incredible slimdown · eating plan important: since it contains a minimum level of calories, the...

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INCREDIBLESLIMDOWN

NUTRITION GUIDE

TABLE OF

CONTENTS

TABLE OF CONTENTS

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UNDERSTANDING MEAL PLANS

7-DAY RAPID RESULTSEATING PLAN

EVERYDAY EATING PLAN

SNACKS

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filled with tips and recipes to keep you fueled for optimal fitness. We believe that fresh, real food is the best thing you can give your body, especially if you’re physically active or want to lose weight. Our philosophy is “Crowd Out” - filling your plate with good stuff and leaving very little room, or crowding out, the not-so-good stuff. The focus is on eating a balanced diet of wholesome, natural ingredients from the four major food groups, not on counting calories.

We’ve created two delicious meal plans to get you on your way to seeing results. The Rapid Results Plan is designed to be followed for just seven days. After that,

continue with the included Everyday Eating Plan. You’ll be eating plenty of fresh vegetables, fruits, whole grains, legumes (that’s beans, lentils, and anything found in a pod), as well as healthy fats and lean proteins to keep you full, energized and ready to tackle the next Zumba® class.

Achieving a healthy weight is absolutely possible, but it does take dedication and patience. While our philosophy on food is based on balanced nutrition, remember that to lose weight you need to burn more calories than you take in. Your personal daily caloric burn is based on your activity level, age, gender and

muscle mass - each of us is unique. Women who are looking to lose weight should aim to eat between 1,400-1,600 calories, while men should aim for 1,800-2,000 calories per day, depending on the variables mentioned. Follow the meal plans as best as you can. If you are still hungry, feel free to add extra servings of green leafy or non-starchy vegetables like kale, cauliflower, broccoli or Brussels sprouts to your meals.

The more you stick to it, the more results you should see. Every step you take on your journey gets you one step closer to success!

HUNGRY FOR RESULTS?

LET’S GET COOKIN!

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INCREDIBLE SLIMDOWN NUTRITION GUIDE | UNDERSTANDING MEAL PLANS

MEAL PLANSThis nutrition guide features two mouth-watering eating plans – The 7-Day Rapid Results Plan and The Everyday Eating Plan.

The Rapid Results Plan is designed to be used in conjunction with Zumba® Fitness 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.

WELCOME TO THE INCREDIBLE SLIMDOWN NUTRITION GUIDE,

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DAY 1

DAY 7

DAY 6

CHARGED-UP CAPONATA

LUNCH

VA-VA SHROOM SANDWICH

CRAZY FOR QUINOA

HEALTH & WEALTH SALAD

MAKE IT MAHI SALAD

SWEET SAMBA QUINOA

SUPED-UP SPINACH SALAD

NUTTY APPLE OATMEAL

BREAKFAST

SWEET POTATO BREAKFAST BOAT

TURKEY PATTY SANDWICH

PRE-PARTY OATMEAL

SUNRISE SMOOTHIE

BETO’S AMAZING AVOCADO SMOOTHIE

UP-BEAT BUMPIN’ OATMEAL

POWERHOUSE PORTABELLA TACOS

DINNER

VERY CHERRY QUINOA

STUFFED SWEET POTATO BOAT

CHA-CHA CHICKEN SANDWICH

LIVELY LENTIL SALAD

LIVING LA VIDA LENTILS

ROCKIN’ EGGPLANT ROMESCO

DAY 5

DAY 4

DAY 2

DAY 3

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7-DAY RAPID RESULTSEATING PLAN

INCREDIBLE SLIMDOWN NUTRITION GUIDE | 7-DAY RAPID RESULTS EATING PLAN

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.

Cut along the dotted line and keep your meal plan with you!

BREAKFAST

NUTTY APPLE OATMEAL

(1 SERVING) INGREDIENTS:• 1 small apple, chopped• 1 tbsp. almond butter• ¾ cup oats• 1 cup water• ¼ tsp. cinnamon

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

NUTRITION CONTENT:

LUNCH

CHARGED-UP CAPONATA

(1 SERVING) INGREDIENTS:• 2 cups eggplant, diced• 2 tsp. olive oil• 1 tbsp. raisins• 1 tbsp. pine nuts or other chopped nut• 12 grape tomatoes, halved• ¼ of a medium onion, diced• 1 garlic clove, minced• 3 oz. cod*

PREPARATION: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 continuously. If the mixture is too dry, add water 1 tbsp. at a time to prevent scorching. 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 alongside of the caponata.

NUTRITION CONTENT:

*To use a vegetarian source of protein, substitute with ½ cup of chickpeas.

DINNER

POWERHOUSE PORTABELLA TACOS

(1 SERVING) INGREDIENTS:• 2 corn tortillas• 1 portabella mushrooms sliced 1-inch thick*• 2 tbsp. mashed avocado• 3 tbsp. tomato salsa (not black bean, mango, etc.)• 1 cup spinach• 2 tsp. canola oil

PREPARATION:Sauté 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:

*To use or add a non-vegetarian source of protein, substitute with 2 oz. of fish or chicken breast and useonly 1 tsp. of oil.

DAY 1

INCREDIBLE SLIMDOWN NUTRITION GUIDE | 7-DAY RAPID RESULTS EATING PLAN: DAY 1

5

Calories: 303Total Fat: 11gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 0mg

Sodium: 62mgCarbohydrates: 47gFiber: 9gSugar: 15gProtein: 8g

Calories: 334Total Fat: 14g Saturated Fat: 2.7g Polyunsaturated Fat: 1.6g Monounsaturated Fat: 6.8g Cholesterol: 47mg

Sodium: 73mg Carbohydrates: 30g Fiber: 6g Sugar: 9g Protein: 22g

Calories: 315Total Fat: 16gSaturated Fat: 2.7gPolyunsaturated Fat: .6gMonounsaturated Fat: 11.4gCholesterol: 0mg


MEALS ONLY WITH ALMONDS & FRUIT

952 CALORIES1212 CALORIES

BREAKFAST

SWEET POTATO BREAKFAST BOAT

(1 SERVING) INGREDIENTS (STANDARD RECIPE):• 1 cup fresh spinach• 1 tsp. grapeseed oil• 1 egg, beaten• 1 baked sweet potato• 2 tbsp. chopped almonds

INGREDIENTS (VEGAN RECIPE):• 2 cups fresh spinach• 1 tsp. grapeseed oil• 1 baked sweet potato• 2 tbsp. walnuts, chopped

PREPARATION:Sauté the spinach with oil (add egg, if desired). Combine the flesh of the sweet potato with all other ingredients, add salt and pepper to taste, and then put the mixture back into the sweet potato skin to serve.

NUTRITION CONTENT:

NUTRITION CONTENT (VEGAN):

LUNCH

VA-VA SHROOM SANDWICH

(1 SERVING) INGREDIENTS:• 1 tsp. olive oil• 1 portabella mushroom• 5-10 baby spinach leaves• 2 tbsp. mashed avocado• 2 tbsp. chopped walnuts• 1 lettuce cup• 1 tsp. balsamic vinegar

PREPARATION:Heat the oil in a pan and sauté the mushroom over medium-high heat on each side for about 3-5 minutes or until cooked through. Add salt and pepper to taste. Layer the ingredients onto the lettuce cup, and drizzle with balsamic vinegar.

