01_mh_60_day_diet

1THE MEN’S HEALTH 60-DAY DIET

The Men’s Health 60-Day DietStrip away fat faster than ever with this scientifically designed eating planBy Michael Roussell, Ph.D.


You don’t get extra points for suffering through a fat loss diet—so let’s throw the idea of diet misery right out the window. Instead, I’m going to show you how to struc-ture your meals to take advantage of all that we know from nutritional science about feeling the most satisfied and full on the smallest amount of calories.

But we’re not going to just stop there, in order to ensure that you continue to get leaner and leaner as you continue through the program, I’ve instituted a two-phase approach so that the diet adapts as your body begins to adapt.

Finally, the most important and often overlooked part of diet and nutrition is the behavior portion—you know, the actual mechanics of putting the diet into play. If you’re a guy who doesn’t really like to cook, or maybe started a diet only to find out that it reads more like The Joy of Cooking—and less like a blueprint to get abs—then you know exactly what I’m talking about.

To maximize your personal success with the 60-Day Diet plan I’ve actually created two programs. The first is for guys whose lives are currently a little too hectic for planning and prepping all their meals (but still want a battle-proven guide for exposing their abs). The second is for guys that are more analytical in nature and who love to cook, count, and measure. Just choose the diet plan that works best for you!

Diet Plan #1: Keep It Simple

No matter what kind of diet you follow, controlling your calories and carbohydrates is key for maximizing

fat loss. I’m going to show you how you can do both successfully, but without having to log your food, look up calorie counts, or use a tracking app.

Here are the Keep-It-Simple rules:

1. Eat protein at each of your 3 meals

2. Eat vegetables, preferably green, at each meal

3. Have a whey protein shake after you exercise

4. Only eat grains and other high-starch foods in the meal following your workout

5. Have a protein- and fat-rich snack once per day

That’s it. We could call this the “How-to-get-abs-in-50-words-or-less diet.” Pretty simple right?

You want to get lean. I’m here to help. I want to help you get lean in a way that you’ve never done before. I want to help you get lean in the fastest most efficient way possible.


As we go through details of these five rules, it’s import-ant to remember the fundamental rule that is all but forgotten by most dieters: No diet allows you to eat until you are stuffed, while still eliciting fat loss.

There’s a nuance between eating until you’re satisfied, and eating until you’re full. This nuance is missed by many unsuccessful low-carb dieters, who believe they can eat as much as they want as long as they aren’t eat-ing carbs. This never works.

Instead I encourage you to eat until you are satisfied. This involves listening to your during and after a meal. While this concept may seem at some level abstract, there is a very concrete application of it. I call it the “eat and eat again” rule.

It goes like this: “You can eat as much as you want at any given meal, but you need to be able to eat that exact same amount of food 2 to 3 hours later.”

This is very effective because it’s a practical way to curb how much you eat at any given meal. For example, eating an entire pizza may seem like a good idea (at least to your stomach), but if you have to eat an entire pizza every 2 to 3 hours that is a whole different story. Following the “eat and eat again” rule will curb your

calorie intake with little thought. That’s because when you sit down to a meal, you are probably pretty good at judging whether or not you could eat the same amount of food just several hours later.

Keeping the “eat and eat again” rule in the back of your mind, let’s walk through each of the Keep-It-Simple rules as well as the food lists that you should be choosing from.

The-Keep-It-Simple Rules

1. Eat protein at each of your 3 meals. That’s right, you’re to eat three squares per day: breakfast, lunch, and dinner. For each, protein will be front and center. That’s because protein is one of the cornerstone nutrients of an effective fat loss diet. It’s more satiating than carbohy-drates or fat, and it also creates a metabolic cascade that leads to improved blood sugar control. Traditionally, the message surrounding protein has been to eat more and more protein. But I would like for you to think about protein a little differently.

One of the key actions of protein is to stimulate what sci-entists call protein synthesis (and what non-science folks call muscle building). This is important for building mus-cle, but it’s also important for burning fat and developing a lean body. Why? Because the MH60 workouts will take

Protein Foods

Beef Chicken Duck Whey Protein Shake (~3g carbs/serv) Egg Substitute

Turkey Bacon Pork Chop Turkey Tilapia Carb/Calorie Countdown Milk

Pork Loin Wild Game Scallops Egg Whites Cheddar Cheese

Veal Tuna Shrimp Eggs Cod

Salmon Flounder Halibut Plain Greek Yogurt Turkey Bacon

String Cheese Any Hard Cheese Tofu (Limit to Once per Day)

Cottage Cheese (Limit to Once per Day)

95% Lean Ground Beef

*Cheese can be used by itself as a snack


your muscles to task, it is important, from a recovery standpoint, that you are able to properly rebuild them between workouts. This will help you to improve and train even more intensely when the next workout comes around. We want to break down and burn fat, not muscle.

By simply spreading out your protein intake every 4 hours throughout the day, you will be able to gain an extra 25% in the protein synthesis department, com-pared to eating like the average American. (Read: Low-protein breakfast and lunches followed by a pro-tein-rich dinner.)

When you sit down to breakfast, lunch, and dinner, look at your plate and ask yourself “Where is the protein?” You should have at least a fist full at each of these meals. For a list of your go-to protein sources, see the table on Page 2.

2. Eat vegetables, preferably green, at each meal. While much fuss is made about protein, the key to uncovering your abs has less to do with the amount of protein that you eat and may actually have more to do with the amount of vegetables that you eat at each meal. Whether you eat your vegetables in salad form—before your main meal—or piled on your plate with a hunk of steak, the verdict is clear: People that eat the most vegetables when they sit down to a meal eat fewer overall calories.

Since we are trying to control the total amount of calories and carbohydrates that you eat during the day, creating a

Green and Recommended Vegetables

Eggplant Squash Broccoli Cauliflower Snow Peas

Asparagus Spinach Collard Greens Mushroom Onion

Romaine Lettuce Zucchini Brussels Sprouts Spaghetti squash Kale

Cabbage Cucumber Celery Peas Arugula

Leafy Greens Peppers Green Beans Tomato Green Beans

Swiss Chard Carrots Summer Squash

plate that primarily consists of low calorie/high nutrient foods like vegetables is of utmost importance.

Why is preference shown to green vegetables like spin-ach, broccoli, cabbage, asparagus, and Brussels sprouts? These vegetables are very low in calories, high in fiber and very filling. But just because we are placing an emphasis on green vegetables, that doesn’t mean you can’t enjoy vegetables of all sorts of colors. (In fact, you should!) like tomatoes, carrots, mushrooms, and spa-ghetti squash. Eat all kinds of vegetables—including tomatoes, carrots, mushrooms, and squash—just make green vegetables the foundation of your produce intake.


