Your CHALLENGE guide to a new you! the C L E A N start.

Your CHALLENGE guide to a new you!

theC L E A N

start

CHALLENGE COMMITMENTS

Thank you so much for trusting me and being willing to join this exclusive 5-day Clean Eating Challenge! My promise to you is that I will support you everyday and that if you FULLY commit to this clean eating and exercise challenge, you will start to see positive changes in your mind, body and your life. I am so excited for what is in store for you!

In order to make this the best experience possible for you, you will need to fully commit to the following:

1. I commit to eating clean for the five day period of this Challenge.

2. I commit to getting 30 minutes of physical activity in each day during this Challenge.

3. I commit to check the Facebook group at least once a day, answer the question each day, and help support and motivate others within the group.

4. I commit to sharing my successes, how I am feeling, and what is changing for me during this Challenge. I also commit to sharing my struggles and asking for support if/when needed.

The first step in your journey was DECIDING that you wanted to do this challenge. The next step is making these COMMITMENTS. I guarantee you that if you follow through, if you commit EVERYDAY, then the 3rd and final step will be your SUCCESS!

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WHAT IS CLEAN EATING?

Eating Clean encourages individuals to become aware of what they are eating and is a sustainable LIFESTYLE approach to good health and nutrition habits. It includes a diet plan of unprocessed, whole foods like fruits, vegetables, whole grains, and lean meats, and is void of artificial ingredients, preservatives, chemicals, and sugar.

***As part of this challenge, you have committed to eating clean for 5 days. Meal plans and recipes are included (pg. 15) ***

TIPS

• Eat every 2-3 hours.• Eat in moderation (portion control).• Never skip a meal, especially

BREAKFAST!• Drink at least 8 cups of water daily.

IN OUT

NATURAL FOODS: Fresh Fruit & Veggies, Whole Grains, Lean Meats

PROCESSED FOODS: White Flour, White Sugar, and anything you buy at the store with more than 5 ingredients or an ingredient you can't pronounce.

GOOD FATS: Find it in it's most natural & healthy form! Milk, eggs, meat, nuts, avocados , seafood, organic butter, olive oil, coconut oil.

BAD FATS: Crisco, Canola, or Vegetable oil

LIQUIDS: Water, Herbal Tea LIQUIDS: Alcohol, Juice, Soda, (Limit Coffee to 1 Cup)

LOW-FAT, Reduced Fat, No Fat foods. All that means is its been chemically altered!

WHAT’S IN & WHAT’S OUT!

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CLEAN FOODS

Lean Proteins:(Ladies: 6-8oz, Gentlemen: 8-10oz)

Fatty Proteins:Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.

Fruits:It's best to choose berries in the morning and citrus or banana directly following your workout, to eat in conjunction with your protein.

Fruits Used As Vegetables:

Dairy:

Ahi tuna Bison Chicken breast Cobia Cod Corvine Egg whites Flounder Game meat Grouper Halibut Lean ground turkey London broil Mahi Mahi Orange roughy Pork chops Red snapper Scallops Shellfish Soul Swordfish Tempeh Tilapia Tofu Top round Turkey

Almonds Avocado Bluefish Bluefin tuna Cashews Coconut Mackerel Mussels Natural peanut

butter Nut meal/flour Salmon Sea bass Seeds Trout Walnut

Melons: Cantaloupe Honeydew Watermelon Sweet (More Calorie & Nutrient Dense): These are to be used before a workout because they are more insulin-responsive. Banana Date Fig Persimmon

Sub Acid (Low Cal): Apple ** Blackberry Blueberry Cherry ** Guava Mango Papaya Pear ** Raspberry Acid (High Water Content, Low Cal): Grapefruit Orange Passion fruit Strawberry ** Tangerine Tomato NOTE: Stay away from anything sautéed or fried.

Avocado Cucumbers Eggplant Okra Peppers ** Pumpkins Squash Tomatillos Tomato Zucchini Note for Fruits and Vegetables: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

Cottage cheese Greek yogurt Unsweetened

almond milk Unsweetened rice

milk

** “THE DIRTY DOZEN” - For produce on the dirty list, try to go organic. Studies have shown that they test positive for at least 47 different chemicals.

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CLEAN FOODSVegetables: MISC.:

Use Sparingly

Leaves: Arugula Beet greens Cabbage Chard Collard green Endive Garlic chives Kale Lettuce ** Mustard greens Spinach ** Turnip greens Watercress

Flower Bud: Artichoke Broccoli Cauliflower Roots: Beets Carrots Parsnips Radishes Rutabagas Turnips

Whole Plant Sprouts: Alfalfa Beans Soybean Bulbs: Garlic Onions Shallots Seeds: Beans Stems of Leaves: Celery ** Lemon grass Rhubarb Stem Shoots: Asparagus Bamboo shoots Ginger Stems: Kohlrabi

Tubers: Jerusalem artichokes Potatoes ** Taro Leaf Sheaths: Leek Buds: Brussels sprouts Capers Legumes: Green beans Lentils Snow peas Soybean Superfoods: Cacao Chia Goji Flax Spirulina

Oils: Avocado oil Coconut oil Grape seed oil Walnut oil Olive oil Pumpkin seed oil Sunflower oil

Sweeteners: Applesauce (no sugar

added) Birch sugar ideal

(xylitol) Coconut sugar Raw Honey Raw Blue Agave Stevia in the raw Sugar free maple

syrup (use sparingly)

Condiments/Spices: Almond extract Apple cider vinegar Balsamic or raspberry

vinaigrette Braggs Liquid Aminos

Broth (low sodium, fat free)

Chili paste Dry herbs Fat free cooking spray Herb pastes (ginger, garlic,

cilantro, etc.) Hot sauce or chalula Ketchup (Heinz or

wholefood organic) Mustard (yellow or Dijon) Nutritional yeast Red wine vinegar Rice vinegar Reduced sodium soy sauce Reduced sodium teriyaki

sauce Salsa or fresh pico de gallo

(tomatillo or regular) Salt Spices Steak sauce (low sugar) Tomato paste Tomato sauce Vanilla extract White vinegar Worcestershire sauce -no

high fructose corn syrup

Flours: Chickpea flour Oat flour Quinoa flour Rice flour Spelt flour Wheat flour Beverages: Black Coffee (limit 1

cup/day) Green Tea Water or Sparkling

Water

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CLEAN FOODSCarbs/Starches:Always check the package for serving size! Limit your starches and have them earlier in the day, rather than in your last 2 meals. Choose whole grains instead of refined carbs.

