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Because the Advanced Plan is based on a strict calorie-reduced diet which focuses heavily on using meal replacement drink mixes (SlimStyles® Meal Replacement Drink Mix) for 2 out of the 3 main meals of the day, this program is intense. The Advanced Plan is the most efficient way to lose weight, but it may be too intense for some dieters.

If you find the program to be a little too daunting, you can occasionally add PGX® to every healthy, balanced meal instead of drinking the meal replacement shakes. If that’s still too strict, please consider following the PGX® Program Basic Plan instead.

Heads Up:The Advanced Plan is Serious

If you haven’t already, sign up for the PGX® Program™ online at PGX.com to receive guidance, tips, and helpful questionnaires in your email inbox.

If you find you absolutely need a snack after dinner, use one of the daily snack recipes as a guide to help keep you on track.

Quick tips

After taking PGX® always drink an extra glass of water.

(12-16oz or 375-500ml)

Start slowly and work your way up to the full amount of PGX®. If you feel discomfort, reduce the amount slightly.

It may take up to 2 weeks for your body to become fully

used to taking PGX.®

PGX absorbs water, which means it doesn’t “dissolve”

as you might expect. Mix it in a smoothie or take with moist food such as yogurt or soup.

If you take medications, it works best to take those 1 hour before or 2-3 hours

after taking PGX.® Be sure to consult your physiciain.

Slow weight loss is healthy weight loss! And in many cases, reducing size and improving health is more

important than losing weight.usen20140228a

ADVANCED PLAN START CHART

Your step-by-step guide to getting started with the PGX® Program™

Day 5� Breakfast: PGX Meal Replacement Drink

with an extra glass of water

� Snack: PGX Satisfast Shake OR 1 orange or pear, 1 tbsp raw nuts or seeds

� Lunch: PGX Meal Replacement Drink with an extra glass of water

� Snack: PGX Satisfast Shake OR Non-starch veggies with 2-3 tbsp hummus

� Dinner: Dinner out at a restaurant where the nutritional info is listed. Meal up to 500 calories. OR Frozen Meal** with 2½-5 g PGX. Up to 380 calories plus extra veggies

� Take 7,000 Steps

� 10 minutes of cardio exercise

Day 1� Take a Before photo!

� Breakfast: PGX Meal Replacement Drink with an extra glass of water

� Snack: PGX Satisfast Shake OR 1 apple or orange, 1 tbsp raw nuts or seeds



� Dinner 1: Chicken and Vegetables*







� Snack: PGX Satisfast Shake OR ½ cup plain 0-2% low-fat Greek yogurt,1 tbsp chia seeds

� Dinner 3: Veggie Stir-fry*








� Dinner 1: Chicken and Vegetables*





� Snack: PGX Satisfast Shake OR 1 apple or pear, 1 tbsp raw nuts or seeds



� Dinner 4: Steak with Pasta*








� Dinner 2: Baked Salmon with Quinoa*











*Recipes for Dinners can be found in the appendix of this document or online at pgx.com/recipes. ** Make sure frozen meals are limited to 380 calories. Be sure to add extra veggies to round out the meal to 500 calories total.

Week 1 TotalsHow many steps did you take?

How many daysdid you do cardio?

How do you feel?

ADVANCED PLAN START CHARTADVANCED PLAN START CHART Page 1WEEK 1

½ scoop of granules3-4 capsules

1 stick pack of granules1 scoop of Satisfast

TIP: Start using a pedometer to help count how many steps you’re taking.

To get 2.5 g of PGX® choose one of these options: TIP: Make sure you’re getting at least the daily recommended intake of fiber. Taking PGX® will certainly help you get there.

TIP: If you take medications, it works best to take those 1 hour before or 2-3 hours after taking PGX.

TIP: The PGX® Program is a sensible approach to healthy weight loss.

TIP: Get exercise, but don’t overdo it. By over-exerting yourself, you’re more likely to have food cravings.

TIP: This is about you. Don’t compare yourself with anyone else. Just concentrate on who you are.



� Snack: PGX Satisfast Shake OR 1 cup of grapes, 1 skim milk mozzarella stick (string cheese)





� At least 15 minutes of cardio exercise






� Dinner 5: Chickpea Salad*





� Snack: PGX Satisfast Shake OR 1 small can of tuna (85g), 1 piece of whole wheat crisp bread


� Snack: PGX Satisfast Shake OR Hard boiled egg, 1 small fruit (such as an orange or apple)

� Dinner 7: Cod Fillet with Quinoa*
















� Dinner 8: Pasta with Tuna*








� Dinner 6: Pork Loin with Brussels Sprouts*








� Dinner 6: Pork Loin withBrussels Sprouts*



Week 2 Totals



How many steps did you take?


