MEAL PLANS … · During Workout Meal 2/Post Workout Meal 3 Meal 4 Between Meals Meal 5 Meal 6 OR Try Scrambling brocolli, zuchinni, and onion with your eggs to add more volume. 6

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MEAL PLANS

UNDER 135 lbs

135–165 lbs

OVER 165 lbs

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IMPORTANT:

This plan is completely doable for anyone. In the Meal Plan Charts below, I’ve

provided a basic food chart OR a recipe to follow for each meal. You can pick

whichever works best for you. If you’re in a hurry and can’t make the recipe or

you simply don’t like the recipe, stick to the basic foods for that meal in the

chart provided. You can eat those basic foods plain or you can use the food

substitution chart to create your own meal that is still on plan!

MEAL PLANS UNDER 135 lbs

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MEAL PLANSFLUSH DAY #1

FLUSH DAY #2

FLUSH DAY #3

MODERATE DAY #1

MODERATE DAY #2

MODERATE DAY #3

MODERATE DAY #4

MODERATE DAY #5

MODERATE DAY #6

MODERATE DAY #7

MODERATE DAY #8

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

UNDER 135 lbs

Meal 1/ Pre-Workout

Carbs

1/2 medium Peach(50g)AND 1/4 Banana(30g)

1/2 c. Frozen Cherries (60g)

Chocolate IdealLean Protein 1 Scoop (25g)

Chicken Breast (115g)

1 whole Egg AND Lean Ham (50g)

Pork Tenderloin (115g)

Chocolate IdealLean Protein 1 scoop (25g)

1T Peanut Butter (16g)

2T crumbled Feta Cheese (18g)

full fat Cheddar Cheese (10g)

1/8 medium Avocado (30g)

Vanilla IdealLean Protein 1 scoop (25g)

1 scoop IdealLean BCAAs


1 c. unsweetened almond milk


Peaches n Cream Smoothie

Chocolate Covered Cherry Shake

Tangy Asian Chicken

Scrambled Egg Whites

Brown Sugar Glazed Crock Pot Pork Tenderloin

Freezer Swirl Fudge

Protein Fat Recipe / Replacement Idea

During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

4

FLUSH #1

FLUSH #1 MODERATE #1 MODERATE #2 MODERATE #3 MODERATE #4 MODERATE #5 MODERATE #6 MODERATE #7 MODERATE #8FLUSH #2 FLUSH #3

Supplements Needed: 3+ scoops IdealLean Protein

2 scoops IdealLean BCAA’s

IMPORTANT: This plan is designed to give you a recipe

option IN PLACE OF (not in addition to)

the food group macros. If you choose to

use the recipes, ignore the macros on

the left.


Meal 1/ Pre-Workout

Carbs

1T PB2 (6g) AND 1/4 medium banana(30g)

1/4 medium Orange(45g) AND 1/2 c. strawberries

(75g)


1 slice Turkey Bacon 1 turkey sausage link

1/3 c. egg whites

3/4 c. low fat Cottage Cheese



1T peanut butter (16g) AND 3/4 c. unsweetened

almond milk


cheddar cheese (8g)






Blend all ingredients with ice into a refreshing

smoothie!

Blend all ingredients plus 1 t. vanilla with ice into a

refreshing smoothie!

Bacon, Sausage, and Egg Cups

Protein Packed Ranch Dip

Chicken Fajita Bowl

Butterscotch Cookie Smoothie


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

5

FLUSH #2







the left.


Meal 1/ Pre-Workout

Carbs

1/2 medium banana (60g)

1/2 c. strawberries (75g)


1 egg AND 3/4 c egg whites

Top Sirloin (85g)



1T peanut butter (16g)

1 t. olive oil







Blend all ingredients with ice into a refreshing smoothie!

Blend all ingredients with ice plus 1 t. lime juice for

a refreshing twist!

Garlic Lime Chicken Marinade/Dressing

Oil and Vinegar Dressing

Frozen Peanut Butter Cup


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

ORTry Scrambling brocolli, zuchinni, and onion with your eggs to add

more volume.

6

FLUSH #3







the left.


Meal 1/ Pre-Workout

Carbs

1/4 c. Oats (20g) AND 1 c. Blueberries (110g)

1 whole wheat tortilla/wrap (80 calories)

1 skinny cow ice cream sandwich* OR low sugar

cereal (40g) OR 1 large apple

IdealLean Protein 1 Scoop (25g)

Tuna (100g)

Olive Oil Mayo (15g)

Lean Ground Beef (50g)

Brown Rice (125g)

1 Dannon Light n Fit Greek Yogurt

(80 calories)


1 1/4 T peanut butter (20g)

16 Almonds

1/3 c. Egg whites



1/2 T Peanut Butter (8g)


Eat ice cream sanwich with a shake on the side! Add a treat if

you’re craving one!

Eat each item separately or get slivered almonds and stir 16g slivered

almonds into your yogurt!

Try using 65g cottage cheese in your tuna instead of mayo! Also add

chopped celery, onion, pickles and cu-cumber. Add lettuce and wrap it up!

Blueberry Muscle Muffins

Vegetable-Beef Barley Soup

Cheesecake Fudge


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

7

MODERATE #1

Supplements Needed: 2 scoops IdealLean Protein






the left.


