Vince delmonte 6000

7/29/2019 Vince delmonte 6000

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www.VinceDelMonteFitness.com MASSBuilderProgramHealthyMass6000 www.empowerednutrition.co

PersonalizedNutritionProgramspoweredbyEmpoweredNutritionSystemswww.empowerednutritionsystems.com

No Nonsense Muscle Building Meal PlanDear Muscle-Building Friend

Congratulations on the start of a new beginning through nutrition with your No Nonsense Muscle Building NutritioProgram. Your program is designed to permanently change the way you think about food while guiding youtowards a leaner and more muscular physique. You will improve visually be gaining increased muscle mass, les

body fat and increased performance in every aspect of your life. Not to mention improved health and overallfitness.

Remember that these are general, not personally customized, meal plans based on a generic schedule. Makesure you are following the correct meal plan by using the Meal Calculator found at:http://www.vincedelmontefitness.com/vince_calc.html

You will have four options to choose from:1. Maintenance2. Cutting (Fat Loss)3. Progressive Weight Gain4. Advanced Weight Gain

The first two goals should be self-explanatory. Progressive Weight Gain is ideal for those who find they gain fataround their lower abdomen easily when they attempt to bulk up. This formula is also ideal for those who wish tokeep their body fat low throughout the year.

The Advanced Weight Gain is for the extreme ecto-morph who can eat whatever he wants and never get fat. Thformula is also good for those who don't care about fat gains and simply want pure size.

The maintenance, progressive weight gain and advanced weight gain plans are all based on 35% Protein, 45%Carbohydrates and 25% fat.

The cutting meal plan is based on 40% Protein, 30% Carbohydrates and 30% fat.

You will also notice that the meal plans factor in a Pre-Workout drink and a Post-Workout drink to the total daily

calories. It is advised to add a During-Workout drink as well if you need another easy source of calories, but notethat the calories from this shake are NOT included in the meal plans attached.

Here are a few standard requirements for each meal plan:1. Your first meal should occur within 15-45 minutes of waking up time.2. All meals should be spaced out 3-4 hours apart. It does not matter if your last meal is at the wee

hours in the morning.3. Make sure you are taking a high quality multi-vitamin twice a day as well as your fish oils, creatin

and any other supplement you are on each day. I have suggested some optional supplementsyou can use at different times of the day.

Included with your Muscle Building Success Kit is membership to the private forum found atwww.fitnessgenerator.com/getbuffed, an exclusive area for individuals who have started or complete their to

journey. I would also like to hear about your success so don't forget to take your Before pictures and send me

your After pictures upon completion with a little testimonial!

I will feature you on this section of my website: http://www.vincedelmontefitness.com/success.html

If you have any problems, contact us at [email protected]

I look forward to hearing from you.

Your friend and coach,

Vince DelMonteAuthor: No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain


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Item

Portions3cupsMilk,lowfat(1%)70gramsProteinpowder

4cupsCereal,cold1cupGrapes2tspOlive,Flax,HemporSalmonOils2tbspAlmonds,slivered

91gP117gC

24gFCalories:1048

Enjoyyourpreferred,non-sugarycerealwithmilkandfruit.Mixinginaniceflavouredproteinpowder

makesthisbreakfast'positivelydecadent',inthewordsofoneclientwhotriedit.***OPTIONAL/OPTIMALSUPPLEMENTS***DigestiveEnzymes,Omega3caps,MultiVit/Mineral,1gramVitC,400i.u.VitE.

Item

Portions70gramsProteinpowder2cupsMilk,lowfat(1%)2cupsPeaches,canned2cupsOatmeal21/3tspOlive,Flax,HemporSalmonOils

84gP108gC21gFCalories:957

PRE-ProteinShake+EnergySustainingGrowthCarbsPutallingredientsinablenderovericeandblendtodesiredconsistency.Enjoy!

ItemPortions

84gramsProteinpowder2cupsFruitjuice6Ricecakes

84gP108gC0gF

Calories:768

POST-ProteinShakePutallingredientsinblenderovericeandblend.Werecommendusingahighglycemicjuicelikegrapejuiceformaxrecuperation.Enjoyricecakesontheside.***OPTIONAL/OPTIMALSUPPLEMENTS***1gramVitC,Creatine&BCAA's

Item

Portions161/2ozChickenbreast,delistyle2cupsMushrooms2cupsCelery1Pepper(bellorcubanelle)4cupsLettuce,romaine1Orange4sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils

2ozCheddarcheese,light/lowfat


DeliChickenwithaTossedSalad.Youcaneasilymakeatastysaladdressingwithoil,vinegar,andseasoningsofyourchoice.Enjoythefruitfordessert.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item

Portions9ozChickenbreast,skinless2cupsYogurt,plain,lowfat3cupsCabbage2cupsMushrooms1cupSalsa12/3cupsRice22/3tspOlive,Flax,HemporSalmonOils


ChickenMexicaliSaladInamediumpanaddoil,dicedchicken,mushroomsandsalsaandcook3to5min.Add1tbspvinegar,1/8tsphotpeppersaucetochickenmixture,heatingthroughout.Removefromheatandstirinyogurtandrawcabbage.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB,MultiVit/Mineral

Item

Portions5ozCheese,lowornonfat35gramsProteinpowder2cupsMilk,lowfat(1%)

2Apples1cupApplesauce3tbspRaisins2tbspAlmonds,slivered15Walnuts

84gP108gC21gF

Calories:957

Cheddar-AppleGaletteInovenreadypan,addwater,cinnamon,andapples.Bringtoboil,thencoverandletsimmeruntilapples

aretender.Formappleslicesintocircleandsprinklewithnutsandcheese.Cookinovenfor3-5minutes.Servehotandenjoy!

