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welcome to the tracy anderson method dynamic eating plan!

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WELCOME TO THE TRACY ANDERSON
METHOD DYNAMIC EATING PLAN!
Being on a “diet” can have so many negative connotations.
stress or fill an emotional need. You’re going to learn to eat to
Instead, consider this eating plan part of your self-renewal.
power your body.
Ultimately, I want you to rediscover your relationship with
food so that you can sit at the table and enjoy a meal without
Your commitment to this food plan is just as important to your
worrying about how it will impact your weight. But for the first
transformation as your commitment to the workouts. If you only
90 days*, you are going to need to follow these menus faithfully
follow the food plan partially, or not at all, I cannot promise
if you want to see real results.
great results. If you stick with my plan, you will experience
phenomenal results. And as you see the changes in your body,
The plan is designed to help you shed pounds, detoxify your
see the pounds melt away and a new, sexy shape emerge, your
system and recalibrate how you think and feel about food. We’re
commitment will only grow stronger. After completing this food
creating a clean slate so that I can redesign your body, improve
plan, you will have a much healthier relationship with food and
your health, and give you the tools for long-term sustainability.
will find yourself making smart choices about what you put in
Unlike the here-today, gone-tomorrow effects of fad diets you
your body.
may have tried in the past, you will own your new body once
you complete my program.
So here’s to a beautiful new you and a lifetime of healthy,
satisfying meals. Bon appГ©tit!
This plan may take a little getting used to (especially if your
current diet consists of a lot of processed and fast food) but
Love,
you’ll soon appreciate eating fresh, nutrient dense, real foods.
Tracy
You’ll stop feeling stuffed and lethargic and start feeling
satisfied and energized after meals. You won’t crave foods
*Depending on how much weight you need to lose, you can follow the food plan high in sugar and fat. And you won’t eat to relieve boredom,
for 30 or 60 days, instead of 90. By then you will have started to retrain your
body and mind to crave healthier, more nutritious foods.
I’ve spent years researching nutrition and its effects of the
MY BEST TIPS AND STRATEGIES:
body — both good and bad. I’ve developed an eating plan
• Drink as much sparkling or still water as you want.
But no club soda, please
that’s healthful and delicious, promotes weight loss, satisfies
cravings, gives you mental clarity, and offers a path to
• Enjoy one glass of wine three nights a week during any of
the weeks (optional)
physical transformation.
Working in two-week cycles, you’ll have one Nutrient Boost
• Enjoy any kind of hot tea you want (no added sugar,
honey, lemon, etc.)
week, followed by one Body Reset week.
• Plan ahead. Make a list and stock up on all the ingredients NUTRIENT BOOST WEEKS
you’ll need for the week
You’ll eat lots of smaller, nutrient-dense meals throughout the
day. This is not like a liquid cleanse but will help rid your body
• Prepare meals and snacks in advance
of impurities while boosting your weight loss. You may not eat
anything other than what I’ve prescribed.
• No substitutions unless you’re allergic. If so, pick a food as close to the prescribed one as possible
BODY RESET WEEKS
• No oils, salt, sugar, spices, sauces, or additional seasonings
may be added
During these weeks, you’ll return to a three-meal-a-day program
that is still nutrient dense.
YOUR 90-DAY EATING SCHEDULE
Week 1: Nutrient Boost Week
Week 2: Body Reset Week
Week 3: Nutrient Boost Week
Week 4: Body Reset Week
Week 5: Nutrient Boost Week
Week 6: Body Reset Week
Week 7: Nutrient Boost Week
Week 8: Body Reset Week
Week 9: Nutrient Boost Week
Week 10: Body Reset Week
Week 11: Nutrient Boost Week
Week 12: Body Reset Week
1
2
WEEK 1 – NUTRIENT BOOST WEEK
Meal 3 - pick 1 protein and 1 vegetable or choose the combined
Have 1 serving of each of the following every day:
meal option:
• Power Juice (pg. 15)
Protein options:
• Blueberry Applesauce (pg. 15)
• Sweet Potato Corn Pudding (pg. 15)
•
• Carrot Parsnip Purée (pg. 15)
• Gazpacho (pg. 16)
• Veggie Protein Soup (pg. 16)
• Chocolate Pudding (pg. 17)
grilled boneless/skinless •
вЃ„
1 2
avocado topped with
chicken breast (plain, not cucumbers and tomatoes
from a deli)
• Handful of chopped kale • 3 slices plain tofu (can be (you may add lemon or lime grilled but no added oil)
to season)
• 1 turkey burger patty (no • Handful of chopped spinach breadcrumbs, mayo, etc.)
