AWESOME LEGS & BOOTY

AWESOMELEGS & BOOTY

NUTRITION GUIDE

AWESOME LEGS & BOOTY NUTRITION GUIDE | TABLE OF CONTENTS

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TABLE OF

CONTENTSYOUR JOURNEY STARTS HERE

THE TRUTH ABOUT SUGAR

10-DAY RESULTS PLAN

MIX-N-MATCH SNACKS

MIX-N-MATCH SHAKES

FOOD CHART

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02

03

04

05

06

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18

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16

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AWESOME LEGS & BOOTY NUTRITION GUIDE | YOUR JOURNEY STARTS HERE

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WELCOME TO THE ZUMBA® AWESOME LEGS AND BOOTY NUTRITION GUIDE,

YOUR JOURNEY

STARTS HEREfilled with tips and recipes to keep you fueled for optimal fitness. We believe that fresh, real food is the best thing you can give your body, especially if you’re physically active or want to lose weight. Our philosophy is “Crowd Out”- filling your plate with good stuff and leaving very little room, or crowding out, the not-so-good stuff. The focus is on eating a balanced diet of wholesome, natural ingredients from the four major food groups, not on counting calories or restricting.

Over the next 10 days, you’ll be eating plenty of fresh vegetables, fruits, whole

grains, legumes (that’s beans, lentils and anything found in a pod), as well as healthy fats and lean proteins to keep you full, energized and ready to tackle the next Zumba® class.

Achieving a healthy weight is absolutely possible, but it does take dedication and patience. While our philosophy on food is based on balanced nutrition, remember that to lose weight you need to burn more calories than you take in. Your personal daily caloric burn is based on activity level, age, gender and muscle mass - each of us is unique! Women who are looking to lose weight

should aim to eat between 1,400-1,600 calories, while men should aim for 1,800-2,000 calories per day, depending on the variables mentioned. Follow the meal plan as best as you can. If you are still hungry, feel free to add extra servings of green leafy or non-starchy vegetables like kale, cauliflower, broccoli or Brussels sprouts to your meals.

The more you stick to it, the more results you should see. Every step you take on your journey gets you one step closer to success!

MIX-N-MATCHThis plan is designed to be flexible and easy to follow. You can follow the provided sample days exactly, or feel free to mix and match recipes to your liking.

Reference the Mix-N-Match sections starting on page 15 for wholesome alternatives. The key is to keep a balance of proteins, grains, fruits and vegetables.

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AWESOME LEGS & BOOTY NUTRITION GUIDE | THE TRUTH ABOUT SUGAR

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THE TRUTH ABOUT

SUGARin our food system and is the leading cause of obesity and diabetes in the world. Frequent consumption of sugar raises insulin levels and can

lead to insulin resistance over time, making it harder for your body to let goof extra weight. Like all things, there are good and bad sources of sugar.

GOOD SOURCES OF SUGAR include fruits and starchy vegetables. These sugars are naturally occurring and are easily metabolized by your body when kept to safe amounts. Aim to eat 2 servings per day to enjoy these benefits:

STABILITY: Keeps blood sugar more stable and prevents you from having ups and downs in energy throughout the day.

RICH IN PHYTONUTRIENTS: special disease-fighting compounds that protect your cells from free radical damage and are essential for healthy body function.

GREAT SOURCES OF FIBER: helps move waste, excess hormones, and toxins out of the body and provides a feeling of fullness so that you naturally push away from the table a little earlier.

BAD SOURCES OF SUGAR include the added sugars that are in so much of the processed foods that we eat. There are over 250 names for sugar and the food companies continue to create new ones. Here’s a list of things to look for when reading ingredient labels:

ADDED SUGARS ENDING IN –OSE: Including sucrose, maltose, dextrose, fructose, glucose, galactose, lactose, high fructose corn syrup, glucose solids.

AS WELL AS: Agave, cane juice, dehydrated cane juice, cane juice solids, cane juice crystals, dextrin, maltodextrin, dextran, barley malt, beet sugar, corn syrup, corn syrup solids, coconut sugar, palm sugar, caramel, buttered syrup, carob syrup, brown sugar, date sugar, malt syrup, diatase, diatastic malt, dehydrated fruit juice, fruit juice crystals, golden syrup, turbinado, sorghum syrup, refiner’s syrup, ethyl maltol, maple syrup, yellow sugar.

SUGAR IS HIDDEN EVERYWHERE

TAKE THE CHALLENGE!Avoid added sugars for 10 days. Stick to natural sugars found in fruits and starchy vegetables.

AWESOME LEGS & BOOTY NUTRITION GUIDE | 10-DAY RESULTS PLAN

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DAY 8

DAY 9

DAY 10

CHICKEN AND ASPARAGUS SALAD

PEACH, SHRIMP AND AVOCADO SALAD

TRICOLOR SALAD

COD, PECAN AND GRAPE SALAD

CELERY CHOP SALAD

TOMATO CHICKEN PESTO SALAD

SHRIMP, PEACH AND TOMATO SALAD

ASIAN COLESLAW

ENDIVE, GRAPEFRUIT AND SALMON SALAD

TUNA AND WHITE BEAN SALAD

CHERRY QUINOA CAKES

GRANOLA BARS

ZUCCHINI BOAT

EGG MUFFIN WITH AVOCADO HOLLANDAISE

BAKED EGGS IN TOMATO SAUCE

CHICKPEA WAFFLES

BLACK BEAN WAFFLES

LEMON THYME OATMEAL

EGGS WITH TOASTED ALMOND MEAL

BUCKWHEAT CEREAL

CHICKEN AND PINEAPPLE FRIED RICE

CHICKEN VERDE STEW

CAULIFLOWER PIZZA

CAULIFLOWER RICE WITH CHICKEN AND BLACK BEANS

MEDITERRANEAN BULGUR CABBAGE ROLLS

THAI ALMOND SPAGHETTI SQUASH

CHICKPEA SHEPHERD’S PIE

CHICKEN WITH VEGETABLES

GROUPER WITH CABBAGE AND MUSHROOMS

ROASTED SALMON AND BRUSSELS SPROUTS

ZUMBA® 10-DAY RESULTS PLAN

LUNCHBREAKFAST DINNER

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Cut along the dotted line and keep your meal plan with you!

