phen375 active female diet plan - … · try and stick to the meal plan as closely as possible and...
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FEMALE ACTIVE
to achieve your
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Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calo-ries, proteins, and carbohydrates to keep your metabolism running quick-ly, your energy levels up, and to help promote the fastest rate of safe weight loss possible.
1
To use the meal plans you have to select your body weight range (in pounds) from the top column of the table.
If you have specific food preferences, you can exchange some meals for others as long as you are exchanging a meal in the same category.
Once you've found your weight, run down the column to find the foods listed that you have to eat for each meal assigned.
Prior steps:
1
This is your current body weight, not the goal you want to get to.
NOTE:
You'll be eating six times per day – three meals and three snacks to help keep your blood sugar levels under control and help to prevent hunger.
For example, if you like one lunch better than another, you can have that lunch two days in a row, but don't exchange a lunch for a dinner meal instead. Each meal has a specific calorie breakdown that must be followed for success.
NOTE:
NOTE:
2
3
Try and stick to the meal plan as closely as possible and we guarantee you will be on the road to success!
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4
You are allowed to eat one cheat meal (dinner) every Sunday, where you can have whatever food you're craving. This will help to keep your cravings in check while also allowing you to maintain a higher overall metabolic rate.
Be sure that you are taking your Phen375 two times a day and drinking one glass of water each and every hour that you're awake.
1
Remember not to overdo it with this cheat meal – have a single serving of a favorite food and leave it at that. If you were to overdo it then you may be faced with weight gain, so keep it in check and enjoy yourself during this meal.
NOTE:
Don’t underestimate the importance that stay-ing well hydrated has on your weight loss process. Aim for clear water and nothing else. You cannot replace water with juice, coffee, soda or any other beverage – it must be water.
NOTE:
5
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ShoppingLIST
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Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
Meats
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus
• Vegetables of your choice • Broccoli • Carrots• Sweet potato • Peppers • Onions• Cauliflower• Lettuce• Mushrooms • Celery
• Turkey sausage • Low-fat deli chicken meat
• Salmon• Cod fish • A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seed • Brown rice • Almonds• Pistachios • Oatmeal • Cashews• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla
• Olive Oil• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
Week1Monday
6 egg whites Salsa1 tbsp olive oil 1 banana
6 egg whites Salsa1 tbsp olive oil 1 banana
6 egg whites Salsa1 tbsp olive oil 1 banana1 slice of whole grain bread
6 egg whites Salsa1 tbsp olive oil 1 banana1 slice of whole grain bread
6 egg whites Salsa1 tbsp olive oil 1 banana1 slice of whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt 1 cup blueber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 1 cup strawber-ries 2 tbsp flaxseeds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing
3 oz chicken breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
3 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple1 banana10 almonds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz lean steak 5 spears asparagus1 tbsp olive oil 1 tbsp lemon juice
3 oz lean steak5 spears asparagus 1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak5 spears asparagus1 small sweet potato1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak5 spears asparagus1 small sweet potato1 tbsp olive oil1 tbsp lemon juice 1 cup strawber-ries
6 oz lean steak5 spears asparagus1 small sweet potato1 tbsp olive oil1 tbsp lemon juice 1 cup strawber-ries
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
Week1Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 slice whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa1 slice whole grain bread1 tbsp natural peanut butter
6 egg whites Salsa1 slice whole grain bread1 tbsp natural peanut butter1 orange
6 egg whites Salsa1 slice whole grain bread1 tbsp natural peanut butter1 orange
6 egg whites Salsa1 slice whole grain bread1 tbsp natural peanut butter1 orange
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Celery and carrot sticks1 oz cheddar cheese
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 slice whole grain bread
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 slice whole grain bread
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 slice whole grain bread
1 can of tuna Celery and carrot sticks1 oz cheddar cheese2 slices whole grain bread
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1⁄2 cup brown rice Steamed broccoli 10 almonds
3 oz turkey breast 1⁄2 cup brown rice Steamed broccoli 10 almonds
3 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder20 pistachios
1 scoop protein powder2 kiwi fruits 20 pistachios
1 scoop protein powder2 kiwi fruits 20 pistachios
1 scoop protein powder2 kiwi fruits 20 pistachios
1 scoop protein powder2 kiwi fruits1 cup blackber-ries 20 pistachios
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon2 cups steamed broccoli
3 oz salmon2 cups steamed broccoli
5 oz salmon2 cups steamed broccoli1 small potato
5 oz salmon2 cups steamed broccoli1 large potato
5 oz salmon2 cups steamed broccoli1 large potato
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
Week1Wednesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup blueber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1⁄2 cup bran cereal 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1⁄2 cup bran cereal 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1⁄2 cup bran cereal 2 tbsp slivered almonds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 1 orange10 almonds
