Most of these meal plans aren’t set in stone Mike.

There here as guidelines and samples for your

enjoyment. You’ll find that by reading and by preparing your meals you will achieve a better
understanding for what it takes to reach your goals, spiritually, mentally and physically. If you
find that after your meals, you are still hungry, try drinking a glass of water before starting to eat
and another glass right after your meal. Also it is scientifically proven that by slowing down and
taking your time during your dinning experiences you will not only retain more nutrients but will
also make it easier for your body to breakdown foods in order to gather all the vitamins and
nutrients in those foods. Plus, it gives you time to enjoy some slow time with your family. If you
have any questions, call me anytime.
Good luck buddy,
961-9875 Ryan

For starters I have included a list of Eleven (11) power foods that are essential to you health and
wellbeing. Try and incorporate any of these foods into your meals and snacks.

1) Almonds and other nuts- Eat as much as two handfuls a day. If you eat 2
ounces of almonds (about 24 of them), it can suppress your appetite--especially
if you wash them down with 8 ounces of water.

2) Beans and Other Legumes- Including soybeans, chickpeas, pinto beans, navy
beans, kidney beans, lima beans. They're all low in fat, and they're packed with
protein, fiber, and iron--nutrients crucial for building muscle and losing weight. In
fact, if you can replace a meat-heavy dish with a bean-heavy dish a couple of
times a week, you'll be lopping a lot of saturated fat out of your diet and replacing
it with higher amounts of fiber.

3) Spinach and Other Green Vegetables- Broccoli is high in fiber and more
densely packed with vitamins and minerals than almost any other food. If you
hate vegetables, hide them. Puree them and add them to marinara sauce or chili.
The more you chop, the less you taste, and the easier it is for your body to
absorb nutrients. With broccoli, sauté it in garlic and olive oil, and douse it with
hot sauce.

4) Dairy Products- (Fat-free or low-fat milk, yogurt, cheese, cottage cheese.)-

Low- fat yogurt, cheeses, and other dairy products can play a key role in your
diet. But I recommend milk as your major source of calcium. Liquids take up lots
of room in your stomach, so your brain gets the signal that you're full

5) Instant Oatmeal- (Unsweetened, unflavored.)- .I recommend instant oatmeal for

its convenience. But I want you to buy the unsweetened, unflavored variety and
use other Powerfoods such as milk and berries to enhance the taste. Preflavored
oatmeal often comes loaded with sugar calories.

6) Eggs (egg whites, egg beaters)- The protein found in eggs has the highest
"biological value" of protein -- a measure of how well it supports your body's
protein need -- of any food. In other words, the protein in eggs is more effective
at building muscle than protein from other sources, even milk and beef. Eggs
also contain vitamin B12, which is necessary for fat breakdown.
7) Turkey and Other Lean Meat (Lean steak, chicken, fish.)- A classic muscle-
building nutrient, protein is the base of any solid diet plan. Turkey breast is one of
the leanest meats you'll find, and it packs nearly one-third of your daily
requirements of niacin and vitamin B6.
 To cut down on saturated fats even more, concentrate on fish like tuna
and salmon, because they contain a healthy dose of omega-3 fatty
acids as well as protein. Those fatty acids lower levels of a hormone
called leptin in your body The higher your leptin levels, the more readily
your body stores calories as fat
 Beef is another classic muscle-building protein. It’s the top food source
for creatine -- the substance your body uses when you lift weights. Beef
does have a downside; it contains saturated fats, but some cuts have
more than others. Look for rounds or loins (that’s code for extra-lean);
sirloins and New York strips are less fatty than prime ribs and T-bones.

8) Peanut Butter (All-natural, sugar-free.)- Practically speaking, PB also works

because it’s a quick and versatile snack -- and it tastes good. Since a diet that
includes an indulgence like peanut butter doesn’t leave you feeling deprived, it’s
easier to follow and won’t make you fall prey to other cravings. Use it on an
apple, on the go, or to add flavor to potentially bland smoothies. Two caveats:
You can’t gorge on it because of its fat content; limit yourself to about 3
tablespoons per day. And you should look for all-natural peanut butter, not the
mass-produced brands that have added sugar.

9) Olive Oil- No need for a long explanation here: Olive oil and its brethren will help
control your food cravings; they'll also help you burn fat and keep your
cholesterol in check. Do you need any more reason to pass the bottle?

