Reinvented Fitness | Nutrition Challenge by Reinvented Fitness

ALL YOU NEED TO KNOW

NUTRITION CHALLENGE

REINVENTED FITNESSS

6Week Challenge Nutrition &Other FAQs WHAT IF I GO OUT OF TOWN? WHAT IF I EAT AT A RESTAURANT? You can make up workoutsthat you miss during any of the weeks before or after your challenge. Also – use the home workouts. NUTRITIONALLY %o not let prior beliefs limityou. You CAN eat our and followthis program. If you cannot make this livable, the results will be short-lived. It is important to learn this skill. Goingto a restaurant DO NOT order from themenu. Simply ORDER WHATYOU NEED.

Ask them: “What proteins do you have today?” “Can you grill bake or steam any of those?” Awesome. Now carbs. “What Starches do you have? Rice? Potatoes?” “Can you grillbake or steam any of those?” “Awesome.” “What veggies do you guys have?” “Can yougrill bake or steam any ofthose?” Awesome

I’M FEELING STUFFED? IS THAT NORMAL? Totally normal. It is the result of switching to more nutrient dense foods. They are more voluminous in nature, but are not calorie dense. Example: 6 egg whites has about

125 calories in it. It’s a TON of volume, but not that calorie dense. Don’t confuse being full for getting fatter.

I CAN’T POOP.WHAT SHOULD I DO?

Add in more veggies OR add in psyllium husk (cheap ﬁber supplement) or Metamucil a couple times/day. If you can’t do the veggies, try one of the other two.

I’M HAVINGTROUBLE EATING ALL THE FOOD.WHAT SHOULD I DO? We want you to eat all the food. Try to get it in. If you need to spread it out throughout the day, go for it. We just want you to focus on getting the totaldaily amount in. If you extend your breakfast into mid morning,not an issue. If you still can’t ﬁt it all in, drop some of your carbs out. Just focus on gettingin the protein/veggies/fats. ALWAYSEAT YOUR PROTEIN.

CAN I HAVE XXXX,EVEN THOUGH IT ISN’T ON THE PLAN? No. Pleasedon’t ask. We have a pretty inclusive plan. Make sure to reference the condiments and flavor enhancers section. If it is caloriefree, go for it. Otherwise, stick to the list.

I’M GETTING TIRED DURINGWORKOUTS, WHAT CAN I TAKE FOR ENERGY? Prestige Labs PRE. Sleep more. Make sure you are eatingall of your carbs beforeyou workout. If you have more after you workout you can“Steal” some fromthere and eat them before.

MY WEIGHTLOSS IS SLOWINGDOWN, SHOULD I CUT THEPROTEIN? NO!! You nevercut protein. Ever.Protein is the most essential macronutrient for body recomposition. You need it in order to recover from workouts, help build and maintain muscle,and it is also a very inefﬁcient energy source (meaning, it doesn’t break down into energy nearlyas well as fat or carbs, SO you don’t really get FAT from eating protein.) So don’tcut it!!

WHY IS THERE NO FRUIT ON THIS MEAL PLAN? There is some fruit. Check under carbs. We have had 100’s people go through this program.We cut it out because adding fruit, which tend to be high in sugar, caused people to crave…you guessed it…more sugar. So we had many people end up bingingon fruit becauseit felt like a less guilty way of binging.But do not make this mistake,it is still too much sugar and can impede your weight loss goals. Additionally, fructosetends to refuel liver sugar stores insteadof muscle. And since we are on a limited carb intake, we would much prefer that you get your carb intake from starch sources.

I COULDNT SCHEDULE FOR CLASS. CAN I STILL COME? Yes. You need to come to class. Just come in and we can resolve it.

I’M SO TIREDOF EATING CHICKENEVERY MEAL; CAN I MIX AND MATCH? Absolutely. You can splityour portion betweentwo different things from the same list. Example: 1 protein could be 3 oz chicken3 egg whites OR .5 scoop protein and .75 cup of greek yogurt OR 3oz ﬁsh + 3 oz shrimp. Also – make sure you are usingthe whole list,that is why it is there. Give yourself some variety and post on the group asking for recipes.We are all willing and ready to help

MY SCHEDULE FORCESME TO EAT DINNER CLOSETO BED TIME, ISN’T EATING BEFORE BED BADFOR YOU? Nope. Oprah inventedthat concept a long time ago. Nothingabout eating laterin the dayinstead of earlier inherentlymakes youfatter. If you cutout eating(bad) foods (which you usually did at night), then cutting out eating badly NOT the time of day, will be the reasonit works for you. But since this plan is entirely controlled for total intake, it isnot anissue. Ourworkouts arealso very depleting, which means that you have muscle and liver storesthat need replenishing. They will always take priority over fat as long as they are empty. So don’t stress,eat your dinner wheneveryou get back, especially if you workoutlate at night.

I AM A VEGETARIAN, ARE BEANS AND QUINOA GOOD ENOUGH. NO. They are not a sufﬁcient protein sourc

80% carbs 20%protein at best.So,you wouldneed

~3000-4000calories of thosesources to get the sufﬁcient amount of protein(not a good strategy for weightloss). You will need to get your protein from shakes, eggs,anddairy, (and ﬁsh if you are a pescatarian).

CAN I USE A SHAKEINSTEAD OF A NORMAL PROTEINFOR A MEAL? Yes. But trynot toreplace more than onemeal perday like that unless you area vegan. If you are a vegan, then we recommendhaving several differenttypes of shakes from different sources to give your body and digestive tract some variety.

I HAVEN’T BEEN LOSING WEIGHT,SHOULD I CUT OUT ALL MY CARBS? NO. Let us make those adjustments. It works in the short term but can really kill your progress inthe long term. You need carbs to stimulate your metabolism (they help with thyroid conversionin your liver). If you don’t have them, that conversion rate slows down and voila, lower metabolism = less fat burned over the long haul.

CAN I HAVE ANY VEGETABLES THATAREN’T ON THE“DON’T LIST”? Yes. Keep them green and leafy. This is the only place where we are all good with other veggies. Stay away from gourdesthough (squashes, egg plants etc).Stick to Green and leafy.

SHOULD I EAT ONLY ORGANIC FOOD? Entirely up to you. Weight loss isn’t affected by whether the food is organic. Long termhealth,may be. So that choiceis up to you. But if you are strappedfor cash, keep it regular, it won’t impact your weight loss in any way.

SHOULD I CUT OUT ALL OF MY SALT? No. Totally unnecessary and not recommended. You need salt because you are sweating. You need it because it helpsa lot of the processes involved in fat loss. Salt should only be a consideration the ﬁnal day before your weigh-in.

HOW MUCH WATER SHOULD I DRINK? This program works so well. Keep your pee clear. If you are feeling stuffed,then cut it back a little, but otherwise, drink away. 120 oz/day is a good goal to shoot for. Don’t forgetto “Hyper- Hydrate”four times a day startingwhen you ﬁrst wake up.

WHAT ARE THE REQUIREMENTS FOR THE PRO SHAKE?

Even better…

Less than

1 gram of sugar

Your PRO powder has 5 grams or more of BCAA (BranchedChain AminoAcids) this will help your body to burn fat and keep muscle.

Isolate

Less than

1 gram of fat

especially if you are lactose intolerant.

Hydrolyzed

Less than

10 gram of carbs

even better.

RECIPES MACRONUTRIENT LEGEND: PROTEIN FAT CARBOHYDRATES VEGETALE

INGREDIENTS

SEARED SCALLOP S WITH SPROUTS

• 6 oz scallops • 2 tbsp olive oil (divided) • 2 tbsp rice wine vinegar • 1 cup of diced brussel sprouts •½cup sauerkraut (optional)

DIRECTIONS Heat oil in a skillet over medium high heat until shimmering. Add shallots and brussel sprouts, season with salt and pepper, and cook – continuously stirring for about 5-6 minutes. Stir in vinegar,scraping up any brown bits, then transferto a plate and set aside.

INGREDIENTS

STIR FRY CABBAGE and PORK

• 6 oz pork (cooked and shredded) •2 tbsp Kerry gold butter •½ cup choppedcelery •2 cups shredded cabbage • 1/3 cup chopped onion • Bragg’s Soy SauceAlternative & salt to taste(suggestion: 4 tbsp Bragg’s)

DIRECTIONS Inskillet, heat butter until bubblyand hot. Add celery to mix and cookfor 1 minute. Add cabbage and onion and continue frying until vegetables are tender-crisp (2- 3 minutes). Add pork and then continue mixing while you add the Bragg’s and salt! Stir well and cook 1 minute longer then remove from heat and serve.

INGREDIENTS

LEAN STUFFED PEPPER

•6oz cooked groundturkey •2 tbsp coconutoil •1 green pepper •¼ cup onion chopped • ½ tbsp. minced garlic • 1/3 cup dicedtomato • 1 tsp. parsley •½tsp. oregano •½tsp. basil •½tsp. rosemary

DIRECTIONS

• 1 tsp. seasoned salt

Preheat oven to 350 degrees F. Heat skillet and add tbsp. coconut oil until sizzling. Add all veggiesand spices to skillet and cook for 5–10 minutes,until vegetables are tender. Add in turkey when veggies are done. Set Pepper (seeded) on tray and cut in half, fill each half with meat mixtureBake at 350 degrees for about 25-30 minutes.