NUTRITION CONTENT:

DAY 2

Calories: 289Total Fat: 15.5gSaturated Fat: 2.6gPolyunsaturated Fat: 5.7gMonounsaturated Fat: 6.2gCholesterol: 186mg

Sodium: 135mgCarbohydrates: 27.7gFiber: 6gSugar: 10.4gProtein: 12g

Calories: 313Total Fat: 15gSaturated Fat: 1.6gPolyunsaturated Fat: 10.8gMonounsaturated Fat: 2g Cholesterol: 0mg


Calories: 221 Total Fat: 19.5g Saturated Fat: 2.1g Polyunsaturated Fat: 8.4g Monounsaturated Fat: 7.7g Cholesterol: 0mg

Sodium: 20mg Carbohydrates: 11.3gFiber: 4.3gSugar: 2.2gProtein: 6.7g

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DINNER

VERY CHERRY QUINOA

(1 SERVING) INGREDIENTS:• 2 oz. chicken breast (boneless, skinless)*• ½ cup cooked quinoa• 1 tbsp. pistachios• 2 tbsp. dried cherries• 1 tsp. extra virgin olive oil• 2 tsp. balsamic vinegar

PREPARATION:Put the chicken breast in a pot and cover with water. Bring the water to a boil, then lower the heat so the water is just barely simmering. Let the chicken cook for 5 minutes, turn off the heat and cover the pot. Let the chicken sit in the hot water for about 10 minutes or until cooked through. Remove chicken from the water and blot off excess water. Combine the remaining ingredients in a bowl and add salt and pepper to taste. This can be served warm, room temperature or chilled.

NUTRITION CONTENT:

*To use a vegetarian source of protein, substitute with⅓ cup of edamame.

Calories: 357Total Fat: 12gSaturated Fat: 1.5g Polyunsaturated Fat: 1g Monounsaturated Fat: 3.5g Cholesterol: 35mg

Sodium: 80mg Carbohydrates: 44gFiber: 4.5g Sugar: 10g Protein: 21g


867 CALORIES1127/1151 CALORIES

BREAKFAST

TURKEY PATTY SANDWICH

(1 SERVING) INGREDIENTS:• 4 oz ground turkey• ¼ apple, chopped• Pinch of dried sage• 2 slices of sweet potato, cut lengthwise

(make ¼-inch thick)• 1 tbsp. coconut oil

PREPARATION:Heat oil in skillet over medium heat. Combine turkey, apple and sage, and form into a patty the shape of the sweet potato slices. Put patty and sweet potatoes in the pan. Flip them after about 5 minutes. Remove sweet potatoes once they are tender and cook turkey until 165°F. Layer turkey between the sweet potatoes and enjoy!

NUTRITION CONTENT:

LUNCH

CRAZY FOR QUINOA

(1 SERVING) INGREDIENTS:• ½ cup quinoa• 8 almonds, chopped• 2 tbsp. pomegranate arils• 1 tsp. extra virgin olive oil• 2 tsp. balsamic vinegar

PREPARATION:Combine the ingredients in a bowl and add salt and pepper to taste.

NUTRITION CONTENT:

DINNER

STUFFED SWEET POTATO BOAT

(1 SERVING) INGREDIENTS:• 2 tsp. grapeseed oil• 4 oz. chicken breast (boneless, skinless)*• 1 cup fresh spinach• 1 medium baked sweet potato

PREPARATION:Heat oil in a sauté 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. Sauté the spinach until wilted. Cut the chicken into cubes. Scoop out flesh of sweet potato and mix all the ingredients together in a bowl. Add salt and pepper to taste. Place the mashup back into the sweet potato skin and serve.

NUTRITION CONTENT:

*To use a vegetarian source of protein, substitute with ½ cup of chickpeas.

DAY 3

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Calories: 337 Total Fat: 17.2g Saturated Fat: 2.4g Polyunsaturated Fat: 9.5g Monounsaturated Fat: 2.2g Cholesterol: 65mg

Sodium: 77mg Carbohydrates: 19g Fiber: 2.7Sugar: 4.7g Protein 27g

Calories: 232 Total Fat: 10g Saturated Fat: 1g Polyunsaturated Fat: 2g Monounsaturated Fat: 6g Cholesterol: 0mg

Sodium: 11mg Carbohydrates: 30g Fiber: 4g Sugar: 3g Protein: 6.5g

Calories: 332 Total Fat: 11g Saturated Fat: 1gPolyunsaturated Fat: 3.5g Monounsaturated Fat: 5.5g Cholesterol: 0mg

Sodium: 303mg Carbohydrates: 52g Fiber: 10g Sugar: 10g Protein: 9g



BREAKFAST

PRE-PARTY OATMEAL

(1 SERVING) INGREDIENTS:• ½ cup oats• 1 cup water• ½ cup pitted fresh or frozen cherries• 1 small pear, diced• 1 tbsp. walnuts, chopped• ¼ tsp. cinnamon

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

NUTRITION CONTENT:

LUNCH

HEALTH AND WEALTH SALAD

(1 SERVING) INGREDIENTS:• ½ cup edamame, shelled• ½ cup corn kernels• 1 tsp. extra virgin olive oil• 2 tsp. fresh lime or lemon juice• 5 cherry tomatoes, halved

PREPARATION:Defrost the edamame and corn, if frozen. Combine all ingredients into a bowl and add salt and pepper to taste.

NUTRITION CONTENT:

DINNER

CHA-CHA CHICKEN SANDWICH

(1 SERVING) INGREDIENTS:

PREPARATION:Put chicken breast in a pot and cover with water. Bring water to a boil, then lower the heat so the water is just barely simmering. Let chicken cook for 7 minutes, turn off the heat and cover the pot. Let the chicken sit in the hot water for 10-15 minutes or until cooked through. Remove chicken from the water and blot off excess water and dice into ½-inch pieces. Combine all of the ingredients (except the lettuce cup) in a bowl. Add salt and pepper to taste. Spread the mixture onto the lettuce round.

*To use a vegetarian source of protein, substitute with 1/3 cup of chickpeas.

NUTRITION CONTENT (STANDARD RECIPE):

NUTRITION CONTENT (WITH CHICKPEAS):

DAY 4Calories: 304Total Fat: 8gSaturated Fat: 1gPolyunsaturated Fat: 4.5gMonounsaturated Fat: 2g Cholesterol: 0mg


Calories: 312Total Fat: 17gSaturated Fat: 2.3gPolyunsaturated Fat: 8gMonounsaturated Fat: 5gCholesterol: 54mg

Sodium: 59mgCarbohydrates: 18gFiber: 4gSugar: 11gProtein: 23.5g

• 3 oz. chicken breast (boneless, skinless)*

• ½ cup snap peas• 2 tbsp. chopped carrots• 1 tsp. extra virgin olive oil

• 2 tbsp. chopped walnuts• ½ cup pitted fresh or

frozen cherries• 1 lettuce cup

Calories: 314Total Fat: 17gSaturated Fat: 1.7gPolyunsaturated Fat: 7.8gMonounsaturated Fat: 4.4gCholesterol: 0mg


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Calories: 231Total Fat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1g Monounsaturated Fat: 3g Cholesterol: 0mg




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BREAKFAST

SUNRISE SMOOTHIE

(1 SERVING) INGREDIENTS:• 2 cups frozen mango• ½ cup fresh pomegranate arils• 10 oz. coconut water (no added sugar)

PREPARATION:Place all ingredients into a blender and blend until fairly smooth. The smoothie will have texture from the pomegranate arils.

