14- Day Burn Meal Plan

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1 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping list at the end of the plan to stock up for the week. You ll find recipes for dishes marked with * in your Fuel Meal Plan Toolkit. Eat all the meals on your plan to keep your body optimally fueled. And don t forget to drink up! Women should drink 9, 8- oz. glasses of water each day. Men should drink 13. You can also drink herbal tea to your heart s content! You re looking leaner already DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow s lunch. 1 slice whole- wheat toast with 1 Tbsp. peanut or almond butter 2 frozen, low- fat sausage links, cooked according to directions mixed with 1 tsp. cinnamon. milk or low- fat soymilk blended 1, 6" whole- wheat pita stuffed with 2 thin slices of deli turkey, 2 Tbsp. feta cheese, 1 cup fresh spinach, ½ cup chopped cucumbers, ½ cup chopped tomatoes. Drizzle stuffed pita with balsamic vinegar. Side salad: 2 cups spinach topped with ¼ cup chopped tomatoes and ¼ cup sliced cucumbers. Toss with Greek Marinade*. 1 small banana baby carrots and 1 cup celery 1/3 cup cooked quinoa tossed with 1 serving of cooked Italian Vegetable Sauce* 1 small boneless, skinless Lemon Chicken Breast* (3 oz. cooked) Small tossed salad: 1 cup chopped romaine, ½ cup chopped tomato and ½ cucumber, drizzled with 1 tsp. extra virgin olive oil and balsamic vinegar. soymilk DAY 2 Prepare extra Turkey Chili* for tomorrow's lunch. Heat 1, 4" frozen whole- wheat waffle and top with 2 Tbsp. peanut or almond butter. 3 slices turkey bacon, cooked according to directions 1 cup of non- fat milk or low- fat soymilk, straight or warmed and mixed with 1 cup coffee of your choice mixed with 1 apple 2/3 cup cold, cooked quinoa tossed with ¾ cups finely chopped tomatoes and ¾ cups chopped cucumbers. Toss with 1 serving Greek Marinade*. Serve on a bed of 2 cups fresh spinach leaves with 1 small grated carrot and 1 small, cooked boneless Lemon Chicken Breast* (3 oz. cooked). 1 cup of low- fat, low- sodium Lentil Vegetable Soup, such as Amy s Kitchens, with 1 raw carrot 1 serving Turkey Chili*. Top with 1 oz. shredded low- fat cheese. 2 cups romaine lettuce, ½ cup chopped tomatoes and ½ cup cucumbers, with 1 oz. sliced avocado (about 1/5 th a small avocado), sprinkled with chopped cilantro and a squirt of lime juice 2, 2 ½" graham crackers with 1 ½ tsp. peanut DAY 3 Prepare extra pasta, Italian Veggie Sauce* and Turkey Meatballs* for tomorrow's lunch. ½ cup plain oatmeal made with 1 cup of non- fat or low- fat soymilk according to package directions 1 egg, hard- boiled or scrambled and cooked in a microwave- safe bowl on high for 1 minute or until egg has set 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave yogurt with 17 grapes 2 servings of Turkey Chili* 1 cup chopped romaine and ¼ cup chopped tomato and 4 cups chopped cucumber, tossed with chopped cilantro and a squeeze of lime juice 1 small pear snap peas and 1 cup sliced peppers ½ cup cooked whole- wheat or brown rice pasta tossed with 2 servings Italian Vegetable Sauce* and 1 tsp. extra virgin olive oil 3 Turkey Meatballs* soymilk Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 1

