WELCOME TO THE TRACY ANDERSON METHOD DYNAMIC EATING PLAN!
WELCOME TO THE TRACY ANDERSON METHOD DYNAMIC EATING PLAN! Being on a “diet” can have so many negative connotations. stress or fill an emotional need. You’re going to learn to eat to Instead, consider this eating plan part of your self-renewal. power your body. Ultimately, I want you to rediscover your relationship with food so that you can sit at the table and enjoy a meal without Your commitment to this food plan is just as important to your worrying about how it will impact your weight. But for the first transformation as your commitment to the workouts. If you only 90 days*, you are going to need to follow these menus faithfully follow the food plan partially, or not at all, I cannot promise if you want to see real results. great results. If you stick with my plan, you will experience phenomenal results. And as you see the changes in your body, The plan is designed to help you shed pounds, detoxify your see the pounds melt away and a new, sexy shape emerge, your system and recalibrate how you think and feel about food. We’re commitment will only grow stronger. After completing this food creating a clean slate so that I can redesign your body, improve plan, you will have a much healthier relationship with food and your health, and give you the tools for long-term sustainability. will find yourself making smart choices about what you put in Unlike the here-today, gone-tomorrow effects of fad diets you your body. may have tried in the past, you will own your new body once you complete my program. So here’s to a beautiful new you and a lifetime of healthy, satisfying meals. Bon appétit! This plan may take a little getting used to (especially if your current diet consists of a lot of processed and fast food) but Love, you’ll soon appreciate eating fresh, nutrient dense, real foods. Tracy You’ll stop feeling stuffed and lethargic and start feeling satisfied and energized after meals. You won’t crave foods *Depending on how much weight you need to lose, you can follow the food plan high in sugar and fat. And you won’t eat to relieve boredom, for 30 or 60 days, instead of 90. By then you will have started to retrain your body and mind to crave healthier, more nutritious foods. I’ve spent years researching nutrition and its effects of the MY BEST TIPS AND STRATEGIES: body — both good and bad. I’ve developed an eating plan • Drink as much sparkling or still water as you want. But no club soda, please that’s healthful and delicious, promotes weight loss, satisfies cravings, gives you mental clarity, and offers a path to • Enjoy one glass of wine three nights a week during any of the weeks (optional) physical transformation. Working in two-week cycles, you’ll have one Nutrient Boost • Enjoy any kind of hot tea you want (no added sugar, honey, lemon, etc.) week, followed by one Body Reset week. • Plan ahead. Make a list and stock up on all the ingredients NUTRIENT BOOST WEEKS you’ll need for the week You’ll eat lots of smaller, nutrient-dense meals throughout the day. This is not like a liquid cleanse but will help rid your body • Prepare meals and snacks in advance of impurities while boosting your weight loss. You may not eat anything other than what I’ve prescribed. • No substitutions unless you’re allergic. If so, pick a food as close to the prescribed one as possible BODY RESET WEEKS • No oils, salt, sugar, spices, sauces, or additional seasonings may be added During these weeks, you’ll return to a three-meal-a-day program that is still nutrient dense. YOUR 90-DAY EATING SCHEDULE Week 1: Nutrient Boost Week Week 2: Body Reset Week Week 3: Nutrient Boost Week Week 4: Body Reset Week Week 5: Nutrient Boost Week Week 6: Body Reset Week Week 7: Nutrient Boost