Meal Planning - cdnus. · PDF fileMeal Planning for a Successful Lifestyle 3 Want to lose a few pounds, build muscle, or perhaps just maintain your healthy weight? Remember, eating

Meal Planning for a Successful Lifestyle

2 Melaleuca.com

Building on the guiding principles of Melaleuca’s Vitality: Simple Steps to Your Ideal Weight™ guide, this companion booklet provides three examples of goal-oriented meal plans with an emphasis on portion control. Each sample meal plan includes specific food choices and Melaleuca product recommendations designed with your success in mind.

Jump in and get started. You can do this!

Meal Planning for a Successful Lifestyle 3

Want to lose a few pounds, build muscle, or perhaps just maintain your healthy weight? Remember, eating right, daily exercise, proper supplementation, and consistent accountability are the keys to helping you achieve your health and fitness goals.

If you follow the principles outlined in Vitality: Simple Steps to Your Ideal Weight, you may decide to set goals to slim down, maintain a healthy weight, or build muscle. To reach any of those goals, you need a meal plan. This booklet includes three sample meal plans designed to help get you started as you put together your own personalized meal plan.

Are you looking to improve your health this year?

What’s your goal?

For portion sizes and healthy food suggestions in each food category, see pages 10–11.

4 Melaleuca.com

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

PRE-WORKOUT Access® Bar or Shake plus Energy Shot

Access Bar or Shake plus Energy Shot






POST-WORKOUT Ultra-Performance Protein Shake or ProFlex20® Shake

Ultra-Performance Protein Shake or ProFlex20 Shake






BREAKFAST

AM Peak Performance PackProtein & Veggies: 2 eggs with spinachCarbs: Blueberries

AM Peak Performance PackProtein: Greek yogurtCarbs: Simply Fit™ Hot Cereal

AM Peak Performance PackProtein & Veggies: 2 eggs with salsaCarbs: Strawberries

AM Peak Performance PackProtein: Greek yogurtCarbs: Simply Fit Hot Cereal

AM Peak Performance PackProtein & Veggies: 2 eggs with choice of veggieCarbs: BlueberriesFats: Almonds


AM Peak Performance PackProtein: 2 eggs with low-fat cheeseCarbs: Peach Veggies: Asparagus

SNACK GC Control™ Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake

LUNCHProtein, Fats & Veggies: Salad with chicken, balsamic vinaigrette, and avocado

Protein: SalmonVeggies: Steamed veggiesCarbs: Brown rice

Protein: Cottage cheeseVeggies: Green beansCarbs: AppleFats: Almonds

Protein & Veggies: Salad with tuna andbalsamic vinaigrette

Protein: ChickenVeggies: Mixed veggiesCarbs: Orange

Protein: Cottage cheeseFats & Veggies: Green beans with almond sliversCarbs: Apple

Protein & Veggies: Salad with tuna and balsamic vinaigrette

SNACK GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake

DINNER

30 minutes prior to dinner: FiberWise® Drink or Bar

PM Peak Performance PackProtein: SalmonVeggies: BroccoliCarbs: Quinoa

30 minutes prior to dinner: FiberWise Drink or Bar

PM Peak Performance PackProtein: Lean beefVeggies: Brussels sproutsCarbs: Sweet potatoes


PM Peak Performance PackProtein: ChickenVeggies: Spaghetti squashCarbs: Fruit of choice




PM Peak Performance PackProtein: HalibutVeggies: CauliflowerCarbs: Lentil beans


PM Peak Performance PackProtein: Lean beefVeggies: ZucchiniCarbs: Fruit of choice


PM Peak Performance PackProtein: ChickenVeggies: Side saladCarbs: Baked sweet potato

THESE ARE SAMPLE MEAL PLANS ONLY

SLIM DOWN

Exercise suggestion: Moderate exercise for 45 minutes, 5 times a week.All Melaleuca products are single servings prepared according to label instructions.

What’s on your plate?

Daily Meal Planner

Veggies

CarbsFats

Protein

5Meal Planning for a Successful Lifestyle
















BREAKFAST

AM Peak Performance PackProtein & Veggies: 2 eggs with spinachCarbs: Blueberries

AM Peak Performance PackProtein: Greek yogurtCarbs: Simply Fit™ Hot Cereal

AM Peak Performance PackProtein & Veggies: 2 eggs with salsaCarbs: Strawberries


AM Peak Performance PackProtein & Veggies: 2 eggs with choice of veggieCarbs: BlueberriesFats: Almonds


AM Peak Performance PackProtein: 2 eggs with low-fat cheeseCarbs: Peach Veggies: Asparagus

SNACK GC Control™ Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake

LUNCHProtein, Fats & Veggies: Salad with chicken, balsamic vinaigrette, and avocado