(you may add lemon or lime •
WEEK 2 – BODY RESET WEEK
вЃ„
1 2
Vegetable options:
вЃ„
1 2
cup black beans
to season)
• Handful of chopped jicama, Meal 1 - pick 1 protein and 1 fruit option:
green pepper, yellow pepper, tomato, parsley, radishes, red Protein options:
Fruit options:
• 2 poached eggs
• 1 cup raspberries
• 2 hard boiled eggs
• 1 cup blueberries
• 4 pieces of turkey bacon
• 1 cup blackberries
pepper, and/or celery
Combined meal option:
• 1 can of tuna fish in spring water
• 1 green apple
• 1 kiwi +
вЃ„
1 2
• 1 tbsp yellow mustard
cup blueberries
• 1 tsp cayenne pepper
• 1 cup frozen blueberries +
вЃ„
1 2
• 1 chopped celery stick
cup vanilla almond milk
•
вЃ„
1 2
chopped red pepper
Meal 2 - pick 1:
• ThinkThin Bar
• Kashi Go Lean Roll
• Kashi Go Lean Crunchy Bar
3
4
WEEK 3 – NUTRIENT BOOST WEEK
WEEK 7 – NUTRIENT BOOST WEEK
Have 1 serving of each of the following every day:
Have 1 serving of each of the following every day:
• Power Juice (pg. 15)
• Power Juice (pg. 15)
• Turkey Spinach Crumble (pg. 17)
• Chocolate Pudding (pg. 17)
• Gazpacho (pg. 16)
• Kiwi Basil Purée (pg. 19)
• Blueberry Applesauce (pg. 15)
• Waldorf Salad (pg. 17)
• Chocolate Pudding (pg. 17)
• Veggie Snack (pg. 18)
• Waldorf Salad (pg. 17)
• Carrot Parsnip Purée (pg. 15) +
• Chili (pg. 18)
• Fruit Purée (pg. 19)
вЃ„
1 2
cup red quinoa
Plus, have 2 Veggie Snacks (pg. 18) every day
WEEK 8 – BODY RESET WEEK
WEEK 4 – BODY RESET WEEK
Starting here, your Body Reset Weeks will feature different
Same as Week 2
foods each day for more variety.
Day 1
Day 2
Breakfast
Breakfast
WEEK 5 – NUTRIENT BOOST WEEK
• 1 cup unsweetened
• ThinkThin Bar
Have 1 serving of each of the following every day:
almond milk
• Kashi Go Lean Crunchy Bar • Power Juice (pg. 15)
• Banana Mash (pg. 19)
or Kashi Go Lean Roll
• Blueberry Applesauce (pg. 15)
Lunch
Lunch
• Chocolate Pudding (pg. 17)
• Lettuce Wrap (pg. 20)
• Chicken Soup
• Gazpacho (pg. 16)
• 1 green apple
• Turkey Spinach Crumble (pg. 17)
• Veggie Snack (pg. 18) +
вЃ„
1 2
Dinner
cup jicama
• Turkey Kale Soup (pg. 20)
• Roasted Veggie Purée (pg. 19)
Dinner
• 8 oz. grilled salmon filet
• Handful of steamed spinach
WEEK 6 – BODY RESET WEEK
Same as Week 2
5
6
WEEK 8 – BODY RESET WEEK CONT.
