Apex Nutrition Custom Nutrition Plan€¦ · 3 Meal Plan Directions: Simply put your meal plan into...

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Apex Nutrition Custom Nutrition Plan

Everyday Nutrition Meal Plans

Fuel Your Adventure, Nourish Your Body.

Kelli Jennings, RD

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Copyright © 2018 Apex Nutrition, LLC

All rights reserved. Unauthorized reproduction, in any manner, is prohibited.

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Meal Plan Directions: Simply put your meal plan into practice:

Choose 1 meal option for each meal for each meal and snack listed. As you become more familiar with the plan, add in your own meals/snacks.

Add an extra healthy fat add-on at dinner when you omit the grain/carb source (aim for 5x/week). Aim to drink 64 oz. water, green tea, or black tea (all unsweetened) per day. We’ll add in TRAINING NUTRITION using a separate document, based on training intensity, duration, etc. These

meals/snacks are intended to be consumed EVERY DAY, regardless of exercise or training.

Cheat Meals: I don’t just allow cheat meals, I recommend them. They will keep you motivated, satisfied, and in a healthy relationship with food (that’s right, you have a relationship with food). It’s important to proactively make your eating plan a lifestyle, and NOT a diet. Although training nutrition changes, your foundational daily meals are a healthy plan for life. And, since it should feel like something you can continue for life, cheat meals are important. No one food one time per week is going to mean failure. No meal is completely off limits. Here’s how to cheat fair: Include up to 2 cheats per week. Here’s what qualifies as a cheat:

A grain/carb/starch at dinner (UNLESS you’re at your goal weight, then up to 30 grams carbs per dinner is

fine and NOT a cheat).

A dessert >200 calories. Make sure to stop at 400 calories.

Alcohol, really a dessert option, >200 calories. Make sure to stop at 400 calories.

Any meal >150 calories over the allotted amount. Even with cheats, don’t go more than 300 calories over

when possible, even in a cheat.

Any day >500 calories over the allotted amount.

If any one day or meal comprises more than what’s allowed above (>500 calories over for the day, or more

than 300 calories at one meal, for example), count it as both cheats for the week.

Again, this excludes training nutrition and is only for Daily (Foundational Calorie) Nutrition.

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Portion Estimator: Although it’s best to use measuring utensils in the beginning to get a

somewhat accurate visual guide to different portions, this is not always

possible when out to eat or traveling. Here are some easy shortcuts

using your hands and common objects:

1 Cup (ex: chopped fruit, chopped meat, tofu, etc.) = Woman’s fist, Men’s fist excluding last 2 fingers, baseball-size

½ cup = (ex: chopped fruit, quinoa/rice) = ½ Woman’s fist, Men’s fist excluding last 3 fingers (only include bent thumb &

pointer in fist)

¼ cup = (ex: nuts) Woman’s cupped palm, ½ of Man’s cupped palm (make a relaxed open fist & curl finger to mid-palm before

cupping)

1 Tbsp = Women’s thumb tip from top knuckle up, Men’s middle finger tip from top knuckle up, ½ ping pong ball

1 tsp = tip of pointer Woman’s pointer finger, tip of Man’s pinkie (from top knuckle up)

1 oz. (ex. cheese) = Woman’s entire thumb, Men’s Entire Pinkie

3 oz. (such as meat) = area of Woman’s palm & ~½ inch thick, ¾ Men’s palm & ~½ inch thick, 1 deck of cards

6 oz. (ex: salmon steak) = length of Woman’s Hand, length of Men’s hand from bottom to knuckles at mid-finger

6-inch (ex: yam) = length of Woman’s Hand, length of Men’s hand from bottom to knuckles at mid-finger

Women:

Women:

Men:

Fist = 1 cup ½ Fist = ½ cup Cupped palm = ¼ cup Tip of pointer finger = 1 tsp. Tip of thumb = 1 Tbsp. Entire thumb = 1 oz. Palm Size = 3 oz (~1/2 “ thickness) Area of entire hand palm + extended fingers = 6 oz. steak Length of entire hand = 6 inches

½ Fist = 1 cup Thumb+Finger Fist Area in ½ Cupped palm Tip of pinkie finger = 1 tsp. = ½ cup = ¼ cup Tip of Middle Finger = 1 Tbsp. Entire Pinkie = 1 oz. ¾ Palm Size = 3 oz (~½“ thickness) Area of entire hand palm + extended fingers to mid-finger = 6 oz. steak Length of entire hand = 6 inches

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1200-1400 Foundational Calories

High Protein Breakfasts to Start the day! (~310-350 calories)

24 oz. ice-cold water (by noon) + Beverage: Tea, Coffee okay.

1) 2 eggs + ¼ avocado + salsa/spices + 1 piece fruit OR 1 (4”) baked yam (330 calories, 25 grams carbs, 5 grams fiber, 15 grams protein)

2) 6 oz. Greek yogurt + 2 Tbsp cup nuts or hemp seeds + 1 Tbsp Chia Seeds + 1 piece of fruit OR 1 cup berries OR ½ banana + 1 tsp organic honey (305 calories, 34 gm carbs, 7 gm fiber, 22 gm protein)

3) 1/3 cup Steel Cut or old-fashioned, uncooked oatmeal cooked w/ 2 oz. skim, 1%, or 2% milk + ½ cup Greek yogurt + 2 Tbsp ground flaxseeds or Chia seeds + 1 tsp honey + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (~315 calories, 46 gm carbs, 11 gm fiber, 12 gm protein). Or, here’s a recipe for overnight chia oats: http://www.apexnutritionllc.com/fuelrightblog/2012/10/02/tuesdays-healthy-fuel-recipe-chia-for-health-endurance-and-overnight-chia-oats/

4) 1 Protein Smoothie: 4 oz. (organic if possible) yogurt OR 1 scoop protein powder + ¾ cup blueberries + ½-1 cup kale/spinach + ½ scoop protein powder + 2 Tbsp chia seeds, 1 Tbsp organic honey (350 calories, 42 gm carbs, 8 gm fiber, 18 gm)

5) 1 slice toast with 2 Tbsp nut butter + 1 Tbsp chia seeds mixed into nut butter (340 calories, 30 gm carbs, 11 gm fiber, 15 gm protein)

6) Mellow Citrus Smoothie: In blender or food processor, mix: ½ cup any type milk, 1 medium peeled orange or grapefruit, ½ cup fresh or frozen berries, 4 oz. cup any yogurt, 1 Tablespoon Chia seeds or flaxseeds, 1 cup spinach, 1 scoop protein powder (15-20 grams), ½ Tbsp Extra Virgin Coconut Oil and Stevia to taste (optional). Process until smooth (~315 calories, 35 gm carbs, 10 gm fiber, 30 gm protein)

7) Almond Butter Smoothie: In blender or food processor, mix 1 cup strawberries, 1 Tablespoon almond butter (or 2 Tbsp almonds), ½ cups yogurt, 1 Tablespoon Chia seeds or flaxseeds, 1 cup spinach, ½ scoop protein powder, ½ Tbsp Extra Virgin Coconut Oil, ice and Stevia to taste (optional). Process until smooth. (340 calories, 25 gm carbs, 5 gm fiber, 22 gm fiber)

8) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein): 1-2 scooops shake powder + 6 oz. plain Greek yogurt, milk OR non-dairy milk 2 Tbsp flaxseeds or chia seeds + 4-8 oz. water (as needed based on use of yogurt vs. milk. Blend or mix well in jar) (295 calories, 30 gm carbs, 9 gm fiber, 33 gm protein)

9) Nut cereal: Place 3 Tablespoon sliced almonds and 3 Tablespoon chopped walnuts in baking dish or flat-bottomed bowl with 2 tsp extra virgin coconut oil. Cook on high for 2 minutes in microwave. Stir in 1 Tablespoon Chia seeds or flaxseeds, 1 teaspoon cinnamon, and optional 2-3 drops organic Stevia (1/2 teaspoon powdered Stevia). Stir until well mixed. Cook on high for 2 minutes. Stir well. Serve with ¾ cup milk mixed with ½ scoop whey protein and 1 cup fresh or frozen berries. (~350 calories, 24 gm carbs, 9 gm fiber, 8 gm protein)

10) Any Power Breakfast from http://www.apexnutritionllc.com/fuelrightblog/2013/04/02/tuesdays-healthy-fuel-recipe-5-minute-power-breakfasts/

11) Make almond flour waffles; http://allrecipes.com/recipe/almond-flour-waffles/ Top one medium waffle with 4 oz. soy, coconut or Greek yogurt and berries (can mix stevia into berries for sweeter topping). (~295 calories, 40 gm carbs, 7 gm fiber, 12 gm protein)

12) Online Blog: Protein Power Brownies: http://www.apexnutritionllc.com/fuelrightblog/2012/10/16/tuesdays-healthy-fuel-recipe-brownie-protein-bar-and-reviews/ Protein Power Muffins: http://www.apexnutritionllc.com/fuelrightblog/2012/03/13/tuesdays-healthy-fuel-recipe-gluten-free-power-muffins/ Power Pancakes: http://www.apexnutritionllc.com/fuelrightblog/2012/10/30/tuesdays-healthy-fuel-recipe-whole-food-power-pancakes/ (entire recipe: ~375 calories, 35 gm carb, 10 gm fiber, 21 gm protein)

http://www.apexnutritionllc.com/fuelrightblog/2012/10/02/tuesdays-healthy-fuel-recipe-chia-for-health-endurance-and-overnight-chia-oats/


http://www.apexnutritionllc.com/fuelrightblog/2013/04/02/tuesdays-healthy-fuel-recipe-5-minute-power-breakfasts/


http://allrecipes.com/recipe/almond-flour-waffles/

http://www.apexnutritionllc.com/fuelrightblog/2012/10/16/tuesdays-healthy-fuel-recipe-brownie-protein-bar-and-reviews/


http://www.apexnutritionllc.com/fuelrightblog/2012/03/13/tuesdays-healthy-fuel-recipe-gluten-free-power-muffins/


http://www.apexnutritionllc.com/fuelrightblog/2012/10/30/tuesdays-healthy-fuel-recipe-whole-food-power-pancakes/


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Morning Snack - Eat Portioned Healthy Snacks - No Grazing! Minimal processed foods! (~150 calories) ***To stay at 1200 calories, choose 2 snacks per day. Choose 2 of these 3: mid-morning, mid-afternoon, after-dinner.

1) 50% of smoothie above (#2 in breakfast section): 2) 4 oz. Greek yogurt + ½ cup fruit + 1 Tbsp nuts/seeds/chia seeds/hemp seeds (150 calories, 15 gm carbs,

3 gm fiber, 10 gm protein) 3) 1 medium (baseball-size) piece of fruit OR 3/4 cup berries or melon OR ½ banana +

a. 2 tbsp nuts b. 1 Tbsp peanut butter c. ¼ medium avocado d. 3/4 cup cottage cheese or plain Greek yogurt e. 1 oz. string cheese f. 2 hard-boiled egg g. 2 oz. deli meat or 1 oz. beef jerky look at nutrition label)

(150 calories, 15-20 gm carbs, 4-6 gm fiber, 6-12 gm protein) 4) 1/4 cup nuts such as cashews, almonds or Brazilian nuts (170 calories, 10 gm carbs, 4 gm fiber, 8 gm

protein) 5) Quest bar, KIND (+Protein preferred), Odwalla Bar, LARA, Nature’s Valley PROTEIN Granola bar or Kashi

bar (~150-180 calories, 20 gm carbs, 4 gm fiber, 8 gm protein) – OR other protein bar 6) Red bell pepper slices + 1/3 cup hummus OR guacamole (150 calories, 25 gm carbs, 6 gm fiber, 6 gm

protein) 7) ¾ cup organic edamame (peeled) (145 calories, 12 gm carbs, 6 gm fiber, 12 gm protein) 8) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-

170 calories, 13-20 gm carbs, 15-20 gm protein) + water. (~150 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

Lunches: Keep energy up! (~350 calories) 24 oz. ice-cold water by 5:00 ***To make these sandwiches/lunch options grain-free, simply use large lettuce leaves in place of bread OR make into a “bowl lunch” without bread. Then, add ¼ avocado, 2 Tbsp nuts, or 1 Tbsp olive, avocado, or coconut oil.

1) LEFTOVERS: 4-6 oz. lean meat (size of 1 1/3 deck of cards), 1 piece fruit OR 1 3-4” baked yam OR ½ cup cooked grain (rice, beans, quinoa, gluten-free pasta, etc), unlimited fresh or cooked vegetables + ½ Tbsp olive oil or coconut oil (~355 calories…variable, see dinner nutrients)

2) LEFTOVERS VEGETARIAN: 150-200 calories worth of vegetarian protein – ie. 1.5 cups any combo organic tofu, beans/lentils, quinoa + 1 piece fruit OR 1 3-4” baked yam, unlimited fresh or cooked vegetables + ½ Tbsp olive oil or coconut oil (~355 calories…variable, see dinner nutrients)

3) ½ sandwich (can be from a deli or Subway) w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla + 3 oz. lean meat OR 2 eggs, up to ½ Tbsp mayo or dressing, mustard, unlimited veggies + ¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (380 calories, 37 gm carbs, 9 gm fiber, 20 gm protein)

4) Any breakfast option 5) Sushi: Any roll (8-12 pieces) that is not deep-fried and has nori on outside (not rice on outside) w/ low

sodium soy sauce and ginger + 1 cup edamame + 1 serving miso soup (up to 350 calories, 25 gm carbs, 6 gm fiber, ~25 gm protein)

6) 1 ½ cups large salad with any vegetables + 3 oz. lean chicken (1 deck of cards) OR 3 Tbsp nuts and 1.25 Tbsp olive oil + vinegar/salt/pepper OR 3 Tbsp light dressing + 1 ounce cheese (size of 4 game die) OR 1 hard-boiled egg added to salad + 1 (4”) baked yam OR 1 piece of fruit OR 1 cup berries or melon OR ½ banana (350 calories, 30 gm carbs, 7 gm fiber, 28 gm pro)

7) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla, 1.5 Tbsp natural peanut butter, 1 Tbsp reduced sugar jelly + 1 piece of fruit OR 1 cup berries or melon OR ½ banana + ½ bell pepper, cut into strips (340 calories, 40 gm carbs, 9 gm fiber, 7 gm protein)

8) 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla with 1 tbsp peanut butter and 1 small sliced banana + salad with 2 Tbsp dressing (look for <=50 calories/2Tbsp) (~330 calories, 51 gm carbs, 8 gm fiber, 8 gm protein)

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9) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla, 1 can tuna, 1-2 tbsp mayo, mustard, 1/8 avocado, spinach, tomato slices + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (350 calories, 35 gm carbs, 8 gm fiber, 39 gm protein)

10) 1 Healthy Choice, Smart Ones, South Beach, Evol, Kashi frozen meal (look for <=300 calories and <=35 grams carbs) (depending on frozen meal…up to 300 calories, 35 gm carbs, 5 gm fiber, 21 gm protein)

11) 1 whole wheat tortilla (<=150 calories) with ½ cup black beans or refried beans, veggies, salsa + 1 small salad with dressing (320 calories, 45 gm carbs, 9 gm fiber, 14 gm protein)

12) 12 oz. Healthy Choice or other brand soup (up to 200 calories, <=30 grams of carbs, and <=600 mg sodium for entire amount eaten) + ¼ avocado 1 large piece of fruit OR 1 ½ cup berries or melon OR 1 small banana (depending on soup…~380 calories, 45 gm carbs, 7 gm fiber, 12 gm protein)

13) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla w/ 1/2 cup prepared hummus (see dinner recipe), spinach leaves, and tomato + 1 med piece of fruit (350 calories, 47 gm carbs, 10 gm fiber, 12 gm protein)

14) Chinese: 4 oz. non-fried meat + 1 cup cooked vegetables + ½ cup cooked rice (think ½ a baseball) 380 calories, 32 gm carbs, 6 gm fiber, 30 gm protein


Afternoon Snack: No Afternoon Slump! (~150 calories) ***To stay at 1200 calories, choose 2 snacks per day. Choose 2 of these 3: mid-morning, mid-afternoon, after-dinner.

1) 50% of smoothie above (#2 in breakfast section): 2) 4 oz. Greek yogurt + ½ cup fruit + 1 Tbsp nuts/seeds/chia seeds/hemp seeds (150 calories, 15 gm carbs,

3 gm fiber, 10 gm protein) 3) 1 medium (baseball-size) piece of fruit OR 3/4 cup berries or melon OR ½ banana +

a. 2 tbsp nuts b. 1 Tbsp peanut butter c. ¼ medium avocado d. 3/4 cup cottage cheese or plain Greek yogurt e. 1 oz. string cheese f. 2 hard-boiled egg g. 2 oz. deli meat or 1 oz. beef jerky look at nutrition label)

(150 calories, 15-20 gm carbs, 4-6 gm fiber, 6-12 gm protein) 4) 1/4 cup nuts such as cashews, almonds or Brazilian nuts (170 calories, 10 gm carbs, 4 gm fiber, 8 gm

protein) 5) Quest bar, KIND (+Protein preferred), Odwalla Bar, LARA, Nature’s Valley PROTEIN Granola bar or Kashi

bar (~150-180 calories, 20 gm carbs, 4 gm fiber, 8 gm protein) – OR other protein bar 6) Red bell pepper slices + 1/3 cup hummus OR guacamole (150 calories, 25 gm carbs, 6 gm fiber, 6 gm

protein) 7) ¾ cup organic edamame (peeled) (145 calories, 12 gm carbs, 6 gm fiber, 12 gm protein) 8) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-


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olive oil, 4 Tbsp light dressing, or 1 Tbsp non-hydrogenated margarine

beef, etc.) ¼ - 1/3 Plate Lean Protein (ex: fish, lean poultry, beans, soy, beef, etc.)

Plate Veggies

Add-on+ Protein Add-on + Healthy Fat + Extra Healthy Fat Add-on

Light Dinner for Fat Loss and Good Sleep! (~400 calories) Extra Healthy Fat: When you remove the grain from the meal (I recommend at least 5+ times per week) ADD another healthy fat: 1/3 avocado, 4 Tbsp nuts, or 1 Tbsp organic coconut oil, avocado oil, or olive oil After extra-hard Training, add additional protein from protein add-on list (can simply add 2 oz extra meat): 2

cooked egg whites (7 gm protein), 1 whole egg (7 gm protein), 2 oz. lean meat (such as chicken/turkey breast, etc)

(14 gm protein), 1 scoop protein powder (18 gm protein), 2 Tbsp nuts or seeds

On evening BEFORE competition or long workout: 1 med yam/ sweet potato, 2/3 cup brown/wild rice/quinoa, 1 banana (adds ~160 calories and 30 grams carbs)

1 full or ½ plate veggies, ¼-1/3 plate lean protein, Extra healthy fat add-on)

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Meal Options: (for additional vegetable ideas, see Recipe Collection below) General Meal: 5-6 oz. meat (chicken, lean pork, turkey, lean beef, etc – if possible, grass fed and/or organic) OR

Vegetarian: 1.5 cups total any combination of organic tofu, beans/lentils, quinoa, sweet potato, protein

substitute

Unlimited fresh, roasted, steamed vegetables w/ 1 Tbsp olive oil + unlimited vinegar + salt/pepper

1 Tbsp nuts/seeds OR 1/8 avocado

(~400 calories, 10 gm carbs, 6 gm fiber, 45 gm protein)

Other “Light at Night” Recipes: Asian Lettuce Wraps, Spicy Tacos, Grilled Beer-Can Chicken, Caribbean Jerk Chicken, Spaghetti Squash Swap, Zucchini Pasta, 2-Minute Curry, Curry Coconut Shrimp/Chicken, Honey Mustard Dressing over Protein 1) Chicken hummus or just Hummus wraps – (w/ chicken:400 calories, 55 gm carbs, 10 gm fiber, 29 gm protein) 1 whole-wheat pita, warmed

3 oz. chicken breast (1 deck of cards) – cooked & shredded 1/2 cup hummus (if no chicken, increase this to ¾-1 cup):

1) Place 1 can garbanzo beans (including liquid) and 1 can drained garbanzo beans in a blender. 2) Add 1 clove minced garlic, juice from ½ lemon, and 1 tbsp tahini 3) Add cumin, salt, and pepper to taste.

