INSTRUCTIONS: FOLLOW THE STEPS BELOW. PICK AS MANY INGREDIENTS AS YOU WANT! And don’t forget to use the tally sheets to keep track of your portions for the day.

MAKE YOUR OMELET!

We know eating healthy every day isn’t easy. But this section gives you back control. Now you can have it your way!

STEP 2

= 1 PROTEIN

INSTRUCTIONS: FOLLOW THE STEPS BELOW. PICK AS MANY INGREDIENTS AS YOU WANT! And don’t forget to use the tally sheets to keep track of your portions for the day.

Kale                                            1 cup raw
Spinach                                     1 cup raw
Cabbage                           1 cup chopped
Lettuce (not iceberg)       1 cup chopped

STEP 4

TOSS WITH DRESSING

STEP 1

STEP 5

= 1 PROTEIN

= 1 HEALTHY FATS

Wake up to a hearty egg breakfast every day with
a customized omelet exactly how you like it!

Sweet potato                        ½ cup diced
Yams                                     ½ cup diced
Quinoa                               ½ cup cooked
Beans(kidney, black,       ½ cup cooked,

garbanzo,white,lima,etc.)            drained
Lentils                 ½ cup cooked, drained
Edamame                           ½ cup shelled
Peas                                                 ½ cup
Brown rice                         ½ cup cooked
Wild rice                             ½ cup cooked
Potato        ½ cup mashed or ½ medium
Corn on the cob                                1 ear
Couscous,whole wheat    ½ cup cooked

STEP 3

Broccoli                           ¼ cup chopped
Asparagus                                       ¼ cup
Beets                                        ½ medium
Tomatoes                                         ¼ cup
String beans                                   ¼ cup
Peppers, diced                                ¼ cup
Carrots                                 ¼ cup sliced
Cauliflower                      ¼ cup chopped
Snow peas                                       ¼ cup
Cucumbers                          ¼ cup sliced
Celery                                   ¼ cup sliced
Mushrooms                          ¼ cup slice
d

Radishes                              ¼ cup sliced
Onions                             ¼ cup chopped
Sprouts                            ¼ cup chopped

Bread, whole-grain                        1 slice
Pita bread,whole wheat  1small (4-inch)
English muffin, whole-grain     ½ muffin
Bagel, whole-grain        ½ small (3-inch)
Tortilla, whole wheat       1small (6-inch)
Tortilla, corn                     2small (6-inch)

Herbs
(fresh and dry)
Garlic
Hot sauce
Lemon and lime juice
All-Purpose Spice Mix
Southwestern Spice Mix
Mediterranean Spice Mix
Cajun Spice Mix
Italian Spice Mix

= 1 CARBS

= 1 SEEDS & DRESSINGS

ADD MORE PROTEIN

KICK IT UP!

= 1 HEALTHY FATS

ADD VEGGIES

STEP 5

STEP 3

STEP 4

= 1 VEGGIES

Quinoa                               ½ cup cooked
Beans                                 ½ cup cooked
Lentils                 ½ cup cooked, drained
Edamame                           ½ cup shelled
Peas                                                 ½ cup
Corn                                                   1 ear
Barley                                ½ cup cooked
Couscous,
whole wheat     ½ cup cooked

Kale                         1 cup cooked or raw
Collard greens       1 cup cooked or raw
Spinach                   1 cup cooked or raw
Brussels sprouts     1 cup chopped                                               or 5 medium
Broccoli                            1 cup chopped
Asparagus                       10 large spears
Squash(summer)                 1 cup sliced
Squash (winter)                   1 cup cubed
String beans                                    1 cup
Peppers, sweet                     1 cup sliced
Carrots                                  1 cup sliced                                    or 10 medium baby
Cauliflower                       1 cup chopped
Eggplant                                  ½ medium
Snow peas                                       1 cup
Mushrooms                          1 cup sliced

STEP 3

Balsamic Vinaigrette                  2 Tbsp.
Asian Citrus Vinaigrette             2 Tbsp.
Lemon Tarragon Vinaigrette      2 Tbsp.
Creamy Cilantro Dressing          2 Tbsp.
Dijon Vinaigrette                          2 Tbsp.

