Issuu on Google+

TopFatLossTrainer2000

Empowered Nutrition

Dear Fat Loss Friend, Congratulations on the start of a new beginning with your Personalized Nutrition Program! The schedule for this meal plans was created based on a practical daily routine for an active lifestyle. If it’s not convenient, you can change it using these three simple rules of thumb: 1. You should have breakfast within a half-hour of waking up. 2. All meals (including snacks) should be spaced 3 to 5 hours apart. 3. You should have either a protein shake or one of your largest meals (lunch or dinner) after your workout. Just like you can adjust when you eat, you can also adjust what you eat. If you really like a certain meal or snack, you can use it instead of another meal or snack, as long as they’re the same portion size. You can also swap out food items by referring to the substitution guides in the Empowered Nutrition Educational Manual on page 36, in Appendix A. Please note that the calorie counts in your Program are based on the Primary Macro-Nutrient profile (protein, carb, or fat) of the ingredients in the recipes. For example, cheese contains fat and carbohydrates, but the calories for cheese are calculated as if it is protein (P). This means the calories listed in your Program are lower than what you’re actually consuming, but don’t worry we have factored that. This makes substitutions and swapping easier to work with. Fat Loss Friend, if you have any questions or comments, let us know, or visit your Members Area, which already has answers to many frequently asked questions. Whatever the questions or comments Brad and Patrick are excited to help you and answer as many comments as possible personally so you get the information you are looking for right from the people you can trust. Keep in mind the greatest transformations require the three pillars of performance: Nutrition + Exercise + Supplements If you have a need for supplements, get the ones you can trust that are the ONLY nutrition products specifically designed to work with your TopFatLossTrainer.com – Empowered Nutrition Programs. You can have them shipped right to your door. Check them out at EmpoweredNutrition.com While your there, feel free to read and comment on the many wonderful and powerful blog posts and articles. Don’t forget to always log in to www.TopFatLossTrainer.com for all your needs. Most importantly, have fun. You can and will achieve your goals! Yours in health, Your TopFatLossTrainer.com Empowered Nutrition Partners Brad Campbell and Patrick McGuire

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 1

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:3 F:4 1 cup Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 4 tbsp Almonds, slivered

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 1/3 tsp Olive or monounsaturated oil 1 cup Mango

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 1 cup Milk, low fat (1%) 5 oz Beef, lean cuts 9 Almonds, whole 2 tsp Mayonnaise 1 whole Pita 1/4 cup Hummus

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 1 Cantaloupe 12 Cashews

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Pork chop 1 cup Sauerkraut 1 cup Fruit cocktail 1 2/3 tsp Olive or monounsaturated oil

Item Portions

1.00 PC 4.00 P 2.00 C 4.00 F Calories: 356 3.00 P 1.00 PC 4.00 F 3.00 C Calories: 364 1.00 PC 5.00 P 3.00 F 2.00 F 2.00 C 1.00 C Calories: 447 4.00 P 4.00 C 4.00 F Calories: 364

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch!

Preparation Suggestions: Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Preparation Suggestions: Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor.

Preparation Suggestions: Cottage Cheese, Cantaloupe & Cashews Mix cubed cantaloupe and the cashews into the cottage cheese for a unique snack.

Preparation Suggestions: Pork chops and sauerkraut with fruit for 6.00 P dessert. Enjoy! 1.00 C 3.00 C 5.00 F Calories: 447 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 2

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 5 Eggs, whole 1/2 cup Peaches, canned 1 1/2 slice Whole grain bread 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 9 oz Haddock 12 spears Asparagus 1 1/2 cups Beans, green or yellow 2 Peaches 1 2/3 tsp Olive or monounsaturated oil 1/3 cup Rice

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 1/3 tsp Olive or monounsaturated oil 1 1/2 cups Guava

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Mozzarella cheese, light/low fat 1 tbsp Barley 1 cup Mushrooms 1 cup Carrots 1 2/3 tsp Olive or monounsaturated oil 1/2 cup Sweet potato

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheddar cheese, light/low fat 2 oz Pretzels 12 Walnuts

Item Portions

5.00 P 1.00 C 3.00 C 4.00 F Calories: 392 6.00 P 1.00 C 1.00 C 2.00 C 5.00 F 1.00 C Calories: 483 3.00 P 1.00 PC 4.00 F 3.00 C Calories: 364

6.00 P 2.00 C .50 C 1.00 C 5.00 F 1.50 C Calories: 483

Preparation Suggestions: Toasted egg sandwich with fruit.

Preparation Suggestions: Haddock and Vegetables Cook haddock any style, enjoy vegetables on the side. Steamed asparagus is a favourite, especially with a light seasoning!

Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Baked Barley with Mushrooms Preheat oven to 350 degrees. Chop the vegetables. In a small casserole dish, pour 2 cups of water, then add all ingredients plus salt, pepper and tarragon flakes. Cover dish and bake until done, stirring occasionally.

Preparation Suggestions: A quick and tasty snack. 4.00 P 4.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 22 Fat: 22 Calories: 2086

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 3

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:5 F:4 10 Egg whites 1 2/3 cups Oatmeal 1 1/3 tsp Olive or monounsaturated oil

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 28 grams Protein powder 1 cup Blueberries 1 cup Raspberries 1 cup Strawberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 6 oz Pork, lean 3 cups Cabbage 3/4 cup Kidney beans 1 1/2 cups Beans, green or yellow 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 4 cups Milk, low fat (1%) 24 Peanuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Chicken breast, skinless 1 1/2 cups Bok choy 1 1/2 cups Scallions (green onions) 1 cup Water chestnuts 1 1/2 cups Snow peas 1 2/3 tsp Olive or monounsaturated oil

Item Portions

5.00 P 5.00 C 4.00 F Calories: 428 4.00 P 2.00 C 1.00 C 1.00 C 4.00 F Calories: 364 6.00 P 1.00 C 3.00 C 1.00 C 5.00 F Calories: 483 4.00 PC 4.00 F Calories: 364

Preparation Suggestions: Eggs with oatmeal on the side. Enjoy!

Preparation Suggestions: Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Herbed Pork and Bean Stew Like all stews, this one is simple: just cook the ingredients together in a small pot with a bit of water. Add seasonings to taste. Preparation Suggestions: Milk & Peanuts A tall glass of milk and a handful of peanuts. Enjoy!

Preparation Suggestions: Chinese Chicken and Vegetables 6.00 P .50 C .50 C 3.00 C 1.00 C 5.00 F Calories: 483 Total Daily Portions: Protein: 25 Carbohydrates: 23 Fat: 22 Calories: 2122

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 4

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 1 cup Grapes 16 Cherries 16 Pistachio nuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Venison 1 cup Potato 1/2 cup Carrots 1/2 cup Leeks 1 2/3 tsp Olive or monounsaturated oil

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 2 cups Grapes 12 Cashews

Item Portions

4.00 P 2.00 C 2.00 C 4.00 F Calories: 364 6.00 P 3.00 C .50 C .50 C 5.00 F Calories: 447

Preparation Suggestions: Cottage Cheese, Cherries, Grapes and Pistachio Mix all the ingredients together and enjoy cold. Preparation Suggestions: Venison Stew In a pot, brown cubed venison in oil. Add water and bring to a boil, then add chopped vegetables and seasonings - salt, pepper, bay leaves, garlic and thyme are good - then let thicken. Enjoy!

Preparation Suggestions: Cottage Cheese, Grapes and Cashews 4.00 P Mix the cottage cheese and grapes together 4.00 C and top with cashews! 4.00 F Calories: 364 Total Daily Portions: Protein: 14 Carbohydrates: 12 Fat: 13 Calories: 1175

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 5

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 1 cup Milk, low fat (1%) 1 cup Cottage cheese, light/low fat 1 cup Oatmeal 8 Almonds, whole 4 Cashews

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 5 oz Shrimp 2 oz Crab 1 1/3 oz Lobster 2 cups Lettuce, romaine 2 Tomatoes 1 1/2 Peppers (bell or cubanelle) 1 Apple 1 2/3 tsp Olive or monounsaturated oil 1/2 oz Crouton

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 1/8 cup Cottage cheese, light/low fat 22 grams Protein powder 1/3 cup Milk, low fat (1%) 1/2 Cantaloupe 1/2 cup Honeydew melon 1/3 cup Oatmeal 3 tbsp Almonds, slivered 1/3 tsp Olive or monounsaturated oil

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Chicken breast, skinless 7 cups Spinach 1/2 cup Onions 1/4 cup Shallots 1 2/3 tsp Olive or monounsaturated oil 2/3 cup Sweet potato

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Yogurt, plain, low fat 2 oz Cheese, low or non fat 1 cup Blueberries 24 Peanuts

Item Portions

1.00 PC 4.00 P 3.00 C 2.67 F 1.33 F Calories: 392 3.33 P 1.33 P 1.33 P .20 C 1.00 C .75 C 2.00 C 5.00 F 1.00 C Calories: 483 .50 P 3.14 P .33 PC 2.00 C .75 C 1.00 C 3.00 F 1.00 F Calories: 364 6.00 P 2.00 C 1.00 C .17 C 5.00 F 2.00 C Calories: 483

Preparation Suggestions: Cook oatmeal in milk. Enjoy cottage cheese with nuts. A great breakfast to start your day!

Preparation Suggestions: Seafood Salad Marinate seafood in oil, vinegar and seasonings. Cut up vegetables for the salad, mix together and enjoy!

Preparation Suggestions: Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately.

Preparation Suggestions: Spinach Chicken Create a vegetable mixture by sauteing the vegetables and seasoning with salt, pepper, and thyme. Put the chicken in a small baking dish, put vegetables on top, and cover with foil. Bake on high for 45 minutes or until done. Preparation Suggestions: Grate the cheese and mix with the remaining ingredients for a uniquely enjoyable snack.

