Fitness Quest Perfect SITUP Owner's Manual

Breakfast – choose one Smoothie 1 serving of whey, soy, or hemp protein 8 oz. water, almond milk, soymilk or ½ soymilk, ½ water 1 cup of fruit Blend with ice Salmon Scramble 2 eggs or 6 egg whites 1 oz. smoked salmon, cut in thin strips Non-fat cooking spray 1 tbsp. chives or other herbs to taste Put oil in pan. Add salmon, chives, herbs and egg. Cook on medium heat, stir frequently. Snack From List Lunch – choose one Roll Ups 3 oz. of reduced-sodium turkey or ham, or 3 oz. chicken breast or tofu 4 leaves of lettuce ½ bell pepper, cut into stri ...

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1 Morningstar breakfast patty + 1 slice low-fat cheddar cheese + ¼ cup salsa + 1 whole wheat pita Snack 14 baby carrots + ¼ cup hummus Lunch ½ cup cooked whole wheat pasta + 1 cup spinach, steamed + 3 oz. chicken or 5 oz shrimp + ½ cup marinara sauce Snack ½ cup sliced berries + 4 oz. non-fat, plain yogurt Dinner 6 oz. baked or broiled fish (salmon, halibut, cod etc.) + 1 cup steamed veggies + 1 cup salad + 1 tbsp. low-fat dressing *Extra: 3 slices reduced-sodium, turkey with mustard THURSDAY Breakfast ½ cup Kashi Go-Lean cereal + ½ c ...

milk + 1 tbsp. raisins Snack ½ cup non-fat cottage cheese + 1 tbsp. sugar free jam + ½ cup bran cereal Lunch Tuna salad: 1 can, water packed tuna (6 oz.) + 1 tbsp. low-fat mayo + ¼ cup chopped celery + large green salad + ½ baked yam Snack 2 whole grain Wasa crackers + 2 wedges, low-fat Laughing Cow cheese + 1 tomato Dinner 3 oz. chicken or steak sautéed in wok with 2 cups veggies of choice, 1 clove garlic, 1 tsp. fresh ginger, chopped, 1 tsp. reduced-sodium soy sauce + 1 tbsp. olive oil *Extra: 1 medium fruit SATURDAY Breakfast Egg wh ...