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As you get into better shape, your workouts wiL[ intensify and your body witt start to crave more
carbs to increase its performance. You wiLt start to add starches and "good" comp[ex
carbohydrates back into your diet to facititate harder training in a very batancedapproach.
This phase wouLd be good for the Longterm if you were sedentary or
P H A S E2 : E N E R G YBOOSTER But you don't, so we're going to have to adjust it
exercised occasionalLy.
again. Keep in mind though that this would be the default phase, meaning it's the most
wett-rounded diet for the averagejoe or jane.
 PROTEINS lllr
DAIRY ll PHASE
2
FRUIT I
VEGETABLES I DAYS
29-56

FATS

CARBS II
SNACKS CONDIMENTS

PROTEINS ltlrll
DAIRY I
FRUIT I
VEGETABLES I lt
r II
FATS

CARBS

SNACKS I CONDIMENTS
I I

PROTEINS TIIIIITI
DAIRY rI
FRUIT II
VEGETABLES ITT
FATS

CARBS III
SNACKS tI BARDRNK
coNDrMENrs
III LEVELIII
 ALL LEVELS '
-f :J
During Phase2 use the following list to determine which foods to purchase P H ^ S E1 :l
from the trocery store, and how much of these foods constitutes one :l
f
serving,Remember,the foods you choose to incorporate in your diet
are up to you-just make sure the portions fit
PORTION
P L A NF O O D S within the parametersof your determined
J
FATS
nutrition teveL.

a
-..r
each servint=ltbsp=t20cat. Olives,avocado,canola oil,olive oil,flaxseed oil
.J
=

PROTEINS
J
e a c h s e r v i n g = 10 0 c a L . Chicken or turkey breast Soy burger_t
O_Eggwhites Soy slices 5
3 oz_Fishand shellfish TofuS oz
3 oz_Ham slices, fat-free Tuna_3oz
3 oz_Porktenderloin Turkey bacon_2sLices
1/3cup_Proteinpowder Veggie burger_1
3 o,_Red meat (top sirloin, skirt steak) Veggie dog_t
3 o , R e d m e a t ,l e a n

- CA RBO H Y D RAT ES Icf lI{ | I Ff I {elU rYr

| *f {rI l:l (r) *
v_
e a c hs e r v i n g= 2 0 0 c a t 1 medium_Bagel, whole wheat
1 cup_Bakedbeans
Pancakes(3.6 oz)_Z
Pasta or noodles_'l cup
-J
1 cup_Beans(kidney, black, etc.) Pita, whole wheat_i Latge =
1_Bran muffin (2.5 oz)
2sLices_Bread(whole wheat, rye, or pumpernickel)
1 cup_Cereal,whole grain
Potato (2" x 4-3/4")_j
Quinoa_1cup
Refried beans, low-fat_1 cup
:r
1 cup'couscous
12_Crackers
Rice, brown or wild_1 cup
Sweet potato_l medium
J
2 whote_En g Ii sh m u ffi n s
l cup_Hummus
Tortillas, corn_3
Tort i IIa, w h o Ie w h ea t_1 targe J
l cup_Lentils
1 cup_Oatmeal
Waffles, whole wheat_2
Wheat berries_1 cup J
PRoDUcrs
4
{,*Y
each serving = l 20 cal 1-1/2 oz,Ch ee se,Iow-fat Skim milk_8oz
1 cup_Cottage cheese, 1o/o Soy cheese_1-1/2oz
1-1/2 oz_Fetacheese Soy milk_aoz
1-1/2 oz_Goatch eese,sem i soft
1-1/2 oz_Mozzare Ila, pa rt ski m
3oz_Parmesan cheese
Yogurt, nonfat fruit-flavored Boz
Yogu rt, no nfat p Iai n_8oz
J

4
POFITIOru PLAru
4
tu
{
FRUITS
e a c hs e r v i n g= 1 0 0 c a l . . 1 medium_Apple Mango_1/2medium

F
{
1/4medium
1 cup_Apricots
1 medium_Banana
_Cantaloupe
Nectarine_1 medium
Orange_1 Large
Papaya_1/2medium
I cup_Cherries Peach_1medium
- j oz_Dried fruit Pear_1medium
-
-
? 6 _Fresh sq u eezed j u i ce
oz
1 medium_Grapefruit
Raspberries,blueberries, blackberries_1 cup
St raw be r ri e s, s Ii c e d_2 cups
{ 1 cup_Grapes Tangerine_1 medium
r 1 cup_Kiwi Watermelon_1 cup
L
F
tu VEGETABTES

F
|{
Eachserving= 50 calories
1 cuP=cookedvetetabLes
vegetab[e juice
Asparagus
Beets
Bok choy
Lettuce
Marinara sauce
Mushrooms
or vetetable soup
- Broccoli Peas
2 cups= [eafy greens
t{ Brussels sprouts Peppers
5 Cabbage Spinach
I\ Carrots Sprouts
a
I
Cauliflower Squash (summer or winte)
Celery Sting beans

7
t*
Collard greens
Cucumber
Tomatoes
Y-gojuice, Iow-salt
, Eggplant Vegetable soup, etc

L
;
Kale

k7 V _ CONDIMENTS
l- ea(
e a c hs e r v i n g= 2 t b s p = 5 0 c a l . BBQ and other low-fat sauces and marinades, fat-free dressings,mustard, honey, pure fruit jams
r
t
h
.|
t
I
SNACKS
s i n g t es e r v i n g= 1 0 0 c a l . .
doubte serving =200 cal,.
Singl.e
8 oz_Cotta g e c h e ese, 1o/o
I oz_Dried fruit
1/2_P90XPeak Performance Protein Bar
Double
Cheese, low-fat _l oz with crackers_G
Cotta g e ch ee se, 1o/o
_12 oz
Hummus_4t6sp with carrot sticks

t
-
l tbsp_Peanut butter with celery sticks
3 cups-Popcorn,lite
Nuts_1oz
P90X Peak Performance Protein Bar_1

t
t
1 Large
_Pretzel, sou rdough
2oz_Soynuts
1-1/2oz_Stringcheese
P90X Peak Recovery Form u Ia_1 2-16 oz
Soy nuts_4oz
String cheese_3oz
t
|l
t oz_Turkeyjerky
8 oz_Yogu rt, nonfat plai n
Turkey jerky_2 oz
Yogurt, nonfat fruit-flavored I oz

t
I

t
I

T
r
tT
I
I
POF|TIOru PLAru u7
I
 AIL LEVETS
PHASE

DAIRY
Cheddarcheese,Low-f
at
Cottage cheese,lo/o
Eggs
Feta cheese,low-fat
M.ozzareLLa,part skim
P a r m e s a nc h e e s e ,f a t - f r e e
Ricotta cheese,Low-fat
S k i mm i L k
Yogurt,nonfat f ruit-flavored
Yogurt,nonfat plain

