BestMe23 Guide

How to navigate your 35 days on the BestMe Program.

The ultimate program to transform your health in 2023 and beyond.

WHAT’S INSIDE

TABLE OF CONTENTS

Pages 3-5

GETTING STARTED

Pages 6-10

HABIT 1 Eating Healthy in Your Portion

Page 8

HABIT 1 Grocery Guide

Page 11-15

HABIT 2 Mōdere Nutritional Support Regimen

Page 16

HABIT 3 Timing

Pages 17-19

HABIT 4 Ratios and Point System

Pages 21-43

RECIPES

Page 44

WEEKLY ZOOMS

Page 45

PRIZES

GET QUICK ACCESS TO THE BESTME 23 WEBSITE

CLICK HERE

GETTING STARTED

How to Use this Guide for Best Me 23 with Jennifer DeTracy

Don’t miss out on Daily Guidance and Support Texts by texting bestme to 314.665.1767. Opt-in 24-hours before you are ready to start.

GETTING STARTED

BestMe23 is dedicated to creating the best version of you because you want to be healthy --- we all do! You desire longevity and a vibrant quality of life, not just living, but living with wellness as the best version of you.

Healthy isn’t about perfection; it’s a process of learning what is truly healthy & practicing healthy habits “most” of the time. Studies show it takes 21 days to form a new habit, so we’ll give you 23! BestMe in 23!

Thank you for trusting us with your wellness journey,

HABIT 1

Calculating Your Portions for Best Me 23 with Jennifer DeTracy

FOLLOW ALONG WITH THE VIDEO AND CALCULATE YOUR PORTION SIZE HERE

Current Weight

• Under 130 lbs. • Between 131-175 lbs. • Between 176-225 lbs. • Over 226+ lbs.

• Small Portion • Medium Portion • Large Portion • X-Large Portion

Meals Per Day

• I eat 1-2 meals per day • I eat 3-4 meals per day • I eat 5-6 meals per day

• Decrease 1 Portion • No Change to Portion • No Change to Portion

Indicate your Activity Level

• Exercise more than 7 hours per week • Exercise 5-6 hours per week • Exercise 1-4 hours per week • Do not exercise at all

• Increase 1 Portion • No Change to Portion • No Change to Portion • Decrease 1 Portion • No Change to Portion • Decrease 1 Portion • Decrease to Small Portion

Age

• 18-45 • 46-70 • 71 over

My portion size is

HABIT 1

PORTIONS GUIDE - RECOMMENDATIONS FOR BEST RESULTS

CARBOHYDRATES Complex Carb TYPE

PORTION

TYPE PROTEINS LEAN MEAT, POULTRY & SEAFOOD

PORTION

S M L XL S M L XL S M L XL S M L XL S M L XL

3-4oz 4-5oz 5-6oz 6-8oz

S M L XL S M L XL S M L XL S M L XL S M L XL S M L XL S M L XL S M L XL

1/4C 1/3C 1/2C 3/4C

GLUTEN FREE GRAINS Oats - measure dry All other grains measure cooked STARCHES Sweet, Yam or Red Potatoes

6 = 3/4 cup 8 = 1 cup 10 = 1 ¼ cups 12 = 1 ½ cups

EGG WHITES

2oz 3oz 4oz 5oz

3/4 cup 1 cup 1½ cups 2 cups

YOGURT Plain Nonfat Greek

HEALTHY FATS

8 whole 1/8 cup 1/4 cup 1/4 cup

NUTS Almond Cashew

Note: Maximum 1X per Day

PURE MŌDERE Vanilla Meal Replacement Vegetarian option

3 scoops 4 scoops 5 scoops 6 scoops

AVOCADO

1oz 2oz 3oz 4oz

PURE MŌDERE Chocolate Whey

1.5 scoops 2 scoops 3 scoops 3.5 scoops

NUT BUTTERS Peanut Almond

2 tsp 1 Tbsp 1 ½ Tbsp 2 Tbsp

FREE VEGETABLES

OILS Olive, Sesame, Walnut, Almond, Hemp

1 tsp 2 tsp 1 Tbsp 1 Tbsp + 1

CARBOHYDRATES Simple Carb

1 Tbsp 2 Tbsp 3 Tbsp 4 Tbsp

SEEDS Chia Flax Hemp

FRUIT

S M L XL

1/4 cup 1/3 cup 1/2 cup 3/4 cup

NUT MILKS Coconut Almond

4-8 grams fat 8-10 grams fat 10-12 grams fat 12-16 grams fat

This program does not offer solutions for those on a vegan diet.

