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The 24-Day Challenge®  is a comprehensive supplementation and nutrition program designed to give your body the jumpstart it needs to help you reach your goals. There's something for everyone – whether you are looking for weight management, energy, overall body composition or overall wellness. Thousands of people have experienced success on the 24-Day Challenge - you could be next!


Your 24-Day Challenge Includes:

  • 24-Day Challenge Daily Guide
  • One box of Herbal Cleanse
  • One box of AdvoCare® Fiber
  • One bottle of OmegaPlex®
  • Two boxes of AdvoCare Spark®
  • One box of MNS® 3, C or E
  • One box of Meal Replacement Shake
24 Day Challenge Bundle
Phase One - Cleanse Phase
Day 1 to 10 - Prepare your body for optimal nutrition.*

Cleanse Phase

Proper absorption of nutrients such as carbohydrates, proteins, fats, vitamins and minerals is essential to maintaining a healthy body. However, periodic lifestyle changes may generate the need for a "fresh start" - that's where the Cleanse Phase comes in. On Days 1-10 of the 24-Day Challenge, you will take three products.

These products, in conjunction with a healthy diet and exercise, help to rid your body of waste and prepare your body to better absorb nutrients.* This isn't the kind of cleanse where you drastically reduce calories or consume only liquids - this is the beginning of a healthier lifestyle!*

Herbal Cleanse System

The AdvoCare Herbal Cleanse System can help rid your body of waste and prepare the body for optimal nutrient absorption with its unique blend of herbal ingredients.* Using a systematic approach, this 10-day system guides you through the daily steps for thorough internal cleansing and improved digestion.*

Each Herbal Cleanse System includes three key products:

  • ProBiotic Restore™ capsules (in the Herbal Cleanse box)
  • Herbal Cleanse tablets (in the Herbal Cleanse box)
  • AdvoCare® Fiber
Use these three products for the duration of the 10-day Cleanse.

AdvoCare Fiber and Probiotic Restore Ultra is also available as a stand-alone item to help you reach your daily fiber intake goals.


Delivers a blend of DHA and EPA omega-3 fatty acids to support cardiovascular health and the immune and nervous systems, and supports healthy skin, hair and nails.*

OmegaPlex is a convenient way to get the omega-3 fatty acids that may be missing in your diet. Each serving of OmegaPlex contains a concentrate of 1,000 mg long-chain omega-3 fatty acids (600 mg of EPA and 400 mg of DHA). Omega-3 fatty acids are paramount for core nutrition because of their involvement in the transport of nutrients, the maintenance of healthy skin, and the support of a healthy immune system* Furthermore, it aids in weight management by supporting healthy metabolism, and providing and storing energy for the body.*

Spark® Stick Packs

Spark® delivers energy and enhanced mental focus with 20 vitamins, minerals and nutrients.*

Spark® is a unique blend of 20 vitamins, minerals and nutrients that work synergistically to provide a healthy and balanced source of energy.* Spark contains an effective amount of caffeine to give you a quick boost, B vitamins to enhance your body's natural ability to produce and sustain its own energy, and neuroactive amino acids that help increase your mental focus and alertness.*

Phase Two - Max Phase
Day 11 to 24 - Fuel your body for maximum results.*

Max Phase

After completing the Cleanse Phase, it’s time to move into days 11-24: The Max Phase. The Max Phase is about fueling your body in order to achieve maximum results*. During this phase you will take three products that work together to provide you sustained energy, appetite control, and core nutrition and support overall wellness.* Upon completion of the 24-Day Challenge, these products can continue to be taken every day as part of a healthy lifestyle.

MNS® 3

Our most comprehensive multinutrient dietary supplement system that focuses on energy, wellness and appetite control.*

MNS® 3 is our most comprehensive metabolic nutrition system. Not only will you benefit from appetite control and enhanced energy, you will also receive the best core nutrition with Coreplex®, CardioQ, Calcium Plus and OmegaPlex®.* lt's a fantastic alternative for anyone looking for a lower-caffeine MNS® system in comparison to MNS® C or E.* For energy, appetite control and overall outstanding core nutrition and wellness, MNS® 3 is your answer.*

Included in every strip pack of MNS® 3:

Before Breakfast Color Packet
Calcium Plus – 2 caplets
ActoTherm SR – 1 caplet

Before Lunch Color Packet
Calcium Plus – 2 caplets
BioTherm – 2 capsules

White Packet
CorePlex® – 3 caplets
CardioQ – 1 capsule

White Packet
OmegaPlex® – 2 softgels

Calcium Plus: Calcium Plus is a great source of calcium, an essential part of maintaining the strength and health of your bones and teeth.*