**Remembertodrinkbetween3-4litresofwaterperday.**

11:00amSnack 8:00pmSnack 6:00amBreakfast 1:00pmMidMeal 9:00amSnack 5:00pmDinner

Workout:WeightResistanceat9:30am


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Item

Portions4Eggwhites4Eggs,whole

4ozMozzarellacheese,light/lowfat3cupsMilk,lowfat(1%)11/3cupsFruitcocktail3sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils

91gP117gC

24gFCalories:1048

Arefreshingbreakfast.***OPTIONAL/OPTIMALSUPPLEMENTS***DigestiveEnzymes,Omega3

caps,MultiVit/Mineral,1gramVitC,400i.u.VitE.

Item

Portions1/2cupCottagecheese,light/lowfat70gramsProteinpowder2cupsGrapes4tbspBarley12/5ozSunflowerseeds


CottageCheese,Grapes&SunflowerSeedsMixthemtogetheroreatthemseparately.Eitherway,you'reonyourwaytoahealthylifestyle!

Item

Portions161/2ozChickenbreast,delistyle2cupsMilk,lowfat(1%)1cupOnions2cupsZucchini2Peppers(bellorcubanelle)2Tomatoes3sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils


DeliChickenandVegetablesRoughlychopthevegetablesandmixwitholiveoil,adashofbalsamicvinegarandsalt,pepperandthyme.Sauteorgrillvegetablesuntildone,thenslicechickenandenjoyontop.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item

Portions56gramsProteinpowder2cupsYogurt,plain,lowfat2tbspBarley

3tbspAlmonds,slivered11/3tspOlive,Flax,HemporSalmonOils2Tangerines

84gP108gC21gF

Calories:957

ProteinShakePutallingredientsinblenderovericeandblend.Addwatertocreatedesiredconsistency.Enjoy!

Item

Portions12ozWhitefish4ozHardcheeses,light/lowfat2cupsBakedbeans12/3cupsRice8Macadamianuts


MacadamiaBakedWhitefishGratecheeseandchopnuts.Mixtheseingredientswithalittleflourorbreadcrumbsalongwithsomesaltandpepper.Coatwhitefishinmixtureandbakeat350forabout20minutes.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB,MultiVit/Mineral

Item

Portions63gramsProteinpowder

3cupsMilk,lowfat(1%)3cupsRaspberries3tbspBarley21/3tspOlive,Flax,HemporSalmonOils

84gP

108gC21gFCalories:957

ProteinShakewithFruit

Putallingredientsinablenderovericeandblend,addingwatertocreatedesiredconsistency.Ifablenderisnotavailable,setasidethefruitandshakeuptheremainingingredientsinaclosedcontainertomixitalltogether,theneatthefruitontheside.Enjoy!


11:00amMidMeal 8:00pmSnack 7:00amBreakfast 2:00pmSnack 9:00amSnack 5:00pmDinner

REST


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Item

Portions8Eggwhites4ozCheese,lowornonfat

3cupsMilk,lowfat(1%)1cupMushrooms1cupOnions31/2cupsSpinach1Pepper(bellorcubanelle)3sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils2Eggs,whole

91gP117gC

24gFCalories:1048

FlorentineOmeletSautvegetablestilsoftinoliveoil,addeggs,

seasonandcooktilset.Enjoy!***OPTIONAL/OPTIMALSUPPLEMENTS***DigestiveEnzymes,Omega3caps,MultiVit/Mineral,1gramVitC,400i.u.VitE.

Item

Portions ItemPortions63gramsProteinpowder3cupsMilk,lowfat(1%)3cupsStrawberries2cupsOatmeal21/3tspOlive,Flax,HemporSalmonOils



ItemPortions ItemPortions


84gP108gC0gF

Calories:768


Item

Portions ItemPortions101/2ozChickenbreast,delistyle4ozCheese,lowornonfat2cupsMilk,lowfat(1%)1cupKidneybeans

2cupsMushrooms4Tomatoes,sundried2Peppers(bellorcubanelle)1cupLettuce,romaine2Tomatoes1sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils

91gP117gC24gFCalories:

1048

DeliSaladwithCheeseMakeasimplesalad.Adddelimeatsandtopwithcheese.Addbalsamicvinegartooliveoiltomakedressing,mixinmincedgarlictospiceitupand

enjoy!*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item

Portions ItemPortions8ozBeef,leancuts3ozCheese,lowornonfat2cupsMilk,lowfat(1%)1/2cupOnions2Peppers(bellorcubanelle)1cupSalsa

