The PortionPLanapproachwas designedto aLlowyou to mix and match the foods of

your choice.There are NO specific meaLplans or recipes for this approach.Just

select from the Portion PLanfoods Listedand eat the amounts indicatedfor your
nutrition Level.Along with identifying the right foods to buy, the List shows you
which foods faLLinto which categories,and the appropriate
P O R T I O NP L A N F O O D S
portion size equaLto one serving.

Forexample,if you are in Phase1 and havedeterminedthat you are at nutrition

Level ll, you wouLdbe atLotteda specificnumberof servingsper day from each
food group,as follows:
_7 servingsfrom the proteins group
3 servingsfrom the dairy group
_'l servingfrom the fruits group
4 servingsfrom the vegetables group
_1 servingfrom the fats group
1 servingfrom the carbohydratesgroup
_2 servingsfrom the snacksgroup (2 items from the single
.l
snackgroup or item from the double snackgroup)PLUSa
P90X PeakPerformanceProtein Bar and
P90X PeakRecoveryFormulaDrink
_2 servingsfrom the condimentsgroup

lmportant Note on Snacks:There are two snackgroups listed in your Portion P[an foods-the single

Sroup and the doubte group.

lf the letters SGL appear beside a snackserving btock on your Portion Chart, you can have any
I item from the singte snackgroup. lf the letters DBL appear beside the snackserving btock, you can
have any 1 item from the double snackgroup OR any 2 items from the singtesnackgroup.

Additiona!1.y,
if the words Bar and Drink appearbesidea snackservingblock, you can have a P90X
Peak Performance Protein Bar and P90X PeakRecovery FormulaDrink aLongWITH your
attotted snackservings.
Il-

I
5
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PROTEINS lrrll
ra DAIRY ll PHASE
1
{
FRUIT I
{

{
VEGETABLES I 1-28
DAYS

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FATS

{
CARBS
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5 :;{i:i
:;+.'
ra SNACKS d&:, CONDIMENTS LEVELI
yl
PROTEINS IITIIII
I IT
r{

r| DAIRY

!' FRUIT T
1l
.l
VEGETABLES I IIT
tt FATS

5 CARBS I
9
SNACKS . DEL CONDIMENTS
I I LEVELII

r{
PROTEINS ITIIITIII
a
{
DAIRY llll
:
J FRUIT IT
L
ra
I

!-
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VEGETABLES TIIT
L FATS

I
I

t-
ia CARBS

\
I
SNACKS DBL CONDIMENTS
I I LEVELIII

=1 SERVING
 ffi -
I!- r

a -
ALt LEVELS
PHASE T 2
During Phaes 1 use the fottowing List to determine which foods to
p u r c h a s ef r o m t h e t r o c e r y s t o r e , a n d h o w m u c h o f t h e s e f o o d s 2
c o n s t i t u t e s o n e s e r v i n g . R e m e m b e r ,t h e f o o d s y o u c h o o s e t o
incorporatein your diet are up to you-just ;T
PORTION
PIAN FOODS make sure the portions fit within the
parametersof your determined nutrition Levet.
J
2
\_
FATS
e a c hs e r v i n g= 1 t b s P = 1 2 0 c a L Olives, avocado, canola oil, olive oil, flaxseed oil
a
J
-

PROTEINS
e a c h s e r v i n g = 10 0 c a L . 3 oz 6t,1rn", or turkey breast Soy burger_t J
o_Egg whites
3oz_Fish and shellfish
3 o, Ham slices, fat-free
Soy slices_s
TofuS oz
Tuna_3oz
J
3 oz_Pork tenderloin
1/3 cup_Proteinpowder
Turkey bacon_2 s[ices
Veggie burger_t
J
3 6'-Red meat (top sirloin, skirt steak)
3 o, Red meat, lean
Veggie dog_t
J
J
Icl llll I I FI I {ClUIl | *I {rI *l (rl *
{* B oHYDR AT ES
e a c hs e r v i n g= 2 0 0 c a l - . 1 medium_Bagel,whole wheat Pancakes(3.6 oz)_l
1 cup_Bakedbeans
1 cup_Beans(kidney, black, etc.)
Pasta or noodles_1 cup
-!
:r
Pita, whole wheat_1 Large
1_Bran muffin (2.5 oz) Potato (2" x 4-3/4")_j
2 sLices Bread (whole wheat, rye, or pumpernickel) Quinoa_1 cup
1 cup_CereaI, whole g ra i n
1 cup-Couscous
12_Crackers
Refried beans, low-fat_l cup
Rice, brown or wild_t cup
Sweet potato_1 medium
J
vla

2 whoLe_En g Ii sh m uffi n s Tortillas, corn_3 '-=-1

i cup_Hummus Torti IIa, who Ie w h eat_l Large
I cup_Lentils
1 cup_Oatmeal
Waffles, whole wheat_2
Wheat berries_1 cup
J
L{f , * YP R o D U c r s
e a c hs e r v i n g= 1 2 0 c a I
f
1 oz_Cheese,low-fat
1 cup-Cotta g e c h eese, 1o/o
1 oz_Fetacheese
Parmesan cheeseloz
Skim milk_8oz
Soy cheese_l oz
j
1 oz_Goat cheese, semisoft
1-1/ 2 oz_Mozzare IIa, part skim
Soy milk_8oz
Yogurt, nonfat plain 8oz J
J
=

J
=
r..-.----.-.- 16
POFITIOru PLAru I
-

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r{

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FRUITS
=v-
br
e a c hs e r v i n g= 1 0 0 c a l . . l medium,Apple Mango_1/2medium
1 1 cup_Apricots Nectarine_1medium
1 medium_Eanana Orange-1 targe
rT 1/4 medium,Cantaloupe Papaya_1/2medium
I cup_Cherries Peach_l medium
fl I oz*Dried fruit Pear_l medium
6 oz_Fresh -sq u eezed j u i ce Raspbe r ri es, b I ue be r ri es, b Ia c kbe r ri e s_1 cup
rl{
1 medium_Grapefruit St raw be r r i es, sIi ced_2 cups
l cup_Grapes Tangerine_1 medium
l cup-Kiwi Watermelon_1 cup
r-{

vEGETABLES
f^"
:l eachserving = 50 caL. Asparagus Lettuce
1 cup= cooked vegetabtes Beets Marinara sauce
ilf vegetab[e juice Bok choy Mushrooms
or vegetabLesoup Broccoli Peas
2 cups = leafy greens
rll Brusselssprouts Peppers

L
ry
Cabbage
Carrots
Spinach
Sprouts
Cauliflower Squash (summer or winter)
L Celery String beans
{,
Collardgreens Tomatoes
L Cucumber V-8@juice, low-salt
= Eggplant Vegetable soup, etc
L Kale
=J
L
rr' C O ND I M E N T S
r_=
|llJ each s e r v i n g= 2 t b s p = 5 0 c a L . BBQand other low-fat saucesand marinades,fat-free dressings,mustard,honey,pure fruit jams
L
H

f
l-I SNACKS
Single Double
E\q
)4 s i n g l es e r v i n g= 10 0 c a t .
1oz-Cheese,low-fat Cottage cheese, I o/o
_12o2
I oz-Cotta g e c h eese, 1o/o
L
H
double serving =200 caL.
I oz_Dried fruit
NUtS-1 oz (almonds,cashews,pecans,30 pistachios)
P90X Peak Recovery Form u Ia_12-16 oz
1_Frozen fruit bar P90X Peak Performance Protein Bar 1
f
f-l|
8oz_Fruit sorbet 9oy nuts_4oz
12_Mini rice cakes String cheese_3oz
frr{ 4 oz_Nonfat frozen yog u rt
1/2_P90X Peak Performance Protein Bar
Turkey jerky_2. oz

fr{ 1tbsp_Peanut butter with celery sticks

2oz_Soy nuts

tr
H
1-1/2oz_Stringcheese
t oz_Turkeyjerky

tr
rl
8 o,._Yogurt,nonfat plain

t POFITIOru PLAru
 AtL LEVELS
PHASE 1
DAIRY
Buttermi[k, low-fat M o z z a r e t t a ,p a r t s k i m
C h e d d a rc h e e s e ,L o w - f a t P a r m e s a nc h e e s e ,f a t - f r e e
Cottage cheese, 1olo SkimmiLk
Eggs S w i s sc h e e s e ,L o w - f a t
Feta cheese Yogurt, nonfat plain

M E A T IIfr-trIlIIl-IlI{i
C h i c k e n b r e a s t h a t v e s .s k i n t e s s S t e a k ,t o p s i r t o i n
C h i c k e nt h i g h s , s k i n L e s s Tempeh, ground
Ham, extra Lean T o f u ,f i r m , t o w - f a t ( s i l k e n )
P o r kt e n d e r L o i n Turkey bacon
Protein powder Turkey breast, ground
Soy/veggie burgers Veggie dogs
S t e a k ,f l a n k o r s k i r t

SEAFOOD
A [ b a c o r et u n a , c a n n e d S h r i m p ,r a w , m e d i u m - s i z e
HaLibut Swordf ish
SatmonfiLtets

VEGETABLES
\4
Artichoke Mushrooms
A r t i c h o k e h e a r t s ,c a n n e d Onion, brown
AruguIa Onion, green
Asparagus Onion, red
Avocado Oregano,fresh
B a s i Lf,r e s h Parsley, fresh
Broccoti P e a s ,s n a p
Butternut squash P e a s ,s n o w
Cabbage,Napa P e p p e r ,g r e e n
Cabbage,red P e p p e r ,r e d
Carrots Pepper,yeLLow
CeIery Potatoes
CiLantro,fresh Scattions
Cucumber, hothouse Sha[[ots
GarIic Spinach
Ginger, fresh Sweet potatoes
Green beans Tomatoes,canned,low-sodium
Hearts of pa[m,canned Tomatoes, cherry
Ji c a m a Tomatoes, Roma
Lemongrass V-8@juice, low-satt
Lettuce (iceberg,romaine, butter, red [eaf, etc.] Zucchini

NNAFIHET LIST
d

t
{---\ FRUIT
I \c
L AppLes Limes
{ Bananas Lime juice
I
BLueberries Mangoes
{
Cantatoupe Oranges

