To help you get started, here’s a simple plan you can follow that will help you maximize your results:

Day 1: Learn the basics with the Knockout Body Burn Basics DVD. Start with the resistance bands that allow you to fully do each move, while offering noticeable resistance. Review the Knockout Eating Guide and start your 10-day detox.

Day 2: Workout with the Knockout Body Express DVD. Eat 7-9 servings of fruits and vegetables and drink eight 8-ounce glasses of water each day.

Day 4: Workout with the Knockout Body Express DVD.

Day 6: Workout with the Knockout Body Express DVD. Refer to the Knockout Eating Guide to see how to take your 10-day detox to the next level.

Day 8: Up for a challenge? Try the Knockout Body Extreme DVD.

Day 10: Workout with the Knockout Body Extreme DVD. Keep up your healthy eating and drink plenty of water each day.

Welcome to the world of shadow boxing!

With the Shadow Boxer Knockout Body System, you have everything you need to get the toned, sexy body you’ve always dreamed of. It’s so quick and easy…once you start using the system, you can lose up to 10 pounds in just 10 workouts!

Components

GET STaRTED TODay!

www.shadowboxer-usa.com

Shadow Boxer Belt with Velcro Strap

Belt extender

left & right hand pieceS with adjuStaBle wriSt StrapS

2 lightweight, 2 middleweight, & 2 heaVyweight reSiStance BandS with connectorS

STEp 1: Connect chosen resistance band to the Shadow Boxer belt. Repeat for the other side. Note: when disconnecting simply press the release button so the connector can be removed.

STEp 2: Connect chosen resistance band to the hand grip. Repeat for the other hand grip. Note: when disconnecting simply press the release button so the connector can be removed.

STEp 3: Position the belt around the lower part of the rib cage. For maximum comfort and safety, always wear the belt over a t-shirt or similar type of workout clothing. Tighten the belt as required to avoid slipping.

STEp 4: Place hands in hand grips. When beginning your workout ensure there is no slack in the resistance bands to achieve maximum effect. Note: for left hand users, undo the velcro tab on belt and change to right hand side.

30-DAY MONEY BACK GUARANTEE

The Knockout Body System comes with a risk-free 30-day Money Back Guarantees. If you’re not completely satisfied with the system, simply return all of the components within 30 days of the original purchase date. Shadow Boxer will refund you the purchase price (minus shipping & handling). For questions or to contact Customer Service, please refer to your original receipt or visit our website: www.shadowboxer-usa.com.

90-DAY LIMITED WARRANTY

Shadow Boxer Knockout Body System is warranted to be free from defects in material and workmanship. Shadow Boxer will repair or replace, at its own option, any product deemed to be defective in accordance with the terms and conditions listed below.

The warranty shall apply to defects or faults which are notified to Shadow Boxer within 90 days from the date of purchase of the Product. This warranty does not apply in the following cases: a) when repairs of the Product have not been authorized by or on behalf of Shadow Boxer; (b) when the Product is a model which has been used for store displays or is a unit not covered by an original warranty i.e. used or sold “as is”; (c) when the Product is incorrectly set up, adjusted or used; (d) damage to the Product resulting from failure to perform care and maintenance of the Product as recommended in the instruction manual; (e) if the Product is used for commercial or rental purposes; (f) normal wear and tear of the Product; (g) damage caused to the Product by incorrect adjustment or use; (h) damage to a Product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage, or repairs not provided by a service center authorized by Shadow Boxer. This warranty covers only the original owner and is not transferable. Keep your original proof of purchase as a receipt. You may be liable to pay freight charges if applicable. Should the Product need warranty service please return it to Shadow Boxer or the distributor or retailer you purchased it from. All parts or Products which have been replaced due to defects during the warranty period shall become the property of Shadow Boxer. No other warranty beyond that specifically set forth above is authorized by Shadow Boxer.