2 DAY 4 DAY 5 DAY 6 DAY 7 1 slice whole- wheat toast 2 eggs, scrambled, using non- stick cooking spray, and topped with 1 oz. shredded low- fat cheese soymilk, straight or warmed and mixed with 1 cup coffee of your choice milk blended with 1 Tbsp. whey protein powder, ¾ blueberries Warm 1 cup leftover whole- wheat pasta with 2 servings of Italian Vegetable Sauce* and 3 Turkey Meatballs*. 1 small orange Bean Salad: ½ cup garbanzo beans tossed with 1 cup chopped tomatoes and 1 cup chopped cucumbers and 2 Tbsp. salsa 1 small Baked Sweet Potato* 1 small cod fillet, baked in an aluminum foil packet*. Fill packet with 1 tsp. fresh squeezed lemon juice, ½ cup chopped tomatoes and Mediterranean Herb Blend* (3 oz. fish cooked). 1 ½ cup, cooked broccoli and cauliflower, topped with 1 tsp. olive oil and a squeeze of fresh lemon juice ¾ cup unsweetened whole grain cereal with 1 cup of non- fat milk or low- fat soymilk. 1 egg, hard- boiled or scrambled and cooked in microwave- safe bowl on high for 1 minute or until egg has set 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave mixed with 1 tsp. cinnamon and ¾ cup blueberries Turkey sandwich: Fill 2 slices of whole- wheat toast with 3 thin slices of deli turkey, 1 cup lettuce leaves, ½ cup tomato slices, ½ cup grated carrot and a dollop of Dijon mustard. 1 cup raw sugar snap peas baby carrots and 1 cup celery 1/3 cup cooked brown rice Shrimp Stir- fry: In a non- stick fry pan, heat 1 tsp. canola oil over high heat. Stir- fry ½ cup julienned raw carrots, 1 cup chopped broccoli, ½ cup chopped mushrooms and 1 cup chopped bell peppers. When vegetables are almost tender, add 3 oz. of shelled, cooked shrimp (about 10 medium, count shrimp). Cover with Asian Stir- fry Sauce* and heat until shrimp are heated through and sauce thickens (about 2 minutes). 2, 2½" graham crackers with 1 ½ tsp. peanut butter Prepare Veggie Soup* for tomorrow's lunch. 1 poached egg, served with ½ a toasted, whole- wheat English muffin topped with 1 oz. low- fat shredded cheese 3 slices turkey bacon soymilk, straight or warmed and mixed with 1 cup coffee of your choice Super Smoothie: 1 cup non- fat milk or low- fat soymilk blended Stuff 1, 6" whole- wheat pita with 2 slices deli turkey, 2 Tbsp. feta cheese, 1 cup shredded romaine lettuce and ½ cup chopped raw tomatoes and ½ cup cucumber. Sprinkle with Lemon Seasoning*. 1 cup snap peas 17 grapes sugar snap peas and 1 cup cucumber spears ½ cup cooked long grain and wild rice 1 small, 1" thick salmon fillet: Marinate in Dijon Lime Marinade* and bake in a foil lined baking dish at 400 for about minutes or until cooked through (3 oz. cooked). 1 cup steamed asparagus and ½ cup steamed sliced red bell peppers tossed with 1 tsp. of balsamic vinegar Combine ½ cup plain oatmeal with 2 Tbsp. peanut or almond butter and 1 cup of non- fat milk or low- fat soymilk. Heat in microwave according to package directions. 1 egg, hard- boiled or scrambled and cooked in microwave- safe bowl on high for 1 minute yogurt with 17 grapes 2 servings of Veggie Soup*, heated with 1 cup rinsed, canned black beans ¾ cup low- sodium, low- fat cottage cheese topped with 1 ¼ cups chopped strawberries snap peas and 1 cup baby carrots Stuff 2, 6" taco shells with: 4 oz. tofu stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime Top with: 1 cup chopped raw tomatoes, 1 cup shredded romaine lettuce and 1 oz. shredded cheese. ½ cup steamed broccoli topped with a squeeze of fresh lime juice ¾ cup non- fat milk or low- fat soymilk with 1 tsp. chocolate syrup Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 2

