Week 1

Monday Meal 1 - Meal 2 - - - Meal 3 - - - Meal 4 - - Meal 5 - - 4 egg whites w/fresh veggies & evoo non-stick spray cup (dry measured) oatmeal w/cinnamon EAS AdvantEDGE/ Myoplex Carb Sense shake 1 small/medium peach 8 almonds large whole grain/high protein/high fiber tortilla (100 cal.) 2 oz. diced grilled chicken fresh veggies (1 cup minimum) w/1 Tbsp. low fat balsamic 4 oz. grilled broiled white fish (mahi, tilapia, flounder, etc.) 2 cups veggies steamed (drizzle w/1 Tsp. evoo) cup fat free cottage cheese cup diced strawberries

Tuesday Meal 1 - Protein Yamcakes Meal 2 - 3 Wasa Crispbreads topped w/mustard & fresh veggies - 3 oz. sliced all natural lean deli meat (nitrite/nitrate free) - thinly sliced avocado Meal 3 - large salad (3 cups greens w/veggies of your choice5 color minimum) + cup shelled edamame & 2 Tbsp. Newmans Own Lighten Up salad dressing Meal 4 - 3.5 oz. grilled salmon - 2 cup steamed veggies Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake Wednesday Meal 1 - 100% whole wheat English muffin - 1 egg + 2 egg whites scrambled w/fresh veggies & evoo non-stick spray Meal 2 - 2.6 oz. albacore tuna pouch - 1 serving whole grain crackers (Kashi, Triscuits, Crunchmasters) Meal 3 - cup fat free cottage cheese - 1 small/medium orange - 1 large stalk celery w/1Tbsp. all natural nut butter Meal 4 - large whole grain/high protein/high fiber tortilla (100 cal.) - 2 oz. all natural sliced lean deli meat - fresh veggies (1 cup minimum) w/spicy mustard Meal 5 - 1 - 2 cups steamed spaghetti squash w/1 tsp. evoo - 3 oz. ground turkey breast - - cup marinara (10 g carb/6 g sugar per serving max.) - 1-2 Tbsp. parmesan cheese (optional) Thursday Meal 1 - Protein Oatmeal (1/2 cup dry oatmeal + 1 serving whey protein) w/cinnamon Meal 2 - large salad (3 cups greens w/veggies of your choice5 color minimum) + 2 oz. all natural lean deli meat + 1 hard boiled

Copyright 2010 Emily Alvers. All rights reserved.

egg & 2 Tbsp. Newmans Own Lighten Up salad dressing Meal 3 - 3 oz. grilled chicken - 1 small/medium apple - 8 almonds Meal 4 - Souper Easy Lentils Meal 5 - cup fat free cottage cheese - cup blueberries Friday Meal 1 - 1 cup Kashi Go Lean cereal - unsweetened almond milk Meal 2 - can albacore tuna + 1 hard boiled egg + celery + 1 Tbsp. low fat mayo - 1 whole grain pita w/fresh greens & tomatoes Meal 3 - cup dry roasted edamame Meal 4 - 2 small whole grain/high fiber/low carb tortillas - 3 oz. fajita grilled chicken breast - sauted onions & peppers, romaine lettuce, diced tomatoes - 1-2 Tbsp. low far sour cream (optional) Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake - 8 almonds Saturday Meal 1 - 4 egg whites w/fresh veggies & evoo non-stick spray - cup (dry measured) hot oat bran + cup berries Meal 2 - Flatbread Pizza: large whole grain/high protein/high fiber tortilla (100 cal.) - Piled high with fresh veggies (3 color minimum.) and drizzled w/evoo - cup fat free/reduced fat crumbled feta cheese - 1 Tbsp. parmesan cheese (optional) (Bake on pizza crisper at 400 F until edges are brown and crispy) Meal 3 - Cholesterol Free Deviled Eggs - 1 cup baby carrots - cup sugar snap peas Meal 4 - Fajita Salad: 3 cups fresh greens - 3 oz. fajita grilled chicken breast - sauted onions & peppers, diced tomatoes - cup black beans - Tbsp. evoo Meal 5 - cup fat free cottage cheese - 1 small/medium baked apple w/cinnamon Sunday FREE DAY: Dont take it too freely! Try having larger portions of clean foods and allow yourself a couple treats if youve been craving them all week. DO NOT throw in the towel and go on an all out binge or you can undo your progress from the whole week. 3500 calories = 1 pound of fatCalories add up quickly when dining out, so make reasonable choices without going overboard. Quote for the day: Nothing tastes as good as being fit feels!

