P90X 3-Phase Nutrition Plan (2) Energy Booster
P90X 3-Phase Nutrition Plan (2) Energy Booster
P90X 3-Phase Nutrition Plan (2) Energy Booster
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As you get into better shape, your workouts wiL[ intensify and your body witt start to crave more carbs to increase its performance. You wiLt start to add starches and "good" comp[ex carbohydrates back into your diet to facititate harder training in a very batancedapproach. This phase wouLd be good for the Longterm if you were sedentary or BOOSTER 2: ENERGY PHASE But you don't, so we're going to have to adjust it exercised occasionalLy. again. Keep in mind though that this would be the default phase, meaning it's the most wett-rounded diet for the averagejoe or jane.
PROTEINS
DAIRY
FRUIT
VEGETABLES
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PHASE 2
DAYS 29-56
FATS
CARBS
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CONDIMENTS
SNACKS
PROTEINS
DAIRY
FRUIT
VEGETABLES
FATS
CARBS
SNACKS
PROTEINS
DAIRY
FRUIT
VEGETABLES
FATS
CARBS
CONDIMENTS I I
SNACKS
LEVEL III
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During Phase2 use the following list to determine which foods to purchase from the trocery store, and how much of these foods constitutes one serving,Remember,the foods you choose to incorporate in your diet are up to you-just make sure the portions fit
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PORTION P L A NF O O D S
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FATS
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PROTEINS
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Chicken or turkey breast O_Eggwhites 3 oz_Fishand shellfish 3 oz_Ham slices, fat-free 3 oz_Porktenderloin 1/3cup_Proteinpowder 3 o,_Red meat (top sirloin, skirt steak) 3 o , R e d m e a t ,l e a n Soy burger_t Soy slices 5 TofuS oz Tuna_3oz Turkey bacon_2sLices Veggie burger_1 Veggie dog_t
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CA RBO H Y D RAT ES
e a c hs e r v i n g= 2 0 0 c a t
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1 medium_Bagel, whole wheat 1 cup_Bakedbeans 1 cup_Beans(kidney, black, etc.) 1_Bran muffin (2.5 oz) (whole wheat, rye, or pumpernickel) 2sLices_Bread 1 cup_Cereal, whole grain 1 cup'couscous 12_Crackers 2 whote_En g Ii sh m u ffi n s l cup_Hummus l cup_Lentils 1 cup_Oatmeal
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PRoDUcrs
each serving = l 20 cal
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1-1/2 oz,Ch ee se,Iow-fat 1 cup_Cottage cheese, 1o/o 1-1/2 oz_Fetacheese 1-1/2 oz_Goatch eese, sem i soft 1-1/2 oz_Mozzare Ila, pa rt ski m 3oz_Parmesan cheese
Skim milk_8oz Soy cheese_1-1/2oz Soy milk_aoz Yogurt, nonfat fruit-flavored Boz Yogu rt, no nfat p Iai n_8oz
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FRUITS
e a c hs e r v i n g= 1 0 0 c a l . .
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1 medium_Apple 1 cup_Apricots 1 medium_Banana 1/4medium _Cantaloupe I cup_Cherries j oz_Dried fruit oz 6 _Fresh sq u eezed j u i ce 1 medium_Grapefruit 1 cup_Grapes 1 cup_Kiwi
Mango_1/2medium Nectarine_1 medium Orange_1 Large Papaya_1/2 medium Peach_1medium Pear_1medium Raspberries,blueberries, blackberries_1 cup St raw be r ri e s, s Ii c e d_2 cups Tangerine_1 medium Watermelon_1 cup
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VEGETABTES
Eachserving= 50 calories 1 cuP=cookedvetetabLes vegetab[e juice or vetetable soup 2 cups= [eafy greens
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Asparagus Beets Bok choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Cucumber Eggplant Kale
Lettuce Marinara sauce Mushrooms Peas Peppers Spinach Sprouts Squash (summer or winte) Sting beans Tomatoes Y-gojuice, Iow-salt Vegetable soup, etc
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CONDIMENTS
BBQ and other low-fat sauces and marinades, fat-free dressings,mustard, honey, pure fruit jams
ea( e a c hs e r v i n g= 2 t b s p = 5 0 c a l .
