PDO ie et et eee ee Ere eg pete ear este eran ners pea Man eee eu en naar ean ces Pe eat el rere alan trea tt eon Cn oe eae sere ae eebert pon rarer eines Eee irene See eee atti Sy ee eee ee ee erent oan en Mee eet eee Ce eee ecm rate Cia ea cee rete Tce eae eh nie et a en ee cee cee Hd SdNO TIME TO COOK NAT UT Thc Sate sv Tt mE 04 10 TIPS FOR EATING OUT 06 RESTAURANT EATING TRY THIS, SKIP THAT DCU wo) ame) Nel DNase BO ae) ee aCe EVERY RESTAURANT, FAST FOOD CHAIN, AND GROCERY STORE IN AMERICA HAS Pea het WU AS) VS OPTIONS TO CHOOSE FROM. Aa 10 FAST FOOD CHAINS DO'S AND DON'TS OUR FAST FOOD PICKS 18 FROZEN MEALS SHOPPING TIPS HEALTHIEST FROZEN MEALS 4 r SINIINOD 40 F18VL seats E 5 PAVE NU ae COLL AT YOUR FINGERTIPS.i LU es oe UPL LE a OO Suen Tum omc mig Ne ao a EC ie Ser Reet aed niece LL @) 2) ©) Dats te Even when you don't have time to cook, eating out doesn't ena Mea ee gem eed up the menu or nutritional info of almost every restaurant and Coane solace ke aed eS Ms way, you'll know just what to order when you get there! COVE TOUUCO ea aUSSgf eee ae eet ea ect) food is prepared (and if you're unsure, just ask!) STi Seca Moraes uct cen ore eeli sae oe ear ee acl le ccs En nog eee) Do eg ur ec Reco Cc) DRINK WATER INSTEAD OF SODA OR JUICE. Soda is a huge source of sugar and calories, and can ruin your diet all by itself. Check out the Water Bar in the Nutrition to the Max Guide for some fun ideas on how to spice up your Rec eC) \ f oe © G © ©@ CONTROL YOUR PORTION SIZES. ie Roc iem SN eee ge ea attention, Take a look at the sample meals in the Nutrition ae ec ene tad enn ot size looks like. PU AU RUS When you're not cooking your own food, you can pretty much Buarantee the food you're eating has too much salt. Ask Peer eee eases Porch eea ae Mmm ec Me ots Re eee et ace eee a Tae TAs Sore Onan eer ag en ins U RM RUE eo eC with sugar and empty calories, Eat your calories, don't drink SLMS du coon enINU Me el aar BSG aaa at at The breadbasket, rolls, tortilla chips, wonton noodles, or whatever Cee om Teoma ue ne emerson as eg og fat, calories, and sodium. You didn't order it, so don’t eat itt HAVE IT YOUR WAY. Deu n cD ncm a CCE ie RU Um amuse ay Pecan ecm Rn ager Paranal tases sec mee ace eas nO cee eae aoa Coa fence) a tase CT TU ‘Always ask for the sauce/condiments on the side! And instead of pouring it on, dip your fork in the sauce before you take a bite. Ba Ss Skipping dessert can save you 500-1,000 calories or even GMCs ener csTarim | eeu te Wonton Soup or Egg Drop Soup Velvet Com Chowder ase Mou ee cease ste te ‘Steamed Dumplings Egg Rolls zy Steamed Chicken and Veggies Orange Chicken “Black Bean Sauce ‘Sweet and Sour Sauve Hot Mustard, Low-Sodium Soy Sauce Duel Oyster Sauce 12S st, Turkey __ Salami, Pepperoni Swiss Cheese or Mozzarella Cheese Pes MEXICAN Tortilla Soup “Menudo, Pozole Grilled Fish Tacos with Corn Tortillas Battered Fish Taco with Flour Tortillas (1 Sour Cream), Gilled “Fresco”-Style Steak Burito with Whole Wheat Trtilas Pinto or Black Beans Refried Beans Chicken Fajita “Chicken Quesadila alsa, Picante Sauce Cheese, Sour Ta EST AMS COM ae “TRY THIS, SKIP THAT” SECTION ON THE NEXT PAGE.iets Sa Manfiattan Clam Chowder ‘New England Clam Chowder Garden Salad (Dressing on the Side) Caesar Salad Oysters on the Half Shell Crab Cakes Filet Mignon with Horseradish —__Ribeye Steak with Beamnaise Sauce Mashed Potato ITALIA\ Minestrone Soup Italian Sausage Soup Steamed