1500-Calorie Meal Plan I Week 1

1500-Calorie Meal Plan | Week 1

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 8 dried apricots 1 apple 1 banana 17 small grapes 1 small pear 1 apple 8 halves dried apricots

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

2, 3 oz. sliced grilled Turkey sandwich Swordfish salad Tuna salad stuffed tomato 2 oz. turkey frankfurter Bean tostada 3 oz. drained canned tuna chicken breasts with 3 oz. turkey breast on 2 3 oz. of last night’s fish Add 3 oz. drained canned Spread 2 tbsp. fat-free 2 tsp. ketchup Cucumber and tomato spicy mustard slices whole wheat bread with red leaf lettuce, sliced tuna with 1 tbsp. refried black beans on a slices with 1 1/2 tsp. Italian with mustard and 1 tsp. celery, 17 grapes, 1 1/2 reduced-fat mayonnaise, Frankfurter roll corn tostada topped with 1/2 cup grated carrot salad dressing reduced fat mayonnaise, tsp. honey-dijon dressing chopped celery, chopped green salsa, lettuce, 1 cup reduced-calorie 2 tbsp. crushed pineapple lettuce and tomato slices green onion into 1/2 1 oz. cheddar cheese and 1 slice Italian bread with 3 slices whole wheat toast vegetable soup seeded tomatoes 1 tbsp. nonfat sour cream 1 tsp. reduced-sugar jam 1 cup fat-free milk 1 cup carrot sticks Lemon flavored seltzer Diet lemon-lime soda 2 breadsticks 1 cup carrot and celery Lemon flavored seltzer 1 cup fat-free milk water sticks Berry flavored seltzer water water Lemon flavored seltzer water

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 apple 1 orange 1 pear 1 small pear 1 apple 1 banana 1 orange

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

4 oz. lean roast beef 4 oz. grilled swordfish with Grilled quesadilla 3 oz. extra lean ham steak 1 cup cooked spaghetti 4 oz. grilled salmon with 4 oz. lean roast pork lemon juice 4 oz. cooked chicken with grilled onion and with 1 1/2 cups sauce fresh lemon juice and 1 tsp. horseradish sauce 1 cup boiled new and 1 oz. jack cheese zucchini slices, tomato capers Baked potato Steamed zucchini with potatoes with 2 tsp. Steamed cauliflower with melted on an 8-inch slice and 1/2 cup green 1 tsp. grated parmesan Spinach olive oil lemon juice and dried 2 cups of spinach flour tortilla beans cheese oregano 1 cup steamed rice mixed Steamed broccoli with 1/2 cup sliced apples with Tomatoes with 1/4 cup 2 toasted sesame seed 1 cup fat-free milk with grated carrot and lemon juice 1 cup roasted potatoes celery, chopped walnuts orange juice and 1 tsp. bagels chopped parsley with 1 tsp. olive oil and brown sugar 2 squares cornbread with 1/2 grapefruit 2 tbsp. fat-free cream chopped parsley Lemon flavored seltzer 1 tsp. honey 1 cup carrot sticks cheese water 1 slice french bread 1 cup fat-free milk 1/2 cup fresh fruit salad 1 cup fat-free milk 1/2 grapefruit 1500-Calorie Meal Plan | Week 2

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 apple 3/4 cup strawberries 3/4 cup blueberries 3/4 cup strawberries 1 banana 1 apple 1 small banana

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

3 oz. drained canned tuna Grilled quesadilla Spinach salad 1 cup reduced-calorie 1 wheat english muffin with 2 oz. turkey frankfurter Broccoli 1 oz. Jack cheese melted Combine torn spinach vegetable canned soup 1 tsp. reduced-sugar jam Cucumber and tomato 2 tsp. ketchup 1/2 cup cottage cheese on an 8-inch flour tortilla, leaves, 1 chopped hard- slices drizzled with 1 1/2 Pita bread sandwich 1 small banana tomatoes, 1 tbsp. nonfat cooked egg, 3 oz. roast Frankfurter roll Stuffed baked potato with tsp. Italian dressing sour cream chicken from day 9 dinner, 1 cup carrot and celery 1/2 cup 2% cottage 1 tsp. ranch dressing 1 cup fat-free milk Reduced-calorie chocolate sweet red pepper, 1 tsp. sticks cheese 1/2 cup lentil soup canned 1 apple pudding, 1/2 cup olive oil and balsamic 1 cup fat-free milk Frozen grape juice bar 1/3 cup cranberry juice vinegar 1 cup fat-free milk 1 small banana Berry flavored seltzer water 1 cup fat-free milk

