Lose weight the healthy way. WEIGHTMANAGEMENT. Fat Trimmer Plan

Transcription

1 Lose weight the healthy way. WEIGHTMANAGEMENT Fat Trimmer Plan

2 fat trimmer fat plan HOW THE FAT TRIMMER PLAN WORKS. The Fat Trimmer Plan helps you cut calories by reducing fat to 20% of your total calories for weight loss. This approach offers the perfect opportunity to expand your horizons with herbs and spices and fresh foods. The plan is not a no-fat diet but it is low in fat. Your body will reap the benefits of taking in less fat and protein exchanges with an emphasis on complex carbohydrates. The Fat Trimmer Plan is designed to provide approximately: 65% complex carbs 15% protein 20% healthy fats Daily meal plans feature: Three meals and two snacks Controlled portions of lean proteins and healthy fats Complex carbohydrates from fruits Supplements to support your nutritional needs A short daily workout. The plan uses the Food Exchange System* that is a foundation of the American Dietetic Association. Real-life hint: I kept my journal on the kitchen counter so I could reference it at all times. When we traveled, the journal went with me! 2 The information presented in this publication is generally consistent with the nutritional foundation of the American Dietetic Association and the American Diabetes Association. The information has not been reviewed nor is it endorsed by these associations. Consult a health care professional before undertaking any weight-loss program.

3 exchange food lists These lists will help you add variety while staying within your daily guidelines. Each list shows foods and quantities that equal one exchange for that category, with the exception of the plant-based protein and nondairy milk sections, which might contain two or more exchange categories. PROTEIN (LEAN) 1 egg 2 egg whites 60 ml / ¼ cup egg substitute 60 ml / ¼ cup cottage cheese (2% or less) 1 string cheese (low fat) 28 g / 1 oz. lean meat (turkey, chicken, or ham) 56 g / 2 oz. canned tuna (water packed) 28 g / 1 oz. beef, top round or sirloin 28 g / 1 oz. pork tenderloin, center cut chops, or lamb chops 28 g / 1 oz. deli meat (95% fat free) 28 g / 1 oz. low-fat cheese 28 g / 1 oz. white fish or salmon PLANT-BASED PROTEIN 56 g / 2 oz. soy-based beef or sausage crumbles = ½ carb, 1 protein 42 g / 1 ½ oz. soy-based chicken nuggets (approx. 2 nuggets) = ½ carb, 1 fat, 1 protein 1 85-g / 3-oz. meatless, soy-based burger = ½ carb, 2 protein 125 ml / ½ cup cooked beans (black, garbanzo, kidney, pinto, or white) = 1 carb, 1 protein 125 ml / ½ cup lentils = 1 carb, 1 protein 125 ml / ½ cup nonfat refried beans = 1 carb, 1 protein 125 ml / ½ cup edamame = ½ carb, 1 protein 75 ml / ¹ ³ cup shredded soy cheese FAT Monounsaturated: 5 ml / 1 tsp. canola, olive, or peanut oil 6 almonds or cashews 10 peanuts 10 ml / 2 tsp. peanut butter 15 ml / 1 T. sesame seed ¹ 8 medium avocado 8 10 olives 4 halves pecans 16 pistachios Polyunsaturaed: 5 ml / 1 tsp. corn, safflower, or sunflower oil 5 ml / 1 tsp. margarine 15 ml / 1 T. light margarine 15 ml / 1 T. reduced-fat mayonnaise 15 ml / 1 T. regular salad dressing 30 ml / 2 T. reduced-fat salad dressing 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil 10 ml / 2 tsp. tahini or sesame paste 3

4 exchange food lists Each item below = one exchange for that nutrient category. VEGETABLE 125 ml / ½ cup cooked or 250 ml / 1 cup raw of any vegetables with the exception of starch vegetables (such as corn, peas, potatoes, which are found on the Carb group list) 125 ml / ½ cup vegetable juice 250 ml / 1 cup marinara sauce DAIRY (NONFAT) 250 ml / 1 cup skim milk 250 ml / 1 cup plain, nonfat yogurt 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories) NONDAIRY MILK 250 ml / 1 cup light soy milk = 1 carb, ½ fat 250 ml / 1 cup regular soy milk = 1 carb, 1 fat 250 ml / 1 cup plain, unsweetened rice milk = 1 carb FRUIT 1 apple, banana, kiwi, nectarine, orange, or peach (small) 4 apricots 12 cherries 3 dates 2 tangerines 1½ dried figs 3 dried plums (prunes) 2 small, fresh plums 17 grapes ½ grapefruit 175 ml / ¾ cup mandarin oranges ½ mango 1 pear, large 250 ml / 1 cup cantaloupe, honeydew, papaya, or raspberries 300 ml / 1 ¼ cups strawberries or watermelon cubes 175 ml / ¾ cup blackberries, blueberries, or fresh pineapple 125 ml / ½ cup applesauce (unsweetened) 125 ml / ½ cup canned fruit (in juice) 30 ml / 2 T. dried fruit (raisins, cherries, mixed fruit, or cranberries) 60 ml / ¼ cup other dried fruit 125 ml / ½ cup 100% fruit juice: apple, orange, grapefruit, or pineapple 75 ml / ¹ ³ cup 100% fruit juice: grape, cranberry, or prune 4