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AWESOME LEGS & BOOTY NUTRITION GUIDE | 10-DAY RESULTS PLAN: DAY 1

DINNER

CHICKEN AND PINEAPPLE FRIED RICE

(1 SERVING) INGREDIENTS:• 2 tsp. low sodium soy sauce (or gluten-free tamari)• 1 tsp. sesame oil• Pinch of ground ginger• Dash of ground pepper• 2 tsp. grapeseed oil• 2 oz. chicken, diced• ¼ tsp. garlic, chopped• ¼ small onion, diced• ¼ cup mushrooms, chopped• 1 small carrot, peeled and grated• 2 tbsp. frozen peas• ¾ cup cooked brown rice• ¼ cup pineapple, diced• 1 green onion, thinly sliced

PREPARATION:Combine the soy sauce (or tamari), sesame oil, ginger and pepper in a bowl and set aside. Heat 1 tsp. of grapeseed oil in a sauté pan over medium heat. Sauté chicken, stirring frequently until browned (about 5 minutes), then set aside. Add remaining 1 tsp. grapeseed oil to pan and sauté onions and garlic, stirring frequently until translucent (about 4 minutes). Stir in carrots, mushroom and peas and cook for additional 3-4 minutes. Add the rice, pineapple, green onion, chicken and soy sauce mixture to pan and cook until heated through (about 3 minutes).

NUTRITION CONTENT:

*To make vegetarian, substitute with 6 oz. of firm tofu.

DAY 1LUNCH

CHICKEN AND ASPARAGUS SALAD

(1 SERVING) INGREDIENTS:• 3 oz. chicken breast• 1 tsp. grapeseed oil• 1 cup asparagus, cut into 1-inch pieces• ¼ shallot, thinly sliced• 1 tbsp. slivered almonds, toasted• 1 tsp. mint, chopped • ½ tsp. dill, chopped• 1 tsp. lime juice• 1 tbsp. sherry vinegar• 1 tbsp. olive oil

PREPARATION:Heat a pan over medium heat, add oil, and once hot, add chicken and cook for 3-5 minutes on each side (or until cooked through), then set aside. Put the asparagus in the pan and cook 2-3 minutes until tender yet still crisp. Cut the chicken into 1-inch pieces. Toss the chicken, asparagus, shallots and almonds together in a bowl. Whisk together the mint, dill, lime juice, sherry vinegar and olive oil. Toss the vinaigrette with the other ingredients and enjoy.

NUTRITION CONTENT:*To make vegetarian, substitute with 2 oz. of firm tofu.Calories: 336Total Fat: 24.3gSaturated Fat: 3.4g Polyunsaturated Fat: 6.5g Monounsaturated Fat: 13.5g Cholesterol: 53mg

Sodium: 48mg Carbohydrates: 8.3g Fiber: 3.9g Sugar: .3g Protein: 24g

Calories: 447Total Fat: 18gSaturated Fat: 2.8g Polyunsaturated Fat: 8.5g Monounsaturated Fat: 4.4g Cholesterol: 45mg

Sodium: 412mg Carbohydrates: 48g Fiber: 5.7g Sugar: 5.7g Protein: 22.8g

BREAKFAST

CHERRY QUINOA CAKES

(1 SERVING) INGREDIENTS:• 2 tsp. coconut oil• ½ cup frozen cherries• ¼ cup water and 2 tbsp. water• 1 tbsp. ground flaxseed• ½ cup cooked quinoa• ¼ tsp. cardamom• ¼ tsp. cinnamon

PREPARATION:Heat 1 tsp. of oil in a skillet over medium heat. Add the cherries and cook for three minutes until almost thawed. Add ¼ cup of water. Break the cherries into pieces while they cook. Continue cooking for about five minutes until sauce thickens, then set aside. While the cherries cook, combine flaxseed with remaining water, then set aside. Combine the flaxseed mixture and remaining ingredients in a bowl. Heat the remaining oil in skillet. Using ¼ cup measure, scoop out quinoa mixture and pack firmly. Turn out scoop into the pan and lightly press with a spatula. Cook over medium heat for about five minutes until cakes are firm enough to flip. The cakes are fragile so flip carefully. Cook for another 3 minutes. Top with cherry

sauce and serve.

NUTRITION CONTENT:Calories: 272Total Fat: 13.3gSaturated Fat: 7.8g Polyunsaturated Fat: .2g Monounsaturated Fat: .5g Cholesterol: 0mg

Sodium: 31.3mg Carbohydrates: 35g Fiber: 7.8g Sugar: 11g Protein: 6g

1055 CALORIES52.8G OF PROTEIN

DAILYTOTAL

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Be sure to complement your day with an

adequate number of snacks for healthy weight

loss. Reference snacks beginning on pg 16.

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DAY 2LUNCH

PEACH, SHRIMP AND AVOCADO SALAD

(1 SERVING) INGREDIENTS:• 1 large peach• 1 tbsp. and 1 tsp. grapeseed oil• 1 tbsp. champagne or white vinegar• Dash of pepper• ¼ avocado• 2 cups arugula• 1 tbsp. pistachios• 2 oz. cooked shrimp

PREPARATION:Preheat a grill pan over medium-high heat. Blend ½ the peach, vinegar, pepper and 1 tbsp. of grapeseed oil. Brush avocado and rest of peach with remaining tsp. of grapeseed oil. Grill avocado and peach until grill marks form (about 2 minutes on each side). Slice peach and avocado into ¼-inch slices. Toss arugula and pistachios in peach vinaigrette, and top with the grilled peach, avocado and (already cooked) shrimp.

NUTRITION CONTENT:

*To make vegetarian, substitute with 6 oz. of firm tofu.

