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idealshape for lifeDAY CHALLENGE15

welcome!We are so excited that you’ve joined our challenge! We’ve been helping people lose weight and achieve their ideal shape for more than 10 years and we can’t wait to help you do the same.

- Lose weight- Burn fat- Jumpstart or restart your weight loss journey- Learn healthy eating habits- Discover effective weight loss tools- Have fun working out and eating healthy!

During this challenge you will:

- Our Story- How the Plan Works- Meal Prep Tips- Meal Plans- Women Under 140- Women Between 140 -190- Women Over 190- Men Under 250- Men Over 250- Workouts- FAQs

TABLE OF CONTENTS

hey there!We’re Zac and Kami Price! Together we own a personal training gym, have three crazy boys, love health and fitness, and have 10 years of experience helping clients lose weight and feel amazing. We understand how hard it can be to balance “normal life” with a healthy lifestyle. We understand because we’re in the same boat!

With three sons under the age of 7, running our own business, community commitments, and spending time with family and friends, it might seem easier not to spend time on ourselves. But when our hectic lives feel like they’re out of control, the one thing we can control is our fitness and nutrition, and that feels so good.

kamiCommitting to a healthy lifestyle has brought Zac and I closer to-gether. When I was younger, dance was my escape. I loved dancing and it was my greatest passion in life. But when I injured myself and could not longer dance, I was dev-astated. I got seriously depressed and gained 30 pounds due to my inactivity and poor nutrition.

Zac opened my eyes to how liber-ating it can be to create the body of your dreams. I learned so much about nutrition and exercise and was able to lose those 30 pounds and rediscover a part of myself that I thought was lost.

And I keep discovering new things to learn and love. A few years ago I started getting into yoga. At first it was just a hobby. I wanted to do some of those cool poses you see all over Instagram. But then I real-ized that yoga was so much more than that! So I became a certified yoga instructor. I’ve even included some yoga in this program.

For as long as I can remember, fitness has been a love of mine. I played sports all growing up and I have always loved exercising. Of course like most guys I’ve also had a long time love of burgers and pizza.

As I got older I realized that per-sonal training would be the per-fect career for me. I’m passionate about self-improvement, fitness, and helping others. What could be more perfect than opening my own personal training gym!

So together Kami and I opened our own gym. It’s the hardest thing I’ve ever done. We were young, new-ly married, and totally broke. We maxed out so many credit cards, but we knew it was worth it.

Ten years later we’ve helped thou-sands of people change their lives completely. And now we’re pumped to be able to share what we’ve learned with YOU! We’ve poured our 10 years of experience into creating this program, and we know that you’re going to love it.

We know that with this program you’ll be able to achieve your IdealShape for LIFE!

zac

HOW THE PLAN WORKSThe meal plans that we’ve creat-ed for this challenge are based on over a decade of our experience working with real people in the real world. Our plans are practical and realistic, yet science-based and specific. It will get you the re-sults you’ve always wanted!

Our approach allows you to ‘build-your-own’ meal plan by giving you multiple options for each meal. You can then build your own daily meal plan by choosing which options sound best to you for each meal.

We’ve already calculated the cor-rect amount of calories for all meals in each category. All of the calories for each meal option are very similar, so simply make sure that you eat all of the food in each meal option (but not more) and you’re good to go.

We’ve made sure that each meal has the perfect balance of carbs, protein, and fat to maximize weight loss. This balance of macronutri ents will allow you to still enjoy the delicious foods that you love!

In the evenings (when you’re generally less active), we’ve cut back on complex carbohydrates to accelerate your fat burning at night. But don’t worry, the fol-lowing morning, you’ll get plenty of high-quality carbs to fuel you through the busier and more ac-tive part of your days. This sim-ple practice has been a staple of ours for ten years and has been key in achieving and maintaining a healthy weight.

We’ve created a specific menu for you based on your current weight. Simply go to the range that applies and follow the plan. All the calorie math is already done for you!

You will get a “cheat” or “free” meal halfway through the program to satisfy any craving that you may have. Make sure that you do this on day 7, 8, or 9, after you’ve com-pleted your Day 7 check in survey! This cheat meal can be anything that you want but needs to be less than 600 calories to not sabotage your success. Make sure that your other 4 meals that day are on plan.

We’ve also included meals that can be meal-prepped together, saving time and stress. For example, one day you’ll make a pork tenderloin in the slow-cooker that you’ll use that evening for lettuce-wrapped tacos, but then you can use the same delicious pork the following day for a barbecue pulled-pork sandwich! How convenient is that?!

This technique will save you so much time and make eating healthy and delicious meals simple and easy. You don’t have to spend hours meal prepping and cook-ing. In fact this kind of simple meal prep will help you create easy, sus-tainable habits that will make main-taining your IdealShape for Life possible!

We also want you to try to drink 1 gallon of water each day to make sure you’re properly hydrated. It will also help minimize snacking. Sometimes we think we’re hungry when we’re really just thirsty. If, at any point during this program, you notice yourself feeling HANGRY, we’ve included a list of trainer-ap-proved free-foods that you can snack on anytime!!

MEAL PREPtipsOne of the hardest things about following a meal plan is getting enough protein because it is usually the most time consuming to cook. We like to choose a few meals that use the same type of protein and cook 3-4 days worth at once. Chicken breast and pork tenderloin are our favorites because they are lean and really easy to throw in the slow cooker. We have built this meal plan with a few different meal options using each of those foods to make life a little easier for you.

Meal prepping isn’t just for protein though. We love to clean and prep our fruit and veggies as soon as we get home from the grocery store. This way we are more likely to snack on them. We also love to prep our pasta and quinoa ahead of time, so we have it ready to go and are more likely to stay on plan. They both taste great even after a few days. Oh yeah… and pico. At our house it’s a staple and something we are always throwing on top of chicken, eggs, or just eating by the spoonful, so we always make that in bulk, too.

We have designed this program with as much variety and as many op-tions as possible, so that you can pick and choose the foods that you really will enjoy eating. As soon as you’ve decided on the meals you are going to eat and have shopped for the ingredients, come straight home and start prepping for the week.

We love to turn on some good music, listen to an audio book, or even watch one of our favorite shows while we’re doing our meal prep each week. It makes it so much more enjoyable and really does save a lot of time during the week.

Bulk ChickenHowever you choose to cook it, cook a bunch and store it in the fridge for a few days. When it comes time to eat, just measure out your portion and you’re good to go. Always make sure to cook your chicken all the way through!

For slow cooking- Place thawed chicken breasts in slow-cooker without liquid or oil, add salt and pepper, and cook on low for approximately 6-7 hours or until chicken shreds with a fork. If the chicken is frozen it will need more time.

For grilling- Season your thawed chicken breasts with salt and pepper or any other seasonings that you enjoy, and grill several breasts at a time. Once it’s cooked, chop it up and store it in the fridge.

For roasting- Preheat oven to 375 degrees. Line a cooking sheet with tin foil, spray it with non-stick cooking spray (for easy clean up), and then place thawed chicken on the sheet. Season with salt and pepper or whatever else you love. Bake it for about 30-35 mins or until the juices run clear. Slice and store.

For ease- Grab a precooked rotisserie chicken from the grocery store, but remove the skin and extra fat. You know the drill by now… slice and store. :)

A FEW ON BULK PREPPINGtips

Bulk PorkPork tenderloin is super lean and delicious! Yes there are multiple ways to cook it, but honestly the slow cooker is the easiest and makes it so tender. Simply place the tenderloin (as much as you want to bulk prep for a couple days) in the crock pot, season all sides with salt and pepper, and cook on low for about 6 hours, or until it shreds. Make sure to cook it all the way through!

QuinoaQuinoa is a food that neither of us liked at first, but then we learned how to cook it well, and now we LOVE it! Follow the directions on the package, but the key to making it delicious is to use chicken broth in-stead of water. We always cook a few servings at a time, so that we have extra on hand when it comes to meal time.

PastaWhole grain pasta stays in the refrigerator well, so we always cook extra and save it for easy use in meals later. Simply follow the directions on your pasta package.

Fresh Pico de Gallo (A.K.A. Pico)We really do put pico on everything: scrambled eggs, breakfast tacos, salads, pork tacos, in quinoa, and many more foods. It’s so flavorful and versatile. Here’s how we make it:

Mix together about 3 cups of diced tomatoes, approximately 3 table-spoons of diced onions, 1/2 to a full diced jalapeño (depending on how spicy you like it!), 1/2 to a full bunch of cilantro, fresh lime juice, and salt and pepper to taste.


Greek Yogurt Ranch DipWe use Greek yogurt ranch dip a few times on this plan. It’s a part of a couple meals as well as an option for snacks. It’s great to have prepared ahead of time, so you can simply measure out your portion at meal or snack time. To make the dip, mix 8 oz of plain nonfat Greek yogurt, 8 oz of light sour cream, and 1 packet of dry ranch seasoning together.

