6WEEK - 4HOURSTOFIT Ebook 081823 Links PDF

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6 WEEK 4 HOURS TO FIT CHALLENGE

TABLE OF CONTENTS
PROGRAM OVERVIEW 3
CHALLENGE CALENDAR 11
TRAINING OVERVIEW 14
WARMUP ROUTINE 22
GYM/AT HOME FULL EQUIPMENT WORKOUTS 23
AT HOME WORKOUTS (DUMBBELLS/BODYWEIGHT) 32
MOBILITY 41
NUTRITION OVERVIEW 43
GOAL: MUSCLE BUILDING
WOMEN’S MEAL PLANS 53
MEN’S MEAL PLANS 59
WOMEN’S VEGAN MEAL PLANS 64
MEN’S VEGAN MEAL PLANS 67
GROCERY LIST 70
FOOD EXCHANGE LISTS 71
RECIPES 76
GOAL: FAT LOSS
WOMEN’S MEAL PLANS 80
MEN’S MEAL PLAN 86
WOMEN’S VEGAN MEAL PLANS 91
MEN’S VEGAN MEAL PLANS 94
GROCERY LIST 97
FOOD EXCHANGE LISTS 98
RECIPES 103
ACCOUNTABILITY 106
FITNESS TEST 108
TIPS TO STAY ON TRACK 112
ACCOUNTABILITY TRACKER 119
NICOLEWILKINS .COM
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PROGRAM
OVERVIEW
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It’s time to get started with the 4 Hours To Fit Challenge!

I’m excited for the start of all my Challenges, but I can’t remember the last
time I felt this excited.
Mostly because this is a brand-new program that’s different from anything

I’ve done before - I can’t wait for you to try it because I think you’re going to
love it!
I created this to fit with your lifestyle, regardless of how busy you are and how
much time you have to work out. My hope is that this can be an eye-opening
experience for you, and help debunk that all-or-nothing mentality so many
of us have; that this program shows you what you can achieve by investing
just a fraction of the time you do have each week into yourself.
These workouts are going to push you, they are going to be fun and they are
going to be something completely new for most of you.
We’ll get into all of that and more in the Training section of this eBook, but
just remember – the workouts are just part of the equation when it comes to
getting in shape and making a dramatic physical transformation in a short
period of time.
Six weeks is all we have, so you are going to want to hit the ground running.
How can you do that?
By reading through this entire eBook and taking this first weekend to GET
READY!
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Like all of my Challenges, this is going to be a challenging experience for you.

But it’s also going to be fun, rewarding and empowering.
The goal isn’t to be perfect. It’s to work on being a better version of you.
To develop discipline, learn healthy habits and unlock your inner strength so
you can reach the goals you set over these six weeks. And – more importantly
- continue to live a fitter, healthier lifestyle long after the Challenge is over.
You have your very own, built-in support group with me, my Training Team
(Naomi and Maureen) and our amazing community of supportive, inspiring,
motivational women in our Nicole Wilkins Fitness Facebook Community
Women who are going through exactly
what you are, who will be there to cheer you on when things get tough and
help you find the strength to push through and keep moving forward.
But the key to your success, as always, is you.
You will get out what you put in, so I hope you give this your all - whatever
that is for you. If you do that, you’re going to be a winner when it’s all said and
done and I know you will be in a much better place, mentally and physically,
on September 22.
Check out my Welcome video below to see how you can set yourself up for
success and make the most out of this program.
I believe in you!

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GETTING STARTED
Everything you need to follow the program can be found in this eBook.
The TRAINING section includes all of your workouts and links to the exer-
cise demonstrations for every exercise in the program.
The NUTRITION section includes all of your meal plans, food exchange lists,
grocery shopping lists and recipes.
The ACCOUNTABILITY section includes your pre and post Challenge

Fitness Test, Accountability Tracker (both are optional!) and my tips for
how to overcome common roadblocks you might encounter over these
six weeks.
There are also bonus videos for the Training, Nutrition and Mobility sec-
tions on NicoleWilkins.com, so make sure to check out those pages too.
You can view those videos via the links in this eBook, or you can access
them directly via the 4 Hours To Fit Challenge Homepage HERE.
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UPLOADING YOUR PHOTOS

& MEASUREMENTS
Uploading photos is totally optional – not everyone does it. But you won’t be
eligible to win any of the post-Challenge prizes if you don’t, so I hope you do!
Even if you don’t plan to upload photos, I recommend you take measurements
before and after the Challenge and take progress photos at least every other
week during it. The scale can be a useful tool for measuring progress, but it is
not the end all be all and shouldn’t be the only way you measure your success.
There are so many other ways to track progress and see improvements, like:
How heavy are you lifting?

Do you have more energy?
Are your clothes fitting differently?
Do you see more definition when
you look in the mirror?
All of these are indications that things are moving in the right direction, so
don’t stress out too much if the scale isn’t changing dramatically from week
to week. Weight loss (if that’s your goal) isn’t a linear progression, so there will
be times when you see a lot of progress and other times when you don’t see
much at all.
Just trust the program, keep putting in the work and good things will happen.
I have also included a pre and post-Challenge Fitness Test for you to take
(mentioned above), so try your hand at that before and after as another way
of measuring your progress.
If you are planning to upload photos, the

deadline for doing that is
Wednesday, August at 11 pm EST/8 PST.

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HERE IS THE CORRECT

WAY TO POSE IN IN YOUR
BEFORE AND AFTER PHOTOS:
» Posing the same way in both Before and
After photos (not relaxed in the before and
flexing in after, or switching up her pose)
» Wearing the same outfit

» Entire body is visible from head to toe
» Photos taken in the same location, with
consistent lighting
» Don’t crop in too tight in the photos,

please include space on both sides of the
subject.
» Holding the hashtag up in her front-view

photo (not taping to the wall, covering her
body or holding up in any other photos)
The hashtag to hold up in your

front-view photo is:
#4HOURS2FIT
GO HERE TO UPLOAD
YOUR PHOTOS
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YOUR TRAINERS ON THE FORUMS

Your NW Fitness Team Trainers throughout the Challenge
are me (of course!), Maureen and Naomi.
We will be on the forums every day during
the Challenge answering questions and
offering as much support as we can.
The forums are also a place where you can meet and chat
with other people who are going through exactly what you
are. It's a great place to learn from, support and motivate
each other, so please take advantage of it!
CLICK HERE TO VISIT THE FORUMS
WEEKLY PRIZE GIVEAWAYS

We will be giving away weekly prizes to those of you
who are posting about your Challenge experiences
every week on social media.
These posts can be anything that shows how hard you

are working, how much fun you are having, what you're
eating ... or anything else you can think of that relates
to your journey!
I'll find your posts by searching these hashtags on Instagram and Facebook, and
I will pick three "prize winners" each week.
So please make sure your profile is public so I can see you, and make sure you are
using these hashtags so I can find you:
#nicolewilkinschallenge
#nw4hourstofit

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THE BEST VERSION OF YOU

One of the things I’m most proud of since I started my website, and these
Challenges, is the amazing group of women we have in our community.
Women (and some men!) of all shapes, sizes, backgrounds and experience
levels.
Having them with you on this journey is an awesome way to have your own
built-in support community, who will be there to support you, cheer you on
and pick you up when you need it.
But seeing someone else’s progress can be a double-edged sword. It can be
incredibly inspirational, but it can also be defeating if you allow it. Especially
when you start comparing yourself to others - wondering why this person has
lost this, or this person has built this – and wondering why you haven’t.
Do your best not to go down this road! You’re only doing yourself a disservice.
We all start from different places. We all have different genetics, different
body types, different responsibilities, different daily challenges and responsi-
bilities.
So don’t get discouraged, or think you aren’t doing enough, by comparing

yourself to anyone else.
Do the best YOU can to be the best version of YOU. That’s all any of us can do.
Compare yourself to the only one who matters – the person you were yester-
day, the person you are today, and the person you would eventually like to
become.
If you can do that – focus being just a little bit better each day than you were
the day before – then you have done all you can.
And you should be very proud of that.
Now let’s get after it together!
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WEEKLY
CHALLENGE
CALENDAR
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CHALLENGE CALENDAR
PHASE 1 WORKOUTS
LOAD BEFORE PHOTOS
AUGUST 9 TO AUGUST 16
MONDAY, AUG 14 TUESDAY, AUG 15 WEDNESDAY, AUG 16 THURSDAY, AUG 17 FRIDAY, AUG 18 SATURDAY, AUG 19 SUNDAY, AUG 20
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WEEK 1
❏ ❏ ❏ ❏
WORKOUT WORKOUT ❏ OFF WORKOUT WORKOUT ❏ OFF ❏ OFF
LOWER BODY SHOULDER BACK CHEST
FOCUSED FOCUSED FOCUSED FOCUSED
LAST DAY TO
UPLOAD PHOTOS
MONDAY, AUG 21 TUESDAY, AUG 22 WEDNESDAY, AUG 23 THURSDAY, AUG 24 FRIDAY, AUG 25 SATURDAY, AUG 26 SUNDAY, AUG 27

WEEK 2
❏ ❏ ❏ ❏
MONDAY, AUG 28 TUESDAY, AUG 29 WEDNESDAY, AUG 30 THURSDAY, AUG 31 FRIDAY, SEP 1 SATURDAY, SEP 2 SUNDAY, SEP 3

WEEK 3
❏ ❏ ❏ ❏
KEEP GOING TO WEEK 4

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CHALLENGE CALENDAR
PHASE 2 WORKOUTS
MONDAY, SEP 4 TUESDAY, SEP 5 WEDNESDAY, SEP 6 THURSDAY, SEP 7 FRIDAY, SEP 8 SATURDAY, SEP 9 SUNDAY, SEP 10
WEEK 4

❏ ❏ ❏ ❏

WEEK 5
❏ ❏ ❏ ❏
DAY 36 DAY 37 DAY 38 DAY 39 DAY 40

WEEK 6
❏ ❏ ❏ ❏
WORKOUT WORKOUT ❏ OFF WORKOUT WORKOUT
FOCUSED FOCUSED FOCUSED FOCUSED UPLOAD YOUR
AFTER PHOTOS
MONDAY, SEP 25
CONGRATULATIONS
UPLOAD
YOU DID IT !
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TRAINING
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Are you ready for the part of this Challenge I’m most excited
about?
(Aside from the results you’re going to see and how much you are going
to love the journey, of course!)
The workouts!
Because that’s what really makes this Challenge unique from any of my
previous ones. It’s the first time I’ve ever created a training program like
this, and I did it with the intention of making sure I could deliver on what
I was promising.
Specifically, the fact that you are going to get in an amazing workout in
less than an hour. And that you are going to see results by working out
for just that one hour a day, four days a week – including your warmup,
warmup sets and your cardio – regardless of your age or experience level.
So how do we do that with such a diverse group? I’ll go into more detail
on that, but first let’s dive into a general overview of the training program.
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TRAINING OVERVIEW
You’ll be following a total-body training split (schedule) for your workouts,
where each day will place an added emphasis on one of these four muscle
groups – Legs, Shoulders, Back and Chest.
The training split will stay the same for all six weeks of the program, but you
will have two sets of workouts: One set for Weeks 1-3 (Phase 1) and one for
Weeks 4-6 (Phase 2). Exercise selection will change in each phase, but the
workout structure will remain the same.
I’m suggesting you follow a 2 on 1 off, 2 on 2 off split, but feel free to do what-
ever works best for you.
These workouts are going to be challenging, and since you’ll be doing a high
intensity cardio circuit to end each one, I recommend splitting up your rest
days to allow your body time to recover and not training four days in a row.
TRAINING SPLIT You have access to two different

DAY 1: MONDAY LOWER BODY FOCUSED workout plans, so you can follow
DAY 2: TUESDAY SHOULDER FOCUSED along from anywhere depending
on the equipment you have
DAY 3: WEDNESDAY OFF
available. The exercises vary
DAY 4: THURSDAY BACK FOCUSED depending on the equipment
DAY 5: FRIDAY CHEST FOCUSED you have access to, of course.
DAY 6: SATURDAY OFF But your training is the same
DAY 7: SUNDAY OFF from plan to plan.
Which means you can

mix and match between GYM/AT-HOME AT-HOME
the workout plans if you (FULL EQUIPMENT) WORKOUTS
are splitting time WORKOUTS (DUMBBELL/
between training at home For those who have BODYWEIGHT)
and at the gym, or if access to a gym or For those with limited
you’re traveling and have have a wide variety of equipment.
equipment at home.
to get in your workout
with limited equipment.

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Here’s what makes these 4 Hours To Fit Workouts unique, and why I can
guarantee you’ll be in and out of the gym – or garage, or living room – in under
an hour.
Every workout is timed. So regardless of your unique situation (age, experience

level, rest periods, rep speed), you will be performing each exercise, or set of
exercises (Training Block) for a specific length of time.
Here’s a snapshot of how it looks:
BLOCK 1 1-minute transition,

BLOCK 2 Dynamic warmup. time to get set up
Strength/power. Focus for your first
on one compound working sets.
(multi-joint) exercise GYM/AT HOME FULL EQUIPMENT WORKOUTS
for the entire block. PHASE 1 • WEEKS 1-3
Start with an addition- DAY 1: MONDAY - LOWER BODY FOCUSED
al 1-3 warmup sets to BLOCK 1: 5 MINUTES 0-5 minutes
make sure you’re Total Body Warmup CLOCK TIME

prepared to lift as
+ 1 minute transition
If you start a stopwatch
heavy as possible BLOCK 2: 10 MINUTES 6-16 minutes from 0:00 at the start of
*perform 2-3 warmup sets of 5-10 reps, resting as little as possible between sets
during your working Squat
REPS
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the workout, this is the
sets. Rest 60-90 + 2 minute transition running time for which
seconds between you’ll be doing each
BLOCK 3: 8 MINUTES 18-26 minutes
working sets to make SUPERSET REPS block.
sure you are recovered Incline Dumbbell Press
Incline Dumbbell Row
8-10
8-10
enough to lift heavy + 2 minute transition
throughout this block.

Typical range for this SUPERSET REPS
block is 4-5 total sets, Barbell Hip Thrust 8-10
Two-minute
Dumbbell Upright Row/Front Raise 8
if you are doing more + 2 minute transition transition period
than that increase between each
BLOCK 5: 7 MINUTES
the weight and
37-44 minutes
TRISET REPS training block to rest

rest longer. Bench Dip 10
and get set up for
Seated Barbell Curl 10-12
Dumbbell Standing Calf Jumps 10-12 your next block.
AMRAP CARDIO FINISHER REPS

BLOCKS 3-5 Dumbbell Reverse Lunge 8 (each leg)
Bicycles (each side) 8 (each side)
These will consist of supersets Dumbbell Swings 8
and trisets (see INTENSITY Manmakers 8
TECHNIQUES for definitions). TOTAL TIME: 56 MINUTES

Still go as heavy as
possible, resting only after
each superset or triset is
BLOCK 6
A high-intensity cardio circuit, where you will
complete. I recommend TOTAL TIME
perform as many rounds as possible (AMRAP)
shorter rest periods here Done in under
during the 10–12-minute period. Push yourself as
(30-45 seconds), since these and hour!
hard as you can and rest when necessary. There
exercises target different
are some weighted movements mixed in
muscle groups – meaning
here, so go lighter than you normally would to
you won’t need the same
keep things moving at a faster pace.
amount of rest as you did
during Block 2.
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I know you’re going to have questions, so here are answers to some I know you’ll
have. If your question isn’t covered here, ask away on the Challenge Forums.
Q: HOW DO I KNOW IF I’M LIFTING HEAVY ENOUGH?

Heavy is relative and all of you are at different points of your journey – different
experience levels, different strength levels, etc – so I can’t tell you how much
weight you should be using. But generally, you should be struggling on the
last 2-3 repetitions of most (if not all) working sets.
By struggling, I mean almost not able to complete them – or not be able to

complete them at all. I would rather you fall a few reps short of what is listed
and have to use the Rest-Pause technique (see INTENSITY TECHNIQUES
DEFINED) than be able to do more reps and stop well short of reaching
muscle failure.
I can’t tell you how many people I see – even in these Challenges - who aren’t
lifting as heavy as they should be.
So if you are always reaching for the 12-15 pound dumbbells on a certain
exercises, do yourself a favor: Step out of your comfort zone and reach for
the 20 pounders. You might not be able to reach the listed number of reps,
but at least you’ll be challenging yourself and overloading the muscle.
Same goes for those of you who are always using the 20s – step up your game
and test your limits! You can always drop the weight back down if it proves to
be too heavy.
Q: WHAT HAPPENS IF I DON’T REACH 10 REPS AND THE TIME FOR THAT
TRAINING BLOCK EXPIRES? OR IF I’M HALFWAY THROUGH THE 2ND
EXERCISE OF A TRISET AND I RUN OUT OF TIME?
Stop – you’re done. Start your two-minute transition to rest, recover and get
set up for your next training block.

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Q: WHAT IF I’M FOLLOWING THE DUMBBELL/BODYWEIGHT PROGRAM

AND I DON’T HAVE ENOUGH WEIGHT TO GO AS HEAVY AS I NEED TO
FOR BLOCK 2 (STRENGTH/POWER BLOCK)?
Unfortunately, this is one of the disadvantages of training with limited
equipment, but it doesn’t mean you still can’t push yourself and reach your
goals. You can increase your time under tension by either slowing down your
rep speed, or by performing 1 ¼ reps for any exercise. Check out my “How To
Increase The Intensity Of Your Workouts When Training From Home” video
HERE on the Bonus Training Video page for my tips.
Q: HOW LONG SHOULD MY WARMUP SETS TAKE IN TRAINING BLOCK 2?