Meal 1/ Pre-Workout

Carbs

1/2 c. any berry (55g)

2 slices Sara Lee Whole Wheat Bread

(45 calories)

2 T Sugar free Jam

Cream of Wheat (30g) PB2 (12g)

Vanilla IdealLean Protein 1 Scoop (25g)

Turkey (65g)



Parmesan or Cheddar Cheese

(8g)

gold/white/red potatoes weighted raw (160g)

(or 140g weighed cooked)

1/2 c. low fat cottage cheese (115g)


Almonds (16g)

1 T peanut butter (16g)

IdealLean Protein Powder AND plain fat greek

yogurt (175g)



Stir all ingredients together and enjoy! Sweeten with stevia or splenda until

you’ve reached your desired sweetness! You can add 2g/2T of sugar/fat free

cheesecake pudding powder!

Prepare cream of wheat according to package directions. Add salt and

sweetener if desired. Stir in protein powder. Mix up 12g PB2 with 1 T water and drizzle over your cream of wheat.

Make a turkey sandwich! This is an easy lunch for times when you need

something on the go!

Stir all ingredients together and enjoy! Smuckers makes a great sugar free jam!

Stir 1 1/2 T water into protein powder. Add 3g cocoa and sweetener, if desired. Chop up almonds and stir into protein

powder. Put in the freezer for 20 minutes to harden into fudge. Enjoy!

Chicken Bites


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

8

MODERATE #2

Supplements Needed: 2.5 scoops IdealLean Protein






the left.


Meal 1/ Pre-Workout

Carbs

1/2 c. Quinoa, cooked (60g) 3/4 c. blueberries(110g)

1/2 T honey (10g)

1 whole wheat Tortilla

(80 calories)

3/4 c. Raspberries (90g)

1 Large Banana(150g)



30g wholly guacamole (2 T) or 30g

(1/8 medium avocado)

99% fat free ground turkey

(70g)

Cheddar Cheese (20g)

1/2 c. low fat cottage cheese

(115g)

2/3 c,Plain fat free greek yogurt (150g) AND

Chocolate IdealLean Protein (1/2 scoop (15g)


2 egg whites, hard boiledif desired

1/2 c. unsweetened almond milk



Stir together the cooked quinoa, almond milk and berries and top with honey.

Eat the egg whites on the table.

Wrap chicken and guacamole into the tortilla with shredded lettuce, tomato

and onions and make a chicken burrito!

Top cottage cheese with raspberries and enjoy!

Combine all ingredients along with 2g (1/2T) butterscotch sugar free pudding

powder and sweetener, if desired. Let set in fridge for 20 minutes to thicken.

Enjoy!

Cheesy Turkey Noodle Skillet

Frozen Chocolate Covered Banana Protein


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

9

MODERATE #3







the left.


Meal 1/ Pre-Workout

Carbs

1/3 c. Oats (30g) AND an apple (75g)

1/3 c. cooked quinoa (50g)

1 whole wheat tortilla (80 cals) AND banana (50g)

pretzels (25g) OR oats (25g) OR medium banana (110g)

Chocolate IdealLean Protein Powder (25g)

1 scoop Chocolate IdealLean

Protein Powder (20g)



(75g)

cheddar cheese (10g)

peanut butter (20g) OR 20 almonds

chicken breast (75g)

parmesan (10g) OR cheddar cheese

(10g)

2 egg whites, hard boiled

1/3 c. egg whites 1/2 c. unsweetened almond milk





During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

Apple Pie Oatmeal Bake

Sweet and Salty Shake

Monkey Wrap

Greek Yogurt Chicken


Make a “hamburger salad” by topping romaine lettuce with quinoa, turkey and

cheese and tomatoes, onions, pickles and using low carb ketchup and mustard as

the dressing.

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MODERATE #4







the left.

Meal 1/ Pre-Workout

Carbs

1 whole wheat english muffin

1 medium apple (100g)

1 low fat pop tart OR 2 slices Ezekial bread OR

oats (45g)

1 scoop IdealLean Protein Powder (25g)

1 scoop Vanilla IdealLean Protein (30g)


canned tuna (115g)

1T olive oil mayo (15g) AND low fat mozerella

cheese (20g)


1 corn tortilla (60 cals)


beef jerky (20g)

1 whole egg 2 slices of tukey bacon

(35 cals)





During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

Red Sauce Enchiladas

Toast your pop tart and have some “protein milk” on the side! Remember -

sugars are beneficial post workout! Enjoy it!

Notes: Look for the beef jerky with the lowest carb count out of what is available

at your store.

Idea: Blend protein powder with almond milk and 3g of lemon sugar free pudding

powder for a thick lemon cream pie flavored shake!

Tuna Rice Cakes

Toast english muffin. Meanwhile cook egg in a pan until the yolk is set.

Microwave turkey bacon until cooked as desired. Assemble your breakfast

sandwhich!

MODERATE #5







the left.


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Meal 1/ Pre-Workout

Carbs

1/3 c. oats (27g)AND 1/2 medium banana

(60g)

sweet potato, weighed raw (115g)

1 Whole wheat tortilla (80 cals)

blueberries (160g) OR honey (7g) AND blueberries

(120g)


1 scoop Chocolate IdealLean Protein

(25g)

1 1/2 t. coconut oil, melted

chicken (85g)

1 t. extra virgin olive oil

tilapia/mahi mahi or any white fish

(85g)

pecans (12g)

turkey breast (70g)

1/8 avocado (30g)

1 scoop IdealLean Protein (25g)





During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

Ginger Glazed Mahi Mahi

Chocolate Coconut Fudge

Blend into creamy smoothie!

Snack Wrap

Chicken and Sweet Potato Fries

Fluffy Oatmeal Pancakes

MODERATE #6







the left.