ActoTherm: This sustained-release product is a blend of botanicals including cinnamon, gotu kola, ginger and peppermint to support of energy production and appetite management.*

BioTherm: The synergistic combination of oolong tea, botanicals, B vitamins, and biotin helps support your body’s ability to utilize fats for energy production.*

CorePlex®: CorePlex is a synergistic blend of 36 vitamins, minerals, antioxidants (vitamins A, C, and E) and nutrients that can help the body promote and sustain health and well being.*

CardioQ: This product combines the ingredients CoQ10 and Lycopene to provide nutritional support for the cardiovascular system as well as for healthy aging.*CoQ10 is a powerful antioxidant that the human body produces naturally to generate energy. CardioQ contains 150 mcg of CoQ10 to help support processes where energy is needed the most, such as the heart and the liver.* Lycopene is a plant-based phytonutrient that provides cardiovascular and immune support. Lycopene in the daily diet also contributes to healthy aging.*

OmegaPlex®: OmegaPlex contains 500mg long-chain omega-3 fatty acids (300mg EPA and 200mg DHA) per soft gel that can help support cardiovascular health, joint health, and the maintenance of skin when consumed in combination with a healthy diet and exercise.*

Meal Replacement Shake

Delicious and portable shake mix that delivers a blend of protein, carbohydrates and fiber to keep you fueled and ready to tackle your day.

With 26 vitamins and minerals and 210-220 calories per serving, Meal Replacement Shakes are easy to digest and an excellent addition to your weight-management program.

Meal Replacement Shakes provide 24 grams of easy-to-digest protein and support the body's ability to lower body fat when used as an alternative to high calorie foods. With a 1:1 protein-to-carbohydrate ratio, Meal Replacement Shakes support weight management and provides sustained energy for daily physical activity.

Spark® Stick Packs

Spark® delivers energy and enhanced mental focus with 20 vitamins, minerals and nutrients.*

Spark® is a unique blend of 20 vitamins, minerals and nutrients that work synergistically to provide a healthy and balanced source of energy.* Spark contains an effective amount of caffeine to give you a quick boost, B vitamins to enhance your body's natural ability to produce and sustain its own energy, and neuroactive amino acids that help increase your mental focus and alertness.*

Companion Products

Companion products can be used in conjunction with the products that come with your 24-Day Challenge bundle. Although not officially part of the 24-Day Challenge, these products are fantastic complements to the program and can help target your specific goals.

AdvoCare Catalyst™

Provides a blend of branched-chain amino acids and L-glutamine to fuel your body with muscle-building components when combined with exercise and a healthy diet.*

Catalyst provides a blend of blend of branched chain amino acids, along with L-glutamine & L-arginine, to fuel your body with muscle-building components.* Catalyst helps repair and protect muscle, and provides amino acids needed to maintain and promote lean body mass, endurance and strength.* Catalyst helps retain muscle when used in combination with a healthy diet, exercise, and other AdvoCare products such as Meal Replacement Shakes or Muscle Gain™.


Contains key botanical extracts to help support efficient metabolism and manage appetite.*

ThermoPlus is an innovative product for supporting weight-loss goals that contains key botanical extracts, such as sage, niacinamide, oolong tea and guarana extracts, to help maintain efficient metabolism and suppress appetite.* The ingredients in ThermoPlus provide enhanced support for the body's ability to convert fat into energy and promote a healthy metabolism when used in conjunction with a healthy diet and exercise.*

Carb-Ease® Plus

For those who occasionally indulge in carbohydrate-heavy foods, Carb-Ease Plus helps inhibit the breakdown of carbohydrates and fats so the body is less likely to absorb them. *

Carb-Ease Plus supplement is a product that helps support weight management and body composition.* Carb-Ease Plus contains ingredients, including white kidney bean extract and green coffee extract, that help inhibit the breakdown of fats and particular carbohydrate molecules so that the body is less likely to absorb them.* It also helps maintain weight and healthy blood glucose levels already in the normal range by minimizing the effects of excessive carbohydrate consumption.*


Helps support healthy intestinal function and the ability to absorb nutrients from food and supplements.*

ProBiotic Restore ULTRA has been carefully formulated to contain seven strains of beneficial microorganisms. This combination of probiotics in effective levels helps to populate the upper and lower intestine to facilitate the digestive cycle.* ProBiotic Restore™ ULTRA supports your body’s overall health by helping maintain the normal, healthy bacteria for your body to operate at an optimal level.*

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Virtual Coach

Ready to start your 24-Day Challenge®  ?

