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ARE YOU READY TO GETRIPPED?For optimal results and to get in the most ripped shape imaginable,I’m putting you on a strict 30-day meal plan. Sounds tough?Actually, it’s not. In fact, I’ve made it as grab-and-go, easy to follow,and simple to prepare, as possible. And, I’ve also cut most of thecooking down to dinners and a few lunches only. So here’s the deal.There are 10 options for each meal — breakfast, lunch, snacks,dinner. The idea is that you can have any meal option on any day.The calories are all pretty equal. (Breakfast, lunch, and dinner are allaround 400 calories; snacks are about 200.) Love one breakfast?Eat it every day. Crave variety? Mix and match the other optionshowever you like.Since I’m always asked which brands I recommend, the brandsI’ve included in this plan are my personal favorites. (The ONLYbrand that I have any financial investment in is Popchips.) If, forsome reason, you don’t like coconut milk beverage, you alwayshave the option of switching to a dairy alternative. One caveat,non-organic dairy is loaded withantibiotics and hormones, so if you choose to go with dairy,please invest the extra few dollars each week to go withorganic products. And, if you don’t like Popchips, there aremany other snack options to choose from, as well.Ripped in 30 is my toughest DVD workout yet! Do iteveryday and follow this 30-day meal plan and youwon’t believe the results. You’d better take “before”pictures — because you’re not going tobelieve your “afters”!
Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file. The recipesare organized alphabetically by meal.30 DAY MEAL PLANBreakfastLunchSnackDinnerDay 12 Eggs and ToastTurkey and AvocadoWrapApple Berry BananaSmoothieTurkey KebabsDay 2Yogurt, Berriesand AlmondsGrilled Sirloin SaladAlmonds and an OrangeChicken SatayDay 3Waffles and BananasMexican PizzaProtein BarDay 4Ezekiel English Muffin or Hummus and VegetableToast with Almond Butter PitaTurkey JerkyDay 5Oatmeal with Apples andSeared Tuna SaladPecansHard-Boiled Egg With an BBQ Chicken and BlackAppleBean BurritoDay 6Egg White BreakfastWrapChickpea BurgersHummus and VeggiesHoney-Lemon MarinatedChicken BreastsDay 7Cheerios with a Bananaor BerriesSubwayVeggie DelitePopchips and CottageCheeseZesty ShrimpVeracruzanaDay 8Cottage Cheese andPineappleSalmon and BlueberrySaladBaked Corn Chips andSalsaMediterranean PizzaDay 9Bagel and CreamCheeseChicken Salad WithAvocado and MangoSunflower Seeds andWatermelonMahi Mahi TacosDay 10Baked Sweet Potato andGrilled Veggie SaladSausageMozzarella Cheese anda PearNut-Encrusted ChickenBreastsTMBlack Bean Chili*I like 22 Days brand.To save ink in your printer please print this in black and white.Roasted Salmon*Product can be found at www.jillianmichaels.com/shop and fine retailers.WANT EVEN MORE WAYS TO GET RIPPED?Get a FREE 30 DAY membership to Jillian’s online program atwww.jillianmichaels.com/ripped30dvd
30 DAY MEAL PLANBreakfastLunchSnackDinnerDay 11Egg White BreakfastWrapChickpea BurgersProtein BarDay 12Oatmeal with Applesand PecansChicken Salad WithAvocado and MangoPopchips and CottageCheeseRoasted SalmonDay 13Yogurt, Berriesand AlmondsTurkey and AvocadoWrapHummus and VeggiesMahi Mahi TacosDay 14Cheerios with a Bananaor BerriesMexican PizzaTurkey JerkyBlack Bean ChiliDay 15Bagel and CreamCheeseSalmon and BlueberrySaladAlmonds and an OrangeTurkey KebabsDay 162 Eggs and ToastGrilled Veggie SaladProtein BarDay 17Cottage Cheese andPineappleSeared Tuna SaladHard-Boiled Egg