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Week5TopicNutrition Labels, Fats,Portion ControlRecipe of the WeekLowfat Creamy Avocado SaladDressingRecipe of the Week: Lowfat Creamy Avocado Salad DressingShake Recipe of the WeekPistachio Cream ShakeMakes about 10 servingsMany salad dressings are high in fat and calories, but this low fat dressing gets its creamy texture from a combination of Greek-style yogurt andavocado. Great on salads or as a dip for raw vegetables.1 cup (225g) plain nonfat Greek-style yogurt½ avocado, mashed1 clove minced garlic2 tablespoons lemon juiceSalt and pepper to tasteWhisk all ingredients together in a small bowl. Can be stored covered, in the refrigerator, for a week.Per Serving (2 Tablespoons):Calories: 30Protein: 2gFat: 1.5gCarbohydrate: 2gShake Recipe of the Week: Pistachio Cream ShakeThis shake features healthy fats from pistachios, and a bit of light cream cheese to boost protein and add a creamy texture. Cucumber is a surpriseingredient that keeps it light!Pistachio Cream Shake2 Scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor1 cup (240ml) nonfat milk, lowfat milk or soy milk2 tablespoons light cream cheese½ cucumber, chopped2 Tablespoons pistachio nuts4 ice cubesPlace all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed. 2015 Herbalife. All rights reserved. USA. #1540967 12/15

Per Serving (with nonfat milk):Calories: 325Protein: 27 gramsFat: 8.5 gramsCarbohydrate: 35 gramsWeek6TopicDigestive Health/FiberRecipe of the WeekBrown Rice-Vegetable SaladRecipe of the Week: Brown Rice-Vegetable SaladShake Recipe of the WeekApple-Lemon Ginger ShakeMakes 4 servingsCook up some extra brown rice for dinner tonight and turn it into this delicious salad tomorrow! For variety, try this with other high-fiber whole grainslike wild rice or quinoa.2 cups (400g) cooked brown rice, chilled½ cup (100g) diced tomato½ cup (50g) grated carrot½ cup (50g) diced cucumber½ cup (50g) diced celery¼ cup (15g) minced parsley2 Tablespoons olive oil2 Tablespoons fresh lemon juiceSalt and pepper to tasteToss all ingredients together in a mixing bowl. Chill for 30 minutes or so to allow flavors to blend before serving.Per Serving:Calories: 105Protein: 2 gramsFat: 2.5 gramsCarbohydrate: 19 grams 2015 Herbalife. All rights reserved. USA. #1540967 12/15

Shake Recipe of the Week: Apple-Lemon Ginger ShakeThis shake gets a fiber boost from the fresh apple. Fresh lemon brightens the flavor, and fresh ginger supports digestion.Fresh Apple-Lemon-Ginger Shake2 Scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor1 cup (240ml) nonfat milk, lowfat milk or soy milk½ medium-sized sweet apple with skin (i.e., Pink Lady), diced4 teaspoons fresh lemon juice1 teaspoon fresh grated ginger4 ice cubesPlace all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.Per Serving (with nonfat milk):Calories: 230Protein: 18 gramsFat: 1.5 gramsCarbohydrate: 37 gramsWeek7TopicDining OutRecipe of the WeekBraised Chicken and Vegetables withWhite WineRecipe of the Week: Braised Chicken and Vegetables with White WineShake Recipe of the WeekChocolate Almond ShakeMakes 6 servingsSince the topic this week is dining out, here’s a recipe for a chicken in wine sauce that’s as good – if not better – than anything you’d get at arestaurant. It also goes together quickly - once the prep work is done, this dish simmers on its own until you’re ready to serve.6 chicken breast halves, bone-in, skin removed½ cup flour1 teaspoon salt½ teaspoon black pepper½ teaspoon paprika3 tablespoons olive oil12 carrots, peeled, halved lengthwise, and cut into 2” (5cm) lengths1 yellow onion, peeled, cut in half and thinly sliced 2015 Herbalife. All rights reserved. USA. #1540967 12/15

