Fillable Best Body Foundations Workbook 8x11 PDF Editable

Fill Online, Printable, Fillable, Blank Best Body Foundations Workbook 8x11 PDF Editable Form

Use Fill to complete blank online OTHERS pdf forms for free. Once completed you can sign your fillable form or send for signing. All forms are printable and downloadable.

Best Body Foundations Workbook 8x11 PDF Editable

On average this form takes 20 minutes to complete

The Best Body Foundations Workbook 8x11 PDF Editable form is 40 pages long and contains:

  • 0 signatures
  • 19 check-boxes
  • 71 other fields

Country of origin: OTHERS
File type: PDF

BROWSE OTHERS FORMS

Related forms
Fill has a huge library of thousands of forms all set up to be filled in easily and signed.
Fill in your chosen form
Sign the form using our drawing tool
Send to someone else to fill in and sign.
find another form
 
FOUNDATIONS
WORKBOOK
All rights reserved. No part of this publication may
be reproduced or transmitted in any form or by
any means, electronic or mechanical, including
photocopying, recording, or any other information
storage and retrieval system, without the written
permission of Rachel Paul. This guide is for the
recipient ONLY.
The information in this guide is not meant to
substitute for any dietary regimen or advice that
may have been prescribed by your doctor. As with
all dietary programs, you should get your doctor’s
approval before beginning. If you suspect you have
a medical problem, I urge you to seek competent
help. Keep in mind that nutritional needs vary
from person to person. The information here is
intended to help you make informed decisions
about your eating and health. This guide is meant
to be a guide for your food choices; it does not
recommend you eliminate any foods from your
diet in its entirety. This guide Is also not for those
who are under 18 years, or who have specific
medical conditions. Read more here:
collegenutritionist.com/terms-conditions
Welcome!
I’m so glad
you’re here!
Day 1. Visualize Your Future Self
What life are you creating? How can you add enjoyment
throughout your entire day (aside from food)?
Weight: weigh yourself on Mondays and Thursdays, first thing
in the morning
Pictures: Take a picture every Friday in front of a full-length
mirror
Clothing size: check your size at the same store once a month
Day 2. Select 1 Goal
Day 3. B- Tracking
Set your calorie goal to be in a 250 calorie deficit. Stop eating
whenever you're full. "B-" means track accurately when you
can, but don't be a perfectionist.
Day 4. Favorite Carbs
How many servings of starches, fruits, dessert, and alcohol will you
typically have on a daily basis?
Breakfast & snacks: Focus on proteins and fats. Only eat
breakfast if you're hungry
Lunch & dinner, follow #thatformula: 2 cups veggies + 150
calories of protein + 100-200 calories of fats
Day 5. Make Easy Meals
Day 6. Choose Exercise You Love
Do something every day, e.g. walking, barre, yoga, strength or resistance
training
Complete the Today's Plan daily checklist
Want something else in the moment? Track & move on.
Ate something you weren't satisfied with? Learn & move on.
Eating out? 1) Make a plan. 2) Off plan? You decide 3) Stay present.
4) Use B- Tracking.
Day 7. Create Today's Plan
The Best Body Foundations
7 - D A Y J U M P S T A R T C H E C K L I S T
Watched
Lesson?
Completed
Worksheet?
1. Visualize
Your Future Self
Day in the Life
What does a day-in-the-life of your future self look like? What are some ways your future self adds enjoyment
to her everyday life?
Activity What's one thing your future self does to add enjoyment?
Waking up
Example: Wakes up without snoozing the alarm.
Exercise
Cleanliness
Example: Even If has a busy day, does a 5-minute yoga video.
Getting ready
Example: Takes extra 60 seconds to moisturize body after shower.
Example: Wears clothes that are flattering.
Guess What?
You can do ALL of these things now. Don't let food be your only pleasure in the day.
Commuting
Example: Enjoys surroundings, is not glued to phone.
At work or
school
