DAY 1
Breakfast: COCO LOCO
– 1 scoop Chocolate Shakeology
– ½ banana
– 1 scoop Chocolate Shakeology
– ½ banana
AM Snack
– 15-20 raw almonds or walnuts halves
– 15-20 raw almonds or walnuts halves
Lunch: Lean, Mean Salad
– 1 cup fresh mixed greens
– ¼ cup chopped cucumber
– ½ cup sliced mushrooms
– ½ cup shredded carrots
– 1-2 Tbsp. red wine vinaigrette (or other non-creamy dressing – no ranch, blue cheese, etc)
– 4 oz. roasted turkey breast — Toss ingredients together & dig in!
– 1 cup fresh mixed greens
– ¼ cup chopped cucumber
– ½ cup sliced mushrooms
– ½ cup shredded carrots
– 1-2 Tbsp. red wine vinaigrette (or other non-creamy dressing – no ranch, blue cheese, etc)
– 4 oz. roasted turkey breast — Toss ingredients together & dig in!
PM Snack: Cottage Cheese & Strawberries
– 4 oz. low-‐fat cottage cheese
– ¾ cup sliced strawberries
– 4 oz. low-‐fat cottage cheese
– ¾ cup sliced strawberries
Dinner: Fish with FLAVA!
– 4 oz. fish (halibut, cod, red snapper, or turbot)
– 2 Tbsp. water
– ¼ tomato, chopped
– ½ shallot, finely chopped
– 1 tsp. chopped garlic
– ¼ tsp. chopped fresh thyme Juice of ½ lemon
– Salt & Pepper to taste
– 2 cups asparagus pieces
– 4 oz. fish (halibut, cod, red snapper, or turbot)
– 2 Tbsp. water
– ¼ tomato, chopped
– ½ shallot, finely chopped
– 1 tsp. chopped garlic
– ¼ tsp. chopped fresh thyme Juice of ½ lemon
– Salt & Pepper to taste
– 2 cups asparagus pieces
Directions:
Preheat oven to 450 degrees.
Place fish on a large piece of aluminum foil with 2 Tbsp. of water (to provide steam). Top with tomato, shallot, garlic, thyme, lemon juice, salt & pepper.
Wrap tightly into a pouch, place on baking sheet, and bake for 15 to 20 minutes.
Steam asparagus and serve with fish.
Place fish on a large piece of aluminum foil with 2 Tbsp. of water (to provide steam). Top with tomato, shallot, garlic, thyme, lemon juice, salt & pepper.
Wrap tightly into a pouch, place on baking sheet, and bake for 15 to 20 minutes.
Steam asparagus and serve with fish.
Late Snack: T—Time
– 1 cup of caffeine-‐free herbal tea
– Add lemon or orange wedge if you wish.
– 1 cup of caffeine-‐free herbal tea
– Add lemon or orange wedge if you wish.
DAY 2
Breakfast: Creamy Berry Fusion
– 1 scoop Greenberry Shakeology
– ¼ cup sliced strawberries
– ¼ cup almond milk
– ½ cup water
– 1 scoop Greenberry Shakeology
– ¼ cup sliced strawberries
– ¼ cup almond milk
– ½ cup water
Mix in a blender with a scoop of ice.
AM Snack: Swiss & Roast beef Roll Up
– 4 oz. lean deli-‐style sliced roast beef
– 1 oz. low-‐fat Swiss cheese slices
– Dab of mustard (yellow, whole grain, or Dijon)
– 4 oz. lean deli-‐style sliced roast beef
– 1 oz. low-‐fat Swiss cheese slices
– Dab of mustard (yellow, whole grain, or Dijon)
Layer and roll together, then enjoy!
Lunch: Tuna Garden Salad
– 4oz. *water-‐packed white tuna, drained and flaked with a fork.
– 1 ½ cups chopped romaine lettuce
– ½ cup chopped broccoli
– ½ cup chopped cauliflower
– 4 cherry tomatoes sliced
– 1-‐2 Tbsp. red wine vinaigrette (or other noncreamy dressing – no ranch, blue
cheese, etc)
– 4oz. *water-‐packed white tuna, drained and flaked with a fork.
– 1 ½ cups chopped romaine lettuce
– ½ cup chopped broccoli
– ½ cup chopped cauliflower
– 4 cherry tomatoes sliced
– 1-‐2 Tbsp. red wine vinaigrette (or other noncreamy dressing – no ranch, blue
cheese, etc)
Toss ingredients together & dig in!
PM Snack
– 15-‐20 raw almonds or walnut halves
– 15-‐20 raw almonds or walnut halves
Dinner: Chicken Delight
– 4 oz.* skinless chicken breast
– 2 cloves garlic
– 1 tsp. chopped rosemary Salt & Pepper to taste Cooking Spray
– 2 cups spinach or broccoli
– Seasoning medley to taste (Mrs. Dash, Lawry’s, Emeril’s Essence, etc)
– 4 oz.* skinless chicken breast
– 2 cloves garlic
– 1 tsp. chopped rosemary Salt & Pepper to taste Cooking Spray
– 2 cups spinach or broccoli
– Seasoning medley to taste (Mrs. Dash, Lawry’s, Emeril’s Essence, etc)
Preheat oven to 375 degrees.
