Transcription
BodyConfidenceVenice Nutrition’s 3-Step SystemThat Unlocks Your Body’s Full PotentialMark MacdonaldThis book contains advice and information relating to health care. It is notintended to replace medical advice and should be used to supplement ratherthan replace regular care by your doctor. It is recommended that you seekyour physician’s advice before embarking on any diet or other health plan. Allefforts have been made to assure the accuracy of the information contained inthis book as of the date of publication. The publisher and the author disclaimliability for any medical outcomes that may occur as a result of applying themethods suggested in this book.
ContentsForeword by Chelsea HandlerFiguresMeal PlansRecipes1416110Food Categories of Your Exchange System121Success Stories - Before and After Photographs129Chelsea Handler Photo: Russell James for Shape magazine. Used courtesy of Shape magazine.Success Story After Photos: Chris CalhanMark Macdonald’s After Photo: Martin RyterTally Sander’s After Photo: David RobinetMegan Hall’s After Photo: Keiko GuestGraphics: Vaughan RisherRecipes: Venice Nutrition’s Chef, Valerie CogswellCopyright 2011 by Venice Nutrition LLC
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ForewordI met Mark Macdonald three weeks before my twenty-seventh birthday,and he changed my life forever. I was sick of starving myself and neverlosing any weight, and not exactly open to the idea of cutting alcohol outof my life. After spending an hour with Mark, I realized how little I knewabout food, and how many bad habits had been formed from my childhoodin New Jersey.Growing up in a household where you would find Twix bars in yournightstand, and where a bowl of freshly made macaroni and cheese wasconsidered an after-school snack, it became clear that I had a lot of mentaldeprogramming to do. I was basically starving my body and weighing myself three to four times a day. I had gotten so delusional about my food thatI believed a chicken wing was a more logical snack than an apple becauseit weighed less.When Mark explained to me how important it was to feed your bodyevery three to four hours, I was elated. When he told me I had to cut backon a lcohol, but not eliminate it completely, I was furious.Mark gently explained to me how the body works and showed me howmuch actual fat, protein, and carbohydrate was necessary for me to feelsatisfied. I had no idea that a salad drenched in dressing was basically theequivalent of a piece of pizza. He broke down all the components of fuelingmy body and what ratios would be effective in retraining it to stop storingfat—and finally release a little. It had never occurred to me that by starvingmy body, it was holding on to fat.The first time I walked out of Mark’s office, I was intent on followingall his directions to a tee. Within the first three days, I had more energythan I knew what to do with, I felt satisfied after every meal, and I actuallybegan to crave working out. In the first week, I lost 2 percent body fat—butI gained three pounds. I was beside myself and had a complete breakdownin Mark’s office, where he urged me to stay with the program and not worry2