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SNACKS
s i n g t es e r v i n g= 1 0 0 c a l . . doubte serving =200 cal,.
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Singl.e 8 oz_Cotta g e c h e ese, 1o/o I oz_Dried fruit 1/2_P90XPeak Performance Protein Bar l tbsp_Peanut butter with celery sticks 3 cups-Popcorn,lite 1 Large _Pretzel, sou rdough 2oz_Soynuts 1-1/2oz_String cheese t oz_Turkeyjerky 8 oz_Yogu rt, nonfat plai n
Double Cheese, low-fat _l oz with crackers_G Cotta g e ch ee se, 1o/o _12 oz Hummus_4t6sp with carrot sticks Nuts_1oz P90X Peak Performance Protein Bar_1 P90X Peak Recovery Form u Ia_1 2-1 6 oz Soy nuts_4oz String cheese_3oz Turkey jerky_2 oz Yogurt, nonfat fruit-flavored I oz
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DAIRY
Cheddarcheese,Low-f at Cottage cheese,lo/o Eggs Feta cheese,low-fat part skim M.ozzareLLa, Parmesan c h e e s e ,f a t - f r e e Ricotta cheese,Low-fat S k i mm i L k Yogurt,nonfat f ruit-flavored Yogurt,nonfat plain
M E A T I{llrITIiITN
Beef, ground,extra tean Beef tenderloin fiL[et Chickenbreast haLves, skinLess, boneLess Ham. fat-free Pork tendertoin, sliced Protein powder Turkeybreast, ground
SEAFOOD
Ahi tuna steaks Atbacoretuna. canned Shrimp, raw,medium-size
VEGETABLES
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Artichoke Arugu[a Asparagus Avocado B a s i t ,f r e s h Carrots Cetery C ilantro, fresh Corn Cucumber Gartic Ginger,fresh parsLey, ItaLian fresh Jatapenopeppers Lettuce (iceberg, romaine,butter, red teaf, etc.) Yushrooms,PortobetLo
Mushrooms,white Onion,brown Onion,green Onion, red Pepper,green Pepper,red Pepper,yetLow Potatoes Soybeans Spinach teaves Sprouts Tomatoes,cherry Tomatoes,Roma Water chestnuts, canned Zucchini
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NNAFIHET LIST
FRUIT
Apptes, green B an a n a s BIueberries Canta[oupe Grapes Honeydew Lemons Lemon juice Oranges Orange juice, fresh Papayas Peaches Pears Pearnectar R ai s i n s Raspberries Strawberries
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BREADS IcIIII
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BageLs, whote wheat Beans,white Bread,whoLewheat B r e a d c r u m b ss , ourdough wheat Couscous, Granola,tow-fat OatmeaL Pasta,whote grain Pita, whote wheat Rice,brown Rice,wi[d Rot[, whoLe grain Torti[Las, whole wheat Waffles, whote wheat Wheat berries
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CONDIMENTS
Anchovy paste powder Baking Brown sugar Chickenbroth. def atted, Low-sodium Dijon mustard MapLesyrup, Low-sugar Marinarasauce,Low-fat, low-sodium nonfat Mayonnaise, OLiveoil Peanutbutter, reduced-fat Sesame o i L ,d a r k Sour cream, tite Soy sauce,low-sodium Sugar Vegetabte oiL Vinegar,baLsamic Vinegar,red wine Vinegar,rice Worcestershire sauce
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SEASONINGS
BLackpepper, ground Nutmeg, ground Peppercorns,crushed SaLt Sesameseeds
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SNACKS
Dried fruit (apricots,pears, raisins) Hummus.tow-fat Popcorn,tite Pretzets, sourdough Soy nuts String cheese,part skim Torti[Lachips,Low-fat Turkeyjerky
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NNAFII{ET LIST
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L E V E LI PHASE
6oz_ Extra-leanburger patty 1-1/2oz_ Low-fat melted cheese 2cups_ Salad greens w/cucumber and tomatoes 2rbsp- Dressing (your choice) 1/2 cup _ Fresh berries
I oz_Turkeyjerky
