Empowered to change!

Welcome to Jenny

4-WEEK MENU PLAN

DECEMBER 2021

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Welcome! We can’t wait to help you reach your goals. With Jenny's most effective and holistic weight loss

plan ever, you’ll eat better, live healthier and create new, long-lasting habits!

The #1 key to your success? Sticking to your menu. Each week, the food you receive will align with your menu plan.

Begin with Week 1 and work your way to Week 4.

Here are a few tips to get started:

• Open your Jenny app to instantly view your menu and track your meals and snacks!

• Stay hydrated throughout the day.

• Plan your weekly activity and strength training with your coach.

• Step on your Hey Max! Scale daily to track your transformation.

• Connect with your coach for motivation, tips and more.

We’re here for you! For more tools and info, visit jennycraig.com, or call 1.800.JennyCare (or 1.800.536.6922)

Questions? Our Jenny Craig coaches have answers! • Connect with your coach for motivation, tips and more.

PLANTPOWER

Enjoy as many as you’d like!

Asparagus

Bell Peppers

BroccoliCarrotsGreen Beans

Mushrooms

OnionSalad Greens

Zucchini

Lean meat, 2 oz

Cheese, ¼ cup

Egg, 1 large

Fish, 2 oz

Greek Yogurt, unsweetened, 1 cup

Nonfat Milk, 8 oz

Nuts, 2 tbsp

Soy Milk, 8 oz

String Cheese, 1 piece

Apple, 1 medium

Beans ½ cup

Berries, 1 cup

Brown rice, ½ cup

Corn, ½ cup

Grapes, 1 cup

Hummus, ¼ cup

Oatmeal, ½ cup

Orange, 1 medium

Carbonated Mineral Water

Coffee, black

GarlicGingerHot Sauce

Lemon or Lime Juice

SalsaTea, unsweetened

Sweeteners, natural, calorie-free

Butter, 1 tsp

Jenny Craig Dressing (2)

Jenny Craig Breakfast Syrup

Oil (canola, olive, avocado, corn,

peanut, safflower), 1 tsp

Parmesan or Feta, low-fat, 1 tbsp

Salad Dressing, 1 tsp

Seeds, any, 1 tsp

Sour Cream, 1 tbsp

Enjoy as directed on your menu. Enjoy as directed on your menu. Enjoy as many as you’d like!

Enjoy up to 3 per day.

Your ultimate guide to complement your Jenny meals. Add these to your meals or enjoy them as snacks.

You’ll see them listed on your menu. Find the full guide and more info in the app!

HEALTHYFUELHEALTHYCARB

FLAVOR ENHANCERS FLAVOR BOOSTERS

GROCERY GUIDE

Time is on your side. Taking a break from consuming calories - also known as

intermittent fasting - can help support your weight loss and may be beneficial to

your health and metabolism!

Know yourself and plan ahead. Use the "Start/Stop Your Fast" feature on your Jenny

app to decide the best time to start eating and stop eating. Aligning your schedule

will remove the guesswork of planning when to eat.

Empowered to change!

Reaching a healthy weight isn’t just about the number on the scale. It’s about developing healthy, holistic habits you will practice for a lifetime. It’s about becoming the best version of yourself each day!

Check out these additional resources for real-time support and motivation. Get inspired, find new recipes and connect with other Jenny members.

• Frequently Asked Questions https://www.jennycraig.com/faqs

• Max Up Activity Videos http://www.jennycraig.com/activity

• Healthy Habits Blog https://community.jennycraig.com/healthy-habits-blog

• Community https://jennycraig.com/community

• Mobile App

• Connect with us on Social

Resources

AndroidApple

Jenny Craig @JennyCraig @JennyCraigOfficial Jenny Craig

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Congratulations on taking the first step toward reaching your weight loss goals! Your journey to better health starts today — and we’ll be by your side every step of the way.

Always consult your physician or health care provider before beginning a weight loss or exercise program.

Phone #:

Coach’s Name:

Online Username:

Online Password:

Customer Support: 1.800.Jenny.22

Real Results with Jenny

Useful Information:

What’s your reason for starting this journey? Be as specific as possible. Return to your reason to remind yourself why reaching a healthy weight is important to you.

I want to lose weight because . . .

What’s Your Personal Motivation?

