meal planner

Table of contents

Before you make The Clean Week Meal Plan

Step 1: Find your eating plan 4

it a lifestyle… Step 2: Create your Clean Week menu

• Snacks and meals
5
6

make it a week • Sample menu

• Menu planner template
7
8
Step 3: Let’s meal prep! 10
Step 4: Drink your Shakeology 11
Clean Week Recipes and Meal Prep Tips
Breakfast 16
Lunch 20
Dinner 24
Shakeology 28
Snacks 30
Simple recipes 31

Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies, dietary restrictions, or if you are pregnant
or breastfeeding, please consult your physician before starting this nutrition plan. 1
Welcome to Clean Week™! You Got This... It all comes down to a few basic, but very important steps:

Clean Week is a simple way for you to start creating a healthy lifestyle in just 7 days. You’ll see how easy Find your eating plan (page 4)
it is to kick-start new habits and build daily routines you can actually stick to—fitness, nutrition, There are two plans to choose from depending on how much you weigh.
peer support, and Shakeology ®! So just “try on” a week of healthy living and see how good you can feel!
Create your Clean Week menu (page 5)
There are tons of choices for each meal: breakfast, lunch, dinner, Shakeology, and snacks. Mix and
match your favorites for the week AND don’t forget to make your grocery list at the same time you
create your menu!

Let’s meal prep! (page 10)

This just means picking one day to cook as much as you can for the week—in bulk! You’ll always want
to do some last-minute prep the night before so all that’s left to do the next day is assemble and eat!

Drink your Shakeology (page 11)


Shakeology is a nutrient-dense superfood protein shake that makes it so easy to get started on your
journey and helps you reach your health or weight-loss goals.*

Want Extra Support?

Talk to your Team Beachbody® Coach, who can help you be successful and stay on track throughout your Clean Week. Or for
fitness and nutrition questions, head over to the Beachbody On Demand Community Boards “Official Expert Advice” section.
There, you’ll find registered dietitians, certified fitness professionals, and other experts ready to offer friendly, insightful advice.
Just go to BeachbodyExpertAdvice.com

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
3
 The Clean Week Meal Plan
STEP STEP

Find your eating plan Create your Clean Week menu

Depending on your current weight, you’ll pick either
Mix and match your menu for the week
Plan A or Plan B. Plan B includes one extra snack per day.
 ou can choose from at least 7 recipes
Y
for each meal. You’ll find all the recipes
starting on page 15. Then just pick your
favorite meals, and use the Clean Week
If you weigh UNDER < 185 lbs. If you weigh OVER > 185 lbs. menu planner template on page 8 to create
your customized menu for the week!
You should follow PLAN A You should follow PLAN B And remember, if you’re on Plan B, you’ll be
eating an extra snack each day.
Breakfast Breakfast

Shakeology (or snack) Shakeology (or snack) Tip:

• Use a recipe more than once throughout the week,
Lunch Lunch that way when you meal prep, you just make one
recipe in bulk and get multiple meals out of it!
Dinner Snack

Dinner

4 5
 Clean Week meals and snacks Sample Clean Week menu
See pages 15–33 for the Clean Week recipes. To help you get started, here’s a sample menu for one Clean Week. We kept it simple by having a few of the days
share the same meals. This saves you time and money at the grocery store, AND makes your meal prep much easier.

Breakfast Lunch Dinner Shakeology Snacks Menu Monday Tuesday Wednesday Thursday Friday Saturday Sunday
• Megan’s Favorite • Megan’s Favorite • Megan’s Favorite • Almond Butter Cup • Veggies ‘n’ Hummus
Protein Pancakes Tuna Melt Buffalo “Wings” with Almonds
• Chocolate-Covered Berry Walnut Yogurt Protein Yogurt Berry Walnut Protein Berry Walnut
Breakfast
• Berry Walnut Oatmeal • Mediterranean • Teriyaki Tempeh Cherry • Protein Power Oatmeal Parfait Pancakes Parfait Oatmeal Pancakes Oatmeal

• Veggie Egg Scramble Veggie Pita • Veggie Burger • Banana Bread • Nutty Apple
• Almond Butter • Lentil Quinoa Salad • Grilled Halibut, Sweet • Berry-Licious • Yogurt Bowl
Shakeology Cafe' Latte Almond Cafe' Latte Almond Cafe' Latte Strawberry Strawberry
Banana Breakfast • Chicken, Quinoa, and Potato, and Veggies
• Nutty Mocha Latte • Trail Mix (or snack) Banana Butter Cup Banana Butter Cup Banana Chia Chia
• Lox ’n’ Toast Broccoli • Shrimp and Veg
• Café Latte Banana • Avo-Toast with Fruit
• Turkey Burger Pesto Pasta
• Yogurt Parfait • Strawberry Almond • Sweet and Savory
• Chicken, Corn, Protein- Protein-
• Breakfast Bowl • Protein-Packed Salad Dream Mediterranean Mediterranean Mediterranean
Lunch Tuna Melt Packed Packed Tuna Melt
and Salad Veggie Pita Veggie Pita Veggie Pita
• Salmon Bowl Salad • Strawberry Chia Salad Salad
• Pork and Beans