Not long. These sets should be anywhere from 5-10 reps, increasing in
weight with each set. Rest minimally between these sets and do not come
close to failure. Again, pyramid up in weight for these before moving to your
working sets.
Q: WHAT IF I DON’T NEED THE FULL 2-MINUTE TRANSITION PERIOD?

Then you aren’t lifting heavy enough and pushing yourself as hard as you
should be during your working sets. Increase the weight and get after it!
This is a period for you to rest/recover and get set up for your next training
block, so you are ready to go as soon as the time indicates.
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Check out the intensity techniques you’ll

be using in this program and my tips for
increasing the intensity of each workout.
INTENSITY
TECHNIQUES
DEFINED
SUPERSETS Two exercises performed
back-to-back with no rest between the
individual exercises. You will only rest once
both exercises are completed.
TRISETS Three exercises performed in a row
without resting between individual exercises.
Rest when all three exercises are completed.
REST PAUSE A way to extend your set when
you reach muscle failure and can’t do another
rep. Drop the weights (or rest them on your
knees) and take a short “mini” rest period – BOOST THE
INTENSITY
anywhere from 10-15 seconds – enough to give
your body a chance to recover and reach the
prescribed number of reps for each set. You Here are a few other ways to increase
the intensity of your workouts:
can use this technique multiple times in one
set if necessary. ■ Adjust the amount of weight you are
using. Heavier weight = more intensity
DROP SETS Performing two or more sets
back-to-back with no rest in between,
■ Adjust the time you rest between sets.
Shorter rest = more intensity
decreasing the weight with each "drop".
Start with a heavy weight - one you can do
■ Slow down your repetitions and focus on
stretching and squeezing the muscle
for the number of reps listed - and reach
failure with that weight. Then "drop"
■ When you feel like you can’t do any
more, dig deep and do 1 or 2 more!
(decrease) the amount of weight you are
Incorporate the Rest-Pause technique
using and immediately perform another set.
here if necessary.
AMRAP As Many Rounds As Possible. You ■ Drink more water! Water helps circula-
will be shooting for as many rounds as possi- tion, which will get more blood to the
ble for Training Blocks 2-6, including your muscle you are working and help you get
cardio finisher. a better “pump”.

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BONUS
VIDEOS
TRAINING TIPS Check out the BONUS TRAINING
VIDEOS section of the Challenge
» Warm up properly! Each workout calls for a homepage for the bonus content
blow.
total-body warmup circuit to help you loosen up
and get your muscles primed for the heavier sets to
✔ HOW TO SET UP FOR
LIFTING HEAVIER WEIGHTS
come. You’ll also have 1-3 additional warmup sets as
✔ HOW TO INCREASE THE
part of Training Block 2, to get the blood flowing INTENSITY OF YOUR
and develop that mind-muscle connection before WORKOUTS WHEN
your heavier sets. You should not be struggling or TRAINING FROM HOME
coming close to failure on these warmup sets. ✔ TRISET TUTORIAL

✔ REST-PAUSE TUTORIAL
» Use proper form! Form is key to working the
muscle you are targeting and staying injury-free. ✔ DROP SET TUTORIAL
✔ NEGATIVE REP TUTORIAL
» Perform controlled repetitions for all exercises – ✔ 3 WAYS TO ADD
excluding any plyometric (example: Jump Squats) or EXERCISE BANDS TO
dynamic exercises (example: Dumbbell Thrusters). YOUR WORKOUTS
» There are video demonstrations for every exercise

in this program. Just click the name of the exercise
or the “PLAY” button next to the exercise name to
view the demonstration.
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TOTAL BODY WARMUP ROUTINE

TIME: 5 MINUTES
*Perform as a circuit, moving from one exercise to the next with no rest in between.
EXERCISE REPS
Leg Swings 10 (each leg)
Lateral Jump Squat 8 (each leg)
Bodyweight Around The World Lunge 5 (each direction)
Arm Circles 10 (each arm)
Dolphin Pushup 5

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GYM/AT HOME
FULL EQUIPMENT
WORKOUTS
GYM/AT HOME FULL EQUIPMENT WORKOUTS
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PHASE 1 • WEEKS 1-3

DAY 1: MONDAY - LOWER BODY FOCUSED

Total Body Warmup

REPS
Squat 8

SUPERSET REPS
Incline Dumbbell Press 8-10
Incline Dumbbell Row 8-10
SUPERSET REPS
Barbell Hip Thrust 8-10
Dumbbell Upright Row/Front Raise Combo 8

TRISET REPS
Bench Dip 10
Seated Barbell Curl 10-12
Dumbbell Standing Calf Jumps 10-12

Dumbbell Reverse Lunge 8 (each leg)
Dumbbell Swings 8
Manmakers 8
TOTAL TIME: 56 MINUTES

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DAY 2: TUESDAY - SHOULDER FOCUSED
Total Body Warmup

REPS
Seated Dumbbell Shoulder Press 8

TRISET REPS
10
10
10

SUPERSET REPS
Standing Dumbbell Lateral Raise 10-12
Incline Dumbbell Flye 10-12

TRISET REPS
Dumbbell Rear Delt Raise 10
Standing Dumbbell Hammer Curl 10
Overhead Dumbbell Triceps Extension 10

Burpees 8
Dumbbell Snatch 8 (each arm)
Jump Squat 8
Mountain Climber 8 (each leg)

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DAY 3: THURSDAY - BACK FOCUSED
Total Body Warmup

REPS
Barbell Row 8

SUPERSET REPS
Smith Machine Pullup 8-10
*perform in a Power Rack/Squat Rack if you do not have a Smith Machine
Dumbbell Goblet Squat 10-12


TRISET REPS
Bench Plank Single Arm Dumbbell High Row 8 (each arm)
Standing Arnold Press 10
Triceps Wall Press 15

SUPERSET REPS
Incline Pushup 8-10
Standing Dumbbell Curl (palms out) 8-10

Dumbbell Thruster 8
Split Lunge Jump 8 (each leg)
Toe Taps 30 (total)
Single Arm DB Overhead (Left Arm Overhead) 20 steps
Single Arm DB Overhead (Right Arm Overhead) 20 steps

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DAY 4: FRIDAY - CHEST FOCUSED

Total Body Warmup

REPS
Incline Bench Press 8

SUPERSET REPS
Dumbbell Bench Press 10-12
Dumbbell Split Squat 10 (each leg)
SUPERSET REPS
Reverse Grip Dumbbell Row 10
Dumbbell Stiff Legged Deadlift 10

TRISET REPS
Dumbbell Y Raise 12
Incline Dumbbell Curl 12
Dumbbell Floor Triceps Extension 12
*Use dumbbell in place of barbell (shown)

Dumbbell Step Up 10 (each leg)
Bench Up and Overs 10 (total)
Jumping Jacks 10
Weighted Oblique Twist 10 (each side)

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Total Body Warmup

REPS
Barbell Reverse Lunge 8 (each leg)

SUPERSET REPS
Dip 8-10
Alternating Dumbbell Row 10 (each arm)
SUPERSET REPS
Dumbbell Sumo Squat 10
Up And Over Dumbbell Press 10 (each side)

TRISET REPS
Close Grip Bench Press 8-10
Dumbbell Drag Curl 10-12
Seated Weight Plate Calf Raise 10

180 Jump Squat 10
Single Leg Jackknife 8 (each side)
Skipping In Place 8 (each leg)
Burpees 5

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Total Body Warmup

REPS
Standing Barbell Press 8

TRISET REPS
Pullup Negatives With Static Hold 3-5
Exercise Ball Glute Raise 10
Exercise Ball Lying Leg Raise 10

SUPERSET REPS
Around-The-World Dumbbell Lateral Raise 10-12
Alternating Medicine Ball Pushup 10-12 (total)

TRISET REPS
Incline Dumbbell Rear Delt Raise (pinkies out) 10
Dumbbell Spider Curl 10
Incline Dumbbell Triceps Extension 10

Plank Jacks 10
Sit Out 8 (each side)
Lateral Jump Squat 10 (each side)
Jumping Jacks 10

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Total Body Warmup

REPS
Deadlift 8

SUPERSET REPS
Renegade Row 10 (total)
Dumbbell Lateral Lunge 10 (each leg)

TRISET REPS
T-Bar Row 8-10
Dumbbell Z Press 10
Down-Down-Up-Up 8 (each arm)

SUPERSET REPS
Lying Landmine Single Arm Chest Press 8 (each arm)
Resistance Band Curl 15

Skaters 8 (each side)
Jump Rope 30
Lateral Bear Crawl 8 (each side)
*2 lateral shuffles = 1 rep (roughly the length of a mat)
Dumbbell Overhead Walk 30 steps (total)

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Total Body Warmup

REPS
Bench Press 8

SUPERSET REPS
Dumbbell Flye 10-12
Barbell Bulgarian Split Squat 8-10 (each leg)
SUPERSET REPS
Multi Grip Dumbbell Row 5 (each direction)
Barbell Good Morning 10

TRISET REPS
Static Hold Dumbbell Lateral Raise 12
Zottman Curl 12
Pike Triceps Pushup 12

Jump Sumo Squat 10
Frog Jumps 10
Butt Kicks 20 (total)
Dead Bugs 20 (total)

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AT HOME
BODYWEIGHT ⁄
DUMBBELL ONLY
WORKOUTS
AT HOME BODYWEIGHT/DUMBBELL ONLY WORKOUTS
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Total Body Warmup

REPS
Dumbbell Squat 10/10 (drop set)*
*perform 10 reps then immediately lower the weight and perform 10 more

SUPERSET REPS
Crunch To Dumbbell Floor Press 10-12
Neutral Grip Dumbbell Row 10-12
SUPERSET REPS
Single Leg Glute Raise 15 (each leg)
Dumbbell Upright Row/Front Raise Combo 8

TRISET REPS
Floor Pushup 10
Two Angle Dumbbell Curl 10 (each side)
Dumbbell Standing Calf Jumps 10-12

Dumbbell Reverse Lunge 8 (each leg)
Dumbbell Swings 8
Manmakers 8

34

Total Body Warmup

REPS
Neutral Grip Dumbbell Push Press 10/10 (drop set)*
*perform 10 reps then lower the weight and immediately perform 10 more

TRISET REPS
Alternating Dumbbell Floor Pullover 10 (each arm)
Dumbbell Floor Hamstring Curl 10
Boat Pose with a Twist 5-10 (each side)

TRISET REPS
Standing Dumbbell Lateral Raise 10-12
Standing Dumbbell Hammer Curl 8-10
Overhead Dumbbell Triceps Extension 8-10

SUPERSET REPS
Single Arm Rear Dumbbell Delt Raise 10 (each arm)
Floor Decline Dumbbell Flye 10-12

Burpees 8
Dumbbell Snatch 8 (each arm)
Jump Squat 8
Mountain Climber 8 (each leg)

35

Total Body Warmup

REPS
One Arm Dumbbell Row 8 (each arm)

SUPERSET REPS
Bent Over Dumbbell High Row 10-12
Dumbbell Goblet Squat 10-12

TRISET REPS
Plank Single Arm Dumbbell High Row 8 (each arm)
Standing Arnold Press 10
Triceps Wall Press 20

SUPERSET REPS
Close Grip Pushup 8-10
*If you can’t perform at least 8, finish by performing the rest on your knees
Standing Dumbbell Curl (palms out) 12


Dumbbell Thruster 8
Split Lunge Jump 8 (each leg)
Toe Taps 30 (total)
Single Arm DB Overhead (Left Arm Overhead) 20 steps
Single Arm DB Overhead (Right Arm Overhead) 20 steps

36


Total Body Warmup

REPS
Dumbbell Floor Press 10

SUPERSET REPS
Hollow Hold Dumbbell Floor Press 10-12
Dumbbell Split Squat 10 (each leg)
SUPERSET REPS
Reverse Grip Dumbbell Row 10
Dumbbell Stiff Legged Deadlift 10

TRISET REPS
Dumbbell Y Raise 12
Kneeling Dumbbell Curl 12
Dumbbell Floor Triceps Extension 12

Dumbbell Step Up 10 (each leg)
*use to a chair instead of bench as shown

Jumping Jacks 10
Weighted Oblique Twist 10 (each side)

AT HOME BODYWEIGHT/DUMBBELL ONLY WORKOUTS 37


Total Body Warmup

REPS
Dumbbell Squat 10/10 (drop set)*
*perform 10 reps then immediately lower the weight and perform 10 more

SUPERSET REPS
Static Hold Dumbbell Floor Press 10 (each arm)
Alternating Dumbbell Row 10 (each arm)
SUPERSET REPS
Dumbbell Floor Hamstring Curl 12
Up And Over Dumbbell Press 10 (each arm)

SUPERSET REPS
Alternating Dumbbell Curl 8-10
Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo 10-12

180 Jump Squat 10
Single Leg Jackknife 8 (each side)
Skipping In Place 8 (each leg)
Burpees 5

Total Body Warmup

REPS
Split Stance Dumbbell Shoulder Press 8

TRISET REPS
Dumbbell Pendlay Row 10
Clamshells 10 (each leg)
Plank Shoulder Tap 10 (each arm)

SUPERSET REPS
Around-The-World Dumbbell Lateral Raise 12
Reverse Plank March 12

TRISET REPS
Multi-Directional Dumbbell Raise 8 (each direction)
Dumbbell Chair Preacher Curl 8-10
*use the edge of a bench instead of a chair
One Arm Overhead Dumbbell Extension 10 (each arm)


Plank Jacks 10
Lateral Jump Squat 10 (each side)
Jumping Jacks 10

Total Body Warmup

REPS
Dumbbell Suitcase Deadlift 8
*use dumbbells in place of kettlebells (shown)

SUPERSET REPS
Renegade Row 10 (total)
Dumbbell Curtsy Lunge To Lunge 8 (each leg)

TRISET REPS
Dumbbell Floor Pullover 10-12
Dumbbell Z Press 10
Down-Down-Up-Up 8 (each arm)

SUPERSET REPS
Static Hold Dumbbell Floor Press 10 (each arm)
Zottman Curl 10 (each arm)

Skaters 8 (each side)
Jump Rope 30
Lateral Bear Crawl 8 (each side)
*2 lateral shuffles = 1 rep (roughly the length of a mat)
Dumbbell Overhead Walk 30 steps (total)


Total Body Warmup

REPS
Decline Pushup 10-12
*If decline pushups are too difficult, perform regular or kneeling pushups

SUPERSET REPS
Dumbbell Bulgarian Split Squat/ 8-10 (each leg)
Single Leg Stiff Legged Deadlift Combo
*use chair or couch in place of bench (shown)
Dumbbell Curl 21s 7/7/7*

*7 half reps bottom. 7 half reps top, 7 full reps
SUPERSET REPS
Decline Dumbbell Floor Flye 10
Multi Grip Dumbbell Row 5 (each direction)

SUPERSET REPS
Static Hold Dumbbell Lateral Raise 10 (each arm)
Pike Triceps Pushup 5-8

Jump Sumo Squat 10
Frog Jumps 10
Butt Kicks 20 (total)
Dead Bugs 20 (total)

41
MOBILITY
42
Mobility and recovery work.

It’s easy to overlook these two essential components to a healthy, injury-free body -
especially when you’ve got a jam packed schedule and can barely fit in your workouts.
These become even more important as you get older, and when you’re training as hard as
we will be during these six weeks.
Fortunately, they don’t take a ton of time - 10 to 15 minutes a session is all you really need,
and you can do a lot of these exercises when you’re winding down at night watching your
favorite show (or your toddler’s favorite show!).
In order to get the most out of these workouts, your body has to be able to move properly -
to reduce the risk of injury, increase your range of motion and keep your body progressing
and improving.
How many times have you told yourself Oh, I tweaked my [insert body part here] but I can
train through it?
And you’re right - you usually can. If you’re smart about it.
But those little nagging can turn into bigger ones that may eventually force you to take a
few days, or even weeks, away from the gym. Which means all of your hard work can come
to a screeching halt.
And we don’t want that to happen to you, right?
I recruited some expert instruction for this series by enlisting the help of my chiropractor,
Dr. Nate Horst. Dr. Horst has helped me stay healthy and (relatively) injury-free over the
years, and I know these videos will help you do the same.
These videos break down the most important areas to focus on and the tools to use to keep
you primed and ready to be at your best.
WATCH THE MOBILITY VIDEOS HERE!
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NUTRITION
44
Here’s what is really going to make or break your progress over

the next 6 weeks …
The foods you are eating.

As important as your workouts are (newsflash: they are very important!), sticking
to your meal plan throughout this Challenge will be the #1 factor in determining
whether you reach your goals.
Because the truth of it is, you could work out four hours a day, six days a week,
and if your nutrition isn’t on point, you’re not going to see the results you’re
hoping for.
As the saying goes, You can’t outtrain a bad diet.
Here’s another truth – sticking to your meal plan for these entire six weeks will
likely be the most challenging part of this program. So how can you set yourself
up for success?
Here are five tips to help.
1 READ THIS ENTIRE NUTRITION SECTION CAREFULLY. That may sound obvious,
but you’d be surprised by how many questions we get at the start of every
Challenge where the answers lie right here in this section.
2 WATCH THE BONUS NUTRITION VIDEOS. You can find those here. These videos
will greatly improve your understanding for how to use this program. I’ll walk you
through how to use the Food Exchange List, how to meal prep in bulk so you can
be prepared in advance and how to measure and weigh your food to make sure
you’re eating the right amounts for each meal.
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3 PLAN OUT YOUR MEALS. Don’t try to change things up every day or do things
on the fly. Plan out what you are going to eat at least one day in advance and
stick to that plan. Check those ingredients off the grocery list so you know what
to buy and follow that for multiple days at a time before making any adjustments.
You have to stay consistent in order to see results, and a failure to plan is one of
the main reasons most people can’t.
4 KEEP IT SIMPLE. There are a ton of options available to you if you use the Food
Exchange List. Which is a great thing if you love variety - having options will help
you look forward to your meals. That said, it’s easy to get overwhelmed with all
those options. Pick a few meals that you love and use those as your staples each
day.
5 FOLLOW THE MEAL PLAN. Again, that might seem obvious. But I see so many
people making things too complicated, completely trying to take apart the meal
plan and do their own thing - which makes it much harder than it needs to be. I’ve
done all that work for you already. All the macros, measurements, the counting …
that has already been created and calculated prior to you getting this program.
6 BE PATIENT, TRUST THE PROCESS AND DON’T FALL BACK INTO OLD HABITS.
A lot of times, when people don’t see immediate progresss they start second
guessing themselves – slashing carbs, cutting calories, even dropping meals
entirely. Stay the course. The first week (sometimes up to two weeks) your body
will be adjusting to the changes that you’re making. Give it enough time to get
into that new routine and allow yourself time to see what you are doing is moving
you in the right direction. Remember – you likely entered this Challenge because
what you were doing previously wasn’t working. So give the plan time to work –
trust me, it will!

