COMMITTED TO YOUR FITNESS SUCCESS,

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2 COMMITTED TO YOUR FITNESS SUCCESS,

3 These recommendations are not medical guidelines but are for educational purposes only. This program is designed for healthy individuals 18 years of age and older only. The dietary programs in this boot are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. Please discus all nutritional changes with your physician or a registered dietitian.

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6 In this guide you will find a menu for each meal of the day including your snacks. Breakfast, lunch, and snacks are set as outlined in this guide. This guide will also contain 6 dinners you can use to plan your meals with. Our nutrition coach will put together a dinner menu on a weekly basis that will be sent out for Fit Body Boot Camp clients to use and follow. These dinner options will be easy to put together, great tasting, and when consumed in proper portions, will get you great results. Be sure to plan your meals on a weekly basis. Take one hour per week and plan meals and a grocery list and stick to it. It s important to find foods and meals that work for you so that you can be successful with your nutrition and diet. Please get in contact with us if you have any questions about The Non-Diet Meal Planner 2.0 so that we can help you be successful in getting the results you deserve.

7 Since we only want the best for our clients, we have become partners with ProGrade Nutrition, the top supplement company out there. ProGrade uses nothing but the highest quality ingredients designed to give you the best supplement with the best results. The products from ProGrade are supplements that you can use every day to help your body burn fat and tone up. Best of all, if your product doesn t meet your standards or you aren t satisfied it, ProGrade offers a NO HASSLE 60 Day Money Back Guarantee! Here are the top ProGrade products for fat loss and muscle toning that are recommend. You can also buy some of these in combo packs to save money. Just choose the combo link on the left of the website.

8 If you don t order through ProGrade or you rather pick up supplements from store, here are several different protein shakes that work great for weight loss / muscle toning, taste great, all are very clean, and provide good nutritional value. You can get these at your local nutrition store (I recommend Nutrition Depot): PRO COMPLEX By: O.N. SYNTHA-6 By: B.S.N MATRIX 5.0 By: Syntrax

9 2 egg whites (place in a small frying pan with Pam spray cook egg until done. When eggs is done place ham in pan to warm up) 1 oz low sodium Boar's Head ham sliced thin 1 slice of Udi's Gluten free toast (Make the first 3 ingredients into a sandwich) 1 cup of any fruit - Strawberries/cantaloupe/black berries/blueberries 1 cup of fruit 1 Hard Boiled Egg (I don t eat the yolk) 1 Cranbran Vitatop (you can buy these at Kroger in the Nature/Natural food section they will be in the frozen cases) Microwave for 30 seconds and then throw in toaster and toast on light setting. This is my go to breakfast when I am in a hurry and don t have time to cook. 2 egg whites 1 cup of baby spinach ¼ cup of mushrooms Mix together in skillet with cooking spray 1 cup of any fruit - Strawberries/cantaloupe/black berries/blueberries

10 1 serving of Fiber One Cereal (Honey Clusters) 1 cup of skim milk 1 cup of sliced strawberries/or raspberries/blueberries for on top of cereal 1 Hard Boiled Egg (I don t eat the yolk) 1 serving of oatmeal ½ apple cup up and place into oatmeal ½ ounce of raisins to place into oatmeal ½ ounce dried cherries or cranberries to place in oatmeal Shake of cinnamon 2 egg whites (place in a small frying pan with Pam spray cook egg until done. When eggs is done place Canadian bacon in pan to warm up) 2 slices of Canadian bacon 1 Whole Wheat light English Muffins (Make the first 3 ingredients into a sandwich) 1 cup of any fruit (Strawberries/cantaloupe/black berries/blueberries) 1 serving of Kashi Go Lean Crunch 1 cup of skim milk 1 cup of sliced strawberries/or raspberries/blueberries for on top of cereal 1 Hard Boiled Egg (I don t eat the yolk)