LEMON BUTTER ASPARAGUS

INGREDIENTS •~15stalks of asparagus •6 oz any white fish (Suggestion: yellowtail) • 1 tbsp lemon juice • 1 tbsp coconut oil • 1 tbsp kerrygold butter

DIRECTIONS Sauté the asparagus in 1 tbsp coconut oil on skillet. When the asparagus slices are tender drizzle lemon juice ontop. Move asparagus to side of skillet and add 1 tbsp butter to pan (turn to medium high). Add fish to butter and cook about 23 minutes per side until crisp and butter has ‘fried’ the fish Add salt to taste, remove and plate!

INGREDIENTS

HEALTHY HOLIDAY COMFORT

•6oz baked turkeytenders •2 cups choppedcauliflower •½ cup water •½ tbsp mincedgarlic • ½ tsp Italian seasoning •¼tsp salt • pinch of black pepper •1green onion stalk,optional •2 tbsp kerrygoldbutter

DIRECTIONS In a small pot, bring about 1 cup of water to a simmer in a pot, then add the cauliflower. Coverand turn the heat to medium. Cook the cauliflower for 12-15 minutes or until very tender. Drain and discard all of the water and add the butter, spices, salt and pepper, mash with a masher until it looks like “mashed potatoes.” Top with chives. Pair with baked turkey.

LEMON AND ALMOND ROASTED SALAD

INGREDIENTS • 6 oz skinless chicken breasts • 1/3 cup plain greek yogurt • 1 tbsp olive oil • 12 pieces of sliced almond • 1 tbsp lemon juice • 1 green onion diced • 1 tbsp cup chopped freshparsley • 1 tbsp lemon pepper seasoning • ½ tsp coarse seasalt

DIRECTIONS Preheat the oven to 400 degrees F. Cover the chicken with all the seasoning and put in the oven for 20-25 minutes until cooked through. Heat a large skillet over medium high heat and add the olive oil and add the almonds to a nonstick skillet. Heat over medium low heat, stirring constantly, until the almonds toast and get golden brown and fragrant. After about 45 minutes remove the almonds and let them cool. Place the chicken, almonds, lemonjuice, green onionsand parsley in a bowl. Stir to combine. Fold in the yogurt, stirring until the entire bowl of chicken is moistened. Season with more salt and pepper if desired.

INGREDIENTS

LOW CARB BROCCOLI & TUNA SALAD

•6 cups broccoli •small onion, chopped • 1 cup plain greek yogurt •½cup almonds, chopped •2tbsp red vinegar • 1½ can tuna •saltand pepper to taste •1 tsp lemon pepper

DIRECTIONS

•1 green onion

In a large bowl, combine broccoli, tuna, onion, and almonds. In a separate bowl, mix yogurt, vinegar, and seasonings, in a small bowl. Pour dressing over broccoli mixture and stir until evenly distributed Cover and refrigerate for about an hour until ready to serve.

INGREDIENTS

SHRIMP AND AVOCADO STUFFED SALAD

• 3 large ripe avocados • 35 oz cooked shrimp (notails and thawed) • 2 tbsp greek yogurt • 2 tbsp fresh lime juice • 1 tbsp sriracha or other hot sauce • Salt and pepperto taste

DIRECTIONS Cut avocados in half lengthwise & remove pit. Cut flesh into chunks and use a spoon to scoop flesh out into a medium bowl.Add shrimp, yogurt, lime juice, sriracha or hot sauce, and salt and pepper to taste. Toss to combine and separate into servings (can serve inside of empty skin if desired)

HONEY MUSTARD CHICKEN SALAD

INGREDIENTS •6 oz boneless skinless chicken breast •1 bag spinach •2 ripe tomatoes •1/3 cup red onion •1/3 cup mustard •8 tbsp oliveoil •4 stevia packets

DIRECTIONS Put mustard, oil & stevia together in small bowl and whisk until thoroughly combined. Pour atop bowl of spinach, onion, tomato and chicken. Serve cold with chicken heated.

INGREDIENTS

SWEET EGG SCRAMBLE

•3egg whites •½ scoop vanillaprotein •2/3cup frozenberries •2stevia packets •¼ tsp vanillaextract •Dashof cinnamon

DIRECTIONS Grease skillet with pam and bring to medium heat. Whisk egg whites, protein, and extras together in bowl then pour onto skillet. Once eggs are about halfway cooked,add the berries to the skillet and continue to cook (scrambling thoroughly) until eggs are fully cooked. Top with cinnamon or Walden Farms Pancake Syrup & your choice of a veggie side.

INGREDIENTS

EGG WHITE OMELET

•1¼cup eggwhites •Handful of spinach (tear into pieces) •2/3 cup raw chopped sweet potato •pico de gallo (to taste) •dashcinnamon • 2 steviapackets

DIRECTIONS Place sweet potato in microwavable bowl,and poke Holesin slices with fork, proceed to spray with pam and place in microwave under ‘potato’ setting (count = 1 potato).Bring skillet greasedwith pam to medium heat and sauté spinach sprayed with pam as well. Once spinach is cooked add the egg whites atop. Flip about halfway through and continue to heat until cooked through. Remove from heat and top with pico de gallo. Top your sweet potato fries with cinnamon & 2 stevia packets.

SAVORY TURKEY BAKE

INGREDIENTS • 3 oz cooked groundturkey • 3 egg whites •1 cup finely chopped cauliflower /broccoli • ½ cup oats • garlic salt

DIRECTIONS Combine ALL ingredients in medium mixing bowl and whisk using a single servingsize oven friendlydish (or two muffin tins). Pour the mixture in and place in oven preheated to 350 degrees F. Bake for 8-10 minutes. Remove and serve with your choice of hot sauce or seasoning.

BLUEBERRY OVERNIGHT OATS

INGREDIENTS • 1½ cup FF Greek Yogurt • ¼ cup oats • ¼ cup berries • 1 tsp vanilla extract • 2 stevia packets

DIRECTIONS Mix Greek Yogurt with vanilla and stevia in one bowl. In separate bowl, microwave oats with water until cooked. In overnight jar, put oatmeal at the bottom, then add your frozen berries & finally top with your greek yogurt. Served with one side veggie.

GUILT FREE FRENCH TOAST

INGREDIENTS • 3 slices Ezekiel Bread •1¼cup eggwhites •1 tsp vanilla •Dashof cinnamon •Dashsalt

DIRECTIONS Lightly toast bread in toaster oven. Mix egg whiteswith vanilla, cinnamon & salt in large shallow bowl. Soak bread slices in egg mixture, once soaked place on skillet at medium heat greased with pam. Flip toast until eggs thoroughly cooked and remove from heat. Top with WaldenFarms Pancake Syrup.

EGG WHITE MCMUFFINS

INGREDIENTS • 1¼ cup eggwhites • 1 leafy veggie & 1 solid veggie of your choice(cooked prior) • ½ cup oatmeal • 1 tsp baking powder • dash of salt

DIRECTIONS Preheat oven to 350 degrees F. Mix ALL ingredients in single bowl, and then portion evenly into 2 to 3 muffin tins. Bake for 10 - 12 minutes until cooked through center. Remove from oven and top with sauce of choice.

SAVORY BREAKFAST OATS

INGREDIENTS • ½ cup oatmeal • 6 oz ground turkey • 1 handful spinach • ¼ cup water • balsamic vinegar • garlic salt to taste

DIRECTIONS Grease skillet with pam and bring to low medium heat – add ground turkey. Once turkey is about halfway cooked, drizzle balsamic vinegar atop and then adds oats and water. Continueto cook until turkey is done, and mixture becomes thick and sticks togetherbefore you add the spinach. Drizzle balsamic vinegar again. Remove from heat after spinach shrivels and then top with garlic salt to taste.

CAULIFLOWER BREAKFAST PIZZA

INGREDIENTS • 1 cup of finely diced cauliflower • 1¼ cup egg whites • ½ cup ground oats • ½ small tomato •oregano and salt to taste

DIRECTIONS Add about ¼ cup water to cauliflower – use steam friendly container and cook for about 5 minutes at medium power until soft. Mix cooked cauliflower, ground oats, eggs & oregano/salt in bowl. Heat skillet to medium heat, grease with pam, then add egg mixture and bring to medium- low heat, placing lid on top to trap steam.Wait about 45 minutes then flip mixture and cook until firm. Removefrom heat and top with sliced tomato plus seasoning of choice.

BLUEBERRY CHEESECAKE BOWL

INGREDIENTS •1 cup cottagecheese •½scoop vanilla protein •1½cup frozen berries •2 stevia packets

DIRECTIONS Puree cottage cheese with protein powder and stevia in food processor, then add in frozen berries and serve immediately. For a thicker consistency place in freezer for 10-15 minutes.

PROTEIN PANCAKES

INGREDIENTS • ½ cup oatmeal • ½ cup cottage cheese • 3 egg whites (2/3 cup) • 2 packets of stevia • cinnamon to taste

DIRECTIONS Grease skillet with pam and bring to medium heat. Mix ALL ingredients together in bowl (or pureein food processor). Cook on skillet for about 2 minutes, then flip and leave on heat until firm. Top with Walden Farms Pancake Syrup or Cinnamon and Stevia.

THE ULTIMATE BREAKFAST SANDWICH

INGREDIENTS •3 slices Ezekiel Bread •1 cup spinach • 1 small, sliced tomato • 6 egg whites

DIRECTIONS Place breadin toaster at desired level. Heatskillet to low medium heat,grease with pam,and sauté spinach in pan with balsamic vinegar until it shrinks, then add your egg whites and cook until firm. Put eggs between toastwhen done and add tomato plus desired sauce (we like siracha on this one).