You might be wondering: What about fruit? Fruit is fine; fruit juice is not. During Phase 1, you should have 1 to 2 servings of fruit each day. Fruit works well as a snack (which we’ll discuss in later) or with breakfast. Don’t concern yourself with the Internet lore of the fructose in fruit making you fat: It won’t. You need a lot of fructose in order for this to become an issue. And the only way you could get that much fructose in your diet is if you were drinking soda throughout the day and agave syrup by spoonful.

I want you to opt-out of fruit juice because it’s just too much of a concentrated source of calories and carbo-hydrates. A successful fat loss diet takes great care to manage satiety; fruit juice does nothing for satiety. When calories are at a premium, there are just far better sources than juice.

3. Have a whey protein shake after you exercise. Aside from burning calories, exercise has profound effects on

Fruits to Use

Small Apple Blackberries Blueberries Kiwi Clementine

Strawberries Raspberries Grapefruit Pear Plum

your body—from impacting your nutritional needs to how you process nutrients. The act of exercising itself increases protein synthesis. As we talked about with eating protein, spiking protein synthesis throughout the day is very important, and exercise provides you with a unique opportunity to prolong and accentuate this effect.

Consume 20 to 30 grams of whey protein (I like Isofusion from Gaspari Nutrition), after you train, and you will be able to sustain the beneficial effects of exer-cise on protein synthesis. Flooding your system with readily accessible amino acids, like the fast-digesting ones found in whey protein, will also put the brakes on any excessive muscle breakdown.

What about carbohydrates? Don’t worry about get-ting in carbohydrates in your post-workout drink. The duration and frequency of your workouts during this program won’t warrant immediate post-workout liq-uid carbohydrates. You’d be better served saving those carbohydrates for the first meal you eat after training (which leads us into the next Keep-It-Simple Diet rule).

4. Only eat grains and other high-starch foods in the meal following your workout. This next Keep-It-Simple rule works in concert with your post-workout protein strategy. One of the other unique effects that exercise has on the body is the ability to sensitize your muscles to carbohydrates. That is, exercise turns your muscles into carbohydrate sponges. This is really the only time in which you can specifically direct carbo-hydrates toward your muscles over other areas in your body like fat cells.

Technically this preference towards replenishing your muscles’ carbohydrates stores starts to diminish at the 60-minute mark. However, you don’t need to be mili-tant about downing fast-acting carbohydrates to hit this


short time window. If you were an elite athlete training twice a day, then we’d need to get in fast-acting carbo-hydrates ASAP. But I’ve taken into account the duration and frequency of your MH60 training program. The upshots: Eating a carbohydrate-rich meal within 2 hours of finishing your workout is the appropriate prescrip-tion. The bonus: It allows you to indulge in foods like rice, bread, and pasta—in moderation—about three days a week.

5. Have ONE protein- and fat-rich snack once per day. Eating the opposite of an average American is a solid strategy in itself for losing fat, and this is espe-cially true when it comes to snacking. Walk into any gas station or convenience store and you would think that it is illegal to sell snack foods that contain anything but refined carbohydrates and sodium. I need you to go counter-culture when it comes to snacking.

Here’s how: First of all, don’t snack all day long. You need to give your body an opportunity to pull out stored fat for energy. If you want to get leaner, con-stantly snacking and justifying it by telling yourself that you are grazing like a bodybuilder is a recipe for disaster.

Have ONE snack to serve as a nutritional bridge between two meals that are separated by 5 or more hours during the day. For most people this means having a snack between lunch and dinner. But if you get up very early and don’t eat lunch until later in the afternoon, this could mean snacking between breakfast and lunch.

Next we’re going to flip the nutritional makeup of your snack. Traditional snacks are low-fat foods that are packed with refined carbohydrates and sodium. You’re going to eat protein-rich snacks that contain fat and fiber. The combination of protein, fat and fiber is the

Grain and Starchy Carbs to Enjoy Post Workout*

Whole grain pasta Sprouted Grain Bread Yams/Sweet Potato Potato Brown Rice

Kalmut Wheat Berries Quinoa Corn Tortillas Oats

*A portion approximately the size of one clenched fist.

nutritional equivalent of the triangle offense when it comes to defeating hunger. They work in concert to slow digestion and signal your brain that you are full, while also keeping your blood sugar in the ideal range.

What could you snack on? Here are some of my favorites:

1. Plain Greek yogurt and flaxseed meal

2. Cheese sticks and a small apple

3. Smoke salmon and almonds

4. Carrots, celery, and cashews

5. Or if you need something quick just grab a handful of your favorite nuts

6. Cottage cheese and baby carrots

7. High protein/Low carbohydrate bar like QuestBars.

A whey protein shake with Barleans Omega Swirl Flaxseed oil (an emulsified flavored flaxseed oil), and chia seeds. (Note: You can make this in a shaker bottle; no blender required).

One dietary loose end: Fats. So far we’ve covered con-trolling calories, meal frequency, workout nutrition, protein, carbohydrates, and snacking. The one area that we haven’t touched on is fat. Your Keep-It-Simple rule for fat is that you want to eat less fat at meals that contain starchy carbohydrates, and more fat with the meals that contain just protein and vegetables. So you’ll eat less fat at your post-workout meal, and more fat at your other meals.

For example, add oils like olive oil to salads and also use them while cooking. If you just eat vegetables and pro-tein, you will be cutting calories much too fast. While protein-and-vegetables only will yield some impressive


weight loss the first week or so, the chronic effect will manifest itself in uncontrollable hunger, lack of energy, and weight loss plateaus.

When using oil, it’s always good to measure (as it is very easy to over pour) before adding. For starch containing meals, use 1 tsp of oil when cooking. For non-starch containing meals, use 1 to 1½ tablespoons (and less if you’re adding nuts or cheese to the meal).

What kinds of fat should you use? I recommend that you use a variety of nuts, seeds, and oils in your diet. This means that you can use butter, but also olive oil and canola oil.

Keep-It-Simple: Phase 1 and Phase 2

I’ve created two phases for this diet. You’ll do Phase 1 from Day 1 to Day 30; you’ll do Phase 2 from Day 31 to Day 60. For Phase 1, follow the Keep-It-Simple plan exactly as outlined above.

Recommended Fats

Almonds Butter Coconut oil Pecans Walnuts

Cashews Olive Oil Sesame Seed Oil Peanut oil Walnut Oil

Pistachios Flaxseed Oil Canola Oil Unsweetened Shredded Coconut Olives

*Nuts can be used as a standalone snack

For Phase 2, you are going to make two changes that will simply reduce your total calorie and carbohydrate intakes. This will provide your body an extra nudge when it comes to using stored fat to fuel your daily activities. Since you will be in better shape, you will be able to achieve higher intensities with your training, which will cause a larger calorie-burning spill over. The result: More fat burned.