For questions or to contact Customer Service, please refer to your original receipt or visit our website: www.shadowboxer-usa.com

WARNING: To reduce the risk of injury, read the following important precautions, instructions, and information prior to using the Shadow Boxer Knockout Body System. Before beginning any exercise or weight loss program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. Shadow Boxer assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

1. It is the responsibility of the owner to ensure that all users of this Shadow Boxer belt are adequately informed of all warnings and precautions.

2. Use the Knockout Body System, including the Shadow Boxer belt, only as described.

3. Perform all Knockout Body System workouts on a level surface.

4. Do not use the Shadow Boxer belt in close proximity to other persons or obstructions.

5. Ensure that the belt, resistance bands, hand pieces, and wrist straps are properly assembled and attached prior to use.

6. Protect yourself and others from risk of serious injury.

7. Stop if you feel faint, dizzy, or short of breath.

8. Never insert or drop any object into the spaces that are designed for the resistance band connectors.

9. The resistance bands are very sensitive to UV rays. Therefore, do not leave the Shadow Boxer belt or resistance bands in the sun or exposed to outside weather conditions for any extended period. Store all parts away from direct sunlight.

10. Conditioning the resistance bands with a petroleum-based lubricant every 30 days will extend the lifetime of the bands.

11. Properly maintain all parts of the Shadow Boxer belt. Inspect the quality and condition of the belt, resistance bands, and all other components before and after every use.

12. The Knockout Body System is not intended for persons under the age of 18 years.

SAVE THESE INSTRUCTIONSPrinted in China

How to assemble

KnocKout Body� Eating guidE

10-Day Weight-Loss Jumpstart: Detoxify your BoDy anD sheD pounDs QuickLy!

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Knockout Body 10-day JumpstartThis Knockout Body 10-Day Jumpstart program is a quick, easy solution that is also good for you. It takes the age-old method of detoxifying your body and incorporates it into a safe and healthy 10-day plan that helps you lose weight fast, gets rid of toxins, and gives your body a cleansing boost to prepare it for even more weight loss down the road.

There’s no need for a strict maintenance plan and no yo-yo diet effect because this plan rids your body of fattening toxins so you’ll keep losing weight. Follow this 10-Day Jumpstart program to boost an over-40 metabolism, melt away vacation or holiday pounds, break a diet plateau, or get in shape for that wedding or high school reunion. Even if you’ve been slow to lose weight in the past, the pounds will melt away quickly during the next 10 days.

Try the Knockout Body 10-Day Jumpstart program to shed those extra pounds around the middle. You’ll feel so good after just two weeks, you’ll want to incorporate the cleansing principles into your life for good.

Why detoxify

The best way to begin any weight loss program is to begin with a clean body. Detoxification is the secret tool you can use to boost weight loss. Many of us are toxic, holding waste that hinders our weight loss goals. The Knockout Body 10-Day Jumpstart program will teach you how to detoxify safely so you can experience weight loss easier than ever before.

Everyday life exposes us to stress, environmental pollution, unhealthy diets, alcohol, medications – things which stress our bodies’ immune systems. Coupled with inactive lifestyles, toxins are then allowed to

table of contents:• KnockoutBody10-DayJumpstart . . . . . . . . . . . . . . . . . . . .3

• Step1:FoodCleansing . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

• Step2:DrinkLotsofWater . . . . . . . . . . . . . . . . . . . . . . . . . .6

• Step3:IncreaseyourFiber. . . . . . . . . . . . . . . . . . . . . . . . . .7

• FoodsThatWorkHardforYou . . . . . . . . . . . . . . . . . . . . . . .9

• ASampleJumpstartDay . . . . . . . . . . . . . . . . . . . . . . . . . . 14

• HelpfulEatingTips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

• KnockoutBodyMealPlanner . . . . . . . . . . . . . . . . . . . . . . . 18

• 7-DaySampleMenu . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

Legal Disclaimer: The nutritional and health information contained in this manual is for educational purposes only and is not meant to replace medical advice, or diagnose or treat any disease. Nutritional benefits may differ from one person to another. Medical doctors and healthcare professionals can provide customized opinions on health issues. Consequently each person is responsible for directing their own health care.