INGREDIENTS

GARLIC SHRIMP

• 6 oz shrimp (tails removed) • ½ tsp salt • 2 tbsp minced garlic • 1 cup cubed tomato • red wine vinegar •dried basil •½cup white rice

DIRECTIONS In medium sized bowl, combine the salt, garlic, tomato, vinegar & basil. Toss the shrimp in the mixture and thoroughly coat. Heat skillet greased with pam to medium heat and pour mixtureon skillet. Cook until shrimp is fully colored then remove from heat and lay atop ½ cup of white rice.

INGREDIENTS

TURKEY TACOS

• 6 oz lean ground turkey •3-4 large pieces of romaine lettuce(taco ‘shell’) •½cup Pico de Gallo •½ cup wild rice •½tsp garlic powder •¼tsp cayenne pepper •1tsp onion powder

DIRECTIONS

•1½tsp chili powder

Heatskillet to mediumhigh heat (greasedwith pam) & sauté turkeywith all the spices listedabove until meat is fully cooked.Once cooked add in the Pico de Gallo and continue to sauté, until thoroughly mixed. Remove from heat and add to ½ cup of rice Evenly distribute between your lettuce shell’s’ and top with hot sauce of choice if desired.

INGREDIENTS

CHICKEN VEGGIE STIRFRY

•6 oz cooked skinless chicken breast •½ cup cooked brown rice •½cup snap peas •½ cup broccoli •Bragg’s Amino Acid Soy Sauce Alternative •1tsp Garlic Powder •1tsp Onion Powder

DIRECTIONS

•RedPepper flakes to taste

Chop veggies into smaller pieces and sauté in skillet at medium heat in Bragg’s AA, garlic powder, onion powder& red pepperflakes. Once thoroughly sautéed (about 3-4 minutes) add ‘shredded’ chicken (torn apart into thin pieces) and rice to pan Continue to mix so entire dish is coated in seasoning and sauce blend then remove from heat and enjoy with or without added hot sauce.

GUILT FREE PULLED PORK

INGREDIENTS •6oz shredded pork •¼ cup balsamic vinegar •1 tbsp worshire sauce •1 tbsp mincedgarlic •2packets stevia •redpepper flakes to taste •2/3cup mashed sweet potato

DIRECTIONS Heat a skillet sprayedwith pam to medium low heat. Combine all ingredients (minus potato)and then pour onto skillet. Cover and let simmer for 5-6 minutes. Remove from heat and pair with your baked potato. Option to top potato with cinnamon/stevia as well.

WEET SUMMER SALAD

INGREDIENTS • 6 oz cooked skinless chicken breast •2/3cup mixed berries •2cups spinach • Handful of cherry tomatoes

DIRECTIONS Ina large bowl – toss spinach, tomatoes, and berries before topping with chicken. Use Apple Cider Vinaigrette for dressing.

LOADED BAKED POTATO

INGREDIENTS •1small baked potato (About 2/3 cup size) •6oz nonfat cottagecheese •½cup Pico de Gallo •¼ cup chopped green onion

DIRECTIONS Bake potato in microwave until cooked through(poking holes with fork helps). Layer on cottage cheese once done and put under broiler for about 1 minute if you’d prefer the cheese melted.Top with salsa and green onion.

GRILLED TUNA BURGER& SALAD

INGREDIENTS • 1½ cans tuna • 1 egg white • ½ cup dry oats • ¼ tsp oregano • ¼ tsp onion & garlicpowder • ½ cup mixed veggies of choice • 2 cups romaine lettuce •choice ofour 6WCfriendly dressings to top

DIRECTIONS Mix egg white,tuna, oats &spices and form into shape of a burger. Cook on greasedpan (pam) at a medium heat for about 3 minutes per side until finished. Serve with a side saladof lettuce & veggies along with your choice of dressing.

CHICKEN TACOS

INGREDIENTS • 6 oz cookedskinless chicken breast •½cup black refriedbeans • ¼ cup chopped green onion • ½ cup Pico de Gallo • 4 pieces romaine lettuce • ¼ tsp red pepper flakes

DIRECTIONS Heat beans in a sauce pan on medium low heat until warm.Proceed to mix in green onion, Pico de Gallo& red pepperflakes. Remove from heat and evenly distribute into lettuce ‘shells. Slice chicken into thin strips and top into shells as. Well. Add salt or sauce to your liking.

HEALTHY FRIED RICE

INGREDIENTS • ½ cup cooked brown rice • 3 oz cooked chicken •3egg whites •1 cup mixedveggies •1tsp onion powder •1 tsp chili powder •Bragg’s Soy Sauce Alternative

DIRECTIONS Spray a medium sized skillet with pam, bring to medium heat and add eggs. Continuously scramble eggs and add in rice and veggies. Shred chicken and add last along with spices. Sautéentire mixture in Bragg’s Soy Sauce Alternative, remove from heat and serve.

SEARED WHITEFISH WITH COUSCOUS CUCUMBER SALAD INGREDIENTS • 6 oz white fish

• 1 cup couscous

• 2 tbsp minced garlic • 1 cup chopped cucumber • ½ cup diced red onion • 2 tbsp fresh lemon juice

DIRECTIONS

• 2 tbsp fresh chopped mint leaves

Add salt and pepper to both sides of white fish and set aside.Reheat quinoa in microwave – then stir in onion, mint, lemon and lastly cucumber. Serve fish on the side with fresh squeezed lemon

QUINOA CHICKEN SALAD

INGREDIENTS • 6 oz cooked skinless chicken breasts • ½ cup cooked quinoa • ½ cup garbanzo beans • 1½ cup fresh kale • ¼ cup chopped red onion

DRESSING • juice and zest of one lemon,

DIRECTIONS Tossall ingredients together and top with dressing.

• 2 tbsp white wine vinegar, • 1 tsp. ground cumin, • salt and pepper to taste

INGREDIENTS

THAI BEEF SALAD

• 6 oz lean steak • 100 g baby cos lettuce hearts • ½ cup mint and coriander • ½ cup beansprouts • ½ cup tomato •½ cucumber, sliced •½red onion, thinlysliced • 1 tbsp fresh lime Juice •1 tsp Bragg’s soy sauce alternative •1 tsp chili flakes

DIRECTIONS Marinate steak in soy sauce, fish sauce & 1 tbsp lime juice.Cook steak for 2- 3 minutes per side until cooked to desired texture. Set aside. Place the tomato, bean sprouts, cucumber, onion, chili, mint, coriander, lime juice in a bowl and mix well. Thinly slice steak across the grain and add atop the vegetable mix.

AVOCADO TUNA SALAD

INGREDIENTS •½ avocado •1½ cans tuna •1cup diced tomato •1½tbsp lime juice •½ tsp chili powder • siracha chili sauce to taste

DIRECTIONS Mash avocado and combine with tuna and tomato. Once mashed stir inthe lime juiceand chili powder.Top with siracha.

SPICY THAI SHRIMP SALAD

INGREDIENTS • 6 oz jumbo shrimp (without tail) • 1 tbsp lime juice • 1 tsp fish sauce • 2 tbsp coconut oil • 2 stevia packets • ½ tsp crushed red pepper • 2 handfuls of mixed greens & another veggie of choice

DIRECTIONS Whisk lime juice, fish sauce, oil, stevia and crushed red pepper in a large bowl. Add shrimp,veggies and fresh herbs if desired. Toss to coat salad.

CRISPY CHICKEN & BRUSSEL

INGREDIENTS • 6 oz skinless chicken breast •1 cup Brusselsprouts (halved) •2 tbsp coconutoil • ¼ tsp garlic powder • 1 tbsp lemon juice

DIRECTIONS Preheat oven to 425 degrees F. Toss brussels sprouts in mixture of ONE tbsp. coconut oil, garlic powder, and salt to taste.Heat up skillet for chicken and turn on medium high, add the other 1 tbsp of coconut oil, and then fry thinly sliced chicken breast in oil. Allow the sides to get crispy, once they are done add in the brussels sprouts and continue to sauté at a medium low heat while adding the lemon juice.

THAI PEANUT CHICKEN

INGREDIENTS • 6 oz skinless chicken breast • 2 tbsp peanut butter • 2 tbsp Bragg’ssoy sauce alternative • 1 tbsp lemon juice • 1 tbsp rice vinegar • ¼ tsp cayenne pepper • 1 cup mixed veggies of choice

DIRECTIONS Ina bowl, combineyour peanut butter (slightly microwaved), Bragg’s soy sauce, 1 tbsp lemon juice, rice vinegar, cayenne pepper and whisk until thick. Shred chicken, then toss chicken and cup of veggies into peanut sauce, top with salt to taste and serve.

SHAKES

BLUEBERRY PIE SMOOTHIE INGREDIENTS 1 scoop vanilla protein 2/3 cup mixed frozen berries 2 handfuls spinach 1 cup cold-water 1 tsp vanilla dash of cinnamon 2 stevia packets

VANILLA ALMOND SHAKE INGREDIENTS • 1½ scoops strawberry or chocolate protein • 2 tbsp smooth Peanut Butter • 1 cup water • handful of ice

CAKE FOR BREAKFAST INGREDIENTS • 1 scoop vanilla protein • 2/3 cup ground dry oats • 1 tsp vanilla • 1 stevia packet • dash of salt & sprinkles • 1 cup water • handful of ice

PB SANDWICH SHAKE INGREDIENTS • 1½ scoops strawberry or chocolate protein • 2 tbsp smooth Peanut Butter • 1 cup water • handful of ice

DRESSINGS

BALSAMIC VINEGAR DRESSING INGREDIENTS • ½ cup water • ¼ cup balsamic vinegar • 2 packets Splenda/stevia • 1 tsp onion salt • 1 tsp garlic powder • ¼ tsp dried mustard Shake well in containerand again beforeuse.