about the number on the scale. He had warned me that, because of all theyears I’d been tricking my body, I would probably gain a few pounds beforeI lost. But he encouraged me to focus on the fact that I had been successfulin losing fat, and he reminded me about my increase in energy and workoutstamina.It was only one more week before I lost another 2 percent body fat andmy body started to drop weight due to my muscle/fat ratio. My clothes all fit better than before, and my muffin top started to dissipate. I watched my bodylean out everywhere: my arms, stomach, and face. It was the first time anyonein my family could claim to have a set of abs. I was euphoric and so relieved toknow that my body wasn’t that different from everyone else’s and that therewas an actual program that would work for me.I have learned that with a busy lifestyle, it’s not always easy to eat right, soit’s important to get in the habit of carrying healthy options with you and filling your refrigerator with clean food. I’ll prepare grilled chicken, shrimp, andturkey meatballs for the week and eat something different each day. I alwayshave arugula salad with me, and protein powder that I mix with water for asnack at least once a day. My mind-set has changed in that I now know that Iam fueling my body, and not snacking because of cravings. The healthier andleaner I am, the fewer cravings I have. I always start with protein and workmy way from there. If I’m drinking, I skip heavy starches and know I can fillup on fresh steamed veggies and small amounts of fat. I eat more frequentlythan I’ve ever eaten before, and my mind and body are sharper because of it.Since that time, I have fallen on and off Mark’s nutrition plan, but he hasalways been there for me when I decided I didn’t like the dimples forming onthe back of my ass. Most recently, I posed for the cover of Shape magazineand worked with Mark daily to get myself back on the program and back tohealthy, lean eating. It took less than a week for me to see the definition inmy stomach and arms. Any cellulite on the back of my legs had completelydisappeared, and I have to say, I looked borderline amazing. I did combinethe nutrition with Pilates and some cardio, but in the past I’d done an hour ofcardio a day without focusing on nutrition, and I didn’t have the same results.I now know that the nutritional component is the most important aspect,and I know that If I want to maximize my energy level and feel great aboutmyself in a bikini, I have to be responsible about my food. I get to drink myBelvedere, stay lean, and help my friends when they’re serious about gettingtheir bodies in better condition.—Chelsea Handler3
FiguresFIGURE 1The Four Levels of HealthFemaleBody FatMale 25%Body Fat 16%Body Fat 2 0 – 2 5 %Body Fat 1 2 – 1 6 %Body Fat 1 6 – 1 9 %Body Fat 0 8 – 1 1 %Body Fat 1 5 %Body Fat 0 7 %FIGURE 2Je n n i fer O p p en h ei mer — Go al -S e tti ng C har tG OAL T YPE 1 Lose Body Fat / Body Weight & Tone UpStartingPoint1st Goal4th GoalResultsAt RiskStill At 2339Level of HealthWeight (lbs)Body Fat (%)Lean Body Mass (lbs)Body Fat (lbs)beforeafter2nd Goal 3rd Goal3832251815231001021031051055624835231844On average, the first short-term goal takes 2–4 weeks to achieve. From then on, each short-term goal takes approximately 4–6 weeks.FIGURE 3Scott Kin g — Goa l-Setti n g C h a r tG OAL T YPE 1 Lose Body Fat / Body Weight & Tone UpStartingPoint1st Goal4th GoalResultsAt 221220219740Level of HealthWeight (lbs)Body Fat (%)Lean Body Mass (lbs)beforeafterBody Fat (lbs)2nd Goal 3rd Goal23181397161821821841841842554028181342On average, the first short-term goal takes 2–4 weeks to achieve. From then on, each short-term goal takes approximately 4–6 weeks.4
