Table of Contents...TIPS Nutrition Tips • Sit down to eat • Eat mindfully, feel the food in your mouth, concentrate on all the different tastes, sit in silence • Put your fork

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Table of Contents

Getting Started .................................................. 3Tips ......................................................................... 4Food Swap List .................................................. 5

Week 1 ................................................................... 7Day 1 ................................................................ 9Day 2 ............................................................... 11Day 3 ..............................................................13Day 4 ..............................................................15Day 5 .............................................................. 17Day 6 ..............................................................19Day 7 ..............................................................21

Week 2 ................................................................23Day 1 ............................................................. 25Day 2 .............................................................27Day 3 ............................................................ 29Day 4 ..............................................................31Day 5 .............................................................33Day 6 .............................................................35Day 7 .............................................................37

Week 3 ................................................................39Day 1 ...............................................................41Day 2 .............................................................43Day 3 .............................................................45Day 4 .............................................................47Day 5 .............................................................49Day 6 ..............................................................51Day 7 .............................................................53

Week 4 ............................................................... 55Day 1 ..............................................................57Day 2 ............................................................ 59Day 3 ..............................................................61Day 4 .............................................................63Day 5 ............................................................ 65Day 6 .............................................................67

Day 7 ............................................................ 69

Week 5 ................................................................. 71Day 1 ..............................................................73Day 2 .............................................................75Day 3 ............................................................. 77Day 4 .............................................................79Day 5 ..............................................................81Day 6 .............................................................83Day 7 .............................................................85

Week 6 ................................................................87Day 1 ..............................................................89Day 2 ..............................................................91Day 3 .............................................................93Day 4 ............................................................ 95Day 5 .............................................................97Day 6 ............................................................ 99Day 7 ............................................................ 101

Week 7 .............................................................. 103Day 1 ............................................................ 105Day 2 ........................................................... 107Day 3 ........................................................... 109Day 4 ..............................................................111Day 5 ............................................................ 113Day 6 ............................................................ 115Day 7 .............................................................117

Week 8 ............................................................... 119Day 1 ............................................................. 121Day 2 ........................................................... 123Day 3 ........................................................... 125Day 4 ........................................................... 127Day 5 ........................................................... 129Day 6 ............................................................ 131Day 7 ........................................................... 133

Dining Out Guide .......................................... 135

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Welcome to the iFit® Nutrition Guide. This is your key to success! This meal plan is designed to help you eat right so you can build lean muslce.

Designed to be simple and easy to follow, this plan outlines daily meals for 8 weeks. Each meal should take between 15-30 minutes to prepare.

During weeks 1-4, you’ll follow a low calorie, high protein diet to help jumpstart your weight loss.

Weeks 5 – 8 are designed to help you increase and sustain muscle. These weeks include 1 additional meal and 1 additional snack. The Post Workout Meal must be eaten within the 20 minutes following your iFit® workout and the optional snack is available if you need more energy.

The nutrition plan is not only about dropping fat and increasing muscle but choosing foods that are nutrient dense for optimal health. The foods in this meal plan are designed to help increase your energy, athletic performance, speed and strength.

Each major meal contains a lean source of high energy protein. Protein can aid in sustained energy, satiation, and muscle building. Within 2 weeks of adopting this plan, you should feel the difference of healthy, well-balanced meals!

Meal 1

300 Calories 6 g. Fat

25 g. Protein 5 g. Fiber

34 g. Carbs

Snack 150 Calories 4 g. Fat

Meal 2



25 g. Carbs

Snack 200 Calories 4 g. Fat

Meal 3



25 g. Carbs

Snack (Optional) 180 Calories 4 g. Fat

Post Workout Meal 180 Calories 4 g. Fat

TIPS

Nutrition Tips• Sit down to eat• Eat mindfully, feel the food in your mouth, concentrate

on all the different tastes, sit in silence• Put your fork down between bites, this will help you

slow down and eat less• Eat while you are happy or at peace• Eat from a smaller plate, this will help you feel fuller

Grocery Store Tips• Shop the perimeter of the store, this is where the healthiest,

freshest foods are found• Look for foods with the least amount of ingredients,

less is best• Shop when you are full, not hungry• When possible, choose organic foods

Water Tips• Drink 1 cup of water before each meal• Drink when you feel hungry, most of the time your

body is only dehydrated• Add fruit to your water for a flavorful, low calories drink• Carry a water bottle with you for added convenience

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GETTING STARTED

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High Energy Proteins4 oz. seafood (salmon, scallops, lobster, orange roughy, halibut, shrimp or bass)4 oz. skinless chicken breast, turkey breast or extra-lean ground turkey4 oz. tofu or vegetable based protein3 oz. extra-lean red meat (pork or ham)½ cup beans (black, cannellini, garbanzo, kidney or navy)2 whole eggs1 whole egg and 2 egg whites

Healthy Fats2 Tbsp. light mayo2 Tbsp. canola, flaxseed, grapeseed or olive oil1 Tbsp. peanut butter or almond butter (without partially or fully hydrogenated oils)1 ounce unsalted nut of choice

Energy Treats/Snacks (Weeks 4 – 8)4 small candies (M&M’s, Swedish fish, Hershey kisses)3 – 4 cups light popcorn3 bites of your favorite dessert when eating out 2 small oatmeal cookies½ cup sorbet or low-fat frozen yogurt/ice cream1 fudge pop 15 baked tortilla chips with 1/3 cup salsa

FOOD SWAP LIST

To personalize this meal plan, the iFit® Nutrition Guide includes a Food Swap List. Replace everything from fruits to proteins with this approved list to customize your 8 weeks of eating right and building lean muscle!

