Our ultimate quick-start meal plan has been designed to help accelerate the

results of your TapouT

TM
XT ftness program! We have developed ten days of
enticing recipes, nourishing food selections, and delicious meal varieties all
designed to help jump start your TapouT
TM
XT ftness regimen.
Your TapouT
TM
XT meals are high in protein and low in carbs and fat. Protein is
a macronutrient, and we require large amounts of it for basic body functions.
We use protein to build and repair tissues. It is also the building block of
bone, muscle, cartilage and blood. Higher protein consumption combined
with moderate exercise helps promote lean muscle development and reduce
hunger.
The benefts of eating lower carbohydrate meals include greater weight loss,
better fat burning action, and more consistent energy levels. A reduction in
carbohydrates in the diet helps to eliminate rapid changes in blood sugar levels
or sugar rushand the inevitable sugar crashthat often results in binge eating.
In addition, when carbohydrates are withheld from the body it ultimately relies
on fat storage to create energy, further accelerating weight loss.
Fats comprise more than double the calories per gram than carbohydrates or
protein, so following a diet that is low in fat directly supports weight loss. In
addition, saturated and/or trans fats can collect in the arteries and increase the
risk of heart disease and stroke. Following a low-fat diet is an important part of
healthy living along with portion control, limiting sodium intake, cutting out
refned carbohydrates, and drinking plenty of water.
Keep in mind that the TapouT
TM
XT program is part of a larger lifestyle change
and as you tone up, shed fat, and increase your lean body mass you are also
creating a more vigorous mind and body. This meal plan ofers recipe options
that you can either follow day by day and meal by meal or through mix and
match combinations.
The information contained in this 10-Day Slim Down Guide is not a replacement
for the advice and consultation of a medical doctor or other qualifed health
care professional. Please consult with your physician or other qualifed health
care professional before beginning this or any other exercise or weight loss
program. If you have any dietary restrictions or health conditions, please
discuss the information contained in this booklet with your doctor in order to
make appropriate modifcations to the suggested menus.
Welcome
Transformation Meals
5
5 Smart Eating Tips
Keep a Food Diary
Its important that you understand your relationship with food, and there is no
better way to do that than to keep a food diary. Use your diary to record which
foods make you feel good, which give you energy, and which leave you tired
and sleepy.
Eat More Slowly
Eating slowly actually helps reduce the appetite. Since digestion begins in the
mouth, thoroughly chewing food also promotes more complete digestion. In
addition, the slower we eat, the more efciently we metabolize food.
Never Forget Breakfast
People who eat breakfast are more likely to maintain healthy weight levels.
Eating breakfast improves concentration and reduces stress levels. In addition,
breakfast helps us maintain greater energy balance throughout the day for
better concentration and overall performance.
Drink Plenty of Water
Water is one of the best tools for weight loss available since it replaces a host
of other drinks that contain calories and sugar. Water is a natural appetite
suppressant and contains no calories, carbs, or fat. It also fushes toxins out of
our body and good hydration boosts energy.
Try Not to Eat Before Bedtime
Bedtime eating can leave you fatigued and sluggish. After a late meal, our body
stays awake to digest the food even though we may be asleep. Eating at night
also makes it harder to fall asleep and can lead to painful indigestion.
DAY 1
BREAKFAST
All American Breakfast (1 serving)
2 eggs any style (not fried)
2 slices of turkey bacon
1/2 cup melon
LUNCH or DINNER
Asian Chicken Salad(1 serving)
1 cup lettuce
1/2 cup Napa cabbage, shredded
3 oz/85g skinless, boneless chicken breast,
cooked and diced
1/4 cup mandarin oranges
2 green onions, sliced
1/8 cup snow peas
6 water chestnuts, chopped
1/8 cup bean sprouts
2 tbsp low-fat Asian dressing
Preparation: In a large bowl, combine all
ingredients and toss. Serve with 1 piece of fruit.
SNACK
Celery Boat with
Cream Cheese & Lox(1 serving)
1 stalk of celery
2 oz/56g fat-free cream cheese
2 oz/56g smoked salmon
1 slice red onion, chopped
1 slice tomato, chopped
1/4 tsp lemon juice
Salt & pepper to taste
DAY 2
BREAKFAST
Bacon & Egg Omelette (1 serving)
2 strips of turkey bacon, cooked crisp, diced
2 eggs, beaten
Preparation: Scramble bacon & eggs in a
non-stick pan.
