YELLOW(Moderate) Flexible Meal Plan

YELLOW (Moderate) Flexible Meal Plan
YELLOW (Moderate) Flexible Meal Plan
Meal Plan incorporates:
•
ModBod Protein Shakes
•
ModBod Protein Cookies
•
ModBod Thermogenics
This Flexible Meal Plan represents an entire week’s worth of meals. That’s seven days
of breakfasts, lunches and dinners with snacks in between. If you are the type of person
who likes to follow instructions to a ‘T’ that’s great because they’re all here! The meal
plan is as descriptive as possible without unnecessarily limiting your choices.
The great thing about ModBod and this meal plan is that it’s designed to be flexible.
Let’s say there is one particular lunch in the plan which you prefer over the others.
You can have that lunch every day if you want.
The same goes for the components of each meal. For example, some meals include
broccoli. If you can’t stand broccoli, simply substitute it for another serving of green
vegetable of roughly the same size. This idea applies for proteins and fruits as well.
Don’t like fish? Then substitute a chicken breast of about the same size and weight.
Quality is king so the one rule to keep in mind is to not substitute with a less-healthy
option. For example, you wouldn’t want to replace whole wheat bread with white bread
or chicken with hamburger because those foods typically have a higher calorie value.
WAIT! Did you just say CALORIE? But I thought I don’t have to count calories
on this plan?!
You don’t, but it would be irresponsible to create an eating plan that didn’t take caloric
intake into consideration. That’s why it’s already been done for you! By laying out each
meal, ModBod has taken some of the work out of weight loss so you can focus on getting
back to the fitter you.
MODBOD Flexible Meal Plan 2
ModBod Flexible Meal Plans all rely on a good mix of complex carbohydrates,
(whole grains, fruits, vegetables), proteins (fish, chicken, lean meats, dairy, eggs),
and healthy fats (olive oil, nuts).
Seasoning is encouraged as most seasonings have very little to no caloric value,
but be mindful of sodium levels. Some seasoning blends contain large amounts
of sodium. You may also sweeten your foods or beverages with your choice
of no-calorie sweeteners. (Stevia, Sucralose, Splenda®, etc.)
Some meals specifically include skimmed milk as a drink, but you may also have coffee
for breakfast and green tea or water as a beverage with other meals. The more water,
the better!
If you still feel hungry, then eat more colourful vegetables. Think: Unlimited colourful
vegetables! Ready to get started?
MODBOD Flexible Meal Plan 3
MONDAY
Breakfast
¾ cup of cooked oatmeal
1 cup of skimmed milk
2 tbsp. of raisins
1 small banana
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 serving of ModBod Protein Shake, mixed with water
Lunch
1 cup of minestrone soup
8 whole wheat crackers
1-150g (5 oz.) container of light, fat-free vanilla yogurt
½ cup of mandarin oranges
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
2 ModBod Protein Cookies
1 glass of water
Dinner
115g (4 oz.) of baked or grilled chicken breast
Mixed vegetables sautéed in 1 tsp. olive oil
1/2 cup of yellow squash
1/2 cup of mushrooms
1/2 cup of spinach
1 cup of cooked brown rice
Evening Snack
1-150g (5 oz.) container of non-fat plain Greek yogurt
1 tbsp. of sugar-free or reduced sugar jam (if desired)
MODBOD Flexible Meal Plan 4
TUESDAY
Breakfast
1.5 cups of high fibre cereal
1 cup of skimmed milk
1 banana, small
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
2 ModBod Protein Cookies
Lunch
2 slices of whole grain bread
Lettuce, tomato, cucumber (if desired)
1 tbsp. reduced fat mayo or sandwich dressing
85g (3 oz.) of sliced turkey breast
1 cup of chicken-vegetable soup
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 serving of ModBod Protein Shake mixed with water
Dinner
3 cups of mixed green salad
115g (4 oz.) of grilled chicken
½ cup of beets
3 tbsp. of reduced fat Italian salad dressing
Evening Snack
1 cup of fat-free cottage cheese
1 tbsp. of reduced sugar or sugar-free jam (if desired)
MODBOD Flexible Meal Plan 5
WEDNESDAY
Breakfast
1 serving of ModBod Protein Shake mixed with water
1 English muffin
1 tbsp. of almond butter
