Sample Menus and Healthy Eating Guide

Protein-Centric Meal Replacement Great for weight loss and weight maintenance! Replace one or two meals each day. Sample Day 8:00am Breakfast: Cinnamon Café meal replacement mixed with icy cold brew coffee 11:30am Lunch: Chicken, vegetable and wild rice soup 2:30pm Snack: Chocolate Cookie meal replacement 6:00pm Dinner: Salmon, broccoli, sweet potato 8:00pm Snack: Yogurt and berries ______

Protein-Centric Meal Replacement Sample Day 7:00am Breakfast: Fresh Berry Smoothie meal replacement blended with fresh berries 10:30am Snack: Warm ‘Nilla Cake Pop meal replacement with sprinkle of nutmeg 1:30pm Lunch: Chicken and walnut salad 5:00pm Dinner: Steak, asparagus, brown rice 8:00pm Snack: Apple slices and cheese stick ______

Protein-Centric Meal Replacement Sample Day 8:00am Breakfast: Veggie omelet with side of bacon and melon 11:30am Lunch: Fresh Berry Smoothie meal replacement 2:30pm Snack: Oatmeal sprinkled with almonds 6:00pm Dinner: Chocolate Cookie meal replacement blended with peanut butter 8:00pm Snack: Sugar free pudding or gelatin

Healthy Eating Tips 1. Get 64oz of water or more each day. 2. Limit your intake of sweetened and alcoholic beverages. 3. Avoid food with added sugar. 4. Build your meals with a focus on protein, vegetables and fruits. 5. Include healthy fats, dairy and whole grains as complements.

Grocery List

Lean Proteins Bison, chicken, eggs, fish, lean beef, pork tenderloin, seafood, tofu, turkey

Lower Carbohydrate Veggies Asparagus, Bell Peppers, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery, Cucumber, Eggplant, Green Beans, Kale, Lettuce, Mushrooms, Onion, Radish, Spaghetti Squash, Spinach, Tomato, Yellow Squash, Zucchini

Lower Carbohydrate Fruits Berries, clementine, grapefruit, kiwi, melon, peach, pear, plum

Healthy Fats

Avocado, nuts, olive oil, olives, seeds

Dairy Products

Butter, cheese, cottage cheese, Greek yogurt, kefir, milk, sour cream

Whole Grains Barley, Brown Rice, Buckwheat, Corn, Oats, Quinoa, Rye

**Guided weight loss programs are available at www.unjury.com/weight-loss