176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com · NICOLEWILKINS.COM WEEKLY BREAKDOWN/CALENDAR 2...

NICOLEWILKINS.COM

WEEKLY BREAKDOWN/CALENDAR 2

TRAINING PLANSGYM WORKOUTS 6AT HOME WORKOUTS 23(FULL EQUIPMENT)AT HOME WORKOUTS 40(DUMBBELLS ONLY)

CARDIO 57

MEAL PLANSWOMEN’S MEAL PLAN 1 (ALL PHASES) 65WOMEN’S MEAL PLAN 2 (ALL PHASES) 71WOMEN’S MEAL PLAN 3 (ALL PHASES) 77MEN’S MEAL PLAN 1 (ALL PHASES) 83MEN’S MEAL PLAN 2 (ALL PHASES) 89WOMEN’S VEGAN MEAL PLAN 1 (ALL PHASES) 96WOMEN’S VEGAN MEAL PLAN 2 (ALL PHASES) 99WOMEN’S VEGAN MEAL PLAN 3 (ALL PHASES) 102MEN’S VEGAN MEAL PLAN 1 (ALL PHASES) 105MEN’S VEGAN MEAL PLAN 2 (ALL PHASES) 108

GROCERY LIST 112

FOOD EXCHANGE LISTS 115

RECIPES 119

TABLE OF CONTENTS

WEEKLYBREAKDOWN/

CALENDAR

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KEEP GOING TO PHASE 2/WEEK 5

❏ ARMS/ABS

❏ 30 MINUTE HIIT

❏ OFF❏ CHEST/ SHOULDERS

DAY 1

WE

EK

1W

EE

K 2

WE

EK

3W

EE

K 4

PHASE 1

WEEKLY BREAKDOWN

MONDAY, JULY 20

❏ BACK/ABS

❏ 30 MINUTE HIIT

❏ LEGS/ CALVES

❏ SHOULDERS/ CALVES

❏ 30 MINUTE HIIT

DAY 2TUESDAY, JULY 21

❏ OFF

❏ ARMS/ABS

❏ 30 MINUTE HIIT


❏ BACK/ABS

❏ 30 MINUTE HIIT

❏ LEGS/ CALVES


❏ 30 MINUTE HIIT

❏ OFF

❏ ARMS/ABS

❏ 30 MINUTE HIIT


❏ BACK/ABS

❏ 30 MINUTE HIIT

❏ LEGS/ CALVES


❏ 30 MINUTE HIIT

❏ OFF

❏ ARMS/ABS

❏ 30 MINUTE HIIT


❏ BACK/ABS

❏ 30 MINUTE HIIT

❏ LEGS/ CALVES


❏ 30 MINUTE HIIT

❏ OFF

DAY 3WEDNESDAY, JULY 22

DAY 4THURSDAY, JULY 23

DAY 5FRIDAY, JULY 24

DAY 6SATURDAY, JULY 25

DAY 7SUNDAY, JULY 26

DAY 8MONDAY, JULY 27

DAY 9TUESDAY, JULY 28

DAY 10WEDNESDAY, JULY 29

DAY 11THURSDAY, JULY 30

DAY 12FRIDAY, JULY 31

DAY 13SATURDAY, AUG 1

DAY 14SUNDAY, AUG 2

DAY 18THURSDAY, AUG 6

DAY 19FRIDAY, AUG 7


DAY 21SUNDAY, AUG 9

DAY 15MONDAY, AUG 3

DAY 16TUESDAY, AUG 4

DAY 17WEDNESDAY, AUG 5

MONDAY, JULY 13 TUESDAY, JULY 14 WEDNESDAY, JULY 15 THURSDAY, JULY 16 FRIDAY, JULY 17 SATURDAY, JULY 18 SUNDAY, JULY 19

UPLOAD YOUR BEFORE PHOTOS


DAY 26FRIDAY, AUG 14


DAY 28SUNDAY, AUG 16

DAY 22MONDAY, AUG 10



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KEEP GOING TO PHASE 3/WEEK 8

WEEKLY BREAKDOWN

❏ PUSH/ABS

❏ 30 MINUTE HIIT

❏ LEGS/ CALVES

DAY 29

WE

EK

5W

EE

K 6

WE

EK

7

PHASE 2MONDAY, AUG 17

❏ PULL

❏ 40 MINUTE CARDIO

❏ PUSH/ABS

❏ 30 MINUTE HIIT

❏ GLUTES/ HAMSTRINGS/ CALVES (OPTIONAL)

❏ OFF❏ PULL


❏ PUSH/ABS

❏ 30 MINUTE HIIT

❏ LEGS/ CALVES

❏ PULL


❏ PUSH/ABS

❏ 30 MINUTE HIIT


❏ OFF❏ PULL


❏ PUSH/ABS

❏ 30 MINUTE HIIT

❏ LEGS/ CALVES

❏ PULL


❏ PUSH/ABS

❏ 30 MINUTE HIIT


❏ OFF❏ PULL















DAY 46THURSDAY, SEPT 3

DAY 47FRIDAY, SEPT 4

DAY 48SATURDAY, SEPT 5

DAY 49SUNDAY, SEPT 6


DAY 44TUESDAY, SEPT 1

DAY 45WEDNESDAY, SEPT 2

REFEEDMEAL!

4

KEEP GOING TO PHASE 2/WEEK 5NICOLEWILKINS.COM

WE

EK

8

❏ METABOLICCONDITIONING

❏ 20 MINUTECARDIO


❏ 20 MINUTECARDIO

❏ UPPERBODY

❏ 40 MINUTECARDIO

❏ LOWERBODY

❏ 40 MINUTECARDIO

❏ OFF ❏ METABOLICCONDITIONING

❏ 20 MINUTECARDIO

❏ OFF


❏ 20 MINUTECARDIO


❏ 20 MINUTECARDIO

❏ UPPERBODY

❏ 40 MINUTECARDIO

❏ LOWERBODY

❏ 40 MINUTECARDIO


❏ 20 MINUTECARDIO

❏ OFF


❏ 20 MINUTECARDIO


❏ 20 MINUTECARDIO

❏ UPPERBODY

❏ 40 MINUTECARDIO

❏ LOWERBODY

❏ 40 MINUTECARDIO


❏ 20 MINUTECARDIO

DAY 53THURSDAY, SEPT 10

DAY 54FRIDAY,SEPT 11

DAY 55SATURDAY,SEPT 12


DAY 50MONDAY, SEPT 7



WE

EK

9 DAY 60THURSDAY, SEPT 17







WEE

K 10 DAY 67

THURSDAY, SEPT 24









PHASE 3

WEEKLY BREAKDOWN

UPLOAD YOURAFTER PHOTOS

UPLOAD YOURAFTER PHOTOS

5

GYMWORKOUTS

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GYM WORKOUTSPHASE 1 • WEEKS 1-4DAY 1: MONDAY - SHOULDERS/CALVES

EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3 / WK4

Shoulder Warmup 3 20/10/10 / / /(Internal Rotation/Front Raise/Lateral Raise)

SUPERSETKneeling Single Arm Landmine Shoulder Press 3 10-12 (each arm) / / /Medicine Ball Shoulder Press* 3 60 seconds / / / *this should burn! If it doesn’t, the ball weight needs to be higher

SUPERSETNeutral Grip Dumbbell Push Press 4 8-10 / / /Standing Dumbbell Calf Raise 4 15 / / /

SUPERSETAround The World Lateral Raise 3 10-12 / / /Seated Calf Raise 3 15 / / /

Barbell Upright Row/Front Raise Combo 3 10-12 / / /

SUPERSETRear Delt Cable Flye 3 10-12 / / /Plank Single Arm Dumbbell High Row 3 8-10 (each arm) / / /

Rest 60-90 seconds between all sets/supersets

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GYM WORKOUTSPHASE 1 • WEEKS 1-4

DAY 2: TUESDAY - BACK/ABS


Wide Grip Pulldown (warmup) 2 15-20 / / /

SUPERSETSmith Machine Pullup 3 8-10 / / /Reverse Hyper Extension 3 15 / / /

SUPERSETLandmine Row 3 8-10 / / /Plank Knee Raise 3 10 (each side) / / /

Reverse Grip Barbell Row 4 8-10 / / /

SUPERSETOne Arm Dumbbell Row 4 8-10 (each arm) / / /Butt Ups 4 20 / / /

SUPERSETDumbbell Pullover 3 10-12 / / /Crunch 3 15 / / /


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DAY 3: WEDNESDAY - LEGS/CALVES


SUPERSET (warmup)Single Leg Extension 2 10 (each leg) / / /Jump Squat 2 15 / / /

Sumo Deadlift 4 8-12 / / /

SUPERSETDumbbell Curtsy Lunge to Lunge 3 10 (each leg) / / / Hip Circle Lateral Side Steps 3 15 (each leg) / / /

Plyo Pistol Squat 3 10 (each leg) / / /

SUPERSETLeg Press 3 8-12 / / /Leg Press Calf Raise 3 10-12 / / /

TRISETDumbbell Step Up 3 10-12 (each leg) / / /Dumbell Stiff Legged Deadlift 3 8-10 / / /Seated Dumbbell Calf Raise 3 10-12 / / /

SUPERSETExercise Ball Lying Hamstring Curl 3 10-12 / / /Exercise Ball Glute Raise 3 10-12 / / /

Rest 60-90 seconds between all sets/supersets/trisets

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DAY 4: THURSDAY - CHEST/SHOULDERS


Inchworm Pushup (warmup) 3 8 / / /

SUPERSETIncline Dumbbell Press 3 8-10 / / /Dolphin Pushup 3 10-12 / / /

SUPERSETDumbbell Flye 3 10-12 / / /Plate Front Raise 3 8-10 / / /

SUPERSETSingle Arm Cable Chest Press 3 10-12 (each arm) / / /Single Arm Cable Lateral Raise 3 10-12 (each arm) / / /*Perform all one side before switching to the other

SUPERSETStanding Barbell Press 4 8-10 / / /Pushup 4 AMRAP


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DAY 5: FRIDAY - ARMS/ABS


SUPERSET (warmup)Triceps Pushdown (warmup) 2 15-20 / / /Cable Curl 2 15-20 / / /

SUPERSETTriceps Pushdown (straight bar) 3 10-12 / / /Close Grip Pushup 3 AMRAP

SUPERSETBench Dip 3 10-12 / / /Barbell Lying Triceps Extension 3 8-10 / / /

SUPERSETBarbell Preacher Curl 3 10-12 / / / Dumbbell Hammer Curl 3 10-12 / / /

SUPERSETIncline Dumbbell Curl 3 8-10 / / /Dumbbell Spider Curl 3 8-10 / / /

TRISETStraddle Up 3 10-12 / / /Double Crunch 3 15 / / /Scissor Kicks 3 15 (each leg) / / /


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DAY 1: MONDAY - PUSH/ABS

EXERCISE SETS REPS WEIGHT USED WK5 / WK6 / WK7

SUPERSET (warmup)Incline Pushup 2 15 / /Seated Dumbbell Shoulder Press 2 15-20 / /

TRISETIncline Bench Press 3 10-15 / /Overhead Dumbbell Triceps Extension 3 12-15 / /Seated Dumbbell Shoulder Press 3 10-15 / /

TRISETDumbbell Bench Press 3 10-15 / /Neutral Grip Dumbbell Press 3 12-15 / /Standing Dumbbell Lateral Raise 3 12-15 / /

TRISETCable Flye 3 12-15 / /Triceps Pushdown 3 12-15 / /Cable Front Raise 3 12-15 / /

TRISETCriss Cross Kicks 3 15 (each leg) / /Situp 3 15 / /Hollow Rock 3 30 / /

Rest 45-60 seconds between sets/supersets/trisets unless otherwise noted

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DAY 2: TUESDAY - PULL


SUPERSETBent Over Dumbbell Row 5 2x15-20 (warmup), / / 3x12-15 / /Standing Dumbbell Hammer Curl 5 2x15-20 (warmup), / / 3x12-15 / /

SUPERSETWide Grip Pulldown 3 12-15 / /Incline Dumbbell Curl 3 10-12 / /

SUPERSETStraight Arm Cable Pulldown 3 12-15 / /Cable Curl 3 12-15 / /

SUPERSETRope Face Pull 3 12-15 / /Standing Alternating Dumbbell Curl 3 12-15 (each arm) / /