LUNCH or DINNER
Baked Tilapia with Soy Dill Sauce
(1 serving)
1 tbsp soy sauce (preferably low-sodium)
1 scallion, thinly sliced (white and some
green)
3 tbsp fresh dill, chopped
1 clove of garlic, minced
Pinch of salt
Black pepper to taste
6 oz/170g tilapia
Preparation: Preheat oven to 425F/220C.
In a baking dish, mix all ingredients together
and stir until combined. Coat the fsh with the
marinade. Bake the fsh for 8-10 minutes, or
until the thickest part of the fsh is slightly frm.
6 7
DAY 2 Continued
SNACK
Cream Of Broccoli Soup
(1 serving)
Cooking spray
1/4 medium onion, chopped
1 medium garlic clove, minced
1/2 lb/227g broccoli, forets chopped
1 cup fat-free chicken broth, or vegetable
broth
1/4 cup fat-free evaporated milk
Salt and pepper to taste
Preparation: In a pot, spray with cooking spray,
saut onion and garlic until tender, about 2
minutes. Add broccoli and chicken broth and
bring to a boil. Turn down heat and simmer
uncovered for 8 minutes. Put onion and garlic
in a 2-quart/2 liter saucepan with 1/4 cup
water and simmer until onion is soft, about
10 minutes; spoon vegetables into a large
pot. Puree soup in a food processor or use an
immersion blender. Return pureed soup to pot
and add evaporated milk and season with salt
and pepper. Heat thoroughly and serve.
DAY 3
BREAKFAST
Cheddar Cheese & Scramble
(1 serving)
2 eggs, beaten
2 tbsp low-fat or non-fat milk
1 oz/28g non-fat shredded cheddar cheese
1/4 cup salsa
Non-stick cooking spray
Preparation: Beat eggs withmilk. Heat saut pan
over mediumheat withnon-stick cookingspray.
Addsalsaandheat for 2-3minutes. Addegg
mixture andscrambledeggs todesireddoneness.
Sprinkle withcheddar cheese andserve.
LUNCH or DINNER
Tuna Steak with Fresh Salsa
(1 serving)
Cooking spray
4 oz/113g fresh tuna steak
1/2 cup cherry tomatoes, halved
1/2 cup red onion, chopped
1 tbsp capers
1 tsp lemon zest
1 tsp fresh lemon juice
1 cup fresh baby arugula
Salt and pepper to taste
Preparation: In a heated non-stick skillet, spray
with cooking spray. Cook tuna for 3 minutes per
side, or until desired doneness. In a small bowl,
combine tomatoes, onion, capers, lemon zest
and juice, arugula and salt and pepper. Place
arugula mixture in center of plate and top with
grilled tuna.
SNACK
Florentine Soup(1 serving)
1 cups chicken broth
1 cups fresh spinach
Juice of 1/2 a lemon
1 egg, beaten
Preparation: Heat chicken broth, add lemon
and spinach. Once spinach is cooked down,
slowly add egg while whisking broth.
DAY 4
BREAKFAST
Spinach, Mushroom & Cheese
Omelette with Sausage(1 serving)
Vegetable oil spray
1/4 cup red bell pepper, chopped
1/4 cup mushrooms, sliced
1/4 cup spinach leaves, chopped
1 egg plus 1 egg white, beaten
1/2 oz/15g non-fat cheese, shredded
Pinch of dried thyme
Salt & pepper to taste
2 turkey sausages, cooked
Preparation: In a non-stick pan lightly coated
with oil, saut bell pepper, mushrooms. Add
spinach when pepper & mushrooms are tender.
Add the eggs, cheese and seasonings. Cook until
eggs are set and the edges are browned. Serve
with sausage.
LUNCH or DINNER
Bunless Burger(1 serving)
3 oz/85g of lean ground turkey
2 green onions, sliced (white part only)
1/2 tsp Dijon mustard
Garlic powder to taste
Salt and pepper to taste
Large iceberg lettuce leaf
1 slice of tomato
1 slice of red onion
Preparation: In a small bowl, mix together the
meat, green onions, Dijon, garlic powder and
salt and pepper. Form a patty and grill on a BBQ
or on a grill pan over medium heat until desired
doneness. Remove patty from grill and wrap in
the lettuce with tomato and onion.