Tenisha, -25 lbs &

5.5 inchesoff her waist1

1Average weight loss on the Max Up program in a study was 15 pounds in the first four weeks and 1-2 pounds per week thereafter. Average waist size reduction was 3 inches. Tenisha lost 25 pounds and 5.5 inches off her waist on Max Up in 11 weeks. Tenisha received promotional consideration. Results may vary.

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Real Results with Jenny . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

A Science-Backed Plan For Real Results . . . . . . . . . . . . . . . 8

What to Expect on Jenny . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Max Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

Eat Well . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Jenny Menu and Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Navigating Your Menu . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Menu Days . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Daily Check-Ins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

Drinks to Enjoy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

Drinks to Avoid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

Your Activity Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

ContentsMax Up Experience . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

Healthy Living . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Self-Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

Mindfulness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

Tips & Tools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24

Grocery Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24

PlantPower . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24

HealthyFuel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

HealthyCarb . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Flavor Enhancers & Boosters . . . . . . . . . . . . . . . . . . . . . . . 30

Portion Control . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32

“ I went from skipping meals to having three great meals plus snacks and dessert every day – and watching the weight fall off!”Libby, Real Member

Beef Stir Fry BowlNew!

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There’s a reason why Jenny has been around for nearly 40 years: Our proven plan has been clinically proven to result in 3X more weight loss than dieting on your own.*

1. You’ll follow your menu plan

Your menu plan is designed to provide you with optimal nutrition while helping you lose weight. Make sure to follow each day carefully to see the results you want!

2. You’ll enjoy great-tasting food

Every day, you’ll eat 3 fully prepared entrees, 2 healthy snacks and 1 snack of your own. Our meals are chef-crafted and flash-frozen to lock in nutrients and flavor.

3. You’ll meet with your coach weekly — over the phone or in-person

Your coach will help guide you along your journey, answer your questions, keep you motivated and give you the tools you need for lasting weight management.

4. You’ll get the best digital tools

From follow-along activity plans to our Hey Max! Wireless Scale that syncs seamlessly to the Jenny app, you’ll get all the tools you need for the best results!

5. You’ll create healthy habits to help you reach your goals!

Every day is a chance to create lifelong, healthy habits and we’re going to show you the way. You’ve got this!

Make sure to download the Jenny app.

A Science-Backed Plan For Real Results

What to Expect on Jenny

* JAMA. 2010 Oct 27;304(16):1803-10* JAMA. 2010 Oct 27;304(16):1803-10

Max Up your weight lossLose up to 18 pounds and 5 inches off your waist in your first 4 weeks** with our most effective and holistic plan ever featuring delicious chef-crafted meals, snacks, desserts and Recharge Bars.

Max Up your experienceGet a guided, customizable and fun activity plan with follow-along videos designed to boost your results, increase your energy and enhance your quality of life! Track your progress with the Jenny app.

Max up your resultsIncludes personal weight loss coaching to help you lose 3X more weight than dieting on your own!* Your coach will support you with custom meal planning, activity and hydration guidance, and more!

**First 4 weeks only. Average weight loss in a study was 15 pounds and average waist size reduction was 3 inches for those who completed the program.

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How It Works

Rest: During this 14-hour rejuvenation period, you’ll take a break from food and caloric beverages — most of this time is spent sleeping! This is when your body switches to fat-burning mode. Recharge: Break your hunger - not your fast - with our revolutionary Recharge Bar. Enjoy this bar 1-2 hours before the end of your 14-hour rejuvenation period. Then, for the remaining 10 hours, nourish yourself with Jenny Craig’s chef-crafted meals and snacks.Repeat: Stick to the plan and take your results to the Max! Connect with your weight loss coach weekly for personalized feedback and meal planning.

Rest. Recharge. Repeat.

Max Up™ leverages the powerful science of intermittent fasting — eating smart during the day and taking a break at night — to help accelerate weight loss and promote incredible benefits.

Your metabolism isn’t constant: It’s most efficient in the day and tapers off at night. Max Up aligns your meals with this curve so you’ll eat when your metabolism is optimal.

The Power of Intermittent Fasting for Weight Loss

Your metabolic curve helps maximize your weight loss potential.

9 am 7 pm

*First 4 weeks only. Average weight loss in a study was 15 pounds and average waist size reduction was 3 inches for those who completed the program.

Lose up to 18 pounds and 5 inches off your waist in your first 4 weeks.*

Our one-stop, most effective plan ever.

