Green Zone Health & Fitness 3 Day Whole Food Detox A healthy outside starts from the inside Welcome to your 3 Day Whole Food Detox! We are so excited you joined the Green Zone community with hundreds of others to participate in your 3 Day Whole Food Detox! We are exposed to more chemicals in the environment and in our food than ever before. These chemicals can build up in our bodies leading to skin and digestive issues, fatigue, constipation and weight gain. This detox is designed to keep your body nourished by incorporating the right ount of calories and food pairings that will help eliminate unhealthy toxins and set you on a path of healthy, sustainable eating habits. Why the Green Zone 3 Day Whole Food Detox WORKS! This plan is filled with whole foods that won t leave you hungry or craving more food. The key to this plan is not eating LESS, but instead eating SMART. We incorporate foods that reduce inflmation in the body, improve energy levels, and start you on the path to weight loss. This is not a crash diet! Our plan does not cut out carbs or fruit unlike other cleanses on the market. Important Tips: 1. Food Prep - Check out our Meal Prep 101 YouTube video for easy food prepping instructions! https://www.youtube.com/watch?v=z164reqh2kg&t=40s 2. Mixed Vegetables You can use frozen vegetables or your favorite fresh mixed vegetables to use throughout the week (see above YouTube video for helpful veggie prep pointers!) 3. Protein - Whether you are a plant-based eater or meat eater, this detox will work for YOU! Below is a protein conversion chart. It is important to note that 1 oz of a certain protein is NOT equal to 1 oz of another. Divide the total number of calories on the plan by the 1 oz calories of the protein of your choice. (ex. 3 oz of turkey = 90 calories. If you swap for tofu: 90/23= 3.9 oz. Therefore, you would eat 3.9 oz of tofu) Protein Conversion Chart Protein OZ Calories Chicken 1 29 Calories Extra Lean Ground Turkey 1 30 Calories White Fish 1 28 Calories Shrimp 1 27 Calories Tofu 1 23 Calories Tempeh 1 53 Calories Let us know if you have questions along the way by emailing support@strongergreen.com. Custom meal plan options and additional package pricing can be found at www.strongergreen.com For additional recipes, meal planning ideas, workouts and more, head to: Instagr: @strongergreen Facebook and YouTube: Green Zone Health & Fitness
3 Day Whole Food Detox Day 1 Day 1 08:00 10:00 12:00 03:00 06:00 Breakfast Strawberry Banana Protein Shake: 1. Combine all ingredients together along with 3-5 pieces of ice and blend until smooth. Add small ounts of water to the shake if the consistency is too thick. The measurement listed for the oats is the DRY measurement. Meal Totals: Calories: 429 Carbs: 60g (56%) Protein: 27g (25%) Fat: 9g (19%) Fluid: 8oz Toast with Peanut Butter: 1. Toast 2 slices of bread. Top with 1 measured tablespoon of peanut butter. Meal Totals: Calories: 257 Carbs: 34g (52%) Protein: 11g (17%) Fat: 9g (31%) Fluid: 0oz Lunch Black Bean Quinoa Garden Wrap: 1. Assemble all ingredients together into a 120-calorie wrap. Top with the hummus. Anything that does not fit in the wrap can be eaten on the side. Meal Totals: Calories: 407 Carbs: 68g (64%) Protein: 20g (19%) Fat: 8g (17%) Fluid: 0oz Rice Cakes with Hummus and Sliced Bell Pepper: 1. Top rice cakes with hummus and sliced bell pepper. Meal Totals: Calories: 183 Carbs: 29g (63%) Protein: 6g (13%) Fat: 5g (24%) Fluid: 0oz Dinner Asian Protein Bowl: 1. Combine all ingredients together and top with the Bragg's soy sauce. Season with any saltfree seasonings you would like. Meal Totals: Calories: 425 Carbs: 54g (50%) Protein: 49g (46%) Fat: 2g (4%) Fluid: 0oz Continued on next page... 120 6 23 150 30 100 97 160 112 20 110 10 120 43 0 131 166 128 32 grs Sprouts Vegan Protein Powder 1/2 teaspoons Pure Vanilla Extract 1/2 cups Fresh strawberries 1/2 cups OATS, ROLLED, OLD FASHIONED (OATMEAL) 1 cups Almond Breeze (Unsweetened Almond Milk) 118 grs Banana, Medium, 7 inches long 1 tablespoons All Natural Peanut Butter 2 slice 100% WHOLE WHEAT BREAD 1/2 cups BEANS, BLACK, COOKED 1 tablespoons Sabra Roasted Garlic Hummus 1 serving (1) Roma Tomato 1/2 cups Cooked Quinoa 1 cups Baby Spinach 42 grs Mission Flour Tortilla Carb Balance (42g wrap) 2 serving Quaker lightly salted or no sodium rice cakes 1 serving Bell Pepper (1 Whole Large) 2 tablespoons Sabra Roasted Garlic Hummus 2 teaspoons Bragg Liquid Aminos (soy sauce) 1/2 cups Brown rice (cooked). 6 oz Atlantic Cod (Cooked) 1 cups MIXED VEGETABLES, STEAMED