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Meal 1/ Pre-Workout

Carbs

2 cheddar rice cakes OR oats (25g)

frozen raspberries (150g)

1/2 c. brown rice (95g)

1 large apple (250g)

1 egg hard boiled

top sirloin (70g) OR salmon (70g)


1/2T crunchy peanut butter (8g)

1t. extra virgin olive oil OR 1 T. light dressing

(40 cals)

chicken (85g)

1/8 small avocado (25g)

IdealLean Protein (33g)







During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

Shake up your shake and eat your rice cakes on the side!

This is a great on the go snack!

Buffalo Chicken


Maple Nut Fudge

Raspberry Cheesecake Shake

MODERATE #7







the left.


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Meal 1/ Pre-Workout

Carbs

1 1/4 c. plain cheerios (35g) or any cereal with less than

6g sugar OR oats (35g)

2 chocolate or caramel rice cakes OR 225 g peaches

(1 1/2 large peaches)

2 corn tortillas (60 cals each)

oats (27g) OR 100 cals whole wheat

crackers


3/4 T peanut butter(12g)


1 t. honey


(25g)

1/2 T peanut butter (8g)

1 t coconut oil


avocado (30g)







During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

Scramble egg whites on the side of a bowl of cereal!

Shake up a shake and eat your rice cakes on the side!

Honey Lime Tacos

No Bake Cookie Protein Bars

Honey Chicken Stir Fry

Protein Melting Cake

MODERATE #8







the left.


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15

FLUSH #1 RECIPESPeaches n Cream Smoothie

25g Vanilla Ideal Lean (1 scoop)50g Peaches (½ medium peach)30g Banana, frozen (¼ banana)½ T. cheesecake pudding powder¼ t. vanilla 1 c. unsweetened almond milk Prep Note: Blend all ingredients with ice into a refreshing smoothie!


35g Chocolate Ideal Lean (1+ scoop)60g Frozen cherries (½ cup)1t. cocoa1 c. unsweetened almond milk Prep Note: Blend all ingredients with ice into a smoothie.

Freezer Swirl Fudge Stir 1-2T. of water (adding ½ T at a time) into the protein powder. Add ½ t. cocoa and sweetener if desired. Layer the peanut butter on top and “swirl” it into the chocolate by using a fork or butter knife and dragging it in a zig zag pattern. Freeze for 20 minutes until it is firm but not frozen solid. If it does get frozen solid, thaw for about 30 minutes.


1 teaspoon ground sage½ teaspoon salt¼ teaspoon pepper1 clove garlic, crushed½ cup water1 ½ lbs pork tenderloin¼ cup brown sugar¼ c. splenda or other non caloric sugar substitute1 tablespoon cornstarch¼ cup balsamic vinegar½ cup water2 tablespoons soy sauce

Mix together the seasonings : sage, salt, pepper and garlic, and rub over the tenderloin.

Place 1/2 cup water in slow cooker, followed by the tenderloin, and cook on low for 6 to 8 hours.

1 hour before the roast is finished, mix together the ingredients for the glaze in a small saucepan : brown sugar, splenda, cornstarch, balsamic vinegar, water, and soy sauce.

Heat over medium and stir until mixture thickens, about 4 minutes.Brush roast with glaze 2 or 3 times during the last hour of cooking. Serve with remaining glaze on the side. Top with feta cheese and served with steamed veggies.

Tangy Asian Chicken

4 chicken breasts1 c. splenda (or any non caloric sweetener to taste)2/3 c. apple cider vinegar¾ c. diet sprite2T minced garlic2T. lite soy sauce1t. ground pepper2T. Corn starch2T. water

Put frozen or thawed chicken in a crock pot. Combine splenda, vinegar, diet sprite, garlic, soy sauce and pepper and pour over the chicken.

Cook on low for 6-8 hours or high for 4 hours.Take chicken out of the crock pot and pour sauce into a small pot. Bring to boiling over high heat. While sauce is heating up, mix corn starch and water in a separate bowl until combined. When the sauce has boiled add corn starch mixture and stir until well combined. Reduce heat and boil for 2-3 minutes. Let the sauce cool. It will thicken as it cools.

If desired, thinly slice cabbage and sautee in a pan with ½ - ¾ c. water over high heat. When the water has boiled off, lightly salt cabbage and continue to sautee until it begins to carmelize. Remove from heat before it burns.

Layer cooked rice, cabbage, chicken and then asian sauce over the top. Top with avocado. TIPS FOR FAMILIES: Serve with rice!

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FLUSH #2 RECIPES


3/4 c. low-fat cottage cheese1 green onion, chopped2 t. dry Italian dressing packet¼ t. pepper Combine cottage cheese and green onion in blender. Blend on high speed for 30 seconds. Spoon into small bowl; add seasoning and pepper and stir well.Serve with approved veggies.


30g Vanilla IdealLean 16g peanut butter2g sugar free butterscotch pudding mix¾ c. unsweetened almond milk- Blend all ingredients with ice into a smoothie.

Bacon, Sausage and Egg Cups

4 Turkey Sausage Links (35 cals each)4 sliced turkey bacon (35 cals each)1 1/3 c. egg whites32g cheddar cheese-Take 4 turkey sausage links and cook them a little in the microwave. You just want them to be thawed enough to cut up. Cut them into pieces and put one full link in the bottom of each of four muffin tins.-Take 4 pieces of raw turkey sausage and wrap it around the sides of each muffin tin.-Pour 1/3 c egg whites into each muffin tin. -Bake at 350 degrees for 15 minutes. Add 8g cheddar cheese to each muffin and bake for 5 more minutes or until the cheese melts.Yields four servings. Have 1 serving for your meal.

