Day 7.............................................................
69
Table of Contents
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 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
Week 4................................................................ 55
Day 1...............................................................57
Day 2............................................................. 59
Day 3...............................................................61
Day 4..............................................................63
Day 5............................................................. 65
Day 6..............................................................67
1 2
Week 5.................................................................. 71
Day 1............................................................... 73
Day 2..............................................................75
Day 3.............................................................. 77
Day 4..............................................................79
Day 5...............................................................81
Day 6..............................................................83
Day 7..............................................................85
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 7............................................................... 103
Day 1.............................................................105
Day 2............................................................ 107
Day 3............................................................109
Day 4...............................................................111
iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING
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
Dining Out Guide........................................... 135
 Snack 200 Calories 4 g. Fat
Getting Started
350 Calories 6 g. Fat
Welcome to the iFit® Nutrition Guide. This is your key to success! Meal 3 25 g. Protein 5 g. Fiber
Following this meal plan will help you eat right and build lean, 25 g. Carbs
strong muscle.
Snack (Optional) 180 Calories 4 g. Fat
Designed to be simple and easy to follow, this plan outlines daily meals Post Workout Meal 180 Calories 4 g. Fat
for 8 weeks. Each meal should take 15 minutes or less to prepare.

During weeks 1 – 4, you’ll clean your system so you burn fat. You’ll balance TIPS
your hormones and get your body properly fueled for weeks 5 – 8.
Nutrition Tips
Weeks 5 – 8 will increase and sustain muscle. These weeks include • Sit down to eat
1 additional meal and 1 additional snack. The Post Workout Meal must be • Eat mindfully, feel the food in your mouth, concentrate
eaten within the 20 minutes following your iFit® workout and the optional on all the different tastes, sit in silence
snack is available if you need more energy. • Put your fork down between bites, this will help you
slow down and eat less
The nutrition plan is not only about dropping fat and increasing muscle • Eat while you are happy or at peace
but choosing foods that are nutrient dense for optimal health. The foods in • Eat from a smaller plate, this will help you feel fuller
this meal plan will help increase your energy, athletic performance, speed • Eat your protein first, this keeps hormone levels steady
and strength. and will help you feel fuller longer

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Each major meal contains a lean source of high energy protein. Protein Grocery Store Tips
will aid in sustained energy, satiation and keeping hormone levels balanced. • Shop the perimeter of the store, this is where the healthiest,
Within 2 weeks of adopting this plan, you should feel the difference of freshest foods are found
healthy, well-balanced meals! • Look for foods with the least amount of ingredients,
less is best
300 Calories 6 g. Fat • Shop when you are full, not hungry
• When possible, choose natural/organic foods
Meal 1 25 g. Protein 5 g. Fiber
34 g. Carbs Water Tips
• Drink 1 cup of water before each meal
Snack 150 Calories 4 g. Fat
• Drink when you feel hungry, most of the time your
300 Calories 6 g. Fat body is only dehydrated
Meal 2 25 g. Protein 5 g. Fiber • Add fruit to your water for added flavor and low calories
• Carry a water bottle with you for added convenience
25 g. Carbs

3 4
 High Energy Proteins
Food Swap List 4 oz. seafood (salmon, scallops, lobster,
orange roughy, halibut, shrimp or bass)
To personalize this meal plan, the iFit® Nutrition Guide includes a Food Swap 4 oz. skinless chicken breast, turkey breast
List. Replace everything from fruits to proteins with this approved list to or extra-lean ground turkey (100% natural)
customize your 8 weeks of eating right and building lean muscle! 4 oz. tofu or vegetable based protein
3 oz. extra-lean red meat (pork or ham)
High Yielding Grains ½ cup beans (black, cannellini, garbanzo, kidney or navy)
1 slice of whole grain bread 2 whole eggs
1 cup slow cooked oatmeal or buckwheat 1 whole egg and 2 egg whites
1 cup whole grain, high fiber cold cereal
1 small sweet potato Healthy Fats
½ cup noodles or rice 2 Tbsp. light mayo
1 slice Ezekiel bread (gluten free) 2 Tbsp. canola, flaxseed, grapeseed or olive oil
1 slice homemade bread (gluten free) 1 Tbsp. 100% natural peanut butter or almond butter
¾ cup basmati, wild rice or brown rice 10 raw, unsalted almonds or walnuts
½ cup whole wheat noodles
¾ cup egg noodles Energy Treats/Snacks (Weeks 4 – 8)
1 cup amaranth, quinoa, buckwheat, couscous (gluten free) 4 small candies (M&M’s, Swedish fish, Hershey kisses)
3 – 4 cups light popcorn
Fruits 3 bites of your favorite dessert when eating out
1 medium fruit 2 small oatmeal cookies
1 cup berries or cut fruit ½ cup sorbet or low-fat frozen yogurt/ice cream
1 fudge pop

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

2 Tbsp. dried fruit
15 baked tortilla chips with 1/3 cup salsa
Vegetables
1 cup raw vegetables
¾ cup steamed vegetables
½ 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
½ cup low-fat cottage cheese

5 6
7 Week 1
Week 1 Day 1 Meal 3 - Lemon & Ginger Salmon
6 oz. salmon Lemon & fresh ginger

Meal 1 - Oatmeal Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350° for approximately 20 – 25 minutes.
2/3 cup oatmeal 2 tsp. 100% maple syrup
(non-instant) or natural sweetener Side 1 cup steamed
vegetables
Follow oatmeal instructions and top with maple syrup. 1 cup quinoa
Drink Water
Side ½ cup milk or yogurt
Drink Water Daily Notes

6 oz. light Greek yogurt or kefir

Snack
Drink Water

Meal 2 - Soup & Salad

1 ½ cups broth-based soup 2 cups tossed greens

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

with vegetables
¼ cup cottage cheese
or non-fat dressing

Drink Water

Protein bar, no more than 220 calories

Snack and 5 grams of fat
Drink Water

9 10
Week 1 Day 2 Meal 3 - Feta Chicken Salad
6 oz. cooked chicken Feta cheese
breast, sliced
Meal 1 - Cereal 2 cups lettuce, shredded

1 cup non-sweetened whole 1 cup low-fat milk

grain cereal Top shredded lettuce with cooked chicken. Sprinkle with feta cheese.

1 cup water Side 1 serving of fruit

Drink Water
Side 1 serving of fruit
Drink Water

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

Snack
Drink Water

Meal 2 - Whole Wheat Sandwich

2 slices whole wheat 1 Tbsp. light Miracle Whip or
or Ezekiel bread light mayo/mustard
4 slices lean turkey Tomato, lettuce, other

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

or other lean deli meat vegetables to taste

Side 1 serving of fruit

Drink Water

1 banana • 1 handful nuts

Snack
Drink Water

Daily Notes

11 12
 ¼ cup cottage cheese • 1 serving of fruit
Week 1 Day 3 Snack
Drink Water

Meal 3 - Stir Fry

Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)
1 cup cooked rice 1 ½ cups vegetables
1 cup old fashioned oats 2 large eggs
1 cup light coconut milk Curry spice to taste
1 cup blueberries 1 tsp. vanilla extract
½ cup low-fat 1 tsp. 100% maple syrup or Place vegetables in saucepan. Add milk and curry spice. Cook until
cottage cheese 2/3 cup light Greek yogurt vegetables are done then place mixture on top of cooked rice.

In a blender, combine oats, cottage cheese, eggs and vanilla extract. Drink Water
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. Daily Notes

Drink ½ cup of skim milk

1 serving of fruit • 1 part-skim mozzarella string cheese

Snack
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Grilled Chicken
6 oz. chicken breast 2 cups tossed greens
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
½ cup cottage cheese
Drink Water

13 14
Week 1 Day 4 Meal 3 - Grilled Teriyaki Tuna
4 oz. tuna steak 1/3 cup cooked
brown rice
Meal 1 - Shake 2 Tbsp. low-fat, bottled Fresh spinach
teriyaki sauce
1 scoop whey protein ½ cup skim, almond, rice or
soy milk 1 tsp. olive oil

1 whole banana Handful of ice

Place tuna steak in saucepan with olive oil. Cook approximately 10
½ cup water minutes or until meat is done. Add teriyaki sauce and place on top of
rice with a side of fresh spinach.
Follow oatmeal instructions and top with maple syrup.
Drink Water
Drink Water
1 serving of fruit
½ cup low-fat cottage cheese • 1 cup fruit Snack 1 part-skim mozzarella string cheese
Snack Drink Water
Drink Water

Meal 2 - Pita
1 large (6 ½”) wheat pita 1 Tbsp. light Miracle Whip or

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

4 slices lean turkey or other
lean deli meat
1 oz. slice of cheese
light mayonnaise
½ Tbsp. mustard
Tomato, cucumber, lettuce,
sprouts, other vegetables

