Page 38 - F15 Beginner Booklet English

BEGINNER MEAL GUIDE.

The road to looking and feeling better goes right through
your kitchen. Follow the calorie requirements below
during the BEGINNER program.

BEGINNER 1 BEGINNER 2

+ Women 1,400 Calories + Women 1,500 Calories

+ Men 1,900 Calories + Men 2,000 Calories

BREAKFAST.

Mix and match the following recipes
during the BEGINNER program to
start your day.

Oatmeal with Scrambled Eggs Yogurt Shake

Women Men Women Men
1 egg 2 eggs 2 ⁄3 cup plain yogurt 1 cup plain yogurt
½ cup oatmeal ½ cup oatmeal ½ scoop vanilla 1 scoop vanilla
½ cup any berries ½ cup any berries Forever Lite Ultra ® Forever Lite Ultra ®
Pinch of cinnamon 6 almonds, chopped ¼ cup museli ¼ cup museli
Pinch of cinnamon 1 teaspoon flaxseeds 1 teaspoon flaxseeds
½ cup berries 1 cup berries
Prepare oatmeal per the package instructions using water.
Add berries, cinnamon and almonds (men only). Spray a Combine yogurt with Forever Lite Ultra® and top with berries,
frying pan with cooking spray and cook eggs as desired flaxseeds and granola.
finishing with salt and pepper, hot sauce or salsa.
Quinoa Porridge
Chicken and Egg Sandwich
Women Men
Women Men 1 scoop vanilla 1 scoop vanilla
½ cup boiled & shredded ½ cup boiled & shredded Forever Lite Ultra ® Forever Lite Ultra ®
chicken chicken ½ cup quinoa, cooked 3 ⁄4 cup quinoa, cooked
3 egg whites 1 egg + 2 egg whites 1 teaspoon coconut oil, 2 teaspoons coconut oil,
2 small slices of whole/ 2 small slices of whole/ flax, chia, or hemp seeds flax, chia, or hemp seeds
multi grain bread multi grain bread 1 tablespoon dried fruit 3 tablespoons dried fruit
1 tablespoon of low fat 1 tablespoon of low fat OR ½ cup fruit OR 3 ⁄4 cup fruit
mayonnaise mayonnaise 1 /8 teaspoon vanilla 1 /8 teaspoon vanilla
1 sliced tomato 1 sliced tomato essence essence
1 salad leaf 1 salad leaf 170 ml unsweetened 200 ml unsweetened
Green Chutney Green Chutney almond milk almond milk
120 ml orange or 240 ml orange or Pinch of cinnamon Pinch of cinnamon
grapefruit juice grapefruit juice
Place cooked quinoa in a bowl and mix in coconut oil or
seeds, Forever Lite Ultra®, vanilla and almond milk. Top with
Mix the shredded chicken into the mayonnaise. Cook egg as fruit and cinnamon.
desired. Spread the green chutney on 2 slices of toasted
bread. Line one toasted bread with salad leaf, add egg,
chicken, tomato slices. Top with the other bread slice.
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