Unlimited Spinach or lettuce Chopped tomatoes Side salad with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, wrap chicken and hummus in large lettuce leaves or spinach leaves

2) Pork Dinner (395 calories, 42 gm carbs, 7 gm fiber, 41 gm protein) 5 oz. Grilled Lean Pork, such as tenderloin (2 decks of cards)+ 1-2 Tbsp BBQ Sauce 1/3 cup cooked brown or wild quinoa/rice (tip: make a lot of quinoa/rice at once and freeze family sized portions…then, thaw and reheat for use) w/ Salt/Pepper 3/4 cup steamed veggies with salt/pepper/herbs (try steaming in dish with ¼” water in microwave)

***To reduce carbs, omit quinoa/rice and add extra healthy fat to dinner 3) Pasta dinner (with beef…370 calories, 42 gm carbs, 7 gm fiber, 34 gm protein)

½ cup cooked whole-wheat pasta 4 oz. lean ground beef, whole or ground chicken, ground turkey (at least 91% lean) OR vegetarian: ½ cup kidney beans or garbanzo beans

½ cup pasta sauce or 1 Tbsp extra virgin olive oil, salt, pepper, herbs Unlimited salad on side with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing

***To reduce grains, try using Spaghetti Squash (recipe: http://allrecipes.com//Recipe/spaghetti-squash-i/Detail.aspx_ 4) Burrito Dinner (w/ beef…395 calories, 55 gm carbs, 10 gm fiber, 36 gm protein)

1 whole-wheat tortilla (look for ~150 calories or less), warmed ½ cup refried beans, 3 oz. lean ground beef (1/3 cup cooked) (or if no beef, ½ cups warmed black beans) 1/8 avocado or 3 Tbsp guacamole + salsa/green chili as desired ½ bell pepper, broccoli floret, snap peas, and other vegetables sautéed w/ small amount olive oil

***To reduce carbs, have burrito bowl and omit tortilla. Can add 1/3 avocado, or 2-3 Tbsp guacamole.

http://www.apexnutritionllc.com/fuelrightblog/2013/02/19/tuesdays-healthy-fuel-recipe-light-at-night-with-delicious-asian-lettuce-wraps-pf-chang-knock-off/

http://www.apexnutritionllc.com/fuelrightblog/2013/06/11/tuesdays-healthy-fuel-recipe-light-at-night-spicy-tacos/

http://www.apexnutritionllc.com/fuelrightblog/2013/07/23/tuesdays-healthy-fuel-recipe-grilled-beer-can-chicken-light-at-night/

http://www.apexnutritionllc.com/fuelrightblog/2013/06/25/tuesdays-healthy-fuel-recipe-caribbean-jerk-foil-packet-dinner-light-at-night/


http://www.apexnutritionllc.com/fuelrightblog/2012/11/06/tuesdays-healthy-fuel-recipe-the-great-pasta-swap-for-spaghetti-squash/

http://www.apexnutritionllc.com/fuelrightblog/2012/09/11/tuesdays-healthy-fuel-recipe-delicious-zucchini-pasta/

http://www.apexnutritionllc.com/fuelrightblog/2012/11/20/tuesdays-healthy-fuel-recipe-2-minute-flavorful-curry-sauce-for-turkey-leftovers/

http://www.apexnutritionllc.com/fuelrightblog/2011/05/10/tuesday-healthy-fuel-recipe-curry-coconut-shrimp-or-chicken/

http://www.apexnutritionllc.com/fuelrightblog/2013/10/15/tuesdays-healthy-fuel-recipe-honey-mustard-dressing-for-light-at-night-and-you-guessed-it-cramp-free-training/

http://allrecipes.com/Recipe/spaghetti-squash-i/Detail.aspx


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5) Tuna Melt Dinner (395 calories, 30 gm carbs, 9 gm fiber, 36 gm protein) 1 slices whole-wheat toast with 1 tsp olive oil 1 can tuna mixed with 2 tbsp mayo, mustard Grilled on skillet like a “grilled cheese” Salad on side w/ 1/2 avocado + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce grains, omit bread and eat tuna on top of salad. Add add’l healthy fat option. 6) Hamburger or Garden Burger Dinner (~385 kcals, 35 gm carbs, 8 gm fiber, 16 gm protein)

1 Garden burger or grilled hamburger made with: 91% lean beef + 1 whole wheat bun + 1/3 avocado + mayo, mustard, ketchup (if desired)

Side salad w/ any vegetables + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit bun. Add add’l healthy fat option. 7) Chicken Strip Dinner – (395 calories, 40 gm carbs, 7 gm fiber, 41 gm protein)

5 oz. chicken breast per person, cut into long strips and grilled (1.5 decks of cards), 1-2 Tbsp BBQ Sauce or other sauce (honey mustard, etc) ½ cup cooked brown quinoa/rice w/ 1 tsp olive oil/Salt/Pepper Unlimited steamed veggies (try steaming in dish with ¼ “ water in microwave) with 1 tsp olive oil/Salt/Pepper

***To reduce carbs, omit quinoa/rice. Add add’l healthy fat option. 8) Salmon Salad (380 calories, 35 gm carbs, 8 gm fiber, 31 gm protein)

4 oz. of salmon grilled or broiled with lemon & herbs of choice (1 1/3 decks of cards) Cover plate with layer of fresh, washed, greens, spinach, tomatoes, and broccoli Add 1/3 cup cooked whole wheat pasta. Place salmon on top of pasta. Top with 1/8 avocado Dress entire salad with 1 Tbsp olive oil + vinegar/salt/pepper OR 3 tbsp dressing of choice, preferably light.

***To reduce carbs, omit pasta. Add add’l healthy fat option.

9) Grilled Sandwich Dinner (w/ chicken…400 calories, 40 gm carbs, 8 gm fiber, 33 gm protein) Grill 4 oz. lean chicken OR 1 large portabella mushroom w/ 1 Tbsp olive oil and bell pepper strips (about ¼ of bell pepper) per person Mix 1 tbsp plain yogurt w/ 1 Tbsp olive oil + vinegar/salt/pepper OR 2 tbsp favorite light dressing per person Once chicken is done, place it on ½ whole wheat bun (look for <=160 calories/bun) Top with 1/8 an avocado, sliced. Layer on bell pepper strips. Spread yogurt mix on top half of bun and top sandwich and grill until warmed throughout Serve with side salad with 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing (any vegetables are fine on salad).

***To reduce carbs, omit bun. Add add’l healthy fat option. 10) Tofu and Quinoa/rice Stir-Fry (370 calories, 45 gm carbs, 9 gm fiber, 18 gm protein) Cook quinoa/rice, store extra servings.

Chop 1/4 bell pepper, 1 small broccoli bunch, ½ cup snap peas, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1 tbsp (per person) olive oil in skillet or wok. Once hot, add vegetables. After ~3 minutes, add 1/2 cup cooked quinoa/rice and sundried tomatoes (optional, not packed in oil). Cook for 2 add’l minutes. Cube ¾ cup firm tofu per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables are tender. Add water as needed to keep from scorching.Add light soy sauce, fresh ginger, garlic, and salt/pepper to taste.

***To reduce carbs, omit quinoa/rice. Add add’l vegetables and healthy fat option.

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11) Chicken and Potatoes Stir-Fry (385 calories, 22 gm carbs, 6 gm fiber, 33 gm protein)

Cube ½ med potato (per person – ½ size of woman’s fist ), cook in microwave 3-4 minutes Chop 1/4 bell pepper, 1 small broccoli bunch, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1 tbsp (per person) olive oil in skillet. Once hot, add potatoes and sundried tomatoes (optional, not packed in oil). Cook for 2 minutes, then add vegetables. Cube 4 oz. chicken breast per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables & potatoes are tender, and chicken is cooked through. Add water as needed to keep from scorching. Add salt/pepper to taste.

***To reduce carbs, omit potatoes. Add add’l vegetables and ahealthy fat option. Dinners with Recipes (See recipes beginning on page 102) 12) Salmon Dinner (380 calories, 35 gm carbs, 9 gm fiber, 32 gm protein)

1/3 cup cooked whole wheat couscous or quinoa/rice with salt & pepper 1 – 4 oz. piece salmon per Fresh Herb Salmon Recipe 1 cup Broccoli pepper soup

***To reduce carbs, omit couscous/quinoa/rice. Add add’l healthy fat option. 13) Chili Dinner (378 calories, 55 gm carbohydrates, 17 gm fiber, 14 gm protein) 1 cup Chicken Chili topped dollop of with plain yogurt 1 small baked sweet potato (size of ½ of woman’s fist, served under chili) Side salad with veggies, 1 Tbsp olive oil + vinegar/salt/pepper OR 2 tbsp light dressing ***To reduce carbs, omit sweet potato. Add add’l healthy fat option. 14) Orange-Ginger Shrimp (378 calories, 42 gm carbs, 10 gm fiber, 30 gm protein)

2 Shrimp skewers ½ cup cooked couscous Unlimited steamed veggies w/ 1 tsp olive oil

***To reduce couscous, omit bun. Add add’l healthy fat option.

15) Chicken Stew (375 calories, 48 gm carbs, 12 gm fiber, 34 gm protein) 1 serving chicken stew 1/3 cup cooked quinoa/rice or couscous Unlimited Salad w/ 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit quinoa/rice/couscous. Add add’l healthy fat option. 16) Baja Fish Tacos (377 calories, 46 gm carbs, 8 gm fiber, 26 gm protein) 2 fish tacos Unlimited side salad + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option. 17) Honey and Spice Pork (376 calories, 42 gm carbs, 7 gm fiber, 37 gm protein)

1 Honey & Spice Pork Chop ½ small Baked Yam (size of ½ woman’s fist), unlimited Green Beans Recipe

***To reduce carbs, omit yam. Add add’l healthy fat option. 18) Spicy Pepper Shrimp (386 calories, 35 gm carbs, 6 gm fiber, 43 gm protein)

1 ½ cups spicy pepper shrimp 1/3 cup cooked whole wheat couscous Unlimited Broccoli Pepper Soup w/ 2 Tbsp Natural Sour Cream or Greek Yogurt ***To reduce carbs, omit couscous. Add add’l healthy fat option. 19) Orange Roughy (380 calories, 38 gm carbs, 10 gm fiber, 29 gm protein)

1 servings Orange Roughy (1/4 recipe)

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1/3 cup cooked brown quinoa/rice Unlimited Steamed veggies seasoned with salt, pepper, and 1 tsp olive oil ***To reduce carbs, omit quinoa/rice. Add add’l healthy fat option. 20) African Sweet Potato Stew w/ Beans (405 calories, 57 gm carbs, 12 gm fiber, 21 gm protein)

1 serving African Sweet Potato Stew Unlimited side salad (any vegetables) + 1 Tbsp nuts + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing

21) Nut-Encrusted Chicken (426 calories, 38 gm carbs, 5 gm fiber, 36 gm protein)

4 ounce serving Nut Encrusted Chicken (size of deck of cards) Unlimited steamed veggies

22) Flank Steak Dinner (370 calories, 25 gm carbs, 6 gm fiber, 28 gm protein)

1 serving flank steak

1 small baked sweet potato (size of ½ woman’s fist)

Unlimited steamed veggies

***To reduce carbs, omit sweet potato. Add add’l healthy fat option. 23) Soft Taco (425 calories, 48 gm carbs, 12 gm fiber, 26 gm protein) 1 soft taco

unlimited salad w/1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option. Late Evening: Relaxed and Light! Optional Dessert: (~150 calories) ***To stay at 1200 calories, choose 2 snacks per day. Choose 2 of these 3: mid-morning, mid-afternoon, after-dinner. These calories can be “wasted” at anytime during the day – do not feel guilty about them, but, also, do not overindulge.

1) Protein Shake: 1 cup berries + 1 scoop protein powder or 4 oz. Greek yogurt (10-20 grams/100 calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + Stevia, if desired (150-180 calories, 20 grams carbs, 5-7 gm fiber, 10-20 grams protein)

2) 1 oz. 70%+ cocoa dark chocolate (150 calories, 18 gm carbs, 1 gm fiber, 3 gm protein) 3) 1/2 oz. 70%+ cocoa dark chocolate + 2 Tbsp nuts (155 calories, 9 gm carbs, 3 gm fiber, 5 gm protein) 4) 1 piece fruit + 2 tbsp nuts or 1 Tbsp nutbutter (145 calories, 15 gm carbs, 5 gm fiber, 4 gm protein) 5) 1 graham cracker square + 1 tbsp peanut butter (170 calories, 12 gm carbs, 2 gm fiber, 4 gm pro) 6) 3 cups light popcorn or light kettle popcorn (120 calories, 19 gm carbs, 4 gm fiber, 5 gm protein) 7) 1 Protein Power Brownies: http://www.apexnutritionllc.com/fuelrightblog/2012/10/16/tuesdays-

healthy-fuel-recipe-brownie-protein-bar-and-reviews/ (170 calories, 22 gm carbs, 4 gm fiber, 10 gm protein)

8) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water. (~150 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

9) 1 (6 oz.) glass wine (150 calories, 5 gm carbs, 0 gm protein) 10) 1 (12 oz.) beer (up to 150 calories, 13 gm carbs, 2 gm protein)



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1400-1600 Foundational Calories Daily Nutrition:

High Protein Breakfasts to Start the day! (~310-350 calories)

24 oz. ice-cold water (by noon) + Beverage: Tea, Coffee okay.

1) 2 eggs + ¼ avocado + salsa/spices + 1 piece fruit OR 1 (4”) baked yam (330 calories, 25 grams carbs, 5 grams fiber, 15 grams protein)

2) 6 oz. Greek yogurt + 2 Tbsp cup nuts or hemp seeds + 1 Tbsp Chia Seeds + 1 piece of fruit OR 1 cup berries OR ½ banana + 1 tsp organic honey (305 calories, 34 gm carbs, 7 gm fiber, 22 gm protein)

3) 1/3 cup Steel Cut or old-fashioned, uncooked oatmeal cooked w/ 2 oz. skim, 1%, or 2% milk + ½ cup Greek yogurt + 2 Tbsp ground flaxseeds or Chia seeds + 1 tsp honey + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (~315 calories, 46 gm carbs, 11 gm fiber, 12 gm protein). Or, here’s a recipe for overnight chia oats: http://www.apexnutritionllc.com/fuelrightblog/2012/10/02/tuesdays-healthy-fuel-recipe-chia-for-health-endurance-and-overnight-chia-oats/

4) 1 Protein Smoothie: 4 oz. (organic if possible) yogurt OR 1 scoop protein powder + ¾ cup blueberries + ½-1 cup kale/spinach + ½ scoop protein powder + 2 Tbsp chia seeds, 1 Tbsp organic honey (350 calories, 42 gm carbs, 8 gm fiber, 18 gm)

5) 1 slice toast with 2 Tbsp nut butter + 1 Tbsp chia seeds mixed into nut butter (340 calories, 30 gm carbs, 11 gm fiber, 15 gm protein)

6) Mellow Citrus Smoothie: In blender or food processor, mix: ½ cup any type milk, 1 medium peeled orange or grapefruit, ½ cup fresh or frozen berries, 4 oz. cup any yogurt, 1 Tablespoon Chia seeds or flaxseeds, 1 cup spinach, 1 scoop protein powder (15-20 grams), ½ Tbsp Extra Virgin Coconut Oil and Stevia to taste (optional). Process until smooth (~315 calories, 35 gm carbs, 10 gm fiber, 30 gm protein)

7) Almond Butter Smoothie: In blender or food processor, mix 1 cup strawberries, 1 Tablespoon almond butter (or 2 Tbsp almonds), ½ cups yogurt, 1 Tablespoon Chia seeds or flaxseeds, 1 cup spinach, ½ scoop protein powder, ½ Tbsp Extra Virgin Coconut Oil, ice and Stevia to taste (optional). Process until smooth. (340 calories, 25 gm carbs, 5 gm fiber, 22 gm fiber)


9) Nut cereal: Place 3 Tablespoon sliced almonds and 3 Tablespoon chopped walnuts in baking dish or flat-bottomed bowl with 2 tsp extra virgin coconut oil. Cook on high for 2 minutes in microwave. Stir in 1 Tablespoon Chia seeds or flaxseeds, 1 teaspoon cinnamon, and 2-3 drops Stevia (1/2 teaspoon powdered Stevia). Stir until well mixed. Cook on high for 2 minutes. Stir well. Serve with ¾ cup milk mixed with ½ scoop whey protein and 1 cup fresh or frozen berries. (~350 calories, 24 gm carbs, 9 gm fiber, 8 gm protein)


11) Make almond flour waffles; http://allrecipes.com/recipe/almond-flour-waffles/ 12) Top one medium waffle with 4 oz. soy, coconut or Greek yogurt and berries (can mix stevia into berries for

sweeter topping). (~295 calories, 40 gm carbs, 7 gm fiber, 12 gm protein)

13) Online Blog: 14) Protein Power Brownies: http://www.apexnutritionllc.com/fuelrightblog/2012/10/16/tuesdays-healthy-

fuel-recipe-brownie-protein-bar-and-reviews/

15) Protein Power Muffins: http://www.apexnutritionllc.com/fuelrightblog/2012/03/13/tuesdays-healthy-

fuel-recipe-gluten-free-power-muffins/

16) Power Pancakes: http://www.apexnutritionllc.com/fuelrightblog/2012/10/30/tuesdays-healthy-fuel-

recipe-whole-food-power-pancakes/ (entire recipe: ~375 calories, 35 gm carb, 10 gm fiber, 21 gm protein)












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Morning Snack - Eat Portioned Healthy Snacks - No Grazing! Minimal processed foods! (~150 -200 calories) 1) 50% of smoothie in breakfast section 2) 4 oz. Greek yogurt + ½ cup fruit + 1 Tbsp nuts/seeds/chia seeds/hemp seeds (150 calories, 15 gm carbs,

3 gm fiber, 10 gm protein) 1) 1 piece of fruit OR 1 cup berries or melon OR ½ banana +

a. 2 tbsp nuts OR seeds b. 1 Tbsp nut butter or sunflower butter c. 1 hard-boiled egg d. 2 oz. fresh deli meat e. 6 oz. Greek yogurt or low-fat cottage cheese

(140-160 calories, 15 gm carbs, 4 gm fiber, 4 gm protein) 2) 1 homemade bar, LARA bar, Kind bar + Protein, Odwalla bar, Kashi bar, or Quest Bar(if >150 calories,

omit protein add-on at lunch or only have 100 calories at afternoon snack) (150-220 calories, 15-23

grams carbs, 3-4 gm fiber, 4-10 grams protein)

3) Quest Bar (190 calories, 21 gm carbs, 17 gm fiber, 21 gm protein) 4) 4 oz. (any kind) yogurt + 2 Tbsp nuts (160 calories, 15 gm carbs, 0 gm fiber, 8 gm protein) 5) ¼ cup nuts or seeds (160 calories, 4 gm carbs, 4 gm fiber, 8 gm protein) 6) Red bell pepper slices + 1/3 cup hummus or guacamole (165 calories, 9 gm carbs, 6 gm fiber, 4 gm

protein)

7) 1 cup organic edamame (peeled) (189 calories, 15 gm carbs, 8 gm fiber, 16 gm protein) 8) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to =

140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water. (~150 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

Power Lunches: Keep energy up! (~450 calories) 32 oz. add’l water by 5:00 ***To make these sandwiches/lunch options grain-free, simply use large lettuce leaves in place of bread OR make into a “bowl lunch” without bread. Then, add ¼ avocado, 2 Tbsp nuts, or 1 Tbsp olive, avocado, or coconut oil.

