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Phase 1 - Fat Shredder
Phase 1 - Fat Shredder
There are NO specific meaLplans or recipes for this approach.Just select from the Portion PLan foods Listedand eat the amounts indicatedfor your nutrition Level.Along with identifying the right foods to buy, the List shows you
P O R T I O NP L A N F O O D S
which foods faLLinto which categories,and the appropriate portion size equaL to one serving.
Forexample,if you are in Phase1 and havedeterminedthat you are at nutrition Level ll, you wouLdbe atLotteda specificnumberof servings per day from each food group,as follows: _7 servingsfrom the proteins group 3 servingsfrom the dairy group _'l servingfrom the fruits group 4 servingsfrom the vegetables group _1 servingfrom the fats group 1 servingfrom the carbohydrates group group (2 items from the single _2 servingsfrom the snacks .l snackgroup or item from the double snackgroup)PLUSa P90X PeakPerformance Protein Bar and P90X PeakRecoveryFormulaDrink _2 servingsfrom the condimentsgroup
lmportant Note on Snacks: There are two snackgroups listed in your Portion P[an foods-the single Sroup and the doubte group. lf the letters SGL appear beside a snackserving btock on your Portion Chart, you can have any I item from the singte snackgroup. lf the letters DBL appear beside the snackserving btock, you can have any 1 item from the double snackgroup OR any 2 items from the singtesnackgroup.
Additiona!1.y, if the words Bar and Drink appearbesidea snackservingblock, you can have a P90X Peak Performance Protein Bar and P90X PeakRecovery FormulaDrink aLongWITH your attotted snackservings.
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During Phaes 1 use the fottowing List to determine which foods to p u r c h a s ef r o m t h e t r o c e r y s t o r e , a n d h o w m u c h o f t h e s e f o o d s c o n s t i t u t e s o n e s e r v i n g . R e m e m b e r ,t h e f o o d s y o u c h o o s e t o incorporatein your diet are up to you-just
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make sure the portions fit within the parametersof your determined nutrition Levet.
FATS
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3 oz 6t,1rn", or turkey breast o_Egg whites 3oz_Fish and shellfish 3 o, Ham slices, fat-free 3 oz_Pork tenderloin 1/3 cup_Proteinpowder 3 6'-Red meat (top sirloin, skirt steak) 3 o, Red meat, lean
Soy burger_t Soy slices_s TofuS oz Tuna_3oz Turkey bacon_2 s[ices Veggie burger_t Veggie dog_t
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Pancakes(3.6 oz)_l Pasta or noodles_1 cup Pita, whole wheat_1 Large Potato (2" x 4-3/4")_j Quinoa_1 cup Refried beans, low-fat_l cup Rice, brown or wild_t cup Sweet potato_1 medium Tortillas, corn_3 Torti IIa, who Ie w h eat_l Large Waffles, whole wheat_2 Wheat berries_1 cup
1 medium_Bagel, whole wheat 1 cup_Bakedbeans 1 cup_Beans(kidney, black, etc.) 1_Bran muffin (2.5 oz) 2 sLices Bread (whole wheat, rye, or pumpernickel) 1 cup_Cerea I, whole g ra i n 1 cup-Couscous 12_Crackers En g Ii sh m uffi n s 2 whoLe_ i cup_Hummus I cup_Lentils 1 cup_Oatmeal
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1 oz_Cheese, low-fat 1 cup -Cotta g e c h eese, 1o/o 1 oz_Fetacheese 1 oz_Goat cheese, semisoft 1-1/ 2 oz_Mozzare IIa, part skim
Parmesan cheeseloz Skim milk_8oz Soy cheese_l oz Soy milk_8oz Yogurt, nonfat plain 8oz
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l medium,Apple 1 cup_Apricots 1 medium_ Eanana 1/4 medium,Ca ntaloupe I cup_Cherries I oz*Dried fruit 6 oz_Fresh -sq u eezed j u i ce 1 medium_Grapefruit l cup_Grapes l cup-Kiwi
Mango_1/2medium Nectarine_1medium Orange-1 targe medium Papaya_1/2 Peach_l medium Pear_l medium Raspbe r ri es, b I ue be r ri es, b Ia c kbe r ri e s_1 cup St raw be r r i es, sIi ced_2 cups Tangerine_1 medium Watermelon_1 cup
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eachserving = 50 caL. 1 cup= cooked vegetabtes vegetab[e juice or vegetabLesoup 2 cups = leafy greens
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Asparagus Beets Bok choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collardgreens Cucumber Eggplant Kale
Lettuce Marinara sauce Mushrooms Peas Peppers Spinach Sprouts Squash (summer or winter) String beans Tomatoes juice, low-salt V-8@ Vegetable soup, etc
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CON DIMENTS
fat-free dressings, mustard,honey,pure fruit jams BBQand other low-fat saucesand marinades,
each s e r v i n g= 2 t b s p = 5 0 c a L .
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s i n g l es e r v i n g= 10 0 c a t . double serving =200 caL.