Week Week 8: Body Reset Week Week 9: Nutrient Boost Week Week 10: Body Reset Week Week 11: Nutrient Boost Week Week 12: Body Reset Week 1 2 WEEK 1 – NUTRIENT BOOST WEEK Meal 3 - pick 1 protein and 1 vegetable or choose the combined Have 1 serving of each of the following every day: meal option: • Power Juice (pg. 15) Protein options: • Blueberry Applesauce (pg. 15) • Sweet Potato Corn Pudding (pg. 15) • • Carrot Parsnip Purée (pg. 15) • Gazpacho (pg. 16) • Veggie Protein Soup (pg. 16) • Chocolate Pudding (pg. 17) grilled boneless/skinless • ⁄ 1 2 avocado topped with chicken breast (plain, not cucumbers and tomatoes from a deli) • Handful of chopped kale • 3 slices plain tofu (can be (you may add lemon or lime grilled but no added oil) to season) • 1 turkey burger patty (no • Handful of chopped spinach breadcrumbs, mayo, etc.) (you may add lemon or lime • WEEK 2 – BODY RESET WEEK ⁄ 1 2 Vegetable options: ⁄ 1 2 cup black beans to season) • Handful of chopped jicama, Meal 1 - pick 1 protein and 1 fruit option: green pepper, yellow pepper, tomato, parsley, radishes, red Protein options: Fruit options: • 2 poached eggs • 1 cup raspberries • 2 hard boiled eggs • 1 cup blueberries • 4 pieces of turkey bacon • 1 cup blackberries pepper, and/or celery Combined meal option: • 1 can of tuna fish in spring water • 1 green apple • 1 kiwi + ⁄ 1 2 • 1 tbsp yellow mustard cup blueberries • 1 tsp cayenne pepper • 1 cup frozen blueberries + ⁄ 1 2 • 1 chopped celery stick cup vanilla almond milk • ⁄ 1 2 chopped red pepper Meal 2 - pick 1: • ThinkThin Bar • Kashi Go Lean Roll • Kashi Go Lean Crunchy Bar 3 4 WEEK 3 – NUTRIENT BOOST WEEK WEEK 7 – NUTRIENT BOOST WEEK Have 1 serving of each of the following every day: Have 1 serving of each of the following every day: • Power Juice (pg. 15) • Power Juice (pg. 15) • Turkey Spinach Crumble (pg. 17) • Chocolate Pudding (pg. 17) • Gazpacho (pg. 16) • Kiwi Basil Purée (pg. 19) • Blueberry Applesauce (pg. 15) • Waldorf Salad (pg. 17) • Chocolate Pudding (pg. 17) • Veggie Snack (pg. 18) • Waldorf Salad (pg. 17) • Carrot Parsnip Purée (pg. 15) + • Chili (pg. 18) • Fruit Purée (pg. 19) ⁄ 1 2 cup red quinoa Plus, have 2 Veggie Snacks (pg. 18) every day WEEK 8 – BODY RESET WEEK WEEK 4 – BODY RESET WEEK Starting here, your Body Reset Weeks will feature different Same as Week 2 foods each day for more variety. Day 1 Day 2 Breakfast Breakfast WEEK 5 – NUTRIENT BOOST WEEK • 1 cup unsweetened • ThinkThin Bar Have 1 serving of each of the following every day: almond milk • Kashi Go Lean Crunchy Bar • Power Juice (pg. 15) • Banana Mash (pg. 19) or Kashi Go Lean Roll • Blueberry Applesauce (pg. 15) Lunch Lunch • Chocolate Pudding (pg. 17) • Lettuce Wrap (pg. 20) • Chicken Soup • Gazpacho (pg. 16) • 1 green apple • Turkey Spinach Crumble (pg. 17) • Veggie Snack (pg. 18) + ⁄ 1 2 Dinner cup jicama • Turkey Kale Soup (pg. 20) • Roasted Veggie Purée (pg. 19) Dinner • 8 oz. grilled salmon filet • Handful of steamed spinach WEEK 6 – BODY RESET WEEK Same as Week 2 5 6 WEEK 8 – BODY RESET WEEK CONT. Day 3 Day 4 Day 6 Day 7 Breakfast Breakfast Breakfast Breakfast • ThinkThin Bar • Herbal tea • Herbal tea • Banana Mash (pg. 19) • Kashi Go Lean Crunchy Bar • Fresh cantaloupe • ThinkThin Bar or Kashi Go Lean Roll Lunch Lunch • Sweet & Spicy Chicken • 8 oz. grilled boneless/ (pg. 21) skinless chicken breast • Kashi Go Lean Crunchy Bar Lunch or Kashi Go Lean Roll • Veggie Protein Soup (pg. 16) Lunch Dinner • Chicken Salad (pg. 22) • Grilled turkey burger (pg. 22) seasoned with turmeric Snack and cloves • Frozen Function Lightweight Dinner • 1 baked apple (pg. 21) Drink • 8 oz. grilled white fish with 1 tsp mustard • Chopped tomatoes • Steamed asparagus Dinner Dinner • Tomato Soup (pg. 21) • Turkey Kale Soup (pg. 