1 scoop whey protein powder 1 orange10 almonds
1 scoop whey protein powder 1 orange10 almonds
1 scoop whey protein powder 1 orange10 almonds
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup brown rice Salsa Diced peppers, carrots, and onions
1 can of tuna 1⁄2 cup brown rice Salsa Diced peppers, carrots, and onions
1 can of tuna1 cup brown rice Salsa Diced peppers, carrots, and onions
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz cod fish Steamed cauliflower 1 oz cheddar cheese
3 oz cod fish Steamed cauliflower 1 oz cheddar cheese
6 oz cod fish Steamed cauliflower 1⁄2 cup cooked quinoa1 oz cheddar cheese
6 oz cod fish Steamed cauliflower 1 cup cooked quinoa1 oz cheddar cheese
6 oz cod fish Steamed cauliflower 1 cup cooked quinoa1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs 1 apple Carrot and celery sticks
2 hard boiled eggs 1 apple Carrot and celery sticks
2 hard boiled eggs 1 apple Carrot and celery sticks
2 hard boiled eggs 1 apple5 whole grain crackers Carrot and celery sticks
Week1Thursday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment)
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment)
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1⁄2 grapefruit
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1⁄2 grapefruit
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1⁄2 grapefruit
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp peanut butter
1⁄2 cup cottage cheese1 banana1 tbsp peanut butter
1⁄2 cup cottage cheese1 banana1 tbsp peanut butter
1⁄2 cup cottage cheese1 banana1 tbsp peanut butter
1⁄2 cup cottage cheese1 banana1 tbsp peanut butter1 low-fat granola bar
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
3 oz chicken breast1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
3 oz chicken breast1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
6 oz chicken breast1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
6 oz chicken breast1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
6 oz steak2 cups steamed broccoli1 small sweet potato1 oz cheddar cheese
6 oz steak2 cups steamed broccoli1 large sweet potato1 oz cheddar cheese
6 oz steak2 cups steamed broccoli1 large sweet potato1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 scoop protein powder10 almonds
1 scoop protein powder1 apple10 almonds
1 scoop protein powder1 apple10 almonds
1 scoop protein powder1 apple10 almonds
1 scoop protein powder1⁄2 cup juice1 apple10 almonds
Week1Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg1 cup bran cereal 1 cup milk10 almonds
1 whole egg1 cup bran cereal 1 cup milk10 almonds
1 whole egg1 cup bran cereal 1 cup milk10 almonds1 cup grapes
1 whole egg1 cup bran cereal 1 cup milk10 almonds1 cup grapes
1 whole egg1 cup bran cereal 1 cup milk10 almonds1 cup grapes
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup raspber-ries
1 cup low-fat yogurt1 cup raspber-ries 2 tbsp slivered almonds
1 cup low-fat yogurt1 cup raspber-ries 2 tbsp slivered almonds
1 cup low-fat yogurt1 cup raspber-ries 2 tbsp slivered almonds
1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp slivered almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn1 whole grain slice of bread2 small slices avocado
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast2 cups mixed greens1 tbsp Italian salad dressing
3 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 1⁄2 cup brown rice 2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 1 cup brown rice 2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 1 cup brown rice 2 cups mixed greens1 tbsp Italian salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
Week1Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 orange Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 orange Salsa Chopped vegetables1 tbsp olive oil
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks5 whole grain crackers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks5 whole grain crackers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks5 whole grain crackers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 10 whole grain crackers
Meal 100-120 120-160 160-200 200-240 240-280
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 small pita
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing2 slices whole grain bread
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing2 slices whole grain bread
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing2 slices whole grain bread
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp flaxseeds
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp flaxseeds
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp flaxseeds
1 cup low-fat yogurt1 cup strawber-ries 1 cup blackber-ries 2 tbsp flaxseeds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast2 cups steamed broccoli10 almonds
3 oz chicken breast2 cups steamed broccoli10 almonds
6 oz chicken breast1⁄2 cup brown rice 2 cups steamed broccoli10 almonds
6 oz chicken breast1 cup brown rice 2 cups steamed broccoli10 almonds
6 oz chicken breast1 cup brown rice 2 cups steamed broccoli10 almonds
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
Week1Sunday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites1 oz cheddar cheese1 slice whole grain bread Diced veggies
6 egg whites1 oz cheddar cheese1 slice whole grain breadDiced veggies
6 egg whites 1 oz cheddar cheese2 slices whole grain bread Diced veggies
6 egg whites 1 oz cheddar cheese2 slices whole grain bread Diced veggies
6 egg whites 1 oz cheddar cheese2 slices whole grain bread Diced veggies
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 8 cashews
1 scoop whey protein powder 1 orange8 cashews
1 scoop whey protein powder 1 orange8 cashews
1 scoop whey protein powder 1 orange8 cashews
1 scoop whey protein powder 1 orange1 peach8 cashews
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 banana
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 banana
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 banana
