water

Drink
Omelet
1 egg
3 egg whites
cup spinach & tomato, sliced
2 Tbsp. feta cheese
1 slice multi-grain bread
Drink
Water or soy milk
Post
Workout Meal

4 oz. extra-lean
ground turkey
2 Tbsp. parmesan cheese,

grated
cup marinara sauce
Lite cooking spray
Drink
Optional
Snack
Water
Water
2 small oatmeal raisin cookies

Drink
Water
Daily Notes
Drink
Water
85
86
87
Week 6
Week 6 Day 1
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)
2 Tbsp. salsa
1 whole grain pita

grain pita.

1 cup water
Snack
Side
cup milk or yogurt
Drink
Water
Optional
Snack

Drink
Post
Workout Meal
Water or soy milk
Side
Drink
Water
cup lemon sorbet with fresh berries

Drink
Water
2 hard boiled eggs

Drink
Water
Meal 2 - Turkey Lettuce Wrap

cup tomato, chopped
1 tsp. olive oil
cup chickpeas
1 tsp. lemon juice
cup kidney beans
Salt and pepper to taste
cup celery, chopped
Large romaine lettuce
Daily Notes
2 oz. deli-style turkey breast
Mix turkey breast, dressing, beans, celery and tomato together with oil,
lemon juice, salt and pepper. Fill romaine lettuce and enjoy!
Drink
Snack
Water

Drink
Water
89
90
Week 6 Day 2

1 lemon
Meal 1 - Cereal
grain cereal
Snack

1 cup low-fat milk
Side
1 serving of fruit
Drink
Water
Optional
Snack

Drink
1 cups vegetables
Water or soy milk
Meal 2 - Chicken Salad Grilled

Cucumber, sliced
Post
Workout Meal
Side
cup fresh fruit
Drink
1 cup low-fat milk
1 cup mango
1 Tbsp. shaved coconut
Drink
Water
Handful of nuts
Drink
Water
apple, chopped
Drink
Snack
Water

Drink
Water
91
92
Week 6 Day 3

tenderloin

2 large eggs
1 cup blueberries
cup low-fat
cottage cheese


Greek yogurt.
Drink
Snack
Optional
Snack
cup of skim milk
Post
Workout Meal

Drink
Water or soy milk
cup green peas

1 cup fresh fruit
Drink
1 cup low-fat milk
2 small squares dark chocolate/70% + chocolate

Drink
Water

cup peaches
Drink
Water
Meal 2 - Turkey Chili
Side
Daily Notes
1 cup turkey or
vegetable chili
Snack
Side
1 cups mixed greens

2 egg whites, hard-boiled
1 tsp. olive oil
1 tsp. red wine vinegar
Drink
Water

Drink
Water
93
94
Week 6 Day 4
Meal 1 - Shake
cup water
1 whole banana
Handful of ice
Snack
cup cilantro leaves
1 cup tomato salsa
1 1/3 cups canned

black beans
1 cups reduced-fat
mozzarella cheese,
shredded
cup skim, almond,

rice or soy milk
Drink
Water
Drink
Water

Drink
Optional
Snack
Water
Meal 2 - Pita
light mayo

lean deli meat

Tbsp. mustard
Post
Workout Meal
Drink
Water

Drink
Water
4 oz. low-fat vanilla or chocolate pudding
and vegetables.
Snack
Side
4 celery sticks
1 cup raw broccoli
Drink
Water

Drink
Water
95
96
Week 6 Day 5
Snack
4 5 egg whites
1 egg yolk

chopped
2 Tbsp. skim milk
Lite Cooking Spray
Snack
Water
Water
Tomato, sliced
Lettuce
Optional
Snack
Post
Workout Meal
Side
1 serving of fruit
Drink
Water
1 cup mixed berries

2 Tbsp. light whipped topping
1 tsp. cocoa powder
Drink
Water
1 cup fruit salad sprinkled with pecans

Drink
Water
Water or soy milk

Daily Notes

cup orange, sliced
3 cups mixed greens
1 Tbsp. lemon juice
cup avocado, sliced
2 tsp. olive oil
Drink
Drink
Drink
10 15 baby carrotsm 2 Tbsp. low-fat ranch dip
Drink
Water
97
98
Meal 3 - Halibut
Week 6 Day 6
Meal 1 - Shake
or chocolate)
Handful of ice
cooked.
Side