High Yielding Grains1 slice of whole grain bread 1 cup slow cooked oatmeal or buckwheat1 cup whole grain, high fiber cold cereal1 small sweet potato½ cup noodles or rice 1 slice Ezekiel bread (gluten free)1 slice homemade bread (gluten free) ¾ cup basmati, wild rice or brown rice½ cup whole wheat noodles¾ cup egg noodles1 cup amaranth, quinoa, buckwheat, couscous (gluten free)

Fruits1 medium fruit 1 cup berries or cut fruit 2 Tbsp. dried fruit

Vegetables1 cup raw vegetables ¾ cup steamed vegetables½ cup cooked vegetables

Dairy 1 cup low-fat, plain yogurt1 cup milk1 cup soy, rice, almond, or hemp milk (lactose intolerant choice)1 cup kefir½ cup low-fat cottage cheese

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7 WEEK 1

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Meal 1 - Oatmeal

2/3 cup oatmeal (non-instant)

2 tsp. 100% maple syrup or natural sweetener

Follow oatmeal instructions and top with maple syrup.

Side ½ cup milk or yogurt

Drink Water

Meal 3 - Lemon & Ginger Salmon

6 oz. salmon Lemon & fresh ginger

Top salmon with lemon and fresh ginger and fold tightly in tinfoil. Bake at 350° for approximately 20 – 25 minutes.

Side 1 cup steamed vegetables1 cup quinoa

Drink Water

Meal 2 - Soup & Salad

1 ½ cups broth-based soup 2 cups tossed greens with vegetables

¼ cup cottage cheese or non-fat dressing

Drink Water

Daily Notes

Snack6 oz. light Greek yogurt or kefir

Drink Water

SnackProtein bar, no more than 220 calories and 5 grams of fat

Drink Water

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WEEK 1 DAY 1

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Meal 1 - Cereal

1 cup non-sweetened whole grain cereal

1 cup low-fat milk

1 cup water

Side 1 serving of fruit

Drink Water

Meal 3 - Feta Chicken Salad

6 oz. cooked chicken breast, sliced

Feta cheese

2 cups lettuce, shredded

Top shredded lettuce with cooked chicken. Sprinkle with feta cheese.


Drink Water

Meal 2 - Whole Wheat Sandwich

2 slices whole wheat or Ezekiel bread

1 Tbsp. light Miracle Whip or light mayo/mustard

4 slices lean turkey or other lean deli meat

Tomato, lettuce, other vegetables to taste


Drink Water

Snack10 – 15 baby carrots • 2 Tbsp. low-fat ranch dip

Drink Water

Snack1 banana • 1 handful nuts

Drink Water

Daily Notes

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WEEK 1 DAY 2

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Meal 1 - Blueberry Oat Pancakes (1 serving = 3 pancakes)

1 cup old fashioned oats 2 large eggs

1 cup blueberries 1 tsp. vanilla extract

½ cup low-fat cottage cheese

1 tsp. 100% maple syrup or 2/3 cup light Greek yogurt

In a blender, combine oats, cottage cheese, eggs and vanilla extract. Stir in blueberries. Scoop batter onto warm skillet and make 3-inch pancakes. Cook until brown on each side. Top with maple syrup or Greek yogurt.

Drink ½ cup of skim milk

Meal 3 - Stir Fry

1 cup cooked rice 1 ½ cups vegetables

1 cup light coconut milk Curry spice to taste

Place vegetables in saucepan. Add milk and curry spice. Cook until vegetables are done then place mixture on top of cooked rice.

Drink Water

Meal 2 - Grilled Chicken

6 oz. chicken breast 2 cups tossed greens with vegetables

Top chicken breast with your favorite herbs and spices. Bake at 350° for 20 – 30 minutes or grill for approximately 20 minutes.

Side 4 cups tossed greens with vegetables½ cup cottage cheese

Drink Water

Snack1 serving of fruit • 1 part-skim mozzarella string cheese

Drink Water

Snack¼ cup cottage cheese • 1 serving of fruit

Drink Water

Daily Notes

1413

WEEK 1 DAY 3

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Meal 1 - Shake

1 scoop whey protein ½ cup skim, almond, rice or soy milk

1 whole banana Handful of ice

½ cup water


Drink Water

Meal 3 - Grilled Teriyaki Tuna

4 oz. tuna steak 1/3 cup cooked brown rice

2 Tbsp. low-fat, bottled teriyaki sauce

Fresh spinach

1 tsp. olive oil

Place tuna steak in saucepan with olive oil. Cook approximately 10 minutes or until meat is done. Add teriyaki sauce and place on top of rice with a side of fresh spinach.

Drink Water

Meal 2 - Pita

1 large (6 ½”) wheat pita 1 Tbsp. light Miracle Whip or light mayonnaise


½ Tbsp. mustard

1 oz. slice of cheese Tomato, cucumber, lettuce, sprouts, other vegetables

Spread Miracle Whip and mustard on the pita. Fill pita with meat, cheese and vegetables.

Side 4 celery sticks1 cup raw broccoli2 Tbsp. low-fat dressing

Drink Water

Snack½ cup low-fat cottage cheese • 1 cup fruit

Drink Water

Snack1 serving of fruit1 part-skim mozzarella string cheese

Drink Water

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Meal 1 - Veggie Egg White Omelet

4 – 5 egg whites 1 plum tomato, chopped

1 egg yolk 1 small clove of garlic, chopped

2 Tbsp. skim milk 1 handful spinach, shredded

1 Tbsp. onion, minced Lite Cooking Spray

Place eggs, milk, vegetables and garlic in bowl or blender and mix together. Spray large skillet with cooking spray and place mixture in pan. Cook on both sides until done.