Calories: 429Total Fat: 29.6gSaturated Fat: 3.3g Polyunsaturated Fat: 14g Monounsaturated Fat: 4.9g Cholesterol: 110.5mg

Sodium: 141mg Carbohydrates: 29g Fiber: 7g Sugar: 18.7g Protein: 16.6g


DAILYTOTAL

DINNER

CHICKEN VERDE STEW

(2 SERVINGS) INGREDIENTS:

PREPARATION:Preheat broiler to high. Put 2 cups water in sauce pan and bring to boil. Put chili pepper into water, letting it stand off the heat. Arrange tomatillos on a baking sheet and broil 14 minutes or until blackened (flip once during). Combine chili pepper, tomatillos, cilantro, cumin and oregano in blender, add ⅔ cup broth, and process until smooth. Set aside. Heat a pan over medium-high heat, add 1 tsp. of grapeseed oil and spread around to coat. Add onion, carrot, celery and bell pepper to pan and sauté 2 minutes, stirring occasionally. Add almond meal and sauté 2 more minutes, stirring frequently. Add garlic and sauté 30 seconds, stirring constantly. Put this mixture in large bowl and set aside. Sprinkle chicken with black pepper, add another 1 tsp. grapeseed oil to pan, spreading to coat, then sauté chicken 3 minutes or until browned. Add chicken to onion mixture in bowl. Combine remaining ⅓ cup broth, tomatillo mixture, onion mixture and hominy in a pan over medium-high heat and bring to boil. Cover, reduce heat and simmer for 4-5 minutes (stir occasionally). Add ¼ tsp. black pepper to taste. Ladle stew into bowls and top with cilantro if desired.

NUTRITION CONTENT:Calories: 335Total Fat: 9gSaturated Fat: 1.5g Polyunsaturated Fat: 4.5g Monounsaturated Fat: 1.9g Cholesterol: 65mg

Sodium: 290mg Carbohydrates: 32.5g Fiber: 7.5g Sugar: 13g Protein: 31.5g

• 1 small dried chili pepper • ½ lb. tomatillos• 1 tbsp. fresh cilantro, • finely chopped• ½ tsp. ground cumin• ¼ tsp. dried oregano• ⅔ cup fat free, low sodium,

chicken broth, divided• 2 tsp. grapeseed oil, divided • ½ cup onion, finely chopped • 3 tbsp. chopped carrot

• 3 tbsp. celery, chopped • 3 tbsp. red bell pepper, chopped• 2 tsps. almond meal• 1 tsp. garlic, finely chopped• 8 oz. skinless, boneless chicken

breast, cut into 1- ½ inch pieces • ½ tsp. black pepper, divided• 1 cup canned golden hominy,

rinsed and drained • cilantro leaves (optional)

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BREAKFAST

GRANOLA BARS

(10 SERVINGS) INGREDIENTS:• 1½ cups mashed ripe banana

(about 3 medium/large bananas)• 1 tsp. pure vanilla extract• ⅓ cup almond butter• 2 cups rolled oats• ½ cup walnuts, chopped• 1 cup pepita seeds (shelled pumpkin seeds)• 1 cup almonds, chopped • 1 tsp. cinnamon

PREPARATION:Preheat oven to 350°F. Lightly grease a large rectangular baking dish (approx. 8.5” x 12.5”) and line it with parchment paper so the bars are easier to lift out. In a large bowl, mash banana until it’s smooth. Stir in the vanilla. Place rolled oats into food processor (or blender on lowest speed) and pulse until oats are coarsely chopped. Stir oats into banana mixture. Stir rest of ingredients into banana-oat mixture until thoroughly combined. Spoon mixture into a prepared dish and press down until compact, smoothing with hands or spatula until it’s even. Bake 23-27 minutes or until firm and lightly golden on edges. Place dish on cooling rack for 10 minutes, then carefully use knife to loosen ends and lift out. Place granola slab on cooling rack until cooled, then slice into bars and enjoy.

NUTRITION CONTENT:Calories: 290Total Fat: 18.2gSaturated Fat: 1.5g Polyunsaturated Fat: 6.7g Monounsaturated Fat: 8.4g Cholesterol: 0mg

Sodium: 38mg Carbohydrates: 27.65g Fiber: 6.4g Sugar: 5.6g Protein: 8.7g





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BREAKFAST

ZUCCHINI BOAT

(1 SERVING) INGREDIENTS:• ½ zucchini, cut lengthwise• 1 cup water• 1 tbsp. grapeseed oil• 1 tbsp. onion, chopped• ½ tsp. garlic, chopped • 1 small tomato, chopped• 2 eggs• Dash of pepper• ¼ tsp. dried tarragon

PREPARATION:Preheat oven to 350°F. Place skillet over high heat. Put into skillet 1 cup water and zucchini (cut side down), cover, and steam about 4 minutes or until tender. Set zucchini aside to cool, dispose of excess water. Heat 1 tbsp. grapeseed oil in skillet over medium heat, add onions and garlic, and cook until softened (about 3 minutes). Add tomatoes and cook another 3 minutes. While tomatoes cook, remove seeds from zucchini (once cool) with spoon, chop seeds and add to skillet. Let mixture cook until most of the water is absorbed (another 2-3 minutes). Beat eggs in small bowl with 1 tbsp. water. Add eggs to skillet and stir frequently until eggs are slightly cooked but still runny. Scoop egg mixture into zucchini and place everything skillet. Season with black pepper and put skillet in oven. Cook until eggs are set (about 10 minutes), then enjoy.

NUTRITION CONTENT:

DINNER

CAULIFLOWER PIZZA

(1 SERVING) INGREDIENTS:• 2½ cups cauliflower, grated (about ½ a large head)• 1 large egg, lightly beaten• 2 tbsp. almond meal• Dash of pepper• ½ cup tomato sauce• ¼ tsp. crushed red pepper flakes, (optional)• Fresh basil leaves, (optional)• 2 oz. cooked chicken breast, chopped

PREPARATION:Line a rimmed baking sheet with parchment paper and preheat the oven to 425°F. Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place the crumbles in a large bowl and microwave 7-8 minutes (or until soft). Remove from the microwave and let cool. Once it cools, add egg, almond meal and pepper. Once combined, pat mixture into 10-inch flat circle on prepared pizza pan (sprayed lightly with nonstick spray). Bake 10-15 minutes or until golden. Top pizza with sauce, chicken and red pepper flakes. Bake in oven until melted and bubbly (another 10 minutes). Top with basil before serving.