Fruits and VeggiesClean, slice and store fruits and veggies in the fridge as soon as you get home from the grocery store. We’ve found that this is not only helpful for us staying on plan, but it helps our kids find healthy snacks, too. We are constantly finding the cutest little hands reaching for the grapes that have been cleaned and strategically placed at the front of the fridge.


Meal PlansWomen under 140 pounds (1,200 calories)

BreakfastEach day choose from any of the following delicious breakfasts. Don’t worry, all of the calories and macros are approximately the same for each of them!

Classic Scrambled Eggs and Toast1 whole egg1/2 c liquid egg whites1 piece split top wheat bread (ap-prox. 80 calories)1/4 tbsp. spreadable butter 1 medium apple

Instructions:Spray pan with non-stick cook-ing spray, mix whole egg and egg whites in pan, cook to desired do-neness. Toast and lightly butter bread. Serve with apple slices.

Tip- Sauté and add any combina-tion of veggies to eggs for variety!

Lemon-Berry Greek Yogurt Parfait1 c plain nonfat Greek yogurt1/2 c fresh raspberriesTruvia® (stevia)lemon juice to taste1/4 c granola (approx. 85 calories)6 almonds

Instructions:In a bowl mash fresh raspberries (or any berries), then add Greek yogurt, Truvia, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side.

PB&J OatmealGreek yogurt- 3/4 c plain nonfat Greek yogurt1/3 c berries (thawed or fresh)Truvia (stevia)

Oatmeal- 1/3 c quick oats2 tbsp. peanut butter powder (such as PB2- approx. 55 calories)1/3 c unsweetened vanilla almond milkTruvia® (stevia)

Instructions:In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia®, mix together. Cook oatmeal according to directions on package or con-tainer. Mix in peanut butter pow-der (such as PB2), Truvia®, and al-mond milk.

Tip- To save time, cook a larger portion of oatmeal, leaving a second portion for the following day!

Breakfast Tacos1 whole egg1/2 c liquid egg whites2 tbsp. shredded mexican blend cheese (approx. 60 calories)2 corn tortillas (approx. 35 calories in each tortilla)1/3 c fresh pico

Instructions:Spray pan with non-stick cook-ing spray. Mix whole egg and egg whites in pan, and cook to desired doneness. Spray a separate pan with non-stick cooking spray and toast corn tortillas. When torti-llas are done, sprinkle them with cheese to melt. Top toasted torti-llas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this eBook.

IdealShake Meal Replacement1 scoop IdealShake (any flavor)1 c unsweetened vanilla almond milk1 tbsp. peanut butter powder (such as PB2- approx. 30 cals or less) or 6 almonds 1/2 frozen bananaWater/Ice (to desired consistency)

Instructions:In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana, and ice. Blend and enjoy!

Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you fla-vor wise, we just want to make sure you have enough healthy fats.

LunchesEach day, choose from any of the following delicious lunches. Don’t worry, all of the calories and macros are approximately the same for each of them!

Summer Strawberry SaladChoice of greens (unlimited)3.5 oz chicken (see meal prep tips)2 tbsp. feta cheese crumbled1/2 c strawberries sliced1/2 c grapes sliced1/2 apple slicedGreen onions diced2 tbsp. lite balsamic vinaigrette dressing (approx. 45 calories)

Instructions:Place greens of your choice on plate and top with chicken, feta cheese, strawberries, grapes, ap-ple, green onions, and dressing.

Tip- Cook chicken in bulk to save time! We’ve included a few of our favorite ways to do this in the Meal Prep Tips section of this eBook.

Open-Faced Toasted Turkey and Avocado Sandwich1 piece split top wheat bread (ap-prox. 80 calories)1 tbsp. lite cream cheese (spread on bread)3 oz. deli-sliced turkey1/4 avocado (sliced)1 Tomato (sliced)3/4 c grapes

Instructions:Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey. Add salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting). En-joy grapes as side.

Italian Pasta Salad3 oz. chicken (see meal prep tips)2/3 c cooked whole wheat penne pasta 1/2 lite string cheese stick (sliced- approx. 25 calories)3 black olives Sweet bell peppers and purple onion (unlimited)2 tbsp. lite Italian dressing (approx. 30 calories)

Instructions:Cook whole wheat penne pasta according to directions on package and let cool. Add in sliced string cheese stick, diced black olives, sweet peppers, and purple onion. Add lite Italian dressing and mix together. Cook chicken (see Meal Prep Tips) and either eat it on the side, or mix it in with the pasta salad.

Buffalo Chicken Wrap3 oz. chicken (see meal prep tips)1 whole wheat tortilla (Mission® brand- approx. 150 calories)2 tbsp. shredded Mexican blend cheese (approx. 60 calories)1 tbsp. plain nonfat Greek yogurt ranch (see meal prep tips)Frank’s Red Hot Buffalo Sauce (as much as you want)Lettuce and tomatoes (unlimited)

Instructions:Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, driz-zle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up.


Chicken & Mexican Quinoa Salad3 oz. chicken (see meal prep tips)2/3 c quinoa cooked (see meal prep tips)1/4 small avocado cubedPico de gallo (unlimited- see meal prep tips)Lime juice to taste

Instructions:Cook quinoa according to direc-tions, using chicken bouillon in place of plain water for more fla-vor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste.


BBQ Pulled Pork Tenderloin Sandwich3 oz shredded pork tenderloin (see meal prep tips)tbsp. BBQ sauce (approx. 35 calo-ries)Whole grain thin bun (approx. 100 calories)1 piece pre-sliced low-fat cheese (approx. 50 calories)

Instructions:Spread BBQ sauce on thin-bun then add pork and top with cheese slice.

Garden Salad & Pulled Pork Tenderloin3 oz pork tenderloin (see meal prep tips)Choice of greens (unlimited)Green onions (unlimited)Cucumber (unlimited)Cherry tomatoes (unlimited)Sweet bell peppers (unlimited)2 tbsp. light vinaigrette (approx. 40 calories)1 1/2 tbsp. shredded parmesan cheese1/2 whole grain bagel (120 calories or less)

Instructions:Place greens of choice on a plate and top with pork, green onions, cu-cumber, tomatoes, bell peppers, parmesan cheese, and dressing. Serve 1/2 ba-gel on the side.

Tip- Cook pork in bulk to save time! We’ve included a few of our favorite ways to do this in the Meal Prep Tips section of this eBook.

IdealShake Meal Replacement1 scoop IdealShake (any flavor)1 c unsweetened vanilla almond milk1 tbsp. peanut butter powder (such as PB2- approx. 30 calories) or 6 almonds1/2 frozen banana (or 1 c frozen berries)Water/Ice (to desired consistency)

Instructions:In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana or berries, and ice. Blend and enjoy!


DinnersEach day, choose from any of the following delicious dinners. Don’t worry, all of the calories and macros are approximately the same for each of them!

Lettuce Wrapped BBQ Pork Tacos4 oz pork tenderloin (see meal prep tips) Lettuce leaves (you can use any kind of lettuce)Cilantro (unlimited)Jalapeño (unlimited)Radishes (unlimited))Lime juice1 tbsp. plain nonfat Greek yogurt1 tbsp. BBQ sauce (approx. 35 calo-ries)

Instructions:Top lettuce cups or leaves with pork, diced cilantro, jalapeños, cilantro, super thinly-sliced radishes, BBQ sauce, Greek yogurt, and lime juic

Buffalo Wings and Veggies3.5 oz chicken (see meal prep tips)Frank’s Red Hot Buffalo Sauce (desired amount)1 c baby carrots2 tbsp. blue cheese crumbles (or 1 full light mozzarella cheese stick- approx. 50 calories)Celery & bell peppers (unlimited)2 tbsp. plain nonfat Greek yogurt ranch dip (see meal prep tips)

Instructions:Chop cooked chicken and toss with buffalo sauce in a bowl. Top with blue cheese crumbles, if de-sired. Enjoy the ranch dip and veg-gies on the side.


Lettuce Wrapped Turkey Burger4 oz 93% lean ground turkey (or beef if it’s 93% lean)1 pre-sliced low-fat cheese slice (approx. 50 calories)Lettuce to wrap your burgerOnions (unlimited)Tomato (unlimited)Pickles (unlimited)KetchupMustard1 c baby carrots on side

Instructions:Form turkey or beef into patties and grill or cook on stovetop. Make sure it is cooked through. Place burger on lettuce pieces and top with cheese slice, tomatoes, onion, pickles, ketchup, and mustard. Serve carrots on the side.

