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Component 1

Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
MEMBER NAME DATE
Ken Stephens 08/ 22/ 2011
I. The Basics of Proper Nutrition
All food (protein, fats and carbohydrates) can be used for energy, contribute to satiety and is broken
down at different rates. Carbohydrate is quickly digested and transformed into glucose, the primary fuel
in the body. Protein and fat require more time to digest and, therefore, produce energy at a more
gradual rate.
Protein (3)
What is it?
Protein is a caloric nutrient containing approximately four calories per gram.
Besides water, protein is the most plentiful substance in the body.
Protein is made up of structural units or chains called amino acids.
There are two kinds of amino acids:
1. Essential amino acids: cannot be made by the body and must be supplied by food or
supplements.
2. Nonessential amino acids: can be made by the body.
What does it do?
In the absence of sufficient carbohydrates, protein is used as an energy source.
Protein is the primary component of building material for muscles, blood, skin, hair and internal
organs such as the heart and the brain.
It is used in the formation of hormones, enzymes and antibodies.
Assists in regulating the body's water balance.
Protein is vital for growth, maintenance and repair of body tissue.
Sources of protein
Complete proteins: complete proteins contain all the essential amino acids (not made by the body)
in sufficient quantities for growth and maintenance of the human body.
sources include: animal products such as beef, chicken, fish, milk and cheese
Incomplete proteins: incomplete proteins do not contain the adequate amount of essential amino
acids.
sources include: plant products such as grains, legumes, cereals, and starchy vegetables
Complementary proteins: these proteins are incomplete protein food sources combined to make
complete proteins
sources include: nuts combined with grains, beans combined with rice, etc.
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
Fat(4)
What is it?
Fat is a caloric nutrient containing nine calories per gram.
There are several classifications of fats:
Saturated fats:are primarily found in animal sources (except coconut and palm oil) and are
solid at room temperature (lard or the fat on steak). Saturated fats are a source of cholesterol.
Unsaturated fats:these fats are primarily found in plant sources, are liquid at room
temperature (olive oil) and are structurally different but have the same caloric value.
What does it do?
Fat provides energy for aerobic energy metabolism (sitting, walking, jogging).
Fat assists in membrane cell structure and function.
Fat transports and mobilizes fat soluble vitamins in the body.
Fat is involved in cellular signals and regulates the uptake and excretion of nutrients in the cells.
Fat is necessary for hormonal production in the body, and contributes to satiety.
High Fat Sources
Saturated sources:meats such as ribs, chicken with skin, dairy foods, butter, most fast foods, etc.
Unsaturated sources:salad dressing, oil, margarine, mayonnaise, nuts, avocados, etc.
Carbohydrate(5)
What is it?
Carbohydrates are caloric nutrients containing four calories per gram.
Carbohydrates are classified as simple or complex.
Simple: A simple carbohydrate contains one or two sugar molecules (mono or disaccharide)
that are easily absorbed into the body and used for energy in the form of glucose (blood
sugar) or stored for future use.
Complex: Complex carbohydrates have larger chains of sugars (starches) that must be broken
down before being absorbed into the body and utilized for energy or stored. Complex
carbohydrates require more energy to digest.
What does it do?
Carbohydrates are converted to glucose (blood sugar), which is the body's primary energy source.
Glucose is used to help burn fat for a fuel.
Contribute to satiety.
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
Sources of Carbohydrate
Simple: table sugar, honey, cola drinks, candy, cakes, etc.
Complex: starchy vegetables, pasta, bread, popcorn, cereals and grains, vegetables, etc.
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
II. Food Preference Profile
Your answers to the Food Preference Profile determined that the following profile may be the best food
plan for you to maintain optimal energy, satiety and performance:
The following profile is not intended as medical advice and should not be used to treat medical
conditions (as you acknowledged on the Food Preference Profile). It is an instrument to analyze your
body's instinctive nutritional preference in order to maintain high energy levels while in pursuit of your
health and fitness goals. The use of diet and nutrition as a means to correct metabolic disorders is also
not the purpose of this system. It does, however, offer the ability to gain an understanding of basic
physiological processes and the way in which the body utilizes food.
Profile Number: 5
Profile Carbohydrate Protein Fat
1 75% 15% 10%
2 65% 20% 15%
3 60% 20% 20%
4 55% 20% 25%
5 45% 25% 30%
* The ADA does not recommend protein exceeding 20% of total caloric intake or 1.5 g/kg of desired weight.