1) 1 ½ cups large salad with any vegetables + 3 oz. lean chicken, 1 can tuna, 2 eggs OR 3 Tbsp nuts and 1.5 Tbsp olive oil + vinegar/salt/pepper OR 3 Tbsp light dressing + ¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana OR 90 calories mango slices (350-410 calories, 30 gm carbs, 7 gm fiber, 33 gm protein)

2) Leftovers/Restaurant: 4-6 oz. chicken, fish or other meat + ½ cup cooked wild or brown rice, quinoa, pasta or small tortilla OR 1 yam OR 1 large piece fruit (1.5 cups) + unlimited vegetables (450-500 calories, 40 gm carbohydrates, 8 gm fiber, 44 gm protein) 4-6 oz. meat = 1.5-2 decks of cards, 1/2 cup grain = ½ baseball, 2 Tbsp dressing = ping-pong ball

3) LEFTOVERS VEGETARIAN: 150-200 calories worth of vegetarian protein – ie. 1.5 cups any combo organic tofu, beans/lentils, quinoa + 1 piece fruit OR 1 3-4” baked yam, unlimited fresh or cooked vegetables + 1 Tbsp olive oil or coconut oil (~425 calories…variable, see dinner nutrients)

4) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla w/ 3 oz. meat + vegetables like spinach leaves, and tomato + 1 oz. cheese + 1/3 avocado + 1 med piece of fruit (440 calories, 38 gm carbs, 13 gm fiber, 20 gm protein)

5) Panera-ish: Any Salads w/ Chicken, or You Pick Two w/ half salad and half turkey sandwich, etc., any non-cream-based soups

6) 1 Organic Food Bar Protein, Odwalla Bar, KIND + Protein bar + ½ cup low-fat cottage cheese + 1 Tbsp nuts (430 calories, 30 gm carbs, 8 gm fiber, 22 gm protein)

7) 12 oz. soup with protein source and vegetables (up to 300 calories, <=40 grams of carbs, and <=600 mg sodium for entire amount eaten) + 1 string cheese or 4 oz. Greek yogurt + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (depending on soup…~440 calories, 55 gm carbs, 8 gm fiber, 20 gm protein)

8) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla + 2 Tbsp natural peanut butter, 1 Tbsp jelly or organic honey + 1 piece of fruit OR 1 cup berries or melon OR ½ banana + ½ bell pepper, cut into strips OR 1 carrot (435 calories, 52 gm carbs, 10 gm fiber, 10 gm protein)

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9) Smoothie with 1 cup berries, 1 small banana (6” or less), 6 oz. Greek yogurt OR 1 scoop whey protein, 1 cup spinach, kale or other greens, 2 Tbsp flax or Chia, 1 Tbsp organic coconut oil, ice and water as needed (455 calories, 43 gm carbs, 12 gm fiber, 20-25 gm protein)

10) ½ sandwich with 1 slice whole wheat bread OR ½ whole wheat pita OR ½ whole wheat tortilla + 1 can tuna, 1-2 tbsp fat-free mayo, mustard, 1 oz. cheese, spinach, tomato slices + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (430 calories, 35 gm carbs, 11 gm fiber, 33 gm protein)

11) 1 slice bread OR ½ whole wheat pita, OR ½ whole wheat tortilla with 2 tbsp peanut butter and 1 small sliced banana + salad with 2 T fat-free dressing (look for <=50 calories/2Tbsp) (~430 calories, 51 gm carbs, 9 gm fiber, 12 gm protein)

12) 1 whole wheat tortilla (<=150 calories) with ½ cup black beans or fat-free refried beans, 1 ounce cheese, 2 Tbsp guac, salsa + 1 small salad with dressing (450 calories, 45 gm carbs, 9 gm fiber, 21 gm protein) (skip the rice if having a tortilla)

13) 1 Healthy Choice, Smart Ones, South Beach, or Kashi frozen meal (look for <=300 calories and <=35 grams carbs) + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (depending on frozen meal…360 calories, 50 gm carbs, 7 gm fiber, 21 gm protein)

14) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla w/ 1/3 cup prepared hummus, 1 hard-boiled egg, spinach leaves, and tomato + 1 med piece of fruit (420 calories, 45 gm carbs, 13 gm fiber, 20 gm protein)


16) Any breakfast option Mid-Afternoon: No Afternoon Slump! (~150-200)

1) 50% of smoothie in breakfast section 2) 4 oz. Greek yogurt + ½ cup fruit + 1 Tbsp nuts/seeds/chia seeds/hemp seeds (150 calories, 15 gm carbs,



150-200 calories, 15 gm carbs, 4 gm fiber, 4 gm protein)

4) 1 homemade bar, LARA bar, Kind bar + Protein, Odwalla bar, Kashi bar, or Quest Bar(if >150 calories, omit protein add-on at lunch or only have 100 calories at afternoon snack) (150-220 calories, 15-23 grams carbs, 3-4 gm fiber, 4-10 grams protein)

5) Quest Bar (190 calories, 21 gm carbs, 17 gm fiber, 21 gm protein) 6) 4 oz. (any kind) yogurt + 2 Tbsp nuts (160 calories, 15 gm carbs, 0 gm fiber, 8 gm protein) 7) ¼ cup nuts or seeds (160 calories, 4 gm carbs, 4 gm fiber, 8 gm protein) 8) Red bell pepper slices + 1/3 cup hummus or guacamole (165 calories, 9 gm carbs, 6 gm fiber, 4 gm protein)

9) 1 cup organic edamame (peeled) (189 calories, 15 gm carbs, 8 gm fiber, 16 gm protein) 10) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-


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1 Tbsp olive oil, 4 Tbsp light dressing, or 1 Tbsp non-hydrogenated margarine

¼ - 1/3 Plate Lean Protein (ex: fish, lean poultry, beans, soy, beef, etc.)

1 Plate Veggies

+ Protein Add-on + Healthy Fat + Extra Healthy Fat Add-on

Light Dinner for Fat Loss and Good Sleep! (~400 calories) Extra Healthy Fat: When you remove the grain from the meal (I recommend at least 5+ times per week) ADD another healthy fat: 1/3 avocado, 4 Tbsp nuts, or 1 Tbsp organic coconut oil, avocado oil, or olive oil After extra-hard Training, add additional protein from protein add-on list (can simply add 2 oz extra meat): 2

cooked egg whites (7 gm protein), 1 whole egg (7 gm protein), 2 oz. lean meat (such as chicken/turkey breast, etc)

(14 gm protein), 1 scoop protein powder (18 gm protein), 2 Tbsp nuts or seeds



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Vegetarian: 1.5 cups total any combination of organic tofu, beans/lentils, quinoa, sweet potato, protein substitute

Unlimited fresh, roasted, steamed vegetables w/ 1 Tbsp olive oil + unlimited vinegar + salt/pepper 1 Tbsp nuts/seeds OR 1/8 avocado (~400 calories, 10 gm carbs, 6 gm fiber, 45 gm protein) Other “Light at Night” Recipes: Asian Lettuce Wraps, Spicy Tacos, Grilled Beer-Can Chicken, Caribbean Jerk Chicken, Spaghetti Squash Swap, Zucchini Pasta, 2-Minute Curry, Curry Coconut Shrimp/Chicken, Honey Mustard Dressing over Protein 1) Chicken hummus or just Hummus wraps – (w/ chicken:400 calories, 55 gm carbs, 10 gm fiber, 29 gm protein) 1 whole-wheat pita, warmed


4) Place 1 can garbanzo beans (including liquid) and 1 can drained garbanzo beans in a blender. 5) Add 1 clove minced garlic, juice from ½ lemon, and 1 tbsp tahini 6) Add cumin, salt, and pepper to taste.


2) Pork Dinner (395 calories, 42 gm carbs, 7 gm fiber, 41 gm protein) 5 oz. Grilled Lean Pork, such as tenderloin (2 decks of cards)+ 1-2 Tbsp BBQ Sauce 1/3 cup cooked brown or wild quinoa/rice (tip: make a lot of quinoa/rice at once and freeze family sized portions…then, thaw and reheat for use) w/ Salt/Pepper 3/4 cup steamed veggies with salt/pepper/herbs (try steaming in dish with ¼” water in microwave)



½ cup pasta sauce or 1 Tbsp extra virgin olive oil, salt, pepper, herbs Unlimited salad on side with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing


1 whole-wheat tortilla (look for ~150 calories or less), warmed ½ cup refried beans, 3 oz. lean ground beef (1/3 cup cooked) (or if no beef, ½ cups warmed black beans) 1/8 avocado or 3 Tbsp guacamole + salsa/green chili as desired ½ bell pepper, broccoli floret, snap peas, and other vegetables sautéed w/ small amount olive oil

***To reduce carbs, have burrito bowl and omit tortilla. Can add 1/3 avocado, or 2-3 Tbsp guacamole.













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5) Tuna Melt Dinner (395 calories, 30 gm carbs, 9 gm fiber, 36 gm protein) 1 slices whole-wheat toast with 1 tsp olive oil 1 can tuna mixed with 2 tbsp mayo, mustard Grilled on skillet like a “grilled cheese” Salad on side w/ 1/2 avocado + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce grains, omit bread and eat tuna on top of salad. Add add’l healthy fat option. 6) Hamburger or Garden Burger Dinner (~385 kcals, 35 gm carbs, 8 gm fiber, 16 gm protein)

1 Garden burger or grilled hamburger made with: 91% lean beef + 1 whole wheat bun + 1/3 avocado + mayo, mustard, ketchup (if desired)

Side salad w/ any vegetables + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit bun. Add add’l healthy fat option. 7) Chicken Strip Dinner – (395 calories, 40 gm carbs, 7 gm fiber, 41 gm protein)






***To reduce carbs, omit bun. Add add’l healthy fat option. 10) Tofu and Quinoa/rice Stir-Fry (370 calories, 45 gm carbs, 9 gm fiber, 18 gm protein) Cook quinoa/rice, store extra servings.

Chop 1/4 bell pepper, 1 small broccoli bunch, ½ cup snap peas, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1 tbsp (per person) olive oil in skillet or wok. Once hot, add vegetables. After ~3 minutes, add 1/2 cup cooked quinoa/rice and sundried tomatoes (optional, not packed in oil). Cook for 2 add’l minutes. Cube ¾ cup firm tofu per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables are tender. Add water as needed to keep from scorching.Add light soy sauce, fresh ginger, garlic, and salt/pepper to taste.


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***To reduce carbs, omit couscous/quinoa/rice. Add add’l healthy fat option. 13) Chili Dinner (378 calories, 55 gm carbohydrates, 17 gm fiber, 14 gm protein) 1 cup Chicken Chili topped dollop of with plain yogurt 1 small baked sweet potato (size of ½ of woman’s fist, served under chili) Side salad with veggies, 1 Tbsp olive oil + vinegar/salt/pepper OR 2 tbsp light dressing ***To reduce carbs, omit sweet potato. Add add’l healthy fat option. 14) Orange-Ginger Shrimp (378 calories, 42 gm carbs, 10 gm fiber, 30 gm protein)

2 Shrimp skewers ½ cup cooked couscous Unlimited steamed veggies w/ 1 tsp olive oil


15) Chicken Stew (375 calories, 48 gm carbs, 12 gm fiber, 34 gm protein) 1 serving chicken stew 1/3 cup cooked quinoa/rice or couscous Unlimited Salad w/ 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit quinoa/rice/couscous. Add add’l healthy fat option. 16) Baja Fish Tacos (377 calories, 46 gm carbs, 8 gm fiber, 26 gm protein) 2 fish tacos Unlimited side salad + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option. 17) Honey and Spice Pork (376 calories, 42 gm carbs, 7 gm fiber, 37 gm protein)

1 Honey & Spice Pork Chop ½ small Baked Yam (size of ½ woman’s fist), unlimited Green Beans Recipe


1 ½ cups spicy pepper shrimp 1/3 cup cooked whole wheat couscous Unlimited Broccoli Pepper Soup w/ 2 Tbsp Natural Sour Cream or Greek Yogurt ***To reduce carbs, omit couscous. Add add’l healthy fat option.

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19) Orange Roughy (380 calories, 38 gm carbs, 10 gm fiber, 29 gm protein) 1 servings Orange Roughy (1/4 recipe)

1/3 cup cooked brown quinoa/rice Unlimited Steamed veggies seasoned with salt, pepper, and 1 tsp olive oil ***To reduce carbs, omit quinoa/rice. Add add’l healthy fat option. 20) African Sweet Potato Stew w/ Beans (405 calories, 57 gm carbs, 12 gm fiber, 21 gm protein)



4 ounce serving Nut Encrusted Chicken (size of deck of cards) Unlimited steamed veggies






unlimited salad w/1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option. Late Evening: Relaxed and Light! Optional Dessert: (~150 calories) These calories can be “wasted” at anytime during the day – do not feel guilty about them, but, also, do not overindulge.

11) Protein Shake: 1 cup berries + 1 scoop protein powder or 4 oz. Greek yogurt (10-20 grams/100 calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + Stevia, if desired (150-180 calories, 20 grams carbs, 5-7 gm fiber, 10-20 grams protein)

12) 1 oz. 70%+ cocoa dark chocolate (150 calories, 18 gm carbs, 1 gm fiber, 3 gm protein) 13) 1/2 oz. 70%+ cocoa dark chocolate + 2 Tbsp nuts (155 calories, 9 gm carbs, 3 gm fiber, 5 gm protein) 14) 1 piece fruit + 2 tbsp nuts or 1 Tbsp nutbutter (145 calories, 15 gm carbs, 5 gm fiber, 4 gm protein) 15) 1 graham cracker square + 1 tbsp peanut butter (170 calories, 12 gm carbs, 2 gm fiber, 4 gm pro) 16) 3 cups light popcorn or light kettle popcorn (120 calories, 19 gm carbs, 4 gm fiber, 5 gm protein) 17) 1 Protein Power Brownies: http://www.apexnutritionllc.com/fuelrightblog/2012/10/16/tuesdays-

healthy-fuel-recipe-brownie-protein-bar-and-reviews/ (170 calories, 22 gm carbs, 4 gm fiber, 10 gm protein)

18) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water. (~150 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

19) 1 (6 oz.) glass wine (150 calories, 5 gm carbs, 0 gm protein) 20) 1 (12 oz.) beer (up to 150 calories, 13 gm carbs, 2 gm protein)



22


High Protein Breakfasts to Start the day! (~400 calories) Coffee or Tea okay 32 oz. water/tea (by noon) +

1) 6 oz. Greek yogurt + 2 Tbsp cup nuts + 2 Tbsp Chia Seeds + 1 piece of fruit OR 1 cup berries OR ½ banana

+ 1 Tbsp organic honey (395 calories, 44 gm carbs, 7 gm fiber, 12 gm protein) 2) 2 hard-boiled, scrambled, or fried eggs (cage free, extra omega-3 fats) + any vegetables + 1 oz. cheese +

salsa (optional) + 1/8 avocado + 1 piece/cup fruit (~395 calories, 25 gm carbs, 6 gm fiber, 25 gm protein) 3) Smoothie with 1 cup frozen berries, ½ small banana, 1 cup spinach or kale, 2 Tbsp ground flaxseeds or chia

seeds, 1 Tbsp coconut oil, 1 scoop protein powder, ½ cup milk, ice (water as needed for thinning) (~400 kcal, 40 gm CHO, 8 gm fiber, 26 gm protein)

4) 1/2 cup (uncooked) steel-cut oatmeal cooked in 4 oz. of milk (add water if needed) + 4 oz. Greek yogurt added (can be stirred in after cooking) + 2 Tbsp ground flaxseeds/chia seeds + ½ cup or ½ piece fruit + 2 Tbsp nuts (~425 calories, 50 gm carbs, 15 gm fiber, 16 gm protein) or 150% of this Overnight Chia Oat recipe: http://www.apexnutritionllc.com/fuelrightblog/2012/10/02/tuesdays-healthy-fuel-recipe-chia-for-health-endurance-and-overnight-chia-oats/

5) Odwalla Bar, KIND + Protein bar, or LARA bar (up to 240 calories and 35 gm carbs/serving) + hard-boiled egg + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (310 calories, 50 gm carbs, 8 gm fiber, 15 gm protein)

6) Mellow Citrus Smoothie: 4 oz. organic Greek yogurt, ½ medium peeled orange or grapefruit, ½ cup fresh or frozen berries, 1 Tablespoon Chia seeds or flaxseeds, 1 cup spinach, 1 scoop protein powder (15-20 grams), 1 Tbsp organic coconut oil and 1 Tbsp organic honey. (~425 calories, 50 gm carbs, 10 gm fiber, 30 gm protein)

7) Almond Butter Smoothie: Mix 1 cup strawberries, 2 Tablespoon almond butter (or 2 Tbsp almonds), ½ cup plain organic yogurt (optional), 1 Tablespoon Chia seeds or flaxseeds, 1 cup spinach, ½ scoop protein powder, ice and 1 Tbsp organic honey. Process until smooth. (420 calories, 40 gm carbs, 5 gm fiber, 26 gm fiber)

8) 2 flax toaster waffles + (topped with) 4 oz. Greek yogurt (flax waffles can be found in organic section of frozen aisle or at health food store) + 2 Tbsp organic honey or real maple (~405 calories, 70 gm carbs, 6 gm fiber, 12 gm protein)


10) Nut cereal: Place 2 Tablespoon sliced almonds and 2 Tablespoon chopped walnuts in baking dish or flat-bottomed bowl with 2 tsp extra virgin coconut oil. Cook on high for 2 minutes in microwave. Stir in 1 Tablespoon Chia seeds or flaxseeds, 1 teaspoon cinnamon, and 1 Tbsp organic honey or real maple. Stir until well mixed. Cook on high for 2 minutes. Stir well. Serve with ¾ cup milk mixed with 1 scoop protein powder and 1 cup fresh or frozen berries. (~405 calories, 39 gm carbs, 9 gm fiber, 14 gm protein)


12) Make almond flour waffles; http://allrecipes.com/recipe/almond-flour-waffles/ Top one medium waffle with 4 oz cottage cheese or Greek yogurt, berries, and 1-2 Tbsp organic honey or real maple (can mix stevia into berries for sweeter topping). (~415 calories, 60 gm carbs, 7 gm fiber, 12 gm protein)

13) Online Blog: Protein Power Brownies: http://www.apexnutritionllc.com/fuelrightblog/2012/10/16/tuesdays-healthy-fuel-recipe-brownie-protein-bar-and-reviews/

14) Protein Power Muffins: http://www.apexnutritionllc.com/fuelrightblog/2012/03/13/tuesdays-healthy-fuel-recipe-gluten-free-power-muffins/










23

15) Power Pancakes: http://www.apexnutritionllc.com/fuelrightblog/2012/10/30/tuesdays-healthy-fuel-recipe-whole-food-power-pancakes/ (entire recipe: ~375 calories, 35 gm carb, 10 gm fiber, 21 gm protein)

Morning Snack - Eat Portioned Healthy Snacks - No Grazing! Minimal processed foods! (~150 -200 calories)



a. 2 tbsp nuts OR seeds b. 1 Tbsp nut butter or sunflower butter c. 1 hard-boiled egg d. 2 oz. fresh deli meat e. 6 oz. Greek yogurt or low-fat cottage cheese f. (140-160 calories, 15 gm carbs, 4 gm fiber, 4 gm protein)

4) 1 homemade bar, LARA bar, Kind bar + Protein, Odwalla bar, Kashi bar, or Quest Bar(if >150 calories, omit

protein add-on at lunch or only have 100 calories at afternoon snack) (150-220 calories, 15-23 grams

carbs, 3-4 gm fiber, 4-10 grams protein)



170 calories, 13-20 gm carbs, 15-20 gm protein) + water or 4 oz. milk. (~190 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

Power Lunches: Keep energy up! (~450 calories) 32 oz. add’l water by 5:00 ***To make these sandwiches/lunch options grain-free, simply use large lettuce leaves in place of bread OR make into a “bowl lunch” without bread. Then, add ¼ avocado, 2 Tbsp nuts, or 1 Tbsp olive, avocado, or coconut oil.

