1 Copyright: Slim Down Smart

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2 Week 3 Shopping List Vegetables 2 heads of cauliflower 6oz spinach 6oz spring mix 1 avocado 2 sweet potatoes 3 bell peppers 3 onions 2 stalks celery 1 bag green beans Meats & Poultry 5oz scallops 9 eggs 5 chicken breasts 1 salmon Fruits 5oz blueberries 2 bananas 1 apple Nuts, Seeds & Nut Butters 1 jar peanut butter 1 bag pistachios 1 bag cashews 1 bag almonds Extras 1 half gallon almond milk 1 bottle vanilla extract 1 jar pesto sauce 2 cups plain greek yogurt 1 bag string cheese 1 bag quinoa 1 block mozzarella cheese Spices & Salts 1 container cinnamon Oils & Butter 1 bottle olive oil 1 bottle balsamic vinegar 2

3 Final Phase Week 3 Day 1 Greek Yogurt + 1/4 Cup Blueberries 1 Serving 9-10AM Mashed Cauliflower w/ Chicken 1 Breast 12-1PM Banana Ice Cream 1 Cup 2-3PM Grilled Salmon w/ Scallops 3oz + 5 Scallops 4-6PM Wall Sit: 25 Sec Single Leg Sit: 6 Day 2 2 Deviled Eggs + 1 Handful Cashews 1 Serving 9-10AM Quinoa w/ Red Pepper & Onion Until Satisfied 12-1PM Celery + Peanut Butter 9 Celery Sticks 2-3PM Sweet Potato w/ Chicken Pesto 1 Serving 4-6PM 3 Incline Pushup: 8 Frog Jump Squat: 6

4 Day 3 Greek Yogurt + 1/4 Cup Blueberries 1 Serving 9-10AM Mashed Cauliflower w/ Chicken Until Satisfied 12-1PM Pistachios 1 Handful 2-3PM Omelet w/ Onion and Pepper 3 Eggs 4-6PM Chest Press: 6 Chest Fly: 6 Day 4 Hard Boiled Egg + Slice Mozzarella 2 Eggs 9-10AM Quinoa w/ Red Pepper & Onion Until Satisfied 12-1PM String Cheese 1-2 Sticks 2-3PM Avocado Spring Mix Salad Until Satisfied 4-6PM Squats: 6 Leg Sit: 6 4

5 Day 5 Apple w/ Cinnamon + Cashews 1 Apple 9-10AM Quinoa + Green Beans Until Satisfied 12-1PM Celery + Peanut Butter 9 Celery Sticks 2-3PM Sweet Potato w/ Chicken Pesto 1 Breast 4-6PM Wall Sit: 25 Sec Single Leg Sit: 6 Day 6 Hard Boiled Egg + Slice Mozzarella 2 Eggs 9-10AM Balsamic Chicken Salad 1 Breast 12-1PM Almonds + Cashews Handful Each 2-3PM Omelet w/ Spinach + Pesto 2-3 Eggs 4-6PM Incline Pushup: 8 Frog Jump Squat: 6 5

6 Day 7 Free Day! Today you can eat anything you d like throughout the day. There are a few guidelines to follow with your free day though. 1. You must eat a healthy and nutritious breakfast. Choose a breakfast that you enjoyed during this past week. 2. You must stop eating at 7:30 PM. Eating after this time may cause unwanted weight gain. Free days are a great way to regain lost levels of the hormone leptin. Research has shown that leptin is a hunger hormone that tells your body weather it should store fat or burn it. A Free day is key for boosting the rate you burn fat, to lose those last few pounds. Taking a day to boost your leptin levels will keep weight loss plateaus from occurring. Once you boost your leptin levels with your free day, and then start following the meal plans again, you ll keep your body in fat burning mode. 6

7 Final Phase Recipes Avocado Spring Mix Salad Ingredients - Serves: 1-1 avocado - 2 handfuls spring mix salad - 5 tbsp. olive oil - 2 tbsp. balsamic vinegar Directions 1. Wash the salad mix and add it to a plate. 2. Mix the olive oil and balsamic vinegar in a separate bowl. 3. Cut avocado lengthwise and spoon it on top of your salad. 4. Pour the balsamic and olive oil mix over your salad. 5. Enjoy! 7

8 Balsamic Chicken Salad Ingredients - Serves: 1-1 Chicken breast - 2 handfuls of spinach - 5 tbsp. olive oil - 2 tbsp. balsamic vinegar Directions 1. Cook chicken breast on the grill or bake in the oven. 2. While chicken is cooking, wash spinach and toss it onto a plate. 3. Mix the olive oil and balsamic vinegar in a bowl. 4. Cut chicken breast into pieces, adding it on top of salad. 5. Pour the balsamic and olive oil mix over your salad. 8

9 Quinoa w/ Red Pepper & Onion Ingredients - Serves: 1-1 cup quinoa - 1 red bell pepper chopped - 1 onion chopped Directions 1. Cook quinoa following the instructions on the package. 2. Sauté pepper and onion in another pan with butter. 3. Mix sauté pepper and onion into quinoa. 4. Serve and enjoy! Banana Ice Cream Ingredients - Serves: 4-2 frozen bananas cups almond milk - 1 tsp. vanilla - Sprinkle of cinnamon Directions 1. Add the bananas, vanilla, strawberries, and vanilla almond milk in the blender and mix until creamy. 2. Pour mixture out of the blender and into bowls. Sprinkle with cinnamon, Enjoy! 9