Nut milks must be under 50 Calories per 8oz Cup

HABIT 1

GROCERY GUIDE

PROTEINS

CARBOHYDRATES (COMPLEX)

Mōdere Protein Powder (PURE) Egg Whites Ground Turkey Breast or Tender Loin Chicken Breasts (skinless) Lean Ground Beef (90% or leaner) VEGETABLES - FREE Mixed and/or Salad Greens Kale Spinach Bok Choy Romaine Lettuce or Leafy Lettuce Celery Asparagus Eggplant Broccoli Cauliflower - fresh or frozen riced

Flank Steak (lean) Lean Bison Canned Tuna (in water, low sodium) White Fish Scallops OR Shrimp Salmon Greek Yogurt (plain/ fat free) Green Beans/ Snap peas Carrots Onions / Scallions Bell Peppers Cucumbers Tomatoes Mushrooms Brussels Sprouts Jalapenos Squash- Spaghetti/ Pumpkin/ Yellow/ Zucchini/ Summer

Oatmeal/ Steel Cut Oats Ezekiel or Whole Grain Breads* Corn Tortillas or Low Carb Wraps Quinoa Wild Rice Brown Rice Sweet Potatoes or Yams Red Potatoes Black Beans,Red Beans, Lentils,

Black Eyed Peas, or Chickpeas* Couscous (contains Gluten) Unflavored Rice Cakes Corn Jicama Squash/Acorn & Butternut Peas Parsnips

OTHER (ALL FREE)

Water Low-Sodium Broth (Bone, chicken, veggie) Unsweetened Tea. Green or herbal is best Black Coffee or Mōdere Logiq Mōdere GO, Revitalize, Fiber Pure Monk Fruit or Stevia (powder or liquid) Vinegars - Balsamic, Apple Cider, Red Wine, Rice Wine Lemon or Lime Juice Mustard (Regular, Dijon, spicy, no sugar) Tomato Sauce (no sugar added) Garlic and Shallots Sugar Free Jello Torani Sugar Free Syrup (Stevia) Taco Seasoning/ no added sugar or oil Brands we like: Flavor Gods, Skinny Girl,

CARBOHYDRATES (SIMPLE) FRUIT Grapefruit Rasp, Black, Blue, Straw -- berries Apple

Peach Nectarine Plum Pomegranate Kiwi Cherries Pear Green Grapes

Cantaloupe Honeydew Orange Tangerine

Walden Farms, G Hughes Uncle Dan’s Ranch Powder

HEALTHY FATS

No sugar Salsa Tabasco Sauce

Mōdere MCT Logiq Creamer Oils: Extra Virgin Olive Oil, Sesame, Walnut, Almond, Hemp Nut Butter: Peanut, Almond (no sugar or oil added) Nuts: Almonds, Cashews

Avocado Chia, Flax or Hemp Seeds Unsweetened Almond Milk - 30 cal. per cup Unsweetened Coconut Milk - 45 cal. per cup Almond Flour** Avocado Mayo***

Coconut Aminos, Liquid Aminos, Low Sodium Soy Sauce - See Video Day 31 Fat-Free Cooking Spray Fresh or Dried Herbs (Oregano, Rosemary, Parsley, Dill, Cilantro, Mint, Basil, Thyme, Sage, etc.) Baking Soda Nutritional Yeast

*Use your substitutions chart to calculate point value per your portion.

**The Sweet Potato Bread Recipe portions are done for you. Otherwise use substitutions chart. ***Optional in Yogurt Ranch recipe. Otherwise use substitutions chart.

SUBSTITUTIONS Substitutions are not recommended for optimal results, however sometimes are necessary during your journey. The chart below will help you to read labels and be able to appropriately calculate a potential substitution. HABIT 1 PROTEIN

LABELS

FOOD SCALE

15-25 G

3-4 OZ

20-30 G

4-5 OZ

30-35 G

5-6 OZ

6-7 OZ

35-40 G

CARB

FOOD SCALE

MEASURING CUP

LABELS

10-15 G

1/4

2 OZ

15-20 G

1/3

4 OZ

20-25 G

1/2

6 OZ

25-30 G

3/4

8 OZ

FAT

LABEL

5-7 G

8-10 G

11-12 G

13-14 G

1. Most measurements will be found on your food portion chart on page 7. 2. For carbs you can minus of fiber to get net carbs

3. When reading labels look for the total grams for the

4. For carbs: • measure starches in ounces on the food scale. • measure grains once cooked in a measuring cup. • measure oats dry in a measuring cup • measure other labels by grams per serving.

macronutrient (protein, carb or fat) you want to calculate from the label. Then multiply the grams by number of servings to see the total amount. How much is your portion.