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
 10 – 15 baby carrots • 2 Tbsp. low-fat ranch dip
Week 1 Day 5 Snack
Drink Water

Meal 3 - BLT with Turkey

Meal 1 - Veggie Egg White Omelet
2 slices whole wheat bread Tomato, sliced
4 – 5 egg whites 1 plum tomato, chopped
3 slices turkey bacon Lettuce, to taste
1 egg yolk 1 small clove of garlic,
chopped
Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
2 Tbsp. skim milk 1 handful spinach, 350° for approximately 20 – 25 minutes.
shredded
1 Tbsp. onion, minced Lite Cooking Spray Side 1 serving of fruit
Drink Water
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. Daily Notes

Drink Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Avocado & Chicken Salad
4 oz. grilled chicken ½ cup orange, sliced
3 cups mixed greens 1 Tbsp. lemon juice
¼ 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
 1 cup grapes • ¼ cup almonds
Week 1 Day 6 Snack
Drink Water

Meal 3 - Roast Beef Pita

Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)
4 oz. lean roast beef or other Dark salad greens
1 cup old fashioned oats 2 large eggs lean meat
1 cup blueberries 1 tsp. vanilla extract 3-inch whole wheat pita Bell peppers, sliced
½ cup low-fat 1 tsp. 100% maple syrup or Cherry tomatoes, sliced Cucumbers, sliced
cottage cheese 2/3 cup light Greek yogurt
Romaine lettuce Mushrooms, sliced
In a blender, combine oats, cottage cheese, eggs and vanilla extract.
Stir in blueberries. Scoop batter onto warm skillet and make 3-inch Drink Water
pancakes. Cook until brown on each side. Top with maple syrup or
Greek yogurt.

Drink ½ cup of skim milk

6 oz. light Greek yogurt or kefir

Snack
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Minestrone Soup
1 ½ cups low-sodium 1 whole grain roll or toast
minestrone soup

Side 1 tomato, sliced

1 oz. mozzarella, sliced
Basil
Balsamic vinegar
Drink Water

19 20
 6 oz. light Greek yogurt or kefir
Week 1 Day 7 Snack
Drink Water

Meal 3 - Bagel Sandwich

Meal 1 - Egg Burrito
4 small whole grain tortillas
2 cups egg whites
½ cup non-fat cottage cheese
½ whole wheat bagel 1 slice reduced-fat cheese
½ cup sweet onion, chopped or 1 slice toast
Salt and pepper 2 oz. deli-style turkey Tomato, sliced
½ cup black beans (rinsed, breast, sliced
drained and mashed coarsely with fork)

½ cup tomatoes, chopped Lite cooking spray Drink 1 cup tomato or

½ cup red or green sweet vegetable juice
pepper, chopped
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 ½ cup milk or yogurt

Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

2 slices turkey jerky
Snack
Drink Water

Meal 2 - Meatballs & Marinara

4 oz. extra-lean 2 Tbsp. parmesan cheese,
ground turkey grated
½ 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
Week 2 Day 1 Meal 3 - Turkey Burger
4 oz. lean ground turkey 2 Tbsp. red onion, chopped
2 Tbsp. salsa 1 whole grain pita
Meal 1 - Oatmeal
2/3 cup oatmeal 2 tsp. 100% maple syrup Form ground turkey into a patty. Cook turkey approximately 4 minutes
(non-instant) or natural sweetener on each side until done. Top with salsa and onion and place in whole
grain pita.
1 cup water
Side 1 cup steamed vegetables
Follow oatmeal instructions and top with maple syrup. Drink Water

Side ½ cup milk or yogurt

Daily Notes
Drink Water

6 oz. light Greek yogurt or kefir

Snack
Drink Water

Meal 2 - Peanut Butter & Banana

1 slice whole grain 1 Tbsp. all fruit preserves

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

or Ezekiel bread or banana
1 Tbsp. natural
peanut butter

Drink Water

Protein bar, no more than 220 calories and 5 grams of fat

Snack
Drink Water

25 26
 1 banana • 1 handful nuts
Week 2 Day 2 Snack
Drink Water

Meal 3 - Marinated Turkey

Meal 1 - Cereal
4 oz. marinated turkey ½ cup long grain & wild rice
1 cup non-sweetened whole 1 cup low-fat milk tenderloin
grain cereal

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

Side 1 serving of fruit 350° for 30 minutes or cook over medium heat for approximately
Drink Water 10 minutes on each side or until done.

½ cup low-fat cottage cheese • 1 serving of fruit Side ½ cup green peas
Snack 1 cup fresh fruit
Drink Water
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
½ apple, chopped

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Top mixed greens with chicken, chopped apple, pecans and cucumber
to taste.

Drink Water
Daily Notes

27 28
 ½ cup low-fat cottage cheese • 1 serving of fruit
Week 2 Day 3 Snack
Drink Water

Meal 3 - Lemon Chicken

Meal 1 - Buckwheat Cereal
2/3 cup buckwheat cereal
1 cup water
6 oz. chicken breast 1 ½ cups vegetables
½ banana
1 lemon
1 tsp. 100% maple syrup

Squeeze lemon juice over chicken. Bake at 350° for 20 – 30 minutes.

Mix buckwheat cereal with water and cook for 20 minutes on stove. Top Bake assorted vegetables at 350° for 10 – 15 minutes.
with banana and syrup.
Side ½ cup fresh fruit
Drink ½ cup milk or soy milk
Drink 1 cup low-fat milk
1 serving of fruit • 1 part-skim mozzarella string cheese
Snack
Drink Water Daily Notes

Meal 2 - Chicken Wrap

6-inch whole grain tortilla Red bell pepper, sliced
3 oz. grilled chicken breast Lettuce

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Tomato, sliced

Side Celery sticks

1 Tbsp. low-fat ranch
dressing
Drink Water

Daily Notes

29 30
 1 serving of fruit • 1 part-skim mozzarella string cheese
Week 2 Day 4 Snack
Drink Water

Meal 3 - Meaty Turkey Burger (1 serving = 1 burger)

Meal 1 - Shake
1 lb. extra-lean ground turkey ¼ cup low-fat chicken or
1 scoop whey protein (vanilla 1 tsp. peanut butter vegetable stock
or chocolate)
½ cup oat bran 1 clove of garlic, pressed
½ cup soy or Handful of ice
fat-free milk 2 Tbsp. flaxseed 1 Tbsp. soy sauce

½ cup water 2 egg whites 1 whole wheat bun

Drink Water Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and
soy sauce. Form into 3 patties and cook approximately 5 minutes on
10 – 15 baby carrots • 2 Tbsp. low-fat ranch dip each side or until done. Place on whole wheat bun.
Snack
Drink Water Side 1 cup steamed vegetables
Drink Water
Meal 2 - Pita
1 large (6 ½”) wheat pita 1 Tbsp. light Miracle Whip or
light mayo

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

4 slices lean turkey or other Tomato, cucumber, lettuce,
lean deli meat sprouts, other vegetables
1 oz. slice of cheese ½ Tbsp. mustard

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

31 32
 6 oz. light Greek yogurt or kefir
Week 2 Day 5 Snack
Drink Water

Meal 3 - Black Bean Soup & Sandwich

Meal 1 - Veggie Egg White Omelet
1 cup of canned 2 thin slices avocado
4 – 5 egg whites 1 plum tomato, chopped black bean soup
1 egg yolk 1 small clove of 1 slice whole-grain bread 1 tsp. Dijon mustard
garlic, chopped
2 oz. deli-style turkey
2 Tbsp. skim milk 1 handful spinach, shredded breast, sliced
1 Tbsp. onion, minced Lite Cooking Spray
Spread Dijon mustard over bread. Top with turkey and avocado.
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture Drink Water
in pan. Cook on both sides until done.
Daily Notes
Drink Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Avocado & Chicken Salad
4 oz. grilled chicken ½ cup orange, sliced
3 cups mixed greens 1 Tbsp. lemon juice
¼ cup avocado, sliced 2 tsp. olive oil

Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.