AdzukiLadies: 3/4 cup Gentlemen: 1 1/2 cup

ChickpeaLadies: 3/4 cup Gentlemen: 1 1/2 cup

Ezekiel bread (made by “food for life”)Ladies: 1 sliceGentlemen: 2 slices

Mung beansLadies: 3/4 cup Gentlemen: 1 1/2 cup

Pinto beansLadies: 3/4 cup Gentlemen: 1 1/2 cup

White beansLadies: 3/4 cup Gentlemen: 1 1/2 cup

BarleyLadies: 3/4 cup Gentlemen: 1 1/2 cup

Corn tortillaLadies: 2-3Gentlemen: 4-5

FaroLadies: 1/2 cup cooked Gentlemen: 3/4 cup cooked

Navy beansLadies: 3/4 cup Gentlemen: 1 1/2 cup

QuinoaLadies: 1/4 cup cooked Gentlemen: 1/2 cup cooked

Whole wheat pastaLadies: 1 cupGentlemen: 2 cups

Black beansLadies: 3/4 cup Gentlemen: 1 1/2 cup

CouscousLadies: 1/4 cup cooked Gentlemen: 1/2 cup cooked

Kidney beansLadies: 3/4 cup Gentlemen: 1 1/2 cup

OatsLadies: 1 serving Gentlemen: 2 servings (cups)

Rice cakesLadies: 3Gentlemen: 4

Brown riceLadies: 3/4 cup Gentlemen: 1 1/2 cup

Cream of wheatrice or ryeLadies: 1 serving Gentlemen: 2 servings

LentilsLadies: 3/4 cup Gentlemen: 1 1/2 cup

Potato (white, only occasionally)Ladies: 5 oz.Gentlemen: 7-8oz

Sweet potatoLadies: 4-6 oz.Gentlemen: 7-8oz

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SHAKEOLOGY *OPTIONAL*

WHAT IS SHAKEOLOGY?

Shakeology is the most delicious, nutrient-dense, superfood-packed protein shake on the planet.

It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world. Shakeology is so incredibly healthy, no other single food item out there can supply you with all the nutrients, vitamins, proteins, and minerals in the amounts you need the way one delicious shake can. Shakeology truly is NUTRITION SIMPLIFIED.

WHAT'S IN SHAKEOLOGY?

Shakeology is packed with more than 70 of the world's most potent, most nutritious, and most delicious ingredients. Not only does it provide a wide range of essential nutrients from the fruits and vegetables you should be eating every day, you'll also reap the benefits of incredibly nutritious food you'd otherwise never have the opportunity to eat. Food that nutrition science has shown to be highly advantageous to your health.

WHAT FLAVORS ARE AVAILABLE? Chocolate Vanilla (New!) Vegan Chocolate Vegan Tropical Strawberry Greenberry

Bottom-of-the-Bag Guarantee: We're so sure that Shakeology will improve your health, we've created an amazing guarantee. Try Shakeology for 30 days. If you don't feel healthier, simply call Customer Service within 30 days for a refund of purchase price (less shipping & handling). Even if the bag is totally empty. What have you got to lose? Except maybe a few pounds and those junk-food cravings. 7

SHAKEOLOGY *OPTIONAL*

Shakeology contains the following nutrients, ingredients and benefits.

Shakeology can transform your health by helping:

• Curb cravings for sugar and junk food• Promote weight loss• Increase energy levels• Improve digestion and regularity• Support your immune system• Support cardiovascular health

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FIND YOUR FIT… EXERCISE!

As part of this Challenge, you have committed to do 30 minutes of activity each day. The key is going to be PLANNING this activity and knowing HOW and WHEN you will be active. So, use this planner to decide how you will exercise. Remember that if you are planning to exercise outside, you’ll need a back-up plan in the case of bad weather. No excuses!

Monday

0

Tuesday Wednesday Thursday Friday

My Activity Plan – Enter the Activity and Time of Day

•Walk•Run•Bike•Lift Weights•Swim•Yoga/Pilates•Garden•Walk the stairs

•Exercise equipment•DVD Exercise video•YouTube Exercise Video•On-Demand Exercise Show•Take an exercise class•Play Tennis•Play Basketball•Rollerblade or Rollerskate

•Throw a baseball•Play a game of tag

TIME:

ACTIVITY:

TIME:

ACTIVITY:

TIME:

ACTIVITY:

TIME:

ACTIVITY:

TIME:

ACTIVITY:

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FIND YOUR FIT… EXERCISE!

Monday Tuesday Wednesday Thursday Friday

Jumping Jacks

Squats

High Knees

Push-ups

Lunges

Sit-ups or Crunches

Plank

Want to add a little more POWER to your exercise? Add on these simple exercises to your walk or other low-impact activity. Feel free to add your own exercises in the blank rows. Write in the number that you do each day on this chart. You can even run through the series multiple times each day. For example, do 10 of each 3 times on day 1. On day 2, move up to 11 of each 3 times. Figure out what works for you and how you can challenge yourself each day!

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TAKING YOUR MEASUREMENTSPrior to starting the 5-day Clean Eating Challenge, fill out the questionnaire below. This will help you to see if there are any changes you experience from eating cleaner, getting exercise and drinking Shakeology (for those that are doing this).

Metric Before AfterWhat is the circumference of your waist at your belly button?

What is your weight?

On a scale of 1-10, how would you rate your nutrition? (1 is the worst, 10 is the best)

On a scale of 1-10, how would you rate your energy levels throughout the day? (1 is the worst, 10 is the best)

On a scale of 1-10, how would you rate your sleep? (1 is the worst, 10 is the best)

On a scale of 1-10, how would your rate your general mood and outlook on life? (1 is depressed, 10 is very optimistic)

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UNDERSTANDING YOUR NUTRITIONAL NEEDS

If you are set on losing weight, counting calories is the best way to ensure you are sticking to your goals. But not only that, it also ensures you eat enough. Yes, you read that right. It’s important to make sure you eat enough food throughout the day. If you don’t eat enough, your body will think it is starving and start to conserve fat. If you eat too much… well I think we are all familiar with what

happens there. So, how do you know how much is the right amount to eat? I recommend using the Harris Benedict Formula.

First you need to calculate your BMR (Basal Metabolic Rate) . This number means that your body will burn XXXX calories each day if you engage in no activity for the entire day.

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Next, you need to factor in your Activity Level.

Sedentary = BMR x 1.2 (little or no exercise, desk job)Lightly Active = BMR x 1.375 (light exercise / sports 1-3 days/wk)Mod. Active = BMR x 1.55 (moderate exercise / sports 3-5 days/wk)Very Active = BMR x 1.725 (hard exercise / sports 6-7 days/wk)Extr. Active = BMR x 1.9 (hard daily exercise / sports & physically demanding job)

This final number (BMR x Activity Level) gives you your calories needed for maintenance. If you want to lose weight, subtract 500-1000 calories a day.

NOTE: It is important that you do NOT drop below 1000 calories a day or else your body will move to fat conservation and eventually start eating away at muscle to make up for the deficit. Another note to keep in mind is that you want to adjust your activity level for the exercise that you will be adding. You may be “sedentary” now, but you will most likely be “lightly”, “moderately”, or even “very” active after choosing your fitness program or daily exercise routine for this challenge.

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MEAL PLANNING & TRACKING

TRACK YOUR INTAKE:

The best thing for you to do is track what you eat, count calories. Studies have shown that those that track their eating

lose TWICE as much weight as those that do not. Whether you are trying to lose weight or maintain it, its worth your time so

don’t skip this step!