** For goals including maintaining or increasing lean body mass, the protein amount specified by the program should be approximately 1.5 grams per kilogram of
body weight. Make appropriate adjustments if necessary.
*** Try to stay within 5% of ideal percentages.
Calories
According to your current body statistics and activity level, your goal calories should be 2750 to attain
your fitness goal. Recommended caloric intake may vary due to genetic factors, physical activity,
previous dieting history, etc. Therefore, your actual starting calories are listed in your menu plan. Your
Certified Fitness Professional will make the necessary adjustments based on these variables as you
progress toward your goal.
* The following chart lists your individualized maintenance calories, goal calories and recommended
protei n mi ni mum.
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
Recommended Protein: 171 grams
Recommended Goal Calories: 2750
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
APEX 2,750 cal Nutrition Plan Daily Nutrition Goals Menu Selection for Reference
Total Fat Total Fat 30% 28%
Carbs Carbs 45% 46%
Protein Protein 25% 26%
Meal 1 Breakfast Protein Carbs Fat Calories
2. 0 Items Egg 12 g 1 g 10 g 149 cal
4. 0 Items Egg White 14 g 1 g 0 g 67 cal
8. 0 Fl Ozs Orange Juice 2 g 26 g 0 g 112 cal
0. 75 Tbsp Peanut Butter, Chunky 3 g 3 g 6 g 71 cal
1. 0 Item Plain English Muffin 4 g 26 g 1 g 134 cal
Total 35 g 57 g 17 g 533 cal
Meal 2 Snack Protein Carbs Fat Calories
16. 0 Fl Ozs Nonfat, Skim or Fat Free Milk 17 g 24 g 1 g 172 cal
2. 0 Tbsps SMUCKER'S Natural Peanut Butter, Creamy or Chunky 7 g 7 g 16 g 200 cal
2. 0 Scoops Apex Fit Drink Mix - Chocolate 20 g 30 g 2 g 220 cal
Total 44 g 61 g 19 g 592 cal
Meal 3 Lunch Protein Carbs Fat Calories
0. 5 Tsp Low Calorie Mayonnaise 0 g 0 g 1 g 6 cal
1. 0 Cup Butterhead, Boston or Bibb Lettuce 1 g 1 g 0 g 7 cal
0. 25 Item Red Tomato 0 g 1 g 0 g 6 cal
2. 0 Tbsps Yellow Mustard 1 g 2 g 1 g 20 cal
2. 0 Items Roll or Bun, Partially Baked 5 g 29 g 4 g 171 cal
3. 5 Ounces Beef Round, Full Cut, Choice, Separable Lean and Fat, 1/8in. Fat, Broiled 27 g 0 g 13 g 233 cal
8. 0 Fl Ozs Citrus Fruit Juice Drink, Prepared from Frozen Concentrate 1 g 29 g 0 g 114 cal
Total 35 g 62 g 19 g 557 cal
Meal 4 Snack Protein Carbs Fat Calories
1. 0 Tbsp Thousand Island Salad Dressing 0 g 2 g 6 g 59 cal
1. 5 Ounces Chicken Breast, Meat Only, Roasted 13 g 0 g 2 g 70 cal
2. 0 Cups Raw Vegetable Salad 2 g 8 g 9 g 107 cal
3. 5 Items Bread-Pita Pocket-White 10 g 59 g 1 g 289 cal
Total 25 g 69 g 18 g 525 cal
Meal 5 Dinner Protein Carbs Fat Calories
1. 25 Cups Long Grain White Rice, Boiled 5 g 56 g 1 g 257 cal
1. 0 Item Carrots 1 g 6 g 0 g 26 cal
1. 5 Tsps PARKAY Margarine, Soft 0 g 0 g 6 g 50 cal
3. 5 Ounces Beef Strip Loin or New York Steak, Separable Lean, 1/4in. Trim, Broiled 29 g 0 g 9 g 205 cal
Total 35 g 62 g 16 g 538 cal
Total for this Menu Protein Carbs Fat Calories
