Fit Life Meal Guide

Nutrition & Meal Planning Guide Included are Suggested: • Grocery Lists • What to Avoid • Meal Planning • How Often to Eat / How Much

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Welcome to FitLife!

Your program is a comprehensive package to reach your goals: nutrition, fitness, coaching and support.

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Basics of Healthy Habits Have a look at these basic tips to get off to the best possible start and keep the momentum long-term so that it becomes a habit for you: 1)

Plan ahead. A great rule of thumb is to create your tomorrow today – meaning plan ahead with what foods you are eating and when. Whether you are working or in school or traveling, your goal is to know ahead of time what you are going to eat and come prepared. KEY: Having healthy food in your home and with you when away from home at all times helps so much with staying on track. Check out the ‘What to Avoid’ list (lol J ) to help stay away from all those things that taste great but don’t serve our goals.

2) Morning Mastery. Join your Coach’s social media groups for tips and ideas. A great way to get off to a great start is to create a Routine out of the first 20 minutes of your morning that includes hydration, fitness, your nutrition shake and personal development. Our life is a series of routines – the more powerfully your morning starts off, the stronger your day goes.

3) Hydrate, Hydrate, Hydrate. We are all so busy so its easy to remember the importance. One of the secret weapons for health, ideal weight and cleansing the body is drinking ½ your body weight in oz of water. A great start is at least 2L of water.

4) Support. One of the best parts of the program you’ve started is you have a community. Your Coach’s social media pages & groups are there to cheer you on and be there for you on great days & tough ones. Posting regularly makes all the difference for connecting with all these great people. We strongly also recommend an Accountability Partner – who is a family member of friend who has similar goals and you can each help one another stay on track. And of course you always have us as your Coach every step of the way.

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Meal Design and Portions How to Design a Healthy, Balanced Meal Imagine an empty plate of food: We’d like to see 25% to 33% of the plate be lean protein and 2/3 complex carbs:

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Serving Sizes

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Grocery List Lean Protein

Veggies & Fruits

Nuts, Seeds, Grains, Oils

Dairy

Chicken

Greens

Oats

Greek Yogurt

Salmon

Tomatoes

Quinoa

Whey

Tuna

Avocado

Almonds

String Cheese

Turkey

Broccoli

Pecans

Almond Milk

Buffalo

Beets

Soy nuts

Rice Milk

Lean Beef

Carrots

Walnuts

Soy Milk

Halibut

Cucumber

Almond Butter

Ghee

Cod

Zucchini

Peanut Butter

Goat Cheese

Whitefish

Yams

Flaxseed Oil

Swordfish

Berries

Olive Oil

Pork

Apples

Coconut Oil

Beans

Grapes

Sunflower Seeds

Eggs

Oranges

Pumpkin Seeds

Egg Whites

Melons

Flaxseeds

Tofu

Coconut

Brown Rice

Lentils

Asparagus

Ezekiel Bread Wheat Bread Barley

Please note: This list is not exhaustive. Please reach out with questions on any additional foods you would like to add into your program.

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What to Avoid!

These are things you want to stay away from and why…

The ‘Whites’

• Examples: sweets, pastries, basically any sugar-based food • Additional examples: white bread, white pasta, noodles • What to look for in labels – hidden sugars exist in a lot of our foods: corn syrup, corn starch, maple syrup • These spike your blood sugar and lead to inflammation, increased body fat and increased weight.

Unhealthy Flavorings & Ingredients • Look for these unhealthy ingredients: aspartame, MSG, corn syrup maltodextrose, BHA & BHT, acesulfame potassium, potassium bromate, sodium benzoate, partially hydrogenated oil, sodium nitrate Trans Fats: • Trans fats are a type of unsaturated fat that occur in small amounts in nature but became widely produced industrially from vegetable fats for use in margarine, snack foods, packaged baked goods and frying fast food starting in the 1950s. Trans fat has been shown to consistently be associated with increased risk of coronary heart disease, • Examples of where trans fats can be found: argarine, packaged mixes like muffin mixes or cake mixes, instant ramen noodles, french fries, deep fried foods, baked goods

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Planning Your Eating Each Day Use this basic guide for how to eat based on your goals.

The Keys:

• Eat every 2-3 hours • Never go hungry – if you feel hungry reach out right away so we can adjust your snacks and meals • Make sure you are adding Protein Drink Mix or Personalized Protein Powder to your Formula 1 shake to boost the protein to 24g • Herbal concentrate tea: drink this at least 2-3x a a day for energy, boosting the metabolism

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Example Meals: These are ideas for what to prepare for meals and snacks Morning Mastery Routine: If you are wondering how to start off your day powerfully, these are 2 options for your morning. Each include hydration, your nutrition program and fitness. Fasted is a great option for getting even better results.

Fasted

Non-Fasted

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Shake Recipes How to Make a Shake: • A blender is best or a shaker cup with a whisk ball • Add 6-8 oz of water (or almond milk, rice milk or 1% cows milk – or a combination of water with these) • Add 4-6 cubes ice • Add 2 scoops of Formula 1 Shake Mix (the scooper is in the Shake mix canister) to 1-2 scoops of Protein Drink Mix • Feel free to add ½ banana or ½ c berries or 1 Tbsp Peanut Butter • Shake Flavors: Vanilla, Cookies and Banana Carmel mix best with berries. Chocolate works great as well with raspberries, banana and peanut butter.