1) 1 ½ cups large salad with any vegetables + 3 oz. lean chicken, 1 can tuna, 2 eggs, OR 3 Tbsp nuts + 1.5 Tbsp olive oil + vinegar/salt/pepper OR 3 Tbsp light dressing + ¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana OR 90 calories mango slices (350-410 calories, 30 gm carbs, 7 gm fiber, 33 gm protein)

2) Leftovers/Restaurant: 4-6 oz. chicken, fish or other meat + ½ cup cooked wild or brown rice, quinoa, pasta or small tortilla OR 1 yam OR 1 large piece fruit (1.5 cups) + unlimited vegetables (450-500 calories, 40 gm carbohydrates, 8 gm fiber, 44 gm protein)

a. 4-6 oz. meat = 1.5-2 decks of cards, 1/2 cup grain = ½ baseball, 2 Tbsp dressing = ping-pong ball


4) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla w/ 3 oz.

meat + vegetables like spinach leaves, and tomato + 1 oz. cheese + 1/3 avocado + 1 med piece of fruit (440 calories, 38 gm carbs, 13 gm fiber, 20 gm protein)

5) Panera-ish: Any Salads w/ Chicken, or You Pick Two w/ half salad and half turkey sandwich, etc., any non-cream-based soups

6) 1 Organic Food Bar Protein, Odwalla Bar, KIND + Protein bar + ½ cup low-fat cottage cheese + 1 Tbsp nuts (430 calories, 30 gm carbs, 8 gm fiber, 22 gm protein)




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8) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla + 2 Tbsp natural peanut butter, 1 Tbsp jelly or organic honey + 1 piece of fruit OR 1 cup berries or melon OR ½ banana + ½ bell pepper, cut into strips OR 1 carrot (435 calories, 52 gm carbs, 10 gm fiber, 10 gm protein)







15) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein): 1-2 scooops shake powder + 6 oz. plain Greek yogurt, milk OR non-dairy milk 2 Tbsp flaxseeds or chia seeds + 4-8 oz. water (as needed based on use of yogurt vs. milk. Blend or mix well in jar) + ½ avocado (455 calories, 35 gm carbs, 14 gm fiber, 33 gm protein)

16) Any breakfast option Mid-Afternoon: No Afternoon Slump! (~150-200)




150-200 calories, 15 gm carbs, 4 gm fiber, 4 gm protein)

4) 1 homemade bar, LARA bar, Kind bar + Protein, Odwalla bar, Kashi bar, or Quest Bar(if >150 calories, omit protein add-on at lunch or only have 100 calories at afternoon snack) (150-220 calories, 15-23 grams carbs, 3-4 gm fiber, 4-10 grams protein)



170 calories, 13-20 gm carbs, 15-20 gm protein) + water or 4 oz. milk. (~190 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

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1 Tbsp olive oil, 4 Tbsp light dressing, or 1 Tbsp non-hydrogenated margarine1 Tbsp

¼ - 1/3 Plate Lean Protein (ex: fish, lean poultry, beans, soy,

1 Plate Veggies1

+ Protein Add-on + Healthy Fat + Extra Healthy Fat

Light Dinner for Fat Loss and Good Sleep! (~450 calories) Extra Healthy Fat: When you remove the grain from the meal (I recommend at least 5+ times per week) ADD another healthy fat: 1/3 avocado, 4 Tbsp nuts, or 1 Tbsp organic coconut oil, avocado oil, or olive oil After extra-hard Training, add additional protein from protein add-on list (can simply add 2 oz extra meat):

2 cooked egg whites (7 gm protein), 1 whole egg (7 gm protein), 2 oz. lean meat (such as chicken/turkey

breast, etc) (14 gm protein), 1 scoop protein powder (18 gm protein), 2 Tbsp nuts or seeds



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Unlimited fresh, roasted, steamed vegetables w/ 1 Tbsp olive oil + unlimited vinegar + salt/pepper 2 Tbsp nuts/seeds OR 1/8 avocado (~450 calories, 14 gm carbs, 8 gm fiber, 47 gm protein) Other “Light at Night” Recipes: Asian Lettuce Wraps, Spicy Tacos, Grilled Beer-Can Chicken, Caribbean Jerk Chicken, Spaghetti Squash Swap, Zucchini Pasta, 2-Minute Curry, Curry Coconut Shrimp/Chicken, Honey Mustard Dressing over Protein 1) Chicken hummus or just Hummus wraps – (w/ chicken:450 calories, 55 gm carbs, 10 gm fiber, 35 gm protein) 1 whole-wheat pita, warmed


7) Place 1 can garbanzo beans (including liquid) and 1 can drained garbanzo beans in a blender.

8) Add 1 clove minced garlic, juice from ½ lemon, and 1 tbsp tahini 9) Add cumin, salt, and pepper to taste.


2) Pork Dinner (435 calories, 42 gm carbs, 7 gm fiber, 45 gm protein) 6 oz. Grilled Lean Pork, such as tenderloin (2 decks of cards)+ 1-2 Tbsp BBQ Sauce 1/3 cup cooked brown or wild quinoa/rice (tip: make a lot of quinoa/rice at once and freeze

family sized portions…then, thaw and reheat for use) w/ Salt/Pepper 3/4 cup steamed veggies with salt/pepper/herbs (try steaming in dish with ¼” water in microwave)



½ cup pasta sauce or 1 Tbsp extra virgin olive oil, salt, pepper, herbs Unlimited salad on side with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing + 1 Tbsp nuts/seeds

***To reduce grains, try using Spaghetti Squash (recipe: http://allrecipes.com//Recipe/spaghetti-squash-i/Detail.aspx_













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4) Burrito Dinner (w/ beef…455 calories, 55 gm carbs, 10 gm fiber, 43 gm protein) 1 whole-wheat tortilla (look for ~150 calories or less), warmed ½ cup refried beans, 4 oz. lean ground beef (1/3 cup cooked) (or if no beef, ½ cups warmed black beans). 1/4 avocado or 3 Tbsp guacamole + salsa/green chili as desired ½ bell pepper, broccoli floret, snap peas, and other vegetables sautéed w/ small amount olive oil

***To reduce carbs, have burrito bowl and omit tortilla. Can add 1/3 avocado, or 2-3 Tbsp guacamole. 5) Tuna Melt Dinner (440 calories, 30 gm carbs, 9 gm fiber, 38 gm protein) 1 slices whole-wheat toast with 1 tsp olive oil 1 can tuna mixed with 2 tbsp mayo, mustard Grilled on skillet like a “grilled cheese” Salad on side w/ 1/2 avocado + 1 Tbsp olive oil + 1 Tbsp nuts/seeds + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce grains, omit bread and eat tuna on top of salad. Add add’l healthy fat option. 6) Hamburger or Garden Burger Dinner (~445 kcals, 35 gm carbs, 8 gm fiber, 20 gm protein)

1 Garden burger or 5 oz. grilled hamburger made with: 91% lean beef + 1 whole wheat bun + 1/3 avocado* + mayo, mustard, ketchup (if desired)

Side salad w/ any vegetables + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing *Increase to ½ if using Garden Burger ***To reduce carbs, omit bun. Add add’l healthy fat option. 7) Chicken Strip Dinner – (435 calories, 40 gm carbs, 7 gm fiber, 45 gm protein)






***To reduce carbs, omit bun. Add add’l healthy fat option.

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10) Tofu and Quinoa/rice Stir-Fry (455 calories, 45 gm carbs, 9 gm fiber, 24 gm protein) Cook quinoa/rice, store extra servings.

Chop 1/4 bell pepper, 1 small broccoli bunch, ½ cup snap peas, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1 tbsp (per person) olive oil in skillet or wok. Once hot, add vegetables. After ~3 minutes, add 1/2 cup cooked quinoa/rice and sundried tomatoes (optional, not packed in oil). Cook for 2 add’l minutes. Cube ¾ cup firm tofu per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables are tender. Add water as needed to keep from scorching. Add light soy sauce, fresh ginger, garlic, salt/pepper to taste, and 2 Tbsp nuts.






***To reduce carbs, omit couscous/quinoa/rice. Add add’l healthy fat option. 13) Chili Dinner (458 calories, 55 gm carbohydrates, 17 gm fiber, 14 gm protein) 1 cup Chicken Chili topped dollop of with plain yogurt 1 small baked sweet potato (size of ½ of woman’s fist, served under chili) Side salad with veggies, 1 Tbsp olive oil + ¼ avocado + vinegar/salt/pepper OR 2 tbsp light dressing ***To reduce carbs, omit sweet potato. Add add’l healthy fat option. 14) Orange-Ginger Shrimp (460 calories, 42 gm carbs, 14 gm fiber, 35 gm protein)

2 Shrimp skewers ½ cup cooked couscous Unlimited steamed veggies + 2 Tbsp nuts + w/ 1 tsp olive oil


15) Chicken Stew (460 calories, 48 gm carbs, 12 gm fiber, 38 gm protein) 1 serving chicken stew 1/3 cup cooked quinoa/rice or couscous Unlimited Salad w/ 1 Tbsp olive oil + 2 Tbsp nuts/seeds + vinegar/salt/pepper OR 2 Tbsp light dressing

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***To reduce carbs, omit quinoa/rice/couscous. Add add’l healthy fat option. 16) Baja Fish Tacos (450 calories, 46 gm carbs, 8 gm fiber, 26 gm protein) 2 fish tacos Unlimited side salad + 1/4 avocado + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option. 17) Honey and Spice Pork (425 calories, 42 gm carbs, 7 gm fiber, 37 gm protein)

1 Honey & Spice Pork Chop 1 small Baked Yam (4”, 2”diameter), unlimited Green Beans Recipe


1 ½ cups spicy pepper shrimp 1/3 cup cooked whole wheat couscous Unlimited Broccoli Pepper Soup w/ 2 Tbsp Natural Sour Cream or Greek Yogurt ***To reduce carbs, omit couscous. Add add’l healthy fat option. 19) Orange Roughy (450 calories, 38 gm carbs, 10 gm fiber, 29 gm protein)

1 servings Orange Roughy (1/4 recipe) 1/3 cup cooked brown quinoa/rice Unlimited Steamed veggies seasoned with salt, pepper, and 1 Tbsp olive oil ***To reduce carbs, omit quinoa/rice. Add add’l healthy fat option. 20) African Sweet Potato Stew w/ Beans (450 calories, 57 gm carbs, 12 gm fiber, 25 gm protein)



4 ounce serving Nut Encrusted Chicken (size of deck of cards) Unlimited steamed veggies w/ 1 tsp olive/coconut/avocado oil




Unlimited steamed veggies w/ 2 tsp olive/coconut/avocado oil

***To reduce carbs, omit sweet potato. Add add’l healthy fat option. 23) Soft Taco (460 calories, 48 gm carbs, 12 gm fiber, 26 gm protein) 1 soft taco + 1/8 avocado

unlimited salad w/1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option.

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Late Evening: Relaxed and Light! Optional Dessert: (~150 calories) These calories can be “wasted” at anytime during the day – do not feel guilty about them, but, also, do not overindulge. 1) Protein Shake: 1 cup berries + 1 scoop protein powder or 4 oz. Greek yogurt (10-20 grams/100

calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + Stevia, if desired (150-180 calories, 20

grams carbs, 5-7 gm fiber, 10-20 grams protein)

2) 1 oz. 70%+ cocoa dark chocolate (150 calories, 18 gm carbs, 1 gm fiber, 3 gm protein)

3) 1/2 oz. 70%+ cocoa dark chocolate + 2 Tbsp nuts (155 calories, 9 gm carbs, 3 gm fiber, 5 gm protein)

4) 1 piece fruit + 2 tbsp nuts or 1 Tbsp nutbutter (145 calories, 15 gm carbs, 5 gm fiber, 4 gm protein)

5) 1 graham cracker square + 1 tbsp peanut butter (170 calories, 12 gm carbs, 2 gm fiber, 4 gm pro)

6) 3 cups light popcorn or light kettle popcorn (120 calories, 19 gm carbs, 4 gm fiber, 5 gm protein)

7) 1 Protein Power Brownies: http://www.apexnutritionllc.com/fuelrightblog/2012/10/16/tuesdays-

healthy-fuel-recipe-brownie-protein-bar-and-reviews/ (170 calories, 22 gm carbs, 4 gm fiber, 10 gm

protein)

8) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to =

140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water or 4 oz. milk. (~190 calories, 13-20 gm

carbs, 1-4 gm fiber, 15-20 gm protein)

9) 1 (6 oz.) glass wine (150 calories, 5 gm carbs, 0 gm protein)

10) 1 (12 oz.) beer (up to 150 calories, 13 gm carbs, 2 gm protein)



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1) 6 oz. Greek yogurt + 2 Tbsp cup nuts + 2 Tbsp Chia Seeds + 1 piece of fruit OR 1 cup berries OR ½

banana + 1 Tbsp organic honey (395 calories, 44 gm carbs, 7 gm fiber, 12 gm protein) 2) 2 hard-boiled, scrambled, or fried eggs (cage free, extra omega-3 fats) + any vegetables + 1 oz.

cheese + salsa (optional) + 1/8 avocado + 1 piece/cup fruit (~395 calories, 25 gm carbs, 6 gm fiber, 25 gm protein)

3) Smoothie with 1 cup frozen berries, ½ small banana, 1 cup spinach or kale, 2 Tbsp ground flaxseeds or chia seeds, 1 Tbsp coconut oil, 1 scoop protein powder, ½ cup milk, ice (water as needed for thinning) (~400 kcal, 40 gm CHO, 8 gm fiber, 26 gm protein)

4) 1/2 cup (uncooked) steel-cut oatmeal cooked in 4 oz. of milk (add water if needed) + 4 oz. Greek yogurt added (can be stirred in after cooking) + 2 Tbsp ground flaxseeds/chia seeds + ½ cup or ½ piece fruit + 2 Tbsp nuts (~425 calories, 50 gm carbs, 15 gm fiber, 16 gm protein)

a. or 150% of this Overnight Chia Oat recipe:

http://www.apexnutritionllc.com/fuelrightblog/2012/10/02/tuesdays-healthy-fuel-

recipe-chia-for-health-endurance-and-overnight-chia-oats/




8) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein): 1-2 scooops shake powder + 6 oz. plain Greek yogurt, milk OR non-dairy milk 2 Tbsp flaxseeds or chia seeds + 4-8 oz. water (as needed based on use of yogurt vs. milk. Blend or mix well in jar) + ¼ avocado or 2 Tbsp nuts (405 calories, 33 gm carbs, 12 gm fiber, 33 gm protein)








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Online Blog: 13) Protein Power Brownies:




Morning Snack - Eat Portioned Healthy Snacks - No Grazing! Choose one of the following for ~150-200 calories:

1) 1 piece of fruit OR 1 cup berries or melon OR ½ banana +

a. 2 tbsp nuts

b. 1 Tbsp peanut butter

c. 1/2 cup cottage cheese or Greek yogurt

d. 1 string cheese

e. 1 hard-boiled egg

f. 2-3 ounces deli meat

-200 calories, 15 gm carbs, 4-6 gm fiber, 6-16 gm protein)

2) ¼-1/3 cup nuts such as cashews, almond, walnuts, pistachios, etc (170-210 calories, 4 gm carbs, 4 gm

fiber, 8 gm protein)

3) Protein Shake: 1 cup berries + 1 scoop protein powder or 4 oz. Greek yogurt (10-20 grams/100

calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + 1 tsp organic honey, if desired (170-

200 calories, 25 grams carbs, 5-7 gm fiber, 10-20 grams protein)

4) 50% any smoothie listed @ breakfast

5) 4-6 oz. Greek yogurt + 2 Tbsp nuts

6) KIND (+Protein preferred), Quest bar, Zone Simple Bar, Odwalla Bar, Organic Food Bar Protein

(~150-200 calories, 20 gm carbs, 4 gm fiber, 8 gm protein)

7) Red bell pepper slices + 1/3 cup hummus or 1 ounce cheese (150 calories, 13 gm carbs, 6 gm fiber, 6

gm protein)

8) Red bell pepper slices + 1/3 cup hummus or guacamole (125 calories, 9 gm carbs, 6 gm fiber, 4 gm

protein)

9) 1 cup organic edamame (peeled) (189 calories, 15 gm carbs, 8 gm fiber, 16 gm protein)


140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water or 4 oz. milk. (~190 calories, 13-20 gm

carbs, 1-4 gm fiber, 15-20 gm protein)








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Power Lunches: Keep energy up! (~450 calories) 32 oz. add’l water by 5:00 ***To make these sandwiches/options grain-free, simply use large lettuce leaves in place of bread OR make into a “bowl lunch” without bread. Then, add ¼ avocado, 2 Tbsp nuts, or 1 Tbsp olive, avocado, or coconut oil.

1) Leftovers/Restaurant/My Fit Foods: 4-6 oz. chicken, fish or other meat + ½ cup cooked wild or brown rice, quinoa, pasta or small tortilla OR 1 yam OR 1 large piece fruit (1.5 cups) + unlimited vegetables (450-500 calories, 40 gm carbohydrates, 8 gm fiber, 44 gm protein) 4-6 oz. meat = 1.5-2 decks of cards, 1/2 cup grain = ½ baseball, 2 Tbsp dressing = ping-pong ball


3) 1 ½ cups large salad with any vegetables + 4 oz. lean chicken, 1 can tuna, 2 eggs OR 3 Tbsp nuts + 1.5 Tbsp olive oil + vinegar/salt/pepper OR 3 Tbsp light dressing + 1 ounce cheese (size of 4 game die) OR 1 hard-boiled egg added to salad + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (410 calories, 30 gm carbs, 7 gm fiber, 33 gm protein)

4) 1 sandwich w/ 2 slices whole grain bread + 4 oz. lean meat like chicken, turkey, or fish, 1-2 Tbsp light mayo or dressing or BBQ, ¼ avocado, any veggies (450 calories, 65 gm carbs, 8 gm fiber, 24 gm protein)


6) 4-6 oz. Burger w/out bun + 1 oz. cheese and vegetables + ¼ avocado + side salad with light dressing (500 calories, 40 gm carbs, 6 gm fiber, 35 gm protein)








14) Any breakfast option

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Afternoon Snack: Choose one of the following for ~150-200 calories.

1) 1 piece of fruit OR 1 cup berries or melon OR ½ banana +

a. 2 tbsp nuts b. 1 Tbsp peanut butter c. 1/2 cup cottage cheese or plain Greek yogurt d. 1 string cheese e. 1 hard-boiled egg f. 2-3 ounces deli meat -200 calories, 15 gm carbs, 4-6 gm fiber, 6-16 gm protein)

3) ¼ cup nuts such as cashews, almond, walnuts, pistachios, etc (170 calories, 4 gm carbs, 4 gm fiber, 8 gm protein)

4) Protein Shake: 1 cup berries + 1 scoop protein powder or 4 oz. Greek yogurt (10-20 grams/100 calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + 1 tsp organic honey, if desired (170-200 calories, 25 grams carbs, 5-7 gm fiber, 10-20 grams protein)

5) 50% any smoothie listed @ breakfast 6) KIND (+Protein preferred), Quest Bar, Zone Simple Bar, Odwalla Bar, Organic Food Bar Protein

(~150-200 calories, 20 gm carbs, 4 gm fiber, 8 gm protein) 7) Red bell pepper slices + 1/3 cup hummus or guacamole (125 calories, 9 gm carbs, 6 gm fiber, 4 gm

protein)

8) 1 cup organic edamame (peeled) (189 calories, 15 gm carbs, 8 gm fiber, 16 gm protein) 9) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to =

140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water or 4 oz. milk. (~190 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

36



1 Plate Veggies


Dinner: (~550 kcals) After extra-hard Training, add additional protein from protein/healthy add-on list (can simply add 2 oz

extra meat): ½ cup cottage cheese or plain Greek yogurt (11 gm protein), 2 cooked egg whites (7 gm

protein), 1 whole egg (7 gm protein), 8 oz. milk (8 gm protein), 8 oz. plain yogurt (10 gm protein), 1 oz.

part-skim or 2% cheese (7 gm protein), 2 oz. lean meat (such as chicken/turkey breast, etc) (14 gm

protein), 1 scoop protein powder (18 gm protein).

