®

BEGINNER 1& 2

©2016
 ® EACH PRODUCT IN WAS
CAREFULLY SELECTED TO WORK
TOGETHER SYNERGISTICALLY.
TAKE EACH PRODUCT AS DIRECTED
IN THE SUPPLEMENT SCHEDULE
FOR MAXIMUM RESULTS!

FOREVER ALOE VERA GEL®

helps cleanse the digestive system and

BEGINNER 1
maximize absorption of nutrients.

FOREVER FIBER®
provides a proprietary blend of 5g of water soluble
fiber that can help promote feelings of fullness.

FOREVER THERM®
offers a powerful combination of botanical extracts
and vitamins that can help support metabolism.

ARE YOU FOREVER GARCINIA PLUS®

may help the body burn fat more efficiently and help
suppress appetite by increasing serotonin levels.

READY? FOREVER LITE ULTRA®

shake mix is a rich source of vitamins and
minerals with 17g of protein per serving.
IT’S TIME TO GET
INSPIRED AND TAKE THE
NEXT STEPS TO LOOKING
BETTER AND FEELING
BETTER. Forever Forever
Aloe Vera Gel ® Lite Ultra®
2X 1-Liter 1X 15 Serving
Tetra Paks Pouch
Please consult with
a licensed physician or
other qualified healthcare
professional for more
CHANGE THE WAY
in-depth information before YOU THINK ABOUT
FOOD AND EXERCISE.
beginning any exercise
program or using any Forever What your Forever Therm®
dietary supplement.
LEARN HOW TO Garcinia Plus®
Pak 30 Tablets
MAKE PERMANENT 90 Softgels
includes:
CHANGES FOR THE
BETTER.

Forever Fiber ®
15 Packets

03
 LET’S GET
STARTED.
FOREVER IS
SPECIALLY DESIGNED
TO PROVIDE YOU WITH
THE TOOLS FOR
HEALTHIER LIVING
THAT WILL PROPEL
YOU TOWARDS
SUCCESS ON YOUR
WEIGHT LOSS
JOURNEY.

RECORD YOUR PUT DOWN THE

FOLLOW MEASUREMENTS. DRINK PLENTY SALT SHAKER.
THESE TIPS While the scale is a helpful measure,
it doesn’t give you the complete
OF WATER. Salt contributes to fluid retention,
TO ACHIEVE picture of your progress. Record your
Drinking at least eight glasses
(64 oz.) of water a day can help
can make you feel sluggish and
give you the impression that you’re
YOUR BEST measurements before and after
each program to truly
you feel fuller, flush out toxins not making progress. Instead,

RESULTS. understand the ways that

your body is changing.
and support healthy skin. flavor foods with a variety
of herbs and spices.

RECORD YOUR
CALORIES. AVOID SODAS AND
Keeping track of your calorie CARBONATED
intake is important as you get BEVERAGES.
started. Record your calories in Carbonation promotes bloating
a notebook or use your favorite and drinking soda can add
calorie-tracking app as you learn unwanted calories and sugar
to recognize healthy portion that can add up fast and leave
sizes and learn new you feeling sluggish.
eating habits.

04 05
 SET YOUR BODY WEIGHT
& MEASUREMENTS.
GOALS. HOW TO MEASURE:
CHEST / Measure under your armpits around the front of
your chest with your arms relaxed at your sides.
BICEPS / Measure halfway between your armpit
Set realistic goals for yourself during BEGINNER
and elbow with your arm relaxed at your side.
and keep them in mind throughout the program. WAIST / Measure your natural waist –
They can be anything from dropping a pants size approximately 2” above your hips.
to running a mile without stopping. HIPS / Measure around the widest part
of the hips and buttocks.

CLEAR GOALS WILL HELP THIGHS / Measure at the widest point

of the thigh including the highest
YOU STAY MOTIVATED point on your inner thigh.

AS YOU MOVE FORWARD. CALVES / Measure the thickest part

of your calf, typically about halfway
between the knee and the ankle,
while your calves are relaxed.

BEFORE BEGINNER 1 MEASUREMENTS:

CHEST HIPS
BICEPS THIGHS
WAIST CALVES
WEIGHT

AFTER BEGINNER 1 MEASUREMENTS:

CHEST HIPS
BICEPS THIGHS
WAIST CALVES
WEIGHT

AFTER BEGINNER 2 MEASUREMENTS:

CHEST HIPS
BICEPS THIGHS
WAIST CALVES
WEIGHT
06 07
 YOUR SUPPLEMENT SCHEDULE.
FOLLOW THIS SUPPLEMENT SCHEDULE EACH
DAY TO ACHIEVE MAXIMUM RESULTS ON THE
BEGINNER 1 PROGRAM.

1X Scoop
4 oz.
Breakfast

Forever Lite
2X Forever Wait 30 Forever Aloe Ultra® 1X Forever
minutes
Garcinia Plus® Vera Gel® Therm®
Mixed with 10 oz.
Softgels With a minimum of water, almond Tablet
Before taking of 8 oz. of water milk, light soy milk,
Forever Aloe Vera Gel® or coconut milk

1X Packet Be sure to take

200 Calorie Snack
Snack

Forever Fiber ® separate

Forever Fiber ® from your daily supplements. for Women
Mixed with 8-10 oz. Fiber can bind to some
of water or other nutrients, impacting their 300 Calorie Snack
beverage absorption by your body. for Men

F.I.T. TIP
A great way to drink your daily
450 Calorie Lunch Aloe is to mix it with ARGI+®
2X Forever
Lunch

1X Forever for Women (sold separately). ARGI+® provides

Garcinia Plus® Therm® 5 grams of L-Arginine per serving
Softgels Tablet 550 Calorie Lunch plus synergistic vitamins to give
for Men your body the boost it needs
to keep you going
all day long.

450 Calorie Dinner

Dinner

2X Forever for Women Mix 4 oz. of Forever

Garcinia Plus®
550 Calorie Dinner Aloe Vera Gel®, 1 scoop
Softgels
for Men of ARGI+® and water
to taste, then shake with
ice for a delicious way
to enjoy the benefits
of Aloe along with a great
boost of energy!
Evening

A minimum
of 8 oz.
of water

MAKE SURE TO WAIT AT LEAST 30 MINUTES BETWEEN

FOREVER GARCINIA PLUS® AND FOREVER ALOE VERA GEL®
OR YOUR MEAL TO MAKE SURE YOU GET THE FULL IMPACT
08 AND BENEFIT OF FOREVER GARCINIA PLUS®! 09
 WHEN IT COMES
TO WEIGHT LOSS,
CHANGING YOUR BODY
IS AS IMPORTANT AS
CHANGING YOUR MIND.
Without learning new habits, any weight that you lose could be gained back
if you slip back into the old habits that caused you to gain weight in the first place.
The best place to get started is in the kitchen.
Learning about fueling your body the right way and the importance of protein,
carbohydrates and fat can make a huge impact in your journey to looking and feeling better!

THE POWER OF PROTEIN.

Protein is a big player in our health and wellness and makes up much of your muscles,
brain, nerves, hair, skin and nails. It is also a huge player in weight loss.

DID YOU KNOW:

+ A high-protein diet reduces + As you exercise, a high-protein

hunger by improving the diet will help you build muscle?
function of hormones that
produce appetite and let you As you lose weight,
know that you’re full? the protein will help
This puts up a major maintain the muscle so
roadblock for your metabolism can
overeating! stay in high gear!

+ High-protein meals
increase the metabolic process + Eating enough protein can
causing these foods to be broken help keep you lean?
down into useable energy more
efficiently?
Maintaining weight loss
is easier if you have plenty
Protein has the highest of lean tissue. Lean tissue
thermic effect (20-35%) (or muscle) is active and
compared to carbs and actually burns calories
fats that are closer as we rest.
to 5-15%.