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup 10 almonds
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup 10 almonds
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup 10 almonds
1⁄2 cup cottage cheese1 cup canned fruit in light syrup 10 almonds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
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ShoppingLIST
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Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
Meats
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus
• Vegetables of your choice • Broccoli • Carrots• Sweet potato • Peppers • Onions• Cauliflower• Lettuce• Mushrooms • Celery
• Turkey sausage • Low-fat deli chicken meat
• Salmon• Cod fish • A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seed • Brown rice • Almonds• Pistachios • Oatmeal • Cashews• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla
• Olive Oil• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Week2Monday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 tbsp olive oil 1 banana
6 egg whites Salsa1 tbsp olive oil 1 banana
6 egg whites Salsa1 tbsp olive oil 1 banana1 slice of whole grain bread
6 egg whites Salsa1 tbsp olive oil 1 banana1 slice of whole grain bread
6 egg whites Salsa1 tbsp olive oil 1 banana1 slice of whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt 1 cup blueber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 2 tbsp flaxseeds
1⁄2 cup Greek Yogurt1 cup blueber-ries 1 cup strawber-ries 2 tbsp flaxseeds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing
3 oz chicken breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
3 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
6 oz chicken breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple10 almonds
1 scoop whey protein powder 1 apple1 banana10 almonds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz lean steak 5 spears asparagus1 tbsp olive oil 1 tbsp lemon juice
3 oz lean steak5 spears asparagus 1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak5 spears asparagus1 small sweet potato1 tbsp olive oil1 tbsp lemon juice
6 oz lean steak5 spears asparagus1 small sweet potato1 tbsp olive oil1 tbsp lemon juice 1 cup strawberries
6 oz lean steak5 spears asparagus1 small sweet potato1 tbsp olive oil1 tbsp lemon juice 1 cup strawberries
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
1⁄2 cup low-fat cottage cheese 1 tbsp natural peanut butter
Week2Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 slice whole grain bread 1 tbsp natural peanut butter
6 egg whites Salsa1 slice whole grain bread1 tbsp natural peanut butter
6 egg whites Salsa1 slice whole grain bread1 tbsp natural peanut butter1 orange
6 egg whites Salsa1 slice whole grain bread1 tbsp natural peanut butter1 orange
6 egg whites Salsa1 slice whole grain bread1 tbsp natural peanut butter1 orange
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Celery and carrot sticks1 oz cheddar cheese
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 slice whole grain bread
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 slice whole grain bread
1 can of tuna Celery and carrot sticks1 oz cheddar cheese1 slice whole grain bread
1 can of tuna Celery and carrot sticks1 oz cheddar cheese2 slices whole grain bread
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1⁄2 cup brown rice Steamed broccoli 10 almonds
3 oz turkey breast 1⁄2 cup brown rice Steamed broccoli 10 almonds
3 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
6 oz turkey breast 1 cup brown rice Steamed broccoli 10 almonds
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder20 pistachios
1 scoop protein powder2 kiwi fruits 20 pistachios
1 scoop protein powder2 kiwi fruits 20 pistachios
1 scoop protein powder2 kiwi fruits 20 pistachios
1 scoop protein powder2 kiwi fruits1 cup blackber-ries 20 pistachios
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon2 cups steamed broccoli
3 oz salmon2 cups steamed broccoli
5 oz salmon2 cups steamed broccoli1 small potato
5 oz salmon2 cups steamed broccoli1 large potato
5 oz salmon2 cups steamed broccoli1 large potato
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
1⁄2 cup cottage cheese2 tbsp flaxseeds
Week2Wednesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup blueber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1⁄2 cup bran cereal 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1⁄2 cup bran cereal 2 tbsp slivered almonds
1⁄2 cup cottage cheese1 cup blueber-ries 1⁄2 cup bran cereal 2 tbsp slivered almonds
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 1 orange10 almonds
1 scoop whey protein powder 1 orange10 almonds
1 scoop whey protein powder 1 orange10 almonds
1 scoop whey protein powder 1 orange10 almonds
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup brown rice Salsa Diced peppers, carrots, and onions
1 can of tuna 1⁄2 cup brown rice Salsa Diced peppers, carrots, and onions
1 can of tuna1 cup brown rice Salsa Diced peppers, carrots, and onions
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions
2 cans of tuna 1 cup brown rice Salsa Diced peppers, carrots, and onions
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
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Meal 100-120 120-160 160-200 200-240 240-280
2 hard boiled eggs Carrot and celery sticks
2 hard boiled eggs 1 apple Carrot and celery sticks
2 hard boiled eggs 1 apple Carrot and celery sticks
2 hard boiled eggs 1 apple Carrot and celery sticks
2 hard boiled eggs 1 apple5 whole grain crackers Carrot and celery sticks
Mid-Afternoon
Meal 100-120 120-160 160-200 200-240 240-280
3 oz cod fish Steamed cauliflower 1 oz cheddar cheese
3 oz cod fish Steamed cauliflower 1 oz cheddar cheese
6 oz cod fish Steamed cauliflower 1⁄2 cup cooked quinoa1 oz cheddar cheese
6 oz cod fish Steamed cauliflower 1 cup cooked quinoa1 oz cheddar cheese
6 oz cod fish Steamed cauliflower 1 cup cooked quinoa1 oz cheddar cheese
Dinner
Week2Thursday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment)