On evening BEFORE competition or long workout: ½ sweet potato, 2/3 cup brown/wild rice, 1 banana (adds ~160 calories and 30 grams carbs) Any meal when you omit grain, add an extra healthy fat add-on: 2 Tbsp nuts or seeds, 1 Tbsp olive,

avocado, OR coconut oil, 1/3 avocado


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Meal Options: (for additional vegetable ideas, see Recipe Collection below)

Generic Meal: 6 oz. meat (fish, chicken, lean pork, turkey, lean beef, etc – if possible, grass fed and/or organic) OR


Unlimited fresh, frozen, sauteed vegetables w/ 1 Tbsp olive oil + unlimited vinegar + salt/pepper ½ medium avocado or ¼ cup nuts (~550 calories, 20 gm carbs, 8 gm fiber, 45 gm protein) ***No add’l fat add-on needed Other “Light at Night” Recipes: Asian Lettuce Wraps, Spicy Tacos, Grilled Beer-Can Chicken, Caribbean Jerk Chicken, Spaghetti Squash Swap, Zucchini Pasta, 2-Minute Curry, Curry Coconut Shrimp/Chicken, Honey Mustard Dressing over Protein 1) Salmon Salad (500 calories, 35 gm carbs, 8 gm fiber, 45 gm protein) 6 oz. of salmon grilled or broiled with lemon & herbs of choice Cover plate with layer of fresh, washed, greens, spinach, tomatoes, and broccoli Add 1/3 cup cooked whole wheat pasta. Place salmon on top of pasta. Top with 1/2 oz. feta cheese Dress entire salad with 1 Tbsp olive oil + vinegar/salt/pepper OR 3 tbsp dressing of choice, preferably <50 kcal per 2 tbsp. ***To reduce carbs, omit pasta. Add add’l healthy fat option. 2) Chicken hummus or just Hummus wraps – (w/ chicken…550 calories, 55 gm carbs, 10 gm fiber, 50 gm protein) 1 whole-wheat pita, warmed




Unlimited Spinach or lettuce, Chopped tomatoes Side salad with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, wrap chicken and hummus in large lettuce leaves or spinach leaves & add extra healthy fat

3) Pork Dinner (550 calories, 42 gm carbs, 7 gm fiber, 55 gm protein) 6 oz. Grilled Lean Pork + 1 Tbsp BBQ Sauce 1/3 cup cooked brown or wild rice (tip: make a lot of rice at once and freeze family sized portions…then, thaw and reheat for use) w/ Salt/Pepper 3/4 cup steamed veggies with salt/pepper/herbs (try steaming in dish with ¼” water in microwave) + 1/2 oz. feta cheese (2 game die) and 1 Tbsp nuts/seeds

***To reduce carbs, omit rice and add extra healthy fat to dinner 4) Pasta dinner (with beef…500 calories, 42 gm carbs, 7 gm fiber, 39 gm protein)


½ cup pasta sauce or 1 Tbsp extra virgin olive oil, salt, pepper, herbs











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Unlimited salad on side with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp light dressing


1 whole-wheat tortilla (look for ~150 calories or less), warmed ½ cup refried beans, 6 oz. lean ground beef (or if no beef, ½ cups warmed black beans) 1/2 oz. cheese melted on top + salsa/green chili as desired ½ bell pepper, broccoli floret, snap peas, and other vegetables sautéed with olive oil cooking

Spray (unlimited) ***To reduce carbs, have burrito bowl and omit tortilla. Can add 1/3 avocado, or 2-3 Tbsp guacamole. 6) Tuna Melt Dinner (550 calories, 35 gm carbs, 9 gm fiber, 40 gm protein) 1 slice whole-wheat toast with 1 tsp olive oil 1 can tuna mixed with 2 tbsp mayo, mustard + 1 oz. cheese Grilled on skillet like a “grilled cheese” Salad on side w/ ½ avocado + 2 Tbsp nuts + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce grains, omit bread and eat tuna/cheese on top of salad. Add add’l healthy fat option. 7) Hamburger or Garden Burger Dinner (~505 kcals, 35 gm carbs, 7 gm fiber, 45 gm protein)

1 Garden burger or grilled hamburger made with: 6 oz. lean beef (or Garden burger) + 1 whole wheat bun + ¼ avocado + mayo, mustard, ketchup (if desired)

Side salad w/ any vegetables + 2 Tbsp nuts + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit bun. Add add’l healthy fat option. 8) Chicken Strip Dinner – (525 calories, 40 gm carbs, 7 gm fiber, 46 gm protein)

6 oz. chicken breast or thigh per person, cup into long strips and grilled, 1 Tbsp BBQ Sauce ½ cup cooked brown rice w/ 1 tsp olive oil/Salt/Pepper Unlimited steamed veggies (try steaming in dish with ¼ “ water in microwave) with 1 tbsp olive oil/Salt/Pepper

***To reduce carbs, omit rice. Add add’l healthy fat option. 9) Grilled Sandwich Dinner (w/ chicken…500 calories, 40 gm carbs, 8 gm fiber, 45 gm protein)

Grill 6 oz. chicken OR 1 large portabella mushroom and bell pepper strips (about ¼ of bell pepper) per person Mix 1 tbsp plain yogurt w/ 1 Tbsp olive oil + vinegar/salt/pepper OR 2 tbsp favorite dressing per person Once chicken is done, place it on ½ whole wheat bun (look for <=160 calories/bun) Top with 1/8 an avocado, sliced. Layer on bell pepper strips. Spread yogurt mix on top half of bun and top sandwich and grill until warmed throughout Serve with side salad with 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing (any vegetables are fine on salad).

***To reduce carbs, omit bun. Add add’l healthy fat option.



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10) Tofu and Rice Stir-Fry (515 calories, 45 gm carbs, 9 gm fiber, 26 gm protein) Cook rice, store extra servings.

Chop 1/4 bell pepper, 1 small broccoli bunch, ½ cup snap peas, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1.5 tbsp (per person) organic coconut oil in skillet or wok. Once hot, add vegetables. After ~3 minutes, add 1/2 cup cooked rice. Cook for 2 add’l minutes. Cube ¾ cup firm tofu per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables are tender. Add water as needed to keep from scorching. Add light soy sauce, fresh ginger, garlic, and salt/pepper to taste and 2 Tbsp nuts.

***To reduce carbs, omit rice. Add add’l vegetables and healthy fat option. 11) Chicken and Potatoes Stir-Fry (525 calories, 22 gm carbs, 6 gm fiber, 45 gm protein)

Cube ½ med potato (per person – ½ size of woman’s fist ), cook in microwave 3-4 minutes Chop 1/4 bell pepper, 1 small broccoli bunch, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1.5 tbsp (per person) organic coconut oil in skillet. Once hot, add potatoes and sundried tomatoes (optional, not packed in oil). Cook for 2 minutes, then add vegetables. Cube 6 oz. chicken breast per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables & potatoes are tender, and chicken is cooked through. Add water as needed to keep from scorching. Add salt/pepper to taste.

***To reduce carbs, omit potatoes. Add add’l vegetables and a healthy fat option. Dinners with Recipes (See recipes beginning on page 102) 12) Salmon Dinner (500 calories, 35 gm carbs, 9 gm fiber, 45 gm protein)

1/3 cup cooked whole wheat couscous or rice with salt & pepper 1 – 6 oz. piece salmon per Fresh Herb Salmon Recipe 1 cup Broccoli pepper soup

***To reduce carbs, omit couscous/rice. Add add’l healthy fat option. 13) Chili Dinner (540 calories, 55 gm carbohydrates, 17 gm fiber, 34 gm protein) 1.5 cups Chicken Chili topped dollop of with plain yogurt 1 small baked sweet potato (size of ½ of woman’s fist, served under chili) Side salad with veggies, 2 Tbsp nuts, 1 Tbsp olive oil + vinegar/salt/pepper OR 2 tbsp dressing ***To reduce carbs, omit sweet potato. Add add’l healthy fat option. 14) Orange-Ginger Shrimp (540 calories, 42 gm carbs, 10 gm fiber, 35 gm protein)

2 Shrimp skewers ½ cup cooked couscous Unlimited steamed veggies w/ 1 Tbsp olive oil + 2 Tbsp nuts/seeds


15) Chicken Stew (540 calories, 48 gm carbs, 12 gm fiber, 50 gm protein) 1.5 cups chicken stew 1/3 cup cooked rice or couscous Unlimited Salad w/ 1 Tbsp olive oil + 2 Tbsp nuts + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit rice/couscous. Add add’l healthy fat option. 16) Baja Fish Tacos (555 calories, 48 gm carbs, 8 gm fiber, 26 gm protein) 2 fish tacos

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Unlimited side salad + ½ avocado + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option. 17) Honey and Spice Pork (506 calories, 42 gm carbs, 7 gm fiber, 37 gm protein)

1 Honey & Spice Pork Chop ½ small Baked Yam (size of ½ woman’s fist) Unlimited Green Beans Recipe + 1 Tbsp olive oil

***To reduce carbs, omit yam. Add add’l healthy fat option. 18) Spicy Pepper Shrimp (535 calories, 39gm carbs, 8 gm fiber, 43 gm protein)

1 ½ cups spicy pepper shrimp +1/2 avocado 1/3 cup cooked whole wheat couscous Unlimited Broccoli Pepper Soup ***To reduce carbs, omit couscous. Add add’l healthy fat option. 19) Orange Roughy (535 calories, 38 gm carbs, 10 gm fiber, 35 gm protein)

1 servings Orange Roughy (1/4 recipe) 1/3 cup cooked brown rice Unlimited Steamed veggies seasoned with salt, pepper, 2 Tbsp nuts + 1 Tbsp olive oil ***To reduce carbs, omit rice. Add add’l healthy fat option. 20) African Sweet Potato Stew w/ Beans (535 calories, 57 gm carbs, 12 gm fiber, 28 gm protein)

1 serving African Sweet Potato Stew + 2 Tbsp nuts Unlimited side salad (any vegetables) + 2 Tbsp nuts + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing


6 ounce serving Nut Encrusted Chicken (size of 1.5 deck of cards) Unlimited steamed veggies + 1 tsp olive oil


1 6 oz. serving flank steak

1 small baked sweet potato (size of ½ man’s fist)

Unlimited steamed veggies + 1 tsp olive oil


unlimited salad w/1 Tbsp olive oil + 2 Tbsp nuts + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option.

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Late Evening: Relaxed and Light! Optional Dessert: (~150 calories) These calories can be “wasted” at anytime during the day – do not feel guilty about them, but, also, do not overindulge.


calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + 1 tsp honey, if desired (170-190

calories, 25 grams carbs, 5-7 gm fiber, 10-20 grams protein)

2) 1 oz. 70%+ cocoa dark chocolate (150 calories, 18 gm carbs, 1 gm fiber, 3 gm protein)

3) 1/2 oz. 70%+ cocoa dark chocolate + 2 Tbsp nuts (155 calories, 9 gm carbs, 3 gm fiber, 5 gm protein)

4) 1/2 cup any ice-cream (120-150 calories, 25 gm carbs, 0 gm fiber, 1 gm protein)

5) 150 calories of any snack-sized candy bar – look on label for serving amount

6) 1 piece fruit + ½ ounce cheese OR 2 tbsp nuts or 1 Tbsp nutbutter (145 calories, 15 gm carbs, 5 gm

fiber, 4 gm protein)

7) 3 cups light popcorn or light kettle popcorn (120 calories, 19 gm carbs, 4 gm fiber, 5 gm protein)


140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water (~150 calories, 13-20 gm carbs, 1-4 gm

fiber, 15-20 gm protein)

9) 1 (6 oz.) glass wine (150 calories, 5 gm carbs, 0 gm protein)

10) 1 (12 oz.) regular or light beer (up to 150 calories, 13 gm carbs, 2 gm protein)

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1) 6 oz. Greek yogurt + 2 Tbsp cup nuts + 2 Tbsp Chia Seeds + 1 piece of fruit OR 1 cup berries OR ½

banana + 1 Tbsp organic honey (395 calories, 44 gm carbs, 7 gm fiber, 12 gm protein) 2) 2 hard-boiled, scrambled, or fried eggs (cage free, extra omega-3 fats) + any vegetables + 1 oz.

cheese + salsa (optional) + 1/8 avocado + 1 piece/cup fruit (~395 calories, 25 gm carbs, 6 gm fiber, 25 gm protein)

3) Smoothie with 1 cup frozen berries, ½ small banana, 1 cup spinach or kale, 2 Tbsp ground flaxseeds or chia seeds, 1 Tbsp coconut oil, 1 scoop protein powder, ½ cup milk, ice (water as needed for thinning) (~400 kcal, 40 gm CHO, 8 gm fiber, 26 gm protein)

4) 1/2 cup (uncooked) steel-cut oatmeal cooked in 4 oz. of milk (add water if needed) + 4 oz. Greek yogurt added (can be stirred in after cooking) + 2 Tbsp ground flaxseeds/chia seeds + ½ cup or ½ piece fruit + 2 Tbsp nuts (~425 calories, 50 gm carbs, 15 gm fiber, 16 gm protein)

a. or 150% of this Overnight Chia Oat recipe:

http://www.apexnutritionllc.com/fuelrightblog/2012/10/02/tuesdays-healthy-fuel-

recipe-chia-for-health-endurance-and-overnight-chia-oats/




8) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein): 1-2 scooops shake powder + 6 oz. plain Greek yogurt, milk OR non-dairy milk 2 Tbsp flaxseeds or chia seeds + 4-8 oz. water (as needed based on use of yogurt vs. milk. Blend or mix well in jar) + 1/3 avocado (415 calories, 35 gm carbs, 14 gm fiber, 33 gm protein)








43


Online Blog: 13) Protein Power Brownies:

http://www.apexnutritionllc.com/fuelrightblog/2012/10/16/tuesdays-healthy-fuel-recipe-

brownie-protein-bar-and-reviews/



Morning Snack - Eat Portioned Healthy Snacks - No Grazing! Choose one of the following for ~200 calories:

1) 4 oz. plain organic Greek yogurt + ½ cup berries + 1 Tbsp organic honey + vanilla and/or cinnamon (to taste) (210 calories, 165 calories, 29 gm carbs, 2 gm fiber, 4 gm protein)

2) 1 piece of fruit OR 1 cup berries or melon OR ½ banana + a. 3 tbsp nuts b. 1.5 Tbsp peanut butter c. ¾ cup cottage cheese or plain Greek yogurt d. 2 string cheese e. 2 hard-boiled egg

(200 calories, 15 gm carbs, 4-6 gm fiber, 6-16 gm protein) 3) 1/3 cup nuts such as cashews, almonds or Brazilian nuts (215 calories, 10 gm carbs, 6 gm fiber, 8

gm protein) 4) KIND (+Protein preferred), Odwalla Bar, LARA, Nature’s Valley PROTEIN Granola bar or Kashi

bar (~150-200 calories, 20 gm carbs, 4 gm fiber, 8 gm protein) – OR other protein bar 5) Protein Shake: 1 cup berries + 1 scoop protein powder or 4 oz. Greek yogurt (10-20 grams/100

calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + 1 tsp organic honey, if desired (170-200 calories, 25 grams carbs, 5-7 gm fiber, 10-20 grams protein)

6) 50% any smoothie listed @ breakfast 7) Red bell pepper slices + 1/2 cup hummus or guacamole(185 calories, 30 gm carbs, 6 gm fiber, 8

gm protein) 8) 1 cup organic edamame (peeled) (189 calories, 15 gm carbs, 8 gm fiber, 16 gm protein) 9) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops

to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water or 4 oz. milk. (~190 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

Power Lunches: Keep energy up! (~550 calories) 32 oz. add’l water by 5:00 ***To make these sandwiches grain-free, simply use large lettuce leaves in place of bread OR make into a “bowl lunch” without bread. Then, add ¼ avocado, 2 Tbsp nuts, or 1 Tbsp olive, avocado, or coconut oil.

1) Leftovers/Restaurant/My Fit Foods: 4-6 oz. chicken, fish or other meat + ½ cup cooked wild or brown rice, quinoa, pasta or small tortilla OR 1 yam OR 1 large piece fruit (1.5 cups) + unlimited vegetables + 2 Tbsp dressing (550 calories, 40 gm carbohydrates, 8 gm fiber, 44 gm protein) 4-6 oz. meat = 1.5-2 decks of cards, 1/2 cup grain = ½ baseball, 2 Tbsp dressing = ping-pong ball








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2) LEFTOVERS VEGETARIAN: 150-200 calories worth of vegetarian protein – ie. 1.5 cups any combo organic tofu, beans/lentils, quinoa + 1 piece fruit OR 1 3-4” baked yam, unlimited fresh or cooked vegetables + ½ avocado + 1 Tbsp olive oil or coconut oil (~555 calories…variable, see dinner nutrients)

3) 1 sandwich w/ 2 slices whole grain bread OR 1 whole wheat pita, OR 1 whole wheat tortilla + 4

oz. lean meat, 1 oz. cheese, 1-2 Tbsp light mayo or dressing, mustard, any veggies + ¼ avocado +

1 piece of fruit OR 1 cup berries or melon OR ½ banana + 1 carrot (535 calories, 45 gm carbs, 8

gm fiber, 37 gm protein)

4) Smoothie with 1 cup berries, 1 small banana (6” or less), 8 oz. Greek yogurt OR 2 scoop whey protein, 1 cup spinach, kale or other greens, 2 Tbsp flax or Chia, 1.5 Tbsp organic coconut oil, ice and water as needed ((550 calories, 43 gm carbs, 12 gm fiber, 25 gm protein)

5) 1 ½ cups large salad with any vegetables + 4 oz. lean chicken OR 2 eggs OR 1 can tuna OR ¼ cup nuts + 1.5 Tbsp olive oil + vinegar/salt/pepper OR 3 Tbsp fat-free dressing + 1 ounce cheese (size of 4 game die) OR 1 hard-boiled egg added to salad + ¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (510 calories, 30 gm carbs, 7 gm fiber, 33 gm protein)

6) ½ sandwich with 1 slice whole wheat bread OR ½ whole wheat pita OR ½ whole wheat tortilla + 1 can tuna, 1-2 tbsp fat-free mayo, mustard, 1 oz. cheese, spinach, tomato slices + ¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (530 calories, 35 gm carbs, 11 gm fiber, 33 gm protein)

7) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla + 2 Tbsp natural peanut butter, 1 Tbsp jelly or honey + 1 piece of fruit OR 1 cup berries or melon OR ½ banana + ½ bell pepper, cut into strips OR 1 carrot + 3 Tbsp nuts (535 calories, 52 gm carbs, 10 gm fiber, 10 gm protein)

8) 1 slice bread OR ½ whole wheat pita, OR ½ whole wheat tortilla with 2 tbsp peanut butter and 1 small sliced banana + salad + 3 Tbsp nuts + with 2 T fat-free dressing (look for <=50 calories/2Tbsp) (~530 calories, 51 gm carbs, 9 gm fiber, 12 gm protein)



11) Other Restaurants – try to keep total to 500 calories or less! 12) Chipotle or Qdoba: A bowl with chicken or vegetables, beans (black or pinto), salsa, and

guacamole OR cheese (I’d rather see guacamole) (don’t add additional protein/fat add-ons) =

525-600 calories, 43-50 gm carbs, 8-18 gm fiber, 35-39 gm protein

(http://www.chipotlefan.com/index.php?id=nutrition_calculator,

http://www.qdoba.com/calculator.aspx )

13) Panera: You pick 2: ½ chicken salad & ½ turkey sandwich? – use calculator @

http://www.paneranutrition.com/



http://www.chipotlefan.com/index.php?id=nutrition_calculator

http://www.qdoba.com/calculator.aspx


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Afternoon Snack: Choose one of the following for ~200 calories:

1) 4 oz. plain organic Greek yogurt + ½ cup berries + 1 Tbsp organic honey + vanilla and/or

cinnamon (to taste) (210 calories, 165 calories, 29 gm carbs, 2 gm fiber, 4 gm protein)