Welcome to the AdvoCare 24-Day Challenge Virtual Coach. Use this site to guide you through every day of your challenge. Click on the corresponding day of your challenge in the calendar below to get started.

Prep Day
Begin Cleanse Phase
Begin Max Phase
End of Challenge

Meal Planning & Nutrition

What do I eat on the 24-Day Challenge® ?

We recommend you focus on a colorful, well balanced diet full of lean proteins, fresh fruits, vegetables and whole grains. Refer to the Daily Guide to see portion suggestions and an outline of what to eat at each meal and check out the Grocery Guide to know exactly what you should be looking for when you shop for your challenge.

Included in the Daily Guide 

Water & Food Portion Recommendations for this Program
Hydration is key and it is important to have sensible portion sizes.

Daily Checklists
We have included a convenient checklist for each day of the Challenge that makes it easy to keep track of when to take your supplements, how much water you're drinking, what exercise you're doing, and suggest what foods are recommended at each meal.

Food Suggestions
This isn't a fad diet that eliminates entire food groups. Instead, our food suggestions revolve around a well balanced diet of lean proteins, vegetables, complex carbohydrates and other snack items such as healthy fats, fruits, dairy, and AdvoCare products


Challenge-Friendly Recipes

Not sure what to cook? Check out these challenge-friendly recipes below for some inspiration!

Asian Chicken Lettuce Wrap

Asian Chicken Lettuce Wrap

Rosemary and Garlic Roasted Salmon

Rosemary and Garlic Roasted Salmon

Easy Tofu (Or Chicken) Stir Fry

Easy Tofu (Or Chicken) Stir Fry

Asian Chicken Lettuce Wrap
  • 1 inch piece of fresh ginger, diced
  • 3 garlic cloves finely diced
  • 3 chicken breasts, cut into cubes
  • 1/2 teaspoon crushed red pepper
  • 1 organic green pepper, diced
  • 4 organic scallions (green onions)
  • sliced, greens and whites
  • 2 tablespoons Braggs liquid amino
  • pepper to taste
  • 1 head of bibb lettuce, leaves
  • detached, rinsed, and dried

Heat a large skillet over medium heat and spray with nonstick spray. Add the garlic and ginger and sauté for a few minutes. Add chicken and crushed red pepper and cook 5-7 minutes or until cooked through. Add green bell pepper and sauté a few more minutes. Add the scallion in last with the Braggs. If you like your vegetables cooked more, add them in before the chicken. Season to taste with pepper. Serve over 3 or 4 lettuce leaves.

Rosemary and Garlic Roasted Salmon
  • 2 garlic cloves
  • 2 fresh 6″ rosemary sprigs, about 1 tablespoon chopped
  • 1 1/2 to 2 pounds salmon
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon black pepper

Preheat oven to 425°. Peel and chop garlic and rosemary and set aside. Place salmon on a parchment lined baking sheet. Sprinkle with salt, pepper, rosemary, and garlic. Place in the oven and roast for 12 minutes or until the salmon is flaky.

Easy Tofu (Or Chicken) Stir Fry
  • ½ brick Organic Tofu (regular), cut into ½-inch cubes
  • 1 Tbsp extra virgin olive oil
  • 1 tsp toasted sesame oil
  • 10 drops hot & spicy chili oil
  • 4 cups stir fry veggies (i.e. napacabbage, broccoli florets, white cabbage, and/or bokchoy)
  • Braggs soy sauce

Heat a wok or wide saucepan on high and add all oils. Add tofu and stir-fry for 2 minutes. Reduce heat to medium-high, add veggies and soy sauce, and continue to stir-fry for an additional 3 minutes or until broccoli is bright green. 
Variation: Use chicken instead of tofu and marinate in soy sauce for a few minutes.

Applesauce Chicken
  • 4 skinless boneless chicken breasts
  • 1 cup applesauce (No Sugar Added)
  • 1/2 cup water
  • small onion, sliced
  • 1 tablespoon minced garlic
  • 2 teaspoons apple cider or white vinegar
  • pinch of cinnamon
  • 1/2 teaspoon black pepper
  • pinch of red pepper flakes (optional)

Sauté the onion and garlic over medium-high heat in a non-stick skillet lightly coated with no fat/no calorie cooking spray. Add the chicken and sauté on both sides until browned. Add the rest of the ingredients and heat until bubbly. Reduce heat to medium-low, then cover and cook for 15 minutes or until the center is no longer pink.
*Can be converted to a slow cooker recipe by placing all ingredients in a slow cooker. Cover and cook for 3-4 hours on high or 6-7 hours on low.