Fiesta Lime Chicken & Southwest Salad3 oz chicken (see meal prep tips) 1/4 c black beans1/4 c corn1/4 small avocado cubed1 tsp. olive oilPico de gallo (unlimited- see meal prep tips)Fresh lime juiceServe plain or in lettuce cups if you want to be fancy

Instructions:Season chicken with fresh lime juice and McCormick Fiesta Lime Seasoning. You can either eat it on the side or mix it in with the south-west salad. For the southwest sal-ad, simply mix all of the remaining ingredients together and enjoy!


Teriyaki Chicken and Broccoli4 oz chicken (see meal prep tips) 3 tbsp. teriyaki marinade or sauce (approx. 60 calories)1 c broccoli2 tsp. olive oil (drizzled on broccoli before roasting)

Instructions:Place broccoli on cooking sheet and drizzle with olive oil. Bake at 400 degrees for approximately 15 minutes or until desired doneness. Mix the chicken and teriyaki sauce together and enjoy!


Lemon Pepper Tilapia & Sautéed Asparagus4 oz tilapialemon juice1 c asparagus2 tsp. olive oil1/2 c grapes

Instructions:Place tilapia on cooking sheet and drizzle with olive oil, lemon pepper, and salt and pepper. Bake at 375 degrees for approximately 9 minutes or until fish flakes with a fork. Spray asparagus with non-stick cooking spray, salt and pepper, and sauté on medium heat until tender. Serve asparagus and grapes as sides.

Garden Salad with Chicken6 oz chicken (see meal prep tips)Choice of greens (unlimited)Green onions (unlimited)Cucumber (unlimited)Cherry tomatoes (unlimited)Sweet bell peppers (unlimited)1/2 c chopped baby carrots5 black olives3 tbsp. light vinaigrette (approx. 60 calories)1 1/2 tbsp. shredded parmesan cheese

Instructions:Place choice of greens on a plate and top with chicken, tomatoes, green onions, cucumber, bell pep-pers, carrots, olives, parmesan cheese, and vinaigrette dressing.


IdealShake Meal Replacement1 scoop IdealShake (any flavor)1 c unsweetened almond milk8 almonds sliced

Instructions:In a blender add almond milk first, then IdealShake (any flavor), almonds, and ice. Add water, if necessary, for desired consistency. Blend and enjoy!

SnacksEach day, choose from any of the following delicious snacks. You can have 2 each day. We recommend eating them between meals. Don’t worry, all of the calories and macros are approximately the same for each of them!

Light String Cheese & Grapes2 light string cheese sticks (approx. 50 calories each)3/4 c grapes

Cottage Cheese & Fresh Fruit1/2 c 2% cottage cheese1 c strawberries (or any other berries)

Instructions:You can mix your strawberries into your cottage cheese, or eat them separately.

Greek Yogurt Ranch Dip & Veggies1/4 c light sour cream1/4 c plain nonfat Greek yogurt1/2 c carrotsCelery (unlimited)Sweet bell peppers (unlimited)Cucumbers (unlimited)

Instructions:Prepare ranch dip according to directions on package of ranch dip, using light sour cream and plain nonfat Greek yogurt in place of regular sour cream.

Cinnamon Greek Yogurt Dip & Apples1/2 c plain nonfat Greek yogurtTruvia® (stevia)cinnamon6 almonds1/2 banana OR 1/2 medium apple

Instructions:To make the yogurt, mix Truvia® and cinnamon into plain nonfat Greek yogurt. You can either top it with sliced almonds and banana, or if you choose an apple instead, you can slice the apple and use the Greek yogurt as a dip.

Jerky & Fruit1.5 oz jerky1/2 medium apple6 almonds

IdealBar (1 of any flavor)

IdealShakes1 scoop IdealShake (any flavor)1 c unsweetened almond milk

NOTE: IdealShake makes a great snack when you keep it simple and just add 1 scoop to 8 oz of almond milk or water, making it roughly 100 - 150 calories per serving.

free foods listIf at any point throughout the day, you’re still feeling hungry, you can snack on the following veggies anytime or add them to your meals to make you fuller!

- Broccoli- Cucumbers- Tomatoes- Sugar snap peas- Celery- Carrots- Spinach- Asparagus- Cauliflower- Brussel sprouts- Pickles- Bell peppers- Cauliflower

- Collard greens- Eggplant- Onions- Green onions- Lettuce- Mushrooms- Radishes- Peas- Zucchini- Green beans- Any other veggies (except corn and potatoes)

Approved Condiments & Drinks List

- Vinegars- Hot sauces- Salsas- Low sodium soy sauce- Dry seasonings & spices, including salt1/2 tbsp. unsweetened cocoa (shake mix-in)- Low/reduced sugar- Ketchup- Mustard- IdealBoost drink mix- Crystal Light or other low-calorie drink mixes (under 10 calories)- Diet soda (we recommend trying to limit it to 1 can a day at most)- Coffee (sweetened with stevia or splenda)- Herbal tea (sweetened with stevia or splenda)- Splash of unsweetened almond milk (for coffee or tea)- DaVinci or Torani sugar-free syrup (shake mix-in or drink mix-in)

Meal PlanYour meal plan includes five meals a day: breakfast, lunch, dinner, and two snacks. We recommend eating your snacks between meals, but you can arrange them any way you like to fit into your schedule.

We’ve designed several options for each meal time. To create your custom meal plan, select one option for breakfast, lunch, dinner, and two snacks. Feel free to mix and match your meals however you want.

Women between 140-190 pounds (1,500 calories)

BreakfastEach day choose from any of the following delicious breakfasts. Don’t worry, all of the calories and macros are approximately the same for each of them!

Classic Scrambled Eggs and Toast2 whole eggs1/2 c liquid egg whites1 1/2 piece split top wheat bread (approx. 120 calories)1/4 tbsp. spreadable butter1 medium apple



Breakfast Tacos1 whole egg3/4 c liquid egg whites3 tbsp. mexican blend cheese (ap-prox. 90 calories)3 corn tortillas (approx. 35 calories in each tortilla)1/3 c fresh pico

Instructions:Spray pan with non-stick cooking spray. Mix whole egg and egg whites in pan, and cook to de-sired doneness. Spray a separate pan with non-stick cooking spray and toast corn tortillas. When tor-tillas are done, sprinkle them with cheese to melt. Top toasted torti-llas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this eBook.

Lemon-Berry Greek Yogurt Parfait1 1/4 c nonfat Greek yogurt3/4 c fresh raspberriesTruvia® (stevia)lemon juice to taste1/4 c granola (approx. 85 calories)12 almonds

Instructions:In a bowl, mash fresh raspberries (or any berries), then add Greek yogurt, Truvia®, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side.

PB&J OatmealGreek yogurt- 1 C plain nonfat Greek yogurt1/3 C berries (thawed or fresh)Truvia® (stevia)

Oatmeal- 1/2 C quick oats2 tbsp. peanut butter powder (such as PB2- approx. 55 calories)1/3 c unsweetened almond milkTruvia® (stevia)

Instructions:In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia®, mix together. Cook oatmeal according to directions on package or con-tainer. Mix in peanut butter pow-der (such as PB2), Truvia®, and al-mond milk. Tip- To save time, cook a larger portion of oatmeal, leaving a second portion for the following day!

IdealShake Meal Replacement1 1/2 scoops IdealShake (any flavor)1 1/2 c unsweetened vanilla almond milk1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories or less) or 6 almonds3/4 frozen bananaWater/Ice (to desired consistency)




Summer Strawberry SaladChoice of greens (unlimited)4 oz chicken (see meal prep tips)1/8 c feta cheese crumbled1/2 c strawberries sliced1/2 c grapes sliced1 medium apple slicedGreen onions diced3 tbsp. lite balsamic vinaigrette dressing (approx. 70 calories)

Instructions:Place greens of your choice on plate and top with chicken, feta cheese, strawberries, grapes, apple, green onions, and dressing.


Open-Faced Toasted Turkey and Avocado Sandwich1 piece split top wheat bread (ap-prox. 80 calories)1 1/2 tbsp. lite cream cheese (spread on bread)4 oz. deli-sliced turkey1/4 avocado (sliced)1 Tomato (sliced)1 1/4 c grapes

Instructions:Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey. Add salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting). Enjoy grapes as side.

Italian Pasta Salad4 oz. chicken (see meal prep tips)1 c whole wheat penne pasta1/2 lite string cheese stick (sliced- approx. 50 calories)5 black olives 2 tbsp. lite Italian dressing (approx. 30 calories)Sweet bell peppers and purple on-ion (unlimited)


Buffalo Chicken Wrap4 oz. chicken (see meal prep tips)1 whole wheat tortilla (Mission® brand- approx. 150 calories)2 tbsp. Mexican blend cheese (ap-prox. 60 calories)2 tbsp. plain Greek yogurt ranch (see meal prep tips)Frank’s Red Hot Buffalo Sauce (as much as you want)Lettuce and tomatoes (unlimited)1 small apple )

Instructions:Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, driz-zle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up.


