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Anaerobic exercise burns calories at a hugely accelerated rate, and P90X keeps you anaerobic
for large chunks of time. In order to stay energized throughout this final phase, you are going
to need a tot of fuet, meaning carbs. With the proper amount of fuel you'lL be able to work

E PHASE 3: ENDURANCE MAXIMIZER

out much harder and, in turn, burn more catories and cause more extensive
muscularbreakdown,leading to greater fitness.so your diet wi[L now be

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primarity carbs for fue[, with enough protein and fat to keep your musc[es recovering
guickly and everytfiing running srnoothty. Congratulations, you are now eating tike an adrlete!

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 AtL LEVELS
PHASE
D u r i n g P h a s e3 u s e t h e f o l l o w i n g t i s t t o d e t e r m i n e w h i c h f o o d s t o
purchase from the Srocery store, and how much of these foods
constitutes one serving. Remember, the foods you choose to
incorporate in your diet are up to you -just
PORTION PLAN FOODS m a k es u r e t h e p o r t i o n sf i t w i t h i n t h e
parameters of your determined nutrition [eve[.

each serving =1 tbsP =1 20 cat. Olives, avocado, canola oil, olive oil, flaxseed oil

each serving =1 00 cat. 3 oz_Chicken or turkey breast Soy burger_l

6_Egg whites Soy slices_5
3oz_Fish and shellfish Tofu_3 oz
3 oz_Ham sl ices, fat-free Tuna_3oz
3 o,_Pork tenderloin Turkey bacon_2 sLices
1/3cup_Proteinpowder Veggie burger_1
3 6,-Red meat (top sirloin, skirt steak) Veggie dog_t
3 oz_Red meat, lean

each serving =200 cat. 1 medium_Bagel,whole wheat Pancakes (3.6 oz)_z

1 cup_Baked beans Pasta or noodles_l cup
1 cup_Beans (kidney, black, etc.) Pita, whole wheat_l Larye
1_Bran muffin (2.5 oz) Potato (2" x 4-3/4") _1
2sLices_Bread(whole wheat, rye, or pumpernickel) Quinoa-"| cup
1 cup_Cereal,whole grain Refried beans, low-fat_l cup
1 cup_Couscous Rice, brown or wild_l cup
'12-Crackers
Sweet potato_l medium
2 whoLe_En g Ii sh m uffi n s Tortillas, corn_3
l cup_Hummus Tort i IIa, w h o Ie w he at _'l Large
1 cup_Lentils Waffles, whole wheat_2
l cup_Oatmeal Wheat berries_l cup

e a c hs e r v i n g= 1 2 0 c a [ . 1-1/2oz _Cheese,low-fat Parmesan cheese_3oz

1 cup_Cottage cheese, Io/o Skim milk_goz
1-'l/2oz-Fetacheese Soy cheese_1-1/2oz
1-1/2 oz_Goat cheese,semisoft Soy milk_8oz
1-'l/2 oz_M ozza rel Ia, pa rt ski m Yogurt, nonfat plain-8 oz

POF|TIOru PLAru
 FRUITS

e a c hs e r v i n g= 10 0 c a L . I medium_Apple Mango_l/2 medium

1 cup_Apricots Nectarine_l medium
I medium_Banana Orange_1 targe
1/4medium_Ca ntaloupe Papaya_1/2medium
1 cup_Cherries Peach_1medium
I oz_Dried fruit Pear_l medium
6 oz_Fresh-sq u eezed j u i ce Raspbe rri es,b I u e be rri es,b Iack b er ri es_1 cup
1 medium_Grapefruit Straw be rr i es, sI i ced_2 cups
1 cup_Grapes Tangerine,1 medium
l cup-Kiwi Watermelon_1 cup

VEGETABLES

eachserving = 50 ca[. Asparagus Lettuce

1 cuP= cooked vegetables Beets Marinarasauce
vetetabLe juice Bok choy Mushrooms
or vegetabte soup Broccoli Peas
2 cups = leafy greens
Brusselssprouts Peppers
Cabbage Spinach
Carrots Sprouts
Cauliflower Squash(summeror winter)
Celery Stringbeans
Collardgreens Tomatoes
Cucumber V-8ojuice, low-salt
Eggplant Vegetablesoup,etc
Kale

CONDIMENTS
e a c hs e r v i n g= 2 t b s P = 5 0 c a t . BBQ and other low-fat sauces and marinades, fat-free dressings, mustard, honey, pure fruit jams

SNACKS
1oz_Dried fruit Bean dip_+tuspwith chips_t oz
single serving =1 00 caL.
3_Fig Newtons Cheese,low-fat _1 oz with crackers_6
doub[e serving =200 caL.
1_Frozen fruit bar Hummus _4tbsp with carrot sticks
I mediumpiece_Fruit Nuts_] oz
8oz_Fruit sorbet P90X Peak Performance Protein Bar_1
l2_Mini rice cakes P90X Peak Recovery Form u la _t 2-16 oz
4 oz_Nonfat frozen yog u rt Soy nuts_4oz
1 tbsp_Peanut butter with celery sticks String cheese_3oz
I oz_Pitachips Yogurt, nonfat fruit-flavored .8 oz
3 cups_Popcorn, lite
i tarye*Pretzel, sou rdough
2oz_Soy nuts
1-1/2oz_Stringcheese
I oz_Tortilla chips, low-fat
8 oz_Yogu tt, n o n fat pla i n

POF|TIOru PLAru
 ALL LEVELS
PHASE 3
DAIRY
Buttermitk, low-fat Mozzaret[a,part skim
Cheddarcheese,tow-fat Parmesancheese,fat-free
Cottage cheese, 1olo Ricotta cheese,Low-fat
-.
Cream cheese,fat-free Skim miLk
Eggs Yogurt,nonfat f ruit-f Lavored s
I

Feta cheese,Low-fat Yogurt,nonfat pLain

M EA T IIfT,UIflITIN
Chickenbreast halves, skin[ess,boneless Soy/veggieburgers
Pork chops,center cut Steak,ftank