Snack Protein Avo-Toast Protein Avo-Toast Protein

Nutty Apple Nutty Apple
Stay hydrated! (Plan B only) Power with Fruit Power with Fruit Power

Water plays a big role in many of your body’s systems, helps you exercise more effectively, and helps control hunger. We recommend you drink
your body weight, divided by two, in ounces. So if you weigh 160 pounds, that would be 160 ÷ 2 = 80. That’s 80 ounces of water daily.
Chicken, Grilled Chicken, Chicken, Grilled
Veggie Veggie
Dinner Corn, and Halibut and Corn, and Corn, and Halibut and
Burger Burger
6 Salad Veggies Salad Salad Veggies
 My Clean Week menu planner template
Fill in all your meal and snack choices for your entire Clean Week. Remember, if you’re on Plan B
you’ll eat 2 snacks per day (including your Shakeology).

Make your grocery list

Menu Monday Tuesday Wednesday Thursday Friday Saturday Sunday
To stay organized and save time at the
grocery store, make a list of all of the
ingredients you’ll need for the recipes this next
Breakfast
week. You’ll want to make your grocery list
while you are planning your menu for the week.

Shakeology Tips:
(or snack)
• If you’re making the same recipe 3 times that week,
then triple the quantity of each ingredient. For
example, if a recipe calls for 4 oz. of smoked
salmon, then be sure to buy 12 oz. for the week.
Lunch
• We recommend grocery shopping on the weekend
so that you can have all of your ingredients before
you start to meal prep on Sunday.
Snack
(Plan B only)

Dinner
9
 STEP STEP

Let’s meal prep! Drink your Shakeology

Preparing as much food as possible, in advance, is the key to Now that you’re eating healthier, you
minimizing your cooking during the week. The idea is to spend want to be sure your body can use all the
one day a week to get the “heavy lifting” out of the way (most good things you’re putting in it! So start
people find Sunday meal prep works best for busy schedules) the easy habit of drinking Shakeology daily.
so during the week you can just assemble your meals and eat. Not only is it delicious, it’s a key part of your
Clean Week program to help you reach
your health goals. In fact, in a recent study
To decide what you’ll need to Meal Prep, just: Shakeology significantly reduced hunger
• Take a look at the recipes you’ve chosen for the week and compared to a shake with the same
make a list of all the Weekly Meal Prep Tips included. number of calories.‡ If you want help to
achieve healthy weight-loss results,
• Shop and gather all your ingredients (including those for this is your shake.*
your Shakeology recipes)
There are tons of great Shakeology
• Grab your meal prep list and start cooking! recipes on shakeology.com/blogs and
youtube.com/shakeology if you want
some inspiration. Don’t have Shakeology
Last-Minute Prep yet? You can get it from a Team Beachbody
The Clean Week recipes may also include some last-minute prep items to Coach and Shakeology.com.
do the night before, like defrosting meat, chopping delicate greens, washing ‡R esults from an acute, double-blind, crossover, placebo-
berries, etc. Don’t forget to check your recipes for these tips and spend a few controlled, clinical trial of 41 overweight adults who drank either
minutes prepping the night before to save you even more time the next day! Shakeology or a calorie-matched shake 30 minutes before a meal.

*These statements have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat,
cure, or prevent any disease.

10 11
 Why is so important in Clean Week?
Chocolate &
“Shakeology helps give me healthy By now you’ve probably heard a lot about Shakeology. Chocolate Greenberry Café Latte &
So what’s the big deal? First, Shakeology is more than Vegan
energy, and when my day gets crazy just another protein shake. It’s got plenty of high-quality
Café Latte Vegan Tropical
Strawberry
I know I’ve still got all the amazing protein in it, but it’s a total package—nutrient-dense Strawberry Vegan
nutrition I need to keep going.” superfoods, antioxidants, digestive enzymes, and other Vanilla &
Vanilla Vegan
rare ingredients—that provides your “missing link” to
—Clean Week Trainer Megan Davies
healthy nutrition not often found in a normal diet.*
Clean Week makes sure you’re eating the right How to get started with Shakeology:
combination of food—like protein, fruits, vegetables,
healthy fats, and good carbs. But there’s only so much It’s super-simple, actually. Prepare it in a shaker cup or, if you’re feeling creative, use a blender to toss in some
superfood nutrition you can get at your local grocery ice for more of a refreshing consistency. All you do is mix 1 scoop of Shakeology with 8 to 12 fl. oz. of water, milk,
store. Shakeology is packed with superfoods from or a milk alternative (like almond milk, rice milk, or coconut milk), ice, and either shake or blend—then enjoy!
around the world. Things traditionally used to help the
body adapt and respond to the effects of stress.*
Clean Week is all about creating healthy habits, and
Shakeology is so delicious that it’s easy to start,
with results that you can feel—it helps support
digestion, provide healthy energy, and support
overall health.*

*These statements have not been evaluated by the Food and Drug Administration. For more info, talk to your Team Beachbody Coach or visit Shakeology.com
This product is not intended to diagnose, treat, cure, or prevent any disease.
All products, configurations, and flavors may not be available in your market.