Drink
Water
cup water
Drink
Snack
Water
Optional
Snack

Drink
Water
Meal 2 - Muffin Pizza

2 oz. grilled chicken breast,
sliced
cup tomato sauce
Drink
Water
10 raw almonds
Drink
Water
1 whole-grain
English muffin
Post
Workout Meal
3/4 cup plain fat-free yogurt

1 tsp. honey
cup mozzarella cheese

Top English muffin with tomato sauce, cheese and chicken breast. Bake
at 350 for 10 minutes and serve with steamed broccoli.
Drink
Snack
Water

Drink
Water
99
100
Week 6 Day 7
Snack

Drink
Water

2 cups egg whites

drained and mashed
coarsely with fork)
cup non-fat
cottage cheese
Salt and pepper
Lite cooking spray
4 oz. tuna steak

teriyaki sauce
Fresh spinach
1 tsp. olive oil


pepper, chopped
Drink
Optional
Snack
Snack
Post
Workout Meal
Water

Drink
1 Kashi granola bar or homemade protein bar

Drink
Water

Drink
Drink
Water
Water
Water or soy milk

Daily Notes

4 oz. extra-lean
ground turkey
2 Tbsp. parmesan
cheese, grated
cup marinara sauce
Lite cooking spray
Drink
Water
101
102
103
Week 7
Week 7 Day 1
6 oz. salmon
Meal 1 - Turkey Bacon Toast

3 slices of turkey bacon
1 slice Ezekiel bread,

toasted
Side

1 cup quinoa
Drink
Water
tomato, sliced
Drink
Snack
Water
Optional
Snack
10 raw, unsalted almonds

Drink
Water or soy milk
Post
Workout Meal
Meal 2 - Pesto Spaghetti (1 serving = 1 cups)

cup almonds, chopped
3 quarts water
cup parsley
1 tsp. salt
2 cloves garlic, chopped
3 cups fresh basil leaves
Extra virgin olive oil
Drink
Water
3 oz. chicken baked

Drink
Water
Daily Notes
1 lb. buckwheat or rice

noodles
1 Tbsp. hummus
Boil noodles in water and salt approximately 12 minutes or until noodles

are soft. Strain noodles and top with basil, almonds, parsley and garlic.
Toss with olive oil and sprinkle salt to taste.
Drink
Snack
Water

Drink
Water
105
106
Week 7 Day 2

1 lemon
Meal 1 - Greek Yogurt

1 cup light Greek yogurt


or agave nectar
cup low-fat granola

Drink
Snack
Water
Optional
Snack
1 cup fresh fruit salad 2 Tbsp. granola

Drink
1 cups vegetables
Water or soy milk
Meal 2 - Basil & Tomato Pizza (1 serving = 2 slices)

1 oz. prosciutto
or lean ham
2 large garlic cloves, sliced
3/4 cup tomatoes, sliced
cup part-skim mozzarella

cheese, shredded
cup fresh basil
cup fresh fruit
Drink
1 cup low-fat milk
cup low-fat cottage cheese sprinkled with

cinnamon
Drink
Water
180 calorie shake (egg white or whey powder)

cup berries or 1 tsp. natural peanut butter
1 cup soy or milk
Handful of ice
Drink
Water
14 oz. whole wheat crust

(homemade or purchased)
Post
Workout Meal
Side
cup parmesan cheese,

grated
Drink
Snack
Water

Drink
Water
107
108
Week 7 Day 3

tenderloin

2 large eggs
1 cup blueberries
cup low-fat
cottage cheese


Greek yogurt.
Drink
Snack
Optional
Snack
cup of skim milk
Side
cup green peas

1 cup fresh fruit
Drink
1 cup low-fat milk
Oatmeal
2/3 cup oatmeal (non-instant)
1 cup water
2 tsp. 100% maple syrup or natural sweetener
Drink
cup skim milk
1 cup apple sliced 1 Tbsp. natural peanut butter

Drink

Lettuce
1 cup low-fat cottage cheese sprinkled with

cinnamon
Drink
Post
Workout Meal
Water or soy milk
Water
Daily Notes
Tomato, sliced
Snack
Side
Celery sticks
dressing
Drink
Water