SEAFOOD
HaLibut S h r i m p ,r a w , m e d i u m - s i z e
SaLmonfiLtets

VEGETABTES
AruguLa Satsafresca
BroccoLi ScaILions
C arrots ShaLtots
CeLery Soybeans
G a r [ i c ,m i n c e d Spinach,f rozen, chopped
Green beans spinach
Green chiLes.canned,chopped Sprouts
Lettuce (iceberg,romaine,butter, red Leaf,etc) Squash,yetlow
Mushrooms,Portobetlo Tomatoes,cherry
Mushrooms,white Tomatoes,Roma
Peas Tomatoes,stewed
Pepper,yettow Sweet potatoes
Potatoes Water chestnuts, canned
Onion,brown Yams
Onion,red Zucchini

FRUIT
AppLes,green Oranges
AppLesauce Orange juice, fresh
Bananas Papayas
B[ueberries Peaches
Canta[oupe Pears
Grapes Pearnectar
Honeydew P i n e a p p L ec h u n k s ,f r e s h
Lemon juice Raisins
L i m ej u i c e Raspberries
Nectarines Strawberries

NNAFIHET LIST
 BREADS
Baget,whote wheat
Bakedbeans,canned,nonfat
B L a c kb e a n s , c a n n e d
Bread,whote wheat
Bun, whote grain
Crackers,wheat
Ftour, atL-purpose
Flour, whote wheat
Granola,tow-fat
Itatian bread (focaccia)
Navy beans,canned
Oatmeat (uncookedoats)
Quinoa
Refried beana,canned,fat-free
Tabouti
Tortiltas, whole wheat
Pasta,whole grain
Pastry fLour, whole grain
Rice, brown
Rice, Spanish
Rice,white
Ro[[, whole grain
Waffles, whote grain

CONDIMENTS
Apricot preserves Mustard, stone-ground
Bakingpowder Otive oiI
Bakingsoda Otive oiI spray
Brown sugar Peanut butter, chunky
Canotaoil Sour cream, lite
Chicken broth, defatted, tow-sodium Soy sauce,low-sodium
Chiti sauce Steak sauce
Dijon mustard Sweet vermouth
Evaporated skim mitk Tabascosauce
Fructose Tomato paste
Fruit jam, pure Vegetable oiL
Honey Vinegar,red wine
Ketchup Vinegar,rice
MapLesyrup, tow-sugar Worcestershire sauce

SEASONINGS
Arrowroot Cumin
B[ackpepper, ground Garlic powder
Cayennepepper Oregano
Chives Sa[t
Cinnamon

SNACKS
Beandip, tow-fat
Dried fruit (apricots,pears,raisins)
Fig Newtons
Frozen fruit bars
Frozen yogurt, nonfat
Hummus,tow-fat
Mini rice cakes
Nuts (aLmonds,cashews, pecans,pistachios, soy)
Pita chips
Popcorn.Lite
Pretzets, sourdough
Sorbet
String cheese,part-skim
Tortitta chips,low-f at

NNAF|HET LI5T
 L E V E LI
| -Recipe included PHASE

1_BlueberryMuffinl 1_Recovery drink 1-Veggle burger 3_ Fig Newtons 6 oz_ Chicken

8 oz_No nfat pla i n yog u rt t/2-Whole grain bun I _ Sourdough 2tbsp-Apricot Sauce]
1 cuo Berries 2cups-Salad greens pretzel 1/2-Baked yam, medium
2 tbsp_ D ressing (yo u r c hoi ce) 1 cup_Green beans,steamed
1/4_Mango

2_Whole grain waffles 1_Recoverydrink t-Pasta SaladlI 12_Mini rice 6 oz_Halibut

1 tbsp_Peanut butter cakes 2 tbsp- Musta rd Cream SauceI
8oz_Skimmilk 1_ Frozen 1 cug_Brown rice
1_Banana, medium fruit bar 2 cups_ Spinach, steamed
1 cup_Raspberries

t_Whole grain roll _Recoverydrink 1 cup-Black& White 3 cups_Lite popcorn 6 oz- Fla nk steak, g ri Iled
1/2cup_ Low-fat B e a nC h i t i l 4oz_Nonfat 2tbsp_Steaksauce
ricotta cheese 2cups-Saladgreens frozen yogurt t_Baked potato, medium
4 stices_
Roma tomato 2 tbsp_ D ressi n g (yo u r ch o i ce) 1 cup-Onion,zucchini, and
drizzle_OIiveoil stewed tomato saute
1 cup_Cantaloope 1_Nectarine,medium

1/2 cup_ Low-fat granola 1_Recovery drink t-Stuffed Baked 1 oz_Dried fruit 6 oz_Mediterranean
8 oz_Nonfat plai n yog u rt Potatol 2oz_ Soy nuts Shrimp Kebabsl
1 cup_Strawberries,sliced 2cups_Saladgreens 1 cup_White rice
2tbsp_ D re ssi n g (yo u r ch o i ce) 1_Orange,medium

3_OatmealPancakesll I _ Recovery drink t-Grilled Ve99 Soz' Fruit sorbet 6 oz_Chicken

2tbsp_Low-sugar Focaccia I 12_Mini rice 2tbsp_Barbecue Saucell
maple syrup l cup_Melon cakes 1 cup_Nonfatbaked beans
1 cup_Applesauce 2cups_Saladgreens
2 tbsp_ Dressi n g (yo u r ch o i ce)

'l
8oz_Cottagecheese, o/o t _Recoverydrink 1_SpicyChinese t _ Sourdough 6oz-Salmon
1 cup_ Pi n eapple ch un ks, NoodlesJ pretzel 2 tbsp- Dijonnaise Sauce I
in water 4 o,_ Nonfat frozen l cup_Quinoa
2 stices_Whole wheat toast yogurt 1 cup_Broccoli, steamed
2tsp_Purefruit jam 1 cup_Grapes

1_Wholewheat bagel 1_Recoverydrink 1-Vegetarian TostadalI 1_Medium 6oz_Pork Chop with Apple &
2tbsp_Fat-free cream cheese fresh fruit Sweet PotatolI
8 oz_Nonfat p Iai n yog u rt 1 tbsp_Peanutbutter 1 cup_Peas
1.up_Berries w/ celery 2 cups_Salad greens
sticks 2 tbsp_ Dre ssi n g (yo u r ch o i ce)