NUTRITION CONTENT:

DAY 3LUNCH

TRICOLOR SALAD

(1 SERVING) INGREDIENTS:• 2 cups butter lettuce, torn into pieces• ½ cup radicchio, shredded• 1 tangerine• 1 tsp. tangerine zest• 2 tbsp. toasted hazelnuts, chopped• ¼ cup Bosc pear, diced• 1 tsp. lemon juice• 1 tbsp. olive oil• Dash of black pepper

PREPARATION:Heat a pan over medium heat. Add oil to the pan and, once hot, add the chicken and cook for about three-five minutes on each side, or until cooked through, and set aside. Put the asparagus in the pan and cook for two-three minutes until tender, but still crisp. Cut the chicken into 1-inch pieces. Toss the chicken, asparagus, shallots and almonds together in a bowl. Whisk together the mint, dill, lime juice, sherry vinegar and olive oil. Toss the vinaigrette with the other ingredients and enjoy.


Sodium: 4mg Carbohydrates: 29.4g Fiber: 7g Sugar: 18g Protein: 4.5g

Calories: 367Total Fat: 14.5gSaturated Fat: 2.7g Polyunsaturated Fat: 2g Monounsaturated Fat: 2.4g Cholesterol: 221mg

Sodium: 325mg Carbohydrates: 34.8g Fiber: 14g Sugar: 6g Protein: 32gCalories: 344

Total Fat: 23gSaturated Fat: 4.5g Polyunsaturated Fat: 11.6g Monounsaturated Fat: 5.8g Cholesterol: 372mg

Sodium: 150mg Carbohydrates: 18.4g Fiber: 5.3g Sugar: 8g Protein: 16g

DAILYTOTAL


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9

BREAKFAST

EGG MUFFIN WITH AVOCADO HOLLANDAISE

(1 SERVING) INGREDIENTS:• 2 eggs• 1 tbsp. water• 1 tbsp. onion, chopped• ¼ ripe avocado• 1 tbsp. lemon juice• 1 tbsp. hot water• 1 tbsp. olive oil• Dash of black pepper

PREPARATION:Preheat the oven to 350°F. Beat the egg and 1 tbsp. of water until they are well combined. Mix in the onions. Grease a muffin pan with cooking spray. Divide the egg mixture into two wells in the muffin pan and put it in the oven and bake until the eggs are set (about 15-20 mins). Combine the remaining ingredients in a blender or food processor and blend until smooth to create the avocado hollandaise sauce. Remove the eggs from the pan and serve topped with the avocado hollandaise sauce.

NUTRITION CONTENT:

DINNER

CAULIFLOWER RICE WITH CHICKEN AND BLACK BEANS

(1 SERVING) INGREDIENTS:

PREPARATION:Add 1 tsp. grapeseed oil to large skillet, over medium-high heat. Add green pepper, celery, onion, garlic and jalapeno to pan and cook 3-5 minutes or until tender. Add beans and tomatoes; stir to combine. Add vinegar, oregano, pepper and cumin, then cook for 10 minutes, stirring frequently. Set bean mixture aside. Crumble saffron threads into small bowl and add tbsp. of hot water so saffron soaks during the rest of prep. Set aside. Cut cauliflower in half. Grate florets on the large-holed side of cheese grater into skillet and add 1 tbsp. grapeseed oil to heat in skillet over medium-high heat. Toast cumin seeds in pan for about 1 minute, stirring frequently. Add cauliflower and cook about 3 minutes, stirring frequently. Add into pan saffron-water mixture and stir to combine. Top cauliflower with bean mixture, chicken and scallions.

NUTRITION CONTENT:

DAY 4LUNCH

COD, PECAN AND GRAPE SALAD

(1 SERVING) INGREDIENTS:• 2 cups green beans, trimmed and cut in half• 2 tbsp. toasted pecans, chopped• ½ cup grapes, halved• 2 tbsp. red onion, diced• 1 tbsp. red wine vinegar• ¼ tsp. Dijon mustard• 2 tsps. mint, chopped • 1 tbsp. olive oil• 2 oz. cooked cod or other white fish

PREPARATION:Cook the green beans in a large pot of boiling water for 2-3 minutes until just tender. Dump the green beans in ice water to stop the cooking. In a separate bowl, combine the vinegar, red wine and mint and whisk. While whisking, slowly drizzle in the oil until it is all completely incorporated and the dressing has a creamy texture. Combine all the ingredients and top with fish.

NUTRITION CONTENT:Calories: 399Total Fat: 25.5gSaturated Fat: 3.2g Polyunsaturated Fat: 5.6g Monounsaturated Fat: 16.1g Cholesterol: 31.2mg

Sodium: 99mg Carbohydrates: 27g Fiber: 9.8g Sugar: 8g Protein: 18.7g


Sodium: 129mg Carbohydrates: 23.7g Fiber: 9g Sugar: 1.7g Protein: 20.7g

Calories: 333Total Fat: 28.7gSaturated Fat: 5.9g Polyunsaturated Fat: 3.8g Monounsaturated Fat: 17.1g Cholesterol: 372mg


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• 1 tsp. grapeseed oil• 2 tbsp. green pepper, chopped • 1 tbsp. celery, chopped • 2 tbsp. onion, chopped • 1 small garlic clove, chopped• 1 tsp. jalapeno, chopped (optional)• ¼ cup black beans, drained

and rinsed• 2 tbsp. canned chopped tomatoes• 2 tsp. red wine vinegar

• ¼ tsp. oregano• Dash of black pepper• Dash of ground cumin• Pinch of saffron threads• Hot water• ¼ large head of cauliflower • 1 tbsp. grapeseed oil• ½ tsp. cumin seed• 2 oz. cooked chopped chicken• 1 green onion, thinly sliced

DAILYTOTAL






10

BREAKFAST

BAKED EGGS IN TOMATO SAUCE

(1 SERVING) INGREDIENTS:• 2 eggs• ½ cup tomato sauce• 2 tbsp. basil, chopped

PREPARATION:Preheat the oven to 350°F. Grease a muffin tin with cooking spray. Split the tomato sauce between two of the muffin cups. Top the tomato sauce with the egg and bake until the white is set and yolk is cooked as desired. For a runny egg, this should be baked for approximately 15-20 minutes.