Drink Water

33 34
Week 2 Day 6 Meal 3 - Halibut
6 oz. marinated halibut

Meal 1 - Shake 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
1 scoop whey protein ½ cup water cooked.
1 whole banana Handful of ice
Side 4 cups steamed baby red
½ cup skim, almond, potatoes (no butter)
rice or soy milk 1 cup steamed broccoli
Drink Water
Drink Water

6 oz. light Greek yogurt or kefir

Snack
Drink Water

Meal 2 - Minestrone Soup

1 ½ cups low-sodium 1 whole grain roll or toast
minestrone soup

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Side 1 tomato, sliced
1 oz. mozzarella, sliced
Basil
Balsamic vinegar
Drink Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water

Daily Notes

35 36
 6 oz. light Greek yogurt or kefir
Week 2 Day 7 Snack
Drink Water

Meal 3 - Rosemary Chicken

Meal 1 - Egg Burrito
4 small whole grain tortillas
2 cups egg whites
4 oz. chicken 2 cups arugula
½ cup sweet onion, chopped
1 tsp. rosemary 1 Tbsp. parmesan
½ cup black beans (rinsed, cheese, grated
drained and mashed
coarsely with fork) ½ tsp. garlic, minced 1 tsp. olive oil

½ cup non-fat cottage cheese Salt and pepper

Top chicken with rosemary, garlic and olive oil. Wrap in tin foil and bake
½ cup tomatoes, chopped Lite cooking spray at 350° for 20 minutes or until fully cooked. Top arugula with
½ cup red or green sweet the chicken and sprinkle with parmesan cheese.
pepper, chopped
Side 1 cup beets
Spray large skillet with cooking spray. Add eggs, cottage cheese, Drink Water
vegetables and beans. Stir together. Once fully cooked, place
mixture on tortillas. Salt and pepper to taste.
Daily Notes
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

2 slices turkey jerky
Snack
Drink Water

Meal 2 - Meatballs & Marinara

4 oz. extra-lean 2 Tbsp. parmesan
ground turkey cheese, grated
½ 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

37 38
39 Week 3
Week 3 Day 1 Meal 3 - Lemon & Ginger Salmon
6 oz. salmon Lemon & fresh ginger

Meal 1 - Oatmeal Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350° for approximately 20 – 25 minutes.
2/3 cup oatmeal 2 tsp. 100% maple syrup
(non-instant) or natural sweetener Side 1 cup steamed vegetables
1 cup water 1 cup quinoa
Drink Water
Follow oatmeal instructions and top with maple syrup.
Daily Notes
Side ½ cup milk or yogurt
Drink Water

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

Snack
Drink Water

Meal 2 - Grilled Chicken

6 oz. chicken breast

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

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
½ cup cottage cheese
Drink Water

1 serving of fruit • 1 part-skim mozzarella string cheese

Snack
Drink Water

41 42
Week 3 Day 2 Meal 2 - Pita
1 large (6 ½”) wheat pita 1 Tbsp. light Miracle Whip or
light mayo
Meal 1 - Egg Burrito 4 slices lean turkey or other Tomato, cucumber, lettuce,
lean deli meat sprouts, other vegetables
4 small whole grain tortillas ½ cup sweet onion,
chopped 1 oz. slice of cheese ½ Tbsp. mustard

2 cups egg whites ½ cup black beans (rinsed,

drained and mashed coarsely with fork) Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese
and vegetables.
½ cup non-fat Salt and pepper
cottage cheese
Side 4 celery sticks
½ cup tomatoes, chopped Lite cooking spray 1 cup raw broccoli
½ cup red or green sweet 2 Tbsp. low-fat dressing
pepper, chopped Drink Water

Spray large skillet with cooking spray. Add eggs, cottage cheese, 1 serving of fruit • 1 part-skim mozzarella string cheese
vegetables and beans. Stir together. Once fully cooked, place
Snack
Drink Water
mixture on tortillas. Salt and pepper to taste.
Meal 3 - Feta Chicken Salad
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

6 oz. cooked chicken Feta cheese
breast, sliced
10 – 15 baby carrots • 2 Tbsp. low-fat ranch dip
Snack 2 cups lettuce, shredded
Drink Water
Top shredded lettuce with cooked chicken. Sprinkle with feta cheese.
Daily Notes
Side 1 serving of fruit
Drink Water

Daily Notes

43 44
 ½ cup low-fat cottage cheese • 1 serving of fruit
Week 3 Day 3 Snack
Drink Water

Meal 3 - Stir Fry

Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)
1 cup cooked rice 1 ½ cups vegetables
1 cup old fashioned oats 2 large eggs
1 cup light coconut milk Curry spice to taste
1 cup blueberries 1 tsp. vanilla extract
½ cup low-fat 1 tsp. 100% maple syrup or Place vegetables in saucepan. Add milk and curry spice. Cook until
cottage cheese 2/3 cup light Greek yogurt vegetables are done then place mixture on top of cooked rice.

In a blender, combine oats, cottage cheese, eggs and vanilla extract. Side 4 celery sticks
Stir in blueberries. Scoop batter onto warm skillet and make 3-inch 1 cup raw broccoli
pancakes. Cook until brown on each side. Top with maple syrup or 2 Tbsp. low-fat dressing
Greek yogurt. Drink Water
Drink ½ cup of skim milk

2 slices turkey jerky

Snack
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Whole Wheat Sandwich
2 slices whole wheat bread
4 slices lean turkey or
other lean deli meat
1 Tbsp. light Miracle Whip or
light mayo/mustard
Tomato, lettuce,
other vegetables

Side 1 serving of fruit

Drink Water

Daily Notes

45 46
Week 3 Day 4 Meal 3 - Bagel Sandwich
½ whole wheat bagel 1 slice reduced-fat cheese
or 1 slice toast
Meal 1 - Shake 2 oz. deli-style turkey Tomato, sliced
breast, sliced
1 scoop whey protein (vanilla 1 tsp. peanut butter
or chocolate)
Drink 1 cup tomato or vegetable
½ cup soy or fat-free milk Handful of ice juice
½ cup water

Daily Notes
Drink Water

1 banana • 1 handful nuts

Snack
Drink Water

Meal 2 - Minestrone Soup

1 ½ cup low-sodium 1 whole grain roll or toast
minestrone soup

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Side 1 tomato, sliced
1 oz. mozzarella,
Sliced Basil
Balsamic vinegar
Drink Water

Protein bar, no more than 220 calories and 5 grams of fat

Snack
Drink Water

47 48
 10 – 15 baby carrots • 2 Tbsp. low-fat ranch dip
Week 3 Day 5 Snack
Drink Water

Meal 3 - BLT with Turkey

Meal 1 - Veggie Egg White Omelet
4 – 5 egg whites
1 egg yolk
2 Tbsp. skim milk
1 Tbsp. onion, minced
2 slices whole wheat bread Tomato, sliced
1 plum tomato, chopped
3 slices turkey bacon Lettuce
1 small clove of garlic,
chopped
Side 1 serving of fruit
1 handful spinach, shredded
Drink Water
Lite Cooking Spray

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 ½ cup of skim milk

6 oz. light Greek yogurt or kefir

Snack
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Meatballs & Marinara
4 oz. extra-lean 2 Tbsp. parmesan
ground turkey cheese, grated
½ 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.

Side 1 serving of fruit

Drink Water

49 50
 10 grapes • 4 whole wheat crackers
Week 3 Day 6 Snack
Drink Water

Meal 3 - Steak Pita

Meal 1 - Shake
4 oz. lean roast beef Dark salad greens
1 scoop whey protein ½ cup water or other lean meat
1 whole banana Handful of ice 3-inch whole wheat pita Bell peppers, sliced
½ cup skim, almond, Cherry tomatoes, sliced Cucumbers, sliced
rice or soy milk
Romaine lettuce Mushrooms, sliced
Drink Water
Drink Water
6 oz. light Greek yogurt or kefir
Snack Daily Notes
Drink Water

Meal 2 - Avocado & Chicken Salad

4 oz. grilled chicken ½ cup orange, sliced
3 cups mixed greens 1 Tbsp. lemon juice

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

¼ cup avocado, sliced 2 tsp. olive oil

Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.

