MODBOD Flexible Meal Plan - newunivera.com · ModBod Flexible Meal Plans all rely on a good mix of...

YELLOW (Moderate) Flexible Meal Plan

2MODBOD Flexible Meal Plan

YELLOW (Moderate) Flexible Meal Plan

Meal Plan incorporates:

• ModBod Protein Shakes

• ModBod Protein Cookies

• ModBod Thermogenics

This Flexible Meal Plan represents an entire week’s worth of meals. That’s seven days

of breakfasts, lunches and dinners with snacks in between. If you are the type of person

who likes to follow instructions to a ‘T’ that’s great because they’re all here! The meal

plan is as descriptive as possible without unnecessarily limiting your choices.

The great thing about ModBod and this meal plan is that it’s designed to be flexible.

Let’s say there is one particular lunch in the plan which you prefer over the others.

You can have that lunch every day if you want.

The same goes for the components of each meal. For example, some meals include

broccoli. If you can’t stand broccoli, simply substitute it for another serving of green

vegetable of roughly the same size. This idea applies for proteins and fruits as well.

Don’t like fish? Then substitute a chicken breast of about the same size and weight.

Quality is king so the one rule to keep in mind is to not substitute with a less-healthy

option. For example, you wouldn’t want to replace whole wheat bread with white bread

or chicken with hamburger because those foods typically have a higher calorie value.

WAIT! Did you just say CALORIE? But I thought I don’t have to count calories

on this plan?!

You don’t, but it would be irresponsible to create an eating plan that didn’t take caloric

intake into consideration. That’s why it’s already been done for you! By laying out each

meal, ModBod has taken some of the work out of weight loss so you can focus on getting

back to the fitter you.


ModBod Flexible Meal Plans all rely on a good mix of complex carbohydrates,

(whole grains, fruits, vegetables), proteins (fish, chicken, lean meats, dairy, eggs),

and healthy fats (olive oil, nuts).

Seasoning is encouraged as most seasonings have very little to no caloric value,

but be mindful of sodium levels. Some seasoning blends contain large amounts

of sodium. You may also sweeten your foods or beverages with your choice

of no-calorie sweeteners. (Stevia, Sucralose, Splenda®, etc.)

Some meals specifically include skimmed milk as a drink, but you may also have coffee

for breakfast and green tea or water as a beverage with other meals. The more water,

the better!

If you still feel hungry, then eat more colourful vegetables. Think: Unlimited colourful

vegetables! Ready to get started?


Breakfast ¾ cup of cooked oatmeal

1 cup of skimmed milk

2 tbsp. of raisins

1 small banana

1 ModBod Thermogenics tablet (mid-morning)

Morning Snack 1 serving of ModBod Protein Shake, mixed with water

Lunch 1 cup of minestrone soup

8 whole wheat crackers

1-150g (5 oz.) container of light, fat-free vanilla yogurt

½ cup of mandarin oranges

1 ModBod Thermogenics tablet (mid-afternoon)

Afternoon Snack 2 ModBod Protein Cookies

1 glass of water

Dinner 115g (4 oz.) of baked or grilled chicken breast

Mixed vegetables sautéed in 1 tsp. olive oil

1/2 cup of yellow squash

1/2 cup of mushrooms

1/2 cup of spinach

1 cup of cooked brown rice

Evening Snack 1-150g (5 oz.) container of non-fat plain Greek yogurt

1 tbsp. of sugar-free or reduced sugar jam (if desired)

MONDAY


TUESDAYBreakfast 1.5 cups of high fibre cereal

1 cup of skimmed milk

1 banana, small


Morning Snack 2 ModBod Protein Cookies

Lunch 2 slices of whole grain bread

Lettuce, tomato, cucumber (if desired)

1 tbsp. reduced fat mayo or sandwich dressing

85g (3 oz.) of sliced turkey breast

1 cup of chicken-vegetable soup


Afternoon Snack 1 serving of ModBod Protein Shake mixed with water

Dinner 3 cups of mixed green salad

115g (4 oz.) of grilled chicken

½ cup of beets

3 tbsp. of reduced fat Italian salad dressing

Evening Snack 1 cup of fat-free cottage cheese

1 tbsp. of reduced sugar or sugar-free jam (if desired)


