WELCOME TO THE TRACY ANDERSON METHOD DYNAMIC EATING PLAN! Being on a вЂњdietвЂќ can have so many negative connotations. stress or fill an emotional need. YouвЂ™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. WeвЂ™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 hereвЂ™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, youвЂ™ll soon appreciate eating fresh, nutrient dense, real foods. Tracy YouвЂ™ll stop feeling stuffed and lethargic and start feeling satisfied and energized after meals. You wonвЂ™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 wonвЂ™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. IвЂ™ve spent years researching nutrition and its effects of the MY BEST TIPS AND STRATEGIES: body вЂ” both good and bad. IвЂ™ve developed an eating plan вЂў Drink as much sparkling or still water as you want. But no club soda, please thatвЂ™s healthful and delicious, promotes weight loss, satisfies cravings, gives you mental clarity, and offers a path to вЂў Enjoy one glass of wine three nights a week during any of the weeks (optional) physical transformation. Working in two-week cycles, youвЂ™ll have one Nutrient Boost вЂў Enjoy any kind of hot tea you want (no added sugar, honey, lemon, etc.) week, followed by one Body Reset week. вЂў Plan ahead. Make a list and stock up on all the ingredients NUTRIENT BOOST WEEKS youвЂ™ll need for the week YouвЂ™ll eat lots of smaller, nutrient-dense meals throughout the day. This is not like a liquid cleanse but will help rid your body вЂў Prepare meals and snacks in advance of impurities while boosting your weight loss. You may not eat anything other than what IвЂ™ve prescribed. вЂў No substitutions unless youвЂ™re allergic. If so, pick a food as close to the prescribed one as possible BODY RESET WEEKS вЂў No oils, salt, sugar, spices, sauces, or additional seasonings may be added During these weeks, youвЂ™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 вЂ“ 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: вЂў Power Juice (pg. 15) Protein options: вЂў Blueberry Applesauce (pg. 15) вЂў Sweet Potato Corn Pudding (pg. 15) вЂў вЂў Carrot Parsnip PurГ©e (pg. 15) вЂў Gazpacho (pg. 16) вЂў Veggie Protein Soup (pg. 16) вЂў Chocolate Pudding (pg. 17) grilled boneless/skinless вЂў вЃ„ 1 2 avocado topped with chicken breast (plain, not cucumbers and tomatoes from a deli) вЂў Handful of chopped kale вЂў 3 slices plain tofu (can be (you may add lemon or lime grilled but no added oil) to season) вЂў 1 turkey burger patty (no вЂў Handful of chopped spinach breadcrumbs, mayo, etc.) (you may add lemon or lime вЂў WEEK 2 вЂ“ BODY RESET WEEK вЃ„ 1 2 Vegetable options: вЃ„ 1 2 cup black beans to season) вЂў 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: вЂў 2 poached eggs вЂў 1 cup raspberries вЂў 2 hard boiled eggs вЂў 1 cup blueberries вЂў 4 pieces of turkey bacon вЂў 1 cup blackberries pepper, and/or celery Combined meal option: вЂў 1 can of tuna fish in spring water вЂў 1 green apple вЂў 1 kiwi + вЃ„ 1 2 вЂў 1 tbsp yellow mustard cup blueberries вЂў 1 tsp cayenne pepper вЂў 1 cup frozen blueberries + вЃ„ 1 2 вЂў 1 chopped