or 1 tsp of honey. Also replace creamer with coconut

Meal Planning

Tip 1: DRINK SHAKEOLOGY

Always get your daily dose of dense nutrition! Once your body is satisfied with the nutrition that it NEEDS, it will begin to stop craving the junk that it doesn’t. Shakeology will give you all of those nutrients that you just can’t and won’t get from your regular diet. Some of the following recipes are our favorites. Experiment and find you taste.

When:

You have many options for when you drink your Shakeology. If you don’t eat breakfast, drink it for breakfast. You can also drink it as pre or post workout meal. Choose one of the 5-6 meals you eat a day and make Shakeology one of them!

Shakeology

Vanilla Chai

1 serving of Vanilla Shakeology

1 cup brewed Chai tea (cooled)

1 tsp raw honey

1 dash ground allspice

Calories: 151/ Protein: 16g/ Carbs: 20g/ Fiber: 3g/ Total Fat: 2g

Iced Mocha


½ cup unsweetened almond milk

½ cup brewed coffee (cooled)

1 tsp unsweetened cocoa


Neopolitan

1 Serving of Vanilla Shakeology

1 cup water

½ cup fresh or frozen strawberries



Tiramisu


1 cup brewed coffee (cooled)

½ tsp rum extract

1 tbsp marscanone (or ricotta cheese)


½ tsp ground cinnamon


Vanilla Latte


1 cup brewed coffee (cooled)

1 tsp pure maple syrup (or raw honey)

½ cup unsweetened vanilla almond milk


Chocolate Bananas Foster

1 serving of Chocolate Shakeology

1 medium banana

½ tsp cinnamon

½ tsp rum extract

1 cup skim (nonfat) milk

Calories: 336/ Protein: 26g/ Carbs: 57g/ Total Fat: 1g

Cheeky Coconut

1 serving of Chocolate Shakeology

1 tsp coconut extract

1 medium banana



Maple Buttercup

1 Serving of Chocolate Shakeology

1 tbsp almond butter


1 tsp maple syrup


Strawberry Lemonade

1 serving of Strawberry Shakeology

1 cup water

2 tbsp fresh lemon juice

1 tsp pure maple syrup

1 cup ice


Strawberry-watermelon Surprise


½ cup water

½ cup diced watermelon

2 tbsp chopped fresh mint

1 cup ice


Strawberry-Vanilla

½ serving of Strawberry Shakeology

½ serving of Vanilla Shakeology

1 cup unsweetened almond milk

1 cup ice

Calories: 170/ Protein: 17g/ Carbs: 17g/ Fiber 4g/ Total Fat: 5g

Mayan Blast



1 tsp ground cinnamon

1 dash cayenne pepper

1 cup ice


Neapolitan

1/3 serving of Strawberry Shakeology

1/3 serving of Vanilla Shakeology

1/3 serving of Chocolate Shakeology


1 cup ice


Strawberry Chia


1 cup coconut water

1 tsp chia seeds

1 cup ice


Pineapple a Go-Go

1 serving of Greenberry Shakeology

½ cup pineapple juice

½ medium banana

½ cup water

Calories: 273/ Protein: 18g/ Carbs: 49g/ Total Fat: 0.5g

Almond Honey-Licious


1 cup almond milk

1 tbsp honey

Calories: 274/ Protein: 16g/ Carbs: 47g/ Total Fat: <1g

Red Berry


1 cup strawberries



Key Lime Dream


Juice of 1 small lime

1 tbsp honey


Calories: 294/ Protein; 24g/ Carbs: 60g/ Total Fat: 0.5g

Very Berry Squeeze


½ cup strawberries

½ cup raspberries

½ cup orange juice

½ cup water


Red Mango Hurricane


½ cup mango

½ cup raspberries

½ cup unsweetened cranberry juice

½ cup water


Lemonana


¾ cup organic lemonade

½ medium banana

¼ cup rice milk


Tip 2: EAT BREAKFAST

Breakfast is the first meal of the day and it should always be eaten! Whether it’s Shakeology, leftover dinner, or eggs and toast, ALWAYS EAT BREAKFAST.

When:

Within 1 hour of waking up.

Breakfast

Green Peppers and Ham Scramble

Makes 1 serving

1 whole egg plus 2 egg whites

3 slices (2 oz) ham (or turkey bacon or turkey sausage), cut in thin strips

½ bell pepper, chopped

1 oz pepper jack cheese (or cheddar, mozzarella, or Swiss), shredded

2 scallions, chopped

Salt and pepper to taste

Nonstick cooking spray

Scramble eggs in a bowl. Add ham, bell pepper, scallions, and cheese. Add dash each of salt and pepper (if desired). Spritz microwaveable bowl with nonstick cooking spray and pour in egg mixture. Microwave on medium for 3 minutes.

Serve with 1 slice whole wheat toast and ½ cup cranberry juice.

NUTRITIONAL INFORMATION PER SERVING:

Calories: 395/ Protein: 35g/ Carbs 37g/ Fiber 3.5g/ Total fat: 12g

Cottage Cheese Parfait

Makes 1 serving

¾ cup of 1%-milk fat cottage cheese

½ cup of frozen (thawed) or fresh strawberries

2 tbsp. chopped walnuts

Scoop the cottage cheese into a cup, top with thawed strawberries, and sprinkle walnuts over top.