20) Dessert • Baked pear with cinnamon (pg. 21) Day 5 Dinner Breakfast • 8 oz. steamed salmon • Herbal tea • Steamed broccoli rabe WEEK 9 – NUTRIENT BOOST WEEK Have 1 serving of each of the following every day: • Power Juice (pg. 15) • 1 hard-boiled egg • Blueberry Applesauce (pg. 15) Dessert Lunch • Frozen Function • Chicken Salad (pg. 22) Lightweight Drink • Sweet Potato Corn Pudding (pg. 15) • Gazpacho (pg. 16) • Waldorf Salad (pg. 17) • Veggie Protein Soup (pg. 16) • Chocolate Pudding (pg. 17) 7 8 WEEK 10 – BODY RESET WEEK Dinner Day 1 Day 2 • 8 oz. grilled boneless/skinless Breakfast Breakfast chicken, • Power Juice (pg. 15) • 5 slices grilled sweet potato 5 chestnuts served over • 2 scrambled egg whites with 2 tbsp maple syrup steamed kale or spinach Day 6 ⁄ 1 2 mango, Breakfast • ⁄ 1 2 cantaloupe Lunch • 1 can tuna in spring water, Lunch Lunch Day 5 lemon juice, 1 tsbp mustard, • Chicken Apple Salad (pg. 22) • 5 grilled shrimp Breakfast chopped fennel bulb • Steamed sugar snap peas, • 1 package frozen berries with Dinner broccoli rabe, fresh garlic, • 8 oz. grilled salmon filet cayenne pepper ⁄ 1 4 cup vanilla almond milk Dinner • 8 oz. grilled boneless/skinless Lunch chicken breast with Snack • 6 slices of turkey breast, rosemary, lemon juice, • 1 apple chopped cucumber, tomato garlic, Dessert and romaine lettuce with chicken broth • Frozen blueberries in blender Dinner 1 tbsp mustard • Chopped cucumber and tomato with 1 tsp. honey Day 4 Breakfast Breakfast • 1 package frozen blueberries blended with ⁄ 1 4 Breakfast • 1 hard boiled egg • Power Juice (pg. 15) Dinner • Banana Mash (pg. 19) • Baked Sea Bass (pg. 22) ⁄ 1 2 jicama, cherry tomatoes, red cup black beans, Lunch chopped tomato, cucumber, • Leftover Turkey Kale Soup cilantro, jicama, and romaine Lunch • Chopped romaine, fennel, Lunch • cabbage, lemon juice Dinner with lime juice • 8 oz. roasted boneless/ Snack • 1 apple Snack • 1 cup watermelon cup vanilla almond milk cup low-sodium Day 7 • Turkey Kale Soup (pg. 20) Day 3 ⁄ 1 2 Snack skinless chicken breast • 1 apple • 1 steamed artichoke with lemon and thyme Dinner • 8 oz. grilled sea bass • Steamed asparagus 9 10 WEEK 11 – NUTRIENT BOOST WEEK Day 4 Same as Week 9 Breakfast Dinner • 8 oz. grilled boneless/skinless • 1 cup blueberries, WEEK 12 – BODY RESET WEEK Day 1 Day 2 Breakfast Breakfast • ⁄ 1 2 cantaloupe • 1 chopped apple, Lunch ⁄ 1 2 chopped pear, 2 tsp • Chopped tomatoes, rosemary, Juice of 1 tsp cumin, ⁄ 1 2 ⁄ 1 2 lime, cup Lunch Dinner Dinner • 8 oz. grilled boneless/ • Turkey Kale Soup (pg. 20) raspberries, 1 tsp maple • Grilled tomatoes syrup • Lunch Day 6 • 8 oz. grilled boneless/ Breakfast skinless chicken breast • 1 apple ⁄ 1 2 baked sweet potato 1 hard boiled egg, season Lunch with lemon • 1 plain veggie burger Dinner • Chopped cucumbers and tomatoes chicken breast • Steamed kale • 8 oz. grilled salmon sunflower seeds cup • Tomato, spinach, cucumber, cinnamon cucumber, celery, parsley, ⁄ 1 2 • 8 oz. grilled salmon Dinner • Steamed kale and grilled • Egg wrap (pg. 23) brussel sprouts Day 7 skinless chicken • Grilled red pepper, green Day 5 Breakfast Breakfast • • 1 grapefruit, chiles, and asparagus ⁄ 1 2 cup ⁄ 1 2 cup kefir probiotic strawberry yogurt strawberries Day 3 Dinner Breakfast • 1 baked sweet potato with • 1 apple 1 tbsp vanilla extract • 1 hard boiled egg and cinnamon Lunch Lunch • Leftover Turkey Kale Soup Lunch • 1 cup cooked quinoa, • 1 can tuna fish in water, chopped basil and parsley, combined with chopped chopped radishes, steamed cauliflower, fennel and celery asparagus tips and chopped in a lettuce wrap, seasoned steamed green beans with 1 tbsp mustard (served cold) Dinner • 8 oz. grilled salmon • Steamed spinach 11 12 WEEK 13 – NUTRIENT BOOST WEEK Day 4 Dinner