NNEAL PLAru
-
I
r-
I L E V E LI I
I^

{ _Kectpe tnctuded PHASE

-

=Gcs.'rBE*KFft3% SNACK SNACK

l- onvV
= t_ BlueberryMuffin@ 1_Recoverydrink 1_Veggieburger 1o'' AImonds 9 oz_Chicken
[ 8 ot_ Nonfat plain yogurt 1_Whole grain bun 1-1/2o,_String cheese 3tbsp_Apricot SauceI
- 1 cup Berries 3 cups_Salad greens t_Baked yam, medium
F 3 tbsp_Dressing (your choice)
l cup_Melon
1 cup_Green beans,steamed
3cups_Saladgreens
- 3 tbsp_Dressing (your choice)
t 1/4*Mango
-E; i.. _.....r..:*rir..-ig+:*&

t DAYV-
- 3-Whole grain waffles 1_Recoverydrink 1_PastaSaladl 1oz*Low-fat 9 oz_Halibut
? 2tbsp_Peanutbutter 1 cup-Melon tortilla 3 tbsp_ M u stard Cream Sau ceJ
aoz Skim milk chips w/ 1 cup_Brown rice
q 1 _ B a n a n am, e d i u m 4tbsp_Bean dip 3 cups_Splnach,steamed
/-'
I 1_Medium fruit 1_Peach,medium

it': f,

t_Whole grain roll t_Recoverydrink 2cups_Black& White 3 cups_Lite popcorn 9 oz_Flank steak, grilled
{ 1/2 cup_ Low-fat BeanChiliJ 8 oz_Nonfat 3 tbsp_Steak sauce
- ricotta cheese 3 cups_Salad greens fruit-flavored t_Baked potato, medium
!l 4 sl,ices_
Rorna tomato 3 tbsp_Dresslng (your choice) yogurt 2 cups_ Onion, zucch i n i, and
I drizzLe_OIive oil 1 cup_Grapes stewed tomato sauta
1 cup Cantaloupe 1_Nectarine,medium
!
I
- :q-:
= DAY\!_
- t/2cup_Low-fat granola I _Recoverydrink 2_ Stuffed 1 oz_Pita chips w/ 9 oz_Mediterranean
8 oz_Nonfat pl ai n yog u rt BakedPotatoesJ 4tbsp_Hummus w/ Shrimp KebabsJ
I
? l cup_Strawberries, sliced 3 cups_Salad greens carrot sticks l cup_Whiterice
3tbsp_Dresslng (your choice) 3 cups_Salad greens
I
1_Ojange,medium 3 tbsp_Dressing(your choice)
- l cup_Melon

- -=+;ffi
: DAYV
F 3-Oatmeal PancakesW. t,Recovery drink t, Grilled Veggie 8 o'_ Fruit sorbet 9 oz_Chicken
f 3 tbsp_Low-sugat FocaccialI l-1/2oz String cheese 3 tbsp_Earbecue Saucell
{ mapte syrup t cup_Taboulisalad 6 Crackers 1 cup_Nonfatbaked beans
t' I cup Applesauce I _ Peach,medium 3 cups_ Salad greens
i 8 oz_9kim milk 3 tbsp_Dressing(your choice)
- l cup_Fruitsalad
f
I

!i;l!tF.1-f,#ffi

rt 8oz_Cottage cheese, 1oto 1_Recoverydrink 1_Spicy Chinese 1 o z _A l m o n d s 9 oz_Salmon

r t cup Pineapple chunks,
in water
Noodlesl
3 cups_Salad greens
I oz Dried fruit
8oz- Nonfat plain
3 tbsp_ Dij o n n ai se Sa u ce J
l cup.Quinoa
I 2 stices_Whole wheat toast 3 tbsp_Dressing (your choice)
t
yogurt 1 cup_Broccoli, steamed
3tsp_ Pure fruit jam 1 cup_Fruitsalad 1 cup_Grapes
I

+-- ]-?Ff,i-.ffi

r
l|
1_Wholewheat bagel
2rbsp_Fat-freecream cheese
I _Recoverydrink 1_VegetarianTostadaJ
I cup_Fruitsalad
1 oz_Cashwes
1 o,_ Dried fruit
9 oz_Pork Chop with Apple &

t
Sweet PotatoJ
8oz, Nonfat plain yogurt 1 cup_Peas
1 cup_Berries 3 cups_Salad greens
I
? 3 tbsp_ Dressing (you r ch oice)
L
I

t
I

NNEALPLAru
 L E V E LI I I
J -Recipe included PHASE

SNACK
ffi',SNACK 1-Veggle burger
t Btueberry Muffin
- f _Recoverydrink l oz_ Almonds 12oz_Chicken
8 oz_Nonfat plai n yog u rt l_Whole grain bun 1 oz_ Dried fruit 4tbsp_Apricot SauceJ
1 cup_Berries 4 cups_Saladgreens 8oz- Nonfat l_Baked yam, medium
1/2 cup_Low-fat g ranola 4 tbsp_ D ressi n g (yo u r ch o i ce) frozen yogurt 1 cup_Green beans,steamed
1 cue Melon 4cups_Saladgreens
4 rbsp_ Dressing (you r choice)
1/4_Mango

4_Whole grain waffles 1_Recoverydrink 1 - P a s t aS a l a d J 1 oz_Low-fat 12oz_Halibut

ztbsp_Peanutbutter 1 cup_Melon tortilla 4 tbsp_ M u sta rd Cream Sau cel'
8oz_Skimmilk chips w/ 1 cup_Brown rice
1_Banana,medium 4tbsp_Bean dip 3 cups_Splnach, steamed
1_ Frozen l_Peach,medium
fruit bar

t_Whole grain rcll 1_Recoverydtink 2 cups_Black & White 3 cups_Llte popcorn 12 oz_FIanksteak,grilled
1/2 cup_Low-fat BeanChilil 8 oz- Nonfat 4 tbsp_steak sauce
ricotta cheese 4cups-Saladgreens fruit-flavored 1_Bakedpotato, medium
4 stices Roma tomato 4 tbsp_ Dressing (you r choice) yogurt 2 cups_Onion, zucch i n i, and
drizzle_Olive oil 1 cup_Grapes 2 o z _ S o yn u t s stewecl tomato saute
1 cup_Cantaloupe 6_ Crackers 1_ Nectarine,medium

1 cup_Low-fat granola Recovery drink 2-Stuffed Baked 1 oz_ Pita chips 12oz_Mediterranean
8 oz_Nonfat plain yogurt Potatoesa 4tbsp_Hummus w/ Shrimp Kebabs2
1 cup_Strawberries,sliced 4cups_Salad greens carrots 1 cup_Whiterice
4tbsp_ Dressi ng (you r ch o ice) 1 oz_Dried fruit 4 cups_Salad greens
1_Orange,medium 4 rbsp_ Dressi ng (you r c hoi ce)
1 cup_Melon