3 DAY 8 Make extra Baked Greek Chicken Breast* and Long Grain and Wild Rice for tomorrow's lunch. South of the Border Egg: In a microwave- safe bowl, scramble 2 eggs and 2 Tbsp. of jarred salsa. Heat on high for 1 ½- 2 minutes or until eggs have set. Place cooked egg in ½ a 6" whole- wheat pita and top with 1 oz. shredded low- fat cheese. soymilk, straight or warmed and mixed with 1 cup coffee of your choice with 1 cup cubed melon 1, 3- oz. can of tuna (packed in water), sprinkled with Lemon Seasoning* Serve atop 2 cups shredded romaine lettuce, ½ cup grape tomatoes, ½ cup cucumber, drizzled with lemon juice. 1 whole wheat roll or 1, 6" pita bread, toasted 17 small grapes 1 Kashi granola bar with 1 cup celery sticks and 1 cup baby carrots ½ cup cooked, plain long- grain and wild rice 1 small Baked Greek Chicken Breast* (3 oz. cooked). Serve on spinach bed. Prepare Spinach: Sauté 3 cups raw spinach, ½ cup grated carrots, ½ cup chopped onions, ½ cup mushrooms and 1 tsp. chopped garlic in 1 tsp. olive oil. Add a squeeze of fresh lemon juice. yogurt DAY 9 mixed with ¼ cup low- fat granola 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave 1 hard- boiled egg milk or low- fat soy milk blended Mix ½ cup cold long- grain and wild rice with ½ cup chopped red bell pepper, ½ cup grated carrot and ½ cup chopped red onion. Toss with a squirt of fresh lemon juice and chopped parsley to taste. Serve atop 3 cups fresh spinach with 1 small cold, cooked Greek Chicken Breast* (3 oz. cooked). sugar snap peas and 1 cup baby carrots 1 whole- wheat bun or 2 slices whole- wheat bread 1 frozen veggie burger (approximately 3 oz.) cooked according to package directions Side salad: 2 cups romaine lettuce, 1 cup grape tomatoes, 1 cup grated carrot, ½ cup garbanzo beans tossed with 2 Tbsp. light salad dressing 2, 2 ½" graham crackers with 1 ½ tsp. peanut butter DAY 10 In a microwave- safe bowl, scramble 2 eggs sprinkled with Mediterranean Herb Blend*. Heat on high for 1-1 ½ minutes or until egg has set. Place cooked egg in ½ a 6" whole- wheat pita, and top with 1 oz. shredded low- fat cheese. 1 cup of non- fat milk or low- fat soymilk and 1 apple Fill 1, 6" whole- wheat pita bread with 1 cup chopped broccoli, 1 cup grated carrots, ½ cup garbanzo beans and 4 Tbsp. feta cheese. Sprinkle with Lemon Seasoning*. 1 cup celery sticks Black Bean Salad: ½ cup black beans mixed with 2 Tbsp. salsa, 1 cup chopped bell peppers and 1 cup chopped tomatoes 1 small Baked Sweet Potato* 1 small tilapia fillet, cooked in an aluminum foil packet*. Fill foil packet with 2 servings of Veggie Salsa* (3 oz. cooked fish). yogurt with 1 Tbsp. chopped nuts DAY 11 Prepare extra Baked Lemon Chicken Breast* for tomorrow's lunch. Combine ½ cup plain oatmeal mixed with 2 Tbsp. peanut or almond butter and 1 cup of non- fat milk or low- fat soymilk. Heat in microwave according to package directions. 2 frozen, pre- cooked, low- fat sausage links, prepared according to directions 6 oz. cup non- fat plain Greek yogurt with 1 small pear Stuff 1, 6" whole- wheat pita with 2 thin slices deli turkey, 1 slice low- fat cheese, ½ cup raw chopped tomatoes, ½ cup diced celery and 1 cup shredded romaine lettuce. Top with 2 Tbsp. of your choice of salsa. 1 cup snap peas 17 grapes broccoli florets and 1 cup baby carrots 1/3 cup cooked quinoa topped with 2 servings of Italian Vegetable Sauce* 1 small Baked Lemon Chicken Breast* (3 oz. cooked) 6 oz. non- fat Greek yogurt topped with 1 Tbsp. chopped nuts Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 3

