SHOPPING LIST DATE: o Liquid Stevia - B1 o Unsweetened Apple Sauce - B2 B1. Overnight Cake Batter Protein Oatmeal

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2 MEAL OPTIONS WEEK 3 (SAMPLE-1) BREAKFAST CHOICES - Meal 1 DATE: o Liquid Stevia - B1 o Unsweetened Apple Sauce - B2 B1. Overnight Cake Batter Protein Oatmeal o Maple Syrup OR Raw Honey - B2 B2. Apple Mug Muffin MORNING SNACKS - Meal 2 o Vanilla Protein Powder - B1 o Sea Salt - B1 M1. Apple & Nut Butter o Almond Extract - B1 M2. Smoothie o Butter Extract OR Vanilla Extract - B1 LUNCH CHOICES - Meal 3 o Cinnamon - B2 o Baking Powder - B2 L1. Tortilla Wraps o Dill Weed - D1 L2. Grilled Chicken Veggie Bowls o Taco Lime Seasoning - D1 EVENING SNACKS - Meal 4 o Ezekiel Brand Tortilla (Freezer Section) - L1 E1. Almonds & Veggies o Unsweetened Almond Milk - B1 E2. Cucumbers, Salsa & Hummus o Bananas OR Plain Greek Yogurt - B1 DINNER CHOICES - Meal 5 o Laughing Cow Light Cheese Wedges - L1 o 8 oz. Feta Cheese - D1 D1. Feta Turkey Burger on Russian Salad D2. Chicken Tortilla Soup o Spinach OR Romaine Lettuce - L1 o 4 Cups Asparagus - L2 o 7 Apples - M1 o 4 Cups Broccoli Florets - L2 o Nut Butter (No Sugar Added) - M1 o 4 Cups Cauliflower Florets - L2 o Spinach - M2 o (Optional: 4 Cups Corn o Fresh or Frozen Fruit (10 ½ Cups) - M2 o 4 Cups Brussel Sprouts) - L2 o Nut Milk (Almond, Coconut, Hazelnut etc.) - M2 o 2 Large Cucumbers - D1 o Almonds - E1 o 2 Large Tomatoes - D1 o Fresh Veggies (7 Cups, Your Choice) - E1 o 1 Green Bell Pepper - D2 o English Cucumbers - E2 o 1 Red Bell Pepper - D2 o Salsa (No Sugar Added) - E2 o 1 Red Onion - L1 o Hummus OR Guacamole - E2 o 1 Sweet Onion OR 1 Red Onion (½ Cup) - D1 o 1 Sweet Onion - D2 o 1 Bunch Cilantro - D2 o Old Fashioned Oats (Gluten free) - B1 o 2 Limes - D2 o Almond Flour - B2 o Avocado (optional) - D2 o Old Fashioned Oats (Gluten free) - B1 o Almond Flour - B2 o Quinoa (16 oz. Cooked) - L2 o Brown Rice (16 oz. Cooked) - L2 o Eggs - B2 o Coconut Oil - B2 o Sliced Turkey Meat (I love Applegate brand) - L1 o Apple Cider Vinegar or White Wine Vinegar - D1 o 1 lb. Lean Ground Turkey - D1 o Olive Oil - D1 o Chicken (4 Cups) - L2 o Chicken Broth (4 Cups) - D2 o Chicken (2 cups shredded) - D2 For more tips & recipes, visit

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4 MEAL OPTIONS WEEK 3 (SAMPLE-2) BREAKFAST CHOICES - Meal 1 B1. Oatmeal Cookie Protein Shake B2. Healthy High Protein Breakfast Bowl MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Tuna Fish Sandwich L2. Curried Chicken Cashew Wrap EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 D1. Balsamic Chicken & Veggies D2. Supreme Stuffed Zucchini o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 o Old Fashioned Oats - B1 o Sprouted Grain Bread (Jack Sprat s OR Ezekiel) - L1 o Stevia (Packets) - B1 o Raw Honey - D1 DATE: o Vanilla OR Almond Extract - B1 o Curry Powder - L2 o Sea Salt - L2, D1, D2 o Crushed Red Pepper - D1 o Fresh Black Pepper - D1, D2 o Italian Herb Blend - D2 o Fennel Seeds - D2 o Fat Free Cottage Cheese OR Bananas - B1 o Unsweetened Almond Milk - B1 o All Natural Shredded Cheese (Optional) - B2 o Greek Yogurt (Fage 2% is Best for this) - L1, L2 o Fresh Cut Salsa - B2 o Hot Sauce (Optional) - B2 o Mustard (Optional) - L1 o Italian Dressing (Organic, Low Sugar) - D1 o Olive Oil - D1 o Balsamic Vinegar - D1 o Black Beans - B2 o Pickles - L1 o Sun Dried Tomatoes - D2 o Sliced Olives - D2 o Baby Spinach - B2 o Celery - L1, L2 o Lettuce (Romaine OR Butter Leaf) - L1, L2 o 1 lb. Asparagus - D1 o Green Beans (Optional) - D1 o Carrots, Matchstick - D1 o Grape Tomatoes - D1 o 3 Med Zucchinis - D2 o 1 Green Bell Pepper - D2 o 2 Small Red Onions - D2 o 2 Fresh Roma Tomatoes - D2 o Fresh Garlic (OR Garlic Powder) - D2 o Protein Powder (Chocolate OR Vanilla) - B1 o Liquid Egg Whites - B2 o Cinnamon - B1 o Tuna - L1 o Cocoa Powder (OR Lily s No-Sugar Added o Chicken Breast Tenderloins L2, D1 Chocolate Chips: CleanFoodCrush.com/Lilys) - B1 o 1 lb. Lean Ground Meat - D2 For more tips & recipes, visit