174 g 311 g 89 g 2745 cal
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
APEX 2,750 cal Nutrition Plan Daily Nutrition Goals Menu Selection for Sunday
Total Fat Total Fat 30% 28%
Carbs Carbs 45% 46%
Protein Protein 25% 26%
Meal 1 Breakfast Protein Carbs Fat Calories
2. 0 Items Egg 12 g 1 g 10 g 149 cal
4. 0 Items Egg White 14 g 1 g 0 g 67 cal
8. 0 Fl Ozs Orange Juice 2 g 26 g 0 g 112 cal
0. 75 Tbsp Peanut Butter, Chunky 3 g 3 g 6 g 71 cal
1. 0 Item Plain English Muffin 4 g 26 g 1 g 134 cal
Total 35 g 57 g 17 g 533 cal
Meal 2 Snack Protein Carbs Fat Calories
16. 0 Fl Ozs Nonfat, Skim or Fat Free Milk 17 g 24 g 1 g 172 cal
2. 0 Tbsps SMUCKER'S Natural Peanut Butter, Creamy or Chunky 7 g 7 g 16 g 200 cal
2. 0 Scoops Apex Fit Drink Mix - Chocolate 20 g 30 g 2 g 220 cal
Total 44 g 61 g 19 g 592 cal
Meal 3 Lunch Protein Carbs Fat Calories
0. 5 Tsp Low Calorie Mayonnaise 0 g 0 g 1 g 6 cal
1. 0 Cup Butterhead, Boston or Bibb Lettuce 1 g 1 g 0 g 7 cal
0. 25 Item Red Tomato 0 g 1 g 0 g 6 cal
2. 0 Tbsps Yellow Mustard 1 g 2 g 1 g 20 cal
2. 0 Items Roll or Bun, Partially Baked 5 g 29 g 4 g 171 cal
3. 5 Ounces Beef Round, Full Cut, Choice, Separable Lean and Fat, 1/8in. Fat, Broiled 27 g 0 g 13 g 233 cal
8. 0 Fl Ozs Citrus Fruit Juice Drink, Prepared from Frozen Concentrate 1 g 29 g 0 g 114 cal
Total 35 g 62 g 19 g 557 cal
Meal 4 Snack Protein Carbs Fat Calories
1. 0 Tbsp Thousand Island Salad Dressing 0 g 2 g 6 g 59 cal
1. 5 Ounces Chicken Breast, Meat Only, Roasted 13 g 0 g 2 g 70 cal
2. 0 Cups Raw Vegetable Salad 2 g 8 g 9 g 107 cal
3. 5 Items Bread-Pita Pocket-White 10 g 59 g 1 g 289 cal
Total 25 g 69 g 18 g 525 cal
Meal 5 Dinner Protein Carbs Fat Calories
1. 25 Cups Long Grain White Rice, Boiled 5 g 56 g 1 g 257 cal
1. 0 Item Carrots 1 g 6 g 0 g 26 cal
1. 5 Tsps PARKAY Margarine, Soft 0 g 0 g 6 g 50 cal
3. 5 Ounces Beef Strip Loin or New York Steak, Separable Lean, 1/4in. Trim, Broiled 29 g 0 g 9 g 205 cal
Total 35 g 62 g 16 g 538 cal
Total for this Menu Protein Carbs Fat Calories
174 g 311 g 89 g 2745 cal
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
APEX 2,750 cal Nutrition Plan Daily Nutrition Goals Menu Selection for Monday
Total Fat Total Fat 30% 26%
Carbs Carbs 45% 47%
Protein Protein 25% 27%
Meal 1 Breakfast Protein Carbs Fat Calories
2. 0 Items Egg 12 g 1 g 10 g 149 cal
5. 0 Items Egg White 18 g 2 g 0 g 84 cal
10. 0 Fl Ozs Orange Juice 2 g 32 g 1 g 140 cal
0. 5 Tbsp Peanut Butter, Chunky 2 g 2 g 4 g 47 cal
1. 0 Item Plain English Muffin 4 g 26 g 1 g 134 cal
Total 38 g 63 g 16 g 554 cal
Meal 2 Snack Protein Carbs Fat Calories
12. 0 Fl Ozs Nonfat, Skim or Fat Free Milk 13 g 18 g 1 g 129 cal
2. 0 Tbsps SMUCKER'S Natural Peanut Butter, Creamy or Chunky 7 g 7 g 16 g 200 cal
2. 0 Scoops Apex Fit Drink Mix - Chocolate 20 g 30 g 2 g 220 cal
Total 40 g 55 g 19 g 549 cal
Meal 3 Lunch Protein Carbs Fat Calories
4. 0 Tsps Parmesan Cheese, Grated 3 g 0 g 2 g 31 cal
