Drink 16oz of water upon waking & eat breakfast within 1 hour
30 Minutes workout


5 Minute Scramble


1 tsp coconut oil, 6 egg white, 1 whole egg and scramble

Top with:
– 3 tbsp salsa
– ¼ avocado, sliced
(30 minutes before morning snack, drink 16 oz of water)

AM Snack:

Berry Parfait (or any flavor Shakeology blended with water)


3/4 c nonfat greek yogurt
1 tbsp sliced almonds
1/2c fresh raspberries
(30 minutes before lunch, drink 16 oz of water)


Chicken Waldorf Salad


5 oz chicken breast, cubed
2 c organic spinach or romaine
¼ c green apple, cubed
1 tbsp chopped walnuts
¼ c sliced grapes
2 tbsp lemon vinaigrette topped with sea salt and pepper to taste

3.5 tbsp extra virgin olive oil

3.5 tbsp white wine vinegar
2.5 tbsp lemon juice
½ tsp raw honey
1tsp Dijon mustard

Shake well store extra in container- 5 servings
(30 minutes before afternoon snack, drink 16 oz of water)

PM Snack:

Turkey Cottage Cheese Rolls


3 slices Turkey breast
¼ c non-fat organic cottage cheese
½ red bell pepper, sliced

Place cottage cheese and red bell pepper on top of turkey slices and roll
(30 minutes before dinner drink 16 oz of water)


Steak with broccoli & Sweet Potato


4 oz grass fed steak, marinated with 1/2tbsp soy sauce, 1 crushed garlic clove and black pepper for 1 hour prior to cooking (or overnight). Grill until desired temperature.

½ medium baked sweet potato-pierce potato with fork several times, wrap with tin foil and bake at 400 for 30-45 minutes

1c steamed broccoli sprinkled with 1 tbsp Parmesan cheese