Drink
Water
109
110
Week 7 Day 4
Meal 1 - Shake
cup water
1 whole banana
Handful of ice
Snack
cup cilantro leaves
1 cup tomato salsa
1 1/3 cups canned

black beans
1 cups reduced-fat
mozzarella cheese,
shredded
cup skim, almond, rice or

soy milk
Drink
Water
Drink
cup almonds, cashews, dried cranberries

Drink
Water or soy milk
Optional
Snack
Meal 2 - Warm Spinach & Quinoa Salad

1/3 cup olive oil
1 cups quinoa
8 oz. crumbled feta
cup red wine vinegar
Salt and pepper
Smoothie
cup plain, fat-free yogurt
cup frozen mixed berries
1 medium banana
Drink
Post
Workout Meal
Water

Drink
1 lb. baby spinach
Water
Water
Cook quinoa in 3 cups of boiling water. Cover and simmer for 15 20

minutes. Combine all liquid ingredients then add spinach and warm
quinoa. Top with feta and enjoy! Refrigerate leftovers.
Snack
Side
1 cup salad
1 medium size fruit
Drink
Water
Daily Notes

Drink
Water
111
112
Week 7 Day 5
Tomato, sliced
Lettuce
4 5 egg whites
Side
1 serving of fruit
1 egg yolk

chopped
Drink
Water
2 Tbsp. skim milk
Lite Cooking Spray
Drink
Snack
Optional
Snack
Post
Workout Meal
2 hard boiled eggs

2 slices tomato
grapefruit
Drink
Water
1 cup pineapple or mango

Drink
Water
Water

Drink
Water or soy milk


cup orange, sliced
3 cups mixed greens
1 Tbsp. lemon juice
cup avocado, sliced
2 tsp. olive oil
Drink
Snack
Water

Drink
Water
113
114
Meal 3 - Halibut
Week 7 Day 6
Meal 1 - Shake
cup water
1 whole banana
Handful of ice
cooked.
cup skim, almond,

rice or soy milk
Drink
Snack
Water

Drink
Optional
Snack
Water or soy milk

1 cup low-sodium
minestrone soup
Post
Workout Meal
Snack
Drink
Water
Drink
Water
cup low-fat frozen yogurt

cup strawberries
Water
Drink
1 tomato, sliced
Basil
Balsamic vinegar

1 whole-grain English muffin

1 Tbsp. natural peanut butter
1 medium banana
Drink
Side
Side
Daily Notes
Water

Drink
Water
Daily Notes
115
116
Week 7 Day 7
Snack

Drink
Water

cup sweet onion,

chopped

pepper, chopped

drained and mashed
coarsely with fork)
cup non-fat cottage

cheese
Salt and pepper
Lite cooking spray
4 oz. tuna steak

teriyaki sauce
Fresh spinach
1 tsp. olive oil

Drink
2 cups egg whites

vegetables and beans. Stir together. Once fully cooked, place mixture
on tortillas. Salt and pepper to taste.
Snack
Water

Drink
Omelet
1 egg
3 egg whites
cup spinach & tomato
2 Tbsp. feta cheese
1 slice multi-grain bread
Drink
Water or soy milk
Post
Workout Meal

4 oz. extra-lean
ground turkey
2 Tbsp. parmesan
cheese, grated
cup marinara sauce
Lite cooking spray
Drink
Optional
Snack
Water
Water
2 small oatmeal raisin cookies

Drink
Water
Daily Notes
Drink
Water
117
118
119
Week 8
Week 8 Day 1
Meal 1 - Oatmeal
2/3 cup oatmeal
(non-instant)
2 Tbsp. salsa
1 whole grain pita

grain pita.