celery stick cup vanilla almond milk вЂў вЃ„ 1 2 chopped red pepper Meal 2 - pick 1: вЂў ThinkThin Bar вЂў Kashi Go Lean Roll вЂў Kashi Go Lean Crunchy Bar 3 4 WEEK 3 вЂ“ NUTRIENT BOOST WEEK WEEK 7 вЂ“ NUTRIENT BOOST WEEK Have 1 serving of each of the following every day: Have 1 serving of each of the following every day: вЂў Power Juice (pg. 15) вЂў Power Juice (pg. 15) вЂў Turkey Spinach Crumble (pg. 17) вЂў Chocolate Pudding (pg. 17) вЂў Gazpacho (pg. 16) вЂў Kiwi Basil PurГ©e (pg. 19) вЂў Blueberry Applesauce (pg. 15) вЂў Waldorf Salad (pg. 17) вЂў Chocolate Pudding (pg. 17) вЂў Veggie Snack (pg. 18) вЂў Waldorf Salad (pg. 17) вЂў Carrot Parsnip PurГ©e (pg. 15) + вЂў Chili (pg. 18) вЂў Fruit PurГ©e (pg. 19) вЃ„ 1 2 cup red quinoa Plus, have 2 Veggie Snacks (pg. 18) every day WEEK 8 вЂ“ BODY RESET WEEK WEEK 4 вЂ“ 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 вЂ“ NUTRIENT BOOST WEEK вЂў 1 cup unsweetened вЂў ThinkThin Bar Have 1 serving of each of the following every day: almond milk вЂў Kashi Go Lean Crunchy Bar вЂў Power Juice (pg. 15) вЂў Banana Mash (pg. 19) or Kashi Go Lean Roll вЂў Blueberry Applesauce (pg. 15) Lunch Lunch вЂў Chocolate Pudding (pg. 17) вЂў Lettuce Wrap (pg. 20) вЂў Chicken Soup вЂў Gazpacho (pg. 16) вЂў 1 green apple вЂў Turkey Spinach Crumble (pg. 17) вЂў Veggie Snack (pg. 18) + вЃ„ 1 2 Dinner cup jicama вЂў Turkey Kale Soup (pg. 20) вЂў Roasted Veggie PurГ©e (pg. 19) Dinner вЂў 8 oz. grilled salmon filet вЂў Handful of steamed spinach WEEK 6 вЂ“ BODY RESET WEEK Same as Week 2 5 6 WEEK 8 вЂ“ BODY RESET WEEK CONT. Day 3 Day 4 Day 6 Day 7 Breakfast Breakfast Breakfast Breakfast вЂў ThinkThin Bar вЂў Herbal tea вЂў Herbal tea вЂў Banana Mash (pg. 19) вЂў Kashi Go Lean Crunchy Bar вЂў Fresh cantaloupe вЂў ThinkThin Bar or Kashi Go Lean Roll Lunch Lunch вЂў Sweet & Spicy Chicken вЂў 8 oz. grilled boneless/ (pg. 21) skinless chicken breast вЂў Kashi Go Lean Crunchy Bar Lunch or Kashi Go Lean Roll вЂў Veggie Protein Soup (pg. 16) Lunch Dinner вЂў Chicken Salad (pg. 22) вЂў Grilled turkey burger (pg. 22) seasoned with turmeric Snack and cloves вЂў Frozen Function Lightweight Dinner вЂў 1 baked apple (pg. 21) Drink вЂў 8 oz. grilled white fish with 1 tsp mustard вЂў Chopped tomatoes вЂў Steamed asparagus Dinner Dinner вЂў Tomato Soup (pg. 21) вЂў Turkey Kale Soup (pg. 20) Dessert вЂў Baked pear with cinnamon (pg. 21) Day 5 Dinner Breakfast вЂў 8 oz. steamed salmon вЂў Herbal tea вЂў Steamed broccoli rabe WEEK 9 вЂ“ NUTRIENT BOOST WEEK Have 1 serving of each of the following every day: вЂў Power Juice (pg. 15) вЂў 1 hard-boiled egg вЂў Blueberry Applesauce (pg. 15) Dessert Lunch вЂў Frozen Function вЂў Chicken Salad (pg. 22) Lightweight Drink вЂў Sweet Potato Corn Pudding (pg. 15) вЂў Gazpacho (pg. 16) вЂў Waldorf Salad (pg. 17) вЂў Veggie Protein Soup (pg. 16) вЂў Chocolate Pudding (pg. 17) 7 8 WEEK 10 вЂ“ BODY RESET WEEK Dinner Day 1 Day 2 вЂў 8 oz. grilled boneless/skinless Breakfast Breakfast chicken, вЂў Power Juice (pg. 15) вЂў 5 slices grilled sweet potato 5 chestnuts served over вЂў 2 scrambled egg whites with 2 tbsp maple syrup steamed kale or spinach Day 