1,200 Calories

SECTION FIVE: Week 2: Meal Plans, Snacking, Water

MEAL PLAN "A"

1,200 Calories

BREAKFAST:

1 HERBALIFE? FORMULA 1 SHAKE + 1 FRUIT Example:

l 2 scoops Formula 1 Meal Replacement + 8 fl. oz. nonfat milk or soymilk + one half

of a fresh mango

OR: 1 PROTEIN UNIT + 1 FRUIT

Examples: l 7 egg whites (hard boiled or cooked with pan spray as an omelet) + ? grapefruit OR: ? 1 cup nonfat cottage cheese + 1 cup pineapple

LUNCH:

1 HERBALIFE? FORMULA 1 SHAKE + 1 FRUIT Example:

l 2 scoops Formula 1 Meal Replacement + 8 fl. oz. nonfat milk or soymilk +

1 cup strawberries

OR: 1 PROTEIN UNIT + 2 VEGETABLES + SALAD + 1 FRUIT

Example: l 3 ounces roasted chicken breast

m AND 2 cups steamed broccoli m AND 4 cups of salad greens with seasoned vinegar m AND 1 large orange

P.M. SNACK: 1 PROTEIN SNACK + 1 FRUIT Example: l Herbalife? Protein Bar Deluxe + 1 medium apple

DINNER:

2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT Example: l 8 ounces broiled fish with teriyaki sauce m AND 1 cup steamed spinach + 1 cup steamed carrots m AND mixed green salad m AND ? cup brown rice m AND 1 cup mixed honeydew and cantaloupe cubes

28

SECTION FIVE: Week 2: Meal Plans, Snacking, Water

MEAL PLAN "B"

1,500 Calories

BREAKFAST:

1 HERBALIFE? FORMULA 1 SHAKE + 1 FRUIT Example:

l 2 scoops Formula 1 Meal Replacement + 8 fl. oz. nonfat milk or soymilk + one half

of a fresh mango

OR: 1 PROTEIN UNIT + 1 FRUIT

Examples: l 7 egg whites (hard boiled or cooked with pan spray as an omelet) + ? grapefruit OR: ? 1 cup nonfat cottage cheese + 1 cup pineapple

A.M. SNACK: 1 PROTEIN SNACK Example: l 1 Herbalife? Protein Bar Deluxe

LUNCH:

1 HERBALIFE? FORMULA 1 SHAKE + 1 FRUIT Example:

l 2 scoops Formula 1 Meal Replacement + 8 fl. oz. nonfat milk or soymilk +

1 cup strawberries

OR: 2 PROTEIN + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT

Example: l 6 to 8 ounces roasted chicken or turkey breast, fish, tuna or shellfish

m AND 2 cups steamed green beans m AND 4 cups of salad greens with light dressing m AND ? cup brown rice m AND 1 large orange

P.M. SNACK: 1 PROTEIN SNACK + 1 FRUIT Example: l Herbalife? Protein Bar Deluxe + 1 medium apple

DINNER:

2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT Example: l 6 to 8 ounces broiled fish with teriyaki sauce m AND 1 cup steamed spinach + 1 cup steamed carrots m AND tossed green salad with light dressing m AND ? cup brown rice m AND 1 cup mixed melon cubes

29

SECTION FIVE: Week 2: Meal Plans, Snacking, Water

MEAL PLAN "C"

1,800 Calories

BREAKFAST:

1 HERBALIFE? FORMULA 1 SHAKE + 1 FRUIT Example:

l 2 scoops Formula 1 Meal Replacement + 8 fl. oz. nonfat milk or soymilk +

one half of a fresh mango

OR: 1 PROTEIN UNIT + 1 GRAIN + 1 FRUIT

Examples: l 7 egg whites (hard boiled or cooked with pan spray as an omelet) +

? whole-grain English muffin + ? grapefruit OR: ? 1 cup nonfat cottage cheese + 1 fat-free whole-grain waffle + 1 cup pineapple

A.M. SNACK: 1 PROTEIN SNACK + 1 FRUIT Example: l 1 Herbalife? Protein Bar Deluxe + 1 medium apple

LUNCH:

1 HERBALIFE? FORMULA 1 SHAKE + 1 FRUIT Example:

l 2 scoops Formula 1 Meal Replacement + 8 fl. oz. nonfat milk or soymilk +

1 cup strawberries

OR: 2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT

Example: l 3 ounces chicken or turkey breast, fish, tuna or shellfish on one slice of

whole-grain bread m AND 1 cup chopped vegetables m AND 1 cup tomato juice m AND 4 cups of salad greens m AND 1 large orange

P.M. SNACK: 1 PROTEIN SNACK + 1 FRUIT Examples: l Herbalife? Protein Bar Deluxe + 1 medium apple

DINNER:

2 PROTEIN UNITS + 2 VEGETABLES + SALAD + 1 GRAIN + 1 FRUIT Example: l 6 to 8 ounces broiled fish with teriyaki sauce m AND 1 cup steamed spinach + 1 cup steamed carrots m AND tossed green salad with light dressing m AND 1 cup whole-grain pasta m AND 1 cup watermelon