NUTRITION CONTENT:

DINNER

MEDITERRANEAN BULGUR CABBAGE ROLLS

(1 SERVING) INGREDIENTS:

PREPARATION:Bring 2 ½ cups water to boil in large skillet. Add cabbage leaves, cover, reduce heat to medium-high and simmer until softened (about 5 minutes). Bring 1 cup water and ¼ tsp. salt to boil in small saucepan, then stir in bulgur, bring to simmer, cover and cook 12 minutes. Drain excess water and set aside. Transfer cabbage leaves to clean surface to cool. Dry pan and heat oil in skillet over medium heat. Add turkey (break up with wooden spoon) and cook until no longer pink (about 4 minutes). Add garlic, cook (stirring often) until fragrant (about 30 seconds). Add tomatoes, vinegar, cinnamon, ½ tsp. salt and ¼ cup water. Cover and cook, stirring occasionally until tomatoes are mostly broken down (8-10 minutes). Meanwhile, stir olives and 2 tbsp. mint into bulgur. Mound about ½ cup of bulgur mixture around the stem end of each cabbage leaf. Roll it into a bundle, tucking in at the sides. When tomato sauce is ready, add cabbage rolls seam-side down, cover, and cook until rolls are hot all the way through and cabbage is tender (5-8 minutes). Serve cabbage rolls topped with sauce, and garnish with mint if desired.

NUTRITION CONTENT:

DAY 5LUNCH

CELERY CHOP SALAD

(1 SERVING) INGREDIENTS:• ½ cup apple, chopped• 2 tbsp. cider vinegar• 1 tbsp. grapeseed oil• ¼ cup green pepper, chopped• 2 tbsp. onion, chopped• 1 celery rib, chopped• ¼ cup peas• ¼ cup corn• 1 cup snap peas, sliced• Dash of black pepper• 2 tbsp. parsley, chopped • 2 oz. cooked shrimp

PREPARATION:Puree ¼ cup apple, cider vinegar and 2 tsp. grapeseed oil, then set aside. Combine the remaining ingredients and toss in the vinaigrette. Heat the remaining teaspoon of oil in a pan and cook the shrimp for about 2 minutes on each side until opaque. Top the salad with shrimp and eat!







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• 3 ½ cups water, divided• 2 large Savoy or • green cabbage leaves• ½ cup bulgur• ½ tbsp. grapeseed oil• 2 oz. ground turkey• 1 clove garlic, minced

• 1 cup plum tomatoes, chopped• ½ tsp. red wine vinegar• Dash of ground cinnamon• 1 tbsp. kalamata olives,

chopped• ½ tbsp. fresh mint, chopped

plus more for garnish

DAILYTOTAL






11

BREAKFAST

CHICKPEA WAFFLES*

(1 SERVING) INGREDIENTS:• ½ cup chickpeas• ½ cup low sodium chicken broth or water• ½ tsp. garlic• 1 tbsp. green onion, chopped• 1 tbsp. jalapeno, chopped• 1 tbsp. grapeseed oil• Dash of pepper• 1 egg• ½ tsp. baking powder• ⅛ tsp. baking soda• 1 tbsp. almond meal

PREPARATION:Puree the chickpeas, broth or water, garlic, green onions and jalapeno until smooth. In a separate bowl, whisk the egg, baking powder, baking soda and almond meal. Whisk the chickpea mixture into the egg mixture. Put half of the mixture into the waffle maker and cook until set and browned. Repeat with the remaining batter.

*If you don’t have a waffle maker, use a nonstick skillet over medium heat and cook for about 3 minutes on each side or until cooked through. Divide batter into four cakes instead of two waffles.

NUTRITION CONTENT:

DINNER

THAI ALMOND SPAGHETTI SQUASH


PREPARATION:Preheat oven to 400°F. Cut squash in half, remove seeds and brush cut sides with 1 tsp. grapeseed oil; season with freshly ground black pepper. Place squash, cut side down, on aluminum baking sheet and roast until tender (45-60 minutes). Meanwhile, put broccoli and bok choy in steamer and cook until tender, but still bright green (3-4 minutes). Test if squash is ready by scraping flesh with fork; squash is done if strands come off easily. Let squash cool about 5 minutes, then scrape all flesh into bowl and season with salt and pepper to taste. In blender, combine almond butter, coconut milk, garlic, ginger, soy sauce, rice wine vinegar, crushed red pepper flakes and lime juice; blend on high until completely smooth. Add coconut milk if thinner consistency is desired. Put sauce in small pan and bring to simmer. Cook sauce on medium-low heat about 3 minutes. Mix squash with cooked broccoli, bok choy and edamame. Drizzle with almond sauce and sprinkle with scallions and almonds.

NUTRITION CONTENT:

DAY 6LUNCH

TOMATO CHICKEN PESTO SALAD

(1 SERVING) INGREDIENTS:• 1 tbsp. olive oil• ¼ tsp. garlic, minced• 2 tbsp. basil, chopped• 1 tbsp. pine nuts• 2 tbsp. water• 1 tsp. red wine vinegar• Dash of black pepper• 1 cup grape tomatoes• 2 cups mixed greens• 3 oz. cooked chicken breast, diced• 2 oz. shrimp

PREPARATION:Combine the oil, garlic, basil, pine nuts, water, vinegar and pepper in a blender to create pesto. Toss the tomatoes, greens and chicken breast in the pesto and enjoy!

NUTRITION CONTENT:Calories: 382Total Fat: 20.5gSaturated Fat: 3.6g Polyunsaturated Fat: 2g Monounsaturated Fat: 10.7g Cholesterol: 53mg



Sodium: 278mg Carbohydrates: 33g Fiber: 9.7g Sugar: 10g Protein: 16g



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• ½ spaghetti squash• 1 tsp. grapeseed oil• 1 small head of broccoli, cut

into bite-size florets• ½ bunch of bok choy, chopped • ½ cup shelled edamame • ¼ cup almond butter• ½ cup light coconut milk • 1 clove garlic, roughly chopped