Chicken & Mexican Quinoa Salad4 oz. chicken (see meal prep tips)3/4 c quinoa cooked (see meal prep tips)1/4 small avocado cubedPico de gallo (unlimited- see meal prep tips for recipe)Lime juice to taste

Instructions:Cook quinoa according to direc-tions, using chicken bouillon in place of plain water for more fla-vor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste.


BBQ Pulled Pork Tenderloin Sandwich4 oz pork tenderloin (see meal prep tips)2 1/2 tbsp. BBQ sauce (approx. 85 calories)Whole grain thin bun (approx. 100 calories)1 1/2 piece pre-sliced low-fat cheese (approx. 75 calories)


Garden Salad and Pulled Pork Tenderloin4 oz pork tenderloin (see meal prep tips)Choice of greens (unlimited)Green onions (unlimited)Cucumber (unlimited)Cherry tomatoes (unlimited)Sweet bell peppers (unlimited)2 tbsp. light vinaigrette dressing (approx. 40 calories)1 1/2 tbsp. shredded parmesan cheese3/4 whole grain bagel (180 calories or less)

Instructions:Place greens of choice on a plate and top with pork, green onions, cucumber, tomatoes, bell peppers, parmesan cheese, and dressing. Serve 1/2 bagel on the side.


IdealShake Meal Replacement1 1/2 scoops IdealShake (any flavor)1 1/2 c unsweetened vanilla almond milk1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories) or 6 almonds3/4 frozen banana (or 1 c frozen berries)Water/Ice (to desired consistency)



DinnersEach day, choose from any of the following delicious dinners. Don’t worry, all of the calories and macros are approximately the same for each of them!

Lettuce Wrapped BBQ Pork Tacos5.5 oz pork tenderloin (see meal prep tips)Lettuce leaves (you can use any kind of lettuce)Cilantro (unlimited)Jalapeño (unlimited)Radishes (unlimited)Lime juice1 tbsp. plain nonfat Greek yogurt2 tbsp. BBQ sauce (approx. 70 cal-ories) Instructions:Top lettuce cups or leaves with pork, diced cilantro, jalapeños, cilantro, super thinly-sliced radishes, BBQ sauce, Greek yogurt, and lime juice.


Buffalo Wings and Veggies4 oz chicken (see meal prep tips)Frank’s Red Hot Buffalo Sauce (de-sired amount)1 1/4 c baby carrots2 tbsp. blue cheese crumble (or 1 full light mozzarella cheese stick- approx. 50 calories)Celery & Bell Peppers (unlimited)2 tbsp. Greek yogurt ranch dip (see meal prep tips)

Instructions:Chop cooked chicken and toss with buffalo sauce in a bowl. Top with blue cheese crumbles, if desired. Enjoy the ranch dip and veggies on the side.


Lettuce Wrapped Turkey Burger5 oz ground turkey 93% lean (or beef if it’s 93% lean)1 piece pre-sliced low-fat cheese (approx. 50 calories)Lettuce to wrap your burgerOnions (unlimited)Tomato (unlimited)Pickles (unlimited)KetchupMustard1 1/4 c baby carrots on side

Instructions:Form turkey or beef into patties and grill or cook on stovetop. Make sure it is cooked through. Place burger on lettuce pieces and top with cheese slice, tomatoes, onion, pickles, ketchup and mustard. Serve carrots on the side.

Fiesta Lime Chicken & Southwest Salad4 oz chicken (see meal prep tips)1/3 c black beans1/4 c corn1/3 small avocado cubed1 tsp. olive oilPico de gallo (unlimited- see meal prep tips)Fresh lime juiceServe plain or in lettuce cups if you want to be fancy



Teriyaki Chicken and Broccoli5 oz chicken (see meal prep tips)4 tbsp. teriyaki marinade or sauce (approx. 80 calories)1 c broccoli3 tsp. olive oil (drizzled on broccoli before roasting)



Lemon Pepper Tilapia & Sautéed Asparagus6 oz tilapialemon juice1 c asparagus2 tsp. olive oil1 c grapes



Instructions:Place choice of greens on a plate and top with chicken, tomatoes, green onions, cucumber, bell peppers, carrots, olives, parmesan cheese, and vinaigrette dressing.


IdealShake Meal Replacement1 1/2 scoops IdealShake (any flavor)1 c unsweetened vanilla almond milk1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories) or 6 almondsWater/Ice (to desired consistency)

Instructions:In a blender add almond milk first, then IdealShake (any flavor), al-monds, and ice. Add water, if nec-essary, for desired consistency. Blend and enjoy!

SnacksEach day, choose from any of the following delicious snacks. You can have 2 each day. We recommend eating them between meals. Don’t worry, all of the calories and macros are approximately the same for each of them!

Light String Cheese & Grapes2 light string cheese sticks3/4 c grapes

Cottage Cheese & Fresh Fruit1/2 c cottage cheese1 c strawberries (or any other ber-ries)

Instructions:You can mix your strawberries into your cottage cheese, or eat them separately.


Instructions:Prepare ranch dip according to directions on package of ranch dip, using light sour cream and plain nonfat Greek yogurt in place of regular sour cream.

Cinnamon Greek Yogurt Dip & Apples1/2 c plain nonfat Greek yogurt (stevia and cinnamon to taste- we love lots of cinnamon)6 almonds1/2 banana or 1/2 medium apple










Meal PlanYour meal plan includes five meals a day: breakfast, lunch, dinner, and two snacks. We recommend eating your snacks between meals but you can arrange them any way you like to fit into your schedule.

To create your custom meal plan select one option for breakfast, lunch, and dinner and two snacks. Feel free to mix and match your meals however you want.

Women over 190 pounds (1,800 calories)

BreakfastEach day, choose from any of the following delicious breakfasts. Don’t worry, all of the calories and macros are the same for each of them!

Classic Scrambled Eggs and Toast1 whole egg1/2 c liquid egg whites1 piece split top wheat bread (ap-prox. 80 calories)1/4 tbsp. spreadable butter 1 medium apple



Breakfast Tacos1 whole egg3/4 c liquid egg whites3 tbsp. mexican blend cheese (approx. 90 calories)3 corn tortillas (approx. 35 calories in each tortilla)1/3 c fresh pico

Instructions:Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Spray a separate pan with non-stick cooking spray and toast corn tortillas, when done, sprinkle with cheese to melt. Top toasted tortillas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this eBook.


Instructions:In a bowl, mash fresh raspberries (or any berries), then add Greek yogurt, Truvia®, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side.

PB&J OatmealGreek yogurt- 1 c plain nonfat Greek yogurt1/3 c berries (thawed or fresh)Truvia® (stevia)

Oatmeal- 1/2 c quick oats2 tbsp. peanut butter powder (such as PB2- approx. 55 calories)1/3 c unsweetened almond milkTruvia® (stevia)

Instructions:In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia®, mix together. Cook oatmeal according to directions on package or container. Mix in peanut butter powder (such as PB2), Truvia®, and almond milk.

Tip- To save time, cook a larger portion of oatmeal, leaving a sec-ond portion for the following day!



Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you fla-vor wise, we just want to make sure you have enough healthy fats





Open-Faced Toasted Turkey and Avocado Sandwich1 piece split top wheat bread (approx. 80 calories)1 1/2 tbsp. lite cream cheese (spread on bread)4 oz. deli-sliced turkey1/4 avocado (sliced)1 Tomato (sliced)1 1/4 c grapes

Instructions:Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey. Add salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting).Enjoy grapes as side.

Italian Pasta Salad4 oz. chicken (see meal prep tips)1 c whole wheat penne pasta1/2 lite string cheese stick (sliced- approx. 50 calories)5 black olives 2 tbsp. lite Italian dressing (approx. 30 calories)Sweet bell peppers and purple onion (unlimited)


Buffalo Chicken Wrap4 oz. chicken (see meal prep tips)1 whole wheat tortilla (Mission® brand- approx. 150 calories)2 tbsp. Mexican blend cheese (ap-prox. 60 calories)2 tbsp. plain Greek yogurt ranch (see meal prep tips)Frank’s Red Hot Buffalo Sauce (as much as you want)Lettuce and tomatoes (unlimited)1 small apple

Instructions:Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, drizzle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up.


Chicken and Mexican Quinoa Salad4 oz. chicken (see meal prep tips)3/4 c quinoa cooked (see meal prep tips)1/4 small avocado cubedPico de gallo (see meal prep tips)Lime juice to taste

Instructions:Cook quinoa according to direc-tions, using chicken bouillon in place of plain water for more fla-vor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste, and extra McCormick Fiesta Lime Seasoning if you want more flavor.