SNACK
Cobb Salad(1 serving)
1 cup torn lettuce
3 oz/85g skinless,boneless chicken breast,
cooked and sliced
1/2 cup cherry tomatoes, halved
1/4 avocado, diced
1 slice of turkey bacon, cooked and crumbled
1 hardboiled egg, sliced
2 tbsp non-fat or low-fat blue cheese dressing
Preparation: In a bowl combine all ingredients,
add dressing and toss well.
8 9
DAY 5
BREAKFAST
Scrambled Egg Burrito(1 serving)
Cooking spray
1 tbsp chopped onion or green chile
1 egg
1 turkey sausage patties
6 inch/15cm low-carb whole wheat tortilla
Pepper to taste
LUNCH or DINNER
Garlic Broccoli with Chicken(1 serving)
Cooking spray
1 garlic clove, minced
4 oz/113g skinless, boneless chicken breast,
cut into 1 inch/2.5cm pieces
1/2 tsp thyme, dry
1/2 cup broccoli forets
1/2 cup fat-free chicken broth
1/2 tsp cornstarch
Salt and pepper to taste
Preparation: In a non-stick skillet, heat oil over
medium heat. Add garlic and saut 1 minute.
Add chicken to skillet and season with thyme,
salt and pepper and cook until brown, about
3 minutes. Add broccoli, cover and cook 2
minutes. Add cup of broth and simmer
covered for 5 minutes. Dissolve cornstarch in
remaining chicken broth and add to skillet.
Simmer until thick, about 1 minute.
SNACK
Raspberry-Peach Smoothie(1 serving)
6 oz/170g plain fat-free yogurt
1 medium peach, sliced or 1/2 cup frozen,
unsweetened sliced peaches (thawed)
1/2 cup raspberries, fresh or frozen (thawed)
1/4 tsp vanilla extract
1 packet no-calorie sweetener, or to taste
Preparation: Combine all ingredients in a
blender and puree until smooth. Pour into a tall
glass and serve. (Note: For a thicker smoothie,
add 1/4 cup of ice cubes before blending.)
DAY 6
BREAKFAST
Blueberries & Oats(1 serving)
1 cup cooked oats
Sugar substitute, if desired
Up to 1/2 cup non-fat milk
1/4 cup blueberries
Preparation: Cook oats according to package.
Stir in blueberries, sugar substitute and milk.
LUNCH or DINNER
Poached Salmon(1 serving)
1 (4 oz/113g) salmon steak
2 peppercorns
1 bay leaf
1 slice of onion
1 sprigs of dill
1 slice of lemon
1/4 cup of water
1 celery stalk, sliced
Pinch of salt
1 lemon wedges
Preparation: Place salmon in skillet. Add water,
peppercorns, bay leaf, celery, and onion. Place
dill, lemon and salt on top of salmon. Cover
and simmer until fsh is done, approximately
12 minutes after water reaches a simmer.
(Do not boil).
SNACK
Garlicky Cottage Cheese with
Tomatoes & Cucumbers(1 serving)
1 cup non-fat cottage cheese
1/2 cup tomatoes, diced
1/2 cup cucumber, diced
Garlic pepper to taste
Preparation: In a bowl combine all ingredients.
Serve with a piece of fruit and a small dinner roll.
DAY 7
BREAKFAST
Fruit & Cheese (1 serving)
1/2 cantaloupe
1/2 cup non-fat cottage cheese
Preparation: Clean cantaloupe and peel the
cantaloupe. Fill the center with cottage cheese.
LUNCH or DINNER
Tuna Salad Almondine (1 serving)
1 3 oz/85g can tuna in water, drained and
faked
1 tbsp chopped onion
1/4 cup chopped celery
1 tbsp slivered almonds, toasted
1 tbsp light mayonnaise
1/2 tsp lemon juice
2 Romaine lettuce leaves
1 small tomato, sliced
Preparation: Combine all ingredients. Serve on
lettuce leaves with side of sliced tomato.
SNACK
Turkey Lettuce Wraps (1 serving)
3 oz/85g sliced skinless turkey breast
2 Romaine lettuce leaves
1 oz/28g low-fat cheddar
1/4 cup coleslaw mixed with 1 tsp light
mayonnaise
Salt & pepper to taste
Preparation: Place lettuce leaves on plate. Place
half of the turkey on each leaf. Spread half of
coleslaw on each portion of turkey. Season and
roll up.