{ Honeydew O r a n g ej u i c e
Lemons R a i s i n s ,g o L d e n
) L e m o nj u i c e Strawberries

t B REA D S Icl III I I t-Il {elu,Yi

\:
!-
B r e a d c r u m b ss, o u r d o u g h Quinoa
=
B u n ,w h o L ew h e a t R i c e ,b a s m a t i
{ C r a c k e r s ,w h o l e w h e a t R i c e ,b r o w n
E n g l i s hm u f f i n , w h o L eg r a i n Rjice,wiLd
t F L o u ra
, Lt-purpose S o b an o o d L e s

r CONDI M ENTS
\Z Brown sugar Peanut butter, reduced-fat
= Chicken broth, fat-free, low-sodium R a n c hs a L a dd r e s s i n g ,l o w - f a t
C o o k i n gw i n e , w h i t e s h e r r y S e s a m eo i t
J
Dijon mustard S o y s a u c e ,L o w - s o d i u m

; Fructose T a b a s c os a u c e

L. Honey Tomato paste

J I t a L i a ns a [ a dd r e s s i n g f, a t - f r e e V i n e g a r ,b a t s a m i c
h Mayonnaise,fat-free V i n e g a r ,r i c e
Il Miso, yettow V i n e g a r ,s h e r r y
MoLasses V i n e g a r ,w h i t e

- Ol-ive oiL Water chestnuts

rf
W o r c e s t e r s h i r es a u c e
lr
I
SEASONINGS
i \_L Arrowroot Mustardseed
t
d
carawayseed Paprika
C e L e r ys e e d P e p p e r ,b l a c k
L
r{
chi[e P e p p e r ,w h i t e
f C h i L ep o w d e r , p a s i L [ a Poultry seasoning
L
I Cinnamon Sa[t

t
!
Curry powder
Cumin S e s a m es e e d s
S u g ar
t
-l
Ditt Thyme

t Mint

r\
IT

I
SNACKS
N u t s ( p e c a n sp
, i n e n u t s ,p i s t a c h i o s ) S t r i n g c h e e s e ,p a r t s k i m

T
!
N u t s , d r y r o a s t e d ,u n s a l t e d ( a L m o n d sc, a s h e w s s, o y ) Turkey jerky

t
I
NNAFII<ET LIST
I
 L E V E LI
J -Recipeincluded PHASE

SNACK SNACK
t-Mushroom OmetetJ Protein bar t-Chef Salad I 2 oz_Soy nuts
1 cup_ Fresh strawberries Recovery drink 2 tbsp- Lemon-Dill Sauce I
8 oz_Cottagecheese, I o/o 1/2 cup_Asparagus
I cuo Wild rice
1 cup-Puree of RedPepper Soupf
l tbsp_ Protein powder

Protein ShakelI 1_Proteinbar 1-Shrimp Stir-iryl z String

1 - 1 / 2 o_ 6 oz_Turkey
t_Recovery drink 1 tbsp_Sesame seeds cheese 2tbsp_Gravya
1 oz_Cashews 1/2 cup_Green beans
1 cup-ButternutSquashSoupf
l tbsp_Protein powder

r
sLices-Turkey bacon
t - C h i c k e nS c r a m b t e I l
'l_
,l
Protein bar
Recovery drink
t_Chicken Satad I
2 cups_Salad greens
2 o z _ S o yn u t s
o oz_Halibut
2 tbsp-Pesto Sauce J
t cup_Wild rice
4 oz_Fresh-squ eezed j u i ce t cup- VegetableSoup I 1/2cup_Zucchini
1 tbsp_Protein powder

ff l_Soy Sausage 1_Proteinbar l_Steak & Arugula 1oz_Turkey 6oz_Chickenbreast

2 tbsp_ Ho n ey-C h i Ii Sa u ce J
tvtuffinJ 1 Recovery drink Satad I ierky 1 cup_Quinoa
8oz_Skim milk 2tbsp_Balsamic 1/2cup_Snappeas
Vinaigrettef

1 _Protein bar 8 oz_ Cottage

o oz_Swordfish
t _ Spinach Scramble J 6oz_TurkeyBurgerl 2 tbsp_Mango-Ginger Sauce f
8oz Skim milk I Recovery drink cheese, 1o/o
1-1/2oz_Low-fatSwisscheese t cup_Wild rice
1/2_ Grapefruit, med i u m 1/2cup_CoteslawI t _Artichoke, medium
I cup-Gazpacho I
l tbsp_Protein powder

1_Proteinbar 1oz_Turkey t * Beef & Brocco!i Stir-fry I

1_ProteinShakeJ t_lsland Pork l cup-MisoSoup I
l_Recovery drink jerky
Tenderloin Satad J I tbsP_Protein powder

1 Protein bar 8oz_ Cottage 6 oz_Lem on -Garl i c Chi cken f

bLices_Turkey bacon
1_TunaSatad I rheece 1o/n I cup_Wild rice
t _ C h e e s eS c r a m b l e I l 1 Recovery drink
2 cups_Saladgreens 1 cup_Pureeof
8oz Skim milk
t cup_ChilledCucumber Asparagus Soup J
1/ 4_ Cantaloupe, med iu m
Soup I Protein powder

NNEAL PLAru
 T E V E LI I
| -Recipeincluded PHASE

SNACK. 15 NRE;ff :,ii:i:r,l

rirrr,]

1-Mushroom Omelet|! t Protein bar t-Chef Salad f 30 nuts Pistachios 8oz_Salmon

1 cup_ Fresh strawbe rries t _Recovery drink 3 tbsp_Lemon-DillSauce ]
12oz Cottage cheese, 1o/o 'l cup_Asparagus
l cup_Wild rice
2cups_Pureeof
Red Pepper Soupl
2tbsp_Protein powder
, -r ri- r,'i:;r.
1._i:rJ ,,:

1_ProteinShakel 1_Proteinbar 1_ShrimpStir-fry- 3 oz_ String 8 oz_Turkey

t _Recovery drink 1 tbsp_Sesameseeds cheese 3tbsp_Gravyf
-
l oz Cashews I cup oreen peantll
{ 2cups Butternut SquashSoupll
t
a
2tbsp_Protein powder I

- i'j-: :. . '- :.tr :..' :

-!.J:-: rl,

I DA\3-
! 3 stices_
Turkeybacon l_ Protein bar t_Chicken SaladJ 4oz_Soynuts 8 oz_Halibut
t 1_ChickenScramblef I Recoverydrink 3cups_Saladgreens 3 tbsp_PestoSauce l
| juice
6 oz_Fresh-squeezed 2cups_VegetableSoupl l cup- Wild rice
2tbsp_Protein powder 1 cup_Zucchini
!
a
2oz_Turkey
I 1_ Soy Sausage Protein bar 1_Steak& Arugula 8oz_Chickenbreast

r Muffind Recoverydrink Satad I jerky 3 tbsp-Honey-Chili SaucelI

12oz_Skimmilk 3tbsp_Balsamic l cup_Quinoa
Vinaigrettel 1 cup_Snap peas

I
I
t_Spinach Scrambtel
12oz_Skimmilk
1 Grapefruit,medium
Protein bar
Recovery drink
8o,_Turkey Burger-
3 oz_Low-fat Swiss cheese
t cup_Coleslawa
12 o._ Cottage
cheese, 1o/o
8 oz_Swordfish
3 tbsp_Mango-Ginger SauceI
I cup_Wild rice

t
,
2cups_Gazpachoa
2rbsp_Protein powder
1_Artichoke,medium

I
E
f DAv\-
i 1 - P r o t e i nS h a k e J t - P r o t e i nb a r t_lsland Pork I 2oz Turkey 1_ Beef & Broccoli Stir-fry f
1_Recovery drink jerky 2cups-Miso Soup I
[ Tenderloin Salad
L 2t6sP_Proteinpowder

I
l|
3 stices_Turkey bacon
'I
_ CheeseScrambte1I
l,Protein bar
t_Recovery drink
1_TunaSalad I
3 cups_Salad greens
12oz Cottage
cheese, 1o/o
8 oz_Lemon -Garl ic Chicken l
I cup_Wild rice

I
I
1 2o z_Skim milk
1 / 4_Cantaloupe,medium
2 cups_ ChiIled Cucu m ber
Soupl
2 cups_Puree of
AsparagusSoup I
2tbsp_Protein powder
t
I

I
I

I
I
NNEAL PLAru
I
 L E V E LI I I
J -Recipe included PHASE

', ,'SNA€K ,
-;1$,$[fl[Qfi:,!d::r
rnv\I-
j-Mushrcom Omeletl 1-Protein bar 30 nuts_Pistachios 1Ooz_Salmon
t -Chef Salad f
1 cup_Freshstrawberries t_Recovery drink 2 oz_ Turkey 4 tbsp- Lemon-DilI 5auce f
12oz_Cottagecheese, 1o/o jerky 1 cup_Asparagus
l cup_Wild rice
2cups-Pureeof
Red Pepper Soup I
3tbsp_Protein powder

1-Protein ShakeI 1_ Protein bar t-shrimp Stir-fryf 3 oz-String 10oz_Turkey

1_Recoverydrink 2 tbsp_Sesameseeds cheese 4tbsp-Gravy l
'l oz_Cashews 4oz_ Soy nuts 1 cup_Greenbeans
2cups-Butternut SquashSoupJ
3tbsp_Protein powder

i;, ::.:.-t

'AY\!
4 sIices_Turkey bacon Protein bar t-Chicken Saladl 4oz_Soynuts 10oz-Halibut
1-Chicken Scramble f Recovery drink 4cups_Saladgreens 12o'_Cottage 4tbsp_Pesfo Sauce'
juice
8 o z _ Fresh-squeezed 2cups_VegetableSoup J cheese 1 cup_Wild rice
3 tbsP_Protein powder 1 cup_Zucchini

t,:1:.