Example: Practices gratitude for being employed.
Eating meals
Example: Heats meals up, doesn't eat cold leftovers in front of the fridge.
Evening
Example: Watches TV without feeling guilty, this is my down time. Turns TV off when it's bed time so can get enough sleep.
Bed time
Example: Wears favorite PJs.
1. Visualize Your Future Self
Top 3 Feelings
What are your future self's top 3 feelings on a daily basis re: food?
Examples: in control, calm, and energized.
2. Select 1 Goal
2. Select 1 Goal
A. Scale
I recommend Mondays & Thursdays, first thing in the morning, same scale and clothing.
Here's a scale I recommend. Input your weights into LoseIt to get fun notifications
throughout your journey.
Notes:
Notes:
Notes:
B. Pictures
Do yourself a favor and take a before picture! Your future self will be so happy you
did... to really see the difference! Take a picture now in front of a full-length mirror.
Try to take a picture in the same clothing (or color of clothing) to see a fun
progression. I recommend taking photos every Friday morning - you won't see
progress right away, but you will over time!
C. Size of Clothing
If you don't want to use the scale, use a size of clothing. Once a month, go into the same
store and try on the same type of clothing, e.g. jeans, or tops. Go to the store now to get
your most accurate size! Your future self will thank you.
3. B- Tracking
Under "Goals" set your goal to losing 1/2 pound per
week (250 calorie deficit)
Optional note: If your calorie goal is above 2000 calories,
it's ok with me to move it to "lose 1 pound / week" , or
the next option where you're under 2000
Under exercise, choose "somewhat active"
The free version of the app is fine! No need to upgrade.
Just exit out of any promotions.
"Record weight" to get fun notifications along the way
Be as accurate as you can, when cooking for yourself
Use
measuring cups & spoons
Food scales can be helpful
Scan barcodes of any food in a package
Search by brand name, e.g. "Kirkland"
Search by (chain) restaurants, e.g. "Chipotle"
"B- tracking" = tracking something is better than
nothing
You're eating out, and the restaurant isn't in LoseIt
You're eating something someone else made
You forgot to measure your portions of something you
made
LoseIt
Accuracy
"B- Tracking"
USE WHEN:
Calorie Goal
What's your calorie goal, based on how I recommend you set up LoseIt?
3. B- Tracking
Will you track?
Tracking is a short term, not long term weight management tool! I do recommend tracking at first,
to learn portions right for your body. Once a person learns their portion sizes and/or reaches
weight maintenance, they are naturally able to drop tracking altogether. That being said, tracking
is not absolutely necessary if you would strongly prefer not to do it.
I will track I am not going to track
I recommend trying the B- Tracking method which can feel more freeing.
But if not, it's A-ok! Consistency in what you're eating matters most.
Plan your meals (using Best Body Foundations 2. Favorite Carbs and 3. Easy Meals), eat when you're hungry,
and stop eating when you're full.
Listen to your body #1 - so if you're full, you can stop eating
If losing more than 2 pounds per week, increase calories by cooking with oil or butter
No. Tracking calories is not forever!
If losing weight at a slow & steady pace, you learn which food amounts are right for your body - and there's no
need to track anymore! Most ladies can easily just let tracking go.
And, I will teach you how to stop tracking calories in the Weight Maintenance lesson.
Goal 1: figure out what foods and meals keep you fullest for the longest
Goal 2: figure out how much total food your body needs to lose a small amount of weight each week, and
maintain your energy
I do see better results with those who are tracking vs those who aren't
There isn't another way to create a personalized approach
WW points = calories, let's call a spade a spade! Lots of "free" foods - that people end up "gaming the system"
with. Unfortunately in life, nothing is really free.