F.I.T. TIP
BY STAYING AWAY FROM WHITE BREADS, FRENCH FRIES AND OTHER
PROCESSED CARBOHYDRATES (OFTEN WHITE OR LIGHT IN COLOR), AND
FOCUSING ON INTRODUCING COLORFUL OPTIONS TO YOUR PLATE, YOU’LL
ENSURE THAT YOU’RE CHOOSING NUTRIENT DENSE, SATISFYING FOODS!

10 11
 FIGHTING CARB-O-PHOBIA.
With all of the confusing information available on carbohydrates
these days, you may find yourself thinking you should avoid
them all together. In reality, there are good carbs that can
help you feel fuller longer, provide a good source of fiber,
keep your blood sugar stable and provide you with
energy for a longer amount of time.
On the other end of the spectrum are the carbohydrates
that are largely stripped of their original nutrition and fiber.
These are digested quickly and cause a rapid rise in
blood sugar, leaving you hungry and with low energy CONSIDER ADDING
shortly after you eat them.
THESE FATS TO YOUR DIET
Here are some great sources for healthy IN MODERATION:
carbohydrates:

+ Fruits
+ Vegetables Monounsaturated Polyunsaturated
+ Black Beans Fats Fats
+ Garbanzo Beans + Avocados
+ Olives
+ Walnuts

+ Lentils + Nuts (Almonds, Peanuts,

+ Seeds (Sunflower, Sesame,
Pumpkin, Flax, Chia)
+ Brown Rice
Macadamia Nuts, Hazelnuts,
Pecans, Cashews)
+ Fatty Fish (Salmon, Mackerel,
Tuna, Herring, Trout, Sardines)
+ Wild Rice + Natural Peanut or Almond
Butter (containing just
+ Sources of Soy milk
+ Oatmeal nuts and salt)
and Tofu

+ Buckwheat
+ Bulgur
+ Rolled Oats UNHEALTHY TRANS F.I.T. TIP
FATS ARE ONE OF
+ Quinoa THE BIGGEST CULPRITS While good fats are
IN WEIGHT GAIN. THESE healthy, moderation
+ Whole Wheat ARE OFTEN FOUND is key. Generally try to
+ Whole Grain Barley IN BAKED GOODS AND
PACKAGED SNACK AND
limit yourself to 1-2
FRIED FOODS. servings of these
foods a day.
FINDING F.I.T. FATS.
Just like carbohydrates, there is a lot of confusing
information about fats and how they fit into your diet.
Over the last few years, the health and fitness
community has largely unified on the benefits
of monounsaturated and polyunsaturated fats.
These fats can support heart health and cognitive
function and lower your risks of certain
cardiovascular diseases.

12 13
 FOREVER LITE ULTRA®
SHAKE RECIPES.
These tasty recipes will add some variety to your
Forever Lite Ultra® shakes. Packed with protein and high
in antioxidants, they are specially formulated to keep you
feeling full and energized for hours.
In BEGINNER 1, drink your shake for breakfast to
get your day started. In BEGINNER 2, drink your
shake after your workout or for a mid-day boost.

+ WOMEN 300 Calories + MEN 450 Calories

Cherry
1 scoop Forever Lite Ultra / 6-8 oz. unsweetened
®

coconut milk / ¹⁄3 cup 2% plain Greek yogurt

1 scoop Forever Lite Ultra® / 8-10 oz. unsweetened
coconut milk / 2⁄3 cup 2% plain Greek yogurt
F.I.T. TIP
Create your own shake
Ginger ½ cup frozen cherries / ½ teaspoon minced ginger
1 teaspoon honey / 4-6 ice cubes
¾ cup frozen cherries / ½ teaspoon minced ginger
½ tablespoon honey / 4-6 ice cubes by combining 1 scoop of
Zinger Forever Lite Ultra® with 8-10 oz.
(274 cal) (447 cal)
of nonfat, almond, coconut, soy or
rice milk, ½-1 cup of fruits and
1 scoop Forever Lite Ultra / 6-8 oz. unsweetened almond
®
1 scoop Forever Lite Ultra® / 8-10 oz. unsweetened almond
Peaches milk / 1 cup frozen unsweetened peaches / ½ teaspoon milk / 1½ cups frozen unsweetened peaches / ½ teaspoon
vegetables, 1 tablespoon of healthy
and cinnamon / ½ oz. walnut pieces / 4-6 ice cubes cinnamon / ¾ oz. walnut pieces / 4-6 ice cubes fats like chia seeds, flax seeds,
Cream nut butter, avocado or coconut oil
(295 cal) (452 cal) and ice, water or green
1 scoop Forever Lite Ultra / 4-6 oz. unsweetened soy
®
1 scoop Forever Lite Ultra® / 6-8 oz. unsweetened soy
tea and blend.
Green milk / 2 kale leaves / ½ cup spinach / 1 small frozen milk / 3 kale leaves / 1 cup spinach / 1 large frozen
banana / 2 dates / ½ tablespoon flax seed banana / 3 dates / ¾ tablespoon flax seed
Goodness
(318 cal) (476 cal)
Feel free to substitute
1 scoop Forever Lite Ultra / 6-8 oz. nonfat milk or
®
1 scoop Forever Lite Ultra® / 6-8 oz. skim milk or rice milk, unsweetened
alternative / ¹⁄3 cup 0% plain Greek yogurt alternative / ½ cup 0% plain Greek yogurt almond milk, unsweetened
Blueberry ½ cup frozen blueberries / ¹⁄8 cup old fashioned oats ¾ cup frozen blueberries / ¼ cup old fashioned oats
coconut milk or unsweetened
¹⁄8 teaspoon cinnamon / ¹⁄8 teaspoon vanilla extract ¹⁄8 teaspoon cinnamon / ¹⁄8 teaspoon vanilla extract
Muffin 1 tablespoon granola for topping 1 tablespoon granola for topping soy milk in any of these
(320 cal) (489 cal) recipes. Check the label to
ensure that the milk alternative
1 scoop Forever Lite Ultra® / 6-8 oz. unsweetened 1 scoop Forever Lite Ultra® / 8-10 oz. unsweetened you choose provides
Chocolate
coconut milk / 1 cup fresh or frozen raspberries coconut milk / 1½ cups fresh or frozen raspberries approximately 50 to 60
½ tablespoon cocoa powder / 1 tablespoon almond 1 tablespoon cocoa powder / 1½ tablespoons almond
Raspberry butter / 1 teaspoon cacao nibs (optional topping) butter / 1 teaspoon cacao nibs (optional topping)
calories per 8 oz.
Delight 4-6 ice cubes 4-6 ice cubes

(305 cal) (470 cal)

1 scoop Forever Lite Ultra / 100 calorie vanilla Greek

®
1 scoop Forever Lite Ultra® / 200 calorie vanilla Greek
Strawberry yogurt / 1 cup strawberries / ¹⁄8 cup old fashioned oats yogurt / 1½ cups strawberries / ¼ cup old fashioned
¼ teaspoon vanilla extract / 4-6 ice cubes oats / ¼ teaspoon vanilla extract / 4-6 ice cubes
Shortcake
(278 cal) (440 cal)

1 scoop Forever Lite Ultra / 6-8 oz. unsweetened soy

®
1 scoop Forever Lite Ultra® / 8-10 oz. unsweetened soy
milk / 4 oz. unsweetened applesauce / 1 small apple, milk / 4 oz. unsweetened applesauce / 1 small apple,
Apple chopped / ¹⁄8 teaspoon cinnamon and nutmeg / 2 small chopped / ¹⁄8 teaspoon cinnamon and nutmeg / 3 small
Crisp dates / 1 teaspoon chia seeds / 4-6 ice cubes dates / 2 teaspoons chia seeds / 4-6 ice cubes

(300 cal) (461 cal)

HAVE A GREAT RECIPE?
SHARE IT WITH US AT
14 facebook.com/forevernorthamerica 15
 BEGINNER 1
WORKOUT COMMIT TO
SCHEDULE. CARDIO.
Cardio refers to any movement that helps

LET’S GET
increase heart rate and circulation. Cardio
exercise can help boost metabolism, help

MOVING.
support a healthy heart and can help you
recover more quickly after strenuous exercise.

