S U M M E R

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the

Strongest In August
5 Day Clean Eating Challenge

Do You Want To
Be Successful This
Week?
Heres What You Need
To Do
Add Nutrients: (If you have
packets) Replace one meal a
day with Shakeology.!
Eat Clean: Choose recipes
provided in this packet.!
Cut the Junk: Avoid artifcial
sweeteners, processed foods,
soda and alcohol.
Hydrate: Drink 64 to 80
ounces of water a day. Need
flavor? Add a lemon.
Burn: Exercise at least six
days a week.!
Connect: Share your points
and progress with your
teammates in the group.

Meal Plan and Guide

Welcome to 5 days of clean eating, exercise, and
support! Please take a minute to look through this
meal plan and make your shopping list. The best
road to success is through solid preparation!
Structure Your Meals
To succeed, it is vital to follow a consistent eating schedule.
Consistency will actually give you a profound sense of control,
and assure you dont get overly hungry (which leads to overeating). Plus it will spike your metabolism!
Breakfast
Snack
Lunch
Snack
Dinner

within an hour of waking up

2-3 hours after breakfast
2-3 hours after snack!
2-3 hours after lunch
2-3 hours after snack

7AM
9-10AM
12-1PM
3-4PM
7-8PM

The most important parts of this schedule are that you eat
breakfast and that you stop eating three hours before bed. This
will ensure that your body goes into fat-burning mode while
youre sleeping. You will wake-up hungry for breakfast. If you
feel hungry before bed drink an extra glass of water.

STRONGEST IN AUGUST

SUMMER 2015

Breakfast
Egg Scramble
Egg scramble: Choice of two or three
veggies, two eggs, and toppings
Example:
Veggie ideas: Spinach, zuchinni, onion,
mushrooms, or bell peppers
Topping ideas: tomatoes, avocado, basil,
cilantro, salt & pepper

Oatmeal
Oatmeal with raisins (handful), walnuts
(handful), and maple syrup (1 TBSP), dash of
cinnamon.

Banana Pancakes
1 large banana and two eggs: Smash banana
very thoroughly and add eggs. Beat together
and add cinnamon, nutmeg, or flaxseeds as
desired. Cook like normal pancakes. Add
maple syrup to taste or almond butter
instead. (you can eat the entire batter for
yourself!) these pancakes are good without
syrup or butter, so if you can, eat without
any topping!

Eggs Any Style

2 Eggs (scrambled, fried, or soft boiled)
1 or 2 Slices of Ezekiel toast topped with
avocado, tomato, salt and pepper (or you
can add almond or peanut butter to toast)
(Use avocado total and sliced tomato)

Granola Bowl
1 cup Granola in Almond Milk with
blueberries/raisons and walnuts

STRONGEST IN AUGUST

SUMMER 2015

Lunch
Tuna or Turkey Wrap
Example:
Whole wheat Tortilla preferred (or any
flour tortilla is ok)
1/2 can of Tuna mixed with 2Tbsp of Hummus
(your choice of hummus flavor) or use 2-3

Snow Pea and Asparagus Salad

- Dressing:Grated Zest of 12 lemon 2 TBSP
lemon juice1 tsp dijon mustard2 TBSP olive
oilsalt and pepper to taste
- Salad:1 TBSP olive oil1 lb. fresh
asparagus, sliced into 1 inch pieces 34
pound of snow peas1 TBSP fresh dill
Whisk Dressing ingredients together. Add
oil and whisk again. Mix with the veggies
which have been gently stir fried or
steamed. Toss with salt, pepper and

Chicken Spinach Salad

Example: Use Left over sauted chicken from
Dinner if you have it. Slice over a bed of
fresh spinach. Add cucumber, tomato,
onion, and peppers. Dress with Olive Oil
and Balsamic vinegar.

Big Greens & Protein

Example: (spinach, romaine or arugula)
with some kind of protein on top (chicken,
salmon, tuna). Add veggies freely!
Top with Light Dressing

Beans & Rice

Example:
Cut up a clove of garlic and throw into a
pot with 1 can of black, pinto, or kidney
beans. Add 1 cup of water and let
boil/simmer till cooked.