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 large banana
Lunch
2 slices of whole grain bread (for sandwich)
60g (2 oz.) od chicken or turkey breast meat
Lettuce, tomato, cucumber
2 tsp. of reduced fat mayo or sandwich dressing
1 cup of baby carrots
1-150g (5 oz.) container of sugar-free
and fat-free yogurt
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 cup of fat-free cottage cheese
Dinner
85g (3 oz.) of baked or grilled tilapia or other white fish
1 cup of steamed broccoli
2 cups of green salad with vegetables (spinach, lettuce,
tomatoes, radish, celery)
2 tbsp. reduced fat Italian dressing
1 medium baked sweet potato
1 tsp. of maple syrup
Evening Snack
2 ModBod Protein Cookies
1 glass of water
MODBOD Flexible Meal Plan 6
THURSDAY
Breakfast
2 medium eggs, scrambled (using calorie-free
cooking spray)
1 whole grain English muffin
1 tbsp. of whole fruit, sugar-free jam or jelly
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
2 ModBod Protein Cookies
1 glass of water
Lunch
1 serving of ModBod Protein Shake mixed with water
½ whole grain bagel
1 tbsp. of fat-free cream cheese
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 medium apple
Dinner
115g (4 oz.) of hamburger patty, grilled
1 whole wheat hamburger bun (or whole wheat bread)
Mustard, dill pickles, 2 tbsp. ketchup
1 cup of roasted sweet potatoes
2 cups of green salad
2 tbsp. of reduced fat Italian dressing
Evening Snack
1 handful of almonds
1-150g (5 oz.) container of light vanilla fat-free
Greek yogurt
MODBOD Flexible Meal Plan 7
FRIDAY
Breakfast
1-150g (5 oz.) container of light vanilla fat-free yogurt
1 cup of strawberries
1 slice of whole grain bread, toasted
1 tbsp. of almond butter
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 serving of ModBod Protein Shake mixed with water
Lunch
2 slices of whole grain bread
85g (3 oz.) of water-packed tuna
2 tbsp. of reduced fat mayo or sandwich dressing
2 slices each of lettuce, tomato, onion, pickles, if desired
30g (1 oz.) of baked potato chips (about 15 chips)
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
2 ModBod Protein Cookies
1 glass of water
Dinner
1.5 cups of turkey chili
1 slice of fat-free cheese
8 whole wheat crackers
½ cup of baby carrots
Evening Snack
1 sugar-free chocolate pudding cup
MODBOD Flexible Meal Plan 8
SATURDAY
Breakfast
2 eggs, scrambled with
¼ cup of mushrooms, ¼ cup of onions, ¼ cup of green or
red pepper
1 tsp. of olive oil (for cooking eggs and vegetables)
1 slice of whole grain toast
2 tsp. sugar-free or reduced sugar jam
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 cup of baby carrot sticks
2 tbsp. reduced fat ranch dressing
Lunch
1 serving of ModBod Protein Shake mixed with water
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
2 ModBod Protein Cookies
1 glass of water
Dinner
115 g (4 oz.) of grilled or baked salmon
1 tsp. of olive oil
1 medium baked potato
2 tbsp. of reduced fat sour cream
1 cup of steamed green beans
2 cups of mixed green salad with tomato, carrots,
cucumbers and mushroom sliced in
2 tbsp. reduced fat Italian dressing
1-120 ml (4 oz.) glass of wine (optional and legal age)
Evening Snack
1-150g (5 oz.) container of non-fat plain Greek yogurt
with 1 tbsp. of sugar-free or reduced sugar jelly or jam,
if preferred
MODBOD Flexible Meal Plan 9
SUNDAY
Breakfast
3 whole wheat pancakes (10 cm (4”) diameter)
4 tbsp. maple syrup or 6 tbsp. sugar-free jam
1-150g (5 oz.) container of light vanilla non-fat Greek yogurt
½ cup of sliced strawberries
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
2 ModBod Protein Cookies
1 glass of water
Lunch
2 slices of whole grain bread
1 slice of fat-free cheese
2 tbsp. hummus
2 slices of lettuce, 2 slices of tomato
1 cup of vegetable soup
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 serving of ModBod Protein Shake mixed with water
Dinner
85g (3 oz.) of roast beef
1 cup of steamed broccoli
1 cup of brown rice
1.5 cups of mixed green salad with celery, tomatoes
and radishes
2 tbsp. of reduced fat Italian dressing
Evening Snack
1 cup of fat-free cottage cheese with sugar-free
or reduced sugar jam, if desired
MODBOD Flexible Meal Plan 10
SAMPLE SHOPPING LIST
The list below represents one week of the YELLOW Flexible Meal Plan menu.