2.00 PC 2.00 P 2.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 22 Fat: 22 Calories: 2086

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 6

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 10:00 am

9:00 am Breakfast Meal Portions: P:5 C:3 F:4 10 Egg whites 1 slice Whole grain bread 1 cup Strawberries 4 tbsp Almonds, slivered

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 6 oz Ground beef (< 10% fat) 2 oz Cheese, low or non fat 1 Pepper (bell or cubanelle) 1/2 cup Kidney beans 1 cup Tomatoes 1/2 cup Onions 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 2 1/4 cups Papaya 1 1/3 tsp Olive or monounsaturated oil 1/2 cup Yogurt, plain, low fat

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Beef, lean cuts 20 pieces French fries 15 Cashews

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheddar cheese, light/low fat 8 cups Popcorn 1 1/3 tsp Butter

Item Portions

5.00 P 2.00 C 1.00 C 4.00 F Calories: 356 4.00 P 2.00 P .50 C 2.00 C .67 C 1.00 C 5.00 F Calories: 447 3.00 P 3.00 C 4.00 F 1.00 PC Calories: 364

6.00 P 4.00 C 5.00 F Calories: 447

Preparation Suggestions: French Toast Sticks Cut bread into sticks and soak in beaten eggs. In a non-stick pan over medium heat cook breadsticks, turning often until done. Top with sliced strawberries and slivered almonds. Preparation Suggestions: Chili Brown meat in the olive oil with onions, green pepper and your choice of spices. Add kidney beans and tomatoes. Simmer 30 minutes or until beans are tender, stirring occasionally. Top with shredded cheese.

Preparation Suggestions: Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Steak and French Fries

Preparation Suggestions: Popcorn and a Slice 4.00 P Popcorn with butter and a slice of cheese. A 4.00 C classic snack choice. 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 7

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Rest

9:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 6:00 pm Dinner Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 9:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 Total Daily Portions: Protein: 0 Carbohydrates: 0 Fat: 0 Calories: 0

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 8

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:3 F:4 1 cup Yogurt, plain, low fat 3 oz Cheese, low or non fat 1/2 cup Pineapple 12 Almonds, whole

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 3 oz Tofu, soft 1 1/2 Oranges 4 tbsp Almonds, slivered

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 4 oz Tuna, canned in water 2 slice Sourdough bread 5 tsp Mayonnaise 2 oz Mozzarella cheese, light/low fat

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Ricotta cheese, skim 12 Crackers 2 pieces Dates 4 tbsp Almonds, slivered

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Beef, lean cuts 1/2 cup Chickpeas 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 head Lettuce, iceberg 1/2 cup Cherry tomatoes 1 2/3 tsp Olive or monounsaturated oil

Item Portions

2.00 PC 3.00 P 1.00 C 4.00 F Calories: 356 3.00 P 1.00 PC 3.00 C 4.00 F Calories: 364 4.00 P 4.00 C 5.00 F 2.00 P Calories: 447 4.00 P 3.00 C 1.00 C 4.00 F Calories: 364

Preparation Suggestions: A tasty yet simple breakfast.

Preparation Suggestions: Orange Surprise Blend powder, tofu and peeled and sectioned orange. Top with almonds and enjoy! Preparation Suggestions: Tuna Sandwich Mix tuna with mayonnaise or oil, add salt and pepper to taste. For some added crunch add a little onion or lettuce. Preparation Suggestions: Mince the dates, then mix with almonds and ricotta cheese. Spread on crackers and enjoy. This is a tasty and filling snack!

Preparation Suggestions: Beef with Salad 6.00 P Grill the beef to your liking and season with 2.00 C some Montreal Steak spice! Toss the .50 C vegetables together for a great salad and .25 C use the olive oil, balsamic vinegar and spices .50 C to make a tasty salad dressing! .50 C .25 C 5.00 F Calories: 447 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 9

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 1 cup Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 1/2 cups Cereal, cold 12 Almonds, whole

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 2 cups Milk, low fat (1%) 1 1/2 cups Chili, canned 6 Walnuts 1 oz Mozzarella cheese, light/low fat

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 1/3 tsp Olive or monounsaturated oil 1 1/2 cups Guava 1/2 cup Yogurt, plain, low fat

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Beef, lean cuts 3 1/2 cups Spinach 2 cups Mushrooms 3 cups Cabbage 2 Peppers (bell or cubanelle) 1 2/3 tsp Olive or monounsaturated oil 1/3 cup Sweet potato

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 cup Blueberries 12 Pecans

Item Portions

1.00 PC 4.00 P 3.00 C 4.00 F Calories: 392 2.00 PC 3.00 A 2.00 F 1.00 P Calories: 483 3.00 P 4.00 F 3.00 C 1.00 PC Calories: 364

6.00 P 1.00 C 1.00 C 1.00 C 1.00 C 5.00 F 1.00 C Calories: 483

Preparation Suggestions: Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work!

Preparation Suggestions: A bowl of chili and a glass of milk. Enjoy the nuts for dessert!

Preparation Suggestions: Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Beefy-Vegetable Stir-Fry Slice the beef, chop the vegetables, and then stir-fry everything together. You can season this one with some soy sauce, a dash of vinegar, some pepper (and maybe a little salt, but soy sauce is already quite salty, so be careful!) Enjoy this hearty meal.

Preparation Suggestions: Yogurt, Protein, Blueberries & Pecans 2.00 PC Mix protein powder, fruit and yogurt together. 2.00 P Top with nuts. 2.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 22 Fat: 22 Calories: 2086

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 10

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:5 F:4 1 cup Yogurt, plain, low fat 6 Egg whites 1 1/2 cups Grapes 1 1/3 tsp Olive or monounsaturated oil

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 1 1/3 tsp Olive or monounsaturated oil 1 cup Milk, low fat (1%) 21 grams Protein powder 1 1/2 cups Grapes

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:6 F:5 6 oz Chicken breast, skinless 4 cups Lettuce, romaine 2 cups Cucumber 2 Peppers (bell or cubanelle) 2 Tomatoes 2 cups Raspberries 1 2/3 tsp Olive or monounsaturated oil 1/2 cup Pineapple

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 1/3 Cantaloupe 1 cup Grapes 1/3 cup Honeydew melon 4 tbsp Almonds, slivered

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Beef, lean cuts 1 cup Artichoke hearts 12 spears Asparagus 2 Tomatoes 1 Nectarine 1 2/3 tsp Olive or monounsaturated oil

Item Portions

2.00 PC 3.00 P 3.00 C 4.00 F Calories: 428 4.00 F 1.00 PC 3.00 P 3.00 C Calories: 364 6.00 P .40 C .50 C 1.00 C 1.00 C 2.00 C 5.00 F 1.00 C Calories: 519 4.00 P 1.33 C 2.00 C .50 C 4.00 F Calories: 364

Preparation Suggestions: A tasty, easy-to-prepare breakfast. Enjoy!

Preparation Suggestions: Protein Shake with Fruit Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Preparation Suggestions: Grilled Chicken Salad Grill or broil chicken, prepare salad with lettuce and mix with oil dressing. Cut chicken into strips and serve on top of salad.

Preparation Suggestions: Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Enjoy!

Preparation Suggestions: Grilled beef with sauteed vegetables and fruit 6.00 P for dessert. You can season your 1.00 C vegetables with a little salt, pepper, and 1.00 C basil, if you like. 1.00 C 2.00 C 5.00 F Calories: 483 Total Daily Portions: Protein: 25 Carbohydrates: 24 Fat: 22 Calories: 2158

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 11

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:4 C:4 F:4 3/4 cup Cottage cheese, light/low fat 1/2 cup Yogurt, plain, low fat 3 Plums 4 Macadamia nuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 2 patty Soy burger 1 cup Alfalfa sprouts 2 cups Lettuce, romaine 1 Tomato 1 cup Mandarin orange, canned 5 tbsp Almonds, slivered 1 oz Mozzarella cheese, light/low fat 1 oz Cheddar cheese, light/low fat

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Yogurt, plain, low fat 1 1/3 tsp Olive or monounsaturated oil 14 grams Protein powder 1/4 Cantaloupe 2 1/2 Apricots

Item Portions

3.00 P 1.00 PC 3.00 C 4.00 F Calories: 364 4.00 P .10 C .20 C .50 C 3.00 C 5.00 F 1.00 P 1.00 P Calories: 447

Preparation Suggestions: Cottage cheese, yogurt, fruit and nuts taste great mixed together!

Preparation Suggestions: Soy burger with toppings; fruit and nuts for dessert.

Preparation Suggestions: Combine these ingredients for a refreshing 2.00 PC snack! 4.00 F 2.00 P 1.00 C .83 C Calories: 364 Total Daily Portions: Protein: 14 Carbohydrates: 12 Fat: 13 Calories: 1175

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 12

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 6 Egg whites 1 link Soy sausage 1 Orange 1 Pear 24 Peanuts

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 6 oz Chicken breast, skinless 3 cups Cauliflower 1 Apple 1 cup Artichoke hearts 30 Peanuts

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 cup Blackberries 1/2 cup Blueberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Pork, lean 1/2 cup Onions 7 cups Spinach 1 cup Leeks 1 2/3 tsp Olive or monounsaturated oil

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Milk, low fat (1%) 1 1/2 cups Yogurt, plain, low fat 24 Peanuts

Item Portions

3.00 P 2.00 P 2.00 C 2.00 C 4.00 F Calories: 392 6.00 P .75 C 2.00 C 1.00 C 5.00 F Calories: 447 3.00 P 1.00 PC 2.00 C 1.00 C 4.00 F Calories: 364 6.00 P 1.00 C 2.00 C 1.00 C 5.00 F Calories: 447

Preparation Suggestions: Eggs and sausage with fruit on the side. A great breakfast to get your day on its way!

Preparation Suggestions: Chicken with Vegetables on the Side Prepare the chicken any way you like, grilled is a great choice. Enjoy the vegetables on the side, finishing with apple. This is a unique blend of tastes and flavours! Preparation Suggestions: Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Stuffed Pork Loin Pre-heat oven to 350. Chop vegetables, then lightly saute and season. Spread vegetable mixture over pork loin, then roll pork loin around mixture. Bake in oven until done, about 25 minutes.

