YOUR PHYSIQUE 57 MEAL PLAN

Your meal plan is made to include three meals and three snacks throughout the day. Listed below are the options you may choose from for breakfast, lunch, dinner, and

snacks. Try not to skip meals throughout the day and stick to the options listed below! Each option was designed speci�cally to ensure you are getting enough

carbohydrates and protein throughout the day. Along side your Physique 57 workout plan this meal guide will lead you to healthy weight loss!

WEEK 1:BREAKFAST OPTIONS

Meal Option #1:1 serving of cold or hot whole grain cereal (such as Cheerios, Kashi Go Lean, Ezekiel, Uncle Sam Flaxseed) (Cereal should contain no more than 6g added sugar)1 cup of low-fat milk (if lactose intolerant may substitute for alternative)1 cup of berries of your choice (blueberries, strawberries, red raspberries)1 hardboiled egg

Meal Option #2:1 container non-fat greek yogurt (best option Oikos Triple Zero)¼ cup non-fat granola (with no more than 5g added sugar) or 1oz your choice of nuts1 banana

Meal Option #3:2 Slices of whole wheat bread2 eggs 2 oz low or reduced fat cheeseAdd any of the following: spinach, peppers, onions, and tomatoes

Follow this meal plan along with your

workouts to lose10lbs in 10 weeks!

Meal Option #4:2 slices of whole grain toast or 1 whole wheat wrap (such as Mission or Tumaros)1 cup strawberries or ½ banana1 tablespoon natural peanut butter*May sprinkle hemp hearts of ground flax seeds

Meal Option #5:2 slices of whole grain toast¼ avocado 1 egg1 cup of berries

Meal Option #6:1 whole grain waffle1 egg (or 3 egg whites) with 2 oz low or reduced fat cheeseAdd any of the following you would like: spinach, peppers, onions, tomatoes½ cup of fruit

Meal Option #7:1 small banana sliced 1 cup 1% cottage cheese1 slice whole wheat toast1 tablespoon natural peanut butter

LUNCH OPTIONS

Meal Option #1:2 slices whole wheat bread3 oz lean deli meat (turkey or chicken, and reduced or no salt added)Add any of the following to your sandwich: lettuce, tomato, peppers, onions, pickles, celery, carrots1 slice low or reduced fat cheese1 orange

Meal Option #2:3 oz chicken breast (skinless and boneless)2 cups of mixed greensAdd any of the following: tomatoes, peppers, onions, celery, carrots1 oz low or reduced fat cheese2 tablespoons low fat or fat free salad dressing (Oil, Vinegar, Balsamic are best options. If you like creamy salad dressings opt for lower fat yogurt based alternatives such as Boat House and Opa)1 serving whole wheat crackers (such as Nabisco Wheat Thins)

Meal Option #3:2 slices whole wheat bread1 tablespoon natural peanut butter and 1 tablespoon jelly1 cup of raw baby carrots

Meal Option #4:2 whole grain rice cakes1 tablespoon peanut butter1 tablespoon jelly½ cup baby carrots½ cup low fat yogurt½ cup strawberries

Meal Option #5:3 oz tuna (with 1 tablespoon light/vegetable based mayo or instead use a slice of avocado to bind tuna)2 cups of mixed greensAdd any of the following: lettuce, tomatoes, peppers, onions, pickles, celery, carrots1 oz low fat or reduced fat cheese2 tablespoons low fat or fat free dressing1 cup of berries1 serving whole wheat crackers

Meal Option #6:1 whole wheat low calorie wrap3 oz lean deli meat (such as turkey or chicken and preferably reduced/no salt added versions)Add any of the following: lettuce, tomatoes, peppers, onions, celery, carrots1 apple3 cups of air popped popcorn (with only added spices, such as salt or pepper)

Meal Option #7:1 Quest or Kind Bar-Nuts and Spices line 1 low-fat Greek yogurt1 cup berries

DINNER OPTIONS*When making dinners you may marinade proteins in any spices you want! Use 1 teaspoon of oil for

marinade and use balsamic, garlic, vinegar, and lime/lemon juices as desired.

Meal Option #1: Grilled Chicken and Pasta½ cup whole wheat pasta½ cup of marinara sauce3 oz of grilled chicken breast½ cup cooked/steamed vegetable without salt

Meal Option #2: Turkey and Rice½ cup of brown rice3 oz lean ground turkey sautéed in ½ tablespoon with any of the following: onions, carrots, mushrooms, celery, spinach, kale

Meal Option #3: Chicken Stir Fry½ cup brown rice3 oz sliced chicken breast, ¼ cup onions, ¼ cup peppers, ¼ cup green snap peas all sautéed in 2 teaspoons sesame oil and garlic2 tablespoons low sodium soy sauce

Meal Option #4: Shrimp Pasta½ cup whole wheat pasta4 oz shrimp sautéed with garlic and 1 teaspoon olive oil*Add to sauté pan ½ cup sliced grape tomatoes and ½ cup chopped artichoke heartsAdd any of the following to the pan: onion, pepper, spinach, kale

