Shape & Lean Meal Plan

Basic Guide Meal Plan

DAILY SERVING’S INTAKE CHART

Here you will find a DAILY SERVING’S INTAKE CHART to identify your daily needs of nutrients and foods taking in account your calorie requirements. We also provide a list of all natural SUPPLEMENTS that taken with a proper meal plan and guidelines, will help you achieve your goals fast while feeling satisfied, with energy and with a strong immune system to avoid illness or fatigue.

FOOD CATEGORY CHART

Another important and useful tool we provide is the FOOD CATEGORY CHART that helps you identify the proper foods, types and average servings which combined with the DAILY FOOD CHAIN CHART that specifies food quantities per type allowed daily. Wherever you just look into your tools and calculate what you are eating and at what time of the day you are taking them.

BASIC GUIDELINES

The last –but not the least- tool we provide is a list of BASIC GUIDELINES of to do’s and not do’s where we compiled tips and instructions from well-known doctors and nutritionists that you might want to have handy anytime.

Nutrition system based on Functional Body Composition

This system is not a diet, is a way to become healthier and lean, while having the proper intake of nutrients, avoiding waste food or food that can increase blood sugar levels or lead to metabolic syndrome associated diseases. This system applied together with our powder formula supplements can help lower cholesterol levels and maintain a healthy weight and create lean muscle if accompanied by exercising.

While not proposing specific recipes or meal plans or worse strict diets but leading to an understanding of food chemistry and inherence in our body, giving this basic guidelines and presenting food categories and the proper amounts to be had per day, taking in account food’s glycemic index, protein and carbs as well as fats, according to your daily needs based on your lifestyle (working, exercising, weight, health conditions) will give you the control of your meals and at the end your new lifestyle, a healthy lifestyle.

Plan and balance your meals not following specific recipes, but using what you have on hand. When you do not plan your diet on a shopping list, being unable to make it to the supermarket won’t take you from eating healthy; just look in our chart and look into your fridge. There is always something easy to have on hand. Use what you have until you can shop for more groceries. In this way you can always keep eating healthy no matter where you are, whether if you are going to a restaurant, party, trip or your own house.

Keep your daily servings/calories intake and the food categories charts on hand and always check the allowed portions/servings per day per category based on your maximum calorie intake allowed and also be sure of consuming all the suggested portions of your nutrition chain at the right time of the day.

Your goal is to have all respective categories and proper servings of vegetables, carbs and protein for breakfast; then the proper servings of vegetables, carbs, fats for lunch and again for dinner. Never skip a mid-morning or mid afternoon snack. Remember the most important rule, have small portions every 3 hours instead of 3 big meals. In that way, you will control blood sugar level which also rules hunger. It is important feel satisfied and eat before getting hungry.

We will give you some tools that help to understand your body needs, what is good to be healthier, and what to eat and when to loose weight in a secure way, without depriving yourself or feel that is too hard to maintain a proper way of eating. At the end it will become your lifestyle and not a simple diet to follow for short periods.


DAILY SERVING”S INTAKE CHART

Based on Caloric requirements

Type of Food 1300 cal diet 1600 cal diet 1800 cal diet 2000 cal diet 2200 cal diet 2400 cal diet
Protein Shake 2 2 2 2 2 2-2
Vegetables 1 2 2 2 3 3
Vegetales Category 1 Unlimited Unlimited Unlimited Unlimited Unlimited Unlimited
Vegetales Category 2 1 1 1 2 2 2
Concentrated Protein 2 3 3 3 3 4
Oils & Fats 4 4 6 6 6 7
Nuts & Seeds 1 1 1 2 2 2
Fruits 2 2 3 3 3 3
Dairy 0 1 1 1 1 2
Whole Grains 1 1 1 1 2 2

SUGGESTED SUPPLEMENTS

  • Take 1 measure of SHAPE&LEAN® formula dissolved in 1/2 glass of water 30 before lunch and dinner. For faster and best results, take it before breakfast too. Up to 3 times a day.
  • Take 1 measure of CLEAN&HYDRATE® formula dissolved in 1 glass of water first thing in the morning or added to a morning green smoothie (cucumber, celery, lemon, lime, strawberry allowed) or a glass of cold green tea. (On empty stomach) see also our Detox Clean & Hydrate 3 day plan for detox juices or smoothies recipes.
  • If you train or workout more than an hour a day, or have heavy training, take 1 measure of NATURAL ENERGY® formula dissolved in 1 glass of water or added to any smoothie or protein shake. Can be mixed with any of the other formulas, and taken any time of the day but not after 4 pm.
  • Optional: add 1 measure of RESTORE&RENEW® or SUPERGREENS® formulas to any meal, soup, cereal, yogurt, juices, smoothie, protein shake to increase vitamins, minerals, omega 3, omega 6, antioxidants, antiaging and immune system protection supplement intake.