2Tomatoes1Apple2wholePita9Almonds,whole12/3tspOlive,Flax,HemporSalmonOils


SteakWrapCutbeefinto1inchstrips.Inapanheatoil.Addbeeftooilalongwithdesiredseasoningsandpanfryuntilcooked.Youcanpanfryvegetablesorhavethemraw.Mixallingredientsintopitaortortillaandserve.*Optional/OptimalSupplement:DigestiveEnzymes,

Omega3caps,VitaminB,MultiVit/Mineral

Item

Portions ItemPortions56gramsProteinpowder6Pickles3ozPretzels21Walnuts4ozCheddarcheese,light/lowfat


Asimplecrunchysnacktomunchonwhenyouhaveasparemomentcanmakeallthedifferenceduringyourday.Besuretoaddwatertotheproteinpowderbeforedrinking.




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Item

Portions70gramsProteinpowder3cupsMilk,lowfat(1%)

3cupsCereal,cold2cupsBlueberries8tbspAlmonds,slivered

91gP117gC

24gFCalories:1048

Aclassiccerealbreakfastwithnutsandfruitaddedforcrunchandflavor.Enjoy!

***OPTIONAL/OPTIMALSUPPLEMENTS***DigestiveEnzymes,Omega3caps,MultiVit/Mineral,1gramVitC,400i.u.VitE.

Item

Portions ItemPortions12ozTurkeybreast,delistyle4ozCheese,lowornonfat11/2cupsBeans,black1/2cupOnions2cupsSalsa2Tomatoes21/3tspOlive,Flax,HemporSalmonOils


BlackBeanSalsaMixblackbeans,dicedtomato,choppedonion,oliveoil,limejuice,andcilantroinabowl.Seedjalapenopeppersandchopfinelyandaddtomixture.

Item

PortionsItemPortions

4cupsBeefandvegetablesoup4Crackers3ozPretzels2/3tspOlive,Flax,HemporSalmonOils4ozCheddarcheese,light/lowfat21gramsProteinpowder


Soupwithcrumbledcrackersandcheeseontopandashakeontheside.Enjoy!*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item

Portions ItemPortions70gramsProteinpowder1cupYogurt,plain,lowfat31/2tbspBarley1Banana7tspPeanutbutter,natural



Item

Portions ItemPortions13ozChickenbreast,skinless1cupSalsa2cupsCarrots1cupCorn,canned11/4cupsPasta22/3tspOlive,Flax,HemporSalmonOils


ChickenwithVegetablesGrillorbakethechicken(ifbaking,dosoat350degreesforabout20minutes,oruntilthere'snopinkleftinsidethechickenbreast).Toboosttheflavour,addadashoflow-fat,low-sugarbarbecuesauce,orcoatwithsomecrushedfreshherbs,saltandpepper.Steamthevegetablesandenjoyonthesidewihtpastaandsalsa.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB,MultiVit/Mineral

Item

Portions ItemPortions63gramsProteinpowder

3cupsMilk,lowfat(1%)2cupsStrawberries21/3cupsOatmeal7tbspAlmonds,slivered

84gP



Blendallingredients,exceptnutstogetherandaddicecubesuntildesiredconsistencyisreached.Blendernotavailable?Mixproteinpowderwithcoldwaterandhaveremainingingredientsontheside.Eatnutsseparately.



REST


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Item

Portions49gramsProteinpowder3cupsYogurt,plain,lowfat

2cupsPineapple11/2cupsBrancereal,allvarieties22/3tspOlive,Flax,HemporSalmonOils

91gP117gC

24gFCalories:1048

Chopthefruitandmixwiththeremainingingredients.Enjoy!***OPTIONAL/OPTIMALSUPPLEMENTS***

DigestiveEnzymes,Omega3caps,MultiVit/Mineral,1gramVitC,400i.u.VitE.

Item

Portions ItemPortions56gramsProteinpowder2cupsYogurt,plain,lowfat1cupBlueberries2cupsOatmeal21/3tspOlive,Flax,HemporSalmonOils




84gramsProteinpowder

2cupsFruitjuice6Ricecakes

84gP


POST-ProteinShake

Putallingredientsinblenderovericeandblend.Werecommendusingahighglycemicjuicelikegrapejuiceformaxrecuperation.Enjoyricecakesontheside.***OPTIONAL/OPTIMALSUPPLEMENTS***1gramVitC,Creatine&BCAA's

Item

Portions ItemPortions13ozChickenbreast,skinless11/4cupsCelery11/2cupsChickpeas1cupKidneybeans1cupSalsa4cupsLettuce,romaine22/3tspOlive,Flax,HemporSalmonOils


ChickenSaladMexicanaCookchicken,celery,1/8tspchilipowder,1cloveofgarlicmincedand1/8tspWorcestershiresauce.Cookuntilchickenisbrown,thenaddchickpeas,kidneybeansandsalsa.Simmerfor5-10minutesandplate.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item

Portions ItemPortions13ozBeef,leancuts4cupsCauliflower22/3cupsRice8tbspAlmonds,slivered11/3cupsFruitjuice


SteakandRiceSeasonsteakasdesiredandgrilltoyourpreference.Cookrice,addingseasoningandchoppednuts.Enjoyacoldjuicewithdinner.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB,MultiVit/Mineral

Item

Portions ItemPortions4ozCheese,lowornonfat21gramsProteinpowder21/2cupsYogurt,plain,lowfat2cupsRaspberries2cupsStrawberries

11/2cupsBrancereal,allvarieties42Peanuts


Yogurt,Cheese,Berries,BranandPeanutsDicethecheeseandthroweverythingintoabowl.Everyscoopwillbeagreatsurprise!





