NUTRILITEÂ® Weight Management Fat Trimmer Meal Plan - Amway

Lose weight the 

healthy way. 

WEIGHTMANAGEMENT 

Fat Trimmer Plan

fat trimmer fat 

plan 

HOW THE FAT TRIMMER PLAN WORKS. 

The Fat Trimmer Plan helps you cut calories by reducing fat to 20% of your 

total calories for weight loss. This approach offers the perfect opportunity to 

expand your horizons with herbs and spices and fresh foods. 

The plan is not a no-fat diet but it is low in fat. Your body will reap the 

benefits of taking in less fat and protein exchanges with an emphasis on 

complex carbohydrates. 

The Fat Trimmer Plan is designed to provide approximately: 

• 65% complex carbs 

• 15% protein 

• 20% healthy fats 

Daily meal plans feature: 

• Three meals and two snacks 

• Controlled portions of lean proteins and healthy fats 

• Complex carbohydrates from fruits 

• Supplements to support your nutritional needs 

• A short daily workout. 

The plan uses the Food Exchange System* that is a foundation of the 

American Dietetic Association. 

Real-life hint: 

“I kept my journal on the kitchen counter so I could reference it at all 

times. When we traveled, the journal went with me!” 

2 

The information presented in this publication is generally consistent with the nutritional foundation of the American 

Dietetic Association and the American Diabetes Association. The information has not been reviewed nor is it 

endorsed by these associations. Consult a health care professional before undertaking any weight-loss program.

exchange food 

lists 

These lists will help you add variety while staying within your daily guidelines. 

Each list shows foods and quantities that equal one exchange for that category, 

with the exception of the plant-based protein and nondairy milk sections, which 

might contain two or more exchange categories. 

PROTEIN (LEAN) 

1 egg 

2 egg whites 

60 ml / ¼ cup egg substitute 

60 ml / ¼ cup cottage cheese 

(2% or less) 

1 string cheese (low fat) 

28 g / 1 oz. lean meat (turkey, 

chicken, or ham) 

56 g / 2 oz. canned tuna 

(water packed) 

28 g / 1 oz. beef, top round or sirloin 

28 g / 1 oz. pork tenderloin, center 

cut chops, or lamb chops 

28 g / 1 oz. deli meat (95% fat free) 

28 g / 1 oz. low-fat cheese 

28 g / 1 oz. white fish or salmon 

PLANT-BASED PROTEIN 

56 g / 2 oz. soy-based “beef” or 

“sausage” crumbles = ½ carb, 

1 protein 

42 g / 1 ½ oz. soy-based “chicken” 

nuggets (approx. 2 nuggets) = 

½ carb, 1 fat, 1 protein 

1 85-g / 3-oz. meatless, soy-based 

burger = ½ carb, 2 protein 

125 ml / ½ cup cooked beans (black, 

garbanzo, kidney, pinto, or white) = 

1 carb, 1 protein 

125 ml / ½ cup lentils = 1 carb, 

1 protein 

125 ml / ½ cup nonfat refried beans = 

1 carb, 1 protein 

125 ml / ½ cup edamame = ½ carb, 

1 protein 

75 ml / ¹⁄ ³ cup shredded soy cheese 

FAT 

Monounsaturated: 

5 ml / 1 tsp. canola, olive, or 

peanut oil 

6 almonds or cashews 

10 peanuts 

10 ml / 2 tsp. peanut butter 

15 ml / 1 T. sesame seed 

¹⁄8 medium avocado 

8–10 olives 

4 halves pecans 

16 pistachios 

Polyunsaturaed: 

5 ml / 1 tsp. corn, safflower, 

or sunflower oil 

5 ml / 1 tsp. margarine 

15 ml / 1 T. light margarine 

15 ml / 1 T. reduced-fat mayonnaise 

15 ml / 1 T. regular salad dressing 

30 ml / 2 T. reduced-fat salad dressing 

15 ml / 1 T. flaxseed, whole (grind 

before serving) or 5 ml / 1 tsp. 

flaxseed oil 

10 ml / 2 tsp. tahini or sesame paste 

3

exchange food 

lists 

Each item below = one exchange for that nutrient category. 

VEGETABLE 

125 ml / ½ cup cooked or 250 ml / 

1 cup raw of any vegetables with 

the exception of starch vegetables 

(such as corn, peas, potatoes, which 

are found on the Carb group list) 

125 ml / ½ cup vegetable juice 

250 ml / 1 cup marinara sauce 

DAIRY (NONFAT) 

250 ml / 1 cup skim milk 

250 ml / 1 cup plain, nonfat yogurt 

250 ml / 1 cup nonfat or low-fat 

yogurt (up to 90 calories) 

NONDAIRY MILK 

250 ml / 1 cup light soy milk = 

1 carb, ½ fat 

250 ml / 1 cup regular soy milk = 

1 carb, 1 fat 

250 ml / 1 cup plain, unsweetened 

rice milk = 1 carb 

FRUIT 

1 apple, banana, kiwi, nectarine, 

orange, or peach (small) 

4 apricots 

12 cherries 

3 dates 

2 tangerines 

1½ dried figs 

3 dried plums (prunes) 

2 small, fresh plums 

17 grapes 

½ grapefruit 

175 ml / ¾ cup mandarin oranges 

½ mango 

1 pear, large 

250 ml / 1 cup cantaloupe, 

honeydew, papaya, or raspberries 

300 ml / 1 ¼ cups strawberries or 

watermelon cubes 

175 ml / ¾ cup blackberries, 

blueberries, or fresh pineapple 

125 ml / ½ cup applesauce 

(unsweetened) 

125 ml / ½ cup canned fruit (in juice) 

30 ml / 2 T. dried fruit (raisins, 

cherries, mixed fruit, or cranberries) 

60 ml / ¼ cup other dried fruit 

125 ml / ½ cup 100% fruit juice: 

apple, orange, grapefruit, or 

pineapple 

75 ml / ¹⁄ ³ cup 100% fruit juice: 

grape, cranberry, or prune 

4

exchange food 

lists 

Each item below = one exchange for that nutrient category. 

CARB 

1 slice whole wheat bread 

1 15-cm / 6-inch multigrain tortilla 

or small dinner roll 

½ hamburger or hot dog bun 

½ whole grain pita or whole grain 

English muffin 

1 whole grain tortilla wrap 

125 ml / ½ cup oatmeal, whole 

wheat pasta, or shredded wheat 

75 ml / ¹⁄ ³ cup brown rice 

125 ml / ½ cup peas, corn, pumpkin, 

squash, mixed vegetables, or yams 

175 ml / ¾ cup bran flakes cereal 

750 ml / 3 cups air-popped popcorn 

5 saltine crackers 

12 animal crackers 

6 whole grain crackers 

28 g / 1 oz. multigrain pretzels 

1½ sheets graham crackers 

250 ml / 1 cup soup: chicken noodle 

or vegetable (low sodium) 

125 ml / ½ cup sugar-free pudding 

1 baked potato (85 g / 3 oz.) 

1 envelope sugar-free/light 

hot chocolate 

30 ml / 1 T. honey, jam, or jelly 

1 100% frozen fruit-juice bar 

75 ml / ¹⁄ ³ cup fat-free frozen yogurt 

2 rice cakes (10 cm / 4 in., 

any flavor) 

175 ml / ¾ cup unsweetened ready-toeat 

cereal 

¼ large bagel (112 g / 4 oz.) 

FREE FOODS 

Fewer than 20 calories and 5 or 

fewer grams carb 

Vegetables – celery, lettuce, 

cucumbers, cabbage 

Seasonings – flavoring extracts, 

garlic, spices, wine used in 

cooking, Worcestershire sauce 

Condiments – 15 ml / 1 T. each of 

ketchup, horseradish, lemon or lime 

juice, mustard, Dijon mustard, soy 

sauce, vinegar 

10 ml / 2 tsp. Parmesan cheese 

(grated) 

Dill pickle – 1½ large 

Beverages – bouillon, broth, sparkling 

or mineral water, any sugar free 

Sugar-free foods – candy (1 piece), 

gelatin (112 g / 4 oz.) 

Low-sugar jam or jelly (10 ml / 2 tsp.) 

Fat-free or reduced-fat foods – 

fat-free cream cheese (15 ml / 1 T.), 

nondairy creamer (5 ml / 1 tsp.), 

fat-free mayonnaise (15 ml / 1 T.), 

reduced-fat mayonnaise (5 ml / 

1 tsp.), reduced-fat salad dressing 

(15 ml / 1 T.), salsa (60 ml / ¼ cup), 

reduced-fat sour cream (15 ml / 1 T.), 

reduced-calorie whipped topping 

(30 ml / 2 T.) 