Meal Option #5: Chicken and Veggies½ cup brown rice3 oz chicken breast¼ cup red peppers, ¼ cup sliced onion, ½ cup kale all sautéed in 1 teaspoon olive oil with garlic and any additional spices you prefer (such as cumin) *may add additional onion, pepper, kale

Meal Option #6: Pasta Bolognese½ cup whole wheat pasta 1 cup low sodium tomato sauce3 oz ground beef (mix with sauce for a Bolognese) 1 cup of broccoli

Meal Option #7: Grilled Salmon Salad3 oz grilled salmon filet6 spears grilled asparagus2 cups of mixed greens with 2 tablespoons low fat or fat free dressingAdd any of the following to your salad: tomatoes, peppers, onions, cucumbers, carrots½ cup Farro

SNACK OPTIONS:1. 1 hard boiled egg2. ½ cup low-fat cottage cheese with ¼ cup diced cantaloupe3. 3 cups air-popped popcorn (without butter)4. 1 container non-fat Greek yogurt5. 3 oz baby carrots with 2 tablespoons hummus6. 1 wedge laughing cow cheese with 5 crackers7. 1 rice cake with 1 tablespoon almond butter8. 1 low fat string cheese with a small apple9. ½ whole wheat English mu�n with 1 tablespoon light butter (such as smart balance)10. 1 serving of your choice of fruit11. 2 scrambled egg whites on ½ slice whole wheat toast12. 2 cups air-popped popcorn with 1 tablespoon nutrition yeast13. ⅓ cup boiled shelled edamame14. 2 oz canned white tuna with 1 teaspoon chopped red onion, and 2 chopped celery sticks withyour choice spices15. 8 large shrimp with 2 tablespoons classic cocktail sauce16. 2 cup raw kale, tossed with 1 teaspoon olive oil and baked at 400 degrees until crisp17. ½ English mu�n with 2 tablespoons cottage cheese and 3 slices cucumber18. 2 slices smoked turkey rolled up and dipped in 2 teaspoons mustard19. 1/3 cup chickpeas tossed with 1 tablespoon scallions, 1 lemon juice squeeze, and ¼ cup dicedtomatoes20. 1 small corn cob brushed with 1 teaspoon olive oil and grilled21. ⅓ cup black beans with 1 tablespoon salsa and 1 tablespoon nonfat greek yogurt22. ½ of an apple sliced with ½ tablespoon natural peanut butter23. 1 medium celery stalk with 1 tablespoon peanut butter24. ½ cup nonfat cottage cheese with ¼ cup chopped mango and pineapple25. 1 brown rice cake with 2 teaspoons almond butter26. ¼ cup cinnamon roasted chickpeas27. 1 oz of >70% cocoa dark chocolate

SKIP SNACK OPTIONS:*You may choose to omit one snack during the day and make one snack a larger snack and

choose from the following options:1. 1 oz mixed nuts (without salt)2. Protein bar (look for one that has 7 grams of sugar or less such as Kind Bar Nuts and Spices Line or Quest bars)3. 1 serving multigrain baked tortilla chops with ½ cup salsa4. Simple fruit smoothie: 1 cup frozen blueberries, ¾ cup non-fat milk, ½ cup low fat Greek yogurt)5. 2 oz tuna packed in water with 13 rice thin crackers6. 1 cup Kashi Go Lean cereal with 1 cup unsweetened almond milk7. 2 oz sliced turkey with 1 tablespoon mustard on 1 toasted whole grain English Muffin8. ½ cup mandarin oranges (packaged in its own juices or water) with 1 oz your choice of nuts9. ¼ cup Blue Diamond Cocoa Roasted almonds10. 1 tablespoon natural almond butter with 6 Quaker Popped Chocolate Rice Cakes11. 14 pieces of Somersaults Dutch Chocolate Crunchy Nuggets

GENERAL GUIDELINES TO FOLLOW:1. Make sure to drink water! Females should aim to have at least 8 cups of water a day! Drink a glass of water before you eat and drink during your meals. You may be thirsty, not hungry.

For every 1lb of sweat lost during your Physique 57 workout you should consume 16 oz of water.

2. While on this meal plan try to stay away from sugary beverages! You have limited calories so want to ensure the calories you are consuming are coming from this meal plan and not “empty” calories (or foods that aren’t giving you the nutrients your body needs). Choose calorie-free drinks like co�ee or tea.

*Make sure you are not adding extra sugar and milk into co�ee and teas!*Juices are not allowed on this meal plan! Even without any added sugar, they are superconcentrated forms of juice without the bene�t of �ber!

3. Use caution with condiments! Ketchup, soy, and other sauces are sometimes packed with sugar! Don’t let your condiments count towards your calories and choose condiments that are typically low or zero calories such as hot sauce, mustard, balsamic, and vinegar.

4. Alcohol contains calories! Our body processes alcohol as a carbohydrate, drinking alcohol and following this meal plan may deter results.

5. If you are still hungry after a meal or snack, drink a glass of water and wait for a little. If you are still hungry go back for vegetables (excluded are potatoes, peas, and corn)!