FRESH &

SIMPLE
NUTRITION
BOOK
FEATURING THE EVERYDAY WEIGHT-LOSS PLAN &
7 DAY RAPID RESULTS PLAN.

Copyright 2014 Zumba Fitness LLC | Zumba and the Zumba logos
are trademarks of Zumba Fitness, LLC. Made in USA.
Z20.19.502.1
HUNGRY
FOR RESULTS?
LETS GET
COOKING
The Fresh & Simple Nutrition Book features two mouth-watering eating plans
The Everyday Weight-loss Plan & 7 Day Rapid Results Plan. The Rapid Results plan
is designed to be used in conjunction with Zumba DVDs and/or classes to help you
lose a pant or dress size in only seven days. You may want to use this plan when you
have a special event coming up, such as a wedding, class reunion or special vacation.

MIX AND MATCH:

Both eating plans are designed
to be flexible and easy-to-follow.
You choose whether to follow the
provided sample days exactly or
to use the Mix-and-Match Chart.
With the mix-and-match approach,
you can choose any breakfast, lunch
or dinner combination that you like
and still see amazing results.
Consult your physician before starting this or any other nutritional program.
 Zumba DVDs let you ditch the
workout and join the party. And
with the Zumba Rapid Results
eating plan, you get to ditch
the starvation diets and join the
wholesome, nutrient-packed,
low-calorie, delicious, 7-day
food-eating fiesta! These easy-
to-prepare recipes will fit into
your busy lifestyle while secretly
slimming down your waistline. All
you have to do is dance, eat and
lose the weight! It couldnt be
simpler. Each and every day will
include fruit, vegetables, whole
grains, lean protein and legumes,
which can help you look and feel
great.
*
While the meals are delicious
ALL NUTRITION and filling the Rapid Results
INFORMATION
IS CALCULATED plan is designed to be followed for
WITHOUT SALT. just seven days. After that, con-
tinue with the included Everyday
Weight-loss Plan, consisting of 10
more days of complete meals and
snacks to help you continue your
weight-loss journey over the long
term.
Achieving a healthy weight is ab-
solutely possible, but it does take
dedication and patience. While our
philosophy on food is based on bal-
anced nutrition, not calorie count-
ing, remember that to lose weight
you need to burn more calories
than you take in. And each of us is
unique. Your personal daily caloric
burn is based on your activity level,
age, gender and muscle mass.
During the 7-Day Rapid Results
plan, keeping your calorie intake
IMPORTANT: SINCE IT CONTAINS A MINIMUM LEVEL OF CALORIES, THE RAPID RESULTS
PLAN SHOULD NOT BE USED FOR MORE THAN 7 CONSECUTIVE DAYS. THE EVERYDAY
PLAN CAN HELP YOU LOSE AT A SAFE RATE OF ABOUT 1-2 POUNDS PER WEEK WHILE
GIVING YOU ALL THE ENERGY YOU NEED FOR YOUR ZUMBA WORKOUTS.
limited to a range of 1,200-1,300
per day for women and 1,400-1,600
per day for men is one way to help
achieve your desired results.
If you have already reached your
target weight, its still important
to monitor how much you are
eating because weight can easily
creep back on. During the Every-
day Weight-loss Plan, you dont
have to be as strict as you were
during the Rapid Results weight-
loss phase. Women should aim to
eat between 1,400-1,600 calories,
and men should aim for 1,800-
2,000 calories. While your specif-
ic number will vary based on the
variables mentioned previously,
sticking to these limits will help
you achieve your desired results.
Certainly, keeping track of your
calories is important when try-
ing to achieve results quickly, but
this plan doesnt focus on calorie-
counting for one very important
reason: We want to emphasize
the importance of eating a well-
rounded, healthy and delicious
diet every day. Our philosophy is
to eat clean. That means more
whole foods which are higher
in vitamins, minerals and fiber
and fewer processed foods.
Whole foods naturally provide us
with what our body needs while
making us feel fuller longer, more
energetic and ready to tackle that
next Zumba class!
7-DAY
RAPID
RESULTS
EATING
PLAN BREAKFAST LUNCH DINNER

DAY 1 Nutty
Apple Oatmeal
Charged Up
Caponata
Powerhouse
Portabella Tacos

DAY 2 Sweet
Potato Morning
VaVaVa
Shroom Sandwich
Charming
Cherry Quinoa

DAY 3 Hunka Hunka

Burnin Breakfast
Pulse
Pounding Quinoa
Muscle Building
Mash-Up

DAY 4 Pre-(Zumba)-
Party Oatmeal
Ginas
Tricolor Salad
Chicken Cha-cha-
cha Sandwich

DAY 5 Sunrise
Smoothie
Fruity Fiesta
Salad
Lively
Lentil Salad

DAY 6 Betos Amazing

Avocado Smoothie
Living La Vida
Lentils
Sweet
Samba Quinoa

DAY 7 Up-Beat Bumpin

Oatmeal
Souped-Up
Spinach Salad
Rockin
Eggplant Romesco

To increase the ease of this diet, for 45 minutes at 375F or a boil, lower to simmer and with 1 cups of water, bring to
prepare the following at the until tender.) cover. Cook for about 15 minutes a boil, lower to simmer and cover.
beginning of the week: Cook cup dry quinoa (Rinse or until water is absorbed.) Cook for about 30 minutes or
Bake 2 sweet potatoes thoroughly, put in saucepan Cook cup dry lentils (Rinse until water is absorbed.)
(Puncture with fork and bake with 1 cups of water, bring to thoroughly, put in saucepan

Note: All lunches and dinners can be served with an additional 2 cups of spinach or kale drizzled with vinegar or lemon.

7-Day Rapid Results Plan Daily Snack Allowance

24 almonds and 1 servings of fruit (medium apple, orange or pear, small banana, 1 cup berries, melon, grapes, etc.)
DAY 1 meals only: 975 calories
with almonds and fruit: 1135 calories

NUTTY APPLE
OATMEAL
Ingredients:
1 small apple (chopped)
1 tbsp. natural peanut
butter
cup oats
1-cup water
tsp. cinnamon

Directions:
Simply combine the
ingredients in a bowl,
microwave on high for 2
minutes, and enjoy.

Nutrition Content:
Calories: 326, Total Fat:
11g, Saturated Fat: 2g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat: 1g,
Cholesterol: 0mg, Sodium:
62mg, Carbohydrates:
49g, Fiber: 8g, Sugar: 17g,
Protein: 9.5g