30

SECTION FIVE: Week 2: Meal Plans, Snacking, Water

FOOD LISTS FOR MEAL PLANNING

Protein Foods

FOOD ITEM

ONE UNIT

Egg whites

7 whites

Cottage cheese, nonfat 1 cup

Herbalife? Formula 1

2 scoops

Healthy Meal Meal

Formula 1 Meal Replacement

Replacement + nonfat milk

Beef, lean

3 ounces, cooked weight

Chicken breast

3 ounces, cooked weight

Turkey breast

3 ounces, cooked weight

Turkey ham

4 ounces, cooked weight

Ocean-caught fish

4 ounces, cooked weight

Shrimp, crab, lobster

4 ounces, cooked weight

Tuna

4 ounces, water packed

Scallops

4 ounces, cooked weight

VEGETARIAN

Soy Canadian bacon

4 slices

Soy hot dog

2 links

Soy ground round

? cup

Soy burgers

2 patties

Tofu, firm

? cup

CALORIES 115 140

PROTEIN (GRAMS) 25 28

180

18

145 ?160 140 135 135

130 ?170 120 145 135

25 25 25 18 25?31 22?24 27 25

80

21 (varies)

110

22 (varies)

120

24

160

26

180

20 (varies)

Note: Calorie average is 135 calories per unit.

31

SECTION FIVE: Week 2: Meal Plans, Snacking, Water

Fruits

FOOD ITEM Apple Apricots Avocado Banana Blackberries Blueberries Cantaloupe Cherries Grapes Grapefruit Honeydew melon Kiwi Mango Nectarine Orange Papaya Peach Pear Pineapple Plums Strawberries Tangerine Watermelon

ONE UNIT 1 medium 3 whole ? average fruit 1 small 1 cup 1 cup 1 cup 20 1 cup ? fruit 1 cup 1 large ? large 1 large 1 large ? large 1 large 1 medium 1 cup 2 small 1 cup 1 medium 1 cup

CALORIES 75 50 80 100 75 110 55 80 115 40 60 55 80 70 85 75 70 100 75 70 50 45 50

FIBRE (GRAMS) 3 3 2 3 8 5 1 2 2 2 1 3 3 2 4 3 3 4 2 2 4 3 1

Note: Calorie average is 75 calories per unit.

32

SECTION FIVE: Week 2: Meal Plans, Snacking, Water

Cooked Vegetables

FOOD ITEM Acorn squash, baked Artichoke Asparagus Beets Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Chinese cabbage Collard greens Corn Eggplant Green beans Green peas Kale Leeks Mushrooms Mustard greens Onion Pumpkin Red cabbage Spinach Sweet potato Swiss chard

ONE UNIT 1 cup 1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 ear 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

CALORIES 85 60 45 75 45 60 35 70 30 20 20 50 75 30 45 140 35 30 40 20 105 50 30 40 200 20

FIBRE (GRAMS) 6 6 4 3 5 4 4 5 3 2 3 5 2 3 4 8 3 1 3 3 4 3 3 4 4 2

33

SECTION FIVE: Week 2: Meal Plans, Snacking, Water

Cooked Vegetables (continued)

FOOD ITEM Tomato juice Tomato sauce/puree Tomato soup, made with water Tomato vegetable juice Tomatoes Turnip greens Winter squash, baked Zucchini with skin

Note: Calorie average is 55 calories per unit.

Raw Vegetables

FOOD ITEM Cabbage Carrots Cucumber Endive Pepper, green Peppers, red Pepper, yellow Romaine lettuce Spinach Tomatoes

Note: Calorie average is 25 calories per unit.

ONE UNIT 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

CALORIES 40 100 85 45 70 30 70 30

FIBRE (GRAMS) 1 5 0 2 3 5 7 3

ONE UNIT 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

CALORIES 20 50 15 10 30 30 30 10 10 40

FIBRE (GRAMS) 2 4 1 2 2 2 2 1 1 2

34

SECTION FIVE: Week 2: Meal Plans, Snacking, Water

Starches and Grains

STARCH/GRAIN Beans (black, pinto, etc.) Bread (whole grain preferred) English muffin Lentils Pasta (whole grain preferred) Potato, baked Rice (brown preferred) Rice cakes Tortilla, corn Cereals Bran flakes Oatmeal, cooked Shredded wheat, bite size

SERVING SIZE CALORIES FIBRE (GRAMS) PROTEIN (GRAMS)

? cup, cooked 115?140

5 ?7

7

1 slice

80 ?100

3

3?5

? muffin

80

1

2

? cup, cooked

115

8

9

? cup, cooked

85

2

3

? medium

100

? cup, cooked

110

2

3

2 large

70

1

1

2 tortillas

120

4

2

? cup

100

3

5

1 cup

130

4

6

? cup

115

3

4

Note: Calorie average is 100 calories per serving.

Taste Enhancers

FOOD ITEM

SERVING SIZE CALORIES FIBRE (GRAMS)

Cheese, Parmesan

3 tablespoons

80

0

Cheese, reduced fat

1 ounce

50 ? 80

0

Nuts

? ounce

80 ?100

0

Olive oil

1 teaspoon

40

0

Olives

10 large

50

0

Pine nuts, sesame seeds

1 tablespoon

50

1

Salad dressing, fat-free or low-fat 2 tablespoons 40?80

0

FAT (GRAMS) 5

2?5 6 ?11

4 7 4 -7 0?2

Note: Calorie average is 100 calories per serving.

35

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