HDfit35 Nutrition Plan

HDfit35
Nutrition Program
You’ve never seen your body like this before...
HDfit35 1.
Finally! You did it!
You signed up for HDfit35.
For some of you committing to

HDfit35 means that for the first time in
a long time you are going to exercise,
eat well, and begin taking control of
your overall health and fitness. By
following your program you will feel more energetic, begin to lose
unhealthy pounds, and get an overwhelming sense of
accomplishment as you witness dramatic changes in your body,
your self esteem, and in your life.
For others, you who have been there-done-that and consider

yourself in good shape, HDfit35 will become your new training
challenge. Every program we design for you will push you to
new heights. You will see dramatic results - decreased body fat -
toned lean muscles - smooth abs - and enjoy your workouts like
never before.
Regardless of your fitness level your customized HDfit35 fitness

and nutrition program has been designed specifically for you to
move you towards the ultimate body you have always wanted.
Good news is...you don’t have to go it alone...your HDfitTrainer
will keep you focused and challenged, and be there to celebrate
success with you along the way.
There are two components to your HDfit35 program - fitness and

nutrition. Your fitness component is designed to be physically
challenging yet something you are capable of doing. From week
to week you will see incremental improvement in strength and
endurance, and at the end of 35 days...you and your new body
will be ready for the next phase of your workout. Your
HDfitTrainer will discuss how to work through your fitness
component during your one-on-one orientation session.
The nutrition component of your HDfit35 program is described in

this booklet. At HDfit35 we love our workouts...but we realize
that if you are not making good food choices then it will be hard
for you to get the best results from our workouts. We understand
that there are many factors that effect what you eat, why you eat,
and when you eat...so to make things easier for you we
developed this simple - yet effective nutrition program that will
2. www.getHDfit35.com
make fueling your body much easier.
Since everything about HDfit35 is customized, your nutrition

program has been calibrated to work hand-in-hand with your
customized HDfit35 workout. We consider all of the information
that was gathered during your fitness assessment with your
HDfitTrainer in developing the nutrition component of your
program. This nutrition program will make it possible for your
body to effectively perform and react to your workout and get the
results you desire from your efforts. If you “kind of” follow your
nutrition program “most of the time” you will see less dramatic
results. But if you do your workouts...and follow your nutrition
program...you will be amazed at the results you will get from your
efforts.
Look, we know this is hard., but always keep in mind that staying
in shape is easier than getting in shape. Work hard now and get
yourself to a healthy place. We will help you get there - and help
you stay there - for the rest of your life.
How to use this booklet:
1. Take a look at your Nutrition

Profile. Here we have
calculated your daily caloric
needs and tell you how much
water you should drink each
day to get the best results
from your body.
2. Next we provide some simple
rules to follow and a few tips You’ve never seen your body like this before...
to make it easier for you to
reach your daily caloric
requirement.
3. Finally you see our list of menu choices. 35 options for each
core meal - breakfast, lunch, and dinner - as well as
supplemental menu with a variety of quick and easy meals to
round out your day.
Follow your HDfit35 fitness and nutrition program and in no time

you’ll be saying...“I’ve never seen my body like this before!”
HDfit35 3.
Your Nutrition Profile
Remember, It’s not how you start...it’s how you finish! Your
HDfitTrainer has created the nutrition profile below based on
information gathered during your fitness evaluation. If you follow the
your nutrition program...do your 35 minute workouts...you will get off to
a great start...and be amazed of how you feel when you finish this
phase of HDfit35.
Your goals:
Lose weight and tone
Gain weight and tone
Stay the same weight but tone
Build muscle mass
Other goals:
Current weight (lbs):
Body fat (%):
Body fat (lbs)
Lean mass (lbs)
Water per day (ounces):
Caloric requirement: calories
Primary meal calories: -1,200 calories
Supplementary calories needed: calories
The HDfit35 Approach to Nutrition
With so many diets on the market - no fat - low carbs - no carbs - the
cookie diet - what, why and how diets work can all get very
confusing. At HDfit35 we believe a nutrition program should practice
moderation - not deprivation - and balance over exclusion. Your
HDfit35 nutrition plan contains all of the proper nutrients and minerals
you will need to build lean muscle and lose body fat, creating a
overall healthier body. This isn’t a diet...it’s just a healthy way to eat
the foods you love each and every day.
Your individualized HDfit35 nutrition plan has been calibrated to

provide the exact macronutrient breakdown your body will need to
get the results you want. Your program consists of 3 core meals and
additional supplemental meals that, in total, will provide you with the
perfect balance and amount of calories each day. You don’t have to
count calories - we have already done that for you. - all you have to
do is follow the rules below and eat!
Rule #1 - You Have to Eat

This may seem counterintuitive to those
wanting to lose weight, but if you don’t
eat you won’t lose weight. We have
calculated the number of calories your
body needs to perform your daily
activities - including your workouts - and
get the results you want. If you don’t
take in enough fuel your body is smart
Not enough food...this will not go away
enough to horde calories, store them as
fat, and you will never reach your
targeted goals.
Rule #2 - You Have to Drink Water

Regardless of your fitness goals your body requires water to function
properly. We have calculated how many ounces of water you should
drink each day in your nutrition profile. At first this seems like too
much water - just plan on making a few extra trips to the bathroom -
but water will cleanse, help maintain skin elasticity as you lose
weight, and keep all of your organs working in peak form.
Rule #3 - When You Crave…

Let’s be realistic. It is hard to follow a program exactly as it is laid
out. There will be times when you want to eat pizza...or drink
alcohol...or eat dessert after dinner. Don’t deny yourself a craving,
HDfit35 5.
but don’t go overboard either. And if you get away from the program a
day or two - just get back on the program. A day or two won’t totally
screw things up...a week or two isn’t good...but a day or two and you
are still on target.
Rule #4 - You Have to Eat Three Core Meals Every Day

Each of your 3 core meals - breakfast - lunch - dinner contain 400
calories with an approximate mix of 9 grams of fat, 50 grams of
carbohydrates, and 30 grams of protein. 400 calories doesn’t sound
like a lot but you will be surprised by the quantity of food you will eat. It
is important that when you select a menu item that you eat the entire
meal. If not, you will throw your day off balance and deprive your body
of some of the nutrients it needs.
Rule #5 - Use Supplemental Menu to Get Your Required Calorie Count

The three core meals will not provide all of the fuel you need to get
through the day so we have prepared a supplemental menu for you to
chose from. These are very important meals. They are generally high
in protein - which makes it possible for you to create muscle during the
exercise phase of your program - and adding these meals will keep
your energy levels constant throughout the day.
We have created two Supplemental menus. Category 1 Meals contain

100 calorie options and Category 2 Meals contain 200 calorie options.
Below is an example of how you would use the Supplemental menu to
get to your daily caloric requirement.
Example
If you need a total of 1,700 calories per day, 1,200 calories come from
your three core meals, leaving 500 calories needed from the
supplemental menu.
Core Meal 1 - Breakfast at 7:00 a.m. 400 calories

Supplementary Meal 2 - Category 2 200 calories
Core Meal 3 - Lunch at 12:00 p.m. 400 calories
Core Meal 5 - Dinner at 6:00 p.m. 400 calories
Total 1,700 calories
Rule #6 - You Should Eat Every 2-3 Hours
As a rule of thumb you should refuel

every 2-3 hours. This means that, on
average, you will eat 5-6 meals per
day using your supplemental menu to
fill in the gaps between your main
meals. Following this rule will keep
your blood sugar level so you won’t
feel like you need that afternoon nap, Stop eating everything in sight!
and help you avoid over doing it when
you finally sit down to eat..
Pretty simple. Now you just have to do it! There’s no “forgetting”

to eat a meal - you should never consider yourself “too busy” to
follow the program - those excuses won’t work anymore. It will
take some effort at first, but I guarantee that if you follow your
nutrition program your body will respond in ways that you can’t
imagine. With HDfit35 you have found a complete, customized
fitness and nutrition program. Follow it and you will see dramatic
results.
HDfit35 7.
Some Additional Tips
Plan Ahead
After you have some time to look at the menu items you will see that
there are many ingredients that are used in several different meals.
You can prepare in advance by cooking in quantity and using the
pre-cooked items throughout the week. This saves time during the
week and will keep you from potentially skipping meals along the way.
Take It To Work
If you plan ahead and take lunch and in-between meal foods to work it
will be much easier to stick to the program. Many of our menu items
can be prepared quickly, are microwaveable, and all can be stored in
your desk or refrigerator at work.
What to Drink With a Meal

You will notice that on certain meals we add an 8 ounce glass of fat free
milk as a beverage. This is added to bring the macronutrient count to
the right levels. On these menu items it is important to drink the glass
of milk with your meal or replace it with an item as indicated below.
When a beverage is not indicated we suggest: coffee, green tea, iced

tea, vitamin water, crystal lite, water...and an occasional diet soda.
Substitutions
Following is a list of acceptable food substitutions for menu items in all
meals.
Egg Beaters for Whole Eggs
8 oz glass of fat free milk - 1/2 cup fat free cottage cheese - 5.3 ounces
Greek yogurt
Small side salad - 1 cup steamed vegetables - 1 medium sized fruit
Mix and Match Menus
Since all of your core meals are built on a similar macronutrient
split it is ok to substitute breakfast for lunch, lunch for dinner,
dinner leftovers for lunch the next day, or even breakfast for
dinner?
Keeping Track of Meals