Snack
Side
cup milk or yogurt
Drink
Water
Optional
Snack

Drink
Post
Workout Meal
Water or soy milk
Meal 2 - Turkey Lettuce Wrap

cup tomato, chopped
1 tsp. olive oil
cup chickpeas
1 tsp. lemon juice
cup kidney beans
Salt and pepper to taste
cup celery, chopped
Large romaine lettuce
Drink
Water
cup lemon sorbet with fresh berries

Drink
Water
2 hard boiled eggs

Drink
Water
Daily Notes
2 oz. deli-style turkey breast
Side
Mix turkey breast, dressing, beans, celery and tomato together with oil,
lemon juice, salt and pepper. Fill romaine lettuce and enjoy!
Drink
Snack
Water

Drink
Water
121
122
Week 8 Day 2

1 lemon
Meal 1 - Cereal
grain cereal
Snack

1 cup low-fat milk
Side
1 serving of fruit
Drink
Water
Optional
Snack

Drink
1 cups vegetables
Water or soy milk
Meal 2 - Chicken Salad Grilled

Cucumber, sliced
Post
Workout Meal
Side
cup fresh fruit
Drink
1 cup low-fat milk
1 cup mango
1 Tbsp. shaved coconut
Drink
Water
Handful of nuts
Drink
Water
apple, chopped
Snack
Drink
Water

Drink
Water
Daily Notes
123
124
Week 8 Day 3

tenderloin

2 large eggs
1 cup blueberries
cup low-fat
cottage cheese


Greek yogurt.
Drink
Snack
Optional
Snack
cup green peas

1 cup fresh fruit
Drink
1 cup low-fat milk
2 small squares dark chocolate/70% + chocolate

Drink
Water
cup of skim milk
Post
Workout Meal

Drink
Side
Water or soy milk
Drink
Water
Meal 2 - Turkey Chili

cup peaches
Daily Notes
1 cup turkey or
vegetable chili
Snack
Side
1 cups mixed greens

2 egg whites, hard-boiled
1 tsp. olive oil
1 tsp. red wine vinegar
Drink
Water

Drink
Water
125
126
Week 8 Day 4
Meal 1 - Shake
cup water
1 whole banana
Handful of ice
Snack
cup cilantro leaves
1 cup tomato salsa
1 1/3 cups canned

black beans
1 cups reduced-fat
mozzarella cheese,
shredded
cup skim, almond,

rice or soy milk
Drink
Water

Drink
Optional
Snack
Water or soy milk
Meal 2 - Pita
light mayo

lean deli meat

Tbsp. mustard
Post
Workout Meal
Drink
Water

1 Tbsp. low-fat soft cheese
Drink
Water
4 oz. low-fat vanilla or chocolate pudding
Daily Notes
and vegetables.
Snack
Side
4 celery sticks
1 cup raw broccoli
Drink
Water

Drink
Water
127
128
Week 8 Day 5
Tomato, sliced
Lettuce
4 5 egg whites
Side
1 serving of fruit
1 egg yolk

chopped
Drink
Water
2 Tbsp. skim milk
Lite Cooking Spray
Drink
Snack
Optional
Snack
Post
Workout Meal
1 cup mixed berries

2 Tbsp. light whipped topping
1 tsp. cocoa powder
Drink
Water
1 cup fruit salad sprinkled with pecans

Drink
Water
Water

Drink
Water or soy milk


cup orange, sliced
3 cups mixed greens
1 Tbsp. lemon juice
cup avocado, sliced
2 tsp. olive oil
Drink
Snack
Water

Drink
Water
129
130
Meal 3 - Halibut
Week 8 Day 6
Meal 1 - Shake
or chocolate)
Handful of ice
cooked.
Side

Drink
Water
cup water
Drink
Snack
Water
Optional
Snack

Drink
Water
Meal 2 - Muffin Pizza

breast, sliced
cup tomato sauce
Drink
Water
10 raw almonds
Drink
Water
1 whole-grain
English muffin
Post
Workout Meal
3/4 cup plain fat-free yogurt

1 tsp. honey
Daily Notes
cup mozzarella cheese

Top English muffin with tomato sauce, cheese and chicken breast. Bake
at 350 for 10 minutes and serve with steamed broccoli.
Drink
Snack
Water

Drink
Water
131
132
Week 8 Day 7
Snack
Drink
Water
4 oz. tuna steak

teriyaki sauce
Fresh spinach
Salt and pepper
1 tsp. olive oil
Lite cooking spray
2 cups egg whites


pepper, chopped
Drink
Drink
Optional
Snack
Water
Post
Workout Meal

Drink
Water
1 Kashi granola bar or homemade protein bar

Drink
Water
20 green grapes
Drink
Snack
Water
Water or soy milk
Daily Notes
4 oz. extra-lean
ground turkey
2 Tbsp. parmesan
cheese, grated
cup marinara sauce
Lite cooking spray
Drink
Water
133
134
DINING OUT GUIDE