BBQ Pulled Pork Tenderloin Sandwich4 oz pork tenderloin (see meal prep tips)2 1/2 tbsp.s BBQ sauceWhole grain thin bun (approx. 100 calories)1 1/2 pieces pre-sliced low-fat cheese (approx. 75 calories)


Garden Salad and Pulled Pork Tenderloin4 oz pork tenderloin (see meal prep tips)Choice of greens (unlimited)Green onions (unlimited)Cucumber (unlimited)Cherry tomatoes (unlimited)Sweet bell peppers (unlimited)2 tbsp. light vinaigrette (approx. 40 calories)1 1/2 tbsp. shredded parmesan cheese3/4 whole grain bagel (180 calories or less






DinnersEach day, choose from any of the following delicious dinners. Don’t worry, all of the calories and macros are the same for each of them!

Lettuce Wrapped BBQ Pork Tacos5.5 oz pork tenderloin (see meal prep tips)Lettuce leaves (you can use any kind of lettuce)Cilantro (unlimited)Jalapeño (unlimited)Radishes (unlimited)Lime juice1 tbsp. plain nonfat Greek yogurt2 tbsp. BBQ sauce (approx. 70 cal-ories)

Instructions:Top lettuce cups or leaves with pork, diced cilantro, jalapeños, cilantro, super thinly-sliced radishes, BBQ sauce, Greek yogurt, and lime juice.




Lettuce-Wrapped Turkey Burger5 oz ground turkey 93% lean (or beef if it’s 93% lean)1 piece pre-sliced low-fat cheese (approx. 50 calories)Lettuce to wrap your burgerOnions (unlimited)Tomato (unlimited)Pickles (unlimited)KetchupMustard1 1/4 c baby carrots on side


Fiesta Lime Chicken & Southwest Salad3 oz chicken (see meal prep tips) 1/4 c black beans1/4 c corn1/4 small avocado cubed1 tsp. olive oilPico de gallo (unlimited- see meal prep tips)Fresh lime juiceServe plain or in lettuce cups if you want to be fancy

Instructions:Season chicken with fresh lime juice and McCormick Fiesta Lime Seasoning. You can either eat it on the side or mix it in with the southwest salad. For the southwest salad, simply mix all of the remaining ingredients together and enjoy!


Lemon Pepper Tilapia and Sautéed Asparagus6 oz tilapialemon juice1 c asparagus2 tsp. olive oil1 c grapes





IdealShake Meal Replacement1 1/2 scoops IdealShake (any flavor)1 c unsweetened vanilla almond milk10 almondsWater/Ice (to desired consistency)

Instructions:In a blender add almond milk f irst, then IdealShake (any flavor), almonds, and ice. Add water, if necessary, for desired consistency. Blend and enjoy!

SnacksEach day, choose from any of the following delicious snacks. You can have 4 each day. We recommend eating 2 servings of them between meals making each snack about 300 calories. Don’t worry, all of the calories and macros are the same for each of them!


Cottage Cheese & Fresh Fruit1/2 c cottage cheese1 c strawberries (or any other berries)












Meal PlansMen under 250 pounds (1,800 calories)

Your meal plan includes five meals a day: breakfast, lunch, dinner, and two snacks. We recommend eating your snacks between meals, but you can arrange them any way you like to fit into your schedule.

We’ve designed several options for each meal time. To create your custom meal plan, select one option for breakfast, lunch, dinner, and two snacks. Feel free to mix and match your meals however you want.


Classic Scrambled Eggs and Toast2 whole eggs1/2 c liquid egg whites1 1/2 piece split top wheat bread (approx. 120 calories)1/4 tbsp. spreadable butter1 medium apple



Breakfast Tacos1 whole egg3/4 c liquid egg whites3 tbsp. Mexican blend cheese (approx. 90 calories)3 corn tortillas (approx. 35 calories in each tortilla)1/3 c fresh pico

Instructions:Spray pan with non-stick cooking spray, mix whole egg and egg whites in pan, cook to desired doneness. Spray a separate pan with non-stick cooking spray and toast corn tortillas, when done, sprinkle with cheese to melt. Top toasted tortillas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this eBook.


Instructions:In a bowl, mash fresh raspberries (or any berries), then add Greek yogurt, Truvia®, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side

PB&J OatmealGreek yogurt- 1 c plain nonfat Greek yogurt1/3 c berries (thawed or fresh)Truvia® (stevia)Oatmeal- 1/2 c quick oats2 tbsp. peanut butter powder (such as PB2- approx. 55 calories)1/3 c unsweetened almond milkTruvia® (stevia)

Instructions:In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia®, mix together. Cook oatmeal according to directions on package or con-tainer. Mix in peanut butter pow-der (such as PB2), Truvia®, and al-mond milk.


IdealShake Meal Replacement1 1/2 scoops IdealShake (any flavor)1 c unsweetened vanilla almond milk1 1/2 tbsp. powdered peanut butter (such as PB2- approx. 45 calories or less) or 6 almonds3/4 frozen banana (or 1 c frozen berries)Water/Ice (to desired consistency)



LunchesEach day, choose from any of the following delicious lunches. Don’t worry, all of the calories and macros are the same for each of them!


Instructions:Place greens of your choice on plate and top with chicken, feta cheese, strawberries, grapes, ap-ple, green onions, and dressing.


Open-Faced Toasted Turkey and Avocado Sandwich1 piece split top wheat bread (ap-prox. 80 calories)1 1/2 tbsp. lite cream cheese (spread on bread)4 oz. deli-sliced turkey1/4 avocado (sliced)1 Tomato (sliced)1 1/4 C grapes

Instructions:Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey. Add salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting). Enjoy grapes as side.

Italian Pasta Salad4 oz. chicken (see meal prep tips)1 c whole wheat penne pasta1/2 lite string cheese stick (sliced- approx. 25 calories)5 black olives 2 tbsp. lite Italian dressing (approx. 30 calories)Sweet bell peppers and purple onion (unlimited)


Buffalo Chicken Wrap4 oz. chicken (see meal prep tips)1 whole wheat tortilla (Mission® brand- approx. 150 calories)2 tbsp. Mexican blend cheese (ap-prox. 60 calories)2 tbsp. plain Greek yogurt ranch (see meal prep tips)Frank’s Red Hot Buffalo Sauce (as much as you want)Lettuce and tomatoes (unlimited)1 small apple

Instructions:Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, driz-zle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up. Tip- Cook chicken in bulk to save time! We’ve included a few of our favorite ways to do this in the Meal Prep Tips section of this eBook.

BBQ Pulled Pork Tenderloin Sandwich4 oz pork tenderloin (see meal prep tips)2 1/2 tbsp.s BBQ sauceWhole grain thin bun (approx. 100 calories)1 1/2 pieces pre-sliced low-fat cheese (approx. 75 calories)


Garden Salad and Pulled Pork Tenderloin4 oz pork tenderloin (see meal prep tips)Choice of greens (unlimited)Green onions (unlimited)Cucumber (unlimited)Cherry tomatoes (unlimited)Sweet bell peppers (unlimited)2 tbsp. light vinaigrette (approx. 40 calories)1 1/2 tbsp. shredded parmesan cheese3/4 whole grain bagel (180 calories or less)



Chicken and Mexican Quinoa Salad4 oz. chicken (see meal prep tips)3/4 c quinoa cooked (see meal prep tips)1/4 small avocado cubedPico de gallo (see meal prep tips)Lime juice to taste

Instructions:Cook quinoa according to directions, using chicken bouillon in place of plain water for more flavor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste.



Instructions:In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana or berries, and ice. Blend and enjoy! Note- Depending on the flavor of IdealShake you choose, you can use peanut but-ter powder or nuts, whichever sounds best to you flavor wise, we just want to make sure you have enough healthy fats


Lettuce Wrapped BBQ Pork Tacos5.5 oz pork tenderloin (see meal prep tips)Lettuce leaves (you can use any kind of lettuce)Cilantro (unlimited)Jalapeño (unlimited)Radishes (unlimited)Lime juice1 tbsp. plain nonfat Greek yogurt2 tbsp. BBQ sauce (approx. 70 cal-ories)


Tip- Tip- Cook pork in bulk to save time! We’ve included a few of our favorite ways to do this in the Meal Prep Tips section of this eBook.