Day 3
Day 4
Day 6
Day 7
Breakfast
Breakfast
Breakfast
Breakfast
• ThinkThin Bar
• Herbal tea
• Herbal tea
• Banana Mash (pg. 19)
• Kashi Go Lean Crunchy Bar • Fresh cantaloupe
• ThinkThin Bar
or Kashi Go Lean Roll
Lunch
Lunch
• Sweet & Spicy Chicken
• 8 oz. grilled boneless/
(pg. 21)
skinless chicken breast
• Kashi Go Lean Crunchy Bar Lunch
or Kashi Go Lean Roll
• Veggie Protein Soup (pg. 16)
Lunch
Dinner
• Chicken Salad (pg. 22)
• Grilled turkey burger (pg. 22) seasoned with turmeric
Snack
and cloves
• Frozen Function Lightweight Dinner
• 1 baked apple (pg. 21)
Drink
• 8 oz. grilled white fish
with 1 tsp mustard
• Chopped tomatoes
• Steamed asparagus
Dinner
Dinner
• Tomato Soup (pg. 21)
• Turkey Kale Soup (pg. 20)
Dessert
• Baked pear with cinnamon
(pg. 21)
Day 5
Dinner
Breakfast
• 8 oz. steamed salmon
• Herbal tea
• Steamed broccoli rabe
WEEK 9 – NUTRIENT BOOST WEEK
Have 1 serving of each of the following every day:
• Power Juice (pg. 15)
• 1 hard-boiled egg
• Blueberry Applesauce (pg. 15)
Dessert
Lunch
• Frozen Function
• Chicken Salad (pg. 22)
Lightweight Drink
• Sweet Potato Corn Pudding (pg. 15)
• Gazpacho (pg. 16)
• Waldorf Salad (pg. 17)
• Veggie Protein Soup (pg. 16)
• Chocolate Pudding (pg. 17)
7
8
WEEK 10 – BODY RESET WEEK
Dinner
Day 1
Day 2
• 8 oz. grilled boneless/skinless
Breakfast
Breakfast
chicken,
• Power Juice (pg. 15)
• 5 slices grilled sweet potato 5 chestnuts served over • 2 scrambled egg whites
with 2 tbsp maple syrup
steamed kale or spinach
Day 6
вЃ„
1 2
mango,
Breakfast
•
вЃ„
1 2
cantaloupe
Lunch
• 1 can tuna in spring water, Lunch
Lunch
Day 5
lemon juice, 1 tsbp mustard, • Chicken Apple Salad (pg. 22)
• 5 grilled shrimp
Breakfast
chopped fennel bulb
• Steamed sugar snap peas, • 1 package frozen berries with Dinner
broccoli rabe, fresh garlic, • 8 oz. grilled salmon filet
cayenne pepper
вЃ„
1 4
cup vanilla almond milk
Dinner
• 8 oz. grilled boneless/skinless
Lunch
chicken breast with
Snack
• 6 slices of turkey breast, rosemary, lemon juice,
• 1 apple
chopped cucumber, tomato garlic,
Dessert
and romaine lettuce with
chicken broth
• Frozen blueberries in blender Dinner
1 tbsp mustard
• Chopped cucumber and
tomato
with 1 tsp. honey
Day 4
Breakfast
Breakfast
• 1 package frozen blueberries blended with
вЃ„
1 4
Breakfast
• 1 hard boiled egg
• Power Juice (pg. 15)
Dinner
• Banana Mash (pg. 19)
• Baked Sea Bass (pg. 22)
вЃ„
1 2
jicama, cherry tomatoes, red cup black beans, Lunch
chopped tomato, cucumber, • Leftover Turkey Kale Soup
cilantro, jicama, and romaine Lunch
• Chopped romaine, fennel, Lunch
•
cabbage, lemon juice
Dinner
with lime juice
• 8 oz. roasted boneless/
Snack
• 1 apple
Snack
• 1 cup watermelon
cup vanilla
almond milk
cup low-sodium Day 7
• Turkey Kale Soup (pg. 20)
Day 3
вЃ„
1 2
Snack
skinless chicken breast
• 1 apple
• 1 steamed artichoke with lemon and thyme
Dinner
• 8 oz. grilled sea bass
• Steamed asparagus
9
10
WEEK 11 – NUTRIENT BOOST WEEK
Day 4
Same as Week 9
Breakfast
Dinner
• 8 oz. grilled boneless/skinless
• 1 cup blueberries,
WEEK 12 – BODY RESET WEEK
Day 1
Day 2
Breakfast
Breakfast
•
вЃ„
1 2
cantaloupe
• 1 chopped apple,
Lunch
вЃ„
1 2 chopped pear, 2 tsp
• Chopped tomatoes,
rosemary, Juice of
1 tsp cumin,
вЃ„
1 2
вЃ„
1 2
lime, cup
Lunch
Dinner
Dinner
• 8 oz. grilled boneless/
• Turkey Kale Soup (pg. 20)
raspberries, 1 tsp maple