Calories: 235/ Protein: 25g/ Carbs: 13g/ Fiber: 2g/ Total Fat: 11 g

Egg Frittata (Family Meal)

Makes 4 servings

3 egg whites plus 3 whole eggs

2 tbsp. skim milk

½ cup crumbled feta cheese

1 cup chopped spinach

1 tbsp. basil (or oregano)

Pepper to taste

Whisk eggs with milk. Add the spinach, herb, pepper, and feta. Combine. Preheat oven to 425 degrees. Coat an 8” by 8” casserole dish with nonstick cooking spray. Pour egg mixture into dish and bake for 20 minutes or until eggs are set. (Top may remain moist.)

Let stand for 5 minutes.

NUTRIONAL INFORMATION PER SERVING:

Calories: 135/ Protein: 12g/ Carbs: 4g/ Total Fat: 8g/ Fiber 1g

Serve with a slice of whole wheat toast and an 8-oz glass of low-sodium vegetable juice.


Calories: 150/ Protein: 6g/ Carbs: 28g/ Fiber 3.5g/ Total Fat: 1.5g

Cinnamon Ricotta Crunch

Makes 1 serving

1 cup skim ricotta cheese

1 tsp. ground cinnamon

2 tbsp. slivered almonds

½ cup berries

Scoop the ricotta cheese into a cereal bowl. Mix in the cinnamon and berries. Top with slivered almonds.


Calories: 281/ Protein: 12g/ Carbs: 25g/ Fiber: 2.5g/ Total Fat: 6g

Apple Cinnamon Yogurt Pancakes (Family Meal)

Makes 4 servings

1 egg

1 cup plain nonfat yogurt

1 tbsp. vegetable oil

1 cup flour

1 tsp. baking powder

½ tsp. baking soda

½ tsp. salt

1 tsp. cinnamon

3 cups apples, peeled and sliced

1 ½ tbsp. honey

Nonstick butter-flavored cooking spray

Combine egg, yogurt, oil, and 1 tbsp. honey in blender until smooth. Sift together flour, sugar, baking soda, baking powder, cinnamon, and salt. Add to yogurt mixture and blend. Spray griddle with nonstick butter-flavored cooking spray and heat over medium heat. Ladle mixture onto griddle to make 8 small pancakes. Cook pancakes for just under 2 minutes each side.

Top each 2-pancake serving with sliced apples and drizzle with remainder of honey.

NUTRITION INFORMATION PER SERVING

Calories: 267/ Protein: 7g/ Carbs: 51g/ Total Fat: 5g/ Fiber 2.5g

Serve with ½ cup 1% or 2% cottage cheese


Calories: 90/ Protein: 12g/ Carbs: 4g/ Total Fat: 2g/ Fiber 0g

Sunrise Quesadilla

Makes 1 serving

1 6-in. whole wheat low-carb tortilla, cut in half (about 60 calories whole)

2 oz. chicken sausage, crumbled

½ oz. fontina cheese, sliced thin

½ cup of sliced mushrooms

¼ cup salsa (with about 10 to 20 calories per 2 tbsp.)

Salt and black pepper to taste

Heat a nonstick skillet over medium heat and add the chicken sausage and mushrooms.

Cook until sausage is cooked through—about 5 to 8 minutes. Pile the sausage and

mushrooms on ½ of the tortilla and top with the cheese; cover with other half of the tortilla. Microwave quesadilla for 20 to 30 seconds and serve with salsa.


Calories: 236/ Protein: 15g/ Carbs: 25g/ Fiber: 2g/ Total Fat: 11 g.

Breakfast Caprese with Pesto Sauce

Makes 1 serving

1 whole egg whisked together with 1 egg white

1 oz buffalo mozzarella

2 slices tomato, raw

½ cup sliced button mushrooms

½ of a chopped red onion

1 tbsp. prepared pesto, on the side


Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Add mushrooms and onions and cook for 3 to 4 minutes. Add eggs and cook until firm—will set as an “open omelet.” Remove eggs from pan, and top with slices of tomato and mozzarella and drizzle with pesto.


Calories: 272/ Protein 21g/ Carbs: 7g/ Fiber: 1g/ Total Fat: 18g

Egg Salad Wrap

Makes 1 serving

1 large hard-boiled egg, plus 2 hard-boiled eggs whites.

½ tbsp. mayonnaise

¼ cup finely diced celery

2 romaine lettuce leaves

1 whole (2-in) wheat low-carb tortilla (about 60 calories)

Ground black pepper

Salt

Tabasco sauce, if desired

Mix the eggs, mayonnaise, and celery in a bowl until well-combined. Season the eggs with salt and pepper to taste, and add a dash of Tabasco if desired. Pile mixture onto the tortilla and top with lettuce leaves. Roll up and enjoy.


Calories: 227/ Protein: 16.5g/ Carbs: 22 g/Fiber: 2.5g/ Total Fat: 10.5g

Proatmeal

Makes 1 serving

½ cup water

¼ cup old-fashioned rolled oats

1/3 cup berries, fresh or frozen

1 scoop Beachbody Whey Protein Powder, Chocolate or Vanilla flavor for equivalent)

1 tbsp. chopped walnuts

½ cup nonfat milk (or unsweetened almond, rice or soy milk)

Bring water to boil in medium saucepan over medium heat. Add oats, cook, stirring frequently, for 4 or 5 minutes. Remove from heat. Combine oatmeal, berries, Whey

Protein Powder, and walnuts in a medium bowl, mix well. Top with milk.