6 вЃ„ 1 2 mango, Breakfast вЂў вЃ„ 1 2 cantaloupe Lunch вЂў 1 can tuna in spring water, Lunch Lunch Day 5 lemon juice, 1 tsbp mustard, вЂў Chicken Apple Salad (pg. 22) вЂў 5 grilled shrimp Breakfast chopped fennel bulb вЂў Steamed sugar snap peas, вЂў 1 package frozen berries with Dinner broccoli rabe, fresh garlic, вЂў 8 oz. grilled salmon filet cayenne pepper вЃ„ 1 4 cup vanilla almond milk Dinner вЂў 8 oz. grilled boneless/skinless Lunch chicken breast with Snack вЂў 6 slices of turkey breast, rosemary, lemon juice, вЂў 1 apple chopped cucumber, tomato garlic, Dessert and romaine lettuce with chicken broth вЂў Frozen blueberries in blender Dinner 1 tbsp mustard вЂў Chopped cucumber and tomato with 1 tsp. honey Day 4 Breakfast Breakfast вЂў 1 package frozen blueberries blended with вЃ„ 1 4 Breakfast вЂў 1 hard boiled egg вЂў Power Juice (pg. 15) Dinner вЂў Banana Mash (pg. 19) вЂў Baked Sea Bass (pg. 22) вЃ„ 1 2 jicama, cherry tomatoes, red cup black beans, Lunch chopped tomato, cucumber, вЂў Leftover Turkey Kale Soup cilantro, jicama, and romaine Lunch вЂў Chopped romaine, fennel, Lunch вЂў cabbage, lemon juice Dinner with lime juice вЂў 8 oz. roasted boneless/ Snack вЂў 1 apple Snack вЂў 1 cup watermelon cup vanilla almond milk cup low-sodium Day 7 вЂў Turkey Kale Soup (pg. 20) Day 3 вЃ„ 1 2 Snack skinless chicken breast вЂў 1 apple вЂў 1 steamed artichoke with lemon and thyme Dinner вЂў 8 oz. grilled sea bass вЂў Steamed asparagus 9 10 WEEK 11 вЂ“ NUTRIENT BOOST WEEK Day 4 Same as Week 9 Breakfast Dinner вЂў 8 oz. grilled boneless/skinless вЂў 1 cup blueberries, WEEK 12 вЂ“ BODY RESET WEEK Day 1 Day 2 Breakfast Breakfast вЂў вЃ„ 1 2 cantaloupe вЂў 1 chopped apple, Lunch вЃ„ 1 2 chopped pear, 2 tsp вЂў Chopped tomatoes, rosemary, Juice of 1 tsp cumin, вЃ„ 1 2 вЃ„ 1 2 lime, cup Lunch Dinner Dinner вЂў 8 oz. grilled boneless/ вЂў Turkey Kale Soup (pg. 20) raspberries, 1 tsp maple вЂў Grilled tomatoes syrup вЂў Lunch Day 6 вЂў 8 oz. grilled boneless/ Breakfast skinless chicken breast вЂў 1 apple вЃ„ 1 2 baked sweet potato 1 hard boiled egg, season Lunch with lemon вЂў 1 plain veggie burger Dinner вЂў Chopped cucumbers and tomatoes chicken breast вЂў Steamed kale вЂў 8 oz. grilled salmon sunflower seeds cup вЂў Tomato, spinach, cucumber, cinnamon cucumber, celery, parsley, вЃ„ 1 2 вЂў 8 oz. grilled salmon Dinner вЂў Steamed kale and grilled вЂў Egg wrap (pg. 23) brussel sprouts Day 7 skinless chicken вЂў Grilled red pepper, green Day 5 Breakfast Breakfast вЂў вЂў 1 grapefruit, chiles, and asparagus вЃ„ 1 2 cup вЃ„ 1 2 cup kefir probiotic strawberry yogurt strawberries Day 3 Dinner Breakfast вЂў 1 baked sweet potato with вЂў 1 apple 1 tbsp vanilla extract вЂў 1 hard boiled egg and cinnamon Lunch Lunch вЂў Leftover Turkey Kale Soup Lunch вЂў 1 cup cooked quinoa, вЂў 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 вЂў 8 oz. grilled salmon вЂў Steamed spinach 11 12 WEEK 13 вЂ“ NUTRIENT BOOST WEEK Day 4 Dinner Same as Week 9 Breakfast вЂў 8 oz. grilled salmon вЂў 1 package frozen blueberries blended with вЃ„ 1 4 вЂў Steamed asparagus cup vanilla Day 6 WEEK 14 вЂ“ BODY RESET WEEK almond