Copyright 2010 Emily Alvers. All rights reserved.

Week 2
Monday Meal 1 - 3 egg whites w/fresh veggies & evoo non-stick spray - large whole grain/high protein/high fiber tortilla (100 cal.) Meal 2 - cup fat free cottage cheese - 1 serving whole grain crackers (Kashi, Triscuits, Crunchmasters) Meal 3 - large salad (3 cups greens w/veggies of your choice5 color minimum) + 3 oz. grilled chicken + 2 Tbsp. Newmans Own Lighten Up salad dressing - cup strawberries Meal 4 - 3.5 oz. broiled salmon - small sweet potato - 1 cup veggies steamed Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake Tuesday Meal 1 - 1 cup Kashi Go Lean cereal - unsweetened almond milk Meal 2 - 2 Wasa Crispbreads topped w/mustard & fresh veggies - 2 oz. Cabot 75% light cheddar cheese - medium orange Meal 3 - large salad (3 cups greens w/veggies of your choice5 color minimum) + 1 hard boiled egg + 2 oz. all natural lean deli meat & 2 Tbsp. Newmans Own Lighten Up salad dressing - medium orange Meal 4 - Fake-Out Take-Out Meal 5 - EAS AdvantEDGE shake - 8 almonds Wednesday Meal 1 - 100% whole wheat English muffin - 1 egg + 2 egg whites scrambled w/ fresh veggies & evoo non-stick spray Meal 2 - Myoplex Strength Formula shake Meal 3 - large whole grain/high protein/high fiber tortilla (100 cal.) - 2 oz. all natural sliced lean deli meat - fresh veggies (1 cup minimum) w/1 Tbsp. hummus Meal 4 - 4 oz. broiled tilapia - cup brown rice - 1 cup steamed veggies (drizzle w/1 tsp. evoo) Meal 5 - cup fat free cottage cheese - cup blackberries Thursday Meal 1 - 4 egg whites w/fresh veggies & evoo non-stick spray - cup (dry measured) hot oat bran + cup berries Meal 2 - EAS AdvantEDGE/ Myoplex Carb Sense shake - 1 rice cake w/1 Tbsp. all natural nut butter

Copyright 2010 Emily Alvers. All rights reserved.

Meal 3 - large salad (3 cups greens w/veggies of your choice5 color minimum) + cup shelled edamame + cup fat free crumbled feta cheese & 2 Tbsp. Newmans Own Lighten Up salad dressing - serving whole grain crackers (Kashi, Triscuits, Crunchmasters) Meal 4 - Almond Flax Mahi Mahi - 1 medium zucchini & 1 medium yellow squash grilled w/1 tsp. evoo Meal 5 - cup fat free cottage cheese - 1 small apple w/cinnamon Friday Meal 1 - Protein Oatmeal (1/2 cup dry oatmeal + 1 serving whey protein + 1 Tbsp. nuts) Meal 2 - 3 oz. grilled chicken - 1 cup mixed fresh fruit salad Meal 3 - 2 small whole grain/high fiber/low carb tortillas (50 cal each.) - 1 Tbsp. hummus & fresh greens, tomatoes - 2 slices Jarlsberg Lite Swiss Cheese Meal 4 - 3.5 oz. grilled salmon - 2 cups steamed veggies Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake - 8 almonds Saturday Meal 1 - Breakfast Pizza: 1 whole grain pita - 1 egg white + 1 egg - fresh veggies & evoo spray - 2 Tbsp. low fat shredded cheese (Bake on pizza crisper at 400 F until edges are brown and crispy) Meal 2 - Southwest Chicken Bowl: 1 cup steamed julienne zucchini & yellow squash - cup black beans - 2 oz. grilled chicken - diced tomatoes, cilantro, lime juice & 1 tsp. evoo Meal 3 - can Amys Organic Lentil Soup - 1 oz. Cabot 75% light cheese Meal 4 - Spinach & Cheese Turkey Burger Meal 5 - EAS AdvantEDGE peanut butter protein bar Sunday FREE DAY: Dont take it too freely! Try having larger portions of clean foods and allow yourself a couple treats if youve been craving them all week. DO NOT throw in the towel and go on an all out binge or you can undo your progress from the whole week. 3500 calories = 1 pound of fatCalories add up quickly when dining out, so make reasonable choices without going overboard. Quote for the day: If you want something youve never had, you must do things youve never done!

Copyright 2010 Emily Alvers. All rights reserved.

