10 Day Clean Eating Challenge - Digitalplaybox – Just …digitalplaybox.com/playbox/fitness/docs/10 Day Clean Eating... · 10 Day Clean Eating Challenge Table of Contents 10 BREAKFAST

10 Day Clean Eating Challenge

Table of Contents10 BREAKFAST RECIPES.......................................................................................................................3

Italian Scramble (T25) ........................................................................................................................3 Fruit and Cottage Cheese (Insanity) ...............................................................................................3 Pita Scramble (Brazil Butt Lift)...........................................................................................................3 Garden Frittata (Insanity The Asylum).................................................................................................3 Pro Oatmeal (LesMills Combat)..........................................................................................................4 Eggs and Greens (The Ultimate Reset)................................................................................................4 Cottage cheese with pineapple (Turbo Fire)........................................................................................4 Sweet potato Hash With Turkey bacon (Insanity The Asylum)...........................................................4 Basic Protein Oatmeal (TBB Online Meal Planner) ..........................................................................5 Southwestern Omelet (TBB Online Meal Planner)..............................................................................5

10 LUNCH RECIPES................................................................................................................................6 Tuna Salad (Turbo Fire) ................................................................................................................6 Chicken and Arugula salad (P90X) .................................................................................................6

Balsamic Vinaigrette dressing........................................................................................................6 Salmon Nicoise Plate (Insanity)..........................................................................................................7 Turkey Hummus Wrap (Brazil Butt Lift).............................................................................................7 Brown Rice Bowl (LesMills Combat)..................................................................................................7 DIY Salad (Insanity The Asylum).......................................................................................................8 Chicken Waldorf Salad (T25)...............................................................................................................8 Avocado-Veggie Burger (T25 Fast Start).............................................................................................8 Fish Tacos (TBB Online Meal Planner)..............................................................................................9 Chicken Bruchetta Salad Wrap (TBB Online Meal Planner)...............................................................9

10 DINNER RECIPES.............................................................................................................................10 Roasted root medley (The Ultimate Reset)........................................................................................10 Baked Cod with steamed Veggies (Insanity)......................................................................................10 Poached Halibut with wilted greens and shredded carrot (Insanity The Asylum) .........................10 Black Beans and Rice Served With Kale & Pine Nuts (The Ultimate Reset)...................................11 Tomato Basil Salmon w/ Garbanzos (T25).......................................................................................11 Spicy Tomato and Lintel Soup (LesMills Combat)...........................................................................12 Honey Dijon Chicken With Parmesan broccoli (Turbo Fire).............................................................12 Vegetable Farfalle Pasta (TBB Online Meal Planner).......................................................................12 Basil Chicken with 3 bean salad (TBB Online Meal Planner)...........................................................13 Turkey Burger and Carrot Fries (TBB Online Meal Planner)............................................................13

15 SNACKS.............................................................................................................................................14Shakeology Recipes.................................................................................................................................16

Chocolate Vegan..................................................................................................................................16Tropical Vegan.....................................................................................................................................17Regular Chocolate...............................................................................................................................18Greenberry...........................................................................................................................................19Vanilla..................................................................................................................................................20

Shopping List...........................................................................................................................................21

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10 BREAKFAST RECIPES

Italian Scramble (T25) 2 large eggs4 large egg whites (½ cup)2 tbsp. grated Parmesan cheeseNonstick cooking spray5 fresh basil leaves, finely chopped½ medium tomato chopped

Directions: Combine eggs , egg whites, and cheese in a medium bowl. Heat medium skillet lightly coated with spray over medium low heat. Add egg mixture; cook, stirring occasionally for 3 to 4 minutes or until eggs are set. Top eggs with tomato and basil.

Fruit and Cottage Cheese (Insanity)1 cup cottage cheese, 1% milk fat1 cup mixed fruit (your choice)½ cup whole grain cereal

Directions: On a medium sized plate, portion out cottage cheese and top with mixed fruit and whole grain cereal, like Fiber one or bran flakes.

Pita Scramble (Brazil Butt Lift)2 whole eggs6 inch whole wheat pita1/8 avocado2 slices of tomato

Directions: In a non stick skillet coated with cooking spray, scramble two eggs. Stuff eggs into ½ of a 6 inch pita with 1/8 avocado and two slices of tomato.