Track what you eat in a FREE app such as MyFitnessPal or LoseIt.

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THE CHALLENGE!!!

Determine your Daily Caloric Needs

Journal Your Food (Notebook, My Fitness Pal, Lose It app, etc.)

Determine Your Exercise Routine

Plan Your Meals• 3 Meals and 2 Snacks a day• SHAKEOLOGY replaces a meal or snack (depending on goals)

Go Grocery Shopping

COMMIT to the program EVERYDAY:• Eat Clean• Exercise Daily (30 min)• Drink Shakeology (optional)

Share Your Results

Take Your Measurements

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Pg. 12

Pg. 13

Pg. 9-10

Pg. 26

Pg. 27

Pg. 11

DAY 1

DID YOU KNOW? Salt is essential for life --- you cannot live without it. What most people don’t realize though is there are enormous differences between standard, refined table salt and natural health promoting salt (Himalayan Salt). Your table salt is actually 97.5% sodium chloride and 2.5% chemicals such as moisture absorbents, and iodine. It’s also dried at extremely high temperatures that alter the natural chemical structure of the salt and make it a foreign substance for your body to digest properly. So, the next time you are at the store pick up natural crystal Himalayan salt instead. It’s the highest grade of natural salt and contains no environmental pollutants! (Find it at Whole Foods, Trader Joes, Wegmans, etc.)

BREAKFAST

LUNCH

DINNER

INGREDIENTS INSTRUCTIONS1 cup water1 pinch Himalayan salt½ cup old-fashioned rolled oats½ medium mango, diced¼ medium papaya (unripe), diced2 Tsp. unsweetened shredded coconut1 Tbsp. chopped raw walnuts

Bring water and salt to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place oatmeal in small bowl and top with mango, papaya, coconut, and walnuts.

NUTRITIONCalories: 335Total Fat: 11 gSaturated Fat: 4 gCholesterol: 0 mgSodium: 18 mgCarbohydrate: 54 gFiber: 8 gSugar: 21 gProtein: 9 g 3 cups baby salad greens

¼ medium carrot, shredded½ medium cucumber, chopped½ medium red bell pepper, sliced¼ cup sprouts (like radish, alfalfa, or broccoli)½ medium tomato, chopped¼ cup chopped jicama1 Tbsp. fresh chopped cilantro (optional)1 ½ tsp. extra-virgin olive oil1 Tbsp. red wine vinegar

Combine greens, carrot, cucumber, bell pepper, sprouts, tomato, and jicama, plus cilantro (if desired), in a large bowl; toss gently to blend.

Drizzle with oil and vinegar; toss to gently blend.

Calories: 106Total Fat: 7 gSaturated Fat: 0 gCholesterol: 0 mgSodium: 24 mgCarbohydrate: 10 gFiber: 4 gSugar: 4 gProtein: 25 g

1 clove garlic, chopped2 tsp. extra-virgin olive oil1 Tbsp. Chopped fresh basil¼ tsp. Himalayan salt½ tsp. herbal seasoning blend1 Tbsp. fresh lemon juice1 Tbsp. chopped fresh parsley6 oz. wild-caught salmon fillet

Combine garlic, oil, basil, salt, seasoning blend, lemon juice, and parsley in a large bowl; mix well. Place marinade in a shallow dish; place salmon in marinade, turning several times to coat all sides well. Marinate, covered, in refrigerator for 20 minutes, turning once after 10 minutes.

Preheat oven to 350° F.Place salmon on a piece of aluminum foil. Cover with marinade; seal. (NOTE: Be sure to use all marinade here if there's extra, discard; do not use as serving sauce.)

Place sealed salmon on baking sheet. Bake 20 minutes, or until salmon flakes easily when tested with a fork.


1 cup water½ medium head broccoli, cut into bite-sized florets15 medium asparagus spears, ends trimmed, cut into 2-inch pieces (½ lb.)½ tsp. finely grated lemon peel1½ tsp. fresh lemon juice1½ tsp. extra-virgin olive oil½ tsp. Himalayan salt

Bring water to a boil in a small saucepan over medium heat. Add broccoli and asparagus; cook for 2 to 3 minutes, or until tender-crisp and bright green. Remove from heat. Drain. Place in medium bowl. Toss vegetables with lemon peel, lemon juice, oil, and salt.

Calories: 187Total Fat: 8 gSaturated Fat: 1 gCholesterol: 0 mgSodium: 1,227 mgCarbohydrate: 25 gFiber: 11 gSugar: 9 gProtein: 12 g

AND

Baked Salmon

Micro-Green Salad

Tropical Oatmeal

Lemony Asparagus& Broccoli

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SHOPPING LISTVeggies & Fruits3 cups baby salad greens¼ medium carrot, shredded½ medium cucumber½ medium red bell pepper¼ cup sprouts ½ medium tomato¼ cup chopped jicama1 clove garlic¼ medium papaya (unripe)½ medium mango½ medium head broccoli15 medium asparagus spears2 lemons

Herbs & Spices1 Tbsp. fresh chopped cilantro (optional)1 Tbsp. Chopped fresh basil1 Tbsp. chopped fresh parsley½ tsp. herbal seasoning blend2 tsp. Himalayan salt

Staples½ cup old-fashioned rolled oats2 Tsp. unsweetened shredded coconut1 Tbsp. chopped raw walnuts

Oils and Vinegars5 tsp. extra-virgin olive oil1 Tbsp. red wine vinegar

Protein6 oz. wild-caught salmon fillet

DID YOU KNOW? Greek yogurt has almost double the protein of regular yogurt. Healthy carbs are a good thing so long as you pair them with an equal amount of protein. And since Greek Yogurt already has a high protein content, you can pretty much add any naturally sweet addition and have it be a very balanced meal or snack. If you are lactose intolerant or choose to exclude dairy from your diet, you can replace milk yogurt with almond or coconut yogurt which can be found a natural whole food store.

DAY 2

BREAKFAST

LUNCH

DINNER

INGREDIENTS INSTRUCTIONS1 medium apples, cored, sliced½ Tbsp. water¼ tsp. ground cinnamon2 tsp. ground raw walnuts (or almonds)1 cup plain Greek Yogurt

Cook apples and water in medium nonstick skillet over medium heat for 3 to 6 minutes, or until soft yet crisp; remove from skillet. Place on serving plate. Top evenly with cinnamon and walnuts.

Serve with Plain Greek Yogurt.

NUTRITION

1 (6-inch) whole wheat tortilla½ medium avocado, thinly sliced½ medium cucumber, thinly sliced¼ cup shredded romaine lettuce1 medium tomato, thinly sliced3 oz. low-sodium, nitrite-free turkeybreast, deli-sliced1 pepperoncini, sliced (optional)

Place a tortilla on a serving plate. Top with avocado, cucumber, lettuce, tomato, turkey, and pepperoncini (if desired); fold and wrap.