4 stalks celery, cut into 2” (5cm) lengths2 leeks, white part only, cut into 1” (2.5cm) lengths12 large white or brown mushrooms, cut into quarters1 shallot, peeled and coarsely chopped2 cups (500ml) chicken stock2 cups (500ml) dry white wine1 Tablespoon chopped fresh tarragon¼ cup (15g) chopped Italian parsleyPat chicken pieces dry with a paper towel. Chop each breast half crosswise into two pieces.In a medium bowl, stir together the flour, salt, pepper and paprika.In a large heavy casserole, heat the olive oil over medium heat. Dredge the chicken pieces on all sides in the flour mixture, then brown in smallbatches on each side (if you crowd the chicken pieces, they won’t brown). Remove the chicken pieces from the casserole and set aside.Add the carrots, onions, celery, leeks, mushrooms and shallot to the casserole and stir for 5-7 minutes to allow the vegetables to soften. Add thechicken stock and white wine. Bring liquid to a boil, cook and stir to loosen any browned bits on the bottom of the casserole. Add tarragon, thenarrange the chicken pieces on top of the vegetables. Lower the heat to medium-low, cover the casserole, and simmer for 45 minutes, stirringoccasionally, until chicken is cooked through. Garnish with fresh parsley.Per serving:Calories: 375Protein: 31gFat: 11gCarbohydrate: 24gShake Recipe of the Week: Chocolate-Almond ShakeThe flavors of chocolate and almond flavors are a classic combination. Two different flavors of Herbalife Formula 1 bring it all together.Chocolate Almond Shake1 scoop Herbalife Formula 1 Nutrition Shake Mix, Chocolate Flavor1 scoop Herbalife Formula 1 Nutrition Shake Mix, Cookies and Cream Flavor1 cup (240ml) nonfat milk, lowfat milk or soy milk1 tsp vanilla extract½ tsp. almond extract7 whole almonds 2015 Herbalife. All rights reserved. USA. #1540967 12/15

Per serving (with nonfat milk):Calories: 320Protein: 20gFat: 2.5gCarbohydrate: 28gWeek8TopicFiber (US)Recipe of the WeekIsraeli Chopped SaladRecipe of the Week: Israeli Chopped SaladShake Recipe of the WeekTropical Pineapple Berry Shake with ActiveFiber ComplexMakes 4 servingsWhen fresh tomatoes are in season, this salad will showcase them. The blend of vegetables carries much of the flavor, so the dressing is simple.Each serving of this salad contains about 3 grams of dietary fiber.1 cup (180g) diced fresh tomatoes1 cup (130g) diced cucumbers (peeled or not)1/2 cup (35g) chopped green onions1/2 cup (30g) minced fresh parsley1 cup (100g) chopped celery1 cup (175g) chopped yellow bell pepper1/2 cup (60g) sliced black olives3 Tablespoons olive oil1 Tablespoon lemon juicesalt and pepper to tastePer serving:Calories: 140Protein: 2gFat: 12gCarbohydrate: 7g 2015 Herbalife. All rights reserved. USA. #1540967 12/15

Shake Recipe of the Week: Tropical Pineapple Berry Shake with Active Fiber Complex The addition of Herbalife Active Fiber Complex makes this shake extra thick and delicious!2 scoops Herbalife Formula 1 Nutritional Shake Mix, Berry Flavor1 scoop Herbalife Active Fiber Complex1 cup (240ml) nonfat milk, lowfat milk or soy milk1 cup (165g) frozen pineapple chunks1/8 tsp. Coconut extract¼ tsp. Orange extractPlace all ingredients in the blender and blend until very smooth.Per serving (with nonfat milk):Calories: 300Protein: 19gFat: 1.5gCarbohydrate: 52gWeekTopic9SugarRecipe of the WeekFresh Berries with Balsamic Glaze andMaple-Almond YogurtRecipe of the Week: Fresh Berries with Balsamic Glaze and Maple-Almond YogurtShake Recipe of the WeekCarrot Cake ShakeMakes 6 servingsIf you’re going to have dessert, it’s nice to get some healthy nutrition at the same time! The sweetness of the fresh berries is enhanced with a tangyvinegar glaze, and the yogurt is sweetened just enough with flavorful maple syrup.1 cup (240ml) balsamic vinegar4 Tablespoons brown sugar6 cups (900g) fresh mixed berries2 cups (450g) nonfat, plain Greek-style yogurt¼ cup (60ml) maple syrup½ teaspoon almond extractthinly sliced zest from one lemon 2015 Herbalife. All rights reserved. USA. #1540967 12/15