5

adjust 

your plan 

HOW TO ADJUST FOR YOUR PLAN. 

The daily meal plans in this journal show the 1,500-calorie plan. Julianne Downes, RD 

(Registered Dietitian and Certified Weight Management Trainer), worked with nutritional 

recommendations set by the Nutrilite Health Institute (NHI) to develop the Fat Trimmer Plan. 

To follow a 1,200- or 1,800-calorie plan, make the food exchange adjustments as 

shown here. 

The benefit of food exchanges is that they are flexible. We have provided ranges for specific 

food exchange groups to help with meal planning and making the right food choices. 

1,200 calorie 

3 fruit 

1 dairy 

7 carb 

6 veg 

1-3 protein 

3-4 fat 

1,500 calorie 

4 fruit 

2 dairy 

9-10 carb 

6-8 veg 

2-4 protein 

3-5 fat 

1,800 calorie 

4 fruit 

2 dairy 

12 carb 

7-8 veg 

2-4 protein 

4 fat 

Before you get started, record your starting stats here. Need help with accurate 

measurements? See page 146. 

My calorie plan: 

Starting weight: 

Starting measurements: 

Upper arm: Hip: 

Chest: Thigh: 

Waist: 

6

week 1 

shopping list 

FRUIT 

Apples 

Bananas 

Berries (any variety, fresh 

or frozen) 

Canned fruit (in juice) 

Cantaloupe 

Fruit juice (100% juice, 

no sugar added) 

Grapes 

Lemons 

Oranges 

Peaches (canned or fresh) 

Raisins 

Strawberries (fresh) 

VEGETABLE 

Bell peppers (green, red, and 

yellow) 

Broccoli (fresh or frozen) 

Carrots 

Celery 

Cucumbers 

Eggplant 

Green beans, frozen 

Jalapeño peppers (optional) 

Lettuce 

Marinara sauce 

Mixed salad greens 

Onions (white) 

Parsley 

Tomatoes (canned, diced) 

Tomatoes (fresh) 

Zucchini 

CARB 

Brown rice 

Chicken noodle soup (canned, 

low sodium) 

English muffins (whole grain) 

Graham crackers 

Oatmeal 

Pasta (whole wheat) 

Pretzels (multigrain) 

Rice cakes (10 cm / 4 in., 

any flavor) 

Saltine crackers 

Vegetable soup (canned, 

low sodium) 

Whole grain crackers 

DAIRY/EGGS 

Milk (skim or soy) 

Parmesan cheese (grated) 

String cheese (low fat) 

Yogurt (nonfat or low fat, up to 

90 calories per serving) 

Yogurt (plain, nonfat) 

MEAT 

Beef steak (lean) 

Fish (white) 

Pork tenderloin, boneless 

Tuna (canned, water packed) 

OIL/CONDIMENTS/ 

NUTS/SPICES 

Almonds 

Balsamic vinegar 

Chili powder 

Chili sauce 

Cinnamon 

Cumin 

Curry powder 

Dijon mustard 

Flaxseed (whole or oil) 

Garlic powder 

Hot sauce (optional) 

Italian seasoning 

Mayonnaise (reduced fat) 

Olive oil 

Peanut butter 

Peanut oil 

Peanuts 

Pepper 

Salad dressing (reduced fat) 

Salt 

Sesame oil 

Soy sauce (low sodium) 

MISCELLANEOUS 

Black beans (canned) 

Broth (chicken, vegetable, 

or bouillon) 

Garlic cloves 

Kalamata olives 

Kidney beans (canned) 

Lemon juice 

Lime juice 

Sesame seeds 

Vanilla extract 

Whipped topping 

(reduced calorie) 

Time to reorder your NUTRILITE ® supplies? Order through your Amway Independent Business Owner. 

Some shopping list items, such as flaxseed, dressings, oils, and spices, may be called for throughout your plan. 

Check your pantry to see if you already have some of the items called for on this list and cross-reference the 

daily meal plans and recipes to determine how much of each item you truly need for yourself and your family. 

7

nutrition 

labels 

Every packaged food in North America now bares its secrets, good and bad, 

on a chart labeled Nutrition Facts. Knowing some basics about Nutrition Facts 

will not only help you reach your weight-loss goal, but will help you maintain a 

healthy weight! 

1 

2 

3 

4 

Calories. How many 

calories per serving. 

To lose weight, you 

must eat fewer than 

your body needs. 

Calories from Fat. 

How many fat 

calories in the total 

calories for a serving. 

Less is better for 

your health. 

Total Fat. Amount 

of fat per serving. 

Per gram, fat has 

twice the calories 

of protein! 

Saturated Fat. 

Unhealthiest fat. Can 

raise cholesterol 

and increase risk of 

heart disease. 

Nutrition Facts 

Serving Size 1 Wrap (62 g) 

Servings Per Container 6 

Amount Per Serving 

Calories 100 Calories from Fat 30 

 

% Daily Value* 

Total Fat 3.5 g 5% 

Saturated Fat 0.5 g 3% 

Trans Fat 0 g 

Polyunsaturated Fat 0 g 

Monounsaturated Fat 2 g 

Cholesterol 0 mg 0% 

Sodium 290 mg 12% 

Total Carbohydrate 18 g 6% 

Dietary Fiber 12 g 48% 

Sugars 1 g 

Protein 9 g 18% 

Vitamin A 0% • Vitamin C 0% 

Calcium 6% • Iron 6% 

*Percent Daily Values are based on a 2,000 

calorie diet. Your daily values may be higher 

or lower depending on your calorie needs. 

Calories: 2,000 2,500 

Total Fat Less than 65 g 80 g 

Sat Fat Less than 20 g 25 g 

Cholesterol Less than 300 mg 300 mg 

Sodium Less than 2,400 mg 2,400 mg 

Total Carbohydrate 300 g 375 g 

Dietary Fiber 25 g 30 g 

Calories per gram: 

Fat 9 • Carbohydrate 4 • Protein 4 

Polyunsaturated and 

Monounsaturated 

Fats. Healthy fats. 

Still calorie dense, 

but offer hearthealthy 

benefits. 

Cholesterol. 

Look for low 

amounts. Less is 

better for your health. 

Total Carbohydrate. 

Body fuel. 

Dietary Fiber. 

Helps you feel full. 

5 

6 

7 

8 

8

day 

1 

meal 

plan 

BREAKFAST 

◦ 2 CLA 500* ◦ 1 INVISIFIBER ® * 

Fat Trimmer Shake † – p. 145.....................................................1 dairy, 1 free, 1 fruit 

15 ml / 1 T. flaxseed, whole (grind before serving) or 

5 ml / 1 tsp. flaxseed oil............................................................1 fat 

FOOD EXCHANGES 

SNACK 

NUTRILITE ® Meal Replacement Shake.......................................1 carb, 1 dairy, 1 fat 

6 whole grain crackers..............................................................1 carb 

1 string cheese (low fat)............................................................1 protein 

LUNCH 

◦ 2 CLA 500* 

Apple & Raisin Salad † – p. 97....................................................1 free, 2 fruit, 2 vegetable 

4 rice cakes (10 cm / 4 in., any flavor).......................................2 carb 

SNACK 

56 g / 2 oz. multigrain pretzels..................................................2 carb 

15 peanuts................................................................................1½ fat 

DINNER 

◦ 2 CLA 500* 

Spicy Pork & Veggies † – p. 133..................................................1 fat, 1 protein, 4 vegetable 

325 ml / 1¹/ ³ cup brown rice......................................................4 carb 

Banana......................................................................................1 fruit 

ADDITIONAL SUPPLEMENTS: Did you know that your body needs 22 essential 

vitamins and minerals, seven to nine servings of fruits and vegetables, and one 

serving of ocean fish every day? NUTRILITE ® supplements can help you fill the 

nutritional gaps in your diet. List and mark off each additional supplement you took today. 

◦________________ ◦________________ ◦________________ 

*Take supplements approximately 30 minutes before eating each meal. 

† 

Included in journal recipe section. 