Chicken Fajita Bowl

100g Chicken breasts¼ c. celery, diced2T. onion, diced1t. chili powder (can increase to 2t if you like a kick)½ t. salt½ t. garlic powder

Thaw chicken and cut into strips. Spray pan with cooking spray and sautee the chicken and seasoning for a few minutes until almost cooked through. Add veggies and finish cooking.Top chicken and veggies with avocado and plain greek yogurt (optional) and enjoy!TIP FOR FAMILIES: Wrap the fajita mixture in a tortilla with cheese and serve to your family!

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FLUSH #3 RECIPES


1 t. olive oil½ t. balsamic vinegar1 t of mustardShake of pepper

Instructions: Season steak with salt and pepper, then grill until cooked to desired doneness. Top salad with steak, veggies of your choosing and dressing. TIPS FOR FAMILIES: Cook some rice and make a rice bowl with meat and steamed brocolli with dressing on top.

Frozen Peanut Butter Cup 25g Chocolate Ideal Lean16g peanut butter1 t. Cocoa PowderSweetener of choice to taste (if desired) InstructionsStir together protein powder, 1 t. cocoa and sweetener of choice to taste. Add 1 ½ - 2 T of water half tablespoon at a time until you’ve reached a thick but stirrable consistency. Pour half the “batter” into a small bowl. Layer the peanut butter over half the protein batter. Top with remaining protein batter. Freeze for about 2 hours. Thaw for 20 minutes before eating.


3 T. low sodium soy sauce1 T. lime juice2 t. worcestershire sauce1 clove garlic1/2 t. dry mustard1/2 t. pepper

Whisk all ingredients together in a bowl, or mix in a gallon zip top bag for an even easier way to marinate your chicken. Before marinating chicken, set 2T of the marinade aside to use as dressing. Marinate the chicken for at least 15-30 min-utes. Grill chicken until cooked through. Top a tossed salad with chicken, avocado and dressing.

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MODERATE #1 RECIPES

Vegetable-Beef-Barley Soup

1/2 lb. extra lean ground beef (200g) 1 can (14.5 oz) stewed tomatoes, undrained, cut up 1 can (14 oz) beef broth 1 can (8 oz) no salt added tomato sauce 1 can green beans 1 c. frozen corn 1 c. frozen peas 1/3 c. uncooked quick-cooking barley (8T) 1/2 t. salt 1/2 t. onion powder (can add more if desired)

Brown ground beef. Drain. In saucepan combine all ingredients and heat to boiling. Reduce heat to medium; cover and cook 10-15 minutes, stirring occasion-ally, until vegetables and barely are tender. Can add 20g/1T plain greek yogurt to make it creamier if desired. Serves 4 for this meal plan - This is a low calorie stew so this is a big serving. Eat up!

Chocolate Fudge 30g chocolate IdealLean protein powder28g fat free cream cheese, softened16g natural peanut butter (1T)Splenda/Stevia, optional

Soften cream cheese for 10 seconds in microwave. Stir in natural peanut butter and protein powder. Add a little almond milk or water to aid in stirring. Add sweetener if desired.Freeze for 30 min and enjoy.

Blueberry Muscle Muffins8 egg whites 1 egg1 1/2 c. oats1/2 c. splenda1/2 c. cottage cheese 1/2 c. applesauce or 1 banana 1 scoop vanilla IdealLean Protein 1/2. t. baking soda 1/2 t. baking powder 1 t. cinnamon 1 t. vanilla 110g blueberries

Blend all ingredients except the blueberries in the blender and pour into well greased muffin tins. Press berries into the muffin batter spreading the blueberries evenly between all muffins. Bake at 350 degrees for approx 20 minutes. This reci-pe should make 12 muffins. Have three muffins for your meal.

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MODERATE #2 RECIPESChicken Bites

3 chicken breasts, cut into four 100g chunks (weigh it raw)12 low fat Ritz crackers, finely crushed24g grated parmesan cheese½ t. seasoned salt1 t. dried thyme leaves1 t. dried basil¼ t. pepper8T egg whites Cover baking sheet with foil and spray with Pam.Cut chicken into 1 inch pieces. Mix cracker crumbs, cheese and spices in a bowl. Dip chicken into egg whites and then into crumb mixture.Bake uncovered at 400 degrees for 25 min.

**Meanwhile slice gold potatoes into french fries. Spray with non stick cooking spray and add salt. Bake in a foil lined baking dish alongside the chicken at 400 degrees for 25 - 30 minute. TIPS FOR FAMILIES: Tell your kids these are cheese chicken nuggets! Cut the potatoes to look like french fries before baking. You can also serve this with carrots and celery sticks and ranch. Makes four servings of Chicken

20

MODERATE #3 RECIPESFrozen Chocolate Covered Banana Protein Bar

25g Chocolate IdealLean Protein ( 1 scoop)20g banana (1/3 medium banana)4g honey (½ t.)8g mini chocolate chips (½ T)20g oats (¼ c.)

-Stir all ingredients together adding water a tablespoon at a time until it is a very thick stirrable consistency. Press into a muffin tin and freeze. Thaw in the fridge during your workout so it’s ready for post workout! This recipe is for one bar. Feel free to multiply the amounts by how ever many bars you want to make to save time!


100g 99% fat free ground turkey, weighed uncooked150g zuchinni noodles20g cheddar cheese1/2 c. Italian stewed tomatoes

Prep Notes: Cook 1 c. noodles according to package directions. Weigh the noodles after cooking. Brown the ground turkey with salt and pepper and combine with diced zucchini. Stir in ½ c. italian stewed diced tomatoes. Top with shredded cheese and cover and heat until cheese is melted. TIPS FOR FAMILIES: No modifications needed! My kids love this one!