In a small saucepan, combine balsamic vinegar and brown sugar. Place over medium heat, bring to a simmer, then lower heat to low and letsimmer for 20 minutes or so, stirring a few times, until vinegar mixture is reduced by about half. The mixture should be syrupy. Pour balsamicglaze into a small bowl, and set aside at room temperature to cool. Can be made ahead of time.Gently stir together the yogurt, maple syrup and almond extract. Can be made up to a few hours ahead of time and stored in the refrigerator.When ready to serve, divide the fruit among 6 serving dishes. Drizzle the balsamic glaze over the berries, then top with the maple-yogurt. Sprinklewith lemon zest and serve.Per serving:Calories: 215Protein: 7gFat: 0gCarbohydrate: 26gShake Recipe of the Week: Carrot Cake ShakeThis shake captures the essence of spicy carrot cake. The addition of nonfat cream cheese is a nod to the standard cream cheese frosting, andlends a thick, creamy texture to the shake.Carrot Cake Shake2 scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor1 cup (240ml) nonfat milk, lowfat milk or soy milk1 cup (160g) frozen sliced carrots1 Tablespoon (10g) raisins½ tsp. ground cinnamon¼ tsp. ground nutmeg¼ tsp. black walnut extract2 Tablespoons (35g) nonfat cream cheese4 ice cubesPlace all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.Per serving (with nonfat milk):Calories: 305Protein: 21gFat: 1.5gCarbohydrate: 50g 2015 Herbalife. All rights reserved. USA. #1540967 12/15

Week10TopicExerciseRecipe of the WeekGrated Beetroot SaladRecipe of the Week: Grated Beetroot SaladShake Recipe of the WeekChocolate Banana ShakeMakes 4 servingsThis raw beet salad is a great choice for athletes! Beets are a great source of folate – a B vitamin that helps the body produce red blood cells thatare responsible for transporting oxygen to all parts of the body, including working muscles.5 medium beets2 Tablespoons Olive Oil1 Tablespoon fresh lime juice1 Tablespoon orange juice1 Tablespoon minced fresh mint leavesSalt and pepper to tasteRemove leafy tops and peel the beets. Grate into a large bowl, using the largest holes on the grater. In a small bowl, mix together olive oil, limejuice, orange juice, mint leaves, salt and pepper. Mix well with a fork, then pour over grated beets and toss until well mixed. Taste and adjustseasonings as needed. Can be kept in the refrigerator for 4-5 days.Per Serving:Calories: 70Protein: 1gFat: 4gCarbohydrate: 6gShake Recipe of the Week: Chocolate Banana ShakeChocolate and bananas are both good sources of potassium – a mineral that is vital to muscle function. This shake might be the perfect preworkout breakfast!Chocolate Banana Shake2 scoops Herbalife Formula 1 Nutritional Shake Mix, Chocolate Flavor1 cup (240ml) nonfat milk, lowfat milk or soy milk 2015 Herbalife. All rights reserved. USA. #1540967 12/15