Tuna Roll-up: 6 o z - T u n a S a l a dI (see Phase 1 recipes) t_Whole wheat tortilla and 1/4cup_Sprouts diced tomatoes
ooz-Chicken breast 2 tbsp_sauce (your choice) Mushroom, zucchini, and 2 cups_ onion saut 3 o,- Grated Parmesancheese
l-Protein Shakel
(see Phase 1 recipes)
Turkey Breast Sandwich: 6 oz- Fat-free turkey breast Whole wheat toast 2 slices_ Lettuce 1 Leaf_ Tomato 2 stices_
8 o z_ Nonfat plain
yogurt
6oz_Salmon 2tbsp-GreenAppte Satsa I 1 cup_Asparagus greens 2cups_Salad 2 tbsp _ D ressi n g (yo u r ch oi ce)
2_Whole wheat waffles medium 112-Banana, Low-sugar 2tbsp_ maple syrup milk aoz_Skim
"t-Chicken Pital
I oz_Turkeyjerky
6 Eaq whites t- Briaxrast Potatoes1I eor-Cottage cheese,1%o h -squ eezedj u i ce 6 oz_ Fres
6oz-lta!ian Meatloafl 2cups_Spinach& romaine salad 1-1/2 oz_Mozzarel la chee se,cu bed 2 tbsp - Dressin g (you r choice)
oz 3_Pancakes,3.6 2tbsP_ Low-sugar maple syrup 1 cup_Blueberries milk 8oz_Skim 1tbsp_Protein powder
cheese 1-1/2oz_String
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1 cup_Oatmeal 8 oz_ Skim milk I tbsP_Protein powder l/2oz Raisins
T E V E LI I PHASE
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9 oz_Extra-leanburger patty 3 oz_Low-fatmelted cheese 1_Bakedpotato, medium greens w/ cucumber 3cups_Salad ancl tomatoes 3 tbsp_Dressing (you r ch oi ce) | /2 cup_ Fresh berries
1_Pear & Granola Muffinl 8oz_Nonfatyogurt 1 cup_ 5t rawbe rrie s, sIi ced
Tuna Roll-up: go._TunaSaladJ (see Phase 1 recipes) 1_ WhoIe-wheat to rti IIa 1/4 cup_Sproutsand diced tomatoes
9oz_Chickenbreast 3 tbsp_sauce(your choice) 2 cups_ Mushroom, zucchini, and onion saute 6 oz_Grated Parme san ch eese 1 cup_Brown rice
Turkey Breast Sandwich: 9oz_Fat-free turkey breast 2 stices_ Whole-wheat toast I l.eaf_ Lettuce 2 slices_ Tomato 't cup-Vegetable SouplI (see Phase I recipes)
9 oz_Salmon 3 tbsp- Green Apple SalsaI 1 cup_Asparagus 1_Bakedpotato, medium greens 3cups_Salad 3 tbsp_Dressing(your choice)
z_Whole wheat waffles 1/2_Banana, medium Low-sugat 3t6sp_ maple syrup 8o'_Skim milk
goz_ltalian Meatloafl I _ Baked potato, medium 3cups_Spinach& romaine salad 3 oz- Mozzarella cheese, cubed 3 tbsp_Dressing (your choice)
3_Pancakes,3.6 oz 3tbsp-Low-sugar maple syrup 1 cup_ Blueberries 8oz- 9kim milk ltbsp,Protein powder
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P H A S E-
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l cup_Oatmeal 8oz-Skimmilk l tbsp_Proteinpowder 1/2oz_Raisins 1_ Protein bar 1_Recovery drink I _Shrimp Pasta Pomodorol I cup_Melon
SNACK
l oz- Low-fat cheese w/ 6_ Crackers 1- Sourdough pretzel 12 oz_Extra-l ean b u rg er patty 3 oz_Low-fat m e lted ch eese 1_ Baked potato, medium greens w/ cucumber 4cups_Salad and tomatoes 4 tbsp_Dressing (your choice) 1/2cup_Fresh berries
12oz_ Halibut 4 tbsp_sauce (your choice) 1_Artichoke, medium 1 cup_Wheatberries 1_Nectarine, medium
Tuna Roll-up: 12oz_TunaSaladl (see Phase 1 recipes) I _ Whole-wheat to rti IIa 1/4 cup_ Sprouts and diced tomatoes 1_Peach,medium
12oz_Chickenbreast 4tbsp_Sauce (your choice) 2 cups_ Mushoroon, zucchini, and onion sautE 9 oz_GratedParmesancheese 1 cup_Brown rice
Turkey Breast Sandwich: 12o,_ Fat-free turkey breast 2 slices_ Whole-wheat toast 1 Leaf_ Lettuce 2 sfices_Tomato 1 cup-Vegetabte Soupa (see Phase I recipes)
12oz_Salmon 4 tbsp_6reen Appte SalsaJ 1 cup_ Asparagus 1_Baked potato, medium greens 4cups_Salad 4tbsp_Dressing (your choice)
2_Whole wheat waffles 1/2_ Banana,medium 4tbsP_Low-sugar maple syrup 8oz_9kim milk
