: 1/2 cup edamame in pods (approx. 45 steamed edamame beans). : 10 frozen grapes and 1/2 cup 1-2% cottage cheese (men: 3/4 cup cottage cheese). ~ Nutrition Information Men 1191 calories 143 grams protein 59 grams carbohydrate 16 grams fiber 44 grams fat 22 grams sugar Nutrition Information Women 1019 calories 118 grams protein 57 grams carbohydrate 16 grams fiber 37 grams fat 20 grams sugar !llillf'-tl: Citrus-Baked Codwith Sauteed Green Beans Marinate a 5 oz. cod filet (men: 6 oz. cod filet) in lemon juice and olive oil and bake at 375 degrees until cooked through. Serve with 1 cup green beans sauteed in 1 tsp. olive oil and minced garlic. , Poached Chicken and Arugula Salad Place 4 oz. poached, sliced white meat chicken breast (men: 5 oz. chicken) on a bed of 1 cup arugula (washed and trimmed), 2 tomato slices, 1/4 of an avocado, and sliced cucumber. Serve with spicy mustard for dipping. ~,,: Green and White Omelet In a non-stick skillet coated with cooking spray, combine 3 egg whites (men: 1 whole egg plus 2 egg whites), with 2/3 cup steamed spinach, and 1/4 cup part-skim shredded mozzarella into an omelet. Sprinkle with Tabasco@saucefor an extra kick. Serve with 1 slice of whole wheat toast.

Six Day Super Model Slimdown Plan Page 5

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~~,,: Green and White Omelet In a non-stick skillet coated with cooking spray, combine 3 egg whites (men: 1 whole egg plus 2 egg whites), with 2/3 cup steamed spinach, and 1/4 cup part-skim shredded mozzarella into an omelet. Sprinkle with Tabasco@sauce for an extra kick. Serve with 1 slice of whole wheat toast. : 10 frozen grapes and 1/2 cup 1-2% cottage cheese (men: 3/4 cup cottage cheese). , Poached Chicken and Arugula Salad Place 4 oz. poached, sliced white meat chicken breast (men: 5 oz.

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Page 1: Six Day Super Model Slimdown Plan Page 5

: 1/2 cup edamame in pods (approx. 45 steamed edamame beans).

: 10 frozen grapes and 1/2 cup 1-2% cottage cheese (men: 3/4 cupcottage cheese).

Nutrition Information Men1191 calories143 grams protein59 grams carbohydrate16 grams fiber44 grams fat22 grams sugar

Nutrition Information Women1019 calories118 grams protein57 grams carbohydrate16 grams fiber37 grams fat20 grams sugar

!llillf'-tl: Citrus-Baked Codwith Sauteed Green BeansMarinate a 5 oz. cod filet (men: 6 oz. cod filet) in lemon juice and olive oil andbake at 375 degrees until cooked through. Serve with 1 cup green beans sauteedin 1 tsp. olive oil and minced garlic.

, Poached Chicken and Arugula SaladPlace 4 oz. poached, sliced white meat chicken breast (men: 5 oz. chicken) on abed of 1 cup arugula (washed and trimmed), 2 tomato slices, 1/4 of an avocado,and sliced cucumber. Serve with spicy mustard for dipping.

~,,: Green and White OmeletIn a non-stick skillet coated with cooking spray, combine 3 egg whites (men:1 whole egg plus 2 egg whites), with 2/3 cup steamed spinach, and 1/4 cuppart-skim shredded mozzarella into an omelet. Sprinkle with Tabasco@sauce foran extra kick. Serve with 1 slice of whole wheat toast.