GREEN (Accelerated) Flexible Meal Plan

GREEN (Accelerated) Flexible Meal Plan
GREEN (Accelerated) 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 non-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
1 serving of ModBod Protein Shake mixed with…
1 cup of skimmed milk
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 ModBod Protein Cookie
1 glass of water
Lunch
1 cup of minestrone soup
8 whole wheat crackers
1 small apple
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 ModBod Protein Cookie
1 glass of water
Dinner
85g (3 oz.) of salmon fillet, grilled or baked
1 medium baked potato
2 tbsp. of reduced-fat sour cream
2 cups of green beans
1 cup of skimmed milk
Evening Snack
1-150g (5 oz.) container of fat-free plain Greek yogurt
MODBOD Flexible Meal Plan 4
TUESDAY
Breakfast
¾ cup of cooked oatmeal made with ½ cup
of skimmed milk
1 tbsp. of raisins
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 serving of ModBod Protein Shake mixed with water
Lunch
½ of one whole wheat bagel
2 tbsp. of fat-free cream cheese
2 cups of mixed green salad with carrots, cucumber and
radish
2 tbsp. of Italian fat-free salad dressing
1 small peach
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
2 ModBod Protein Cookies
1 glass of water
Dinner
85g (3 oz.) of baked or grilled chicken breast
1 small sweet potato, baked
1 cup of green beans
1 cup of skimmed milk
Evening Snack
1-150g (5 oz.) container of sugar-free
and fat-free vanilla yogurt
MODBOD Flexible Meal Plan 5
WEDNESDAY
Breakfast
1 medium egg, poached or fried using calorie-free cooking
spray
1 slice of whole wheat toast
1 tsp. of sugar-free or reduced sugar jam
1 small banana
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 ModBod Protein Cookie
1 glass of water
Lunch
¾ cup of turkey chili
1 orange
1-150g (5 oz.) container of sugar-free and fat-free vanilla
yogurt
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 serving of ModBod Protein Shake mixed with water
Dinner
85g (3 oz.) of baked or grilled white fish
1 cup of steamed broccoli
¾ cup of brown rice
1 ½ cups of mixed green salad with tomatoes,
celery and radish
2 tbsp. of Italian fat-free salad dressing
Evening Snack
1 ModBod Protein Cookie
1 glass of water
MODBOD Flexible Meal Plan 6
THURSDAY
Breakfast
1 serving of ModBod Protein Shake mixed with…
1 cup of skimmed milk
1 slice of whole wheat toast
2 tsp. of almond butter
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 medium apple
Lunch
1 cup of vegetable beef soup
8 whole wheat crackers
1-150g (5 oz.) container of sugar-free and fat-free yogurt
½ cup of mandarin oranges
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 ModBod Protein Cookie
1 glass of water
Dinner
85g (3 oz.) of baked or grilled chicken
½ cup of beets
1 cup of green beans with…
1 tsp. of olive oil
1 medium whole wheat roll
1 tsp. of butter
Evening Snack
1 ModBod Protein Cookie
1 glass of water
MODBOD Flexible Meal Plan 7
FRIDAY
Breakfast
¾ cup of high fibre cereal
½ cup of skimmed milk
1 small banana
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 serving of ModBod Protein Shake mixed with water
Lunch
2 slices of whole wheat bread
60g (2 oz.) of sliced turkey or chicken
1 leaf of lettuce, 1 slice of tomato
2 tsp. of light sandwich dressing or mayo
1 cup of baby carrots
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 ModBod Protein Cookie
1 glass of water
Dinner
½ cup of cooked whole wheat pasta
½ cup of red pasta sauce
85g (3 oz.) of lean beef meatballs
½ cup of steamed broccoli
1 cup of tossed lettuce and spinach salad
1 tbsp. of Italian fat-free salad dressing
Evening Snack
1 ModBod Protein Cookie
1 glass of water
MODBOD Flexible Meal Plan 8
SATURDAY
Breakfast
2 whole wheat pancakes (10 cm (4”) diameter)
