KOKO FUEL: Using Your Meal Plan - Amazon Web Services

1 RECIPE TOOLKIT. koko fuel : Using your Meal plan Welcome to your koko fuel Meal plan . Now that your koko Smartraining exercise plan is in full swing, use the recipes and tips in this guide to help follow your Meal plan and fuel your results! Ready to get started on your personal koko fuel Meal plan ? Put it all into action with these 5 simple steps. Step 1: Prep for the Week. Step 3: Check your Daily Prep Notes. Check your pantry. If you don't have the staples We've cut your time in the kitchen by Using leftovers listed on your shopping list, you'll need to add in nutritious lunch entrees.

2 The NOTES on your daily them. plan will alert you to make extra servings when Get a jump on your plan by prepping vegetables needed for the following day. and making marinades ahead of time. Make multiple batches if you're cooking for the family. Step 4: Pack Up. Stock up on make ahead dishes, like chili or Prep your snacks and lunches in advance and bring vegetable sauce, and freeze for future meals . them with you. Keeping your body fueled is critical to your plan 's success! Step 2: Shop Smart. Use these tips to prep for your plan ! Step 5: Manage Portion Sizes.

3 When buying raw chicken, meat or fish, assume No need to use a food scale on our plan , but you do you'll lose 1/4 of the weight in cooking. So if your need to right size portion sizes to get results! Use goal is a 3 oz. serving, start with 4 oz. of raw this simple portion guide below: protein. If seasonality or cost makes finding fruit 1 small chicken breast/3 oz. cooked chicken = challenging, buy unsweetened frozen fruits. deck of cards Thaw and serve, or add them frozen to smoothie 1 oz. cheese or cooked meat or poultry = recipes (simply replace crushed ice with water!)

4 Matchbox Not all veggie burgers are created equal! To 1 small fish fillet/3 oz. cooked = checkbook optimize your protein intake, look for products 1 cup of fruit or vegetables = tennis ball with about 14 15 grams of protein per burger. 1/2 cup fruit or vegetables = billiard ball Some options are Morning Star Farms Grillers or Light Life brands. Read labels! Avoid protein powders, breads, catsup, salad dressings or condiments with added sugar. See your personal koko fuel meal plan for specific menus and portion sizes fuel Recipe Toolkit Page 1 Copyright 2013 koko Fitness, Inc.

5 All rights reserved. RECIPE TOOLKIT. MEAL plan RECIPES SPICE BLENDS & MARINADES Use these flavorful seasonings to amp up your meals Mix and use to marinade poultry or seafood, or as a light without sugar, sodium or fat! dressing for salads. Makes 4 servings. Mediterranean Herb Blend Store leftovers in an airtight container in the refrigerator. 1 tsp. basil (Note: Never re use marinades once they have come into 1/2 tsp. marjoram contact with meat or seafood!) 1/2 tsp. thyme Salt and pepper Dijon Lime Marinade 1/4 cup fresh lime juice Mix and rub on poultry or meat, or sprinkle on salads.

6 1 Tbsp. olive oil Makes 3 servings. 2 tsp. Dijon mustard Store leftovers in a sealed plastic bag. 1 tsp. fresh ginger, grated 1 clove garlic, crushed Lemon Seasoning Black and cayenne pepper to taste 1 Tbsp. grated organic lemon rind Juice of 1 lemon Combine all ingredients. Use as a marinade for poultry or 1 clove garlic, minced seafood. 2 Tbsp. fresh parsley, finely chopped Makes 4 servings Store leftovers in an airtight container in the refrigerator. Mix and use as a rub on poultry or fish, or to flavor bean (Note: Never re use marinades once they have come into dishes.)

7 Contact with meat or seafood!) Makes 4 servings. Store leftovers in a sealed container in the refrigerator. SAUCES Asian Marinade 1/4 cup low sodium tamari soy sauce Use these sauces to add zing to pasta and grain dishes. 1 Tbsp. orange juice 1 clove garlic, minced or jarred minced garlic Italian Vegetable Sauce 1 tsp. chopped ginger root or jarred minced ginger 1 chopped tomato 1/4 cup chopped onion Mix and use as a marinade for poultry, seafood, meat or 1/4 cup chopped celery tofu. 1 grated small carrot Makes 3 servings. 1 clove garlic, minced Store leftovers in an airtight container in the refrigerator.

8 1/4 tsp. basil (Note: never reuse marinades once they have come into 1/4 tsp. oregano contact with meat or seafood!) Blend and cook over medium heat until veggies are tender. Asian Stir Fry Sauce Makes 1 serving. Mix 1 serving Asian Marinade with 1/4 cup low sodium vegetable broth. Whisk in 1 Tablespoon cornstarch. Add to Veggie Salsa stir fries, cooking until sauce has thickened 1 chopped tomato 1/4 cup chopped onion Greek Marinade 2 Tbsp. chopped fresh cilantro, or 2 tsp. dried cilantro Juice of 1 lemon 1 small glove garlic, minced 1 clove garlic, minced 1/4 cup chopped bell pepper 1 tsp.

9 Chopped dried mint OR 1 Tbsp. fresh chopped mint Hot sauce, to taste 1 tsp. chopped dried parsley OR 1 Tbsp. fresh chopped parsley Blend and serve. Makes 1 serving. Salt and pepper, to taste fuel Recipe Toolkit Page 2 Copyright 2013 koko Fitness, Inc. All rights reserved. RECIPE TOOLKIT. ENTREES: Many of these entrees can be served for dinner and then reheated for lunch. Check the Notes section of your meal plan to ensure you prepare the amount needed! Turkey Meatballs Veggie Soup Ingredients: Ingredients: 1 lb. 93% lean ground turkey 1 1/4 cups low sodium vegetable broth 1 tsp.

10 Dried basil 1 cup green beans cut in 1/2 inch pieces 1 tsp. dried oregano 1/2 cup diced carrots 1/4 tsp. cracked pepper 1/2 cup diced celery 1/4 tsp. dried thyme 1 clove garlic, minced 1/4 cup tomato sauce, crushed tomatoes or 2 Tbsp. water 1/4 tsp. dried rosemary for extra moisture (optional) 1/4 tsp. dried marjoram Black pepper, to taste Directions: 1. Preheat oven to 375 Directions 2. Combine all ingredients in a medium size bowl and mix 1. Cook vegetables and garlic in broth until tender (about well. 20 25 minutes). 3. Shape into 12 balls (each ball will be about 1 ounce of 2.)