Incline Dumbbell Rear Delt Raise (pinkies out) 3 12-15 / /

Rest 45-60 seconds between sets/supersets unless otherwise noted


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Dumbbell Squat 5 2x15-20 (warmup), / / 3x10/10/10/10 (dropset) / /*Rest up to 90 seconds after completing all 4 “drops” in a set

SUPERSETDumbbell Reverse Lunge 4 12-15 (each leg) / /Dumbbell Goblet Squat 4 12-15 / /

SUPERSETBarbell Lateral Lunge 3 12-15 (each leg) / /Lying Hamstring Curl 3 12-15 / /

SUPERSETBarbell Squat Pulses 3 45 seconds / /Barbell Stiff Legged Deadlift 3 12-15 / /

Standing Dumbbell Calf Raise 3 10/10/10 (drop set) / /



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DAY 4: THURSDAY - PUSH/ABS


Shoulder Warm Up 3 10/20/20 / /(Internal Rotation/Front Raise/Lateral Raise)

TRISETStanding Rack Press 3 10-12 / /Resistance Band Lateral Raise 3 1 minute / /Bicycles 3 15 (each side) / /

TRISETDumbbell Z Press 3 12-15 / /Dumbbell Floor Press 3 12-15 / / Pike Triceps Pushup 3 AMRAP

TRISETSeated Alternating Dumbbell Front Raise 3 12-15 / /Dumbbell Flye 3 12-15 / /Dumbbell Lying Triceps Extension 3 12-15 / /

TRISETV-Ups 3 15 / /Ab Rollout 3 15 / /Windshield Wipers 3 10 (each side) / /



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DAY 5: FRIDAY - PULL


Reverse Grip Lat Pulldown (warmup) 2 15-20 / /

Band Assisted Chinup 3 10-12 / /

SUPERSETWide Grip Pulldown 3 12-15 / /Behind-The-Neck Cable Curl 3 12-15 / /

SUPERSETDumbbell Pendlay Row 3 12-15 / /Two Angle Dumbbell Curl 3 12-15 / /

SUPERSETIncline Cable Pulldown 3 12-15 / /Lying Cable Curl 3 12-15 / /

SUPERSETHyperextension 3 15 / /Dumbbell Rear Delt Raise (palms in) 3 12-15 / /



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DAY 6: SATURDAY - GLUTES/HAMSTRINGS/CALVES


SUPERSETHip Circle Lateral Side Step 3 15 (each side) / /Clamshells 3 15 (each side) / /*rest 45 seconds between supersets

SUPERSETBulgarian Split Squats 3 12-15 (each leg) / /Hip Circle Barbell Good Morning 3 12-15 / /

Hip Circle Barbell Hip Thrust 3 10-12 / /

SUPERSETDumbbell Sumo Pulse Squat 3 20 / /Hip Circle Seated Abductor 3 25 (each side) / /

Seated Hamstring Curl 3 12-15 / /

Seated Calf Raise 3 25 / /



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DAY 1: MONDAY - METABOLIC CONDITIONING

EXERCISE SETS REPS WEIGHT USED WK8 / WK9/ WK10

TRISET (warmup)Leg Swings 3 10 (each way) / /Bodyweight Squats 3 15 / /Jumping Jacks 3 20 / /

PERFORM 5 ROUNDS OF THE FOLLOWING. REST 2 MINUTES BETWEEN ROUNDSStanding Barbell Press 5 10 / /

Barbell Walking Lunge 5 10 (each leg) / /

Renegade Row 5 5 (each arm) / /

Goblet Squat 5 10 / /

Ab Rollout 5 10 / /

Dumbbell One Arm Snatch 5 5 (each arm) / /

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DAY 2: TUESDAY - UPPER BODY


Shoulder Warm Up 3 20/10/10 / /

3 10-15 / /SUPERSETStanding Arnold PressBarbell Lying Triceps Extension 3 10-15 / /

TRISETBand Pullup 3 10 / /Triceps Pushdown (rope) 3 20 / / Hanging Knee Raise 3 10 / /

TRISETSeated Cable Row 3 10-15 / /Lying Cable Curl 3 10-15 / /Situp 3 20 / /

TRISETIncline Dumbbell Press 3 10-15 / /Seated Barbell Curl 3 10-15 / /Incline Dumbbell Rear Delt Raise (palms facing in) 3 10-15 / /

TRISETCrunch w/Exercise Ball Roll 3 20 / /Exercise Ball Lying Leg Raise 3 10-15 / /Exercise Ball Pike 3 10 / /

Rest 45-60 seconds between sets/supersets/trisets


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DAY 4: THURSDAY - METABOLIC CONDITIONING


TABATA WORKOUT8 rounds of 20 seconds work, 10 seconds rest for each Tabata circuit. Rest by 1 minute after completingeach 4 minute Tabata circuit. I use an App called Interval Timer to program my intervals.

TRISET (warmup)Leg Swings 3 10 (each way) / /Inchworm Pushup 3 8 / /Jumping Jacks 3 20 / /

TABATA CIRCUIT 1PERFORM 4 ROUNDS OF:

20 seconds 180 Jump Squat10 seconds rest20 seconds Manmakers10 seconds rest


20 seconds Down Down Up Up10 seconds rest20 seconds Pike Pushup10 seconds rest


20 seconds Lateral Lunges10 seconds rest20 seconds High Knees10 seconds rest

TABATA CIRCUIT 4PERFORM 4 ROUNDS OF:20 seconds Dumbbell Sump Squat

10 seconds rest20 seconds Dumbbell Thrusters

10 seconds rest

TABATA CIRCUIT 5PERFORM 4 ROUNDS OF:20 seconds Dumbbell Reverse Lunge

10 seconds rest20 seconds Burpees 10 seconds rest


20 seconds Mountain Climbers10 seconds rest20 seconds Bicycles10 seconds rest


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DAY 5: FRIDAY - LOWER BODY


Leg Swings (warmup) 2 10 (each direction) / /

Jump Squat (warmup) 2 15-20 / /

Leg Press 100 / /

Alternating Dumbbell Lunge 50 (each leg) / /

Barbell Hip Thrust 100 / /

Leg Extension 100 / /

Lying Hamstring Curl 100 / /

Perform 100 reps of each exercise listed below (not including the two warmup exercises).You can stop as many times as you need to, but make sure you complete all 100 reps before moving onto the next exercise.Use a weight that you can normally do 15-20 reps with. Rest up to 2 minutes between exercises.


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DAY 6: SATURDAY - METABOLIC CONDITIONINGEXERCISE SETS REPS WEIGHT USED

WK8 / WK9/ WK10

EMOM - Every Minute On the MinuteFinish the number of reps prescribed and then immediately do the active rest exercise until the minute is up. At the top of the next minute, repeat. Do this for 3 minutes without stopping before taking the minute rest. After the minute rest, move to the second exercise.

GIANT SET (warmup)Mountain Climbers 3 25 / /Butt Kicks 3 25 / /Jumping Jacks 3 25 / /Crunch 3 25 / /

EMOM 1Dumbbell Squat/Dumbbell Curl Combo 3 10 / /Active rest: Dumbbell Sumo Pulse Squat 3 Remaining time / /

in the minuteRest 1 minute

EMOM 2Triceps Kickback 3 10 / /Active rest: Dumbbell Reverse Lunge 3 Remaining time / /


EMOM 3Dumbbell Floor Fly 3 10 / /Active rest: Plank Jacks 3 Remaining time / /


EMOM 4Manmaker 3 8 / /Active rest: Dumbbell Floor Pullover 3 Remaining time / /


EMOM 5Unbroken Dumbbell Hang Snatch 3 6 (each arm) / /Active rest: Kneeling Dumbbell Lateral Raise 3 Remaining time / /


EMOM 6Dumbbell Stiff Legged Deadlift 3 10 / /Active rest: Skaters 3 Remaining time / /


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AT-HOMEWORKOUTS

(FULL EQUIPMENT)

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NICOLEWILKINS.COM

AT-HOME WORKOUTSPHASE 1 • WEEKS 1-4DAY 1: MONDAY - SHOULDERS/CALVES



SUPERSETKneeling Single Arm Landmine Shoulder Press 3 10-12 (each arm) / / /Medicine Ball Shoulder Press* 3 60 seconds / / / *this should burn! If it doesn’t, the ball weight needs to be higher


SUPERSETAround The World Dumbbell Lateral Raise 3 10-12 / / /Seated Calf Raise 3 15 / / /

Barbell Upright Row/Front Raise Combo 3 10-12 / / /

SUPERSETBent Over Dumbbell High Row 3 10-12 / / /Plank Single Arm Dumbbell High Row 3 8-10 (each arm) / / /


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Band Assisted Pullup (warmup) 2 5 / / /

SUPERSETBarbell Pullup 3 8-10 / / /Exercise Ball Reverse Hyperextension 3 15 / / /

SUPERSETLandmine Row 3 8-10 / / /Plank Knee Raise 3 10 (each side) / / /

Reverse Grip Barbell Row 4 8-10 / / /


SUPERSETDumbbell Pullover 3 10-12 / / /Crunch 3 15 / / /


AT-HOME WORKOUTSPHASE 1 • WEEKS 1-4

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SUPERSET (warmup)Bodyweight Walking Lunge 3 10 (each leg) / / /Jump Squat 3 15 / / /

Sumo Deadlift 4 8-12 / / /

SUPERSETDumbbell Curtsy Lunge to Lunge 3 10 (each leg) / / / Hip Circle Lateral Side Steps 3 15 (each leg) / / /

Plyo Pistol Squat 3 10 (each leg) / / /

TRISETDumbbell Step Up 3 10-12 (each leg) / / /Stiff Legged Deadlift 3 8-10 / / /Seated Dumbbell Calf Raise 3 10-12 / / /

SUPERSETExercise Ball Lying Hamstring Curl 3 10-12 / / /Exercise Ball Glute Raise 3 10-12 / / /



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SUPERSETIncline Dumbbell Press 3 8-10 / / /Dolphin Pushup 3 10-12 / / /

SUPERSETDumbbell Flye 3 10-12 / / /Plate Front Raise 3 8-10 / / /

SUPERSETDumbbell Bench Press 3 10-12 / / /Single Arm Incline Lateral Raise 3 10-12 (each arm) / / /

SUPERSETStanding Barbell Press 4 8-10 / / /Pushup 4 AMRAP



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SUPERSET (warmup)Resistance Band Overhead Triceps Extension 2 20 / / /Resistance Band Curl 2 20 / / /

SUPERSETBench Dip 4 10-12 / / /Barbell Lying Triceps Extension 4 8-10 / / /

SUPERSETDumbbell Preacher Curl 4 10-12 / / / Dumbbell Hammer Curl 4 10-12 / / /

SUPERSETIncline Dumbbell Curl 3 8-10 / / /Dumbbell Spider Curl 3 8-10 / / /

TRISETStraddle Up 3 10-12 / / /Double Crunch 3 15 / / /Scissor Kicks 3 15 (each leg) / / /



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SUPERSET (warmup)Incline Pushup 2 15 / /Seated Dumbbell Shoulder Press 2 15-20 / /

TRISETIncline Bench Press 3 10-15 / /Overhead Dumbbell Triceps Extension 3 12-15 / /Seated Dumbbell Shoulder Press 3 10-15 / /

TRISETDumbbell Bench Press 3 10-15 / /Neutral Grip Dumbbell Press 3 12-15 / /Standing Dumbbell Lateral Raise 3 12-15 / /

TRISETIncline Dumbbell Flye 3 15 / /Bench Dip 3 12-15 / /Dumbbell Front Raise 3 12-15 / /




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SUPERSETBent Over Dumbbell Row 5 2x15-20 (warmup), / / 3x12-15 / /Standing Dumbbell Hammer Curl 5 2x15-20 (warmup), / / 3x12-15 / /

SUPERSETBent Over Barbell Row 3 12-15 / /Incline Dumbbell Curl 3 10-12 / /

SUPERSETDumbbell Pullover 3 12-15 / /Barbell Curl 3 12-15 / /

SUPERSETDumbbell High Row 3 12-15 / /Standing Alternating Dumbbell Curl 3 12-15 (each arm) / /

Incline Dumbbell Rear Delt Raise (pinkies out) 3 12-15 / /



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SUPERSETBarbell Lateral Lunge 3 12-15 (each leg) / /Lying Hamstring Curl 3 12-15 / /