NUTRITION INFORMATION PER SERVING:


Farmer’s Breakfast

Makes 1 serving

4 oz red potatoes

1 tsp. canola oil

1 tbsp. green onion, chopped

1 oz ham, lean, reduced sodium

1/3 cup egg whites

1 oz cheddar cheese, low-fat, low sodium

2 slices bread, whole wheat

1 tbsp. fruit preserves, favorite flavor

1 orange, medium

Dice potatoes. Heat oil in nonstick skillet over medium heat. Add onion and potatoes in a single layer. Cover and cook for 5 to 7 minutes or until potatoes are tender, stirring occasionally to prevent sticking. Chop ham and stir into potato mixture. In a small bowl, whisk egg whites gently with 1 tbsp. of water, pour over potato mixture. Continue to cook over medium heat, without stirring, until egg mixture begins to set on the bottom and around the eggs. Using a spatula or large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking over medium heat until egg mixture is cooked through but still moist. Sprinkle with cheese and remove from heat. Cover and let stand for 1 or 2 minutes, or until cheese is melted.

Meanwhile, toast bread and spread with fruit preserves. Transfer egg and potato mixture to a serving plate. Serve with toast and an orange.


Calories: 490/ Protein: 31g/ Carbs: 69g /Fiber: 9g/ Total Fat: 10g

Bagel with Honey Almond Spread

Makes 1 serving

1 small whole wheat bagel, 3”

2 tbsp. cream cheese, fat-free

2 tsp. honey

2 tbsp. almonds, silvered

1/8 tsp. cinnamon, ground

3 tbsp. raisins

8 foz milk, fat-free

Split bagel lengthwise and toast to desired doneness. Meanwhile, combine remaining ingredients, except raisins and milk, in a small bowl and mix thoroughly. Spread cream cheese mixture on toasted bagel and sprinkle each half with 1 tbsp. of raisins.



Stuffed French Toast

Makes 1 serving


1 tbsp. cream cheese, fat-free

1 tbsp. almonds, silvered

1 tbsp. fruit preserves, favorite flavor

1 egg, large

2 tbsp. milk, fat-free

1 tsp. unsalted butter

8 strawberries, whole, fresh

6 oz yogurt, fat-free, favorite flavor

Spread one side of one piece of bread with cream cheese, and then sprinkle evenly with almonds. Spread one side of remaining piece of bread with fruit preserves. Place both pieces of bread together, forming a sandwich. Beat together egg and milk. Pour into a shallow bowl. Melt butter on a griddle or non-stick skillet, heated over medium-low heat. Dip each side of sandwich into egg mixture. Cook sandwiches 2 to 3 minutes on each side or until golden brown. Garnish with fresh strawberries. Serve immediately with yogurt.



Pancake and Turkey Sausage

Makes 1 serving

2 pancakes, frozen (6 inch)

1 oz. turkey breakfast sausage

2 tsp. margarine, canola-based, trans-fat free

2 tsp. reduced calorie pancake syrup

5 strawberries, whole, fresh

Prepare pancakes and sausage according to package directions. Top pancakes with margarine and syrup. Serve hot pancakes and sausage with fresh (washed) strawberries, sliced if desired.



Poached Egg and Toast

Makes 1 serving

1 egg, large


1 ½ tsp. unsalted butter

1 tbsp. jam or jelly, favorite flavor

1 cut grapefruit sections, with juice

8 oz. milk, fat-free

Lightly coat a small saucepan with cooking spray. Add enough water to fill the pan halfway. Bring water to a boil, then reduce heat to a simmer (bubbles should begin to break the surface of the water). Break egg into a measuring cup. Carefully slide egg into simmering water, holding the lip of the cup as close to the water as possible. Simmer egg, uncovered, for 3 to 5 minutes or to desired doneness. Remove egg with a slotted spoon. While egg is cooking, toast bread then spread each slice with butter and jelly.

Serve poached egg with toast and grapefruit sections. Enjoy with milk, either served cold or heated with decaffeinated coffee or tea.

NUTRITION INFORMATION PER SERVING;

Calories: 490/ Protein: 24g/ Carbs: 73g/ Fiber: 5g/ Total Fat: 120

Egg-Muffin Sandwich

Makes 1 serving

1 English muffin, whole wheat

1 ½ tsp. unsalted butter

1 egg, large

2 oz. shredded cheddar cheese, low-fat, low-sodium

1 cup cantaloupe melon balls, fresh or frozen

2/3 cup fresh grapes (any color)

Split English muffin and toast; spread butter on each half. Meanwhile, fry egg over medium heat in skillet lightly coated with cooking spray. Remove egg from heat and place on bottom half of prepared English muffin; sprinkle with cheese and top with other English muffin half. Enjoy sandwich with cantaloupe tossed with grapes.

Tip 3: DRINK WATER

Your goal should be to drink six 8 oz. glasses of water a day or your body weight in ounces (I am 142lbs and would aim at 142 oz of water). Cut the soda, the alcohol, and the juices. Limit your milk to fat free. In drinks like coffee and tea, use a natural sweetener like stevia (calorie free) or 1 tsp of honey. Also replace creamer with coconut or almond milk.

Tip 4: EAT LUNCH

By the time you complete lunch, you should have eaten about 2/3s of your calories for the day. This will keep you from gorging yourself at dinner and snacking long into the night.