NUTRITION CONTENT:

LUNCH

MAKE IT MAHI SALAD

(1 SERVING) INGREDIENTS:• 2 oz. mahi-mahi or other firm white fish*• 2 cups spinach• 1 clementine or orange• 12 pistachios or 6 chopped almonds• ½ cup grapes, halved• 1 tsp. extra virgin olive oil• 2 tsp. vinegar or lemon juice

PREPARATION:Using a knife, cut diagonal slits into the fish. Do not cut all the way through the fish. Fill a saucepan ⅔ 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 and add salt and pepper to taste. Combine the remaining ingredients and serve fish on top.

NUTRITION CONTENT:

*To use a vegetarian source of protein, substitute with ¼ cup of chickpeas.

DINNER

LIVELY LENTIL SALAD

(1 SERVING) INGREDIENTS:• 1 tsp. extra virgin olive oil• 1 tsp. mustard• 1 tbsp. lemon juice• 1 cup cooked lentils• ¼ cup carrots, chopped• ¼ cup peppers, chopped• 2 cups spinach

PREPARATION:Combine the oil, mustard and lemon juice in a bowl. Separately, combine the lentils, carrots and peppers, 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: 311Total Fat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3.5g Cholesterol: 0mg

Sodium: 156mgCarbohydrates: 47.5gFiber: 18.5gSugar: 2gProtein: 20g


Sodium: 77mgCarbohydrates: 19gFiber: 2.7gSugar: 4.7gProtein: 27g

DAY 5

Calories: 245Total Fat: 11gSaturated Fat: 1.5g Polyunsaturated Fat: 1gMonounsaturated Fat: 3.5g Cholesterol: 53mg




BREAKFAST

BETO’S AMAZING AVOCADO SMOOTHIE

(1 SERVING) INGREDIENTS:• ¼ of an avocado• 1 cup spinach or kale• 1 cup frozen mixed berries• 1 banana• 10 oz. coconut water

PREPARATION:Place all ingredients into a blender and blend until smooth. The smoothie will have texture from the frozen mixed berries.

NUTRITION CONTENT:

LUNCH

SWEET SAMBA QUINOA

(1 SERVING) INGREDIENTS:• ¼ cup sweet potato, diced• ½ cup cooked quinoa• ½ bell pepper, chopped• 1 cup spinach• 2 tbsp. fresh squeezed orange juice• 5 almonds, chopped• 1 tsp. extra virgin olive oil

PREPARATION: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:

DINNER

LIVING THE GOOD LIFE LENTILS

(1 SERVING) INGREDIENTS:• 1 tsp. olive oil• 2 oz. wild salmon*• 2 tbsp. carrots, chopped• 2 tbsp. celery, chopped• 1 tbsp. parsley, chopped• 1 tsp. extra virgin olive oil• 1 tbsp. lemon juice• ½ cup cooked lentils

PREPARATION:Heat the olive oil in a sauté pan over medium heat. Cook the salmon for 2 minutes on each side. While the salmon is cooking, combine the remaining ingredients in a bowl and add salt and pepper to taste. Serve the salmon on top of the lentils.

NUTRITION CONTENT:

*To make this completely vegetarian, substitute with ¼ cup lentils.

Calories: 315Total Fat: 6.5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3.5gCholesterol: 0mg


Calories: 324Total Fat: 10.5gSaturated Fat: 1gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 5g Cholesterol: 0mg


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DAY 6

Calories: 306Total Fat: 16gSaturated Fat: 1.4gPolyunsaturated Fat: 1.4gMonounsaturated Fat: 6.6g Cholesterol: 0mg

Sodium: 27mgCarbohydrates: 22gFiber: 8.5gSugar: 1gProtein: 20.5g




BREAKFAST

UP-BEAT BUMPIN’ OATMEAL

(1 SERVING) INGREDIENTS:• ½ cup rolled oats• 1 cup water• 2 tbsp. packed raisins• 2 tbsp. walnuts, chopped• ¼ tsp. cinnamon

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

NUTRITION CONTENT:

LUNCH

SUPED-UP SPINACH SALAD

(1 SERVING) INGREDIENTS:• 2 cups spinach• 1 hard-boiled egg, chopped*• 8 almonds, chopped• ½ an apple, diced• 1 tsp. extra virgin olive oil• 2 tsp. vinegar or lemon juice

PREPARATION:Put all of the ingredients together in a bowl, toss, and then add salt and pepper to taste.

NUTRITION CONTENT:

*To use a vegetarian source of protein, substitute with ½ cup of firm tofu or ⅓ cup of chickpeas.

DINNER

ROCKIN’ EGGPLANT ROMESCO

(1 SERVING) INGREDIENTS:• 2 cups eggplant, cubed• ¼ medium onion, chopped• 1 garlic clove, chopped• 10 almonds• 1 roasted bell pepper, chopped• 1 tsp. olive oil• 3 oz. wild salmon*

PREPARATION:Steam the eggplant for about 7 minutes or until tender. Heat a sauté pan over medium heat, and then add onions and garlic with enough water to almost cover them. Cook the mixture until the onions and garlic are translucent (about 7 minutes). If the pan dries out, add water 1 tbsp. at a time to prevent scorching. Combine the almonds, pepper, onion and garlic into a blender and purée until smooth. Add water to thin the mixture to the consistency of a thick sauce. Heat the oil over medium heat, add the salmon to the pan and cook for 2-3 minutes on each side. Serve with the salmon on top of the eggplant and drizzle with sauce.

NUTRITION CONTENT:

*To use a vegetarian source of protein, substitute with ½ cup chickpeas.

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DAY 7Calories: 310Total Fat: 13gSaturated Fat: 1.5gPolyunsaturated Fat: 8gMonounsaturated Fat: 2.5gCholesterol: 0mg


Calories: 234Total Fat: 15gSaturated Fat: 2.5gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gCholesterol: 186mg

Sodium: 110mgCarbohydrates: 17.5gFiber: 5gSugar: 11gProtein: 10g

Calories: 331Total Fat: 20.5gSaturated Fat: 1gPolyunsaturated Fat: .9gMonounsaturated Fat: 3.6g Cholesterol: 0mg




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DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DAY 8

DAY 9

DAY 10

KICKIN’ FRITTATA

VEGGIE PIE

WHITE BEAN SOUP

WAIST-WHITTLING WRAP

HEARTY CHILI CELEBRATION

CHESTNUT AND FENNEL SOUP

LIFTED LETTUCE WRAPS

SALMON BURGER

SHRIMP BRUSCHETTA

BANGIN’ BARLEY SALAD

LUNCH

BREAKFAST BOWL BONANZA

HIP-SHAKIN’ HASH

PB&J WRAP-UP

SHIMMY-SHIMMY MANGO SHAKE

POWERHOUSE PINEAPPLE SHAKE

PEACH SMOOTHIE

ALMOND & BERRY SMOOTHIE

PUMPKIN QUINOA BAKER’S DELIGHT

APPLESAUCE QUINOA BAKE

TANGO BREAKFAST TACOS

BREAKFAST

FISH DELIGHT

BEAN CAKES

MIX-IT-UP STIR-FRY

SPRING BULGUR

SPAGHETTI SQUASH BOLOGNESE

PUMPED UP MUSSELS

VERY VEGGIE LASAGNA

SWEET POTATO STEW

LENTIL MEATLOAF

BAKED COD BLISS

CRISPY KALE CHIPS

TWISTED TORTILLA CHIPS

ELECTRIC EDAMAME HUMMUS

BEET CHIPS

SQUASH FRIES

ROASTED CHICKPEAS

BEAN DIP

ROASTED EGGPLANT DIP

ROASTED CAULIFLOWER

TWO-STEPPIN’ TUNA SALAD

DINNER

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EVERYDAY EATING PLAN

INCREDIBLE SLIMDOWN NUTRITION GUIDE | EVERYDAY EATING PLAN

SNACK

Cut along the dotted line and keep your meal plan with you!