CHARGED UP
CAPONATA
Ingredients:
2-cups eggplant (diced)
2 tsp. canola oil
1 tbsp. raisins
1 tbsp. pine nuts or other
chopped nut
12 grape tomatoes
(halved)
 of a medium onion
(diced)
1 garlic clove (minced)
3 oz. cod*
Directions:
Dice the eggplant into
1-inch pieces and steam
for about 7 minutes or
until tender. Heat the 1
tsp. oil over medium heat;
add the fish to the pan
and cook until opaque,
about 2-3 minutes on
each side. Set the fish
aside. Add remaining oil
to the pan and cook the
onion and garlic for 5
minutes stirring continu-
ously. If the mixture is too
dry add water 1 tbsp. at a
time to prevent scorch-
ing. Add the rest of the
ingredients to the pan and
cook over medium-low
heat for 10 minutes. Add
salt and pepper to taste.
Serve the fish along side
of the caponata.
Nutrition Content:
Calories: 334, Total Fat:
14g, Saturated Fat: 2g,
Polyunsaturated Fat: 3g,
Monounsaturated Fat:
5.5g, Cholesterol: 47mg,
Sodium: 73mg, Carbo-
hydrates: 30g, Fiber: 6g,
Sugar: 9g, Protein: 22g
*If you want to add a veg-
etarian source of protein,
substitute with -cup of
chickpeas.
POWERHOUSE
PORTABELLA TACOS
Ingredients:
2 corn tortillas
Sodium: 308mg, Carbo-
hydrates: 40g, Fiber: 4g,
1 portabella sliced Sugar: 2g, Protein: 7g
inch thick*
2 tbsp. mashed avocado *If you want to add a
3 tbsp. salsa (tomato non-vegetarian source of
salsa not black bean, protein, substitute with
mango, ect) 2 oz. of fish or chicken
1-cup spinach breast and use only 1 tsp.
2 tsp. canola oil of oil.
Directions:
Saut the mushroom in
oil over medium-high
heat on each side for
about 3-5 minutes or
until cooked through. Add
salt and pepper to taste.
Divide ingredients onto
each tortilla and enjoy.
Nutrition Content:
Calories: 315, Total Fat:
16g, Saturated Fat: 2g,
Polyunsaturated Fat: 2g,
Monounsaturated Fat:
10g, Cholesterol: 0mg,
DAY 2
SWEET POTATO
MORNING
Ingredients
(standard recipe):
1 cup fresh spinach
1 teaspoon canola oil
1 egg, beaten
1 baked sweet potato
  ounce low-
fat feta
Ingredients (vegan recipe):
2 cups fresh spinach
1 teaspoon canola oil
1 baked sweet potato
2 tablespoons walnuts,
chopped
Directions:
Saut the spinach with oil
(add egg, if desired). Com-
bine the flesh of the sweet
potato with all other ingre-
dients, add salt and pepper
to taste, and then put the
mixture back into the sweet
potato skin to serve.
Nutrition Content (standard):
Calories: 306, Total Fat:
11.5g, Saturated Fat: 3.5g,
Polyunsaturated Fat: 2g,
Monounsaturated Fat:
5g, Cholesterol: 191mg,
Sodium: 334m, Carbohy-
drates: 39g, Fiber: 6.5g,
meals only: 885/892 calories
with almonds and fruit: 1045/1052 calories
Sugar: 15.5g, Protein: 13g
Nutrition Content (vegan):
Calories: 313, Total Fat:
15g, Saturated Fat: 1.5g,
Polyunsaturated Fat: 9g,
Monounsaturated Fat:
4g, Cholesterol: 0mg,
Sodium: 113mg, Carbo-
hydrates: 42g, Fiber: 8g,
Sugar: 16g, Protein: 8g
 or chilled.
CHARMING CHERRY
QUINOA
Ingredients:
 2 ounces chicken breast
(boneless, skinless)*
 cup cooked quinoa
 1 tablespoon
pistachios
 2 tablespoons dried cher-
ries
 1 teaspoon extra virgin
olive oil
 2 teaspoons balsamic
vinegar
Directions:
Put the chicken breast in
a pot and cover with wa-
ter. Bring water to a boil,
then lower the heat so the
water is just barely sim-
mering. Let the chicken
cook for 5 minutes, turn
off the heat and cover
the pot. Let the chicken  2 tablespoons low-fat
sit in the hot water for feta (optional)
about 10 minutes or until
cooked through. Remove
 1 100-calorie, whole-
grain sandwich bun
chicken from the water  1 teaspoon balsamic
and blot off excess water. vinegar
Combine the remaining
ingredients in a bowl, and Directions:
add salt and pepper to Heat the oil in a pan and
taste. This can be served saut the mushroom over
warm, room temperature medium-high heat on each
side for about 3-5 minutes
or until cooked through.
Nutrition Content:
Calories: 357, Total Fat:
Add salt and pepper to
taste. Layer the ingredi-
12g, Saturated Fat: 1.5g, ents onto the sandwich
Polyunsaturated Fat: 1g, bun, and drizzle with
Monounsaturated Fat: balsamic vinegar.
3.5g Cholesterol: 35mg,
Sodium: 80mg, Carbohy- Nutrition Content:
drates: 44g, Fiber: 4.5g, Calories: 222, Total Fat:
Sugar: 10g, Protein: 21g 8g, Saturated Fat: 2g,
Polyunsaturated Fat: 0.5g,
*To use a vegetarian source Monounsaturated Fat:
of protein, substitute with 3g Cholesterol: 7.5mg,
cup of edamame. Sodium: 391mg, Carbo-
hydrates: 31g, Fiber: 8g,
 Sugar: 4g, Protein: 12g
VAVAVASHROOM
SANDWICH
Ingredients:
1 teaspoon canola oil
1 portabella mushroom
5-10 baby spinach leaves
 2 tablespoons mashed
avocado
DAY 3 meals only: 884/913 calories
with almonds and fruit: 1044/1073 calories

HUNKA HUNKA MUSCLE-BUILDING

BURNING
BREAKFAST
Ingredients:
1 tablespoon peanut
butter
2 slices whole-grain
bread, toasted
1 small sliced banana
Directions:
Spread peanut butter on
toasted bread. Top with
sliced banana. Serve
open-faced or make into
a sandwich.
Nutrition Content:
Calories: 349, Total Fat:
12g, Saturated Fat: 2g,
Polyunsaturated Fat: 2g,
Monounsaturated Fat: 1g
Cholesterol: 0mg, Sodium:
277mg, Carbohydrates:
53g, Fiber: 7, Sugar: 13g,
Protein 10g
 bowl. Add salt and pepper
1 teaspoon extra virgin
PULSE-POUNDING
2 teaspoons balsamic
QUINOA
MASH-UP
Ingredients:
1 teaspoon canola oil
4 ounces chicken breast
(boneless, skinless)*
1 cup fresh spinach
1 medium baked sweet
potato
 ounce light feta (or
substitute an extra tea-
spoon of oil)
Directions:
Heat oil in a saut pan
over medium heat. Add
the chicken to the pan and
cover. Allow chicken to
cook about 4 minutes and
then flip over and cover for
another 3-4 minutes until
cooked through. Set the
chicken aside and add the
spinach to the pan. Saut
the spinach until wilted.
Cut the chicken into cubes.
Scoop out flesh of sweet
potato and mix all the
ingredients together in a
Nutrition Content:
to taste. Place the mash-
olive oil
Calories: 232, Total Fat:
10g, Saturated Fat: 1g,
up back into the sweet
vinegar Polyunsaturated Fat: 2g,
Monounsaturated Fat: 6g
potato skin and serve.

Nutrition Content (stan-

Ingredients: Directions: Cholesterol: 0mg, Sodium: dard recipe):
 cup quinoa Combine the ingredients 11mg, Carbohydrates: Calories: 303, Total Fat:
8 almonds, chopped in a bowl and add salt and 30g, Fiber: 4g, Sugar: 3g, 8g, Saturated Fat: 1g,
2 tablespoons pome- pepper to taste. Protein: 6.5g Polyunsaturated Fat: 2g,
granate arils Monounsaturated Fat:
3.5g Cholesterol: 70mg,
Sodium: 125mg, Carbo-
hydrates: 25g, Fiber: 4.5g,
Sugar 10g, Protein: 29g

Nutrition Content (with

olive oil substitute):
Calories: 332, Total Fat:
11g, Saturated Fat: 1g,
Polyunsaturated Fat: 3.5g
Monounsaturated Fat:
5.5g, Cholesterol: 0mg,
Sodium: 303mg, Carbo-
hydrates: 52g, Fiber: 10g
Sugar: 10g, Protein: 9g

*To use a vegetarian source

of protein, substitute with
cup of chickpeas.
DAY 4 meals only: 833/842 calories
with almonds and fruit: 993/1002 calories

PRE-(ZUMBA)-
PARTY OATMEAL
Ingredients:
 cup oats
1 cup water
2 tablespoons dried
cherries, chopped
1 small pear, diced
 1 tablespoon walnuts,
chopped
 teaspoon cinnamon

Directions:
Combine all ingredients
into a bowl and cook in
the microwave on high
for 2 minutes (or until
thoroughly cooked).

Nutrition Content:
Calories: 316, Total Fat:
8g, Saturated Fat: 1g,
Polyunsaturated Fat: 4.5g,
Monounsaturated Fat: 2g
Cholesterol: 0mg, Sodium:
5mg, Carbohydrates:
58.5g, Fiber: 8.5g, Sugar:
22g, Protein: 7g

GINAS Cholesterol: 0mg, Sodium:

TRICOLOR SALAD
Ingredients:
 cup edamame  water is just barely sim-
(shelled)
 cup corn kernels CHICKEN CHA-CHA-
1 teaspoon extra virgin
olive oil
2 teaspoons fresh lime or
lemon juice
5 cherry tomatoes, halved
Directions:
Defrost the edamame and
corn, if frozen. Combine
all ingredients into a bowl
and add salt and pepper
to taste.
Nutrition Content:
Calories: 231, Total Fat:
8g, Saturated Fat: 1g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat: 3g,
34mg, Carbohydrates: 32g,
Directions:
Put chicken breast in a
Fiber: 7g,
Sugar 6g, Protein: 11.5g
pot and cover with water.
Bring water to a boil, and
lower the heat so the
mering. Let chicken cook
for 7 minutes, turn off the
heat and cover the pot. Let
CH SANDWICH the chicken sit in the hot
water for 10-15 minutes
Ingredients: or until cooked through.
3-ounces chicken breast Remove chicken from the
(boneless, skinless)* water and blot off excess
 cup snap peas water and dice into -inch
2 tablespoons chopped pieces. Combine all of the
carrots ingredients (except the
1 teaspoon plain yogurt sandwich bun) in a bowl.
(can substitute 1 tea- Add salt and pepper to
spoon extra virgin taste. Spread the mixture
olive oil) onto the sandwich bun.
2 tablespoons dried This makes more salad
cherries than can fit on the sandwich
1 100-calorie whole- bun, so bring a fork to enjoy
grain sandwich bun the extra.
Nutrition Content
(standard recipe):
Calories: 286, Total Fat:
3.5g, Saturated Fat: 1g,
Polyunsaturated Fat: 0.5g,
Monounsaturated Fat:
0.5g, Cholesterol: 54mg,
Sodium: 241mg, Carbo-
hydrates: 40g, Fiber: 7g,
Sugar: 14.5g, Protein:
15.5g
Nutrition Content
(with chickpeas and
olive oil substitute):
Calories: 295, Total Fat:
6g, Saturated Fat: 1g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat: 3g,
Cholesterol: 0mg, Sodium:
400mg, Carbohydrates:
55g, Fiber 10g, Sugar: 13g,
Protein 9g
*For a vegetarian source
of protein, substitute with
-cup of firm tofu.
DAY 5 meals only: 903 calories
with almonds and fruit: 1063 calories