1 Tbsp. coconut oil2 cloves garlic, chopped1 Tbsp. grated fresh ginger½ medium carrot, cut diagonally slices½ cup broccoli florets¼ medium red bell pepper, sliced1 small head bok choy, chopped into bite-sized chunks1½ tsp. sesame oilHimalayan Salt & Pepper as neededTamari Soy Sauce Alternative

Heat coconut oil in large skillet or wok over high heat. Add garlic, ginger, and carrot; cook, stirring constantly, for 1 minute. Add broccoli; cook, stirring frequently, for 4 to 5 minutes. Add bell pepper and bok choy. Reduce heat to medium. Cook 2 to 3 minutes, or until tender-crisp. Turn off heat. Add sesame oil and tamari (optional) and mix well.

1 cup brown rice2 cup water

(Makes 3 servings. For your meal use 1/3 cup cooked brown rice.)

To make the brown rice, combine 1 cup of brown rice with 2 cups of water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 50 minutes. Keep covered the entire time (without lifting lid even to peek) or rice will not cook evenly. Remove pan from heat and let rice sit, covered (still no lifting lid at all—this is very important!), for 10 minutes. This will make 6 servings of brown rice.

AND

Asian Stir-Fry

Turkey Wrap

Warm Apple Yogurt

Brown Rice


Calories: 350 Total Fat: 19 g Saturated Fat: 3 g Cholesterol: 38mgSodium: 724 mgCarbohydrate : 31gFiber: 10 g Sugar: 7 gProtein: 20 g

Calories: 256Total Fat: 5g Saturated Fat: 0 g Cholesterol: 38mgSodium: 108 mgCarbohydrate: 31gFiber: 10 g Sugar: 24 gProtein: 25g

Calories: 160Total Fat: 0 gSaturated Fat: 0 gCholesterol: 0 mgSodium: 0 mgCarbohydrate: 35 gFiber: 1 gSugar: 0 gProtein: 4 g 16

SHOPPING LISTVeggies & Fruits1 medium apple½ medium avocado½ medium cucumber¼ cup shredded romaine lettuce1 medium tomato2 cloves garlic1 Tbsp. grated fresh ginger½ medium carrot½ cup broccoli florets¼ medium red bell pepper1 small head bok choy

Dairy1 cup plain Greek Yogurt

Herbs & Spices¼ tsp. ground cinnamonHimalayan Salt & Pepper as needed

Staples2 tsp. ground raw walnuts (or almonds)1 (6-inch) whole wheat tortilla1 cup brown rice

Oils and Vinegars1 Tbsp. coconut oil1½ tsp. sesame oil

Protein3 oz. low-sodium, nitrite-free turkeybreast, deli-sliced1 pepperoncini, sliced (optional)

DID YOU KNOW? Farina is commonly known as “Cream of Wheat”. It’s smooth and satisfying and fills you up so you can keep going all morning long.

DAY 3

BREAKFAST

LUNCH

DINNER

INGREDIENTS INSTRUCTIONS¾ cup water3 Tbsp. farina cereal½ medium green apple, diced3 Tbsp. chopped walnuts1 Tbsp. pure raw honey

Bring water to boil in medium saucepan over medium heat. Add farina; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place farina in small bowl and top with apples, walnuts, and honey.

NUTRITION

2 cups fresh baby spinach¼ medium cucumber, sliced1 medium carrot, shredded1 ½ tsp. extra-virgin olive oil1 Tbsp. balsamic vinegar4 oz. cooked chicken breast, boneless, skinless, sliced

Place spinach, cucumber, and carrot in a large serving bowl.

Drizzle with oil and vinegar; toss to gently blend.Top with chicken.

1 large or 2 small zucchini, cut into chunks and steamed¼ cup raw cashewsHimalayan salt (to taste)Herbal seasoning or fresh herbs, like basil or dill (optional; to taste)

Steamed vegetables (optional; for chunky soup)

Soak cashews in enough water to cover for 1 hour; drain. Combine cashews, zucchini, salt or aminos, and seasonings in blender and mix until smooth, adding water as needed for desired consistency. Pour into saucepan and reheat gently, but do not boil.

For chunky soup, add steamed chopped vegetables of your choice. Can also be served cold.

2 Tbsp. red wine vinegar1 tsp. balsamic vinegar1 Tbsp. fresh lemon juice2 tsp. extra-virgin olive oil1 medium cucumber, partially peeled, halved lengthwise, sliced1 cup cherry tomatoes, halved1 Tbsp. chopped red onion1 Tbsp. chopped fresh Italian parsley1 Tbsp. chopped fresh basil leavesHimalayan Salt & Season (to taste, optional)

Combine red wine and balsamic vinegars, lemon juice, and oil in a small bowl; mix well. Set aside. Combine cucumber, tomatoes, onion, parsley, basil, salt (if desired), and seasoning blend (if desired) in a large bowl; mix well. Drizzle dressing over cucumber mixture; toss gently to blend.

AND

Zucchini – Cashew Soup

Chicken & SpinachSalad

Farina with Walnut

Cucumber TomatoSalad

Calories: 250Total Fat: 17 gSaturated fat: 3.5gCholesterol: 0 mgSodium: 30 mgCarbohydrate: 21gFiber: 4 gProtein: 9 g

Calories: 302 Total Fat: 11 g Saturated Fat: 2 g Cholesterol: 96 mgSodium: 177 mg Carbohydrate: 10 gFiber: 4 g Sugar: 5 g Protein: 39 g



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SHOPPING LISTVeggies & Fruits½ medium green apple2 cups fresh baby spinach¼ medium cucumber1 medium carrot, shredded1 large or 2 small zucchiniSteamed vegetables (optional; for chunky soup)

1 medium cucumber1 cup cherry tomatoes1 Tbsp. chopped red onion1 lemon

Herbs & SpicesHerbal seasoning or fresh herbs, like basil or dill (optional)1 Tbsp. chopped fresh Italian parsley1 Tbsp. chopped fresh basil leavesHimalayan Salt & Season (optional)

Staples3 Tbsp. farina cereal3 Tbsp. chopped walnuts1 Tbsp. pure raw honey¼ cup raw cashews

Oils and Vinegars4 tsp. extra-virgin olive oil2 Tbsp. balsamic vinegar2 Tbsp. red wine vinegar

Protein4 oz. cooked chicken breast, boneless, skinless, sliced

DID YOU KNOW? Kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits. It’s one of the healthiest vegetables on the planet!!!

DAY 4

BREAKFAST

LUNCH

DINNER

INGREDIENTS INSTRUCTIONS1 slice whole grain bread2 eggs1 tsp. extra-virgin olive oil1 ½ cups kale or spinach

Toast the whole grain bread.Scrambled eggs with 1 tsp. extra-virgin olive oil.Steamed the kale or spinach.

NUTRITION

2 Tbsp. prepared hummus2 slices whole wheat bread (toasted, if desired)½ medium avocado, mashed½ medium cucumber, sliced1 medium tomato, sliced1 cup alfalfa sprouts

Spread hummus on one slice of bread.