10) Whole-Grain Breads and Cereals- You crave carbohydrates because your body
needs them. The key is to eat the ones that have been the least processed --
carbs that still have all their heart-healthy, belly-busting fiber intact. if you eat
products made with all the parts of the grain -- whole-grain bread, pasta, long-
grain rice -- you get all the nutrition that food manufacturers are otherwise trying
to cheat you out of. .) Whole-grain bread keeps insulin levels low, which keeps
you from storing fat. In this diet, it's especially versatile because it’ll supplement
any kind of meal with little prep time. Toast for breakfast, sandwiches for lunch,
with a dab of peanut butter for a snack. Don't believe the hype. Carbs -- the right
kind of carbs -- are good for you.

11) Raspberries and Other Berries- They carry powerful levels of antioxidants, all-
purpose compounds that help your body fight heart disease and cancer; the
berries' flavonoids may also help your eyesight, balance, coordination, and short-
term memory. One cup of raspberries packs 6 grams of fiber and more than half
of your daily requirement of vitamin C.Blueberries are also loaded with the
soluble fiber that, like oatmeal, keeps you fuller longer. In fact, they're one of the
most healthful foods you can eat. Blueberries beat out 39 other fruits and
vegetables in the antioxidant power ratings.
Monday
Breakfast

Make one packet of Pure Trim Smoothie:

1 banana
2 handfuls of ice
1 packet of Vanilla or Chocolate Pure Trim Shake
12oz. of water

Mix in a blender. Drink half now…save the other half for a snack later on in the day.
*you can add any other fruit or berries to change the flavor of your shake. We really like to add raspberries in
the vanilla shake.

Opa!! Egg White Omelet ( of Powerfoods: 2)

250 ml of egg whites
¼ onion
4 mushrooms
handful of spinach leaves
1 chunk of Light Feta cheese
Pam cooking spray

Spray frying pan with Pam, fry onions, spinach and mushrooms until soft.
Add egg whites….let sit until egg whites actually turn white. Mix in Feta cheese and Stir and blend all
ingredients together, on medium to high heat.

Snack #1
2 teaspoons peanut butter, raw vegetables (as much as you want)

Lunch
Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple

Snack #2
1 ounce almonds, 1½ cups berries

Dinner
Mas Macho Meatballs (number of Powerfoods: 3)
1 pound extra-lean ground beef or turkey
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded

1. Mix the beef or turkey , crackers, onion, garlic, and flaxseed into golf ball-size meatballs.

2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat
from the skillet, and add the tomato sauce.

3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow
trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top
with the top half of the roll.

Makes 4 servings

Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg
sodium

Snack #3
Other half of Pure Trim Shake
Tuesday
Breakfast
Eggs Beneficial Sandwich (number of Powerfoods: 5)
1 large whole egg
3 large egg whites
1 teaspoon ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Turkey
1 tomato, sliced, or 1 green bell pepper, sliced
½ cup orange juice

1. Scramble the whole egg and egg whites in a bowl. Add ground flaxseed to the mixture.

2. Fry in a nonstick skillet spritzed with vegetable oil spray, and dump onto the toast.

3. Add turkey and tomatoes, peppers, or other vegetables of your choice.

Makes 1 serving

Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg
sodium

Snack #1
2 teaspoons peanut butter, 1 bowl oatmeal or high-fiber cereal or ½ a Pure-Trim Wellness Shake

Lunch
The I-Am-Not-Eating-Salad Salad (number of Powerfoods: 4)
2 ounces grilled chicken
1 cup romaine lettuce
1 tomato, chopped
1 small green bell pepper, chopped
1 medium carrot, chopped
3 tablespoons Italian 94% fat-free Italian dressing or
1 teaspoon of olive oil
1 tablespoon grated Parmesan cheese
1 tablespoon ground flaxseed

1. Chop the chicken into small pieces.

2. Mix all the ingredients together, and store in the fridge. Eat on multigrain bread or by itself.

Makes 1 serving

Per serving: 248 calories, 16 g protein, 33 g carbohydrates, 8 g fat (2 g saturated), 10 g

Snack #2
3 slices deli turkey, 1 large orange

Dinner
Bodacious Brazilian Chicken (number of Powerfoods: 2)
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange juice concentrate
1½ cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast halves
1 teaspoon hot pepper salsa
½ cup chunky salsa
1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the
bag, and throw out the pulp and the seeds.

2. Mix in everything else except the chicken and salsa.

3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.

4. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is
no longer pink. Serve with salsa.

Makes 4 servings

Per serving: 205 calories, 29 g protein, 18 g carbohydrates, 2 g fat (3 g saturated), 3 g fiber, 726 mg
sodium

Snack #3
1 ounce almonds, 4 ounces cantaloupe

Wednesday
Breakfast
½ a Pure Trim Wellness Shake

Oatmeal
1/3 of a cup of oatmeal
3/4 cup of water
pinch of salt

Boil water….add oatmeal. Stir occasionally for 10-20 minutes. Let stand for a few minutes. Add berries or
skim milk for flavor. Enjoy

Snack #1
1 ounce almonds, 1 ounce raisins

Lunch
Guac and Roll (number of Powerfoods: 4)
1 can (6 ounces) light oil-packed tuna
2/3 cup guacamole
¼ cup chopped tomatoes
1 teaspoon lemon juice
1 tablespoon light mayonnaise
1 teaspoon ground flaxseed
2 6-inch whole-wheat hoagie rolls

1. Combine the first six ingredients in a bowl and blend thoroughly with a fork.

2. Split the rolls in half, and fill each half with ¼ cup of the mixture.

Makes 2 servings

Per serving: 606 calories, 36 g protein, 58 g carbohydrates, 28 g fat (5 g saturated), 13 g fiber, 942 mg
sodium

Snack #2
1 stick string cheese, raw vegetables (as much as you want)

Dinner
Chile-Peppered Steak (number of Powerfoods: 4)
1 tablespoon olive oil
2 carrots, sliced
1 cup chopped broccoli
2 jalapeño peppers, sliced
2 cayenne peppers, sliced
12 ounces lean sirloin steak, sliced thin
¼ cup Hunan stir-fry sauce
4 cups cooked brown rice

1. Heat the oil in a nonstick skillet over high heat. Toss in the carrots and broccoli, and cook until tender.

2. Add the peppers and beef, and continue cooking until meat is done.

3. Add sauce, and serve over rice.

Makes 4 servings

Per serving: 485 calories, 32 g protein, 57 g carbohydrates, 14 g fat (3.5 g saturated), 6 g fiber, 224 mg
sodium

Snack #3
Other half of Pure trim Shake
If you’re still hungry…grill some veggies with a bit of olive oil, lemon juice, garlic and Balsamic Vinegar. Grill
on high for 10-20 minutes, checking constantly. Make shish kebobs with different veg: zucchini, peppers,
shrooms, onions whatever you like!

Thursday
Breakfast
1 slice whole-grain bread with 1 tablespoon peanut butter, 1 medium orange, 1 cup All-Bran or Mini Wheats
cereal with 1 cup 1% or fat-free milk, 1 cup berries

Snack #1
8 ounces low-fat yogurt, 1 can low-sodium V8 juice

Lunch
Guilt-Free BLT (number of Powerfoods: 3)
¾ tablespoon fat-free mayonnaise
1 whole-wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast, diced
2 slices tomato
2 leaves lettuce

1. Smear the mayo on the tortilla.

2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.

3. Roll it tightly into a tube.

Makes 1 serving

Per serving: 206 calories, 17 g protein, 26 g carbohydrates, 7 g fat (2 g saturated), 3 g fiber, 1,270 mg
sodium

Snack #2
3 slices deli roast beef, 1 large orange

Dinner
Philadelphia Fryers (number of Powerfoods: 3)
1 medium onion, sliced
1 small red bell pepper, sliced
1 small green bell pepper, sliced
2/3 cup medium or hot salsa
4 multigrain hoagie rolls
¾ pound roast beef, thinly sliced
½ cup grated reduced-fat Cheddar cheese

1. In a nonstick skillet over medium heat, cook the onion and peppers until tender. Add the salsa and heat
until warm.

2. Construct the sandwiches with the buns, roast beef, onions, peppers, and cheese, then warm them in the
microwave for 1 to 2 minutes on high, until the cheese starts to melt.

