Table of Contents. 10 Day Clean Eating Challenge

Table of Contents 10 Day Clean Eating Challenge 10 BREAKFAST RECIPES...3 Italian Scramble (T25)...3 Fruit and Cottage Cheese (Insanity)...3 Pita Scramble (Brazil Butt Lift)...3 Garden Frittata (Insanity The Asylum)...3 Pro Oatmeal (LesMills Combat)...4 Eggs and Greens (The Ultimate Reset)...4 Cottage cheese with pineapple (Turbo Fire)...4 Sweet potato Hash With Turkey bacon (Insanity The Asylum)...4 Basic Protein Oatmeal (TBB Online Meal Planner)...5 Southwestern Omelet (TBB Online Meal Planner)...5 10 LUNCH RECIPES...6 Tuna Salad (Turbo Fire)...6 Chicken and Arugula salad (P90X)...6 Balsamic Vinaigrette dressing...6 Salmon Nicoise Plate (Insanity)...7 Turkey Hummus Wrap (Brazil Butt Lift)...7 Brown Rice Bowl (LesMills Combat)...7 DIY Salad (Insanity The Asylum)...8 Chicken Waldorf Salad (T25)...8 Avocado-Veggie Burger (T25 Fast Start)...8 Fish Tacos (TBB Online Meal Planner)...9 Chicken Bruchetta Salad Wrap (TBB Online Meal Planner)...9 10 DINNER RECIPES...10 Roasted root medley (The Ultimate Reset)...10 Baked Cod with steamed Veggies (Insanity)...10 Poached Halibut with wilted greens and shredded carrot (Insanity The Asylum)...10 Black Beans and Rice Served With Kale & Pine Nuts (The Ultimate Reset)...11 Tomato Basil Salmon w/ Garbanzos (T25)...11 Spicy Tomato and Lintel Soup (LesMills Combat)...12 Honey Dijon Chicken With Parmesan broccoli (Turbo Fire)...12 Vegetable Farfalle Pasta (TBB Online Meal Planner)...12 Basil Chicken with 3 bean salad (TBB Online Meal Planner)...13 Turkey Burger and Carrot Fries (TBB Online Meal Planner)...13 15 SNACKS...14 Shakeology Recipes...16 Chocolate Vegan...16 Tropical Vegan...17 Regular Chocolate...18 Greenberry...19 Vanilla...20 Shopping List...21 2 Back To Table of Contents

10 BREAKFAST RECIPES Italian Scramble (T25) 2 large eggs 4 large egg whites (½ cup) 2 tbsp. grated Parmesan cheese Nonstick cooking spray 5 fresh basil leaves, finely chopped ½ medium tomato chopped Directions: Combine eggs, egg whites, and cheese in a medium bowl. Heat medium skillet lightly coated with spray over medium low heat. Add egg mixture; cook, stirring occasionally for 3 to 4 minutes or until eggs are set. Top eggs with tomato and basil. Fruit and Cottage Cheese (Insanity) 1 cup cottage cheese, 1% milk fat 1 cup mixed fruit (your choice) ½ cup whole grain cereal Directions: On a medium sized plate, portion out cottage cheese and top with and whole grain cereal, like Fiber one or bran flakes. mixed fruit Pita Scramble (Brazil Butt Lift) 2 whole eggs 6 inch whole wheat pita 1/8 avocado 2 slices of tomato Directions: In a non stick skillet coated with cooking spray, scramble two eggs. Stuff eggs into ½ of a 6 inch pita with 1/8 avocado and two slices of tomato. Garden Frittata (Insanity The Asylum) 2 tsp grape seed or canola oil 1 clove garlic minced ¼ cup small-diced red onion ¼ cup shredded yellow squash ¼ cup shredded zucchini 1/8 cup shredded carrots 2 whole eggs, 3 egg whites, beaten 2 slices whole wheat bread toasted Directions: Preheat oven to 350 degrees. Add oil to an oven proof saute pan and heat on medium until oil is hot and shimmers. Add garlic, onions, squash, zucchini, and carrots and cook until onions are translucent. Add eggs and mix well. Place pan in oven and bake for 5 to 3 Back To Table of Contents