Writing down what you're eating without calories doesn't often allow you to see where you may be going astray
- AND doesn't allow you to be flexible in your choices without knowing how it will affect you
Tracking gives you flexibility in the moment. Unexpected birthday party? Not feeling like what you had planned
on & what to eat something else? Just track what you want to eat instead.
The foods you have access to may be different from the ones in the system. Tracking your specific foods will be
more accurate.
No. Tracking calories is not inherently bad
Calories = units of energy of food
Calories are not, themselves, good or bad, they're just numbers - they're totally neutral
"You should only eat low-calorie foods" (Wrong! They're NOT filling, and can lead to the binge/restrict cycle.)
"You should workout to burn as many calories as possible" (Wrong! This leads to being overly hungry)
"If I go over my calories I'm a bad person" (Wrong! This way of thinking only leads to shame and often even
more overeating)
"My calorie calculator told me to eat 900 calories per day" (Too fast! Slow & steady weight loss - losing 1/2
pound /week is best).
In LoseIt you can check your calories (My Day --> Nutrients). If you're following my food recommendations,
you'll likely be around 33% calories from carbs, protein, and fat equally
However! I do NOT want you to focus on this - or a certain # of macros
Track what you're eating & give yourself a structure for higher-carb foods (which we'll in a bit)
Are you tracking? Are you over your calorie goal? Even if you're within your calorie goal, are you ever eating
when you're not hungry?
Jump to Weight Loss plateaus lessons
"Do I have to track?"
"I'm under my goal calorie goal but full, should I keep eating?"
"Is tracking forever?"
"Why track calories anyway?"
"What about points, or just writing down what you're eating?"
"Why should I use LoseIt when I'm already using the Best Body Meal Planner?"
"Isn't tracking restrictive?"
Here are examples of misusing calories:
"What about macros?"
"I'm not losing weight!"
1.
2.
Common Tracking Q&A's
4. Favorite
Carbs
These are my general recommendations, but of course modify them to suit your needs.
You know your body best.
4. Favorite Carbs
Rachel's recommendation: 1-2 servings / day (around 120 calories each)
1 serving = 1/2 cup cooked grain (e.g. pasta)
1 serving = 1 cup starchy veg (e.g. potato)
Choose whole grains when possible
Combination foods (e.g. granola bars) - counts as a starch if one of first 3
ingredients is a starch, and carbohydrates are ≥ 15 gm per 1 serving
Starches
My # servings / day:
My favorite
starches:
Rachel's recommendation: 1-2 servings / day (around 70 calories ea.)
1 serving = 1 hand fruit (e.g. banana)
1 serving = 1 cup small fruit (e.g. berries)
1 serving = 1/4 cup dried fruit (e.g. raisins)
Fruits
My # servings / day:
My favorite
fruits:
Rachel's recommendation: 0-1 dessert / day (around 100-200 calories)
Single serving packages work well
If fruit dessert, a-ok to be additional (not count towards fruit servings/ day)
Dessert
My # servings / day:
My favorite
desserts:
Rachel's recommendation: 0-4 drinks / week (around 100 calories ea.)
Stick with drinks without added sugar mixers
Examples: light beer, champagne/ Prosecco, wine, hard alcohol + seltzer
Alcohol
My # servings / week:
My favorite
drinks:
Non-Starchy Vegetables
1 serving = about 60 calories
Artichokes Asparagus Bean
Sprouts
Beets Broccoli Brussels
Sprouts
Cabbage
Cauliflower Celery Cucumber Eggplant Mushrooms Onions Parsnips
Peppers Salad Greens Spaghetti
Squash
Spinach Tomato Turnips Zucchini
Bagels Barley Bread Buckwheat Crackers English
Muffins
Flour
Millet Oats Pasta Pretzels Quinoa Rice Tortillas
Grains
Sweet
Potatoes
Taro Yams
Acorn
Squash
Beans Butternut
Squash
Corn Lentils Peas Potatoes
Starchy Vegetables
Complete lists, here.
Starches
1 serving = about 120 calories
Starches vs. Non-Starchy Veggies Cheat Sheet
4. Favorite Carbs
E.g. 1/4 cup of rice at lunch, and 1/2 slice of thick bread at dinner
Totally! But it's probably going to make your life & meal prep