BREAKFAST

BREAKFAST BOWL BONANZA

(1 SERVING) INGREDIENTS:• 3 tsp. olive oil• ½ cup onions, chopped• ½ cup red bell peppers, chopped• 1 cup potatoes, diced• 2 cups kale, chopped• 1 egg and 2 egg whites*

PREPARATION:Heat the oil in a sauté pan over medium heat. Add 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 cook, stirring continuously, for another 3 minutes or until wilted. Crack the eggs directly on top of the mixture and cover until cooked to desired temperature. If you’re omitting the eggs, add crumbled tofu as a substitution and stir until cooked. Add salt and pepper to taste.

NUTRITION CONTENT:

*To use a vegetarian source of protein, substitute with¾ cup firm tofu, crumbled, in place of eggs.

INCREDIBLE SLIMDOWN NUTRITION GUIDE | EVERYDAY EATING PLAN: DAY 1

DINNER

FISH DELIGHT

(1 SERVING) INGREDIENTS:• 3 tsp. olive oil, divided• 2 tsp. balsamic vinegar• ½ zucchini, sliced ¼ -inch thick• ½ yellow squash, sliced ¼-inch thick• ¼ red onion, sliced ¼-inch thick• ¼ red bell pepper, sliced ¼-inch thick• 10 almonds, chopped• 6 oz. cod or other white fish*• ⅛ tsp. paprika• ⅛ tsp. dried thyme

PREPARATION:Preheat oven to 400°F. Mix together 2 tsp. of oil and vinegar. Toss vegetables in the oil mixture until well-coated. Place on a baking sheet and roast for 15-20 minutes 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:

*To use a vegetarian source of protein, substitute with 6 oz. of firm tofu.

DAY 1LUNCH

KICKIN’ FRITTATA

(1 SERVING) INGREDIENTS:• 2 tsp. olive oil or coconut oil• ¼ medium onion, sliced• ¼ bell pepper, sliced• ¼ tsp. cumin• 3 oz. chicken breast, cubed*• 2 eggs, beaten• 1 tbsp. avocado, mashed• 3 tbsp. salsa

PREPARATION:Preheat oven to 350°F. Heat 1 tsp. of oil in a sauté pan over medium heat. Add the onions and cook for 5 minutes. Add the peppers, cook for another 3 minutes, then set aside. Sprinkle the cumin on the chicken. Add the remaining oil to the pan, cook chicken for about 5 minutes (or until cooked through), then set aside. Mix eggs with 2 tbsp. of water. Heat a small oven safe nonstick skillet over medium heat. Put the egg mixture in pan and add vegetables and chicken. Cook until the bottom has set (about 2 minutes). Transfer to the oven and continue cooking until the frittata is cooked through (about 10 minutes). Cut into quarters and serve with salsa and avocado.

NUTRITION CONTENT:

*To make vegetarian, substitute with 2 oz. of firm tofu.

Calories: 315Total Fat: 19gSaturated Fat: 3.8gPolyunsaturated Fat: 3gMonounsaturated Fat: 10.7gCholesterol: 238mg

Sodium: 325mgCarbohydrates: 9.6gFiber: 3gSugar: 1gProtein: 28g



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Sodium: 265mgCarbohydrates: 49gFiber: 10gSugar: 5.5gProtein: 21.5g

MEALS ONLY WITH CRISPY KALE CHIPS


BREAKFAST

HIP-SHAKIN’ HASH

(1 SERVING) INGREDIENTS:• 2 tsp. olive oil, divided• ¼ cup onion, diced• ½ cup potatoes, diced• 1 oz. ground chicken or turkey (97% lean)*• 1 cup spinach• 1 egg, beaten*

PREPARATION:Heat 1 tsp. of oil in a sauté pan over medium heat. Add the onion and potato and cook for 7 minutes (add water 1 tbsp. at a time to prevent scorching). Set aside, and add the remaining oil to the pan. Add ground chicken or turkey to the pan, and sauté until browned (about 3 minutes). Add the spinach, potato mixture and egg, and mix until cooked through.

NUTRITION CONTENT:

*To use a vegetarian source of protein, substitute chicken or turkey with 1 oz. of black beans and substitute egg with ½ cup of crumbled firm tofu.


DINNER

BEAN CAKES

(1 SERVING) INGREDIENTS:• 3 tsp. coconut oil• ½ small onion, chopped• 2 garlic cloves, minced• ¼ tsp. cumin• ¼ tsp. chili powder• Dash of cayenne (optional)• ¾ cup cannellini beans (drained and rinsed), divided• ¼ cup plus 3 tbsp. almond meal• 2 tbsp. almond milk

PREPARATION:Preheat the oven to 375°F. Add 1 tsp. of oil to a sauté pan over medium heat. Sauté the onions and garlic until softened. Add the spices and cook for 1 additional minute. Put the onion mixture and all but 3 tbsp. of the beans into a food processor. Blend the mixture until it is almost smooth. Transfer the mixture to a bowl and mix in 4 tbsp. of the almond meal and the remaining beans. Add salt and pepper to taste. Put the rest of the almond meal and milk into two separate dishes. Form the bean mixture into 3 patties, and dip them in the almond meal first, then milk, then almond meal again. Heat 2 tsp. of oil in a sauté pan over medium-high heat, and sear the patties for 1 minute on each side. Finish cooking the patties in the oven for 10 minutes.

NUTRITION CONTENT:

DAY 2LUNCH

VEGGIE PIE

(1 SERVING) INGREDIENTS:• 2 medium tomatoes or 10-15 grape tomatoes• 2 tbsp. olive oil, divided• ½ medium onion, chopped • 1 clove of garlic, thinly sliced• 2 portabella mushroom caps• 2 cups spinach• ¼ cup carrots, shredded or diced• ¼ cup cucumbers• 1 tbsp. vinegar• Dried oregano

PREPARATION:Preheat the oven to 450°F. Cut the tomatoes into quarters, and toss with 1 tsp. of oil. Brush mushroom caps with 1 tbsp. of oil. Put tomatoes and mushrooms on a baking sheet and roast for 20-25 minutes or until tomatoes are wilted and lightly browned. In the meantime, heat 1 tsp. of oil in the sauté pan over medium heat and add the onions and garlic. Cook for 5 minutes, continuously stirring. Add water to the pan and continue cooking the onions until soft (about 5 minutes). Add water as necessary to prevent scorching. Remove the tomatoes from the oven and purée to a chunky consistency. Stir the onion mixture into the tomatoes. Add salt and pepper to taste, and spread mixture on mushroom cap. Bake in the oven for about 5 minutes until warm and slightly crisp. Toss cucumber, carrots, spinach, vinegar and remaining oil. Serve salad on top of the tomato pie.