With the HDfit35 meal plan it isn’t necessary
that you keep track of everything you eat
every day, but if you do want to take some
notes you can do that in the Tracking Success
booklet you will use to monitor your HDfit35
workout. If, for instance, you have had a
difficult time losing weight in the past, some
simple tracking may be helpful. You and your
HDfitTrainer can review your notes, and to-
gether come up with some creative ideas that
will make the nutrition component easier for
How’s this for tracking
your to manage. success?
Take a little time and check out the menu

items listed in this booklet. There are some very basic recipes,
single serving recipes, and healthy meals you can prepare for
your whole family. If you are looking for quick meals...check
out Appendix 1 for a list of breakfast and lunch menu items that
you can toss together as you run out the door. And if you feel
you have a recipe that may fit the criteria of our nutrition pro-
gram we would love to hear from you!
You’ve taken the first big step...signing up for HDfit35...all of the

steps that you take from this day forward will lead you down the
road to a healthier life.
HDfit35 9.
HDfit35 Nutrition Program
Menu Options
Breakfast
Page 11 - Page 28
Lunch
Page 29 - Page 46
Dinner
Page 47 - Page 64
Supplemental Meals
Page 65
Appendix 1 - Quick Meals

Page 66 - Page 67
Power Oatmeal B-1
Ingredients: Preparation:
3/4 cup water In a microwave bowl combine water

1/2 cup oats and oats. Microwave on high for 3 1/2
1 scoop whey protein minutes. In a separate bowl combine
1/2 cup fat free milk protein powder and milk and wisk until
1 packet stevia completely blended. Add proton blend
1 tablespoon ground cinnamon to oatmeal. Microwave again for 45
seconds. Add stevia and ground
cinnamon.
Protein Pancakes B-2

(serving size = 3 Pancakes)
2 cups of Krusteaz Fat Free In a medium bowl blend together

Buttermilk Pancake Mix pancake mix, protein powder, water
1 1/2 cups water and wire whip. Batter will be slightly
1 scoop vanilla whey protein lumpy. Add vanilla and syrup and
1/s teaspoon of vanilla blend again. Pour slightly less than 1/4
1 tablespoon of syrup cup batter per pancake onto lightly
greased griddle. Cook pancakes 2
minutes per side, or until golden
Complete the meal: brown, turning only once.
8 oz glass of fat free milk Tip: Freeze remaining pancakes and

microwave for a quick meal or use with
menu item B9.
HDfit35 11.
French Toast B-3
(makes 2 servings)
1/3 cup fat free milk Whisk together milk, eggs, and egg
2 large eggs white in a large mixing bowl. Add
2 egg whites protein and cinnamon and whisk
1/2 scoop vanilla whey protein together until completely mixed. Soak
1/2 teaspoon cinnamon the bread, one slice at a time, in the
4 slices of whole wheat bread mixture for about 30 seconds or until
soggy. Coat a large skillet with
Topping: cooking spray and heat over medium
1 banana, mashed heat. Place soaked bread in the skillet.
1 tablespoon strawberry preserves Cook for 2 minutes or until golden
1 tablespoon water brown, then flip once and cook 1-2
minutes longer. Bread should be
slightly firm to the touch. While bread
is cooking, mix banana, preserves, and
water together in a bowl. Top each
piece of bread with fruit mixture.
Breakfast Wrap B-4

(serving size = 2 wraps)
6 egg whites In a bowl whisk together egg whites,

1/4 cup fat free milk milk, ground pepper, and basil. Add in
1/4 cup fat free cheese - any flavor fat free cheese and additional veggies.
Pinch of ground pepper Coat a skillet with cooking spray. Heat
Pinch of dried fresh basil skillet over medium heat. Pour egg
2 whole wheat tortillas mixture into skillet, stir occasionally,
cook for 3-4 minutes or until egg
Extra: mixture is firm. Microwave tortillas for
Diced tomato 30 seconds. Place 1/2 egg mixture in
Spinach each tortilla and roll burrito style.
Green pepper
Mushroom
Bagel and Yogurt B-5
5.3 ounce Greek yogurt Open Greek yogurt

1/2 whole wheat bagel Toast (or don’t toast) 1/2 bagel
1 tablespoon reduced fat peanut Slather peanut butter all over bagel
butter
Complete the meal:
8 oz glass of fat free milk
Bagel and Boiled Eggs B-6
3 hard boiled eggs To boil eggs—place eggs in a

1/2 whole wheat bagel saucepan. Run cold water into the pan
1 tablespoon preserves until the water is 1 inch above the
eggs. Place the saucepan on the
stove and cook over medium heat until
the water begins to boil. Reduce heat
Complete the meal: to low and let eggs simmer for 10-15
minutes.
Toast (or don’t toast) bagel. Spread
preserves.
HDfit35 13.
Coffee Smoothie and Bagel B-7
16 ounces of coffee Brew coffee to taste. In a separate

1/3 cup of fat free milk container whisk protein powder and
1 scoop of vanilla whey protein milk until mixture is not lumpy.
Stevia Microwave protein blend for 30
1 whole wheat bagel seconds. Pour protein mix into brewed
1 tablespoon reduced fat peanut coffee. Add stevia and stir.
butter
Toast (or don’t toast) bagel and slather
with peanut butter.
Tip: use a shaker cup to mix protein

powder and you don’t have to use a
blender.
Egg McMuscle Muffin B-8
1 whole wheat English muffin In a bowl whisk together eggs. Add

2 whole eggs cheese, black pepper, basil, and
1/2 cup chopped baby spinach spinach. Coat a skillet with cooking
1/4 cup low fat cheese spray and pour egg mixture into skillet.
Dash of black pepper Cook over medium heat for 2-4
Dash of fresh basil minutes or until eggs are firm. While
eggs are cooking, toast English muffin.
Pile eggs onto English muffin and
chow down!
Turkey in a Blanket B-9
2 - Power Pancakes (B-2) Follow preparation of pancakes in

2 skinless turkey sausage links recipe B-2, or just microwave leftover
pancakes form previous meal.
Microwave turkey links per instructions.
Wrap a pancake around each turkey
Complete the meal: link.
Spicy Breakfast Braid B-10

(makes 5 servings)
Preheat oven to 425 degrees. Roll dough
Trader Joe’s whole wheat pizza
onto a baking sheet coated with cooking
dough spray; pat into a 15 x 10–inch rectangle.
Cooking spray Heat oil in a large skillet over medium heat.
1 tablespoon olive oil Add onion and sausage; cook 9 minutes or
1/4 cup chopped onion until lightly browned. Stir in eggs; cook 1
1p ounces fat free turkey sausage 1/2 minutes or until set. Remove from heat.
6 large eggs, lightly beaten Sprinkle Monterey Jack lengthwise down
1/2 cup shredded fat free Monterey center of dough, leaving about a 2 1/2-inch
jack cheese border on each side. Spoon egg mixture
evenly over cheese. Sprinkle cheddar over
1/2 cup shredded fat free cheddar
egg mixture; top with jalapeño peppers.
cheese Make 2-inch-long diagonal cuts about 1
1/4 cup chopped seeded jalapeno inch apart on both sides of dough to within
peppers 1/2 inch of filling using a sharp knife or
kitchen shears. Arrange strips over filling,
alternating strips diagonally over filling.
Press ends under to seal. Brush with egg
white. Bake at 425° for 15 minutes or until
golden brown. Let stand 5 minutes. Cut
crosswise into slices.
HDfit35 15.
Breakfast Taco B-11
(serving = 2 tacos)
Combine first 5 ingredients in a small bowl.
1 cup chopped tomato
Stir in 2 teaspoons juice and 1/2 teaspoon
1/4 cup chopped red onion
garlic. Combine beans, remaining 2
2 tablespoons chopped fresh cilantro
teaspoons juice, remaining 1/2 teaspoon
1 teaspoon minced jalapeno pepper
garlic, and cumin in another bowl.
1/4 teaspoon kosher salt
Combine milk and eggs in a medium bowl,
4 teaspoons fresh lime juice, divided
stir with a whisk. Heat a large nonstick
1 teaspoon minced garlic, divided
skillet over medium heat. Coat pan with
1 cup fat free refried beans
cooking spray and wipe excess spray with
1/4 teaspoon ground cumin
a paper towel. Add green onions to the
1 tablespoon fat free milk
pan, sauté 1 minute, stirring frequently. Stir
6 large eggs, lightly beaten
in egg mixture; cook 3 minutes or until
Cooking spray
soft-scrambled, stirring constantly. Remove
1/4 cup chopped green onions
from heat. Warm tortillas according to
8 (6-inch) wheat tortillas
package directions. Spread 1 tablespoon
1/2 cup shredded Monterey jack
bean mixture on each tortilla. Spoon about
cheese with jalapeno peppers
2 tablespoons egg mixture down center of
8 teaspoons fat free sour cream
each tortilla. Top each serving with 1
tablespoon tomato mixture, 1 tablespoon
cheese, and 1 teaspoon sour cream.
Turkey and Cheese Casserole B-12

