ESS Mealplan

ARE YOU READY TO GET
SHREDDED?
Jillian Michaels Extreme Shed & Shred is a fat-blasting, total body workout designed to help you drop pounds and get SHREDDED fast! But as you know, getting shape is about calories in and calories out. For optimal results and to get in the best shape of your life, Im putting you on a strict 30-day meal plan. Sounds tough? Actually, its not. Heres the deal. There are 10 options for each meal breakfast, lunch, snacks, & dinner. The idea is that you can have any meal option on any day. The calories are all pretty equal. (Breakfast, lunch, and dinner are all around 400 calories; snacks are about 200.) Love one breakfast? Eat it every day. Crave variety? Mix and match the other options however you like. Since Im always asked which brands I recommend, the brands Ive included in this plan are my personal favorites. (The ONLY brand that I have any financial investment in is Popchips.) And, if you dont like Popchips, there are many other snack options to choose from, as well. So, whether you are looking to drop 5 lb or 50 lbs, Extreme Shed & Shred will deliver on its promise of insane, ripped results in a hurry. Do it every day and follow this 30-day meal plan and you wont believe the results.
WANT EVEN MORE WAYS TO GET SHREDDED?

Get a FREE 30 day membership to Jillians online program at
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Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file. The recipes are organized alphabetically by meal.
30 DAY MEAL PLAN

Snack
Apple with Almond Butter
Breakfast
Lunch
BBQ Chicken Sandwich
Dinner
Southwestern Burgers with Tomato Salsa
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10
Banana Breakfast Shake
Greek Breakfast Pocket
Steak Wrap with an Apple
Cottage Cheese with Pork Medallions with Blueberries and Almonds Pomegranate Sauce Wild Rice and Almonds and Chili Chicken Breasts
Spinach Ricotta Omelet
Jillians Subway Veggie Delite
Popchips with Cottage Cheese
Cereal with Blueberries and Milk
Tuna Nicoise Salad with Multigrain Crackers
Roasted Salmon with Dark Chocolate Cashews Pepita and Cumin Seed Crust
Healthy Eggs Benedict
Thai Curry Shrimp Salad Chips and Salsa
Veggie Enchilada
Jillians French Toast with Blueberries
Ham and Apple on Grilled Country Bread
Mozzarella Cheese and Small Pear
Baked Lemon-Garlic Shrimp
Breakfast Burrito
Asian Almond Chicken Salad
Banana Pops
Tex Mex Chicken Skillet
Scrambled Eggs and Toast
Southwest Stuffed Sweet Potato
Caf Latte and a Pear
Steak and Red Onion with Warm AppleCabbage Slaw Salmon with Black Bean Sauce
Multigrain Cereal Parfait
Chicken and Blackberry Salad
Turkey Jerky
Open Faced Spinach and Feta Melt
Dark Chocolate Cashews
Pork Medallions with Pomegranate Sauce
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*Product can be found at www.jillianmichaels.com/shop and fine retailers.

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Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file. The recipes are organized alphabetically by meal.
30 DAY MEAL PLAN

Snack
22 Days Bar
TM
Breakfast
Lunch
Dinner
Vegetable Soup
Grilled Salmon Salad with Raspberries
Chips and Salsa
Baked Lemon-Garlic Shrimp
Roasted Salmon with Cottage Cheese with Pepita and Cumin Seed Blueberries and Almonds Crust Mozzarella Cheese and Small Pear
Veggie Enchilada
Wild Rice and Almonds Apple with Almond Butter and Chili Chicken Breasts Salmon with Black Bean Sauce
Banana Pops
Thai Curry Shrimp Salad
Pork Medallions with Pomegranate Sauce
Tex Mex Chicken Skillet
Breakfast Burrito
Dark Chocolate Cashews
Steak and Red Onion with Warm AppleCabbage Slaw Baked Lemon-Garlic Shrimp
22 Days Bar
TM

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Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe file.
30 DAY MEAL PLAN

Breakfast Lunch
Snack
Chips and Salsa
Dinner
Vegetable Soup
Turkey Jerky
Roasted Salmon with Pepita and Cumin Seed Crust Southwestern Burgers with Tomato Salsa
Mozzarella Cheese and Small Pear
Wild Rice and Almonds Cottage Cheese with and Chili Chicken Blueberries and Almonds Breasts
Apple with Almond Butter Tex Mex Chicken Skillet
Thai Curry Shrimp Salad
Banana Pops
Southwestern Burgers with Tomato Salsa
Breakfast Burrito
Veggie Enchilada
22 Days Bar
TM
Steak and Red Onion with Warm AppleCabbage Slaw almon with Black Bean Sauce
Turkey Jerky
Vegetable Soup

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Breakfast Recipes
Ingredients 1 cup(s) milk, fat-free 3/4 cup(s) banana(s), sliced 3/4 teaspoon flax seeds, ground 2 teaspoon peanut butter, natural Ice cubes, optional
Grab one of these quick meals and start your day and your metabolism off right.
BANANA BREAKFAST SHAKE
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 305 Total Fat ............................10 g Saturated Fat ......................2 g Cholesterol .......................4 mg Sodium .........................128 mg Total Carbohydrate ...........44 g Dietary Fiber .......................6 g Protein ...............................14 g
Preparation Combine all the ingredients in a blender and blend until smooth.
GREEK BREAKFAST POCKET