1_SoySausage 1 Protein bar 1_Steak& Arugula 3 oz_Stri ng looz_Chickenbreast

Muffinl l_Recovery drink Salad f cheese 4 tbsp_Ho n ey-Ch i Ii Sa u ce J
12ozSkimmilk 4 tbsp- Balsamic 1 oz- Cashews 1 cup_Quinoa
Vinaigrettel 1 cup_Snap peas

t-Spinach Scramblel 1_Proteinbar 10oz_TurkeyBurger f 120,._cottage 1o oz_Swordfish

12oz_Skimmilk 1_Recovery drink 36.- Low-fat Swiss cheese cheese, 1o/o 4tbsp_ Mango-Ginger SauceI
t_Grapefruit, medium zcups-Coleslaw) 2 oz_ Turkey 1 cup_Wild rice
2cups_Gazpachol jerky 1_ Artichoke, medium
3tbsP_Proteinpowder

ffi 1_Ptotein ShakeJ 1_ Protein bar t_ lsland Pork 2 oz_Turkey 1- Beef & Broccoli Stir-fryl
1_Recoverydrink Tenderloin Salad I jerky 2cups- Miso Soup J
1 oz Almonds 3tbsp_Protein powder

4 slices_Turkeybacon 1 _Protein bar 't_Tuna Satad 12 oz_Cottage 10 oz- Lemon-Garlic Chicken I

I
1-CheeseScramblef1 1 Recoverydrink 4cups_ Salad greens cheese, 1o/o t cup- Wild rice
12oz-Skimmilk 2 cups_Chilled Cucumber 1 o,._Almonds 2 cups_Puree of
1/2_ Cantaloupe,medium Soupl AsparagusSoupl
Proteinpowder

NNEAL PLAru
L
H
l-,9 A L S A M I CV I N A I G R E T T E per servtng:
L<
aJ- l/2 cups balsamic vinegar
14 Calories (kcal)
= 2 tablespoons fresh lemon juice
1 g Total Fat
6 tablespoons Dijon mustard
(42o/ocalories from fat)
I 4 teaspoons shallots,chopped
4 teaspoons fresh basil, chopped 0 g Protein
1 2 teaspoons olive oil 2 g Carbohydrate

black pepper to taste 0 mg Cholesterol

: 71 mg Sodium
L{

Serves 16 (yields 2 cups)

I
Whisktogether aL[ingredientsin a sma[LbowL.Store covered in the refrigerator
-at
r.-

--

brt

L-t

. . L E V E LI LEVEL II LEVEL III

--
bI
2tablespoons=1 condiment 3 tablespoons = | -1/2 condiments 4 tablespoons = 2 condiments

=
t-
.
l.- C U M I NV I N A I G R E T T E
>{

\L tablespoons fresh lime juice

4 t/2 taDrespoonorange Jutce

1/2 tablespoon Dijon mustard
1 1/2 teaspoon cumin powder
1/4 teaspoon salt
4 1/8 teaspoon black pepper
1 tablespoon olive oil
1
L,- Yields4 tablespoons"

-5 WhisktogetheruntiLemuLsified.

1 *Perservinginformationincludedwith lslandPorkTenderloin
Saladrecipe

>1

>.1

:
L-_ L E V E LI LEVEL II LEVEL III
r.{
l- 2 tablespoons= | condiment 3 tablespoons = 1-1/2 condiments 4 tablespoons: 2 condiments
L-_
Ll
 J
P E S T OS A U C E per servtng:
:J
\1crp
ptne nurs
4 cups fresh basil, packed 61 Calories (kcal) :-l
2 tablespoons garlic, chopped 4 g Total Fat
(49o/ocalories from fat)
j
1 cup fat-free Parmesan cheese, grated
| /3 cup white cooking wine
1/3 cup lemon juice
4 g Protein
4 g Carbohydrate
J
1/2 cup fat-free chicken broth, low sodium
1/2 teasooon salt
5 mg Cholesterol
1 10 mg Sodium
J
)_

Serves 20 (yields 2-1/2 cups)

J
1. Heat skillet over medium-highheat and toast nuts, turning untiLgoLdenbrown.
J
2. ln food processor,puree basiL,toasted nuts, and garlic. Add Parmesancheese,wine, Lemonjuice, and J
chickenbroth and peocessuntiLblended.Add saLtto taste and btend.Serveon pasta,chicken,or seafood.
J
J
J
L E V E LI
2 tablespoons = 1 condiment
L E V E LI I
3 tablespoons = l-1/2 condiments
LEVEL III
4 tablesooons = 2 condiments
J
J
-.l
*J
-V,
M A N G O - G I N G ESRA U C E per servtng:
J
tablespoonolive oil
1 cup red onion, finely chopped 46 Calories (kcal) -l
1 cup mango, peeled and cubed
| /2 cup tomato, chopped
1 g Total Fat
(19o/ocalories from fat) =-
1-1/2 tablespoons fresh ginger, minced I g Protein
9 g Carbohydrate
,-I
1/4 cup fresh lime juice
1/B cup orange juice 0 mg Cholesterol
j mg Sodium
J
1/8 cup dry sherry
1-l /2 tablespoons brown sugar
J
1-l /2 tablespoons white vinegar
J
4,
ServesB
-l
Stir togerheraLLingredientsin a nonreactivebowl. Store covered in the refrigeratoruntiLready to serve
:l
J
-r
-
L E V E LI LEVEL II LEVEL III
j tablespoons = 1-1/2 condiments 4 tablespoons= 2 condiments
2 tablespoons: 1 condiment
J
I
I)
per servtng:
GRAVY
I
lli_3 cupshallots,chopped 34 Calories (kcal)
1/j cup all-purposeflour
trace Total Fat
3 cups fat-free ch,cken broth, low sodium
(1o/ocalories from fat)
1/4 teaspoon salt
4 g Protein
I teaspoon poultrY seasoning
4 g Carbohydrate
0 mg Cholesterol
229 mg Sodium
S e r v e s 10

1 . S a u t e s h a [ [ o t s i n s o m e o f t h e b r o t h u n t i l s o f t ( s e e L o w - f a t C o o k i n g T e c h n i q u e s ) .G r a d u a L L yw h i s k i n t h e f L o u r ,
a d d i n gb r o t h a s n e e d e d t o f o r m a t h i c k p a s t e .

2 . G r a d u a L l - ay d d t h e r e m a i n i n g b r o t h , s t i r r i n g a n d c o o k i n g u n t i L t h i c k e n e d . A d d t h e s a l t a n d p o u [ t r y s e a s o n i n g .

L E V E LI LEVEL II LEVEL III

2 tablespoons= 1 condiment 3 tablespoons: 1-1/2condiments 4 tablespoons = 2 condiments

Per serving:
, , H O N E Y . C H I LSI A U C E
I
[a cuRshallots,chopped fine
56 Calories (kcal)
2/3 cup honey, slightly warmed
| 1 g Total Fat
1/4 cup sherrY vinegar
(l3o/ocalories from fat)
| , r c a s p o o np a s i l l ac h i l eP o w d e r
l g Protein
, 1/4 teasPoon ground cumin
1j g Carbohydrate
I / -1/2 cups fat-free chickenbroth, low sodium
0 mg Cholesterol
talt and PePPer to taste
I 48 mg Sodium
1 teaspoon cilantro, choPPed
3 tablespoons chopped pecans, toasted

S e r v e s 16

'I
. Coat a saute pan with cooking spray and place on medium-high heat. Add chopped shaLlots and saut6 untiL tender

2. Add the honey and vinegar to the pan. Ouickly stir in the chiLe powder, cumin, and broth. Bring to a boil and
reduceby half.

3 . T r a n s f e rs a u c e t o a b l e n d e r o r f o o d p r o c e s s o r a n d b l e n d a t h i g h s P e e d u n t i t s m o o t h . S e a s o n t o t a s t e w i t h s a L t a n d
pepper. Stir in ciLantro. Garnish dish with toasted pecans.

L E V E LI LEVEL II LEVEL III

2 tablespoons= 1 condiment 3 tablespoons = 1-1/2 condiments 4 tablespoons = 2 condiments
 J
L E M O N - D I L LS A U C E per serving:
2
J
\t ounces shallots
2 cups white wine 58 Calories (kcal)

2 tabl espoon s a rrow root

owsodium
" ":,':::: ;. !,iil|!!:,'! ;,t
trace Total Fat
(0%ocalories from fat) J
I teaspoon lemon grass,minced
3 g Protein
5 g Carbohydrate J
1 tablespoon fresh dill, chopped 0 mg Cholesterol
| 07 mg Sodium
J
Serves I0 J
1. Coat a Largesaut6 pan with cookingspray and saut6 shaLlotsuntiLsoft (not brown),moisteningwith wine J
if necessary.

2.Disso[vethe arrowroot inl/2 cup of the chickenbroth. Set aside.

J
3.Add remainingwine to shaLlotsand reduce by haLf.Add remainingchickenbroth and reduce by haLfagain. -J
-

4. Add the arrowroot mixture. Transferthe mixture to a food processoror blender and puree untiI smooth.

5.Returnthe sauceto the pan. Add Lemonjuice and [emon grassand simmer over Low heat for about J
30 minutes,until thick. Strainout the Lemongrassand stir in the diLL.
J
L E V E LI
2 tablespoons=1 condiment
L E V E LI I
j tablespoons= 1-l /2 condiments
LEVEL III
4 ta blespoo n s=2 co n d i ments J
J
J
=l
C H I L L E DC U C U M B E RS O U P
h otho use cucu m be r
per serving:
J
\rr,ote
1/2 cup red onion, chopped 60 Calories (kcal)
J
j tablespoons fresh dill weed, chopped

1 tablespoon fresh mint, chopped

trace Total Fat
(5o/ocalories from fat) -r
1-1/4 cups nonfat plain yogurt
1/, r^--^^^^ --l+
5 g Protein
l0 g Carbohydrate
-J
J
t/1 LCA>PVVtr >AtL

| /B teaspoon black pepper 1 mg Cholesterol

1/16 teaspoon cayenne 1 9 1m g S o d i u m

1/4 tablespoon celery seed J

Yields 1 quart (serving size: 7 cup)
J
,---=

- -
CombineaL[ingredientsand puree with bLender.ChiLL.Garnishwith choppeddill or parsLey.

:J
-t
J
J -
L E V E LI LEVEL II LEVEL III -
1 cup soup 2 cupssoup 2 cupssoup
1/2vegetable 1 vegetable | -1/2 vegetable J
I
I per serving:
P U R E EO F A S P A R A G U SS O U P
{t/< cups onions, diced
1/2 teaspoon garlic, chopped 38 Calories (kcal)

I - I /2quarts fat free chicken broth, Iow sodium trace Total Fat
(9o/ocalories from fat)
1-1/2pounds asparagus,diced
1/2 potato, diced 2 g Protein

1 dash salt 5 g Carbohydrate

1/2 teaspoon yellow mustard seed 0 mg Cholesterol

1 d a s h 1 7 - s p i c em i x 1780 mg Sodium

1 2 teaspoon dry mustard

ServesB

S a u t eo n i o n s a n d g a r L i ci n 1 / 4 c u p o f t h e c l ' r i c k e nb r o t h .