With an Nut-Encrusted ChickenAppleBreastsDay 18Egg White BreakfastWrapSubwayVeggie DeliteApple Berry BananaSmoothieMediterranean PizzaDay 19Oatmeal with Applesand PecansMexican PizzaBaked Corn Chips andSalsaBBQ Chicken and BlackBean BurritoDay 20Waffles and BananasChickpea BurgersPopchips and CottageCheeseZesty ShrimpVeracruzanaTMTM*I like 22 Days brand.To save ink in your printer please print this in black and white.Chicken Satay*I like 22 Days brand.Honey-Lemon MarinatedChicken Breasts*Product can be found at www.jillianmichaels.com/shop and fine retailers.WANT EVEN MORE WAYS TO GET RIPPED?Get a FREE 30 DAY membership to Jillian’s online program atwww.jillianmichaels.com/ripped30dvd
30 DAY MEAL PLANBreakfastLunchSnackDinnerDay 21Yogurt, Berriesand AlmondsHummus and VegetablePitaTurkey JerkyRoasted SalmonDay 22Cheerios with a Bananaor BerriesSeared Tuna SaladProtein BarDay 232 Eggs and ToastSubwayVeggie DeliteDay 24TMTurkey Kebabs*I like 22 Days brand.Almonds and an OrangeMahi Mahi TacosEzekiel English Muffin orGrilled Sirloin SaladToast with Almond ButterMozzarella Cheese anda PearBlack Bean ChiliDay 25Bagel and CreamCheeseSunflower Seeds andWatermelonChicken SatayDay 26Baked Sweet Potato andGrilled Veggie SaladSausageHard-Boiled Egg with anAppleNut-Encrusted ChickenBreastsDay 27Ezekiel English Muffin or Chicken Salad withToast with Almond Butter Avocado and MangoApple Berry BananaSmoothieHoney-Lemon MarinatedChicken BreastsDay 28Cottage Cheese andPineappleHummus and VegetablePitaBaked Corn Chips andSalsaZesty ShrimpVeracruzanaDay 29Waffles and BananasTurkey and AvocadoWrapHummus and VeggiesMixed Vegetable PizzaDay 30Cheerios with a Bananaor BerriesGrilled Sirloin SaladMozzarella Cheese anda PearBBQ Chicken and BlackBean BurritoTo save ink in your printer please print this in black and white.Salmon and BlueberrySalad*Product can be found at www.jillianmichaels.com/shop and fine retailers.WANT EVEN MORE WAYS TO GET RIPPED?Get a FREE 30 DAY membership to Jillian’s online program atwww.jillianmichaels.com/ripped30dvd
Breakfast RecipesGrab one of these quick meals and start your day — and your metabolism — off right.2 Eggs and Toast2 organic eggs1 teaspoon olive oil (optional)2 slices of multi-grain bread (preferably Ezekial 4:9 brand)Prepare the two eggs however you like (hard boiled, scrambled with a teaspoon of olive oil, over easy with ateaspoon of olive oil). Serve with toasted bread.Bagel With Cream Cheese and Lox1 multi-grain bagelLight spread of organic non-fat cream cheese2 oz. of nitrate-free loxToast the bagel, then add a light spread of organic non-fat cream cheese on top (Horizon Organic is a goodbrand to choose) and top with the sliced lox.Baked Sweet Potato and Sausage½ sweet potato, small1 chicken or turkey sausage (preferably organic or Trader Joe’s brand)While the sweet potato is baking, cook the chicken or turkey sausage in a skillet. Let the sweet potato cooldown for a few minutes. Slice the sausage into rounds and serve hot next to the sweet potato.Cheerios with Banana or Berries1 cup of Cheerios½ cup of coconut milk beverage½ banana, sliced or ½ cup of mixed berriesPour coconut milk into a bowl filled with Cheerios. Top with your choice of banana or berries.WANT EVEN MORE WAYS TO GET RIPPED?Get a FREE 30 day membership to Jillian’s online program atwww.jillianmichaels.com/ripped30dvd