2) 1 piece of fruit OR 1 cup berries or melon OR ½ banana + a. 3 tbsp nuts b. 1.5 Tbsp peanut butter c. ¾ cup cottage cheese or plain Greek yogurt d. 2 string cheese e. 2 hard-boiled egg

i. (200 calories, 15 gm carbs, 4-6 gm fiber, 6-16 gm protein)

3) 1/3 cup nuts such as cashews, almonds or Brazilian nuts (215 calories, 10 gm carbs, 6 gm fiber, 8 gm protein)

4) KIND (+Protein preferred), Odwalla Bar, LARA, Nature’s Valley PROTEIN Granola bar or Kashi bar (~150-200 calories, 20 gm carbs, 4 gm fiber, 8 gm protein) – OR other protein bar



gm protein) 8) 1 cup organic edamame (peeled) (189 calories, 15 gm carbs, 8 gm fiber, 16 gm protein) 9) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops

to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water or 4 oz. milk. (~190 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)








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1 Plate Veggies



48



Vegetarian: 2 cups total any combination of organic tofu, beans/lentils, quinoa, sweet potato, protein substitute

Unlimited fresh, frozen, sauteed vegetables w/ 1 Tbsp olive oil + unlimited vinegar + salt/pepper ½ medium avocado 3 Tbsp nuts/seeds If using as pre-training or recovery, keep grains/carbs in options below OR add 1 cup cooked pasta, rice, or 1 4-6” sweet potato (~650 calories, 20 gm carbs, 8 gm fiber, 45 gm protein) ***No add’l fat add-on needed Other “Light at Night” Recipes: Asian Lettuce Wraps, Spicy Tacos, Grilled Beer-Can Chicken, Caribbean Jerk Chicken, Spaghetti Squash Swap, Zucchini Pasta, 2-Minute Curry, Curry Coconut Shrimp/Chicken, Honey Mustard Dressing over Protein Add 8 oz. milk, 1 oz. cheese, ¼ cup coconut milk, ¼ avocado OR 3 Tbsp nuts/seeds to any of the following: 1) Salmon Salad (540 calories, 35 gm carbs, 8 gm fiber, 38 gm protein) 6 oz. of salmon grilled or broiled with lemon & herbs of choice Cover plate with layer of fresh, washed, greens, spinach, tomatoes, and broccoli Add 1/3 cup cooked whole wheat pasta. Place salmon on top of pasta. Top with 1/2 oz. feta cheese Dress entire salad with 1 Tbsp olive oil + vinegar/salt/pepper OR 3 tbsp dressing of choice, preferably <50 kcal per 2 tbsp. ***To reduce carbs, omit pasta. Add add’l healthy fat option. 2) Chicken hummus or just Hummus wraps – (w/ chicken…540 calories, 55 gm carbs, 10 gm fiber, 36 gm protein) 1 whole-wheat pita, warmed




Unlimited Spinach or lettuce Chopped tomatoes Side salad with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, wrap chicken and hummus in large lettuce leaves or spinach leaves and add extra healthy fat

3) Pork Dinner (535 calories, 52 gm carbs, 7 gm fiber, 46 gm protein) 6 oz. Grilled Lean Pork + 1 Tbsp BBQ Sauce 2/3 cup cooked brown or wild rice (tip: make a lot of rice at once and freeze family sized portions…then, thaw and reheat for use) w/ Salt/Pepper 3/4 cup steamed veggies with salt/pepper/herbs (try steaming in dish with ¼” water in microwave)

***To reduce carbs, omit rice and add extra healthy fat to dinner











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4) Pasta dinner (with beef…500 calories, 42 gm carbs, 7 gm fiber, 39 gm protein)


½ cup pasta sauce or 1 Tbsp extra virgin olive oil, salt, pepper, herbs Unlimited salad on side with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing


1 whole-wheat tortilla (look for ~150 calories or less), warmed ½ cup refried beans, 6 oz. lean ground beef (or if no beef, ½ cups warmed black beans) 1 oz. cheese melted on top + salsa/green chili as desired ½ bell pepper, broccoli floret, snap peas, and other vegetables sautéed with olive oil cooking

Spray (unlimited) ***To reduce carbs, have burrito bowl and omit tortilla. Can add 1/3 avocado, or 2-3 Tbsp guacamole. 6) Tuna Melt Dinner (535 calories, 35 gm carbs, 9 gm fiber, 36 gm protein) 2 slices whole-wheat toast with 1 tsp olive oil 1 can tuna mixed with 2 tbsp mayo, mustard 1 oz. cheese Grilled on skillet like a “grilled cheese” Salad on side w/ ½ avocado + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce grains, omit bread and eat tuna/cheese on top of salad. Add add’l healthy fat option. 7) Hamburger or Garden Burger Dinner (~550 kcals, 35 gm carbs, 7 gm fiber, 39 gm protein)

1 Garden burger or grilled hamburger made with: 6 oz. lean beef (or Garden burger) + 1 whole wheat bun + 1/2 avocado + mayo, mustard, ketchup (if desired)

Side salad w/ any vegetables + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit bun. Add add’l healthy fat option. 8) Chicken Strip Dinner – (520 calories, 40 gm carbs, 7 gm fiber, 46 gm protein)

6 oz. chicken breast or thigh per person, cup into long strips and grilled, 1 Tbsp BBQ Sauce ½ cup cooked brown rice w/ 1 tsp olive oil/Salt/Pepper Unlimited steamed veggies (try steaming in dish with ¼ “ water in microwave) with 1 Tbsp olive oil/Salt/Pepper


Grill 5 oz. chicken OR 1 large portabella mushroom and bell pepper strips (about ¼ of bell pepper) per person Mix 1 tbsp plain yogurt w/ 1 Tbsp olive oil + vinegar/salt/pepper OR 2 tbsp favorite dressing per person Once chicken is done, place it on ½ whole wheat bun (look for <=160 calories/bun) Top with 1/2 an avocado, sliced. Layer on bell pepper strips. Spread yogurt mix on top half of bun and top sandwich and grill until warmed throughout



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Serve with side salad with 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing (any vegetables are fine on salad).

***To reduce carbs, omit bun. Add add’l healthy fat option. 10) Tofu and Rice Stir-Fry (430 calories, 45 gm carbs, 9 gm fiber, 18 gm protein) Cook rice, store extra servings.

Chop 1/4 bell pepper, 1 small broccoli bunch, ½ cup snap peas, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1.5 tbsp (per person) organic coconut oil in skillet or wok. Once hot, add vegetables. After ~3 minutes, add 1/2 cup cooked rice. Cook for 2 add’l minutes. Cube ¾ cup firm tofu per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables are tender. Add water as needed to keep from scorching. Add light soy sauce, fresh ginger, garlic, and salt/pepper to taste.

***To reduce carbs, omit rice. Add add’l vegetables and healthy fat option. 11) Chicken and Potatoes Stir-Fry (475 calories, 22 gm carbs, 6 gm fiber, 38 gm protein) Cube ½ med potato (per person – ½ size of woman’s fist ), cook in microwave 3-4 minutes

Chop 1/4 bell pepper, 1 small broccoli bunch, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1.5 tbsp (per person) organic coconut oil in skillet. Once hot, add potatoes and sundried tomatoes (optional, not packed in oil). Cook for 2 minutes, then add vegetables. Cube 5 oz. chicken breast per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables & potatoes are tender, and chicken is cooked through. Add water as needed to keep from scorching. Add salt/pepper to taste.



***To reduce carbs, omit couscous/rice. Add add’l healthy fat option. 13) Chili Dinner (535 calories, 55 gm carbohydrates, 17 gm fiber, 26 gm protein) 1.5 cups Chicken Chili topped dollop of with plain yogurt 1 small baked sweet potato (size of ½ of woman’s fist, served under chili) Side salad with veggies, ¼ avocado, 1 Tbsp olive oil + vinegar/salt/pepper OR 2 tbsp dressing ***To reduce carbs, omit sweet potato. Add add’l healthy fat option. 14) Orange-Ginger Shrimp (458 calories, 42 gm carbs, 10 gm fiber, 30 gm protein)

2 Shrimp skewers ½ cup cooked couscous Unlimited steamed veggies w/ 1 Tbsp olive oil


15) Chicken Stew (455 calories, 48 gm carbs, 12 gm fiber, 44 gm protein) 1.5 cups chicken stew 1/3 cup cooked rice or couscous Unlimited Salad w/ 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit rice/couscous. Add add’l healthy fat option.

51

16) Baja Fish Tacos (535 calories, 48 gm carbs, 8 gm fiber, 26 gm protein) 2 fish tacos + ¼ avocado Unlimited side salad + ¼ avocado + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option. 17) Honey and Spice Pork (436 calories, 42 gm carbs, 7 gm fiber, 37 gm protein)

1 Honey & Spice Pork Chop ½ small Baked Yam (size of ½ woman’s fist) Unlimited Green Beans Recipe + ½ Tbsp olive oil



1 servings Orange Roughy (1/4 recipe) 1/3 cup cooked brown rice Unlimited Steamed veggies seasoned with salt, pepper, and 1 Tbsp olive oil ***To reduce carbs, omit rice. Add add’l healthy fat option. 20) African Sweet Potato Stew w/ Beans (525 calories, 57 gm carbs, 12 gm fiber, 20 gm protein)

1 serving African Sweet Potato Stew + 4 Tbsp nuts Unlimited side salad (any vegetables) + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing








unlimited salad w/1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option.

52


1) Protein Shake: 1 cup berries + 1 scoop protein powder or 4 oz. Greek yogurt (10-20 grams/100 calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + 1 tsp honey, if desired (170-190 calories, 25 grams carbs, 5-7 gm fiber, 10-20 grams protein)

2) 1 oz. 70%+ cocoa dark chocolate (150 calories, 18 gm carbs, 1 gm fiber, 3 gm protein) 3) 1/2 oz. 70%+ cocoa dark chocolate + 2 Tbsp nuts (155 calories, 9 gm carbs, 3 gm fiber, 5 gm

protein) 4) 1/2 cup any ice-cream (120-150 calories, 25 gm carbs, 0 gm fiber, 1 gm protein) 5) 150 calories of any snack-sized candy bar – look on label for serving amount 6) 1 piece fruit + ½ ounce cheese OR 2 tbsp nuts or 1 Tbsp nutbutter (145 calories, 15 gm carbs, 5

gm fiber, 4 gm protein) 7) 3 cups light popcorn or light kettle popcorn (120 calories, 19 gm carbs, 4 gm fiber, 5 gm protein) 8) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops

to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water (~150 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

9) 1 (6 oz.) glass wine (150 calories, 5 gm carbs, 0 gm protein) 10) 1 (12 oz.) regular or light beer (up to 150 calories, 13 gm carbs, 2 gm protein)

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2200-2400

Daily Nutrition:

High Protein Breakfasts to Start the day! (~650 calories) Coffee or Tea okay 32 oz. water (by noon) +

1) Smoothie with 1 cup Greek yogurt, 1 cup frozen berries, 1 banana, 1 cup spinach, 2 Tbsp ground flaxseeds or Chia seeds, 1 Tbsp coconut oil, 1 scoops protein powder, 1 Tbsp organic honey, water/ice (~660 kcal, 75 gm CHO, 12 gm fiber, 34-54 gm protein)

2) 1 cup old-fashioned cooked oatmeal + ½ cup Greek yogurt + 2 Tbsp ground flaxseeds OR chia seeds + 1 piece of fruit OR 1 cup berries or melon OR ½ banana + 1 Tbsp organic honey, ¼ cup nuts (~630 calories, 52 gm carbs, 11 gm fiber, 12 gm protein)

3) 2 hard-boiled, scrambled, or fried eggs (cage free, extra omega-3 fats), 1 Tbsp olive oil+ ½ avocado, salsa (optional) + 1 piece of fruit OR 1 cup berries or melon OR ½ banana + ¼ cup nuts (~630 calories, 30 gm carbs, 10 gm fiber, 22 gm protein)

4) 4 oz. Greek yogurt + ¼ cup nuts + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (305 calories, 29 gm carbs, 7 gm fiber, 12 gm protein)

5) Nut cereal: Place 3 Tablespoon sliced almonds and 3 Tablespoon chopped walnuts in baking dish or flat-bottomed bowl with 1 tsp extra virgin coconut oil. Cook on high for 2 minutes in microwave. Stir in 2 Tablespoon Chia seeds or flaxseeds, 1 teaspoon cinnamon, and 1 Tbsp organic honey. Stir until well mixed. Cook on high for 2 minutes. Stir well. Serve with 1 cup milk mixed with 1 scoop whey protein and 1 cup fresh or frozen berries. (~630 calories, 45 gm carbs, 14gm fiber, 28 gm protein)

6) Mellow Citrus Smoothie: 4 oz. organic Greek yogurt, ½ medium peeled orange or grapefruit, ½ cup fresh or frozen berries, 2 Tablespoon Chia seeds or flaxseeds, 1 cup spinach, 1 scoop undenatured whey protein powder (15-20 grams), 2 Tbsp organic coconut oil, and 1 Tbsp organic honey or agave. Process until smooth (~625 calories, 50 gm carbs, 14 gm fiber, 30 gm protein)

7) Almond Butter Smoothie: Mix 1 cup strawberries, 2 Tablespoon almond butter (or 2 Tbsp almonds), ½ cup plain organic Greek yogurt, 2 Tablespoon Chia seeds or flaxseeds, 1 cup spinach, 1 scoop undenatured whey protein powder, and 1 Tbsp organic coconut oil, ice and Stevia to taste. Process until smooth. (630 calories, 29 gm carbs, 9 gm fiber, 46 gm fiber)

8) Odwalla Bar KIND or LARA bar (up to 240 calories and 35 gm carbs/serving) + 2 hard-boiled eggs + 1 piece of fruit OR 1 cup berries or melon OR ½ banana + ½ avocado (560 calories, 55 gm carbs, 13 gm fiber, 22 gm protein)


10) Make almond flour waffles; http://allrecipes.com/recipe/almond-flour-waffles/ Top one medium waffle with 4 oz cottage cheese or Greek yogurt + 2 Tbsp melted organic coconut oil + 1 cup berries + 1 Tbsp organic honey or maple. (~605 calories, 55 gm carbs, 7 gm fiber, 15 gm protein) Online Blog:

11) Protein Power Brownies:

http://www.apexnutritionllc.com/fuelrightblog/2012/10/16/tuesdays-healthy-fuel-recipe-

brownie-protein-bar-and-reviews/ - 2 brownies + 12 oz. milk or 1 cup Greek yogurt + 1 banana

(630 calories, 69 gm carbs, 10 gm fiber, 30-40 gm protein)




54

12) Protein Power Muffins: http://www.apexnutritionllc.com/fuelrightblog/2012/03/13/tuesdays-healthy-fuel-recipe-gluten-free-power-muffins/ 2 muffins + 8 oz. milk or ¾ cup Greek yogurt + 1 small banana or 1 cup fruit (630 calories, 47 gm carbs, 10 gm fiber, 24-34 gm protein)

13) Power Pancakes: http://www.apexnutritionllc.com/fuelrightblog/2012/10/30/tuesdays-healthy-fuel-recipe-whole-food-power-pancakes/ 1 pancake recipe topped with 1 cup Greek yogurt OR 1 cup cottage cheese OR ¼ cup nuts + 1 Tbsp real maple or organic honey (~635 calories, 60 gm carb, 12 gm fiber, 31-41 gm protein)

Morning Snack - Eat Portioned Healthy Snacks - No Grazing! Choose one of the following for ~200 calories:

1) 4 oz. plain organic Greek yogurt + ½ cup berries + 1 Tbsp organic honey + vanilla and/or

cinnamon (to taste) (210 calories, 165 calories, 29 gm carbs, 2 gm fiber, 4 gm protein) 2) 1 piece of fruit OR 1 cup berries or melon OR ½ banana +

a. 3 tbsp nuts b. 1.5 Tbsp peanut butter c. ¾ cup cottage cheese or plain Greek yogurt d. 2 string cheese e. 2 hard-boiled egg

(200 calories, 15 gm carbs, 4-6 gm fiber, 6-16 gm protein) 3) 1/3 cup nuts such as cashews, almonds or Brazilian nuts (215 calories, 10 gm carbs, 6 gm fiber, 8

gm protein) 4) KIND (+Protein preferred), Odwalla Bar, LARA, Nature’s Valley PROTEIN Granola bar or Kashi

bar (~150-200 calories, 20 gm carbs, 4 gm fiber, 8 gm protein) – OR other protein bar 5) Protein Shake: 1 cup berries + 1 scoop protein powder or 4 oz. Greek yogurt (10-20 grams/100

calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + 1 tsp organic honey, if desired (170-200 calories, 25 grams carbs, 5-7 gm fiber, 10-20 grams protein)


gm protein) 8) 1 cup organic edamame (peeled) (189 calories, 15 gm carbs, 8 gm fiber, 16 gm protein) 9) 8 oz. chocolate milk made with organic chocolate milk + ½ scoop protein powder or my

homemade syrup + ½ scoop protein powder OR protein shake such as EAS or Muscle Milk with 150-200 calories, <=15 gm carbs, 15+ grams protein): http://www.apexnutritionllc.com/fuelrightblog/2012/05/15/tuesdays-healthy-fuel-recipe-homemade-chocolate-syrup-for-chocolate-milk-recovery/

10) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water or 4 oz. milk. (~190 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

Power Lunches: Keep energy up! (~550 calories) 32 oz. add’l water by 5:00 ***To make these sandwiches grain-free, simply use large lettuce leaves in place of bread OR make into a “bowl lunch” without bread. Then, add ¼ avocado, 2 Tbsp nuts, or 1 Tbsp olive, avocado, or coconut oil.