Mussels Fried Calamari Penne Marinara, Pomodora Sauce Penne Alfredo Chicken Marsala Chicken Parmigiana Pasta Primavera (Spring-Style, Fresh Meat Lasagna Veggies and Herbs) JAPANESE Edamame - Vegetable Tempura Chicken Yakitor (Broiled Chicken) Tonkatsu (Breaded Por) California Rol Tuna Susi Ponzu, Wasabi, Ginger, Low-Sodium Teriyaki Sauce, Soy Sauce Soy Sauce aa rl RI rT ‘Modak (Steamed Dumpli Purl (Fried Bread) Mulligatawny Soup Samosas (Fried Veggie Turnover) Tandoori Chicken Lamb Pilaf Jheenga Curry Pork Vindaloo Curry Ghobi Matar Tamatar (Cauliflower Pakora (Fried Snack Fritten) and Green Peas in Tomato Base) aS NG Egg White Omelet with Turkey Bacon Eggs Benedict Salad with Grilled Chicken Chicken Caesar Salad, Cobb Salad Grilled Chicken Breast with Chicken Parmigiana Steamed Veggies Turkey Burger with Lettuce, Tomato, Cheeseburger Onion, Mustard Baked Potato French Fries “1 THAN | AS” ans Aa Tom Yum (Spicy Lemongrass Soup) __Tom Ka (Spicy Coconut Soup) ‘Shu Mai Fried Wontons: ‘Mee Siam (Rice Noodles in Spicy Broth) Pad Thai Neva Pad Prik (Pepper Steak) Kanon Jeen Sa0 Nam “Brown Rice House Fried RiceFAST FOOD CHAINS Fast Food is the nutritional “Last Resort." We advise against it, always. But we also understand that every once in a while, time Ete el imu Ten aa ld These days, since fast food chains have started offering healthy-ish ‘options, you just have to know what to order. And luckily, fast food chains are required by law to provide nutritional information ree ue Laat So, when you're short on time and need a quick fix, it's OK Fore OOM UTM aM igor ilies ae aT ano tees" ee} len mace RM annem eM eel soon Cone mee eos nO ene aaa Ne aaa T At aT Wea 20 (oe SESS SAC ENE et A SI Sa as ees 2a ya Lee eRe Re an with the big burger, bigger fries, and biggest drink. An average fast food te UR ee ee ele ue a Bae Ca eae Msc Rice eee Re nel ete SOSA ay CRU acer ene eee ce Ree fierce ame cn eae nC coe aes ie ee eRe aE ae ce Eee) SS TU aN CS SO mE Ue Reet a uence na Deere eNom io)| | | | Whopper® Jr, (no mayo) hag Morin Burger King rol 290 calories, 12 g fat, 500 mg sodium © BK Veggie® Burger (no mayo) 320 calories, 8 fat, 840 mg sodium «© Tendergrill® Chickan Garden Salad with low fat ci ec ees 220 calories, 7 fat, 1,080 mg sodium Apple slices 25 calories, 0 g fat, O mg sodium ee Water * leed tea or coffee © Raw unsalted nuts, ‘Pretzels or baked chips (single-serve bags) «Plain Garden Salad 80 calories, 4.5 g fat, 10 mg sodium * Three Hard Tacos with vegetarian black beans, sautéed peppers and onions ‘© Camitas Burito Bow with sautéed onions and peppers, cilantro-lme rice, romaine lettuce, ‘and tomato salsa ‘© 3 Batbacoa Tacos on soft corn tortillas with lettuce and tomato salsa ‘* Vegetarian Burrito Bow! with brown rice, black beans, fajita vegetables, lettuce, and roasted chili-corn salsa 320 calories, 8 g fat, 450 mg sodium 348 calories, 11 g fat, 1,300 mg sodium 400 calories, 7 g fat, 1,060 mg sodium 425 calories, 10 g fat, 925 mg sodium ne Nutrition Information | | ‘© Bananas or fresh fruit © Hard-boiled eggs «© Low-fat or nonfat Greek yogurt © Whole-grain cereal cups like Cheerios® mixed with nonfat yogurt and a banana fora wholesome breakfast + Energy bars kellogg's® Special K® Protein Meal Bar Kashi® Go Lean Protein & Fiber Bar Luna® Bar Clif Bar® (meal replacement) $ LTT TOs TUCO REELICO * Grilled Chicken Caesar Salad 245 calories, 6.5 g fat, 380 mg sodium 20 calories, 1 g fat, 