STRONGEST IN AUGUST

SUMMER 2015

Dinner
Stirfry with Chicken/Tofu Over Quinoa
Example: Pick your favorite 2 hearty
vegetables (kale, asparagus, mushroom,
spinach, broccoli, etc) and add
tofu/chicken for a great stir-fry. Add 2
Tbsp of Island Soyaki (available at trader
joes) or use low sodium soy sauce and
garlic to the stir-fry and place over cup
of cooked quinoa.
(NOTE: you can substitute rice for quinoa
but its not ideal)

Salmon with Sauted Spinach

(sub for asparagus, kale, or hearty
green)
Bake or Grill a 5-8 oz salmon filet (add
lemon, garlic, or Cajun spices)
Saute your veggies for a hearty side

Sauted Chicken Breast (5 oz)

Example: Saut chicken breast in a pan with
some olive oil and a cup of water on
medium heat. Sprinkle the chicken with some
cumin, yellow curry, salt, pepper, and chili
peppers.
Add a hearty vegetable side (should take up
of your plate: Options: Spinach, Kale,
Cauliflower, Brussel Sprouts, Asparagus,
Bok Choy

Spaghetti Squash With A Veggie or

Ground Turkey Spaghetti Sauce

Example:
Bake Spaghetti squash cut side down for 40
minutes on 375. Be sure its tender and you
can stick a knife easily through the skin.
Fork out the squash in strings lengthwise.
1-2 cups is a serving.
Spaghetti sauce: Cook a stir-fry of veggies
(onion, zucchini, mushroom, etc) in a healthy
spaghetti sauce. (you could also use
ground turkey instead of veggies for a
Rice With Lentils & Roasted
spaghetti sauce)
Red Peppers
Add on top of the 2 cups of Spaghetti
1/2
c
cooked
rice,
1/4 c cooked lentils, 1/4 c
Squash.
roasted red peppers (from jar), 1/4 c chopped
almonds, 2 tbsp citrus vinaigrette (-3 TBSP
OJ, 2 TBSP lemon juice, 1/2 tsp raw honey, 2
TBSP dijon mustard, 3 TBSP extra virgin
olive oil.)
mix all together.

STRONGEST IN AUGUST

SUMMER 2015

Snacks
2 celery stalks and 1 TBSP of low-fat
or natural peanut butter or almond
butter Option: 2 celery stalks and 1
TBSP of low-fat or natural peanut
butter
or almond butterOption: 8 walnuts and
1/4 cup raisins
8 walnuts and 1/4 cup raisins
2 TBSPs hummus and 1/2 cup of carrot
or red pepper
a handful of almondsOption: 2 TBSPs
hummus and 1/2 cup of carrot or red
pepper
1 piece of fruit and 1/4 cup of dried
cranberries Option: a handful of
almonds
1 cup shelled edamame Option: 1 piece
of fruit and 1/4 cup of dried
cranberries
1 hard-boiled egg and 6 to 10 whole
grain crackers 1 to 2 cups of any raw
vegetables
Option: 1 cup shelled edamame1/2 an
avocado spread on a piece of toasted
Ezekiel bread
Option: 1 to 2 cups of any raw
vegetables

Shakeology Tips
The longer your blend your shake, the more
it will expand.
Use 8 ounces of almond milk, soy milk, or
coconut milk to thicken your shake.
Use 8 ounces of water for a thinner
consistency, with fewer calories.
If you want a thicker, creamier shake, add 1/4
of an avocado.
If you have extra shake, keep it in the fridge.
Drink up to two hours later.
Use frozen fruit and only a few ice cubes to
make it like a smoothy (1/2 frozen banana ,
frozen strawberries or frozen
blueberries), but add extra ice if you desire
more thickness.
Replace your weakest meal of the day (the
one you struggle with the most) with a
Shakeology.