VERSATILE VINEGAR DRESSING INGREDIENTS • ½ cup cold-water • ½ cup white vinegar • ½ tsp salt • ½ tsp dry mustard • 1∕8 tsp pepper • 1 dash paprika

‘Honey’ Mustard INGREDIENTS • 1 cup balsamic vinegar • ¼ cup yellow or spicymustard •3 packets of stevia • mix well and toss into salad

SAUCE & SEASONIG GUIDE AS LONG AS IT HAS O CALS YOU CAN HAVE AS MUCH AS YOU WANT

Walden Farms O Cal Coffee Creamers

Walden Farms O Cal Salad Syrups

Walden Farms O Cal Dessert Dips

Walden Farms O Cal Salad Dressings

Walden Farms O Cal Fruit Spreads

Walden Farms O Cal Chip Dips

Flavor God Seasonings

Ground Cinnamon

Sugar Free Sweetener

McCormick Grill Mates

Salt and Pepper

Mrs Dash

THESE ALL HAVE UNDER 10 CALORIES PER SERVING. USE "SPARINGLY"

BAKING GUIDE

CALS PER

111

PREP

10 min

COOKS

10 min

FAT 5g

CARBS 12g

MAKES

6 SERVINGS

PROTEIN 6g

INGREDIENTS

PEANUT BUTTER OATMEAL PROTEIN COOKIES

1 Scoop Prestige Labs Homemade Vanilla Ice Cream Protein 1/2 cup rolled oats 1tbsp Splenda,brown sugar blend 1tbsp pure organicstevia blend 1 /8 tsp baking soda 2tbsp naturalpeanut butter 2 tbsp liquid egg whites 2 tbsp sugar-free maple syrup 1/4 tsp vanilla extract 1 /4 tsp butter extract 2 tbsp semisweet chocolate chips

DIRECTIONS

1/4 tsp table salt

Preheat oven to 350 degrees F. Combine dry ingredients in a medium bowl. Add peanut butter and remaining wet ingredients, mixing until combined. Fold in chocolate chips (mini). Lightly coat a baking sheet with cooking spray. Scoop cookie dough onto prepared sheet by rounded tablespoonfuls. Bake fo r 8 - 1 0 minutes, or untiI edges are firm and goIden brown. Let cool 5-10 minutes before eating. Store any leftoversup to one week at room temperature.

CALS PER

PREP

08 min

COOKS

25 min

FAT 3g

CARBS 8g

MAKES

5 SERVINGS

PROTEIN 9g

INGREDIENTS

WHITE CHOCOLATE PUMPKIN PROTEIN COOKIES DIRECTIONS

2 Scoops Prestige Labs HomemadeVanilla Ice Cream Protein 1 /4 cup coconut flour 1/4 cup pure organic stevia blend 1/2 tsp baking soda 1 ½ tsp pumpkin pie spice 1/8 cup pumpkin, canned 1/4 cup egg whites 2 tbsp smart Balance light buttery spread 1 oz white chocolate chips 1/2 tsp vanilla extract 1 /4 tsp maple syrup 1/4 tsp table salt

Preheat oven to 350 degreesF. Whisk together dry ingredients in a medium mixing bowl. Mix in wet ingredients until smooth. Stir in white chocolate chips. Lightly spray a full baking sheet with cookingspray, then drop batter by rounded tablespoons onto sheet. Bake for 20-25 minutes until golden brown underneath and cookedthrough. I flatten my cookies with the back of a spatula right after they come out to make them chewier and less fluffy, but that's optional. Let cool 5-10 minutes and enjoy! Store a n y Leftovers i n the fridgeup toone week o r t he freeze r up to one month.

FROSTED PROTEIN SUGAR COOKIES

CALS PER

PREP

15 min

COOKS

10 min

FAT 4g

CARBS 6g

MAKES

11 SERVINGS

PROTEIN 6g

INGREDIENTS 80g PrestigeLabs Homemade Vanilla Ice Cream Protein 6 tbsp coconut flour 1/4 cup pure organic stevia blend 1/4 tsp table salt 1/4 tsp baking soda 2 tbsp cashew butter 2 tbsp smart Balancelight buttery spread 3 tbsp water

FROSTING

2 tbsp liquid egg whites

1 /2 cup powdered

1 tbsp sugar-free maple syrup

1 tbsp tapioca flour

1/2 tsp vanilla extract

2 tbsp unsweetened almond milk 1 tbsp smart Balance light buttery spread

DIRECTIONS Preheat oven to 350 degrees F. Whisk togetherdry cookie ingredients in a small mixing bowl. Addwet ingredients and mix until a dough forms. Line a baking sheet with parchmentpaper or lightlyspray with cookingspray. Form baIls of dough with a tablespoon and place 2" a pa rt on sheet. Press balls flat to roughlyhalf an inch thick using the back of a spatula or your hand. Bake for 8-10 minutesuntil edges are firm but center is still soft (cookies will set upon cooling). I flattened mine a little fresher out of the oven with the back of a spatula. While cookiescool, combine frostingingredients in a separate mixing bowl until smooth. Spread frosting over cookiesand decorate with sprinklesif desired. Enjoy! Cookies can be stored at room temperature for several days or frozenup to a month. Note: You may need to adjust water (3 tbsp) depending on the kind of protein powder you use.

CALS PER

200

PREP

05 min

COOKS

30 min

FAT 5g

CARBS 20g

MAKES

3 SERVINGS

PROTEIN 18g

INGREDIENTS 2 scoop Prestige Labs HomemadeVanilla Ice Cream Protein

MARSHMALLOW PUMPKIN PIE

1/2 tsp cinnamon 1 ¼ tsp baking soda tsp Splenda dash sea saIt serving 3.5 oz shelf stable puddings, vanilla, ready-to-eat, fat free can pumpkin, canned whole egg 2large egg whites 50 g nonfatplain Greek yogurt

DIRECTIONS

1/4 cup almond milk 1/4 tspvanilla extract

Preheat oven to 350 degreesF. Combine all dry ingredients in a mixing bowl: whey, pudding mix, Splenda, cinnamon,baking powder, and sea salt. Add in wet ingredients: egg, egg whites, Greek yogurt, almondmilk, vanilla, and canned pumpkin. Spray an 8-inch springform or Pyrex pan with cooking spray. Transfer mixture into pan. Cook in oven at 350 degreesF for 30 minutes and then at 300 degreesF for 20 minutes. Insert a toothpick. When it comes outclean, the pie is ready. Allow to cool for 30-45 minutes. Set in fridge to settlefor at least 3-4 hours. Enjoy!

CALS PER

225

PREP

05 min

COOKS

2 min

FAT 7g

CARBS 12g

MAKES

3 SERVINGS

PROTEIN 32g

INGREDIENTS 1/2 cup liquid egg whites

PROTEIN PUMPKIN MUG CAKE

1/2cup Prestige Labs Homemade VanillaIce Cream Protein 1/4 teaspoon pumpkin spice 1/8 cup oat flour tsp baking soda 1whole egg

FROSTING 1/2 cup(s) Prestige Labs Homemade Vanilla Ice Cream Protein 1/ 2 cup non fat pIainG reek yogurt

TOPPINGS tbsp cinnamon handful walnuts, chopped

DIRECTIONS Whisk together dry ingredients. Mix in wet ingredients. Lightly spray an oversized coffee mug with cooking spray, and spoon batter in.Microwave for about 2 minutes. Dump outcake onto a small plate tocool. Meanwhile, combine syrup and pumpkin spice peanut butter to make your sauce. Smother cake with sauce and fat free whipped topping. Enjoy!

CALS PER

216

PREP

15 min

COOKS

15 min

FAT 8g

CARBS 10g

MAKES

4 SERVINGS

PROTEIN 25g

INGREDIENTS

PROTEIN CINNAMON ROLLS

1/2 cup liquid egg whites 1 /2 cup Prestige Labs Homemade Vanilla Ice Cream 1packets Splenda 2 Tablespoon cinnamon 1 /8 cup oat flour 1 tsp baking soda 1 whole egg

TOPPINGS

FROSTING

tbsp cinnamon

1/2 cup(s) Prestige Labs

handful walnuts, chopped

HomemadeVanilla Ice Cream Protein 1/2cup nonfat plain Greek yogurt 1 tsp sugar-free maple syrup

DIRECTIONS Preheat oven to 320-338 degrees F. Blend all ingredients for cake together. Pourbatter into a large brownie pan. (I like to use silicone bake ware.) Bake for10-15 minutes. When the cakeis done, you'll notice it's pretty flat-kind of likea pancake-this is what we want. Allow cake to cool. While cakeis cooling, mixall ingredients forfrosting in a bowl. After cake is cooled, slice it into three orfour strips and thencoat each strip with frosting. Sprinkle with cinnamon. Be sureto leave somefrosting for topping. Roll eachcake strip to create the cinnamon roll. Top eachroll with the rest of thefrosting, nuts, and cinnamon.