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Item

Portions4ozCheese,lowornonfat42gramsProteinpowder

3cupsMilk,lowfat(1%)2cupsCereal,cold2cupsStrawberries2tbspBarley22/3tspOlive,Flax,HemporSalmonOils

91gP117gC

24gFCalories:1048

Yourfavoritecerealmixedwithfruit.Enjoythecheeseontheside.***OPTIONAL/OPTIMAL

SUPPLEMENTS***DigestiveEnzymes,Omega3caps,MultiVit/Mineral,1gramVitC,400i.u.VitE.

Item

Portions ItemPortions70gramsProteinpowder2cupsMilk,lowfat(1%)1cupBlueberries21/2tbspBarley1cupOatmeal21/3tspOlive,Flax,HemporSalmonOils





84gP108gC0gF

Calories:768


Item

Portions ItemPortions11ozBeef,leancuts2cupsMilk,lowfat(1%)1Orange1cupFruitjuice3sliceWholegrainbread12Almonds,whole4tspMayonnaise


RoastBeefSandwichUseleftoverroastbeeforpurchaseleanslicedbeeffromthedelicounter.Addasliceofonionandaleafoflettuceforflavor.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item

Portions ItemPortions15ozHaddock3cupsMilk,lowfat(1%)12spearsAsparagus11/2cupsBeans,greenoryellow2/3cupApplesauce2cupsRice22/3tspOlive,Flax,HemporSalmonOils


Pan-FriedHaddockPanfrythehaddockandvegetablesinolive-oil.Addseasoningtotaste.Enjoytheapplesauceontheside.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB,MultiVit/Mineral

Item

Portions ItemPortions

42gramsProteinpowder3cupsYogurt,plain,lowfat2/3cupApplesauce2Oranges11/3tspOlive,Flax,HemporSalmonOils18Peanuts


Aquicksnacktokeepyougoing!Mixitallupandenjoythisoneanytimeoftheday.





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Item

Portions3cupsMilk,lowfat(1%)4ozCheese,lowornonfat

1Orange42gramsProteinpowder4sliceWholegrainbread22/3tspButter

91gP117gC

24gFCalories:1048

Simpleandhealthful,thisbreakfastwillgiveyouaneededenergyboost!***OPTIONAL/OPTIMAL


Item

Portions ItemPortions4ozCheese,lowornonfat14gramsProteinpowder3cupsYogurt,plain,lowfat2cupsApplesauce7tbspAlmonds,slivered


Gratethecheeseandmixwiththerestoftheingredientsforaquicksnackthat'seasytopopintoacontainerandtakealongtoworkorelsewhere.


9ozChickenbreast,skinless2ozMozzarellacheese,light/lowfat2cupsMilk,lowfat(1%)2cupsMushrooms1cupOnions1cupLettuce,romaine4Tomatoes1cupGrapes2wholePita12/3tspOlive,Flax,HemporSalmonOils3tspMayonnaise


ChickenandGreekSaladGrillorbroilchickenseasonasdesired.Tosssaladinwithoilandvinegarandifdesiredadd1cloveofmincedgarlic.Cubechickenbreastandaddtosalad.Topwithlowfatorfetacheese.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item


2cupsMilk,lowfat(1%)2cupsRaspberries1cupStrawberries2tbspBarley1cupOatmeal21/3tspOlive,Flax,HemporSalmonOils

84gP




Item

Portions ItemPortions13ozTurkeybreast,skinless2cupsChickpeas1cupMushrooms1/4cupOnions1headLettuce,iceberg3cupsCherrytomatoes

1wholePita8tbspAlmonds,slivered


TurkeyandSaladGrilledorroastturkeyisgreatwiththismeal.Throwallthevegetablesintoalargebowlandsprinklesliveredalmondsontop.Enjoy!*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB,MultiVit/Mineral

Item

Portions ItemPortions63gramsProteinpowder3cupsMilk,lowfat(1%)1cupPeaches,canned31/2tbspBarley21/3tspOlive,Flax,HemporSalmonOils


ProteinShakePutallingredientsinablenderovericeandblend,addingwatertocreatedesiredconsistency.Ifablenderisnotavailable,setasidethefruitandshakeuptheremainingingredientsinaclosedcontainertomixitalltogether,theneatthefruitontheside.Enjoy!