10 minutes. Egg should puff up when done. Remove pan from oven and invert on plate. Serve with toast. Pro Oatmeal (LesMills Combat) ¼ cup water 2 Tbsp. Old fashioned rolled oats ½ Scoop Whey protein chocolate or vanilla. 2 Tbsp. Unsweetened almond milk, warmed 1 tsp slivered almonds ¼ tsp. Ground cumin 3 large hard boiled eggs, yolks discarded 1 dash sea salt 1 dash cayenne pepper ½ cup fresh raspberries Directions: Bring water to a boil in small sauce pan over medium heat. Add oats; cook stirring frequently for 4 to 5 minutes. Remove from heat. Place oatmeal in a serving bowl. Add protein powder and almond milk. Mix well. Top with almonds and cinnamon. Season egg with salt an cayenne. Serve oatmeal with eggs and raspberries on the side. Eggs and Greens (The Ultimate Reset) 2 Slices whole grain toast 2 scrambled eggs (use just 1 tsp of olive oil) Generous portion of steamed kale or spinach. Cottage cheese with pineapple (Turbo Fire) 8 oz. Cottage cheese 2 pineapple rings, canned in juice, drained Sweet potato Hash With Turkey bacon (Insanity The Asylum) ½ Lb diced sweet potato 1 Tbsp. Minced garlic ¼ cup diced onion ¼ cup diced green pepper ½ cup sliced scallions 1 tsp. Extra virgin olive oil 4 slices lean turkey bacon cooked Directions: In a nonstick skillet, saute sweet potato in olive oil until tender and slightly browned. Add garlic, onion, and pepper and cook until veggies are tender. Remove from heat and top with scallions. Serve with turkey bacon. 4 Back To Table of Contents

Basic Protein Oatmeal (TBB Online Meal Planner) 1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top Southwestern Omelet (TBB Online Meal Planner) 3 Eggs 1/4 teaspoon chili powder 1/2 teaspoon extra virgin olive oil 1/2 cup onion, chopped 1/2 cup bell pepper, red, chopped 3 tablespoons salsa 1 low carb flour tortilla, 8" 5 Back To Table of Contents

10 LUNCH RECIPES Tuna Salad (Turbo Fire) 3 cups mixed salad greens or choice of lettuce 4 oz. Water packed tuna, drained 5 cherry tomatoes 1 stalk celery, chopped 3 scallions, diced 2 tbsp, fat free ranch dressing Directions: Fill a large bowl with lettuce. Top it off with cherry tomatoes and tuna mixed with chopped celery, diced scallions, and fat free ranch dressing. Chicken and Arugula salad (P90X) 8 oz chicken Breast 3 cups Arugula ½ pint cherry tomatoes ¾ cup canned artichoke hearts 3 tbsp of balsamic vinaigrette Directions: Grill or broil Chicken until done, approximately 7 to 10 minutes on each side. Cool and cut into 1 inch thick slices. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plate. Top with steak and drizzle with balsamic vinaigrette. Balsamic Vinaigrette dressing 1 ½ cups balsamic vinegar 2 tbsp fresh lemon juice 6 tbsp Dijon mustard 4 tsp shallots, chopped 4 fresh basil leaves, chopped 2 tsp Olive oil black pepper to taste Directions: Whisk together all ingredients in a small bowl. Store covered in refrigerator. 6 Back To Table of Contents

Salmon Nicoise Plate (Insanity) 3 oz. Salmon 2 cups mixed salad greens 1 cup green beans, steamed 1 small red potato, boiled 5 black olives Fresh lemon juice, salt and pepper, to taste Directions: Grill, poach, bake, or broil salmon. Pile salad greens onto a large dinner plate and top with beans, potato, olives and salmon. Season with lemon juice, salt and pepper. Turkey Hummus Wrap (Brazil Butt Lift) Store bought hummus Whole wheat tortilla 3 oz cooked turkey breast ¼ sliced avocado 2 slices of tomato Shredded romaine lettuce ½ cup watermelon cubes Directions: Spread 3 Tbsp. Hummus on whole wheat wrap, layer 3 oz turkey, avocado, tomato slices, and lettuce and roll. Serve with the watermelon on the side. Brown Rice Bowl (LesMills Combat) 2/3 cup cooked brown rice 4 oz. Grilled chicken breast, boneless, skinless, sliced ¼ cup green peas, cooked 2 Tbsp. Corn kernels, fresh or frozen, cooked 1 ½ Tsp. Sesame oil 1 Tsp. Low sodium tamari soy sauce 1 Tsp. Chili sauce. Directions: Top brown rice with chicken, peas, and corn in medium serving bowl. Drizzle with oil, soy sauce, and chili sauce. TIP-1 cup of uncooked brown rice usually yields 3 cups of cooked rice. As a convenience you can cook up a bunch in advance, store it in the fridge and use it for up to 4 days. 7 Back To Table of Contents