M E A T I{llrITIiITN
Beef, ground,extra tean Pork tendertoin, sliced
Beef tenderloin fiL[et Protein powder
Chickenbreast haLves,skinLess,
boneLess Turkeybreast, ground
Ham. fat-free

SEAFOOD
Ahi tuna steaks S h r i m p ,r a w , m e d i u m - s i z e
Atbacoretuna. canned

VEGETABLES
\4
Artichoke Mushrooms,white
Arugu[a Onion,brown
Asparagus Onion,green
Avocado Onion, red
B a s i t ,f r e s h Pepper,green
Carrots Pepper,red
Cetery Pepper,yetLow
C ilantro, fresh Potatoes
Corn Soybeans
Cucumber Spinachteaves
Gartic Sprouts
Ginger,fresh Tomatoes,cherry
ItaLianparsLey,fresh Tomatoes,Roma
Jatapenopeppers Water chestnuts, canned
Lettuce (iceberg,romaine,butter, red teaf, etc.) Zucchini
Yushrooms,PortobetLo

!*
i
NNAFIHET LIST
 FRUIT
Apptes, green Oranges
B an a n a s Orange juice, fresh
BIueberries Papayas
Canta[oupe Peaches
Grapes Pears
Honeydew Pearnectar
Lemons R ai s i n s
Lemon juice Raspberries
-
Lime juice Strawberries
Nectarines
{
l_ BREADS IcIIII IIFI I {clUrll
- \6
BageLs,whote wheat Granola,tow-fat
Beans,white OatmeaL
5 Bread,whoLewheat Pasta,whote grain
L. B r e a d c r u m b ss, o u r d o u g h Pita, whote wheat
5
Couscous,wheat Rice,brown
Ef
t C r a c k e r s ,r i c e Rice,wi[d

t Crackers,wheat Rot[, whoLe grain

7 Croutons,sourdough
Ftour, aLtpurpose
Torti[Las,whole wheat
Waffles, whote wheat
5
L
t
F[our, whoLe wheat Wheat berries

CONDIMENTS
\ \z
- Anchovy paste S e s a m eo i L ,d a r k

L B a k i n gp o w d e r Sour cream, tite

F Brown sugar Soy sauce,low-sodium
I Chickenbroth. def atted, Low-sodium Sugar
a
r Dijon mustard Vegetabte oiL
l.
MapLesyrup, Low-sugar Vinegar,baLsamic
7
L Marinarasauce,Low-fat, low-sodium Vinegar,red wine
a
t
a
Mayonnaise,nonfat
OLiveoil
Vinegar,rice
Worcestershire sauce

I
I
SEASONINGS
Peanutbutter, reduced-fat

F\,
a BLackpepper, ground SaLt

t
Il
Nutmeg, ground Sesameseeds

t
a SNACKS
Peppercorns,crushed

t\
:- Dried fruit (apricots,pears, raisins) Soy nuts
Hummus.tow-fat String cheese,part skim
L
I Popcorn,tite Torti[Lachips,Low-fat
T
t
Pretzets, sourdough Turkeyjerky

t
!l NNAFII{ET LIST
I
 L E V E LI
| -Recipeincluded PHASE

1 cup_ Oatmeal 1_Proteinbar l_Shrimp Pasta 8 oz_ Cottage 6oz_ Extra-leanburger patty
8 o z _Skim milk 1_Recoverydrink PomodoroA cheese, 1o/o 1-1/2oz_Low-fat melted cheese
I tbsp_ Protein powder 2cups_Salad greens w/cucumber
1 / 2 o z -R a i s i n s and tomatoes
2rbsp- Dressing (your choice)
1/2 cup_ Fresh berries

1_Wholewheat bagel 1_Protein bar Grilled Chicken I oz_Turkeyjerky 6 oz_ Halibut

8oz_Cottagecheese, 1o/o 1_Recoverydrink Burritol 2 tbsp_sauce (your choice)
1_Orange,medium t _ Artichoke, medium

1_Pear& Granola 1_Protein bar Tuna Roll-up: 8 oz_Cottage ooz-Chicken breast

Muffinf
8oz. Nonfat yogurt
1 cup_Strawberries, sliced
t_Recovery drink 6 o z - T u n a S a l a dI cheese, I o/o 2 tbsp_sauce (your choice)
(see Phase 1 recipes) 2 cups_Mushroom, zucchini, and
t_Whole wheat tortilla onion saut€
1/4cup_Sproutsand 3 o,- Grated Parmesancheese
diced tomatoes

l-Protein Shakel
(see Phase 1 recipes)
1_Protein bar Turkey Breast Sandwich: 8 o z_ Nonfat plain 6oz_Salmon
1_Recoverydrink 6 oz- Fat-free turkey breast yogurt 2tbsp-GreenAppte SatsaI
2 slices_Whole wheat toast 1 cup_Asparagus
1 Leaf_Lettuce 2cups_Saladgreens
2 stices_Tomato 2 tbsp_ D ressi n g (yo u r ch oi ce)

2_Whole wheat waffles _Protein bar "t-Chicken Pital I oz_Turkeyjerky 6oz-Grilled Ahi Tuna Salad I
112-Banana, medium -Recovery drink 2 tbsp- Lil'ne-soy Vi n ai g refte I
2tbsp_Low-sugar
maple syrup
aoz_Skimmilk

6 Eaq whites l_ Protein bar White Bean & 1 tbsp_Peanutbutter 6oz-lta!ian Meatloafl
t- Briaxrast Potatoes1I t_ Recovery drink TunaSaladl w/ celery 2cups_Spinach& romaine salad
eor-Cottage cheese,1%o sticks 1-1/2 oz_Mozzarel la chee se,cu bed
6 oz_ Fresh -squ eezedj u i ce 2 tbsp- Dressin g (you r choice)

3_Pancakes,3.6 oz 1_Proteinbar l_Chicken Caesar cheese

1-1/2oz_String 6oz_Filetmignon
2tbsP_Low-sugar 1_Recoverydrink Salad ztbsp_Peat &
maple syrup 2 tbsp- CaesaI Dressing I Peppercorn Sauce|l
1 cup_Blueberries 1 cup_Portobello mushrooms
8oz_Skimmilk
1tbsp_Protein powder