1:00pmMidMeal 9:00pmSnack 9:00amBreakfast 4:00pmSnack 11:00amSnack 7:00pmDinner

REST


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Item



91gP117gC

24gFCalories:1048



Item




Item



84gP108gC0gF

Calories:768


Item




Item

Portions ItemPortions8ozBeef,leancuts3ozCheese,lowornonfat2cupsMilk,lowfat(1%)1/2cupOnions2Peppers(bellorcubanelle)1cupSalsa2Tomatoes1Apple2wholePita9Almonds,whole12/3tspOlive,Flax,HemporSalmonOils


SteakWrapCutbeefinto1inchstrips.Inapanheatoil.Addbeeftooilalongwithdesiredseasoningsandpanfryuntilcooked.Youcanpanfryvegetablesorhavethemraw.Mixallingredientsintopitaortortillaandserve.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB,MultiVit/Mineral

Item

Portions ItemPortions4ozCheese,lowornonfat21gramsProteinpowder21/2cupsYogurt,plain,lowfat2cupsRaspberries2cupsStrawberries11/2cupsBrancereal,allvarieties42Peanuts






11/99



Item



91gP117gC

24gFCalories:1048



Item




ItemPortions ItemPortions161/2ozChickenbreast,delistyle2cupsMilk,lowfat(1%)1cupOnions2cupsZucchini2Peppers(bellorcubanelle)2Tomatoes3sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils



Item

Portions ItemPortions56gramsProteinpowder2cupsYogurt,plain,lowfat2tbspBarley3tbspAlmonds,slivered

11/3tspOlive,Flax,HemporSalmonOils2Tangerines


957


Item

Portions ItemPortions13ozTurkeybreast,skinless2cupsChickpeas1cupMushrooms1/4cupOnions1headLettuce,iceberg3cupsCherrytomatoes1wholePita8tbspAlmonds,slivered



Item

Portions ItemPortions63gramsProteinpowder3cupsMilk,lowfat(1%)

1cupPeaches,canned31/2tbspBarley21/3tspOlive,Flax,HemporSalmonOils

84gP108gC

21gFCalories:957

ProteinShakePutallingredientsinablenderovericeandblend,

addingwatertocreatedesiredconsistency.Ifablenderisnotavailable,setasidethefruitandshakeuptheremainingingredientsinaclosedcontainertomixitalltogether,theneatthefruitontheside.Enjoy!



REST


12/99



Item



91gP117gC

24gFCalories:1048



Item






84gP108gC0gF

Calories:768


Item

Portions ItemPortions101/2ozChickenbreast,delistyle4ozCheese,lowornonfat2cupsMilk,lowfat(1%)1cupKidneybeans2cupsMushrooms4Tomatoes,sundried2Peppers(bellorcubanelle)

1cupLettuce,romaine2Tomatoes1sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils


DeliSaladwithCheeseMakeasimplesalad.Adddelimeatsandtopwithcheese.Addbalsamicvinegartooliveoiltomakedressing,mixinmincedgarlictospiceitupandenjoy!*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item

Portions ItemPortions8ozBeef,leancuts3ozCheese,lowornonfat2cupsMilk,lowfat(1%)1/2cupOnions2Peppers(bellorcubanelle)1cupSalsa2Tomatoes1Apple2wholePita

9Almonds,whole12/3tspOlive,Flax,HemporSalmonOils



Item








13/99



Item



91gP117gC

24gFCalories:1048



Item

Portions ItemPortions12ozTurkeybreast,delistyle4ozCheese,lowornonfat11/2cupsBeans,black1/2cupOnions2cupsSalsa2Tomatoes21/3tspOliveormonounsaturatedoll







Item

Portions ItemPortions70gramsProteinpowder1cupYogurt,plain,lowfat

31/2tbspBarley1Banana7tspPeanutbutter,natural

84gP108gC

21gFCalories:957

ProteinShakePutallingredientsinblenderovericeandblend.

Addwatertocreatedesiredconsistency.Enjoy!

Item




Item


3cupsMilk,lowfat(1%)3cupsRaspberries3tbspBarley21/3tspOlive,Flax,HemporSalmonOils

84gP






REST


14/99



Item



91gP117gC

24gFCalories:1048



Item

Portions ItemPortions70gramsProteinpowder2cupsMilk,lowfat(1%)2cupsPeaches,canned2cupsOatmeal

21/3tspOlive,Flax,HemporSalmonOils


957

PRE-ProteinShake+EnergySustainingGrowthCarbsPutallingredientsinablenderovericeandblendto

desiredconsistency.Enjoy!



84gP108gC0gF

Calories:768


Item

Portions ItemPortions101/2ozChickenbreast,delistyle4ozCheese,lowornonfat2cupsMilk,lowfat(1%)1cupKidneybeans2cupsMushrooms4Tomatoes,sundried2Peppers(bellorcubanelle)1cupLettuce,romaine2Tomatoes1sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils



Item

Portions ItemPortions15ozHaddock3cupsMilk,lowfat(1%)12spearsAsparagus11/2cupsBeans,greenoryellow2/3cupApplesauce

2cupsRice22/3tspOlive,Flax,HemporSalmonOils


Pan-FriedHaddockPanfrythehaddockandvegetablesinolive-oil.Addseasoningtotaste.Enjoytheapplesauceontheside.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB,Multi

Vit/Mineral

Item








15/99



Item



91gP117gC

24gFCalories:1048



Item






84gP108gC0gF

Calories:768


Item

Portions ItemPortions161/2ozChickenbreast,delistyle2cupsMushrooms2cupsCelery1Pepper(bellorcubanelle)4cupsLettuce,romaine1Orange4sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils2ozCheddarcheese,light/lowfat



Item




Item

Portions ItemPortions4ozCheese,lowornonfat21gramsProteinpowder

21/2cupsYogurt,plain,lowfat2cupsRaspberries2cupsStrawberries11/2cupsBrancereal,allvarieties42Peanuts

84gP108gC

21gFCalories:957

Yogurt,Cheese,Berries,BranandPeanutsDicethecheeseandthroweverythingintoabowl.