FRUITY FIESTA LIVELY LENTIL

SALAD
Ingredients:
 2 ounces mahi-mahi 1 teaspoon extra virgin
or other firm
white fish*
 2 cups spinach
 1 clementine or
orange
12 pistachios or 6
chopped almonds
 cup grapes,
halved
1 teaspoon extra virgin Combine the oil, mustard
olive oil
2 teaspoons vinegar or Separately combine the
lemon juice
Directions:
Using a knife, cut di-
agonal slits into the fish.
Do not cut all the way
through the fish. Fill a
saucepan 2/3 with water
and heat over medium.
Do not bring to a boil. Add
fish and let cook for 3-5
minutes or until cooked
through. Remove fish
from the water and blot
off excess water. Combine
all ingredients in a bowl,
then add salt and pepper
to taste. Combine the re-
maining ingredients and
serve fish on top.
SALAD
Ingredients:
olive oil
1 teaspoon mustard
1 tablespoon lemon juice
1 cup cooked lentils
cup carrots, chopped
cup peppers, chopped
2 cups spinach
Directions:
and lemon juice in a bowl.
lentils, carrots and pep-
pers, and then pour the
dressing on top. Add salt
and pepper to taste. Serve
with the lentils on top of a
bed of spinach.
Nutrition Content:
Calories: 311, Total Fat:
6g, Saturated Fat: 1g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat:
3.5g Cholesterol: 0mg,
Sodium: 156mg, Carbohy-
drates: 47.5g, Fiber: 18.5g,
Sugar: 2g, Protein: 20g

SUNRISE smoothie will have
texture from the
SMOOTHIE pomegranate arils.
Nutrition Content:
Calories: 245, Total Fat:
11g, Saturated Fat: 1.5g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat:
3.5g Cholesterol: 53mg,
Sodium: 189mg, Carbo-
hydrates: 23g, Fiber: 4g,
Sugar: 16g, Protein: 19g

Ingredients: Nutrition Content: *If you want to use a

2 cups frozen mango Calories: 347, Total Fat: vegetarian source of
  cup fresh 1g, Saturated Fat: 0g, protein, substitute with
pomegranate arils Polyunsaturated Fat: 0g, cup of chickpeas.
10 ounces coconut water Monounsaturated Fat: 0g
Cholesterol: 0mg, Sodium:
Directions: 42mg, Carbohydrates:
Place all ingredients 86g, Fiber 11g, Sugar: 72g,
into a blender, and blend Protein: 3g
until fairly smooth. The
DAY 6 meals only: 945 calories
with almonds and fruit: 1105 calories

Sodium: 32mg, Carbo- 1 teaspoon extra virgin Nutrition Content:

BETOS AMAZING
AVOCADO SMOOTHIE
Ingredients:
of an avocado
1 cup spinach or kale
1 cup frozen mixed berries
1 banana
10 ounces coconut water
Directions:
Place all ingredients into
a blender, and blend until
smooth. The smoothie
will have texture from the
frozen mixed berries.
Nutrition Content:
Calories: 315, Total Fat:
6.5g, Saturated Fat: 1g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat: 3.5g
Cholesterol: 0mg, Sodium:
84mg, Carbohydrates: 65g,
Fiber: 15g, Sugar: 33g,
Protein: 4g
hydrates: 49g, Fiber: 7g, olive oil Calories: 306, Total Fat:
Sugar: 5g, Protein: 11g 1 tablespoon lemon juice
 cup cooked lentils
16g, Saturated Fat: 1g,
Polyunsaturated Fat: 2g,
 Monounsaturated Fat: 6g
Directions: Cholesterol: 0mg, Sodium:
LIVING THE GOOD Heat the canola oil in a
saut pan over medium
27mg, Carbohydrates:
22g, Fiber: 8.5g, Sugar: 1g,
LIFE LENTILS heat. Cook the salmon for Protein: 20.5g
2 minutes on each side.
Ingredients: While the salmon is cook- *To make this completely
1 teaspoon canola oil ing, combine the remain- vegetarian, substitute
2 ounces wild salmon* ing ingredients in a bowl, cup lentils.
2 tablespoons carrots, and add salt and pepper to
chopped taste. Serve the salmon on
2 tablespoons celery, top of the lentils.
chopped
1 tablespoon parsley,
chopped

SWEET SAMBA
QUINOA
Ingredients:
 cup sweet potato, diced
 cup cooked quinoa
 bell pepper, chopped
1 cup spinach
2 tablespoons fresh-
squeezed orange juice
5 almonds, chopped
1 teaspoons extra
virgin olive oil

Directions:
Steam or boil the sweet
potatoes until tender,
about 5 minutes. Combine
all of the ingredients in a
bowl, then add salt and
pepper to taste.

Nutrition Content:
Calories: 324, Total Fat:
10.5g, Saturated Fat:
1g, Polyunsaturated Fat:
1.5g, Monounsaturated
Fat: 5g Cholesterol: 0mg,
DAY 7 meals only: 875 calories
with almonds and fruit: 1035 calories

UP-BEAT BUMPIN
OATMEAL
Ingredients:
 cup rolled oats
1 cup water
2 tablespoons packed
raisins
2 tablespoons walnuts,
chopped
 teaspoon cinnamon

Directions:
Combine all ingredients in
a microwave-safe bowl, and
heat on high for 2 minutes.

Nutrition Content:
Calories: 310, Total Fat:
13g, Saturated Fat: 1.5g,
Polyunsaturated Fat: 8g,
Monounsaturated Fat:
2.5g Cholesterol: 0mg,
Sodium: 3mg, Carbohy-
drates: 45g, Fiber: 6g,
Sugar: 15g, Protein: 8g

SOUPED-UP SPINACH
SALAD
Ingredients: hydrates: 17.5g, Fiber: 5g, Directions: Serve with the salmon on
2 cups spinach Sugar: 11g, Protein: 10g Steam the eggplant for top of the eggplant, then
1 hard-boiled egg, about 7 minutes or until drizzle with sauce.
chopped* *To use a vegetarian source tender. Heat a saut pan
8 almonds, chopped of protein, substitute with over medium heat, and Nutrition Content:
 of an apple, diced cup of firm tofu or cup then add onions and garlic Calories: 331, Total Fat:
1 teaspoon extra virgin of chickpeas. with enough water to al- 20.5g, Saturated Fat: .5g,
olive oil most cover them. Cook the Polyunsaturated Fat: 1.5g,
2 teaspoons vinegar or  mixture until the onions Monounsaturated Fat: 3g
lemon juice and garlic are translucent, Cholesterol: 0mg, Sodium:

Directions: ROCKIN EGGPLANT about 7 minutes. If the

Put all of the ingredients
together in a bowl, toss,
then add salt and pepper
to taste.
Nutrition Content:
Calories: 234, Total Fat:
15g, Saturated Fat: 2.5g,
Polyunsaturated Fat: 3g,
Monounsaturated Fat:
8g Cholesterol: 186mg,
Sodium: 110mg, Carbo-
pan dries out, add water
12mg, Carbohydrates:
23g, Fiber: 8.5g, Sugar: 6g,
ROMESCO 1 tablespoon at a time to Protein: 23.5g
prevent scorching. Com-
Ingredients: bine the almonds, pepper, *If you want to add a
2 cups eggplant, cubed onion and garlic into a vegetarian source of
 medium onion, blender and puree until protein, substitute with
chopped smooth. Add water to thin -cup of chickpeas.
1 garlic clove, chopped the mixture to the con-
 10 almonds sistency of a thick sauce.
1 roasted bell pepper, Heat the oil over medium
chopped heat, add the salmon to
1 teaspoon canola oil the pan and cook for 2-3
3 ounces wild salmon* minutes on each side.
 EVERYDAY
WEIGHT-LOSS PLAN
BREAKFAST LUNCH DINNER SNACKS*
DAY 1 Bonanza Kicking Flamenco Dancers Crispy Kale
Breakfast Bowl Quesadillas Fish Delight Chips

DAY 2 Hip-Shakin Toe-Tapping Belly-Dancing Rock & Roll

Hash Tomato Pie Bean Cakes Roasted Chickpeas

DAY 3 Reggaeton PB&J Body-Slimming Salsaton Doing the Twist

Wrap-Up White Bean Soup Stir-Fry Tortilla Chips

DAY 4 Shimmy-Shimmy Waist-Whittling Spring Pasta Breakdancing

(Mango) Shake Wrap Shuffle Bean Dip

DAY 5 Powerhouse Hearty Chili Spaghetti Squash Electric Slide

Pineapple Shake Celebration Bolognese Edamame Hummus

DAY 6 Plucky Peach Chestnut & Pump Up Your Rumba Roasted

Smoothie Fennel Soup Mussels Eggplant Dip

DAY 7 Anytime PB&J Leg-Liftin Heart-Healthy Boogie-Woogie

Smoothie Lettuce Wraps Vegetable Lasagna Beet Chips

DAY 8 Pumpkin Bhangra Samba Lovers Conga

Quinoa Bakers Dancers Sweet Potato Roasted
Delight (Salmon) Burger PB Stew Cauliflower