Breakfast Recipes (cont.)Cottage Cheese With Pineapple2/3 cup organic low-fat cottage cheese2 slices of fresh pineappleOptional toppings:1 small organic apple1 cup melon1 cup berriesScoop cottage cheese into a small bowl and top with 2 slices of fresh pineapple; or apple, melon, or berriesinstead.Egg Whites Breakfast Wrap3 slices of nitrate-free turkey bacon4 egg whites, scrambled1 tomato, sliced1 Ezekiel 4:9 Sprouted Grain Tortilla or multi-grain tortillaCook the turkey bacon and scramble the egg whites in a separate skillet. Scoop the eggs onto the center ofthe tortilla, add the turkey bacon and sliced tomato on top. Roll up the tortilla, cut in half and serve.English Muffin or Toast With Almond Butter1 multi-grain English muffin or2 slices multi-grain bread (preferably Ezekiel 4:9 brand)1 light spread of organic natural almond butterToast English muffin or bread, then top with a light spread of almond butter.Hemp Waffles With BananasTwo Nature’s Path hemp waffles½ banana, sliced1 tablespoon organic maple syrup or organic raw honeyToast the waffles, then top them with the sliced bananas. Drizzle the syrup or honey on top.Oatmeal With Apples and Pecans1 cup of oatmeal (no sugar or artificial sweeteners)½ small organic apple, chopped6 organic pecans, crushedPinch of cinnamonPrepare 1 cup of oatmeal. Trader Joe’s steel cut oatmeal is my favorite, but instant is also okay as long as itdoesn’t have sugar or artificial sweeteners. Add chopped apples, crushed pecans and a pinch of cinnamon.Yogurt With Berries and Almonds1 serving coconut milk yogurt or organic dairy yogurt½ cup mixed berries¼ cup crushed raw or dry-roasted organic almondsRinse the mixed berries and pat dry. Top the yogurt with the berries and crunchy almonds.WANT EVEN MORE WAYS TO GET RIPPED?Get a FREE 30 DAY membership to Jillian’s online program atwww.jillianmichaels.com/ripped30dvd
Lunch RecipesThese protein-packed meals pack a lot of power to keep you going all day.Chicken Salad with Avocado and Mango2 tablespoons olive oil2 tablespoons fresh lime juice2 tablespoons mango chutney1 tablespoon soy sauce, low sodium¾ teaspoon grated, peeled fresh ginger4 (4-ounce) skinless, boneless organic chicken breast halves8 cups mixed greens salad, packaged1 cup diced, peeled mango¾ cup diced, peeled avocadoCooking sprayPreparationPreheat grill to medium-high heat or use a grill pan. Combine oil, juice, chutney, soy sauce and ginger in a smallbowl. Place chicken on large plate; spoon 2 tablespoons of oil mixture over the chicken, reserving the rest for thesalad. Turn chicken to coat, and let stand 5 minutes.Place chicken on grill rack coated with cooking spray. Grill 4 minutes on each side or until chicken is done,brushing with oil mixture from plate before turning. Slice chicken crosswise into strips. Arrange greens, mangoand avocado on four serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.Servings: 4. 185 calories per serving, 8 g Fat, 203 mg Sodium, 24 g Carbohydrate, 5 g Fiber, 8 g ProteinChickpea Burgers19 ounces garbanzo (chickpeas) beans, rinsed4 scallions1 organic egg2 tablespoon flour, all-purpose1 tablespoon oregano, fresh, chopped1/2 teaspoon ground cumin1/4 teaspoon salt2 tablespoon olive oil, extra virgin2 pitas, 6-inch whole-wheat1/2 cup yogurt, organic low-fat plain2 tablespoon tahini (sesame seed paste)1 tablespoon lemon juice1/3 cup parsley, flat-leaf, chopped1/4 teaspoon saltPreparationTo prepare burgers: Place chickpeas, scallions, egg, flour, oregano, cumin and ¼ teaspoon salt in a food processor.Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together whenpressed. (The mixture will be moist.) Form into 4 patties. Heat oil in a large skillet over medium-high heat. Add pattiesand cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4minutes more.To prepare sauce & serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and ¼ teaspoon salt in a mediumbowl. Divide the patties among the pitas and serve with the sauce. To make this in advance, just cover and refrigeratethe uncooked burger mixture and tahini sauce for up to 2 days.Servings: 4. 339 Calories per serving, 16 g Fat (3g Saturated), 53 g Carbohydrate, 742 mg Sodium, 9 g Fiber, 15 g ProteinWANT EVEN MORE WAYS TO GET RIPPED?Get a FREE 30 DAY membership to Jillian’s online program atwww.jillianmichaels.com/ripped30dvd
Lunch Recipes (cont.)Grilled Sirloin Salad1 tablespoon chili powder2 teaspoons dried oregano1 teaspoon dried thyme½ teaspoon onion powder½ teaspoon garlic powder¼ teaspoon black pepper1 pound lean boneless sirloin steak, trimmed8 cups organic mixed salad greens or arugula1 ½ cups red bell pepper strips1 cup vertically-sliced red onion1 tablespoon chopped fresh parsley1 tablespoon red wine vinegar1 teaspoon olive oil1 teaspoon fresh lemon juice1 (8 ¾ ounce) can organic whole kernel corn, drainedand rinsedPreparationCombine the first six ingredients; rub over both sides of steak. Heat a grill pan over medium-high heat. Addsteak; cook on each side 5 minutes or until desired degrees of doneness. Cut the steak across grain into thinslices. While steak cooks, combine salad greens and remaining ingredients in a large bowl; toss well to coat.Top with steak.Servings: 4. 278 calories per serving, 8.7 g Fat, 330 mg Sodium, 22 g Carbohydrate, 6.1 g Fiber,30.4 g ProteinGrilled Veggie Salad1 teaspoon chopped fresh rosemary1/8 teaspoon freshly ground black pepper2 ½ teaspoons olive oil1 tablespoons raspberry-flavored vinegar1 clove garlic, minced2 ears fresh organic corn, husked1 small zucchini, cut in half lengthwise (about ¼ pound)1 small yellow squash, cut in half lengthwise (about ¼ pound)1 large bell pepper, cut into quarters2 (1/2 inch) slices red onion1 large unpeeled tomato, cored and cut in half crosswisePreparationCombine rosemary, black pepper, olive oil, vinegar, and garlic in a bowl; stir with a whisk until blended. Brushears of corn and the cut surfaces of the remaining vegetables with half the olive oil mixture, and set aside.Coat grill rack with cooking spray; place on grill over medium – hot coals. Place vegetables, cut side down,on rack. Cook 5 minutes; brush with remaining olive oil mixture. Turn vegetables over, and cook an additional5 minutes or until tender. Remove from grill; cut each ear of corn into 6 pieces. Cut onion slice into quarters.Cut remaining vegetable pieces in half.Servings: 2. 256 Calories per serving (serving size is one cup), 7.8 g Fat, 36 mg Sodium, 47 g Carbohydrate,10.4 g Fiber, 7.8g ProteinWANT EVEN MORE WAYS TO GET RIPPED?Get a FREE 30 DAY membership to Jillian’s online program atwww.jillianmichaels.com/ripped30dvd
Lunch Recipes (cont.)Hummus and Vegetable Pita1/4 cup hummus1 pita, 6 ½-inch whole-wheat, cut in half to form two pockets1/2 cup organic spinach1 tablespoon red onion, red, chopped1/4 cup carrots, chopped2 slices tomatoes2 tablespoon organic low-sodium mozzarella cheese, shreddedPreparationSpread hummu
1/4 cup organic raw honey 1/4 cup(s) lemon juice 2 teaspoon oil, vegetable 1 teaspoon rosemary, crushed 1 teaspoon lemon peel, grated 1/2 teaspoon salt 1/8 teaspoon black pepper 4 organic chicken breasts, skinless Preparation Combine all ingredients (except chicken) and mix well.