I N T R O D U C I N G

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You don’t have to give up your favorite foods to lose weight! However, it’s important to consume a variety of nutrient-rich foods in proper portion sizes. Your Jenny Craig menu reflects multiple health organization’s recommendations:

Fruits, vegetables, whole grains and reduced-fat and nonfat dairy

Lean proteins, including beans, fish, poultry and low-fat cuts of meat

Heart-healthy oils and nuts

Eat Well

Jenny Menu and FoodsOne of the best parts about Jenny is that we do all the meal planning for you. By following your plan, you’ll learn proper portion sizes and how to choose healthy foods that will support your goals.

Navigating Your MenuFollow your menu to set yourself up for success.

We suggest using your Jenny app to check off each food item for the day. If you add any additional items like veggies, fruit or dairy, make a note in the app!

Menu DaysEach day is a complete nutritional unit that’s balanced in calories, carbohydrates, fat and protein. For the best results, avoid swapping meals.

Food in bold font on your menu

These foods are your Jenny Craig meals, snacks and special items.

Non-bolded foods on your menu

These are the grocery foods that you’ll grab at the store. Refer to your Grocery Guide (on page 22) for some options to load in your cart.

Chicken Fettuccine Alfredo

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Daily Check-InsOne of the best ways to monitor your progress is with daily check-ins. We recommend keeping track of the following daily:

Your food intake

Your activity

Your weight

Use the Jenny app for a simple monitoring tool. This way you can recognize your wins, identify challenges, and reflect on how far you’ve come!

PlantPower, HealthyCarbs & HealthyFuelsBeyond your Jenny meals and snacks, you will add fruit, nonfat and reduced-fat dairy, and lots of non-starchy vegetables to your plan. Check your menu or ask your coach for the recommended servings per day.

Dairy such as …• 1 Jenny Craig Vanilla or Chocolate Shake (U.S. only) • 1 cup nonfat milk or dairy alternative • 1 cup nonfat plain Greek yogurtFruits such as …• Apple• Banana• Grapes• OrangeNon-Starchy Vegetables such as …• Asparagus • Broccoli • Mushrooms• Tomatoes

Drinks to EnjoyThirsty? Check out our top picks that will keep you on track.• Water• Naturally flavored water• Unsweetened sparkling water• Unsweetened coffee and tea

Drinks to Avoid Sugar bomb alert! These beverages are full of empty calories and can contribute to weight gain. Try to avoid the following:• Alcohol• Soda & Energy drinks• Sweetened coffees and teas

Pro Tip: Step on your Hey Max! Scale to track your transformation and stay motivated!

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No matter where you’re at, getting started with your activity plan is simple and fun! You’ll be working closely with your personal coach to incorporate daily activity into your routine. We’ve included a quick guide to help you get started.

Check out your follow-along videos in the app or log in to your Jenny account to view them!

1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4142018/2https://www.cancer.org/latest-news/five-benefits-of-strength-training.html

Your Activity Plan

If you’re new to activity, start small and work your way up to these recommendations:1. As a baseline, we recommend aiming for 8,000

steps per day.2. Aim for 30 minutes of strength training, three times per

week. Follow along with your strength training videos in the Jenny app. It’s important to listen to your body — if something doesn’t feel right, rest!

Types of Physical Activity & Health Benefits Cardiovascular exercise

Examples: Walking, swimming, dancing, bicycling Regular cardiovascular activity can benefit your health by:1

Reducing inflammation Boosting your mood Increasing your ability to burn fat

Strength training exercise

Examples: Lifting weights, climbing stairs, bodyweight exercises, resistance bands Regular strength training exercise can benefit your health by:2

Increasing your bone density Improving your balance Helping with weight management

Activity Recommendations

† Average weight loss on the Max Up program in a study was 15 pounds in the first four weeks and 1-2 pounds per week thereafter. Average waist size reduction was 3 inches. Angela lost 35 pounds and 4.3 inches off her waist on Max Up in 15 weeks. Angela received promotional consideration. Results may vary.

Angela, -35 lbs & 4 inches

off her waist1

Jenny’s Tip: Use your Jenny water bottle infuser to stay hydrated throughout the day!

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Hey Max! Wireless Scale — Track your transformation effortlessly every morning. Daily weigh-ins can increase your chances of weight loss success!1 Order Now

Jenny app — Download the app to stay on track! Monitor your weight loss progress and measurements.