Lunch

Bret’s “Back by Popular Demand” Crock-Pot Chili (Family Meal)

Makes 4 servings

1 lb lean ground turkey

½ cup diced tomatoes

8 oz. whole kernel corn, canned

½ onion, diced

2 cloves garlic

8 oz. black beans, canned

8 oz. pinto, chili, or kidney beans, canned

1 tbsp. tomato paste

1 package Lawry’s Chili Seasoning

4 oz. low-fat shredded cheddar cheese (optional)

Brown turkey. Drain and discard any fat. Place all ingredients except cheese into a slow cooker. Cook for 4 hours on low, or 2 hours on high. Top with 1 oz. cheese, if desired.


(With 1 oz, low-fat cheese)



(Without cheese)


Chicken Lettuce Cups with Asian Dressing

Makes 1 serving

1 (4 –oz) skinless, boneless chicken breast, grilled and cubed

4 leaves Bibb or iceberg lettuce

5 water chestnuts, diced

2 tbsp. carrots, shredded

2 tbsp. bean sprouts

Place cubed chicken and diced chestnuts in lettuce leaves. Top with carrots and bean sprouts. Top with Asian dressing.


(without dressing)

Calories: 166/ Protein 24g/ Carbs: 10g/ Fiber: 4g/ Total Fat: 3g

Asian Dressing

Makes 1 serving

1 tbsp. peanut butter

1 tsp. soy sauce

¼ tsp. sesame oil

1 tsp. rice vinegar

½ tsp. ground ginger

Pepper to taste

Red chili paste (Sriracha) found in the Asian section of your grocery store (optional for added spiciness)

Combine all ingredients in bowl and whisk. Drizzle dressing into lettuce cups.

NUTRITIONAL INFORMATION PER SERVING

(dressing only)


Serve with: 1 cup steamed, shell-on edamame with dash of salt. (Salt optional)


(for edamame)


Chilled Cucumber Yogurt (aka Tzatziki)

Makes 4 servings

1 clove garlic, minced

1 cucumber, diced

2 cups low-fat plain yogurt


4 fresh mint leaves, minced (optional)

Combine all ingredients and eat with the pita sandwich. Tzatziki is great as a dipping sauce, and it’s also delicious as a snack on its own.


Calories: 80/ Protein: 6.5g/ Carbs 9g/ Fiber: 0g/ Total Fat: 2g

Greek Pita Sandwich

Makes 4 servings

3 (4-oz.) boneless chicken breasts, about ½ inch think

1 tbsp. garlic salt

1 tbsp. black pepper

4 (6-in) whole wheat pita breads, cut in half

2 tomatoes, sliced

8 tbsp. feta cheese, crumbled

8 tbsp. humus

3 leaves of romaine lettuce

Spray nonstick cooking spray on chicken; sprinkle with garlic and pepper. The meat should be about ½ inch think so it’s easier to cut. Grill the meat until it’s cooked through. Let cool and then dice in 1-inch cubes. Spread hummus on the inside of each pita half, and then fill the pocket with the remaining ingredients.

NUTRION INFORMATION PER SERVING:


Red Cabbage and Apple Salad with Walnuts and Cranberries

Makes 1 serving

½ head red cabbage, shredded

1 Granny Smith apple, thinly sliced

1 tbsp. walnuts, chopped

1 tbsp. dried cranberries

Red wine vinegar or balsamic vinegar


Place first four ingredients in bowl. Toss with vinegar, plus a dash of salt and pepper if desired.



Asparagus Salad

Makes 4 servings

20 large spears fresh asparagus, ends trimmed

3 tbsp. grated Parmesan cheese

½ tsp. olive oil

Lightly steam asparagus for 5 minutes. Chill in refrigerator for 20 minutes. Toss in olive oil and grate Parmesan cheese over the top.



Chinese Chicken Salad

Makes 4 servings

1 head Napa or green cabbage, sliced to ¼ inch thickness

2 (6-oz.) boneless, skinless chicken breasts

1 (2-oz.) can of water chestnuts, drained

2 oz. silvered almonds

1 (2-oz) can of mandarin orange slices, drained

2 scallions, diced

Poach the chicken breasts by boiling in water with 1 tbsp. salt for 30 minutes. Once cooked through, drain. Take two forks and shred the chicken by pulling apart the meat.

Combine the rest of the ingredients in a bowl and toss. Add the chicken and top with honey sesame dressing.


(without dressing)

Calories: 210/ Protein: 21g/ Carbs: 10g/ Fiber: 4g/ Total Fat: 9.5g

Honey-Sesame Dressing

Makes 4 servings

1 tbsp. sesame oil

2 tbsp. canola oil

4 tbsp. rice vinegar

1 tbsp. honey

1 tbsp. low-sodium soy sauce

½ tbsp. ground black pepper

Place all ingredients in a jar and shake well for 20 seconds, or whisk them together in a bowl. Pour over salad.


Calories: 148/ Protein: 0g/ Carbs: 7g/ Fiber: 0g/ Total Fat; 14g

Mini Pizza Bites

Makes 1 serving

½ oz. chicken sausage, crumbled

½ oz part-skim mozzarella cheese, shredded

1 tsp. prepared pesto

1/3 of a zucchini, cut on a bias into 3 oval rounds

1 tsp. parsley, chopped

Place chicken sausage on top of zucchini slices, mix pesto and mozzarella cheese, and place on top of chicken sausage. Bake at 325 degrees until cheese is melted, about 10 to

12 minutes. When cooked, cool and top with parsley.