1 medium bananafew drops vanilla extract4 ice cubesPlace all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.Per Serving (with nonfat milk):Calories: 290Protein: 18gFat: 1.5gCarbohydrate: 51gWeek11TopicHeart HealthRecipe of the Week: Roasted TofuRecipe of the WeekRoasted TofuShake Recipe of the WeekBanana-Sesame ShakeMakes 4 servingsSoy foods are considered heart-healthy, but many people don’t know how to incorporate more soy into the diet. If you don’t think you like tofu, thisrecipe could change things. The tofu soaks up the delicious flavors in the marinade, and once it is roasted, it takes on a meaty, chewy texture.For the marinade:3 Tablespoons light soy sauce3 Tablespoons rice vinegar1 teaspoon sugar or honey1 teaspoon sesame oildash ground gingerdash garlic powderdash white pepper1 package firm tofu (14 ounces, 425g)Olive oil (to lightly grease the baking sheet)Whisk together the ingredients for the marinade in a shallow baking pan and set aside. 2015 Herbalife. All rights reserved. USA. #1540967 12/15

Remove the tofu from the package and drain off all the water. Wrap the tofu block in a few paper towels or a cloth kitchen towel, and gently pressout any additional moisture. Cut the tofu into triangles or ‘spears’ and arrange in a single layer in the pan with the marinade, turning the pieces overto coat all sides. Cover with plastic wrap, and let marinate in the refrigerator for at least 30 minutes, or up to 48 hours.When you are ready to cook the tofu:Preheat the oven to 350 F (180 C / Gas Mark 4)Coat a large baking sheet with a bit of olive oil to prevent the tofu from sticking. (You can cover with pan spray instead, or line your baking sheetwith parchment paper.) Arrange the tofu pieces in a single layer on the baking sheet and pour any remaining marinade over the tofu pieces. Roastin the oven for about 45 minutes, turning occasionally (and gently). The pieces should be firm, and have a nice brown glaze.If you aren’t going to eat these delicious tofu spears right away, you can store in the refrigerator. This roasted tofu is delicious hot or cold!Per serving:Calories: 150Protein: 10gFat: 9gCarbohydrate: 8gShake Recipe of the Week: Banana Sesame ShakeThe black sesame seeds in this shake are a good source of heart-healthy omega-3 fatty acids, and lend a distinctive taste. This shake looks prettyif you sprinkle a few sesame seeds on top before serving.Black Sesame Shake2 scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor1 cup (240ml) nonfat milk, lowfat milk or soy milk½ banana1 tsp (3g) black sesame seeds4 ice cubesPlace all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.Per serving (with nonfat milk):Calories: 230Protein: 18gFat: 3.5gCarbohydrate: 38g 2015 Herbalife. All rights reserved. USA. #1540967 12/15

Week12TopicMaintenance, Long TermWellnessRecipe of the WeekThree Sauces for VegetablesShake Recipe of the WeekCarrot-Strawberry ShakeRecipe of the Week: Three Sauces for VegetablesOne key to wellness and long-term weight maintenance is to include plenty of nutritious, low calorie fresh vegetables in your diet every day. Hereare three sauce recipes for vegetables that will definitely keep you coming back for more.Lime-Dill Sauce for VegetablesMakes 2 Tablespoons1 Tablespoon Lime Juice1 TBSP brown sugar or honey½ tsp. dried dill weedSalt and pepper to tasteMix ingredients together in a small bowl. Great on steamed carrotsPer Tablespoon:Calories: 25Protein: 0gFat: 0gCarbohydrates: 6gLemon-Garlic-Mustard Sauce for Vegetables1 tablespoon lemon juice1 teaspoon Dijon mustard1 tablespoon olive oil1 clove garlic, minced½ tsp. sugar or honeysalt and pepper to tasteMix dressing ingredients together. Try drizzled on steamed green beans 2015 Herbalife. All rights reserved. USA. #1540967 12/15Makes about 3 Tablespoons