4-Oatmeal PancakesJ 1_Recoverydrink 1_Grilled Veggie 8oz_Fruit sorbet 12oz_Chicken

4tbsp_Low-sugar Focaccial 1/2oz_String 4tbsp_BarbecueSauceJ
maple syrup 1 cup_Taboulisalad cheesew/ 1 cup_Nonfatbaked beans
1 cup-Applesauce 1-Peach,medium 6_ Crackers 4 cups_Saladgreens
8oz Skim milk 3 cups_Li te popcorn 4 tbsp_ Dressing (you r ch oice)
1 cup-Fruit salad

8oz_Cottagecheese, 1o/o 1_ Recovery drink t_Spicy Chinese t _ Sourdough 12 oz_ Salmon

1 cup_Pineapple ch un ks, Noodlesl pretzel 4 tbsp_ Dijonnaise Sa uce I
in water 4cups_Saladgreens 8 oz_Frozen yogurt 1 cuP- Quin96
4 stices_Whole wheat toast 4 tbsp_Dressing (your choice) 1 Ftuit, medium 1 cup_ Broccoli, steamed
3 tsp_Pure fruit jam 1 cup_Fruit salad 1 cup' Grapes

1_Wholewheat bagel 1_Recoverydrink 1-VegetarianTostadal 1 oz_Cashews t2oz_Pork Chop with Apple &
2tbsp_Fat-freecream cheese t cup_Fruit salad I oz_Dried fruit Sweet Potato ]
8 oz_Nonfat pl ai n yog u rt 1- Sourdough 1 cup_Peas
l cup_Berries pretzel 4cups_Saladgreens
1/2 cup_ Low-fat g ranola 4 tbsp_ Drc ssi n g (yo u r ch o i ce)

l--S' nnEAL PLAru

I
IL
=
per serving:
= A P R T C OSTA U C E
-Vz
cup apricot preserves
56 Calories (kcal)
I 1/8 cup Dijon mustard
trace Total Fat
1/4 cup low-sodium soy sauce
t (3o/ocalories from fat)
I g Protein
I
I4 g Carbohydrate
0 mg Cholesterol
-l ServesB(yieldsl cup)
353 mg Sodium

- In a smaL[bow[, combineaLLingredientsand bLendwett.

-t

-
iq L E V E LI LEVEL II LEVEL III
{ 3 tablespoons = 1-I/2 condiments 4 tablespoons = 2 condiments
2 tablespoons= 1 condiment
-
=

=
r
L
ta
lt
I
per servtng:
- D I J O N N A I S ES A U C E
-l

\t ornces nonfatyogurt
34 Calories (kcal)
= 4 ounces low-fat mayonnaise
2 g Total Fat
1 tablespoon Dijon mustard
- (57o/ocalories from fat)
1 teaspoon fresh dill, chopped
1 g Protein
= 2 teaspoons Worcestershiresauce
3 g Carbohydrate
black pepper to taste
trace Cholesterol
- dash Tabasco sauce
47 mg Sodium

-
S e r v e s B ( y i e l d scl u p )
-a

In a smalLbowl, combineaLLingredientsand btend wetl

-

.-

-
l- L E V E LI LEVEL II LEVEL III
-
2 tablespoons= 1 condiment 3 tablespoons = 1-1/2 condiments 4 tablespoons = 2 condiments

ri
 J
MUSTARD
\shal/ots,
C R E A MS A U C E
chopped
per serving:
J
1 1/4 cups fat-free chicken broth, low sodium 43 Calories (kcal) =
1-l /4 cups sweet vermouth
1/2 teaspoon arrowroot
trace Total Fat
(60/ocalories from fat)
f
l/2 cup evaporated skim milk 2 g Protein
4 g Carbohydrate
f
1/4 cup Dijon mustard
1/2 teaspoon salt trace Cholesterol J
4
dash white pepper
I tablespoon chopped chives, for garnish
164 mg Sodium
J
*)
ServesB(yieldslcup)
-1

1. Coat the bottom of a saucepanwith cookingsprayand place over mediumheat.

J
2. Add the shaLLots
and saut6 until tender, using1/4 cup of the broth to deglazethe pan as necessary.
J
3. Stir in the remainingbroth and the vermouth. Simmeruntil reduceto 3/4 cup.

4. Disso[vethe arrowroot in a small amountof cold water and add to the pan.Stir untiot slightLythickened.
J
-4

)
5. Transferthe sauceto a blender, Add the evapotated miLk,mustard, saLt,and pepper and processuntiLsmooth, Garnishwith chives

-
L E V E LI
2 tablesooons: 1 condiment
LEVEL II
3 tablespoons = 1-1/2 condiments
LEVEL III
4 tablespoon s : 2 cond i ments
J
J
J
=

B A R B E C US
EA U C E
cup ketchup
per servtng: J
\,
1/4 cup chili sauce
2 tablespoo n s Worcestersh i re sauce
l6 Calories (kcal)
trace Total Fat
-J
=

2 tablespoons red wine vinegar (7 o/ocalories from fat) €

2 teaspoons stone-ground mustard
I teaspoon dark brown sugar
trace Protein
4 g Carbohydrate
J
dash cayenne pepper 0 mg Cholesterol
=
2-1/2 teaspoons garlic, crushed | 28 mg Sodium
J"^t
I
Yields 1 cup

BlendaLLingredientstogether in a smatl bow[. Refrigerateuntil ready to use. J

-

J
L

L E V E LI LEVEL II LEVEL III

2 tablespoons = 1 condiment 3 tablespoons : 1-1/2 condiments 4 tablespoons = 2 condiments
I
I
e
-- B L U E B E R RM
YU F F I N S per servtng:

\l:J/4 cups whole wheat pastry flour

2-1/2 teaspoonsbaking powder 767 Calories(kcal)
=
1 cup powdered fructose 1 g Total Fat
= 3/4 cup low-fat buttermilk (2% calories from fat)

3 egg whites 4 g Protein

<
I cup thawed frozen blueberries, reserving juice 40 g Carbohydrate
1 mg Cholesterol
=
1 3 5m g S o d i u m

= Serves 12 (yields 72 muffins)

i 1. Rruhurtoven to 375 degrees.Line 12 muffin cups with papers.