4 DAY 12 DAY 13 DAY 14 ¾ cup unsweetened whole grain cereal, in 1 cup of non- fat milk or low- fat soymilk 3 slices cooked turkey bacon 1 hard- boiled egg mixed with 1 tsp. cinnamon and ¾ cup blueberries 2/3 cup cold, cooked quinoa tossed with 1 small chopped tomato, ¼ cup chopped celery, and 1 grated small carrot. Sprinkle with Mediterranean Herb Blend*. Serve atop 2 cups spinach leaves. 1 small cold Baked Lemon Chicken Breast* (3 oz. cooked) 2 Tbsp. hummus with 2 cups mixed broccoli and cauliflower florets Marinate 4 oz. tofu in 1 serving of Asian Marinade*. Bake at 350 for minutes, turning once halfway through cooking 1/3 cup cooked brown rice Stir- fry 1 cup raw sliced bell peppers, ½ drained, canned water chestnuts, 1 cup broccoli florets and ½ cup bean sprouts and 1 clove chopped garlic in 1 tsp. vegetable oil. ¾ cup non- fat milk or low- fat soymilk with 1 tsp. chocolate syrup Heat 1, 4" frozen whole- wheat waffle and top with ¼ cup low- sodium, low- fat cottage cheese and sprinkle of cinnamon 2 eggs, scrambled, with Mediterranean Herb Blend*, using non- stick cooking spray 1 cup of non- fat milk or low- fat soymilk, straight or warmed and mixed with 1 cup coffee milk or low- fat soymilk blended Combine 1 cup shelled edamame (thawed if using frozen product), 1 cup canned, rinsed black beans, 1 cup chopped red bell peppers, ½ cup celery and ¼ cup raw chopped red onion with juice of half a lime, 1 Tbsp. chopped cilantro and ¼ tsp. cumin. Serve over 2 cups raw spinach, sprinkled with 1 oz. feta cheese. 17 small grapes celery sticks and 1 cup chopped bell peppers 1/3 cup cooked brown rice Beef kebab: Skewer 4 small cubes of lean beef, such as top sirloin, with ½ cup grape tomatoes, 1 cup whole mushrooms, 1 cup thickly sliced zucchini and ½ cup sliced bell pepper. Brush with 1 tsp. olive oil and 1 serving Greek Marinade*. Broil or grill over medium heat until meat is cooked through. sprinkled with cinnamon ½ toasted whole- wheat English muffin, topped with 1 poached egg and 2 oz. shredded low- fat cheese 1 cup of non- fat milk or low- fat soymilk, straight or warmed and mixed with 1 cup coffee of your choice with 17 grapes Stuff 1, 6" whole- wheat pita with 3 thin slices deli turkey, ½ cup sugar snap peas, ½ cup finely grated carrot and 1 cup shredded lettuce. Drizzle with low- sodium Tamari sauce. 1 ½ cups mixed celery and carrot sticks 1 small orange bell pepper and 1 cup cucumber sticks Stuff 2, 6" taco shells, with 3 oz. cooked shrimp (about 10, count), stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime until heated through. Top with: ½ cup chopped raw tomatoes, ½ cup chopped red bell pepper and 1 cup shredded romaine lettuce. Serve with ¾ cup steamed asparagus topped with a squeeze of fresh lime juice. yogurt sprinkled with cinnamon Great job with your 14- day meal plan! Like the results? Keep the momentum going by mixing and matching meals from your plan. Since all your breakfasts, lunches, dinners and snacks are built to deliver the same nutrition profile, you can create your own plan by repeating your favorite meals. Way to work your Koko program! Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 4

5 Pantry & Shopping Lists Stock up on these items to make preparing your Koko Fuel meals a breeze. Approximate quantities are included to help with your shopping. Use the Weekly Shopping Lists to see what perishable items you ll need each week. Enjoy the fat- burning benefits of these nutrient- rich foods! PANTRY LIST Check your cabinets! You ll need these ingredients to make the dishes in your plan. Beverages Coffee (optional) Herbal Tea (optional) Condiments Balsamic Vinegar Canola or Vegetable Oil Chocolate Syrup Dijon Mustard Extra Virgin Olive Oil Hot Sauce Ketchup Light Salad Dressing Salsa Tamari Soy sauce (low- sodium) Tomato Sauce Grains and Cereals Brown Rice Instant Oatmeal (plain) Long- grain and Wild Rice Low- fat Granola Taco