Garden Frittata (Insanity The Asylum)

2 tsp grape seed or canola oil1 clove garlic minced¼ cup small-diced red onion¼ cup shredded yellow squash¼ cup shredded zucchini1/8 cup shredded carrots2 whole eggs, 3 egg whites, beaten2 slices whole wheat bread toasted

Directions: Preheat oven to 350 degrees. Add oil to an oven proof saute pan and heat on medium until oil is hot and shimmers. Add garlic, onions, squash, zucchini, and carrots and cook until onions are translucent. Add eggs and mix well. Place pan in oven and bake for 5 to


10 minutes. Egg should puff up when done. Remove pan from oven and invert on plate. Serve with toast.

Pro Oatmeal (LesMills Combat)¼ cup water2 Tbsp. Old fashioned rolled oats½ Scoop Whey protein chocolate or vanilla.2 Tbsp. Unsweetened almond milk, warmed1 tsp slivered almonds¼ tsp. Ground cumin3 large hard boiled eggs, yolks discarded1 dash sea salt1 dash cayenne pepper½ cup fresh raspberries

Directions: Bring water to a boil in small sauce pan over medium heat. Add oats; cook stirring frequently for 4 to 5 minutes. Remove from heat. Place oatmeal in a serving bowl. Add protein powder and almond milk. Mix well. Top with almonds and cinnamon. Season egg with salt an cayenne. Serve oatmeal with eggs and raspberries on the side.

Eggs and Greens (The Ultimate Reset)

2 Slices whole grain toast2 scrambled eggs (use just 1 tsp of olive oil)Generous portion of steamed kale or spinach.

Cottage cheese with pineapple (Turbo Fire)8 oz. Cottage cheese2 pineapple rings, canned in juice, drained

Sweet potato Hash With Turkey bacon (Insanity The Asylum)½ Lb diced sweet potato1 Tbsp. Minced garlic¼ cup diced onion¼ cup diced green pepper½ cup sliced scallions1 tsp. Extra virgin olive oil4 slices lean turkey bacon cooked

Directions: In a nonstick skillet, saute sweet potato in olive oil until tender and slightly browned. Add garlic, onion, and pepper and cook until veggies are tender. Remove from heat and top with scallions. Serve with turkey bacon.


Basic Protein Oatmeal (TBB Online Meal Planner)1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top

Southwestern Omelet (TBB Online Meal Planner)3 Eggs1/4 teaspoon chili powder1/2 teaspoon extra virgin olive oil1/2 cup onion, chopped1/2 cup bell pepper, red, chopped 3 tablespoons salsa1 low carb flour tortilla, 8"


10 LUNCH RECIPES

Tuna Salad (Turbo Fire)3 cups mixed salad greens or choice of lettuce4 oz. Water packed tuna, drained5 cherry tomatoes1 stalk celery, chopped3 scallions, diced2 tbsp, fat free ranch dressing

Directions: Fill a large bowl with lettuce. Top it off with cherry tomatoes and tuna mixed with chopped celery, diced scallions, and fat free ranch dressing.

Chicken and Arugula salad (P90X)8 oz chicken Breast3 cups Arugula½ pint cherry tomatoes¾ cup canned artichoke hearts3 tbsp of balsamic vinaigrette

Directions: Grill or broil Chicken until done, approximately 7 to 10 minutes on each side. Cool and cut into 1 inch thick slices. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plate. Top with steak and drizzle with balsamic vinaigrette.

Balsamic Vinaigrette dressing1 ½ cups balsamic vinegar2 tbsp fresh lemon juice6 tbsp Dijon mustard4 tsp shallots, chopped4 fresh basil leaves, chopped2 tsp Olive oilblack pepper to taste

Directions: Whisk together all ingredients in a small bowl. Store covered in refrigerator.


Salmon Nicoise Plate (Insanity)3 oz. Salmon2 cups mixed salad greens1 cup green beans , steamed1 small red potato, boiled5 black olivesFresh lemon juice, salt and pepper, to taste

Directions: Grill, poach, bake, or broil salmon. Pile salad greens onto a large dinner plate and top with beans, potato, olives and salmon. Season with lemon juice, salt and pepper.