NNEAL PLAru
r T E V E LI I
J -Recipeincluded PHASE

DAY\!
1 cup_Oatmeal 1_Protein bar t_Shrimp Pasta 1 oz' Low-fat 9 oz_Extra-leanburger patty
8 oz_ Skim milk t Recovery drink Pomodorol cheese w/ 3 oz_Low-fatmelted cheese
I tbsP_Protein powder 6 Crackers 1_Bakedpotato, medium
rt l/2oz Raisins 3cups_Saladgreens w/ cucumber
t ancl tomatoes
3 tbsp_Dressing (you r ch oi ce)
| /2 cup_Fresh berries

l_Whole wheat bagel t_Protein bar 1_Grilled Chicken 4tbsp_Hummus w/ 9 oz_Halibut

8 oz_Cottag e ch ee se, 1o/o 1_Recoverydrink BurritoJ carrot sticks 3 tbsp_Sauce (your choice)
1_Orange,medium t cup_Gazpachol I _Artichoke, medium
(see Phase 1 recipes) 1 cup_Wheatberries

1_Pear& Granola 1_Proteinbar Tuna Roll-up: 3 cups_Llte popcorn 9oz_Chickenbreast

Muffinl 1_Recovery drink go._TunaSaladJ 1-1/2o,_String cheese 3 tbsp_sauce(your choice)
8oz_Nonfatyogurt (see Phase 1 recipes) 2 cups_Mushroom, zucchini, and
1 cup_
5t rawbe rrie s, sIi ced 1_ WhoIe-wheat to rti IIa onion saute
1/4 cup_Sproutsand 6 oz_Grated Parme san ch eese
diced tomatoes 1 cup_Brown rice

I-Protein ShakelI, 1_Protein bar Turkey Breast Sandwich: 8 oz_ Nonfat 9 oz_Salmon
(see Phase 1 recipes) l_Recovery drink 9oz_Fat-free turkey breast fruit-flavored 3 tbsp- Green Apple SalsaI
2 stices_Whole-wheat toast yogutt 1 cup_Asparagus
I l.eaf_Lettuce 1_Bakedpotato, medium
2 slices_Tomato 3cups_Salad greens
't cup-Vegetable SouplI
3 tbsp_Dressing(your choice)
(see Phase I recipes)

r z_Whole wheat waffles 1 _Protein bar t-Chicken Pital 9oz_GrilledAhi Tuna Saladl

t 1/2_Banana, medium
3t6sp_Low-sugat
maple syrup
1 Recoverydrink t o,_Turkeyjerky
t _Sourdough
pretzel
3 tbsp- Lime-Soy Vinaigrettel
l_Whole-grain roll

8o'_Skim milk

6_Egg whites 1_Proteinbar 1_White Bean & goz_ltalian Meatloafl

E 1_Breakfast Potatoesll
8 oz_Cottag e ch eese, 1o/o
6 oz_Fresh-sq u eezed j u i ce
1_Recovery drink Tuna Saladf, 1 tbsp_ Peanut buttel
w/ celery
sticks
I oz Dried fruit
I _ Baked potato, medium
3cups_Spinach& romaine salad
3 oz- Mozzarella cheese, cubed
3 tbsp_Dressing (your choice)

3_Pancakes,3.6 oz Protein bar l_Chicken Caesar 2 o z _ S o yn u t s 9oz_Filet mignon

3tbsp-Low-sugar Recovery drink SaladJ 3 cups_Litepopcotn 3tbsp_Pear&
maple syrup 3 tbsp_CaesarDressing I Peppercorn Saucel
1 cup_Blueberries Portobello mushrooms
8oz- 9kim milk Wild rice
ltbsp,Protein powder

T
NNEAL PLAru u7-
 ----r

LEVErilr
;lf
t 7,
| -Recipe included P H A S E- )

st{AcK SNACK
l cup_Oatmeal 1_ Protein bar I _Shrimp Pasta l oz- Low-fat 12 oz_Extra-l ean b u rg er patty
8oz-Skimmilk 1_Recovery drink Pomodorol cheese w/ 3 oz_Low-fat m e lted ch eese
l tbsp_Proteinpowder I cup_Melon 6_ Crackers 1_ Baked potato, medium
1/2oz_Raisins 1- Sourdough 4cups_Saladgreens w/ cucumber
pretzel and tomatoes
4 tbsp_Dressing (your choice)
1/2cup_Freshberries

t_Whole wheat bagel Protein bar 1-Grilled Chicken 4tbsp_Hummus w/ 12oz_Halibut

8 oz_Cottage cheese, 1o/o Recovery drink Burritol carrot sticks 4 tbsp_sauce (your choice)
1_Orange,medium 2cups-Gazpachof noz. Turkey jerky 1_Artichoke, medium
(see Phase 1 recipes) 1 cup_Wheatberries
1_Nectarine,medium

1_Pear& Granola Protein bar Tuna Roll-up: 1oz_Almonds 12oz_Chickenbreast

MuffinA Recovery drink 12oz_TunaSaladl 3 cups_Lite popcorn 4tbsp_Sauce (your choice)
8oz_Nonfatyogurt (see Phase 1 recipes) 2 cups_Mushoroon, zucchini, and
1 cup-Strawberries,sliced I _ Whole-wheat to rti IIa onion sautE
1/4 cup_Sprouts and 9 oz_GratedParmesancheese
diced tomatoes 1 cup_Brown rice
1_Peach,medium

-ProteinShakell 1_Protein bar Turkey Breast Sandwich: 8oz. Nonfat 12oz_Salmon

(seePhase1 recipes) I _Recovery drink 12o,_ Fat-free turkey breast fruit-flavored 4 tbsp_6reen Appte SalsaJ
2 slices_Whole-wheat toast yog urt 1 cup_Asparagus
1 Leaf_Lettuce 3 cups_Llfe popcorn 1_Baked potato, medium
2 sfices_Tomato 4cups_Saladgreens
1 cup-VegetabteSoupa 4tbsp_Dressing (your choice)
(see Phase I recipes)

2_Whole wheat waffles t _Protein bar t-Chicken Pital 2oz-Soy nuts 12o.._GrilledAhiTuna Saladf
1/2_Banana,medium 1_Recovery drink 1 cup_Grapes 2o._Turkey jerky 4 tbsp_Lime-s oy Vinai g rette I
4tbsP_Low-sugar l_Whole-grain roll
maple syrup
8oz_9kim milk

6_Egg whites Protein bar 1_ White Bean & I oz_Nonfat 12oz-ltalian Meatloaf J
1-BteakfastPotatoesJ Recovery drink Tuna Salad l fruit-flavored 1_Baked potato, medium
8oz_Cottagecheese,1o/o yogurt 4cups_Spinach & romaine salad
6 oz_Fresh-squ eezed j u i ce 1 tbsp_ Peanut butter 3 oz_Mozzarel la cheese, c u bed
w/ celery 4 tbsp_ Dres si n g (yo u r c h o i ce)
sticks