Top with avocado, cucumber, sprouts, tomato, and second slice of bread.

1 lb. raw 93% lean ground turkey1/2 onion, chopped2 cloves garlic, chopped½ cup canned diced tomatoes, with juice1 1/2 cups whole-kernel corn1 (15 oz.) can black beans, drained1 (15 oz.) can pinto beans (or chili beans or kidney beans), drained1/2 cup tomato sauce1/2 cup water1 Tbsp. tomato paste1 tsp. chili powder1 tsp. ground cuminHimalayan salt and ground black pepper (to taste; optional)

Cook turkey, onion, and garlic in medium nonstick skillet over medium heat, stirring frequently, 4 to 5 minutes, or until turkey browns. Drain; discard fat.

Cook turkey mixture, tomatoes, corn, black beans, pinto beans, tomato sauce, water, tomato paste, chili powder, cumin, and salt and pepper (if desired) in medium saucepan over medium heat, stirring occasionally. Bring to a boil. Reduce heat, cook at a gentle boil for 15 to 20 minutes.. Tips/modifications:Chili can be prepared in a slow cooker: Brown turkey, onion, and garlic in a skillet; add all ingredients to slow cooker; cook 4 hours on low or 2 hours on high.

Slow Cooker Chili

Veggie-wich

Eggs & Kale

Calories: 354 Total Fat: 14 g Saturated Fat: 5 g Cholesterol: 95 mgSodium: 550 mg Carbohydrate: 26 gFiber: 7 g Sugar: 6 g Protein: 30 g

Calories: 391 Total Fat: 20 g Saturated Fat: 6 gCholesterol: 20 mgSodium: 429 mg Carbohydrate: 40 gFiber: 15 g Sugar: 8 g Protein: 19 g

Calories: 364Total Fat: 21gSaturated Fat: 2 gCholesterol: 0 mgSodium: 460 mgCarbohydrate: 28gFiber: 5 gSugar: 2 gProtein: 21 g

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SHOPPING LISTVeggies & Fruits1 ½ cups kale or spinach½ medium avocado½ medium cucumber1 medium tomato1 cup alfalfa sprouts1/2 onion2 cloves garlic

Dairy2 eggs

Herbs & Spices1 tsp. chili powder1 tsp. ground cuminHimalayan salt and ground black pepper (optional)

Staples3 slices whole grain bread

Canned Goods1/2 cup canned diced tomatoes1 1/2 cups whole-kernel corn1 (15 oz.) can black beans1 (15 oz.) can pinto beans (or chili beans or kidney beans)1/2 cup tomato sauce1 Tbsp. tomato paste

Oils and Vinegars1 tsp. extra-virgin olive oil

Protein/Other1 lb. raw 93% lean ground turkey2 Tbsp. prepared hummus

DID YOU KNOW? Flaxseed is a tiny seed that provides 3 incredible benefits for your diet. First, flax is a great source of fiber. Each tablespoon of flax contains about 8 grams of fiber. This helps keep the bowels regular. Because of all the fiber, be sure to start slow (say, with a half-teaspoon) and build up. Otherwise, you may experience bloating. Second, flax is a plant source of omega-3. These essential fatty acids play an important role in the anti-inflammatory system of our body. Third, flax contains lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms.

DAY 5

BREAKFAST

LUNCH

DINNER

INGREDIENTS INSTRUCTIONS1 cup water1/2 cup old-fashioned rolled oats1/2 cup “Triple Berries” (Blueberries, raspberries and blackberries)2 tablespoons ground flaxseed meal 1/4 cup skim milk (non-dairy milk works too, almond milk)

Bring water and salt to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place oatmeal in small bowl and top with flaxseed meal and triple berries. Add milk and stir thoroughly.

NUTRITION

4 oz. cooked chicken breast tenderloins2 cups fresh arugula10 cherry tomatoes (or grape tomatoes), cut in half½ cup canned, drainer artichoke hearts1 1/2 tsp. extra-virgin olive oil1 Tbsp. balsamic vinegar

Grill chicken tenderloins until no longer pink (5 minutes/side). Place arugula, tomatoes, and artichoke hearts in a large serving bowl. Drizzle with oil and vinegar; toss gently to blend. Cut chicken into chunks and place on top of salad.

1/2 cup brown rice1 cup water½ cup canned low-sodium black beans, drained¼ tsp. extra-virgin olive oil1 dash ground chili powder1 pinch ground cumin¼ tsp. ground coriander1 tsp. Bragg Liquid AminosHimalayan salt (to taste; optional)¼ cup cooked corn kernels¼ medium avocado, mashed2 Tbsp. fresh salsa (pico de gallo)1 (6-inch) corn tortilla

To make the brown rice, combine 1 cup of brown rice with 2 cups of water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 50 minutes. Keep covered the entire time (without lifting lid even to peek) or rice will not cook evenly. Remove pan from heat and let rice sit, covered (still no lifting lid at all—this is very important!), for 10 minutes. This will make 6 servings of brown rice. Combine black beans, oil, chili powder, cumin, coriander, Bragg Liquid Aminos, and salt (if desired) in a medium saucepan. Mix well. Heat mixture over medium heat for 1 to 2 minutes or until heated through. Gently fold ¾ cup of brown rice and corn into bean mixture. Combine mashed avocado and fresh salsa in small bowl; mix well. Place Black Beans and Rice and corn on one half of tortilla; fold.

Serve with avocado and salsa mixture.

Southwestern Veggie Tacos

Chicken ArugulaSalad

Triple Berry Oatmeal


Calories: 320Total Fat: 21g Saturated Fat: 2 g Cholesterol: 96 mgSodium: 421 mg Carbohydrate: 15gFiber: 4 g Sugar: 7 g Protein: 20g

Calories: 204Total Fat: 8 gSaturated Fats: 1 gCholesterol: 1 mgSodium: 32 mgCarbohydrate: 29 gDietary fiber: 8 gSugars: 9 gProtein: 8 g

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SHOPPING LISTVeggies & Fruits1/2 cup “Triple Berries” (Blueberries, raspberries and blackberries)2 cups fresh arugula10 cherry tomatoes (or grape tomatoes)¼ medium avocado, mashed2 Tbsp. fresh salsa (pico de gallo)

Dairy1/4 cup skim milk (non-dairy milk works too, almond milk)

Herbs & Spices1 dash ground chili powder1 pinch ground cumin¼ tsp. ground corianderHimalayan salt (to taste; optional)

Staples1/2 cup old-fashioned rolled oats2 tablespoons ground flaxseed meal 1/2 cup brown rice1 tsp. Bragg Liquid Aminos1 (6-inch) corn tortilla

Canned Goods½ cup canned artichoke hearts½ cup canned low-sodium black beans¼ cup cooked corn kernels

Oils and Vinegars1 1/2 tsp. extra-virgin olive oil1 Tbsp. balsamic vinegar¼ tsp. extra-virgin olive oil

Protein4 oz. cooked chicken breast

SNACK OPTIONS

INGREDIENTS INSTRUCTIONS1 medium celery stalk1 Tbsp. all-natural peanut butter, almond butter, or PB2

Spread celery with peanut butter; top with raisins. Cut stalk into 3 pieces.Celery PB Boats

NUTRITION: Calories: 78 /Total Fat: 5 g /Saturated Fat: 2 g / Cholesterol: 187 mg /Sodium: 329 mg / Carbohydrate: 1 g / Fiber: 0 g / Sugar: 1 g /Protein: 6 g

1 large eggCold waterHimalayan Salt & Pepper (to taste)

Place egg in small saucepan and add water t cover egg by 1 inch.Place over high heat and bring water just to a boil, let stand 12 minutes.Remove egg from hot water and serve warm.