Per Tablespoon:Calories: 30Protein: 0gFat: 3gCarbohydrates: 1gSpicy Hoisin Sauce for VegetablesMakes about 5 Tablespoons2 Tablespoons Hoisin sauce*1 Tablespoon soy sauce1 Tablespoon rice wine* (Mirin)2 tsp. sugar or honey1 garlic clove, minced½ tsp. Chili paste*Mix the sauce ingredients in a small bowl. Good on stir-fried broccoli or asparagus.*Available in Asian grocery stores or ethnic foods section of supermarketPer Tablespoon:Calories: 30Protein: 0gFat: 0gCarbohydrates: 7gShake Recipe of the Week: Carrot-Strawberry ShakeThis shake recipe will help you meet your daily servings of fruits and vegetables, deliciously!Carrot-Strawberry Shake2 scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor1 cup (240ml) nonfat milk, lowfat milk or soy milk4 medium strawberries, fresh or frozen½ cup (65g) frozen carrot slices1 teaspoon almond extract 2015 Herbalife. All rights reserved. USA. #1540967 12/15

Place all ingredients in the blender and blend until very smooth.Per serving (with nonfat milk):Calories: 225Protein: 18gFat: 1.5gCarbohydrate: 35gWeek13TopicNutrition for the FamilyRecipe of the WeekOven "Fried" FishRecipe of the Week: Oven “Fried” FishShake Recipe of the WeekCherry Berry ShakeMakes 4 servingsHere’s a fish recipe that the whole family will love. Mild fish filets get dipped in a seasoned coating that gets deliciously crispy in the oven. No deepfryer necessary!4 boneless fish fillets (such as tilapia or cod), 6 ounces (175g) each2/3 cup (85g) whole wheat flour1 cup (100g) plain dry bread crumbs½ teaspoon garlic powder½ teaspoon salt¼ teaspoon cayenne pepper½ teaspoon dried thyme1 large egg2 tablespoons low fat milk1 tablespoon Dijon mustardOlive oilPreheat the oven to 400 F (200 C / Gas Mark 6)Lightly coat a baking sheet with a thin film of olive oil and set aside. Rinse fish fillets with cold water; pat dry with paper towels.Put flour in a shallow plate, such as a pie plate. In a second shallow pie plate, whisk together egg, milk and mustard. In a third shallow pie plate,combine bread crumbs, garlic powder, salt, cayenne pepper and thyme. 2015 Herbalife. All rights reserved. USA. #1540967 12/15

Dip the fish fillets into the flour, and shake off the excess. Then dip into the egg mixture, then finally into the seasoned crumb mixture, coatingevenly on both sides. Place the filets on the prepared baking sheet. Drizzle each fillet with a small amount of olive oil.Bake for 10 to 15 minutes, or until fish flakes easily with a fork.Per serving:Calories: 250Protein: 34gFat: 5gCarbohydrate: 17gShake Recipe of the Week: Cherry Berry ShakeBerry flavored Herbalife Formula 1 Shake Mix and frozen cherries is a match made in heaven.2 scoops Herbalife Formula 1 Nutritional Shake Mix, Wild Berry Flavor1 cup (240ml) nonfat milk, lowfat milk or soy milk½ cup (75g) frozen cherriesPlace all ingredients in the blender and blend until very smooth.Per serving (with nonfat milk):Calories: 225Protein: 19gFat: 1.5gCarbohydrate: 36gWeek14TopicDinnerRecipe of the WeekOne-Dish Spicy CousCous withChicken and VegetablesRecipe of the Week: One-Dish Spicy CousCous with Chicken and VegetablesShake Recipe of the WeekHot Mocha ShakeMakes 6 servingsGetting dinner on the table is easy with this one-dish recipe. Chicken, vegetables and couscous simmer together deliciously. 2015 Herbalife. All rights reserved. USA. #1540967 12/15

1 Tablespoon olive oil2 plum tomatoes, seeded and diced½ small onion, diced1 carrot, grated1 Tablespoon curry powderfew dashes cinnamon1 ½ cups (275g) whole wheat pearl couscous2 cups (500mL) chicken broth1 ½ pounds (675g) chicken tenders (goujons)minced parsley1 orange, peeled and sliced2 Tablespoons chopped pistachio nutsHe

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