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 quinoa and Baked Lemon Chicken* for tomorrow's lunch. 1 slice whole- wheat toast with 1 Tbsp. peanut or almond butter and 1 small banana 2 frozen, low- fat sausage links, cooked according to directions and 1 apple 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, ¼ cup chopped tomatoes. Drizzle stuffed pita with balsamic vinegar. Side salad: 1½ cups spinach topped with ¼ cup chopped tomatoes and ¼ cup sliced cucumbers. Toss with Greek Marinade*. 1 ¼ cups strawberries baby carrots and 1 cup celery 2/3 cup cooked quinoa tossed with 2 servings of cooked Italian Vegetable Sauce* 1 medium boneless, skinless Baked Lemon Chicken Breast* (4 oz. cooked) Small tossed salad: 1 cup chopped romaine, ½ cup chopped tomato and ½ cucumber, tossed with balsamic vinegar and 1 tsp. extra virgin olive oil soymilk DAY 2 Prepare extra Brown Rice and Turkey Chili* for tomorrow's lunch. Heat 1, 4" frozen whole- wheat waffle and top with 2 Tbsp. peanut or almond butter. 6 oz. non- fat Greek yogurt topped with 1 small diced apple 3 slices turkey bacon, cooked according to directions Super Smoothie: ½ cup of non- fat milk or low- fat soymilk blended 1 Tbsp. whey protein powder, ¾ cup blueberries and ½ cup crushed ice 2/3 cup cold, cooked quinoa tossed with ½ cup finely chopped tomatoes, and ½ cup chopped cucumbers. Toss with 1 serving Greek Marinade*. 2 cups fresh spinach leaves topped with 1 small grated carrot and 1 small cooked boneless Baked Lemon Chicken Breast*, sliced (3 oz. cooked) 1 cup of canned low- fat, low- sodium Lentil Vegetable Soup, such as Amy s Kitchens with 1 raw carrot ½ cup cooked brown rice 1 serving Turkey Chili*. Top with 2 oz. shredded low- fat cheese. 1 ½ cups romaine lettuce, ½ cup chopped tomatoes, 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 butter DAY 3 Prepare extra pasta, Italian Vegetable 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 and topped with ¾ cup blueberries 1 hard- boiled egg 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave with 17 grapes 1 serving of Turkey Chili* over 1/3 cup brown rice and topped with 1 oz. shredded low- fat cheese 1 ½ cups chopped romaine tossed with ½ cup bell pepper, ½ cup grape tomatoes, chopped cilantro and a squeeze of lime juice 1 small pear 1 Kashi granola bar with 1 cup baby carrots and 1 cup celery sticks 1 cup cooked whole- wheat or brown rice pasta tossed with 2 servings Italian Vegetable Sauce*, 1 tsp. extra virgin olive oil and 1 oz. shredded low- fat cheese 3 Turkey Meatballs* soymilk Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 1
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 1 cup cubed melon milk or low- fat soy milk blended powder, 1 ¼ cups strawberries and ½ cup of crushed ice 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, 1 cup chopped cucumbers and 2 Tbsp. salsa 1 medium Baked Sweet Potato* a sprinkle of cinnamon 1 medium 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* (4 oz. fish cooked). 1 ½ cups, cooked broccoli and cauliflower, topped with 1 tsp. olive oil and a squeeze of fresh lemon juice yogurt sprinkled with cinnamon ¾ cup unsweetened whole grain cereal with 1 cup of non- fat milk or low- fat soymilk and ¾ cup blueberries 1 egg, hard- boiled or scrambled and cooked in microwave- safe bowl on high for 1 minute 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 2 thin slices of deli turkey, 1 slice low- fat cheese, 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 2/3 cup cooked brown rice Shrimp Stir- fry: In a non- stick fry pan, heat 1 tsp. canola oil over high heat. Stir- fry 1 cup julienned raw carrots, 1 cup chopped raw broccoli, ½ cup chopped raw mushrooms and ½ cup chopped raw bell peppers. When vegetables are almost tender, add 4 oz. of shelled, cooked shrimp (about 14 medium, 41-60 count shrimp). Cover with Asian Stir- fry Sauce* and heat through (about 2 minutes) or until sauce thickens. 2, 2 ½" graham crackers spread 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. shredded low- fat cheese 3 slices turkey bacon 1 small orange powder, 1 ¼ cup strawberries and ½ cup crushed ice 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 1 cup cooked long grain and wild rice Dijon Lime Salmon: Brush 1 medium, 1" thick salmon fillet with Dijon Lime Marinade* and bake in a foil lined baking dish at 350 for 15-20 minutes or until cooked through (4 oz. cooked). 1 cup steamed asparagus and ½ cup steamed sliced red bell peppers tossed with 1 tsp. of balsamic vinegar yogurt Combine ½ cup plain oatmeal with 2 Tbsp. peanut or almond butter and 1 cup of non- fat milk or low- fat soymilk. Top with 1 small diced apple and heat in microwave according to package directions. 1 hard- boiled egg 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 ½ a 6" pita, stuffed with 1 cup snap peas and 1 cup sliced carrot and drizzled with tamari sauce Stuff 3, 6" taco shells with: 8 oz. tofu stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime. Top with: ½ cup chopped raw tomatoes, 1 cup shredded romaine lettuce, 2 Tbsp. salsa and 1 oz. shredded low- fat cheese. 1 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