FOOD CATEGORY CHART

LEGUMES

Average serving = 1 cup or as indicated. (1 serving = about 110 calories)

• green Split peas lentils, black/red/White/pinto beans ½ cup
• edamame, 1/3 cup
• green peas ¾ cup
• Hummus (1/4 cup)
• grain soup ¾ cup

SOURCES OF CONCENTRATED PROTEIN

Includes 1 serving of fish as minimum (3 oz = 1 serving = 140-165 calories)

Meat, Poultry and Fish must be baked, grilled, pan seared or steamed. Never fried.

  • Eggs, 3 whites + 1 yolk or 2 whole eggs
  • Egg replacer ¾ cup
  • Fish including shells 3 oz fresh ¾ cup canned
  • Poultry: chicken, turkey, 3 Oz
  • Lamb leg, lean cut, 3 oz
  • Fat free cottage cheese, 2/3 cup
  • Almond ricotta 1/2 cup
  • Mozzarella cheese fat free 2 oz. 1/2 cup shredded
  • Tofu fresh, 8 oz or I cup
  • Tofu baked 3.5 oz
  • Parmesan Cheese, 2 tbsp shredded = 1/3 serving
  • TVP (soy protein concentrate), hemp protein 1/3 cup powder.
    • Whey protein isolate or concentrate 1 scoop. (15-25 grm protein, 2-5 grm carbs)

FATS / OIL

Average serving= 1 tbsp. (1 serving =40 calories)

  • Flax seed oil (keep refrigerated ), tahini
  • Extra virgin olive oil, canola, hemp, coconut, sunflower oil.
  • Mayonnaise made with canola oil, olive oil and almond based
  • Black or Green olives 8—10 medium.
  • 1/8 Avocado

NUTS & SEEDS

Average serving = 1 cup or as indicated. (1 serving = about 100 calories)

  • Almonds, hazelnuts 10-12 whole
  • Walnuts, pecans, 7-8
  • Cashew, 7-8
  • Peanuts, 18 o ¼ cup dry roasted
  • Pistachios, sesame, sunflower or pumpkin seeds, 2 tablespoon
  • Natural Butters made from any of the above and with no oil or preservatives added.
  • 1 whole tablespoon

WHOLE GRAINS

Servings /day (1 serving =75-100 calories) (grain servings must be measured after cooked)

  • Basmati and Brown Rice ½ cup (no white rice)
  • Wild rice ½ cup
  • Bulgur (couscous), 2/3 cup
  • Pearled Barley 2/3 cup
  • Muesli natural unsweetened 1/3 cup
  • Rolled old fashioned whole oat, 1/3 cup; cooked ¾ cup
  • Whole wheat, ½ cup
  • 100% whole grain, spelt, quinoa, rice or kamut pasta, ½ cup
  • whole rye cookies, 3 (e.g. Ryvita, Sesame Rye,

WASA, Lite Rye or Fiber Wheat)

  • Bread: multigrain, oat 100% whole wheat 1 slice
  • Whole wheat or Oat or multigrain Pita bread ½ round or 1 small pita bread

BEVERAGES

servings /day = UNLIMITED (1 serving =0 calories)

  • Herbal or decaffeinated tea, hibiscus tea or water, Green tea with ginger. Decaffeinated coffee, water, SKINNY TEA®, JASMINE GREEN CHAI TEA®
  • Regular tea or coffee small quantities a day (1-2 cup/day)
  • Beer or wine (1/day). In case of having beer or wine extra calories must be accounted as a meal

VEGETABLES CATEGORY 1

Average serving = UNLIMITED (1 serving =10 calories)

  • Asparagus
  • Artichokes
  • Palmetto
  • Lentil sprouts
  • Peppers
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green beans
  • Mushrooms
  • Horseradish
  • Alfalfa
  • Tomato
  • Zucchini, Yams
    • Red, White or Chinese cabbage
    • Scallions onion, garlic, leeks
    • Leafy Greens: spinach, bok choy, all lettuces, radicchio, endive, arugula, chicorie.