2 A d d a s p a r a g u sp, o t a t o , a n d r e m a i n i n g s t o c k . B r i n g t o a b o i l . R e d u c e h e a t a n d s i m m e r 1 5 t o 2 0 m i n u t e s .

3 Remove soup from heat and puree with a food processor or immersion btender.Return to the pan and season
w i t h t h e s p i c e s .S e r v e .

l f d e s i r e d ,a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g .

L E V E LI LEVEL II LEVEL III

1 cup soup, 1 tablespoon protein powder 2 cups soup,2 tablespoons protein powder 2 cups soup,3 tablespoons protein powder
| /2 protein, 1 vegetable 1 protein, 1 vegetable I protein, 1 vegetable

S Q U A S HS O U P
BUTTERNUT per servtng:

1L tablespoonshallot, minced
1 clove garlic,pressed or minced 70 Calories (kcal)
trace Total Fat
3 cups butternut squash,peeled and seeded
(1o/ocalories from fat)
1/2 cup fat free chicken broth, low sodium
3 g Protein
18 g Carbohydrate

J E T V E SJ
0 mg Cholesterol
89 mg Sodium

1 . C o m b i n e t h e s h a L L o ta n d g a r l i c i n a n o n s t i c k s a u c e p a n a n d c o o k o v e r L o w h e a t u n t i l t r a n s l u c e n t , a d d i n g
'
a l i t t i e w a t e r i f n e c e s s a r yt o p r e v e n t s c o r c h i n g .

2 . A d d t h e s q u a s ha n d c h i c k e n b r o t h a n d s i m m e r u n t i L t h e s q u a s h i s s o f t , a b o u t 2 0 m i n u t e s . T r a n s f e r t o a
blender or food processor and puree.

3. Returnthe soup to the pan and place over medium heat untiL heated through. Serve.

4 . l f d e s i r e d ,a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g .

L E V E LI LEVEL II LEVEL III

1 cup soup, l tablespoon protein powder 2 cups soup,2 tablespoons protein powder 2 cupssoup,3tablespoonsproteinpowder
1/2protein, 1 vegetable 1 protein, 1 vegetable I protein, 1 vegetable
 J
-\_4
GAZPACHO
per serving:
J
ounces canned tomatoes, Iow sodium
j cups low-sodium tomato iuice 20 Calories (kcal)
J
2-1/2 cups hothouse cucumbers, peeled and diced
1/2 cuP carrots, Peeled and diced
trace Total Fat
(4o/ocalories from fat) J
3/4 cup each green and red bell pepper, seeded and diced
1 g Protein
5 g Carbohydrate ;T
J
1/2 red onion, diced
0 mg Cholesterol
2 shallots
5 mg Sodium
2 garlic cloves
1/3 cuP red wine vinegar J-J
1/3 cuP fresh lemon juice
1 teaspoon paprika
1/4 cup each fresh oregano, basil, and ltalian parsley, chopped
| /4 teaspoon white PePPer
J
1/4 teaspoon Tabasco sauce or to taste :t'I
Serves 10 (yields 10 cups)
J
and garLicin a food Processoror blender and
1. place the tomatoes, tomato juice, cucumbers,carrots,green and red peppers,onion,shaLLots,
processuntiLsmooth. J
J
2 . A d d t h e v i n e g a r , L e m o n j u i cp ea ,p r i k a , o r e g a n o , b a s i [ , p a r s l e y , a n d w h i t e p e p p e r a n d p r o c e s s t o c c o m b i n e . A d d T a b a s c o s a u c e t o t a s t e a n d
bl"end.Chi[Lfor severaLhoursbefore serving.

Note: Additionalprotein powder is not recommendedfor this recipe.lf desired,we suggestthat you take protein powder separately
J
with your meaL. J
L E V E LI LEVEL II LEVEL III J-J
1 cup soup 2 cupssoup 2 cupssoup
1/2 vegetable 1 vegetable 1 vegetable
J
-

MlsosouP per servtng:

:r
-\,
teaspoondark sesameoil J
J
107 Calories (kcal)
1/3 cup shallots, finelY choPPed
3 I Total Fat
3 tablespoons miso
7 quart vegetable stock
1/4 cup firm silken tofu, diced
(23o/ocalories from fat)
4 g Protein J
3 tablespoons scallions,sliced for garnish
16 g Carbohydrate
1 mg Cholesterol
J
Serves8
1052 mg Sodium -
4z
and cook untiLtransLucent.
1. Heat the sesameoiL in a saucepanover medium heat. Add the shaLLots
-l
.J
2. Add the miso paste and mix wetl. Add the vegetable stock and bringto a simmer.Reduceheat to tow and
s i m m e rf o r 1 5 m i n u t e s .

3. To serve,LedLeinto bowLsand garnisheach servingwith tofu and scaLlions. J

4. lf desired,add protein powder just before serving. =-
L E V E LI LEVEL II LEVEL III -
I cup soup, l tablespoon protein powder 2 cupssoup,2 tablespoonsprotein powder 2 cups soup, j tablesqoons Protein **-
1/2 protein,0 carbohYdrate 1protein, 1/2 carbohydrate 1 protein, 1/2 carbohydrate
i{ per serving:
= V E G E T A B LSEO U P
_\ry cupsfat-freechickenbroth, low sodium
49 Calories (kcal)
1 cut into | -inch cubes
4 rcd ootatoes,
trace Total Fat
4 cups onions, quartered
-= (2o/ocalories from fat)
1 cup carrots, sliced 1 inch thick
7 g Protein
3 cups celery, sliced 1 inch thick
-{
10 g Carbohydrate
2 cups zucchini, sliced 1 inch thick
8 ounces tomato sauce,canned 0 mg Cholesterol
:
2 cloves garlic, minced 377 mg Sodium
L.I
l/4 bunch fresh parsley, chopped
1/4 bunch cilantro, chopped
- dash black pepper
Serves1B
1

r-- 1. In a Largestockpot,combinethe chickenbroth, potatoes, onions,carrots,and celery. Bringto a boiL,reduce heat

to medium-high, and simmer untiLthe potatoes are tender, about 30 minutes.
-f
2. Addthe zucchini,tomato sauce,gartic,parstey,and ciLantro.Reduceheat to medium-Lowand cook for 10 to 15
r{
minutesmore,or until the zucchiniis just tender. Seasonto taste with black pepper and serve.

- - 3. lf desired,add protein powder just before serving.

--{
L E V E LI L E V E LI I LEVEL III
- I cup soup, 1 tablespoon protein powdel 2 cupssoup,2 tablespoonsprotein powder 2 cups soup,3 tablespoons protein powder
1/2 protein, 1 vegetable 1protein,2 vegetable 1 protein,2 vegetable
-

1
per servtng:
= O F R E DP E P P E RS O U P
PUREE
\2 cups white wine
57 Calories (kcal)
1 1 onion, finely chopped
trace Total Fat
5 roasted red peppers
--{
------: (5o/ocalories from fat)
2 cups celery, chopped
3 g Protein
1 tablespoon garlic, minced
-.4
6 g Carbohydrate
2 plum tomatoes, chopped
0 mg Cholesterol
1 1/4 cup tomato paste
145 mg Sodium
2 cups fat-free chicken broth, low sodium
-4
2 tablespoons dried thyme
1/4 teaspoon each ground white pepper and ground cumin
b.{

dash salt
-= Serves 12 (vields 12 cups)
-,4

1. Heatwine in a Large,heavy soup pot over mediumheat. Add onion,red peppers,and celery. Cook and stir for 3 minutes.Stir
-1 Cook for 2 more minutes,addingmore wine if necessary.
in garLic.

: 2. Addtomatoes,tomato paste,and broth; cover and bringto a boit. Reduceheat and simmerfor 25 minutes.

4 3. Pureesoupin a food processoror blender. Returnto the pan, add seasonings,

and heat through.

4. lf desired,add protein powder just before serving.

:

b{ L E V E LI L E V E LI I LEVEL III
I 1 cup soup, 1 tablespoon protein powder 2 cupssoup,2 tablespoonsprotein powder 2 cupssoup,3 tablespoonsprotein powder
l\-
\.- 1/2 protein, 1 vegetable 1protein,2 vegetable 1protein,2 vegetable
 J
P R O T E I NS H A K E - L E V E IL per servtng:
lr
\.ro skim mitk
3 tablespoons protein powder, such as Beachbodya Whey Protein Powder 233 Calories (kcal) J
1/2 cup berries
l/2 banana
2 g Total Fat
(Bo/ocalories from fat) 2
-J
1/2 cuo ice 20 g Protein
36 g Carbohydrate
4 mg Cholesterol J
Serves 1
130 mg Sodium
2
Combineall the ingredientsin a bLender.Btenduntil smooth.
J
J
-

J
J
J
L E V E LI
I protein, 1 dairy, 1 fruit
J
J
J
z
P R O T E I NS H A K E - L E V E LI I per servtn9:
J
\_.ro skim mitk
4 tablespoons protein powder, such as Beachbodyo Whey protein Powder
1 cup berries
253 Calories (kca,1
2 g Total Fat
(90/ocalories from fat)23 g
-r
-r
1/2 banana Protein
1/2 cup ice 37 g Carbohydrate -
4 mg Cholesterol
130 mg Sodium -

Serves 1
J-J
CombineaLLthe ingredientsin a bLender.Blend until smooth.

g l
-

-I
J
-J
:J
LEVEL II -
1-l /2 protein, 1 dairy,2 fruit
J
I
r-
-!
Ill per servtng:
= P R O T E TS
NH A K E - L E V E L
skimmitk
,J\L.ro 328 Calories (kcal)
-= 5 tablespoons protein powder, such as Beachbodyo Whey Protein Powder
3 g Total Fat
1 cup berries
1 (9o/ocalories from fat)
1 whole banana
27 g Protein
1 cup ice
"1
52 g Carbohydrate
4 mg Cholesterol
-11
1 3 1m g S o d i u m

4 Servesl

-.-
L.-a
CombineaL[the ingredientsin a blender.BLenduntit smooth

r{

LI

-{

J'

L E V E LI I I
g
2 protein, 1 dairy,2 fruit

-!!
I!
La.r
l|!l
per servtng:
= MUFFIN
soY SAUSAGE
\2 to 4 soy sausagepatties (approximately 80 calories each)
395 Calories (kcal)
-{ 1 to 2 English muffins
7 g Total Fat
- 1-1/2 to 4 ounces fat-free mozzarella cheese
-{ (2o/ocalories from fat)
34 g Protein
J
46 g Carbohydrate
28 mg Cholesterol
-t SerVeS I
1490 mg Sodium

4 l. Cook soy sausageaccording to package instructions.