PORTIONS HABIT 1

EAT HEALTHY IN YOUR PORTION HEAVILY LIMIT THE FOLLOWING

Look at the label of the packaged foods you choose to eat. “Added sugar” is listed as a percentage under “ % daily value “ Keep it under 10%.

Added Sugar

Alcohol is seven calories per gram. Protein & Carbs are four calories per gram! In addition, alcohol creates an acidic environment that lowers immunity, kills healthy bacteria & cells, and may reduce muscle mass.

Alcohol

Did you know that we are the only mammal that drinks milk from another mammal after we are weaned?! Calves grow 10x, from 200lb to 2000lb in 6 months. You don’t NEED milk or cheese.

Dairy

Aspartame, sucralose, saccharin, acesulfame-k, neotame. In small amounts, occasionally is fine. However, everyday use may contribute to bloating, loose stool, and gas-related discomfort for many.

Artificial Sugars

When you eat healthily & exercise your body will create energy, so you don’t have to manufacture it. Stimulants and alcohol break down lean muscle tissue

Stimulants

EAT THIS INSTEAD OF THAT TOMATO BASED SAUCE MONK FRUIT OR STEVIA WATER W/ GO OR REVITALIZE RICE/OATMEAL/QUINOA ALMOND OR COCONUT MILK AVOCADO NONFAT GREEK YOGURT FRESH

WHITE CREAM SAUCE ARTIFICIAL SWEETENERS SODA OR POP GLUTEN/WHEAT/FLOUR/CEREAL COWS MILK MAYO SOUR CREAM CANNED OR DRIED DEEP FRIED DELI MEATS OR PROCESSED MEATS

BAKED, BROILED OR GRILLED LEAN MEAT, POULTRY & FISH

PORTIONS HABIT 2 We support Mōdere for a clean approach and effective safe ingredients. Supplements don’t replace food, they partner with food to create optimal health. Start your Mōdere regimen on Day 8. NUTRITIONAL SUPPORT TRACKER SMART ENERGY INSERT A CHECK MARK WHEN TAKING YOUR MŌDERE REGIMEN

TIME

WHAT

QUANTITY

MON TUE WED THU FRI

SAT SUN

Wake

Trim (Optional)

1 Tbsp.

Wake

Logiq Coffee

See Recipes

W/ Breakfast

Burn & Carb Blocker

1 Burn, 2 CB

W/ Lunch

Burn & Carb Blocker

2 Burn, 2 CB

Anytime

Probiotic

I Packet

PM Snack

PURE* Shake w/ Fiber

See Recipes

Bedtime

Optipack

2 Sachets

*PURE Chocolate Whey OR PURE Vanilla MR

INSERT A CHECK MARK WHEN TAKING YOUR MŌDERE REGIMEN

TIME

WHAT

QUANTITY

MON TUE WED THU FRI

SAT SUN

Wake

Trim (Optional)

1 Tbsp.

W/ Breakfast

Burn & Carb Blocker

1 B, 1 CB

W/ Lunch

Burn & Carb Blocker

2 B, 2 CB

Anytime

Probiotic

1 Packet

Hungry/tired

GO/Fiber/Reds

mix all (hot or cold)

Afternoon

PURE* Shake

Your Portion

Bedtime

Optipack

2 Sachets

*PURE Chocolate Whey OR PURE Vanilla MR

PORTIONS HABIT 2 We support Mōdere for a clean approach and effective safe ingredients. Supplements don’t replace food, they partner with food to create optimal health. Start your Mōdere regimen on Day 8. NUTRITIONAL SUPPORT TRACKER LEAN BODY + GO INSERT A CHECK MARK WHEN TAKING YOUR MŌDERE REGIMEN

TIME

WHAT

MON TUE WED THU FRI

SAT SUN

Wake

Trim

1 Tbsp.

W/ Breakfast

Burn

1 Burn

W/ Lunch

Burn

2 Burn

Anytime*

1 Packet

Before Bed

Activate**

1 Packet

Bedtime

Optipack

2 Sachets

**Activate is only taken the first three nights *GO is Optimally taken before 5PM

PORTIONS HABIT 2 We support Mōdere for a clean approach and effective safe ingredients. Supplements don’t replace food,

they partner with food to create optimal health. Start your Mōdere regimen on Day 8. NUTRITIONAL SUPPORT TRACKER REPLENISH INSERT A CHECK MARK WHEN TAKING YOUR MŌDERE REGIMEN