milk Day 1 Day 2 Lunch Breakfast Breakfast вЂў 6 slices of turkey breast, вЂў 1 apple вЂў Power Juice (pg. 15) fresh cucumber, celery, Lunch parsley вЂў 2 large celery stalks with вЂў вЃ„ 1 2 Breakfast cantaloupe вЂў вЃ„ 1 2 cantaloupe natural peanut butter Lunch вЂў 4 egg whites with sautГ©ed Lunch Dinner broccoli and red pepper вЂў 8 oz. grilled boneless/ вЂў 8 oz. boneless/skinless skinless chicken with chicken baked with Dinner coriander, turmeric, black chicken broth, cherry вЂў Baby spinach, arugula, вЂў 6 grilled shrimp pepper, cinnamon tomatoes, spinach and celery, tomato, tossed with вЂў Grilled cherry tomatoes and вЂў Steamed broccoli rabe lemon juice lemon juice Dinner Dessert Day 7 вЂў 8 oz. grilled salmon вЂў 2 scoops sorbet Breakfast вЃ„ 1 2 Dinner cup вЂў 8 oz. grilled steak filet asparagus вЂў 1 package frozen berries вЂў Steamed asparagus вЃ„ 1 4 Day 5 blended with Breakfast vanilla almond milk вЂў вЃ„ 1 2 cup of cantaloupe Lunch Day 3 Dinner Breakfast вЂў 1 cup jicama, 1 cup вЂў 1 cup watermelon cucumber, вЃ„ 1 2 вЂў 4 slices turkey with spoonful вЂў 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 вЂў 8 oz. grilled chicken breast red chile powder вЂў Chicken Apple Soup (pg. 21) 13 Snack with turmeric, cloves вЂў 1 apple вЂў 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 вЂў 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 вЂў portions in the fridge or freezer. This will save you cooking time you reach the desired вЂў 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 вЂў 2 cups low-sodium chicken Power Juice Sweet Potato Corn Pudding вЂў 1 bunch of kale, washed вЂў 1 sweet potato, peeled and chopped and diced вЂў Handful of spinach Makes two 8 oz. servings broth, or 2 cups low-sodium vegetable broth Gazpacho вЂў1 вЂў 1 ear fresh white corn вЃ„ 1 2 вЂў cup roasted tomatoes вЃ„ 1 2 cup chopped broccoli spears вЂў 2 tbsp parsley вЂў 2 tbsp chopped fresh parsley Steam the sweet potato. вЂў 12 chives вЂў Fresh cracked pepper Slice the corn off the cob. вЂў 2 tbsp cilantro Juice thoroughly, chill, Combine ingredients in a вЂў Juice of and enjoy! food processor and purГ©e, вЂў 2 tbsp rice vinegar and chicken or tofu in the adding water as needed until вЂў Pinch paprika stock gently for 20 minutes, you have the right consistency. вЂў Pinch cayenne pepper then add the chopped вЂў Pinch black pepper broccoli and cook for an вЃ„ вЂў вЃ„ вЂў 1вЃ„ 4 вЂў Handful of beets вЂў вЃ„ 1 2 apple, not peeled Makes one 10 oz. serving Blueberry Applesauce вЂў Makes two 4 oz. serving вЂў 4 apples вЂў вЃ„ 1 2 cup blueberries вЂў 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. вЂў 1 cup carrots вЂў 1 cup parsnips Pulse all ingredients in a food вЂў 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 вЂў вЃ„ 1 2 cup semisweet chocolate chips вЂў вЃ„ 1 2 6 cups of water to a low boil. yellow onion вЂў Cayenne pepper to taste вЂў 1 tbsp coriander Spinkle a pinch of cumin on вЂў Pinch of pepper each chicken breast. Place Spray a large saucepan (or chicken breasts and fennel deep wok) with cooking spray. вЂў 2 tbsp peeled and cooked chestnuts In a food processor, pulse