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment)
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1⁄2 grapefruit
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1⁄2 grapefruit
3 links turkey sausage1⁄4 cup oatmeal (raw measure-ment) 1⁄2 grapefruit
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp peanut butter
1⁄2 cup cottage cheese1 banana1 tbsp peanut butter
1⁄2 cup cottage cheese1 banana1 tbsp peanut butter
1⁄2 cup cottage cheese1 banana1 tbsp peanut butter
1⁄2 cup cottage cheese1 banana1 tbsp peanut butter1 low-fat granola bar
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
3 oz chicken breast1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
3 oz chicken breast1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
6 oz chicken breast1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
6 oz chicken breast1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder10 almonds
1 scoop protein powder1 apple10 almonds
1 scoop protein powder1 apple10 almonds
1 scoop protein powder1 apple10 almonds
1 scoop protein powder1⁄2 cup juice1 apple10 almonds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
3 oz steak2 cups steamed broccoli1 oz cheddar cheese
6 oz steak2 cups steamed broccoli1 small sweet potato1 oz cheddar
6 oz steak2 cups steamed broccoli1 large sweet potato1 oz cheddar cheese
6 oz steak2 cups steamed broccoli1 large sweet potato1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
1 cup skim milk 1⁄2 apple
Week2Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg1 cup bran cereal 1 cup milk10 almonds
1 whole egg1 cup bran cereal 1 cup milk10 almonds
1 whole egg1 cup bran cereal 1 cup milk10 almonds1 cup grapes
1 whole egg1 cup bran cereal 1 cup milk10 almonds1 cup grapes
1 whole egg1 cup bran cereal 1 cup milk10 almonds1 cup grapes
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup raspber-ries
1 cup low-fat yogurt1 cup raspber-ries 2 tbsp slivered almonds
1 cup low-fat yogurt1 cup raspber-ries 2 tbsp slivered almonds
1 cup low-fat yogurt1 cup raspber-ries 2 tbsp slivered almonds
1 cup low-fat yogurt1 cup raspber-ries 1 cup blueber-ries 2 tbsp slivered almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
6 oz chicken breast1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 apple
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn1 whole grain slice of bread2 small slices avocado
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast2 cups mixed greens1 tbsp Italian salad dressing
3 oz turkey breast 2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 1⁄2 cup brown rice 2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 1 cup brown rice 2 cups mixed greens1 tbsp Italian salad dressing
6 oz turkey breast 1 cup brown rice 2 cups mixed greens1 tbsp Italian salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
1⁄2 cup cottage cheese1 tbsp almond butter
Week2Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 orange Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 orange Salsa Chopped vegetables1 tbsp olive oil
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
6 egg whites1 orange Salsa Chopped vegetables1 tbsp olive oil1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks5 whole grain crackers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks5 whole grain crackers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks5 whole grain crackers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 10 whole grain crackers
Meal 100-120 120-160 160-200 200-240 240-280
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 small pita
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 small pita
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing2 slices whole grain bread
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing2 slices whole grain bread
10 slices low-fat deli chicken meat2 cups mixed greens1 tbsp Italian salad dressing2 slices whole grain bread
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup strawber-ries
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp flaxseeds
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp flaxseeds
1 cup low-fat yogurt1 cup strawber-ries 2 tbsp flaxseeds
1 cup low-fat yogurt1 cup strawber-ries 1 cup blackber-ries 2 tbsp flaxseeds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast2 cups steamed broccoli10 almonds
3 oz chicken breast2 cups steamed broccoli10 almonds
6 oz chicken breast1⁄2 cup brown rice 2 cups steamed broccoli10 almonds
6 oz chicken breast1 cup brown rice 2 cups steamed broccoli10 almonds
6 oz chicken breast1 cup brown rice 2 cups steamed broccoli10 almonds
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
1⁄2 cup Greek yogurt1 small peach
Week2
Sunday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 oz cheddar cheese1 slice whole grain bread Diced veggies
6 egg whites1 oz cheddar cheese1 slice whole grain breadDiced veggies
6 egg whites 1 oz cheddar cheese2 slices whole grain bread Diced veggies
6 egg whites 1 oz cheddar cheese2 slices whole grain bread Diced veggies
6 egg whites1 oz cheddar cheese2 slices whole grain bread Diced veggies
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 8 cashews
1 scoop whey protein powder 1 orange8 cashews
1 scoop whey protein powder 1 orange8 cashews
1 scoop whey protein powder 1 orange8 cashews
1 scoop whey protein powder 1 orange1 peach8 cashews
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla
1⁄2 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 banana
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 banana
1 can salmon mixed with diced onions and fat- free mayonnaise 1 small whole wheat tortilla1 banana
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup 10 almonds
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup 10 almonds
1⁄2 cup cottage cheese1⁄2 cup canned fruit in light syrup 10 almonds
1⁄2 cup cottage cheese1 cup canned fruit in light syrup 10 almonds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
Guide provided by Phen375 diet pills | www.phen375.com
Ready?
I may not be there yet, but I’m closer that I was yesterday!