Drink Water

Daily Notes

51 52
Week 3 Day 7 Meal 3 - Meaty Turkey Burger (1 serving = 1 burger)
1 lb. extra-lean ¼ cup low-fat chicken
ground turkey or vegetable stock
Meal 1 - Cereal ½ cup oat bran 1 clove of garlic, pressed

1 cup non-sweetened whole 1 cup low-fat milk 2 Tbsp. flaxseed 1 Tbsp. soy sauce
grain cereal 2 egg whites 1 whole wheat bun

Side 1 serving of fruit Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and
Drink Water soy sauce. Form into 3 patties and cook approximately 5 minutes on
each side or until done. Place on whole wheat bun.
1 serving of fruit • 1 part-skim mozzarella string cheese
Snack Side 1 cup steamed vegetables
Drink Water
Drink Water

Meal 2 - Sandwich & Soup

1 ½ cups broth-based soup 2 cups tossed greens
with vegetables
1 slice whole wheat toast ¼ cup cottage cheese
or non-fat dressing

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Drink Water

1 banana • 1 handful nuts

Snack
Drink Water

Daily Notes

53 54
55 Week 4
Week 4 Day 1 Meal 3 - Turkey Burger
4 oz. lean ground turkey 2 Tbsp. red onion, chopped
2 Tbsp. salsa 1 whole grain pita
Meal 1 - Big Spinach Omelet
½ cup roma tomato, 3 oz. feta cheese Form ground turkey into a patty. Cook turkey approximately 4 minutes
chopped on each side until done. Top with salsa and onion and place in whole
grain pita.
1 cup spinach 1 Tbsp. fresh basil
5 egg whites Side 1 cup steamed vegetables
Drink Water
Side 1 cup of fruit
Daily Notes
Drink Water

1 banana • 1 handful nuts

Snack
Drink Water

Meal 2 - Peanut Butter & Banana

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

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

1 Tbsp. natural
peanut butter

Drink 1 cup milk

Protein bar, no more than 220 calories and 5 grams fat

Snack
Drink Water

Daily Notes

57 58
Week 4 Day 2 Meal 3 - Meaty Turkey Burger (1 serving = 1 burger)
1 lb. extra-lean ¼ cup low-fat chicken
ground turkey or vegetable stock
Meal 1 - Shake ½ cup oat bran 1 clove of garlic, pressed

1 scoop whey protein ½ cup water 2 Tbsp. flaxseed 1 Tbsp. soy sauce

1 whole banana Handful of ice 2 egg whites 1 whole wheat bun

½ cup skim, almond,

rice or soy milk 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.
Drink Water
Side 1 cup steamed vegetables
½ cup low-fat cottage cheese • 1 serving of fruit
Snack Drink Water
Drink Water

Meal 2 - Grilled Chicken Salad

3 oz. grilled chicken breast 1 Tbsp. pecans, chopped
3 cups mixed dark greens Cucumber, sliced

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

½ apple, chopped

Top mixed greens with chicken, chopped apple, pecans and cucumber
to taste.

Drink Water

1 banana • 1 handful nuts

Snack
Drink Water

Daily Notes

59 60
Week 4 Day 3 Meal 3 - Marinated Turkey
4 oz. marinated turkey ½ cup long grain & wild rice
tenderloin
Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)
Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake
1 cup old fashioned oats 2 large eggs at 350° for 30 minutes or cook over medium heat for approximately 10
1 cup blueberries 1 tsp. vanilla extract minutes on each side.
½ cup low-fat 1 tsp. 100% maple syrup or Side ½ cup green peas
cottage cheese 2/3 cup light Greek yogurt 1 cup fresh fruit
Drink 1 cup low-fat milk
In a blender, combine oats, cottage cheese, eggs and vanilla extract.
Stir in blueberries. Scoop batter onto warm skillet and make 3-inch Daily Notes
pancakes. Cook until brown on each side. Top with maple syrup or
Greek yogurt.

Drink ½ cup of skim milk

1 serving of fruit • 1 part-skim mozzarella string cheese

Snack
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Chicken Wrap
6-inch whole grain tortilla Red bell pepper, sliced
3 oz. grilled chicken breast Lettuce
Tomato, sliced

Side Celery sticks

1 Tbsp. low-fat ranch
dressing
Drink Water

½ cup low-fat cottage cheese • 1 serving of fruit

Snack
Drink Water

61 62
Week 4 Day 4 Meal 3 - Lemon Chicken
6 oz. chicken breast 1 ½ cups vegetables
1 lemon
Meal 1 - Cereal
1 cup non-sweetened whole 1 cup low-fat milk Squeeze lemon juice over chicken. Bake at 350° for 20 – 30 minutes.
grain cereal Bake assorted vegetables at 350° for 10 – 15 minutes.

Side ½ cup fresh fruit

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

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

Snack
Drink Water

Meal 2 - Pita
1 large (6 ½”) wheat pita
4 slices lean turkey
or other lean deli meat
1 Tbsp. light Miracle Whip or
light mayo
Tomato, cucumber, lettuce,
sprouts, other vegetables

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

1 oz. slice of cheese ½ Tbsp. mustard

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

1 small fruit • 1 part-skim mozzarella string cheese

Snack
Drink Water

63 64
Week 4 Day 5 Meal 3 - Black Bean Soup & Sandwich
1 cup of canned 2 thin slices avocado
black bean soup
Meal 1 - Veggie Egg White Omelet 1 slice whole-grain bread 1 tsp. Dijon mustard

4 – 5 egg whites 1 plum tomato, chopped 2 oz. deli-style turkey breast,

1 egg yolk
2 Tbsp. skim milk
1 Tbsp. onion, minced
sliced
1 small clove of garlic,
chopped
Spread Dijon mustard over bread. Top with turkey and avocado.
1 handful spinach, shredded
Lite Cooking Spray Drink 1 cup low-fat milk

Daily Notes
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 Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Avocado & Chicken Salad
4 oz. grilled chicken ½ cup orange, sliced
3 cups mixed greens 1 Tbsp. lemon juice
¼ cup avocado, sliced 2 tsp. olive oil

Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.

Drink Water

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

Snack
Drink Water

65 66
 1 cup grapes • ¼ cup almonds
Week 4 Day 6 Snack
Drink Water

Meal 3 - Halibut
Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)
6 oz. marinated halibut
1 cup old fashioned oats 2 large eggs
1 cup blueberries 1 tsp. vanilla extract Marinate halibut with your favorite herbs, spices or fat-free sauce for 20
½ cup low-fat 1 tsp. 100% maple syrup or minutes. Wrap in foil and bake at 350° for 20 – 25 minutes or until fully
cottage cheese 2/3 cup light Greek yogurt cooked.

Side 4 cups steamed baby red

In a blender, combine oats, cottage cheese, eggs and vanilla extract.
potatoes (no butter)
Stir in blueberries. Scoop batter onto warm skillet and make 3-inch
1 cup steamed broccoli
pancakes. Cook until brown on each side. Top with maple syrup or
Greek yogurt. Drink 1 cup low-fat milk

Drink ½ cup of skim milk

6 oz. light Greek yogurt or kefir

Snack
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Minestrone Soup
1 ½ cup low-sodium 1 whole grain roll or toast
minestrone soup

Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.

Side 1 tomato, sliced

1 oz. mozzarella, sliced
Basil
Balsamic vinegar
Drink Water

67 68
Week 4 Day 7 Meal 3 - Grilled Teriyaki Tuna
4 oz. tuna steak 1/3 cup cooked brown rice
2 Tbsp. low-fat, bottled Fresh spinach
Meal 1 - Buckwheat Cereal teriyaki sauce

2/3 cup buckwheat cereal ½ banana 1 tsp. olive oil

1 cup water 1 tsp. 100% maple syrup

Place tuna steak in saucepan with olive oil. Cook approximately
10 minutes or until meat is done. Add teriyaki sauce and place
Mix buckwheat cereal with water and cook for 20 minutes on stove. Top on top of rice with a side of fresh spinach.
with banana and syrup.
Drink Water
Drink ½ cup milk or soy milk

2 slices turkey jerky Daily Notes

Snack
Drink Water

Meal 2 - Meatballs & Marinara

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

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

½ 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

6 oz. light Greek yogurt or kefir

Snack
Drink Water

69 70
71 Week 5
Week 5 Day 1 Meal 3 - Lemon & Ginger Salmon
6 oz. salmon Lemon & fresh ginger

Meal 1 - Turkey Bacon Toast Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350° for approximately 20 – 25 minutes.
3 slices of turkey bacon 1 slice Ezekiel bread,
toasted Side 1 cup steamed vegetables
½ tomato, sliced 1 cup quinoa
Drink Water
Drink Water
1 Tbsp. hummus
Optional 3 whole grain crackers
10 raw almonds
Snack Snack Drink Water
Drink Water

Protein bar, no more than

Meal 2 - Pesto Spaghetti (1 serving = 1 ½ cups) Post 220 calories and 5 grams of fat
1 lb. buckwheat ½ cup almonds, chopped
Workout Meal Drink Water
or rice noodles
3 quarts water ¾ cup parsley
Daily Notes
1 tsp. salt 2 cloves garlic, chopped

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

3 cups fresh basil leaves Extra virgin olive oil

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 Water

Protein bar, no more than 220 calories and 5 grams of fat

Snack
Drink Water

73 74
Week 5 Day 2 Meal 3 - Lemon Chicken
6 oz. chicken breast 1 ½ cups vegetables
1 lemon
Meal 1 - Greek Yogurt
1 cup light Greek yogurt 1 tsp. 100% maple syrup Squeeze lemon juice over chicken. Bake at 350° for 20 – 30 minutes.
or agave nectar Bake assorted vegetables at 350° for 10 – 15 minutes.

