BodyBoss Method 12 Week Nutrition Guide

bodys

perfo 12-WE WE K NUTRIO GD GD

✓

150+ Supe fod Meal Rc ciip!

v

 c h( h(rrg You ourr  \  \t   tb bJJism



v 1in 1 in ·zc  Di

.

You don't get the ass you wnt by sitting on it. #BossEffect

The BodyBoss Mission

We believe you con be e boss of yor own body O misso ,s o ep you oke cage wih ou Sperood Ntiion ad Ultimae Body Ftness Gides. Gides. Tnk o s as e ed wo's o yo sde b dses o te oug oe we t's eeded o me o prep meals? Heay eang too ard? Soy babe we don wot yor ame excuses Commt o or eay eaig po ad we' ge yo te toos to ansorm yo body ,sde ad ou Tas our pomis to you  Or ui  Or uides des ore smpe to olow olow and or Speood S peood mea meals ls snacks ad smooes smooes oe delcous delcous ad poced wt trients ey'e aso aso e perec e or o mate ody workous eer yo won to ose wegt bas crangs o boost yor enegy we calege yo o sat uockng your deam body TODAY o keep yo mooted were bdg e odyoss Moemen brgig ogete a commty o kc-ass women om arod te word o sore ispe ad elp s a oc,ee o ea ad body goas

JOIN US AND FEEL THE #BOSSEFFECT.

12-Week Meal Planning & Prep Gude Simple heathy aing o  crus avngs. ose wight ad bud he y f y eas! Mal--by Mal by--ma Guid to th Suprfood dit . Bilt for usy womn Fomated or maximum sts  Dovr h powr of Sprood Ov 150+ satisfyg, tasty ad rgizig cips Smp dily strtr: strtr:  mals ad 2 saks o fir up your mtbolsm BONUS Worksht to trak sts istyl tps wkly soppig lists postworkout snaks ad smooths ps hany kith haks

Fast FAQS

Fast FAQS If you've stggled o ose weight, s tme to rethnk trto. Forget crsh dets-the Boyoss Spefood Ntrto & Recpe Ge wl hep yo smsh yor boy goals ad reate lfelog ealhy habts! t om s busy. busy . Hw con I sp mysef fm eaig he wng fds?   ccl o obt cvg' T N�  d   cud c ud  pn c c  u upe upe  mo mo  ieie-  ood o   p wi majr e  Al ml n  G o• ig o giz, G giz, iy   •t •t nh king

Wy d' d' ds vr wk f m Rti i s o  Rtii  Prid. Yo  oy  so 0  ou ypiy i wight   g  as o mlsm sl s l Ad ts fa 1l, vss s s  tuu efr pn s ppn9  and  y y0  folw m 9 W ♦  s d  0 hln   w  ntn  l o ls or• 0Jy o ➔

Con I

a aly ad als b saisfd

 O O or o r o on n pn yo  O  omb p prot bi «   hr hl a  la yu ul  d d Yu  l l0 0  o   o M  up up cht l o o to cg o ty  :  p yo II e e hug!

Wil  si be ale  snak The 1on Gde 1ludH 1 "  d! Se rom 3 ty  2 erUp e ond o  Woout Woout oy Sk. P h Sp (B S)   S uid   how o k t l fyi t  n It

s pssib  g prman rsus

  ood rto de ep you oieve yo body g D rt fen hy  g g bi Th Gd o t ogid h Body lt Body Ft  T Fi Fi  Gids ih-ini wo e i o  up r b$ bd e u nd Qpidy bu  8y coi the  youll 4 n   pe of yo lf

What''s in te What

BodyBos

Nutrion Guide

-

What''s in te What

BodyBos

Nutrion Guide

1212 -Week

Nuton Pogam

$1(r9 .otn n t  y  nrl nr l Nois o ,  ,  ov ng od �  ul

Meal al--by by--Mea Plan E day cld 3 ls od 2 s"cs h01 omn• r  rn-d n-dM M Sood I. on, •olh •ol h ts o holso• r r

Ntitona Tp Lm  os os o stsf, f od o  b sh  t hos o o lg o hoy lf♦

150+ ai aif fyyng and enegzin ecpe Ga tos wit ima lls of ts o is r g ad fu u ody  o r

BONUS s s-wrk r�vr s s/s /s�k �kss gu guiide nud 2 POp i,  + -  - 

Appoed Chea Mea ggeon Your gr ght for 'co m !hot oe o e  ad ta ta  e    coK coK e r a 

" mpe ( pe) Food a Gde m  to eploe low-tri low-trit t os  et t o o f  f loge a nrs  by

✓ Woee o eay goal eg S wi wi s d by s s  tro o .ss t r r o ws S Se e  our ls l s  t 8oy8 8oy8oH oH comm o  oo

N tp, i itce tcen n hac hac hoppng  and poge epo Wht s s t, kc k  s s o ros s   yu uoc  o ody potn potn 

Disclaimer

Disclaimer Not fr Resoe "si i our our on/O  g g in  ding or  o o    8 P d r teri t eri d p� du  c (  y y 0M  $ m ur nn nn s fo onl nl d nfom ur   •  l  • • ce, c e,  rce o  of I• I•   on i We oe  •e  mn mo ooo o oo   co com o curnt cur nt  C ld ld t   p 0 u4   °'• l  m O   dt d d  wh    mo  No   . o n o  Ct C t  m c ond ondyr yr  o 8o Con1  o      h   Ud U d  . F    n nn n  • d d   orr ur o  d   o Not f R e-So Soll e 8>H  nt t of  ny y  m    h o.   e &p co I m  d n9on bu h s bd ond BB  You w  t  or  p i o;ho   iz 

S n       o ge , o n •  pe .    ollo 0 c \ re ondor ros t odVs (o/r th sd urs) urs) 1 v urc d       o , & & or     y or   l hm tu    ce  W y  o  ol  t mt,    cnt  tt  ! !  or & & J   ol rg,  o, mro,   o o- o-  cb  vt n y'  nu     B   r un l io  ,   ,   o ol w w   AL hs d d Heot·h Disc Discomer

  x  n n6 6 am o s        6    h  e nng d   oom ond 5 u    h op op    h  o  • e not  o o  t  mko od  Cnt i n  u    d h  h d  t o tu t u  o l d dt OQ   o l o o   .  i ill   h on diea 1rk1 1r k1 o    o o   •  8  8   d d a  n m.  do 1 om  on 11 1 1 y y l i         cl cl     o ll o a r h       d d t t  yn l @X 0  °   ouo  or     u n d  od    on o  ad a ib   W cl C d o   ! u s @Xt   d wh  or ul ,o n th jKcn r  m:. O  e • p   o no   m for on l  mos mos ' id  du 10 or on  o o u     T T dism dis m d • e  8o « y C• s o ond r   ordoih th o of s,   •  o mt b °t i ir ir  od c T pi p  nd nd  o! e i!d 0 1 r 01<  o s s 1

Contets

Contets

Meet The BodyBoss Supeoo Gide

12

6 Fou ndlions Of The Sproo Guie

1,

Sper Cag Wit Spfoods

6

A-Z O Te Body Boss Suods

9

Smple (Bt Spe) Food wop Gdes 9 ip Fo Wigtoss

26

20

Geng  Mos Fom Ts Gd

32

12 Rls   Spoo Diet

3A

Body Goo Is Woksee

35

  Wk Joy

37

Eqmt Yo' Ned

38

Kic Hocs

39

 et Cb

AO

Joi  Movm

A2

I

.

6 Foundatis f he Superd Guide

6 Foundatis f he Superd Guide

0 '

·01

I"

,r

 Spf Gd wa cr 0 ♦!p ♦! p y y oci r niq9 b 1.   o o• on♦ ve <$ o yr e e on «jy Q 

Ta: ·y & E, rgizng M a'e O m conl   e iea iea booce   p h9 s Sds and opx ohs Yo' Yo' l fl id a erg Yu wo  g&I bor bor o o fee deprv os al e e ond  o  o a

Fd-Up Mtabolism

-

A ud m m po PN PN  o o o V5  id o los wgh t aoud uo1 Sf he o o em all oces a efid foods.

Nourishng Supefd. Supefd.s

A v  >

e

o

-.

my edc or ood intak cs 'fOl os  sw s u m  o ·t o  s hs • posi fft W  t -dn   h g h wy y d x od burn,   l

Sfuctd Mal Pan _

-

T 8od Spd  Gue coroe S  eey l to hl  �e our  .  . Te te i i o Speo Speo  e in r unt unt dsi  ng ng e  pr wt  e

Goby Caving  3 fll ml,  2 , dl yo w eel eel de de  By m f h zro or low nrioa vl or m po hel y eC  ra yl4

Super Charge with Spefoods

Super Charge with Spefoods Superfoods povde moe than jst he enegy; they'e oods wh eal-dea benets! Pcked with ams, neals oxdans and pyonuens any Speroods he been pzed oughou the ages. Howee he dea o baanng o bodes w ood s ewy popa, popa , as resarch eeas we cn heal heal ou bodes om whn whn The powe o Speoods es n nuent densy o e ato o t   F h   wh  w ntens nt ens ke Frnch re  res s e  low nuen dens dens score Spnac Spnac  on the oher had, hs  near peec score Wen consderg wha wha makes  ood •supe· we lok  e olowng specs  erms o heah and weg oss benes:

.

Rduc   f fr rd1s

lmprw OWt heo

So  ,mU• ,mU • Vl

Imprv  '



Po< d om  o

Fiber

Mnrals

Loe !r

Eni fo  b o o     ff&i

Hp 'ini  

  ♦   O m

So g 

A    fu o i  c c. . mI

tpv 69 69 h

Sbi  w0 $  K  e ay

•

The din blk, of !

Supon crsl1 eot

 buld o •oi tis Ad wh o vom Cti mno oi  o a Zym  hormo  yo f , of of ad  tro of n

ri  •oty    f«io L iommo Boo  mmun mmun ytm La yo el fu od o

Mcronres Etio  t• bod 10 gro od  •l • l Hp vt v d  Sor mm• fuc oe hh hh kn kn ee a   ne Ad wou lg

Phytonutriens

Fn<  fits & ♦�s  col o    il. 1  benec beneco o o•• n• o o  t t thh Hp  rt d

'T• mg  wad t •nol• t• by o d ♦n omos a O $4s t t ♦ $n o p h ad o" lu  mit• r♦ i r• o r• gn a hi ro of 

obotcs

 10 boo mmu\ m Vi o  diei diei ftio Po o  ns o  ns b d it - l

A-Z of the BodyBoss Superfoods

I

A-Z of the BodyBoss Superfoods Acaii Aca

Avocado

T pplb  bees  � nate nate  ct suc  iidnt bti 1      w a att f f r A  g   •n       $k        y ✓    :   oH  m. z   A. . E

W s s   . a   htl htl   d l  ' l l A n\ inl0  vd 0         h A ! u  hh m  Vn . . C  F A-mm

o

n

r

Almonds

Beas

A     , j      s wll    y'   i  an fendl fe ndl  e t  a  t u1 diul h  an k   lw ox x M: M :   or m  i  2  Pe

Sipl,  an an ni i ba   <• i  O   f n   1♦ g sy, kg g♦         & & • oHm Nm N m . M o oHm Y  of 8r F  A-or

Bueberres

Appes W    y · p  day k   w,     R             Ax e

H

;  oo  i  B C 

   ac-iin nd, nd , hee  b v  v b b b  f   b  b   d ha l O Jl Jl I  m•. Ao  m  r  o   Vi 8-ro 8-ro  C  " A-mo

I C

D   G

H

l L

M   p

Q   

 V w

X 

A-Z of the BodyBoss Superfoods

A-Z of the BodyBoss Superfoods

C

r

H

•

Broccoli

Caot

Lo  ol ond   vio iro od pth pth•col •col l •ocrot, th b o h bbg o  ntionl hy wigh wight t A u of cookd br boo o hg fb cotet, cotet, d  c  i i  o on o�!

ro t 1♦   fro ir o-co0  o-co0e e co &ocotn &oc otn co c o o von A n  bd w ic nt our y d k in o"  l  pin pin oU iu iu  y n ng g ooy Pck  fbe nd o1ioxdon h  ntr t  t 

Antit

Antn

Miner: . Ons ss tu zn

Mas e mase, shr aum

Vamn 89 f fte) te) C, E K

amA. B (,2,36} (,2,36} C, C, K



F

Ant-immor

Ant-inma

Cabbage

Cheres

A r br n r   prlo colo colo  co. cb cbg g pock p ock   odo odo  ponut po nut uch uc h T i vl oio  hp  tro ly ly bo bo 

n or  ld or tr oflootO oflootO  od ooxdo e ey oe oo e' o re of one ho t· t·    drt o o leep e  e  rt  olo ol o  o  o elp pre pre oe, edce    lwr  ri ri  o roke

Antt Mina am nem, nem, hh tSum ium tSum iu m Vmn; Vm n; C  tInfammat (pal  a)

Antan M a <r, m  m amn  , E Fr Antin

y

A

-

8

A

Chia Seds

pode, uns•etne) Cacao (raw pode,

io  r n+nl ro wih vlbe tieS. hey e nw a h  an or o go-3     os tnmo nts d m1-bos1i� g    i sd    n a a 9  t t gh n o o ♦lpg  el fl

 n n or  or cat  ow ca wdr" n     oJ tixidn  on  at Pd wh oi oi    o i o loo r, ·o ad mood  !0 !0  t no sr sr h h  p  ,,      •l t od

An M: kim  n•, m\ hH t$um i t . D, E Fer O r Aimma Cinnamon

T pt  to o,  ad ool n< Is  S i     hh N.     d nfo i h p  • •  sor sor l  i  d ngl, i o pr lo ad lo l ol bd holr Ain Ms;; kim mge Ms Aimm

Anxi Mi•ls: lu lu •r, • r, n, g•um mgn•, u zi Y Bru, C, 

Coconut: flsh, wtr & ol W'v gn gn  n for  ing   •lr wa blening    or ie nd   ng  o  o   oo hos o os o ns ' >ol and ngol,   to stob    n b01  b Miels lum lum  mne  u, um

8

 G 

J •

L M

H

V C,  8g F

0

nm

p 

Eggs A g rc  hqy roln &g  U  eentil ao 6ds e o  w ra of ial d n. ildng en  snng v  Wt  cobii o p ad  (ond    ),        Mil °lu  m  Y A 2,  





P w

X



A-Z of the BodyBoss Superfoods

A-Z of the BodyBoss Superfoods C

E

I I

Flax Seeds Hgh  e1 e1hy oo-3 d t (y  o b• b• l < o do do ol-sOJ o l-sOJ  hl boo  obo hl obo  T' h  la go on ia rce of ogen wh ts  bos  a p101• he he  bl goe g oe dy �h ad oe oe At Mil k n9n  pto1ium.   znc Ymn: -gr  - Ati-nOommotory

l

.

0





 V

.

Garic  5 dicius sen aic  bocte ad oo en 1on as o pe 0 rd  rd o cos  ao hl    ro ooion AntJdot,

Mi k, r r   r r i iu, u, l♦m l♦m Vmn B, C tmtory

Gingr Pop! n   o d  d p &ef gg gge e o our re U & td fod 1  e o ibuofn  od p G oo oo l bi ucion d o  oif1o oif1o popetis tit Mie; m. mee, mm  . Vmn: 8   C t-otory ,

X

Grapefuit og csu  o d fd th to cr fr o oy  t• t • i• $t $t wh tan  tt h  toi toi Wh bes   eue od cadvo cadvo  h  o hs ep si spl d sooh aros stud pp e Io o graput  o w l di di· · Ant    Vta Vta  A.  Fir An-mm Anmm Greek Yogut  u re o yu tt  b ra o hey he y un  os o r textre  od   h ew   a Is uor,  a  ad dob• t• ot•i o rlo   I c c d h y  y0 d proboc probo c d  h i b bg g von 6 Antxt  oum oum  n n V; 8 mmt Ant . mmt

·pG ,M r-• ,

 ,_ �  .-. d'JNICt   §1)

O.(l JYY  ef ef W "_    mou:<

y

 B

 B

Green Tea

Pasle

 of    dnn on t  gr gr   a   a i  dd th ot nd n d rien  rien  we    e1b.   pros y bin �  oes yo no Ann Mer    mn mnJm t srs V 8 An-nmty

h d gr lf   irg g g  nrio  wt wt pl• nO nOan an s  prin of pa  a  t oe e ad e at, proe t s  shn t  SY Ann n•r s  u u  ft, rn

Hoey Naue'$ Qden l y   e rptn  k p b  nu nu ncl  l 0  Ld with oidt t hlp pn c o o I  nc fr by nc  atl  onG t pnc Andn Mr; r, r ngn, H n zn V 8 

Oios Wt )1ochl Wt )1ochl nd via vi ai in n , non hp p p  u an rla  ugo. h  ods i or o tonou so o ontiori qr, i o n no ei o io o n en n 0 ow ur   eea cc  ➔

Antd Mer:   r V V  86, 86 , C Fr Annmy

C D  

: , e. c E K

Pomegats Th u jlik    rc in ii  d ao t bn n to r fi   di<-uft ,  ars and n pa and hlp w d ue  l lo o   oUr oUr k  Anxnt nr  u n tm nu, n a: B, c K Fr  Antm

Quoa h  p rain  p w prn, i n i nd  al al 9 t a a  ·ans oand  ae n1ri n1ri " o wi  t h s f• f•  f  h lut i(• nd  a ow g d ipvig b sugor nr ad aidin h o Antxnts nrs  msm ms m ss z  B E Fir P nt

R s T

u y

X 

A-Z of the BodyBoss Superfoods

A-Z of the BodyBoss Superfoods

C r

Salmn

Spiach

T h h be 4   e e uo  ol  1  exet oue   n 82 v  ad sum      · omg-3    d  po\ ho< ho<ss a po" po"  So So  OHC wt dod r of jo

Th IU'• n  d t tm todtd o  r   ccy cmb may    hh and g g Eg nah  n  h  r  h $ of  r ad pet g g e pobem. J


gh-n cong hd    $ gh-ncong a  moo l n Atioot M; okm otom, oo, m omn o mn:: A , 0

o io io m in, in, z Vo A   K b P An-immoor

in •

 Atiinomor

Sweet Potao

Sesae Seed



0

T da ses oe gr1 as  ga o r gd o . Full of mg re nwn o  r l pr& odu   t d go  olagn odu Wh d ad •'  po'  po ' fo  y ar  al alo o   y  y  Atio M oim  iro M mogo i

T h av  ga    ad g r  vm  h p 1 s ol sc d    wih wi h h mo mon n hlthy hlt hy bon. g th<• rN � �tt g �   loG Od d o o  O  9 9 s•· Anion : o in om, gnim im V  e. c  m,.

P Aniimmoor Ani immoor

o mn:  

T

Fa

u

i i Ani •inm •inmoor oor 

y

 X

,

. .  

   •" . .   



'     .      ,

B

,

B

Tomatoes

Waln

omoo o lo n o  hh in  Ced o ra omoo. or a t ource o al¥oin al¥ oin  tt T r e  c < l l o o (Od kow IO ♦� "ot .ahond 1"  oni o pow.,

Wl1 onai o, a v• f  nio mnas ad o g doH  o! o!ic ic on -3 faty od o d  n t  t e  o t he lw calo od h mo o n-dn o  &o  n has shad k o bra  a o d o  o iv iv meoryy and edce meor e dce  i o lzei

Ax

VmA 8grp 8grp  

don •r p . •r  . g u,  u, ppru

F•r

V 8 E

An

Fir

M•pp• g M•pp• g, , pp pt g••

Pre

•

Ygrt Poe  h ro, -eoi obio obio  od minos min os ilig om y9 y9   o ris dor ood t o t o ol •hts Th l  lo• OY , ro os and lo lood  M•r: m  iu ppru pti, 

M r mg•

Vt: , Bp 

Va 86

Pr re

.

D  

H

J

K

Tumeric R i ooo, th 5rc ho  bn b n  o u uc c oc,  t' t' onl rce   o ho jumd on bod • nei o-inor  of c   $ um con T yhl o  0Jco ooll olviots o r lo lo ood s d booss b ooss h m S)S Ax



L

M N   Q R

s

,►\ . 1 .  ., t  • 

Simple (But Super) Fod Swap Guide

Simple (But Super) Fod Swap Guide It'  ea eayy t tar tar lvi l ving ng o heatir heatir lfe, imp impy y by wappig lw-e  ze-uet ds fr deci deci  iet-dee Sperfd. Sperfd . Yl Y l ee afied ad f f f eergy, and ve  ve eeig t ft JC y w wi   J ! rf prvde me a j ergy; te fd wih readea et Nride ad dlii,  perfd wi ave y atid eergied ad eeig eeig pretty prett y da amag

No!

Yes!