How do you feel?

TIP: A primary benefit of PGX is creating a feeling of fullness and satisfaction with less food.

TIP: Recognize that in order for things to change, you must change. Only you can make this happen.

TIP: How’s your sleep? Not enough or poor sleep can make you have more food cravings during the day. Work on getting better sleep.

TIP: When developing new healthy habits be patient and persistent. Change takes practice, practice, practice.

TIP: Taming your appetite and retraining your mind is an essential first step toward healthier eating.

TIP: Gratitude journal: a simple way to relieve stress, helps keep things in perspective & you positive. Write 5 things you're grateful for today.

TIP: Are you a fast eater? Try to be much more mindful by sitting at the table, focusing and savouring every bite and chewing thoroughly.



� Snack: PGX Satisfast Shake OR 1 piece of fruit (such as an apple or orange) and 1 tbsp nuts or seeds


� Snack: PGX Satisfast Shake OR 1-2 pieces whole wheat crisp bread with 2 tbsp hummus or bean dip topped with tomato or cucumber






� Snack: PGX Satisfast Shake OR ½ cup plain 0-2% low-fat Greek yogurt with 1 tbsp nuts or seeds


� Snack: PGX Satisfast Shake OR 1-2 pieces whole wheat crisp bread with 2 tbsp hummus or bean dip

� Dinner 9: Beef Sir-fry*







� Snack: PGX Satisfast Shake OR Non-starch vegetables with 2-3 tbsp hummus or bean dip

� Dinner 11: Scrambled Eggs with Tortilla*





� Snack: PGX Satisfast Shake OR ½ cup 0-2% Greek yogurt with 1 tbsp nuts or seeds



� Dinner 9: Beef Sir-fry*





� Snack: PGX Satisfast Shake OR 1 whole wheat tortilla rolled up with 1 tbsp nut butter


� Snack: PGX Satisfast Shake OR 1 piece of fruit (such as an apple or orange) and skim milk mozzarella stick

� Dinner 12: Baked Salmon with Broccoli*








� Dinner 10: Turkey Meatballs with Pasta*











Week 3 Totals


TIP: Here's your friendly reminder to meal plan and take a look at your workout schedule for the week. Planning leads to success.

TIP: Don't forget to give yourself a pat on the back for what you achieved this week. It's important to recognize & celebrate progress!

TIP: PGX® doesn’t dissolve in water – it absorbs water, which is one of its key benefits.

TIP: Eating protein throughout the day helps preserve your muscle while you are losing weight.

TIP: Mindful practices such as yoga & meditation decrease stress, which improves both our mental & physical well being.

TIP: Meal planning takes practice! Study your weekly menu, what you plan to eat and then shop. Review what went well, what didn't and why.

TIP: Skipping meals does not lead to weight loss, only a slower metabolism and poor eating decisions later in the day.




How do you feel?



� Snack: PGX Satisfast Shake OR 1 piece of fruit (such as an apple or orange) and 1 skim milk mozzarella stick


� Snack: PGX Satisfast Shake OR Hard-boiled egg, 1 slice sprouted grain bread








� Snack: PGX Satisfast Shake OR Hard-boiled egg, 1 slice sprouted grain bread, 1 tbsp chia seeds

� Dinner 13: Vegetable and Lentil Soup*







� Snack: PGX Satisfast Shake OR ¼ cup low fat ricotta cheese, 2 pieces of whole wheat crisp bread, slices of tomato or cucumber

� Dinner 15: Chicken Stir-fry with Vegetables*
















� Dinner 16: Baked Salmon with Vegetables*








� Dinner 14: Pork Loin with Beets*











Week 4 Totals


TIP: Heading out to a restaurant? Check out the menu on the website to plan ahead. Look it over to customize your order for a healthier dish.

TIP: How many fruits go into a glass of juice? Would you eat that many fruit in one sitting? Pick fruit over juice, less sugar, more fiber.

TIP: Mise en place, being prepared, is a chef's secret to save time. Take 1 hr/ week to prep food for fast easy cooking during the week.

TIP: Most people with weight problems tend to skip meals and many eat most of their calories in the evening.