5 exchange food lists Each item below = one exchange for that nutrient category. CARB 1 slice whole wheat bread 1 15-cm / 6-inch multigrain tortilla or small dinner roll ½ hamburger or hot dog bun ½ whole grain pita or whole grain English muffin 1 whole grain tortilla wrap 125 ml / ½ cup oatmeal, whole wheat pasta, or shredded wheat 75 ml / ¹ ³ cup brown rice 125 ml / ½ cup peas, corn, pumpkin, squash, mixed vegetables, or yams 175 ml / ¾ cup bran flakes cereal 750 ml / 3 cups air-popped popcorn 5 saltine crackers 12 animal crackers 6 whole grain crackers 28 g / 1 oz. multigrain pretzels 1½ sheets graham crackers 250 ml / 1 cup soup: chicken noodle or vegetable (low sodium) 125 ml / ½ cup sugar-free pudding 1 baked potato (85 g / 3 oz.) 1 envelope sugar-free/light hot chocolate 30 ml / 1 T. honey, jam, or jelly 1 100% frozen fruit-juice bar 75 ml / ¹ ³ cup fat-free frozen yogurt 2 rice cakes (10 cm / 4 in., any flavor) 175 ml / ¾ cup unsweetened ready-toeat cereal ¼ large bagel (112 g / 4 oz.) FREE FOODS Fewer than 20 calories and 5 or fewer grams carb Vegetables celery, lettuce, cucumbers, cabbage Seasonings flavoring extracts, garlic, spices, wine used in cooking, Worcestershire sauce Condiments 15 ml / 1 T. each of ketchup, horseradish, lemon or lime juice, mustard, Dijon mustard, soy sauce, vinegar 10 ml / 2 tsp. Parmesan cheese (grated) Dill pickle 1½ large Beverages bouillon, broth, sparkling or mineral water, any sugar free Sugar-free foods candy (1 piece), gelatin (112 g / 4 oz.) Low-sugar jam or jelly (10 ml / 2 tsp.) Fat-free or reduced-fat foods fat-free cream cheese (15 ml / 1 T.), nondairy creamer (5 ml / 1 tsp.), fat-free mayonnaise (15 ml / 1 T.), reduced-fat mayonnaise (5 ml / 1 tsp.), reduced-fat salad dressing (15 ml / 1 T.), salsa (60 ml / ¼ cup), reduced-fat sour cream (15 ml / 1 T.), reduced-calorie whipped topping (30 ml / 2 T.) 5

6 adjust your plan HOW TO ADJUST FOR YOUR PLAN. The daily meal plans in this journal show the 1,500-calorie plan. Julianne Downes, RD (Registered Dietitian and Certified Weight Management Trainer), worked with nutritional recommendations set by the Nutrilite Health Institute (NHI) to develop the Fat Trimmer Plan. To follow a 1,200- or 1,800-calorie plan, make the food exchange adjustments as shown here. The benefit of food exchanges is that they are flexible. We have provided ranges for specific food exchange groups to help with meal planning and making the right food choices. 1,200 calorie 3 fruit 1 dairy 7 carb 6 veg 1-3 protein 3-4 fat 1,500 calorie 4 fruit 2 dairy 9-10 carb 6-8 veg 2-4 protein 3-5 fat 1,800 calorie 4 fruit 2 dairy 12 carb 7-8 veg 2-4 protein 4 fat Before you get started, record your starting stats here. Need help with accurate measurements? See page 146. My calorie plan: Starting weight: Starting measurements: Upper arm: Hip: Chest: Thigh: Waist: 6

7 week 1 shopping list FRUIT Apples Bananas Berries (any variety, fresh or frozen) Canned fruit (in juice) Cantaloupe Fruit juice (100% juice, no sugar added) Grapes Lemons Oranges Peaches (canned or fresh) Raisins Strawberries (fresh) VEGETABLE Bell peppers (green, red, and yellow) Broccoli (fresh or frozen) Carrots Celery Cucumbers Eggplant Green beans, frozen Jalapeño peppers (optional) Lettuce Marinara sauce Mixed salad greens Onions (white) Parsley Tomatoes (canned, diced) Tomatoes (fresh) Zucchini CARB Brown rice Chicken noodle soup (canned, low sodium) English muffins (whole grain) Graham crackers Oatmeal Pasta (whole wheat) Pretzels (multigrain) Rice cakes (10 cm / 4 in., any flavor) Saltine crackers Vegetable soup (canned, low sodium) Whole grain crackers DAIRY/EGGS Milk (skim or soy) Parmesan cheese (grated) String cheese (low fat) Yogurt (nonfat or low fat, up to 90 calories per serving) Yogurt (plain, nonfat) MEAT Beef steak (lean) Fish (white) Pork tenderloin, boneless Tuna (canned, water packed) OIL/CONDIMENTS/ NUTS/SPICES Almonds Balsamic vinegar Chili powder Chili sauce Cinnamon Cumin Curry powder Dijon mustard Flaxseed (whole or oil) Garlic powder Hot sauce (optional) Italian seasoning Mayonnaise (reduced fat) Olive oil Peanut butter Peanut oil Peanuts Pepper Salad dressing (reduced fat) Salt Sesame oil Soy sauce (low sodium) MISCELLANEOUS Black beans (canned) Broth (chicken, vegetable, or bouillon) Garlic cloves Kalamata olives Kidney beans (canned) Lemon juice Lime juice Sesame seeds Vanilla extract Whipped topping (reduced calorie) Time to reorder your NUTRILITE supplies? Order through your Amway Independent Business Owner. Some shopping list items, such as flaxseed, dressings, oils, and spices, may be called for throughout your plan. Check your pantry to see if you already have some of the items called for on this list and cross-reference the daily meal plans and recipes to determine how much of each item you truly need for yourself and your family. 7