For the first few days, as your body rids itself of stored pollutants and fat, you may experience mild headaches, fatigue, nausea, light-headedness, joint or muscle stiffness, and digestive changes.

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build up in our bodies. These toxins affect the way our bodies function, especially the ability to lose weight and experience feelings of energy. This can result in a depressed immune system, chronic fatigue, obesity, and a host of other health problems.

Whenwetellpeopletousedetoxificationasaweightlosstool,theyoften do not understand how much this can help. Think about it. If you continue to eat unhealthy, highly processed foods, how can your body properly utilize nutrients from food and eliminate waste? Your body needs to be working as efficiently as possible to lose weight fast. For that reason, we suggest that the first step toward healthy weight loss be a good “detox.”

Better than a fasting diet, detoxification or “detox” diets as they are more commonly known, can be undertaken for extended periods of time.Youwillnotstarve.The10-DayJumpstartProgramisbasedoneating flavor-rich organic foods (rather than processed foods) and maximizing fruits, vegetables and whole grains. It’s really as simple as these 3 easy steps:

• Step 1:TheTwoPhasesofFoodCleansing

• Step 2:DrinkLotsofWater

• Step 3:AddFiber

Step 1: Food cleansingWerecommendatwo-phase,progressivedetoxificationdietplan.YouwillbeginwithPhaseOneforthefirstfivedays,andthenproceedtoPhaseTwoforthenextfivedays.

Phase one: days 1–5 Eliminate What Your Body Can’t Use

It is possible that many of the things you eat are just not good for your body. During a detoxification diet, a good place to start is to eliminate products that slow you down and hinder your body’s systems.

Startslowlyoverthefirstfive-dayperiod,workingtoeliminatethefollowing products from your diet, making sure to track all the effects you experience.

• Alcohol

• Caffeine

• Candyandchocolate

• Softdrinks(mosthavecaffeineandartificialingredients

• Sweeteners(refinedsugar/whitesugar,sucrose,brownsugar, fructose, dextrose and artificial sweeteners)

Avoidcounter-productivedrinksandfoods.Cutdownonsoftdrinks,chlorinated water, coffee, and all refined sugar products. Refined sugar plays havoc with waste elimination, holding foods in the intestines far too long, as well as causing unstable blood sugar levels. It’s best to avoid refined sugar altogether, but if you can’t, at least cut way down. This includes products containing sugar and hidden forms of sugar, such as sucrose, dextrose, corn syrup, brown sugar, and turbinado. Artificialsweetenersareusuallynotrecommended.

Onceyou’vehadachancetoimplementandassesstheeffectsofeliminating the Phase One products, you may be sufficiently energized andwishtosimplycontinueindefinitelywiththisnewregimen.Oryoumay feel so great that you are inspired to go on to the next phase. Phase Two will help maximize your weight loss.

Phase two: days 6–10 Eliminate What Your Body Doesn’t Want

Much of what you eat may be devoid of nutritional benefits, can be harder for your body to digest, and may be harmful over the long-term. InadditiontothePhaseOneproducts,eliminatetheseitemsinyoursecond week of detoxification and continue to monitor how you feel.

• Redmeat

• Wholemilk

• Full-fatdairyproductssuchascheese

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• Eggs

• Wheatproductsthatcontaingluten

• Foodswithpreservatives

• Yeast

• Anyfoodthatishighinfat

• Allprocessedandjunkfoods

• Allprocessedcarbohydratessuchaswhitebread and pasta

• Foodswithhydrogenatedorpartiallyhydrogenatedoils

This may sound like a lot to give up, but you’ll be happy to know that there are many more foods you can eat while on the Knockout Body 10-Day Jumpstart program! These are fully described later in this guide.