NUTRITION CONTENT:

Calories: 576Total Fat: 38.5gSaturated Fat: 13.5gPolyunsaturated Fat: .3gMonounsaturated Fat: .8g Cholesterol: 0mg

Sodium: 428mgCarbohydrates: 47gFiber: 16.5gSugar: 1.9gProtein: 23.5g

Calories: 337Total Fat: 28.5gSaturated Fat: 4.1gPolyunsaturated Fat: 4.2gMonounsaturated Fat: 20gCholesterol: 0mg

Sodium: 75mgCarbohydrates: 19.6gFiber: 6.2gSugar: 4.5gProtein: 7g


Sodium: 163mgCarbohydrates: 10gFiber: 3gSugar: 1.5gProtein: 15g

14

MEALS ONLY WITH TWISTED TORTILLA CHIPS


BREAKFAST

PB&J WRAP-UP

(1 SERVING) INGREDIENTS:• ½ cup grapes• 1 tsp. grapeseed oil• ½ cup water• ½ tsp. cinnamon• ⅓ cup quinoa flakes• 2 tbsp. natural nut butter (almond, cashew butter)

PREPARATION:Preheat the oven to 450°F. 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 sauté pan over medium-low heat, spray with cooking spray, and put the batter in the pan. Spread batter thinly in the pan and cook for 2-4 minutes or until the edges are dry. Flip and cook for another 2 minutes or until it is cooked through. Heat nut butter in the microwave with 2 tbsp. of water. Spread the nut butter on a tortilla and top with the grapes. Fold the tortilla in half and serve.

NUTRITION CONTENT:


DINNER

MIX-IT-UP STIR-FRY

(1 SERVING) INGREDIENTS:• 1 tbsp. coconut oil• 1 tsp. ginger, grated• 1 garlic clove, minced• 3 oz. chicken breast strips*• 1 cup broccoli florets• 1 cup snow peas• 1 cup mushrooms, sliced• 1 cup bell pepper, sliced• ¼ cup water chestnuts• 2 tsp. low-sodium soy sauce• 2 tbsp. scallions, chopped• ½ cup cooked brown rice

PREPARATION:Heat 1 tsp. of oil over medium-low heat in a wok or sauté pan. Cook the ginger and garlic until fragrant (about 2 minutes). Raise heat to medium, and add the chicken or tofu. Sauté until cooked through (about 5 minutes), then 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:


DAY 3LUNCH

WHITE BEAN SOUP

(1 SERVING) INGREDIENTS:• 1 tbsp. olive oil• 1 carrot, chopped• ¼ medium onion, chopped• 1 celery rib, chopped• 1 tsp. tomato paste• 2 cups kale• 1 bay leaf• 3 cups water or stock• ¼ cup white beans, drained and rinsed

PREPARATION:Heat the oil over medium heat in a sauté pan. Add the carrots, onions and celery, stir occasionally and sauté until softened (about 10 minutes). Add the tomato paste and stir to combine. Cook for 5 minutes. Add the kale, bay leaf and stock or water. Cook over medium-low heat for 20 minutes. Add the white beans and cook for another 3 minutes. Add salt and pepper to taste.

NUTRITION CONTENT:





Calories: 382Total Fat: 22.7gSaturated Fat: 2gPolyunsaturated Fat: 3.3gMonounsaturated Fat: .7gCholesterol: 0mg

Sodium: 4mgCarbohydrates: 38gFiber: 7gSugar: 11.5gProtein: 9.6g

15

MEALS ONLY WITH EDAMAME HUMMUS


BREAKFAST

SHIMMY-SHIMMY MANGO SHAKE

(1 SERVING) INGREDIENTS:• 2 cups frozen mango• 2 cup carrots, coarsely chopped• 4 oz. light coconut milk• 4 oz. coconut water• 2 tbsp. flaxseed

PREPARATION:Combine all of the ingredients in a blender and blend until smooth.

NUTRITION CONTENT:


DINNER

SPRING BULGUR

(1 SERVING) INGREDIENTS:• 2 tsp. olive oil• 1 garlic clove, minced• ⅓ cup dry bulgur, cooked from package• 5 grape tomatoes, halved• 3 asparagus spears, cut into 1-inch pieces• 2 spring onions, cut into 1-inch pieces• ½ cup peas (fresh or frozen)• Balsamic vinegar (optional)

PREPARATION:Heat oil in a sauté pan over medium-low heat, and cook garlic until lightly browned. Increase sauté pan’s heat to medium, and add the tomatoes and cook until blistered, about 5 minutes. Add the asparagus and onions, and cook for another 3 minutes. Add the bulgur, peas and ¼ cup water to the sauté pan. Toss well to combine. Add salt and pepper to taste. Top with a drizzle of balsamic vinegar, if desired.

NUTRITION CONTENT:

DAY 4LUNCH

WAIST-WHITTLING WRAP

(1 SERVING) INGREDIENTS:• ¼ cup chickpeas• 3 sun-dried tomatoes (rehydrated in 2 tbsp. hot water)• 1 tsp. coconut oil• 2 oz. white fish*• 1 tbsp. vinegar or lemon juice• 2 cups lettuce or spinach• 1 tbsp. walnuts, chopped• 2 tbsp. pitted fresh or frozen cherries• 2 tbsp. quinoa flakes• 1 egg beaten• ¼ cup water

PREPARATION:Purée the chickpeas and sun-dried tomatoes with the water until they have the consistency of hummus. Add water to thin, if necessary. Heat the oil in a pan over medium heat. Add the fish or tofu and cook for about 3 minutes on each side or until cooked through. Heat a nonstick skillet over medium heat. Combine quinoa flakes, egg and water. Put mixture in the pan and cook until the top is set. Flip and cook for another 2 minutes. Set aside. Spread the chickpea purée on the egg mixture, top with spinach and fish. Add remaining toppings. Add salt and pepper to taste. Fold in half or roll up and enjoy.

NUTRITION CONTENT:




Calories: 460Total Fat: 7gSaturated Fat: 2gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gCholesterol: 0mg


16

Calories: 370 Total Fat: 16.8gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 2.6gCholesterol: 217mg

Sodium: XXCarbohydrates: 29.6gFiber: 5.5gSugar: 8gProtein: 26.5g

MEALS ONLY WITH BEET CHIPS


DINNER

SPAGHETTI SQUASH BOLOGNESE

(1 SERVING) INGREDIENTS:• ½ small spaghetti squash (seeds discarded)• 2 tsp. grapeseed oil• 2 oz. ground turkey (97% lean)*• ¼ medium onion, chopped• 1 garlic clove, minced• 1 small celery stalk, chopped• 1 small carrot, chopped• 1 tbsp. tomato paste• ½ cup water• ½ cup low-sodium diced canned tomatoes• 2 tbsp. parsley, chopped

PREPARATION:Preheat the oven to 375°F. Put the spaghetti squash cut-side down on a parchment-paper lined or lightly sprayed baking sheet, and bake until tender (about 35-45 minutes). Heat 1 tsp. of oil in a pan over medium-high heat. Add turkey or tofu to the pan, 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 parsley.