Chicken or turkey breast    ½ cup diced,
(boneless, skinless)                     cooked
Turkey slices, low-sodium,         3 slices
fat-free
Ham slices, low-sodium,             3 slices
fat-free
Turkey bacon(reduced fat)          2 slices

STEP 1

PICK YOUR PROTEIN

STEP 6

Chicken                                ¾ cup diced, (boneless, skinless)                       cooked
Turkey breast                       ¾ cup diced,
(boneless, skinless)                       cooked
Lean ground chicken          ¾ cup diced,
or turkey                                        cooked
Fish, fresh water                ¾ cup flaked
(catfish, tilapia, trout)                      cooked
Fish, cold water, wild caught        ¾ cup
(cod,salmon,halibut,tuna)  flaked, cooked
Game: buffalo                      ¾ cup diced,
(bison, ostrich, venison)                 cooked
Game: lean ground             ¾ cup diced,
                                                       cooked
Shellfish                                          ¾ cup
(shrimp, crab, lobster)                    cooked
Lean ground red meat      ¾ cup cooked
Red meat, extra-lean           ¾ cup diced,
                                                       cooked
Tempeh                                 ¾ cup diced
Tofu, firm                               ¾ cup diced
Pork tenderloin      ¾ cup diced, cooked
Tuna,                                                ¾ cup

canned light in water                   drained
Veggie burger                 1 medium patty

Do It Yourself ('D.I.Y')

D.I.Y. Omelet Station

STEP 2

PICK YOUR VEGGIES

Have your salad your way, at home, at a restaurant,
or at a salad bar!

STEP 3

Avocado                                   ¼ medium
Feta cheese                   ¼ cup crumbled
Goat cheese                  ¼ cup crumbled
Mozzarella
(low-moisture)               ¼ cup                                                     shredded
Cheddar, provolone, jack              ¼ cup                                                    shredded
Parmesan                       ¼ cup shredded

= 1 PROTEIN

2 large eggs
8 egg whites
1 large egg + 4 egg whites

Chicken                                ¾ cup diced,

(boneless, skinless)                       cooked
Turkey breast                       ¾ cup diced,
(boneless, skinless)                       cooked
Lean ground chicken or
turkey
(≥93% lean)
Fish, fresh water                ¾ cup flaked,
(catfish, tilapia, trout)                      cooked
Fish, cold water, wild caught        ¾ cup
(cod,salmon,halibut,tuna)  flaked, cooked
Hard-boiled eggs                           2 large
Hard-boiled egg whites                8 large
Shellfish
(shrimp, crab, lobster)      ¾ cup
Lean ground red meat                 cooked
(≥95% lean)
Tofu, firm                               ¾ cup diced
Tuna, canned light in water           ¾ cup
                                                       drained
Ham, low-sodium,               ¾ cup diced,

fat-free                                           cooked

ADD YOUR VEGGIES

= 1 CARBS

Raw nuts                       2 Tbsp. chopped
Raw seeds                                    2 Tbsp.
Flaxseed                          2 Tbsp. ground
Olives                           10 medium olives

ADD PROTEIN

= 1 VEGGIES

= 1 VEGGIES

PICK YOUR LETTUCE

= FREE ADD-ONS

PICK YOUR PROTEIN

= 1 HEALTHY FATS

Just toast your bread, pile your eggs on top, and enjoy!

D.I.Y. Salad Bar

ADD A TOPPING

1. Heat 1 tsp. oil in medium nonstick skillet over medium-low heat. [oil = 1 oils & nut butters]
2. Add vegetables and meat; cook, stirring frequently, for 2 to 4 minutes.
3. Add eggs. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath; cook for 3 to 4 minutes, or until heated through.
4. Gently fold in half

STEP 1

Nutrition

(Tip: Save the OIL/NUT and use cooking spray instead of oil!)

Customize your dinner any day of the week!

BEAT THE EGGS

Spinach                                          ¼ cup
Broccoli                         ¼ cup chopped
Asparagus                                     ¼ cup
Tomatoes                                       ¼ cup
Peppers                               ¼ cup diced
Mushrooms                        ¼ cup sliced
Onions                                 ¼ cup diced

D.I.Y. Dinner Plate

MAKE IT FILLING

BREAKFAST SANDWICH?

= 1 CARBS

Avocado                                   ¼ medium
Feta cheese                   ¼ cup crumbled
Goat cheese                  ¼ cup crumbled
Mozzarella                      ¼ cup shredded

(low-moisture)
Cheddar, provolone      ¼ cup shredded

Jack, Parmesan             ¼ cup shredded

INSTRUCTIONS: FOLLOW THE STEPS BELOW. PICK AS MANY INGREDIENTS AS YOU WANT! And don’t forget to use the tally sheets to keep track of your portions for the day.

= 1 PROTEIN

= 1 VEGGIES

STEP 2