Step 2: drink Lots of WaterDrinking water really is the key to weight loss.

Althoughtherearemanyformsofmetabolismgoingoninyourbodyright now, the one we are mainly concerned about is the metabolism of fat. This is actually something that the liver does when it converts stored fat to energy. The liver has other functions, but this is one of its main jobs.

Unfortunately, another of the liver’s duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can’t metabolize fat as quickly or efficiently as it should. If you allow this to happen, you’re setting yourself up to store fat.

Drink two liters a day minimum. Drink cold water so your body will burn 100caloriesjustheatingthewatertonormalbodytemperature.Addlemon to flavor your water and gain the added benefit of cleansing your liver.

Whenyoudrinkallthewateryouneed,youwillveryquicklynotice adecreaseinyourappetite,possiblyevenonthefirstday!Hungerpangs may also be alleviated. Drinking plenty of water may prevent you from overeating.

During the first few days of drinking more water than your body is accustomedto,youmaygotothebathroommorefrequently.Whenyou drink enough water, your body flushes itself of the water it has beenstoringthroughperiodsofdehydration.Asyoucontinuetogiveyour body all the water it needs, it gets rid of what it doesn’t need. It will no longer hold onto the water in your ankles, your hips and thighs and even around your belly. Your body doesn’t need to save these stores anymore, trusting that the water will keep coming. If it does, eventually the constant flushing will cease.

If you’re serious about becoming leaner and healthier, drinking water is an absolute must. If you’re doing everything else right and still not seeing results, this might be just what’s missing.

Step 3: Increase y�our Fiber IntakeDuring your detox, it is important to increase fiber intake to cleanse your colon and keep waste moving properly. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes.

There are two types of fiber and lots of tasty ways in which to get it. Each fiber type performs a unique function during a detoxification diet, so it’s important to ensure adequate intake of both.

• Insoluble fiber is indigestible. It travels through the intestines completely intact, and is responsible for preventing constipation, removing toxic waste, and balancing acidity in the intestines. Insoluble fiber absorbs

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water, encouraging the speedy elimination of toxins from your system.

• Soluble fiber slows digestion and helps your body to absorb vital nutrients from foods. It promotes health by strengthening the immune system and fighting infection. Solublefiberismetabolizedintofattyacids,importanttothe detoxification process, providing metabolic energy, helping to digest food and amino acids, producing certain vitamins, and fostering regularity.

SamPLe SourceS oF FIBer

Soluble Fiber insoluble Fiber

oatmeal

oat bran

nuts and seeds

legumes •driedpeas •beans •lentils

apples

pears

strawberries

blueberries

whole grains •wholewheatbreads •barley •couscous •brownrice •bulgur

whole-grain breakfast cerealswheat branseedscarrotscucumberszucchinicelerytomatoes

Foods that Work Hard For y�ou

WiththeKnockoutBody10-DayJumpstartprogram,youcaneatplenty of high-fiber vegetables and fruits (eat organic whenever possible), unsweetened fruit juices, brown rice, lean chicken, turkey, andfish.Whenyoucombinethesefoodswithplentyofwater,youwillbe consuming healthy foods that put minimum strain on your organs.

If you really want to maximize your eating plan and your results, check out the list of foods below. These foods are designed to help you lose weight fast and boost your metabolism so you burn fat quicker and lose weight more easily.

apricotsFreshapricotsareanexcellentsourceofvitaminA,andaverygoodsource of vitamin C, dietary fiber and potassium. The high beta-carotene and lycopene content of apricots makes them an important healthfood.Bothbeta-caroteneandlycopeneprotectLDLcholesterolfrom oxidation, which may help prevent heart disease.

Beans and legumesBeans are an excellent source of vegetable protein and are loaded with fiber. They are also a rich source of antioxidants. Beans provide virtually fat-free high quality protein.