NUTRITION CONTENT:


LUNCH

HEARTY CHILI CELEBRATION

(5 SERVINGS) INGREDIENTS:

PREPARATION: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 ¼ 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 powder, pepper and cayenne, if desired. Bring the mixture to a boil, then reduce it to a simmer and continue cooking for 30 minutes. Add the corn and continue cooking for 5 more minutes. Add salt and pepper to taste.

NUTRITION CONTENT:Calories: 395Total Fat: 6gSaturated Fat: 4.1gPolyunsaturated Fat: .8gMonounsaturated Fat: .1gCholesterol: 0mg


BREAKFAST

POWERHOUSE PINEAPPLE SHAKE

(1 SERVING) INGREDIENTS:• ½ of an avocado• 2 cups frozen pineapple• 16 oz. coconut water• 2 cups spinach or kale

PREPARATION:Combine all of the ingredients in a blender and blend until smooth.

NUTRITION CONTENT:Calories: 371Total Fat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 7gCholesterol: 0mg

Sodium: 131mgCarbohydrates: 66.5gFiber: 10.5gSugar: 48gProtein: 4.5g

• 1 tbsp. coconut oil• ½ medium onion,

chopped• 1 bay leaf• ½ tsp. ground cumin• 1 tbsp. dried oregano• 1 celery stalk, diced• 1 red bell pepper, diced• 2 garlic cloves• 1 sweet potato, diced• 1 28-oz. can of whole

peeled tomatoes, crushed

• ¼ cup water• 1 15-oz. can of kidney

beans (rinsed and drained)

• 1 15-oz. can of chick-peas

• 2 tbsp. chili powder• 2 tsp. ground pepper• 1 tsp. cayenne (optional)• 1 cup frozen corn

kernels

DAY 5

17


Calories: 449Total Fat: 12.5gSaturated Fat: .6gPolyunsaturated Fat: 5.3gMonounsaturated Fat: 3g Cholesterol: 21mg


MEALS ONLY WITH SQUASH FRIES


18

DAY 6 LUNCH

CHESTNUT AND FENNEL SOUP

(2 SERVINGS) INGREDIENTS:• 4 tsp. grapeseed oil• ½ medium onion, chopped• 1 celery rib, chopped• ½ large fennel bulb, chopped• 1 thyme sprig• 1 leek, chopped• 3 cups broth or water• 1 cup chestnuts, chopped (jarred or fresh roasted)

PREPARATION:Heat the oil in a pot over medium heat. Add the onion, celery, fennel, thyme and leek. Cook the vegetables, stirring continuously, for 10 minutes or until softened. Add water 1 tbsp. at a time to prevent scorching. Add the broth and chestnuts and simmer for 30 minutes until reduced by half. Purée soup with an immersion blender, or pour into a blender and blend until smooth. Add salt and pepper to taste.

NUTRITION CONTENT:

DINNER

PUMPED UP MUSSELS

(1 SERVING) INGREDIENTS:• 3 tsp. grapeseed oil• ¼ fennel bulb, chopped• ¼ medium onion, chopped• 1 garlic clove, minced• 1 tsp. tomato paste• 1 pound mussels• ½ cup white wine, water, vegetable or fish stock

PREPARATION:Heat the oil in a sauté pan over medium heat. Add the fennel, onion and garlic to the pan and cook for 5 minutes, stirring occasionally. 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 the mussels from the pan as they begin to open and set aside in a bowl. Continuously check the mussels to prevent overcooking. Once all the mussels are cooked, season the remaining sauce in the pan with salt and pepper to taste. Then pour the sauce over the mussels and serve.

NUTRITION CONTENT:Calories: 431Total Fat: 18.7gSaturated Fat: 2.3gPolyunsaturated Fat: 10.8gMonounsaturated Fat: 3.3g Cholesterol: 63mg

Sodium: 488mgCarbohydrates: 17.5gFiber: 2.6gSugar: .7gProtein: 29g



BREAKFAST

PEACH SMOOTHIE

(1 SERVING) INGREDIENTS:• 2 cups frozen peaches• 1 cup almond milk or soy milk• ½ tsp. vanilla• 1 tbsp. chia seeds

PREPARATION:Combine all of the ingredients in a blenderand blend until smooth.

NUTRITION CONTENT:Calories: 422Total Fat: 11gSaturated Fat: 0gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gCholesterol: 0mg



MEALS ONLY WITH ROASTED CHICKPEAS


DAY 7 MEALS ONLY WITH BEAN DIP


DINNER

VERY VEGGIE LASAGNA

(1 SERVING) INGREDIENTS:• 1 small eggplant, cut into ¼-inch slices• 1 tsp. grapeseed oil• 1 zucchini, cut into ¼-inch slices• ¼ medium onion, chopped• 1 garlic clove, minced• 1 small celery stalk, chopped• 1 small carrot, chopped• 1 tbsp. tomato paste• ½ cup water• ½ cup low-sodium diced canned tomatoes

PREPARATION:Preheat the oven to 450°F. Place the eggplant and zucchini slices on baking sheet with parchment paper, baking for 20-25 minutes. In the meantime, start sauce by adding oil, onion, garlic, celery and carrots to a sauté pan. Stir continuously to prevent burning. Once vegetables are soft, add tomato paste to brown slightly (about 3 minutes). Stir in water and tomatoes, bring sauce to a simmer and reduce to desired consistency. Purée the sauce until smooth. Add salt and pepper to taste. For filling, place onion, garlic, carrots and celery in a microwave-safe bowl with ¼ cup water. Cover and microwave on high for 4 minutes. Combine beans, vegetables and parsley in blender and purée until smooth. Add salt and pepper to taste. In an 8”x12” loaf pan, ladle ⅓ of the sauce into bottom of pan, top with 1 layer of eggplant, then ½ of the bean mixture, then a layer of zucchini; repeat and top with remaining sauce. Bake uncovered for 30 minutes. Top with parsley.

NUTRITION CONTENT:

LUNCH

LIFTED LETTUCE WRAPS

(1 SERVING) INGREDIENTS:• 2 tsp. grapeseed oil• 4 oz. chicken breast, cubed*• ¼ cup mushrooms, roughly chopped• ¼ cup water chestnuts, chopped• ½ tsp. ginger root, grated• 1 small garlic clove, chopped• 2 tsp. rice wine vinegar• 1 tsp. low-sodium soy sauce• 2 tbsp. scallions, chopped• 1 tsp. sesame seeds, toasted• ½ cup cooked brown rice• Romaine or Bibb lettuce leaves

PREPARATION:Heat 1 tsp. of oil in a sauté pan over medium heat. Add the chicken and cook until it’s 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 garlic to the pan. Cook until fragrant (about 7 minutes). Combine rice wine vinegar and soy sauce. Toss chicken, vegetables, and rice with soy sauce mixture. Divide into lettuce leaves and top with scallions and sesame seeds.

NUTRITION CONTENT:






BREAKFAST

ALMOND AND BERRY SMOOTHIE

(1 SERVING) INGREDIENTS:• 2 cups frozen berries• 1 tbsp. almond butter• 8 oz. coconut water• 1 cup kale, chopped• 1 tbsp. chia seeds

PREPARATION:Combine all of the ingredients in a blenderand blend until smooth.