9

day 

2 

meal 

plan 

BREAKFAST 


250 ml / 1 cup oatmeal.............................................................2 carb 

250 ml / 1 cup skim milk...........................................................1 dairy 

60 ml / 4 T. raisins.....................................................................2 fruit 




SNACK 

NUTRILITE ® Nutrition Bar...........................................................1 carb, 1 dairy, 1 fat 

12 almonds...............................................................................2 fat 

LUNCH 

◦ 2 CLA 500* 

500 ml / 2 cups vegetable soup (low sodium)............................2 carb 


Apple.........................................................................................1 fruit 

SNACK 

1 NUTRILITE Snack Bar..............................................................1 carb, ½ protein 

DINNER 

◦ 2 CLA 500* 

Veggie Chili † – p. 123................................................................1 carb, 2 protein, 3 vegetable 

5 saltine crackers......................................................................1 carb 

750 ml / 3 cups Mix ’n’ Match Salad 

(sprinkle with fresh lime juice) – p. 105.....................................3 vegetable 

300 ml / 1¼ cups strawberries..................................................1 fruit 

30 ml / 2 T. reduced-calorie whipped topping............................1 free 





◦________________ ◦________________ ◦________________ 


† 


10

day 

3 

meal 

plan 

BREAKFAST 



Banana......................................................................................1 fruit 


SNACK 

NUTRILITE Nutrition Bar.............................................................1 carb, 1 dairy, 1 fat 

LUNCH 

◦ 2 CLA 500* 

750 ml / 3 cups Mix ’n’ Match Salad † – p. 105..........................3 vegetable 

60 ml / 4 T. reduced-fat salad dressing......................................2 fat 


12 whole grain crackers............................................................2 carb 

Apple.........................................................................................1 fruit 

SNACK 

34 grapes..................................................................................2 fruit 

DINNER 

◦ 2 CLA 500* 

84 g / 3 oz. lean chicken, cooked..............................................3 protein 

750 ml / 3 cups cooked whole wheat pasta...............................6 carb 

500 ml / 2 cups marinara sauce................................................2 vegetable 

10 ml / 2 tsp. Parmesan cheese (grated)...................................1 free 

125 ml / ½ cup steamed broccoli..............................................1 vegetable 





◦________________ ◦________________ ◦________________ 


† 


11

day 

4 

meal 

plan 

BREAKFAST 



125 ml / ½ cup 100% fruit juice................................................1 fruit 

SNACK 



LUNCH 

◦ 2 CLA 500* 

Fat Trimmer Veggie Soup † – p. 137............................................1 free, 3 vegetable 


250 ml / 1 cup canned fruit (in juice).........................................2 fruit 

SNACK 

NUTRILITE Snack Bar.................................................................1 carb, ½ protein 


20 ml / 4 tsp. peanut butter.......................................................2 fat 

DINNER 

◦ 2 CLA 500* 

Fish in Foil † – p. 125..................................................................1 fat, 2 protein, 2 vegetable 

325 ml / 1¹/ ³ cups brown rice....................................................4 carb 

125 ml / ½ cup steamed green beans.......................................1 vegetable 


250 ml / 1 cup plain, nonfat yogurt............................................1 dairy 






◦________________ ◦________________ ◦________________ 


† 


12

5day 

meal 

plan 

BREAKFAST 



Banana......................................................................................1 fruit 




SNACK 

250 ml / 1 cup canned fruit (in juice) or 

250 ml / 1 cup 100% fruit juice.................................................2 fruit 

3 sheets graham crackers.........................................................2 carb 

LUNCH 

◦ 2 CLA 500* 

750 ml / 3 cups Mix ’n’ Match Salad † – p.105...........................3 vegetable 

10 ml / 2 tsp. olive oil with 15 ml / 1 T. balsamic vinegar or 







◦________________ ◦________________ ◦________________ 


† 



SNACK 

NUTRILITE ® Snack Bar...............................................................1 carb, ½ protein 

250 ml / 1 cup nonfat or low-fat yogurt (up to 90 calories)........1 dairy 

DINNER 

◦ 2 CLA 500* 

Toasted Tuna Melt † – p. 113.......................................................2 carb, 1 fat, 2 protein, 

2 vegetable 

250 ml / 1 cup tomato and cucumber slices with red onion 

and 15 ml / 1 T. balsamic vinegar..............................................1 vegetable 


13

day 

6 

meal 

plan 

BREAKFAST 



Banana......................................................................................1 fruit 

SNACK 



Apple.........................................................................................1 fruit 

LUNCH 

◦ 2 CLA 500* 

500 ml / 2 cups canned chicken noodle soup (low sodium).......2 carb 

250 ml / 1 cup cantaloupe.........................................................1 fruit 



60 ml / ¼ cup cottage cheese (2% or less)................................1 protein 


SNACK 

NUTRILITE Nutrition Bar.............................................................1 carb, 1 dairy, 1 fat 

DINNER 

◦ 2 CLA 500* 

Eggplant Parmesan † – p. 121.....................................................1 fat, 6 vegetable 

375 ml / 1½ cups cooked whole wheat pasta............................3 carb 

125 ml / ½ cup peaches or 1 small peach.................................1 fruit 






◦________________ ◦________________ ◦________________ 


† 


14

day 

7 

meal 

plan 

BREAKFAST 





SNACK 

250 ml / 1 cup celery and carrots..............................................1 vegetable 



LUNCH 

◦ 2 CLA 500* 


125 ml / ½ cup canned fruit (in juice)........................................1 fruit 


1½ sheets graham crackers......................................................1 carb 

SNACK 



DINNER 

◦ 2 CLA 500* 

Veggie Beef Stir-fry † – p. 119.....................................................1 fat, 2 protein, 2 vegetable 

30 ml / 2 T. sesame seeds, toasted............................................2 fat 


750 ml / 3 cups Mix ’n’ Match Salad † – p. 105 

(sprinkle with lime juice)............................................................3 vegetable 

Orange......................................................................................1 fruit 





◦________________ ◦________________ ◦________________ 


† 


15

week 2 

shopping list 

FRUIT 

Apples 

Applesauce (unsweetened) 

Bananas 

Berries (any variety, fresh or 

frozen) 

Blueberries (fresh or frozen) 


Cantaloupe 

Fruit juice (100% juice, no sugar 

added) 

Lemons 

Oranges 

Pears (canned and fresh) 

Pineapple (canned or fresh) 

Raisins 

Raspberries 

Strawberries 

VEGETABLE 


yellow) 

Broccoli (fresh or frozen) 

Carrots 

Cauliflower (fresh or frozen) 

Celery 

Corn (frozen) 

Cucumbers 

Eggplant 

Green beans, (fresh or frozen) 

Lettuce 


Mushrooms 

Onions (green, red, and white) 

Parsley 

Radishes 

Shallots 


Tomatoes (cherry) 


Vegetable juice 

Zucchini 

CARB 

Animal crackers 

Bran flakes cereal 

Bread (whole wheat) 

Brown rice 


low sodium) 



Pitas (whole grain) 

Popcorn 

Potatoes 


Pudding (sugar free) 


any flavor) 



DAIRY/EGGS 

Feta cheese (reduced fat) 






MEAT 


Chicken breast (boneless, 

skinless) 

Fish (white) 

Salmon (fresh or frozen) 

Vegetarian burgers 


NUTS/SPICES 

Almond extract 

Almonds 

Balsamic vinegar 

Basil 

Bay leaves 

Cinnamon 



Jam or jelly (low sugar) 

Margarine 


Olive oil 

Oregano 

Peanut butter 

Pepper 


Salsa 

Salt 

Sesame oil 

Sour cream (reduced fat) 


Thyme 

MISCELLANEOUS 


Broth (chicken, vegetable, or 

bouillon) 

Garlic cloves 

Lemon juice 

Nonstick cooking spray 

Skewers (bamboo or metal) 


Whipped topping (reduced 

calorie) 

Zero-calorie sweetener 

16 




daily meal plans and recipes to determine how much of each item you truly need for yourself and your family.

day 

1 

meal 

plan 

BREAKFAST 


175 ml / ¾ cup blueberries or 


375 ml / 1½ cups bran flakes cereal.........................................2 carb 





SNACK 


125 ml / ½ cup applesauce (unsweetened)...............................1 fruit 

LUNCH 

◦ 2 CLA 500* 


10 saltine crackers....................................................................2 carb 


Orange......................................................................................1 fruit 


SNACK 

NUTRILITE Meal Replacement Shake.........................................1 carb, 1 dairy, 1 fat 

DINNER 

◦ 2 CLA 500* 

Chicken ’n’ Veggie Skewers † – p.131.........................................1 fat, 1 fruit, 

1 protein, 2 vegetable 


125 ml / ½ cup steamed broccoli..............................................1 vegetable 





◦________________ ◦________________ ◦________________ 


† 


17

day 

2 

meal 

plan 

BREAKFAST 




SNACK 

1.5 L / 6 cups air-popped popcorn.............................................2 carb 


250 ml / 1 cup vegetable juice..................................................2 vegetable 