11 2 oz of Low Sodium Boars Head Deli Ham ½ cup of Organic baby spinach leaves Whole Wheat thin sandwich round (Make sure you buy a brand that has 5 to 6 grams of fiber per serving) you can also make this on Udi s Gluten Free Whole Grain bread. 1 oz of Pop Chips Spinach/Romaine Lettuce salad with tomato, red onion, asparagus, grilled pork chops or grilled chicken, edamame (shelled), oil and vinegar or 1 to 2 tbsp of reduce cal dressing Chick Fil A Fruit and Grilled Chicken Salad with Reduced Calorie Berry Balsamic Vinaigrette Take out cheese right when you open the salad and throw away the granola in the bag or tell them you don t need them. Cut up the chicken in the salad and add 1 oz of salad dressing. Then close lid and shake the container to mix the dressing all around. Romaine lettuce with ½ cup of black beans drained and rinsed, ½ cup of corn drained and rinsed, red onion, tomatoes, bell peppers, and salsa, add 4 oz of grilled chicken or tuna packed in water and drained.

12 Amy's Organic Black Bean Enchilada Dinner Chick Fil A Southwest Salad. Take out cheese right when you open the salad and throw away the tortilla chip in the bag or tell them you don t need them. Cut up the chicken in the salad and then close lid and shake the container. This will give you your dressing there is no need for a salad dressing with this salad. Leftovers from the night before 2 oz of Low Sodium Boars Head Deli Turkey Breast ½ cup of Organic baby spinach leaves La Tortilla Factory Whole Wheat tortilla wrap (find them at HEB or Kroger near the deli department) Roll the turkey and spinach in the wrap 1 oz of Pop Chips 1 serving of fruit three hard boiled eggs without yolks with 1 oz of carrots (61 calories) 1 cup of strawberries halved with ½ cup of low fat or fat free cottage cheese (120 calories)

13 1 apple and 20 almonds 1 small apple (Kroger sell small apples 3/1.00 and the size of the apple is perfect) Part skim mozzarella cheese stick 2 tbsp spicy red pepper hummus with 1 cup of sliced red or yellow bell Pepper (70 calories) - 1 kiwi with ½ cup of low fat or fat free cottage cheese (126 calories) 2 tbsp spicy red pepper hummus with carrots (85 calories) 1 small banana with ½ oz of raw almonds (154 calories) Greek Yogurt Non-Fat (I like Fage, Chobani, and Voskos) with 2 tbsp of Kashi Go Lean Crunch mixed in. (Calories depend on what Greek Yogurt you buy) 1 Clementine (35 calories) 1 stick of Mozzarella Cheese stick (depending on brand 50 to 70 calories) ½ cup of blueberries/raspberries/or black berries with ½ cup of fat free cottage cheese (120 calories) Hummus with celery sticks (calories depends on what hummus you buy) - Hardboiled egg with fruit 1 cup of homemade fruit salad Protein shake Handful of almonds

14 4 oz of grilled chicken marinated in Mojo seasoning (found on the Goya aisle in the grocery store). With Quinoa and broccoli (steamed). Serve with a toss salad with peppers, cucumber, carrots, tomatoes, and 1 tspb of low calorie dressing. No Pasta Veggie Lasagna with a toss salad 2 large zucchini (about 1 pound), ends trimmed, thinly sliced lengthwise 3 links (about 4 ounces each) lean turkey Italian sausage 1 red bell pepper or roasted red bell pepper, diced 1 cup diced yellow onion 1 teaspoon minced garlic 1 cup low-fat marinara sauce 2 egg whites 1 (15-ounce) container fat free ricotta cheese 2 teaspoons Italian herb seasoning 1/2 teaspoon ground black pepper 2/3 cup shredded low-fat mozzarella cheese 1/4 cup grated Parmesan cheese Preheat the oven to 325 degrees Fahrenheit. Lightly coat an 8 x 8-inch baking pan with olive oil cooking spray. Set aside. Lightly spray a baking sheet with olive oil cooking spray. Arrange the zucchini slices in a single layer on the baking sheet. Spray them lightly with olive oil cooking spray. Broil (or grill) the zucchini for about eight minutes or until tender and very lightly browned. Set aside to cool. To prepare the meat sauce, cook the sausage in a nonstick skillet over medium-high heat for about three minutes, stirring occasionally with a wooden spoon to break up any clumps. Add the bell pepper, onion, and garlic, and cook for about four minutes longer, until the meat is no longer pink. The juices should be cooked dry. Stir in the marinara sauce and