5 Week 1 Notes Week 2 Notes Week 3 Notes Week 4 Notes

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7 MEAL OPTIONS WEEK 3 (SAMPLE-1) BREAKFAST CHOICES - Meal 1 DATE: o Liquid Stevia - B1 o Unsweetened Apple Sauce - B2 B1. Overnight Cake Batter Protein Oatmeal o Maple Syrup OR Raw Honey - B2 B2. Apple Mug Muffin MORNING SNACKS - Meal 2 o Vanilla Protein Powder - B1 o Sea Salt - B1 M1. Apple & Nut Butter o Almond Extract - B1 M2. Smoothie o Butter Extract OR Vanilla Extract - B1 LUNCH CHOICES - Meal 3 o Cinnamon - B2 o Baking Powder - B2 L1. Tortilla Wraps o Dill Weed - D1 L2. Grilled Chicken Veggie Bowls o Taco Lime Seasoning - D1 EVENING SNACKS - Meal 4 o Ezekiel Brand Tortilla (Freezer Section) - L1 E1. Almonds & Veggies o Unsweetened Almond Milk - B1 E2. Cucumbers, Salsa & Hummus o Bananas OR Plain Greek Yogurt - B1 DINNER CHOICES - Meal 5 o Laughing Cow Light Cheese Wedges - L1 o 8 oz. Feta Cheese - D1 D1. Feta Turkey Burger on Russian Salad D2. Chicken Tortilla Soup o Spinach OR Romaine Lettuce - L1 o 4 Cups Asparagus - L2 o 7 Apples - M1 o 4 Cups Broccoli Florets - L2 o Nut Butter (No Sugar Added) - M1 o 4 Cups Cauliflower Florets - L2 o Spinach - M2 o (Optional: 4 Cups Corn o Fresh or Frozen Fruit (10 ½ Cups) - M2 o 4 Cups Brussel Sprouts) - L2 o Nut Milk (Almond, Coconut, Hazelnut etc.) - M2 o 2 Large Cucumbers - D1 o Almonds - E1 o 2 Large Tomatoes - D1 o Fresh Veggies (7 Cups, Your Choice) - E1 o 1 Green Bell Pepper - D2 o English Cucumbers - E2 o 1 Red Bell Pepper - D2 o Salsa (No Sugar Added) - E2 o 1 Red Onion - L1 o Hummus OR Guacamole - E2 o 1 Sweet Onion OR 1 Red Onion (½ Cup) - D1 o 1 Sweet Onion - D2 o 1 Bunch Cilantro - D2 o Old Fashioned Oats (Gluten free) - B1 o 2 Limes - D2 o Almond Flour - B2 o Avocado (optional) - D2 o Old Fashioned Oats (Gluten free) - B1 o Almond Flour - B2 o Quinoa (16 oz. Cooked) - L2 o Brown Rice (16 oz. Cooked) - L2 o Eggs - B2 o Coconut Oil - B2 o Sliced Turkey Meat (I love Applegate brand) - L1 o Apple Cider Vinegar or White Wine Vinegar - D1 o 1 lb. Lean Ground Turkey - D1 o Olive Oil - D1 o Chicken (4 Cups) - L2 o Chicken Broth (4 Cups) - D2 o Chicken (2 cups shredded) - D2 For more tips & recipes, visit

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9 MEAL OPTIONS WEEK 3 (SAMPLE-2) BREAKFAST CHOICES - Meal 1 B1. Oatmeal Cookie Protein Shake B2. Healthy High Protein Breakfast Bowl MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Tuna Fish Sandwich L2. Curried Chicken Cashew Wrap EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 D1. Balsamic Chicken & Veggies D2. Supreme Stuffed Zucchini o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 o Old Fashioned Oats - B1 o Sprouted Grain Bread (Jack Sprat s OR Ezekiel) - L1 o Stevia (Packets) - B1 o Raw Honey - D1 DATE: o Vanilla OR Almond Extract - B1 o Curry Powder - L2 o Sea Salt - L2, D1, D2 o Crushed Red Pepper - D1 o Fresh Black Pepper - D1, D2 o Italian Herb Blend - D2 o Fennel Seeds - D2 o Fat Free Cottage Cheese OR Bananas - B1 o Unsweetened Almond Milk - B1 o All Natural Shredded Cheese (Optional) - B2 o Greek Yogurt (Fage 2% is Best for this) - L1, L2 o Fresh Cut Salsa - B2 o Hot Sauce (Optional) - B2 o Mustard (Optional) - L1 o Italian Dressing (Organic, Low Sugar) - D1 o Olive Oil - D1 o Balsamic Vinegar - D1 o Black Beans - B2 o Pickles - L1 o Sun Dried Tomatoes - D2 o Sliced Olives - D2 o Baby Spinach - B2 o Celery - L1, L2 o Lettuce (Romaine OR Butter Leaf) - L1, L2 o 1 lb. Asparagus - D1 o Green Beans (Optional) - D1 o Carrots, Matchstick - D1 o Grape Tomatoes - D1 o 3 Med Zucchinis - D2 o 1 Green Bell Pepper - D2 o 2 Small Red Onions - D2 o 2 Fresh Roma Tomatoes - D2 o Fresh Garlic (OR Garlic Powder) - D2 o Protein Powder (Chocolate OR Vanilla) - B1 o Liquid Egg Whites - B2 o Cinnamon - B1 o Tuna - L1 o Cocoa Powder (OR Lily s No-Sugar Added o Chicken Breast Tenderloins L2, D1 Chocolate Chips: CleanFoodCrush.com/Lilys) - B1 o 1 lb. Lean Ground Meat - D2 For more tips & recipes, visit

10 Week 1 Notes Week 2 Notes Week 3 Notes Week 4 Notes