Asian Salmon Wrap
  • 2 green onions chopped
  • 1/3 cup julienned daikon radish
  • 1/3 cup chopped cucumber
  • 1 Tbsp. rice wine vinegar
  • 1 Tbsp. Braggs Liquid Aminos
  • 1/8-1/4 tsp. Wasabi powder (or to taste)
  • 1/4 tsp. ground ginger
  • 2/3 cup canned salmon/tuna
  • 2 tsp. sesame seeds (optional)

Mix all ingredients together, place in lettuce leaves or brown rice wraps. Can also serve with brown rice, if desired, inside the wrap.

Balsamic Chicken with Baby Spinach
  • 1 tablespoon olive oil
  • 3 cloves garlic, chopped
  • 2 (8-ounce) boneless, skinless chicken breasts, halved
  • 8 ounces baby spinach
  • 2 tablespoons balsamic vinegar
  • 1/3 cup low-sodium chicken broth
  • 1 cup low-sodium canned chopped tomatoes with juice

Heat a large saute pan over medium-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.

Chicken Fried Rice
  • 4 cups brown rice, prepared
  • 2 cups rotisserie chicken, chopped or 1/2 pound boneless, skinless chicken breasts cooked
  • 1 cup frozen peas and carrots, thawed
  • 1/2 white onion, finely chopped
  • 2 cloves garlic, minced
  • 2 eggs
  • 3 tablespoons sesame oil
  • 1/4 cup soy sauce

Prepare rice per package directions and set aside. In a large skillet heat sesame oil and sauté onion until transparent. Add the garlic, peas and carrots. Cook until vegetables are tender, stirring occasionally. Crack eggs over the vegetables and stir throughout the vegetables while scrambling the eggs. Add the chicken, rice, and soy sauce. Stir until soy sauce is well incorporated. Remove from stove and serve hot.

Chicken Sweet Potato Hash with Poached Eggs
  • Pinch sea salt
  • 16 oz boneless, skinless chicken breasts or boneless, skinless chicken thighs
  • 2 tsp olive oil
  • 1 1/4 lb sweet potatoes, peeled and diced 1/4-inch
  • 1 cup halved and thinly sliced red onion
  • 1/2 tsp smoked paprika, plus additional for garnish
  • 1/2 tsp ground cumin
  • 1/4 tsp sea salt
  • 1/4 cup finely chopped fresh cilantro
  • 4 eggs, poached

Season a large pot of water with salt and bring to a simmer. Add chicken, cover and simmer until an instant-read thermometer registers 165F when inserted in center of chicken, 8 to 10 minutes. Remove from pot and set aside until cool enough to handle. With 2 forks, shred chicken.Meanwhile, in a large, wide nonstick skillet, heat oil on medium. Add potatoes and onion and sauté, stirring occasionally, until potato is just tender, about 15 minutes.Gently fold chicken into potato mixture and cook, stirring occasionally, until potatoes and chicken are browned, 5 to 10 minutes. Stir in paprika, cumin, salt and cilantro. To serve, top with eggs and additional paprika (if using). Serve immediately.

Chicken and Avocado Salad
  • 2 TBSP olive oil
  • 1 TBSP lemon juice
  • ½ tsp dried thyme leaves
  • ¼ tsp mustard
  • Pinch of garlic powder
  • ½ of a ripe avocado
  • 2 cups chopped chicken (you can use canned, low sodium white meat chicken or cooked boneless skinless chicken breasts)
  • 1 stalk celery, chopped

Combine the first 5 ingredients in a salad bowl and whisk together with a fork until emulsified. Slice avocado into small chunks and gently stir into dressing to coat. Stir in chicken and celery into avocado mixture and serve. Enjoy on 1 slice of Whole Wheat Bread, in a Whole Wheat Tortilla, or over a bed of salad greens.