Fiesta Lime Chicken Southwest Salad4 oz chicken (see meal prep tips)1/3 c black beans1/4 c corn1/3 small avocado cubed1 tsp. olive oilPico de gallo (unlimited- see meal prep tips)Fresh lime juiceServe plain or in lettuce cups if you want to be fancy



Teriyaki Chicken and Broccoli5 oz chicken (see meal prep tips)4 tbsp. teriyaki marinade or sauce (approx. 80 calories)1 c broccoli3 tsp. olive oil (drizzled on broccoli before roasting)



Lemon Pepper Tilapia and Sautéed Asparagus6 oz tilapialemon juice1 c asparagus2 tsp. olive oil1 c grape

Instructions:Place tilapia on cooking sheet and drizzle with olive oil, lemon pepper, and salt and pepper. Bake at 375 degrees for approximately 9 minutes or until fish flakes with a fork. Spray asparagus with non-stick cooking spray, salt and pep-per, and sauté on medium heat until tender. Serve asparagus and grapes as sides.

Garden Salad with Chicken6 oz chicken (see meal prep tips) Choice of greens (unlimited)Green onions (unlimited)Cucumber (unlimited)Cherry tomatoes (unlimited)Sweet bell peppers (unlimited)1/2 c chopped baby carrots5 black olives3 tbsp. light vinaigrette (approx. 60 calories)1 1/2 tbsp. shredded parmesan cheese



IdealShake Meal Replacement1 1/2 scoops IdealShake (any flavor)1 c unsweetened vanillaalmond milk10 almondsWater/Ice (to desired consistency)

Instructions:In a blender add almond milk first, then IdealShake (any flavor), almonds, and ice. Add water, if necessary, for desired consistency. Blend and enjoy!

Snacksach day, choose from any of the following delicious snacks. You can have 4 each day. We recommend eating 2 servings of them between meals mak-ing each snack about 300 calories. Don’t worry, all of the calories and macros are the same for each of them!














Meal PlanYour meal plan includes five meals a day: breakfast, lunch, dinner, and two snacks. We recommend eating your snacks between meals but you can arrange them any way you like to fit into your schedule.

To create your custom meal plan select one option for breakfast, lunch, and dinner and two snacks. Feel free to mix and match your meals however you want.

Men over 250 pounds (2,400 calories)


Classic Scrambled Eggs and Toast3 whole eggs1 c liquid egg whites3 piece split top wheat bread (approx. 200 calories)1/2 tbsp. spreadable butter1 large apple



Breakfast Tacos2 whole eggs1 1/4 c liquid egg whites4 tbsp. c Mexican blend cheese (approx. 120 calories)4 corn tortillas (approx. 35 calories in each tortilla)1/2 c fresh pico

Instructions:Spray pan with non-stick cook-ing spray, mix whole egg and egg whites in pan, cook to desired do-neness. Spray a separate pan with non-stick cooking spray and toast corn tortillas, when done, sprinkle with cheese to melt. Top toasted tortillas with eggs and fresh pico. See pico instructions under the Meal Prep Tips section of this eBook.

Lemon-Berry Greek Yogurt Parfait2 c nonfat Greek yogurt3/4 c fresh raspberriesTruvia® (stevia)lemon juice to tasts1/2 c granola (approx. 170 calories)18 almonds

Instructions:In a bowl, mash fresh raspberries (or any berries), then add Greek yogurt, Truvia®, and lemon juice, and mix together. Top with granola. Almonds can either be chopped and added to yogurt for an extra crunch or eaten on the side

PB&J OatmealGreek yogurt- 1 1/2 c plain nonfat Greek yogurt2/3 c berries (thawed or fresh)Truvia® (stevia)

Oatmeal- 2/3 c quick oats2 tbsp. peanut butter powder (such as PB2- approx. 55 calories)2/3 c unsweetened vanilla almond milkTruvia® (stevia) Instructions:In a bowl, thaw frozen berries in microwave or use fresh berries, add Greek yogurt and Truvia®, mix together. Cook oatmeal according to directions on package or container. Mix in peanut butter powder (such as PB2), Truvia®, and almond milk.


IdealShake Meal Replacement2 scoops IdealShake (any flavor)2 c unsweetened vanilla almond milk2 tbsp. peanut butter powder (such as PB2- approx. 55 calories or less) or 10 almonds1 frozen banana (or 1 1/2 c frozen berries)Water/Ice (to desired consistency)


Note- Depending on the flavor of IdealShake you choose, you can use peanut butter powder or nuts, whichever sounds best to you fla-vor wise, we just want to make sure you have enough healthy fats


Summer Strawberry SaladChoice of greens (unlimited)6 oz chicken (see meal prep tips)1/4 c feta cheese crumbled1 c strawberries sliced1 c grapes sliced1 medium apple slicedGreen onions diced4 tbsp. lite balsamic vinaigrette dressing (approx. 90 calories)



Open-Faced Toasted Turkey and Avocado Sandwich2 piece split top wheat bread (approx. 160 calories)2 tbsp. lite cream cheese (spread on bread)6 oz. deli-sliced turkey1/2 avocado (sliced)1 Tomato (sliced)1 1/2 c grapes

Instructions:Spread lite cream cheese on wheat bread and top with turkey. Place tomato slices on turkey and salt and pepper to taste. Broil in oven until warm and toasty. Top with sliced avocado (after toasting). Enjoy grapes as side.

Italian Pasta Salad6 oz. chicken (see meal prep tips)1 1/2 c whole wheat penne pasta1 lite string cheese stick (sliced- approx. 50 calories)10 black olives 4 tbsp. lite Italian dressing (approx. 60 calories)Sweet bell peppers and purple onion (unlimited)


Buffalo Chicken Wrap6 oz. chicken (see meal prep tips)2 whole wheat tortilla (Mission® brand- approx. 300 calories)1 oz. Mexican blend cheese (ap-prox. 120 calories)4 tbsp. plain Greek yogurt ranch (see meal prep tips)Frank’s Red Hot Buffalo Sauce (as much as you want)Lettuce and tomatoes (unlimited

Instructions:Place tortilla on plate and top with chicken, buffalo sauce, 1/2 oz. cheese, lettuce and tomatoes, drizzle with Greek yogurt ranch (see meal prep tips for recipe) and wrap or roll up.


Chicken and Mexican Quinoa Salad6 oz. chicken (see meal prep tips)1 1/2 c quinoa cooked (see meal prep tips)1/2 small avocado cubedPico de gallo (see meal prep tips)Lime juice to taste

Instructions:Cook quinoa according to directions, using chicken bouillon in place of plain water for more flavor! Let it cool completely. Mix in chicken, avocado, pico de gallo, and lime juice. Salt and pepper to taste.


BBQ Pulled Pork Tenderloin Sandwich6 oz pork tenderloin (see meal prep tips)3 tbsp. BBQ sauce1 1/2 whole grain thin bun (approx. 150 calories)2 pieces pre-sliced low-fat cheese (approx. 100 calories)


Garden Salad and Pulled Pork Tenderloin6 oz pork tenderloin (see meal prep tips)Choice of greens (unlimited)Green onions (unlimited)Cucumber (unlimited)Cherry tomatoes (unlimited)Sweet bell peppers (unlimited)4 tbsp. light vinaigrette (approx. 80 calories)3 tbsp. shredded parmesan cheese1 whole grain bagel (240 calories or less)



IdealShake Meal Replacement2 scoops IdealShake (any flavor)2 c unsweetened vanilla almond milk2 tbsp. peanut butter powder (such as PB2- approx. 55 calories) or 10 almonds1 frozen banana ( or 1 1/2 c frozen berries)Water/Ice (to desired consistency)

Instructions:Place tortilla on plate and top In a blender add almond milk first, then IdealShake, peanut butter powder (such as PB2) or almonds, banana or berries, and ice. Blend and enjoy!



Lettuce Wrapped BBQ Pork Tacos8 oz pork tenderloinLettuce leaves (you can use any kind of lettuce)Cilantro (unlimited)Jalapeño (unlimited)Radishes (unlimited)Lime juice3 tbsp. plain nonfat Greek yogurt3 tbsp. BBQ sauce (approx. 105 calories)



Buffalo Wings and Veggies6 oz chicken (see meal prep tips)Frank’s Red Hot Buffalo Sauce (de-sired amount)2 c baby carrots4 tbsp. blue cheese crumble (or 2 full light mozzarella cheese stick- approx. 100 calories)Celery & Bell Peppers (unlimited)3 tbsp. Greek yogurt ranch dip (see meal prep tips)


Tip- Cook chicken in bulk to save time! We’ve included a few of our favorite ways to do this in the Meal Prep Tips section of this eBook. v


Instructions:Form turkey or beef into patties and grill or cook on stovetop. Make sure it is cooked through. Place burger on lettuce pieces and top with cheese slice, tomatoes, onion, pickles, ketchup, and mustard. Serve carrots on the side.