Ingredients 1 egg(s) 1/2 cup(s) egg whites, liquid 1 pita, mini, 100% whole wheat 1 cup(s) lettuce, romaine, chopped 6 medium olives, pitted, sliced 1/4 cup(s) tomato(es), plum, chopped 1 1/2 teaspoon oil, olive Salt and black pepper, to taste
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 320 Total Fat ............................15 g Saturated Fat ......................3 g Cholesterol ...................212 mg Sodium .........................652 mg Total Carbohydrate ...........22 g Dietary Fiber .......................4 g Protein ...............................24 g
Preparation Cook eggs: combine egg and egg whites in microwave-safe dish. Microwave on high for 1 1/2 to 2 minutes, until eggs are almost set. Remove from microwave and set aside. Fill pita with lettuce, olives and tomatoes. Cut cooked eggs into slices and add to pita. Drizzle sandwich with oil. Add salt and pepper as desired.
SPINACH-RICOTTA OMELET
Ingredients 1 large egg(s) 1/2 cup(s) egg whites, liquid 1/3 cup(s) cheese, ricotta, fat-free 1 1/2 teaspoon oil, canola 1/2 cup(s) spinach, frozen chopped Salt and black pepper, to taste
NUTRITION FACTS
Preparation Whisk together egg, egg whites and ricotta in medium bowl. Coat bottom of medium frying pan with oil. Saut spinach on medium-high heat, about 2-3 minutes. Add egg mixture to pan. As eggs begin to set, lift edges with spatula so uncooked eggs will seep out and cook. When fully cooked, remove from pan, fold in half and serve. Add salt and pepper if desired.

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Breakfast Recipes (cont)

CEREAL WITH BLUEBERRIES AND MILK
Ingredients 1 1/4 cup(s) cereal, 100% whole-grain 3/4 cup(s) coconut milk 3/4 cup(s) blueberries
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 294 Total Fat ..............................2 g Saturated Fat ......................1 g Cholesterol .......................8 mg Sodium .........................253 mg Total Carbohydrate ...........65 g Dietary Fiber .....................11 g Protein ...............................12 g
Preparation Pour cereal into a bowl. Top with milk and serve.
HEALTHY EGGS BENEDICT
Ingredients Cooking spray, light 3 clove(s) garlic, minced 10 ounce(s) spinach, packaged and prewashed, organic, washed again Salt, to taste 3 ounce(s) vinegar, white 4 large egg(s) 2 large tomato(es), organic, sliced 4 English muffin, 100% whole-wheat, toasted Freshly ground pepper, to taste
NUTRITION FACTS
Number of Servings: 4 Amount Per Serving Calories .............................. 260 Total Fat ..............................7 g Saturated Fat ......................2 g Cholesterol ...................211 mg Sodium .........................391 mg Total Carbohydrate ...........40 g Dietary Fiber .......................7 g Protein ...............................14 g
Preparation Coat a medium saut pan with cooking spray and heat on medium. Heat garlic until slightly tender, add the spinach, and cook until soft, adding a pinch of salt if desired. Bring 2 quarts of water and vinegar to a slow boil in a medium saucepan. Crack open an egg in a small bowl or cup to ensure that there arent any pieces of shell in the yolk or white. With a wooden spoon, quickly stir the liquid in the pot to create a spiral, or tornado, gently pour the egg into the center of the tornado, and stop stirring. Remove the egg with a slotted spoon when it looks like it has cooked through. Repeat with the remaining 3 eggs. Place tomato slices on toasted muffin halves, followed by the desired amount of spinach, and top with egg and black pepper to taste. Serve.