46
TO BUILD OR BURN, THAT IS THE QUESTION

I’ve done something different for this Challenge, that I haven’t done in any
others – I’m giving you the freedom to choose your path! Or, more specifically,
to choose the meal plan you are going to follow, so you can work towards the
goal most important to you.
That’s right – you’ll have the option of following a meal plan designed to help
you gain muscle, or one designed to help you lose body fat.
But how do you know which one you should follow?
This is without a doubt the #1 question I’ve been asked leading up to this
Challenge.
Before we get into that, it’s important to note that in the beginning of a healthy
journey, when you first start lifting weights and eating right, it is possible to
build muscle and lose body fat at the same time. It’s also possible if you’ve taken
some time off, or if you haven’t been following any type of structured plan for a
while.
But there comes a point where progress slows down and, to make significant
improvements in one direction or the other, you need to focus on being either
in a caloric deficit (for fat loss) or in a surplus (to gain muscle).
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If those goals aren’t clear cut for you, here are a few questions to help:
1. What has your current nutrition and training program looked like?
If you have been following no structure at all and eating all of the things, then
your calories have likely been really high. In this case, even though the muscle-
building meal plan will put you in a caloric surplus, it’s likely less calories (and
much healthier foods) than what you’ve been eating. If this sounds like you,
I recommend starting with the higher calorie option of the Muscle Building plan
to avoid getting too aggressive right off the bat. Remember, the goal is consis-
tency throughout these six weeks, not following your meal plan for one or two
weeks before falling off the wagon.
2. Have you had a hard time sticking to diets in the past?
If this is the case, see above. It’s is important for you to find some constency
and gain confidence in your ability to stay focused on the program. I would
recommend following the Muscle Building meal plan.
3. Have you been dieting for a while?
Giving your metabolism a boost and mind a break with higher calories is likely
necessary. If this sounds like you, follow the Muscle Building meal plan.
4. Have you been exercising regularly and eating fairly clean (let’s say
80% of the time) but not seeing the results you’ve been hoping for?
Do the Fat Loss meal plan to start the shift in body composition and see more
definition.
Here’s another option – do a combination of both.
Start out with the Muscle Building plan for the first three weeks (Phase 1 Work-
outs), then transition to the Fat Loss plan for the final three weeks (Phase 2 Work-
outs). This would be a similar approach to what I’ve used in my previous two-
phase Challenges, like the 60 Day Build & Burn Challenge at the start of the year.
Whatever you choose, remember - consistency and adherence to the plan is

key to seeing the most significant changes. The meal plan you choose should
be challenging, but not something you feel you’re going to give up on in the first
two weeks.

48
ABOUT THE MEAL PLANS

Both the Muscle Building and Fat Loss Meal plans are split up into height and
weight ranges – three different ranges for women and two for men. There are also
Regular and Vegan meal plans, and the macros (protein, carbs, fat) are the same
for each particular height/weight category. Which means (for you non Vegans) you
can mix and match from those meal plans, if you choose, for added variety without
skipping a beat.
It’s possible you may not fit exactly into one of the height/weight ranges. If you’re
not sure of which meal plan to follow – and don’t overthink this, it’s a steadfast rule:
Always follow the meal plan that

corresponds with your height.
For example, if you are 5’5 and weigh

165 pounds, you will follow
Meal Plan 2 because the height range
for that plan is 5’4 to 5’6.
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EXCHANGE AND GAIN

One of my favorite parts about the Challenge meal plans – along with the recipes! –
is the Food Exchange List. I’ve gotten so much positive feedback since I started
including these a few years ago, and I try to expand the list a little bit more each
Challenge.
It may look confusing at first, but it really is super-easy to use and it gives you a
TON of options for what you can eat each meal. If you don’t like something on the
plan or if you want to switch things up, just refer to it for nearly endless substitutions!
But again, don’t be intimidated by the number of choices. Most people settle on
four or five options they love and rotate those for most of their meals.
Foods for each meal Here’s how to use it:

are categorized into
If you don't like something on the plan, or if you're tired
different Food Types.
of it and want to make a substitution, all you have to do
FOOD TYPE is refer to the Food Exchange List and substitute some-
REGULAR MEAL PLAN thing from that same category in its place. That way if you
(LP) – Lean Protein want to exchange a Lean Protein (LP) for another Lean
(FP) – Fatty Protein Protein, all you need to do is check out the Food Exchange
(SC) – Starchy List and pick another option from that category.
Carbohydrate
Each item listed is one full serving. So if your plan calls for
(F) – Fat
½ of a LP, you will use half of the amount listed. If your
(V) – Vegetable
(D) – Dairy plan calls for two servings of a LP, you would just double
(FR) – Fruit whatever the amount is that is listed (4 oz to 8 oz).
(OC) – Optional
Condiment
FOOD TYPE
VEGAN MEAL PLAN
(P) – Protein 4oz Chicken 6oz Shrimp 16g Peanut 2oz Avocado
(PC) – Protein/Carbs Breast Butter
(ND) – Non Dairy
(SC) – Starchy
Carbohydrate
GO HERE FOR A VIDEO WALKTHROUGH OF
(FR) – Fruit
(V) – Vegetable
HOW TO USE THE FOOD EXCHANGE LIST!
(F) – Fat

50
PREPARATION IS KEY
A lack of preparation is one of the main reasons
I see most meal plans fail. When it's time to eat and
you're hangry but you don't have any "clean" food
prepared - that's when you reach for whatever is
convenient to satisfy your hunger.
And most of the time what is convenient isn't going

to help you reach your goals.
If you have never meal prepped before, there are

videos showing how I do it in the Bonus Nutrition
Videos section of the 4 HOURS TO FIT homepage.
These videos were shot as I was preparing for the
Figure Olympia, so I was preparing my meals for
over a week in them.
If you purchase the amounts listed in the Grocery

List, you will be preparing enough meals to get you
through approximately four days.
BONUS
VIDEOS WEIGH YOUR FOOD
For some video instruction,
head to the Bonus Nutrition
Another extremely important part of getting in shape
Videos section of the Challenge and transforming your body!
homepage to see videos for:
Every little thing adds up, and if you are not weighing
✔ WALKTHROUGH: each meal, you could be eating a few hundred extra
HOW TO USE THE FOOD
EXCHANGE LIST calories per day without even knowing it.
✔ HOW TO MEAL PREP
PROTEINS As a general rule, measure all meat,
✔ HOW TO MEAL PREP potatoes, rice and pasta (whole wheat,
CARBOHYDRATES
of course) cooked. Measure oatmeal dry.
✔ HOW TO WEIGH
YOUR FOOD
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HERE'S AN OVERVIEW OF THE NUTRITION

SECTIONS IN THIS eBOOK.
DAILY MEAL PLAN
There are five versions of the meal plan,
DOs & DON’Ts
taking height and weight ranges into » DO
consideration: Three for women and two Buy a digital food scale.
Do not eyeball your portions!
for men.
» DO
If you're not sure which meal plan Be prepared! Cook your
you fall under, choose the meal meals in advance for at least
4 days worth of meals at a
plan based on your height. time.
GROCERY LIST » DON’T
The amount listed on these will be enough Overdo it with condiments.
to prepare four days of meals in advance. Calories add up!
Make sure to look at your meal plan and
decide what you are eating before you go
shopping! You do not want to buy all foods
SUPPLEMENTS
The right supplements can
on the grocery list, the amounts listed are
help you build muscle faster,
only if you plan on eating a particular meal burn fat more efficiently,
for four days. increase energy levels, boost
strength and speed up the
FOOD EXCHANGE LIST recovery process to help
Covered on the previous page. Make sure to keep you in the gym and
watch the walkthrough video. functioning
at maximum capacity.
RECIPES
To spice things by adding more variety. Go here to see the
supplements I recommend
for this Challenge!

52
NUTRITION
MUSCLE BUILDING
MEAL PLANS
53
FOOD TYPE
(LP) – Lean Protein
(FP) – Fatty Protein
(D) – Dairy
(SC) – Starchy
MUSCLE BUILDING Carbohydrate

(FR) – Fruit
WOMEN’S MEAL PLAN 1 (V) – Vegetable

(F) – Fat
Height: Under 5'4

Weight: Under 130 lbs
MEAL 1
OPTION 1 OPTION 2
• (F, ¾ SC, LP) 1 serving All-American • (½ SC) 20g oatmeal
Breakfast Tacos (SEE RECIPE) • (LP) 1 scoop nPower Nutrition Isolate
• (¾ FR) 187g strawberries • (½ F) 15g chia seeds
• (½ F) 15g flax seeds
• (½ FR) 100g raspberries
MEAL 2
OPTION 1 OPTION 2
• (LP) 4 oz chicken breast • (FP) 4 oz ground chicken
• (SC) 100g white rice • (SC) 4 oz sweet potato
• (½ F) 7g butter • (V) 100g green beans
• (V) 100g broccoli
MEAL 3
OPTION 1 OPTION 2
• (2 V, FP) 1 serving Turkey Meatball • (P) 4 oz cod
Zucchini Noodles (SEE RECIPE) • (SC) 2 corn tortillas, 6”
• (½ SC) 50g brown rice • (V) 100g cabbage (red/green slaw)
• (F) 15g mayonnaise
• (OC) 2 tbsp salsa (topping for fish taco)
• (OC) lime juice, salt and pepper to taste
*mix cabbage, mayo, lime juice and salt and pepper
and add to cod for fish tacos
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MUSCLE BUILDING
WOMEN’S MEAL PLAN 1
Height: Under 5'4
MEAL 4
OPTION 1 OPTION 2
• (F, 1½ FR, ½ LP) 1 serving Chocolate Mousse • (LP) 4 oz mahi mahi
(SEE RECIPE) • (SC) 100g whole wheat pasta
• (½ LP) ½ scoop nPower Nutrition Isolate • (F) 10 ml olive oil
*add herbs and garlic and mix
MEAL 5/POST WORKOUT

Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly.
OPTION 1 OPTION 2
• (LP) 6 egg whites • (FR) 200g pineapple
• (SC) 45g cream of rice • (LP) 225g nonfat cottage cheese
DAILY
GOALS
Calories: 1632 MEAL TOTALS
Post Workout Meal
Protein: 135g 240 calories, 27g protein, 33g carbs, 0g fat
Carbs: 165g All Other Meals
Fat: 48g 348 calories, 27g protein, 33g carbs, 12g fat

55
FOOD TYPE
(D) – Dairy
(SC) – Starchy

(FR) – Fruit

(F) – Fat
Height: 5'4 to 5'6

Weight: 130 lbs to 150 lbs
MEAL 1
OPTION 1 OPTION 2
• (F, ¾ SC, LP) 1 serving All-American • (½ SC) 30g oatmeal
Breakfast Tacos (SEE RECIPE) • (LP) 1 scoop nPower Nutrition Isolate
• (FR) 250g strawberries • (½ F) 15g chia seeds
MEAL 2
OPTION 1 OPTION 2
• (LP) 4 oz chicken breast • (FP) 4 oz ground chicken
• (SC) 100g white rice • (1¼ SC) 5 oz sweet potato
• (F) 14g butter • (V) 100g green beans
MEAL 3
OPTION 1 OPTION 2
• (2 V, FP) 1 serving Turkey Meatball • (P) 4 oz cod
• (SC) 100g brown rice • (V) 100g cabbage (red/green slaw)
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MUSCLE BUILDING
Height: 5'4 to 5'6
MEAL 4
OPTION 1 OPTION 2
(SEE RECIPE) • (1¼ SC) 125g whole wheat pasta
• (LP) 1 scoop nPower Nutrition Isolate • (F) 10 ml olive oil
MEAL 5/POST WORKOUT

OPTION 1 OPTION 2
• (1½ LP) 9 egg whites • (FR) 200g pineapple
• (SC) 45g cream of rice • (1¼ LP) 282g nonfat cottage cheese
DAILY
GOALS
Post Workout Meal

57
FOOD TYPE
(D) – Dairy
(SC) – Starchy

(FR) – Fruit

(F) – Fat
Height: Over 5'6

Weight: Over 150 lbs
MEAL 1
OPTION 1 OPTION 2
• (F, ¾ SC, LP) 1 serving All-American • (¾ SC) 30g oatmeal
Breakfast Tacos (SEE RECIPE) • (1¼ LP) 1¼ scoop nPower Nutrition Isolate
• (⅓ LP) 2 egg whites* • (½ F) 15g chia seeds
*add these to your breakfast tacos
• (½ FR) 125g strawberries
• (½ FR) 100g blueberries
MEAL 2
OPTION 2
OPTION 1
• (1¼ FP) 5 oz ground chicken
• (LP) 4 oz chicken breast
• (1½ SC) 6 oz sweet potato
• (1¼ SC) 125g white rice
• (V) 100g green beans
• (F) 14g butter
MEAL 3
OPTION 2
OPTION 1
• (1¼ P) 5 oz cod
• (2 V, FP) 1 serving Turkey Meatball
• (1¼ SC) 125g brown rice • (V) 100g cabbage (red/green slaw)
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MUSCLE BUILDING
Height: Over 5'6
MEAL 4
OPTION 1 OPTION 2
(SEE RECIPE) • (1½ SC) 150g whole wheat pasta
• (LP) 1 scoop nPower Nutrition Isolate • (F) 10 ml olive oil
• (½ FR) ½ medium banana *add herbs and garlic and mix
MEAL 5/POST WORKOUT

Eat this meal within 30-45 minutes after your workout and
OPTION 1 OPTION 2
• (1½ LP) 9 egg whites • (FR) 200g pineapple
• (1¼ SC) 56g cream of rice • (1½ LP) 339g nonfat cottage cheese
DAILY
GOALS
Post Workout Meal

59
FOOD TYPE
(D) – Dairy
(SC) – Starchy

(FR) – Fruit
MEN’S MEAL PLAN 1 (V) – Vegetable

(F) – Fat
Height: Under 5'10

MEAL 1
OPTION 1 OPTION 2
• (F, ¾ SC, LP) 1 serving All-American • (SC) 40g oatmeal
Breakfast Tacos (SEE RECIPE) • (1½ LP) 1½ scoops nPower Nutrition Isolate
• (½ LP) 3 egg whites* • (½ F) 15g chia seeds
*add these to your breakfast tacos
• (FR) 250g strawberries
MEAL 2
OPTION 2
OPTION 1
• (1¼ FP) 5 oz ground chicken
• (1¼ LP) 5 oz chicken breast
• (1¾ SC) 7 oz sweet potato
• (1½ SC) 150g white rice
• (V) 100g green beans
• (F) 14g butter
MEAL 3
OPTION 2
OPTION 1
• (1¼ P) 5 oz cod
• (3 V, 1½ FP) 1½ servings Turkey Meatball
Zucchini Noodles (SEE RECIPE) • (1½ SC) 3 corn tortillas, 6”
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MUSCLE BUILDING
MEN’S MEAL PLAN 1
Height: Under 5'10
MEAL 4
OPTION 1 OPTION 2
(SEE RECIPE) • (1½ SC) 150g whole wheat pasta
• (½ F) 8 almonds* • (F) 10 ml olive oil
*add to mousse
• (LP) 1 scoop nPower Nutrition Isolate
• (½ FR) ½ medium banana
MEAL 5/POST WORKOUT

OPTION 1 OPTION 2
• (1⅔ LP) 10 egg whites • (1¼ FR) 250g pineapple
• (1¼ SC) 56g cream of rice • (1½ LP) 339g nonfat cottage cheese
DAILY
GOALS
Post Workout Meal

61
FOOD TYPE
(D) – Dairy
(SC) – Starchy

(FR) – Fruit

(F) – Fat
Height: Over 5'10

MEAL 1
OPTION 1 OPTION 2
• (1½ F, SC, 1½ LP) 1½ servings All-American • (1¼ SC) 50g oatmeal
Breakfast Tacos (SEE RECIPE) • (1½ LP) 1½ scoops nPower Nutrition Isolate
• (FR) 250g strawberries • (½ F) 15g chia seeds
• (½ FR) 100g blueberries • (½ F) 15g flax seeds
MEAL 2
OPTION 1 OPTION 2
• (1½ LP) 6 oz chicken breast • (1½ FP) 6 oz ground chicken
• (1¾ SC) 175g white rice • (2 SC) 8 oz sweet potato
• (F) 14g butter • (V) 100g green beans
MEAL 3
OPTION 1 OPTION 2
• (3 V, 1½ FP) 1½ servings Turkey Meatball • (1½ P) 6 oz cod

Zucchini Noodles (SEE RECIPE) • (1½ SC) 3 corn tortillas, 6”
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MUSCLE BUILDING
MEN’S MEAL PLAN 2
Height: Over 5'10
MEAL 4
OPTION 1 OPTION 2
• (F, 1½ FR, ½ LP) 1 serving Chocolate Mousse • (1¼ LP) 5 oz mahi mahi
(SEE RECIPE) • (1¾ SC) 175g whole wheat pasta
• (½ F) 8 almonds* • (1½ F) 15 ml olive oil
*add to mousse
• (1½ LP) 1½ scoops nPower Nutrition Isolate
MEAL 5/POST WORKOUT