780 mg sodium © Light talian Dressing © Thin-Crust Vegi Feast Medium Pizza slice with {green pepper, onion, mushroom, black olive, 160 calovies, 9.5 g fat, 355 mg sodium | extra cheese » |Expense I TT Mey + DDSMART? Egg White Veggie Flatbread Sandwich Flathread Sandwich * Regular Cottfee © Caramel, Hazelnut, French Vanilla, or Toasted Almond flavored coffee © DDSMART Latte Lite | ‘© DDSMART Egg White Turkey Sausage |» DDSMART Southwest Chicken Flatbread «© Asian Chicken Salad with riled Chicken Strips L * Chicken Fajita Pita (hold the salsa) 4 5 calories, 0 g fat, 5 mg sodium 160 calories, 1.5 g fat, 380 mg sodium 280 calorie, 9g fat, 680 mg sodium 280 calories, 6 g fat, 820 mg sodium = 10 calories, 0 g fat, 5mg sodium =| _80 calories, 0 g fat, 110 mg sodium 300 calories, 9 g fat, 1,090 mg sodium sian @ ANITA oL mune Le | * Kentucky Griled Chicken Breast plus mashed 319 caaes, 10 gfat, 1260 mesodium | potatoes (without era) © Original Recipe Chicken Breast (without skin or breading) with sides of green beans and three bean salad Honey BBQ Sandwich 280 calat (Y\ Ce ke ago nomen 520 mg sodium 240 calones, 2 tt, 1,060 mg sodium 3.5 g fat, 780 mg sodium «Regular Hamburger 250 calories, 9g | _2Premium Southwest Salad with Grille Chichen 200calares, 9 fat, 680mg sodium © Grilled Honey Mustard Snack Wrap plus small French fries 480 calories, 20 g fat, 810 mg sodium 250 calories, 8g fat, 770 mg sodium © Egg White Delight Mchutin Panda @® SS Nahe « Shitake Kale Chicken Breast 170 calories, 8 g fat, 570 mg sodium © Grilled Teriyaki Chicken 30 cals, 13 fet, 530 mg sodium "35 calves, Og ft, 260m sodium © Mixed VeggiesBa ES « Steel-Cut Oatmeal with Summer Blueberries & Granola ‘© Egg White, Avocado, Spinach Breakfast Power Sandwich che anCeLi Lao 350 calories, 9g ft, 170 mg sodium 10 calories, 14 g fat, 640 meg sodium ‘ Low-Fat Garden Vegetable with Pesto Soup 140 calories 5g fat, 830 mg sodium ‘© Power Steak Lettuce Wraps 210 calories, 10 g fat, 240 mg sodium ‘© Power Chicken Hummus Bow! 380 calories, 14 g fat, $50 mg sodium AEM EAT Mieco M non eleto ‘© 6" Subway Club on 9-Grain Wheat Bread with lettuce, tomatoes, onions, green peppers, cucumbers, and sweet onion sauce plus apple slices 385 calories, 5g fat, 880 mg sodium 230 calories, 3g fat, 500 mg sodium ‘© 6* Subway Veggie Delite on Italian Bread + Oven Roasted Chicken Salad with tomatoes, _preen peppers, onions, olives, and cucumbers with honey-mustard dressing plus Yogurt Parfait 5g fat, 675 mg sodium lassie Salad with Grilled Chicken 290 caloies, 13 g fat, 310 mg sodium « Tall Nonfat Cappuccino 60 calories, O g fat, 70 mg sodium «© Tall Shaken Tazo Iced Black Tea i eiaade noe) 35 calories, O g fat, 0 mg sodium ‘© Tall Light Blend Coffee Caramel Frappuccino _100 calories, 0 g fat, 0 mg sodium © Chicken & Hummus Bistro Box plus a banana «375 calories, 7g ft, 580 mg sodium © Veggie and Brown Rice Salad Bow! 430 calories, 22g fat, 640 mg sodium «© Steel-Cut Oatmeal ® rm ‘Fresco Steak Burrito Supreme plus black beans 430 calories, 10.5 gat, 1,280 mg sodium | ‘© Fresco Chicken Soft Taco plus pintos'n’ cheese 330 calories, 10.5 fat, 1,140 mg sodium | 160 calories, 2.5 g fat, 125 mg sodium ‘Jr. Hamburger (or a Kids’ Hamburger) without cheese © Large Chili plus Garden Side Salad (no croutons) with fat-free French dressing © Uitimate Chicken Grill Sandwich plus apple slices 260 calories, 10g fat, 630 mg sodium 330 calories, 10g fat, 1,285 mg