(makes 6 servings)
12 ounces skinless turkey breakfast Heat a large nonstick skillet over medium-high
sausage heat. Coat pan with cooking spray. Add
2 cups fat free milk sausage to pan; cook 5 minutes or until
2 cups egg beaters browned, stirring and breaking sausage to
1 teaspoon dry mustard crumble. Remove from heat; cool. Combine
3/4 teaspoon salt milk and next 6 ingredients (through eggs) in
1/2 teaspoon ground black pepper a large bowl, stirring with a whisk. Trim crusts
1/4 teaspoon ground red pepper from bread. Cut bread into 1-inch cubes. Add
3 large eggs bread cubes, sausage, and cheddar cheese
16 slices wheat bread to milk mixture, stirring to combine. Pour
1 cup shredded fat free sharp cheddar bread mixture into a 13 x 9–inch baking or
cheese 3-quart casserole dish coated with cooking
1/4 teaspoon paprika spray, spreading egg mixture evenly in baking
dish. Cover and refrigerate 8 hours or
overnight. Preheat oven to 350°. Remove
casserole from refrigerator; let stand 30
minutes. Sprinkle casserole evenly with pa-
prika. Bake at 350° for 45 minutes or until set
and lightly browned. Let stand 10 minutes.
Breakfast Pizza B-13
(makes 4 servings)
(8 ounce) can reduced fat crescent Preheat oven to 375°. Separate dough
dinner roll dough - refrigerated into triangles. Press triangles together
6 ounces skinless turkey breakfast to form a single round crust on a
sausage 12-inch pizza pan coated with cooking
1 cup frozen has brown potatoes -
spray. Crimp edges of dough with
thawed
1/2 cup shredded fat free cheddar fingers to form a rim. Cook sausage in
cheese a large nonstick skillet over medium
1/4 cup fat free milk heat until browned, stirring to crumble.
1/4 teaspoon salt Drain. Top prepared dough with
1/8 teaspoon black pepper sausage, potatoes, and cheese.
10 ounces of egg substitute Combine milk, salt, pepper, and egg
2 tablespoons grated fresh parmesan substitute, stirring with a whisk.
cheese Carefully pour milk mixture over
sausage mixture. Sprinkle with
Parmesan. Bake at 375° for 25
minutes or until crust is browned.
Egg and Tuna Casserole B-14
3 whole eggs In a bowl, combine eggs, milk, salt,

2.6 ounce pouch of tuna in water and pepper. Whisk mixture. Add tuna
1/4 cup fat free milk to mixture and stir. Coat a medium
1/8 cup shredded fat free cheddar skillet with cooking spray and wipe
cheese excess spray with paper towel. Pour
1/4 teaspoon salt egg mixture into skillet. Cook over
1/8 teaspoon black pepper medium heat for 2-4 minutes or until
eggs are firm.
HDfit35 17.
Salmon and Egg Bake B-15
3 large eggs In a bowl, combine eggs, milk, salt,

2.6 ounce pouch of salmon and pepper. Whisk mixture. Add
1/4 cup fat free milk salmon and cheese to mixture and stir.
1/8 cup fat free Monterey jack Coat a medium skillet with cooking
cheese spray and wipe excess spray with
1/4 teaspoon salt paper towel. Pour egg mixture into
1/8 teaspoon black pepper skillet. Cook over medium heat for 2-4
minutes or until eggs are firm.
Breakfast Tostada B-16

(serving = 2 tostadas)
1/4 cup fat free milk Combine first 5 ingredients in a large

1/4 teaspoon salt microwave-safe dish, stirring with a
1/8 teaspoon ground black pepper whisk. Microwave at HIGH for 3
2 large egg whites minutes; stir. Microwave an additional
2 large eggs 1 minute or until done. Arrange 1
4 (6-inch) wheat tortillas tortilla on each of 4 microwave-safe
1/2 cup shredded fat free cheddar plates; divide egg mixture evenly
cheese among the tortillas. Layer each serving
1 cup canned black beans, rinsed with 2 tablespoons cheese, 1/4 cup
and drained beans, and 1 tablespoon green onions.
1/4 cup chopped green onions Microwave each tostada at HIGH for
1/2 cup bottled salsa 30 seconds. Top each tostada with 2
1/4 cup fat free sour cream tablespoons salsa and 1 tablespoon
sour cream. Serve immediately.
Peanut Butter Oatmeal B-17
1/3 cup water In a microwave bowl add water and

1/2 cup oatmeal oatmeal and microwave on high for 3
1 tablespoon reduced fat peanut minutes. In a shaker cup, mix milk and
butter protein. Microwave protein mixture for
1/3 cup fat free milk 1 minute. While microwaving protein
1 scoop vanilla whey protein mixture, stir peanut butter into cooked
1 packet stevia oatmeal. Pour protein mixture into
oatmeal and blend. Add stevia.
Peanut Butter and Jelly Smoothie B-18
5.3 ounces of vanilla Greek yogurt Pour all liquid ingredients into a
1/2 cup fat free milk blender, then add protein powder, then
1 tablespoon reduced fat peanut add all other ingredients on top of
butter protein powder. Blend until desired
1 small banana consistency. Add additional ice to
1/2 cup frozen unsweetened straw- make smoothie thicker.
berries
1 scoop vanilla whey protein
6 ice cubes
1 packet stevia
HDfit35 19.
Cereal Smoothie B-19
1/2 cup all-bran extra fiber cereal Pour all liquid ingredients into a
1 cup fat free milk blender, then add protein powder, then
1/2 cup blueberries add all other ingredients on top of
1 tablespoon honey protein powder. Blend until desired
1 scoop vanilla whey protein consistency. Add additional ice to
6 ice cubes make smoothie thicker.
Mint Patty Smoothie B-20
3/4 cup 1% chocolate milk Pour all liquid ingredients into a

5.3 ounces vanilla Greek yogurt blender, then add protein powder, then
1 scoop chocolate whey protein add all other ingredients on top of
1 frozen peppermint patty protein powder. Blend until desired
2 teaspoons ground flaxseed consistency. Add additional ice to
6 ice cubes make smoothie thicker.
Waffle Egg and Turkey Sandwich B-21
2 Nutri-Grain whole wheat waffles Toast waffles. Microwave turkey

1/2 cup egg beaters sausage according to package. Spray
4 ounces skinless turkey sausage a medium skillet with cooking spray.
2 teaspoons of syrup Wipe off excess spray with a paper
towel. Pour Egg Beaters in skillet and
cook over medium heat 2-4 minutes or
until firm. Pile eggs and sausage on
waffle. Drizzle with syrup. Top with
second waffle.
Salmon English Muffin B-22
2 tablespoons skim ricotta cheese Toast English muffin. Spread cheese

1 whole wheat English muffin over each muffin half, top with tomato
1 slice tomato and salmon.
1 ounce smoked salmon
Complete the meal:
8 ounce glass of fat free milk
HDfit35 21.
Salmon Burrito B-23
2 tablespoons skim ricotta cheese Spray a skillet with cooking spray.

1 whole wheat tortilla Wipe excess spray with a paper towel.
1 ounce smoked salmon Scramble eggs over medium heat for
2 large eggs 2-4 minutes or until firm. Spread
1 cup chopped baby spinach cheese on tortilla, then arrange
1 sliced green onion remaining ingredients, fold ends in,
and roll.
Muffin Breakfast B-24

(makes 8 muffins, serving = 1 muffin)
1 cup oats In a blender, mix all the

1/4 cup wheat bran ingredients (except for the
1 tablespoon whole wheat flour unbleached banana). Blend until the mix gets
6 large egg whites thick. Cut the Banana in thin
1/2 scoop vanilla whey protein
slices or cubes. Add the banana
1/4 teaspoon baking powder
1 teaspoon stevia to the mix and stir (with a spoon
1/2 tablespoon reduced fat peanut butter or a spatula). Poor the mix in a
1 medium banana muffin cooking pan, and cook at
1 teaspoon pure vanilla extract 350 degrees F. until cooked
1/2 cup cinnamon applesauce (About 30 minutes).
Complete the meal:
5.3 ounce honey Greek yogurt

Hash Brown Casserole B-25
(makes 2 servings)
4 cups hash brown potatoes Coat an 8x8 oven safe pan with
1 1/2 cups egg beaters cooking spray and add the following:
6 ounces fat free ham hash browns, egg substitute, ham,
1/2 teaspoon garlic salt garlic powder and pepper. Mix well and
1/2 teaspoon ground black pepper sprinkle with cheese. Bake uncovered
3/4 cut shredded fat free cheddar at 350 degrees for 40-45 minutes or
cheese until set.
Berry Mash B-26

(makes 2 servings)
5.3 ounces of blueberry Greek In individual cups or a large bowl,

yogurt combine the yogurt, cottage cheese,
1/2 cup fat free cottage cheese protein, and berries.
1/2 scoop vanilla whey protein
1/2 cup frozen strawberries
HDfit35 23.
Salmon Cake Breakfast B-27
(serving = 2 patties)
2.6 ounce pouch of salmon Mix egg, salmon, black pepper and
1 large egg bread crumbs. Shape mixture into four
1/2 cup diced yellow onion patties. Coat a skillet with cooking
1 teaspoon ground black pepper spray and place skillet on medium
1 tablespoon bread crumbs, plain heat. When hot, place patties in skillet
and brown on one side for 3-4 minutes.
Flip and brown opposite side for 2-3
Complete the meal: minutes.
2 hard boiled eggs

Stuffed French Toast B-28

(makes 3 servings)
2 large egg whites Combine the cream cheese and 2

1 large egg tablespoons jam. Make a slit in each
3/4 cup fat free milk slice of French bread to form a pocket;
1/2 teaspoon pure vanilla extract fill each with about 1 tablespoon of the
1/2 teaspoon ground cinnamon cream-cheese mixture. In a small
1/4 teaspoon ground nutmeg bowl, combine egg whites, egg, milk,
1/8 teaspoon ground allspice vanilla, and apple pie spice. Lightly
1/8 teaspoon ground cardamom coat a nonstick griddle with cooking
16 oz crusty French bread spray; heat over medium heat. Dip the
1/2 cup fat free cream cheese bread into the egg mixture, coating
1/2 cup strawberry preserves both sides. Place slices on the hot
griddle. Cook about 3 minutes or until
golden brown, turning once.
Meanwhile, in a small saucepan, heat
the 1/2 cup of jam until melted, stirring
frequently. Pour over French toast.
Turkey Quiche B-29
(makes 3 servings)
2 cups egg beaters egg whites Cook turkey bacon and chop into bite
2 cups fat free Mexican blend size bits. Peel and dice 1 small
cheese zucchini and place in bowl with 2 cups
2 cups broccoli, raw chopped broccoli, 1 cup sliced
1 cup zucchini, raw mushrooms, 1/2 cup cheese and
1 cup mushrooms, sliced turkey bacon. Mix everything up and
4 slices of turkey bacon scoop into greased 8x8 casserole dish.
Pour egg whites over mixture and top
with remaining 1/2 cup cheese. Bake
Complete the meal: for 25-30 min in 350 degree oven.
Slice into 3 even pieces and put into
8 oz glass of fat free milk zip lock bags and freeze. To reheat,
remove one portion and microwave for
2 minutes. Great breakfast!
Blueberry Scone and Eggs B-30