FIGURE 4K at i D u w a — I ni t i a l G o a l - S e t t i n g C h a r tGOAL TYPE 1 Lose Body Fat / Body Weight & Tone UpStarting Point1st GoalResultsModeratePerformancePerformanceWeight (lbs)12311211Body Fat (%)21138Lean Body Mass (lbs)97970Body Fat (lbs)261511Level of HealthbeforeafterOn average, the first short-term goal takes 2–4 weeks to achieve. From then on, each short-term goal takes approximately 4–6 weeks.Kati Duwa — Current Goal-Setting ChartGOAL TYPE 2Gain Weight / Increase Strength / Build Muscle MassStartingPointLevel of Health1st Goal2nd Goal 3rd GoalResultsPerformance Performance Performance Performance PerformanceWeight (lbs)1121141161186Body Fat (%)131313130Lean Body Mass (lbs)97991011036Body Fat (lbs)151515150O n av e r a g e , t h e f i r s t s h o r t - t e r m g o a l t a ke s 2 – 4 w e e k s t o a c h i ev e .Fro m th en o n , eac h s h or t - t e rm goa l t a ke s ap p rox i ma t e ly 4 –6 we e k s.5
FIGURE 5Dave Stockton — Ini ti al Goal-Setting Char tG OAL T YPE 1 Lose Body Fat / Body Weight & Tone Up2nd GoalResultsModerateFitPerformancePerformanceWeight (lbs)18717616423Body Fat (%)181141415315615853420628Starting PointLevel of HealthLean Body Mass (lbs)Body Fat (lbs)beforeafter1st GoalOn average, the first short-term goal takes 2–4 weeks to achieve. From then on, each short-term goal takes approximately 4–6 weeks.Dave Stockton — Current Goal-Setting ChartG OAL T YPE 2Gain Weight / Increase Strength / Build Muscle MassStartingPointLevel of Health1st Goal2nd Goal 3rd Goal4th GoalPerformance Performance Performance Performance PerformanceResultsPerformanceWeight (lbs)16416817017217511Body Fat (%)4555511581601621641668688893Lean Body Mass (lbs)Body Fat (lbs)On average , the first shor t-term goal takes 2–4 weeks to achieve .From then on, each shor t-term goal takes approximately 4–6 weeks.6
FIGURE 6Yo u r Goal - S et t i ng C har tG OAL T YPEE XTERNAL G OALSBody Composition GoalsStartingPoint1st Goal2nd Goal 3rd Goal4th GoalResultsLevel of HealthWeight (lbs)Body Fat (%)Lean Body Mass (lbs)Body Fat (lbs)Body Part MeasurementsNeck Meas. (in)Hip Meas. (in)Waist Meas. (in)Thigh Meas. (in)Yo u m a y h a v e m o r e o r l e s s t h a n f o u r s h o r t - t e r m g o a l s .This all depends on your long-term goal.I NTERNAL G OALSe .g. “Increased E n e r g y ” or “ Re duce d Sug a r C r av ing s ”123456On average , the first shor t-term goal takes 2–4 weeks to achieve .From then on, each shor t-term goal takes approximately 4–6 weeks.7
FIGURE 7Quality of FoodHighest QualityLeast Processed and Least RefinedC A R B O H Y D R AT E S F AT SP ROT E I NBeefChickenEgg whitesEggs, wholeFishPorkSoy beansTurkey breastBeans, freshBrown riceFruitHot cerealsSweet potatoesVegetablesYamsAvocadoFlaxseed oilNatural nut butterNutsOlive oilOlives(All Other Fresh or Frozen Meat)Medium QualityP ROT E I NMedium Processed and Medium RefinedC A R B O H Y D R AT E S F AT SCanned meatGarden burgersPrepackaged meatsBread- (at least 2 grams of fiber)Protein powder - whey, egg, and soySandwich meatsSoy products, packagedDairy- Cheese- Cottage cheese- Milk- YogurtCanned beansCanned fruitCanned vegetablesCold cerealsCrackersPastaCanola oilGuacamoleProcessed nut buttersVegetable oilPotatoes, red and whitePretzelsLow QualityP ROT E I NProtein barsMost Processed and Most RefinedC A R B O H Y D R AT E S F AT SReady-to-drink protein drinksBreadButterIce cream (NF, LF)Potato chipsTortilla chipsWhite riceMargarineMayonnaiseSour cream- (less than 2 grams of fiber)8Creamy salad dressing
FIGURE 8A Sample Nutrition JournalNutrition Journal KEYEnergy —L: Low M: Medium H: HighHunger Before Meal —NH: not hungry H: hungry VH: very hungryHunger After Meal —SH: still hungry S: satisfied F: fullMeals(time terHungerBeforeHungerAftergramsgramsgramsoz or LL, M, HL, M, HNH, H, VHSH, S, FMeal 1Notes:Meal TotalMeal 2Notes:Meal TotalMeal 3Notes:Meal TotalMeal 4Notes:Meal TotalMeal 5Notes:Meal TotalMeal 6Notes:Meal TotalDaily TotalSLEEP HOURS:MULTIVITAMIN & OMEGA FATTY ACIDS:9