Everyscoopwillbeagreatsurprise!





16/99



Item



91gP117gC

24gFCalories:1048



Item

Portions ItemPortions1/2cupCottagecheese,light/lowfat70gramsProteinpowder2cupsGrapes4tbspBarley12/5ozSunflowerseeds



Item





Item


70gramsProteinpowder2cupsMilk,lowfat(1%)2cupsRaspberries1cupStrawberries2tbspBarley1cupOatmeal21/3tspOlive,Flax,HemporSalmonOils


ProteinShakewithFruitPutallingredientsinablenderovericeandblend,addingwatertocreatedesiredconsistency.Ifablenderisnotavailable,setasidethefruitandshakeuptheremainingingredientsinaclosedcontainertomixitalltogether,theneatthefruitontheside.Enjoy!

Item



SteakandRiceSeasonsteakasdesiredandgrilltoyourpreference.Cookrice,addingseasoningandchoppednuts.Enjoyacoldjuicewithdinner.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,

VitaminB,MultiVit/Mineral


63gramsProteinpowder3cupsMilk,lowfat(1%)2cupsStrawberries21/3cupsOatmeal7tbspAlmonds,slivered


ProteinShakewithFruitBlendallingredients,exceptnutstogetherandaddicecubesuntildesiredconsistencyisreached.Blendernotavailable?Mixproteinpowderwithcoldwaterandhaveremainingingredientsontheside.Eatnutsseparately.



REST


17/99



Item



91gP117gC

24gFCalories:1048



Item






84gP108gC0gF

Calories:768


Item




Item

Portions ItemPortions12ozWhitefish4ozHardcheeses,light/lowfat2cupsBakedbeans12/3cupsRice8Macadamianuts



Item

Portions ItemPortions56gramsProteinpowder6Pickles3ozPretzels

21Walnuts4ozCheddarcheese,light/lowfat

84gP108gC21gF

Calories:957

Asimplecrunchysnacktomunchonwhenyouhaveasparemomentcanmakeallthedifferenceduringyourday.Besuretoaddwatertotheproteinpowder

beforedrinking.





18/99



Item



91gP117gC

24gFCalories:1048



Item





9ozChickenbreast,skinless

2ozMozzarellacheese,light/lowfat2cupsMilk,lowfat(1%)2cupsMushrooms1cupOnions1cupLettuce,romaine4Tomatoes1cupGrapes2wholePita12/3tspOlive,Flax,HemporSalmonOils3tspMayonnaise

91gP


ChickenandGreekSalad

Grillorbroilchickenseasonasdesired.Tosssaladinwithoilandvinegarandifdesiredadd1cloveofmincedgarlic.Cubechickenbreastandaddtosalad.Topwithlowfatorfetacheese.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item

Portions ItemPortions56gramsProteinpowder2cupsYogurt,plain,lowfat

2tbspBarley3tbspAlmonds,slivered11/3tspOlive,Flax,HemporSalmonOils2Tangerines

84gP108gC

21gFCalories:957



Item



ChickenwithVegetablesGrillorbakethechicken(ifbaking,dosoat350degreesforabout20minutes,oruntilthere'snopinkleftinsidethechickenbreast).Toboosttheflavour,addadashoflow-fat,low-sugarbarbecuesauce,orcoatwithsomecrushedfreshherbs,saltandpepper.Steamthevegetablesandenjoyonthesidewihtpastaandsalsa.*Optional/OptimalSupplement:

DigestiveEnzymes,Omega3caps,VitaminB,MultiVit/Mineral

Item

Portions ItemPortions63gramsProteinpowder3cupsMilk,lowfat(1%)2cupsStrawberries21/3cupsOatmeal7tbspAlmonds,slivered


ProteinShakewithFruitBlendallingredients,exceptnutstogetherandaddicecubesuntildesiredconsistencyisreached.Blendernotavailable?Mixproteinpowderwithcoldwaterandhaveremainingingredientsontheside.Eatnutsseparately.