TIP: If you don’t eat a nutritional meal, you are prone to eat high calorie snacks that don’t satisfy you, but really pack on the weight.

TIP: Never allow yourself get more than just a bit hungry, ever. Hunger is your worst enemy when you are struggling with your weight.

TIP: Take PGX® capsules 10-15 minutes before meals to increase the effects of feeling full.




How do you feel?





� Snack: PGX Satisfast Shake OR Hard-boiled egg, 1 slice whole wheat crisp bread






� Snack: PGX Satisfast Shake OR ½ cup plain 0-2% low-fat Greek yogurt with ½ cup fresh or frozen fruit


� Snack: PGX Satisfast Shake OR Hard-boiled egg, 1 piece whole wheat crisp bread

� Dinner 17: Veggie Burger with Tortilla*







� Snack: PGX Satisfast Shake OR 1 rolled up whole wheat tortilla with 1 tbsp nut butter

� Dinner 19: Scrambled Eggs with Vegetables*
















� Dinner 20: Chicken with Pasta*








� Dinner 18: Shrimp Stir-fry*











Week 5 Totals


TIP: When you skip meals your appetite will eventually increase significantly, making it difficult to stick to a healthy diet.

TIP: If you can learn to consistently tame your appetite, you may find yourself winning your battles with weight once and for all.

TIP: Eat a good amount of protein every day. It creates a sense of satisfaction and is the most important appetite-controlling nutrient.

TIP: By eating enough protein for breakfast, your appetite knows you are not starving, so it stays in better balance for the rest of the day.

TIP: The PGX Program will help you rethink your portions and introduce you to simple healthy and delicious snacks and meals.

TIP: Eating protein throughout the day helps preserve your muscle while you are losing weight.

TIP: Change is hard. Keep focused on your personal goal. Start slowly and don’t overdo it.




How do you feel?



� Snack: PGX Satisfast Shake OR 1 apple dipped into 1 tbsp nut butter






Day 36� Take a photo!





� Dinner 21: Veggie Tofu Stir-fry*








� Dinner 23: Meatballs, Vegetables and Pasta*







� Snack: PGX Satisfast Shake OR ¼ cub low fat ricotta cheese, 2 pieces of whole wheat crisp bread, slices of tomato or cucumber









� Dinner 24: Lentil Soup and Salad*








� Dinner 22: Snapper with Vegetables*











Week 6 Totals


TIP: Slowing down and learning to savor every mouthful of food is a critical eating strategy if you want to feel fuller on less food.

TIP: When you begin eating, it takes about 20 minutes for the brain to start to register how much food you’ve eaten.

TIP: PGX teaches you how to eat in a way that promotes a comfortable feeling of satiety even when you are cutting back on your food intake.

TIP: Get Active for Life. For serious weight loss, the best exercise for most people should be regular and consistent.

TIP: Voicing your healthy choices to your family is important to make change easier because they can help you achieve your goal or not.

TIP: Stop Riding the Blood Sugar Roller Coaster. Taking PGX with meals is an effective way to get off the blood sugar roller coaster.

TIP: Control Your Portions and Eat More Mindfully. “THINK BEFORE YOU SWALLOW” if you want long term control over your weight.




How do you feel?



� Snack: PGX Satisfast Shake OR 1 orange or pear, 1 tbsp raw nuts or seeds


� Snack: PGX Satisfast Shake OR Non-starch vegetables with 2-3 tbsp hummus









� Dinner 1: Baked Chicken and Vegeta-bles*





� Snack: PGX Satisfast Shake OR 1 orange or apple, 1 tbsp raw nuts or seeds


� Snack: PGX Satisfast Shake OR ½ cup plain 0-2% low-fat Greek yogurt, 1 tbsp chia seeds

� Dinner 3: Veggie Stir-fry*








� Dinner 1: Baked Chicken and Vegetables*




with tan extra glass of water




� Dinner 4: Steak with Pasta*



















Week 7 Totals


TIP: Protein boosts your metabolism better than any other nutrient during weight loss. More of it is burned as heat than anything else you can eat.

TIP: Don't be a victim of portion distortion! Control your food portions and consumption by changing your environment and mindfulness.

TIP: With a “clean-your-plate” or “don't-spoil-your-appetite" mentality it's easy to overeat even when following a healthy diet.

TIP: At times our eyes are bigger than our stomach, and unfortunately our stomach can't count calories.