(makes 8 scones, serving = 1 scone)
1 cup blueberries In a mixing bowl, beat egg and

1 1/2 cups whole wheat flour, unbleached milk, apple sauce and vanilla.
1/4 cup stevia Mix dry ingredients and lemon
1/4 cup egg beater egg whites zest. Make a well in dry I
1 tablespoon lemon zest ngredients and add beaten egg
2 teaspoons baking powder mixture. add blueberries - drop
1/2 teaspoon salt onto parchment paper - bake at
1/2 cup fat free milk 425 for 12-15 minutes - makes 8
1/4 cup unsweetened applesauce
1 teaspoon pure vanilla extract
Complete the meal:
2 hard boiled eggs

HDfit35 25.
Dunkin Donuts B-31
Recommendations:
Egg White Turkey Sausage Flatbread Sandwich
-or-
Egg White Veggie Flatbread Sandwich
(notice NO DONUTS!!)
Complete the meal:
McDonalds B-32
Recommendations:
2 orders of scrambled eggs and an English muffin
-or-
2 breakfast burritos (any variety)
Complete the meal:
Starbucks B-33
Recommendations:
Perfect Oatmeal with berries and nuts - no brown sugar
-or-
Skim Latte or Milk Steamer
Subway B-34
Recommendations:
Egg White Omelet and Cheese on Light Wheat English Muffin
-or-
Egg White Omelet, Black Forest Ham, Cheese, on Light English Muffin
Complete the meal:
HDfit35 27.
Taco Bell B-35
Recommendations:
Taco Bell Country Breakfast Burrito
-or-
Taco Bell Fiesta Breakfast Burrito
Complete the meal:
Mac’n Tuna L-1
2.6 ounce pouch of tuna in water Follow microwave directions for

1 serving of Kraft Easy Microwave macaroni and cheese. Add tuna and
Mac’n Cheese blend.
Complete the meal:

1 - medium sized fruit
Tuna and Pasta Salad L-2
3/4 cup Barilla Plus spiral pasta In a saucepan bring water to boil
1/4 cup chopped red bell pepper 1/4 cup then add pasta. Reduce heat
chopped green bell pepper and simmer for 10-15 minutes or
1/8 cup diced red onion until pasta is tender. Drain
1/8 cup diced green olives pasta. Add all other ingredients
2 tablespoons low fat Italian dressing and stir.
2 tablespoons parmesan cheese
2.6 ounce pouch tuna in water
Complete the meal:
HDfit35 29.
Mediterranean Turkey Pita L-3
1 whole wheat pita pocket Spread hummus along the inside of the
4 ounces fat free wafer sliced turkey pita pocket. Insert remaining items
breast and drizzle with dressing.
1 tablespoon hummus
2 tablespoons fat free Monterey jack
cheese
1/8 cup bean sprouts
1 tablespoon diced black olives
Drizzle with low fat red wine vinaigrette
dressing
Complete the meal:
Mediterranean Chicken Pita L-4
1 whole wheat pita pocket Spread hummus along inside of pita

4 ounces grilled chicken breast pocket. Insert remaining ingredients.
1 tablespoon hummus Drizzle with dressing.
1/8 cup fat free cheese (choice)
1/8 cup chopped red cabbage
1/8 cup carrot wisps
1/8 cup bean sprouts
Oil and red wine vinegar
Complete the meal:
Grilled Chicken Salad L-5
2 cups of mixed greens Place mixed greens in a bowl. Add

4 ounces of grilled chicken breast remaining ingredients and drizzle with
1 large boiled egg low fat dressing of choice.
1/8 cup fat free feta cheese
Low fat dressing (choice)
Complete the meal:
16 reduced fat wheat thins

1 medium sized fruit
Nutty Girl Bagel B-1
1 whole wheat bagel Cut 3 semi-thick slices from the apple.

1 tablespoon reduced fat peanut Spread peanut butter on both sides of
butter apple slices. To create…place a slice
2 slices fat free cheddar cheese of cheese on the bottom bagel, stack
1/4 granny smith apple the 3 peanut buttered apple slices on
top, add last slice of cheese and top of
the bagel.
Complete the meal:
HDfit35 31.
Black Bean Burrito L-7
1/2 cup black beans In a microwave bowl mix black beans,

1/8 cup fat free Monterey jack cheese and salsa. Microwave for 3-4
cheese minutes and set aside. Microwave tor-
1 tablespoon salsa tilla for 30 seconds. Spread bean mix
1 whole wheat tortilla in tortilla and roll burrito style.
Complete the meal:
1/2 cup fat free cottage cheese - or - 5.3

ounce Greek yogurt
Shrimp Salad L-8
2 1/2 cups mixed greens Combine mixed greens, shrimp, green

6 frozen shrimp, thawed onion, cucumber, and green pepper in
1 sliced green onion large bowl. For dressing, combine
1/4 cup chopped cucumber lemon juice and olive oil in small bowl,
1/4 cup chopped green pepper mixing with fork.
1 tablespoon lemon juice
1 teaspoon olive oil
Complete the meal:

4 oz fat free cheese - or - 1 medium
sized fruit
Oriental Chicken Salad L-9
2 1/2 cups mixed greens Combine mixed greens, chicken, green

4 ounces grilled chicken breast onion, green pepper, sliced almonds,
1 sliced green onion and cilantro in large bowl. For
1/4 cup chopped green pepper dressing, combine orange juice and
1 tablespoon sliced almonds olive oil in small bowl, mixing with fork.
1 teaspoon diced cilantro Drizzle dressing over salad mixture
1 tablespoon orange juice and toss.
Complete the meal:

Chicken Burrito L-10
1 tablespoon Dijon mustard Spread mustard down center of tortilla.

1 whole wheat tortilla Add chicken and remaining
4 ounces grilled chicken breast ingredients. Fold burrito style.
3/4 cup mixed greens
1/4 cup diced tomato
2 tablespoons shredded fat free
Mexican blend cheese
Hot sauce to taste
Complete the meal:
HDfit35 33.
Double Turkey Wrap L-11
2 slices fat free turkey breast Arrange turkey slices down center of
1 fat free whole wheat tortilla tortilla, then add remaining ingredients.
2 slices low fat turkey bacon Fold burrito style.
3/4 cup mixed greens
2 slices avocado
Mexican blend cheese
Complete the meal:
1 medium sized piece of fruit
Thai Chicken Wrap L-12
1 tablespoon reduced fat peanut butter Spread peanut butter down center
1 fat free whole wheat tortilla of tortilla. Add chicken and
4 ounces grilled chicken breast remaining ingredients. Fold burrito
1/4 cup carrot wisps style.
1 teaspoon diced cilantro
Complete the meal:
Chicken in White Sauce Pita L-13
1 small low fat whole wheat pita White Sauce: In a small bowl mix
4 ounces grilled chicken breast ricotta cheese, olive oil, and spices.
1 tablespoon low fat mozzarella Spread sauce evenly over pita, then
cheese top with remaining ingredients. Bake in
1 diced green onion an oven preheated to 475°F for 4 to 6
minutes.
White sauce:
1/4 cup skim ricotta cheese
1/4 teaspoon dried basil
Complete the meal:
Plain Ole’ Turkey Sandwich L-14
2 slices whole wheat bread Ummm...make a sandwich?

1 slice fat free cheese
4 ounces fat free turkey breast
Garnish:
Lettuce
Tomato
Fat Free Miracle Whip
Mustard
Complete the meal:
5.3 ounce Greek yogurt

HDfit35 35.
Tuna Melt L-15
2.6 ounce pouch tuna in water Top bread slice with tuna and slice of
1 slice fat free cheese cheese then broil to melt cheese. Top
1 slice whole wheat bread with chopped tomato.
Diced tomato
Complete the meal:
Small side salad with lite dressing

Orange Chicken Salad L-16
1/2 navel orange Break or cut orange half into small

2 teaspoons olive oil chunks and place in a mixing bowl.
2 cups mixed greens Add oil and salt and pepper to taste.
4 ounces grilled chicken breast Toss with a fork, pressing a few orange
2 tablespoons diced red onion chunks lightly to release juice. Add
greens, turkey, and onion. Toss with
dressing to coat. Transfer to a serving
plate. Add greens, turkey, and onion.
Complete the meal: Toss with dressing to coat. Transfer to
a serving plate.
Reuben Sandwich L-17
1/2 cup shredded green cabbage In a small bowl, toss cabbage, vinegar,
1 teaspoon white wine vinegar salt to taste, and a pinch of sugar.
1/2 teaspoon coarse ground Season liberally with pepper and set
mustard aside. Spread mustard on toast. Top
2 slices rye bread, lightly toasted with turkey, then cabbage mixture,
4 ounces skinless turkey breast then cheese. Top with another slice of
1 slice fat free Swiss cheese bread (optional). Broil 3 inches from
the heat source until the cheese melts
(about 5 minutes).
Complete the meal:
Small side salad and lite dressing

