The Healthy Weight Management Plan is designed to help you achieve a leaner, healthier body. †
In addition to a healthy eating plan, you will find specific weight management supplements to better help you reach your goals. Each contains all-natural ingredients for the most effective results, including a faster metabolism, and easier overall weight maintenance. †
To maintain your results, we recommend you make this plan a part of your on-going healthy lifestyle.
Depending on your activity level, choose from the following 3 plans: Active, Dedicated or Elite.
Helpful Hint: Print the program below and keep it on your fridge for easy reference.
ACTIVE |
If you are moderately active, but do not exercise regularly, this plan is for you. In addition to improving your diet, energy and overall health, you have support for a basic weight management program.
Note: Please consult your health care practitioner prior to starting any exercise program. |
| MORNING (Pre- Exercise) |
Tip: Try to exercise first-thing each morning. Studies show those who do are more likely to be consistent, plus the body uses stored fat as a fuel source, thereby promoting easier weight loss. Aim for 30 minutes of cardiovascular activity 4-5 times per week. If you are just starting out, begin with 5 minutes and increase your duration weekly. Note: If you would like a small snack before exercise, try eating a piece of fruit such as banana or ½ slice of whole grain bread with a light spread of 100% natural peanut butter. |
| BREAKFAST | A complete breakfast, including slow-burning carbohydrates, lean protein and healthy fats. For example: Easy Smoothie: Add ½ cup of fresh or frozen berries, 1.5 cups of water (or 1 cup low-fat milk) 1 scoop of proteins+ (or proteins+ Instant Smoothie a day or Vegan proteins+) with ½ cup plain, low-fat yogurt to a blender. Mix for approximately 20-30 seconds and enjoy. OR: 1 cup organic muesli or slow cooked oatmeal with ½ cup plain yogurt, 1 scoop of proteins+, topped with mixed berries. |
| Additional Supplement: |
Along with breakfast, take 2 abs+, 2 multi+ daily trim and 1 o3mega+ fit. |
| Mid-morning Snack | Enjoy a light snack containing a healthy carbohydrate, protein and fat. For example: A sliced apple with peanut or almond butter, a handful of almonds OR carrot sticks with hummus. |
| Additional Supplement: |
To increase metabolism take 1 lean+ extra strength. † |
| LUNCH | Opt for a lunch containing 40% carbohydrate, 30% protein and 30% fat. For example: A whole-wheat wrap sandwich with a lean protein (such as all-white skinless chicken), lettuce, tomato and mustard, along with a colorful side salad and 2 tsp. light Italian/balsamic dressing. OR: A low-fat chicken salad including 1 ½ cups of lettuce or mixed greens, 1 grilled skinless chicken breast, 1 cup chopped celery, 1 medium apple peeled and sliced, ¼ cup crushed walnuts plus light, creamy dressing featuring 1 tbsp. lemon juice, ¼ cup low fat yogurt, ¼ cup low-fat mayonnaise, and 1 tsp. curry powder. Tip: Try going for a quick walk outside (before or after lunch) to increase your energy and take a break from your busy day. |
| Additional Supplements: |
Along with lunch, take 2 abs+ and 1 o3mega+ fit. |
| Mid- Afternoon Snack |
A light and easy snack, such as 1 small container of plain, low-fat, organic yogurt with 1 scoop of proteins+, or 1 slice low-fat cheese with 2 whole grain crackers. |
| Optional Supplement: |
Need a long-lasting energy boost? Take 2 capsules of extra energy with 1 cup of water. † |
| DINNER | Opt for a dinner that’s higher in protein, low in carbohydrates and fats. For example: Grilled cold water fish (wild salmon, mackerel or light tuna)*, 1 cup of wild rice or other grains such as couscous or quinoa, with a colorful variety of vegetables, topped with olive oil/balsamic dressing. *Instead of fish, you may substitute grilled chicken, extra-lean beef, grilled tofu or tempeh – so long as you get a healthy source of protein (equivalent in size to a deck of cards.) Tip: Keep all evening meals low in simple carbohydrates. |
| Additional Supplement: |
Take abs+. |
DEDICATED |
If you are regularly active and exercise 3-4 times per week, this plan is for you. In addition to improving your overall health, this plan will help you achieve a leaner physique with less body fat. |
| MORNING (Pre- Exercise) |
If you would like a small snack before exercise, try eating a piece of fruit such as banana or ½ slice of whole grain bread with a light spread of 100% natural peanut butter. Following exercise (up to 45 minutes of cardio, plus strength training and stretching), eat breakfast immediately, or enjoy a quick protein snack such as 1-2 scoops of proteins+ (or proteins+ Instant Smoothie a day or Vegan proteins+) added to water or juice. |
| BREAKFAST | A combination of slow-burning carbohydrates, lean protein and healthy fats. For example: Easy Smoothie: Add ½ cup of fresh or frozen berries, 1.5 cups of water (or 1 cup of low-fat milk), 2 scoops of proteins+ with ½ cup with plain, low-fat yogurt to a blender. Mix for approximately 20-30 seconds and enjoy. OR: 1 cup organic muesli or slow cooked oatmeal with ½ cup plain, low-fat yogurt, 2 scoops of proteins+, topped with mixed berries. |
| Additional Supplements: |
Along with breakfast, include 2 abs+, 2 multi+ daily trim and 1 o3mega+ fit. |
| Mid-morning Snack |
Enjoy a high protein, moderate carbohydrate snack, such as a sliced apple with 1 tbsp. almond or peanut butter, yogurt with 1-2 scoops of proteins+ or a small handful of raw mixed nuts.