Turkey Hummus Wrap (Brazil Butt Lift)Store bought hummusWhole wheat tortilla3 oz cooked turkey breast¼ sliced avocado2 slices of tomatoShredded romaine lettuce½ cup watermelon cubes

Directions: Spread 3 Tbsp. Hummus on whole wheat wrap, layer 3 oz turkey, avocado, tomato slices, and lettuce and roll. Serve with the watermelon on the side.

Brown Rice Bowl (LesMills Combat)2/3 cup cooked brown rice4 oz. Grilled chicken breast, boneless, skinless, sliced¼ cup green peas, cooked2 Tbsp. Corn kernels, fresh or frozen, cooked1 ½ Tsp. Sesame oil1 Tsp. Low sodium tamari soy sauce1 Tsp. Chili sauce.

Directions: Top brown rice with chicken, peas, and corn in medium serving bowl. Drizzle with oil, soy sauce, and chili sauce.

TIP-1 cup of uncooked brown rice usually yields 3 cups of cooked rice. As a convenience you can cook up a bunch in advance, store it in the fridge and use it for up to 4 days.


DIY Salad (Insanity The Asylum)4 oz. Lean protein2 cups of mixed greens½ cup chopped cucumber5 cherry tomatoes¼ avocado1 Tbsp. Fresh lemon juiceSalt and pepper to taste

Directions: Cook your choice of protein and cut into bite sized pieces. Toss together with greens, veggies, and avocado with protein and top with fresh lemon juice. Season as desired with salt and pepper.

Chicken Waldorf Salad (T25)5 oz. Cooked chicken breast, cut into 1 inch cubes¼ medium granny smith apple, sliced1 Tbsp. Raw almonds, chopped¼ cup halved red grapes1 Tbsp Citrus Vinaigrette

Dressing3 Tbsp. Balsamic vinegar2 Tbsp. Fresh lemon juice½ tsp. Raw honey1 tsp. Dijon mustard3 Tbsp. Extra virgin olive oil

Directions: Combine vinegar, lemon juice, and honey in a medium bowl ; whisk to blend. Stir in mustard ; mix well. Slowly add oil while whisking; mix well.

TIP-Store leftover dressing covered in the fridge. If dressing thickens then hold at room temperature for 30 minutes then stir and serve.

Avocado-Veggie Burger (T25 Fast Start)1 Veggie Burger patty1 whole grain hamburger bun1/8 medium ripe avocado, mashed1 Tbsp. Prepared salsa¼ medium apple sliced

Directions: Preheat grill or broiler to high. Grill or broil patty for 3 to 4 minutes on each side, or `to desired doneness. Place avocado on the bun, then burger then salsa. Serve with apple on the side.


Fish Tacos (TBB Online Meal Planner)1 tablespoon lime juice1/2 teaspoon garlic, chopped2 teaspoons fresh cilantro1 1/2 teaspoons extra virgin olive oil1/8 teaspoon black pepper7 ounces tilapia, cooked2 low carb flour tortillas, 6"1/2 cup lettuce, shredded1/2 cup tomato, chopped3 tablespoons avocado, fresh, sliced2 tablespoons salsa1/2 cup pineapple chunks, canned in water

Directions: Combine the juice, garlic, cilantro, oil and pepper in a shallow dish. Add fish; coating well with the marinade. Let sit in refrigerator to for 15 minutes. Heat grill or oven broiler. Remove fish from marinade and cook until opaque or fish flakes easily with a fork. Divide fish into 2 portion and place evenly on tortillas. Top tortillas with lettuce and tomato, avocado and salsa. Roll or fold in half and enjoy with pineapple chunks and your favorite calorie-free beverage.

Chicken Bruchetta Salad Wrap (TBB Online Meal Planner)5 ounces chicken, cooked1/2 ounce fresh mozzarella1/2 cup mixed salad greens1/4 cup tomato, chopped1/2 ounce peppers, red, flame roasted2 tablespoons basil, fresh, chopped2 tablespoons balsamic vinegar1 1/2 teaspoons extra virgin olive oil1/4 teaspoon black pepper1 low carb whole wheat tortilla, 10"4 fluid ounces milk, fat-free

Directions: Dice chicken and cheese. Toss with next 7 ingredients. Place on tortilla. Wrap or fold and enjoy for lunch. Serve with a small glass of milk.