DIY Salad (Insanity The Asylum) 4 oz. Lean protein 2 cups of mixed greens ½ cup chopped cucumber 5 cherry tomatoes ¼ avocado 1 Tbsp. Fresh lemon juice Salt and pepper to taste Directions: Cook your choice of protein and cut into bite sized pieces. Toss together with greens, veggies, and avocado with protein and top with fresh lemon juice. Season as desired with salt and pepper. Chicken Waldorf Salad (T25) 5 oz. Cooked chicken breast, cut into 1 inch cubes ¼ medium granny smith apple, sliced 1 Tbsp. Raw almonds, chopped ¼ cup halved red grapes 1 Tbsp Citrus Vinaigrette Dressing 3 Tbsp. Balsamic vinegar 2 Tbsp. Fresh lemon juice ½ tsp. Raw honey 1 tsp. Dijon mustard 3 Tbsp. Extra virgin olive oil Directions: Combine vinegar, lemon juice, and honey in a medium bowl ; whisk to blend. Stir in mustard ; mix well. Slowly add oil while whisking; mix well. TIP-Store leftover dressing covered in the fridge. If dressing thickens then hold at room temperature for 30 minutes then stir and serve. Avocado-Veggie Burger (T25 Fast Start) 1 Veggie Burger patty 1 whole grain hamburger bun 1/8 medium ripe avocado, mashed 1 Tbsp. Prepared salsa ¼ medium apple sliced Directions: Preheat grill or broiler to high. Grill or broil patty for 3 to 4 minutes on each side, or `to desired doneness. Place avocado on the bun, then burger then salsa. Serve with apple on the side. 8 Back To Table of Contents

Fish Tacos (TBB Online Meal Planner) 1 tablespoon lime juice 1/2 teaspoon garlic, chopped 2 teaspoons fresh cilantro 1 1/2 teaspoons extra virgin olive oil 1/8 teaspoon black pepper 7 ounces tilapia, cooked 2 low carb flour tortillas, 6" 1/2 cup lettuce, shredded 1/2 cup tomato, chopped 3 tablespoons avocado, fresh, sliced 2 tablespoons salsa 1/2 cup pineapple chunks, canned in water Directions: Combine the juice, garlic, cilantro, oil and pepper in a shallow dish. Add fish; coating well with the marinade. Let sit in refrigerator to for 15 minutes. Heat grill or oven broiler. Remove fish from marinade and cook until opaque or fish flakes easily with a fork. Divide fish into 2 portion and place evenly on tortillas. Top tortillas with lettuce and tomato, avocado and salsa. Roll or fold in half and enjoy with pineapple chunks and your favorite calorie-free beverage. Chicken Bruchetta Salad Wrap (TBB Online Meal Planner) 5 ounces chicken, cooked 1/2 ounce fresh mozzarella 1/2 cup mixed salad greens 1/4 cup tomato, chopped 1/2 ounce peppers, red, flame roasted 2 tablespoons basil, fresh, chopped 2 tablespoons balsamic vinegar 1 1/2 teaspoons extra virgin olive oil 1/4 teaspoon black pepper 1 low carb whole wheat tortilla, 10" 4 fluid ounces milk, fat-free Directions: Dice chicken and cheese. Toss with next 7 ingredients. Place on tortilla. Wrap or fold and enjoy for lunch. Serve with a small glass of milk. 9 Back To Table of Contents