¼ cup low-fat granola Side ½ cup fresh fruit

Drink 1 cup low-fat milk
Drink Water
½ cup low-fat cottage cheese sprinkled
1 cup fresh fruit salad • 2 Tbsp. granola Optional with cinnamon
Snack Snack
Drink Water Drink Water

Meal 2 - Basil & Tomato Pizza (1 serving = 2 slices) Post 180 calorie shake (egg white or whey powder)
¼ cup berries or 1 tsp. natural peanut butter
14 oz. whole wheat crust ½ cup part-skim mozzarella
Workout Meal 1 cup soy or milk
(homemade or purchased) cheese, shredded Handful of ice
1 ½ oz. prosciutto ¼ cup parmesan Drink Water
or lean ham cheese, grated

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

3/4 cup tomatoes, sliced 2 large garlic cloves, sliced
½ cup fresh basil Crushed pepper to taste

Preheat oven to 450°. Top pizza crust with all ingredients and bake until
crispy, approximately 6 – 10 minutes.

Drink Water

1 banana • 1 handful nuts

Snack
Drink Water

75 76
 ½ cup low-fat cottage cheese • 1 serving of fruit
Week 5 Day 3 Snack
Drink Water

Meal 3 - Marinated Turkey

Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)
4 oz. marinated turkey ½ cup long grain & wild rice
1 cup old fashioned oats 2 large eggs tenderloin
1 cup blueberries 1 tsp. vanilla extract
½ cup low-fat 1 tsp. 100% maple syrup or Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at
cottage cheese 2/3 cup light Greek yogurt 350° for 30 minutes or cook over medium heat for approximately
10 minutes on each side.
In a blender, combine oats, cottage cheese, eggs and vanilla extract.
Side ½ cup green peas
Stir in blueberries. Scoop batter onto warm skillet and make 3-inch
1 cup fresh fruit
pancakes. Cook until brown on each side. Top with maple syrup or
Greek yogurt. Drink 1 cup low-fat milk

Drink ½ cup of skim milk Oatmeal

2/3 cup oatmeal (non-instant)
1 cup apple sliced • 1 ½ Tbsp. natural peanut butter Optional 1 cup water
Snack Snack 2 tsp. 100% maple syrup or natural sweetener
Drink Water
Drink ¼ cup skim milk

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Chicken Wrap
Post 1 cup low-fat cottage cheese sprinkled
6-inch whole grain tortilla Red bell pepper, sliced with cinnamon
Workout Meal
3 oz. grilled chicken breast Lettuce Drink ¼ cup skim milk
Tomato, sliced
Daily Notes

Preheat oven to 450°. Top pizza crust with all ingredients and bake until
crispy, approximately 6 – 10 minutes.

Side Celery sticks

1 Tbsp. low-fat ranch
dressing
Drink Water

77 78
 1 serving of fruit • 1 part-skim mozzarella string cheese
Week 5 Day 4 Snack
Drink Water

Meal 3 - Southwestern Pizza (1 serving = 2 slices)

Meal 1 - Shake
12” whole wheat pizza crust 1 ¼ cups reduced-fat
1 scoop whey protein ½ cup water mozzarella cheese,
1 whole banana Handful of ice shredded
½ cup skim, almond, 2 scallions, thinly sliced ¼ cup cilantro leaves
rice or soy milk 1 1/3 cups canned 1 small red pepper, chopped
black beans
Drink Water 1 cup tomato salsa

½ cup almonds, cashews, dried cranberries

Snack Top pizza crust with all ingredients. Bake at 450° for 8 – 10 minutes.
Drink Water or soy milk
Drink Water
Meal 2 - Warm Spinach & Quinoa Salad
Smoothie
1 lb. baby spinach 1/3 cup olive oil ¾ cup plain, fat-free yogurt
Optional ½ cup frozen mixed berries
1 ½ cups quinoa 8 oz. crumbled feta
Snack 1 medium banana

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

½ cup red wine vinegar Salt and pepper
Drink ¼ cup skim milk

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. Post 180 calorie protein bar
Top with feta and enjoy! Refrigerate leftovers. Workout Meal Drink ¼ cup skim milk

Side 1 cup salad

1 medium size fruit
Drink Water Daily Notes

Daily Notes

79 80
 10 – 15 baby carrots • 2 Tbsp. low-fat ranch dip
Week 5 Day 5 Snack
Drink Water

Meal 3 - BLT with Turkey

Meal 1 - Veggie Egg White Omelet
2 slices whole wheat bread Tomato, sliced
4 – 5 egg whites 1 plum tomato, chopped
3 slices turkey bacon Lettuce
1 egg yolk 1 small clove of garlic,
chopped
Side 1 serving of fruit
2 Tbsp. skim milk 1 handful spinach, shredded
Drink Water
1 Tbsp. onion, minced Lite Cooking Spray
2 hard boiled eggs
Place eggs, milk, vegetables and garlic in bowl or blender and mix Optional 2 slices tomato
together. Spray large skillet with cooking spray and place mixture in pan. ½ grapefruit
Cook on both sides until done.
Snack
Drink Water
Drink Water
Post 1 cup pineapple or mango
Workout Meal Drink Water
1 cup grapes • ¼ cup almonds
Snack
Drink Water or soy milk

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Avocado & Chicken Salad
4 oz. grilled chicken ½ cup orange, sliced
3 cups mixed greens 1 Tbsp. lemon juice
¼ 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
Week 5 Day 6 Meal 3 - Halibut
6 oz. marinated halibut

Meal 1 - Shake 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
1 scoop whey protein (vanilla 1 tsp. peanut butter cooked.
or chocolate)
½ cup soy or fat-free milk Handful of ice Side 4 cups steamed baby red
potatoes (no butter)
½ cup water 1 cup steamed broccoli
Drink Water
Drink Water
1 whole-grain English muffin
6 oz. light Greek yogurt or kefir
Snack Optional 1 Tbsp. natural peanut butter
Drink Water 1 medium banana
Snack
Drink Water
Meal 2 - Minestrone Soup
1 ½ cup low-sodium 1 whole grain roll or toast
Post ½ cup low-fat frozen yogurt
½ cup strawberries
minestrone soup Workout Meal
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Side 1 tomato, sliced
1 oz. mozzarella, sliced
Basil Daily Notes
Balsamic vinegar
Drink Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water

Daily Notes

83 84
 6 oz. light Greek yogurt or kefir
Week 5 Day 7 Snack
Drink Water

Meal 3 - Grilled Teriyaki Tuna

Meal 1 - Egg Burrito
4 small whole grain tortillas
2 cups egg whites
½ cup non-fat cottage cheese
½ cup tomatoes, chopped
½ cup red or green sweet
pepper, chopped
½ cup sweet onion,
chopped
½ cup black beans (rinsed,
drained and mashed
coarsely with fork)
Salt and pepper
Lite cooking spray
4 oz. tuna steak 1/3 cup cooked brown rice
2 Tbsp. low-fat, bottled Fresh spinach
teriyaki sauce
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 spinach.
Drink Water

Omelet
Spray large skillet with cooking spray. Add eggs, cottage cheese,
1 egg
vegetables and beans. Stir together. Once fully cooked, place
3 egg whites
mixture on tortillas. Salt and pepper to taste. Optional ½ cup spinach & tomato, sliced
Drink Water
Snack 2 Tbsp. feta cheese

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

1 slice multi-grain bread
2 slices turkey jerky Drink Water
Snack
Drink Water or soy milk
Post 2 small oatmeal raisin cookies
Meal 2 - Meatballs & Marinara Workout Meal Drink Water

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

ground turkey grated
½ cup marinara sauce Lite cooking spray Daily Notes

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

85 86
87 Week 6
Week 6 Day 1 Meal 3 - Turkey Burger
4 oz. lean ground turkey 2 Tbsp. red onion, chopped
2 Tbsp. salsa 1 whole grain pita
Meal 1 - Oatmeal
2/3 cup oatmeal 2 tsp. 100% maple syrup Form ground turkey into a patty. Cook turkey approximately 4 minutes
(non-instant) or natural sweetener on each side until done. Top with salsa and onion and place in whole
grain pita.
1 cup water
Side 1 cup steamed vegetables
Follow oatmeal instructions and top with maple syrup. Drink Water

Side ½ cup milk or yogurt

Optional ½ cup lemon sorbet with fresh berries
Drink Water Snack Drink Water
1 banana • 1 handful nuts
Snack Post 2 hard boiled eggs
Drink Water or soy milk
Workout Meal Drink Water
Meal 2 - Turkey Lettuce Wrap
2 oz. deli-style turkey breast ¼ cup tomato, chopped Daily Notes

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

1 Tbsp. low-fat dressing 1 tsp. olive oil
¼ cup chickpeas 1 tsp. lemon juice
¼ cup kidney beans Salt and pepper to taste
¼ cup celery, chopped Large romaine lettuce

Mix turkey breast, dressing, beans, celery and tomato together with oil,
lemon juice, salt and pepper. Fill romaine lettuce and enjoy!