WEDNESDAYBreakfast 1 serving of ModBod Protein Shake mixed with water

1 English muffin

1 tbsp. of almond butter


Morning Snack 1 large banana

Lunch 2 slices of whole grain bread (for sandwich)

60g (2 oz.) od chicken or turkey breast meat

Lettuce, tomato, cucumber

2 tsp. of reduced fat mayo or sandwich dressing

1 cup of baby carrots

1-150g (5 oz.) container of sugar-free and fat-free yogurt


Afternoon Snack 1 cup of fat-free cottage cheese

Dinner 85g (3 oz.) of baked or grilled tilapia or other white fish

1 cup of steamed broccoli

2 cups of green salad with vegetables (spinach, lettuce, tomatoes, radish, celery)

2 tbsp. reduced fat Italian dressing

1 medium baked sweet potato

1 tsp. of maple syrup

Evening Snack 2 ModBod Protein Cookies

1 glass of water


THURSDAY

Breakfast 2 medium eggs, scrambled (using calorie-free cooking spray)

1 whole grain English muffin

1 tbsp. of whole fruit, sugar-free jam or jelly



1 glass of water

Lunch 1 serving of ModBod Protein Shake mixed with water

½ whole grain bagel

1 tbsp. of fat-free cream cheese


Afternoon Snack 1 medium apple

Dinner 115g (4 oz.) of hamburger patty, grilled

1 whole wheat hamburger bun (or whole wheat bread)

Mustard, dill pickles, 2 tbsp. ketchup

1 cup of roasted sweet potatoes

2 cups of green salad

2 tbsp. of reduced fat Italian dressing

Evening Snack 1 handful of almonds

1-150g (5 oz.) container of light vanilla fat-free Greek yogurt


FRIDAYBreakfast 1-150g (5 oz.) container of light vanilla fat-free yogurt

1 cup of strawberries

1 slice of whole grain bread, toasted

1 tbsp. of almond butter


Morning Snack 1 serving of ModBod Protein Shake mixed with water


85g (3 oz.) of water-packed tuna

2 tbsp. of reduced fat mayo or sandwich dressing

2 slices each of lettuce, tomato, onion, pickles, if desired

30g (1 oz.) of baked potato chips (about 15 chips)



1 glass of water

Dinner 1.5 cups of turkey chili

1 slice of fat-free cheese

8 whole wheat crackers

½ cup of baby carrots

Evening Snack 1 sugar-free chocolate pudding cup


SATURDAYBreakfast 2 eggs, scrambled with

¼ cup of mushrooms, ¼ cup of onions, ¼ cup of green or red pepper

1 tsp. of olive oil (for cooking eggs and vegetables)

1 slice of whole grain toast

2 tsp. sugar-free or reduced sugar jam


Morning Snack 1 cup of baby carrot sticks

2 tbsp. reduced fat ranch dressing

Lunch 1 serving of ModBod Protein Shake mixed with water



1 glass of water

Dinner 115 g (4 oz.) of grilled or baked salmon

1 tsp. of olive oil

1 medium baked potato

2 tbsp. of reduced fat sour cream

1 cup of steamed green beans

2 cups of mixed green salad with tomato, carrots, cucumbers and mushroom sliced in

2 tbsp. reduced fat Italian dressing

1-120 ml (4 oz.) glass of wine (optional and legal age)

Evening Snack1-150g (5 oz.) container of non-fat plain Greek yogurt with 1 tbsp. of sugar-free or reduced sugar jelly or jam, if preferred


SUNDAYBreakfast 3 whole wheat pancakes (10 cm (4”) diameter)