DAY 9 Ageless The Shrimp Merengue Funkadelic

Applesauce Bruschetta Movers (Lentil) Squash Fries
Quinoa Bake Stomp Meatloaf

DAY 10 Do the Tango Palate-Pleasing Baked Two-Steppin

(Breakfast) Tacos Pasta Salad Stomp Cod Bliss Tuna Salad

* Have two snacks a day. One between breakfast and lunch, and the other between lunch and dinner.
DAY 1
BONANZA
BREAKFAST BOWL
Ingredients:
3 teaspoons canola oil
cup onions, chopped cook, stirring con-
 cup red bell peppers, tinuously, for another 3
chopped
1 cup potatoes, diced
2 cups kale, chopped
1 egg and 2 egg whites*
Directions:
Heat the oil in a saut pan
over medium heat. Add
KICKING
QUESADILLAS
Ingredients:
2 teaspoons canola oil or
coconut oil
medium onion, sliced through and set aside.
bell pepper, sliced Spread the cream cheese
teaspoon cumin on 1 tortilla and avocado
3 ounces chicken breast,
cubed*
1 tablespoon low-fat
cream cheese
1 tablespoon avocado,
mashed
4 corn tortillas
3 tablespoons salsa
Directions:
Heat 1 teaspoon of oil in
a saut pan over medium
heat. Add the onions and
cook for 5 minutes. Add
the peppers, and cook for
meals only: 1220 calories
with Crispy Kale Chips: 1372 calories
the onions and peppers,
and cook until softened,
about 5 minutes. Add
potatoes, cover the pan
and cook another 5-7
minutes. Add kale and
Polyunsaturated Fat: 2g,
Monounsaturated Fat:
minutes or until wilted.
Crack the eggs directly
on top of the mixture,
and cover until cooked to
desired temperature. If
youre omitting the eggs,
add crumbled tofu as a
substitution and stir until
another 3 minutes and
set aside. Sprinkle the
cumin on the chicken.
Add the remaining oil
to the pan, and cook
the chicken for about 5
minutes or until cooked
hydrates: 54.4g, Fiber: 4g,
Sugar: 4g, Protein: 18g
on the remaining tortilla.
Place the tortilla with
the cream cheese in the
pan, top with onions,
peppers and chicken, and
top with the remaining
tortilla. Cook for 1-2
minutes until quesadilla
browns slightly, then
carefully flip over to toast
the other side. Cut into
quarters and serve with
salsa.
cooked. Add salt and pep-
per to taste.
Nutrition Content:
Calories: 403, Total Fat:
15g, Saturated Fat: 9.5g,
 red bell pepper, sliced
2.5g Cholesterol: 186mg,
Sodium: 265mg, Carbo-
hydrates: 49g, Fiber: 10g,
Sugar: 5.5g, Protein: 21.5g
*To make vegetarian, substi-
tute with cup of firm tofu,
crumbled, in place of eggs.
Nutrition Content:
Calories: 346, Total Fat:
10g, Saturated Fat: 5.5g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat:
3.5g Cholesterol: 43mg,
Sodium: 373mg, Carbo-
22g, Saturated Fat: 1.5g,
Polyunsaturated Fat: 6g,
Monounsaturated Fat:
*To make vegetarian,
substitute with 2 ounces of
firm tofu.

FLAMENCO DANCERS
FISH DELIGHT
Ingredients:
3 teaspoons canola oil,
divided
2 teaspoons balsamic
vinegar
 zucchini, sliced
-inch thick
 yellow squash, sliced
-inch thick
 red onion, sliced
-inch thick
-inch thick
10 almonds,
chopped
6 ounces cod or other
white fish*
 teaspoon paprika
 teaspoon dried
thyme
Directions:
Preheat oven to 400F.
Mix together 2 teaspoons
of oil and vinegar. Toss
vegetables in the oil
mixture until well coated.
Place on a baking sheet,
and roast for 15-20 min-
utes until softened and
browned on the edges.
Toss almonds with the
vegetables. Heat the
remaining oil in a pan
over medium-high heat.
Sprinkle fish or tofu with
paprika and thyme. Cook
fish or tofu until browned
on each side (about 2-5
minutes each side). Add
salt and pepper to taste.
Serve fish or tofu on top
of vegetables.
Nutrition Content:
Calories: 471, Total Fat:
12g Cholesterol: 94mg,
Sodium: 143mg, Carbo-
hydrates: 26g, Fiber: 8g,
Sugar: 9g, Protein: 44g
*To make vegetarian,
substitute with 6 ounces of
firm tofu.
DAY 2 meals only: 1229 calories
Roasted Chickpeas: 1391 calories
divided
HIP-SHAKIN HASH   medium onion,
chopped 1 clove of gar-
Ingredients: lic, thinly sliced
 2 teaspoons canola 1 whole-wheat pita
oil, divided (6 inch)
cup onion, diced Grated Parmesan
cup potatoes, diced cheese (optional)
 1 ounce ground 2 cups spinach
chicken or turkey  cup shredded or diced
(97% lean)* carrots
1 cup spinach cup cucumbers
1 egg, beaten*** 1 tablespoon vinegar
Dried oregano
Directions:
Heat 1 teaspoon of oil Directions:
in a saut pan over Preheat the oven to 450F.
medium heat. Add the Cut the tomatoes into
onion and potato, cook quarters, and toss with
for 7 minutes (add water 1 teaspoon of oil. Put
1 tablespoon at a time on a baking sheet, and
to prevent scorching). roast for 20-25 min- Sodium: 297mg, Carbo- tablespoons of the beans
Set aside, and add the utes or until wilted and hydrates: 55g, Fiber: 9g, into a food processer.
remaining oil to the pan. lightly browned. While Sugar: 10g, Protein: 10g Blend the mixture until it
Add ground chicken or the tomatoes are roast- is almost smooth. Transfer
turkey to the pan, and ing, heat 1 teaspoon of  the mixture to a bowl,
saut until browned, oil in the saut pan over and mix in 4 tablespoons
about 3 minutes. Add the
spinach, potato mixture
medium heat, and add the
onions and garlic. Cook BELLY-DANCING of the breadcrumbs and
the remaining beans. Add
and egg, and mix until
cooked through.
for 5 minutes, continu-
ously stirring. Add water
BEAN CAKES salt and pepper to taste.
Put the flour, milk and
to the pan, and continue Ingredients: remaining breadcrumbs
Nutrition Content: cooking the onions until 3 teaspoons canola oil into three separate dishes.
Calories: 242, Total Fat: soft, about 5 minutes.  small onion, chopped Form the bean mixture into
14g, Saturated Fat: 2g, Add water as necessary 2 garlic cloves, minced 3 patties, and dip them in
Polyunsaturated Fat: 3.5g, to prevent scorching. Re-  teaspoon cumin flour first, then milk, then
Monounsaturated Fat: move the tomatoes from  teaspoon chili powder breadcrumbs. Heat 2 tea-
7g Cholesterol: 204mg, the oven, and puree to a Dash cayenne (optional) spoons of oil in a saut pan
Sodium: 163mg, Carbo- chunky consistency. Stir  cup cannellini beans over medium-high heat,
hydrates: 10g, Fiber: 3g, the onion mixture into the (drained and rinsed), and sear the patties for 1
Sugar: 1.5g, Protein: 15g tomatoes. Add salt and divided minute on each side. Then
pepper to taste. Spread  cup whole-grain finish cooking the patties
*To make vegetarian, on pita bread, and sprin- breadcrumbs, divided in the oven for 10 minutes.
substitute chicken or tur- kle Parmesan cheese 2 tablespoons whole-
key with 1 ounce of black on top. Bake in the oven wheat or other whole- Nutrition Content:
beans and substitute egg for about 5 minutes until grain flour Calories: 562, Total Fat:
with cup of crumbled the pita is warmed and 2 tablespoons skim milk, 17g, Saturated Fat: 1.5g,
firm tofu. slightly crisp. Toss cu- almond milk, soy milk or Polyunsaturated Fat: 5g,
cumber, carrots, spinach, other plain milk product Monounsaturated Fat:
 vinegar and remaining oil. 8g Cholesterol: 0mg,
Serve salad on top of the Directions: Sodium: 525mg, Carbo-
TOE-TAPPING tomato pie. Preheat the oven to 375F. hydrates: 81g, Fiber: 15g,
TOMATO PIE Nutrition Content:
Add 1 teaspoon of oil to a
saut pan over medium
Sugar: 7.5g, Protein: 21g