SUPERSETBarbell Squat Pulses 3 45 seconds / /Barbell Stiff Legged Deadlift 3 12-15 / /

Standing Dumbbell Calf Raise 3 10/10/10 (drop set) / /



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TRISETStanding Barbell Press 3 10-12 / /Resistance Band Lateral Raise 3 1 minute / /Bicycles 3 15 (each side) / /

TRISETDumbbell Z Press 3 12-15 / /Dumbbell Floor Press 3 12-15 / / Pike Triceps Pushup 3 AMRAP

TRISETSeated Alternating Dumbbell Front Raise 3 12-15 / /Dumbbell Flye 3 12-15 / /Dumbbell Lying Triceps Extension 3 12-15 / /




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Reverse Grip Dumbbell Row 6 2x20 (warmup), 4x12-15 / /

SUPERSETLandmine Single Arm Row 3 12-15 (each arm) / /Dumbbell Spider Curl 3 12-15 / /


SUPERSETDumbbell Pullover 3 12-15 / /Seated Barbell Curl 3 12-15 / /

SUPERSETExercise Ball Reverse Hyperextension 3 15 / /Dumbbell Rear Delt Raise (palms in) 3 12-15 / /



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SUPERSETHip Circle Lateral Side Step 3 15 (each side) / /Clamshells 3 15 (each side) / /*rest 45 seconds between supersets

SUPERSETBulgarian Split Squats 3 12-15 (each leg) / /Hip Circle Barbell Good Morning 3 12-15 / /

Hip Circle Barbell Hip Thrust 3 10-12 / /

SUPERSETDumbbell Sumo Pulse Squat 3 20 / /Hip Circle Seated Abductor 3 25 (each side) / /

Single Leg Stiff Legged Deadlift 3 12-15 (each leg) / /

Bodyweight Calf Raise 3 25 / /



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PERFORM 5 ROUNDS OF THE FOLLOWING. REST 2 MINUTES BETWEEN ROUNDSStanding Barbell Press 5 10 / /

Barbell Walking Lunge 5 10 (each leg) / /


Goblet Squat 5 10 / /

Ab Rollout 5 10 / /

Dumbbell One Arm Snatch 5 5 (each arm) / /


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3 10-15 / /SUPERSETStanding Arnold PressBarbell Lying Triceps Extension 3 10-15 / /

TRISETBand Pullup 3 10 / /Close Grip Pushup 3 10 / / Hanging Knee Raise 3 10 / /

TRISETOne Arm Dumbbell Row 3 10-15 (each arm) / /Barbell Curl 3 10-15 / /Situp 3 20 / /

TRISETIncline Dumbbell Press 3 10-15 / /Seated Barbell Curl 3 10-15 / /Incline Dumbbell Rear Delt Raise (palms facing in) 3 10-15 / /

TRISETCrunch w/Exercise Ball Roll 3 20 / /Exercise Ball Lying Leg Raise 3 10-15 / /Exercise Ball Pike 3 10 / /



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TABATA CIRCUIT 4PERFORM 4 ROUNDS OF:20 seconds Dumbbell Sumo Squat


10 seconds rest






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Squat 100 / /


Barbell Hip Thrust 100 / /

Bulgarian Split Squats 50 (each leg) / /

Lying Exercise Hamstring Curl 100 / /

Perform 100 reps of each exercise listed below. You can stop as many times as you need to, but make sure you complete all 100 reps before moving onto the next exercise. Use a weight that you can normally do 15-20 reps with. Rest up to 2 minutes between exercises.


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DAY 6: SATURDAY - METABOLIC CONDITIONINGEXERCISE SETS REPS WEIGHT USED WK8 / WK9/ WK10



EMOM 1Dumbbell Squat/Dumbbell Curl Combo 3 10 / /Active rest: Dumbbell Sumo Pulse Squat 3 Remaining time / / in the minuteRest 1 minute

EMOM 2Triceps Kickback 3 10 / /Active rest: Dumbbell Reverse Lunge 3 Remaining time / / in the minuteRest 1 minute

EMOM 3Dumbbell Floor Fly 3 10 / /Active rest: Plank Jacks 3 Remaining time / / in the minuteRest 1 minute

EMOM 4Manmaker 3 8 / /Active rest: Dumbbell Floor Pullover 3 Remaining time / / in the minuteRest 1 minute

EMOM 5Unbroken Dumbbell Hang Snatch 3 6 (each arm) / /Active rest: Kneeling Dumbbell Lateral Raise 3 Remaining time / / in the minuteRest 1 minute

EMOM 6Dumbbell Stiff Legged Deadlift 3 10 / /Active rest: Skaters 3 Remaining time / / in the minuteRest 1 minute

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AT-HOMEWORKOUTS

(DUMBBELLS ONLY)

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DUMBBELL/BODYWEIGHTAT-HOME WORKOUTSPHASE 1 • WEEKS 1-4DAY 1: MONDAY - SHOULDERS/CALVES



SUPERSETKneeling One Arm Arnold Press 3 10-12 (each arm) / / /Split Stance Dumbbell Shoulder Press 3 60 seconds / / /


SUPERSETAround The World Dumbbell Lateral Raise 3 10-12 / / /Seated Dumbbell Calf Raise 3 15 / / /

Dumbbell Upright Row To Front Raise 3 10-12 / / /

SUPERSETRear Delt Dumbbell Flye 3 10-12 / / /Plank Single Arm High Row 3 8-10 (each arm) / / /


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Bent Over Dumbbell Row (warmup) 2 15-20 / / /

SUPERSETBent Over Dumbbell High Row 3 8-10 / / /Dumbbell Snatch 3 15 (each arm) / / /

SUPERSETMulti Grip Dumbbell Row 3 8-10 / / /Weighted Oblique Twist 3 10 (each side) / / /

Reverse Grip Dumbbell Row 4 8-10 / / /


SUPERSETDumbbell Floor Pullover 3 10-12 / / /Leg Raises 3 15 / / /Alternating Superman 3 15 (each side) / / /


DUMBBELL/BODYWEIGHTAT-HOME WORKOUTSPHASE 1 • WEEKS 1-4

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SUPERSET (warmup)Bodyweight Walking Lunge 3 10 (each leg) / / /Bodyweight Squat 3 20 / / /

Dumbbell Sumo Squat 4 8-12 / / /

SUPERSETDumbbell Curtsy Lunge to Lunge 3 10 (each leg) / / / Bodyweight Clamshells 3 15 (each side) / / /

Chair Assisted Pistol Squat 3 10 (each leg) / / /

SUPERSETDumbbell Sumo Pulse Squat 3 45 seconds / / /Bodyweight Calf Raise 3 25 / / /

TRISETBodyweight Lateral Step Up To Leg Raise 3 10-12 (each leg) / / /Dumbbell Stiff Legged Deadlift 3 8-10 / / /Seated Dumbbell Calf Raise 3 10-12 / / /

Reverse Plank March 3 20 / / /



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SUPERSETDecline Pushup 3 8-10 / / /Multi-Directional Dumbbell Raise 3 10-12 / / /

SUPERSETDecline Dumbbell Flye 3 10-12 / / /Dumbbell Front Raise 3 8-10 / / /

SUPERSETDumbbell Floor Press 3 10-12 / / /Standing Alternating Rotational Press 3 10-12 (each arm) / / /*Perform all one side before switching to the other

SUPERSETUp and Over Dumbbell Press 4 8-10 / / /Pushup 4 AMRAP

Crunch To Dumbbell Floor Press 3 15 / / /



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Close Grip Push-Up 3 AMRAP

SUPERSETFloor Dip 3 10-12 / / /Dumbbell Floor Triceps Extension 3 8-10 / / /

SUPERSETTriceps Kickback 3 10-12 / / / Dumbbell Concentration Curl (chair) 3 8-10 (each arm) / / /

SUPERSETDumbbell Two Angle Curl 3 10-12 / / /Standing Dumbbell Hammer Curl 3 10-12 / / /

SUPERSETDumbbell Reverse Curl 3 8-10 / / /Kneeling Dumbbell Curl 3 8-10 / / /

GIANT SETStraddle Up 3 10-12Double Crunch 3 15Scissor Kicks 3 30Plank Hip Dip 3 10 (each side)



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SUPERSET (warmup)Lying Dumbbell External Rotation 3 10-15 (each arm) / /Arm Circles 2 60 seconds / /

TRISETStatic Hold Dumbbell Floor Press 3 10-15 (each arm) / /Overhead Dumbbell Triceps Extension 3 12-15 / /Kneeling Dumbbell Shoulder Press 3 10-15 / /

TRISETIncline Plyo Pushup 3 8-12 / /Single Leg Triceps Dip (chair) 3 12-15 / /Dumbbell Lateral Raise 3 12-15 / /

SUPERSETDumbbell Push Press 3 12-15 / /Dumbbell Floor Flye 3 20 / /




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Bent Over Dumbbell Row (warmup) 2 20

SUPERSETBent Over Barbell Row 4 12-15 / /Hammer Curl 4 12-15 / /

SUPERSETAlternating Dumbbell Floor Pullover 3 12-15 / /Alternating Dumbbell Curl 3 12-15 / /

SUPERSETDumbbell High Row 3 12-15 / /Zottman Curl 3 12-15 / /

Dumbbell Y Raise 3 12-15 / /



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SUPERSETDumbbell Lateral Lunge 3 12-15 (each leg) / /Single Leg Glute Raise (chair) 3 20 (each leg) / /

SUPERSETDumbbell Sumo Pulse Squat 4 45 seconds / /Dumbbell Stiff Legged Deadlift 4 12-15 / /

Standing Dumbbell Calf Raise 3 25 / /



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EXERCISE SETS REPS WEIGHT USEDWK5 / WK6 / WK7


TRISETSeated Arnold Press (chair) 3 10-12 / /Standing Dumbbell Lateral Raise 3 10-12 / /Weighted Oblique Twist 3 15 (each side) / /

TRISETDumbbell Z Press 3 12-15 / /Dumbbell Floor Press 3 12-15 / / Dumbbell Kickback 3 10-12

TRISETDumbbell Upright Row 3 12-15 / /Dumbbell Floor Flye 3 12-15 / /Dumbbell Floor Triceps Extension 3 12-15 / /

TRISETDecline Pushup (chair) 3 Incline Plyo Pushup (chair) 3 Dumbbell Overhead Triceps Extension 3

AMRAPAMRAP

12-15 / /




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Reverse Grip Dumbbell Row 6 2x20 (warmup), 4x12-15 / /

3 12-15 (each arm) / /SUPERSETOne Arm Dumbbell RowSeated Dumbbell Preacher Curl (chair) 3 12-15 / /


SUPERSETDumbbell Floor Pullover 3 / /Dumbbell Curl 21s 3

12-15 7/7/7 / /

SUPERSETSuperman Raise 3 15 / /Dumbbell Rear Delt Raise (palms in) 3 12-15 / /



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3 15 (each side) / /3 15 (each side) / /

SUPERSETLateral Side Step Bodyweight Clamshells*rest 45 seconds between supersets

Bodyweight Around The World Lunge 3 10 (each leg) / /

SUPERSETDumbbell Bulgarian Split Squats (chair) 3 12-15 (each leg) / /Suspended Glute Raise 3 12-15 / /

Dumbbell Frog Pumps 3 30 / /

SUPERSETDumbbell Sumo Pulse Squat 3 30 / /Dumbbell Sumo Squat Jump 3 20 / /

3 / /SUPERSETDumbbell Single Leg Stiff Legged Deadlift Standing Glute Raise Over Chair 3

12-15 (each leg)30 (each leg) / /

Dumbbell Calf Jumps 3 15-20 / /



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PERFORM 5 ROUNDS OF THE FOLLOWING. REST 2 MINUTES BETWEEN ROUNDSDumbbell Push Presss 5 10 / /

Dumbbell Walking Lunge 5 10 (each leg) / /


Dumbbell Goblet Squat 5 10 / /

Crunch 5 10 / /

One Arm Dumbbell Snatch 5 5 (each arm) / /

DUMBBELL/BODYWEIGHTAT-HOME WORKOUTS

PHASE 3 • WEEKS 8-10

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3 / /TRISETKneeling Dumbbell Shoulder Press Dumbbell Floor PressDumbbell Floor Triceps Extension

3 10-15 10-1510-15

/ /

TRISETBent Over Dumbbell Row 3 10 / /Close Grip Pushup 3 10 / / Lying Leg Raise/Butt Up Combo 3 15 / /

3 / /3 / /

TRISETOne Arm Dumbbell Row Decline Dumbbell Floor FlyeDumbbell Curl 21s *7 Half reps bottom portion, 7 half reps top portion, 7 full reps

3

10-15 (each arm)

7/7/7 20 / /

TRISETBicep Curl (palms forward) 3 10-15 / /Seated Arnold Press (chair) 3 10-15 / /Y Raise 3 10-15 / /

TRISETCrunch 3 20 / /Lying Leg Raise 3 10-15 / /Plank Hold 3 45 seconds / /




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TABATA CIRCUIT 4PERFORM 4 ROUNDS OF:20 seconds Dumbbell Sumo Squat


10 seconds rest







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Dumbbell Squat 100 / /


Dumbbell Frog Pump 100 / /

Dumbbell Goblet Squat 100 / /

Dumbbell Bulgarian Split Squats 50 (each leg) / /

Dumbbell Stiff Legged Deadlift 100 / /

Perform 100 reps of each exercise listed below. You can stop as many times as you need to, but make sure you complete all 100 reps before moving onto the next exercise. Use a weight that you can normally do 15-20 reps with. Rest up to 2 minutes between exercises.