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JILLIANS FRENCH TOAST WITH BLUEBERRIES
Ingredients 1 egg(s), whites only 1 cup(s) half-and-half, fat-free 3 tablespoon honey 1 tablespoon cinnamon, ground 1/4 teaspoon nutmeg, ground 1 teaspoon orange extract, or lemon extract 1 cup blueberries 3 drop(s) vanilla extract 1/4 teaspoon salt 6 slice(s) bread, sprouted wheat, whole grain, low-sodium, such as Ezekial 6 tablespoon maple syrup
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 379 Total Fat ..............................1 g Saturated Fat ......................0 g Cholesterol .......................0 mg Sodium .........................282 mg Total Carbohydrate ...........79 g Dietary Fiber .....................11 g Protein ...............................13 g
Preparation In a wide bowl, beat the egg white with the half-and-half. Add honey, cinnamon, nutmeg, orange or lemon extract, vanilla extract, and salt. Dip each slice of bread in the mixture for a minute. Spray skillet with nonstick cooking spray and heat on medium. Cook French toast on both sides until brown. Dust with cinnamon one last time and top with remaining honey. Serving Size: 2 pieces of French toast with 2 tbsp syrup and blueberries.
BREAKFAST BURRITO
Ingredients 8 slice(s) turkey bacon, nitrate-free 6 large egg(s), whites only, beaten 1 small tomato(es), cored, seeded, and chopped 1/2 cup(s) cheese, cheddar, reduced-fat, shredded 4 tortilla(s), whole-wheat, low carb, 6-inch 4 tablespoon salsa
NUTRITION FACTS
Number of Servings: 4 Amount Per Serving Calories .............................. 226 Total Fat ..............................7 g Saturated Fat ......................2 g Cholesterol .....................40 mg Sodium .........................969 mg Total Carbohydrate ...........15 g Dietary Fiber .......................9 g Protein ...............................25 g
Preparation Place the bacon between two paper towels on a paper plate. Microwave on high 45 minutes, just until the bacon is crisp. Break into pieces. Spray a skillet with nonstick cooking spray and heat on medium. Scramble the egg whites in skillet until almost done. Add the tomato and bacon. Cook 30 seconds to 1 minute. Heat the tortillas for 10 seconds in the microwave, or you can warm them in a pan for a minute or two. Spoon the egg scramble equally into center of tortillas. Sprinkle low-fat cheese on top. Fold burrito style. Serve immediately with salsa to taste.
SCRAMBLED EGGS AND TOAST
Ingredients 1 organic egg cup egg whites, liquid 1 teaspoon olive oil (optional) Salt and pepper to taste 2 slices of multi-grain bread (preferably Ezekial 4:9 brand)
NUTRITION FACTS
Preparation In a medium metal or glass bowl, whisk together eggs and egg white. Coat bottom of small frying pan or skillet with oil. Heat on high until oil begins to sizzle; lower flame to low-medium and add egg mixture. When eggs start to set, use a wooden spoon or spatula to push cooked pieces towards center of the pan. Repeat this process until eggs are completely cooked, breaking up any large pieces of egg with spoon. Remove from heat and add salt and pepper to taste. Serve with toasted bread.

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MULTIGRAIN CEREAL PARFAIT
Ingredients 16 ounce(s) yogurt, low-fat vanilla 1 cup(s) cottage cheese, 1% fat 1 cup(s) cereal, 100% whole-grain 4 tablespoon nuts, walnut pieces 2 large banana(s), sliced 4 whole strawberries
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 277 Total Fat ..............................7 g Saturated Fat ......................2 g Cholesterol .......................5 mg Sodium .........................349 mg Total Carbohydrate ...........41 g Dietary Fiber .......................5 g Protein ...............................14 g
Preparation Set aside 4 ounces of yogurt, 2 tablespoons of nuts, and the strawberries. Mix together remaining yogurt with cottage cheese. Layer half of the yogurt-cottage cheese mixture in each of 4 parfait glasses, top with half the cereal and remaining nuts, followed by half of the banana slices. Repeat layering with the other half of the yogurt-cottage cheese mixture, cereal, nuts, and bananas. Top each parfait with 1 tablespoon of yogurt and half a tablespoon of nuts and a strawberry.
OPEN-FACED SPINACH AND FETA MELT

Ingredients 1/2 cup(s) cottage cheese, low-fat 1 ounce(s) cheese, feta 1 cup(s) spinach, raw 1/2 cup(s) tomato(es), chopped 4 tablespoon basil, fresh 1 clove(s) garlic 1 English muffin, 100% whole-wheat
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 320 Total Fat ..............................8 g Saturated Fat ......................4 g Cholesterol .....................30 mg Sodium .......................1225 mg Total Carbohydrate ...........37 g Dietary Fiber .......................6 g Protein ...............................27 g
Preparation Preheat oven to 425 degrees. Mix cottage cheese, feta, spinach, tomatoes, basil and garlic. Split English muffin in half and top with cheese mixture. Bake until bubbly (about 10 minutes).

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Lunch Recipes
These protein-packed meals pack a lot of power to keep you going all day.
STEAK WRAP WITH AN APPLE
Ingredients 1 tablespoon sauce, steak, roasted garlic 1 tablespoon onions, finely chopped 1/4 teaspoon hot sauce 4 ounce(s) beef, lean sirloin 1 tortilla(s), flour, whole-wheat, 6 diameter 1 slice(s) cheese, reduced-fat 1 ounce(s) pepper(s), red sweet, roasted
NUTRITION FACTS
Preparation Heat broiler. Mix the steak sauce, onion, and hot pepper sauce. Set aside 1/3 of sauce for later. Broil steak 5 to 7 minutes on each side, until cooked through, brushing occasionally with sauce. Cut steak across the grain into thin strips. Spread any remaining sauce on tortilla, and layer cheese, meat, and peppers on top. Fold the bottom of the tortilla up and then fold over the sides.
TUNA NIOISE SALAD WITH MULTIGRAIN CRACKERS