seeds in water. Poach until When pan is hot add roasted вЂў 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 вЂў 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 вЂў 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 вЂў 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 вЂў 2 boneless/skinless Chili вЂ”it will thicken as it cools. chicken breasts вЂў1 вЂў 2 pinches cumin ground beef вЂў 1 cup spinach вЂў 2 tbsp fennel seeds вЂў 3 cups chopped fresh вЂў Makes two 14 oz. servings вЂў вЃ„ 1 2 Makes three 10 oz. servings вЃ„ 1 2 lbs. grass-fed tomatoes cup steamed and вЃ„ 1 2 Veggie Snack вЃ„ вЂў вЃ„ вЂў 1вЃ„ 2 1 2 English cucumber 1 2 cup carrots Turkey Spinach Crumble shelled chestnuts вЂў 1 lb. ground organic turkey вЂў meat (white) thawed вЂў 3 tbsp parsley вЂў 1 large or 2 small zucchinis, вЂў 1 cup spinach вЂў Juice of 1 lemon diced Pulse all items in a food вЂў 5 basil leaves вЂў Pinch of fresh ground pepper вЂў 1 red bell pepper, diced processor until diced finely. вЂў 4 cloves roasted garlic In a medium stock pot, bring вЂў 3 tbsp roasted garlic, minced Add small pinch of salt. вЂў 3 tbsp cumin Makes two servings. вЃ„ 3 4 вЂў jalapeГ±o, seeded and minced cup red grapes 17 вЂў 2 tbsp paprika cup celery вЂў Squeeze of lime 18 Roasted Veggie PurГ©e Makes four 8 oz. servings вЂў 2 eggplants Lettuce Wrap Combine half the garlic, вЂў 1 can tuna fish in water rosemary, thyme, soy sauce, вЂў 5 small zucchinis Kiwi Basil PurГ©e вЂў 1 tsp mustard and parsley and rub mixture вЂў 1 red bell pepper, seeded and вЂў 4 kiwis, peeled вЂў Chopped celery over turkey. Roast in covered cut in half вЂў 12 basil leaves вЂў Chopped cooked cauliflower pan for about 1 вЂў 4 cloves garlic, peeled вЂў вЃ„ 1 2 orange, juiced hours, then cool for 1 hour. While вЂў Cumin вЂў 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 вЂў 1 cup strawberries вЂў 1 yellow onion, quartered add bouillion. Simmer 3 hours. вЂў 10 cloves garlic, minced Strain broth into large bowl and set vegetable aside. вЃ„ 1 2 cumin. Sprinkle zucchini with вЂў coriander. Place zucchini and blueberries, and raspberries вЂў 2 carrots, peeled and cut into eggplant (cut side up) on вЂў 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 вЂў 3 stalks of celery, cut into Shred the turkey and add it 1-inch pieces to the strained broth. Add the вЂў 1 peeled parsnip, cut into kale leaves and simmer for 1-inch pieces another hour. Serve garnished вЂў Handful fresh thyme leaves with fresh parsley and a splash of soy sauce. cloves. Cook for another 30 Banana Mash вЂў 2 sprigs fresh rosemary minutes, checking tenderness вЂў 1 banana, sliced вЂў 2 low-sodium vegetable every 10 minutes. вЂў 1 cup unsweetened almond bouillion cubes milk вЂў 12 cups water вЂў 1 tsp cinnamon вЂў 1 bunch parsley, minced Remove from oven and cool slightly. Remove eggplant skin. Makes five 15 oz. servings вЂў 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 вЂў 1 tbsp soy sauce in food processor. Add garlic minutes, mash like potatoes. вЂў1 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 вЂў 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 вЂў 2 