NUTRITION CONTENT:Calories: 370Total Fat: 13gSaturated Fat: 1.3gPolyunsaturated Fat: .3gMonounsaturated Fat: 0gCholesterol: 0mg



19

DAY 8DINNER

SWEET POTATO STEW

(1 SERVING) INGREDIENTS:• 2 medium sweet potatoes, cut into 1-inch pieces• 1 tbsp. coconut oil• 1 garlic clove, crushed with garlic press• 1 tsp. ground cumin• ¼ tsp. ground cinnamon• ⅛ tsp. crushed red pepper flakes (optional)• 1 15-oz. can of chickpeas (rinsed and drained)• 1 cup vegetable broth• ½ 14-oz. can of diced tomatoes• 2 tbsp. crunchy almond butter• ¼ cup fresh cilantro leaves (loosely packed), chopped

PREPARATION: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 continuously. Add the chickpeas, broth, tomatoes and almond butter, and stir until well-combined. Bring to a boil, then reduce head to a simmer and cook, stirring occasionally, for 7 minutes. Add the sweet potatoes and simmer, stirring occasionally, for 7 minutes. Stir in the cilantro and serve.

NUTRITION CONTENT:

LUNCH

SALMON BURGER

(1 SERVING) INGREDIENTS:• 1 tbsp. coconut oil• 4 oz. wild salmon, chopped*• 1 scallion, chopped• 2 tsp. Dijon mustard• 1 tsp. rice wine vinegar• 3 tbsp. almond meal• ¼ tsp. ground ginger• 1 tbsp. chopped cilantro• 1 lettuce cup• Tomato slices

PREPARATION:Heat the oil in a sauté pan over medium heat. Combine all of the ingredients (except for the lettuce wrap) and form into a patty. Cook the patty until browned on both sides or to desired temperature (about 3 minutes on each side for medium-well). Serve the patty on the lettuce wrap and top with tomato.

NUTRITION CONTENT:




BREAKFAST

PUMPKIN QUINOA BAKER’S DELIGHT

(1 SERVING) INGREDIENTS:• 1 egg• ¼ cup pumpkin purée (½ cup if omitting egg)• ½ cup quinoa flakes• 1 cup spinach• 2 tbsp. salsa (optional)

PREPARATION:Lightly beat the egg. Combine 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: 365Total Fat: 7.5gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 186mg



20

Calories: 330Total Fat: 12.6gSaturated Fat: 4.4gPolyunsaturated Fat: .2gMonounsaturated Fat: .3g Cholesterol: 0mg


MEALS ONLY WITH ROASTED EGGPLANT


DAY 9DINNER

LENTIL MEATLOAF

(1 SERVING) INGREDIENTS:• 1 tsp. grapeseed oil• ½ cup lentils, cooked and divided• ¼ medium onion, chopped• ¼ cup rolled oats • 1 tbsp. pasteurized egg or 1 tsp. ground flaxseed

mixed with 2 tsp. water• 2 tbsp. tomato purée• 1 small garlic clove, chopped• Dash of dried oregano• 1 cup spinach• 2 tsp. extra virgin olive oil• 1 tbsp. vinegar• ½ of medium apple, chopped

PREPARATION:Preheat the oven to 350°F. Lightly spray 3 cups in a muffin pan with canola oil, or use a paper towel to grease the pan. Purée ¾ of the lentils, and combine the remaining lentils and onion, oats, egg, tomato purée, garlic and oregano in a bowl. Add salt and pepper to taste. Divide the mixture evenly into muffin tins, and bake until the top is browned (about 25-30 minutes). These can be served with a side salad, as a sandwich, with a side of sautéed spinach, etc. Combine spinach, oil, vinegar and apple. Serve alongside the meatloaf.

NUTRITION CONTENT:

LUNCH

SHRIMP BRUSCHETTA

(1 SERVING) INGREDIENTS:• 1 tbsp. grapeseed oil• 1 garlic clove, minced• 5 oz. large shrimp, deveined and cut into

½-inch pieces*• 20 grape tomatoes, halved• 4 basil leaves, hand torn

PREPARATION:Heat the oil over medium heat in a sauté pan. Add the garlic and cook until lightly browned. Add the shrimp to the pan, and cook until opaque (about 2-3 minutes). Combine shrimp, tomatoes and basil in a bowl, and season with salt and pepper to taste.

NUTRITION CONTENT:


Calories: 475Total Fat: 22.4gSaturated Fat: 2.3gPolyunsaturated Fat: 8.2gMonounsaturated Fat: 8.63g Cholesterol: 0mg

Sodium: 273mgCarbohydrates: 56.6gFiber: 16.5gSugar: 13gProtein: 16g

Calories: 282Total Fat: 14.8gSaturated Fat: 1.6gPolyunsaturated Fat: 0gMonounsaturated Fat: 2.4gCholesterol: 221mg


BREAKFAST

APPLESAUCE QUINOA BAKE

(1 SERVING) INGREDIENTS:• 1 egg• ¼ cup applesauce (½ cup if omitting egg)• ½ cup quinoa flakes• 1 small apple, chopped• ½ tsp. cinnamon• 1 tbsp. raisins• 1 tbsp. walnuts, chopped

PREPARATION: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: 402Total Fat: 13gSaturated Fat: 2gPolyunsaturated Fat: 4.5gMonounsaturated Fat: 2.5gCholesterol: 186mg



21

MEALS ONLY WITH ROASTED CAULIFLOWER


DAY 10DINNER

BAKED COD BLISS

(1 SERVING) INGREDIENTS:• 1 medium Yukon gold potato, cut into 1-inch pieces• 2 tsp. grapeseed oil, divided• ¼ medium onion, thinly sliced• ¼ bell pepper, thinly sliced• 1 tbsp. raisins• 1 tbsp. balsamic vinegar• 2 cups kale, chopped• 5 oz. cod*

PREPARATION:Preheat the oven to 400°F. Toss potatoes in 1 tsp. of oil and put in a sauté pan over medium heat. Cover and cook for 7 minutes, stirring occasionally, and set aside. Heat 1 tsp. of oil over medium-low heat in an oven-safe sauté pan. Add the onion, pepper, raisins and vinegar to the pan, cover, and cook for 2-3 minutes or until vegetables are tender. Add the kale to the pan and stir to combine. Add potatoes to the vegetables, nestle the cod in with the vegetables, cover and put the pan in the oven. Cook until the cod is cooked through (about 10 minutes). Add salt and pepper to taste.

NUTRITION CONTENT:


LUNCH

BANGIN’ BARLEY SALAD

(1 SERVING) INGREDIENTS:• 1 tbsp. grapeseed oil• 1 cup cooked barley• 2 tsp. olive oil• 4 tsp. red wine vinegar• ½ cup corn kernels• 4 tbsp. sun-dried tomatoes, chopped• ½ cup snap peas, thinly sliced• ½ cup asparagus, thinly sliced• 4 basil leaves, hand torn

PREPARATION:Combine all of the ingredients and season with salt and pepper to taste.