10 DINNER RECIPES

Roasted root medley (The Ultimate Reset)

¼ medium sized yam½ large carrot, washed and cut into 1 inch chunks½ large beet, washed and cut into 1 inch chunks¼ yellow onion, peeled and cut into large wedges2 tsp. Extra virgin olive oilHimalayan salt to taste1 cup Steamed Broccoli

Directions: Preheat oven to 400 degrees. In a bowl toss all ingredients together. Spread on a cookie sheet and bake for 40 to 50 minutes or until tender, turning once or twice to prevent burning. Serve with Steamed broccoli.

Baked Cod with steamed Veggies (Insanity)4 oz. Cod fillet1 tsp. Olive oil2 Tbsp. Seasoned bread crumbssalt and pepper to taste1 cup mixed carrots, corn, and cauliflower, steamed

Directions: Dip cod in olive oil; coat with crumbs, salt and pepper. Bake at 375 for 12 to 15 minutes, or until it flakes easily with a fork. Serve with steamed vegetable medley.

TIP- You can use steamed veggies for a side with any meal. If you buy the frozen veggies then you will not have to worry about them going bad before it is used.

Poached Halibut with wilted greens and shredded carrot (Insanity The Asylum)2 cups mixed greens( like kale, spinach, or chard)1 tbsp. Shredded carrot1 cup Vegetable broth6 oz. Halibut (or other firm white fish)Freshly squeezed lemon juice (to taste)Salt and Pepper (to taste)

Directions: Heat ½ inch water in steamer or sauce pan, then steam greens and carrot for about 2-4 minutes, or until just soft. Remove from sauce pan and place in the bottom of a soup bowl. In a separate saute' pan heat vegetable broth over medium high heat, just before it boils, add fish. Cover and lower heat to medium. Cook fish for approximately 6 to 8 minutes, or until fish is cooked through and flakes easily. Pour broth over greens and carrots, top with fish, season as desired with lemon juice, salt and pepper and serve.


Black Beans and Rice Served With Kale & Pine Nuts (The Ultimate Reset)1 6 inch corn tortilla¼ cup fresh corn2 tbsp fresh salsa¼ cup cooked brown rice½ cup canned low sodium black beans¼ tsp extra virgin olive oil1/8 tsp chili powder1 pinch ground cumin¼ tsp ground coriander1 tsp Bragg liquid aminosHimalayan salt to taste

Directions: While rice is cooking, heat beans gently in a saucepan until very hot. Drain and return to pan. Add oil, spices, aminos, and salt. Stir well. Gently fold beans into cooked rice. Place rice and beans with salsa, corn and guacamole on tortilla.

Kale w/ Pine Nuts½ medium bunch green kale2 tbsp toasted pine nuts1 tbsp lemon juiceHimalayan salt to taste

Directions: Wash Kale and remove ribs from the center of each leaf. Tear into bite sized pieces and steam for 3 to 5 minutes. Don't overcook; kale should remain bright green. Toss with lemon, pine nuts, and Himalayan salt.

Tomato Basil Salmon w/ Garbanzos (T25)1/3cup canned crushed tomatoes with basil, with juice1 tsp. Capers½ clove garlic, finely chopped5 oz, salmon filetnonstick cooking spray1 pinch sea salt (optional)Ground black pepper1/3 cup chickpeas(garbanzo), drained

Directions: Combine tomatoes, garlic, and capers in a small bowl and set aside. Season both sides of the filet with salt and pepper if desired. Heat medium skillet lightly coated with cooking spray over medium-high heat. Add salmon and cook for 2 minutes on one side , turn. Layer tomato and chickpeas over salmon in skillet, cook covered for 5 minutes or until salmon is cooked through and flakes easily with a fork.


Spicy Tomato and Lintel Soup (LesMills Combat)1 tsp. Extra virgin olive oilSmall onion, chopped2/3 cup cooked lentils½ cup low-sodium organic vegetable broth1 cup canned crushed tomatoes¼ tsp. Ground cayenne peppersea salt to taste

Directions: Heat oil in a nonstick skillet over medium-high heat. Add onion , cook stirring frequently; for 2 to 3 minutes. Add lentils, broth, tomatoes, and cayenne, cook stirring frequently for 5 minutes. Or until heated through. Season with salt if desired.