OPTION 1 OPTION 2
• (2 LP) 12 egg whites • (1¼ FR) 250g pineapple
• (1¼ SC) 56g cream of rice • (2 LP) 452g nonfat cottage cheese
DAILY
GOALS
Post Workout Meal

63
NUTRITION
MUSCLE BUILDING
VEGAN MEAL PLANS
64
FOOD TYPE
MUSCLE BUILDING (P) – Protein
(PC) – Protein/Carbs
WOMEN’S MEAL PLAN 1 (ND) – Non Dairy

(SC) – Starchy
Carbohydrate
Height: Under 5'4 (FR) – Fruit
(V) – Vegetable
(F) – Fat
MEAL 1
• (1½ P, FR, ½ SC, 1½ F) 1 serving Protein-Packed
Breakfast Smoothie (SEE RECIPE)
MEAL 2
• (P) 3 oz tempeh
• (PC) 150g fava beans
MEAL 3
• (1½ P) 1.5 Boca veggie burgers (71g each)
• (½ ND) 14g almond cheese
• (¼ V) 25g lettuce
• (¼ V) 25g tomato
• (SC) 1 Brioche bun
MEAL 4
• (1½ F, SC, ¾ P) 1 serving Chocolate Protein Energy Bar
(SEE RECIPE)
• (½ P) ½ scoop plant-based protein powder
• (¼ FR) 50g blueberries
*Eat this meal within MEAL 5/POST WORKOUT

30-45 minutes of
• (P) 3 oz seitan
your workout and
adjust all other • (1¼ SC) 125g quinoa
meals accordingly.
DAILY
MEAL TOTALS
GOALS
Meal 5/Post Workout Meal
Calories: 1632
240 calories, 27g protein, 33g carbs, 0g fat Protein: 135g
All Other Meals Carbs: 165g
348 calories, 27g protein, 33g carbs, 12g fat Fat: 48g
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FOOD TYPE

(SC) – Starchy
Carbohydrate
Height: 5'4 to 5'6 (FR) – Fruit
(V) – Vegetable
(F) – Fat
MEAL 1
• (1½ P, FR, ½ SC, 1½ F) 1 serving Protein-Packed Breakfast
Smoothie (SEE RECIPE)
• (⅓ SC) 1 Quaker lightly salted rice cake
MEAL 2
• (1½ P) 4.5 oz tempeh
MEAL 3
• (1½ P) 1½ Boca veggie burgers (71g each)
MEAL 4
(SEE RECIPE)
• (P) 1 scoop plant-based protein powder
• (½FR) 100g blueberries

30-45 minutes of
• (P) 3 oz seitan
your workout and
adjust all other • (1½ SC) 150g quinoa
meals accordingly.
DAILY
MEAL TOTALS
GOALS
Calories: 1828

66
FOOD TYPE

(SC) – Starchy
Carbohydrate
Height: Over 5'6 (FR) – Fruit
(V) – Vegetable
(F) – Fat
MEAL 1
• (1½ P, FR, ½ SC, 1½ F) 1 serving Protein-Packed Breakfast
• (¼ P) ¼ scoop plant-based protein powder (add to smoothie)
• (½ SC) 1 Lundberg brown rice cake
MEAL 2
• (V) 100g asparagus
MEAL 3
• (2 P) 2 Boca veggie burger (71g each)
MEAL 4
(SEE RECIPE)

30-45 minutes of
• (P) 3 oz seitan
your workout and
adjust all other • (1¾ SC) 175g quinoa DAILY
GOALS
meals accordingly.
MEAL TOTALS
Calories: 2024
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67
FOOD TYPE
MEN’S MEAL PLAN 1 (ND) – Non Dairy

(SC) – Starchy
Carbohydrate
(V) – Vegetable
(F) – Fat
MEAL 1
• (1½ P, 1½ FR, SC, 2 F) 1.5 serving Protein-Packed Breakfast
MEAL 2
• (1⅔ P) 5 oz tempeh
MEAL 3
• (½ SC) 75g corn
MEAL 4
(SEE RECIPE)
• (1¼ P) 1.25 scoops plant-based protein powder
• (¾ FR) 150g blueberries

30-45 minutes of
• (1⅓ P) 4 oz seitan
your workout and
adjust all other • (2 SC) 200g quinoa
meals accordingly.
DAILY
MEAL TOTALS
GOALS
Calories: 2412

68
FOOD TYPE

(SC) – Starchy
Carbohydrate
(V) – Vegetable
(F) – Fat
MEAL 1
• (1½ P, 1½ FR, SC, 2 F) 1.5 serving Protein-Packed Breakfast
• (½ FR) ½ medium banana (add to the smoothie)
MEAL 2
• (1⅔ P) 5 oz tempeh
• (1⅓ PC) 200g fava beans
MEAL 3
• (½ SC) 75g corn
MEAL 4
(SEE RECIPE)
• (1½ P) 1½ scoops plant-based protein powder
• (FR) 200g blueberries

30-45 minutes of
your workout and
adjust all other
meals accordingly.
• (2 SC) 200g quinoa DAILY
MEAL TOTALS
GOALS
Calories: 2644
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NUTRITION
MUSCLE BUILDING
GROCERY LIST,
FOOD EXCHANGE LISTS,
RECIPES
70
CONDIMENTS
MUSCLE BUILDING ❏ Stevia/Splenda/Truvia
GROCERY LIST ❏ PB2

❏ Cornstarch
The list below should get you through approximately 4 days of meals. ❏ Cinnamon
Double the amounts if you are preparing your meals for a week in ❏ Mustard
advance. You do NOT need to buy everything on this list! Make sure to
❏ Low-sugar ketchup
look at your meal plan, map out your meals and shop accordingly.
❏ Worchestershire sauce
❏ Rice vinegar
❏ Bragg’s Amino Acids
PROTEINS CARBOHYDRATES ❏ Salsa
❏ 2 dozen eggs ❏ 4 sweet potatoes ❏ Light soy sauce
❏ 4 containers liquid egg whites ❏ 1 container oatmeal ❏ Crushed red pepper
❏ 1 container nPower Nutrition Isolate ❏ 1 bag/box white rice ❏ Tamari
❏ 2 lbs chicken breast ❏ 1 bag/box brown rice ❏ Red pepper flakes
❏ 2 lbs 93% lean ground turkey ❏ 1 bag/box quinoa ❏ Apple cider vinegar
❏ 1 container nonfat cottage cheese ❏ 1 bag corn tortillas, 6” ❏ Balsamic vinegar
❏ 2 lbs ground chicken ❏ 1 package whole wheat pasta ❏ Ginger
❏ 2 lbs cod ❏ 1 package Brioche buns ❏ Low fat Italian dressing
❏ 2 lbs mahi mahi ❏ 1 container cream of rice hot cereal ❏ 1 container bay leaves
❏ 1 package crumbled bacon ❏ 1 container whole wheat bread crumbs ❏ Italian seasoning
❏ 1 package taco shells ❏ Coconut aminos
VEGAN PROTEINS ❏ 1 bag corn ❏ Low sugar/low fat marinara
❏ 1 package tempeh ❏ 1 bag Lundberg brown rice cakes sauce (choose one 60-70cal
❏ Plant based protein powder ❏ 1 package fava beans per serving)
❏ 1 container Boca veggie burger ❏ Pico de Gallo
❏ 1 package seitan VEGETABLES ❏ Balsamic vinegar
❏ 1 bunch broccoli ❏ Mrs. Dash
NON DAIRY ❏ 1 bag Romaine lettuce/ ❏ Sea salt
❏ 1 package almond cheese iceberg lettuce ❏ Pepper
❏ 1 bag vegan chocolate chips ❏ 2 tomatoes ❏ 1 container chili flakes
❏ 1 bag green beans ❏ Garlic powder/minced garlic
FRUITS ❏ 1 head cauliflower ❏ Unsweetened cocoa powder
❏ 4 bananas ❏ 1 bag raw cabbage (slaw) ❏ Garlic cloves
❏ 1 container blueberries ❏ 2 zucchinis ❏ Cayenne pepper
❏ 1 container raspberries ❏ 1 bunch asparagus ❏ Paprika
❏ 1 pineapple ❏ Oregano
❏ 1 container honey DAIRY ❏ Taco spice
❏ 1 container maple syrup ❏ 1 container shredded cheddar cheese ❏ Cumin
❏ 1 container strawberries ❏ 1 container parmesan cheese ❏ Tumeric
❏ 1 bag frozen mixed berries ❏ Cilantro
BEVERAGES ❏ Ground red pepper
FATS ❏ 1 container unsweetened original almond/ ❏ Fat free/light sour cream
cashew milk ❏ Lime/Lemon juice
❏ 1 container olive oil
❏ 1 container skim milk (for recipe) ❏ Dried basil
❏ 1 container almond/peanut butter
❏ 1 jug unsweetened iced tea ❏ Vanilla extract
❏ 1 container butter
❏ Diet soda ❏ Butter extract
❏ 1 bag flaxseed meal
❏ Coffee ❏ Chili powder
❏ 1 bag chia seeds
❏ Water ❏ Ground ginger
❏ 1 container mayonnaise
❏ 1 bag almonds ❏ Dried minced onion
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MUSCLE BUILDING FOOD EXCHANGE LIST

The amount for each item listed below is ONE SERVING.
Pay close attention to your meal plan requirements.
Some meal plans may have 1, 1½ or 2 servings per meal of each food type.
LEAN PROTEIN (LP) STARCHY

1 serving of each item is approximately CARBOHYDRATES (SC)
25g of protein. Prepare grilled, 1 serving of each item is approximately
baked, steamed or broiled. 25g of carbs. Measure all carbs cooked
❏ 4 oz chicken breast EXCEPT hot cereal. ❏ ½ cup (130g) kidney beans
❏ 4 oz turkey breast ❏ ½ cup (40g) oatmeal ❏ ½ cup (130g) canned black beans
❏ 4 oz 99% extra lean ground turkey ❏ ⅓ cup (40g) oat bran ❏ ½ cup (130g) black eyed peas
❏ 4 oz 98% ground chicken breast ❏ ¼ cup (45g) cream of rice ❏ ½ cup (130g) garbanzo beans
❏ 1 can solid white tuna in water ❏ 3 tbsp (33g) cream of wheat ❏ ½ cup (130g) refried beans
❏ 4 oz pork tenderloin ❏ ¼ cup (37g) grits ❏ 6 Triscuit Crackers Original
❏ 4 oz venison steak ❏ 4 oz sweet potato ❏ 100g whole wheat pasta
❏ 4 oz ahi tuna ❏ 4 oz yam ❏ 100g brown rice pasta
❏ 4 oz mahi mahi ❏ 4 oz red potato ❏ 100g chickpea pasta
❏ 4 oz cod ❏ 4 oz russet potato ❏ 150g corn
❏ 4 oz orange roughy ❏ 4 oz purple potato ❏ 150g green peas
❏ 4 oz barramundi ❏ 4 oz yellow potato ❏ 250g baby carrots
❏ 4 oz swai ❏ ½ cup (100g) brown rice ❏ 215g butternut squash
❏ 4 oz tilapia ❏ ½ cup (100g) white rice ❏ 200g acorn squash
❏ 4 oz scallops ❏ ½ cup (100g) wild rice ❏ 150g edamame beans
❏ 6 oz shrimp ❏ ½ cup (100g) black rice
❏ 4 oz lobster ❏ ½ cup (100g) quinoa FATTY PROTEINS (FP)
❏ 4 oz perch ❏ ½ cup (100g) cous cous 1 serving of each item is approximately
❏ 4 oz flounder ❏ ½ cup (100g) pearled barley 25g of protein. Prepare grilled, baked,
❏ 4 oz halibut ❏ ½ cup (100g) amaranth steamed or broiled.
❏ 4 oz red snapper ❏ ½ cup (100g) bulgur ❏ 4 oz ground buffalo/bison
❏ 4 oz sole ❏ ½ cup (100g) buckwheat ❏ 4 oz steak (Filet mignon, top sirloin, flank)
❏ 4 oz crab meat (not imitation) ❏ 3 Quaker rice cakes (plain) ❏ 4 oz ground chicken
❏ 4 oz grouper ❏ 2 Quaker rice cakes (flavored) ❏ 4 oz 93% lean ground turkey
❏ 4 oz swordfish ❏ 2 Lundberg rice cakes ❏ 4 oz 90% ground beef
❏ 4 oz catfish ❏ 3 cups (40g) air popped popcorn ❏ 2 slices bacon
❏ 4 oz bluefish (no oil)
❏ 4 oz salmon
❏ 4 oz bass ❏ 1 cup (28g) Cheerios Original
❏ 4 oz mussels
❏ 4 oz pollock ❏ 1 cup (27g) Chex Rice Cereal
❏ 4 oz Chilean sea bass
❏ 4 oz rockfish (ocean perch) ❏ 1 cup (31g) Chex Corn Cereal
❏ 4 oz mackerel
❏ 4 oz snapper ❏ ⅓ cup (30g) low-fat granola
❏ 4 oz herring
❏ 4 slices turkey bacon ❏ 2 corn tortillas, 6”
❏ 4 oz pompano
❏ 1 cup (245g) liquid egg whites ❏ 1 large whole wheat tortilla
❏ 4 oz sablefish (black cod)
❏ 6 egg whites ❏ 2 slices Ezekiel Bread/sprouted grains
❏ 4 oz carp
bread/whole wheat bread
❏ 8 oz nonfat plain Greek yogurt ❏ 4 oz butterfish
(no fruit flavors) ❏ 1 whole wheat dinner roll
❏ 4 oz anchovies
❏ 225g nonfat cottage cheese ❏ 1 plain English muffin
❏ 4 oz dark meat chicken/chicken thigh
❏ 1 scoop nPower Nutrition Isolate ❏ ½ plain bagel

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MUSCLE BUILDING FOOD EXCHANGE LIST (CON’T)

FRUIT (FR) VEGETABLES (V) FATS (F)
1 serving of each item is approximately 1 serving of each item is approximately 1 serving of each item is
25g of carbs. Limit 2 per day preferably 10g of carbs or less (high fiber foods). approximately 10g of fat.
at breakfast and post weight training. Measure all vegetables cooked EXCEPT ❏ 10 ml olive oil
❏ 1 medium apple lettuce.
❏ 10 ml canola oil
❏ 1 cup (246g) unsweetened applesauce ❏ 100g green beans ❏ 10 ml coconut oil
❏ 2 tbsp (34g) apple butter (no sugar added) ❏ 100g broccoli ❏ 10 ml avocado oil
❏ Medium banana, 6” ❏ 100g spinach ❏ 15 ml macadamia oil
❏ 4 dates ❏ 100g asparagus ❏ 10 flaxseed oil
❏ 200g blueberries ❏ 100g cabbage (red/green) ❏ 10 ml grapeseed oil
❏ 200g raspberries ❏ 100g red pepper ❏ 10 ml sesame oil
❏ 250g strawberries ❏ 100g green pepper ❏ 10 ml Udo’s oil
❏ 300g cantaloupe/melon ❏ 100g yellow pepper ❏ 28g feta cheese
❏ 1 medium papaya ❏ 100g orange pepper ❏ 28g blue cheese
❏ 8 oz golden berries ❏ 100g bean sprouts ❏ 28g mozzarella cheese
❏ 1 medium orange ❏ 100g kohlrabi ❏ 28g parmesan cheese
❏ 1 medium pear ❏ 100g water chestnuts ❏ 28g cheddar cheese
❏ 200g guava ❏ 100g bamboo shoots ❏ 28g goat cheese
❏ 150g cherries ❏ 1 medium artichoke ❏ 1 oz cream cheese
❏ 5 prunes ❏ 100g chopped kale ❏ 100g ricotta cheese
❏ 200g pineapple ❏ 100g chopped swiss chard ❏ 16g cashew butter
❏ 140g mango ❏ 100g arugula ❏ 16g peanut butter
❏ 2 small peaches ❏ 100g turnip greens ❏ 16g almond butter
❏ 350g watermelon ❏ 100g bok choy ❏ 16g macadamia nut butter
❏ 2 medium kiwis ❏ 100g endive ❏ 14g butter
❏ 1 oz box raisins ❏ 200g watercress ❏ 14g ghee
❏ 100g grapes ❏ 50g leeks ❏ 15g mayonnaise
❏ Whole grapefruit (3-4in diameter) ❏ 100g rhubarb ❏ 15g avocado mayo
❏ 40g dried fruit (no sugar added) ❏ 100g radishes ❏ 10 olives
❏ 240g pure pumpkin ❏ 100g rutabagas ❏ 8 walnut halves
❏ 2 fresh figs ❏ 100g turnip ❏ 15 whole cashews
❏ 300g cucumber ❏ 15 almonds
❏ 100g eggplant ❏ 1 oz macadamia nuts
❏ 100g okra ❏ 10 pecan halves
❏ 100g brussel sprouts ❏ 2 oz avocado
❏ 100g tomatoes ❏ 2 oz guacamole
❏ 10 cherry tomatoes ❏ 2 egg yolks
❏ 100g cauliflower ❏ 28g sunflower seeds
❏ 100g mushrooms ❏ 25g shelled pumpkin seeds
❏ 100g celery ❏ 25g ground flaxseeds
❏ 50g onion ❏ 28g peanuts
❏ 100g zucchini ❏ 30g chia seeds
❏ 100g romaine/mixed greens/ ❏ 20g sesame seeds
Iceberg lettuce ❏ 30g hemp seeds
❏ 100g yellow squash ❏ 15g pine nuts
❏ 100g spaghetti squash ❏ 56g classic hummus
❏ 100g beets ❏ 15ml whipping cream
❏ 1 oz pesto
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73
MUSCLE BUILDING FOOD EXCHANGE LIST (CON’T)

