FuelRecipeToolkit Page1 Copyright2013KokoFitness,Inc.Allrightsreserved.

RECIPE TOOLKIT

KOKOFUEL:UsingYourMealPlanWelcometoyourKokoFuelMealPlan.NowthatyourKokoSmartrainingexerciseplanisinfullswing,usetherecipesandtipsinthisguidetohelpfollowyourMealPlanandfuelyourresults!

ReadytogetstartedonYOURpersonalKokoFuelMealPlan?Putitallintoactionwiththese5simplesteps.Step1:PrepfortheWeek.

Checkyourpantry.Ifyoudonthavethestapleslistedonyourshoppinglist,youllneedtoaddthem.

Getajumponyourplanbypreppingvegetablesandmakingmarinadesaheadoftime.Makemultiplebatchesifyourecookingforthefamily.

Stockuponmakeaheaddishes,likechiliorvegetablesauce,andfreezeforfuturemeals.

Step2:ShopSmart.

Usethesetipstoprepforyourplan!

Whenbuyingrawchicken,meatorfish,assumeyoulllose1/4oftheweightincooking.Soifyourgoalisa3oz.serving,startwith4oz.ofrawprotein.

Ifseasonalityorcostmakesfindingfruitchallenging,buyunsweetenedfrozenfruits.Thawandserve,oraddthemfrozentosmoothierecipes(simplyreplacecrushedicewithwater!)

Notallveggieburgersarecreatedequal!Tooptimizeyourproteinintake,lookforproductswithabout1415gramsofproteinperburger.SomeoptionsareMorningStarFarmsGrillersorLightLifebrands.

Readlabels!Avoidproteinpowders,breads,catsup,saladdressingsorcondimentswithaddedsugar.

Step3:CheckYourDailyPrepNotes.

Wevecutyourtimeinthekitchenbyusingleftoversinnutritiouslunchentrees.TheNOTESonyourdailyplanwillalertyoutomakeextraservingswhenneededforthefollowingday.Step4:PackUp.

Prepyoursnacksandlunchesinadvanceandbringthemwithyou.Keepingyourbodyfuelediscriticaltoyourplanssuccess!

Step5:ManagePortionSizes.

Noneedtouseafoodscaleonourplan,butyoudoneedtorightsizeportionsizestogetresults!Usethissimpleportionguidebelow:

1smallchickenbreast/3oz.cookedchicken=

deckofcards 1oz.cheeseorcookedmeatorpoultry=

matchbox 1smallfishfillet/3oz.cooked=checkbook 1cupoffruitorvegetables=tennisball 1/2cupfruitorvegetables=billiardball

SeeyourpersonalKokoFuelmealplanforspecificmenusandportionsizes

FuelRecipeToolkit Page2 Copyright2013KokoFitness,Inc.Allrightsreserved.

RECIPE TOOLKIT

MEALPLANRECIPESSPICEBLENDS&MARINADES

Usetheseflavorfulseasoningstoampupyourmealswithoutsugar,sodiumorfat!MediterraneanHerbBlend1tsp.basil1/2tsp.marjoram1/2tsp.thymeSaltandpepperMixandrubonpoultryormeat,orsprinkleonsalads.Makes3servings.Storeleftoversinasealedplasticbag.LemonSeasoning1Tbsp.gratedorganiclemonrindJuiceof1lemon1clovegarlic,minced2Tbsp.freshparsley,finelychoppedMixanduseasarubonpoultryorfish,ortoflavorbeandishes.Makes4servings.Storeleftoversinasealedcontainerintherefrigerator.AsianMarinade1/4cuplowsodiumtamarisoysauce1Tbsp.orangejuice1clovegarlic,mincedorjarredmincedgarlic1tsp.choppedgingerrootorjarredmincedgingerMixanduseasamarinadeforpoultry,seafood,meatortofu.Makes3servings.Storeleftoversinanairtightcontainerintherefrigerator.(Note:neverreusemarinadesoncetheyhavecomeintocontactwithmeatorseafood!)AsianStirFrySauceMix1servingAsianMarinadewith1/4cuplowsodiumvegetablebroth.Whiskin1Tablespooncornstarch.Addtostirfries,cookinguntilsaucehasthickenedGreekMarinadeJuiceof1lemon1clovegarlic,minced1tsp.choppeddriedmintOR1Tbsp.freshchoppedmint1tsp.choppeddriedparsleyOR1Tbsp.freshchoppedparsleySaltandpepper,totaste