10 DINNER RECIPES Roasted root medley (The Ultimate Reset) ¼ medium sized yam ½ large carrot, washed and cut into 1 inch chunks ½ large beet, washed and cut into 1 inch chunks ¼ yellow onion, peeled and cut into large wedges 2 tsp. Extra virgin olive oil Himalayan salt to taste 1 cup Steamed Broccoli Directions: Preheat oven to 400 degrees. In a bowl toss all ingredients together. Spread on a cookie sheet and bake for 40 to 50 minutes or until tender, turning once or twice to prevent burning. Serve with Steamed broccoli. Baked Cod with steamed Veggies (Insanity) 4 oz. Cod fillet 1 tsp. Olive oil 2 Tbsp. Seasoned bread crumbs salt and pepper to taste 1 cup mixed carrots, corn, and cauliflower, steamed Directions: Dip cod in olive oil; coat with crumbs, salt and pepper. Bake at 375 for 12 to 15 minutes, or until it flakes easily with a fork. Serve with steamed vegetable medley. TIP- You can use steamed veggies for a side with any meal. If you buy the frozen veggies then you will not have to worry about them going bad before it is used. Poached Halibut with wilted greens and shredded carrot (Insanity The Asylum) 2 cups mixed greens( like kale, spinach, or chard) 1 tbsp. Shredded carrot 1 cup Vegetable broth 6 oz. Halibut (or other firm white fish) Freshly squeezed lemon juice (to taste) Salt and Pepper (to taste) Directions: Heat ½ inch water in steamer or sauce pan, then steam greens and carrot for about 2-4 minutes, or until just soft. Remove from sauce pan and place in the bottom of a soup bowl. In a separate saute' pan heat vegetable broth over medium high heat, just before it boils, add fish. Cover and lower heat to medium. Cook fish for approximately 6 to 8 minutes, or until fish is cooked through and flakes easily. Pour broth over greens and carrots, top with fish, season as desired with lemon juice, salt and pepper and serve. 10 Back To Table of Contents

Black Beans and Rice Served With Kale & Pine Nuts (The Ultimate Reset) 1 6 inch corn tortilla ¼ cup fresh corn 2 tbsp fresh salsa ¼ cup cooked brown rice ½ cup canned low sodium black beans ¼ tsp extra virgin olive oil 1/8 tsp chili powder 1 pinch ground cumin ¼ tsp ground coriander 1 tsp Bragg liquid aminos Himalayan salt to taste Directions: While rice is cooking, heat beans gently in a saucepan until very hot. Drain and return to pan. Add oil, spices, aminos, and salt. Stir well. Gently fold beans into cooked rice. Place rice and beans with salsa, corn and guacamole on tortilla. Kale w/ Pine Nuts ½ medium bunch green kale 2 tbsp toasted pine nuts 1 tbsp lemon juice Himalayan salt to taste Directions: Wash Kale and remove ribs from the center of each leaf. Tear into bite sized pieces and steam for 3 to 5 minutes. Don't overcook; kale should remain bright green. Toss with lemon, pine nuts, and Himalayan salt. Tomato Basil Salmon w/ Garbanzos (T25) 1/3cup canned crushed tomatoes with basil, with juice 1 tsp. Capers ½ clove garlic, finely chopped 5 oz, salmon filet nonstick cooking spray 1 pinch sea salt (optional) Ground black pepper 1/3 cup chickpeas(garbanzo), drained Directions: Combine tomatoes, garlic, and capers in a small bowl and set aside. Season both sides of the filet with salt and pepper if desired. Heat medium skillet lightly coated with cooking spray over medium-high heat. Add salmon and cook for 2 minutes on one side, turn. Layer tomato and chickpeas over salmon in skillet, cook covered for 5 minutes or until salmon is cooked through and flakes easily with a fork. 11 Back To Table of Contents