1. 5 Tsps Olive Oil 0 g 0 g 7 g 60 cal
16. 0 Items Pretzel Sticks, Thin 0 g 32 g 0 g 160 cal
1. 5 Cups Cucumber, Sliced 1 g 4 g 0 g 20 cal
3. 0 Ounces Chicken Breast, Meat Only, Roasted 26 g 0 g 3 g 140 cal
2. 0 Slices Wheat Bread 5 g 24 g 2 g 130 cal
Total 35 g 60 g 14 g 541 cal
Meal 4 Snack Protein Carbs Fat Calories
8. 0 Fl Ozs Reduced Fat Milk, 2% 8 g 12 g 5 g 122 cal
1. 0 Tbsp Mayonnaise-type Salad Dressing 0 g 4 g 5 g 57 cal
1. 5 Items Apple 0 g 32 g 1 g 122 cal
3. 0 Ounces White Tuna, Canned in Water, Drained 20 g 0 g 3 g 109 cal
2. 0 Slices Whole Wheat Bread 5 g 23 g 2 g 123 cal
Total 33 g 71 g 16 g 533 cal
Meal 5 Dinner Protein Carbs Fat Calories
1. 0 Cup Long Grain White Rice, Boiled 4 g 45 g 0 g 205 cal
0. 5 Cup Mixed Vegetables, Frozen, Boiled, Drained 3 g 12 g 0 g 54 cal
3. 0 Ounces Chicken Breast, Meat Only, Roasted 26 g 0 g 3 g 140 cal
1. 0 Tbsp PARKAY Margarine, Soft 0 g 0 g 11 g 100 cal
1. 0 Slice Whole Wheat Bread 2 g 12 g 1 g 62 cal
Total 35 g 69 g 15 g 561 cal
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
Total for this Menu Protein Carbs Fat Calories
181 g 318 g 80 g 2738 cal
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
APEX 2,750 cal Nutrition Plan Daily Nutrition Goals Menu Selection for Tuesday
Total Fat Total Fat 30% 28%
Carbs Carbs 45% 46%
Protein Protein 25% 26%
Meal 1 Breakfast Protein Carbs Fat Calories
2. 0 Items Egg 12 g 1 g 10 g 149 cal
4. 0 Items Egg White 14 g 1 g 0 g 67 cal
8. 0 Fl Ozs Orange Juice 2 g 26 g 0 g 112 cal
2. 0 Tsps Peanut Butter, Chunky 3 g 2 g 5 g 63 cal
1. 0 Item Plain English Muffin 4 g 26 g 1 g 134 cal
Total 35 g 56 g 16 g 525 cal
Meal 2 Snack Protein Carbs Fat Calories
12. 0 Fl Ozs Lowfat Milk, 1% 12 g 17 g 4 g 154 cal
2. 0 Tbsps SMUCKER'S Natural Peanut Butter, Creamy or Chunky 7 g 7 g 16 g 200 cal
2. 0 Scoops Apex Fit Drink Mix - Chocolate 20 g 30 g 2 g 220 cal
Total 39 g 54 g 22 g 574 cal
Meal 3 Lunch Protein Carbs Fat Calories
1. 0 Tbsp Cream Cheese 1 g 0 g 5 g 51 cal
12. 0 Fl Ozs Reduced Fat Milk, 2% 12 g 18 g 7 g 183 cal
2. 0 Ounces Turkey, Dark Meat, Meat Only, Roasted 16 g 0 g 4 g 106 cal
1. 25 Cups Strawberries 1 g 13 g 1 g 54 cal
1. 0 Item Plain Bagel, Enriched 7 g 38 g 1 g 195 cal
Total 37 g 69 g 18 g 589 cal
Meal 4 Snack Protein Carbs Fat Calories
1. 5 Items Apple 0 g 32 g 1 g 122 cal
1. 0 Item Plain Bagel, Enriched 7 g 38 g 1 g 195 cal
3. 0 Ounces HEALTHY CHOICE Mozzarella String Cheese 24 g 3 g 5 g 150 cal
4. 0 Tsps Low Fat Cream Cheese 2 g 1 g 4 g 46 cal
Total 33 g 74 g 11 g 513 cal
Meal 5 Dinner Protein Carbs Fat Calories
3. 0 Ounces Freshwater Bass, Raw 16 g 0 g 3 g 97 cal
1. 0 Tbsp PARKAY Margarine, Soft 0 g 0 g 11 g 100 cal
0. 75 Cup Asparagus 2 g 5 g 0 g 23 cal
3. 5 Ounces DI GIORNO Herb Linguine 11 g 53 g 2 g 280 cal
Total 29 g 58 g 16 g 500 cal
Total for this Menu Protein Carbs Fat Calories
173 g 311 g 83 g 2701 cal
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