easier if you stick with 1 full serving
For sure!
Wouldn't recommend doing this every day, so you get the variety
of nutrients you need
Example: granola bars
If the food has more than 15 gm carbohydrates AND
one of the first 3 ingredients is a starch or fruit, then yes counts as
your starch or fruit for the day
Also... use your common sense! My recommendations are
guidelines. They're not meant to be strict "must-dos"
Example: Seltzer, alcohol, seltzer, alcohol.
And have the first drink of the night as seltzer as a reminder.
Example: Half drinks e.g. 1/2 a glass of wine
Weak drinks e.g. 1/2 shot + full glass of seltzer
It's not that big a deal
The benefit of having a stopping eating time, is that often at night
we're eating from cravings, rather than actual hunger (therefore
ice cream, rather than baby carrots and hard-boiled eggs)
If you work late, structuring your meals and snacks later can be
helpful
"Can I do two 1/2 servings of fruits or starches?"
"Can I do two starches & no fruit?"
"What about foods that have some starch or fruit?"
Rule of Thumb:
"Any other tips for alcohol?"
Alternate with seltzer or water:
Pour a half-drink or a weak drink:
"Should I not eat too close to bed?"
Common Fave Carb Q&A
5. Make
Easy Meals
Breakfasts & Snacks
Recommendation: focus on proteins and fats
Scrambled
Fried
Single-serving frittata
Hard boiled
Ideas with Eggs
With frozen fruit & nuts
With fruit on side
With crushed nuts
By itself
Ideas with 2% or Full Fat
Yogurt
On cucumber slices
In lettuce wraps
With veggies
"Melts" on tomatoes
with cheese
Ideas with Tuna
With veggies & chips
On cucumber slices
with smoked salmon
On toast with an egg
With veg & edamame
Ideas with Guac
Nuts with fruit
Nut butter with fruit
Nuts by themselves
With oatmeal
Ideas with Nuts &
Nut Butter
Breakfasts I'll Try
Get meal ideas above, or search for specific recipes in The Meal Planner.
Non-starchy Veggies: 2+ cups, ~60 calories
Protein: 4-5 ounces, ~150 calories
Which protein do you like?
Fats: 1-2 ounces, 100-200 calories
Which veg do you like?
Which fats do you like?
5. #ThatFormula for Lunch & Dinner
#ThatFormula Meals I'll Try
Get meal ideas from the next 2 pages, or search for specific recipes in The Meal Planner.
Stir Frys
Salads & Bowls
Asparagus
Bell peppers
Snap peas
Zucchini
Broccoli
Brussels
sprouts
Eggplant
Mushrooms
2+ Cups
Vegetables
Any greens
(spring
greens,
spinach, etc.)
Bell peppers
Broccoli
Cauliflower
Tomatoes
Cucumbers
Cabbage
Mushrooms
2+ Cups
Vegetables
6 oz shrimp
4 oz ground
beef
4 oz ground
turkey
4 oz diced
chicken
1/2 cup
shelled
edamame
150 Calories
Protein
Grilled
chicken strips
Can of tuna
2 hard boiled
eggs
1/2 cup
shelled
edamame
150 Calories
Protein
1-2 Tbsp Oil
(or use an oil
spray)
2-4 Tbsp
Pesto
1/8 - 1/4 cup
Peanut sauce
1/4 cup bacon
bits
1/8 - 1/4 cup
crushed nuts
or seeds
100-200 Calories
Fat
Oil or oil-
based
dressing (not
"light"
dressing)
Tahini
Mayo (e.g. mix
with tuna)
100-200 Calories
Fat
Salsa verde
Salt, pepper,
basil & oregano
Hot sauce
1 Tbsp sesame
seeds
Low Cal Toppings
Salsas
Light (less than
50 calories / 2
Tbsp) dressings
Sauerkraut
Pickles
Red wine
vinegar
1-2 Tbsp grated
Parm cheese or
bacon bits
Low Cal Toppings
Spray a non-stick
pan with an oil
spray
Dice veggies
Stir fry protein &
veggies for 8
mins, or until
cooked through,
on medium heat
Top with fats,
and add any low
calorie toppings
DIRECTIONS
1.
2.
3.
4.
Chop up veggies
(besides salad
greens) and cook
protein, if not
already cooked
Mix all
ingredients
together
Add any low
calorie toppings
DIRECTIONS
1.
2.
3.
5. #ThatFormula for Lunch & Dinner
IN ACTION
Hundreds of specific
recipes, here
Hundreds of specific
recipes, here
5. #ThatFormula for Lunch & Dinner
IN ACTION
Soups & Chilis
Canned
crushed
tomatoes (if
making chili)
Mirepoix
(diced
carrots, celery
& onion)
Bell pepper
Zucchini
Kale
2+ Cups
Vegetables
Ground beef
Ground
turkey
White beans
Lentils
Black beans
150 Calories
Protein
Oil (otherwise
use an oil
spray)
Bacon or
bacon bits
Avocado (for
topping)
Shredded
cheese (for
topping)
100-200 Calories