3 Day Whole Food Detox Day 1 Day 1 Calories Carbs Protein Fat Fluid Day 1 Totals: 11 245g (57%) 113g (26%) 33g (17%) 8oz
3 Day Whole Food Detox Day 2 Day 2 08:00 10:00 12:00 03:00 06:00 Breakfast PB & J Toast: 1. Toast 2 slices of bread. 2. Mash strawberries with a fork (or you can leave whole if you prefer) and spread on toast with peanut butter. Meal Totals: Calories: 399 Carbs: 50g (48%) Protein: 15g (15%) Fat: 17g (37%) Fluid: 0oz Blueberry Protein Shake: 1. Combine all ingredients along with 2-4 pieces of ice and blend until smooth. The 1 cup of spinach is a raw measurement (do not use cooked spinach). Meal Totals: Calories: 323 Carbs: 31g (36%) Protein: 26g (30%) Fat: 13g (34%) Fluid: 8oz Lunch Chickpea Quinoa Garden Salad: 1. Assemble all ingredients together and top with the hummus, balsic vinegar and any other salt-free seasoning you would like. The 2 cups of spinach is a raw measurement. Feel free to leave the peel on or o? of the cucumber. Meal Totals: Calories: 396 Carbs: 71g (67%) Protein: 17g (16%) Fat: 8g (17%) Fluid: 0oz Yogurt with Blueberries: 1. Combine blueberries with yogurt and top with cinnon (optional). Meal Totals: Calories: 56 Carbs: 7g (54%) Protein: 6g (46%) Fat: 0g (0%) Fluid: 0oz Dinner BBQ Chicken Black Bean Bowl: 1. Shred chicken with a fork or your hands. 2. Combine all ingredients and top with BBQ sauce and any salt-free seasonings you would like. Continued on next page... 45 160 194 10 93 120 30 20 20 6 45 50 220 33 23 33 112 116 112 160 1 cups Fresh strawberries 2 slice 100% WHOLE WHEAT BREAD 2 tablespoons All Natural Peanut Butter 1 serving Almonds - 10 1 cups Baby Spinach 1 cups Blueberries Organic, raw 32 grs Sprouts Vegan Protein Powder 1 cups Almond Breeze (Unsweetened Almond Milk) 2 cups Baby Spinach 1 tablespoons Sabra Roasted Garlic Hummus 1 serving (1) Roma Tomato 1 tablespoons BALSAMIC VINEGAR 1 serving Cucumber (Medium w/peel) 1/4 cups CHICKPEAS (GARBANZOS) 1 cups Cooked Quinoa 1/4 cups FAGE 0% fat plain Greek yogurt 1/4 cups Blueberries Organic, raw 2 tablespoons Annies BBQ Sauce 1/2 cups BEANS, BLACK, COOKED 4 oz * Chicken breast boneless (grilled or baked) 4 oz Baked Sweet Potato 1 1/4 cups MIXED VEGETABLES, STEAMED
3 Day Whole Food Detox Day 2 Day 2 Meal Totals: Calories: 533 Carbs: 83g (63%) Protein: 45g (34%) Fat: 2g (3%) Fluid: 12oz Calories Carbs Protein Fat Fluid Day 2 Totals: 17 242g (55%) 109g (25%) 40g (20%) 20oz
3 Day Whole Food Detox Day 3 Day 3 08:00 10:00 12:00 03:00 06:00 Breakfast Banana Protein Oats topped with Almonds: 1. Combine all ingredients together and cook according to package instructions on the oats. The measurement listed above for the oats is the DRY measurement. You may need to add additional water during the cooking process due to the protein powder. Use 5 whole or crushed almonds. Meal Totals: Calories: 405 Carbs: 55g (54%) Protein: 27g (26%) Fat: 9g (20%) Fluid: 0oz Peanut Butter Rice Cake and a Sliced Apple: 1. Top rice cake with peanut butter. Eat the sliced apple on the side. Meal Totals: Calories: 232 Carbs: 38g (66%) Protein: 4g (7%) Fat: 7g (27%) Fluid: 0oz Lunch Southwest Protein Bowl: 1. Combine ingredients into a microwave safe bowl or Tupperware container with a lid. Top with the salsa, hummus and any salt-free seasonings you would like. Meal Totals: Calories: 389 Carbs: 59g (59%) Protein: 29g (29%) Fat: 5g (11%) Fluid: 0oz Yogurt with Berries and Almonds: 1. Combine all ingredients together. Use 10 whole or crushed almonds. Meal Totals: Calories: 2 Carbs: 28g (41%) Protein: 27g (39%) Fat: 6g (20%) Fluid: 0oz Dinner 100 120 150 100 97 131 128 87 8 130 131 111 0 128 1/2 serving Almonds - 10 118 grs Banana, Medium, 7 inches long 32 grs Sprouts Vegan Protein Powder 1/2 cups OATS, ROLLED, OLD FASHIONED (OATMEAL) 1 serving Quaker lightly salted or no sodium rice cakes 182 grs 1 Small Apple 1 tablespoons All Natural Peanut Butter 1/2 cups Brown rice (cooked). 