TIP: Some times if you've tried, tried, and tried again & don't succeed, make a plan to deal with barrier(s) or set a new more achievable goal!

TIP: Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.

TIP: PGX fibre turns fast-digesting carbs into slow-digesting carbs, lowering the glycemic index up to 60%.




How do you feel?



















� Snack: PGX Satisfast Shake OR 1 small can of tuna (85 g), 1 piece of whole wheat crisp bread


� Snack: PGX Satisfast Shake OR Hard-boiled egg, 1 small fruit (such as an orange or apple)

� Dinner 7: Cod Fillet with Quinoa*
















� Dinner 8: Pasta with Tuna*



















Week 8 Totals


TIP: Are you a fast eater? Try to be much more mindful by sitting at the table, focusing & savouring every bite & chewing thoroughly.

TIP: Take baby steps towards change, because success, no matter how small, builds confidence & motivation.

TIP: Still hungry? Going for seconds? It takes 20 mins for the brain to know the stomach is full.

TIP: Going on a road trip? Keep a cooler in your car packed with healthy food to help avoid fast food drive-thru or gas station snacks.

TIP: When you take time for yourself, your whole family will benefit, you'll have more capacity to give and to receive.

TIP: Goal-setting is a great way to get and stay more physically active. It helps you stay focused and on track, allowing you to measure success.

TIP: Try and make a healthy habit by making special requests when eating out.




How do you feel?





� Snack: PGX Satisfast Shake OR 1-2 pieces whole wheat crisp bread with 2 tbsp hummus or bean dip topped with tomato or cucumber









� Dinner 9: Beef Stir-fry*








� Dinner 11: Scrambled Eggs with Tortilla*








� Dinner 9: Beef Stir-fry*







� Snack: PGX Satisfast Shake OR 1 piece of fruit (such as an apple or orange) and skim milk mozzarella stick

� Dinner 12: Baked Salmon with Broccoli*



















Week 9 Totals


TIP: If you want to get control of your weight, you need to make your eating decisions with the sensible, goal focused part of your brain.

TIP: Healthy eating is about moderation, not deprivation.

TIP: Mingle instead of munch. Food is often the focal point of social gatherings, so indulge more in good conversation instead of food.

TIP: For physical activity, remember: Some is good. More is better. Everything counts!

TIP: When developing new healthy behaviours be patient and persistent. Change takes practice, practice, practice.

TIP: Don't forget to give yourself a pat on the back for what you achieved. It's important to recognize and celebrate success!

TIP: As you work towards your healthy goal, be aware of barriers that arise, so you can come up with a plan to overcome them.




How do you feel?






















� Dinner 15: Chicken Stir-fry with Vegetables*
















� Dinner 16: Baked Salmon with Vegetables*



















Week 10 Totals


TIP: When thinking about healthy eating goals, think about doing it forever. It will help you see that your goal is attainable 80% of the time.

TIP: Figure out when and how often you will “eat healthier” during specific behaviors and you’ll be more likely to be successful.

TIP: What's for dinner? Freeze cooking is a great time saver, healthier and cheaper than eating out. Reheat and eat!

TIP: Make small, gradual healthy changes that you are confident you can achieve, and celebrate every success, however small it may seem.

TIP: Self-hatred is a negative motivator that doesn’t last. Self-acceptance, valuing and caring for yourself, moves you towards positive change.

TIP: Drive lots with your job? Keep a cooler in your car packed with healthy food to help you ignore food drive-thru or gas station snacks.

TIP: “Those were the calorie-burning days.” By moving your body more daily, it can have a huge positive impacts on your health.




How do you feel?






















� Dinner 19: Scrambled Eggs with Vegetables*
















� Dinner 20: Chicken with Pasta*



















Week 11 Totals


TIP: Support is critical with any new healthy behaviour that you want to last. Adherence is key!

TIP: Studies have shown that PGX significantly reduces hunger and promotes a more prolonged sense of fullness or satiety than without PGX.

TIP: Setting unrealistic, large or broad goals sets us up for failure, and failure can then drain our confidence and motivation.

TIP: Avoid grocery shopping while hungry. You’re more likely to buy unhealthy, high-calorie foods or other foods that normally do not tempt you.

TIP: Healthy behaviours (diet & activity) will only be sustainable if they fit into your lifestyle, you value them, prioritize them, and enjoy them.

TIP: If you find an activity you enjoy, exercise becomes play time!