Week 3
Monday Meal 1 - Protein Yamcakes (Make double to have extra for tomorrow.) Meal 2 - 2 oz. Cabot 75% light cheddar cheese - 1 small/medium apple Meal 3 - large whole grain/high protein/high fiber tortilla (100 cal.) - 2 oz. diced grilled chicken - fresh veggies (1 cup minimum) w/spicy mustard Meal 4 - 3 oz. grilled chicken - small sweet potato - 1 cup veggies steamed (drizzle w/1 tsp. evoo) Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake - 1 large stalk celery - 1 Tbsp. all natural nut butter Tuesday Meal 1 - 4 egg whites w/fresh veggies & evoo non-stick spray - cup (dry measured) oatmeal w/cinnamon Meal 2 - Protein Yamcakes Meal 3 - 2 Wasa Crispbreads topped w/mustard & fresh veggies - can albacore tuna + 1 hard boiled egg white + celery + 1 Tbsp. low fat mayo Meal 4 - 4 oz. broiled scallops (drizzle 1 tsp. evoo) - cup wild rice - 1 cup steamed veggies Meal 5 - cup fat free cottage cheese - cup blueberries Wednesday Meal 1 - large whole grain/high protein/ high fiber tortilla (100 cal.) - 1 egg + 1 egg white scrambled w/ fresh veggies & evoo non-stick spray Meal 2 - large salad (3 cups greens w/veggies of your choice5 color minimum) + 3 oz. grilled chicken & 2 Tbsp. Newmans Own Lighten Up salad dressing - 2 rice cakes Meal 3 - 1 can Amys Organic Vegetable Barley soup - 3 oz. grilled chicken tossed in Meal 4 - Stuffed Pepper: Green pepper stuffed w/ - 3 oz. ground turkey breast - cup brown rice - diced tomatoes, onions, garlic - 1 oz. Cabot 75% light cheddar cheese melted on top (optional) Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake Thursday Meal 1 - Protein Oatmeal (1/2 cup dry oatmeal + 1 serving whey protein + 1 Tbsp. nuts)

Copyright 2010 Emily Alvers. All rights reserved.

Meal 2 - large salad (3 cups greens w/veggies of your choice5 color minimum) + 2 oz. all natural lean deli meat + 1 hard boiled egg & 2 Tbsp. Newmans Own Lighten Up salad dressing Meal 3 - Myoplex Strength Formula shake Meal 4 - Grilled Chicken Kabobs: 3 oz. skewered grilled chicken - cup brown rice - 2 kabobs full of grilled veggies (3 color minimum) & drizzle w/1/2 Tbsp. evoo Meal 5 - cup fat free cottage cheese - 1 serving whole grain crackers (Kashi, Triscuits, Crunchmasters) Friday Meal 1 - 100% whole grain English muffin - 1 egg + 2 egg whites scrambled w/fresh veggies & evoo non-stick spray Meal 2 - 1 cup Kashi Go Lean cereal - unsweetened almond milk Meal 3 - large salad (3 cups greens w/veggies of your choice5 color minimum) + 3 oz. grilled chicken & 2 Tbsp. Newmans Own Lighten Up salad dressing - 1 small/medium orange Meal 4 - Flatbread Pizza: large whole grain/high protein/high fiber tortilla (100 cal.) - Piled high with fresh veggies (3 color minimum.) and drizzled w/evoo - 1 oz. grilled chicken - 1 oz. skim milk mozzarella - 1 Tbsp. parmesan cheese (optional) (Bake on pizza crisper at 400 F until edges are brown and crispy) Meal 5 - cup fat free cottage cheese - cup strawberries Saturday Meal 1 - 4 egg whites w/fresh veggies & evoo non-stick spray - 1 cup fresh mixed fruit Meal 2 - Boca Burger - 2 Wasa Crispbreads - mustard, alfalfa sprouts, tomatoes, onions Meal 3 - large whole grain/high protein/high fiber tortilla - 3 oz. grilled shrimp - fresh veggies (1 cup minimum) w/1 Tbsp. low fat balsamic Meal 4 - 1 - 2 cups steamed spaghetti squash w/1 tsp. evoo - 3 oz. ground turkey breast - - cup marinara (10 g carbs/6 g sugar per serving max.) - 1-2 Tbsp. parmesan cheese (optional) Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake Sunday FREE DAY: Dont take it too freely! Try having larger portions of clean foods and allow yourself a couple treats if youve been craving them all week. DO NOT throw in the towel and go on an all out binge or you can undo your progress from the whole week. 3500 calories = 1 pound of fatCalories add up quickly when dining out, so make reasonable choices without going overboard. Quote for the day: A mans health can be judged by which he takes two at a time-pills or stairs.