- 2. tn a smaLL
bowL,combinethe ftour, bakingpowder, and fructose.

; 3. In a mixingbowL,whisktogether the buttermilk, egg whites, and 2 tablespoonsof reservedberry juice.

- 4. Addthe flour mixture to the wet ingredients,stirrint just to combine.Stir in the berries.
=
-- 5. Spoonthe batter into the preparedmuffin cups,moundingsLightty.BakeuntiLl-ightlybrowned,about 20 minutes.
=

=
, - L E V E LI L E V E Li l L E V E Li l t
= lmuffin lmuffin lmuffin
r lcarbohydrate lcarbohydrate lcarbohydrate
=
-
r
L
-
F
- O A T M E A LP A N C A K E S. L E V E L I per serving:
I
\]11 cup qutcK-cooktngoats
1/2 cup low-fat buttermilk 228 Calories (kcal)
=
1/2 cup skim milk 5 g Total Fat
-a
2 egg whites (19o/ocalories from fat)

1 tablespoon canola oil 9 g Protein

-
J
2 tablespoons brown sugar, packed 37 g Carbohydrate
1/2 teaspoon salt, or to taste 2 mg Cholesterol
-
I teaspoon baking powder 468 mg Sodium
- | /2 cup whole wheat flour
1/2 cup all-purpose flour
-
1 teaspoon cinnamon

- l/2 teaspoon baking soda

Serves4 (yields twelve 3-inch pancakes)
tf
1. ln a mediumbowl, combinethe oats, buttermiLk,and mi[k. Set asidefor 15 to 20 minutesto Let the oatmeaLsoften.

-t 2. Beatin the egg whites and oiLand mix weLL.Add the sugar,saLt,and cinnamon,then the bakingpowder, bakingsoda,and ftour.
Stirjust unti[ moistened.
=
- 3. Heata LightLyoiled or nonstickgriddle over medium-highheat (375 degreesfor eLectricfrying pan).For eachpancake,pour about 1/8 cup
batter onto the griddLe.Turnwhen the tops are covered with bubbles and the edges Lookcooked, Turnonly once.
-
L E V E LI
t
3 pancakes
l- 1 carbohvdrate
!
 J
- L E V E LI I
O A T M E A LP A N C A K E S per serving:
=J
\2, cup quick-cooking oats
1/2 cup low-fat buttermilk 228 Calories (kcal) f
1/2 cup skim tnilk
2 egg whites
5 g Total Fat
(19o/ocalories from fat) f
1 tablespoon canola oil
2 tablespoons brown sugar, packed
9 g Protein
37 g Carbohydrate f
1/2 teaspoon salt,or to taste ) mn fhnlactarnl

J
1 teaspoon baking powder
1/2 cup whole wheat flour
1/2 cup all purpose flour
468 mg Sodium
J
1 teaspoon cinnamon
=

Serves4 (yields twelve 3-inch pancakes)

1/2 teaspoon baking soda
J
In a medium bowl, combine the oats, buttermiLk, and milk. Set aside for 15 to 20 minutes to tet the oatmeaI soften. J
Beat in the egg whites and oiL and mix weL[- Add the sugar, saLt, and cinnamon, then the baking powder, baking soda, and flour. J
Stir just untiL moistened.

H e a t a l i g h t L y o i t e d o r n o n s t i c k g r i d d l e o v e r m e d i u m - h i g h h e a t ( 3 7 5 d e g r e e s f o r e l e c t r i c f r y i n g p a n ) . F o r e a c h p a n c a k e , p o u r a b o u t 1 , / Bc u p
J-J
batter onto the griddle. Turn when the tops are covered with bubbtes and the edges Look cooked, Turn only once.

LEVEL II
=
'4
j pancakes
1 carbohydrate
J
=

\ff,
O A T M E A LP A N C A K E S- L E V E L I I I
cup quick-cooking oars
per servtng:
:J
l/2 cup low fat buttermilk 304 Calories (kcal)

:r
=
1/2 cup skim milk 6 g Total Fat
2 egg whites (19o/ocalories from fat) 4

I tablespoon canola oil

2 tablespoons brown sugar, packed
12 g Protein
50 g Carbohydrate
J
1/2 teaspoon salt, or to taste 2 mg Cholesterol
-
1 teaspoon baking powder
1/2 cup whole wheat flour
624 mg Sodium
J
Serves i (yields twelve 3-inch pancakes)
1/2 cup all-purpose flour
I teaspoon cinnamon
1/2 teaspoon baking soda

1. In a medium bowL, combine the oats, buttermiLk, and mi[k. Set aside for 15 to 20 minutes to Let the oatmeaL soften.
JJ
2. Beat in the egg whites and oiL and mix wetl. Add the sugar, saLt, and cinnamon, then the baking powder, baking soda, and flour. J
Stir just untiL moistened.

3 . H e a t a L i g h t L yo i L e d o r n o n s t i c k g r i d d L e o v e r m e d i u m - h i g h h e a t ( 3 7 5 d e g r e e s f o r e t e c t r i c f r y i n g p a n ) . F o r e a c h p a n c a k e , p o u r a b o u t 1 / B c u p
:J
batter onto the griddle. Turn when the tops are covered with bubbLes and the edges Look cooked, Turn only once.

LEVEL III
4 pancakes
1 carbohydrate
L
2
- - . B L A C K& W H I T EB E A NC H I L I per serving:
i-

\L reaspoon canola oil

202 Calories (kcal)
{ I rt tn aninn AiraA

2 cups fat-free chicken broth, low sodium 2 g Total Fat

{ (8o/ocalories from fat)
6 ounces canned tomato paste
4 ounces green chilies, chopped 15 g Protein
- 35 g Carbohydrate
1 teaspoon cumin
l6 ounces canned black beans,drained and rinsed 0 mg Cholesterol
i-q
76 ounces cannad navy beans, drained and rinsed 964 mg Sodium

{
Yields 6 cups

1.In a [arge soup pot, heat the oil over medium-high heat. Add the onions and cook for 5 minutes.
-
2. Add the broth, tomato paste, chilies, cumin, and beans. Bring to a boiL.
r<

3 . R e d u c eh e a t t o L o w a n d s i m m e r f o r 1 0 t o 1 5 m i n u t e s , s t i r r i n S o c c a s i o n a L L y .
-