ShoppingLIST
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Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
Meats
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus
• Vegetables of your choice • Broccoli • Carrots• Sweet potato • Peppers • Onions• Cauliflower• Lettuce• Spinach• Mushrooms • Celery
• Turkey sausage • Low-fat deli chicken mea• Deli meat low-fat ham
• Salmon• Cod fish• Tilapia fish• A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seed • Brown rice• Green beans • Almonds• Pistachios • Oatmeal• Cashews• Walnuts• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla• English Muffin
• Olive Oil• Balsamic vinegar• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Week3Monday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 tbsp olive oil 1 apple
6 egg whites Salsa1 tbsp olive oil 1 apple
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp slivered almonds
1⁄2 cup Greek Yogurt 2 tbsp slivered almonds1⁄2 cup bran cereal
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1⁄2 cup bran cereal
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1⁄2 cup bran cereal
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1 cup bran cereal
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
3 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
3 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing 2 kiwi
6 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing 2 kiwi
6 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing 2 kiwi
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 tbsp natural peanut butter
1 scoop whey protein powder 1 frozen banana 1 tbsp natural peanut butter
1 scoop whey protein powder 1 frozen banana 1 tbsp natural peanut butter
1 scoop whey protein powder 1 frozen banana 1 tbsp natural peanut butter
1 scoop whey protein powder 1 frozen banana 1 cup fruit juice 1 tbsp natural peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar
3 oz salmon5 spears asparagus 1 tbsp olive oil1 tbsp balsamic vinegar
5 oz salmon 5 spears asparagus1 small baked potato1 tbsp olive oil 1 tbsp balsamic vinegar
5 oz salmon 5 spears asparagus1 large baked potato1 tbsp olive oil 1 tbsp balsamic vinegar
5 oz salmon 5 spears asparagus1 large baked potato1 tbsp olive oil 1 tbsp balsamic vinegar
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
Week3Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds1 cup berries
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds1 cup berries
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds1 cup berries
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Sliced mush-rooms and cucumbers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple5 whole wheat crackers
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1⁄2 cup barley Steamed broccoli 10 almonds
3 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
3 oz turkey breast 1 cup barley Steamed broccoli 10 almonds
6 oz turkey breast 1 cup barley Steamed broccoli 10 almonds
6 oz turkey breast 1 cup barley Steamed broccoli 10 almonds
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana1 cup fruit juice
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon3 cups mixed greens with light salad dressing
3 oz salmon3 cups mixed greens with light salad dressing
5 oz salmon1⁄2 cup brown rice 3 cups mixed greens with light salad dressing
5 oz salmon1 cup brown rice 3 cups mixed greens with light salad dressing
5 oz salmon1 cup brown rice 3 cups mixed greens with light salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
Week3Wednesday
Mid-Morning
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1⁄2 cup bran cereal 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1⁄2 cup bran cereal 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1⁄2 cup bran cereal 2 tbsp chopped walnuts
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 1 low-fat granola bar10 almonds
1 scoop whey protein powder 1 low-fat granola bar10 almonds
1 scoop whey protein powder 1 low-fat granola bar10 almonds
1 scoop whey protein powder 1 low-fat granola bar10 almonds1 orange
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
3 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
2 hard boiled eggs Spinach salad with light dressing
2 hard boiled eggs Spinach salad with light dressing 10 croutons
2 hard boiled eggs Spinach salad with light dressing 10 croutons
2 hard boiled eggs Spinach salad with light dressing 10 croutons
2 hard boiled eggs Spinach salad with light dressing 10 croutons1 apple
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz lean ham Steamed cauliflower 1 oz cheddar cheese
3 oz lean ham Steamed cauliflower 1 oz cheddar cheese
3 oz lean ham 1 small baked potato Steamed cauliflower 1 oz cheddar cheese
3 oz lean ham 1 large baked potato Steamed cauliflower 1 oz cheddar cheese
3 oz lean ham 1 large baked potato Steamed cauliflower 1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
Week3Thursday
Mid-Morning
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
3 links turkey sausage1 slice whole grain bread
3 links turkey sausage1 slice whole grain bread
3 links turkey sausage1 slice whole grain bread1 tbsp jelly1 orange
3 links turkey sausage1 slice whole grain bread1 tbsp jelly1 orange
3 links turkey sausage1 slice whole grain bread1 tbsp jelly1 orange
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese10 almonds
1⁄2 cup cottage cheese10 almonds1 cup blueber-ries
1⁄2 cup cottage cheese10 almonds1 cup blueber-ries
1⁄2 cup cottage cheese10 almonds1 cup blueber-ries
1⁄2 cup cottage cheese10 almonds1 cup blueber-ries 1 cup strawber-ries
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
2 cans of tuna 1 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder1 banana
1 scoop protein powder1 banana1 tbsp peanut butter
1 scoop protein powder1 banana1 tbsp peanut butter