Copyright 2010 Emily Alvers. All rights reserved.

Week 4
Monday Meal 1 - Protein Oatmeal (1/2 cup dry oatmeal + 1 serving whey protein) w/cinnamon Meal 2 - large salad (3 cups greens w/veggies of your choice5 color minimum) + 3 oz. grilled chicken & 2 Tbsp. Newmans Own Lighten Up salad dressing - 1 small/medium pear Meal 3 - Amys Organic Vegetable Barley soup - 3 oz. diced grilled chicken thrown in Meal 4 - 3.5 oz. broiled salmon - 2 cups steamed veggies Meal 5 - 2 oz. Cabot 75% light cheddar cheese - 1 cup baby carrots Tuesday Meal 1 - 3 egg whites w/fresh veggies & evoo non-stick spray - large whole grain/high fiber/high fiber tortilla (100 cal.) Meal 2 - 1 cup sugar snap peas - EAS AdvantEDGE/ Myoplex Carb Sense shake Meal 3 - 2.6 oz. albacore tuna pouch - 1 small/medium apple - 8 almonds Meal 4 - 4 oz. broiled jumbo shrimp (drizzle 1 tsp. evoo) - small sweet potato - 1 cup steamed veggies Meal 5 - cup fat free cottage cheese - cup blackberries Wednesday Meal 1 - 1 cup Kashi Go Lean cereal - unsweetened almond milk Meal 2 - 3 oz. grilled chicken breast - 1 small/medium apple Meal 3 - large whole grain/high protein/high fiber tortilla (100 cal.) - cup edamame, 1 cup greens, tomatoes w/1Tbsp. low fat balsamic - 2 Tbsp. fat free crumbled feta cheese Meal 4 - Souper Easy Lentils Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake Thursday Meal 1 - 4 egg whites w/fresh veggies & evoo non-stick spray - 1 cup fresh mixed fruit Meal 2 - large salad (3 cups greens w/veggies of your choice5 color minimum) + 2 oz. all natural lean deli meat + 1 hard boiled egg & 2 Tbsp. Newmans Own Lighten Up salad dressing - 1 rice cake

Copyright 2010 Emily Alvers. All rights reserved.

Meal 3 - Myoplex Strength Formula shake Meal 4 - Grilled Shrimp Kabobs: 4 oz. skewered jumbo shrimp - cup wild rice - 2 kabobs full of grilled veggies (3 color minimum) & drizzle w/1/2 Tbsp. evoo Meal 5 - cup fat free cottage cheese - cup fresh diced peaches Friday Meal 1 - Protein Oatmeal (1/2 cup dry oatmeal + 1 serving whey protein) w/cinnamon Meal 2 - baked potato topped w/ - 1 Tbsp. Smart Balance Light butter spread - 2 oz. Cabot 75% light cheddar - chives & 1 Tbsp. low fat sour cream (optional) - side salad w/ red wine vinegar & 1 tsp. evoo Meal 3 - large salad (3 cups greens w/veggies of your choice5 color minimum) + 3 oz. grilled chicken & 2 Tbsp. Newmans Own Lighten Up salad dressing - 1 small/medium orange Meal 4 - Tilapia with Mango Salsa Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake - 8 almonds Saturday Meal 1 - Paleo Pancakes with Fresh Fruit Compote Meal 2 - cup brown rice - 3 oz. ahi tuna - cup diced avocado Meal 3 - large salad (3 cups greens w/veggies of your choice5 color minimum) + cup fat free cottage cheese & 1 Tbsp. Newmans Own Lighten Up salad dressing - 1 serving whole grain crackers (Kashi, Triscuits, Crunchmasters) Meal 4 - 3 oz. grilled bison - cup steamed red potatoes - 1 cup steamed green beans Meal 5 - EAS AdvantEDGE/ Myoplex Carb Sense shake Sunday FREE DAY: Dont take it too freely! Try having larger portions of clean foods and allow yourself a couple treats if youve been craving them all week. DO NOT throw in the towel and go on an all out binge or you can undo your progress from the whole week. 3500 calories = 1 pound of fatCalories add up quickly when dining out, so make reasonable choices without going overboard. Quote for the day: Whether you think you can or think you cant, your right!

Copyright 2010 Emily Alvers. All rights reserved.