The All-In-One Meal Plan and Recipe Manual
 
Any meal within the meal plans that is a recipe is hyperlinked. We had this file formatted this way so it’d be ultra easy and convenient for you to find what you need. This way, you don’t need to go “find” it in the Recipe or Smoothie Manual. It’s all right here, just click on the meal in the meal plan and it’ll take you directly to the recipe. No searching, no hassle, just pure ease baby.


 The entire 25 days are outlined. You can follow these meal plans to the letter or use them as a guide; it’s completely up to you. Either way, you’ll find a ton of meal ideas and recipes that you’re sure to enjoy and use over and over again.
 
You can add in “free veggies” as listed in the program manual to any meal. Also, feel free to add a large, green salad to any meal to increase fullness and satiety. Just be sure to use low calorie dressing and do so sparingly (unless you are using olive oil to fulfill the fat component of your meal).


 Omega-3 fatty acids are essential, not only to health, but your fat loss efforts. Even if you’re regularly eating fish, you’re probably not getting enough Omega-3. I recommend Programs highly concentrated EFA product (you only need a couple capsules daily, instead of taking 10-20 huge fish oil capsules like with other brands). 
  Add fiber to meals by adding more green veggies or through the use of a fiber supplement. Shoot for an intake of 35-50 grams of fiber daily.
 
 The recipe portions are not universal. With recipes, we have to give you exact numbers, otherwise you’d have no idea how much of what to add to the recipe. The portions included are for the “average” sized person. That said, you may will likely need to tweak the portion sizes a bit to be in line with you individual calorie needs.


Some recipes yield multiple servings and some are for single servings. You may choose to cook in bulk by doubling or tripling a recipe, or you may choose to cut a recipe in half to make only a single serving. If going with the former option (cooking in bulk), separate the meals into individual containers and store for an easy reheat-able meal.

On to the 25-day meal plan and recipes!Xtreme Fat Loss Diet 25-day Meal Plan


Day 1:Cheat day 

Eat whatever you want while adhering to the very loose Cheat Day “rules” provided in the Diet Manual.

Day 2 : Cheat Day
Breakfast:
BCAA Supplementation
Mid-morning:
BCAA Supplementation
Lunch:
BCAA Supplementation
Mid-afternoon:
BCAA Supplementation
Dinner:
BCAA Supplementation
*Drink plenty of water and fluids throughout the day
 