1_Chicken Caesar 1oz_Low-fat 12oz_Filet mignon

Satad I cheese,w/ 4tbsp_Pear&
4 tbsp- Caesar Dressingll 6_Crackers Peppercorn Saucetf
1 cup_ St ra w be r ri es, sIi ced 1-Sourdough 1 cup_Portobello mushrooms
pretzel l cup_Wild rice
tt
per servtng:
DRESSING
i CAESAR
^\ 3 tablespoons lemon iuice
43 Calories (kcal)
2 z nblespoons red wine vinegar
2 g Total Fat
1 teaspoon olive oil
I (30%ocalories from fat)
2 tesapoonsanchovY Paste
5 g Protein
- 1 teaspoon black PePPer
3 g Carbohydrate
1-1/2 tablesPoonsgarlic, minced
5 mg Cholesterol
t 1-1/2 teaspoons Worcestershiresauce
1 2 1m g S o d i u m
1/4 cuP Parmesan cheese
- 6 ounces nonfat ricotta cheese
1 tablespoon nonfat maYonnaise
-
1 tablespoon balsamic vinegar

I
ServesB(yieldsl cuP)

t Combine aL[ingredients in a bLender or food processor and process until smooth

S e e C h i c k e nC a e s a r S a [ a dr e c i P e .
r

L E V E LI LEVEL II LEVEL III

I
2 tablespoons= 1 condiment 3 tablespoons= | -1/2 condiments 4 tablesooons = 2 condiments

;
t_
t
t
per servtng:
; L I M E - 5 OV
YI N A I G R E T T E
\ 1 . r , , r i c ev i n e q a r
.L' 20 Calories (kcal)
= 1/2 cup low sodium soY sauce
1 g Total Fat
1/2 cup fresh Iime iuice
! (44o/ocalories from fat)
4 teaspoons dark sesame oil
1 g Protein
a 2 teas7oons lemon zest
3 g Carbohydrate
2 teas7oons fresh ginger
0 mg Cholesterol
I 4 cloves garlic, minced
300 mg Sodium
-

rf
Serves16 (yields2 cups)

= CombineaLLingredientsin a blender or food processorand processuntiLsmooth

-l

- L E V E LI LEVEL II LEVEL III

r' 2 tablespoons= 1 condiment 3 tablespoons= 1-1/2 condiments 4 tablespoons = 2 condi me nts
tat
 J
G R E E NA P P L ES A L S A per serving: 4
\rlr- to m atoes, ch o p ped
1 cup Granny Smith apples, chopped 24 Calories (kcal)
trace Total Fat
J-J
1/2 cup cucumber,chopped
(4o/ocalories from fat)

4
1/2 cup corn kernels, chopped
1/2 cup red bell pepper, chopped
7/4 cup green onions, chopped
4 g Protein
6 g Carbohydrate
-4
1/4 cup red onion, chopped 0 mg Cholesterol

2- 1/2 tablespoons fresh cilantro, chopped

1-1/2 tablespoons fresh lime juice
163 mg Sodium
J
I tablespoon jalapeno, seeded and chopped
J
I tablespoon balsamic vinegar
1-1/2 teaspoons sugar J
3/4 teaspoon salt
l/2 teaspoon ground black pepper 4
Serves 16 (yields 4-1/2 cups)
J
J
Combinea[Lingredients,stirring weLL.S e r v e a t r o o m t e m D e r a t u r e o r c h i L L e d .
J
L E V E LI LEVEL II LEVEL III -
2 tablespoons = 1 condiment 3 tablespoons = 1-1/2 condiments 4 tablesooons: 2 condiments
=

P E A R& P E P P E R C O RSNA U C E per servtng: I

.rp orangejuice
\i
1 tablespoon flour 46 Calories (kcal) -!
-
2 medium pears
1 tablespoon Dijon mustard
trace Total Fat
(60/ocalories from fat)
1 g Protein
-J
1 teaspoon peppercorn, crushed
1/4 teaspoon ground nutmeg 1 1 g Carbohydrate
0 mg Cholesterol J
24 mg Sodium
J
ServesB(yieldslcup)

'I
. In a smaLtsaucepanbLendorangejuice and f Lour,and bring to a boi[. Simmer untit reducedto 3/4 cup

2. Add pears,mustard,peppercorn,and nutmeg and continue cookingfor severaI minutes untiLbtended

fr
I
a n dt h i c k e n e d .
-A
-J
I-2
L E V E LI LEVEL II LEVEL III
2 tablespoons = 1 condiment 3 tablespoons = 1-l/2 condiments 4 tablespoons = 2 comdiments
I
j,
I
- P E A R& G R A N O L A M U F F I N per servtng:
-a
pear nectar
\f_4 cup canned
t 2 eOAwnttes 227 Calories(kcal)
-
) | sltlernonn, t enetahle 6il 5 g Total Fat
.- I tablespoon lemon juice (19a/ocalories from fat)

1 teaspoon lemon peel, grated 5 g Protein

-a
7 cttp whole wheat flour 43 g Carbohydrate
I cup all pLtrposefloLtr 0 mg Cholesterol
-a
2/3 cup brown sugar,packed 284 mg Sodium
- 1/2 cup Iow fat granola
1 tablespoon baking powder
a
1/2 teaspoon ground nutmeg
1/1 r^--^^^^ --l+
t/z Lca)lJuvlt )atL

t
I I 4 cups pear, chopped
<
- Serves10

=
-
1 . P r e h e a to v e n t o 3 5 0 d e g r e e s .

;-
2. Whisk together first 5 ingredients in Largebowl to bLend.

I 3. Stir both ftours and sugar in medium bowL until no sugar Lumpsremain.

a . V i " i n g r a n o L a .b a k i n g p o w d e r , n u t m e g , a n d s a l t . A d d p e a r ; t o s s t o c o a t . S t i r f l o u r m i x t u r e i n t o e g g m i x t u r e u n t i L b l e n d e d ( b a t t e r w i L L b e t h i c k )
]
D i v i d ea m o n g 1 0 p r e p a r e d m u f f i n c u p s .
al
-
5 . B a k eu n t i I g o l d e n b r o w n a n d t e s t e r i n s e r t e d i n t o c e n t e r c o m e s o u t c l e a n ( a b o u t 2 0 m i n u t e s ) . T r a n s f e r m u f f i n s t o r a c k a n d c o o L .