1 scoop protein powder1 banana1 tbsp peanut butter
1 scoop protein powder2 bananas1 tbsp peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed green beans 1 oz cheddar cheese
3 oz steak2 cups steamed green beans 1 oz cheddar cheese
6 oz steak1⁄2 cup brown rice 2 cups steamed green beans1 oz cheddar cheese
6 oz steak1 cup brown rice 2 cups steamed green beans1 oz cheddar cheese
6 oz steak1 cup brown rice 2 cups steamed green beans1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
Week3Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds 1 banana
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds 1 banana
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds 1 banana
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 peach
1 cup low-fat yogurt1 peach2 tbsp slivered almonds
1 cup low-fat yogurt1 peach2 tbsp slivered almonds
1 cup low-fat yogurt1 peach2 tbsp slivered almonds
1 cup low-fat yogurt1 peach5 whole wheat crackers2 tbsp slivered almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese1 cup grapes
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn1⁄2 cup brown rice 2 small slices avocado
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz tilapia fish 2 cups mixed greens1 tbsp Italian salad dressing
3 oz tilapia fish2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia fish1 small baked potato2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia fish1 large baked potato2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia fish1 large baked potato2 cups mixed greens1 tbsp Italian salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
Week3Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables1 tbsp olive oil
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap1 orange
Meal 100-120 120-160 160-200 200-240 240-280
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 English Muffin
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Muffin
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Muffin 1 kiwi
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Muffin 1 kiwi
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Muffin 1 kiwi
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons 20 pistachios
1 cup low-fat yogurt1 cup melons 20 pistachios
1 cup low-fat yogurt1 cup melons 20 pistachios
1 cup low-fat yogurt2 cups melons 20 pistachios
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz lean roast beef2 cups steamed broccoli10 almonds
3 oz lean roast beef2 cups steamed broccoli10 almonds
6 oz lean roast beef1 small baked sweet potato 2 cups steamed broccoli10 almonds
6 oz lean roast beef1 large baked sweet potato 2 cups steamed broccoli10 almonds
6 oz lean roast beef1 large baked sweet potato 2 cups steamed broccoli10 almond
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
Week3Sunday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 oz cheddar cheese1 apple Diced veggies
6 egg whites 1 oz cheddar cheese1 apple Diced veggies
6 egg whites1 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
6 egg whites1 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
6 egg whites1 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt8 cashews
1⁄2 cup Greek yogurt8 cashews1⁄2 cup blue-berries
1⁄2 cup Greek yogurt8 cashews1⁄2 cup blue-berries
1⁄2 cup Greek yogurt8 cashews1⁄2 cup blue-berries
1⁄2 cup Greek yogurt8 cashews1 cup blueber-ries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Sliced veggies 1 small whole wheat tortilla
3 oz chicken breast Sliced veggies 1 small whole wheat tortilla
3 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 apple
6 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 apple
6 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 apple
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup grapes
1⁄2 cup cottage cheese1 cup grapes 1 tbsp flaxseeds
1⁄2 cup cottage cheese1 cup grapes 1 tbsp flaxseeds
1⁄2 cup cottage cheese1 cup grapes 1 tbsp flaxseeds
1⁄2 cup cottage cheese1 cup grapes1⁄2 cup bran cereal 1 tbsp flaxseeds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Cheat meal (eat a meal you're craving but keep serving size in modera-tion)
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
Metal
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ShoppingLIST
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Dairies
Fruits
Vegetables Seeds and Cereal
Cold Meat
Fish
Meats
• Low-fat yogurt • 1 Greek yogurt pot• Skim milk • Milk• Low-fat cottage cheese• Cheddar cheese
• Strawberries • Avocados• Oranges• Bananas• Lemons• Blueberries • Apples• Raspberries • Peaches• Spears asparagus
• Vegetables of your choice • Broccoli • Carrots• Sweet potato • Peppers • Onions• Cauliflower• Lettuce• Spinach• Mushrooms • Celery
• Turkey sausage • Low-fat deli chicken mea• Deli meat low-fat ham
• Salmon• Cod fish• Tilapia fish• A can of tuna • 1 can of tuna salsa• Cans of salmon• A can of tuna celery
• Chicken breast• Turkey breast • Eggs• Lean steak
• Flax seed • Brown rice• Green beans • Almonds• Pistachios • Oatmeal• Cashews• Walnuts• Almond butter• Natural peanut butter• Whole grain bread• Whey protein • Protein powder• Whole wheat pasta• Bran cereal• Wheat pita packet • Small whole wheat tortilla• English Muffin
• Olive Oil• Balsamic vinegar• Tomato sauce • Low-fat mayonnaise • Italian salad dressing
Sauces, oil and dressing
Week4Monday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1 tbsp olive oil 1 apple
6 egg whites Salsa1 tbsp olive oil 1 apple
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread
6 egg whites Salsa1 tbsp olive oil1 apple1 slice whole grain bread
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp slivered almonds
1⁄2 cup Greek Yogurt 2 tbsp slivered almonds1⁄2 cup bran cereal
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1⁄2 cup bran cereal