Honey Dijon Chicken With Parmesan broccoli (Turbo Fire)6 oz Chicken breast halve1/3 cup Dijon mustard3 Tbsp. Honey1 Tbsp. Parsley flakes

Salt, to taste1 cup broccoli1 Tbsp. Parmesan cheesegarlic salt, to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat chicken in mixture. Cook on a grill for about 7 minutes on each side. Steam frozen or fresh broccoli and top with ¼ Tbsp. Olive oil, ½ tsp. Garlic salt, and 1 Tbsp. Parmesan cheese.

Vegetable Farfalle Pasta (TBB Online Meal Planner)2 1/2 ounces pasta, farfalle, dry1 tablespoon extra virgin olive oil1 portabella mushroom2 tablespoons green peas, cooked1/4 cup chopped fresh tomatoes1/4 cup garbanzo beans (canned or fresh cooked)3 tablespoons basil, fresh, chopped2 tablespoons balsamic vinegar1/8 teaspoon black pepper

Directions: Prepare pasta per package direction. Drain and place in a bowl. Cut mushroom into bite-sized pieces. Heat olive oil in a skillet over medium heat. Add mushrooms and sauté until tender. Mix with remaining vegetables, basil, vinegar and pepper. Combine thoroughly. Season with additional herbs as desired. Add pasta to skillet and stir gently until cooked


Basil Chicken with 3 bean salad (TBB Online Meal Planner)2 tablespoons basil, fresh, chopped1 fluid ounce chicken broth, fat-free, low-sodium 2 teaspoons garlic, chopped2 teaspoons extra virgin olive oil1/8 teaspoon thyme, ground 1/8 teaspoon black pepper1/8 teaspoon salt8 1/2 ounces chicken breast, boneless/skinless, raw

Directions: Preheat oven to 425°F. Spray a shallow baking dish with non-stick cooking spray.In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed. Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside. Bake for 20 to 25 minutes, or until chicken is no longer pink inside.

Three Bean Salad 1/4 cup green beans, cooked1/4 cup yellow beans, cooked2 tablespoons kidney beans, canned, reduced sodium2 tablespoons vinegar, cider1/8 teaspoon black pepper

Directions: Toss beans with vinegar and fresh cracked pepper. Refrigerate until ready to serve.

Turkey Burger and Carrot Fries (TBB Online Meal Planner)7 1/2 ounces lean ground turkey1 tablespoon green onion, chopped 1/8 teaspoon garlic powder1 teaspoon Worcestershire sauce1/8 teaspoon black pepper

Directions: Preheat broiler or start grill. Combine turkey with onion, garlic powder, worcestershire sauce and black pepper ; mix well. Form into a patty; set aside. Grill or broil turkey burgers until turkey is no longer pink inside and juices run clear.

Carrot Fries 2/3 cup carrots, fresh, peeled, sliced1/4 teaspoon extra virgin olive oil1/4 teaspoon ground cumin1/8 teaspoon chili powder1/4 teaspoon garlic powder

Directions: Preheat oven to 425°. Coat a baking sheet with cooking spray.Toss carrots sticks with olive oil and spices. Place on baking sheet and bake for approximately 15-20 minutes until carrots are tender and beginning to crisp.


15 SNACKS

• Snack (Turbo Fire)½ medium-sized banana, 7 walnut halves

• Snack (LesMills Combat)Turkey and cheese on rice cake¼ cup fresh raspberries

• Snack (Insanity)1 Nutrition bar½ cup cottage cheese 1% milk fat

Directions: Choose a nutrition bar with approximately 200 calories, fewer than 25 grams of sugar, and at least 10 grams of protein (Like the P90X Peak Performance bar). Serve with side of cottage cheese.

• Snack (The Ultimate Reset)1 green apple12 raw almonds

• Yogurt Bowl (Insanity)1 cup nonfat plain yogurt (Greek yogurt is good)1 apple, diced2 tbsp. Walnuts, chopped1 tsp honey

Directions: combine in a bowl

• 10 raw almonds, I medium orange (Turbo Fire)

• Tuna and Celery Boat (T25 Fast Track)1 medium celery stalk filled with 2 oz. Drained solid white tuna (packed in water) and drizzled with 1 tsp. Fresh lemon juice and ½ tsp. Extra virgin olive oil.