Phase 2 Changes

Change 1: Remove post-training starches. After your workout, you’re going to eliminate the starchy carbo-hydrates. Instead, the only carbs you’ll eat during the last 30 days of the program are fruits and vegetables. By using this strategy, you’ll remove 40 to 50 grams of carbohydrates on these days, which will really kick your body into fat-burning high gear. Key advice: Make sure to add more vegetables to your post-work-out meal so that the volume of food you are eating stays relatively consistent.

Change 2: Remove your snack on days that you exercise. We are next going to remove the snack that you have on days that you work out. (So you’ll still eat the snack on the days you don’t train, but you’ll eliminate it on the days you do train. Note: You’ll still have your post-workout whey protein on the days you exercise.) When you take this reduction in calories, and average it over the week, it’s enough to push most people over a stubborn weight loss plateau. Yet it’s not a large enough deficit to have your body panic due to a sudden loss of calories.


Keep everything else the same. These two dietary adjust-ments are subtle, but significant enough, to accelerate the rate you melt fat off your body as you hit the home stretch of the program.

Foods that Make Your Life Easier

To master losing fat with minimal food prep and plan-ning, it’s important to have a go-to set of foods that you can use and repurpose quickly in multiple meals and snacks. Here are 7 Foods that will make your life easier.

1. Rotisserie chicken: These are available at just about any supermarket now. It is a fast and ready-to-eat source of high-quality protein. If you are ever in a pinch for a meal, reach for a rotisserie and pair with your favorite vegetable.

2. Pre-Cooked Chicken Sausages: Adding new flavors and tastes to your diet couldn’t be any easier than with pre-cooked chicken sausages. Al Fresco and Trader Joe’s are two great products that come in a variety of flavors. These lean protein sources are already cooked so you just need to heat them and eat them.

3. Plain Greek Yogurt: Skip the varieties with the fruit added already, as added fruit means added sugar. Plain

Greek yogurt has twice the protein and half the carbs of traditional yogurt, making it a great snack or a great starting point for breakfast.

4. Plain Kefir: Kefir is a fermented milk product that ends up with a thickness somewhere between cream and yogurt. (Think of it as drinkable yogurt.) The plain versions contain almost a 1 to 1 ratio of protein and carbohydrates, with the addition of enough probiotics to keep your digestive track functioning at its best. I personally have a cup each day at breakfast.

5. Pre-Cut Vegetables: Vegetables are great for you, but their prep time can be too extensive for many people. Fortunately there is a growing trend in grocery stores to remove this barrier of entry for vegetable consumption. From diced pepper and onions to shredded Brussels sprouts, you should be able to find just about any vegeta-ble you want—ready to toss into a roasting pan or skillet.

6. Smoked Salmon: This is one of my favorite non-traditional but ready to eat snacks. It’s carb-free and full of satiating protein and fat. Having smoked salmon for a snack will quickly redefine your ideas of “diet food” snacks.

7. Cheese Sticks: A protein-rich snack doesn’t get any more portable (and proportioned) than a couple of cheese sticks. From the traditional string cheese (which is mozzarella) to more recent pepper or Colby jack cheese sticks, these should always be in your refrigerator. Pair them with a small piece of fruit for a snack, or chop them up and toss them on a salad with some rotisserie chicken to round out a fat-burning meal.

Reminder: Keep Your Diet Simple!

One mistake I want to make sure you avoid when putting this diet plan into action is getting caught up in placing too much of an emphasis on variety. If you aren’t that into planning and prepping your meals, it’s very important that you have core set of meals that you can eat in a pinch. Here are 5 meals that require little to no prep, but provide you with the nutrition you need to fuel your metabolic furnace.


DR. MIKE’S POWER SHAKEThis meal replacement shake contains a hearty dose of protein, fiber, and antioxidants. It is the ultimate meal in a glass.

Serves: 1

Ingredients

• ½ cup low fat cottage cheese• 2½ cups blueberries (fresh or frozen)• ½ scoop vanilla protein powder• 2 tablespoons flaxseed meal• 2 tablespoons walnuts, chopped• 1½ cups water• 3 ice cubes

Instructions1. Combine all ingredients in a blender.2. Blend until smooth (for a thicker shake, add less

water or more ice cubes).

ROTISSERIE CHICKEN AND BABY SPINACHWhen we had the kitchen at our home renovated, this was the go-to meal in the Roussell household. It’s a fast meal that can be put together without a kitchen, but gives you everything your body needs for fat loss success.

Serves: 1-4

Ingredients

• 1 rotisserie chicken• 2-3 handfuls of triple washed baby spinach• 1 heaping tablespoon of your favorite salad dress-

ing. (I like Annie’s Organic Cowgirl Ranch dressing.)

Instructions1. Select a breast or thigh/drumstick from the chicken.2. Remove the skin3. Slice up into bite sized pieces.4. On a plate, combine and toss salad dressing and

baby spinach. 5. Add chicken and eat.

FIESTA BOWL This is a fast and colorful meal that you can just com-bine in a bowl and eat for lunch or dinner.

Serves: 1

Ingredients

• 1 (4 ounce) boneless, skinless chicken breast (or skip the cooking instructions and use a pre-cooked chicken breast the size of a deck of cards)

• 1 teaspoon salt• ½ cup corn kernels (fresh or frozen and defrosted)• ¼ avocado, chopped• ½ cup chopped onion• 1½ tomatoes, chopped• 2 tablespoons cilantro, finely chopped• ⅓ cup canned black beans, rinsed• 1 teaspoon lime juice

Instructions1. Pre-heat oven to 400 degrees.2. Place chicken on baking sheet.3. Sprinkle with salt and pepper.4. Cook for 22–25 minutes.5. Once chicken is cooked, cube and toss in a bowl

with remaining ingredients.

SIMPLE STEAK WITH ASPARAGUS Cooking a steak doesn’t need to be complicated. This is a simple way to enjoy a great piece of meat.Serves: 1

Ingredients• 5-6oz of NY strip or filet• 2 tsp canola oil• 5-7 stalks of asparagus• 2 tsp parmesan cheese• Salt & pepper

Instructions1. Preheat the oven to 425 degrees.2. Toss asparagus in canola oil, spread out on a baking

sheet, season with salt and pepper.3. Season steak with salt and pepper on both sides.4. Place an oven-safe frying pan over medium high heat.


5. Once the pan is sufficiently hot (2–3 minutes), add steak. Let sear for 4-–5 minutes.

6. Flip and sear on the other side for 3–4 minutes.7. Place baking sheet with asparagus and frying pan

with steak in the oven.8. Let steak continue to cook until reached desired

doneness (145 degrees for medium-rare, 160 degrees for medium).