Protein: SalmonVeggies: Steamed veggiesCarbs: Brown rice

Protein: Cottage cheeseVeggies: Green beansCarbs: AppleFats: Almonds

Protein & Veggies: Salad with tuna andbalsamic vinaigrette

Protein: ChickenVeggies: Mixed veggiesCarbs: Orange

Protein: Cottage cheeseFats & Veggies: Green beans with almond sliversCarbs: Apple


SNACK GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake GC Control Shake

DINNER




PM Peak Performance PackProtein: Lean beefVeggies: Brussels sproutsCarbs: Sweet potatoes


PM Peak Performance PackProtein: ChickenVeggies: Spaghetti squashCarbs: Fruit of choice






PM Peak Performance PackProtein: Lean beefVeggies: ZucchiniCarbs: Fruit of choice


PM Peak Performance PackProtein: ChickenVeggies: Side saladCarbs: Baked sweet potato

• Eat every 3 to 4 hours.• Minimize eating grains and sugars. • Avoid alcohol and fruit juices. • Drink water consistently throughout the day.

6 Melaleuca.com















Ultra Performance Protein Shake or ProFlex20 Shake

BREAKFAST

AM Peak Performance PackProtein: 2 eggsCarbs: Almond-flour pancakes with pure maple syrup, banana

AM Peak Performance PackProtein: Greek yogurtCarbs: Whole wheat toast (1 slice), berries

AM Peak Performance PackProtein: 2 eggsCarbs: Simply Fit Hot Cereal, banana


AM Peak Performance PackProtein: 2 eggsCarbs: Simply Fit Hot Cereal, berries


AM Peak Performance PackProtein: 2 eggsCarb: Simply Fit Hot Cereal, banana

SNACK GC Control™ Shake or Simply Fit™ Bar

GC Control Shake or Simply Fit Bar



GC Control Shake or Simply Fit Chewy Snack Bar



LUNCHProtein & Carbs: Turkey wrapVeggies: Sliced veggies with hummus

Protein: SalmonVeggies: Steamed veggiesCarbs: Apple

Protein & Carbs: Tuna wrapVeggies: Sliced veggies with hummus

Protein: ChickenVeggies: Steamed veggiesCarbs: Cottage cheese with berries

Protein: Lean beefVeggies: Mixed veggiesCarbs: Orange

Protein & Carbs: Turkey wrapVeggies: Sliced veggies with hummus


SNACK Attain® CraveBlocker® Shake/Bar or GC Control Shake

Attain CraveBlocker Shake/Bar or GC Control Shake






DINNER


PM Peak Performance PackProtein: Lean beefVeggies: Salad with dressingCarbs: Quinoa


PM Peak Performance PackProtein: Teriyaki chickenVeggies: Salad with dressingCarbs: Brown rice


PM Peak Performance PackProtein: ChickenVeggies: Spaghetti squashCarbs: Sweet potato and black beans


PM Peak Performance PackProtein: Lean beefVeggies: ArtichokeCarbs: Quinoa




PM Peak Performance PackProtein: Lean beefVeggies: Butternut squash and brussels sproutsCarbs: Brown rice


PM Peak Performance PackProtein: ChickenVeggies: Salad with dressingCarbs: Sweet potatoes

WEIGHT MAINTENANCE

Exercise suggestion: Moderate to vigorous exercise 5 times a week.All Melaleuca products are single servings prepared according to label instructions.



Daily Meal Planner

Veggies

CarbsFats

Protein
















Ultra Performance Protein Shake or ProFlex20 Shake

BREAKFAST

AM Peak Performance PackProtein: 2 eggsCarbs: Almond-flour pancakes with pure maple syrup, banana


AM Peak Performance PackProtein: 2 eggsCarbs: Simply Fit Hot Cereal, banana


AM Peak Performance PackProtein: 2 eggsCarbs: Simply Fit Hot Cereal, berries


AM Peak Performance PackProtein: 2 eggsCarb: Simply Fit Hot Cereal, banana

SNACK GC Control™ Shake or Simply Fit™ Bar




GC Control Shake or Simply Fit Chewy Snack Bar



LUNCHProtein & Carbs: Turkey wrapVeggies: Sliced veggies with hummus

Protein: SalmonVeggies: Steamed veggiesCarbs: Apple

Protein & Carbs: Tuna wrapVeggies: Sliced veggies with hummus

Protein: ChickenVeggies: Steamed veggiesCarbs: Cottage cheese with berries

Protein: Lean beefVeggies: Mixed veggiesCarbs: Orange

Protein & Carbs: Turkey wrapVeggies: Sliced veggies with hummus


SNACK Attain® CraveBlocker® Shake/Bar or GC Control Shake







DINNER


PM Peak Performance PackProtein: Lean beefVeggies: Salad with dressingCarbs: Quinoa