Day 3 : Shake Day
Shake 1 (P+C):
Oats and Honey
Protein Shake
Shake 2 (P+C):
Creamy Strawberry Passion Protein Shake
Shake 3 (P+C):
Blueberry Blast Protein Shake
Shake 4 (P+F):
Creamy Vanilla Mint
Protein Shake
Shake 5 (P+F):
PB&J Protein Shake
Day 4 Mod Carb Day Day 5 Depletion Day Day 6 Cheat Day
Breakfast:
Prograde Workout®
Oatmeal
Mid-morning:
A-1 burger
1 whole wheat bun
Green beans
Strawberries
Lunch:
Grilled Cedar Planked Salmon
Roasted Asparagus
Mid-afternoon:
Cheddar cheese
Grilled Chicken Tenders
Dinner:
Lemon-Garlic Shrimp
Zesty Grilled Veggies
Day 6:
Breakfast:
Scrambled egg whites; low-fat Turkey sausage
Mid-morning:
Low-fat mozzarella string cheese; sliced Turkey;
Green Pepper Sticks
Lunch:
Chicken on a bed of mixed greens with non fat dressing
Mid-afternoon:
Cottage cheese
Tomatoes
Dinner:
Lemon-Garlic Shrimp
Zesty Grilled Veggies
Eat whatever you want while adhering to the very loose Cheat Day “rules” provided in the Diet Manual. 
Day 7 Fast Day Day 8 Shake Day Day 9 Mod Carb Day
Breakfast:
BCAA Supplementation
Mid-morning:
BCAA Supplementation
Lunch:
BCAA Supplementation
Mid-afternoon:
BCAA Supplementation
Dinner:
BCAA Supplementation
*Drink plenty of water and fluids throughout the day
Shake 1 (P+C):
Pineapple Blast
Protein Shake
Shake 2 (P+C):
Strawberry Banana Protein Shake
Shake 3 (P+C):
Berries & Cream
Protein Shake
Shake 4 (P+F):
Strawberry Macadamia
Protein Shake
Shake 5 (P+F):
Vanilla Flax Meal
Protein Shake
Breakfast:
Prograde Workout®
Oatmeal
Mid-morning:
Almond Chicken Salad in whole wheat pita
Red pepper sticks
Pear
Lunch:
Caramelized Beef Skewers on bed of mixed greens
Mid-afternoon:
Sliced Turkey Breast
Almonds
Red Pepper sticks
Dinner:
Grilled Tuna with Chipotle Ponzu and Avocado Salsa
Day 10 Depletion Day Day 11 Cheat Day Day 12 Fast Day
Breakfast:
Egg white omelet with low-fat Turkey Sausage, Spinach
Mid-morning:
Cottage Cheese
Carrot Sticks
Lunch:
Chicken
Spinach Salad with mixed vegetables
Non-fat dressing
Mid-afternoon:
Sliced lean fresh ham
Dinner:
Grilled Halibut over greens; low-calorie dressing
Eat whatever you want while adhering to the very loose Cheat Day “rules” provided in the Diet Manual. 
Breakfast:
BCAA Supplementation
Mid-morning:
BCAA Supplementation
Lunch:
BCAA Supplementation
Mid-afternoon:
BCAA Supplementation
Dinner:
BCAA Supplementation
*Drink plenty of water and fluids throughout the day
Day 13 Shake Day Day 14 Mod Carb Day Day 15 Depletion Day
Shake 1 (P+C):
Pina Colada
Protein Shake
Shake 2 (P+C):
Cinnamon Bun
Protein Shake
Shake 3 (P+C):
Berry Blast
Protein Shake
Shake 4 (P+F):
Root Beer Float
Protein Shake
Shake 5 (P+F):
The Hulk
Protein Shake
Breakfast:
Prograde Workout®
Oatmeal
Mid-morning:
Santa Fe Grilled Chicken Wrap
Lunch:
Spicy Turkey Meatloaf
Mixed greens with non-fat dressing
Mid-afternoon:
Cottage Cheese
Mixed Grilled Veggies sautéed in butter
Dinner:
Stir Fried Chicken Salad
Breakfast:
Summer Garden Egg White Omelet
Mid-morning:
Cottage Cheese
Carrot Sticks
Lunch:
Sliced Eye Round Roast Beef (lean); celery and green pepper sticks
Mid-afternoon:
Sliced Turkey Breast; red pepper sticks
Dinner:
Grilled Chicken, Zucchini, Squash, Green Beans
Day 16 Cheat Day Day 17 Fast Day Day 18 Shake Day
Eat whatever you want while adhering to the very loose Cheat Day “rules” provided in the Diet Manual. 
Breakfast:
BCAA Supplementation
Mid-morning:
BCAA Supplementation
Lunch:
BCAA Supplementation
Mid-afternoon:
BCAA Supplementation
Dinner:
BCAA Supplementation
*Drink plenty of water and fluids throughout the day
Shake 1 (P+C):
Apple Cinnamon Oblivion Protein Shake
Shake 2 (P+C):
Peaches and Cream Protein Shake
Shake 3 (P+C):
Creamy Strawberry Passion Protein Shake
Shake 4 (P+F):
Pistachio Mint Protein Shake
Shake 5 (P+F):
Peanut Butter Delight Protein Shake
Day 19 Mod Carb Day Day 20 Depletion Day Day 21 Cheat Day
Breakfast:
Prograde Workout®
Oatmeal
Mid-morning:
Grilled Chicken and Bean Salad; Apple
Lunch:
Mixed Greens with Grilled Shrimp and olive oil dressing
Mid-afternoon:
Cheddar Cheese
Fresh Sliced Ham
Dinner:
Citrus Basil Salmon
Asparagus
Breakfast:
Eggs whites with mushrooms, red peppers, green peppers, onions
Mid-morning:
Cottage Cheese
Carrots
Lunch:
Sea Bass over Mixed Greens; very low-calorie dressing
Mid-afternoon:
Sliced Turkey Breast
Red Pepper Sticks
Dinner:
Chicken, Broccoli, Soy Sauce
Eat whatever you want while adhering to the very loose Cheat Day “rules” provided in the Diet Manual. 
Day 22 Fast Day Day 23 Shake Day Day 24 Mod Carb Day
Breakfast:
BCAA Supplementation
Mid-morning:
BCAA Supplementation
Lunch:
BCAA Supplementation
Mid-afternoon:
BCAA Supplementation
Dinner:
BCAA Supplementation
*Drink plenty of water and fluids throughout the day
Shake 1 (P+C):
Orange Creamsicle Protein Shake
Shake 2 (P+C):
Banana Coconut Cream Protein Shake
Shake 3 (P+C):
Berry Blast
Shake 4 (P+F):
Café Mocha Protein Shake
Shake 5 (P+F):
Peanut Butter Delight Protein Shake
Breakfast:
Prograde Workout®
Oatmeal
Mid-morning:
Apple Mushroom Turkey Burger
Farmer’s Market Squash Sauté
Lunch:
Turkey Meatloaf
Green Beans
Mid-afternoon:
Tuna, Olive Oil, Relish (mix)
Dinner:
Grilled Steak and Vegetable salad
Day 25 Depletion Day Day 26 Cheat Day Start Cheat Your Way Thin
Breakfast:
Egg whites with sautéed spinach
Mid-morning:
Cottage Cheese
Carrots
Lunch:
Tuna with low fat mayo on bed of mixed greens
Mid-afternoon:
Sliced Fresh Ham
Zucchini sticks
Dinner:
Ultra Lean Sirloin Steak marinated in Low fat Balsamic Vinaigrette
Green Beans
Final Weigh
In And Celebratory Cheat Day.