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Single 1oz-Cheese,low-fat I oz-Cotta g e c h eese, 1o/o I oz_Dried fruit 1_Frozen fruit bar 8oz_Fruit sorbet 12_Mini rice cakes 4 oz_Nonfat frozen yog u rt 1/2_P90X Peak Performance Protein Bar 1tbsp_Peanut butter with celery sticks 2oz_Soy nuts cheese 1-1/2oz_String t oz_Turkeyjerky nonfat plain 8 o,._Yogurt,
P90X Peak Recovery Form u Ia_12-16 oz P90X Peak Performance Protein Bar 1 9oy nuts_4oz oz String cheese_3 Turkey jerky_2. oz
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DAIRY
Buttermi[k, low-fat C h e d d a rc h e e s e ,L o w - f a t Cottage cheese, 1olo Eggs Feta cheese M o z z a r e t t a ,p a r t s k i m Parmesan c h e e s e ,f a t - f r e e SkimmiLk S w i s sc h e e s e ,L o w - f a t Yogurt, nonfat plain
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C h i c k e n b r e a s t h a t v e s .s k i n t e s s C h i c k e nt h i g h s , s k i n L e s s Ham, extra Lean P o r kt e n d e r L o i n Protein powder Soy/veggie burgers S t e a k ,f l a n k o r s k i r t S t e a k ,t o p s i r t o i n Tempeh, ground T o f u ,f i r m , t o w - f a t ( s i l k e n ) Turkey bacon Turkey breast, ground Veggie dogs
SEAFOOD
A [ b a c o r et u n a , c a n n e d HaLibut SatmonfiLtets S h r i m p ,r a w , m e d i u m - s i z e Swordf ish
VEGETABLES
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Artichoke A r t i c h o k e h e a r t s ,c a n n e d AruguIa Asparagus Avocado B a s i Lf,r e s h Broccoti Butternut squash Cabbage,Napa Cabbage,red Carrots CeIery CiLantro,fresh Cucumber, hothouse GarIic Ginger, fresh Green beans Hearts of pa[m,canned Ji c a m a Lemongrass Lettuce (iceberg,romaine, butter, red [eaf, etc.]
Mushrooms Onion, brown Onion, green Onion, red Oregano,fresh Parsley, fresh P e a s ,s n a p P e a s ,s n o w P e p p e r ,g r e e n P e p p e r ,r e d Pepper,yeLLow Potatoes Scattions Sha[[ots Spinach Sweet potatoes Tomatoes,canned,low-sodium Tomatoes, cherry Tomatoes, Roma juice, low-satt V-8@ Zucchini
NNAFIHET LIST
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Honeydew Lemons L e m o nj u i c e
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CONDI M ENTS
Brown sugar Chicken broth, fat-free, low-sodium C o o k i n gw i n e , w h i t e s h e r r y Dijon mustard Peanut butter, reduced-fat R a n c hs a L a d d r e s s i n g ,l o w - f a t S e s a m eo i t S o y s a u c e ,L o w - s o d i u m Tabasco sauce Tomato paste V i n e g a r ,b a t s a m i c V i n e g a r ,r i c e V i n e g a r ,s h e r r y V i n e g a r ,w h i t e Water chestnuts W o r c e s t e r s h i r es a u c e
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SEASONINGS
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, i n e n u t s ,p i s t a c h i o s ) N u t s ( p e c a n sp , a s h e w ss , oy) N u t s , d r y r o a s t e d ,u n s a l t e d ( a L m o n d sc S t r i n g c h e e s e ,p a r t s k i m Turkey jerky
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Protein ShakelI
1 - 1 / 2 o_ z String
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6 oz_Lem on -Garl i c Chi cken f I cup_Wild rice 1 cup_Pureeof Asparagus Soup J Protein powder
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T E V E LI I PHASE SNACK.
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t-Chef Salad f 30 nuts Pistachios 8oz_Salmon 3 tbsp_Lemon-DillSauce ] 'l cup_Asparagus l cup_Wild rice 2cups_Puree of Red Pepper Soupl 2tbsp_Protein powder
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1-Mushroom Omelet|! 1 cup _ Fresh strawbe rries 12oz Cottage cheese, 1o/o
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8 oz_Turkey 3tbsp_Gravyf I cup oreen peantll 2cups Butternut SquashSoupll 2tbsp_Protein powder
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oz_Salmon 1O 4 tbsp - Lemon-DilI 5auce f 1 cup_Asparagus l cup_Wild rice 2cups-Puree of Red Pepper Soup I 3tbsp_Protein powder
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ALSAMIC VINAIGRETTE
2 tablespoons fresh lemon juice 6 tablespoons Dijon mustard
per servtng: 14 Calories (kcal) 1 g Total Fat (42o/o calories from fat) 0 g Protein 2 g Carbohydrate 0 mg Cholesterol 71 mg Sodium
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2tablespoons=1 condiment
LEVEL II
3 tablespoons = | -1/2 condiments
LEVEL III
4 tablespoons = 2 condiments
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C U M I NV I N A I G R E T T E
\L tablespoons fresh lime juice t/2 taDrespoon orange Jutce 1/2 tablespoon Dijon mustard 1/2 teaspoon cumin powder 1/4 teaspoon salt 1/8 teaspoon black pepper 1 tablespoon olive oil
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= | condiment 2 tablespoons
LEVEL II
3 tablespoons = 1-1/2 condiments
LEVEL III
: 2 condiments 4 tablespoons
PESTO SAUCE
\1crp ptne nurs 4 cups fresh basil, packed 2 tablespoons garlic, chopped 1 cup fat-free Parmesan cheese, grated | /3 cup white cooking wine 1/3 cup lemon juice 1/2 cup fat-free chicken broth, low sodium 1/2 teasooon salt
per servtng: 61 Calories (kcal) 4 g Total Fat (49o/o calories from fat) 4 g Protein 4 g Carbohydrate 5 mg Cholesterol 1 10 mg Sodium
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Serves 20 (yields 2-1/2 cups) heat and toast nuts, turning untiLgoLden brown. 1. Heat skillet over medium-high puree basiL, cheese,wine, Lemonjuice, and 2. ln food processor, toasted nuts, and garlic. Add Parmesan or seafood. chicken broth and peocessuntiLblended.Add saLtto taste and btend.Serveon pasta,chicken,
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L E V E LI
2 tablespoons = 1 condiment
L E V E LI I
3 tablespoons = l-1/2 condiments
LEVEL III
4 tablesooons = 2 condiments
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M A N G O - G I N G ES R AUCE
tablespoonolive oil 1 cup red onion, finely chopped 1 cup mango, peeled and cubed | /2 cup tomato, chopped 1-1/2 tablespoons fresh ginger, minced 1/4 cup fresh lime juice 1/B cup orange juice 1/8 cup dry sherry 1-l /2 tablespoons brown sugar 1-l /2 tablespoons white vinegar
per servtng: 46 Calories (kcal) 1 g Total Fat (19o/o calories from fat) I g Protein 9 g Carbohydrate 0 mg Cholesterol j mg Sodium
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ServesB Stir togerheraLL ingredients in a nonreactivebowl. Store covered in the refrigeratoruntiLready to serve
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2 tablespoons: 1 condiment
LEVEL II
j tablespoons = 1-1/2 condiments
LEVEL III
= 2 condiments 4 tablespoons
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GRAVY
chopped lli_3 cupshallots, flour 1/j cup all-purpose
3 cups fat-free ch,cken broth, low sodium 1/4 teaspoon salt I teaspoon poultrY seasoning
per servtng: 34 Calories (kcal) trace Total Fat (1o/o calories from fat) 4 g Protein 4 g Carbohydrate 0 mg Cholesterol 229 mg Sodium
S e r v e s 10 1 . S a u t e s h a [ [ o t s i n s o m e o f t h e b r o t h u n t i l s o f t ( s e e L o w - f a t C o o k i n g T e c h n i q u e s ) .G r a d u a L L yw h i s k i n t h e f L o u r , a d d i n gb r o t h a s n e e d e d t o f o r m a t h i c k p a s t e . 2 . G r a d u a L l -a ydd the remaining broth, stirring and cooking untiL thickened. Add the salt and pou[try seasoning.