LUNCH 

◦ 2 CLA 500* 



SNACK 


DINNER 

◦ 2 CLA 500* 

56 g / 2 oz. cooked chicken breast............................................2 protein 


250 ml / 1 cup green beans.......................................................2 vegetable 

6 almonds, slivered or sliced, toasted (toss with beans).............1 fat 

1 slice whole wheat bread.........................................................1 carb 

10 ml / 2 tsp. margarine............................................................2 fat 

Deluxe Baked Pear † – p. 139.....................................................2 dairy, 1 fat, 1 fruit 





◦________________ ◦________________ ◦________________ 


† 


18

day 

3 

meal 

plan 

BREAKFAST 





(add zero-calorie sweetener, if desired).....................................1 dairy 





◦________________ ◦________________ ◦________________ 


† 



SNACK 


LUNCH 

◦ 2 CLA 500* 

Baked potato (170 g / 6 oz.)......................................................2 carb 

250 ml / 1 cup broccoli or cauliflower, steamed.........................2 vegetable 

60 ml / ¼ cup salsa (as potato topping).....................................1 free 

SNACK 


Apple or 125 ml / ½ cup applesauce (unsweetened)..................1 fruit 

56 g / 2 oz. low-fat cheese .......................................................2 protein 

DINNER 

◦ 2 CLA 500* 

28 g / 1 oz. salmon, baked or broiled ........................................1 protein 

15 ml / 1 T. olive oil and dill (drizzled over salmon 

before cooking).........................................................................3 fat 

500 ml / 2 cups tomato and cucumber chunks 

with balsamic vinegar................................................................2 vegetable 

250 ml / 1 cup green beans (cooked)........................................2 vegetable 

250 ml / 1 cup brown rice.........................................................3 carb 

Berry Lemon Freeze † – p. 143...................................................1 free, 2 fruit 

19

day 

4 

meal 

plan 

BREAKFAST 



2 slices whole wheat bread (toasted).........................................2 carb 

10 ml / 2 tsp. low-sugar jam or jelly..........................................1 free 

SNACK 

Orange......................................................................................1 fruit 



LUNCH 

◦ 2 CLA 500* 




SNACK 



DINNER 

◦ 2 CLA 500* 

Greek Garden Burger † – p. 111..................................................1 carb, 1 fat, 1 free, 


500 ml / 2 cups lettuce, tomato, and cucumber slices...............2 vegetable 

250 ml / 1 cup canned fruit (in juice).........................................2 fruit 





◦________________ ◦________________ ◦________________ 


† 


20

day 

5 

meal 

plan 

BREAKFAST 



Banana......................................................................................1 fruit 





SNACK 

24 animal crackers....................................................................2 carb 


LUNCH 

◦ 2 CLA 500* 

Phytonutrient Salad † – p. 99......................................................4-5 vegetable 

6 almonds, toast and chop as salad topping..............................1 fat 




SNACK 


DINNER 

◦ 2 CLA 500* 

Veggie & Rice Peppers † – p. 135................................................2 carb, 1 free, 

250 ml / 1 cup applesauce (unsweetened)................................2 fruit 






◦________________ ◦________________ ◦________________ 


† 


21

day 

6 

meal 

plan 

BREAKFAST 




SNACK 

250 ml / 1 cup carrots...............................................................1 vegetable 




LUNCH 

◦ 2 CLA 500* 


250 ml / 1 cup canned pears (in juice).......................................2 fruit 

SNACK 


6 almonds.................................................................................1 fat 

DINNER 

◦ 2 CLA 500* 

56 g / 2 oz. white fish, grilled or broiled, drizzle with:.................2 protein 

5 ml / 1 tsp. olive oil, garlic, lemon, and spices, to taste ............1 fat 


Ratatouille † – p. 117..................................................................1 fat, 2 vegetable 

1 slice whole wheat bread.........................................................1 carb 

250 ml / 1 cup sugar-free pudding............................................2 carb 






◦________________ ◦________________ ◦________________ 


† 


22

day 

7 

meal 

plan 

BREAKFAST 



Banana......................................................................................1 fruit 


SNACK 



LUNCH 

◦ 2 CLA 500* 

500 ml / 2 cups chicken noodle soup (low sodium)....................2 carb 


250 ml / 1 cup raw cucumber slices and green pepper strips.......1 vegetable 

SNACK 


DINNER 

◦ 2 CLA 500* 





250 ml / 1 cup raspberries........................................................1 fruit 






◦________________ ◦________________ ◦________________ 


† 


23

week 3 

shopping list 

24 

FRUIT 

Apples 

Applesauce (unsweetened) 

Bananas 


frozen) 

Cantaloupe 

Fruit juice (100% juice, no sugar 

added) 

Grapes 

Lemons 

Limes 

Mandarin oranges 

Mixed fruit (canned) 

Nectarines 

Orange juice (100% juice, no 

sugar added) 

Oranges 

Peaches (canned) 

Pears (fresh) 

Raisins 

Raspberries 

Strawberries 

Tangerines 

VEGETABLE 

Alfalfa (or any kind of sprouts) 

Avocado 


yellow) 

Brocco-slaw mix 

Carrots 

Celery 

Cucumbers 

Eggplant 


Lettuce 




Parsley 

Radishes 

Red cabbage 

Shallots 



Tomatoes (grape) 


Zucchini 

CARB 




Brown rice 



Oatmeal 



Popcorn 




Tortillas (multigrain) 


DAIRY/EGGS 

Cottage cheese (2% or less) 

Eggs or egg substitute 

Feta cheese (reduced fat) 






MEAT 

Fish (white) 

Pork tenderloin, boneless 

Salmon (fresh or frozen) 

Tuna (canned, water packed) 

Vegetarian burgers 


NUTS/SPICES 

Almonds 

Basil 

Bay leaves 

Canola oil 

Chili powder 

Chili sauce 

Cinnamon 

Curry powder 

Dijon mustard 


Garlic powder 

Hummus 



Margarine 


Olive oil 

Oregano 

Peanut butter 

Peanut oil 

Pepper 


Salsa 

Salt 

Sour cream (reduced fat) 

Thyme 

MISCELLANEOUS 

Garlic cloves 

Lemon juice 

Lime juice 


Refried beans (fat free) 

Seltzer water (lemon) 


Whipped topping 

(reduced calorie) 




daily meal plans and recipes to determine how much of each item you truly need for yourself and your family.

day 

1 

meal 

plan 

BREAKFAST 


2 egg whites or 60 ml / ¼ cup egg substitute............................1 protein 

2 slices whole wheat bread, toasted..........................................2 carb 

5 ml / 1 tsp. margarine..............................................................1 fat 

125 ml / ½ cup 100% orange juice............................................1 fruit 

SNACK 


Lemon seltzer water..................................................................1 free 

LUNCH 

◦ 2 CLA 500* 

250 ml / 1 cup plain, nonfat yogurt ...........................................1 dairy 




SNACK 




DINNER 

◦ 2 CLA 500* 

Phytonutrient Salad † – p. 99......................................................4-5 vegetable 

56 g / 2 oz. white fish or salmon, cooked and seasoned............2 protein 



375 ml / 1½ cups mandarin oranges.........................................2 fruit 





◦________________ ◦________________ ◦________________ 


† 


25

day 

2 

meal 

plan 

BREAKFAST 


2 slices whole wheat bread, toasted..........................................2 carb 





SNACK 


Orange......................................................................................1 fruit 

LUNCH 

◦ 2 CLA 500* 



250 ml / 1 cup grape tomatoes.................................................1 vegetable 


Apple.........................................................................................1 fruit 

SNACK 


DINNER 

◦ 2 CLA 500* 









◦________________ ◦________________ ◦________________ 


† 


26

day 

3 meal 

plan 

BREAKFAST 



Banana......................................................................................1 fruit 




SNACK 

17 grapes..................................................................................1 fruit 








◦________________ ◦________________ ◦________________ 


† 



LUNCH 

◦ 2 CLA 500* 


500 ml / 2 cups green pepper strips and cucumber slices.........2 vegetable 


SNACK 


Pear..........................................................................................1 fruit 

DINNER 

◦ 2 CLA 500* 

Greek Garden Burger † – p. 111..................................................1 carb, 1 fat, 1 free, 

250 ml / 1 cup raspberries........................................................1 fruit 




27

day 

4 

meal 

plan 

BREAKFAST 



Banana......................................................................................1 fruit 


SNACK 



LUNCH 

◦ 2 CLA 500* 

Hummus Veggie Wrap † – p. 107.................................................1 carb, 1 fat, 2 vegetable 