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 pear 1 banana 1 apple 1 apple 1 apple 17 small grapes 1 pear

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

3 oz. grilled veal chop 6 oz. roasted chicken 1 bean burrito 6 oz. broiled filet of 4 oz. lean roast beef 1 cup cooked spaghetti 5 oz. grilled halibut with rubbed with fresh thyme flounder with oregano and with 1 1/2 cups sauce capers and lemon juice 2/3 cup steamed rice with 1 small orange 1/3 cup steamed lemon juice 2/3 cup cooked noodles 1 tbsp. each grated carrot couscous with 1 tsp. Steamed zucchini with Tossed green salad with 3 cups popcorn with with 2 tsp. olive oil and celery Steamed asparagus olive oil 1 tsp. grated parmesan 2 tsp. olive oil and butter-flavored sprinkles topped with 1 tsp. cheese balsamic vinegar Steamed green beans Steamed zucchini with Tossed green salad with reduced-sugar apricot jam and mushrooms dried oregano 1 1/2 tsp. blue cheese 1 cup fat-free milk 2/3 cup steamed brown 6 oz. roast potato with 2 tsp. dressing rice with 1 tbsp. sliced 1/2 cup baked pear with 1 cup fresh raspberries olive oil & black pepper green onions and 2 tsp. low-fat frozen yogurt 1/2 cup glazed carrots olive oil 1 frozen grape juice bar with chopped parsley 1 orange 1/2 grapefruit 3 cups popcorn with butter-flavored sprinkles 1500-Calorie Meal Plan | Week 3

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 cup cantaloupe cubes 1 apple 3/4 cup blueberries 17 grapes 1 cup cantaloupe cubes 1 sliced kiwi 1 banana

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 cup fat-free milk 1 cup skim milk 1 cup yogurt 5 vanilla wafers 5 vanilla wafers 1 cup celery sticks 1 cup yogurt 1 sliced Kiwi 1 cup fat-free milk

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 small banana 1 cup carrot sticks 17 grapes 3 graham crackers 3/4 cup blueberries 1 cup carrot and celery 1 cup raspberries sticks with 1 tsp. of low-fat cream cheese Snack: Snack: Snack: Snack: Snack: Snack: Snack:

5 slices melba toast 1/2 cup apple juice mixed 1 granola bar 5 vanilla wafers 1 cup celery sticks 1 apple 1 orange with club soda 1 cup vegetable soup 1 cup of carrot juice 1 cup orange juice 1 cup orange juice 1 granola bar 3 graham crackers

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

4 oz. salmon 6 oz. grilled chicken with Grilled quesadilla 6 oz. grilled hamburger 1 cup whole wheat pasta, 6 oz. grilled shrimp with 6 oz. lean roast pork 2 tbsp. low-fat cheddar 4 oz. cooked grilled flank with grilled onion, tossed with steamed fresh lemon juice and 1 tsp. horseradish sauce 2 cups boiled new potatoes steak, 1 oz. jack cheese zucchini slices, tomato zucchini, carrots and capers 1 tsp. margarine with 1 tsp. olive oil Steamed Broccoli with melted on a 6-inch flour slice and 2 slices avocado broccoli Tossed green salad with lemon juice and dried 2/3 cup quinoa tortilla with tomatoes Steamed broccoli with Toasted wheat roll Top with 1 tbsp. grated 1 1/2 tsp. ranch dressing oregano lemon juice Tossed green salad with 1 tbsp. nonfat sour cream parmesan cheese 1 tbsp. fat-free mayo 1 cup steamed brown rice 1 cup roasted red skin 1 1/2 tsp. Italian dressing 1 square cornbread with 1/2 cup fresh fruit salad 1 cup fat-free milk mixed with stir-fried potatoes with 1 tsp. olive oil 1 cup fat-free milk 1 tsp. honey 1/2 cup sliced apples with with 1/4 cup orange juice veggies, 1 tbsp. soy sauce and chopped parsley celery, chopped walnuts and 1 tsp. brown sugar 1 cup fat-free milk 1 cup fat-free milk 1 slice french bread and 1 tsp. reduced-fat 1 cup carrot sticks with 1 1/2 cup lemon sorbet mayonnaise 1 cup raspberries drizzled tsp. fat-free cream cheese with calorie-free chocolate 3 cups popcorn with Low-fat chocolate frozen syrup butter-flavored sprinkles yogurt 1500-Calorie Meal Plan | Week 4