Drink Water

Meal 3 - BLT with Turkey

2 slices whole wheat bread Tomato, sliced

3 slices turkey bacon Lettuce, to taste



Drink Water

Meal 2 - Avocado & Chicken Salad

4 oz. grilled chicken ½ cup orange, sliced

3 cups mixed greens 1 Tbsp. lemon juice

¼ cup avocado, sliced 2 tsp. olive oil

Top mixed greens with orange, avocado and chicken. Drizzle with olive oil and lemon juice.

Drink Water

Snack1 cup grapes • ¼ cup almonds

Drink Water


Drink Water

Daily Notes

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WEEK 1 DAY 5

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Meal 3 - Roast Beef Pita

4 oz. lean roast beef or other lean meat

Dark salad greens

3-inch whole wheat pita Bell peppers, sliced

Cherry tomatoes, sliced Cucumbers, sliced

Romaine lettuce Mushrooms, sliced

Drink Water

Meal 2 - Minestrone Soup

1 ½ cups low-sodium minestrone soup

1 whole grain roll or toast

Side 1 tomato, sliced1 oz. mozzarella, slicedBasil Balsamic vinegar

Drink Water


Drink Water


Drink Water








2019

WEEK 1 DAY 6

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Meal 1 - Egg Burrito

4 small whole grain tortillas ½ cup sweet onion, chopped

2 cups egg whites Salt and pepper

½ cup non-fat cottage cheese ½ cup black beans (rinsed, drained and mashed coarsely with fork)

½ cup tomatoes, chopped Lite cooking spray

½ cup red or green sweet pepper, chopped

Spray large skillet with cooking spray. Add eggs, cottage cheese, vegetables and beans. Stir together. Once fully cooked, place mixture on tortillas. Salt and pepper to taste.


Drink Water

Meal 3 - Bagel Sandwich

½ whole wheat bagel or 1 slice toast

1 slice reduced-fat cheese

2 oz. deli-style turkey breast, sliced

Tomato, sliced

Drink 1 cup tomato or vegetable juice

Meal 2 - Meatballs & Marinara

4 oz. extra-lean ground turkey

2 Tbsp. parmesan cheese, grated

½ cup marinara sauce Lite cooking spray

Roll ground turkey into 3 – 4 balls. Spray pan with cooking spray and cook meatballs approximately 7 minutes. Top meatballs with marinara sauce and parmesan cheese.

Drink Water

Snack2 slices turkey jerky

Drink Water


Drink Water

Daily Notes

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Meal 1 - Oatmeal



1 cup water



Drink Water

Meal 3 - Turkey Burger

4 oz. lean ground turkey 2 Tbsp. red onion, chopped

2 Tbsp. salsa 1 whole grain pita

Form ground turkey into a patty. Cook turkey approximately 4 minutes on each side until done. Top with salsa and onion and place in whole grain pita.

Side 1 cup steamed vegetables

Drink Water

Meal 2 - Peanut Butter & Banana

1 slice whole grain or Ezekiel bread

1 Tbsp. all fruit preserves or banana

1 Tbsp. natural peanut butter

Drink Water


Drink Water


Drink Water

Daily Notes

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WEEK 2 DAY 1

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Meal 1 - Cereal


1 cup low-fat milk


Drink Water

Meal 2 - Grilled Chicken Salad

3 oz. grilled chicken breast 1 Tbsp. pecans, chopped

3 cups mixed dark greens Cucumber, sliced

½ apple, chopped

Top mixed greens with chicken, chopped apple, pecans and cucumber to taste.

Drink Water

Meal 3 - Marinated Turkey

4 oz. marinated turkey tenderloin

½ cup long grain & wild rice

Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at 350° for 30 minutes or cook over medium heat for approximately 10 minutes on each side or until done.

Side ½ cup green peas1 cup fresh fruit

Drink 1 cup low-fat milk

Snack½ cup low-fat cottage cheese • 1 serving of fruit

Drink Water


Drink Water

Daily Notes

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WEEK 2 DAY 2

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Meal 1 - Buckwheat Cereal

2/3 cup buckwheat cereal ½ banana

1 cup water 1 tsp. 100% maple syrup

Mix buckwheat cereal with water and cook for 20 minutes on stove. Top with banana and syrup.

Drink ½ cup milk or soy milk

Meal 2 - Chicken Wrap

6-inch whole grain tortilla Red bell pepper, sliced

3 oz. grilled chicken breast Lettuce

Tomato, sliced

Side Celery sticks1 Tbsp. low-fat ranch dressing

Drink Water

Meal 3 - Lemon Chicken

6 oz. chicken breast 1 ½ cups vegetables

1 lemon

Squeeze lemon juice over chicken. Bake at 350° for 20 – 30 minutes. Bake assorted vegetables at 350° for 10 – 15 minutes.

