This is a sample diet intended for reference purposes. Your specific calorie needs may differ. Read the entire label before use. © 2015

DAY 1 DAY 2 DAY 3 DAY 4 DAY 6 DAY 5 DAY 7

Pure Ingredients • Pure ValueB

reak

fast

(app

rox.

300

–500

cal

orie

s)Lu

nch

(app

rox.

400

–600

cal

orie

s)D

inne

r(a

ppro

x. 5

00–8

00 c

alor

ies)

Sna

ck(a

ppro

x. 1

50–3

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Easy Mix & Match 1,600 Calorie Count 7-Day Meal PlanEnjoy these delicious dishes and put together the perfect combination to create your own easy daily meal plan – just pick one meal from each row!

OATMEAL WITH BERRIESProtein ............21Carbs .............44Fat ................ 6Calories .......... 302

PEANUT BUTTER BANANA TOAST

Protein ............18Carbs .............71Fat ...............13Calories .......... 458

BERRY PARFAITProtein ............20Carbs .............63Fat ...............13Calories .......... 413

WESTERN SANDWICHProtein ............23Carbs .............32Fat ................ 8Calories .......... 278

CEREAL WITH BERRIESProtein ............17Carbs .............37Fat ...............19Calories .......... 379

EGG WHITE SCRAMBLEProtein ............ 25Carbs ............. 50Fat ............... 18Calories .......... 458

BANANA AVOCADO SMOOTHIE

Protein ............25Carbs ............ 35.2Fat .............. 13.2Calories .......... 335

TUNA SALAD PITAProtein ............37Carbs .............56Fat ...............12Calories .......... 473

SPAGHETTI WITH TURKEY MEATBALLSProtein ............40Carbs .............74Fat ................ 4Calories .......... 495

GREEK SALAD WITH CHICKEN

Protein ............45Carbs .............54Fat ...............16Calories .......... 542

EGG SALAD SANDWICHProtein ............19Carbs .............53Fat ...............16Calories .......... 414

TURKEY RANCH WRAPProtein ............35Carbs .............77Fat ................ 8Calories .......... 515

NICOISE SALADProtein ............36Carbs .............60Fat ...............11Calories .......... 511

CHICKEN SALAD SANDWICH

Protein ............42Carbs .............46Fat ...............10Calories .......... 447

SHRIMP SATAYProtein ............26Carbs .............65Fat ...............19Calories .......... 528

SALMON & ASPARAGUSProtein ............31Carbs .............50Fat ...............17Calories .......... 479

TACOSProtein ............58Carbs .............50Fat ...............16Calories .......... 565

CHICKEN TERIYAKIProtein ............48Carbs .............64Fat ...............20Calories .......... 608

PORK CHOP & LOADED POTATO

Protein ........... 48.3Carbs .............66Fat ...............14Calories .......... 567

TURKEY BURGERProtein ............46Carbs .............50Fat .............. 10.2Calories .......... 528

STEAK STIR FRYProtein ............43Carbs .............75Fat .............. 24.5Calories .......... 708

BLENDED SHAKEProtein ............18Carbs .............51Fat ................ 4Calories .......... 289

RICE CAKES & PEANUT BUTTER

Protein ............. 6Carbs .............18Fat ................ 9Calories .......... 170

BLENDED SHAKEProtein ............17Carbs .............21Fat ................ 3Calories .......... 172

OATMEAL COOKIESProtein ............11Carbs .............49Fat ................ 5Calories .......... 273

CRACKERS & HUMMUSProtein ............. 5Carbs .............25Fat ................ 9Calories .......... 190

FRUIT & YOGURTProtein ............. 7Carbs .............35Fat ................ 0Calories .......... 168

BLENDED SHAKEProtein ............17Carbs .............24Fat .............. 1.5Calories .......... 165

This is a sample diet intended for reference purposes. Your specific calorie needs may differ. Read the entire label before use. © 2015

DAY 1 DAY 2 DAY 3 DAY 4 DAY 6 DAY 5 DAY 7

Pure Ingredients • Pure ValueEasy Mix & Match 1,600 Calorie Count 7-Day Meal PlanEnjoy these delicious dishes and put together the perfect combination to create your own easy daily meal plan – just pick one meal from each row!

Bre

akfa

st(a

ppro

x. 3

00–5

00 c

alor

ies)

Lunc

h(a

ppro

x. 4

00–6

00 c

alor

ies)

Din

ner

(app

rox.

500

–800

cal

orie

s)S

nack

(app

rox.

150

–300

cal

orie

s)

OATMEAL WITH BERRIES

1 cup oatmeal mix

Top with: ½ cup blueberries

Serve with:½ cup cottage cheese

PEANUT BUTTER BANANA TOAST

2 slices whole wheat bread, toasted

Top with: 2 tbsp. natural peanut butter1 banana, sliced

Serve with:8 oz. 1% milk

BERRY PARFAIT

1 cup low-fat plain yogurt, layered with:

• ½ cup granola• ½ cup strawberries, sliced

WESTERN SANDWICH

3 egg whites, scrambled¼ red pepper, chopped¼ green pepper, chopped

Serve in:2 slices light whole wheat bread, toasted

Top with:1 tsp. ketchup

CEREAL WITH BERRIES1½ cups plain wheat cereal

8 oz. 1% milk

Top with:6 almonds, slivered½ cup strawberries

EGG WHITE SCRAMBLE

3 egg whites, scrambled, cooked with:

• 1 cup spinach leaves, chopped

• ¼ cup onion, chopped• ¼ cup mushroom, chopped• 1 oz. low-fat cheddar cheese,

shredded

Serve with:1 apple, sliced

BANANA AVOCADO SMOOTHIEBlend 1 cup Purely Inspired® Organic Protein with:

• ½ medium banana• ¼ ripe avocado• 150mL water• 150mL 1% milk• ½ cup ice

TUNA SALAD PITA

Mix together:½ can tuna (packed in water) ½ cup celery, diced½ cup onion, diced1 tbsp. light mayonnaise

Serve in:1 small to medium whole wheat pita with:

• 1 oz. low-fat mozzarella cheese, shredded

• ½ cup bean sprouts

Serve with:1 apple

SPAGHETTI WITH TURKEY MEATBALLS

For sauce:4 oz. ground turkey½ cup tomato sauce

Serve on:1 cup whole wheat pasta

Top with:1 tbsp. parmesan cheese, grated

Serve with:1 cup string beans, steamed1 peach

GREEK SALAD WITH CHICKEN

4 oz. boneless, skinless chicken breast½ cup red onion, sliced½ cup tomato, chopped½ cup cucumber, chopped1 oz. low-fat feta cheese, crumbled5 black olives, sliced

Top with:1 tsp. olive oil

Serve with:4 (4-in.) breadsticks12 cherries

EGG SALAD SANDWICH

Mix together:1 hard-boiled egg, peeled and chopped1 tbsp. light mayonnaise¼ cup green onion, diced¼ cup celery, diced

Serve in:2 slices light whole wheat bread

Serve with:1 orange

TURKEY RANCH WRAP

3 oz. sliced turkey breast1 cup lettuce1 small tomato, diced½ small cucumber, sliced1 oz. low-fat cheddar cheese, shredded1 tbsp. non-fat ranch dressing

Serve in:6” whole wheat pita

Serve with:1 apple

NICOISE SALAD

Mix together:3 small red potatoes, boiled½ can tuna (packed in water)1 hard-boiled egg, peeled and sliced1 cup string beans, blanched½ cup red onion, sliced½ cup tomato, chopped5 black olives

CHICKEN SALAD SANDWICH

Mix together: 4 oz. boneless, skinless chicken breast, cubed1 tbsp. light mayonnaise¼ cup green onion, diced¼ cup celery, diced

Serve in:2 slices light whole wheat bread, with:

• 2 iceberg lettuce leaves• 2 tomato slices

SHRIMP SATAY

4 oz. shrimp, grilled and brushed with:

• 1 tbsp. olive oil• 1 garlic clove, minced

1 cup steamed broccoli1 cup steamed cauliflower

Serve on:1 cup whole wheat pasta

Serve with:8 oz. 1% milk

SALMON AND ASPARAGUS

1 cup brown rice4 oz. salmon, grilled1 cup asparagus, steamed

Top with:• ¼ lemon, squeezed

TACOS

6 oz. ground sirloin

Served in:2 tortilla shells

Topped with:• 1 cup lettuce, shredded• ½ cup tomato, diced• 1 cup black beans• 1 tbsp. low-fat sour cream• 1 oz. low-fat cheddar cheese,

shredded

CHICKEN TERIYAKICook 4 oz. boneless, skinless chicken breast with:

• 1 tbsp. light teriyaki sauce• 1 clove garlic, minced• ½ cup onion, chopped• ½ cup bean sprouts• 1 cup broccoli, steamed

Serve on:1 cup brown rice

PORK CHOP & LOADED POTATO

5 oz. center loin pork chop

Top with:½ cup unsweetened apple sauce

Serve with:1 cup broccoli, steamed1 medium potato, baked

Top potato with:¼ cup green onion, chopped1 tbsp. low-fat sour cream1 oz. low-fat cheddar cheese, shredded

TURKEY BURGER

4 oz. ground turkey, formed into patties and cooked

Serve in:1 whole wheat hamburger bun

Top with:2 large lettuce leaves2 slices of tomatoes2 slices of onion1 oz. low-fat Swiss cheese, sliced1 tsp. mustard

Serve with:1 cup zucchini, chopped

STEAK STIR FRY

5 oz. sirloin steak, sliced into strips, cooked with:

• 1 tsp olive oil• ½ cup onion, sliced• ½ cup green pepper, sliced• ½ cup orange pepper, sliced

Serve with:1 cup brown rice8 oz. skim milk

BLENDED SHAKE

Blend 1 cup Purely Inspired® French Vanilla Organic Protein with:

• 300mL water• ½ cup ice• ½ cup strawberries

RICE CAKES & PEANUT BUTTER

2 rice cakes

1 tbsp. natural peanut butter

BLENDED SHAKE

Blend 2 scoops Purely Inspired® French Vanilla Organic Protein with:

• ½ cup blueberries• 500mL water• ½ cup ice

OATMEAL COOKIES

2 fat-free oatmeal cookies

8 oz. skim milk

CRACKERS & HUMMUS

3 multigrain flatbread crackers

1 tbsp. hummus

FRUIT & YOGURT1 cup cantaloupe, sliced

1 cup non-fat light fruit yogurt

BLENDED SHAKE

Blend 2 scoops Purely Inspired®

Decadent Chocolate Organic Protein with:

• ½ banana• 500mL water• ½ cup ice