Max Up Your Experience Digital Tools With Jenny, you’ll get all the tools you need for the best results!

Measurements As you lose weight and build muscle, your body composition will change! Taking measurements is a great way to keep tabs on your progress.

To measure your waist, place your tape measure above your belly button and below your ribs. If you were to bend to the side, it would be there. Pull the tape measure around your body and note the number.

Quality of Life Assessment Make sure to take your Quality of Life Assessment! This survey includes questions that will help you notice incredible benefits such as increased energy, more confidence and better health!

Login to your account and click on Resources and Quality of Life Survey at the top of the page.

1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/

Jenny’s Tip: Take measurements before you get dressed.

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Beyond what you eat and how much activity you get, other factors can impact your weight loss.

Healthy Living

Sleep Regularly skimping on sleep won’t just make you feel tired — research indicates it could contribute to weight gain and other health issues.

If you’re struggling to get enough rest, use these tips to help you sleep sounder.

1. Cut out caffeine before bed. Because caffeine is a stimulant, it may prevent you from falling asleep at night. Try to avoid caffeinated beverages for 4-6 hours before you hit the hay.

2. Set a sleep schedule. Try to set a sleep schedule that’s around the same time each day — and stick to it as closely as possible — even on weekends.

3. Wind down. Before you turn off the lights, try reading a book or practicing meditation to help you relax. Avoid checking your phone right before bed.

Self-Care Two words: Treat yourself (in a healthy way, of course!). Taking care of your physical and emotional well-being is an important part of your overall health. Try a few of these tips.

1. Dedicate 15 minutes — just for you. Whether you wake up a few minutes early or take an extended lunch break, carve out some time to do something you enjoy.

2. Listen to a podcast. Want to learn more about a hobby or get lost in an unsolved mystery? There’s probably a podcast for that. Tune in and get lost!

3. Get outdoors. Spending time surrounded by nature can be incredibly relaxing — and it’s a great way to unplug.

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Mindfulness Being mindful is a practice that may help improve your life and enhance your weight loss efforts by helping you become more aware of your choices. It involves maintaining a moment-by-moment awareness of your bodily sensations, thoughts, feelings, and environment.

Here are a few ways to practice being in the present moment.

1. Practice mindful eating - Take time to savor every bite, and recognize when you’re tempted to eat for reasons other than hunger. Being mindful can allow you to focus on your meal, helping you to enjoy your food even more!

2. Find acceptance - Sometimes we can forget about our unique gifts — what makes you, you! Focus on what you like about yourself — and surround yourself with people who accept and share your values.

3. Visualize success - Your mind is a powerful tool. Even when your aspirations seem out of reach, visualizing them can help you refocus and may bring you one step closer to accomplishing them.

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Tips & Tools

Alfalfa Sprouts Daikon (Chinese radish) Rutabaga

Asparagus Fennel Salad Greens (arugula, romaine, iceberg, green or red leaf, mixed greens, spinach, endive, escarole, any)

Bamboo Shoots Green Beans Sauerkraut

Bean Sprouts Greens (mustard, collard, turnip, kale, dandelion, chicory, chard)

Snap Peas

Beans (wax, Italian) Hearts of Palm Snow Peas

Beets Jicama Spaghetti Squash

Bell Peppers Kohlrabi Summer Squash (yellow, crookneck)

Bok Choy Leeks Tomatillos

BroccoliMixed Vegetables (without corn, peas, pasta)

Tomato Juice (low sodium), Sauce, Canned

Brussels Sprouts Mushrooms Tomatoes (any)

Cabbage Okra Turnips

Carrots Onions (all varieties) Vegetable Juice/V-8 (low sodium)

Cauliflower Peppers (all varieties) Water Chestnuts

Celery Rabe (rapini) Watercress

Cucumber Radishes Zucchini

Grocery GuideThe ultimate guide to complement your Jenny meals and help you Max Up your life! Together with your menu and your own fresh ingredients you have the makings for a truly balanced diet. This guide is your go-to for fresh fruits and vegetables that give you the vitamins and minerals your body needs, the protein that help build a strong body, and healthy fats to nourish your mind. There are so many delicious suggestions — you’ll be sure to find something you love! Each item listed is one serving. If you have any questions be sure to ask your coach.