Wasabi Tuna Sandwich L-18
1 tablespoon fat free Miracle Whip In a small bowl, mix the mayonnaise
1/8 teaspoon wasabi paste and wasabi paste together. Fork the
2.6 ounce pouch of tuna in water tuna into the bowl and combine with
2 slices whole wheat bread the mayo-wasabi mixture. Top with an
1 thin slice red onion onion slice, a pepper ring, an avocado
1 thin ring red bell pepper slice, 1 tablespoon of ginger, a lettuce
1/4 cup sliced avocado leaf.
1 teaspoon sliced pickled ginger
Lettuce leaves
Complete the meal:
HDfit35 37.
Salmon Bow Tie Pasta L-19
(makes 4 servings)
7 1/2 ounce can of salmon, drained Mix drained salmon, asparagus pieces,
1 1/2 cups blanched asparagus pieces lemon juice, chopped dill, olive oil,
3 tablespoons lemon juice capers, lemon zest, and salt and
3 tablespoons chopped dill pepper in a bowl. Cook bow tie pasta
2 1/2 tablespoons olive oil
per directions. Combine salmon mix
2 tablespoons capers
2 teaspoon lemon zest and shredded Parmesan with cooked
1/2 teaspoon salt bow tie pasta.
1/2 teaspoon black pepper
49 ounces Barilla Plus bow tie pasta
1/3 cup shredded parmesan cheese
Mediterranean Turkey/Pizza Pita L-20
1/4 cup marinara sauce Preheat oven to 475°F. Spread

1 small whole wheat pita the sauce evenly over the pita,
4 slices deli turkey breast, chopped then top with turkey, scallion, and
1 tablespoon chopped scallion cheese. Bake until the cheese is
2 teaspoon shredded fat free mozzarella melted (4 to 6 minutes).
Complete the meal:
1 cup raw vegetables

Tone-Up Tuna Salad L-21
2.6 ounce pouch of tuna in water Mix the drained tuna with the celery,
2 stalks celery, chopped olives, mayonnaise and vinegar (if
4 green or black olives, chopped desired). Serve this over the mixed
1 tablespoon fat free Miracle Whip greens, topped with the chopped nuts.
1 tablespoon seasoned rice
vinegar
2 cups mixed greens
1 tablespoon unsalted almonds
Complete the meal:
Bean Tostada L-22

(serving = 2 tostadas)
2 whole wheat tortilla Bake the tortillas in a 400°F oven until

1/2 cup black or pinto beans dry and crisp. Pour beans into a
2 tablespoons reduced fat Mexican microwave bowl and microwave 2
blend cheese minutes. Spread with the 1/2 cooked
1/4 cup salsa beans and 1/2 shredded cheese on
each tortilla. Return the topped tortillas
to the oven for 5 to 10 minutes (or
Complete the meal: microwave on medium for 30 to 45
seconds) until cheese melts. Top with
8 oz glass of fat free milk the salsa and serve.
HDfit35 39.
Banana Split Salad L-23
1 small banana, split in half Split the banana in half lengthwise,

lengthwise then top with cottage cheese and
1/2 cup fat free cottage cheese chopped nuts.
1/4 cup unsalted raw almonds
Complete the meal:

Shrimp Lettuce Wraps L-24
4 large romaine lettuce leaves Glaze shrimp with the ginger glaze and
3 ounces medium shrimp broil, then chill. Toss chilled shrimp
1 tablespoon china blue scallion with celery, red onion, peppers and
ginger glaze cashews and roll in lettuce leaves used
1/4 cup chopped celery as wraps.
2 tablespoons diced red onion
1/4 cup chopped red bell pepper
2 tablespoons cashews
Complete the meal:

1/2 cup fat free cottage cheese
Mediterranean Turkey Wrap L-25
1 whole wheat tortilla Spread the wrap with the black olive
1 tablespoon black olive tapenade tapenade, then fill with the turkey
4 ounces fat free turkey pastrami pastrami, sliced onion and tomato, and
1/4 cup sliced red onion lettuce leaves. Roll burrito style
1/2 sliced plum tomato
3 large romaine lettuce leaves
Complete the meal:
1 cup red grapes

Hummus Chicken Lettuce Wrap L-26
4 ounce grilled chicken breast Coat the chicken breast with the ginger
1 tablespoon china blue scallion glaze, then grill until fully cooked. Chill,
ginger glaze then slice the chicken into strips.
4 large romaine lettuce leaves Sprinkle the pine nuts on the hummus.
1/2 cup raw snow peas To serve, place sliced chicken and
1/4 cup carrot wisps some snow peas in each lettuce leaf,
2 tablespoons hummus wrap, then dip in the hummus.
1 tablespoon pine nuts
Complete the meal:
HDfit35 41.
Pesto Chicken Wrap L-27
4 ounces deli sliced chicken breast Using chicken slices as wraps, spread
1/2 cup fat free cottage cheese each slice with pesto. Top with cottage
1 tablespoon pesto sauce cheese, grape tomatoes and artichoke
1 cup grape tomatoes, halved hearts then roll as a wrap.
1 cup canned water-packed
artichoke hearts, drained
Complete the meal:
Thanksgiving on a Muffin L-28
1 whole wheat English muffin Toast the English muffin if desired,

1 laughing cow light garlic and then spread with laughing cow cheese.
herb cheese wedge Top with turkey, sprinkle with
4 ounces fat free turkey breast cranberries and walnuts.
1 tablespoon dried cranberries
2 tablespoons walnuts
Complete the meal:
Mama Mia What a Pita L-29
1 fat free whole wheat pita Fill the pita with the 3 meatballs and
3 gardenburger veggie meatballs sprinkle with the cheese. Drizzle with
2 tablespoons shredded fat free the olive oil, then place under the
Italian cheese blend broiler or in a toaster oven to toast the
1 tablespoon olive oil pita and melt the cheese. Serve with
1/2 cup marinara pasta sauce (jar) the pasta sauce for dipping.
Cashew Chicken Salad L-30

(makes 3 servings)
2 cups diced grilled chicken breast Combine the chicken, celery, green
1/3 cup chopped celery onion (if desired), and cashew pieces
1 chopped green onion in a medium sized bowl and toss well.
1/4 cup cashew pieces In a small bowl, blend the mayonnaise,
4 tablespoons fat free Miracle sour cream, curry, and chicken-broth
Whip powder together; drizzle over the
1/4 cup fat free sour cream chicken mixture and blend well. Serve
1/4 teaspoon curry the chicken salad on the bread of your
1/4 teaspoon chicken broth powder choice, topped generously with lettuce
6 slices whole wheat bread leaves and tomato slices.
Garnish:
Lettuce
Tomato
HDfit35 43.
Subway L-31
Recommendations:
6-inch Turkey and Cheese on Wheat. Garnish with veggies and mustard, but
NO MAYO!
Skip the chips...but add fruit option or fat free yogurt
Jack in The Box L-32
Recommendations:
Chicken Fajita Pita on Whole Grain
Asian Chicken Salad with Grilled Chicken and Asian Sesame Dressing
Q’Doba Mexican Grill L-33
Recommendations:
Tortilla Soup and Soft Taco (no sour cream or guacamole)
Naked Taco Salad with Salmon or Chicken and fat free Picante Dressing
Chick-Fil-A L-34
Recommendations:
Char-grilled Club Sandwich - NO SAUCE
Char-grilled and Fruit Salad with reduced fat Berry Balsamic Vinaigrette Dress-
ing
HDfit35 45.
Wendy’s L-35
Recommendations:
Small Chili and Baked Potato
Large Chili and Small Salad with Lite Dressing
Meatless Chili D-1
(serving size = 2 cups)
3 (15-ounce) cans black beans, In a medium sized skillet, pour olive oil
rinsed and drained and warm over medium heat. Add
2 (15 ounce) cans pinto beans (not minced garlic and sauté for 2 minutes.
drained) Then add onion and sauté until
1 (28 ounce) can diced tomatoes translucent. Pour contents of skillet
1 tablespoon olive oil into crockpot.
1 medium red bell pepper, diced
1 medium green bell pepper, diced Add all remaining ingredients to the
1 small onion, diced crockpot and cook on high for 2-4
1 garlic bulb, minced hours.
1 cup salsa
12 ounce bag frozen sweet corn
For additional protein:

Add 1 cup Morningstar Meat
Substitute
Chicken Chili D-2

(serving size = 2 cups)
2 cups cooked chicken breast, In a crockpot add navy beans (do not
diced drain), great northern beans (do not
1 cup diced onion drain) and stewed tomatoes. Dice
1 medium red bell pepper, diced onion, chilies, and peppers and add to
1 poblano pepper, diced crockpot. Mince garlic and add.
2 tablespoons minced garlic Process one cup of chicken broth and
3 cups low sodium chicken broth 1 can cannellini beans in a blender or
1 1/2 cups great northern beans food processor until smooth. Add to
3/4 cup navy beans crockpot. Add cooked chicken to
4 ounces diced green chilies crockpot. Put in all remaining spices.
1 1/2 cups stewed tomatoes Stir and cook on low for 4-6 hours.
1/4 teaspoon ground oregano
1 teaspoon salt
HDfit35 47.
Sweet and Sour Chicken Stir Fry D-3
(makes 4 servings)
In a large bowl, combine cornstarch, garlic
8 ounces chicken breast, powder, salt, and pepper and mix. Add chicken
cubed and toss until the chicken pieces are thoroughly
1 cup diced onion coated. Place a large nonstick skillet over high
1 cup diced green bell pepper heat. When hot, add 1 teaspoon sesame oil,
2 tablespoons minced garlic onion, pepper and garlic. Cook, stirring, until the
1/4 cup sweet and sour sauce garlic softens and the vegetables are
1 teaspoon garlic powder crisp-tender, 2 to 4 minutes. Transfer the
vegetables to a large bowl and cover to keep
1/4 teaspoon salt
warm. Return the pan to high heat and add
1 tablespoon cornstarch another teaspoon sesame oil and half the chicken
1/2 teaspoon black pepper in a single layer. Cook until the pieces are lightly
1 3/4 cups cooked brown rice browned on the bottom. Flip the pieces and
continue cooking until chicken is no longer pink
and juices run clear, 4 to 6 minutes. Add cooked
chicken to the bowl with the vegetables. Cook the
remaining chicken. Return the vegetable and
chicken to the pan to reheat if necessary.
Transfer to a medium serving bowl, add the
sauce, and mix. Serve over brown rice.
Rosemary Chicken and Veggies D-4