I LEVEL
2 tablespoons= 1 condiment
LEVEL II
3 tablespoons: 1-1/2condiments
LEVEL III
4 tablespoons = 2 condiments
I AUCE , , H O N E Y . C H I LS
I [a | | , I I chopped fine cuRshallots, 2/3 cup honey, slightly warmed 1/4 cup sherrY vinegar , r c a s p o o np a s i l l ac h i l eP o w d e r 1/4 teasPoon ground cumin / -1/2 cups fat-free chickenbroth, low sodium talt and PePPer to taste 1 teaspoon cilantro, choPPed 3 tablespoons chopped pecans, toasted
Per serving: 56 Calories (kcal) 1 g Total Fat (l3o/ocalories from fat) l g Protein 1j g Carbohydrate 0 mg Cholesterol 48 mg Sodium
S e r v e s 16 'I . Coat a saute pan with cooking spray and place on medium-high heat. Add chopped shaLlots and saut6 untiL tender 2. Add the honey and vinegar to the pan. Ouickly stir in the chiLe powder, cumin, and broth. Bring to a boil and reduceby half. 3 . T r a n s f e rs a u c e t o a b l e n d e r o r f o o d p r o c e s s o r a n d b l e n d a t h i g h s P e e d u n t i t s m o o t h . S e a s o n t o t a s t e w i t h s a L t a n d pepper. Stir in ciLantro. Garnish dish with toasted pecans.
I LEVEL
2 tablespoons= 1 condiment
LEVEL II
3 tablespoons = 1-1/2 condiments
LEVEL III
4 tablespoons = 2 condiments
L E M O N - D I L LS A U C E
\t ounces shallots 2 cups white wine 2 tabl espoon s a rrow root
per serving: 58 Calories (kcal) trace Total Fat (0%o calories from fat) 3 g Protein 5 g Carbohydrate 0 mg Cholesterol | 07 mg Sodium
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LEVEL III
4 ta blespoo n s=2 co n d i ments
C H I L L E DC U C U M B E RS O U P
\rr,ote h otho use cucu m be r 1/2 cup red onion, chopped j tablespoons fresh dill weed, chopped 1 tablespoon fresh mint, chopped 1-1/4 cups nonfat plain yogurt
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per serving: 60 Calories (kcal) trace Total Fat (5o/o calories from fat) 5 g Protein l0 g Carbohydrate 1 mg Cholesterol 1 9 1m g S o d i u m
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| /B teaspoon black pepper 1/16 teaspoon cayenne 1/4 tablespoon celery seed Yields 1 quart (serving size: 7 cup) CombineaL[ingredients and puree with bLender. ChiLL. with choppeddill or parsLey. Garnish
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1 cup soup 1/2vegetable
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2 cupssoup 1 vegetable
LEVEL III
2 cupssoup | -1/2 vegetable
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per serving: 38 Calories (kcal) trace Total Fat (9o/o calories from fat) 2 g Protein 5 g Carbohydrate 0 mg Cholesterol 1780 mg Sodium
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S a u t eo n i o n s a n d g a r L i ci n 1 / 4 c u p o f t h e c l ' r i c k e n broth.
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A d d a s p a r a g u sp , otato, and remainingstock. Bring to a boil. Reduceheat and simmer 15 to 20 minutes. Remove soup from heat and puree with a food processor or immersion btender.Return to the pan and season w i t h t h e s p i c e s .S e r v e . l f d e s i r e d ,a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g .
LEVEL I
1 cup soup, 1 tablespoon protein powder | /2 protein, 1 vegetable
LEVEL II
2 cups soup,2 tablespoons protein powder 1 protein, 1 vegetable
LEVEL III
2 cups soup,3 tablespoons protein powder I protein, 1 vegetable
BUTTERNUT S Q U A S HS O U P
shallot, minced 1L tablespoon 1 clove garlic,pressed or minced 3 cups butternut squash,peeled and seeded 1/2 cup fat free chicken broth, low sodium
per servtng: 70 Calories (kcal) trace Total Fat (1o/o calories from fat) 3 g Protein 18 g Carbohydrate
JETVES J
0 mg Cholesterol 89 mg Sodium
1 . C o m b i n e t h e s h a L L o ta n d g a r l i c i n a n o n s t i c k s a u c e p a n a n d c o o k o v e r L o w h e a t u n t i l t r a n s l u c e n t , a d d i n g ' a l i t t i e w a t e r i f n e c e s s a r yt o p r e v e n t s c o r c h i n g . 2 . A d d t h e s q u a s ha n d c h i c k e n b r o t h a n d s i m m e r u n t i L t h e s q u a s h i s s o f t , a b o u t 2 0 m i n u t e s . T r a n s f e r t o a blender or food processor and puree. 3. Returnthe soup to the pan and place over medium heat untiL heated through. Serve. 4 . l f d e s i r e d ,a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g .