21

MODERATE #4 RECIPESApple Pie Oatmeal Bake

2 cups old fashioned oats1 teaspoon baking powder1 teaspoon cinnamon (or more)Sweetener to taste

2 cups unsweetened almond milk1/2 cup egg whites1/2 T vanilla450g chopped apple (4 c)

Mix all ingredients together in a mixing bowl. Spray 8x11 pan with non stick spray. Pour in the batter and bake at 350 degrees for 30 minutes.

After it cools, cut into six pieces and put each piece into a zip lock bag. When you’re ready to eat, have one peice and reheat in microwave and top with 50g plain greek yogurt. You can sweeten the greek yogurt with stevia/splenda if desired.Makes 6 servings.

Greek yogurt chicken

4 boneless chicken breasts1 c. plain fat free greek yogurt40g parmesan cheese, grated1 t. garlic powder¾ t. seasoned salt½ t. pepper

Preheat oven to 400 degrees. Combine greek yogurt, parmesan cheese and seasonings in a bowl. Line baking sheet with foil and spray with non stick cooking spray.

Coat each chicken breast in greek yogurt mixture and place on baking sheet. Bake for 35-40 minutes. If you’d like the tops to brown a little more, turn on the broiler for the last 2-3 minutes. After the chicken is prepared and cooked, weigh out a 110g serving.

TIPS FOR FAMILIES: Serve with extra cheese and a side of rice or a whole wheat roll as well.

Sweet and salty Shake:

1 c. unswt almond milk20g Chocolate IdealLean50g blueberries, frozen30g fat free cream cheese10g pretzels30g low fat cottage cheeseice

Blend all ingredients together and enjoy!

Monkey Wrap:

1 whole wheat tortilla (80 calories)16g peanut butter (1 1/2T)30g banana (¼ banana)4g chocolate chips (16 chocolate chips)7g honey2 egg whites

Wrap up the banana, peanut butter, chocolate chips and honey in the wrap. Eat 2 hard boiled egg whites on the side.

22

MODERATE #5 RECIPESRed Sauce Enchiladas

8 corn tortillas (60 cals each)480g chicken, canned/cooked1 c. low fat cream of chicken soup1 c. plain fat free greek yogurt1 large can red enchilada sauce144g cheddar cheese 1 small can sliced olives

Mix greek yogurt and soup in a bowl. Layer 60g of precooked or canned chick-en, 1/4 c. sauce and 12g cheese in each tortilla. Wrap up the enchiladas and pour enchilada sauce over the top.Top with the rest of the cheese and 1 small can of sliced olives. Bake at 350 de-grees for 30 min. Makes 8 enchiladas. Have one enchilada with steamed veggies or a side salad for your dinner.

TIPS FOR FAMILIES: Serve with a side of rice and steamed vegetables.

23

MODERATE #6 RECIPESFluffy Oatmeal Pancakes

1/3 c. egg whites27g oats12g IdealLean Protein (1/2 sc)1/2 c. pumpkin OR ½ medium banana1/4 t. baking soda1/4 t. baking powder1/4 t. cinnamon1/8 t. ginger1/8 t. nutmegSteviasplash vanilla1. Grind oats, IdealLean, stevia, spices and baking powder and soda in the blender until it’s like powder. Pour into a separate bowl.2. Blend egg whites on medium speed in blender for about 30 seconds. Add pumpkin and blend again for about 30 seconds.3. Add dry ingredients to the blender and blend.4. Pour onto a preheated griddle and cook like pancakes.5. Top with sugar free syrup - TIP: Try making a few days worth of these in advance and keeping in ziplock bags in the freezer. Then pop in the toaster when you’re ready to eat!


Glaze:3T honey3T balsamic vinegar3T low sodium soy sauce or Bragg’s liquid aminos¼ t. ground ginger1 clove garlic, crushedCombine all ingredient in baking dish and whisk to combine.

85g tilapia, mahi mahi or any white fish InstructionsPlace fish in baking dish with marinade and top with salt and pepper. Cover and mar-inate for 30 minutes or more. Heat 1t. coconut oil in a pan over med/high heat. Fry the fish for 4-6 minutes on each side, turning once, until it flakes easily. You can also grill the fish on the bbq until cooked through. Pour remaining marinade into pan and heat to boiling to make glaze. Drizzle glaze and sprinkle pecans over the fish and veggies.


115g sweet potato1 t. olive oil⅛ t. garlic powder⅛ t. paprika⅛ t. salt ⅛ t. pepper

Instructions Slice the chicken into strips and season with sea salt and pepper, then grill. Meanwhile, slice sweet potato into thin strips and toss in olive oil. Season with ⅛ t. garlic powder, ⅛ t. paprika, ⅛ t. salt and ⅛ t. pepper. Line a baking sheet with foil and spray with nonstick cooking spray. Spread out french fries on the foil and bake at 450 degrees for 30 minutes or until fork tender and crispy! Tip: If you have time, soak your sweet potato fries in water for 30 min - 2 hours before seasoning and baking to ensure they bake up nice and crispy!


25g Chocolate Ideal Lean Protein1 1/2 t. coconut oil, melted¼ t. cocoasweetener to taste

InstructionsStir together Ideal Lean Protein, coconut oil, ¼ t. cocoa, and sweetener to taste. Add 1-2 T. of water ½ T at a time until it’s brownie batter consistency. Freeze for 2 hours. Thaw for 20 minutes before eating!