Side ½ cup fresh fruit



Drink Water


Drink Water

Daily Notes

Daily Notes

3029

WEEK 2 DAY 3

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Meal 1 - Shake

1 scoop whey protein (vanilla or chocolate)

1 tsp. peanut butter

½ cup soy or fat-free milk

Handful of ice

½ cup water

Drink Water

Meal 2 - Pita

1 large (6 ½”) wheat pita 1 Tbsp. light Miracle Whip or light mayo


Tomato, cucumber, lettuce, sprouts, other vegetables

1 oz. slice of cheese ½ Tbsp. mustard



Drink Water

Meal 3 - Meaty Turkey Burger (1 serving = 1 burger)

1 lb. extra-lean ground turkey ¼ cup low-fat chicken or vegetable stock

½ cup oat bran 1 clove of garlic, pressed

2 Tbsp. flaxseed 1 Tbsp. soy sauce

2 egg whites 1 whole wheat bun

Mix ground turkey with oat bran, flaxseed, egg whites, stock, garlic and soy sauce. Form into 3 patties and cook approximately 5 minutes on each side or until done. Place on whole wheat bun.


Drink Water


Drink Water


Drink Water

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Drink Water






Drink Water

Meal 3 - Black Bean Soup & Sandwich

1 cup of canned black bean soup

2 thin slices avocado

1 slice whole-grain bread 1 tsp. Dijon mustard


Spread Dijon mustard over bread. Top with turkey and avocado.

Drink Water


Drink Water


Drink Water

Daily Notes

3433

WEEK 2 DAY 5

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Meal 1 - Shake

1 scoop whey protein ½ cup water


½ cup skim, almond, rice or soy milk

Drink Water


1 ½ cups low-sodium minestrone soup



Drink Water

Meal 3 - Halibut

6 oz. marinated halibut

Marinate halibut with your favorite herbs, spices or fat-free sauce for 20 minutes. Wrap in foil and bake at 350° for 20 – 25 minutes or until fully cooked.

Side 4 cups steamed baby red potatoes (no butter)1 cup steamed broccoli

Drink Water


Drink Water


Drink Water

Daily Notes

3635

WEEK 2 DAY 6

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2 cups egg whites ½ cup black beans (rinsed, drained and mashed coarsely with fork)

½ cup non-fat cottage cheese Salt and pepper




Drink Water






Drink Water

Meal 3 - Rosemary Chicken

4 oz. chicken 2 cups arugula

1 tsp. rosemary 1 Tbsp. parmesan cheese, grated

½ tsp. garlic, minced 1 tsp. olive oil

Top chicken with rosemary, garlic and olive oil. Wrap in tin foil and bake at 350° for 20 minutes or until fully cooked. Top arugula with the chicken and sprinkle with parmesan cheese.

Side 1 cup beets

Drink Water


Drink Water


Drink Water

Daily Notes

3837

WEEK 2 DAY 7

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Meal 1 - Oatmeal



1 cup water



Drink Water

Meal 2 - Grilled Chicken

6 oz. chicken breast

Top chicken breast with your favorite herbs and spices. Bake at 350° for 20 – 30 minutes or grill for approximately 20 minutes.

Side 4 cups tossed greens with vegetables½ cup cottage cheese

Drink Water





Drink Water


Drink Water


Drink Water

Daily Notes

4241

WEEK 3 DAY 1

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Drink Water


Drink Water




½ cup non-fat cottage cheese

Salt and pepper




Drink Water

Meal 2 - Pita







Drink Water

Meal 3 - Feta Chicken Salad

6 oz. cooked chicken breast, sliced

Feta cheese

2 cups lettuce, shredded

Top shredded lettuce with cooked chicken. Sprinkle with feta cheese.


Drink Water

Daily Notes

Daily Notes

4443

WEEK 3 DAY 2

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Drink Water


Drink Water








Meal 3 - Stir Fry

1 cup cooked rice 1 ½ cups vegetables

1 cup light coconut milk Curry spice to taste

Place vegetables in saucepan. Add milk and curry spice. Cook until vegetables are done then place mixture on top of cooked rice.