White bead

Jlt, rain

pressd high uga • locks ntns 

• high fbr •  . >

es y f

Coc

Margarine  pss • hg tans fat ocol

high protein

   

� t Ol

nl  n-nOmy  n-nOm y hig  antoxd:

_     ( .)_

Steak igh urated fol igh cete gd n dea

•  •>

M

Vgtbl Oi Oi • pesed  ig turatd a  f f GMO

g omeg-3 iy i y b btg tg gd fr te t e ear

• • . •>

Jam·· Jam

O'I

g ega g vit E we oete

Rfind Sugar • iked t oe • cae eadache, re atge ad by f

• . ·>

 atbateria g i axid aa

Simple (But Supr) Food Swap Guid

Simple (But Supr) Food Swap Guid

G

Mocha igh in aoris • igh in suga aie ai e as leods to poor sackg ois 

·>

"

ig omgo-3 m boosg goo for t ar

Quoa

Wht Rc  gGI  g  aoy

n

• >

 g poin  g b ow i sa s a

;· Q "

ht Pasta  ighy pross  o is stipp o  nuits 

.   > >

g g po g io

Cakes & Pastries high n trans ft • hgh n caloes hgh n suga 

T, a ts • • • >

-

atua ngedients atua ngedient s les sga cotent ontoed potos

Mlk

\mond �k

gh  sauaed f  gh  caloes g holesteo

ow roe hgh  vtams A d D o satraed ft

• >

 ___ _. ___ �in r h

Iceberg Lettuce ow  esseal ets • sh shef lfe

9 Tips for Weightloss

 >

g  esseal nets g  atoxdots oto good 

9 Tips for Weightloss

Ditch •zero Nutrton" Foods C   w z o lw nriil  s  ps f, ree sr al mgn n � ·l l. Th ddv f prt prt t n cn e y fe gr, gr ,   c c   dd w we. e. Rele em i  lh l h Sd! Sd!

8 Banh Toxc Dnk N  n1n f 9r g-fut    $yrp $yr p d rf rf  Ovr Ovr f  w; re or a U fa. A be  w; be choe choe i i  ea ea wa ih  le leo, o, gree gree  or oc  for  tr tr  g   t, m m  a q  a Sup S ( 0 o Bk r)

Go For Wole Wheat Cabs W eg cdates hooe whole wh o g  gi i s i m  g prein a br co Ti  gea or o ig,  kp   fu  ogr

0 Ppa Snck n Advanc AHnos   o so ve r J prre Kep  yor    work o kp o from reang or gcloe conee fo

C Stay Hya e hdra is a r o rgas If yoY'e no geg egh t er  c & bts ftig, r1n fg, l lgg o mda ex.     1 te m1n1mu 2  ie i oure o o    out out  ol olll e    of wer eig





'





 

























































 







'





 



 































 



   

 



 









 •

 •

•

•



-







0 Get Moving T d oo �v�v-  y y to  xe o o xi I el to ild o d outi t il  , idly   o o  W od h h 8dy Ui By Ftne Gdor coltry 2 2 ft progra wh o g  g ny for) tha uk you bo ot! AST Ue bo id id  a ce f h t rs

Strss Lss Sr osM osM body body o eo into gh o ig mode Te T e uin9 sug of co on P  l e o he b. ot ue r nmoged  ce om o bey fot, imo i bood preu•, ody oc d po. oy od o  1mmne yste o o oy wllng f on l '"' an  elO elO oc k y. o o oth or medoto

0 Potze Sleep Si" so t qty d iy o yo sleep ies wet  y  let ou. tee  mo<• (1s (1s fw ou ou  y y y  y o d  y t•s to on on gy n t1 o mok mo k ou l ly to w  o o  • iky o o p p  ood chH o t

0 Dtox Baths  An o o th is w o ♦li\ t t $t ocng s od r rot ot o o   o•si  h Eso Eso JOs JO s  h• bdy  o od •oo •oo h h m u fl omoz

Geting The Most From This Gude





































































































 •

Geting The Most From This Gude So now you hve  pio for he ext 12 weeks nd yo're o you wy o nlocg your body poea. We doe, you! We now weve gve you al the oos yo need for o heale happer e e  but were o sayg t wl be easy The bes hngs rarey oe Before yo sto your jouney me sue you ead or 6 quc ps for sccess They' hep eep you movated and ccoutabe Ad pfy yo ress

✓✓ ✓

Set Your Gols Is s mpon  et gs bfe ig  o  c cg g  ric ric  And y d d  w ur mvtn. mvt n. Why ar y rg  1h 2�w jury  0  wght  mr e? e ? Kik Kik bod Cig hobis?'v
Take A Befoe Picre ther  wot t le ht, od le oe p  b b hoh ho h,, bf iur iu r o  omozig  A wm, w   SEE   cage e ed  kow  mehg  wre i  hard o d is   th• sl w  s  nmb   w v s, bu w ff w gon ml Hw ( w 1l?  o w  1l 1l i wv go nd to• n u ob$ b bu fl sro . h,nl dw  i igs« ga d  mil g 1 w" / $M s y br br or  1• pts pts d   v v t w•  1I 1I    FU Y·r•   yu bdy ng is og od ur• u r• gwg wi wi h  pi 1

Share Your Jrney Jrney ce youve comited comited  t ll of yr ie ie ad ami Te e e wa  pa to do ad h   to e-t wa tre no goi !! Stat  Sta t b akig  be pt ptre re a g g o t wor woree ee he he • s hor• 1h  o I i g• Ao 1• ;ry y n • r or.s picur. and rsls s s, s w   big chag cha g 

Kp a ral ral (n o d? dary kH ou hoMst ou1  po., ond   l oivotor 0 ay o ak d oe  how r dly o ogrm wt-f you c o t poam, wa ork 1 did did   record r ort  and genea gy 

Gt A pfood Nri Nrito Bdy Bdi p lp to k kp p y moio mo iod, d,  g  jorny jorny  i e e  Kep eac ohe inpied and accnabe accnab e  arng eo oge�he, oge�he, dog yr y r opng o png oge a pg pg 1es o r ore, eac step s tep of  w.

Gt Ft  yo begin to t o moe s chg•s n yor yor f t•s•  r c1  01h po1• po1 • hg ow O\ W•n yoe  m mp  p  o righ o'♦ fU9 yor body nd id  e )' d VQO Cn t t ey ey io i o r<g ho h o lo it it f   hed 3 1es  d to    yor d d o lreoy lreoy o ep  ep   t  t  h dirio dirio

12 Rules Of The Superfood Diet

12 Rules Of The Superfood Diet Fl ou1 te woksee ond se yor gofs. ollow te gide meol-by-meol or 2 weeks D 2 cps o wtr  h rst 0 mutes o wakng p eac day Eot baas wn w n  st 30 mns o wag up •

Try o b se w dnnr by 6pm I you a o  wagon, sart agai w braast t next day as per te men pan

•

B acvewo o stetc, walk o wo and lan acv eeps  w  w  rend rends, s, ke tes o yoga Ge 8 os o seep every gt Go o te ceat meas we you ove cravings bt not moe han oce a wee

•

Wen yo  o te wagon oe  ceat mea or eel eel boated o Oa, reboot w a deto sooe Avod ocssed wt ood, whte sga ad mpty cobstey do't bog in ay det Dot wase d eoves con be sed as  snac o man mea e owng day

•





Starting my Bodyou Journy:

•





Starting my Bodyou Journy:

../ .. /  20 20.... ...... Body Metrics HOGHT

TUMMY CIRVMrt[N 

WEIGHT .,

. ,,   IO

.....

I

..

le"

H MJ[S[£ ...

Body Gol hl-� 3 b !1  c b? (•9 . , i" ;_   m) m)

1 .. ......... ........... ......... ........ ............... ............

2 ................................................... .

3 ....... .

Take Your 'Be Beffre re Pcture K fo ' n 0  w  od      p  · · 

Signed Great Work! You've You've d•fn yor eam - now l' make i re, re,

Body Goals Worksheet

·�

to

Body Goals Worksheet

This t le doy I become a •rfed 8od8ou:

. /. I 20. 20. 

Body

TMY CUtJ0lNI

WEIGHT

,

.

..... /cm

Metrics

..... 14

.

GH 'ri(

.. /c

-

.. /m

How much I've lost �, . ♦ tO•I (  �l TUMY CIRCUfENct

"

nh



......... I�

....... a

     /m

Fling am? Do't stop Mr-thi■ Mr-thi■ aj■1 th sr of your BodyBon jom),, Uok yr dre ody _. jom) ody _.for for e ! W wld ov to  yor toy  toy  S• yo Jy wh  o c ed sg #body osct (dybotd o   t h  h   y y o  o d d et  f•• odyo  VM e f♦Ct f♦ Ct Y.

The 12 Week Journey

The 12 Week Journey

Book 1: Intro To Sup efoods IUP FOODS

IOY GA Lt

A-Z

'

'"

TCHN P

A Ml

0

•

0

JOURE

Book 2 2 Meal Plans Fo Weeks -6 Wff; -t Wff; 

r 3, 

•01 •01 &. ,u  r   ,u

Book 3 Meal Plas o Weeks 712 'Y PlNi

A

WH 1.2 CI



�

I

uc,ASTI.. uc,ASTI M•N NCl! M•

I

Book4 Bous Recipes

 SMOT IU

ou,

*G

i

6

c

\1

Equipment You' You'll Need

Equipment You' You'll Need

Fryi n g Po  Ski et

Porchmen Pope

Wis

Spoulo Wden Spn Groer

Measur n g Sps

6

V

0 

(

?

0

O \ o Meosring (

Cps Mosjos d Prcess -

.1

'

Kitchen Hacks

Kitchen Hacks

Eating well CAN be easy, especially f yo use or kitchen hcks! ✓ Set asde Suday to mae a few days' meals. Then, dng he week

y cn jst gab and g! ✓ I yr spr bsy  dn· i  mal pion, wp p  qi  Spero Smhe sead nsead of rahng o  sgay snak fez sme res or when y eed a sweet rea! St smooth gedents gedents n pc bgs o  o sav tme Pe ad fr vggs d dd to sps and sas o bost h br and rnt ntet Ad d f Add f t yr smes f frr a re remy my exte ad pren pre n and fber fber ht ha w  yo p U y soothe's am and proen by sng amod m e s nsead of eglar e Me yo own ow-  am wth ren  ad  bde Yo n ma  dlsh hry hla hp  ram wth rn hrs and banana and 's oy 126 alors  sr! F etra smoh ad ms baed gds repae he be wh mashed avado

So

for so good, bu now It' time o ge a le aghy. Gr a spoo l• yo a down ad nd1l9•   J on• P• •k ogh  • o W• c•

SNACKS

t t

�I

VG( CHIPS �, 1 •t" . , -"    . 

@

CRCERE /4 I•

1 lru/ ·P

0

d t+91

     

\

"�•

o.

9�0 .

.i'" k, •o c•O n•«

CMES£ CIH• g1 ch,-, l•t

90,  -mt

PRETELS o

I o·Ohl'G o·Ohl'G "

o"d • wl � '

'"•f♦

4

YAM FRIU r, • >-

Mol• ,.

tur ,  . 1 o       @

PANT BR

  I ,  

CP$ 6 OUAC

'

 1i. op!- op!-

CRSSA

  .d ohr Ot ,  tlo JI f,o • o·'

NS

� .

8Rf ' , g" • 

 d  I y



IZZA C ron .d 1� c1 tor. (•·u

SWEETS

I Y  " ' � .

t

CHOLA O (Of M ldt

"' dof*

 ,               

,ioZEN YOGUlT

bad ,

Q

. .  

l•1, �

"

e

fFI

h 'Oof . .   l l ° ° <ot Ci P•

SRBU <.,o •  1t 1t 

t

! »,.

NtlA 6 $A

• wi, $,_ ;1 • w•of I,r

MTIE Add  IC♦   ClI• 0 

ORIN K

.,I

REO WIN

GN 6 SA

HN .< "

'   Jd    od. $p 

.

.

-� 

ARGARITA

MOJITO

o· s s       H

� I 1-il wl ,0 go, � . ,t "'  .

SY LAT

          

Join the Movement

•



 

@bodybossmethod

@BoyBossMetodCommunity



•

L•arn

+

Shar•

+

lnpr•

•

Don't decrease the goal. Increase the effort.

Contents Eoy Peosy Fod Srage Hw T Ue Ou Meal Pi$

5

Must-Hve Igedes

7

Week 1 Shp  & Suy 0 L Wky Me a

Week 2

6

8 9 10

14

Shpg  6 Sy  L

15

Weky Me an

16

Week 3 Shpg s & Suy -D -D s Weky Me a

Week4

20 21 22

26

Shpg s & Suy •0 Ls

27

Weeky Me as

28

Week 5 Shp ,  Suy Su y  L, Wky M 

Wee 6 Shpg s a Suy -D Ls Wky M 

Reciipes Rec Bekf

32 33 34

38 39 40

44 5

Ma

61

Snocs

91

 -� · . 1 >. ,:• .  '- .� · •  . :   · •�{ ,', :�  ,�

·, •

  . 

.

. 

.

 \•   -._       , :�  t , I '  . \

4

Easy Peasy Food Storage Storing yur food poerly is s morat s okg t!

Prepping It

Feezig t

 d Whe prg your &a  dce do' toss tm th th dessngs ti  to see! Ts � y ;    (� .

Br

,

(

Kee   rer or p o J o 

 o  maure  u U ce cub  z ml ry o  m l in of p ad ou. ou . of th s 0 o Z,lo  or 01M rzr-r otoN a  w,  s to ll ot x a y  o   

•

P  n1 rY vn ro o wve! • re,•nts sv wo]  S H n ocodo by , te sd    fru d p9 , face do   bo o wa to pren  fr oxdizg.

C o  maure  u g le le con1o· to s or   3 o

Sook     i a ltwot« t t( ( on o r wp of t  )) o orr  u  u  Pt d oe od u  od o O o ot♦r

Chillig Ou

� .a

Ad tog be" o tp o o othr O te bi  spol s

al

d

,.  
C o  emtur ond    g l conos to so or  o  das.  O C o  mture nd ue igty seale onoe to  o    o N

5

How To Use Our Meal Plans

0 1. 1. �,  w••t ol I

 .c

·- i•°"  .� �  ,. -·  ,- .  •t°'       ,_  �    _ , ►  ,• -

Soy9  .�\  n,. C ,  l•t  1h

·    

 

   

  (" r ,  

�

.'  .' , 

=

f  ip

  

0•4·lo. lo .



1•-

O L , lu"dor 1

_  ,  

    

)    

.

. 

 



      , . c_

)c

_  �,"wu.

c "°'    ()

·   .

HoN,w1 her  clp.

H- I  M m 1  lo  

  .

 .  

  i

Must Have Ingredients Befor you begin cooking, chec  you ve l tese igeds in y ten! Eggs

Goric Powdr

Vinegr

Greek Yogut

Ono Ono  Power

Whte ne a a

Mil Of Chi

Cilli Fk>

Peas

Whl Wat Brad

Dned Basl

Almonds

N   c

D gano

Waln

Oat

Grou Cumi

Pu&

oo

Gro Coand

Mdm N

h ha slli

Gd Tmi

asws

ho ha Fo

Gm Msl ( Cuy ow)

Po

cn 

P 

Allpic o Bag Sa

 S Fs Sce

Bag w

S$0m Sd

mo Pumpki Ss

Vanla Exta Sese Oi

Sflw S

Goud nam

App C Vga Gou Nutme

linseds

Djon Mar

Sl

Fo, Ss

Ia D rd Cbs (o R)

Bk pp Hoy

Papka

 w

All�Nl 1l B

1

Week 1 Shopping Lst 1 Appl

4 Bul Grlc

2 vdi

lb 65g Ke

Y,b (6 Sknle Chce B&t b (75g) H

'

Banaas

I Lorge Corr1

lb (226g da 6z 170 Bos

 Buc Pasly 8 226g b

2 Lmes

2 ed Bel Pppe

Cotage Cheese

2 Lemns

I ed 

z (3g Tb Fe

 (25g By 

I Oi

8z 226g mms

6z 53gJ als

6 0g 

l (5g Bea Sprouts

Y Sumr Sqh

Toma Pe

15z 25g C

 Bt

 g mat

Tomao ure•

2 Cey s

b I5g Muss

5   Pst

1.5 297 Cey ates

   505 Beef Minc

 Bc ilr

 Epl

l (115g Ce y Bas

12z 30g  s♦d Be P•pp•s 15z 25g C Rd ney Beans  We We tllas

Sunday To-Do Ls O OW  SAV

PP  ASSMBL A

Ny ·N Bwl I p

Gs 'N  tty Salad  p.68

Cb- Eggy M  p 

BH-Kkg To wl 79

ep a a   p

Cl Bss Bs  p

Bab Bnan Bge I p 

nb n b Ce Qess p

Monday

Tuesday

BREAKFAST Corb-ree g9 g9yy Ms . .4 4

BREAKFAS N 'oo Bwl I 7

ORNING AK � u 

OIG K Y Cup Nts

LUH Bu-Kickng Toc Bwls p79

L BKik BKi k oco Bot 7

D -AF RON S :K Da onao   p8

ID-FEO SA ay oao   p7

 Ke-O-Tk ioo 6

E Rabw Che Oed ! p.81

fh,10   m o! fh,10  T$ up 1 c1s of1m     ♦ . 2 t,• f     j• j •  J  2  \ V   o V



Wednesday BREAKFAST

Corb-Fe Eggy Mufns .49 MORNING MORNI NG ACK AC K

Appl Sic Sic LUCH

G 'N G y Saad I  t MD-AF ERN CK Baby Bona Burges p.97 DNE p--ck Qi I 6

Thursday

Fiday

8REAKFAST Mnky 8rd I p.53

BR Cb gg Mf$  

MRNING S

MR SNA Y  

� Cup Nt

U

LUCH ee�Qc Oun 69 ee�Q

Trkey 8 Pes1o Ln i .72

M-> RN SA M-> Yogut & Brrs

MIATR SA y ' 8  47

DNER Chil 8 8w  0

DNNR Rab  d d 1

Chili Bs Sw

Turkev a P-IO l&n i

12

Saturday

Snday

BREAKFAST Boss Bmt I p. 56

BEAKA Bery Me In Packe$! I p.54

MONIG ACK Ygurl . eies

MONG ACK V Cup Nts

LUNCH Kop--rk Qui  p69

NCH  & t ♦   p2

MD-AENOON NAC Bb B Bgs  p97

MID-A ENOO NAK Yogur  Berri

NE h, B•• Bwl  p 0

DINE  'N' e Nuty d  p6

v   �?   '    m m   f     1           

/

• 

  ,  I

-

'



Week 2 Shopping List  8

  Zuhini

2 ion Brss

6z (170g) e•s

2 Cucmber$

4z (3g Tb feta Cese

 1 89 Gps

.tb {Sg Rm l

 P W W Bad s

 Lns

 o B op J2fLoz Va

z 53g

  



 c 

 5g   Kdn Bn$

Strawbeies

  y s 7

E 

 s

I P M w

 d Onns

 8h M v

1 Onion

 P p ns

 1 Bh 

/ 5g   ,

z 53g k

 1 Md M d 

Gronlo

Sunday To-Do st COO

a S'V

er f M"'�Eht

LA R

  f 

- d I 

F  ik     B'  Bg  g  g  

15

Monday

Tuesday

REAKFI, NuUy 'Nono wl p 7

QE�KFA y iss o o1  0

Mo9ic Motcho Pudng I p.6

ag oeo dding I 98

svNCH

Se-Per Chde 65

LC  a Cke Sl  74

Swl f Fr

Y

DE  s Tk Bgs I .82

 E  s T ugs 82

mmb t c   e f! ee  &   H Vm•  • • ♦    c

 •

Wednsday BREAK BRE AKF FAS AST T

Bery Yum Chio Oats I p 46 Y

Cup Nls

LUNH Super-Pow Chowder p.65

Mog,c Moth Puding p.98 -'� "

facy Panh ickn Sa I Od  

74

Thursday

Friday

d�r tf 

E �A  

Berry Bli Paft p.50

Fre-U Tomo To$  53

Bowl f fruit

Ygur1

&

F

L 

IN'H

nc Pts Chk Sld 74

S-w C  6

Mag Matcho Pvding I p.9S

Y

Nl�

Cup us

L mei

B Bu' T ge I 82

Bey Bus' Tkey rge p.82

Mo dmb t of h ad  din din  I    i th th w l JO" f / 150 • C       c, n d       

-8ey "'

18

Saturday

Sndy

BREAKFAST

R�A,:A5 

Yogo-Berry ancae ancaess I

ogo-er Pacake  55

p_ss

owl of ru

ogt & 

LUNCH

cH

Belly Bustin' Trky Bg p.82

  Chc Sd 74

Netflix 6 Popcorn I .97

Netflix 6 Popcrn

DINER

IE

Fire-Up Fe I .88

e Fer 8 88 8

19

.97

20

Week 3 Shopping List L 2 Apples r

7  h Cant

¼b (509) Leon Mced eef

I Gan  ppe .l  oge Heoi Gee

4 es mke an

letuce

3 Avocads

J

 Booos

1 Bunh M,t lev$

 h Posey

6z 10g) kbs

 R s

 6 170g) b 2 lemons



4 LimH 2 Mage

'

 P eappe

[

3

-

16 4S9)

egraae$

Strawbeis

  h as eaves   a a

.3 50) Tb Cge Ceese

L  e e epps n  a n

6 Sweet Poaoes

. b 549} Tates

r

6oz



1 09 o te e Peppes

L

Oage Je

L

Appe e

  Wte/e abbage  ) b  S09) e &, (

,



'b 609 ke Tey east

COOK a SAVE

b 409) X p

' 6z 709 Tub Fet

1 Red Onio

Suday To-Do ist

f

(170g) Prmun

t aes 1 tte   Seeds 4  Ke hp 8 Whe Weat Tas

PRE a SSEMBLE ATER

ked we e p4

 ped Tat pe p I p6 [

L

w-G e•   p



I

C Yb C  d p

l

py hp N ow p

C

 bab  egee a 

'