4 tbsp. maple syrup or 6 tbsp. sugar-free jam

1-150g (5 oz.) container of light vanilla non-fat Greek yogurt

½ cup of sliced strawberries



1 glass of water


1 slice of fat-free cheese

2 tbsp. hummus

2 slices of lettuce, 2 slices of tomato

1 cup of vegetable soup


Afternoon Snack 1 serving of ModBod Protein Shake mixed with water

Dinner 85g (3 oz.) of roast beef

1 cup of steamed broccoli

1 cup of brown rice

1.5 cups of mixed green salad with celery, tomatoes and radishes

2 tbsp. of reduced fat Italian dressing

Evening Snack 1 cup of fat-free cottage cheese with sugar-free or reduced sugar jam, if desired


The list below represents one week of the YELLOW Flexible Meal Plan menu. It may not be necessary to purchase all items if you do not intend on eating certain meals. For example, the Saturday evening meal features beef. If you don’t like beef, you can substitute a fish fillet or chicken breast for that meal. Buy what you will get the most use out of without drastically compromising the basic components of the diet. Additionally, for some items it may be easier or more cost-effective to buy higher quantities of foods listed. In that case, simply increase the quantities as needed for two or even three weeks of meals.

Proteins/Meats AmountSliced turkey (deli meat) 140g (5 oz.)Fresh or frozen salmon fillet 1Fresh or frozen white fish or cod fillets (can be interchanged) 1Skinless chicken breast (fresh or frozen, not breaded) 2Roast beef or lean steak 85g (3 oz.)Lean hamburger 115g (4 oz.)Turkey chili 1.5 cups (fresh or canned)

Dairy AmountSkimmed milk 2 liters (½ gallon)Sugar-free pudding cups 1 packageGreek yogurt, non-fat, preferably sugar-free or no sugar added, 120 calories or less. 4 x 150g (5 oz.) containersYogurt, light, fat-free 3 servingsFat-free cream cheese 1 small containerFat-free cottage cheese 1 x 680g (24 oz.) containerEggs 4Reduced fat sour cream 1 small container

Fruits AmountApples, medium-sized, preferably Granny Smith 1Banana 3Strawberries 1.5 cups Raisins 1 small container

SAMPLE SHOPPING LIST

Continued on following page


Vegetables AmountFresh spinach (bagged or whole head) approx. 2 cupsMixed green salad approx. 8 cupsTomatoes 3Green beans (fresh, canned or frozen) 2 cups Baby carrots 2 cupsMedium sweet potatoes 2Potato for baking, small 1Broccoli (fresh or frozen) 2 cups Celery 1 small bunchCucumber 1Mushrooms 1 small packageOnion 1Yellow squash 1Red pepper 1

Breads & Grains AmountWhole grain bread with 90 calories or less per slice 1 loafBrown rice 1 small box/bagPlain oatmeal (unflavoured, unsweetened) 1 small box/bagWhole wheat crackers 1 small boxWhole grain bagel 1Whole wheat pancake mix 1 small boxHigh fibre cerealWhole grain English muffin 2Baked potato chips 1 single serving bag

Canned Goods AmountMinestrone soup (low sodium) 1 canChicken-vegetable soup (low sodium) 2 cansMandarin oranges (in its own juice, not syrup) 1 small canBeets 1 small canTuna in water 1 can


Continued on following page


Healthy Fats AmountAlmond butter 1 jarAlmonds 2 handfulsPecans 1 handful

CondimentsMustardDill picklesOlive oilReduced fat Ranch dressingReduced fat Italian dressingReduced fat Mayo or sandwich dressingStevia or Sucralose can be used to tasteMaple syrup Sugar-free or reduced sugar jelly or jamHummusKetchup

BeveragesGreen teaCoffee

Disclaimer: If you have any concerns or conditions, or are on any medications, consult your health care professional before starting the ModBod™ Diet program. Neither Univera Canada Ltd. nor the person who introduced you to this program can accept liability for your health and safety. You alone are responsible for your health, dieters are strongly recommended to approach this diet program with the guidance of a health professional and, in the event of any ill effects from this program, are advised to discontinue use of the products and to seek medical guidance. Univera Canada Ltd., its employees, consultants, and its independent associates will not be liable for any harm or injury caused by failure to follow program instructions. Results are not guaranteed and individual experiences can and do vary.


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