REST


19/99



Item



91gP117gC

24gFCalories:1048



Item

Portions ItemPortions70gramsProteinpowder2cupsMilk,lowfat(1%)2cupsPeaches,canned2cupsOatmeal21/3tspOlive,Flax,HemporSalmonOils





84gP108gC0gF

Calories:768


Item




Item




Item


56gramsProteinpowder6Pickles3ozPretzels21Walnuts4ozCheddarcheese,light/lowfat







20/99



Item



91gP117gC

24gFCalories:1048



Item

Portions ItemPortions12ozTurkeybreast,delistyle4ozCheese,lowornonfat11/2cupsBeans,black1/2cupOnions2cupsSalsa

2Tomatoes21/3tspOlive,Flax,HemporSalmonOils







Item

Portions ItemPortions70gramsProteinpowder1cupYogurt,plain,lowfat31/2tbspBarley1Banana7tspPeanutbutter,natural



Item




Item

Portions ItemPortions63gramsProteinpowder3cupsMilk,lowfat(1%)3cupsRaspberries3tbspBarley21/3tspOlive,Flax,HemporSalmonOils





REST


21/99



Item



91gP117gC

24gFCalories:1048



Item




Item



84gP108gC0gF

Calories:768


Item




Item

Portions ItemPortions9ozChickenbreast,skinless2cupsYogurt,plain,lowfat3cupsCabbage2cupsMushrooms1cupSalsa12/3cupsRice22/3tspOlive,Flax,HemporSalmonOils



Item

Portions ItemPortions5ozCheese,lowornonfat

35gramsProteinpowder2cupsMilk,lowfat(1%)2Apples1cupApplesauce3tbspRaisins2tbspAlmonds,slivered15Walnuts

84gP


Cheddar-AppleGalette

Inovenreadypan,addwater,cinnamon,andapples.Bringtoboil,thencoverandletsimmeruntilapplesaretender.Formappleslicesintocircleandsprinklewithnutsandcheese.Cookinovenfor3-5minutes.Servehotandenjoy!





22/99



Item



91gP117gC

24gFCalories:1048



Item







84gP


POST-ProteinShake


Item




Item




Item

Portions ItemPortions42gramsProteinpowder3cupsYogurt,plain,lowfat2/3cupApplesauce

2Oranges11/3tspOlive,Flax,HemporSalmonOils18Peanuts

84gP108gC21gF

Calories:957






23/99



Item



91gP117gC

24gFCalories:1048



Item





161/2ozChickenbreast,delistyle2cupsMilk,lowfat(1%)1cupOnions2cupsZucchini2Peppers(bellorcubanelle)2Tomatoes3sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils



Item

Portions ItemPortions70gramsProteinpowder2cupsMilk,lowfat(1%)2cupsRaspberries1cupStrawberries2tbspBarley1cupOatmeal21/3tspOlive,Flax,HemporSalmonOils



ItemPortions ItemPortions8ozBeef,leancuts3ozCheese,lowornonfat2cupsMilk,lowfat(1%)1/2cupOnions2Peppers(bellorcubanelle)1cupSalsa2Tomatoes1Apple2wholePita9Almonds,whole12/3tspOlive,Flax,HemporSalmonOils



Item


3cupsMilk,lowfat(1%)2cupsStrawberries21/3cupsOatmeal7tbspAlmonds,slivered

84gP



Blendallingredients,exceptnutstogetherandaddicecubesuntildesiredconsistencyisreached.Blendernotavailable?Mixproteinpowderwithcoldwaterandhaveremainingingredientsontheside.Eatnutsseparately.



REST


24/99



Item



91gP117gC

24gFCalories:1048



Item







84gP


POST-ProteinShake


Item




Item



ChickenwithVegetablesGrillorbakethechicken(ifbaking,dosoat350degreesforabout20minutes,oruntilthere'snopinkleftinsidethechickenbreast).Toboosttheflavour,addadashoflow-fat,low-sugarbarbecuesauce,orcoatwithsomecrushedfreshherbs,saltandpepper.Steamthevegetablesandenjoyonthesidewihtpastaandsalsa.*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB,MultiVit/Mineral

Item


4ozCheese,lowornonfat21gramsProteinpowder21/2cupsYogurt,plain,lowfat2cupsRaspberries2cupsStrawberries11/2cupsBrancereal,allvarieties42Peanuts







25/99



Item



91gP117gC

24gFCalories:1048



Item








Item

Portions ItemPortions56gramsProteinpowder2cupsYogurt,plain,lowfat2tbspBarley3tbspAlmonds,slivered

11/3tspOlive,Flax,HemporSalmonOils2Tangerines


957


Item

Portions ItemPortions8ozBeef,leancuts3ozCheese,lowornonfat2cupsMilk,lowfat(1%)1/2cupOnions2Peppers(bellorcubanelle)1cupSalsa2Tomatoes1Apple2wholePita9Almonds,whole12/3tspOlive,Flax,HemporSalmonOils



Item

Portions ItemPortions63gramsProteinpowder3cupsMilk,lowfat(1%)1cupPeaches,canned31/2tbspBarley21/3tspOlive,Flax,HemporSalmonOils





REST


26/99



Item



91gP117gC

24gFCalories:1048



Item




Item



84gP108gC0gF

Calories:768


Item




Item




Item

Portions ItemPortions4ozCheese,lowornonfat21gramsProteinpowder21/2cupsYogurt,plain,lowfat2cupsRaspberries2cupsStrawberries11/2cupsBrancereal,allvarieties42Peanuts