BroccoliBroccoli is one of the most nutrient-dense foods with more polyphenols than any other commonly eaten vegetable. The phytonutrients in broccoli work as antioxidants to disarm free radicals before they can damageDNA,cellmembranes,andfat-containingmoleculessuchascholesterol. These compounds actually signal our genes to increase production of enzymes involved in detoxification.

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cherries, strawberries, blueberries, and raspberriesThese foods are rich in ellagic acid, a naturally occurring phenolic compound that has very strong antioxidant properties, helps mop upfreeradicalsandcombatpollutants.Asaby-producttheyboostbrain power.

chicken, lean Chicken is the world’s primary source of animal protein and a healthy alternative to red meat, providing 67.6% of the daily value for protein in just four-ounces. The structure of the human body is built on protein. Weuseanimalandplantsourcesofproteinforouraminoacidsandrearrange the nitrogen to make the pattern of amino acids we require.

chili peppers and sauceThese foods increase your calorie burning capacity between 5–10% for upto2hoursaftereating.Thisisbecausetheycontaincapsaicinwhichspeedsupthemetabolism.Spicingyourmealswithchilisaucemayalso protect the fats in your blood from damage by free radicals.

citrus fruits These foods are rich in vitamins C & E, which will help cleanse and detoxify the liver, making it work more efficiently. Vitamin C is the primary water-soluble antioxidant in your body. It’s the first line of defense both inside and outside cells, protecting against the ravages of free-radical damage.

cranberries or cranberry juiceCranberries have the highest levels of antioxidants among common fruits. They are an excellent source of vitamin C, a very good source of dietary fiber, and a good source of manganese and vitamin K. Cranberries also contain proanthocyanidins which are antioxidants that will help cleanse and flush out the kidneys.

dairy foods (low-fat)In particular, low-fat dairy is a good source of protein, zinc, and some B vitamins. Research suggests that low-fat dairy increases fat burning in the abdominal area. Foods rich in calcium encourage the release of fat from fat cells and also reduce the amount of fat absorbed.

Flaxseeds & low-fat cottage cheeseThe warm, earthy and subtle nutty flavor of flaxseeds combined with their abundance of omega-3 fatty acids makes them an increasingly popular addition to the diets of many health conscious consumers. Make a flaxseed or flaxseed oil and low fat cottage cheese combination part of your new eating plan.

GrapesGrapes are rich in flavinols, which help reduce platelet clumping and harmfulbloodclots,whileprotectingLDLcholesterolfromthefreeradicaldamagethatinitiatesLDL’sartery-damagingactions.

Green teaGreen tea is particularly rich in health-promoting flavonoids, including catechins and their derivatives. The most abundant catechin in green tea is epigallocatechin-3-gallate (EGCG), which is thought to play a pivotal role in the green tea’s anti-cancer and antioxidant effects. Research shows drinking 5 cups a day can burn a massive 80 calories a day!

nuts Addunsaltednutstoyourdietasaproteinsource.Nutsprovidemanyvitamins including B, E, magnesium, potassium as well as antioxidants suchasselenium.Seleniumisapotentantioxidantthatisessentialinthe detox processes.

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Prunes Prunesnaturallycleansethecolonandhelpexpelwastequicker.Prunesprovidequickenergyandarehighinfiber.Prunesarealsoagood source of potassium. These qualities make prunes an excellent snack for active people. Given the great health benefits of eating prunes -- high in fiber, no fat, rich in vitamins and antioxidants— a prune per day surely could improve your health!

SalmonSalmonislowincaloriesandsaturatedfat,yethighinproteinandaunique type of health-promoting fat, the omega-3 essential fatty acids. Essential fatty acids are essential for human health, but because they cannotbemadebythebody,theymustbeobtainedfromfood.Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm water fish. In addition to being an excellent source of omega-3s, salmon is an excellent source of selenium. It contains niacin,phosphorous,magnesium,andvitaminsB6andB12.