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 apple 3/4 cup strawberries 3/4 cup blueberries 3/4 cup strawberries 1 banana 1 apple 1 small banana

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 cup fat-free milk 1 cup low-fat strawberry 1 cup fat-free milk 1 cup fat-free milk 1 cup low-fat peach 1 cup low-fat peach 1/2 bagel with 2 tsp. yogurt yogurt yogurt of jam 5 vanilla wafers 5 vanilla wafers

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 small banana 1/3 cup cranberry juice 1 apple 1 cup carrot and celery 1 small banana 17 small grapes 1 apple sticks with 1 tsp. of low-fat cream cheese Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 cup vegetable soup 1 cup vegetable soup 3 graham crackers 1/2 cup reduced-calorie 1 granola bar 3 graham crackers 1 cup low-fat peach lemon pudding yogurt 3 graham crackers 1 cup vegetable soup 1/2 cup apple juice 1 cup grapefruit juice

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

4 oz. grilled veal chop 6 oz. roasted chicken 1 bean burrito 6 oz. broiled filet of 3 oz. lean roast beef 1 cup cooked spaghetti 6 oz. grilled halibut with rubbed with fresh thyme flounder with oregano with 1 1/2 cups sauce capers and lemon juice 2/3 cup steamed rice with 1 small orange 1 cup steamed couscous and lemon juice 2/3 cup cooked noodles 1 tbsp. each grated carrot with 1 tsp. olive oil Steamed zucchini w/1 tsp. Tossed green salad with 3 cups popcorn with with 1 tsp. olive oil and celery and 1 tbsp. Steamed asparagus grated parmesan cheese 1 tbsp. each olive oil and butter-flavored sprinkles Tossed green salad with olive oil topped with 1 tsp. balsamic vinegar Steamed green beans and 1 1/2 tsp. blue cheese 1 cup fat-free milk reduced-sugar apricot jam mushrooms Steamed zucchini with dressing 2/3 cup steamed brown dried oregano 6 oz. roast potato with rice with 1 tbsp. sliced Baked pear with 1 cup 1/2 cup glazed carrots 1 tbsp. olive oil & black green onions and 1 tsp. low-fat frozen yogurt 1 cup fresh raspberries with chopped parsley pepper olive oil Root beer freeze blend 3 cups popcorn with 1 frozen grape juice bar 3 cups popcorn with diet root beer and 1 cup butter-flavored sprinkles butter-flavored sprinkles low-fat frozen vanilla yogurt 1500-Calorie Meal Plan | Week 5

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 cup fat-free milk 1 cup nonfat yogurt 1 cup yogurt 5 vanilla wafers 5 vanilla wafers 1 cup celery sticks 1 cup yogurt 1 small orange 1 cup fat-free milk

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 small banana 1 cup carrot sticks 17 grapes 3 graham crackers 1 small banana 1 cup carrot and celery 1 small banana sticks with 1 tsp. of low-fat cream cheese Snack: Snack: Snack: Snack: Snack: Snack: Snack:

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

4 oz. lean roast beef 6 oz. grilled swordfish with Grilled quesadilla 6 oz. grilled hamburger 1 cup cooked spaghetti 6 oz. grilled salmon with 6 oz. lean roast pork lemon juice 4 oz. cooked chicken and with grilled onion, with 2 cups sauce fresh lemon juice and 1 tsp. horseradish sauce 2 cups boiled new potatoes 1 oz. jack cheese melted zucchini slices, tomato capers 1 tsp. margarine Steamed zucchini with with 1 tsp. olive oil Steamed cauliflower with on a 6-inch flour tortilla slice and 2 slices avocado 1 tsp. grated parmesan Tossed green salad with lemon juice and dried 6 oz. baked potato with with tomatoes Steamed broccoli with 1 toasted sesame seed cheese 1 1/2 tsp. ranch dressing oregano 2 tbsp. low-fat cottage lemon juice 1 tbsp. nonfat sour cream bagel cheese 1 cup fat-free milk 1 cup steamed rice mixed 1 cup roasted potatoes 1 square cornbread with 1/2 cup fresh fruit salad 1 tbsp. fat-free cream with grated carrot and with 1 tsp. olive oil and Tossed green salad with 1 tsp. honey with 1/4 cup orange juice cheese chopped parsley chopped parsley 1 1/2 tsp. Italian dressing and 1 tsp. brown sugar 1 cup fat-free milk 1 cup fat-free milk 1 cup fat-free milk 1 slice french bread 1/2 cup sliced apples with 1 cup carrot sticks with 1 1/2 cup lemon sorbet celery, chopped walnuts 1/2 grapefruit tsp. fat-free cream cheese and 1 tsp. reduced-fat mayonnaise Low-fat chocolate frozen yogurt 3 cups popcorn with butter-flavored sprinkles 1500-Calorie Meal Plan | Week 6

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 cup cantaloupe cubes 1 apple 1 banana 17 small grapes 1 small pear 1 sliced kiwi 8 halves dried apricots

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 cup fat-free milk 1 cup nonfat yogurt 1 cup yogurt 5 vanilla wafers 5 vanilla wafers 1 cup celery sticks 1 cup yogurt 1 sliced kiwi 1 cup fat-free milk

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 small banana 1 cup carrot sticks 17 grapes 3 graham crackers 1 small banana 1 cup carrot and celery 1 small banana sticks with 1 tsp. of low-fat cream cheese Snack: Snack: Snack: Snack: Snack: Snack: Snack:

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

4 oz. salmon 6 oz. grilled chicken with Grilled quesadilla 6 oz. grilled hamburger 1 cup whole wheat pasta, 6 oz. grilled shrimp with 6 oz. grilled halibut with 2 tbsp. low-fat cheddar 4 oz. cooked chicken and with grilled onion, tossed with steamed fresh lemon juice and capers and lemon juice 1 tsp. horseradish sauce 1 oz. jack cheese melted zucchini slices, tomato zucchini, carrots and capers 1 tsp. margarine Tossed green salad with Steamed Broccoli with on a 6-inch flour tortilla slice and 2 slices avocado broccoli Tossed green salad with 1 tbsp. each olive oil and lemon juice and dried 2/3 cup quinoa with tomatoes 1 toasted sesame seed Top with 1 tbsp. grated 1 1/2 tsp. ranch dressing balsamic vinegar oregano Tossed green salad with 1 tbsp. nonfat sour cream bagel parmesan cheese 1 cup steamed brown rice 2/3 cup steamed brown 1 cup roasted red skin 1 1/2 tsp. Italian dressing 1/2 cup fresh fruit salad 1 tbsp. fat-free cream 1 cup fat-free milk mixed with stir-fried rice with 1 tbsp. sliced potatoes with 1 tsp. olive oil 1/2 cup sliced apples with with 1/4 cup orange juice cheese veggies, 1 tbsp. soy sauce green onions and 1 tsp. and chopped parsley celery, chopped walnuts and 1 tsp. brown sugar olive oil 1 cup fat-free milk 1 cup fat-free milk 1 slice french bread and 1 tsp. reduced-fat 1 cup carrot sticks with 1 3 cups popcorn with mayonnaise 1 cup raspberries drizzled tsp. fat-free cream cheese butter-flavored sprinkles with calorie-free chocolate 3 cups popcorn with Lowfat chocolate frozen syrup butter-flavored sprinkles yogurt 1500-Calorie Meal Plan | Week 7

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 apple 3/4 cup strawberries 3/4 cup blueberries 3/4 cup strawberries 1 banana 1 apple 1 small banana