APEX 2,750 cal Nutrition Plan Daily Nutrition Goals Menu Selection for Wednesday
Total Fat Total Fat 30% 23%
Carbs Carbs 45% 55%
Protein Protein 25% 22%
Meal 1 Breakfast Protein Carbs Fat Calories
2. 0 Items Egg 12 g 1 g 10 g 149 cal
2. 0 Items Egg White 7 g 1 g 0 g 33 cal
12. 0 Fl Ozs Orange Juice 3 g 39 g 1 g 167 cal
3. 0 Slices Whole Wheat Bread 7 g 35 g 3 g 185 cal
Total 29 g 76 g 14 g 534 cal
Meal 2 Snack Protein Carbs Fat Calories
1. 25 Cups Strawberries 1 g 13 g 1 g 54 cal
2. 0 Tsps Peanuts, All Types, Dry Roasted 1 g 1 g 3 g 36 cal
2. 0 Bars Apex Fit Oatmeal Raisin Bar - 55g 26 g 60 g 9 g 420 cal
Total 28 g 74 g 13 g 510 cal
Meal 3 Lunch Protein Carbs Fat Calories
1. 25 Tbsps Cream Cheese 1 g 0 g 6 g 63 cal
8. 0 Items Dried Apricot Halves, Sulfured 1 g 18 g 0 g 67 cal
1. 0 Cup Long Grain White Rice, Boiled 4 g 45 g 0 g 205 cal
4. 0 Slices Turkey Pastrami, Sliced 21 g 2 g 7 g 160 cal
1. 0 Slice Wheat Bread 2 g 12 g 1 g 65 cal
Total 29 g 77 g 14 g 560 cal
Meal 4 Snack Protein Carbs Fat Calories
8. 0 Fl Ozs Reduced Fat Milk, 2% 8 g 12 g 5 g 122 cal
0. 5 Tbsp Butter 0 g 0 g 6 g 54 cal
1. 0 Tsp Low Calorie Mayonnaise 0 g 1 g 1 g 12 cal
1. 5 Items Apple 0 g 32 g 1 g 122 cal
3. 0 Ounces White Tuna, Canned in Water, Drained 20 g 0 g 3 g 109 cal
1. 0 Cup Instant Long Grain White Rice, Enriched, Boiled 3 g 35 g 0 g 162 cal
Total 31 g 80 g 16 g 581 cal
Meal 5 Dinner Protein Carbs Fat Calories
1. 0 Item Potatoes, Baked 5 g 43 g 0 g 188 cal
2. 0 Ounces Chicken Breast, Meat and Skin, Roasted 17 g 0 g 4 g 112 cal
0. 5 Cup Red Tomato, Diced 1 g 4 g 0 g 19 cal
2. 0 Items Roll or Bun, Partially Baked 5 g 29 g 4 g 171 cal
0. 25 Cup KRAFT 2% Milk Natural Reduced Fat Mozzarella Cheese, Shredded 7 g 0 g 4 g 60 cal
Total 35 g 76 g 12 g 550 cal
Total for this Menu Protein Carbs Fat Calories
152 g 383 g 69 g 2735 cal
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
APEX 2,750 cal Nutrition Plan Daily Nutrition Goals Menu Selection for Thursday
Total Fat Total Fat 30% 22%
Carbs Carbs 45% 55%
Protein Protein 25% 23%
Meal 1 Breakfast Protein Carbs Fat Calories
12. 0 Fl Ozs Nonfat, Skim or Fat Free Milk 13 g 18 g 1 g 129 cal
1. 0 Item Egg 6 g 1 g 5 g 75 cal
2. 0 Items Egg White 7 g 1 g 0 g 33 cal
8. 0 Fl Ozs Orange Juice 2 g 26 g 0 g 112 cal
1. 0 Item Plain English Muffin 4 g 26 g 1 g 134 cal
1. 0 Tbsp PROMISE Buttery Light Spread, 40% Vegetable Oil, Stick 0 g 0 g 6 g 50 cal
Total 32 g 72 g 13 g 533 cal
Meal 2 Snack Protein Carbs Fat Calories
6. 0 Fl Ozs Reduced Fat Milk, 2% 6 g 9 g 4 g 92 cal
1. 0 Item Orange 1 g 15 g 0 g 62 cal
2. 0 Bars Apex Fit Oatmeal Raisin Bar - 55g 26 g 60 g 9 g 420 cal
Total 33 g 84 g 13 g 574 cal
Meal 3 Lunch Protein Carbs Fat Calories
4. 0 Tsps Parmesan Cheese, Grated 3 g 0 g 2 g 31 cal
1. 0 Cup Spaghetti, Enriched, Cooked 7 g 40 g 1 g 197 cal
2. 0 Ounces Ground Beef, Lean, Broiled, Well 16 g 0 g 10 g 159 cal
1. 0 Cup BERNARDI Veggie Rotini, Precooked 7 g 35 g 1 g 176 cal