• Grilled tomatoes
syrup
•
Lunch
Day 6
• 8 oz. grilled boneless/
Breakfast
skinless chicken breast
• 1 apple
вЃ„
1 2
baked sweet potato
1 hard boiled egg, season
Lunch
with lemon
• 1 plain veggie burger
Dinner
• Chopped cucumbers and
tomatoes
chicken breast
• Steamed kale
• 8 oz. grilled salmon
sunflower seeds
cup • Tomato, spinach, cucumber,
cinnamon
cucumber, celery, parsley, вЃ„
1 2
• 8 oz. grilled salmon
Dinner
• Steamed kale and grilled • Egg wrap (pg. 23)
brussel sprouts
Day 7
skinless chicken
• Grilled red pepper, green Day 5
Breakfast
Breakfast
•
• 1 grapefruit,
chiles, and asparagus
вЃ„
1 2
cup
вЃ„
1 2
cup kefir probiotic
strawberry yogurt
strawberries
Day 3
Dinner
Breakfast
• 1 baked sweet potato with
• 1 apple
1 tbsp vanilla extract
• 1 hard boiled egg
and cinnamon
Lunch
Lunch
• Leftover Turkey Kale Soup
Lunch
• 1 cup cooked quinoa, • 1 can tuna fish in water,
chopped basil and parsley, combined with chopped
chopped radishes, steamed cauliflower, fennel and celery
asparagus tips and chopped in a lettuce wrap, seasoned
steamed green beans
with 1 tbsp mustard
(served cold)
Dinner
• 8 oz. grilled salmon
• Steamed spinach
11
12
WEEK 13 – NUTRIENT BOOST WEEK
Day 4
Dinner
Same as Week 9
Breakfast
• 8 oz. grilled salmon
• 1 package frozen blueberries blended with
вЃ„
1 4
• Steamed asparagus
cup vanilla Day 6
WEEK 14 – BODY RESET WEEK
almond milk
Day 1
Day 2
Lunch
Breakfast
Breakfast
• 6 slices of turkey breast, • 1 apple
• Power Juice (pg. 15)
fresh cucumber, celery,
Lunch
parsley
• 2 large celery stalks with
•
вЃ„
1 2
Breakfast
cantaloupe
•
вЃ„
1 2
cantaloupe
natural peanut butter
Lunch
• 4 egg whites with sautéed Lunch
Dinner
broccoli and red pepper
• 8 oz. grilled boneless/
• 8 oz. boneless/skinless
skinless chicken with
chicken baked with
Dinner
coriander, turmeric, black
chicken broth, cherry
• Baby spinach, arugula,
• 6 grilled shrimp
pepper, cinnamon
tomatoes, spinach and
celery, tomato, tossed with • Grilled cherry tomatoes and • Steamed broccoli rabe
lemon juice
lemon juice
Dinner
Dessert
Day 7
• 8 oz. grilled salmon
• 2 scoops sorbet
Breakfast
вЃ„
1 2
Dinner
cup • 8 oz. grilled steak filet
asparagus
• 1 package frozen berries • Steamed asparagus
вЃ„
1 4
Day 5
blended with
Breakfast
vanilla almond milk
•
вЃ„
1 2
cup of
cantaloupe
Lunch
Day 3
Dinner
Breakfast
• 1 cup jicama, 1 cup
• 1 cup watermelon
cucumber,
вЃ„
1 2
• 4 slices turkey with spoonful • Chopped spinach, fennel, of hummus in each rolled up
kale and 2 hard boiled eggs cup chopped tossed with lemon juice
avocado with sea salt and Lunch
Lunch
Dinner
• 8 oz. grilled chicken breast red chile powder
• Chicken Apple Soup (pg. 21)
13
Snack
with turmeric, cloves
• 1 apple
• 1 baked apple (pg. 21)
14
RECIPES
cooking liquid. PurГ©e
Veggie Protein Soup
Many of my recipes make more than one serving (one serving is
vegetables in food
•
вЃ„
1 2
cup to
вЃ„
1 2
cup peeled and
chopped carrots
8 oz. unless otherwise noted) and you can also double the
processor with
recipes to make even more. That way, you can store the extra
1 cup of reserved liquid, until
•
portions in the fridge or freezer. This will save you cooking time
you reach the desired
• 2 oz. boneless chicken and help you stay on the program. When you've got a healthy
consistency. Season with
breast, cubed, or
meal already prepared, you'll be less likely to cheat!