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

3 oz. drained canned tuna Grilled quesadilla Spinach salad 1 cup reduced-calorie 1 wheat english muffin with 2 oz. turkey frankfurter Broccoli 1 oz. Jack cheese melted Combine torn spinach vegetable canned soup 1 tsp. reduced-sugar jam Cucumber and tomato 2 tsp. ketchup 1/2 cup cottage cheese on an 8-inch flour tortilla, leaves, 1 chopped slices drizzled with 1 1/2 Pita bread sandwich 1 small banana tomatoes, 1 tbsp. nonfat hardcooked egg, 3 oz. Frankfurter roll Stuffed baked potato with tsp. Italian dressing sour cream roast chicken from day 2 1 cup carrot and celery 1/2 cup 2% cottage 1 tsp. ranch dressing 1 cup fat-free milk 1/2 cup reduced-calorie dinner, sweet red pepper, sticks cheese 1/2 cup lentil soup canned 1 medium apple chocolate pudding 1 tsp. olive oil and 1 cup fat-free milk Frozen grape juice bar 1/3 cup cranberry juice balsamic vinegar 1 cup fat-free milk 1 small banana Berry flavored seltzer water 1 cup fat-free milk

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 pear 1 banana 1 apple 1 apple 1 apple 17 small grapes 1 pear

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

3 oz. grilled veal chop 6 oz. roasted chicken 1 bean burrito 6 oz. broiled filet of 4 oz. lean roast beef 1 cup cooked spaghetti 4 oz. lean roast pork rubbed with fresh thyme flounder with oregano and with 1 1/2 cups sauce 2/3 cup steamed rice with 1 small orange 1/3 cup steamed 1 cup boiled new lemon juice 2/3 cup cooked noodle 1 tbsp. each grated carrot couscous with 1 tsp. Steamed zucchini with potatoes with 2 tsp. 3 cups popcorn with with 2 tsp. olive oil and celery Steamed asparagus olive oil 1 tsp. grated parmesan olive oil butter-flavored sprinkles topped with 1 tsp. cheese Steamed green beans and Steamed zucchini with Tossed green salad with Steamed broccoli with reduced-sugar apricot jam mushrooms dried oregano 1 1/2 tsp. blue cheese 1 cup fat-free milk lemon juice 6 oz. roast potato with dressing 1/2 cup baked pear with 1 cup fresh raspberries 2 squares cornbread with 2 tsp. olive oil & black low-fat frozen yogurt 1/2 cup glazed carrots 1 tsp. honey pepper with chopped parsley 1 cup fat-free milk 1 frozen grape juice bar 1/2 grapefruit 1500-Calorie Meal Plan | Week 8

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 cup cantaloupe cubes 1 apple 3/4 cup blueberries 17 grapes 1 cup cantaloupe cubes 1 sliced kiwi 1 banana

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 cup fat-free milk 1 cup skim milk 1 cup yogurt 5 vanilla wafers 5 vanilla wafers 1 cup celery sticks 1 cup yogurt 1 sliced kiwi 1 cup fat-free milk

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 small banana 1 cup carrot sticks 17 grapes 3 graham crackers 3/4 cup blueberries 1 cup carrot and celery 1 cup raspberries sticks with 1 tsp. of low-fat cream cheese Snack: Snack: Snack: Snack: Snack: Snack: Snack:

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

4 oz. salmon 6 oz. grilled chicken with Grilled quesadilla 6 oz. grilled hamburger 1 cup whole wheat pasta, 6 oz. grilled shrimp with 6 oz. lean roast pork 2 tbsp. low-fat cheddar 4 oz. cooked chicken and with grilled onion, tossed with steamed fresh lemon juice and 1 tsp. horseradish sauce 2 cups boiled new potatoes 1 oz. jack cheese melted zucchini slices, tomato zucchini, carrots and capers 1 tsp. margarine with 1 tsp. olive oil Steamed Broccoli with on a 6-inch flour tortilla slice and 2 slices avocado broccoli Tossed green salad with lemon juice and dried 2/3 cup quinoa with tomatoes Steamed broccoli with Toasted wheat roll Top with 1 tbsp. grated 1 1/2 tsp. ranch dressing oregano lemon juice Tossed green salad with 1 tbsp. nonfat sour cream parmesan cheese 1 tbsp. fat-free mayo 1 cup steamed brown rice 1 cup roasted red skin 1 1/2 tsp. Italian dressing 1 square cornbread with 1/2 cup fresh fruit salad 1 cup fat-free milk mixed with stir-fried potatoes with 1 tsp. olive oil 1 cup fat-free milk 1 tsp. honey 1/2 cup sliced apples with with 1/4 cup orange juice veggies, 1 tbsp. soy sauce and chopped parsley celery, chopped walnuts and 1 tsp. brown sugar 1 cup fat-free milk 1 cup fat-free milk 1 slice french bread and 1 tsp. reduced-fat 1 cup carrot sticks with 1 1/2 cup lemon sorbet mayonnaise 1 cup raspberries drizzled tsp. fat-free cream cheese with calorie-free chocolate 3 cups popcorn with Lowfat chocolate frozen syrup butter-flavored sprinkles yogurt 1500-Calorie Meal Plan | Week 9

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 apple Strawberries 3/4 cup blueberries 3/4 cup strawberries 1 banana 1 apple 1 small banana

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 small banana 1/3 cup cranberry juice 1 apple 1 cup carrot and celery 1 small banana 17 small grapes 1 apple sticks with 1 tsp. of low-fat cream cheese Snack: Snack: Snack: Snack: Snack: Snack: Snack:

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 cup fat-free milk 1 cup nonfat yogurt 1 cup yogurt 5 vanilla wafers 5 vanilla wafers 1 cup celery sticks 1 cup yogurt 1 small orange 1 cup fat-free milk

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 small banana 1 cup carrot sticks 17 grapes 17 small graham crackers 1 small banana 1 cup carrot and celery 1 small banana sticks with 1 tsp. of low-fat cream cheese Snack: Snack: Snack: Snack: Snack: Snack: Snack:

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 cup cantaloupe cubes 1 apple 1 banana 17 small grapes 1 small pear 1 sliced kiwi 8 halves dried apricots

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 cup fat-free milk 1 cup nonfat yogurt 1 cup yogurt 5 vanilla wafers 5 vanilla wafers 1 cup celery sticks 1 cup yogurt 1 sliced kiwi 1 cup fat-free milk

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 small banana 1 cup carrot sticks 17 grapes 3 graham crackers 1 small banana 1 cup carrot and celery 1 small banana sticks with 1 tsp. of low-fat cream cheese Snack: Snack: Snack: Snack: Snack: Snack: Snack:

5 slices melba toast 1/2 cup apple juice mixed 1 granola bar 5 vanilla wafers 1 cup celery sticks 1 apple 1 cup orange juice with club soda 1 cup vegetable soup 1 cup of carrot juice 1 cup orange juice 1 cup orange juice 1 granola bar 3 graham crackers

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

4 oz. salmon 6 oz. grilled chicken with Grilled quesadilla 6 oz. grilled hamburger 1 cup whole wheat pasta, 6 oz. grilled shrimp with 6 oz. grilled halibut wit 2 tbsp. low-fat cheddar 4 oz. cooked chicken and with grilled onion, tossed with steamed fresh lemon juice and capers and lemon juice 1 tsp. horseradish sauce 1 oz. jack cheese melted zucchini slices, tomato zucchini, carrots and capers 1 tsp. margarine Tossed green salad wit Steamed Broccoli with on a 6-inch flour tortilla slice and 2 slices avocado broccoli Tossed green salad with 1 tbsp. each olive oil and lemon juice and dried 2/3 cup quinoa with tomatoes 1 toasted sesame seed Top with 1 tbsp. grated 1 1/2 tsp. ranch dressing balsamic vinegar oregano Tossed green salad with 1 tbsp. nonfat sour cream bagel parmesan cheese 1 cup steamed brown rice 2/3 cup steamed brown 1 cup roasted red skin 1 1/2 tsp. Italian dressing 1/2 cup fresh fruit salad 1 tbsp. fat-free cream 1 cup fat-free milk mixed with stir-fried rice with 1 tbsp. sliced potatoes with 1 tsp. olive oil 1/2 cup sliced apples with with 1/4 cup orange juice cheese veggies, 1 tbsp. soy sauce green onions and 1 tsp. and chopped parsley celery, chopped walnuts and 1 tsp. brown sugar olive oil 1 cup fat-free milk 1 cup fat-free milk 1 slice french bread and 1 tsp. reduced-fat 1 cup carrot sticks with 1 3 cups popcorn with mayonnaise 1 cup raspberries drizzled tsp. fat-free cream cheese butter-flavored sprinkles with calorie-free chocolate 3 cups popcorn with Lowfat chocolate frozen syrup butter-flavored sprinkles yogurt 1500-Calorie Meal Plan | Week 12