Lasting change comes from pairing optimal nutrition and Commit to doing 2-3 days of cardio
supplements designed to fuel your body with exercise activity per week. These sessions should
that can help you burn calories and build lean muscle. be 30-60 minutes in length and ideally
performed without interruption.
The BEGINNER program combines three bodyweight
workouts that you can do anywhere and cardio at your
However, if you are in a time crunch, you can
own pace to get you moving! No set up, no confusing
break cardio into 15 minute sessions. Find
gym equipment, no excuses.
an intensity that feels like a 5-7 on a scale
of 10 with 10 being extremely difficult.

DAY 1 DAY 2 DAY 3 DAY 4

RECOMMENDED
BEGINNER CARDIO REST BEGINNER CARDIO EXERCISES
WORKOUT
ONE
WORKOUT
TWO INCLUDE:
Walking +
DAY 5 DAY 6 DAY 7 DAY 8 Jogging +
REST CARDIO REST BEGINNER
WORKOUT
Climbing Stairs +
ONE Elliptical +
Rowing +
DAY 9 DAY 10 DAY 11 DAY 12 Swimming +
CARDIO REST BEGINNER REST Yoga +
WORKOUT
TWO Biking +
Hiking +
DAY 13 DAY 14 DAY 15 Aerobics +
BEGINNER CARDIO REST Dancing +
WORKOUT
THREE Kickboxing +

16 17
 WARM UP. COOL DOWN.
YOUR BODY IS A MACHINE. Save a few minutes at the end of each workout
It’s important to prep before you throw to cool down. This allows your heart rate to
yourself into a workout. Warming up transition easily into recovery while breathing
allows your joints to move through their and blood pressure come back to normal.
full range of motion and can help to It also helps improve flexibility and helps
improve the quality of your workout prevent injury. The cool down should be
while reducing your chances of injury. performed fluidly as a series of movements
Think of it as a dress rehearsal for rather than individual exercises.
the main event. Use this warm up
before each exercise in the
BEGINNER program.
SUMO STANDING
SQUATS REACHES
8X 16X
SUMO SQUAT STEP/TOUCH
AND REACH
8X 16X LATERAL LUNGE
WITH QUAD HAMSTRING
SUPPORTED STRETCH STRETCH
LUNGES RIGHT LEFT
16X 16X 16X
ALTERNATE BUTT
KNEE LIFTS KICKERS LUNGE
16X 16X WITH QUAD HAMSTRING
STRETCH
STRETCH RIGHT
LEFT
16X 16X
KNEE LIFT LATERAL JUMPING
TO REVERSE LUNGES JACKS
LUNGE
16X 16X 20X CHEST SHOULDER
OPENERS CIRCLES
8X 8X
TO SEE VIDEOS OF
ALL WARM UPS AND
EXERCISES, VISIT
FOREVERFIT15.COM
18 19
 BEGINNER BEGINNER
WORKOUT WORKOUT
ONE TWO
This workout introduces 10 foundational moves This workout introduces 10 exercises that
that utilize lower body, upper body, core, balance combine upper body, lower body and core. Many
and some unilateral movements. Each exercise will of the exercises require rotational movements
be performed for 30 seconds with a 5 second that will also activate your core and balance.
transition between exercises.
Each exercise will be performed for 45 seconds
Once you have finished all 10 exercises, recover with a 10 second transition between exercises.
for 60 seconds and start again with a goal of Once all 10 exercises have been completed,
completing 2-3 rounds total! recover for 60 seconds and start again with a
goal of completing 2-4 rounds total!

30 BEGIN ON 45
seconds EITHER seconds
each LEG each

+ Alternating Lunges + Squat Reaches

+ Alternating Knee Lifts + Woodchops High Left to Low Right
+ Alternating Butt Kickers + Woodchops High Right to Low Left
+ Squats + Alternating Side Lunges
+ Bird/dog Left + Side-to-Side Squats
+ Bird/dog Right + Plank to Side Plank Left
+ Pushups + Kneeling Tricep Pushups
+ Superman + Plank to Side Plank Right
+ Reverse Crunches + Glute Bridges
+ Inverted Bike F.I.T. TIP Repeat
+ Core Roll Ups
If you’re new to exercise or it 2-4 times
Rest 60
has just been a while since your seconds for full
Repeat last workout, focus on completing workout!
Rest 60 2-3 times one full round and mastering the
seconds for full correct form. Once you have
workout! it down, on your second or third
workout, go for round 2!
F.I.T. TIP
Challenge makes changes!
Completed two rounds last time?
Take on three this time to get stronger
and take the next step on your path
to looking and feeling better.

20 21
 BEGINNER
WORKOUT CONGRATULATIONS
THREE ON COMPLETING
This workout introduces 10 exercises that
incorporate hip rotation and some yoga style FOREVER
strength training. These movements are slower with
more focus on balance and core stabilization. BEGINNER 1!
KEEP MOVING!
BEGINNER 2 IS THE
Each exercise will be performed for
60 seconds with a 10 second transition
NEXT STEP ON YOUR
between exercises. Once all 10 exercises JOURNEY TO LOOKING
have been completed, recover for
60 seconds and start again with a
AND FEELING BETTER.
goal of completing a total of 3 rounds!

60
seconds
each

Don’t forget to record your weight and

+ Plié Squats measurements on page 7 to track
+ Downward Dog to Plank your progress. This is always a great
+ Balancing Deadlifts Left time to reevaluate your goals and make
+ Balancing Deadlifts Right sure you’re pushing for what you want.
+ Triangle Abs Left
+ Triangle Abs Right F.I.T. TIP
+ Crescent Lunges Left Take your workout to the ALREADY MET ONE
+ Crescent Lunges Right
next level by really feeling your
body move. The goal in this
OF YOUR GOALS?
+ Boat Pose workout shouldn’t be higher AMAZING WORK!
+ Supine Twist repetitions, but rather increasing
the quality of the movement. Consider the progress you’re
Repeat making and the changes
Rest 60 3 times you’re seeing in your body
seconds for full
workout! and set a new goal to
challenge yourself!

22 23
 ®

BEGINNER 2
TAKE
THE NEXT
STEP.
In Forever BEGINNER 1, you learned how to
begin building healthy habits and that fitness and
nutrition are important parts of looking and feeling
better. Take that knowledge to the next level with
Forever BEGINNER 2.

If you haven’t already, make sure you record your

weight and measurements on page 7 and take
progress photos to track your results. Review
your goals and focus on what you’ll need to do
during the Forever BEGINNER 2 program to
get there.

24 25
 YOUR SUPPLEMENT SCHEDULE.
FOLLOW THIS SUPPLEMENT SCHEDULE EACH
DAY TO ACHIEVE MAXIMUM RESULTS ON THE
BEGINNER 2 PROGRAM.

4 oz.
Breakfast

Forever Aloe 300 Calorie Breakfast

2X Forever Wait 30 1X Forever for Women
minutes
Garcinia Plus® Vera Gel® Therm®
Softgels With a minimum Tablet 450 Calorie Breakfast
Before taking of 8 oz. of water for Men
Forever Aloe Vera Gel®

1X Packet Be sure to take

Snack

Forever Fiber ® separate

Forever Fiber ® from your daily supplements.
Mixed with 8-10 oz. Fiber can bind to some
of water or other nutrients, impacting their
beverage absorption by your body.