Fiesta Lime Chicken Southwest Salad6 oz chicken (see meal prep tips)1/2 c black beans1/2 c corn1/2 small avocado cubed1 1/2 tsp. olive oilPico de gallo (unlimited- see meal prep tips)Fresh lime juiceServe plain or in lettuce cups if you want to be fancy

Instructions:Season chicken with fresh lime juice and McCormick Fiesta Lime Seasoning. You can either eat it on the side or mix it in with the southwest salad. For the southwest salad, simply mix all of the remaining ingredients together and enjoy!


Teriyaki Chicken and Broccoli7 oz chicken (see meal prep tips)6 tbsp. teriyaki marinade or sauce (approx. 120 calories)1 1/2 c broccoli4 tsp. olive oil (drizzled on broccoli before roasting)

Instructions:Place tilapia on cooking sheet and drizzle with olive oil, lemon pepper, and salt and pepper. Bake at 375 degrees for approximately 9 min-utes or until fish flakes with a fork. Spray asparagus with non-stick cooking spray, salt and pepper, and sauté on medium heat until tender. Serve asparagus and grapes as sides.

Garden Salad with Chicken8 oz chicken (see meal prep tips)Choice of greens (unlimited)Green onions (unlimited)Cucumber (unlimited)Cherry tomatoes (unlimited)Sweet bell peppers (unlimited)3/4 c chopped baby carrots5 black olives4 tbsp. light vinaigrette (approx. 90 calories)2 tbsp. shredded parmesan cheeses



IdealShake Meal Replacemen2 scoops IdealShake (any flavor)2 c unsweetened vanilla almond milk12 almondsWater/Ice (to desired consistency)

Instructions:In a blender add almond milk first, then IdealShake (any flavor), al-monds, and ice. Add water, if nec-essary, for desired consistency. Blend and enjoy!

Snacksach day, choose from any of the following delicious snacks. You can have 4 each day. We recommend eating 2 servings of them between meals mak-ing each snack about 300 calories. Don’t worry, all of the calories and macros are the same for each of them!







IdealShake1 scoop IdealShake (any flavor)1 c unsweetened almond milk







Workouts

Here’s a quick overview of the workout portion of this challenge, and then we’ll break down each day’s exercises:

Each workout is only 25 minutes.

Strength Training Workouts - Each workout will have 2 circuits of 4 exercises and will be repeated twice - One minute cardio bursts will be performed between each circuit and followed by a 1 minute rest.

Rev and Restore Workouts - Each workout will be divided into 15 minutes of of rev (core/plyo/calisthenics) and 10 minutes of a short yoga flow.

On rest days there will be an optional 25 minute restorative/beginner yoga flow.

Week 1 workouts will be predominantly isolated movements:

Day 1- Strength Training- Chest/Shoulders/Triceps/QuadsDay 2- Strength Training- Back/Biceps/Hamstrings/CalvesDay 3- ‘Rev and Recovery’- Core/Plyometrics/Calisthenics & Short Yoga FlowDay 4- Strength Training- Chest/Shoulders/Triceps/QuadsDay 5- Strength Training- Back/Biceps/Hams/CalvesDay 6- ‘Rev and Recovery’- Core/Plyometrics/Calisthenics & Short Yoga FlowDay 7- Rest Day- Light walk or an optional restorative yoga flow

Week 2 workouts will focus more on compound movements:

Day 8- Strength Training- Chest/Shoulders/Triceps/QuadsDay 9- Strength Training- Back/Biceps/Hamstrings/CalvesDay 10- ‘Rev and Recovery’- Core/Plyometrics/Calisthenics & Short Yoga FlowDay 11- Strength Training- Chest/Shoulders/Triceps/QuadsDay 12- Strength Training- Back/Biceps/Hamstrings/CalvesDay 13- ‘Rev and Recovery’- Core/Plyometrics/Calisthenics & Short Yoga FlowDay 14- Rest Day- Light Walk or an Optional Restorative Yoga FlowDay 15- Strength Training- Full-Body Circuit Workout

Day 1: Strength Training- Chest/Shoulders/Triceps/Quads

Circuit 1:Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2.

Push-Ups (15 reps)Weighted Squats (15 reps)Chest Press from Glute Bridge (15 reps)Reverse Lunge (10 reps)

Cardio BurstButt Kickers (30 seconds)Mt. Climbers (30 seconds)

Circuit 2:Do each exercise in circuit 2 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down.

Lateral Shoulder Dumbbell Raise (15 reps)Air Squat With Core Twist (15 reps each side)Lying Dumbbell Tricep Extensions (15 reps)Step Ups (10 each)

Cardio BurstJumping Jacks (30 seconds)Surfer Get-Ups (30 seconds)

Cool Down

1WEEK

Day 2: Strength Training- Back/Biceps/Glutes/Hamstrings

Circuit 1:

Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2.

Single Arm Row With Chair (10 reps each arm)Sumo Squat (15 reps)Bent-Over Row With Reverse Grip (15 reps)Forward Lunge (10 reps each leg)

Cardio Burst:Stepping Leg Curls With Back Fly (30 seonds).Thruster (30 seconds)

Circuit 2:Do each exercise in circuit 2 without resting between exercises. Af-ter the cardio burst, rest for 1 minute. Repeat circuit 2 and the cardio burst, followed by another 1 minute rest before cooling down.

Dumbbell Bicep Curls Balancing on 1 Leg (10 reps each leg)Single Leg Glute Bridges (10 reps each leg)3 Way Calf Raises with bicep curl (20 reps)Deadlifts (15 reps)

Cardio Burst:Butt Kicks (30 seconds)Speed Skaters (30 seconds)

Cool Down

Day 3: Rev and Recovery- Plyometrics/Calisthenics/ Core/Yoga

Circuit 1:Do each exercise in circuit 1 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 1 followed by 1 minute rest before moving on to circuit 2.

Jog in Place (30 seconds)Jumping Jacks (30 seconds)Plank Dips (30 seconds)V-ups (30 seconds)Plank Jacks (30 seconds)High Knees (30 seconds)Bicycles (30 seconds)Heel Touches (30 seconds)

Circuit 2:Do each exercise in circuit 2 without resting between exercises. After completing the circuit, rest for 1 minute. Repeat circuit 2 followed by 1 minute rest before cooling down.

Surfer Get-Ups (30 seconds)Butt Kicks (30 seconds)Tic-Toc’s (30 seconds)Half Sit-Ups (30 seconds)Quick Feet (30 seconds)Speed Skaters (30 seconds)Scissor Kicks (30 seconds)Around the World Crunches (30 seconds)

10 Minute Yoga Flow (Follow along with the video)

Cool Down


Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2.

Bicycle Chest Press (15 reps each side)Squat With Dumbbell Swing (15 reps)Stability Ball Chest Fly (15 reps)Stability Ball Knee Extensions (15 reps)

Cardio BurstSquat Jack (30 sec.)2 Push-Ups- Thruster (30 sec.)


Tricep Dips on Chair (15 reps)Side Lunge Alternating (10 each side)Shoulder Press Balancing on 1 Leg With Bent Knee (10 reps each side)Plank ups (5 each side)

Cardio Burst180 degree Squat Jumps (30 seconds)Mountain climbers (30 seconds)

Cool Down


Circuit 1: Do each exercise in circuit 1 without resting between exercises. After the cardio burst, rest for 1 minute. Repeat circuit 1 and the cardio burst, followed by another 1 minute rest before moving on to circuit 2.

Overhand-Grip Rows on Stability Ball (15 reps)Stability Ball Hamstring Curls (15 reps)Back Flys From Lunge (10 reps each leg)Side to Side Sumo Squat (10 reps each side)

Cardio BurstJump Ropes (30 seconds)Alternating Side Step and Hook (30 seconds)


Stationary Lunge With Hammer-Grip Bicep Curl (10 reps on each leg)Weighted Deadlift With Calf Raise (15 reps)Standing Wide-Angle Dumbbell Bicep Curls (15 reps)Back Extension With Leg Pulse (20 reps)

Cardio BurstCrossbody Mt. Climbers (30 seconds)Butt Kicks (30 seconds)

Cool Down



Jog in Place (30 seconds)Jumping Jacks (30 seconds)Kneeling Cat/Cow Extensions (30 seconds each side)Crunch (30 seconds)Squat Jumps (30 sec.)Single Leg Jump Ropes (15 seconds each side)X-ups (30 seconds)Bicycles (30 seconds)


Jumping Lunges (30 seconds)Spiderman Steps (30 seconds)Lower Back Extensions (30 seconds)Standing Side Crunches (30 seconds each side)Criss-Cross Jumps (30 seconds)Side Shuffle (30 seconds)Knee to Elbow Crunches From Side Plank (30 seconds each side)


Day 7: Rest with Optional 25-Minute Yoga Flow



Push-Ups With Single Leg Crunch (15 reps)Quad Lean Backs (15 reps)Dumbbell Woodchoppers From Stationary Lunge (10 reps each side)Chest Press on Stability Ball (15 reps)