9. Once steak is cooked to desired doneness, remove from the oven and let in a plate on the counter for 5 minutes to allow for the juices to re-infuse into the meat.

10. Roast asparagus for 10–12 minutes. Remove from oven and top with Parmesan cheese.

SCALLION SCRAMBLED EGGS & KEFIR The flavor combination of the scrambled eggs and scallions is one that you will crave. The addition of Kefir boost the protein content of the meal along with delivering several billion healthy bacteria to keep your gut in top shape.Serves: 1

Ingredients• 3 whole eggs• 1 tomato, chopped• 2 scallions, chopped• ¼ cup cheddar cheese, shredded• non-stick cooking spray• salt and pepper, to taste• 1 cup low fat plain Kefir

Instructions1. Whisk eggs together in a bowl.2. Coat non-stick pan with cooking spray and place

over medium heat.3. After pan is heated ~1 minute, add eggs, salt and

pepper.4. Scramble until eggs are cooked through.5. Stir in scallions, tomato and cheese.6. Cook until cheese is melted.7. Enjoy Kefir on the side.

Diet Option #2: Cooking, Counting, and Measuring

If you would like analytical control of your diet, and also enjoy cooking via recipes and meal plans, then this is plan

for you. It’s still important to read the Keep-It-Simple plan as the same rules apply. I’m just going to give you more specific meal options for each of the 30-day phases.

Keep in mind: The real key to fat loss success is execution. You need to execute during your workout by giving your best effort, and by exercising at the high intensity you can muster. You need to execute in the kitchen—and at the dinner table—by preparing and eating the food that you planned to eat. In most cases, it’s the kitchen where peo-ple fall short of their fat loss goals. This is why you need to make preparation a priority.

When looking at your week, it’s important to decide if you’re going to prepare a large chunk of your meals on the weekends, or if you’re going to prepare them sepa-rately each night. Both ways work and you should pick the one that works best for your schedule. I can tell you that trying to prep and organize your meals each morning rarely works. For most people, there is just too much going on do this consistently enough.

Putting Your Meal Plan Together

As with the Keep-It-Simple plan, this option will con-tain two 30-day phases. During the first 30 days—Phase 1—you will eat 3 meals, plus 1 snack every day. On the days you exercise, you’ll have 20 to 30g of whey protein after you train, and then starchy/grain based carbs as part of the first meal after your workout.

During Phase 2—the second 30 days—you will remove the starchy/grain based carbs from your post-training meal—just like you did in the Keep-It-Simple plan. But you keep your daily snack (this is a point of differentia-tion from the Keep-It-Simple option).

The meals in Phase 2 will be slightly lower in calories and carbohydrates, but I have taken care of all these dietary manipulations for you. So you just need to pick the meals that you want to eat. If you find that you are 14 days into Phase 2, and you want to ramp up the rate in which you are shedding the pounds, you can drop your snack from training days (just like in the Keep-It-Simple plan).


Use the sample meal plan to create your own daily menus. Remember, on the days you exercise (“Training Days”), you’ll have whey protein after your workout, and a meal with starchy carbs (breads, grains, etc.) within two hours. You’ll note that I’ve provided you with “Post-Training” meal options based on whether you work out first thing in the morning (your break-fast would have starchy carbs) or later in the day (your lunch or dinner would have starchy carbs). At the other meals and “Non-Training Days”, you’ll skip the starchy carbs altogether, and focus on protein and vegetables—for which I’ve also provided recipes. Simply mix and match recipes and meals to your liking.

Also, you’ll see that each recipe “serves 1” or “serves 4” or some such. You’re to eat the equivalent of 1 serving. So if it “serves 1,” you’ll eat the entire dish. If it “serves 4,” you’ll eat one-quarter of the dish. You can always save extra servings for the next day’s lunch or dinner, or even breakfast. You can also increase the ingredients of the “serves 1” dishes to make more servings (i.e. double it to make two servings, and so on)—so you can feed more people, or to save for later.

Phase 1: Training Day Sample Meal PlanBreakfast: Greek Yogurt ParfaitSnack: Small handful of almonds and clementineLunch: Cobb SaladPost-Training: 1 ½ scoops Whey ProteinDinner: Sprouted grain pasta with turkey meatballs

Phase 1: Non-Training Day Sample Meal Breakfast: Tomato & Rosemary OmeletSnack: 1 Quest barLunch: Shrimp & Avocado Spinach SaladDinner: Quick Curry Soup with Chicken

BreakfastGREEK YOGURT PARFAITServes: 1

Ingredients• 1 cup fat free Greek yogurt• 1 scoop vanilla protein powder• 1/2 cup blueberries• 1 tablespoon chia seeds• 1 cup sliced strawberries• 3 tablespoons chopped pecans• 1 tablespoon honey

Instructions1. Mix protein powder with Greek yogurt.2. Layer 1/2 cup Greek yogurt, then blueberries, chia

seeds, remaining yogurt, strawberries, pecans.3. Drizzle honey over pecans and enjoy.

TOMATO & ROSEMARY OMELETServes: 1

Ingredients• non-stick cooking spray• 3 egg whites• 2 whole eggs• 1 tablespoon fresh rosemary, chopped• 1 teaspoon balsamic vinegar• 1 medium tomato, diced• ¼ cup shredded cheddar cheese• 1 teaspoon extra virgin olive oil• salt and pepper to taste• 1 banana• 8 ounce glass of 1% milk

Instructions1. Mix balsamic vinegar, olive oil, rosemary, tomato

and a pinch of salt together in a bowl.2. Set aside to marinate while preparing the eggs.3. In a separate bowl, combine eggs and egg whites.

Phase 1 Meal Plans Phase 1 Meal Options


4. Coat non-stick pan with fat free cooking spray and place over medium heat.

5. After pan is heated (1 minute) add egg mixture and let cook, occasionally lifting with a spatula so that the uncooked portion of the egg mixture is exposed to the pan.

6. Once egg mixture is solidified, but not necessarily completely cooked through, add cheese, and tomato/rosemary mixture to one half of the omelet.

7. Fold other half of the omelet over onto itself, cover-ing the cheese.

8. Reduce heat and let cook until cheese is melted and eggs are cooked through (1-2 minutes).

9. Have fruit and milk on the side.

WESTERN SCRAMBLEServes: 1

Ingredients

• 2 egg whites• 3 whole eggs• ½ cup shredded cheddar cheese• 2 big handfuls of baby spinach• 1 red bell pepper, diced• 2 ounces turkey ham, cubed (Jennie-O brand)• 2 scallions, chopped• 1 apple

Instructions1. In a bowl, mix together egg whites, egg, peppers and

turkey ham.2. Coat a non-stick pan with cooking spray and place

over medium heat.3. After pan is heated ~1 minute, add egg mixture and

scramble until eggs are beginning to cook through.4. Next, add spinach, cheese and scallions.5. Continue to scramble until eggs are cooked through

and spinach is wilted.6. Have apple on the side.