Calories: 425, Total Fat: heat. Saut the onions and

Ingredients: 20g, Saturated Fat: 1.5g, garlic until softened. Add
2 medium tomatoes or Polyunsaturated Fat: 6.5g, the spices, and cook for 1
10-15 grape tomatoes Monounsaturated Fat: additional minute. Put the
4teaspoons canola oil, 10.5g Cholesterol: 0mg, onion mixture and all but 3
DAY 3
REGGAETON PB&J
WRAP-UP
Ingredients:
  cup grapes
 teaspoon canola oil
  cup water
  teaspoon cinnamon
  cup whole-grain quinoa
or a whole-grain flour
 2 tablespoons natural nut
butter (almond, peanut,
cashew butter)
Directions:
Preheat the oven to 450F.
Toss the grapes with oil,
and spread on a baking
sheet. Bake for 15 minutes
or until the grapes appear
shriveled. While grapes are
roasting, combine water,
cinnamon and flour in a
bowl. Heat the saut pan
over medium-low heat.
Spray with cooking spray,
and ladle in cup of the
batter. Spread batter thinly
in the pan, and cook for 2
minutes or until the edges
meals only: 1210 calories
with Doing the Twist tortilla chips: 1370 calories
are dry. Flip and cook
for another 2 minutes or
until it is cooked through.
Spread the peanut butter
on a tortilla, and top with
the grapes. Fold the tortilla
in half and serve.
Nutrition Content:
Calories: 446, Total Fat:
21g, Saturated Fat: 3g,
Polyunsaturated Fat: 1.5g,
Monounsaturated Fat: 2.5g
Cholesterol: 0mg, Sodium:
64mg, Carbohydrates: 51g,
Fiber: 7g, Sugar: 15.5g,
Protein: 13g
 low heat for 20 minutes.
BODY-SLIMMING
WHITE BEAN SOUP
Ingredients:
 1 tablespoon canola oil
 1 carrot, chopped
  medium onion, Polyunsaturated Fat: 5g,
chopped
 1 celery rib, chopped
 1 teaspoon tomato paste
 2 cups kale 34g, Fiber: 10g, Sugar: 9g,
 1 bay leaf Protein: 14g
3 cups water or stock
  cup white beans 
(drained and rinsed)
Directions:
SALSATON STIR-FRY
Heat the oil over medium
Ingredients:
heat in a saut pan. Add
1 tablespoon canola oil
the carrots, onions and
1 teaspoon ginger, grated
celery, stir occasionally
1 garlic clove, minced
and saut until softened,
3 ounces chicken breast
about 10 minutes. Add
strips*
the tomato paste, and
1 cup broccoli florets
stir to combine. Cook for
1 cup snow peas
5 minutes. Add the kale,
1 cup mushrooms, sliced
bay leaf and stock or wa-
1 cup bell pepper, sliced
ter. Cook over medium-
 cup water chestnuts
 2 teaspoons low-sodium
Add the white beans, and
soy sauce
cook for another 3 min-
utes. Add salt and pepper
 2 tablespoons scallions,
to taste.
chopped
 cup cooked brown rice
Nutrition Content:
Directions:
Calories: 274, Total Fat:
Heat 1 teaspoon of oil
14g, Saturated Fat: 1.5g,
over medium-low heat in
a wok or saut pan. Cook
Monounsaturated Fat: 7.5g
the ginger and garlic until
Cholesterol: 0mg, Sodium:
fragrant, about 2 minutes.
321mg, Carbohydrates:
Raise heat to medium, and
add the chicken or tofu.
Saut until cooked through,
about 5 minutes, and set
aside. Add remaining oil
and broccoli to the pan.
Cook 3 more minutes and
then add the snow peas,
mushrooms and peppers.
Cook for another 3 minutes.
Add water chestnuts and
chicken to the pan, and top
with soy sauce. Toss well
to combine. Serve on top of
brown rice.
Nutrition Content:
Calories: 490, Total Fat:
18g, Saturated Fat: 2g,
Polyunsaturated Fat: 4.5g,
Monounsaturated Fat:
8.5g Cholesterol: 53mg,
Sodium: 466mg, Carbo-
hydrates: 52g, Fiber: 12g,
Sugar: 11.5g, Protein: 31g
*To make vegetarian,
substitute with 3 ounces of
firm tofu.
DAY 4 meals only: 1236 calories
with Breakdancing Bean Dip: 1343 calories
SHIMMY-SHIMMY WAIST-WHITTLING
(MANGO) SHAKE WRAP
Ingredients: Ingredients:
2 cups frozen mango cup chickpeas Add salt and pepper to taste.
2 cups carrots, 3 sun-dried tomatoes
coarsely chopped (rehydrated in 2 table-
4 ounces light spoons hot water)
coconut milk 1 teaspoon canola oil
4 ounces coconut 2 ounces white fish*
water 1 tablespoon vinegar or
2 tablespoons lemon juice
flaxseed 2 cups lettuce or spinach
1 tablespoon walnuts,
Directions: chopped
Combine all of the ingre- 1 tablespoon dried
dients in a blender, and cherries
blend until smooth. 1 whole-wheat tortilla
Nutrition Content: Directions:
Calories: 460, Total Fat: Puree the chickpeas and
7g, Saturated Fat: 2g, sun-dried tomatoes with
Polyunsaturated Fat: 0g, the water until they have the
Monounsaturated Fat: consistency of hummus. Add
0g Cholesterol: 0mg, water to thin, if necessary.
Sodium: 222mg, Carbo- Heat the oil in a pan over
hydrates: 97g, Fiber: 17g, medium heat. Add the fish
Sugar: 72g, Protein: 8g or tofu, and cook for about
3 minutes on each side or
until cooked through. Spread
the chickpea puree on the
tortilla, top with spinach and
fish. Add remaining toppings.
asparagus and onions,
Fold the ends of the wrap in
toward the middle and roll up.
Nutrition Content:
Calories: 401, Total Fat:
15g, Saturated Fat: 3g,
Polyunsaturated Fat: 5g,
Monounsaturated Fat:
4g Cholesterol: 31mg,
Sodium: 391mg, Carbo-
hydrates: 46g, Fiber: 7g,
Sugar: 7.5g, Protein: 22g
*To make vegetarian,
substitute with 2 ounces
of firm tofu.
SPRING PASTA
SHUFFLE
Ingredients:
2 teaspoons canola oil
1 garlic clove, minced
2 ounces whole-grain
pasta (dry)
5 grape tomatoes,
halved
3 asparagus spears, cut
into 1-inch pieces
2 spring onions, cut into
1-inch pieces
 cup peas (fresh or
frozen)
Parmesan cheese
(optional)
Directions:
Put a large pot of water
on to boil. Heat oil in a
saut pan over medium-
low heat, and cook garlic
until lightly browned. Put
pasta in the boiling wa-
ter, and cook for 1 minute
less than recommended
on the box; reserve pasta
liquid. Increase saut
pans heat to medium,
and add the tomatoes
and cook until blistered,
about 5 minutes. Add the
and cook for another 3
minutes. Add the pasta,
peas and cup pasta
water to the saut pan.
Toss well to combine.
Add salt and pepper to
taste. Top with Parmesan
cheese, if desired.
Nutrition Content:
Calories: 375, Total Fat:
11g, Saturated Fat: 1g,
Polyunsaturated Fat: 3g,
Monounsaturated Fat:
5g Cholesterol: 0mg,
Sodium: 48mg, Carbohy-
drates: 58g, Fiber: 11.5g,
Sugar: 8g, Protein: 11g
DAY 5 meals only: 1215 calories
with Electric Slide Edamame Hummus: 1324 calories
POWERHOUSE HEARTY CHILI
PINEAPPLE SHAKE CELEBRATION
Ingredients: Serves 4
 of an avocado Ingredients:
2 cups frozen pineapple 1 tablespoon canola oil
16 ounces coconut water  medium onion,
2 cups spinach or kale chopped
1 bay leaf
Directions:  teaspoon ground cumin
Combine all ingredients in 1 tablespoon dried
a blender, and blend until oregano
smooth. 1 celery stalk, diced
1 red bell pepper, diced
Nutrition Content: 2 garlic cloves
Calories: 371, Total Fat: 1 sweet potato, diced
12g, Saturated Fat: 2g, 1 28-ounce can of whole
Polyunsaturated Fat: peeled tomatoes, crushed
1.5g, Monounsaturated  cup water
Fat: 7g, Cholesterol: 1 15-ounce can of kidney
0mg, Sodium: 131mg, beans (rinsed and drained)
Carbohydrates: 66.5g, 1 15-ounce can of chick-
Fiber: 10.5g, Sugar: 48g, peas
Protein: 4.5g 2 tablespoons chili powder
2 teaspoons ground
pepper
1 teaspoon cayenne
(optional)
1 cup frozen corn kernels
Directions:
Heat the oil in a large pot
over medium heat. Add
the onion, and cook until
softened, about 5 minutes.
Add the bay leaf, cumin,
oregano, celery, pepper,
garlic, sweet potatoes and
cup of water. Cook until
the vegetables are tender,
stirring occasionally, about 8
minutes. Add the tomatoes
to the pot. Fill the empty
tomato can with water and
add to the pot. Add the
beans, chickpeas, chili pow-
der, pepper and cayenne, if
desired. Bring the mixture
to a boil, then reduce it to a
simmer and continue cook-
ing for 30 minutes. Add the
corn, and continue cooking
for 5 more minutes. Add salt
and pepper to taste.
Nutrition Content:
Calories: 395, Total Fat:
6g, Saturated Fat: .5g
Polyunsaturated Fat: 2g,
Monounsaturated Fat:
2.5g Cholesterol: 0mg,
Sodium: 494mg, Carbo-
hydrates: 70g, Fiber: 15g,
Sugar: 7g, Protein: 16g
 12.5g, Saturated Fat: .5g,
SPAGHETTI SQUASH
BOLOGNESE
Ingredients:
 small spaghetti
squash (seeds discarded)
2 teaspoons canola oil
2 ounces ground turkey
(97% lean)*
 medium onion,
chopped
1 garlic clove, minced
1 small celery stalk,
chopped
1 small carrot, chopped
1 tablespoon tomato paste
 cup water
 cup low-sodium diced
canned tomatoes
2 tablespoons parsley,
chopped
Parmesan cheese (op-
tional)
Directions:
Preheat the oven to 375F.
Put the spaghetti squash
cut-side down on a parch-
ment-paper lined or lightly
sprayed baking sheet, and
bake until tender, about
35-45 minutes. Heat 1
teaspoon of oil in a pan over
medium-high heat. Add tur-
key or tofu to the pan, and
cook until browned and set
aside. Add the remaining oil
and vegetables to the pan.
Stir continuously to prevent
burning. Once vegetables
are soft, add tomato paste
to brown slightly, about 3
minutes. Add the water
and tomatoes, and stir to
combine. Bring the sauce to
a simmer, add turkey to the
pan and reduce the sauce
to desired consistency. Add
salt and pepper to taste.
Serve sauce over spaghetti
squash, and top with pars-