Ingredients 2 cup(s) salad greens 1/2 cup(s) brussels sprouts 5 tomato(es), cherry 1/2 cup(s) pepper(s), red, bell, chopped 2 large egg(s), hard boiled, use whites only 6 ounce(s) fish, tuna, light, packed in water, drained 1 tablespoon vinaigrette, balsamic, low-fat 10 crackers, whole-grain, such as Kashi 7-grain Preparation Combine all ingredients on a plate and serve.
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 400 Total Fat ..............................5 g Saturated Fat ......................1 g Cholesterol .....................51 mg Sodium .......................1021 mg Total Carbohydrate ...........34 g Dietary Fiber .......................8 g Protein ...............................57 g
Jillians SUBWAY Veggie Delite

Ingredients 1 6-inch Italian bread Lettuce Tomatoes Green peppers Cucumbers Avocado Onions Black pepper Mustard (optional) Vinegar (optional)
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 270 Total Fat ..............................7 g Saturated Fat ...................1.5 g Cholesterol .......................0 mg Sodium .........................510 mg Total Carbohydrate ...........46 g Dietary Fiber .......................4 g Protein .................................9 g
Preparation At the SUBWAY counter, request the Veggie Delite with the works on Italian bread (toasted or untoasted), with lettuce, tomatoes, green peppers, cucumbers, onions, mustard, and avocado (instead of cheese). For condiments, add black pepper, mustard, and vinegar, to taste. No cheese, oil, mayonnaise or salt.

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Lunch Recipes (cont)

GRILLED SALMON SALAD WITH RASPBERRIES
Ingredients 3 ounce(s) fish, salmon fillet 2 cup(s) lettuce, mixed greens 1 cup(s) tomato(es), chopped 2/3 cup(s) raspberries 1/4 ounce(s) nuts, pecans 1 cup(s) cucumber(s), pared and chopped 1/4 cup(s) dill 2 tablespoon vinaigrette, red wine, fat-free
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 412 Total Fat ............................14 g Saturated Fat ......................1 g Cholesterol .....................52 mg Sodium .........................428 mg Total Carbohydrate ...........45 g Dietary Fiber .....................12 g Protein ...............................33 g
Preparation Spray pan with non-stick spray and heat over medium heat. Place salmon in pan and cook until flakes easily (about 5 minutes each side). Meanwhile, dice tomatoes and cucumber. Mix greens, tomatoes, raspberries, pecans, cucumber, and dill. Place salmon on vegetable mixture and top with dressing.
THAI CURRY SHRIMP SALAD
Ingredients 1 teaspoon curry powder 1/4 cup(s) yogurt, fat-free plain 2 cup(s) lettuce, mixed greens, packaged 3 ounce(s) shrimp, cooked 1/2 cup(s) sprouts, bean 1/2 cup(s) cucumber(s), pared and chopped 1/2 cup(s) carrot(s), chopped 1/2 cup(s) pepper(s), red, bell, chopped 1/2 cup(s) snow pea pods 2 tablespoon cilantro, chopped 1 pepper(s), jalapeno, seeded and chopped 1 ounce(s) nuts, peanuts, unsalted
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 405 Total Fat ............................15 g Saturated Fat ......................2 g Cholesterol ...................170 mg Sodium .........................303 mg Total Carbohydrate ...........36 g Dietary Fiber .....................13 g Protein ...............................38 g
Preparation Combine curry powder and yogurt. Combine remaining ingredients. Stir curry yogurt sauce into shrimp mixture.
CHICKEN AND BLACKBERRY SALAD
Ingredients Cooking spray, olive oil-flavored, for the grill pan 2 slice(s) bread, whole-wheat country, crusty, or whole-wheat boule 1 1/2 teaspoon mustard, Dijon 1/4 teaspoon honey 1 1/2 ounce(s) ham, smoked, organic, thinly sliced, such as Black Forest 1/2 ounce(s) cheese, cheddar, reduced-fat, thinly sliced 1/4 apple(s), Granny Smith, cored and thinly sliced Freshly ground pepper, to taste Preparation Shred rotisserie chicken into bite-sized pieces. Mix all ingredients. Eat immediately.
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories .............................. 409 Total Fat ............................16 g Saturated Fat ......................5 g Cholesterol .....................77 mg Sodium .......................1040 mg Total Carbohydrate ...........42 g Dietary Fiber .....................11 g Protein ...............................33 g