TIME

WHAT

MON TUE WED THU FRI

SAT SUN

Wake

Trim (optional)

1 Tbsp.

W/ Breakfast

Carb Blocker

W/ Lunch

Carb Blocker

Anytime

Probiotic

1 Packet

Afternoon

Revitalize + Fiber

1 Packet + 1 Scoop

Afternoon

PURE* Shake

Your Portion

Bedtime

Optipack

2 Sachets

*PURE Chocolate Whey OR PURE Vanilla MR

MIDPOINT PROGRESS TRACKER

PROGRESS PICTURES. Always take a progress picture Not only can progress photos show weight loss in ways that the scales and measurements sometimes can’t, they’re also a great motivator to keep going as you can physically see how you’re achieving your goals. You’ll take your pictures in the same spot every time. Choose a place with few distractions and lots of light. A blank wall next to natural sunlight is the best. HOW TO POSE Stand naturally. Don’t suck in. No need to flex. You are not taking a posed shot for Instagram. You’re looking for real life change here! + Pose 1: Straight on, hands on your hips or at your sides. + Pose 2: Side (left and right), with hands at your sides. + Pose 3: Back is facing the camera, hands at your hips or at your sides.

Day One

Day 15

Day 35

Chest

Waist

Hip

Right Thigh

Left Thigh

Right Arm

Left Arm

Weight

PORTIONS HABIT 3

ASK YOURSELF AM I: 1- EATING EVERY 3-4 HOURS? • Eat breakfast within 1 hour of waking up OR immediately after a morning workout. • Don’t eat sooner than 3 hours or wait longer than 4 hours, between meals. • Hunger is OK. However, if you feel lightheaded prior to 3 hours then your prior meal didn’t have enough to sustain you for 3 hours. • If you are not hungry after 4 hours eat anyway! You need to strengthen your metabolism. TIMING CHECKLIST Fueling yourself consistency is important to ensure a healthy metabolism and appetite control. Start tracking meal timing success on day 15. If you successfully do both meal timing exercises check the box for the day.

2- EATING 4 TO 6 X PER DAY? • No mindless snacking. Be intentional! • Make an eating schedule that you learn to stick to.

20 21

26 27

30 31

PORTIONS HABIT 4

MEAL RATIOS

Create your BestMe Day using the portion chart on page 7 & the recipes in this guide. Any day between 9-11 points trains your body to burn fat. Consume vegetables at least 1X or more per day. You may have a third or half portion, but no more than 1 full portion of protein, carb, or fat per meal. PROTEIN CARB FAT VEGGIE

0 to 3 Simple and/or Complex

DAILY PORTIONS

3 to 5

0 to 3

Unlimited

POINTS

1 Portion = 1 Point

1 Portion = 2 Points

Any Portion = 0 Points

YOUR POINT SYSTEM 0 - 8 points

Lacking Nutrition

YOUR TARGET POINTS FOR RESULTS

9 - 11 points

Fat Loss

12 - 14 points

Maintenance

15 + points May Cause Weight Gain HOW TO USE YOUR MEAL TRACKERS - EXAMPLE 1

MEAL TIME WHAT I ATE

MON TUE WED THU FRI

SAT SUN

Logiq Coffee Hot (1/2 a Fat) Egg Whites & Avocado = P+F

IIII

7 AM

10 AM

Turkey Patties w/ Yogurt Ranch = P

Salmon w/ Pico De Gallo = P+V

1 PM

Peaches & Cream Shake = P

4 PM

III

MCT Chicken Curry = P+F

7 PM

Bedtime / Optional Protein

9:30 PM

TOTAL DAILY POINTS

PORTIONS HABIT 4

HOW TO USE YOUR MEAL TRACKERS - EXAMPLE 2

MEAL TIME WHAT I ATE

MON TUE WED THU FRI

SAT SUN

Egg Whites with Cinnamon & Monk Fruit P

5:30 AM

Yogurt Cheesecake (+berries) = P+C

8:30 AM

Chicken, Spanish Rice, Avocado = P+C+F

IIII

11:30 AM

Peaches & Cream Shake = P

2:30 PM

Turkey Tenderloin with savory sweet potato’s & Broccoli = P+C+V

5:30 PM

Bedtime

8:30 PM

TOTAL DAILY POINTS

PORTIONS HABIT 4

MEAL TRACKER - TEMPLATE

MEAL TIME WHAT I ATE

MON TUE WED THU FRI

SAT SUN

TOTAL DAILY POINTS

MEAL TIME WHAT I ATE

MON TUE WED THU FRI

SAT SUN

TOTAL DAILY POINTS

Recipes

PROTEIN RECIPE

Maple Dijon Turkey Tenderloin

1 PT

Ingredients + 2lbs. of Turkey Breast Tender Loin + 1 1/2 tbs Walden Farms Pancake Syrup + 2 tbs Apple Cider Vinegar