24

MODERATE #7 RECIPESRaspberry Cheesecake Shake

25g Vanilla IdealLean Protein (1 scoop)1 1/2 sheet/6 squares low fat graham crackers30g fat free cream cheese60g frozen raspberries (1/2 c)1 c. unsweetened almond milkIce Blend all ingredients in a blender. Reserve 1 graham cracker square to crumble on top of your shake.


1 t. olive oil½ t. balsamic vinegarLittle squirt of mustardShake of pepper

Idea: Season steak with sea salt, pepper and ground mustard. Make a big salad with whatever veggies from the approved list that you like. Top with grilled steak and dress-ing!

TIPS FOR FAMILIES: Cut up the steak small and dice zuchinni. Stir into rice and top with any sauce.

Buffalo Chicken

Put four frozen chicken breasts in crock pot and top with 1 envelope Ranch Dips packet and ¾ of a bottle of buffalo sauce. Cook on low for 4-5 hours. Pull the chicken with two forks or use a hand mixer to shred it. Add more sauce if needed and cook for another hour or so. If you aren’t a fan of spicy food try 1 packet of ranch dip powder and 1 packet of taco seasoning instead! Serve over rice, top with avocado and serve with steamed veggies on the side. You can also top with 1T. plain greek yogurt as well. TIPS FOR FAMILIES: Add greek yogurt or fat free sour cream to tone down the spiciness. You can put this chicken into a quesadilla or a wrap also!

Maple Nut Fudge

8g crunchy peanut butter (½ T.)25g vanilla IdealLean Protein (1 scoop)⅛ t. maple extract¼ t. vanilla extract1-2T water InstructionsMelt peanut butter until softened. Stir peanut butter, Ideal Lean, maple extract and vanilla extract and sweetener, if desired. Stir in water ½ T. at a time until you’ve reached batter consistency. Freeze for 2 hours. Thaw for 20 minutes before eating.

25

MODERATE #8 RECIPESHoney Lime Tacos

Make two chicken tacos with thinly sliced cabbage and one serving of honey lime dressing and chicken! Don’t fry the tortillas! You can cook or warm them in a pan heated up with some non stick cooking spray!Dressing: 15g low fat mayo (1T) 1 T mustard 7g honey (1t) ½ t lime juice sprinkle ginger

Honey Chicken Stir fry

Any veggies you’d like85g chicken1 t. coconut oil1 t. honey Warm a skillet over medium heat with 1 t. coconut oil. Add chicken and sautee until almost cooked through. Add any veggies you’d like or have on hand. I love to add onions, bell pepper, celery and zuchinni. When the chicken and vegetables are almost done cooking, top with honey and salt to taste.

TIPS FOR FAMILIES: Serve with rice.No Bake Cookie Protein Bars

12g peanut butter (1 T)25g Chocolate IdealLean Protein (1 scoop)27g oats (1/3 c.)1-2 T. Almond milk (or just enough to be able to stir)

InstructionsMix all ingredients in large bowl. Pour into a small greased bowl. Freeze for 2-3 hours or until firm. Either eat immediately or take out of the bowl and wrap in saran wrap for later. Keep in the freezer and thaw slightly before eating.


25g Chocolate IdealLean Protein (1 sc)¼ t. baking powderStevia1-2 T. water8g peanut butter

Stir together until it’s the consistency of brownie batter. Microwave for 15 seconds on 50% power. Take out the cake and check it. It should be slightly starting to cook around the edges. Microwave it again for approx. 8-10 seconds at 50% power. It should be cake like in some areas but still doughy in others. Everyone’s microwave is different. Try these times exactly and adjust from there. If it’s too hard or cakey, microwave it for less time. If it’s still doughy microwave it a little longer in 5 second intervals at 50% power. Top with peanut butter!

26

IMPORTANT:







MEAL PLANS 135-165 lbs

27


FLUSH DAY #2

FLUSH DAY #3

MODERATE DAY #1

MODERATE DAY #2

MODERATE DAY #3

MODERATE DAY #4

MODERATE DAY #5

MODERATE DAY #6

MODERATE DAY #7

MODERATE DAY #8

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

135-165 lbs

Meal 1/ Pre-Workout

Carbs



Chocolate IdealLean Protein 1+Scoop (35g)


1 whole Egg AND Lean Ham (50g)


Chocolate IdealLean Protein 1+ scoop (35g)


3T crumbled Feta Cheese (27g)


1/4 small Avocado (45g)

Vanilla IdealLean Protein 1+ scoop (35g)







Tangy Asian Chicken



Freezer Swirl Fudge


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

28

FLUSH #1








the left.


Meal 1/ Pre-Workout

Carbs



(75g)

Vanilla IdealLean Protein 1+Scoop (35g)


(35 cals each) 1/3 c. egg whites

1 c. low fat Cottage Cheese




almond milk


Cheddar (12g)







smoothie!





Chicken Fajita Bowl



During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

29

FLUSH #2







the left.


Meal 1/ Pre-Workout

Carbs



Vanilla IdealLean Protein 1+Scoop (30g)

1 egg AND 1 c egg whites

Top Sirloin (115g)




1 t. olive oil









a refreshing twist!





During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6


more volume.

30

FLUSH #3







the left.


Meal 1/ Pre-Workout

Carbs

Oats (30g) AND Blueberries (110g)





Tuna (100g)



Brown Rice (125g)


(80 calories)



24 Almonds

1/2 c. Egg whites













Cheesecake Fudge


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

31

MODERATE #1







the left.