SpinachSpinachisamongthemostnutritiousfoodsonearth.Calorieforcalorie spinach provides more nutrients than any other food. Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and anti-cancer agents.

tomatoesTomatoes contain a rich supply of lycopene, a powerful antioxidant that protects cells and other structures in the body from oxygen damage.

turkey, leanTurkeyisaverygoodsourceofprotein.Afour-ounceservingprovides65.1% of the daily value for protein, along with 11.9% of the daily value for saturated fat, about half the amount of saturated fat found in red meat. Turkey is also a good source of niacin, and vitamin B6. These

two B vitamins are important for converting proteins, fats, and carbohydrates into usable energy.

Wheat branAfiber-richdiet,primarilycomposedofwholewheatbreads,cerealshigh in bran and supplemental “millers bran” is shown to speed up the passage of food through the colon and gives your digestive system a good cleaning.

Whole grains/oats/wheat germAbsolutelypackedwithnutrition,lowincalories,andhighinfiberandprotein, whole grains are a rich source of B vitamins, minerals, and other phytochemicals.

Think about it! Your body is meant to naturally detox. Simply add the foods you know are good for you and remove the ones you know are bad. Your body will take care of the rest.

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a Sample Jumpstart day

1 Startyourmorningbydrinking1pintorhalf-litreofbottledwaterwithin 30 minutes of waking up.

2Havealightbreakfastofhigh-fibercereal(Muesli,ShreddedWheatorAllBran)followedbyasmallpieceoffruitorglassofunsweetened fruit juice. If you prefer, you may have whole grain bread with a low fat, all-natural sugar-free spread.

3 Afterbreakfast,keepdrinkingbottledwater.Thistimeofdayiswhere you need to remember to drink plenty. Try to drink about half-litre every hour or preferably three-quarters every hour. If you keep drinking this amount for a few hours of the day you’ll notice the need to excrete will become regular, the passing will also become clearer during the day. This is simply because you are drinking more than required but this is necessary to enable your kidneys to flush out the waste products.

4 For the rest of the day try to eat only fresh fruit and vegetables. Selectfruitwithhighwatercontentsuchasmelon,grapes, apples, pears, oranges, etc. Eat as much fruit and vegetables as you desire.

5 Try your best to reduce or avoid refined sugars, fried foods, and white flour products, and avoid red meats. Eat nuts, beans, and fish as your protein source.

6 Atsomepointduringtheday,maketimetoexercise.FollowyourKnockout Body exercise routine and go for a walk or perform sometypeoflightexerciseforatleast20minutes.Remembertokeep drinking water before, during and after exercise.

7 Incorporategentlestretchingintoadailyroutine.Particularly,incorporate stretching that involves the abdominal region, like holding the arms out to either side and turning slowly to the right, holding a few seconds, returning to center, and then repeating stretch to left.

8 Starttoslowontheamountofwateryoudrink3-4hours before bed.

Try to stay focused on the healthy things you are doing to improve your life rather than being consumed with the number of pounds lost each day. Be thankful the toxins are leaving your body. Do not have unrealistic expectations. Give your body the time it needs to do the work of cleansing.

Oncetheslateisclean,otherfoodscanbere-introducedandtheireffects will be more dramatic than they were before. This will let you know what it is you ought to be eating (and not eating) in order to feel good again. Eating foods that are right for your body can help clear your body of debris. By progressively removing certain foods from your diet over a 10 day period – and then gradually phasing them back in—you will learn which foods are right for you.

Depending on how you feel, at the end of the 10 day period, you maywishtocarryonwiththisnewwayofeating.However,ifyou’reanxious to get back to your regular diet, begin by slowly reintroducing healthy foods.

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Helpful eating tips

eat 6 times a day Breakfast/Snack/Lunch/Snack/Dinner/Snack

There are two reasons you should eat three meals and three small snacksduringtheday.Oneistocontrolyourbloodsugarandthesecond is to control your hunger. Typically your blood sugar levels spike after a big meal. If your liver cannot burn all the food, it will becomefatthatmostlikelywillbestoredinyourbelly.However,ifyouspread your daily food intake into six smaller portions, your blood sugar levels remain stable all day, maximizing your energy levels.