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ASIAN CHICKEN ALMOND SALAD
Ingredients 4 chicken, breast, halves, boiled 1 1/2 tablespoon oil, vegetable 12 cup(s) lettuce, mixed greens, lightly packed 1/2 cup(s) nuts, almonds, organic, slivers, toasted 1/2 cup(s) plum sauce 2 tablespoon vinegar, rice 2 teaspoon lemon juice 1 teaspoon oil, oriental sesame 1 teaspoon garlic, minced 1/2 teaspoon pepper, red flakes 1 tablespoon cilantro, chopped
NUTRITION FACTS
Number of Servings: 4 Amount Per Serving Calories .............................. 431 Total Fat ............................19 g Saturated Fat ......................3 g Cholesterol .....................73 mg Sodium .........................121 mg Total Carbohydrate ...........34 g Dietary Fiber .......................6 g Protein ...............................33 g
Preparation Season chicken breasts with salt and pepper. In large nonstick skillet, heat oil over medium-high heat. Add chicken breasts; cover and cook 5 minutes. Turn chicken, cover and cook 5 minutes longer. Uncover and continue to cook just until juices run clear when chicken is pierced with knife point; set aside. In large bowl, toss greens with 3/4 cup of the Plum Sauce Dressing; divide among four plates. Cut each chicken breast into 1/2 inch slices and fan out on greens. Drizzle each chicken serving with 1 tablespoon dressing. Sprinkle each serving with 2 tablespoons of almonds. Plum Sauce Dressing: In bowl, whisk 1/2 cup prepared plum sauce; 1/3 cup water; 2 tablespoons rice vinegar; 2 teaspoons fresh lemon juice; 1 teaspoon Oriental sesame oil; 1 teaspoon minced garlic; 1/4 to 1/2 teaspoon red pepper flakes and 1 tablespoon chopped cilantro. Makes about 1 cup.
SOUTHWEST STUFFED SWEET POTATO

Ingredients 1 medium potato(es), sweet 1/2 cup(s) cottage cheese, low-fat 1/2 cup(s) beans, black, drained and rinsed 1 ounce(s) cheese, mozzarella, part-skim 2 tablespoon guacamole, store-bought 1 tablespoon salsa 1/2 teaspoon cumin seeds
NUTRITION FACTS
Preparation Pierce sweet potato with fork and microwave until cooked through (about 5-6 minutes; time will vary depending on microwave). Blend cottage cheese in a blender. Heat pan over medium-low heat. Place blended cottage cheese, black beans, and cumin in pan. Cook until warm, stirring constantly. Slice potato in half. Pour bean and cheese mixture in potato. Stuff potato with remaining ingredients.

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BBQ CHICKEN SANDWICH
Ingredients 6 ounce(s) chicken, breast, boneless, skinless 1 tablespoon barbecue sauce 2 slice(s) bread, 100% whole-wheat, toasted 1 piece(s) lettuce, romaine 1 slice(s) tomato(es), medium 1/4 cup(s) onion(s), red, sliced
NUTRITION FACTS
Preparation Preheat the oven or outdoor grill to medium-high heat. Coat both sides of the chicken breast with barbecue sauce and place in an aluminum-foil lined pan. Bake in the oven or grill for about 30 minutes, or until no longer pink in the middle. When the chicken is almost ready, toast the bread. Place cooked chicken on one slice of bread and top with lettuce, tomato, and onion. Cover with second slice of bread and serve.
HAM AND APPLE ON GRILLED COUNTRY BREAD
Ingredients Cooking spray, olive oil-flavored, for the grill pan 2 slice(s) bread, whole-wheat country, crusty, or whole-wheat boule 1 1/2 teaspoon mustard, Dijon 1/4 teaspoon honey 1 1/2 ounce(s) ham, smoked, organic, thinly sliced, such as Black Forest 1/2 ounce(s) cheese, cheddar, reduced-fat, thinly sliced 1/4 apple(s), Granny Smith, cored and thinly sliced freshly ground pepper, to taste
NUTRITION FACTS
Number of Servings: 1 Amount Per Serving Calories ........................... 290.4 Total Fat ...........................6.1 g Saturated Fat ......................n/a Cholesterol ..........................n/a Sodium ......................860.8 mg Total Carbohydrate ........39.8 g Dietary Fiber ....................n/a g Protein ............................19.4 g
Preparation Pierce sweet potato with fork and microwave until cooked through (about 5-6 minutes; varies depending on microwave). Blend cottage cheese in a blender. Heat pan over medium-low heat. Place blended cottage cheese, black beans, and cumin in pan. Cook until warm, stirring constantly. Slice potato in half. Pour bean and cheese mixture in potato. Stuff potato with remaining ingredients.

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Snack Recipes
22 DAYS BAR
Select one of these delicious (approx.) 200-calorie afternoon treats to enjoy between lunch and dinner.
Ingredients 1 22 Days brand protein bar
TM
Preparation I prefer either the 22 Days brand or Lara Bar brand. Both are all natural no preservatives, artificial colors, sweeteners, or flavors, no trans fat, no corn syrup, and no soy. Open the wrapper and enjoy.
DARK CHOCOLATE CASHEWS
Ingredients 1 Serving of Next Organics Dark Chocolate Cashews Preparation I prefer this brand because it is organic, is made with 70% cacao, and contains no preservatives or additives. They make a variety of chocolate covered nuts and fruits. Yum!
COTTAGE CHEESE WITH BLUEBERRIES AND ALMONDS

Ingredients 10 ounce(s) cottage cheese, low-fat, low sodium 1/2 cup(s) blueberries 2 tablespoon nuts, almonds, organic, slivers
Preparation In small bowl, combine cottage cheese and blueberries. Top with slivered almonds.
APPLE WITH ALMOND BUTTER
Ingredients 1 medium apple(s) 2 tablespoon almond butter, organic, unsalted Preparation Rinse apple and dry. Slice apple and spread almond butter on top. Serve.
CHIPS AND SALSA
Ingredients 1 serving (about 18 chips) Baked Guiltless Gourmet tortilla chips cup fresh salsa Preparation Dip the chips into the salsa and enjoy.