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DAY 6: SATURDAY - METABOLIC CONDITIONINGEXERCISE SETS REPS WEIGHT USED WK8 / WK9/ WK10



EMOM 1Dumbbell Squat/Dumbbell Curl Combo 3 10 / /Active rest: Dumbbell Sumo Pulse Squat 3 Remaining time / / in the minuteRest 1 minute

EMOM 2Triceps Kickback 3 10 / /Active rest: Dumbbell Reverse Lunge 3 Remaining time / / in the minuteRest 1 minute

EMOM 3Dumbbell Floor Fly 3 10 / /Active rest: Plank Jacks 3 Remaining time / / in the minuteRest 1 minute

EMOM 4Manmaker 3 8 / /Active rest: Dumbbell Floor Pullover 3 Remaining time / / in the minuteRest 1 minute

EMOM 5Unbroken Dumbbell Hang Snatch 3 6 (each arm) / /Active rest: Kneeling Dumbbell Lateral Raise 3 Remaining time / / in the minuteRest 1 minute

EMOM 6Dumbbell Stiff Legged Deadlift 3 10 / /Active rest: Skaters 3 Remaining time / / in the minuteRest 1 minute

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CARDIOWORKOUTS

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EQUIPMENT NEEDEDStepmill

TIME20 Minutes

WARMUP• 2 minutes at Level 6

PERFORM 5 ROUNDS OF:• 1 minute at Level 7• 1 minute at Level 12• 1 minute at Level 16

COOLDOWN 3 minutes at Level 8

SWEAT AND SEXYEQUIPMENT NEEDEDTreadmill

TIME20 Minutes

WARMUP• 3 minutes at 3.5 mph, 0% incline

SET INCLINE TO 5%PERFORM 8 ROUNDS OF:• 1 minute at 5.0 mph• 1 minute at 3.5 mph• 1 minute at 6.0 mph• 1 minute at 3.5 mph• 1 minute at 7.0 mph• 1 minute at 3.5 mph• 1 minute at 8.0 mph• 1 minute at 3.5 mph

COOLDOWN 2 minutes at 3.0 mph, 0% incline

FIT HAPPENSEQUIPMENT NEEDEDDumbbellKettlebell (optional)

TIME20 Minutes

EMOM Bodyweight Workout At the start of the minute, begin theexercise. Once the listed number of reps are completed, rest until the top of thenext minute and then move to the nextexercise on the list.

PERFORM 2 ROUNDS OF: • 20 Dumbbell Thrusters• 20 Dumbbell or Kettlebell Swings• 15 Goblet Squats• 30 Mountain Climbers• 40 High Knees• 40 Butt Kicks• 10 Renegade Rows• 30 Jumping Jacks• 15 Situps• 1 minute rest

TRANSFORMER

20-MINUTECARDIO WORKOUTS

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EQUIPMENT NEEDEDNone

TIME20 Minutes

PERFORM 3 ROUNDS OF: • 50 jumping Jacks• 50 Mountain Climbers • 50 Crunches• 50 Squats• 1 minute Jump Rope • 1 minute Butt Kicks• 1 minute High Knees• 1 minute rest

TRANSFORMEREQUIPMENT NEEDEDNone

TIME20 Minutes

Parking lot SPRINTS These are called Suicides and will require8 parking spots. Do a total of 16 runs back and forth. These should be done at maxintensity. Rest as necessary.

PERFORM 16 ROUNDS OF: • Run to the first line of first parking spot, then run back.• Run to the second line of first parking space, then run back to the beginning.• Run to the first line of the second parking space, then run back, etc.

PARK AND GO

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EQUIPMENT NEEDEDTreadmill

TIME30 Minutes

WARMUP• 5 minutes at 3.0 mph, 3.0% incline

PERFORM 5 ROUNDS OF:• 30 seconds at 7.0-8.0 mph, 0.5% incline• 30 seconds rest (straddle treadmill)

• 5 minutes at 3.0 mph, 12.0% incline *You can take two 30 second breaks during this 5 minutes.

PERFORM 5 ROUNDS OF:• 20 seconds at 8.0-9.0 mph, 0.5% incline• 40 seconds rest (straddle treadmill)

• 5 minutes at 3.0 mph, 12.0% incline *You can take two 30 second breaks during this 5 minutes.

COOLDOWN • 5 minutes at 3.0 mph, 3.0% incline

RAPID FITEQUIPMENT NEEDEDNone

TIME30 Minutes

• 2 minutes Jog in place• 1 minute Jumping Jacks• 30 seconds Pushups• 2 minutes jog in place• 1 minute Plank Jacks• 30 second Triceps Floor Dips• 2 minutes Jog in place• 1 minute Rest• 2 minutes Jog in place• 1 minute Mountain Climbers• 30 seconds Bicycles • 2 minutes Jog in place• 1 minute Mountain Climbers• 30 second Crunches• 1 minute Rest• 2 minutes jog in place• 1 minute Jump Squats • 30 seconds Reverse Lunges • 2 minutes Jog in place• 1 minute Burpees• 30 seconds Leg Raises• 2 minutes Jog in place• 1 minute Plank Hold• 1 minute Skaters• 1 minute Jog in place

BODY BLASTEREQUIPMENT NEEDEDDumbbells

TIME30 Minutes

Set timer to 40 seconds of work,20 seconds of rest. Rest 1-2 minutesafter each round.

PERFORM 5-6 ROUNDS OF:• Jumping jack Press (use light dumbbells and keep palms facing forward)• Mountain Climbers• Up Up Down Down Plank• Jump Squat• High Knees• Burpees

TUNE IT UP

30-MINUTEHIIT CARDIO WORKOUTS

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30-MINUTEHIIT CARDIO WORKOUTS

EQUIPMENT NEEDEDBattle Ropes

TIME30 Minutes

PERFORM 3 ROUNDS OF: • 1 minute Jump Squats• 30 seconds Battle Ropes• 30 seconds Pushups• 30 seconds Battle Rope• 1 minute Alternating Jump Lunges• 30 seconds Battle Ropes• 1 minute Situps• 30 seconds Battle Ropes• 1 minute Sumo Squats• 30 seconds Battle Ropes• 30 seconds Burpees• 30 seconds Battle Ropes• 30 seconds Plank Hold• 30 seconds Battle Ropes• 1 minute rest

BATTLE IT OUTEQUIPMENT NEEDEDTreadmill and Stepmill

TIME30 Minutes

STEPMILLPERFORM 5 ROUNDS OF: • 1 minute at level 6/8• 1 minute at level 14/15

TREADMILLPERFORM 20 ROUNDS OF: • 20 second run at 6.0-8.0mph• 10 seconds rest

TREADMILL• 10 minutes at 3.5mph, incline 12% NO HANDS!

CARDIO COMBO

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EQUIPMENT NEEDEDTreadmill

TIME40 Minutes

PERFORM 4 ROUNDS OF:• 1 minute at 6.0 mph• 15 Pushups• 20 Skaters• 2 minute rest• 1 minute run at 7.0 mph• 15 Jump Squats• 10 Lateral Lunges (each leg)• 2 minute rest

ALL THE WHEY PART 2EQUIPMENT NEEDEDPool

TIME40 Minutes

WARMUP• 100m kick• 100m pulling drill• 100m freestyle swim

5x50m - 25m sprint, 25m swim

PERFORM 3-4 ROUNDS OF:• 50m strong kick• 100m freestyle swim• 100m pulling drill

COOLDOWN • 100m freestyle

I DECIDEEQUIPMENT NEEDEDSpin Bike

TIME40 Minutes

WARMUP• 5 minutes, moderate pace 80 RPM

INCREASE RESISTANCE ANDPERFORM 3-4 ROUNDS OF:• 1 minute sitting, moderate pace 80 RPM• 1 minute standing, moderate pace 70 RPM

DECREASE RESISTANCE • 2 minutes sitting, fast pace 100 RPM• 2 minutes standing, fast pace 100 RPM

• 4 minutes sitting, moderate pace 50-70 RPM – increase resistance every 30 seconds

• Decrease resistance and stay sitting 2 minutes, fast pace 100 RPM

• Increase resistance every 30 seconds for 5 minutes, moderate pace 50-70 RPM

• Decrease resistance and stay sitting for 3 minutes, fast pace 95 RPM

• Stand up and peddle as fast as you can for 2 minutes, 100 RPM

• Sit down and decrease resistance for 5 minutes, moderate pace 50 RPM

RECORD CRUSHER


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EQUIPMENT NEEDEDKettlebell

TIME30 Minutes

Each Tabata circuit consists of 8 sets of20 seconds work followed by 10 seconds rest (4 minutes total). Complete all 8 setsof Tabata 1, before moving to Tabata 2.

WARMUP,PERFORM 2-3 ROUNDS OF: • 10 Leg Swings Side To Side (each leg)• 10 Leg Swings Front To Back (each leg)• 10 Butt Kicks• 10 High Knees

• TABATA 1: Burpee with pushup

• TABATA 2: Jump Squats

• TABATA 3: Down Down Up Up

• TABATA 4: Kettlebell Swings

• TABATA 5: Alternating Lunge Jumps

• TABATA 6: Mountain Climbers

• TABATA 7: Jumping Jacks

• TABATA 8: Kettlebell Swings

LOTTA TABATAEQUIPMENT NEEDEDBodyweight

TIME30 Minutes

WARMUP,PERFORM 3 ROUNDS OF: • 20 Bodyweight Squats • 20 Alternating Lunges (each leg)• 20 Situps

CIRCUIT 1PERFORM 5 ROUNDS OF: • 1 minute Jump Rope (if you trip, just keep going)• 30 seconds Mountain Climbers• 30 second Jumping Jacks• 20 Sumo Squats

CIRCUIT 2PERFORM 4 ROUNDS OF: • 1 minute Jog in place• 1 minute Plank Knee To Elbow• 30 seconds Butt Kicks• 10 Lateral Lunges (each leg)• 5 Burpees

GUT BUSTER

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NUTRITIONMEAL PLANS

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WOMEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-4

Height: Under 5'4 Weight: Under 130 lbs

MEAL 1OPTION 1

• (LP) 1 scoop nPower Nutrition Isolate (either flavor)

• (SC) 40g oatmeal

• (1½ F) 24g natural almond butter

MEAL 2OPTION 1

• (SC) 2 Lundberg brown rice cakes

• (LP) 4 oz solid white tuna in water

• (F) 15g avocado mayo

• Pickle

MEAL 3OPTION 1

• (FP) 4 oz 93% lean ground turkey

• (D) 28g feta cheese

• (V) 100g sliced tomato

• (½ V) 150g cucumber

• (SC) 100g white rice

(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat

FOOD TYPE

OPTION 2

• (LP) 6 egg whites

• (½ F) 1 yolk

• (1½ SC) 6 oz russet potato

• (½ F) 7g butter

OPTION 2

• (SC) 215g butternut squash

• (½ SC) 2 oz sweet potato


• (LP) 4 oz cod

OPTION 2

• (LP) 4 oz chicken

• (F) 2 oz avocado

• (SC) 100g wild rice

• (V) 100g green beans

• (½ F) 7 almonds

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MEAL 4OPTION 1

• (FP) 4 oz top sirloin

• (SC) 100g quinoa

• (V) 100g asparagus

• (V) 100g cauliflower

MEAL 5/POSTWORKOUT

OPTION 1

• (LP) 4 oz 99% extra lean ground turkey

• (1½ SC) 6 oz sweet potato

OPTION 2

• (F, FP) 1 serving Salmon Patties (SEE RECIPE)

• (SC) 4 oz red potato

• (V) 100g broccoli

OPTION 2

• (1½ FR, LP) 1 serving Orange Smoothie (SEE RECIPE)


FOOD TYPE

On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.