12oz-ltalian Meatloaf J 1_Baked potato, medium 4cups _Spinach & romaine salad 3 oz_Mozzarel la cheese, c u bed 4 tbsp_ Dres si n g (yo u r c h o i ce)
1_Chicken Caesar Satad I 4 tbsp- Caesar Dressingll 1 cup _ St ra w be r ri es, sIi ced
12oz_Filet mignon 4tbsp_Pear& Peppercorn Saucetf 1 cup_ Portobello mushrooms l cup_Wild rice
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DRESSING i CAESAR
ns lemon iuice ^\ 3 tablespoo 2 z nblespoons red wine vinegar 1 teaspoon olive oil
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per servtng: 43 Calories (kcal) 2 g Total Fat (30%o calories from fat) 5 g Protein 3 g Carbohydrate 5 mg Cholesterol 1 2 1m g S o d i u m
2 tesapoonsanchovY Paste 1 teaspoon black PePPer 1-1/2 tablesPoonsgarlic, minced sauce 1-1/2 teaspoons Worcestershire 1/4 cuP Parmesan cheese 6 ounces nonfat ricotta cheese 1 tablespoon nonfat maYonnaise 1 tablespoon balsamic vinegar
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ServesB(yieldsl cuP) Combine aL[ingredients in a bLender or food processor and process until smooth S e e C h i c k e nC a e s a r S a [ a dr e c i P e .
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= 1 condiment 2 tablespoons
LEVEL II
3 tablespoons= | -1/2 condiments
LEVEL III
4 tablesooons = 2 condiments
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per servtng: 20 Calories (kcal) 1 g Total Fat (44o/o calories from fat) 1 g Protein 3 g Carbohydrate 0 mg Cholesterol 300 mg Sodium
1 . r , , r i c ev i n e q a r 1/2 cup low sodium soY sauce 1/2 cup fresh Iime iuice 4 teaspoons dark sesame oil 2 teas7oons lemon zest 2 teas7oons fresh ginger 4 cloves garlic, minced
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Serves16 (yields2 cups) in a blender or food processorand processuntiLsmooth ingredients aLL Combine
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2 tablespoons= 1 condiment
LEVEL II
3 tablespoons= 1-1/2 condiments
LEVEL III
s = 2 condi me nts 4 tablespoon
A P P L ES A L S A GREEN
\rlrto m atoes, ch o p ped 1 cup Granny Smith apples, chopped 1/2 cup cucumber,chopped 1/2 cup corn kernels, chopped 1/2 cup red bell pepper, chopped 7/4 cup green onions, chopped 1/4 cup red onion, chopped 2- 1/2 tablespoons fresh cilantro, chopped 1-1/2 tablespoons fresh lime juice I tablespoon jalapeno, seeded and chopped I tablespoon balsamic vinegar 1-1/2 teaspoons sugar 3/4 teaspoon salt l/2 teaspoon ground black pepper Serves 16 (yields 4-1/2 cups) stirring weLL. Serve at room temDerature or chiLLed. Combinea[Lingredients,
per serving: 24 Calories (kcal) trace Total Fat (4o/o calories from fat) 4 g Protein 6 g Carbohydrate 0 mg Cholesterol 163 mg Sodium
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LEVEL I
2 tablespoons = 1 condiment
LEVEL II
3 tablespoons = 1-1/2 condiments
LEVEL III
4 tablesooons: 2 condiments
PEAR & P E P P E R C O RS NA U C E
\i .rp orangejuice 1 tablespoon flour 2 medium pears 1 tablespoon Dijon mustard 1 teaspoon peppercorn, crushed 1/4 teaspoon ground nutmeg
per servtng: 46 Calories (kcal) trace Total Fat (60/o calories from fat) 1 g Protein 1 1 g Carbohydrate 0 mg Cholesterol 24 mg Sodium
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ServesB(yieldslcup) 'I . In a smaLt saucepan bLendorangejuice and f Lour,and bring to a boi[. Simmer untit reducedto 3/4 cup 2. Add pears,mustard,peppercorn,and nutmeg and continue cookingfor severaI minutes untiLbtended a n dt h i c k e n e d .