LEVEL I
1 cup soup, l tablespoon protein powder 1/2protein, 1 vegetable
LEVEL II
2 cups soup,2 tablespoons protein powder 1 protein, 1 vegetable
LEVEL III
proteinpowder 2 cupssoup,3tablespoons I protein, 1 vegetable
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GAZPACHO
ounces canned tomatoes, Iow sodium j cups low-sodium tomato iuice 2-1/2 cups hothouse cucumbers, peeled and diced 1/2 cuP carrots, Peeled and diced 3/4 cup each green and red bell pepper, seeded and diced 1/2 red onion, diced 2 shallots 2 garlic cloves 1/3 cuP red wine vinegar 1/3 cuP fresh lemon juice 1 teaspoon paprika 1/4 cup each fresh oregano, basil, and ltalian parsley, chopped | /4 teaspoon white PePPer 1/4 teaspoon Tabasco sauce or to taste Serves 10 (yields 10 cups)
per serving: 20 Calories (kcal) trace Total Fat (4o/o calories from fat) 1 g Protein 5 g Carbohydrate 0 mg Cholesterol 5 mg Sodium
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or blender and in a food Processor and garLic carrots,green and red peppers,onion,shaLLots, 1. place the tomatoes, tomato juice, cucumbers, process untiLsmooth.
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pe a ,p r i k a , o r e g a n o , b a s i [ , p a r s l e y , a n d w h i t e p e p p e r a n d p r o c e s s t o c c o m b i n e . A d d T a b a s c o s a u c e t o t a s t e a n d 2.Addthevinegar,Lemonjuic hoursbefore serving. bl"end. Chi[Lfor severaL that you take protein powder separately for this recipe.lf desired,we suggest Note: Additionalprotein powder is not recommended with your meaL.
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1 cup soup 1 /2 vegetable
LEVEL II
2 cupssoup 1 vegetable
LEVEL III
2 cupssoup 1 vegetable
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teaspoondark sesameoil 1/3 cup shallots, finelY choPPed 3 tablespoons miso 7 quart vegetable stock 1/4 cup firm silken tofu, diced 3 tablespoons scallions,sliced for garnish Serves8 and cook untiLtransLucent. over medium heat. Add the shaLLots 1. Heat the sesameoiL in a saucepan heat to tow and 2. Add the miso paste and mix wetl. Add the vegetable stock and bringto a simmer.Reduce s i m m e rf o r 1 5 m i n u t e s . into bowLsand garnisheach servingwith tofu and scaLlions. 3. To serve,LedLe add protein powder just before serving. 4. lf desired,
per servtng: 107 Calories (kcal) 3 I Total Fat (23o/o calories from fat) 4 g Protein 16 g Carbohydrate 1 mg Cholesterol 1052 mg Sodium
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2 cups soup, j tablesqoons Protein 1 protein, 1 /2 carbohydrate
L E V E LI
I cup soup, l tablespoon protein powder 1 /2 protein,0 carbohYdrate
LEVEL II
protein powder 2 cupssoup,2 tablespoons 1protein, 1 /2 carbohydrate
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S OUP VEGETABL E
cupsfat-freechickenbroth, low sodium 4 rcd ootatoes, cut into | -inch cubes
4 cups onions, quartered 1 cup carrots, sliced 1 inch thick 3 cups celery, sliced 1 inch thick 2 cups zucchini, sliced 1 inch thick
per serving: 49 Calories (kcal) trace Total Fat (2o/o calories from fat) 7 g Protein 10 g Carbohydrate 0 mg Cholesterol 377 mg Sodium
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8 ounces tomato sauce,canned 2 cloves garlic, minced l/4 bunch fresh parsley, chopped 1/4 bunch cilantro, chopped dash black pepper Serves1B 1. In a Large stockpot,combinethe chickenbroth, potatoes, onions,carrots,and celery. Bringto a boiL,reduce heat to medium-high, and simmer untiLthe potatoes are tender, about 30 minutes. heat to medium-Low and cook for 10 to 15 Reduce gartic,parstey,and ciLantro. tomato sauce, 2. Addthe zucchini, to taste with black pepper and serve. more,or until the zucchiniis just tender. Season minutes add protein powder just before serving. - 3. lf desired,
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LEVEL I
I cup soup, 1 tablespoon protein powdel 1 /2 protein, 1 vegetable
L E V E LI I
protein powder 2 cupssoup,2 tablespoons 1protein,2 vegetable
LEVEL III
2 cups soup,3 tablespoons protein powder 1 protein,2 vegetable
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SOUP PUREE O F R E DP E P P E R
cups white wine 1 onion, finely chopped 5 roasted red peppers 2 cups celery, chopped 1 tablespoon garlic, minced 2 plum tomatoes, chopped 1/4 cup tomato paste 2 cups fat-free chicken broth, low sodium
per servtng: 57 Calories (kcal) trace Total Fat (5o/o calories from fat) 3 g Protein 6 g Carbohydrate 0 mg Cholesterol 145 mg Sodium
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2 tablespoons dried thyme 1/4 teaspoon each ground white pepper and ground cumin
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Serves 12 (vields 12 cups) heavy soup pot over mediumheat. Add onion,red peppers,and celery. Cook and stir for 3 minutes.Stir 1. Heatwine in a Large, in garLic. Cook for 2 more minutes,addingmore wine if necessary. heat and simmerfor 25 minutes. 2. Addtomatoes,tomato paste,and broth; cover and bringto a boit. Reduce and heat through. 3. Puree soupin a food processoror blender. Returnto the pan, add seasonings, 4. lf desired, add protein powder just before serving.