Transition in to the Cheat Your Way Thin Program to maintain results and continue progress
A-1 Burger
1 lb. Of Lean Beef
2 Tbsp. Of Steak Sauce
Directions:
Mix Steak Sauce into burger. Make into patties and place on grill until done.
Grilled Cedar Planked Salmon
1 untreated cedar plank (14x7x1 inch) ½ cup Sun-Dried Tomato Dressing ¼ cup finely chopped fresh parsley ¼ cup finely chopped sun dried tomatoes 1 Tbsp. EVOO 1 Salmon fillet (2 lb.) 1 inch thick
Directions:
Immerse plank in water, placing a weight on top of the plank to keep it submerged. Soak at least 4 hours or overnight. Preheat grill to medium heat. Mix dressing, parsley, and tomatoes; set aside. Brush top of cedar plank with oil; top with fish. Place on grill; cover grill with lid. Grill 10 minutes. Brush with dressing mixture; continue grilling 10 minutes or until fish flakes with fork.
Roasted Asparagus
1 ½ pounds of thick asparagus spears
Salt
Freshly group black pepper
2 Tbls. Grated Parmesan cheese
Directions:
Preheat the oven to 400 degrees. Lightly coat a baking sheet with cooking spray. Break off the tough root ends of the asparagus. Peel off the tough skin with a paring knife. Place on the baking sheet in single layer. Lightly spray asparagus with cooking spray. Season lightly with the salt and pepper. Sprinkle evenly with the Parmesan and roast for 15 minutes, or until tender when pierced with the tip of a knife.
*Thicker asparagus works best. If using thin spears, shorten the baking time to 10 min. Parmesan can be omitted.
Lemon-Garlic Shrimp
2 tablespoons kosher salt 2 tablespoons sugar 2 to 2 1/2 pounds peeled, deveined shrimp (12 to 15 per lb.), rinsed and drained 1/4 cup olive oil 1/4 cup chopped parsley 1 tablespoon grated lemon peel 2 or 3 cloves garlic, peeled and minced 1/2 teaspoon fresh-ground pepper Lemon wedges
Directions:
In a bowl, mix salt and sugar. Add shrimp and stir gently to coat. Cover and chill 45 minutes to 1 hour. Rinse shrimp well and drain; also rinse and dry bowl. Return shrimp to bowl. Add olive oil, parsley, lemon peel, garlic, and pepper. Mix to coat. Thread shrimp on metal or soaked wooden skewers, running skewer through the body once near the tail and once near the head end of each shrimp so it looks like the letter C. Lay shrimp skewers on an oiled barbecue grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning once, until shrimp are bright pink and opaque but still moist-looking in center of thickest part (cut to test), 5 to 6 minutes total. Serve with lemon wedges to squeeze over shrimp.
Zesty Grilled Vegetables
4 zucchini (2 lb.), cut diagonally into 1/2-inch-thick slices
3 each: red and yellow peppers, cut into 1/2-inch-wide strips
1/4 cup Light Zesty Italian Dressing
1/4 cup Reduced Fat Grated Parmesan Cheese
Directions:
PREHEAT grill to medium heat. Place vegetables in grill basket. GRILL 10 min. or until crisp-tender, turning occasionally. Place in large bowl. ADD dressing; toss to coat. Sprinkle with cheese.
Almond Chicken Salad
1 ½ cups diced, cooked chicken breast (about 1 ½ 5 –ounce chicken breasts) 1 cup halved, seedless red grapes ¼ cup celery ¼ cup low-fat mayo 1 Tbsp. Slivered almonds ½ tsp. Freshly ground pepper
Directions:
Combine the chicken, grapes, celery, mayo, almonds, and pepper together in a medium bowl and mix well.
Carmelized Beef Skewers
1 lb. beef sirloin steak, thinly sliced
1/4 cup Steak Sauce, divided
1/4 cup Barbecue Sauce
1 tsp. Dijon Mustard
Directions:
Toss steak with 2 Tbsp. of the steak sauce; let stand 10 min. to marinate. Meanwhile, combine remaining 2 Tbsp. steak sauce, the barbecue sauce and mustard; set aside. Preheat grill to medium-high heat. Thread steak onto eight long soaked wooden or metal skewers. Grill skewers 6 min. or until steak is cooked through, turning after 3 min. and brushing generously with the barbecue sauce mixture.
Grilled Tuna with Chipotle Ponzu and Avocado Salsa
PONZU: 1/2 cup orange juice 1/2 cup lime juice 1/4 cup grated onion 1/4 cup low-sodium soy sauce 1 tablespoon chopped peeled fresh ginger 1 1/2 chipotle chiles in adobo sauce
SALSA: 3/4 cup diced English cucumber 1/2 cup diced plum tomato 1/2 cup diced peeled avocado 1/4 cup chopped fresh cilantro REMAINING INGREDIENTS: 4 (6-ounce) tuna steaks 1/4 teaspoon salt Cooking spray
Directions:
To prepare ponzu, place 1/2 cup orange juice and the next 5 ingredients (through 1 1/2 chipotle chiles) in a blender, and process until smooth. To prepare salsa, combine diced cucumber, tomato, avocado, and cilantro in a small bowl. Sprinkle fish with salt. Heat a large nonstick grill pan over medium-high heat. Coat pan with cooking spray. Add fish; cook 3 minutes on each side or until desired degree of doneness. Cut each tuna steak diagonally across the grain into thin slices. Top with salsa, and drizzle with ponzu.
Santa Fe Grilled Chicken Wrap
4 cups of torn romaine lettuces 1 pkg. Oscar Mayer Southwestern Seasoned or Grilled Chicken Breast Strips 1 large tomato, chopped 1 can (11oz.) whole kernel corn, drained ½ cup Mexican Style shredded cheese ¼ cup Fat-free Ranch Dressing ¼ cup Salsa Whole wheat Tortillas
Directions:
Toss romaine lettuce, chicken breast strips, tomatoes and corn in large bowl; sprinkle with cheese. Combine dressing and salsa. Pour over romaine mixture; toss to coat. Spoon onto tortillas; roll up.
Spicy Turkey Meatloaf
This recipe is loaded with disease fighting nutrients lycopene, lutein and zeaxanthin. This recipe is also a great protein source. It fits perfectly into the carb rotation diet as a no carb meal or combined with other foods on a low carb and high carb day. You can also adjust the level of spiciness by adding more chili powder or less.