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Snack Recipes (cont)

POPCHIPS WITH COTTAGE CHEESE
Ingredients 1 small bag of popchips, any flavor 200 calories or less 1/2 cup of non-fat organic cottage cheese Preparation Pour chips onto a small plate and serve alongside a bowl of cottage cheese.
MOZZARELLA CHEESE AND SMALL PEAR
Ingredients 1 Horizon Organic low-fat organic mozzarella cheese stick 1 organic pear, small Preparation Slice the pear and remove the cheese stick from the plastic wrap.
BANANA POPS
Ingredients 4 banana(s), peeled 1/2 cup(s) honey 8 popsicle sticks 1 1/3 cup(s) nuts, almonds, organic, ground toastedPreparation Preparation Spread ground nuts on a plate or plates. Cut bananas in half crosswise. Insert a popsicle stick into each cut end. To assemble, hold each banana half over plate or waxed paper to catch drips. Spoon about 1 tbsp. honey over banana, rotating and smoothing honey with back of spoon to coat all sides. (Or, squeeze honey from a plastic honey bear container and smooth out with spoon.) Roll banana in nuts until coated on all sides, pressing with fingertips to help topping adhere. Place pops on waxed paper lined cookie sheet. Repeat with remaining bananas, honey and nuts. Serve at once.
CAFFE LATTE AND A PEAR

Ingredients 12 ounce(s) skim latte 1 small pear(s)
Preparation Dip the chips into the salsa and enjoy.
TURKEY JERKY
Ingredients 200 calories of organic turkey jerky Preparation There are several varieties of organic turkey jerky available at supermarkets. Look at Trader Joes and Whole Foods for organic, nitrate-free varieties. Measure out the 200 calories of jerky, based on the serving size listed on the package and enjoy.

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Dinner Recipes
These quick and tasty dishes are great for serving the family or just you. Save time in the kitchen by freezing some of these dishes, then enjoy them again without having to cook.
STEAK AND RED ONION WITH WARM APPLE-CABBAGE SLAW

Ingredients 1 1/2 pounds beef, sirloin steak, about 1-inch thick 1/4 teaspoon salt, Kosher 1/4 teaspoon freshly ground pepper 1 cup(s) onion(s), red, thickly sliced 1 1/2 cup(s) cabbage, shredded 1 apple(s), thinly sliced 1/4 cup(s) juice, apple, or broth or water Vinegar, cider, to taste
NUTRITION FACTS
Preparation Preheat the broiler. Place the steak on a foil-lined broiler pan and sprinkle with salt. Meanwhile, place cabbage, apple and apple juice (or broth or water) in a medium skillet, cover and cook until tender. Stir in cider vinegar and salt to taste. Broil the steak 4 inches from the heat for 6 minutes. Turn and broil 4 to 6 minutes longer or until almost cooked through. Sprinkle with onions and broil 1 to 2 minutes longer. Let stand 5 minutes before cutting and serving.
SALMON WITH BLACK BEAN SAUCE

Ingredients 2 tablespoon oil, olive 4 fish, salmon steaks, wild, (4-ounces each) 2 cup(s) onion(s), chopped 1 stalk(s) celery, diced 1 tablespoon chili powder 14 ounce(s) tomatoes, diced 1 teaspoon oregano, dried 1/4 teaspoon pepper, red, crushed 2 cup(s) beans, black, drained and rinsed 1 tablespoon vinegar, balsamic
NUTRITION FACTS
Preparation In a large non-stick skillet, heat oil over medium-high heat. Add onion and celery and cook until tender (about 5 minutes). Add chili powder and cook 1 minute. Add tomatoes, oregano and crushed red pepper; heat until boiling. Reduce heat to low; simmer, stirring occasionally, 10 minutes. Stir in black beans, sliced salmon, and vinegar and heat through.

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Dinner Recipes (cont)

SOUTHWESTERN BURGERS WITH TOMATO SALSA
Ingredients 1 pounds turkey, ground 2 tablespoon cilantro, fresh, chopped 1 tablespoon pepper(s), jalapeno, seeded and chopped (divided in half) 1/4 teaspoon pepper, black ground 10 tomato(es), cherry, or grape tomatoes, seeded and quartered 1/4 cup(s) pepper(s), yellow, seeded and diced 2 tablespoon scallion(s) (green onions), chopped 1 1/2 tablespoon lime juice 1/4 teaspoon salt 4 hamburger buns, split and slightly toasted
NUTRITION FACTS
Preparation Burgers: In a bowl, gently mix ground turkey with 1 tablespoon cilantro, 1/2 tablespoon jalapeno and black pepper. Shape into 4 patties, about 1 inch thick. Grill or broil patties about 4 inches from the heat source. Turn once, and cook until the internal temperature registers 165 degrees F, about 5 minutes per side, or until no longer pink in the middle. Tomato Salsa: Combine tomatoes, bell pepper, scallion, lime juice, salt, 1 tablespoon cilantro and 1/2 tablespoon jalapeno. Place cooked turkey burgers on toasted rolls and top evenly with Tomato Salsa.
WILD RICE AND ALMONDS WITH CHILI CHICKEN BREASTS