MEAL TOTALSPost Workout Meal/Meal 5256 calories, 29g protein, 35g carbs, 0g fat

All Other Meals382 calories, 29g protein, 35g carbs, 14g fat

DAILYTOTALS

1784 calories,145g protein,

175g carbs,56g fat

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MEAL 1OPTION 1

• (LP) 225g plain nonfat Greek yogurt

• (½ LP) ½ scoop nPower Nutrition Isolate (either flavor)

• (¼ FR) 50g blueberries

• (½ F) 12g ground flaxseeds

• (½ F) 15g chia seeds

MEAL 2OPTION 1

• (F, ¼ LP) 1 serving Protein Truffles (SEE RECIPE)

• (LP) 1 scoop nPower Nutrition Protein Isolate (either flavor)

• (SC) 40g oatmeal

MEAL 3OPTION 1

• (FP) 4 oz 93% lean ground turkey

• (SC) 130g black beans



FOOD TYPE

OPTION 2


• (½ F) 1 yolk

• (SC) 4 oz russet potato



OPTION 2

• (SC) 37g grits

• (½ D) 14g cheddar cheese

• (LP) 4 oz shrimp

OPTION 2




• (V) 100g brussel sprouts

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MEAL 4OPTION 1

• (FP, V) 1 serving Beef and Broccoli Slaw (SEE RECIPE)


MEAL 5/POSTWORKOUT

OPTION 1


• (SC) 4 oz sweet potato

OPTION 2

• (FP) 4 oz salmon



OPTION 2


• (FR) 1 medium banana


FOOD TYPE




DAILYTOTALS

1536 calories,145g protein,140g carbs,

44g fat

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MEAL 1OPTION 1




• (F) 16g natural almond butter

MEAL 2OPTION 1



• (½ SC) 20g oatmeal

MEAL 3OPTION 1


• (½ SC) 50g whole wheat pasta

• (F) 10ml olive oil

• (V) 100g spinach


FOOD TYPE

OPTION 2


• (½ F) 1 yolk

• (½ SC) 2 oz russet potato



OPTION 2

• (V) 100g zucchini (spiralized)


• (½ D) 14g parmesan cheese

• (½ SC) 75g green peas

OPTION 2




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MEAL 4OPTION 1

TURKEY TACOS*mix ingredients together and put inside lettuce leaf

• (½ V) 5 romaine lettuce leaves

• (LP) 4oz 99% extra lean ground turkey

• (½ SC) 50g brown rice


• 1 oz Salsa

MEAL 5/POSTWORKOUT

OPTION 1


• (¾ SC) 3 oz sweet potato

OPTION 2

• (FP) 4 oz salmon

• (½ SC) 2 oz red potato


OPTION 2


• (FR) 100g grapes


FOOD TYPE




DAILYTOTALS


90g carbs,40g fat

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Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs

MEAL 1OPTION 1


• (1¼ SC) 50g oatmeal


MEAL 2OPTION 1


• (LP) 4 oz solid white tuna in water


• (½ SC) 65g garbanzo beans

• Pickle

MEAL 3OPTION 1

• (1¼ FP) 5 oz 93% lean ground turkey




• (1¼ SC) 125g white rice


FOOD TYPE

OPTION 2


• (½ F) 1 yolk

• (2 SC) 8 oz russet potato


OPTION 2




• (1¼ LP) 5 oz cod

OPTION 2



• (1¼ SC) 125g wild rice



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MEAL 4OPTION 1


• (1½ SC) 150g quinoa



MEAL 5/POSTWORKOUT

OPTION 1

• (1¼ LP) 5 oz 99% extra lean ground turkey


OPTION 2


• (1½ SC) 6 oz red potato


OPTION 2



FOOD TYPE




DAILYTOTALS


60g fat

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MEAL 1OPTION 1






MEAL 2OPTION 1




MEAL 3OPTION 1



• (2 V) 200g green beans


FOOD TYPE

OPTION 2


• (½ F) 1 yolk

• (1¼ SC) 5 oz russet potato



OPTION 2

• (SC) 37g grits

• (D) 28g cheddar cheese


OPTION 2


• (1½ F) 3 oz avocado



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MEAL 4OPTION 1

• (1¼ FP, 2 V) 1.5 servings Beef and Broccoli Slaw (SEE RECIPE)


MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2

• (1¼ FP) 5 oz salmon

• (1¼ SC) 5 oz red potato


OPTION 2




FOOD TYPE




DAILYTOTALS


165g carbs,52g fat

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MEAL 1OPTION 1



• (1 ⁄3 FR) 75g blueberries


MEAL 2OPTION 1


• (1½ LP) 1.5 scoops nPower Nutrition Protein Isolate (either flavor)

• (½ SC) 20g oatmeal

MEAL 3OPTION 1

• (1¼ LP) 5 oz chicken

• (¾ SC) 75g whole wheat pasta




FOOD TYPE

OPTION 2

• (1½ LP) 9 egg whites

• (½ F) 1 yolk

• (¾ SC) 3 oz russet potato



OPTION 2



• (D) 28g parmesan cheese

• (½ SC) 75g green peas

OPTION 2

• (1 LP) 5 oz chicken



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MEAL 4OPTION 1




• (SC) 100g brown rice


• 1 oz Salsa

MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2

• (1¼ FP) 5 oz salmon

• (¾ SC) 3 oz red potato


OPTION 2

• (1¼ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)

• (FR) 100g grapes


FOOD TYPE




DAILYTOTALS


44g fat

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Height: Over 5'6 Weight: Over 150 lbs

MEAL 1OPTION 1


• (1½ SC) 60g oatmeal


MEAL 2OPTION 1


• (1½ LP) 6 oz solid white tuna in water



• Pickle

MEAL 3OPTION 1





• (1½ SC) 150g white rice


FOOD TYPE

OPTION 2


• (F) 2 yolks



OPTION 2




• (1½ LP) 6 oz cod

OPTION 2



• (1½ SC) 150g wild rice



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MEAL 4OPTION 1





MEAL 5/POSTWORKOUT

OPTION 1


• (2 SC) 8 oz sweet potato

OPTION 2



• (2 V) 200g broccoli

OPTION 2


• (½ SC) 1 Quaker rice cake (flavored)


FOOD TYPE




DAILYTOTALS


225g carbs, 64g fat

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MEAL 1OPTION 1



• (½ FR) 100g blueberries



• (F) 16g almond butter

MEAL 2OPTION 1




MEAL 3OPTION 1




• (½ F) 7g ghee


FOOD TYPE

OPTION 2


• (½ F) 1 yolk

• (1¼ SC) 5 oz russet potato



OPTION 2

• (1¼ SC) 46g grits



OPTION 2





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MEAL 4OPTION 1

• (1¼ FP, 2 V) 1.5 servings Beef and Broccoli Slaw (SEE RECIPE)

• (1¼ SC) 125g white rice

MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2

• (1½ FP) 6 oz salmon

• (1¼ SC) 5 oz red potato


OPTION 2


• (½ FR) ½ medium banana

• (FR) 250g strawberries


FOOD TYPE




DAILYTOTALS


56g fat

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MEAL 1OPTION 1





MEAL 2OPTION 1



• (¾ SC) 20g oatmeal

MEAL 3OPTION 1


• (SC) 100g whole wheat pasta




FOOD TYPE

OPTION 2


• (½ F) 1 yolk

• (SC) 4 oz russet potato



OPTION 2




• (¾ SC) 112g green peas

OPTION 2

• (1 LP) 5 oz chicken



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MEAL 4OPTION 1




• (SC) 100g brown rice


• 1 oz Salsa

MEAL 5/POSTWORKOUT

OPTION 1

• (1½ LP) 6 oz 99% extra lean ground turkey


OPTION 2




OPTION 2

• (2 LP) 2 scoops nPower Nutrition Isolate(either flavor)

• (1½ FR) 150g grapes

(LP) – Lean Protein(FP) – Fatty Protein

(D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit

(V) – Vegetable(F) – Fat

FOOD TYPE




DAILYTOTALS

1768 calories, 195g protein, 130g carbs, 52g fat

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MEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-4


MEAL 1OPTION 1

• (1½ LP) 1.5 scoops nPower Nutrition Isolate(either flavor)

• (1¾ SC) 70g oatmeal


MEAL 2OPTION 1

• (1½ SC) 3 Lundberg brown rice cakes

• (1½ LP) 6 oz solid white tuna in water



• Pickle

MEAL 3OPTION 1

• (1½ FP) 6 oz 93% lean ground turkey




• (2 SC) 200g white rice




FOOD TYPE

OPTION 2


• (F) 2 yolks



OPTION 2


• (1¼ SC) 5 oz sweet potato

• (F) 14g butter

• (1½ LP) 6 oz cod

OPTION 2



• (1¾ SC) 175g wild rice


• (F) 14 almonds

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MEAL 4OPTION 1

• (1¼ FP) 5 oz top sirloin

• (2 SC) 200g quinoa



MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2

• (1½ F, 1½ FP) 1.5 servings Salmon Patties(SEE RECIPE)



OPTION 2

• (2 FR, 2 LP) 1.5 servings Orange Smoothie(SEE RECIPE)




FOOD TYPE




DAILYTOTALS

2664 calories,220g protein,275g carbs, 76g protein

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MEAL 1OPTION 1



• (FR) 200g blueberries




MEAL 2OPTION 1




MEAL 3OPTION 1


• (1½ SC) 195g black beans


• (½ F) 7g ghee


FOOD TYPE

OPTION 2


• (F) 2 yolk




OPTION 2

• (1½ SC) 56g grits


• (1½ LP) 6 oz shrimp

OPTION 2



• (2 SC) 200g wild rice


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MEAL 4OPTION 1

• (2 FP, 3 V) 2 servings Beef and Broccoli Slaw(SEE RECIPE)

• (1½ SC) 150g white rice

MEAL 5/POSTWORKOUT

OPTION 1


• (2 SC) 8 oz sweet potato

OPTION 2


• (2 SC) 8 oz red potato


OPTION 2

• (2 LP) 2 scoops nPower Nutrition Isolate(either flavor)






FOOD TYPE



All Other Meals512 calories, 44g protein, 48g carbs 16g fat

DAILYTOTALS


64g fat

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MEAL 1OPTION 1





MEAL 2OPTION 1


• (2 LP) 2 scoops nPower Nutrition Protein Isolate (either flavor)


MEAL 3OPTION 1

• (1½ LP) 6 oz chicken

• (1¼ SC) 125g whole wheat pasta




FOOD TYPE

OPTION 2


• (F) 2 yolks



OPTION 2

• (2 V) 200g zucchini (spiralized)

• (1¼ LP) 5 oz shrimp


• (SC) 150g green peas

OPTION 2



• (1½ SC) 150g wild rice

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MEAL 4OPTION 1



• (1¼ LP) 5oz 99% extra lean ground turkey

• (1½ SC) 150g brown rice


• 1 oz Salsa

MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2




OPTION 2

• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)

• (2 FR) 200g grapes


FOOD TYPE




DAILYTOTALS


56g fat

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MEAL 1OPTION 1

• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)

• (2 SC) 80g oatmeal


MEAL 2OPTION 1


• (2 LP) 8 oz solid white tuna in water

• (1½ F) 22g avocado mayo


• Pickle

MEAL 3OPTION 1


• (2 D) 56g feta cheese





FOOD TYPE

OPTION 2


• (F) 2 yolks



• (¼ V) 25g chopped onion

• (1¼ V) 25g chopped bell pepper

OPTION 2



• (F) 14g butter

• (2 LP) 6 oz cod

OPTION 2





• (F) 14 almonds

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MEAL 4OPTION 1

• (1½ FP) 6 oz top sirloin



• (2 V) 200g cauliflower

MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2

• (1½ F, 1½ FP) 1.5 servings Salmon Patties (SEE RECIPE)