Drink Water

Meal 2 - Whole Wheat Sandwich

2 slices whole wheat bread 1 Tbsp. light Miracle Whip or light mayo/mustard


Tomato, lettuce, other vegetables


Drink Water

Daily Notes

4645

WEEK 3 DAY 3

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Drink Water


Drink Water

Meal 1 - Shake



½ cup soy or fat-free milk Handful of ice

½ cup water

Drink Water

Meal 3 - Bagel Sandwich

½ whole wheat bagel or 1 slice toast

1 slice reduced-fat cheese


Tomato, sliced

Drink 1 cup tomato or vegetable juice


1 ½ cup low-sodium minestrone soup


Side 1 tomato, sliced1 oz. mozzarella, Sliced Basil Balsamic vinegar

Drink Water

Daily Notes

4847

WEEK 3 DAY 4

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Drink Water


Drink Water










3 slices turkey bacon Lettuce


Drink Water







Drink Water

5049

WEEK 3 DAY 5

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Drink Water

Snack10 grapes • 4 whole wheat crackers

Drink Water

Meal 1 - Shake




Drink Water

Meal 3 - Steak Pita

4 oz. lean roast beef or other lean meat

Dark salad greens

3-inch whole wheat pita Bell peppers, sliced

Cherry tomatoes, sliced Cucumbers, sliced

Romaine lettuce Mushrooms, sliced

Drink Water






Drink Water

Daily Notes

Daily Notes

5251

WEEK 3 DAY 6

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Drink Water


Drink Water

Meal 1 - Cereal


1 cup low-fat milk


Drink Water


1 lb. extra-lean ground turkey

¼ cup low-fat chicken or vegetable stock






Drink Water

Meal 2 - Sandwich & Soup

1 ½ cups broth-based soup 2 cups tossed greens with vegetables

1 slice whole wheat toast ¼ cup cottage cheese or non-fat dressing

Drink Water

Daily Notes

5453

WEEK 3 DAY 7

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Drink Water

SnackProtein bar, no more than 220 calories and 5 grams fat

Drink Water

Meal 1 - Big Spinach Omelet

½ cup roma tomato, chopped

3 oz. feta cheese

1 cup spinach 1 Tbsp. fresh basil

5 egg whites

Side 1 cup of fruit

Drink Water






Drink Water

Meal 2 - Peanut Butter & Banana

1 slice whole grain or Ezekiel bread

1 Tbsp. all fruit preserves or banana

1 Tbsp. natural peanut butter

Drink 1 cup milk

Daily Notes

Daily Notes

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WEEK 4 DAY 1

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Drink Water


Drink Water

Meal 1 - Shake




Drink Water


1 lb. extra-lean ground turkey

¼ cup low-fat chicken or vegetable stock






Drink Water

Meal 2 - Grilled Chicken Salad



½ apple, chopped

Top mixed greens with chicken, chopped apple, pecans and cucumber to taste.

Drink Water

Daily Notes

6059

WEEK 4 DAY 2

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Drink Water


Drink Water











Marinate turkey tenderloin in your favorite sauce for 20 minutes. Bake at 350° for 30 minutes or cook over medium heat for approximately 10 minutes on each side.






Tomato, sliced


Drink Water

Daily Notes

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Drink Water

Snack1 small fruit • 1 part-skim mozzarella string cheese

Drink Water

Meal 1 - Cereal


1 cup low-fat milk


Drink Water



1 lemon




Meal 2 - Pita







Drink Water

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WEEK 4 DAY 4

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Drink Water


Drink Water







Drink Water

Meal 3 - Black Bean Soup & Sandwich

1 cup of canned black bean soup

2 thin slices avocado

1 slice whole-grain bread 1 tsp. Dijon mustard


Spread Dijon mustard over bread. Top with turkey and avocado.







Drink Water

Daily Notes

6665

WEEK 4 DAY 5

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Drink Water


Drink Water








Meal 3 - Halibut










Drink Water

6867

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Drink Water


Drink Water

Meal 1 - Buckwheat Cereal

2/3 cup buckwheat cereal ½ banana

1 cup water 1 tsp. 100% maple syrup

Mix buckwheat cereal with water and cook for 20 minutes on stove. Top with banana and syrup.

Drink ½ cup milk or soy milk




Fresh spinach

1 tsp. olive oil

Place tuna steak in saucepan with olive oil. Cook approximately 10 minutes or until meat is done. Add teriyaki sauce and place on top of rice with a side of fresh spinach.

Drink Water






Drink Water

Daily Notes

7069

WEEK 4 DAY 7

71 WEEK 5

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Snack10 raw almonds

Drink Water


Drink Water

Optional Snack

1 Tbsp. hummus3 whole grain crackers

Drink Water

Post Workout Meal

Protein bar, no more than 220 calories and 5 grams of fat

Drink Water

Meal 1 - Turkey Bacon Toast

3 slices of turkey bacon 1 slice Ezekiel bread, toasted

½ tomato, sliced

Drink Water





Drink Water

Meal 2 - Pesto Spaghetti (1 serving = 1 ½ cups)

1 lb. buckwheat or rice noodles

½ cup almonds, chopped

3 quarts water ¾ cup parsley

1 tsp. salt 2 cloves garlic, chopped

3 cups fresh basil leaves Extra virgin olive oil

Boil noodles in water and salt approximately 12 minutes or until noodles are soft. Strain noodles and top with basil, almonds, parsley and garlic. Toss with olive oil and sprinkle salt to taste.

Drink Water

Daily Notes

7473

WEEK 5 DAY 1

iFit® - N

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ION

GU

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• 8-W

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Snack1 cup fresh fruit salad • 2 Tbsp. granola

Drink Water


Drink Water

Optional Snack

½ cup low-fat cottage cheese sprinkled with cinnamon

Drink Water

Post Workout Meal

180 calorie shake (egg white or whey powder)¼ cup berries or 1 tsp. natural peanut butter1 cup soy or milkHandful of ice

Drink Water

Meal 1 - Greek Yogurt

1 cup light Greek yogurt 1 tsp. 100% maple syrup or agave nectar

¼ cup low-fat granola

Drink Water



1 lemon




Meal 2 - Basil & Tomato Pizza (1 serving = 2 slices)

14 oz. whole wheat crust (homemade or purchased)

½ cup part-skim mozzarella cheese, shredded

1 ½ oz. prosciutto or lean ham

¼ cup parmesan cheese, grated

3/4 cup tomatoes, sliced 2 large garlic cloves, sliced

½ cup fresh basil Crushed pepper to taste

Preheat oven to 450°. Top pizza crust with all ingredients and bake until crispy, approximately 6 – 10 minutes.

Drink Water

7675

WEEK 5 DAY 2

iFit® - N

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GU

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Snack1 cup apple sliced • 1 ½ Tbsp. natural peanut butter

Drink Water


Drink Water

















Tomato, sliced



Drink Water

Optional Snack

Oatmeal2/3 cup oatmeal (non-instant)1 cup water2 tsp. 100% maple syrup or natural sweetener

Drink ¼ cup skim milk

Post Workout Meal

1 cup low-fat cottage cheese sprinkled with cinnamon


Daily Notes

7877

WEEK 5 DAY 3

iFit® - N

UT

RIT

ION

GU

IDE

• 8-W

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UID

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Snack½ cup almonds, cashews, dried cranberries

Drink Water or soy milk


Drink Water

Optional Snack

Smoothie ¾ cup plain, fat-free yogurt½ cup frozen mixed berries1 medium banana


Post Workout Meal

180 calorie protein bar


Meal 1 - Shake




Drink Water

Meal 3 - Southwestern Pizza (1 serving = 2 slices)

12” whole wheat pizza crust 1 ¼ cups reduced-fat mozzarella cheese, shredded

2 scallions, thinly sliced ¼ cup cilantro leaves

1 1/3 cups canned black beans

1 small red pepper, chopped

1 cup tomato salsa

Top pizza crust with all ingredients. Bake at 450° for 8 – 10 minutes.