Fat Salsa verde (for
white bean
chili)
Salt, pepper,
basil & oregano
Cumin and chili
powder
Grated
Parmesan
cheese
Broth (if
making soup)
Low Cal Toppings
Chop up veggies
Spray a pot with an
oil spray (or use oil
if this is your fat for
this meal)
Cook protein and
veggies (aside from
broth or crushed
tomatoes) for ~8
mins on medium
heat
Add in crushed
tomatoes (for chili)
or broth (for soup)
Let simmer 5+ mins
on lowest heat,
covered
Top with fats and /
or low calorie
toppings
DIRECTIONS
1.
2.
3.
4.
5.
6.
Hundreds of specific
recipes, here
Lunch Boxes
Baby carrots
Celery sticks
Bell pepper
slices
Mini bell
peppers
2+ Cups
Vegetables
Turkey slices
Edamame,
shelled or in-
shell
Jerky
Can of tuna
150 Calories
Protein
String cheese
Round wax
cheese
1/8 - 1/4 cup
nuts or seeds
1-2 Tbsp nut
butter
1 Tbsp mayo
(e.g. for tuna)
100-200 Calories
Fat Add in a fruit
and/or starch
(as always!) if
you want, as
pictured in
some of the
examples
Other
Chop up veggies
Arrange foods in
a lunch box or
plate
DIRECTIONS
1.
2.
Hundreds of specific
recipes, here
Hundreds of specific
recipes, here
5. #ThatFormula for Lunch & Dinner
IN ACTION
Sheet Pans
Sammies
Asparagus
Bell peppers
Snap peas
Zucchini
Broccoli
Brussels
sprouts
Eggplant
Mushrooms
2+ Cups
Vegetables
Canned
crushed
tomatoes (if
making chili)
Mirepoix
(diced
carrots, celery
& onion)
Bell pepper
Zucchini
Kale
2+ Cups
Vegetables
6 oz shrimp
4 oz ground
beef
4 oz ground
turkey
4 oz diced
chicken
1/2 cup
shelled
edamame
150 Calories
Protein
Ground beef
Ground
turkey
White beans
Lentils
Black beans
150 Calories
Protein
1-2 Tbsp Oil
(otherwise
use an oil
spray)
2-4 Tbsp
Pesto
1/8-1/4 cup
Peanut sauce
1/4 cup bacon
bits
1/8-1/4 cup
crushed nuts
or seeds
100-200 Calories
Fat
Oil (otherwise
use an oil
spray)
Bacon or
bacon bits
Avocado (for
topping)
Shredded
cheese (for
topping)
100-200 Calories
Fat
Low Cal
Toppings
Salsa verde
Salt, pepper,
basil & oregano
Hot sauce
1 Tbsp sesame
seeds
Low Cal Toppings
Salsa verde (for
white bean
chili)
Salt, pepper,
basil & oregano
Cumin and chili
powder
Grated
Parmesan
cheese
Broth (if
making soup)
Low Cal Toppings
Preheat oven to
400 degrees F
Line a baking
sheet with
parchment paper
& spray it with an
oil spray
Chop veggies into
small pieces,
make small
patties with
ground meat if
applies
Bake meat and
veggies for 15-20
minutes, until
meat has cooked
through
Remove from
oven, top with
fats and low
calorie toppings
DIRECTIONS
1.
2.
3.
4.
5.
Lettuce wraps: add
protein & fat to the
wraps. Have extra
veggies on the side
if you want.
Stuffed avocados:
Dice protein &
veggies, add to 2
avocado halves.
Have extra protein
& veg on the side.
Pepper sammies:
Dice protein, fat,
and any other veg.
Add to pepper
halves.
Cucumber
"Lunchables":
Slice a cucumber
Into coin shapes
and add toppings.
DIRECTIONS
1.
2.
3.
4.
Specific recipes, here
Having too much fresh food in the kitchen can be stressful. These lists include foods that will both last for a
while, and give you variety so you can create a meal that sounds good in the moment. You do NOT need to
go buy all of these foods - they are just ideas. The foods listed here are ones that you'll commonly see in
Best Body recipes.
Essentials Grocery List
Eggs
Rotisserie chicken or pre-grilled
chicken strips
Chicken sausage
Bacon, salami or prosciutto
Ground beef or turkey
Tofu or edamame
Red wine vinegar
Mustard
Fat-free (light) vinaigrette
Creamy dressing, e.g. ranch
Sauerkraut
Pickles
Hot sauce
Fridge
Proteins: choose 3+
Other: choose 2+
Baby carrots
Bag(s) of lettuce
Celery
Bell peppers
Cauli rice or zoodles
Hand fruit, e.g. banana, apple
Veggies: choose 3+
Fruit: choose 1+
Crumbled cheese (e.g. eta)
Shredded cheese (e.g.
mozzarella)
Sliced cheese (e.g. cheddar)
String cheese (e.g. mozzarella)
Guacamole single-serve packets
2% or whole yogurts, single-
serve (choose with <15gm
added sugar)
Avocado
Pesto
Dairy & Fats: choose
4+
Canned tomatoes, diced or
crushed (this counts as veg)
Beans
Whole wheat pasta
Brown or wild rice
Potatoes
Canned: choose 1+
Starches: choose 1+
Jerky
Tuna, canned