Dining Out Tips
Choose a lean protein with steamed vegetables
D
ont eat the rolls or bread before the meal, this will
save you 300 calories!
Ask for baked, not fried
Eat what is in season
For dessert, choose a fruit platter with light whipped cream
Visit an organic restaurant or one that uses only fresh ingredients
If you need to replace a meal by eating out, follow the suggested
list of items:
Menu Item
Cal
Fat
Carbs
McDonalds
Cesar Salad, no Chicken, no

dressing
90
Cesar Salad with Grilled

Chicken
220
12
Side Salad
20
Quiznos
Flatbread Sammies, Cantina

Chicken, without cheese
205
29
Flatbread Sammies,
Roadhouse Steak, without
cheese
195
29
Sizzler
6 Shrimp, Fried
215
24
Cesar Salad
50
Carrot Raisin Salad
110
12
Creamy Cole Slaw Salad
70
Greek Salad
45
Chicken Noodle Soup
100
14
French Onion Soup
55
Menudo Soup
70
14
Restaurant
Menu Item
Cal
Fat
Carbs
Boston
Market
Roast Turkey 4 oz.
150
2.5
Chilis
Cedar Plank Tilapia
200
Jack in
the Box
Asia Chicken Salad with

Grilled Chicken, no dressing
180
1.5
22
KFC
Original Recipe, 1 Breast

Piece, 5.85 oz, no skin or
breading
140
Grilled Chicken Breast, 4.2 oz
180
Minestrone Soup
70
14
Grilled Chicken Drumstick,

1.38 oz.
70
Taco Bell
Taco Fresco Style, Ranchero

Chicken
170
22
Grilled Chicken Wing, 1.16 oz
80
Salad, House Side Salad,

without dressing or croutons
15
Wendys
Chicken Cesar Salad, without 180

dressing or topping
Salad, Roasted Chicken

Cesar, without dressing or
croutons
190
135
Restaurant
136
138
137

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Day 7.............................................................

iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING

Week 7............................................................... 103

Dining Out Guide........................................... 135

Welcome to the iFit Nutrition Guide. This is your key to success!

Weeks 5 8 will increase and sustain muscle. These weeks include

Post Workout Meal

iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING

Food Swap List

High Energy Proteins

iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING

Energy Treats/Snacks (Weeks 4 8)

Meal 3 - Lemon & Ginger Salmon

Lemon & fresh ginger

2 tsp. 100% maple syrup

Follow oatmeal instructions and top with maple syrup.

cup milk or yogurt

6 oz. light Greek yogurt or kefir

Meal 2 - Soup & Salad

iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING

1 cups broth-based soup

Protein bar, no more than 220 calories

Meal 3 - Feta Chicken Salad

6 oz. cooked chicken

2 cups lettuce, shredded

1 cup non-sweetened whole

1 cup low-fat milk

10 15 baby carrots 2 Tbsp. low-fat ranch dip

Meal 2 - Whole Wheat Sandwich

4 slices lean turkey

Tomato, lettuce, other

iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING

2 slices whole wheat

1 banana 1 handful nuts

1 tsp. vanilla extract

1 tsp. 100% maple syrup or

1 cup cooked rice

1 cup light coconut milk

Curry spice to taste

In a blender, combine oats, cottage cheese, eggs and vanilla extract.

Meal 3 - Stir Fry

Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)

cup cottage cheese 1 serving of fruit

cup of skim milk

1 serving of fruit 1 part-skim mozzarella string cheese

Meal 2 - Grilled Chicken

2 cups tossed greens

4 cups tossed greens with

Meal 3 - Grilled Teriyaki Tuna

cup skim, almond, rice or

4 oz. tuna steak

1/3 cup cooked

2 Tbsp. low-fat, bottled

1 tsp. olive oil

cup low-fat cottage cheese 1 cup fruit

4 slices lean turkey or other

1 oz. slice of cheese

Tomato, cucumber, lettuce,

iFit - NUTRITION GUIDE 8-WEEK GUIDE TO HEALTY EATING

1 large (6 ) wheat pita

1 plum tomato, chopped

1 small clove of garlic,

2 Tbsp. skim milk

1 Tbsp. onion, minced