Calories: 91/ Protein: 7.5g/ Carbs: 1g/ Fiber:0.5g/ Total Fat: 7g

Wrap-and-Roll Mini Pin Wheels

Makes 1 serving

½ of a 6-in whole wheat low-carb tortilla (about 60 calories for the full tortilla, or 30 for half)

2 tsp. light whipped cream cheese

1 tbsp. roasted red pepper, chopped

1 fresh basil leaf

1 tsp. parsley, chopped

2 slices of turkey, about 1 ½ oz

Spread the tortilla with the cream cheese and sprinkle with the chopped parsley. Add the basil and peppers. Top with the turkey meat and roll up tightly. Slice into ¼-in. sections.



Deviled Tomatoes

Makes 1 serving

1 Roma tomato, cut in half and hallowed out

1 hard-boiled egg, diced

1 tbsp. celery, diced

1 tbsp. onions, diced

1 tsp. relish

1 tbsp. Caesar dressing


Parsley to taste

Mix onions, egg, and celery with a small amount of relish and Caesar dressing. Scoop into hollowed-out tomato and garnish with parsley.


Calories: 118/ Protein: 7g/ Carbs: 4.5g/ Fiber: 1g/ Total Fat: 7.5g

Alaskan Seafood Lettuce Cups

Makes 1 serving

2 oz. imitation crab meat

1 tsp. light mayonnaise

½ tsp. wasabi

½ tsp. reduced-sodium soy sauce

2 leaves of butterleaf lettuce

Shred the imitation crab and add the mayonnaise, wasabi, and soy sauce. Mix together and wrap in lettuce leaves.


Calories: 75/ Protein: 12.5/ Carbs: 2g/ Fiber: 0.5g/ total Fat: 2.5g

Sesame Chicken Strips

Makes 1 serving

1 (2-oz) boneless, skinless chicken breast, cut into strips

1 tsp. sesame seeds

1 tbsp. reduced-sodium soy sauce



Coat chicken breast in sesame seeds and salt and pepper. Sear in a nonstick skillet coated with nonstick cooking spray, until it is crispy and cooked through. Serve with a side of soy sauce.



Open-faced Peanut Butter and Jelly with Milk

Makes 1 serving

1 tbsp. peanut butter

1 tbsp. jam or jelly, favorite flavor

1 slice bread, whole wheat


Spread peanut butter and jelly on bread. Enjoy with a glass of cold milk.

NUTRITION INFORMATION PER SERVING;


Tip 5: EAT DINNER

Dinner is often the largest meal of the day, but, truth be told, it’s the one meal of the day that you can actually skip and be ok with. This is because food is your fuel and with dinner being the last meal of the day, you will be going to bed soon and not using as much energy as you would for the rest of the day. That being said, dinner does not need to be any larger in food amounts than any other meal of the day. It does need to be just as nutritious.

Dinner

Szechuan Black-Eyed Pea Salad

Makes 6 servings

2 (14-oz) cans black-eyed peas, rinsed and drained

1 medium green bell pepper, chopped (1 cup)

½ cup chopped red onion

1 jalapeño pepper deseeded and finely minced (2 tsp.)

1 avocado, cut into cubes (1 cup)

2 tbsp. lemon juice

¼ cup olive oil

2 tbsp. red wine vinegar

1 tbsp. Szechuan sauce (try to find a reduced-sodium variety)

Toss together black-eyed peas, bell pepper, onion, jalapeño pepper, and garlic in a large bowl. Toss avocado with lemon juice in separate bowl. Add avocado to black-eyed pea mixture. Whisk together oil, vinegar, Szechuan sauce, and honey in bowl used for avocado. Toss black-eyed pea mixture with Szechuan sauce dressing.

For variation, try this salad rolled in whole wheat tortillas, or serve it over baby spinach that has been sautéed in a nonstick pan with vegetable cooking spray or a touch of olive oil.

Stir-fried Udon Noodles with Bok Choy

Makes 4 servings

1 (8-oz) package udon noodles, rinsed and drained.

2 tbsp. olive oil

3 cloves garlic, thinly sliced

1 tsp. minced fresh peeled ginger

½ tsp. red pepper flakes

1 medium carrot, cut into matchstick pieces (1/2 cup)

1 (8-oz) package Asian-flavored tofu, cut into matchstick pieces

1 medium head bok choy, cut into 1-in pieces

1 tsp. low-sodium soy sauce

1 tbsp. lime juice

Cook udon noodles according to package directions; drain. Heat oil, garlic, ginger, and red pepper flakes in skillet or wok for 1 minute over medium heat. Add carrot and stirfry 2 minutes. Add tofu and stir-fry 1 minute. Add bok choy, and stir-fry 5 minutes, or until greens wilt. Fold in udon noodles and soy sauce and cook an additional 3 minutes.

Sprinkle with lime juice.