Same as Week 9 Breakfast • 8 oz. grilled salmon • 1 package frozen blueberries blended with ⁄ 1 4 • Steamed asparagus cup vanilla Day 6 WEEK 14 – BODY RESET WEEK almond milk Day 1 Day 2 Lunch Breakfast Breakfast • 6 slices of turkey breast, • 1 apple • Power Juice (pg. 15) fresh cucumber, celery, Lunch parsley • 2 large celery stalks with • ⁄ 1 2 Breakfast cantaloupe • ⁄ 1 2 cantaloupe natural peanut butter Lunch • 4 egg whites with sautéed Lunch Dinner broccoli and red pepper • 8 oz. grilled boneless/ • 8 oz. boneless/skinless skinless chicken with chicken baked with Dinner coriander, turmeric, black chicken broth, cherry • Baby spinach, arugula, • 6 grilled shrimp pepper, cinnamon tomatoes, spinach and celery, tomato, tossed with • Grilled cherry tomatoes and • Steamed broccoli rabe lemon juice lemon juice Dinner Dessert Day 7 • 8 oz. grilled salmon • 2 scoops sorbet Breakfast ⁄ 1 2 Dinner cup • 8 oz. grilled steak filet asparagus • 1 package frozen berries • Steamed asparagus ⁄ 1 4 Day 5 blended with Breakfast vanilla almond milk • ⁄ 1 2 cup of cantaloupe Lunch Day 3 Dinner Breakfast • 1 cup jicama, 1 cup • 1 cup watermelon cucumber, ⁄ 1 2 • 4 slices turkey with spoonful • Chopped spinach, fennel, of hummus in each rolled up kale and 2 hard boiled eggs cup chopped tossed with lemon juice avocado with sea salt and Lunch Lunch Dinner • 8 oz. grilled chicken breast red chile powder • Chicken Apple Soup (pg. 21) 13 Snack with turmeric, cloves • 1 apple • 1 baked apple (pg. 21) 14 RECIPES cooking liquid. Purée Veggie Protein Soup Many of my recipes make more than one serving (one serving is vegetables in food • ⁄ 1 2 cup to ⁄ 1 2 cup peeled and chopped carrots 8 oz. unless otherwise noted) and you can also double the processor with recipes to make even more. That way, you can store the extra 1 cup of reserved liquid, until • portions in the fridge or freezer. This will save you cooking time you reach the desired • 2 oz. boneless chicken and help you stay on the program. When you've got a healthy consistency. Season with breast, cubed, or meal already prepared, you'll be less likely to cheat! a pinch of salt. 2 oz. tofu, cubed ⁄ 1 2 cup chopped celery stalk • 2 cups low-sodium chicken Power Juice Sweet Potato Corn Pudding • 1 bunch of kale, washed • 1 sweet potato, peeled and chopped and diced • Handful of spinach Makes two 8 oz. servings broth, or 2 cups low-sodium vegetable broth Gazpacho •1 • 1 ear fresh white corn ⁄ 1 2 • cup roasted tomatoes ⁄ 1 2 cup chopped broccoli spears • 2 tbsp parsley • 2 tbsp chopped fresh parsley Steam the sweet potato. • 12 chives • Fresh cracked pepper Slice the corn off the cob. • 2 tbsp cilantro Juice thoroughly, chill, Combine ingredients in a • Juice of and enjoy! food processor and purée, • 2 tbsp rice vinegar and chicken or tofu in the adding water as needed until • Pinch paprika stock gently for 20 minutes, you have the right consistency. • Pinch cayenne pepper then add the chopped • Pinch black pepper broccoli and cook for an ⁄ • ⁄ • 1⁄ 4 • Handful of beets • ⁄ 1 2 apple, not peeled Makes one 10 oz. serving Blueberry Applesauce • Makes two 4 oz. serving • 4 apples • ⁄ 1 2 cup blueberries • Pinch cinnamon Steam apples. Remove skin Carrot Parsnip Purée ⁄ 1 2 lemon Simmer the carrots, celery, 1 8 red onion additional 10 minutes. Add 1 2 cup mixed bell peppers the parsley, season with black English cucumber pepper, and serve. • 1 cup carrots • 1 cup parsnips Pulse all ingredients in a food • Pinch of salt processor until vegetables are Makes three 8 oz. servings mostly puréed. and core. Blend apples in a food processor, add Peel and large dice carrot blueberries and cinnamon, and parsnip. Boil vegetables and purée lightly. in water or stock until tender, Makes two 11 oz. serving