NUTRITION CONTENT:



Calories: 392Total Fat: 11gSaturated Fat: 1.6gPolyunsaturated Fat: 2.2gMonounsaturated Fat: 7gCholesterol: 0mg


BREAKFAST

TANGO BREAKFAST TACOS

(1 SERVING) INGREDIENTS:• 1 tsp. grapeseed oil• ¼ cup onion, chopped• ¼ cup bell pepper, chopped• ¼ tsp. ground cumin• 1 egg*• 2 egg whites, lightly beaten*• ¼ cup black beans (drained and rinsed, if canned)• 2 corn tortillas

PREPARATION:Heat the oil in a sauté pan over medium heat. Add the onions, peppers and cumin to the pan and cook for 5 minutes. Lightly beat the egg whites and egg until combined. Add the eggs and beans to the pan and stir continuously until cooked through. Add salt and pepper to taste, as desired. Divide the egg mixture into two corn tortillas.

NUTRITION CONTENT:

*To use a vegetarian source of protein, substitute with ¾ cup crumbled, extra-firm tofu.

Calories: 371Total Fat: 11.5gSaturated Fat: 2.1gPolyunsaturated Fat: 4.3gMonounsaturated Fat: 2.5g Cholesterol: 186mg

Sodium: 204mgCarbohydrates: 46gFiber: 5.5gSugar: 2.5gProtein: 21g


22

MEALS ONLY WITH TWO-STEPPIN’ TUNA SALAD


INCREDIBLE SLIMDOWN NUTRITION GUIDE | SNACKS

DAY 1

CRISPY KALE CHIPS

(1 SERVING) INGREDIENTS:• 1 bunch kale• 2 tsp. grapeseed oil

PREPARATION:Preheat the oven to 350°F. 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:

DAY 2

DOING THE TWIST TORTILLA CHIPS

(1 SERVING) INGREDIENTS:• 1 tsp. grapeseed oil• 2 corn tortillas

PREPARATION:Preheat the oven to 400°F. 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: 152Total Fat: 10gSaturated Fat: 1.2gPolyunsaturated Fat: 6.6gMonounsaturated Fat: 1.5g Cholesterol: 0mg

Sodium: 60mgCarbohydrates: 14.5gFiber: 5gSugar: 3gProtein: 5.5g

Calories: 160Total Fat: 4gSaturated Fat: 0gPolyunsaturated Fat: 2.3gMonounsaturated Fat: 0g Cholesterol: 0mg


23

SNACKSDAY 3

ELECTRIC SLIDE EDAMAME HUMMUS

(1 SERVING) INGREDIENTS:• ¼ small onion, cut into chunks• 1 garlic clove• 1 tsp. olive oil• ¼ cup edamame• 1 tsp. lemon juice

PREPARATION:Place the onion and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on high for 4 minutes. Combine the ingredients in a food processor 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: 109Total Fat: 6gSaturated Fat: .5gPolyunsaturated Fat: .5gMonounsaturated Fat: 3.5g Cholesterol: 0mg


Calories: 55Total Fat: 2.5gSaturated Fat: 0gPolyunsaturated Fat: 1.4gMonounsaturated Fat: .5g Cholesterol: 0mg


Calories: 163Total Fat: .5gSaturated Fat: .6gPolyunsaturated Fat: 3.3gMonounsaturated Fat: .5g Cholesterol: 0mg



24

SNACKSDAY 6

ROCK & ROLL ROASTED CHICKPEAS

(1 SERVING) INGREDIENTS:• ½ cup chickpeas (drained and rinsed, if canned)• ½ tsp. grapeseed oil

PREPARATION:Preheat the oven to 400°F. 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: 162Total Fat: 3.5gSaturated Fat: .5gPolyunsaturated Fat: 2.4gMonounsaturated Fat: .5g Cholesterol: 0mg


DAY 4

BOOGIE WOOGIE BEET CHIPS

(1 SERVING) INGREDIENTS:• 1 medium beet• ½ tsp. grapeseed oil

PREPARATION:Preheat the oven to 400°F. Clean and slice the beet thinly. Toss the beet slices with canola oil. Lay them lat on a baking sheet lined with parchment paper. Bake for 10 minutes, flip the chips over, and bake another 10-15 minutes. Add salt and pepper to taste. Let the chips cool completely before eating.

NUTRITION CONTENT:

DAY 5

FUNKADELIC SQUASH FRIES

(1 SERVING) INGREDIENTS:• 1 small butternut squash• 1 tsp. grapeseed oil

PREPARATION:Preheat the oven to 450°F. Peel and remove the seeds from the squash, and cut it into long ¼-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:

DAY9

CONGA ROASTED CAULIFLOWER

(1 SERVING) INGREDIENTS:• 2 cups cauliflower florets• 1 tsp. grapeseed oil• Pinch of garlic powder

PREPARATION:Preheat the oven to 425°F. Toss cauliflower with oil and garlic powder. Place on a baking sheet lined with parchment paper for 45 minutes or until browned and crisp. Add salt and pepper to taste.

NUTRITION CONTENT:Calories: 90Total Fat: 5gSaturated Fat: .6gPolyunsaturated Fat: 3.3gMonounsaturated Fat: .5g Cholesterol: 0mgSodium: 60mgCarbohydrates: 10.5gFiber: 5gSugar: 0gProtein: 4g

DAY 10

TWO-STEPPIN’ TUNA SALAD

(2 SERVINGS) INGREDIENTS:• 1 5-oz. can of tuna• ½ of an avocado• 1 celery stalk, chopped• 1 carrot, chopped• 2 scallions, chopped• 1 tbsp. cilantro, chopped• 1 tbsp. lemon juice• Pinch of garlic powder

PREPARATION:Combine all ingredients in a bowl. Add salt and pepper to taste. Serve with sliced cucumber, zucchini or celery instead of chips for a healthy snack.

NUTRITION CONTENT:Calories: 121Total Fat: 6.5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4g Cholesterol: 20mgSodium: 210mgCarbohydrates: 6gFiber: 4gSugar: 1gProtein: 10g


25

SNACKSDAY 8

RUMBA ROASTED EGGPLANT DIP

(4 SERVINGS) INGREDIENTS:• 1 eggplant, cut lengthwise into halves• 2 tsp. grapeseed oil, divided• 1 small onion, cut into chunks• 4 garlic cloves• 1 tbsp. lemon juice

PREPARATION:Preheat the oven to 450°F. Brush the cut side of the eggplant with 1 tsp. of oil. Toss the onion and garlic 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 processor 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: 69Total Fat: 2.5gSaturated Fat: .0gPolyunsaturated Fat: 1gMonounsaturated Fat: .3g Cholesterol: 0mgSodium: 4mgCarbohydrates: 11g

DAY 7

BREAKDANCING BEAN DIP

(1 SERVING) INGREDIENTS:• 1 tsp. olive oil• ¼ cup white beans• 2 tbsp. sun-dried tomatoes• 2 tsp. lemon juice• Pinch of garlic powder

PREPARATION:Combine the ingredients in a food processor and pulse until smooth. Add salt and pepper to taste. Serve with sliced cucumber, carrots or other vegetables of your choice, or spread it on sandwiches.

NUTRITION CONTENT:Calories: 107Total Fat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3g Cholesterol: 0mgSodium: 176mgCarbohydrates: 13gFiber: 4gSugar: 2gProtein: 4.5g Fiber: 3.6g

Sugar: 0gProtein: 1.5g

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