'Monday BREAKFAST

Nuy 'Nan Sowl I p.47 L-G eed Mf> Mf >  p95 LUCH picd Tmt pr p  p_66 Bowl of Fruit

•

-

;/

Tuesday

Wednesday

BREAKFAST

BRAA

Appl Pi Pafa I p.50

Awesom OMG Tast I p.S3

 '�

V

.s

R

J(

�



ow-G Seedy Muff I 9

ow- Sedy Ms I 9

LUNCH

C Proein-uch Proein- uch Tkey zo p.73

Coco Yumbo Chicken Salad I p.71 �, I Yi

T fN

N

T Kol Chip•

Cup Nli

N

DINR

DINER

Prtn-ch Trk zz I  73

Cc Ymb Cck ad  p1

g  v ZERO f, St  s f     zg    

CocYvmbo

Chcn ld

Thursday

Friday

BREAKFAST

BRAAST

Honey, You're Pafit p.50

Bos Bro I

N

p.56

,

Sowl of fu1I

V

Cup ts

lUNCH

lUNC

Spied Tomato Super Sop I p.6

Dj Tky W 64

N low-GI Sedy Mufins p.95

Ke Chi

DINER

DINER

Coco Yumb Yumbo o hikn Sol p71

Bo Kas & Pogaa Slw p77

N

K

Saturday

Sunday

BREAKFAST

BREAKAST

Honey, Yu're Pfit Ip.SO

Jom•Pcked Pwer Bihe I p 46

NN Bowl f Fruit

Yogurt & F,

LUNCH

LUC

Dj Tuk W I 64

c hm N lw Ip75 '

Kl Chs

K h

DINER

DNNER

B$ b & meg  Ip77

m bg d  70

o cips ore p ty   l  l h! P y vn  350 •  / 17 17  C.  bi zd p; f ka n . pp pprr nd w .   p   mg  k   (bU 20  n), u u y i

--

;4

25

Week 4 Shopping List 2 Avoados

I Hndful rosh Mit

4 Lrge Bna

I FH Red Chi

60: (179) Buebe

I R Oio

I lemon

l c ca ai io o

7

Lie

6oz g)

Strawbere

  Bay Spia I adfl r Bail

8oz 227g) Tub Gomol 5,5oz (39g C Chpa 16oz ( Bol ii

I R•d Caage I Roma L Zhi  3 Mm Zhi 3 Chike Bea

2oz (30g Ja Rotd Bll Ppp  Wo Wat oll 4 Paks Rice Cae

.oz 0m 2 Ca

Conut We

 5oz 2 Cey omao

oz (3) Tb Cotg C

Sunday ToTo-Do List R� a EBLE ER

COOK a SAVE

G F Vgg  I p.89

B Y C O  6

m m  u p.4

B B Bl  6 piy hrimp hrimp 'N lw     y am C-l  6 Gee Mahe ler I p87

27

' Monday I dRlAKFAST dRlAKFAS T

Nuty 'Nono Bwl p_47 Bonoromo Mufis Mufis p.94 LUNCH

Ssme Cbb9 ad I .0

�•ow owll of Fruit 81N1N Spcy Shm ' S I .75

Tuesday

Wednesdy

Bey Yum Chio O p 46

BREAAS

Bona(omo Mus I p.9,

Bwl f Fri

Skinn Ssa Ci-n-slow I p.7 Cry Av H & Rc Cc  92

Sows Cbbg Sd  70

Bc But Bt p46

BEAKFAST

I

LUNCH

C

Bonoromo Muffins  p94 

DIN Spcy Shrim 'N Slow I .75

Spicy Shrm 'N Slow I .75

W o�9 rOls dvn•. tw h  iupe fr• ,rng 1   c H H  COU mM$ hh &    'b"  f/mk I a f

.:�    '       ·   •      •    •:

 :·• 

 .   : .         • .   • a •:  .  •  .  . c,t    •    :  •   _  ' _  • • 

     '

              I            ,  

•    





.







.I   :



. . 





;

2

.:    



 

•



    ·-   t ••      ·           ·               



�

.

:   . 





•









•



Thursday

Friday

URlAKfAS

dRl• .fA5

Mnkey 8rod I p.53

8ircher But Seer p.46

Bowl f u1I

B Mi  p94

UN\H

LUC

knny sam Cck--low I 7

Slowm Cabg So I p70

Snrm Ms  p.94

V Cup Nts

OER

DINN[

Ge M Frs  p

G Mch it I p

Saturday

Sunday

8 ,F • A Tofc Light Scrombl p.59

eA  B   Pak$! I p54

½ up Ns

V

JNM osy Ckn Po Pocks I p63

N sy  Pow Pocs p63

ay Avo Hs & R ok p2

ay Ao s & Rc cs p

[ �N R G o Vgg oo  9

Cup Nts

NO Go

o gg

Pst

I 9

W    t ?    $  d      d  d ' '    01   O  N   0<     n

31

Week 5 Shopping Lst

1 Appl ' 1 na Cbbg ( Appl Juc [' 2 Wol W Tolo r I Grny Sh App n 1 Bnc ito r 2 Woe We Bge l Avocados 1 fe C c L Buns n 6oz (709) Bub  I Rd Onon  5o 425 n Bk B•o 1 lemon D 2 R•d Bl Ppps 5o 25g) n l 2Chipes [] 4 Scallns L 6 Lms u Y H  L I omgn  8o 22 s 450g) p  C I  by p  lb 450g)   Mdjool  ' 1 rge Tomo [l b (07g) ol   k   4 C Bss rl C 1 o 3 Bog Sweet Pooo Chips Pok C L b 225g pn _ 1Sausge  5 (279) e omo 4oz {3g b = og s n

Suday To-Do L s i

K NW  AVE [ gg  ' gg  p.  n ob Bl B .96

PRE a ASMBLE ATE

 - w B p, Fg U kn & Sl p  n Ssm n Bos  p o Cpo Bug I p8 m Avo   p

Monday

Tuesda

BRAKFAST

BRAKAST

Nuy 'None Swl .47

Bdi r99s I p7

MORNIG SC Co-Crnbey li r I p.96

MORNIG SACK MORNIG C(oCbry u Jf  96

LUCH Thats o {Vegi {Vegi) ) \rp! p.62

NC Kck,n' Sesme Ccn Ccn Bwls I p.8-

MI ATEROON SA,: Sweel Potto Chip$

MDATRON SAC Swee oato Cs

DINER

DINR

kc' Ssam h Bwl  8

Hath Cck Pat  0

Eati chc chcn n bs te  ese HIT Wou p x1m r- yo bod teOr  po$•  po$•wk wk,, on fo fo    ch  d 0 l    d  m.  1

34

'J .

Wednesday

•

BREAKFAST Jo-Pocked Pwer Bicher p.48

•  "

.t ,

,ONIG rAC!

'

Coc-Cronbety Blis B I p.96

•A

LUNCH

Tat's  (Vg) Wa! 62 M D-A  N "N Y Cup Nts

NAC

D Fger ckln' Chic a

si. •!  � '

.

35

Thursday

Friday

BREAKFAST Apple P,e orit .50

BEAKFAS J-Pd Pow h   

MORNING SAC Coo-Cabery ls o  .96

MOIG SNACK ow o t

LUC inge ick' Chick & Sl 83

LUCH Kici S•e Chce ol  

MD A T NOON S SA A  wl of ui

M -ATN N SAC Cemy Avo  a Co 2

NE c Sm  Bowl  p4

NNE

K1cl,n' �ome Chd:e 8w

Hhy Cikn Ps Sld I 90

Saturday

Snday

BREAKFAST

BEAKFAST

Veggie 8ke 'N Egg• I p 60

 a N ggs p

MORIG SNACK ½ Cu N

MORG S< !   mm  C 

LUNCH ohy o hy Chc Chcn n Pl Pl S d  p.9

UNC

Mir A, T FNOON
(- T: ) N

m v mmt &

Carot,

p2

Healthy Cicken Pos Salad p.90

wet Poa Chis

DINER

DINR

N-Bf Ch, Ch,  Brgers 6

No-Beef Chickpea 8ur9es p.6

     d b q1 w   j          J      · x      

Week 6 Shopping List  Apl

3 Scks Celery

5 Scollo

I Avocodo

10.oz (279) Cy ml•s

1 Mdiu Toato

6, (453g) Strwbrr ½b 3 Mxd Be  Lo 1 im

 Pc Alo 3

C$

8 B Bb Kol

1Y (680g) Bef Son Sk

1 fh hi

4 B o 4 Eo$ o

4o 113 b

 Shoo

Cottage hees

1 B G

4o 113 Fo

 Sll 

8flo (2 Coot W

I lk

2 Hdl 

2 B K 

Mint

I P B Sp

 d B Pr

7

Cro

1 8g Vl M So

lo 4l} l So

2 R Oo

Sunday To-Do s C

)

N

'  E SI SI� �

  " EM EM

A

 Coot Sop 

B B B  4

-B -B Mf p 3

ro ' r N Sl  p   B Sl  p rUp  p88

Monday

Tuesday

RlAKFAS Nuy 'Non w p.47

AAs ice t e ee e p46

YgBry Mfi p93

g& Mfi p93

LUCH Fr-p rr p.88

C

w f i

 Cu Nts

DIE Tdr ha  d  p 85

I< d a  aa  p 8

Hearty Coo1 Sup I p.67

.

' •

esday

Bey 8ss Pofai1 p.50

Yg-r Muff m p93 LUNC FirU Fitt I p NA

Bowl f fruit DI

NER

Tende Thai Bee Salad I p.85

Competed y yr r , b b & • wku I y? J1 2  cs l g a '  in h   f   

.

4

Thursday

Friday

•

fire-Up Tomato Tos p.53

Bery 8hs Pofoit

p.50

Yogo-Bey Muns .93

YogoSy Mun Mun

INH Tdr h1 Bf Sld p85

Hearty Cao Soup p.67

Yot a Ric Ck

Yogurt & Rice Cackrs

p93

.INi E�

 Good V I 78

R Gd Vl 7

How s your ndy o p' R relff ith  C 8 Smt. rel Smt.e e (pg 1 , ok Fr)  b he de

r Tho

Mt Sl

Saturday

Sunday

Supe Her Bekst w I p5

pe e Be w I p

Yog 8 Ric Cac

g-y Mf I p3

G 'N Gn ty ld  p.6

1 Gn  G•  l  p6

x  P ,97

Netflix & Popcorn .97 '

ey od V     

elly d el p

'

'

Recipes

Breakfast OMG OATS BAKED GOODS PERFECT PARAIS FANCY OASS POWER PANCAKES EGGS 'N' EXTRAS

OMG OATS

Bery Yumm y Chia Oats

Birche But Bete

 IP m Tt   doy

r  m   



ng & e



C    S  I

 b o

� cu (4001$

  c se

tspch ts pchaa   

V cup O) , fiv od

� cu (3 shr o"t

  25l ik i k

 sp c r  p•

3

r swees e

I  25ml ut wer

   !Q, 

 ' '    l

< y , c   o l /o  it a ,r or  an mX toug Add c wes and iv it oher sir. SeaJ igtl i  or   ra ra h o in  g gt gt

or  01  d  a o a o aer to to a a o o1 o1  ad x orgly. l gtih gtih a  a i o r  g ra h   i i  th fi fi    so s o a H 9-f yU r 

W p h h ad rb yr y oa f t f A  r o yr fvt t t

W p rb  b b fr t t  f    t aot aot  Mr A  hal of  ate r· Ejoy

Nut y 'Hana Bowl C• '& 0 mis S  80 pj

2 -i banas

1 p (109) at, at, o

Y1 cu

�  (5g) ( 5g) Gee Gee gt

7 t il  ch«

Y, < 5 

    $ $

2 t Inn e

 t  t  topg

34 p 3 w w o" Peo en   12o·c. Pt non t ove.�      tthe t the t tde de s bon m f  e  'ns cO s, e v p and p e fi   electic mxr b. Add Add te cct  h, cn an sal, ten m n medm-h medm-h tl  itly bndd bn dd Add Ad d ¾ o yur os n n  mdiw n s oe oted. Ad wlt a i mixg mixg A  !h i s   ol ump Sad  no  ang tys eed ith g pa nd retu  e r 0 i. Bo u  d p o  e ook r  iut o, t tll   gd gd  Trn f e e e ad ev  ev   de   me m e  onoo  Reme fom  nd ool f golo  l $Oh oher  l l  ii oc i i te ov ov   n J· J· / 1s•c  e mue) w  o g w w k yt a  fe fu Ym Ym

47

Jam-Packed Power Birhe Prp T 0  Ta  1 y

Ch    Yeigh i-' 2

,.

1 p () aw as 1 cp cp 5 r ae a e jice 1 lb mk  i• 1 bp io  1 go goyy $mh o, t !  (9g  Jr  o" 1b o o m hr� 1 bp o o  ed 1bp   » p S blr;   8g ne eed o er to toe Pou  o o a aju. m d io e n   nd m tug  g l o d o  o tn    frd O W e  p tr
•

4

AU GOODS

Carb-Fee Eggy Muffins Pe  e 8 M "-  33 n

Cok T  25 s rv� 

n oil o ho 6 gg Y, te b

, dc

og♦ dfl  by i •l o4 v <p(7) h, d v. p

aned 

Y• 

 owd

P•t o O o  F / '. ig yu t l   6u fn n W k  ttr tr  g s nd rm:n rm:n d n  o l  Nk s h m I$  l o ing (h oo 10   1

P   ov a c fr p  m·ne. unl e  t de he callene? yn9 not 10   al o ! !

PiRrECT PAR PARFAIS FAIS

Yogurt Pfi Pfi 3 Ways Pr S  Toa -" SS mi

C:k   ns  1

l  Pi e arft

B r Bl ro ro   

9' oppe

V cp (5 (5) ) re re xd e

  (12SgJ e\ 

Y cp (75g) z rbee

V, 

V cp () GN <

( 39) g olo olo

o     

¼

cp (0g groo

  sps spshh of i ooi  h  s o y,  a y ld do i l   h o  i slK  vou p tin t a o  b lo with  graa Por i i     o & u d v   v   • goo good d o o 9

Hey,, You Hey You'' ic ,

obne l  In   ll g, er e r   f y ytt o   Altrt   o of . gno gno od g g il il the g  il to t t Add mi

f

u

� cup  e 

 cp {40 blcbee

v, cup

 b, $

3g) grala

o $l $l h h Q rk of chc.

2  p

V cup Og rwie. ced

1 p Q 

e orjce

 cup ) bi

�n

'

PO I &

dd al te ie ra e  y  y e ad brg t   b R e  r      bl' 1

ce oo o o to bteied pe ad de d e o Ie eat  /g od add ad d nut   ci  i o Add  ad cone to cook. ig il a i caamel r, r , t e o   rla,

U$  l»  1or, c  i by g th u        glde   d 

SD

•

51

52

Toast 3 Ways P"  -S  n Jo   68 mi

 r .  m Svg 

F e e omao  as a st

Mok•y Bred ngre1 •

•

2 M w w •od

  w w 

V  10) oog 

 gorc  eG

 mm 

I b  l    o o  I um 5z o o d  d   b   > so ad pppr, o t

T s  cl okes t Slce e aa as yu s y d ce he oost pp poon  h  , , t t  p    . h  f o dzzl o h.

 h br n   a yo � th gorc v Enjy th yy   y b t glc o yoK w o e fo W a dz f  A h h  o o   lO ed.  wth l! d  d  d n wt aig l Ejv y a-up toato  st

Awsm OMG Tast

 &lc we whea whea read 4

   lo

1 aad H o  ,  O Cgralae yrse o   3 you're  at to ey T$ r r ead, pd wih  aca (ce (ce  shed ts yo cll  top w·h  soe salmo is wih  sqee of  e ad o pnc  wo of ppp.

5)

POW■ PANCKE

Berry Me in Pancakes! r  ' S min 2 MI

 Ti    gs 2

r     (13 w \ flor   bk  1 b < ll et  cup (50) mn of choce  p {50g d  b {appx {app x  log ) dlee o t dl t ol o c dl o y dl o bee Grb 2 bowl. w  J toghr o d ig & Bw 2:  to to t vn vn H • m   aruly  t•  ;nedes  the dy iedits d hy  . t rid o ou k  k,,   � lm  re o vr vr mg mg wi wi l n n ruby  rub y  pnkes-yuk. ep o ns    wt i o a or    ee no  i, n w y  bbb ook   boh sds sd s ! l op it  rz e e o  ey d� bs Tn n to  b b..

I

Yogo-Bery Panckes in T �E 20 m

� , 15 Mi$  Se<  2-3

1 cp  hol who 

3 bp m  e

1$p oking ok ing o

I cup I00g r;

¼

tp ag a

I u (25m) n

un ogun Ge rog (25)) Ge I c p (25

 u (20g (2 0g strowb strowb  cord d d

2 1p oe

¼ p

Yio xtt

adfl of bie

1sp Oo XrOC XrOC W ,            i i     yg   toblpoo OMV, 1•oo 1•oo o o o  topoON !  oy l t    ghr wel  y dt to e o thic   ie odd o fw QO o  t  ot9r U g o w poo gy o  r  G g. nt sk wit som nv o  n     /4 v o oo ll♦  ll♦ Sd S d  slgl wt w t s s  h♦ ook thOh ook o ok♦  yu yu  bb an •  o r Fp o o fr 2 inus on  ot  R wt onng bor. wg o erog llt ote & oe O u  1 cup o owri od ¼ osp oro  sc or dm dm o Sir oiol o b"    boH At oo 5 i o m ho Po oe o, o  b     P  P  $5

EGS 'N XTFAS

Boss Burito

Pr Pr  -   S  ot T  2 m

C  5 m rg, 1

  w&

2 tp pary

   0  p  p  r chpd 

   ..  I li

oo

dzl f u o o o ho ho 

 bp Gr y l 'OU skil. ♦n  Q;♦ ♦  h¢ Add Add ♦ ♦ ss  vf  <n    vfy  $rmbl•d $rmbl •d R•mo•  and p• in   He o ol n e s! t• top wit t•  Add Add a •mig rets er er hn h n t i Ct our l d   l llig  g  e a rrio  (olj p yu tla Coo n oth sde  ld o d de  Di  ba

•

Bondi Eggs P,p T oo -

0 mi m

  

5 i

Sg I

2egg6 } bp CO Ch Ch• 1 hadf bo no no  1 $ce whole wh ead �odo mal  pmpki eed Gr h nn f  t . Wk •9 pu in h  nd h• p surf  h s hs hk a n \ Jq    t   a pi  lf h g a f yr t Pp yu ba  t tt an u  o fr t ah 'OI avdo Spd !
$7

Superheo Beakfast Bowl ,.

>O T

 s  r

Y up { Og) o

i

50  

es 2 big kole big kole �v es

� tbp   of o

\1$p v negor

� ll, ll, opped op ped

99  oo sce sce

S cry cr yos qter cup (40g o f•o cMH d lao Y,

� ci, hopp

al on pepp, o o& o&  cp IL lw-dim gl sk

             of vegetable sk. C f x 6 677    f  m  o kll  o,  ghl ou olon d tot. Ad fa a l  ml o '"  Ad ch  l d con nd q: o hig tr Wh  2 half of s b  al  oo 0 sd.  w n o a of vn n o al al  n iig Cr o   a I . Pooh  po  +u. R• of qoo  ol wo, r    o• o •  • • o•  • n po to o n o c  on d $« of omao  e 99   1 ! •oo o rue E1 p

Trafic lght Scrmbe Pr 1 S miM i To m 0  

Cok   5 n   

2 "99' pn of  � p  l o  pnc of chil fake   )  •  n  otos \ed ¼

od b  peppr, y ch

 bs rt♦d rt ♦d < 

•

ppp.  t

'

p pe to

•

w w s, opo .

   OI   w o whk l o  n  o  nd   60 K:on  u/    fo fo  a ac d ook ig i g coo  c i mot mot wlt. Add  te c oto    l  d d ck f  30 eco Ad e egg od k  0·6 ons sin s in oinly  e  o1 o-ookd Tok o   s  1r    p  h th por1J po r1J (op and $   e o toat i you ned a ompx or 

$9



•

Veggie Bake 'N Eggs 0i 3 i

20n

4 tro• ♦$

 p oog• he he

V, p

-  r r m� Mbs sI os t 0 po opoo

(6 lk of oic

V, p 

V  {8Sg  qoo ool

 p oc p 1  12g) i i tb! og baby snh oma oma   br o c. o zch·n)

Ph o o 5'F90C 5 'F90C n n  8  8  0) omk omk  o o troy w p. r  m l  od per io o  od i o O, yr gg ,to l 
60

Mains "l

WONDR WRAPS

H i

SOUP ' SALAS

(s

BOSS READS

, 1 ,

ROTEI COMBOS

Ic

MXIA

7(

ASIA

'J 2

VEGEARIAN

i•'

FASR PASA

:

s

That''s  (Veggie) Wrp! That Pp ,mt S i T   S 

  22S) k < od

1 OYCOdO

V up (g b: eoN di

 Ces ched chse

� co\o JmmU

0 o pp« o o  s  ; 9

 lor r I I p

f i j, j, oti oti 

V, cup (4) 

loo opoo

dl  hy tm lvd o m• b&o b mm odd  n of nn Od do  o ood oco  w w bo (Ot o mo mo  mm o .n/ n h h $0d $0d Cy  .o a R.m• 5d1 ond -t'1 -t'1 fom  ond 1li nto in 1rp1 Ad 1 K, tn t h h  c o   s od � cp of o f cr  ond odd al e e omoo   chees nd drsg  o a ra ra n Hon Hon Wh Wh at ad p p A A ono ono od m   oil o il Qol  y p od Mg n!