DAY 8 DAY 9 DAY 10 DAY 11 Make extra Baked Greek Chicken* and Long Grain and Wild Rice. 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. mixed with 1 cup cubed melon powder, 1 small banana and ½ cup crushed ice 1, 3- oz. can of tuna (packed in water), sprinkled with Lemon Seasoning* Serve atop 2 cups shredded romaine lettuce, 1 cup grated carrot, 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, 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, and 1 tsp. chopped garlic in 1 tsp. olive oil. Add a squeeze of fresh lemon juice. Top with 2 Tbsp. feta cheese. yogurt sprinkled with cinnamon mixed with ¼ cup low- fat granola and ¾ cup blueberries 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave 1 hard- boiled egg powder, 1 ¼ cups strawberries and ½ cup crushed ice Mix 1 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 Baked Greek Chicken Breast* (3 oz. cooked). 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. Top with 1 slice low- fat cheese. Side salad: 2 cups romaine lettuce, 1 cup grape tomatoes, 1 cup grated carrot and ½ cup garbanzo beans tossed with 2 Tbsp. light salad dressing 2, 2 ½" graham crackers with 1 ½ tsp. peanut butter Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 3 In a microwave- safe bowl, scramble 2 eggs sprinkled with Mediterranean Herb Blend*. 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. soy milk, straight or warmed with 1 cup melon cubes 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 Herb 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 medium tilapia fillet, cooked in an aluminum foil packet*. Fill foil packet with 2 servings of Veggie Salsa* (4 oz. cooked fish). yogurt topped with 1 Tbsp. chopped nuts Prepare extra Baked Lemon Chicken Breast* for tomorrow's lunch. Combine ½ cup plain oatmeal mixed with 1 cup 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 1 small banana spread with 1 Tbsp. peanut or almond butter with 1 small pear Stuff 1, 6" whole- wheat pita with 3 thin slices deli turkey, 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 1 Kashi granola bar with 1 cup broccoli florets and 1 cup baby carrots 2/3 cup cooked quinoa topped with 2 servings of Italian Vegetable Sauce* 1 medium Baked Lemon Chicken Breast* (4 oz. cooked) topped with 1 Tbsp. chopped nuts
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 ½ a grapefruit with ½ cup low- sodium, low- fat cottage cheese 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 8 oz. tofu in 1 serving of Asian Marinade*. Bake at 350 for 30-35 minutes, turning once halfway through cooking. 2/3 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 in 1 tsp. canola oil and 1 clove chopped garlic. 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 cottage cheese, 1 small apple, sliced 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 powder, 1 ¼ cups strawberries and ½ cup crushed ice 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, with 2 Tbsp. feta cheese. 17 small grapes 1 Kashi granola bar with 1 cup celery sticks and 1 cup chopped raw bell peppers 2/3 cup cooked brown rice Beef kebab: Skewer 4 small cubes 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 ¾ cup blueberries 1 cup of non- fat milk or low- fat with 17 grapes Stuff 1, 6" whole- wheat pita with 3 thin slices deli turkey, ½ cup sugar snap peas, ½ cup grated carrot and 1 cup shredded lettuce. Drizzle with low- sodium Tamari sauce. 1 ½ cups mixed celery and carrot sticks 1 small orange 1 Kashi granola bar with 1 cup bell pepper and 1 cup cucumber spears Stuff 3, 6" taco shells, with: 4 oz. cooked shrimp (about 14, 41-60 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 topped with 2 Tbsp. granola 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
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 You'll need these items throughout your program. Stock up now if you don't have them in your pantry! Beverages Coffee (optional) Herbal Tea (optional) Condiments Balsamic Vinegar Canola or Vegetable Oil Chocolate Syrup Dijon Mustard Extra Virgin Olive Oil Hot Sauce Ketchup (optional) 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 Quinoa Taco Shells (small, corn) 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 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 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 (Turkey or Pork) Vegetarian Sausage Patties Veggie Burgers Whole- wheat Waffles Grocery Dry Goods Canned Black Beans (1, 15- oz. can) 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
WEEK 1 SHOPPING LIST You ll need these perishable foods for your Week 1 meal plan! Dairy Non- fat flavored Greek Yogurt (3, 4- oz. cup) Non- fat plain Greek Yogurt (4, 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, 41-60 count) Frozen Salmon Fillet (1) Ground Turkey (93% Lean) - 2 lbs. Turkey Bacon (1 package) Produce Apples (5) 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 quart) Broccoli (2 small heads) Carrots (4 bags) Cauliflower (1 small head) Celery (3 bags) Cilantro (1 small bunch) Cucumbers (3 large) Grape Tomatoes (1 pint) Grapes (1 small bunch) Green Beans (2/3 lb.) Lemons (5-6) Limes (5-6) Melon (1 small) Mushrooms (1 lb.) Oranges (2) Parsley (1 small bunch) Pears (1) Romaine Lettuce (1 head) Spinach (2, 10- oz. bags) Strawberries (fresh or frozen) (2 quarts) Sugar Snap Peas (4, 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. cup) 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, 41-60 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) Bananas (2 small) Bean Sprouts (1 small carton) Bell Peppers, red and green (7-8) Blueberries (fresh or frozen) (1 pint) Broccoli (2 small heads) Carrots (2 bags) Cauliflower (1 small head) Celery (2 bags) Cilantro (1 small bunch) Cucumbers (1 large) Grape Tomatoes (1 pint) Grapefruit (1) Grapes (1 medium bunch) Lemons (6-7) Limes (2-3) Melon (1 small) Mushrooms (1 lb.) 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 quart) 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