FIGURE 9Male - Goal Type 1Male - Goal Type 2Nutritional ParametersNutritional ParametersCalories per Meal400Calories per Meal500Protein(40%) 40gProtein(35%) 44gCarb(35%) 35gCarb(35%) 44gFat(25%) 11gFat(30%) 16gMeal Intervals3-4 HoursMeal Intervals3-4 t10
FIGURE 10Simplifying Your MealsProteinFatsChoose 1 type of ProteinLean ProteinNon-Lean ProteinChoose 1 FatONLY With Lean ProteinCarbohydratesChoose 1 or 2 CarbsGrainFruitVegetablesChickenGround beefAlmondsBrown riceAppleAsparagusLow-fat cottage cheeseGround turkeyAvocadosOatmealBananaBroccoliTunaFilet mignonCashewPotatoesBlueberriesCarrotsProtein powderPork tenderloinPeanut butterQuinoaOrangeCornLow-fat Greek yogurtSalmonWheat breadStrawberriesGarbanzo beansetc.etc.Oil vinaigretteSalad dressingetc etc etc etc ORMeal ReplacementsChoose 1 for a Whole MealEdamameProtein bar (your 2 favorites)Ready-to-drink protein shake (your 2 favorites)etc 11
FIGURE 11Weight Measurements1 ounce 28 grams.75 ounce 21 grams.5 ounce 14 grams.25 ounce 7 gramsOuncesGramsVolume MeasurementsCupsOuncesTablespoonTeaspoon1 cup 8 ounces¾ cup 6 ounces½ cup 4 ounces¼ cup 2 ounces1 tablespoon 3 teaspoons (15 grams)½ tablespoon 1.5 teaspoons (7.5 grams)1 teaspoon 5 gramsFIGURE 12Maximizing Your CardioFat-Burning CardioOxygenLineAerobicOXYGEN IS CONSISTENTHigh-Intensity CardioAnaerobicOXYGEN IS INCONSISTENTH EARTR ATEH EARTR ATEin Beats / Min100in Beats / Min110120130140150160170180Muscle Fiber RecruitedMuscle Fiber RecruitedR ed M u scleWhi te Mus c l eOptimal Heart RateOptimal Heart RateDepending on current conditionlevel, typically between 130–145BPM. The key is to not crossover your cardio line intoHigh-Intensity Cardio.Intense bursts of speed for 1 minuteat a high Heart Rate (160–175 BPM),followed by 1–2 minute(s) of recoverybringing your Heart Rate to 120–130BPM, then repeat.DurationDurationMinimum 30 Minutes.Longer Duration More Fat BurningMaximum 35 Minutes.Too long of a duration will causeyour body to burn muscle.Times Per WeekTimes Per Week3–5 Days Per WeekAmount of days depends on Goal Type5 days More Fat Burning1–3 Days Per WeekAmount of days depends on Goal Type3 days More Fat Burning12
FIGURE 13Cardiovascular Exercise TechniqueThis is an example of correct cardio technique while walking or running. Pleaseapply this technique to every instance of cardio you perform. This will ensureoptimal muscle fiber recruitment.1234561Keep body upright and head up.4Maintain a slight arch in lower back.4Tighten entire abdomen region.Keep shoulders back and chest slightly pressed outward.Contract gluteal muscles.32Keep knee in line with heel, never leaning over toes!57 Shift weight to ball of foot, while keeping body upright and knee in line with heel.8 Heel strike - the majority of initial weight should be placed on the heel and gluteus (butt).9 Push off ball of foot while continue to contract all working muscle fibers.Please also observe the following guidelines: BODY IN BALANCE STATE NO HOLDING HANDRAILS OF MACHINE BREATHE IN RHYTHMexample: When walking, inhale every 3–4 steps, then exhale, and repeat that cadence.13986&7
FIGURE 14A Sample Exercise JournalStretchingTypeDurationNotesCardiovascular ExerciseTypeDurationHeart RateInclineSurfaceNotesHigh Intensity (consistent HR)Fat Burning (consistent HR)Core TrainingTypeDurationNotesWeight TrainingTypesSetsRepetitionsWeight14RestNotes