8 nutrition labels Every packaged food in North America now bares its secrets, good and bad, on a chart labeled Nutrition Facts. Knowing some basics about Nutrition Facts will not only help you reach your weight-loss goal, but will help you maintain a healthy weight! Calories. How many calories per serving. To lose weight, you must eat fewer than your body needs. Calories from Fat. How many fat calories in the total calories for a serving. Less is better for your health. Total Fat. Amount of fat per serving. Per gram, fat has twice the calories of protein! Saturated Fat. Unhealthiest fat. Can raise cholesterol and increase risk of heart disease. Nutrition Facts Serving Size 1 Wrap (62 g) Servings Per Container 6 Amount Per Serving Calories 100 Calories from Fat 30 % Daily Value* Total Fat 3.5 g 5% Saturated Fat 0.5 g 3% Trans Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 2 g Cholesterol 0 mg 0% Sodium 290 mg 12% Total Carbohydrate 18 g 6% Dietary Fiber 12 g 48% Sugars 1 g Protein 9 g 18% Vitamin A 0% Vitamin C 0% Calcium 6% Iron 6% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Calories: 2,000 2,500 Total Fat Less than 65 g 80 g Sat Fat Less than 20 g 25 g Cholesterol Less than 300 mg 300 mg Sodium Less than 2,400 mg 2,400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g Calories per gram: Fat 9 Carbohydrate 4 Protein 4 Polyunsaturated and Monounsaturated Fats. Healthy fats. Still calorie dense, but offer hearthealthy benefits. Cholesterol. Look for low amounts. Less is better for your health. Total Carbohydrate. Body fuel. Dietary Fiber. Helps you feel full

9 day 1 meal plan BREAKFAST 1 INVISIFIBER * Fat Trimmer Shake p dairy, 1 free, 1 fruit 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat FOOD EXCHANGES NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat 6 whole grain crackers...1 carb 1 string cheese (low fat)...1 protein LUNCH Apple & Raisin Salad p free, 2 fruit, 2 vegetable 4 rice cakes (10 cm / 4 in., any flavor)...2 carb 56 g / 2 oz. multigrain pretzels...2 carb 15 peanuts...1½ fat DINNER Spicy Pork & Veggies p fat, 1 protein, 4 vegetable 325 ml / 1¹/ ³ cup brown rice...4 carb Banana...1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 9

10 day 2 meal plan BREAKFAST 1 INVISIFIBER * 250 ml / 1 cup oatmeal...2 carb 250 ml / 1 cup skim milk...1 dairy 60 ml / 4 T. raisins...2 fruit 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 12 almonds...2 fat LUNCH 500 ml / 2 cups vegetable soup (low sodium)...2 carb 6 whole grain crackers...1 carb Apple...1 fruit 1 NUTRILITE Snack Bar...1 carb, ½ protein DINNER Veggie Chili p carb, 2 protein, 3 vegetable 5 saltine crackers...1 carb 750 ml / 3 cups Mix n Match Salad (sprinkle with fresh lime juice) p vegetable 300 ml / 1¼ cups strawberries...1 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 10

11 day 3 meal plan BREAKFAST 1 INVISIFIBER * NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat Banana...1 fruit FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat LUNCH 750 ml / 3 cups Mix n Match Salad p vegetable 60 ml / 4 T. reduced-fat salad dressing...2 fat 1 string cheese (low fat)...1 protein 12 whole grain crackers...2 carb Apple...1 fruit 34 grapes...2 fruit DINNER 84 g / 3 oz. lean chicken, cooked...3 protein 750 ml / 3 cups cooked whole wheat pasta...6 carb 500 ml / 2 cups marinara sauce...2 vegetable 10 ml / 2 tsp. Parmesan cheese (grated)...1 free 125 ml / ½ cup steamed broccoli...1 vegetable ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 11

12 day 4 meal plan BREAKFAST 1 INVISIFIBER * NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 125 ml / ½ cup 100% fruit juice...1 fruit 28 g / 1 oz. multigrain pretzels...1 carb FOOD EXCHANGES LUNCH Fat Trimmer Veggie Soup p free, 3 vegetable 5 saltine crackers...1 carb 250 ml / 1 cup canned fruit (in juice)...2 fruit NUTRILITE Snack Bar...1 carb, ½ protein 2 rice cakes (10 cm / 4 in., any flavor)...1 carb 20 ml / 4 tsp. peanut butter...2 fat DINNER Fish in Foil p fat, 2 protein, 2 vegetable 325 ml / 1¹/ ³ cups brown rice...4 carb 125 ml / ½ cup steamed green beans...1 vegetable 300 ml / 1¼ cups strawberries...1 fruit 250 ml / 1 cup plain, nonfat yogurt...1 dairy 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 12

13 5day meal plan BREAKFAST 1 INVISIFIBER * 250 ml / 1 cup oatmeal...2 carb Banana...1 fruit 250 ml / 1 cup skim milk...1 dairy 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat 250 ml / 1 cup canned fruit (in juice) or 250 ml / 1 cup 100% fruit juice...2 fruit 3 sheets graham crackers...2 carb LUNCH 750 ml / 3 cups Mix n Match Salad p vegetable 10 ml / 2 tsp. olive oil with 15 ml / 1 T. balsamic vinegar or 60 ml / 4 T. reduced-fat salad dressing...2 fat 12 whole grain crackers...2 carb ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy DINNER Toasted Tuna Melt p carb, 1 fat, 2 protein, 2 vegetable 250 ml / 1 cup tomato and cucumber slices with red onion and 15 ml / 1 T. balsamic vinegar...1 vegetable 300 ml / 1¼ cups strawberries...1 fruit 13