PlantPowerThese non-starchy vegetables are unlimited! We recommend consuming at least 3 servings per day. Did you know vegetables are considered carbs? These powerful veggies are filled with vitamins, minerals, and antioxidants, designed to help you feel good and keep your gut healthy! Fill up on your favorites below! These options are part of your menu and packed with nutrients that your body needs.

1 ServingRaw or salads: 1 cup

Cooked: ½ cupVegetable juice: ½ cup /4 oz

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Beef, lean, trimmed 2 oz. Fish, fatty (salmon, tuna, mackerel, swordfish, trout), 2 oz.

Canadian Bacon 2 oz. Fish, white, baked or broiled, 3 oz.

Cheese, low fat/nonfat, 1 slice or 1/4 cup shredded

Ground meats: Beef, ≥ 90% lean, Chicken, Turkey, ≥ 93% lean, 2 oz.

Chicken, skinless, 2 oz. Ham, low fat, 2 oz.

Cottage Cheese, low fat or nonfat, ½ cup Jenny Craig Protein Snack Bars

Deli Meats, 2 oz. Jenny Craig Shakes *US Only

Edamame, cooked, deshelled, ½ cup Jerky (turkey, chicken, pork or beef), 1 oz.

Egg Substitute, liquid, 1/4 cup (1 Egg eq.) Milk (nonfat, skim, low-fat, reduced fat), 1 cup

Egg Whites, 2 Nut Butter (almond, cashew, peanut), 1 Tbsp.

Egg, 1 largeNuts (almonds, brazil nuts, cashews, hazelnuts, macadamia, pistachios, pine nuts, peanuts, pecans, walnuts), 2 Tbsp.

Parmesan Cheese, grated, ¼ cup Veggie dogs, low sodium, 2 oz.

Pepperoni, 2 slices String Cheese, low fat, 1 piece

Plant-Based Cheese, low fat, low sodium, 2 slices Tahini, 1 Tbsp.

Plant-Based Milk, (soy, hemp, flax), low fat, 8 oz. Tempeh, low sodium, ½ cup

Pork, lean, trimmed 2 oz. Tofu, ½ cup

Protein Powder, 2 Tbsp. Tuna, water-packed ½ cup

Salmon, canned in water 2 oz. Turkey Bacon, 3 slices

Sardines, drained 3 oz. Turkey Pepperoni, rounds, 2 oz.

Seitan, ½ cup Vegetarian Burger, 3 oz.

Shellfish (shrimp, lobster, crab, clams, oysters, mussels), 3 oz.

Yogurt, Greek, nonfat, unsweetened, 1 cup

HealthyFuelThis group of lean proteins, low or non-fat dairy, some healthy fats contain some pretty powerful nutrients! These foods are slower to digest which helps keep you full and increases satiety. This group focuses on proteins some healthy fats. Proteins are responsible for some pretty important stuff in the body like helping to keep blood sugars stable, growth and repair of cells, and maintaining your muscle mass. Healthy fats provide nourishment to your brain and nervous system, keep the skin looking great, and help your body absorb nutrients. Consume as directed on your menu.

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Peach, fresh, 2 medium Roll, whole wheat or rye, 1 small

Pear, 1 medium Split Peas, cooked, ½ cup

Peas, green, cooked, ½ cup Strawberries, whole, 1 cup

Persimmon, 1 medium Sweet Potato, ½ cup or 1 small

Pineapple, fresh, 1 cup Tangelos, 1 medium

Pita Bread, 6-inch whole wheat, 1 Tangerines, 2 medium

Plantains, cooked, ½ cup Watermelon, cubed, 1 cup

Plant-Based Milks (almond, oat, coconut, rice), unsweetened, 1 cup Yam, plain, ½ cup

Plums, 2

Apple, 1 medium Couscous, cooked, ½ cup

Applesauce, unsweetened, ½ cup Crackers, whole grain, ¼ cup

Apricots, fresh, sliced, 1 cup Figs, 2 fresh

Banana, 1 medium Fruit, canned, packed in water, 1 cup

Barley, cooked, ½ cup Fruit, juice, 1/2 cup

Beans, cooked 1/2 cup, (black, pinto, white, kidney, lima, chickpea, garbanzo) Goji Berries, dried, ¼ cup

Blackberries, 1 cup Grapefruit, 1 medium

Black-eyed Peas, cooked, ½ cup Grapes, 1 cup

Blueberries, 1 cup Guava, 1 cup

Bread, 1 slice (multigrain, oatmeal, pumpernickel, rye, sourdough, whole wheat, whole grain)