Post-Training Breakfasts

BREAKFAST BURRITOSServes: 1

Ingredients

• 6 egg whites• 1 teaspoon canola oil• non-stick cooking spray• ¼ red or green bell pepper, diced• ¼ medium onion, diced• salt and black pepper, to taste• 1 tablespoon cilantro, finely diced• ½ cup salsa• 2 small/medium flour tortillas

Instructions1. Coat a non-stick pan with non-stick cooking spray

and place over medium heat.2. Combine egg whites and canola oil in a bowl.3. Once pan is heated (1 – 2 minutes), add eggs, bell

pepper, onion, salt and black pepper to the pan.4. Scramble until the eggs are cooked through.5. Mix in cilantro and salsa.6. Portion egg mixture onto the two flour tortillas.7. Roll each into a burrito and enjoy!

CRANBERRY-ALMOND OATMEALServes: 1

Ingredients• 1 cup water• ⅔ cup rolled oats• 3 tablespoons dried cranberries, unsweetened• 1½ scoops vanilla protein powder• 3 tablespoons almonds, sliced

Instructions1. Combine water, oats and cranberries in a bowl.2. Microwave for 1 – 2 minutes.3. Stir and let sit for 1 minute.4. Mix in protein powder and almonds.


APPLE CINNAMON OATMEALServes: 1

Ingredients

• ⅔ cup water• ½ cup rolled oats• 1 medium apple, diced• 1½ scoops vanilla protein powder• 1 teaspoon cinnamon• 2 tablespoons walnuts, chopped

Instructions1. Combine water, oats and apples in a bowl.2. Microwave for 1–2 minutes.3. Stir and let sit for 1 minute.4. Mix in protein powder, cinnamon and walnuts.5. Enjoy!

GRANOLA WITH GREEK YOGURT AND RASPBERRIESServes: 1

Ingredients

• 1 cup plain fat free Greek yogurt• ⅔ cup raspberries (fresh or frozen)• 1 tablespoon flaxseed meal• ¼ cup almonds, sliced• ⅓ cup vanilla almond crunch granola (Bear Naked

brand)

Instructions1. Mix all ingredients together in a bowl and enjoy.

Lunches and DinnersACORN SQUASH & PORK LOIN Serves: 1

Ingredients

• 7 ounce pork loin• ¼ onion, thinly sliced• ¾ acorn squash, seeded and cut into 1 inch cubes

• 1 tablespoon extra virgin olive oil• 2-3 pitted dates, chopped• 3 teaspoons cinnamon• 2 teaspoons salt

Instructions1. Preheat oven to 450 degrees.2. Combine squash, onion, dates, olive oil, 1 teaspoon

salt and 2 teaspoons cinnamon in a bowl.3. Toss squash in seasonings until thoroughly covered.4. Rub pork with remaining cinnamon and salt.5. Place pork on a baking sheet, surround with squash

mixture.6. Roast for 20-25 minutes or until squash is tender

(check pork after 20 minutes and remove if done).

QUICK CURRY SOUP WITH ROASTED CHICKENServes: 4

Ingredients• (4) 5 ounce boneless skinless chicken breasts• ½ medium onion, diced• 2 cloves garlic, minced• 2 cans low sodium great northern/cannellini beans• 1 can crushed tomatoes• 1 8 ounce can crushed pineapple, in juice• 2 cups low sodium chicken broth• ⅔ cup coconut milk• 1 tablespoon canola oil• 2 tablespoons curry powder• 2 tablespoons minced ginger (fresh is best)• 2 teaspoons cumin• 2 teaspoons salt

Instructions1. Preheat oven to 450 degrees.2. In a large saucepan, heat onions, garlic, ginger

and oil.3. Cook until onions start to soften (3 minutes).4. Add 1 teaspoon salt, 1 teaspoon cumin, 2 table-

spoons curry powder, coconut milk, tomatoes and beans.

5. Cook for 1 more minute.6. Add chicken broth and bring to a boil.7. Once boiling, reduce heat and simmer for 15

minutes.


8. Remove 3 cups of soup and puree in a blender (be careful not to overfill blender).

9. Mix the pureed portion back into the soup.10. While soup is simmering, rub chicken with remain-

ing spices.11. Place in a baking pan and cover with crushed

pineapple.12. Roast for 20–25 minutes (until internal temperature

is 165 degrees).13. Eat one chicken breast with ¼ of the soup.

SHRIMP & AVOCADO SPINACH SALADServes: 1

Ingredients• 5 ounces pre-cooked shrimp• 3 cups baby spinach• ⅔ cup chickpeas• ½ cup cucumber, chopped• 5 cherry tomatoes• 2 slices red onion• ½ avocado, cubed• 1 tablespoon red wine vinegar• 2 teaspoons extra virgin olive oil• splash of lemon juice

Instructions1. Toss spinach, chickpeas, cucumber, cherry tomatoes,

avocado and onions in a bowl with red wine vinegar and olive oil.

2. Top with shrimp and a splash of lemon juice.

COBB SALADServes: 1

Ingredients

• 4 ounces turkey breast, sliced• ½ avocado, cubed• ¾ cup cannellini beans (white beans) (canned),

rinsed• 1 small tomato, diced• 1 cup chopped cucumber• 3 cups romaine lettuce, shredded or chopped• 1 tablespoon crumbled bleu cheese

• 1 tablespoon red wine vinegar• 1 hard-boiled egg, diced

Instructions1. Toss lettuce in a bowl with red wine vinegar.2. Place lettuce on plate and top with remaining

toppings.3. Add toppings in strips for an authentic Cobb

salad look.

DOUBLE CHOCOLATE MINT SMOOTHIEServes: 1

Ingredients• 1½ scoops chocolate protein powder• 1 cup Silk Pure Almond chocolate almond milk• 2 tablespoons walnuts• 2 tablespoons cocoa powder, unsweetened• 2 tablespoons cacao nibs• 2 mint leaves• 4 ice cubes

Instructions1. Combine all ingredients in a blender.2. Blend until smooth.3. For a thicker shake, add less water or more ice cubes.

COCONUT ALMOND SMOOTHIEServes: 1

Ingredients• 1 scoop chocolate protein powder• ⅓ cup low fat cottage cheese• 2 tablespoons unsweetened coconut flakes• 1 cup Silk Pure Almond dark chocolate almond milk• 2 tablespoons almond butter• 1½ cups water• 3 ice cubes

Instructions1. Combine all ingredients in a blender.2. Blend until smooth.3. For a thicker shake, add less water or more ice

cubes.