Drink WaterMeal 2 - Warm Spinach & Quinoa Salad

1 lb. baby spinach 1/3 cup olive oil

1 ½ cups quinoa 8 oz. crumbled feta

½ cup red wine vinegar Salt and pepper

Cook quinoa in 3 cups of boiling water. Cover and simmer for 15 – 20 minutes. Combine all liquid ingredients then add spinach and warm quinoa. Top with feta and enjoy! Refrigerate leftovers.

Side 1 cup salad 1 medium size fruit

Drink Water Daily Notes

Daily Notes

8079

WEEK 5 DAY 4

iFit® - N

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ION

GU

IDE

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EA

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Drink Water

Optional Snack

2 hard boiled eggs2 slices tomato½ grapefruit

Drink Water

Post Workout Meal

1 cup pineapple or mango

Drink Water







Drink Water





Drink Water






Drink Water

8281

WEEK 5 DAY 5

iFit® - N

UT

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ION

GU

IDE

• 8-W

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UID

E T

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EA

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EA

TIN

G


Drink Water


Drink Water

Optional Snack

1 whole-grain English muffin1 Tbsp. natural peanut butter1 medium banana

Drink Water

Post Workout Meal

½ cup low-fat frozen yogurt½ cup strawberries

Drink Water

Meal 1 - Shake




½ cup water

Drink Water

Meal 3 - Halibut




Drink Water





Drink Water

Daily Notes

Daily Notes

8483

WEEK 5 DAY 6

iFit® - N

UT

RIT

ION

GU

IDE

• 8-W

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E T

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EA

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Drink Water

Optional Snack

Omelet1 egg3 egg whites½ cup spinach & tomato, sliced2 Tbsp. feta cheese1 slice multi-grain bread

Drink Water

Post Workout Meal

2 small oatmeal raisin cookies

Drink Water




Fresh spinach

1 tsp. olive oil

Place tuna steak in saucepan with olive oil. Cook approximately 10 minutes or until meat is done. Add teriyaki sauce and place on top of rice with a side of spinach.

Drink Water








Drink Water






Drink Water

Daily Notes

8685

WEEK 5 DAY 7

87 WEEK 6

iFit® - N

UT

RIT

ION

GU

IDE

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Drink Water

Optional Snack

½ cup lemon sorbet with fresh berries

Drink Water

Post Workout Meal

2 hard boiled eggs

Drink Water






Drink Water

Meal 1 - Oatmeal



1 cup water



Drink Water

Meal 2 - Turkey Lettuce Wrap

2 oz. deli-style turkey breast ¼ cup tomato, chopped

1 Tbsp. low-fat dressing 1 tsp. olive oil

¼ cup chickpeas 1 tsp. lemon juice

¼ cup kidney beans Salt and pepper to taste

¼ cup celery, chopped Large romaine lettuce

Mix turkey breast, dressing, beans, celery and tomato together with oil, lemon juice, salt and pepper. Fill romaine lettuce and enjoy!

Drink Water

Daily Notes

9089

WEEK 6 DAY 1

iFit® - N

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RIT

ION

GU

IDE

• 8-W

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UID

E T

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Drink Water

Optional Snack

1 cup mango 1 Tbsp. shaved coconut

Drink Water

Post Workout Meal

Handful of nuts

Drink Water



1 lemon




Meal 1 - Cereal


1 cup low-fat milk


Drink Water

Meal 2 - Chicken Salad Grilled



½ apple, chopped


Drink Water

9291

WEEK 6 DAY 2

iFit® - N

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ION

GU

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• 8-W

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Drink Water

Optional Snack

2 small squares dark chocolate/70% + chocolate

Drink Water

Post Workout Meal

½ cup low-fat cottage cheese ½ cup peaches

Drink Water







Meal 2 - Turkey Chili

1 cup turkey or vegetable chili

Side 1 ½ cups mixed greens2 egg whites, hard-boiled1 tsp. olive oil1 tsp. red wine vinegar

Drink Water








Daily Notes

9493

WEEK 6 DAY 3

iFit® - N

UT

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ION

GU

IDE

• 8-W

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UID

E T

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EA

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EA

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Drink Water


Drink Water

Optional Snack

4 oz. low-fat vanilla or chocolate pudding

Drink Water

Post Workout Meal

3 oz. chicken breast

Drink Water


12” whole wheat pizza crust ¼ cup cilantro leaves

2 scallions, thinly sliced 1 cup tomato salsa


1 ¼ cups reduced-fat mozzarella cheese, shredded



Drink Water

Meal 1 - Shake




Drink Water

Meal 2 - Pita







Drink Water

9695

WEEK 6 DAY 4

iFit® - N

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GU

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Snack10 – 15 baby carrotsm • 2 Tbsp. low-fat ranch dip