about 10-15 minutes. Remove Makes one 8 oz. serving vegetables and reserve 15 16 Chocolate Pudding • ⁄ 1 2 cup semisweet chocolate chips • ⁄ 1 2 6 cups of water to a low boil. yellow onion • Cayenne pepper to taste • 1 tbsp coriander Spinkle a pinch of cumin on • Pinch of pepper each chicken breast. Place Spray a large saucepan (or chicken breasts and fennel deep wok) with cooking spray. • 2 tbsp peeled and cooked chestnuts In a food processor, pulse seeds in water. Poach until When pan is hot add roasted • 1 tbsp unsweetened cocoa spinach, basil, garlic, and onion done, approximately 10 garlic. Sauté and add diced powder until smooth. In a large minutes. Drain and cool in zucchini. Cook for about 3 • 4 whole pitted dates (you mixing bowl mix the spinach/ fridge for 2 hours. minutes and then add diced may substitute prunes or basil mixture with the turkey, In a food processor, pulse bell pepper and jalapeño. dried blueberries) coriander and pepper. chestnuts, red grapes and Sauté until veggies are al • 2 tbsp unsweetened coconut Refrigerate at least 6 hours. parsley until minced. When dente. Add ground beef. flakes Spray non-stick skillet with cool, cut chicken into small Combine all ingredients, cooking spray. Cook turkey pieces and place in food stirring continually. Add mixture over medium heat, processor. Pulse until chicken cumin and paprika. After Melt the chocolate chips stirring continually to break is in small bits. Combine all meat is completely cooked, slowly in a double boiler. Purée down meat into small pieces ingredients in large mixing add chopped tomatoes. the rest of the ingredients. until cooked. bowl with lemon juice and Simmer for 20 minutes. black pepper to taste. Note: grass-fed beef cooks • ⁄ 1 2 cup water Add the melted chocolate and pulse until all the ingredients much faster than regular beef. Makes three 5 oz. servings are combined. Add the water Makes six 5 oz. serving and check the consistency. It Waldorf Salad should be soupy. Don't worry • 2 boneless/skinless Chili —it will thicken as it cools. chicken breasts •1 • 2 pinches cumin ground beef • 1 cup spinach • 2 tbsp fennel seeds • 3 cups chopped fresh • Makes two 14 oz. servings • ⁄ 1 2 Makes three 10 oz. servings ⁄ 1 2 lbs. grass-fed tomatoes cup steamed and ⁄ 1 2 Veggie Snack ⁄ • ⁄ • 1⁄ 2 1 2 English cucumber 1 2 cup carrots Turkey Spinach Crumble shelled chestnuts • 1 lb. ground organic turkey • meat (white) thawed • 3 tbsp parsley • 1 large or 2 small zucchinis, • 1 cup spinach • Juice of 1 lemon diced Pulse all items in a food • 5 basil leaves • Pinch of fresh ground pepper • 1 red bell pepper, diced processor until diced finely. • 4 cloves roasted garlic In a medium stock pot, bring • 3 tbsp roasted garlic, minced Add small pinch of salt. • 3 tbsp cumin Makes two servings. ⁄ 3 4 • jalapeño, seeded and minced cup red grapes 17 • 2 tbsp paprika cup celery • Squeeze of lime 18 Roasted Veggie Purée Makes four 8 oz. servings • 2 eggplants Lettuce Wrap Combine half the garlic, • 1 can tuna fish in water rosemary, thyme, soy sauce, • 5 small zucchinis Kiwi Basil Purée • 1 tsp mustard and parsley and rub mixture • 1 red bell pepper, seeded and • 4 kiwis, peeled • Chopped celery over turkey. Roast in covered cut in half • 12 basil leaves • Chopped cooked cauliflower pan for about 1 • 4 cloves garlic, peeled • ⁄ 1 2 orange, juiced hours, then cool for 1 hour. While • Cumin • Coriander ⁄ 1 2 Purée and chill. Combine ingredients and wrap the turkey is cooking, sauté in a romaine lettuce leaf. onion, garlic, carrots, celery, parsnip, and remaining herbs Heat oven to 350. Cut Makes two 4 oz. servings Makes one serving. eggplants and zucchini in half approximately 10 minutes until the vegetables start to lengthwise. Poke eggplant Fruit