• 20 grapes and 1 Low Fat string cheese (TBB Online Meal Planner)

• 2 cupped handfuls of strawberries and a scant handful of raw unsalted cashews (The Ultimate Reset)

• Handful of carrots and cucumbers and 1 tbsp skinny hummus (TBB Online Meal Planner)


• 2 whole wheat rice cakes (no salt added) with 1 tbsp all natural Peanut Butter (look at the label it should say dry roasted peanuts only) and 1 tbsp raisins on top. (TBB Online Meal Planner)

• 1 cup plain Greek yogurt, 1 orange cut up with 1 tbsp almonds. If its to tart for you add a tiny bit of honey or agave nectar. (The Ultimate Reset)

• 1/2 cup cottage cheese and a handful of fresh berries. 1 banana with 1 tbsp all natural nut butter (TBB Online Meal Planner)

• 1 ounce oat bran pretzels, medium1 1/2 tablespoons hummus (purchased or fresh) (TBB Online Meal Planner)

• 1 small baked potato with salsa and 1 Tbsp. Nonfat sour cream. ( Brazil Butt Lift)


Shakeology Recipes

Chocolate VeganClick to see all Chocolate Vegan Recipes

Almond Spice1 serving of Chocolate Vegan Shakeology

• 1 cup almond milk• ½ cup water • 1 tsp. almond butter• 2 tsp. pure maple syrup• ½ tsp. ground nutmeg• Ice

BLEND IN A BLENDER AND ENJOY

Chocolate-Covered Strawberry1 serving of Chocolate Vegan Shakeology

• 1 cup unsweetened almond milk• ½ cup of water • ½ cup sliced strawberries • Ice


Coconut Delight1 serving of Chocolate Vegan Shakeology

• 1 cup coconut milk beverage• ⅛ tsp. coconut extract• 2 tsp. Honey• Ice



http://www.teambeachbody.com/eat-smart/shakeology-recipes/chocolate-vegan

Tropical VeganClick here to see all the tropical Vegan Recipes

Mojito1 serving of Tropical Strawberry Shakeology

• 1 Tbsp. fresh lime• 2 Tbsp. chopped fresh mint leaves• 1 1/2 cups water• Ice


Orange Sunshine1 serving of Tropical Strawberry Shakeology

• ½ cup 100% orange juice• 1 cup water• Ice


Mixed Berries1 serving of Tropical Strawberry Shakeology

• 1 cup skim milk• ½ cup water • ¼ cup blueberries• ¼ cup raspberries• ¼ cup blackberries• Ice



http://www.teambeachbody.com/eat-smart/shakeology-recipes/tropical

Regular ChocolateClick here to see all of the Regular chocolate recipes

Chocolate Minty1 serving of Chocolate Shakeology

• 1 tsp. mint extract• 1 ½ cup water• Ice


Chocolate Spice1 serving of Chocolate Shakeology

• 1 tsp. cinnamon• ½ tsp. nutmeg• 1 cup skim (nonfat) milk• ½ cup water • Ice


Pumpkin Pie1 serving of Chocolate Shakeology

• ½ cup unsweetened canned pumpkin• ½ tsp. cinnamon• ½ tsp. nutmeg• 1 cup skim (nonfat) milk• ½ cup water • Ice


Chocolate Banana Nutter1 serving of Chocolate Shakeology

• 1 Tbsp. natural peanut butter• 1 medium banana• 1 ½ cups Almond Milk• Ice



http://www.teambeachbody.com/eat-smart/shakeology-recipes/chocolate

GreenberryClick here to see all of the Greenberry Recipes

Mojito Lemonade1 serving of Greenberry Shakeology

• 1 cup organic lemonade• ½ cup water • 2 Tbsp. chopped fresh mint (or basil) leaves• Ice


Smooth Coconut1 serving of Greenberry Shakeology

• 2 Tbsp. mashed avocado • ¼ tsp. coconut extract (optional)• 1 cup coconut milk beverage• ½ cup water• Ice


Berry Surprise1 serving of Greenberry Shakeology

• ½ cup fresh or frozen raspberries• 1 cup unsweetened rice milk• ½ cup water• Ice


Pineapple a Go-Go 1 serving of Greenberry Shakeology

• ½ cup pineapple juice• ½ medium banana• 1 cup water• Ice



http://www.teambeachbody.com/eat-smart/shakeology-recipes/greenberry

VanillaVanilla Latte1 serving Vanilla Shakeology

• 1 ½ cup almond milk• 1 tsp pure maple syrup• Ice


Pina Colada1 serving Vanilla Shakeology

• 1 cup organic all natural pineapple juice• 1/2 c pineapple chunks• 1/2 c water• Ice