27/99



Item



91gP117gC

24gFCalories:1048



Item




Item





Item


56gramsProteinpowder2cupsYogurt,plain,lowfat2tbspBarley3tbspAlmonds,slivered11/3tspOlive,Flax,HemporSalmonOils2Tangerines



Item




ItemPortions ItemPortions63gramsProteinpowder3cupsMilk,lowfat(1%)3cupsRaspberries3tbspBarley21/3tspOlive,Flax,HemporSalmonOils





REST


28/99



Item



91gP117gC

24gFCalories:1048



Item






84gP108gC0gF

Calories:768


Item




Item




Item

Portions ItemPortions56gramsProteinpowder6Pickles

3ozPretzels21Walnuts4ozCheddarcheese,light/lowfat

84gP108gC

21gFCalories:957

Asimplecrunchysnacktomunchonwhenyouhaveasparemomentcanmakeallthedifferenceduring

yourday.Besuretoaddwatertotheproteinpowderbeforedrinking.





29/99



Item



91gP117gC

24gFCalories:1048



Item




Item



84gP108gC0gF

Calories:768


Item




Item




Item

Portions ItemPortions42gramsProteinpowder3cupsYogurt,plain,lowfat

2/3cupApplesauce2Oranges11/3tspOlive,Flax,HemporSalmonOils18Peanuts

84gP108gC

21gFCalories:957






30/99



Item



91gP117gC

24gFCalories:1048



Item

Portions ItemPortions12ozTurkeybreast,delistyle4ozCheese,lowornonfat11/2cupsBeans,black1/2cupOnions2cupsSalsa

2Tomatoes21/3tspOlive,Flax,HemporSalmonOils







Item

Portions ItemPortions70gramsProteinpowder2cupsMilk,lowfat(1%)2cupsRaspberries1cupStrawberries2tbspBarley1cupOatmeal21/3tspOlive,Flax,HemporSalmonOils



Item

Portions ItemPortions13ozChickenbreast,skinless1cupSalsa2cupsCarrots1cupCorn,canned11/4cupsPasta

22/3tspOlive,Flax,HemporSalmonOils


ChickenwithVegetables-GrillorbakethechickenToboosttheflavour,addadashoflow-fat,low-sugarbarbecuesauce,saltandpepper.Steamthevegetablesandenjoyonthesidewithpasta&salsa.*Optional/OptimalSupplement:DigestiveEnzymes,

Omega3caps,VitaminB,MultiVit/Mineral


63gramsProteinpowder3cupsMilk,lowfat(1%)1cupPeaches,canned31/2tbspBarley21/3tspOlive,Flax,HemporSalmonOils





REST


31/99



Item



91gP117gC

24gFCalories:1048



Item






84gP108gC0gF

Calories:768


Item

Portions ItemPortions101/2ozChickenbreast,delistyle4ozCheese,lowornonfat2cupsMilk,lowfat(1%)1cupKidneybeans2cupsMushrooms4Tomatoes,sundried2Peppers(bellorcubanelle)

1cupLettuce,romaine2Tomatoes1sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils



Item




Item


42gramsProteinpowder3cupsYogurt,plain,lowfat2/3cupApplesauce2Oranges11/3tspOlive,Flax,HemporSalmonOils18Peanuts







32/99



Item



91gP117gC

24gFCalories:1048



Item





161/2ozChickenbreast,delistyle2cupsMilk,lowfat(1%)1cupOnions2cupsZucchini2Peppers(bellorcubanelle)2Tomatoes3sliceWholegrainbread22/3tspOlive,Flax,HemporSalmonOils



Item

Portions ItemPortions70gramsProteinpowder1cupYogurt,plain,lowfat

31/2tbspBarley1Banana7tspPeanutbutter,natural

84gP108gC

21gFCalories:957



Item




Item


63gramsProteinpowder3cupsMilk,lowfat(1%)1cupPeaches,canned31/2tbspBarley21/3tspOlive,Flax,HemporSalmonOils





REST


33/99



Item



91gP117gC

24gFCalories:1048



Item







84gP


POST-ProteinShake


Item




Item




Item

Portions ItemPortions42gramsProteinpowder3cupsYogurt,plain,lowfat2/3cupApplesauce2Oranges11/3tspOlive,Flax,HemporSalmonOils18Peanuts







34/99



Item



91gP117gC

24gFCalories:1048



Item





4cupsBeefandvegetablesoup4Crackers3ozPretzels2/3tspOlive,Flax,HemporSalmonOils4ozCheddarcheese,light/lowfat21gramsProteinpowder


Soupwithcrumbledcrackersandcheeseontopandashakeontheside.Enjoy!*Optional/OptimalSupplement:DigestiveEnzymes,Omega3caps,VitaminB

Item

Portions ItemPortions56gramsProteinpowder2cupsYogurt,plain,lowfat2tbspBarley

3tbspAlmonds,slivered11/3tspOlive,Flax,HemporSalmonOils2Tangerines

84gP108gC21gF

Calories:957


Item

Portions ItemPortions13ozTurkeybreast,skinless2cu

Vince delmonte 6000

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