ley and Parmesan cheese,
if desired.
Nutrition Content:
Calories: 449, Total Fat:
Polyunsaturated Fat: 3.5g,
Monounsaturated Fat:
5g Cholesterol: 21mg,
Sodium: 323mg, Carbohy-
drates: 66.5g, Fiber: 14.5g,
Sugar: 21.5g, Protein: 26g
*To make vegetarian,
substitute with 2 ounces of
firm tofu.
DAY 6 meals only: 1177 calories
with Rumba Roasted Eggplant Dip: 1246 calories
PLUCKY PEACH CHESTNUT AND
SMOOTHIE FENNEL SOUP
Ingredients: Serves 4
2 cups frozen Ingredients:
peaches 1 tablespoon canola oil
1 cup almond milk or  medium onion, blender and blend until
soy milk chopped
 teaspoon vanilla 1 celery rib, chopped pepper to taste.
1 tablespoon  large fennel bulb,
chia seeds chopped
1 thyme sprig
Directions: 1 leek, chopped
Combine all of the in- 3 cups broth or water
gredients into a blender, 1 cup chestnuts, chopped
and blend until smooth. (jarred or fresh roasted)
Nutrition Content: Directions:
Calories: 422, Total Fat: Heat the oil in a pot over
11g, Saturated Fat: 0g, medium heat. Add the
Polyunsaturated Fat: 0g, onion, celery, fennel,
Monounsaturated Fat: thyme and leek. Cook the
0g Cholesterol: 0mg, vegetables, stirring con-
Sodium: 360mg, Carbo- tinuously, for 10 minutes
hydrates: 84g, Fiber: 22g, or until softened. Add
Sugar: 62g, Protein: 10g water 1 tablespoon at a
PUMP UP YOUR
MUSSELS
Ingredients:
2 teaspoons canola oil
 fennel bulb, chopped
 medium onion,
chopped
1 garlic clove, minced
1 teaspoon tomato paste
1 pound mussels
 cup white wine,
water, vegetable or
fish stock
1 ounce whole-grain
bread
Directions:
Heat the oil in a saut pan
over medium heat. Add the
fennel, onion and garlic
to the pan, and cook for 5
minutes, stirring occasion-
ally. Add tomato paste
to the pan, and cook for
an additional 2 minutes,
stirring continuously. Add
the mussels and wine to
the pan and cover. Mussels
will start to open quickly, in
about 3 minutes. Remove
time to prevent scorch- the mussels from the pan
ing. Add the broth and as they begin to open,
chestnuts, and simmer
for 30 minutes until
and set aside in a bowl.
Continuously check the
reduced by half. Puree mussels to prevent over-
cooking. Once all the mus-
soup with an immersion
blender, or pour into a sels are cooked, season
the remaining sauce in the
smooth. Add salt and pan with salt and pepper to
taste. Then pour the sauce
over the mussels and
serve with bread.
Nutrition Content:
Calories: 296, Total Fat:
7.5g, Saturated Fat: .5g, Nutrition Content:
Calories: 458, Total Fat:
Polyunsaturated Fat: 2g,
Monounsaturated Fat: 15g, Saturated Fat: 1.5g,
Polyunsaturated Fat: 5g,
4g Cholesterol: 0mg,
Sodium: 87mg, Carbohy- Monounsaturated Fat: 7g
drates: 54g, Fiber: 6.5g, Cholesterol: 56mg, So-
dium: 503mg, Carbohy-
Sugar: 2g, Protein: 5.5g
drates: 33.5g, Fiber: 5g,
Sugar: 2g, Protein: 28g
DAY 7 meals only: 1145 calories
with Boogie-Woogie Beet Chips: 1200 calories
ANYTIME PB&J LEG-LIFTIN
SMOOTHIE LETTUCE WRAPS
Ingredients: Ingredients:
2 cups frozen berries 2 teaspoons canola oil
1 tablespoon natural 4 ounces chicken breast, HEART-HEALTHY
peanut butter
8 ounces coconut water
cubed*
 cup mushrooms, VEGETABLE LASAGNA
1 cup kale, chopped roughly chopped
1 tablespoon  cup water chestnuts, Ingredients:
chia seeds chopped
 teaspoon ginger root,
Directions: grated
Combine all of the ingre- 1 small garlic clove,
dients into a blender, and chopped
blend until smooth. 2 teaspoons rice wine
vinegar
Nutrition Content: 1 teaspoon low-sodium
Calories: 330, Total Fat: soy sauce
11.5g, Saturated Fat: 1g, 2 tablespoons scallions,
Polyunsaturated Fat: 0g, chopped
Monounsaturated Fat: 0g 1 teaspoon sesame
Cholesterol: 0mg, Sodium: seeds, toasted
20mg, Carbohydrates: 48g,  cup cooked brown rice
Fiber: 15g, Sugar: 30g, Romaine or Bibb lettuce
Protein: 7g leaves
Directions:
Heat 1 teaspoon of oil in
a saut pan over medium
heat. Add the chicken,
and cook until its no
longer pink in the center,
about 6 minutes. Set the
chicken aside, and add the
remaining oil to the pan.
Add mushrooms, water
chestnuts, ginger and gar-
lic to the pan. Cook until
fragrant, about 7 minutes.
Combine rice wine vinegar
and soy sauce. Toss chick-
en, vegetables, and rice
with soy-sauce mixture.
Divide into lettuce leaves,
and top with scallions and
sesame seeds.
Nutrition Content:
Calories: 399, Total Fat:
14.5g, Saturated Fat: 1.5g,
Polyunsaturated Fat: 4g,
Monounsaturated Fat:
6.5g Cholesterol: 70mg,
Sodium: 263mg, Carbo-
hydrates: 34g, Fiber: 5g,
Sugar: 2g, Protein: 31g
*To make vegetarian,
substitute with 4 ounces of
firm tofu.
 celery in a microwave-safe
1 small eggplant, cut into
-inch slices
1 teaspoon canola oil
1 zucchini, cut into
-inch slices
 medium onion,
chopped
1 garlic clove, minced
1 small celery stalk,
chopped
1 small carrot, chopped
1 tablespoon tomato paste
 cup water
 cup low-sodium diced
canned tomatoes
Filling:
 medium onion
1 garlic clove
2 baby carrots
1 celery stalk, cut into
chunks
 cup white beans
2 tablespoons parsley,
chopped
Garnish:
2 tablespoons parsley,
chopped
Parmesan cheese (optional)
Directions:
Preheat the oven to 450F.
Place the eggplant and
zucchini slices on a baking
sheet lined with parchment
paper, and bake for 20-25
minutes or until lightly
browned. While the eggplant
is cooking, start making
the sauce by adding oil and
onion, garlic, celery and car-
rots to a saut pan. Stir con-
tinuously to prevent burning.
Once the vegetables are soft,
add tomato paste to brown
slightly, about 3 minutes.
Add water and tomatoes,
and stir to combine. Bring
the sauce to a simmer, and
reduce to desired consis-
tency. Puree the sauce until
smooth. Add salt and pepper
to taste. For the filling, place
onion, garlic, carrots and
bowl with cup water.
Cover and microwave on
high for 4 minutes. Combine
the beans, vegetables and
parsley in a blender, and
puree until smooth. Add
salt and pepper to taste. In
an 8x12 loaf pan, ladle of
the sauce into the bottom
of the pan, top with 1 layer
of eggplant, then of the
bean mixture, then a layer
of zucchini; repeat the lay-
ers and top with remaining
sauce. Bake uncovered for
30 minutes. Top with parsley
and Parmesan, if desired.
Nutrition Content:
Calories: 476, Total Fat:
11g, Saturated Fat: 1g,
Polyunsaturated Fat: 3g,
Monounsaturated Fat: 5g
Cholesterol: 0mg, Sodium:
500mg, Carbohydrates:
88g, Fiber: 30g, Sugar: 13g,
Protein: 18g
DAY 8
PUMPKIN QUINOA
BAKERS DELIGHT (SALMON) BURGER
Ingredients:
1 egg
 cup pumpkin puree 4 ounces wild salmon,
( cup if omitting egg)
 cup quinoa flakes 1 scallion, chopped
1 cup spinach
2 tablespoons salsa
(optional)
Directions:
Lightly beat the egg. Com-
bine all of the ingredients
in a microwave-safe bowl,
and microwave on high
for 3 minutes or until the
mixture puffs up. Add salt
and pepper to taste. Top
with salsa, if desired.
Nutrition Content:
Calories: 365, Total Fat:
7.5g, Saturated Fat: 1.5g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat:
2g Cholesterol: 186mg,
Sodium: 126mg, Carbo-
hydrates: 51g, Fiber: 10g,
Sugar: 2.5g, Protein: 15g
meals only: 1199 calories
with Conga Roasted Cauliflower: 1289 calories
BHANGRA DANCERS
Ingredients:
1 teaspoon canola oil
17g, Saturated Fat: 3g,
chopped*
Monounsaturated Fat:
2 teaspoons Dijon mustard
1 teaspoon rice wine
vinegar
2 tablespoons whole-
grain bread crumbs
 teaspoon ground ginger
1 tablespoon chopped
cilantro
1 whole-wheat hamburger
bun
Lettuce leaves
Tomato slices
Directions:
Heat the oil in a saut pan
over medium heat. Combine
all of the ingredients (except
for the bun), and form into
a patty. Cook the patty until
browned on both sides, and
cook to desired temperature,
about 3 minutes on each
side for medium-well. Serve
with garlic press
1 teaspoon ground cumin
 teaspoon ground cin-
namon
 teaspoon crushed red
pepper flakes (optional)
1 15-ounce can of chick-
peas (rinsed and drained)
1- cup vegetable broth
 14-ounce can of diced
tomatoes
2 tablespoons crunchy
natural peanut butter
 cup fresh cilantro
leaves (loosely packed),
chopped
Directions:
Bring a large pot of water
to a boil. Put the potatoes
in the water, and cook
until tender, about 7
minutes. Heat the oil over
medium heat. Add the
garlic, cumin, cinnamon
and crushed red pepper
flakes (if desired) and cook
for 30 seconds, stirring
the patty on the hamburger
bun, and top with lettuce
continuously. Add the
chickpeas, broth, tomatoes
and tomato.
and peanut butter, and
stir until well combined.
Nutrition Content:
Bring to a boil; reduce to
Calories: 446, Total Fat:
a simmer and cook, stirring
occasionally for 7 minutes.
Polyunsaturated Fat: 4.5g,
Add the sweet potatoes
and simmer, stirring
5.5g Cholesterol: 64mg,
occasionally, for 7 minutes.
Sodium: 495mg, Carbo-
Stir in the cilantro and serve.
hydrates: 43g, Fiber: 9g,
Sugar: 5g, Protein: 32g
Nutrition Content:
Calories: 388, Total Fat:
*To make vegetarian,
12g, Saturated Fat: 1.5g,
substitute with 4 ounces
Polyunsaturated Fat: 2g,
of firm tofu.
Monounsaturated Fat:
3g Cholesterol: 0mg,