VEGETABLES CATEGORY 2

(1 serving =45 calories)
Do not mix in the same meal with legumes

  • Carrot raw: 2 medium, 12 baby carrots, cooked 2/3 cup
  • Beet, 2/3 cup cooked
  • Sweet potato or yam ½ small, baked, grilled or boiled.
  • Pumpkin 1/3 cup cooked

CONDIMENTS

Servings /day = UNLIMITED (1 serving= 10 calories)

Cinnamon, mustard, low sodium soy sauce, vinegar, lime, lemon, horseradish (i.e., vanilla, almond), stevia, herbs and spices (i.e. bay leaves, cumin, coriander, parsley, pepper, rosemary, etc.), poppy, chia, flax seed.
Syrup sugar free, cocoa raw, carob powder.

FRUITS

(1 serving =80 calories)

  • Apple 1 medium; Pear 1 medium
  • Apricots 3 medium, Nectarine 2 small, peach 2 small
  • Strawberry 1 ½ cups; blueberry, cranberry other berries 1 cup
  • Cherries, 15
  • Fresh or dried unsweetened Figs 2
  • Grapes 15
  • Grapefruit 1 whole; Orange 1 big
    • Kiwi, 2 whole
    • Mango 1/2 cup
    • Cantaloupe 1/4 cup melon 1/2 cup, watermelon 1
  • Plums 3 small, Tangerine 2 small

DAIRY

Average serving= 6 OZ. (1 serving =80 calories)

  • Skimmed, fat free or Greek Plain Yogurt, 4 oz (if accompanied with fruit then count a fruit serving)
  • Soy milk, skimmed milk
  • Almond or hazelnut unsweetened milk (up to 2 servings per day)

BASIC GUIDELINES TO KEEP IN MIND

  • Eat FISH (3oz) 2-3 times a week. If you are not able to eat fish, take 1 tablespoon of Chia Seed as an Omega 3 source to help your body restore the production of insulin.
  • Red meat, pork and veal are allowed occasionally in small quantities as they are high in saturated fats. Other sources of protein low in saturated fats that can be consumed daily are legumes as black, red beans, Green peas and lentils; eggs, turkey, chicken, nuts such as peanuts, almond, cashew roasted with no oil or preservatives added Nuts-Nuts style; fat free dairy or almond, hazelnut, hemp, coconut, flax seed or soy milk. Try to include in your diet 1 vegetarian meal, made of legumes, eggs and fat free yogurt or almond ricotta. Legumes contain lots of fiber that help to lower glucose levels and the need of insulin to digest.
  • Do not eat starchy vegetables such as Potato and Corn as they cause a rapid increase in blood sugar levels (yams and sweet potato are OK). Make sure you include several servings of yellow and green vegetables. Most of vegetables has no glycemic index so they are safe. If you don’t have insulin or high blood sugar level problems allow yourself to have popcorns at the movies or baked potato for lunch but just if you are on proper weight.
  • Do not eat saturated fats or food that states in its label “hydrogenated or partially hydrogenated vegetable oils”. This type of fat has a negative effect on blood glucose. However some fats such as non-saturated help lower the increases on blood sugar level caused by carbohydrates and help lower bad cholesterol. Each meal must contain 1 source of good fat or healthy fat like nuts, almonds, or seed from the food category chart. Use them to season salads, vegetables or legumes. Avocado and olives are excellent source of good fat.
  • Use olive, sunflower or canola oil to dress your salads. Cook with canola or coconut oil. This facts have a favorable impact on your cells ability to use insulin.
  • Have balanced and well combined meals and snacks. Include protein, carbohydrate and fats. While carbs ingested alone generally generate an increase in insulin levels, when carbs are ingested combined with proteins and fats body insulin response is usually lower. The only carb that can be ingested alone is a whole fruit serving (not juice) from the list provided. During the first week of this program, you might experience an increase in sugar needs, since your body will be looking for the sugar quantities that use to receive. To help your body through the transition just eat a small portion of fruit (pick one allowed in the Food Category Chart) to overcome that craving. Once the sensation of sugar need is overcome, it is convenient to limit fruit portions to 2 up to 3 depending on the Caloric intake requirement chosen.
  • Do NOT eat refined carbohydrates or simple sugars as they produce a fast blood sugar level and insulin increase.
  • Drink adequate quantities of liquid including water, mineral water, decaffeinated black tea or coffee, herbal or Green tea, or our all natural preservative, colorants and sugar free teas (SKINNY TEA®, JASMINE CHAI GREEN® tea, GUNPOWER GREEN WITH ROSE® tea or regular coffee ( a modest quantity such as 1 or 2 cups) will not affect your program. STAY AWAY from soft sugary beverages and sodas and limit considerably diet sodas as they are sugar free but loaded in artificial stuff that cause bloating and sugar cravings.
  • You can include Powder Protein supplements, protein bars or protein shakes in your program as long as they are low in sugar. Take it as meal replacement or snack before or after training (depending on your training goals) but never as a side or meal beverage. Just make sure that the serving size does not contain more than 5 grms of sugar and 5 grms of carbohydrate per portion as well as a minimum of 17 to 26 grms of protein.
  • Prepare Hibiscus, green tea or Skinny Tea® (3 bags per day on 1,5 lt of water) and drink cold during all day. Stevia to sweeten is allowed.
  • Snack on dry roasted unsalted -natural not from cans- nuts or seeds, and if you must skip a meal do not eat junk food or chips, do not skip it at all, just have nuts, seeds and a protein shake or green smoothie.
*Always consult a doctor when starting a meal plan or taking supplements. If you have any health condition and you are under a physician supervising ask your doctor before making any changes in your daily food intake.