Ingredients 3/4 cup(s) rice, wild 1 bay leaf 4 chicken breast halves, boned and skinned 1 teaspoon lemon juice, fresh 1 teaspoon chili powder 1 teaspoon oil, canola 1/2 cup(s) onion(s), green, sliced, with tops 1 tablespoon lemon peel, grated 1/4 teaspoon salt 1 lemon, cut into wedges 1/2 cup(s) nuts, almonds, organic, slivers
NUTRITION FACTS
Number of Servings: 4 Amount Per Serving Calories .............................. 342 Total Fat ..............................2 g Saturated Fat ...................1.6 g Cholesterol .....................84 mg Sodium .........................380 mg Total Carbohydrate ...........29 g Dietary Fiber .......................2 g Protein ...............................35 g
Preparation In medium saucepan over medium-high heat, bring rice, 1 1/2 cups water and bay leaf to boil. Reduce heat to mediumlow; cover and simmer about 40 minutes until rice is tender and water is absorbed. Rub chicken with lemon juice and sprinkle with chili powder (about 1/8 teaspoon per side). Heat oil in nonstick skillet over medium-high heat. Add chicken; saut 3 minutes, then turn over chicken and cover skillet. Cook 8 to 10 minutes until juices run clear when chicken is pierced with knife point. When rice is cooked, reduce heat to medium-low. Mix in onions, almonds and lemon peel to heat through; mix in salt. Divide rice and chicken among four plates. Serve with lemon wedges.

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VEGETABLE SOUP
Ingredients 3 tablespoon oil, olive 1 cup(s) onion(s), chopped 1 teaspoon oregano, dried 2 clove(s) garlic 4 cup(s) zucchini, sliced 1 cup(s) carrot(s), chopped 14 ounce(s) tomatoes, diced 32 ounce(s) broth, vegetable, low-sodium 1 1/2 cup(s) edamame 4 cup(s) spinach
NUTRITION FACTS
Number of Servings: 4 Amount Per Serving Calories .............................. 276 Total Fat ............................12 g Saturated Fat ......................2 g Cholesterol .......................0 mg Sodium .........................417 mg Total Carbohydrate ...........32 g Dietary Fiber .....................11 g Protein ...............................16 g
Preparation Heat oil in a Dutch oven over medium-high heat. Add onion to pan; saut 3 minutes or until softened. Add oregano and garlic; saut 1 minute. Stir in zucchini and carrots; saut 5 minutes or until vegetables are tender. Stir in tomatoes, broth and edamame; bring mixture to a boil. Reduce heat, and simmer 20 minutes. Stir in spinach and cook until wilted. Divide soup into 4 equal portions and serve.
TEX-MEX CHICKEN SKILLET
Ingredients Cooking spray 2 cup(s) onion(s), chopped 2 cup(s) zucchini, sliced 2 cup(s) squash, summer (yellow), sliced 2 cup(s) pepper(s), red, bell, sliced 3/4 pounds chicken, precooked rotisserie, breasts 2 cup(s) beans, black, drained and rinsed 1/2 cup(s) cilantro, fresh, chopped 2 cup(s) salsa 4 ounce(s) cheese, mozzarella, part-skim 4 tablespoon guacamole, store-bought
NUTRITION FACTS
Preparation Spray large pan with nonstick spray and heat over medium-high heat. Add the onions and cook until tender, about 3 to 5 minutes. Add the zucchini, squash and peppers to the pan; cook for 2 minutes until softened slightly. Stir in the chicken, beans, cilantro and salsa. Cook until heated through. Top with mozzarella cheese and cover with a lid until cheese melts. Serve with guacamole.