SNACK 


250 ml / 1 cup applesauce (unsweetened)................................2 fruit 

DINNER 

◦ 2 CLA 500* 

Lime ’n’ Mustard Salmon † – p. 127............................................2 fat, 2 protein 


500 ml / 2 cups steamed vegetables of your choice..................4 vegetable 

Nectarine...................................................................................1 fruit 





◦________________ ◦________________ ◦________________ 


† 


28

day 

5 

meal 

plan 

BREAKFAST 





SNACK 

2 tangerines..............................................................................1 fruit 


LUNCH 

◦ 2 CLA 500* 



125 ml / ½ cup cottage cheese (2% or less)..............................2 protein 


SNACK 


1½ sheets graham crackers......................................................1 carb 

6 almonds.................................................................................1 fat 

DINNER 

◦ 2 CLA 500* 

Eggplant Parmesan † – p. 121.....................................................1 fat, 6 vegetable 

500 ml / 2 cups cooked whole wheat pasta...............................4 carb 

Banana......................................................................................1 fruit 





◦________________ ◦________________ ◦________________ 


† 


29

day 

6 

meal 

plan 

BREAKFAST 


1 whole grain English muffin.....................................................2 carb 



125 ml / ½ cup 100% orange juice............................................1 fruit 


SNACK 



LUNCH 

◦ 2 CLA 500* 

Ratatouille † – p. 117..................................................................1 fat, 2 vegetable 

10 saltine crackers....................................................................2 carb 

60 ml / 1/4 cup cottage cheese (2% or less)..............................1 protein 

SNACK 


Apple.........................................................................................1 fruit 

DINNER 

◦ 2 CLA 500* 

Spicy Pork & Veggies † – p. 133..................................................1 fat, 1 protein, 4 vegetable 


250 ml / 1 cup canned peaches (in juice) 

(sprinkle with ground cinnamon, optional)..................................2 fruit 

250 ml / 1 cup plain, nonfat yogurt............................................1 dairy 





◦________________ ◦________________ ◦________________ 


† 


30

day 

7 meal 

plan 

BREAKFAST 






SNACK 


LUNCH 

◦ 2 CLA 500* 

Cottage Cheese & Tuna Lunch † – p. 103....................................1 fat, 2 protein, 2 vegetable 


250 ml / 1 cup tomato slices.....................................................1 vegetable 

SNACK 



Orange......................................................................................1 fruit 

DINNER 

◦ 2 CLA 500* 

Veggie Fajitas † – p. 109.............................................................2 carb, 3 vegetable 

¼ medium avocado...................................................................2 fat 

250 ml / 1 cup canned mixed fruit (in juice)...............................2 fruit 






◦________________ ◦________________ ◦________________ 


† 


31

week 4 

shopping list 

32 

FRUIT 

Apples 

Bananas 


frozen) 

Blueberries (fresh or frozen) 


Fruit juice (100% fruit) 

Green beans (frozen) 

Lemons 

Oranges 

Peaches (canned, in juice) 

Pears 

Pineapple (canned in juice and 

fresh) 

Plums 

Raisins 

Strawberries 

Tangerines 

VEGETABLE 


yellow) 

Broccoli 

Carrots 

Celery 

Corn (frozen) 

Eggplant 


Lettuce 



Mushrooms 


Parsley 

Spinach (fresh or frozen) 

Sugar snap peas 


Tomatoes (cherry) 



Zucchini 

CARB 




Brown rice 


low sodium) 



Oatmeal 


Popcorn 




any flavor) 


Tortillas (multigrain) 


DAIRY/EGGS 

Cottage cheese (2% or less) 



String cheese (low fat) 




MEAT 


Chicken breast (boneless, 

skinless) 

Fish (white) 

Scallops 



daily meal plans and recipes to determine how much of each item you truly need for yourself and your family. 


NUTS/SPICES 

Almonds 

Canola oil 

Chili powder 

Cinnamon 

Dill 


Garlic powder 



Margarine 


Olive oil 

Oregano 

Peanut butter 

Peanut oil 

Pepper 

Rice wine vinegar 


Salsa 

Salt 

Sesame oil 


MISCELLANEOUS 


Broth (chicken, vegetable, or 

bouillon) 

Garlic cloves 


Lemon juice 

Refried beans (fat free) 

Sesame seeds 


Whipped topping (reduced 

calorie) 

Zero-calorie sweetener 

Time to reorder your NUTRILITE ® supplies? Order through your Amway Independent Business Owner.

day 

1 

meal 

plan 

BREAKFAST 




Banana......................................................................................1 fruit 

SNACK 



LUNCH 

◦ 2 CLA 500* 

250 ml / 1 cup chicken noodle soup (low sodium).....................1 carb 

Apple.........................................................................................1 fruit 

SNACK 


250 ml / 1 cup carrot and celery sticks......................................1 vegetable 


DINNER 

◦ 2 CLA 500* 


250 ml / 1 cup spinach 

(sauté with 10 ml / 2 tsp. olive oil and garlic).............................2 fat, 2 vegetable 


Berry Lemon Freeze † – p. 143...................................................1 free, 2 fruit 





◦________________ ◦________________ ◦________________ 


† 


33

day 

2 

meal 

plan 

BREAKFAST 


375 ml / 1½ cups bran flakes....................................................2 carb 





SNACK 

Apple.........................................................................................1 fruit 



LUNCH 

◦ 2 CLA 500* 


2 plums.....................................................................................1 fruit 


SNACK 



DINNER 

◦ 2 CLA 500* 

Veggie & Rice Peppers † – p. 135................................................2 carb, 1 free, 

.................................................................................................2 protein, 2 vegetable 









◦________________ ◦________________ ◦________________ 


† 


34

day 

3 

meal 

plan 

BREAKFAST 




SNACK 



LUNCH 

◦ 2 CLA 500* 

1 NUTRILITE Nutrition Bar..........................................................1 carb, 1 dairy, 1 fat 

Orange......................................................................................1 fruit 

SNACK 


500 ml / 2 cups baby carrots.....................................................2 vegetable 

DINNER 

◦ 2 CLA 500* 

Chicken ’n’ Veggie Skewers † – p. 131........................................1 fat, 1 fruit, 

500 ml / 2 cups brown rice........................................................6 carb 

10 ml / 2 tsp. margarine............................................................2 fat 

125 ml / ½ cup canned fruit, your choice...................................1 fruit 






◦________________ ◦________________ ◦________________ 


† 


35

day 

4 

meal 

plan 

BREAKFAST 


375 ml / 1½ cups bran flakes....................................................2 carb 


Banana......................................................................................1 fruit 







◦________________ ◦________________ ◦________________ 


† 



SNACK 


Pear..........................................................................................1 fruit 


LUNCH 

◦ 2 CLA 500* 

500 ml / 2 cups chicken noodle soup (low sodium)....................2 carb 


500 ml / 2 cups tomato and cucumber......................................2 vegetable 

125 ml / ½ cup peaches............................................................1 fruit 


SNACK 


1½ graham cracker sheets........................................................1 carb 

DINNER 

◦ 2 CLA 500* 

Eggplant Parmesan – p. 121......................................................1 fat, 6 vegetable 

1 whole wheat pita....................................................................2 carb 



36

day 

5 

meal 

plan 

BREAKFAST 


375 ml / 1½ cups oatmeal.........................................................3 carb 

250 ml / 1 cup 100% fruit juice or 60 ml / 4 T. raisins................2 fruit 



SNACK 



LUNCH 

◦ 2 CLA 500* 

500 ml / 2 cups Fat Trimmer Vegetable Soup † – p. 137..............1 free, 3 vegetable 


Apple.........................................................................................1 fruit 


SNACK 


DINNER 

◦ 2 CLA 500* 

Sesame Chicken Salad † – p. 115...............................................3 fat, 1 fruit, 








◦________________ ◦________________ ◦________________ 


† 


37

day 

6 

meal 

plan 

BREAKFAST 


1 whole grain English muffin.....................................................2 carb 






SNACK 


Banana......................................................................................1 fruit 

LUNCH 

◦ 2 CLA 500* 

Veggie Fajitas † – p. 109.............................................................2 carb, 3 vegetable 

60 ml / ¼ cup salsa...................................................................1 free 

SNACK 



DINNER 

◦ 2 CLA 500* 

Scallop Stir-fry † – p. 129............................................................1 fat, 2 protein, 4 vegetable 

2 slices whole wheat bread.......................................................2 carb 

5 ml / 1 tsp. margarine and garlic powder 

(spread on bread and broil)........................................................1 fat 

125 ml / ½ cup canned pineapple (in juice)...............................1 fruit 





◦________________ ◦________________ ◦________________ 


† 


38

day 

7 

meal 

plan 

BREAKFAST 



Banana......................................................................................1 fruit 


SNACK 



LUNCH 

◦ 2 CLA 500* 




SNACK 


DINNER 

◦ 2 CLA 500* 





(zero-calorie sweetener, optional)..............................................1 dairy 






◦________________ ◦________________ ◦________________ 


† 


39

40 

recipes

greek 

frittata 

SERVES: 4 

PREP: 15 MIN. 

ingredients 

15 ml / 1 T. olive or canola oil 

500 ml / 2 cups cooked spinach (use frozen, cook in microwave, drain well) 

4 eggs or 250 ml / 1 cup egg substitute 

125 ml / ½ cup crumbled feta cheese 

15 ml / 1 T. dried oregano 

125 ml / ½ cup yellow onion, chopped 

16 Kalamata olives, pitted and chopped 

Salt and pepper, to taste 

preparation 

⦁ Heat oven to 175° C / 350° F. 