12 13
 Recipes and Meal Prep Tips
Nutritional Icons:

Vegan Vegetarian Gluten-Free Dairy-Free

14 15
 Megan’s Favorite Protein Pancakes Berry Walnut Oatmeal
Breakfast options

Breakfast options
(Makes 2 servings, 3 pancakes each) 1. Heat medium nonstick skillet lightly coated with spray Weekly Meal Prep Tips: Top ½ cup cooked steel-cut oats with ½ cup fresh
Nonstick cooking spray over medium-low heat. • This is a great recipe to double up on. Make two batches so you blueberries + 8 raw walnut halves. Serve with 1
2. Add apple and ¼ tsp. cinnamon; cook, stirring have 4 breakfasts ready at your fingertips! large hard-boiled egg (see recipe on page 31).
1 medium apple, peeled, chopped
constantly for 3 to 4 minutes, or until apple is soft. • Pre-mix all the dry ingredients (minus the ¼ tsp. cinnamon) and
¾ tsp. ground cinnamon, divided use Remove from heat. Set aside. store in a tightly sealed jar if you plan to make them during the Weekly Meal Prep Tips:
4 large egg whites (½ cup) week. • Make a large batch of steel-cut oatmeal and portion it out for
3. Combine egg whites, applesauce, and almond milk in
• Extra pancakes can be wrapped in aluminum foil or plastic wrap the week. A rice cooker with a porridge setting is an easy way to
½ cup unsweetened applesauce a small bowl; mix well. Set aside. cook in bulk without having to stand in front of a stove.
and stored in the refrigerator (for 3–4 days) or frozen.
¼ cup unsweetened almond milk 4. Combine protein powder, oats, coconut flour, baking • Hard-boil several eggs at the beginning of the week so they’re
powder, remaining ½ tsp. cinnamon, ginger, and Last-Minute Prep: ready to grab when you want them. Hard-boiled eggs last up to
1 scoop whey protein powder (or vegan nutmeg in a medium bowl; mix well. • If you’ve already made your pancakes and put them in the one week when stored in the fridge.
protein powder), vanilla flavor
5. Add applesauce mixture and cooked apples to oat freezer, remember to thaw them in the fridge the night before. If
¼ cup dry old-fashioned rolled oats you forget this step it’s fine to microwave frozen pancakes. Last-Minute Prep:
mixture; mix until just blended.
• Wash blueberries.
2 Tbsp. coconut flour 6. Heat large nonstick skillet lightly coated with spray
½ tsp. baking powder over medium heat. Ladle about ¼ cup batter for each
pancake; cook for 2 to 3 minutes, or until bubbles
½ tsp. ground ginger form on top. Flip. Cook for 90 seconds, or until golden
1 dash ground nutmeg brown and cooked through.
1 cup fresh mixed berries 7. Plate one serving (and save the other for another
day). Top each serving with ½ cup berries, ½ sliced
1 large banana, sliced
banana, 2 Tbsp. yogurt (if desired), and 1½ tsp.
¼ cup reduced-fat (2%) plain Greek yogurt maple syrup. Serve immediately.
(optional)
1 Tbsp. pure maple syrup
16 17
 Veggie Egg Scramble Almond Butter Banana Breakfast Yogurt Parfait Breakfast Bowl
Breakfast options

Breakfast options
Scramble 2 large eggs with 1 cup raw baby Spread 1½ tsp. nut butter on each half of Top ¾ cup reduced-fat (2%) plain Greek Top ½ cup cooked quinoa with 2 large scrambled
spinach in medium nonstick skillet. Top with a toasted English muffin. Top evenly with yogurt with ½ cup sliced strawberries eggs (see recipe on page 31) + 1 cup veggies
¼ medium avocado, sliced. Serve with 1 dash cinnamon + ½ large banana, sliced. + ½ large banana, sliced + 2 Tbsp. hemp (like kale, zucchini, yellow squash, and onion)
½ cup roasted cubed sweet potato + 1 slice Serve with 1 medium apple. seeds + 2 tsp. all-natural peanut butter. cooked in 1 tsp. olive oil + 2 Tbsp. pine nuts.
sprouted whole-grain toast.
Last-Minute Prep: Weekly Meal Prep Tips:
Weekly Meal Prep Tips: • Stem, wash, and slice strawberries. • Quinoa is an excellent grain to have on hand. Cook up a large
• Roast the cubed sweet potato ahead of time then simply
Lox ’n’ Toast batch on meal prep day, and keep it tightly sealed in the fridge
• You can assemble this the night before and store
toss them into your scrambled eggs to reheat. Schedule it in a tightly sealed jar in the refrigerator. Add sliced for up to 4–5 days or in the freezer for up to one month.
this meal closer to the beginning of the week, because Top 1 slice rye toast with ½ cup reduced- bananas just before eating. • Sauté your veggies at the beginning of the week (or the
sweet potatoes will turn soggy after a couple days and fat (2%) cottage cheese and 4 oz. smoked night before) then toss them in with your scramble to reheat.
don’t freeze very well. salmon. Serve with 1 medium orange + 1 cup Sautéed veggies should keep for 3–4 days in the fridge in a
kale cooked in 1 tsp. olive oil topped with sealed container.
1 tsp. fresh lemon juice.
Weekly Meal Prep Tips:
• Cook the entire bunch of kale on meal prep day and eat
throughout the week. It heats up quickly in the microwave.