Cardio BurstBurpee With Push-Up (30 seconds)Ali Shuffle (30 seconds)


Stationary Crossover Lunge With Overhead Tricep Extension (10 reps each side)L Shoulder Raises (10 reps each side)80/20 Squats (10 reps each side)Tricep Push-ups (15 reps)

Cardio BurstSquat With Opposite Toe Touch (30 seconds)Double Step Twist (30 seconds)

Cool Down



Alternating Dumbbell Rows With Step For Back Support (10 reps each arm)Back Foot Elevated Lunge With Bicep Curl (10 reps each leg)Upright Row on One Foot (10 reps each leg)Glute Bridges on Stability Ball (15 reps)

Cardio BurstJumping Lunges (30 seconds)Hamstring Curls From Plank (30 seconds)


Side Lunge With Core Twist (10 reps on each side)Stability Ball Back Extensions (15 reps)Bicep Curl With Calf Raise (15 reps)Single Leg Deadlift (10 reps each side)

Cardio BurstQuick Feet (30 seconds)Line Jumps (30 seconds)

Cool down

WEEK2



Jog in Place (30 seconds)Jumping Jacks (30 seconds)Plank Dips (30 seconds)V-ups (30 seconds)Plank Jacks (30 seconds)High Knees (30 seconds)Bicycles (30 seconds)Heel Touches (30 seconds)


Surfer Get-Ups (30 seconds)Butt Kicks (30 seconds)Horizontal Leg Raises (30 seconds)Half Sit-Ups (30 seconds)Quick Feet (30 seconds)Speed Skaters (30 seconds)Scissor Kicks (30 seconds)Around the World Crunches (30 seconds)




Tricep Press on Stability Ball (15 reps)Side Step-Ups With Hop (10 reps on each side)Push-Ups With Overhead Reach (15 reps)Squat to Roundhouse Kick (10 reps on each side)

Cardio BurstPlank Jacks (30 seconds)Ski Jumps (30 seconds)


Step Back Tricep Kickbacks From Squat (10 reps each leg)Twisting Overhead Shoulder Press (10 reps)Reverse Plank Alternating Leg Raise (10 reps each leg)Cross-Body Dumbbell Tricep Extensions (10 reps each arm)

Cardio BurstSquat With Opposite Toe Touch (30 seconds)High Knees (30 seconds)

Cool Down

Day 12- Strength Training- Back/Biceps/Glutes/Hamstrings


Alternating Row From Lunge (10 reps on each leg)Single Leg Glute Bridge (10 reps each leg)Reverse Snow Angels (15 reps)Alternating Crossover Lunge With Bicep Curl (10 reps each leg)

Cardio BurstButt Kicks (30 seconds)180 degree Jump Squats (30 seconds)


21’s Bicep Curls (21 reps)Plank Leg Raises (10 reps each leg)Forward Bent Back Fly (10 reps each arm)Single Leg Hamstring Curls on Stability Ball (10 reps each leg)

Cardio BurstCriss-Cross Jumps (30 sec.)Stepping Leg Curl With Back Fly (30 sec.)

Cool Down



Jog in Place (30 seconds)Jumping Jacks (30 seconds)Kneeling Cat/Cow Extensions (30 seconds each side)Squat Jumps (30 seconds)Single Leg Jump Ropes (15 seconds each side)X-ups (30 seconds)Bicycles (30 seconds)


Jumping Lunges (30 seconds)Spiderman Steps (30 seconds)Standing Side Crunches (30 sec. each side)Criss-Cross Jumps (30 seconds)Side Shuffle (30 seconds)Knee to Elbow Crunches From Side Plank (30 seconds each side)


Day 14: Rest with Optional 25-Minute Yoga Flow

Day 15: Strength Training- Full-Body


Pushups With Shoulder Taps (15 reps)Squat to Chair Sits (15 reps)Forward Bent Alternating Grip Rows (10 of each grip)Side Plank With Cross-Body Reach (10 reps each side)

Cardio BurstDouble Step With Crunch (30 seconds)Forward/Back Hops (30 seconds)


Isometric Bicep Curls (10 reps each arm)Lunge With Knee Raise (10 reps each leg)Lying Dumbbell Tricep Extensions From Glute Bridge (15 reps)Side to Side Twists (20 reps each side)

Cardio Burst In/Outs From Squat (30 seconds)Jog (30 seconds)

Cool down

CongratsCongratulations!!! We’re so proud of your for finishing the IdealShape for Life Challenge!!

FAQ’sDo I Need to Plan My Meals Around My Workouts?You can exercise whenever works best for you, whether that’s in the morning, afternoon, or evening is up to you. These meals are pretty easy to arrange if you want to structure them around your workout. There is no hard and fast way that you need to arrange your eating schedule.

For example, if you like to exercise in the morning and you want to have food in your stomach, but you want something light, you can have your snack as your first meal and then eat your breakfast option after your workout.

How Often Should I Eat?You should try to eat about every three hours. Eating every three hours is a great weight loss technique because spreading out your meals will help you feel full throughout the day instead of getting rav-enously hungry part way through the day.

Hunger is a sure fire way to set yourself up for snack attacks and po-tential overeating. By eating every three hours, you can stay full and stick to your meal plan.

What If I Don’t Like Some of the Foods?We’ve given you a variety of options for each meal. If you don’t like some of the foods in one meal, just try a different option. Switching things up and trying different recipes is a great way to keep things in-teresting.

This is also a great time to step out of your comfort zone and maybe give some new foods a try. Who knows, you might find a new favorite food!

What If I’m Vegetarian or Vegan?We created this meal plan with a perfect balance of protein, carbs, and fats in order to maximize your weight loss. This balance will also fuel your workouts and help your muscles recover. When you’re los-ing weight it’s important that you get enough protein so that you can maintain your lean muscle mass. Losing muscle instead of fat will slow down your metabolism, not good!

If you don’t eat meat, you can calculate the amount of calories in the protein and replace that with an equal amount of egg whites.

If you don’t eat eggs or other animal products, you can do the same and replace it with tofu or tempeh. Just know that tofu and other pro-tein alternatives have a higher amount of carbs, so the balance of mac-ronutrients will be different than what we’ve calculated for maximum effectiveness.

Should I Alter My Meal Plan on a Rest Day?Don’t worry about altering your meal plan on your rest day. On your rest day your body will still be recovering from your previous work-outs, so it needs the nutrition. Plus, we want your rest day to be an active rest day. That means doing the rest day yoga flow, taking a walk, stretching, or doing some other activity.

What Do I Do If I Miss a Workout?If you miss a workout, try to make it up the following day if you can. What we don’t want you to do is beat yourself up about it or quit. Life happens and sometimes that means you miss a workout by accident. As long as you stay on track with everything else and try to do better the next day, you’ll be fine.

Can I Drink Alcohol On This Challenge?This challenge is only 15 days, so try to resist drinking alcohol. If you want to include it in your cheat meal, you can. Just remember to in-clude those calories. Your cheat meal should be no more than 600 cal-ories.

What Do I Do If I Slip Up On My Meal Plan?If you’re new to meal plans, staying 100% on plan can be tough at first but we’ve made it easy by offering tons of food options for each meal. If you eat off the plan or slip up, give yourself a break and move on. It happens. Stick to your plan the rest of the day, get back on track, and keep trying. Slipping up once is not an excuse to go whole hog the rest of the day or to quit the challenge.

I’m Not Seeing Progress. What Am I Doing Wrong?Nothing! If you are sticking to the plan 100% and not seeing results, it’s ok! Everybody and every body is different. Be patient with yourself. You didn’t put this weight on in 15 days so give yourself some time. Stick to the program and keep up the hard work. All your effort will pay off in the end.

Also make sure you’re noticing those non-scale victories or NSVs. Craving less, sticking to your meal plan, getting stronger, feeling your clothes get loose, or increased confidence are all amazing results that shouldn’t be ignored!

Can I Have a Cheat Meal During This Challenge?Yes, we’ve made sure to build a cheat or “treat” meal into this chal-lenge. It’s not realistic to NEVER have a treat but we want to show you how to do it without going overboard or falling off the wagon. But if you don’t feel like you need it, then you don’t need to have a cheat meal. It’s totally optional and up to you.

Your cheat meal should be 600 calories or less. We want you to en-joy the foods you love or have been craving but we don’t want you to undo all your hard work. You should have your cheat meal on either day 7, 8, or 9. The reason we want it this way is because often times cheat meals are really high in sodium and can cause water retention that may reflect as (false) weight gain for a couple of days and we want you to see your true results at the end of the challenge.

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idealshape - Cloud Object Storage | Store & Retrieve … · 2016-09-15 · - Women Between 140 -190 - Women Over 190 - Men Under 250 - Men Over 250 - Workouts ... You don’t have