a pinch of salt.
2 oz. tofu, cubed
вЃ„
1 2
cup chopped celery stalk
• 2 cups low-sodium chicken Power Juice
Sweet Potato Corn Pudding
• 1 bunch of kale, washed
• 1 sweet potato, peeled
and chopped
and diced
• Handful of spinach
Makes two 8 oz. servings
broth, or 2 cups low-sodium vegetable broth
Gazpacho
•1
• 1 ear fresh white corn
вЃ„
1 2
•
cup roasted tomatoes
вЃ„
1 2
cup chopped broccoli spears
• 2 tbsp parsley
• 2 tbsp chopped fresh parsley
Steam the sweet potato.
• 12 chives
• Fresh cracked pepper
Slice the corn off the cob.
• 2 tbsp cilantro
Juice thoroughly, chill,
Combine ingredients in a
• Juice of
and enjoy!
food processor and purГ©e,
• 2 tbsp rice vinegar
and chicken or tofu in the
adding water as needed until
• Pinch paprika
stock gently for 20 minutes,
you have the right consistency.
• Pinch cayenne pepper
then add the chopped
• Pinch black pepper
broccoli and cook for an
вЃ„
• ⁄
• 1⁄ 4
• Handful of beets
•
вЃ„
1 2
apple, not peeled
Makes one 10 oz. serving
Blueberry Applesauce
•
Makes two 4 oz. serving
• 4 apples
•
вЃ„
1 2
cup blueberries
• Pinch cinnamon
Steam apples. Remove skin
Carrot Parsnip PurГ©e
вЃ„
1 2
lemon
Simmer the carrots, celery,
1 8
red onion
additional 10 minutes. Add
1 2
cup mixed bell peppers
the parsley, season with black
English cucumber
pepper, and serve.
• 1 cup carrots
• 1 cup parsnips
Pulse all ingredients in a food
• Pinch of salt
processor until vegetables are
Makes three 8 oz. servings
mostly purГ©ed.
and core. Blend apples in
a food processor, add
Peel and large dice carrot
blueberries and cinnamon,
and parsnip. Boil vegetables
and purГ©e lightly.
in water or stock until tender,
Makes two 11 oz. serving
about 10-15 minutes. Remove
Makes one 8 oz. serving
vegetables and reserve
15
16
Chocolate Pudding
•
вЃ„
1 2
cup semisweet
chocolate chips
•
вЃ„
1 2
6 cups of water to a low boil.
yellow onion
• Cayenne pepper to taste
• 1 tbsp coriander
Spinkle a pinch of cumin on
• Pinch of pepper
each chicken breast. Place
Spray a large saucepan (or
chicken breasts and fennel
deep wok) with cooking spray.