1) Leftovers/Restaurant/My Fit Foods: 4-6 oz. chicken, fish or other meat + ½ cup cooked wild or brown rice, quinoa, pasta or small tortilla OR 1 yam OR 1 large piece fruit (1.5 cups) + unlimited vegetables + 2 Tbsp dressing (550 calories, 40 gm carbohydrates, 8 gm fiber, 44 gm protein) 4-6 oz. meat = 1.5-2 decks of cards, 1/2 cup grain = ½ baseball, 2 Tbsp dressing = ping-pong ball





http://www.apexnutritionllc.com/fuelrightblog/2012/05/15/tuesdays-healthy-fuel-recipe-homemade-chocolate-syrup-for-chocolate-milk-recovery/


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2) LEFTOVERS VEGETARIAN: 150-200 calories worth of vegetarian protein – ie. 1.5 cups any combo organic tofu, beans/lentils, quinoa + 1 piece fruit OR 1 3-4” baked yam, unlimited fresh or cooked vegetables + ½ avocado + 1 Tbsp olive oil or coconut oil (~555 calories…variable, see dinner nutrients)

3) 1 sandwich w/ 2 slices whole grain bread OR 1 whole wheat pita, OR 1 whole wheat tortilla + 4 oz. lean meat, 1 oz. cheese, 1-2 Tbsp light mayo or dressing, mustard, any veggies + ¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana + 1 carrot (535 calories, 45 gm carbs, 8 gm fiber, 37 gm protein)

4) Smoothie with 1 cup berries, 1 small banana (6” or less), 8 oz. Greek yogurt OR 2 scoop whey protein, 1 cup spinach, kale or other greens, 2 Tbsp flax or Chia, 1.5 Tbsp organic coconut oil, ice and water as needed ((550 calories, 43 gm carbs, 12 gm fiber, 25 gm protein)

5) 1 ½ cups large salad with any vegetables + 4 oz. lean chicken OR 2 eggs OR 1 can tuna OR ¼ cup nuts and 1.5 Tbsp olive oil + vinegar/salt/pepper OR 3 Tbsp fat-free dressing + 1 ounce cheese (size of 4 game die) OR 1 hard-boiled egg added to salad + ¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (510 calories, 30 gm carbs, 7 gm fiber, 33 gm protein)

6) ½ sandwich with 1 slice whole wheat bread OR ½ whole wheat pita OR ½ whole wheat tortilla + 1 can tuna, 1-2 tbsp fat-free mayo, mustard, 1 oz. cheese, spinach, tomato slices + ¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (530 calories, 35 gm carbs, 11 gm fiber, 33 gm protein)

7) ½ sandwich w/ 1 slice whole wheat bread OR ½ whole wheat pita, OR ½ whole wheat tortilla + 2 Tbsp natural peanut butter, 1 Tbsp jelly or honey + 1 piece of fruit OR 1 cup berries or melon OR ½ banana + ½ bell pepper, cut into strips OR 1 carrot + 3 Tbsp nuts (535 calories, 52 gm carbs, 10 gm fiber, 10 gm protein)

8) 1 slice bread OR ½ whole wheat pita, OR ½ whole wheat tortilla with 2 tbsp peanut butter and 1 small sliced banana + salad + 3 Tbsp nuts + with 2 T fat-free dressing (look for <=50 calories/2Tbsp) (~530 calories, 51 gm carbs, 9 gm fiber, 12 gm protein)



11) Other Restaurants – try to keep total to 500 calories or less! Chipotle or Qdoba: A bowl with chicken or vegetables, beans (black or pinto), salsa, and guacamole OR

cheese (I’d rather see guacamole) (don’t add additional protein/fat add-ons) = 525-600 calories, 43-50 gm carbs, 8-18 gm fiber, 35-39 gm protein (http://www.chipotlefan.com/index.php?id=nutrition_calculator, http://www.qdoba.com/calculator.aspx )

Panera: You pick 2: ½ chicken salad & ½ turkey sandwich? – use calculator @ http://www.paneranutrition.com/

General Out to eat or leftovers: Meal with 4-6 oz. meat + 1/3-2/3 cup cooked grain OR 1 piece of friut + salad (any vegetables) w/ 2

Tbsp light dressing (~410 calories, 27 gm carbs, 5 gm fiber, 33 gm protein) – then add add-on 4 oz. meat = 1.5 decks of cards OR computer mouse, 1/3-1/2 cup grain = 1/3 size your fist, 2 Tbsp

dressing = ping-pong ball 12) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to =

140-170 calories, 13-20 gm carbs, 15-20 gm protein): 1-2 scooops shake powder + 6 oz. plain Greek

yogurt, milk OR non-dairy milk 2 Tbsp flaxseeds or chia seeds + 4-8 oz. water (as needed based on

http://www.chipotlefan.com/index.php?id=nutrition_calculator

http://www.qdoba.com/calculator.aspx


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use of yogurt vs. milk. Blend or mix well in jar) + ½ avocado (455 calories, 35 gm carbs, 14 gm fiber,

33 gm protein)


Afternoon Snack: Choose one of the following for ~200 calories:

1) 4 oz. plain organic Greek yogurt + ½ cup berries + 1 Tbsp organic honey + vanilla and/or cinnamon (to taste) (210 calories, 165 calories, 29 gm carbs, 2 gm fiber, 4 gm protein)

2) 1 piece of fruit OR 1 cup berries or melon OR ½ banana + a. 3 tbsp nuts b. 1.5 Tbsp peanut butter c. ¾ cup cottage cheese or plain Greek yogurt d. 2 string cheese e. 2 hard-boiled egg (200 calories, 15 gm carbs, 4-6 gm fiber, 6-16 gm protein)

3) 1/3 cup nuts such as cashews, almonds or Brazilian nuts (215 calories, 10 gm carbs, 6 gm fiber, 8 gm protein)

4) KIND (+Protein preferred), Odwalla Bar, LARA, Nature’s Valley PROTEIN Granola bar or Kashi bar (~150-200 calories, 20 gm carbs, 4 gm fiber, 8 gm protein) – OR other protein bar


6) 50% any smoothie listed @ breakfast 7) Red bell pepper slices + 1/2 cup hummus or guacamole(185 calories, 30 gm carbs, 6 gm fiber, 8 gm

protein) 8) 1 cup organic edamame (peeled) (189 calories, 15 gm carbs, 8 gm fiber, 16 gm protein) 9) 8 oz. chocolate milk made with organic chocolate milk + ½ scoop protein powder or my homemade

syrup + ½ scoop protein powder OR protein shake such as EAS or Muscle Milk with 150-200 calories, <=15 gm carbs, 15+ grams protein): http://www.apexnutritionllc.com/fuelrightblog/2012/05/15/tuesdays-healthy-fuel-recipe-homemade-chocolate-syrup-for-chocolate-milk-recovery/

10) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water or 4 oz. milk. (~190 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)



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1 Plate Veggies










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Vegetarian: 2 cups total any combination of organic tofu, beans/lentils, quinoa, sweet potato, protein substitute

Unlimited fresh, frozen, sauteed vegetables w/ 1 Tbsp olive oil + unlimited vinegar + salt/pepper ½ medium avocado 3 Tbsp nuts/seeds If using as pre-training or recovery, keep grains/carbs in options below OR add 1 cup cooked pasta, rice, or 1 4-6” sweet potato (~650 calories, 20 gm carbs, 8 gm fiber, 45 gm protein) ***No add’l fat add-on needed Other “Light at Night” Recipes: Asian Lettuce Wraps, Spicy Tacos, Grilled Beer-Can Chicken, Caribbean Jerk Chicken, Spaghetti Squash Swap, Zucchini Pasta, 2-Minute Curry, Curry Coconut Shrimp/Chicken, Honey Mustard Dressing over Protein Add 8 oz. milk, 1 oz. cheese, ¼ cup coconut milk, ¼ avocado OR 3 Tbsp nuts/seeds to any of the following: 1) Salmon Salad (540 calories, 35 gm carbs, 8 gm fiber, 38 gm protein) 6 oz. of salmon grilled or broiled with lemon & herbs of choice Cover plate with layer of fresh, washed, greens, spinach, tomatoes, and broccoli Add 1/3 cup cooked whole wheat pasta. Place salmon on top of pasta. Top with 1/2 oz. feta cheese Dress entire salad with 1 Tbsp olive oil + vinegar/salt/pepper OR 3 tbsp dressing of choice, preferably <50 kcal per 2 tbsp. ***To reduce carbs, omit pasta. Add add’l healthy fat option. 2) Chicken hummus or just Hummus wraps – (w/ chicken…540 calories, 55 gm carbs, 10 gm fiber, 36 gm protein) 1 whole-wheat pita, warmed




Unlimited Spinach or lettuce Chopped tomatoes Side salad with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, wrap chicken and hummus in large lettuce leaves or spinach leaves and add extra healthy fat

3) Pork Dinner (535 calories, 52 gm carbs, 7 gm fiber, 46 gm protein) 6 oz. Grilled Lean Pork + 1 Tbsp BBQ Sauce 2/3 cup cooked brown or wild rice (tip: make a lot of rice at once and freeze family sized portions…then, thaw and reheat for use) w/ Salt/Pepper 3/4 cup steamed veggies with salt/pepper/herbs (try steaming in dish with ¼” water in microwave)

***To reduce carbs, omit rice and add extra healthy fat to dinner











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4) Pasta dinner (with beef…500 calories, 42 gm carbs, 7 gm fiber, 39 gm protein)


½ cup pasta sauce or 1 Tbsp extra virgin olive oil, salt, pepper, herbs Unlimited salad on side with any veggies + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing


1 whole-wheat tortilla (look for ~150 calories or less), warmed ½ cup refried beans, 6 oz. lean ground beef (or if no beef, ½ cups warmed black beans) 1 oz. cheese melted on top + salsa/green chili as desired ½ bell pepper, broccoli floret, snap peas, and other vegetables sautéed with olive oil cooking

Spray (unlimited) ***To reduce carbs, have burrito bowl and omit tortilla. Can add 1/3 avocado, or 2-3 Tbsp guacamole. 6) Tuna Melt Dinner (535 calories, 35 gm carbs, 9 gm fiber, 36 gm protein) 2 slices whole-wheat toast with 1 tsp olive oil 1 can tuna mixed with 2 tbsp mayo, mustard 1 oz. cheese Grilled on skillet like a “grilled cheese” Salad on side w/ ½ avocado + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce grains, omit bread and eat tuna/cheese on top of salad. Add add’l healthy fat option. 7) Hamburger or Garden Burger Dinner (~550 kcals, 35 gm carbs, 7 gm fiber, 39 gm protein)

1 Garden burger or grilled hamburger made with: 6 oz. lean beef (or Garden burger) + 1 whole wheat bun + 1/2 avocado + mayo, mustard, ketchup (if desired)

Side salad w/ any vegetables + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit bun. Add add’l healthy fat option. 8) Chicken Strip Dinner – (520 calories, 40 gm carbs, 7 gm fiber, 46 gm protein)

6 oz. chicken breast or thigh per person, cup into long strips and grilled, 1 Tbsp BBQ Sauce ½ cup cooked brown rice w/ 1 tsp olive oil/Salt/Pepper Unlimited steamed veggies (try steaming in dish with ¼ “ water in microwave) with 1 Tbsp olive oil/Salt/Pepper


Grill 5 oz. chicken OR 1 large portabella mushroom and bell pepper strips (about ¼ of bell pepper) per person. Mix 1 tbsp plain yogurt w/ 1 Tbsp olive oil + vinegar/salt/pepper OR 2 tbsp favorite dressing per person Once chicken is done, place it on ½ whole wheat bun (look for <=160 calories/bun) Top with 1/2 an avocado, sliced. Layer on bell pepper strips. Spread yogurt mix on top half of bun and top sandwich and grill until warmed throughout Serve with side salad with 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing (any vegetables are fine on salad).



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***To reduce carbs, omit bun. Add add’l healthy fat option. 10) Tofu and Rice Stir-Fry (430 calories, 45 gm carbs, 9 gm fiber, 18 gm protein) Cook rice, store extra servings. Chop 1/4 bell pepper, 1 small broccoli bunch, ½ cup snap peas, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1.5 tbsp (per person) organic coconut oil in skillet or wok. Once hot, add vegetables. After ~3 minutes, add 1/2 cup cooked rice. Cook for 2 add’l minutes.

Cube ¾ cup firm tofu per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables are tender. Add water as needed to keep from scorching. Add light soy sauce, fresh ginger, garlic, and salt/pepper to taste.

***To reduce carbs, omit rice. Add add’l vegetables and healthy fat option. 11) Chicken and Potatoes Stir-Fry (475 calories, 22 gm carbs, 6 gm fiber, 38 gm protein) Cube ½ med potato (per person – ½ size of woman’s fist ), cook in microwave 3-4 minutes

Chop 1/4 bell pepper, 1 small broccoli bunch, and 1 med carrot per person. Cook in microwave 3 minutes. Pour 1.5 tbsp (per person) organic coconut oil in skillet. Once hot, add potatoes and sundried tomatoes (optional, not packed in oil). Cook for 2 minutes, then add vegetables. Cube 5 oz. chicken breast per person. Add to skillet. Continue to stir contents to keep from scorching and until vegetables & potatoes are tender, and chicken is cooked through. Add water as needed to keep from scorching. Add salt/pepper to taste.



***To reduce carbs, omit couscous/rice. Add add’l healthy fat option. 13) Chili Dinner (535 calories, 55 gm carbohydrates, 17 gm fiber, 26 gm protein) 1.5 cups Chicken Chili topped dollop of with plain yogurt 1 small baked sweet potato (size of ½ of woman’s fist, served under chili) Side salad with veggies, ¼ avocado, 1 Tbsp olive oil + vinegar/salt/pepper OR 2 tbsp dressing ***To reduce carbs, omit sweet potato. Add add’l healthy fat option. 14) Orange-Ginger Shrimp (458 calories, 42 gm carbs, 10 gm fiber, 30 gm protein)

2 Shrimp skewers, ½ cup cooked couscous Unlimited steamed veggies w/ 1 Tbsp olive oil


15) Chicken Stew (455 calories, 48 gm carbs, 12 gm fiber, 44 gm protein) 1.5 cups chicken stew, 1/3 cup cooked rice or couscous Unlimited Salad w/ 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit rice/couscous. Add add’l healthy fat option. 16) Baja Fish Tacos (535 calories, 48 gm carbs, 8 gm fiber, 26 gm protein) 2 fish tacos + ¼ avocado Unlimited side salad + ¼ avocado + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option.

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17) Honey and Spice Pork (436 calories, 42 gm carbs, 7 gm fiber, 37 gm protein) 1 Honey & Spice Pork Chop , ½ small Baked Yam (size of ½ woman’s fist) Unlimited Green Beans Recipe + ½ Tbsp olive oil



1 servings Orange Roughy (1/4 recipe) 1/3 cup cooked brown rice Unlimited Steamed veggies seasoned with salt, pepper, and 1 Tbsp olive oil ***To reduce carbs, omit rice. Add add’l healthy fat option. 20) African Sweet Potato Stew w/ Beans (525 calories, 57 gm carbs, 12 gm fiber, 20 gm protein)

1 serving African Sweet Potato Stew + 4 Tbsp nuts Unlimited side salad (any vegetables) + 1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing








unlimited salad w/1 Tbsp olive oil + vinegar/salt/pepper OR 2 Tbsp dressing ***To reduce carbs, omit tortillas and wrap in large lettuce leaves. Add add’l healthy fat option.

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calories) + 1 Tbsp chia seeds or ground flaxseeds ice/water + 1 tsp honey, if desired (170-190 calories, 25 grams carbs, 5-7 gm fiber, 10-20 grams protein)

2) 1 oz. 70%+ cocoa dark chocolate (150 calories, 18 gm carbs, 1 gm fiber, 3 gm protein) 3) 1/2 oz. 70%+ cocoa dark chocolate + 2 Tbsp nuts (155 calories, 9 gm carbs, 3 gm fiber, 5 gm

protein) 4) 1/2 cup any ice-cream (120-150 calories, 25 gm carbs, 0 gm fiber, 1 gm protein) 5) 150 calories of any snack-sized candy bar – look on label for serving amount 6) 1 piece fruit + ½ ounce cheese OR 2 tbsp nuts or 1 Tbsp nutbutter (145 calories, 15 gm carbs, 5

gm fiber, 4 gm protein) 7) 3 cups light popcorn or light kettle popcorn (120 calories, 19 gm carbs, 4 gm fiber, 5 gm protein) 8) 1 (6 oz.) glass wine (150 calories, 5 gm carbs, 0 gm protein) 9) 1 (12 oz.) regular or light beer (up to 150 calories, 13 gm carbs, 2 gm protein)

10) Any high-quality commercial “shake” such as DoTerra TrimShake, Shakeology, Vega, (use scoops to = 140-170 calories, 13-20 gm carbs, 15-20 gm protein) + water (~150 calories, 13-20 gm carbs, 1-4 gm fiber, 15-20 gm protein)

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Mix and Match Meal Plan Recipe Collection

Herbed Salmon 4 servings

(16oz) Salmon fillets 4 Tbsp Capers

1 tsp Dried Basil 2 cloves Garlic, minced 1 tsp Dried Oregano 4 wedges Fresh lemon 4 tsp Smart Balance Light Spread

Instructions: (prep: 5 minutes, Cook 12 minutes) 1. Prepare Broiler. 2. Place Salmon fillets in 13x9” baking dish. 3. Sprinkle with dried basil and oregano. 4. Place 1 tsp spread in the middle of each fillet. Sprinkle with capers and garlic. 5. Squeeze lemon wedge over each fillet and place wedge on fillet. 6. Cover dish with foil, cut vents in foil. 7. Broil ~7-10 minutes, until centers of fillets are done and flaky. Yield: 4 servings *** Note: Garlic may turn greenish-blue from acid in lemon juice. It is still fine to eat it!

Nutritional Info: (per serving) Calories: 235, Fat 13.5g, (satfat: 1.5), Carbs: 2.2g, Fiber: -, Protein: 28g

Vegetable Puree Soups – Broccoli Pepper Soup

2 Cups Chicken Broth 1 lb Broccoli ½ tsp Crushed Red Pepper 1 Cup Canned Fat Free Evaporated

Milk 1 med Onion, diced and/or Salt

1 clove Garlic, minced Fresh ground black pepper Instructions: (prep: 5 minutes, cook: 12 minutes)

1. Bring broth to a simmer, along with crushed red pepper, over med heat. 2. Once broth is heated, add onion and/or garlic. 3. While broth and onion/garlic are heating, chop off tough ends of broccoli and trim off any tough

edges of stalk. 4. Add prepared broccoli to broth. 5. Cover and simmer until veggie is tender, about 10 minutes. 6. Transfer mixture to blender or food processor. Add evaporated milk, if creamy soup desired.

Puree soup. 7. Return to pan and season to taste with salt and pepper. Thin with broth or water if too thick. 8. Reheat until soup starts to bubble. 9. If reheating after thawed, reheat in microwave until warmed through. Stir as needed.

Nutritional Info: (per serving) Calories: 122, Fat 0.3g, Carbs: 19g, Fiber: 2g, Protein: 6g,

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Chicken and Bean Crockpot Chili

1 lb boneless, skinless chicken breast, cut into 1 cubes 2 cans (14 1/2 ounces each) kidney beans 1 can (15 ounces) black beans 1 can (15 ounces) white beans 1 can (14 1/2 ounces) diced tomatoes, undrained 1 cup vegetable or beef broth 1 jar (7 ounces) roasted red peppers, drained and coarsely chopped 2 cans (6 ounces each) tomato paste 1 medium yellow or green bell pepper, coarsely chopped 2 tablespoons olive oil, divided 1/4 cup Chopped Onions 2 teaspoons Caribbean Jerk Seasoning , divided 1/2 teaspoon Minced Garlic

1. Cut chicken and drain beans; rinse and drain again. 2. Combine chicken, beans and remaining ingredients, except 1 tablespoon olive oil and 1 teaspoon Caribbean Jerk Seasoning in 3 1/2 or 4-quart crockery slow cooker; stir well. 3. Cover and cook on LOW setting for 8 hours; stir well. Stir in remaining 1 tablespoon olive oil and 1 teaspoon Caribbean Jerk Seasoning.

Calories: 228, Fat: 4 g, Cholesterol: 0 mg, Sodium: 885 mg, Carbohydrates: 37 g, Fiber: 12 g, Protein: 11

Orange-Ginger Shrimp Skewers

1/2 cup fresh orange juice (about 2 oranges) 2 tablespoons minced green onions 1 tablespoon minced peeled fresh ginger 1 tablespoon minced fresh cilantro 2 tablespoons rice vinegar 2 tablespoons low-sodium soy sauce 1 tablespoon vegetable oil 2 teaspoons grated orange rind 1 minced hot red chile (optional) 1 pound large shrimp, peeled and deveined 2 oranges, peeled, cut in half and quartered Cooking spray Combine first 9 ingredients in a bowl. Add shrimp; toss to coat. Cover and marinate in refrigerator 15 minutes.

Remove shrimp from dish, reserving marinade. Thread shrimp and orange quarters alternately onto each of 8 (8-inch) skewers.

Heat large grill pan coated with cooking spray over medium-high heat. Cook skewers 4 minutes on each side or until done, basting with reserved marinade. Yield: 8 servings (serving size: 1 skewer)

http://www.mccormick.com/productdetail.cfm?ID=6321



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Nutritional Info: CALORIES 104(24% from fat); FAT 2.8g(sat 0.4g,mono 0.6g,poly 1.4g); PROTEIN 12.2g; CHOLESTEROL 86mg; CALCIUM 46mg; SODIUM 218mg; FIBER 1g; IRON 1.5mg; CARBOHYDRATE 7.4g

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Whole Wheat Couscous Whole Wheat Couscous

such as Fantastic Water

1 tsp serving Butter Herbs and flavorings used in other dishes of meal

Salt & Pepper to taste Instructions: (prep: 0 minutes, cook 7minutes)

1. Cook couscous as directed on box for desired number of servings. 2. Once complete, add 1 tsp Smart Balance Light per serving made. Add herbs and flavorings

(such as salt, pepper, soy sauce, ground ginger) used in other parts of the meal to taste. Nutritional Info: (per serving) Calories: 225, Fat 2.5g (sat fat .5g), Carbs:45g, Fiber: 7g, Protein: 8g, Sodium: 0, Cholesterol: 20mg

Steamed Veggies

Wash and cut 2 cups vegetables for each serving – asparagus, broccoli, red bell pepper. To cook, place in microwaveable dish with ¼ inch of water in dish. Cook for ~3-5 minutes, or until tender. Dress with fat-

free dressing of choice, or season with 1 tbsp smart balance light per serving, pepper, and salt (or salt substitute), as desired.