Purée Turkey Kale Soup brown. Cover with water and with fork and sprinkle with • 1 cup strawberries • 1 yellow onion, quartered add bouillion. Simmer 3 hours. • 10 cloves garlic, minced Strain broth into large bowl and set vegetable aside. ⁄ 1 2 cumin. Sprinkle zucchini with • coriander. Place zucchini and blueberries, and raspberries • 2 carrots, peeled and cut into eggplant (cut side up) on • Handful fresh mint leaves 1-inch pieces cup each blackberres, cookie sheet. Purée and chill. After zucchini and eggplant have baked for 30 minutes, Makes four 4 oz. servings add red bell pepper and garlic • 3 stalks of celery, cut into Shred the turkey and add it 1-inch pieces to the strained broth. Add the • 1 peeled parsnip, cut into kale leaves and simmer for 1-inch pieces another hour. Serve garnished • Handful fresh thyme leaves with fresh parsley and a splash of soy sauce. cloves. Cook for another 30 Banana Mash • 2 sprigs fresh rosemary minutes, checking tenderness • 1 banana, sliced • 2 low-sodium vegetable every 10 minutes. • 1 cup unsweetened almond bouillion cubes milk • 12 cups water • 1 tsp cinnamon • 1 bunch parsley, minced Remove from oven and cool slightly. Remove eggplant skin. Makes five 15 oz. servings • 2 lbs. boneless/skinless Cut eggplant, zucchini and red In a small saucepan, cook over turkey breast pepper into pieces and place medium-low heat for 10 • 1 tbsp soy sauce in food processor. Add garlic minutes, mash like potatoes. •1 and pulse until a smooth Serve warm. removed and chopped Makes one serving. Preheat oven to 370. ⁄ 1 2 lbs. kale, stems consistency. Thin with 1 cup water, if desired. 19 20 Chicken Apple Soup browned and tender. Mix all the spices and set Combine ingredients and form • 1 boneless/skinless chicken Makes one serving. aside. Cut chicken in strips, into two patties. Spray a non- toss with 1-2 tbsp of spice mix. stick skillet with cooking spray Tomato Soup Reserve the rest of the spice and grill approximately • 2 parsnips, finely diced • 1 32 oz. can low-sodium mix for future meals. Peel and 3 minutes on each side. • 1 granny smith apple, peeled tomato juice dice sweet potato into medium and diced • 1 cup fresh or frozen size cubes. Sauté potatoes in 1 • Fresh or dried rosemary green beans tbsp of oil, until they begin to • Pinch of black pepper • 1 cup corn soften. Add chicken and cook Chicken Apple Salad • 6 cups low-sodium chicken • 1 cup diced celery until done. • 1 boneless/skinless cooked broth • 1 cup diced carrots • 1 tsp cider vinegar • 2 cloves garlic, minced breast • ⁄ 1 2 onion Serving size one patty chicken breast, diced Makes three 8 oz. serving. ⁄ ⁄ • 1 2 apple, diced • 1 4 red onion, finely diced Boil chicken breast in water, Combine ingredients and Chicken Salad • Chopped fresh cilantro approximately 10 minutes. simmer over medium-low heat • 1 boneless/skinless cooked • Juice from Drain and cut into small for 20 minutes. chicken breast, diced • Splash rice wine vinegar Sweet & Spicy Chicken ⁄ • ⁄ • 1⁄ 2 • 1⁄ 2 • 2 boneless/skinless chicken or spinach breast cut into strips or 12 oz. • Rice wine vinegar pieces. Combine with all other ingredients and simmer for • Makes three 15 oz. servings. approximately 10 minutes. Makes three 8 oz. servings. ⁄ 1 2 lime 1 2 cup chopped cucumber 1 2 cup chopped tomato Toss all ingredients together cup chopped mango and serve chilled. cup chopped chard Makes one serving. Baked Apple or Pear chicken tenders • 1 apple or pear • 4 tbsp ground coriander Toss all ingredients together • 8 oz. sea bass filet • Cinnamon to taste • 2 tbsp black pepper and serve chilled. • 1 cup red grapes, halved Baked Sea Bass • 1 tsp ground cloves Preheat oven to 375. Cut apple • 6 tbsp turmeric or pear in half and cut out core • 2 tsp cinnamon and