1. Your CHALLENGE guide to a new you! the C L E A N start

2. CHALLENGE COMMITMENTS Thank you so much for trusting me and being willing to join this exclusive 5-day Clean Eating Challenge! My promise to you is that I will support you everyday and that if you FULLY commit to this clean eating and exercise challenge, you will start to see positive changes in your mind, body and your life. I am so excited for what is in store for you! In order to make this the best experience possible for you, you will need to fully commit to the following: 1. I commit to eating clean for the five day period of this Challenge. 2. I commit to getting 30 minutes of physical activity in each day during this Challenge. 3. I commit to check the Facebook group at least once a day, answer the question each day, and help support and motivate others within the group. 4. I commit to sharing my successes, how I am feeling, and what is changing for me during this Challenge. I also commit to sharing my struggles and asking for support if/when needed. The first step in your journey was DECIDING that you wanted to do this challenge. The next step is making these COMMITMENTS. I guarantee you that if you follow through, if you commit EVERYDAY, then the 3rd and final step will be your SUCCESS! 2

3. WHAT IS CLEAN EATING? Eating Clean encourages individuals to become aware of what they are eating and is a sustainable LIFESTYLE approach to good health and nutrition habits. It includes a diet plan of unprocessed, whole foods like fruits, vegetables, whole grains, and lean meats, and is void of artificial ingredients, preservatives, chemicals, and sugar. ***As part of this challenge, you have committed to eating clean for 5 days. Meal plans and recipes are included (pg. 15) *** TIPS Eat every 2-3 hours. Eat in moderation (portion control). Never skip a meal, especially BREAKFAST! Drink at least 8 cups of water daily. INOUT NATURAL FOODS: Fresh Fruit & Veggies, Whole Grains, Lean Meats PROCESSED FOODS: White Flour, White Sugar, and anything you buy at the store with more than 5 ingredients or an ingredient you can't pronounce. GOOD FATS: Find it in it's most natural & healthy form! Milk, eggs, meat, nuts, avocados, seafood, organic butter, olive oil, coconut oil. BAD FATS: Crisco, Canola, or Vegetable oil LIQUIDS: Water, Herbal TeaLIQUIDS: Alcohol, Juice, Soda, (Limit Coffee to 1 Cup) LOW-FAT, Reduced Fat, No Fat foods. All that means is its been chemically altered! WHAT’S IN & WHAT’S OUT! 3

4. CLEAN FOODS Lean Proteins: (Ladies: 6-8oz, Gentlemen: 8-10oz) Fatty Proteins: Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving. Fruits: It's best to choose berries in the morning and citrus or banana directly following your workout, to eat in conjunction with your protein. Fruits Used As Vegetables: Dairy: Ahi tuna Bison Chicken breast Cobia Cod Corvine Egg whites Flounder Game meat Grouper Halibut Lean ground turkey London broil Mahi Mahi Orange roughy Pork chops Red snapper Scallops Shellfish Soul Swordfish Tempeh Tilapia Tofu Top round Turkey Almonds Avocado Bluefish Bluefin tuna Cashews Coconut Mackerel Mussels Natural peanut butter Nut meal/flour Salmon Sea bass Seeds Trout Walnut Melons: Cantaloupe Honeydew Watermelon Sweet (More Calorie & Nutrient Dense): These are to be used before a workout because they are more insulin- responsive. Banana Date Fig Persimmon Sub Acid (Low Cal): Apple ** Blackberry Blueberry Cherry ** Guava Mango Papaya Pear ** Raspberry Acid (High Water Content, Low Cal): Grapefruit Orange Passion fruit Strawberry ** Tangerine Tomato NOTE: Stay away from anything sautéed or fried. Avocado Cucumbers Eggplant Okra Peppers ** Pumpkins Squash Tomatillos Tomato Zucchini Note for Fruits and Vegetables: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium. Cottage cheese Greek yogurt Unsweetened almond milk Unsweetened rice milk ** “THE DIRTY DOZEN” - For produce on the dirty list, try to go organic. Studies have shown that they test positive for at least 47 different chemicals. 4

5. CLEAN FOODS Vegetables: MISC.: Use Sparingly Leaves: Arugula Beet greens Cabbage Chard Collard green Endive Garlic chives Kale Lettuce ** Mustard greens Spinach ** Turnip greens Watercress Flower Bud: Artichoke Broccoli Cauliflower Roots: Beets Carrots Parsnips Radishes Rutabagas Turnips Whole Plant Sprouts: Alfalfa Beans Soybean Bulbs: Garlic Onions Shallots Seeds: Beans Stems of Leaves: Celery ** Lemon grass Rhubarb Stem Shoots: Asparagus Bamboo shoots Ginger Stems: Kohlrabi Tubers: Jerusalem artichokes Potatoes ** Taro Leaf Sheaths: Leek Buds: Brussels sprouts Capers Legumes: Green beans Lentils Snow peas Soybean Superfoods: Cacao Chia Goji Flax Spirulina Oils: Avocado oil Coconut oil Grape seed oil Walnut oil Olive oil Pumpkin seed oil Sunflower oil Sweeteners: Applesauce (no sugar added) Birch sugar ideal (xylitol) Coconut sugar Raw Honey Raw Blue Agave Stevia in the raw Sugar free maple syrup (use sparingly) Condiments/Spices: Almond extract Apple cider vinegar Balsamic or raspberry vinaigrette Braggs Liquid Aminos Broth (low sodium, fat free) Chili paste Dry herbs Fat free cooking spray Herb pastes (ginger, garlic, cilantro, etc.) Hot sauce or chalula Ketchup (Heinz or wholefood organic) Mustard (yellow or Dijon) Nutritional yeast Red wine vinegar Rice vinegar Reduced sodium soy sauce Reduced sodium teriyaki sauce Salsa or fresh pico de gallo (tomatillo or regular) Salt Spices Steak sauce (low sugar) Tomato paste Tomato sauce Vanilla extract White vinegar Worcestershire sauce -no high fructose corn syrup Flours: Chickpea flour Oat flour Quinoa flour Rice flour Spelt flour Wheat flour Beverages: Black Coffee (limit 1 cup/day) Green Tea Water or Sparkling Water 5

6. CLEAN FOODS Carbs/Starches: Always check the package for serving size! Limit your starches and have them earlier in the day, rather than in your last 2 meals. Choose whole grains instead of refined carbs. Adzuki Ladies: 3/4 cup Gentlemen: 1 1/2 cup Chickpea Ladies: 3/4 cup Gentlemen: 1 1/2 cup Ezekiel bread (made by “food for life”) Ladies: 1 slice Gentlemen: 2 slices Mung beans Ladies: 3/4 cup Gentlemen: 1 1/2 cup Pinto beans Ladies: 3/4 cup Gentlemen: 1 1/2 cup White beans Ladies: 3/4 cup Gentlemen: 1 1/2 cup Barley Ladies: 3/4 cup Gentlemen: 1 1/2 cup Corn tortilla Ladies: 2-3 Gentlemen: 4-5 Faro Ladies: 1/2 cup cooked Gentlemen: 3/4 cup cooked Navy beans Ladies: 3/4 cup Gentlemen: 1 1/2 cup Quinoa Ladies: 1/4 cup cooked Gentlemen: 1/2 cup cooked Whole wheat pasta Ladies: 1 cup Gentlemen: 2 cups Black beans Ladies: 3/4 cup Gentlemen: 1 1/2 cup Couscous Ladies: 1/4 cup cooked Gentlemen: 1/2 cup cooked Kidney beans Ladies: 3/4 cup Gentlemen: 1 1/2 cup Oats Ladies: 1 serving Gentlemen: 2 servings (cups) Rice cakes Ladies: 3 Gentlemen: 4 Brown rice Ladies: 3/4 cup Gentlemen: 1 1/2 cup Cream of wheat rice or rye Ladies: 1 serving Gentlemen: 2 servings Lentils Ladies: 3/4 cup Gentlemen: 1 1/2 cup Potato (white, only occasionally) Ladies: 5 oz. Gentlemen: 7-8oz Sweet potato Ladies: 4-6 oz. Gentlemen: 7-8oz 6