• ¾ tsp. ginger, peeled and chopped• ½ tbsp. low sodium soy sauce• ¾ tsp. rice wine vinegar• ¼ tsp. crushed red pepper flakes• ½ lime, juiced• 3 scallions, chopped, for garnish• ¼ cup almonds, chopped for garnish• Freshly ground black pepper

plus more for garnish

DAILYTOTAL

1204 CALORIES61G OF PROTEIN





12

BREAKFAST

BLACK BEAN WAFFLES*

(1 SERVING) INGREDIENTS:• ½ cup black beans• ½ cup almond milk• 1 egg• ½ tsp. cocoa powder• ¼ tsp. cinnamon• ½ tsp. baking powder• ⅛ tsp. baking soda• 2 tbsp. almond meal• ½ cup frozen cherries• ¼ cup water

PREPARATION:Puree the black beans, almond milk and egg. In a separate bowl, combine the cocoa powder, cinnamon, baking powder, baking soda and almond meal. Combine the puréed beans with the mixture of spices and baking powder. Preheat a small saucepan over medium heat. Put half of the mixture into the waffle maker and cook until set and browned. Repeat with the remaining batter. Add the cherries and water to the pan and mash. Cook until most of the water has evaporated and it has formed a thick sauce. Use the cherries as a sauce to top the waffles with and enjoy.

*If you don’t have a waffle maker use a nonstick skillet over medium heat and cook for about 3 minutes on each side or until cooked through. Divide batter into four cakes instead of two waffles.

NUTRITION CONTENT:

DINNER

CHICKPEA SHEPHERD’S PIE

(1 SERVING) INGREDIENTS:• ⅓ lb. sweet potato• 1 tsp. grapeseed oil• 2 tbsp. onion, chopped• 1 tsp. coconut oil• ½ tsp. curry powder• Dash of ground pepper• ½ cup chickpeas• ¼ cup low sodium chicken broth• ½ tbsp. cilantro• 1 green onion, thinly sliced

PREPARATION:Preheat oven to 350°F. Line baking sheet with aluminum foil. Prick each sweet potato a few times with fork and place sweet potatoes on baking sheet; cook until soft (45-60 minutes). Add 1 tsp. grapeseed oil to pan over medium-high heat, then add onions and cook 5 minutes, stirring occasionally. Add coconut oil, curry powder and pepper, then stir in chickpeas and broth. Let mixture simmer for 5-7 minutes. Remove mixture from heat and add to cilantro, then transfer the combination to small casserole dish. Remove flesh from potatoes and put in bowl. Season with salt and pepper. Add potatoes on top of chickpeas; bake in oven 15-20 minutes, until sauce bubbles on sides of potatoes. Top with green onions.

NUTRITION CONTENT:

DAY 7LUNCH

SHRIMP, PEACH AND TOMATO SALAD

(1 SERVING) INGREDIENTS:• 2 tbsp. white Balsamic vinegar• ¼ tsp. garlic• Dash of black pepper• 1 tbsp. olive oil• ½ cup peaches, chopped• 1 tbsp. basil, chopped• 1 large tomato, sliced• 1 tbsp. hazelnuts, chopped• 2 cups mixed greens• 3 oz. cooked shrimp

PREPARATION:Whisk together the vinegar, garlic, pepper and oil in a bowl. Toss the peaches and basil in the bowl with the vinaigrette. Layer the tomatoes on top of the greens. Drizzle the peaches and dressing over the tomatoes and top with the hazelnuts and shrimp.



Calories: 345Total Fat: 10.5gSaturated Fat: 4.5g Polyunsaturated Fat: 4g Monounsaturated Fat: 1.3g Cholesterol: 0mg



Sodium: 162mg Carbohydrates: 36g Fiber: 11g Sugar: 10g Protein: 18g

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DAILYTOTAL






13

BREAKFAST

LEMON THYME OATMEAL

(1 SERVING) INGREDIENTS:• 1 cup water• 1 tsp. olive oil• ¼ tsp. thyme• ¼ tsp. lemon zest• ½ cup oats• ¼ orange, segmented• 2 tbsp. almonds, chopped

PREPARATION:Put the water, olive oil, thyme and lemon zest in a small saucepan. Bring it to a boil, add the oats, reduce the heat, cover and cook for 3-5 minutes or until it reaches the desired consistency. Let the oatmeal sit for 1 minute. Transfer the oatmeal to a bowl and top with the orange segments and almonds.

NUTRITION CONTENT:

DINNER

CHICKEN WITH VEGETABLES


PREPARATION:Heat ½ tbsp. grapeseed oil in nonstick pan over medium-high heat. Season chicken with pepper and addto pan. Cook chicken until brown on all sides (6-8 minutes). Remove chicken from pan and set aside. Add remaining oil to pan and reduce heat to medium-low. Add mushrooms, carrots, onions and rosemary to pan, stir occasionally, and let cook for about 7 minutes or until vegetables soften. Add tomato paste to pan, stirring continuously; let cook 3-5 minutes until browned. Add broth and red wine to pan and stir until tomato paste is dissolved. Return chicken to pan with any juices, bring to simmer and cover. Cook chicken about 25 minutes (or until cooked through). Remove chicken and cut in half. Cook sauce on simmer to desired consistency (should be consistency of thin gravy). Serve chicken with sauce and top is parsley if desired.

NUTRITION CONTENT:

DAY 8LUNCH

ASIAN COLESLAW

(1 SERVING) INGREDIENTS:• 1 tbsp. cilantro, chopped• 2 tbsp. green onions, chopped• 2 tbsp. rice wine vinegar• 1 tsp. sesame oil• 1 tbsp. coconut oil• ¼ tsp. fresh ginger, grated• ¼ tsp. wasabi paste (optional)• Dash of pepper• 2 cups coleslaw mix or shredded cabbage• 2 tbsp. roasted peanuts

PREPARATION:Combine the cilantro, green onions, vinegar, sesame oil, coconut oil, ginger, wasabi paste and pepper in a bowl. Toss the coleslaw or shredded cabbage in the bowl with the vinaigrette and top with peanuts.