⦁ In small bowl, combine eggs, cheese, oregano, salt, and pepper; set aside. 

⦁ Heat 15 ml / 1 T. oil in a 20-cm / 8-in. or 25-cm / 10-in. ovenproof skillet 

over medium heat. 

⦁ Add onion and sauté until translucent, about four minutes. 

⦁ Add spinach to onion mixture and pour egg mixture over top. 

⦁ Cook until eggs begin to set, about three minutes. Do not stir. 

⦁ Place skillet in oven and bake 10 to 12 minutes, until center is set. 

⦁ Top with chopped olives and serve. 

EXCHANGES: 1 fat, 2 protein, 1 vegetable (per serving) 

41

special egg 

scramble 

SERVES: 1 

PREP: 10 MIN. 

ingredients 

2 egg whites or 60 ml / ¼ cup egg substitute 

250 ml / 1 cup chopped vegetables: onion, green pepper, tomato, mushrooms, etc. 

28 g / 1 oz. low-fat cheese, shredded 

5 ml / 1 tsp. olive or canola oil 

60 ml / ¼ cup salsa 


preparation 

⦁ Beat eggs in small bowl. 

⦁ Sauté vegetables in oil in nonstick frypan. 

⦁ Add egg mixture, sprinkle with cheese. 

⦁ Cook over low-to-medium heat until set. 

⦁ Top with salsa. 

42 

EXCHANGES: 1 fat, 2 protein, 1 vegetable

veggie 

omelet 

SERVES: 1 

PREP: 10 MIN. 

ingredients 

5 ml / 1 tsp. olive oil 

250 ml / 1 cup chopped vegetables: onions, green pepper, mushrooms, 

tomato, etc. 

2 egg whites or 60 ml / ¼ cup egg substitute 

28 g / 1 oz. low-fat cheddar cheese, shredded 


preparation 

⦁ Drizzle olive oil into a nonstick frypan and sauté the vegetables over 

medium heat. 

⦁ While the vegetables are cooking, beat eggs in a small bowl. 

⦁ Pour beaten eggs over the vegetables and cook until set. 

⦁ Sprinkle cheese on top, season to taste, and serve. 

EXCHANGES: 1 fat, 2 protein, 1 vegetable 

43

apple & raisin 

SERVES: 1 

PREP: 10 MIN. 

ingredients 

1 apple, cored and thinly sliced 

10 ml / 2 tsp. lemon juice 

250 ml / 1 cup celery, diced 

30 ml / 2 T. raisins 

5 ml / 1 tsp. reduced-fat mayonnaise 

4–5 large lettuce leaves 

2 ml / ½ tsp. ground cinnamon, to taste 

salad 

preparation 

⦁ Place apple slices in a small bowl; toss with lemon juice. 

⦁ Add celery, raisins, cinnamon, and mayonnaise; toss to coat. 

⦁ Serve on lettuce leaves and season to taste. 

44 

EXCHANGES: 1 free, 2 fruit, 2 vegetable

phytonutrient 

SERVES: 1 

PREP: 10 MIN. 

salad 

ingredients 

750 ml / 3 cups chopped Mix ’n’ Match Salad greens (see p. 105) 

125 ml / ½ cup diced celery 

250 ml / 1 cup diced bell pepper (any color) 

125 ml / ½ cup diced tomato and radishes 

60 ml / ¼ cup shallot or red onion, minced (or to taste) 

Fresh ground pepper 

preparation 

⦁ Arrange chopped salad greens on a large plate. Top or toss with remaining ingredients. 

⦁ Grind pepper to taste and serve with allowed salad dressing or fresh-squeezed lemon 

or lime juice. 

EXCHANGES: 4–5 vegetable 

45

cobb 

salad 

SERVES: 1 

PREP: 15 MIN. 

ingredients 

56 g / 2 oz. cooked chicken breast, sliced, or 56 g / 2 oz. deli turkey breast, 

cut into strips 

250 ml / 1 cup mixed salad greens, chopped 

60 ml / ¼ cup diced celery 

60 ml / ¼ cup diced green, yellow, or red pepper 

60 ml / ¼ cup diced tomato 

1 hard-boiled egg white, diced 

28 g / 1 oz. shredded low-fat cheddar cheese 

Fresh ground pepper 

preparation 

⦁ Arrange the salad greens on a large plate, then top with the remaining 

ingredients, arranged in rows. 

⦁ Top with fresh ground pepper. 

⦁ Serve with olive oil and balsamic vinegar or reduced-fat salad dressing. 

46 


cottage cheese 

& tuna lunch 

SERVES: 1 

PREP: 10 MIN. 

ingredients 

500 ml / 2 cups chopped lettuce 

125 ml / ½ cup alfalfa sprouts 

60 ml / ¼ cup cottage cheese (2% or less) 

56 g / 2 oz. solid white or chunk light water-packed tuna, drained 

125 ml / ½ cup celery, diced 

125 ml / ½ cup brocco-slaw mix 

3–4 radishes, chopped (optional) 

15 ml / 1 T. reduced-fat mayonnaise 

5 ml / 1 tsp. Dijon mustard 

15 ml / 1 T. lemon juice 


preparation 

⦁ Place 500 ml / 2 cups chopped lettuce on a plate. 

⦁ Top with alfalfa sprouts. 

⦁ Combine all other ingredients except cottage cheese in a large bowl. 

⦁ Serve salad with cottage cheese on lettuce-lined plate. 


47

mix ’n’ match 

salad 

SERVES: 1 

PREP: 5 MIN. 

ingredients 

Choose any combination of greens and veggies from this list whenever a 

Mix ’n’ Match Salad appears on your daily meal plans. 

GREENS 

Arugula 

Boston bibb 

Butter lettuce 

Cabbage 

(green, red, or Napa) 

Kale 

Mustard 

Radicchio 

Romaine 

Spinach 

Spring mix 

Watercress 

VEGETABLES 

Asparagus 

Bell peppers (any variety) 

Broccoli 

Carrots 

Cauliflower 

Celery 

preparation 

⦁ Wash and cut up the greens and vegetables to your liking. 

⦁ Toss and serve with your favorite low-fat salad dressing. 

Cucumber 

Green beans 

Mushrooms (any variety) 

Pea pods 

Radishes 

Red onion 

Tomatoes (any variety) 

Yellow squash 

Zucchini 

48 

EXCHANGES: 1 vegetable = 250 ml / 1 cup

hummus 

veggie wrap 

SERVES: 1 

PREP: 10 MIN. 

ingredients 

Large leaves of Boston, romaine, or leaf lettuce 

1 medium tomato, thinly sliced 

Alfalfa (or any kind) sprouts, to taste 

125 ml / ½ cup shredded red cabbage 

125 ml / ½ cup diced cucumber 

60 ml / ¼ cup shredded carrots 

45 ml / 3 T. hummus 

1 multigrain tortilla 

preparation 

⦁ Place lettuce leaves on a plate and spread each leaf with a thin layer of hummus. 

⦁ Add veggies over hummus. 

⦁ Place in tortilla. 

EXCHANGES: 1 carb, 1 fat, 2 vegetable 

49

veggie 

fajitas 

SERVES: 4 

PREP: 25 MIN. 

ingredients 

500 ml / 2 cups diced zucchini 

500 ml / 2 cups red, green, and yellow peppers, cut in strips 

250 ml / 1 cup onion, sliced 

1–2 cloves garlic, minced 

15 ml / 1 T. chili powder (or to taste) 

125 ml / ½ cup fat-free refried beans, heated 

15 ml / 1 T. sliced jalapeño peppers (or to taste) 

250 ml / 1 cup salsa 

Shredded lettuce and chopped tomatoes 

Large lettuce leaves, such as romaine 

8 15-cm / 6-in. multigrain tortillas 

preparation 

⦁ Steam zucchini until cooked but not mushy. 