|
| Additional Supplements: |
For an extra metabolism boost, take lean+ extra strength. † |
| LUNCH | Opt for a lunch containing 40% carbohydrate, 30% protein and 30% fat. For example: A whole-wheat wrap sandwich with a lean protein (such as all-white skinless chicken), lettuce, tomato and mustard, along with a colorful side salad and 2 tsp. light Italian/balsamic dressing. OR: A large, colorful salad including 1 ½ cups of lettuce or mixed greens, 1 grilled skinless chicken breast (or fish such as wild salmon, light tuna), chopped walnuts, sliced apple, shredded carrots and cabbage, with 2 tsp. light Italian dressing or olive oil/balsamic vinaigrette. Tip: Try going for a quick walk outside (before or after lunch) to increase your energy and take a break from your busy day. |
| Additional Supplements: |
Along with lunch, take 2 abs+, 1 o3mega+ fit. |
| Mid- afternoon Snack |
1 small container of plain, low-fat yogurt with 1 scoop of proteins+, carrot sticks with hummus, 1 slice low-fat cheese with 2 whole grain crackers, or 2 squares 70% dark chocolate. |
| Optional Supplement: |
Need a long-lasting energy boost? Take 2 capsules of extra energy with 1 cup of water. † |
| DINNER | Opt for a dinner that’s higher in protein, low in carbohydrates and fats. For example: A lean protein such as grilled, skinless chicken breast, low-fat beef, wild salmon, mackerel, tuna, sardines, firm tofu or tempeh, with a side of grilled or fresh vegetables such as rapini or asparagus, 1 cup of wild brown rice or ½ sweet potato. Tip: Keep all evening meals low in simple carbohydrates. |
| Additional Supplements: |
Along with dinner, take 2 abs+. |
| Snack | A light and easy snack, that’s higher in protein, low in fat and calories.
For example: 1 scoop low fat, low-sugar frozen yogurt with 1 scoop of proteins+. |
ELITE |
If you are very active, including strenuous exercise regularly, this plan is right for you. Despite being in excellent health, you would like to boost your exercise results with proper food and supplement choices. |
| MORNING (Pre- Exercise) |
If you would like a small snack before exercise, try eating a piece of fruit such as banana or 1 slice of whole grain bread with a light spread of 100% natural peanut butter. Following exercise (45 minutes to 1 hour of cardio, plus strength training and stretching), eat breakfast immediately, or enjoy a quick protein snack such as 1-2 scoops of proteins+ (or proteins+ Instant Smoothie a day or Vegan proteins+) added to water or juice. |
| BREAKFAST | A complete breakfast including slow-burning carbohydrates, lean protein with healthy fats. Easy Smoothie: Add ½ cup of fresh or frozen berries, 1.5 cups of water (1/2 cup of low-fat milk or 100% juice is okay too), 2 scoops of proteins+ with ½ cup of plain, low-fat yogurt and 1 tbsp o3mega+ 3679 to a blender. Mix for approximately 20-30 seconds and enjoy. OR: 1 cup organic muesli or slow cooked oatmeal with ½ cup plain yogurt, 2 scoops of proteins+, 1 tbsp o3mega+ 3679, topped with mixed berries. |
| Additional Supplements: |
Along with breakfast, take 2 multi+ daily trim and 1 o3mega+ fit. |
| Mid-morning Snack |
Enjoy a high protein, moderate carbohydrate snack, such as a sliced apple with 1 tbsp. almond or peanut butter, yogurt with 1-2 scoops of proteins+ or a small handful of raw mixed nuts. |
| LUNCH | Opt for a lunch containing 40% carbohydrate, 30% protein and 30% fat. For example: A whole-wheat wrap sandwich with a lean protein (such as all-white skinless chicken), lettuce, tomato and mustard, along with a colorful side salad and 2 tsp. light Italian/balsamic dressing. OR: A large, colorful salad including 1 ½ cups of lettuce or mixed greens, 1 grilled skinless chicken breast (or fish such as wild salmon, light tuna), chopped walnuts, sliced apple, shredded carrots and cabbage, with 2 tsp. light Italian dressing or olive oil/balsamic vinaigrette. For extra carbs, add a side whole-grain bread roll or 1 cup whole-grain brown rice. Dessert option: 2 squares of 70% dark chocolate, or 1 oatmeal cookie that’s low in sugar and free of refined flours and oils. |
| Additional Supplements: |
Along with lunch take 1 o3mega+ fit |
| Mid- afternoon Snack |
1 container of plain, low-fat yogurt with 1-2 scoops of proteins+, low fat cheese with 2-4 whole grain crackers or sliced carrots and celery with hummus. |
| Optional Supplement: |
Need a long-lasting energy boost? Take 2 capsules of extra energy with 1 cup of water. † |
| DINNER | Opt for a dinner that’s higher in protein, low in carbohydrates and fats. For example: A lean protein such as grilled, skinless chicken breast, low-fat beef, wild salmon, mackerel, tuna, sardines, firm tofu or tempeh, with a side of grilled or fresh vegetables such as rapini or asparagus, 1 cup of wild brown rice or ½ sweet potato. Tip: Keep all evening meals low in simple carbohydrates. |
| Optional Supplements: |
For bone support take 4 capsules of healthy bones. To promote overall health and increase intake of essential fatty acids, take o3mega+ 3679. † |
| Snack | A light and easy snack, that’s higher in protein, low in fat and calories.
For example: 1 scoop low fat, low-sugar frozen yogurt or 1 cup warm low-fat milk with 1 scoop proteins+. |