OPTIONAL SWEETENERS
CONDIMENTS (OC) These can be interchanged
❏ 5g yellow mustard with a FRUIT.
❏ 5g yellow mustard ❏ 28g honey
❏ 30g salsa ❏ 28g agave syrup
❏ 16g low-sugar ketchup ❏ 28g maple syrup
❏ 30g Walden Farms sugar-free ❏ 28g real fruit jam
syrups/dressings
❏ 30g sour cream
❏ 17g sugar free jelly
BEVERAGES
❏ 15 ml sugar free coffee creamer ❏ Water
❏ 4g hot sauce ❏ Iced or hot tea (unsweetened)
❏ 30g low fat Italian dressing ❏ Coffee
❏ 15 ml tamari ❏ Crystal light
❏ 1 serving miracle noodles ❏ Mio
❏ 1 serving sugar free jello ❏ Unsweetened original Almond milk/
❏ 1 serving unsweetened Cashew milk
cocoa powder
❏ 1 tbsp (15g) miso paste
❏ 5 ml coconut aminos
❏ 13g Pb2 (powdered peanut butter)
❏ Sea salt
❏ Mrs. Dash
❏ Lemon
❏ Balsamic vinegar
❏ White vinegar
❏ Rice vinegar
❏ Stevia/Splenda
❏ Any calorie free spices
i.e. cinnamon, nutmeg, curry,
pepper, paprika, basil, garlic
powder
❏ Cooking spray
❏ 1 pickle or 2 tbsp relish
❏ ¼ cup marinara (fat less than
3g and carbs less than 10g)

74
STARCHY
MUSCLE BUILDING VEGAN CARBOHYDRATES (SC)
FOOD EXCHANGE LIST 1 serving of each item is approximately
25g of carbs. Measure all items
The amount for each item listed below is ONE SERVING. COOKED except hot cereal.
Pay close attention to your meal plan requirements. ❏ ½ cup (40g) oatmeal
Some meal plans may have 1, 1½ or 2 servings per meal of each food type. ❏ ⅓ cup (40g) oat bran
❏ ¼ cup (45g) cream of rice
❏ 3 tbsp (33g) cream of wheat
❏ ¼ cup (37g) grits
PROTEIN (P) FRUIT (FR) ❏ 4 oz sweet potato
1 serving of each item is 1 serving of each item is approximately ❏ 4 oz yam
approximately 15g of protein. 25g of carbohydrates. Limit 2 per day ❏ 4 oz red potato
❏ 3 oz tempeh preferably at breakfast and post weight ❏ 4 oz russet potato
❏ 3 oz seitan training. ❏ 4 oz purple potato
❏ 15g nutritional yeast ❏ 1 medium apple ❏ 4 oz yellow potato
❏ 1 (71g) Boca veggie burger ❏ 1 cup (246g) unsweetened applesauce ❏ ½ cup (100g) brown rice
❏ 2 Morning Star Original Sausage Patties ❏ ½ cup (100g) white rice
❏ 2 tbsp (34g) apple butter
(vegan grillers) (no sugar added) ❏ ½ cup (100g) wild rice
❏ 48g textured vegetable meat protein (TVP) ❏ ½ cup (100g) black rice
❏ Medium banana, 6”
❏ 4 oz Beyond Meat Substitute ❏ ½ cup (100g) quinoa
❏ 4 dates
❏ ½ cup (100g) couscous
❏ 4 oz Quorn Meat Substitute ❏ 200g blueberries
❏ ½ cup (100g) pearled barley
❏ 5 slices tofurky deli meat substitute ❏ 200g raspberries
❏ ½ cup (100g) amaranth
❏ 1 scoop plant-based protein powder ❏ 250g strawberries
❏ ½ cup (100g) bulgur
❏ 300g cantaloupe/melon ❏ ½ cup (100g) buckwheat
PROTEIN/CARBS (PC) ❏ 1 medium papaya ❏ 1 Brioche bun
1 serving of each item is more than ❏ 8 oz golden berries ❏ 3 Quaker rice cakes (plain)
15g of protein and carbs. Count ❏ 1 medium orange ❏ 2 Quaker rice cakes (flavored)
these items toward both macros. ❏ 1 medium pear ❏ 2 Lundberg rice cakes
Measure all items COOKED. ❏ 200g guava ❏ 3 cups (40g) air popped popcorn (no oil)
❏ 3 oz chickpea pasta ❏ 150g cherries ❏ 1 cup (28g) Cheerios Original
(I used Banza brand) ❏ 5 prunes ❏ 1 cup (27g) Chex Rice Cereal
❏ 150g edamame beans (soybeans) ❏ 200g pineapple ❏ 1 cup (31g) Chex Corn Cereal
❏ 100g lentils ❏ 140g mango ❏ ⅓ cup (30g) low-fat granola
❏ 150g fava beans ❏ 1 plain English muffin
❏ 2 small peaches
❏ 2 corn tortillas. 6”
❏ 350g watermelon
❏ 1 large whole wheat tortilla
NON-DAIRY (ND) ❏ 2 medium kiwis
❏ 2 slices Ezekiel Bread/sprouted
❏ 1 oz box raisins grains bread//whole wheat bread
❏ 28g almond cheese
❏ Whole grapefruit (3-4” diameter) ❏ ½ cup (130g) kidney beans
❏ 30g non-dairy sour cream
❏ 40g dried fruit (no sugar added) ❏ ½ cup (130g) canned black beans
❏ 225g plain soymilk yogurt
alternative (I used the Silk brand) ❏ 240g pure pumpkin ❏ ½ cup (130g black eyed peas
❏ 2 fresh figs ❏ ½ cup (130g) garbanzo beans
❏ ½ cup (130g) refried beans
❏ 6 Triscuit Crackers Original
❏ 100g whole wheat pasta
❏ 100g brown rice pasta
❏ 150g corn
❏ 150g green peas
❏ 250g baby carrots
❏ 215g butternut squash
❏ 200g acorn squash
❏ 1 whole grain pita
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MUSCLE BUILDING
VEGAN FOOD EXCHANGE LIST (CON’T)
VEGETABLES (V) FATS (F) OPTIONAL CONDIMENTS (OC)
1 serving of each item is approximately 1 serving of each item is ❏ 5g yellow mustard
10g of carbs or less (high fiber foods). approximately 10g of fat.
❏ 30g salsa
Measure all items COOKED except lettuce.
❏ 10 ml olive oil ❏ 16g low-sugar ketchup
❏ 100g green beans ❏ 10 ml canola oil ❏ 30g Walden Farms sugar-free
❏ 100g broccoli ❏ 10 ml coconut oil syrups/dressings
❏ 100g spinach ❏ 10 ml avocado oil ❏ 17g sugar-free jelly
❏ 100g asparagus ❏ 10 ml flaxseed oil ❏ 30g low fat Italian dressing
❏ 100g cabbage (purple/green) ❏ 10 ml grapeseed oil ❏ 5 ml coconut aminos
❏ 100g red pepper ❏ 10 ml sesame oil ❏ 15 ml tamari
❏ 100g green pepper ❏ 10 ml Udo’s oil ❏ 4g hot sauce
❏ 100g yellow pepper ❏ 14g vegan butter ❏ Sea Salt
❏ 100g orange pepper ❏ 14g vegan mayo ❏ Mrs. Dash
❏ 100g bean sprouts ❏ 16g cashew butter ❏ Lemon
❏ 100g kohlrabi ❏ 16g peanut butter ❏ Balsamic vinegar
❏ 100g water chestnuts ❏ 16g slmond butter ❏ White vinegar
❏ 100g bamboo shoots ❏ 16g macadamia nut butter ❏ Rice vinegar
❏ 1 medium artichoke ❏ 8 walnut halves ❏ Stevia/Splenda
❏ 100g chopped kale ❏ 28g peanuts ❏ Any calorie free spices (cinnamon,
❏ 100g chopped swiss chard ❏ 15 whole cashews nutmeg, curry, pepper, paprika, basil,
❏ 100g arugula garlic powder)
❏ 15 almonds
❏ 100g turnip greens ❏ Cooking spray
❏ 10 pecan halves
❏ 100g bok choy ❏ 10 olives
❏ 100g endive ❏ 2 oz avocado SWEETENERS
❏ 200g watercress ❏ 50g guacamole These can be interchanged
❏ 50g leeks ❏ 15g sunflower seeds with a FRUIT.
❏ 100g rhubarb ❏ 20g sesame seeds ❏ 28g honey
❏ 100g radishes ❏ 25g shelled pumpkin seeds ❏ 28g agave syrup
❏ 100g rutabagas ❏ 25g ground flaxseeds ❏ 28g maple syrup
❏ 100g turnip ❏ 30g chia seeds ❏ 28g real fruit jam
❏ 300g cucumber ❏ 20g sesame seeds
❏ 100g eggplant ❏ 30g hemp seeds BEVERAGES
❏ 100g okra ❏ 15g pine nuts ❏ Water
❏ 100g brussel sprouts ❏ 56g classic hummus ❏ Iced or hot tea (unsweetened)
❏ 100g tomatoes ❏ 1 oz pesto ❏ Coffee
❏ 10 cherry tomatoes
❏ Crystal light
❏ 100g cauliflower
❏ Mio
❏ 100g mushrooms
❏ Unsweetened original Almond
❏ 100g celery milk/cashew milk
❏ 50g onion ❏ Any other zero calorie vegan beverage
❏ 100g zucchini
❏ 100g romaine/mixed greens/Iceberg lettuce
❏ 100g yellow squash
❏ 100g spaghetti squash
❏ 100g beets

76
MUSCLE BUILDING RECIPES

ALL-AMERICAN CHOCOLATE MOUSSE
BREAKFAST TACOS SERVINGS: 2
SERVINGS: 1
INGREDIENTS
INGREDIENTS • 1 cup nonfat cottage cheese
• ¾ cup egg whites (6 large eggs worth) • ¼ cup unsweetened cocoa powder
• ⅛ tsp garlic powder • 2 tablespoons honey
• ⅛ tsp onion powder • 1 teaspoon vanilla extract
• 2 corn taco shells (flat-bottomed if possible) • ¼ cup sliced almonds
• 2 tbsp shredded cheddar cheese
DIRECTIONS
• 1 tbsp precooked crumbled bacon
• In a blender or food processor, combine cottage
DIRECTIONS cheese, cocoa powder, honey, and vanilla extract.
• In a large microwave safe mug sprayed with • Blend until smooth and creamy.
nonstick spray, mix the egg whites with seasonings. • Transfer the chocolate mousse to serving bowls
Microwave for one minute. or glasses.
• Stir and microwave for one minute more, • Top with sliced almonds.
or until set.
• Refrigerate for at least 1 hour to chill and set before
• Divide egg scramble between taco shells. serving.
Top with cheese and bacon.
• Enjoy! NUTRITION INFO
PER SERVING
NUTRITION INFO 252 calories, 13g protein, 32g carbs, 10g fat
PER TACO
312 calories. 29g protein, 16g carbs, 12g fat
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TURKEY MEATBALL
ZUCCHINI NOODLES
SERVINGS: 2
INGREDIENTS
• 6 oz lean ground turkey • ¼ cup marinara sauce
• 1 medium zucchini, spiralized or julienned • 1 tablespoon olive oil
• ¼ cup whole wheat bread crumbs • 1 clove garlic, minced
• ¼ cup grated Parmesan cheese • Salt and pepper to taste
• ¼ cup chopped fresh parsley, chopped
DIRECTIONS
• In a bowl, combine ground turkey, bread crumbs, Parmesan cheese,
chopped parsley, minced garlic, salt, and pepper. Mix well to combine.
• Shape the turkey mixture into small meatballs, about 1 inch in diameter.
• Heat olive oil in a large skillet over medium-high heat.
• Add the turkey meatballs to the skillet and cook for about 8-10 minutes, or
until cooked through and browned on all sides.
• Remove the meatballs from the skillet and set aside.
• In the same skillet, add the spiralized zucchini noodles and cook for 2-3
minutes, until tender but still crisp.
• Return the turkey meatballs to the skillet, add marinara sauce, and stir to
combine. Cook for an additional 2 minutes to heat the sauce.
• Remove from heat and serve the turkey meatball zucchini noodles hot.
NUTRITION INFO
PER SERVING
281 calories, 26g protein, 15g carbs, 13g fat

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VF VF
VEGAN
FRIENDLY VEGAN
OPTION FRIENDLY
OPTION
PROTEIN-PACKED CHOCOLATE PROTEIN

BREAKFAST SMOOTHIE ENERGY BARS
SERVINGS: 1 SERVINGS: 8
INGREDIENTS INGREDIENTS
• ½ medium ripe banana • 1 cup rolled oats
• 1 cup unsweetened almond milk • 3 scoops vanilla vegan protein powder
(at least 20g protein)
• 1 scoop vegan protein powder (20g protein)
• ½ cup almond butter
• 1 tablespoon almond butter
• ¼ cup maple syrup
• ½ tablespoon chia seeds
• ¼ cup unsweetened almond milk
• ½ cup frozen berries (e.g., blueberries, strawberries)
• ¼ cup vegan chocolate chips
• Ice cubes
• ¼ cup chopped nuts (such as almonds or walnuts)
DIRECTIONS
• Place all the ingredients in a blender. DIRECTIONS
• In a mixing bowl, combine rolled oats, protein
• Blend until smooth and creamy.
powder, almond butter, maple syrup, and almond
• Add ice cubes if desired for a colder and thicker milk. Stir until well combined.
consistency.
• Fold in the vegan chocolate chips and chopped
• Pour into a glass and enjoy! nuts.
• Press the mixture firmly into a lined baking dish.
NUTRITION INFO
PER SERVING • Refrigerate for at least 1 hour to set.
359 calories, 30g protein, 30g carbs, 15g fat • Cut into bars and enjoy!
NUTRITION INFO
PER BAR
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NUTRITION
FAT LOSS
MEAL PLANS
80
FOOD TYPE
(D) – Dairy
(SC) – Starchy
FAT LOSS Carbohydrate

(FR) – Fruit

(F) – Fat
Height: Under 5'4

MEAL 1
OPTION 1 OPTION 2
• (SC) 1 English muffin • (¾ SC) 30g oatmeal
• (F) 16g peanut butter • (⅔ LP) 4 egg whites
• (LP) 1 scoop nPower Nutrition Isolate • (½ FP) 1 slice bacon
• (OC) 8 oz unsweetened almond milk • (V) 100g spinach
• (OC) 2 tbsp salsa
MEAL 2
OPTION 1 OPTION 2
• (½ FR) ½ medium apple • (LP) 6 oz shrimp
• (F) 15 almonds • (¾ SC) 75g cous cous
• (LP) 226g nonfat cottage cheese • (V) 100g broccoli
• (OC) Cinnamon • (F) 10 ml olive oil
MEAL 3
OPTION 1 OPTION 2
• (F, LP, ½ FR, V) 1 serving Waldorf Chicken • (SC) 1 whole wheat wrap
Lettuce Wraps (SEE RECIPE) • (¾ LP) 3 oz 99% extra lean ground turkey
• (½ SC) 3 Triscuit crackers • (½ F) 14g shredded cheese
• (¼ LP) 2 oz nonfat plain Greek yogurt
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FAT LOSS
Height: Under 5'4
MEAL 4
OPTION 1 OPTION 2
• (FP, V) 1 serving Baked Lemon Dijon Salmon • (¾ FP) 3 oz sirloin
(SEE RECIPE) • (SC) 4 oz sweet potato
• (SC) 4 oz russet potato • (V) 100g green beans
MEAL 5/POST WORKOUT

OPTION 1 OPTION 2
• (FR, ½ SC, LP) 1 serving Greek Yogurt Parfait • (LP) 1 scoop nPower Nutrition Isolate
(SEE RECIPE) • (SC) 2 Lundberg brown rice cakes
DAILY
GOALS
Post Workout Meal

82
FOOD TYPE
(D) – Dairy
(SC) – Starchy

(FR) – Fruit

(F) – Fat
Height: 5'4 to 5'6

MEAL 1
OPTION 1 OPTION 2
• (SC) 1 English muffin • (SC) 40g oatmeal
• (F) 16g peanut butter • (LP) 6 egg whites
• (1¼ LP) 1¼ scoops nPower Nutrition Isolate • (½ FP) 1 slice bacon
MEAL 2
OPTION 1 OPTION 2
• (½ FR) ½ medium apple • (LP) 6 oz shrimp
• (1⅓ F) 20 almonds • (SC) 100g cous cous
• (LP) 226g nonfat cottage cheese • (V) 100g broccoli
MEAL 3
OPTION 1 OPTION 2
Lettuce Wraps (SEE RECIPE) • (¾ LP) 3 oz 99% extra lean ground turkey
• (⅔ SC) 4 Triscuit crackers • (½ F) 14g shredded cheese
• (⅓ SC) 83g baby carrots
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FAT LOSS
Height: 5'4 to 5'6
MEAL 4
OPTION 1 OPTION 2
• (FP, V) 1 serving Baked Lemon Dijon Salmon • (FP) 4 oz sirloin
(SEE RECIPE) • (SC) 4 oz sweet potato
• (SC) 4 oz russet potato • (V) 100g green beans
• (⅓ F) 5g butter
MEAL 5/POST WORKOUT

OPTION 1 OPTION 2
• (FR, ½ SC, LP) 1 serving Greek Yogurt Parfait • (1½ LP) 1½ scoops nPower Nutrition Isolate
(SEE RECIPE)
• (SC) 2 Lundberg brown rice cakes
• (¼ LP) 2 oz plain nonfat Greek yogurt
*Add all items to yogurt parfait or eat separate
DAILY
GOALS
Post Workout Meal