450 Calorie Lunch

2X Forever
Lunch

1X Forever for Women

Garcinia Plus® Therm®
Softgels Tablet 550 Calorie Lunch
for Men

450 Calorie Dinner

Dinner

2X Forever for Women

Garcinia Plus®
Softgels 550 Calorie Dinner
for Men
Evening

A minimum
of 8 oz.
of water

MAKE SURE TO WAIT AT LEAST 30 MINUTES BETWEEN

FOREVER GARCINIA PLUS® AND FOREVER ALOE VERA GEL®
OR YOUR MEAL TO MAKE SURE YOU GET THE FULL IMPACT
26 AND BENEFIT OF FOREVER GARCINIA PLUS®! 27
 QUENCH BUILD A
YOUR THIRST. BETTER
DID YOU KNOW THAT DRINKING
BREAKFAST.
We’ve all heard the phrase “breakfast is the most important
WATER CAN ACTUALLY HELP meal of the day.” Eating a healthy breakfast can set the tone
YOU LOSE WEIGHT? for the rest of your day and help propel you toward your
weight loss goals. In the BEGINNER 1 program, we
talked about the importance of protein, carbohydrates and
Drinking water increases your metabolic rate. Studies have shown
healthy fats. Enjoy a balanced breakfast including each of
that drinking half a liter of water increases metabolism by 24-30%
these to start your day right and avoid overeating or
for up to 90 minutes. You can enhance your metabolic rate even
snacking mid-morning.
further by drinking cold water. As your body heats the water to
body temperature, even more calories are burned. Your metabolism slows when you are sleeping. Eating
breakfast can boost metabolism first thing in the morning
Water can also help curb hunger. Drinking water 20-30 minutes and get your body working. If you don’t eat breakfast, you
before a meal can help control portion size and feelings of risk a blood sugar drop, which can leave you feeling hungry
fullness, preventing you from overeating. Try drinking 8 oz. of and lacking energy. Worse yet, your body can shift into
water when you are feeling hungry between meals. starvation-response mode, slowing metabolism even further.

STILL HUNGRY 15-20 MINUTES SOME PEOPLE WHO SKIP

LATER? ENJOY A HEALTHY, BREAKFAST FIND THEY FEEL
WELL-BALANCED SNACK. LESS FOCUSED AND TEND TO
OVEREAT LATER BECAUSE
THEY FEEL OVER-HUNGRY.
It might seem like skipping breakfast is an easy way to cut
F.I.T. TIP calories, but this can actually add up to some considerable
steps in the wrong direction. If you feel too sluggish to
Water might not seem like the
exercise and overeat later, you’re much worse off than if you
biggest player in your weight
have a healthy breakfast and feel energized to workout and
loss journey, but it can have a
eat a balanced dinner.
significant impact. Remember
to drink at least 64 oz. of
water every day during the
program.

28 29
 BEGINNER 2
WORKOUT
DAY 1 DAY 2 DAY 3 SCHEDULE.
BEGINNER NO EQUIPMENT REST
WORKOUT CARDIO WORKOUT
FOUR

DAY 4 DAY 5 DAY 6

INTERVAL
BEGINNER REST
CARDIO
WORKOUT
INTENSITY
FIVE

TAKE YOUR
DAY 7
BEGINNER
DAY 8
NO EQUIPMENT
DAY 9
REST FITNESS TO THE
WORKOUT
SIX
CARDIO WORKOUT
NEXT LEVEL.
The BEGINNER 2 program builds on the

DAY 10 DAY 11 DAY 12

three bodyweight workouts that you’ve already
learned and introduces exciting new cardio
INTERVAL
BEGINNER REST trainings to get you moving!
CARDIO
WORKOUT
INTENSITY
FOUR

DAY 13 DAY 14 DAY 15

BEGINNER REST BEGINNER
WORKOUT WORKOUT
FIVE SIX

THESE SUPER EFFICIENT WORKOUTS

CAN BE DONE ALMOST ANYWHERE
WITHOUT ANY SPECIALIZED EQUIPMENT.

30 31
 WARM UP. CARDIO
INTERVAL
In BEGINNER 1, you learned the importance of
warming up to give you the best quality workout and
lowest possible risk for injury. Use those foundational
moves before each BEGINNER 2 workout to get INTENSITY
started. Need a refresher? Review the warm up exercises
on page 18 or watch the video at foreverfit15.com.

CRANK UP THE CARDIO.

Looking for a new way to challenge yourself?
Introducing intervals into your cardio routine is an
effective way to rev up your metabolism in a
short period of time. 30-20-10 training is a great
While there are different opinions on the best way to work
way to take your cardio routine to the next level.
out for weight loss, one thing is universal, the need for No matter what form of cardio you’re doing,
cardio exercise. In BEGINNER 2, we are going to crank introducing intervals can up the intensity
up the volume and add our own calorie busting workouts. AND the benefits.

This workout alternates five 1 minute exercises with 2 minute steady

state exercises to boost your heart rate and keep you moving!
Choose a steady state cardio activity that you will perform
between each interval push. These activities might include
jumping rope, jogging or power walking. Once all exercises
are completed, rest for 60 seconds with a goal of
completing 2-3 rounds total. Complete your cardio at a comfortable
speed for 30 seconds. Then, pick up the
+ Steady State Exercise 2 minutes
pace and challenge yourself for
+ Jumping Jacks 1 minute 20 seconds. Finally, for the last
+ Steady State Exercise 2 minutes 10 seconds, complete your cardio

NO
+ Running with High Knees at the highest level possible.
1 minute
Using running as an
+ Steady State Exercise
+ Lateral Side Hops
2 minutes
1 minute
EQUIPMENT example, jog comfortably
for 30 seconds, run hard
+ Steady State Exercise 2 minutes CARDIO for 20 seconds and sprint
+ Mountain Climbers 1 minute WORKOUT. F.I.T. TIP
If you are stuggling to complete
for the final 10.

+ Steady State Exercise 2 minutes Repeat this five times in a

five intervals in a row, use the 30
+ Jack Squats 1 minute second round to do active recovery
row before recovering for
(i.e., walking instead of jogging). If two minutes by walking slowly
you become light headed, take a or jogging. That’s it! In only
Repeat seat. Finish with a walk for the 12 minutes, you’ve completed
2-3 times remainder of the time. a powerful, heart-pumping
for full
workout! cardio workout!

32 33
 BEGINNER BEGINNER
WORKOUT WORKOUT
FOUR FIVE
In BEGINNER 2, you will build on the exercises from This workout adds 15 second dynamic exercises to
BEGINNER 1 with added challenges following each the base moves that you learned in BEGINNER 1.
move. Each exercise will be performed for 30 seconds Many of these exercises require rotational movements
with a 5 second transition between exercises. that will also activate your core and balance.
Once you have completed all exercises, recover Each exercise will be performed for 45 seconds and
for 60 seconds and start again with a goal of immediately followed by a 15 second supplemental
completing 2-3 rounds total! exercise. After completing each supplemental exercise,
take a 10 second rest before beginning the next
exercise. Once all exercises have been completed,
30
seconds
recover for 60 seconds and start again with a goal of
completing between 2-4 rounds total!
each