parsnips, finely diced вЂў 1 32 oz. can low-sodium mix for future meals. Peel and 3 minutes on each side. вЂў 1 granny smith apple, peeled tomato juice dice sweet potato into medium and diced вЂў 1 cup fresh or frozen size cubes. SautГ© potatoes in 1 вЂў Fresh or dried rosemary green beans tbsp of oil, until they begin to вЂў Pinch of black pepper вЂў 1 cup corn soften. Add chicken and cook Chicken Apple Salad вЂў 6 cups low-sodium chicken вЂў 1 cup diced celery until done. вЂў 1 boneless/skinless cooked broth вЂў 1 cup diced carrots вЂў 1 tsp cider vinegar вЂў 2 cloves garlic, minced breast вЂў вЃ„ 1 2 onion Serving size one patty chicken breast, diced Makes three 8 oz. serving. вЃ„ вЃ„ вЂў 1 2 apple, diced вЂў 1 4 red onion, finely diced Boil chicken breast in water, Combine ingredients and Chicken Salad вЂў Chopped fresh cilantro approximately 10 minutes. simmer over medium-low heat вЂў 1 boneless/skinless cooked вЂў Juice from Drain and cut into small for 20 minutes. chicken breast, diced вЂў Splash rice wine vinegar Sweet & Spicy Chicken вЃ„ вЂў вЃ„ вЂў 1вЃ„ 2 вЂў 1вЃ„ 2 вЂў 2 boneless/skinless chicken or spinach breast cut into strips or 12 oz. вЂў Rice wine vinegar pieces. Combine with all other ingredients and simmer for вЂў 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 вЂў 1 apple or pear вЂў 4 tbsp ground coriander Toss all ingredients together вЂў 8 oz. sea bass filet вЂў Cinnamon to taste вЂў 2 tbsp black pepper and serve chilled. вЂў 1 cup red grapes, halved Baked Sea Bass вЂў 1 tsp ground cloves Preheat oven to 375. Cut apple вЂў 6 tbsp turmeric or pear in half and cut out core вЂў 2 tsp cinnamon and stem. Sprinkle with вЂў 1 tsp ground ginger cinnamon and place cut side вЂў up in a shallow baking dish in 1 inch of water. Bake for 45 вЂў вЃ„ 1 2 cup chopped red onions Makes one serving. вЂў 3 tbsp white wine vinegar Grilled Turkey Burger Spray a baking dish with вЂў 8 oz. ground turkey cooking spray. Place sea вЂў 1 sweet potato, peeled вЂў Chopped parsley bass in baking dish. Combine and diced вЂў Chopped cilantro grapes, onion, and vinegar and вЂў 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 вЂў 2 slices cooked turkey bacon Breakfast Q: Can I drink coffee, sugarless iced tea or diet soda? вЂў 1 tomato, diced вЂў ThinkThin Bar A: No diet soda or coffee. You can have Neuro Sonic, вЂў Kashi Go Lean Crunch Bar Function Lightweight Drink, low calorie vitamin water, or G2. вЂў Chopped parsley вЂў 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 вЂў Garden lite soufflГ© double up on another food choice? cook over a low heat until вЂў 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 вЂў 1 egg вЂў 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. вЂў 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? вЂў 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? вЂў Broccoli, spinach or kale A: If you are allergic to chestnuts, you can substitute Dessert strawberries or blueberries. вЂў Arctic Zero Q: I tend to get really hungry late at night. Can I save my protein bar for bedtime? A: Yes. 23 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. 25