14 day 6 meal plan BREAKFAST 1 INVISIFIBER * NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat Banana...1 fruit 56 g / 2 oz. multigrain pretzels...2 carb 1 string cheese (low fat)...1 protein Apple...1 fruit LUNCH 500 ml / 2 cups canned chicken noodle soup (low sodium)...2 carb 250 ml / 1 cup cantaloupe...1 fruit 5 saltine crackers...1 carb 10 ml / 2 tsp. peanut butter...1 fat 60 ml / ¼ cup cottage cheese (2% or less)...1 protein FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat DINNER Eggplant Parmesan p fat, 6 vegetable 375 ml / 1½ cups cooked whole wheat pasta...3 carb 125 ml / ½ cup peaches or 1 small peach...1 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 14

15 day 7 meal plan BREAKFAST 1 INVISIFIBER * Fat Trimmer Shake p dairy, 1 free, 1 fruit 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat 250 ml / 1 cup celery and carrots...1 vegetable 12 whole grain crackers...2 carb FOOD EXCHANGES LUNCH NUTRILITE Snack Bar...1 carb, ½ protein 125 ml / ½ cup canned fruit (in juice)...1 fruit 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 1½ sheets graham crackers...1 carb 2 rice cakes (10 cm / 4 in., any flavor)...1 carb 125 ml / ½ cup 100% fruit juice...1 fruit DINNER Veggie Beef Stir-fry p fat, 2 protein, 2 vegetable 30 ml / 2 T. sesame seeds, toasted...2 fat 325 ml / 1¹/ ³ cups brown rice...4 carb 750 ml / 3 cups Mix n Match Salad p. 105 (sprinkle with lime juice)...3 vegetable Orange...1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 15

16 week 2 shopping list FRUIT Apples Applesauce (unsweetened) Bananas Berries (any variety, fresh or frozen) Blueberries (fresh or frozen) Canned fruit (in juice) Cantaloupe Fruit juice (100% juice, no sugar added) Lemons Oranges Pears (canned and fresh) Pineapple (canned or fresh) Raisins Raspberries Strawberries VEGETABLE Bell peppers (green, red, and yellow) Broccoli (fresh or frozen) Carrots Cauliflower (fresh or frozen) Celery Corn (frozen) Cucumbers Eggplant Green beans, (fresh or frozen) Lettuce Mixed salad greens Mushrooms Onions (green, red, and white) Parsley Radishes Shallots Tomatoes (canned, diced) Tomatoes (cherry) Tomatoes (fresh) Vegetable juice Zucchini CARB Animal crackers Bran flakes cereal Bread (whole wheat) Brown rice Chicken noodle soup (canned, low sodium) Graham crackers Pasta (whole wheat) Pitas (whole grain) Popcorn Potatoes Pretzels (multigrain) Pudding (sugar free) Rice cakes (10 cm / 4 in., any flavor) Saltine crackers Whole grain crackers DAIRY/EGGS Feta cheese (reduced fat) Milk (skim or soy) Parmesan cheese (grated) Yogurt (nonfat or low fat, up to 90 calories per serving) Yogurt (plain, nonfat) MEAT Beef steak (lean) Chicken breast (boneless, skinless) Fish (white) Salmon (fresh or frozen) Vegetarian burgers OIL/CONDIMENTS/ NUTS/SPICES Almond extract Almonds Balsamic vinegar Basil Bay leaves Cinnamon Flaxseed (whole or oil) Italian seasoning Jam or jelly (low sugar) Margarine Mayonnaise (reduced fat) Olive oil Oregano Peanut butter Pepper Salad dressing (reduced fat) Salsa Salt Sesame oil Sour cream (reduced fat) Soy sauce (low sodium) Thyme MISCELLANEOUS Black beans (canned) Broth (chicken, vegetable, or bouillon) Garlic cloves Lemon juice Nonstick cooking spray Skewers (bamboo or metal) Vanilla extract Whipped topping (reduced calorie) Zero-calorie sweetener 16 Time to reorder your NUTRILITE supplies? Order through your Amway Independent Business Owner. Some shopping list items, such as flaxseed, dressings, oils, and spices, may be called for throughout your plan. Check your pantry to see if you already have some of the items called for on this list and cross-reference the daily meal plans and recipes to determine how much of each item you truly need for yourself and your family.

17 day 1 meal plan BREAKFAST 1 INVISIFIBER * 175 ml / ¾ cup blueberries or 125 ml / ½ cup 100% fruit juice...1 fruit 375 ml / 1½ cups bran flakes cereal...2 carb 250 ml / 1 cup skim milk...1 dairy 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 125 ml / ½ cup applesauce (unsweetened)...1 fruit LUNCH Fat Trimmer Veggie Soup p free, 3 vegetable 10 saltine crackers...2 carb 10 ml / 2 tsp. peanut butter...1 fat Orange...1 fruit 1 string cheese (low fat)...1 protein NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat DINNER Chicken n Veggie Skewers p fat, 1 fruit, 1 protein, 2 vegetable 325 ml / 1¹/ ³ cups brown rice...4 carb 125 ml / ½ cup steamed broccoli...1 vegetable ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 17

18 day 2 meal plan BREAKFAST 1 INVISIFIBER * NUTRILITE Snack Bar...1 carb, ½ protein 125 ml / ½ cup 100% fruit juice...1 fruit 1.5 L / 6 cups air-popped popcorn...2 carb 10 ml / 2 tsp. Parmesan cheese (grated)...1 free 250 ml / 1 cup vegetable juice...2 vegetable FOOD EXCHANGES LUNCH Apple & Raisin Salad p free, 2 fruit, 2 vegetable 6 whole grain crackers...1 carb 28 g / 1 oz. multigrain pretzels...1 carb DINNER 56 g / 2 oz. cooked chicken breast...2 protein 375 ml / 1½ cups cooked whole wheat pasta...3 carb 250 ml / 1 cup green beans...2 vegetable 6 almonds, slivered or sliced, toasted (toss with beans)...1 fat 1 slice whole wheat bread...1 carb 10 ml / 2 tsp. margarine...2 fat Deluxe Baked Pear p dairy, 1 fat, 1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 18