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2 tablespoons = 1 condiment
LEVEL II
3 tablespoons = 1-l/2 condiments
LEVEL III
4 tablespoons = 2 comdiments
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P E A R& G R A N O L A M U F F I N
pear nectar \f_4 cup canned 2 eOAwnttes
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per servtng: 227 Calories(kcal) 5 g Total Fat (19a/o calories from fat) 5 g Protein 43 g Carbohydrate 0 mg Cholesterol 284 mg Sodium
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I tablespoon lemon juice 1 teaspoon lemon peel, grated 7 cttp whole wheat flour
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1/2 cup Iow fat granola 1 tablespoon baking powder 1/2 teaspoon ground nutmeg
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5 . B a k eu n t i I g o l d e n b r o w n a n d t e s t e r i n s e r t e d i n t o c e n t e r c o m e s o u t c l e a n ( a b o u t 2 0 m i n u t e s ) . T r a n s f e r m u f f i n s t o r a c k a n d c o o L .
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1 muffin
1 carbohydrate
LEVEL III
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BREAKFAS T P OTATOES
teaspoon olive oil I mediunl potato, peeled and cut into 1/2 inch pieces 2 nt tts I't roo m s, c h o p ped 1 tablespootl onion, chopped 1/4 teaspooti garlic salt
per servtng: 150 Calories (kcal) 5 g Total Fat (27ohcalories from fat) 3 g Protein 25 g Carbohydrate
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1.Heat oi[ in medium-size nonstick skilLet over medium heat. Add potato and cover. Cook B to 10 minutes or u n t i Lt e n d e r , s t i r r i n g o c c a s i o n a L L y .
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l/2vegetable, l fat
LEVEL II
1/2vegetable, I fat
LEVEL III
| /2 vegetable, 1 fat
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G H I C K E NP I T A - L E V E L I
chickenbreast o u n c e sb o n e l e s s .s k i n l e s s 1 whole wheat pita 1-1/2 ounces low-fat feta cheese,crumbled 1/4 cup tomato, chopped 2 tablespoons red onion, chopped 1/4 cup cucumber,peeled and chopped squeeze of lemon
pet servtng: 490 Calories (kcal) l3gTotalFat (23o/o calories from fat) 52 g Protein 41 g Carbohydrate 137 mg Cholesterol 931 mg Sodium
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Serves 1 20 minutes. 1. GriLL or bakechickenbreast in Pyrex dish at 350 degreesfor approximateLy 2 . C o o [c h i c k e n a n dc u b e i n t o f - i n c ho i e c e s . 3. P[acein pita and add aLL other ingredients. Squeezetemon over top.