Drink Water

Optional Snack

1 cup mixed berries2 Tbsp. light whipped topping1 tsp. cocoa powder

Drink Water

Post Workout Meal

1 cup fruit salad sprinkled with pecans

Drink Water





Drink Water







Drink Water






Drink Water

Daily Notes

9897

WEEK 6 DAY 5

iFit® - N

UT

RIT

ION

GU

IDE

• 8-W

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UID

E T

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G


Drink Water


Drink Water

Optional Snack

3/4 cup plain fat-free yogurt1 tsp. honey

Drink Water

Post Workout Meal

10 raw almonds

Drink Water

Meal 3 - Halibut




Drink Water

Meal 1 - Shake




½ cup water

Drink Water

Meal 2 - Muffin Pizza

1 whole-grain English muffin

2 oz. grilled chicken breast, sliced

¼ cup tomato sauce 1 cup steamed broccoli

¼ cup mozzarella cheese

Top English muffin with tomato sauce, cheese and chicken breast. Bake at 350° for 10 minutes and serve with steamed broccoli.

Drink Water

10099

WEEK 6 DAY 6

iFit® - N

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ION

GU

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• 8-W

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Drink Water

Optional Snack

1 Kashi granola bar or homemade protein bar

Drink Water

Post Workout Meal


Drink Water




Fresh spinach

1 tsp. olive oil


Drink Water





Salt and pepper




Drink Water






Drink Water

Daily Notes

102101

WEEK 6 DAY 7

103 WEEK 7

iFit® - N

UT

RIT

ION

GU

IDE

• 8-W

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UID

E T

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EA

TIN

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Snack10 raw, unsalted almonds



Drink Water

Optional Snack

1 Tbsp. hummus3 whole grain crackers

Drink Water

Post Workout Meal

3 oz. chicken baked

Drink Water





Drink Water

Meal 1 - Turkey Bacon Toast

3 slices of turkey bacon 1 slice Ezekiel bread, toasted

½ tomato, sliced

Drink Water

Meal 2 - Pesto Spaghetti (1 serving = 1 ½ cups)

1 lb. buckwheat or rice noodles

½ cup almonds, chopped

3 quarts water ¾ cup parsley

1 tsp. salt 2 cloves garlic, chopped

3 cups fresh basil leaves Extra virgin olive oil

Boil noodles in water and salt approximately 12 minutes or until noodles are soft. Strain noodles and top with basil, almonds, parsley and garlic. Toss with olive oil and sprinkle salt to taste.

Drink Water

Daily Notes

106105

WEEK 7 DAY 1

iFit® - N

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ION

GU

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• 8-W

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E T

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EA

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Snack1 cup fresh fruit salad • 2 Tbsp. granola



Drink Water

Optional Snack

½ cup low-fat cottage cheese sprinkled with cinnamon

Drink Water

Post Workout Meal

180 calorie shake (egg white or whey powder)¼ cup berries or 1 tsp. natural peanut butter1 cup soy or milkHandful of ice

Drink Water



1 lemon




Meal 1 - Greek Yogurt

1 cup light Greek yogurt 1 tsp. 100% maple syrup or agave nectar

¼ cup low-fat granola

Drink Water

Meal 2 - Basil & Tomato Pizza (1 serving = 2 slices)

14 oz. whole wheat crust (homemade or purchased)

1 ½ oz. prosciutto or lean ham

2 large garlic cloves, sliced 3/4 cup tomatoes, sliced

½ cup part-skim mozzarella cheese, shredded

½ cup fresh basil

¼ cup parmesan cheese, grated


Drink Water

108107

WEEK 7 DAY 2

iFit® - N

UT

RIT

ION

GU

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• 8-W

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EA

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Snack1 cup apple sliced • 1 ½ Tbsp. natural peanut butter



Drink Water

Optional Snack

Oatmeal2/3 cup oatmeal (non-instant)1 cup water2 tsp. 100% maple syrup or natural sweetener


Post Workout Meal

1 cup low-fat cottage cheese sprinkled with cinnamon

Drink Water










Tomato, sliced


Drink Water








Daily Notes

110109

WEEK 7 DAY 3

iFit® - N

UT

RIT

ION

GU

IDE

• 8-W

EE

K G

UID

E T

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EA

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Snack½ cup almonds, cashews, dried cranberries



Drink Water

Optional Snack

Smoothie ¾ cup plain, fat-free yogurt½ cup frozen mixed berries1 medium banana

Drink Water

Post Workout Meal


Drink Water

Meal 1 - Shake




Drink Water

Meal 2 - Warm Spinach & Quinoa Salad

1 lb. baby spinach 1/3 cup olive oil

1 ½ cups quinoa 8 oz. crumbled feta

½ cup red wine vinegar Salt and pepper

Cook quinoa in 3 cups of boiling water. Cover and simmer for 15 – 20 minutes. Combine all liquid ingredients then add spinach and warm quinoa. Top with feta and enjoy! Refrigerate leftovers.