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1 cup soup, 1 tablespoon protein powder 1 /2 protein, 1 vegetable
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protein powder 2 cupssoup,2 tablespoons 1protein,2 vegetable
LEVEL III
protein powder 2 cupssoup,3 tablespoons 1protein,2 vegetable
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\.ro skim mitk 3 tablespoons protein powder, such as Beachbodya Whey Protein Powder 1/2 cup berries l/2 banana 1/2 cuo ice 233 Calories (kcal) 2 g Total Fat (Bo/o calories from fat) 20 g Protein 36 g Carbohydrate 4 mg Cholesterol 130 mg Sodium Serves 1 Combineall the ingredients in a bLender. Btenduntil smooth. per servtng:
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\_.ro skim mitk 4 tablespoons protein powder, such as Beachbodyo Whey protein Powder 1 cup berries 1/2 banana 1/2 cup ice per servtn9: 253 Calories (kca,1 2 g Total Fat (90/o calories from fat)23 g Protein 37 g Carbohydrate 4 mg Cholesterol 130 mg Sodium
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1-l /2 protein, 1 dairy,2 fruit
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skimmitk
5 tablespoons protein powder, such as Beachbodyo Whey Protein Powder 1 cup berries 1 whole banana
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3 . P l a c e s a u s a g eo n o n e m u f f i n h a L f a n d t o p w i t h o t h e r h a L f .
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2 soy patties, I English muffin, 1-t /2 oz cheese 1 protein,l/2carbohydrate,l dairy
L E V E LI I
3 soy patties, I English muffin, 3 oz cheese 2protein,l /2carbohydrate,2dairy
LEVEL III
4 soy patties,2 English muffins,4 oz cheese j protein, 1 carbohydrate,2 dairy
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\ a rhol" eqq whites 3 tablespoonsskim milk 3 ounces mozzarella cheese,part skim, grated salt and pepper to taste 388 Calories(kcal) 7 g Total Fat (35o/o calories from fat)
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and cook to desired firmness.
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1-1/2protein,2 dairy
per servtng:
506 Calories (kcal) 9 g Total Fat (35o/o calories from fat) 68 g Protein | 0 g Carbohydrate 62 mg Cholesterol
Serves 1 1 In a bowL, beat the egg whites with the skim miLk. 2 In a medium pan coated with vegetable spray, add the egg mixture and cook sLightLy-then add the cheese
and cook to desired firmness.
845 mg Sodium
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2 protein,2 dairy
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per serving: 239 Calories (kcal) 9 g Total Fat (35o/o calories from fat) 29 g Protein 9 g Carbohydrate
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cup Roma tomato, diced 1 cup spinach leaves,cleaned and dried 6 egg whites 7-l /2 ounces feta cheese, crumbled 1 tablespoon fresh basil, chopped
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\\z2 cuRRomatomato,diced 1 cup spinach leaves, cleanedand dried B eoa whites
3 ounces feta cheese,crumbled 1 tablespoon fresh basil, chopped
per servtng: 384 Calories (kcal) lBgTotalFat (430/o calories from fat) 42 g Protein 12 g Carbohydrate 76 mg Cholesterol l419 mg Sodium
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1-1/2 protein, 2 dairy, 1 vegetable
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\.ro Romatomato,diced 2 cups spinach leaves, cleaned and dried 10 egg whites 4 ounces feta cheese,crumbled 2 tablespoons fresh basil, chopped 518 Calories(kcal) 25 g Total Fat (43o/o calories from fat) 55 g Protein 19 g Carbohydrate 1 0 1m g C h o l e s t e r o l 1877 mg Sodium Serves 1 tender. 1. In a sma[L nonstickpan coated with vegetable spray,saut6 tomatoes and spinachuntil sLightLy Remove and set aside. 2. Whiskthe egg whites together in a bowl and add to the pan. Cook,stirring,over Low heat untiLalmost set Add the vegetablemixture, cheese,and basit.Cook to desiredfirmness. per serving:
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2 protein,2 dairy,2 vegetable
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3/4 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, chopped 1 | /2 ounces low-fat cheddar cheese,shredded
| 9l Calories (kcal) j g Total Fat (15o/o calories from fat) 32 g Protein 7 g Carbohydrate
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1 protein, 1 dairy, 1 vegetable
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per servtn9: 298 Calories (kcal) 6 g Total Fat (19o/o calories from fat) 50 g Protein B g Carbohydrate 1Bmg Cholesterol 966 mg Sodium
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pet servtng: 395 Calories (kcal) B g Total Fat (19o/o calories from fat) 64 g Protein 13 g Carbohydrate 24 mg Cholesterol 1256 mg Sodium
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2 Protein,2 dairY,1 vegetable
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C H E FS A L A D - L E V E L I
ounces fat-free turkey breast, chopped 3 ounces ham slice, extra lean, low sodium, chopped l -l /2 ounces fat_free mozzarella cheese,chopped | /2 Roma tomato, chopped 2 cups romaine lettuce, chopped 1/4 cup hearts of palm, chopped I ounce avocado, diced 2 tablespoons low-fat Ranch dressinq
per serving: 323 Calories (kcal) I g Total Fat (2 | o/o calories from fat) 50 g protein 74 g Carbohydrate 86 mg Cholesterol 5l5 mg Sodium