18 19
 Megan’s Favorite Tuna Melt Mediterranean Veggie Pita Lentil Quinoa Salad
Lunch options

Lunch options
¼ cup chunk light tuna, packed in water 1. Preheat oven to 400º F. Fill a (4-inch) whole wheat pita with ¼ cup Combine 2 cups romaine lettuce + ½ cup cooked
(2 oz.) 2. Combine tuna, relish, mustard, yogurt, and pepper in a prepared hummus + ¼ cup shredded carrots + or canned brown lentils (see recipe on page 31)
1 Tbsp. pickle relish medium bowl; mix well. Set aside. 1 cup raw baby spinach + ½ cup halved cherry + ½ cup cooked quinoa + ½ cup sliced cucumber
tomatoes + 5 pitted Kalamata olives + 2 Tbsp. + ½ cup mandarin orange segments + ¼ medium
2 tsp. mustard 3. Place toast on small baking sheet.
crumbled feta cheese. Serve with ½ cup grapes. avocado, cubed + 1 Tbsp. basic balsamic
1 Tbsp. reduced-fat (2%) plain Greek yogurt 4. Top evenly with tuna mixture, avocado, tomato, and vinaigrette dressing (see recipe on page 33)
cheese. Weekly Meal Prep Tips: (or oil-based salad dressing) in a medium serving
1 dash ground black pepper • If using homemade hummus, prepare a large batch in the food bowl; toss gently to blend.
5. Bake for 4 to 6 minutes, or until cheese is melted;
1 slice whole-grain bread, toasted processor at the beginning of the week. Hummus also makes a
serve immediately. Weekly Meal Prep Tips:
great snack for the kids, with some celery or carrot sticks.
¼ medium avocado Last-Minute Prep: Last-Minute Prep: • Q
 uinoa and lentils can be cooked ahead of time. Make multiple
2 slices medium tomato • 
Mix tuna, relish, mustard, yogurt, and pepper together and servings and store in the fridge for up to 4–5 days or in the
• Remove grapes from the stem, wash and dry.
store in the fridge to reduce prep time the next day. freezer for up to a month.
2 Tbsp. shredded cheddar cheese • Use a cheese grater or vegetable shredder to prep carrots.
• 
Choose your favorite homemade oil-based salad dressing recipe
and make enough to last the entire week.
Last-Minute Prep:
• Wash and dry leafy greens and veggies. Slice if desired.

20 21
 Chicken, Quinoa, and Broccoli Turkey Burger Protein-Packed Salad Salmon Bowl Salad
Lunch options

Lunch options
Combine 4 oz. baked chicken breast Spread 1 tsp. mustard on bottom half of whole Combine 2 cups raw baby spinach + ¼ cup Combine 1½ cups mixed greens + ¼ cup shredded
(see recipe on page 31), sliced with ½ cup wheat hamburger bun. Top with 4 oz. grilled lean canned chickpeas (garbanzo beans) + 1 cup red cabbage + ¼ cup shredded carrots in a
cooked quinoa + ½ cup canned black beans turkey patty (see recipe on page 31) + 2 romaine roasted cauliflower + 2 oz. baked chicken breast medium serving bowl; toss gently to blend. Top
+ 1 cup steamed broccoli + 10 olives in a lettuce leaves + 2 slices tomato + ¼ medium (see recipe on page 31), chopped + ½ cup cooked with ½ cup cooked brown rice, 2 oz. baked salmon
medium serving bowl; toss gently to blend. avocado, sliced + top half of the bun. Serve with quinoa + 2 tsp. raisins + 1 Tbsp. raw sunflower (see recipe on page 32), flaked with a fork + 1 large
Weekly Meal Prep Tips: 1 cup steamed broccoli. seeds + 1 Tbsp. basic balsamic vinaigrette hard-boiled egg (see recipe on page 31), sliced
dressing (see recipe on page 33) (or oil-based + 1 Tbsp. pine nuts + 1 Tbsp. basic balsamic
• Cook several chicken breasts at once. Store in the fridge for 3–4 Weekly Meal Prep Tips: salad dressing) in a medium serving bowl; toss vinaigrette dressing (see recipe on page 33)
days or in the freezer for up to two months. • Make several turkey patties at once. Store them sealed in the gently to blend. (or oil-based salad dressing); toss gently to blend.
• Prepare a large batch of quinoa and store in the fridge for 4–5 fridge for 3–4 days or in the freezer for up to two months.
days or in the freezer for up to one month. Weekly Meal Prep Tips: Weekly Meal Prep Tips:
Last-Minute Prep:
Last-Minute Prep: • C
 ook several chicken breasts at once. Store in the fridge for • 
Hard-boil several eggs and store them in the fridge for up to
• If using a frozen patty, put it in the fridge to thaw the night
3–4 days or in the freezer for up to two months. one week.
• If using frozen chicken, put it in the fridge to thaw the night before.
before. • P repare a large batch of quinoa and store in the fridge for • 
Make a large batch of brown rice at the beginning of the week
4–5 days or in the freezer for up to one month. and store it in the fridge for 4–5 days or in the freezer for up to
• C
 hoose your favorite homemade oil-based salad dressing recipe one month.
and make enough to last the entire week. • Choose your favorite homemade oil-based salad dressing recipe
• R
 oast the cauliflower and store it in the fridge. (Tip: If you’re and make enough to last the entire week.
roasting a variety of veggies, cook them all on the same pan and Last-Minute Prep:
portion out what you need.)
• Shred carrots and cabbage using a vegetable shredder or
Last-Minute Prep: cheese grater.
• 
If using frozen chicken, put it in the fridge to thaw the night before. • Cook salmon.