Crock Pot Balsamic Pork Roast
  • 2 pound boneless pork shoulder roast (sirloin roast)
  • kosher salt, to taste
  • 1/2 tsp garlic powder
  • ½ teaspoon red pepper flakes
  • 1/3 cup chicken or vegetable broth
  • 1/3 cup balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon honey

Season the pork with salt, garlic powder and red pepper flakes and place it into the slow cooker. Mix together the broth and vinegar and pour it over the pork, then pour the honey over and set the timer for 4 hours on High or 6-8 hours on Low. Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into the slow cooker and ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

Fish Taco Bowls
  • 2 teaspoons chili powder
  • 2 teaspoons cumin
  • Dash of cayenne pepper
  • Pinch of garlic powder
  • 3-4 cod fillets (or other white fish such as tilapia)
  • Salt and freshly ground black pepper
  • Olive oil
  • 1 red onion, chopped
  • 1 red bell pepper, chopped
  • 2 cups cooked brown rice
  • 1 cup frozen corn, thawed, or fresh corn cut off the cob (optional)
  • 1 15 ounce can black beans, rinsed and drained (optional)
  • Avocado, cilantro, and lime juice for garnish (optional)

In a small bowl combine chili powder, cumin, cayenne pepper, and garlic powder. Sprinkle evenly over both sides of the fish (I didn't use all of it, but you could if you like things spicier) and salt and pepper to taste. Heat a drizzle of olive oil in a large nonstick skillet over medium high heat. Add the fish and cook, undisturbed, for several minutes per side. Check the middle of the fish for doneness. It should flake easily and be opaque throughout. Remove the fish from the pan and set aside. If necessary, add another drizzle of olive oil to the pan and add the onion, pepper, and corn. Cook over medium high heat, stirring occasionally, until crisp tender, about 7 minutes. Add the corn and black beans and heat through. Layer rice, bean mixture, and fish in a bowl and top with avocado, cilantro, and lime juice if desired.

Hummus Crusted Chicken
  • 4 boneless skinless chicken breasts
  • Salt and pepper
  • 1 zucchini, chopped
  • 1 medium onion, chopped
  • 1 cup hummus
  • 1T olive oil
  • 2 lemons
  • 1t smoked paprika

Preheat oven to 450 degrees. Spray one large baking dish with cooking spray. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season the veggies with salt and pepper. Place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, and then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Sprinkle the pan with smoked paprika. Thinly slice the remaining lemon and distribute around dish if desired. Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender.

Hungarian Chicken
  • 1/2 tsp Tabasco sauce
  • 1/2 tsp ground pepper
  • 4 Tablespoons white vinegar
  • 1 cup diced white onion
  • 2 cloves minced garlic
  • 1 (8oz) can tomato sauce
  • 1/2 tsp sea salt
  • 1 (15oz) can diced tomatoes (No Sugar Added, a “seasoned” variety is good if you can find one)
  • 1/2 tsp Worcestershire sauce
  • 1/2 tsp prepared mustard
  • 1/2 tsp paprika
  • 3-4 chicken breasts

Mix everything together (can be in a slow cooker or in a pot on the stove) then add the chicken. Stovetop: Cook on medium heat until the chicken is tender (at least an hour). Slow cooker: Cover and cook on high 3-4 hours, or low for 6-7 hours. Serve over brown rice. *Can be converted to a slow cooker recipe by placing all ingredients in a slow cooker. Cover and cook for 3-4 hours on high or 6-7 hours on low.

Indian Spiced Chicken and Lentils
  • 2 cups lentils
  • 3 cups chicken broth
  • 3 cups water
  • 1 small yellow onion, diced
  • 1 cup diced celery
  • 1 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1 teaspoon kosher salt
  • 1/2 teaspoon dried mustard
  • 1/2 teaspoon turmeric
  • 4 cloves garlic, chopped
  • 1 (4 ounce) can diced green chilies (hot or mild, your choice)--no need to drain (No Sugar Added)
  • 1 tablespoon dried parsley (or 1/4 cup finely chopped fresh)
  • 3-4 large chicken breast halves

Use a 4 to 5 quart slow cooker. Rinse the lentils under cold water until it runs clear. Dump into the slow cooker. Add broth and water. Add diced onion and celery. Add all spices, the garlic, and chilies. Stir to combine. Lay chicken breast halves on top of the assembled food. Cover and cook on low for about 7 hours, or on high for about 4. Before serving, remove chicken from the slow cooker, chop it up, and stir back in. Serve over basmati rice if desired.

Lemon Turkey Soup
  • 6 cups Chicken broth
  • 1 Red onion, chopped
  • 2 cups Cooked brown rice
  • 2 cups Diced cooked turkey
  • 1/4 tsp pepper
  • 1/4-1/3 cup lemon juice
  • 1/4-1/2 cup minced fresh cilantro

In large pan, combine broth, soup, rice, turkey and pepper. Bring to a boil. Simmer for 10 min. Remove from heat and stir in lemon juice and cilantro.