⦁ Add peppers, onion, garlic, and chili powder; cook until tender. 

⦁ Add water by tablespoonfuls if pot gets too dry. 

⦁ Place one large lettuce leaf on each warm tortilla. 

⦁ Top each lettuce leaf with warmed beans and vegetable mixture. 

⦁ Add salsa and jalapeño toppings to taste. 

⦁ Top with shredded lettuce and tomatoes. 

⦁ Wrap each tortilla burrito-style and enjoy. 

50 

EXCHANGES: 2 carb, 3 vegetable (per serving)

greek garden 

SERVES: 4 

PREP: 10 MIN. 

ingredients 

4 prepared vegetarian burgers 

2 whole grain pitas 

250 ml / 1 cup finely diced cucumber 

60 ml / 4 T. reduced-fat sour cream 

125 ml / ½ cup crumbled feta cheese (reduced fat)* 

15 ml / 1 T. chopped green onion 

5 ml / 1 tsp. dried oregano 

1 clove garlic, minced 

burger 

preparation 

⦁ Cook vegetarian burgers according to package directions. 

⦁ Feta Garlic Sauce: in small bowl, stir together sour cream, feta cheese, 

cucumber, onion, oregano, and garlic. 

⦁ Serve burgers in whole grain pitas with feta garlic sauce. 

*Helpful hint: There are very nice herbed feta cheeses you can buy. 

The key is choosing reduced-fat varieties of cheese with only 4 to 7 grams 

of fat per 28 grams / 1 ounce. 

EXCHANGES: 1 carb, 1 fat, 1 free, 2 protein, 2 vegetable (per serving) 

51

toasted 

tuna melt 

SERVES: 1 

PREP: 10 MIN. 

ingredients 

112 g / 4 oz. water-packed tuna, drained 

125 ml / ½ cup celery, diced 

¼ medium cucumber, peeled and diced 

5 ml / 1 tsp. reduced-fat mayonnaise 

5 ml / 1 tsp. Dijon mustard 

30 ml / 2 T. chopped parsley 

1 whole grain English muffin, toasted 

10 ml / 2 tsp. Parmesan cheese 

preparation 

⦁ Combine the tuna, celery, cucumber, mayonnaise, and mustard in a small 

bowl. Add chopped parsley. 

⦁ Place on toasted English muffin. 

⦁ Sprinkle with cheese. Broil 10 to 15 seconds until cheese melts. 

52 

EXCHANGES: 2 carb, 1 fat, 2 protein, 2 vegetable

sesame 

chicken salad 

SERVES: 1 

PREP: 10 MIN. 

ingredients 

28 g / 1 oz. cooked chicken breast, cut in cubes 

750 g / 3 cups Mix ’n’ Match Salad (see p. 105), torn in bite-size pieces 

1 medium tangerine or orange, cut into chunks 

125 ml / ½ cup sugar snap peas, cut in half 

1 stalk celery, sliced 

½ onion, diced 

6 almonds, slivered 

5 ml / 1 tsp. peanut oil 

45 ml / 3 T. rice wine vinegar 

5 ml / 1 tsp. sesame seeds 

preparation 

⦁ Combine all ingredients except oil, vinegar, and sesame seeds in a large salad bowl. 

⦁ Combine oil and vinegar in a small jar. 

⦁ Shake well and drizzle over the salad. 

⦁ Sprinkle sesame seeds over the salad and serve. 

EXCHANGES: 3 fat, 1 fruit, 1 protein, 3 vegetable 

53

atatouille 

SERVES: 6 

PREP: 10 MIN. 

ingredients 

30 ml / 2 T. olive oil 

1 medium eggplant, cubed 

1 green pepper, chopped 

2 zucchini, chopped 

1 large onion, chopped 

2 cloves garlic, chopped 

250 ml / 1 cup canned diced tomatoes 

5 ml / 1 tsp. dried thyme 

5 ml / 1 tsp. dried basil 

2 bay leaves 


preparation 

⦁ Add oil to a large nonstick skillet over medium-high heat. Add garlic and 

sauté 30 seconds. 

⦁ Add remaining ingredients and cook 10 to 15 minutes, stirring occasionally, 

until vegetables are tender. 

⦁ Remove bay leaves before serving. 

Helpful hint: Double your ratatouille batch and freeze in 250-ml / 

1-cup containers to use later. 

54 

EXCHANGES: 1 fat, 2 vegetable (per serving)

veggie 

beef stir-fry 

SERVES: 1 

PREP: 10 MIN. 

ingredients 

5 ml / 1 tsp. sesame oil 

56 g / 2 oz. lean beef 

125 ml / ½ cup each peppers (yellow and green), carrots, broccoli, celery, and onion* 

15 ml / 1 T. soy sauce, low-sodium 

preparation 

⦁ Heat oil and add beef strips. Cook to liking. 

⦁ Steam veggies, then add to beef. 

⦁ Season with soy sauce. 

*Helpful hint: You can substitute 750 ml / 3 cups of frozen stir-fry vegetable blend. 


55

eggplant 

parmesan 

SERVES: 1 

PREP: 20 MIN. 

ingredients 

5 ml / 1 tsp. peanut oil 

1 small eggplant 

125 ml / ½ cup zucchini, diced 

125 ml / ½ cup green pepper, diced 

250 ml / 1 cup onion, diced 

15 ml / 1 T. Italian seasoning 

Salt and pepper 

125 ml / ½ cup marinara sauce (no sugar added) 

preparation 

⦁ Drizzle peanut oil in pan. 

⦁ Cook vegetables until tender, crisp not mushy. 

⦁ Sprinkle with Italian seasoning. 

⦁ Add marinara sauce. 

⦁ Cook until sauce is hot. 

56 

EXCHANGES: 1 fat, 6 vegetable

veggie 

chili 

SERVES: 6 

PREP: 30 MIN. 

ingredients 


1 small onion, diced 

1 green pepper, diced 

15 ml / 1 T. chopped jalapeno peppers (or to taste) 

2 450-g / 16-oz. cans tomatoes, diced 

1 450-g / 16-oz. can kidney beans, drained and rinsed 

1 450-g / 16-oz. can black beans, drained and rinsed 

30 ml / 2 T. chili powder 

15 ml / 1 T. cumin 

Salt, pepper, and hot sauce, to taste 

preparation 

⦁ Dice onion and peppers. 

⦁ Heat oil in pan. 

⦁ Add the onion and peppers; cook until onion is translucent. 

⦁ Add remaining ingredients; cover and cook over low heat 15 to 20 minutes. 

⦁ Adjust seasonings to taste. 

⦁ Top with hot sauce, if desired. 

EXCHANGES: 1 carb, 2 protein, 3 vegetable (per serving) 

57

fish in foil 

SERVES: 1 

PREP: 15 MIN. 

ingredients 

56 g / 2 oz. white fish 


125 ml / ½ cup each: carrots, celery, onion, and red pepper, cut into strips 

Salt, pepper, and garlic powder 

Lemon wedges 

preparation 

⦁ Heat oven to 200° C / 400° F. 

⦁ Place fish on foil, and drizzle with olive oil. 

⦁ Sprinkle with seasonings and place vegetables on top. 

⦁ Close foil and place on cookie sheet and bake eight to 10 minutes. 

⦁ Remove from oven and unwrap. 

⦁ Sprinkle lemon on top. 

58 


lime ’n’ 

mustard salmon 

SERVES: 1 

PREP: 10 MIN. 

ingredients 

1 56-g / 2-oz. salmon fillet 

15 ml / 1 T. lime zest 

10 ml / 2 tsp. olive or canola oil 

30 ml / 2 T. dry whole wheat bread crumbs 

15 ml / 1 T. finely chopped parsley 

Juice of one large lime 

15 ml / 1 T. Dijon mustard 


Pepper, to taste 

preparation 

⦁ Heat oven to 175° C / 350° F. 

⦁ Spray a 22 x 28 cm / 9-in. by 11-in. baking dish with cooking spray. 

⦁ In a bowl, combine the lime zest, oil, bread crumbs, parsley, lime juice, and mustard. 

⦁ Place the fish in the baking dish, skin side down, and sprinkle with pepper. 

⦁ Spread lime coating on each fillet. 

⦁ Bake salmon for 12 to 14 minutes or until fish flakes easily with fork. 