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fat.free turkey breast, chopped \jlouncei 4 ounces ham slice,extra lean, low sodium, chopped 3 ounces fat_free mozzarella cheese,chopped I /2 Roma tomato, chopped 2 cups romaine lettuce, choppeo 7/4 cup hearts of palm, chopped I ounce avocado, diced 3 tablespoons low-fat Ranch dressinq per servtng:
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2-l /2 protein,2 dairy, I vegetable, 1 condiment
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ounces fat-free turkey breast, chopped 5 ounces ham slice, extra lean, low sodium, chopped 4 ounces fat free mozzarella cheese, chopped
per servtng: 611 Calories(kcal) l4gTotalFat (20o/o calories from fat) 96 g Protein 26 g Carbohydrate 150 mg Cholesterol 5352 913mg Sodium
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3 protein,2 dairy, 1 vegetable,2 condiments
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398 Calories (kcal) llgTotalFat (42o/o calories from fat) 38 g Protein 20 g Carbohydrate
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6 ouncessteak,2 tablespoons dressing 2 protein, 1 vegetable
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STEAK & ARUGULA S A T A D- L E V E LI I
\L ounces top sirloin 3 cups arugula 7/2 pint cherry tomatoes, halved 3/4 cup canned artichoke hearts, drained 3 tablespoons balsamic vinaigrette (see recipe) Serves 4 1. GriLL or broil steak untiLdone,approximately7 to 10 minuteson eachside Coo[ and cut into 1-inchslices. 2 Toss together the arugula, tomatoes, and artichoke hearts and arrangeon pLates.Top with the steak and drizzLe with balsamic vinaigrette. 531 Calories (kcal) l4gTotalFat (42o/o calories from fat) 5l g Protein 26 g Carbohydrate 1 16 mg Cholesterol 414 mg Sodium per serving:
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8 ounces steak,3 tablespoons dressing 2-1/2 protein, 1-l /2 vegetable
per servtng:
695 Calories (kcal) lTgTotalFat (41o/o calories from fat) 66 g Protein 40 g Carbohydrate 144 mg Cholesterol 547 mg Sodium
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| 0 ouncessteak, 4 tablespoons dressing 3 protein,2 vegetable
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T U N A S A L A D - L E V E LI
\iounces tuna, canned 3/4 ounce low-fat mavonnaise l-2 teaspoon lemon zest squeezeof lemon 1 tablespoon shredded carrots 1 tablespoon chooped celery 1 tablespoon chopped green onion I teaspoon celery seeds
per serving: 248 Calories (kcal) 5 g Total Fat (l7o/ocalories from fat) 44 g Protein 5 g Carbohydrate 51 mg Cholesterol 348 mg Sodium
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and mix thoroughty.Then add Lemonzest, Lemon bowL.Add mayonnaise Draincanned tuna and place in a smaLL together. seeds. BLend green onions, and celery carrots, ceLery, luice,
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\founces tuna, canned 1 ounce low-fat mayonnaise 3/4 teaspoon lemon zest per servtng: 337 Calories (kcal) 7 g Total Fat (17o/o calories from fat) 59 g Protein 8 g Carbohydrate 68 mg Cholesterol 447 mg Sodium
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squeezeof lemon 2 tablespoon shredded carrots 2 tablespoon chopped celery 2 tablespoon chopped green onion | -l /2 teaspoons celery seeds
and mix thoroughty.Then add Lemonzest, in a smaL[ bowl. Add mayonnaise Draincanned tuna and pLace juice, together. green onions,and celery seeds.BLend carrots,ceLery, Lemon
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1-l/4 ounces low-fat mayonnaise I tablespoon lemon zest squeeze of lemon 3 tablespoons shredded carrots 3 tablespoons chopped celery j tablespoons chopped green onion 2 teaspoons celery seeds
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3 protein, 1 fat
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CHICKEN S A L A D. L E V E L I
\L ounces skinlesschicken breast halves 2 tablespoons !ow-fat mayonnaise 3/4 tablespoon Dijon mustard 2 tablespoons green onions, diced l/8 teaspoon black pepper 1/B teaspoon fresh dill | /4 cup celery, diced
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per servtng: 345 Calories (kcal) l2gTotalFat (32o/o calories from fat) 43 g Protein 74 g Carbohydrate 105 mg Cholesterol 361 mg Sodium
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2-1/2 tablespoons green onions, diced 1/4 teaspoon black pepper 1/4 teaspoon fresh dill l/2 cup celery, diced
Serves 3
Poach c h i c k e n ;c o o l a n d d i c e . G e n t L y c o m b i n e t h e c h i c k e n w i t h t h e r e m a i n i n g i n g r e d i e n t s a n d c h i L Lu n t i l r e a d y
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10 ounces 3 protein
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\_f ounces pork tenderloin, lean 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon cinnamon 2 teasooons olive oil 1/4 cup brown suger,packed 1/2 tablespoon fresh garlic, finely chopped 1/2 tablespoon Tabascosauce Serves4 (yields l5 ounces) '1. Preheat oven to 350 degrees. then coat pork with the spice rub. 2. Stir together saLt,pepper, cumin,chiLipowder, and cinnamon, 3. Heat 1 tablespoonoiL in a 12-inch skiL[etover moderateLyhigh heat and brown pork, turning,about 4 minutes. Placepork in a roastingpan and Tabasco and pat onto top of tenderLoin. 4. Stir together brown sugar,garLic, andcook in the oven for 20 minutes.