ORANGE CREAMSICLEServes: 1

Ingredients

• 1 scoop vanilla protein powder• 1 orange• ¼ orange peel• 3 tablespoons walnuts• 2 tablespoons flaxseed meal• 1 cup water• ⅓ cup cottage cheese• ½ cup orange juice• 3 ice cubes

Instructions1. Combine all ingredients in a blender.2. Blend until smooth.3. For a thicker shake, add less water or more ice cubes.

Post-Training Lunches and Dinners

SPROUTED GRAIN PASTA WITH TURKEY MEATBALLSServes: 4

Ingredients• 1 pound 99% fat free ground turkey• 4 tablespoons flaxseed meal• 2 tablespoons tomato paste• ¼ medium onion, finely diced• 3 cloves garlic, minced• 2 egg whites• 2 tablespoons extra virgin olive oil• 8 ounces sprouted grain pasta (try Ezekiel 4:9

brand)• 3 cups pasta sauce• 2 tablespoons grated parmesan cheese

Instructions1. Preheat oven to 400 degrees.2. In a bowl, combine ground turkey, flax meal, tomato

paste, egg whites, onion, garlic and olive oil.

3. Thoroughly mix all ingredients together.4. Roll meatball mixture into 12 meatballs (approx 2

inches in diameter).5. Place on baking sheet and cook 15-17 minutes, until

juices are clear or internal temperature is 160 degrees.6. While the meatballs are cooking, prepare pasta

according to directions on package.7. In a small saucepan, stir Parmesan cheese into pasta

sauce and warm over medium heat.8. When pasta and meatballs are cooked, combine with

sauce and portion into 4 servings.

SALMON & QUINOA SALADServes: 1

Ingredients• 5 ounce salmon filet• 2 tablespoons water• 1 tsp lemon juice• salt to taste• ½ onion, finely diced• 1 cup cooked quinoa• 2 tablespoons unsweetened dried cranberries• 2 tablespoons walnuts, chopped• 2 tablespoons cilantro, minced• 1 teaspoon paprika

Instructions1. Preheat oven to 425 degrees.2. Place salmon in a shallow baking dish.3. Add 2 tablespoons of water to the pan4. Add a splash of lemon juice on top of the salmon

and sprinkle with salt.5. Bake for 12-15 minutes.6. While the salmon is cooking, combine cooked qui-

noa (cold), cilantro, walnuts, cranberries, onions and paprika in a bowl.

7. Serve quinoa salad beside salmon.

MUJADDARA WITH CHICKENServes: 4

Ingredients• (4) 5 ounce boneless skinless chicken breasts• 1 medium onion, chopped


• 1 cup dry lentils (rinsed with water)• ½ cup brown rice (dry)• 4 tablespoons canola oil• 3 cups low sodium chicken broth• 2 teaspoons cumin• 1 tablespoon turmeric• 2 teaspoons salt• 2 teaspoons pepper• 2 tablespoons fresh parsley, chopped

Instructions1. Preheat oven to 400 degrees.2. Rub chicken breasts with turmeric, 2 teaspoons salt

and 2 teaspoons pepper.3. Bake in oven for 22-25 minutes (until chicken is

cooked through).4. Place a medium sized nonstick pan over medium

heat.5. Add garlic, onions and canola oil.6. Sauté for 5 minutes.7. Next, mix in cumin and a dash of salt and pepper.8. Cook for 3 more minutes.9. Add lentils and 2 cups chicken broth.10. Simmer for 20 minutes.11. Once lentils begin to soften, stir in remaining broth

and rice.12. Cover and simmer until all liquid is absorbed (20

minutes).13. Once finished cooking, remove from heat and stir

in parsley.

MAHI MAHI TACOSServes: 1

Ingredients

• 2 corn tortillas• 3 scallions, chopped• ¼ cup cheddar cheese, shredded• ½ cup salsa• 6 ounces mahi mahi• ½ avocado, cubed• 2 tablespoons blacken seasonings• 1 teaspoon chili powder• 2 pinches salt

Instructions

1. Rub mahi mahi with blacken seasoning.2. Place on cookie sheet and broil for 4-5 minutes, flip

and broil for another 4-5 minutes.3. While the fish is broiling, wrap corn tortillas in damp

paper towel and microwave for 20 seconds – this will steam them and make them more flexible.

4. Remove from microwave and season with salt and chili powder.

5. Once fish is cooked, cut up into chunks.6. Layer tacos with mahi mahi, salsa, avocado, cheese

and scallions.

WEDGE SALAD & BURGERServes: 4

Ingredients• 22 ounces 95% lean ground beef• 4 tomatoes, quartered or diced• ⅓ cup crumbled bleu cheese• 1 large head iceberg lettuce• 4 scallions, chopped• 4 tablespoons Annie’s Natural Cowgirl Ranch

Salad Dressing• 1 cup low sodium canned chickpeas, rinsed• 4 tablespoons shelled and roasted sunflower

seeds• 1 teaspoon pepper• 4 100-calorie whole wheat sandwich thins• Mustard and low carb ketchup, as needed

Instructions1. In a bowl, mix beef, bleu cheese, scallions and

pepper.2. Form into 4 burger patties.3. Broil or cook on electric grill to desired doneness

(i.e. George Foreman grill).4. While burgers are cooking, cut the head of iceberg

into 4 wedges.5. Pair each wedge with 1 chopped tomato.6. Sprinkle each with 1 tablespoon sunflower seeds, 1

tablespoon of dressing and ¼ cup chickpeas.7. Toast sandwich thins.8. Add ketchup and mustard to taste with burgers.


Phase 2 Meal Plans

Use the sample meal plan to create your own daily menus. Remember, on the days you exercise (“Training Days”), you’ll have whey protein after your workout. You’ll note that you’ll no longer have a starchy carbs in the meal after your workout, in order to speed fat loss even more. (So there aren’t separate recipes “Post-Training” meals in this phase.)

Also, you’ll see that each recipe “serves 1” or “serves 4” or some such. You’re to eat the equivalent of 1 serving. So if it “serves 1,” you’ll eat the entire dish. If it “serves 4,” you’ll eat one-quarter of the dish. You can always save extra servings for the next day’s lunch or dinner, or even breakfast. You can also increase the ingredients of the “serves 1” dishes to make more servings (i.e. double it to make two servings, and so on)—so you can feed more people, or to save for later.