Mango Berry Wild Berry Shake Banana Shake 2 Scoops F1 Shake + 2 Scoops F1 Shake + 2 Scoops F1 Banana 1 scoop PDM 1 scoop PDM Shake + 1 scoop PDM 6-8oz of liquid 6-8oz of water 6-8oz of liquid ¼ c frozen mango 2 oz Orange juice ½ c Banana ¼ c frozen ¼ c frozen raspberries 4-16 ice cubes raspberries and blueberries 4-16 ice cubes 4-16 ice cubes Orange Julius Yogurt Shake Raspberry Shake 2 Scoops F1 Shake + 2 Scoops F1 Shake + 2 Scoops F1 Shake + 1 scoop PDM 1 scoop PDM 1 scoop PDM 6-8oz of liquid 6-8oz of liquid 6-8oz of liquid 2 oz Orange Juice 6 oz lowfat yogurt 1/3 c raspberries ½ banana 1/3 cup frozen fruit 4-6 ice cubes 4-6 ice cubes 4-6 ice cubes Cranberry Crush Apple Pie Shake Very Berry Shake 2 Scoops F1 Shake + 2 Scoops F1 Shake + 2 Scoops F1 Shake + 1 scoop PDM 1 scoop PDM 1 scoop PDM 6-8oz of liquid 6-8oz of liquid 6-8oz of liquid 2 oz cranberry juice Pinch of nutmg 2 oz of OJ 2 tbsp vanilla yogurt 1 small apple ¼ c Frozen blueberries 4-6 ice cubes ½ tsp cinnamon ¼ c Frozen raspberries 4-6 ice cubes 4-6 ice cubes 10

Fun Shake Flavors Fruity Pebbles: 1 Scoop Formula 1 Orange Cream + 1 Scoop Wild Berry Formula 1 + 1 Scoop Vanilla PDM Strawberry Shortcake 1 Scoop Formula 1 Dulce de Leche + 1 Scoop Formula 1 Wild Berry + 1 Scoop Vanilla PDM Tootsie Roll: 2 Scoosp Formula 1 Orange cream +1 Scoop Chocolate PDM Banana Fudge 1 Scoop Formula 1 Banana Carmel +1 Scoop Chocolate PDM Tropicana: 1 Scoop Formula 1 Pina Colada + 1 Scoop Formula 1 Orange Cream, + Vanilla PDM Dulce Latte: 1 Scoop Formula 1 Cafe Latte + 1 Scoop Formula 1 Dulce de Leche + 1 Scoop Vanilla PDM Reeses Peanut Butter Cup; 1 Scoop Formula 1 Dutch Chocolate + 1 Scoop Formula 1 French Vanilla + 1 Scoop Chocolate PDM + 1 Scoop Peanut Cookie PDM

Shakes with Herbal Concentrate Tea Cinnamon Toast Cruch 2 Scoops Formula 1 Dulce De Leche + 1 Scoop Vanilla PDM + 2 tsps of Herbal Concentrate Cinnamon Tea Chai CafĂŠ Latte 2 Scoops Formula 1 Cafe Latte , 1 Scoop Vanilla PDM, 2 tsps Herbal Concentrate Chai Tea 11

Snack Ideas: Protein + Complex Carb

Amount

Herbalife Deluxe Bar

1 bar + piece of fruit

Greek Yogurt with Berries

1c yogurt + 1c berries

Eggs & Ezekiel Toast

2-3 Eggs, 1 slice toast

Apple & Almonds

Handful of almonds

Hummus & Veggies

3 Tbsp Hummus

Herbalife F1 Bar

1 bar (a meal bar)

Edamame & Chicken

1/2c edamame, 2oz meat

Rice Cake & Almond Butter or Peanut Butter

1 Rice Cake, 2 Tbsp Butter

Cheese & Lean Meat

2oz Cheese + 4 Turkey Slices

Cottage Cheese & Fruit

1c Cottage Cheese + 1c Berries

Herbalife Beverage Mix

1 scoop in 1c of Greek Yogurt

Oats & Formula 1 Shake

1c Oats + 1 scoop Vanilla F1

HLF Soy Nuts & Fruit

1 Package + 1 Apple

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Drinks, Sauces and Flavorings Healthy Drinks Water & Lemon

CR7 - hydration

Water & Herbalife Aloe – Cranberry, Mango or Mandarin - digestion

Herbalife LiftOff – energy Drink

Herbal Concentrate Green Tea – energy & metabolism

Water & Herbalife Bev Mix - protein

Salad Dressings Olive Oil + Lemon Juice Red Wine Vinegar + Stevia Red Wine Vinegar + Herbalife Cranberry Aloe Sauces

Spices & Flavoring

BBQ Sauces – watch sugar

Lemon Pepper

Teriyaki Sauce – watch sugar

Tarragon

Soy Sauce – watch salt

Chili or Red Pepper

Ketchup

Ginger

Hot sauce like Tapatio

Cinnamon

Salsa

Rancher Seasonings

Agave

Garlic 13

Meal Planner MON BREAKFAST

TUES

WED

THURS

FRI

SAT

SUN

Shake + Tea +

Shake + Tea +

Shake + Tea +

Shake + Tea +

Shake + Tea +

Shake + Tea +

Shake + Tea +

Enhancers

Enhancers

Enhancers

Enhancers

Enhancers

Enhancers

Enhancers

AM SNACK

LUNCH

PM SNACK

DINNER

(Optional PM Protein Snack )

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