• 2 tbsp peeled and cooked
chestnuts
In a food processor, pulse
seeds in water. Poach until
When pan is hot add roasted
• 1 tbsp unsweetened cocoa
spinach, basil, garlic, and onion
done, approximately 10
garlic. SautГ© and add diced
powder
until smooth. In a large
minutes. Drain and cool in
zucchini. Cook for about 3
• 4 whole pitted dates (you
mixing bowl mix the spinach/
fridge for 2 hours.
minutes and then add diced
may substitute prunes or
basil mixture with the turkey,
In a food processor, pulse
bell pepper and jalapeГ±o.
dried blueberries)
coriander and pepper.
chestnuts, red grapes and
SautГ© until veggies are al
• 2 tbsp unsweetened coconut
Refrigerate at least 6 hours.
parsley until minced. When
dente. Add ground beef.
flakes
Spray non-stick skillet with
cool, cut chicken into small
Combine all ingredients,
cooking spray. Cook turkey
pieces and place in food
stirring continually. Add
mixture over medium heat,
processor. Pulse until chicken
cumin and paprika. After
Melt the chocolate chips
stirring continually to break
is in small bits. Combine all
meat is completely cooked,
slowly in a double boiler. PurГ©e
down meat into small pieces
ingredients in large mixing
add chopped tomatoes.
the rest of the ingredients.
until cooked.
bowl with lemon juice and
Simmer for 20 minutes.
black pepper to taste.
Note: grass-fed beef cooks
•
вЃ„
1 2
cup water
Add the melted chocolate and
pulse until all the ingredients
much faster than regular beef.
Makes three 5 oz. servings
are combined. Add the water
Makes six 5 oz. serving
and check the consistency. It
Waldorf Salad
should be soupy. Don't worry
• 2 boneless/skinless
Chili
—it will thicken as it cools.
chicken breasts
•1
• 2 pinches cumin
ground beef
• 1 cup spinach
• 2 tbsp fennel seeds
• 3 cups chopped fresh
•
Makes two 14 oz. servings
•
вЃ„
1 2
Makes three 10 oz. servings
вЃ„
1 2
lbs. grass-fed
tomatoes
cup steamed and
вЃ„
1 2
Veggie Snack
вЃ„
• ⁄
• 1⁄ 2
1 2
English cucumber
1 2
cup carrots
Turkey Spinach Crumble
shelled chestnuts
• 1 lb. ground organic turkey
•
meat (white) thawed
• 3 tbsp parsley
• 1 large or 2 small zucchinis,
• 1 cup spinach
• Juice of 1 lemon
diced
Pulse all items in a food
• 5 basil leaves
• Pinch of fresh ground pepper
• 1 red bell pepper, diced
processor until diced finely.
• 4 cloves roasted garlic
In a medium stock pot, bring
• 3 tbsp roasted garlic, minced
Add small pinch of salt.
• 3 tbsp cumin
Makes two servings.
вЃ„
3 4
•
jalapeГ±o, seeded
and minced
cup red grapes
17
• 2 tbsp paprika
cup celery
• Squeeze of lime
18
Roasted Veggie PurГ©e
Makes four 8 oz. servings
• 2 eggplants
Lettuce Wrap
Combine half the garlic,
• 1 can tuna fish in water
rosemary, thyme, soy sauce,
• 5 small zucchinis
Kiwi Basil PurГ©e
• 1 tsp mustard
and parsley and rub mixture
• 1 red bell pepper, seeded and
• 4 kiwis, peeled
• Chopped celery
over turkey. Roast in covered
cut in half
• 12 basil leaves
• Chopped cooked cauliflower
pan for about 1
• 4 cloves garlic, peeled
•
вЃ„
1 2
orange, juiced
hours,
then cool for 1 hour. While
• Cumin
• Coriander
вЃ„
1 2
PurГ©e and chill.
Combine ingredients and wrap
the turkey is cooking, sautГ©
in a romaine lettuce leaf.
onion, garlic, carrots, celery,
parsnip, and remaining herbs
Heat oven to 350. Cut
Makes two 4 oz. servings
Makes one serving.
eggplants and zucchini in half
approximately 10 minutes
until the vegetables start to
lengthwise. Poke eggplant
Fruit PurГ©e
Turkey Kale Soup
brown. Cover with water and
with fork and sprinkle with
• 1 cup strawberries
• 1 yellow onion, quartered
add bouillion. Simmer 3 hours.
• 10 cloves garlic, minced
Strain broth into large bowl
and set vegetable aside.