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 cup cantaloupe cubes 1 apple 3/4 cup blueberries 17 grapes 1 cup cantaloupe cubes 1 sliced kiwi 1 banana

Snack: Snack: Snack: Snack: Snack: Snack: Snack:

1 cup fat-free milk 1 cup skim milk 1 cup yogurt 5 vanilla wafers 5 vanilla wafers 1 cup celery sticks 1 cup yogurt 1 sliced kiwi 1 cup fat-free milk

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean 1 GNC Total Lean® Lean Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 Shake™, Lean Shake™ 25 or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ or Lean Shake™ Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink Ready-To-Drink 1 small banana 1 cup carrot sticks 17 grapes 3 graham crackers 3/4 cup blueberries 1 cup carrot and celery 1 cup raspberries sticks with 1 tsp. of low-fat cream cheese Snack: Snack: Snack: Snack: Snack: Snack: Snack:

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

4 oz. salmon 6 oz. grilled chicken with Grilled quesadilla 6 oz. grilled hamburger 1 cup whole wheat pasta, 6 oz. grilled shrimp with 6 oz. lean roast pork 2 tbsp. low-fat cheddar 4 oz. cooked chicken and with grilled onion, tossed with steamed fresh lemon juice and 1 tsp. horseradish sauce 2 cups boiled new potatoes 1 oz. jack cheese melted zucchini slices, tomato zucchini, carrots and capers 1 tsp. margarine with 1 tsp. olive oil Steamed Broccoli with on a 6-inch flour tortilla slice and 2 slices avocado broccoli Tossed green salad with lemon juice and dried 2/3 cup quinoa with tomatoes Steamed broccoli with Toasted wheat roll Top with 1 tbsp. grated 1 1/2 tsp. ranch dressing oregano lemon juice Tossed green salad with 1 tbsp. nonfat sour cream parmesan cheese 1 tbsp. fat-free mayo 1 cup steamed brown rice 1 cup roasted red skin 1 1/2 tsp. Italian dressing 1 square cornbread with 1/2 cup fresh fruit salad 1 cup fat-free milk mixed with stir-fried potatoes with 1 tsp. olive oil 1 cup fat-free milk 1 tsp. honey 1/2 cup sliced apples with with 1/4 cup orange juice veggies, 1 tbsp. soy sauce and chopped parsley celery, chopped walnuts and 1 tsp. brown sugar 1 cup fat-free milk 1 cup fat-free milk 1 slice french bread and 1 tsp. reduced-fat 1 cup carrot sticks with 1 1/2 cup lemon sorbet mayonnaise 1 cup raspberries drizzled tsp. fat-free cream cheese with calorie-free chocolate 3 cups popcorn with Lowfat chocolate frozen syrup butter-flavored sprinkles yogurt Flexible Meal Plan