FIGURE 15Goal Type 2 Exercise RoutineGoal Type 1 Exercise RoutineNOTE : EXERCISES SHOULD BE DONE IN THE ORDER LISTED EACH DAYNOTE : EXERCISES SHOULD BE DONE IN THE ORDER LISTED EACH DAYDay 1Day 2Day 3StretchingCore orWeightsFat-Burning Cardio10 minsStretchingHigh-Intensity Cardio10 minsFat-Burning Cardio30–60 mins*StretchingCore orWeightsFat-Burning Cardio10 minsDay 4Day 5Day 6optionalDay 7Day 130 mins30–60 mins*Day 230 minsDay 4RE S T !10 mins30 mins30–60 mins*StretchingCore or10 mins30 mins30–60 mins*WeightsFat-Burning CardioStretchingWeights10 mins30–45 minsFat-Burning Cardio30 minsDay 330 mins30–60 mins*StretchingHigh-Intensity CardioFat-Burning CardioFat-Burning Cardio10 mins30–45 mins30 minsStretchingWeightsDay 5optionalDay 6Day 7RE S T !* up to 60 minutes if time permits15REST!StretchingWeightsFat-Burning Cardio10 minsStretchingWeights10 mins30–45 minsStretchingWeights10 mins30–45 mins30 minsFat-Burning CardioREST!30–45 mins30 mins
mEal PlansFemale Goal Type 1( 250-Caloriemeal plans)Jump StartSample DayRemember to drink at least 8 ounces of water with everymeal, and 8 ounces of water between each meal.6:30 amQuick Meal!Scrambled Eggs and Side of Oatmeal (with optional flavorings)¾ Meal (High Quality)(Quick Meal if eggs are hardboiled)You can increase your metabolism and jump-start the fat-burning process by eating a balancedbreakfast, like eggs and oatmeal, one hour within waking. Add flavor to unsweetened oatmealwith “free foods” like Stevia, cinnamon, and vanilla extract. If you’re pressed for time, the Protein Power Oatmeal breakfast is a faster option.FoodsCaloriesProtein(g)Carb(g)Fat(g)3 egg whites5110.50.00.01 egg (whole)806.40.55.6¾ ounces oatmeal (unsweetened)750.014.51.520616.9 (33%)15.0 (29%)7.1 (31%)Totals:16
Female Goal Type 1 (250-Calorie meal plans)9:30 amQuick Meal!Protein Bar (Low Quality)A midmorning meal can initially be challenging to fit into your schedule. A balanced protein baris the perfect solution. The brand of protein bar is your choice. What matters most is to find abar that comes close to matching your caloric and nutrient ratio parameters. Cottage cheese andGreek yogurt meals are also quick midmorning options after you complete the Jump Start Phase.FoodsCaloriesProtein(g)Carb(g)Fat(g)1 serving Think Thin, any flavor23020.024.08.0Totals:23020.0 (35%)24.0 (41%)8.0 (31%)12:30 pmQuick Meal!Grilled Chicken Salad (High Quality)(Quick Meal if chicken is prepared in advance)A grilled chicken salad can be made and brought from home or ordered at any restaurant. Ifyou’re dining out for lunch, request that your salad dressing be served on the side. If you dislikelight dressing, you can substitute it with 1 tablespoon of regular balsamic vinaigrette. You canalso exchange chicken for any other high-quality lean protein like grilled 0.01.23 tablespoons low-fat balsamicvinaigrette salad dressing660.03.06.02 cups garden salad(lettuce and vegetables)700.018.00.026026.0 (40%)21.0 (32%)7.2 (25%)4 ounces chicken breast(boneless/skinless)Totals:17
Female Goal Type 1 (250-Calorie meal plans)3:30 pmQuick Meal!Quick Turkey Roll-Up with Fruit and Nuts ¾ Meal (Medium Quality)This is a quick midafternoon meal. Dip turkey slices into mustard or any other “free food” forextra flavor. Finding the time to eat midafternoon can be challenging at first. If you need a faster,“ready to eat” meal at this time, then your Ready-to-Drink shake meal is a fantastic choice.Whether it is a shake, bar, or higher-quality meal, getting a balanced meal in during your JumpStart Phase is what matters most.Important note: if you are still hungry after this meal, next time make it a full meal.FoodsCaloriesProtein(g)Carb(g)Fat(g)3 ounces turkey breast, Boar’s Head,low sodium7518.00.00.4⅓ ounce cashews (raw)480.02.84.03 ounces apple510.012.90.317418.0 (41%)15.7 (36%)4.7 (24%)Totals:6:30 pmSalmon with Brown Rice and Asparagus (High Quality)This meal is both tasty and extremely high quality, due to the salmon, which is naturally highin omega-3 fatty acids (the heart-healthy, good fat). Enhance the flavor of salmon with freshsqueezed lemon juice, herbs, and spices. You may want to occasionally substitute a filet mignonfor salmon if you are in the mood for 08.0¼ cup brown rice (cooked)500.011.00.04 ounces asparagus240.04.00.523422.4 (38%)15 (26%)8.5 (33%)4 ounces salmonTotals:18