Spicy Tomato and Lintel Soup (LesMills Combat) 1 tsp. Extra virgin olive oil Small onion, chopped 2/3 cup cooked lentils ½ cup low-sodium organic vegetable broth 1 cup canned crushed tomatoes ¼ tsp. Ground cayenne pepper sea salt to taste Directions: Heat oil in a nonstick skillet over medium-high heat. Add onion, cook stirring frequently; for 2 to 3 minutes. Add lentils, broth, tomatoes, and cayenne, cook stirring frequently for 5 minutes. Or until heated through. Season with salt if desired. Honey Dijon Chicken With Parmesan broccoli (Turbo Fire) 6 oz Chicken breast halve 1/3 cup Dijon mustard 3 Tbsp. Honey 1 Tbsp. Parsley flakes Salt, to taste 1 cup broccoli 1 Tbsp. Parmesan cheese garlic salt, to taste Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat chicken in mixture. Cook on a grill for about 7 minutes on each side. Steam frozen or fresh broccoli and top with ¼ Tbsp. Olive oil, ½ tsp. Garlic salt, and 1 Tbsp. Parmesan cheese. Vegetable Farfalle Pasta (TBB Online Meal Planner) 2 1/2 ounces pasta, farfalle, dry 1 tablespoon extra virgin olive oil 1 portabella mushroom 2 tablespoons green peas, cooked 1/4 cup chopped fresh tomatoes 1/4 cup garbanzo beans (canned or fresh cooked) 3 tablespoons basil, fresh, chopped 2 tablespoons balsamic vinegar 1/8 teaspoon black pepper Directions: Prepare pasta per package direction. Drain and place in a bowl. Cut mushroom into bite-sized pieces. Heat olive oil in a skillet over medium heat. Add mushrooms and sauté until tender. Mix with remaining vegetables, basil, vinegar and pepper. Combine thoroughly. Season with additional herbs as desired. Add pasta to skillet and stir gently until cooked 12 Back To Table of Contents

Basil Chicken with 3 bean salad (TBB Online Meal Planner) 2 tablespoons basil, fresh, chopped 1 fluid ounce chicken broth, fat-free, low-sodium 2 teaspoons garlic, chopped 2 teaspoons extra virgin olive oil 1/8 teaspoon thyme, ground 1/8 teaspoon black pepper 1/8 teaspoon salt 8 1/2 ounces chicken breast, boneless/skinless, raw Directions: Preheat oven to 425 F. Spray a shallow baking dish with non-stick cooking spray. In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed. Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside. Bake for 20 to 25 minutes, or until chicken is no longer pink inside. Three Bean Salad 1/4 cup green beans, cooked 1/4 cup yellow beans, cooked 2 tablespoons kidney beans, canned, reduced sodium 2 tablespoons vinegar, cider 1/8 teaspoon black pepper Directions: Toss beans with vinegar and fresh cracked pepper. Refrigerate until ready to serve. Turkey Burger and Carrot Fries (TBB Online Meal Planner) 7 1/2 ounces lean ground turkey 1 tablespoon green onion, chopped 1/8 teaspoon garlic powder 1 teaspoon Worcestershire sauce 1/8 teaspoon black pepper Directions: Preheat broiler or start grill. Combine turkey with onion, garlic powder, worcestershire sauce and black pepper ; mix well. Form into a patty; set aside. Grill or broil turkey burgers until turkey is no longer pink inside and juices run clear. Carrot Fries 2/3 cup carrots, fresh, peeled, sliced 1/4 teaspoon extra virgin olive oil 1/4 teaspoon ground cumin 1/8 teaspoon chili powder 1/4 teaspoon garlic powder Directions: Preheat oven to 425. Coat a baking sheet with cooking spray. Toss carrots sticks with olive oil and spices. Place on baking sheet and bake for approximately 15-20 minutes until carrots are tender and beginning to crisp. 13 Back To Table of Contents

15 SNACKS Snack (Turbo Fire) ½ medium-sized banana, 7 walnut halves Snack (LesMills Combat) Turkey and cheese on rice cake ¼ cup fresh raspberries Snack (Insanity) 1 Nutrition bar ½ cup cottage cheese 1% milk fat Directions: Choose a nutrition bar with approximately 200 calories, fewer than 25 grams of sugar, and at least 10 grams of protein (Like the P90X Peak Performance bar). Serve with side of cottage cheese. Snack (The Ultimate Reset) 1 green apple 12 raw almonds Yogurt Bowl (Insanity) 1 cup nonfat plain yogurt (Greek yogurt is good) 1 apple, diced 2 tbsp. Walnuts, chopped 1 tsp honey Directions: combine in a bowl 10 raw almonds, I medium orange (Turbo Fire) Tuna and Celery Boat (T25 Fast Track) 1 medium celery stalk filled with 2 oz. Drained solid white tuna (packed in water) and drizzled with 1 tsp. Fresh lemon juice and ½ tsp. Extra virgin olive oil. 20 grapes and 1 Low Fat string cheese (TBB Online Meal Planner) 2 cupped handfuls of strawberries and a scant handful of raw unsalted cashews (The Ultimate Reset) Handful of carrots and cucumbers and 1 tbsp skinny hummus (TBB Online Meal Planner) 14 Back To Table of Contents