Tasty Chicken Power ocets  �  m,n T - 20 mn

C  n  mM S.  2

 ! ssls sls cick asts  p s

4 wh wh  wht t w  s s

1 I , U  j 

¾ cup (0) goi

1 ts c c 

 d dl  e e t ce ce,, hdd

1 t p nu nut t o of oi

  up (125g G 

, o• Se c n b9t nt  6  ip$ ip$ Add  r bw    e :t :t  o J8 pep pep, , rt  ndo inc    . t coo  in o 6   o f f  p  dde dde    d d b  o thug u g  gld gld  rw rw r l  d  k   w Oo           d  d d P f y y R vp y y rr   t t  d d I

Dijon Turkey Wap Pi . 5 n, to! T 1@ S 

Ck •Os •Os

Wrcp

1 p w wt °0 I cup (29) c ry l  ha e � o t, sice

  p n  fV p

{6m e 

 p (6g G g� M tbp jn ta  tp  w  $ t b ppp<  t  "'  v n KY d   Cn♦   ♦n n    rg  n n  w wp p    D     W W p    n    n 

IOUPI 'N 1LADI

Super-Powe Chowde Pe T e 5  tal " 35 i

e 30 i S s 3 co�

-

� Cp (8) quino

I tp $Of!

2 

2 bp wh a r

nt   c

  n di

I�  (37) l-s Y!le Y! le k.

Y •

 up (2O (2O m l o<

b  did

 tp  gic

2 C' {6) z c (r f)

  prt

� c wte d9y , , dr d ed

, 1s tye

sedded ce ptil

r q_ o o la pon o oo ighy  mum at  at f ppo 3 s   t oi n  n d r u4  /hh /hh or  m t onon $t& hw i h g ley th d s d c fo  f m     ol   l  l  d P   bh up b  .i til cd  "  " o  fe d  te x cu Re h 1 lk g c o o e 1g     dwn  um  mi, coo f 0 inu ucov  g  Ad con nd M f< . fo 2- N8$  p  g 

.

•

t

•

· •

'



,

•

Spiced Tomato Super Sop rep e 0 m1 T I 45mis

¥ lsp

   35mi   

 oi oce oce

 s of i o$ o$

 o,   

 cu S o - o• \

 o a, !

½c

 (0) � O Oc

l a p p  to 

 c 9 oal     od  o g o:n v  l od odd ut o Ad onon o r o on $i  t ook for ox  e he o ho  o te de. Ad l ad pepp  o C. C. dd   c fo 5 K Pou n e l  oghy oghy ad b  to o bo e o a &1er fa 20 nM ke o o h and bed  t ng o had ende Dish p o w  d pr ad eJo

Hearty Carot Soup Tt

,. 1s  r

ms

• 3S m$  2 2

Co·

J  (75) wu vegetal s s

 lt M d 

 I W  6 1

"' osd p♦pr, t t<

½ &ck &ck cefy ne chd

 le hle he <d

2l p 30 COf'Q h � h  

 b O CH

½     9ra� gif

r. t gah

¼ p m wd  gge c ee ceey cart g ng, c and sll t  rge cea 8g t o  h lr a ad r   mu R R o r o o and x wh o b oo i o o o P, ir i r  i p p Gor h  h m rly o o l  l o oto9• oto9• ♦   i o ♦ th o  up ♦ py !

Groins 'N Greens Nutty Sal Salad ad P•p - S M_ Too  " 3 i

1S m  gs 

0

Dr 

Y◄

c (4 

 sp m 

Y◄

u (59 o

2 p nu  of ke

 ps 0g  pi

p

� lo . .y 

I $p O msd

   : : Y◄

c (60g) cto cH

Rie od da i, i, o ou ou bi up ooe<o ooe<oe e bo bo l l  n o all uepAdd uepAdd noo noo bol wer ede t od sm ov, o 2 mUes or u waer  asore e q pl  o bo d l   !he ae e  ecas i o sll Klt  edi/ow hea p patcng atcng and srg to ooid  o n ov e n d aan d      W eh al e e d g&des g&des og og  ond s ide P na na i a lae   r n qL d an an e th e ooed), odd ple slce,  od co ch ch   h d o h ol a f f p Ym'

KeepKeep -On On- Track Quinoa P9   5 mi P9 Ttl   0 mi

C

 � 2Smin

ln"n 1 p cb

2 lo lo galc

3 tbs tbs   l o o co

I tp m 

1  8) d no

 p (4g f h

1 eup (3 bob bob  ,o

,o od p♦p.  t

U o bo o   lhl eo«  d t you  t  40'F1·c. o  wh 2 ob, of t  i o bow n n o lt nd r lce lo cus o yr o ty o ck fr 0-25 mte  util util eggnt  ote   on v fm the   lfw d  t  Monwl nn d d   ! qu and odd O  O $ V wt½ ; f W Bng     edu ed u  ad ad r. . f apx 1 mie R\ f ea ea o  t t w ld    5 ute ute e f ioo wt   o  g. g.   ae: : of nt    o    d odd  s d   r •  ,g fo o f•w •. •. n spo  gly w•d o• skl• skl• of  o dd i he emon e e ond m w w  cd ggplon Ad n coo oo  c of m go  c od he ad o p o lt b em he fea wl  y   & fa ond ve

•

•

•

•

Slawsome Cabbage Sad .,OmW ., OmW

20 m

ot T nc

s

,

.

o

1 $m le. zer  ; 

fu of •S  •S  y o   (�

1 po 

   o vt  i

1 lrg• p!•. gt•d

o f o2  n  of

V

h of e bge, e

I QO� Pf, Q QJlf

 sc n &k P  M j   d a   J ow o d t   w  n     /nto A n n o     OI a   wt   e o  t   e e  o o <      E 

70

Coeo Yumbo Chickn Sld

 . Pr  20  ot T 45 

<

2Smins

  r T

¾ c ( l ½ cp (29) unweed t fk up ) wol wol w lou  Y,

� I

d

 d     dd  M ( di oo  up (  vocd i

1  ht

2 rd pees, ,we

 t I 

3 ain 

1 l  Sg Sg  brs, CU n ps

2 tb& fr nro, o gi

o >D  "  b$p   bp Di mutd Prh o o ,o•F12sc d l  kin kin r w cn; pa p a pe    ton of hr l b In  ood r, nd mnd  ut f u t  oey of e d ur to o  Por flor io  d bol I w  i toge  g 1 g  ad li z Op •ch c< t♦ n he r. he d   (� ♦n co co   t♦ t♦ lQnd on co co. rg fr wh f Plc c�n on i y d  P  • \« f rox  m  • j n lr Fr  ding i gr - d d Jn n   I Wh: u u ot  ogr  sd dNl•    o  g d nd n  n o io ior r ! on drr d rr  ¢

10 ltADS

Turkey & Pesto Len Pin Smin$ T  17  .ep

r•

� l?ms

V Q Q2 2

' .

  we wh eo -4 tp o  u f  I f  0.5 (5g) c trky, cd ¼ p p  o!  p Y

t 

  ho  Ma   w  r p O     w p C C o  P" w    o ot  mv o w  n o p b b p� o  oy o y  n p f     fw  p n      Etw Etw   n n  

Z

Protein-uch Turkey  zza Co

T

2Smn  2Smn

 m

ngrtd eis

  wM p1o P•• od tnl 

I up Ig) c trk breat cd

dze f nut J of oe

Y up up (g (g ed ed pppe$, ut 0 sip si p

2 le wO ti ti

½ up (7 e e  cee, c

2 bp 1mo10 po

 up 5 o� ev

 gor gorcc lve, c W V piza s t  o o it?! gh  ghly ly  our s pao h  o ond oc u 9 9  or appx 3 mUe, mUe, o uti ee ee e o >ng >ng 1ro 1royy 'h 'h o o en pa od peeo  o 3·F I 6 C. C. A p o  , pi i he oo te med  . p h h weet oto oto t e e  d  d eta h n  b4, :e w  l nd  fo 5-2 mn& R  v, op wi  ad pe p



Fancy Pats Chicke Salad p  2  To  2 s 3 n

C   ins S  4

"&'

2 c  I Up o 1 p p of� of�  1 tp  i  ce I cup (50} Geek t ¼ cp &) hy I p  JUtCe I cup c up 7 o o l"d ½ cp  lond lW 8 l  wo wo ead 1 handfl ,omi� tuc•

e r  · /05' Ses he c o wth  d peppr nd pop  o o o .  . Di wi wi  nt o, e ke t  ou, r 5- mites mites  t p ced    no soL soL tzd tzd s Pn o bl ovr ad fgo f • hou Add yog hoy d lo J  o l b o  o t mak drs  ne lge b  the  gops  nd ds. A desg desg ond tss  rve en 2 ice ice f le  tt ed     pri tt Ej!

74

PRTEIN COM

Spiey Shrimp 'N Slow 5m 5m   M  M 30 

t

O

 1 tb •  p    h

 b ctr 

2 m m JUIC l l

¾ (4 (4) )  f ero e ro lo lo  m mp, p,  pNled nd dn

1 tsp ts p o y.  c P

 moll  te bbo9 e 1  n moll V mo

r  $ IQ I Q  p$

¥ sp tuc Y, ' cum V 

hi o o r ,

 ar ov, e

  alespo  n oi j jce ce o  ime ime  po o( te slt, plu pluss l the pepr nto nto a are bowl. Add e caba mng, io io on  aepn o( te cin. Ts h  n olr  oss yr   ! eer , pls tc,  o rhe ted  pe o He� tea& o tea&pn pn  nu nu  n o loge fyg pa pa   / /h h t ck� ck � the hn  r  o  n·e per  l  n cooke trgh Rem fr   dd reog  t o ad coo rng hmp n e me. hr  ac  e  e d e od od  n e reti  Sti tro tro  reo\e from eo d ue o  me ond rem rem  antr antr  mx g t p n y y 

Skiny Sesame ChCh--slow P •  " 5  o T 50min

T 35  mns  · 2 

on

.S lb 22Sg) chickn re

2  (20 d cbe Jnd

� b    m  

1\ caroH en

 b h 

V c (25g 

 b ney



�  oe ie

 ole mi lees o rs

� r ML  

1 p CO♦d  ♦ds

 bs  1 o chce

 tp  anu c

on,  l 

cup { in lve ld ld

Po hicn b in a c cv wih wa and mm or 0  0 minu.  h of and l t cNc t h n    f0  ♦ R♦ R♦  ch, ch,: :n n d I♦  t t col co l  m tOt nc coold < < yor chc  o  o rn  h l c f ac ac 4 ap of ' a   Ad  g grl- hli hli ad  ol hg os  sr hn vg j  ad dre dre toghr n a ar ar bl p o ,n l     d  d od o h s« Ym!

•

r .

-

'

\

Boss Kebs & Pomegranate Slaw '

5 m 40 mns

2Sm1s 

d

O.SSb (2) l i b  I e ¼ p 5 5 d cb• c b•  u  s 1<$ I     mo  currv   �ro I  ie  2�cu 2� cu 50 we and/or ed caae

 �«r   pnote, eed  �wp 5 re mt     ha o oH H  cheee e Y, p 409 eta chee  bs G G  yr u il o he so ad ee, o e

Phea u g  g   ll to g nd sk wen s8ers i  water o id brg la  g, ner, st st  gr msa and  h  h f a ad lk   or f  Blz Blz ui mixte i well cb'e  oo o a l Us vou hd ide  ide o  q  n nd sh kb r  sk  ini ini s♦r o  ol ro      y ri  ppro" S C ea s    hr d gl Y! el a a  ice ice e oo co d crro io io m·llcks ad ob ne wt e le j ce d o h o  to  b l l  l   pomra d ld ld   d  h h    t c of  Wh  n  r l   o old ld r Ry e t l nd $   hly ts ts rs rs d see see i i  sl n eb i   o  e hese he se  a d d  p o   i

i

17

i

Realy Good Vel (od< f

0 m

1$ i

O.&lb (49) wo u• atk atk sf nd ,   2 tbp      h �emje y rbSl 

d d r  d t Y•

c I

  umb  ♦  e  Y,

 d   '

Ug      d  qz  m    tk Ck   n/ J   g-  g-             b   d t             v  u  T 

• •

'

78

Butt-Kickng Taco Bowls Pep T 1 in   20 

 Tm  i  

M I up 59 med b V tbp le cder viegar  p 90,hc pow

 tp min ¼

p p

 o  w,

I O &)  qoo ¼

cp (65) 

I OP (65g) klo

V cp ( n p  p 00) 00) om omo- o- d�•d  p (65  Ht yOt   


 f to  S«$, p  bow. D D  u  qin qin mms mms k sprt ls ls ad l W he ows   eal es Cow don d pre  k   bu

78

Chill Boss w Chi

Coo   3& n $vrH' 

�e e 7 in Totol T 45 

1•
(  y to, al I cup (  buc <lto. c

? sks sks o c slc sl c

    } bb ih v

16 ond m

  500 t

l 1sp oke pr,o

o and pep t to:

1¼ cp (2) (2 ) n e ce

chp  c o tse

2 t tomo pte

 Y Yodo odoo oppd ppd

1K cp ("g o o  r  r♦♦

1 Hm♦ j o

1 re ll ho

1 bp  o of chce

1 oo f dd

1 con g  ki- on do  t o o of    i or le d  t  cro d cey n od rox 3 mine o i cm\ po d ice nd c l ce hs owe appox S·ut S·utes Ad  pepp  tto te n ree t po  2  o wa a mer on on / md!Um f f  o o un un t sn t l an  a o   ry tomat tomat Jt o vi, gtly d n h ctr nd $ id io  p on  c ci nd ovo ovod o ond  b qM• qM• o I ji  t t hi' hi'  g•o  o on o o brw i• i • qn  st   •  • Dig   ,

Chiicken Quesodils Roinbw Ch

- ! 15  o e  

Co

  

r  ¼ CP (4 (4 t$. peeed  d

I bsp pe$o

1 cp 12)  q sc  lf oo

Y, cup 2 cheddar cese

2 cps  mhoo� sid

I rsp  oil you co s xt xtr r to dil

35b 35 b 60g) siess siess cick cick rst

sl and peppr l o l

srdd srd d

2 w we o Hea 1  o t  "'  rge ke. r medum hea A  ad  and pepp n cook f po 0 i  ny te. b  sond le a  rini  on mi Ts Ts n e sash ad mhrooms. mhr ooms.  d cok for 5 mnt {Mping  p il s h h 9g bt co co  u squs a sos  p wl. n  oe fy   y h:  o  o e  den  ct nto  S8 W  pn p n wi wi pp to dz dzz z wit n      c c  o totl    md\ md\m m   c c  fyng  o  o  oi pd it½ of the pso, te d  e of ese ets, moom oh ad hk O•  boom boom of yo o  o p od   v•rng he ng Re yo ed  sG p   f h oU. o U. en  en di 

.,

ASI AS IAN

Bely Bustin' Bustin' Turkey Burges Prep   h 1  o; T  h( 5   l

Co T

_ 10  n

V 5

9 

1,t
p ) ch, gr 2� C   y n•    ny cpd rd  2 garl ce ed V, cup (5g wol I bd c b b ¼ cup g pase cho 1 b in, nel ch 1  gro n  tun ader  ader �  ¢l ¢l pwdr v, ol pp  te

 cvp cvp  (7g cvcs c p  cu 3g) che o, qa8e } c S9 r  cped p , fi p    juc  tsp n n     h  t t S cu ) ro  l chopped chopped  tbp eta  rml peppe, o 0e

¼

n

u

lt od f
°  sd g ge e$ $  seasongs tgethe n a lage . MA ghl, coit i m   i he de f n h lg N ' '  ber-m g   qeeze ny exc liqd  r zucch, en pace n a la bl, dg the tkey tkey mie i gar, ga r, b cr, par i c, at ad pep. ix ethe, t t mae  ti o eq eq ze, ze, ao 1 h ick  ick op a unued pa  t rr H lt er ei hea and dd a spl   l o e ty  ne d de apo 3 n& n& c ie Fe F e up ih sal Oe! To how 0 fo el e lo  he frge n  mong   m fat�  oo\g tme, pl cli rp      f  o co co wte w te f ppr � n ,   fu thw«

82

Finger Lck' Chicken & Sl S law p   0  Tt -,me 18   

   m Seg 

n

2 ps sss ch sts dzzle of t  o e $ ond P•P o t 2 tp ame d ptial ow

� (15) chin cobo• 2  OO wgo, sp  Y fs  fsh h

i

  ;i� oly I tb to I tbp hu hu  opl Cu c h,k b  l dwy  reo·e  a pe. Rb ke t t l and  t l!  . Coo in  yig p     hh ' Q prox 4 s h &  unl kd hh od  Mew ile c Mew c  h h l g g  p  h el.  o bl x th jvi f 1 l od t t Tn to   w "d  "d • or c:n  cook emov r n n ond c it  tp Qu,dlv  te   wihu brng!� lho ,p  l cick. Fa up ith lw lw ad a i of h Y

n

Kiekn'' Ssam Chc Bowls Kiekn

Pr� "  m 10  m 10 mi miss Too T  ms

C   g

 .

-l

�'ey <-.! o rt

¾ p 13) k qin

¼ up {65m)  o  ot ot

 s t  o i

¼ p {65m) tori

 u u (5g broU t to  ll ll i i 

¼ u {65m) y

3 u (4 sgar op pa• u  o o mol mol p• I p p •o o 2 ge ch b b ct io i o moN e

  red ee fake

slt ad p to t

3 p o  lo

SMOmt d

O oc ng ng  n o bw a a  Cook i   g g t o o o oi , o po nd tg it mr m r fo about 15 mut or or  i  tr.    nto  wlsuw  onrs   o r ill    h oo roo od gr p  o aox aox 5 nut nut   tnr  » ,mp Dd grs to o  l/ l/ ot  t   t ski t i dy  hrw i h chc. lt and p nd rd pppr ks opt ook hck to opp 7 mint r  h c o o  tir Al to ;mm o 2 mits mi ts n  ce ce  Spo Spoo o chice and sce on top of e ad rs t pnke wt eame eeds  Lt
-

-

.

Tender Thai Thai Beef Sald

T ,I

 S , 2 25 

' 2

1 tbp lm JU8

02 () cy tate que

½      d

  i alv   n n  t- dgs

½ p h 

I o e ed  i ad eed eed iy sled legthwys smo1 handu m m l. lo J  o

I lb$p omt Oi Ybp toi

   fe r r fly red  red

so1 handu cono o onl

 cumb h g  ,c  dono

sol hond To, asi las las  Qrg lovM o

½tey ey

4 odl odl bkole o into ma e

Y, c

(6S) oo ns y cop�d

0.7Slb (oP�. 3'0) bf srn steo\

ace e U ga h  h ae eame 1 too gger o pm ga  o u 9 Od i. P  i o large  ond  w h  di. el wt  wa od la  ride     aiate urn meat iol l ur rgll  or aee  i  k eo  eo t  : ·3 mit e ide ide   o te eed  l o  miute$ f di m Rme ma a   o o; omoo ccmb« oon ch, nt co. ba  cp�d pnt o o n o lr l r l h ny s• •f os t ro ad o to bo P Prr  •mo di" di " a a to» to» gy e  bl ond en  zty ho ovo!

VEGlA RIAN

No-Bef Chickp Burgs Pp  3S 1\ 45mi 

 cup (2) (2) chckp

n o o   

¼ u {70g wee  nn

 lemo Z9 oy

 $ $ to

n  of oi

V 

o

 m 1 d t

Y,  

d oider d

 e ie 

Y,  g gd d

cmi

2 tbsp  
2 ole w  bn& u

dd drn k k   co no  no  f OC A   c co o ♦  l o th♦ th♦ lato · Ad Ad  pk, gO 1  1 and  ou ou,,  s s d n ♦s f I l     m m b  h $ cu.  o o �  o r h l e pe t  x o   pa•s X ¾  I z- o• n o  o og r pa 2c   op O o •   fdg f f 20 m nv zo m hat hat  h ht,t, d pts n nd d oo " "  d g x S n• n• ach d♦ d ♦  ! !yy i, i, wh 4 l loY a  p  omot1. A q q   khp o o n a   or s) th trt ' ur, adg  nro o. Enyu s st sv ge

•

Green Machine Friters P1ep r

tc ·"

20 mint

 4S mi .