2 tbsp. of sugar-free maple syrup
1 cup of blueberries or strawberries
½ cup of fat-free cottage cheese
2 strips of turkey bacon
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 ModBod Protein Cookie
1 glass of water
Lunch
1 serving of ModBod Protein Shake mixed with water
1 medium apple
½ of one whole wheat bagel
1 tsp. of almond butter
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 ModBod Protein Cookie
1 glass of water
Dinner
85g (3 oz.) of roast beef
1 small baked potato
1 tbsp. of fat-free sour cream
1 cup of green beans or steamed broccoli
1-120 ml (4 oz.) glass of white wine (optional and legal age)
Evening Snack
1-150g (5 oz.) container of sugar-free
and fat-free vanilla yogurt
MODBOD Flexible Meal Plan 9
SUNDAY
Breakfast
1 slice of French toast, whole wheat
1 small egg (for preparing French toast)
Calorie-free cooking spray
½ cup of skimmed milk (for preparing French toast)
1 tbsp. of sugar-free maple syrup
½ cup of mandarin oranges
1-150g (5 oz.) container of sugar-free
and fat-free vanilla yogurt
2 slices of turkey bacon
1 ModBod Thermogenics tablet (mid-morning)
Morning Snack
1 ModBod Protein Cookie
1 glass of water
Lunch
1 serving of ModBod Protein Shake mixed with water
1 ModBod Thermogenics tablet (mid-afternoon)
Afternoon Snack
1 ModBod Protein Cookie
1 glass of water
Dinner
100g (3.5 oz.) of baked or grilled salmon
1 cup of sautéed spinach with ¼ cup of red peppers
1 tsp. of olive oil (for sautéing)
1 small sweet potato
1 tbsp. of sugar-free maple syrup (on potato)
Evening Snack
1-150g (5 oz.) container of sugar-free
and fat-free vanilla yogurt
MODBOD Flexible Meal Plan 10
SAMPLE SHOPPING LIST
The list below represents one week of the GREEN 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 or chicken (deli meats)
Fresh or frozen salmon fillet
Fresh or frozen white fish or cod fillets
(can be interchanged)
Skinless chicken breast
(fresh or frozen, not breaded)
Lean beef meatballs
(can be frozen or homemade)
Turkey bacon
Roast beef or lean steak
Amount
85g (3 oz.)
2
1
2
3
4 slices
85g (3 oz.)
Dairy
Skimmed milk
Sugar-free, fat-free vanilla yogurt
Fat-free cream cheese
Reduced fat cottage cheese
Eggs
Reduced fat sour cream
Butter
Amount
4 liters (1 gallon)
7 x 150g (5 oz.) containers
1 small container
1 x 456g (16 oz.) container
2
1 small container
Fruits
Apples, medium-sized, preferably Granny Smith
Orange
Banana
Berries (your choice- Strawberry, blueberry,
raspberry, etc.)
Peach
Amount
3
1
2
1 cup
1
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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
Potatoes for baking, small
Broccoli (fresh or frozen)
Celery
Cucumber
Radishes
Raisins
Beets
Amount
approx. 2 cups
approx. 4.5 cups
2
5 cups
2 cups
2
2
2.5 cups
1 small bunch
1
1 bunch
Breads & Grains
Whole wheat bread with 90 calories
or less per slice
Brown rice
Plain oatmeal (unflavoured, unsweetened)
Whole wheat pasta
Whole wheat crackers
Whole wheat bagel
Whole wheat dinner roll
Whole wheat pancake mix
High fibre cereal
Amount
Canned Goods
Minestrone soup (low sodium)
Vegetable beef soup (low sodium)
Turkey chili (reduced fat or homemade)
Mandarin oranges (in its own juice, not syrup)
Red pasta sauce, no meat or cheese
Fresh or canned
1 loaf
small box/bag
1 small box/bag
1 package
1 small box
1
1
1 small box
Amount
1 can
1 can
1 can
1 small can
1 can or jar
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MODBOD Flexible Meal Plan 12
SAMPLE SHOPPING LIST
Healthy Fats
Almond butter
Amount
1 jar
Condiments
Mustard
Fat-free Italian dressing
Olive oil
Reduced fat sandwich dressing or mayo
Stevia or Sucralose can be used to taste
Maple syrup
Sugar-free or reduced sugar jelly or jam
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