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LEVEL I
2 protein, I carbohydrate, 1 vegetable, 1 dairy
C H I C K E NP I T A - L E V E L I I
\orn.", s k i n l e s sc h i c k e n b r e a s t boneless, 1 whole wheat pita 1-1/2 ounces low-fat feta cheese,crumbled | /4 cup tomato, chopped 2 tablespoons red onion, chopped | /4 cup cucumber,peeled and chopped
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per serving: 583 Calories (kcal) 14 g Total Fat (27o/o calories from fat) 72 g Protein 41 g Carbohydrate | 86 mg Cholesterol 986 mg Sodium
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Serves 1 1. GriL[or bakechickenbreast in Pyrex dish at 350 degreesfor approximately20 minutes 2.CooL chicken a n dc u b e i n t o 1- i n c hp i e c e s . in pita and add aLL other ingredients. SqueezeLemonover top. 3. PLace
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LEVEL II
3 protein, 1 carbohydrate, 1 vegetable, 1 dairy
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per servtng: 677 Calories (kcal) l5gTotalFat (20o/o calories from fat) 92 g Protein 41 g Carbohydrate 235 mg Cholesterol 1 0 4 1m g S o d i u m
1/4 cup tomato, chopped 2 tablespoons red onion, chopped 1/4 cup cucumber,peeled and chopped
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1 GriLL or bakechickenbreast in Pyrex dish at 350 degreesfor approximateLy 20 minutes , CooL chicken a n dc u b ei n t o 1- i n c hp i e c e s .
3 . P t a c e i n p i t a a n d a d d a L Lo t h e r i n g r e d i e n t s . S q u e e z e l e m o n o v e r t o p
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LEVEL III
4 protein, I carbohydrare, 1 vegetable, 1 dairy
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SHRIMP P A S T AP O M O D O R O- L E V E LI
tablespoon oliveoil 1 tablespoon garlic, chopped
2 tablespoor"ts fat free chicken broth, Iow sodium I /2 cup tomato, peeled and diced 2 ounces wl'tole wheat pasta 6 ounces mediurn shrimp, uncooked
per servtng: 531 Calories(kcal) lTgTotalFat (2Bo/o calories from fat) 45 g Protein 51 g Carbohydrate 259 mg Cholesterol 328 mg Sodium
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1 . B r i n gL a r g ep o t o f w a t e r t o b o i l f o r p a s t a . 2 . M e a n w h i [ e , p L a c e o t i v e o i L a n d g a r t i c i n a L a r g e s a u t 6 p a n a n d s a u t 6 f o r s e v e r a L m i n u t e s u n t i L L i g h t l - yb r o w n e d 3 . A d d c h i c k e nb r o t h a n d t o m a t o e s t o p a n ; s i m m e r f o r 5 t o 1 0 m i n u t e s o r u n t i t t e n d e r 4. Cook the pasta according to the directions on the package. Drain. 5 . A d d s h r i m p t o p a n a n d c o o k f o r s e v e r a Lm o r e m i n u t e s , u n t i l s h r i m p i s o p a q u e . A d d b a s i l a n d t o s s s h r i m p m i x t u r e with cooked pasta.
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LEVEL I
2 protein, 1 carbohydrate, 1 vegetable,I fat
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per servtng: 619 Calories(kcal) l9gTotalFat (270/o calories from fat) 61 g Protein 52 g Carbohydrate 3BB mg Cholesterol 392 mg Sodium
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2 tablespoons fat-free chicken broth, Iow sodium 1/2 cup tomato, Peeled and diced 2 ounces whole wheat Pasta 9 ounces medium shrimp, uncooked 2 tablespoons basil leaves,chopped
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Serves1 pot of water to boit for pasta. 1 BringLarge browned minutes untit LiShtLy in a targe saut6 pan and saut6 for severaL place oLiveoit and garLic 2 MeanwhiLe, Add chicken broth and tomatoes to Dan:simmer for 5 to 'l 0 minutesor untiLtender.
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Drain. to the directionson the package. 4. Cook the pastaaccording 5. Add shrimpto pan and cook for several more minutes,until shrimp is opaque.Add basit and toss shrimp mixture with cookedoasta.