Continue your GNC Total Lean® Challenge journey ® with these additional tools that take you beyond Total Lean Meal Replacements Starches & Carbs the 12-Week Meal Plan. It’s easy to get started. The FRUIT 1 SERVING SIZE STARCH PROTEIN PROTEIN 1 SERVING SIZE following chart outlines the total number of servings GNC Total Lean® Lean Shake™ Ready-To-Drink 1 0.5 3.5 Bread 1 slice of starches & carbs, fruits, dairy, vegetables, protein, ® ™ and fat to eat each day, totaling approximately 1,500 GNC Total Lean Lean Shake 1 2 1 Roll 1 small calories. Condiments are variable as many options GNC Total Lean® Lean Shake™ 25 1 3 3.5 Muffin 1 small are unlimited. However, some condiments contain GNC Total Lean® Lean Bar 1 1.5 2 Bun half calories, so be sure to account for this to stay within your calorie goals. Bagel half Protein Fruit Pita half FOOD TYPE TOTAL SERVINGS/DAY PROTEIN 1 SERVING SIZE FRUIT 1 SERVING SIZE English muffin half Protein 11.5 Meat 3 oz. (size of deck of cards) Fresh Fruit 3/4-1 cup Pancake 4" across, 1/4" thick Vegetables 3.5 Lunch meat 3 slices Grapefruit half Tortilla 1 small or half large Condiments Variable Tuna fish 1 can 100% fruit juice 1/2 cup Tortilla chips 10 Fruit 1.5 Eggs 2 Pre-packaged fruit in water 1/2 cup Pasta 1/2 cup Dairy 1.75 Egg whites 6 Dried fruit 1/4 cup Rice 1/2 cup Fats 3 Beans 1 cup Quinoa 1/3 cup Starches & Carbs 6 Peanut Butter 1 Tablespoon Dairy Spaghetti sauce 1/2 cup DAIRY 1 SERVING SIZE Dry cereal 3/4 cup unsweetened Food Choices: Vegetables Milk 1 cup 1 cup Hot cereal 1/2 cup Choose from the list of foods on the right to create VEGETABLES 1 SERVING SIZE Soy milk 1 cup 1 cup Crackers 4 large your own meals, meal plan, or shopping list to help Cooked 1/2 cup Plain rice milk 1 cup 1 cup Graham crackers 3 squares you stay on track. Pay attention to serving sizes Raw 1 cup Rice cakes 2 when tracking your meals. Low-fat yogurt 1 cup 1 cup Cottage cheese 1/2 cup Soup 1 cup Corn 1/2 cup Here are a few Condiments Cheese 1 oz. (1 deli-cut slice, 1 inch cube, 1 string) Peas 1/2 cup CONDIMENTS 1 SERVING SIZE general nutrition tips Lima beans 1/2 cup Mustard Unlimited to keep in mind: Fats Lentils 1/2 cup Horseradish Unlimited • Choose whole grains with at least 2 grams of fiber FATS 1 SERVING SIZE Miso 1/2 cup per serving most often. Fiber can help with appetite Lemon juice Unlimited Butter 1 teaspoon Baked beans 1/2 cup control, and, depending on the type, can play an Vinegar Unlimited Margarine 1 teaspoon Yams 1/2 cup important role in digestive and heart health. Garlic Unlimited Mayo 1 teaspoon Potatoes 1/2 cup • Eat a variety of fruits and vegetables. Different Herbs Unlimited Oil (olive, peanut, coconut & canola) 1 teaspoon Popcorn 3 cups plain, light or low-fat colors mean different important nutrients. Pimento Unlimited Coconut milk 1 1/2 teaspoon Sports drink 1 cup • Choose fat-free, low-fat, or light options. Spices Unlimited Olives 8 Fruit drink 1 cup • Choose lean cuts of meat without skin, and limit Hot Pepper Sauce Unlimited Lemonade 1 cup fried foods. Try eating fish at least twice per week Worcestershire sauce Unlimited Sesame seeds 1 Tablespoon for a protein-packed dose of healthy fats that are Honey 1 Tablespoon Ketchup 1 Tablespoon Avocado 2 Tablespoons good for your heart. Jam 1 Tablespoon Honey mustard 1 Tablespoon Salad dressing, reduced-fat 1 Tablespoon Jelly 1 Tablespoon Pickle relish 1 Tablespoon Sour cream 2 Tablespoons Good luck and cheers to Pancake syrup 1 Tablespoon Soy sauce 1 Tablespoon Cream cheese 1 Tablespoon making a healthy change! BBQ sauce 3 Tablespoons Taco sauce 1 Tablespoon Bacon 1 slice cooked Low fat salad dressing 3 Tablespoons Salsa 1/4 cup Turkey bacon 1 slice cooked Nuts 6 to 10 Nut butter 1 Tablespoon