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\f_2 each orange,peeled and cut 1 cup fresh spinach 1/2 each red bell pepper, cut lengthwise into thin strips 1/16 cup golden raisins 1 cup Napa cabbage 6 ounces lsland PorkTenderloin 2 tablespoons cumin vinaigrette (see recipe)
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556 Calories (kcal) l3gTotalFat (37o/o calories from fat) 39 g Protein 51 g Carbohydrate 1 7 1m g C h o l e s t e r o l 781 mg Sodium
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per serv,ng: 882 Calories (kcal) lTgTotalFat (35o/o calories from fat) 52 g Protein 9j g Carbohydrate 147 mg Cholesterol 862 mg Sodium
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1 each orange,peeled and cut 2 cups fresh spinach 1 each red bell pepper, cut lengthwise into thin strips I /4 cup golden raisins 2 cups Napa cabbage 10 ounces lsland Pork Tenderloin 4 tablespoons cumin vinaigrette (see recipe)
per servtng:
1029 Calories (kcal) l9gTotalFat (31o/o calories from fat) 69 g Protein 87 g Carbohydrate | 47 mg Cholesterol 986 mg Sodium
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\ orn.es shrimp, peeled 1/4 tablespoon low-sodium soy sauce 1/2 teaspoon rice vinegar | /4 cup fat-free chicken broth 1-4 teaspoon garlic, minced 1-4 teaspoon ginger, minced 1 2 cup red onion, sliced in wedges 1-2 cup broccoli florets 1 - 1 / 4 c u p s s n o w p e a s ,t r i m m e d 1 - 1 / 2 c u p s m u s h t o o m s ,h a l v e d 1/4 cup yellow bell pepper, cubed 1/4 cttp canned water chestnuts,drained Serves 1 1 . W a s hs h r i m pa n d d r a i n w e L L
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aglorn. es shrimp, peeled 1/2 tablespoon low-sodium soy sauce 3/4 teaspoon rice vinegar 1/2 cup fat-free chickenbroth 1/2 teaspoon garlic, minced 1/2 teaspoon ginger, minced 3/4 cup red onion, sliced in wedges 3/4 cup broccoli florets t -1/2 cups snow peas, trimmed 1-3/4 cups mushrooms, halved 1/2 cup yellow bell PePPer,cubed 1/2 cup canned water chestnuts, drained Serves 1 s h r i m pa n d d r a i nw e L L . 1. Rinse
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3 . A d d a L Lt h e v e g e t a b l e s t o t h e p a n a n d c o n t i n u e t o s a u t 6 , s t i r r i n g a n d a d d i n g m o r e b r o t h a s n e c e s s a r y . A d d s h r i m p w h e n cooked and saut6 untiL the vegetabLes are tender and the shrimp is oPaque.
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4-1/2cups
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H e a t t h e s o y s a u c e ,r i c e v i n e g a r , a n d 2 t a b l e s p o o n s o f t h e c h i c k e n b r o t h i n a s a u t 6 p a n o v e r m e d i u m h e a t . A d d t h e g a r L i ca n d g i n g e r a n d s a u t 6 u n t i l t e n d e r . Add aLL the vegetabLesto the pan and continue to saut6, stirring and adding more broth as necessary. Add shrimp when the vegetables are haLfway cooked and saut6 untiL the vegetab[es are tender and the shrimp is opaque.
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LEVEL III
5 cups 3 protein,2vegetable
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- L E V E LI TURKEY BURGER
per servtng:
306 Calories (kcal) l2gTotalFat (35o/o calories from fat) 37 g Protein 1 1 g Carbohydrate 101 mg Cholesterol 252 mg Sodium
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2-1/4 teaspoonsgreen onions, minced 2-1/4 teaspoons parsley,chopped I /4 teaspoon Dijon mustard I dash Wprcestershire sauce black pepper to taste Serves 1 'l the gritLor broiLer. . Preheat (seebelow) 2. Combine alLingredients and divide mixture into patties, size according to nutrition LeveL
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LEVEL I
patty 6-ounce 1protein
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- L E V E LI I TURKEY BURGER
$ g r o u n d t t r r k e yb r e a s t orrnces 2 tab Iespoo n s so u rdoug h breadcrum bs 4 tablespoons low-fat buttermiIk 3 teaspootls green onions, minced 3 teaspoons parsley,chopped 1/2 teaspoon Dijon mustard 2 dashes Worcestershire sauce 2 dashes black pepper to taste Serves 1 l. Preheatthe grill or broiLer.
2 . C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s , s i z e a c c o r d i n g t o n u t r i t i o n L e v e L( s e e b e L o w ) . 3 . G r i L Lu n t i l c o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .
per serving: 410 Calories(kcal) l6gTotalFat (35o/o calories from fat) 49 g Protein 14 g Carbohydrate 135 mg Cholesterol 351 mg Sodium
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LEVEL II
g-ounce patty 2-l /2 protein
- L E V E LI I I TURKEY BURGER
\p ounces ground turkey breast 2 1/2 tablespoonssourdough breadcrumbs 5 tablespoons low-fat buttermilk 3-3/4 teaspoons green onions, minced 3-3/4 teaspoons parsley, chopped 3/4 teaspoon Dijon mustard 2 dashes Worcestershiresauce 2 dashes black pepper to taste Serves l
l . P r e h e a t t h e g r i t Lo r b r o i L e r . 2 . C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s , s i z e a c c o r d i n g t o n u t r i t i o n l e v e L ( s e e b e l o w ) . 3. GriLL u n t i Lc o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .
per servtng:
512 Calories (kcal) 20 g Total Fat (35o/o calories from fat) 61 g Protein 18 g Carbohydrate 169 mg Cholesterol 443 mg Sodium
LEVEL III
l9-ounce patty 3 protein
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per servtng: 466 Calories(kcal) 1 1g T o t a l F a t (21a/o calories from fat) 46 g Protein 49 g Carbohydrate
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1-1/2pound top sirloin steak,sliced 1 inch thick 1 tablespoon sesame oil 2 tablespoons rice vinegar 1 tablespoon minced ginger 4 cups broccoli florets
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s a u t 6 p a n ,a d d t h e o n i o n sa n d g a r l i c ,a n d s a u t 6 u n t i Lo p a q u e . 2 . M e a n w h i Lh ee , a t a s m a La L m o u n to f s o y s a u c ei n a L a r g e 3. naa beef andsaut6,turningoften with tongs,for 7 to 10 minutes,Stir together the oiL,vinegar,and gingerand add to the saut6 mixture
4. BLanch broccoli in the boiling water (or microwave on high, covered and vented, for 2 minutes). Add to the meat mixture and keep warm package directions. Drain, toss with the beef and broccoli, and serve.