Phase 2: Training Day Sample Meal Breakfast: Low Carb Mocha SmoothieSnack: Cottage Cheese & AlmondsLunch: Coconut Spinach with Moroccan ChickenPost-Training: 1 ½ scoops Whey ProteinDinner: Texas Chili

Phase 2: Non-Training Day Sample Meal Breakfast: Denver OmeletSnack: String cheese and kiwiLunch: Bibb BurgerDinner: Simple Pot Roast

Phase 2 Meal Options

BreakfastDENVER OMELETServes: 1

Ingredients

• 3 whole eggs• ⅓ cup shredded cheddar cheese• 2 big handfuls baby spinach• ½ red bell pepper, diced• 2 ounces turkey ham, cubed (Jennie-O brand)• 2 scallions, chopped• salt and pepper to taste

Instructions1. In a bowl, mix eggs together.2. In a separate bowl, microwave spinach and ham,

covered, for 1½ minutes to slightly wilt spinach.3. Coat a non-stick frying pan with cooking spray.4. Place over medium heat.5. After pan is heated ~1 minute, add eggs and let

cook, occasionally lifting with a spatula so that the uncooked portion is exposed to the pan.

6. Once eggs are solidified, but not quite cooked through, add cheese, scallions, red bell pepper,


spinach and ham.7. Fold omelet in half, on top of itself, covering the

toppings.8. Reduce heat and cook until cheese is melted and

eggs cooked through (1-2 minutes).

ALL AMERICAN BREAKFASTServes: 1

Ingredients• 3 whole eggs• 3 slices all natural turkey bacon• fat-free cooking spray• ¼ cup shredded cheddar cheese• 1 cup fresh raspberries

Instructions1. Spray non-stick pan with cooking spray.2. Place over medium heat.3. Crack eggs into pan.4. Cook until whites harden and edges begin to bubble.5. Flip with a spatula.6. Top with cheese and continue to cook to desired

doneness.7. While the eggs are cooking, prepare bacon in a sec-

ond frying pan over medium-high heat.8. Enjoy fruit on the side.

SCRAMBLED EGGS & SAUSAGE Serves: 1

Ingredients

• 3 whole eggs• 4 small al fresco chicken sausages• 1 small apple• non-stick cooking spray• salt and pepper to taste

Instructions1. Mix eggs together in a bowl.2. Coat a non-stick frying pan with cooking spray.3. Place over medium heat.4. After pan is heated ~1 minute, add eggs, sausage,

cheese and a pinch of salt and pepper.

5. Scramble until eggs are cooked through.6. Eat apple on the side.

AVOCADO OMELETServes: 1

Ingredients• fat-free cooking spray• 6 egg whites• 2 tablespoons cilantro• cumin to taste• ¼ cup reduced fat cheddar cheese• 1/3 avocado, sliced• ½ medium red bell pepper, sliced• 1 orange• 8 ounce glass of milk

Instructions1. Mix together in a bowl, egg white, cilantro and

cumin.2. Coat non-stick pan with fat free cooking spray and

place over medium heat.3. Once pan is heated (1 minute) add egg mixture.4. Let eggs cook, occasionally lifting with a spatula so

that the uncooked portion is exposed to the pan.5. Once eggs are solidified, but not necessarily com-

pletely cooked through, add all cheese, avocado and pepper to one half of the omelet.

6. Fold other half of omelet over on top of itself, cover-ing the toppings.

7. Reduce heat and let cook until cheese is melted and eggs are cooked through (1 – 2 minutes).

8. Enjoy fruit and milk on the side.

GREEK YOGURT & STRAWBERRIESServes: 1

Ingredients• 1¼ cups Greek yogurt• 1 cup fresh strawberries, sliced• ¼ cup chopped pecans• ¼ cup coconut milk

Instructions1. Mix all ingredients together in a bowl and enjoy.


LOW-CARB MOCHA SMOOTHIEServes: 1

Ingredients

• 1½ scoops chocolate protein powder• 2 tablespoons flax meal• 22 almonds• 1½ cups So Delicious coconut milk (original flavor)• 1 tablespoon unsweetened cocoa powder• 3 ice cubes• 1 packet Starbucks Via

Instructions1. Combine all ingredients in a blender and blend until

smooth.2. For a thicker shake, add more ice or less water.

Lunches and Dinners

BIBB LETTUCE BURGERServes: 1

Ingredients

• 5 ounces 95% lean ground beef• 2 bibb lettuce leaves• 2 slices red onion• 1 slice cheddar cheese• 1 tablespoon pickled, sliced jalapeno peppers• 1 tablespoon ranch dressing (Annie’s Natural

Cowgirl Ranch)• 1 cup cucumbers, chopped• 1 tomato, chopped• 1 teaspoon extra virgin olive oil• 1 tablespoon balsamic vinegar• 1 splash Worcestershire sauce• ½ teaspoon salt• 1 teaspoon pepper

Instructions1. Mix beef, Worcestershire sauce, salt and pepper

together and form into a patty.2. Broil or cook on electric grill to desired doneness.3. Using the 2 lettuce leaves as “bread”, spread ranch

on each leaf.

4. Add the burger and layer with cheese, peppers and onions.

5. In a bowl, toss cucumbers, tomatoes, olive oil, vin-egar and salt and pepper – enjoy as a salad on the side.

COCONUT SPINACH WITH MOROCCAN CHICKENServes: 4

Ingredients

• 10 boneless skinless chicken thighs• 1 can diced tomatoes, no salt added• 1 onion, diced• 1 cup chicken broth• 2 6-ounce bags baby spinach, pre-washed• 1 cup coconut milk• 2 cloves garlic, minced• 1 tablespoon canola oil• 2 teaspoons Thai garlic-chili sauce• 2 tablespoons cumin• 2 teaspoons cinnamon• 1 tablespoon turmeric• 1 teaspoon salt• 1 teaspoon pepper

Instructions1. Rub chicken thighs with 1 tablespoon canola oil,

cumin, turmeric, salt, pepper, and cinnamon.2. Place in slow cooker.3. Cover with onions, tomatoes and chicken broth.4. Cook on low for 6-8 hours (this can also be cooked

in the oven at 375 degrees for 45-60 minutes).5. Serve with spinach as prepared below.6. Cook garlic and canola oil in a non-stick pan over

medium heat until light brown.7. Add spinach and mix occasionally until spinach is

wilted.8. Add 1-3 teaspoons Thai garlic-chili sauce (this is very

hot, use less if you have not tried before).9. Add coconut milk.10. Reduce heat to low and stir until milk is mixed with

spinach and warmed through.11. Serve chicken thighs with spinach.


SIMPLE POT ROASTServes: 5

Ingredients• 2.5 pound beef chuck shoulder roast• 2 teaspoons extra virgin olive oil• 2 onions, chopped• 4 cups baby carrots• 4 cloves garlic, minced• 1 teaspoon salt• 1 teaspoon pepper• 1 tablespoon dried thyme• 2 teaspoons dried rosemary• 1 cup beef broth (low sodium) – or red wine

Instructions1. Preheat oven to 350 degrees.2. Place a large oven safe pot or Dutch oven over

medium high heat.3. Add roast and brown on all sides.4. Remove roast from pan and discard liquid.5. Add olive oil, onions, and carrots and place back

over heat.6. Cook until onions begin to turn translucent.7. While vegetables are cooking, rub roast with salt,

pepper, thyme and rosemary – on all sides.8. Add roast back to pan.9. Add broth (or red wine).10. Cover tightly and simmer for 5 minutes.11. Place pot/dutch oven in the oven and roast for 2½

to 3 hours.12. When ready, the roast should be fork-tender.