Lightly mist a large piece of aluminum foil with cooking spray, assemble chicke, garlic, rosemary, salt, and pepper in the center, and wrap tightly into a pouch. Cook for 20 minutes or until cooked through.
Steam spinach or broccoli until tender, then drain and sprinkle with seasoning.
Lightly mist a large piece of aluminum foil with cooking spray, assemble chicke, garlic, rosemary, salt, and pepper in the center, and wrap tightly into a pouch. Cook for 20 minutes or until cooked through.
Steam spinach or broccoli until tender, then drain and sprinkle with seasoning.
*Increase quantities if necessary.
DAY 3
Breakfast: Swiss, Mushroom, and Broccoli Omelet
– 3 egg whites and 1 whole egg, beaten together
– ½ cup broccoli
– ½ cup sliced mushrooms
– 1 oz. low-‐fat Swiss cheese, crumbled Cooking Spray
– 3 egg whites and 1 whole egg, beaten together
– ½ cup broccoli
– ½ cup sliced mushrooms
– 1 oz. low-‐fat Swiss cheese, crumbled Cooking Spray
Lightly spray frying pan with cooking spray and prepare omelet.
AM Snack: Chocolate Shake
– 1 scoop Chocolate Shakeology
– 8 oz. water or skim/almond milk
– 1 scoop Chocolate Shakeology
– 8 oz. water or skim/almond milk
Mix in blender and enjoy (add ice and ½ banana if desired for thicker shake; 1 Tbsp.
nut butter optional)
nut butter optional)
Lunch: Grilled Shrimp Caesar Salad
– 1 ½ cups romaine lettuce
– 4oz. peeled, deveined shrimp
– 1 lime
– Grill seasoning (McCormick, Durkee’s, Weber, etc)
– 1 Tbsp. light Caesar dressing
– 1 Tbsp. grated Parmesan cheese
– 1 ½ cups romaine lettuce
– 4oz. peeled, deveined shrimp
– 1 lime
– Grill seasoning (McCormick, Durkee’s, Weber, etc)
– 1 Tbsp. light Caesar dressing
– 1 Tbsp. grated Parmesan cheese
Preheat grill or grill pan. Squeeze lime over shrimp and sprinkle with seasoning.
Grill shrimp until cooked through.
Toss lettuce and dressing together, place shrimp on top, sprinkle with cheese, and
serve.
Grill shrimp until cooked through.
Toss lettuce and dressing together, place shrimp on top, sprinkle with cheese, and
serve.
PM Snack
– 15-‐20 raw almonds or walnut halves
– 15-‐20 raw almonds or walnut halves
Dinner: Shaun T’s Tuna
– 4 oz.* tuna steak
– 1 mist cooking spray
– 2 cups bok choy or cabbage
– 2 Tbsp. soy sauce
– 1 Tbsp. chopped scallions Salt & Pepper (to taste)
– 4 oz.* tuna steak
– 1 mist cooking spray
– 2 cups bok choy or cabbage
– 2 Tbsp. soy sauce
– 1 Tbsp. chopped scallions Salt & Pepper (to taste)
Preheat skillet, lightly mis pan surface with cooking spray,
approximately 2 minutes per side or to desired doneness.
Steam bok choy or cabbage and serve with tuna; sprinkle both with soy sauce and
scallions.
Add salt & pepper to taste.
approximately 2 minutes per side or to desired doneness.
Steam bok choy or cabbage and serve with tuna; sprinkle both with soy sauce and
scallions.
Add salt & pepper to taste.
*Increase quantities if necessary.
DAY 4
Breakfast: Chocolate Delight
– 1 scoop Chocolate Shakeology
– 1 cup water, coconut water, or almond milk
– 1 banana – optional
– 1 scoop Chocolate Shakeology
– 1 cup water, coconut water, or almond milk
– 1 banana – optional
Mix in blender with ice.
AM Snack: Turkey Roll—Up
– 5oz. roasted deli turkey breast
– 1oz. low-‐fat Swiss cheese slices
– 1 Tbsp. mustard (yellow, whole grain, or Dijon)
– 5oz. roasted deli turkey breast
– 1oz. low-‐fat Swiss cheese slices
– 1 Tbsp. mustard (yellow, whole grain, or Dijon)
Layer & roll together, then munch away!
Lunch: Rockin’ Salad
– 1 cup romaine lettuce
– ¼ cup chopped celery
– ½ cup sliced mushrooms
– ½ cup corn
– 1 Tbsp. sliced olives
– ¼ cup cucumber, sliced
– 2 Tbsp. chopped sweet onion
– 1-‐2 Tbsp. balsamic vinaigrette (balsamic, canola oil, Dijon mustard, salt, and pepper)
– 4 oz. sliced lean meat of your choice.