(makes 4 servings)
1 teaspoon olive oil Preheat the oven to 450°F. In a 13" x

2 potatoes, pealed and cubed 9" baking dish, combine the oil and
14 ounces chicken broth (no salt) potatoes. Toss to lightly coat the
4 boneless, skinless chicken potatoes with oil. Bake for 15 minutes,
breasts or until the potatoes are slightly
12 cherry tomatoes browned. Add the broth, chicken,
1 handful fresh green beans tomatoes, beans, onion, celery, wine,
1 small yellow onion, diced and lemon juice. Sprinkle with the
1 rib celery, chopped sage, rosemary, parsley, and pepper.
1/4 cup dry white wine Cover with foil and bake for 40
Juice of 1/2 lemon minutes. Uncover and bake for 10 to
1/2 teaspoon dried sage 15 minutes longer, or until a
1/2 teaspoon dried rosemary thermometer inserted in the thickest
1/s teaspoon parsley portion of the chicken registers 160°F
1/4 teaspoon black pepper and the juices run clear.
Beef Tortilla D-5
(serving = 1 tortilla)
1/2 pound extra-lean ground beef In a large nonstick skillet over

1/2 cup chopped onion medium-high heat, cook the beef,
2 cloves garlic, minced onion, and garlic until the beef is
1/2 cup canned kidney beans, browned. Drain the fat. Stir in the
rinsed and mashed beans, chile pepper, and chili powder,
2 green chile peppers, seeded and and cook until hot. Remove from the
diced heat. Warm the tortillas in the
2 teaspoons chili powder microwave for 20 seconds, then fill
2 large whole wheat tortillas each tortilla with half the mixture. Top
2/3 cup shredded lettuce with lettuce, tomatoes, and cheese,
1 cup chopped tomatoes and roll each tortilla tightly into a tube.
1/2 cup shredded fat free Monterey
jack cheese
Brazilian Chicken D-6

(makes 4 servings)
1 medium lemon Grate the zest of the lemon and

1 medium lime lime into a re-sealable bag.
1 tablespoon ground flaxseed Squeeze the juice from both fruits
8 ounces tomato sauce into the bag, and throw out the
6 ounces frozen orange juice concentrate pulp and the seeds. Mix in
1 1/2 cloves garlic, minced everything else except the chicken
1 teaspoon dried Italian seasoning and salsa. Drop in the chicken,
4 boneless, skinless chicken breasts reseal the bag, and refrigerate for
1 teaspoon hot salsa a few hours. Grill the chicken,
3/4 cup chunky salsa turning and basting with marinade
a few times, for 10 to 15 minutes
or until the center is no longer
Complete the meal:
pink. Serve with salsa.
1/4 cup brown rice
1 cup cooked vegetable
HDfit35 49.
Meatball Hoagie D-7
(makes 4 servings)
1 pound extra-lean ground beef Mix the beef, crackers, onion, garlic,
1/2 cup crushed saltine crackers and flaxseed or whey powder into golf
1 large onion, diced ball-size meatballs. In a nonstick
1 clove garlic, minced skillet over medium heat, cook the
16 ounces tomato sauce meatballs until browned all the way
4 whole wheat hoagie rolls around. Drain the fat from the skillet,
1/2 cup shredded fat free and add the tomato sauce. While the
mozzarella cheese mixture is warming, use a fork to scoop
out some of the bread in the rolls to
form shallow trenches. Spoon the
meatballs and sauce into each trench,
and sprinkle with shredded mozzarella,
and top with the top half of the roll.
Chili Con Turkey D-8

(makes 4 servings)
1 pound ground turkey In a large nonstick skillet over

14 ounces Mexican-style diced medium-high heat, brown the turkey.
tomatoes Add everything else but the rice, and
15 ounces black beans, rinsed and cook over low heat for 10 minutes.
drained Serve over rice.
14 ounces whole-kernel sweet
corn, drained
1 1/2 ounces dried chili mix
1 tablespoon ground flaxseed
1/4 cup water
1 3/4 cups cooked brown rice
Salmon Fillets D-9
(makes 4 servings)
2 tablespoons olive oil In a baking dish, combine the oil,

1 tablespoon lemon juice lemon juice, salt, pepper, flaxseed, and
1/4 teaspoon salt garlic. Add the fish, coat it well, cover
1/4 teaspoon black pepper it, and refrigerate for 15 minutes.
1 tablespoon ground flaxseed Preheat your oven to 450 degrees F.
1 clove garlic, minced Line a baking sheet with foil and coat it
Four - (6 ounce each) salmon with cooking spray. Remove the fish
fillets from the marinade and place the fish
1 3/4 cups cooked brown rice skin-side down on the baking sheet.
Bake for 9 to 12 minutes. Serve with
rice.
Complete the meal:
1 cup steamed vegetables
Hawaiian Pizza D-10
3 tablespoons marinara sauce Preheat the oven to 375°F. Spread the

1 piece packaged flatbread marinara sauce on the flatbread and
3 slices deli ham, chopped top with the ham, pineapple, cheese,
2 1/2 tablespoons crushed pepper flakes, and salt and pepper.
pineapple, drained Bake for 6 minutes.
cheddar cheese
1 teaspoon red pepper flakes
Salt and pepper to taste
HDfit35 51.
Chicken ala King D-11
(makes 4 servings)
2 tablespoons olive oil Heat the oil in a nonstick skillet over

1/2 onion, chopped medium-high heat. Add the onion and
1 teaspoon wheat flour, cook for 1 minute, until browned. In a
unbleached small bowl, mix the flour and water.
2 tablespoons water Add chicken, chili powder, sauce, and
1 pound skinless chicken breast flour mixture to skillet. Stir. Simmer
4 teaspoons chili powder uncovered for 10 minutes. Serve over
1 cup spaghetti sauce cooked spaghetti.
9 ounces Barilla Plus spaghetti,
cooked
Complete the meal:
Turkey Pasta D-12

(makes 4 servings)
12 frozen fat free turkey meatballs Defrost meatballs according to pack-

2 cups diced tomatoes with sauce age directions. Toss with tomatoes,
1/2 teaspoon dried basil basil, and garlic. Microwave 2 minutes,
1 crushed clove garlic stirring once. Toss with cooked pasta
9 ounces Barilla Plus Spaghetti and top with cheese.
mozzarella cheese
Complete the meal:
Salmon Alfredo Pasta D-13
(makes 4 servings)
1 teaspoon olive oil In a sauté pan or skillet, heat oil and

1/2 cup skim ricotta cheese garlic over low-medium heat for 1
1/4 cup skim milk minute. Add ricotta and milk, stir, then
1 cup canned salmon, drained add salmon and simmer 5 to 6
9 ounces Barilla Plus spaghetti minutes. Thin with additional milk if
2 tablespoons shredded fat free needed. Pour over cooked pasta and
mozzarella cheese top with cheese. Add salt and pepper
Salt and pepper to taste to taste.
Complete the meal:
Side salad with lite dressing
Tilapia D-14
(makes 2 servings)
2 tilapia fillets Spread each fillet with about 1

2 tablespoons mustard tablespoon of mustard, then dip in
1 large egg beaten egg. Roll in chopped nuts.
1/2 cup finely chopped pecans Bake in an oven preheated to 350°F
Honey for 10 to 12 minutes or until fish flakes.
When done, drizzle each fillet lightly
Complete the meal: with honey.
1 cup of steamed vegetables

HDfit35 53.
Fish Tacos D-15
(serving = 3 tacos)
2 frozen grilled fish fillets, Cajun or Microwave fish according to package

blackened style instructions. Slice fillets into strips.
4 whole wheat tortillas Microwave tortillas for 45 seconds.
1 cup baby spinach Divide fish evenly among three tortillas.
4 tablespoons shredded fat free Top with spinach, 1 tablespoon of
Mexican blend cheese cheese, and salsa to taste.
Salsa
Spicy Salmon D-16

(makes 2 servings)
Two - 3 ounce cuts of fresh salmon On a foil-lined pan, place fish on top
1 1/2 tablespoons reduced-sodium oven rack under preheated broiler.
soy sauce Broil 4 to 5 minutes or until fish flakes
1 teaspoon olive oil with a fork. Mix soy sauce, olive oil, hot
1/4 teaspoon powdered ginger sauce, ginger, onion, and cilantro in a
1 sliced green onion small microwave-safe bowl. Microwave
1 teaspoon chopped cilantro on high for 5 minutes, stirring once.
Hot sauce to taste Remove fish from oven. Transfer to
plate, then pour half of the soy sauce
mixture over each piece of fish.
Complete the meal:
1 cup steamed veggies

Side salad with lite dressing
Spicy Chicken D-17
(makes 4 servings)
1 teaspoon olive oil Heat oil in nonstick skillet over medium

1/2 cup diced onion heat. Add onion and red pepper. Sauté
1/3 cup diced red pepper for 3 to 5 minutes, until onion softens.
1 large egg Add egg, stirring frequently. Cook for 2
1 tablespoon reduced-sodium soy to 4 minutes more until egg scrambles.
sauce Add soy sauce, hot sauce, rice, and
1 1/2 cups diced precooked chicken. Stir and cook about 3 minutes
chicken breast more, until dish is well blended and
1 3/4 cups cooked brown rice evenly heated.
Hot sauce to taste
Spiced Beef and Rice D-18