7. SHAKEOLOGY *OPTIONAL* WHAT IS SHAKEOLOGY? Shakeology is the most delicious, nutrient-dense, superfood- packed protein shake on the planet. It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world. Shakeology is so incredibly healthy, no other single food item out there can supply you with all the nutrients, vitamins, proteins, and minerals in the amounts you need the way one delicious shake can. Shakeology truly is NUTRITION SIMPLIFIED. WHAT'S IN SHAKEOLOGY? Shakeology is packed with more than 70 of the world's most potent, most nutritious, and most delicious ingredients. Not only does it provide a wide range of essential nutrients from the fruits and vegetables you should be eating every day, you'll also reap the benefits of incredibly nutritious food you'd otherwise never have the opportunity to eat. Food that nutrition science has shown to be highly advantageous to your health. WHAT FLAVORS ARE AVAILABLE? Chocolate Vanilla (New!) Vegan Chocolate Vegan Tropical Strawberry Greenberry Bottom-of-the-Bag Guarantee: We're so sure that Shakeology will improve your health, we've created an amazing guarantee. Try Shakeology for 30 days. If you don't feel healthier, simply call Customer Service within 30 days for a refund of purchase price (less shipping & handling). Even if the bag is totally empty. What have you got to lose? Except maybe a few pounds and those junk-food cravings. 7

8. SHAKEOLOGY *OPTIONAL* Shakeology contains the following nutrients, ingredients and benefits. Shakeology can transform your health by helping: Curb cravings for sugar and junk food Promote weight loss Increase energy levels Improve digestion and regularity Support your immune system Support cardiovascular health 8

9. FIND YOUR FIT… EXERCISE! As part of this Challenge, you have committed to do 30 minutes of activity each day. The key is going to be PLANNING this activity and knowing HOW and WHEN you will be active. So, use this planner to decide how you will exercise. Remember that if you are planning to exercise outside, you’ll need a back-up plan in the case of bad weather. No excuses! Monday 0 TuesdayWednesdayThursdayFriday My Activity Plan – Enter the Activity and Time of Day Walk Run Bike Lift Weights Swim Yoga/Pilates Garden Walk the stairs Exercise equipment DVD Exercise video YouTube Exercise Video On-Demand Exercise Show Take an exercise class Play Tennis Play Basketball Rollerblade or Rollerskate Throw a baseball Play a game of tag TIME: ACTIVITY: TIME: ACTIVITY: TIME: ACTIVITY: TIME: ACTIVITY: TIME: ACTIVITY: 9

10. FIND YOUR FIT… EXERCISE! MondayTuesdayWednesdayThursdayFriday Jumping Jacks Squats High Knees Push-ups Lunges Sit-ups or Crunches Plank Want to add a little more POWER to your exercise? Add on these simple exercises to your walk or other low-impact activity. Feel free to add your own exercises in the blank rows. Write in the number that you do each day on this chart. You can even run through the series multiple times each day. For example, do 10 of each 3 times on day 1. On day 2, move up to 11 of each 3 times. Figure out what works for you and how you can challenge yourself each day! 10

11. TAKING YOUR MEASUREMENTS Prior to starting the 5-day Clean Eating Challenge, fill out the questionnaire below. This will help you to see if there are any changes you experience from eating cleaner, getting exercise and drinking Shakeology (for those that are doing this). MetricBeforeAfter What is the circumference of your waist at your belly button? What is your weight? On a scale of 1-10, how would you rate your nutrition? (1 is the worst, 10 is the best) On a scale of 1-10, how would you rate your energy levels throughout the day? (1 is the worst, 10 is the best) On a scale of 1-10, how would you rate your sleep? (1 is the worst, 10 is the best) On a scale of 1-10, how would your rate your general mood and outlook on life? (1 is depressed, 10 is very optimistic) 11

12. UNDERSTANDING YOUR NUTRITIONAL NEEDS If you are set on losing weight, counting calories is the best way to ensure you are sticking to your goals. But not only that, it also ensures you eat enough. Yes, you read that right. It’s important to make sure you eat enough food throughout the day. If you don’t eat enough, your body will think it is starving and start to conserve fat. If you eat too much… well I think we are all familiar with what happens there. So, how do you know how much is the right amount to eat? I recommend using the Harris Benedict Formula. First you need to calculate your BMR (Basal Metabolic Rate). This number means that your body will burn XXXX calories each day if you engage in no activity for the entire day. BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Next, you need to factor in your Activity Level. Sedentary = BMR x 1.2 (little or no exercise, desk job) Lightly Active = BMR x 1.375 (light exercise / sports 1-3 days/wk) Mod. Active = BMR x 1.55 (moderate exercise / sports 3-5 days/wk) Very Active = BMR x 1.725 (hard exercise / sports 6-7 days/wk) Extr. Active = BMR x 1.9 (hard daily exercise / sports & physically demanding job) This final number (BMR x Activity Level) gives you your calories needed for maintenance. If you want to lose weight, subtract 500-1000 calories a day. NOTE: It is important that you do NOT drop below 1000 calories a day or else your body will move to fat conservation and eventually start eating away at muscle to make up for the deficit. Another note to keep in mind is that you want to adjust your activity level for the exercise that you will be adding. You may be “sedentary” now, but you will most likely be “lightly”, “moderately”, or even “very” active after choosing your fitness program or daily exercise routine for this challenge. 12

13. MEAL PLANNING & TRACKING TRACK YOUR INTAKE: The best thing for you to do is track what you eat, count calories. Studies have shown that those that track their eating lose TWICE as much weight as those that do not. Whether you are trying to lose weight or maintain it, its worth your time so don’t skip this step! Track what you eat in a FREE app such as MyFitnessPal or LoseIt. 13

14. THE CHALLENGE!!! Determine your Daily Caloric Needs Journal Your Food (Notebook, My Fitness Pal, Lose It app, etc.) Determine Your Exercise Routine Plan Your Meals 3 Meals and 2 Snacks a day SHAKEOLOGY replaces a meal or snack (depending on goals) Go Grocery Shopping COMMIT to the program EVERYDAY: Eat Clean Exercise Daily (30 min) Drink Shakeology (optional) Share Your Results Take Your Measurements 14 Pg. 12 Pg. 13 Pg. 9-10 Pg. 26 Pg. 27 Pg. 11