Chicken Stew w/ Pepper & Pineapple

1 lb Skinless, boneless, chicken

breasts, cut into 1 ½ -inch pieces

½ tsp Ground allspice

4 med Carrots ½ tsp Red pepper sauce ½ C Low-sodium chicken broth 1 can

(8oz) Pineapple chunks in juice, drained w/ juice reserved

2 Tbsp Gingerroot, finely chopped, or 1 tsp ground ginger

1 Tbsp Cornstarch

1 Tbsp Packed Brown sugar 1 med Green bell pepper, cut into 1-inch pieces

2 Tbsp Lite soy sauce Instructions: (prep: 10 minutes, cook: 7-8 hours in crockpot)

1. Mix all ingredients except pineapple, cornstarch and bell pepper in 3 ½ - 6 quart slow cooker. 2. Cover and cook on low heat setting 7 – 8 hours (or on high 3-4 hours) or until all vegetables

are tender and chicken is no longer pink in center. 3. Mix reserved pineapple juice and cornstarch until smooth; gradually stir into chicken mixture.

Stir in pineapple and bell pepper. Serves 6. Nutritional Info: (per serving) Calories: 225, Fat 4

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Baja Fish Tacos 2 tablespoons taco seasoning 1 tablespoon fresh lime juice 1 tablespoon fresh orange juice 1 pound mahimahi or other firm whitefish fillets, cut into bite-sized pieces 1 tablespoon vegetable oil 2 cups presliced green cabbage 1/2 cup chopped green onions 1/2 cup reduced-fat sour cream 8 (6-inch) corn tortillas 8 lime wedges Combine first 3 ingredients in a medium bowl. Add fish; toss to coat. Heat oil in a large nonstick skillet over medium-high heat. Add fish; sautê 5 minutes or until fish is done. Combine cabbage, onions, and sour cream in a medium bowl. Warm tortillas according to package directions. Spoon about 1/4 cup cabbage mixture down center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve with lime wedges. Yield: 4 servings (serving size: 2 fish tacos and 2 lime wedges) Nutritional Info: CALORIES 327(26% from fat); FAT 9.4g(sat 3.3g,mono 1.3g,poly 2.8g); PROTEIN 26g; CHOLESTEROL 98mg; CALCIUM 182mg; SODIUM 624mg; FIBER 4.6g; IRON 2.4mg; CARBOHYDRATE 35.8g

Honey and Spice-Glazed Pork Chops

1/4 cup honey 2 tablespoons whole grain mustard 2 Tbsp minced ginger 1/4 teaspoon ground cinnamon 1/8 teaspoon ground cloves Cooking spray 4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick) 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper Combine first 5 ingredients in a bowl. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle pork with salt and pepper; cook 2 minutes on each side or until browned. Reduce heat to medium-low; add honey mixture. Cook 10 minutes or until done, turning pork once. Yield: 4 servings (serving size: 1 pork chop and 1 tablespoon glaze) CALORIES 321(34% from fat); FAT 12.1g (sat 4.1g,mono 5.5g,poly 0.9g); PROTEIN 34g; CHOLESTEROL 92mg; CALCIUM 50mg; SODIUM 557mg; FIBER 0.3g; IRON 1.3mg; CARBOHYDRATE 18.7g

Baked Yams

Preheat oven to 425 degrees. Wash one medium yam, poke with fork, and bake in foil until tender. Cut yam in half, and season with 1 Tbsp Smart Balance Light, salt and pepper, as desired. Serves 2 (1/2 yam

per serving).

Nutrition info (per serving) : 100 calories, 20 gms carbs, 4 gms protein, 2 gms fiber

Fresh Green Beans

1/2 lb fresh green beans 1 Tsp Smart Balance Light Salt & Pepper

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Wash and cut ends off of beans. Cook in boiling water ~10 minutes, or until desired tenderness. Drain water. Stir in butter, salt, and pepper, to taste.

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Spicy Pepper Shrimp 1 tablespoon olive oil 1 cup chopped yellow bell pepper 1 tablespoon chopped, seeded jalapeño pepper 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 teaspoon crushed red pepper 1 1/2 pounds peeled and deveined medium shrimp 1 tablespoon lime juice 1 (14.5-ounce) can no-salt-added diced tomatoes, drained (Prep: 10 minutes, Cook: 15 minutes) While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add bell pepper and jalapeño; sauté 4 minutes. Add salt, black pepper, red pepper, and shrimp; cook 2 minutes or until shrimp are done. Stir in juice and tomatoes; cook 2 minutes or until thoroughly heated. Serve over couscous. Yield: 4 servings (serving size: 1 1/2 cups shrimp mixture and ½ cup couscous) Nutritional Info: CALORIES 324(18% from fat); FAT 6.6g(sat 1.1g,mono 3g,poly 1.5g); PROTEIN 37.4g; CHOLESTEROL 259mg; CALCIUM 120mg; SODIUM 409mg; FIBER 1.8g; IRON 5.7mg; CARBOHYDRATE 26.9g

Orange Roughy with Tropical Salsa

Tropical salsa (recipe

follows) ¼ tsp Cracked black pepper

1 ½ lb Orange roughy, rockfish, or other white fish, ~ ½ inch thick

Instructions: (prep: 20 minutes, Chill: 30 min; Broil: 6 min) 1. Prepare Tropical Salsa. 2. Set oven control to Broil. Lightly grease broiler pan rack with shortening. 3. Cut fish into 7 serving pieces if necessary. Sprinkle with pepper. 4. Place fish on rack in broiler pan. Broil fish with tops about 4 inches from heat 5-7 minutes or

until fish flakes easily with fork. Serve with salsa. Serves 4 Nutritional Info: (per serving) Calories: 205, Fat 8g (Sat Fat: 1g), Carbs: 13g, Fiber: 3g, Protein: 23g, Cholesterol: 60mg, Sodium 190mg

Tropical Salsa 2 Medium papayas 1 large tomato 1 medium red bell pepper, chopped ¼ cup fresh cilantro, chopped 3 Tbsp canola oil 2 Tbsp whit wine vinegar ¼ tsp salt

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Instructions: Mix all ingredients. Cover and refrigerate 30 minutes to blend flavors.

African Sweet Potato Stew with Red Beans

2 teaspoons olive oil 1 1/2 cups chopped onion 1 garlic clove, minced 4 cups (1/2-inch) cubed peeled sweet potato (about 1 1/2 pounds) 1 1/2 cups cooked small red beans 1 1/2 cups vegetable broth 1 cup chopped red bell pepper 1/2 cup water 1 teaspoon grated peeled fresh ginger 1/2 teaspoon salt 1/2 teaspoon ground cumin 1/4 teaspoon black pepper 1 (14.5-ounce) can diced tomatoes, drained 1 (4.5-ounce) can chopped green chiles, drained 3 tablespoons creamy peanut butter 3 tablespoons chopped dry-roasted peanuts 6 lime wedges Heat oil in a nonstick skillet over medium heat. Add onion and garlic; cover and cook 5 minutes or until tender.

Place onion mixture in a 5-quart electric slow cooker. Add sweet potato and next 10 ingredients (through chiles). Cover and cook on low 8 hours or until vegetables are tender.

Spoon 1 cup cooking liquid into a small bowl. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew. Top with peanuts; serve with lime wedges. Yield: 6 servings (serving size: 1 1/3 cups stew, 1 1/2 teaspoons peanuts, and 1 lime wedge) Nutritional Info: CALORIES 308(26% from fat); FAT 8.8g(sat 1.5g,mono 4.2g,poly 2.3g); PROTEIN 11.1g; CHOLESTEROL 0.0mg; CALCIUM 64mg; SODIUM 574mg; FIBER 10.2g; IRON 2.7mg; CARBOHYDRATE 49.9g

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Nut-Crusted Chicken & Ginger Aioli

4 4-ounce Chicken Breasts, boneless & skinless ½ Cup All-Purpose Flour 2 eggs, beaten 2 Cups finely ground nuts (Pecans, Cashews, or Macadamia) 2 Tbsp. olive oil

1 Cup Fat-free mayonnaise Juice of 1 lemon 1 tsp whole-grain mustard 1 tsp grated fresh ginger

Instructions: 1. Preheat oven to 350 degrees. 2. Sprinkle chicken with salt & pepper, coat with flour, dip into eggs, and cost with ground nuts. 3. Heat oil in large skillet over med. heat. Cook breasts in oil until golden brown, about 3-4 minutes

per side. Place in baking dish, bake 35-40 minutes, until chicken is cooked through. 4. While chicken is baking, prepare ginger aioli by: Combining mayo, lemon juice, mustard, & ginger.

Store in refrigerator. Dollop over chicken to serve. Nutritional Info (serving – 4ounce chicken + 2 Tbsp aioli) : Calories: 401, Fat: 12 (sat fat: 2), Carbs: 33, Protein: 36: Chol: 140mg, Sodium: 520mg

Broiled Flank Steak

1 lb Lean Flank Steak 1 tsp Pepper 3 Tbsp Red Wine Vinegar 1 clove Garlic, minced

1 ½ Tbsp Lite Soy sauce ¼ cup Plain nonfat yogurt 2 tsp Dry mustard 2 tsp Dijon mustard 1 tsp Chili Powder Cooking spray 2 tsp Honey

Instructions: (prep: 15 minutes, marinate: 30 cook: 10 minutes) 1. Trim fat from steak. Score steak diagonally across gain in a diamond design at 1” intervals on

both sides. 2. Place steak in heavy-duty zip-top plastic bag. Combine vinegar, soy sauce, dry mustard, chili

powder, honey, pepper, and garlic; pour evenly over meat. Seal bag, and shake until steak is well coated. Marinate in refrigerator 30 minutes, turning bag occasionally.

3. Combine yogurt and mustard in small bowl, cover and chill 30 minutes. 4. Prepare broiler. Remove steak from marinade, reserving 2 Tbsp. Place steaks on broiler pan

coated w/ cooking spray. Broil 5 ½ inches from heat (with electric over door partially open) 5 minutes on each side or to desired degree of doneness, basting frequently with reserved marinade. Slice steak diagonally across grain into ¼” thick slices. Serve with mustard mixture. Yield: 4 servings

Nutritional Info: (per serving) Calories: 229, Fat 13.2g (Sat Fat: 5.5g), Carbs: 3.2g, Fiber: 0.1g, Protein: 22.6g, Sodium: 195mg, Cholesterol: 60mg

Baked Potato

1 small potato (size of woman’s fist) 2 Tbsp smart Balance Light Salt & Pepper

Wash potato. Prick and cook in microwave ~3-5 minutes, or until tender. Place 2 Tbsp smart balance light on potato, plain yogurt, salt and pepper as desired. 1 serving.

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(Each potato: Approx. 145 calories, 45 grams carbs, 2 gm fiber, low sat fat)

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Steamed Veggies

Wash and cut all veggies bought for steamed vegetables – 4 carrots, 8 asparagus, ¼ lb snow peas, 6 broccoli florets. To cook, place in microwaveable dish with ¼ inch of water in dish. Cook for ~3-5

minutes, or until tender. Dress with fat-free dressing of choice, or season with 1 tsp Smart Balance Light per serving, pepper, and salt (or salt substitute), as desired.

Beef Soft Tacos with Lettuce, Tomato, and Avocado

8 oz. Lean ground beef 1 med Avocado, sliced or chopped

1 can Fat-free refried beans Salsa, as desired 3 med Tomatoes, chopped Plain yogurt, as desired ¾ Cup Spinach, shredded 4 Whole-wheat tortillas

4 oz. Part-skim mozzarella cheese

Instructions: (prep: 10 minutes, cook: 15 minutes) 1. Spray skillet with cooking spray and add 2 Tbsp water. Turn heat on medium high, add ground

beef and cook until done. 2. Meanwhile heat refried beans in saucepan over med heat or in microwave 2-3, until warm. 3. Warm tortillas slightly in oven or microwave. Place ¼ of all other ingredients except salsa and

yogurt in each tortilla and wrap. Top with salsa and plain yogurt as desired. Yield: 4 servings. Nutritional Info: (per serving) Calories: 405, Carbs: 50g, Fiber: 10g, Protein: 26g

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Extra Veggies: Apricot-Glazed Roasted Asparagus

1 pound asparagus spears, trimmed Cooking spray 2 tablespoons low-sugar apricot preserves 1 tablespoon low-sodium soy sauce 1/4 teaspoon minced garlic 1/8 teaspoon salt Preheat oven to 400º.

Place asparagus spears on a foil-lined jelly roll pan coated with cooking spray. Combine apricot preserves, soy sauce, garlic, and salt; pour preserves mixture over asparagus. Toss well to coat. Bake at 400º for 10 minutes or until asparagus is crisp-tender. Serve immediately. Yield: 4 servings CALORIES 58(0.0% from fat); FAT 0.0g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 3g; CHOLESTEROL 0.0mg; CALCIUM 28mg; SODIUM 210mg; FIBER 2.6g; IRON 0.6mg; CARBOHYDRATE 11.6g

Asparagus and Sun-Dried Tomato Vinaigrette

2 pounds fresh asparagus 1/3 cup sun-dried tomato sprinkles 1/4 cup balsamic vinegar 1 tablespoon olive oil 1/4 teaspoon salt 1 garlic clove, minced Steam asparagus, covered, 4 minutes. Place in a shallow dish.

Combine the tomato sprinkles and remaining ingredients in a bowl. Spoon evenly over asparagus. Cover and chill 2 hours. Yield: 6 servings

CALORIES 66(35% from fat); FAT 2.6g (sat 0.4g,mono 1.7g,poly 0.4g); PROTEIN 4.1g; CHOLESTEROL 0.0mg; CALCIUM 37mg; SODIUM 187mg; FIBER 3.7g; IRON 1.8mg; CARBOHYDRATE 9.4g

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Balsamic Carrot Salad

4 cups (1/4-inch-thick) slices carrot (about 2 pounds) 1/4 cup minced fresh cilantro 2 tablespoons white balsamic vinegar 1 tablespoon extravirgin olive oil 2 teaspoons minced fresh oregano 1/4 teaspoon salt 1/4 teaspoon black pepper 2 garlic cloves, minced Combine all ingredients in a large bowl, tossing to coat carrots. Cover and chill at least 1 hour or overnight to enhance flavors. Yield: 8 servings (serving size: 1/2 cup) CALORIES 59(29% from fat); FAT 1.9g (sat 0.3g,mono 1.3g,poly 0.2g); PROTEIN 0.8g; CHOLESTEROL 0.0mg; CALCIUM 42mg; SODIUM 164mg; FIBER 2.1g; IRON 1.1mg; CARBOHYDRATE 10.3g

Braised Bell Peppers

Olive oil-flavored cooking spray 4 cups red bell pepper strips (about 1 1/4 pounds) 4 cups yellow bell pepper strips (about 1 1/4 pounds) 2 1/2 cups vertically sliced onion 1/2 teaspoon salt 1/4 teaspoon aniseed, crushed (optional) 2 garlic cloves, minced 2 cups water 2 tablespoons tomato paste 1 tablespoon chopped fresh basil 1 tablespoon red wine vinegar 1/4 teaspoon black pepper Place a large nonstick skillet coated with cooking spray over medium-high heat. Add the bell peppers, onion, salt, aniseed, and garlic; sauté 15 minutes, stirring occasionally. Stir in the water and tomato paste. Bring mixture to a boil; reduce heat, and simmer 30 minutes or until bell peppers are soft. Stir in basil, vinegar, and black pepper. Yield: 4 cups

Note: Leftover bell peppers can be stored for up to 4 days (serving size: 1/2 cup) CALORIES 45(12% from fat); FAT 0.6g (sat 0.1g,mono 0.1g,poly 0.3g); PROTEIN 1.5g; CHOLESTEROL 0.0mg; CALCIUM 17mg; SODIUM 153mg; FIBER 2.5g; IRON 1.5mg; CARBOHYDRATE 9.6g

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Broccoli with Pan-Roasted Peppers

4 cups broccoli florets (about 1 1/2 pounds) 1 tablespoon olive oil 1 3/4 cups (1-inch) red bell pepper strips (2 medium) 1 3/4 cups (1-inch) yellow bell pepper strips (2 medium) 1/4 cup red wine vinegar 1 teaspoon sugar 3/4 teaspoon salt 1/4 teaspoon freshly ground black pepper Cook broccoli in boiling water 4 minutes or until crisp-tender, and drain. Rinse with cold water; drain.

Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and red wine vinegar. Cover, reduce heat to medium, and cook 15 minutes or until peppers are tender, stirring frequently. Uncover; sprinkle with sugar. Increase heat to medium-high; cook 2 minutes or until liquid evaporates and bell peppers begin to brown, stirring constantly. Add broccoli; cook 2 minutes or until thoroughly heated, tossing to combine. Remove from heat, and stir in salt and black pepper.Yield: 6 servings (serving size: 1 cup) CALORIES 65(39% from fat); FAT 2.8g (sat 0.4g,mono 1.7g,poly 0.5g); PROTEIN 2.5g; CHOLESTEROL 0.0mg; CALCIUM 31mg; SODIUM 311mg; FIBER 1.4g; IRON 1mg; CARBOHYDRATE 9.9g

Brussels Sprouts with Toasted Spices

1 1/2 pounds small Brussels sprouts, trimmed 1 tablespoon vegetable oil 2 small dried hot red chiles 1/2 teaspoon mustard seeds 1/2 teaspoon cumin seeds 1/2 teaspoon fennel seeds 1/4 teaspoon nigella seeds 1 1/2 cups vertically sliced red onion 1/2 teaspoon ground turmeric 1 teaspoon kosher salt 1/2 teaspoon sugar 2 tablespoons chopped fresh cilantro 1 tablespoon unsweetened grated coconut 2 teaspoons fresh lemon juice Cut a shallow "X" in stem end of each sprout. Cook sprouts in boiling water 7 minutes or until tender; drain.

Heat the oil in a large skillet over medium heat. Add chiles; cook 1 minute or until browned, shaking the pan frequently. Add seeds; cook, partially covered, 1 minute or until mustard seeds begin to pop, shaking pan frequently. Add onion and turmeric; sauté 5 minutes or until lightly browned. Add sprouts, salt, and

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sugar; cook 3 minutes or until thoroughly heated. Stir in cilantro, coconut, and juice. Yield: 8 servings (serving size: 1/2 cup) CALORIES 68(32% from fat); FAT 2.4g (sat 0.5g,mono 0.5g,poly 1.1g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 44mg; SODIUM 260mg; FIBER 3.8g; IRON 1.5mg; CARBOHYDRATE 10.6g

Grilled Vegetable Packets

½ lb broccoli florets, chopped 4 onion slices 4 green bell pepper rings 4 plum tomatoes, quartered 1 cup thinly sliced carrot 4 tablespoons reduced-calorie margarine 1/4 teaspoon salt 1/4 teaspoon pepper Fold 4 (16 x 12-inch) sheets of heavy-duty foil in half lengthwise. Open foil, and layer 4 broccoli pieces, 1 onion slice, 1 bell pepper ring, 4 tomato pieces, 1/4 cup carrot, and 1 tablespoon margarine on half of each foil sheet; sprinkle with salt and pepper. Fold foil over vegetables; tightly seal the edges.

Prepare grill. Place packets on grill rack, and grill 15 minutes; turn packets, and cook an additional 10 minutes or until potato pieces are tender. Yield: 4 servings

Apex Nutrition Custom Nutrition Plan€¦ · 3 Meal Plan Directions: Simply put your meal plan into...

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