PM Peak Performance PackProtein: Teriyaki chickenVeggies: Salad with dressingCarbs: Brown rice


PM Peak Performance PackProtein: ChickenVeggies: Spaghetti squashCarbs: Sweet potato and black beans


PM Peak Performance PackProtein: Lean beefVeggies: ArtichokeCarbs: Quinoa




PM Peak Performance PackProtein: Lean beefVeggies: Butternut squash and brussels sproutsCarbs: Brown rice


PM Peak Performance PackProtein: ChickenVeggies: Salad with dressingCarbs: Sweet potatoes

• Eat every 3 to 4 hours. • Follow the Slim Down plan, but feel free to add in a few treats

such as breads, alcohols, pastas, and the occasional dessert. Add these in slowly, and one at a time. Each person has a unique response to foods with higher carb counts. For some, cutting out bread alone is enough to maintain weight. For others, alcohol adds to belly and visceral fat. For some, pasta and potatoes have the same effect.

• Drink water consistently throughout the day.

8 Melaleuca.com









POST-WORKOUTUltra-Performance Protein Shake with Pure Creatine and Amino Boost

Ultra-Performance Protein Shake with Pure Creatine and Amino Boost






BREAKFAST

AM Peak Performance PackProtein: 3 egg whites omeletteCarbs: Whole wheat bagel w/ all-natural peanut butterVeggies: Spinach

AM Peak Performance PackProtein & Carbs: 1 scoop ProFlex20® in Simply Fit Hot CerealVeggies: Carrots

AM Peak Performance PackProtein: 3 egg whites omeletteCarbs: Whole wheat toast w/ all-natural peanut butterVeggies: Red peppers

AM Peak Performance PackProtein & Carbs: 1 scoop ProFlex20 in Simply Fit Hot CerealVeggies: Carrots




SNACKSimply Fit™ Chewy Snack Bar or Ultra-Performance Protein Bar

Simply Fit Chewy Snack Bar or Ultra-Performance Protein Bar






LUNCHProtein: ChickenFats: AvocadoVeggies: TomatoCarbs: Apple

Protein: SalmonVeggies: Steamed veggiesCarbs: Mixed berries

Protein: Lean beefFats: AvocadoVeggies: CucumberCarbs: Apple

Protein & Veggies: Salad with chicken and balsamic vinaigretteCarbs: Mixed berries

Protein: ChickenFats: AvocadoVeggies: TomatoCarbs: Apple


Protein & Veggies: Turkey wrap with cucumberFats: AvocadoCarbs: Apple

SNACK Attain® CraveBlocker® Shake with peanut or almond butter

Attain CraveBlocker Shake with peanut or almond butter






DINNER


PM Peak Performance PackProtein: HalibutVeggies: BroccoliCarbs: Couscous


PM Peak Performance PackProtein: Lean beefVeggies: Green beansCarbs: Sweet potatoes


PM Peak Performance PackProtein: ChickenVeggies: KaleCarbs: Quinoa


PM Peak Performance PackProtein: SalmonVeggies: Butternut squashCarbs: Quinoa


PM Peak Performance PackProtein: Lean beefVeggies: CauliflowerCarbs: Sweet potatoes


PM Peak Performance PackProtein: ChickenVeggies: SquashCarbs: Wild rice


PM Peak Performance PackProtein: Mahimahi or tilapiaVeggies: Side saladCarbs: Sweet potatoes

BUILD LEAN MUSCLE MASS

Exercise suggestion: Moderate to vigorous exercise 5 times a week, incorporating both aerobic and strength training.All Melaleuca products are single servings prepared according to label instructions.



Daily Meal Planner

Veggies

CarbsFats

Protein










POST-WORKOUTUltra-Performance Protein Shake with Pure Creatine and Amino Boost







BREAKFAST


AM Peak Performance PackProtein & Carbs: 1 scoop ProFlex20® in Simply Fit Hot CerealVeggies: Carrots






SNACKSimply Fit™ Chewy Snack Bar or Ultra-Performance Protein Bar







LUNCHProtein: ChickenFats: AvocadoVeggies: TomatoCarbs: Apple


Protein: Lean beefFats: AvocadoVeggies: CucumberCarbs: Apple

Protein & Veggies: Salad with chicken and balsamic vinaigretteCarbs: Mixed berries