CALS PER

181

PREP

15 min

COOKS

10 min

FAT 12g

CARBS 7g

MAKES

6 SERVINGS

PROTEIN 12g

SIGNATURE BIRTHDAY CAKE PROTEIN DONUTS DIRECTIONS Preheat oven to 325 degreesF. Whisk together dry ingredients in a medium mixing bowl. Addwet ingredients and stir until no clumps remain. Spoon mixture into a sealable baggie,seal top, and cut a 3/4-inch hole in one corner. Pipe batter into six wells of a lightlygreased donut pan. Bake donuts for 8-10 minutes,until just cookedthrough and slightlyfirm to the touch. While donuts are cooking,whisk together proteinpowder and almond milk for the glaze. Add melted sweetener, coconutoil, vanilla extract,and sprinkles (optional) to glaze and whisk again. Once donuts are cool, dip them in glaze and set them on a plate in the fridge to set. Enjoy! Special equipment: 1 regular donutpan

INGREDIENTS 2scoop PrestigeLabs Homemade VanillaIce Cream Protein 3 tbsp almond flour 3tbsp coconutflour 3 tsp truvia 1 /2 tsp baking powder 1 /4 tsp table salt 1/4 cup egg whites 1/4 cup nonfat plain Greek yogurt 2 tbsp coconut oil 3/4 tsp vanilla extract 1 /4 tsp butter extract

GLAZE 1 scoop PrestigeLabs Homemade VanillaIce Cream Protein 2 tbsp unsweetened almond milk 1tbsp truvia 2 tsp coconut oil 1/4 tsp vanilla extract 1½ tsp cake sprinkles

PROTEIN PEANUT BUTTER FLUFF

CALS PER

244

PREP

10 min

COOKS

FAT 8g

CARBS 10g

MAKES

4 SERVINGS

PROTEIN 25g

INGREDIENTS 1 scoop(s) Prestige Labs HomemadeVanilla Ice Cream Protein 1 tbsp natural peanut butter 1cup unsweetened almond milk 1/4 tsp xanthan gum

DIRECTIONS In a large bowl, add casein, peanut butter, almond milk, and xanthan gum. Mix ingredients for 10 minutes with an electric mixture.

APPLE PIE PROTEIN CUPCAKES FROSTING

CALS PER

318

PREP

15 min

COOKS

25 min

FAT 20g

CARBS 24g

MAKES

10 SERVINGS

PROTEIN 14g

INGREDIENTS 1 cup raw oats 1 cup almond flour 1scoop Prestige Labs Home Made VanillaIce Cream Protein 1 /2 cup coconut sugar 1/2 cup extra virgin coconut oil 4 egg 1 tbsp baking powder

3/4 cup Prestige Labs HomemadeVanilla

1 apple

Ice Cream Protein

1 tbsp cinnamon

1/8cup nonfat plain Greek yogurt 4 tbsp

1 tbsp nutmeg

milk (2% fat)

1/4 cup unsweetened almond milk

DIRECTIONS For muffins: Preheat your oven to 350 F (180 C). Add all ingredients into a mixing bowl and, using a spoon,combine into a smooth cake batter. Equally divide the mixture between 10 muffin cases and bake for 15-20 minutes until cooked through. Simple and delicious! For frosting: In a small mixing bowl, combine the casein and the yogurt. Slowly add in the milk until you reach your desired frosting consistency. Once the cupcakes have completely cooled(be patient!), you canpop the frosting on with a spoon. If you're feeling fancy, you can use a piping bag and nozzle! Tip: Go wild with your toppings-this is where you can get creative! I added chia seeds and chopped almonds for an extra crunch. You could use dark chocolate chips, coconut flakes, or even fresh fruit. Get creative and add your own twist!

CHOCOLATE PROTEIN RECIPE

PROTEIN SHAKE INGREDIENTS 3/4 cup unsweetened vanilla almond milk 1 scoop Prestige Labs Chocolate Protein 1/2 cup frozen banana Note 1 1 tablespoon almond butter or peanut butter 1/4 teaspoon vanilla extract Optional 8 ice cubes Blend to desired consistency

CHOCOLATE BROWNIES

INGREDIENTS 1 cup overripe mashed banana or applesauce (for low carb, try these Keto Brownies) 2/3 cup nut butter of choice, or

DIRECTIONS Preheat oven to 325 F. Line an 8×8 pan with parchmentpaper Combine all ingredients in a bowl, stir until completely smooth, and spread into the prepared pan Bake on the center rack 20-25 minutes(20 for super fudgy brownies) – they will be undercooked when you take them out. Let cool, then loosely cover with a paper towel and place in the fridge overnight, during which time they will firm up.

allergy- friendly sub 1/3cup cocoa powder 3 tbsp chocolate protein powder (suchas this one), OR sub additional cocoapowder Prestige Labs Chocolate Protein 1tsp pure vanilla extract 1/4 tsp salt 1/4 cup pure maple syrup,honey, or agave, OR additional banana optional mini chocolate chips, crushed walnuts, etc.

INGREDIENTS 1 cup Creamy Peanut Butter-My

CHOCOLATE BROWNIES

favorite is Skippy Natural Peanut Butter. 1 TBSP Honey 1 Teaspoon VanillaExtract 1 scoop Chocolate Protein Powder 1/2 cup Unsweetened Cocoa Powder- 1/2 cup Ground Flax Seed 1/3 cup Unsweetened Shredded

DIRECTIONS

Coconut Optional- Wheat Germ, or/and Chia Seeds Chopped Dark or

Mix all ingredients together scoop into

Semi-Sweet Chocolateor Chocolate

balls refrigerate in air tight bag.

Chips

INGREDIENTS 2 cup Blanched AlmondFlour 2/3 cup Besti Allulose (or any granulated

PROTEIN MUFFINS

sweetener) 1/2 cup Prestige Labs ChocolateProtein 1 1/2 tsp baking powder 1/4 tsp Sea salt 1/3 cup Coconut oil 1/2 cup Unsweetened almond milk 3 large Eggs 1/2 tsp Vanilla extract 3/4 cup Sugar-free dark chocolate chips

DIRECTIONS Preheat the oven to 350 degreesF (177 degrees C). Line a muffin pans with 12 parchment paper liners or silicone muffin liners. In a large bowl, stir together the almond flour, sweetener, cocoa powder, collagenpeptides, baking powderand sea salt. Stir in the melted coconut oil and almond milk. Whisk in the eggs and vanilla. Fold in the chocolate chipslast. (If you'dlike, you can reserve 1/4 cup of the chocolate chipsto add on top.) Scoop the batterevenly into the muffin cups,filling almost full.If you reserved some chocolate chips in the previous step, sprinkle them on top and press gently into the batter. Bake for about 25 minutes, until the tops are golden and an inserted toothpick comes out clean.

INGREDIENTS 2 cups gluten free rolled oats

NO-BAKE COOKIES

1 scoop Prestige Labs Chocolate Protein 1/2 cup maple syrup, honey or Monk Fruit Syrup* 1 tsp pure vanilla extract 1/4 cup unsweetened vanilla almond milk 1/2 cup all-natural peanut butter 2 tbsp unsweetened cocoa powder 1/3 tsp sea salt

DIRECTIONS In a medium bowl, combine the rolled oats and protein powder.Stir together and give it a mix. In a small saucepan combine the almond milk, peanut butter, syrup, vanilla extract, salt and cocoa powder. Place on stove top over medium-low heat, stirring occasionally. Onceeverything is completely dissolved and combined, pour this mixture over the oats and protein powder. Mixtogether with a spoon until combined. Place the batter in the fridge for 10 minutesto set. This step is a must to get the perfect size cookies. Spoon a dollop of chilled batter onto a parchment paperlined cookie sheet.Form the cookie into desiredshape and size.

HOT COCOA COFFEE

INGREDIENTS (1 cup) freshly brewed hot coffee (1/4 cup) milk (I like regular milk or hazelnut for a dairy-free option) 1 Scoop of Prestige Labs Chocolate Protein 1/2 teaspoon vanilla extract or vanilla bean paste 1 1/2 teaspoons maple syrup, more to taste 1/4 teaspoon unsweetened cocoa powder (optional)

DIRECTIONS

a sprinkleof cinnamon (optional)

Combine all ingredients in a blender (or use an immersion blender with a designated jar) and blend on high speed until all ingredients are combined, the mixture is smooth and frothy. Pour into a mug, add a dash of cinnamon(optional) and enjoy!