– 1 cup romaine lettuce
– ¼ cup chopped celery
– ½ cup sliced mushrooms
– ½ cup corn
– 1 Tbsp. sliced olives
– ¼ cup cucumber, sliced
– 2 Tbsp. chopped sweet onion
– 1-‐2 Tbsp. balsamic vinaigrette (balsamic, canola oil, Dijon mustard, salt, and pepper)
– 4 oz. sliced lean meat of your choice.
Toss ingredients together & dig in!
PM Snack
– 15-‐20 raw almonds or walnut halves
– 15-‐20 raw almonds or walnut halves
Dinner: Steak—Veg Throwdown
– 4 oz.* lean beef steak (hanger, skirt, sirloin)
– 1 Tbsp. chopped fresh garlic
– 2 Tbsp. vinegar
– 1 Tbsp. olive oil Cooknig spray
– 1 cup asparagus pieces
– ½ cup carrots
– Salt & Pepper (to taste)
– 4 oz.* lean beef steak (hanger, skirt, sirloin)
– 1 Tbsp. chopped fresh garlic
– 2 Tbsp. vinegar
– 1 Tbsp. olive oil Cooknig spray
– 1 cup asparagus pieces
– ½ cup carrots
– Salt & Pepper (to taste)
Preheat grill or grill pan.
Place steak in a plastic storage bag, add garlic, vinegar, and oil, and marinate. Lightly mist grill surface with cooking spray and cook steak approximately 5 minutes per side r to desired doneness.
Steam asparagus and carrots and serve with steak.
Place steak in a plastic storage bag, add garlic, vinegar, and oil, and marinate. Lightly mist grill surface with cooking spray and cook steak approximately 5 minutes per side r to desired doneness.
Steam asparagus and carrots and serve with steak.
*Increase quantities if necessary.
DAY 5
Breakfast: Mushroom, Cheese, and Spinach Omelet
– 3 eggs whites and 1 whole egg, beaten together
– 1 cup spinach
– ½ cup sliced mushrooms
– 1 oz. low-‐fat cheddar cheese Cooking Spray
– 3 eggs whites and 1 whole egg, beaten together
– 1 cup spinach
– ½ cup sliced mushrooms
– 1 oz. low-‐fat cheddar cheese Cooking Spray
Lightly spray frying pan with cooking spray and prepare omelet.
AM Snack: Trail Mix
-12 almonds, chopped
– 1 cup blueberries
– 1 cup blueberries
Lunch: Shaun T’s Tuna Salad
– 1 cup mixed baby greens
– 4 oz. water packed tuna, drained and flaked with fork
– ¼ cup chopped cucumber
– ¼ cup chopped tomato
– ¼ cup chopped green pepper
– 2 Tbsp. chopped red onion
– 1 Tbsp. light vinaigrette (or other noncreamy dressing – no ranch, blue cheese, etc)
– 1 cup mixed baby greens
– 4 oz. water packed tuna, drained and flaked with fork
– ¼ cup chopped cucumber
– ¼ cup chopped tomato
– ¼ cup chopped green pepper
– 2 Tbsp. chopped red onion
– 1 Tbsp. light vinaigrette (or other noncreamy dressing – no ranch, blue cheese, etc)
Toss ingredients together & dig in!
PM Snack: Lite Shake
– 1 scoop Chocolate Shakeology
– 8 oz. water, rice milk, or skim milk
– 1 scoop Chocolate Shakeology
– 8 oz. water, rice milk, or skim milk
Mix in blender and enjoy
(Add ice if desired for a thicker shake)
(Add ice if desired for a thicker shake)
Dinner: Crazy Good Chicken
– 4 oz.* chicken breast
– 2 cups spinach
– 2 Tbsp. chopped scallions
– 2 Tbsp. lemon juice Cooking Spray
– Salt and Pepper (to taste)
– 4 oz.* chicken breast
– 2 cups spinach
– 2 Tbsp. chopped scallions
– 2 Tbsp. lemon juice Cooking Spray
– Salt and Pepper (to taste)
Preheat oven to 375 degrees.
Lightly mist a large piece of aluminum foil with cooking spray, pile spinach in the
center, and sprinkle scallions over spinach.
Place chicken in the center and drizzle lemon juice over top. Wrap tightly into a pouch.
Cook for 20 minutes or until chicken is cooked through.
Lightly mist a large piece of aluminum foil with cooking spray, pile spinach in the
center, and sprinkle scallions over spinach.
Place chicken in the center and drizzle lemon juice over top. Wrap tightly into a pouch.
Cook for 20 minutes or until chicken is cooked through.
*Increase quantities if necessary.
Be sure to weigh yourself BEFORE you start your quickstart & AFTER!
Once you have completed this quickstart, continue to choose healthy meals and incorporate healthy portion sizes of complex carbohydrates.
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