OPTION 2

• (2 FR, 2 LP) 1.5 servings Orange Smoothie (SEE RECIPE)


FOOD TYPE




DAILYTOTALS


84g fat

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MEAL 1OPTION 1







MEAL 2OPTION 1

• (1½ F, ½ LP) 2 serving Protein Truffles (SEE RECIPE)


• (1¾ SC) 70g oatmeal

MEAL 3OPTION 1


• (2 SC) 260g black beans


• (½ F) 7g ghee


FOOD TYPE

OPTION 2


• (F) 2 yolk




OPTION 2

• (1¾ SC) 65g grits

• (1½ D) 42g cheddar cheese


OPTION 2





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MEAL 4OPTION 1

• (2 FP, 3 V) 2 servings Beef and Broccoli Slaw (SEE RECIPE)


MEAL 5/POSTWORKOUT

OPTION 1

• (1¾ LP) 7 oz 99% extra lean ground turkey

• (2¼ SC) 9 oz sweet potato

OPTION 2

• (1¾ FP) 7 oz salmon



OPTION 2

• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)



• (½ SC) 1 Quaker rice cake (flavored)


FOOD TYPE




DAILYTOTALS


72g fat

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MEAL 1OPTION 1





MEAL 2OPTION 1


• (2 LP) 2 scoops nPower Nutrition Protein Isolate (either flavor)


MEAL 3OPTION 1

• (1¾ LP) 7 oz chicken

• (1½ SC) 150g whole wheat pasta




FOOD TYPE

OPTION 2



• (F) 2 yolks



OPTION 2

• (2 V) 200g zucchini (spiralized)



• (SC) 150g green peas

OPTION 2

• (1¾ LP) 7 oz chicken



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MEAL 4OPTION 1



• (1¾ LP) 7oz 99% extra lean ground turkey

• (1½ SC) 150g brown rice


• 1 oz Salsa

MEAL 5/POSTWORKOUT

OPTION 1

• (2 LP) 8 oz 99% extra lean ground turkey


OPTION 2

• (2 FP) 8 oz salmon



OPTION 2


• (2 FR) 200g grapes


FOOD TYPE




DAILYTOTALS


60g fat

94

NUTRITIONVEGAN

MEAL PLANS

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DAILYTOTALS


56g fat

MEAL 1• (SC, ½ P) 1 serving Vegan French Toast (SEE RECIPE)

• (P) 1 scoop plant based protein powder

• (½ F) 5 ml coconut oil

MEAL 2• (½ SC) 1 corn tortilla, 6”

• (½ V) 25g onions (sautéed)

• (¼ SC) 32g refried beans

• (ND) 28g almond cheese

• (P) 3 oz tempeh

• 2 tbsp salsa

MEAL 3• (P) 71g Boca burger




MEAL 4• (P) 6 oz extra firm tofu

• (SC) 130g kidney beans


• (½ F) 5 ml olive oil

MEAL 5/POST WORKOUT• (LP) 1 scoop plant based protein powder


*On weighttraining days, eat this meal 30-45

minutes after your workout. On days you don’t weight train, eat this as

Meal 5.

(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable

(F) – Fat

FOOD TYPE

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DAILYTOTALS


44g fat

MEAL 1• (¾ SC) 75g quinoa

• (½ FR) ½ oz raisins

• (P) 6 oz extra firm tofu

• (½ V) 50g spinach

• (½ P) 7g nutritional yeast

MEAL 2• (ND) 225g plain dairy-free yogurt

• (½ F) 15g hemp seeds

• (½ P) ½ scoop plant based protein powder

• (½ SC) 1 Lundberg rice cake

MEAL 3• (SC, ½ F) 1 serving Chickpea Scramble (SEE RECIPE)

• (P) 2 Morning Star Vegan Griller burgers

MEAL 4• (P) 3 oz tempeh

• (½ SC) 2 oz baked sweet potato

• (P) 15g nutritional yeast

• (V) 100g zucchini

MEAL 5/POST WORKOUT• (LP) 1 scoop plant based protein powder




Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


44g fat

MEAL 1• (P) 1 scoop plant based protein powder

• (½ SC) 22g cream of rice


MEAL 2• (2 P) 142g boca burger



MEAL 3• (P) 4 oz Beyond Meat chicken

• (V) 100g romaine lettuce

• (½ V) 50g bean sprouts

• (½ ND) 14g almond cheese

• (½ V) 50g cauliflower

• (V) 100g cucumber

• 2 tbsp balsamic vinegar

MEAL 4• (P) 3 oz Tempeh



MEAL 5/POST WORKOUT• (1½ LP) 1.5 scoops plant based protein powder




Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


60g fat



• (F) 10 ml coconut oil

MEAL 2• (½ SC) 1 corn tortilla, 6”




• (1½ P) 4.5 oz tempeh

• 2 tbsp salsa

MEAL 3• (P) 71g Boca burger



• (F) 15 almonds

MEAL 4• (1½ P) 9 oz extra firm tofu








Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


52g fat



• (1½ P) 9 oz extra firm tofu


• (½ P) 7g nutritional yeast







MEAL 4• (1½ P) 4.5 oz tempeh

• (½ SC) 2 oz baked sweet potato



MEAL 5/POST WORKOUT• (LP) 1.5 scoops plant based protein powder




Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


44g fat

MEAL 1• (1½ P) 1.5 scoops plant based protein powder

• (½ SC) 22g cream of rice





• (½ SC) 50g quinoa




• (½ ND) 14g almond cheese

• (½ V) 50g cauliflower




MEAL 4• (1½ P) 4.5 oz Tempeh




• (FR) 1 oz raisins



Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


64g fat


• (1½ P) 1.5 scoops plant based protein powder



MEAL 2• (SC) 2 corn tortillas, 6”




• (1½ P) 4.5 oz tempeh

• 2 tbsp salsa

MEAL 3• (1½ P) 106g (1.5) Boca burger



• (F) 15 almonds









Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


56g fat













MEAL 4• (1½ P) 4.5 oz tempeh

• (¾ SC) 3 oz baked sweet potato







Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


44g fat

MEAL 1• (1½ P) 1.5 scoops plant based protein powder

• (¾ SC) 33g cream of rice





• (¾ SC) 75g quinoa




• (¾ ND) 21g almond cheese





MEAL 4• (1½ P) 4.5 oz Tempeh




MEAL 5/POST WORKOUT• (2 LP) 2 scoops plant based protein powder

• (FR) 1 oz raisins



Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


76g fat









• (2 P) 6 oz tempeh

• 2 tbsp salsa

MEAL 3• (1½ P) 106g (1.5) Boca burger



• (F) 15 almonds


• (1½ SC) 205g kidney beans







Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


64g fat

MEAL 1• (1¼ SC) 125g quinoa








• (SC) 2 Lundberg rice cakes

MEAL 3• (1½ SC, F) 1.5 servings Chickpea Scramble (SEE RECIPE)



MEAL 4• (2 P) 6 oz tempeh

• (¾ SC) 3 oz baked sweet potato








Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


56g fat

MEAL 1• (2 P) 2 scoops plant based protein powder

• (¾ SC) 33g cream of rice




• (¾ SC) 75g quinoa

MEAL 3• (1¼ P) 5 oz Beyond Meat chicken









MEAL 4• (2 P) 6 oz Tempeh





• (1½ FR) 1.5 oz raisins



Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


84g fat


• (2 P) 2 scoops plant based protein powder


• (¾ FR) 150g blueberries



• (½ SC) 65g refried beans


• (2 P) 6 oz tempeh

• 2 tbsp salsa

MEAL 3• (2 P) 142g (2) Boca burger



• (F) 15 almonds


• (2SC) 260g kidney beans




• (2 SC) 4 Lundberg brown rice cakes



Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


72g fat

MEAL 1• (1¼ SC) 125g quinoa


• (2 P) 12 oz extra firm tofu






• (SC) 2 Lundberg rice cakes

MEAL 3• (1½ SC, F) 1.5 servings Chickpea Scramble (SEE RECIPE)

• (1½ P) 3 Morning Star Vegan Griller burgers


MEAL 4• (2 P) 6 oz tempeh

• (1¼ SC) 5 oz baked sweet potato








Meal 5.


(F) – Fat

FOOD TYPE

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DAILYTOTALS


200g carbs,60g fat

MEAL 1• (2 P) 2 scoops plant based protein powder

• (SC) 45g cream of rice





MEAL 3• (1¼ P) 5 oz Beyond Meat chicken









MEAL 4• (2 P) 6 oz Tempeh


• (PC) 100g lentils



• (1½ FR) 1.5 oz raisins



Meal 5.


(F) – Fat

FOOD TYPE

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NUTRITIONGROCERY LIST,

FOOD EXCHANGE LISTS,RECIPES

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GROCERY LISTPHASE 1 • WEEKS 1-4

The list below should get you through 4 days of meals. Double the amounts belowif you prepare your food for a week in advance. You do NOT need to buy everything on this list –

make sure to look at your meal plan, map out your meals and shop accordingly!

PROTEINS❏ 2 dozen eggs❏ 4 containers liquid egg whites❏ 1 package extra lean ground turkey (99%)❏ 1 package lean ground turkey (93%)❏ nPower Nutrition Isolate❏ 3 cans tuna in water❏ 2 lbs cod❏ 2 lbs chicken breast❏ 2 lbs top sirloin❏ 4 cans wild caught salmon

VEGAN PROTEINS❏ Tempeh❏ Veggie burgers (Boca)❏ Plant-based protein powder❏ 2 packages extra firm tofu

NON-DAIRY❏ 1 package almond cheese

NON-DAIRY❏ 1 container feta cheese

CARBOHYDRATES❏ 1 bag Lundberg rice cakes (any flavor)❏ 4 medium sweet potatoes/yams❏ 4 red potatoes❏ 4 russet potatoes❏ 1 bag/box white rice❏ 1 bag/box wild rice❏ 1 bag/box quinoa❏ 1 package 6’ corn tortillas❏ 2 cans refried beans❏ 2 cans kidney beans❏ 2 cans garbanzo (chickpea) beans❏ 1 container oatmeal

FRUITS❏ 2 containers blueberries❏ 4 bananas❏ 1 bag frozen mangos❏ 3 oranges

VEGETABLES❏ 1 medium sweet onion❏ 1 bunch broccoli❏ 2 red peppers❏ 1 bunch green onion❏ 2 cucumbers❏ 1 head of cauliflower❏ 3 tomatoes❏ 1 bag green beans❏ 1 bunch asparagus❏ 1 container pickles

FATS❏ Olive oil❏ Coconut oil❏ 1 container natural almond butter❏ 1 container mayonnaise or avocado mayo❏ 2 avocados❏ 1 bag raw almonds❏ 1 container butter

BEVERAGES❏ 1 container unsweetened

original almond/cashew milk❏ 1 container unsweetened hemp milk❏ 1 jug unsweetened iced tea❏ Coffee❏ Water

CONDIMENTS (OPTIONAL)❏ Stevia❏ Cinnamon❏ Mustard❏ Coconut aminos❏ Vanilla extract❏ Baking soda❏ Baking powder❏ Powdered peanut butter (PB2)❏ Ground ginger❏ Hot sauce❏ Low-sugar ketchup❏ Worchestershire sauce❏ Salsa❏ Light soy sauce❏ Low fat Italian dressing❏ Pico de gallo❏ Balsamic vinegar❏ Mrs. Dash❏ Sea salt❏ Pepper❏ Garlic powder/minced garlic❏ Unsweetened cocoa powder❏ Garlic cloves❏ Cayenne pepper❏ Paprika❏ Oregano❏ Taco spice❏ Cumin❏ Tumeric❏ Cilantro❏ Parsley❏ Ground red pepper❏ Fat free sour cream❏ Lime juice❏ Lemon juice❏ Dried basil❏ Vanilla extract

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The list below should get you through 4 days of meals. Double the amounts belowNif you prepare your food for a week in advance.

You do NOT need to buy everything on this list – make sure to lookat your meal plan, map out your meals and shop accordingly!