84
FOOD TYPE
(D) – Dairy
(SC) – Starchy

(FR) – Fruit

(F) – Fat
Height: Over 5'6

MEAL 1
OPTION 1 OPTION 2
• (SC) 1 English muffin • (SC) 40g oatmeal
• (1½ F) 24g peanut butter • (LP) 6 egg whites
• (1¼ LP) 1¼ scoops nPower Nutrition Isolate • (FP) 2 slices bacon
MEAL 2
OPTION 1 OPTION 2
• (½ FR) ½ medium apple • (1⅓ LP) 8 oz shrimp
• (1⅓ F) 20 almonds • (SC) 100g cous cous
• (1¼ LP) 282g nonfat cottage cheese • (V) 100g broccoli
MEAL 3
OPTION 1 OPTION 2
Lettuce Wraps (SEE RECIPE) • (LP) 4 oz 99% extra lean ground turkey
• (SC) 6 Triscuit crackers • (½ F) 14g shredded cheese
• (⅓ SC) 83g baby carrots
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FAT LOSS
Height: Over 5'6
MEAL 4
OPTION 1 OPTION 2
• (1½ FP, 2 V) 1½ servings Baked Lemon Dijon • (FP) 4 oz sirloin
Salmon (SEE RECIPE) • (1¼ SC) 5 oz sweet potato
• (SC) 4 oz russet potato • (F) 28g blue cheese
• (⅓ F) 5g butter • (V) 100g green beans
MEAL 5/POST WORKOUT

OPTION 1 OPTION 2
• (FR, ½ SC, LP) 1 serving Greek Yogurt Parfait • (1½ LP) 1½ scoops nPower Nutrition Isolate
(SEE RECIPE)
• (SC) 2 Lundberg brown rice cakes
• (½ LP) 4 oz plain nonfat Greek yogurt
DAILY
GOALS
Post Workout Meal

86
FOOD TYPE
(D) – Dairy
(SC) – Starchy

(FR) – Fruit

(F) – Fat
Height: Under 5'10

MEAL 1
OPTION 1 OPTION 2
• (1½ SC) 1½ English muffins • (1½ SC) 60g oatmeal
• (1½ F) 24g peanut butter • (LP) 6 egg whites
• (1¼ LP) 1¼ scoops nPower Nutrition Isolate • (FP) 2 slices bacon
MEAL 2
OPTION 1 OPTION 2
• (FR) 1 medium apple • (1⅓ LP) 8 oz shrimp
• (1⅓ F) 20 almonds • (1½ SC) 150g cous cous
• (1¼ LP) 282g nonfat cottage cheese • (V) 100g broccoli
MEAL 3
OPTION 1 OPTION 2
• (F, LP, ½ FR, V) 1 serving Waldorf Chicken • (2 SC) 2 whole wheat wraps
Lettuce Wraps (SEE RECIPE) • (LP) 4 oz 99% extra lean ground turkey
• (1⅓ SC) 8 Triscuit crackers • (½ F) 14g shredded cheese
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FAT LOSS
MEN’S MEAL PLAN 1
Height: Under 5'10
MEAL 4
OPTION 1 OPTION 2
• (1½ FP, 2 V) 1½ servings Baked Lemon Dijon • (1¼ FP) 5 oz sirloin
Salmon (SEE RECIPE) • (1½ SC) 6 oz sweet potato
• (1¼ SC) 5 oz russet potato • (F) 28g blue cheese
MEAL 5/POST WORKOUT

OPTION 1 OPTION 2
• (FR, ½ SC, LP) 1 serving Greek Yogurt Parfait • (2 LP) 2 scoops nPower Nutrition Isolate
(SEE RECIPE)
• (1¼ SC) 2½ Lundberg brown rice cakes
• (¾ LP) 6 oz plain nonfat Greek yogurt
DAILY
GOALS
Post Workout Meal

88
FOOD TYPE
(D) – Dairy
(SC) – Starchy

(FR) – Fruit

(F) – Fat
Height: Over 5'10

MEAL 1
OPTION 1 OPTION 2
• (1½ SC) 1½ English muffins • (1½ SC) 60g oatmeal
• (1½ F) 24g peanut butter • (1½ LP) 9 egg whites
• (1½ LP) 1½ scoops nPower Nutrition Isolate • (FP) 2 slices bacon
MEAL 2
OPTION 1 OPTION 2
• (FR) 1 medium apple • (1½ LP) 9 oz shrimp
• (1⅓ F) 20 almonds • (1½ SC) 150g cous cous
• (1½ LP) 339g nonfat cottage cheese • (V) 100g broccoli
MEAL 3
OPTION 1 OPTION 2
• (F, LP, ½ FR, V) 1 serving Waldorf Chicken • (2 SC) 2 whole wheat wraps
Lettuce Wraps (SEE RECIPE) • (1¼ LP) 5 oz 99% extra lean ground turkey
• (1⅓ SC) 8 Triscuit crackers • (½ F) 14g shredded cheese
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FAT LOSS
MEN’S MEAL PLAN 2
Height: Over 5'10
MEAL 4
OPTION 1 OPTION 2
• (1½ FP, 2 V) 1½ servings Baked Lemon Dijon • (1¼ FP) 5 oz sirloin
Salmon (SEE RECIPE) • (1½ SC) 6 oz sweet potato
• (1½ SC) 6 oz russet potato • (F) 28g blue cheese
MEAL 5/POST WORKOUT

OPTION 1 OPTION 2
• (FR, ½ SC, LP) 1 serving Greek Yogurt Parfait • (2 LP) 2 scoops nPower Nutrition Isolate
(SEE RECIPE)
• (1¼ SC) 2½ Lundberg brown rice cakes
• (LP) 1 scoop nPower Nutrition Isolate
(add to the parfait)
• (¼ FR) 50g blueberries
DAILY
GOALS
Post Workout Meal

90
NUTRITION
FAT LOSS
VEGAN MEAL PLANS
91
FOOD TYPE
FAT LOSS (P) – Protein

(SC) – Starchy
Carbohydrate
(V) – Vegetable
(F) – Fat
MEAL 1
• (P) 2 Morning Star Original Sausage Patties (vegan grillers)
• (½ SC) 2 oz sweet potato
• (½ F) 1 oz avocado
• (¼ V) 25g green pepper, chopped
• (¼ V) 25g onion, chopped
MEAL 2
• (F, ½ FR, ¼ P) ½ serving Chocolate Peanut Butter
Protein Balls (SEE RECIPE)
MEAL 3
• (P) 3 oz tempeh
• (½ P) 7g nutritional yeast
• (½ SC) 50g wild rice
MEAL 4
• (F, PC, 2 V) 1 serving Spicy Vegan Chickpea Curry (SEE RECIPE)
• (½ P) 1.5 oz seitan

30-45 minutes of
• (P) 4 oz Quorn meat substitute
your workout and
adjust all other • (PC) 100g lentils
meals accordingly. DAILY
MEAL TOTALS
GOALS
Calories: 1404
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FOOD TYPE

(SC) – Starchy
Carbohydrate
Height: 5'4 to 5'6 (FR) – Fruit
(V) – Vegetable
(F) – Fat
MEAL 1
• (1¼ P) 2½ Morning Star Original Sausage Patties (vegan grillers)
• (½ F) 1 oz avocado
MEAL 2
• (¾ FR) ¾ medium banana
MEAL 3
• (P) 3 oz tempeh
• (P) 15g nutritional yeast
MEAL 4
• (⅔ P) 2 oz seitan

30-45 minutes of
• (1¼ P) 5 oz Quorn meat substitute
your workout and
adjust all other • (1¼ PC) 125g lentils
MEAL TOTALS
GOALS
Calories: 1600

93
FOOD TYPE

(SC) – Starchy
Carbohydrate
(V) – Vegetable
(F) – Fat
MEAL 1
• (1¼ P) 2½ Morning Star Original Sausage Patties (vegan grillers)
• (F) 2 oz avocado
MEAL 2
• (FR) 1 medium banana
MEAL 3
MEAL 4
• (P) 3 oz seitan

30-45 minutes of
• (1¼ P) 5 oz Quorn meat substitute
your workout and
adjust all other • (1½ PC) 150g lentils
MEAL TOTALS
GOALS
Calories: 1832
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FOOD TYPE

(SC) – Starchy
Carbohydrate
(V) – Vegetable
(F) – Fat
MEAL 1
• (1½ P) 3 Morning Star Original Sausage Patties (vegan grillers)
MEAL 2
• (1½ F, FR, ½ P) 1 serving Chocolate Peanut Butter
MEAL 3
• (¾ SC) 75g wild rice
MEAL 4

30-45 minutes of
• (1½ P) 6 oz Quorn meat substitute
your workout and
adjust all other • (1½ PC) 150g lentils
MEAL TOTALS
GOALS
Calories: 2144

95
FOOD TYPE

(SC) – Starchy
Carbohydrate
(V) – Vegetable
(F) – Fat
MEAL 1
• (2 P) 4 Morning Star Original Sausage Patties (vegan grillers)
MEAL 2
• (1½ F, FR, ½ P) 1 serving Chocolate Peanut Butter
• (FR) 1 medium banana
MEAL 3
• (2 P) 6 oz tempeh
• (¾ SC) 75g wild rice
MEAL 4

30-45 minutes of
• (1¾ P) 7 oz Quorn meat substitute
your workout and
adjust all other • (1¾ PC) 175g lentils
MEAL TOTALS
GOALS
Calories: 2376
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NUTRITION
FAT LOSS
GROCERY LIST,
FOOD EXCHANGE LISTS,
RECIPES
97
FAT LOSS GROCERY LIST CONDIMENTS

❏ Stevia/Splenda/Truvia
The list below should get you through approximately 4 days of meals. ❏ PB2
Double the amounts if you are preparing your meals for a week in ❏ Cornstarch
advance. You do NOT need to buy everything on this list! Make sure to ❏ Cinnamon
look at your meal plan, map out your meals and shop accordingly.
❏ Mustard
❏ Low-sugar ketchup
PROTEINS CARBOHYDRATES ❏ Worchestershire sauce
❏ 2 dozen eggs ❏ 4 sweet potatoes ❏ Rice vinegar
❏ 4 containers liquid egg whites ❏ 4 Russet potatoes ❏ Bragg’s Amino Acids
❏ 1 container nPower Nutrition Isolate ❏ 1 container oatmeal ❏ Salsa
❏ 2 lbs chicken breast ❏ 1 package English muffins ❏ Light soy sauce
❏ 1 large container nonfat plain Greek yogurt ❏ 1 15 oz can chickpeas ❏ Crushed red pepper
❏ 2 lbs shrimp ❏ 1 bag/box wild rice ❏ Tamari
❏ 2 lbs 99% extra lean ground turkey ❏ 1 bag granola ❏ Red pepper flakes
❏ 2 lbs salmon ❏ 1 bag whole wheat wraps ❏ Apple cider vinegar
❏ 1 package bacon ❏ 1 bag Lundberg brown rice cakes
❏ 1 container nonfat cottage cheese ❏ 1 container cous cous
❏ Ginger
❏ 3 5 oz cans chicken in water ❏ 1 container lentils
❏ Low fat Italian dressing
❏ 2 lbs sirloin steak ❏ 1 box Triscuits
❏ 1 container bay leaves
❏ Italian seasoning
VEGAN PROTEINS VEGETABLES
❏ Coconut aminos
❏ 1 package tempeh ❏ 1 bunch broccoli
❏ Low sugar/low fat marinara
❏ 1 container nutritional yeast ❏ 1 bag carrots sauce (choose one 60-70cal
❏ Plant based protein powder ❏ 1 bag spinach per serving)
❏ 1 container Quorn meat substitute ❏ 1 bunch celery ❏ Pico de Gallo
❏ 1 package Morning Star Original Sausage ❏ 1 bag Romaine lettuce/iceberg lettuce ❏ Balsamic vinegar
Patties (vegan grillers) ❏ 2 can diced tomatoes ❏ Mrs. Dash
❏ 1 package seitan ❏ 1 bag green beans ❏ Sea salt
❏ 2 green bell peppers ❏ Pepper
NON DAIRY ❏ 2 yellow onions
❏ 1 container chili flakes
❏ 1 package almond cheese
❏ Garlic powder/minced garlic
❏ 1 bag vegan chocolate chips BEVERAGES ❏ Unsweetened cocoa powder
❏ 1 container unsweetened original almond/
❏ Garlic cloves
FRUITS cashew milk
❏ Cayenne pepper
❏ 4 bananas ❏ 1 container skim milk (for recipe)
❏ Paprika
❏ 1 container blueberries ❏ 1 jug unsweetened iced tea
❏ Diet soda ❏ Oregano
❏ 1 container raspberries
❏ 4 medium apples (fuji or gala) ❏ Coffee ❏ Taco spice
❏ 2 lemons ❏ Water ❏ Cumin
❏ 1 container strawberries ❏ Tumeric
❏ 1 bag grapes FATS ❏ Cilantro
❏ 1 container dates ❏ 1 container olive oil ❏ Ground red pepper
❏ 3 avocados ❏ Fat free/light sour cream
DAIRY ❏ 1 bag walnuts ❏ Lime/Lemon juice
❏ 1 container shredded cheddar cheese ❏ 1 bag unsweetened shredded coconut ❏ Dried basil
❏ 1 container blue cheese ❏ 1 bag pumpkin seeds ❏ Vanilla extract
❏ 1 container almond/peanut butter ❏ Butter extract
❏ 1 container butter ❏ Chili powder
❏ 1 container mayonnaise (light for recipe) ❏ Ground ginger
❏ 1 bag almonds ❏ Dried minced onion
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FAT LOSS FOOD EXCHANGE LIST

The amount for each item listed below is ONE SERVING.
Pay close attention to your meal plan requirements.
Some meal plans may have 1, 1½ or 2 servings per meal of each food type.
LEAN PROTEIN (LP) STARCHY

1 serving of each item is approximately CARBOHYDRATES (SC)
25g of protein. Prepare grilled, 1 serving of each item is approximately
baked, steamed or broiled. 25g of carbs. Measure all carbs cooked
❏ 4 oz chicken breast EXCEPT hot cereal. ❏ ½ cup (130g) kidney beans
❏ 4 oz turkey breast ❏ ½ cup (40g) oatmeal ❏ ½ cup (130g) canned black beans
❏ 4 oz 99% extra lean ground turkey ❏ ⅓ cup (40g) oat bran ❏ ½ cup (130g) black eyed peas
❏ 4 oz 98% ground chicken breast ❏ ¼ cup (45g) cream of rice ❏ ½ cup (130g) garbanzo beans
❏ 1 can solid white tuna in water ❏ 3 tbsp (33g) cream of wheat ❏ ½ cup (130g) refried beans
❏ 4 oz pork tenderloin ❏ ¼ cup (37g) grits ❏ 6 Triscuit Crackers Original
❏ 4 oz venison steak ❏ 4 oz sweet potato ❏ 100g whole wheat pasta
❏ 4 oz ahi tuna ❏ 4 oz yam ❏ 100g brown rice pasta
❏ 4 oz mahi mahi ❏ 4 oz red potato ❏ 100g chickpea pasta
❏ 4 oz cod ❏ 4 oz russet potato ❏ 150g corn
❏ 4 oz orange roughy ❏ 4 oz purple potato ❏ 150g green peas
❏ 4 oz barramundi ❏ 4 oz yellow potato ❏ 250g baby carrots
❏ 4 oz swai ❏ ½ cup (100g) brown rice ❏ 215g butternut squash
❏ 4 oz tilapia ❏ ½ cup (100g) white rice ❏ 200g acorn squash
❏ 4 oz scallops ❏ ½ cup (100g) wild rice ❏ 150g edamame beans
❏ 6 oz shrimp ❏ ½ cup (100g) black rice
❏ 4 oz lobster ❏ ½ cup (100g) quinoa FATTY PROTEINS (FP)
❏ 4 oz perch ❏ ½ cup (100g) cous cous 1 serving of each item is approximately
❏ 4 oz flounder ❏ ½ cup (100g) pearled barley 25g of protein. Prepare grilled, baked,
❏ 4 oz halibut ❏ ½ cup (100g) amaranth steamed or broiled.
❏ 4 oz red snapper ❏ ½ cup (100g) bulgur ❏ 4 oz ground buffalo/bison
❏ 4 oz sole ❏ ½ cup (100g) buckwheat ❏ 4 oz steak (Filet mignon, top sirloin, flank)
❏ 4 oz crab meat (not imitation) ❏ 3 Quaker rice cakes (plain) ❏ 4 oz ground chicken
❏ 4 oz grouper ❏ 2 Quaker rice cakes (flavored) ❏ 4 oz 93% lean ground turkey
❏ 4 oz swordfish ❏ 2 Lundberg rice cakes ❏ 4 oz 90% ground beef
❏ 4 oz catfish ❏ 3 cups (40g) air popped popcorn ❏ 2 slices bacon
❏ 4 oz bluefish (no oil)
❏ 4 oz salmon
❏ 4 oz bass ❏ 1 cup (28g) Cheerios Original
❏ 4 oz mussels
❏ 4 oz pollock ❏ 1 cup (27g) Chex Rice Cereal
❏ 4 oz Chilean sea bass
❏ 4 oz rockfish (ocean perch) ❏ 1 cup (31g) Chex Corn Cereal
❏ 4 oz mackerel
❏ 4 oz snapper ❏ ⅓ cup (30g) low-fat granola
❏ 4 oz herring
❏ 4 slices turkey bacon ❏ 2 corn tortillas, 6”
❏ 4 oz pompano
❏ 1 cup (245g) liquid egg whites ❏ 1 large whole wheat tortilla
❏ 4 oz sablefish (black cod)
❏ 6 egg whites ❏ 2 slices Ezekiel Bread/sprouted grains
❏ 4 oz carp
bread/whole wheat bread
❏ 8 oz nonfat plain Greek yogurt ❏ 4 oz butterfish
(no fruit flavors) ❏ 1 whole wheat dinner roll
❏ 4 oz anchovies
❏ 225g nonfat cottage cheese ❏ 1 plain English muffin
❏ 4 oz dark meat chicken/chicken thigh
❏ 1 scoop nPower Nutrition Isolate ❏ ½ plain bagel
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FAT LOSS FOOD EXCHANGE LIST (CON’T)