= IEVEI I LEVEL II LEVEL III

I muffin 1 muffin I mufftn
| 1 -^-L^L,,)--.^
t LdtuunyutdLe 1 carbohydrate I carbohydrate

. B R E A K F A SPTO T A T O E S per servtng:

-
\/ teaspoonolive oil
-r I mediunl potato, peeled and cut into 1/2 inch pieces 150 Calories (kcal)
2 nt tts I'troo m s, c h o p ped 5 g Total Fat
- (27ohcalories from fat)
1 tablespootl onion, chopped
1/4 teaspooti garlic salt 3 g Protein
I

25 g Carbohydrate
I )efves i 0 mg Cholesterol
522 mg Sodium
t- 1.Heat oi[ in medium-size nonstick skilLet over medium heat. Add potato and cover. Cook B to 10 minutes or
u n t i Lt e n d e r , s t i r r i n g o c c a s i o n a L L y .
lr
2 . A d d r e m a i n i n g i n g r e d i e n t s ; m i x L i g h t l , y .C o o k a n d s t i r 5 m i n u t e s o r u n t i L p o t a t o i s L i g h t L y b r o w n e d a n d
mixture is heated through.
a
-

t
L E V E LI LEVEL II LEVEL III
l/2vegetable, l fat 1/2vegetable, I fat | /2 vegetable, 1 fat

I
 J
\
G H I C K E NP I T A - L E V E L I pet servtng:
J
\i o u n c e sb o n e l e s s .s k i n l e s sc h i c k e n b r e a s t
1 whole wheat pita 490 Calories (kcal) !
1-1/2 ounces low-fat feta cheese,crumbled
l3gTotalFat
!
u
(23o/ocalories from fat)
1/4 cup tomato, chopped
2 tablespoons red onion, chopped 52 g Protein
41 g Carbohydrate
1/4 cup cucumber,peeled and chopped
squeeze of lemon
137 mg Cholesterol :T
931 mg Sodium
-f
-

Serves 1 -

1. GriLLor bakechickenbreast in Pyrex dish at 350 degreesfor approximateLy20 minutes. -

2 . C o o [ c h i c k e na n dc u b e i n t o f - i n c ho i e c e s .

3. P[acein pita and add aLLother ingredients.Squeezetemon over top.

'!
-

L E V E LI
2 protein, I carbohydrate,
=
1 vegetable, 1 dairy
J
J
1
C H I C K E NP I T A - L E V E L I I
b o n e l e s s ,s k i n l e s sc h i c k e n b r e a s t
per serving: :I
\orn.",
1 whole wheat pita 583 Calories (kcal) =
1-1/2 ounces low-fat feta cheese,crumbled
| /4 cup tomato, chopped
14 g Total Fat
(27o/ocalories from fat) Z
2 tablespoons red onion, chopped
| /4 cup cucumber,peeled and chopped
72 g Protein
41 g Carbohydrate
!
<nt tPPTP nf lpmon | 86 mg Cholesterol
J P v L r 4 r v ' ' ! ' '
-
986 mg Sodium
J
Serves 1

1. GriL[or bakechickenbreast in Pyrex dish at 350 degreesfor approximately20 minutes

2 . C o o Lc h i c k e na n dc u b e i n t o 1- i n c hp i e c e s .
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-
3. PLacein pita and add aLLother ingredients.SqueezeLemonover top.

LEVEL II
3 protein, 1 carbohydrate,
1 vegetable, 1 dairy
L
L!

- . C H I C K E NP I T A - L E V E L I I I per servtng:
---V,
oLtncesboneless, skinlesschicken breast
--{ | whole wheat pita 677 Calories (kcal)
l5gTotalFat
-= 1/4 cup tomato, chopped (20o/ocalories from fat)
2 tablespoons red onion, chopped 92 g Protein
J'
1/4 cup cucumber,peeled and chopped 41 g Carbohydrate

-:-l
s q u e e z eo f l e m o n 235 mg Cholesterol
1 0 4 1m g S o d i u m
--q

(artrac 1

-a
1 GriLL
or bakechickenbreast in Pyrex dish at 350 degreesfor approximateLy20 minutes
=

* , C o o Lc h i c k e na n dc u b ei n t o 1- i n c hp i e c e s .
-
3 . P t a c e i n p i t a a n d a d d a L Lo t h e r i n g r e d i e n t s . S q u e e z e l e m o n o v e r t o p

.-J

LEVEL III
4 4 protein, I carbohydrare,
1 vegetable, 1 dairy
-il

>.ta

.- S H R I M PP A S T AP O M O D O R O- L E V E LI per servtng:
I
\i tablespoonoliveoil
= 1 tablespoongarlic,chopped 531 Calories(kcal)
2 tablespoor"ts
fat free chicken broth, Iow sodium lTgTotalFat
= I /2 cup tomato, peeled and diced (2Bo/ocalories from fat)
2 ounces wl'tole wheat pasta 45 g Protein
.t
6 ounces mediurn shrimp, uncooked 51 g Carbohydrate

.{ 2 tablespoons basil leaves,chopped 259 mg Cholesterol

328 mg Sodium
-.{ Serves I

..- 1 . B r i n gL a r g ep o t o f w a t e r t o b o i l f o r p a s t a .

,.4 2 . M e a n w h i [ e , p L a c e o t i v e o i L a n d g a r t i c i n a L a r g e s a u t 6 p a n a n d s a u t 6 f o r s e v e r a L m i n u t e s u n t i L L i g h t l - yb r o w n e d

; 3 . A d d c h i c k e nb r o t h a n d t o m a t o e s t o p a n ; s i m m e r f o r 5 t o 1 0 m i n u t e s o r u n t i t t e n d e r

4. Cook the pasta according to the directions on the package. Drain.

-
5 . A d d s h r i m p t o p a n a n d c o o k f o r s e v e r a Lm o r e m i n u t e s , u n t i l s h r i m p i s o p a q u e . A d d b a s i l a n d t o s s s h r i m p m i x t u r e
,'a with cooked pasta.