Female Goal Type 1 (250-Calorie meal plans)9:30 pmQuick Meal!Protein Smoothie Without Milk (can add water and ice) ¾ Meal (Medium Quality)A protein shake makes for a delicious and balanced dessert before bed. It will also help to keepyour metabolism humming all night long. If you choose to have a meal in place of a protein shakeat this time, limit the amount of starchy carbs/grains to accelerate the fat-burning 01.01.5½ tablespoon natural peanut butter500.01.64.03 ounces strawberries270.06.00.3Totals:17920.0 (45%)8.6 (19%)5.8 (29%)Day Totals:1283123.3 (38%)99.3 (31%)41.3 (29%)1 scoop whey protein powder, any flavorJump Start MealsBreakfastHigh QualityQuick Meal!Scrambled Eggs and Side of Oatmeal (with optional flavorings) ¾ Meal(Quick Meal if eggs are hardboiled)An eggs and oatmeal breakfast combo is simple to make (use instant oatmeal for easy prep) andincredibly satisfying. Give plain cooked oatmeal a boost of flavor without extra calories by stirringin “free foods” like Stevia (or any calorie-free sugar substitute), cinnamon, and vanilla extract.FoodsCaloriesProtein(g)Carb(g)Fat(g)3 egg whites5110.50.00.01 egg (whole)806.40.55.6¾ ounce oatmeal (unsweetened)750.014.51.520616.9 (33%)15.0 (29%)7.1 (31%)Totals:19
Female Goal Type 1 (250-Calorie meal plans)Veggie and Egg Scramble ¾ MealAn egg scramble is the perfect way to sneak in extra veggies you have on hand. Add a spoonfulof your favorite salsa for extra spice.FoodsCaloriesProtein(g)Carb(g)Fat(g)3 egg whites5110.50.00.01 egg (whole)806.40.55.6½ cup spinach (cooked)250.05.00.02 ounces broccoli160.03.00.3½ cup mushrooms140.02.60.3⅓ cup tomato120.02.60.219816.9 (34%)13.7 (28%)6.4 (29%)Totals:Medium QualityQuick Meal!Berry Banana Protein Smoothie Without Milk (add water and ice)A protein and fruit smoothie is a sweet and refreshing way to stabilize your blood sugar fast. Tryblending your favorite vanilla or chocolate protein powder with a variety of fresh or frozen fruit.Adjust the amount of water and ice to your desired 825.01.31.9½ tablespoon natural peanut butter500.01.64.02 ounces banana520.013.60.02 ounces strawberries180.04.00.224825.0 (40%)20.5 (33%)6.1 (22%)1¼ scoops whey protein powder,any flavorTotals:20
Female Goal Type 1 (250-Calorie meal plans)Quick Meal!Protein Power Oatmeal RecipeProtein Power Oatmeal is warm, creamy, and guaranteed to fuel your busy mornings. You cansubstitute the whey protein powder for soy or egg white powder. For a change of pace, swap nuts,peanut butter, or ground flax seeds for the almond butter. For the full recipe, please see page 1.9½ tablespoon almond butter430.02.03.5¾ ounce oatmeal (unsweetened)750.014.51.524625.0 (41%)17.8 (29%)6.9 (25%)1¼ scoops whey protein powder,any flavorTotals:LunchHigh QualityQuick Meal!Grilled Chicken Salad(Quick Meal if chicken is prepared in advance)Whether it’s lunch at home or at a restaurant, grilled chicken salad is a balanced and high-qualityoption. You can exchange the chicken for any other lean protein like grilled white fish or shrimpand top the salad with your favorite 12426.00.01.23 tablespoons low-fat balsamicvinaigrette salad dressing660.03.06.02 cups garden salad(lettuce and vegetables)700.018.00.026026.0 (40%)21.0 (32%)7.2 (25%)4 ounces chicken breast(boneless/skinless)Totals:21