+ 1 tbs Dijon Mustard + 1 tbs Garlic, minced + 1/2 tsp thyme + 1/2 tsp Poultry Seasoning

+ 1 tsp Sea Salt + 1/4 tsp Pepper

How to make it 1. Combine all ingredients in a large Zip Lock Bag 2. Marinate 25+ minutes 3. Bake @ 400 in shallow baking sheet, 28-35 4. mins. 5. Enjoy!

TIP: Add a veggie and a fat or carb for more points.

Serving Size

Small approx 9 3.5 oz servings Medium approx 7 4.5 oz servings Large approx 7 5.5 oz servings Extra Large approx 5 6.5 oz servings

PROTEIN RECIPE

Turkey Meatloaf

1 PT

Ingredients + 1.5 lbs ground turkey

+ 1 clove of garlic, minced + 1/2 yellow onion, diced + 1/3 cup liquid egg whites + 1/2 lemon, juiced + 1 cup chopped mushrooms + 2 teaspoons salt + 2 teaspoons fresh chopped basil + 1/2 red pepper, diced

How to make it 1. Preheat oven to 350F 2. In a large bowl, mix together turkey, garlic, onion, egg whites, lemon, mushroom, peppers & seasonings 3. Transfer to lightly sprayed loaf or baking pan. 4. Bake for 35-40 minutes 5. Quick Tip: Cut into your portion and wrap individually in aluminum foil for a fast grab n go protein! 6. Combine with homemade Tomato Sauce or Pico! Great with Greek Yogurt Ranch

Serving Size

Small approx 7-8 3-4 oz servings Medium approx 6-7 4-5 oz servings Large approx 4-5 5-6 oz servings Extra Large approx 3-4 6-7 oz servings

PROTEIN RECIPE

Chicken Shawarma

1 PT

Ingredients + 2 lbs Boneless Skinless Chicken Breast + Zero Calorie Non-Stick Spray, Olive Oil + 1 Tbsp Smoked Paprika + 2 tsp Cumin + 1/2 tsp Ground Turmeric + 6 cloves Garlic, minced or grated + 2 Lemons, juiced + 4 Shallots, halved + 1/2 tsp Crushed Red Pepper Flakes (optional) How to make it 1. Spray a bowl with the zero-calorie olive oil spray on both sides and coat sides with the juice of 1.5 lemons. 2. Coat chicken with smoked paprika, cumin, turmeric, crushed red pepper (optional) & a pinch of salt. 3. Marinate for 15 minutes or overnight in the fridge. 4. Spray shallots with the olive oil spray & a pinch of salt & pepper 5. Bake at 425 for 25 to 30 minutes

On a Grill 1. Preheat grill on high, 10-15 minutes.

2. Turn down to medium (425/450) & grill for about 4 - 5 min per side. Done when the Internal Temp is 165. When the chicken is almost done, add the shallots to grill until charred

Serving Size

Small approx 9 3.5 oz servings Medium approx 7 4.5 oz servings Large approx 6 5.5 oz servings Extra Large approx 5 6.5 oz servings

PROTEIN RECIPE

Turkey Sausage

1 PT

Ingredients + 1 lb Ground Turkey + 1/2 tsp Salt + 1 tsp Ground Pepper + 1/2 tsp Garlic Powder + 1/2 tsp Dried Thyme

+ 1/2 tsp Dried Sage + 1 tsp Fennel Seeds + 1 Tbs Walden Farm’s Maple Syrup

How to make it 1. Combine all ingredients. 2. Form 2.5 ounce patties: 3. Cook in a frying pan, until browned on both sides 4. Each patty cooks off .25 ounces per 1 ounce

TIP: Eat alone or with Yogurt Ranch Dip! Great with egg whites. Every 1/2 patty = 2 egg whites or 1/4C liquid egg whites

Serving Size

Small- Make this recipe into 5 servings 1 Patty = 1 serving

Medium - Make this recipe into 4 servings 1 Patty = 1 serving

Large- Make this recipe into 3 servings 1 Patty = 1 serving

Extra Large- Make this recipe into 2 servings 1 Patty = 1 serving

PROTEIN RECIPE

Greek Yogurt Cheesecake

2 PT

Ingredients + 1 box Sugar-Free & Fat-Free Jello Pudding Mix, Cheesecake flavor + 2 cups Plain Nonfat Greek Yogurt + 1 Scoop Mōdere Fiber