Drink Water

Protein bar, no more than 220 calories and 5 grams of fat

Snack
Drink Water

89 90
Week 6 Day 2 Meal 3 - Lemon Chicken
6 oz. chicken breast 1 ½ cups vegetables
1 lemon
Meal 1 - Cereal
1 cup non-sweetened whole 1 cup low-fat milk Squeeze lemon juice over chicken. Bake at 350° for 20 – 30 minutes.
grain cereal Bake assorted vegetables at 350° for 10 – 15 minutes.

Side ½ cup fresh fruit

Side 1 serving of fruit
Drink 1 cup low-fat milk
Drink Water
1 cup mango
½ cup low-fat cottage cheese • 1 serving of fruit Optional 1 Tbsp. shaved coconut
Snack Snack
Drink Water or soy milk Drink Water

Meal 2 - Chicken Salad Grilled Post Handful of nuts

3 oz. grilled chicken breast 1 Tbsp. pecans, chopped

Workout Meal Drink Water

3 cups mixed dark greens Cucumber, sliced

½ apple, chopped

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

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

1 banana • 1 handful nuts

Snack
Drink Water

91 92
Week 6 Day 3 Meal 3 - Marinated Turkey
4 oz. marinated turkey ½ cup long grain & wild rice
tenderloin
Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)
Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake
1 cup old fashioned oats 2 large eggs at 350° for 30 minutes or cook over medium heat for approximately 10
1 cup blueberries 1 tsp. vanilla extract minutes on each side.
½ cup low-fat 1 tsp. 100% maple syrup or Side ½ cup green peas
cottage cheese 2/3 cup light Greek yogurt 1 cup fresh fruit
Drink 1 cup low-fat milk
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 Optional 2 small squares dark chocolate/70% + chocolate
Greek yogurt. Snack Drink Water

Drink ½ cup of skim milk

Post ½ cup low-fat cottage cheese
1 serving of fruit • 1 part-skim mozzarella string cheese ½ cup peaches
Snack Workout Meal
Drink Water or soy milk Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Turkey Chili Daily Notes
1 cup turkey or
vegetable chili

Side 1 ½ cups mixed greens

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

½ cup low-fat cottage cheese • 1 serving of fruit

Snack
Drink Water

93 94
Week 6 Day 4 Meal 3 - Southwestern Pizza (1 serving = 2 slices)
12” whole wheat pizza crust ¼ cup cilantro leaves
2 scallions, thinly sliced 1 cup tomato salsa
Meal 1 - Shake 1 1/3 cups canned 1 ¼ cups reduced-fat
1 scoop whey protein ½ cup water black beans mozzarella cheese,
shredded
1 whole banana Handful of ice
1 small red pepper, chopped
½ cup skim, almond,
rice or soy milk
Top pizza crust with all ingredients. Bake at 450° for 8 – 10 minutes.

Drink Water Drink Water

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

Snack Optional 4 oz. low-fat vanilla or chocolate pudding
Drink Water
Snack Drink Water
Meal 2 - Pita
Post 3 oz. chicken breast
1 large (6 ½”) wheat pita 1 Tbsp. light Miracle Whip or
light mayo Workout Meal Drink Water

4 slices lean turkey or other Tomato, cucumber, lettuce,

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

lean deli meat sprouts, other vegetables
1 oz. slice of cheese ½ Tbsp. mustard

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

1 serving of fruit • 1 part-skim mozzarella string cheese

Snack
Drink Water

95 96
 10 – 15 baby carrotsm • 2 Tbsp. low-fat ranch dip
Week 6 Day 5 Snack
Drink Water

Meal 3 - BLT with Turkey

Meal 1 - Veggie Egg White Omelet
2 slices whole wheat bread Tomato, sliced
4 – 5 egg whites 1 plum tomato, chopped
3 slices turkey bacon Lettuce
1 egg yolk 1 small clove of garlic,
chopped
Side 1 serving of fruit
2 Tbsp. skim milk 1 handful spinach, shredded
Drink Water
1 Tbsp. onion, minced Lite Cooking Spray
1 cup mixed berries
Place eggs, milk, vegetables and garlic in bowl or blender and mix Optional 2 Tbsp. light whipped topping
together. Spray large skillet with cooking spray and place mixture in pan. 1 tsp. cocoa powder
Cook on both sides until done.
Snack
Drink Water
Drink Water
Post 1 cup fruit salad sprinkled with pecans
Workout Meal Drink Water
1 cup grapes • ¼ cup almonds
Snack
Drink Water or soy milk

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Avocado & Chicken Salad
4 oz. grilled chicken
3 cups mixed greens
¼ cup avocado, sliced
Daily Notes
½ cup orange, sliced
1 Tbsp. lemon juice
2 tsp. olive oil

Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.

Drink Water

97 98
Week 6 Day 6 Meal 3 - Halibut
6 oz. marinated halibut

Meal 1 - Shake 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
1 scoop whey protein (vanilla 1 tsp. peanut butter cooked.
or chocolate)
½ cup soy or fat-free milk Handful of ice Side 4 cups steamed baby red
potatoes (no butter)
½ cup water 1 cup steamed broccoli
Drink Water
Drink Water
3/4 cup plain fat-free yogurt
6 oz. light Greek yogurt or kefir Optional 1 tsp. honey
Snack Snack
Drink Water Drink Water

Meal 2 - Muffin Pizza Post 10 raw almonds

1 whole-grain 2 oz. grilled chicken breast, Workout Meal Drink Water

English muffin sliced
¼ cup tomato sauce 1 cup steamed broccoli

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

¼ 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 Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water

99 100
 6 oz. light Greek yogurt or kefir
Week 6 Day 7 Snack
Drink Water

Meal 3 - Grilled Teriyaki Tuna

Meal 1 - Egg Burrito
4 small whole grain tortillas
2 cups egg whites
½ cup non-fat
cottage cheese
½ cup tomatoes, chopped
½ cup red or green sweet
pepper, chopped
4 oz. tuna steak 1/3 cup cooked brown rice
½ cup sweet onion, chopped
2 Tbsp. low-fat, bottled Fresh spinach
½ cup black beans (rinsed, teriyaki sauce
drained and mashed
coarsely with fork) 1 tsp. olive oil
Salt and pepper
Place tuna steak in saucepan with olive oil. Cook approximately
10 minutes or until meat is done. Add teriyaki sauce and place
Lite cooking spray on top of rice with a side of spinach.
Drink Water

Spray large skillet with cooking spray. Add eggs, cottage cheese, Optional 1 Kashi granola bar or homemade protein bar
vegetables and beans. Stir together. Once fully cooked, place Snack Drink Water
mixture on tortillas. Salt and pepper to taste.

Drink Water
Post 180 calorie protein bar

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Workout Meal Drink Water
2 slices turkey jerky
Snack
Drink Water or soy milk
Daily Notes
Meal 2 - Meatballs & Marinara
4 oz. extra-lean 2 Tbsp. parmesan
ground turkey cheese, grated
½ 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

101 102
103 Week 7
Week 7 Day 1 Meal 3 - Lemon & Ginger Salmon
6 oz. salmon Lemon & fresh ginger

Meal 1 - Turkey Bacon Toast Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at
350° for approximately 20 – 25 minutes.
3 slices of turkey bacon 1 slice Ezekiel bread,
toasted Side 1 cup steamed vegetables
½ tomato, sliced 1 cup quinoa
Drink Water
Drink Water
1 Tbsp. hummus
Optional 3 whole grain crackers
10 raw, unsalted almonds
Snack Snack Drink Water
Drink Water or soy milk

Meal 2 - Pesto Spaghetti (1 serving = 1 ½ cups) Post 3 oz. chicken baked

Workout Meal Drink Water
1 lb. buckwheat or rice ½ cup almonds, chopped
noodles
3 quarts water ¾ cup parsley
Daily Notes
1 tsp. salt 2 cloves garlic, chopped

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

3 cups fresh basil leaves Extra virgin olive oil

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 Water

Protein bar, no more than 220 calories and 5 grams of fat

Snack
Drink Water

105 106
Week 7 Day 2 Meal 3 - Lemon Chicken
6 oz. chicken breast 1 ½ cups vegetables
1 lemon
Meal 1 - Greek Yogurt
1 cup light Greek yogurt 1 tsp. 100% maple syrup Squeeze lemon juice over chicken. Bake at 350° for 20 – 30 minutes.
or agave nectar Bake assorted vegetables at 350° for 10 – 15 minutes.

