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


Strawberry Almond Protein Smoothie (or Shakeology with Almond milk and ½ banana, & ice)


Blend until desired consistency:

– 1 C Strawberries
– 8 oz unsweetened vanilla almond milk
– ½ banana

– ½ tbsp. almond butter
– 1 scoop Vanilla Whey Protein Powder
– Ice
(30 minutes before morning snack, drink 16 oz of water)

AM Snack:

Hard Boiled Eggs


2 hard-boiled eggs, sea salt and pepper to taste
(30 minutes before lunch, drink 16 oz of water)


Avocado Chicken Salad Sandwich


1 whole grain sandwich thin
3 oz baked chicken breast, shredded
Mix chicken well with ¼ avocado, 2 tbsp diced red pepper, 1/8 tsp cumin, 1/8 tsp paprika, sea salt and pepper to taste
Sandwich toppings: lettuce, tomato, cucumber slices
8 baby carrots on the side
(30 minutes before afternoon snack, drink 16 oz of water)

PM Snack:

Hummus & Crudité


2 tbsp classic or red pepper hummus dip
1 c raw veggies: Broccoli, snap peas, baby carrots
(30 minutes before dinner drink 16 oz of water)


Chicken Stir Fry


Heat ½ tbsp coconut oil and ½ tsp sesame oil over medium heat

6 oz chicken breast, cubed. Cook until no longer pink.

½ medium carrot, cut into thin slices, cook 2 minutes
¼ c broccoli florets- cook 5 minutes, ¼ c red bell pepper, sliced, ¼ c zucchini, sliced

¼ c sliced button mushrooms for the last 1-2 minutes
Toss with 1 ½ soy sauce (non-GMO) or Braggs Amino Acids