How to make it 1. Thoroughly combine ingredients 2. Chill & serve

RECIPE INCLUDES MODERE FIBER

Serving Size

Small approx 3/4 Cup

Medium approx 1 Cup

Large approx 1 1/2 Cups

Extra Large approx 2 Cups

PROTEIN RECIPE

MCT CURRY

1 PT

Ingredients + YP precooked chicken or shrimp + YP Mōdere MCT Creamer (1 scoop per S,M,L,XL) + Per scoop of creamer: + 1/2 C Coconut Milk (45 calories per cup or less) + 1 tsp Curry Powder + 1/2 C diced Bell Pepper

+ 1/2 C diced Onion + Himalayan Salt, TT + 2 Crushed Raw Cashews for garnish.

How to make it 1. Spray Sauté pan with zero-calorie cooking spray. 2. Sauté Bell Pepper, Onion, and Protein. 3. In a separate bowl, whisk together Coconut Milk, Curry, Mōdere MCT Creamer, & Himalayan Salt. 4. Pour over protein & peppers. Warm through. 5. Serve and top with crushed cashews. 6. ENJOY!

Serving Size

Makes one serving

RECIPE INCLUDES LOGIQ CREAMER

PROTEIN RECIPE

PEACHES & CREAM SMOOTHIE

1 PT

Ingredients + Nonfat Plain Greek Yogurt + Liquid Egg Whites + Almond Milk + Torani Sugar-Free Peach Syrup + Mōdere PURE Vanilla Meal Replacement + Mōdere Fiber + Ice Cubes How to make a small, medium, large portion For Small Add 3 ice cubes & 1/4 cup of each, almond milk, egg whites and NF Greek Yogurt For Med Add 3 ice cubes & 1/3 cup of each cup of each, almond milk, egg whites and NF Greek Yogurt For Large Add 5 ice cubes & 1/2 cup of each cup of each, almond milk, egg whites and NF Greek Yogurt THEN ADD 1. 1 scoop Mōdere PURE Vanilla MR 2. 1 scoop Mōdere Fiber 3. 1 pump (1 tbs) Torani Sugar Free Peach Syrup How to make an X-large portion Add 6 ice cubes & 3/4 cups of each cup of each, almond milk, egg whites and NF Greek Yogurt THEN ADD 1. 3 scoops Mōdere Vanilla MR 2. 3 scoops Mōdere Fiber 3. 3 pumps (2 tbs) Torani Sugar-Free Peach Syrup

RECIPE INCLUDES FIBER & PURE Vanilla MR

PROTEIN RECIPE

LOGIQ COFFEE ICED

1 PT

Ingredients & How to Make it + In a tall glass combine: + 1/8 cup hot water with Logiq Coffee + 1 serving Liquid Egg Whites + 1 tsp Liquid Stevia + 1/8 cup Unsweetened Vanilla Almond Milk + Add ice

RECIPE INCLUDES LOGIQ COFFEE

PROTEIN/FAT RECIPE

CHOCOLATE PEANUT BUTTER SMOOTHIE

3 PT

Ingredients & How to Make it + In a blender combine & blend: + 1/2 YP Pasteurized Liquid Egg Whites + 1 Scoop of PURE Chocolate Whey ( SMALL & MEDIUM PORTION) + 2 Scoop of PURE Chocolate Whey ( LARGE & XL PORTION) + Your Portion (YP) of No Sugar Peanut Butter + 1/4 cup of non-fat plain Greek yogurt + 1/4 cup of your choice nut milk + 5-8 ice cubes

RECIPE INCLUDES PURE CHOCOLATE WHEY

PROTEIN/FAT RECIPE

3 PT

PB& J Omelet

Ingredients + Your Portion (YP) Egg Whites + I Revitalize or 1 Scoop of PhytoReds + Your Portion (YP) of Peanut Butter

How to make it 1. Spray Pan with Non-Stick Spray 2. When Egg whites are almost cooked through... 3. Add Peanut Butter and the Revitalize or PhytoReds and fold over. 4. Enjoy!