Mixandusetomarinadepoultryorseafood,orasalightdressingforsalads.Makes4servings.Storeleftoversinanairtightcontainerintherefrigerator.(Note:Neverreusemarinadesoncetheyhavecomeintocontactwithmeatorseafood!)DijonLimeMarinade1/4cupfreshlimejuice1Tbsp.oliveoil2tsp.Dijonmustard1tsp.freshginger,grated1clovegarlic,crushedBlackandcayennepeppertotasteCombineallingredients.Useasamarinadeforpoultryorseafood.Makes4servingsStoreleftoversinanairtightcontainerintherefrigerator.(Note:Neverreusemarinadesoncetheyhavecomeintocontactwithmeatorseafood!)SAUCES

Usethesesaucestoaddzingtopastaandgraindishes.ItalianVegetableSauce1choppedtomato1/4cupchoppedonion1/4cupchoppedcelery1gratedsmallcarrot1clovegarlic,minced1/4tsp.basil1/4tsp.oreganoBlendandcookovermediumheatuntilveggiesaretender.Makes1serving.VeggieSalsa1choppedtomato1/4cupchoppedonion2Tbsp.choppedfreshcilantro,or2tsp.driedcilantro1smallglovegarlic,minced1/4cupchoppedbellpepperHotsauce,totasteBlendandserve.Makes1serving.

FuelRecipeToolkit Page3 Copyright2013KokoFitness,Inc.Allrightsreserved.

RECIPE TOOLKIT

ENTREES:

Manyoftheseentreescanbeservedfordinnerandthenreheatedforlunch.ChecktheNotessectionofyourmealplantoensureyoupreparetheamountneeded!TurkeyMeatballsIngredients:1lb.93%leangroundturkey1tsp.driedbasil1tsp.driedoregano1/4tsp.crackedpepper1/4tsp.driedthyme1/4cuptomatosauce,crushedtomatoesor2Tbsp.waterforextramoisture(optional)Directions:1.Preheatovento3752.Combineallingredientsinamediumsizebowlandmixwell.3.Shapeinto12balls(eachballwillbeabout1ounceofcookedmeat).4.Bakefor30minutes,oruntilinternaltemperaturereaches165onameatthermometer.Makes12meatballs.TurkeyChiliIngredients:1largeonion,diced1lb.93%leangroundturkey2greenbellpeppers,diced11/2cupchoppedcarrots8oz.(1package)slicedmushrooms1,28oz.canlowsodiumcrushedtomatoes2,15oz.cansdarkredkidneybeans4oz.crushedpineappleinjuice2Tbsp.chilipowder1tsp.cuminDirections1.InaDutchoven,sautonionsusingnonstickcookingspray,thenaddturkeyandsautuntiljustbrowned2.Addtheremainingingredientsandsimmerforanhour.Makes6servings.

VeggieSoupIngredients:11/4cupslowsodiumvegetablebroth1cupgreenbeanscutin1/2inchpieces1/2cupdicedcarrots1/2cupdicedcelery1clovegarlic,minced1/4tsp.driedrosemary1/4tsp.driedmarjoramBlackpepper,totasteDirections1.Cookvegetablesandgarlicinbrothuntiltender(about2025minutes).2.Stirinherbsandserve.(Options:spiceupyoursoupwithashotofhotsauceoradashorlowsodiumTamari!)Makes1serving.FishBakedinaFoilPacketIfusingfrozenfish,thawaccordingtopackagedirections.Preheatovento400.Cutapieceofaluminumfoilthatisapproximatelythreetimeslargerthanyourfishfillet.Placefishinthecenterofthefoilandtopwithsauceasdirected.Wrapfoilaroundfishandsealbytightlyfoldingoverfoil.Bakeapproximately20minutesfora1inchfillet,oruntilfishisopaqueandflakeswithafork.BakedLemonorGreekChickenBreastUsingthedesignatedmarinade(LemonorGreek),coverthreeboneless,skinlesschickenbreasts,tossingtocoatallsides.Letsitwhileyoupreheatovento350.Coatashallowbakingpanwithnonstickcookingsprayandplacechickenbreastsinasinglelayer.Add1/4cupofwaterorbrothtobottomofpantohelppreventthebreastsfromdryingout.Coverwithfoilandroastfor20to30minutesoruntilcompletelycooked(atleast165onameatthermometer).Checkat20minutestoavoidovercooking.BakedSweetPotatoDirections:Heatovento400.Piercesweetpotatoseveraltimeswithafork.Placethesweetpotatoesonarimmedbakingsheetlinedwithfoil.Bakeuntiltender,about45minutes.Seasonwithsaltandpepper.