PROTEINS❏ 2 dozen eggs❏ 4 containers liquid egg whites❏ 1 container nonfat plain Greek yogurt❏ 1 package extra lean ground turkey (99%)❏ 1 package lean ground turkey (93%)❏ nPower Nutrition Isolate❏ 2 lbs salmon❏ 2 lbs shrimp❏ 2 lbs chicken breast❏ 2 lbs lean ground beef (90%)

VEGAN PROTEINS❏ Tempeh❏ Plant based protein powder❏ Nutritional yeast❏ 1 package Morning Star Vegan Grillers❏ 2 packages extra firm tofu

NON-DAIRY❏ 1 container plain dairy free yogurt (Silk)

NON-DAIRY❏ 1 container cheddar cheese

CARBOHYDRATES❏ 1 bag Lundberg rice cakes (any flavor)❏ 4 medium sweet potatoes/yams❏ 4 red potatoes❏ 4 russet potatoes❏ 1 bag/box white rice❏ 1 bag/box wild rice❏ 1 bag/box quinoa❏ 2 cans black beans❏ 2 cans garbanzo (chickpea) beans❏ 1 container oatmeal❏ 1 container grits

FRUITS❏ 4 bananas❏ 1 cotainer raisins❏ 2 containers strawberries

VEGETABLES❏ 1 medium sweet onion❏ 1 bunch broccoli❏ 1 bag broccoli slaw❏ 2 bell peppers❏ 2 cucumbers❏ 3 tomatoes❏ 1 bag green beans❏ 3 zucchini❏ 1 bunch brussel sprouts❏ 1 container pickles

FATS❏ Olive oil❏ Coconut oil❏ 2 avocados❏ 1 container butter❏ 1 bag hemp seeds❏ 1 bag ground flaxseeds❏ 1 bag chia seeds❏ 1 bag raw walnuts

BEVERAGES❏ 1 container unsweetened

original almond/cashew milk❏ 1 container unsweetened hemp milk❏ 1 jug unsweetened iced tea❏ Coffee❏ Water❏ Vegetable broth

CONDIMENTS (OPTIONAL)❏ Stevia❏ Cinnamon❏ Mustard❏ Coconut aminos❏ Vanilla extract❏ Baking soda❏ Baking powder❏ Powdered peanut butter (PB2)❏ Ground ginger❏ Hot sauce❏ Low-sugar ketchup❏ Worchestershire sauce❏ Salsa❏ Light soy sauce❏ Low fat Italian dressing❏ Pico de gallo❏ Balsamic vinegar❏ Mrs. Dash❏ Sea salt❏ Pepper❏ Garlic powder/minced garlic❏ Unsweetened cocoa powder❏ Cacao powder❏ Garlic cloves❏ Cayenne pepper❏ Paprika❏ Smoked paprika❏ Oregano❏ Taco spice❏ Cumin❏ Turmeric❏ Cilantro❏ Parsley❏ Ground red pepper❏ Chili powder❏ Mild chili powder❏ Fat free sour cream❏ Lime juice❏ Lemon juice❏ Dried basil❏ Vanilla extract

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PROTEINS❏ 2 dozen eggs❏ 4 containers liquid egg whites❏ 1 package extra lean ground turkey (99%)❏ nPower Nutrition Isolate❏ 2 lbs chicken breast❏ 2 lbs shrimp❏ 1 container plain nonfat Greek yogurt❏ 2 lbs salmon

VEGAN PROTEINS❏ Tempeh❏ Veggie burgers (Boca)❏ Plant based protein powder❏ Nutritional yeast❏ Beyond Meat chicken

NON-DAIRY❏ 1 package amond cheese

NON-DAIRY❏ 1 container parmesan cheese❏ 1 container cheddar cheese

CARBOHYDRATES❏ 4 medium sweet potatoes/yams❏ 1 container lentils (brown)❏ 4 red potatoes❏ 4 russet potatoes❏ 1 bag/box brown rice❏ 1 bag/box wild rice❏ 1 container oatmeal❏ 1 box cream of rice❏ 2 bags green peas❏ 1 box whole wheat pasta

FRUITS❏ 1 container raisins❏ 2 containers blueberries❏ 1 bag grapes

VEGETABLES❏ 1 bunch broccoli❏ 1 bag spinach❏ 2 cucumbers❏ 1 head of cauliflower❏ 3 zucchini❏ 1 bunch asparagus❏ 1 bag bean sprouts❏ 1 bag romaine lettuce leaves❏ 1 container pickles

FATS❏ Olive oil ❏ Coconut oil❏ 1 container butter❏ 1 container almond butter❏ 1 bag hemp seeds❏ 1 bag raw walnuts

BEVERAGES❏ 1 container unsweetened original almond/cashew milk❏ 1 container unsweetened hemp milk❏ 1 jug unsweetened iced tea❏ Coffee❏ Water

CONDIMENTS (OPTIONAL)❏ Stevia❏ Cinnamon❏ Mustard❏ Coconut aminos❏ Vanilla extract❏ Baking soda❏ Baking powder❏ Powdered peanut butter (PB2)❏ Ground ginger❏ Hot sauce❏ Low-sugar ketchup❏ Worchestershire sauce❏ Salsa❏ Light soy sauce❏ Low fat Italian dressing❏ Pico de gallo❏ Balsamic vinegar❏ Mrs. Dash❏ Sea salt❏ Pepper❏ Garlic powder/minced garlic❏ Unsweetened cocoa powder❏ Cacao powder❏ Garlic cloves❏ Cayenne pepper❏ Paprika❏ Oregano❏ Taco spice❏ Cumin❏ Tumeric❏ Cilantro ❏ Parsley❏ Ground red pepper❏ Fat free sour cream❏ Lime juice❏ Lemon juice❏ Dried basil❏ Vanilla extract


The list below should get you through 4 days of meals. Double the amounts belowif you prepare your food for a week in advance. You do NOT need to buy everything on this list –

make sure to look at your meal plan, map out your meals and shop accordingly!

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FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.

Pay close attention to your meal plan requirements. Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.

LEAN PROTEIN (LP)1 serving of each item is approximately25g of protein. Prepare grilled,baked, steamed or broiled.❏ 4 oz chicken breast

❏ 4 oz turkey breast

❏ 4 oz 99% extra lean ground turkey

❏ 4 oz 98% ground white chicken

❏ 1 can solid white tuna in water

❏ 4 oz pork tenderloin

❏ 4 oz ahi tuna

❏ 4 oz mahi mahi

❏ 4 oz cod

❏ 4 oz orange roughy

❏ 4 oz tilapia

❏ 4 oz scallops

❏ 4 oz shrimp

❏ 4 oz perch

❏ 4 oz flounder

❏ 4 oz halibut

❏ 4 oz red snapper

❏ 4 oz sole

❏ 4 oz grouper

❏ 4 oz swordfish

❏ 4 oz catfish

❏ 4 oz bluefish

❏ 4 oz bass

❏ 4 oz pollock

❏ 4 oz rockfish (ocean perch)

❏ 4 oz snapper

❏ 6 egg whites

❏ 4 slices turkey bacon

❏ 1 cup (245g) liquid egg whites

❏ 6 egg whites

❏ 12 oz nonfat plain Greek yogurt (no fruit flavors)

❏ 225g nonfat cottage cheese

❏ 1 scoop nPower Nutrition Isolate

FATTY PROTEINS (FP)1 serving of each item is approxi-mately 25g of protein. Prepare grilled, baked, steamed or broiled. Eat one of these per day.❏ 4 oz ground buffalo/bison

❏ 4 oz steak (Filet mignon,top sirloin, flank)

❏ 4 oz ground chicken

❏ 4 oz 93% lean ground turkey

❏ 4 oz 90% ground beef

❏ 4 slices bacon

❏ 4 oz salmon

❏ 4 oz mussels

❏ 4 oz Chilean sea bass

❏ 4 oz mackerel

❏ 4 oz herring

❏ 4 oz pompano

❏ 4 oz sablefish (black cod)

❏ 4 oz carp

❏ 4 oz butterfish

❏ 4 oz anchovies

DAIRY (D)❏ 28g feta cheese

❏ 28g blue cheese

❏ 28g mozzarella cheese

❏ 28g parmesan cheese

❏ 28g cheddar cheese

❏ 1 oz cream cheese

STARCHYCARBOHYDRATES (SC)1 serving of each item is approximately25g of carbs. Measure all carbscooked EXCEPT hot cereal. ❏ ½ cup (40g) oatmeal

❏ 1 ⁄3 cup (40g) oat bran

❏ ¼ cup (45g) cream of rice

❏ ¼ cup (37g) grits

❏ 4 oz sweet potato

❏ 4 oz yam

❏ 4 oz red potato

❏ 4 oz russet potato

❏ 4 oz purple potato

❏ 4 oz yellow potato

❏ ½ cup (100g) brown rice

❏ ½ cup (100g) white rice

❏ ½ cup (100g) wild rice

❏ ½ cup (100g) black rice

❏ ½ cup (100g) quinoa

❏ ½ cup (100g) cous cous

❏ 3 Quaker rice cakes (plain)

❏ 2 Quaker rice cakes (flavored)

❏ 2 Lundberg rice cakes

❏ 2 corn tortillas, 6”

❏ 1 large whole wheat tortilla

❏ 2 slices Ezekiel Bread/sprouted grainsbread/whole wheat bread

❏ 1 whole wheat dinner roll

❏ ½ plain bagel

❏ ½ cup (130g) kidney beans

❏ ½ cup (130g) canned black beans

❏ ½ cup (130g) black eyed peas

❏ ½ cup (130g) garbanzo beans

❏ ½ cup (130g) refried beans

❏ 6 Triscuit Original Crackers

❏ 100g whole wheat pasta

❏ 100g brown rice pasta

❏ 100g chickpea pasta

❏ 150g corn

❏ 150g green peas

❏ 250g baby carrots

❏ 215g butternut squash

❏ 150g edamame beans

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FRUIT (FR)1 serving of each item is approximately25g of carbs. Limit to 2 per dayon weight-training days, preferablyat Meal 1 and your post-workoutmeal. Limit to 1 per day on non weight-training days, preferably at Meal 1.❏ 1 medium apple

❏ 6” medium banana

❏ 200g blueberries

❏ 200g Raspberries

❏ 250g strawberries

❏ 300g cantaloupe/melon

❏ 1 medium orange

❏ 1 medium pear

❏ 200g guava

❏ 150g cherries

❏ 5 prunes

❏ 200g pineapple

❏ 140g mango

❏ 2 small peaches

❏ 350g watermelon

❏ 2 medium kiwis

❏ 1 oz box raisins

❏ 100g grapes

❏ Whole grapefruit (3-4in diameter)

❏ 40g dried fruit (no sugar added)

❏ 240g pure pumpkin

BEVERAGES❏ Water

❏ Iced or hot tea (unsweetened)

❏ Coffee

❏ Crystal light

❏ Mio

❏ Unsweetened original Almondmilk/cashew milk

FATS (F)1 serving of each item is approximately 10g of fat.❏ 10 ml olive oil

❏ 10 ml canola oil

❏ 10 ml coconut oil

❏ 10 ml avocado oil

❏ 15 ml macadamia oil

❏ 10 flaxseed oil

❏ 10 ml grapeseed oil

❏ 10 ml sesame oil

❏ 10 ml Udo’s oil

❏ 16g cashew butter

❏ 16g peanut butter

❏ 16g almond butter

❏ 16g nut butter

❏ 14g butter

❏ 14g ghee

❏ 15g mayonnaise

❏ 15g avocado mayo

VEGETABLES (V)1 serving of each item is approximately 10g of carbs or less(high fiber foods). Measure all cooked EXCEPT lettuce.❏ 100g green beans

❏ 100g broccoli

❏ 100g spinach

❏ 100g asparagus

❏ 100g cabbage (red/green)

❏ 100g red pepper

❏ 100g green pepper

❏ 100g yellow pepper

❏ 100g orange pepper

❏ 1 medium artichoke

❏ 100g chopped kale

❏ 100g chopped swiss chard

❏ 100g arugula

❏ 100g turnip greens

❏ 100g bok choy

❏ 100g endive

❏ 200g watercress

❏ 50g leeks

❏ 100g rhubarb

❏ 100g radishes

❏ 100g rutabagas

❏ 100g turnip

❏ 300g cucumber

❏ 100g eggplant

❏ 100g okra

❏ 100g brussels sprouts

❏ 100g tomatoes

❏ 10 cherry tomatoes

❏ 100g cauliflower

❏ 100g mushrooms

❏ 100g celery

❏ 50g onion

❏ 100g zucchini

❏ 100g romaine/mixed greens/Iceberg lettuce

❏ 100g yellow squash

❏ 100g spaghetti squash

❏ 100g beets

❏ 8 walnut halves

❏ 15 whole cashews

❏ 15 almonds

❏ 1 oz macadamia nuts

❏ 10 pecan halves

❏ 2 oz avocado

❏ 2 oz guacamole

❏ 2 egg yolks

❏ 28g sunflower seeds

❏ 25g shelled pumpkin seeds

❏ 25g ground flaxseeds

❏ 28g peanuts

❏ 30g chia seeds

❏ 30g hemp seeds

❏ 15g pine nuts

❏ 56g classic hummus

❏ 15ml whipping cream

OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard

❏ 30g salsa

❏ 16g low sugar ketchup

❏ 30g Walden Farms sugar-freesyrups/dressings

❏ 30g sour cream

❏ 17g sugar free jelly

❏ 15 ml sugar free coffee creamer

❏ 4g hot Sauce

❏ 30g low fat Italian dressing

❏ 15 ml tamari

❏ 5 ml coconut aminos

❏ Sea salt

❏ Mrs. Dash

❏ Lemon

❏ Balsamic vinegar

❏ White vinegar

❏ Rice vinegar

❏ Stevia/Splenda

❏ Any calorie free spices i.e.cinnamon, nutmeg, curry,pepper, paprika, basil, garlicpowder

❏ Cooking spray

❏ 1 pickle or 2 tbsp relish

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VEGAN FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.