15. DAY 1 DID YOU KNOW? Salt is essential for life --- you cannot live without it. What most people don’t realize though is there are enormous differences between standard, refined table salt and natural health promoting salt (Himalayan Salt). Your table salt is actually 97.5% sodium chloride and 2.5% chemicals such as moisture absorbents, and iodine. It’s also dried at extremely high temperatures that alter the natural chemical structure of the salt and make it a foreign substance for your body to digest properly. So, the next time you are at the store pick up natural crystal Himalayan salt instead. It’s the highest grade of natural salt and contains no environmental pollutants! (Find it at Whole Foods, Trader Joes, Wegmans, etc.) BREAKFAST LUNCH DINNER INGREDIENTSINSTRUCTIONS 1 cup water 1 pinch Himalayan salt ½ cup old-fashioned rolled oats ½ medium mango, diced ¼ medium papaya (unripe), diced 2 Tsp. unsweetened shredded coconut 1 Tbsp. chopped raw walnuts Bring water and salt to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place oatmeal in small bowl and top with mango, papaya, coconut, and walnuts. NUTRITION Calories: 335 Total Fat: 11 g Saturated Fat: 4 g Cholesterol: 0 mg Sodium: 18 mg Carbohydrate: 54 g Fiber: 8 g Sugar: 21 g Protein: 9 g 3 cups baby salad greens ¼ medium carrot, shredded ½ medium cucumber, chopped ½ medium red bell pepper, sliced ¼ cup sprouts (like radish, alfalfa, or broccoli) ½ medium tomato, chopped ¼ cup chopped jicama 1 Tbsp. fresh chopped cilantro (optional) 1 ½ tsp. extra-virgin olive oil 1 Tbsp. red wine vinegar Combine greens, carrot, cucumber, bell pepper, sprouts, tomato, and jicama, plus cilantro (if desired), in a large bowl; toss gently to blend. Drizzle with oil and vinegar; toss to gently blend. Calories: 106 Total Fat: 7 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 24 mg Carbohydrate: 10 g Fiber: 4 g Sugar: 4 g Protein: 25 g 1 clove garlic, chopped 2 tsp. extra-virgin olive oil 1 Tbsp. Chopped fresh basil ¼ tsp. Himalayan salt ½ tsp. herbal seasoning blend 1 Tbsp. fresh lemon juice 1 Tbsp. chopped fresh parsley 6 oz. wild-caught salmon fillet Combine garlic, oil, basil, salt, seasoning blend, lemon juice, and parsley in a large bowl; mix well. Place marinade in a shallow dish; place salmon in marinade, turning several times to coat all sides well. Marinate, covered, in refrigerator for 20 minutes, turning once after 10 minutes. Preheat oven to 350° F. Place salmon on a piece of aluminum foil. Cover with marinade; seal. (NOTE: Be sure to use all marinade here if there's extra, discard; do not use as serving sauce.) Place sealed salmon on baking sheet. Bake 20 minutes, or until salmon flakes easily when tested with a fork. Calories: 331 Total Fat: 20 g Saturated Fat: 3 g Cholesterol: 94 mg Sodium: 611 mg Carbohydrate: 2 g Fiber: 0 g Sugar: 0 g Protein: 34 g 1 cup water ½ medium head broccoli, cut into bite- sized florets 15 medium asparagus spears, ends trimmed, cut into 2-inch pieces (½ lb.) ½ tsp. finely grated lemon peel 1½ tsp. fresh lemon juice 1½ tsp. extra-virgin olive oil ½ tsp. Himalayan salt Bring water to a boil in a small saucepan over medium heat. Add broccoli and asparagus; cook for 2 to 3 minutes, or until tender-crisp and bright green. Remove from heat. Drain. Place in medium bowl. Toss vegetables with lemon peel, lemon juice, oil, and salt. Calories: 187 Total Fat: 8 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 1,227 mg Carbohydrate: 25 g Fiber: 11 g Sugar: 9 g Protein: 12 g AND Baked Salmon Micro-Green Salad Tropical Oatmeal Lemony Asparagus & Broccoli 15 SHOPPING LIST Veggies & Fruits 3 cups baby salad greens ¼ medium carrot, shredded ½ medium cucumber ½ medium red bell pepper ¼ cup sprouts ½ medium tomato ¼ cup chopped jicama 1 clove garlic ¼ medium papaya (unripe) ½ medium mango ½ medium head broccoli 15 medium asparagus spears 2 lemons Herbs & Spices 1 Tbsp. fresh chopped cilantro (optional) 1 Tbsp. Chopped fresh basil 1 Tbsp. chopped fresh parsley ½ tsp. herbal seasoning blend 2 tsp. Himalayan salt Staples ½ cup old-fashioned rolled oats 2 Tsp. unsweetened shredded coconut 1 Tbsp. chopped raw walnuts Oils and Vinegars 5 tsp. extra-virgin olive oil 1 Tbsp. red wine vinegar Protein 6 oz. wild-caught salmon fillet

16. DID YOU KNOW? Greek yogurt has almost double the protein of regular yogurt. Healthy carbs are a good thing so long as you pair them with an equal amount of protein. And since Greek Yogurt already has a high protein content, you can pretty much add any naturally sweet addition and have it be a very balanced meal or snack. If you are lactose intolerant or choose to exclude dairy from your diet, you can replace milk yogurt with almond or coconut yogurt which can be found a natural whole food store. DAY 2 BREAKFAST LUNCH DINNER INGREDIENTSINSTRUCTIONS 1 medium apples, cored, sliced ½ Tbsp. water ¼ tsp. ground cinnamon 2 tsp. ground raw walnuts (or almonds) 1 cup plain Greek Yogurt Cook apples and water in medium nonstick skillet over medium heat for 3 to 6 minutes, or until soft yet crisp; remove from skillet. Place on serving plate. Top evenly with cinnamon and walnuts. Serve with Plain Greek Yogurt. NUTRITION 1 (6-inch) whole wheat tortilla ½ medium avocado, thinly sliced ½ medium cucumber, thinly sliced ¼ cup shredded romaine lettuce 1 medium tomato, thinly sliced 3 oz. low-sodium, nitrite-free turkey breast, deli-sliced 1 pepperoncini, sliced (optional) Place a tortilla on a serving plate. Top with avocado, cucumber, lettuce, tomato, turkey, and pepperoncini (if desired); fold and wrap. 1 Tbsp. coconut oil 2 cloves garlic, chopped 1 Tbsp. grated fresh ginger ½ medium carrot, cut diagonally slices ½ cup broccoli florets ¼ medium red bell pepper, sliced 1 small head bok choy, chopped into bite-sized chunks 1½ tsp. sesame oil Himalayan Salt & Pepper as needed Tamari Soy Sauce Alternative Heat coconut oil in large skillet or wok over high heat. Add garlic, ginger, and carrot; cook, stirring constantly, for 1 minute. Add broccoli; cook, stirring frequently, for 4 to 5 minutes. Add bell pepper and bok choy. Reduce heat to medium. Cook 2 to 3 minutes, or until tender-crisp. Turn off heat. Add sesame oil and tamari (optional) and mix well. 1 cup brown rice 2 cup water (Makes 3 servings. For your meal use 1/3 cup cooked brown rice.) To make the brown rice, combine 1 cup of brown rice with 2 cups of water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 50 minutes. Keep covered the entire time (without lifting lid even to peek) or rice will not cook evenly. Remove pan from heat and let rice sit, covered (still no lifting lid at all—this is very important!), for 10 minutes. This will make 6 servings of brown rice. AND Asian Stir-Fry Turkey Wrap Warm Apple Yogurt Brown Rice Calories: 263 Total Fat: 21 g Saturated Fat: 13 g Cholesterol: 0 mg Sodium: 100 mg Carbohydrate: 11 g Fiber: 2 g Sugar: 4 g Protein: 5 g Calories: 350 Total Fat: 19 g Saturated Fat: 3 g Cholesterol: 38mg Sodium: 724 mg Carbohydrate : 31g Fiber: 10 g Sugar: 7 g Protein: 20 g Calories: 256 Total Fat: 5g Saturated Fat: 0 g Cholesterol: 38mg Sodium: 108 mg Carbohydrate: 31g Fiber: 10 g Sugar: 24 g Protein: 25g Calories: 160 Total Fat: 0 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 0 mg Carbohydrate: 35 g Fiber: 1 g Sugar: 0 g Protein: 4 g 16 SHOPPING LIST Veggies & Fruits 1 medium apple ½ medium avocado ½ medium cucumber ¼ cup shredded romaine lettuce 1 medium tomato 2 cloves garlic 1 Tbsp. grated fresh ginger ½ medium carrot ½ cup broccoli florets ¼ medium red bell pepper 1 small head bok choy Dairy 1 cup plain Greek Yogurt Herbs & Spices ¼ tsp. ground cinnamon Himalayan Salt & Pepper as needed Staples 2 tsp. ground raw walnuts (or almonds) 1 (6-inch) whole wheat tortilla 1 cup brown rice Oils and Vinegars 1 Tbsp. coconut oil 1½ tsp. sesame oil Protein 3 oz. low-sodium, nitrite-free turkey breast, deli-sliced 1 pepperoncini, sliced (optional)