Lettuce-Wrapped Turkey Burgers
  • 1 lb lean ground turkey
  • 1/2 sliced red bell pepper
  • 1/4 onion chopped
  • 3 green onions sliced
  • 2 tbsp egg white
  • 2 tbsp Bragg's Liquid Aminos or low-sodium soy sauce
  • 1 tsp garlic powder
  • 1 tsp ginger
  • 1 tsp chili flakes
  • 4 leaves of butter leaf lettuce

Combine all ingredients in a bowl and mix well. Form mixture into 4 oz patties. Grill or fry on greased pan for five minutes on each side or until thoroughly cooked. Wrap with butter leaf lettuce and top with your favorite sauce.

Meatloaf Muffins
  • 1c Quaker Oats – Quick 1 Minute
  • 3 egg whites
  • 1c onion, chopped
  • 1c celery, chopped
  • 2.5lbs 99 % Extra Lean Ground Turkey Breast
  • 1/2t ground cumin
  • 1 t ground thyme
  • 2t dry mustard
  • 2t black pepper
  • 2t ground chipotle pepper
  • 1t salt
  • 2T garlic powder or 3 cloves fresh garlic, chopped
  • Few dashes of Worcestershire Sauce

Preheat oven to 350 degrees. Combine all ingredients, roll into approximately 12 balls and place in muffin tins. Bake for about 25 minutes or until cooked through.

Mediterranean Stuffed Peppers
  • 1 pound lean turkey or extra lean ground beef
  • 2 Tbsp extra virgin olive oil
  • 1 large onion, minced
  • 1 cup prepared short-grain brown rice
  • 1 ¾ cups water
  • 6 medium red or green bell peppers
  • ½ cup pine nuts
  • ¼ cup fresh mint, minced
  • ¼ cup fresh parsley, minced
  • ¼ cup fresh lemon juice
  • ½ tsp ground cinnamon

Heat olive oil in a saucepan and sauté onion and meat over medium heat until cooked through, about 10 minutes. Meanwhile, bring a large pot of water to a boil. Cut off the tops of the peppers. Gently remove the cores and seeds to create an empty cavity. Blanch the peppers in the boiling water for 5 minutes. Remove from the water and place upside down on paper towels to drain. Roast the pine nuts on a baking sheet in a preheated 350F oven for about 5 minutes. Remove and set aside, leaving the oven on for the peppers. In a large bowl mix together the browned meat with the rice, pine nuts, herbs, lemon juice, and cinnamon, salt, and pepper. Mix well and adjust the seasonings to taste. Stuff the peppers with the rice mixture, put the tops back on the peppers, and place them in a baking dish just large enough to hold them upright. Bake for 25-30 minutes, or until heated through. Serve immediately.

Mustard Chicken Bake
  • 4 Chicken breasts
  • ¼ c Spicy brown mustard
  • ¼ c Vegetable Broth
  • ½ tsp. Stevia or sweetener of choice

Preheat oven to 350°F. Whisk together mustard, broth, and stevia then coat chicken breasts. Bake in a covered dish 30 mins or until meat reaches an internal temp of 165°F. Serve over quinoa with vegetables.

Quinoa White Chicken Chili
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 jalapeno peppers, diced
  • 3 cloves garlic, chopped
  • 1 teaspoon cumin, toasted and ground
  • 3 cups chicken broth or chicken stock
  • 1 cup salsa verde
  • 1 pound boneless and skinless chicken breasts
  • 1 cup zuchinni, chopped
  • 1 (15 ounce) can white beans
  • 1/2 cup quinoa, rinsed
  • 1/2 teaspoon oregano
  • 1 tablespoon lime juice (~1/2 lime)
  • 2 tablespoon cilantro, chopped
  • salt and pepper to taste

Heat the oil in a large sauce pan over medium heat, add the onion and jalapeno peppers and cook until tender, about 5-7 minutes. Add the garlic and cumin and cook until fragrant, about a minute. Add the broth, salsa verde, chicken, zucchini, beans, quinoa and oregano, bring to a boil, reduce the heat and simmer until the chicken is cooked and the quinoa is tender, about 10-15 minutes. Remove the chicken, shred or dice, return to soup along with the lime juice and cilantro, season with salt and pepper and remove from heat.Slow Cooker: Optionally implement steps 1 & 2, place everything except the lime juice and cilantro in the slow cooker and cook on low for 6-10 hours or on high for 3-4 hours before continuing on with step 4.