Salmon, canned
Nuts
Seeds
Nut butter
Parmesan, grated
Pantry
Proteins: choose 3+
Salt or garlic salt
Pepper or red pepper flakes
Dried basil or oregano
Olive oil
Heat-safe oil, e.g. avocado oil
Heat-safe oil spray, e.g. avocado
oil
Salsa
Other: recommend all
Broccoli
Green beans
Spinach
Zoodles
Fruit e.g. berries, mango
Produce: choose 1+
Mini meatballs
Burger patties - beef, salmon,
etc.
Shrimp
Edamame
Freezer
Proteins: choose 2+
Single serving ice creams or
other dessert
Loaf of sliced bread, or sliced
english muffins
Dessert: choose 1+
Starches: choose 1+
6. Choose Exercise
You Love
I recommend doing some kind of low-intensity exercise, that you love & feel
great doing, every day. This way, you're building muscle but not having to deal
with excess hunger.
Examples are: walking, yoga, pilates, weight training, barre, weights, or other
resistance training.
There is no minimum time commitment. If you can only squeeze in a 5-minute
yoga video, that is awesome!
If you love high intensity exercise & don't want to stop, think about how you
can reduce the intensity or time spent doing these activities. Example: running
for 20 minutes and walking for 10, instead of running for 30 minutes.
What will your exercise options be?
6. Choose Exercise You Love
Type Details
Example: Walk to work 1.5 miles away Example: Walking
Try to structure your meals & snacks around your exercise, e.g. have an
afternoon snack at 4 pm, exercise at 5 pm, and have dinner at 7 pm.
If you do need more food, I recommend eating physically filling foods like
proteins, fats, and high-fiber carbs e.g. veggies. Track what you eat. If you want
to go over your calorie goal it's a-ok, and your choice. If this happens often,
weight loss will just be a bit slower - which is also totally ok and your choice!
One “walking” video on YouTube
A 10 to 60 minute walk outside
The Walk at Home app
YouTube free channels: Sarah Beth Yoga; Yoga with Adrien; Blogilates;
PopSugar Barre
Melissa Wood Health app
FitOn app
Obe App: particularly 10-20 minute dance videos
The Fitness Marshall 3-5 min dance videos on YouTube
MadFit Dance Party Workouts on YouTube
Should I track exercise in LoseIt and eat back the calories I
burned?
Nope! Instead, do low-intensity exercise so you don't get extra hungry.
If I'm still hungry, should I eat more & go over my calorie goal?
If you are physically hungry from exercise,
1.
2.
If I am hungry, should I eat a special post-workout snack?
No special post-workout snacks are needed, the snack recommendations in this
workbook &
The Meal Planner are great!
Do you have any specific exercise app or video
recommendations?
Yes! Here are some Best Body faves:
WALKING
YOGA - PILATES - BARRE
DANCE
Common Exercise Q&As
7. Create
Today's Plan
This separate PDF is available on the Best Body website in the next section.
7. Create Today's Plan
In the moment, if you have an urge to eat off plan, decide whether the change in your plan will
be truly worth it to you. Will you be pleased with this choice in an hour? Tomorrow? Only you
can make that decision!
If the answer is yes, track in LoseIt what you actually ate (instead of what you had planned).
Use "B- Tracking" if you need to.
Great job, move on.
Want something else in the moment?
Track & move on.
1.
2.
3.
Overate? Learn & move on.
STEP 1. Learn. What's 1 thing you can learn from this situation for next time?
Examples: Planning my day ahead of time helps me stay on track. Having a list of go-to helpful
thoughts for tricky situations helps me when stressed.
STEP 2. Move On.
The end. Stop blowing overeating out of proportion.
Off Track? Move On.
Date Describe the situation 1 thing you learned
note: find more rows for this table in the mindset PDF
Make a plan. What foods do you love, and keep your body feeling its best?
Off plan? If you want to order something you didn't plan for, decide
whether you'll be happy with that choice afterwards. Only you can make
that decision!
Stay present. Enjoy the conversation & atmosphere. Stay aware of your
body's hunger and fullness cues.