EXCHANGES: 2 fat, 2 protein 

59

scallop 

stir-fry 

SERVES: 2 

PREP: 10 MIN. 

ingredients 

10 ml / 2 tsp. canola oil 

225 g / ½ lb. sugar snap peas 

125 ml / ½ cup carrots, thinly sliced 

125 ml / ½ cup green pepper, sliced 

1 onion, peeled and quartered 

1–2 cloves garlic, minced 

170 g / 6 oz. scallops, cut in half 

15 ml / 1 T. fresh lemon juice 

10 ml / 2 tsp. dried dill 


preparation 

⦁ In a large skillet, heat oil. 

⦁ Add sugar snap peas, carrots, green pepper, onion, and garlic. 

⦁ Stir-fry until tender-crisp. 

⦁ Add the scallops; stir-fry two to three minutes. 

⦁ Just before serving, sprinkle with lemon juice and dill. 

⦁ Season as desired. 

60 

EXCHANGES: 1 fat, 2 protein, 4 vegetable (per serving)

chicken ’n’ 

veggie skewers 

SERVES: 4 

PREP: 10 MIN. 

ingredients 

112 g / 4 oz. chicken breast cut into cubes 

½ large red onion, cut lengthwise into quarters 

1 each green and red pepper, cored and seeded, cut into wedges 

16 cherry tomatoes 

250 ml / 1 cup mushrooms (halved) 

500 ml / 2 cups pineapple, cut in cubes (reserve 60 ml / ¼ cup pineapple juice)* 




8 bamboo or metal skewers 

preparation 

⦁ Prepare an indoor or outdoor grill. 

⦁ Assemble skewers by alternating chicken breast, pineapple, mushrooms, tomatoes, 

peppers, and onions on each skewer. 

⦁ In a small bowl, whisk together reserved 60 ml / ¼ cup pineapple juice, olive oil, 

and Italian seasoning. 

⦁ Brush all sides of chicken skewers with pineapple juice mixture. 

⦁ Sprinkle with salt and pepper. 

⦁ Grill for about five minutes, turning occasionally. 

*Helpful hint: You may use canned pineapple. Use the unsweetened or 

packed-in-juice varieties. 

EXCHANGES: 1 fat, 1 fruit, 1 protein, 2 vegetable (per serving) 

61

spicy 

pork & veggies 

SERVES: 4 

PREP: 40 MIN. 

ingredients 


112 g / ¼ lb. pork tenderloin, boneless, cut into 1-in. pieces 

1 medium onion, chopped 

2 cloves garlic, minced 

2 each red and yellow peppers, seeded, cut into strips 

500 ml / 2 cups carrots and celery, sliced at an angle 

Juice of 2 medium oranges (125 ml / ½ cup juice) 

60 ml / ¼ cup lime juice 

5 ml / 1 tsp. chili sauce 

5 ml / 1 tsp. curry powder 

1 ml / ¼ tsp. salt 

preparation 

⦁ Brown pork cubes in olive oil, around five minutes. 

⦁ Add onion and garlic, lower the heat, and cook until the garlic is 

fragrant, about two minutes. 

⦁ Add the remaining ingredients, cover, and bring the mixture to a simmer. 

⦁ Cook over low heat for 15 to 20 minutes. 

⦁ Uncover the pan and turn the heat up for about five minutes, until the juices 

have reduced to a thick glaze. 

62 

EXCHANGES: 1 fat, 1 protein, 4 vegetable (per serving)

veggie & rice 

peppers 

SERVES: 4 

PREP: 15 MIN. 

ingredients 

4 medium green or red peppers with tops, ribs, and seeds removed 

500 ml / 2 cups cooked brown rice 

1 small onion, finely chopped 

1 peeled garlic clove, minced 

1 450 g / 16-oz. can diced tomatoes, rinsed and drained 

250 ml / 1 cup canned black beans, rinsed and drained 

125 ml / ½ cup frozen corn 

60 ml / ¼ cup finely minced flat-leaf parsley 

5 ml / 1 tsp. dried oregano 


38 g / 2½ T. Parmesan cheese (grated) 

preparation 

⦁ Heat oven to 200° C / 400° F. 

⦁ Cut a thin slice off bottom of peppers so they stand upright. 

⦁ Combine everything except cheese and peppers in a large bowl. 

⦁ Divide the filling into each pepper. 

⦁ Place peppers upright in a 22-cm / 9-in. baking dish. Pour 250 ml / 

1 cup of water into dish. 

⦁ Cover with foil and bake for 20 to 25 minutes. 

⦁ After 15 to 20 minutes, remove foil and sprinkle cheese on top of each pepper. 

EXCHANGES: 2 carbs, 1 free, 2 protein, 2 vegetable (per serving) 

63

fat trimmer 

veggie soup 

SERVES: 2 

PREP: 35 MIN. 

ingredients 

750 ml / 3 cups chicken broth, vegetable broth, or bouillon 

1 medium onion, chopped 

2 stalks celery, sliced 

2 carrots, thinly sliced 

500 ml / 2 cups green beans, frozen 

1 small zucchini, diced 

1 450 g / 16-oz. can diced tomatoes 



20 ml / 4 tsp. Parmesan cheese (grated) 

preparation 

⦁ In a large pot or Dutch oven, cook the onion, celery, and carrots in the 

chicken broth. 

⦁ Add green beans and zucchini; cook, covered, for 10 to 15 minutes. 

⦁ Add tomatoes and seasonings; cook an additional 10 minutes. 

⦁ Sprinkle each serving with 10 ml / 2 tsp. grated Parmesan cheese, and 

season to taste. 

Helpful hint: You can double or triple the batch and freeze in 750-ml / 

3-cup quantities (1 serving = 750 ml / 3 cups). 

64 

EXCHANGES: 1 free, 3 vegetable (per serving)

deluxe 

baked pear 

SERVES: 2 

PREP: 10 MIN. 

ingredients 

1 large pear, cored, peeled, and thinly sliced 

15 ml / 1 T. margarine, divided 

5 ml / 1 tsp. cinnamon 

500 ml / 2 cups plain, nonfat yogurt 

1 ml / ¼ tsp. almond extract 

6 almonds, slivered 

Zero-calorie sweetener, to taste 


preparation 

⦁ Heat oven to 175° C / 350° F. Spray a small baking dish with nonstick 

cooking spray. 

⦁ Place a layer of pear slices in dish and cover with a thin layer (8 ml / ½ T.) 

of margarine. 

⦁ Repeat with another layer of pears and margarine. 

⦁ Sprinkle with cinnamon. Cover and bake 15 to 20 minutes. 

⦁ Meanwhile, mix yogurt, almond extract, and sweetener in a small bowl. 

⦁ Serve warmed pears topped with yogurt mixture and slivered almonds. 

EXCHANGES: 2 dairy, 1 fat, 1 fruit 

65

p.b. banana 

dream 

SERVES: 1 

PREP: 2 MIN. 

ingredients 

1 small banana 

10 ml / 2 tsp. peanut butter 

2 ml / ½ tsp. cinnamon 

250 ml / 1 cup plain, nonfat yogurt (zero-calorie sweetener, to taste) 

preparation 

⦁ Slice banana in half lengthwise. On microwave-safe plate, spread banana 

slices with peanut butter and sprinkle with cinnamon. 

⦁ Cover with paper towel and microwave for 15 to 45 seconds. 

⦁ Top with yogurt and serve immediately. 

66 

EXCHANGES: 1 dairy, 1 fat, 1 fruit

erry lemon 

freeze 

SERVES: 2 

PREP: 5 MIN. 

ingredients 

500 ml / 2 cups fresh or frozen blueberries 

10 ml / 2 tsp. lemon juice 

60 ml / ¼ cup water 

Zero-calorie sweetener, to taste 

preparation 

⦁ Purée all ingredients in a blender or food processor. 

⦁ Transfer to two small glass serving dishes. 

⦁ Cover and freeze three to four hours before serving. 

EXCHANGES: 1 free, 2 fruit (per serving) 

67

fat fat trimmer 

shake 

SERVES: 1 

PREP: 5 MIN. 

ingredients 

2 ml / ½ tsp. vanilla extract 

250 ml / 1 cup skim milk or 250 ml / 1 cup soy milk 

375 ml / 1½ cups frozen berries 

preparation 

⦁ Combine all ingredients in a blender and blend until smooth. 

68 

EXCHANGES: 1 dairy, 1 free, 1 fruit

To order, contact your Amway Independent Business Owner, 

visit Amway.ca, or call 800-265-5470. 

©2013 All rights reserved. Printed in the USA. L4363CEC

NUTRILITEÂ® Weight Management Fat Trimmer Meal Plan - Amway

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