22 23
 Megan’s Favorite Buffalo “Wings” with Baked Sweet Potato Fries Baked Sweet Potato Fries Teriyaki Tempeh
Dinner options

Dinner options
Per serving: 1. Combine yogurt and cheese in a small bowl; mix well. Set aside. (Makes 2 servings) Combine 4 oz. cooked tempeh (see recipe on page
1 serving Megan’s Favorite Buffalo “Wings” (see recipe below) 2. Combine garlic powder, paprika, chili powder, and pepper in Parchment paper 32) + ½ cup cooked brown rice + 1 Tbsp. teriyaki
a medium bowl; mix well. sauce + 1 cup baby bok choy cooked in 1 tsp. olive
1 serving Baked Sweet Potato Fries (see recipe below) 1 medium sweet potato, peeled, cut into
oil + ½ cup green beans cooked in 1 tsp. olive oil in
2 medium celery stalks and ½ cup baby carrots 3. Add chicken to spice mixture; toss to coat evenly. Set aside. ½-inch thick sticks
a medium serving bowl; toss gently to blend.
Buffalo “Wings” 4. Heat oil in large nonstick skillet over medium-high heat. 2 tsp. extra-virgin organic coconut oil, melted
Weekly Meal Prep Tips:
5. Add chicken; cook for 2 to 3 minutes on each side, or until ¼ tsp. sea salt (or Himalayan salt)
• Tempeh can be cooked and stored in the fridge for 3–4 days, so
chicken is no longer pink in the middle.
(Makes 2 servings, 3 “wings” each) ¼ tsp. ground black pepper plan this recipe for the beginning of the week. It’s possible to store
¼ cup reduced-fat (2%) plain Greek yogurt 6. Place chicken in shallow pan. Top with hot sauce; toss gently cooked tempeh in the fridge for up to one month, but make sure it’s
1. Preheat oven to 425º F.
to evenly coat. cooled completely and stored in a tightly sealed container.
1 Tbsp. crumbled blue cheese 2. Line large sheet pan with parchment paper. Set aside.
7. Serve with yogurt mixture, celery, and carrots. • Cook up a large batch of brown rice on meal prep day. Store in the
¼ tsp. garlic powder 3. Place sweet potatoes in a medium bowl (or resealable fridge for 4–5 days or in the freezer for up to one month.
Weekly Meal Prep Tips: plastic bag).
¼ tsp. ground paprika Last-Minute Prep:
• Wash and cut up celery and store in the fridge in a container with 4. Drizzle oil over sweet potatoes. Season with salt and
½ tsp. chili powder added water so they don’t dry out. • If you plan to marinate your tempeh before cooking, do so the night
pepper; toss gently until evenly coated. before to allow the tempeh to soak up the flavor overnight.
1 dash ground black pepper Last-Minute Prep:
5. Spread fries evenly on prepared pan, so they are not
6 raw chicken breast tenders (8 oz.) • If using frozen chicken, put it in the fridge to thaw the night before. overlapping.
2 tsp. olive oil 6. Bake for 13 to 15 minutes, turning after 7 minutes, until
¼ cup all-natural hot sauce fries are tender-crisp and lightly browned.

