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Herbal ife Simple Meal Planning GuideThe ShapeVVorks TI.l weight-los s program has been des igned to help you los e weight and get good nutrition without feelinghungry. Individuals may pers onaliz e their s hakes, s nacks and meals, as well as cus tomiz e their s upplement program.

Breakfast

2 scoops ofFormula 1Nutriti 0na IShake Mix

8oz. glass ofnonfat milk orsoy milk

=approximately 29 grams of protein

Lunch

2 scoops ofFormula 1NutritionalShake Mix

8 oz. glass ofnonfat milk orsoy milk

=approximately 29 grams of protein

Snacks

-tbsp. of

Formula 3PersonalizedProtein Powder

1 cup of fresh orfroze n fru it

Blend well A delicious andnutriti 0usshake! Enjoya cup

of energizingHerbal

Concentrate.

Don't forget:Formula 2MuItivita minComplex (one

tablet)

1 cup of fresh orfroze n fru it

Blend well

Add more Formula 3 Personalized Protein Powder to your shake based onyour needs.

2 tbsp. ofFormula 3PersonalizedProtein Powder

A delicious andnutriti 0usshake! Don't forget: Formula 2

Multivitamin Complex (oneta blet)

1 cup of cut, rawvegetables

GreattastingCream of

Chicken Soup

=approximately 12 grams of proteinDinner

Add more Formula 3 Personalized Protein Powder to your shake based onyour needs.

OR-_ OR ORDeliciousHerbalife

Roasted SoyNuts with

Cardiaj' SaltMen may have two snacks a day.

3 to 6 oz. of fish,skinless chicken,lean red meat or

soy-meatsubstitute

SatisfyingProtein Bar infour flavors

RefreshingBeverage Drinkin Wild Berry orPeach Mango

flavors

Don't forget:Formula 2MuItivita minComplex (one

tablet)

HELPFUL TIPS OPTIMUM NUTRITION Individuals weighing over 220 pounds or those with 50pounds or more to lose may add one extra tablespoon ofFormula 3 to their shakes. In addition, depending onhunger and weight-loss goals, men may have two snacksa day.

Shake up your Formula 1 choices and try all five flavors. Drinking water is important. Exercise seve ra I ti mes a week. Watch out for stress eating-if you feel emotional trywriti ng instead.

Keep high-protein snacks at woll

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al ife Weight Management Eat ing GuideIdeal Mealking your own high-protein s hake puts you in control of your meal. S et upr shake area in the kitchen and keep it c lean and well-s tocked, because'll be us ing this a rea every day. Having a nice, clean blender and keeping

ur s poon and powder handy is as important as having non-fat milk or s oyilk and fresh or frozen fru it ava ilable . Try d ifferent flavors and fru its to g iverself s ome varie ty when you need it. Herba life 's Ideal Mea l inc ludes soy

ote in and essentia l vitamins and minera ls , a long with the healthy fru its've added-all in one de licious meal! The combina tion o fp ro te in and fruitnd in ShapeWorksTI.l s hakes make them more filling, s o you feel s atis fied

nd your cravings are kept at bay. R eplacing two meals with two s hakes aay will he lp you lose we ightfast and s tay motiva ted. You can replace jus te meal a day if you want to ma inta in your weight.Is Protein Important?king sure you get adequate protein intake every day is a simple and s afe way topport lo sing o r ma inta ining your ideal weight. P ro te in he lps you feel fulle r during aeal-and keeps you satis fied we ll a fte r you've eaten. Because pro te in is filling, youon't be as tempted to s nack between meals or cons ume "junk food" that's high ingar, fa t and calo ries, and low in nutritiona l va lue . P ro te in a ls o he lps reducerbohydrate cravings . Carbohydrates, espec ia lly sweets and s tarches, can triggere bra in to c rave more o f the same-which leads to a vic ious cyc le o f overeating.te in foods help b lock cravings . When you eat prote in w ith healthy carbohydrates,

ch as fruits , vege tables and who le gra ins , the pro te in will keep you satis fied, whileuc ing your cravings fo r sweets and s ta rches. This makes pro te in a powerful a llyyour questto lose we ight. In addition, prote in he lps ma inta in and build lean bodyass , which is important because it de te rmines your metabo lic ra te . To safe ly lo seeight, you need to maintain a healthy lean body mas s. N ot only does too littlero te in leave die te rs feeling weak and hungry, butthe body may begin burning lean body mass fo r energy. The pro te in in ShapeWorksTI.lakes and products is lean, eas ily digestible and lower calorie than eating meats. Women need, on average, 100 grams of protein

aily to build and maintain an optimal amount of lean-body mass . Men need more-averaging 150 grams of protein daily. T he Ideal Meallows you to meet these pro te in goals a t a very low-ca lo rie cost. These pro te in guide lines a re designed to keep you from feelingungry, and the ca lo rie -contro lled shakes a llow you to incorpo ra te plenty o f healthy fresh fruits and vegetables into a ba lanced meallan. Everyone has diffe rent pro te in needs based upon the ir s iz e, build and age , s o persona liz e your pro te in intake according to youri fy Tr igger Foodsigge r foods a re o ften used fo r emotiona l eating. They can trigger you to eat too much,e contro l and no t lo se we ight. These foods a re o ften highly flavorful, but calo ric andth little nutritiona l va lue. That's why it's important to identify your trigger foods and findealthy subs titutes. These s imple changes will empower you over the long te rm.stead of... Try ...ips , peanuts , cracke rs , pre tzels Soy nuts and high-pro te in snackseese pizza Tomato vegetable soupyonna is e, marga rine , butte r Mus ta rd, ke tchup, "no -added sugar" jam, tabascoula r (full-fa t) s alad dress ings Bals amic , rice o rw ine vinegar dress ingd meat and fatty fish S kinless white chicken, turkey, halibut, tuna

las and juices Water, Herbal Aloe Drinkstries and ice cream Fresh fruitans, potatoes, pasta S teamed vegetables

er Herbal ife today at: www.HERBALDIETSHOP.com