Pay close attention to your meal plan requirements.Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.

PROTEIN (P)1 serving of each item isapproximately 15g of protein.❏ 6 oz extra firm tofu

❏ 3 oz tempeh

❏ 3 oz seitan

❏ 15g nutritional yeast

❏ 1 (71g) Boca veggie burger

❏ 2 Morning Star Original sausage patties (vegan grillers)

❏ 48g textured vegetable meat protein (TVP)

❏ 4 oz Beyond Meat substitute

❏ 5 slices tofurky deli meat substitute

❏ 1 scoop plant based protein powder

PROTEIN/CARBS (PC)1 serving of each item is more than15g of protein and carbs. Countthese items toward both macros.Measure all items COOKED.❏ 3 oz chickpea pasta (I used Banza brand)

❏ 150g edamame beans (soybeans)

❏ 100g lentils

❏ 150g fava beans

NON-DAIRY (ND)❏ 28g almond cheese

❏ 30g non dairy sour cream

❏ 225g plain soymilk yogurt alternative (I used the Silk brand)

FRUIT (FR)1 serving of each item is approximately 25g of carbs. Limit to 2 per dayon weight-training days, preferably at Meal 1 and your post-workout meal. Limit to 1 per day on non weight-training days, preferably at Meal 1.❏ 1 medium apple

❏ 6” medium banana

❏ 200g blueberries

❏ 200g raspberries

❏ 350g strawberries

❏ 300g cantaloupe/melon

❏ 1 medium orange

❏ 1 medium pear

❏ 200g guava

❏ 150g cherries

STARCHY CARBOHYDRATES (SC)1 serving of each item is approximately 25g of carbs.Measure all items COOKED except hot cereal.❏ ½ cup (40g) oatmeal❏ 1 ⁄3 cup (40g) oat bran

❏ ¼ cup (45g) cream of rice

❏ ¼ cup (37g) grits

❏ 4 oz sweet potato

❏ 4 oz yam

❏ 4 oz red potato

❏ 4 oz russet potato

❏ 4 oz purple potato

❏ 4 oz yellow potato

❏ ½ cup (100g) brown rice

❏ ½ cup (100g) white rice

❏ ½ cup (100g) wild rice

❏ ½ cup (100g) black rice

❏ ½ cup (100g) quinoa

❏ ½ cup (100g) couscous

❏ 3 Quaker rice cakes (plain)

❏ 2 Quaker rice cakes (flavored)

❏ 2 Lundburg rice cakes

❏ 2 corn tortillas, 6”

❏ 1 large whole wheat tortilla

❏ 2 slices Ezekiel bread/ sprouted grains bread

❏ ½ cup (130g) kidney beans

❏ ½ cup (130g) canned black beans

❏ ½ cup (130g black eyed peas

❏ ½ cup (130g) garbanzo beans

❏ ½ cup (130g) refried beans

❏ 6 Triscuit Original crackers

❏ 100g whole wheat pasta

❏ 100g brown rice pasta

❏ 150g corn

❏ 150g green peas

❏ 250g baby carrots

❏ 215g butternut squash

❏ 5 prunes

❏ 200g pineapple

❏ 140g mango

❏ 2 small peaches

❏ 350g watermelon

❏ 2 medium kiwis

❏ 1 oz box raisins

❏ Whole grapefruit (3-4” diameter)

❏ 40g dried fruit (no sugar added)

❏ 240g pure pumpkin

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VEGETABLES (V)1 serving of each item is approximately10g of carbs or less (high fiber foods).Measure all items COOKED except lettuce.❏ 100g green beans

❏ 100g broccoli

❏ 100g spinach

❏ 100g asparagus

❏ 100g cabbage (purple/green)

❏ 100g red pepper

❏ 100g green pepper

❏ 100g yellow pepper

❏ 100g orange pepper

❏ 1 medium artichoke

❏ 100g chopped kale

❏ 100g chopped swiss chard

❏ 100g arugula

❏ 100g turnip greens

❏ 100g bok choy

❏ 100g endive

❏ 200g watercress

❏ 50g leeks

❏ 100g rhubarb

❏ 100g radishes

❏ 100g rutabagas

❏ 100g turnip

❏ 300g cucumber

❏ 100g eggplant

❏ 100g okra

❏ 100g brussel sprouts

❏ 100g tomatoes

❏ 100g cauliflower

❏ 100g mushrooms

❏ 100g celery

❏ 50g onion

❏ 100g zucchini

❏ 100g romaine/mixed greens/ Iceberg lettuce

❏ 100g yellow squash

❏ 100g spaghetti squash

❏ 100g beets

OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard

❏ 30g Salsa

❏ 16g Low sugar ketchup

❏ 30g Walden Farms sugar-free syrups/dressings

❏ 17g sugar-free jelly

❏ 30g low-fat Italian dressing

❏ 5 ml coconut aminos

❏ 15 ml tamari

❏ 4g hot sauce

❏ Sea salt

❏ Mrs. Dash

❏ Lemon

❏ Balsamic vinegar

❏ White vinegar

❏ Rice vinegar

❏ Stevia/Splenda

❏ Any calorie free spices i.e. cinnamon, nutmeg, curry, pepper, paprika, basil, garlic powder

❏ Cooking spray

BEVERAGES❏ Water

❏ Iced or hot tea (unsweetened)

❏ Coffee

❏ Crystal light

❏ Mio

❏ Unsweetened original Almond milk/cashew milk

FATS (F)1 serving of each item isapproximately 10g of fat.❏ 10 ml olive oil

❏ 10 ml canola oil

❏ 10 ml coconut oil

❏ 10 ml avocado oil

❏ 10 flaxseed oil

❏ 10 ml grapeseed oil

❏ 10 ml sesame oil

❏ 10 ml Udo’s oil

❏ 14g vegan mayo

❏ 16g cashew butter

❏ 16g peanut butter

❏ 16g almond butter

❏ 16g macadamia nut butter

❏ 8 walnut halves

❏ 15 whole cashews

❏ 15 almonds

❏ 10 pecan halves

❏ 2 oz avocado

❏ 50g guacamole

❏ 15g sunflower seeds

❏ 25g shelled pumpkin seeds

❏ 25g ground flaxseeds

❏ 30g chia seeds

❏ 30g hemp seeds

❏ 15g pine nuts

❏ 56g classic hummus

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VEGAN FRENCH TOASTSERVINGS: 1

INGREDIENTS• ¼ package soft tofu

• 2 tbsp unsweetened almond milk

• 1 tsp vanilla extract

• 1 tsp cinnamon

• 2 tbsp water

• 2 slices Ezekiel bread/sprouted grains bread

• Sugar free syrup (Walden Farms)

DIRECTIONS• Blend tofu, almond milk, vanilla, cinnamon and

water until it resembles two beaten eggs

• Pour mixture onto a plate and dip bread in itso it is covered evenly on both sides

• Place in a medium heat skillet until golden brown.Flip to cook both sides of the toast

• Add Walden Farms or other sugar free syrup and enjoy!

TOTALSPER 2 SLICES

227calories, 11g protein, 35g carbs, 4g fat

CHICKPEA SCRAMBLESERVINGS: 3

INGREDIENTS• 1 tbsp olive oil

• ¼ cup diced sweet onion

• ¼ cup diced bell pepper (any color)

• 1 tbsp nutritional yeast

• ½ tsp mild chili powder

• ¼ tsp turmeric

• ⅛ tsp smoked paprika

• ¼ tsp salt

• 1½ cup chickpeas

• 1 tomato, chopped

• 1⁄3 cup vegetable broth

DIRECTIONS• Heat the oil in a skillet over medium heat.

Add in the onion and bell pepper.Sauté until tender, about 3-5 minutes.

• Lightly mash chickpeas in a bowl, until about half of thechickpeas are broken up and the other half are whole

• Add in the nutritional yeast, chili powder, turmeric,paprika, and salt. Sauté for another minute untilthe spices are fragrant.

• Add the chickpeas, tomato and broth into the skillet.Bring the mixture up to a simmer and cook, untilthe chickpeas are creamy, about 3-5 minutes

TOTALSPER SERVING


NOTES

RECIPES

VFVEGAN

FRIENDLY

VFVEGAN

FRIENDLY

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NOTES

SALMON PATTIESSERVINGS: 4

INGREDIENTS• 2 eggs

• ¼ cup almonds• 1 ⁄3 cup fresh parsley

• 3 green onions chopped

• 1 lemon

• 2 cans (12 oz total) wild caught salmon, drained

• 1 tbsp coconut oil

DIRECTIONS• Squeeze lemon juice into a bowl or measuring cup

• Add eggs, almonds, parsley, onions and lemonjuice to a food processor and pulse until almondsresemble coarse meal

• Pour into to a large bowl

• Add salmon to the bowl and mix together

• Form into 4 patties

• Heat oil in a skillet and cook patties 3-4 minuteson each side over medium heat

TOTALSPER PATTY


PROTEIN TRUFFLESSERVINGS: 8

INGREDIENTS• ½ cup hemp seeds

• ½ scoop nPower Nutrition Chocolate Truffle Isolate

• ¼ cup raw walnuts

• ½ tbsp cacao powder

• 1 tsp coconut oil

• ½ tsp vanilla extract

• Pinch sea salt

• Plain or vanilla stevia drops to taste

DIRECTIONS• Add all ingredients into a food processor or blender

• Blend for 1-2 minutes, until it resembles doughand holds together if rolled

• Roll into 8 balls

• Store in refrigerator up to 5 days

TOTALSPER BALL


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NOTES

ORANGE SMOOTHIESERVINGS: 1

INGREDIENTS• ½ medium orange

• ½ cup unsweetened vanilla almond milk

• ½ medium sliced and frozen banana

• ½ cup frozen mango chunks

• 1.5 scoops nPower Nutrition Vanilla Cupcake Isolate

• 4 ice cubes

DIRECTIONS• Add ½ tsp orange zest into a blender

• Peel orange, separate and add to blender

• Add all remaining ingredients to blender andblend until reaching desired consistency

TOTALSPER SERVING


BEEF AND BROCCOLI SLAWSERVINGS: 5

INGREDIENTS• 1 lb lean ground beef (90% lean)

• 5 cups broccoli slaw

• ¼ cup water

• 2 tsp cumin

• ½ tbsp chili powder

• ½ tbsp turmeric

• ½ tsp sea salt

DIRECTIONS• In a nonstick skillet, add beef over medium heat

and brown on all sides

• Add broccoli slaw and water until the slaw softens,adding more water if needed

• Stir in cumin, chili powder, turmeric and salt

• Serve and enjoy!

TOTALSPER SERVING


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