RECIPE INCLUDES MODERE REVITALIZE OR PHYTOREDS

1/2 PROTEIN/FAT/CARB RECIPE

OATMEAL PEANUT BUTTER COOKIE DOUGH

3.5 PT

Ingredients & How to Make it + Combine all the following and mix to cookie dough consistency: + Your Portion (YP) Dry Oats + 1 scoop PURE Chocolate Whey + YP Crunchy Peanut Butter ( No Sugar) or crushed raw cashews + Add Pasteurized Liquid Egg Whites enough to create a thick cookie-dough consistency + Optional Sprinkle Pumpkin Spice or Cinnamon + Eat cookie dough immediately as is + You can also freeze cookie dough and eat frozen

RECIPE INCLUDES PURE CHOCOLATE WHEY

FAT RECIPE

TOMATO & AVOCADO SALAD

2 PT

Ingredients + 1 large pkg Cherry Tomatoes or 2 large Tomatoes, diced + Fresh Basil to taste, cut about 10 leaves + 1/2 small Red Onion + Diced 1/2 YP Avocado cubed + 1/2 YP Olive Oil + Balsamic Vinegar TT + 1 tsp finely ground Sea Salt

How to make it 1. In a bowl, combine all ingredients. 2. TT = To taste

Serving Size

Makes 1 Serving

YP - Your Portion TT- To Taste

FAT RECIPE

LOGIQ HOT COFFEE

2 PT

Ingredients & How to Make it + First, Whisk or froth until smooth: + 1 cup unsweetened Vanilla Almond or Coconut Milk + 1 scoop Logiq MCT creamer + Microwave for 2 minutes Then, in a mug, add: + 1/8 cup hot water with 1 serving of Logiq Coffee + 1-3 pumps Sugar Free Syrup OR NuNatural Choc Syrup + Add a dash of pure Monk Fruit, if desired. + Pour hot Almond Milk & creamer over an espresso shot & enjoy!

RECIPE INCLUDES LOGIQ COFFEE & CREAMER

CARB RECIPE

HEALTHY SPANISH RICE

1 PT

Ingredients + 3 cups - uncooked Brown Rice

+ 1 can - Diced Tomatoes w/Green Chiles + 3 tbs - Taco Seasoning Mixed in 5 1/2 cups - Water

+ 1 tbs - Extra Virgin Olive Oil + Juice of 1/2 a Lime (optional) + 3 tbs Fresh Cilantro (optional)

How to make it 1. You will need a rice cooker for this 2. In a sauté pan, brown the rice with the extra virgin olive oil. 3. Once the rice is lightly toasted, transfer it to the rice cooker. 4. Add remaining ingredients, stir & set the rice cooker to cook.

This recipe requires a rice cooker for optimal results.

Serving Size

Small 1/4 Cup

Medium 1/3 Cup

Large 1/2 Cup

X-Large 3/4 Cup

CARB RECIPE

SWEET OR SAVORY SWEET POTATOES

1 PT

Ingredients + 1-2 gallon zip lock baggies + 2 large sweet potatoes – peeled and diced SWEET: + Walden Farms maple syrup + Cinnamon or all spice SAVORY: + Garlic Powder How to make it 1. Preheat oven to 350 Degrees 2. Place all SWEET or SAVORY ingredients in the zip lock and shake well until coated. 3. Place on baking sheet and bake for 30 minutes or until desired firmness. + Sea Salt + Paprika

Serving Size

Small 2 oz.

Medium 4 oz.

Large 6 oz.

X-Large 8 oz.

CARB RECIPE

FUN CHIPS

1 PT

Ingredients + Corn Tortillas + Garlic Salt + Zero Calorie Cooking Spray

How to make it 1. Preheat oven to 350F 2. Cut Tortillas into triangles, quarters 3. Place a single layer onto a lightly sprayed cookie sheet 4. Lightly spray the top of triangles and season with garlic salt. 5. Cook for 20 minutes or until crisp 6. Use the Pico de Gallo if you get a carb!

Serving Size

Small 4 Chips / 10 grams Medium 6 Chips / 15 grams Large 8 Chips / 20 grams X-Large 10 Chips / 25 grams

CARB RECIPE

SWEET POTATO BREAD

1 PT

Ingredients + 16 oz Sweet Potato, diced

+ 1 scoop Mōdere Fiber + 3/4c Liquid Egg Whites + 1/2 Cup Almond Flour + 1/3 Cup Non-fat Greek Yogurt + 1 tbs Walden Farms Pancake Syrup

+ 1 tsp Real Monk Fruit + 1/2 tsp Baking Soda + 1/2 tsp Sea Salt + 1 tsp Ground Cinnamon

How to make it

1. Preheat oven, 350F 2. Mince Sweet Potato in a food processor until rice consistency. 3. Add remaining ingredients, and blend until smooth. 4. Place batter into a loaf pan lined with parchment paper. 5. Bake for 75 - 90 minutes or until the toothpick comes out clean.