Honeydew Melon, cubed 1 cup

Cantaloupe, 1/3 melon or 1 cup, cubed Hummus, ¼ cup

Cherries, 1 cup Kiwifruit, 2 medium

Clementine, 2 Lentils, cooked, 1/2 cup

Corn, yellow or white, ½ cup Mandarin oranges, 2 medium

Mango, 1 cup Pomegranate, 1 medium

Nectarine, 1 medium Potato, baked or boiled, 1/2 cup or 1 small

Oatmeal, prepared with water, ½ cup Prickly Pear, 1 cup

Orange, 1 medium Prunes, ¼ cup

Papaya, raw, cubed, 1 cup Raspberries, 1 cup

Pasta (whole wheat, lentil, garbanzo), cooked al dente, ½ cup Rice, brown, cooked, ½ cup

HealthyCarbHealthyCarbs are a part of good health! These foods have loads of fiber, vitamins, minerals and other great nutrients. Their job is to help keep you feeling good from all the nutrients, feeling full and maintain a healthy digestive system because of the fiber. Consume as directed on your menu. We recommend at least 1 fruit serving per day!

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Avocado, 1/8 or 2 Tbsp. Nonfat Plain Greek Yogurt, 2 Tbsp

Barbecue Sauce, 1 Tbsp Oil (canola, olive, avocado, corn, peanut, safflower), 1 tsp.

Butter, 1 tsp. Olives, black or green, 8

Chocolate Syrup, sugar free, 1 Tbsp. Parmesan or Feta, low-fat, 1 Tbsp.

Coffee Creamer, fat free, 1 Tbsp. Popcorn, 1 cup

Cream Cheese, reduced fat/fat free, 1 Tbsp. Pudding, 1/4 cup

Flaxseed, 1 tsp. Relish, 1 Tbsp.

Honey, sugar free, 1 Tbsp. Salad dressing, 1 tsp.

Jenny Craig, Breakfast Syrup Salad dressing, light or reduced fat 1 Tbsp.

Jenny Craig, Salad Dressings *US Only, counts as 2 Seeds, any, 1 tsp

Ketchup, 1 Tbsp. Sour cream, 1 Tbsp.

Maple Syrup, sugar free, 1 Tbsp. Teriyaki Sauce, 1 Tbsp

Margarine, 1 tsp. Tomato Paste, 1 Tbsp.

Mayonnaise, 1 tsp. Whipped Topping, 3 Tbsp

Flavor Boosters These are completely optional add-ons and condiments for your meal plan. A little flavor bump that goes a long way! These are approximately 0-35 calories, enjoy up to 3 per day to stay on your plan.

Unlimited (1 serving = 10 calories or less)

Broth, low sodium (beef, chicken, vegetable) Jenny Craig Recharge Fresh

Carbonated Mineral Water Lemon or Lime Juice

Coffee, black Mustard 1 Tbsp.

Diet soda, 1 per day Peppers, hot

Garlic Pimento

Ginger Salsa

Green Chilies Soy Sauce, low sodium

Green onions/Scallions Sweeteners, natural, calorie-free

Herbs & Spices (cumin, oregano, paprika, parsley, red pepper flakes, pepper) Tea, unsweetened, unlimited

Horseradish Vinegar

Hot Sauce Worcestershire Sauce

Flavor EnhancersThese are optional add-ons and condiments that can be used to spice up your meal plan. Enjoy as many as you’d like!

Use this helpful guide next time you’re unsure of the proper portion sizes that will support your weight loss efforts.

LET JENNY GIVE YOU A HAND WITH

PORTION CONTROL

3-4 ouncesYour palm determines your protein portions.

Great options include grilled lean meats, eggs, fish and tofu.

1 cupYour fist determines your veggie portions.

Pro tip: If you’re trying to lose weight, load up your platewith plenty of non-starchy vegetables. One cup is the

minimum amount you’ll want on your plate.Great options include spinach, broccoli, asparagus and tomato.

1/2 cupYour cupped hand determines your carb portions.

Great options include brown rice, whole-grain bread,sweet potatoes and oatmeal.

1-2 tablespoonsYour thumb determines your fat portions.

Great options include avocado, olive oil, nuts and nut butter,

1 teaspoonYour thumbnail is equivalent to 1 teaspoon.

If you want to reduce your fat serving size, aim for this amount.

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