stem. Sprinkle with • 1 tsp ground ginger cinnamon and place cut side • up in a shallow baking dish in 1 inch of water. Bake for 45 • ⁄ 1 2 cup chopped red onions Makes one serving. • 3 tbsp white wine vinegar Grilled Turkey Burger Spray a baking dish with • 8 oz. ground turkey cooking spray. Place sea • 1 sweet potato, peeled • Chopped parsley bass in baking dish. Combine and diced • Chopped cilantro grapes, onion, and vinegar and • 1 tbsp rice wine vinegar pour over fish. ⁄ 1 2 tsp cayenne pepper minutes or until apple is 21 22 Bake 20 minutes or until fish is Emergency Days Below, I've answered some of the questions I am often asked. moist and flaky. This is for when you feel like If you don't find the answer you need here, please feel free to you are going to cheat, and email me at [email protected] and someone from want to do something that is the Tracy Anderson team will get back to you with an answer. Makes one serving. quick and easy for your meals. To be used as a back-up plan. FREQUENTLY ASKED QUESTIONS • 2 slices cooked turkey bacon Breakfast Q: Can I drink coffee, sugarless iced tea or diet soda? • 1 tomato, diced • ThinkThin Bar A: No diet soda or coffee. You can have Neuro Sonic, • Kashi Go Lean Crunch Bar Function Lightweight Drink, low calorie vitamin water, or G2. • Chopped parsley • Kashi Go Lean Roll Have as much tea as you want (no sugar, honey, or lemon). Spray a non-stick skillet with Lunch Q: I really don't like kiwi fruit. Can I skip the Kiwi Basil and cooking spray. Beat egg and • Garden lite soufflé double up on another food choice? cook over a low heat until • 2 egg whites scrambled with A: You can omit whatever you want, but you cannot add any done. Place bacon, tomato, asparagus or mushrooms other food to your Nutrient Boost weeks. If you want to Egg Wrap • 1 egg • ⁄ 1 2 fennel bulb, diced fennel, and parsley in center omit one food, you may double up on another food, except of pan. Fold both sides over Snacks and serve. • 1 apple the Chocolate Pudding. Q: I don't have access to a refrigerator at my job. How can I Makes one serving. Dinner bring meals to work with me? • 8 oz. salmon, sea bass, or A: Buy an insulated lunch bag or small cooler to carry with you. boneless, skinless chicken Q: I'm allergic to chestnuts. What can I use as a substitute? • Broccoli, spinach or kale A: If you are allergic to chestnuts, you can substitute Dessert strawberries or blueberries. • Arctic Zero Q: I tend to get really hungry late at night. Can I save my protein bar for bedtime? A: Yes. 23 24 FREQUENTLY ASKED QUESTIONS CONT. Q: I'm going to a wedding on Saturday and will have to eat something at the reception. Will that wipe out all my efforts for the week? A: No, not all your efforts. If it's a buffet, just choose fruits or vegetables and a plain protein like shrimp. If it's a sit down dinner, you might be able to ask for the chicken or fish with no starch or sauce. In any case, try to make healthful choices and limit yourself to one piece of wedding cake and avoid carbs in the meal. Then recommit to my program the very next day. Q: Should I eat before I do the workout and, if so, how soon? A: Ideally, it's best to eat beforehand, but do wait 20 minutes before beginning the workout. Q: I can't find some of the things you recommend on the plan. What should I do? A: I've given options for some items, but if you can't find any of them, try these: For the protein bars, substitute an under 200 calorie bar of your choice preferable one with more than 15 grams of protein. For the frozen Function Lightweight or Arctic Zero, try an under 160 calorie ice cream sandwich. Instead of the Garden-Lite soufflé, go with scrambled egg whites, as suggested. 25
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