19 day 3 meal plan BREAKFAST 1 INVISIFIBER * 375 ml / 1½ cups bran flakes cereal...2 carb 300 ml / 1¼ cups strawberries...1 fruit 250 ml / 1 cup plain, nonfat yogurt (add zero-calorie sweetener, if desired)...1 dairy ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. FOOD EXCHANGES NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat LUNCH Baked potato (170 g / 6 oz.)...2 carb 250 ml / 1 cup broccoli or cauliflower, steamed...2 vegetable 60 ml / ¼ cup salsa (as potato topping)...1 free 56 g / 2 oz. multigrain pretzels...2 carb Apple or 125 ml / ½ cup applesauce (unsweetened)...1 fruit 56 g / 2 oz. low-fat cheese...2 protein DINNER 28 g / 1 oz. salmon, baked or broiled...1 protein 15 ml / 1 T. olive oil and dill (drizzled over salmon before cooking)...3 fat 500 ml / 2 cups tomato and cucumber chunks with balsamic vinegar...2 vegetable 250 ml / 1 cup green beans (cooked)...2 vegetable 250 ml / 1 cup brown rice...3 carb Berry Lemon Freeze p free, 2 fruit 19

20 day 4 meal plan BREAKFAST 1 INVISIFIBER * Fat Trimmer Shake p dairy, 1 free, 1 fruit 2 slices whole wheat bread (toasted)...2 carb 10 ml / 2 tsp. low-sugar jam or jelly...1 free Orange...1 fruit 3 sheets graham crackers...2 carb FOOD EXCHANGES LUNCH NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 2 rice cakes (10 cm / 4 in., any flavor)...1 carb 20 ml / 4 tsp. peanut butter...2 fat 250 ml / 1 cup vegetable juice...2 vegetable 12 whole grain crackers...2 carb DINNER Greek Garden Burger p carb, 1 fat, 1 free, 2 protein, 2 vegetable 500 ml / 2 cups lettuce, tomato, and cucumber slices...2 vegetable 250 ml / 1 cup canned fruit (in juice)...2 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 20

21 day 5 meal plan BREAKFAST 1 INVISIFIBER * 375 ml / 1½ cups bran flakes cereal...2 carb Banana...1 fruit 250 ml / 1 cup skim milk...1 dairy 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat FOOD EXCHANGES 24 animal crackers...2 carb NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat LUNCH Phytonutrient Salad p vegetable 6 almonds, toast and chop as salad topping...1 fat 30 ml / 2 T. reduced-fat salad dressing...1 fat 250 ml / 1 cup cantaloupe...1 fruit 6 whole grain crackers...1 carb NUTRILITE Snack Bar...1 carb, ½ protein DINNER Veggie & Rice Peppers p carb, 1 free, 250 ml / 1 cup applesauce (unsweetened)...2 fruit 2 protein, 2 vegetable ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 21

22 day 6 meal plan BREAKFAST 1 INVISIFIBER * NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 125 ml / ½ cup 100% fruit juice...1 fruit 250 ml / 1 cup carrots...1 vegetable 125 ml / ½ cup canned fruit (in juice)...1 fruit 3 sheets graham crackers...2 carb FOOD EXCHANGES LUNCH Fat Trimmer Veggie Soup p free, 3 vegetable 250 ml / 1 cup canned pears (in juice)...2 fruit 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy 6 almonds...1 fat DINNER 56 g / 2 oz. white fish, grilled or broiled, drizzle with:...2 protein 5 ml / 1 tsp. olive oil, garlic, lemon, and spices, to taste...1 fat 375 ml / 1½ cups cooked whole wheat pasta...3 carb Ratatouille p fat, 2 vegetable 1 slice whole wheat bread...1 carb 250 ml / 1 cup sugar-free pudding...2 carb 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 22

23 day 7 meal plan BREAKFAST 1 INVISIFIBER * NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat Banana...1 fruit FOOD EXCHANGES 24 animal crackers...2 carb NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat LUNCH 500 ml / 2 cups chicken noodle soup (low sodium)...2 carb 5 saltine crackers...1 carb 250 ml / 1 cup raw cucumber slices and green pepper strips...1 vegetable 250 ml / 1 cup 100% fruit juice...2 fruit DINNER Veggie Beef Stir-fry p fat, 2 protein, 2 vegetable 750 ml / 3 cups Mix n Match Salad p vegetable 30 ml / 2 T. reduced-fat salad dressing...1 fat 250 ml / 1 cup brown rice...3 carb 250 ml / 1 cup raspberries...1 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 23