13. Alternative method: once roast is browned, place in a slow cooker with all ingredients and cook for 4-6 hours.

ROASTED TURKEY SANDWICHServes: 1

Ingredients• 4 ounces roasted turkey slices• 2 slices red onion• 1 tablespoon canola mayonnaise• 2 slices cheddar cheese• 1 tomato, sliced• 1 teaspoon Dijon mustard• 2 bibb lettuce leaves

Instructions1. Use the lettuce leaves as the bread for your sandwich.2. Spread mustard and mayo onto each leaf.3. Layer turkey, tomato, cheese and onions.

CARB-CONTROLLED POWER SALADServes: 1

Ingredients• 1 (4 ounce) boneless skinless chicken breast• salt and pepper to taste• 4 cups baby spinach• ¼ cup chickpeas• ½ cup cucumbers, chopped• 8 cherry tomatoes• 1 tablespoons shelled sunflower seeds• 1 tablespoon walnuts, chopped• 1 tablespoons dried, unsweetened cranberries• 1 tablespoon balsamic vinegar

Instructions1. Pre-heat oven to 400 degrees.2. Place chicken on a baking sheet and sprinkle with

salt and pepper.3. Bake for 22–25 minutes.4. Toss spinach, chickpeas, cucumbers, cherry toma-

toes, sunflower seeds, walnuts and dried cranberries in a bowl with the balsamic vinegar.

5. Once the chicken is cooked, slice and place on top of salad.


MEATBALLS WITH TOMATO & MOZZARELLA SALADServes: 4

Ingredients

• 16 ounces 95% lean ground beef• ¼ cup flaxseed meal• 2 tablespoons tomato paste• ¼ cup finely diced onion• 3 garlic cloves• 2 eggs• 2 tablespoons extra virgin olive oil• 3 tablespoons grated parmesan cheese• 6 ounces mozzarella cheese, cut into small cubes• 12 plum tomatoes, chopped• ¼ cup fresh basil• 1 tablespoon balsamic vinegar• 1 tablespoon dried oregano• 1 tablespoon dried parsley• pinch of salt and pepper

Instructions1. Preheat oven to 400 degrees.2. Combine in a bowl, beef, flaxseed meal, tomato

paste, eggs, onion, Parmesan cheese, garlic, 1 table-spoon olive oil, oregano and parsley.

3. Thoroughly mix ingredients.4. Roll mixture into 12 meatballs.5. Place on baking sheet.6. Cook for 15-17 minutes, until juices run clear, or

internal temperature is 160 degrees.7. While the meatballs are cooking, combine tomatoes,

mozzarella, basil, remaining olive oil, balsamic vine-gar, and salt and pepper in a bowl.

8. Mix thoroughly to ensure tomatoes and cheese are coated.

TEXAS CHILIServes: 5

Ingredients• 3 pounds top round lean beef• (2) 6 ounce cans tomato paste• (2) 4.5 ounce cans diced green chilies• 32 ounces low sodium beef broth

• 1 tablespoon canola oil• 2 cloves garlic• 1 onion, diced• 5 scallions, chopped• 1 tablespoon cumin• ¼ cup chili powder• 1 teaspoon black pepper• ½ teaspoon crushed red pepper• 2 tablespoons unsweetened cocoa powder• 1 cup water• 1 chipotle pepper, diced (optional)

Instructions1. Trim all visible fat from top round and cut into

cubes (no bigger than 1×1 inch).2. Add canola oil and cubed beef to medium/large

saucepan.3. Place over medium heat and cook until beef is

browned on the edges.4. Remove beef from pan and place in a bowl on the side.5. Add garlic and onions to the pan.6. Cook until onions soften.7. Add back beef, spices, chilies, chipotle pepper

(optional) and tomato paste.8. Stir until spices and tomato paste are thoroughly

mixed and coating the beef.


9. Add beef broth and water to the pot.10. Cover and simmer for 45 minutes.11. Stir and simmer, uncovered, for another 45 minutes.

SAUTÉED KALE & POACHED HALIBUTServes: 1

Ingredients• 6 ounces halibut• 3 cups kale, chopped• 1 ½ cups water• splash of lime juice• 1 tablespoon butter• 1 clove garlic• pinch of salt and pepper• 2 tablespoon parmesan cheese

Instructions1. Bring water to a simmer in medium-sized saucepan.2. Add halibut, lime juice, salt, pepper, and Parmesan

cheese.3. Cover and cook for 5-8 minutes or until halibut is

opaque and flakes off with a fork.4. Remove halibut.5. To sauté kale, heat butter, onions and garlic until

onions begin to soften.6. Add kale and stir occasionally, cooking for 5-7 min-

utes (until stems have softened).

STRAWBERRY PISTACHIO SMOOTHIE Serves: 1

• 1 ½ scoops vanilla protein powder• ¼ cup pistachio• ½ cup strawberries• 1 TBSP strawberry banana flavored flaxseed oil• 3 ice cubes• 1 ½ cups water

Instructions1. Combine all ingredients in a blender and blend until

smooth.2. For a thicker shake add more ice cubes or more

water for a thinner shake.

COCONUT BLUEBERRY SMOOTHIEServes: 1

Ingredients

• 1 ½ scoops vanilla protein powder• 1 cup blueberries• 3 tablespoons walnuts• 2 cups So Delicious coconut milk, unsweetened• 4 ice cubes

Instructions1. Combine ingredients in a blender.2. Blend until smooth.3. For a thicker shake, add less liquid or more ice cubes.

© 2014 by Rodale Inc. All rights reserved. This material is for the personal use of Rodale customers only. For any other purpose, no part may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. The material here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, please seek competent medical care. Before you undertake a new health program or fitness regimen, we encourage you to discuss your plans with your health care professional, especially if you have not exercised for several years, are over 35, or are overweight. Mention of specific companies, organizations, or authorities does not necessarily imply endorsement by the publisher nor does it imply endorsement of the information by those companies, organizations, or authorities. Internet addresses and telephone numbers were accurate at the time this was posted. Editor: Adam Campbell Project manager: Danielle Veloza Cover designer: Dan Redding Layout designer: Dan Redding Photo editor: Jim Gallucci Photography: Cover image is by Scott McDermott. Interior images: Thinkstock. Title code 0197754/60DayTransDVD/202575101/2-14-14

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