Products from Forever Living Products (The Aloe Vera Company) F15_Beginner_Booklet_US_English

BEGINNER MEAL GUIDE. The road to looking and feeling better goes right through your kitchen. Follow the calorie requirements below during the BEGINNER program. BEGINNER 1 F.I.T. TIP BEGINNER 2 + Women 1,400 Calories + Women 1,500 Calories + Men 1,900 Calories + Men 2,000 Calories Skipping breakfast because you don’t have time to make something in the morning? Prepare your ingredients the night before for quick assembly in the morning like overnight oats or a yogurt parfait so you can make the night before and grab on-the-go. BREAKFAST. Mix and match the following recipes during the BEGINNER program to start your day. Oatmeal with Scrambled Eggs Yogurt Parfait Women Men Women Men 1 egg ½ cup oatmeal ½ cup blueberries Pinch of cinnamon 2 eggs ½ cup oatmeal ½ cup blueberries 6 almonds, chopped Pinch of cinnamon ⁄ 3 cup plain Greek yogurt ½ scoop vanilla Forever Lite Ultra ® ¼ cup granola 1 teaspoon chia seeds ½ cup berries 1 cup plain Greek yogurt 1 scoop vanilla Forever Lite Ultra ® ¼ cup granola 1 teaspoon chia seeds 1 cup berries Prepare oatmeal per the package instructions using water. Add blueberries, cinnamon and almonds (men only). Spray a frying pan with cooking spray and cook eggs as desired finishing with salt and pepper, hot sauce or salsa. Bacon and Egg Sandwich Women Men 2 slices turkey bacon 3 egg whites 1 whole grain English muffin 1 tablespoon cheese OR 1 oz. avocado 1 tomato slice Handful of spinach 4 oz. orange or grapefruit juice 2 slices turkey bacon 1 egg 2 egg whites 1 whole grain English muffin 1 tablespoon cheese OR 1 oz. avocado 1 tomato slice Handful of spinach 8 oz. orange or grapefruit juice Cook turkey bacon, set aside and drain. Cook eggs as desired. Toast English muffin and sprinkle one side with cheese. Add eggs, bacon, tomato and spinach and top with other side. Enjoy with juice. 38 2 Combine Greek yogurt with Forever Lite Ultra® and top with berries, chia seeds and granola. Quinoa Porridge Women Men 1 scoop vanilla Forever Lite Ultra ® ½ cup quinoa, cooked 1 teaspoon coconut oil, flax, chia, or hemp seeds 1 tablespoon dried fruit OR ½ cup fruit 1 / 8 teaspoon vanilla extract 6 oz. unsweetened almond milk Pinch of cinnamon 1 scoop vanilla Forever Lite Ultra ® 3 ⁄ 4 cup quinoa, cooked 2 teaspoons coconut oil, flax, chia, or hemp seeds 3 tablespoons dried fruit OR 3 ⁄ 4 cup fruit 1 / 8 teaspoon vanilla extract 8 oz. unsweetened almond milk Pinch of cinnamon Place cooked quinoa in a bowl and mix in coconut oil or seeds, Forever Lite Ultra®, vanilla and almond milk. Top with fruit and cinnamon. Apple Cinnamon Overnight Oats Savory Waffle Omelet Women Men Women Men 4 oz. unsweetened almond milk ½ cup rolled oats ¼ cup plain Greek yogurt 1 tablespoon peanut, almond or cashew butter ¼ cup applesauce Pinch of cinnamon 6 oz. unsweetened almond milk 2 ⁄ 3 cup rolled oats ½ cup plain Greek yogurt 1½ tablespoons peanut, almond or cashew butter ½ cup applesauce Pinch of cinnamon 1 egg 3 egg whites ½ cup sweet potato, grated 2 tablespoons Mozzarella cheese ¼ cup red bell peppers, diced 2 scallions, diced 2 tablespoons salsa Seasoning salt to taste 2 eggs 4 egg whites 3 ⁄ 4 cup sweet potato, grated 2 tablespoons Mozzarella cheese ¼ cup red bell peppers, diced 2 scallions, diced 4 tablespoons salsa Seasoning salt to taste Make the night before or as many as 3-4 days in advance. Combine rolled oats and unsweetened almond milk. Add applesauce, plain Greek yogurt and cinnamon. Cover and place in the fridge overnight. You can heat overnight oats in the morning for a warm breakfast or enjoy it right from the fridge. Lean and Green Pancakes Women Men 1 egg ¼ cup 2% fat cottage cheese ¼ cup rolled oats ½ cup spinach ½ banana ¼ cup blueberries 1 tablespoon maple syrup 1 egg 2 egg whites 1 ⁄ 3 cup 2% fat cottage cheese 1 ⁄ 3 cup rolled oats ½ cup spinach ½ banana ¼ cup blueberries 2 tablespoons maple syrup Heat griddle to medium heat. Set aside blueberries and maple syrup. Blend all remaining ingredients together until smooth. Pour onto griddle and turn once edges start to bubble. Top pancakes with blueberries and maple syrup. Enjoy! Heat waffle iron and spray liberally with cooking spray. Beat eggs with seasoning salt. Mix in grated sweet potato and vegetables. Pour half of the mixture in the iron. Cook until eggs are set. Spray waffle iron with cooking spray and repeat with the rest of the mixture. Top each waffle with salsa and Mozzarella cheese. HAVE A GREAT RECIPE? SHARE IT WITH US AT facebook.com/forevernorthamerica 39

Products from Forever Living Products (The Aloe Vera Company) F15_Beginner_Booklet_US_English | Page 38