24 week 3 shopping list 24 FRUIT Apples Applesauce (unsweetened) Bananas Berries (any variety, fresh or frozen) Cantaloupe Fruit juice (100% juice, no sugar added) Grapes Lemons Limes Mandarin oranges Mixed fruit (canned) Nectarines Orange juice (100% juice, no sugar added) Oranges Peaches (canned) Pears (fresh) Raisins Raspberries Strawberries Tangerines VEGETABLE Alfalfa (or any kind of sprouts) Avocado Bell peppers (green, red, and yellow) Brocco-slaw mix Carrots Celery Cucumbers Eggplant Jalapeño peppers (optional) Lettuce Marinara sauce Mixed salad greens Onions (green, red, and white) Parsley Radishes Red cabbage Shallots Tomatoes (canned, diced) Tomatoes (fresh) Tomatoes (grape) Vegetable juice Zucchini CARB Animal crackers Bran flakes cereal Bread (whole wheat) Brown rice English muffins (whole grain) Graham crackers Oatmeal Pasta (whole wheat) Pitas (whole grain) Popcorn Pretzels (multigrain) Pudding (sugar free) Saltine crackers Tortillas (multigrain) Whole grain crackers DAIRY/EGGS Cottage cheese (2% or less) Eggs or egg substitute Feta cheese (reduced fat) Milk (skim or soy) Parmesan cheese (grated) Yogurt (nonfat or low fat, up to 90 calories per serving) Yogurt (plain, nonfat) MEAT Fish (white) Pork tenderloin, boneless Salmon (fresh or frozen) Tuna (canned, water packed) Vegetarian burgers OIL/CONDIMENTS/ NUTS/SPICES Almonds Basil Bay leaves Canola oil Chili powder Chili sauce Cinnamon Curry powder Dijon mustard Flaxseed (whole or oil) Garlic powder Hummus Italian seasoning Jam or jelly (low sugar) Margarine Mayonnaise (reduced fat) Olive oil Oregano Peanut butter Peanut oil Pepper Salad dressing (reduced fat) Salsa Salt Sour cream (reduced fat) Thyme MISCELLANEOUS Garlic cloves Lemon juice Lime juice Nonstick cooking spray Refried beans (fat free) Seltzer water (lemon) Vanilla extract Whipped topping (reduced calorie) Time to reorder your NUTRILITE supplies? Order through your Amway Independent Business Owner. Some shopping list items, such as flaxseed, dressings, oils, and spices, may be called for throughout your plan. Check your pantry to see if you already have some of the items called for on this list and cross-reference the daily meal plans and recipes to determine how much of each item you truly need for yourself and your family.

25 day 1 meal plan BREAKFAST 1 INVISIFIBER * 2 egg whites or 60 ml / ¼ cup egg substitute...1 protein 2 slices whole wheat bread, toasted...2 carb 5 ml / 1 tsp. margarine...1 fat 125 ml / ½ cup 100% orange juice...1 fruit 3 sheets graham crackers...2 carb Lemon seltzer water...1 free LUNCH 250 ml / 1 cup plain, nonfat yogurt...1 dairy 375 ml / 1½ cups bran flakes cereal...2 carb 300 ml / 1¼ cups strawberries...1 fruit FOOD EXCHANGES NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat 12 animal crackers...1 carb 250 ml / 1 cup carrots...1 vegetable DINNER Phytonutrient Salad p vegetable 56 g / 2 oz. white fish or salmon, cooked and seasoned...2 protein 60 ml / 4 T. reduced-fat salad dressing...2 fat 12 whole grain crackers...2 carb 375 ml / 1½ cups mandarin oranges...2 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 25

26 day 2 meal plan BREAKFAST 1 INVISIFIBER * 2 slices whole wheat bread, toasted...2 carb 10 ml / 2 tsp. low-sugar jam or jelly...1 free 250 ml / 1 cup 100% fruit juice...2 fruit 5 ml / 1 tsp. margarine...1 fat FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat Orange...1 fruit LUNCH 750 ml / 3 cups Mix n Match Salad p vegetable 30 ml / 2 T. reduced-fat salad dressing...1 fat 250 ml / 1 cup grape tomatoes...1 vegetable 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy Apple...1 fruit NUTRILITE Snack Bar...1 carb, ½ protein DINNER Fish in Foil p fat, 2 protein, 2 vegetable 250 ml / 1 cup brown rice...3 carb 250 ml / 1 cup sugar-free pudding...2 carb 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 26

27 day 3 meal plan BREAKFAST 1 INVISIFIBER * 375 ml / 1½ cups bran flakes cereal...2 carb Banana...1 fruit 250 ml / 1 cup skim milk...1 dairy 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat 17 grapes...1 fruit 6 whole grain crackers...1 carb 10 ml / 2 tsp. peanut butter...1 fat 250 ml / 1 cup vegetable juice...2 vegetable ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. FOOD EXCHANGES LUNCH NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat 500 ml / 2 cups green pepper strips and cucumber slices...2 vegetable 56 g / 2 oz. multigrain pretzels...2 carb NUTRILITE Snack Bar...1 carb, ½ protein Pear...1 fruit DINNER Greek Garden Burger p carb, 1 fat, 1 free, 250 ml / 1 cup raspberries...1 fruit 250 ml / 1 cup sugar-free pudding...2 carb 30 ml / 2 T. reduced-calorie whipped topping...1 free 2 protein, 2 vegetable 27

28 day 4 meal plan BREAKFAST 1 INVISIFIBER * 250 ml / 1 cup oatmeal...2 carb Banana...1 fruit 250 ml / 1 cup skim milk...1 dairy 56 g / 2 oz. multigrain pretzels...2 carb FOOD EXCHANGES LUNCH Hummus Veggie Wrap p carb, 1 fat, 2 vegetable NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 250 ml / 1 cup applesauce (unsweetened)...2 fruit DINNER Lime n Mustard Salmon p fat, 2 protein 250 ml / 1 cup brown rice...3 carb 500 ml / 2 cups steamed vegetables of your choice...4 vegetable Nectarine...1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 28