1 package (10 oz) frozen spinach, defrosted and squeezed 1 cup chopped tomatoes 2 tsp oregano, dried 1/4 tsp freshly ground black pepper 1 1/2 tbsp chili powder 1/2 cup canned corn, drained 1 1/4 pound ground turkey (93% lean) 1/4 cup chili sauce or ketchup 1/2 cups rolled oats (not quick cooking) 2 large egg whites, beaten until frothy 2 tsp garlic, minced
Directions: Preheat oven to 375°F. In a large bowl, using a fork, mix together oats, egg whites, and tomatoes. Blend in turkey, chili powder, oregano, garlic, chili sauce or ketchup, and pepper. Mix in spinach and corn. Pack mixture firmly into a 9 x 5-inch loaf pan that has been lightly coated with cooking oil spray. Bake uncovered for 45 minutes or until juices run clear when meat loaf is pierced with a knife, or internal temperature registers 165°F. Remove from oven and let meat loaf sit at least 15 minutes before serving.
Turkey Meatloaf
1 tablespoon EVOO
1 large onion, chopped (1 1/2 cups)
2 garlic cloves, minced
3/4 teaspoon salt, divided
1/2 teaspoon pepper, divided
1 1/2 tablespoons Worcestershire sauce
1/3 cup fat-free, less-sodium chicken broth
3 tablespoons ketchup, divided
1 3/4 pounds ground turkey, 97% lean
3/4 cup dry breadcrumbs
1 large egg, lightly beaten
1 large egg white, lightly beaten
Directions:
Preheat oven to 375°. Heat oil in medium skillet over medium heat. Add onion and cook, stirring frequently, until soft, about 5 minutes. Add garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring, 1 minute. Stir in Worcestershire sauce, broth, and 1 tablespoon ketchup; transfer mixture to a large bowl, and cool. Add turkey, breadcrumbs, egg, egg white, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to mixture in bowl, and mix well. (Mixture will be very moist.) Cover a baking sheet with aluminum foil, and coat lightly with cooking spray. Form the turkey mixture into a loaf, and place on the pan. Brush meatloaf evenly with remaining 2 tablespoons ketchup. Bake 1 hour or until thermometer inserted into center registers 170°. Let meatloaf stand 5 minutes before serving.
Stir Fried Chicken Salad
¼ cup fat free less sodium chicken broth 2 tbsp. rice wine vinegar 1 tbsp. Thai fish sauce 1 Tbsp. low sodium soy sauce 1 Tbsp. bottled chopped garlic 2 tsp sugar 1 pound skinless, boneless chicken breast tenders 1 tbsp. peanut oil 4 cups mixed salad greens ¼ cup chopped fresh basil ½ cup thinly sliced red onion 2 tbsp. finely chopped unsalted, dry roasted peanuts Lime wedges (optional)
Directions:
Combine first 6 ingredients in a medium bowl. Add chicken to broth mixture, stirring to coat. Let stand 3 minutes. Heat oil in large nonstick skillet over medium-high heat. Drain chicken, reserving marinade. Add chicken to the pan; cook 4 minutes or until done, stirring frequently. Stir in the reserved marinade. Reduce heat; cook 1 minute or until slightly thickened. Remove pan from heat. Combine greens and basil in a large bowl. Add chicken mixture, tossing to coat. Place 1 ¼ cups salad mixture on each of 4 plates. Top each serving with 2 tbsp. onion and 1 ½ tsp. Peanuts. Serve immediately. Serve with lime wedges if desired.
Summer Garden Egg-white Omelet
½ cup chopped zucchini
1/3 cup chopped onion
¼ cup chopped green pepper
2 tsp. Butter
8 egg whites
¼ cup fat-free milk
¼ tsp salt
¼ tsp. Pepper
2 slices reduced-fat American cheese
Directions:
In a 10-in skillet coated with cooking spray, sauté the zucchini, onion, and green pepper in butter until tender. Meanwhile, in a small bowl whisk the egg whites, eggs, milk, salt, and pepper. Pour into skillet; cook over medium heat. As eggs set, lift edges, letting uncooked portion flow underneath. When the eggs are set, place cheese on one side; fold omelet over cheese. Remove from the heat. Cover and let stand for 1 ½ minutes or until cheese is melted.
Grilled Chicken and Bean Salad
1 can (16oz) whole green beans, drained 1 can (15oz) garbanzo beans, drained 1 can (15oz) kidney beans, drained 2 grilled chicken breast, chopped 1 can (12oz) whole-kernel corn, drained 1 medium red onion, chopped 1 cup fat-free French dressing
Directions:
Cook and chop the chicken and then mix the beans, corn, onion, and chicken together. Pour in the 1 cup of fat-free French Dressing and you are finished. You now have an excellent meal that is portable and can be eaten cold or hot. It tastes great both ways
Citrus Basil Salmon
2 Tbsp. basil olive oil
4 Tbsp each fresh lemon and lime juice
1 ½ tsp. lemon zest
1 tsp salt
½ tsp. Freshly ground black pepper
4 – 7 to 8 skinless salmon fillets
Directions:
In a large shallow dish , whisk together 1 Tbsp of the basil oil, 3 Tbsp of the lemon juice, 3 Tbsp of the lime juice, ½ tsp lemon zest, ½ tsp of the lime zest, ½ tsp salt, and ¼ tsp of the pepper. Add Salmon to dish, turning to coat fillets. Spray a large nonstick skillet with olive oil cooking spray. Heat over medium high heat. Add salmon, rounded side down, and cook 4 minutes. Turn fillets and cook 3 to 4 minutes for medium-rare or longer for desired doneness. Remove from heat. Spoon the remaining 1 Tbsp basil oil and the remaining 1 Tbsp each lemon juice and lime juice over fillets, dividing evenly. Sprinkle fillets with remaining 1 tsp each lemon and lime zest, ½ tsp salt, and ¼ tsp pepper.
Apple Mushroom Turkey Burgers
1lb ground turkey breast 5 mushrooms, finely chopped 1/2 small onion, finely chopped 1/2 apple, finely chopped 1/2 tablespoon coconut oil or Smart Balance spread 1tsp lemon juice 1 omega-3 egg 1/2 tsp salt garlic powder and pepper to taste
Directions:
Fry onion until brown. Then add the apples and mushrooms and stir-fry for another 4 minutes. Place all of the ingredients into a large bowl and mix thoroughly. Form into 2 large patties and broil 4 inches from heat, 6 minutes on each side. The burgers are done when juice run clear after being pierced with a fork.