CHOCOLATE PUDDING

INGREDIENTS 1 scoop Chocolate Protein 1 Packet Sugar Free Fat Free Chocolate Pudding 1 Packet of Splenda 1/8 tsp of salt 1/8 cup sugar free syrup 1/4 cup

DIRECTIONS

almond milk

In a medium bowl combine the dry ingredients and Wisk togetherwith a fork or small whisker Slowlyadd in the sugar free syrup Add in the almond milk until you get a pudding like consistency, once desired consistency is met - stick in the freezer for 20 minutes

INGREDIENTS

POWER OATS

1 Scoop Chocolate Protein 1 Cup Rolled Oatmeal 1/4 tsp salt ½ teaspoon vanillaextract 2 Splenda packets Dash of cinnamon 2 egg whites Chocolate chips for topping (optional)

DIRECTIONS In a saucepan over high heat, place the rolled oats and salt. Cover with 3 cups of water.Bring to a boil and cook for 3-5 minutes,stirring occasionally, adding ½ cup water as necessary as the mixture thickens. Add the chocolate protein and the vanilla to the saucepan and stir until well combined. Turn the heat down to low. Add the egg whites and whisk immediately and vigorously to get them fully incorporated. (If you go too slow or don’t whisk right away, you’ll get little chunks of egg whites in your oatmeal). The entire mixtureshould slowly take on a lighter color and fluff up a bit as the egg whites become incorporated and cook. Add the Splendaand cinnamon. Stir to combine.Remove from heat and serve immediately, topping with chocolate chips if you want. (peanut butter is great too)

CHOCOLATE CHEESECAKE

INGREDIENTS 1 scoop Chocolate Protein 1 1/2 servingsof FF Cottage Cheese 2 Packets Splenda 1/8 tsp Salt 1 Packet Sugar Free Fat Free Cheesecake Flavored Pudding Mix

DIRECTIONS

1/8 cup almond milk

Put all ingredients into blender or food processor and blend untilall clumps are gone. Pour mixture into bowl and freeze for 20 minutes Top with Sugar Free Syrup or Fruit of Choice.

90 MINUTE MEAL PREP HACK

STEP 1 Don’t put anything awayyet as soon as you get home with groceries!

STEP 2 Preheat oven to 400.

STEP 3 Turn music on (music is a must or a motivating audiobook).

STEP 4 Put week’s poultry and potatoes into a glass baking dishes adding only spices. nothing else.

STEP 5 Put dish into oven.

STEP 6 Once the oven is at 400. Set a timer for 35min for chickenand 70min for potatoes.

STEP 7 Put veggiesinto freezer/fridge.

STEP 8 Put refrigerated items like egg whites away.

STEP 9 Put rice in rice cooker, if you have one. If you do not have one, here are easy instructions

STEP 10 RICE - Put brown rice and water together in a pot with a lid. Use the ratio of 1.5 cups water to 1cup dry rice. If you are making it for the week, just add up your cooked rice portions, 7 days of .5 cups of cooked brown rice would be 3.5 cups of cooked rice. Now take 1/3 that amount, and that will be the uncooked amount you need to put into the pot. set the heat to maximum and bring the rice/water to a boil uncovered. Then bring it down to a simmer until all water is absorbed. Turn off the heat, and let the rice sit in the covered pot for another 10 minutes. EX Take rice out and use a measuring cup to put it into your Tupperware for the week. Use excess to feed starving children or your dog

STEP 11 PASTA - Take water to a boil. use the ratio of 1.5 cups water to 1 cup dry rice. if you are making it for the week, just add up your cooked rice portions

STEP 12 Wash out any Tupperware that need to be washed from the week before.

STEP 13 Place on the counter for when you take meats out.

STEP 14 Take meats out and put them into large Tupperware & put 2 mealsworth for the next day out or make all your meals at once.

STEP 15 Put the other ingredients of meals into prepped meals for next day or just put them all into a single larger container that you then take from daily to make the meals for the next day.

STEP 16 Eat one meal accordingto the plan as a nice reward for your hard work.

RESTAURANT ORDERING SYSTEM

Rule 1 Thereare a few exceptions butvirtually everyrestaurant's menucan bemodiﬁed in orderto ﬁta health lifestyle. Rule 2 You do not HAVE to eat ever. You can always wait until you get home, or back to a hotel. You will not die. Your metabolism will not slow down. Rule 3 "Can you GRILL,BAKE, OR STEAM that?" is the questionyou will ask when orderingfood at any restaurant. Rule 4 For portions, stickwith therough estimate on thetop of your plan usingyour hand.

Do not order off the menu. observe what proteins/carbs/veggies are on the menu, then choose from there.

STEP 1 Pick your protein (These will be your most likelysources) Chicken breast (skinless) Pork tenderloin Jerk chicken 0% Greek yogurt any white fish Egg whites 0% cottage cheese any shellfish 99% lean turkey breast Can you grill, bake, or steam that?

STEP 2 Skip your fat (These will be your most likelysources) we do this because fats on their own are difficult to measure and often are used on top of foods on yourmeals out. Even when asked to put onthe side, eyeballing table spoons etc. Is a surefire way to get in trouble, so just skip it. Can you grill, bake, or steam that?" and be sure to leave out any added oils. OBSERVE THE CARBS ON THE MENU - PICK ANYTHING THAT CAN BE COOKED WITHOUT OIL. IF YOU DO NOT KNOW, ASK!

STEP 3

STEP 4

Pick your carb 1.5 cup mash sweet pot 1 cupcooked whiterice 1.5 cup any berries 1 cup cooked brown rice 1.5 cup mash red potato 3 slicesEzekiel bread 1 cup cooked quinoa 1 cup pasta 1 cup any beans 2/3 cup (dry) rolled oat 1 cupcooked couscous

Pick your veggies Steamed asparagus salad (no dressing, lemon juice, light balsamic) steamed green beans steamed broccoli mixed greens (No dressing) If not a cold-served veggie: "can you grill, bake, or steam that?" and be sure to leave out any oils.

Can you grill, bake, or steam that?" and be sure to leave out any added oils.

STEP 5 Skip dessert, appetizers, & alcohol. People want you there because of who you are… not because of what you drink or eat with them. Tip: if you feel uncomfortable drinking water, simply ask for a seltzer & lime. it has no calories.

What if I go over to a friend's house? Option 1: plan ahead by eating beforehand and only lightly eating while you are there sticking to grilled meats. Serve yourself. Option 2: let them know ahead of time that you are happy to bring some meat over to cook with t and some vegetables. you can cook together, and bringing food makes you a generous, nondemanding friend.

TRAVELING ON TRACK

Remember, while you’re traveling/eating out it’s important to keep your goals in the forefront of your mind. This is a lifestyle and each new experience where you are challenged with figuring out how to keep your momentum while moving toward your goals is a chance to learn and grow! Take advantage of the opportunity.

PLAN IN ADVANCE PLAN IN ADVANCE

ASK YOUR HOTEL FOR A REFRIGERATOR

Account for what a day of eating may look like ahead of time. Choose a mix of foods that you are able to bring yourself, as well as some you may be eyeballing while out to eat or in a social setting.

They must provide you with this if you explain you have a medication that requires refrigeration, this way you can keep leftovers in there, or go to a local grocery store and grab some fresh fruit/veggies.

IF YOU REALLY WANT TO AVOID COSTS/ EATING OUT, INVEST IN A SMALL GEORGE FOREMAN

I have done this before and brought it to a hotel. With this and a fridge you can essentially make fresh proteins on demand! You can cook eggs, chicken, fish, you name it. Get creative!

OPTION 1

OPTION 2

If you eat out at a restaurant LOOK UP NUTRITIONAL INFORMATION before ordering, then decide if you should eat whole, half, third, or what not. If the restaurant does not offer nutritional information, look up on MyFitnessPal a more common restaurant that has a similar dish! No it will not be 100% accurate, but that’s not going to make a difference in the long run, remember…

Get comfortable being the person who asks for a specific order. Almost any restaurant will provide you with nonsautéed,baked options at your request. Simple meat with vegetables and a side salad is incredibly easy to request anywhere. Stop letting yourself convince you it’s rude to be ‘picky’ – you deserve an enjoyableexperience eating out without anxiety!

EASY PACKABLE FOODS FOR TRAVEL/ON-THE-GO

STAY HYDRATED Drink more water than you think you need, carran empty bottle with you on all flights and wherever you go, often when people travel they feel unusual hunger due to actually being dehydrated!ESPECIALLY if you’re drinking more alcohol than usual – it is vital that you still drink your water, as well as EAT. {{PRO TIP: Bring an empty canister with you through airport security and fill it up before your flight!}}

TRAVEL TRICKS

Look up hotels in the area before you book to see which have kitchens. If you can, get one of these.

If it is unclear on their website, call to ask of a hotel has a microwave and/or fridge in the room.

If a hotel does not usually have a fridge in the room, it can sometimes be added.

Alternatively, if a hotel does not have a fridge you can purchase aninexpensive

If a hotel does not have a microwave in the room you can usually ask the kitchen to use theirs.

Also look online prior to arrival to determine whether a hotel has a gym that meets your needs. If you’re unsure, call or email to ask.

Before you book, also look online to determine the locations of the closest grocery stores (and a gym if this is needed outside of your hotel).

If driving, pack foods in a cooler and bring with you. You can load them into the hotel fridge upon arrival.

If flying, precook meats in advance and freeze them. Or freeze whole meals (meat and carbs) in Ziploc backs and pack. Some report items staying frozen for up to 15 hours. Doing this negates the need for ice packs.

Ice packs, if thawed so they contain liquid, will often need to be thrown out by security.

Pack a cooler with you to take as carry-on so you can eat on the plane.

Bring Tupperware with you and wash it in hotel sink upon arrival.

Styrofoam cooler locally on arrival and keep it cold using ice from the hotel ice machine.

Purchase Ziploc steam bags. Good for cooking vegetables in the microwave.

If you don’t want to bring a lot of food, you can ship it ahead of you to meet you at the hotel.

If you have a kitchen, get grocery store/butcher to cut meat into proper portions.

Most hotels have oatmeal and fruit as standard items at breakfast. Add eggs or a protein shake and you’re good to go. (Obviously depending on what you actually have on your plan)

When you arrive in town (or even before) call Applebee’s, Chili’s,Outback or similar. They will cook chicken breast and/or other meats and sell as a party platter. Often you can add some broccoli and orders of baked potatoes. Typically packaged in foil containers that can be stored in hotel fridge.