вЃ„
1 2
cumin. Sprinkle zucchini with
•
coriander. Place zucchini and
blueberries, and raspberries
• 2 carrots, peeled and cut into
eggplant (cut side up) on
• Handful fresh mint leaves
1-inch pieces
cup each blackberres, cookie sheet.
PurГ©e and chill.
After zucchini and eggplant
have baked for 30 minutes,
Makes four 4 oz. servings
add red bell pepper and garlic
• 3 stalks of celery, cut into
Shred the turkey and add it
1-inch pieces
to the strained broth. Add the
• 1 peeled parsnip, cut into
kale leaves and simmer for
1-inch pieces
another hour. Serve garnished
• Handful fresh thyme leaves
with fresh parsley and a splash
of soy sauce.
cloves. Cook for another 30
Banana Mash
• 2 sprigs fresh rosemary
minutes, checking tenderness
• 1 banana, sliced
• 2 low-sodium vegetable
every 10 minutes.
• 1 cup unsweetened almond
bouillion cubes
milk
• 12 cups water
• 1 tsp cinnamon
• 1 bunch parsley, minced
Remove from oven and cool
slightly. Remove eggplant skin.
Makes five 15 oz. servings
• 2 lbs. boneless/skinless
Cut eggplant, zucchini and red
In a small saucepan, cook over
turkey breast
pepper into pieces and place
medium-low heat for 10
• 1 tbsp soy sauce
in food processor. Add garlic
minutes, mash like potatoes.
•1
and pulse until a smooth
Serve warm.
removed and chopped
Makes one serving.
Preheat oven to 370.
вЃ„
1 2
lbs. kale, stems
consistency. Thin with 1 cup
water, if desired.
19
20
Chicken Apple Soup
browned and tender.
Mix all the spices and set
Combine ingredients and form
• 1 boneless/skinless chicken
Makes one serving.
aside. Cut chicken in strips,
into two patties. Spray a non-
toss with 1-2 tbsp of spice mix.
stick skillet with cooking spray
Tomato Soup
Reserve the rest of the spice
and grill approximately
• 2 parsnips, finely diced
• 1 32 oz. can low-sodium
mix for future meals. Peel and
3 minutes on each side.
• 1 granny smith apple, peeled
tomato juice
dice sweet potato into medium
and diced
• 1 cup fresh or frozen
size cubes. SautГ© potatoes in 1
• Fresh or dried rosemary
green beans
tbsp of oil, until they begin to
• Pinch of black pepper
• 1 cup corn
soften. Add chicken and cook
Chicken Apple Salad
• 6 cups low-sodium chicken
• 1 cup diced celery
until done.
• 1 boneless/skinless cooked
broth
• 1 cup diced carrots
• 1 tsp cider vinegar
• 2 cloves garlic, minced
breast
•
вЃ„
1 2
onion
Serving size one patty
chicken breast, diced
Makes three 8 oz. serving.
вЃ„
вЃ„
•
1 2
apple, diced
•
1 4
red onion, finely diced
Boil chicken breast in water,
Combine ingredients and
Chicken Salad
• Chopped fresh cilantro
approximately 10 minutes.
simmer over medium-low heat
• 1 boneless/skinless cooked
• Juice from
Drain and cut into small
for 20 minutes.
chicken breast, diced
• Splash rice wine vinegar
Sweet & Spicy Chicken
вЃ„
• ⁄
• 1⁄ 2
• 1⁄ 2
• 2 boneless/skinless chicken
or spinach
breast cut into strips or 12 oz.
• Rice wine vinegar
pieces. Combine with all other
ingredients and simmer for
•
Makes three 15 oz. servings.
approximately 10 minutes.
Makes three 8 oz. servings.
вЃ„
1 2
lime
1 2
cup chopped cucumber
1 2
cup chopped tomato
Toss all ingredients together
cup chopped mango
and serve chilled.
cup chopped chard
Makes one serving.
Baked Apple or Pear
chicken tenders
• 1 apple or pear
• 4 tbsp ground coriander
Toss all ingredients together
• 8 oz. sea bass filet
• Cinnamon to taste
• 2 tbsp black pepper
and serve chilled.