-
L E V E LI LEVEL II LEVEL III
.= 1cup 2 cups 2 cups
1carbohydrate 2 carbohydrate 2 carbohydrate
:3
i-

L.,
t

,r-r- G R T L L EVDE G G T E
FOCACCTA per serving:

\L /arge Portobello mushroom, sliced thin

1 large zucchini, sliced thin 284 Calories (kcal)
.{
1 large yellow squash, sliced thin 9 g Total Fat
(29o/ocalories from fat)
r.. 1-1/2 ounces part-skim mozzarella cheese
2 slicesltalian focaccia bread 19 g Protein
- 33 g Carbohydrate
-
23 mg Cholesterol
...41
467 mg Sodium

r{

Serves1
r-

l. Gri[Lor broiLvegetabLes
for 3 to 5 minutesusingolive oil spray.
-
2. PtacemozzarelLa
cheeseon one slice of bread,and toast untit cheeseis melted.
-
3. Placevegetableson sameside as cheeseand top with secondslice of bread.
r<

r-l

rr-l

L E V E LI LEVEL II L E V E LI I I
t-
1 carbohydrate, 1 carbohydrate, 1 carbohydrate,
2 vegetable 2 vegetable 2 vegetable
rr-
i

pet servtng:
B A K E DP O T A T O
STUFFED l>
\ medium bakinq potato
\_/ 291 Calories(kcal)
10 ounces frozen choPPed sPinach I
4 g Total Fat
1/2 cuP broccoli
(12o/ocalories from fat)
1 tablespoon scallions,finely chopped -
23 g Protein
1-1/2 ounces Iow-fat cheddar cheese
46 g Carbohydrate
dash salt
9 mg Cholesterol
dash pepPer
5 U 5m g 5 O O t U m
dash garlic Powder

Serves 1 (Levelstl & lll,please double ingredients)

l. Bakethe potato at 425 degreesfor 45 to 60 minutes,or microwavefor about B minutesand then

let standfor 3 to 5 minutes.

2. When the potato is done,scooPits insidesinto a smaLLbowt, reservingskin'

3. Add the spinach,broccoli,scatlions,cheese,and seasonings.Mash.

the potato skinwith the mixture and bake in the oven 10 minutes[ongerto blend,the flavors.
4. FiLL

L E V E LI LEVEL II LEVEL III

1potato 2 potatoes 2 potatoes
1 catbohydrate,I vegetable,1 dairy 2 catbohydrate, 2 vegetable, 2 dairY 2 catbohydrate, 2 vegetable, 2 dairY

per servtng:
P A S T AS A L A D - L E V E L I
ouncespasta
\2 453 Calories (kcal)
1 cup broccoli florets, steamed
l5gTotalFat
2 whole scallions,sliced
(29o/ocalories from fat)
1 tablesPoon olive oil
20 g Protein
1 cuP cherrY tomatoes, halved
63 g Carbohydrate
1/2 teaspoon fresh basil
23 mg Cholesterol
1/4 teaspoon garlic Powder
242 mg Sodium
1 ounce fat-free Parmesan cheese,grated

Serves 1

i. Cook the pasta according to the directions on the package- Drain'

2. WhiLe pasta cooks, steam the broccoti and chop the scatlions.

weL[
3 . C o m b i n e t h e c o o k e d p a s t a , b r o c c o l i , s c a L l i o n s ,o l i v e o i [ , t o m a t o e s , b a s i L ,a n d g a r L i c p o w d e r . M i x

4 . S p r i n k L ew i t h c h e e s e a n d t o s s a g a i n . C h i t l b e f o r e s e r v i n g .

L E V E LI
1 carbohydrate,
2 vegetable, 1 fat
II
ir
per servtng:
\I P A S T AS A L A D- L E V E LI I
ouncespasta
\-t 628 Calories (kcal)
! t cup broccoli florets, steamed
22 g Total Fat
2 whole scallions,sliced
(31o/ocalories from fat)
I
1-1/2 tablespoons olive oil
24 g Protein
1 cup cherry tomatoes, halved
I 86 g Carbohydrate
1/2 teasPoon fresh basil
23 mg Cholesterol
l/4 teasPoon garlic Powder
I 248 mg Sodium
1 ounce fat-free Parmesan cheese, grated
I

-
Serves1

|l
1. Cookthe pastaaccordinSto the directionson the Package'Drain

2. WhiLeoastacooks,steam the broccoLiand chop the sca[Lions'

I

j olive oiL,tomatoes, basiL,and garticpowder. Mix weLL.

3. ComUinethe cookedpasta,broccoLi,scaLlions,

with cheeseand toss again.ChiLLbefore serving.

r 4. SprinkLe
,
I

!
LEVEL II
: 1-1/2 carbohYdrate,
t, 2 vegetable, 1 fat
=
-
I
L.
a
f
per servtng:
S A L A D- L E V E Ll l l
.a P A S T A
\ pasta
\_4 ounces 802 Calories (kcal)
a 1-1/2 cups broccoli florets, steamed
30 g Total Fat
3 whole scallions,sliced
(32o/ocalories from fat)
a
2 tablesPoons olive oil
29 g Protein
I cuP cherrY tomatoes, halved
7 109 g CarbohYdrate
1 teasPoon fresh basil
23 mg Cholesterol
1/2 teasPoon garlic Powder
259 mg Sodium
1 ounce fat-free Parmesan cheese,grated
{

Serves 1

-
1. Cook the pasta according to the directions on the package. Drain'

2 . W h i L ep a s t a c o o k s , s t e a m t h e b r o c c o l i a n d c h o p t h e s c a L t i o n s '

powder. Mix wel'

3 . C o m b i n e t h e c o o k e d p a s t a , b r o c c o l i , s c a L L i o n so, l i v e o i L , t o m a t o e s , b a s i L ,a n d g a r L i c

4 . S p r i n k l e w i t h c h e e s e a n d t o s s a g a i n . C h i L Lb e f o r e s e r v i n g .