=
L E V E LI
-
2 protein, 1 carbohydrate,

!-
1 vegetable,I fat
!
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- L E V E LI I
S H R I M PP A S T AP O M O D O R O per servtng:
Z
\
\ L
/ tablespoon olive oil
| |L uav h lacnnnn narlir rhonnerl
619 Calories(kcal) T
Z
t tL,lrvvt I yuI '"vlJHtv
"L,

-J
l9gTotalFat
2 tablespoons fat-free chicken broth, Iow sodium
(270/ocalories from fat)
1/2 cup tomato, Peeled and diced
61 g Protein
2 ounces whole wheat Pasta
52 g Carbohydrate
9 ounces medium shrimp, uncooked
2 tablespoons basil leaves,chopped
3BB mg Cholesterol :T
=t
392 mg Sodium
-
Serves1

1 BringLargepot of water to boit for pasta.

-
2 MeanwhiLe,place oLiveoit and garLicin a targe saut6 pan and saut6 for severaLminutes untit LiShtLybrowned

Add chickenbroth and tomatoes to Dan:simmer for 5 to

'l
0 minutesor untiLtender.
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-

4. Cook the pastaaccordingto the directionson the package.Drain.

5. Add shrimpto pan and cook for several more minutes,until shrimp is opaque.Add basit and toss shrimp mixture
-t
with cookedoasta.

-
LEVEL II
3 protein, 1 carbohydrate,
Z
1 vegetable, 1 fat !
-

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S H R I M PP A S T AP O M O D O R O- L E V E LI I I per serving:

\rablespo on olive oil

711 Calories(kcal) =
1 tablespoon garlic, chopped
2 tablespoons fat-free chicken broth, low sodium
1/2 cup tomato, peeled and diced
20 g Total Fat
(25o/ocalories from fat)
I
d

2 ounces whole wheat Pasta

80 g Protein
53 g Carbohydrate
!
| 2 ounces medium shrimp, uncooked
2 tablespoons basil leaves,chopped 5t/ mgcnotesterot
-

Serves 1
580 mg Sodium
I
1. Bring large pot of water to boiL for pasta.

2. MeanwhiLe, place oLive oiL and garLicin a Largesaut6 pan and saut6 for severaL minutes untiL LiShtty browned.

3 . A d d c h i c k e n b r o t h a n d t o m a t o e s t o P a n ; s i m m e r f o r 5 t o 10 m i n u t e s o r u n t i l t e n d e r .
i
I
4. Cook the pasta according to the directions on the package. Drain. -
5 . A d d s h r i m p t o p a n a n d c o o k f o r s e v e r a L m o r e m i n u t e s , u n t i t s h r i m P i s o p a q u e . A d d b a s i La n d t o s s s h r i m p m i x t u r e
with cooked Dasta.
!
LEVEL III
4 protein, 1 carbohydrate,
1 vegetable, 1 fat
L
-
-
= c H l c K E NC A E S A RS A L A D L E V E LI per servtn9:

boneless,skinless
chickenbreast
_pounces
= 2 cupsromainelettuce,chopped 519 Calories(kcal)
Caesardressing (see recipe) lTgTotalFat
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1-1/2 ounces low-fat Parmesan cheese,grated (30o/ocalories from fat)

1 cup low-fat croutons 62 g Protein

.,-
26 g Carbohydrate

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132 mg Cholesterol
Serves 1 1 1 2 0m g S o d i u m
i-

1. Cookchickenbreast as desiredand sLiceacrossthe grain.

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2. In a largebowL,toss the Lettucewith 2 tablespoonsof Caesardressing.Topwith chicken,
Parmesan cheese,and croutons.
-

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L E V E LI
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2 protein, 1 carbohydrate,
1 vegetable, l fat
r-

-
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I
- C A E S A RS A L A D- L E V E LI I
CHICKEN per servtng:
=
\ 9 ouncesboneless,skinlesschicken breast
- \- j 620 Calories (kcal)
4 cups romaine lettuce, chopped
Caesardressing (see recipe) lSgTotalFat
i3 1-1/2 ounces low-fat Parmesan cheese,grated (27o/ocalories from fat)

1 cup low-fat croutons 83 g Protein

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28 g Carbohydrate

.f,
I Bl mg Cholesterol
Serves1 1 780 mg Sodium
,1

1. Cookchickenbreast as desiredand sLiceacrossthe grain.

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2. In a largebow[, toss the Lettucewith 3 tabLespoons
of Caesardressing.Topwith chicken,
I Parmesan cheese,and croutons.

rl

- LEVEL II
3 protein, 1 carbohyd rate,
1 vegetable, l fat
-
 ,--^l
-V,
C A E S A RS A L A D- L E V E LI I I
CHICKEN
o u n c e sb o n e l e s ss,k i n l e s cs h i c k e nb r e a s t
4 cupsromainelettuce,chopped
per servtng:

722 Calories (kcal)

zf
Caesardressing(seerecipe)
1-1/2 ounces low-fat Parmesancheesengrated
l9gTotalFat
(24o/ocalories from fat) f
I cup low-fat croutons 103 g Protein
J
29 g Carbohydrate
231 mg Cholesterol :J
Serves 1

'1.
Cook chickenbreast as desired and stice acrossthe train.
| 240 mg Sodium
1
-J
2. In a Largebowl, toss the Lettuce with 4 tabLespoons
P a r m e s a cnh e e s e ,a n d c r o u t o n s .
of Caesardressing.Topwith chicken,
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L E V E LI I I
4 protein, 1 carbohyd rate,
=
2 vegetable, l fat J
-

\
C H I C K E NB U R R I T O- L E V E LI
CRILLED
o r n . u , b o n e l e s s s, k i n l e s sc h i c k e n b r e a s t
per servtng:
J
1/2 cup tomatoes, chopped 373 Calories (kcal) -
2 tablespoons cilantro, chopped
2 tablespoons red onion, chopped
l0gTotalFat
(23o/ocalories from fat)
I
-
1/2 cup iceberg lettuce, shredded
1/8 avocado
44 g Protein
27 g Carbohydrate
!-!
I tablespoon low-fat sour cream 100 mg Cholesterol
I whole wheat tortilla 309 mg Sodium
-
Serves 1
2
1. GriL[or bakechickenbreast in a Pyrex dish at 350 degreesfor approximately20 minutes.
CooLand slice thinly. 2
2. PLace
tortilLa in microwavebetween 2 paper towels and cook on high for 10 seconds.
I
3. Removeand put chicken,choppedtomatoes, ciLantro,red onion,Lettuce,avocado,and sour cream -

-I!
into tortilLaand roLLup.

L E V E LI
1 carbohyd rate, 2 protei n,
1 vegetable, 1 condiment, 1 fat
I
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C H I C K E NB U R R I T O- L E V E LI I
-rl G R I L L E D per servtng:

pounces chickenbreast
boneless,skinless
= I/2 cup tomatoes,chopped 467 Calories (kcal)

2 tablespoonscilantro, chopped llgTotalFat

ra
2 tablespoons red onion, chopped (20o/ocalories from fat)

1/2 cup iceberg Iettuce, shredded 64 g Protein

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)7 n l->rhnhrtdrata
1/B avocado
1 tablespoon low-fat sour cream 149 mg Cholesterol
aa
1 whole wheat tortilla 364 mg Sodium
-
Serves1
-
or bakechickenbreast in a Pyrex dish at 350 degreesfor approximately20 minutes.
1 GriLL
I Coo[andsticethinLv.