Sodium: 387mg, Carbo-
hydrates: 59g, Fiber: 11g,
SAMBA LOVERS Sugar: 3g, Protein: 11.5g
SWEET POTATO PEA-
NUT BUTTER STEW
Serves 3
Ingredients:
2 medium sweet po-
tatoes, cut into 1-inch
pieces
1 tablespoon canola oil
1 garlic clove, crushed
DAY 9
AGELESS
APPLESAUCE
QUINOA BAKE
Ingredients:
1 egg
 cup applesauce (
cup if omitting egg)
 cup quinoa flakes
1 small apple, chopped
 teaspoon cinnamon
1 tablespoon raisins
1 tablespoon walnuts,
chopped
Directions:
Lightly beat the egg.
Combine all ingredients
in a microwave-safe bowl,
and microwave on high
for 3 minutes or until the
mixture puffs up.
Nutrition Content:
Calories: 402, Total Fat:
13g, Saturated Fat: 2g,
Polyunsaturated Fat: 4.5g,
Monounsaturated Fat:
2.5g Cholesterol: 186mg,
Sodium: 78mg, Carbohy-
drates: 59g, Fiber: 6.5g,
Sugar: 21g, Protein: 14.5g
THE SHRIMP
BRUSCHETTA STOMP
Ingredients:
1 teaspoon canola oil
1 garlic clove, minced
4 large shrimp, deveined
and cut into -inch
pieces*
10 grape tomatoes,
halved
4 basil leaves, hand torn
2 ounces crusty whole-
grain bread
Directions:
Heat the oil over medium
heat in a saut pan. Add
the garlic, and cook until
lightly browned. Add the
shrimp to the pan, and
meals only: 1157 calories
with Funkadelic Squash Fries: 1320 calories
cook until opaque, about
2-3 minutes. Combine
shrimp, tomatoes and basil
in a bowl, and season with
salt and pepper to taste.
Serve on top of toasted
whole-grain bread.
Nutrition Content:
Calories: 259, Total Fat:
8g, Saturated Fat: 1g,
Polyunsaturated Fat: 3g,
Monounsaturated Fat:
3.5g Cholesterol: 43mg,
Sodium: 265mg Carbo-
hydrates: 37g, Fiber: 4g,
Sugar: 5g, Protein: 10g
*To make vegetarian,
substitute with 3 ounces of
firm tofu.
 350F. Lightly spray 3
MERENGUE MOVERS
(LENTIL) MEATLOAF
Ingredients:
1 teaspoon canola oil
 cup lentils, cooked and
divided and oregano in a bowl.
 medium onion, chopped Add salt and pepper to
 cup rolled oats taste. Divide the mixture
3 tablespoons Parmesan
cheese, grated
evenly into muffin tins,
and bake until the top
1 tablespoon pasteurized is browned, about 25-30
egg or 1 teaspoon ground minutes. These can be
flaxseed mixed with 2 served with a side salad,
teaspoons water as a sandwich, with a
2 tablespoons tomato side of sauted spinach,
puree etc. Combine spinach, oil,
1 small garlic clove, vinegar and apple. Serve
chopped alongside the meatloaf.
Dash of dried oregano
1 cup spinach Nutrition Content:
2 teaspoons extra virgin Calories: 496, Total Fat:
olive oil 20.5g, Saturated Fat:
1 tablespoon vinegar 5g, Polyunsaturated Fat:
 medium apple, chopped 3.5g, Monounsaturated
Fat: 11g Cholesterol:
Directions: 12mg Sodium: 305mg,
Preheat the oven to Carbohydrates: 59g,
Fiber: 15g, Sugar: 7.5g,
cups in a muffin pan Protein: 21.5g
with canola oil, or use
a paper towel to grease
the pan. Puree of the
lentils, and combine the
remaining lentils and
onion, oats, parmesan,
egg, tomato puree, garlic
DAY 10 meals only: 1212 calories
with Two-Steppin Tuna Salad: 1333 calories
pepper to taste, as tomatoes, chopped  medium onion,
DO THE TANGO desired. Divide the  cup snap peas, thinly thinly sliced
(BREAKFAST) egg mixture into two sliced.  bell pepper,

TACOS corn tortillas.  cup asparagus, thinly

sliced
thinly sliced
1 tablespoon
Nutrition Content: 4 basil leaves, hand torn raisins
Ingredients: Calories: 371, Total 1 tablespoon
1 teaspoon Fat: 11.5g, Saturated Directions: balsamic vinegar
canola oil Fat: 2g, Polyunsatu- Bring a large pot of water 2 cups kale, chopped
 cup onion, rated Fat: 2.5g, Mono- to a boil. Cook the pasta ac- 5 ounces cod*
chopped unsaturated Fat: 4.5g cording to the package in-
 cup bell pepper, Cholesterol: 186mg, structions. Once the pasta Directions:
chopped Sodium: 204mg, Car- is cooked through, combine Preheat the oven to
 teaspoon ground bohydrates: 46g, Fiber: all of the ingredients, and 400F. Toss potatoes in 1
cumin 5.5g, Sugar: 2.5g, season with salt and pep- teaspoon of oil, and put in
1 egg* Protein: 21g per to taste. a saut pan over medium
2 egg whites, lightly heat. Cover and cook for
beaten* *To make vegetarian, Nutrition Content: 7 minutes, stirring oc-
 cup black substitute with cup Calories: 378, Total Fat: 14g, casionally, and set aside.
beans (drained crumbled, extra-firm Saturated Fat: 2g, Polyun- Heat 1 teaspoon of oil
and rinsed, if tofu. saturated Fat: 5g, Monoun- over medium-low heat in
canned) saturated Fat: 7g Choles- an oven-safe saut pan.
2 corn  terol: 0mg, Sodium: 133, Add the onion, pepper,
tortillas Carbohydrates: 68g, Fiber: raisins and vinegar to

Directions: PALATE-PLEASING 13g, Sugar: 9g, Protein: 12g the pan, cover, and cook
for 2-3 minutes or until
Heat the oil in a saut PASTA SALAD  vegetables are tender.
pan over medium heat.
STOMP Add the kale to the pan,
Add the onions, pep-
pers and cumin to the BAKED and stir to combine. Add
potatoes to the veg-
pan, and cook for 5
minutes. Lightly beat
Ingredients:
2 ounces whole-grain
COD BLISS etables, nestle the cod in
pasta with the vegetables, cover
the egg whites and egg Ingredients: and put the pan in the
until combined. Add 2 teaspoons olive oil
1 medium Yukon oven. Cook until the cod
the eggs and beans to 4 teaspoons red wine
gold potato, cut into is cooked through, about
the pan, and stir con- vinegar
1-inch pieces 10 minutes. Add salt and
tinuously until cooked  cup corn kernels
2 teaspoons canola oil, pepper to taste.
through. Add salt and 4 tablespoons sundried
divided
Nutrition Content:
Calories: 463, Total Fat:
12g, Saturated Fat: 1.5g,
Polyunsaturated Fat: 3g,
Monounsaturated Fat:
6g Cholesterol: 78mg,
Sodium: 201mg, Carbo-
hydrates: 55g, Fiber: 11g,
Sugar: 12g, Protein: 40g