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1⁄2 cup bran cereal
1⁄2 cup Greek Yogurt2 tbsp slivered almonds1 cup bran cereal
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing
3 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing
3 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing 2 kiwi
6 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing 2 kiwi
6 oz turkey breast 1 small whole wheat tortilla Sliced veggies1 tbsp olive oil salad dressing 2 kiwi
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 1 tbsp natural peanut butter
1 scoop whey protein powder 1 frozen banana 1 tbsp natural peanut butter
1 scoop whey protein powder 1 frozen banana 1 tbsp natural peanut butter
1 scoop whey protein powder 1 frozen banana 1 tbsp natural peanut butter
1 scoop whey protein powder 1 frozen banana 1 cup fruit juice 1 tbsp natural peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon 5 spears aspara-gus1 tbsp olive oil 1 tbsp balsamic vinegar
3 oz salmon5 spears asparagus 1 tbsp olive oil1 tbsp balsamic vinegar
5 oz salmon 5 spears asparagus1 small baked potato1 tbsp olive oil 1 tbsp balsamic vinegar
5 oz salmon 5 spears asparagus1 large baked potato1 tbsp olive oil 1 tbsp balsamic vinegar
5 oz salmon 5 spears asparagus1 large baked potato1 tbsp olive oil 1 tbsp balsamic vinegar
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
1⁄2 cup low-fat cottage cheese 1 tbsp almond butter
Week4Tuesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds1 cup berries
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds1 cup berries
6 egg whites Salsa1⁄2 cup cooked oatmeal2 tbsp slivered almonds1 cup berries
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Sliced mush-rooms and cucumbers1 oz cheddar cheese
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple
1 can of tuna Sliced mush-rooms and cucumbers 1 oz cheddar cheese1 apple5 whole wheat crackers
Meal 100-120 120-160 160-200 200-240 240-280
3 oz turkey breast1⁄2 cup barley Steamed broccoli 10 almonds
3 oz turkey breast 1⁄2 cup barley Steamed broccoli 10 almonds
3 oz turkey breast 1 cup barley Steamed broccoli 10 almonds
6 oz turkey breast 1 cup barley Steamed broccoli 10 almonds
6 oz turkey breast 1 cup barley Steamed broccoli 10 almonds
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder10 almonds
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana
1 scoop protein powder10 almonds1 banana1 cup fruit juice
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz salmon3 cups mixed greens with light salad dressing
3 oz salmon3 cups mixed greens with light salad dressing
5 oz salmon1⁄2 cup brown rice 3 cups mixed greens with light salad dressing
5 oz salmon1 cup brown rice 3 cups mixed greens with light salad dressing
5 oz salmon1 cup brown rice 3 cups mixed greens with light salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
1⁄2 cup cottage cheese2 slices avocado
Week4Wednesday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1⁄2 cup bran cereal 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1⁄2 cup bran cereal 2 tbsp chopped walnuts
1⁄2 Greek Yogurt 1 cup Raspber-ries 1⁄2 cup bran cereal 2 tbsp chopped walnuts
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 scoop whey protein powder 10 almonds
1 scoop whey protein powder 1 low-fat granola bar10 almonds
1 scoop whey protein powder 1 low-fat granola bar10 almonds
1 scoop whey protein powder 1 low-fat granola bar10 almonds
1 scoop whey protein powder 1 low-fat granola bar10 almonds1 orange
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
3 oz chicken breast1⁄2 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
6 oz chicken breast1 cup barley Salsa Diced peppers, carrots, and onions
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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100-120 120-160 160-200 200-240 240-280
2 hard boiled eggs Spinach salad with light dressing
2 hard boiled eggs Spinach salad with light dressing 10 croutons
2 hard boiled eggs Spinach salad with light dressing 10 croutons
2 hard boiled eggs Spinach salad with light dressing 10 croutons
2 hard boiled eggs Spinach salad with light dressing 10 croutons
Mid-Afternoon
Before Bed
100-120 120-160 160-200 200-240 240-280
3 oz lean ham Steamed cauliflower 1 oz cheddar cheese
3 oz lean ham Steamed cauliflower 1 oz cheddar cheese
3 oz lean ham 1 small baked potato Steamed cauliflower 1 oz cheddar cheese
3 oz lean ham 1 small baked potato Steamed cauliflower 1 oz cheddar cheese
3 oz lean ham 1 small baked potato Steamed cauliflower 1 oz cheddar cheese
Dinner
100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
1⁄2 cup Greek Yogurt2 tbsp flaxseeds
Meal
Meal
Meal
Week4Thursday
Mid-Morning
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100-120 120-160 160-200 200-240 240-280
3 links turkey sausage1 slice whole grain bread
3 links turkey sausage1 slice whole grain bread
3 links turkey sausage1 slice whole grain bread1 tbsp jelly1 orange
3 links turkey sausage1 slice whole grain bread1 tbsp jelly1 orange
3 links turkey sausage1 slice whole grain bread1 tbsp jelly1 orange
Breakfast
Lunch
100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese10 almonds
1⁄2 cup cottage cheese10 almonds1 cup blueberries
1⁄2 cup cottage cheese10 almonds1 cup blueberries
1⁄2 cup cottage cheese10 almonds1 cup blueberries
1⁄2 cup cottage cheese10 almonds1 cup blueber-ries 1 cup strawber-ries
100-120 120-160 160-200 200-240 240-280
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
1 can of tuna 1⁄2 cup whole wheat pasta1⁄2 cup tomato sauce Chopped veggies as desired
Meal
Meal
Meal
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 scoop protein powder1 banana
1 scoop protein powder1 banana1 tbsp peanut butter
1 scoop protein powder1 banana1 tbsp peanut butter
1 scoop protein powder1 banana1 tbsp peanut butter