Hard-Boiled Egg

NUTRITION: Calories : 78 /Total Fat: 5 g I Saturated Fat: 2 g / Cholesterol: 187 mg I Sodium: 329 mg I Carbohydrate: 1 g / Fiber: 0 g I Sugar: 1 g I Protein: 6 g

1/2 cup shelled organic edamame, steamed or boiled

Place edamame in medium serving bowl.Edamame

NUTRITION: Calories : 90 I Total Fat : 4 g I Saturated Fat: 1 g / Cholesterol: 0 mg I Sodium : 8 mg I Carbohydrate: 7 g / Fiber: 2 g I Sugar : 2 g I Protein: 8 g

1 whole-grain brown rice cake½ tsp. all-natural almond butter½ medium banana, sliced

Spread rice cake with almond butter and top with banana slices.

Almond ButterRice Cake

NUTRITION: Calories: 136 I Total Fat: 5 g I Saturated Fat: 0 g / Cholesterol: O mg I Sodium: 1 mg I Carbohydrate: 22 g / Fiber: 2 g I Sugar: 8 g I Protein: 3 g

1 cup red or green grapes.Grapes

NUTRITION: Calories: 106 / Total Fat: 0 g / Saturated Fat: 0 g / Cholesterol: 0 mg / Sodium: 3 mg / Carbohydrate: 28 g Fiber: 1 g / Sugar: 24 g / Protein: 1 g

1 (14.5 oz.) can green beans, drained (or 3 cups fresh green beans, steamed, cooled)½ cup canned kidney beans, drained½ cup canned white (cannellini) beans, drained1 tsp. extra-virgin olive oil1 tsp. vinegarSea salt and ground black pepper (to taste; optional}

Place green beans, kidney beans, and white beans in a large bowl. Add oil and vinegar; toss gently to blend. Season with salt and pepper if desired.Three Bean Salad

(Makes 6 servings, ½ cup each)

NUTRITION: Calories: 61 I Total Fat: 1 g I Saturated Fat: 0 g / Cholesterol: 0 mg I Sodium : 197 mg I Carbohydrate: 10 g / Fiber: 3 g I Sugar: 1 g I Protein: 3 g

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SHOPPING LISTVeggies & Fruits1 medium celery stalk1/2 cup shelled organic edamame½ medium banana1 cup red or green grapes.

Dairy1 large egg

Herbs & SpicesHimalayan Salt & Pepper (to taste)

Staples1.5 Tbsp. all-natural peanut butter, almond butter, or PB21 whole-grain brown rice cake

Canned Goods1 (14.5 oz.) can green beans (or 3 cups fresh green beans)½ cup canned kidney beans, drained½ cup canned white (cannellini) beans, drained

Oils and Vinegars1 tsp. extra-virgin olive oil1 tsp. vinegar

SNACK OPTIONS

INGREDIENTS INSTRUCTIONS½ cup plain greek yogurt2 tsp. raw honey 1 tsp. finely grated grapefruit peel.

Combine all ingredients.Citrus Yogurt

NUTRITION: Calories: 96 / Total Fat: 0 g / Saturated Fat: 0 g / Cholesterol: 0 mg / Sodium: 80 mg /Carbohydrate: 20 g / Fiber: 0 g / Sugar: 19 g / Protein: 6 g

1/3 cup cooked quinoa 2 Tbsp. coconut milk beverage 4 sliced medium strawberries

Pour coconut milk over cooked quinoa and top with strawberries. Sweet Quinoa

NUTRITION: Calories: 99 / Total Fat: 2 g / Saturated Fat: 1 g / Cholesterol: 0 mg / Sodium: 9 mg / Carbohydrate: 18 g / Fiber: 3 g / Sugar: 3 g / Protein: 3 g

1 medium celery stalk 2 oz. drained solid white tuna (in water) 1 tsp. fresh lemon juice ½ tsp. extra-virgin olive oil.

Fill celery with tuna and top with lemon and oil. Tuna Celery Boat

NUTRITION: Calories: 100 /Total Fat: 4 g /Saturated Fat: 1 g /Cholesterol: 24 mg /Sodium: 60 mg /Carbohydrate: 2 g /Fiber: 1 g /Sugar: 1 g / Protein: 14 g

1 whole-grain brown rice cake½ tsp. all-natural almond butter½ medium banana, sliced

Spread rice cake with almond butter and top with banana slices.

Almond ButterRice Cake

NUTRITION: Calories: 136 I Total Fat: 5 g I Saturated Fat: 0 g / Cholesterol: O mg I Sodium: 1 mg I Carbohydrate: 22 g / Fiber: 2 g I Sugar: 8 g I Protein: 3 g

½ cantaloupe (or 1 ½ cups cubed honeydew or 1 ½ cups cubed watermelon)

Fresh Melon

NUTRITION: Calories: 94 /Total Fat: 1 g /Saturated Fat: 0 g / Cholesterol: 0 mg /Sodium: 44 mg /Carbohydrate: 23 g / Fiber: 2 g / Sugar: 22 g / Protein: 2 g

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SHOPPING LISTVeggies & Fruits1 tsp. finely grated grapefruit peel4 sliced medium strawberries1 medium celery stalk 1 tsp. fresh lemon juice ½ medium banana½ cantaloupe (or 1 ½ cups honeydew or 1 ½ cups watermelon)

Dairy½ cup plain greek yogurt

Staples2 tsp. raw honey 1/3 cup cooked quinoa 1 whole-grain brown rice cake½ tsp. all-natural almond butter2 Tbsp. coconut milk beverage

Canned Goods2 oz. drained solid white tuna (in water)

Oils and Vinegars½ tsp. extra-virgin olive oil

ADDITIONAL RECIPES

LUNCH OR DINNER1 sweet potato (aka garnet yam)¼ red bell pepper1 cup vegetable broth or water1 tsp. finely grated peeled ginger root1½ tsp. extra virgin olive oil2 tsp. miso paste, diluted in 1 tsp. hot waterTamari or Bragg® Liquid Aminos, Himalayan salt, and herbal seasoning (to taste)

Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.)Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired. Serves 1.