1 cups MIXED VEGETABLES, STEAMED 1 tablespoons Sabra Roasted Garlic Hummus 3 oz * Chicken breast boneless (grilled or baked) 2 tablespoons Organic Salsa- Kirkland Brand from Costco 1 cups FAGE 0% fat plain Greek yogurt 3/4 cups Blueberries Organic, raw 1 serving Almonds - 10 1/2 cups Brown rice (cooked). 4 oz Atlantic Cod (Cooked) 2 teaspoons Bragg Liquid Aminos (soy sauce) 1 cups MIXED VEGETABLES, STEAMED 1 tablespoons Sabra Roasted Garlic Hummus Asian Protein Bowl: 1. Combine all ingredients together and top with the hummus and Bragg's soy sauce. Season with any salt-free seasonings you would like. Meal Totals: Calories: 405 Carbs: 57g (54%) Protein: 37g (%) Fat: 5g (11%) Fluid: 0oz Calories Carbs Protein Fat Fluid Day 3 Totals: 11 237g (55%) 124g (29%) 32g (17%) 0oz =======
Shopping List Category Quantity Item Accompaniments 2 tablespoons Organic Salsa- Kirkland Brand From Costco 4 teaspoons Bragg Liquid Aminos (soy Sauce) 6 tablespoons Sabra Roasted Garlic Hummus Beverages 2 cups Almond Breeze (unsweetened Almond Milk) Bread 4 slice 100% Whole Wheat Bread Sara Lee Cereal and Grain Products 1 cups Oats, Rolled, Old Fashioned (oatmeal) Quaker 1 1/2 cups Brown Rice (cooked). 1 1/2 cups Cooked Quinoa 4 oz Baked Sweet Potato 42 grs Mission Flour Tortilla Carb Balance (42g Wrap) Dairy Products 1 1/4 cups Fage 0% Fat Plain Greek Yogurt Fats and Oils 4 tablespoons All Natural Peanut Butter Finfish and Shellfish Products 10 oz Atlantic Cod (cooked) Fruits 1 1/2 cups Fresh Strawberries 2 cups Blueberries Organic, Raw 182 grs 1 Small Apple 236 grs Banana, Medium, 7 Inches Long Ingredients 1/2 teaspoons Pure Vanilla Extract 1 tablespoons Balsic Vinegar Spectrum Legumes 1/4 cups Chickpeas (garbanzos) 1 cups Beans, Black, Cooked Nuts and Seeds 2 1/2 serving Almonds - 10 Poultry 7 oz * Chicken Breast Boneless (grilled Or Baked) s 3 serving Quaker Lightly Salted Or No Sodium Rice Cakes Spices 2 tablespoons Annies Bbq Sauce Sport and Diet Nutritionals 96 grs Sprouts Vegan Protein Powder Vegetables 1 serving Bell Pepper (1 Whole Large) 1 serving Cucumber (medium W/peel) 2 serving (1) Roma Tomato 4 cups Baby Spinach 4 1/4 cups Mixed Vegetables, Steed
Portion Guide Knowing exactly how much is on your plate can be tricky. Visualizing tablespoons, ounces, and cups of food isn't easy, which makes dishing out correct serving sizes a challenge. We've created the comparisons below as an easy guideline to help calculate proper portion sizes. Basic Guidelines Golf Ball ¼ cup 1 oz 2 tbsp Tennis Ball 1 / 3 cup Computer Mouse ½ cup Baseball 1 cup Rounded Handful ½ cup 1 oz dried goods Hockey Puck 3 oz muffin or biscuit Matchbox 1 oz serving of meat Deck of Cards 3 oz of chicken, meat, or fish Thin Paperback Book 8 oz serving of meat Thumb 1 tsp Poker Chip 1 tbsp Shot Glass 1 oz 2 tbsp CD 1 slice of bread 1 oz lunch meat 3 Dice 1 ½ oz cheese Kids' School Milk Carton 8 oz drink Useful Exples Bread & Grains 1 cup of cereal = 1 baseball ½ cup cooked rice = computer mouse ½ cup cooked paste = computer mouse 1 slice of bread = CD 3 cups of popcorn = 3 baseballs Fruits & Vegetables ½ cup grapes = about 16 grapes 1 cup of strawberries = about 12 berries 1 cup of salad greens = 1 baseball 1 cup cooked vegetables = 1 baseball 1 baked potato = computer mouse Meats, Fish & Nuts 3 oz lean meat or poultry = deck of cards 3 oz tofu = deck of cards 2 tbsp peanut butter = golf ball ¼ cup almonds = about 23 almonds ¼ cup pistachios = about 24 pistachios Dairy & Cheese 1 ½ oz cheese = stacked dice 1 cup yogurt = baseball ½ cup ice cre = computer mouse Fats & Oils 1 tbsp butter or spread = poker chip 1 tbsp salad dressing = poker chip 1 tbsp oil or mayonnaise = poker chip Sweets & Treats 1 slice cake = deck of cards 1 cookie = about 2 poker chips 1 piece of chocolate = matchbox