2 whole wheat rice cakes (no salt added) with 1 tbsp all natural Peanut Butter (look at the label it should say dry roasted peanuts only) and 1 tbsp raisins on top. (TBB Online Meal Planner) 1 cup plain Greek yogurt, 1 orange cut up with 1 tbsp almonds. If its to tart for you add a tiny bit of honey or agave nectar. (The Ultimate Reset) 1/2 cup cottage cheese and a handful of fresh berries. 1 banana with 1 tbsp all natural nut butter (TBB Online Meal Planner) 1 ounce oat bran pretzels, medium 1 1/2 tablespoons hummus (purchased or fresh) (TBB Online Meal Planner) 1 small baked potato with salsa and 1 Tbsp. Nonfat sour cream. ( Brazil Butt Lift) 15 Back To Table of Contents

Shakeology Recipes Chocolate Vegan Click to see all Chocolate Vegan Recipes Almond Spice 1 serving of Chocolate Vegan Shakeology 1 cup almond milk ½ cup water 1 tsp. almond butter 2 tsp. pure maple syrup ½ tsp. ground nutmeg Chocolate-Covered Strawberry 1 serving of Chocolate Vegan Shakeology 1 cup unsweetened almond milk ½ cup of water ½ cup sliced strawberries Coconut Delight 1 serving of Chocolate Vegan Shakeology 1 cup coconut milk beverage ⅛ tsp. coconut extract 2 tsp. Honey 16 Back To Table of Contents

Tropical Vegan Click here to see all the tropical Vegan Recipes Mojito 1 serving of Tropical Strawberry Shakeology 1 Tbsp. fresh lime 2 Tbsp. chopped fresh mint leaves 1 1/2 cups water Orange Sunshine 1 serving of Tropical Strawberry Shakeology ½ cup 100% orange juice 1 cup water Mixed Berries 1 serving of Tropical Strawberry Shakeology 1 cup skim milk ½ cup water ¼ cup blueberries ¼ cup raspberries ¼ cup blackberries 17 Back To Table of Contents

Regular Chocolate Click here to see all of the Regular chocolate recipes Chocolate Minty 1 serving of Chocolate Shakeology 1 tsp. mint extract 1 ½ cup water Chocolate Spice 1 serving of Chocolate Shakeology 1 tsp. cinnamon ½ tsp. nutmeg 1 cup skim (nonfat) milk ½ cup water Pumpkin Pie 1 serving of Chocolate Shakeology ½ cup unsweetened canned pumpkin ½ tsp. cinnamon ½ tsp. nutmeg 1 cup skim (nonfat) milk ½ cup water Chocolate Banana Nutter 1 serving of Chocolate Shakeology 1 Tbsp. natural peanut butter 1 medium banana 1 ½ cups Almond Milk 18 Back To Table of Contents

Greenberry Click here to see all of the Greenberry Recipes Mojito Lemonade 1 serving of Greenberry Shakeology 1 cup organic lemonade ½ cup water 2 Tbsp. chopped fresh mint (or basil) leaves Smooth Coconut 1 serving of Greenberry Shakeology 2 Tbsp. mashed avocado ¼ tsp. coconut extract (optional) 1 cup coconut milk beverage ½ cup water Berry Surprise 1 serving of Greenberry Shakeology ½ cup fresh or frozen raspberries 1 cup unsweetened rice milk ½ cup water Pineapple a Go-Go 1 serving of Greenberry Shakeology ½ cup pineapple juice ½ medium banana 1 cup water 19 Back To Table of Contents

