WEEK 1
Week 1 focuses on detoxing. Filled with detoxifying ingredients such as lemon, fish, spinach and salad, this week will have your body feeling refreshed and ready to take on the challenge!
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B/FAST
Monday
Green Goodness Smoothie
Tuesday
Raspberry Ripe Smoothie
Wednesday
Green Goodness Smoothie
Thursday
Raspberry Ripe Smoothie
Friday
Green Goodness Smoothie
Saturday
Raspberry Ripe Smoothie
Sunday
Blueberry Muffin Pancakes
MEAL OPTIONS B/FAST
Green Goodness Smoothie
Raspberry/Cherry Ripe Smoothie
Blueberry Muffin
Pancakes (weekend only)
LUNCH
Monday
Homemade Veggie Patch ‘Spudbar’
Tuesday
Burrito Bowl (Leftovers)
Wednesday
Shepherd’s Pie(Leftovers)
Thursday
Chickpea Salad(Leftovers)
Friday
Homemade Veggie Patch ‘Spudbar’
Saturday
Burrito Bowl (Leftovers)
Sunday
Green Goodness Smoothie
MEAL OPTIONS LUNCH
Homemade Veggie Patch ‘Spudbar’
Macro Bowl
Leftovers from any dinner
DINNER
Monday
Burrito Bowl
Tuesday
Shepherd’s Pie
Wednesday
Chickpea Salad
(make two serves)
Thursday
Macro Bowl
Friday
Burrito Bowl
Saturday
NIGHT OFF!
Sunday
Macro Bowl
MEAL OPTIONS DINNER
Burrito Bowl
Chickpea Salad
Shepherd’s Pie
Macro Bowl
SNACK
Monday - Sunday
Chocolate Zucchini Slice and 1x Lemon Protein Ball
OR 1 piece of fruit and 1/4 cup nuts
MEAL OPTIONS SNACK
(two per day maximum)
1x Gingerbread Protein Ball
1x Lemon Protein Ball
Chocolate Zucchini Banana
Bread
1x Homemade Muesli Bar (Base recipe using only added berries or spices)
1 piece of fruit
WEEK 2
Week 2 provides your body with a higher amount of protein and healthy fats. This allows for muscle development, hormone control, improved sleep patterns and improved hunger levels. Portion control should be taken into account to prevent overeating, but slightly increased calories will also provide energy for more efficient workouts!
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B/FAST
Monday
Banana Overnight Oats
Tuesday
Bounty Smoothie
Wednesday
Tofu or Egg Scramble
(see below notes)
Thursday
Chocolate Overnight Oats
Friday
Peanut Butter and Jelly
Smoothie
Saturday
Banana Overnight Oats
Sunday
Tofu or Egg Scramble
(see below notes)
MEAL OPTIONS B/FAST
Banana Overnight oats
Chocolate overnight Oats
Bounty Smoothie
Peanut Butter and Jelly Smoothie
Pancakes
Tofu or Egg Scramble with 1 piece of toast, 1 wrap or roast veggies
LUNCH
Monday
Chickpea Peanut Curry
Tuesday
Chickpea Peanut Curry
Wednesday
Macro Bowl
Thursday
Walnut Pesto and Lentil-Rice
Friday
Walnut Pesto and Lentil-Rice
Saturday
Burrito Bowl
Sunday
Bounty Smoothie
MEAL OPTIONS LUNCH
Chickpea Peanut Curry
Homemade Veggie Patch ‘Spudbar’
WalnutPesto and Lentil-Rice
Macro Bowl
Any leftovers from Dinner
DINNER
Monday
Macro Bowl
Tuesday
Homemade Veggie Patch
‘Spudbar’
Wednesday
Spanish Rice with Meat and Salad
Thursday
Spanish Rice with Meat and Salad
Friday
Macro Bowl
Saturday
NIGHT OFF!
Sunday
Burrito Bowl
MEAL OPTIONS DINNER
Spanish Rice with Meat and Salad
Pasta (one night only)
Burrito Bowl
Shepherd’s Pie
Macro Bowl
SNACK
Monday, Wednesday, Friday, Sunday
ALTERNATE 1x Any Protein Ball and 1x Homemade Muesli Bar
OR 1 piece of fruit and
1/4 cup nuts
Tuesday, Thursday, Saturday
1x Peanut Butter Bark and 1x Any Protein Ball
OR 1 piece of fruit and
1/4 cup nuts
MEAL OPTIONS SNACK
(two per day maximum)
1x Any Protein Ball
1x Homemade Muesli Bar
(Any combination)
1/4 Cup nuts (excluding peanuts and cashews)
1x serving of Peanut Butter Bark
Chocolate Zucchini Banana Bread
WEEK 3
Week 3 is all about sustainability. Not the kind that has you turning off your lights, but the kind that helps you change your diet for the long run! This week sees an increase in whole foods such as grains, fruit and vegetables. Be sure to add as many extra vegetables as you like into each meal and play around with recipes to develop them to your own tastes!
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B/FAST
Monday
Raspberry Ripe Smoothie
Tuesday
Banana Overnight Oats
Wednesday
Pancakes
Thursday
Raspberry Ripe Smoothie
Friday
Banana Overnight Oats
Saturday
Green Goodness Smoothie
Sunday
Raspberry Ripe Smoothie
MEAL OPTIONS B/FAST
Tofu Scramble with roast veggies or 1/2 cup cooked rice
Green Goodness Smoothie
Raspberry Ripe/Cherry Smoothie
Banana Overnight Aats
Blueberry Muffin Pancakes (one time only)
LUNCH
Monday
Tuesday
Wednesday
Raspberry Ripe Smoothie
Thursday
Shepherd’s Pie
Friday
Walnut Pesto Lentil-Rice
Saturday
Chickpea Salad
Sunday
Macro Bowl
MEAL OPTIONS LUNCH
Homemade Veggie Patch ‘Spudbar’
Macro Bowl
Walnut Pesto Lentil-Rice
Pumpkin and Mushroom Risotto
Leftovers from any dinner
Green Goodness Smoothie
Raspberry/Cherry Ripe Smoothie
DINNER
Monday
Burrito Bowl
Tuesday
Burrito Bowl
Wednesday
Shepherd’s Pie
Thursday
Walnut Pesto Lentil-Rice
Friday
Chickpea Salad
Saturday
NIGHT OFF!
Sunday
Pasta
MEAL OPTIONS DINNER
Burrito Bowl
Chickpea Salad
Spanish Rice with Meat and Salad
Shepherd’s Pie
Macro Bowl
SNACK
Monday - Saturday
Chocolate Zucchini Slice and 1x Any Protein Ball
OR 1 piece of fruit and 1x Homemade Muesli Bar
Sunday
2x Any Protein Ball
OR 1 piece of fruit and 1x Homemade Muesli Bar
MEAL OPTIONS SNACK
(two per day maximum)
1x Any Protein Ball
1x Homemade Muesli Bar (Base recipe using only added berries, fruit or spices)
Chocolate Zucchini Banana Bread
1 piece of fruit or 1/4 cup any nuts (excluding peanuts)