Female Goal Type 1 (250-Calorie meal plans)Quick Meal!Ground Turkey Vegetable Stir-Fry(Quick Meal if stir-fry is prepared in advance)A stir-fry is perfect to make in bulk for grab ’n’ go meals during the week. Choose your favoriteveggies and season your stir-fry with garlic, fresh herbs, and spices to enhance the flavor withoutadditional fat or calories. (See “Condiments, Seasonings, and Spices” in your Food Exchange Listfor a full list of “free 4.90.00.7½ tablespoon olive oil600.00.07.01 cup mixed vegetables800.014.00.024524.9 (41%)14.0 (23%)7.7 (28%)3½ ounces ground turkey (99% fat free)Totals:Quick Meal!Italian Tuna Salad with Side of Fruit RecipeItalian Tuna Salad is made up of common pantry items (canned tuna, low-fat balsamic dressing)and any vegetable you choose. Try making this recipe in bulk and storing it in the fridge for easymeals throughout the week. If desired, substitute any other lean protein for the tuna. For the fullrecipe, please see page 115.FoodsCaloriesProtein(g)Carb(g)Fat(g)3½ ounces albacore tuna(packed in water and drained)10524.50.01.8½ ounce black olives (pitted)190.00.41.91½ tablespoons low-fat balsamicvinaigrette salad dressing330.01.53.0½ cup bell peppers, green or red130.03.20.3⅓ cup cherry tomato120.02.60.260.01.30.0520.013.20.424024.5 (41%)22.2 (37%)7.6 (28%)⅛ cup onion4 ounces orangeTotals:22
Female Goal Type 1 (250-Calorie meal plans)Quick Meal!Chicken, Fruit, and Nuts(Quick Meal if chicken is prepared in advance)It may seem like an odd combination, but this meal is one of our go-to staples when we’re in ahurry. Try preparing grilled or baked chicken in bulk for the week so you always have a highquality protein on hand. Then pair it with your favorite fresh fruit and unsalted nuts and you’vegot a quality meal that takes only minutes to 01.1½ ounce cashews (raw)800.04.66.64 ounces apple680.017.20.425722.8 (35%)21.8 (34%)8.1 (28%)3½ ounces chicken breast(boneless/skinless)Totals:DinnerHigh QualityQuick Meal!Grilled Chicken with Spinach Bean Salad(Quick Meal if chicken is prepared in advance)Garbanzo beans (or any beans) add a boost of flavor and texture to a spinach salad. You can swapout the spinach for your favorite leafy greens and the chicken breast for any lean 00.01.22 tablespoons low-fat balsamicvinaigrette salad dressing440.02.04.02 cups spinach leaves (uncooked)140.02.00.0¾ ounce garbanzo beans770.013.51.525926.0 (40%)17.5 (27%)6.7 (23%)4 ounces chicken breast(boneless/skinless)Totals:23
Female Goal Type 1 (250-Calorie meal plans)Restaurant-Worthy Steak with Sweet Potato and Steamed CauliflowerRecipeA filet mignon is one of the leanest, tastiest cuts of beef, and that is why we recommend it. Pairyour filet with delicious sweet potatoes and any steamed vegetable for a satisfying meal. For thefull recipe, please see page 117.FoodsCaloriesProtein(g)Carb(g)Fat(g)3 ounces filet mignon15024.00.07.52 ounces sweet potato600.014.00.04 ounces cauliflower280.05.70.023824.0 (40%)19.7 (33%)7.5 (28%)Totals:Seared Scallops with Brown Rice and Spinach RecipeSeared scallops take only minutes to make and are a great source of high-quality protein. You canswap out the scallops for any lean protein like chicken breast, pork tenderloin, or shrimp. Thespinach can also be substituted with any leafy greens. For the full recipe, please see page 1.31 teaspoon olive oil400.00.04.6⅓ cup brown rice (cooked)660.014.50.03½ cups spinach leaves (uncooked)250.03.50.025625.0 (39%)18 (28%)5.9 (21%)5 ounces scallopsTotals:24