+ Alternating Lunges 15-45

+ Static Lunges (15 sec per side) seconds
+ Alternating Knee Lifts each
+ Knee Lift to Reverse Lunges (15 sec per side)
+ Alternating Butt Kickers F.I.T. TIP
+ Staggered Hinges (15 sec per side) Challenge makes changes! + Squat Reaches 45 Seconds
+ Squats Completed two rounds last time? + Pulsing Squats 15 Seconds
Take on three this time to get stronger + Woodchops High Left to Low Right 45 Seconds
+ Pulsing Squats and take the next step on your path
+ Bird/dog Left to looking and feeling better.
+ Skaters 15 Seconds
+ Bird/dog Elbow to Knee Left + Woodchops High Right to Low Left 45 Seconds
+ Bird/dog Right F.I.T. TIP + Skaters
+ Alternating Side Lunges
15 Seconds
+ Bird/dog Elbow to Knee Right Pay attention to the way in which
45 Seconds
+ Pushups the new exercises build on to the + Jack Jumps 15 Seconds
+ Plank ones you’ve already learned. We + Side-to-Side Squats 45 Seconds
+ Superman
will continue adding onto these + Speed Side-to-Side Squats 15 Seconds
moves as we move forward in
+ Side Plank (15 sec per side) + Plank to Side Plank Left 45 Seconds
the F.I.T. program!
+ Reverse Crunches + Side Plank Hold 15 Seconds
+ Seated Reverse Crunches + Kneeling Tricep Pushups 45 Seconds
+ Inverted Bike + Mountain Climber Lunges 15 Seconds
+ Mountain Climbers + Plank to Side Plank Right 45 Seconds
+ Side Plank Hold 15 Seconds
Repeat + Glute Bridges 45 Seconds
Rest 60 2-4 times + Reverse Crunches 15 Seconds
Repeat seconds for full
Rest 60 2-3 times workout! + Core Roll Ups 45 Seconds
seconds for full + Core Hold
workout! 15 Seconds

34 35
 BEGINNER
WORKOUT CONGRATULATIONS
SIX ON COMPLETING
This workout was introduced in BEGINNER 1 and
incorporates hip rotation and some yoga style strength
FOREVER
training. These movements are slower with more focus
on balance and core stabilization.
BEGINNER 2!
YOU DID IT!
Each exercise will be performed for 60 seconds with
a 10 second transition between exercises. Once all
10 exercises have been completed, recover for
60 seconds and start again with a goal of completing
a total of 3 rounds!

60
seconds
Repeat
3 times
for full
each workout!
WHAT’S NEXT?
BUILD ON EVERYTHING YOU’VE LEARNED
IN THE FIRST PART OF THE PROGRAM, TRY
+ Plié Squats NEW RECIPES AND EXPAND YOUR FITNESS
+ Downward Dog to Plank KNOWLEDGE WITH INTERMEDIATE.
+ Balancing Deadlifts Left Don’t forget to record your weight and measurements
+ Balancing Deadlifts Right on page 7 to track your progress. This is always a great time
+ Triangle Abs Left to reevaluate your goals and make sure you’re pushing for
+ Triangle Abs Right what you want.
+ Crescent Lunges Left ALREADY MET ONE OF YOUR GOALS?
+ Crescent Lunges Right AMAZING WORK!
+ Boat Pose Consider the progress you’re making and the changes you’re
+ Supine Twist
COOL
seeing in your body and set a new goal to challenge yourself!
Not ready to move on? Repeat the BEGINNER

DOWN.
program until you achieve your maximum results or are
ready for a new challenge, whichever comes first!
To learn more and purchase INTERMEDIATE,
visit foreveriving.com
Don’t forget to save a few minutes
Share your success with on social using the hashtag
at the end of each workout to cool #IAmForeverFIT. We can’t wait to hear about your
down. To review the cool down, visit transformation and the goals you’ve reached.
page 19 or watch the video at
foreverfit15.com.

facebook.com/ @forevernamerica @forevernamerica

ForeverNorthAmerica
36 37
14
 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 BEGINNER 2 F.I.T. TIP

Skipping breakfast because you
don’t have time to make something
+ Women 1,400 Calories + Women 1,500 Calories in the morning? Prepare your
ingredients the night before for
quick assembly in the morning like
+ Men 1,900 Calories + Men 2,000 Calories 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.
Apple Cinnamon Overnight Oats Savory Waffle Omelet

Oatmeal with Scrambled Eggs Yogurt Parfait Women Men Women Men
4 oz. unsweetened 6 oz. unsweetened 1 egg 2 eggs
Women Men Women Men almond milk almond milk 3 egg whites 4 egg whites
1 egg 2 eggs 2
⁄3 cup plain Greek yogurt 1 cup plain Greek yogurt ½ cup rolled oats 2
⁄3 cup rolled oats ½ cup sweet potato, 3
⁄4 cup sweet potato,
½ cup oatmeal ½ cup oatmeal ½ scoop vanilla 1 scoop vanilla ¼ cup plain Greek yogurt ½ cup plain Greek yogurt grated grated
½ cup blueberries ½ cup blueberries Forever Lite Ultra® Forever Lite Ultra® 1 tablespoon peanut, 1½ tablespoons peanut, 2 tablespoons 2 tablespoons
Pinch of cinnamon 6 almonds, chopped ¼ cup granola ¼ cup granola almond or cashew butter almond or cashew butter Mozzarella cheese Mozzarella cheese
Pinch of cinnamon 1 teaspoon chia seeds 1 teaspoon chia seeds ¼ cup applesauce ½ cup applesauce ¼ cup red bell peppers, ¼ cup red bell peppers,
½ cup berries 1 cup berries Pinch of cinnamon Pinch of cinnamon diced diced
Prepare oatmeal per the package instructions using water. 2 scallions, diced 2 scallions, diced
Add blueberries, cinnamon and almonds (men only). Spray a Combine Greek yogurt with Forever Lite Ultra® and top with Make the night before or as many as 3-4 days in advance.
2 tablespoons salsa 4 tablespoons salsa
frying pan with cooking spray and cook eggs as desired berries, chia seeds and granola. Combine rolled oats and unsweetened almond milk. Add
finishing with salt and pepper, hot sauce or salsa. applesauce, plain Greek yogurt and cinnamon. Cover and Seasoning salt to taste Seasoning salt to taste
place in the fridge overnight. You can heat overnight oats in the
Heat waffle iron and spray liberally with cooking spray. Beat
morning for a warm breakfast or enjoy it right from the fridge.
Quinoa Porridge eggs with seasoning salt. Mix in grated sweet potato and
Bacon and Egg Sandwich vegetables. Pour half of the mixture in the iron. Cook until
eggs are set. Spray waffle iron with cooking spray and repeat
Women Men
Women Men 1 scoop vanilla 1 scoop vanilla Lean and Green Pancakes with the rest of the mixture. Top each waffle with salsa and
Mozzarella cheese.
2 slices turkey bacon 2 slices turkey bacon Forever Lite Ultra® Forever Lite Ultra®
3 egg whites 1 egg Women Men
½ cup quinoa, cooked 3
⁄4 cup quinoa, cooked
1 whole grain English 2 egg whites 1 egg 1 egg
1 teaspoon coconut oil, 2 teaspoons coconut oil,
muffin 1 whole grain English ¼ cup 2% fat cottage 2 egg whites
flax, chia, or hemp seeds flax, chia, or hemp seeds
1 tablespoon cheese OR muffin cheese 1
⁄3 cup 2% fat cottage
1 tablespoon dried fruit 3 tablespoons dried fruit
1 oz. avocado 1 tablespoon cheese OR ¼ cup rolled oats cheese
OR ½ cup fruit OR 3⁄4 cup fruit
1 tomato slice 1 oz. avocado ½ cup spinach 1
⁄3 cup rolled oats
1
/8 teaspoon vanilla 1
/8 teaspoon vanilla
Handful of spinach 1 tomato slice ½ banana ½ cup spinach
extract extract
4 oz. orange or grapefruit Handful of spinach ¼ cup blueberries ½ banana
6 oz. unsweetened 8 oz. unsweetened