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622 Calories (kcal) l5gTotalFat (21o/o calories from fat) 61 g Protein 65 g Carbohydrate 132 mg Cholesterol 2122mg Sodium
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B ounces dried soba noodles Yields6 cups 1 .B r i n g 2 quarts waterto a boiL. saut6 pan, add the onionsand garlic,and saut6 untiLopaque heat a smaLL amount of soy saucein a Large 2. Meanwhi[e,
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3. Addbeef andsaut6,turningoften with tongs,for 7 to 10 minutes,Stir together the oiL,vinegar,and gingerand add to the saut6 mixture.
4. BLanch b r o c c o L ii n t h e b o i l i n g w a t e r ( o r m i c r o w a v e o n h i g h , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . A d d t o t h e m e a t m i x t u r e a n d k e e p w a r m .
- 4 _ ^ ppspsps Z s o b a n o o d L e sa c c o r d i n g t o p a c k a g e d i r e c t i o n s . D r a i n , t o s s w i t h t h e b e e f a n d b r o c c o L i , a n d s e r v e . !.
= LEVEL II
= ! 2cuDs 3 protein,l carbohydrate,l vegetable
per servrng: 777 Calories (kcal) l9gTotalFat (21 o/o calories f rom fat) 76 g Protein Bl g Carbohydrate 165 mg Cholesterol 2652 mg Sodium
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1 . B r i n g2 q u a r t s w a t e r t o a b o i [ . 2 . f 4 e a n w h i L eh , e a t a s m a L [a m o u n t o f s o y s a u c e i n a L a r g es a u t 6 p a n , a d d t h e o n i o n s a n d g a r [ i c , a n d s a u t 6 u n t i L o p a q u e . 3 . A d d b e e f a n d s a u t 6 , t u r n i n g o f t e n w i t h t o n g s , f o r 7 t o 10 m i n u t e s , S t i r t o g e t h e r t h e o i L , v i n e g a r , a n d g i n g e r a n d a d d t o t h e s a u t 6 m i x t u r e . 4. BLanch broccoLiin the boiLing water (or microwave on high, covered and vented, for 2 minutes). Add to the meat mixture and keep warm. 5. Prepare soba noodles according to packate directions. Drain, toss with the beef and broccoli, and serve.
LEVEL III
2-l/2 cups 3 protein, l carbohydrate, I vegetable
LEMON-GARLIC C H I C K E N- L E V E L I
\2, cup freshlemon juice 2 tablespoons molasses 2 t e a s n o o n <W o r r c s t e r s h i r e sauce 4 garlic cloves,chopped 2 pounds skinless chickenthighs 1/4 teaspoon salt 1/4 teaspoon black pepper Iemon wedges parsley sprigs Yields 1Bounces
per serving:
153 Calories (kcal) 4 g Total Fat (24o/o calories from fat) 21 g Protein 8 g Carbohydrate 86 mg Cholesterol 219 mg Sodium
1 Combine first 4 ingredients in a nonreactive dish and add chicken.Cover and marinate in refrigerator 'l hour, turning occasionaLLy 2 Preheat oven to 425 deerees. 3 Removechickenfrom dish,reservingmarinade, and arrangein a shaLLow roasting pan coated with cookingspray. Pourreserved marinade over c h i c k e ns ;p r i n k L w e i t h s a L ta n d p e p p e r .
4 . B a k ea t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L w y i t h m a r i n a d e ,B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i l c h i c k e n i s d o n e Serve with Lemon wedges and garnish with parsley, if desired.
LEVEL I
6 ounces 2 orotein
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per servtng: 192 Calories (kcal) 5 g Total Fat (24o/o calories from fat) 26 g Protein 10 g Carbohydrate 107 mg Cholesterol 274 mg Sodium
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4 garlic cloves,chopped 2 pounds skinless c h i c k e nt h i g h s 1/4 teaspoon salt 1/4 teaspoon black pepper temon weages parsley spngs Yields 32 ounces
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ingredientsin a nonreactive dish and add chicken.Cover and marinate in refrigerator t hour, turning occasionaLLy 425 degrees.
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R e m o v e c h i c k e n f r o m d i s h , r e s e r v i n g m a r i n a d e , a n d a r r a n g e i n a s h a L L o wr o a s t i n g p a n c o a t e d w i t h c o o k i n g s p r a y . P o u r r e s e r v e d m a r i n a d e o v e r chicken; s p r i n k L ew i t h s a L t a n d p e p p e r .
- 4 . B a k e a t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L yw i t h m a r i n a d e , B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i L c h i c k e n i s d o n e a
Serve with Lemon wedges and garnish with parsley, if desired.
LEVEL II
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per servtng:
256 Calories (kcal) 7 g Total Fat (24o/o calories from fat) 34 g Protein | 3 g Carbohydrate
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2 teaspoons Worcestershiresauce
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4 garlic cloves,chopped 2 pounds skinless chicken thighs 1/4 teaspoon salt I /4 teaspoon black pepper lemon wedges parsley sprigs Yields 32 ounces
365 mg Sodium
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425 deqrees.
LEVEL III
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10 ounces 3 prorein
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shredded 3 cupsgreen cabbage,
I cup red cabbage, shredded 7 cup jicama, julienned 1/2 red onion, finely chopped 2 red delicious apples, finely diced 1/2 cup fat-free mayonnaise 1/3 cup white vinegar
per serving: 38 Calories(kcal) traceTotalFat (4o/o caloriesfrom fat) 0 g Protein 9 g Carbohydrate 0 mg Cholesterol 171mg Sodium
plus 2 teaspoonsfructose 2 tablespoons 2 tablespoonsplus 2 teaspoonsDijon mustard 1-l /2 teaspoons caraway seed T/4 teaspoonsalt pinch white pepper
Yields 6 cups 1. Combinethe vegetabtes and apptes in a large bowt and mix we[[. 2. Combine the remaining ingredients in a sma[[ bowt and mix wetl to make dressing. 3. Pourthe dressingover the slaw and toss until evenLycoates. Cover tightLy and chitLbefore serving.
L E V E LI
l/2 cup l/2 vegetable
L E V E LI I
1 cup l vegetable
L E V E LI I I
2 cups 2 vegetable