sodium ‘© Ary of the Garden Sensations Salads = with balsamic vinaigrette - light classic ranch - of fat-free French 90 calories, 6g ft, 380 me sodium 90 calories, 8g ft, 360 mg sodium 70 calories, Og ft, 170 mg sodium |18 RTL FROZEN MEALS (PREPACKAGED, FROZEN GROCERY ITEMS) ee We caret eck const aesoe oats ol aol Mur ee greta Ro Ne ccr ly) store and stock up on prepackaged, frozen meals, While we'd Teac mMcuh ee eho semis estes eae ie emer euren ee uate free ae cc Sea ae Umea a CT Te TMT SS mata 1 STE FROZEN FOOD SHOPPING TIPS © Not all frozen meals a rr ee iW Mosul cy ht Watchers®, Lean Cuisine®, and Healthy Choice® are branded pie eR Aue eee nce ee try to stick to our list of Frozen Meal Winners on the next page Pence gr sc nC Mea TSC ete Rene ence geen Sure you double-check it Saeco ure ra aier un ta oes inane microwave ovens heat ‘unevenly and they lose power over time, so check to make sure your food is cooked through before you chow down, Nutrition Facts Serving Size 1 cup (228g) Servings Per Container 2 Amount Per Serving Calories 250 Calories from Fat 110 4 pt ___% Daily Value* Total Fat 129 18% Si d Fat 3g 15% Trans Fat 1.59 Cholesteral.30mg 10% ‘Sodium 470mg, 20% iC‘© Smart Ones® Sesame Noodles with Vegetables © Smart Ones Chicken Quesadila ‘© Smart Ones Mini Rigatoni with Vodka Cream Sauce © Smart Ones Pasta Primavera ‘© Szechuan-Style Stir Fry with Shrimp ‘© Wrap Additions™ Creamy Balsamic Chicken + Spa Collection™ Chicken Mediterranean ‘ Spa Collection Salmon with Basil © 7-Grain Waffles ‘© Sweet and Sour Chicken © Mayan Harvest Bake 280 calories, 2.5 g fat, <500 mg sodium 210 calories, 6 g fat, <500 mg sodium 270 calories, 5 g fat, <500 mg sodiur 250 calories, 3 g fat, <500 mg sodium 40 calories, 2g fat, 540 mg sodium 170 calories, § g fat, 260 mg sodium 500 mg sodium 500 mg sodium 150 calories, 5 g fat, 350 mg sodium 320 calories, 3.5 g fat, 380 mg sodium 380 mg sodium ‘© Café Steamers Pumpkin Squash Raviol * Baked Lasagna with Meat Sauce ‘© 100% Natural” Café Steamers Asian Potstickers All-Natural Lentil Vegetable Soup and Samosa Wrap * All-Natural Butternut Squash Soup and Quinoa Wrap * Spinach and Roasted Tomato Fgg White Frittata * Low-Fat Garden Vegetable Enchiladas “Light in Sodium" Indian Mattar Paneer * Bistro Veggie Burger “Light & Lean’ Cheese Pizza “Light & Lean” Soft Taco Fiesta 280 calories, 340 calories, 230 clos, 6 g fat, 480 mg sodium 60 calories, 6g fat, 300 mg sodium 350 mg sodium 110 calories, img sodium 270 calories, 6 g fat, 480 mg sodium 220 calories, 4.5 g fat, 960 mg sodiumNO TIME TO COOK? Don't sacrifice your hard-earned results—whip up a delicious glass OSes oe RC aR eA OT Shakeology is proven to help curb cravings and boast energy so you can MAX OUT your results! Tee CE EO Te ee nue eg source for breakfast that I do not have time for normally. 2 Duneran er tennge econ a one nat RRS eno ae a) Crate uot Ma Shiakeology is Your Dally Dose of Dense Nutrition®, It's @ powerful superfood shake Nee een Cake uncuete en yeaa i sre Beceem aC eat ae Breton Ste Gee ec WANT INSANE RESULTS IN 3 DAYS? 3-DAY REFRESH™ IS A CLEAN BREAK FROM BAD HABITS GET YOUR NUTRITION AND WEIGHT BACK ON TRACK: during, or lighter, your results! Accelerate your weight loss © Break the cycle of poor eating habits jour energy new, healthy eating habits ur INSANITY MAX:30 results with the 3-Day Refresh, To get started, contact your Coach or visit 3DayRefreshMAX30.com today!