Total 33 g 75 g 14 g 563 cal
Meal 4 Snack Protein Carbs Fat Calories
1. 25 Cups Long Grain White Rice, Boiled 5 g 56 g 1 g 257 cal
3. 0 Cups Broccoli, Chopped, Boiled, Drained 14 g 24 g 2 g 131 cal
2. 0 Ounces Chicken Breast, Meat Only, Roasted 18 g 0 g 2 g 94 cal
1. 0 Tbsp PARKAY Margarine, Soft 0 g 0 g 11 g 100 cal
Total 37 g 80 g 16 g 582 cal
Meal 5 Dinner Protein Carbs Fat Calories
0. 5 Tbsp Butter 0 g 0 g 6 g 54 cal
0. 5 Cup Red or Green Grapes, European, Adherent Skin 1 g 14 g 0 g 57 cal
1. 5 Cups Instant Long Grain White Rice, Enriched, Boiled 5 g 53 g 0 g 243 cal
1. 0 Item Red Tomato 1 g 6 g 0 g 26 cal
2. 0 Ounces Beef Flank, Steak, Separable Lean and Fat, 0in. Trim, Braised 19 g 0 g 6 g 134 cal
Total 26 g 73 g 12 g 514 cal
Total for this Menu Protein Carbs Fat Calories
161 g 384 g 68 g 2766 cal
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
APEX 2,750 cal Nutrition Plan Daily Nutrition Goals Menu Selection for Friday
Total Fat Total Fat 30% 22%
Carbs Carbs 45% 56%
Protein Protein 25% 22%
Meal 1 Breakfast Protein Carbs Fat Calories
0. 5 Tbsp Butter 0 g 0 g 6 g 54 cal
1. 0 Item Banana 1 g 28 g 1 g 109 cal
1. 0 Item Egg Bagel 8 g 38 g 1 g 197 cal
2. 0 Ounces Ground Turkey, Cooked 16 g 0 g 7 g 133 cal
0. 75 Cup Non Fat Fruit Yogurt, Sweetened with Low Calorie Sweetener 8 g 15 g 0 g 91 cal
Total 33 g 81 g 15 g 584 cal
Meal 2 Snack Protein Carbs Fat Calories
10. 0 Fl Ozs Reduced Fat Milk, 2% 10 g 15 g 6 g 153 cal
1. 0 Item Banana 1 g 28 g 1 g 109 cal
4. 0 Items Chocolate Wafer Cookie 2 g 17 g 3 g 104 cal
2. 0 Scoops Apex Fit Drink Mix - Chocolate 20 g 30 g 2 g 220 cal
Total 33 g 90 g 12 g 586 cal
Meal 3 Lunch Protein Carbs Fat Calories
1. 0 Cup Plain Pasta, Fresh-Refrigerated, Cooked 7 g 32 g 1 g 168 cal
2. 0 Items French Roll or Bun 7 g 38 g 3 g 211 cal
3. 0 Ounces Braised Pork Chops 12 g 0 g 5 g 93 cal
1. 25 Ounces Alfredo Sauce II (Lacto) 3 g 2 g 5 g 64 cal
Total 29 g 72 g 14 g 536 cal
Meal 4 Snack Protein Carbs Fat Calories
1. 0 Tbsp Mayonnaise-type Salad Dressing 0 g 4 g 5 g 57 cal
1. 0 Item Banana 1 g 28 g 1 g 109 cal
1. 0 Item Carrots 1 g 6 g 0 g 26 cal
1. 0 Item Plain Bagel, Enriched 7 g 38 g 1 g 195 cal
3. 0 Ounces Cheese-American-LoFat Processed-Diced 21 g 3 g 6 g 153 cal
Total 30 g 79 g 13 g 540 cal
Meal 5 Dinner Protein Carbs Fat Calories
0. 25 Tbsp Butter 0 g 0 g 3 g 27 cal
2. 5 Ounces Pork Loin, Center Cut, Chops, Separable Lean, Broiled 21 g 0 g 6 g 143 cal
8. 0 Fl Ozs Apple Juice, Unsweetened, Canned 0 g 29 g 0 g 117 cal
2. 0 Items Carrots 1 g 12 g 0 g 52 cal
2. 0 Items Roll or Bun, Partially Baked 5 g 29 g 4 g 171 cal
Total 27 g 70 g 13 g 510 cal
Total for this Menu Protein Carbs Fat Calories
152 g 392 g 67 g 2756 cal
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com


Component 1
Nutri ti on
LEAN PATH
The Apex lean path is a safe, healthy way to help you burn fat. A smart and effective
weight loss program designed by experts in fitness.