*To make vegetarian,

substitute with 5-ounces
of firm tofu.
MAINTENANCE
DIET SNACKS
DAY 1 CRISPY KALE CHIPS

DAY 2 ROCK & ROLL ROASTED CHICKPEAS

DAY 3 DOING THE TWIST TORTILLA CHIPS

DAY 4 BREAKDANCING BEAN DIP

DAY 5 ELECTRIC SLIDE EDAMAME HUMMUS

DAY 6 RUMBA ROASTED EGGPLANT DIP

DAY 7 BOOGIE-WOOGIE BEET CHIPS

DAY 8 CONGA ROASTED CAULIFLOWER

DAY 9 FUNKADELIC SQUASH FRIES

DAY 10 TWO-STEPPIN TUNA SALAD

MAINTENANCE DIET SNACKS
DAY 1 CRISPY KALE CHIPS
Ingredients:
1 bunch kale
2 teaspoons canola oil
Directions:
Preheat the oven to 350F. Remove the kale leaves from
the stems, and tear or cut into 2-inch pieces. Wash and
dry the kale thoroughly. Toss the kale with oil, and lay
flat on a baking sheet lined with parchment paper. Bake
for 10-15 minutes or until crisp. Add salt to taste. Try
your favorite spices (garlic, cumin, smoked paprika,
etc.) to make these more unique.
Nutrition Content:
Calories: 152, Total Fat: 10g, Saturated Fat: 1g,
Polyunsaturated Fat: 3g, Monounsaturated Fat: 5.5g
Cholesterol: 0mg, Sodium: 60mg, Carbohydrates:
14.5g, Fiber: 5g, Sugar: 3g, Protein: 5.5g
DAY 2 ROCK & ROLL ROASTED CHICKPEAS
Ingredients:
 cup chickpeas (drained and rinsed, if canned)
 teaspoon canola oil
Directions:
Preheat the oven to 400F. Rinse and dry the chickpeas.
Toss the chickpeas with oil, and put on a baking sheet
lined with parchment paper. Bake for 30-40 minutes
until crunchy and browned. Be careful not to burn. Add
salt to taste. Try your favorite spices (garlic, cumin,
smoked paprika, etc.) to make these more unique.
Nutrition Content:
Calories: 162, Total Fat: 3.5g, Saturated Fat: .5g,
Polyunsaturated Fat: 1.5g, Monounsaturated Fat: 1.5g
Cholesterol: 0mg, Sodium: 253mg, Carbohydrates: 27g,
Fiber: 5g, Sugar: 0g, Protein: 6g
DAY 3 DOING THE
TWIST TORTILLA CHIPS
Ingredients:
1 teaspoon canola oil
2 corn tortillas

Directions:
Preheat the oven to 400F. Brush
the oil on the tortillas. Sprinkle
the tortillas with seasonings of
your choice. Cut the tortillas into
triangles. Lay them flat on a baking
sheet lined with parchment paper.
Bake for 6-7 minutes until browned
and crispy. Add salt to taste. Try
your favorite spices (garlic, cumin,
smoked paprika, etc.) to make these
more unique.

Nutrition Content:
Calories: 160, Total Fat: 4g,
Saturated Fat: 0g, Polyunsaturated
Fat: .5g, Monounsaturated Fat: 1g
Cholesterol: 0mg,

DAY 4 BREAKDANCING BEAN DIP

Ingredients:
1 teaspoon olive oil
 cup white beans
2 tablespoons sun-dried tomatoes
2 teaspoons lemon juice
Pinch of garlic powder

Directions:
Combine the ingredients in a food
processer, and pulse until smooth.
Add salt and pepper to taste. Serve
with sliced cucumber, carrots or other
vegetables of your choice; or you can
also spread it on sandwiches as a
mayonnaise replacement.

Nutrition Content:
Calories: 107, Total Fat: 5g,
Saturated Fat: 1g, Polyunsaturated
Fat: 1g, Monounsaturated Fat: 3g
Cholesterol: 0mg, Sodium: 176mg,
Carbohydrates: 13g, Fiber: 4g, Sugar:
2g, Protein: 4.5g
DAY 5 ELECTRIC SLIDE DAY 7 BOOGIE-WOOGIE BEET CHIPS
EDAMAME HUMMUS Ingredients:
1 medium beet
Ingredients:
 teaspoon canola oil
 small onion, cut into chunks
1 garlic clove
Directions:
1 teaspoon olive oil
Preheat the oven to 400F. Clean and slice the beet
 cup edamame
thinly. Toss the beet slices with canola oil. Lay them
1 teaspoon lemon juice
flat on a baking sheet lined with parchment paper.
Bake for 10 minutes, flip the chips over, and bake
Directions:
another 10-15 minutes. Add salt and pepper to taste.
Place the onion and garlic in a microwave-safe bowl
Let the chips cool completely before eating.
with cup water, cover and microwave on high for 4
minutes. Combine the ingredients in a food processer,
Nutrition Content:
and pulse until smooth. Add salt and pepper to taste.
Calories: 55, Total Fat: 2.5g, Saturated Fat: 0g,
Serve with sliced cucumber, carrots or other vegetables
Polyunsaturated Fat: .5g, Monounsaturated Fat: 1.5g
of choice. This can also be spread on sandwiches as a
Cholesterol: 0mg, Sodium: 52mg, Carbohydrates: 8g,
mayonnaise replacement.
Fiber: 2.5g, Sugar: 5.5g, Protein: 1.5g
Nutrition Content:
Calories: 109, Total Fat: 6g, Saturated Fat: .5g, 
Polyunsaturated Fat: .5g, Monounsaturated Fat: 3.5g
Cholesterol: 0mg, Sodium: 36mg, Carbohydrates: 9g,
Fiber: 1.5g, Sugar: 1g, Protein: 5.5g
DAY 8 CONGA ROASTED
CAULIFLOWER

Ingredients:
DAY 6 RUMBA ROASTED 2 cups cauliflower florets
1 teaspoon canola oil
EGGPLANT DIP Pinch of garlic powder

serves 4 Directions:
Ingredients: Preheat the oven to 425F. Toss cauliflower with oil
1 eggplant, cut in half long ways and garlic powder. Place on a baking sheet lined with
2 teaspoons canola oil, divided parchment paper for 45 minutes or until browned
1 small onion, cut into chunks and crisp. Add salt and pepper to taste.
4 garlic cloves
1 tablespoon lemon juice Nutrition Content:
Calories: 90, Total Fat: 5g, Saturated Fat: .5g,
Directions: Polyunsaturated Fat: 1.5g, Monounsaturated
Preheat the oven to 450F. Brush the cut side of the Fat: 2.5g Cholesterol: 0mg, Sodium: 60mg,
eggplant with 1 teaspoon of oil. Toss the onion and garlic Carbohydrates: 10.5g, Fiber: 5g, Sugar: 0g, Protein: 4g
with the remaining oil. Roast the eggplant cut-side down
on a baking sheet lined with parchment paper for 10
minutes. Add the onion and garlic to the baking sheet,
and roast for an additional 10-15 minutes. Scoop the
flesh of the eggplant into the bowl of a food processor.
Combine additional ingredients in the food processer,
and pulse until smooth. Add salt and pepper to taste.
Serve with sliced cucumber, carrots or other vegetables
of choice. This can also be spread on sandwiches as a
mayonnaise replacement.

Nutrition Content:
Calories: 69, Total Fat: 2.5g, Saturated Fat: 0g,
Polyunsaturated Fat: 1g, Monounsaturated Fat: 1.5g
Cholesterol: 0mg, Sodium: 4mg, Carbohydrates: 11g,
Fiber: 3.6g, Sugar: 0g, Protein: 1.5g

DAY 9 FUNKADELIC
SQUASH FRIES
Ingredients:
1 small butternut squash
1 teaspoon canola oil
Directions:
Preheat the oven to 450F. Peel
and remove the seeds from the
squash, and cut it into long -inch
strips. Toss them with oil, and lay
them on a baking sheet lined with
parchment paper. Bake them for
20 minutes, flip and bake another
15-20 minutes or until browned.
Add salt and pepper to taste. Serve
with ketchup.
Nutrition Content:
Calories: 163, Total Fat:
5g, Saturated Fat: .5g, Directions:
Polyunsaturated Fat: 1.5g, Combine all ingredients in a bowl.
Monounsaturated Fat: 2.5g
Cholesterol: 0mg, Sodium: 14mg,
Add salt and pepper to taste. Serve
with sliced cucumber, zucchini
Carbohydrates: 32g, Fiber: 9g, or celery instead of chips for a
Sugar: 0g, Protein: 3g healthy snack.
 Nutrition Content:
Calories: 121, Total Fat: 6.5g,
DAY 10 TWO-STEPPIN Saturated Fat: 1g, Polyunsaturated
Fat: 1g, Monounsaturated Fat:
TUNA SALAD 4g Cholesterol: 20mg, Sodium:
210mg, Carbohydrates: 6g, Fiber:
serves 2 4g, Sugar: 1g, Protein: 10g
Ingredients:
1 5-ounce can of tuna
 of an avocado
1 celery stalk, chopped
1 carrot, chopped
2 scallions, chopped
1 tablespoon cilantro, chopped
1 tablespoon lemon juice
Pinch of garlic powder