29 day 5 meal plan BREAKFAST 1 INVISIFIBER * Fat Trimmer Shake p dairy, 1 free, 1 fruit 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat 2 tangerines...1 fruit FOOD EXCHANGES LUNCH NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 12 whole grain crackers...2 carb 125 ml / ½ cup cottage cheese (2% or less)...2 protein 250 ml / 1 cup cantaloupe...1 fruit NUTRILITE Snack Bar...1 carb, ½ protein 1½ sheets graham crackers...1 carb 6 almonds...1 fat DINNER Eggplant Parmesan p fat, 6 vegetable 500 ml / 2 cups cooked whole wheat pasta...4 carb Banana...1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 29

30 day 6 meal plan BREAKFAST 1 INVISIFIBER * 1 whole grain English muffin...2 carb 5 ml / 1 tsp. margarine...1 fat 10 ml / 2 tsp. low-sugar jam or jelly...1 free 125 ml / ½ cup 100% orange juice...1 fruit FOOD EXCHANGES NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat 12 animal crackers...1 carb LUNCH Ratatouille p fat, 2 vegetable 10 saltine crackers...2 carb 60 ml / 1/4 cup cottage cheese (2% or less)...1 protein NUTRILITE Snack Bar...1 carb, ½ protein Apple...1 fruit DINNER Spicy Pork & Veggies p fat, 1 protein, 4 vegetable 250 ml / 1 cup brown rice...3 carb 250 ml / 1 cup canned peaches (in juice) (sprinkle with ground cinnamon, optional)...2 fruit 250 ml / 1 cup plain, nonfat yogurt...1 dairy ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 30

31 day 7 meal plan BREAKFAST 1 INVISIFIBER * 250 ml / 1 cup oatmeal...2 carb 30 ml / 2 T. raisins...1 fruit 250 ml / 1 cup skim milk...1 dairy FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat LUNCH Cottage Cheese & Tuna Lunch p fat, 2 protein, 2 vegetable 12 whole grain crackers...2 carb 250 ml / 1 cup tomato slices...1 vegetable 1.5 L / 6 cups air-popped popcorn...2 carb 10 ml / 2 tsp. Parmesan cheese (grated)...1 free Orange...1 fruit DINNER Veggie Fajitas p carb, 3 vegetable ¼ medium avocado...2 fat 250 ml / 1 cup canned mixed fruit (in juice)...2 fruit 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 31

32 week 4 shopping list 32 FRUIT Apples Bananas Berries (any variety, fresh or frozen) Blueberries (fresh or frozen) Canned fruit (in juice) Fruit juice (100% fruit) Green beans (frozen) Lemons Oranges Peaches (canned, in juice) Pears Pineapple (canned in juice and fresh) Plums Raisins Strawberries Tangerines VEGETABLE Bell peppers (green, red, and yellow) Broccoli Carrots Celery Corn (frozen) Eggplant Jalapeño peppers (optional) Lettuce Marinara sauce Mixed salad greens Mushrooms Onions (green, red, and white) Parsley Spinach (fresh or frozen) Sugar snap peas Tomatoes (canned, diced) Tomatoes (cherry) Tomatoes (fresh) Vegetable juice Zucchini CARB Animal crackers Bran flakes cereal Bread (whole wheat) Brown rice Chicken noodle soup (canned, low sodium) English muffins (whole grain) Graham crackers Oatmeal Pitas (whole grain) Popcorn Pretzels (multigrain) Pudding (sugar free) Rice cakes (10 cm / 4 in., any flavor) Saltine crackers Tortillas (multigrain) Whole grain crackers DAIRY/EGGS Cottage cheese (2% or less) Milk (skim or soy) Parmesan cheese (grated) String cheese (low fat) Yogurt (nonfat or low fat, up to 90 calories per serving) Yogurt (plain, nonfat) MEAT Beef steak (lean) Chicken breast (boneless, skinless) Fish (white) Scallops Some shopping list items, such as flaxseed, dressings, oils, and spices, may be called for throughout your plan. Check your pantry to see if you already have some of the items called for on this list and cross-reference the daily meal plans and recipes to determine how much of each item you truly need for yourself and your family. OIL/CONDIMENTS/ NUTS/SPICES Almonds Canola oil Chili powder Cinnamon Dill Flaxseed (whole or oil) Garlic powder Italian seasoning Jam or jelly (low sugar) Margarine Mayonnaise (reduced fat) Olive oil Oregano Peanut butter Peanut oil Pepper Rice wine vinegar Salad dressing (reduced fat) Salsa Salt Sesame oil Soy sauce (low sodium) MISCELLANEOUS Black beans (canned) Broth (chicken, vegetable, or bouillon) Garlic cloves Italian seasoning Lemon juice Refried beans (fat free) Sesame seeds Vanilla extract Whipped topping (reduced calorie) Zero-calorie sweetener Time to reorder your NUTRILITE supplies? Order through your Amway Independent Business Owner.