10 11
DAY 8
BREAKFAST
Ricotta Pancake (1 serving)
1 large egg
1/2 cup ricotta cheese
1/8 cup soy protein powder
Dash of salt
Small amount of water
Vegetable oil spray
1 packet no-calorie sweetener, or to taste
Preparation: Beat egg. Add cheese and beat.
Add soy powder and salt. Mix well. Gradually
stir in just enough water to thin batter. Heat
nonstick pan that is lightly coated with oil.
Add batter and spread to form a thin pancake.
When top of pancake bubbles, fip and cook
until done. Serve plain or sprinkled with a small
amount of no calorie sweetener.
Lunch or Dinner
Shrimp Louis Salad(1 serving)
3 oz/85g cooked shrimp
1 cup torn lettuce
1/4 avocado, sliced
2 tbsp non-fat French dressing
Preparation: In a bowl mix together lettuce,
avocado and shrimp. Toss with dressing and
serve. Add: 1 small wheat roll.
SNACK
Roast Beef Lettuce Wraps(1 serving)
3 Romaine lettuce leaves
3 oz/85g sliced lean roast beef
1 tsp horseradish
1 tbsp onion, chopped
Salt & pepper to taste
Preparation: Place 3 lettuce leaves on plate. Put
one slice of roast beef on each leaf. Combine
horseradish, onion, salt & pepper. Spread 1/3 of
this mixture on each slice of beef. Place one slice
of roast beef on top of each leaf and roll up.
DAY 9
BREAKFAST
Breakfast Wrap(1 serving)
2 eggs, scrambled
2 slices of turkey bacon, cooked
1 oz/28g shredded cheese
2 tbsp salsa
1 low-carbohydrate or whole wheat tortilla
(6-8 inch/15-20cm)
Preparation: Lay tortilla fat. Place scrambled
eggs, turkey bacon, cheddar cheese and salsa
down the center of the tortilla and roll closed.
Place a damp paper towel over the wrap, place
in microwave and heat for 30 seconds or until
cheese is melted. Add: 6 oz/177ml low-fat or
non-fat milk.
LUNCH or DINNER
Bunless Burger(1 serving)
3 oz/85g lean ground turkey
2 green onions, sliced (white part only)
1/2 tsp Dijon mustard
Garlic powder to taste
Salt and pepper to taste
Large iceberg lettuce leaf
1 slice of tomato
1 slice of red onion
Preparation: In a small bowl, mix together the
meat, green onions, Dijon, garlic powder and
salt and pepper. Form a patty and grill on a BBQ
or on a grill pan over medium heat until desired
doneness. Remove patty from grill and wrap in
the lettuce with tomato and onion.
SNACK
Yogurt with Strawberries & Ginger
(1 serving)
1 cup low-fat vanilla yogurt
2 strawberries, sliced
Pinch of ginger or fresh ginger, minced
DAY 10
BREAKFAST
Fruity Oatmeal (1 serving)
1/2 cup cooked oatmeal
1/2 cup low-fat or non-fat milk
1/2 banana, sliced
1/4 cup strawberries, sliced
1 packet no-calorie sweetener, or to taste
Preparation: Place cooked oatmeal in a bowl.
Sprinkle with no-calorie sweetener and stir. Top
with bananas and strawberries. Pour milk over
and enjoy.
LUNCH or DINNER
Turkey & Spinach Salad(1 serving)
1 cup baby spinach, washed
3 oz/85g sliced turkey breast
1/2 green apple, diced
2 tbsp low-fat or non-fat vinaigrette dressing
Preparation: Place all ingredients in a bowl and
toss with dressing.
SNACK
Tuna Salad & Crackers(1 serving)
1 tbsp light mayonnaise
1/2 tsp mustard
6 oz/170g tuna, packed in water
1 celery stalk, chopped
2 green onions, chopped
1/8 tsp garlic powder
Salt and pepper to taste
6 low-fat whole wheat crackers
Preparation: In a small bowl, mix all ingredients.
Let sit in refrigerator for 2-4 hours. Spread on
crackers.
Copyright 2012 TFit LLC. TapouT is a registered trademark of ABG TapouT, LLC in the USA. TapouT is a trademark of ABG TapouT, LLC.
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