The second advantage is that you will not feel hungry during the day. By eating six times a day, you will be eating every two or three hours. Even though you are eating smaller meals, you still won’t feel hungry between meals.

This will help boost your metabolism so you will burn calories and fat all day long. Make sure you are eating within one hour of waking up and every2to3hoursafterward.

add carbs & Protein Every meal you consume should include both protein and carbohydrate sources. This combination is easier for your body to break down and will not be easily stored as fat. This also helps to boost your metabolism and energy levels.

Size It rightDo not overfeed yourself. You do not want to eat too large of a portion offood.Asageneralrule,usethesizeofthepalmofyourhandtomeasure your portion intake per serving. Exceeding this amount may make you retain calories that can be stored as fat.

drink WaterIt is extremely important to stay well hydrated to help lean muscle remainstableandkeepyourmetabolismrevvingandburningfat.Agood rule of thumb is to drink about 1 to 1 ½ gallons per day. If you consume any type of caffeine, you may want to drink even more water.

Stay FocusedThis is very important in conjunction with getting the results that you want.Stayingfocusedwilldetermine70–80%ofyourresults.Everytime you think of straying from your food regime, think about your goals andhowyoufeelaboutthem.Areyouhappywiththewayyoulookand feel? Visualize how great you’ll look when you reach your goal, and remind yourself to stay on track.

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Knockout Body meal Planner

Use the size of the palm of your hand to measure your portion intake per serving.

1. Protein Choose one portion of lean protein.

BeanS & LeGumeS

Black beans

Black-eyed beans

Chickpeas (garbanzo beans)

Kidney beans

Edamame beans (soybeans)

Lentils

Baby lima beans

Navy beans

Pintobeans

FISH & SHeLLFISH

Bass

Catfish

Cod

Flounder

Grouper

Haddock

Halibut

Mackerel

Mahi Mahi

Pollock

Salmon

Sashimi

SeaBass

Snapper

Sole

Swordfish

Tilapia

Tuna

Crabmeat

Shrimp

PouLtry� PorK

Chicken breast, cooked without skin

Chicken, ground, 93% lean

Cornish hen, without skin

Turkey breast

Turkey breast, ground

Ham,extralean,(approximately 5% fat)

Hamsteak,extralean

Porkchop,leanboneless

Pork,centerloin,leanonly

Pork,tenderloin,leanonly

BeeF

Cube steak, trimmed

Bottom round roast or steak

Eye round roast or steak

Filet mignon, trimmed

Flank steak, lean only

Ground beef, 95% lean

New York steak, trimmed

Top round roast or steak

Top sirloin steak

Top loin (strip steak)

Tenderloin, trimmed

Tri-tip roast or steak

T-bone steak

daIry� & eGGS

Cheese, fat-free

Cottage cheese, fat free

Dairy drink mix, reduced calorie

Egg substitute, fat-free or regular

Egg, whites

Milk, evaporated, fat-free, instant non-fat

Yogurt, plain, fat-free

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4. Vegetables & Fruits Add a portion of vegetables or fruit to at least two meals each day.

VeGetaBLeS: FrESh, FrozEn, or CannEd. no addEd SauCE, Fat, or Sugar

Broccoli

Asparagus

Lettuce

Carrots

Cauliflower

Green beans

Green peppers

Mushrooms

Spinach

Tomatoes

Onions

Brussels sprouts

Artichokes

Cabbage

Celery

Zucchini

Cucumbers

FruItS: FrESh, FrozEn, or CannEd. no addEd Sugar

Apples

Applesauce,unsweetened

Apricots

Banana

Cherries

Cantaloupe

Cranberries

Grapes

Honeydewmelon

Kiwi

Mango

Nectarine

Papaya

Peach

Pear

Pineapple

Plum

Prunes

Raspberries

Strawberries

Tangerine/orange

2. carbohydrates Choose one portion of complex carbohydrates.