LEVEL III
I
2 carbohydrate,
t
I
2 vegetable, 1 fat
 per serving:
N O O D L E S- L E V E LI
S P I C YC H I N E S E
,rltunces Pasta 429 Calories (kcal)
2 tablespoonschunky peanut butter
1 7g T o t a l F a t
1-l/2 tablespoons low-sodium soy sauce
(35o/ocalories from fat) I.
l-1/2 tables7oons rice vinegar
16 g Protein
I teas?oon honeY
56 g CarbohYdrate
dash cayenne PePPer
0 mg Cholesterol
1 tablespoon scallions,finely chopped
1056 mg Sodium

5erves I

1. Cook the pasta according to the directions on the package' Drain'

butter, soy sauce, vineSar, honey'

2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e P a n t h e P e a n u t
and cayenne.

dry, add a Little fat-free chicken broth

3. Mix together the pasta and the peanut butter sauce. lf the pasta is too
to thin the sauce. Garnish with s c a t t i o n s .

L E V E LI
1 carbohydrate,
1 condiment, 1 fat

per servtng:
S P I C YC H I N E S EN O O D L E S- L E V E L I I
\ounces pasta
660 Calories (kcal)
j tablespoonschunky peanut butter
26 g Total Fat
2 tablespoons low-sodium soy sauce
(33o/ocalories from fat)
2 tablesPoons rice vinegar
25 g Protein
| -1/2 teasPoonshoneY
89 g CarbohYdrate
dash cayenne PePPer
0 mg Cholesterol
2 tablespoons scallions,finely chopped
1444 mg Sodium

Serves 1

1. Cook the pasta according to the directions on the package' Drain'

butter, soy sauce, vinegar' honey'

2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e P a n t h e P e a n u t
and cayenne.

dry, add a Little fat-free chicken broth

3. Mix together the pasta and the peanut butter sauce. lf the pasta is too
to thin the sauce. Garnish with scaLLions.

LEVEL II
1-1/2 carbohYdrate,
2 condiment, 1 fat
II
;
per servtng:
. . S P I C YC H I N E S EN O O D L E S. L E V E L i l l
I

Qounces pasta 789 Calories (kcal)

j chunkypeanutbutter
; tablespoons
26 g Total Fat
3 tablespoons low-sodium soy sauce
I
(28o/acalories from fat)
3 tablespoonsrice vinegar
29 g Protein
2 teasPoonshoneY
- ll5gCarbohydrate
dash cayenne pepper
0 mg Cholesterol
3 tablespoons scallions, finely chopped
I
2U4/ mg >OOtUm

Serves 1
I

1.Cook the pasta according to the directions on the package. Drain.

D

2 . W h i L e t h e p a s t a i s c o o k i n g , c o m b i n e i n a s m a L Ls a u c e p a n t h e P e a n u t b u t t e r , s o y s a u c e , v i n e g a r , h o n e y ,
I
a n oc a y e n n e .

3. Mix together the pasta and the peanut butter sauce. lf the pasta is too dry, add a Littte fat-free chicken broth
|l

to thin the sauce. Garnish with scaLlions.

-
-
j

{
LEVEL III
I 2 carbohydrate,
2 condiment, 1 fat
t
I

T
rL .
I
I
per serving:
O S T A D A- L E V E LI
. V E G E T A R I ATN
!
!/arge whole wheat tortilla
449 Calories (kcal)
I I cuo fat-freecanned refried beans
7 g Total Fat
1/4 cup tomato, diced
(l4o/ocalories from fat)
= 2 tablespoons red onion, diced
22 g Protein
1 cup iceberg Iettuce, shredded
- /5 g LarDonyorate
a 2 tablespoons low-fat spur cream
6 mg Cholesterol
I 2 tablesPoons salsa
1437 mg Sodium

Serves1
-
'1.
Preheatoven to 350 degrees.
I

2. SpraytortilLawith corn oil spray and brown tortitla for severaLminutes untiLcrisp.
;
3 . M e a n w h i l eh,e a t b e a n si n a s m a L sL a u c e P a n .
I

4. RemovetortilLaand Layerwith beans,tomato, onion,tettuce, sour cream,and saLsa

I

=
I
I
L E V E LI
t
I
2 carbohydrate,
1 vegetable,1 condiment
 V E G E T A R I ATNO S T A D A- L E V E LI I per servtng:

\rr9" whole wheat tortilla

1 cup fat-free canned refried beans 575 Calories (kcal)

1/2 cup Spanislt-style rice, cooked I g Total Fat

| /2 cup tomato, diced (l2o/ocalories from fat)

3 tablespoons red onion, diced 25 g Protein

2 cups iceberg lettuce, shredded 102 g Carbohydrate

2 tablespoons low-fat sour cream 6 mg Cholesterol

3 tablespoons salsa 1 5 1 0m g S o d i u m

Serves 1

1. Preheatoven to 350 degrees.

2. Spraytorti[Lawith corn oil spray and brown tortitla for several minutes untiLcrisp.

3 . M e a n w h i L eh,e a t b e a n si n a - s m a LsLa u c e p a n .

4. RemovetortiLLaand Layerwith beans,rice, tomato, onion,Lettuce,sour cream,and sa[sa.

L E V E LI I
2-1/2 carbohydrate,
2 vegetable, 1 condiment

V E G E T A R I ATNO S T A D A- L E V E LI I I per servtn9:

\ rfargewhole wheat tortilla

1 cup fat-free canned refried beans 701 Calories (kcal)
1 cup Spanish-style rice, cooked B g Total Fat
1/2 cup tomato, diced (l0o/ocalories from fat)

3 tablespoons red onion, diced 27 g Protein

2 cups iceberg lettuce, shredded 130 g Carbohydrate
2 tablespoons low-fat sour cream 6 mg Cholesterol

3 tablespoons salsa | 5l0 mg Sodium

Serves 1

1. Preheatoven to 350 degrees.

2. Spraytortilla with corn oiLspray and brown tortilLa for severaLminutes untiLcrisp

3 M e a n w h i L e ,h e a t b e a n s i n a s m a t t s a u c e p a n .

4 RemovetortiLLaand Layerwith beans,rice, tomato, onion,Lettuce,sour cream,and salsa

LEVEL III
j carbohydrate,
2 vegetable, 1 condiment
II
;
*t M E D I T E R R A N E ASNH R I M PK E B A B S- L E V E L per serving:

(1 ounce each)
\i_shrimps
a 1/Bred onion, cubed 349 Calories (kcal)

1/2 zucchini, cut in 1-inch-thickslices 1 7g T o t a l F a t

I (42o/ocalories from fat)
l/4 yellow pepper, seeded and cubed
4 white mushrooms 36 g Protein
I
14 g Carbohydrate
1/4 cup fresh lemon juice
I tablespoon olive oil 259 mg Cholesterol
lt

1 teaspoon oregano 257 mg Sodium

a 2 metal or wooden skewers

a
Serves 1 (yields 2 kebabs)

D
kebabsby aLternatingvegetableswith three shrimpsper skewer.
l. AssembLe

I
bowl, blend lemon juice, olive oiL,and oreganoto make a marinade.
2. In a smaLL

T 3. Brushmarinadeover kebabsand place on griLLfor 7 to 10 minutes.