Sweet Potato and Roasted Red Pepper Bisque

220 calories7 g fat1 g saturated fat0 mg cholesterol530 mg sodium35 g carbohydrate6 g fiber3 g protein509 mg potassium

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1 medium kiwifruit, peeled, diced1 cup fresh pineapple chunks1 cup cubed papaya2 Tbsp. Toasted Pumpkin Seeds1 tsp. unsweetened shredded coconut

Combine kiwifruit, pineapple, and papaya in medium bowl. Sprinkle with toasted pumpkin seeds and shredded coconut.

To make a batch of toasted pumpkin seeds, use approx. 2 cups raw green pumpkin seeds (without shells). Preheat oven to 400° F. Arrange pumpkin seeds in a single layer on a baking sheet. Bake for 5 to 10 minutes, stirring every 5 minutes, until very aromatic and slightly browned, being careful not to burn. Let cool before handling. Store in airtight container.


Fruit Salad with Pumpkin Seeds

BREAKFAST

3 (5 oz.) cans water packed tuna, no added salt, water drained3 eggs2 tablespoons lemon juice (about 1/2 a large lemon)1/2 cup chopped red onion1 teaspoon dried parsley1/2 teaspoon dried dill1 teaspoon garlic powderOil for cooking

Stir everything together in a medium mixing bowl until well combined.Form small patties with your hands (about 1 1/2 inches in diameter).Cook in a skillet using a heart healthy oil.Makes 12 patties.

Tuna Patties For one Patty:Calories: 72Total Fat: 2 gmCholesterol: 65 mg Sodium: 39 mgCarbohydrates: 2 gmDietary fiber: 0 gmSugars: 1 gmProtein: 12 gm

ADDITIONAL RECIPES

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½ cup fresh corn kernels1 cup water¾ cup shelled edamame1 Tbsp. extra-virgin olive oil½ medium shallot, diced½ medium red bell pepper, diced¼ medium red onion, diced1 Tbsp. rice vinegar2 Tbsp. fresh lime juice2 Tbsp. chopped fresh cilantroHimalayan salt (to taste; optional)Herbal seasoning blend (to taste; optional)

Preheat oven to 400° F. Arrange corn kernels in a single layer on a baking sheet. Bake for 10 minutes, or until they caramelize and begin to brown, but before they harden. Remove from oven and set aside.While corn roasts, bring water to a boil in a small saucepan over medium heat; Add edamame; cook for 5 to 7 minutes. Drain. Set aside.Heat oil in medium skillet over medium heat. Add shallot, bell pepper, and onion; cook, stirring frequently, for 10 minutes, or until soft.Add corn and edamame; cook, stirring frequently, for 5 minutes. Remove from heat. Add vinegar, lime juice, and cilantro, plus salt and seasoning blend (if desired). Mix well.


Edamame and Roasted Corn Succotash

LUNCH OR DINNER

½ cup canned pinto beans, with liquid1 cup cooked brown rice, heated (see recipe on pg. 75)1 tsp. extra-virgin olive oil1 tsp. ground smoked paprika1 dash ground cumin¼ tsp. ground coriander1 tsp. Bragg Liquid AminosHimalayan salt (to taste; optional)

Heat beans in medium saucepan over medium heat for 3 to 5 minutes, or until hot. Drain.Add oil, paprika, cumin, coriander, and Bragg Liquid Aminos, plus salt (if desired); mix well.Gently fold beans into warm cooked rice.


Pinto Beans and Rice

½ cup extra-virgin olive oil¼ cup red wine vinegar1 tsp. Himalayan salt1 tsp. raw honey (or pure maple syrup)2 Tbsp. fresh lemon juice2 tsp. chopped fresh herbs (like basil, oregano, parsley, or dill) (to taste; optional)

½ cup extra-virgin olive oil¼ cup red wine vinegar1 tsp. Himalayan salt1 tsp. raw honey (or pure maple syrup)2 Tbsp. fresh lemon juice2 tsp. chopped fresh herbs (like basil, oregano, parsley, or dill) (to taste; optional)


Vinaigrette Salad Dressing

ADDITIONAL RECIPES

DINNER ¼ cup of water½ Tbsp. extra-virgin olive oil1 tsp. fresh lemon juiceSea salt and ground black pepper(optional)1 8oz raw cod fillets(or any white fish fillets, like halibut)

Mango Salsa:½ medium mango, peeled, diced1 Tbsp. finely chopped onion¼ medium tomato, chopped½ tsp. finely chopped jalapeno½ fresh cilantro sprig, chopped

Preheat oven to 350° F. Combine water, oil, and lemon juice in an ovenproof dish or casserole with a cover; mix well. Place cod in mixture and turn to coat all sides; season with salt and pepper if desired. Bake cod, covered, for 20 to 25 minutes, basting at least once with juices. Top cod with Mango Salsa and serve.

Combine mango, onion, tomato, jalapeno, and cilantro in a medium bowl; mix well. Chill covered, in fridge.

AND

Cod with Mango Salsa

Sweet Potato

Calories: 325Total Fat: 9 g Saturated Fat: 1 gCholesterol: 97 mgSodium: 261mg Carbohydrate: 20gFiber: 2 gSugar: 16 gProtein: 42 g

1 medium sweet potato1 tsp. raw honey1 dash ground nutmeg

Preheat oven to 450° F.

Scrub sweet potato; place potato on oven rack and bake for 35 to 45 minutes, or until fork-tender. Remove from oven ; pierce with a fork to let steam out. Cut a 1112 inch cross in center of potato. Drizzle with honey and sprinkle with nutmeg.

Calories: 74 Total Fat: O g Saturated Fat: O gCholesterol: a mg Sodium: 140 mgCarbohydrate: 18 Fiber: 2 gSugar : 12 g Protein: 1 g

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1 Tbsp. extra-virgin olive oil½ to 1 tsp. curry powder½ medium head cauliflower, stems removed, trimmed into large florets¼ tsp. Himalayan salt

Preheat oven to 400° F.Heat oil in small skillet over medium-low heat. Add curry powder; cook, stirring constantly, for 15 to 30 seconds, or until fragrant, taking care not to burn. Remove from heat.Combine cauliflower and curry mixture in glass baking dish. Add salt (if desired); mix well.Bake, stirring gently 2 to 3 times, for 20 to 25 minutes, or until tender.