Makes 4 sandwiches

Per sandwich: 558 calories, 35 g protein, 40 g carbohydrates, 28 g fat (12.5 g saturated), 4 g fiber, 653 mg
sodium

Snack #3
2 teaspoons peanut butter, 1 cup low-fat ice cream

Friday
Breakfest

½ a Pure Trim Shake

Opa!! Egg White Omelet ( of Powerfoods: 2)

Snack #1
1 ounce almonds, 4 ounces cantaloupe

Lunch
Hot Tuna (number of Powerfoods: 4)
½ cup chopped celery
1 onion, chopped
½ cup shredded, reduced-fat mozzarella cheese
½ cup reduced-fat cottage cheese
1 can (6 ounces) water-packed tuna, drained and flaked
¼ cup reduced-fat mayonnaise
1 tablespoon lemon juice
3 whole-wheat English muffins, split in half

1. Preheat your oven to 350°F. In a large nonstick skillet over low heat, cook the celery and onion until
softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough
to warm it up.

2. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet, and
bake for 10 minutes.

Makes 2 servings

Per serving: 628 calories, 50 g protein, 54 g carbohydrates, 24 g fat (6 g saturated), 8 g fiber, 1,300 mg
sodium

Snack #2
3 slices deli roast beef, 1 large orange

Dinner
Chili Con Turkey (number of Powerfoods: 4)
1 pound ground turkey
1 can (14 ounces) Mexican-style diced tomatoes
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) whole-kernel sweet corn, drained
1 package (1 ½ ounces) dried chili mix
1 tablespoon ground flaxseed
¼ cup water
1 cup cooked rice

1. In a large nonstick skillet over medium-high heat, brown the turkey.

2. Add everything else but the rice, and cook over low heat for 10 minutes. Serve over rice.

Makes 4 servings

Per serving: 407 calories, 30 g protein, 52 g carbohydrates, 11 g fat (3 g saturated), 9 g fiber, 1,578 mg
sodium

Snack #3
Other half of Pure Trim Shake

Saturday
Breakfast

½ a Pure Trim Shake

1/3 a cup of Oatmeal

Snack #1
1 bowl high-fiber cereal, 1 cup low-fat yogurt

Lunch
Leftover Chili Con Turkey

Snack #2
2 teaspoons peanut butter, 1 or 2 slices whole-grain bread

Dinner
Cheat meal! Have whatever you've been craving this week: beer and wings, beer and pizza, beer and
bratwurst -- anything you can dream of. MODERATION….REMEMBER…80/20

Snack #3
Other half of Pure Trim Shake

Sunday
Breakfast

The I-Haven't-Had-My-Coffee-Yet Sandwich (number of Powerfoods: 3)

1 ½ teaspoons low-fat cream cheese
1 whole-wheat pita, halved to make 2 pockets
2 slices turkey or ham
Lettuce or green vegetable

1. Spread cream cheese in the pockets of the pita.

2. Stuff with meat and vegetables.

3. Put in mouth. Chew and swallow.

Makes 1 serving

Per serving: 225 calories, 10 g protein, 42 g carbohydrates, 3 g fat (1 g saturated), 6 g fiber, 430 mg
sodium

Snack #1
2 teaspoons peanut butter, 1 can low-sodium V8 juice

Brunch (Relax -- it's Sunday)

2 scrambled eggs, 2 slices whole-grain toast, 1 banana, 1 cup 1% or fat-free milk

Snack #2
3 slices deli roast beef, 1 slice fat-free cheese

Dinner
BBQ King (number of Powerfoods: 5)
5 ounces smoked turkey kielbasa, diced
1 small onion, chopped
1 can (3 ounces) sliced mushrooms
1 clove garlic, minced
1 can (16 ounces) baked beans
1 can (8 ounces) navy beans, drained
1 can (14 ½ ounces) puréed tomatoes
¼ cup seasoned bread crumbs
¾ tablespoon ground flaxseed
¾ tablespoon olive oil

1. Preheat your oven to 350°F. Put the kielbasa in a 2-quart baking dish, and bake until browned (about 5
minutes). Drain the fat and set the dish aside.

2. In a nonstick skillet over medium-high heat, cook the onion, mushrooms, and garlic for 5 to 7 minutes.
Transfer to the baking dish, then add the beans and tomatoes, plus salt and pepper to taste.

3. Bake for 20 minutes or until the edges bubble.

4. In a small bowl, mix the bread crumbs and flaxseed with the oil. Sprinkle over the sausage mixture, and
broil 4 to 5 inches from the heat until the top is golden (about 3 minutes).

Makes 4 servings

Per serving: 348 calories, 20 g protein, 53 g carbohydrates, 8.5 g fat (2 g saturated), 13 g fiber, 1,463 mg
sodium

Snack #3
1 ounce almonds, 1 cup low-fat ice cream with berries