17. DID YOU KNOW? Farina is commonly known as “Cream of Wheat”. It’s smooth and satisfying and fills you up so you can keep going all morning long. DAY 3 BREAKFAST LUNCH DINNER INGREDIENTSINSTRUCTIONS ¾ cup water 3 Tbsp. farina cereal ½ medium green apple, diced 3 Tbsp. chopped walnuts 1 Tbsp. pure raw honey Bring water to boil in medium saucepan over medium heat. Add farina; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place farina in small bowl and top with apples, walnuts, and honey. NUTRITION 2 cups fresh baby spinach ¼ medium cucumber, sliced 1 medium carrot, shredded 1 ½ tsp. extra-virgin olive oil 1 Tbsp. balsamic vinegar 4 oz. cooked chicken breast, boneless, skinless, sliced Place spinach, cucumber, and carrot in a large serving bowl. Drizzle with oil and vinegar; toss to gently blend. Top with chicken. 1 large or 2 small zucchini, cut into chunks and steamed ¼ cup raw cashews Himalayan salt (to taste) Herbal seasoning or fresh herbs, like basil or dill (optional; to taste) Steamed vegetables (optional; for chunky soup) Soak cashews in enough water to cover for 1 hour; drain. Combine cashews, zucchini, salt or aminos, and seasonings in blender and mix until smooth, adding water as needed for desired consistency. Pour into saucepan and reheat gently, but do not boil. For chunky soup, add steamed chopped vegetables of your choice. Can also be served cold. 2 Tbsp. red wine vinegar 1 tsp. balsamic vinegar 1 Tbsp. fresh lemon juice 2 tsp. extra-virgin olive oil 1 medium cucumber, partially peeled, halved lengthwise, sliced 1 cup cherry tomatoes, halved 1 Tbsp. chopped red onion 1 Tbsp. chopped fresh Italian parsley 1 Tbsp. chopped fresh basil leaves Himalayan Salt & Season (to taste, optional) Combine red wine and balsamic vinegars, lemon juice, and oil in a small bowl; mix well. Set aside. Combine cucumber, tomatoes, onion, parsley, basil, salt (if desired), and seasoning blend (if desired) in a large bowl; mix well. Drizzle dressing over cucumber mixture; toss gently to blend. AND Zucchini – Cashew Soup Chicken & Spinach Salad Farina with Walnut Cucumber Tomato Salad Calories: 250 Total Fat: 17 g Saturated fat: 3.5g Cholesterol: 0 mg Sodium: 30 mg Carbohydrate: 21g Fiber: 4 g Protein: 9 g Calories: 302 Total Fat: 11 g Saturated Fat: 2 g Cholesterol: 96 mg Sodium: 177 mg Carbohydrate: 10 g Fiber: 4 g Sugar: 5 g Protein: 39 g Calories: 359 Total Fat: 16 g Saturated Fat: 2 g Cholesterol: 0 mg Sodium: 47 mg Carbohydrate: 51 g Fiber: 5 g Sugar: 21 g Protein: 8 g Calories: 142 Total Fat: 10 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 586 mg Carbohydrate: 13 g Fiber: 4 g Sugar: 8 g Protein: 3 g 17 SHOPPING LIST Veggies & Fruits ½ medium green apple 2 cups fresh baby spinach ¼ medium cucumber 1 medium carrot, shredded 1 large or 2 small zucchini Steamed vegetables (optional; for chunky soup) 1 medium cucumber 1 cup cherry tomatoes 1 Tbsp. chopped red onion 1 lemon Herbs & Spices Herbal seasoning or fresh herbs, like basil or dill (optional) 1 Tbsp. chopped fresh Italian parsley 1 Tbsp. chopped fresh basil leaves Himalayan Salt & Season (optional) Staples 3 Tbsp. farina cereal 3 Tbsp. chopped walnuts 1 Tbsp. pure raw honey ¼ cup raw cashews Oils and Vinegars 4 tsp. extra-virgin olive oil 2 Tbsp. balsamic vinegar 2 Tbsp. red wine vinegar Protein 4 oz. cooked chicken breast, boneless, skinless, sliced

18. DID YOU KNOW? Kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits. It’s one of the healthiest vegetables on the planet!!! DAY 4 BREAKFAST LUNCH DINNER INGREDIENTSINSTRUCTIONS 1 slice whole grain bread 2 eggs 1 tsp. extra-virgin olive oil 1 ½ cups kale or spinach Toast the whole grain bread. Scrambled eggs with 1 tsp. extra-virgin olive oil. Steamed the kale or spinach. NUTRITION 2 Tbsp. prepared hummus 2 slices whole wheat bread (toasted, if desired) ½ medium avocado, mashed ½ medium cucumber, sliced 1 medium tomato, sliced 1 cup alfalfa sprouts Spread hummus on one slice of bread. Top with avocado, cucumber, sprouts, tomato, and second slice of bread. 1 lb. raw 93% lean ground turkey 1/2 onion, chopped 2 cloves garlic, chopped ½ cup canned diced tomatoes, with juice 1 1/2 cups whole-kernel corn 1 (15 oz.) can black beans, drained 1 (15 oz.) can pinto beans (or chili beans or kidney beans), drained 1/2 cup tomato sauce 1/2 cup water 1 Tbsp. tomato paste 1 tsp. chili powder 1 tsp. ground cumin Himalayan salt and ground black pepper (to taste; optional) Cook turkey, onion, and garlic in medium nonstick skillet over medium heat, stirring frequently, 4 to 5 minutes, or until turkey browns. Drain; discard fat. Cook turkey mixture, tomatoes, corn, black beans, pinto beans, tomato sauce, water, tomato paste, chili powder, cumin, and salt and pepper (if desired) in medium saucepan over medium heat, stirring occasionally. Bring to a boil. Reduce heat, cook at a gentle boil for 15 to 20 minutes.. Tips/modifications: Chili can be prepared in a slow cooker: Brown turkey, onion, and garlic in a skillet; add all ingredients to slow cooker; cook 4 hours on low or 2 hours on high. Slow Cooker Chili Veggie-wich Eggs & Kale Calories: 354 Total Fat: 14 g Saturated Fat: 5 g Cholesterol: 95 mg Sodium: 550 mg Carbohydrate: 26 g Fiber: 7 g Sugar: 6 g Protein: 30 g Calories: 391 Total Fat: 20 g Saturated Fat: 6 g Cholesterol: 20 mg Sodium: 429 mg Carbohydrate: 40 g Fiber: 15 g Sugar: 8 g Protein: 19 g Calories: 364 Total Fat: 21g Saturated Fat: 2 g Cholesterol: 0 mg Sodium: 460 mg Carbohydrate: 28g Fiber: 5 g Sugar: 2 g Protein: 21 g 18 SHOPPING LIST Veggies & Fruits 1 ½ cups kale or spinach ½ medium avocado ½ medium cucumber 1 medium tomato 1 cup alfalfa sprouts 1/2 onion 2 cloves garlic Dairy 2 eggs Herbs & Spices 1 tsp. chili powder 1 tsp. ground cumin Himalayan salt and ground black pepper (optional) Staples 3 slices whole grain bread Canned Goods 1/2 cup canned diced tomatoes 1 1/2 cups whole-kernel corn 1 (15 oz.) can black beans 1 (15 oz.) can pinto beans (or chili beans or kidney beans) 1/2 cup tomato sauce 1 Tbsp. tomato paste Oils and Vinegars 1 tsp. extra-virgin olive oil Protein/Other 1 lb. raw 93% lean ground turkey 2 Tbsp. prepared hummus