Preparation Suggestions: Simple, quick and balanced. 1.00 PC 3.00 PC 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 20 Fat: 22 Calories: 2014

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 13

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 10:00 am

9:00 am Breakfast Meal Portions: P:5 C:3 F:4 1 cup Milk, low fat (1%) 8 Egg whites 2/3 cup Mandarin orange, canned 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 4 oz Tuna, canned in water 1/2 cup Chickpeas 1/2 cup Pineapple 1 2/3 tsp Olive or monounsaturated oil 2 oz Cheddar cheese, light/low fat 1/2 whole Pita

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 3 oz Tofu, soft 3 cups Strawberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Beef, lean cuts 2 cups Zucchini 1 cup Rice 30 Peanuts

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheese, low or non fat 2 Oranges 24 Peanuts

Item Portions

1.00 PC 4.00 P 2.00 C 4.00 F Calories: 356 4.00 P 2.00 C 1.00 C 5.00 F 2.00 P 1.00 C Calories: 447 3.00 P 1.00 PC 3.00 C 4.00 F Calories: 364 6.00 P 1.00 C 3.00 C 5.00 F Calories: 447

Preparation Suggestions: A simple breakfast. Enjoy the fruit on the side.

Preparation Suggestions: Tuna & Chickpea Salad Mix tuna with chickpeas, oil, a little salt, pepper, dash of vinegar or pure lemon juice, and a couple of tablespoons of chopped onion and celery.

Preparation Suggestions: Strawberry Surprise Blend powder, tofu, strawberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! Preparation Suggestions: Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts.

Preparation Suggestions: Cheese, Orange and Peanuts. 4.00 P A quick snack to keep you going! 4.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 14

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Rest

9:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 6:00 pm Dinner Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 9:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 Total Daily Portions: Protein: 0 Carbohydrates: 0 Fat: 0 Calories: 0

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 15

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:3 F:4 1 cup Yogurt, plain, low fat 21 grams Protein powder 1/2 cup Grapes 1 1/3 tsp Olive or monounsaturated oil

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 1/3 tsp Olive or monounsaturated oil 1 cup Mango 1/2 cup Yogurt, plain, low fat

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 6 oz Chicken breast, skinless 3/4 cup Pasta 5 tsp Mayonnaise 2 Peppers (bell or cubanelle)

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 16 Pistachio nuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 12 oz Oysters 6 slices Turkey bacon 1/4 cup Onions 3 1/2 cups Spinach 1 slice Whole grain bread 1 2/3 tsp Butter 1 Pepper (bell or cubanelle)

Item Portions

2.00 PC 3.00 P 1.00 C 4.00 F Calories: 356 3.00 P 4.00 F 3.00 C 1.00 PC Calories: 364 6.00 P 3.00 C 5.00 F 1.00 C Calories: 447 4.00 P 4.00 C 4.00 F Calories: 364

Preparation Suggestions: A tasty, yet easy-to-prepare breakfast. Enjoy!

Preparation Suggestions: Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Preparation Suggestions: Chicken & Pasta Salad Broil chicken breast until cooked through, then allow to cool and cut into cubes. Cook pasta, then mix all ingredients, adding celery, onion, and green pepper if desired. Add salt, pepper and garlic to taste. Preparation Suggestions: Cheese, Applesauce & Pistachios A unique blend of tastes and flavours!

Preparation Suggestions: Oysters Rockefeller 4.00 P Toast bread lightly and put in food processor 2.00 P to make bread crumbs. Add all ingredients .50 C except oysters with salt, pepper, and 1.00 C Tabasco sauce and process again. Place 2.00 C oysters on a baking sheet, cover with 5.00 F mixture, and bake at 475. .50 C Calories: 447 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 16

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 1 cup Milk, low fat (1%) 8 Egg whites 1 1/2 cups Blueberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 2 1/2 cups Won ton soup 2 oz Tofu

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Strawberries 1 1/3 tsp Olive or monounsaturated oil 1 cup Peaches, canned 1 cup Milk, low fat (1%)

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 4 oz Chicken breast, skinless 2 oz Cheese, low or non fat 3/4 cup Grapes 1 whole Pita 1/2 cup Salsa 3 cups Lettuce, romaine 1 2/3 tsp Olive or monounsaturated oil

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheese, low or non fat 4 cups Celery 3 cups Cucumber 2 Peppers (bell or cubanelle) 1 1/3 tsp Olive or monounsaturated oil

Item Portions

1.00 PC 4.00 P 3.00 C 4.00 F Calories: 392 5.00 A 1.00 P Calories: 483 3.00 P 1.00 C 4.00 F 2.00 C 1.00 PC Calories: 364 4.00 P 2.00 P 1.50 C 2.00 C 1.00 C .30 C 5.00 F Calories: 483

Preparation Suggestions: Cook eggs any style. Enjoy the fruit on the side.

Preparation Suggestions: A simple meal of soup. Enjoy!

Preparation Suggestions: Protein Shake with Fruit Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Preparation Suggestions: Chicken Soft Tacos Brush chicken with oil and spices and grill or broil until cooked. Fill pita shells and garnish with toppings for extra crunch. Use the remaining vegetable ingredients to make a salad.

Preparation Suggestions: Sliced vegetables with olive oil and balsamic 4.00 P vinegar dip. Feel free to reduce the quantity 2.00 C of vegetables if you'd like. Enjoy! .75 C 1.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 22 Fat: 22 Calories: 2086

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 17

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:5 F:4 2 cups Milk, low fat (1%) 6 Egg whites 1 1/2 Apples 1 1/3 tsp Olive or monounsaturated oil

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 1/3 tsp Olive or monounsaturated oil 3 Plums

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:6 F:5 2 1/2 cups Chicken noodle soup 1 oz Tuna, canned in water 1/2 slice Whole grain bread

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheese, low or non fat 2 Apples 24 Peanuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:6 F:5 6 oz Trout 2 Artichokes 2 cups Squash 1 cup Blueberries 1 1/2 cups Raspberries 15 Almonds, whole 1/3 cup Rice

Item Portions

2.00 PC 3.00 P 3.00 C 4.00 F Calories: 428 3.00 P 1.00 PC 4.00 F 3.00 C Calories: 364

5.00 A 1.00 P 1.00 C Calories: 519 4.00 P 4.00 C 4.00 F Calories: 364

Preparation Suggestions: Cook egg whites any style for a nutritious breakfast.

Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Soup with a tuna sandwich on the side. Enjoy!

Preparation Suggestions: Cheese, Apples & Peanuts A quick snack to keep you going through the day!

Preparation Suggestions: Baked Trout with Fruit Heat up your oven to 350 degrees and start baking the squash and artichoke. Finely chop some garlic and mix with chopped parsley and basil (preferably fresh), then spread on the trout. Place the trout in a piece of aluminum foil with a little olive oil and the seasoning mixture, then put in the oven. Remove when everything is done baking and garnish with fruit and nuts. Total Daily Portions: Protein: 25 Carbohydrates: 25 Fat: 22 Calories: 2194 6.00 P .50 C 1.00 C 2.00 C 1.50 C 5.00 F 1.00 C Calories: 519

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 18

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheese, low or non fat 4 Kiwis 16 Pistachio nuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 2 patty Soy burger 2 oz Cheese, low or non fat 1/4 cup Onions 1/4 Pepper (bell or cubanelle) 1/4 cup Tomato, canned 1/4 cup Kidney beans 1 2/3 tsp Olive or monounsaturated oil 2/3 cup Rice

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 1 1/3 cups Oatmeal 12 Cashews

Item Portions

4.00 P 4.00 C 4.00 F Calories: 364 4.00 P 2.00 P .50 C .13 C .25 C 1.00 C 5.00 F 2.00 C Calories: 447

Preparation Suggestions: Cheese, Kiwi & Pistachio Just because it's simple and quick doesn't mean it isn't tasty! Preparation Suggestions: Red-Bean Chili In large pan heat oil. Add chopped onion and pepper and saute. Add chili powder, cumin, salt and garlic, then add soybean crumbles and water. Heat until water boils, then stir in tomatoes and kidney beans. Cover and simmer for 10 minutes or until done. Sprinkle with grated cheese and enjoy! Preparation Suggestions: Mix oatmeal with cottage cheese. Top with cashews and enjoy!

4.00 P 4.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 14 Carbohydrates: 12 Fat: 13 Calories: 1175

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 19

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 1 cup Milk, low fat (1%) 28 grams Protein powder 1 cup Cereal, cold 1 cup Strawberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 9 oz Salmon steak 1 cup Lettuce, romaine 1 cup Tomatoes 1 cup Cucumber 2 Peppers (bell or cubanelle) 3 cups Broccoli 1 tsp Olive or monounsaturated oil 1/2 cup Elderberries 1 Corn tortillas 2 tbsp Almonds, slivered

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 1/3 tsp Olive or monounsaturated oil 1 1/2 cups Peaches, canned

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Chicken breast, skinless 2 cups Mushrooms 1/2 cup Grapes 1/3 cup Applesauce 1 2/3 tsp Olive or monounsaturated oil 2/3 cup Potato

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 2 cups Yogurt, plain, low fat 12 Almonds, whole

Item Portions

1.00 PC 4.00 P 2.00 C 1.00 C 4.00 F Calories: 392 6.00 P .10 C .67 C .25 C 1.00 C 1.00 C 3.00 F 1.00 C 1.00 C 2.00 F Calories: 483 3.00 P 1.00 PC 4.00 F 3.00 C Calories: 364

6.00 P 1.00 C 1.00 C 1.00 C 5.00 F 2.00 C Calories: 483

Preparation Suggestions: Enjoy your preferred, non-sugary cereal with milk and fruit. Stir in the protein powder to add flavour - and protein, or course, which will get you started on your day right.

Preparation Suggestions: Salmon with a Salad Prepare the fish any way you like. Make a salad out of the vegetables and a dressing out of olive oil, vinegar, and seasonings of your choice. Enjoy!

Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Chicken with Grapes A simple grilled chicken breast with sauteed mushrooms over top and some fruit on the side.

Preparation Suggestions: Yogurt & Almonds 4.00 PC Mix them together or eat them separately. 4.00 F Either way, you're on your way to a healthy Calories: lifestyle! 364 Total Daily Portions: Protein: 25 Carbohydrates: 22 Fat: 22 Calories: 2086

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 20

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 10:00 am

9:00 am Breakfast Meal Portions: P:5 C:3 F:4 1 cup Milk, low fat (1%) 4 oz Cheese, low or non fat 1 Orange 24 Peanuts

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 9 oz Chicken breast, deli style 4 cups Zucchini 1/2 cup Salsa 1 2/3 tsp Olive or monounsaturated oil 1/2 whole Pita

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 2 1/4 cups Papaya 1 1/3 tsp Olive or monounsaturated oil

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 1/2 cup Yogurt, plain, low fat 7 1/2 oz Scallops 1 cup Beans, green or yellow 1/2 Lemon 1 2/3 tsp Olive or monounsaturated oil 2/3 cup Rice

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 12 Apricots 4 oz Cheese, low or non fat 12 Olives

Item Portions

1.00 PC 4.00 P 2.00 C 4.00 F Calories: 356 6.00 P 2.00 C 1.00 C 5.00 F 1.00 C Calories: 447 3.00 P 1.00 PC 3.00 C 4.00 F Calories: 364

1.00 PC 5.00 P .67 C .50 C 5.00 F 2.00 C Calories: 447

Preparation Suggestions: Simple and healthful, this breakfast will give you a needed energy boost!

Preparation Suggestions: Slice chicken and serve with sautéed vegetables with salsa on the side.

Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Scallops with vegetables and yogurt for dessert.

Preparation Suggestions: Cheese, Apricots & Olives 4.00 C Using dried apricots makes this an 4.00 P exceptionally easy snack to carry around 4.00 F with you... Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 21

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Rest

9:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 6:00 pm Dinner Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 9:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 Total Daily Portions: Protein: 0 Carbohydrates: 0 Fat: 0 Calories: 0

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 22

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:3 F:4 1 cup Milk, low fat (1%) 28 grams Protein powder 1/2 cup Blueberries 1/2 cup Cereal, cold 4 tbsp Almonds, slivered

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1/2 cup Milk, low fat (1%) 1/4 cup Yogurt, plain, low fat 1 cup Blueberries 1/3 cup Applesauce 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 9 oz Chicken breast, deli style 1 cup Celery 1 cup Cucumber 2 Peppers (bell or cubanelle) 1 cup Lettuce, romaine 1 cup Mushrooms 1/2 cup Radishes 1 Tomato 1/2 Apple 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheese, low or non fat 2 cups Blueberries 12 Almonds, whole

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 9 oz Cod 1 1/2 cups Beans, green or yellow 3 cups Broccoli 4 cups Cauliflower 1 1/2 cups Tomatoes 1 2/3 tsp Olive or monounsaturated oil

Item Portions

1.00 PC 4.00 P 1.00 C 1.00 C 4.00 F Calories: 356 3.00 P .50 PC .50 PC 2.00 C 1.00 C 4.00 F Calories: 364 6.00 P .50 C .25 C 1.00 C .10 C .50 C .13 C .50 C 1.00 C 5.00 F Calories: 447 4.00 P 4.00 C 4.00 F Calories: 364

Preparation Suggestions: A classic cereal breakfast with nuts and fruit added for crunch and flavor. Enjoy!

Preparation Suggestions: Protein Shake with Fruit Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Preparation Suggestions: Grilled Chicken with Romaine Salad While grilling chicken, toss all vegetables into a salad. Add 2 tsp lemon juice and 2 chopped garlic cloves if desired. Enjoy!

Preparation Suggestions: Cheese, Blueberries & Almonds A quick snack to fend off those cravings.

Preparation Suggestions: Pan-fried Cod with Vegetables 6.00 P You can stew the vegetables together with 1.00 C your choice of seasonings. Once you've got 1.00 C that going, heat a pan with a little olive oil 1.00 C and then place the cod gently in it, frying until 1.00 C done. Season the code with a dash of salt 5.00 F and pepper, and some lemon or lime juice if Calories: you have any handy. Enjoy! 447 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 23

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 4 Eggs, whole 1 oz Mozzarella cheese, light/low fat 1/3 cup Mushrooms, sliced 2/3 Tomato, diced 2/3 cup Chickpeas, chopped 1/2 cup Tomato, puree 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 9 oz Salmon steak 3/4 cup Chickpeas 1/2 Cantaloupe 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 3 oz Tofu, soft 3 cups Raspberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 9 oz Ground beef (< 10% fat) 1 1/2 cups Cabbage 1 cup Mushrooms 3/4 cup Chickpeas 1 2/3 tsp Olive or monounsaturated oil

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 4 cups Milk, low fat (1%) 4 Macadamia nuts

Item Portions

4.00 P 1.00 P .17 C .33 C 2.67 C 1.00 C 4.00 F Calories: 392 6.00 P 3.00 C 2.00 C 5.00 F Calories: 483 3.00 P 1.00 PC 3.00 C 4.00 F Calories: 364 6.00 P .50 C .50 C 3.00 C 5.00 F Calories: 447

Preparation Suggestions: Breakfast Omelet This one tastes especially good with Italian seasonings, like basil and oregano. If you like things a bit spicier, try adding some crushed chili peppers or some Tabasco sauce.

Preparation Suggestions: Salmon & Chickpea Salad Mix salmon with chickpeas, oil, a little salt, pepper, dash of vinegar or pure lemon juice, and a couple of tablespoons of chopped onion and celery. Preparation Suggestions: Raspberry Surprise Blend powder, tofu, raspberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! Preparation Suggestions: Beef and Cabbage

Preparation Suggestions: 4.00 PC 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 21 Fat: 22 Calories: 2050

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 24

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:5 F:4 10 Egg whites 2 cups Spinach, cooked 3 cups Beans, green or yellow 1/2 cup Kidney beans 1/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 1/3 tsp Olive or monounsaturated oil 2 cups Strawberries 1/2 cup Pineapple

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:6 F:5 6 oz Chicken breast, skinless 1 1/2 cups Beans, green or yellow 1 1/2 cups Brussels sprouts 2 cups Cherry tomatoes 1 1/2 cups Grapes 1 tsp Olive or monounsaturated oil 6 Olives

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheese, low or non fat 1 1/3 cups Applesauce 12 Cashews

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Beef, lean cuts 2 cups Mushrooms 12 spears Asparagus 2 Peppers (bell or cubanelle) 1 2/3 tsp Olive or monounsaturated oil 2/3 cup Rice

Item Portions

5.00 P .57 C 2.00 C 2.00 C .50 C 4.00 F Calories: 428 3.00 P 1.00 PC 4.00 F 2.00 C 1.00 C Calories: 364 6.00 P 1.00 C 1.00 C 1.00 C 3.00 C 3.00 F 2.00 F Calories: 519 4.00 P 4.00 C 4.00 F Calories: 364

Preparation Suggestions: Scrambled eggs and vegetables. If you like things a bit spicier, try adding some crushed chili peppers along with some salt and pepper.

Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Grilled Chicken Breast with Vegetables A great lunch that you can take with you. The grapes make a great dessert!

Preparation Suggestions: Cheese, Applesauce & Cashews A nice light snack. Why not try dipping the cashews in the applesauce?

Preparation Suggestions: Sautéed Beef with Mushrooms 6.00 P 1.00 C Slice the beef, and saute with mushrooms 1.00 C until done. Steam the remaining vegetables 1.00 C and serve on the side. Enjoy! 5.00 F 2.00 C Calories: 483 Total Daily Portions: Protein: 25 Carbohydrates: 24 Fat: 22 Calories: 2158

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 25

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheese, low or non fat 12 Apricots 4 Macadamia nuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 5 oz Beef, lean cuts 1 oz Cheese, low or non fat 1/6 cup Onions 1/4 Tomato 1/2 cup Salsa 1/2 Cantaloupe 1/2 Corn tortillas 1/6 Pepper (bell or cubanelle) 1 tsp Olive or monounsaturated oil 6 Almonds, whole

Item Portions

9:00 pm Snack Meal Portions: P:3 C:4 F:4 3 oz Cheese, low or non fat 1 1/3 cups Applesauce 24 Peanuts

Item Portions

4.00 P 4.00 C 4.00 F Calories: 364 5.00 P 1.00 P .33 C .13 C 1.00 C 2.00 C .50 C .08 C 3.00 F 2.00 F Calories: 447

Preparation Suggestions: Using dried apricots makes this an especially easy snack to take with you.

Preparation Suggestions: Steak Wrap Cut beef into 1 inch strips. In a pan heat oil. Add beef to oil along with desired seasonings and pan fry until cooked. You can pan fry vegetables or have them raw. Mix all ingredients into pita or tortilla and serve.

Preparation Suggestions: Cheese, Applesauce & Peanuts 3.00 P Enjoy this quick snack. 4.00 C 4.00 F Calories: 336 Total Daily Portions: Protein: 13 Carbohydrates: 12 Fat: 13 Calories: 1147

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 26

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 1 cup Milk, low fat (1%) 4 oz Mozzarella cheese, light/low fat 1 cup Fruit cocktail 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 9 oz Mackerel 1/4 head Lettuce, iceberg 1 cup Artichoke hearts 1 1/2 cups Broccoli 1/2 cup Chickpeas 1 cup Celery 1 cup Bean sprouts 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 1/2 cups Mulberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 5 oz Chicken breast, skinless 1 cup Zucchini 1 1/2 cups Beans, green or yellow 1 cup Grapes 1 cup Mushrooms 1 2/3 tsp Olive or monounsaturated oil 1/4 cup Soybeans

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 1 cup Grapes 2 Kiwis 24 Peanuts

Item Portions

1.00 PC 4.00 P 3.00 C 4.00 F Calories: 392 6.00 P .13 C 1.00 C .50 C 2.00 C .50 C .67 C 5.00 F Calories: 483 3.00 P 1.00 PC 3.00 C 4.00 F Calories: 364

5.00 P .50 C 1.00 C 2.00 C .50 C 5.00 F 1.00 PC Calories: 483

Preparation Suggestions: A refreshing breakfast.