4 medium celery stalks, cut into sticks Weekly Meal Prep Tips:

1 cup baby carrots • Bake sweet potato fries. (Tip: If you’re also making the Veggie Egg
Scramble, prepare these at the same time as the roasted cubed
sweet potato.)
24 25
 Veggie Burger Grilled Halibut, Sweet Potato, and Veggies Shrimp and Veg Pesto Pasta Chicken, Corn, and Salad
Dinner options

Dinner options
Spread 1 tsp. mustard on bottom half Serve 4 oz. grilled halibut + ½ cup canned black Combine ½ cup cooked quinoa (or bean) pasta Serve 4 oz. baked chicken breast (see recipe on
of whole wheat hamburger bun. Top beans + 1 medium baked sweet potato (see recipe + 2 Tbsp. prepared pesto sauce + 4 oz. cooked page 31) with 1 ear fresh corn on the cob (see
with cooked, prepared veggie patty + on page 32) + 1 cup zucchini, sliced cooked in 1 tsp. shrimp (see recipe on page 32) + ½ medium red recipe on page 33) (or ½ cup corn kernels) +
2 romaine lettuce leaves + ¼ medium olive oil. bell pepper, sliced; toss gently to blend. Serve a salad made with 1 cup raw spinach + ⅓ cup
tomato, chopped + ¼ medium avocado, with 1 cup steamed broccoli + 2 Tbsp. grated sliced cucumber + ⅓ cup chopped tomato +
sliced (or mashed), + top half of the Weekly Meal Prep Tips: Parmesan cheese. ⅓ cup sliced bell pepper + 1 Tbsp. pine nuts +
bun. Serve with a medium apple. • 
Bake sweet potato and store in a shallow airtight container or
Weekly Meal Prep Tips: 1 Tbsp. basic balsamic vinaigrette dressing (see
resealable plastic bag in the fridge. Potatoes do not freeze well. recipe on page 33) (or oil-based salad dressing).
Weekly Meal Prep Tips: • 
Cook your veggies at the beginning of the week (or the night before)
• Cook shrimp. Cooked shrimp keep in the fridge for 3–4 days.
• Use fresh or frozen veggie patties. If making your then simply reheat in the microwave. Cooked veggies should keep for • Pasta can be cooked in advance and stored in an airtight Weekly Meal Prep Tips:
own homemade patties, cook up several 3–4 days in the fridge in a sealed container. container in the fridge for 3–5 days. Store sauce separately. • 
Choose your favorite homemade oil-based salad dressing recipe
at the same time. They will keep in the fridge for and make enough to last the entire week.
4–5 days or in the freezer for longer.
Pork and Beans • 
Cook several chicken breasts at once. Store in the fridge for 3–4
Last-Minute Prep: days or in the freezer for up to two months.
• Wash and dry lettuce, tomato, and apple. Serve 4 oz. roasted pork tenderloin (see recipe Last-Minute Prep:
on page 31) + ½ cup cooked black-eyed peas • Wash, dry, and chop all salad veggies.
+ ½ cup cooked brown rice + 10 large roasted
asparagus spears.
Weekly Meal Prep Tips:
• Pork tenderloin can be cooked in advance and stored in the
fridge for 3–4 days.
• Make a large batch of brown rice at the beginning of the week
and store in the fridge for 4–5 days.
• Roast the asparagus and store in the fridge.
26 27
 Instructions for all recipes: Chocolate recipes Vanilla recipes Café Latte recipes Strawberry recipes
Shakeology recipes

Shakeology recipes
Place ingredients in blender; cover.
Blend until smooth. Almond Butter Cup Nutty Mocha Latte Strawberry Almond Dream Weekly Meal Prep Tips:
Banana Bread
** To make your shake vegan, use Vegan • Stock your freezer with a variety of
Shakeology and a dairy alternative 1 cup unsweetened almond milk frozen fruit.
1 cup unsweetened vanilla 1 cup unsweetened coconut milk 1 cup unsweetened vanilla
(unsweetened almond milk, coconut
milk beverage, etc.) in place of milk. almond milk beverage almond milk 1 cup ice • Peel, cut, and freeze banana pieces, if
desired (frozen banana creates a thick,
1 cup ice 1 cup ice 1 cup ice 1 scoop Strawberry (or Tropical soft-serve ice cream-textured smoothie).
1 scoop Chocolate Shakeology 1 scoop Vanilla Shakeology 1 scoop Café Latte Shakeology Strawberry Vegan) Shakeology Last-Minute Prep:
(regular or vegan) (regular or vegan) (regular or vegan) 2 tsp. all-natural almond butter • Wash and dry any fresh fruit or
2 tsp. all-natural almond butter ½ large banana 1 Tbsp. unsweetened cocoa 1 cup
fresh (or frozen) vegetables.
½ large banana
powder strawberries
2 tsp. all-natural almond butter
1 Tbsp. all-natural cashew butter
dash of cinnamon (to taste)
Chocolate-Covered Cherry Strawberry Chia
Café Latte Banana
Berry-Licious
1 cup reduced-fat (2%) milk** 1 cup unsweetened almond milk
1 cup reduced-fat (2%) milk** 1 cup ice
1 cup ice ½ cup water
1 cup ice 1 scoop Strawberry (or Tropical
1 scoop Chocolate Shakeology ½ cup coconut water
(regular or vegan) 1 scoop Café Latte Shakeology Strawberry Vegan) Shakeology
1 cup ice
½ cup frozen pitted cherries
(regular or vegan) ½ large banana
1 scoop Vanilla Shakeology
½ large banana 1 Tbsp. chia seeds
1 Tbsp. raw walnut halves (regular or vegan)
dash of cinnamon (to taste)
½ cup fresh (or frozen) blueberries
All products, configurations, and flavors may not be available in your market.
1 cup fresh (or frozen) strawberries
28 29
 Veggies ‘n’ Hummus Trail Mix Weekly Meal Prep Tips: Hard-Boiled Eggs Lentils Baked Chicken Breast Roasted Pork