I med u«

 b rd PorOA hH o

�     diid

2 b vt o ¢f cho

 coll y ly $d

god ok  to t o oe

1 g lity ba

Gr"kk ogv optoo Gr" optoo topp t oppg g

V cp (35) wo wt r

exo olo, ot grs

�  b bg g der der rhea  to 2·i1o·c, w o   th md  md   hf te zc zc o u he hrg lde o or  r. Y wt te gg o e farly d. P zni in o la olde, o 1 teapoon o o  e i or 0 mit. Usg o d qN• qid fr ch. o Cn oo s o show b  ds gt o or str  ' v! To cc 1n o  o od  cal yor bte g nd o dc dc  pch o boc  M  M   tr tr n o owl, co co ee te flor Qg owde owd e nd  o oo o dd to e  irn o $i    n n  larg•  n n o •dm/g •d m/g  o drop i  c l of h bote bot e wihou wih ou ocrwd ocrwd  o olo o lo o Rotn Rotn  ee b d oo for bo  t  e u    oc   ow  don   orm w    Gr Gr  oght o to ond o l of  lo f or  d hl

•

•



FireFire -Up Fittes P T O  O m

( 1" "3s 3s

a



 45 N

I2

¾ p 5) 5 ) f  n k k 

._

   pp. fiy pd

2 t$p ol w o

 bh cn 

2 t nv oI oI

4  fnl l

ds f  & 

o •

Pr  f  crn p t .  gg d d  pnc pnc  s and ppp n no o yr  pocor r   PlM/ lend 0  v n  p♦ fm S nto   n fd n �inng  p U nro l •PP • •  Ili d A to t o  you e   J .

H  ble ble o n   o y n o low h Do n  aon ollo o ot ad oo  w  t  ti Co fox  nute, i  i   oh d F   goe nd r Se t   l, a  o aa d s if o'e feelg aden adent tus us

88

fASTI PA

Go Faster Veggie Pst

•   S s To T  n

C  g Z

< IY cp (2) whol wha wh a l I tsp nu  of choke

 p 75 hr 0o0H

� up 6   on 4 I po po

 zcc  low q o vr1clly     n n  Y  d s

I $p o J

t o p o t

Pho  ov o ,oo·Fnos·c. s  d :/oh t of h   oi od o d   d peper p eper on  en lnd king t t.. ne   he Pren Pren a asil on op. Co Co   pp 2 m-nes os aly, nl  y ats o bUt ad oe vg e s te A h  oo, bin o  pt o lt  o t oi d O  coo o 2 ue o l a t Re&e � up t ckg e ef ring pt o o larg . W     ho, h o, dd dd lmo ji r1 nt o Porm nd basi Ad bo  to of  o   9'  o t o o   m• 1 or if poto   do  d th o  o   nd  o o con y1hig  y1hig  Whn  vgg  o do on  t nd p♦p♦ E p!

Healthy Chicken Past Saad Pfep epT T 1 hr 0 mi, Tl  1 hr 25 mi

oo  � 1$ m, Se·  4

2 Y c (225) wo• w w '0

 d bll p d,cd

 u {5 hr ;o·o id i d  

3

 

¾ up (6m (6 m o ♦g

SOg d  d

hn ss (k) tlv slKa

2  (3g b lk« nt  s  . Da d   dg  2     C    Ck     &U d    fg. O y    &l      vgg  d hd e »   l w dd   : d     h h  wl E   s   !

Snacks SKINY DP SWEET TREAT BO TE GUL-F PDDI

U.INY DP&

- .

\' .,

Creamy Av Huus Pr� , 1 m Ttl T   mi

Cok T

Omn

s.V" 

 l 1  (41O) (41O) i i p l do

 ad peppe  ate

2 r aco cr  pl

pih o c

3 p  L pu • '° Hg

-   l h h lot lo t ov p

1½ tbsp oi oiii J p l  ;

red peppe . al al

1 tlo, �it. Pld In    pl :kp  0 i •  ad o 0 opp  min'N n   o & A l a   um n ond as and p f a few e   l  l  Spo  o  o 9r  o clo o  p o od o  m U Ey i crhy   <. Ym!

Yog-Bery Muffins pl

0 min

l!f

2$

Se  6

1  15) wol at for

I sp n oil of Co�

¼tp slt

-K cup 

 p g dr V sp n soda

I up (8 d d  bl l

1

I sp r o b•

; cp ( G
Bananarama Mufins Mufins

Prp T 40 n o! -  r & in

C T  8 mn i � 2

 , fo   1  up (0g) q:oog o I cup 2ml mk mk of coce coc e n

up  y

I up 3 md md i b bs s 2 egg egg wh  1 tbsp nu  of o 1

1 tp pre vani exrc  up 75g wo w r I tp  pod ¾ p ig sod  p p  ¾ cp 9g 9 g cpp  lu 3 tp io d Preh  e o 3SFJ e  i yo mfin n an andd a lig. ip oa ad k io  lag owl a a  mix hou t s for 3 m Nx tho  te   , ,     U  n  oh m bo k oe  lo, bog podr, bai ,  nd ci d d  oo m o  o d M drv x o  e gdin gdin W  tu tu  l  oned o  your  alut d po tt o your i in. i n. Bk• fo fo $ mi, Y' now y• do do  n o totc  t n. Alow o oo

Low--GI Seedy Muffins Low p T Toto

 IS m  r

C  S mis S " 2

nv oi fr glng uoyt  cups c ups (6) f  

K  sot

4 O

¼ Up g 

1·2 fresh r� cil

Y

6g

1 p  d

3 bp coog c

1 bp ?PV d

 c p () hol hol heo ur

&l on , to ose

c S} S} r ch

h or   30F/�   h ui in wh l  r.$d o. pr qr 0 f  Pl nd cy r rt t  r w pota ito o lr bow Trm and f i your cai  lyy l or Jl, ddg ho to   ad g t r  Crock n ur '· o o   l   M an an o g powdr od  s  wi  and pppr gro   mo  f vor Pm9,  x poo er er it y yr r f  oppi oppi wi s d ei h le "le  rea r  p h« plc   •r  h k• fr 50  i d  nd oke L co   o fw m  t mm d wr r cl c l Gp Gp od o d s i  fd

\ CocoCoco -Cranbery Bliss Brs rep e Sm Smn  3 hrs 5 

 .f >3 r  ng 4

1 CL ) � s  up ( g  bbl r  r  ri ri  3 tbp o chpp chpp n

6 o• p d d ,n ot wo• fr 5 mt 

cup {5g { 5gont r

1 b co 

 p hoe

 tbp u u  t r r r

2 tp v o

V•

cup (0 ed ronb«es

1 tp ono toc

Pl oen pop o o ban n x8/20x20cm  n in i$ do. Tr h o re bW   & Q M9      Q K ' In yr ,dr bliz h onr   I wU cmi  ky k y P  t  X d blit o  il igr, o    m m. . p t  t•r hoy h oy ltd ot oi d o in ino o o og•  ad    we A h mi f nd ond e n• n• e ell oro p p  h blis bli s r mi: no o bo\i" tn  po In  d/fr R    l ito    o ap kf Oig i! p lft bos  o  cnnr   fride  < n $ oto

IOU Bil

Baby Banaa Burgers p T o 

1 in   0 n

Netflix & Popcn " T  >1 < 4 Se

9  w.   ♦  gt ¼  p g)  3 bn In o , mix e e peonu ute and  S ur oo to t pennie a spad half o  sis th  nutt m Place  d   yr baaa l y ve o bunch of mi, bn bur1 Mz nd d,g n n�   o wN  r

' -r   o· e e 5 mi

@ 1• 0 min Se g 2

•'

 p o n° Y   (6 popco kl k l  o o Oe hg ea, orm o n o Oe o  i o 8qt/75L pot    ute. p o coupe f ke n he  and pla d On y o p n h oi  o ad oy to pop  om! p n   of o o  d ov. Aoe erl  k or po bock  h r te t. Wen pi  low  to o r op  t pot pot   don don ot bnd pco p no o  owl eo w  $ o o   roh i• t v CdQm o  n  f oi•   

•

Don't decrease he gol. Increase the effort

Don't decrease he gol. Increase the effort

Halfway High Five!

Cngols  makg 1 hafway' We re guessing by nw yue ee,ng pely dan geat. Yu ve pay go ds me enegy and fee a l smae ad me ae Yu ght ove eve eve wgged wgged t you d siny Jeas If we hod a ee wd eve e hat yuve aey ee ugy and you cavngs hve hv e disappeaed disappeaed If you·ve you·ve een oig yu Supefd jouey he tday tda y s yu yu ucy day Necome to anhe anhe 6 wee weess w wh h o se asy asy  supe utus ecipe Nh s exted? A WORD OF EOUAGMT: I y hove een suggig a  o  fae fae  ff e wan o n thee It oes a whi whiee  cea ceae e heathy hos hos ut the ee eets ts oe s wlh t uv y gt g t oe dy s ememe ememe is a ieong i eong ,vestmet e ett o n he chen and oc  the ame

Contens Must-Hve gredels

5

6

Week 7 Shoppn  a Sdy T•O L

7

Weeky Mea Pi.

8

Week 8

12

..

Shopping l, a Suday To-Do l,t

13

Wy M! P

4

Week 9 Shopping lst



a



. 

8 9

Sudoy To-Do L

20

Wky Ma Pas

24

Week 10 hppg t & Suday  

25

Weky Mea Pas

26

30

Week 11

31

hpp  & dy •O 

32

Weeky Me Me Pi$

36

Week 12 Shppg l, a Suay D D l, l ,

37

Wy Ma Pas

38

Recipes



.





42

Beaf

43

M

59

So

9

)

Must Have Ingredients You're olfwoy there! Moke se yo itcen s olwoys soced wih tese gredes Eggs

Gaic Powder

Vnega

G••k Yogut

Oo owd

Whit♦ Wn Viegar

Mil Of Choce

Cl Fle

Pecan$

Wol Wat Bad

Dd Bi

Amods

Nt O O i

Dd Ogao

Walnuts

Oats

Grod mi

Peaus



God ade

Md N

Wo Wat Fii

Gd Tu Tuc c

Caw

Woe Wea o

Goom Mlo (o y Pwd)

P1tochios

Pi Nt

oout ou Allspi owdr

Cha Sd

aing Soda

Fh Sace $0m Sd

ang owde Ti

Pumk Se

ania Exta Sesame Oil

ond inamo

Sfowe S App  

Grod 1g

linsed

Dij Mad  Sd

Sl Ita D

Di Cnbi

Bock Ppr

Hoy apa A�Noturol ean

i od

Be

(o Ra)



Wek 7 Shopping Lst 2 Apple

1 Bunch Cilontr

2 ocs Smed Salon

2 Avooi

I Cmber

�lb (200g Sa

16oz 43g)

I Carot

b 3g) Lm $eak

1 Piee Gger

¼l (34g S Seo

Blockb•rdes

  e.e

1oz 2g os

1 oz 453g) Tub Coge Cheese

4 Mint LeovH

Blueberes

z 17g

3 ems

1 es

I Sma Sma oe aa Vea

1 e

 nh Pey

1 Smal Be M

I Oage

3 em Re    s

15.5z 39g h Ps

2 megaates

S a

1z 53g  Ls

16oz 453g) Srabees

5 Sw oa

3 Bogs Koe ps

I Hau a o

 Wo Wa ola

3 Tae

 Wl Wa uge 

I  go I Pk Pk ay Spch

3 he$ We

Sunday To-Do Li COOK NOW & SAVE

PRP & ASSEMBL AT

Bey eeseae ass p2

Se pple e Cooe  p

-Up megae S I   SFe Beef  p.8 Ve egge Bges p 7

Monday

Tuesdy

BREAKFAT pr om: Bofosl .55

REAA G- ho Pddig 4

MORNIG <A C9 he u1

MO•� G K id i d A A   i  

UNH Power-Up Fomegnte alad I .63

 Av & ! ' Wa 60

MID-, T RN<

,N K icd A P ki S

M-AROO A og  & t

DE w Po & Lob wn  7

E wt a & o w  4

R  uins i   / v• j bf bf  Hr  hy·•  nd OSV

Wednesday BREAKFAST

Super Solmon Breokfot Breokfot I .5 VORNING SC

Spiced Appl P, Coki• I p.95 LUNH

Pow-U Pgoo Sood  63 '-. FRNOO FRNOON N $NA $NA f Yi

Cup Nu1,

DNER Too iFed Beef I 78

Hump Oys re 1he bet f o • ing vll d w!

•

-

Thursday

Friay

BREAKFAST Guil-ee Cho Pddr\g  p.4

BRAKAS

MORN I G SNACK Spcd App P Ck  p.95

MORIG SACK Bw f  f Fr Fr

LUCH

LC

Avo

l

Selmn Supr Wap

Bery Chscak Tosts I p.52

p.60

Powr-Up Pogaat Sd I p63

M  D AFT AFTR ROO OO  SA SACK CK Kole Cps

M-AROON SAK Kl p

NR

IR Vy Vgg Bg  p87

Tomo Stir-Fed 8eef p7

n Bhg l 

10

Saturday

Sunay

BREAKFAST eay Cheesecoke oo  p.2

REAKFAS Foney A rch Tosl p.50

MORNING ACK � Cup t

ORNNG SNAC Bw  Fri

LUNCH Brain oosting Salm ed p.66

LUNC E 'N Avo Sandwh I 0

MI-AFEROON SNAC SNACK K OG Pnc  p99

MI-AFERNOON SNACK M c p.99

DER Very Vegie Burgs I p.87

INER Bai Btg Sam Saad I p66

Tk• y WkO $1 or t Mnl Y & ,  , c �  

1Z

Week 8 Shopping Lst SAvcods

1 mo Piece Gnger

 aana

Ib 7009) Kl

16 (53 Blueberes

1 Lk

2z (340 J Rte R epe  Be Oye aue 1 Botle Red Wme

1  ng

Vinegar

1 Hn e

3. 00 Tb M

2 Lemon.

 m 1 Han Ca

Paste

16 ( Staweie

2 d Onis

  M Chae C

1 a Ba ah

 a

1 Small Pock Yest

Y,b 0g 

1 Tomto

 a  em ee

Ib 0g   Sqah

b 0    ea

10 2 Cer ae

 (I3g b Fa

Vb (11g e Tf 1 P Fs Remy

 W  T 4 Pock Rce Codes

2 Maa  8 22 a B Bea B

Suday To-Do List
EP a� a�• • H Ht t - A R

He-ge  &  I 77

e-Be eaa O  p.A7

  

ge-n' e Oa  

3

-a w n  

ean Gee Oo

Machne

I p.65

Mx an & Egg   am upf   8 13

Monday

Tuesday

BREAKFAST Hunger-Bsti' Bry Oos I p. 7

BREA,.A� T

Super-By 8eokost Oas I .47

ChoBoano Power Mff  94

Spe e Dp & e der 

LVNC<  '' Avo odw;c 0

LUf

Super Heo Dip & Rice Cackes I .93

Choe-Bon  Powr Muffins I p.94

ONE� Mex Be & E• I 84

01l

Protein-lus Gd Sad I p.67

Sesame Sefod wl I 6

Smsh thl g & boy worku oda? Te oef ih  Co-Bon Po Mf! B,   )c c  p  p  c cv f

•

•

·

14

Wednesday B E KFAS uat N 1 qash Pr61ein Toa p.I

C-Boa w MHi,  94

Lton Gren 0n Machin• I p.65 RI

l

Super Heo Oip & Rc Cke, .93 'N x B

.

a

- -

gg 4

Thursday

Fiday

URtAHA�

6 !EAKFA5

Super-Bey Breokfot Oots I .7

Sqa 'N Squh ei T I p51

Sup H Di & Ric Cock  93

ChBonao Pow M I p94

1UNH Prot-lus Gn Solod .67

LUNC

Choc-Bn Pwar Muffis I p.94

Bl f F

NN(

JNl

Seme Sefo Bw Bw 86

Hoeyge Be  Bo I 77

 G Ou Mc 6

Sscm prfood Bowl

'

Saturday

Sunday

&, EA .F S

BRl � 

Kick-A Breokot Totllas  p.S6

Bo-A Bon Ponco I pS4

owl of Fut

Y

�(H

UNlH

Egg 'N v h I 70

Tooshe Wit e Mote I p.70

Choe-Bna Powr Muffis DI

Cup Nts

Bl o 

p.94

Nlk

L �E

m d B 86

HyGg   B  

Remembr lho dr y'v owo)  wonted t t i? Kep gog d $oy  k yu· a r: 

Sq N Sush Ptn T�!

" " ,  �  ,  •"   '   ' . .    .  .

4 I - ✓'

�✓. 14�

'� -

Week 9 Shopping Lst �

11 Mdi C

2 Avads



S Cley cks

6 Bonodos

L

S B Can

 K



1 ma Pee Gger

I lemon

"

 By laf

7  Ap

L 7

9 lime



2 Pom♦grntes -

  Ag

f  a y ina  (009 Bsse

2 Je

15.z (439g) C

Red idey Be

Vgb 

9 Sa

 B Taa

L  W Wa

d Caag

6 We s es

Sr

2 B epe ed  Y

ouc

Cods lw. lw. Sium

" '

 B Uweeened Uweee ned A

 z 6l

I Bnh Paey

V



r

\



 Chicn Bros 4z (139) Tub Fet

I d Cii

2 Orange

r

ria

& W W f • ,

 5g Medu L II hp

Suday T-D Lst COO a AE

E a AEMLE AE

C  Ba . 

wt-A Oo 4

N-d C p  6

gs By aas  S exy Mexy ae  .\ Zg i  i as  8 .

19

Cy Bs C dg    00

Monday BREAKFAST

Cookies Fo Bol! I p 49 � Chery Bust Cio Pding p.10 LUNCH

Sex Se x y Ma Ma   Tosties

p.61 A K

Bwl f Fru DINNER

Zngy Fh a Kw c I p.83

r  ht h t v5  uc d    f  Jb    q,      Y  1  1   m   m    d     2 m,   P x   d     $   d d 

Tuesday

Wednesday

BREAKFAST weet- Oas p.46

BREAFST Cooe o ef! p 49

Sowl of Fruit

hery B's  Pdng I p.10

LUNCH

LUC

 Sxy Mexy Toi I 61

o-ood hen ou 6

ic rck

½  

a

G Yogrl

DN Ziny Fih & ii To 83

DR Zingy Fsh

21

& Kw Toco5 p.83

Thursday

Friay

BREAKFAST weel•ss Oot

K

Ck r BkH I 49

p.46

Rce Crakes & Gek Yogu

Cry  C Pdd I p100

lUNCH

LH

Zingy Fish  Kwi l p.83

N-d Cik   6

Sw f uit

Y up ts

DINER

R

kinn $ i p I p76

Skny Fish  Spce I .76

Fee itve d enrgeuc oda ls h sm c,gs   fdy'

•

AP KbM Sp

2Z

Saturday

Snday

BREAKFAST Bug 8ny B•oos1 p.52

BREAA gg ' p 55

Rice Croce,

w f 

a

Greek Ygt

LUH -d hn p p69

U - h  69

Bwl f 

V

DINR Galic Chi Shrimps ! .75

R  h m$  7

p 

Cheny 8ri1 Vo PL,g

Week 10 Shopping Lst 2 Applos

I Rod py

1 Onio

3 Avocodoi

4 A$gi peas

t Lge Zucchn

½b (009 Cn Mea

 s 8 na

 ma Pee Gge

3 Cr

 kne am Fe

2 Bs 2

16z 5g) StrwberH 4

emn

c.,. y s :

z g T

 .5 (7g Ce Cey y mas Y,  Mm

Rca Cheese

1 m J Uae ana ae

3 Lm�s

 mgana

 Bh ay

1 Oag

 m Re e 

1 gQ Mng

v

 dj D

 Rd O

R Cg

fz 6m • m  m \egee k S 5m C 'N  g wee  Ch

Suday To-Do st K & AV<

E & AELE AER

a & a  p

 Opea  

ee-A ee -A em   

Gee Ch g  e  ge I  Ra pe a aa a 6 ean Mahne aagn  gg gg   

Monday BREAKFAS

Gne Tropp Pidge I p.4S

Sweet-As lemon Bos I p.98 LUNCH

PreiPus Gode So 67 Swee a Ch DINN

S

a

L

Sc Po Poo _

I

Tuesday

Wednesday

BREAKfAST Smooth Operoo I p.4

BRAFS Eg ' Muod Sonwi I p57

Seet-ss eon Bors p.98

See-ss o Bos p98

LUNCH aibow upe al alad ad p67

L Poes Gode Saad I p67

Swet Pol Chip$

 Pa Cs

0NR lmo & pach Ps 89

l �  op   ala 2

I

I

C' stop ng  ng 01 yr yr w f&ti?

 (  v �    k y·  g!

•:  •. 

 \  t   

  • ,. . .        

, 

f: 1 : .



.    .  .         . .    .    .   .. -. ·•,1�  :· �. .  . . . .    . .   . .  · . .. ..  .  .   : .. •

�-



 

Thursday

Friay

BREAKFAS

Smooth Operao I p 4

BQ[Ak A Go Toppo Pog  .5

Swel-Ass mon Bors I p.98

Sw-Asss Lm Bs 98 Sw-As

LuNCH Rinbw Su Sld  .64

LUNC

Sowl f Frui

wt Pat hi

DINER

D

Goe Tropp Salmo 6 Sl Slsa sa  p.72

L Mch sag (8 Eg) 

Rainbow Super ld .67

oER

 our wekly d d10 10 wotw,h wot w,h       c      b wr• t� yv yv ♦' ♦'  I   Spice

,  , •  n (& 

28

Saturday

Sny

B�EA ,.AT gg 1N' ord Sadwich I p57

�REAi FAS

o    0

Sowl f Ftui1

 Cp Nt

UNCH 8odyu Vggi Scomble p s

BodyBoH Vegge Scromb Scromblle p,85

½ Cp N

B  r

DI on Ma Ma Laag (& gg) p

 o c oog  gg  

NC

f F   

•

I

Week 11 Shopping List n

2 Avocados

l 6 0g

Bleb•ies

453g) n  6 453g)

Blabee

C 1 Buch Pale

r· C

Tha Basl (T Sv)

u 3 Bnce Koe

 2 Lim

 lb Ig) Savy

Bi

2g B J ½b Sprouts



4 Car

D 2 Bhe Cia

L

¼lb 34g Sli Steok

�

Y,lb {2g Cin  Fi



6 79  eo

'

u 2 Red Onin

' 2 Small Hea

2z (340g) Fre

I Lorge Piece Gnge

7 2 Lemn

n b 89 mp

L

Cabbage

 6 Sain   o Bab Spna

(

 Swet Pte



 Buh Wolee

Peas

.