Side 1 cup salad 1 medium size fruit

Drink Water








Drink Water

Daily Notes

112111

WEEK 7 DAY 4

iFit® - N

UT

RIT

ION

GU

IDE

• 8-W

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UID

E T

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EA

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EA

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Drink Water

Optional Snack

2 hard boiled eggs2 slices tomato½ grapefruit

Drink Water

Post Workout Meal

1 cup pineapple or mango

Drink Water







Drink Water





Drink Water






Drink Water

114113

WEEK 7 DAY 5

iFit® - N

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RIT

ION

GU

IDE

• 8-W

EE

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E T

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EA

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EA

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Drink Water

Optional Snack

1 whole-grain English muffin1 Tbsp. natural peanut butter1 medium banana

Drink Water

Post Workout Meal

½ cup low-fat frozen yogurt½ cup strawberries

Drink Water

Meal 1 - Shake




Drink Water





Drink Water

Meal 3 - Halibut




Drink Water

Daily Notes

Daily Notes

116115

WEEK 7 DAY 6

iFit® - N

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ION

GU

IDE

• 8-W

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UID

E T

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EA

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Drink Water

Optional Snack

Omelet1 egg 3 egg whites½ cup spinach & tomato2 Tbsp. feta cheese 1 slice multi-grain bread

Drink Water

Post Workout Meal

2 small oatmeal raisin cookies

Drink Water




Fresh spinach

1 tsp. olive oil


Drink Water




½ cup black beans (rinsed, drained and mashed coarsely with fork)


Salt and pepper


2 cups egg whites


Drink Water






Drink Water

Daily Notes

118117

WEEK 7 DAY 7

119 WEEK 8

iFit® - N

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RIT

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GU

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Drink Water

Optional Snack

½ cup lemon sorbet with fresh berries

Drink Water

Post Workout Meal

2 hard boiled eggs

Drink Water

Meal 1 - Oatmeal





Drink Water

Meal 2 - Turkey Lettuce Wrap

2 oz. deli-style turkey breast ¼ cup tomato, chopped

1 Tbsp. low-fat dressing 1 tsp. olive oil

¼ cup chickpeas 1 tsp. lemon juice

¼ cup kidney beans Salt and pepper to taste

¼ cup celery, chopped Large romaine lettuce

Mix turkey breast, dressing, beans, celery and tomato together with oil, lemon juice, salt and pepper. Fill romaine lettuce and enjoy!

Drink Water






Drink Water

Daily Notes

122121

WEEK 8 DAY 1

iFit® - N

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GU

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• 8-W

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EA

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Drink Water

Optional Snack

1 cup mango 1 Tbsp. shaved coconut

Drink Water

Post Workout Meal

Handful of nuts

Drink Water



1 lemon




Meal 1 - Cereal


1 cup low-fat milk


Drink Water

Meal 2 - Chicken Salad Grilled



½ apple, chopped

Drink Water

Daily Notes

124123

WEEK 8 DAY 2

iFit® - N

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RIT

ION

GU

IDE

• 8-W

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UID

E T

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EA

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Drink Water

Optional Snack

2 small squares dark chocolate/70% + chocolate

Drink Water

Post Workout Meal

½ cup low-fat cottage cheese ½ cup peaches

Drink Water














Meal 2 - Turkey Chili

1 cup turkey or vegetable chili

Side 1 ½ cups mixed greens2 egg whites, hard-boiled1 tsp. olive oil1 tsp. red wine vinegar

Drink Water

Daily Notes

126125

WEEK 8 DAY 3

iFit® - N

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ION

GU

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• 8-W

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Drink Water

Optional Snack

4 oz. low-fat vanilla or chocolate pudding

Drink Water

Post Workout Meal

3 whole grain crackers 1 Tbsp. low-fat soft cheese

Drink Water

Meal 1 - Shake




Drink Water

Meal 2 - Pita







Drink Water








Daily Notes

128127

WEEK 8 DAY 4

iFit® - N

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RIT

ION

GU

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• 8-W

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EA

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EA

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Drink Water

Optional Snack

1 cup mixed berries2 Tbsp. light whipped topping1 tsp. cocoa powder

Drink Water

Post Workout Meal

1 cup fruit salad sprinkled with pecans

Drink Water







Drink Water





Drink Water






Drink Water

130129

WEEK 8 DAY 5

iFit® - N

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ION

GU

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• 8-W

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E T

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EA

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EA

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G


Drink Water


Drink Water

Optional Snack

3/4 cup plain fat-free yogurt1 tsp. honey

Drink Water

Post Workout Meal

10 raw almonds

Drink Water

Meal 3 - Halibut




Drink Water

Meal 1 - Shake




½ cup water

Drink Water

Meal 2 - Muffin Pizza

1 whole-grain English muffin

2 oz. grilled chicken breast, sliced

¼ cup tomato sauce 1 cup steamed broccoli

¼ cup mozzarella cheese

Top English muffin with tomato sauce, cheese and chicken breast. Bake at 350° for 10 minutes and serve with steamed broccoli.

Drink Water

Daily Notes

132131

WEEK 8 DAY 6

iFit® - N

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RIT

ION

GU

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• 8-W

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Drink Water




Fresh spinach

1 tsp. olive oil


Drink Water








Drink Water






Drink Water

Optional Snack

1 Kashi granola bar or homemade protein bar

Drink Water

Post Workout Meal

20 green grapes

Drink Water

Daily Notes

134133

WEEK 8 DAY 7

iFit® - N

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• 8-W

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DINING OUT GUIDE

Dining Out Tips• Choose a lean protein with steamed vegetables• Don’t eat the rolls or bread before the meal• Ask for baked, not fried• Eat what is in season• For dessert, choose a fruit platter with light whipped cream• Visit an organic restaurant or one that uses only fresh ingredients• Keep total calories to 500 and under• Aim for at least 25 grams of protein• Aim for less than 10 grams of fat• Choose whole grain options such as whole wheat bread, whole wheat tortillas, or brown rice• Make half your plate non-starchy vegetables• Ask for dressings and sauces on the side

136135

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138137

Documents

Table of Contents...TIPS Nutrition Tips • Sit down to eat • Eat mindfully, feel the food in your mouth, concentrate on all the different tastes, sit in silence • Put your fork