19. DID YOU KNOW? Flaxseed is a tiny seed that provides 3 incredible benefits for your diet. First, flax is a great source of fiber. Each tablespoon of flax contains about 8 grams of fiber. This helps keep the bowels regular. Because of all the fiber, be sure to start slow (say, with a half-teaspoon) and build up. Otherwise, you may experience bloating. Second, flax is a plant source of omega- 3. These essential fatty acids play an important role in the anti-inflammatory system of our body. Third, flax contains lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms. DAY 5 BREAKFAST LUNCH DINNER INGREDIENTSINSTRUCTIONS 1 cup water 1/2 cup old-fashioned rolled oats 1/2 cup “Triple Berries” (Blueberries, raspberries and blackberries) 2 tablespoons ground flaxseed meal 1/4 cup skim milk (non-dairy milk works too, almond milk) Bring water and salt to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place oatmeal in small bowl and top with flaxseed meal and triple berries. Add milk and stir thoroughly. NUTRITION 4 oz. cooked chicken breast tenderloins 2 cups fresh arugula 10 cherry tomatoes (or grape tomatoes), cut in half ½ cup canned, drainer artichoke hearts 1 1/2 tsp. extra-virgin olive oil 1 Tbsp. balsamic vinegar Grill chicken tenderloins until no longer pink (5 minutes/side). Place arugula, tomatoes, and artichoke hearts in a large serving bowl. Drizzle with oil and vinegar; toss gently to blend. Cut chicken into chunks and place on top of salad. 1/2 cup brown rice 1 cup water ½ cup canned low-sodium black beans, drained ¼ tsp. extra-virgin olive oil 1 dash ground chili powder 1 pinch ground cumin ¼ tsp. ground coriander 1 tsp. Bragg Liquid Aminos Himalayan salt (to taste; optional) ¼ cup cooked corn kernels ¼ medium avocado, mashed 2 Tbsp. fresh salsa (pico de gallo) 1 (6-inch) corn tortilla To make the brown rice, combine 1 cup of brown rice with 2 cups of water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 50 minutes. Keep covered the entire time (without lifting lid even to peek) or rice will not cook evenly. Remove pan from heat and let rice sit, covered (still no lifting lid at all—this is very important!), for 10 minutes. This will make 6 servings of brown rice. Combine black beans, oil, chili powder, cumin, coriander, Bragg Liquid Aminos, and salt (if desired) in a medium saucepan. Mix well. Heat mixture over medium heat for 1 to 2 minutes or until heated through. Gently fold ¾ cup of brown rice and corn into bean mixture. Combine mashed avocado and fresh salsa in small bowl; mix well. Place Black Beans and Rice and corn on one half of tortilla; fold. Serve with avocado and salsa mixture. Southwestern Veggie Tacos Chicken Arugula Salad Triple Berry Oatmeal Calories: 466 Total Fat: 11 g Saturated Fat: 2 g Cholesterol: 0 mg Sodium: 1,336 mg Carbohydrate: 79 g Fiber: 17 g Sugar: 5 g Protein: 14 g Calories: 320 Total Fat: 21g Saturated Fat: 2 g Cholesterol: 96 mg Sodium: 421 mg Carbohydrate: 15g Fiber: 4 g Sugar: 7 g Protein: 20g Calories: 204 Total Fat: 8 g Saturated Fats: 1 g Cholesterol: 1 mg Sodium: 32 mg Carbohydrate: 29 g Dietary fiber: 8 g Sugars: 9 g Protein: 8 g 19 SHOPPING LIST Veggies & Fruits 1/2 cup “Triple Berries” (Blueberries, raspberries and blackberries) 2 cups fresh arugula 10 cherry tomatoes (or grape tomatoes) ¼ medium avocado, mashed 2 Tbsp. fresh salsa (pico de gallo) Dairy 1/4 cup skim milk (non-dairy milk works too, almond milk) Herbs & Spices 1 dash ground chili powder 1 pinch ground cumin ¼ tsp. ground coriander Himalayan salt (to taste; optional) Staples 1/2 cup old-fashioned rolled oats 2 tablespoons ground flaxseed meal 1/2 cup brown rice 1 tsp. Bragg Liquid Aminos 1 (6-inch) corn tortilla Canned Goods ½ cup canned artichoke hearts ½ cup canned low-sodium black beans ¼ cup cooked corn kernels Oils and Vinegars 1 1/2 tsp. extra-virgin olive oil 1 Tbsp. balsamic vinegar ¼ tsp. extra-virgin olive oil Protein 4 oz. cooked chicken breast