HAVE A
juice 8 oz. orange or grapefruit 1 tablespoon maple ¼ cup blueberries
almond milk almond milk
juice syrup 2 tablespoons maple
Pinch of cinnamon Pinch of cinnamon
Cook turkey bacon, set aside and drain. Cook eggs as
syrup
GREAT RECIPE?
SHARE IT
Place cooked quinoa in a bowl and mix in coconut oil or
desired. Toast English muffin and sprinkle one side with seeds, Forever Lite Ultra®, vanilla and almond milk. Top with Heat griddle to medium heat. Set aside blueberries and maple
cheese. Add eggs, bacon, tomato and spinach and top with

WITH US AT
fruit and cinnamon. syrup. Blend all remaining ingredients together until smooth.
other side. Enjoy with juice. Pour onto griddle and turn once edges start to bubble. Top
pancakes with blueberries and maple syrup. Enjoy!
facebook.com/forevernorthamerica

38 39
 SNACK. LUNCH & DINNER.
A well-balanced snack can help you feel full, fight cravings and keep Mix and match the following recipes during the BEGINNER
you energized throughout the day. Make sure your snack includes at program to make sure you’re meeting your calorie requirement
least two food items and pairs a carbohydrate with a protein and/or a and staying properly fueled throughout the day!
healthy fat to promote balance.

+ Women 200 Calories + Men 350 Calories + Women 450 Calories + Men 550 Calories

Clean Granola Avocado and Egg Toast Turkey Roll Up Tex-Mex Chicken Salsa
Women Men Women Men Women Men Women Men
25 pistachios 30 pistachios 1 slice whole grain bread 1 slice whole grain bread 1 whole grain tortilla 2 whole grain tortillas 2 cups spinach 2 cups spinach
1 tablespoon sunflower 2 tablespoons sunflower ¼ avocado, smashed ¼ avocado, smashed 1 tablespoon hummus 2 tablespoons hummus 1-2 cups romaine lettuce 2 cups romaine lettuce
seeds seeds 1 hard-boiled egg 2 hard-boiled eggs ½-1 cup spinach 1 cup spinach or other leafy greens or other leafy greens
1 tablespoon raisins 2 tablespoons raisins 4 oz. turkey 5 oz. turkey 1
⁄3 cup tomatoes, ½ cup tomatoes,
1 tablespoon dark 1 tablespoon dark Toast whole grain bread. Spread smashed avocado on top. 1 oz. Mozzarella cheese 2 oz. Mozzarella cheese chopped chopped
Hard-boiled eggs can be chopped up and added on top or
chocolate chips chocolate chips enjoyed on the side.
Pear, apple, banana OR ½ cup black beans, ½ cup black beans,
1 cup of berries on the drained and rinsed drained and rinsed
Mix all ingredients together for a great snack on the go! side 4 oz. chicken breast, 5 oz. chicken breast,
chopped chopped
Forever PRO X2® bar, Spread 1 tablespoon of hummus on whole grain tortilla and add ½ bell pepper, chopped ½ bell pepper, chopped
Veggies and Hummus turkey, spinach and cheese. Roll the tortilla and enjoy!
2 green onions, chopped 2 green onions, chopped
Cinnamon Pear and Cottage Cheese
3 tablespoons salsa 4 tablespoons salsa
Women Men
3 tablespoons plain 4 tablespoons plain
Women Men 1 Forever PRO X2® High 1 Forever PRO X2® High Tuna Sandwich
½ cup 2% cottage cheese ¾ cup 2% cottage cheese nonfat Greek yogurt nonfat Greek yogurt
Protein Bar (sold Protein Bar (sold
1 pear, chopped 1 pear, chopped ¼ teaspoon taco 1
/3 teaspoon taco
separately) separately) Women Men
2 walnut halves, 1 tablespoon walnuts, 4 oz. prepared tuna 5 oz. prepared tuna seasoning seasoning
Carrots, bell peppers, Carrots, bell peppers,
chopped chopped 1 tablespoon light 1 tablespoon light 1 oz. avocado OR 2 oz. avocado OR
celery, jicama, celery, jicama,
mayonnaise mayonnaise 1½ tablespoons cheese 2½ tablespoons cheese
cucumbers and cucumbers and
Combine cottage cheese and pear, sprinkle walnuts on top. broccoli, chopped broccoli, chopped ½ cup celery, diced 2 pieces whole grain
Mix spinach and greens, add tomatoes, bell pepper and green
1 tablespoon hummus 2 tablespoons hummus 1 piece whole grain bread bread onions. Add black beans and top with chicken breast. To make
8 oz. nonfat, almond, ¼ cup lettuce or leafy ¼ cup lettuce or leafy a low calorie dressing, combine salsa with plain nonfat Greek
yogurt and taco seasoning and mix. Mix into salad. Top with
Protein On-The-Go coconut, soy or rice milk greens greens
avocado or cheese.
1 cup carrots 2 small oranges
Women Men 1 tablespoon hummus
1 oz. turkey jerky 2 oz. turkey jerky Peanut Butter Energy Ball 1 small orange or
1 oz. Mozzarella cheese 2 oz. Mozzarella cheese ½ cup grapes
Elvis Special
2 clementine oranges 1 clementine orange Women Men
Mix tuna with light mayonnaise and chopped celery. Place on Women Men
½ cup peanut butter ½ cup peanut butter
whole grain bread and top with lettuce or leafy greens. Women 1 tablespoon peanut or 1 tablespoon peanut or
¼ cup honey ¼ cup honey can enjoy veggies with hummus and fruit on the side. Men can almond butter almond butter
Edamame with Vanilla Soy Milk 1 scoop Vanilla 1 scoop Vanilla enjoy fruit on the side.
2 slices whole grain 2 slices whole grain
Forever Lite Ultra® Forever Lite Ultra®
bread bread
Women Men ¾ cup rolled oats ¾ cup rolled oats
1 banana 1 banana
/3 cup edamame
2
11/3 cups edamame ½ teaspoon vanilla extract ½ teaspoon vanilla extract Tomato Soup and Cheesy Crackers Pinch of cinnamon Pinch of cinnamon
1 cup vanilla soy milk 1 cup vanilla soy milk ¼ teaspoon salt ¼ teaspoon salt
1 tablespoon hummus
Sea salt to taste Sea salt to taste Women Men
Mix peanut butter, honey, vanilla and salt together. Mix in 1 cup carrots
1½ cups tomato soup 2 cups tomato soup
protein powder then oats and form into 14 balls. Keep in the 8 oz. nonfat, almond,
Prepare edamame as desired by microwaving or boiling. fridge or freezer. Serving size for women is 2 balls and
1
/8 cup shredded 1
/8 cup shredded
Season lightly with salt and enjoy with a side of vanilla soy milk. coconut, soy or rice milk
servings for men is 3 balls. cheddar cheese cheddar cheese
8 whole grain crackers 8 whole grain crackers Spread peanut or almond butter on one slice of whole grain
1 hard-boiled egg 2 hard-boiled eggs bread, add mashed or sliced banana and top with cinnamon
and second slice of whole grain bread. Men can enjoy carrots
with hummus and milk on the side.
Prepare soup according to directions. Sprinkle cheddar cheese
on whole grain crackers and heat in the microwave just until
cheese is melted. Enjoy hard boiled eggs on the side.

40 41
 CONTINUED FROM PAGE 41.