Roasted Shrimp and Broccoli
  • 5 cups broccoli florets
  • 1 tablespoon lemon rind (grated and divided)
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon salt (divided)
  • 1/2 teaspoon fresh ground black pepper (divided)
  • 1/2 teaspoon garlic (minced)
  • 1 1/2 lbs large shrimp (peeled and deveined)
  • cooking spray
  • 2 tablespoons olive oil
  • 1/4 teaspoon crushed red pepper flakes
  • 1 lemon, cut into wedges (optional, to serve)

Preheat oven to 425°F. Spread broccoli over a baking sheet that has been sprayed with cooking spray and pop into the preheated oven for about 10 minutes (they won’t be done all the way). While the broccoli is cooking, combine 1 1/2 teaspoons lemon rind, juice, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and minced garlic in a medium bowl. Add shrimp; toss to combine. Take the baking sheet out of the oven and arrange shrimp among the broccoli florets already in a single layer on the baking sheet. Roast for an additional 8 minutes, or until shrimp is done. Combine oil, remaining 1 1/2 teaspoons rind, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon black pepper, and crushed red pepper in a large bowl. Add roasted broccoli and shrimp; toss to combine.

Slow Cooker Chicken Azteca
  • 3-4 boneless skinless chicken breasts, trimmed of fat
  • ½ cup chicken broth
  • 1 cup salsa (No Sugar Added)
  • 1 can low sodium black beans (rinsed and drained)
  • 2 cloves minced garlic
  • 1 tsp cumin

Place chicken in slow cooker. Top with remaining ingredients. Cover and cook over low for 6-7 hours. This can be served several ways. You can shred the chicken in the slow cooker, stir and serve. Or, you can remove the chicken breasts and top with the salsa mixture in the slow cooker. You can also have the leftover shredded mixture on a whole wheat tortilla or over lettuce for a Tex/Mex salad.

Spaghetti Squash with Meat Sauce
  • 1 medium spaghetti squash (about 4 pounds), rinsed well
  • 3 tablespoons extra-virgin olive oil
  • 2 cups diced vidalia or other sweet onion
  • 12 white button mushrooms, stemmed, then sliced (about 2 cups)
  • 1 cup frozen peas (optional)
  • 1 medium zucchini, diced (optional)
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 14 1/2 ounces canned, diced Italian-style tomatoes, preferably no-salt-added, plus their juices
  • 2 cloves garlic, pressed or minced
  • 1 pound 95 percent lean ground white turkey meat or ground chicken breast

For the squash: Preheat the oven to 350 degrees. Cut the squash lengthwise in half, avoiding the stem. Place the halves cut sides up in a baking dish. Bake for about 45 minutes or until the flesh is easily pierced with a knife. Cool completely.

Meanwhile, make the sauce: Heat 2 tablespoons of the oil in a large saute pan over medium heat. 

Once the oil shimmers, add the onions, mushrooms, the peas and zucchini, if using, half the salt and half the pepper, stirring to coat. Cook for 10 minutes, stirring occasionally.Stir in the tomatoes and their juices, and garlic; cover and cook for 10 minutes to create a chunky sauce, breaking up the tomatoes as they cook.Heat the remaining tablespoon of oil in a separate medium skillet over medium heat. Once the oil shimmers, add the meat. Season with the remaining salt and pepper. 

Cook for 15 minutes, using a wooden spoon to break up clumps. The meat should be completely browned. Stir into the sauce until well incorporated and heated through.Scoop out the squash seeds; discard or reserve for another use. Use a fork (or two) to shred the squash flesh, dragging the fork through lengthwise. Transfer the resulting strands to a mixing bowl or serving platter. Discard the empty skins.

Spoon the sauce over the squash and toss to incorporate, or spoon evenly over the squash. Garnish with a sprinkling of the cheese, if desired. Serve right away.

Tex-Mex Chili
  • 1 lb ground turkey, bison, or super lean ground beef
  • 2 small cans of low sodium black beans, rinsed and drained
  • 2 cloves minced garlic
  • 1 medium green bell pepper, chopped
  • 1 medium to large onion, chopped
  • 1 (29 oz) can crushed tomato (No Sugar Added)
  • 1 (16oz) jar salsa (No Sugar Added)
  • ¼ cup (approx) Chili Powder (more or less to taste)
  • 2 tsp (approx) cumin (to taste)

Brown meat in a large stock pot along with garlic, bell pepper, and onion. Add beans, tomatoes, salsa, and spices to taste. Simmer on low heat for about 30 minutes.