Vanilla Latte 1 serving Vanilla Shakeology Vanilla 1 ½ cup almond milk 1 tsp pure maple syrup Pina Colada 1 serving Vanilla Shakeology 1 cup organic all natural pineapple juice 1/2 c pineapple chunks 1/2 c water Apple Pie 1 serving Vanilla Shakeology 1/2 cup unsweetened applesauce 1 tsp cinnamon 1/2 cup almond milk 3/4 cup water (optional- add in a few walnuts) Vanilla Nutter 1 Scoop Vanilla Shakeology 1 tbsp Peanut Butter 3/4 cup water 1/2 cup almond milk 20 Back To Table of Contents

Shopping List 18 large eggs 9 large egg whites (1 1/2 cup) (you van buy egg beaters or all whites) 2 tbsp. Gated Parmesan cheese 2 cup cottage cheese, 1% milk fat 2 Tbsp. Unsweetened almond milk, warmed 2 tablespoons cheddar cheese, low-fat, low-sodium 1 ounce cheese, Monterrey jack, fat free 1 teaspoon unsalted butter 12 fluid ounces milk, fat-free ( you can use the almond milk here) 4 medium tomato 1 cup mixed fruit (your choice) 3 avocado ½ cup fresh raspberries Spinach or kale (2 bunch) 1 red onion 1 small yellow squash 1 small zucchini shredded carrots (you can buy them shredded) 2 medium yam 3 onion 1 green pepper 1 Red bell pepper 7 scallion 2 1/2 tablespoons romaine lettuce,(you can buy the pre-chopped bag) 7 cups mixed salad greens or choice of lettuce 3 cups Arugula 1 pint cherry tomatoes 1 stalk celery, 1 cup green beans 1 small red potato 5 black olives Watermelon ¼ cup green peas, cooked 1 Can corn kernels, fresh or frozen bag 1 cucumber 1 medium granny smith apple 1 bag red grapes 4 tsp shallots 3 large carrot 1 beet Broccoli (Frozen or fresh) 21 Back To Table of Contents

1 tsp. Capers 1 portabella mushroom ½ cup whole grain cereal 1 6 inch whole wheat pita 7 low carb whole wheat tortilla, 6" 4 Slices whole grain toast 2 Tbsp. Old fashioned rolled oats ½ Scoop Whey protein chocolate of vanilla. 1 can re fried beans, fat free, w/mild chilies 2/3 cup cooked brown rice 1 whole grain hamburger bun 2/3 cup cooked lentils 2 1/2 ounces pasta, farfalle, dry ` 1 tsp slivered almonds ¼ tsp. Ground cumin 1 dash sea salt 1 dash cayenne pepper 9 fresh basil leaves, finely chopped nonstick cooking spray Olive oil 2 tsp grape seed or canola oil 2 clove garlic minced 5 tablespoons salsa 2 tbsp, fat free ranch dressing 1 ½ cups balsamic vinegar 4 tbsp fresh lemon juice 6 tbsp Dijon mustard 4 tsp shallots black pepper Store bought hummus 1 ½ Tsp. Sesame oil 1 Tsp. Low sodium tamari soy sauce 1 Tsp. Chili sauce. 1 Tbsp Citrus Vinaigrette Lime juice 2 teaspoons fresh cilantro 1 cup Vegetable broth Chili powder Ground cumin ground coriander Bragg liquid aminos 2 tbsp toasted pine nuts 2 Tbsp. Seasoned bread crumbs 22 Back To Table of Contents

¼ tsp. Ground cayenne pepper 3 Tbsp. Honey 1 Tbsp. Parsley flakes 1 Tbsp. Parmesan cheese 1/8 teaspoon thyme, ground 2 tablespoons vinegar, cider 1 teaspoon Worcestershire sauce pineapple rings, canned in juice ¾ cup canned artichoke hearts ½ cup canned low sodium black beans 1/3cup canned crushed tomatoes with basil, with juice 1 can chickpeas(garbanzo), drained 1 cup canned crushed tomatoes 1/4 cup green beans 1/4 cup yellow beans 2 tablespoons kidney beans, canned, reduced sodium 2 tablespoons green peas 4 slices lean turkey bacon 4 oz. Water packed tuna, drained 36 oz chicken Breast 2 Salmon filet 3 oz. Turkey breast 4 oz. Lean protein 1 Veggie patty 7 ounces tilapia 6 oz. Halibut (or other firm white fish) 4 oz. Cod fillet 7 1/2 ounces lean ground turkey 23 Back To Table of Contents