1 scoop protein powder1 banana1 tbsp peanut butter
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz steak2 cups steamed green beans 1 oz cheddar cheese
3 oz steak2 cups steamed green beans 1 oz cheddar cheese
6 oz steak1⁄2 cup brown rice 2 cups steamed green beans1 oz cheddar cheese
6 oz steak1⁄2 cup brown rice 2 cups steamed green beans1 oz cheddar cheese
6 oz steak1⁄2 cup brown rice 2 cups steamed green beans1 oz cheddar cheese
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
1 cup skim milk 10 almonds
Week4Friday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds 1 banana
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds 1 banana
1 whole egg1 cup bran cereal 1 cup milk1 tbsp flaxseeds 1 banana
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 peach
1 cup low-fat yogurt1 peach2 tbsp slivered almonds
1 cup low-fat yogurt1 peach2 tbsp slivered almonds
1 cup low-fat yogurt1 peach2 tbsp slivered almonds
1 cup low-fat yogurt1 peach2 tbsp slivered almonds
Meal 100-120 120-160 160-200 200-240 240-280
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
3 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
6 oz deli meat low-fat ham1 small whole wheat pita Lettuce, onions, peppers, mushrooms1 oz cheddar cheese
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 can of tuna Salsa2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn 2 small slices avocado
1 can of tuna Salsa1⁄2 cup corn1⁄2 cup brown rice 2 small slices avocado
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz tilapia fish 2 cups mixed greens1 tbsp Italian salad dressing
3 oz tilapia fish2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia fish1 small baked potato2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia fish1 small baked potato2 cups mixed greens1 tbsp Italian salad dressing
6 oz tilapia fish1 small baked potato2 cups mixed greens1 tbsp Italian salad dressing
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
1⁄2 cup cottage cheese20 pistachios
Week4Saturday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1⁄2 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables1 tbsp olive oil
6 egg whites 1 grapefruit Salsa Chopped vegetables1 tbsp olive oil
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap
1⁄2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced peppers, mushrooms, cucumbers1 small whole grain wrap1 orange
Meal 100-120 120-160 160-200 200-240 240-280
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 English Muffin
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing 1 English Muffin
6 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Muffin 1 kiwi
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Muffin 1 kiwi
10 slices low-fat deli chicken meat 2 cups mixed greens1 tbsp Italian salad dressing1 English Muffin 1 kiwi
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Meal 100-120 120-160 160-200 200-240 240-280
1 cup low-fat yogurt1 cup melons
1 cup low-fat yogurt1 cup melons 20 pistachios
1 cup low-fat yogurt1 cup melons 20 pistachios
1 cup low-fat yogurt1 cup melons 20 pistachios
1 cup low-fat yogurt1 cup melons 20 pistachios
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
3 oz lean roast beef2 cups steamed broccoli10 almonds
3 oz lean roast beef2 cups steamed broccoli10 almonds
6 oz lean roast beef1 small baked sweet potato 2 cups steamed broccoli10 almonds
6 oz lean roast beef1 small baked sweet potato 2 cups steamed broccoli10 almonds
6 oz lean roast beef1 small baked sweet potato 2 cups steamed broccoli10 almonds
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
1⁄2 cup Greek yogurt1 cup grapes
Week4Sunday
Mid-Morning
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Meal 100-120 120-160 160-200 200-240 240-280
6 egg whites 1 oz cheddar cheese1 apple Diced veggies
6 egg whites 1 oz cheddar cheese1 apple Diced veggies
6 egg whites1 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
6 egg whites1 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
6 egg whites1 oz cheddar cheese1 apple1 slice whole grain breadDiced veggies
Breakfast
Lunch
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek yogurt8 cashews
1⁄2 cup Greek yogurt8 cashews1⁄2 cup blue-berries
1⁄2 cup Greek yogurt8 cashews1⁄2 cup blue-berries
1⁄2 cup Greek yogurt8 cashews1⁄2 cup blue-berries
1⁄2 cup Greek yogurt8 cashews1⁄2 cup blue-berries
Meal 100-120 120-160 160-200 200-240 240-280
3 oz chicken breast Sliced veggies 1 small whole wheat tortilla
3 oz chicken breast Sliced veggies 1 small whole wheat tortilla
3 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 apple
6 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 apple
6 oz chicken breast Sliced veggies 1 small whole wheat tortilla 1 apple
Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal.Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
Guide provided by Phen375 diet pills | www.phen375.comGuide provided by Phen375 diet pills | www.phen375.com
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup cottage cheese1 cup grapes
1⁄2 cup cottage cheese1 cup grapes 1 tbsp flaxseeds
1⁄2 cup cottage cheese1 cup grapes 1 tbsp flaxseeds
1⁄2 cup cottage cheese1 cup grapes 1 tbsp flaxseeds
1⁄2 cup cottage cheese1 cup grapes1⁄2 cup bran cereal 1 tbsp flaxseeds
Mid-Afternoon
Before Bed
Meal 100-120 120-160 160-200 200-240 240-280
Cheat meal (eat a meal you're craving but keep serving size in moderation)
Cheat meal (eat a meal you're craving but keep serving size in moderation)
Cheat meal (eat a meal you're craving but keep serving size in moderation)
Cheat meal (eat a meal you're craving but keep serving size in moderation)
Cheat meal (eat a meal you're craving but keep serving size in moderation)
Dinner
Meal 100-120 120-160 160-200 200-240 240-280
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange
1⁄2 cup Greek Yogurt1 orange