+ Women 450 Calories + Men 550 Calories

Sesame Ahi with Rice Curried Chicken Honey Mustard Chicken with Marinara Spaghetti Squash
Cinnamon Sweet Potatoes
Women Men Women Men Women Men
4 oz. Ahi tuna 5 oz. Ahi tuna 4 oz. chicken breast 6 oz. chicken breast Women Men 4 oz. ground turkey 5 oz. ground turkey
1 teaspoon olive oil 1 teaspoon olive oil 1 teaspoon coconut oil 1 teaspoon coconut oil 4 oz. chicken breast 6 oz. chicken breast 1½ cups spaghetti squash 2 cups spaghetti squash
½ cup wild rice, prepared 1 cup wild rice, prepared ½ cup couscous 2
/3 cup couscous ½ tablespoon honey ½ tablespoon honey 1 tablespoon olive oil 1 tablespoon olive oil
1
/3 cup shelled edamame 1
/3 cup shelled edamame ¼ cup garbanzo beans, 1
/3 cup garbanzo beans, ½ tablespoon mustard ½ tablespoon mustard 1
/3 cup marinara sauce ½ cup marinara sauce
½ cup steamed zucchini ½ cup steamed zucchini rinsed rinsed 1 medium baked sweet 1 large baked sweet 1 tablespoon Parmesan 2 tablespoons Parmesan
1 tablespoon ginger 1 tablespoon ginger 1 tablespoon raisins 1 tablespoon raisins potato potato cheese cheese
sesame salad dressing sesame salad dressing 1 tablespoon pine nuts 1 tablespoon pine nuts Pinch of cinnamon Pinch of cinnamon 1 cup green beans, 1 cup green beans,
ginger, garlic, salt and ginger, garlic, salt and 1 cup spinach, chopped 1 cup spinach, chopped 2 cups arugula 2 cups arugula steamed steamed
pepper to taste pepper to taste ½ cup chicken broth 2
/3 cup chicken broth 1 tablespoon 1 tablespoon 1 cup melon 1 cup melon
3
/4 teaspoon curry ¼ teaspoon curry pomegranate pomegranate
Preheat oven to 425° and drizzle half of a spaghetti squash with
Coat Ahi tuna with olive oil and season with ginger, garlic, salt powder powder 16 pistachios, shelled 16 pistachios, shelled olive oil. Place cut side down on a lined baking sheet and roast
and pepper. Sear over medium-high heat 2 minutes or longer on
each side. Remove from heat and place over rice. Add edamame
1
/8 teaspoon cumin 1
/8 teaspoon cumin ½ cup raspberries ½ cup raspberries until tender when pierced with a knife. When cooked, scrape out
¼ teaspoon cinnamon ¼ teaspoon cinnamon the squash and measure your portion. Reserve the rest for
and zucchini and drizzle with sesame ginger dressing. 1 tablespoon raspberry 1 tablespoon raspberry
future use. Brown ground turkey and add marinara sauce. Once
Salt and pepper to taste Salt and pepper to taste vinaigrette vinaigrette heated, place on top of spaghetti squash and sprinkle with
Parmesan cheese. Enjoy green beans and melon on the side.
Spread coconut oil over the chicken breast and season with Mix honey and mustard and spread over chicken breast. Bake
Chili ½ teaspoon curry powder, salt and pepper. Bake at 350° for at 350° for 25 minutes. Bake large sweet potato in the oven or
25-30 minutes. Bring the chicken broth to a boil and add microwave. Sweet potato is done when easily pierced with a
Women Men couscous. Cover and leave for 1 minute. Add chopped fork. Top with cinnamon. Mix arugula, pomegranate, pistachios, Cobb Salad
spinach, garbanzo beans, pine nuts and raisins. Season with raspberries and dress with raspberry vinaigrette.
4 oz. ground turkey 5 oz. ground turkey
the remainder of the curry powder, cumin, cinnamon and Women Men
1 teaspoon chili powder 1 teaspoon chili powder pepper to taste.
¼ cup onion, chopped 1
/3 cup onion, chopped 1 slice turkey bacon, 2 slices turkey bacon,
¼ cup canned, diced ½ cup canned, diced Grilled Chicken Caesar Salad Wrap chopped chopped
tomatoes tomatoes 1 hard-boiled egg, 1 hard-boiled egg,
Pork Souvlaki Women Men chopped chopped
½ cup black beans, ½ cup black beans,
4 oz. chicken breast 6 oz. chicken breast 1 piece whole grain toast 1 piece whole grain toast
drained and rinsed drained and rinsed Women Men
1 spinach wrap 1 spinach wrap 1 tablespoon blue cheese 1 tablespoon blue cheese
¼ cup pinto beans, ½ cup pinto beans, 4 oz. pork 6 oz. pork
½ tablespoon olive oil ½ tablespoon olive oil 2 tablespoons light 2 tablespoons light
drained and rinsed drained and rinsed ¼ cup plain Greek yogurt ¼ cup plain Greek yogurt
½ tablespoon low fat ½ tablespoon low fat balsamic vinaigrette balsamic vinaigrette
¼ cup salsa 1
⁄3 cup salsa 1 teaspoon olive oil 1 teaspoon olive oil
mayonnaise mayonnaise 1 tablespoon avocado ¼ avocado
1 oz. chopped avocado ¼ avocado 1 whole wheat pita 1 whole wheat pita
1 tablespoon Parmesan 1 tablespoon Parmesan 1
/3 tomato, diced 1
/3 tomato, diced
OR 1⁄8 cup shredded 1 tablespoon shredded 1 teaspoon feta 1 teaspoon feta
cheese cheese 2-3 cups romaine lettuce 2-3 cups romaine lettuce
cheese cheese ¼ small onion, diced ¼ small onion, diced
¾ tablespoon lemon ¾ tablespoon lemon
Brown ground turkey with chopped onion. Add chili powder, ½ cucumber, sliced ½ cucumber, sliced Place lettuce in a bowl. Add hard boiled egg, turkey bacon,
juice juice tomato, avocado, blue cheese and toss with light balsamic
tomatoes, black beans, pinto beans and salsa. Simmer until 1 tablespoon lemon juice 1 tablespoon lemon juice
¼ teaspoon garlic, minced ¼ teaspoon garlic, minced vinaigrette. Enjoy with whole grain toast on the side.
heated and combined. Top with avocado or cheese for women ½ teaspoon honey ½ teaspoon honey
and avocado and cheese for men. Romaine lettuce Romaine lettuce
Pinch of garlic powder Pinch of garlic powder
Salt and pepper to taste Salt and pepper to taste
Pinch of dill Pinch of dill
Pinch of salt Pinch of salt
1 apple 1 apple Chicken Parmesan
Pinch of oregano Pinch of oregano Combine lemon juice, olive oil, low fat mayonnaise and garlic in
a bowl to make dressing. Lightly salt chicken breast and grill Women Men
Pinch of pepper Pinch of pepper
for 4-6 minutes per side. Once chicken has cooled, cut it into 4 oz. chicken breast 6 oz. chicken breast
bite-sized pieces. Toss lettuce, dressing, parmesan cheese and 1 teaspoon olive oil 1 teaspoon olive oil
Whisk together lemon juice, olive oil, garlic powder, oregano,
chicken together. Place mixture in spinach wrap. Enjoy with an
salt and pepper. Place pork and chopped onion in a bag and 1 cup whole wheat 1¼ cups whole wheat
apple on the side.