Sweet and Sour Meatballs

Makes 37 meatballs

Meatballs:

1 lb. of lean ground turkey

1 cup cooked brown rice

1 (8-oz) can crushed pineapple in juice, drained

½ cup green onions

1 tbsp. light soy sauce

1 tsp. ginger

Sauce:

¾ cup reduced-sodium, low-fat chicken broth

1/3 cup chili sauce

3 tbsp. rice vinegar

2 tbsp. brown sugar

2 tsp. cornstarch

½ tsp. ground ginger

Preheat oven to 350 degrees. Combine meatball ingredients in medium bowl and mix thoroughly. Line a baking sheet with foil (this helps with cleanup). Place cooking racks in foil-lined baking sheet. Shape meatballs, and place on racks. Bake for about 25 minutes or until thoroughly cooked. Transfer the meatballs to a serving dish and cover to keep warm. Combine the sauce ingredients in a small saucepan and stir until cornstarch is dissolved. Place over medium heat and stir intermittently until mixture comes to a boil. Reduce heat to low, and stir for another minute or until mixture thickens slightly. Pour sauce over meatballs, and gently toss to coat meatballs. Serve warm with toothpicks.

Thai Chicken Pizza

Makes 4 servings

¾ cup grilled chicken, diced

¼ cup natural peanut butter, preferably salt-free

1 tbsp. reduced-sodium tamari sauce

1 tbsp. Sambal Oelek or other Asian chili paste

1 tbsp. sugar

2-1/4 tsp. tamarind concentrate

1 clove minced garlic

½ tsp. curry powder

¼ tsp. Asian sesame oil

¼ tsp. grated fresh ginger

1 lb package of refrigerated pizza dough (whole wheat variety if available)

4 white button mushrooms, thinly sliced (1 cup)

½ cup diced red bell pepper

1 small shallot, quartered and thinly sliced (1/4 cup)

1/3 cup chopped fresh cilantro leaves

Nonstick vegetable oil cooking spray

Srirachahot sauce (optional)

Preheat oven to 375 degrees. Coat baking sheet with nonstick vegetable oil cooking spray. Wisk together peanut butter, tamari sauce, Sambal Oelek, sugar, tamarind concentrate, garlic, curry powder, oil, and ginger in small bowl. With a rolling pin, roll pizza dough out to 12” by 17” rectangle on lightly floured work surface. Transfer to prepared baking sheet. Spread peanut butter mixture over dough. Sprinkle with mushrooms, diced chicken, bell pepper, and shallot. Bake 25 minutes, or until crust is golden brown. Cool 5 minutes, then sprinkle with cilantro leaves. Drizzle with hot sauce, if desired.

(Some ingredients may be difficult to find in a standard grocery store; try a health or organic market, or a national chain such as Whole Foods.)

Herb-Roasted Chicken (Family Meal)

Makes 4 servings

1 whole chicken, about 3 lbs.

2 tbsp. dried rosemary, thyme, sage, marjoram, or any combination of herbs (if using fresh herbs, reduce amount to 1 tbsp.)

Juice from ½ lemon (or 3 cloves of garlic, crushed)

Butter-flavored nonstick cooking spray


Preheat oven to 350 degrees. Clean chicken and place breast side up on rack in roasting pan. Squeeze lemon juice inside chicken, or rub inside of chicken with crushed garlic.

Use 10 spritzes of butter-flavored nonstick cooking spray to outside of chicken and sprinkle evenly with herbs, salt, and pepper. Cover chicken with foil and bake for 55 minutes. Bake uncovered for 15 additional minutes or until juices run clear. (Meat thermometer inserted between leg and body should reach 180 degrees F.) Serve chicken without skin to reduce calories. (One serving should be about 4 oz. of skinless, boneless light and dark meat.) Serve with roasted root vegetables.


(chicken only)


Roasted Root Vegetables

Makes 4 servings

2 medium carrots, peeled and halved

2 small beets, peeled and quartered

2 small sweet potatoes, peeled and quartered

1 small turnip, peeled and quartered

Butter-flavored nonstick cooking spray

Spritz vegetables evenly with cooking spray and place in pan around chicken. Roast along with chicken. Test with form to make sure they’ve reached desired level of tenderness.


Calories: 66/ Protein: 1.5g/ Carbs: 15g/ Fiber: 3g/ Total Fat: 0g

Butternut Squash and

Green Apple Soup

Makes 4 Servings

1 bag (about 4 cups) precut butternut squash pieces

3 Granny Smith apples, peeled and sliced

1 tbsp. nutmeg

4 cubes chicken bouillon

4 cups water (or substitute 4 cups low-sodium chicken stock for water and bouillon)


Place butternut squash, sliced apples, chicken stock, and spices into slow cooker. Cook on low heat for 6 to 8 hours. Cool. Puree in a blender. (For chunkier soup, use potato masher instead of blender.) Return soup to slow cooker to keep warm. Serve with garlic parmesan toast and small mixed green salad.

NUTTION INFORMATION PER SERVING:

Calories: 145/ Protein; 3g/ Carbs: 36g/ Fiber: 8g/ Total Fat: 1g

Mediterranean Shrimp Salad

Makes 2 servings

5 spears asparagus, cooked

1 (4-oz). can hearts of palm, drained

1 (4-oz). can artichokes, in water

12 shrimp, deveined (about 3-4 oz)

2 cups romaine lettuce (may substitute with mixed baby greens or Bibb lettuce)

1 tbsp. olive oil

2 tbsp. balsamic vinegar

Place shrimp on grill and cook until bright orange. Cop asparagus and toss with all the ingredients. Place grilled shrimp on top. Serve with peppered ahi tuna.