Preparation Suggestions: Mackerel with a Salad Try pan-frying the mackerel until done and then adding lemon juice and seasonings for flavor. You can make a salad dressing out of olive oil, vinegar, and spices if you like. Enjoy!

Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Spicy Chicken Salad Grill seasoned chicken until done. In a pan add oil and saute vegetables over a mediumhigh heat until tender-crisp. Add some Cajun seasoning and minced garlic to taste. Cut chicken into cubes and mix with vegetables.

Preparation Suggestions: Cottage Cheese, Grapes, Kiwi and Peanuts 4.00 P Separately or together, a great combination! 2.00 C 2.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 22 Fat: 22 Calories: 2086

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 27

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 10:00 am

9:00 am Breakfast Meal Portions: P:5 C:3 F:4 5 Eggs, whole 3/4 cup Onions 2 cups Tomatoes 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 6 oz Beef, lean cuts 2 slice Whole grain bread 1 tsp Mayonnaise 12 Almonds, whole

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 1/3 tsp Olive or monounsaturated oil 1 1/2 Nectarines

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Chicken breast, skinless 1 cup Beans, green or yellow 1/2 cup Kidney beans 1 1/2 cups Cucumber 1 2/3 tsp Olive or monounsaturated oil 1/2 Orange

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1/2 cup Yogurt, plain, low fat 3 oz Cheese, low or non fat 1 cup Oatmeal 12 Almonds, whole

5.00 P 1.50 C 1.33 C 4.00 F Calories: 356 6.00 P 4.00 C 1.00 F 4.00 F Calories: 447 3.00 P 1.00 PC 4.00 F 3.00 C Calories: 364

6.00 P .67 C 2.00 C .38 C 5.00 F 1.00 C Calories: 447

Item Portions

Preparation Suggestions: Eggs with sautéed vegetables.

Preparation Suggestions: Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor. Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Tangy Chicken and Bean Salad Chop cucumber into chunks, then marinate with the beans in olive oil, a little vinegar, salt, pepper and some chili flakes. An hour should be long enough, but the longer, the better. When you're almost ready to eat, coat the chicken with a little pepper and salt, and some lemon zest (or use lemon-pepper seasoning), then grill it until done and serve! Preparation Suggestions: Mix yogurt and oatmeal together, topping with nuts. Enjoy cheese on the side or grate and mix together.

1.00 PC 3.00 P 3.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 28

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Rest

9:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 6:00 pm Dinner Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 9:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 Total Daily Portions: Protein: 0 Carbohydrates: 0 Fat: 0 Calories: 0

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 29

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:3 F:4 1 cup Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 4 tbsp Almonds, slivered

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 1 1/3 tsp Olive or monounsaturated oil 1 cup Milk, low fat (1%) 21 grams Protein powder 1 1/2 cups Grapes

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 4 oz Tuna, canned in water 2 slice Sourdough bread 5 tsp Mayonnaise 2 oz Mozzarella cheese, light/low fat

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 1 Cantaloupe 12 Cashews

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Beef, lean cuts 1/2 cup Chickpeas 1 cup Celery 1 cup Cucumber 1 Pepper (bell or cubanelle) 1 head Lettuce, iceberg 1/2 cup Cherry tomatoes 1 2/3 tsp Olive or monounsaturated oil

Item Portions

1.00 PC 4.00 P 2.00 C 4.00 F Calories: 356 4.00 F 1.00 PC 3.00 P 3.00 C Calories: 364 4.00 P 4.00 C 5.00 F 2.00 P Calories: 447 4.00 P 4.00 C 4.00 F Calories: 364

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch!

Preparation Suggestions: Protein Shake with Fruit Blend all ingredients together and add ice cubes until desired consistency is reached. If a blender is not available mix protein powder with cold water and have remaining ingredients on the side. Enjoy! Preparation Suggestions: Tuna Sandwich Mix tuna with mayonnaise or oil, add salt and pepper to taste. For some added crunch add a little onion or lettuce. Preparation Suggestions: Cottage Cheese, Cantaloupe & Cashews Mix cubed cantaloupe and the cashews into the cottage cheese for a unique snack.

Preparation Suggestions: Beef with Salad 6.00 P Grill the beef to your liking and season with 2.00 C some Montreal Steak spice! Toss the .50 C vegetables together for a great salad and .25 C use the olive oil, balsamic vinegar and spices .50 C to make a tasty salad dressing! .50 C .25 C 5.00 F Calories: 447 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 30

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 4 Eggs, whole 1 oz Mozzarella cheese, light/low fat 1/3 cup Mushrooms, sliced 2/3 Tomato, diced 2/3 cup Chickpeas, chopped 1/2 cup Tomato, puree 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 9 oz Salmon steak 3/4 cup Chickpeas 1/2 Cantaloupe 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 1/3 tsp Olive or monounsaturated oil 1 1/2 cups Guava 1/2 cup Yogurt, plain, low fat

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Chicken breast, skinless 7 cups Spinach 1/2 cup Onions 1/4 cup Shallots 1 2/3 tsp Olive or monounsaturated oil 2/3 cup Sweet potato

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Milk, low fat (1%) 1 1/2 cups Yogurt, plain, low fat 24 Peanuts

Item Portions

4.00 P 1.00 P .17 C .33 C 2.67 C 1.00 C 4.00 F Calories: 392 6.00 P 3.00 C 2.00 C 5.00 F Calories: 483 3.00 P 4.00 F 3.00 C 1.00 PC Calories: 364

6.00 P 2.00 C 1.00 C .17 C 5.00 F 2.00 C Calories: 483

Preparation Suggestions: Breakfast Omelet This one tastes especially good with Italian seasonings, like basil and oregano. If you like things a bit spicier, try adding some crushed chili peppers or some Tabasco sauce.

Preparation Suggestions: Salmon & Chickpea Salad Mix salmon with chickpeas, oil, a little salt, pepper, dash of vinegar or pure lemon juice, and a couple of tablespoons of chopped onion and celery. Preparation Suggestions: Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Spinach Chicken Create a vegetable mixture by sauteing the vegetables and seasoning with salt, pepper, and thyme. Put the chicken in a small baking dish, put vegetables on top, and cover with foil. Bake on high for 45 minutes or until done. Preparation Suggestions: Simple, quick and balanced.

1.00 PC 3.00 PC 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 22 Fat: 22 Calories: 2086

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 31

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:5 F:4 10 Egg whites 2 cups Spinach, cooked 3 cups Beans, green or yellow 1/2 cup Kidney beans 1/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 28 grams Protein powder 1 cup Blueberries 1 cup Raspberries 1 cup Strawberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 6 oz Pork, lean 3 cups Cabbage 3/4 cup Kidney beans 1 1/2 cups Beans, green or yellow 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Ricotta cheese, skim 12 Crackers 2 pieces Dates 4 tbsp Almonds, slivered

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Beef, lean cuts 1 cup Artichoke hearts 12 spears Asparagus 2 Tomatoes 1 Nectarine 1 2/3 tsp Olive or monounsaturated oil

Item Portions

5.00 P .57 C 2.00 C 2.00 C .50 C 4.00 F Calories: 428 4.00 P 2.00 C 1.00 C 1.00 C 4.00 F Calories: 364 6.00 P 1.00 C 3.00 C 1.00 C 5.00 F Calories: 483 4.00 P 3.00 C 1.00 C 4.00 F Calories: 364

Preparation Suggestions: Scrambled eggs and vegetables. If you like things a bit spicier, try adding some crushed chili peppers along with some salt and pepper.

Preparation Suggestions: Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Herbed Pork and Bean Stew Like all stews, this one is simple: just cook the ingredients together in a small pot with a bit of water. Add seasonings to taste. Preparation Suggestions: Mince the dates, then mix with almonds and ricotta cheese. Spread on crackers and enjoy. This is a tasty and filling snack!

Preparation Suggestions: Grilled beef with sauteed vegetables and fruit 6.00 P for dessert. You can season your 1.00 C vegetables with a little salt, pepper, and 1.00 C basil, if you like. 1.00 C 2.00 C 5.00 F Calories: 483 Total Daily Portions: Protein: 25 Carbohydrates: 23 Fat: 22 Calories: 2122

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 32

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:4 C:4 F:4 3/4 cup Cottage cheese, light/low fat 1/2 cup Yogurt, plain, low fat 3 Plums 4 Macadamia nuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Pork, lean 1/2 cup Onions 7 cups Spinach 1 cup Leeks 1 2/3 tsp Olive or monounsaturated oil

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Yogurt, plain, low fat 1 1/3 tsp Olive or monounsaturated oil 14 grams Protein powder 1/4 Cantaloupe 2 1/2 Apricots

Item Portions

3.00 P 1.00 PC 3.00 C 4.00 F Calories: 364 6.00 P 1.00 C 2.00 C 1.00 C 5.00 F Calories: 447

Preparation Suggestions: Cottage cheese, yogurt, fruit and nuts taste great mixed together!

Preparation Suggestions: Stuffed Pork Loin Pre-heat oven to 350. Chop vegetables, then lightly saute and season. Spread vegetable mixture over pork loin, then roll pork loin around mixture. Bake in oven until done, about 25 minutes.