TIP: Whatever food you have at home you will eat, so be mindful when grocery shopping and bring home healthy food you will enjoy.




How do you feel?






















� Dinner 23: Meatballs, Vegetables and Pasta*











Day 84� Take a photo!





� Dinner 24: Lentil Soup with Salad*



















Week 12 Totals


TIP: Weekends are a great time to plan and stock your kitchen with what you need to achieve your healthy eating goal.

TIP: Healthy bodies come in different shapes & sizes. It's important to feel good about your own size & appreciate your body.

TIP: Weight loss maintenance is the real challenge! It's less reinforcing, compliments are gone, it requires more work and it’s forever.

TIP: Learn that saying ‘no’ and taking some time to take care of yourself to help you manage your stress and emotions is not selfish.

TIP: To maintain the weight you lost requires permanent changes in your behavior. You are on the right track. Congratulations!

TIP: Grocery shopping from memory demon-strates your food habits, so having a shopping list is key in buying & trying new healthy foods.

TIP: Keeping a well-stocked pantry and refrigerator will help you eat out less and make it easier to prepare healthy meals at home.




How do you feel?

Measuring PGX®

Granules

The Start Chart tells you how much PGX® to take on each day as you’re getting started. Use this chart to see how much PGX® is in each type of PGX® product.

PGX® Granules come in tubs with a serving scoop, or in

individual on-the-go stick packs.

Satisfast™ ShakesPGX® Satisfast Shakes are designed as snacks to help curb

in-between meal hunger. They are available in tubs or pouches.

Softgel CapsulesPGX® Softgel Capsules each contain 750 mg of PGX® and are

available in bottles or in on-the-go packs of 3 capsules.

SlimStyles™ Meal Replacement Drink MixPGX® Meal Replacement Drink Mix (or shakes) are available in a

variety of flavors and come in tubs with a measuring scoop.

½ scoop (1 tsp) .......2.5 g of PGX®

1 scoop (2 tsp) ........5 g of PGX®

1 stick pack ............2.5 g of PGX®

2 stick packs ..........5 g of PGX®

1 scoop .............. 2.5 g of PGX®

2 scoops ............ 5 g of PGX®

1 pouch.............. 2.5 g of PGX®

2 pouches.......... 5 g of PGX®

1 capsule ................ 750 mg of PGX®

2 capsules .............. 1.5 g of PGX®

3 capsules .............. 2.25 g of PGX®

4 capsules .............. 3 g of PGX®

5 capsules .............. 3.75 g of PGX®

6 capsules .............. 4.5 g of PGX®

7 capsules .............. 5.25 g of PGX®

1 scoop .............. 2 g of PGX®

2 scoops ............ 4 g of PGX®

ADVANCED PLAN START CHARTADVANCED PLAN START CHART Page 13

3 oz. (90 g) of grilled or BBQ chicken thigh or breast

½ small baked yam (with skin)

1 cup cauliflower (steam/baked)

2 cups of mixed greens salad with

1 tbsp light dressing

2½-5 g of PGX

Dinner 1: Chicken with Vegetables

3 oz. (90 g) of baked salmon with rub

½ cup cooked quinoa

1½ cups of cabbage salad with grated carrots and beets


2½-5 g of PGX

Dinner 2: Baked Salmon with Quinoa

½-1 cup edamame (defrosted) from frozen

½ cup zucchini

½ bell pepper

1-2 tbsp teriyaki sauce

½ cup quinoa cooked

1 cup mixed greens salad


2½-5 g of PGX

Dinner 3: Veggie Stir-fry

3 oz. (90 g) of lean steak (broiled)

½ cup whole wheat pasta cooked al dente with pasta sauce or pesto

2 cups zucchini and mushrooms sautéed in 1 tsp oil

2½-5 g of PGX

Dinner 4: Steak with Pasta

2 cups green leaf salad, mixed with:

½ cup chickpeas

1 hard-boiled egg

1 small tomato

garlic or green onion

1 tbsp pumpkin seeds


2½-5 g of PGX

3 oz. (90 g) pork chop (pan fried or baked)

1 cup brussels sprouts roasted with lemon juice and olive oil

½ cup mashed yam with skin

1 cup tomato and cucumber salad


2½-5 g of PGX

Dinner 6: Pork Loin with Brussels Sprouts

3 oz. (90 g) of cod fillet (baked)