Jt P L a c et o r t i L L a i n m i c r o w a v e b e t w e e n 2 o a o e r t o w e l s a n d c o o k o n h i g h f o r l 0 s e c o n d s .

{-. R e m o v e a n d p u t c h i c k e n , c h o p p e d t o m a t o e s , c i L a n t r o , r e d o n i o n , Lettuce,avocado,and sour cream

i n t o t o r t i t t a a n d r o L Lu p .
rl

=
LEVEL II
5 7 carbohydrate, 3 protein,
I vegetable,l condiment, 1 fat
!t

aa

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C H I C K E NB U R R I T O- L E V E LI I I
_ GRILLED per servtng:
1
!] skinlesschickenbreast
ouncesboneless,
555 Calories(kcal)
- 1/2 cup tomatoes,chopped
l2gTotalFat
2 tablespoonscilantro, chopped
ra (19o/ocalories from fat)
2 tablespoons red onion, chopped
83 g Protein
1/2 cup iceberg lettuce, shredded
;- z/ laruvtryuraLc
I
1/B avocado
198 mg Cholesterol
I
1 tablespoon low-fat sour cream
419mg Sodium
1 whole wheat tortilla
;i
Serves1
-
or bakechickenbreast in a Pyrex dish at 350 degreesfor approximateLy20 minutes.
GriLL
I
Coo[andsLicethinlv.

tl 2 . P l a c et o r t i l l a i n m i c r o w a v e b e t w e e n 2 p a p e r t o w e L s a n d c o o k o n h i g h f o r I 0 s e c o n d s .

I 3. Removeandput chicken,choppedtomatoes, cilantro, red onion,Lettuce,a v o c a d o , a n d s o u r c r e a m

into torti[a androLLup.
-

=
LEVEL III
rr
|- 4 protein, 1 carbohydrate,
1 vegetable,l condiment, 1 fat
i
 I
\orn.u
W H I T EB E A N &T U N A S A L A D- L E V E LI
s canned tuna,in water
per servtng:
J-J
1 cup white beans, cooked 540 Calories (kcal)

1/2 cup green pepper

1/2 cup yellow pepper
o/o
7 g Total Fat
(1 | calories from fat)
63 g Protein
f
2 tablespoons green onion
58 g Carbohydrate
-
2 tablespoons parsley
dash white pepper 51 mg Cholesterol :t
F:_

I tablespoon lemon juice

1 tablespoons lemon zest
595 mg Sodium
:1
1 teaspoon olive oil
2
J
Serves 1 J
P l - a c ea L [ i n g r e d i e n t s i n a g l a s s b o w l a n d m i x t h o r o u g h L y . !
DrizzLe Lightly with olive oil. !
-
L E V E LI
2 protein, 1 carbohydrate -
1 vegetable, l fat
J
J
W H I T EB E A N& T U N A S A L A D- L E V E LI I per servtng:
z:I
\L ounces canned tuna, in water
1 cup white beans,cooked 710 Calories(kcal) =
3/4 cup green pepper
3/4 cup yellow pepper
l2gTotalFat
(l9o/ocalories from fat)
:I
3 tablespoons green onion
3 tablespoons parsley
86 g Protein
66 g Carbohydrate
!
dash white pepper 77 mg Cholesterol
!
2 tablespoons lemon juice
2 tablespoons lemon zest
888 mg Sodium
I
2 teaspoons olive oil :t
1
-t

Serves 1 !
PLace
a L Li n g r e d i e n t si n a g l a s s b o w l a n d m i x t h o r o u g h L y . T
DrizzLe[ightly with o[ive oiL. !
t
LEVEL II
3 protein, 1 carbohyd rate,
:t
--.--

1 vegetable, l fat !
 W H I T EB E A N& T U N A S A T A D. L E V E LI I I per serving:
12 ounces canned tuna. in water
1 cup white beans,cooked 936 Calories(kcal)
F
!
1 cup greenpepper
1 cup yellow pepper (27o/o
18gTotalFat
caloriesfrom fat)
I 4 tablespoons green onion 110g Protein
!l 86 g Carbohydrate
r
r-(
3 tablespoons parsley
dash white pepper 102mg Cholesterol
I
1| 8I mg Sodium
L
I
3 tablespoons lemon juice
3 tablespoons lemon zest
I 2 tablespoon olive oil
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/
I
iI Serves 1

l{
1. Ptacea[t ingredientsin a gtassbowl and mix thoroughly
7 2. DrizzLeLightty with otive oi[.
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t L E V E LI I I

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4 protein, 1 carbohydrate
1 vegetable,I fat

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- L E V E LI
I T A L I A NM E A T L O A F
cup onions, diced
per serving:
f
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2 tablespoons fat-free chicken broth, low sodium 297 Calories (kcal) Z
2 tablespoons minced garlic
1-l/2 pounds ground turkey breast
3 g Total Fat
(B%ocalories from fat) J
l/2 cup sourdough breadcrumbs
I/2 cup + 2 tablespoons low-sodium, low-fat marinara sauce
45 g Protein
20 g Carbohydrate J
2 tablespoons fresh basil, chopped 706 mg Cholesterol
J
2 tablespoons ltalian parsley, chopped 410 mg Sodium
2
1. Preheatoven to 350 degrees.

2. Saut6the onionsin the chickenbroth untiLLightlybrowned. 2

3. Add the garlicand cook 5 minutes more. Removefrom heat and cooLsl-ightry. J
4. ln a Largemixing bowL,combine the onion mixture with the ground turkey, breadcrumbs,1/2 cup marinarasauce,
basiL,ano parsLey J
5. Formmixture into a Loaf,Shapeand place in an ungreasedLoaf pan.
J
6 . B r u s hw i t h t h e r e m a i n i n g2 t a b L e s p o o nm
s a r i n a r as a u c ea n d b a k e u n t i Lc o o k e dt h r o u g h , 3 0t o 4 5 m i n u t e s .
J
T.Drainoff fat and Let cool 20 minutesbefore cutting into B sLices.
!
L E V E LI
2 slices(6 ounces) =
2 protein, I vegetable
=

\,
I T A L I A NM E A T L O A F- L E V E L I I
cup onions, diced
per servtng:
:I
2 tablespoons fat-free chicken broth, low sodium 396 Calories (kcal) =
2 tablespoons minced garlic
1-1/2pounds ground turkey breast
4 g Total Fat
(B% calories from fat)
:I
-<
1/2 cup sourdough breadcrumbs
1/2 cup + 2 tablespoons low-soCium, low-fat marinara sauce
60 g Protein
26 g Carbohydrate
J
2 tablespoons fresh basil, chopped | 41 mg Cholesterol
=

^I t
2 tablespoons ltalian parsley, chopped 546 mg Sodium

1. Preheatoven to 350 degrees.

2. Sautethe onionsin the chickenbroth untiLLightlybrowned. =-

3. Add the garlicand cook 5 minutes more. Removefrom heat and cool sLightry.
_-f
-..4

4' ln a Largemixing bowl, combine the onion mixture with the groundturkey, breadcrumbs,1/2cup marinarasauce,
basiL,and parsley. I
5. Formmixture into a Loaf,Shapeand place in an ungreasedloaf pan.