• 1 cup red grapes, halved
Baked Sea Bass
• 1 tsp ground cloves
Preheat oven to 375. Cut apple
• 6 tbsp turmeric
or pear in half and cut out core
• 2 tsp cinnamon
and stem. Sprinkle with
• 1 tsp ground ginger
cinnamon and place cut side
•
up in a shallow baking dish in
1 inch of water. Bake for 45
•
вЃ„
1 2
cup chopped red onions
Makes one serving.
• 3 tbsp white wine vinegar
Grilled Turkey Burger
Spray a baking dish with
• 8 oz. ground turkey
cooking spray. Place sea
• 1 sweet potato, peeled
• Chopped parsley
bass in baking dish. Combine
and diced
• Chopped cilantro
grapes, onion, and vinegar and
• 1 tbsp rice wine vinegar
pour over fish.
вЃ„
1 2
tsp cayenne pepper
minutes or until apple is
21
22
Bake 20 minutes or until fish is
Emergency Days
Below, I've answered some of the questions I am often asked.
moist and flaky.
This is for when you feel like
If you don't find the answer you need here, please feel free to
you are going to cheat, and
email me at [email protected] and someone from
want to do something that is
the Tracy Anderson team will get back to you with an answer.
Makes one serving.
quick and easy for your meals.
To be used as a back-up plan.
FREQUENTLY ASKED QUESTIONS
• 2 slices cooked turkey bacon
Breakfast
Q: Can I drink coffee, sugarless iced tea or diet soda?
• 1 tomato, diced
• ThinkThin Bar
A: No diet soda or coffee. You can have Neuro Sonic,
• Kashi Go Lean Crunch Bar
Function Lightweight Drink, low calorie vitamin water, or G2. • Chopped parsley
• Kashi Go Lean Roll
Have as much tea as you want (no sugar, honey, or lemon).
Spray a non-stick skillet with
Lunch
Q: I really don't like kiwi fruit. Can I skip the Kiwi Basil and
cooking spray. Beat egg and
• Garden lite soufflé
double up on another food choice?
cook over a low heat until
• 2 egg whites scrambled with
A: You can omit whatever you want, but you cannot add any
done. Place bacon, tomato,
asparagus or mushrooms
other food to your Nutrient Boost weeks. If you want to
Egg Wrap
• 1 egg
•
вЃ„
1 2
fennel bulb, diced
fennel, and parsley in center
omit one food, you may double up on another food, except
of pan. Fold both sides over
Snacks
and serve.
• 1 apple
the Chocolate Pudding.
Q: I don't have access to a refrigerator at my job. How can I
Makes one serving.
Dinner
bring meals to work with me?
• 8 oz. salmon, sea bass, or
A: Buy an insulated lunch bag or small cooler to carry with you.
boneless, skinless chicken
Q: I'm allergic to chestnuts. What can I use as a substitute?
• Broccoli, spinach or kale
A: If you are allergic to chestnuts, you can substitute
Dessert
strawberries or blueberries.
• Arctic Zero
Q: I tend to get really hungry late at night. Can I save my
protein bar for bedtime?
A: Yes.
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24
FREQUENTLY ASKED QUESTIONS CONT.
Q: I'm going to a wedding on Saturday and will have to eat
something at the reception. Will that wipe out all my efforts
for the week?
A: No, not all your efforts. If it's a buffet, just choose fruits or
vegetables and a plain protein like shrimp. If it's a sit down
dinner, you might be able to ask for the chicken or fish with
no starch or sauce. In any case, try to make healthful choices
and limit yourself to one piece of wedding cake and avoid
carbs in the meal. Then recommit to my program the very
next day.
Q: Should I eat before I do the workout and, if so, how soon?
A: Ideally, it's best to eat beforehand, but do wait 20 minutes
before beginning the workout.
Q: I can't find some of the things you recommend on the plan.
What should I do?
A: I've given options for some items, but if you can't find any
of them, try these: For the protein bars, substitute an under
200 calorie bar of your choice preferable one with more than
15 grams of protein. For the frozen Function Lightweight or
Arctic Zero, try an under 160 calorie ice cream sandwich.
Instead of the Garden-Lite soufflГ©, go with scrambled
egg whites, as suggested.
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