Calories: 199/ Protein: 18g/ Carbs: 14g/ Fiber 3g/ Total Fat: 8g

Chicken Cacciatore

Makes 6 servings

6 (4-oz) chicken breasts

4 medium zucchini, cut into 1-in pieces

1 medium onion, cut up into wedges

26 oz. tomato sauce

1 (12 oz) box rotini pasta

Place the first three ingredients into a slow cooker. Pour in the sauce. Cook for 8 hours on low, or 4 hours on high. Prepare the pasta as per the box directions. Serve 1 cup of chicken mixture over 1 cup of pasta.



Panko-Crusted “Baked Not Fried Chicken”

Makes 8 servings

8 (5-oz) boneless, skinless chicken breasts (pound think if too thick)

¾ cup panko (Japanese-style bread crumbs)

¼ cup Dijon mustard (may substitute with spicy Asian mustard)

½ cup nonfat plain yogurt

2 tbsp. sesame oil (may substitute with peanut oil)

3 garlic cloves

1 ½ tbsp. dried parsley

Wash chicken breasts, pat dry with a paper towel, and set aside. In a large bowl, whisk together mustard, crushed garlic, yogurt, and sesame oil. In a separate bowl, mix parsley with panko. Dip chicken into mustard mixture and then roll it in breadcrumbs. Place on a cookie sheet sprayed with nonstick spray and bake at 475 degrees for 20 minutes, or until coating is golden brown and chicken is no longer pink. Use a meat thermometer to

test chicken, or pierce the thicker portion to make sure juices run clear. Serve with Dijon sauce.


(chicken only)


Turbo Avocado Wraps

Makes 6 servings

3 avocados, peeled, pitted, and mashed

¼ cup red onions, diced

¼ tsp. garlic salt

¾ cup cilantro, chopped

1 Roma tomato, diced

12 (6-inch) whole gran tortillas

Hot sauce (optional)

3 cups cooked black beans (optional)

¾ cup crumbled feta cheese (optional)

Combine avocados, onions, garlic salt, and cilantro. Spread avocado mixture over tortillas. Top with cilantro and diced tomato. Add hot sauce, black beans, and/or cheese if desired. Roll up and serve.


Calories: 365/Protein: 8g/ Carbs: 48g/ Fiber: 9g/Total Fat: 16g

Peppercorn Steak

Makes 2 servings

2 (6-oz) rib eye steaks

1 cup water

2 dashes of Worcestershire sauce

2 garlic cloves, minced finely

2 tsp. whole peppercorns, cracked or ground with mortar and pestle (may substitute with ground black pepper)

½ cup of water

1 beef bouillon cube

1 tbsp. flour

Broil steaks to desired doneness. In the meantime, prepare the peppercorn gravy on the stovetop. Mix water and beef bouillon and cook until dissolved. In a separate bowl, mix garlic, Worcestershire, flour, a spoonful of the bouillon-water mixture. Stir until mixture thickens to gravy consistency. Crack ¾ of the peppercorns with mortar and pestle.

Leave the rest whole. Add to sauce. Pour sauce over steak. Can also baste the steak with the peppercorn mixture, if desired. Serve with simple spinach salad.



Grilled Chicken Salad

Makes 1 serving

3 cups mixed dark greens

3 oz. grilled chicken breast, cut into bite-sized pieces

½ medium apple, cored, chopped (about 1/3 cup)

4 tsp. chopped pecans

½ medium cucumber, sliced

1 tsp. fresh lemon juice

Place greens in large bowl. Top with chicken, apple, pecans, and cucumber. Drizzle lemon juice over salad, toss gently to blend.


Calories: 294/ Protein: 30g/ Carbs: 24g/ Fiber: 8g/ Total Fat:10g

Brown Rice Bowl

2/3 cup cooked brown rice

4 oz. grilled chicken breast, boneless, skinless, sliced

¼ cup green peas, cooked

2 tbsp, corn kernels, fresh or frozen, cook

½ tsp. sesame oil

1 tsp. low-sodium tamari soy sauce

1 tsp. chili sauce

Top brown rice with chicken, peas, and corn in medium serving bowl. Drizzle with oil, soy sauce, and chili sauce.

Cajun Fish Tacos

Makes 1 serving

5 oz fish filet, white flanky fish

4 leaves butterleaf lettuce

½ cup cabbage, shredded

¼ cup reduced-fat cheddar cheese, shredded

1 plum tomato, diced

1/3 cup canned black beans, rinsed of brine

¼ cup store-bought salsa

Cajun seasoning

Preheat oven to 300 degrees. Coat fish with Cajun seasoning, place onto a baking pan, and bake for 12 to 18 minutes or until done. Drain excess juice and transfer to clean plate before cooling. Wrap fish in lettuce leaves with cabbage, cheese, and tomatoes.

Serve with side of black beans and salsa.

Tip 6: SNACKS

Many people get confused with snacks and think that they can be eaten whenever they feel the need to munch on foods. Snacks are considered meals and should be treated as such. They are to keep your metabolism fueled. While they are often lower in calories and portions, they should not lack nutrients.

When:

About 2-3 hours after you complete your lunch and/or breakfast. Please note that Shakeology can be used as one of these smaller meals if it’s not being used as a breakfast, lunch, or dinner.

Snacks

Pineapple and Cottage Cheese

Makes 1 serving

1 cup pineapple chunks, canned in juice

4 oz. cottage cheese, low-fat, low-sodium

5 tsp. sunflower seeds, hulled, dry roasted, unsalted

Drain pineapple and place in a serving dish. Top with cottage cheese and sunflower seeds.