LEVEL II
3 protein, 1 carbohydrate, 1 vegetable, 1 fat
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S H R I M PP A S T AP O M O D O R O- L E V E LI I I
on olive oil \rablespo 1 tablespoon garlic, chopped 2 tablespoons fat-free chicken broth, low sodium 1/2 cup tomato, peeled and diced 2 ounces whole wheat Pasta | 2 ounces medium shrimp, uncooked 2 tablespoons basil leaves,chopped
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per serving: 711 Calories(kcal) 20 g Total Fat (25o/o calories from fat) 80 g Protein 53 g Carbohydrate 5t/ mgcnotesterot 580 mg Sodium
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1. Bring large pot of water to boiL for pasta. 2. MeanwhiLe, place oLive oiL and garLicin a Largesaut6 pan and saut6 for severaL minutes untiL LiShtty browned. 3 . A d d c h i c k e n b r o t h a n d t o m a t o e s t o P a n ; s i m m e r f o r 5 t o 10 m i n u t e s o r u n t i l t e n d e r . 4. Cook the pasta according to the directions on the package. Drain. 5 . A d d s h r i m p t o p a n a n d c o o k f o r s e v e r a L m o r e m i n u t e s , u n t i t s h r i m P i s o p a q u e . A d d b a s i La n d t o s s s h r i m p m i x t u r e with cooked Dasta.
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LEVEL III
4 protein, 1 carbohydrate, 1 vegetable, 1 fat
L S A L A D- L E V E L I = c H l c K E NC A E S A R
boneless, skinless chickenbreast _pounces 2 cupsromainelettuce,chopped =
Caesardressing (see recipe)
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per servtn9: 519 Calories(kcal) lTgTotalFat (30o/o calories from fat) 62 g Protein 26 g Carbohydrate 132 mg Cholesterol
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2. In a largebowL, toss the Lettucewith 2 tablespoonsof Caesardressing. Topwith chicken, Parmesan cheese,and croutons.
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CHICKEN CAESAR S A L A D- L E V E LI I
cups romaine lettuce, chopped
per servtng:
620 Calories (kcal) lSgTotalFat (27o/o calories from fat) 83 g Protein 28 g Carbohydrate
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1. Cookchicken breast as desiredand sLiceacrossthe grain. 2. In a largebow[, toss the Lettucewith 3 tabLespoons of Caesardressing. Topwith chicken, Parmesan cheese,and croutons.
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LEVEL II
3 protein, 1 carbohyd rate, 1 vegetable, l fat
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CHICKEN CAESAR S A L A D- L E V E LI I I
ounces boneless s,k i n l e s c sh i c k e n breast 4 cupsromainelettuce,chopped Caesar dressing(seerecipe)
1-1/2 ounces low-fat Parmesancheesengrated I cup low-fat croutons
per servtng: 722 Calories (kcal) l9gTotalFat (24o/o calories from fat) 103 g Protein 29 g Carbohydrate 231 mg Cholesterol
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| 240 mg Sodium
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4 protein, 1 carbohyd rate, 2 vegetable, l fat
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373 Calories (kcal) l0gTotalFat (23o/o calories from fat) 44 g Protein 27 g Carbohydrate 100 mg Cholesterol 309 mg Sodium
Serves 1 1. GriL[or bakechickenbreast in a Pyrex dish at 350 degreesfor approximately20 minutes. and slice thinly. CooL 2. PLace tortilLa in microwavebetween 2 paper towels and cook on high for 10 seconds. 3. Removeand put chicken, choppedtomatoes, ciLantro, red onion,Lettuce,avocado, and sour cream into tortilLaand roLL up.
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1 carbohyd rate, 2 protei n, 1 vegetable, 1 condiment, 1 fat
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per servtng: 467 Calories (kcal) llgTotalFat (20o/o calories from fat) 64 g Protein
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per servtng: 555 Calories(kcal) l2gTotalFat (19o/o calories from fat) 83 g Protein
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4 protein, 1 carbohydrate, 1 vegetable,l condiment, 1 fat
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W H I T EB E A N &T U N A S A L A D- L E V E LI
\orn.u s canned tuna,in water 1 cup white beans, cooked 1/2 cup green pepper 1/2 cup yellow pepper 2 tablespoons green onion 2 tablespoons parsley dash white pepper I tablespoon lemon juice 1 tablespoons lemon zest 1 teaspoon olive oil 540 Calories (kcal) 7 g Total Fat o/o (1 | calories from fat) 63 g Protein 58 g Carbohydrate 51 mg Cholesterol 595 mg Sodium per servtng:
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L E V E LI
2 protein, 1 carbohydrate 1 vegetable, l fat
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per servtng:
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LEVEL II
3 protein, 1 carbohyd rate, 1 vegetable, l fat
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per serving: 936 Calories(kcal) 18gTotalFat (27o/o caloriesfrom fat) 110g Protein 86 g Carbohydrate 102mg Cholesterol 1| 8I mg Sodium
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\22 cup onions, diced 2 tablespoons fat-free chicken broth, low sodium 2 tablespoons minced garlic 1-l/2 pounds ground turkey breast l/2 cup sourdough breadcrumbs I/2 cup + 2 tablespoons low-sodium, low-fat marinara sauce 2 tablespoons fresh basil, chopped 2 tablespoons ltalian parsley, chopped 1. Preheat oven to 350 degrees. 2. Saut6the onionsin the chickenbroth untiLLightlybrowned. 3. Add the garlicand cook 5 minutes more. Removefrom heat and cooLsl-ightry.