Farmer’s Market Squash Sauté
2 yellow squash, sliced 2 zucchini, sliced 2 cloves garlic, minced 1 Tbsp. EVOO ½ cup 2% Mozzarella cheese 2 Tbsp. Chopped basil 2 Tbsp. Grated Parmesan cheese
Directions:
Cook Zucchini and squash in hot oil in large skillet on medium heat for 3 min. stirring occasionally. Add garlic; cook 3 min. or until vegetables are crisp-tender. Remove from heat; stir in mozzarella and basil. Sprinkle with Parmesan.
Grilled Steak and Vegetable salad
½ c. Light Balsamic Vinaigrette Dressing, divided
1 boneless steak
2 large yellow peppers, cut lengthwise in half
8 cups of spring greens or torn mixed salad greens
2 large tomatoes cut into wedges
½ cup thinly sliced red onions
Directions:
Preheat grill to med-high heat. Reserve 1/3 cup of the dressing. Brush the remaining lightly onto one side of the steak and onto cut sides of peppers.
Place steak and peppers on grill, dressing side down. Grill steak 5 min. on each side or to your likings. Grill peppers for 10 min. (Peppers do not need turning.) Meanwhile, place greens in bowls and top with tomatoes and onions.
Cut steak across the grain into thin slices; cut peppers into strips. Arrange steak and peppers over salads. Drizzle with remaining dressing.
Oats and Honey Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1/2 cup (dry measurement) rolled oats cooked with water, nuked and cooled
1 tbsp honey
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Creamy Strawberry Passion Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 7oz Strawberry Dannon® Light 'n Fit ™ Yogurt Smoothie
1/2 cup fresh or frozen strawberries
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Blueberry Blast Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1/2 cup fresh or frozen blueberries
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Creamy Vanilla Mint Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
3 Tbsp. organic heavy cream 3-6 drops mint extract or pure mint 1 cup water
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
PB&J Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 Tbsp. organic heavy cream 1 Tbsp. all-natural peanut butter 1 Tbsp. sugar free strawberry or grape jelly
1 cup water
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Pineapple Blast Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1/2 cup fresh or frozen pineapple
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Strawberry Banana Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1/4 cup fresh or frozen strawberries
1 ripe banana (peeled, broken into several pieces)
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Berries & Cream Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1/4 cup fresh or frozen strawberries
1/4 cup fresh or frozen blueberries
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Strawberry Macadamia Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1/4 cup Macadamia Nut Shavings 4 Frozen Strawberries
1 cup water
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Vanilla Flax Meal Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
2 Tbsp. flax meal
1 cup water
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Pina Colada Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1/2 cup fresh or frozen pineapple
1/4 tsp coconut extract
1 packet non-calorie sweetener
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Cinnamon Bun Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 tbsp sugar free instant vanilla pudding (optional)
1/4 tsp vanilla extract
1/4 tsp cinnamon
1/4 tsp nutmeg
1 packet non-calorie sweetener
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Root Beer Float Protein Shake
1 – 2 scoops Vanilla Prograde Protein® 1 can Diet A&W Root Beer 2 Tbsp. Heavy Cream 4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
The Hulk Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1/2 tbsp sugar-free pistachio pudding mix 1 mint leaf or a few drops peppermint extract (optional) 2 tbsp flax meal 1 cup water
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Apple Cinnamon Oblivion Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 tbsp sugar free instant vanilla pudding (optional)
1 medium apple (cored, sliced into wedges)
1/4 tsp cinnamon
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Peaches and Cream Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 tbsp sugar free instant vanilla pudding (optional)
1 peach (pitted, sliced into wedges) or equivalent frozen peaches
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Pistachio Mint Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 tbsp sugar free instant pistachio pudding
2 drops peppermint extract
1 tbsp coconut oil
1 cup cold water
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Peanut Butter Delight Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 heaping tbsp all-natural peanut butter
1 cup cold water
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Orange Creamsicle Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 orange, peeled and separated
1/4 cup orange juice
3/4 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Banana Coconut Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 ripe banana (peeled, broken into several pieces)
1/4 tsp coconut extract
1 packet non-calorie sweetener
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Berry Blast Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1/4 cup fresh or frozen strawberries
1/4 cup fresh or frozen blueberries
1 cup organic skim milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Café Mocha Protein Shake
1 – 2 scoops Vanilla Prograde Protein®
1 tbsp instant coffee
2 tbsp flax meal or ground flax seeds
1 cup cold water
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds

XTREME FAT LOSS RECIPIES

A-1 Burger
1 lb. Of Lean Beef
2 Tbsp. Of Steak Sauce
Directions:
Mix Steak Sauce into burger. Make into patties and place on grill until done.

Grilled Cedar Planked Salmon
1 untreated cedar plank (14x7x1 inch) ½ cup Sun-Dried Tomato Dressing ¼ cup finely chopped fresh parsley ¼ cup finely chopped sun dried tomatoes 1 Tbsp. EVOO 1 Salmon fillet (2 lb.) 1 inch thick
Directions:
Immerse plank in water, placing a weight on top of the plank to keep it submerged. Soak at least 4 hours or overnight. Preheat grill to medium heat. Mix dressing, parsley, and tomatoes; set aside. Brush top of cedar plank with oil; top with fish. Place on grill; cover grill with lid. Grill 10 minutes. Brush with dressing mixture; continue grilling 10 minutes or until fish flakes with fork.

Roasted Asparagus
1 ½ pounds of thick asparagus spears
Salt
Freshly group black pepper
2 Tbls. Grated Parmesan cheese
Directions:
Preheat the oven to 400 degrees. Lightly coat a baking sheet with cooking spray. Break off the tough root ends of the asparagus. Peel off the tough skin with a paring knife. Place on the baking sheet in single layer. Lightly spray asparagus with cooking spray. Season lightly with the salt and pepper. Sprinkle evenly with
the Parmesan and roast for 15 minutes, or until tender when pierced with the tip of a knife.
*Thicker asparagus works best. If using thin spears, shorten the baking time to 10 min. Parmesan can be omitted.

Lemon-Garlic Shrimp
2 tablespoons kosher salt 2 tablespoons sugar 2 to 2 1/2 pounds peeled, deveined shrimp (12 to 15 per lb.), rinsed and drained 1/4 cup olive oil 1/4 cup chopped parsley 1 tablespoon grated lemon peel 2 or 3 cloves garlic, peeled and minced 1/2 teaspoon fresh-ground pepper Lemon wedges
Directions:
In a bowl, mix salt and sugar. Add shrimp and stir gently to coat. Cover and chill 45 minutes to 1 hour. Rinse shrimp well and drain; also rinse and dry bowl. Return shrimp to bowl. Add olive oil, parsley, lemon peel, garlic, and pepper. Mix to coat. Thread shrimp on metal or soaked wooden skewers, running skewer through the body once near the tail and once near the head end of each shrimp so it looks like the letter C. Lay shrimp skewers on an oiled barbecue grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning once, until shrimp are bright pink and opaque but still moist-looking in center of thickest part (cut to test), 5 to 6 minutes total. Serve with lemon wedges to squeeze over shrimp.

Zesty Grilled Vegetables
4 zucchini (2 lb.), cut diagonally into 1/2-inch-thick slices
3 each: red and yellow peppers, cut into 1/2-inch-wide strips
1/4 cup Light Zesty Italian Dressing
1/4 cup Reduced Fat Grated Parmesan Cheese
Directions:
PREHEAT grill to medium heat. Place vegetables in grill basket. GRILL 10 min. or until crisp-tender, turning occasionally. Place in large bowl. ADD dressing; toss to coat. Sprinkle with cheese.

Almond Chicken Salad
1 ½ cups diced, cooked chicken breast (about 1 ½ 5 –ounce chicken breasts) 1 cup halved, seedless red grapes ¼ cup celery ¼ cup low-fat mayo 1 Tbsp. Slivered almonds ½ tsp. Freshly ground pepper
Directions:
Combine the chicken, grapes, celery, mayo, almonds, and pepper together in a medium bowl and mix well.