Meal 1/ Pre-Workout

Carbs

2/3 c. any berry (95g)


(45 calories)

2 T Sugar free Jam



Turkey (75g)

1/8 large Avocado (45g)



(8g)




Chocolate IdealLean 1 scoop (25g)

Almonds (20g)


IdealLean Protein Powder AND plain fat greek

yogurt (175g)













Chicken Bites


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

32

MODERATE #2







the left.


Meal 1/ Pre-Workout

Carbs


1/2 T honey (10g)

1 whole wheat Tortilla

(80 calories)





40g wholly guacamole (2 1/2 T) or 40g



(85g)

Cheddar Cheese

(24g)

whole wheat rotini cooked

(65g)


(115g)

2/3 c,Plain fat free greek yogurt AND Chocolate

IdealLean (1/2 scoop (150g)













Enjoy!




During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

33

MODERATE #3







the left.


Meal 1/ Pre-Workout

Carbs










(85g)





(10g)







During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR



Monkey Wrap





the dressing.

34

MODERATE #4







the left.

Meal 1/ Pre-Workout

Carbs


2 plain rice cakes



oats (45g)




canned tuna (115g)

1T olive oil mayo (15g) AND low fat mozerella

cheese (20g)


1 corn tortilla (60 cals)


beef jerky (30g)


(35 cals)





During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR





at your store.



Tuna Rice Cakes



sandwhich!

MODERATE #5







the left.


35

Meal 1/ Pre-Workout

Carbs


(60g)




(120g)



(25g)

2 t. coconut oil, melted

chicken (115g)



(85g)

pecans (12g)

turkey breast (70g)

1/4 medium avocado (45g)






During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR




Snack Wrap



MODERATE #6







the left.


36

Meal 1/ Pre-Workout

Carbs


1 1/2 c. frozen raspberries (200g) OR 1 medium

banana (115g)



1 egg hard boiled





(40 cals)

chicken (85g)









During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR



Buffalo Chicken


Maple Nut Fudge


MODERATE #7







the left.


37

Meal 1/ Pre-Workout

Carbs

1 1/4 c. plain cheerios (35g) or any cereal with less than

6g sugar OR oats (35g)


(2+ large peaches)



crackers


1 T peanut butter(16g)


1 t. honey


(25g)

1/2T peanut butter (16g)

1T. coconut oil


avocado (30g)







During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR



Honey Lime Tacos




MODERATE #8







the left.


38

39


35g Vanilla Ideal Lean (1+ scoop)50g Peaches (½ medium peach)30g Banana, frozen (¼ banana)½ T. cheesecake pudding powder¼ t. vanilla 1 c. unsweetened almond milk Prep Note: Blend all ingredients with ice into a refreshing smoothie!










Tangy Asian Chicken






40

FLUSH #2 RECIPES


1 c. low-fat cottage cheese1 green onion, chopped2 1/4 t. dry Italian dressing packet¼ t. pepper Combine cottage cheese and green onion in blender. Blend on high speed for 30 seconds. Spoon into small bowl; add seasoning and pepper and stir well.Serve with approved veggies.




4 Turkey Sausage Links (35 cals each)4 sliced turkey bacon (35 cals each)1 1/3 c. egg whites48g cheddar cheese-Take 4 turkey sausage links and cook them a little in the microwave. You just want them to be thawed enough to cut up. Cut them into pieces and put one full link in the bottom of each of four muffin tins.-Take 4 pieces of raw turkey sausage and wrap it around the sides of each muffin tin.-Pour 1/3 c egg whites into each muffin tin. -Bake at 350 degrees for 15 minutes. Add 12g cheddar cheese to each muffin and bake for 5 more minutes or until the cheese melts.Yields four servings. Have 1 serving for your meal.

Chicken Fajita Bowl



41

FLUSH #3 RECIPES








42

MODERATE #1 RECIPES








43



**Meanwhile slice gold potatoes into french fries. Spray with non stick cooking spray and add salt. Bake in a foil lined baking dish alongside the chicken at 400 degrees for 25 - 30 minute. TIPS FOR FAMILIES: Tell your kids these are cheese chicken nuggets! Cut the potatoes to look like french fries before baking. You can also serve this with carrots and celery sticks and ranch. Makes four servings of chicken.

44





100g 99% fat free ground turkey, weighed uncooked65g cooked rotini noodles24g cheddar cheese1/2 c. Italian stewed tomatoes1 zucchini, diced


45














Monkey Wrap:



46





47










25g Chocolate Ideal Lean Protein2 t. coconut oil, melted¼ t. cocoasweetener to taste


48







Buffalo Chicken


Maple Nut Fudge


49











50

IMPORTANT:







MEAL PLANS OVER 165 lbs

51


FLUSH DAY #2

FLUSH DAY #3

MODERATE DAY #1

MODERATE DAY #2

MODERATE DAY #3

MODERATE DAY #4

MODERATE DAY #5

MODERATE DAY #6

MODERATE DAY #7

MODERATE DAY #8

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

RECIPES

OVER 165 lbs

Meal 1/ Pre-Workout

Carbs



Chocolate IdealLean Protein 1+Scoop (40g)


1 whole Egg AND 1/3 c. egg whites

AND Lean Ham (50g)




1/4 c. crumbled Feta Cheese



Vanilla IdealLean 1+ scoop (40g)







Tangy Asian Chicken



Freezer Swirl Fudge


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

52

FLUSH #1








the left.


Meal 1/ Pre-Workout

Carbs



(75g)

Vanilla IdealLean Protein (40g)


(35 cals each) 2/3 c. egg whites

1 c. low fat Cottage Cheese




almond milk









smoothie!





Chicken Fajita Bowl



During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

53

FLUSH #2







the left.