(makes 2 servings)
6 ounce flank steak Cut meat diagonally and across the

1 small onion, cut into eighths grain into thin strips. Place in large
1 red bell pepper, cut into strips zip-top plastic bag with all other
1 small jalapeno pepper, diced ingredients. Shake well to combine.
1 teaspoon olive oil Place into a skillet that's preheated
1 tablespoon diced cilantro over medium-high heat. Cook for 5 to 6
1/8 teaspoon cinnamon minutes, or until meat reaches desired
1/4 teaspoon cumin doneness, turning frequently. Serve
Salt and pepper over brown rice and top with salsa.
HDfit35 55.
Meatloaf Muffins D-19
(makes 3 servings)
1 large egg In a large bowl, whisk egg. Add

1 pound extra-lean ground beef everything else, mixing it with your
2 tablespoons balsamic vinegar hand until well blended. Divide mixture
1/2 cup oats evenly into a 6-cup nonstick muffin
1/4 cup minced onion pan. Preheat the oven to 375°F and
Salt and pepper to taste bake for 25 minutes.
Complete the meal:
1 cup steamed vegetable

Beef Tenderloin D-20

(makes 2 servings)
Two - 4 ounce beef tenderloin Place steaks in a skillet heated over

steaks medium-high heat. Cook 2 minutes per
1 tablespoon olive oil side. Remove from skillet. Add oil,
2 clove garlic sauté garlic for 30 seconds, then add
1/4 teaspoon black pepper pepper, berries, and wine. Return
1/2 cup raspberries or blueberries steaks to pan and cook 4 to 6 minutes
1/3 cup red wine more (or until desired level of
Salt to taste doneness). Add salt to taste.
Complete the meal:
1 cup steamed veggies

Chinese Flank Steak D-21
(makes 2 servings)
6 ounces flank steak Cut meat diagonally and across the

1/2 medium red pepper, cut into grain into thin strips (freezing it for 20
strips minutes first helps a lot). Place in large
1/3 cup cashew pieces zip-top plastic bag with all other
2 green onions, sliced ingredients. Shake well to combine.
3 tablespoons reduced-sodium soy Place into a skillet that's preheated
sauce over medium-high heat. Cook for 5 to 6
1 teaspoon sugar minutes or until meat reaches desired
Hot sauce to taste doneness, turning frequently.
Complete the meal:

Chicken Quesadilla D-22
2 whole wheat tortillas Place 1 tortilla in a nonstick pan that's

1/4 cup shredded fat free Mexican- preheated over medium-low heat, and
blend cheese top with 1/2 of the cheese and the
4 ounces grilled chicken breast, chicken, cilantro, and onion. Add
cubed remaining cheese and top tortilla,
1 sliced green onion pressing down to flatten. Cook 3
Salsa minutes, then flip and cook 3 minutes
more. Serve with salsa.
HDfit35 57.
Garbanzo Chicken D-23
2 cups mixed greens Mix greens, beans, chicken, nuts, and

1 cup baby spinach leaves onion together in a bowl. Top with oil
1/3 cup garbanzo beans, rinsed and vinegar.
1/2 cup grilled chicken breast
1 tablespoon chopped pecans
1 sliced green onion
2 teaspoons olive oil
1 1/2 tablespoons red wine vinegar
Salt and pepper to taste
Orange Chicken D-24

(makes 2 servings)
1 teaspoon olive oil Heat oil in a nonstick skillet over

2 boneless, skinless chicken breast medium heat. Add chicken and
1 tablespoon orange juice concentrate sear for 3 minutes per side. Add
2 tablespoons low-sodium soy sauce orange juice concentrate, soy
1/4 teaspoon powdered ginger sauce, and ginger, stirring to mix.
1 sliced green onion Reduce heat and simmer for 5 to 6
1 tablespoon sliced almonds minutes. Before serving, top with
1 teaspoon diced cilantro green onion, almonds, and cilantro.
1 1/2 cups cooked brown rice Serve with brown rice.
Complete the meal:
Sea Bass D-25
(makes 4 servings)
1 lemon, juiced In a zip-top plastic bag, mix together

2 cloves garlic, crushed lemon juice, garlic, and red pepper
1/2 teaspoon red pepper flakes flakes. Place fish in bag and
4 (6 ounce) sea bass fillets refrigerate, marinating for 30 minutes.
1 1/2 teaspoons paprika In a small bowl, mix paprika, cumin,
1 1/2 teaspoons cumin pepper, and salt, then rub mixture on
2 teaspoons black pepper each fillet. Heat oil in a large nonstick
1/2 teaspoon salt skillet over medium heat. Add fillets,
1 tablespoon olive oil flesh-side down, and cook for 6
minutes. Flip and cook for 6 minutes
Complete the meal: more.

Apple Pork Tenderloin D-26

(makes 4 servings)
1 pound pork tenderloin Pork:

3 cloves garlic, crushed Place pork in an 11" x 7" baking dish,
2 cups apple cider rub with garlic, and pour on cider and
1/2 cup red wine vinegar vinegar. Place in the refrigerator and
marinate for 30 minutes. Once grill is
heated, grill tenderloin for 15 to 17
Complete the meal: minutes. Double-check internal
temperature with a meat thermometer
Mashed sweet potatoes (should read 160 F).
Mashed Spicy Sweet Potatoes:
Boil 4 small peeled sweet potatoes
until tender, then mix with 1 teaspoon
chili powder. Add fat-free half and half
until you reach desired consistency.
HDfit35 59.
Turkey Pasta Bolognese D-27
(makes 4 servings)
2 tablespoons olive oil Heat oil in a large saucepan over

1/4 cup diced smoked turkey medium heat. Add turkey, carrot,
1 carrot, peeled and diced celery, and onion, and cook till very
1 stalk celery, diced tender (about 10 minutes). Add beef
1 small onion, diced and garlic. Cook until beef is browned
1 pound extra-lean ground sirloin (about 5 minutes). Add wine, stirring
2 cloves garlic, crushed well, and cook for 10 minutes more.
3/4 cup red wine Add broth, tomatoes, and milk, and
3/4 cup low-sodium fat free simmer on medium-low heat for 30
chicken broth minutes, stirring occasionally. Prepare
14 ounces chopped tomatoes, pasta according to package directions.
drained Drain, then top with meat sauce and
1/4 cup fat free milk cheese.
9 ounces Barilla Plus penne pasta
4 tablespoons grated fat free
mozzarella cheese
Enchilada Lasagna D-28

(makes 4 servings)
1/2 pound ground turkey breast Brown turkey in a nonstick skillet

1 1/2 cups shredded fat free (about 5 minutes). Once cooled,
Mexican blend cheese combine with cheese (reserving 1/2
1 cup canned diced tomatoes, cup), tomatoes, cottage cheese,
drained chilies, onions, chili powder, and garlic
1 cup fat free cottage cheese in a large bowl, stirring well to mix.
1/4 cup jalapeno peppers, diced Coat an 11" x 7" baking dish with
1/2 cup sliced green onions cooking spray. Place three tortillas on
2 teaspoons chili powder bottom of pan, and top with one-half of
2 cloves garlic, crushed turkey mixture. Add three more
9 whole wheat tortillas tortillas, and top with remaining turkey
mixture. Place three more tortillas on
top, pour taco sauce over top tortillas,
and sprinkle with remaining 1/2 cup
cheese. Bake at 375°F for 20 minutes.
Lemon Chicken D-29
(makes 4 servings)
4 boneless, skinless chicken Add 1 tablespoon oil to ovenproof

breasts skillet heated to medium-high heat.
1 tablespoon olive oil Place chicken in skillet, and sear for 2
2 teaspoons olive oil minutes per side. While chicken
1/2 lemon, juiced and zest cooks, add remaining 2 teaspoons oil,
1/4 cup parsley lemon juice, zest, and herbs to blender
1/4 cup mint or small food processor and pulse until
1/4 cup basil well mixed. Place skillet with chicken
1/4 cup white wine into a 400 F oven to roast for 8
Salt and pepper to taste minutes. Remove skillet from oven,
and place chicken on plate. Season to
taste with salt and pepper. Pour wine
Complete the meal: into hot skillet, scraping up any brown
bits from bottom of pan. Pour in herb
1 cup steamed vegetables sauce and cook on stovetop for 1
minute more, stirring frequently. Pour
sauce over chicken.
Greek Meatballs and Pasta D-30

(makes 2 servings)
4 ounces Barilla Plus spaghetti Cook pasta according to package

5 ounces ground turkey breast directions. While pasta is boiling, mix
2 tablespoon chopped fresh together turkey, parsley, feta, garlic,
parsley and egg in a large bowl until well
2 tablespoons feta cheese blended. Roll into 1" diameter
2 cloves garlic, minced meatballs. Add oil to a nonstick skillet
1 large egg heated to medium-high heat. Cook
2 tablespoons olive oil meatballs for 4 minutes per side or
2 cups marinara sauce until nicely browned. Microwave
marinara for 2 minutes or until hot.
Drain cooked pasta, and top with
marinara and meatballs.
HDfit35 61.
Chicken Penne Pasta D-31
(makes 2 servings)
4 ounces Barilla Plus penne pasta Cook pasta according to package