comPLex carBoHy�drateS

Cereal, hot (cream of rice, farina, grits, instant oatmeal)

Cereal, high fiber (puffedwheat,AllBran,ShreddedWheat)

Muesli

Pasta

Oatmeal

Rice, brown or wild

Rice cakes

Peas

Popcorn,airpopped

Tortillas

Wholegrainbreads

Baked potato

Sweetpotato

Yams

3. essential Fats Consume one tablespoon of unsaturated fat each day

eSSentIaL FatS

Avocado

Sunflowerseeds

Pumpkinseeds

All-naturalpeanutbutter

Low-sodiumnuts

Canola oil

Olives

Oliveoil

Flaxseed oil (in cooking)

Saffloweroil

Sunfloweroil

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7-day Sample menuUse the size of the palm of your hand to measure your portion per serving.

day� meaL one SnacK meaL tWo SnacK meaL tHree SnacK

1ShreddedWheatwithnon-fat milk, non-fat yogurt, and blueberries

Carrots and celery with non-fat ranch dressing, topped with sunflower seeds

Shrimpsaladwithtomatoes mixed with whole grain pasta

Air-poppedpopcorntopped with non-fat parmesan cheese

Flank steak (seasoned with mushrooms, red and green peppers and onions), brown rice

Tomato slices topped with non-fat mozzarella cheese and a drizzle of balsamic vinegar

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Two slices of brown bread topped with one tbsp. of all-natural peanut butter, sliced peaches or mangos

Cucumbers marinated in non-fat sour cream with dill seasoning

Chef salad with cubed turkey breast, a large variety of vegetables, boiled egg whites, non-fat cheese and non-fat dressing

Cubed melon with non-fat yogurt

Turkey burger on whole wheat bun with lettuce and tomato, baked french fries topped with parsley and garlic

Strawberryfruitsmoothie made with unsweetened fruit juice and non-fat milk or yogurt

3

Egg white sandwich on whole wheat toast and a tangerine

Hummus(chickpea)spread on pita bread slices

Pearandwalnutsaladtopped with non-fat blue cheese dressing (may add additional vegetables)

Cottage cheese with pineapple chunks and flaxseeds

Chicken breast topped with low-fat marinara sauce and whole grain pasta

Non-fat frozen yogurt popsicle

4

Wholegrainbageltopped with non-fat cream cheese and strawberries

Cottage cheese with grapes and almonds

Veggie pocket with whole wheat pita bread topped with hummus or non-fat dressing

Two slices of lean turkey rolled up in a tortilla

Grilled fresh tilapia, sweet potato and zucchini slices

Slicedbananatoppedwith a tablespoon of all-natural peanut butter

5

Muesli with non-fat yogurt

Applewithonetbsp.ofall-natural peanut butter

Slicedchickenbreastwrapped in a whole wheat tortilla topped with lettuce, tomato, low-sodium salsa and non-fat cheese

Mixed fruit salad topped with raisins or cranberries

Porktenderloinwithasparagus and wild rice

Edamame beans (soybeans)

6Four egg-white omelet, oatmeal

Cooked or raw broccoli and cauliflower salad with non-fat dressing

Tuna salad with sliced celery and onion, topped with lettuce on whole grain bread

Unsweetened applesauce

Ham,pineapple,cherrytomato kabobs, baked potato with non-fat sour cream & peas

Toasted pita slices topped with guacamole (avocado) and low-sodium salsa

7 Free day�* Free day�* Free day�* Free day�* Free day�* Free day�*

*Ona“FreeDay”youcangotoyourfavoriterestaurantoreatyourfavoritedessert.Keepinmindthateventhoughyou’veworkedhardtherest of the week, it doesn’t take much to derail your weight loss efforts. The key to having a free day is to enjoy it, but don’t overdo it.

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