FuelRecipeToolkit Page4 Copyright2013KokoFitness,Inc.Allrightsreserved.

RECIPE TOOLKIT

GuidetoSubstitutionsQ:Help!Imavegetarian!WhatcanIeat?A:Noproblem!Usethesubstitutionguidebelowtoalteryourplanrecipes.RecommendedVegetarianRecipeSubstitutions:Refertospecificproductspackagedirectionsforcookingtimes.

ForTurkeyChiliorMeatballs:substituteMorningStarFarmsMealStarterGrillerCrumbles,orBocaGroundCrumblesinplaceofturkey

For1slicedeliturkey:try1/2cupcookedbeans,1VeggiePatchVeggieDogor1hardboiledegg For2beefcubes:substitute1veggieburger(seelistbelow)or2oz.seitan Forchickenbreast:substituteGardeinChicknScaloppini(1pieceper2oz.chicken)orQuornChiknTender(1tender

perounceofchicken) Forshrimporfish:substitutetofucubes(1/2cuptofuperounceorseafood)

Wantmoreflexibility?1oz.ofchicken,turkey,fishorcheeseisequivalentto:

12cupcookedbeans,peasorlentils 4oz.tofu 1eggor2eggwhites 12cupedamame 14cuptempeh 1oz.seitan 1/2GardeinChicknScaloppini 1QuornChiknTenderorQuornChiknCutlet 2/3VeggiePatchChickenCutlet

1MorningStarFarmsBreakfastPatty 2linksMorningStarFarmsSausageLinks 1/2oneLightLifeVeggieBurgeror1/2aVeggie

PatchUltimateMeatlessBurgeror1/2aMorningStarFarmsGrillersBurger

2/3MorningStarFarmsGardenVeggiePattie 3VeggiePatchMeatlessMeatballs 1VeggiePatchVeggieDog

Note:Notallveggieburgersarecreatedequal!Lookforbrandslikethosewevelistedthatcontainapprox.14gramsofproteinperburger!Q.WhatdoIdoifIdontlikeoneofthemeals?A.Eachdaysmealsarebalancedtothesamemacronutrientprofile,soifyoudontliketodayslunch,youcanrepeatonefromapreviousday,oruseonefromlaterintheweek.Q.Idontlikeseafood.WhatcanIreplaceitwith?A.Youcanreplacefishfilletswithturkeytenderloins.Useameatthermometertoensureyourturkeyisfullycookeditshouldreach170atitsthickestpoint.Youcanreplaceshrimpwithdiced,precookedchickenortofucubes(usecuptofuperounceofshrimp).Q.Icanthavedairy.HowdoIusemyplan?A.Replacedairyitemsasfollows:

1cupnonfatmilk=1cuplowfatsoymilkor1cupSoDeliciousAlmondPlusAlmondMilk(AlmondPluscontainsfivetimesmoreproteinthanotheralmondmilkstooptimizeyourprogramsnutrientbalance)

1,6oz.GreekYogurt=1,6oz.SoDeliciousAlmondGreekYogurtor16ozStonyfieldOSoyYogurt 1oz.ofshreddedcheese=1oz.soycheese

Q.Doescoffeeorjuicecountaspartofmydailywaterintake?A.Whilethesecontainwater,thebestchoicesforhydrationarewater,orunsweetenedherbaltea.Inaddition,juicesgenerallycontainhighconcentrationsofcalories.Q.Arefrozenfruitsandveggiesokaytouse?A.Whenfruitisoutofseasonorcostly,unsweetenedfrozenfruitsareagreatalternative.Justthawandserve.Ifusinginsmoothies,theresnoneedtothawsimplyreplacethecrushedicewithwater.Frozenvegetablescanbeusedforcookedvegetabledishesaslongastheydontcontainsaucesorotheraddedflavorings.