¼ cup low-fat granola Side ½ cup fresh fruit

Drink 1 cup low-fat milk
Drink Water
½ cup low-fat cottage cheese sprinkled with
1 cup fresh fruit salad • 2 Tbsp. granola Optional cinnamon
Snack Snack
Drink Water or soy milk Drink Water

Meal 2 - Basil & Tomato Pizza (1 serving = 2 slices) Post 180 calorie shake (egg white or whey powder)
¼ cup berries or 1 tsp. natural peanut butter
14 oz. whole wheat crust 1 ½ oz. prosciutto Workout Meal 1 cup soy or milk
(homemade or purchased) or lean ham Handful of ice
2 large garlic cloves, sliced 3/4 cup tomatoes, sliced Drink Water
½ cup part-skim mozzarella ½ cup fresh basil

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

cheese, shredded
¼ cup parmesan cheese,
grated

Preheat oven to 450°. Top pizza crust with all ingredients and bake until
crispy, approximately 6 – 10 minutes.

Drink Water

1 banana • 1 handful nuts

Snack
Drink Water

107 108
Week 7 Day 3 Meal 3 - Marinated Turkey
4 oz. marinated turkey ½ cup long grain & wild rice
tenderloin
Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)
Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake
1 cup old fashioned oats 2 large eggs at 350° for 30 minutes or cook over medium heat for approximately 10
1 cup blueberries 1 tsp. vanilla extract minutes on each side.
½ cup low-fat 1 tsp. 100% maple syrup or Side ½ cup green peas
cottage cheese 2/3 cup light Greek yogurt 1 cup fresh fruit
Drink 1 cup low-fat milk
In a blender, combine oats, cottage cheese, eggs and vanilla extract.
Stir in blueberries. Scoop batter onto warm skillet and make 3-inch Oatmeal
pancakes. Cook until brown on each side. Top with maple syrup or 2/3 cup oatmeal (non-instant)
Greek yogurt. Optional 1 cup water
Drink ½ cup of skim milk
Snack 2 tsp. 100% maple syrup or natural sweetener
Drink ¼ cup skim milk
1 cup apple sliced • 1 ½ Tbsp. natural peanut butter
Snack Post 1 cup low-fat cottage cheese sprinkled with
Drink Water or soy milk
cinnamon
Workout Meal

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Chicken Wrap Drink Water

6-inch whole grain tortilla Red bell pepper, sliced Daily Notes
3 oz. grilled chicken breast Lettuce
Tomato, sliced

Side Celery sticks

1 Tbsp. low-fat ranch
dressing
Drink Water

½ cup low-fat cottage cheese • 1 serving of fruit

Snack
Drink Water

109 110
Week 7 Day 4 Meal 3 - Southwestern Pizza (1 serving = 2 slices)
12” whole wheat pizza crust ¼ cup cilantro leaves
2 scallions, thinly sliced 1 cup tomato salsa
Meal 1 - Shake 1 1/3 cups canned 1 ¼ cups reduced-fat
1 scoop whey protein ½ cup water black beans mozzarella cheese,
shredded
1 whole banana Handful of ice
1 small red pepper, chopped
½ cup skim, almond, rice or
soy milk

Top pizza crust with all ingredients. Bake at 450° for 8 – 10 minutes.
Drink Water
Drink Water
½ cup almonds, cashews, dried cranberries
Snack
Drink Water or soy milk Smoothie
¾ cup plain, fat-free yogurt
Optional
Meal 2 - Warm Spinach & Quinoa Salad ½ cup frozen mixed berries
Snack 1 medium banana
1 lb. baby spinach 1/3 cup olive oil Drink Water
1 ½ cups quinoa 8 oz. crumbled feta
Post 180 calorie protein bar

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

½ cup red wine vinegar Salt and pepper
Workout Meal Drink 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.
Daily Notes
Side 1 cup salad
1 medium size fruit
Drink Water

1 serving of fruit • 1 part-skim mozzarella string cheese

Snack
Drink Water

111 112
Week 7 Day 5 Meal 3 - BLT with Turkey
2 slices whole wheat bread Tomato, sliced
3 slices turkey bacon Lettuce
Meal 1 - Veggie Egg White Omelet
4 – 5 egg whites 1 plum tomato, chopped Side 1 serving of fruit

1 egg yolk 1 small clove of garlic, Drink Water

chopped
2 hard boiled eggs
2 Tbsp. skim milk 1 handful spinach, shredded Optional 2 slices tomato
1 Tbsp. onion, minced Lite Cooking Spray ½ grapefruit
Snack
Drink Water
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture Post 1 cup pineapple or mango
in pan. Cook on both sides until done.
Workout Meal Drink Water
Drink Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water or soy milk

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Avocado & Chicken Salad
4 oz. grilled chicken ½ cup orange, sliced
3 cups mixed greens 1 Tbsp. lemon juice
¼ cup avocado, sliced 2 tsp. olive oil

Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.

Drink Water

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

Snack
Drink Water

113 114
Week 7 Day 6 Meal 3 - Halibut
6 oz. marinated halibut

Meal 1 - Shake 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
1 scoop whey protein ½ cup water cooked.
1 whole banana Handful of ice
Side 4 cups steamed baby red
½ cup skim, almond, potatoes (no butter)
rice or soy milk 1 cup steamed broccoli
Drink Water
Drink Water
1 whole-grain English muffin
6 oz. light Greek yogurt or kefir
Snack Optional 1 Tbsp. natural peanut butter
Drink Water or soy milk 1 medium banana
Snack
Drink Water
Meal 2 - Minestrone Soup
1 ½ cup low-sodium 1 whole grain roll or toast
Post ½ cup low-fat frozen yogurt
Workout Meal ½ cup strawberries
minestrone soup
Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Side 1 tomato, sliced
1 oz. mozzarella, sliced
Basil Daily Notes
Balsamic vinegar
Drink Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water

Daily Notes

115 116
 6 oz. light Greek yogurt or kefir
Week 7 Day 7 Snack
Drink Water

Meal 3 - Grilled Teriyaki Tuna

Meal 1 - Egg Burrito
4 small whole grain tortillas
½ cup red or green sweet
pepper, chopped
½ cup non-fat cottage
cheese
½ cup tomatoes, chopped
2 cups egg whites
4 oz. tuna steak 1/3 cup cooked brown rice
½ cup sweet onion,
chopped 2 Tbsp. low-fat, bottled Fresh spinach
teriyaki sauce
½ cup black beans (rinsed,
drained and mashed 1 tsp. olive oil
coarsely with fork)
Salt and pepper 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 spinach.
Lite cooking spray
Drink Water

Omelet
Spray large skillet with cooking spray. Add eggs, cottage cheese,
1 egg
vegetables and beans. Stir together. Once fully cooked, place mixture
3 egg whites
on tortillas. Salt and pepper to taste. Optional ½ cup spinach & tomato
Drink Water
Snack 2 Tbsp. feta cheese

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

1 slice multi-grain bread
2 slices turkey jerky Drink Water
Snack
Drink Water or soy milk
Post 2 small oatmeal raisin cookies
Meal 2 - Meatballs & Marinara Workout Meal Drink Water

4 oz. extra-lean 2 Tbsp. parmesan

ground turkey cheese, grated
½ cup marinara sauce Lite cooking spray Daily Notes

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

117 118
119 Week 8
Week 8 Day 1 Meal 3 - Turkey Burger
4 oz. lean ground turkey 2 Tbsp. red onion, chopped
2 Tbsp. salsa 1 whole grain pita
Meal 1 - Oatmeal
2/3 cup oatmeal 2 tsp. 100% maple syrup Form ground turkey into a patty. Cook turkey approximately 4 minutes
(non-instant) or natural sweetener on each side until done. Top with salsa and onion and place in whole
grain pita.

Follow oatmeal instructions and top with maple syrup. Side 1 cup steamed vegetables

Side ½ cup milk or yogurt Drink Water

Drink Water
Optional ½ cup lemon sorbet with fresh berries
Snack Drink Water
1 banana • 1 handful nuts
Snack Post 2 hard boiled eggs
Drink Water or soy milk
Workout Meal
Drink Water
Meal 2 - Turkey Lettuce Wrap
2 oz. deli-style turkey breast ¼ cup tomato, chopped Daily Notes

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

1 Tbsp. low-fat dressing 1 tsp. olive oil
¼ cup chickpeas 1 tsp. lemon juice
¼ cup kidney beans Salt and pepper to taste
¼ cup celery, chopped Large romaine lettuce

Mix turkey breast, dressing, beans, celery and tomato together with oil,
lemon juice, salt and pepper. Fill romaine lettuce and enjoy!

Drink Water

Protein bar, no more than 220 calories and 5 grams of fat

Snack
Drink Water

121 122
Week 8 Day 2 Meal 3 - Lemon Chicken
6 oz. chicken breast 1 ½ cups vegetables
1 lemon
Meal 1 - Cereal
1 cup non-sweetened whole 1 cup low-fat milk Squeeze lemon juice over chicken. Bake at 350° for 20 – 30 minutes.
grain cereal Bake assorted vegetables at 350° for 10 – 15 minutes.