FRUIT (FR) VEGETABLES (V) FATS (F)
1 serving of each item is approximately 1 serving of each item is approximately 1 serving of each item is
25g of carbs. Limit 2 per day preferably 10g of carbs or less (high fiber foods). approximately 10g of fat.
at breakfast and post weight training. Measure all vegetables cooked EXCEPT ❏ 10 ml olive oil
❏ 1 medium apple lettuce.
❏ 10 ml canola oil
❏ 1 cup (246g) unsweetened applesauce ❏ 100g green beans ❏ 10 ml coconut oil
❏ 2 tbsp (34g) apple butter (no sugar added) ❏ 100g broccoli ❏ 10 ml avocado oil
❏ Medium banana, 6” ❏ 100g spinach ❏ 15 ml macadamia oil
❏ 4 dates ❏ 100g asparagus ❏ 10 flaxseed oil
❏ 200g blueberries ❏ 100g cabbage (red/green) ❏ 10 ml grapeseed oil
❏ 200g raspberries ❏ 100g red pepper ❏ 10 ml sesame oil
❏ 250g strawberries ❏ 100g green pepper ❏ 10 ml Udo’s oil
❏ 300g cantaloupe/melon ❏ 100g yellow pepper ❏ 28g feta cheese
❏ 1 medium papaya ❏ 100g orange pepper ❏ 28g blue cheese
❏ 8 oz golden berries ❏ 100g bean sprouts ❏ 28g mozzarella cheese
❏ 1 medium orange ❏ 100g kohlrabi ❏ 28g parmesan cheese
❏ 1 medium pear ❏ 100g water chestnuts ❏ 28g cheddar cheese
❏ 200g guava ❏ 100g bamboo shoots ❏ 28g goat cheese
❏ 150g cherries ❏ 1 medium artichoke ❏ 1 oz cream cheese
❏ 5 prunes ❏ 100g chopped kale ❏ 100g ricotta cheese
❏ 200g pineapple ❏ 100g chopped swiss chard ❏ 16g cashew butter
❏ 140g mango ❏ 100g arugula ❏ 16g peanut butter
❏ 2 small peaches ❏ 100g turnip greens ❏ 16g almond butter
❏ 350g watermelon ❏ 100g bok choy ❏ 16g macadamia nut butter
❏ 2 medium kiwis ❏ 100g endive ❏ 14g butter
❏ 1 oz box raisins ❏ 200g watercress ❏ 14g ghee
❏ 100g grapes ❏ 50g leeks ❏ 15g mayonnaise
❏ Whole grapefruit (3-4in diameter) ❏ 100g rhubarb ❏ 15g avocado mayo
❏ 40g dried fruit (no sugar added) ❏ 100g radishes ❏ 10 olives
❏ 240g pure pumpkin ❏ 100g rutabagas ❏ 8 walnut halves
❏ 2 fresh figs ❏ 100g turnip ❏ 15 whole cashews
❏ 300g cucumber ❏ 15 almonds
❏ 100g eggplant ❏ 1 oz macadamia nuts
❏ 100g okra ❏ 10 pecan halves
❏ 100g brussel sprouts ❏ 2 oz avocado
❏ 100g tomatoes ❏ 2 oz guacamole
❏ 10 cherry tomatoes ❏ 2 egg yolks
❏ 100g cauliflower ❏ 28g sunflower seeds
❏ 100g mushrooms ❏ 25g shelled pumpkin seeds
❏ 100g celery ❏ 25g ground flaxseeds
❏ 50g onion ❏ 28g peanuts
❏ 100g zucchini ❏ 30g chia seeds
❏ 100g romaine/mixed greens/ ❏ 20g sesame seeds
Iceberg lettuce ❏ 30g hemp seeds
❏ 100g yellow squash ❏ 15g pine nuts
❏ 100g spaghetti squash ❏ 56g classic hummus
❏ 100g beets ❏ 15ml whipping cream
❏ 1 oz pesto

100
FAT LOSS FOOD EXCHANGE LIST (CON’T)

OPTIONAL SWEETENERS
CONDIMENTS (OC) These can be interchanged
❏ 5g yellow mustard with a FRUIT.
❏ 5g yellow mustard ❏ 28g honey
❏ 30g salsa ❏ 28g agave syrup
❏ 16g low-sugar ketchup ❏ 28g maple syrup
❏ 30g Walden Farms sugar-free ❏ 28g real fruit jam
syrups/dressings
❏ 30g sour cream
❏ 17g sugar free jelly
BEVERAGES
❏ 15 ml sugar free coffee creamer ❏ Water
❏ 4g hot sauce ❏ Iced or hot tea (unsweetened)
❏ 30g low fat Italian dressing ❏ Coffee
❏ 15 ml tamari ❏ Crystal light
❏ 1 serving miracle noodles ❏ Mio
❏ 1 serving sugar free jello ❏ Unsweetened original Almond milk/
❏ 1 serving unsweetened Cashew milk
cocoa powder
❏ 1 tbsp (15g) miso paste
❏ 5 ml coconut aminos
❏ 13g Pb2 (powdered peanut butter)
❏ Sea salt
❏ Mrs. Dash
❏ Lemon
❏ White vinegar
❏ Rice vinegar
❏ Stevia/Splenda
❏ Any calorie free spices
i.e. cinnamon, nutmeg, curry,
pepper, paprika, basil, garlic
powder
❏ Cooking spray
❏ 1 pickle or 2 tbsp relish
❏ ¼ cup marinara (fat less than
3g and carbs less than 10g)
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STARCHY
FAT LOSS VEGAN CARBOHYDRATES (SC)
FOOD EXCHANGE LIST 1 serving of each item is approximately
25g of carbs. Measure all items
The amount for each item listed below is ONE SERVING. COOKED except hot cereal.
Pay close attention to your meal plan requirements. ❏ ½ cup (40g) oatmeal
Some meal plans may have 1, 1½ or 2 servings per meal of each food type. ❏ ⅓ cup (40g) oat bran
❏ ¼ cup (45g) cream of rice
❏ 3 tbsp (33g) cream of wheat
❏ ¼ cup (37g) grits
PROTEIN (P) FRUIT (FR) ❏ 4 oz sweet potato
1 serving of each item is 1 serving of each item is approximately ❏ 4 oz yam
approximately 15g of protein. 25g of carbohydrates. Limit 2 per day ❏ 4 oz red potato
❏ 3 oz tempeh preferably at breakfast and post weight ❏ 4 oz russet potato
❏ 3 oz seitan training. ❏ 4 oz purple potato
❏ 15g nutritional yeast ❏ 1 medium apple ❏ 4 oz yellow potato
❏ 1 (71g) Boca veggie burger ❏ 1 cup (246g) unsweetened applesauce ❏ ½ cup (100g) brown rice
❏ 2 Morning Star Original Sausage Patties ❏ ½ cup (100g) white rice
❏ 2 tbsp (34g) apple butter
(vegan grillers) (no sugar added) ❏ ½ cup (100g) wild rice
❏ 48g textured vegetable meat protein (TVP) ❏ ½ cup (100g) black rice
❏ Medium banana, 6”
❏ 4 oz Beyond Meat Substitute ❏ ½ cup (100g) quinoa
❏ 4 dates
❏ ½ cup (100g) couscous
❏ 4 oz Quorn Meat Substitute ❏ 200g blueberries
❏ ½ cup (100g) pearled barley
❏ 5 slices tofurky deli meat substitute ❏ 200g raspberries
❏ ½ cup (100g) amaranth
❏ 1 scoop plant-based protein powder ❏ 250g strawberries
❏ ½ cup (100g) bulgur
❏ 300g cantaloupe/melon ❏ ½ cup (100g) buckwheat
PROTEIN/CARBS (PC) ❏ 1 medium papaya ❏ 1 Brioche bun
1 serving of each item is more than ❏ 8 oz golden berries ❏ 3 Quaker rice cakes (plain)
15g of protein and carbs. Count ❏ 1 medium orange ❏ 2 Quaker rice cakes (flavored)
these items toward both macros. ❏ 1 medium pear ❏ 2 Lundberg rice cakes
Measure all items COOKED. ❏ 200g guava ❏ 3 cups (40g) air popped popcorn (no oil)
❏ 3 oz chickpea pasta ❏ 150g cherries ❏ 1 cup (28g) Cheerios Original
(I used Banza brand) ❏ 5 prunes ❏ 1 cup (27g) Chex Rice Cereal
❏ 150g edamame beans (soybeans) ❏ 200g pineapple ❏ 1 cup (31g) Chex Corn Cereal
❏ 100g lentils ❏ 140g mango ❏ ⅓ cup (30g) low-fat granola
❏ 150g fava beans ❏ 1 plain English muffin
❏ 2 small peaches
❏ 2 corn tortillas. 6”
❏ 350g watermelon
❏ 1 large whole wheat tortilla
NON-DAIRY (ND) ❏ 2 medium kiwis
❏ 2 slices Ezekiel Bread/sprouted
❏ 1 oz box raisins grains bread//whole wheat bread
❏ 28g almond cheese
❏ Whole grapefruit (3-4” diameter) ❏ ½ cup (130g) kidney beans
❏ 30g non-dairy sour cream
❏ 40g dried fruit (no sugar added) ❏ ½ cup (130g) canned black beans
❏ 225g plain soymilk yogurt
alternative (I used the Silk brand) ❏ 240g pure pumpkin ❏ ½ cup (130g black eyed peas
❏ 2 fresh figs ❏ ½ cup (130g) garbanzo beans
❏ ½ cup (130g) refried beans
❏ 6 Triscuit Crackers Original
❏ 100g whole wheat pasta
❏ 100g brown rice pasta
❏ 150g corn
❏ 150g green peas
❏ 250g baby carrots
❏ 215g butternut squash
❏ 200g acorn squash
❏ 1 whole grain pita

102
FAT LOSS
VEGAN FOOD EXCHANGE LIST (CON’T)
VEGETABLES (V) FATS (F) OPTIONAL CONDIMENTS (OC)
1 serving of each item is approximately 1 serving of each item is ❏ 5g yellow mustard
10g of carbs or less (high fiber foods). approximately 10g of fat.
❏ 30g salsa
Measure all items COOKED except lettuce.
❏ 10 ml olive oil ❏ 16g low-sugar ketchup
❏ 100g green beans ❏ 10 ml canola oil ❏ 30g Walden Farms sugar-free
❏ 100g broccoli ❏ 10 ml coconut oil syrups/dressings
❏ 100g spinach ❏ 10 ml avocado oil ❏ 17g sugar-free jelly
❏ 100g asparagus ❏ 10 ml flaxseed oil ❏ 30g low fat Italian dressing
❏ 100g cabbage (purple/green) ❏ 10 ml grapeseed oil ❏ 5 ml coconut aminos
❏ 100g red pepper ❏ 10 ml sesame oil ❏ 15 ml tamari
❏ 100g green pepper ❏ 10 ml Udo’s oil ❏ 4g hot sauce
❏ 100g yellow pepper ❏ 14g vegan butter ❏ Sea Salt
❏ 100g orange pepper ❏ 14g vegan mayo ❏ Mrs. Dash
❏ 100g bean sprouts ❏ 16g cashew butter ❏ Lemon
❏ 100g kohlrabi ❏ 16g peanut butter ❏ Balsamic vinegar
❏ 100g water chestnuts ❏ 16g slmond butter ❏ White vinegar
❏ 100g bamboo shoots ❏ 16g macadamia nut butter ❏ Rice vinegar
❏ 1 medium artichoke ❏ 8 walnut halves ❏ Stevia/Splenda
❏ 100g chopped kale ❏ 28g peanuts ❏ Any calorie free spices (cinnamon,
❏ 100g chopped swiss chard ❏ 15 whole cashews nutmeg, curry, pepper, paprika, basil,
❏ 100g arugula garlic powder)
❏ 15 almonds
❏ 100g turnip greens ❏ Cooking spray
❏ 10 pecan halves
❏ 100g bok choy ❏ 10 olives
❏ 100g endive ❏ 2 oz avocado SWEETENERS
❏ 200g watercress ❏ 50g guacamole These can be interchanged
❏ 50g leeks ❏ 15g sunflower seeds with a FRUIT.
❏ 100g rhubarb ❏ 20g sesame seeds ❏ 28g honey
❏ 100g radishes ❏ 25g shelled pumpkin seeds ❏ 28g agave syrup
❏ 100g rutabagas ❏ 25g ground flaxseeds ❏ 28g maple syrup
❏ 100g turnip ❏ 30g chia seeds ❏ 28g real fruit jam
❏ 300g cucumber ❏ 20g sesame seeds
❏ 100g eggplant ❏ 30g hemp seeds BEVERAGES
❏ 100g okra ❏ 15g pine nuts ❏ Water
❏ 100g brussel sprouts ❏ 56g classic hummus ❏ Iced or hot tea (unsweetened)
❏ 100g tomatoes ❏ 1 oz pesto ❏ Coffee
❏ 10 cherry tomatoes
❏ Crystal light
❏ 100g cauliflower
❏ Mio
❏ 100g mushrooms
❏ Unsweetened original Almond
❏ 100g celery milk/cashew milk
❏ 50g onion ❏ Any other zero calorie vegan beverage
❏ 100g zucchini
❏ 100g romaine/mixed greens/Iceberg lettuce
❏ 100g yellow squash
❏ 100g spaghetti squash
❏ 100g beets
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FAT LOSS RECIPES

WALDORF CHICKEN BAKED LEMON DIJON SALMON
LETTUCE WRAPS SERVINGS: 2
SERVINGS: 4
INGREDIENTS
INGREDIENTS • 6 oz salmon fillet
• ½ cup fat-free plain Greek yogurt • 1 tablespoon Dijon mustard
• 2 tbsp light mayonnaise • 1 tablespoon fresh lemon juice
• 2 tsp Dijon mustard • 1 teaspoon olive oil
• 1 tsp lemon juice • 1 teaspoon dried dill
• 20 oz can 98% fat-free chunk white chicken • Salt and pepper to taste
breast in water, drained and flaked
• Lemon slices for garnish (optional)
• 1 cup seedless red or green grapes, halved
• 1 cup chopped Fuji or Gala apple DIRECTIONS
• Preheat the oven to 375°F.
• ¼ cup finely chopped celery
• Place the salmon fillet on a baking sheet lined
• 1 oz chopped walnuts
with parchment paper.
• 8 large iceberg or butter lettuce leaves
• In a small bowl, whisk together Dijon mustard,
DIRECTIONS lemon juice, olive oil, dried dill, salt, and pepper.
• In a large bowl, mix yogurt, mayo, mustard, • Pour the mustard mixture over the salmon fillet,
and lemon juice. Add chicken and stir to coat. spreading it evenly to coat.
• Stir in all remaining ingredients except lettuce. • Bake the salmon in the preheated oven for about
• Evenly distribute mixture among lettuce leaves, 12-15 minutes, or until the fish flakes easily with a
about 2/3 cup each. fork and is cooked through.
• Remove from the oven, garnish with lemon slices
NUTRITION INFO if desired, and serve the baked lemon Dijon
PER SERVING salmon hot.
NUTRITION INFO
PER SERVING
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104
VF
VEGAN
FRIENDLY
OPTION
GREEK YOGURT PARFAIT CHOCOLATE PEANUT BUTTER

SERVINGS: 1 PROTEIN BALLS
SERVINGS: 6 (2 BALLS PER SERVING)
INGREDIENTS
• 6 oz plain, nonfat Greek yogurt INGREDIENTS
• ¼ cup granola • 1 cup pitted dates
• ¼ cup mixed berries (such as strawberries, • 1 ½ scoops vegan chocolate protein powder
blueberries, or raspberries) (at least 20g protein)
• ½ cup peanut butter (creamy or crunchy)
DIRECTIONS
• ¼ cup unsweetened cocoa powder
• In a glass or bowl, layer Greek yogurt, granola,
and mixed berries. • ¼ cup unsweetened shredded coconut
• Repeat the layers until all the ingredients are used. DIRECTIONS
• Serve the Greek yogurt parfait immediately. • Place the dates in a food processor and blend until
they form a sticky paste.
NUTRITION INFO • Add the protein powder, peanut butter, and cocoa
PER SERVING
powder to the food processor. Process until well
combined and a dough-like consistency is formed.
• Divide into 12 small portions of the mixture and roll
into balls using your hands.
• If desired, roll the protein balls in shredded coconut
for an extra coating.
• Place the protein balls on a lined baking sheet or
plate.
• Refrigerate for at least 30 minutes to firm up.
• Serve and enjoy!
NUTRITION INFO
PER 2 PROTEIN BALLS
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105
VF
VEGAN
FRIENDLY
OPTION
SPICY VEGAN CHICKPEA CURRY

SERVINGS: 3
INGREDIENTS
• 1 tablespoon olive oil • 1 can chickpeas, drained and rinsed
• 1 small onion, diced • 1 can diced tomatoes
• 2 cloves garlic, minced • 1 cup vegetable broth
• 1 teaspoon ginger, grated • 1 cup spinach
• 1 tablespoon curry powder • Salt and pepper to taste
• 1/2 teaspoon turmeric • Fresh cilantro, chopped (for garnish)
DIRECTIONS
• Heat olive oil in a large skillet over medium heat.
• Add the diced onion, minced garlic, and grated ginger. Sauté until the onion
becomes translucent.
• Stir in the curry powder and turmeric and cook for another minute to release
the flavors.
• Add the chickpeas, diced tomatoes, and vegetable broth to the skillet. Stir to
combine.
• Reduce the heat to low and simmer for 10-15 minutes until the flavors meld
together.
• Add the spinach and cook until wilted.
• Season with salt and pepper to taste.
• Garnish with fresh cilantro.
NUTRITION INFO
PER SERVING