20. SNACK OPTIONS INGREDIENTSINSTRUCTIONS 1 medium celery stalk 1 Tbsp. all-natural peanut butter, almond butter, or PB2 Spread celery with peanut butter; top with raisins. Cut stalk into 3 pieces. Celery PB Boats NUTRITION : Calories: 78 /Total Fat: 5 g /Saturated Fat: 2 g / Cholesterol: 187 mg /Sodium: 329 mg / Carbohydrate: 1 g / Fiber: 0 g / Sugar: 1 g /Protein: 6 g 1 large egg Cold water Himalayan Salt & Pepper (to taste) Place egg in small saucepan and add water t cover egg by 1 inch. Place over high heat and bring water just to a boil, let stand 12 minutes. Remove egg from hot water and serve warm. Hard-Boiled Egg NUTRITION : Calories : 78 /Total Fat: 5 g I Saturated Fat: 2 g / Cholesterol: 187 mg I Sodium: 329 mg I Carbohydrate: 1 g / Fiber: 0 g I Sugar: 1 g I Protein: 6 g 1/2 cup shelled organic edamame, steamed or boiled Place edamame in medium serving bowl. Edamame NUTRITION : Calories : 90 I Total Fat : 4 g I Saturated Fat: 1 g / Cholesterol: 0 mg I Sodium : 8 mg I Carbohydrate: 7 g / Fiber: 2 g I Sugar : 2 g I Protein: 8 g 1 whole-grain brown rice cake ½ tsp. all-natural almond butter ½ medium banana, sliced Spread rice cake with almond butter and top with banana slices. Almond Butter Rice Cake NUTRITION : Calories: 136 I Total Fat: 5 g I Saturated Fat: 0 g / Cholesterol: O mg I Sodium: 1 mg I Carbohydrate: 22 g / Fiber: 2 g I Sugar: 8 g I Protein: 3 g 1 cup red or green grapes. Grapes NUTRITION : Calories: 106 / Total Fat: 0 g / Saturated Fat: 0 g / Cholesterol: 0 mg / Sodium: 3 mg / Carbohydrate: 28 g Fiber: 1 g / Sugar: 24 g / Protein: 1 g 1 (14.5 oz.) can green beans, drained (or 3 cups fresh green beans, steamed, cooled) ½ cup canned kidney beans, drained ½ cup canned white (cannellini) beans, drained 1 tsp. extra-virgin olive oil 1 tsp. vinegar Sea salt and ground black pepper (to taste; optional} Place green beans, kidney beans, and white beans in a large bowl. Add oil and vinegar; toss gently to blend. Season with salt and pepper if desired. Three Bean Salad (Makes 6 servings, ½ cup each) NUTRITION : Calories: 61 I Total Fat: 1 g I Saturated Fat: 0 g / Cholesterol: 0 mg I Sodium : 197 mg I Carbohydrate: 10 g / Fiber: 3 g I Sugar: 1 g I Protein: 3 g 20 SHOPPING LIST Veggies & Fruits 1 medium celery stalk 1/2 cup shelled organic edamame ½ medium banana 1 cup red or green grapes. Dairy 1 large egg Herbs & Spices Himalayan Salt & Pepper (to taste) Staples 1.5 Tbsp. all-natural peanut butter, almond butter, or PB2 1 whole-grain brown rice cake Canned Goods 1 (14.5 oz.) can green beans (or 3 cups fresh green beans) ½ cup canned kidney beans, drained ½ cup canned white (cannellini) beans, drained Oils and Vinegars 1 tsp. extra-virgin olive oil 1 tsp. vinegar

21. SNACK OPTIONS INGREDIENTSINSTRUCTIONS ½ cup plain greek yogurt 2 tsp. raw honey 1 tsp. finely grated grapefruit peel. Combine all ingredients. Citrus Yogurt NUTRITION : Calories: 96 / Total Fat: 0 g / Saturated Fat: 0 g / Cholesterol: 0 mg / Sodium: 80 mg /Carbohydrate: 20 g / Fiber: 0 g / Sugar: 19 g / Protein: 6 g 1/3 cup cooked quinoa 2 Tbsp. coconut milk beverage 4 sliced medium strawberries Pour coconut milk over cooked quinoa and top with strawberries. Sweet Quinoa NUTRITION : Calories: 99 / Total Fat: 2 g / Saturated Fat: 1 g / Cholesterol: 0 mg / Sodium: 9 mg / Carbohydrate: 18 g / Fiber: 3 g / Sugar: 3 g / Protein: 3 g 1 medium celery stalk 2 oz. drained solid white tuna (in water) 1 tsp. fresh lemon juice ½ tsp. extra-virgin olive oil. Fill celery with tuna and top with lemon and oil. Tuna Celery Boat NUTRITION : Calories: 100 /Total Fat: 4 g /Saturated Fat: 1 g /Cholesterol: 24 mg /Sodium: 60 mg /Carbohydrate: 2 g /Fiber: 1 g /Sugar: 1 g / Protein: 14 g 1 whole-grain brown rice cake ½ tsp. all-natural almond butter ½ medium banana, sliced Spread rice cake with almond butter and top with banana slices. Almond Butter Rice Cake NUTRITION : Calories: 136 I Total Fat: 5 g I Saturated Fat: 0 g / Cholesterol: O mg I Sodium: 1 mg I Carbohydrate: 22 g / Fiber: 2 g I Sugar: 8 g I Protein: 3 g ½ cantaloupe (or 1 ½ cups cubed honeydew or 1 ½ cups cubed watermelon) Fresh Melon NUTRITION : Calories: 94 /Total Fat: 1 g /Saturated Fat: 0 g / Cholesterol: 0 mg /Sodium: 44 mg /Carbohydrate: 23 g / Fiber: 2 g / Sugar: 22 g / Protein: 2 g 21 SHOPPING LIST Veggies & Fruits 1 tsp. finely grated grapefruit peel 4 sliced medium strawberries 1 medium celery stalk 1 tsp. fresh lemon juice ½ medium banana ½ cantaloupe (or 1 ½ cups honeydew or 1 ½ cups watermelon) Dairy ½ cup plain greek yogurt Staples 2 tsp. raw honey 1/3 cup cooked quinoa 1 whole-grain brown rice cake ½ tsp. all-natural almond butter 2 Tbsp. coconut milk beverage Canned Goods 2 oz. drained solid white tuna (in water) Oils and Vinegars ½ tsp. extra-virgin olive oil

22. ADDITIONAL RECIPES LUNCH OR DINNER 1 sweet potato (aka garnet yam) ¼ red bell pepper 1 cup vegetable broth or water 1 tsp. finely grated peeled ginger root 1½ tsp. extra virgin olive oil 2 tsp. miso paste, diluted in 1 tsp. hot water Tamari or Bragg ® Liquid Aminos, Himalayan salt, and herbal seasoning (to taste) Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred. Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.) Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired. Serves 1. Sweet Potato and Roasted Red Pepper Bisque 220 calories 7 g fat 1 g saturated fat 0 mg cholesterol 530 mg sodium 35 g carbohydrate 6 g fiber 3 g protein 509 mg potassium 22 1 medium kiwifruit, peeled, diced 1 cup fresh pineapple chunks 1 cup cubed papaya 2 Tbsp. Toasted Pumpkin Seeds 1 tsp. unsweetened shredded coconut Combine kiwifruit, pineapple, and papaya in medium bowl. Sprinkle with toasted pumpkin seeds and shredded coconut. To make a batch of toasted pumpkin seeds, use approx. 2 cups raw green pumpkin seeds (without shells). Preheat oven to 400° F. Arrange pumpkin seeds in a single layer on a baking sheet. Bake for 5 to 10 minutes, stirring every 5 minutes, until very aromatic and slightly browned, being careful not to burn. Let cool before handling. Store in airtight container. Calories: 305 Total Fat: 11 g Saturated Fat: 2 g Cholesterol: 0 mg Sodium: 17 mg Carbohydrate: 52 g Fiber: 9 g Sugar: 35 g Protein: 6 g Fruit Salad with Pumpkin Seeds BREAKFAST 3 (5 oz.) cans water packed tuna, no added salt, water drained 3 eggs 2 tablespoons lemon juice (about 1/2 a large lemon) 1/2 cup chopped red onion 1 teaspoon dried parsley 1/2 teaspoon dried dill 1 teaspoon garlic powder Oil for cooking Stir everything together in a medium mixing bowl until well combined. Form small patties with your hands (about 1 1/2 inches in diameter). Cook in a skillet using a heart healthy oil. Makes 12 patties. Tuna Patties For one Patty: Calories: 72 Total Fat: 2 gm Cholesterol: 65 mg Sodium: 39 mg Carbohydrates: 2 gm Dietary fiber: 0 gm Sugars: 1 gm Protein: 12 gm