APEX 2,750 cal Nutrition Plan Daily Nutrition Goals Menu Selection for Saturday
Total Fat Total Fat 30% 21%
Carbs Carbs 45% 58%
Protein Protein 25% 21%
Meal 1 Breakfast Protein Carbs Fat Calories
1. 0 Item Egg 6 g 1 g 5 g 75 cal
2. 0 Items Egg White 7 g 1 g 0 g 33 cal
8. 0 Fl Ozs Orange Juice 2 g 26 g 0 g 112 cal
2. 0 Items Corn Tortillas 3 g 24 g 1 g 115 cal
1. 0 Item Plain English Muffin 4 g 26 g 1 g 134 cal
1. 0 Slice KRAFT Singles Pasteurized Process American White Cheese Food Slices 4 g 2 g 5 g 70 cal
Total 26 g 80 g 12 g 539 cal
Meal 2 Snack Protein Carbs Fat Calories
3. 5 Tbsps HEALTHY CHOICE Low Fat Granola Cereal 2 g 17 g 1 g 83 cal
2. 0 Bars Apex Fit Oatmeal Raisin Bar - 55g 26 g 60 g 9 g 420 cal
Total 28 g 77 g 10 g 503 cal
Meal 3 Lunch Protein Carbs Fat Calories
12. 0 Fl Ozs Apple Juice, Unsweetened, Canned 0 g 43 g 0 g 175 cal
2. 0 Items Carrots 1 g 12 g 0 g 52 cal
3. 0 Ounces Turkey Leg, Meat and Skin, Roasted 24 g 0 g 8 g 177 cal
2. 0 Slices Whole Wheat Bread 5 g 23 g 2 g 123 cal
0. 5 Tbsp COOK'S CLASSICS Apple Honey Mustard Salad Dressing 0 g 1 g 3 g 25 cal
Total 30 g 79 g 13 g 552 cal
Meal 4 Snack Protein Carbs Fat Calories
12. 0 Fl Ozs Reduced Fat Milk, 2% 12 g 18 g 7 g 183 cal
8. 0 Fl Ozs Orange Juice 2 g 26 g 0 g 112 cal
0. 5 Cup Pineapple 0 g 10 g 0 g 38 cal
2. 0 Tbsps Dried Coconut, Shredded, Sweetened 0 g 6 g 4 g 58 cal
2. 0 Scoops Apex Fit Drink Mix - Vanilla 20 g 30 g 2 g 220 cal
Total 34 g 90 g 13 g 611 cal
Meal 5 Dinner Protein Carbs Fat Calories
0. 5 Tbsp Butter 0 g 0 g 6 g 54 cal
1. 5 Items Apple 0 g 32 g 1 g 122 cal
2. 0 Cups Butterhead, Boston or Bibb Lettuce 1 g 3 g 0 g 14 cal
3. 0 Ounces Chicken Breast, Meat and Skin, Roasted 25 g 0 g 7 g 167 cal
1. 0 Item Potatoes, Flesh and Skin, Baked 5 g 51 g 0 g 220 cal
Total 31 g 86 g 14 g 577 cal
Total for this Menu Protein Carbs Fat Calories
149 g 412 g 62 g 2782 cal
Copyright 2004-2011 Apex Fitness Group

- All Rights Reserved. www.apexfitness.com

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