Carmelized Beef Skewers
1 lb. beef sirloin steak, thinly sliced
1/4 cup Steak Sauce, divided
1/4 cup Barbecue Sauce
1 tsp. Dijon Mustard
Directions:
Toss steak with 2 Tbsp. of the steak sauce; let stand 10 min. to marinate. Meanwhile, combine remaining 2 Tbsp. steak sauce, the barbecue sauce and mustard; set aside. Preheat grill to medium-high heat. Thread steak onto eight long soaked wooden or metal skewers. Grill skewers 6 min. or until steak is cooked through, turning after 3 min. and brushing generously with the barbecue sauce mixture.

Grilled Tuna with Chipotle Ponzu and Avocado Salsa
PONZU: 1/2 cup orange juice 1/2 cup lime juice 1/4 cup grated onion 1/4 cup low-sodium soy sauce 1 tablespoon chopped peeled fresh ginger 1 1/2 chipotle chiles in adobo sauce SALSA: 3/4 cup diced English cucumber 1/2 cup diced plum tomato 1/2 cup diced peeled avocado 1/4 cup chopped fresh cilantro REMAINING INGREDIENTS: 4 (6-ounce) tuna steaks 1/4 teaspoon salt Cooking spray
Directions:
To prepare ponzu, place 1/2 cup orange juice and the next 5 ingredients (through 1 1/2 chipotle chiles) in a blender, and process until smooth. To prepare salsa, combine diced cucumber, tomato, avocado, and cilantro in a small bowl. Sprinkle fish with salt. Heat a large nonstick grill pan over medium-high heat. Coat pan with cooking spray. Add fish; cook 3 minutes on each side or until desired degree of doneness. Cut each tuna steak diagonally across the grain into thin slices. Top with salsa, and drizzle with ponzu.
Santa Fe Grilled Chicken Wrap
4 cups of torn romaine lettuces 1 pkg. Oscar Mayer Southwestern Seasoned or Grilled Chicken Breast Strips 1 large tomato, chopped 1 can (11oz.) whole kernel corn, drained ½ cup Mexican Style shredded cheese
¼ cup Fat-free Ranch Dressing ¼ cup Salsa Whole wheat Tortillas
Directions:
Toss romaine lettuce, chicken breast strips, tomatoes and corn in large bowl; sprinkle with cheese. Combine dressing and salsa. Pour over romaine mixture; toss to coat. Spoon onto tortillas; roll up.
Spicy Turkey Meatloaf
This recipe is loaded with disease fighting nutrients lycopene, lutein and zeaxanthin. This recipe is also a great protein source. It fits perfectly into the carb rotation diet as a no carb meal or combined with other foods on a low carb and high carb day. You can also adjust the level of spiciness by adding more chili powder or less.
1 package (10 oz) frozen spinach, defrosted and squeezed 1 cup chopped tomatoes 2 tsp oregano, dried 1/4 tsp freshly ground black pepper 1 1/2 tbsp chili powder 1/2 cup canned corn, drained 1 1/4 pound ground turkey (93% lean) 1/4 cup chili sauce or ketchup 1/2 cups rolled oats (not quick cooking) 2 large egg whites, beaten until frothy 2 tsp garlic, minced
Directions: Preheat oven to 375°F. In a large bowl, using a fork, mix together oats, egg whites, and tomatoes. Blend in turkey, chili powder, oregano, garlic, chili sauce or ketchup, and pepper. Mix in spinach and corn. Pack mixture firmly into a 9 x 5-inch loaf pan that has been lightly coated with cooking oil spray. Bake uncovered for 45 minutes or until juices run clear when meat loaf is pierced with a knife, or internal temperature registers 165°F. Remove from oven and let meat loaf sit at least 15 minutes before serving.
Turkey Meatloaf
1 tablespoon EVOO
1 large onion, chopped (1 1/2 cups)
2 garlic cloves, minced
3/4 teaspoon salt, divided
1/2 teaspoon pepper, divided
1 1/2 tablespoons Worcestershire sauce
1/3 cup fat-free, less-sodium chicken broth
3 tablespoons ketchup, divided
1 3/4 pounds ground turkey, 97% lean
3/4 cup dry breadcrumbs
1 large egg, lightly beaten
1 large egg white, lightly beaten
Directions:
Preheat oven to 375°. Heat oil in medium skillet over medium heat. Add onion and cook, stirring frequently, until soft, about 5 minutes. Add garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring, 1 minute. Stir in Worcestershire sauce, broth, and 1 tablespoon ketchup; transfer mixture to a large bowl, and cool. Add turkey, breadcrumbs, egg, egg white, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to mixture in bowl, and mix well. (Mixture will be very moist.) Cover a baking sheet with aluminum foil, and coat lightly with cooking spray. Form the turkey mixture into a loaf, and place on the pan. Brush meatloaf evenly with remaining 2 tablespoons ketchup. Bake 1 hour or until thermometer inserted into center registers 170°. Let meatloaf stand 5 minutes before serving.
Stir Fried Chicken Salad
¼ cup fat free less sodium chicken broth 2 tbsp. rice wine vinegar 1 tbsp. Thai fish sauce 1 Tbsp. low sodium soy sauce 1 Tbsp. bottled chopped garlic 2 tsp sugar 1 pound skinless, boneless chicken breast tenders 1 tbsp. peanut oil 4 cups mixed salad greens ¼ cup chopped fresh basil ½ cup thinly sliced red onion