L -

2. Topthe Englishmuffin with the cheeseand cook in a toaster oven or underthe broiler for 2 to 3
=
miuntesor until cheeseme[ts.
LT
3 . P l a c e s a u s a g eo n o n e m u f f i n h a L f a n d t o p w i t h o t h e r h a L f .

-1

>.-l

-
\-. L E V E LI L E V E LI I LEVEL III
b{
2 soy patties, I English muffin, 1-t /2 oz cheese 3 soy patties, I English muffin, 3 oz cheese 4 soy patties,2 English muffins,4 oz cheese
r-- 1 protein,l/2carbohydrate,l dairy 2protein,l /2carbohydrate,2dairy j protein, 1 carbohydrate,2 dairy
\{
 J
C H E E S ES C R A M B L E- L E V E LI I per serving:
J
\ a rhol" eqq whites
3 tablespoonsskim milk
3 ounces mozzarella cheese,part skim, grated
388 Calories(kcal)
7 g Total Fat
J-l
salt and pepper to taste (35o/ocalories from fat)
-L -

53 g Protein
I g Carbohydrate
47 mg Cholesterol
Il
Serves1 653 mg Sodium

t/
i l n a b o w t , b e a t t h e e g g w h i t e s w i t h t h e s k i mm i t k .

2 I n a m e d i u m p a n c o a t e d w i t h v e g e t a b L e sprey, add the egg mixture and cook sLightly-thenadd the cheese
and cook to desired firmness.

L E V E L .I I
1-1/2protein,2 dairy

S C R A M B L E- L E V E L I I I
CHEESE per servtng:

\!l whole egg whites

4 tablespoonsskim milk 506 Calories (kcal)
4 ounces mozzarella cheese,part skim 9 g Total Fat
s a l ta n d p e p p e r to taste (35o/ocalories from fat)
68 g Protein
| 0 g Carbohydrate
62 mg Cholesterol

Serves 1 845 mg Sodium

1 In a bowL, beat the egg whites with the skim miLk.

2 In a medium pan coated with vegetable spray, add the egg mixture and cook sLightLy-then add the cheese
and cook to desired firmness.

LEVEL III
2 protein,2 dairy
L
r{
. . S P I N A C HS C R A M B L E - L E V EI L per serving:
= '\!!2
cup Roma tomato, diced
1 cup spinach leaves,cleaned and dried 239 Calories (kcal)
=
6 egg whites 9 g Total Fat
r-rl
7-l /2 ounces feta cheese,crumbled (35o/ocalories from fat)

1 tablespoon fresh basil, chopped 29 g Protein

L{

9 g Carbohydrate
38 mg Cholesterol
I
835 mg Sodium

) Serves 1

,l
E In a smalLnonstickpan coated with vegetabLespray,saut6 tomatoes and spinachuntil slightLytender
Removeandset aside.
-t
2. Whiskthe eg8whites together in a bowLand add to the pan. Cook,stirring,over Low heat untiLalmost set
Add the vegetabtemixtuer, cheese,and basil.Cook to desiredfirmness.
=

=
L E V E LI
lrt I protein, 1 dairy, I vegetable

5
1
i- S P I N A C HS C R A M B L E - L E V E LI I per servtng:
I
\\z2 cuRRomatomato,diced
1 cup spinachleaves,cleanedand dried 384 Calories (kcal)
=
B eoa whites lBgTotalFat
I 3 ounces feta cheese,crumbled (430/ocalories from fat)

1 tablespoon fresh basil, chopped 42 g Protein

-f
12 g Carbohydrate
76 mg Cholesterol
1
l419 mg Sodium
-{ Serves1

.{ I n a s m a l l n o n s t i c k p a n c o a t e d w i t h v e g e t a b l e s p r a y , s a u t 6 t o m a t o e s a n d s p i n a c h u n t i l s L i g h t L yt e n d e r .
Remove and set aside.
,'1
Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over Low heat until almost set.

1 A d d t h e v e g e r a b L em i x t u r e , c h e e s e , a n d b a s i l . C o o k t o d e s i r e d f i r m n e s s .

.4

=
'
rl
LEVEL II
v 1-1/2 protein, 2 dairy, 1 vegetable
I
L.
L.r
I
I J
S P I N A C H S C R A M B L E - L E V E LI I I per serving:
J
\.ro Romatomato,diced
2 cups spinach leaves, cleaned and dried 518 Calories(kcal) J
10 egg whites
4 ounces feta cheese,crumbled
25 g Total Fat
(43o/ocalories from fat) J
2 tablespoons fresh basil, chopped 55 g Protein
19 g Carbohydrate
J
1 0 1m g C h o l e s t e r o l
J
Serves 1
1877 mg Sodium
I
1. In a sma[Lnonstickpan coated with vegetable spray,saut6 tomatoes and spinachuntil sLightLytender.
J
Removeand set aside.
J
2. Whiskthe egg whites together in a bowl and add to the pan. Cook,stirring,over Low heat untiLalmost set
Add the vegetablemixture, cheese,and basit.Cook to desiredfirmness. J
J
J
J
LEVEL III
2 protein,2 dairy,2 vegetable
J
J
J
:J
M U S H R O O MO M E L E T - L E V EIL per servtng:
J
\ 6 eqq whites
<Alf Anrt nPnnPf tO fasfe | 9l Calories (kcal) f
3/4 cup mushrooms, sliced
2 tablespoons green onion, chopped
j g Total Fat
(15o/ocalories from fat)
:J
1/2 Roma tomato, chopped 32 g Protein
J
J
1 | /2 ounces low-fat cheddar cheese,shredded 7 g Carbohydrate
Q mn fhnlactarnl

596 mg Sodium
J
Serves 1 J
1. In a smaLlbowL,LightLybeat the egg whites with a fork and seasonto taste with aslt and pepper. ,-
--1

nonsticksaut6 pan with cookingspray and pLaceover mediumheat. Add the vegetablesand
2. Coat a smaLL J
cook untiLtender.
j
the cheeseover top, fotd omeLetin haLf,and cook
3. Add eggmixture and cook until set on the bottom. SprinkLe
a bit LongeruntiLcheeseis meLtedand eggsare set.
I
J
L E V E LI -
1 protein, 1 dairy, 1 vegetable
--
...2
-
IE-
it
t'
! M U S H R O OO llL
MM E L E T - L E V E per servtn9:

tn""t
]V-"nn 298 Calories (kcal)
r salt and pepper to taste
3/4 cup mushrooms, sliced 6 g Total Fat
- 2 tablespoons green onion, chopped
(19o/ocalories from fat)

1/2 Roma tomato, chopped 50 g Protein

-l
3 ounces low-fat cheddar cheese,shredded B g Carbohydrate
1Bmg Cholesterol
{
966 mg Sodium
I

: l
serves
{
- 1. In a small bowL,Lightlybeat the egg whites with a fork and seasonto taste with saLtand pepper.
1
2. Coat a small nonsticksaut6 pan with cookingspray and pLaceover mediumheat. Add the vegetablesand
-t cookuntil tender.

i 3. Addeggmixture and cook untiLset on the bottom. Sprinklethe cheeseover top, foLdome[et in ha[f, and cook
a bit longeruntil cheeseis melted and eggsare set.
=

=
LEVEL II
= 1-1/2 protein,2 dairy, 1 vegetable

'
7

)
-
I
O M E L E T- L E V E Ll l l
MUSHROOM pet servtng:

\0e99 whites
395 Calories (kcal)
{ salt and pepper to taste
B g Total Fat
1 cup mushrooms, sliced
(19o/ocalories from fat)
4 2 tablespoons green onion, chopped
64 g Protein
= 1/2 Roma tomato, choPPed
t 13 g Carbohydrate
4 ounces low-fat cheddar cheese,shredded
24 mg Cholesterol
1 1256 mg Sodium
a

* S e r v e s1
=
-. 1. In a small bowL,LightLybeat the egg whites with a fork and seasonto taste with satt and pepper.
a

* 2. Coat a sma[Lnonsticksaut6 pan with cookingspray and place over medium heat. Add the vegetabLesand
1 cookuntiLtender.

a the cheeseover top, foLdomelet in hatf, and cook

3. Addeggmixture and cook untit set on the bottom. SprinkLe

!
r
L. LEVEL lll
I
F'
I
2 Protein,2 dairY,1 vegetable
[_
-
I
I
-l

'
\L
C H E FS A L A D - L E V E LI
ounces fat-free turkey breast, chopped
per serving:
:l
3 ounces ham slice, extra lean, low sodium, chopped
l -l /2 ounces fat_free mozzarella cheese,chopped
323 Calories (kcal) :J
| /2 Roma tomato, chopped
I g Total Fat
(2 | o/ocalories from fat) :J
2 cups romaine lettuce, chopped
1/4 cup hearts of palm, chopped
50 g protein
74 g Carbohydrate T
I ounce avocado, diced
2 tablespoons low-fat Ranch dressinq
86 mg Cholesterol
5l5 mg Sodium
2
)

2
Serves 1

Tossingredientstogether in a bowt and drizzte with

J
dressing.
J
J
J
L E V E LI
-J
2 protein, I dairy, 1 vegetable, I condiment J
J
-.-l
C H E FS A L A D - L E V E L I I
U
\jlouncei fat.free turkey breast, chopped
per servtng:
J
4 ounces ham slice,extra lean, low sodium, chopped
452 Calories (kcal) -
3 ounces fat_free mozzarella cheese,chopped
I /2 Roma tomato, chopped
9 g Total Fat
(l8o/ocalories from fat)
j
2 cups romaine lettuce, choppeo
7/4 cup hearts of palm, chopped
I ounce avocado, diced
74 g protein
18 g Carbohydrate
:I
l l9 mg Cholesterol
3 tablespoons low-fat Ranch dressinq -
720 mg Sodium

J
J
Serves 1
-,-
Tossingredientstogerher in a bowLand drizzLewith
dressing.
-..l
-J
-IJ
LEVEL II
2-l /2 protein,2 dairy, I vegetable, 1 condiment
f

!-l'
L-c
r{l
H E F S A L A D - L E V E LI I I per servtng:

\) ounces fat-free turkey breast, chopped

-.{ 5 ounces ham slice, extra lean, low sodium, chopped 611 Calories(kcal)