BREAKFAST & SNACK SUGGESTIONS

BREAKFAST
(275-325 calories)

  • Vegetable omelet – 3 whites and 1 yolk with spinach, diced tomatoe, chopped onion and celery- use only a tsp of olive oil.
  • Whole multigrain bread 1 slice toasted

Counts for: 1 protein, 1 grain, 1 fat

  • ½ cup of Almond Ricotta or fat free Cotage Cheese
  • ½ cup pear raw or canned with no sugar
  • 8 walnut, cinnamon

Counts for: 1 protein, 1 fruit, 1 nuts

  • 4 oz. Fat free yogurt -sugar free plain-
  • 1 ½ cup strawberries or blackberries
  • 2 tsp sliced almonds

Counts for: 1 protein, 1 fruit,  1 nuts

  • ½ sandwich with 1 slice of multigrain bread
  • 2 oven roasted turkey 2 slices
  • 1 slice of mozzarella cheese

Counts for: 1 protein, 1 grain, 1 dairy

  • ½ whole wheat or multigrain pita
  • ¼ cup almond ricota or fat free ricota cheese
  • 1.5 oz smoked salmon
  • onion rings

Counts for: 1 protein, 1 grain, 1 dairy

  • 1 boiled egg
  • 1 Whole multigrain bread 1 slice toasted
  • ½ grapefruit

Counts for: 1 protein, 1 grain, 1 fruit

  • 3 GF protein oat pancakes Nuts-Nuts pancake mix work
  • 1 tbsp almond or cashew butter

Counts for: 1 protein, 1 fiber, 1 nut

SNACKS AM & PM
(150-175 calories)

  • 1 boiled egg
  • 1 small apple

Counts for: 1 protein, 1 fruit

  • 1 medium pear
  • 12 whole almonds raw or roasted no salt or oil added

Counts for: 1 fruit, 1 nut

  • Whole multigrain bread 1 slice toasted
  • 1 tbsp almond or peanut butter, natural homemade style no sugar no additives.

Counts for : 1 grain, 1 nuts

  • 1 medium carrot
  • Unlimited celery stalks and cucumber stripes
  • ¼ cup of hummus

Counts for : 1 category 2 vegetable, 1 legume, veg cat 1

  • 2 slices of turkey bacon low sodium
  • 1 boiled egg

Counts for: 1 protein, 1 fat

  • 1 apricot or nectarine sliced
  • ½ cup blackberries
  • 4 oz fat free yogurt plain sugar free

Counts for: 1 fruit, 1 dairy

  • 1 small green apple sliced
  • 1 tbsp almond butter to spread

Counts for: 1 fruit, 1 nut

DAILY FOOD CHAIN

This chart is presented as and aid to keep track of foods during your day, each circle represents a serving of that food group, before printing it erase the unneeded circles based on the caloric intake chosen or taking in account your weight, age and gender or meal program.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Vegetales Category 1
Unlimited; consume minimum 3 servings daily
000 000 000 000 000 000 000
Vegetables 000 000 000 000 000 000 000
Vegetales Category 2 00 00 00 00 00 00 00
Sources of Protein Concentrate, include FISH 000 000 000 000 000 000 000
Oils 000000 000000 000000 000000 000000 000000 000000
Nuts & Seeds 0 0 0 0 0 0 0
Fruits 000 000 000 000 000 000 000
Dairy 0 0 0 0 0 0 0
Whole Grains 0 0 0 0 0 0 0

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