TEMPLATES

ULTIMATE GROCERY HELPER 1.25 PROTEIN

FAT

CARB

VEGGIE

(palm)

(thumb)

(fist)

(fist) -3lbs Any Veggies Except-

☐🐓 2LBS Chicken Breast (skinless) ☐🐃 2LBS Bison Burger ☐🦌 2LBS Venison ☐🦃 2LBS 99% Lean Turkey Breast ☐🐷 2LBS Pork Tenderloin ☐🍔 2LBS 96/4 Ground Beef ☐🐟 2LBS Any White Fish ☐🍳 1 24oz Carton Cup Egg Whites ☐🥚 2 Dozen Eggs ☐🧀 24oz 0% Cottage Cheese ☐🥣 24oz 0% Greek Yogurt ☐🏺 1 Tub Protein Powder ☐🥫 7 Cans Tuna

☐🥜 1 Jar Peanut Butter ☐🌰 1 Jar Almond Butter ☐🥥 1 Jar Coconut Oil ☐🐮 2 Sticks Grassfed Butter ☐🍾 1 Bottle Olive Oil ☐🥑 3 Medium Avocado ☐🥜 1 bag/container any Tree Nuts -No peanuts or cashews ☐🏺 1 Bottle Cooking Oil* 🚫No vegetable oil 🚫No canola oil

☐🍠 1 Bag Sweet Potato ☐🥔 Bag Red Potato ☐🥫 2 Cans Beans 🍚 1 Bag Rice (white or brown) 🍞 1 Loaf Ezekiel Bread 🌾 Container Rolled Oats 🍝 1 Bag Baked Potato 🍚 1 Bag Quinoa 🍎 4 Pieces of Fruit 🍓 1 lb Berries

🚫Peas🥒 🚫Carrots🥕 🚫Corn🌽 🚫Squash🍐 🚫Zucchini🥒 🚫Eggplant🍆 🚫Pumpkin🎃 🚫Beets🍑 Examples: ☐ Asparagus ☐ Broccoli ☐ Spinach ☐ Cauliflower ☐ Brussels Sprouts ☐ Cabbage ☐ Romaine Lettuce ☐ Greens ☐ Kale

STEP 1: INSERT THE MEAL PLAN YOU MADE HERE

BREAKFAST

LUNCH

DINNER

PROTEIN:__________________

CARB:_____________________

FAT:_______________________

VEGGIE:___________________

STEP 2: DON’T FORGET YOUR PROTEIN IN BETWEEN MEALS STEP 3: CHECK OFF ANY OPTIONAL FLAVOR ENHANCERS AND BEVERAGES YOU LIKE BELOW ☐ Mustard ☐ Soy Sauce ☐ Any Dry Spices ☐ Any Dry Rubs for Meat ☐ Lemon Juice ☐ Balsamic Vinegar ☐ Salt/Pepper ☐ Stevia/Splenda ☐ Any Hot Sauces

☐ Water (1oz for every 2lbs of body weight) ☐ Black Coffee ☐ Sugar Free Green Tea ☐ Sugar Free Iced Tea ☐ Crystal Light ☐ Mio Flavored Water

IF IT IS NOT ON THE LIST YOU CANNOT HAVE IT FOR THE 6 WEEKS. NOTE: *Eliminate BEFORE you moderate (that will come next)* If it is not on the list, it’s by design!

AS LONG AS IT HAS ZERO CALORIES YOU CAN HAVE AS MUCH AS YOU WANT EVEN IF IT IS NOT ON THE LIST

6 WEEK CHALLENGE – NUTRITION GUIDE 1.75 Name Start:

BF%:

Weight:

PROTEIN

FAT

CARB

VEGGIE

(palm)

(thumb)

(fist)

🐓 6oz Chicken Breast (skinless) 🐃 6oz Bison Burger 🦌 6oz Venison 🦃 6oz 99% Lean Turkey Breast 🐷 6oz Pork Tenderloin 🍔 6oz 96/4 Ground Beef 🐟 6oz Any White Fish 🍳 1.25 Cup Egg Whites 🥚 6 Egg Whites 🧀 1.5 Cup 0% Cottage Cheese 🥣 1.5 Cup 0% Greek Yogurt 🏺 1.5 Scoops Protein Powder 🥫 1.5 Can Tuna

🥜 2 TB Peanut Butter 🌰 2 TB Almond Butter 🥥 1.5 TB Coconut Oil 🐮 2 TB Grassfed Butter 🍾 1.5 TB Olive Oil 🥑 ½ of Medium Avocado 🥜 ¼ Cup any Nuts 🏺 1.5 TB Cooking Oil*

🍠 3/4 Cup Sweet Potato 🥔 3/4 Cup Red Potato 🥫 Cup Bean/Legumes 🍚 1/2 Cup Cooked Rice (white or brown) 🍞 1.5 Slices Ezekiel Bread 🌾 1/2 Cup (dry) Rolled Oats 🥔 1 Small Baked Potato 🍚 1/2 Cup Cooked Quinoa 🍎 1/2 Piece Fruit 🍓 3/4 Cup Berries

☕ 1 Cup of any Veggies Except:

*No vegetable oil *No canola oil

🥒 Peas 🥕 Carrots 🌽 Corn 🍐 Squash 🥒 Zucchini 🍆 Eggplant 🎃 Pumpkin 🍑 Beets 🥗 Stick with Green and Leafy Vegetables 🥦

**Measure Proteins RAW

**MEAL PRIOR TO WORKOUT SHOULD BE FINISHED 2HRS BEFOREHAND** 1

Breakfast 1

Sample

Lunch Shake #1

>20g Protein <1g Sugar

Sample

Dinner Shake #2

>20g Protein <1g Sugar

Sample

1 Pro: 6 Egg Whites

1 Pro: 6oz Chicken Breast

1 Pro: 6oz Tilapia

1 Veg: 1 Cup Spinich

1 Veg: 1 Cup Broccoli

1 Veg: 1 Cup Asparagus

1 Carb: ½ Apple

1 Carb: ½ Cup Rice

1 Fat: 3/4 TB Olive Oil

ULTIMATE GROCERY HELPER 1.75 PROTEIN

FAT

CARB

VEGGIE

(palm)

(thumb)

(fist)

(fist) -3lbs Any Veggies Except-

☐🐓 3LBS Chicken Breast (skinless) ☐🐃 3LBS Bison Burger ☐🦌 3LBS Venison ☐🦃 3LBS 99% Lean Turkey Breast ☐🐷 3LBS Pork Tenderloin ☐🍔 3LBS 96/4 Ground Beef ☐🐟 3LBS Any White Fish ☐🍳 1 24oz Carton Cup Egg Whites ☐🥚 2 Dozen Eggs ☐🧀 24oz 0% Cottage Cheese ☐🥣 24oz 0% Greek Yogurt ☐🏺 1 Tub Protein Powder ☐🥫 10 Cans Tuna

☐🥜 1 Jar Peanut Butter ☐🌰 1 Jar Almond Butter ☐🥥 1 Jar Coconut Oil ☐🐮 3 Sticks Grassfed Butter ☐🍾 1 Bottle Olive Oil ☐🥑 4 Medium Avocado ☐🥜 1 bag/container any Tree Nuts -No peanuts or cashews ☐🏺 1 Bottle Cooking Oil* 🚫No vegetable oil 🚫No canola oil

STEP 1: INSERT THE MEAL PLAN YOU MADE HERE

BREAKFAST

LUNCH

DINNER

PROTEIN:__________________

CARB:_____________________

FAT:_______________________

VEGGIE:___________________

☐ Water (1oz for every 2lbs of body weight) ☐ Black Coffee ☐ Sugar Free Green Tea ☐ Sugar Free Iced Tea ☐ Crystal Light ☐ Mio Flavored Water

IF IT IS NOT ON THE LIST YOU CANNOT HAVE IT FOR THE 6 WEEKS. NOTE: *Eliminate BEFORE you moderate (that will come next)* If it is not on the list, it’s by design!