I 4. Turnand brushwith remainingmarinadewhiLegriLLinguntiLvegetabLesare cooked and shrimpsare opaque

-

:
. L E V E LI
) 2protein,l vegetaSle, I fat
t
I
I
ta,
I
I.
I
-.
. M E D I T E R R A N E ASNH R I M PK E B A B S- L E V E Lll Per serving:
I
\ \-9 shrirnps(l ounce each)
1/8 red onion, cubed 435 Calories (kcal)
;
1/2zucchini, cut in 1-inch-thickslices lSgTotalFat
I
(37o/ocalories from fat)
I 1/4 yellow pepper, seeded and cubed
6 white mushrooms 53 9 Protein
I
I
| /4 cup fresh lemon juice 74 g Carbohydrate

7 tablespoon olive oil 3BB mg Cholesterol

Il

1 teaspoon oregano 382 mg Sodium

i 3 metal or wooden skewers

a -
- ierves I (yields3 kebabs)

I
kebabsby aLternatingvegetableswith three shrimpsper skewer.
AssembLe

l. ln a smalLbowL,blend temon juice, oLiveoiL,and oreganoto make a marinade.

r3 Brushmarinadeover kebabsand place on grill for 7 to 10 minutes.

14 Turnandbrushwith remainingmarinadewhiLegriLl"ing
untiLvegetables are cooked and shrimpsare opaque.

l LEVEL II
I
II 3 protein, I vegetable, 1 fat
I

ll
i
M E D I T E R R A N E ASNH R I M PK E B A B S- L E V E Lf lf per servlng:
\ -l_/
^ snri
, mps ( | ounce eacn)
\
1/8 red onion, cubed 636 Calories (kcal)

1/2 zucchini, cut in | -inch-thick slices 27 gTotal Fat

l/4 yellow pepper, seeded and cubed (1o/ocalories from fat)

B white mushrooms 73 g Protein

1/4 cup fresh lemon juice 28 g Carbohydrate

1 tablespoon olive oil 517 mg Cholesterol

1 taac^^^^ -^ 1,6- g a n o 5 1 3m g S o d i u m

4 metal or wooden skewers

Serves 1 (yields 4 kebabs)

l. Assemblekebabsby aLternatingvegetableswith three shrimpsper skewer.

bowl, blend lemon juice, oLiveoiL,and oreganoto make a marinade.

2. In a smaLL

3 . B r u s hm a r i n a d eo v e r k e b a b sa n d p L a c eo n g r i L Lf o r 7 t o 10 m i n u t e s .

untiLvegetabLesare cooked and shrimpsare opaque

4. Turn and brushwith remainingmarinadewhiLegriLLing

LEVEL III
4 protein, 2 vegetable, 1 fat

P O R KC H O PB A K E DW I T H A P P L E& S W E E TP O T A T O- L E V E LI I per servtng:

\ o r n . " r l e a n b o n e l e s sp o r k l o i n
1 medium sweet potato 415 Calories(kcal)

1 medium apple B g Total Fat

(17o/ocalories from fat)
33 g Protein
53 g Carbohydrate

Serves 1 77 mg Cholesterol
B0 mg Sodium

1. Preheatoven to 350 degrees.

2. Slicethe sweet potato thinly. Quarter,core,and slice the apple into eight pieces.

3. On a Largepiece of foiL,Layersweet potato slices,pork chop,and then appLeslices.lf desired,sprinkLe

with cinnamon,saLtand pepper.

4. Wrap weLLand bakefor 40 minutes.

L E V E LI
2 protein,
1 catbohydrate, I fruit
II
-,
* P O R KC H O PB A K E DW I T H A P P L E& S W E E TP O T A T O- L E V E LI I
I
per servtng:

\ 9 ounceslean bonelesspork loin

; 1 medium sweet potato 51 3 Calories (kcal)

1 medium apple' l2gTotalFat

(21o/ocalories from fat)
=
48 g Protein
= 5j g Carbohydrate
- Serves1 1 15 mg Cholesterol
-
1 1 i .m g S o d i u m
I 1 . P r e h e a to v e n t o 3 5 0 d e g r e e s .

- 2 . S L i c et h e s w e e t p o t a t o t h i n l y . O u a r t e r , c o r e , a n d s L i c e t h e a p p l e i n t o e i g h t p i e c e s .

] 3. On a large piece of foiL, tayer sweet potato slices, pork chop, and then apple slices. lf desired, sprinkle
w i t h c i n n a m o n ,s a t t a n d p e p p e r .
=
4. WrapweLLand bakefor 40 minutes.

=
I

LEVEL II
= 3 protein,
I
I catbohydrate, l fruit
-

r
II
L-
-
?

-- P O R KC H O PB A K E DW I T H A P P L E& S W E E TP O T A T O- L E V E LI I I per serving:

\ / 2 o u n c e sl e a n b o n e l e s sp o r k l o i n
1 medium sweet potato 6l1 Calories(kcal)
=
1 mpdittm snnle l6gTotalFat
rt (23o/ocalories from fat)
63 g Protein
-
53 g Carbohydrate
- |ervp< | | 53 mg Cholesterol
142 mg Sodium
'1.
- P r e h e a to v e n t o 3 5 0 d e g r e e s .

I 2 . S l i c et h e s w e e t p o t a t o t h i n L y . O u a r t e r , c o r e , a n d s l i c e t h e a p p l e i n t o e i g h t p i e c e s .

I 3. On a [arge piece of foil, Layer sweet potato stices, pork chop, and then apple slices. lf desired, sprinkle
w i t h c i n n a m o n ,s a L t a n d p e p p e r .
-
4 . W r a p w e L La n d b a k e f o r 4 0 m i n u t e s .
I

LEVEL III
r|
4 protein,
1 catbohydrate, 1 fruit
t