23. ADDITIONAL RECIPES 23 ½ cup fresh corn kernels 1 cup water ¾ cup shelled edamame 1 Tbsp. extra-virgin olive oil ½ medium shallot, diced ½ medium red bell pepper, diced ¼ medium red onion, diced 1 Tbsp. rice vinegar 2 Tbsp. fresh lime juice 2 Tbsp. chopped fresh cilantro Himalayan salt (to taste; optional) Herbal seasoning blend (to taste; optional) Preheat oven to 400° F. Arrange corn kernels in a single layer on a baking sheet. Bake for 10 minutes, or until they caramelize and begin to brown, but before they harden. Remove from oven and set aside. While corn roasts, bring water to a boil in a small saucepan over medium heat; Add edamame; cook for 5 to 7 minutes. Drain. Set aside. Heat oil in medium skillet over medium heat. Add shallot, bell pepper, and onion; cook, stirring frequently, for 10 minutes, or until soft. Add corn and edamame; cook, stirring frequently, for 5 minutes. Remove from heat. Add vinegar, lime juice, and cilantro, plus salt and seasoning blend (if desired). Mix well. Calories: 369 Total Fat: 20 g Saturated Fat: 3 g Cholesterol: 0 mg Sodium: 324 mg Carbohydrate: 35 g Fiber: 7 g Sugar: 11 g Protein: 14 g Edamame and Roasted Corn Succotash LUNCH OR DINNER ½ cup canned pinto beans, with liquid 1 cup cooked brown rice, heated (see recipe on pg. 75) 1 tsp. extra-virgin olive oil 1 tsp. ground smoked paprika 1 dash ground cumin ¼ tsp. ground coriander 1 tsp. Bragg Liquid Aminos Himalayan salt (to taste; optional) Heat beans in medium saucepan over medium heat for 3 to 5 minutes, or until hot. Drain. Add oil, paprika, cumin, coriander, and Bragg Liquid Aminos, plus salt (if desired); mix well. Gently fold beans into warm cooked rice. Calories: 371 Total Fat: 7 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 759 mg Carbohydrate: 68 g Fiber: 11 g Sugar: 2 g Protein: 12 g Pinto Beans and Rice ½ cup extra-virgin olive oil ¼ cup red wine vinegar 1 tsp. Himalayan salt 1 tsp. raw honey (or pure maple syrup) 2 Tbsp. fresh lemon juice 2 tsp. chopped fresh herbs (like basil, oregano, parsley, or dill) (to taste; optional) ½ cup extra-virgin olive oil ¼ cup red wine vinegar 1 tsp. Himalayan salt 1 tsp. raw honey (or pure maple syrup) 2 Tbsp. fresh lemon juice 2 tsp. chopped fresh herbs (like basil, oregano, parsley, or dill) (to taste; optional) Calories: 130 Total Fat: 14 g Saturated Fat: 2 g Cholesterol: 0 mg Sodium: 286 mg Carbohydrate: 2 g Fiber: 0 g Sugar: 2 g Protein: 0 g Vinaigrette Salad Dressing

24. ADDITIONAL RECIPES DINNER ¼ cup of water ½ Tbsp. extra-virgin olive oil 1 tsp. fresh lemon juice Sea salt and ground black pepper (optional) 1 8oz raw cod fillets (or any white fish fillets, like halibut) Mango Salsa: ½ medium mango, peeled, diced 1 Tbsp. finely chopped onion ¼ medium tomato, chopped ½ tsp. finely chopped jalapeno ½ fresh cilantro sprig, chopped Preheat oven to 350° F. Combine water, oil, and lemon juice in an ovenproof dish or casserole with a cover; mix well. Place cod in mixture and turn to coat all sides; season with salt and pepper if desired. Bake cod, covered, for 20 to 25 minutes, basting at least once with juices. Top cod with Mango Salsa and serve. Combine mango, onion, tomato, jalapeno, and cilantro in a medium bowl; mix well. Chill covered, in fridge. AND Cod with Mango Salsa Sweet Potato Calories: 325 Total Fat: 9 g Saturated Fat: 1 g Cholesterol: 97 mg Sodium: 261mg Carbohydrate: 20g Fiber: 2 g Sugar: 16 g Protein: 42 g 1 medium sweet potato 1 tsp. raw honey 1 dash ground nutmeg Preheat oven to 450° F. Scrub sweet potato; place potato on oven rack and bake for 35 to 45 minutes, or until fork-tender. Remove from oven ; pierce with a fork to let steam out. Cut a 1112 inch cross in center of potato. Drizzle with honey and sprinkle with nutmeg. Calories: 74 Total Fat: O g Saturated Fat: O g Cholesterol: a mg Sodium: 140 mg Carbohydrate: 18 Fiber: 2 g Sugar : 12 g Protein: 1 g 24 1 Tbsp. extra-virgin olive oil ½ to 1 tsp. curry powder ½ medium head cauliflower, stems removed, trimmed into large florets ¼ tsp. Himalayan salt Preheat oven to 400° F. Heat oil in small skillet over medium-low heat. Add curry powder; cook, stirring constantly, for 15 to 30 seconds, or until fragrant, taking care not to burn. Remove from heat. Combine cauliflower and curry mixture in glass baking dish. Add salt (if desired); mix well. Bake, stirring gently 2 to 3 times, for 20 to 25 minutes, or until tender. Calories: 194 Total Fat: 14 g Saturated Fat: 2 g Cholesterol: 0 mg Sodium: 1,177 mg Carbohydrate: 15 g Fiber: 6 g Sugar: 5 g Protein: 6 g Curried Cauliflower LUNCH OR DINNER

25. SHAKEOLOGY RECIPES *OPTIONAL* Vanilla Recipes Mojito 1 serving of Vanilla Shakeology  1 Tbsp. fresh lime  2 Tbsp. chopped fresh mint leaves  1 cup water  5-8 ice cubes Calories: 166 Protein: 15 g Carbs: 22 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat:: 10 Sweet Almond Sunrise 1 serving of Vanilla Shakeology  1 cup almond milk  1 Tbsp. nonfat plain yogurt  1 tsp. honey  5-8 ice cubes Calories: 198 Protein: 20 g Carbs: 23 g Fat: 5 g Saturated Fat: < 1 g Calories from Fat:: 27 Strawberry Tango 1 serving of Vanilla Shakeology  ½ cup strawberries  ½ cup mango  1 cup water  5-8 ice cubes Calories: 230 Protein: 16 g Carbs: 57 g Fat: 0.5 g Saturated Fat: < 1 g Calories from Fat:: 3 Strawberry Peach Paradise 1 serving of Vanilla Shakeology  ½ cup strawberries  ½ cup peaches  1 cup water  5-8 ice cubes Calories: 253 Protein: 17 g Carbs: 43 g Fat: 1.5 g Saturated Fat: < 1 g Calories from Fat:: 12 Berry Surprise 1 serving of Vanilla Shakeology ½ cup fresh or frozen raspberries 1 cup unsweetened rice milk Calories: 282 Protein: 19 g Carbs: 45 g Fat: 4 g Fiber: 8 g Sugar: 20 g 25