2 tbsp. finely chopped unsalted, dry roasted peanuts Lime wedges (optional)
Directions:
Combine first 6 ingredients in a medium bowl. Add chicken to broth mixture, stirring to coat. Let stand 3 minutes. Heat oil in large nonstick skillet over medium-high heat. Drain chicken, reserving marinade. Add chicken to the pan; cook 4 minutes or until done, stirring frequently. Stir in the reserved marinade. Reduce heat; cook 1 minute or until slightly thickened. Remove pan from heat. Combine greens and basil in a large bowl. Add chicken mixture, tossing to coat. Place 1 ¼ cups salad mixture on each of 4 plates. Top each serving with 2 tbsp. onion and 1 ½ tsp. Peanuts. Serve immediately. Serve with lime wedges if desired.
Summer Garden Egg-white Omelet
½ cup chopped zucchini
1/3 cup chopped onion
¼ cup chopped green pepper
2 tsp. Butter
8 egg whites
¼ cup fat-free milk
¼ tsp salt
¼ tsp. Pepper
2 slices reduced-fat American cheese
Directions:
In a 10-in skillet coated with cooking spray, sauté the zucchini, onion, and green pepper in butter until tender. Meanwhile, in a small bowl whisk the egg whites, eggs, milk, salt, and pepper. Pour into skillet; cook over medium heat. As eggs set, lift edges, letting uncooked portion flow underneath. When the eggs are set, place cheese on one side; fold omelet over cheese. Remove from the heat. Cover and let stand for 1 ½ minutes or until cheese is melted.
Grilled Chicken and Bean Salad
1 can (16oz) whole green beans, drained 1 can (15oz) garbanzo beans, drained
1 can (15oz) kidney beans, drained 2 grilled chicken breast, chopped 1 can (12oz) whole-kernel corn, drained 1 medium red onion, chopped 1 cup fat-free French dressing
Directions:
Cook and chop the chicken and then mix the beans, corn, onion, and chicken together. Pour in the 1 cup of fat-free French Dressing and you are finished. You now have an excellent meal that is portable and can be eaten cold or hot. It tastes great both ways
Citrus Basil Salmon
2 Tbsp. basil olive oil
4 Tbsp each fresh lemon and lime juice
1 ½ tsp. lemon zest
1 tsp salt
½ tsp. Freshly ground black pepper
4 – 7 to 8 skinless salmon fillets
Directions:
In a large shallow dish , whisk together 1 Tbsp of the basil oil, 3 Tbsp of the lemon juice, 3 Tbsp of the lime juice, ½ tsp lemon zest, ½ tsp of the lime zest, ½ tsp salt, and ¼ tsp of the pepper. Add Salmon to dish, turning to coat fillets. Spray a large nonstick skillet with olive oil cooking spray. Heat over medium high heat. Add salmon, rounded side down, and cook 4 minutes. Turn fillets and cook 3 to 4 minutes for medium-rare or longer for desired doneness. Remove from heat. Spoon the remaining 1 Tbsp basil oil and the remaining 1 Tbsp each lemon juice and lime juice over fillets, dividing evenly. Sprinkle fillets with remaining 1 tsp each lemon and lime zest, ½ tsp salt, and ¼ tsp pepper.
Apple Mushroom Turkey Burgers
1lb ground turkey breast 5 mushrooms, finely chopped 1/2 small onion, finely chopped 1/2 apple, finely chopped
1/2 tablespoon coconut oil or Smart Balance spread 1tsp lemon juice 1 omega-3 egg 1/2 tsp salt garlic powder and pepper to taste
Directions:
Fry onion until brown. Then add the apples and mushrooms and stir-fry for another 4 minutes. Place all of the ingredients into a large bowl and mix thoroughly. Form into 2 large patties and broil 4 inches from heat, 6 minutes on each side. The burgers are done when juice run clear after being pierced with a fork.
Farmer’s Market Squash Sauté
2 yellow squash, sliced 2 zucchini, sliced 2 cloves garlic, minced 1 Tbsp. EVOO ½ cup 2% Mozzarella cheese 2 Tbsp. Chopped basil 2 Tbsp. Grated Parmesan cheese
Directions:
Cook Zucchini and squash in hot oil in large skillet on medium heat for 3 min. stirring occasionally. Add garlic; cook 3 min. or until vegetables are crisp-tender. Remove from heat; stir in mozzarella and basil. Sprinkle with Parmesan.
Grilled Steak and Vegetable salad
½ c. Light Balsamic Vinaigrette Dressing, divided
1 boneless steak
2 large yellow peppers, cut lengthwise in half
8 cups of spring greens or torn mixed salad greens
2 large tomatoes cut into wedges
½ cup thinly sliced red onions
Directions:
Preheat grill to med-high heat. Reserve 1/3 cup of the dressing. Brush the remaining lightly onto one side of the steak and onto cut sides of peppers.
Place steak and peppers on grill, dressing side down. Grill steak 5 min. on each side or to your likings. Grill peppers for 10 min. (Peppers do not need turning.) Meanwhile, place greens in bowls and top with tomatoes and onions.
Cut steak across the grain into thin slices; cut peppers into strips. Arrange steak and peppers over salads. Drizzle with remaining dressing.