4 ounces fat free mozzarella cheese, chopped l4gTotalFat

>_{ (20o/ocalories from fat)
1 Roma tomato, chopped
2-l /2 cups romaine lettuce, chopped 96 g Protein
4 1/4 cup hearts of palm, chopped 26 g Carbohydrate

2 ounces avocado, diced 150 mg Cholesterol 5352

-g
4 tablespoons low-fat Ranch dressing 913mg Sodium
r-{

--{
Serves 1
-.t
Tossingredientstogether in a bowLand drizzLewith dressing.
-d

r.I

LEVEL III
-at 3 protein,2 dairy, 1 vegetable,2 condiments

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g
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S T E A K& A R U G U L AS A L A D- L E V E LI per servtng:

\founces top sirloin

- 398 Calories (kcal)
.-t z cupsaruguta
llgTotalFat
1/2 pint cherry tomatoes, halved
t'l (42o/ocalories from fat)
1/2 cup canned artichoke hearts, drained
38 g Protein
2 tablespoons balsamic vinaigrette (see recipe)
>-t
20 g Carbohydrate
87 mg Cholesterol
r_d )erves 4
293 mg Sodium

i-{ or broil steak untiLdone,approximately7 to 10 minutes on eachside CooLand cut into I -inch stices.
1. GriLL

2. Tosstogether the arugula,tomatoes, and artichokehearts and arrangeon p[ates. Top with the steak and
drizz[ewith baLsamicvinaigrette.

t4

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t-. L E V E LI
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t-
6 ouncessteak,2 tablespoons dressing
L- 2 protein, 1 vegetable
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S T E A K& A R U G U L AS A T A D- L E V E LI I per serving:
-
\L ounces top sirloin
3 cups arugula 531 Calories (kcal) lr
7/2 pint cherry tomatoes, halved
3/4 cup canned artichoke hearts, drained
l4gTotalFat
(42o/ocalories from fat) :l
3 tablespoons balsamic vinaigrette (see recipe) 5l g Protein
26 g Carbohydrate :l
Serves 4 1 16 mg Cholesterol
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414 mg Sodium
1. GriLLor broil steak untiLdone,approximately7 to 10 minuteson eachside Coo[ and cut into 1-inchslices.

2 Tosstogether the arugula,tomatoes, and artichoke hearts and arrangeon pLates.Top with the steak and
:)
drizzLewith balsamicvinaigrette.

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L E V E LI I
8 ounces steak,3 tablespoons dressing J
2-1/2 protein, 1-l /2 vegetable
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\p
S T E A K& A R U G U L AS A L A D- L E V E Lt I I
ounces top sirloin
4 cups arugula
per servtng:

695 Calories (kcal)

u
f
1 pint cherry tomatoes, halved
I cup canned artichoke hearts, drained
lTgTotalFat
(41o/ocalories from fat) f
4 tablespoons balsamic vinaigrette (see recipe) 66 g Protein
40 g Carbohydrate
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Serves4 144 mg Cholesterol
547 mg Sodium
J
1. GriLLor broil steak untiLdone,approximately7 to 10 minutes on eachside CooLand cut into 1-inchstices
J
2. Tossto8ether the arugula,tomatoes, and artichokehearts and arrangeon plates. Top with the steak and
drizzle with baLsamic
vinaigrette.
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LEVEL III -
| 0 ouncessteak,4 tablespoonsdressing
3 protein,2 vegetable
L-
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L T U N A S A L A D - L E V E LI per serving:
btl

\iounces tuna, canned

3/4 ounce low-fat mavonnaise 248 Calories (kcal)
-!r
l-2 teaspoon lemon zest 5 g Total Fat
(l7o/ocalories from fat)
squeezeof lemon
1 tablespoon shredded carrots 44 g Protein

1 tablespoon chooped celery 5 g Carbohydrate

1 tablespoon chopped green onion 51 mg Cholesterol

- 348 mg Sodium
I teaspoon celery seeds

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-rt

]; - Draincannedtuna and place in a smaLLbowL.Add mayonnaiseand mix thoroughty.Then add Lemonzest, Lemon
luice,carrots,ceLery,green onions,and celery seeds.BLendtogether.

-=
.- L E V E LI
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2 Drotetn. I nt

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B
I
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r . - . T U N A S A L A D - L E V E LI I per servtng:
-
\founces tuna, canned
337 Calories (kcal)
*l 1 ounce low-fat mayonnaise
7 g Total Fat
3/4 teaspoon lemon zest
-{ (17o/ocalories from fat)
squeezeof lemon
59 g Protein
2 tablespoon shredded carrots
-=l 8 g Carbohydrate
2 tablespoon chopped celery
68 mg Cholesterol
2 tablespoon chopped green onion
-{
447 mg Sodium
| -l /2 teaspoons celery seeds
-:!

-
Serves 1
4
Draincannedtuna and pLacein a smaL[ bowl. Add mayonnaiseand mix thoroughty.Then add Lemonzest,
>4
Lemonjuice,carrots,ceLery,green onions,and celery seeds.BLendtogether.

-=

-
l-- L E V E LI I
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2-1/2 protein, l fat
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T U N A S A L A D- L E V E LI I I per servinq:
"-'5
ar t , o u n c e tsu n a ,c a n n e d :
1-l/4 ounces low-fat mayonnaise 459 Calories (kcal) t
E
I tablespoon lemon zest tug rotatrat
squeeze of lemon (20o/ocalories from fat) J
a
3 tablespoons shredded carrots 7\ n Dratain
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3 tablespoons chopped celery 15 g Carbohydrate :
j tablespoons chopped green onion R
v J\ 'mt tau f\ ht tavl tacc )t La cr at u
l t
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2 teaspoons celery seeds 54Q ma Qnr"lirtm *

-4
5i

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a
Serves 2
L.-
:
Draincannedtuna and pLacein a smaLLbowL.Add mayonnaiseand mix thoroughly.Then add Lemon
zest, Lemon 5
juice, carrots,ceLery,green onions,and celery seeds.Btendtogether. =-
4

=
L E V E LI I I
3 protein, 1 fat :l
r
g

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C H I C K E NS A L A D. L E V E LI per servtng:
;
\L ounces skinlesschicken breast halves
2 tablespoons !ow-fat mayonnaise 2l7 Calories (kcal) =
3/4 tablespoon Dijon mustard
2 tablespoons green onions, diced
6 g Total Fat
(260/ocalories from fat) :J
l/8 teaspoon black pepper 32 g Protein
)
1/B teaspoon fresh dill 7 g Carbohydrate
| /4 cup celery, diced 79 mg Cholesterol
257 mg Sodium
!
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Serves 4
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Poachchicken; cooL and dice. GentLy combine the chicken with the remaining ingredients
a n d c h i L Lu n t i L
a
ready to serve. H

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f
J
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L E V E LI
6 ounces .1

2 protein
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2
- C H I C K E NS A L A D - L E V E LI I per servtng:
I
fuounces skinless chickenbreasthalves
ia 2-l/2 ounceslow-fatmayonnaise 345 Calories (kcal)
1 tablespoon Dijon mustard l2gTotalFat
{ 2-1/2 tablespoons green onions, diced (32o/ocalories from fat)

1/4 teaspoon black pepper 43 g Protein

{ 74 g Carbohydrate
1/4 teaspoon fresh dill
l/2 cup celery, diced 105 mg Cholesterol
361 mg Sodium
-
Serves 3

P o a c hc h i c k e n ;c o o l a n d d i c e . G e n t L y c o m b i n e t h e c h i c k e n w i t h t h e r e m a i n i n g i n g r e d i e n t s a n d c h i L Lu n t i l r e a d y
t !o serve.

a
LEVEL II
B ounces
2-1/2 protein
a

-
I

3
. C H I C K E NS A L A D - L E V E L I I I per serving:
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\ry ouncesskinless
chickenbreasthalves
3 ounceslow-fatmayonnaise 517 Calories(kcal)
i
1-1/2tablespoonsDijon mustard l6gTotalFat

t 3 cup green onions, diced (26% calories from fat)

| /2 teaspoon black pepper 59 g Protein

r 1/2 teaspoon fresh dill 38 g Carbohydrate
3/4 cup celery, diced 1j2 mg Cholesterol
t
544 mg Sodium
a
Serves2
{
P o a c hc h i c k e n ;c o o l a n d d i c e . G e n t L y c o m b i n e t h e c h i c k e n w i t h t h e r e m a i n i n g i n g r e d i e n t s a n d c h i L Lu n t i l .
t r e a d yt o s e r v e .

:
LEVEL III
I

I
10 ounces
7 3 protein
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 J
I S L A N DP O R KT E N D E R L O I N -
\_f ounces pork tenderloin, lean
1/2 teaspoon salt
1/4 teaspoon pepper
J-J
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon cinnamon
f
2 teasooons olive oil J
1/4 cup brown suger,packed
1/2 tablespoon fresh garlic, finely chopped J*J
1/2 tablespoon Tabascosauce
-1
Serves4 (yields l5 ounces)

'1.
Preheatoven to 350 degrees.
J
2. Stir together saLt,pepper, cumin,chiLipowder, and cinnamon,then coat pork with the spice rub.
3. Heat 1 tablespoonoiL in a 12-inch skiL[etover moderateLyhigh heat and brown pork, turning,about J
4 minutes.
4. Stir together brown sugar,garLic,and Tabascoand pat onto top of tenderLoin.Placepork in a roastingpan
J
andcook in the oven for 20 minutes.
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I S L A N D P O R K T E N D E R L O I NS A L A D - L E V E L I per serving:
u
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\f_2 each orange,peeled and cut
1 cup fresh spinach
1/2 each red bell pepper, cut lengthwise into thin strips
556 Calories (kcal)
l3gTotalFat
J- r
1/16 cup golden raisins (37o/ocalories from fat)
39 g Protein
_J
1 cup Napa cabbage
51 g Carbohydrate

J
6 ounces lsland PorkTenderloin
2 tablespoons cumin vinaigrette (see recipe) 1 7 1m g C h o l e s t e r o l
781 mg Sodium

Serves 1 J
1. WhiLethe tenderLoinis roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick slicesand
J -
set side.
-.-
2 . T o s ss p i n a c hc, a b b a g eb, e l l p e p p e r ,a n d r a i s i n si n a t a r g e b o w l . =-
3. Preparethe dressing.
4. MoundsaLadmixture on a LargepLate.Arrange pork and orangesLiceson top and drizzle with dressing.
f
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J
J
L E V E LI -
2 prctein, 1/2fruit, I vegetable --
---
4
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-- r s l n r u D
A L A D- L E V E Lt l
p o R KT E N D E R L o TsN per serv,ng:

\ 3/4 each oranqe,peeled and cut

E=g

-{ l-l/2 cups fresh spinach 882 Calories (kcal)

3/4 each red bell pepper, cut lengthwise into thin strips lTgTotalFat
: (35o/ocalories from fat)
1-8cup golden raisins
1-1/2 cups Napa cabbage 52 g Protein
-{
8 ounces Island PorkTenderloin 9j g Carbohydrate

3 tablespoons cumin vinargrette (see recipe) 147 mg Cholesterol

862 mg Sodium
r--{ -
-a )erves I

-j t. Wfritethe tenderLoinis roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick sLicesand
set side.
--:! 2. Tossspinach,cabbage,beLLpepper, and raisinsin a Largebowt.