26. SHAKEOLOGY RECIPES *OPTIONAL* Chocolate or Vegan Chocolate Recipes Chocolate Covered Strawberries 1 serving of Chocolate Shakeology  1 cup of strawberries  1 cup of water  5-8 ice cubes Calories: 188 Protein: 18 g Carbs: 28 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10 Chocolate Twilight 1 serving of Chocolate Shakeology  1 tsp. vanilla extract  1 cup water  5-8 ice cubes Calories: 144 Protein: 17 g Carbs: 18 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10 Coconut Dream 1 serving of Chocolate Shakeology  1 tsp. coconut extract  ½ cup skim (nonfat milk - for Vegan use Almond Milk)  ½ cup water  5-8 ice cubes Calories: 200 Protein: 21 g Carbs: 28 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat:: 10 Chocolate Raspberry 1 serving of Chocolate Shakeology  1 cup raspberries  1 cup water  5-8 ice cubes Calories: 213 Protein: 18 g Carbs: 32 g Fat: 2 g Saturated Fat: < 1 g Calories from Fat: 20 Choconana 1 serving of Chocolate Shakeology  1 medium banana  1 cup water  5-8 ice cubes Calories: 245 Protein: 18 g Carbs: 44 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat:: 10 26

27. SHAKEOLOGY RECIPES *OPTIONAL* Mojito 1 serving of Tropical Strawberry Shakeology  1 Tbsp. fresh lime  2 Tbsp. chopped fresh mint leaves  1 cup water  5-8 ice cubes Calories: 166 Protein: 15 g Carbs: 22 g Fat: 1 g Saturated Fat: < 1 g Calories from Fat: 10 Sweet Almond Sunrise 1 serving of Tropical Strawberry Shakeology  1 cup almond milk  1 Tbsp. nonfat plain yogurt  1 tsp. honey Calories: 198 Protein: 20 g Carbs: 23 g Fat: 5 g Saturated Fat: < 1 g Calories from Fat: 27 Sweet Mango 1 serving of Tropical Strawberry Shakeology  1 cup water  ½ cup sliced mango  1 tsp. honey Calories: 205 Protein: 17 g Carbs: 28 g Fat: 2.2 g Saturated Fat: 0 g Calories from Fat: 2 Almond Paradise 1 serving of Tropical Strawberry Shakeology  1 cup unsweetened almond milk  1 tsp. natural almond butter Calories: 233 Protein: 17 g Carbs: 23 g Fat: 7 g Saturated Fat: < 1 g Calories from Fat: 64 Coconut Paradise 1 serving of Tropical Strawberry Shakeology  1 cup almond milk  1 tsp. coconut extract Calories: 222 Protein: 25 g Carbs: 20 g Fat: 2 g Saturated Fat: 0 g Calories from Fat: 4 Strawberry or Vegan Tropical Strawberry 27

28. SHAKEOLOGY RECIPES *OPTIONAL* Greenberry Recipes 28 Almond Berry 1 serving of Greenberry Shakeology  1 cup almond milk Calories: 170 Fat: 5 g Carbohydrate: 15 g Fiber: 5 g Sugar: 6 g Protein: 18 g Freshie 1 serving of Greenberry Shakeology  2 Tbsp. fresh lime juice  ⅔ cup cubed cantaloupe  ½ cup water Calories: 174 Fat: 2 g Carbohydrate: 24 g Fiber: 5 g Sugar: 15 g Protein: 18 g Coco-Watermelon 1 serving of Greenberry Shakeology  1 cup coconut water  ½ cup cubed watermelon Calories: 187 Fat: 2 g Carbohydrate: 26 g Fiber: 4 g Sugar: 18 g Protein: 17 g Strawberry Lemonade 1 serving of Greenberry Shakeology  Juice of 1 small lemon  1 cup strawberries  1 cup water Calories: 198 Fat: 0.5 g Carbs: 31 g Protein: 16 g Saturated Fat: < 1 g Strawberry Peach Paradise 1 serving of Greenberry Shakeology  ½ cup strawberries  ½ cup peaches  1 cup water Calories: 253 Fat: 1.5 g Carbs: 43 g Protein: 17 g Saturated Fat: < 1 g 28

29. MondayTuesdayWednesdayThursdayFriday Breakfast Snack Lunch Snack Dinner MEAL PLANNER 29

30. SHOPPING LIST FOR THE 5 DAY MEAL PLAN VEGETABLESMEATS, DELI & SEAFOOD 1 lb. raw 93% lean ground turkey 8 oz. Chicken Breast Tenderloins 1 Pepperoncini, sliced (optional) 3 oz. low-sodium, Nitrite-free Turkey 6 oz. Wild-caught Salmon Fillet WHOLE GRAINS 1 cup Old-fashioned Rolled Oats 1 (6-inch) Corn Tortilla 1 (6-inch) Whole Wheat Tortilla 1.5 cups Brown Rice 3 slices Whole Grain Bread 3 Tbsp. Farina Cereal ¼ cup Romaine Lettuce 2 cups Arugula 2 cups Baby Spinach 3 cups Salad Greens 1 1/4 cup Alfalfa Sprouts 1 small head Bok Choy 1 Jicama (usually found near beets) Carrots 3 Medium Cucumbers 1 Medium Red Bell Pepper 1 Bundle of Asparagus 1 Head of Broccoli 3 Medium Tomatoes 2 cups Cherry (or Grape) Tomatoes 1 ½ cups Kale or Spinach 1 large or 2 Small Zucchini Small Piece of Ginger Root 1 Small White or Yellow Onion 1 Small Red Onion Garlic 3 Lemons 2 Tbsp. Fresh Salsa (pico de gallo) FRUITS 2 Apples 1 Medium Papaya (unripe) 1 Medium Mango 1 cup Triple Berry Medley (Blueberries, Raspberries, Blackberries) 2 Medium Avocados CANNED GOODS 2 cups Whole-Kernel Corn 1.5 (15 oz.) cans Low-sodium Black Beans ½ cup canned, Artichoke Hearts 1 (15 oz.) can Pinto Beans (or chili beans /kidney ) 1 Tbsp. Tomato Paste 1/2 cup Canned Diced Tomatoes, with juice 1/2 cup Tomato Sauce NUTS, SEEDS & BAKING ¼ cup Raw Cashews 1 Cup Chopped Raw Walnuts 1 Tbsp. Pure Raw Honey 2 tsp. Unsweetened Shredded Coconut 2 Tbsp. Ground Flaxseed Meal (Optional) FRESH HERBS 2 Tbsp. Chopped fresh basil 2 Tbsp. chopped fresh Italian parsley 1 Tbsp. fresh chopped cilantro (optional) OILS / CONDIMENTS Extra-Virgin Olive Oil Balsamic Vinegar Red Wine Vinegar Sesame Oil (Optional) Coconut Oil Tamari or Braggs Liquid Aminos HOUSEHOLD REFRIGERATED 1 cup Plain Greek Yogurt 1/4 cup Skim Milk (non-dairy milk works too, almond, coconut, or rice milk) 2 Eggs 2 Tbsp. Prepared Hummus DRY HERBS & SEASONINGS Himalayan Salt Ground Cinnamon Ground Coriander Herbal seasoning blend Chili Powder Ground Cumin OTHER 30 This list includes the ingredients for the 5-day Meal Plan for Breakfast, Lunch and Dinner. Please note that snack ingredients are NOT included in this list. Most of the amounts listed above are for one serving. If you will be doubling or quadrupling the recipes, make sure to adjust the amounts accordingly.

31. SHOPPING LIST VEGETABLESMEATSWHOLE GRAINS FRUITSSEAFOODFROZEN REFRIGERATEDCONDIMENTS/OILSHOUSEHOLD / OTHER 31