2 (4-5 ounce each) chicken breast, directions. While pasta is boiling, sear
pounded to 1/4’ thickness chicken in a skillet on medium-high
Salt and pepper to taste heat (about 4 to 5 minutes per side),
seasoning each side with a pinch of
1 clove garlic, crushed
1/2 teaspoon dried rosemary, diced salt and pepper. Remove the breasts
1 cup cannellini beans, rinsed from the skillet and set aside. Turn
2 heaping tablespoons roasted red down heat to medium. Add oil, garlic,
pepper rosemary, beans, red pepper, and
4 cups baby spinach leaves spinach to skillet. Cook until spinach
2 tablespoons grated Parmesan cheese wilts (about 1 to 2 minutes), turning
frequently. Slice chicken and toss it
together with drained pasta and
spinach-bean mixture. Top each plate
with 1 tablespoon cheese.
Broiled Salmon D-32

(makes 2 servings)
1 tablespoon blueberry jam Preheat oven to broil. In a small bowl,

2 teaspoons barbecue sauce stir together jam and barbecue sauce
2 (4 ounce each) salmon fillets until well blended. Coat a baking sheet
Salt and pepper to taste with cooking spray. Arrange salmon on
it, sprinkle with salt and pepper, then
spoon one-third of the sauce over each
fillet. Reserve one-third. Broil for 5
Complete the meal: minutes or until fish flakes. Spoon
remaining sauce over fillets before
1 cup steamed vegetables serving.
Bar-B-Que Pizza D-33
1/4 cup barbeque sauce Spread the barbecue sauce on the

1 ready-made flatbread flatbread. Top with the tomatoes,
1/4 cup canned diced tomatoes chicken, scallion, cilantro, and
1 tablespoon chili pepper mozzarella. Bake at 375°F for 6
1 tablespoon diced onion minutes
3/4 cup grilled chicken breast
2 tablespoons sliced scallions
1 teaspoon diced cilantro
3 tablespoons grated fat free
mozzarella cheese
Peanut Shrimp D-34

(makes 2 servings)
2 teaspoons peanut oil Combine oil and pepper flakes in a

1/4 teaspoon red pepper flakes medium-hot skillet. Add everything but
1/2 cup French green beans, cut the shrimp (they're already precooked
into pieces before freezing). Cook for 2 to 3
1/3 cup carrot wisps minutes, stirring frequently. Add
1/4 cup whole unsalted cashews shrimp and cook for another 2 to 3
2 teaspoons reduced-sodium soy minutes, stirring frequently. Serve over
sauce brown rice.
2 teaspoons orange juice
1/4 teaspoon orange zest
1 1/2 cups medium frozen shrimp,
defrosted with tails removed
HDfit35 63.
Salmon Sliders D-35
(makes 3 servings)
5.3 ounce honey Greek yogurt Combine yogurt, lime juice, orange
Juice of 1/2 medium size lime juice, and honey; set aside. Preheat
Juice of 1/2 medium size orange grill to medium. Wash salmon and pat
1 pound skinless, boneless salmon dry. Chop half the fish and place in
1 tablespoon sesame oil
food processor along with sesame oil,
2 tablespoons low-sodium soy sauce
1 piece ginger (1 inch) chopped soy sauce, ginger, garlic, lemon juice,
2 garlic cloves, chopped and salt and pepper to taste. Process
Juice of 1/2 medium size lemon into a pasty puree. Chop remaining
1/2 cup bread crumbs salmon and add to puree along with
1/2 cup cilantro, chopped bread crumbs and cilantro. Pulse until
2 teaspoon vegetable oil combined. Form into 12 small patties
6 small whole grain pita and brush with oil. Grill 4 minutes per
side. Stuff pitas with two burgers and
yogurt sauce.
Complete the meal:
Supplemental Meals
Category 1 (100 calorie options)
♦ 1/2 scoop whey protein mixed with 1/2 cup fat free milk + 1 stevia
♦ 5.3 ounce Greek yogurt
♦ 1 ounce of turkey jerky
♦ 8 ounce glass of fat free milk
♦ 1/2 Pure Protein bar
♦ 1/2 2:1 protein bar
♦ 1/4 cup soy nuts
♦ 1 Slimfast 100 Calorie Snack Bar
♦ 1/2 cup fat free cottage cheese
♦ 2 low fat string cheese
Category 2 (200 calorie options)
♦ 1 scoop whey protein mixed with 8 ounces of fat free milk + 1 stevia
♦ 1 1/2 scoops of whey protein mixed with 16 ounces of coffee
♦ 5.3 ounce Greek yogurt and 1 ounce of fat free pretzels
♦ 5.3 ounce Greek yogurt and 1/4 cup granola
♦ 5.3 ounce Greek yogurt and 1/4 cup soy nuts
♦ One full Pure Protein bar
♦ One full 2:1 protein bar
♦ 2 ounces of turkey jerky
♦ 1 cup cottage cheese and 1/2 cup fruit
♦ 2 low fat string cheese and 10 reduced fat Wheat Thin crackers
♦ 1 tablespoon of peanut butter and 1/2 apple
♦ 1 tablespoon of peanut butter and 1 stalk of celery
HDfit35 65.
Appendix 1 - Out the Door Menu Items
Fast Breakfast
Power Oatmeal B1 Page 11

Bagel and Yogurt B5 Page 13
Bagel and Boiled Eggs B6 Page 13
Coffee Smoothie and Bagel B7 Page 14
Peanut Butter Oatmeal B17 Page 19
Peanut Putter and Jelly Smoothie B18 Page 19
Cereal Smoothie B19 Page 20
Mint Patty Smoothie B20 Page 20
Berry Mash B26 Page 23
Under 10-Minute Breakfast
Protein Pancakes B2 Page 11

French Toast B3 Page 12
Breakfast Wrap B4 Page 12
Egg McMuscle Muffin B8 Page 14
Turkey in a Blanket B9 Page 15
Egg and Tuna Casserole B14 Page 17
Salmon and Egg Bake B15 Page 18
Waffle Egg and Turkey Sandwich B21 Page 21
Salmon English Muffin B22 Page 21
Salmon Burrito B23 Page 22
Fast Lunch
Mac’N Tuna L1 Page 29

Mediterranean Turkey Pita L3 Page 30
Mediterranean Chicken Pita L4 Page 30
Grilled Chicken Salad L5 Page 31
Nutty Girl Bagel L6 Page 31
Shrimp Salad L8 Page 32
Oriental Chicken Salad L9 Page 33
Chicken Burrito L10 Page 33
Thai Chicken Wrap L12 Page 34
Plain Ole’ Turkey Sandwich L14 Page 35
Orange Chicken Salad L16 Page 36
Tone-Up Tuna Salad L21 Page 39
Banana Split Salad L23 Page 40
Hummus Chicken Lettuce Wrap L26 Page 41
Less Than 10-Minute Lunch
Black Bean Burrito L7 Page 32

Double Turkey Wrap L11 Page 34
Tuna Melt L15 Page 36
Reuben Sandwich L17 Page 37
Bean Tostada L22 Page 39
Mediterranean Turkey Wrap L25 Page 41
Thanksgiving on a Muffin L28 Page 42
HDfit35 67.

HDfit35 Nutrition Plan

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HDfit35 Nutrition Plan

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HDfit35

For some of you committing to

For others, you who have been there-done-that and consider

Regardless of your fitness level your customized HDfit35 fitness

There are two components to your HDfit35 program - fitness and

The nutrition component of your HDfit35 program is described in

Since everything about HDfit35 is customized, your nutrition

How to use this booklet:

1. Take a look at your Nutrition

Follow your HDfit35 fitness and nutrition program and in no time

Current weight (lbs):

Body fat (%):

Body fat (lbs)

Lean mass (lbs)

Water per day (ounces):

Caloric requirement: calories

Primary meal calories: -1,200 calories

Supplementary calories needed: calories

Your individualized HDfit35 nutrition plan has been calibrated to

Rule #1 - You Have to Eat

Rule #2 - You Have to Drink Water

Rule #3 - When You Crave…

Rule #4 - You Have to Eat Three Core Meals Every Day

Rule #5 - Use Supplemental Menu to Get Your Required Calorie Count

We have created two Supplemental menus. Category 1 Meals contain

Core Meal 1 - Breakfast at 7:00 a.m. 400 calories

As a rule of thumb you should refuel

Pretty simple. Now you just have to do it! There’s no “forgetting”

What to Drink With a Meal

When a beverage is not indicated we suggest: coffee, green tea, iced

Egg Beaters for Whole Eggs

Small side salad - 1 cup steamed vegetables - 1 medium sized fruit

Keeping Track of Meals

Take a little time and check out the menu

You’ve taken the first big step...signing up for HDfit35...all of the

Appendix 1 - Quick Meals

3/4 cup water In a microwave bowl combine water

Protein Pancakes B-2

2 cups of Krusteaz Fat Free In a medium bowl blend together

8 oz glass of fat free milk Tip: Freeze remaining pancakes and

Breakfast Wrap B-4

6 egg whites In a bowl whisk together egg whites,

5.3 ounce Greek yogurt Open Greek yogurt

Complete the meal:

8 oz glass of fat free milk

Bagel and Boiled Eggs B-6

3 hard boiled eggs To boil eggs—place eggs in a

16 ounces of coffee Brew coffee to taste. In a separate

Tip: use a shaker cup to mix protein

Egg McMuscle Muffin B-8

1 whole wheat English muffin In a bowl whisk together eggs. Add

2 - Power Pancakes (B-2) Follow preparation of pancakes in

8 oz glass of fat free milk

Spicy Breakfast Braid B-10

Turkey and Cheese Casserole B-12

Egg and Tuna Casserole B-14

3 whole eggs In a bowl, combine eggs, milk, salt,

3 large eggs In a bowl, combine eggs, milk, salt,

Breakfast Tostada B-16

1/4 cup fat free milk Combine first 5 ingredients in a large

1/3 cup water In a microwave bowl add water and

Peanut Butter and Jelly Smoothie B-18

Mint Patty Smoothie B-20

3/4 cup 1% chocolate milk Pour all liquid ingredients into a