Use B- Tracking. Track in LoseIt whatever you chose to eat. You can also
track ahead of time so there are no surprises.
If you’re sticking with 1 starch and 1 fruit per day, plan ahead. E.g. if you
want to order pasta tonight, stick with protein, fat and vegetables for
lunch
There are no rules when eating out! You can always order multiple side
dishes, for example. Or build a meal from an appetizer or two.
This is real life! You will eat out, or order in sometimes.
Follow These 4 Steps:
1.
2.
3.
4.
Quick Tips
My Go-To's
Write below what are going to be your go-to's when eating out.
Eating Out in 4 Steps
Omelets with a side salad
Make a plate of sides with bacon,
avocado, and eggs
Steak & eggs
Chicken & vegetable, broth-based
soup
Broccoli cheddar
Cream of mushroom
French onion soup
Ask for an open-faced sandwich on
one piece of bread
Tuna salad and melted cheese
Turkey, avocado & tomato
Roast beef + sauerkraut
Breakfast & Brunch
Soups
Sandwiches
Grilled chicken & vegetables
Burger with cheese on a lettuce wrap
Add toppings to a burger or chicken like
bacon, avocado
Choose regular or spicy mustard
instead of ketchup
Many places now offer fun sides like
Brussels sprouts or coleslaw
For sauces, try sticking with hot-sauces,
salsas, and regular mustard
Base: any leafy green is fine
Other veg: adding any other non-
starchy veggies is fine
Protein: Hard boiled eggs, chicken;
steak, tofu, fish, beans, etc.
Fats: nuts, seeds, cheese, oil based
dressing, bacon
Salad dressings: I recommend sticking
with 1 Tbsp of regular salad dressing, or
2 Tbsp of light dressing.
Grill Ideas
Salads
General Recommendations
By Cuisine
Get a protein and veggie stir fry
like chicken & broccoli
Try not to choose something
battered
Order your meal without rice or
noodles
Get a side of sautéed veggies like
green beans or cabbage, you can
also use this as an extra volume
base instead of rice
Lettuce wraps are sometimes
available
Sushi: get 1 or 2 rolls with rice,
and order the rest as sashimi or
“naruto” (wrapped in cucumber!)
Choose protein & veggie options
like kebabs, curries, tikka masala,
or butter chicken
Ask to hold the rice, potatoes, or
naan
Want a side? Try raita (a yogurt
dip) and ask for veggies to dip
(like carrots, cucumbers)
Asian Cuisine
Indian Cuisine
Bowl: Order a burrito bowl without the
rice or tortilla
Base: Ask for lettuce
Proteins: try carnitas, steak, chicken,
beans
Veggies: ask for extra fajita veggies
Fats: Cheese, guacamole, sour cream
Toppings: salsa
Fajitas: another great protein & veggie
option - ask for lettuce wraps instead of
tortillas
Get a personal pizza
1-2 slices of pizza
Choose thin crust pizza if available
Meatballs + side salad
Salad with a protein, often Caesar salad
is available
Some restaurants serve cauliflower
crust pizzas now - how cool!
Mexican Cuisine
Italian Cuisine
Bacon Ranch Grilled Chicken Salad
with guacamole
Sauces & Dressings: Spicy buffalo,
Ranch sauce / dressing, Mustard,
Mayo, Low fat balsamic dressing
Any burger, order of nuggets, or side of
fries is also a totally fine choice. If
you're following #1starchPerDay, you
can make that your starch for the day.
Did you know you can order any
burger or chicken sandwich in a
lettuce wrap at Wendy's? Amazing!
Parmesan Caesar Chicken Salad (those
"croutons" are parm crisps!), or the
Southwest Avocado Chicken Salad
Any burger, order of nuggets, or side of
fries is also a totally fine choice. If
you're following #1starchPerDay, you
can make that your starch for the day.
Chicken or steak
Cheese
Sour Cream
Guacamole
Lettuce
Tomatoes
Add ons: 3-Cheese Blend, Jalapeno
Peppers, Red Strips
Any sauces: Creamy Chipotle, Spicy
Ranch, Creamy Jalapeno, Avocado
Ranch, Nacho Cheese Sauce, any hot
sauce
Grilled Nuggets
Cobb Salad with Grilled Chicken Filet
or Grilled Chicken Nuggets
Sides: Kale Crunch Salad, Side Salad,
Fruit Cup
Any grilled chicken sandwich, order of
regular (breaded) nuggets, or side of
fries is also a totally fine choice. If
you're following #1starchPerDay, you
can make that your starch for the day.
Sauces & Dressings: Zesty buffalo,