Preparation Suggestions: Combine these ingredients for a refreshing 2.00 PC snack! 4.00 F 2.00 P 1.00 C .83 C Calories: 364 Total Daily Portions: Protein: 14 Carbohydrates: 12 Fat: 13 Calories: 1175

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 33

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 1 cup Milk, low fat (1%) 4 oz Mozzarella cheese, light/low fat 1 cup Fruit cocktail 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 9 oz Mackerel 1/4 head Lettuce, iceberg 1 cup Artichoke hearts 1 1/2 cups Broccoli 1/2 cup Chickpeas 1 cup Celery 1 cup Bean sprouts 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 3 oz Tofu, soft 3 cups Strawberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Beef, lean cuts 3 1/2 cups Spinach 2 cups Mushrooms 3 cups Cabbage 2 Peppers (bell or cubanelle) 1 2/3 tsp Olive or monounsaturated oil 1/3 cup Sweet potato

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 2 cups Grapes 12 Cashews

Item Portions

1.00 PC 4.00 P 3.00 C 4.00 F Calories: 392 6.00 P .13 C 1.00 C .50 C 2.00 C .50 C .67 C 5.00 F Calories: 483 3.00 P 1.00 PC 3.00 C 4.00 F Calories: 364 6.00 P 1.00 C 1.00 C 1.00 C 1.00 C 5.00 F 1.00 C Calories: 483

Preparation Suggestions: A refreshing breakfast.

Preparation Suggestions: Mackerel with a Salad Try pan-frying the mackerel until done and then adding lemon juice and seasonings for flavor. You can make a salad dressing out of olive oil, vinegar, and spices if you like. Enjoy!

Preparation Suggestions: Strawberry Surprise Blend powder, tofu, strawberries and olive oil together. Throw into the fridge overnight for a nice, cool meal! Preparation Suggestions: Beefy-Vegetable Stir-Fry Slice the beef, chop the vegetables, and then stir-fry everything together. You can season this one with some soy sauce, a dash of vinegar, some pepper (and maybe a little salt, but soy sauce is already quite salty, so be careful!) Enjoy this hearty meal.

Preparation Suggestions: Cottage Cheese, Grapes and Cashews 4.00 P Mix the cottage cheese and grapes together 4.00 C and top with cashews! 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 22 Fat: 22 Calories: 2086

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 34

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 10:00 am

9:00 am Breakfast Meal Portions: P:5 C:3 F:4 5 Eggs, whole 3/4 cup Onions 2 cups Tomatoes 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 6 oz Beef, lean cuts 2 slice Whole grain bread 1 tsp Mayonnaise 12 Almonds, whole

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 cup Blackberries 1/2 cup Blueberries 1 1/3 tsp Olive or monounsaturated oil

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Beef, lean cuts 2 cups Zucchini 1 cup Rice 30 Peanuts

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheddar cheese, light/low fat 8 cups Popcorn 1 1/3 tsp Butter

Item Portions

5.00 P 1.50 C 1.33 C 4.00 F Calories: 356 6.00 P 4.00 C 1.00 F 4.00 F Calories: 447 3.00 P 1.00 PC 2.00 C 1.00 C 4.00 F Calories: 364 6.00 P 1.00 C 3.00 C 5.00 F Calories: 447

Preparation Suggestions: Eggs with sautéed vegetables.

Preparation Suggestions: Roast Beef Sandwich Use leftover roast beef or purchase lean sliced beef from the deli counter. Add a slice of onion and a leaf of lettuce for flavor. Preparation Suggestions: Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Steak And Rice Season steak as desired and grill to your preference. Cook rice adding in chopped nuts.

Preparation Suggestions: Popcorn and a Slice 4.00 P Popcorn with butter and a slice of cheese. A 4.00 C classic snack choice. 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 35

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Rest

9:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 6:00 pm Dinner Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 9:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 Total Daily Portions: Protein: 0 Carbohydrates: 0 Fat: 0 Calories: 0

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 36

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:3 F:4 1 cup Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 cup Bran cereal, all varieties 4 tbsp Almonds, slivered

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 3 oz Tofu, soft 1 1/2 Oranges 4 tbsp Almonds, slivered

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 4 oz Tuna, canned in water 2 slice Sourdough bread 5 tsp Mayonnaise 2 oz Mozzarella cheese, light/low fat

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 4 cups Milk, low fat (1%) 24 Peanuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Pork chop 1 cup Sauerkraut 1 cup Fruit cocktail 1 2/3 tsp Olive or monounsaturated oil

Item Portions

1.00 PC 4.00 P 2.00 C 4.00 F Calories: 356 3.00 P 1.00 PC 3.00 C 4.00 F Calories: 364 4.00 P 4.00 C 5.00 F 2.00 P Calories: 447 4.00 PC 4.00 F Calories: 364

Preparation Suggestions: A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch!

Preparation Suggestions: Orange Surprise Blend powder, tofu and peeled and sectioned orange. Top with almonds and enjoy! Preparation Suggestions: Tuna Sandwich Mix tuna with mayonnaise or oil, add salt and pepper to taste. For some added crunch add a little onion or lettuce. Preparation Suggestions: Milk & Peanuts A tall glass of milk and a handful of peanuts. Enjoy!

Preparation Suggestions: Pork chops and sauerkraut with fruit for 6.00 P dessert. Enjoy! 1.00 C 3.00 C 5.00 F Calories: 447 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 37

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 1 cup Milk, low fat (1%) 4 oz Cheddar cheese, light/low fat 1 1/2 cups Cereal, cold 12 Almonds, whole

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:5 F:5 5 oz Shrimp 2 oz Crab 1 1/3 oz Lobster 2 cups Lettuce, romaine 2 Tomatoes 1 1/2 Peppers (bell or cubanelle) 1 Apple 1 2/3 tsp Olive or monounsaturated oil 1/2 oz Crouton

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 2 1/4 cups Papaya 1 1/3 tsp Olive or monounsaturated oil 1/2 cup Yogurt, plain, low fat

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Chicken breast, skinless 7 cups Spinach 1/2 cup Onions 1/4 cup Shallots 1 2/3 tsp Olive or monounsaturated oil 2/3 cup Sweet potato

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheddar cheese, light/low fat 2 oz Pretzels 12 Walnuts

Item Portions

1.00 PC 4.00 P 3.00 C 4.00 F Calories: 392 3.33 P 1.33 P 1.33 P .20 C 1.00 C .75 C 2.00 C 5.00 F 1.00 C Calories: 483 3.00 P 3.00 C 4.00 F 1.00 PC Calories: 364

6.00 P 2.00 C 1.00 C .17 C 5.00 F 2.00 C Calories: 483

Preparation Suggestions: Your favorite cereal with milk. Enjoy the cheese and nuts on the side, or on your way to work!

Preparation Suggestions: Seafood Salad Marinate seafood in oil, vinegar and seasonings. Cut up vegetables for the salad, mix together and enjoy!

Preparation Suggestions: Protein Smoothie Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Spinach Chicken Create a vegetable mixture by sauteing the vegetables and seasoning with salt, pepper, and thyme. Put the chicken in a small baking dish, put vegetables on top, and cover with foil. Bake on high for 45 minutes or until done. Preparation Suggestions: A quick and tasty snack.

4.00 P 4.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 22 Fat: 22 Calories: 2086

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 38

FatLossTrainer2000 Schedule:

6:00 am Breakfast 9:00 am Snack

12:00 pm Mid Meal 3:00 pm Snack 6:00 pm Dinner

Workout: Cardio/Weight at 7:00 am

6:00 am Breakfast Meal Portions: P:5 C:5 F:4 10 Egg whites 2 cups Spinach, cooked 3 cups Beans, green or yellow 1/2 cup Kidney beans 1/4 cup Onions 1 1/3 tsp Olive or monounsaturated oil

Item Portions

9:00 am Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 1/3 tsp Olive or monounsaturated oil 1 cup Mango

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:6 F:5 6 oz Pork, lean 3 cups Cabbage 1 cup Kidney beans 1 1/2 cups Beans, green or yellow 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 1/3 Cantaloupe 1 cup Grapes 1/3 cup Honeydew melon 4 tbsp Almonds, slivered

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:5 F:5 6 oz Chicken breast, skinless 1 1/2 cups Bok choy 1 1/2 cups Scallions (green onions) 1 cup Water chestnuts 1 1/2 cups Snow peas 1 2/3 tsp Olive or monounsaturated oil

Item Portions

5.00 P .57 C 2.00 C 2.00 C .50 C 4.00 F Calories: 428 3.00 P 1.00 PC 4.00 F 3.00 C Calories: 364 6.00 P 1.00 C 4.00 C 1.00 C 5.00 F Calories: 519 4.00 P 1.33 C 2.00 C .50 C 4.00 F Calories: 364

Preparation Suggestions: Scrambled eggs and vegetables. If you like things a bit spicier, try adding some crushed chili peppers along with some salt and pepper.

Preparation Suggestions: Protein Shake Put all ingredients in blender over ice and blend. Add water to create desired consistency. Enjoy! Preparation Suggestions: Herbed Pork and Bean Stew Like all stews, this one is simple: just cook the ingredients together in a small pot with a bit of water. Add seasonings to taste. Preparation Suggestions: Mixed Fruit Salad over Cottage Cheese Mix fruit and nuts in a bowl and pour over the cottage cheese. Enjoy!