Apple Pie1 serving Vanilla Shakeology

• 1/2 cup unsweetened applesauce• 1 tsp cinnamon• 1/2 cup almond milk• 3/4 cup water• Ice• (optional- add in a few walnuts)


Vanilla Nutter1 Scoop Vanilla Shakeology

• 1 tbsp Peanut Butter• 3/4 cup water• 1/2 cup almond milk• Ice



Shopping List

18 large eggs9 large egg whites (1 1/2 cup) (you van buy egg beaters or all whites)2 tbsp. Gated Parmesan cheese2 cup cottage cheese, 1% milk fat2 Tbsp. Unsweetened almond milk, warmed2 tablespoons cheddar cheese, low-fat, low-sodium1 ounce cheese, Monterrey jack, fat free1 teaspoon unsalted butter12 fluid ounces milk, fat-free ( you can use the almond milk here)

4 medium tomato 1 cup mixed fruit (your choice)3 avocado½ cup fresh raspberriesSpinach or kale (2 bunch)1 red onion1 small yellow squash1 small zucchinishredded carrots (you can buy them shredded)2 medium yam3 onion1 green pepper1 Red bell pepper7 scallion2 1/2 tablespoons romaine lettuce,(You can buy the pre-chopped bag)7 cups mixed salad greens or choice of lettuce3 cups Arugula1 pint cherry tomatoes1 stalk celery,1 cup green beans 1 small red potato5 black olivesWatermelon¼ cup green peas, cooked1 Can corn kernels, fresh or frozen bag1 cucumber1 medium granny smith apple1 bag red grapes4 tsp shallots3 large carrot1 beet Broccoli (Frozen or fresh)


1 tsp. Capers1 portabella mushroom

½ cup whole grain cereal1 6 inch whole wheat pita7 low carb whole wheat tortilla, 6"4 Slices whole grain toast2 Tbsp. Old fashioned rolled oats½ Scoop Whey protein chocolate of vanilla.1 can re fried beans, fat free, w/mild chilies2/3 cup cooked brown rice1 whole grain hamburger bun2/3 cup cooked lentils2 1/2 ounces pasta, farfalle, dry

1 tsp slivered almonds¼ tsp. Ground cumin1 dash sea salt1 dash cayenne pepper9 fresh basil leaves, finely choppednonstick cooking sprayOlive oil2 tsp grape seed or canola oil2 clove garlic minced5 tablespoons salsa2 tbsp, fat free ranch dressing

` 1 ½ cups balsamic vinegar4 tbsp fresh lemon juice6 tbsp Dijon mustard4 tsp shallotsblack pepperStore bought hummus1 ½ Tsp. Sesame oil1 Tsp. Low sodium tamari soy sauce1 Tsp. Chili sauce.1 Tbsp Citrus VinaigretteLime juice2 teaspoons fresh cilantro1 cup Vegetable brothChili powderGround cuminground corianderBragg liquid aminos2 tbsp toasted pine nuts2 Tbsp. Seasoned bread crumbs


¼ tsp. Ground cayenne pepper3 Tbsp. Honey1 Tbsp. Parsley flakes1 Tbsp. Parmesan cheese1/8 teaspoon thyme, ground 2 tablespoons vinegar, cider1 teaspoon Worcestershire sauce

pineapple rings, canned in juice¾ cup canned artichoke hearts½ cup canned low sodium black beans1/3cup canned crushed tomatoes with basil, with juice1 can chickpeas(garbanzo), drained1 cup canned crushed tomatoes1/4 cup green beans1/4 cup yellow beans2 tablespoons kidney beans, canned, reduced sodium2 tablespoons green peas

4 slices lean turkey bacon 4 oz. Water packed tuna, drained36 oz chicken Breast2 Salmon filet3 oz. Turkey breast4 oz. Lean protein1 Veggie patty7 ounces tilapia6 oz. Halibut (or other firm white fish)4 oz. Cod fillet7 1/2 ounces lean ground turkey


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10 Day Clean Eating Challenge - Digitalplaybox – Just …digitalplaybox.com/playbox/fitness/docs/10 Day Clean Eating... · 10 Day Clean Eating Challenge Table of Contents 10 BREAKFAST