15 bring to a boil. Reduce the heat and simmer for about five minutes, stirring frequently. The sauce will be very thick. Meanwhile, in a mixing bowl, combine the egg whites, ricotta, Italian seasoning and black pepper until well combined. To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Sprinkle with Parmesan cheese. Bake for about 40 minutes or until bubbly and lightly browned. Let stand for 5 minutes before serving. Salmon with edamame and brown rice or quinoa if you have some left over from day-1. 4 (4 ounce) fillets salmon 1/4 cup olive oil 2 tablespoons soy sauce 2 tablespoons balsamic vinegar 2 tablespoons green onions, chopped 1-1/2 teaspoons brown sugar 1 clove garlic, minced 3/4 teaspoon ground ginger 1 teaspoon crushed red pepper flakes 1/2 teaspoon sesame oil 1/4 teaspoon salt Place salmon filets in a medium, nonporous glass dish. In a separate medium bowl, combine the peanut oil, soy sauce, vinegar, green onions, brown sugar, garlic, ginger, red

16 pepper flakes, sesame oil and salt. Whisk together well, and pour over the fish. Cover and marinate the fish in the refrigerator for 4 to 6 hours. Prepare an outdoor grill with coals about 5 inches from the grate, and lightly oil the grate. Grill the fillets 5 inches from coals for 10 minutes per inch of thickness, measured at the thickest part, or until fish just flakes with a fork. Turn over halfway through cooking. Chicken and Turkey Sausage Gumbo/ or you can make it into Chicken and Shrimp Gumbo 1 medium onion, chopped 1 medium green bell pepper, seeded and chopped 1 stalk of celery, chopped medium 1 pound of skinless chicken breast 1 pound of raw turkey sausage or shrimp 1 tbsp Cajun seasoning 2 cups of reduced sodium chicken broth 14 ½ oz can of Cajun stewed tomatoes 2 tsp of Worcertershire sauce 2 tbsp water, cold 10 oz of frozen okra Place the onion, bell pepper, and celery in slow cooker. Place the chicken and sausage on top of the veggies, sprinkle with the Cajun seasoning. Add the broth, tomatoes, and Worcertershire sauce. Cover and cook until the chicken, sausage, and veggies are fork tender, about 4-5 hours on high or 8-10 hours on low. When there is one hour left on the crock pot add the okra. Serve over brown rice.

17 Fish Tacos with Black Beans 4 oz of tilapia/mahi mahi or any other white fish Garlic pepper seasoning Limes Corn tortilla Avocado Cilantro Red cabbage In a skillet spray with Pam and add fish to it. Sprinkle garlic pepper over the fish and start to cook it. When it starts cooking break it with spatula into smaller chucks of fish. Turn the fish and cook until flaky. Heat corn tortilla up on another skillet (dry) or in the oven until warm, add the fish to tortilla and then top with sliced red cabbage, avocado slices, and cilantro. Squeeze lime on top. For the black beans take a can or 2 of black beans and drain and rinse under cold water. Add to a pot with one can of low sodium chicken broth. Add onion, tomato, and a squeeze of ½ a lime. Simmer for 15 minutes and then add cilantro leaves on top. Turkey Burgers (Jennie-O) Romaine Leafs Grilled Zucchini (just sprinkle with garlic pepper) Grilled mushrooms Toss salad with reduce cal dressing 1oz Grilled turkey burgers just put pepper and salt on them. Instead of using a bun roll up in romaine leafs and top with mushrooms. You can add mustard if you would like.

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