It may not be necessary to purchase all items if you do not intend on eating certain
meals. For example, the Saturday evening meal features beef. If you don’t like beef,
you can substitute a fish fillet or chicken breast for that meal. Buy what you will
get the most use out of without drastically compromising the basic components
of the diet. Additionally, for some items it may be easier or more cost-effective
to buy higher quantities of foods listed. In that case, simply increase the quantities
as needed for two or even three weeks of meals.
Proteins/Meats
Sliced turkey (deli meat)
Fresh or frozen salmon fillet
Fresh or frozen white fish or cod fillets
(can be interchanged)
Skinless chicken breast
(fresh or frozen, not breaded)
Roast beef or lean steak
Lean hamburger
Turkey chili
Amount
140g (5 oz.)
1
Dairy
Skimmed milk
Sugar-free pudding cups
Greek yogurt, non-fat, preferably sugar-free
or no sugar added, 120 calories or less.
Yogurt, light, fat-free
Fat-free cream cheese
Fat-free cottage cheese
Eggs
Reduced fat sour cream
Amount
2 liters (½ gallon)
1 package
Fruits
Apples, medium-sized, preferably Granny Smith
Banana
Strawberries
Raisins
Amount
1
3
1.5 cups
1 small container
1
2
85g (3 oz.)
115g (4 oz.)
1.5 cups (fresh or canned)
4 x 150g (5 oz.) containers
3 servings
1 small container
1 x 680g (24 oz.) container
4
1 small container
Continued on following page
MODBOD Flexible Meal Plan 11
SAMPLE SHOPPING LIST
Vegetables
Fresh spinach (bagged or whole head)
Mixed green salad
Tomatoes
Green beans (fresh, canned or frozen)
Baby carrots
Medium sweet potatoes
Potato for baking, small
Broccoli (fresh or frozen)
Celery
Cucumber
Mushrooms
Onion
Yellow squash
Red pepper
Amount
approx. 2 cups
approx. 8 cups
3
2 cups
2 cups
2
1
2 cups
1 small bunch
1
1 small package
1
1
1
Breads & Grains
Whole grain bread with 90 calories
or less per slice
Brown rice
Plain oatmeal (unflavoured, unsweetened)
Whole wheat crackers
Whole grain bagel
Whole wheat pancake mix
High fibre cereal
Whole grain English muffin
Baked potato chips
Amount
Canned Goods
Minestrone soup (low sodium)
Chicken-vegetable soup (low sodium)
Mandarin oranges (in its own juice, not syrup)
Beets
Tuna in water
Amount
1 can
2 cans
1 small can
1 small can
1 can
1 loaf
1 small box/bag
1 small box/bag
1 small box
1
1 small box
2
1 single serving bag
Continued on following page
MODBOD Flexible Meal Plan 12
SAMPLE SHOPPING LIST
Healthy Fats
Almond butter
Almonds
Pecans
Amount
1 jar
2 handfuls
1 handful
Condiments
Mustard
Dill pickles
Olive oil
Reduced fat Ranch dressing
Reduced fat Italian dressing
Reduced fat Mayo or sandwich dressing
Stevia or Sucralose can be used to taste
Maple syrup
Sugar-free or reduced sugar jelly or jam
Hummus
Ketchup
Beverages
Green tea
Coffee
Disclaimer: If you have any concerns or conditions, or are on any medications,
consult your health care professional before starting the ModBod™ Diet program.
Neither Univera Canada Ltd. nor the person who introduced you to this program can
accept liability for your health and safety. You alone are responsible for your health,
dieters are strongly recommended to approach this diet program with the guidance
of a health professional and, in the event of any ill effects from this program,
are advised to discontinue use of the products and to seek medical guidance.
Univera Canada Ltd., its employees, consultants, and its independent associates will not
be liable for any harm or injury caused by failure to follow program instructions.
Results are not guaranteed and individual experiences can and do vary.
MODBOD Flexible Meal Plan 13