Preparation Suggestions: Chinese Chicken and Vegetables 6.00 P .50 C .50 C 3.00 C 1.00 C 5.00 F Calories: 483 Total Daily Portions: Protein: 25 Carbohydrates: 24 Fat: 22 Calories: 2158

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 39

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Cottage cheese, light/low fat 1 cup Grapes 16 Cherries 16 Pistachio nuts

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Beef, lean cuts 20 pieces French fries 15 Cashews

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Yogurt, plain, low fat 14 grams Protein powder 1 cup Blueberries 12 Pecans

Item Portions

4.00 P 2.00 C 2.00 C 4.00 F Calories: 364 6.00 P 4.00 C 5.00 F Calories: 447

Preparation Suggestions: Cottage Cheese, Cherries, Grapes and Pistachio Mix all the ingredients together and enjoy cold. Preparation Suggestions: Steak and French Fries

Preparation Suggestions: Yogurt, Protein, Blueberries & Pecans 2.00 PC Mix protein powder, fruit and yogurt together. 2.00 P Top with nuts. 2.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 14 Carbohydrates: 12 Fat: 13 Calories: 1175

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 40

FatLossTrainer2000 Schedule:

8:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 7:00 pm

8:00 am Breakfast Meal Portions: P:5 C:4 F:4 6 Egg whites 1 link Soy sausage 1 Orange 1 Pear 24 Peanuts

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 9 oz Mackerel 1/4 head Lettuce, iceberg 1 cup Artichoke hearts 1 1/2 cups Broccoli 1/4 cup Chickpeas 1 cup Celery 1 cup Bean sprouts 1 2/3 tsp Olive or monounsaturated oil

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 21 grams Protein powder 1 cup Milk, low fat (1%) 1 1/3 tsp Olive or monounsaturated oil 1 1/2 cups Guava

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 6 oz Beef, lean cuts 3 1/2 cups Spinach 1 cup Mushrooms 1 cup Cabbage 2 Peppers (bell or cubanelle) 1 2/3 tsp Olive or monounsaturated oil 1/3 cup Sweet potato

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 1 cup Yogurt, plain, low fat 2 oz Cheese, low or non fat 1 cup Blueberries 24 Peanuts

Item Portions

3.00 P 2.00 P 2.00 C 2.00 C 4.00 F Calories: 392 6.00 P .13 C 1.00 C .50 C 1.00 C .50 C .67 C 5.00 F Calories: 447 3.00 P 1.00 PC 4.00 F 3.00 C Calories: 364

6.00 P 1.00 C .50 C .33 C 1.00 C 5.00 F 1.00 C Calories: 447

Preparation Suggestions: Eggs and sausage with fruit on the side. A great breakfast to get your day on its way!

Preparation Suggestions: Mackerel with a Salad Try pan-frying the mackerel until done and then adding lemon juice and seasonings for flavor. You can make a salad dressing out of olive oil, vinegar, and spices if you like. Enjoy!

Preparation Suggestions: Protein Shake Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy! Preparation Suggestions: Beefy-Vegetable Stir-Fry Slice the beef, chop the vegetables, and then stir-fry everything together. You can season this one with some soy sauce, a dash of vinegar, some pepper (and maybe a little salt, but soy sauce is already quite salty, so be careful!) Enjoy this hearty meal.

Preparation Suggestions: Grate the cheese and mix with the remaining 2.00 PC ingredients for a uniquely enjoyable snack. 2.00 P 2.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 20 Fat: 22 Calories: 2014

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Empowered Nutrition

Day: 41

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Cardio/Weight at 10:00 am

9:00 am Breakfast Meal Portions: P:5 C:3 F:4 5 Eggs, whole 3/4 cup Onions 2 cups Tomatoes 1 1/3 tsp Olive or monounsaturated oil

Item Portions

12:00 pm Mid Meal Meal Portions: P:6 C:4 F:5 4 oz Tuna, canned in water 1/2 cup Chickpeas 1/2 cup Pineapple 1 2/3 tsp Olive or monounsaturated oil 2 oz Cheddar cheese, light/low fat 1/2 whole Pita

Item Portions

3:00 pm Snack Meal Portions: P:4 C:4 F:4 1/8 cup Cottage cheese, light/low fat 22 grams Protein powder 1/3 cup Milk, low fat (1%) 1/2 Cantaloupe 1/2 cup Honeydew melon 1/3 cup Oatmeal 3 tbsp Almonds, slivered 1/3 tsp Olive or monounsaturated oil

Item Portions

6:00 pm Dinner Meal Portions: P:6 C:4 F:5 2 patty Soy burger 1 cup Alfalfa sprouts 2 cups Lettuce, romaine 1 Tomato 1 cup Mandarin orange, canned 5 tbsp Almonds, slivered 1 oz Mozzarella cheese, light/low fat 1 oz Cheddar cheese, light/low fat

Item Portions

9:00 pm Snack Meal Portions: P:4 C:4 F:4 4 oz Cheese, low or non fat 2 Oranges 24 Peanuts

Item Portions

5.00 P 1.50 C 1.33 C 4.00 F Calories: 356 4.00 P 2.00 C 1.00 C 5.00 F 2.00 P 1.00 C Calories: 447 .50 P 3.14 P .33 PC 2.00 C .75 C 1.00 C 3.00 F 1.00 F Calories: 364 4.00 P .10 C .20 C .50 C 3.00 C 5.00 F 1.00 P 1.00 P Calories: 447

Preparation Suggestions: Eggs with sautéed vegetables.

Preparation Suggestions: Tuna & Chickpea Salad Mix tuna with chickpeas, oil, a little salt, pepper, dash of vinegar or pure lemon juice, and a couple of tablespoons of chopped onion and celery.

Preparation Suggestions: Melon Shake with a Chaser Make a shake, in the regualar fashion, out of melons, milk and olive oil. Sprinkle oatmeal and almonds on top of cottage cheese and eat separately.

Preparation Suggestions: Soy burger with toppings; fruit and nuts for dessert.

Preparation Suggestions: Cheese, Orange and Peanuts. 4.00 P A quick snack to keep you going! 4.00 C 4.00 F Calories: 364 Total Daily Portions: Protein: 25 Carbohydrates: 19 Fat: 22 Calories: 1978

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs – www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition – empowerednutrition.com


Empowered Nutrition

Day: 42

FatLossTrainer2000 Schedule:

9:00 am Breakfast 12:00 pm Mid Meal

3:00 pm Snack 6:00 pm Dinner 9:00 pm Snack

Workout: Rest

9:00 am Breakfast Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 12:00 pm Mid Meal Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 3:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 6:00 pm Dinner Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 9:00 pm Snack Meal Portions: P:0 C:0 F:0

Item Portions

Preparation Suggestions:

Calories: 0 Total Daily Portions: Protein: 0 Carbohydrates: 0 Fat: 0 Calories: 0

** Remember to drink between 10 and 12 glasses of water per day. ** Have You Had Your Protein SmoothieTM Today? Get whey protein and mix it with fruits to make your favorite Protein SmoothieTM. Need Energy? It is ideal to add an Essential Multi Vitamin/Mineral at breakfast and afternoon meals for optimal health. Are you looking for maximum fat loss? Try an Advanced Fat Loss Formula to increase more fat burning up to 10.3% Get a thank you code in the back of your manual to use online for all your supplement needs â&#x20AC;&#x201C; www.empowerednutrition.com

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


FatLossTrainer2000

Empowered Nutrition

Grocery List Total items required to meet meal requirements from day 1 to day 7 Protein

Carbohydrates

Fats

Other

12 oz Cheddar cheese, light/low fat 113 grams Protein powder 11 oz Beef, lean cuts 4 1/8 cups Cottage cheese, light/low fat 6 oz Pork chop 5 Eggs, whole 9 oz Haddock 6 oz Mozzarella cheese, light/low fat 20 Egg whites 6 oz Pork, lean 12 oz Chicken breast, skinless 6 oz Venison 5 oz Shrimp 2 oz Crab 1 1/3 oz Lobster 4 oz Cheese, low or non fat 6 oz Ground beef (< 10% fat)

1 cup Bran cereal, all varieties 1 cup Mango 1 whole Pita 1/4 cup Hummus 1 1/2 Cantaloupes 1 cup Sauerkraut 1 cup Fruit cocktail 1/2 cup Peaches, canned 2 1/2 slice Whole grain bread 12 spears Asparagus 3 cups Beans, green or yellow 2 Peaches 1/3 cup Rice 1 1/2 cups Guava 1 tbsp Barley 1 cup Mushrooms 1 1/2 cups Carrots 1 1/6 cups Sweet potato 2 oz Pretzels 3 cups Oatmeal 2 cups Blueberries 1 cup Raspberries 2 cups Strawberries 3 cups Cabbage 1 1/4 cups Kidney beans 1 1/2 cups Bok choy 1 1/2 cups Scallions (green onions) 1 cup Water chestnuts 1 1/2 cups Snow peas 3 cups Grapes 16 Cherries 1 cup Potato 1/2 cup Leeks 2 cups Lettuce, romaine 2 Tomatoes 2 1/2 Peppers (bell or cubanelle) 1 Apple 1/2 oz Crouton 1/2 cup Honeydew melon 7 cups Spinach 1 cup Onions 1/4 cup Shallots 1 cup Tomatoes 2 1/4 cups Papaya 20 pieces French fries 8 cups Popcorn

11 tbsp Almonds, slivered 23 1/3 tsp Olive or monounsaturated oil 17 Almonds, whole 2 tsp Mayonnaise 43 Cashews 12 Walnuts 48 Peanuts 16 Pistachio nuts 1 1/3 tsp Butter

9 1/3 cups Milk, low fat (1%) 1 1/2 cups Yogurt, plain, low fat

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


FatLossTrainer2000

Empowered Nutrition

Grocery List Total items required to meet meal requirements from day 8 to day 14 Protein

Carbohydrates

Fats

Other

7 oz Cheese, low or non fat 133 grams Protein powder 8 oz Tuna, canned in water 4 oz Mozzarella cheese, light/low fat 1 cup Ricotta cheese, skim 24 oz Beef, lean cuts 7 oz Cheddar cheese, light/low fat 20 Egg whites 12 oz Chicken breast, skinless 1 3/4 cups Cottage cheese, light/low fat 2 patty Soy burger 1 link Soy sausage 6 oz Pork, lean

1 1/2 cups Pineapple 4 1/2 Oranges 2 slice Sourdough bread 12 Crackers 2 pieces Dates 1 cup Chickpeas 1 cup Celery 3 cups Cucumber 5 Peppers (bell or cubanelle) 1 head Lettuce, iceberg 1/2 cup Cherry tomatoes 1 1/2 cups Cereal, cold 1 1/2 cups Guava 10 1/2 cups Spinach 2 cups Mushrooms 3 cups Cabbage 1/3 cup Sweet potato 1 1/2 cups Blueberries 4 cups Grapes 6 cups Lettuce, romaine 5 Tomatoes 2 cups Raspberries 7/12 Cantaloupe 1/3 cup Honeydew melon 2 cups Artichoke hearts 12 spears Asparagus 1 Nectarine 3 Plums 1 cup Alfalfa sprouts 1 2/3 cups Mandarin orange, canned 2 1/2 Apricots 1 Pear 3 cups Cauliflower 1 Apple 1 cup Blackberries 1/2 cup Onions 1 cup Leeks 1/2 whole Pita 3 cups Strawberries 2 cups Zucchini 1 cup Rice