33 day 1 meal plan BREAKFAST 1 INVISIFIBER * NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat 250 ml / 1 cup skim milk...1 dairy Banana...1 fruit 56 g / 2 oz. multigrain pretzels...2 carb 250 ml / 1 cup vegetable juice...2 vegetable LUNCH 250 ml / 1 cup chicken noodle soup (low sodium)...1 carb Apple...1 fruit 12 animal crackers...1 carb 250 ml / 1 cup carrot and celery sticks...1 vegetable FOOD EXCHANGES DINNER Fish in Foil p fat, 2 protein, 2 vegetable 250 ml / 1 cup spinach (sauté with 10 ml / 2 tsp. olive oil and garlic)...2 fat, 2 vegetable 325 ml / 1¹/ ³ cups brown rice...4 carb Berry Lemon Freeze p free, 2 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 33

34 day 2 meal plan BREAKFAST 1 INVISIFIBER * 375 ml / 1½ cups bran flakes...2 carb 250 ml / 1 cup skim milk...1 dairy 30 ml / 2 T. raisins...1 fruit 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat Apple...1 fruit 1.5 L / 6 cups air-popped popcorn...2 carb FOOD EXCHANGES LUNCH NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat 2 plums...1 fruit 28 g / 1 oz. multigrain pretzels...1 carb 300 ml / 1¼ cups strawberries...1 fruit 250 ml / 1 cup carrots...1 vegetable DINNER Veggie & Rice Peppers p carb, 1 free,...2 protein, 2 vegetable 750 ml / 3 cups Mix n Match Salad p vegetable 60 ml / 4 T. reduced-fat salad dressing...2 fat 250 ml / 1 cup sugar-free pudding...2 carb 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 34

35 day 3 meal plan BREAKFAST 1 INVISIFIBER * Fat Trimmer Shake p dairy, 1 free, 1 fruit FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 250 ml / 1 cup vegetable juice...2 vegetable LUNCH 1 NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat Orange...1 fruit 2 rice cakes (10 cm / 4 in., any flavor)...1 carb 500 ml / 2 cups baby carrots...2 vegetable DINNER Chicken n Veggie Skewers p fat, 1 fruit, 500 ml / 2 cups brown rice...6 carb 10 ml / 2 tsp. margarine...2 fat 125 ml / ½ cup canned fruit, your choice...1 fruit 1 protein, 2 vegetable ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 35

36 day 4 meal plan BREAKFAST 1 INVISIFIBER * 375 ml / 1½ cups bran flakes...2 carb 250 ml / 1 cup skim milk...1 dairy Banana...1 fruit 15 ml / 1 T. flaxseed, whole (grind before serving) or 5 ml / 1 tsp. flaxseed oil...1 fat ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein Pear...1 fruit 60 ml / ¼ cup cottage cheese (2% or less)...1 protein LUNCH 500 ml / 2 cups chicken noodle soup (low sodium)...2 carb 5 saltine crackers...1 carb 500 ml / 2 cups tomato and cucumber...2 vegetable 125 ml / ½ cup peaches...1 fruit 1 string cheese (low fat)...1 protein NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat 1½ graham cracker sheets...1 carb DINNER Eggplant Parmesan p fat, 6 vegetable 1 whole wheat pita...2 carb 5 ml / 1 tsp. margarine...1 fat 125 ml / ½ cup 100% fruit juice...1 fruit 36

37 day 5 meal plan BREAKFAST 1 INVISIFIBER * 375 ml / 1½ cups oatmeal...3 carb 250 ml / 1 cup 100% fruit juice or 60 ml / 4 T. raisins...2 fruit 250 ml / 1 cup skim milk...1 dairy FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 28 g / 1 oz. multigrain pretzels...1 carb LUNCH 500 ml / 2 cups Fat Trimmer Vegetable Soup p free, 3 vegetable 12 whole grain crackers...2 carb Apple...1 fruit 60 ml / ¼ cup cottage cheese (2% or less)...1 protein NUTRILITE Meal Replacement Shake...1 carb, 1 dairy, 1 fat DINNER Sesame Chicken Salad p fat, 1 fruit, 250 ml / 1 cup sugar-free pudding...2 carb 30 ml / 2 T. reduced-calorie whipped topping...1 free 1 protein, 3 vegetable ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 37

38 day 6 meal plan BREAKFAST 1 INVISIFIBER * 1 whole grain English muffin...2 carb 5 ml / 1 tsp. margarine...1 fat 10 ml / 2 tsp. low-sugar jam or jelly...1 free 125 ml / ½ cup 100% fruit juice...1 fruit 250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)...1 dairy FOOD EXCHANGES NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat Banana...1 fruit LUNCH Veggie Fajitas p carb, 3 vegetable 60 ml / ¼ cup salsa...1 free 3 sheets graham crackers...2 carb 125 ml / ½ cup canned fruit (in juice)...1 fruit DINNER Scallop Stir-fry p fat, 2 protein, 4 vegetable 2 slices whole wheat bread...2 carb 5 ml / 1 tsp. margarine and garlic powder (spread on bread and broil)...1 fat 125 ml / ½ cup canned pineapple (in juice)...1 fruit ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 38

39 day 7 meal plan BREAKFAST 1 INVISIFIBER * NUTRILITE Nutrition Bar...1 carb, 1 dairy, 1 fat Banana...1 fruit FOOD EXCHANGES NUTRILITE Snack Bar...1 carb, ½ protein 12 animal crackers...1 carb LUNCH Apple & Raisin Salad p free, 2 fruit, 2 vegetable 12 whole grain crackers...2 carb 20 ml / 4 tsp. peanut butter...2 fat 250 ml / 1 cup vegetable juice...2 vegetable DINNER Veggie Beef Stir-fry p fat, 2 protein, 2 vegetable 325 ml / 1¹/ ³ cups brown rice...4 carb 300 ml / 1¼ cups strawberries...1 fruit 250 ml / 1 cup plain, nonfat yogurt (zero-calorie sweetener, optional)...1 dairy 30 ml / 2 T. reduced-calorie whipped topping...1 free ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential vitamins and minerals, seven to nine servings of fruits and vegetables, and one serving of ocean fish every day? NUTRILITE supplements can help you fill the nutritional gaps in your diet. List and mark off each additional supplement you took today. *Take supplements approximately 30 minutes before eating each meal. Included in journal recipe section. 39