½ cup cooked quinoa

1 cup steamed green beans

½ cup cherry tomatoes

2½-5 g of PGX

Dinner 7: Cod Fillet with Quinoa

½ cup whole wheat pasta(cooked al dente)

½ cup prepared pasta sauce

1 cup frozen mixed veggies

½-1 can of tuna in water

2½-5 g of PGX

Dinner 8: Pasta with Tuna

Dinner 5: Chickpea Salad

ADVANCED PLAN START CHARTADVANCED PLAN START CHART Page 14APPENDIX: DINNER MENUS 1-8

5

3 oz. (90 g) beef sirloin cut into strips

1½ cups mix broccoli, carrots, red peppers


½ cup cooked brown rice

2½-5 g of PGX

Dinner 9: Beef Stir-fry

3 oz. (90 g) of turkey or lean beef meatballs baked from frozen or make your own

½ cup whole wheat pasta

½ cup pasta sauce

1 cup frozen or fresh steamed vegetables

2½-5 g of PGX

Dinner 10: Turkey Meatballs with Pasta

2 eggs scrambled

1 whole wheat tortilla

2 tbsp shredded, low fat cheese (less than 20% milk fat)

1 cup sautéed peppers

1 tsp oil for cooking

2½-5 g of PGX

Dinner 11: Scrambled Eggs with Tortilla

3 oz (90 g) baked salmon with lemon and dill

2 cups steamed broccoli


salad with light dressing

2½-5 g of PGX

Dinner 12: Baked Salmon with Broccoli

1½ cups hearty vegetable and lentil or bean soup

1 slice sprouted grain bread

1 tbsp nut butter

2½-5 g of PGX

3 oz. (90 g) pork loin baked or pan-fried

½-1 cup roasted beets

1-2 cups cabbage salad


2½-5 g of PGX

Dinner 14: Pork Loin with Beets

3 oz. (90 g) chicken cut into strips

1 cup cabbage and other veggies you have on hand

teriyaki or soy sauce


2½-5 g of PGX

Dinner 15: Chicken Stir-fry with Vegetables

3 oz (90 g) baked salmon with lemon and olive oil

2 cups steamed or roasted broccoli and cauliflower

½ cup cooked green lentils

2½-5 g of PGX

Dinner 16: Baked Salmon with Vegetables

Dinner 13: Vegetable and Lentil Soup

ADVANCED PLAN START CHARTADVANCED PLAN START CHART Page 15APPENDIX: DINNER RECIPES 9-16

5

1 whole grain tortilla

1 veggie burger

a handful of salad

½ tomato

1 oz. cheese

Option: light mayo, mustard or dill pickle sliced

2½-5 g of PGX

Dinner 17: Veggie Burger with Tortilla

¾ cup shrimp

1-2 cups mixed snap peas, carrots, red peppers




2½-5 g of PGX

Dinner 18: Shrimp Stir-fry

2 eggs scrambled with: 1 cup vegetables

1 slice sprouted grain bread


2½-5 g of PGX

Dinner 19: Scrambled Eggs with Vegetables

3 oz (90 g) chicken (skinless) cut into 1 inch pieces and pan fried

½ cup whole wheat pasta (cooked al dente)

1 tbsp pesto

1-2 cups cut vegtables, sauté in 1 tsp of oil

2½-5 g of PGX

Dinner 20: Chicken with Pasta

¾ cup firm tofu

1-2 cups of fresh vegetables you have on hand


½ cup cooked brown rice or quinoa

2½-5 g of PGX

3 oz (90 g) snapper or other white fish baked with lemon juice plus dill or rub

Salad mix:

½ cup beans

1 tomato

½ cup corn

cilantro

¼ avocado

½ lime juice

1 whole wheat tortilla

2½-5 g of PGX

Dinner 22: Snapper with Vegetables

3 oz. (90 g) of turkey or lean beef meatballs baked from frozen or make your own

½ cup whole wheat pasta

½ cup pasta sauce

1 cup frozen or fresh steamed vegetables

2½-5 g of PGX

Dinner 23: Meatballs, Vegetables and Pasta

1½ cups lentil or black bean soup

2 cups spinach salad

½ cup fresh fruit

1 tbsp of raw nuts


2½-5 g of PGX

Dinner 24: Lentil Soup and Salad

Dinner 21: Veggie Tofu Stir-fry

ADVANCED PLAN START CHARTADVANCED PLAN START CHART Page 16APPENDIX: DINNER RECIPES 17-24

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