 Slie Maea

G

 Sol Be ie ega

L .

18 Wt Wp

4 9 l Chp

l . Vlb 5g D Tf

Sunday ToTo-Do List C NW  SAE

E a ASSEBE AE

7

um'  mk Bd . �8



 p G Sp  .6

c

Bg B Beaa I p.2

C

ooi SF f  p7

'

'

Sp G Dplg  p

n

 pn Sco p.97



Sm Sup wl  86

1

-Of By O 46

Monday

Tuesay

BREAKFAT

BREAA

Pumpin' Io Ppk Bead I p.48

Blat-O ey Oas p6

MORN G SNri

Bowl f Fruit

MORNG SAC Fruity Pmpkin Scoe$ I .97

LUNCH

NC

Egg N" Avo Sawc p70

Sam Spoo o  86

MID-A T RNOO ',A K

Fy Pmpkn Sces .97

Ml )-AF .ON ;•  Y: up ts

INE

DINER

Tha Sper Gee So 68

a Se Gee So 8

Fz     b   up to  monhs. Sil  I    g1 �f«•,!

Wednesday

Thursday

BREAKFAST Pumpin' Iron pk Bead p.48

BRAKFAST last-Of By O p46

MO�NG NC ale hips

MONNG oAC

F,ly  o" 

LUNCH

Egg 'N Avo Sandwich I .0

U Sesame Superfood Bowl p.86

MD- 1 rN QN A J fut Pmpk coe5 .97

v  -A TR)ON SA< l 

DINER

DNNER

e Gee s  .79

Super Gren Dmligs I .79

Fru ty mipk n Sco

. '

Friday

Saturday

BREAKFAST

EAAS

Pumpin' Iro Pumpk Bead I p.48

E• 'N St  p

MORNIG SAC Bowl of ui

ONING SAC ole Chps

LUCH

NCH

Sesame uprfood Bwl .86

Ts1e W,th Te Mo e  70

MD-AT NOON A 

IAENOON Ar

Fruity Pmpkn Scoes I p.97

½

NER Toman Shr-Fued Bef p.78

NR

Cup Nts

 Gn Dig 79

n'1 buid   by.   A !    mk  m \ v c  t• W w•  nd H!

Sunday BREAKFAST

Bug$ Bnny 8reolft p s,._



( Kole Chip,  102 LUNCH

To,tie Wh e MO$l& I p.70 A 1 R"

)NCt

Yt Cup Nli

DNR Tmn Sr d-Bf I p78

••

•

Week 12 Shoppng List 3 Avados

1 Pock Boby Spnah

2 Boonai

 oat

6z (709) Blerr

 Mdum Z

& oz 5g Tb Cttag Ch

16 Freh Dotes

2 Sa Cl

6z 7g b 

4 lemons

1 Piec Gnger

6oz

I Lime

 Hafu Pary

  a a B B 

 I Pk rg rgl l

4 Sa

 I Pk Bal •v

 Srg 

 Had Brl

¼b 79 Ck 8ro$ lb 25g} Ckd ky Ba

Pepers

.Ib  Og) Lb Fll

2 O

V,b 79 ob

2 Log Rd Bl

 

Oried Ol

 7g Co Uwd ato Pa

2 COfrts

 I Ea Co

Ib (g Skd Slo

Co Pod o C odr  W a rlo

Mince

unday To-Do s ,

r

N-Ba C Cak  6

S-Bry Bra Braat at Oa

 

OSa o Dp I  

gBu' By Oat I 7 Bry C••k oot  2 o  Sl  rap 6



Monday

Tuesday

BREAKAST Hu"ger-Bustin' Bry Oots I p.47

BWAKA Sp-B Bakfat t  

No-Bake Cho Cupcos I .96

Yg & 

LCH Av 6 Slm Spe Wp I p0

LUNC Av & Sm S  p0

OhoCramy Ft Dip  p3

No-a Co Cpcas  

N£� nd ov' ab  p73

NNE Spcd Lb Pzz 1

Wednesday

Huger-Stin' Bey Oas p.•7

Noke Cho Cce p96 Med1ee Te W$ I p2

OoCeam Fela D I p3 Tender Lovi' mb I p.73

Ee lovs  fn w bks-sr yu NB  Cpas th d  cg!

Thursday

Friday

Bery Chee,ecoke To,!, I p 52

Bery Chescoke 'osis p.S2

No-Bake Cho Cupcs _96

Yogur1 & Fil

H Mediteanea Turkey Wps I .62

L Avo & Salmn Super Wap p.60

Bowl of F

N-8e  uoe,  96

Sed Lmb Pizz  .71

[ �· � Spiced Lb Pz p.71

' ne as Pw Up tkf y  (m h 2•  ! O GOT HI$!!

Suoer Spd Sti Fy

40

Saturday

Sunday

E 1: f

Eg 'N Mustard Sandwich p.57

Sod�Au Bonoo Pocokes p.54

OMG Pacake I p99

OMG ks .99

L Spiced Lomb Pn p7

v & almn •r Wr 60

1 Cup Nls

V Cp t

t

NER

Sp Spy S-F p80

Supr Sy St-F I p_80

Av & al   W

41

Recipes

Breakfast OMG OATS BKED GOODS FNCY OSTS POWER PNCKES EGGS ' EXTRS

OMG OATS

•

Guil--Fee Cia Pddng Guil

Smoth Operto

' ,me 5 m  T T f. J da

Pp    ol T F I y

OOk   9h S � 

g�"

ng

1 u 2lml f o

Y u (g hi 

  ro b

   o o 

 ful ay spiah

¾ p ml m o 

 b$  Md

on w  ta

1 bsp cN d

ft of c

 bsp  d       y  Od  o      ndm nd m gh S ghly     ig wa t t   i h fi9 oig.

  &rdd V ¼ cp(40) mo

 cp(40g) cp(40g) b

Wk p r
t t lm ,  ,   sp i yo ed. Bed tl e d oo Po e e  - -: :  moo moo  o o   d  th th•   n d. Ho   Ara ur  tng  tn g   r• r• p•m   l •  • tv•n b.,_



Gone Troppo Poidg 0,  da



0rn,gh1

n 2

"

: $ 1 o m

2 tb ng t a Jd

v.  (6ml (6ml))

 tb re p d  

contt w er con

 u up p 15 n m

 bonao. bonao. sli,

�b$p h

4 trobee quted

½ p vlo exr

p  o w

 of   u,

'/ P 65ml) On W9  i of nnaon nnaon poe _ p hoe

Sok lon   o f w r  ors Dran he e ad   bede w co waer l u I sy hopd Ad  cou co u me o  d  ulH \ uil ing r• y mi•    j  bow ne c war on a oe ad i Cv Cva a tore  e. M ogeher or fui a c ct t  or  he iced c aer and o tee y ace pore  w (preeabl (preeabl cle poon on e opcl opc l ih a n w cnnao. N <ed <ed oe soehee r more e

Blast--Of Berry as Blast

Swee--Ass Ots Swee

P•� " S  m T T  dy

P   S m     d

g  1 c () t Y, cp (50)   c 1 C L (25  f h   n Jc  $ p      Og   m b8: b8: b!s b! s          frsh rui rui of   o 

 -m vm eN 

"

 cu {4g  s  cup {  m       I   ; s 1 ts.phon&

s n w♦  a  nus o   d   s V

lons  lk voll xract xract      alons  h t  j  I   gy  A  mix   s   igh    I o    o  n    We p  9r y  f e fde   t   s Ad y  d  f ui  kc   d

•

Po  oa lm  lm lk,  s, hy  m ·    o   .  .         w, w,  p o o  t f i W  \   wA    n Ad  m mi       r ce. f f   f  d nt. Ey

Super--Berry Breakfast Oas Super

Hnger--Bsi Hnger i ' Berry Oas

P T Smin o   do

Pp-

C   eigt M.  

" ln

d

p S S  " I  250 t

v,

V

up (6l m mlk lk of hoi•

S

 . 20 m1ns , 

•

4g o OO I bs cio ed I p llo xr  \P

I 1bp<  I ipe na

  nh  o Y, cup   le

   () 

 sp

I 1p y

 5   gs 

\O

h  cup { il o cice cice V  mo Je

o•   d o• ,    d  h G1 o d h'  Wa p dr   or f s  pu i  �   amd   o d d  blu blu  a hdfu ad) ad oy B i oU ogehe tl a at t oe e od c: P to a bow an o wih era e ra ri E!

hdu onv and bl• Add eng opr  alnu d o  o b b  o  o o m,  and b b  o  bo  a m/i ea owr  o ei a im irr irr gula gula fo o  m ml ml hou ho  tkd kd  and  qui da w u a o w nt d ju ♦  o. g o$

,

•

•

SAK0 GOOD

Pumpiin' Iro Ppki Pump Ppkin Bred ep  0 ms Too  70 

C   60 60 miM  miM v " • 1

nOe   (60g 

 p 6S) o ln «

  (3g  wo1 

 cup 4 of U pu

   o � t 

¾ p () oi y h cp &S  ol o cho

  n de

2e9s

� t t nmg n mg dr

o  ns to op

� rp gte o

$k mp on <! \ , P yor   3S0'/0' o o oil p n & ( o o I $kmp t n  f ocsso, u o•k wh  fw i i  m$ f x xt, t, o wi  flour        a all p        ar l. Gb ntr   w p h mp  e  ut oil  g A i he y ied·en ied·en iig iig lih nl eeyg i i j be.    1 yf n h    i h   o n  n oen d  fo 560  mn  t g1    o i ghy ig or yoV tthJ m ot n L  c te e he p

Cookies for Breakfast! 5 i 30


5 m  8

 d 2Y, u

) o 

I  2S uwtd ooe

 < lO  

♦g

½  (7) fQ , od

 p v Uo ot

 2 $ CMom CMom p

¼ cp 60m) coco1 ol. m nd Cl l

½ p t   p b od odo o

2 md u caros. got«

½ s sol

I dum op� w i ad

½ p (0 ho  o  o ov o JF / &" &" Li k s wih boig r  r   og bl bl  mu  w k p    o o, Ro  p b a a a  oo mu oo g d vo oo v o Ad    a  og og  P s o  d    r g t  o• o• gy f   arot od op ,

 y,  o o g dh oto  try ! o r r   lg  ·n og igy b king p  oe d  c  4-1  nil  a go    (oto•  h r  i mut• r t •) ee  oen       boi boi y  y o o  f ues ues e rne o rne  o we o  lo   s  ooin. Po r ook i  oii oinr n rz T T  o  'p o 2 .

Fancy AF Frech Toast p  S m$ iM

T

Si 1·2

Orp tf

29

 cp (ISO) toes qed

2 bs   coe � ts v v  roc

¼ p Cg) poraa ds  aa r

p of o f nmon d d

2 P on JU-

3

scs  w d

b4o

drz f nut   coic•

Ad d stwe, e  e e}, Add e}, ane "ce  on  uce H   il ;xr co to  bo Rd to   d n  10 mi mit t P o    coti  coti el e l ad a d p!  f. po po wl wlll    o 7 d  Whis yr g   b h d il l! Whis l! and   dr i i l . ig ig  o  rr kll k  ad a  mdi ht  e r rad ad   the  bwl d  d le1  ak fr a   mine e wo, th pace  er.  bd, fpp·g so oh 1ies oe pfyOde Plo up dd  y cmp• ad dg 

•

Squat 'N Sqsh Proein Toa rT

S  Siis

\



OI

,

Sm

'

 ¾ cp (34g) tn squash pr    Y, tsp

pepper

 bsp of d d    01 or  0 o ce <g ¼ cup c up {25g {25g te oos sic  fh ge leve  re�   wo!e w d To _ ♦ t• pr p9t   375•Frnoc. C th s  h me t  and plae th lvs fc don on  os  ed  m of water Rs fr 30- 4 m  n, rop  ah it  wl a ma w a : M p  r r $0, ppr pr   tbl poon  ¢ ¢ trl   l.  wm r r pre Ht r11 r11   1  lr l r kt and st s t & fr -J mt P ni ae and k  k i y y g. g. C ni yr g i  w  ike  ad o e s    bd  ano spo  he he sklt sklt  dd  ittl i ttlee oe o and y te te sage s or  w sos mov  nd dai  ppr tow pod squash x  t d top  onoN  nd se e o se

Berry Chesecake Toasts ep m 0 in i To I

"ie 20  Sern 

Cv

Bugs Buny Brekfs ep 6 0 i Tol  _ 0 

  e 2 2  �.,

.,

2 cs (30) ckr o o  Wr♦ of c• �zs

3 o 4 u co 2 p hoss

4  o ot bd

 p ( d b p;

cp (5409 oog ch

 bsp to cb 2 p cilro, mice

tp e

 bp leo jce

alt on pp pp o ose

2 sp o n  o  oi f co

4  eae

 o 

Y-'I•

 si of whol wht toot Prot yr n n  4F/ Mtr   H. ln ZK on  poo o hon (ou' u  t A la oc bi 1n  o-oo o- oo ds ds  a oo f f  -8 · or l  a  o ou of  od qi s o le  <d M 

b♦ o, m  h cooge ce, 2 n n of ney  o  pp  o  Sp  m .  top o t &..  hrris n o & osh sh w h  m l Eyl

 eg pc hat  en o 400 ·c ie  big ig try wih bi pper  f e ed o  carro d p p  h carot f cng 1 ¼  thlc•s N ro t o t$$1g tough  hi  in  0 H unil s o own    e   e Meo, Meo,  your your e a   1  V    1 t       p,   ts o a a o  o siei siei  Cat  irpool irpool  g# t wh w h  fk t   g g  in h x. x. Cook fe abou 3 mut h do O o ich t Reov caros   O or\d $ ough t spoh to 1oro,  Ju ad n a. os  h h o o S   o o  od rv w w    rr   

I

I

POWER PAHCS

Bad-Ass anaa Pacakes

T

S  

10m n

V cup 3)  w t 

5 p p m  f 

 •d V, p ()  o o (• w, •d

tbsp ho

o I f or or bdr �  l . . 9 Y  k  v

  td tdo o

Ytbsp  ll

exac

Ytp  i  o  h• h • pl 1 m b  d tp nao wde

½ p s tbs tbsp p Gee ut He  lg lg  <,lle   mem   a feH m u  yu e baer F a a w sk lr$ ax see ee    b od  od  bo g oa   oh Ad n y a    oy vnl " opl M M n i• a o ad   D' r d 2obpoo of    fa    pao F boo boo o ,mn   ,o bo• Add a w      e w rdto  e  O on  few fe w b ss 0  and a h z z  C Ckk panak  po 2 mt mts s o a a i E  wl• wm d , on•

Eggs 'N ' Sprous

Suer Salmon Brakfast 20  : 1� 

ep

oo  5 n

� p  I of oic

2

2  () l  qere

 ie o1 he  e

2

2l o &ed 

2-3  rb

  omo s

t nd ppe o 

o nd pp  e

A   o yu , ,  het o edihigh. Pv  • l r d ck rg o  tom•, o 6·8 mi os sho  itl d od $1n to o

oo h brd    r g o    mO  d  O h sol!  p♦p t Jy 1

i9  pos   pan  m m a k k  ou g Co  ll m t  dw  d coo   't  h•' dir H  nt - ns wl g ou     cQ cQ ;; 1S  gi   do  yol. T w  ru   l   nd d   ,n.

•

'

.

. . � . • 







•

 

' 

,t 

• ' '

l 

 

Kick-Ass Breakfst Torlls

Prp -  m T! Me 30  lng r

C

n

20m1.s

•n

 ripe ripe    rdd p p Y s r  o ½1

  (20) k bon  w wat wa t ll ll 2 ton t on pr   tse

hp  s s  ol oln no o  d   k   as y so> soo > Sqz    e jie di   o o o ph  so d peppe    eed Ueo Ueo kie o ix it p o o o t e A e e le if eq eqed ed Do ck os and dd  sal p,  wi wi 1 a pep and de it it  Ge Ge h s hrg AJ t ae ae , h     le and     ll nt cared cared  s d  ff  u kp rm udr    Addo   ad a d  y,  $9 y  s ay run . e p 2 t'll  , p w u ck b a& a& gg  e e l ls s Og 



Egg 'N Mustard Sandwich P� 5 fUl Tot m m• 3S mi g 1 bp t o  cc I  lc d  C (g) kl  ch,  ch, y  10

  Q O9n md 2 sce o wle w too A o to t o o rg s[l hg n m/g m/g o n goic  co for f or 60 ons. A A or k!p k!p  d    o  im, cv d rm rm  l l i h grs f  m m un un  iht  R R\ \ e  t t t  Reae i     me um d a  Fy   yo yo pefee pefe e  yu  d.  d. Le Le     e  nd y  t ete ea -wn w

$7

Mains WONDER WRAPS

1(

SOUP '' SALADS

(J

BOSS BRADS

'(

ROTEI COMBOS

l  �'

 S

,G

X

e2

VGTR

/.

FSTR AST

)_ 9

Avo & Salmon Super Wrap Pre

 7 m1ns

Tola 

ng

 i

e

1 ole t tio

  , g g 

1 bsp ovcd

Y o tmt, she

l cup (0) so

1 handful org t.vs

Sr•d vd v d n W(p W(p  d s<mO s<mO gt Cf. IMO IMO d u R \P \P • d gh  J T yu w� r up    u· mkg   

OD

Sexy Mexy Toasties P ms   Tol e e 20 m 

ill 2 w wh ill

2vocs

 c (AJg)  kn b

2 p  

S  p o IOS

  afl o, 

2 p gl wdr, a m t  Lie bak y oven pape pape n pehe; ove o 325F/160· Wm ortl  v ve e  ox 1 iu. M•whi• I I bn n   ri p, aoig wi    and pp? ad �  9     d i 5 mnt mnt  OOd OOd  ad  t Y poon  pd  s ma a ono    pt p   
1

Mediterranen Turkey Wraps Pe l ne 5 mis ot T  5 ,

Co me O ln :r,ic 1

 w  il 2  of tomao pas usd  s ckd ey bre 1 s fe he   (30g) v $    1

4 i •  tH    i i ♦   Add k�.  i d bsi R    CYI   9  !

02

•

Power-Up omeganate Salad 15   m mn n

IS m 2-3

T

1  (7g) qno  ps  ps woer 1 $ d 0. f\y p•d  on  �l, dr Y cp ( curon; ½ cp (4} drid crrs

 mon dese   2 or vs  d   5) ey ey lves lve s 2 p  0  <   juid l o pp 0 oe Gk   d rd

 p (5) xd sulr sds      p (95g d moo u hly  ¾

Rs ad  i Ad 10 o a wih 2 C.J f wa Bg  o   th  o·  ad i i  1 1  mie mie n w  bbd   t A   c c ♦o  w t  and p c uo  cl, m mn gn t ¢ i o w, ♦o cmbn  e e  red O p p Hn o dl   1

6)

Rainbow Super Salad P, p    ins o  

C T M O m  ngsJ ngsJ  - 

lgd n�  u (SO) d cbb• &rd

2 s g. grot

3 orr f f grot

 tsp ev

¾ cp 20g rsley rghl cp

 b6p  j

2 o" q ♦d oM sl*

4 tb  tbp p t     

  rades r 2 ly 5 5

 nd p. t t

 bp astd p us us 1 bp mk $d$  bs sl ss  b lnd Go o lrg bl  tss  all t prp sod rds Gb o smo b ad ts   all e sig sig greis greis Sea o i ikk til drsg e ess a e Tss he d dssi ssing ng t  t  n nfy fy Nw  h rnw



•

Lean Gre Quioa Mache Si Tot m 30  -

2  2Sm Smii n  Coo    

e  P (8) q 1 cvp ) '•r ' •r I l l  b    h 1 hnfl ,coe

¼ cp 5 g) pcp  o. i  lmo, Ji ol \ U   W l  ppp, t 

 f by  R and     io i o d  a n w    w w  and cr B o ol n r r   a im im   abot 0 ns  at" abobd mo fom  ad t fo 0 m ue t q, y! Mewle  h he e w    ol° l°  lge i      h io io z   ff -     tss  t• t t• k r     o�. P  h  fol oQ nl. Add   rsy  d  O h u nd sk wih f9t s g l i

Brain-Boos Brain-Boo stg Salmo Saad Pt� m 5 , Tot  . S mlns

Ck T OI ull u

�e n

 p (Og) nce    4r. d  o    e  e  o hf  cy  ror  ro r   3 sce 6   1 b&    9 Siw 1   a  1 $  v       1      P  Y   0 ♦ ch  < V A o  f ♦  -o (wt  2   o • w• f x g, Tp lh  diz o( bkm c g  j y  

Protein-Plus Gden Salad  S mi T10 -re I s

L�    in g 

r f cy H  avocad  vp () b h   z  o9t zeU, ! Ad     a $M o . Po   y  i io o  u   l d    V  &  w C C    ' '        (ork  w r      x x    3 u     o  w        i • • k•  ZZO ZZO  9  i 

Thai Super Geens So p P , 0 mi o T 30 30 mi

C  " 2 n  9\ 1 �- Grt1 OJ

2 c (ml) low-5oim  so or or  cup 2S oote g g  vtb vtb bcol pno c �   gro  c 12 pooc chi:' o th di of on o or nut nut oil of cc alt ad  o o

Q

1 l  o o o  Y

lmon z oy

1 & g  grotd 1 l o c,loro c 1 l fl c ¥

c o goc m

 o pp

om ol th To Gto red in o smoH sm oH  ond mx te  pn  t t  os coo ho mcove o hih 4 mt r   mu or f. Mk Xe os •oY cm ok/o« ," d gigr i o souceo o wih so d PJ. o  o boil R♦ ha  5mmr 5mmr '° - m• okin cor no o c •· B  e  e p o  hh in o b O p oup  ge eg W od  cien o $ od od ti ti o o  Top ih Ti groo od o drzl dr zl o(  o ,t <r

No--Noodle Chicken Soup No

o

 15 i A J m 4 ,

Co

- 3  30 m

,lr\ 3-4

up

 up (7g) qno. 