Protein: ChickenFats: AvocadoVeggies: TomatoCarbs: Apple


Protein & Veggies: Turkey wrap with cucumberFats: AvocadoCarbs: Apple

SNACK Attain® CraveBlocker® Shake with peanut or almond butter







DINNER


PM Peak Performance PackProtein: HalibutVeggies: BroccoliCarbs: Couscous


PM Peak Performance PackProtein: Lean beefVeggies: Green beansCarbs: Sweet potatoes


PM Peak Performance PackProtein: ChickenVeggies: KaleCarbs: Quinoa


PM Peak Performance PackProtein: SalmonVeggies: Butternut squashCarbs: Quinoa


PM Peak Performance PackProtein: Lean beefVeggies: CauliflowerCarbs: Sweet potatoes


PM Peak Performance PackProtein: ChickenVeggies: SquashCarbs: Wild rice


PM Peak Performance PackProtein: Mahimahi or tilapiaVeggies: Side saladCarbs: Sweet potatoes

• Eat every 2 to 4 hours.• All meals should include protein and fat.• Drink water consistently throughout the day.• If extra calories are needed, try more vegetables with

hummus or a protein-packed snack such as nuts.

Protein(palm-sized portion)

DAIRYCottage cheese (low-fat)EggsEgg substitutesGreek yogurt (nonfat plain)Yogurt (low-carb/high-protein)

POULTRYChickenDuck breastTurkey breast (low-sodium)Turkey bacon (low-sodium)

RED MEATBeef (lean cuts)Buffalo (ground)ElkRoast beef (low-sodium deli)Venison

SEAFOODCatfishClamsCodCrabHalibutLobsterMusselsSalmonScallopsShrimpSnapperTilapiaTroutTuna

VEGETABLE PROTEINBeans (boiled or low-sodium) Edamame (soybeans)TempehTofu

WHITE MEATPork (lean)Bacon

NUTS & SEEDS(See list under Fats)

To develop an eating plan that works for you, you should be familiar with which category each food fits into, as well as each category’s ideal portion sizes. The following lists can help you determine how much of each food will produce the best results for you.


Veggies(1–2 fist-sized portions)

ArtichokeArugulaAsparagusBeans (boiled or low-sodium)BeetsBok choyBroccoliBrussels sproutsCabbageCarrotsCauliflowerCeleryCollard greensCucumberEggplantEndiveGreen beansKaleLettuceMixed greensMushroomsMustard greensOkraOnionsPeppersRadicchioRadishesRhubarbRomaine lettuceRutabagaSnow peasSpinachSproutsSquash (all types)TomatoesTurnipsZucchini

Carbs(fist-sized portion)

DAIRYMilk (1% or skim)Yogurt (low-fat) with fruit

GRAINSAmaranthBarleyBuckwheatCornCouscousLong grain brown riceOatmeal (steel cut)QuinoaSpeltWild riceWhole grain cereals

PASTABrown rice pastaWhole grain pasta

ROOT VEGETABLESPotatoes (red/gold, small 1.5" diameter)Sweet potatoes/yams (small 2" diameter, 4" long)

LEGUMESBeans (boiled or low-sodium)Edamame (soybeans)Lentils (boiled or low-sodium)

BREADWhole grain breadsWhole grain English muffinsWhole grain tortillas

FRUITApple Apricot Banana Berrie Grape KiwiMelonOrangeTangerinePeache Nectarine PearPineapplePlum PomegranateRhubarb

Fats(thumb-sized portion)

DAIRYCheese (low-fat)Feta cheeseHeavy creamMozzarella (low-fat)

DRESSINGSBalsamic vinaigretteCreamy salad dressing (low-fat)Mayonnaise (regular)

FRUITAvocadoOlives

OILSCanola oilCoconut oilFish oilFlaxseed oilOlive oilRed palm oilSafflower oil

NUTS & SEEDS*Almond butterAlmonds (raw, whole)HazelnutsPeanut butter (natural, with salt)Peanuts (raw, chopped)Pecans (raw, chopped)Pine nutsPumpkin seedsSesame butter/tahiniSunflower seedsSoy nuts (roasted, lightly salted)Walnuts (raw, chopped)

Nuts & Seeds(see list under Fats)

* Nuts are also protein.

© 2016 Melaleuca, Inc. • 4609 West 65th South • Idaho Falls, Idaho 83402 • 800-282-3000 • Melaleuca.com • 09/16 U

Put the principles you’ve learned into practice with Melaleuca’s

Metabolism & Weight Loss Pack.

In this pack you’ll find the exclusive products that will help you make the most of your efforts

and achieve your fitness and weight loss goals. Visit Melaleuca.com to learn more.

Meal Planning for a Successful Lifestyle

Documents

Meal Planning - cdnus. · PDF fileMeal Planning for a Successful Lifestyle 3 Want to lose a few pounds, build muscle, or perhaps just maintain your healthy weight? Remember, eating