Female Goal Type 1 (250-Calorie meal plans)Salmon with Brown Rice and AsparagusSalmon is loaded in omega-3 essential fats and should be eaten once or twice a week if possible.Enhance the flavor of salmon with fresh-squeezed lemon juice, herbs, and spices. Serve leftoversalmon over a crisp salad for a satisfying lunch the next 8.0¼ cup brown rice (cooked)500.011.00.04 ounces asparagus240.04.00.523422.4 (38%)15.0 (26%)8.5 (33%)4 ounces salmonTotals:meal replacements and quick “mid” mealsMedium QualityQuick Meal!Quick Turkey Roll-Up with Fruit and Nuts ¾ MealHaving lean, low-sodium deli meat on hand is a great way to ensure you’ve got a fast source ofprotein available. Ask your local deli for the highest-quality, least-processed brand they have(like Boar’s Head). Pair it with fresh fruit and unsalted nuts of your choice for a quick and balanced meal. Dip turkey slices into mustard or any other “free food” for extra flavor.FoodsCaloriesProtein(g)Carb(g)Fat(g)3 ounces turkey breast, Boar’s Head,low sodium7518.00.00.4⅓ ounce cashews (raw)480.02.84.03 ounces apple510.012.90.317418.0 (41%)15.7 (36%)4.7 (24%)Totals:25
Female Goal Type 1 (250-Calorie meal plans)Low QualityQuick Meal!Protein BarProtein bars are a convenient option for those times when you are too busy for an actual meal(like when you are on the go or in a meeting at work). The goal is to choose a bar that matchesyour nutritional parameters. For a complete list of recommended protein bars, see “Meal Replacements” in your Food Exchange List.FoodsCaloriesProtein(g)Carb(g)Fat(g)1 serving Think Thin, any flavor23020.024.08.0Totals:23020.0 (35%)24.0 (41%)8.0 (31%)Quick Meal!Ready-to-Drink Shake and Fruit ¾ MealA ready-made protein drink paired with fresh fruit is an ideal option while at work or even whiletraveling. For a complete list of recommended protein drinks, see “Meal Replacements” in yourFood Exchange List.Foods1 bottle (14 ounces) Muscle Milk,Light, any flavor2 ounces 4.5340.08.60.219420.0 (41%)18.6 (38%)4.7 (22%)26
Female Goal Type 1 (250-Calorie meal plans)additional meals—after jump start phaseBreakfastMedium QualityQuick Meal!Cereal to Go with Protein PowderBy adding protein powder and nuts to cereal, you end up with a hearty breakfast that stabilizesyour blood sugar and keeps you full all morning long. Simply shake protein powder and milk together in a shake cup with a lid until blended and pour over any low-sugar, high-fiber cereal. Topwith nuts and enjoy. If the milk mixture is too sweet, try using only half of the protein powder together with the milk. Mix the remaining protein powder with water on the side for a quick .01.55 ounces milk (low fat)555.67.50.6½ ounce bran flakes cereal450.011.00.0¼ ounce almonds (raw)430.01.54.024525.6 (42%)21.0 (34%)6.1 (22%)1 scoop whey protein powder, any flavorTotals:Quick Meal!Cottage Cheese with FruitCottage cheese mixed with fruit is a sweet and creamy combo that takes less than a minute tomake. Fresh pineapple, blueberries, and peaches taste delicious too. Try prepping fruit in bulkfor a few days so it’s always ready to 4.24 ounces strawberries270.06.00.32 ounces blueberries370.09.30.323924.5 (41%)22.3 (37%)4.8 (18%)7 ounces cottage cheese (low fat)Totals:27
Female Goal Type 1 (250-Calorie meal plans)Quick Meal!Protein Smoothie with Milk (can also add water and ice)Milk adds a dose of calcium and a creamier texture to this protein smoothie. If you’d prefer,substitute the milk with low-fat Lactaid or soy milk. Almond butter or even flax seed oil can besubstituted for the peanut butter.FoodsCaloriesProtein(g)Carb(
your physician's advice before embarking on any diet or other health plan. All efforts have been made to assure the accuracy of the information contained in this book as of the date of publication. The publisher and the author disclaim liability for any medical outcomes that may occur as a result of applying the methods suggested in this book .