NUTRITION CONTENT:Calories: 373Total Fat: 28gSaturated Fat: 10.4g Polyunsaturated Fat: 6.7g Monounsaturated Fat: 9.3g Cholesterol: 0mg




Calories: 280Total Fat: 13.4gSaturated Fat: 1.1g Polyunsaturated Fat: 2.8g Monounsaturated Fat: 8g Cholesterol: 0mg

Sodium: 0mg Carbohydrates: 35g Fiber: 6.5g Sugar: 5.7g Protein: 8g

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DAILYTOTAL


• 1 bone in chicken breast (10-12 oz.)• Dash of ground pepper• 1 tbsp. grapeseed oil• 4 oz. mushrooms, quartered• 2 carrots, thinly sliced• 1 cup onion, sliced

• ½ tsp. dried rosemary• ½ tbsp. tomato paste• 1 cup low sodium chicken broth• ¼ cup dry red wine• 1 tbsp. parsley, chopped





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BREAKFAST

EGGS WITH TOASTED ALMOND MEAL

(1 SERVING) INGREDIENTS:• 2 tsp. grapeseed oil• 2 eggs• 2 tbsp. almond meal• ¼ tsp. thyme• ¼ tsp. white vinegar

PREPARATION:Preheat a skillet over medium heat. Add the oil to the pan and, once the oil is hot, add the eggs. Once the egg white has set, add the almond meal and thyme on the other side of the pan so the eggs and the almond meal are separated. Flip eggs and cook as desired. Set the eggs aside. Add the vinegar to the almond meal and stir until it is evaporated. Top the eggs with the almond meal mixture and enjoy!

NUTRITION CONTENT:

DINNER

GROUPER WITH CABBAGE AND MUSHROOMS

(1 SERVING) INGREDIENTS:• ½ leek, thoroughly rinsed, halved, thinly sliced • 2 tsp. coconut oil• Dash of ground pepper• 2 tbsp. of low sodium vegetable stock• 1 ½ cup Savoy cabbage, thinly sliced• 2 oz. mushrooms, thinly sliced• 4 oz. grouper or (other white fish)• 1 green onion, thinly sliced• 2 tsp. parsley, chopped• 1 tsp. lemon juice

PREPARATION:Heat 1 teaspoon of oil in a skillet over medium-high heat. Add the leeks to the pan and season them with pepper as desired. Add 1 tbsp. of the stock to the pan to the pan and let it simmer, covered, for about 5 minutes. Add the cabbage and the remaining stock to the pan and season with salt and pepper to taste. Cover and simmer until tender, (about 10 minutes). If the mixture seems too dry while cooking add more broth or water one tsp. at a time to prevent burning. Stir in the mushrooms and top with the fish. Cover and continue cooking for another 5-7 minutes or until the fish is cooked through. Top with the green onion, parsley and lemon juice and enjoy.

NUTRITION CONTENT:

DAY 9LUNCH

ENDIVE, GRAPEFRUIT AND SALMON SALAD

(1 SERVING) INGREDIENTS:• 2 heads of Belgian endive, ¼-inch thick slices• 2 tbsp. toasted walnuts, chopped• 2 tbsp. parsley leaves• ½ grapefruit, peeled and segmented• 3 oz. wild salmon

Dressing:• 1 tbsp. olive oil• 2 tbsp. white vinegar• ½ tsp. Dijon mustard• Dash of cumin

PREPARATION:Whisk together all of the dressing ingredients in a bowl. Combine the endive, walnuts, parsley and grapefruit and toss together with the dressing. Heat a nonstick pan over medium heat and cook the salmon for 2 minutes on each side or until cooked as desired. Put the salmon over the salad and enjoy!


Sodium: 107mg Carbohydrates: 10.8g Fiber: 2.1g Sugar: 8.8g Protein: 21g

Calories: 289Total Fat: 10.9gSaturated Fat: 8.2g Polyunsaturated Fat: .8g Monounsaturated Fat: .8g Cholesterol: 53mg


Calories: 304Total Fat: 25.6gSaturated Fat: 4.6g Polyunsaturated Fat: 8.3g Monounsaturated Fat: 5g Cholesterol: 372mg


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DAILYTOTAL






15

BREAKFAST

BUCKWHEAT CEREAL

(1 SERVING) INGREDIENTS:• 1 cup water • ½ cup buckwheat• 2 tbsp. chia seeds• 2 ½ tbsp. toasted coconut shreds• ½ red apple, chopped• ½ medium pear, chopped• ⅛ tsp. green cardamom, ground• ⅛ tsp. cinnamon• Pinch of nutmeg

PREPARATION:Bring the water to a boil in a small saucepan. Add the buckwheat to the pan, reduce heat, cover and cook until the water is absorbed and the grains are soft, (about 10 minutes). Add all of the ingredients for the cereal to a blender and puree them until they reach a smooth in texture. Add a little water if you want a thinner consistency. Pour the cereal into a bowl and enjoy!

NUTRITION CONTENT:

DINNER

ROASTED SALMON AND BRUSSELS SPROUTS

(1 SERVING) INGREDIENTS:• 1 cup Brussels sprouts, quartered• 1 tsp. grapeseed oil• ½ tsp. Balsamic vinegar• ⅛ tsp. ground cumin• ⅛ tsp. ground coriander• Pinch of paprika• Pinch of ground cinnamon• Pinch of ground pepper• 6 oz. skinless salmon filet• ⅓ cup onion, thinly sliced• 1 tbsp. parsley, chopped• 1 tbsp. roasted hazelnuts, chopped

PREPARATION:Preheat oven to 400°F. Toss Brussels sprouts with grapeseed oil and vinegar. Put them on a foil-lined baking sheet. Road Brussels sprouts in oven until edges brown (about 20 minutes). Meanwhile, combine the spices in a bowl and rub spice mixture on all sides of salmon. Coat an oven-safe dish with cooking spray and put salmon on top of onions in dish. Bake for about 15 minutes or until cooked as desired. Serve salmon with Brussels sprouts and top dish with parsley and nuts.

NUTRITION CONTENT:

DAY 10LUNCH

TUNA AND WHITE BEAN SALAD

(1 SERVING) INGREDIENTS:• 2 tbsp. lemon juice• 1 tbsp. olive oil• Dash of black pepper• Dash of dried oregano• ½ cup cannellini beans, drained and rinsed • 2 oz. canned tuna• 1 tbsp. Kalamata olives, chopped• 1 scallion, chopped• 1 tbsp. parsley, chopped• 2 cups Mache or butter lettuce

PREPARATION:Combine the lemon juice, olive oil, pepper and oregano in a bowl. Mix the remaining ingredients with the vinaigrette and enjoy.