Meal 1/ Pre-Workout

Carbs




2 eggs AND 3/4 c egg whites

Top Sirloin (115g)




1 t. olive oil









a refreshing twist!





During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6


more volume.

54

FLUSH #3







the left.


Meal 1/ Pre-Workout

Carbs

1/4 c. Oats (20g) AND 1 c. Blueberries (110g)


AND 1 small apple (160g)




Tuna (100g)



Brown Rice (125g)


(80 calories)

Chocolate IdealLean protein (35g)


24 Almonds

1/2 c. Egg whites













Cheesecake Fudge


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

55

MODERATE #1







the left.


Meal 1/ Pre-Workout

Carbs

2/3 c. any berry (95g) AND hony (7g)


(45 calories)

2 T Sugar free Jam



Turkey (85g)




(8g)





Almonds (24g)


IdealLean Protein Powder (10g) AND plain fat greek

yogurt (225g)













Chicken Bites


During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

56

MODERATE #2







the left.


Meal 1/ Pre-Workout

Carbs


1/2 T honey (10g)

1 whole wheat Tortilla (80 calories)

AND 2t black berries (35g)





40g wholly guacamole (2 1/2T) or 40g



(85g)

Cheddar Cheese

(24g)


(115g)

2/3 c,Plain fat free greek yogurt (225g) AND

Chocolate IDealLean (1/2 protein scoop (15g)













Enjoy!




During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR

57

MODERATE #3







the left.


Meal 1/ Pre-Workout

Carbs










(85g)




brown rice, cooked (75g)


(10g)







During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR



Monkey Wrap





the dressing.

58

MODERATE #4







the left.

Meal 1/ Pre-Workout

Carbs




oats (45g)


1 scoop Vanilla IdealLean Protein

(35g)


canned tuna (115g)

2 plain rice cakes1T olive oil mayo (15g)

AND low fat mozerellacheese (20g)


1 1/2 corn tortilla (60 cals) OR brown rice

(85g)


beef jerky (30g)


(35 cals)





During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR





at your store.



Tuna Rice Cakes



sandwhich!

MODERATE #5







the left.


59

Meal 1/ Pre-Workout

Carbs


(60g)




(120g)



(30g)

2 t. coconut oil, melted

chicken (115g)



(115g)

pecans (14g)

turkey breast (85g)

1/8 medium avocado (45g)






During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR




Snack Wrap



MODERATE #6







the left.


60

Meal 1/ Pre-Workout

Carbs


2 c. frozen raspberries (240g) OR 1 large banana

(140g)



2 eggs hard boiled





(40 cals)

chicken (115g)









During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR



Buffalo Chicken


Maple Nut Fudge


MODERATE #7







the left.


61

Meal 1/ Pre-Workout

Carbs

1 1/4 c. plain cheerios (35g) or any cereal with less than 6g sugar OR 1/3 c. oats (35g)


(2+ large peaches)



crackers


1 T peanut butter(16g)


1 t. honey


(25g)


1 t coconut oil


avocado (30g)







During Workout

Meal 2/Post Workout

Meal 3

Meal 4

Between Meals

Meal 5

Meal 6

OR



Honey Lime Tacos




MODERATE #8







the left.


62

63


40g Vanilla Ideal Lean (1 scoop)50g Peaches (½ medium peach)30g Banana, frozen (¼ banana)½ T. cheesecake pudding powder¼ t. vanilla 1 c. unsweetened almond milk Prep Note: Blend all ingredients with ice into a refreshing smoothie!










Tangy Asian Chicken






64

FLUSH #2 RECIPES


1 c. low-fat cottage cheese1 green onion, chopped2 1/4 t. dry Italian dressing packet¼ t. pepper Combine cottage cheese and green onion in blender. Blend on high speed for 30 seconds. Spoon into small bowl; add seasoning and pepper and stir well.Serve with approved veggies.




4 Turkey Sausage Links (35 cals each)4 sliced turkey bacon (35 cals each)1 1/3 c. egg whites32g cheddar cheese-Take 4 turkey sausage links and cook them a little in the microwave. You just want them to be thawed enough to cut up. Cut them into pieces and put one full link in the bottom of each of four muffin tins.-Take 4 pieces of raw turkey sausage and wrap it around the sides of each muffin tin.-Pour 1/3 c egg whites into each muffin tin. -Bake at 350 degrees for 15 minutes. Add 8g cheddar cheese to each muffin and bake for 5 more minutes or until the cheese melts.Yields four muffins. Have two muffins for your meal.

Chicken Fajita Bowl



65

FLUSH #3 RECIPES








66

MODERATE #1 RECIPES








67



**Meanwhile slice gold potatoes into french fries. Spray with non stick cooking spray and add salt. Bake in a foil lined baking dish alongside the chicken at 400 degrees for 25 - 30 minute. TIPS FOR FAMILIES: Tell your kids these are cheese chicken nuggets! Cut the potatoes to look like french fries before baking. You can also serve this with carrots and celery sticks and ranch. Makes four servings of chicken.

68





100g 99% fat free ground turkey, weighed uncooked80g cooked rotini noodles24g cheddar cheese1/2 c. Italian stewed tomatoes1 zucchini, diced


69














Monkey Wrap:



70





71










25g Chocolate Ideal Lean Protein2 t. coconut oil, melted¼ t. cocoasweetener to taste


72







Buffalo Chicken


Maple Nut Fudge


73











74

Documents

MEAL PLANS … · During Workout Meal 2/Post Workout Meal 3 Meal 4 Between Meals Meal 5 Meal 6 OR Try Scrambling brocolli, zuchinni, and onion with your eggs to add more volume. 6