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106
ACCOUNTABILITY
107
One of the most common issues I hear from Challengers

is having difficulty holding themselves accountable for the
entire program.
And I get it - six weeks is a long time to stay on point.
Fortunately, there are a number of things you can do to help with this, like:
» Having an accountability partner or group

» Posting in the Facebook Community
» Utilizing the Forums
» Posting motivational notes/reminders on your refrigerator or mirror
One of my main goals with every Challenge is to give you all the tools you need
to be successful. So with that in mind, the features in this section are intended
to help add another layer of accountability, to hopefully help you stay on track
a little bit better.
These are all optional, so don’t feel like you have to use them!
Here’s what you’ll find:
»FITNESS TEST
To take before and after the Challenge as another way of measuring
your progress.
»COMMON ROADBLOCKS
A list of some of the issues you may face, and tips for how to make sure
they don’t trip you up. There’s also a page where you can write in your
own issues and solutions, so feel free to print that out and write out as
many as you like.
»ACCOUNTABILITY TRACKER
A way of charting your daily “tasks” so you can look back and see where
you’ve done great and where you need to improve from week to week.
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108
PRE/POST CHALLENGE FITNESS TEST

Ready to put yourself to the test?
These exercises are designed to assess your current strength and fitness levels,
and will help you measure your progress over the next six weeks. Just like your
Before photos and yes, the scale, the results of this test will give you a point of
reference to look back on when you finish the Challenge.
The exercises in this test are similar to those you’ll do in your workouts and target
the same muscle groups. Here’s how it works
1 Set aside 5-10 minutes at the start of your next workout to take this test
sometime before the Challenge officially begins on Monday, August 14.
2 Record the date you took your “Before’ test and your score for each
exercise in the Progress Chart.
3 Retake the test within 1-3 days after the Challenge ends and record your
new scores to see just how far you’ve come!
HOW TO PERFORM THE TEST

After you warm up, perform each exercise below in the manner described. Rest 2-3
minutes between exercises to make sure you are fully recovered before you move on
to the next one.
Push yourself and do your best!
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109
*BEGINNER TIP:
If you cannot do
a full-chin-up yet,
use a higher box and
lift your feet up or
CHIN-UP HOLD (FOR TIME) jump to get

into position.
» Place a box or bench under a pull-up bar.
» Stand on the box and grip the pull-up bar in an underhand grip (palms facing you)
» Pull your chest up to the bar until your chin is just over the bar.*
» Hold this position for as long as possible without letting your arms extend.
SCORE: Start the timer as your chin travels above the bar and you lift your feet up to
hang. Time stops when you can no longer keep your chin over the bar.
BURPEES (FOR TIME)

» Start in a standing position with your feet
placed slightly wider than shoulder-width PRESS
PLAY TO
apart. WATCH
THE VIDEO
» Bend your knees as if you are squatting,
then bend forward at the waist, extend your
arms and place your hands on the floor.
» With your hands placed firmly on the floor
(around shoulder-width apart), kick your
legs out and extend them behind your
body so you are in a pushup position.
» Perform a pushup, bending at the elbows
and lowering your chest to the floor,
*BEGINNER TIP:
keeping your body straight throughout. Eliminate the
» As you reach the top of your pushup, push pushup from the
movement
your feet off the floor and jump into a
crouching position.
» Push through your heels and jump, raising SCORE: Start the timer as soon as you
your arms above your head as you do. get into a standing position. Stop at
» Keep your core tight throughout the 30 seconds and record how many
exercise. reps you were able to finish.

110
*ADVANCED TIP:
If you can hold a
PLANK HOLD (FOR TIME) plank for more than 60

seconds, add resistance
» Get into a pushup position, elbows in line with your shoulders by putting a 25 or 45
pound weight plate
and your feet roughly shoulder-width apart. on your back.
» Keeping your body in a straight line, bend at the elbows and rest
your weight on your forearms and toes.
» Keep your neck in line with your spine and your face looking at the floor.
» Tighten your core and balance on your elbows/feet, keeping your body in a straight
line the entire time.
SCORE: Start the timer as soon as you get in the plank position. Time stops when
you can no longer hold the plank with proper form (rounding back, dipping hips,
dropping to knees etc).
JUMP SQUAT (FOR TIME)

» Stand in a squat position with your feet wider than
shoulder width apart and your toes turned out slightly.
» Keeping your chest up and your back straight, bend
your knees to lower your hips toward the ground.
» Extend your legs and push off
your toes to jump straight up.*
» Land softly, immediately
bending your knees to lower
into the next rep.
SCORE: Start the timer as soon

as you get into a squat position.
Stop at 60 seconds and record *BEGINNER TIP:
If jumping is too
how many reps you were able hard on your knees,
to finish. stay on the ground
and perform rapid
bodyweight squats
instead.
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111
SCORECARD
CHIN-UP PLANK JUMP
WHEN HOLD BURPEES HOLD SQUAT
PRE CHALLENGE
POST CHALLENGE

112
TIPS FOR STAYING ON TRACK

WHEN THINGS GET TOUGH
Taking on a challenge like this is a fun, rewarding – and hopefully life-changing! –
experience. But the process itself can be a tricky one, and it isn’t always smooth
sailing.
There are times when life happens, when different types of roadblocks can pop up
along the way that threaten to derail your progress.
Here are some of the more common issues I see people struggling with during
these Challenges and my tips for how to fix them so you can stay focused and
on track.
THE PROBLEM: I’M TRAVELING AND WON’T HAVE ACCESS TO A GYM

THE FIX: Get creative. First off, check the Dumbbell/Bodyweight workouts to see
what you can do when you’re on the road. Those workouts require almost no equip-
ment so you can do them from almost anywhere. Especially if you have a set of
easily-packable exercise bands that you can use in place of dumbbells.
If you don’t have bands, do what you can, even if you’re repeating
the same workout for several days during your travels. Body-
weight-only exercises like push-ups, lunges, Bulgarian split
squats, squat jumps and wall sits can be done literally anywhere.
Find a nearby playground for chin ups and dips.
Remember: you’re not just building muscle - you’re building

healthier habits and a stronger mindset, too. Any workout is
better than no workout at all.
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113
THE PROBLEM: I’M INJURED AND CAN’T DO CERTAIN EXERCISES

THE FIX: An injury can be acute like a sprain or a muscle tear, or it can be more
chronic like joint pain or tendonitis. If the injury is acute, your doctor or physical
therapist will tell you which movements you can and cannot do and how much
weight you can lift. Modify your workouts accordingly.
Chronic injury is your body’s way of telling you something’s not right. It might mean
you need to back off on the intensity of your training, add more recovery time,
improve your sleeping habits, or do more mobility work. Pay attention to what your
body is telling you and modify your workouts and habits as needed.
Regardless of which type of injury you have, it is possible to continue this Challenge
and make improvements. IIf anything, this might be an opportunity to focus on
other areas, like diet, mindset, and accountability. Allow your body time to recover
and heal, and know that there’s more to this Challenge than just the workouts.
THE PROBLEM: I CAN’T DO THIS EXERCISE!

THE FIX: Most exercises in this program include alternative exercises sugges-
tions under the video demonstrations, and most of the more advanced movements
have suggestions to make them a little more beginner friendly. You can also lighten
the weight or reduce the number of repetitions if you cannot find a way to modify
the exercise.
If you’re really struggling, find a workout buddy who has a bit more experience to
help you with your form and spot you on heavier lifts. Working out with someone is
also a great way to stay motivated and push yourself to try exercises that may be a
bit outside your comfort zone.
Keep in mind that learning any new skill takes practice, and that’s exactly what
exercise is: a skill. While it’s frustrating when you are not strong enough to do a
particular exercise, try to remember that everyone was once a beginner. We all learn
to crawl before we walk and to walk before we run. If you’re not yet strong enough
for a particular exercise, be patient. If you work at it, you can master any movement.

114
THE PROBLEM: I CAN’T EAT HEALTHY AROUND MY FAMILY AND FRIENDS

THE FIX: Whether it’s friends peer pressuring you to indulge or picky family
members insisting on eating “normal” dinners while you prepare a healthy option
for yourself, following a structured nutrition plan can become almost impossible
when the people around you don’t have your back. That said, there are things you
can do to make it a bit easier:
» Explain to your loved ones why you’ve decided to make this change and
why it’s so important to you.
» Try to get your spouse and kids involved in choosing recipes and helping
with meal prep.
» Suggest diet-friendly options for hangouts with friends, like going for hike
or meeting for coffee instead of drinks.
» If a bar or club is the only option, skip the alcohol and opt for a diet soda, iced
tea or even water. If your friends feel their evening is ruined because you
aren’t drinking, that probably says a lot more about them than it does you.
Show those closest to you that you
are committed to healthier habits.
Chances are when they see how
much it matters to you, they’ll be
less likely to sabotage your efforts.
When all else fails, remember this:

you can eat healthy on your own,
even if you have no support. You’re
the one who made a commitment
to change for the better, and it’s up
to you to follow through on that
commitment. Will it always be easy?
No, but it will be worth it.
NICOLEWILKINS .COM
115
THE PROBLEM: I SCREWED UP. I SHOULD WAIT FOR THE NEXT

CHALLENGE?
THE FIX: If you slip up, you don’t have to throw away all the progress you’ve
made so far. In fact, this all-or-nothing mentality is probably what’s preventing you
from reaching your fitness goals. Getting fit is not about being perfect every minute
of every day. It’s about learning to make healthier choices more consistently.
Here are a couple of ways you can instantly move forward when you screw up:
» If you cheat on your meal plan drink a big glass of water to stay hydrated,
stop cravings, and flush out the extra sugars and salts. Then get right back
on track for your next meal to make sure that one meal doesn’t turn into an
entire day – or more.
» If you skip a workout, see if you can make it up later in the week on a rest
day, or add a few of the exercises you were supposed to do to your next
workout.
» Don’t do hours of cardio or double up workouts to make up for skipping. This
can lead to burnout and even cause injuries.
» Pay attention to what your body is telling you. If you’re feeling lethargic and
unmotivated, you might need to adjust your bedtime to get more sleep.
The bottom line is, don’t stress!
The important thing is to move forward. If you let yourself give up after every little
hiccup or setback, you’ll never reach your goals. Learn from your set back and make
the choice to do better the next week, the next day, or even just the next meal.

116
THE PROBLEM: I CAN’T STOP LATE-NIGHT SNACKING!

THE FIX: Late-night snacking is a very common problem, but there are several
ways you can fix it. Try moving snack foods to a hard-to-reach cupboard or getting
them out of the house entirely. Make it a rule not to eat any foods past a certain
time each night, or if you find yourself reaching for a snack because you feel your-
self getting tired, just go to bed.
Habits can be hard to break, so instead of

trying to stop the snacking, replace it with
something healthier. Munch on celery sticks
or sip hot tea or broth while you watch TV.
Replace snack time with journaling, yoga, or
meditation. Find a quiet hobby like knitting
or puzzles to keep your hands busy. Take a
relaxing bath.
Snacking is a hard habit to break, but you

can do it! Just keep trying and don’t give up
until you find the solution that works for you.
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117
MY PROBLEM:
MY FIX:
MY PROBLEM:
MY FIX:

118
MY PROBLEM:
MY FIX:
MY PROBLEM:
MY FIX:
NICOLEWILKINS .COM
119
WEEKLY POINTS TRACKER

ACCOUNTABILITY TRACKER PHASE 1 • WEEK 1
ACTIVITY MON TUES WED THUR FRI SAT SUN
I hope this helps you stay on track a little bit more … or helps Meal 1
you realize exactly when and where you fell off track (if that Meal 2
happens, right?) Meal 3
Meal 4
Please keep in mind – this is totally optional to use. Meal 5
Workout
You don’t need to use it to follow the program or to win any of Total Per Day
the prizes, and it is for your eyes only.
WEEK 1 TOTALS: /39
But give it a shot if you feel like it will be helpful to review
each day, and week, to see where you can improve.
Notes:
HOW IT WORKS
» Each week of the Challenge is broken down into six daily 6 WEEK 4 HOURS TO FIT CHALLENGE
activities – Your workout and each each of your five meals.
» Once you complete an activity, give yourself one “point” by SCORING RULES
writing 1 in the appropriate section. ■ If you do not follow the meal plan
» At the end of each day, add up your total “points” and write (or hit your meal macros), your
score for that Meal is 0.
that number in the TOTAL PER DAY BOX.
■ If you cheat or have something
» At the end of each week, add up your daily totals and write that is not on your meal plan that
them in the Weekly Totals box. Then turn to page 126 and add does not fit your macros, score
your total for that week. yourself a 0 for the most recent
meal you have eaten. So if you
» The maximum number of points you can earn for Weeks eat that something between
Meal 1 and 2, your score for Meal 1
1-5 is 39 and the maximum number of points you can earn for
will be 0.
Week 6 is 29.
■ If you skip a MEAL, your score for
» At the end of the Challenge, add up all of your weekly totals that meal is 0.
to see how you did and where you can improve!
■ If you skip a WORKOUT but make it
up on a Saturday or Sunday, award
WATCH MY VIDEO WALKTHROUGH FOR yourself one point on the day you
worked out (even if it puts you over
HOW TO USE THE ACCOUNTABILITY TRACKER! the total points for that day).
NICOLEWILKINS .COM
120

PHASE 1 • WEEK 1
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Workout
Total Per Day
WEEK 1 TOTALS: /39
Notes:

121

PHASE 1 • WEEK 2
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Workout
Total Per Day
WEEK 1 TOTALS: /39
Notes:
NICOLEWILKINS .COM
122

PHASE 1 • WEEK 3
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Workout
Total Per Day
WEEK 1 TOTALS: /39
Notes:

123

PHASE 2 • WEEK 4
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Workout
Total Per Day
WEEK 1 TOTALS: /39
Notes:
NICOLEWILKINS .COM
124

PHASE 2 • WEEK 5
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Workout
Total Per Day
WEEK 1 TOTALS: /39
Notes:

125

PHASE 2 • WEEK 6
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Workout
Total Per Day
WEEK 1 TOTALS: /29
Notes:
NICOLEWILKINS .COM
126
ACCOUNTABILITY
TOTALS
Enter your Weekly totals below, then add them all up
at the end of the Challenge to see how you fared.
ACTIVITY
Week 1 Total 39
/
Week 2 Total 39
/
Week 3 Total 39
/
Week 4 Total 39
Week 5 Total /
/ 39
Week 6 Total 29
/
Challenge Total 224

/
AWESOME JOB

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6 WEEK 4 HOURS TO FIT CHALLENGE

It’s time to get started with the 4 Hours To Fit Challenge!

Mostly because this is a brand-new program that’s different from anything

Like all of my Challenges, this is going to be a challenging experience for you.

But the key to your success, as always, is you.

6 WEEK 4 HOURS TO FIT CHALLENGE

The ACCOUNTABILITY section includes your pre and post Challenge

UPLOADING YOUR PHOTOS

How heavy are you lifting?

If you are planning to upload photos, the

6 WEEK 4 HOURS TO FIT CHALLENGE

HERE IS THE CORRECT

» Wearing the same outfit

» Don’t crop in too tight in the photos,

» Holding the hashtag up in her front-view

The hashtag to hold up in your

YOUR TRAINERS ON THE FORUMS

CLICK HERE TO VISIT THE FORUMS

WEEKLY PRIZE GIVEAWAYS

These posts can be anything that shows how hard you

6 WEEK 4 HOURS TO FIT CHALLENGE

THE BEST VERSION OF YOU

So don’t get discouraged, or think you aren’t doing enough, by comparing

And you should be very proud of that.

Now let’s get after it together!

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

KEEP GOING TO WEEK 4

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35

DAY 36 DAY 37 DAY 38 DAY 39 DAY 40

TRAINING SPLIT You have access to two different

Which means you can

6 WEEK 4 HOURS TO FIT CHALLENGE

Every workout is timed. So regardless of your unique situation (age, experience

Here’s a snapshot of how it looks:

BLOCK 1 1-minute transition,

make sure you’re Total Body Warmup CLOCK TIME

throughout this block.

TRISET REPS training block to rest

BLOCK 6: 10 MINUTES 46-56 minutes

AMRAP CARDIO FINISHER REPS

TECHNIQUES for definitions). TOTAL TIME: 56 MINUTES

Q: HOW DO I KNOW IF I’M LIFTING HEAVY ENOUGH?

By struggling, I mean almost not able to complete them – or not be able to

6 WEEK 4 HOURS TO FIT CHALLENGE

Q: WHAT IF I’M FOLLOWING THE DUMBBELL/BODYWEIGHT PROGRAM

Q: HOW LONG SHOULD MY WARMUP SETS TAKE IN TRAINING BLOCK 2?

Q: WHAT IF I DON’T NEED THE FULL 2-MINUTE TRANSITION PERIOD?

Check out the intensity techniques you’ll

6 WEEK 4 HOURS TO FIT CHALLENGE

coming close to failure on these warmup sets. ✔ TRISET TUTORIAL

» There are video demonstrations for every exercise

TOTAL BODY WARMUP ROUTINE

Bodyweight Around The World Lunge 5 (each direction)

Arm Circles 10 (each arm)

6 WEEK 4 HOURS TO FIT CHALLENGE

PHASE 1 • WEEKS 1-3

BLOCK 1: 5 MINUTES 0-5 minutes

BLOCK 2: 10 MINUTES 6-16 minutes

BLOCK 3: 8 MINUTES 18-26 minutes