Sodium: 402mg Carbohydrates: 26g Fiber: 7.7g Sugar: 1.3g Protein: 18.9g



Calories: 362Total Fat: 19.6gSaturated Fat: 11.8g Polyunsaturated Fat: 0g Monounsaturated Fat: 0g Cholesterol: 0mg

Sodium: 6.8mg Carbohydrates: 34.5g Fiber: 12.1g Sugar: 9.7g Protein: 8.1g

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DAILYTOTAL






MIX-N-MATCH SNACKS

AWESOME LEGS & BOOTY NUTRITION GUIDE | MIX-N-MATCH SNACKS

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WHEN IT COMES TO SNACKS you can be creative—but stick with minimally processed, low sodium foods within the snack equivalent allotted. Choose from one of these options to complement your meals.

ROLL-UPS Use chicken, fish or shrimp and roll it in a lettuce cup with a squeeze of lemon juice or splash of balsamic vinegar.

ROASTED VEGETABLESCauliflower, broccoli, Brussels sprouts or other vegetables.

BEET CHIPS

HARD-BOILED EGGS

EGGPLANT DIP

BEAN SALADS Mix ½ cup of beans or chickpeas with some chopped carrot or pepper and top with a splash of vinegar and olive oil.

NUTS Measure ¼ cup or 1 oz. of nuts. PUMPKIN OR SUNFLOWER SEEDS Measure ¼ cup or 1 ounce of seeds.

GUACAMOLE Mash ½ an avocado with a splash of lime juice, garlic and chopped tomato. Use it to dip your favorite veggies!

NUT BUTTER Serve 1-2 tbsp. on celery or with carrots.

ROASTED CHICKPEAS

TUNA SALAD

UNDER 100 CALORIES 100 - 200 CALORIES

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CHOCOLATE NUT BUTTER INGREDIENTS:• 1 scoop of vegan chocolate

protein powder of your choice• 8 oz. almond milk, unsweetened• 2 tsp. almond or other nut butter

PREPARATION: Combine all of the ingredients in a blender and puree. Add ice for a colder smoothie.

ALMOND JOY INGREDIENTS:• 1 scoop of vegan protein powder of

your choice• 8 ounces light coconut milk,

unsweetened• 1 tbsp. almonds, chopped


ZUCCHINI BREAD INGREDIENTS:• 1 scoop of vegan protein powder of

your choice• 8 oz. almond milk, unsweetened• 1 medium zucchini • 1 tsp. pecans, chopped


CHOCOLATE CHILI INGREDIENTS:• 1 scoop of vegan chocolate

protein powder of your choice• 8 ounces almond milk,

unsweetened• Dash cinnamon• Dash cayenne


CHOCOLATE GINGER PEAR INGREDIENTS:• 1 scoop of vegan chocolate

protein powder of your choice• 8 ounces almond milk,

unsweetened• ½ pear, diced• 1 teaspoon fresh ginger


PEPPERMINT PATTIE INGREDIENTS:• 1 scoop of vegan protein powder of

your choice• 8 oz. almond milk, unsweetened• 2 drops peppermint extract


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AWESOME LEGS & BOOTY NUTRITION GUIDE | MIX-N-MATCH SHAKES

SWAP ANY BREAKFAST WITH ONE OF THESE SHAKES:

SWAP ANY SNACK WITH ONE OF THESE SHAKES:

MIX-N-MATCH SHAKES

NOTE: Nutritional facts vary depending on protein powder used.

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AWESOME LEGS & BOOTY NUTRITION GUIDE | FOOD CHART

WHOLE FRUITS

FRUIT WITH A HIGH GLYCEMIC INDEX(1 SERVING = ¼ CUP)

VEGETABLE WITH A HIGH GLYCEMIC LOAD

MINIMALLY PROCESSEDTofu, Firm ◆ Soymilk (Non-GMO) ◆ Tempeh ◆

WHOLE VEGETABLES WHOLE GRAINS FIBER-FULL BEANS

FRUITS VEGETABLES

ESSENTIAL PLANTS

GRAINS LEGUMES HEALTHY FATS

ESSENTIAL CALORIES

Dairy Products ◆

CranberriesBlueberriesCherriesOrangeNectarinesPearsPapayaRaspberriesBlackberries

CoconutAvocadoPeachStrawberryCantaloupeAppleBananaWatermelonMango

RaisinsDatesPrunes

Dried FruitGrapes Pineapple

White PotatoCorn (Non-GMO)

SpinachLettuceMushroomCeleryRadishCabbageZucchiniBroccoli ◆CarrotCauliflower

EggplantTomatoPepperKaleCucumberSnap BeansOnionAsparagus Snow PeasButternut

SquashSweet PotatoYam

All Other Vegetables (canned, frozen or fresh)

OatsWild Rice •Brown Rice •Quinoa •Barley ◆Millet •Farro •

Amaranth •Buckwheat •BulgurSpeltTeff •

Fava Beans ◆Soybeans ◆Pigeon Peas ◆ Mung Beans ◆Lima Beans ◆Kidney Beans ◆ Black Beans ◆French Beans ◆Lentils ◆Pinto Beans ◆

Great Northern Beans ◆

White BeansNavy Beans ◆Chickpeas ◆Adzuki Beans ◆

All Other Beans and Peas (dry or canned) or fresh ◆

Nuts ◆Seeds ◆Healthy Oils

ANIMAL PROTEINFish ◆ Poultry ◆ Eggs ◆

OTHERCoffeeDark Chocolate

FOOD CHART M

OST

HEA

LTH

Y

(WEI

GH

T LO

SS)

MO

DER

ATEL

YH

EALT

HY

GLUTEN-FREE GRAIN◆ 1 SERVING = 1 CUP PROTEIN-RICH

Reference the chart below for healthy, natural alternatives in each of the major food groups.

Only gluten-free if processed in a gluten-free facility.

MINIMALLY PROCESSED GRAINSWhite PotatoCorn (Non-GMO)

PROCESSED GRAINSWhole Grain BreadWhole Grain CrackersWhite PastaWhole Wheat and Corn TortillasCereals (No Added Sugar)

All Other Fruits

Cut along the dotted line to keep the food chart with you!

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