Simple recipes
Snack options

with Almonds (Makes 1 serving) (Makes 4–6 servings) (Makes 1 serving) Tenderloin
Combine 20 whole raw pistachios • If using homemade hummus, prepare a Serving Size: 2 eggs Serving Size: ½ cup Serving Size: 1 chicken breast
+ 12 whole raw almonds + 1 Tbsp. large batch in the food processor at the (Makes 8 servings)
1 cup raw vegetables (like raisins + 7 raw walnut halves +
beginning of the week. Place 2 large eggs in small Sort through 1 cup dry brown Preheat oven to 375º F. Serving Size: About 3 oz. per serving
carrots, bell pepper, broccoli, 1 Tbsp. unsweetened shredded • 
Hard-boil several eggs at once and store saucepan. Add cold water to (or green) lentils to ensure Place 5 oz. raw chicken Preheat oven to 400º F. Lightly
and cucumber) + ¼ cup prepared coconut; mix well. them in the fridge. cover eggs by 1 inch. Bring there are no small stones. breast, boneless, skinless coat a shallow roasting
hummus + 12 whole raw almonds. • Wash, dry, and chop vegetables. water just to a boil over high Rinse in colander under cool in ovenproof dish. Drizzle pan with nonstick cooking
heat. Remove from heat, let water. Bring 1¾ cups water with 1 tsp. olive oil + 1 dash spray. Combine approx. 4
• Shell edamame (if still in the pod).
Protein Power stand, covered, for 12 to 14 to a boil in medium saucepan seasoning of your choice. tsp. seasonings (like sea salt
• Combine trail mix ingredients and portion minutes. Remove from hot over high heat; add lentils + Bake for 15 to 20 minutes, (or Himalayan salt), thyme,
½ cup cooked edamame + 1 large into individual servings. water and immediately rinse 1 dash sea salt (or Himalayan or until chicken is no longer oregano, garlic powder, onion
hard-boiled egg (see recipe on Avo-Toast with Fruit • Layer yogurt, berries, and nut butter in a under cold water (or soak in salt) + 1 dash ground black pink in the middle and juices powder, or seasonings of your
page 31) + ¼ medium avocado. small mason jar with a lid. Do this 1–2 ice water) until cool. pepper. Bring back to a boil. run clear. choice) in a small bowl; mix
1 slice sprouted whole-grain nights before you plan to eat to ensure the Cover; reduce heat to low; well. Rub 2 lbs. raw lean pork
toast topped with ¼ medium berries stay fresh. Scrambled Eggs
gently boil for 18 to 20 minutes, Grilled Lean tenderloin with 2 tsp. olive oil.
Nutty Apple avocado, sliced served with • Bake multiple sweet potatoes on meal prep (Makes 1 serving) or until lentils are tender. Turkey Patty Sprinkle evenly with seasoning.
1 medium peach. day and store in individual shallow airtight Serving Size: 2 eggs
Transfer pork to prepared pan.
1 large apple + 2 Tbsp. nut butter containers or resealable plastic bags in the (Makes 4 servings)
Heat nonstick skillet lightly Roast for 28 to 32 minutes, or
(almond, peanut, or cashew). fridge. Serving Size: 1 patty
coated with nonstick cooking until a thermometer inserted
Sweet and Savory Last-Minute Prep Tips: spray over medium-low heat. Preheat grill (or broiler) to in center of pork reads 160º F.
Yogurt Bowl high. Form 4 equal patties
• Wash and dry fruit. Add 2 large eggs, lightly beaten; Let rest for approx. 10 minutes
1 oz. nitrate-free turkey jerky + 1 cook, stirring occasionally, for from 1 lb. raw 93% lean before slicing.
¾ cup reduced fat (2%) plain medium baked sweet potato (see ground turkey breast. Place
Greek yogurt + ½ cup fresh 3 to 5 minutes, or until eggs
recipe on page 32) topped with are set. patties on grill; cook for 4 to 5
blueberries + 1 Tbsp. all-natural 1 Tbsp. cashew (or almond) butter minutes on each side, or until
almond butter. + 1 dash cinnamon. cooked through.

