PORTION CONTROL CONTAINERS PORTION CONTROL CONTAINERS

GET STARTED CALORIE CHART

IN 3 SIMPLE STEPS 1200-1499 1500-1799 1800-2099 2100-2300 2300-2499
Containers

1
calories calories calories calories calories

FIGURE OUT YOUR CALORIE LEVEL 3 4 5 6 7

You lose weight by maintaining a calorie deficit. 2 3 3 4 5

To figure out what that number should be,here 's a 4 4 5 6 6
little easy math:
2 3 4 4 5

A. YOU CURRENT WEIGHT IN POUNDS x 11 1 1 1 1 1

= YOUR CALORIC BASELINE 1 1 1 1 1

2 4 5 6 7
B. YOUR CALORIC BASELINE + 400 (FIX CALORIE BURN)
= YOUR CALORIC NEEDS

C. YOUR CALORIC NEEDS - 750 (CALORIC DEFICIT)
=YOUR CALORIE TARGET
That's how many calories you're going to eat to lose
weight eating the fix way.
MODIFICATIONS: If your number is less than
1200,round up to 1200.If it's more than 2300,round down
to 2300.
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HAVE A LOOK AT THE CONTAINER
FOOD GROUPS THAT CORRESPOND
WITH EACH COLOR
These are the foods you'll fill the containers with (see ON
the PAGE 3 & 4 - FOOD LIST).If you see an amount (10
asparagus spears,for example),that's how much you put in
the containers.If there's no amount,just fill the container to
the point that you can still fit the lid on it.

2
VEGGIES FRUIT PROTEINS
FIND THE CALORIE CHART THAT 1 CUP 1 CUP 3/4 CUP
COPPESPONDS WITH YOUR
CALORIE LEVEL
You can find the CALORIE CHARTS on the next page SEEDS&
CARBS FATS
where you'll see several colored squares that match DRESSINGS
1/2 CUP 1/3 CUP
the various containers,each followed by a number. 2 TBSP
That number is the amount of times you'll fill that color
container each day.
So,if you have a "3" after the Green square,that means OILS & NUT BUTTERS
you'll be filling the Green Container three times a day.
1 2
 PORTION CONTROL MEAL PREP PORTION CONTROL MEAL PREP

FOOD LIST FOOD LIST

• Artichokes • Collard greens • Pumpkin • Amaranth • Crackers • Pita bread
• Asparagus • Cucumbers • Radishes • Bagel,whole-grain • Edamame • Plantains
• Banana peppers • Eggplant • Snow peas • Barley • English muffin • Potato
• Beets • Jicama • Squash • Bean • Hominy • Quinoa
• Broccoli • Kale • Sprouts • Bread • Lentils • Refried beans
• Brussels sprouts • Lettuce • String beans • Brown rice • Millet • Sweet potato
• Cabbage • Mushrooms • Tomatillos • Buckwheat • Oatmeal • Tortilla,corn
• Carrots • Okra • Tomatoes • Bulgur • Oatmeal • Tortilla
• Cauliflowers • Onions • Watercress • Cassava (Yuca) • Pancakes • Waffles
• Celery • Peppers • Winter squash • Cereal • Pasta • Wild rice
• Cayote squash • Poblano • Corn • Peas • Yams
• Couscous
• Apple • Graperfruit • Peach
• Apricots • Grapes • Pear • Coconut,unsweetened • Pumpkin seeds,raw
• Banana, • Green Banana • Pineapple • Flaxseed,ground • Sesame seeds,raw
• Bitter orange • Guava • Pomegranate • Olives, 10 medium • Sunflower seeds,raw
• Blackberries • Honeydew melon • Raspberries • Peanuts
• Blueberries • Kiwifruit • Salsa
• Breadfruit • Mango • Starfruit • Extra-virgin coconut oil • Pumpkin seed oil
• Cantaloupe • Nectarine • Strawberries • Extra-virgin olive oil • Seed butters
• Cherries • Orange • Tangerine • Flaxseed oil • Walnut oil
• Dwarf Red Banana • Papaya • Tomato sauce • Nut butter
• Figs,2 small • Passion fruit • Watermelon

• Boneless • Ham slices • Shakeology

• Clams • Lean ground chicken • Shellfish PORTION CONTROL CONTAINERS
• Cottage cheese or turkey • Squab
• Duck breast • Lean ground red • Squid Care and Safely Instructions
• Egg whites meat • Tempeh
• Eggs
• Fish,cold water
• Octopus
• Pork tenderloin
• Tofu
• Tuna • Microwave safe (Remove lid or open one lid corner)
• Fish,fresh water • Protein powder • Turkey bacon
• Game:buffalo
• Goat
• Red meat
• Ricotta cheese
• Turkey slices
• Veggie burger
• Dishwasher safe (Top rack)
• Greek yogurt • Sardines • Yogurt
• Freezer safe
• 10 pecan halves • Cheddar • Monterey Jack
• 12 almonds
• 14 peanuts
• Coconut milk
• Cotija cheese
• Mozzarella
• Oaxaca cheese
• Easy storage (Save space to store)

• 20 pistachios
• 8 cashews
• Feta cheese
• Goat cheese
• Parmesan
• Provolone • BPA free (Healthy & Recycle)
• 8 walnut halves • Hummus • Queso Fresco
• Avocado • FDA approved

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