Ranch Sauce, Ranch Dressing, Creamy
Salsa
McDonald's
Wendys
Taco Bell
Get a Power Menu Bowl with:
Chick-Fil-A
Did you know you can order any burger
in a lettuce wrap at In-N-Out? It's called
"Protein Style" (that's how you order
it!) Awesome! Any of the burger options
are good.
You can also order your burger "Animal
Style" meaning you get extra toppings
like lettuce and tomato (all good!)
You can also ask for pickles and grilled
onions (both good!)
A burger with the bun or side of fries is a
perfectly fine choice. If you're following
#1starchPerDay, you can make that
your starch for the day.
String Bean Chicken Breast
Black Pepper Angus Steak
Kung Pao Chicken
Mushroom Chicken
Black Pepper Chicken
Broccoli Beef
Other entrees (which are breaded), or
having rice or an egg roll as a side, are
totally fine too. If you're following
#1starchPerDay, just have this be your
starch.
Super Greens
In-N-Out
Panda Express
Entrees:
Sides:
Fast Food Recs
There are more salads than the
ones listed, but I've tried to
include the ones that follow
#thatformula most closely!
Chicken & Bacon Ranch Salad;
Italian BMT Salad; Steak & Cheese
Salad; Tuna Salad (on a salad!);
Meatball Marinara Salad
Dressings: get the fat free sweet
onion, or the Subway vinaigrette
dressing
Any regular sandwich (with bread,
do a 6-inch) is a perfectly fine
choice. If you're following
#1starchPerDay, you can make
that your starch for the day.
Moon Cheese Packets
Egg Bites (there are 3 varieties, all
are great choices!)
Prosnax Carrots, White Cheddar
Cheese, and Almonds Snack Tray
Prosnax Gala Apples, Cheddar
Cheese, and Pretzels Snack Tray
Creminelli Snack Tray –
Sopressata Salami & Monterey
Jack
Snacks & Sides: Avocado Spread,
Squirrel Brand Classic Almonds,
Orange, Banana, That's It Fruit Bar
Bed of lettuce: SuperGreens,
organic arugula, spinach,
romaine, or SplendidGreens
Dips & Spreads: eggplant & red
pepper dip, tzatziki, harissa, or
crazy feta
Protein: any of the options is fine!
Any of these Toppings: shredded
romaine, pickled onions, cabbage
slaw, diced cucumber, crumbled
feta, tomato & onion salad, olives,
tomato & cucumber salad, Fresno
peppers, avocado
Dressings: All are fine!
Subway
Starbucks Food
Cava
Make a salad with:
Bed of lettuce
Fajita veggies (I always ask for double!)
Protein - any of the options is fine e.g.
Chicken, Carnitas, Barbacoa. Sofritas,
Steak, or Beans
Salsa: Tomatillo-Red Chili Salsa, Fresh
Tomato Salsa, Tomatillo Green-Chili
Salsa
Cheese: queso, shredded cheese, or
queso
Guacamole if you're extra ;)
Bed of lettuce
Any protein: chicken, steak, Impossible
protein, pulled pork, brisket, or beef
Any flavors: Cotija cheese, 3 cheese
blend, cilantro, shredded lettuce,
pickled jalapenos, fajita veggies, sliced
onions
Sauces: any are fine, just hold the corn
salsa
Note 1: If you'd like to add beans in
"Flavors" as your protein, feel free!
Note 2: If you'd like to add rice in
"Flavors", just use that as your starch
for the day, if you're following
#1starchPerDay
Broccoli Cheddar Soup
Green Goddess Cobb Salad
Greek Salad
Caesar Salad with Chicken (recommend
hold the croutons)
Side/ Snack: Hard Boiled Eggs (2 pack)
Chipotle
Make a salad with:
Q'doba
Create your own salad with:
Panera
Fast Food & Fast Casual Recs
Download
Save PDF to desktop
Email
Email completed PDF
Send for Signing
Email for others to sign
Print
Print document
Choose a Field
Click on a field and
select the person that should complete it
Want to add a signature?
You can add a signature field
and assign it to someone else
to sign
Choose a Field
Click on a field and
select the person that should complete it

Best Body Foundations Workbook 8x11 PDF Editable

This document is locked as it has been sent for signing.

You have successfully completed this document.

Other parties need to complete fields in the document. You will recieve an email notification when the document has been completed by all parties.

This document has been signed by all parties.

Completed 29 January 2022

Message

View Audit Log
Print With Audit Log
Duplicate Document