30 31
 Tempeh choice). Place on baking sheet Baked Sweet Potato pepper + ¼ tsp. seasonings Fresh Corn on the Cob Steamed Veggies Sautéed Veggies • Green beans, broccoli,
Simple recipes

Simple recipes
and bake for time listed below, of your choice. Toss to coat. cauliflower: 8 to 10 minutes
(Makes 2 servings) (Makes 1 serving) (Makes 4 servings) (Makes 1 serving) (Makes 1 serving)
Serving Size: 4 oz. or until fish is cooked through Serving Size: 1 sweet potato Arrange in one layer on baking Serving Size: 1 ear of corn Serving Size: 1 cup Serving Size: 1 cup • Red bell pepper (diced or
and flakes easily when tested sheet, spreading veggies out strips): 8 to 10 minutes
Cut 8 oz. tempeh into strips; Preheat oven to 400º F. Wash Bring large saucepan of Fill medium pan with 2 inches Heat 1 to 2 tsp. olive oil in
with a fork. evenly. Bake for time listed • Carrots, onions (diced or
drizzle both sides evenly with and scrub sweet potato, pat water + ½ tsp. sea salt (or water. Place steamer basket medium skillet over medium
Cooking Times: below, turning veggies once, rounds): 10 to 15 minutes
2 tsp. olive oil. Season both dry, and pierce 5 to 6 times Himalayan salt) to a boil over in pan and heat to boiling over heat. Season 1 cup veggies
or until tender-crisp.
sides of tempeh with ½ tsp. • Salmon: 10 to 12 minutes with a fork. Place sweet high heat. Remove husks and medium-high heat. Fill basket of your choice with ½ tsp. dry
seasoning (like ground cumin, potato on a square of foil Cooking Times: silky threads from 4 ears of with 1 cup veggies of your herbs (or 1 dash seasoning Basic Balsamic
• Halibut: 12 to 14 minutes
ground smoked paprika, chili large enough to completely • Asparagus, green beans: organic corn. Drop corn into choice; cover. Steam for time of your choice); cook, stirring Vinaigrette Dressing
powder, or seasoning of your • Tilapia: 10 to 12 minutes wrap sweet potato. Lightly boiling water. Cover and return listed below. frequently, for time listed
10 to 20 minutes (Makes 16 servings)
choice) + 1 dash sea salt (or • Mahi-mahi: 14 to 16 minutes drizzle with ½ tsp. olive oil; water to a boil. Remove from below, or until tender-crisp. Serving Size: 1 Tbsp.
• Cauliflower, broccoli florets: Cooking Times:
Himalayan salt), if desired. rub to evenly coat. Wrap sweet 15 to 25 minutes heat. Let corn steep for about Cooking Times: Combine 6 Tbsp. balsamic
• Leafy greens (kale, spinach,
Cook in medium skillet over Cooked Shrimp potato loosely with foil and 5 minutes before removing vinegar + ¼ cup lemon juice +
• Brussels sprouts: baby bok choy): 1 to 5 minutes • Spinach: 1 to 2 minutes
medium heat for 2 to 3 twist ends to seal. Place on 30 to 40 minutes
from water. Serve each ear 1 tsp. raw honey in a medium
(Makes 1 serving)
minutes on each side. baking sheet. Bake for 40 to with 1 tsp. coconut butter • Peas: 3 to 5 minutes • Asparagus, mushrooms:
Heat 1 tsp. olive oil in medium • Zucchini (cubed): 2 to 3 minutes
bowl; whisk to blend. Add 2
60 minutes, or until tender. (if desired) + 1 to 2 dashes • Corn: 3 to 5 minutes
tsp. Dijon mustard; whisk to
Baked Fish skillet over medium-high heat. 10 to 20 minutes
seasoning of your choice (like • Broccoli: 5 to 7 minutes • Baby bok choy: 5 to 7 minutes
blend. Slowly add 6 Tbsp. olive
(Makes 1 serving) Add 4 oz. medium shrimp, Roasted Veggies • Eggplant (cubed): ground paprika, chili powder,
• Cauliflower: 5 to 7 minutes • Kale (stem removed): oil while whisking constantly.
peeled, deveined + 1 dash sea 20 to 25 minutes Italian herbs, sea salt (or
Preheat oven to 400º F. Drizzle (Makes 1 serving) (may require additional oil)
6 to 8 minutes Store in airtight container. Mix
salt (or Himalayan salt) + 1 Himalayan salt), or ground • Green beans: 5 to 7 minutes
4 to 6 oz. raw fish (like salmon, Serving Size: 1 cup • Zucchini, yellow squash (cubed well before serving.
dash ground black pepper + 1 • Butternut squash, sweet potato black pepper). • Carrots (diced or chopped):
tilapia, halibut, or mahi-mahi) Preheat oven to 425º F. or rounds): 8 to 10 minutes
dash seasoning of your choice. (peeled and cubed): 8 to 10 minutes
with 1 tsp. olive oil. Sprinkle Combine 1 cup veggies of your
Cook for 3 to 4 minutes, 25 to 35 minutes
with 1 to 2 dashes seasoning choice in a large bowl. Drizzle • 
Butternut squash (cubed):
stirring frequently, until shrimp • Carrots: 30 to 45 minutes 8 to 10 minutes
of your choice (like sea salt (or with 1 to 2 tsp. olive oil + 1
is pink and opaque and the
Himalayan salt), ground black dash sea salt (or Himalayan • Beets (peeled and cubed): • Potatoes (cubed):
tails are bright red. 30 to 45 minutes
pepper, dried oregano, ground salt) + 1 dash ground black 10 to 15 minutes
cumin, or seasoning of your
32 33
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