Curried Cauliflower

LUNCH OR DINNER

SHAKEOLOGY RECIPES *OPTIONAL*

VanillaRecipes

Mojito1 serving of Vanilla Shakeology 1 Tbsp. fresh lime 2 Tbsp. chopped fresh mint leaves 1 cup water 5-8 ice cubes

Calories: 166Protein: 15 gCarbs: 22 gFat: 1 gSaturated Fat: < 1 gCalories from Fat:: 10

Sweet Almond Sunrise1 serving of Vanilla Shakeology 1 cup almond milk 1 Tbsp. nonfat plain yogurt 1 tsp. honey 5-8 ice cubes


Strawberry Tango1 serving of Vanilla Shakeology ½ cup strawberries ½ cup mango 1 cup water 5-8 ice cubes

Calories: 230Protein: 16 gCarbs: 57 gFat: 0.5 gSaturated Fat: < 1 gCalories from Fat:: 3

Strawberry Peach Paradise1 serving of Vanilla Shakeology ½ cup strawberries ½ cup peaches 1 cup water 5-8 ice cubes

Calories: 253Protein: 17 gCarbs: 43 gFat: 1.5 gSaturated Fat: < 1 gCalories from Fat:: 12

Berry Surprise1 serving of Vanilla Shakeology• ½ cup fresh or frozen raspberries• 1 cup unsweetened rice milk

Calories: 282Protein: 19 gCarbs: 45 gFat: 4 gFiber: 8 gSugar: 20 g

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Chocolate or Vegan

ChocolateRecipes

Chocolate Covered Strawberries1 serving of Chocolate Shakeology 1 cup of strawberries 1 cup of water 5-8 ice cubes

Calories: 188Protein: 18 gCarbs: 28 gFat: 1 gSaturated Fat: < 1 gCalories from Fat: 10

Chocolate Twilight1 serving of Chocolate Shakeology 1 tsp. vanilla extract 1 cup water 5-8 ice cubes


Coconut Dream1 serving of Chocolate Shakeology 1 tsp. coconut extract ½ cup skim (nonfat milk - for Vegan use Almond

Milk) ½ cup water 5-8 ice cubes


Chocolate Raspberry1 serving of Chocolate Shakeology 1 cup raspberries 1 cup water 5-8 ice cubes


Choconana1 serving of Chocolate Shakeology 1 medium banana 1 cup water 5-8 ice cubes


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Mojito1 serving of Tropical Strawberry Shakeology 1 Tbsp. fresh lime 2 Tbsp. chopped fresh mint leaves 1 cup water 5-8 ice cubes


Sweet Almond Sunrise1 serving of Tropical Strawberry Shakeology 1 cup almond milk 1 Tbsp. nonfat plain yogurt 1 tsp. honey


Sweet Mango1 serving of Tropical Strawberry Shakeology 1 cup water ½ cup sliced mango 1 tsp. honey

Calories: 205Protein: 17 gCarbs: 28 gFat: 2.2 gSaturated Fat: 0 gCalories from Fat: 2

Almond Paradise1 serving of Tropical Strawberry Shakeology 1 cup unsweetened almond milk 1 tsp. natural almond butter


Coconut Paradise1 serving of Tropical Strawberry Shakeology 1 cup almond milk 1 tsp. coconut extract

Calories: 222Protein: 25 gCarbs: 20 gFat: 2 gSaturated Fat: 0 gCalories from Fat: 4

Strawberryor

Vegan Tropical

Strawberry

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GreenberryRecipes

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Almond Berry1 serving of Greenberry Shakeology 1 cup almond milk

Calories: 170Fat: 5 gCarbohydrate: 15 gFiber: 5 gSugar: 6 gProtein: 18 g

Freshie1 serving of Greenberry Shakeology 2 Tbsp. fresh lime juice ⅔ cup cubed cantaloupe ½ cup water


Coco-Watermelon1 serving of Greenberry Shakeology 1 cup coconut water ½ cup cubed watermelon


Strawberry Lemonade1 serving of Greenberry Shakeology Juice of 1 small lemon 1 cup strawberries 1 cup water

Calories: 198Fat: 0.5 gCarbs: 31 gProtein: 16 gSaturated Fat: < 1 g

Strawberry Peach Paradise1 serving of Greenberry Shakeology ½ cup strawberries ½ cup peaches 1 cup water

Calories: 253Fat: 1.5 gCarbs: 43 gProtein: 17 gSaturated Fat: < 1 g

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Monday Tuesday Wednesday Thursday Friday

Breakfast

Snack

Lunch

Snack

Dinner

MEAL PLANNER

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SHOPPING LIST FOR THE 5 DAY MEAL PLAN

VEGETABLES MEATS, DELI & SEAFOOD1 lb. raw 93% lean ground turkey8 oz. Chicken Breast Tenderloins1 Pepperoncini, sliced (optional)3 oz. low-sodium, Nitrite-free Turkey 6 oz. Wild-caught Salmon Fillet

WHOLE GRAINS1 cup Old-fashioned Rolled Oats1 (6-inch) Corn Tortilla1 (6-inch) Whole Wheat Tortilla1.5 cups Brown Rice3 slices Whole Grain Bread3 Tbsp. Farina Cereal

¼ cup Romaine Lettuce2 cups Arugula2 cups Baby Spinach3 cups Salad Greens1 1/4 cup Alfalfa Sprouts1 small head Bok Choy1 Jicama (usually found near beets)Carrots3 Medium Cucumbers1 Medium Red Bell Pepper1 Bundle of Asparagus

1 Head of Broccoli3 Medium Tomatoes2 cups Cherry (or Grape) Tomatoes1 ½ cups Kale or Spinach1 large or 2 Small ZucchiniSmall Piece of Ginger Root1 Small White or Yellow Onion1 Small Red OnionGarlic3 Lemons2 Tbsp. Fresh Salsa (pico de gallo)

FRUITS2 Apples 1 Medium Papaya (unripe)1 Medium Mango1 cup Triple Berry Medley (Blueberries, Raspberries, Blackberries)2 Medium Avocados

CANNED GOODS2 cups Whole-Kernel Corn1.5 (15 oz.) cans Low-sodium Black Beans½ cup canned, Artichoke Hearts1 (15 oz.) can Pinto Beans (or chili beans /kidney )1 Tbsp. Tomato Paste1/2 cup Canned Diced Tomatoes, with juice1/2 cup Tomato Sauce

NUTS, SEEDS & BAKING¼ cup Raw Cashews1 Cup Chopped Raw Walnuts1 Tbsp. Pure Raw Honey2 tsp. Unsweetened Shredded Coconut2 Tbsp. Ground Flaxseed Meal (Optional)

FRESH HERBS2 Tbsp. Chopped fresh basil2 Tbsp. chopped fresh Italian parsley1 Tbsp. fresh chopped cilantro (optional)

OILS / CONDIMENTSExtra-Virgin Olive OilBalsamic VinegarRed Wine VinegarSesame Oil (Optional)Coconut OilTamari or Braggs Liquid Aminos

HOUSEHOLD

REFRIGERATED1 cup Plain Greek Yogurt1/4 cup Skim Milk (non-dairy milk works too, almond, coconut, or rice milk)2 Eggs2 Tbsp. Prepared Hummus

DRY HERBS & SEASONINGSHimalayan SaltGround CinnamonGround CorianderHerbal seasoning blendChili PowderGround Cumin

OTHER

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This list includes the ingredients for the 5-day Meal Plan for Breakfast, Lunch and Dinner. Please note that snack ingredients are NOT included in this list. Most of the amounts listed above are for one serving. If you will be doubling or quadrupling the recipes, make sure to adjust the amounts accordingly.

SHOPPING LISTVEGETABLES MEATS WHOLE GRAINS

FRUITS SEAFOOD FROZEN

REFRIGERATED CONDIMENTS/OILS HOUSEHOLD / OTHER

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