per serving: 297 Calories (kcal) 3 g Total Fat (B%o calories from fat) 45 g Protein 20 g Carbohydrate 706 mg Cholesterol 410 mg Sodium
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4. ln a Large mixing bowL,combine the onion mixture with the ground turkey, breadcrumbs, 1/2 cup marinarasauce,basiL, ano parsLey 5. Formmixture into a Loaf,Shapeand place in an ungreased Loaf pan. 6. Brush with the remaining 2 t a b L e s p o o nm s arinara s a u c ea n d b a k e u n t i Lc o o k e dt h r o u g h , 3 0t o 4 5 m i n u t e s . T.Drainoff fat and Let cool 20 minutesbefore cutting into B sLices.
L E V E LI
2 slices(6 ounces) 2 protein, I vegetable
I T A L I A NM E A T L O A F- L E V E L I I
\, cup onions, diced 2 tablespoons fat-free chicken broth, low sodium 2 tablespoons minced garlic 1-1/2pounds ground turkey breast 1/2 cup sourdough breadcrumbs 1/2 cup + 2 tablespoons low-soCium, low-fat marinara sauce 2 tablespoons fresh basil, chopped 2 tablespoons ltalian parsley, chopped 1. Preheat oven to 350 degrees. 2. Sautethe onionsin the chickenbroth untiLLightlybrowned. 3. Add the garlicand cook 5 minutes more. Removefrom heat and cool sLightry.
per servtng:
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3 slices (9 ounces) 3 protein, I vegetable
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per serving: 594 Calories (kcal) 5 g Total Fat (8o/o calories from fat) 91 g Protein 40 g Carbohydrate
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2 tablespoonsfat-free chicken broth,low sodium 2 tablespoons m i n c e dg a r l i c ground turkey breast 1- 1/ 2 p o u n c t s 1/2 cup sotrJough breadcrumbs
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819 mg Sodium
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per servtn9: 352 Calories (kcal) I g Total Fat (20o/o calories from fat) 51 g Protein 20 g Carbohydrate 77 mg Cholesterol 79 mg Sodium
2 cups arugula leaves 2 tablespoonssoybeans l/4 cup canned water chestnuts, drained
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4. Add the papaya and ahi Last.Garnish with sesame seeds and drizzLe with 2 tablespoons of l i m e - s o yv i n a i g r e t t e .
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per servtng: 449 Calories (kcal) 9 g Total Fat (l7o/ocalories from fat) 71 g Protein 21 g Carbohydrate 1 15 mg Cholesterol 1 1 6m g S o d i u m
ouncesyellowfin tuna (ahi) 3 cups aruoula leaves 2 tablespoons soybeans 1/4 cup canned water chestnuts, drained 1/2 cup papaya, cubed 1 teaspoon sesame seeds Lime-soy vinaigrette (see recipe)
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3 protein, 1/2 fruit, 1 vegetable
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\ orn.", yellowfin tuna (ahi) 4 cups arugula leaves 2 tablespoons soybeans 1/4 cup canned water chestnuts, drained | /2 cup papaya, cubed 1 teaspoon sesame seeds Lime-soy vinaigrette (see recipe)
per serving:
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4 protein, 1/2 fruit, 2 vegetable
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