Side ½ cup fresh fruit

Side 1 serving of fruit
Drink 1 cup low-fat milk
Drink Water
1 cup mango
½ cup low-fat cottage cheese • 1 serving of fruit Optional 1 Tbsp. shaved coconut
Snack Snack
Drink Water or soy milk Drink Water

Meal 2 - Chicken Salad Grilled Post Handful of nuts

3 oz. grilled chicken breast 1 Tbsp. pecans, chopped

Workout Meal Drink Water

3 cups mixed dark greens Cucumber, sliced

½ apple, chopped

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Drink Water

1 banana • 1 handful nuts

Snack
Drink Water

Daily Notes

123 124
Week 8 Day 3 Meal 3 - Marinated Turkey
4 oz. marinated turkey ½ cup long grain & wild rice
tenderloin
Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)
Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake
1 cup old fashioned oats 2 large eggs at 350° for 30 minutes or cook over medium heat for approximately 10
1 cup blueberries 1 tsp. vanilla extract minutes on each side.
½ cup low-fat 1 tsp. 100% maple syrup or Side ½ cup green peas
cottage cheese 2/3 cup light Greek yogurt 1 cup fresh fruit
Drink 1 cup low-fat milk
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 Optional 2 small squares dark chocolate/70% + chocolate
Greek yogurt. Snack Drink Water

Drink ½ cup of skim milk

1 serving of fruit • 1 part-skim mozzarella string cheese

Post ½ cup low-fat cottage cheese
½ cup peaches
Snack Workout Meal
Drink Water or soy milk Drink Water

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Turkey Chili Daily Notes
1 cup turkey or
vegetable chili

Side 1 ½ cups mixed greens

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

½ cup low-fat cottage cheese • 1 serving of fruit

Snack
Drink Water

125 126
Week 8 Day 4 Meal 3 - Southwestern Pizza (1 serving = 2 slices)
12” whole wheat pizza crust ¼ cup cilantro leaves
2 scallions, thinly sliced 1 cup tomato salsa
Meal 1 - Shake 1 1/3 cups canned 1 ¼ cups reduced-fat
1 scoop whey protein ½ cup water black beans mozzarella cheese,
shredded
1 whole banana Handful of ice
1 small red pepper, chopped
½ cup skim, almond,
rice or soy milk
Top pizza crust with all ingredients. Bake at 450° for 8 – 10 minutes.

Drink Water

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

Snack Optional 4 oz. low-fat vanilla or chocolate pudding
Drink Water or soy milk
Snack Drink Water
Meal 2 - Pita
1 large (6 ½”) wheat pita 1 Tbsp. light Miracle Whip or
Post 3 whole grain crackers
1 Tbsp. low-fat soft cheese
light mayo Workout Meal
Drink Water
4 slices lean turkey or other Tomato, cucumber, lettuce,

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

lean deli meat sprouts, other vegetables
1 oz. slice of cheese ½ Tbsp. mustard Daily Notes

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

1 serving of fruit • 1 part-skim mozzarella string cheese

Snack
Drink Water

127 128
Week 8 Day 5 Meal 3 - BLT with Turkey
2 slices whole wheat bread Tomato, sliced
3 slices turkey bacon Lettuce
Meal 1 - Veggie Egg White Omelet
4 – 5 egg whites 1 plum tomato, chopped Side 1 serving of fruit

1 egg yolk 1 small clove of garlic, Drink Water

chopped
1 cup mixed berries
2 Tbsp. skim milk 1 handful spinach, shredded
Optional 2 Tbsp. light whipped topping
1 Tbsp. onion, minced Lite Cooking Spray 1 tsp. cocoa powder
Snack
Drink Water
Place eggs, milk, vegetables and garlic in bowl or blender and mix
together. Spray large skillet with cooking spray and place mixture in pan. Post 1 cup fruit salad sprinkled with pecans
Cook on both sides until done.
Workout Meal Drink Water
Drink Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water or soy milk

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Meal 2 - Avocado & Chicken Salad
4 oz. grilled chicken ½ cup orange, sliced
3 cups mixed greens 1 Tbsp. lemon juice
¼ cup avocado, sliced 2 tsp. olive oil

Top mixed greens with orange, avocado and chicken. Drizzle with olive
oil and lemon juice.

Drink Water

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

Snack
Drink Water

129 130
Week 8 Day 6 Meal 3 - Halibut
6 oz. marinated halibut

Meal 1 - Shake 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
1 scoop whey protein (vanilla 1 tsp. peanut butter cooked.
or chocolate)
½ cup soy or fat-free milk Handful of ice Side 4 cups steamed baby red
potatoes (no butter)
½ cup water 1 cup steamed broccoli
Drink Water
Drink Water
3/4 cup plain fat-free yogurt
6 oz. light Greek yogurt or kefir Optional 1 tsp. honey
Snack Snack
Drink Water Drink Water

Meal 2 - Muffin Pizza Post 10 raw almonds

1 whole-grain 2 oz. grilled chicken Workout Meal Drink Water
English muffin breast, sliced
¼ cup tomato sauce 1 cup steamed broccoli

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

Daily Notes
¼ 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 Water

1 cup grapes • ¼ cup almonds

Snack
Drink Water

131 132
 6 oz. light Greek yogurt or kefir
Week 8 Day 7 Snack
Drink Water

Meal 3 - Grilled Teriyaki Tuna

Meal 1 - Egg Burrito
4 small whole grain tortillas
2 cups egg whites
4 oz. tuna steak 1/3 cup cooked brown rice
½ cup sweet onion, chopped
2 Tbsp. low-fat, bottled Fresh spinach
½ cup black beans (rinsed, teriyaki sauce
drained and mashed coarsely with fork)

½ cup non-fat cottage cheese Salt and pepper 1 tsp. olive oil

½ cup tomatoes, chopped Lite cooking spray

Place tuna steak in saucepan with olive oil. Cook approximately
½ cup red or green sweet 10 minutes or until meat is done. Add teriyaki sauce and place
pepper, chopped on top of rice with a side of spinach.

Spray large skillet with cooking spray. Add eggs, cottage cheese, Drink Water
vegetables and beans. Stir together. Once fully cooked, place
mixture on tortillas. Salt and pepper to taste. Optional 1 Kashi granola bar or homemade protein bar

Drink Water Snack Drink Water

Post 20 green grapes

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

2 slices turkey jerky Workout Meal Drink Water
Snack
Drink Water or soy milk

Meal 2 - Meatballs & Marinara Daily Notes

4 oz. extra-lean 2 Tbsp. parmesan

ground turkey cheese, grated
½ 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

133 134
 Restaurant Menu Item Cal Fat Carbs
DINING OUT GUIDE
McDonald’s Cesar Salad, no Chicken, no 90 4 9
Dining Out Tips dressing
• Choose a lean protein with steamed vegetables
•D on’t eat the rolls or bread before the meal, this will   Cesar Salad with Grilled 220 6 12
save you 300 calories! Chicken
• Ask for baked, not fried   Side Salad 20 0 4
• Eat what is in season
• For dessert, choose a fruit platter with light whipped cream Quiznos Flatbread Sammies, Cantina 205 4 29
• Visit an organic restaurant or one that uses only fresh ingredients Chicken, without cheese

If you need to replace a meal by eating out, follow the suggested   Flatbread Sammies, 195 4 29
list of items: Roadhouse Steak, without
cheese
Restaurant Menu Item Cal Fat Carbs
Boston Roast Turkey 4 oz. 150 2.5 0 Sizzler 6 Shrimp, Fried 215 6 24
Market   Cesar Salad 50 4 2

Chili’s Cedar Plank Tilapia 200 4 8   Carrot Raisin Salad 110 6 12

  Creamy Cole Slaw Salad 70 4 6
Jack in Asia Chicken Salad with 180 1.5 22
  Greek Salad 45 4 1
the Box Grilled Chicken, no dressing
  Chicken Noodle Soup 100 2 14

iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING

KFC Original Recipe, 1 Breast 140 2 1   French Onion Soup 55 2 6
Piece, 5.85 oz, no skin or
breading   Menudo Soup 70 1 14
  Grilled Chicken Breast, 4.2 oz 180 4 0   Minestrone Soup 70 1 14
  Grilled Chicken Drumstick, 70 4 0 Taco Bell Taco Fresco Style, Ranchero 170 4 22
1.38 oz. Chicken
  Grilled Chicken Wing, 1.16 oz 80 4 0
Wendy’s Chicken Cesar Salad, without 180 4 8
Salad, House Side Salad, 15 0 2 dressing or topping
without dressing or croutons
  Salad, Roasted Chicken 190 6 5
Cesar, without dressing or
croutons

135 136
iFit® - NUTRITION GUIDE • 8-WEEK GUIDE TO HEALTY EATING
138
137