AS LONG AS IT HAS ZERO CALORIES YOU CAN HAVE AS MUCH AS YOU WANT EVEN IF IT IS NOT ON THE LIST

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

Six Week Challenge

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

Six Week Challenge

Lunch

Dinner

Shake

Water

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Dinner

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Water

Wednesday

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Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

Six Week Challenge

Lunch

Dinner

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Water

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Dinner

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Water

Wednesday

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Tuesday

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Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

Six Week Challenge

Lunch

Dinner

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Water

Breakfast

Lunch

Dinner

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Water

Wednesday

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Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

Six Week Challenge

Lunch

Dinner

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Water

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Dinner

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Water

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Week # _____ _____ _____

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Daily Meal Plan Goal

Sunday

Six Week Challenge

6 WEEK CHALLENGE – NUTRITION GUIDE 2.75 Name Start:

BF%:

Weight:

PROTEIN

FAT

CARB

VEGGIE

(palm)

(thumb)

(fist)

🐓 9oz Chicken Breast (skinless) 🐃 9oz Bison Burger 🦌 9oz Venison 🦃 9oz 99% Lean Turkey Breast 🐷 9oz Pork Tenderloin 🍔 9oz 96/4 Ground Beef 🐟 9oz Any White Fish 🍳 2 Cup Egg Whites 🥚 9 Egg Whites 🧀 2.25 Cup 0% Cottage Cheese 🥣 2.25 Cup 0% Greek Yogurt 🏺 2.25 Scoops Protein Powder 🥫 2.25 Can Tuna

🥜 3 TB Peanut Butter 🌰 3 TB Almond Butter 🥥 2.25 TB Coconut Oil 🐮 3 TB Grassfed Butter 🍾 2.25 TB Olive Oil 🥑 3/4 of Medium Avocado 🥜 1/3Cup any Nuts 🏺 2.25 TB Cooking Oil*

🍠 2.25 Cup Sweet Potato 🥔 2.25 Cup Red Potato 🥫 1.5 Cup Bean/Legumes 🍚 1.5 Cup Cooked Rice (white or brown) 🍞 4.5 Slices Ezekiel Bread 🌾 1 Cup (dry) Rolled Oats 🥔 2 Baked Potato 🍚 1.5 Cup Cooked Quinoa 🍎 1.5 Piece Fruit 🍓 2.25 Cup Berries

☕ 1 Cup of any Veggies Except:

*No vegetable oil *No canola oil

🥒 Peas 🥕 Carrots 🌽 Corn 🍐 Squash 🥒 Zucchini 🍆 Eggplant 🎃 Pumpkin 🍑 Beets 🥗 Stick with Green and Leafy Vegetables 🥦

**Measure Proteins RAW

**MEAL PRIOR TO WORKOUT SHOULD BE FINISHED 2HRS BEFOREHAND** 1

Breakfast 1

Sample

Lunch Shake #1

>20g Protein <1g Sugar

Sample

Dinner Shake #2

>20g Protein <1g Sugar

Sample

1 Pro: 9 Egg Whites

1 Pro: 9oz Chicken Breast

1 Pro: 9oz Tilapia

1 Veg: 1 Cup Spinich

1 Veg: 1 Cup Broccoli

1 Veg: 1 Cup Asparagus

1 Carb: 1½ Apple

1 Carb: 1½ Cup Rice

1 Fat: 2.25 TB Olive Oil

ULTIMATE GROCERY HELPER 2.75 PROTEIN

FAT

CARB

VEGGIE

(palm)

(thumb)

(fist)

☐🐓 4LBS Chicken Breast (skinless) ☐🐃 4LBS Bison Burger ☐🦌 4LBS Venison ☐🦃 4LBS 99% Lean Turkey Breast ☐🐷 4LBS Pork Tenderloin ☐🍔 4LBS 96/4 Ground Beef ☐🐟 4LBS Any White Fish ☐🍳 2 24oz Carton Cup Egg Whites ☐🥚 3 Dozen Eggs ☐🧀 36oz 0% Cottage Cheese ☐🥣 36oz 0% Greek Yogurt ☐🏺 1 Tub Protein Powder ☐🥫 15 Cans Tuna

☐🥜 1 Jar Peanut Butter ☐🌰 1 Jar Almond Butter ☐🥥 1 Jar Coconut Oil ☐🐮 4 Sticks Grassfed Butter ☐🍾 1 Bottle Olive Oil ☐🥑 6 Medium Avocado ☐🥜 1 bag/container any Tree Nuts -No peanuts or cashews ☐🏺 1 Bottle Cooking Oil* 🚫No vegetable oil 🚫No canola oil

☐🍠 1 Bag Sweet Potato ☐🥔 Bag Red Potato ☐🥫 5 Cans Beans 🍚 1 Bag Rice (white or brown) 🍞 2 Loaf Ezekiel Bread 🌾 Container Rolled Oats 🍝 1 Bag Baked Potato 🍚 1 Bag Quinoa 🍎 10 Pieces of Fruit 🍓 2lb Berries

-4lbs Any Veggies Except🚫Peas🥒 🚫Carrots🥕 🚫Corn🌽 🚫Squash🍐 🚫Zucchini🥒 🚫Eggplant🍆 🚫Pumpkin🎃 🚫Beets🍑 Examples: ☐ Asparagus ☐ Broccoli ☐ Spinach ☐ Cauliflower ☐ Brussels Sprouts ☐ Cabbage ☐ Romaine Lettuce ☐ Greens ☐ Kale

STEP 1: INSERT THE MEAL PLAN YOU MADE HERE

BREAKFAST

LUNCH

DINNER

PROTEIN:__________________

CARB:_____________________

FAT:_______________________

VEGGIE:___________________

☐ Water (1oz for every 2lbs of body weight) ☐ Black Coffee ☐ Sugar Free Green Tea ☐ Sugar Free Iced Tea ☐ Crystal Light ☐ Mio Flavored Water

IF IT IS NOT ON THE LIST YOU CANNOT HAVE IT FOR THE 6 WEEKS. NOTE: *Eliminate BEFORE you moderate (that will come next)* If it is not on the list, it’s by design!

AS LONG AS IT HAS ZERO CALORIES YOU CAN HAVE AS MUCH AS YOU WANT EVEN IF IT IS NOT ON THE LIST

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

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Dinner

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Water

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Lunch

Dinner

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Water

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Dinner

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Water

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Lunch

Dinner

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Water

Breakfast

Lunch

Dinner

Shake

Water

Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

Six Week Challenge

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

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Water

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Dinner

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Water

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Dinner

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Water

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Lunch

Dinner

Shake

Water

Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

Six Week Challenge

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

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Water

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Dinner

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Lunch

Dinner

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Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

Six Week Challenge

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

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Water

Breakfast

Lunch

Dinner

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Water

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Dinner

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Dinner

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Water

Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

Six Week Challenge

10 Ice packs, if thawed so they contain liquid, will often need to be thrown out by security.

Pack a cooler with you to take as carry-on so you can eat on the plane.

Purchase Ziploc steam bags. Good for cooking vegetables in the microwave.

12 Bring Tupperware with you and wash it in hotel sink upon arrival

If you don’t want to bring a lot of food, you can ship it ahead of you to meet you at the hotel.

14 15

Most hotels have oatmeal and fruit as standard items at breakfast. Add eggs or a protein shake and you’re good to go. (Obviously depending on what you actually have on your plan)

If you have a kitchen, get grocery store/butcher to cut meat into proper portions.

Habit Forming Cheat-Sheet Directions Choose 1 habit at a time for the designated time period to focus on.

Start small.

What are triggers?

Commit to 42 days of putting effort forth to build this habit.

Fill one of these sheets out for each habit you are looking to build/change.

What are rewards?

A behavior you already do habitually that you can connect your habit to. Maybe your new habit is to walk 10 minutes a day, attach this to brushing your teeth. Meaning, you make it a habit to walk 10 minutes everyday before you brush your teeth.

Though the habit in itself is a reward, every time you complete it do something that will give you short-term satisfaction. Maybe you play a song, watch a funny video, or say something to yourself out loud.

Habit Forming

REDESIGN YOUR HABITS, REBUILD YOUR LIFE HABIT:

TIME:

DAYS COMPLETED (CHECK OFF AS YOU GO)

01 02 03 04 05 06 07 08 09 10

11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Triggers

(WHEN THIS HAPPENS, I WILL COMPLETE MY HABIT)

Rewards

(EVERY TIME I COMPLETE THIS HABIT I WILL DO THIS)

What’s My Why? What will it cost me if I don’t form this habit?

#Wins

When you don’t feel like it….

(EVERYTIME YOU DO SOMETHING TO REINFORCE YOUR HABIT WRITE IT DOWN)

(TRIGGER EMOTION THROUGH THESE REINFORCERS!)

Lunch

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Dinner

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Lunch

Dinner

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Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

FITNESS Challenge

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

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Water

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Dinner

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Lunch

Dinner

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Water

Breakfast

Lunch

Dinner

Shake

Water

Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

FITNESS Challenge

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

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Water

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Lunch

Dinner

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Water

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Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

FITNESS Challenge

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

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Lunch

Dinner

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Water

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Lunch

Dinner

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Water

Breakfast

Lunch

Dinner

Shake

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Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

FITNESS Challenge

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

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Lunch

Dinner

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Water

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Lunch

Dinner

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Water

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Lunch

Dinner

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Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

FITNESS Challenge

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Wednesday

Breakfast

Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

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Water

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Lunch

Dinner

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Water

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Lunch

Dinner

Shake

Water

Breakfast

Lunch

Dinner

Shake

Water

Friday

Tuesday

Monday

Breakfast

Thursday

Week # _____ _____ _____

Saturday

Daily Meal Plan Goal

Sunday

FITNESS Challenge

Habit Forming Cheat-Sheet Directions Choose 1 habit at a time for the designated time period to focus on.

Start small.

What are triggers?

Commit to 42 days of putting effort forth to build this habit.

Fill one of these sheets out for each habit you are looking to build/change.

What are rewards?

Habit Forming

REDESIGN YOUR HABITS, REBUILD YOUR LIFE HABIT:

TIME:

DAYS COMPLETED (CHECK OFF AS YOU GO)

01 02 03 04 05 06 07 08 09 10

11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Triggers

(WHEN THIS HAPPENS, I WILL COMPLETE MY HABIT)

Rewards

(EVERY TIME I COMPLETE THIS HABIT I WILL DO THIS)

What’s My Why? What will it cost me if I don’t form this habit?

#Wins

When you don’t feel like it….

(EVERYTIME YOU DO SOMETHING TO REINFORCE YOUR HABIT WRITE IT DOWN)

(TRIGGER EMOTION THROUGH THESE REINFORCERS!)