2 p ed 

3 bre

 tp "

skl• hicn rst

 cp S0 e toc

 p  

,. . $ b(f O' ,

 clry sts s c

�  y 

 ty

 II II o g

Th oe i  ev {or {or  Th l iged igedn n oh oh  h h  g oio oio n  n  rge ow ook a ck on h f  r scp ou ou   h a  i p w w  o frk R R  hc h c  o ho: o    so so  cook fo oh l  hou hou  Bowl   9rh wt sc  f"  whl  whlwm wm Yum

10 l U.

Toastie Wh T Mosti r 0

,  1S n

oo•

Egg 'N Avo Sandwch  

�"

P T ol 



mn• 1S i

coo,

 Km n

'"

 l  h h h 

2 d·l g

 l o ozarel ozarel

Y

�ovocoo

lmonJ o

bs  oI of e

V

a¥odo ts  flke flkess

Y coi i copd  nu    o ium h  a g kll o 8 odWh lo 2 s o h o' v ocodo o o  o b Ad oo l l  o  d d o op o p ( ow  u   k a d). P h dw n kl an omp  pl pl  o   pan o tp o ba eg a Oh o o  Cook fo a  min min lip an ook oer o er si si   ole o  e o ese  ymmy Q y.

2 lic o wol w9 bra a  peppe o ate Bo a p o  he p he h e  o are w Add ovoodo ovo odo  j  Ii coo od o ad p- H/o p M g d avoc i i  o f   yo \ t   d cuk. p  t  o r  o mk o n n 

.

•

Spiced lamb Piza

oo

On m� S m

(

" 15 Mlt

w,

0371b (709) m m

¼ tp od ca

 1 t s  i of cce cce

 p     °

 cu 25g on. copp

I p lm Jic

 p  p c. mnd

2 we

 sp sp grou C 

½ cp c p 2 '< 

 p   

handf choped par

½tsp a t

I p pe nut sed

w is

H  y y  pa  /h  nce  d lam an an ck  appx  u k p  lam   d  Rove Rove  wd wd Ad        $ $     To i r,    d pi, pi, r n n o in t• w o  omo 6 to too Mm l rr rr  b b ce, c e, ler le r ea an g c c f  mi tir ti r hrg !   jice Pace oo o-s o -s o o bai se on oi 1 mine on each sde or i csp  su su yo wac  ey n v. o e umm oo eac to too o en top Wh lab la b ond rn rnle le t pne nnoy  lU1$ o n y E u nnoy



•

POltN COMIO

Gone Tropo Salmon & Salsa ?  5 i T0  3 m

C  5 mi   2

So 

>lrT .

H  d ½  lorg no. P H

2 l l 

½ cp (9g)  l- co

1 p ie ic

' bp r$ nn, h

2 v f o <he

 loge odo, l od d

t o , o t

 bp    j  bp u o  co:e ½ b cocnt wat I od p;, o & Pa  vn  6•F1• o lo lo es w w sa a , an wop wo pn n o�m l ond rshd oli.  ut  e v on ok f f JS es es Reo fsh, uwo, a p w i  Pepae yo oa o  s .  o o ll l l pepp ono, oodo,  i i u oil ad ut a togr  a   aong W lt a  at p  a t wih so. O!

72

Tender Lovi' Lmb

Pf&p T to -

 d

 mi 70 .

I \S  2



0.81b (4g) ,mb l

 c (50g) :u« opd

2 9 l 

 c c  (8g) e p  ad/ a d/ yow} oppd

1 p 

s od Jp, IO t0$1.

4  o j�   nu l o oi

Ma a od  od b miJn g tm  i d d a tap f nt  i  w Add  o  o  ae  rdge for O ls  mint A l' ,   vet b e  e H  f p n dK/h dK/h W W a tapn o u u  · Cook s s o d zuchni for S-7 mint seas to tast ten  dd r ob it o      u nd, appx 5 ine  ch i depng on  a o  o Q  c  c  lamb and pla o top o yo uh ad ppp Eny!

7)

Sweet Poao & Lmb Skewers

TO

45 mlr

 5 s r9 1

g - 06b (300) omb l k

  u  f c

�m ztd and jd

(g oug\o ¾  (g

�tsp �ts p n n 

s d pp t os

 ga   2 bs n1 il of c

lmo wd, 1 v

 cu 3J oo • ao, l a Y o m sls U    ni cu b o  o cu cu  apprx 2cm Thr Thrd d cb on onoo  k kw w    v n  n o n wa· wa·   y'I y'I u! I o o l, wh wh thrm o , ho ho, , ga,  obon u o  a  aloo lo l o    u miA oe yr mb ker, ker, em cov. em o a1 r Sm r sw at a t slis u s s    on a o ad : : i  ob f  o a M w w  l a   Us gl gl grs lt  grdd pan gr  ptao     apx  mnt  ah $e oe  1. Co Co amb ss o o  9 (px 2 mis e sde < em. Po up s♦s   pt wh se o rg  ad m w♦dgs f ♦tO g

Garlc Chi Shimp 9  M' T   4$ 

C

 2Sm

lngrei ,

  5    sm   rd c, f pp 1 sm 1 g r v, uhed     0 0 ½   P ( S) n

ut • f   b  j  p (5) -ont 1 hf o  wg  

y p, cI d lc   b  h    f 1 1  A !p   ne q    U   <p f w B   l, �   ut :  . Lh oi o /yig a  eo   tas  lme  e C   k   x 2·3 i♦   ♦  i  v li ♦  u q n n s  k W  n o. A  w  e z. D 

AI

Skinny Fsh I Spces �p me  m TtJ  0 

CX    m mn s   .  11

lng ens o.,slb  i i mit

2  n   chc

1 b ginger ga

 l. j 

 b ic o 2 lv 9, $

1 l r    a   hp

1 bp amo

  bok 

M x t- g •r uc, gr. oo t  o    l• " o g g l M "t   o  o o    fO o    po Fd  cUo.  coo c oo f t  h mono Wa ♦o ♦o f f   i fol  y y o   p r o booo ) g o g g  c Seo f fo10 mnues mnue s ° un e rough (wie (wi e ond eoy eo y  e tn oke o ke o    Y o o     i y y mv (b (b  i fl!) P P    o  wh  6d d k  45 mit g  Po up  wh <  < o jy jy w o yy    m• m• $ g g 

Honey-Ginger Beef & Bro



3S 11

b (4)  o immd of fo, y cd oo1  go

4

p 700g br for

6 t$p o o; or

 d colion colion ct io I c es ht od s roted

 p •  p o

I tbs t bs  i,  c

p  w 2    p

� p i, i

 4 ts s 

2 tb o

¼ lsp 

1 tbsp oyilr $0UC

W k u f  eo of tor re r e ne od  eo! of see    o  d V/bow. so siced   w so ad odd to rd tg  p. Le si o ho o r  room pro i

 o  sepan, i woter   t oil Ts i occoli ad anc for  miute, or n virat virat in  a jt  al mo a  r d d we o kp   Pc o lo, n n1k 1k fr  or k o g g ho 1wh  tO tO  of o f o o  o o  k o t  dt o  o 3 , bfo pp o J fo 0 o os o w o o o t  i i  be o o  ook    t  ao aoon o o am oil and a nd e rai b(. Rov cod boc of a. H r r  o  fig pa  o 1n 1 n olo  olo i i  -d gg g  o"d gorc,  f f opro : 3 d, ntil ogo ogo Add brol on on, , oyt« c ad 3 tabp tabpoon oon c c  too ond  1 'or 30 d& eun he bf o h  od cook f ane 3 o,  sa sa  Toe o ha s n the the a1o gee ad ad ds up Dh

Tamari StiSti-Frid Bef

PpT 15s o    m  m

20

Co

2

 wt pt  d io y.    h-oon  h-oo n 

4 Kllns, sd

 tp n   h

 t of 

 o mn 

&a  pp o t

dh ofsh oU

 ch (c) pe p e  n   n fney ced

3 hnf f wlr

¥b 3 3 SO: C to  Ih \�S

h b  v

 mal rd oo,  d

I mt.ji� mt. ji�

 grhc lOe-, fnely opPd

c t h et lo wi  tblpoo o u oi ad o pch o  pr  pr  g u f  f  ct ely o  bng r nd  i  o pt  "F/ 20s·c. 8 r pro 20 nt. Rve ad os th gge nw ol sso our k cus wih  d pp. Wrm 1 blspn o l i  tt  hih   ld  ld  ho  o     -6 m,n. ng  i, ow t !t !tyn yn id a a  $d k o o ple om      f yr $ll $ll   dr dr o  on o ih of   d ok fo oJ  me tl rle Add lc od olio  k  er er ole o ms n n  li li sof sofe. e. d he ek, th th u i i  he    d      ae. MX ghe nd ok for otr m n P wr wr» »  pl th   k   t, top wh bsi bsi l,  h  on pp ad ad  a nr nr  z of m 9 n•

7

Super Geen Dmplings  IOm� & d (3 si si))

1 up 1 o cobbe heded

 sp sp omo

2 p

2 p ri o

g,nger lOCGd

1  li d

 p s•som• ,

I vp (150g) r s

 p em d

 b c!oo i

 p Q o

1 wto wopp 2 · ut  of chc A � f t il  a a yg p ad a n di w Ts   cbb ad sf

 f 2  t Ad n ggr 9 9 a s n st s trr Cook sg om om im o ,m n nII  so son n To of o o ir oh M d i ono ono Now for t f po t ump g g tao You' nd th llng wno wno wrap wrap  a o oll bow o er p a 1 toblo o llg n  n e cee o eh wop p o  in i o bow a r  rod rod  dg o  wapp Fol p  n cos f< sqar woprs and p n gnly Won w1  o d po od pn ogr- t oc  d ♦ dp  !♦d Rt 7 ♦  ♦l l o p pl o m /lw o d gl or w   r o nt o Pl a  dmpl dm pl n to to ryin ryi n po"  o  l  own. own. oo o ox ox  ies ch ie n emoe. emoe. isk up yr  p ping ing sau ad s wit yo d dp p 09$

8

Super Speedy Stir-Fy C:�

n

2 m



2 tp  cah 

4 calli &ic

3 tbp tb p  some sd

 o had ha d o br br

  o

½ d ll 

3 tp t p  who f

 l ci, mn

   oI f che ch e

 (90g sc

2 p

 i, juic

y

2 lY lc

oh o o

2 M 5cm)   gngr

sol ond ��- t os1e

H   «   TO$$  ce et  3 conds  odd ome ss on    r a a   od od c d  d ar c a n t    o S  c n nto to    o o  a bowl with e four ad o with t od peppe Add o os s f  f  o l/r l/r  po ad   n M cc f mhg ho u  hgh a  Rem cn a lac  o ple t wi   iz e e h, and th t h cases o s s s le cke is m Fv c• y P ic a a  gr, m a <• y s1 O  l. i•   it t nd ct    f, ghwa u bri t ' N cI cI"(o St-f ,  ci od ci f 0 o un   co o   o 1y   1. d o h  ool on Jc    o  Bl   o c., o r wi li wedg•·

8

,

 

Zingy Fi Fish & Kiw Tacos 1 5 m Too  3 mi

,e

.

Co  20 s �  2

2 i iw i pl d  4 KO $

I p o d  v I o9 JUd

 f joo o  cli  f loo 2 lm l m 

1 ed or elw e -i  i i  (oppQ 2 2)) frm ♦    n o «  n 1 bp t oi   2  bp b p o GN t  w wo o hll oo

da of T obs< ofT

$Oh o.d P•P*'· rot V

of  al  cob i i  

 o ge dry dr y noni: yig  o ki o {gH p )  hii  g  r r 1ngredes oca y y  low o bum  I e. Rve R ve d p de w,th  e cilantro, j,ce  fom om  W a o do o To To 8z <ay un un moh moh   oo o o th o o  M bbg wh rma rma  cotr rd wnr ad orag orag    s so so ad pr  f  h ,to n tip O2 nd ix n o  h he u  he i,n whe fom r salis ad d r r  r tr , or p o •dum  6 od h . Pl• p o Y• w o  o    yr kll/p    to hh o k  o eto! eto!  m ro' ro' ld b opqu  Alo o h od Mo  too w th  h o o  op   ,, ol. r�  obb  d o d of r" o  , d   d  o

Mexi Beans & Egg �

 1 ms

C

 20 mns

00 T

. J

Is

2 t t oil o coice ¼ cp

pch of o podr

c red on on

y,

p$OI

  p p 7 7 c c q;no q;noo o

2 cps 6g) by p hddd

Y cp {) {) c kd lk n. drnd & d   on

¼ u(

S) lno, ln o, mic

2 b o HM

½ ie jiced

2 egg

 ts cuin d•

 Oodo fo g

i of lic oder  nu   o dm hv hvod od si si o m/ow rw n 0n od  n n o, op'W op' W 56  Ad qnoo  o o  ,u�. . mi, inro. <• owr od d st . i o, o,  qu o od d o o wor  Ad ph d oto od  un $poc tart o  o m0I of    obd a k o poc poc  i t dd o kil d ck n  gs   ea , cov nd duce ht o o C til t il  w·e oe e  yl  hw y ke i (pox 8-1 mn Pte up od p wh o tl eJo ciro ci ro o  ovocdo Di i!

4

. I

V[ClfAIAN

_ I

Bodyoss Veggie Scramble

Sl 't me 12 s

C>• -

1



, 2 gg      u1 i f  ½ o 9c cOe c Oe cr  (\f 4 r dc  rag p.  I p y c  c w   b J ½ cp (40) r ce  n h  h t  �P  C   bw n   $  k H  t    k!  0  gr U  g P   gg   sg    s v   s ol  t 5  p i cp y

-

� /*  ,  >.

t· '  

Sesame Su perfo perfod d Bwl Pp 8 15  Too! T 3 in$

 20 ·"  3 C

lr�d t I WP (17 qoo  tp coco cocot t  I« ame o  l

.-�

a red o

1 � of grl,c trwe

 p kale te  tm 2• occo • at I mo  S S d>   2 tp tor t or 2tpt je  ½- l d o efe Y tp DJo uod  p sh  m (or owdd) l

tp bk p

da  ch o Opo 2t tpp a  a d bl or wt  o u po od  up o  noo d) o 2p 2p of  ond ng to l Re eat an mer o oppro   iu u  i abrb A  .  t oi o    md\m/  h o& he  i  2 int h odd garlic, gr   of nd s   pp  'M

·)

i gehe  aari, 2p 2p o9,  ce, <. . . l p,  H H   ed in   p o e n  d mix mi x wI wi wi vgg ooin ooin for o fhr 2n  up  io  bs  on o ll xro   i rqurd  n

.

Very Veggie Burges  a

5  5 M" '• S 

2n

n,.

½ c (0 chos dron

' p pa

Y c (4)    did

� o

 cup 309 o och ped



2 t$p sl s

K up w wt b 

1 tp    f i i 

·2 t    r g

1 tbp oor

  h  bu

1 tp drd drd r T dr dr  h:po  d n  yu f r, s  s  p <\  o  Add n ue e e t , omo  nd l od e ond -S es. es. T T i� w• and wo• ot rod rb  p t t I  x  •l on  no no o w    inlo  . R has  t t to oVOd  k k Fa  nto n to nch bon n g  g nd  H o fin  o u A  O   C n n d bo  criipp  f ,  cr ,   7 mit n ch i rv w u u bun E p!

Lean Machie Lasage (& Eggs)

T

20 ns 6 m 

40 m -

 p  · o   

   pe. pe .  t

� p   •d

   p  dtid $

v cp

¼ cp (17g) riott riott  h

7) oi dc

Ja uNo arnara arna ra   

¾ cp (130g) q,no uc

 log♦ i y  y icd

 up 5l - eetbe eetbe     : r WOr

S I 

et obe of nt o      o- o-afe afe $Ue d st 9  ded on ti he o e sofee  oe Reoe Reoe  he P  e o c eop eopwit wit he 'y lc zcci zc cin n C o     o op p  t♦ c Ho Ho wi o a  od d  bl   th otta   aupa aupa  ,n o ptd  35 Bk r 3 mn m n r unt  r ked  ked o or   Mea c o  Pu 1  up f  an  p vetble bt we n  me,m cn c n r n   boi ov  d ue ue t o  mmfr 1 n 0  t   Ple up u p qna  opw opw   he he h a nd   Eat up!

8

f.Utl PAST

Salmon & Spiach Pasta

o o

 10      m 30 n

 o

 2 

�•/' 1-2

½ c (0g)w (0g)wl l wt pto  lo k 1-2 bp u oil o ie  ie A . r<•� t o pr o tos! to s!  •d   c 69   pc n o p  p c Yo po MO�I c Ou a o  od p y   om lmon j o o p p  o $ff $ff d pp' Cook  ppox ppox 0S mn, odd h♦ o 01d o ah a h nt o I o  howav n. Wn Wn  g\ to oc♦ d noch  olm  oo ad spo s td odl y o o o o pa  hrou, quz o  s o e o i  sea t   ad pepe  d B apito es

Snacks SKINY DPS SWEET TREAS GUIL-FREE DDING

.

. \ •

•

,

'

,

\.

-

'\

�



.

Oh--So Oh So--Creamy Feta Dip Prep    - 

�k T  m S : 

 c {2) Gr t ¾ p () ( ) ub ub •0

 dt�d di l o eer eer   ose o se

l a  idNt& idNt& i a  oM mix tot we Srve w w cpy e c  so 8$Y a d  o ay!

Supe Heo Dip 

15 mi

olc

m1 S n.

½   7 row h hew ew 1tbp   w w o o p•  c 25l  1 tbp l oi of i 1 p  p ( ( sco, •l \od \od V s ru mi n of o f nko

6 cp 4 o a  chod ,  os 2 ts h mo ue 1 b u i o o OI hm p e plu e er r Y,  3 hmp fois

Bnd coss mi0   e in o blde o ood pe pe  tiJ tiJ  a &m0 I o O<♦  frg  h•o r nut oi o m/g o n o d 0 lt ton or 3 m t  sp sp ,, kl a o r pi o sat  rrig rrig ointy  pr  in o u u wlt d ftty  d d bm bm bon    n n   to owmd m o d  hw d. K rg ot o   od d ook f 3 mn. mn .  coeu coe u o o r Ad kae  coew m  m   o de od e jice, jice, y d m eed o end  rd e rd  e h brn dw bu bu t' l o  ch c hk k S o o Wg W g d $  d d $ $   o l ltle tle $ D    wo what coc coc or or vg t u

l'

I

Choe-Banaa Powr Mufis

 TO  m Tot m• 0 m"

Ck  JO  v ; 

3 u (40) ol oa

2 bs mhe

 tsp gd 

2 s U U et

Y, t o 1

 cp (2S (2S m o cce

 & k 

V  (l o oi

¼ p 

I cp (7) m clot p

2es

1 oil. for g

  (6ml 

 o pe or  1 F <  om  n, tmg, g r  lt   d-z  In aote d um bol  ou 2 e5,  dd te ey m ono a la xat awh whi i wl n   !mooth !mooth Po   ml d ml on o wl, wiin to omn  e gg ix o o  i5t bol ad s oy Y o 5ol 5 old d � ce ad mot l   choc chi wl strng Y

hy a o mf  ti d drt drt r png don w      qid qi d v   k f  min min..    9o  fr All to oo,    hlth h lth mf  

.

Spiced Al P Cook . c  ,-  ,- 

 - e  15 mi tal P SO n

Ck e e  ms �\ 12 \  12

 d ½ cup (Og •d  no o p  ! $  nnon  cp cp {160g rl o pl pl  } fr dcon ½  )  r run un

,.