F.I.T. TIP
marinate for at least 1 hour or up to 24 hours. Remove pork
from marinade and grill or broil for 4-6 minutes per side. Make a
pasta, cooked pasta, cooked
tzatziki sauce by combining Greek yogurt with garlic powder, 4 tablespoons marinara 5 tablespoons marinara
dill, lemon juice and honey. Serve pork on a warm pita with
Chili can be made vegetarian tzatziki sauce and feta. Cucumbers can be added to the pita or
sauce sauce
by substituting 6 oz. extra firm used to dip into the remaining tzatziki sauce.
1 tablespoon Parmesan 1 tablespoon Parmesan
cheese cheese
tofu and an extra ¼ cup beans 1 cup cauliflower, 1 cup cauliflower,
for women and 8 oz. extra steamed steamed
firm tofu and an extra 1⁄3 cup Italian seasoning Italian seasoning
of beans for men for the
Drizzle ½ teaspoon olive oil on chicken breast. Sprinkle with
ground turkey. Italian seasoning, 1 tablespoon marinara sauce and 1 teaspoon
Parmesan cheese. Bake at 350° for 25-30 minutes. Prepare
whole wheat pasta and top with remaining olive oil and
parmesan. Steam cauliflower and season with salt and pepper
to taste to enjoy on the side.

42 43
 CREATE YOUR
PERFECT MEAL.
For a quick and easy way to add variety to your lunches and dinners,
create your own perfect meal by making one selection from each of the
PROTEIN.
four categories. Following these food charts ensures that you’re getting WOMEN + 130 - 150 Calories MEN + 170 - 200 Calories
the correct balance of protein, carbohydrates and healthy fats with each TYPE SERVING SIZE
meal and staying within your recommended calories.
WOMEN MEN

FISH Halibut, tilapia, cod, tuna, orange roughy, swordfish 4 oz. 5 oz.

CARBOHYDRATES. Salmon 3 oz. 4 oz.

WOMEN + 125 Calories MEN + 200 Calories TURKEY Turkey bacon 3 slices 5 slices

Turkey sausage 4 links 5 links

TYPE SERVING SIZE
Ground turkey 4 oz. 5 oz.
WOMEN MEN
1 cup (cooked) or 1 ⁄3 cups (cooked) or
1

OATS Rolled oats (GF if uncontaminated)

½ cup (dry) 2
⁄3 cup (dry)
Deli meat 4 oz. 6 oz.

2
⁄3 cup (cooked) or 1 cup (cooked) or
Steel cut oats (GF if uncontaminated) 1
⁄3 cup (dry) ½ cup (dry) CHICKEN Chicken breast 4 oz. 5 oz.

GRAINS Quinoa (GF) 2

⁄3 cup 1 cup (cooked) Ground chicken 4 oz. 5 oz.

Rice (wild or brown) 2

⁄3 cup 1 cup (cooked) Deli meat 4 oz. 6 oz.

1 (pouch) or 2 (pouches) or
Cream of wheat
¾ cup (cooked) 1½ cups (cooked)
BEEF 95% Lean ground beef 3 oz. 4 oz.

Barley 2
⁄3 cup (cooked) 1 cup (cooked) Ground bison 3 oz. 4 oz.

Cream of Rice (GF) 1 cup (cooked) 1½ cups (cooked) Roast beef deli meat 4 oz. 6 oz.

BREAD Whole grain English muffin 1 muffin 1½ muffins EGG Egg 1 whole + 3 whites 2 whole

Whole grain bread 1 slice 2 slices Egg substitute 8 oz. 12 oz.

Whole grain tortilla 1 tortilla 2 tortillas DAIRY Plain nonfat Greek yogurt or low sugar (under 10 g) 1 cup 11⁄3 cup

Corn tortilla (GF) 2 small 4 small 2% Cottage Cheese 2

⁄3 cup 7
⁄8 cup

English muffin (GF) 1 muffin 1½ muffins 1% milk 10 oz. 12 oz.

PASTA Buckwheat soba noodles 1 cup (cooked) 2 cups (cooked) Whey protein 1 scoop 1½ scoops

Whole wheat pasta 2

⁄3 cup (cooked) 1 cup (cooked) VEGETARIAN Lentils ½ cup (cooked) ⁄4 cup (cooked)
3

Pasta (quinoa, rice) (GF) 2

⁄3 cup (cooked) 1 cup (cooked) Black beans 2
⁄3 cup (rinsed & cooked) ⁄4 cup (rinsed & cooked)
3

LEGUMES Black beans, chickpeas, pinto 2

⁄3 cup (rinsed & cooked) 1 cup (rinsed & cooked) Forever Lite Ultra® 1½ scoops 1½ scoops

STARCHY VEG Baked red potato 2 small 2 small Tofu 8 oz. 10 oz.

Baked sweet potato 1 cup 1½ cups Edamame (shelled) 3

⁄4 cup 1 cup

Winter squash (hubbard, acorn, butternut) 1¼ cups (cooked) 2 cups (cooked) Veggie burger 1 patty 1½ patties

44 45
 PRODUCE. FATS.
WOMEN + 60 - 75 Calories MEN + 60 - 75 Calories WOMEN + 90 - 100 Calories MEN + 120 Calories
TYPE SERVING SIZE TYPE SERVING SIZE
WOMEN MEN WOMEN MEN
FRUIT Apple 1 med 1 med
(fresh or frozen) NUT Nut butter (peanut, almond, cashew) 1 tablespoon 1½ tablespoons

Apricot 4 small 4 small

Almond (whole & unsalted) 12 almonds (½ oz.) 18 almonds (3⁄4 oz.)
Banana 1 small 1 small
Walnut (halves) 7 halves (½ oz.) 10 halves (3⁄4 oz.)
Berries (all) 1 cup 1 cup

Cantaloupe 1 cup 1 cup Cashew (whole & unsalted) 7 cashews (½ oz.) 10 cashews (3⁄4 oz.)

Grapefruit ½ large ½ large

Pistachio 20 kernels 30 kernels

Grapes 1 cup 1 cup

FRUIT Avocado 1
⁄3 avocado or 4 teaspoons 4 tablespoons
Orange 1 med or 2 clementines 1 med or 2 clementines

Coconut flakes (unsweetened) ¼ cup 3 tablespoons

Peach 1 med 1 med

Pear 1 med 1 med Olives 9 whole 10 whole

Pineapple 1 cup 1 cup

SEED Pumpkin seeds 1½ tablespoons 2 tablespoons
Tomato 1 cup 1 cup
Sunflower seeds 1½ tablespoons 2 tablespoons
FRUIT Raisins 1
⁄8 cup 1
⁄8 cup
(dried)
Prunes 4 large 4 large Chia seeds 1½ tablespoons 2 tablespoons

VEGETABLES Artichoke 1 large (whole) 1 large (whole)

(fresh or frozen) Flax seeds 1 tablespoon 1½ tablespoons

Raw or steamed Carrots 1 cup 1 cup

OIL Olive oil 2 teaspoons 1 tablespoon
Asparagus 18 spears 18 spears
Coconut oil 2 teaspoons 1 tablespoon
Corn on the cob 1 whole 1 whole

Brussel sprouts 12 sprouts 12 sprouts Sunflower oil 2 teaspoons 1 tablespoon

FREE Zucchini
DAIRY Mozzarella cheese 1 oz. 1 oz.
Bell pepper
Reduced fat cheese 1 oz. 1½ oz.
Broccoli

Cabbage Full fat cheese ½ oz. ¾ oz.

Celery Dark chocolate (at least 70% cacao) ½ oz. ¾ oz.

Cucumber

Green beans

Kale

Lettuce (all types)

Spinach

Cauliflower

46 47
 ®

Exclusively distributed by Forever Living Products®

7501 East McCormick Parkway, Scottsdale, AZ 85258 USA
foreverliving.com ©2016 Aloe Vera of America, Inc.
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*The statements in this publication have not been evaluated by the Food and Drug
Administration (US) or the Food Standards Agency (UK). The information contained
herein is provided for educational purposes only and is not intended to diagnose,
treat, cure, or prevent any disease. Please consult with a licensed physician
or other qualified healthcare professional for more in-depth information before
beginning any exercise program or using any dietary supplement, particularly
if you are currently taking any medication or undergoing medical treatment for
a pre-existing health concern.