Calories: 300/ Protein: 17g/ Carbs: 40g/ Fiber: 3g/ Total Fat; 8g

Carrots and Crackers with Humus

Makes 1 serving

8 baby carrots

4 crackers, whole wheat

1/3 cup humus (purchased or fresh)

1/3 cup fresh grapes (any color)

Enjoy carrots and crackers dipped in hummus. Serve with crisp (washed) grapes.



Baked Apples with Frozen Yogurt

Makes 1 serving

1 apple, medium

1/3 cup frozen yogurt, vanilla, sugar free

1 ½ tbsp. walnuts, chopped


Core and slice apple. Place apple in microwavable dish or bowl. Microwave on high for about 3 minutes, or until soft. Spoon frozen yogurt on top of each baked apple; sprinkle walnuts on top. Serve with glass of milk.



Popcorn and Juice

Makes 1 serving

1 ½ oz. popcorn, low-fat, low-salt

8 oz. orange juice

Prepare popcorn according to package directions. Serve with a glass of cold orange juice that may be extended with club soda or diet lemon-lime soda, if desired, for a sparkling beverage.


Calories: 290/ Protein: 7g/ Carbs: 57g/ Fiber: 7g/ Total Fat: 4.5g

Whole Wheat Cranberry Scones

Makes 7 servings

1 ½ cups all-purpose unbleached flour

2/3 cup whole wheat flour

¼ cup granulated evaporated cane sugar

2 ¼ tsp. baking powder

¼ tsp. baking soda

¼ tsp. sea salt

2 tbsp. butter, cut into small pieces

¼ cup fruit-juice-sweetened dried cranberries

2 tsp. grated orange rind

1 large egg, lightly beaten

½ cup fat-free buttermilk

1 tsp. confectioners’ sugar

Parchment or wax paper

Preheat the oven to 375 degrees. Line a baking sheet with parchment or wax paper.

Combine the butter, all-purpose flour, whole wheat flour, granulated sugar, baking powder, baking soda, and salt in a large bowl. With a pastry blender, cut into the butter until the mixture is crumbly. Add the cranberries and orange rind and stir with a fork.

Add the egg and buttermilk and stir with a fork until the dry ingredients are just moistened. Gather the mixture into a ball, place on the baking sheet, and pat into a 7-inc circle. Cut into 10 one-inch wedges with a knife dipped in flour. Do not separate the wedges. Bake until golden brown and when a toothpick inserted into the center comes out clean—about 20 minutes. Transfer to a rack. Sift the confectioners’ sugar over the top. Cut with a serrated knife while still warm and serve.

Tony Horton’s Sticky Bar

Makes 4 servings

½ medium-sized banana

¼ cup chunky peanut butter (organic and natural, without hydrogenated oils)

1 cup unsweetened granola

Wax paper

Mix and mash ingredients in bowl. Spoon onto a sheet of wax paper. Roll up contents into cigar/hot dog shape. Set in freezer for about 90 minutes. Cut in half. Eat frozen or throw into microwave for 10 seconds.

or 1 tsp of honey. Also replace creamer with coconut

Meal Planning

Tip 1: DRINK SHAKEOLOGY

Shakeology

Tip 2: EAT BREAKFAST

Breakfast

Green Peppers and Ham Scramble

Cottage Cheese Parfait

Egg Frittata (Family Meal)

Cinnamon Ricotta Crunch

Apple Cinnamon Yogurt Pancakes (Family Meal)

Sunrise Quesadilla

Breakfast Caprese with Pesto Sauce

Egg Salad Wrap

Proatmeal

Farmer’s Breakfast

Bagel with Honey Almond Spread

Stuffed French Toast

Pancake and Turkey Sausage

Poached Egg and Toast

Egg-Muffin Sandwich

Tip 3: DRINK WATER

Tip 4: EAT LUNCH

Lunch

Bret’s “Back by Popular Demand” Crock-Pot Chili (Family Meal)

Chicken Lettuce Cups with Asian Dressing

Asian Dressing

Chilled Cucumber Yogurt (aka Tzatziki)

Greek Pita Sandwich

Red Cabbage and Apple Salad with Walnuts and Cranberries

Asparagus Salad

Chinese Chicken Salad

Honey-Sesame Dressing

Mini Pizza Bites

Wrap-and-Roll Mini Pin Wheels

Deviled Tomatoes

Alaskan Seafood Lettuce Cups

Sesame Chicken Strips

Open-faced Peanut Butter and Jelly with Milk

Tip 5: EAT DINNER

Dinner

Szechuan Black-Eyed Pea Salad

Stir-fried Udon Noodles with Bok Choy

Sweet and Sour Meatballs

Thai Chicken Pizza

Herb-Roasted Chicken (Family Meal)

Roasted Root Vegetables

Butternut Squash and

Green Apple Soup

Mediterranean Shrimp Salad

Chicken Cacciatore

Panko-Crusted “Baked Not Fried Chicken”

Turbo Avocado Wraps

Peppercorn Steak

Grilled Chicken Salad

Brown Rice Bowl

Cajun Fish Tacos

Tip 6: SNACKS

Snacks

Pineapple and Cottage Cheese

Carrots and Crackers with Humus

Baked Apples with Frozen Yogurt

Whole Wheat Cranberry Scones

Tony Horton’s Sticky Bar

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