Turkey Meatloaf
  • 1 –1.5 lb 99% Fat Free Turkey Breast
  • 1 egg OR 2 egg whites
  • ½ cup tomato sauce (No Sugar Added)
  • ¼ cup shredded carrots½ cup chopped red/white onion
  • ½ cup Old Fashioned Oats½ cup chopped bell pepper (any color green, yellow, orange or red)
  • Garlic powder + Basil to taste

Mix all ingredients together, except for tomato sauce. Lightly grease a loaf pan with no fat/no calorie cooking spray. Place meat mixture in the loaf pan and top with tomato sauce. Bake at 350 degrees for 1 hour.

Turkey Stuffed Bell Peppers
  • 4 bell peppers
  • 1 lb lean ground turkey
  • 1 cup cooked quinoa
  • 3 egg whites
  • 1/2 c chopped scallion
  • 2 tbsp Italian seasoning
  • 2 tsp garlic powder
  • 2 tbsp chopped garlic
  • 1 tsp sea salt
  • 2 tbsp tomato sauce

Preheat oven to 350 degrees F. Cut bell peppers in half, discarding the seeds. In a large bowl, combine turkey, cooked quinoa, egg whites, scallion and seasonings plus 1 tbsp of tomato sauce. Mix well. Add some additional spices - possibly some cayenne pepper to add some spice and flavor. Stuff each pepper with ¼ of the mixture. Top with remaining tomato sauce. Bake for 45 minutes and serve.

Snack ideas

  1. Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut).
  2. Edamame makes a great high-protein snack (one cup of beans yields 17g of protein!). Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.
  3. 1 medium apple, sliced, with 1 tablespoon natural peanut butter
  4. Hummus Dippers: Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.
  5. Hard-Boiled Eggs: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack.
  6. On the go? Grab a handful of almonds (10 or so) and enjoy alongside 1 cup of grapes.
  7. Toast one slice of whole-wheat bread and top with 2 scrambled egg whites. Sprinkle with a dash of pepper and paprika.
  8. Top a rice cake (we like the unsalted brown rice variety) with ¼ of an avocado, mashed. Sprinkle with cracked black pepper and paprika.
  9. Shake up 1 serving of Muscle GainTM with 1 cup of unsweetened almond milk.
  10. Top ½ cup low-fat or nonfat cottage cheese with ½ cup of your favorite fresh fruit.
  11. Mix 1 can of low-sodium tuna with 2 tablespoons of salsa. Serve by itself or use it as a dip with celery!
  12. Top ½ cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a small drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!
  13. Craving something sweet? Try a baked apple! Core a tennis-ball sized apple, dust with cinnamon, and bake at 350 for 20 minutes (or until tender but not mushy).
  14. 1 cup of cubed cantaloupe and 1 low-fat string cheese
  15. Eggs aren't just for breakfast! Try 2 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
  16. Jicama is a root veggie that touts 6 grams of fiber per cup. Peel and slice up 1 ½ cups, and dip into a mixture of 1 tablespoon of Greek yogurt, 1 tablespoon of mustard, and 1 teaspoon of honey.
  17. Top ¼ cup nonfat yogurt with ½ cup old-fashioned oats and ½ cup fresh strawberries.
  18. Yes, you can have your ice cream and stay on track! Simply peel a few bananas, stick them in the freezer, and let them hang out for a few hours, or until solid. Put the frozen bananas in the bowl of a food processor, and process until smooth. Finally, add in your choice of mix-ins like peanut butter or fresh strawberries. One serving = 1 banana.
  19. Chow down on 10 baby carrots with 2 tablespoons of hummus.
  20. Craving something crunchy? Give Kale Chips a try! Preheat oven to 375. Rinse and dry 1 large bunch of kale, then remove the stems and tough center ribs. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper. Arrange in a single layer on a large parchment lined baking sheet (careful not to overlap). Bake until crisp, about 10 to 15 minutes, checking frequently (they can burn easily!).
  21. How about an open-faced turkey sandwich? Toast 1 slice of whole-wheat bread and spread with 1 teaspoon of honey mustard. Top with 2 slices of deli turkey.
  22. Slice up a cucumber & some cherry tomatoes – drizzle with a little bit of olive oil and top with fresh cracked pepper
  23. Mash ¼ of an avocado on a rice cake and top with salsa for a zesty treat!
  24. Combine ½ of a scoop of Muscle GainTM with ½ cup of nonfat greek yogurt – it's packed with protein and tastes delicious!

Day 25+

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