-_ 3. Preparethe dressing.
*4. Moundsatadmixture on a Largeplate. Arrange pork and orangesLiceson top and drizzLewith dressing.

-::!

-:l
L E V E LI I
2-1/2 protein, 1 fruit, 1-l /2 vegetable

r-d

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I
+g
I

= | S L A N DP O R KT E N D E R L O I NS A L A D - L E V E L l l l per servtng:

\ 1 each orange,peeled and cut

1029 Calories (kcal)
4 2 cups fresh spinach
1 each red bell pepper, cut lengthwise into thin strips l9gTotalFat
r-{
- (31o/ocalories from fat)
I /4 cup golden raisins
69 g Protein
2 cups Napa cabbage
= 87 g Carbohydrate
10 ounces lsland Pork Tenderloin
4 tablespoons cumin vinaigrette (see recipe) | 47 mg Cholesterol
--{
986 mg Sodium
i-{
Serves1

1. WhiLethe tenderLoinis roastingin the oven, peet and cut orangescrosswiseinto 1/4-inchthick slicesand
E setstoe.
'4 2. Tossspinach,cabbage,beLLpepper, and raisinsin a LargebowL.
_ 3. Preparethe dressing.
-{ 4. Moundsaladmixture on a [arge plate. Arrange pork and orangesticeson top and drizzLewith dressing.

-=

r.{ LEVEL III

j protein, 1 fruit,2 vegetable
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L-
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perserving:
S H R I M PS T I R - F R Y- L E V E L I -

orn.es shrimp, peeled

\ - -
1/4 tablespoon low-sodium soy sauce
o n r"r,, ,r,,
1/2 teaspoon rice vinegar -
| /4 cup fat-free chicken broth
,nr"rr,tt,;;:j2::r:
1-4 teaspoon garlic, minced -
33sCarbohydrate-J
1-4 teaspoon ginger, minced
259 mg Cholesterol _ _.,'
1 2 cup red onion, sliced in wedges
552mssodium
1-2 cup broccoli florets
J
1 - 1 / 4 c u p s s n o w p e a s ,t r i m m e d
1 - 1 / 2 c u p s m u s h t o o m s ,h a l v e d
J
1/4 cup yellow bell pepper, cubed
1/4 cttp canned water chestnuts,drained J
Serves 1
-
1 . W a s hs h r i m pa n d d r a i n w e L L
-
2 . H e a t t h e s o y s a u c e ,r i c e v i n e g a r , a n d 2 t a b l , e s p o o n so f t h e c h i c k e n b r o t h i n a s a u t 6 p a n o v e r m e d i u m h e a t . A d d t h e g a r L i ca n d g i n g e r a n d s a u t 6 , n a i l a " n d " F -
-t
3 . A d d a l L t h e v e g e t a b l e s t o t h e p a n a n d c o n t i n u e t o s a u t e , s t i r r i n g a n d a d d i n g m o r e b r o t h a s n e c e s s a r y . A d d s h r i m p w h e n the vegetables are hattw:fl |
cooked and saut6 untit the vegetabtes are tender and the shrimp is oPaque. 4

L E V E LI .,t.]

4 cups
2 protein, 1 vegetable -
J
:I
.-

S H R I M PS T I R - F R Y- L E V E L I I perservtng: 5
aglorn. es shrimp, peeled
'!r;!l =
J.jJ f t!tri-,<
1/2 tablespoon low-sodium soy sauce
3/4 teaspoon rice vinegar
s s rotatFat
:l
(9o/ocalories from fat)
1/2 cup fat-free chickenbroth
1/2 teaspoon garlic, minced
6t g Protein J
44 g Carbohydrate
1/2 teaspoon ginger, minced
345 mg Cholesterol 4
3/4 cup red onion, sliced in wedges
3/4 cup broccoli florets
e20ms Sodium
t -1/2 cups snow peas, trimmed -J
J

1-3/4 cups mushrooms, halved

1/2 cup yellow bell PePPer,cubed
1/2 cup canned water chestnuts, drained =
Serves 1
:r
1 . R i n s es h r i m pa n d d r a i nw e L L .
-
of the chickenbroth in a saut6Panover mediumheat.Add the garlicandgingerand saut6
2. Heatthe soy sauce,rice vinegar,and2 tabLespoons tenOerJ
untiL

3 . A d d a L Lt h e v e g e t a b l e s t o t h e p a n a n d c o n t i n u e t o s a u t 6 , s t i r r i n g a n d a d d i n g m o r e b r o t h a s n e c e s s a r y . A d d s h r i m p w h e n the vetetablesarehaLfwall
cooked and saut6 untiL the vegetabLes are tender and the shrimp is oPaque.

LEVEL II J
4-1/2cups
2-1/2 protein, | -1/2 vegetable J
L
5
-
= S H R I M PS T I R - F R Y L E V E Ll l l
per servtn9:

!0 ouncesshrimp,peeled
3/4 tabtespoonlow-sodiumsoy sauce 571 Calories (kcal)
E
1 teaspoon rice vinegar 6 g Total Fat
r{
3/4 cup fat-free chicken broth (9o/ocalories from fat)

3/4 teaspoon garlic, minced 7B g Protein

.-
3/4 teaspoon ginger, minced 59 g Carbohydrate

r{ 1 cup red onion, sliced in wedges 431 mg Cholesterol

I cup bbroccoli florets 1290mg Sodium

I
1-3/4 cups snow pwas, trimmed
2 cups mushrooms, halved
,{
j/4 cup yellow bell pepper, cubed

3/4 cup canned water chestnuts, drained

<
)erves I
r{

t . R i n s es h r i m p a n d d r a i n w e L L .
1
-1
H e a t t h e s o y s a u c e ,r i c e v i n e g a r , a n d 2 t a b l e s p o o n s o f t h e c h i c k e n b r o t h i n a s a u t 6 p a n o v e r m e d i u m h e a t . A d d t h e g a r L i ca n d g i n g e r a n d s a u t 6 u n t i l t e n d e r .

{.
A d d a L Lt h e v e g e t a b L e s t o t h e p a n a n d c o n t i n u e t o s a u t 6 , s t i r r i n g a n d a d d i n g m o r e b r o t h a s n e c e s s a r y . A d d s h r i m p w h e n t h e v e g e t a b l e s a r e h a L f w a y
cooked and saut6 untiL the vegetab[es are tender and the shrimp is opaque.
4

LEVEL III
4 5 cups
3 protein,2vegetable
a
I
7
a

TURKEY - L E V E LI
BURGER per servtng:
;\-
pounces groundturkeybreast
t-1/2tabiespoons
sourdoughbreadcrumbs 306 Calories (kcal)
Z
3 tablespoonslow-fat buttermilk l2gTotalFat
.{ (35o/ocalories from fat)
2-1/4 teaspoonsgreen onions, minced
2-1/4 teaspoons parsley,chopped 37 g Protein
{
I /4 teaspoon Dijon mustard 1 1 g Carbohydrate
101 mg Cholesterol
{ I dash Wprcestershire sauce
black pepper to taste 252 mg Sodium
r{

Serves 1
-
'l
. Preheatthe gritLor broiLer.
{
2. CombinealLingredientsand divide mixture into patties, size accordingto nutrition LeveL(seebelow)
-
until cookedthrough,7 to 10 minutes per side.
3. Gril"L
rl

i.

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,'
I
L E V E LI
6-ouncepatty
,
1protein
I
 -J
I

- L E V E LI I
T U R K E YB U R G E R per serving:
-
$ o r r n c e sg r o u n d t t r r k e yb r e a s t
2 tab Iespoo n s so u rdoug h breadcrum bs 410 Calories(kcal) -
4 tablespoons low-fat buttermiIk
3 teaspootls green onions, minced
l6gTotalFat
(35o/ocalories from fat) I
3 teaspoons parsley,chopped
1/2 teaspoon Dijon mustard
49 g Protein
14 g Carbohydrate
I
2 dashes Worcestershiresauce 135 mg Cholesterol
1
2 dashes black pepper to taste 351 mg Sodium
J
Serves 1
J
l. Preheatthe grill or broiLer.

2 . C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s , s i z e a c c o r d i n g t o n u t r i t i o n L e v e L( s e e b e L o w ) .
!
3 . G r i L Lu n t i l c o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .

LEVEL II
g-ounce patty
2-l /2 protein

- L E V E LI I I
T U R K E YB U R G E R per servtng:

\p ounces ground turkey breast

2 1/2 tablespoonssourdough breadcrumbs 512 Calories (kcal)
5 tablespoons low-fat buttermilk 20 g Total Fat
3-3/4 teaspoons green onions, minced (35o/ocalories from fat)
3-3/4 teaspoons parsley, chopped 61 g Protein
3/4 teaspoon Dijon mustard 18 g Carbohydrate
2 dashes Worcestershiresauce 169 mg Cholesterol
2 dashes black pepper to taste 443 mg Sodium

Serves l

l . P r e h e a t t h e g r i t Lo r b r o i L e r .

2 . C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s , s i z e a c c o r d i n g t o n u t r i t i o n l e v e L ( s e e b e l o w ) .

3 . G r i L Lu n t i Lc o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .

LEVEL III
l9-ounce patty
3 protein
L
t;l
- - B E E F& B R O C C O LSIT I R- F R Y- L E V E LI per servtng:
-r-

\114 cup soy sauce

l 2 red onion, sliced 466 Calories(kcal)
=
1 t a b l e s p o o nn t i n c e dg a r l i c 1 1g T o t a l F a t
(21a/ocalories from fat)
= 1-1/2pound top sirloin steak,sliced 1 inch thick
1 tablespoon sesame oil 46 g Protein
.rra
2 tablespoons rice vinegar 49 g Carbohydrate
OQ mn fhnlactarnl
1 tablespoon minced ginger
-{
4 cups broccoli florets 1 5 9 1m g S o d i u m
j..|
B ounces dried soba noodles
Yields6 cups
4
1 . B r i n g2 q u a r t s w a t e r t o a b o i L .
-
1
2 . M e a n w h i L he e, a t a s m a L aL m o u n to f s o y s a u c ei n a L a r g es a u t 6 p a n ,a d d t h e o n i o n sa n d g a r l i c ,a n d s a u t 6 u n t i Lo p a q u e .
__
.,4
-
3. naa beef andsaut6,turningoften with tongs,for 7 to 10 minutes,Stir together the oiL,vinegar,and gingerand add to the saut6 mixture
.-r
4 . B L a n c hb r o c c o l i i n t h e b o i l i n g w a t e r ( o r m i c r o w a v e o n h i g h , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . A d d t o t h e m e a t m i x t u r e a n d k e e p w a r m

-? _ _5 . P r e p a r e s o b a n o o d l e s a c c o r d i n g t o package directions. Drain, toss with the beef and broccoli, and serve.

=
_ L E V E LI
-l t-t/2cups
- 2protein,l carbohydrate,Ivegetable
=

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t:
1
* B E E F& B R O C C O LSI T I R - F R Y- L E V E LI I per serving:
r.{
-\]1;4
cup soy sauce
j I z reo onton, sltceo 622 Calories (kcal)
l5gTotalFat
1 tablespoon minced garlic
_.-a (21o/ocalories from fat)
1-1/2 pound top sirloin steak,sliced 1 inch thick
61 g Protein
1 t a b l e s p o o n s e s a m eo i l
65 g Carbohydrate
2 tablespoons rice vinegar
132 mg Cholesterol
1 tablespoon minced ginger
2122mg Sodium
4 cups broccoli florets
-{ B ounces dried soba noodles
Yields6 cups
...{
1 .B r i n g2 q u a r t sw a t e r t o a b o i L .
-4

amount of soy saucein a Largesaut6 pan, add the onionsand garlic,and saut6 untiLopaque
2. Meanwhi[e,heat a smaLL
4
3. Addbeef andsaut6,turningoften with tongs,for 7 to 10 minutes,Stir together the oiL,vinegar,and gingerand add to the saut6 mixture.
{-
4 . B L a n c hb r o c c o L ii n t h e b o i l i n g w a t e r ( o r m i c r o w a v e o n h i g h , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . A d d t o t h e m e a t m i x t u r e a n d k e e p w a r m .

- 4 _ ^ ppspsps
Z !. s o b a n o o d L e sa c c o r d i n g t o p a c k a g e d i r e c t i o n s . D r a i n , t o s s w i t h t h e b e e f a n d b r o c c o L i , a n d s e r v e .

=
LEVEL II
= 2cuDs
! - 3 protein,l carbohydrate,l vegetable
=
 E

B E E F& B R O C C O LSI T I R - F R Y- L E V E LI I I per servrng:

_-
cup soy sauce l^
\2,
1/2red onion,sliced 777 Calories (kcal) ---ta

l9gTotalFat
f,
1 tablespoonmincedgarlic
1-1/2 pound top sirloin steak,sliced 1 inch thick (21 o/ocalories f rom fat)
-^
1 tablespoon sesame oil 76 g Protein

2 tablespoons rice vinegar Bl g Carbohydrate

I tablespoon minced ginger 165 mg Cholesterol

4 cups broccoli florets 2652 mg Sodium

8 ounces dried soba noodles

Yields 6 cups

1 . B r i n g2 q u a r t s w a t e r t o a b o i [ .

2 . f 4 e a n w h i L eh, e a t a s m a L [a m o u n t o f s o y s a u c e i n a L a r g es a u t 6 p a n , a d d t h e o n i o n s a n d g a r [ i c , a n d s a u t 6 u n t i L o p a q u e .

3 . A d d b e e f a n d s a u t 6 , t u r n i n g o f t e n w i t h t o n g s , f o r 7 t o 10 m i n u t e s , S t i r t o g e t h e r t h e o i L , v i n e g a r , a n d g i n g e r a n d a d d t o t h e s a u t 6 m i x t u r e .

4 . B L a n c hb r o c c o L i i n t h e b o i L i n g w a t e r ( o r m i c r o w a v e o n h i g h , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . A d d t o t h e m e a t m i x t u r e a n d k e e p w a r m .

5. Prepare soba noodles according to packate directions. Drain, toss with the beef and broccoli, and serve.

LEVEL III
2-l/2 cups
3 protein, l carbohydrate, I vegetable

L E M O N - G A R L I CC H I C K E N- L E V E L I per serving:

\2, cup freshlemon juice

2 tablespoons molasses 153 Calories (kcal)
2 t e a s n o o n <W o r r c s t e r s h i r es a u c e 4 g Total Fat
4 garlic cloves,chopped (24o/ocalories from fat)

2 p o u n d s s k i n l e s sc h i c k e n t h i g h s 21 g Protein
1/4 teaspoon salt 8 g Carbohydrate
1/4 teaspoon black pepper 86 mg Cholesterol
Iemon wedges 219 mg Sodium
parsley sprigs
Yields 1Bounces

1 Combine first 4 ingredients in a nonreactive dish and add chicken.Cover and marinate in refrigerator 'l hour, turning occasionaLLy

2 Preheat oven to 425 deerees.

3 Removechickenfrom dish,reservingmarinade,and arrangein a shaLLowroasting pan coated with cookingspray. Pourreserved marinadeover
c h i c k e ns; p r i n k L w
e i t h s a L ta n d p e p p e r .

4 . B a k ea t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L w
y i t h m a r i n a d e ,B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i l c h i c k e n i s d o n e
Serve with Lemon wedges and garnish with parsley, if desired.

L E V E LI
6 ounces
2 orotein
rI
L.

\
-LEMON-GARLIC CHICKEN - LEVEL II per servtng:
{
fu_acupfreshlemonjuice
2 tablespoons
molasses 192 Calories (kcal)
a
2 teaspoo n s Worcesters l'ri re sauce 5 g Total Fat
{ 4 garlic cloves,chopped (24o/ocalories from fat)

2 p o u n d s s k i n l e s sc h i c k e n t h i g h s 26 g Protein
{ 10 g Carbohydrate
1/4 teaspoon salt
1/4 teaspoon black pepper 107 mg Cholesterol
4
temon weages 274 mg Sodium

{ parsley spngs
Yields32 ounces
r
t . C o m b i n ef i r s t 4 ingredientsin a nonreactive dish and add chicken.Cover and marinate in refrigerator t hour, turning occasionaLLy
t
2 .P r e h e a to v e n t o 425 degrees.
r R e m o v e c h i c k e n f r o m d i s h , r e s e r v i n g m a r i n a d e , a n d a r r a n g e i n a s h a L L o wr o a s t i n g p a n c o a t e d w i t h c o o k i n g s p r a y . P o u r r e s e r v e d m a r i n a d e o v e r
c h i c k e n ;s p r i n k L ew i t h s a L t a n d p e p p e r .
l
- 4 . B a k e a t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L yw i t h m a r i n a d e , B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i L c h i c k e n i s d o n e
a
Serve with Lemon wedges and garnish with parsley, if desired.

LEVEL II
{ I ounces
2-1/2 protein
a

a
c)
L

I
- L E M O N = G A R L I CC H I C K E N- L E V E L l l l per servtng:
{
\!_a cup fresh lemon iuice
z t a D t e s p o o t )m
a
sotasses
+ - L l ^ - ^ ^ ^ . ^ - ^ ^ l 256 Calories (kcal)
a
2 teaspoons Worcestershiresauce 7 g Total Fat

{ (24o/ocalories from fat)

4 garlic cloves,chopped
2 p o u n d s s k i n l e s sc h i c k e n t h i g h s 34 g Protein
I | 3 g Carbohydrate
1/4 teaspoon salt
1l? mn f halactprnl
I /4 teaspoon black pepper
4 365 mg Sodium
lemon wedges
r| parsley sprigs
Yields32 ounces
i
I C o m b i n ef i r s t 4 i n g r e d i e n t s i n a n o n r e a c t i v e d i s h a n d a d d c h i c k e n . C o v e r a n d m a r i n a t e i n r e f r i g e r a t o r t h o u r , t u r n i n g o c c a s i o n a [ y
a
2 P r e h e a to v e n t o 425 deqrees.
{
J R e m o v ec h i c k e n f r o m d i s h , r e s e r v i n g m a r i n a d e , a n d a r r a n g e i n a s h a L L o wr o a s t i n g p a n c o a t e d w i t h c o o k i n g s p r a y . P o u r r e s e r v e d m a r i n a d e o v e r
c h i c k e n s; p r i n k l e w i t h s a L t a n d p e p p e r .
a

- 4 . B a k e a t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L yw i t h m a r i n a d e , B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i L c h i c k e n i s d o n e
a
Servewith Lemon wedges and garnish with parsLey, if desired.

LEVEL III
a
10 ounces
lI
3 prorein
a
 per serving:
cotEstAW
3 cupsgreen cabbage,shredded
I cup red cabbage, shredded 38 Calories(kcal)
7 cup jicama, julienned traceTotalFat
(4o/ocaloriesfrom fat)
1/2 red onion, finely chopped
2 red delicious apples, finely diced 0 g Protein
1/2 cup fat-free mayonnaise 9 g Carbohydrate
1/3 cup white vinegar 0 mg Cholesterol
2 tablespoonsplus 2 teaspoonsfructose 171mg Sodium
2 tablespoonsplus 2 teaspoonsDijon mustard
1-l /2 teaspoonscarawayseed
T/4 teaspoonsalt
pinch white pepper

Yields 6 cups

1. Combinethe vegetabtes and apptes in a large bowt and mix we[[.

2. Combine the remaining ingredients in a sma[[ bowt and mix wetl to make dressing.

3. Pourthe dressingover the slaw and toss until evenLycoates. Cover tightLy and chitLbefore serving.

L E V E LI L E V E LI I L E V E LI I I
l/2 cup 1 cup 2 cups
l/2 vegetable l vegetable 2 vegetable