24 Almonds, whole 17 tbsp Almonds, slivered 5 tsp Mayonnaise 19 1/3 tsp Olive or monounsaturated oil 6 Walnuts 12 Pecans 4 Macadamia nuts 132 Peanuts

6 1/2 cups Yogurt, plain, low fat 6 oz Tofu, soft 7 cups Milk, low fat (1%) 1 1/2 cups Chili, canned

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


FatLossTrainer2000

Empowered Nutrition

Grocery List Total items required to meet meal requirements from day 15 to day 21 Protein

Carbohydrates

Fats

Other

154 grams Protein powder 16 oz Chicken breast, skinless 28 oz Cheese, low or non fat 12 oz Oysters 6 slices Turkey bacon 14 Egg whites 2 oz Tofu 1 oz Tuna, canned in water 6 oz Trout 2 patty Soy burger 1 cup Cottage cheese, light/low fat 9 oz Salmon steak 9 oz Chicken breast, deli style 7 1/2 oz Scallops

1 3/4 cups Grapes 1 cup Mango 3/4 cup Pasta 7 1/4 Peppers (bell or cubanelle) 1 2/3 cups Applesauce 1/2 cup Onions 3 1/2 cups Spinach 1 1/2 slice Whole grain bread 2 1/2 cups Blueberries 2 cups Strawberries 2 1/2 cups Peaches, canned 1 1/2 whole Pita 1 cup Salsa 4 cups Lettuce, romaine 4 cups Celery 4 cups Cucumber 3 1/2 Apples 3 Plums 2 Artichokes 2 cups Squash 1 1/2 cups Raspberries 1 2/3 cups Rice 4 Kiwis 1/4 cup Tomato, canned 1/4 cup Kidney beans 1 1/3 cups Oatmeal 1 cup Cereal, cold 1 cup Tomatoes 3 cups Broccoli 1/2 cup Elderberries 1 Corn tortillas 2 cups Mushrooms 2/3 cup Potato 1 Orange 4 cups Zucchini 2 1/4 cups Papaya 1 cup Beans, green or yellow 1/2 Lemon 12 Apricots

22 2/3 tsp Olive or monounsaturated oil 5 tsp Mayonnaise 32 Pistachio nuts 1 2/3 tsp Butter 48 Peanuts 27 Almonds, whole 12 Cashews 2 tbsp Almonds, slivered 12 Olives

4 cups Yogurt, plain, low fat 9 cups Milk, low fat (1%) 2 1/2 cups Won ton soup 2 1/2 cups Chicken noodle soup

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


FatLossTrainer2000

Empowered Nutrition

Grocery List Total items required to meet meal requirements from day 22 to day 28 Protein

Carbohydrates

Fats

Other

133 grams Protein powder 9 oz Chicken breast, deli style 19 oz Cheese, low or non fat 9 oz Cod 9 Eggs, whole 5 oz Mozzarella cheese, light/low fat 9 oz Salmon steak 9 oz Ground beef (< 10% fat) 10 Egg whites 17 oz Chicken breast, skinless 17 oz Beef, lean cuts 9 oz Mackerel 1 cup Cottage cheese, light/low fat

3 1/2 cups Blueberries 1/2 cup Cereal, cold 3 cups Applesauce 2 cups Celery 2 1/2 cups Cucumber 4 1/6 Peppers (bell or cubanelle) 1 cup Lettuce, romaine 5 1/3 cups Mushrooms 1/2 cup Radishes 1 11/12 Tomatoes 1/2 Apple 8 1/2 cups Beans, green or yellow 4 1/2 cups Broccoli 4 cups Cauliflower 3 1/2 cups Tomatoes 2 2/3 cups Chickpeas, chopped 1/2 cup Tomato, puree 1 Cantaloupe 3 cups Raspberries 1 1/2 cups Cabbage 2 cups Spinach, cooked 1 cup Kidney beans 1 1/6 cups Onions 2 cups Strawberries 1/2 cup Pineapple 1 1/2 cups Brussels sprouts 2 cups Cherry tomatoes 3 1/2 cups Grapes 12 spears Asparagus 2/3 cup Rice 12 Apricots 1/2 cup Salsa 1/2 Corn tortillas 1 cup Fruit cocktail 1/4 head Lettuce, iceberg 1 cup Artichoke hearts 1 cup Bean sprouts 1 1/2 cups Mulberries 1 cup Zucchini 2 Kiwis 2 slice Whole grain bread 1 1/2 Nectarines 1/2 Orange 1 cup Oatmeal

4 tbsp Almonds, slivered 27 1/3 tsp Olive or monounsaturated oil 42 Almonds, whole 8 Macadamia nuts 6 Olives 12 Cashews 48 Peanuts 1 tsp Mayonnaise

9 1/2 cups Milk, low fat (1%) 3/4 cup Yogurt, plain, low fat 3 oz Tofu, soft 1/4 cup Soybeans

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


FatLossTrainer2000

Empowered Nutrition

Grocery List Total items required to meet meal requirements from day 29 to day 35 Protein

Carbohydrates

Fats

Other

8 oz Cheddar cheese, light/low fat 126 grams Protein powder 4 oz Tuna, canned in water 7 oz Mozzarella cheese, light/low fat 2 3/4 cups Cottage cheese, light/low fat 30 oz Beef, lean cuts 9 Eggs, whole 9 oz Salmon steak 6 oz Chicken breast, skinless 10 Egg whites 12 oz Pork, lean 1 cup Ricotta cheese, skim 9 oz Mackerel

1 cup Bran cereal, all varieties 3 1/2 cups Grapes 2 slice Sourdough bread 1 3/4 Cantaloupes 2 5/12 cups Chickpeas 2 cups Celery 1 cup Cucumber 3 Peppers (bell or cubanelle) 1 1/4 heads Lettuce, iceberg 1/2 cup Cherry tomatoes 2 1/3 cups Mushrooms, sliced 2 2/3 Tomatoes, diced 1/2 cup Tomato, puree 1 1/2 cups Guava 19 1/2 cups Spinach 2 cups Onions 1/4 cup Shallots 1 cup Sweet potato 4 1/2 cups Beans, green or yellow 1 1/4 cups Kidney beans 1 1/2 cups Blueberries 1 cup Raspberries 4 cups Strawberries 6 cups Cabbage 12 Crackers 2 pieces Dates 2 cups Artichoke hearts 12 spears Asparagus 1 Nectarine 3 Plums 1 cup Leeks 2 1/2 Apricots 1 cup Fruit cocktail 1 1/2 cups Broccoli 1 cup Bean sprouts 2 cups Tomatoes 2 slice Whole grain bread 1 cup Blackberries 2 cups Zucchini 1 cup Rice 8 cups Popcorn

8 tbsp Almonds, slivered 26 2/3 tsp Olive or monounsaturated oil 6 tsp Mayonnaise 24 Cashews 54 Peanuts 4 Macadamia nuts 12 Almonds, whole 1 1/3 tsp Butter

5 cups Milk, low fat (1%) 3 1/2 cups Yogurt, plain, low fat 3 oz Tofu, soft

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


FatLossTrainer2000

Empowered Nutrition

Grocery List Total items required to meet meal requirements from day 36 to day 42 Protein

Carbohydrates

Fats

Other

15 oz Cheddar cheese, light/low fat 120 grams Protein powder 8 oz Tuna, canned in water 3 oz Mozzarella cheese, light/low fat 6 oz Pork chop 5 oz Shrimp 2 oz Crab 1 1/3 oz Lobster 12 oz Chicken breast, skinless 16 Egg whites 6 oz Pork, lean 2 1/8 cups Cottage cheese, light/low fat 12 oz Beef, lean cuts 1 link Soy sausage 9 oz Mackerel 6 oz Cheese, low or non fat 5 Eggs, whole 2 patty Soy burger

1 cup Bran cereal, all varieties 4 1/2 Oranges 2 slice Sourdough bread 1 cup Sauerkraut 1 cup Fruit cocktail 1 1/2 cups Cereal, cold 4 cups Lettuce, romaine 3 Tomatoes 3 1/2 Peppers (bell or cubanelle) 1 Apple 1/2 oz Crouton 2 1/4 cups Papaya 12 1/2 cups Spinach 1 1/2 cups Onions 1/4 cup Shallots 1 cup Sweet potato 2 oz Pretzels 4 1/2 cups Beans, green or yellow 1 1/2 cups Kidney beans 1 cup Mango 4 cups Cabbage 5/6 Cantaloupe 2 cups Grapes 5/6 cup Honeydew melon 1 1/2 cups Bok choy 1 1/2 cups Scallions (green onions) 1 cup Water chestnuts 1 1/2 cups Snow peas 16 Cherries 20 pieces French fries 2 cups Blueberries 1 Pear 1/4 head Lettuce, iceberg 1 cup Artichoke hearts 1 1/2 cups Broccoli 3/4 cup Chickpeas 1 cup Celery 1 cup Bean sprouts 1 1/2 cups Guava 1 cup Mushrooms 2 cups Tomatoes 1/2 cup Pineapple 1/2 whole Pita 1/3 cup Oatmeal 1 cup Alfalfa sprouts 1 cup Mandarin orange, canned

20 tbsp Almonds, slivered 5 tsp Mayonnaise 96 Peanuts 20 1/3 tsp Olive or monounsaturated oil 12 Almonds, whole 12 Walnuts 16 Pistachio nuts 15 Cashews 12 Pecans

8 1/3 cups Milk, low fat (1%) 3 oz Tofu, soft 2 1/2 cups Yogurt, plain, low fat

Nutrition Programs powered by Empowered Nutrition â&#x20AC;&#x201C; empowerednutrition.com


Celebrity Workout Nutrition Facts Part 2