jillianmichaels.com

ROASTED SALMON WITH PEPITA AND CUMIN SEED CRUST
Ingredients 1 tablespoon pumpkin seeds, raw 1 teaspoon cumin seeds 1 teaspoon cardamom, ground 1/4 teaspoon salt 16 ounce(s) fish, salmon, wild, 4 fillets, skin on, rinsed and patted dry 2 tablespoon yogurt, fat-free plain 2 teaspoon oil, coconut, virgin Lemon, wedges for serving
NUTRITION FACTS
Number of Servings: 4 Amount Per Serving Calories .............................. 203 Total Fat .........................10.9 g Saturated Fat ......................n/a Cholesterol ..........................n/a Sodium ......................175.5 mg Total Carbohydrate ..........1.5 g Dietary Fiber .......................n/a Protein ............................23.6 g
Preparation Preheat the oven to 425F. Place a small cast-iron or other heavy skillet over medium-high heat. Add the pepitas (pumpkin seeds) to the skillet and toast, shaking the pan frequently, until lightly browned, about 4 minutes. Transfer the pepitas to a bowl to cool. Return the skillet to the heat. Place the cumin seeds in the pan and toast shaking the pan frequently, until fragrant, 30 to 45 seconds. Transfer the seeds to a bowl to cool. In the work bowl of a food processor, place the toasted pepitas and pulse until coarsely chopped. Add the cumin seeds, the cardamom, and salt, and pulse two or three times just to combine. Brush the meaty sides of the salmon fillets with the yogurt. Sprinkle the pepita mixture over the salmon and press to adhere. Heat a large cast-iron or other ovenproof (not nonstick) skillet over medium-high heat until hot. Add the oil. When the oil is melted, add the salmon, seasoned side down. Cook until the underside is browned, about 3 minutes. Turn the fillets over. Place the skillet in the oven and bake until the salmon is opaque in the center, 3 to 5 minutes, depending on the thickness of the fillets. Serve with lemon wedges.
VEGGIE ENCHILADA
Ingredients cooking spray 1 cup(s) onion(s), chopped 2 cup(s) zucchini, sliced 2 cup(s) squash, summer (yellow), sliced 1 pepper(s), green, bell 1 pepper(s), red, bell 12 ounce(s) vegetarian crumbles 2 cup(s) beans, black, drained and rinsed 1 cup(s) enchilada sauce 1/2 cup(s) cilantro, chopped 4 ounce(s) cheese, cheddar, reduced-fat 4 tablespoon guacamole, store-bought
NUTRITION FACTS
Preparation Spray large pan with nonstick spray and heat over medium-high heat. Cook the onions until tender, about 3 to 5 minutes. Add the zucchini, squash, peppers, and veggie burger crumbles; cook for 3 minutes. Stir in the beans, enchilada sauce, and cilantro; cook until heated through (about 5 - 10 minutes). Top with cheese and cover with a lid until cheese melts. Serve with guacamole.

jillianmichaels.com

PORK MEDALLIONS WITH POMEGRANATE SAUCE
Pomegranates are great for disrupting the damaging effects of bad LDL cholesterol at least thats what current research suggests which helps keep your arteries clear and your heart healthy. The seeds themselves are actually covered with sweet, juicy flesh; you can eat the whole thing. The season for pomegranates is short, but you can enjoy the seeds longer with careful storage. Kept in a tightly sealed container, they can be refrigerated for up to 3 days or frozen for up to 6 months. Frozen seeds should be used in cooking recipes, such as this one. Ingredients 1 pomegranate 1 pounds pork, tenderloin, boneless, sliced into 1/2-inch-thick medallions 1/4 teaspoon salt 1/4 teaspoon pepper, black 3 teaspoon oil, olive 1/2 cup(s) onion(s), red, finely chopped 1 cup(s) pomegranate juice, plain 1/4 cup(s) broth, reduced-sodium chicken 1 tablespoon honey 1 tablespoon vinegar, balsamic 3 sprig(s) thyme, fresh Preparation Cut the pomegranate in half through the stem. Fill a large bowl with water. Holding the pomegranate under the water, remove the seeds with your hands. Drain the seeds well. Set 1/3 cup aside. Reserve the rest for another use. Season the medallions with the salt and pepper. Heat 2 teaspoons of the olive oil in a skillet over medium-high heat and cook the pork until light pink in the center, 2 or 3 minutes per side. Transfer to plate and tent loosely with foil to keep warm. Turn the heat to medium and add the remaining 1 teaspoon oil to the skillet. Add the onion and cook, stirring, until softened, about 3 minutes. Stir in the pomegranate juice, chicken broth, honey, vinegar, and thyme. Simmer until sauce is reduced to about 1/2 cup, 5 to 8 minutes. Divide the medallions evenly among four plates and pour the sauce over each serving. Sprinkle each serving with pomegranate seeds and serve.
NUTRITION FACTS
Number of Servings: 4 Amount Per Serving Calories ........................... 243.5 Total Fat ...........................7.5 g Saturated Fat ......................n/a Cholesterol ..........................n/a Sodium ......................191.3 mg Total Carbohydrate ........18.6 g Dietary Fiber .......................n/a Protein ............................24.8 g
BAKED LEMON-GARLIC SHRIMP
Ingredients 3/4 pounds shrimp, raw 12 ounce(s) spinach, fresh 1 large pepper(s), red, bell, seeded and chopped 2 medium tomato(es), seeded and chopped 2 cup(s) squash, summer (yellow), sliced 4 tablespoon oil, olive 1 clove(s) garlic, minced 1 tablespoon lemon juice 1/2 teaspoon lemon-pepper seasoning
NUTRITION FACTS
Preparation Preheat oven to 450 degrees. Combine all ingredients and place in a casserole dish. Bake 15 minutes, or until vegetables are warm throughout and shrimp are cooked through.

jillianmichaels.com

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Jillians Subway Veggie Delite

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*Product can be found at www.jillianmichaels.com/shop and fine retailers.

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Open Faced Spinach and Feta Melt

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