Recipe Yields

Small 6 Servings Medium 5 Servings Large 4 Servings X-Large 3 Servings

RECIPE INCLUDES FIBER

PROTEIN/CARB RECIPE

CAULIFLOWER ICE CREAM

1 PT

Ingredients + 1/2 C Non-Fat Plain Greek Yogurt + 1 Scoop PhytoReds + 1-2 oz of coconut milk + 1 Mōdere Revitalize + 1 1/2C (6oz) Frozen Riced Cauliflower

How to make it

1. Combine Yogurt, Milk and Phytos or Revitalize 2. Stir until smooth 3. Mix in Frozen Cauliflower 4. Garnish with fresh mint (optional)

Recipe Yields

86 calories per serving 10g protein 8.75g carb

RECIPE INCLUDES REVITALIZE PHYTO REDS

Small/Medium 1 pt Per Serving

Large 1 pt Per 2 Servings X-Large 1 pt Per 3 Servings

VEGGIE RECIPE/ FREE

CUCUMBER SALAD

0 PT

Ingredients + 2 English Cucumbers, washed & then sliced or spiraled + 1 Red Onion, diced fine

+ 2 packets of powder Stevia + 1 Tbsp Dill (fresh if possible) + Seasoned Rice Vinegar + Salt & Pepper, to taste

How to make it

1. Combine all ingredients in a shallow dish, 1 to 2 inches 2. Cover in Rice Vinegar about 75% 3. 3. Stir, Chill & Serve

Tip: Excellent alone or with your portion of salmon

VEGGIE RECIPE/ FREE

PICO DE GALLO

0 PT

Ingredients + 5 Whole Tomatoes, diced + 1 bunch of Cilantro, trimmed & chopped + 1/2 Red Onion, diced + 2 1/2 Fresh Limes, juiced + Salt & Garlic Powder, to taste - May use fresh Garlic instead of Garlic Powder, if desired. + May add Jalapeño if desired

How to make it

1. Mix everything together and serve

Tip: Combine with your portion Avocado to make this a fat. Combine with any meat or fish to add flare.

VEGGIE RECIPE/ FREE

PAN FRIED BROCCOLI

0 PT

Ingredients + 4 Tbsp Coconut aminos + 2 Lemons, juiced + 2 packets Stevia + 1/4 tsp Ground Ginger + 1/4 tsp Course Black Pepper + 1 head of Broccoli, chopped

How to make it

1. In a large deep frying pan, bring the first 5 ingredients to a sticky boil. 2. Toss in broccoli, reduce heat, and cover for 3-5 minutes. 3. Remove from heat, remain covered for 10 minutes.

VEGGIE RECIPE/ FREE

GREEK YOGURT DIP

0 PT

Ingredients + 1½ cups plain Fat Free Greek yogurt

+ 1 medium English or hothouse cucumber, seeded, coarsely grated and squeezed as dry as possible (about 1 cup) + 2 small garlic cloves, minced + 2 tablespoons extra virgin olive oil + Scant ¾ teaspoon salt + ¼ teaspoon freshly ground black pepper + 2 tablespoons finely chopped fresh mint or dill

How to make it

1. Combine all ingredients in a medium bowl and mix until well combined. 2. Taste and adjust seasoning if necessary 3. Cover and chill until ready to serve. 4. Before serving, sprinkle with fresh mint or dill, if desired.

This entire recipe is 206 calories, 36 grams of Protein, 16.6 Carbohydrates and 0 Fat. FREE Dip, great on Meats or Veggies!

FREE OR FAT

YOGURT RANCH

0 PT

Ingredients + Nonfat Plain Greek Yogurt + Uncle Dan’s Ranch Mix + Almond Milk (30cal per Cup) + Avocado Mayo (optional)

How to make it

Free Ranch Dip 1. Mix 1 cup Greek Yogurt 2. with 2 tsp Ranch Mix

Free Ranch Dressing 1. Make Free Dip above 2. Add 1 cup Almond Milk & an additional teaspoon of Ranch 3. Whisk. Ranch Dip as a Fat Portion 1. Make Free Dip. 2. Take any amount of dip and stir in your portion of Avocado Mayo to make 1 fat portion.

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The statements in this book have not been approved by the Food & Drug

Administration. These products and nutritional recommendations are not intended to diagnose, treat, cure or prevent diseases. Consult your physician before beginning any diet or exercise program. Results may vary.

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