Shells (small, corn) Quinoa Whole Grain Cereal (plain, unsweetened) Whole- wheat or Brown Rice Pasta Other Food Peanut or Almond Butter Vegetable Broth - Low- sodium Herbs and Spices Basil Black Pepper Cayenne Pepper Chili Powder Cinnamon Cumin Marjoram Mint Oregano Rosemary Salt Thyme Non- Food Items Aluminum Foil Non- stick Cooking Spray STAPLES You'll need these items throughout your program. Stock up now if you don't have them on hand! Bakery Whole- wheat Bread Whole- wheat English Muffins Whole- wheat Pita Bread Whole- wheat Rolls Dairy/ Refrigerated Butter Eggs Reduced Fat Feta Cheese (1 package) Low- fat Cottage Cheese (1 small carton) Low- fat Shredded Cheese (1, 8- oz. package) Low- fat Sliced Cheese Non- fat Milk or Low- fat Soymilk Orange Juice (for marinade) Frozen Edamame (shelled) Low- fat Sausage Links (pork or turkey) Vegetarian Sausage Patties Veggie Burgers Whole- wheat Waffles Grocery Dry Goods Canned Black Beans (2, 15- oz. cans) Canned Crushed Tomatoes (1, 28- oz. can) Canned Garbanzo Beans (1, 15- oz. can) Canned Kidney Beans (2, 15- oz. cans) Canned Low- sodium Lentil- Vegetable Soup (1 can) Canned Tuna (packed in water) (1, 3- oz. can) Canned Water Chestnuts (1, 8- oz. can) Chopped Nuts Crushed Pineapple in juice (1, 4- oz. can) Graham Crackers Kashi Granola Bars Other Whey Protein Powder Produce Staples Garlic Ginger Root Onions Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 5

6 WEEK 1 SHOPPING LIST You ll need these perishable foods for your Week 1 meal plan! Dairy Non- fat flavored Greek Yogurt (2, 4- oz. cups) Non- fat plain Greek Yogurt (5, 6- oz. cups) Tofu Extra Firm (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (2) Frozen Cod Fillet (1) Frozen Cooked Shrimp (1 bag medium, count) Frozen Salmon Fillet (1) Ground Turkey (93% Lean) - 2 lbs. Turkey Bacon (1 package) Produce Apples (3) Asparagus (1 bunch) Avocado (1) Baby Carrots (3, 8- oz. bags) Bananas (1 small) Bell Peppers, red and green (3-4) Blueberries (fresh or frozen) (1 pint) Broccoli (1 small head) Carrots (4 bags) Cauliflower (1 small head) Celery (3 bags) Cilantro (1 bunch) Cucumbers (5 large) Grapes (1 small bunch) Green Beans (2/3 lb.) Lemons (6-7) Limes (6) Mushrooms (1 lb.) Oranges (1) Parsley (1 small bunch) Pears (1) Romaine Lettuce (2 heads) Spinach (2, 10- oz. bags) Strawberries (fresh or frozen) (1 quart) Sugar Snap Peas (5, 8- oz. bags) Sweet Potato (1) Tomatoes (6 lbs.) WEEK 2 SHOPPING LIST You ll need to restock these perishable items for week 2 of your program. Dairy Non- fat flavored Greek Yogurt (3, 4- oz. cups) Non- fat plain Greek Yogurt (8, 6- oz. cups) Tofu Extra Firm (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (4) Frozen Cooked Shrimp (1 bag medium, count) Frozen Tilapia Fillet (1) Top Sirloin Steak (1/2 lb.) Turkey Bacon (1 package) Produce Apples (3) Asparagus (1 bunch) Baby Carrots (3, 8- oz. bags) Bean Sprouts (1 small container) Bell Peppers, red and green (6-7) Blueberries (fresh or frozen) (1 pint) Broccoli (2 small heads) Carrots (3 bags) Cauliflower (1 small head) Celery (2 bags) Cilantro (1 bunch) Cucumbers (1 large) Grape Tomatoes (1 pint) Grapes (1 medium bunch) Lemons (7-8) Limes (2) Melon (1 small) Mushrooms (1 ½ lbs.) Oranges (1) Parsley (1 small bunch) Pears (1) Red Onion (2 small) Romaine Lettuce (2 heads) Spinach (3, 10- oz. bags) Strawberries (fresh or frozen) (1 pint) Sugar Snap Peas (3, 8- oz. bags) Sweet Potato (1) Tomatoes (4 lbs.) Zucchini (1 small) Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 6

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