6. Brushwith the remaining2 tablespoonsmarinarasauceand bake until-cooked through,30 to 45 minutes.

Z
7. Drainoff fat andLet cooL20 minutesbefore cutting into B slices.

LEVEL II
3 slices (9 ounces)
3 protein, I vegetable
t
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- I T A L I A NM E A T L O A F- L E V E L I I I per serving:
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- 1 .1 -,,.. -".i^.. - j
L U P u r i l u t r r , u" tt L
- ^c t
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2 tablespoonsfat-free chicken broth,low sodium 594 Calories (kcal)

=
2 t a b l e s p o o n sm i n c e dg a r l i c 5 g Total Fat

1- 1/ 2 p o u n c t sg r o u n d t u r k e y b r e a s t (8o/ocalories from fat)

=
1/2 cup sotrJough breadcrumbs 91 g Protein
,.{ 40 g Carbohydrate
1/2 cttp + 2 tablespoons low-sodium, low-fat marinara sauce
)ll mnfhnlacraral
2 tablespoons fresh basil, chopped
2 tablespoons ltalian parsley chopped 819 mg Sodium

:-- '1.
Preheatoven to 350 degrees.

i 2. Saut6the onions in the chicken broth until l-ightly browned.

-t 3. Add the gartic and cook 5 minutes more. Remove from heat and coo[ sLightl"y.

I 4 . I n a L a r g em i x i n g b o w L . c o m b i n e t h e o n i o n m i x t u r e w i t h t h e g r o u n d t u r k e y , b r e a d c r u m b s , 1 / 2 c u p m a r i n a r as a u c e ,b a s i La, n d p a r s l e y

- 5 . F o r mm i x t u r e i n t o a L o a f ,S h a p e a n d p l a c e i n a n u n g r e a s e dL o a f p a n .
=
6 . B r u s hw i t h t h e r e m a i n i n g2 t a b L e s p o o nm
s a r i n a r as a u c ea n d b a k eu n t i Lc o o k e dt h r o u g h ,3 0 t o 4 5 m i n u t e s .
=
7. Drainoff fat and Let cool 20 minutes before cutting into B slices.

=
LEVEL III
= 4 slices (l2 ounces)
4 protein, T vegetable
5

.
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]- c n ' L L E DA H r r u N A s A L A D- L E V E Lr per servtn9:

-y
6 ounces yellowfin tuna lalti)
L

2 cups arugula leaves 352 Calories (kcal)

=
2 tablespoonssoybeans I g Total Fat

l/4 cup canned water chestnuts, drained (20o/ocalories from fat)

-
1/) rtrn n;na,,a r"ha,4 51 g Protein
,z 20 g Carbohydrate
I tPa<noon <c<smc seeds

L i m e - s o yv i n a i g r e L t(es e er e t i p e ) 77 mg Cholesterol
=
79 mg Sodium

-
surr", I
=
-_ 1.GriLL
tunafor 2 to 4 minuteson eschside,dependinton yourpreference
for doneness.
d

2 . S L i c ei n t o p o r t i o n - s i z e p i e c e s .
_
--_
3. Arrangethe arugulaLeaveson Largeplate. Sprinklethe soybeansand water chestnutson top
--
4. Add the papaya and ahi Last.Garnish with sesame seeds and drizzLe with 2 tablespoons of
- l i m e - s o yv i n a i g r e t t e .
-

-
_ L E V E LI
- z protetn, t/z trutt, t vegeQote

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G R I L L E DA H I T U N A S A L A D - L E V E L I I per servtng:
-
1,
! ouncesyellowfin tuna (ahi)
449 Calories (kcal)
3 cups aruoula leaves -
2 tablespoons soybeans
1/4 cup canned water chestnuts, drained
9 g Total Fat
(l7o/ocalories from fat) T
1/2 cup papaya, cubed 71 g Protein
-
1 teaspoon sesame seeds 21 g Carbohydrate
1 15 mg Cholesterol

z
Lime-soy vinaigrette (see recipe)
-
1 1 6m g S o d i u m

Serves 1

1. GriL[tuna for 2 to 4 minutes on esch side,dependingon your preferencefor doneness.

T
-!
2. Sliceinto oortion-sizeoieces.

3. Arrangethe aruguLaLeaveson LargepLate.SprinkLethe soybeansand water chestnutson top

-J
-

T
4. Add the papayaand ahi Last.Garnishwith sesameseedsand drizzLewith 3 tabLespoons
of
Lime-soyvinaigrette.

!
LEVEL II
3 protein, 1/2 fruit, 1 vegetable -J
-

!
-

\
G R I L L E DA H I T U N A S A L A D - L E V E L I I I
orn.", yellowfin tuna (ahi)
per serving:
:I
4 cups arugula leaves 546 Calories (kcal)
-
2 tablespoons soybeans
1/4 cup canned water chestnuts, drained
10 g Total Fat
(160/ocalories from fat) I
| /2 cup papaya, cubed
1 teaspoon sesame seeds
9I g Protein
22 g Carbohydrate I
Lime-soy vinaigrette (see recipe) 153 mg Cholesterol
1 5 3m g S o d i u m
!
>erves I
-I
-

iF-

1. GriL[tuna for 2 to 4 minutes on esch side,dependingon your preferencefor doneness. --t

2. Sliceinto portion-sizepieces.

3. Arrangethe arugulaLeaveson Largeplate. Sprinklethe soybeansand water chestnutson top.

-J
I
4. Add the papayaand ahi Last.Garnishwith sesameseedsand drizzle with 4 tablespoonsof
Lime-soyvinaigrette. ---
:2

LEVEL III
4 protein, 1/2 fruit, 2 vegetable