¼  S o cd 2

t

2 pvonlo Qc v.

cup  t   c

¼ cup 5)  r d roe e A  het het en  J2F10 J2F10 m gete ge terr the bnono/ople bnon o/ople u& invonl  i  hy  o  Enu y  ap  d he rw  in t  o1 h re  nu nd ns G r (dean!} s in hee an i it al u queeze  mix ntil t  cu g cu g ethe. e yr n,   sm ce ce c cp t f 1 cs R°I t  ea t s e  oU pre pre,,  Hoen o ile w o   hm  o oen ro  r r po a be un I < and en ax 3 3  m n. A  l hen d 

'

NoNo -Bake Cho Cupcaes o •� 30 m, r9s 1

C O

►·



5 c (S0) wl

¼ c 65 hy

2 hpd p cocoo or c d

2 " ocod

I ts ci pd

  ia AJo

1/4 l$p 5

¼ c g ow c d

6 td r  de   von  o x or  Bd o w w cco pwde p wde cin  o l r r b  Yly Yly . Ts  de a v   l exac d blMd u mire cos ee we pes dd i exo ds d s ad o s   : ld  i n d U  poon  m , c e cm Kp U Kp  arra 2   e k cp cpc c n a /Ptte    th th  idg idg  st st fr 2  h  ma m a h fi f i  dd hy. t acad  rc  rc a  d    $Hd b z l c ad c odd,g  poonsf poonsf o  ir s o     hr l  Pp♦ 0 spd i i  o r cuok and  th o  d un or r♦y or r c«l< ro

.

 , � 

 .

Fruity Pmpkn Scoes 2m To Tm  i

 _

~

 C - 2  Se n 1

  cu cu  25) •d $ mpn who heat r 2  ups 260 who

v. u p (

Y p 7) ai  d co�n

ho

 s.p inno pwd

 bsp e

c  

 p ( o,

oon i r ut o 4 4

  g we rl e    F/8'C I o lae bw m Rr Rr I, I, n ad b we M r u ed ft n at , , . ether t smas smas pkn, pkn, e a e ccnu  A   igrde t he r mx a e npae  fr f r dh usi  e Sprike o ovr u chopn rd Pe dg n boord boo rd he le w a g pi t  iccm c. priJe e   o Ue o cut  c d t t  ou1 et ao  co f yo c  ic  wt lo p    k y  wth orh; opr d o f prx 0 ut util oont o olen Ey wm or  moture mot ure het 3 oy   m tem d r uil ui l f z·n A liHl p? p? hy hy xtr  xtr  os wit o I tl !d te

c ,

r

 l uin  n o o  ut o rd rd nn d ol o o or  n o 36  uti1 u on on  mi O coo cood, d, h t t  r

97

SweetSweet -Ass Lemon Bars

Pp  25 m   5mis

k T  5 m,s S   66

lngrt e•

 � tp o  o s

2 tsp   es

3 bsp esh es h m m je je

2 tsp meed   i l

  ()  or  or bd p of 1 o mo  f

2 tp oppouc

 ,. bkt 

 6 ot p1d

V cp

65 OMy

p nch of so"

¼  (4g rd oon"'· lus ot•r  tp P yr  0 J 15o•c. T co  o l Uce  a mI bwl b wl o x tth Lt e1 fo 2 2s sii aially. 8l 001  o hh  d•r to  yr 0 u i 001 00 1 or  powd• powd•  a¼   sdd on on to o mi  o ix ot. Add i  z d mx  Cb ml ml  oo oil apae nd ov n ot bw t x ho h o he io d dd i p doe  m  p   i n   inred an m i  r od o iur t ppox cm/ nc i  ly grd x& nc 2x2cm g  Snkle a g gtl tlyy r  extra ocut   ixue  n n   fr 2-2 mu ti h eds  ol o o yo kc sls ama. C wi warm warm  6 quae. Ey!

•

• ' J ,

.



-

98.

•

�

•

-

•

•

J

-

.

OMG Pancakes

Smi I n

10 2

½ Cp (5) coo c ½ cp (4 ol $

J eggs o♦v  dfzz ot u  o o W or bd   , h•  o  o d. � oo oo bo  oo oo yo y  o/k o/ k   d d coo L o  o  yo a  d   oo bo Y   o o oo  o coo o 2-3  O\ oc d o  c  o<  w o o   E  pa  an ho1. Yum!

Cherry Bust Chia Puding Prep m S   T "• 

C, ,m ,m Ogt v ! I

n  1   25l l o o   V up () mrat

   od mor o  f y wn

3 bsp ci sds lb,ph o

p d ro   pore ce he � cup o N   ed wt h cee d ond mlk Bld f ppox  in9. to  :e U$g o t10  or Mh he po p o o   Add     d nd tir l   $  30  h  ogo Pp pdd   dge dl dl \gt  o - S s pnk pnk  som ♦l r' ad poeg H (opina) EJ or swt ond hea t hea  t to

, .' ; •

�

-·

>

10 

./

4  •

,



.



.

.

Contes Smoothies Purpl Pw Smti, rry  Smoth O-SDl Smh, k e a y Smoo O-SDl Ban By Brfs Sm Zgy Ora Orang ng Sup Smt luby w w' ' Sm amy amy Gr Smh amy Pnapp Smoot t•  Smo N Au hoclat Smt P Lm Smt Smmr Hday Smth Ban Splt Smot  oa Smot Pomgaat wr Sm Utra Smot, YgBry Smi Gu vg G Smoth, G Mah Smt l n Sm Spd Pr Smt T   hrs Qcr Imm Immiy iy Bs Bs . Rasy Komh Spd

Dessers m Hzlut C t 6 ac P Bls, A$m Amnd Bs alls amy By By p p  Jus cy Ic m ngy ry Sr ♦y Ty Ty  l m

Dessigs Bry 8ur5t Vagrt, my sr g Am?ng An rg rg ngy rr rng Ac ssg mmy mu

8 9 10

12

14

6 8 9 20 2

22

24 2S 26 27

2 30

31 32 3 3

Bonus •

Recips

Purple Power Smoothi Smoothie Prp T 10 in$ o - 1 m

C -,1 O m  9 1

1  aan,   foz ¥

cp (5)  b>i

 .p , p and l' grad  U (135) ka lv y « I cp (25ml) m k of c<♦

1 p  ds ¼ p ia powd powd  ·2 bsp

row y

A al •d•    a ld untl ply ooh

Cey Pie Sooti    e0    Ttal

e 10 m ns

Coo i 0  Se  1

� cup 12 il f cc Y b �  115g)  ch•, ¼

 tp tg

1 rphonv

   H ¼ CP (359) almds

K tp   wd

.

  te nred i r lene 8 ti c  mx 04 c  high o io  g a i !

-

'

•

.�· .



'

.o

•



�



•

•

10

Oats--So Oats So De Del lc ciu us s Smoote

Dk Cho & Chrry Smoohie

1 m To Ne 10  mns To

  0 mi Total 10 mi

 bna bn a fze

Y JP 7Sg mixed ei rozen 

2 !", pted

 p g e, ped

Y up 15m} old- offee

V P 5ml ml

¼

cup (•) row oshe se oght

  O  i v 1

of o  o 

 cp (3g) bb $p 

3 tp �  ov•nlg

 Q     N

 bp e cooa pder

gatd gat d dak coe,  oig 

ph of r innmo T  he ineds  yor e 8 g s a  l    ad smt P  a gs dk  ho s

 / p  p (6 e ie ie To   9d o yur d♦ Ue yr e rh or e e s g n bd uni  d oo o t to o o la nd j  j

Bna Berry Bekfst Smoote p  . 1 m   _ 0 mns To t t To

Co & & m nII n

 .  nd 

bsciU

 p  p IO me re foe

 cp 2' m of e .  or  edd

V. u up p 0 o 

 s mo  :p :po o

ae  baa, ri es at ia d nd amo i  you ler ler Ad Ad l  o   o oi oie e ad bd o ow p Add mo m of  a  ro p tl 'Lf th  th  y ik  i  l l o di p

1

Zingy Orange Sup Smoth

Blebey Pwe Smh

Cremy Demy Gn Sm

F   10 i : Tm•  n To    M n S 

Pep  1 m C r O m T  '  min v 9 

   10 m Ck-  mn ol    1 ns  1 ren

"rd   t t <  d 

 p (2 wd  wd  w

 o l

I u (30g)  s s rozn

½ap

I cu 3 b c l

�   l

 bsp cio s

l ice f  f nger c 7 ¼ p m

 vo  cp 659 l l � cup (SOg) blueri

 p O pp. d;  p  b  � cd cm

 oll t ngen o  end en d led led t  tl ice d mh Ejoy r rrl  rge

T o  t  yo  8d u n,c• od h  to  to o go& od dr d rn p  Vi Vio o  C  goons!!  goons

 p 5) d d c W.    t    d. Bd unJ ic o oo  ooh h or or ,o , o o go go o     ee e Serd 







✓

. -

. '

•

13

.

•

Creamy Pineapple Soothie Pp T   m o ! � 0 o 0m m

Chocoe Chi Soohe 1 m T T   mns

C -m -m  9 

rd s

Oi o T " 

•

  Jg n 

2 bnooi, frze ond peld

1 nno

1 cp 6 e e

½ up (2)G t

K ¢.p ¢. p ( rw co wd•r

1 p t t   

 tp ch ed

½ cp (15m ppl ppl  or  tt

  cMm p

 I p c d

½ p 37l) l o hic

 cup ( c, ic

  dd

, l  ird irdt t  yu y u br Bd tl i od m Pur t  t o  t wt  cho   d dr p

s o he ired t y leE d I  n mooth mooth Add c s   o  cstey  k r ino  $$ ond j  al col• 

Nus Abo Chocoe Soohie Pp T _  mis   e 0 m

oo eO eOm   

 n fro:♦ ad p'd

1 cp ?50 mk o cc

V  cup

 Y

(4 roze srowbe«e (4

 p  po

¼ p (3 (3 c) ce

1 p US ond tr r t r

ho f b &p oc oc p po o

 p fxsd mal o o ol t t  e ire ire o you bler.  t n od mt mt Add Add me mlk 0  I  I i  o  mooh e. Por   o gl» od e y cW Qlote ro



Pine lme Smoote

Summer Ho Hoiday Smoothe Smooth

Banaa

  � 0 m C Ti Ti;.;.  0 mn al _ 10 m q22 s�r q

 1!P   C ,  O i o  0 mis Sv  

 ,m� 10 m C &  0 i 'oJ  1 s SvSv - 

·rd  Y gren

:nr t

ap,

dic wh k Y cup (1g

Sp Smooe

ipp!

cks

  up 20 pieo hnks

  t  o oxd

up250m) wo or

1b G yog

 unaweeld cont cont t

2 tp w

Y p rmK 

 ono fozn

1 cup{30)oh

I sm  g,&r

V p{IOO p{IOO ccmb

 tb    d 

I  G Y

hpp   cup (5) , hpp

1tsp

 tp c

1m, ld

1p o o 

I b

1l g m

o

ad$

 p 

Y cp ( cus e

ll <g pey 1 Y nh

m 

IY cu (75l t9

cup6 cb

 tsp x

MH  m  oll  nn to yr bd. 81-nd ni n d sth P    

1p(   1 cup c up (250) mik of clc clc

j  l ru h T   t  y b. Bd uti i

T  th ing ing t t r b« Bd  i

sooh h Pou to o gos o soo k•    eo e o •d  od r p

   t 2 

 nd r t a 8o ddy



•

-

'•

.J  ·  · .�-· �-· •

� 17

Choe Banana Smoothi P   1  Tt M 10 mn

C< m m O mi  s 

1 n, z   �o 2 l  m m r  u u  b• 1 cp Sm) wed coco  1 tb o· de 1 lb d cco pow ¼ p

mlc ge l pwdr

handf ie hon, 10 1 0 st• st•

T  h♦ ' ' into o l 8 un : d $mth or .no  Q   da  hey hey f nee Dnk U!

Pograna Powr Soo   m    Tt "- 10 min

n

oo I   in   



1 vp (50 r, oz "4 (9 u  � 11g raf c  H "u {190mj pm♦g♦  V p

rn gi

hony, lo ♦   h  h &dit &dit nlo yo l Be un c ad smh r no  s s se wh   h  n

Ulra-Geen Smoothie "T

10 mins

To ,me 10 mis

 ss CO T n, 0   S 

 ed  1  ha bay ,nac  1  haf  � e ld  1 (25cm) (25cm)  91 91  gg o Y• UC

 1  haf pa° cro I v  uwMt•  w'  1 r ae a e a copd  bco ak foz To"  eed io yo e Be  e a oo. Po o   ad   ♦ g- g g      v

Yogo Yogo Bry Smoothi e" 

0   1 

o  O >  

' 
 1   x r o  1 C  G yo bo J e c o$   rd o yo « 8d my    "til  h  my S n b or Q••· w  po. Y!

19

Gut--Loving Gree Smoothe Gut P T   o    is o

 Tm O mSgs 

¼ u(10 (100g 0g)) GHk ygur   125    .:\. ·. • ·

.

1lspe

: .• ·•:. t ·•

  ' ,

'•

1 hf bo spa spa  1bonono

, 

1p gru gru    o  o   p 6
G Mac Soo rp     M Toial Toi al �  10 mnt

 I r,  m \  

 1cu(3ooc 
'1.t)f t), f, '

'

-'

.: 1

Bl  sc a JU nd mn mn  o get A A in e ovo ros a mt  i i   Li   st h  h h ss o sir u

, (

'

20

Cleon Gree Smthie Pp T 10 mi oto " 10s 1

I c (175 ocoi orts 1 y stolk 1  o Y

l,J

1 ron boo ¾ c (l Mwe co wo·r 1 ts t s hoy h oy oono oono)) Bln  edin in  d n c ad  sm.. A hn  sm hn if d@d d@d a eo!

• •

Spced Pea Smte P T  0  o 1 m n

1 up 22) r   ro ¼  0  � 1p grot gro t ngr  1$p cnn wdr 

u (259 Gree Gree r

\ v 1ml) m o  1 bp oy o o • •d; O or b d ul  on ooth our  o o o   r- l

2

The hirst Quencher Pr • 20  To  2 i I

Imiy Boos ea P•p T   2 m ool nm 2 mi

  - O min SiQ 2

"Ak  vg 

1 r1ns

tei

2 cps (5)    at

 C 

 p    

  p  o o 

� b  ;•

 p  i V

S  p t S t  CV CV  w¢te,   n l ju1 ju1    l  l . . Pop lo  tM f1 for 0 iu i u• •  1  •   r d 1 cy l R, r on ri r aothe 0 nes nes he d up

ge u

e, o o ts ts  Ws tc a  to  a po wit 2 p  ate  g, e a a le 1   0 m1es t t t ool  it noe w  po po  ovr o vr  Add or<• ui• n o o Y!

Raspbry Kmca Sde r�P  .4 2 · 

ot

 

 1'  n   

Q   p {20l lo lo mbh mbh Y p : 

 

 cp 40 froz froz pbs Yj

l loe 1& em

hoy to ta dd h bu nil ♦x n oy o m p o w  pot i s f n ' S   pul of b •  fl of e m. n  onc onc oor o $.  3 i i  G G r n  k o v i f9 oe E E  o f f  pood l



\

•

Dreamy Cho-Hazlnut Cks 2S min

Coo T

2S mi

 2 cs (3) (3) ozln I cp {75 t& a v

cu g coco w, 1

� c (l) (l) o didd I ovoodo

np s no yo oo o d  l o

o ors. Ad Ad K, > cup o wd• o V c o oy on d 0 u o 1 1  $cdo o  o  oh h oo oo 2 h f rc  Un o ol  o o t

¥ nc 

Cul doh into into 8 or 10 r0!e  te t e me ze. ze. T ake e rosg b 1ng c pow     vc k1n d ee rY  o ee texte o or e o od eo e  dd

F f o o h k onl ui ui aou  obss obss o o  fost op    ot  «o  ot ' o o ou do- do-  cok  o om r hoH tM dig 

Date & Caa Power Bals

Awesome Almond iss Ball

p  e 20 mi  20 m1s

Pre T JS mns l • S 1

5 t t pd

 cu & !d 

6 - p 1td

6    

� cp (5l cocut c ocut 

A

 c (80g NICCO cout

4 p hy

e Om n. $ 2' s Co

 tbp rod f. f.

  S) 1 ss � c ) o o 3  o nb   hv hv  t t  t wd wy    d caco pod, cco b d  o d d   gh  bl bl  o  o  nd nd b b z z Tro I I  d, s s cout o  ho  b o  oh oop  h♦ k o d, u    as,   to t bos Wt ands f do scs R c b  cocout E  

 a gdn gdn   o io U ba

Creamy Bey Pops Pr T o

2V vp$

15ms I ¢y

C $rv

1 ◊Yernight 10•2

(340) b wHe

2  (S) Gek  > lb  M ir irb b h a k u rty  mt,  cny (y   df df  ge  e. O    me     f  P  og t    mx     o o  o  f   S mx  y � m d fz   Ej  co  o!

7

Zingy Berr Sobet 5 mlns

Ttl"' Ttl" ' 4  5 mi

 T<  s v g 

  (J) (J) li ro vm 2 bsp hy o• for sM• sM•  3  je 1 $p o t 1/3p 1/3 p 8l wo Pocs bs, h o    ♦s on  i i  c.my n yo food pso pso o hi s� bldr  mW• dow    a de t t e rbe, rbe, n d  te ho  eq FrHz   o   tgt cn, o sv  o. E I I  cr flV

Just Peachy Ice Cream Pe T ~• S  Total , 4hr 15 m

 Tm     

  OZ 3 hey 1 p  u, f  p p S9 Ck yogrt   r  ood or O O  t  on,  nd lon \ il . n m  o o  air airi i c a    fNz o -6 ou Bowl  d top  w  Utle ext ext ho ho      Y! Y!

28

Chery Tasty Cho le eam  I 15i C    Teto! m 3 hr IS ins

2 cp (0)  Y Y p

2m mk o hoc

3 tbp r cocol ps R yur $ t p   g con o ee b e ei the  A, • f h♦  P   cv o o   ¼ p of  o c c  lac  lac ry  ry n      fr  mimum o 3 u. R fr z z ad t n y fo eo oddn ·e o Y• cp o m'  oic Blz o erl mins ut ixte i  an sooth.  in h chp s og t   w  co



Berry Burst Vnaigre

Dreamy Cesar Dressng

r@p  lP S  C 1l Omin

 Sm :oo T  0 i

o    in ' � 8

-p

to Sn ev  2

" Y•

cp (6 n o I of choice

 p 125g) Gre u

Y

cp (32 &ur-free r r  ja

 p p  Pen c rHl d

 bp o!♦  Vg

 l

1 c 2 freh rrie

1 bs nut  f ce  "P ay $• (pn) 1 e of ga. ga. e ed d    inced

r all ingrd i  be Be   l fr 5 cd oo nti  coN  o  d ad n y y  r r     w♦ ,n   fdg fdg

1  n md o d   ts 24 tbs tbsp p eon ;e P  nn n o  ad wk ni oot o o  w• bn b n dd,  l   f   on    e od f,n tobpn o oe e ouve go h bo t  Add o li o k f   o o  ou " dreg o dre g eas easo o t exo ott d o d r ,f rr

• -  •  • •  •     • •  •    •  •     •.   •  •  •     

.

-·

U on o   •n,v.  o d in  dge ,o , o Mld cono o e e. T de Wl lo  a

Z

Amazing Asa Dressg P   5 mn o Tlm 0 

T  5 m   4

Zingy Carot Dessg  0 1n O ,� ,�  p

t  -      ' 3

 'h p ) nt  o chce

 cp ( l peed ad shedd

3 p ae er  er g

 p 2m I  o e

2 p 

3 tp h  v

2 lp oey

2 lp e

Y p gg•. f• 9

2 p o p ½ sp s p ge ey ga ga 

P yo,green to a  pr, oe he i li   sake sh\e shke Dnt p t yo (e he r! (Yo cn ao i I up n  ber 1 yure  z

¼ p t

Se immey r  r refigeae refigeae o o p lo  wek

o  ired   u bd«  pes o g f oppo: 30 eo  he de,g , ne a oh

¼ $p p

Enj dtt Av ued r g w  1  frd frd fr up lo  Nk

r

Yummy Chimcuri

AvoAvo -liciou icious s Dresng P@ T �   ;l i m

�  Sm  Sm    X > >mi mi   

  m · n 2

= '

T

 

3

J  1 re oood, led d 

2 cp g ono g copd

 c (25g G y 2  lo .. n

 1 25g l oug ly choppd choppd

¼ c (Sg) ol, gl o

 1 gorc oe e

2 bs wtr

 lo l, z♦I o  C

1 tbsp tbsp nu ol of choice

 1 ) ews

 1 tb tb  m Ue

- c (2ml9 (2ml9 l o co<e

YphM

Y• p

¼ p o

ot d epr 1 te

¼

2 $p 0 ovs

of  p k onol

p h oeopol oeopol P h  o1 a lo lo Z m o b o" l n OOh s 0 o  o? bts stuk      s

ow l ng t yo blr   proso pro so and and ocess o h h  ul em e m d

 F     n • H 

    • j•  y  ¥   o l  au  bn bn for pox 6 sd  o ccr   onth onth o d e $ os  Ado  xto l fr o r ou on wh sa ad  od soe  xro d pepr R R if o wot on xo i: 

D  t  s n h dg  o lotai l otai  for up      

4

You are what

you eat so don't be cheap, eas, or fake.